Df= Dairy Free, Gf = Gluten Grains
F = High Fibre (4 g per 20 g carb), F+ = Very High Fibre (> 4 g per 20 g carb)
V = Vegetarian, Ve = Vegan
Wf = Wheat Free

 

GRAIN PRODUCTS

  1. BAGELS
  2. BREADS
  3. CEREALS
  4. CRACKERS
  5. FLOUR
  6. PASTAS
  7. FLAT BREADS
  8. PITA BREAD
  9. WRAPS
  10. TORTILLA & CORN CHIPS

PROTEIN PRODUCTS

  1. BURGERS, VEGGIE
  2. BURRITO’S
  3. LEGUMES
  4. MEAT/POULTRY
  5. NUT & SEED BUTTERS
  6. PROTEIN BARS
  7. PROTEIN POWDERS
  8. SOY FOODS

DAIRY AND SUBSTITUTES

  1. BUTTER SUBSTITUTES
  2. CHEESES
  3. MAYONNAISE SUBSTITUTES
  4. MILK SUBSTITUTES
  5. YOGURTS

BEVERAGES

  1. TEAS
  2. COFFEES
  3. COFFEE SUBSTITUTES
  4. DRINKS

DESSERTS

  1. DESSERTS

MISCELLANEOUS

  1. CONDIMENTS
  2. GREEN POWDERS
  3. JAM
  4. OILS
  5. SAUCES, SPREADS, DIPS, SPICES
  6. SOUPS
  7. SWEETENERS
  8. SNACKS
  9. SNACK BARS

COSMETICS

  1. COSMETICS

GRAIN PRODUCTS

BAGELS

  • Stonemill Bread Muesli bagel, honey, untreated wheat flour, whole rye, wheat, oats, raisons
  • Sasha Breads – spelt & kamut crust, stone ground flour
  • Stickling’sF

BREADS (4 grams Fibre/slice is Best)

  • Dimpflmeier Organic (not whole grains)
  • Grainfields (Kamut MultigrainF+, 100% RyeF+ & KamutF)
  • Little Stream (Spelt Sesame & HempF+, Millet FlaxF, KamutF, Rice & Brown RiceGf, QuinoaGf, BuckwheatGf)
  • Live Organic Raw BreadsGf, V
  • Manna Organics Bavarian Style Sourdough BreadsF+
  • Mestemacher The Lifestyle Bakery (Rye Bread with Muesli) F+
  • Silver Hills Sprouted Bakery (bagels and breads) some F+
  • Sprouted Whole Grain Breads: Manna BreadF, Earth Seed (Wheat/Rye), Silver HillsF, Ezekiel

CEREALS

  • Arrowhead MillsF (Amaranth Flakes & Kamut flakes)
  • Crunch This! Granola by New Moon Kitchen
  • Erewhon Organic Barley PlusGf (Barley, Oat Bran and Brown Rice)
  • EzekielF (Sprouted Wheat)
  • Fibre FitF+ by Mom’s Healthy Secrets (Wheat)
  • High Fibre KashiF+
  • Holy Crap Breakfast Cereal (4g sugar/2 tbsp)
  • JK Gourmet GranolaGf
  • Lydia’s Organics
  • MashkaF (Multigrain, Kamut and Spelt)
  • Nature’s Path Smart Bran, Multigrain, Millet Rice,Chia Superfood Cereal Original
  • Nature’s Earthly Choice Chia Goodness Chocolate Almond (no sugar)
  • Ruth’s Chia GoodnessGf, F  
  • Skinny B Breakfast Cereal (Holy Crap Brand) No Sugar
  • Sunny Crunch MuesliF
  • Yogurt SuperboostGf, F

Add berries and nuts and/or seeds to all cereals to balance the high carbohydrate content with Protein. Use unsweetened high-Protein low-Sugar no-dairy milks.

