Gluten-Free Vegan Shopping List

This Healthy Gluten-Free Vegan Shopping List is an ideal pantry essential for anyone on a gluten-free vegan meal plan. It is also great in preparing for a crisis event or hurricane.

Gluten-Free Vegan Shopping List

It is important to have a fully stocked pantry to make sure you have ample ingredients to prepare your favorite recipes. This Gluten-Free Vegan Shopping List covers a lot of shelf-stable items including grains, beans, flours, dried fruits, and condiments. 

bags and cans of beans on shelf

This gluten-free vegan shopping list is a great baseline to prepare for all your needs during this outbreak. Having a list before you go shopping will streamline your time in the store. This will also decrease the time outdoor spent around people.

Here in Florida, the cases are growing daily and they are expected to grow exponentially in the coming weeks. The elderly people are being told to stock up on foods and stay indoors.

Therefore, I can’t emphasize how important it is to stock up on enough healthy food to limit your possible exposure. You also want to also get healthy foods that will build your immune system.

Since living in Florida, we have had to prepare for a few hurricanes so I’m comfortable sharing a few tips with you. 

 

Tips For Your Gluten-Free Vegan Shopping

  1. Prepare in advance – it is always better to make preparations ahead of time for many reasons. You get to avoid panic buying, you get to better plan ahead, and you can purchase items when they are on sale like BOGO (buy one get one) or 10 for $1 sales. You also lessen the chance of supplies running out because of last-minute shoppers.
  2. However, if you didn’t get to prepare in advance, don’t panic, we got you covered!  Shop around the time of the store opening and closing to avoid the huge traffic of panic buyers and also give the store time to restock. Take advantage of all the sales and clip coupons. You might end up having to go to several stores, because here in the USA there are some issues with inventory.
  3. Check your pantry and make a note of what you already have on hand to have a baseline of your supply.
  4. Buyer’s club type stores, like Sam’s Club, B’J’s, and Costco are great for purchasing bulk items but don’t skip the dollar stores for bargain items. 
  5. Always read your labels to make sure the ingredients are vegan and gluten-free. 
  6. Buy lots of fruits and vegetables. You can dehydrate some, and reserve some for canning or freezing. 
  7. Buy in bulk if you can. 
  8. Lentils are quick-cooking, so they are one of my favorites. 
  9. Avoid refined sugars to keep your immune system strong. 
  10. Canned fruits are not the best choice but they can work for a long term situation. Purchase canned fruits that only have fruit juice, not the ones with syrup. 
  11. Local pantries are also a great place to get food if you are short on funds. Call your local government office for a list of pantries in your neighborhood. Join local Facebook groups to network. 
  12. The list includes shelf-stable foods including, beans, rice, flour, pasta, and gluten-free flour.
  13. It is most efficient to store grains in buckets, but if you have an extra refrigerator or freezer space then the grains, nuts, and seeds will store better, especially for longer periods of time. Place them in freezer bags or appropriate containers with a tight-fitting lid.
  14. Storing dried herbs and spices in glass containers are ideal. Whole spices and whole leaf herbs last longer than ground spices and herbs. 

Gluten-Free Vegan Shopping List

Water

We use a water filtration system for our home. If you also do so, make sure to purchase extra filters. If you use bottled water, get 1 gallon of water per person per day. Therefore for one person for a month, you will need 30 gallons of water. 

Grains

  1. Rice – My favorite is Brown Jasmine Rice, basmati rice, long-grain rice, and short-grain rice for making Vegan Sushi
  2. Wild rice – also red or black rice.
  3. Oats – purchase gluten-free certified, steel cut oat groats. You can also get flavored oats in cups, the ones you need to just add boiling water.
  4. Corn – Non-GMO corn, popcorn.
  5. Quinoa
  6. Buckwheat
  7. Gluten-free cereals – There are plenty of kinds of gluten-free vegan cereals on the market made with rice, oats, corn. Make sure you read the label for the ingredients first. 

Beans/Legumes

  • Dried or canned beans/legumes 
  • Canned organic beans and legumes are the best, they are pressure cooked which get rid of lectins, edamame, black bean, black-eyed peas, kidney beans, adzuki, cannellini beans, chickpeas, lentils (red, black, brown, green), white beans (cannellini, navy, great northern beans, lima), pinto beans, organic peanuts. Organic soybeans for making soy-milk, tofu. 
  • Some of my favorite recipes with beans and legumes are Lentil Meatballs, Chickpea Stew, Black Bean Butternut Squash Stew, and White Bean Soup

Nuts and seeds for gluten-free shopping

Nuts

  1. Almond, pecans, walnuts, pistachios, pine nut, hazelnut, cashews, and macadamia. You can make homemade nut milk, nut butter and nut flour with a high-speed blender or food processor. 

