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"The meals were excellent! What a great intro to a vegetarian lifestyle. Favourites were hummus, rice pasta, and banana "ice cream"." 

— S.K.

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-6 cups water
1

14 oz. can chickpeas, drained
15 oz. can baby butter beans, drained and rinsed
15 oz. can black beans
15 oz. can black-eyed peas
15 oz. can cannellini or great northern beans, drained and rinsed
15 oz. can chickpeas
15 oz. can great northern beans, drained and rinsed
15 oz. can navy beans
15 oz. can red beans

2

28 oz. can diced tomatoes
28-oz can crushed tomatoes with juice

3

3" cinnamon sticks

4

4 oz. can diced green chiles

5

5 oz. can tomato paste

8

8 oz. packages multigrain tempeh

A

acorn squash (or other winter squash)
Adzuki beans
almond butter
almond butter (sold in most stores now)
almond butter or hazelnut butter
Almond or Rice Milk
almonds
almonds (raw or toasted)
amla powder (from organic traditions), optional
apple
apple cider vinegar
apple cider vinegar or lemon juice
apple, roughly chopped
apples
arrowroot
arrowroot flour
asparagus
asparagus spears, tough ends trimmed
assorted chopped veggies (onions, bell peppers, celery, zucchini, garlic, spinach, kale)
assorted chopped veggies (onions, mushrooms, bell peppers, spinach, grated carrots)
Avacado
avocado
avocado, peeled, pitted and sliced into thin strips
avocado, peeled, pitted, and diced
avocados

B

baking powder
baking soda
balsamic vinegar
banana
bananas
barley
basil
basmati rice
batch citrus dipping sauce (see dressings, spreads, and sauces section)
bay leaf
bay leaves
bay leaves (optional)
beans, soaked and cooked (pinto, black eyed peas, adzuki, black, navy, chick peas etc.)
beet
beets
bell pepper, chopped
Black Beans
black pepper
black pepper to taste
block firm tofu
blocks firm tofu
Boxed Tomatoe Puree
Bragg liquid aminos
Bragg's liquid aminos
bragg's liquid aminos (soy)
bragg's soy liquid aminos, to taste
braggs liquid aminos
braggs liquid aminos or soy sauce to taste
braggs liquid aminos to taste
Braggs/tamari
bread crumbs

broccoli
broccoli florets, finely chopped
broccoli or red clover sprouts
broccoli sprouts
broccoli, coarsely chopped
broccoli, red clover, or alfalfa sprouts
broccoli, red clover, sunflower, or alfalfa sprouts
brown basmati rice
brown rice
brown rice (basmati or short-grained brown), rinsed
Brussel sprouts
Bryanna's Tofu Mayonnaise
bunch spinach, chopped
burdock root
butter beans, sorted, and rinsed
Butter or Coconut Oil
buttercup (or other winter squash)
butternut squash
butternut squashes
Button Mushrooms

C

cakes firm organic tofu, cut into 1/4 inches slices
can frozen peach juice
canned chipotle peppers in adobo sauce, chopped (if unavailable, use cayenne pepper to taste)
caraway seeds (prevents gas)
cardamom
cardomom pods
carob powder
carrot
carrot, grated
carrots
carrots, finely chopped
carrots, grated
cauliflower
cayenne
cayenne pepper
cayenne pepper (optional)
cayenne powder
celery
celery (including the green tops), diced
celery stalk, chopped
celery stalks
celery stalks, chopped
celery, finely diced
Chana daal (black garbanzo beans)
chili powder
chili powder, turmeric 
salt, pepper and dulse powder to taste
chinese cabbage, thinly sliced
chives
chli powder
chopped assorted vegetables (carrots, celery, zucchini, broccoli, etc.)
chopped fresh cilantro
chopped fresh mushrooms
chopped green onion
Chopped Kale
chopped onions
chopped parsley
chopped parsley or fresh coriander
chopped tomatoes
chopped walnuts
cider vinegar
cilantro
cilantro, finely chopped
cinnamon
cinnamon powder
cinnamon sticks
cinnamon, powdered
clove garlic
clove garlic, finely chopped
clove garlic, minced
cloves garlic
cloves garlic, chopped finely
cloves garlic, crushed
cloves garlic, finely chopped
cloves garlic, minced
cloves garlic, minced (to taste)
cloves garlic, peeled
cloves of garlic, chopped
cloves of garlic, minced or finely chopped
cloves, powdered
Coarse Salt & Pepper
Coconut Milk
cold pressed extra virgin olive, flax, or hemp oil
cold water
cold-pressed olive oil
container plain vegan soy yogurt
cooked brown rice
cooked chickpeas
cooked chickpeas (2 - 19 oz cans or 2½ cups dry)
cooked hiziki
Cooked Kidney Beans
cooked lentils
cooked red beans
cooked wakame
coriander
coriander powder
Corn
cornmeal
Corriander
Couscous
crushed red pepper flakes
crushed tomatoes
cucumber
cumin
cumin seeds
cup frozen berries
cup soy milk
cup soymilk
cup apple cider
cup brianna’s tofu mayonnaise
cup butternut squash, peeled and cut into small chunks
cup chickpeas, soaked overnight and drained
cup chives, sliced
cup chopped black olives
cup chopped fresh cilantro
cup cooked chickpeas (optional)
cup cooked pumpkin (canned will work)*
cup dried red lentils
cup fresh basil, chopped
cup fresh cilantro, basil and/or mint leaves
cup fresh lemon juice
cup freshly chopped dill
cup freshly chopped parsley

