Shopping list for vegetarian cooking

1 info

Ingredients

Quantity Ingredient
bananas :
prunes
potatoes
tomatoes
------------------------- : sesame
------------
salsa
tamari or soy sauce
nutritional or
yeast\"
wheat germ
chutney

Directions

:Dried Peas & Beans (Legumes) Nutrient Dense Fruits & Vegetables :----------------------------- ------------------------------------ : black beans : kidney beans cantaloupe :

: navy beans grapefruit :

: lentils oranges :

: garbanzo beans strawberries :

: split peas raisins :

:

: (note: pre-cooked, canned legumes are apricots :

: more expensive but are quicker. Choose broccoli :

: brands without added fat, salt, or brussel sprouts :

: sweeteners cabbage :

:Soy Foods carrots :----------

: miso cauliflower :

: tempeh greens (collard, turnip) :

: tofu green or red peppers :

:

:Eggs spinach :-----

:

:Nuts & Seeds Grains & Grain Products :-------------

seeds whole grain flours : : sunflower seeds (wheat, rye, oat, etc.) :

: tahini (sesame butter) cornmeal :

: peanuts/peanut butter barley :

: almonds bulgur :

: cashews cous-cous :

: (note: Nuts and seeds have a high fat millet :

: content and thus should be consumed in popcorn :

: moderation) rice (brown) :

:Milk Products rolled oats :--------------

: (choose low-fat products when possible) pita bread :

: milk tortillas :

: yogurt bagels :

: cottage cheese whole grain breads & :

: ricotta cheese whole grain pastas :

: kefir muffins :

: "hard" cheeses, in moderation Condiments :

:

"brewer's :

:

:

:

:

:Herbs & Spices

:---------------

: garlic, fresh ginger root, cayenne, cumin, hot chili oil : curry powder, basil, oregano, mexican seasoning,oyster or fish sauce : chili powder, etc.

:

:

:--------------------------------------------------------------------- :

: University of Illinois Board of Trustees copyright :

Submitted By DIANE LAZARUS On 05-26-95

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