Seeds

  1. Sunflower, pumpkin, sesame, flaxseed, chia, hemp. Flaxseeds and chia seeds are a great source of Omega 3 fatty acids. Grind in a spice grinder or high-speed blender and keep refrigerated for maximum benefits. 

Gluten-Free Flour

  • Gluten-free all-purpose flour – Krusteaz, Pillsbury, Bob’s Red Mill 1:1 Baking flour, and Namaste are some of my favorite gluten-free flours on the market for gluten-free baking. 
  • Coconut Flour, Sorghum Flour, Brown Rice Flour
  • Almond Flour
  • Potato Flakes for making mashed potatoes.

Starches

  • Arrowroot, cornstarch, tapioca starch

Pasta/Noodles

  • Gluten-free vegan penne, macaroni, spaghetti, ziti, and lasagna noodles are sold in health food stores and most major supermarkets. 
  • Shirataki noodles – gelatinous Japanese noodles made from konjac yam.

  • Sweet potato noodles – great for making Japchae Korean Stir Fry.
  • Rice noodle soups

Sweeteners

  • Maple syrup, coconut sugar (natural unrefined sugar lower on the glycemic index), agave syrup, dates, stevia, and organic cane sugar. 

Dried Fruits

  • Raisins, apples, cranberries, blueberries, prunes, cherries, apricots, and pineapple. Purchase them at a health food store to get them sulfite and potassium sorbate free. 

Oils

  • Coconut, olive, avocado, and sesame oil.
  • Non-propellant cooking spray oil.
  • Non-dairy butter. There are plenty in the supermarkets here in the USA to choose from. 

Nut Butters

  • Peanut butter, almond butter, cashew butter, and sunflower butter. 

Non-Dairy Milk

  • Almond, cashew, soy, oat, flax, coconut, macadamia, hemp and other non-dairy milks are sold in health food stores and all major supermarkets, found in the refrigerated section or in shelf-stable cartons.
  • Coconut milk found in cans. Make sure they are unsweetened.

Canned Fruits And Vegetables

  • Corn
  • Green peas
  • Tomato, whole or diced in jars or Tetra Paks. 
  • Tomato sauce/puree, in jars or Tetra Paks. 
  • Pasta sauce, in jars or Tetra Paks. 
  • Carrots
  • Potatoes
  • Sauerkraut
  • Green beans
  • Applesauce
  • Canned soup, brands like Amy’s or Pacific. I like Amy’s Chunky Vegetable Soup and Organic Lentil Soup.

Fruits And Vegetables That Stays Fresh For At Least One Month

  • Onion – keeps well in a cool dry place.
  • Garlic – lasts for months in a dark place around 60°F.
  • Potato – keeps well in a dark cool pantry, basement, or cellar for at least 1-3 months. Sweet potatoes don’t last as long and should be refrigerated to last about one month. 
  • Rutabaga – last up to one month in the refrigerator.
  • Winter Squash – (butternut squash, pumpkin, spaghetti squash, acorn) will last for 2-3 months on the counter. 
  • Cabbage – lasts 2 months in the refrigerator crisper, to store cabbage place it in a plastic bag.
  • Carrot – can keep 1-2 months in the refrigerator, put a paper towel in the plastic bag. If your carrots are loose with tops, remove the tops. 
  • Beet – will last 2-4 months, remove green leaves and stems, place in a ziplock bag with a paper towel in the refrigerator crisper.
  • Celery – lasts 3-4 weeks in the refrigerator.
  • Radish – remove green leaves and stems, place in a ziplock bag with a paper towel in the refrigerator crisper. 
  • Lemon/Lime – lasts 3-4 weeks in the refrigerator. Cut in halves, place in freezer bags for them to last for 3-6 months.
  • Apples – keep for 2-4 months refrigerated at 32°-36°F.

