What do you stock your cupboards with when you become a vegetarian? Here are some basics.

Grains & Cereals
Whole-grain breads
brown rice
rolled oats
whole grain cold cereal (such as shredded wheat)
bulgur wheat
whole wheat flour
whole grain corn meal
wheat gluten
Legumes & Nuts
dried beans (kidney, navy, Great Northern, black beans, etc.)
lentils
garbanzos (also known as chickpeas)
cashews
walnuts
unsweetened shredded coconut
sunflower seeds
Fruit
fruit canned in water or juice
dried fruit (dates, figs, raisins, etc.)
bottled lemon juice
Vegetables
frozen: peas, corn, broccoli, mixed vegetables, stir-fry vegetables
canned: green beans, asparagus, pimento, mushrooms, olives
canned tomato: pureed, whole, paste
onions
potatoes
Staples
tofu (regular and silken, soft and firm)*
pasta (semolina, whole wheat, buckwheat, whatever your favorite)
carob powder
soy milk (carton or powder)
soy sauce
Kitchen Bouquet®
cornstarch, arrowroot powder, or tapioca or potato starch
honey or some other form of sweetening
vanilla and other seasonings
nutritional yeast flakes
Seasonings
vanilla
granulated onion powder
granulated garlic powder
domestic paprika (vs. Hungarian paprika which is hot)
Italian seasoning
coriander
honey

Note about tofu: Silken tofu is made in the box and sealed. It can be kept on a shelf in a cool place and will keep for a long time. Silken tofu is smoother than regular tofu. Regular tofu comes packed in water in a container and must be kept refrigerator. It is recommended that the water be changed every day. This tofu does not keep as long as silken tofu.

Lacto-ovo vegetarian— uses dairy products and eggs, but eats no flesh food. (People who eat no red meat but continue to eat fish and fowl are sometimes incorrectly called vegetarians.)

Vegan vegetarian— uses no animal products, fish, fowl, red meat, dairy or eggs. Diet consists of fruits, grains, legumes, nuts, and vegetables. Sometimes called a total vegetarian.

Tofu— soy bean curd. It is a good source of protein. It comes in two varieties; regular in 1 pound blocks and silken in 12 ounce boxes. Both varieties come in soft and firm. It is available in most grocery stores in the produce section. Regular tofu comes packed in water. It must be kept refrigerated and the water should be changed every day. Silken tofu is sealed in a box and should be kept in a cool place but does not need to be refrigerated.

Food or Nutritional Yeast Flakes — a mild tasting yellow flaking powder grown on molasses, then processed to deactivate its fermentation qualities. It is a good source of the B vitamins. It is not to be confused with brewer's yeast which is grown on alcoholic beverages during the brewing process and has a strong flavor.

Cardamom— a seed that can be ground and used as a substitute for cinnamon. It is widely used in Indian cooking.

Soy Milk— a nutritious milk made from soybeans. It can be found in liquid form in many grocery stores. Westsoy and Eden Soy are two well-known brands. Some soy milks can be bought in powder form. Of these, some are made directly from the soybean and some from tofu. Some tofu milks contain caseinate, the protein in cow's milk. Because tofu milks are already cultured, they are unsuitable for some of the recipes in this booklet. Soy milk powder made from uncultured beans works best, but these must often be ordered as they are not readily available from health food stores.

Carob— comes from the pods of the Mediterranean locust tree. When dried, roasted and ground, it resembles cocoa in appearance, color, and flavor. Carob has none of the drawbacks of cocoa and chocolate which contain the stimulants caffeine and theobromine. It requires less sugar when used in desserts.

Soy Sauce Powder— made from soy beans but has not been fermented. It is similar to Bragg's Aminos and tastes like soy sauce.

Meat Analogs— soy and/or wheat gluten products made to resemble various kinds of meats in texture, appearance, and flavor; they are often called meat substitutes. Examples: Morning Star Farms Better ‘N Burgers, Loma Linda Big Franks, or Boca Burgers.