Barefoot in the Kitchen

Healthy Recipes




General Guidelines

Foods to Explore

Foods to Avoid

For Those Trying to Identify Food Allergies or Intolerance’s

Create a Meal Plan

Tips for a Green Kitchen

The Recipes

Table of Vegetarian Sources of Protein



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Why Change the way we eat?


*To lose fat and look better

*To get healthier

*To feel better

*To gain muscle

*To control your sweet tooth cravings


Changing lifestyle habits is sometimes more difficult than some people imagine.  Our North American dietary habits are especially difficult to change.  Why?  Because fat and grease and carbohydrates and sugar TASTE GREAT.  The reality is that it’s those very same things that make us a very sick culture.  It is an excess of these very foods that is responsible for the epidemics of heart disease, cancer, and osteoporosis.   We need to learn to appreciate foods that are not processed, do not contain animal derived fats and we need to decrease and  balance the excess carbohydrates we consume with healthy forms of protein so that we balance hormonal levels in our bodies.  Balanced hormonal levels will reduce hunger soon after eating a full meal and avoid hypoglycemic incidents that many people experience.


Eating should be a pleasure, it should be a time of sharing and celebration of life.  Too often we see it as an inconvenient necessity and we don’t take care to plan meals or to be sure that our meals are balanced and nutritious.  Changing to a healthier, more balanced diet is often quite a shock for most people, the food is different, the portions are different, the taste is different.  You’ll crave things for about a week and then all that goes away and the new system becomes habit, you integrate it into your life and you learn more about healthy alternatives.  The key when attempting to change dietary habits is to be patient with yourself and if you “cheat” one day, remember that the next day is a new day and you can start fresh then.  Gradually you will “cheat” less and eating whole, live, healthy foods will simply become a natural part of your routine. Accept that this is a life long habit change. The rewards in terms of health, energy and peace of mind in the long term are worth the hard work that you will need to put in in the short term. 


Where We Are Coming From

Modern food processing and presentation leaves out many of essential nutrients, our soils are depleted and our fresh fruits and vegetables are sprayed with poisons.  We eat too much non-nutrients like fried foods, pop, coffee and we consume many forms of animal fat, much more than we need.  This results in the consumption of too little nutritious foods.  We want convenience, fast food, we’re busy and don’t want to think about what we put in our mouths.  No wonder many of the diseases we see today in North America can be traced back to malnutrition and a deficit of many essential nutrients.  Simply supplementing with a multivitamin often results in great improvement for many people.  The standard diet proposed by most dietitians, heart and diabetic specialists is based on the idea that we should get 70% of our daily calories from carbohydrates. The rest of the diet should be 15% from protein and 15% from Fat. Some even get that fat percentage down to 10%.  Each day the average North American consumes:  450 mg of cholesterol, 10-15 mg of fiber and 3500-6500 mg of sodium.  ½ of the total calories in the diet come from simple sugars and the other ½ comes from carbohydrates.







General Guidelines


·  This is a NON-DEPRIVATIONAL eating plan. If you get hungry, eat. Then figure out what you ate

     too much of or too little of at your last meal to cause you to be hungry too soon

·  Fats should be mono-unsaturated whenever possible. Avoid hydrogenated oils such as margarine or vegetable      

    oils.  Use extra virgin olive oil or clarified butter.  Supplement with flax oil ( 3 tbsp) each day (do not heat flax oil)

·       Eat sufficient protein for your body's needs, no more, no less. Exactly how much is determined by your lean     

      body mass and your activity level.  Your health care practitioner can help you to calculate this number.

·         Eat protein with low levels of saturated fat such as fish, chicken, turkey, extra-lean cuts of beef or ham, tofu,     egg whites, and low-fat dairy products.

·       Eat more fish.  At least 3-4 times per week.  Eat deep ocean, cold water fish such as salmon, ocean char, halibut, haddock, cod, sole, pollock, herring, sardines and trout (not an ocean fish but acceptable - try to get wild trout rather than   farmed trout).

·       Eat carbohydrates with a low glycemic index. The list is quite long and includes most fruits and vegetables but excludes pasta, bread, potatoes, and starchy vegetables.  And remember,  with this way of eating you will probably be eating less than half of the carbohydrates that you normally eat, so it is recommended that you avoid breads and pastas and focus on fruit and vegetables.

·       Drink water mostly away from meals.  So as not to dilute digestive enzymes.  Moderate amount of tea or warm water OK with meals.   Be sure to get at least 8 glasses of pure water a day, herbal teas unsweetened juices and coffee substitutes are also options

·         Eat within one hour of waking and have a Zone-favorable snack before a workout and before bedtime.

·       Eat Food in the proper macro Nutrient ratio - The 'Block'

·        NEVER go more than 4 or 5 hours without eating. Don't eat more than 6 blocks of food at any meal.

·       Eat small meals more frequently throughout the day, and avoid heavy meals late in the day to ease digestive function

·       East mostly what is local and in season.  In summer:  local fruits and vegetables eaten raw (as in salads), versus in winter cook local fruits (cooked apples/peaches/pears with cinnamon) and vegetables (such as root ones like potato and carrot, or squash)

·       Wash all produce and grains very well before eating with a mild solution of lemon juice and water.

·       Maximize live, whole fresh, organic, home-cooked foods with variety.

·       Enjoy meal time - a time to be thankful for abundance, a time for resting and sharing

·       Eat slowly and chew well

·       Most of all, be moderate.









Foods to Explore


Good foods are; foods with a low glycemic index, and foods heavy in monounsaturated fats.   Some specific good foods:

Salmon and other fish

     Fresh fruits and  organic vegetables

     Olives and olive oil

     Almonds and other raw nuts

     Sesame seeds, pumpkin seeds, sunflower seeds (all raw)

     Avocado and of course, guacamole

     Dark green leafy vegetables:  collards, swiss chard, kale, watercress, dandelion greens

     Sprouted grains, sprouted beans (mung, alfalfa, fenugreek, buckwheat and wheat), sprouted seeds

     Unsweetened yogurt, kefir, cottage cheese

     Raw honey

     Seasonings:  chives, garlic, parsley, bay, basil, sage, thyme, savory.  Kelp and vegetable seasonings.  Lots of cayenne, ginger, horseradish.