Other Vegetables

  • Artichoke
  • Asparagus
  • Broccoli
  • Broccoli Rabe
  • Brussel Sprouts
  • Cauliflower
  • Celery
  • Cucumber 
  • Eggplant
  • Fennel
  • Green Bean
  • Kale
  • Leek
  • Lettuce
  • Mushroom
  • Okra
  • Pepper
  • Spring Onion
  • Spinach
  • Sugar Snap Pea
  • Swiss Chard
  • Tomato
  • Turnip
  • Zucchini

Other Fruits

  • Apricots
  • Avocado
  • Banana
  • Blackberries
  • Blueberries
  • Cantaloupe
  • Cherries
  • Coconut 
  • Cranberries
  • Dates
  • Fig
  • Grapes
  • Grapefruit
  • Honeydew Melon
  • Kiwi
  • Mangoes
  • Papaya
  • Peaches
  • Pear
  • Pineapple
  • Plantain
  • Plums
  • Pomegranate
  • Raspberries
  • Strawberries
  • Watermelon

Freezer Foods

Fresh fruits and vegetables are the best but frozen fruits and vegetables are also a healthy option.

Frozen fruits and vegetables are picked at the peak of ripeness and are quickly cleaned, packaged and frozen. Studies done show that they retain similar vitamins, minerals, and phytochemicals to fresh counterparts. 

Sometimes they are more economical and you get to enjoy them out of season. 

  • Frozen vegetables – green beans, Brussels sprouts, spinach, edamame, corn, butternut squash, carrots, peas, broccoli floret, cauliflower nuggets, and avocados.
  • Frozen fruits – strawberries, raspberries, pineapple, peaches, blueberries, cantaloupes, mangoes, and cranberries. 

Spices for the gluten-free vegan pantry

Herbs/Spices/Flavoring

  • Dried basil, oregano, rosemary, bay leaf, thyme, parsley, dill, sage, Italian seasoning, vegan bouillon.
  • Turmeric, cumin, cardamom, paprika, ginger,  dried onion flakes, onion powder, garlic powder, celery seeds, cayenne pepper, coriander, curry powder. 
  • Sea salt – Himalayan pink salt or Celtic salt. It doesn’t spike your blood pressure.

  • Bragg’s Liquid Aminos or Coconut Aminos, everything bagel seasoning, nutritional yeast flakes.  

  • Vanilla extract, almond extract

Herbal Teas

  • Chamomile – calming nerves, promotes sleep, supports diaphoresis (sweating) in the event of a fever. 
  • Turmeric – anti-inflammatory tea
  • Mullein – strengthens the lungs. 
  • Marshmallow Root – smoothies inflamed tissues.
  • Lemon Balm – antiviral, antibacterial, aids digestion, calms the nerves. 
  • Holy Basil – an antiviral herb that protects the body against toxic chemicals. 
  • Rooibos – high in antioxidants, contains 50% more antioxidants than green tea, is also caffeine-free and calms colicky babies.
  • Linden Tea – induces sweating during a fever, relieves sore throat and coughs. 
  • Licorice – it can increase blood pressure and heart palpitations, so don’t drink if you are on high blood pressure medication. 
  • Oregano – an antiviral herb from the mint family.

Miscellaneous

  • Infant formula
  • Pet food
  • Ketchup
  • Barbecue sauce
  • Vegan mayonnaise
  • Vegan cheese
  • Vegan Yogurt
  • Vegan jams, jellies, preserves. I love the all-fruit sweetened brands. You can make your own from fresh fruits and store in the refrigerator or freezer. 
  • Bread, bagels, baguettes – brands like Schar’s, Little Northern Bakehouse, Ener-G.
  • Egg replacer.
  • Sun-dried tomatoes
  • Olives
  • Artichoke hearts
  • Hearts of palm
  • Vegetable broth (Tetra-Pak) – make sure to check ingredients. 
  • Aluminum-free baking powder.
  • Yeast
  • Dried seaweed – nori, kombu, sea moss, hijiki
  • Carob powder
  • Protein powders
  • Protein bars
  • Trail mix
  • Seeds for sprouting and growing microgreens, such as alfalfa, broccoli, sunflower, fenugreek, kale, radish, and green peas. 
  • Crackers

Where To Purchase Gluten-Free Vegan Ingredients?

  • Stores like Whole Foods Market, Trader Joes are my favorite stores for buying gluten-free ingredients. 
  • Publix, Aldi, Krogers, Shop Rite, Target.
  • Costco, BJ’s, Sam’s Club
  • Amazon

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Michelle Blackwood, RN

Hi, I’m Michelle, I’m the voice, content creator and photographer behind Healthier Steps. I share vegan and gluten-free recipes because of past health issues. My goal is to help you make healthier choices and show you how healthy eating is easy and delicious.

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