groceries | Vegan Recipes from Cassie Howard

My Vegan Groceries This Week

October 11, 2014 3 Comments

People often ask me what kind of groceries I buy. I personally love checking out others’ shopping trips, so this comes as no surprise to me. It’s interesting to see what other people purchase and how much they pay for groceries in their area!

I thought it would be fun to share my shopping trips every once in awhile, so you can get a glimpse into how I shop and what kind of things I regularly (and not so regularly!) buy at the grocery store.

*Note: This is not all of the groceries I buy in a week. I also get a weekly delivery of veggies (about 15 items) from a local farm, and also stop in at the health food store once, mid-week, for more fresh fruits & veggies. I also purchase things like nuts, quinoa, frozen fruits and coconut water from Costco twice per month.

My Shopping Trip This Week

1x Silk Chocolate Milk @ $4.49
1x Organic Smoked Tofu @ $3.49
1x Fresh Cranberries @ $2.69
1x Organic Shelled Edamame @ $2.99
1x Basmati Rice @ $5.99
4x Organic Vegetable Broth @ $3.69 each = $14.76
2x Organic Crushed Tomatoes @ $2.19 each = $4.38
2x Organic Diced Tomatoes @ $2.19 each = $4.38
2x Organic Rolled Oats @ $2.99 each = $5.98
1x McCormick Fennel Seed @ $4.99
3x Shredded Coconut @ $1.99 each = $5.97
1x Organic Whole Wheat Flour @ $6.99
2x Pineapple @ $2.99 each = $5.98
1x Organic Baby Spinach @ $5.99
1x Organic Avocado @ $2.69
3x Organic Bunches Banana (1kg each) @ $5.66
1x Organic Broccoli @ $3.99
1x Organic Garlic, 4 Pack @ $5.99
3x Granny Smith Apples @ $6.05
4x Organic Lemons @ $5.67
1x Organic Cherry Tomatoes @ $3.99
1x Red Onion @ $1.78
3x Yams @ $3.17
Tax @ $1.69

Total = $120.73 (in Canadian dollars)

My Grocery Shopping Trip This Week

September 27, 2014 8 Comments

My Shopping Trip This Week

1x Silk Chocolate Soy Milk @ $4.49
1x Silk So Good Soy Milk @ $3.69
1x Tropicana Orange Juice @ $5.29
2x Bob’s Red Mill Kamut Flour @ $5.29 each = $10.58
1x Dainty Basmati Rice @ $4.49
1x Dempster’s Bagels @ $2.69
2x Organic Vegetable Broth @ $4.99 each = $9.98
2x Organic Rolled Oats @ $2.99 each = $5.98
1x Kettle Chips @ $3.69
1x Organic Spelt Flour @ $3.99
1x 500mL Extra Virgin Olive Oil @ $13.99
1x Pita Break Mini Pitas @ $3.49
1x Parchment Paper @ $2.79
1x Silver Hills Bread @ $4.49
1x Thai Kitchen Coconut Milk @ $3.69
1x Soy Sauce @ $2.69
1x Avocado @ $2.29
27x Bananas @ $9.29
1x Blackberries @ $3.99
1x Broccoli @ $1.99
2x Cauliflower @ $2.69 each = $5.38
1x Green Onions @ $0.99
1x Green Grapes @ $5
1x Kale @ $2.99
3x Kiwi @ $0.75 each = $2.25
1x Brown Mushrooms @ $2.49
1x Organic Baby Spinach @ $5.99
1x Organic Parsley @ $1.99
1x Organic 2lb Carrots @ $2.99
4x Organic Garlic @ $5.99 (it tastes WAY better than conventional!)
6x Extra Large Organic Granny Smith Apples @ $16.04
1x Organic Lemons @ $1.98
1x Organic Grape Tomatoes @ $3.99
1x Organic Strawberries @ $5.99
1x Red Pepper @ $1.95
2x Extra Firm Tofu @ $2.69 each = $5.38
5x Extra Large Sweet Potatoes @ $6.70
2x Raspberries @ $2.69 each = $5.38
9x Small Zucchini @ $1.86

Total = $191.04 (in Canadian dollars)