     Soy cheese

     Rice milk or soy milk

     Soy meats, burgers, franks


     Wild rice, quinoa











Foods to Avoid


Foods with a high glycemic index (things that you digest quickly) like fruit juices or rice cakes,  food heavy in polyunsaturated fats or saturated fats, and foods high in arachidonic acid   Some specific foods to avoid or eat in moderation only:


     Fatty cuts of red meat (high in saturated fats)

     Organ meats - liver, kidney, etc. (high in arachidonic acid)

     Egg yolks (high in arachidonic acid)

     Pasta (high glycemic index)

     Juices (high glycemic index)

     Rice, especially rice cakes (high glycemic index)

     Bread (including whole wheat, white, muffins, bagels, cookies, crackers)

     Refined white sugar

     Processed foods

     Fried foods


     Carbonated pop

     Chemical additives, esp MSG and HVP (hydrolyzed vegetable protein)

     Dairy (cheese and commercial milk)

     Sulfured, dried fruit

     Prepared, smoked, fried, salted or processed meats. 

     Cotton seed oil

     Margarine and shortening

     Roasted and salted nuts











For Those Trying to Identify Food Allergies or Intolerance’s



·       Avoid wheat, corn and highly glutinous grains (oats, barley, rye). This includes bread, cereal, pasta, muffins, etc.

·       Avoid dairy.  Milk, cheese, yogurt, ice cream.  Try unsweetened soy milk instead.

·       Avoid the following vegetables:  potatoes, tomatoes.





Create a Meal Plan


We’ll have sample meal plans up in this section soon!








Tips for a Green Kitchen


1.  Replace the salt in your shaker with green spice.  Grind up dried stinging nettles, kelp, dulce for a dash of calcium and other minerals easily in reach for each meal.


2.  Have another shaker within easy reach when preparing meals.  Fill this shaker with various types of seeds to shake into dishes.  Try:  sesame, sunflower, poppy and pumpkin.


3.  Create a rice medley for more variety in your meals by buying several different types of brown rice.  Be sure that each type takes the same amount of time to cook.  Some good types to try:  purple rice, short grain rice, black rice.


4.     When you buy tofu, be sure that the processing ingredient has been some kind of calcium, this way it is a very good source of calcium.


5.     Try keeping on hand a good quality dressing (tahini, pesto etc) to add to the vegetables.


6.     Keep ground flax seed in your freezer to add to recipes at every opportunity.


7.  Try making up huge batches of vegetable broth and freezing it in icecube trays and then popping the cubes into freezer bags for easy use in rice, soups







The Recipies



                Apple-Pear Compote

                Grain Free Musceli

                Anything Goes Granola

                Pumpkin Pie without the crust

                Lisa’s Famous Multigrain Porridge

                Other suggestions


Mid-Day Meal

                Lentil Soup

                Tomato Spice Soup

                Orange Glory Soup

                Lori’s Vegetable Broth

                Vegetarian Vegetable Soup

                Jennie’s Nappa Soup with Ginger and Fried Tofu Balls

                Lentil Wild Rice Salad

                Beet Salad with Vinaigrette

                Kohlrabi Slaw

                Quinoa Tabbouli

                Curried Rice Salad

                Other Suggestions for Mid-Day Meals


                Green, Leafy and Garlicky

                Root Vegetable Marinade

                Mom’s Vegetarian Lasagna Noodles

                Mung Bean Dahl

                Pad Thai Noodles

                Kerry’s Tofu Fingers

                Marinated Tofu

                Winter Vegetable and Black Bean Curry

                Lisa’s Chick Pea Quickie

                Doran Classic Vegetarian Chili

                Vegetable Moussaka

                Vegetarian Shepherds Pie

                Zuni Succotash

                Tofu Swiss Steak

                Poached Salmon with Asparagus

                Boni’s Curried Red Pepper Chicken

                Mu Shu Pork

                Curry Scented Pancakes

                Cheesy Sauce

                Red Lentil Dahl

Snacks and Treats


                The Queen of Hummus

                Pressed Yogurt

                Madonna House Yogurt

                Brithday Cake

                Yummy Raisin Cookies

                Rainbow Cookies

                More Suggestions for Healthy Snacks


                Nana Murray’s Prize Dill Pickles







Apple Pear Compote

6 sliced apples and 3 sliced pears

1 tsp cinnamon

1 tsp cloves

1 tsp nutmeg

raw sunflower seeds or pumpkin seeds

1 tbsp ground flax seed (buy whole flax seeds, grind a fairly large amount in the blender, put in a jar and keep in the freezer for easy use)

1 tbsp nut butter (almond, sesame, sunflower or pumpkin)


In a small saucepan add an inch of water (1/2 cup) to the fruit, cinnamon and seeds.  Simmer for about 10 min.  Then stir in nut butter and top with ground flax seed and Unsweetened soy milk


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Grain-free Museli


Sliced fruit (peach, plum, etc)

raw sunflower seeds and pumpkin seeds

Cinnamon and nutmeg

Ground flaxseed

Shredded coconut (unsweetened)

Cooked wild rice

Organic raisens

Unsweetened soymilk

Maple syrup


Mix all ingredients and enjoy.


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Anything Goes Granola


2 ½ cups rolled oats

½ cup wheat germ

½ cup wheat bran

½ cup shredded unsweetened coconut

½ cup raisins

½ cup honey

¼ cup crushed almonds or cashews

¼ cup oil

2 tbsp sunflower seeds

2 tbsp sesame seeds

½ tbsp cinnamon


other possible additions:  dried apples and/or dried cranberries (max ½ cup combined), flax seeds (1-2 tbsp), raw pumpkin seeds (crushed 1-2 tbsp), hemp seed nuts (1-2 tbps)


Blend ingredients together and bake in a lightly oiled casserole dish for 15 mins or so, turning every few minutes.  Remove from oven and allow to cool.



Heat of hemp seeds should not exceed 325 F – I mix them in just as I pull the granola out of the oven

Maple syrup can replace honey.  But you’ll be missing out on the crunchy clusters.



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Pumpkin Pie Without the Crust


1 cup Cooked pumpkin (not canned), you could also use squash or sweet potato

¼ cup Soymilk

1 tbsp Honey

2 Eggs

1 tsp Vanilla

1 tsp Nutmeg


Combine all ingredients to make a custard and bake in a pan at 350°c until gelled.  Spoon out and serve with raw pumpkin seeds, ground flaxseed, soymilk, almonds etc


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Lisa’s Famous Multigrain Porridge


2 Tbsp Kasha

2 Tbsp Quinoa

4 Tbsp Millet

4 Tbsp Oatmeal  (optional, contains gluten)


Grind all grains to a fine powder in a clean coffee grinder.  Add water and cook over low heat until thick and soft, adding more water as needed.  You may serve this with rice or soy milk, maple syrup or honey and raisins or fresh fruit.  It’s a great place to hide children’s liquid vitamins, vitamin C powder and flax oil.  Serves 2 for breakfast.