CRACKERS

  • Artisan Tradition (brown rice, corn in some, buckwheat, millet)
  • Finn Crisp (not organi)
  • Hanuman CrackersGf flax seeds and spices
  • Live Organic Raw Cracker
  • Lydia’s OrganicsGf
  • Mary’s Gone CrackersGf (Quinoa, Seeds + Spices)
  • Nairn’s Scottish Oat CrackersGf, F
  • RAWgles gluten free raw sprouted bagels
  • Sesmark Ancient GrainsGf All Natural Snack Crackers
  • Suzies Thin CakesGf
  • The JungleDf Indian Spice, Jamaican Spice & Smoked Onion
  • Two Girls CookingGf Raw Foods

FLOUR

  • Flour PowderGf Hempseed and Sunflower
  • Jkgourmet Almond Flour
  • Milanaise (stone ground)
  • Mountain PathGf Quinoa & Millet

PASTAS

  • Artesian Acres (Rotini, Spagetti, Linguine)
  • Eden Organic Pasta Co.F, F+ Marked “Very High in Fibre” & “High in Fibre (Kamut/Quinoa, Kamut Spirals, Flax Rice Spirals, Spaghetti, Kamut/Amaranth, BuckwheatGf)
  • Explore Asian Authentic Cuisine (bean spaghetti, fettuccine)
  • Ezekiel 4:9 Spagetti & Pene
  • FelicettiF (Spaghetti, Linguini, Penne and Rontini in Kamut or Spelt)
  • Maria’s Home Made Noodles (LentilsGf & ChickpeasGf)
  • Eco Chefs Fusilli (ChickpeaGf , Mung BeanGf , Red LentilGf )

FLAT BREADS

  • Organic OvenDf
  • Pita Break GrainfieldsWf Spelt & Barley
  • Sasha
  • Suzie’s (Kamut & Spelt + Wheat)
  • Sunza (Beet, Buckwheat)
  • Zara’s Gormet (Kamut & Spelt)
  • Live Organic Raw BreadsGf, V

PITA BREAD

  • GrainfieldsWf (Spelt & Barley)
  • Pita Break Organic Whole Wheat (part whole grain)

WRAPS

  • Pure Wraps by Improv Eats(Coconut and salt)
  • Paleo WrapsVe
  • Live Organic RawGf, Ve
  • Rosa Bakery (Kamut, Whole Wheat & Spelt Varieties)

TORTILLA & CORN CHIPS

  • Beanitos (Corn Free)
  • Guiltless Gourmet (Baked)
  • Kettle Black Bean with Garlic
  • La Tortilla Factory (Teff & milletGf or Multi Grain WrapsF)
  • Late July Organic
  • Alba Lisa All Natural Mexican Food White Corn Tortillas
  • Food for Life Sprouted Corn Tortillas
  • Food for Life Ezekiel 4:9 Organic Sprouted Whole Grain Tortillas

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PROTEIN PRODUCTS

BURGERS, VEGGIE

  • Amy’s California Burger – 6 g Protein, bulgur wheat & veggies
  • Lentil and Vegetable Patties (Basmati rice, lentils, vegetables)
  • Ruth’s Omega BurgersGf, Ve, Df (9 g Protein)
  • Sol Cuisine – 15 g Protein, soy Protein, spices (wheat & gluten free)
  • Sun’s Millet & Rice PattyF (7 g)

BURRITO’S

  • Amy’s Burrito
  • Guiltless Gourmet Burritos
  • See Recipe Section to Make Burrito’s!

LEGUMES

  • Hummus by Sunflower Kitchen (sunflower oil)
  • ShaSha Co. Raw Organic Sprouted Lentils/Adzuki Beans/Mung Beans/Brown Rice

MEAT/POULTRY

  • Hallelujah
  • Circle Sun Farm

NUT & SEED BUTTERS

  • Artisana
  • Health Nut (Nuts, Seeds & Cacao)
  • Kevala
  • New World Natural Foods
  • Nuts to You Nut Butter Inc.
  • Tips for Using Nut Butters: spread on crackers for hors d’oeuvres, sandwich filling, add to smoothies and stir fries, spread on celery sticks & replace 1 tsp. of oil in salad dressings

