All fruits. These can be fresh, frozen, dried, juiced or canned. Fruits include but are not limited to apples, apricots, bananas, blackberries, blueberries, boysenberries, cantaloupe, cherries, cranberries, figs, grapefruit, grapes, guava, honeydew melon, kiwi, lemons, limes, mangoes, nectarines, oranges, papayas, peaches, pears, pineapples, plums, prunes, raisins, raspberries, strawberries, tangelos, tangerines, watermelon
All vegetables. These can be fresh, frozen, dried, juiced or canned. Vegetables include but are not limited to artichokes, asparagus, beets, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celery, chili peppers, collard greens, corn, cucumbers, eggplant, garlic, ginger root, kale, leeks, lettuce, mushrooms, mustard greens, okra, onions, parsley, potatoes, radishes, rutabagas, scallions, spinach, sprouts, squashes, sweet potatoes, tomatoes, turnips, watercress, yams, zucchini, veggie burgers are an option if you are not allergic to soy.
All whole grains, including but not limited to whole wheat, brown rice, millet, quinoa, oats, barley, grits, whole wheat pasta, whole wheat tortillas, rice cakes and popcorn.
All nuts and seeds, including but not limited to sunflower seeds, cashews, peanuts, sesame. Also nut butters including peanut butter.
All legumes. These can be canned or dried. Legumes include but are not limited to dried beans, pinto beans, split peas, lentils, black eyed peas, kidney beans, black beans, cannellini beans, white beans.
All quality oils including but not limited to olive, canola, grape seed, peanut, and sesame.
Beverages: spring water, distilled water or other pure waters.
Other: tofu, soy products, vinegar, seasonings, salt, herbs and spices.
A Few Recipes:
Frozen fruit (w/ no sugar added)
Juice (100% juice) – any kind you like
Blend juice & fruit for a breakfast smoothie
Oatmeal with Fruit & Nuts
1/3 cup rolled oats
1/3 cup apple juice
1/3 cup water
Raisins and chopped nuts
Cook oats in juice and water in microwave for 1 minute on high. Add raisins and chopped nuts.
Herb-roasted Idaho Potato Fries
Makes 4 servings.
1 lb small baking potatoes
2 tsp. extra-virgin olive oil
1/2 tsp dried thyme
1/2 tsp dried rosemary
1/4 tsp salt
Preheat the oven to 425 degrees F. Coat a heavy baking sheet with cooking spray. Cut each potato in half crosswise. Place the halves cut side down on the cutting board and cut each into 4 wedges. Place the potatoes in a mound on the prepared baking sheet. In a cup, mix the oil, thyme, rosemary, salt, and pepper. Pour over the potato wedges and toss to mix well. Spread the potatoes out on the sheet. Bake, stirring 2 or 3 times, until tender and lightly browned, about 35minutes. Serve hot.
Grill the following ingredients:
2 portobello mushrooms
1 medium eggplant peeled cut in half then sliced longwise in thick slices
1 each red and yellow bell peppers cut in half (seeds removed)
Toss all ingredients in olive oil and sea salt immediately to avoid discoloration.
Place on grill or in oven until al dente.
8-12 leaves of butter/green leaf lettuce
Slice the mushroom and eggplant in 1/4 inch strips. Spread each lettuce leaf with 1 tsp of sundried tomato pesto. Place 2-3 strips of each vegetable onto the lettuce and roll.
Potatoes & vegetables in a crock pot
Combine diced potatoes and any vegetables you like. Toss with extra virgin olive oil and seasonings. Cook on high for 3 hours. If you don’t have a crock pot, cook on the top of the stove on low-medium heat until potatoes are tender. You may need to add water.
Crock Pot Lasagna
1 container soft (silken) tofu
1 container firm tofu
1/4 cup soy milk
1/2 tsp garlic powder
2 tbsp lemon juice
3 tbsp fresh basil, chopped
1 tsp salt
2 10oz packs of frozen spinach, thawed and patted dry
4 cups tomato sauce
1 box lasagna noodles
In food processor or blender, combine the soft (silken) tofu, soy milk, garlic powder, lemon juice, basil, and salt and process until smooth. Add the spinach to this mixture. Place about a cup of the tomato sauce in the bottom of the crock pot or slow cooker. Then place 1/3 of the noodles on top of the sauce and 1/3 of the tofu and spinach mixture on top of the noodles. Repeat these layers, being sure to end with sauce on top. Cook on low for 6 to 8 hours, or until noodles are soft.