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Other suggestions for Breakfast

1.     2 egg whites poached in water, 1 piece of toast with almond butter, ¼ cup of cottage cheese.

2.     Whole Eggs:  whichever way you like.  Try cooking them with vegetables:  omelets, scrambled.


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Lentil Soup


4 cups cold water or vegetable broth

1-1/2 cup rinsed and sorted green lentils

1 bay leaf

1 cup diced carrots

3 diced potatoes

1/2 cup diced celery

2 cloves garlic (crushed)

1 tbsp olive oil or butter

Oregano and savory, salt and pepper to taste.


Place all ingredients in a pot and cook for 40 minutes – 3 hrs.



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Tomato Spice Soup


2 medium onions, coarsely chopped

2 garlic cloves

1/4 cup  vegetable oil

4 lb. rips tomatoes, coarsely chopped (about 10)

6 cups vegetable stock

4 tbsp canned tomato paste

1-1/2 tsp salt

1/2 tsp white pepper

2 tbsp fresh sweet basil

1 grated potato


Measure all ingredients into large soup pot.  Bring to boil.  Cover and simmer slowly for 15 minutes, stirring often.  Cool a bit and run through blender.  Strain to remove seed if desired.  Check for seasoning.


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Orange Glory


1 pound of carrots, peeled and sliced

1 bay leaf

3 cups of vegetable stock

3 medium onions, peeled and halved

1 large apple, peeled, cored and sliced

Vegetable oil

salt and black pepper to taste

Lemon juice to taste


Place the carrots, bay leaf, chicken stock in a large saucepan.  Bring to a boil.  Reduce the heat, cover and simmer until the carrots are nearly tender (approximately 15-20 minutes.)


While the carrots are simmering, sauté the onion and apple in the oil.  Yes, you actually put the onion and apple in the same pan at the same time.  Sauté the onion and apple until they’re both soft and golden brown. When the carrots are finished simmering, add the onion and apple.  Simmer the soup until all of the vegetables are very soft. Remove from heat and puree the soup in a blender or with a hand blender.  Add a little lemon juice and serve immediately.



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Lori’s Vegetable Broth


Use any vegetables that you have handy.  Try:  Carrots, potato, leeks, onion, garlic.  Don’t use strong tasting vegetables like cabbage.


Put all vegetables in a large pot with some olive oil and a little water - let it sweat it out for an hour or so in a covered pot - be sure that there is always sufficient oil and water.  Add fresh herbs.


Now fill up the pot with water and keep broth simmering until it boils down.  Add more water and repeat until you are satisfied with the taste.  Strain and freeze until needed.



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Vegetarian Vegetable Soup


In a big pot combine 2-3 Tbsp olive oil, a head of garlic chopped (not too fine), 2-3 leeks sliced (white and tender green), 2-3 shallots chopped and 1 onion chopped.  Sauté until tender and add a little salt. 


Add mushrooms, 2-3 carrots, several potatoes cut up, 1/2 oz of rutabaga or 1-2 parsnips, broccoli stems peeled are optional.  Sauté a bit and add about 1/2 can tomatoes (cut up with juice).  Cry white wine is optional.


Now add vegetable broth along with 1 Tbsp crushed sun dried tomatoes, 1-2 Tbsp salsa, 1 heaping Tbsp pesto.  Simmer with cover off for 2-3 hours.  Add more water as needed.


Now add chick peas or other beans or heads of broccoli.  Simmer some more.  Serve hot.  Will keep in fridge and can be canned, but does not freeze well.



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Jennie’s Nappa Soup with Ginger and Fried Tofu Balls



1.     Rinse and chop up Nappa vegetable

2.     Chop up ginger into slices (about 2 ½ tbsp)

3.     Soak vermicelli noodles in cold water to soften

4.     1 bag fried soy/tofu balls halved (found in chinese grocery stores)

5.     Slice up spring onions (about 2 ½ tbsp)



1.     In a large soup pot gently saute ginger, salt or soy sauce and spring onions in oil of choice until the aroma is released

2.     Fill up with desired abound of water (about 2L)

3.     After soup is brought to a boil, throw nappa in.  Bring heat down to medium and gently bring to a bol again.

4.     Finally add tofu balls and vermicelli and seasonings of choice.  Simmer for several minutes and serve hot.



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Lentil Wild Rice Salad


1 cup wild rice

1 cup green lentils

2 cups corn niblets

2 sweet red peppers, roasted, peeled and diced

1 Jalapeno chile, finely chopped

½ cup finely chopped fresh cilantro or parsley

¼ cup finely chopped fresh chives or green onions

3 oz  chevre (goat cheese) or feta, broken up

2 tbsp pine nuts, toasted



3 tbsp red wine vinegar

1 clove garlic, minced

1-1/2 tsp salt

½ tsp pepper

¼ cup olive oil


1.        Add rice to large pot of boiling water.  Cook until tender, about 40-45 minutes.  Drain well.  Cool.

2.        Rinse lentils and add to large pot of boiling water.  Cook until tender, about 20-25 minutes.  Drain well.  Cool.

3.        Combine rice, lentils, corn, red peppers, jalapeno, cilantro, chives, chevre and pine nuts.

4.        For the dressing, combine vinegar, garlic, salt and pepper.  Whisk in oil.  Taste and adjust seasonings if necessary.  Toss dressing gently with salad ingredients.



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Beet Salad with Vinaigrette


Dressing:               1 egg

                                1 cup olive oil

                                1/4 cup flax oil

                                2 tsp Dijon mustard

                                2 tbsp white wine vinegar

                                1 tbsp balsamic vinegar

                                1 tbsp minced fresh basil

                                Pinch salt and pepper


Salad:     Romaine lettuce

                2 cups finely shredded raw beets

                2 cups finely shredded carrots

                2 tomatoes, cut into wedges

                1 small cucumber, peeled and            sliced.

                1 cup of alfalfa sprouts

                handful of roasted pumpkin seeds


Beat egg in food processor or blender until foamy.  With machine running add oil in a thin  stream.  Gently mix in remaining dressing ingredients.


Divide lettuce among 4 salad plates.  Make a small mound each of beets and carrots on each plate.  Arrange tomatoes and cucumbers beside the mounds.  Add 1 or 2 small clumps of alfalfa sprouts per plate.  Scatter pumpkin seeds over top and drizzle with dressing.