PROTEIN BARS

  • Vega One (15 g Sprouted Rice/Pea Protein, 14 g Sugar, 6g Fibre & Gf)
  • Boku Bar (15 g Protein, 15 g Sugar, 11g Fibre & Vegan)
  • Genuine Health “Proteins+ Express” (14 g Protein, 10 g Sugar, 3 g Fibre)
  • Genuine Health Fermented Vegan Protein + (Gf, Sf, Vegan)
  • FucoPROTEIN Thermogenic Bar
  • The Simply BarGf, Df, Ve (10 g Sugar, 2 g Fibre, 16 g Protein)
  • Note: Most Protein bars still have considerable Sugar. Four grams of Sugar equals 1 tsp.

PROTEIN POWDERS

  • Vegan: Ergogenics Organic WholeGreens Hemp Pro-Series, PlanetHemp Protein Powder,  SunWarrior Classic Plus, Planet Hemp Protein Superfood, Omega Nutrition Organic Pumpkin Seed, Progressive Organics Organic Hemp Protein, Manitoba Harvest Hemp Pro70, Swanson Pea Protein, Naked Casein, Naked Whey, Naked Goat, Norcal Organic Whey Protein, Natural Force Organic Whey Protein, Progressive Organics Brown Rice Protein, Iron Vegan Sprouted Protein, Manitoba Harvest Hemp Pro Fibre

  • Whey: Ergogenics New Zealand Whey, Goats Whey Protein: Goatein by Garden of Life, St. Francis Go Pro Matrix Protein Powder

     

SOY FOOD BRANDS 

  • Soy milk: Eden Organics, Vermont Soy,  Twin Oaks, Tofu Shop, Small Planet Soy
  • Tempeh: Noble Bean, Thurtle Island Foods, Rhapsody Natural Foods, Twin Oaks, Green Cuisine
  • Tofu: Eden, Unisoya, Wildwood Sprouted Tofu, Small Planet, Farmsoy, Green Cuisine, Tofu Shop, Fresh Tofu, Wildwood
  • Miso: Miso Maste
  • Edamame (organic, non-GMO, North American sourced)
  • Meatless Sausage: Unisoya
  • Companies: Eden Organic, Rhapsody Natural Foods, Unisoya, Vermont Soy, Small Planet, FarmSoy, Twin Oaks, Green Cuisine, Tofu Shop
  • For full list of brands rated by Cornucopia please visit: www.cornucopia.org/soysurvey/

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DAIRY AND SUBSTITUTES

BUTTER SUBSTITUTES

  • Zen Budda Buttery-Style Spread by RawFoodzInc (Coconut & Olive Oil)

CHEESES

  • Yoso Cream Cheese Style SpreadVe
  • Punk Raw Labs Vegan Nutmilk CheesesVe
  • Daiya “Vegan Cheese”Ve
  • Buchie and Sash Spicy “Cream Cheese”Ve
  • RawFoodz CheeSauceVe
  • Golden Age Natural Cheese (Raw Milk)
  • Mornington (Goats)
  • Nutritional Yeast (Cheese Substitute – dairy free)
  • Organic Meadow
  • Woolwich Dairy (goats, cheddar, mozzarella)

 

EGGS BRANDS (Based on Cornucopia Institute Ratings)

  • Twin Oaks Farm
  • Misty Meadows Farm
  • Eight Mile Creek Farm
  • Kingbird Farm
  • Burroughs Family Farm Eggs
  • Common Good Farm
  • Trout Lake Abbey
  • Alexandre Kids
  • Jeremiah Cunningham’s World’s Best Eggs
  • Amsterdam Organics
  • Village Farm
  • Oliver’s Organic Eggs
  • Mission Mountain
  • PNS Farms
  • Skagit River Ranch
  • Mosel Eggs
  • Turtle Ledge Farm
  • Dreamfarm
  • Shenandoah Valley Family Farms
  • Grassfed Traditions
  • Happy Town Farm
  • Green Pastures Poultry
  • Phoenix Egg Farm
  • Handsome Brook Farm
  • Schultz Eggs
  • Vital Farms
  • visit http://www.cornucopia.org/organic-egg-scorecard/ for more ratings under 5/5

