Stocking Your Vegan Pantry

The Topic: Stocking your pantry with vegan essentials with Associate Editor Jennifer Chen

The Dish: At the end of a long work day, cooking dinner is one of my favorite ways to relax. Lately, I've been really into making my own beans and seitan, and stocking up my pantry so that during the week most of the prep is already done. Here are my suggestions for keeping your vegan pantry ready to go for effortless weekday meals on the cheap.

Beans. I used to buy canned beans for convenience, but lately, I've been prepping my own beans. I personally love chickpeas and black beans, which are both so versatile in the kitchen. By buying dried beans in bulk, I can make cups and cups of beans versus one canned container. Soak your favorite beans overnight in two to three inches of water. Cook over low heat for an hour-and-a-half or longer, depending on the bean. Approximately one cup of dried beans will give you three cups cooked. If you have a copy of Isa Chandra Moskowitz's Appetite for Reduction cookbook, she has a great chart of bean cooking times. And if you love chickpeas, you have to try her Chickpea Piccata.

Seitan. At first, I was intimidated to make my own seitan until I tried Robin Robertson's recipe for basic seitan from 1,000 Vegan Recipes. It's so easy! Really. The main ingredient is vital wheat gluten, which you can find in the bulk section of a health food store or online from Bob's Red Mill. You can flavor it with anything you like. I stick to Robertson's simple additions of nutritional yeast and tamari for a juicy seitan "steak." I make about four pieces of seitan and freeze half for recipes to make later. Here's a basic homemade seitan recipe from Isa.

Tofu. I grew up eating plain tofu with a little bit of soy sauce on it so I love tofu in all forms. If you can get freshly made tofu, I urge you to buy it (such as local brands Hodo Soy and Tofu Yu)—the taste is entirely different. But if you can't, here are my tips for getting the most tofu for your buck. For vegan desserts such as Chocolate Mousse, buy silken tofu in Tetra Paks from a local Asian market. I bought 6 packs for 79 cents each since they have a long shelf life. For firm or extra-firm tofu, buy the packaged kind with two bricks of tofu in one pack so you can use one and save the other. 

Rice and grains. I always buy a huge bag of brown rice from Ranch 99, my local Asian grocery store. And by huge, I mean, it looks like a bag of dog food. While I don't eat rice at every meal, a large bag can cost about $20 and last me at least six months. For grains such as quinoa or millet, I frequent the bulk bins. Quinoa is actually a seed, and this little powerhouse packs protein like nobody's business and magnesium, which helps alleviate headaches by relaxing blood vessels. This little tidbit is especially helpful for someone like me who is deadly allergic to aspirin, or anyone who suffers from migraines.

Nuts. The bulk bin is the best bet for stocking up on almonds, walnuts, cashews, and macadamia nuts. It's certainly not cheap to buy macadamia nuts ($17 a pound!), but for select recipes such as the Luscious Lasagna (Veganize It! November+December 2011), which calls for a macadamia-nut ricotta, the bulk bin is your friend. I've spent ample time buying nuts from Whole Foods and Trader Joe's and here are my top choices. Buy pine nuts from Trader Joe's rather than in bulk at Whole Foods since it's at least a dollar or two cheaper. The pre-packaged almonds and walnuts from the Whole Foods generic brand are cheaper than the bulk bin prices. Lastly, store your nuts in the freezer so they can last longer. The oils from nuts can turn rancid if left on a cabinet shelf, so your freezer is your best bet for fresh nuts.

The Final Word: By making some of your own ingredients and stocking up on vegan essentials, you can save big on your final grocery bill. The time and effort to make your own beans or seitan may outweigh the convenience of already prepared goods, but sometimes a splatter of elbow grease and DIY pluck can help you enjoy your home cooking just a little more.

Cheap Groceries at Ethnic Markets

The Topic: Filling up your grocery bags at ethnic markets (and saving tons of money while at it) by VegNews Editorial Assistant Alexandra Chang.

The Dish: It’s true that buying groceries and eating in is cheaper than going out, but there’s also a significant price difference between buying groceries at Whole Foods or Safeway and getting the same veg-friendly products at an ethnic market. Here in San Francisco, ethnic market tends to mean any of the dozens of Chinese, Japanese, Korean, Mexican, and Indian markets throughout the city. But even if you’re not in a metropolis, there’s probably at least one ethnic grocer near where you live. Though they might be a bit intimidating at first, the rewards are completely worth it.

1. Basics First: For grains, noodles, and beans, these markets have the best deals by far. I grew up eating rice at every dinner, and have fond memories of lugging bags bigger than my torso into the trunk of the car. My family of five went through a 50-pound bag in a few months, but now I can hardly get through five pounds in that time. For $30 at any Asian market, 50-pounds—around 250 uncooked cups—lasts forever for one person. You’ll also find packs of eight single-serving shaped rounds of dried noodles for 99-cents. And beans? The prices at Mexican grocers are insanely affordable.

2. Milk and Meat Replacements: Every Asian market has at least a few brands and varieties of tofu. Larger grocery stores like 99 Ranch have more than a dozen. Silken, extra-firm, baked, seasoned, or fried, because it’s such a cultural staple, tofu goes for cheap. You can even afford to experiment with different types—I love extra-firm and baked tofu—in your favorite recipes. Non-dairy milk is also plentiful, ranging from unsweetened rice to chocolate soy, all for at least one-third less than natural foods markets.