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Kohlrabi Slaw


2 purple or green Kohlrabi

½ small jicama (mango and apple work well too), peeled and cut into thin strips

½ tsp salt

Pinch of freshly ground pepper

1/3 cup plain yogurt

2-3 dill sprigs, leaves chopped


1.  Trim the stems, leaves, and knobs from the Kohlrabi, but do not peel them unless bruised.  Cut Kohlrabi in half.  Using a sharp knife, slice into very thin half moons.  Grating is also satisfactory.  This is terrific topped with a handful of raw pumpkin seeds.




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1/2 cup quinoa

2 cups water

1 cup finely chopped tomato

1/3 cup finely parsley

1 tbsp finely chopped mint  (fresh only)

1/4 cup finely chopped onion

2 tbsp olive oil

2 tbsp fresh lemon juice

pinch pepper

1 tsp salt


Boil the quinoa until soft, drain and cool.  Add rest of ingredients to quinoa in a bowl and mix.  Serve as a side salad.



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Curried Rice Salad


1 1/2 cups frozen or fresh mixed vegetables

1 cup chopped celery

1/2 cup chopped green onion

1 chopped red pepper

3/4 cup almonds toasted

1/2 cup raisinsh


3/4 cup olive oil

2 tbsp vinegar

2 tbsp soy sauce

1 tbsp curry powder

1/2 tsp salt

1/2 tsp sugar

1/2 tsp celery salt

3 cups cooked brown rice


Combine first set of ingredients & toss in with the rice.


Combine second set of ingredients, pour over mixture, and toss.


Chill overnight.


Great for a summer picnic or pot-luck.  Delicious warmed-up with chopped cooked chicken pieces.


Submitted by:  Andrea McGilvray


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Other suggestions for Mid-day Meal

1.     Any of these served with a tuna salad (tuna mixed with mayonnaise or tofu mayonnaise, green onions)

2.     Any of these served with egg salad

3.     Leftovers from last nights supper


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·       In short, vegetables, meat (fish, or organic poultry) or tofu.

·       Lentils cook very quickly and are easily spiced with curry or Italian spices.

·       Meat and fish also cook easily.  Most fish poaches in about 10 min.  Steam it with vegetables, herbs, garlic etc.  Bake meat or chicken in the same pot with vegetables. 

·       Use squash or cauliflower instead of starches like rice or potatoes.

·       Include lots of dark green, leafy things

·       Try including ½ an avocado as a side dish.



Green, Leafy and Garlicky


½ bunch of fresh collard greens

6 cloves of garlic, peeled and minced

1 tbsp olive oil

½ cup sesame seeds


Place all ingredients in a skillet over medium heat and stir often until collards are soft and bright green.  Serve hot.


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Root Vegetable Marinade


2 Yams

1 onion

3 potatoes

1 pepper squash

1/2 turnip

1 parsnip

3 carrots





Chop all vegetables and place in glass pan with the water and herbs.  Marinate in the fridge for 8 hours.  Cook in a 350 degree oven for 1 hour and serve hot sprinkled with a handful of sesame seeds.  Marinated tofu is very good added to this recipe after the vegetables have been cooked.


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Mom’s Vegetarian Lasagna noodles


Tip: tastes best when prepared the day before and refrigerated over night.

Also, do not server directly from the oven.  Allow to sit for 10-15 min. so

the juice can go back up into the noodles before serving.


1/2 clove of garlic(I use my homemade pesto)

2 tbsp dried parsley flakes

1/2 tsp. salt

1/2 tsp. dried oregeno

1/2 tsp. sweet basil(If you use pesto you already have the basil)

1 6oz tomato paste

1 15oz tomato sauce  or can of tomatoes

1/4 cup of water

1 16 oz container of ricotta or cottage cheese


1 lb. mozzarella

1/2 cup parmesan





-cook noodles

-make sauce(I don't really use these quantities, it would make a very little

sauce, but it gives you an idea of what kinds of quantities you need),

simmer for 15 min.

-wash spinach and clean away stocks etc, was and cut broccoli

-combine cottage cheese, 1 tbsp. parsley, salt and pepper and 1/4 of the



-layer in pan, first sauce, then noodles,  cottage cheese mixture, spinach,

mozarella, then start again.  finish with sauce, dot a piece of brocolli on

each serving, and add the last of the mozarella, sprinkle with parmesan.



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Mung Bean Dahl


1 cup whole mung beans, sorted, washed and soaked overnight

5 cups water


Spice Mixture

2         tsp garlic, minced

½ tsp salt (optional)

2 tsp ground corriander

1 tsp ground cumin

1/8 tsp ground turmeric

½ tsp garam masala

¼ tsp red chili powder (optional)

1 cup tomatoes, fresh or canned without salt, finely chopped

2 tablespoons tomatoe paste without salt


1 tablespoon canola oil

1 cup onions, finely diced

2 tbsp lemon juice

¼ cup cilantro, finely chopped


1.        Drain, rinse and drain mung beans

2.        In a large saucepan, boil drained mung beans in water for 10 minutes, skimming off any froth that forms.   Lower heat slightly, cover and cook for 30 minutes, or until mung beans are tender.

3.        In a bowl, assemble the spice mixture ingredients.

4.        In another saucepan, heat oil and sauté onions until soft.

5.        Add the spice mixture from the bowl and cook for 5 minutes, stirring frequently.  If the mixture becomes too dry, add a little water.

6.        Add cooked mung beans, along with the liquid.  Mix well.  Bring to boil, immediately lower heat and simmer for about 10 to 15 minutes.  If curry becomes too dry add a little water.

7.        Add lemon juice and mix.  Garnish with cilantro and serve with plain basmati rice – makes a filling, tasty meal!  Can also be accompanied with yogourt and vegetables and pickles.



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Pad Thai Noodles


Impress your friends with this from scratch dish that is easy, quick and wonderful tasting!


¼ lb dried ¼ inch wide rice noodles

2-3 Tbsp peanut oil for stir-frying

3-4 cloves garlic, finely chopped

2 shallots, thinly sliced (or substitute with half a small onion

¼ lb fresh small shrimps, shelled and butterflied, or use a combination of half shrimp and half pork meat, cut into thin matchstick strips

½ cup firm pressed tofu, cut into strips about 1 to 1 ½  inches long, ½ inch wide and ¼ inch thick

2-3 Tbsp small dried shrimps

2-3 Tbsp sweetened-salted radish, chopped

1-2 tsp dried red hot pepper flakes, to taste

2 eggs

2 Tbsp fish sauce (nam bplah), to taste

2-3 Tbsp granulated sugar, to taste

1 Tbsp white vinegar

¼ cup chopped unsalted roasted peanuts

1 cup fresh bean spreouts

½ cup garlic chives, cut in 1 ½ inch long segments


Soak the dried rice noodles in tap water for about 40 minutes to 1 hour, or until the noodles are limp but still firm.  While the noodles are soaking, prepare the rest of the ingredients for  the stir-fry.