cup freshly snipped chives
cup green onion, sliced
cup green onion, thinly sliced
cup green pepper, de-stemmed, de-seeded, and diced
cup loose parsley, washed well

cup minced green bell pepper
cup natural vinaigrette dressing
cup navy beans
cup of green onions, thinly sliced diagonally
cup of sunflower seeds
cup olive oil
cup packed minced fresh parsley
cup quinoa, uncooked
cup raisins or currants
cup raw almonds
cup red lentils, rinsed
cup red lentils, washed and sorted
cup shallots, cut into half moons
cup shiitake mushrooms, scrubbed and sliced
cup shiitake mushrooms, washed well, and sliced

cup shredded dark green lettuce
cup soy milk
cup soymilk
cup steamed fresh or thawed frozen green peas
cup toasted pumpkin seeds, coarsely chopped
cups water, boiling in small saucepan
cups brown lentils
cups chinese cabbage, thinly sliced
cups chopped fresh shitake and/or oyster mushrooms
cups cooked chickpeas
cups diced tomatoes (canned will work)
cups fresh tomato
cups frozen corn kernels
cups purified water or vegetable stock
cups red pepper, destemmed, deseeded, cut into quarters lengthwise, and julienned
cups vegetable broth
cups vegetable stock
cups vegetable stock (reserve 1 cup)
cups water (or vegetable stock)
cups well scrubbed or peeled yams or sweet potatoes, cubed
currants
curry powder
curry powder, to taste
Curry Spices
cut corn

D

dash of chili powder
date
dates, chopped
Dijon mustard
dill
dill pickles
dill pickles, finely chopped
dried basil
dried basil or 2 tbsp finely chopped fresh
dried cranberries
dried dill, or 1/2 c fresh dill, chopped
dried hiziki
dried navy beans, soaked overnight and drained
dried oregano
dried oregano or 2 tbsp finely chopped fresh
dried rosemary, crushed a bit with your fingers
dried shiitake mushrooms
dried shitake mushrooms
dried split red lentils
dried thyme
dried yellow split peas
dry hiziki or arame
dry mustard
dry rice vermicelli or mung bean noodles
dulse or kelp powder
dulse powder
dulse powder or flakes

E

eggplant, peeled, cut into one inch cubes and sprinked with lemon juice
Engevita yeast
extra virgin olive oil
extra virgin olive oil + 1 tbsp water
extra-firm tofu
extra-virgin olive oil

