Natural Foods:
The article on the Natural Diet of Man identifies at a high level the healthy foods that should be included in a vegetarian diet. These include abundant fruits, vegetables, whole grains and in moderation legumes, nuts/seeds and optionally low-fat dairy and eggs. Below is an expanded list of these food groups for the purpose of inspiring some ideas. These are the ingredients that can be used to compose some interesting meals and snacks. A vegetarian diet need not feel restrictive; there is a lot of variety available. Experiment! Next time you're at the market, buy a new fruit or vegetable you haven't had before and try it out. All the best.
Fruits:
| Acid: | Cranberry, Grapefruit, Kiwifruit, Kumquat, Lemon, Lime, Orange (Navel, Valencia, Mandarin, Blood), Pineapple, Pomegranate, Strawberry, Tangelo, Tangerine |
| Sub-Acid: | Apple, Apricot, Blackberry, Blueberry, Boysenberry, Cherimoya, Cherry, Fig, Grapes, Guava, Loquat, Lychee, Mango, Nectarine, Papaya, Peach, Pear, Plum, Raspberry |
| Sweet: | Banana, Date, Dried Fig (Calimyrna, Mission) Persimmon, Prune, Raisin, Other dried fruits |
| Melon: | Cantaloupe, Casaba, Crenshaw, Honey Dew, Watermelon |
| Fatty: | Avocado, Olive |
Vegetables:
| Stems & Fruits: | Alfalfa Sprouts, Asparagus, Bean sprouts, Bell pepper (green, red, yellow), Broccoli, Cauliflower, Celery, Chili Pepper, Chives, Cucumber, Corn, Eggplant, Green beans, Mushrooms, Okra, Peas, Snow Peas, Tomato, Wax bean (yellow) |
| Green Leaves: | Artichoke, Arugula, Basil, Beet greens, Bok Choy, Brussels Sprouts, Cabbage, Chard, Cilantro, Collards, Endive, Escarole, Green onion, Kale, Leeks, Lettuce (Boston, Red Leaf, Romaine, Salad, Iceburg), Mustard greens, Napa, Parsley, Sorrel, Spinach, Turnip greens, Watercress |
| Squashes: | Acorn, Banana, Butternut, Pumpkin, Yellow/Summer squash, Zucchini |
| Roots: | Beet, Carrot, Fenugreek, Jicama, Onion, Parsnip, Potato, Radish, Rutabaga, Scallion, Shallot, Sweet Potato, Turnip, Yam, Yucca |
Grains:
Amaranth, Barley, Buckwheat, Bulgur, Corn (flour, meal), Kamut, Millet, Oats, Quinoa, Rice, Rye, Sorghum, Spelt, Teff, Wheat (flour, bran, germ)
Legumes:
Adzuki, Anasazi, Black bean, Black-eyed pea, Cannellini, Fava bean, Garbanzo bean, Great Northern bean, Kidney bean, Lentil (brown, red), Lima bean, Mung bean, Navy bean, Pinto bean, Soybeans, Split pea (green, yellow)
Nuts & Seeds:
Almond, Brazil, Cashew, Coconut, Flaxseeds, Filbet/Hazelnut, Macadamia, Peanut (actually a legume), Pecan, Pine, Pistachio, Pumpkin seeds, Sesame seeds, Sunflower seeds, Walnut
Dairy:
Milk, Egg
Spices:
Allspice, Anise, Asafetida, Basil, Bay leaf, Black Pepper, Cayenne pepper, Cardamom, Caraway, Cayenne Pepper, Chili Powder, Cinnamon, Clove, Coriander, Cumin, Dill, Fennel Seed, Fenugreek, Ginger, Garlic, Marjoram, Mustard Seed, Nutmeg, Oregano, Parsley, Paprika, Rosemary, Sage, Tarragon, Thyme, Turmeric, Vanilla Extract
Prepared Foods:
Using prepared ingredients can be real time savers in making various dishes. Select products made from natural ingredients without chemical additives.
| Fruits: | Apple butter, Applesauce, Preserves/fruit spreads, Canned (cranberries, crushed pineapple), Frozen berries, Juices (bottled, boxed, frozen concentrates). Avoid fruit canned in sugar syrup or juices with added sugar. |
| Vegetables: | Frozen (all types), Frozen vegetable mixes, Frozen potato (fries, hash browns, wedges), Frozen sweet potato fries, Packaged salad greens, Packaged sliced mushrooms, Sauces (marinara, pesto, pizza, salsa), Soups (canned, boxed), Tomatoes (canned, sauce, paste), Vegetable broth. Generally avoid canned vegetables. If fresh is not available, frozen is the next best thing. |
| Grains: | Bread Products:
Bagel,
Bread,
Burger Buns,
Chapati,
Diner Rolls,
English Muffin,
Hot Dog Buns,
Nan,
Pita bread,
Tortilla (corn, wheat) Cereals: Corn (flakes, grits, Kix), Oats (Cheerios, granola, oat bran, oatmeal), Rice (Chex, crispies, puffed), Wheat (bran, farina, flakes, germ, shredded), Other cereals Noodles: Egg, Ramen, Rice, Soba, Udon, Vermicelli Pastas: Couscous, Farfalle, Fettuccini, Fusilli, Lasagna, Linguine, Macaroni, Manicotti, Penne, Ramen, Rigatoni, Rotelle, Rotini, Shells, Spaghetti, Tortellini, Ziti Other: Crackers, Flour, Pizza Crust, Popcorn, Rice mixes (like Near East) |
| Legumes | Baked beans, Canned beans, Falafel balls, Hummus, Refried beans, Soy Cheese, Soy Milk, Soy Sauce, Soy Yogurt, Soya Chunks, Tempeh, Tofu, Veggie meats (sliced, dogs, burgers, sausage, strips, etc.) |
| Nuts | Nut butters, Tahini |
| Dairy | Buttermilk, Cream Cheese, Cheese (block, sliced, shredded, grated), Cottage Cheese, Frozen Yogurt, Greek Yogurt, Kefir, Sour Cream, Yogurt |
| Misc.: | Baking:
Baking Powder,
Baking Soda (sodium bicarbonate),
Oil (canola, olive),
Salt,
Vinegar,
Yeast. Do not use baking powder with aluminum (double-acting). Condiments: Ketchup, Mayonnaise, Mustard, Relish Sweetners: Honey, Maple syrup, Molasses, Sugar (white, brown, turbinando) Thickeners: Agar-agar, Arrowroot, Carrageenan, Corn starch, Pectin, Rice flour, Tapioca starch, Wheat flour Other: Salad Dressings, Spice Mixes |
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