Prepare Vegan Meals with the Exchange System f you’re abstaining from animal products for health, religious or ethical reasons, that doesn’t have Ito mean an absence of style and flavor, or an abandonment of the Food Exchange System. These exchange plates featuring gluten-free vegan choices will help you meet your weight-loss goals, and taste wonderful to boot! Find breakfast, lunch and dinner inspiration for your special dietary needs.
VEGAN GLUTEN Breakfast FREE Tofu Scramble ½ c. tofu sprinkled with turmeric a vegetable bouillon cube ½ c. cooked bell peppers 2 t. olive oil
1 c. oven-baked potatoes ½ large grapefruit unsweetened black coffee
To add flavor to your tofu, try reconstituting ½ a vegetable bouillon cube in ¼ c. of water. GLUTEN-FREE recipes are prepared without any wheat, barley, Add 1 T. to your scramble, or rye or triticale. VEGAN recipes are prepared without any animal more or less, depending on your products including fats, milk or eggs. Check the label on each ingredient to make sure the brand you are using does not taste. If you are watching your contain these items in any form. salt, a little bit of garlic should do. PHOTOS AND FOOD STYLING BY CHRISTI BRINGE, TOPS STAFF
KEY TO FOOD EXCHANGES
Fat Free Fruit Milk Protein Starch Vegetable
All exchange values are approximate. (Rev. 1/16) © 2016 by TOPS CLUB INC. VEGAN GLUTEN Lunch FREE Mexican Bean Tostada 1 100% corn tortilla, 6” across 1 c. raw purple cabbage ½ c. black beans 1 T. salad dressing, regular 2 T. soy cheese 1 c. raw jicama slices 2 T. avocado sprinkled with chili powder ¼ c. salsa 1 wedge of lime 3 small slices of jalapeno
For more information on vegan diets, see page 19 of your Real Life guide. PHOTOS AND FOOD STYLING BY CHRISTI BRINGE, TOPS STAFF
KEY TO FOOD EXCHANGES
Fat Free Fruit Milk Protein Starch Vegetable
(Rev. 1/16) © 2016 by TOPS CLUB INC. Fun Fact! As a rule, a 2-lb. acorn squash yields 1 c. of cooked squash.
VEGAN GLUTEN Dinner FREE Stuffed Acorn Squash With Rice Pilaf 1 c. acorn squash, baked 1 1.5 oz. “sausage” patty, soy-based, crumbled
1 ⁄3 c. brown rice ½ c. cooked cauliflower “rice” 1 t. olive oil chopped parsley Want to save your starches for a different meal in the day? Swapping 1 small apple ½ a cup of cauliflower “rice” for 1 c. mixed salad greens regular rice adds bulk without a squeeze of lemon juice lot of carbs or calories. 6 almonds PHOTOS AND FOOD STYLING BY CHRISTI BRINGE, TOPS STAFF ANIKEI/ISTOCK (HAND) ANDREA HILL/ISTOCK (SQUASH) PHOTOS AND FOOD STYLING BY CHRISTI BRINGE, TOPS STAFF
GLUTEN-FREE recipes are prepared without any wheat, barley, rye or triticale. VEGAN recipes are prepared without any animal products including fats, milk or eggs. Check the label on each ingredient to make sure the brand you are using does not contain these items in any form.
All exchange values are approximate. (Rev. 1/16) © 2016 by TOPS CLUB INC.