F

fermented organic soy protein powder
filtered water
Fine Sea Salt
finely chopped onions
finely grated ginger
firm or extra-firm low-fat tofu
firm tofu
firm tofu, frozen, and thawed

flax oil
flax seed oil
flax seeds
flaxseed oil
flaxseed oil (keep refrigerated)
flour
fresh basil, chopped
fresh cardamom powder
fresh cilantro
fresh coriander leaf, chopped (or a handful of broccoli, red clover, sunflower sprouts)
Fresh Corn Kernels
fresh dill
fresh dill, oregano, basil, and rosemary
fresh garlic
fresh ginger
fresh ginger, grated
fresh gingerroot, peeled and sliced
Fresh Ground Pepper
fresh herbs
fresh herbs (Rosemary, Thyme, Sage)
fresh horseradish, grated while fresh
fresh lemon juice
fresh lime juice
fresh mung bean sprouts, rinsed well and patted dry
fresh or dried basil or dill
fresh parsley
fresh pickled *white ginger (optional but it makes a fabulous sauerkraut)
fresh rosemary
fresh tomatoes
fresh walnuts
freshly chopped cilantro
freshly chopped dill
freshly chopped italian parsley
freshly chopped parsley
freshly ground black pepper
freshly ground flaxseed
freshly ground flaxseeds
freshly ground pepper
freshly squeezed lemon juice
frozen blueberries, organic (can substitute strawberries, raspberries or a mixture)
frozen orange juice concentrate, thawed
fruit sweetened jam

G

garam masala
garam masala (optional but delicious!l)
garbanzo beans
garlic
Garlic Clove
Garlic Cloves
garlic cloves, minced
garlic powder
garlic, finely chopped
garlic, minced
garlic, minced or pressed
garlic, minced

garlic-pressed
ginger
ginger, minced
glass mason jar
good handful of arame seaweed
grated carrot
grated fresh ginger root
grated gingerroot
grated orange peel
greek oregano
green cabbage
green chilli, chopped
green lentils
green onion
green onion or 1/2 small onion
green onion, thinly sliced
green onions
green onions, chopped
green onions, thinly sliced diagonally
green pepper
Ground Black Pepper
ground cloves
ground coriander
ground cumin
ground ginger
ground nutmeg
ground pepper

H

Handful Black Olives
handful fresh cilantro, chopped
Handful Parsley
harissa (buy it at middle eastern stores or make it yourself)
Head of Garlic
head romaine lettuce
hickory salt
hijiki seaweed, soaked 20 minutes, rinsed and drained
hing
hiziki
honey
hot peper sauce
hot sauce
hot sauce, to taste
hulled hemp seeds

I

inches of fresh ginger
italian basil
Italian Seasoned Dry Breadcrumbs

J

Jalapeno
jalapeno pepper
juice of lemon

K

kabocha squash, peeled, deseeded, and cut into 1-inch cubes
kale
kale, destemmed, and roughly chopped
kidney beans
kiwi

L

Large asparagus spears
large bunch of fresh spinach
large butternut squash
large carrots, peeled and cut into chunks
large fresh tomato, chopped (or 2 tbsp tomato paste)
Large Green Bell Pepper
large green cabbage leaves
large leeks
large onion, peeled and chopped
large onions, minced
large potatoes
Large Red Bell Pepper
Large red onion
large sweet potato
large yellow onion, chopped
lb. eggplant
leaves fresh mint (or 2 tbsp dried), minced
leaves kale, roughly chopped
leeks
Lemon
lemon juice
lemon juice or lime juice
lemon rind
lemon, juiced
lemon, peeled
lemons juiced
Lentil
Lentils
Light Coconut Milk
lime juice
liquid - either water, green tea, soy milk or almond milk
listed below.
litre water, boiling in large saucepan

M

mango, peeled, pitted and sliced into thin strips
maple syrup
maple syrup or 3/4 cup chopped dates
Medium - Firm Tofu
medium butternut squash, peeled, seeded and cut into small chunks
medium carrot, diced
medium carrot, finely chopped
medium carrots
medium carrots, finely chopped
medium celery stalks, finely chopped
Medium Cucumber
medium cucumber, chopped
medium onion
medium onion, sliced 1/2-inch thick
medium onions
medium onions, chopped
Medium Portobello Mushrooms
medium potatoe (or carrots)
medium potatoes
medium red onion
medium red-skinned potatoes, scrubbed, cooked, cooled, and diced
medium sized carrots
medium sized onions, chopped
Medium Sweet Potatoe
medium sweet potatoes
medium tomato, chopped or 3 tbsp salsa
medium tomatoes
medium tomatoes, chopped, or one 15 oz. can diced tomatoes
medium yellow onion, chopped
medium zucchini, diced
Mekabu seaweek
Mild Salsa
millet
minced cilantro
Minced Ginger
minced ginger root
Mini / Fingerling Potatoes
mirin
miso
miso paste
mixed herbs
Mixed Vegetables
multigrain tempeh
mung bean sprouts
mung beans
mustard powder
mustard seeds