To prepare the raw shrimp, butterfly by cutting down the length of the shrimp.  Sprinkle with salt and soak in water for 10 minutes.  Rinse well to remove salt.


When ready to make your pad thai, drain the soaked noodles and heat a wok over high heat until it begins to smoke.  Add the oil and swirl to coat the wok surface.  Allow the oil to heat up.  When hot, toss in the chopped garlic and sliced shallots (or onion) and sauté 10-15 seconds.  Add the pork (if using), stir, cook a few seconds, then add the tofu.  Sauté another 10-15 seconds and follow with the shrimps.  Stir.  Then add the dried shrimps, chopped sweetened-salted radish and hot pepper flakes.  Stir and mix well.


Toss in the noodles and stir-fry with the ingredients already in the wok.  After on to two minutes, or when the noodles begin to change texture and soften, push the mass up along the side of the wok, add a teaspoon of oil to the cleared area and allow to heat up a few seconds.  Crack the eggs into the oiled area, using the edge of the spatula to break the yolks.  Allow the eggs to set, turning them over as needed until they are cooked.  Avoid scrambling.  When the eggs are set, cut with the spatula into small chunks and toss in with the noodles.


Sprinkle fish sauce and sugar over the noodles.  Mix well, then add the vinegar and continue to stir-fry.  If the noodles feel dry and still too firm to your liking, sprinkle a tablespoon or two of water over them.  Add the chopped roasted peanuts, stir, then toss in the bean sprouts and chives.  Stir well and cook until the vegetables are partially wilted.  Taste and adjust flavors to the desired salty-sweet combination.


Transfer noodles onto a serving platter, or dish onto individual dinner plates.  Serve with raw bean sprouts, lime wedges, extra chopped peanuts, cilantro and green onions.  Before eating, squeeze lime juice over each serving.  Serve while still warm



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Kerry’s Tofu Fingers


½-3/4 cup RED STAR nutritional Yeast (Vegetarian support formula)

1 pkg firm or extra firm tofu cut up into ½-1 inch square peices or ½ inch thick slices

3 Tbsp tamari

1 Tbsp water

2 tsp basil (or your favourite spice)


1.  Combine the tamari and water in one container.

2.  Combine the nutritional Yeast and the basil in another container.

3.  Lightly grease a cookie sheet with olive oil

4.  Place a handful of the tofu in the tamari container, cover and shake.

5.  Remove the tofu with a spoon, draining carefully and place in the nutritional Yeast container.  Shake.

6.  Remove and place on cookie sheet

7.  Repeat all steps until all tofu is coated

8.  Cook in a 350 degree oven for 20 minutes.


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Marinated Tofu


1 cup dry white wine

1 block of tofu cut into small chunks

½ cup Tamari (wheat free)

5 cloves of garlic, minced


Place all ingredients into a container with a lid, shake.  Marinate in fridge for 5 hours


Place all ingredients into a frying pan and heat over medium heat until the tofu soaks up all of the liquid and there is no more liquid left.  Now stir constantly until tofu is a little crispy on the outside.  1 tsp of Sesame oil can be used for this step.  Great added to recipes for an extra protein boost.


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Winter Vegetable and Black Bean Curry


2 carrots, peeled, diced and blanched

1 cup diced zucchini

1 cup cauliflower florets

1 sweet red pepper, diced

1 red onion, cut in wedges

1 cup cooked black turtle beans

1 tbsp olive oil

2 tbsp mild curry paste

1 tbsp grated fresh ginger root

2-1/2 cups canned plum tomatoes, chopped, with juice.

2 tbsp tomato paste

1 tbsp chopped fresh basil

1 tsp chopped fresh cilantro

1/2 tsp dried whole oregano

Pinch of hot pepper flakes

1/2 cup dry red wine


1.  In a medium saucepan, sauté onions and garlic in olive oil to soften.

2.  Add tomato paste and cook 5 minutes until slightly thickened.

3.  Add wine and ginger root and cook for 1 min.

4.  Add curry paste and cook for another min.

5.  Add remaining ingredients (except basil and cilantro), stir well, cover and simmer over medium-low heat for 10 mins, stirring occasionally.

6.  Remove from heat, stir in fresh herbs, then cover and let sit for 5 mins.

8.        Serve over steamed brown rice, couscous or quinoa.



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Lisa’s Chickpea Quickie


6 cloves garlic

1 can chick peas

2 green onions

2 stalks celery

1 small tomato or 2 tbsp salsa

1 handful of kale or collards

1 cup of mushrooms, chopped

2 tbsp ground kelp


Sauté crushed or minced garlic in a mixture of olive oil and water (equal parts) until garlic is light brown and smells nutty.  Add the chick peas and let cook for 7-10 minutes.  Add other ingredients, turn pan on to low, cover and simmer for 15-20 minutes.


Serve over rice medley.


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Doran Classic Vegetarian Chili


1 pkg. tofu, cubed

2 cans tomatoes

1 can kidney beans

1 onion, chopped

1-1/2 cups frozen corn

2 stalks celery


Louisiana Hot  Sauce

Chili powder

1-1/2 cups chopped mushrooms

1 green pepper, chopped


Combine all ingredients.  Cook for 4 hours on low heat. Left overs good for a couple of days.  Cans very well.



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Vegetable Moussaka


6-8 potatoes peeled and boiled (keep water)

1/4 cup rice milk

1 medium eggplant - cut in rounds

3 carrots finely chopped

2 celery stalks, finely chopped

2 onions finely chopped

2 broccoli stalks, finely chopped

1 sweet potato finely chopped

1/2 pepper squash finely chopped

2 cups mushrooms

6 cloves garlic, minced

2 tsp dried basil

2 cups collards, finely chopped


1.  Whip potatoes in food processor with a little of the boiling  water and some rice milk.

2.  Place eggplant in a colander, salt and let sit for 1/2 an hour.  Rinse in cold water.

3.  Arrange eggplant to line the bottom of a baking pan.  Add all other chopped ingredients and spices. 

4.  Top with chipped potatoes.

5.     Bake at 350 c for 30 minutes.


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Shepherd’s Pie


2 cups cooked green lentils

1 small onion, diced

water for steaming

1/2 cup mushrooms, chopped

1/2 cup grated carrots

1 cup chopped collards or kale

1 teaspoon garlic powder

Pinch of dried oregano

1/2 teaspoon sea salt

pinch of cayenne pepper

3 large potatoes, cooked, not peeled

3/4 cup soy or rice milk slightly heated

1/2 teaspoon olive oil


1.  Preheat the oven to 400 degrees.  In a large frying pan, add 2 tablespoons of water and sauté onions.  When transparent, add mushrooms and carrots.

