Living Vegetarian For Dummies

Black cohosh
Echinacea
Feverfew
Gingko
Kava
Red clover
Saint-John’s-wort
Valerian

http://nccam.nih.gov/health/herbsataglance.htm

Black pepper
Cinnamon
Cumin
Curry powder
Dill
Garlic
Ginger
Oregano
Paprika
Salt
Vegetable bouillon
Other _____
Beverages
Bottled fruit juice
Club soda
Juices — beet, carrot, or tomato
Plain or flavored mineral water or seltzer water
Soymilk (aseptically packaged)
Sparkling cider or grape juice
Other _____
Dry Goods
Beans and bean flakes
Coffee and tea
Cold cereal (whole-grain) — raisin bran, shredded wheat, bran flakes, others
Couscous (whole-grain, if available)

Pasta sauce
Peas — green peas, lentils, black-eyed peas
Pumpkin and fruit pie fillings
Soups — lentil, tomato, vegetarian split pea
Tomato sauce and paste
Vegetables — asparagus, carrots, corn, green beans, peas, tomatoes
Vegetarian refried beans
Other _____
Snacks and Treats
Baked potato chips and baked tortilla chips
Bean dip
Flatbreads (including matzo) and breadsticks
Granola bars
Popcorn (bag kernels or microwave)
Rice cakes and popcorn cakes
Whole-grain cookies
Whole-grain crackers
Other _____
Herbs and Spices
Basil
Bay leaves

Malnutrition, not vegetarianism, causes growth retardation

Grains — barley, millet, bulgur wheat, kasha, amaranth, spelt, teff, quinoa, kamut, others
Hot cereal (whole-grain) — oatmeal, whole-wheat, mixed grain
Pasta (eggless for vegans and lacto vegetarians)
Rice — basmati, jasmine, brown, wild, arborio, others
Soup mixes or cups
Textured vegetable protein (TVP)
Tofu (aseptically packaged)
Vegetable oil spray
Vegetarian egg replacer
Whole-grain bread, pancake, and all-purpose mixes
Whole-wheat flour, other flours
Other _____
Condiments
Chutney
Fruit spreads, jams, and jellies
Honey (for nonvegans)
Horseradish, marinades, BBQ sauce
Ketchup
Mustard
Olives
Pickles and pickle relish

Get at least three reliable food sources of vitamin B12 in your diet every day. One serving is equal to the following:
• 1 tablespoon (15 milliliters) of Red Star Vegetarian Support Formula nutritional yeast
• 1 cup (250 milliliters) fortified soymilk
• 1//2 cup (125 milliliters) cow’s milk
• 3//4 cup (185 milliliters) yogurt
• 1 ounce (28 grams) of fortified breakfast cereal

apples, bell peppers, carrots, celery, cherries, imported grapes, kale, lettuce, nectarines, peaches, pears, and strawberrie

Canned Goods
Applesauce
Artichoke hearts
Beans — vegetarian baked beans, garbanzo, black, pinto, kidney, navy, split
Bean salad
Fruits — any fruits, cranberry sauce,

dried beans and peas, mushrooms, nuts, seeds, wheat germ, whole-wheat bread, and fortified cereals.