 

MAYONNAISE SUBSTITUTES

  • Wilderness Family Naturals

MILK SUBSTITUTES

  • Eden’s Unsweetened Soy
  • Homemade Nut Milks (see recipes section)
  • Unsweetened Almond Milk
  • Unsweetened coconut Milk

YOGURTS

  • Goat’s Yogurt
  • Cows: Pinehedge Farms, Organic Meadow, Saugeen Country, Liberte
  • Sheep: Ewenity Dairy Cooperative
  • Great Diary Rating Scorecard:www.cornucopia.org/dairysurvey/index.html

Note: Flavoured yogurt is not recommended. See recipe section for healthy ways to flavour

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BEVERAGES

TEAS

  • Brands Recommended: Numi, Bija Teas, Organic India Tulsi, Eden Organics, Traditional Medicinal, Pukka, Organic Garden, Flora Medicinal Teas
  • Genmaicha Green Tea (Brown Rice Green Tea). If you don’t like Green Tea try this one!
  • Organic Matcha (Powdered Japanese Green Tea)
  • Rooibos Tea (Red Bush Tea)
  • Tulsi Tea (Holy Basil) by St. Francis or Organic India
  • Nature’s Synergy Mate Factor

COFFEES

  • Caffe Ibis (Shade Grown, Fair Trade, Organic)
  • Kicking Horse
  • Newman’s Coffee
  • Organic Swiss Water Decaf (This process of decaf does not use harsh chemicals)

COFFEE SUBSTITUTES

  • Bambu Instant Swiss Coffee Substitute
  • Dandy Blend
  • Krakus
  • Postum
  • Rocamojo
  • Teeccino Caffeine-Free Herbal Coffee (organic)
  • Yerba mate (contains caffeine)
  • Note: These are made mostly of roasted chicory, barley, dates, dandelion and the like. Some are instant and some must be brewed like coffee.

DRINKS

  • Biotta Sauerkraut Juice
  • Black River – Cranberry (10 g Sugar per cup)
  • Black River Creamed Mango (Not from Concentrate)
  • Coconut Water (Real Coconut Water Brand 9 g Sugar/9.5 oz)
  • Kimchi Live Shots
  • Organic Raw Kombucha, Synergy & GT’S are personal favorites (low sugar drink)
  • MMetroMint Water (Cherry Mint Water & Chocolate Mint Water)
  • True Citrus/True Lemon/True Orange/True Raspberry Lemonade

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DESSERTS

  • New Moon Kitchen, Mini Moons, low-sugar cookie
  • TruRoots Qookies Gf
  • Zagarese 100% Organic Licorice (Licorice Extract) or Candy Tree Organic LicoriceWf
  • Ginger Chews or Chimes Ginger ChewsGf
  • St. Claire’s Organics Liquorice Pastilles Gf
  • Chewing Gums: Puredent, Peelu Dental and Peelu Xylitol, Xylichew and Glee Gum
  • GoGo Quinoa CookiesGf, Ve “Chocolate Chips”
  • Healthy & Tasty Alternative Mint/Milk Chocolate/AlmondGf Chocolate with Mannitol
  • CHOCOLATE BARS: Vivani “Feine Bitter” Schokulade 72% cocao, Green & Blacks Organic – Dark 70%, Cocoa Camino, Dagoba Dark 59%, Giddy Yo yo
  • Ice Cream Brands: Coconut Bliss (guar gum), Mapleton’s Organic (guar gum), Screamin Brothers, So Delicious Coconut Mint

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MISCELLANEOUS

CONDIMENTS

  • Good Food For Good KETCHUP
  • Gaby’s Kimchi (Live Organic Raw)
  • Karthein’s Organic unpasteurized Sauerkraut
  • Koyo Select Umboshe Vinegar
  • Wildbrine Kimchi, Sauerkraut and Pickles 
  • Salsa by Neal Brother’s or Simply Natural
  • Hot Mamas Sauces
  • Eden Organic: Shoyu, Tamari, Ume Plum Vinegar
  • Thai Kitchen: Red Curry Paste, Yellow Curry Paste, Fish Sauce

