Tips in what to buy at your local supermarket , when you are Vegan or want to become vegan

This is my personal guide to understand the transition to become vegan and why you can do it too.


When we are vegans , or are interested  to  become vegan , we do not necessarily have to rely on markets that advertise for being the healthy organic ones, or with places with the Vegan labels that can be expensive .

 We are able to  find a variety of cruelty free food in any regular supermarket;  per instance, at my regular market located in the busy area in North New Jersey . I have been able to find food of free animals flash and their products for over 15 years in the biggest supermarket in the area . I also have been able to find cruelty free food in regular supermarkets in other states of this Country such as WA, Idaho and FL , and not to mention in major cities such as Sao Paulo and Rio Brazil .

Many may think that Vegan products are the only ones with the   vegan label  in it, but vegan products are everywhere; an example; the famous american cookie brand "
Oreos " is vegan, there are a lot of sugar in it , but that is a different subject , in which relate health  or sugar addiction.  At  one point I would eat 3 boxes of ores cookies a day , and yes , that was part of my 
vegan lifestyle.

 The purpose of being vegan for most , is not to cause harm to animals,  the environmental  and the world imbalance that leads to Human  hunger. 

What is "vegan food"? Well, many can mystify eating vegan as  crazy , or may think it can be danger because of  lack myth  of protein , or that is a huge challenge . The reality is that being vegan is the opposite of all those common interpretations.

 There are vegan food everywhere in our local supermarkets.

 Eating vegan is far from being crazy, it can be the simplest act once you learn what to buy, what not to buy which is basically not  flash of any animals and their products such as dairy or honey

 Consciousness vegans won't be focusing  only on  food,  products made from animals, such as  wool, leather, fur  and so on , won't be purchased. 


Most focus on food, since the food industry is extremely profitable , and causes a greater damage. Humane labels are not vegan, they are excuses for people keep eating animals and polluting the planet. 

Being vegan is not a challenge , it is extremely easy for those who focus on the victims , and make the connection with 
clear evidences . Being vegan is quite easy for those who can understand that are so many other options that are not flash of animals and their products, and we can live a life without being part of animal cruelty, polluting our planet and damaging our own health. 


The fear of lack of protein is a  myth , since there are a lot of protein in beans, grains, all type of nuts, seeds, vegetables , not dairy milk and so on. We are no longer caveman, living in the wild

We can have a big amount of healthier protein by being vegans. 


"I used to eat a lot of beans , lentils as a kid without eating animal products , and I never had any type of nutrition deficiency , it turned out to be the opposite , I was a great swimmer and soccer player, and rarely got sick".  

"People at my age are now developing cancer , heart diseases and diabetics"

 "Nuts tress that I knew of as a kid are now 
 instinct , not to mention certain species , such as certain Amazon exotic birds. They are no longer here "

"In the USA, my home Country, is no different, at this point after evidences , many realized that  50% of wild life are gone for animal agriculture "

" The fishing industry is also causing a lot of harm to our oceans, species , environmental and our health" 



Our environmental is in such a bad shape , the evidences are overwhelming , so it is sure time to speak up, not only for the animals and the environmental , but for the people I love and for the children that die from hunger all over the world due food shortage .  

Once you know, you have so many vegan options to eat , it can feel liberating to be vegan. Learning what to buy, and what to make by creating a plan of your meals, can be a big plus for a easy happy vegan life, and also where to eat, what to order when you are dinning out. 

There are many types of Vegans just like there are many types of eaters ; some choose  a  healthier  vegan path,  and there are the ones who enjoy their vegan cakes, donuts, peanut butter , vegan deserts , vegan pizzas ,  chips and so on. There are vegans who have a taste for all types of foods and remain eating cruelty free foods.Well , either one  are not collaborating  to animals cruelty , destruction of our environmental  and causing  world hunger ; therefore all types of Vegans are the positive types.  


There will be that vegan that will chose to be slimmer and benefit from food nutrients as their medicines, which is great , since at this point we know that the pharmaceutical companies are causing more damage then good. 

 Well, I can be both, and in 2015 , I choose a  healthier vegan path adding more fruits and vegetables to my Vegan diet for health benefits. 
  I became more out spoken  recently , and realized that many new vegans  can be  confuse what to buy or where to buy.  However ,  it can be easier then many think, and here I am after so many years in silent giving the tips in what to buy, and sharing a few examples of  easy meals you can make at home on a busy schedule like my . 

 There are other great sources for vegan cooking better then my , however, I am sharing a few examples of meals I have being making on my own for many years without checking the current creative  exiting vegan world we are living now.

The Nana nice cream I make almost everyday was inspired by other vegans , and I now stared creating my own. You can focus on what you like to eat and start to create you own cruelty free food. Everything  start to know what to buy at your local supermarket . 

See images bellow and  listing 

1) Bananas ; make sure to always purchase them, there are so much you can do with bananas , besides, bananas deliver important nutrients. One fact about bananas is that it has 1.5 g of protein depending on the size. 


2) Kale ; the organic option is always  better, but you can wash your vegetables and fruits with water and salt also. You can use kale on everything ; grilled, on rice, with beans, juices , salads and so on. Kale is a great source of protein, antioxidant and it helps to prevent several types of cancer.


3) Wheat pasta; Pasta is easy to make it, make sure to always buy them, use tomato sauce without cheese; and spices such salt, onions, oregano and coconut oil.

