Patient Resources

Df= Dairy Free
Gf = Gluten Grains (Amaranth, Teff, Millet, Corn, Rice, Quinoa, some Oats and Buckwheat)
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

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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’s^F

BREADS (4 grams Fibre/slice is Best)

• Dimpflmeier (Stone Ground Spelt Bread with Wild Rice)
• Glutino Brown Rice Omega 3^Gf
• Grainfields (Kamut Multigrain^F+, 100% Rye^F+ & Kamut^F)
• Little Stream (Spelt Sesame & Hemp^F+, Millet Flax^F, Kamut^F, Rice & Brown Rice^Gf, Quinoa^Gf, Buckwheat^Gf)
• Live Organic Raw^{Gf, V}
• Manna Bavarian Style Sourdough Breads^F+
• Mestemache Rye & Pumpernickel^F+
• O’Doug’s Flax Loaf or White Loaf^{F, Gf}
• Organic Works
• Sasha Breads (Stone Ground Spelt & Kamut)
• Sprouted Whole Grain Breads: Manna Bread^F, Earth Seed (Wheat/Rye), Silver Hills^F, Ezekiel

CEREALS

• Arrowhead Mills^F (Amaranth & Kamut)
• Crunch This! Granola by New Moon Kitchen
• Erewhon Organic Barley Plus^Gf (Barley, Oat Bran and Brown Rice)
• Ezekiel^F (Sprouted Wheat)
• Fibre Fit^F+ by Mom’s Healthy Secrets (Wheat)
• High Fibre Kashi^F+
• JK Gourmet Granola^Gf
• Mashka^F (Multigrain, Kamut and Spelt)
• Nature’s Path (Many Gluten Free Varieties)
• Nature’s Path 8 Ancient Grains^F+ (Millet, Wheat, Oats, Buckwheat, Quinoa, Corn, Rye)
• Nature’s Path hot Oatmeal Original^{F, Gf}
• Puffed Quinoa & Amaranth^Gf
• Puffins by Barbara’s Bakery^Wf (Mostly Corn)
• Ruth’s Chia Goodness^{Gf, F} (Instant Cereal Hot or Cold)
• Sunny Crunch Muesli^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

• Ailments Vivants & Raw Food (Flax)^{F, Gf}
• Artisan Tradition (brown rice, corn in some, buckwheat, millet)
• Doctor Crackers
• Edward & Sons (wheat free, baked)
• Elco V-D^Gf
• Finn Crisp
• Hanuman Crackers^Gf flax seeds and spices
• Live Crackers^{F, Gf}
• Mary’s Gone Crackers^Gf (Quinoa, Seeds + Spices)
• Nairn’s^{Gf, F, Gf} (Oatcake Crackers)
• Sesmark Ancient Grains^Gf All Natural Snack Crackers
• Suzies Thin Cakes^Gf
• The Jungle^Df Indian Spice, Jamaican Spice & Smoked Onion
• Two Girls Cooking^Gf Raw Foods

FLOUR

• Flour Powder^Gf Hempseed and Sunflower
• Jkgourmet Almond Flour
• Milanaise (stone ground)
• Mountain Path^Gf 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, Buckwheat^Gf)
• Felicetti^F (Spaghetti, Linguini, Penne and Rontini in Kamut or Spelt)
• Maria’s Home Made Noodles (Lentils^Gf & Chickpeas^Gf)
• Eco Chefs Fusilli (Chickpea^Gf , Mung Bean^Gf , Red Lentil^Gf )
• GoGo Quinoa^Gf (Macaroni, Pasta and Spaghetti made with Rice, Quinoa and Amaranth)

FLAT BREADS

• Organic Oven^Df
• Pita Break Grainfields^Wf Spelt & Barley
• Sasha
• Suzie’s (Kamut & Spelt + Wheat)
• Sunza (Beet, Buckwheat)
• Zara’s Gormet (Kamut & Spelt)