My Grocery Shopping Trip This Week

August 29, 2014 2 Comments

My Shopping Trip This Week

1x Silk Soy Chocolate Milk @ $4.49
1x Soyganic Smoked Tofu @ $3.49
2x Tropicana Orange Juice @ $3.99 each = $7.98
2x Bob’s Red Mill Organic Kamut Flour @ $5.29 each = $10.58
1x Dempster’s Whole Grains Tortillas @ $3.99
1x Kettle Chips @ $3.69
2x Organic Crushed Tomatoes @ $2.19 each = $4.38
2x Organic Rolled Oats @ $2.99 each = $5.98
1x Thai Kitchen Coconut Milk @ $3.69
1x Avocado @ $2.29
22x Bananas @ $9.02
2x Broccoli @ $1.99 each = $3.98
1x Pineapple @ $2.99
1x Green Onions @ $0.99
1x Green Pepper @ $0.77
1x Red Pepper @ $2.02
2x Kiwi @ $0.75 each = $1.50
2x Cantaloupe @ $2.99 each = $5.98
1x Organic Baby Spinach @ $5.99
1x Mango @ $1.99
2x Oranges @ $1.39 each = $2.77
1x Organic Parsley @ $1.99
3x Organic Lemons @ $1.17 each = $3.51
2x Raspberries @ $2.99 = $5.98
1x Red Seedless Grapes @ $4.46
1x Strawberries @ $3.99
4x Zucchini @ $0.58 = $2.32
1x Romaine Hearts @ $3

Total = $115.59 (in Canadian dollars)

My Grocery Shopping Trip This Week

July 18, 2014 Leave a Comment

My Shopping Trip This Week

4x Organic Granny Smith Apples @ $2.20
1x Stonemill Baguette Royale @ $2.69
1x Tropicana Pure Premium Homestyle Orange Juice with Pulp, 1.75L @ $5.29
1x Silver Hills Sprouted Bakery Squirrelly Bread @ $4.49
1x So Good Soy Beverage, Original, 1.89L @ $4.29
1x Silk Soy Beverage, Chocolate, 1.89L @ $3.79
1x Longos No-Salt-Added Diced Tomatoes, 798mL @ $1.49
2x Organic Tomatoes @ $2.20 each
1x Sunrise Tofu, Extra Firm, 350g @ $2.69
1x Ginger Root, 150g @ $0.99
1x Organic Red Potatoes, 2.27kg @ $6.99
2x Small Yams @ $0.66 each
1x Hot Jalapeno Pepper @ $0.33
1x Red Bell Pepper @ $1.76
1x Green Pepper @ $0.88
1x Organic Garlic, 180g @ $5.99
1x Green Onions @ $0.99
1x Longos Brown Gourmet Mushrooms @ $1.69
1x Swiss Chard @ $1.99
2x Kale @ $1.99 each
1x Organic Romaine Hearts, Pkg of 3 @ $5.99
1x Boston Lettuce @ $3.99
1x Broccoli @ $2.49
1x Longos Organic Spring Mix Salad, 142g @ $4.99
3x Kiwi Fruit @ $0.75 each
3x Bananas, 1.5 kg bunches each @ $2.94 each
1x Avocado @ $2.29
2x Large Red Plums @ $0.99 each
1x Small Red Grapefruit @ $0.99
3x Oranges, Medium Navel @ $1.32 each
2x Organic Lemons @ $1.12 each
1x Sweet Cherries, 400g-600g @ $5.28
2x Organic Blueberries, 4.4oz @ $2.99 each
3x Ontario Strawberries, 1 Quart @ $4.99 each
Taxes @ $1.30

Total = 132.34 (in Canadian dollars)

Inside My Vegan Pantry

July 16, 2014 13 Comments

Many new vegans email me and ask what I keep in my vegan pantry, so I thought I should post some photos and details of the food that I keep on hand at all times. These are the foods, spices and baking items that I always have in my kitchen because I use them so often.

Building a vegan pantry takes time, money, and patience, so if you’re new to vegan eating, try to take things slow. It can be a bit overwhelming otherwise!

