These nutrient dense foods offer such an advantage for the vegetarian eater. They are sources for iron, zinc, calcium, 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)

yogurt

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