2.  Sauté vegetables over medium heat, until fairly soft, adding more water when needed.  Add sage, garlic, oregano and cayenne pepper.

3.  Meanwhile, blend lentils in a food processor to form a paste-like texture.  Add this to vegetables.  Mix and cook a few minutes further.  Put the mixture in a lightly oiled casserole dish.

5.        In a separate bowl, mash potatoes and add the soy milk, olive oil and salt.  Beat with a food processor until fluffy.  Spread mashed potatoes over lentil mixture and bake for 30 minutes.  Place the pie under the broiler to brown the top.



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Zuni Succotash


6 ears fresh corn  (can also use frozen)

1/4 cup vegetable or olive oil

1 cup finely diced onion

2 cups of cooked beans, such as red kidney, pinto, adzuki or cranberry

2 Poblano chilies, roasted, peeled and finely chopped (can also use hot pepper sauce)

1 medium zucchini, finely diced

1 cup water

1 cup finely chopped collards

1 tsp paprika

1 tbsp green spice


1.  Cut corn kernels off cobs.  Heat oil; sauté onion over low heat until translucent. 

2.  Add corn.  Cook 5 minutes over low heat.

3.  Add beans, chilies and zucchini; stir well.  Add water, cook over low heat 15 minutes; stirring every 3 minutes (corn will caramelize slightly).  Season with pepper.


Adapted:  October 1995 Vegetarian Times


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Tofu Swiss Steak


2 tbsp sesame oil

1-1/2 cups sliced fresh mushrooms

1 cup halved and sliced onions

1 cup diced green bell peppers

2 tablespoons minced garlic

1 tbsp chopped basil

1/4 cup dark miso, dissolved in 1/4 cup water.

1 large can tomatoes

1 small can tomato paste

1/2 cup water

1/2 teaspoon black pepper

4-6 teaspoons tamari

2 packages of firm tofu

2 tbsp sesame oil


1.  Heat 2 tablespoons of oil in a medium saucepan.  Sauté the mushrooms, onions, bell peppers, and garlic with the basil for 5-8 minutes. 

2.  Stir in the dissolved miso.  Then add the tomatoes and the tomato paste, water, pepper and simmer for 5 minutes.

3.  Pour the tamari over the tofu pieces, distributing it evenly.  Heat the remainder of the oil in a skillet.  Sauté the tofu on both sides until golden brown.

4.   Place a little sauce in an 8-inch square baking dish, place the tofu on the sauce, and cover with the remaining sauce.  Cover the dish and bake at 350 degrees for 20-25 minutes (if the tofu is baked too long, the sauce will evaporate and may not look appetizing;  adding more water should solve the problem).


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Poached Salmon with Asparagus


2 leeks, white and light-green parts only

1 cup dry white wine

3 tbsp fresh lemon juice

1 ½ tsp salt

1 tbsp black pepper corns

1 bunch fresh oregano

4   6-oz skinless salmon fillets (can be cooked with skin on)

20 very think asparagus spears

6 dill sprigs for garnish


1.     Trim roots from leeks, leaving bases intact so leeks do not separate into layers when cut.  Halve leeks lengthwise:  wash thoroughly under running water.

2.     Place 2 ½ quarts of water, wine, lemon juice, salt, peppercorns, oregano and leeks in a large shallow saucepan.  Bring to a boil.  Reduce heat to medium low; simmer until very flavorful, about 45 mins.

3.     Meanwhile, slice into one long side of each salmon fillet, about three-quarters of the way through, forming a pocket.

4.     Trim tough bottoms from asparagus, cut each spear in half.  Arrange ten asparagus halves in the pocket of each salmon fillet (parallel to the cut side) in two rows of five, facing tips toward the center.  Press gently to close.  Tie kitchen string around salmon in two places, so pocket says closed while poaching.

5.     Return stock to a boil.  Reduce heat so stock is at a bare simmer.  Add salmon and poach, adjusting heat to maintain a bare simmer, for 8-10 minutes.  Transfer salmon from stockpot to a glass or ceramic baking dish.  Allow liquid to cool for 5 minutes, then pour over salmon; let stand until cool, about 1 hr.  Remove salmon from liquid; let stand to come to room temperature, about 45 minutes.  Untie salmon (skinning can be done at this point) and slice each fillet widthwise into 1-inch pieces, garnish with dill sprigs.



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Boni’s Curried Red Pepper Chicken


2 tsp       (10 mL) vegetable oil (divided)

1 1/4 lbs boneless, skinless chicken breasts cut very thinly into strips

2 carrots, sliced very thin or in strips (1 cup)

2  red peppers, julienned (2 cups)

1 tsp       Thai curry paste

1 cup      chicken broth

1              garlic clove, minced (or more to taste)

1/4 tsp    black pepper

1/3 cup   cold water

4 tsp       cornstarch


1. Heat 1 tsp of oil, stir fry chicken for about 5 minutes or until lightly browned but not cooked throughout. Remove from pan


2. Add remaining tsp to pan. Add carrots and peppers. Stir fry for about 3 minutes. Add curry paste and cook, stirring often until evenly coated,

about 2 minutes. Add broth, garlic and pepper. Return chicken to pan.  Bring to boil then reduce and simmer, ocvered until chicken is tender (5

to 8 minutes). In a small bowl, blend water with cornstarch and add to pan  stirring constantly until thickened.


TIP: for creamy texture, add 1/2 cup low fat sour cream before serving.