4) olive oil, and coconut oil. ( for cooking or bakery)

5) Oats ; oats is a greats source for fiber and protein, you can make tasty oatmeals , or even your own granola with walnuts, almonds, coconut sugar and raisins , plus add your favorite fruits in it.

6) Spinach ; make sure to always have spinach, you can mix with salad, with rice, beans, soup, vegan vegetable pies , juices and so on. Spinach deliver a great source for iron , protein as well.

7) Rice; Make sure you always have rice; brow rice is better since there are more fiber in it. You can make it with onions, spices , add vegetables in it, mix with so many other dishes.


8)Almond milk, rice milk, soy milk ; Make sure to always have them, they are great with coffee , smoothies, and no dairy hot cocoa, also with wheat cereal and oatmeals.


9)Fruits; make sure you purchase your favorite fruits, the ones in which are in seasons ; my favorites are blueberries;  , oranges ,  apples, pears , bananas, plums, peaches . wash them with water and salt to be on the safe side. You can make a ot of healthy smoothies with blueberries , apples, oranges and so on.

10) Chickpeas ; Chickpeas is a must; it is tasty, you can make so many meals with it; chick peas rolls, hummus , salads and so on. Chickpeas is a great source for protein and fiber.

11) Potatoes and sweet potatoes; they are a must; you can make them crispy and baked them in the oven, or eat with other meals, all seasoned with spices, soups also. Potatoes has a great source of protein as well and other benefits.

12)Beans; Any type of beans, make sure you have them and learn how to add taste using herbs , onions and so on. Beans is high in protein also.Any type of grains you can find, it will be great to have them.

13) Tortillas ; make sure you have tortillas , you can make incredible veggie rolls , make them crispy and so on. 

14) Tomatoes ; tomatoes will give your means flavor and it is an antioxidant , and hydrate your body , make sure you have them.


15) Onions, garlic, oregano, basil, cilantro : they all add flavor to your food. Tip; Flavor your food like a pro.

16) lemon juice, and lemons; they are great to make hummus, ands as a healthy way to season you food, specially salad and juices.

16) Unsweet cocoa powder; coconut sugar ; You can use cocoa powder and coconut sugar  with frozen bananas, almond milk and so on.


17) Wheat bread or Rye bread ; wheat bread and Rye breads    can be a source of protein also , plus deliver fiber. 

18) Peanut Butter; Peanut butter is a must to have with anything we like.

19) Jelly ; jelly is great to have; we can eat with whole bread cracker or toast with tea.

20) Any type of tea and coffee 

21) Chia seeds; chia seeds are great with bananas , fruits, and smoothies, it offer amazing benefits, great source of protein.

22) Walnuts; any type of walnuts or nuts  ;use them with fruits even on rices , and so on. 

23)Veggie burgers ;  in case you don't know how to make them at home or not have the time to make, buy them , They are everywhere these days and they are quite tasty . You can also buy burger breads to make you own veggie burger with onions , tomatoes , ketchup and mustard  


24)Ketchup ; add ketchup , on any meals specially on your crispy baked potatoes.

25) Mustard ; it is great to have it; you can mix it up mustard with lemon juice and other spices and create great sauces to add in any meal.

26)Tacos; It is nice to have them, to eat with vegetables and beans , rice and so on

27) Avocados; avocados are a must , you can make sauces, add in salads and in any meal.

28) Hot sauce; it is always good to have to add flavor .

29) Tomato sauce (without cheese in it, read the ingredients )

30) Almonds; You can even make your own almond cheese or almond milk ; great for snacks and eat with meals. Excellent source for calcium .

31) Apple sauce : in case you want bake , it can substitute the egg, or as a snacks with fruit salads.

32) Firm Tofu; you can make tofu in different ways; seasoned and baked per instance until it get crispy , mix in soups, salad, rolls and so on

33) Pick at least 4 different types of wheat toasts , they are all over.

34) Clear noodles; you can easily make clear noodles, add flavor , and mixed with vegetables.

35) Dairy free bagels (almost all of them are dairy free) 

36) Soy Yogurt; if you find them. They become available in regular markets from time to time.

37) Lentils ; there are so many great things we can do with lentils, such as soups,   with rice and vegetables and other dishes. Excellent source of protein

38) Quinoa ; You can mix with vegetables such as  tomatoes , and so on. High in protein and fiber. 

 39) Tortillas ; you can make a lot of veggie rolls, beans burritos and so on

39) Yellow and green peppers , They adds a lot of taste on anything.

40) Almonds; you can use them on food, as snacks and make homemade almond milk and almond cheese; They are great source of protein

41) Pecan; they are great on salads and as snacks 

42) Pumpkin seeds ( they can be great on smoothie bowls and be a great source of protein 

43) Squash ; you can make s many great dishes with it.

44) Egg plants ; they are a must; bake them and season ; and even use tomato sauce with other cruelty free food goodies.

45) Broccolis ; Make it tasty and they will be great to eat with rice and other meals, plus they are a great source of vatic C , protein and ore.



Tips; Buy packets of beans or chickpeas  stead of cans in case you know how to cook them. It last longer and it is healthier. Buy fresh vegetables stead of frozen , do not microwave vegetables (it lose the nutrients ) Wash vegetables and fruits with water and salt to take the chemicals out. Use coconut oil to fry and grilled. 

Blueberries, apples, orange  smoothie with almond milk. 

Baked chick peas , mustard sauce with vegetables , apples nuts and onions.

Green Hummus , spinach salad with pumpkin sauce with fajitas 

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