3. Spice up a Meal: I went to a big chain grocery market recently (as a last resort for some Earth Balance) and saw tiny containers of spices priced at $8.99. Granted they were organic and fancily packaged, there is no reason for a savvy vegan to purchase such items when just as satisfying spices reside in the aisles of any ethnic market at one-eighth the cost or less. The same goes for premade sauces—soy, black bean, vegetarian BBQ, and all. It’s simple and cheap to achieve the layered taste of a great Indian curry or prepare a delicious Chinese stir-fry.

4. Produce Galore: Though you may not be able to afford kale from natural food stores or farmers’ markets on a daily basis, you will be able to stuff your cart full at ethnic markets. At my favorite neighborhood produce joint, kale is only 99-cents per bunch. Usually steep-priced special veggies are also discounted, in particular those associated with the culture’s cuisine. Baby bok choy, Chinese broccoli, edamame, and various mushrooms are cheaper in Asian grocers, while Mexican grocers’ tend to have lower prices on peppers, olives, and avocados.

5. Surprise Treats: Ethnic markets aren’t only for your everyday staples; they’re a place to explore the variety of veg-friendly food items you’ve never tried or even seen before. Ever heard of basil seed drink or sweet sesame-filled rice balls? Or thought about adding pickled radishes and kimchi to your next meal? What might be considered specialty items at the standard grocery store are so common to certain cultures that they’re cheaper than buying a can of soda at Walgreens. Treat your taste buds to new flavors, without hurting your wallet.

The Final Word: Seeing the total amount at the checkout stand of ethnic markets never fails to surprise, in the best of ways. So if you’re on a budget and looking for regular grocery items or wanting to cook up a fantastic meal from another culture, then add ethnic markets—may they be Asian, Mexican, Indian, or other—to your grocery shopping rounds.

Herbed Sandwich Spread

The Topic: Carb Counterpart

The Dish: My favorite food would probably have to be carbs. Okay, I realize that's not exactly one food, but seriously, what's better than fresh-baked rolls, tortillas, crackers, bagels—I could go on forever. Forget low-carb nonsense—give me my bread. Not only do I love them because they're delicious, but also because they serve as the perfect medium for my second favorite food group: condiments. While my fridge is full of favorite standbys (including at least three kinds of hot sauce), sometimes I crave a fancy upgrade. The perfect catch-all condiment? This awesome herbed spread crafted by my favorite chef—Mom, of course. It comes together in no time, uses simple ingredients, and is much cheaper than buying pre-made varieties.

Herbed Sandwich Spread

What You Need:

1/2 box silken tofu

1 tablespoon minced garlic

2 tablespoons olive oil

Juice of half a lemon

1 teaspoon herb of choice (parsley and chive work great)

1/4 teaspoon pepper

Salt to taste

1 tablespoon minced onion

1/2 cup shredded vegan cheese (optional)

What You Do:

In a food processor, add tofu, garlic, oil, lemon juice, herb of choice, pepper, and salt. Process until smooth, and transfer to a small bowl. Add onion and cheese (if using), mix well, and cover. For best results, refrigerate overnight to let the flavors combine.

The Final Word: Use this spread to spruce up a veggie burger or as the perfect dip for sesame crackers—I'll pretty much eat it on anything. Like all recipes, it's super versatile, too. Try adding basil and walnuts for a pesto-style dip. Now if you'll excuse me, I have a sandwich to make.

Cheap City Snacking

The Topic: Easy Eats on the Streets

The Dish: Anytime I'm walking around the city, I get a major snack attack. Even if I've only been gone half an hour, there's something about being surrounded by feeding opportunities that, well, makes me hungry. Chances are that if I'm out and about, I'm shopping, which means I'm in bargain-hunting mode. Of course this carries over to my chow, which consequently tends to lean towards the junk-food variety. So without further ado:

Top 5 City Snack Attacks Under $5

1. Starbucks Tall Soy Mocha Frappucino ($3.95)—I had never tried a famous Frapp before the brand-new and improved vegan-friendly version, but let me tell you: These are freaking good. I am a big coffee and espresso fan, so that combined with chocolate and a shake-like consistency equals a big, sweet win.
2. Auntie Anne's Original Pretzel sans butter ($2.89)—So maybe even in a "big city" I find myself in a mall, and maybe sometimes I have nostalgic cravings for oversized, doughy pretzels dipped in mustard. This can be tricky since your timing has to be just right—catch the pretzels right out of the oven so you can wrangle one before they get dipped in butter.
3. Banh Mi ($3.50)—I first tried one of these delicious Vietnamese sandwiches when I moved to San Francisco, and now I'm in love. One of the cheapest substantial eats you can get, these gems are also hidden throughout the city in a number of sandwich shops. Crunchy bread, marinated tofu, shredded carrots, and cilantro—it's a tasty combination.
4. Jamba Juice Original Mega Mango ($4.75)—This smoothie is my jam. I heart Jamba Juice and all its veg-friendly ways (the website has a handy filter to help find all of its vegan offerings, including wraps, smoothies, hot beverages, and an apple cinnamon pretzel I didn't even know existed!). This filling snack makes me feel healthy(ish), while still getting in my daily requisite sweet.
5. Convenience Store Duo ($3)—Believe it or not, there are stretches in the city (cough, my neighborhood) without a million restaurants. But you can always find a convenience store, and for that I turn to the ultimate snacks: Original Pop Chips and an Honest Tea. I've recently become addicted to both, and I'm making no apologies for it. The new Half & Half? Get out of here.

The Final Word: If you're out and about this month, Jamba Juice is running daily specials in honor of its 20th anniversary. I'm most looking forward to my beloved mango smoothie, which will only be $3 on Fridays. And as for the almighty vegan Frapps, Starbucks will be celebrating their official launch May 7 through 16 with a daily half-price happy hour, from 3pm–5pm. Consider yourself caffeinated.