you prefer unsweetened) • Peanut or Almond Butter • Sunflower & Sesame Seeds • Walnuts
Nuts and Seeds
• Balsamic Vinegar • Ketchup (no salt and
low sugar) • Maple Syrup in
moderation (get the good stuff)
• Mustard (many varieties)
• Nutritional Yeast
Miscellaneous
Shopping and Reading Labels
This is for informational purposes only. FAT: should be kept to no more than 20% of total calories. SODIUM: A 1:1 ratio is a good standard. Example: if total calories are 100, then sodium mg per serving shouldn’t be more than 100-120. SUGAR: should not be one of the first 3 ingredients in the listing. OIL: should not be included in the ingredients. Source: Engine 2 Diet Avoid packaged foods with unfamiliar ingredients or more than 5 ingredients. Sugar is disguised under 57 different names! You’re much better off eating whole, real fruits and vegetables with their own natural sugars.
Resources and Recipe Sites
• EDIBLE MUSINGS • ENGINE 2 DIET • FAT FREE VEGAN • DR. JOEL FUHRMAN • DR. JOHN McDOUGALL • STRAIGHT UP FOOD
What About Tofu, Tempeh and GF Items?
If you are gluten intolerant or would like to keep gluten & wheat products out of your diet, look for GF products, but make sure you read all labels carefully for other hidden no-no’s like dairy, sugar, salt, and oil. I encourage you to experiment with tofu, tempeh and seitan. It’s all very versatile!
seasonings • Lemons and Limes! • Parsley, tarragon,
rosemary, dill, etc. • Vinegars
How do I cook without oil?
I know it’s a daunting thought! But, it gets so much easier after the first couple of times. You’ll also begin to taste your food! In place of oil, use water, vinegar, wine or vegetable broth in your non-stick pan. Certain vegetables, like onions and mushrooms release their own natural juices as you cook them.
Let’s Work Together! Call or email me to set up a kitchen consultation, grocery shopping adventure, or cooking class. [email protected]
