Core food guidelines
Core FAQ
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Vegan Feast Kitchen
Cheese:
fat-free hard and semi-soft cheese such as parmesan
fat-free cottage cheese
Condiments/Toppings:
mustard
ketchup
fat-free margarine
fat-free sour cream
fat-free mayonnaise
Cooking Essentials:
bottled minced garlic
fresh lemons and limes to squeeze for juice
Dairy Alternatives:
soy milk
soy cheese
tofu
Diet Beverages:
flavored waters
soda
Dips/Dressings:
fat-free black bean dip
fat-free salad dressings
Eggs/Liquid Egg Substitute
Fresh Fruit:
whole items such as apples and plums
cut-up melons and mixed fresh fruit salad
Fresh Vegetables:
whole items for slicing and dicing
bagged salad mixes
cut-up vegetables for dips
Meat, Fish and Poultry:
lean beef
skinless fish
lean ground chicken and turkey breast
Canadian bacon
Milk:
regular skim milk
evaporated skim milk for use in baking
Yogurt (plain fat-free varieties)
Freezer Staples
Frozen Fruit (for baking and making smoothies)
Frozen Starchy Vegetables (squashes and some potato products)
Frozen Vegetables (whole, cut-up and sliced for soups, stir-fries and other entrees)
Meat Substitutes:
soy burgers
fat-free vegetable burgers
black bean burgers
Meat, Fish and Poultry:
lean beef
skinless fish
lean ground chicken and turkey breast
Soups:
bean-based
broths for cooking
Pantry Staples
Beans and Lentils:
canned
dried
Canned Fish (packed in water):
tuna
salmon
Canned Vegetables and Soups:
chopped green chilies
fat-free broth and tomato soup
bean-based soups
Canned Fruit (packed in water or their own juice and drained before eating)
Cereal:
no-sugar-added varieties like puffed rice and shredded wheat
dry oats
plain instant oatmeal
farina
cream of wheat
Grains:
bulgur
barley
cornmeal
quinoa
Oil, Vinegar, Cooking Spray and Other Bottled Sauces/Dressings:
olive and canola oil
red wine and white wine vinegar
teriyaki sauce
reduced-sodium soy sauce
black bean sauce
hot sauce
Pasta and Rice:
whole-wheat pasta
brown and wild rice
Savory Snacks:
air-popped popcorn
94% fat-free microwave popcorn
Seasonings/Sugar Substitutes:
dried herbs and spices
extracts
Shelf-Stable Vegetables:
whole onions
heads of garlic
potatoes
Sweet Snacks:
fat-free, sugar-free pudding
gelatin mixes
Tomato Sauce and Paste (bottled and canned, for dips, soups and stews)
Popular Getting-Started Must-Haves
Avocado (for homemade guacamole)
Canadian-style bacon
Canned fat-free refried beans and other beans (for salads, vegetable dips, soups, stews, slow cooker dishes)
Chickpeas (season and roast for a crunchy nut or crouton alternative)
Edamame (boil and toss with salt for a satisfying snack)
Fat-free crumbled feta cheese
Flavored mustards (such as tarragon, dill and Dijon mustards for potato and poultry toppings)
Flavored salsas/canned seasoned tomato products (for potato toppings, vegetable dips, poultry and fish, Mexican-based dishes)
Frozen pepper strips and chopped onions (for quick stir-fries, omelet fillers and fajitas)
Frozen veggie burgers (black bean, Southwestern- and Indian-flavored, soy burgers
grapes (wash and freeze for a frozen treat)
Gum (sugarless)
Highly flavored balsamic vinegar and other flavored vinegars
Low-fat microwave popcorn (94% fat-free or air-popped popcorn)
Mini packs of fat-free cottage cheese (mix with fresh chopped fruit for a nice snack)
Nonfat sour cream and plain yogurt (for making dips and sauces; plain, fat-free Greek yogurt is nice and thick – perfect as a chili/stew topping and thicker, creamy sauces)
Pasta (whole-wheat pasta and whole-wheat couscous
Prepared polenta logs (or dry cornmeal to make polenta from scratch; use like pasta in lasagna recipes)
Silken tofu (for smoothies and bases for creamy dips/sauces)
Spaghetti Squash (bake and remove flesh with a fork as a pasta alternative)
Sugar-free, fat-free hot cocoa mix
Sugar-free, fat-free pudding and gelatin
Sweet potatoes (for homemade oven-baked fries)
Whole grains (dried barley, brown rice, bulgur, quinoa
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