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A vegetarian diet is worth considering as a preventative diet against many diseases including cancers, heart disease and diabetes. Studies have concluded that vegetarians are 40% less likely to develop cancer.


When exploring the history of civilisations that have existed on largely vegetarian diet it is interesting to note the longevity of these cultures. The Hunza people of the Himalayas existed on a vegetarian diet consisting of lots of fresh fruit and vegetables, dried fruit, legumes, wholefoods, a little goats cheese. Meat was only eaten on ceremonial occasions. They did indulge in strong grape wine. Everything was grown organically on mineral rich soils.

In their way of life there was no refined sugar, no pasteurisation of milk, , no hydrogenated oils, no chemical fertilisers and pesticides.


Most people live to over one hundred years old, commonly to one hundred and twenty and some are reported to live to over one hundred and fifty years of age. Most lived with relative freedom from disease.


The Hunza people have been widely studied by many groups of western medical practitioners.


Foods To Avoid

Meat : Beef, chicken duck, fish seafood, mutton, lamb etc


As part of a vegetarian lifestyle it is also recommended to avoid foods high in refined sugars, flours (ie white flour), additives. These may include soft drinks, white bread and pasta, packaged supermarket foods.


Foods To Eat

Whole foods: brown rice, whole grain breads, rye oat and soy breads, buckwheat noodles and flour. Good quality breads can be purchased from a health food shop.

Legumes: adzuki beans, lentils, kidney beans, navy beans, pinto beans, chick peas, peanuts.

All fresh fruits and vegetables, fruit and vegetable juices.

Breakfast Cereals: muesli, oats, granola.

Herbal Teas: dandelion, green tea, licorice, chamomile, chai, fennel etc

Soy Products: tofu, tempeh, soy milk, soy yoghurt

Nuts and seeds: pumpkin, sesame, sunflower seeds. Brazil nuts, hazelnuts, pine nuts,

Cashew nuts, macadamia nuts, pecan nuts.


Where possible and if your budget allows organic foods should be eaten in preference to non organic produce.


Principles of Vegetarian Protein Combining


Vegetarian diets of plant based foods only, supply sufficient protein providing complementary protein combining is practised. A combination of whole grains, legumes, seeds and nuts and vegetables supply adequate protein provided these foods are eaten in the same meal or within a four hour period of each other. A vegetarian meal delivers high quality protein when two or more different sources of plant proteins are combined , each supplying amino acids which are missing from the other sources. This principle is essential for maintaining a healthy vegetarian diet.


Eggs, cheese and other dairy products, tofu, tempeh are already complete proteins and hence no protein combining is required when eating these foods.




Roasted Vegetable and Tofu Miso Soup

Roast vegetables- sweet potato, zucchini, onion, garlic (several cloves) capsicum. Sprinkle with sesame seeds.

Soups base: Miso paste approximately 2 tablespoons dissolved in water, add grated ginger, 1 tsp sesame oil, chilli flakes, ¼ of a cup mirin, seaweed of choice i.e chopped up nori sheets or kombu.


Add tofu chopped up near end of cooking (you can use firm of soft tofu and even tempeh goes quite well). Add roasted vegetables and serve with buckwheat noodles or basmati/brown rice. This is great in winter!!



Bean and Almond Salad


Green beans (steamed)





Eggs optional


Dressing, lemon juice and flaxseed oil.


Recommended Supplements:  Vital Greens Pea protein, Tresos b multivitamin, Bioceuticals Iron sustain, Eagles Haem Red

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