Lufa Farm Basket

our first basket contents

I have been hesitant to sign up for an organic produce basket, but when I heard about Lufa Farms I was intrigued. It is the world's first commercial rooftop greenhouse, and it's in Montreal! They deliver fresh, organic and local produce. The best part is you get to build your own basket, meaning you can pick and choose what you want and don't want, as long as it is a $30 minimum. Plus they have more than just fruits and veggies, they also have baked goods, pasta, grains, soaps, juices and more. The baskets are dropped off once a week at conveniently located pick up points (we found one just 3 blocks from our house). 

1st basket pick up

We just picked up our first basket, so we're brand new to the whole organic basket experience, but so far it's been great and we are enjoying fresh tasty salads!

http://montreal.lufa.com/en

Vegan Staples

This year I will be giving two vegan workshops, one at Luna Yoga and the other at Wanderlust. I am just starting to work on my notes and decided it would be a good idea to create a Vegan Staples handout. Below is a list of items I like to have stocked in my kitchen. Please feel free to add your favorites in the comments box.

vegenaise

non-dairy milk: my favorite is almond milk, other options include; soy (a bit creamier), rice (closest consistency to dairy milk, but least nutrients), hemp (often difficult to find and more expensive, but lots of nutrients)

tofu: I usually use the firm blocks for cooking and occasionally the silken (soft) for lasagna or baking

tempeh: a nice alternative to tofu, a bit hardier and can be kept in the freezer

nutritional yeast: we use it mostly for dragon bowl sauce & tofu scram, it is a great source of B12

earth balance

miso: great for sauces/dressings (so many different kinds!)

veggies: onions, carrots, peppers, zucchinis, sweet potato, broccoli, spinach, kale, mushrooms, etc...

fruit: apples, bananas, tangerines, in-season fruit, etc...

veganaise: for sandwiches and dressings

chia seeds: rich in omega-3 fatty acids, I sprinkle it over salads, can be mixed with water as an egg replacement in baked goods

chia seeds

flax seeds: contain high levels of fiber and omega-3 fatty acids, sprinkle over salads, cereal, and use in baked goods

vegan chocolate chips: keep these on hand for baking

kamut flour: spelt flour is another good option, but a bit heavier (both have much more nutritional value than white flour) we use kamut in our pizza dough

tofu or veggie dogs: great for a quick dinner

field roast sausages: lots of tasty flavours, including soy-free

soba noodles: my favorite is kamut

brown rice noodles: great alternative to white pasta

nutritional yeast

whole grain bread: bread and hummus is definitely a staple in our house

hummus: our staple sandwich spread

ginger fake chicken: my husband likes to fry some up as a side dish, it always tastes to 'real' for me

maple syrup: sweetener for baking

mesa sunrise cereal: my 2 year old and I eat this almost every morning with almond milk

earth balance: butter alternative
quinoa: good source of amino acids, calcium and iron
nuts: great snack and/or salad topping, plus a good source of protein
chick peas: for salads, chanas & making hummus
lentils: high in protein, good for dhals, etc.
brown rice: much healthier than white rice