GREEN POWDERS

  • Amazing Grass Green Superfood (Vegan, Soy & Gluten Free)
  • Chlorella (ChlorEssence)
  • E3Live
  • Garden of Life
  • Green’s First by Doctors for Nutrition
  • Health Force Vitamineral Green
  • Jarrow Berry High
  • Kyo-Green
  • Matcha (Japanese Green Tea Powder)
  • New Chapters Fruit n’ Greens
  • Organic Whole Greens
  • Schinoussa Sea Vegetables
  • Spirulina (Earthrise)
  • Symon’s Super Mix
  • Whole Food Smoothie Infusion by Sequel

JAM

  • NATUR le fruit (4 grams Sugar per tsp in most varieties)

Note: Limit to those with no more than 4 grams Sugar per tbsp

OILS

  • BRAGG Vinaigrette Salad Dressing (Olive Oil, Apple Cider Vinegar)
  • Acropolis Organics Dressings
  • Good Brands: Spectrum, Soleil D’or, Artisan, Eden Organic, Emile Note, Flora (Udo’s Oils), RawFoodz, Nutiva, Omega Nutrition, Emile Noel (unrefined first cold pressed), Chosen Foods, Omega Nutrition
  • Private Stock by Chef Robert (Olive Oil Based Dressings)
  • Raw Foodz (Virgin Olive Oil Based)
  • Any oils in dark glass bottles that are cold pressed and virgin

SAUCES, SPREADS, DIPS, SPICES

  • Farmer’s Pantry Smoked Red Beet Hummus
  • Cha’s Organics Spices
  • Good Food For Good (variety of Indian spice mixes)
  • Soy/Tamari Brands: Eden Organic Tamari Soy Sauce (Fermented Aged 3 years), San Shoyu Organic Soy Sauce, San-J Light TamariGf
  • Organic Non-Irradiated Spices: Kurundu Ltd. and Arayuma both Fair Trade, Simply Organic, Frontier Natural Products Coop
  • The Wisard’s (Organic)
  • Premier Japan (HoisinGf, TeriyakiGf, Sesame Garlic Tamari, Tangy Bang!, Ginger Tamari)
  • Himalays Gormet (Eastern Sauces)
  • Jiva Thai Green Curry Powder Mix
  • Lentil Dip by Gormet Vegetarian
  • Mitoku Macrobiotic Organic Yaeman Tamari (aged 1 year)
  • Pesto: Sunflower Kitchen has kale & Oregano, Basil and Sundried Tomato Varieties
  • Pure Tamarind Paste (Just mix with water)
  • Select Tamari (organic,wheat free)

SOUPS

  • Hall’s Kitchen
  • Ontario’s Own Soups
  • JYOTI Indian Cuisine – 8 g/cup!
  • Nile Spice Lentil & Black Bean SoupsF (high sodium)
  • Pacific Foods – soup has added Sugar
  • Pacific Natural Foods – broth vegetarian & organic free range
  • Soup Flavouring (Bullion): Harvest Sun, Go Bio, Edward & Sons, Miso Paste
  • Sunflower kitchen Soups (Red Lentil Soup & Chili Soup, Borscht, Gazpacho)
  • Taste Adventure (Instand Soups in Black bean, Corn and Split Pea variety

SWEETENERS

  • 100% Pure Stevia Leaves (Use with Tea Ball)
  • Coco Natura Coconut Sweetener
  • Pure-le Natural One to One (Inulin + Stevia as 1:1 Substitute for Sugar in Baking)
  • Stevia by Wisdom of Ancients (Water Based) and Organic Traditions (green powder)
  • Pure Maple Sugar by Canadian Heritage Organics
  • Organic Black Strap Molasses by Wholesome Sweeteners & Sweetcane
  • Raw Coconut Palm Sugar: Caco Natura, Organic Traditions, Ethnoscience, Wholesome Sweeteners
  • Raw Unpasteurized Honey: Dutchman’s Gold, Wild Country Pure Raw Honey, Brosia Raw Honey, Credit Valley, Gold Raw Honey,Wedderspoon Woodlands

For Diabetics, Sugar is Sugar.

