• Walnuts

    Diet Nutrition Walnuts are low in saturated fat and high in both polyunsaturated and mono-unsaturated fat. They are an excellent source of omega-3 and omega-6 fatty acids, particularly when bought in their shells and eaten while fresh. Walnuts are a good source of protein, vitamin B1, B6, folate and vitamin E. Green and unripe walnuts

  • Wakame Seaweed

    Diet Nutrition Wakame is a kelp and looks and tastes like spinach lasagne. Wakame is similar to Kombu and it can be used in many of the same ways, particularly in soup. Wakame is probably best used in salads, added to soup or broth or used as a topping for other dishes. Soak dried wakame

  • Tofu

    Diet Nutrition Tofu is soybean curd. Tofu has a high protein content, is rich in iron, calcium and B vitamins. Tofu is available in various forms. Silken tofu is the softest and is best for mashing, blending for dips, dressings and sauces. Firm tofu is a heavily pressed version with a dense texture like firm

  • Tempeh

    Diet Nutrition Tempeh is a high protein food made from fermented soybeans. It is a valuable addition to a healthy vegetarian diet because of its high protein content. Tempeh is available from most health food stores in various forms – plain, marinated or smoked. Calories in Tempeh: 1/2 cup = 165 calories

  • Tamari

    Diet Nutrition The best and ‘purest’ tamari is a liquid made from the manufacture of miso, contains no wheat and is suitable for gluten-free diets. This type of tamari is hard to find and most tamari in the shops contains barley or wheat. Tamari and shoyu are often sold as one product. Tamari can be

  • Tahini

    Diet Nutrition Tahini is a spread made from sesame seeds. Tahini is a good source of essential fatty acids (EFAs). Tahini is a healthy alternative to butter and margarine on bread and toast. Tahini has a strong, nutty flavour and can be used as a dip on its own or mixed with other dips. Tahini



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