Best Choices from each Food Group
| Grains | Fruit | Vegetables | Nuts*, Seeds, Other Fats | Protein |
| Brown Rice | Raspberries | Leafy Greens* | Almonds | Legumes |
| Black Rice | Blueberries | Mushrooms | Walnuts | Tofu |
| Buckwheat | Strawberries | Bell peppers | Pumpkin Seeds | Tempeh |
| Barley | Bananas | Sweet Potatoes | Sunflower Seeds | Seitan |
| Millet | Grapefruit | Tomatoes | Natural nut butters | Quinoa |
| Quinoa | Blackberries | Broccoli | Avocado | Lentils |
| Oats | Oranges | Brussels Sprouts | Flax Seeds | Pea Protein Powder |
| Bulgar | Kiwi | Asparagus | Olive Oil | Edamame |
*Leafy greens include: kale, Swiss chard, spinach, mustard greens, etc.
*You should eat raw, unsalted nuts and seeds
Alternative, Protein Sources
· Seitan- seitan is basically wheat gluten, so if you have a gluten allergy like me, stay away from this product. If you don't, it is a great replacement for chicken and can be found in most grocery stores.
· Tofu - tofu is essentially firmed soybean milk, which has been a staple of the Asian diet for centuries and serves as a lighter plant-based protein source. The firmer tofu is wonderful in stir-fries, grilled for sandwiches, and when baking. Softer tofu, like silken tofu, is great for creamy deserts like mousses & puddings, used in smoothies, and in creamy sauces.
· Tempeh- is made from fermented soybeans and a mixture of grains. It is a great topping for pizzas and an addition to stir fries. Since tempeh is such a dense meat replacement, it is highly recommended to braise it for at least an hour ahead of cooking time.
· Legumes - Legumes actually include pinto beans, navy beans, kidney beans, garbanzo beans(chickpeas), lentils, peanuts, black-eyed and split peas. Most legumes make a heavier source of protein and work well with ethnic cuisines, as salad toppers, or in soups.
· Whole Grains - most whole grains have a lot of fiber, b vitamins, and zinc. Quinoa, an ancient grain, has a great deal of protein and is a wonderfully nutritious meat-replacement. 1/4 Cup of quinoa has 159 calories, 5.57g of protein, and over 20% of your daily iron needs. All of these components make any quinoa dish a complete meal with nutrients a vegan needs.
· Powder proteins - pea protein is my favorite of the powdered vegan-friendly proteins and can be used in smoothies, green drinks, and much more.
Vegan Baking
Common Egg Replacements (all equivalent to 1 large egg):
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*Recipes that call for 3 (+) eggs, the eggs are meant to act as leavening, binding tools and utilizing a replacement that can do the same is important.