SNACKS

  • Coconut Jerky by Mighty Bee
  • Ecoideas Beetroot Crunch
  • Just Pure Foods (Crispy Onion Rings, Spicy Jalapeño Tomato Chips, Zucchini Sticks)
  • All Natural NORI STRIPS Algues nori “The Delicious Instant Seaweed Snack”
  • Allen’s Gourmet LicoriceWf
  • Kale Chips (Made by Several Co.)
  • Lesser Evil Buddha Bowel Foods Cocolicious (Popcorn)
  • Mary’s Organic Crackers Sticks & Twigs http://www.marysgonecrackers.com
  • Sea Veggies Healthy Seaweed Snack by YangBan http://www.seasnax.com
  • Seaweed Salad ON THE GO
  • SUNZA Raw Organic CrackersGf, Ve (raw)
  • Terratree ONION RINGSGf, Ve (raw)
  • Unsulfured Dried Fruits: Prana Brand
  • Organic Veggie-Go’s Chewy Fruit and Veggie Snacks (Gf)

SNACK BARS

  • Active Greens Organic Food Bar
  • Amaranth Bar by KiAn, gluten free & vegan
  • Bumble BarGf & Ve
  • Green Tea Bar by Shen Cha
  • Lara Bar (varieties with no sunflower oil only)Df
  • Macadamia Muesh by Brookfarm
  • Macro Greens
  • Organic Perfect Food by Garden of Life
  • Oskri Organics Sesame Bar and Coconut Bar Original
  • Perfect 10 Natural Energy Gf
  • Raw Organic Food BarDf
  • Raw Superfood Paleo Bar
  • The Chakra Bar
  • Vega Sport & Vega Energy
  • GoMacro MACROBAR Vegan Gf
  • KRONOBAR Gf
  • Chocolate (cacao): Zazubean, Chocosol, Camino, Giddy Yoyo, Alter Eco, Be Raw Fine Dark Chocolate

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COSMETICS

GOOD COMPANIES

  • Aroma Crystal Therapy Limited
  • Aubrey’s
  • Awaken My Senses
  • Ayu Natural Beauty
  • Badger 
  • Beaulance, Natural and Organic Skin Care
  • Burt’s Bees
  • Butterfly Weed
  • Divine Essence
  • Earth Paste by Redmond (toothpaste)
  • Evenhealy
  • Floral Waters: Essencia Floral Water
  • Flora Viva floraviva.ca
  • Green Beaver
  • Joie Cosmetics
  • Kalaya Pure Emu Oil
  • Life Root Healing
  • Love at First Touch
  • New Co.
  • Nui
  • PhytoCort
  • Seaweed Bath Company
  • Seven 7 Cream
  • Shawla
  • Skin Essence Organics
  • St. Francis
  • Suncoat
  • Sunkin Aloe Vera Gel
  • The Aromatherapist, Divine Essence
  • The Green Beaver Co.
  • Vaginal Lubricants: Good Clean Love
  • Weleda
  • Wise Ways Herbals

COSMETICS FOR BABIES AND CHILDREN

  • The Green Beaver Co.
  • Baby Wipes: Kinder by Nature & OrganiYc Baby Sweet Caress
  • Weleda Baby and Child Calendula Diaper Rash Cream
  • Dermasense Aquos Healing Cream
  • Abundance Naturally BABY BALM
  • Redmond Clay Baby Powder (Talc Free)
  • Baby & Eve Everyday bum balm
  • Shout Baby true Organic Replenish Baby Lotion
  • Badger Calendula Diaper Cream
  • Earth Mama Angel Baby Shampoo & Body Wash

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Recommended Food Products and Cosmetics

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