N

New Mexico, ancho, or pasilla chiles
non-dairy chocolate chips
nori sheets
nutmeg
nutritional yeast
nutritional yeast (optional)
nutritional yeast flake
nutritional yeast flakes

O

oatmeal
olive oil
olive oil or ghee
olive oil, divided

onion
onion or scallion
onion, chopped
onion, diced
onion, finely diced
onion, finely diced

onions
onions, chopped
onions, diced
onions, thinly sliced
orange juice
orange or yellow pepper
orange zest
oranges or tangerines, peeled
oregano
oregano, thyme, and dulse powder
organic apple
organic cabbage (green or red, or a mix of the two)
organic extra virgin olive oil
organic extra-firm tofu, crumbled
organic soy milk
organic soy protein powder
oz water
oz. package of extra-firm silken tofu
oz. fresh mung bean sprouts, rinsed well and patted dry
oz. spinach, triple washed, patted dry, and de-stemmed


P

package of extra-firm silen tofu
package of tempeh*
paprika
paprika powder
parsley
parsley or cilantro, minced
Parsley Sprigs
parsley, finely chopped
parsley, for garnish (optional)
pearl barley
pecans, chopped (or other nuts)
peeled and cubed sweet potatoes
peeled, cored, cubed pears (or apples)
pepper
pepper to taste
piece of ginger
pinch of sea salt
pine nuts or slivered almonds
pot barley
potato, diced (if fresh & organic don't peel)
potatoes
powdered greens (i.e. greens plus)
powdered kelp
prepared mustard
pumpkin seeds
Pure Water
purified or spring water
purified water or vegetable stock

Q

quinoa
quinoa flour

R

radishes, finely diced
raisins
raspberries, blueberries, strawberries, or blackberries, frozen and unsweetened
Raw Almonds
raw apple cider vinegar
raw pumpkin, peeled and cut into 1/2-inch cubes
red beets
Red Chili Sauce
red chilli powder
Red Curry Paste
red lentils
red lentils, rinsed
red lentils, washed and sorted
red miso
red onion
red pepper
red pepper, chopped
red pepper, destemmed, deseeded, and quartered lengthwise
red pepper, destemmed, deseeded, quartered lengthwise, and julienned
red pepper, diced
red pepper, finely chopped
Red Radishes
red skin potatoes
red wine vinegar
Rib Celery
rice paper sheets
rice vinegar
rolled oats
Roma tomatoes
roma tomatoes, deseeded and finely diced
rosemary

S

safflower oil
sage powder
salt
salt and freshly ground black pepper
salt and white pepper
salt to taste
salt, pepper, and dulse powder
salt, pepper, and dulse powder to taste
Sandwich Rolls
scallion, minced
scallions
scallions, minced (whites and greens)
scallions, sliced
scoops soy protein powder**
sea salt
sea salt, pepper, and dulse powder to taste
sesame oil
sesame seeds
Sesame-Flax Dressing
shallot
shallots
shallots, cut into half moons
sheets nori
sheets phyllo dough, thawed
shiitake mushrooms
shiitake mushrooms, scrubbed and sliced
shiitake mushrooms, sliced
shiitake mushrooms, washed well
shiitake mushrooms, washed well, and roughly diced
shiitake or maitake mushrooms
shitake mushrooms
Shitake or Button Mushroom
short-grain brown rice
shoyu or Braggs liquid aminos
silken firm tofu
silken organic tofu, cubed to one inch
sliced green onions
sliced shitake mushrooms
slices of fresh ginger root
slices of ginger root, ¼ inch thick
small bunch spinach
Small Cucumber
small cucumber, seeded and minced
small handful of parsley
Small Onion
small piece of fresh ginger, peeled & chopped
small tomatoes
Small Yellow Squash
snow pea pods
soft tofu
soft/medium tofu
soy milk
soy milk, rice milk, or other non-dairy milk
soy or almond milk
soy sauce
spelt flour
spelt/dhurum/rice/soy flour
spelt/rice flour
spinach
spinach or Swiss Chard
spinach, chopped
Split Peas
sprigs of fresh thyme
springs of parsley
stalk celery
stalks celery
stalks celery, chopped
stalks celery, coarsely chopped
stalks celery, finely chopped
stalks celery, or one zucchini
stewed tomatoes or tomato sauce
stick medium of celery, chopped
strips kombu or wakame
sun-dried tomatoes (not packed in oil)
sunflower seeds
sweet basil
sweet potato
sweet potatoes
sweet potatoes, chopped
sweet potatoes, chopped or grated
Swiss Chard
Swiss chard leaves