PITA BREAD

• Grainfields^Wf (Spelt & Barley)
• Pita Break

WRAPS

• Live Organic Raw^{Gf, Ve}
• Rosa Bakery (Kamut, Whole Wheat & Spelt Varieties)

TORTILLA & CORN CHIPS

• Beanitos (Corn Free)
• Ezekiel Tortillas^F
• Guiltless Gourmet (Baked)
• Kettle Black Bean with Garlic
• La Tortilla Factory (Teff & millet^Gf or Multi Grain Wraps^F)
• Late July Organic

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PROTEIN PRODUCTS

BURGERS, VEGGIE

• Amy’s California Burger – 6 g Protein, bulgur wheat & veggies
• Avoid Zoglo’s, Teriyaki burgers (very high salt content), Veggie Gourmet, Yves (occasionally only)
• Lentil and Vegetable Patties (Basmati rice, lentils, vegetables)
• Ruth’s Omega Burgers^{Gf, Ve, Df} (9 g Protein)
• Sol Cuisine – 15 g Protein, soy Protein, spices (wheat & gluten free)
• Sun’s Millet & Rice Patty^F (7 g)
• Sunfoods Sun Patty Millet Patty, Tofu Burger (11 g), Bean patties, Portobello Mushroom, Falafel (9 g)
• Tofurky^Ve 29 g Protein Per Sausage (Soy)

BURRITO’S

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

LEGUMES

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

MEAT/POULTRY

• Hallelujah
• Circle Sun Farm

NUT & SEED BUTTERS

• Health Nut (Nuts, Seeds & Cacao)
• Coconut Butter
• Raw Almond, Hazelnut, Cashew, Walnut, Brazil, Pecan, Macadamia, and Pistachio butters.
• Raw Pumpkin, Sesame, Sunflower and Hemp Seed Butters
• 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

• PhytoBerry Protein (15 g Protein, 11 g Sugar, 3g Fibre)
• Genuine Health “Proteins+ Express” (14 g Protein, 10 g Sugar, 3 g Fibre)
• FucoPROTEIN Thermogenic Bar
• FitSmart Bar by Fibre35Diet (10 g Protein, 10 g Fibre, 19 g Sugar)
• Dr. VieSports, Dr. VieBoost, Dr. VieChocolate (6.6 g Protein, 10 g carb, 4 g Sugar, 2.5 g Fibre)
• Metagenics Protein Fusion^F+ (3 g glucose, 20 Protein, 8 g Sugar alcohol)
• The Simply Bar^{Gf, Df, Ve} (10 g Sugar, 2 g Fibre, 16 g Protein)
• Pure Fit (15 g Sugar, 4 g Fibre, 18 g Protein)^{Gf, Ve}
• Note: Most Protein bars still have considerable Sugar. Four grams of Sugar equals 1 tsp.

PROTEIN POWDERS

• Goats Whey Protein: Goatein by Garden of Life, St. Francis Go Pro Matrix Protein Powder
• Hemp Proteins: Hempola
• Mixed Protein: Sisu Women’s Whey (+ soy), Harmonized Vegan Protein
• Rice Protein: Heartland Organic Functional Foods (sprouted non-GMO Brown Rice Protein), Genestra Pro Rice
• Soy Protein: Organic fermented soy Protein, Prairie Natural Soy Force
• Whey Protein Cow Source: Progressive Harmonized Protein, Interactive Iso whey, Interactive Absolute whey, Fat Wars Ultimate Protein Blend, Ehn Protein +, New Zealand Whey by Ergogenics Nutrition, Natural Factors

SOY FOODS

• Noble Bean Tempeh (Unpasteurized)
• Gypsum or Nigari Tofu
• Wildwood Sprouted Tofu
• Edamame (organic, non-GMO)
• Marinated Tempeh by Turtle Island Foods Inc.