Inside My Vegan Pantry

Flours

Whole Wheat Flour
Buckwheat Flour
Kamut Flour
Chickpea Flour
Spelt Flour
Almond Meal/Almond Flour
Oat Flour

Sweeteners

Brown Sugar
Coconut Sugar
Agave
Maple Syrup
Stevia
Icing Sugar
Medjool Dates

Nuts

Hazelnuts
Almonds
Slivered Almonds
Walnuts
Cashews
Peanuts

Seeds

Chia Seeds
Poppy Seeds
Pumpkin Seeds
Flax Seeds
Sesame Seeds
Sunflower Seeds
Hemp Seeds

Baking

Baking Powder
Baking Soda
Cacao Nibs
Chocolate Chips (Enjoy Life Brand)
Blackstrap Molasses
Dry Active Yeast
Coconut
Carob Powder
Cocoa Powder
Coconut Milk

Cooking

Rolled Oats
Steel Cut Oats
Cornmeal
Kosher Salt
Pink Salt
Cornstarch
Dry Active Yeast
Fresh Garlic
Fresh Onions
Nutritional Yeast
Sun-Dried Tomatoes
Coconut Milk
Canned Tomatoes (Crushed & Diced)
Tomato Paste
Vegetable Broth
Tamari
Soy Sauce

Oils

Coconut Oil
Pumpkin Seed Oil
Flax Oil
Extra Virgin Olive Oil
Hemp Oil
Sesame Oil
Earth Balance Vegan Butter

Vinegars

Balsamic Vinegar
White Vinegar
Red Wine Vinegar
Rice Vinegar
Apple Cider Vinegar

Spices

Garlic Powder
Onion Powder
Cinnamon
Turmeric
Peppercorns
Basil
Paprika
Dill
Cumin
Coriander
Bay Leaves
Ginger
Curry Powder
Oregano
Chili Powder (Homemade)
Nutmeg
Thyme

Beans/Legumes

Kidney Beans
Black Beans
Chickpeas (Garbanzo Beans)
White Beans
Pinto Beans
Red Lentils
Brown Lentils
Green Lentils

Grains & Bread

Brown Rice
Basmati Rice
Couscous (Usually Pearl Couscous)
Pasta (Vegetable, Rice, Flax, Quinoa & Whole Wheat)
Amaranth
Millet
Quinoa (Red & White) *not really a grain, but many people consider it one, so I put it here!)
Pearled Barley
Buckwheat Groats *not really a grain, but many people consider it one, so I put it here!)
Silver Hills Bread & Bagels

Snacks

Popcorn Kernels
Lundberg Rice Cakes
Cranberries
Raisins
Mary’s Gone Crackers
Nice & Natural Granola Bars
Giddy Yoyo Chocolate Bars

And I think that just about covers it! Of course, I am trying new foods all the time, and if I like them enough (and my family does, too!), they become a regular staple in my diet. When that happens in the future, I will be sure to update this list!

What are some of your must-have vegan pantry items?

How Long Does Fresh Produce Last + How Do I Store It?

May 13, 2014 4 Comments

When you eat a healthy vegan diet, it’s very common to have a refrigerator (and counter!) completely filled with fresh produce. This is a good thing.

The bad thing is that if you’re not careful in how you plan your meals, your produce can go bad on you in a short period of time. Since produce is fresh food, and not the processed crap you find on store shelves, it doesn’t last for months on end. Some produce lasts longer than others, while some will spoil soon after you purchase it.

Since I know this can be confusing (it was confusing to me just a few months ago!), I thought I’d make up this list to show you how long produce lasts. Note: These numbers are based on the date that you purchased the produce, assuming that the items you purchased are in excellent health and have not yet started to spoil.

Up to 3 days:

Artichokes – Store them in an air-tight plastic bag in the refrigerator.
Asparagus – Store them in the refrigerator in an upright jar, filled with 1-1 1/2 inches of water.
Avocados – Store them at room temperature, but avoid direct sunlight.
Beans – Store them in an air-tight plastic bag in the refrigerator.
Bok Choy – Store it in an air-tight plastic bag in the refrigerator.
Cherries – Store them in an air-tight plastic bag in the refrigerator.
Corn – Leave husks on corn on the cob and store uncovered in the refrigerator.
Delicate Herbs (Basil, Cilantro) – Store them in the refrigerator, in an air-tight plastic bag with a piece or two of paper towels in there with the herbs.
Mustard Greens – Store them in an air-tight plastic bag in the refrigerator.
Okra – Store it in an air-tight plastic bag in the refrigerator.
Peaches – Store them at room temperature.
Pineapple – Store it at room temperature to ripen, then refrigerate for 3-5 days. Cut up pineapple will last 3-4 days in the refrigerator.
Raspberries – Discard bruised or moldy berries before storing. Store in the refrigerator (top shelf), in a shallow container, covered with plastic wrap.
Strawberries – Discard bruised or moldy berries before storing. Store in the refrigerator (top shelf), in a shallow container, covered with plastic wrap.

