Are you new to vegan food and curious about which fridge staples to stock up on? I’m here to share all the vegan fridge staples’ secrets!
Having a well-stocked fridge makes cooking a lot faster and easier. Trust me, there is so much you can do with just a few key staples. Today, I’m sharing exactly which staples I love to keep in my fridge at all times.
1. Non-Dairy Milk
Non-dairy milk is the number one vegan staple I always have on hand. My two favorites are soy milk and oat milk.
- Soy Milk: High in protein, I always choose soy milk fortified with calcium to ensure my daily calcium needs are met. I use soy milk in oats, smoothies, baked goods, and even to make my own soy yogurt.
- Oat Milk: Perfect for frothing, oat milk is my go-to for cappuccinos and hot chocolate. Its naturally sweet taste makes it ideal for beverages and sweet dishes.
- Neutral Milks: For savory dishes, I keep cashew milk or another neutral-tasting non-dairy milk on hand. Both soy and oat milk can have strong flavors that might overpower savory recipes.
2. Soy Yogurt
I’m a huge fan of soy yogurt, eating it almost every day. It’s perfect for breakfast with muesli and fresh fruit, or as a snack. When I’m in South Africa, I make my own soy yogurt. In Europe, I buy Alpro soy yogurt – it’s creamy, delicious, and packed with probiotics.
3. Hummus
Hummus is a versatile staple I can’t live without. It’s great as a dip for raw veggies or crackers and can be easily turned into a salad dressing by diluting it with a bit of water. This simple trick adds a creamy, tangy flavor to any salad.
4. Seeds
I store my selection of seeds in the fridge to keep them fresh longer. Seeds go rancid due to oxygen, heat, and light, so storing them in airtight containers in the fridge keeps them fresher for longer.
My favorite seeds:
Note: I don’t store nuts in the fridge because we tend to eat them faster than seeds.
5. Pre-Cut Vegetables
Pre-cut vegetables are a meal prep lifesaver. On Sundays, I prep carrots and celery, storing them in water to keep them fresh and ready to eat throughout the week. This makes it easy to grab a healthy snack or throw together a quick stir-fry or salad.
6. Omega 3 Supplements
DHA, a type of Omega-3, is crucial for brain and heart health. However, it’s a common misconception that there are no plant-based sources of DHA. Algae oil is a rich, vegan-friendly source of DHA. As a vegan, I take an algae-based supplement, as recommended by my dietitian. It’s best to store DHA supplements in the fridge, especially once opened, to maintain their potency.
7. Tofu
Tofu is a must-have in any vegan fridge. It’s incredibly versatile and can be used in a variety of dishes. From quick stir-fries to vegan “egg” salad, tofu is a reliable source of protein that absorbs flavors well and can be prepared in numerous ways. Whether it’s silken, firm, or extra-firm, tofu is a staple for its adaptability and nutritional benefits.
8. Leafy Greens
Leafy greens are a fridge staple, even for a meal prepper like me. They’re perfect for fresh salads or adding to sandwiches. We always have a variety of greens like kale, spinach, arugula, and romaine lettuce on hand. Leafy greens are not only packed with essential vitamins and minerals but also add a refreshing crunch and color to any meal.
9. Pre-Cut Fruit
Pre-cut fruit is another meal prep essential. Having ready-to-eat fruit available throughout the week is life-changing. On Sundays, I prep fruit like melons, pineapples, and berries so they are ready to go for breakfasts, snacks, and desserts. Pre-cut fruit ensures you always have a healthy and convenient option for satisfying your sweet tooth or complementing your meals.
Related post: How To Meal Prep Fruit For The Week!
10. Condiments
Condiments can transform a simple dish into something extraordinary. My favorite vegan condiments, which I store in the fridge, include:
These condiments add flavor and convenience to my meals, making it easy to whip up delicious and varied dishes without much effort.
11. Cold Cuts
Last but not least, vegan cold cuts are a convenient food that can save you from hunger. They’re a delicious addition to a grazing platter or a sandwich. Lots of brands offer delicious vegan deli slices that even non-vegans enjoy. These cold cuts are perfect for quick lunches, snack platters, or adding a savory touch to your meals.
Tips for Organizing Your Vegan Fridge
Keeping your fridge organized is just as important as stocking it with the right ingredients. Here are some tips to ensure your vegan fridge is always in top shape:
- Use Clear Containers: Store pre-cut veggies and fruits in clear containers so you can easily see what you have. This will also help prevent food waste.
- Label Everything: Label containers with the contents and the date they were prepped. This helps you keep track of how long items have been in the fridge.
- Group Similar Items Together: Keep similar items, such as condiments or dairy alternatives, in the same area. This makes it easier to find what you need quickly.
- Use Drawer Dividers: Use dividers in your fridge drawers to separate different types of produce. This will help keep everything organized and prevent items from getting lost.
- Keep an Inventory List: Stick an inventory list on the fridge door to keep track of what you have. This makes meal planning and grocery shopping easier.
Conclusion
Stocking and organizing your vegan fridge with these essential ingredients will make meal preparation easier and more enjoyable. By keeping a variety of non-dairy milks, soy yogurt, hummus, seeds, pre-cut vegetables, omega-3 supplements, tofu, leafy greens, pre-cut fruit, condiments, and vegan cold cuts on hand, you’ll be ready to create delicious and nutritious plant-based meals at any time.
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Love, Lien x