T

tahini
Tamari
tamari (or soy sauce)
tamari or Bragg's liquid aminos
tbsp ground flax seeds (optional)
tbsp soy protein powder
tbsp almond butter

tbsp apple cider vinegar or lemon juice
tbsp braggs liquid aminos
tbsp chopped fresh parsley
tbsp chopped parsley
tbsp cold-pressed olive oil
tbsp curry powder
tbsp extra-virgin olive oil
tbsp extra-virgin olive oil (optional)
tbsp finely grated lemon zest

tbsp freshly chopped dill

tbsp freshly chopped parsley
tbsp garlic, minced
tbsp ginger, minced
tbsp ground coriander
tbsp ground cumin seed
tbsp ground flax seed
tbsp lemon juice
tbsp lime juice
tbsp marjoram
tbsp minced fresh dill
tbsp olive oil
tbsp olive oil 
1 large onion, diced
tbsp olive oil, divided

tbsp pine nuts
tbsp raw pine nuts
tbsp safflower oil
tbsp sesame seeds, toasted
tbsp thawed orange juice concentrate (no sugar added)
tbsp toasted sesame oil
tbsp toasted sunflower seeds
tbsp water
tempeh
tempeh*
thin slices of vegetables
thyme
toasted pumpkin seeds, toasted almonds, or freshly snipped chives
toasted sesame oil
tofu
tofu-drained and pressed
tomato juice
tomato paste
tomato sauce
tomato, medium-sized, chopped
Tomatoe Paste
tomatoes
tomatoes, chopped
tomatoes, diced
tomatoes, medium, thickly sliced
tsp flaxseed oil
tsp basil or oregano
tsp black tea, such as jasmine
tsp cayenne pepper (optional)
tsp cinnamon
tsp cumin
tsp dried basil or 2 tbsp finely chopped fresh
tsp dried oregano or 2 tbsp finely chopped fresh
tsp dried red clover (or 4 teabags)
tsp dried red raspberry (or 4 teabags)
tsp dry mustard
tsp each: ground cumin, curry powder, ground coriander
tsp freshly ground black pepper

tsp garlic, minced

tsp grated ginger
tsp grated orange and lemon rind
tsp honey or maple syrup or 1/2 a banana
tsp lemon juice
tsp nutmeg
tsp olive oil
tsp pepper
tsp salt
tsp sea salt
tsp turmeric
tsp turmeric powder
tsp white pepper
Tumeric
turmeric
turmeric powder
turmeric powder water

U

umeboshi
Umeboshi Paste
Uncooked Bulgur or Pot Barley
undrained canned tomatoes (28 oz can)
undrained cooked black beans (2 16 oz cans or 2 cups dry beans)
up artichoke hearts, quartered

V

vanilla
vanilla extract
Vegetable bouillion cubes
vegetable bouillon cubes
Vegetable Broth
vegetable stock
vegetable stock (or filtered water)
vegetable stock or water
veggie stock or water
Veggies

W

water
water for sauteeing
water or stock
water or vegetable broth
water or vegetable stock
white grape juice
white or light miso to taste
white pepper
white wine vinegar
whole black peppercorns
whole cloves
whole green cardamon pods, cracked open
whole wheat flour
whole-grain mustard
whole-wheat, rice, spelt or spinach pasta (linguini or spaghetti)
wild rice
wild rice, well rinsed

Y

yam
Yams
yams, medium size, baked or steamed
yellow miso
yellow pepper
yellow split peas, sorted and rinsed
Yukon Gold Potatoes

Z

zucchini

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olive oil