Veggie Basics

Does following a vegetarian diet seem restrictive? Below is a list to get you started. It is by no means complete - in fact there are many varieties and types of the fruits and vegetables listed below. Often you will find common varieties in the supermarkets but sometimes seasonal or special varieties may be available. Feel free to try everything and let taste, freshness, and quality be your guide. Of course, organic is generall better, but see the article on which ones have the highest amount of pesticides to make smart decisions regarding your diet and your health.

Fruits:

• Apples
• Citrus fruits such as oranges, clementines, mandarins, lemons, limes, grapefruit
• Melons: watermelon, canteloupe, honeydew
• Berries: strawberries, raspberries, blueberries, blackberries, cranberries
• Grapes: red and green are most common
• Pears
• Avocado
• Pineapple
• Mango
• Papaya
• Bananas, plantains
• Pitted fruits: peaches, apricots, cherries, nectarines
• Pomegranate
• Figs and dates

Vegetables:

• Greens: any type of lettuce, kale, swiss chard, spinach, parsley
• Carrots
• Cucumber
• Celery
• Artichoke
• Beets
• Onion, Leeks, Chives
• Tomato
• Peppers: red, green, and yellow bell peppers, hot jalapeno, etc.
• Root vegetabes: potato, sweet potato/yams
• Pumpkin, squash

Grains:

• Whole grain or sprouted grain breads
• Whole-wheat pasta
• Brown rice or other dark colored variety
• Quinoa
• Oats: gluten free, rolled oats and/or stone-ground

Beans & peas:

• Red or black beans
• Snowpeas
• Chickpeas (also known as garbanzo beans)
• Soybeans (known as edamame while in the pod)
• Lentils

Nuts and seeds:

• Nuts such as almonds, brazil nuts, cashews, walnuts, pecans (raw & organic is best)
• Pumpkin seeds, sunflower seeds
• Pine nuts
• Sesame seeds
• Flaxseed
• Any kind of sprouts, most common are broccoli, alfalfa, radish

*Nut butters and nut milks made from those listed above are delicious and very healthy Coconut: can include the meat, the water, or the oil/butter (it turns from solid to liquid around room temperature).

Other items you may find helpful:

• Oils: Cold-pressed are the best - olive, flaxseed, coconut, sesame etc.
• Salt: Unrefined sea salt contains the most minerals and has great flavor
• Soy sauce: Nama Shoyu is the highest quality, least processed type
• Spices: fresh herbs are best, but good quality spices will also do (basil, rosemary, thyme, cinnamon, vanilla flavor and/or vanilla beans)