My pantry essentials

mes essentiels de garde-manger "avec des ingrédients sains"

Let food be the medicine & medicine be the food - Hippocrates - Hippocrate

Here is my pantry staples list, especially for a vegetarian on the path of veganism... always in my pantry, fridge and freezer.
Having this on hand is such a great idea, not only cut time, but eat better and above all, really helpful during the lockdown.

Natural, organic, vegan (if possible)

Breakfast

Chocolate crunch cereals
Dark chocolate for homemade hot chocolate
Oat flakes
Protein chocolate crunchy muesli crunchy
Crunchy mix of pine, sunflower, pumpkin and soy (rich in protein)
Dried goji berry (rich in vitamine E)
Chia seeds (rich in fiber and protein)
Golden wheat crisp bread
Moringa tea
Plant-based milks: oat, soy

As I don't eat butter anymore (which was on the top of my favourite list), I eat less bread.
I'm not a breakfast person, often, I just have a glass of plant-based drinks (oat, my favourite).  Except, when I travel, I eat a big breakfast: plant-based drink, apple juice, bread, muesli, fruits...  Why travel makes me hungry?!  But at lunch, I'm still not hungry!!! 😁 

Snacks/Sweets

Candied ginger pieces*
Dark chocolate 70%
Roasted and salted almonds
Roasted and salted cashews

As I don't eat butter/milk anymore, and try to eat less sugar, I don't eat pastry containing it either vegan dessert containing sugar (already used to eating low-sugar desserts).

*  ginger is a superfood and has many proven health benefits like better digestion, improves immunity, healthier skin, helps colds, arthritis, migraines, hypertension...
It helps me to soothe nausea (I have also motion sickness).    I can make an infusion but it's just easier to eat a piece of dried ginger :)   (but some are so sweet).

petit déjeuner, douceur

Cans, jars

Chickpeas
Coconut milk
French plum tomatoes* (made in France only)
Whole green olives (otherwise too salty)
Mustards

*  In 2017, in his book-investigation The Empire of Red Gold: Global Survey of the Tomato Industry, the journalist Jean-Baptiste Malet reveals how the Italian mafia has taken the tomato and carries with it a business juicy, to the detriment of consumers: "Because the variety of tomato processed into concentrates and other derivatives is actually genetically manufactured . Indeed, it "contains 30% dry matter (against 3 to 5% for a normal tomato) to be more profitable by the ton, and a peduncle especially fragile to be picked hyper easily", as an article explains published by Obs."

Jean-Baptiste Malet : Enquête mondiale sur la tomate d’industrie

Comment la mafia italienne pourrit vos tomates ?

Comment la mafia italienne gagne des millions grâce aux tomates en conserve - C'est compliqué

Dried pasta, rice noodles

Farfalle, Fusilli, Linguine, Penne, Spaghetti, Tagliatelle, Torti
Instant noodle onion flavour (Wei Lih)*
Japanese somen (Trois Bonheurs, made in South Korea)
Glass noodles (transparent noodles made from mung bean starch)**
Rice cake for roller springs (Red Roses + Lion Brand)
Rice stick (Cock Chantaboon - S)
Rice stick (Wai Wai)

*   I know, I wanted to stop eating instant noodles but I still eat from time to time.

** I love watching Korean vlogs, so I discovered they cook glass noodles made from sweet potato starch.  I'm going to try their famous Japchae noodles

pâtes et nouilles de riz

Grains, rice, dried beans

Beans: black-eyed peas, red beans (from time to time)
Perfumed rice, glutinous rice
Lentils (from time to time)
Mung beans sprouting seeds (for homemade sprouting mung beans), split yellow mung beans
Oats (from time to time)
Rice for paella, rice for risotto (Arborio)
Semolina (ready to cook, from time to time)
céréales, riz, haricots

Oils, Vinegars, Sauces

3 seeds oil: canola, flax, sunflower (only for seasoning)
Grapeseed oil (only for seasoning and frying)
Extra-virgin oil for cooking and drizzling*
Walnut oil (only for seasoning)
Sunflower oil (for frying or deep-frying)
Balsamic, cider
Maggi Seasoning
Dark soy sauce
Hoisin sauce
Homemade chili sauce

* I'm going to stop using olive oil:
  • 1st it is more and more expensive and above all, olive oil scams are proliferating
  • if it is not scammed, the study found traces of mineral oil-saturated hydrocarbons and mineral oil aromatic hydrocarbons which can migrate into foods during production and transportation (organic or not)... and it accumulate in the liver and lymphoid system of the body, causing inflammation

canettes, pots

Spices, dried herbs, seasonings, condiments

Bay leaves, homemade dried Asian basil, rosemary, thyme
Coriander seeds, cloves, peppercorns*, star anises
Powder: curry, ginger, paprika, tumeric, cinnamon powder (just a little bit, not my favourite spice), ras el hanout powder (just a little bit, for Couscous vegetables), 5 spice powder**
Salt***
Sugar (natural and organic if possible)****

*  3 best peppers of the world: Kampot Pepper (considered the finest pepper in the world), Sarawak Pepper, Penja Pepper

**  star anise, cloves, cinnamon, Sichuan peppercorns and fennel

**  flower of salt Guérande from Brittany or from Isle of Noirmoutier

**** can sugar or organic whole sugar

Vegetables

Fresh herbs (Summer herb garden)
Asian coriander
Celery
Chive, Chinese chive
Fish mint
Kaffir lime
Mint
Rosemary (even in Winter)
Thyme (even in Winter)
Tulsi
...
rayon herbes du jardin de mum juillet 2020
aromatic herbs from my Mum's garden

In a cool, dry, dark and ventilated area
Garlic
Onion
Shallot
Potatoes

In the fridge
Flat cabbage *
Carrot**
Chinese cabbage*
Coriander, parsely (curly, flat)
Ginger
Lemon, lime
Lettuce**

*   my favourite cabbages and they can last up 2 months

** carrots like button mushrooms, leeks, potatoes, lettuce, cauliflowers and apples are available all year round except that some tend to spoil more quickly like mushrooms and cauliflowers.  Lettuce like herbs, washed and spined, can be kept in a container for up to 3 weeks.

In the freezer
Bread
Herbs/spices: chinese ginger, coriander stalks, galangal, kaffir lime (leaves and fruits), lemongrass, parseley stalks, tumeric
Tamarind past with seeds

Boissons

Boiled water (with water filter jug)
Coca-Cola (sometimes, only when feeling nauseous)
Homemade fruit and veggie juice
Infusion (moringa, rosemary, thyme)
Organic plant based milk: oat, soy, coco, rice

Baking staples

Agar agar
Baking powder, Dry east
Cornstarch
Dark chocolate 64%
Glutinous rice flour
Rice flour
Vanilla sugar
Wholemeal flour

Ingredients I don't used anymore

Canned tomato pulp
Ketchup
Milk and dairy products (still eating raclette sometimes, for now...)
Mineral water (except if I don't have the choice)
Eggs
Sesame seeds and oil
Soy sauce (except the Japanese one)
Tea (organic or not)*

* teas contain heavy metals and just one tea bag contains a million of micro plastics!

when I bought vegetables :)
some vegetables in vegetarian kitchen...












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