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Mu -Shu Pork


8 oz trimmed pork cut into thin strips

¼ cup tamari (wheat free)

2 tbsp dry white wine

1 tbsp dark sesame oil

Salt and freshly ground pepper to taste

2 tbsp walnut or olive oil

¼ cup thin slivers of ginger

8 scallions, white and light-green parts only, cut into 2-inch lengths and slivered

1 small savoy cabbage

2 carrots, peeled and cut into long, thin pieces

10 shittake mushroom caps, sliced 1/8 inch thick


1.     Place pork, soy sauce, wine, sesame oil, and salt and pepper in a small bowl; toss and set aside.

2.     Heat oil in a large wok over high heat.  Add ginger, scallions, cabbage, carrots and mushroom;  cook, stirring and tossing constantly, until vegetables are wilted, about 5 minutes.  Turn heat to low and cover.

3.     Place pork and marinade in a large skillet and heat on medium heat until pork is cooked thoroughly.  Add to vegetable mixture, cover and let simmer for 10 minutes to soak in all of the flavors.  This is best served wrapped in curry-scented pancakes.


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Curry Scented Pancakes


1 ¼ tsp curry powder or sauce

1 ½ cups soy flour

½ tsp salt

12 tsp of dark sesame oil.


1.     Combine curry powder and ½ cup plus 2 tablespoons boiling water; set aside.

2.     In a food processor, combine flour and salt.  Turn processor on; slowly add curry-powder-water mixture.  Process until dough comes together and is smooth and not tacky when pinched, about 30 seconds.  Loosely cover with plastic wrap; let stand for 15 minutes.

3.     Form dough into a 17-inch long log and cut into 12 equal pieces; cover with plastic wrap so dough is not exposed to air.  Place 1 piece of dough cut side down on a work surface, flatten slightly and roll disks into a 6 ½ inch diameter circle less than 1/8 inch thick.  Brush top of circle with 1 tsp sesame oil.

4.     Heat a nonstick skillet over medium heat.  Add the pancake and cook until light-golden speckles appear on the surface, 2 to 3 minutes per side.  Remove from pan and cover with waxed paper.  Repeat entire process with remaining dough.


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Cheesy Sauce



My good friend Kerry is the best vegan cook I know and each time we go to visit her she shares with us her newest recipie invention. On a recent visit she shared this wonderful recipie for a cheese sauce with us.  Kerry served this tasty and filling cheesy sauce over kamut spiral pasta and steamed collards and broccoli.  The kids LOVED it! (and I have to admit that I had a second helping)


3 cups water

2 tbsp tamari

1 clove garlic, minced

¼ cup oats

½ cup nutritional yeast

4 tbsp tahini

4 tbsp arrowroot flour or cornstarch

1 tsp dried basil

Pinch tumeric

Juice from ½ a lemon


Combine ingredients in blender and blend until very smooth.


Pour into saucepan over medium heat.  Stir frequently (do this, I found out the hard way that this is an essential part of the recipie) until thickened.


Serve hot over pasta, steamed collards and steamed broccoli or use as a replacement for cheese sauce in other recipies.


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Red Lentil Dhal


This Dhal is sweet rather than spicy and a big hit with my kids at dinner.  Serve with Jasmine rice boiled with a handful of raisins and a cinnamon stick or two (remove the cinnamon sticks before serving)


1 cup red lentils

1 large onion, chopped

1 tbsp olive oil or ghee

2 cloves garlic, minced

1 tsp ground cumin

1 tsp garam masala

½ tsp ground cardamon

½ tsp ground cinnamon

1 tsp minced fresh garlic

3-3 ½ cups water

1-2 tomatoes, chopped

cinnamon stick

salt to taste

handful of raisins




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1 can chick peas

3 cloves garlic

1 tbsp tahini

1 tsp tamari


Process all ingredients.  Great as dip for vegetables.


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The Queen of Hummous


This recipe can be adapted to your own tastes and loves to be played with.




1 can of chick peas, drained and rinsed.  (May substitute Bean Medley,Kidney Beans or other favourite bean - be adventurous.)

1/3 cup of tahini

3 T. Olive Oil

3 T. Lemon Juice (fresh squeezed is best)

1/4 cup of water

1/4 teaspoon salt

3 cloves of Garlic

1/2 teaspoon Cumin

1 teaspoon of Coriander

dash of Cayenne Pepper

Optional:  Parsley or Chives



In a food processor, put in garlic until finely chopped.  Add Chick Peas and blend.  Add Tahini and blend.  Add Lemon Juice and blend.  Add Olive Oil through the feed tube slowly while blending.  Add water and blend.  Add all the spices and blend.  If you are using the Parsley or Chives (chopped finely), add them now and blend.  If the humus is too thick, you can add a

bit more water and blend.

Serve on fresh bread or crackers.


This humus freezes well.  It can be packed into zip lock freezer bags and patted till flat.  It's great for camping.  It is nice for an after school snack too.


Submitted by: Nicole Dickson, Greenwood Yoga Ltd.


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Pressed Yogurt


2 cups of plain whole or 2% live culture yogurt

1 triple layer square of cheesecloth


Place the yogurt in the center of the cheesecloth square and fold over the cheesecloth to tie at the top, making a little bundle.  Hang the cheesecloth tied side up in the refrigerator for 2-3 days with a bowl underneath.  Drain the excess liquid each day.  Makes an excellent substitute for cream cheese and is lovely on toast with apple butter.



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Madonna House Yogurt


1 cup powdered, non-instant skim milk.  Add a little cold water, make a

paste and beat until all lumps are removed.  Add boiling water until jar is

almost full, stir well with a wooden spoon.  Use the finger test.  Here you

may have to spill a little out and add more cold if necessary.  Always

remember to stir well before testing the temperature.  When required

temperature has been reached, add 2 to 3 teaspoons of yogurt culture (always

using a wooden spoon), just drop in the culture, then give the mixture one

final stir(only once around with the spoon). Incubate in a warm place(towel

inside a cooler) for 5 to 6 hours or less.


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Birthday Cake


In our house birthday cake is birthday cake and it’s the same for each person’s birthday, each year.   Which means when my kids smell this wonderful honey cake baking, they know that it’s a special day.  This adds a wonderful tradition of anticipation to birthday dinners in our house.  I make this cake in a Bunt Cake mould and  serve with berries.  It’s lovely, and sugar free.


1 cup cooking oil

1 cup honey

1 2/3 cup organic yogurt

8 tsp vanilla


3c pastry flour

1 tsp Baking soda

pinch salt


Mix wet ingredients with dry ingredients, beat well and back in a greased pan at 350 degrees for 50 mins.


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Yummy Raisin Cookies


No wheat, no dairy and no sugar!  You won’t believe it and your kids will LOVE these!