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DAIRY AND SUBSTITUTES

BUTTER SUBSTITUTES

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

CHEESES

• Daiya “Vegan Cheese”
• Earth Island (vegan gourmet “it melts”)
• Golden Age Natural Cheese (Raw Milk)
• Mornington (Goats)
• Nutritional Yeast (Cheese Substitute – dairy free)
• Organic Meadow
• Woolwich Dairy (goats, cheddar, mozzarella)
• Avoid Yves & Veggie Singles cheese slices.

MAYONNAISE SUBSTITUTES

• Earth Island Veganaise

MILK SUBSTITUTES

• Eden’s Unsweetened Soy
• Homemade Nut Milks (see recipes section)
• QuinWow in Original, Vanilla & Chocolate
• Unsweetened Almond Milk
• Unsweetened coconut Milk
• Unsweetened Rice/Soy Milk Combo

YOGURTS

• Goat’s Yogurt
• Organic Cows Yogurt (plain only): Pinehedge Farms, Organic Meadow, Saugeen Country, Liberte
• Sheep’s Milk Yogurt by Ewenity Dairy Cooperative

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

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BEVERAGES

TEAS

• Brands Recommended: Bija Teas, Organic India Tulsi, Eden Teas, Yogi Teas, Traditional Medicinal, Pukka
• 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

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
• Krakus
• Postum
• Rocamojo
• Teeccino Caffeine-Free Herbal Coffee
• 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)
• Organic Raw Kombucha, My Favorite Gingerade by GT’S (low sugar drink)
• MMetroMint Water (Cherry Mint Water & Chocolate Mint Water)
• True Citrus/True Lemon/True Orange/True Raspberry Lemonade
• ZEVIA Natural Diet Soda (sweetened with Stevia)

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DESSERTS

• Zagarese 100% Organic Licorice (Licorice Extract) or Candy Tree Organic Licorice^Wf
• Ginger Chews or Chimes Ginger Chews
• St. Claire’s Licorice Organic Sweet Candy
• Chewing Gums: Puredent, Peelu Dental and Peelu Xylitol, Spry, Xylichew and Glee Gum
• Yogalicious Frozen Probiotic Treat (Kefir, Xylitol) www.yogalicious.ca
• GoGo Quinoa Cookies^{Gf, Ve} “Chocolate Chips”
• Aunt Gussie’s Cookies^Gf (sweetened with Malitol)
• So Yummi Non-Dairy Whipped Pudding (contains soy)
• Healthy & Tasty Alternative Mint/Milk Chocolate/Almond^Gf Chocolate with Mannitol
• CHOCOLATE BARS: Vivani “Feine Bitter” Schokulade 72% cocao, Green & Blacks Organic – Dark 70%, Cocoa Camino, Dagoba Dark 59%

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MISCELLANEOUS

CONDIMENTS

• Gaby’s Kimchi (Live Organic Raw)
• Karthein’s Organic unpasteurized Sauerkraut
• Salsa by Neal Brother’s or Simply Natural

GREEN POWDERS

• Amazing Grass Green Superfood (Vegan, Soy & Gluten Free)
• Chlorella (ChlorEssence)
• E3Live
• Garden of Life
• Green’s First by Doctors for Nutrition
• 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)
• Good Brands: Spectrum, Soleil D’or, Artisan, Eden Organic, Emile Note, Udo’s Oils, RawFoodz
• 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

• Fermented Aged Tamari and Soy Sauce
• The Wisard’s (Organic)
• Premier Japan (HoisinGf, TeriyakiGf, Sesame Garlic Tamari, Tangy Bang!, Ginger Tamari)
• Thai Kitchen
• Himalays Gormet (Eastern Sauces)
• Jiva Thai Green Curry Powder Mix
• Lentil Dip by Gormet Vegetarian
• Pesto: Sunflower Kitchen has kale & Oregano, Basil and Sundried Tomato Varieties
• Pure Tamarind Paste (Just mix with water)

SOUPS

• Amy’s Organic Soups Bean Vegetable (best) or Butternut Squash (4g Sugar/cup), Chili soup (5g Sugar/cup)
• JYOTI Indian Cuisine – 8 g/cup!
• Nile Spice Lentil & Black Bean Soups^F (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
• Wolfgang Puck – 9g Sugar/cup!!

