January 12, 2023
263: Tips to Simplify Cooking Plant-Based at Home

In this Thursday’s Health Tip episode, we’ll talk about healthy ideas on what foods you can keep inside your pantry, fridge, and freezer. Learn the nutritional value of having these foods, tips on making cooking plant-based a...

In this Thursday’s Health Tip episode, we’ll talk about healthy ideas on what foods you can keep inside your pantry, fridge, and freezer. Learn the nutritional value of having these foods, tips on making cooking plant-based at home quick and easy, and practical advice when you’re doing groceries. 

Keep following this podcast segment to consistently achieve your lifestyle goals!

In this episode, you will learn the following:

  • Plant-based foods to store in your pantry, fridge, and freezer
  • The nutritional value of frozen foods
  • Grocery tips and advice


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The key to a successful plant-based lifestyle is to plan your meals ahead of time. My Whole Food Plant-Based Guide gives you ideas on discovering nine meals you can regularly prepare. 

Keep a variety of non-perishable foods in your pantry for those days when you need to make a quick meal.  

Here are some ideas for your pantry

Keep canned roasted tomatoes and canned low-sodium beans. Want to find meat replacements? Try canned artichokes, hearts of palm, and jackfruit. These foods are already cooked and ready to use. I also enjoy keeping low-sodium vegetable broth in my pantry.

I keep four kinds of dry beans: black beans, pinto beans, chickpeas, and lentils, which I can quickly cook in my instant pot. Then I make soups and burritos.

I keep rice, oats, barley, polenta, and pasta. Then I make dishes such as lentils with rice and polenta topped with beans. 

I keep a bowl on the counter where I add papaya, mango, pomegranate, and bananas. These are the fruits that I enjoy for breakfast, in my salads, in a smoothie, or as a snack.

Green in my fridge: 

I enjoy arugula, spinach, green onions, Roma tomatoes, and red onion. This way, I always have ingredients for a salad. In my guide, I have a recipe for Mexican corn and black bean salad. All the ingredients can be pre-cut or chopped and stored individually in mason jars. Then toss them together for salad. 

This includes walnuts, berries, and a healthy dressing. I also like firm tofu for a tofu scramble and tortillas for a burrito. 

Did you know frozen foods' nutritional value is equivalent to fresh varieties?  

Here are some ideas for your freezer: 

Grab spinach, carrots, broccoli, garlic, and onions. You can steam some of these vegetables or toss them in a soup. Frozen fruit, including berries, are perfect for smoothies.

My brief guide has a list of these items that you can use for grocery shopping. If you are concerned about whether or not you should purchase organic produce, I also have a list of recommendations.

Here are additional tips:

  • Have a grocery list so that you can do groceries more efficiently.  
  • Make sure to eat before doing groceries. This way, you will not grab junk foods that you may crave. 
  • Only buy what you can eat for the week. 
  • Try ordering your groceries online and having them delivered. This way, you plan your meals more carefully while avoiding purchasing foods you want to avoid.  
  • Try a meal delivery service that offers plant-based options. All the ingredients are prepped and pre-measured for you.  
  • Try a new veggie or fruit.
  • Try prepping your meals on the weekends for that entire week. 
  • Remember that we are creatures of habit, and we typically like rotating 8-9 meals at a time.
  • Be creative with your leftovers, such as using your leftovers in a Buddha bowl. Place over greens with lentils, roasted veggies, fresh tomatoes, and sliced cucumbers.  
  • For an easy vegan mayo, marinara sauce, and ranch dressing refer to my guide. https://bit.ly/mayaspracticaltips

For delicious plant-based recipes, check out the following: 

  • Daily dozen- use the app. https://nutritionfacts.org/daily-dozen/
  • PCRM recipes: https://www.pcrm.org/good-nutrition/plant-based diets/recipes
  • Forks over knives website: https://www.forksoverknives.com/recipes/

Replacing egg: 

  • Flax seeds: 1 TBSP ground flaxseed + 3 TBSP water  
  • Chia seeds: 1 TBSP + 2 TBSP water 
  • Aquafaba, which is the liquid found in chickpeas  

Sauces can be made with: 

  • Miso 
  • Tamari/soy sauce 
  • Mustard 
  • Maple syrup

Easy replacements: 

  1. Spaghetti bolognese; pasta, low sodium marinara sauce, and lentils  
  2. Lasagna - soy grounds  
  3. Pizza- make your dough or buy cauliflower pizza  
  4. Burgers - veggie burgers 
  5. 5. Soups and stews such as three-bean chili are easy