¾ cup raisins

2/3 cup water

1 tablespoon of honey or rice syrup

1 tsp cinnamon

¼ tsp nutmeg

2 tblsp vegetable oil

1 egg

1 cup spelt flour

1 tsp baking powder (aluminum free)

¼ tsp salt

2 tbsp blueberries (optional)


Combine raisins, water, honey, spices and oil in saucepan.  Bring to a bail and cook 3 minutes.  Cool.  Stir in egg. Mix flour, baking powder and salt.  Add to fruit mixture and mix well.  Drop by teaspoon onto a lightly oiled baking sheet.  Bake at 350 degrees for 9 to 10 minutes.


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Rainbow Cookies


1 cup spelt flour

1 ¼ tsp cinnamon

1 tsp baking soda

¼ tsp ground nutmet

½ tsp ground cloves

1 tsp ground allspice

½ cup sunflower seeds

1 cup unsweetened applesauce

1 cup quick cooking oats

1 cup raisins

1/3 cup vegetable oil

2 eggs or egg substitute

1 tsp vanilla extract


Preheat oven to 375 F.  Mix all dry ingredients.  Add wet ingredients (dough will be thin).  Let stand 10 mins (to soften oats).  Drop by spoon onto greased cookie sheet.  Bake 10-12 mins.  Makes 2 doz.



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More Suggestions for Healthy Snacks

1.     Fruit (not dried)

2.     Raw  seeds and nuts (avoid peanuts)

3.     carrot/celery sticks and nut butters (try almond, cashew, tahini, pumpkin, sesame)

4.     Non-wheat, non-dairy backed goods.  Substitute pureed fruit for oil/egg.  Substitute carob for chocolate.  Substitute honey, molasses, sucanat for sugar.  For wheat flour, an excellent substitute is:  2/3 rds rice flour with last 1/3 rd made up of 2/3 potato starch and 1/3 tapioca flour.

5.     Mochi (sweet brown rice dessert, Japanese)

6.     Halva (sweet sesame seed dessert, East Indian)

7.     Cottage cheese.

8.     Sprout grains, beans or seeds.

9.     Peeled, frozen bannanas put through your juicer (yummy sorbet!)


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Nana Murray’s Prize Mustard Pickles


2 green peppers

2 red sweet peppers

3 pints(6 cups) silversking onions ( I just cut up regular onions)

2 quarts (8 cups) small firm gherkins(I just sure any cucumbers, I peel, and

remove the fleshy inside part)

2 small heads cauliflower

1 1/2 cups coarse salt

Cold water


1 cup flour

2 1/2 cups sugar

2 tablespoons tumeric

1 tablespoon mustard seed

1 cup water

5 cups   cider vinegar

1/2 cups dry mustard


Remove seeds from peppers and cut in strips; peel onions and prepare

cucumbers.  Break cauliflowers into small flowerets; mix with peppers,

onions, and cucumbers.  Place in scalded crock or other large earthenware

receptacle( I use a clean plastic bucket, or a cooler) and  cover with cold

water; let stand overnight.  Drain thoroughly.  Combine flour, sugar,

tumeric, and mustard seed.  Gradually add 1 cup water, stirring until

smooth.  Stir in vinegar and dry mustard.  Cook until sauce  coats spoon and

mixture thickens, stirring constantly.  Add vegetables; simmer 15 minutes.

Pack hot into sterilized jars, leaving 1/4'' head space.  Adjust caps; seal.

If desired, process jars 10 minutes in boiling water bath to insure against spoilage.


yields-8 to 9 (16 oz jars)



when I double the batch I so not double the salt and I got 16 small jars, the problem with doubling the batch is finding a vessel large enough to cook it in.  I had to use 3 pots twice and it was not a good idea.  you really do

have to stir constanly, if it starts to stick to the bottom of the pot it will burn immediatley(experience!) and then the batch is no good.  I have never found it necessary to process in boiling water.


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Appendix 1 -  Vegetarian Protein Sources


Here are some important vegetarian protein sources. Fruits and most vegetables are excluded because of

their minuscule protein levels relative to the carbohydrates they supply. While the table below can help you to  select and combine protein sources, attention to specific macronutrient values is still important. These values,  listed on ingredient labels and/or other pages of this web site, can vary substantially between different brands.


Entries to the left of the "Zone Balanced" column produce a P/C ratio below 0.60; using them requires the

addition of more concentrated protein sources, such as those in the two right hand columns, to reach the Zone. However, protein sources with high fat levels need to be used sparingly, especially for folks in weight-loss mode.





Much More

 Carb than             Protein

More Carb                      than Protein

Protein and  Carb Relatively Balanced

More Protein                                                     than Carb

Concentrated                                                                      Protein

High Fat


·  cashews                      ·  cashew butter

·  cream cheese                                   ·  pecans                                   ·  pistachios                                   ·  whole milk                                   ·  sour cream                                   ·  yogurt

·  almonds                                              · almond butter                                                   ·  hazel/filbert nuts                                                   ·  macadamia nuts                                                   ·  peanuts                                                   ·  peanut butter                                                   ·  sesame seeds                                                   ·  sunflower butter

·       tahini                                         ·  walnuts

·  cottage cheese                                                                 ·  full-fat cheese                                                                 ·  pine nuts                                                                 ·  pumpkin seeds                                                                 ·  sunflower seeds                                                                 ·  whole eggs

Low to Moderate Fat


·  black beans                   ·  chana dal                      ·  garbanzo beans                      ·  wheat germ

·  low-fat cream                                cheese                                ·  low-fat milk                                ·low-fat sour cream                                   ·low-fat yogurt

·  soy flour                                                   ·  soy beans                                                   ·  soy nuts                                                   ·  soy powder                                                   ·  wheat gluten

·low-fat cheese

·  low-fat cottage cheese                                                                 ·  firm or extra-firm tofu

Relatively Fat Free

·  breads

·  grains

·  oat bran

· pasta

·  cocoa                      ·  lentils                      ·  mung beans                      ·  oats                      ·  peas                      ·  pinto beans

·  fat-free cream                                  ·  cheese                                   ·  fat-free sour cream                                   ·  fat-free yogurt                                   ·  non-fat milk powder                                   ·  skim milk

·  nutritional yeast                                                   ·  seitan                                                   ·  tamari soy sauce                                                   ·  tempeh                                                   ·  tex. veg. protein                                                   ·  wheat bran

·  fat-free cottage cheese                                                                 ·  egg whites                                                                 ·  fat-free cheese                                                                 ·  protein powder                                                                 ·  soy hot dogs                                                                 ·  soy burgers                                                                 ·  soy sausage





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