SWEETENERS

• Coco Natura Coconut Sweetener
• Health Matters Raw Stevia (No Bleaching)
• Pure-le Natural One to One (Inulin + Stevia as 1:1 Substitute for Sugar in Baking)
• BioQuest Stevia (Less After Taste)
• Stevia by Wisdom of Ancients (Water Based)
• 100% Pure Stevia Leaves (Use with Tea Ball)
• 100% Pure Maple Sugar by Canadian Heritage Organics
• Black Strap Molasses
• Raw Coconut Sugar (low GI)
• Raw Date Sugar
• Raw Unpasteurized Honey (Manuka Honey Especially Medicinal)
• Raw Unprocessed Organic Cane Sugar

For Diabetics, Sugar is Sugar.

SNACKS

• Air Popped Popcorn with Nutritional Yeast and Flaxseed Oil
• All Natural NORI STRIPS Algues nori “The Delicious Instant Seaweed Snack”
• Allen’s Gourmet Licorice^Wf
• Organic Dark Chocolate 70% +
• Indian Life Channadal
• Kale Chips (Made by Several Co.)
• Mary’s Crackers Sticks & Twigs
• Premix your own variety of nuts and seeds and add raisons
• Primal Strips (Meatless Jerky)
• Sea Veggies Healthy Seaweed Snack by YangBan
• So Yummi Non-Diary Whipped Pudding (Soy)
• Soy Jerky by Tasty Eats (Several Flavours)
• Sweet + Ikes ‘not just nuts’ SNACKS (Wasabi Peas and Other Varieties)
• Terratree ONION RINGS^{Gf, Ve} (raw)
• Unsulfured Dried Fruits

SNACK BARS

• Active Greens Organic Food Bar
• Amaranth Bar by KiAn, gluten free & vegan
• Bumble Bar^{Gf & Ve}
• Domadarabar^Gf
• Green Tea Bar by Shen Cha
• Greens & Express (Contains Bee Pollen)
• Greens+ Hip to be Healthy Squares
• Greens+ Hip to be Healthy Squares^F
• Kashi
• Lara Bar^Df
• Luna Bars
• Macadamia Muesh by Brookfarm
• Macro Greens
• Maya Organic Cocoa Food Bar
• M-Bar Energy Bar (Nuts & Seeds)
• Natural Calm
• Natural Vitality
• Organic Perfect Food by Garden of Life
• Oskri Organics Sesame Bar
• Perfect 10 Natural Energy
• Raw Organic Food Bar^Df
• Re Bar ‘seeds ‘n greens^F+
• Re Bar– high Fibre, vegan, greens & supplement
• Ruth’s Soft Hemp
• The Chakra Bar
• Vegan Whole Food Energy Bar
• Vegn Whole Food Vibrance Bar
• VieChocolat by Dr. View Health Factors^Gf
• White Buffalo (Hemp Seed)

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COSMETICS

GOOD COMPANIES

• Aroma Crystal Therapy Limited
• Aubrey’s
• Awaken My Senses
• Ayu Natural Beauty
• Beaulance, Natural and Organic Skin Care
• Burt’s Bees
• Butterfly Weed
• Derma E
• Derma Med (Acne Wash with Salicylic Acid & Green Tea)
• Divine Essence
• Druid
• 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
• Seven 7 Cream
• Shawla
• St. Francis
• Suncoat
• Sunkin Aloe Vera Gel
• The Aromatherapist, Divine Essence
• The Green Beaver Co.
• Vaginal Lubricants: Good Clean Love
• Weleda
• Wise Ways Herbals

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