Common Foods & Flavors of the Vegetarian & Vegan Diet

Common Foods & Flavors of the VEGETARIAN & VEGAN DIET

••• eat most often •• eat moderately • eat less often

Vegetables ••• Fruits ••• Nuts, Seeds, ••• & Tubers & Legumes apples, apricots, avocados, artichokes, arugula, beets, bananas, cherries, whole nuts & nut butters: bok choy, broccoli, brussels coconut, clementines, almonds, cashews, hazelnuts, sprouts, cabbage, carrots, dates, figs, grapefruit, macadamia nuts, peanuts, celery, celeriac, chicory, grapes, kiwifruit, oranges, pine nuts, pistachios, collards, cucumber, daikon, melons, nectarines, olives, tahini (sesame), walnuts dandelion greens, eggplant, peaches, pears, pineapples, seeds: flax, pumpkin, fennel, kale, leeks, lettuce, pomegranates, pomelos, sesame, sunflower mâche, mushrooms, pumpkin, strawberries, mustard greens, nettles, tangerines, tomatoes beans: adzuki, black, okra, onions, peas, peppers, cannellini, chickpeas, potatoes, purslane, radishes, fava, green, lima, kidney, Grains ••• rutabaga, scallions, shallots, mung, pinto, soy spinach, sweet potatoes, amaranth, breads, barley, lentils, split peas turnips, yams, zucchini buckwheat, bulgur, couscous, durum, farro, maize, millet, Oils •• noodles, oats, pasta, Herbs & Spices ••• polenta, rice, wheatberries avocado oil, canola oil, anise, asafoetida, basil, coconut oil, corn oil, olive bay leaf, chiles, cilantro, oil, peanut oil, safflower Eggs, Dairy, & Soy •• clove, coriander, curry, oil, soybean oil fennel, garlic, ginger, eggs & egg whites lavender, marjoram, mint, cheeses, lowfat milk, yogurt Sweets • oregano, parsley, pepper, rosemary, sage, savory, soy milk, soy yogurt, cookies, cakes, candies, tarragon, thyme, wasabi tempeh, tofu pastries, and puddings made with fruits, nuts, whole grains, and minimal sugars