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Super Foods

These nutrient dense foods offer such an advantage for the vegetarian eater. They are sources for iron, zinc, clacium, folate, B12, and protein, and soluble fiber. They are worth paying at little more for. Substitute them for less nourishing foods in menus and recipes, where you have the opportunity.

CEREALS
rolled oats

BEANS & PROTEINS
soy beans
lentils
nutritional yeast (B12-fortified)
yoghurt
egg
tempeh
tofu

NUTS & SEEDS
sunflower seeds
sesame seeds, with hulls, ground
almonds

GREENS & VEGETABLES
sweet potatoes
parsley
endive
kale
spinach

FRUITS & SWEETS
dried apricots
guava
blackstrap molasses

SPECIALTY
agar
blackstrap molasses