A Vegan at the Market

The above photo is one trip to the local Kroger’s market.  As you can see, there is plenty of food there for the vegan cook. There were only two prepared items that were included: soymilk and tempeh.  I admittedly purchase bargains; I bought a huge amount of broccoli for $3 on special. Here is what was purchased for under $45:

1. 8 lbs. navel oranges
2. 5 lbs. russet potatoes
3. collard greens
4. kale
5. 8 oz. wheat germ
6. 1 cantaloupe
7. 1 pineapple
8. 1/2 gallon soymilk
9. sweet peppers
10. ginger root
11. taro root
12. red leaf lettuce
13. bunch bananas (5)
14. green onions
15. 2 extra large bunches of brocolli
16. head lettuce
17. cucumber
18. mushrooms
19. 2 lbs. organic carrots
20. 3 pack fresh garlic
21. turnip
22. tempeh
23. 2 ears corn
24. head cabbage
25. 2 artichokes
26. jicama
27. avocado
28. box of raisins

From the above, the following meals were made:*

Breakfasts:

Cantaloupe and whole grain toast

Blueberry banana smoothie

Wheat germ with granola and soymilk

Waffles and oranges

Cantaloupe and whole grain toast (2nd time)

Green tea, banana and wheat germ

Scones with orange slices

Lunches:

Broccoli and potato soup with bread

Pajeon Korean Pancakes with dipping sauce

Artichokes – 2

Broccoli and potato soup with Field Roast sandwich

Large mixed greens salad with mushrooms, peppers, sunflower seeds, jicama, and vinegar/oil dressing

Winter vegetable soup with onions, carrots, potatoes, cabbage, and broccoli

Dinners:

Teriyaki Panini with grilled onions, mushrooms and sweet peppers and raw greens salad

Pajeon Korean Pancakes with dipping sauce

Vegan burrito with shredded vegetables, fresh avocado and salsa

Spicy Garlic Beans, corn on the cob, and kale

Winter vegetable soup with onions, carrots, potatoes, cabbage, and broccoli with hearty sun dried tomato rolls

Wrap sandwich with greens, avocado, salsa, mushrooms, peppers with mixed veggies

Tempeh stir-fry with broccoli, ginger root, garlic, onions, peppers, and shredded cabbage with noodles

Snacks:

Apple

Oranges

Banana

Pineapple

Raisins and raw cashews

Raw carrots

*previously purchased items also used

Having fresh produce available is a true luxury.  Along with legumes and grains, they provide everything one needs for a healthy diet. As the produce dwindles, a soup is made from vegetables remaining. When all the produce is gone, if payday has not yet arrived, a dal (legumes and rice with Indian spices) is made, which never gets tiresome but is always a treat. To make it even more elegant, try Alternative Vegan‘s Venn Pongal recipe – it includes cashews and a wonderful array of spices.  Happy shopping!

Tags: Budget, Food, groceries, market, vegan menu, vegan recipes, vegan shopping

This entry was posted on Thursday, March 4th, 2010 at 3:21 am and is filed under Food. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.