Up to 5 days:

Bananas (once ripe, they can last another 5 days in the refrigerator, just keep in mind that the skin will turn black) – Store at room temperature until ripe, then refrigerate, if needed.
Blackberries – Discard bruised or moldy berries before storing. Store in the refrigerator (top shelf), in a shallow container, covered with plastic wrap.
Cantaloupe (once ripe, they can last another 7-10 days in the refrigerator) – Store at room temperature until ripe, then refrigerate if needed. Once cut, cantaloupe lasts 3-4 days in the refrigerator.
Collard Greens – Store them in an air-tight plastic bag in the refrigerator.
Eggplant – Store it in the refrigerator, wrapped in plastic.
Green Onions – Wrap in plastic and store in the vegetable crisper of your refrigerator.
Honeydew Melon (once ripe, they can last another 5-7 days in the refrigerator) – Store at room temperature until ripe, then refrigerate if needed .Once cut, honeydew melon lasts 3-4 days in the refrigerator.
Kale – Store it in an air-tight plastic bag in the refrigerator.
Kumquats – Store them room temperature.
Leafy Herbs (Mint, Parsley) – Store them in the refrigerator, in an air-tight plastic bag with a piece or two of paper towels in there with the herbs.
Lettuce – Store it in the refrigerator in a loosely-closed plastic bag.
Mangoes – Store them at room temperature.
Mushrooms – Store them in a paper bag in the refrigerator.
Papaya – Store it at room temperature.
Persimmons – Store them at room temperature.
Radishes – Store them in an air-tight plastic bag in the refrigerator.
Swiss Chard – Store it in a loosely-closed plastic bag in the refrigerator.
Tomatoes – Store them at room temperature until ripe, then refrigerate for 2-3 days if needed.
Zucchini – Store in a loosely-closed plastic bag in the refrigerator.

Up to 1 week:

Blueberries – Discard bruised or moldy berries before storing. Store in the refrigerator (top shelf), in a shallow container, covered with plastic wrap.
Clementines – Store them at room temperature.
Cucumber – Store it in an air-tight plastic bag in the refrigerator.
Grapefruit – Store it at room temperature.
Jalapeno – Store in a paper bag in the vegetable crisper of your refrigerator.
Kiwi – Store them at room temperature.
Oranges – Store them at room temperature.
Pears – Store them at room temperature.
Plums – Store them at room temperature.
Spinach – Store it in a loosely-closed plastic bag in the refrigerator.
Watermelon – Store it at room temperature.

1 week or more:

Apples – Store them in the vegetable crisper refrigerator for up to 3 weeks.
Beets – Store them in a loosely-closed plastic bag in the refrigerator for up to 2 weeks.
Bell Peppers – Store them in an air-tight plastic bag in the refrigerator for up to 2 weeks.
Broccoli – Store it in a loosely closed plastic bag in the refrigerator.
Brussels Sprouts – Store them in a loosely closed plastic bag in the refrigerator.
Butternut/Acorn/Spaghetti Squash – Store it at room temperature (in a dark, cool area of 50F-60F) for up to 4 weeks.
Cabbage – Store it in a loosely closed plastic bag in the refrigerator.
Carrots – Store them in a loosely closed plastic bag in the refrigerator for up to 3 weeks.
Cauliflower – Store it in a loosely closed plastic bag in the refrigerator.
Celery – Wrap it tightly with aluminum foil and store it in the refrigerator for up to 3 weeks.
Garlic – Store it in a cool, dark area for up to 2 months.
Leeks – Store them in a paper bag in your refrigerator.
Lemons – Store them in an air-tight plastic bag in the refrigerator for up to 2 weeks.
Limes – Store them in an air-tight plastic bag in the refrigerator for up to 2 weeks.
Onions (Except Sweet) – Store them in a cool, dark area for up to 2 months.
Parsnips – Store them in an air-tight plastic bag in the refrigerator for up to 3 weeks.
Pomegranates – Store them at room temperature for up to 2 weeks.
Pumpkin – Store it in a cool, dark area for up to 4 weeks.
Russet Potatoes – Store them in a cool, dark area for up to 2 weeks.
Sweet Potatoes – Store them at room temperature.
Turnips – Store them in an air-tight plastic bag in the refrigerator.
Woody Herbs (Rosemary) – Store them in the refrigerator, in an air-tight plastic bag with a piece or two of paper towels in there with the herbs.

I think I’ve covered all of the common produce here, but if I’ve missed something, please let me know and I will add it to the list!