VEGETABLES
- Amalfa Sprouts
- Artichokes
- Arugula
- Asparagus
- Aubergine
- Baby Corn
- Bamboo Shoots
- Beansprouts
- Beets
- Bell Peppers
- Broccoli
- Brussel Sprouts
- Cabbage
- Chinese Spinach
- Capers
- Carrots
- Cassava
- Cauliflower
- Celery
- Celeriac
- Chard
- Chicory
- Chili peppers
- Collard greens
- Corn Kernels
- Corn on the Cob
- Courgette
- Creamed Corn
- Cucumber
- Endive
- Fennel
- French or Green Beans
- Garlic
- Grape/Vine Leaves
- Hominy Kernels
- Kale
- Kohlrabi
- Leeks
- Lettuce
- Mushrooms
- Turnip greens
- Okra
- Onions (brown and red)
- Pak choi
- Parsnips
- Pickles (only if no added sugar)
- Plantain
- Potatoes
- Pumpkin
- Radicchio
- Radishes
- Shallots
- Sugar Snap Peas
- Spinach
- Squash
- Sweet potatoes
- Swede
- Taro
- Tomatillo
- Tomatoes (fresh/canned/purée)
- Turnips
- Water chestnuts
- Watercress
- Yams
- Yam Bean
*** note: any vegetables that are cooked in fat or oil count as syns.
DAIRY
- Eggs
- Egg substitute
- Fat-free Plain Greek Style Yogurt
- Fat-free Plain Yogurt
- Fat-free/low fat (1% fat) Plain Cottage Cheese
- Plain Quark
- Quorn Mince
- Quorn Pieces
- Textured Vegetable Protein
- Soy Protein (must be fat free and non-flavoured)
- Tofu (non-flavoured)
SEEDS & GRAINS
- Adzuki beans
- Black-eyed Peas
- Black Beans
- Broad Beans
- Buckwheat
- Bulgur Wheat
- Butter Beans
- Cannellini Beans
- Chickpeas
- Chili Beans
- Couscous
- Dried Pasta (inc Wholewheat)
- Dried Noodles
- Edamame Beans
- Emmer Wheat/Farro
- Flageolet Beans
- Lentils (all colours)
- Millet
- Mung Beans
- Navy/White Beans
- Peas
- Pinto Beans
- Quinoa
- Red Kidney Beans
- Rice
- Spaghetti/pasta shapes (canned in tomato sauce)
- Pearl Barley
- Spelt
- Split Peas
SEASONINGS
- Salt
- Vinegar
- Spices
- Soy Sauce
- Mustard Powder
- Fat Free Salad Dressing
- Stock, Broths and Bouillon
- Sugar Substitutes (Stevia & Splenda)
- Tomato Paste/Puree
- Spray Oils (up to 10 sprays a day is free)
- Extracts (peppermint/vanilla etc)
- Agar Agar
- Gelatin
- Hot Sauce (no sugar added variety only)
- Mint Sauce (no sugar added variety only)
- Nam pla (Thai Fish Sauce)
- Worcestershire Sauce
Cook without fat with a Steamer*, Air Fryer* or Slow Cooker*.
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