Earth Balance is an ethical and more healthy substitute for butter and margarine. Many traditional margarines contain some dairy; Earth Balance is completely vegan. Many traditional margarines contain hydrogenated oils (which are very unhealthy) but Earth Balance contains none. It comes in 16 oz. (2 cup) tubs as well as sticks.

Nutrition information (16 oz. Natural Buttery Spread):
Serving size: 1 Tbsp (14g)
Calories: 100
Calories from fat: 100
Total fat: 11g
Saturated fat: 3.5g
Trans fat: 0g
Polyunsaturated fat: 3.5g
Monounsaturated fat: 3.5g
Cholesterol: 0mg
Sodium: 120mg

Tofutti Better than Cream Cheese is a good substitute for cream cheese in recipes and on bagels. It is sold in 8 oz. tubs and is available at Wild Oats, New Life at Speedway and Swan, and other stores.

Nutrition information for Better than Cream Cheese, Plain flavor:
Serving size: 1 oz.
Serving per container: 8
Calories: 80
Protein: 1g
Carbohydrates: 1g
Fat: 8g
Sodium: 135mg
Cholesterol: 0mg
Polyunsaturated fat: 6g
Saturated fat: 2g

Toffuti Better than Sour Cream is a good replacement for sour cream in dips, burritos, and other recipes.

Nutrition information for Toffuti Better than Sour Cream in 12 oz. tubs:
Serving size: 2 Tbsp
Servings: about 12
Calories: 85
Calories from fat: 45
Total fat: 5g
Saturated fat: 2g
Trans fat: 0g
Cholesterol: 0mg
Sodium: 160mg
Lactose: 0mg
Total Carbohydrates: 9g
Fiber: 0g
Sugars: 2g
Protein: 1g
Butterfat: 0g

$0.99 at 17th Street Market

For those not up on their Japanese Noodleology, Udon noodles are the kind of noodles found in "chickenless noodle soup." Once the water is boiling, throw these in and they are cooked in 5 minutes. Trader Joe's used to carry a nice organic Udon, but that hasn't been seen for a while. These ones are not organic, but they will do for now.

Ingredients: Unbleached enriched wheat flour (wheat flour, malted barley flour, niacin, iron, thiamine, mononitrate, riboflavin, folic acid), Salt.

$1.99 at 17th Street Market

ingredients: bamboo shoot, straw mushrooms, bean curd, green bean paste thread, fungus, tomotos (sic), red chilli (sic), vinegar, corn starch, salt, sugar, water, spices

Nutrition information: Serving size: 1 cup
Servings per container: 2
Calories: 78 Calories from fat: 0
Total fat: 2g
Saturated Fat: 0
Trans fat: 0g
Clolesterol: 0mg
Sodium: 826 mg
Total carbohydrates: 11g
Dietary fiber: 3g
Sugars: 3g
Protein: 4g

$0.99 at 17th Street Market
12.3 oz. aseptic brick pack (1 year shelf life, needs not be refrigerated until opened.)
This is a great substitute for eggs in cooking; use an egg-sized blob of tofu to substitute for an egg. It's also used in recipes such as tofu scramble, or you can fry and season it.

Ingredients: water, soybeans, isolated soy protein, gluconolactone *, calcium chloride
* gluconolactone is a non-dairy coagulant defived from food starch.

16 oz. can, Organic
Available at Wild Oats

Ingredients: water, organic black beans, sea salt, organic expeller pressed canola oil

Nutrition information:
Serving size: 1/2 cup, servings per container: about 3.5

Calories: 130, Calories from fat: 5
Total fat: 1g
Saturated fat: 0g
Trans fat: 0g
Cholesterol: 0mg
Sodium: 530mg
Total Carbohydrates: 22g
Fiber: 5g
Sugars: 5g
Protein: 8g

Available at all Trader Joe's

Ingredients: organic black beans, filtered water, organic onions, organic carrots, organic corn, organic potatoes, organic celery, organic leeks, spices, organic cilantro, organic garlic, sea salt, organic safflower oil and/or organic sunflower oil.

"made on equipment shared with wheat, milk, tree nuts, and soy"

Nutrition information:
Serving size: 1 cup, servings per container: about 1.5

Calories: 130, calories from fat: 10
Total fat: 1.5g

64 fl. oz. brick pack
Available at all Trader Joe's

Ingredients: organic soymilk (filtered water, whole organic soybeans), organic evaporated cane juice, tricalcium phosphate, natural flavors, sea salt, carageenan, vitamin a palmitate, vitamin D2, riboflavin (B2)

Nutrition information:
Serving size: 1 cup (8 fl. oz. / 240 ml)
Servings per container: 8
Calories: 130, Calories from fat: 25
Total fat: 3g
Saturated fat: 0g
Trans fat: 0g
Polyunsaturated fat: 2g

64 fl. oz. brick pack (long shelf life, does not need to be refrigerated until opened.)
Available at all Trader Joe's

Ingredients: organic soymilk (filtered water, whole organic soybeans), organic evaporated cane juice, tricalcium phosphate, organic cocoa powder, organic vanilla flavor, sea salt, carageenan, vitamin A palmitate, vitamin D2, riboflavin (B2)

Nutrition information:
Serving size: 1 cup (8 fl. oz. / 240 ml)
Servings per container: 8

9.5 oz. box
Available at all Trader Joe's

Ingredients: Whole wheat, high-oleic safflower oil and/or high-oleic sunflower oil, salt

Nutrition information:
Serving size: 7 crackers
Servings per container: about 9
Calories: 130, Calories from fat: 45
Total fat: 5g
Saturated fat: 0g
Trans fat: 0g
Polyunsaturated fat: 1g
Monounsaturated fat: 4g
cholesterol: 0mg
Sodium: 200mg
Total carbohydrates: 21g
Dietary fiber: 3g
Sugars: 0g
Protein: 3g

16 oz. (1 lb.) box
Available at Safeway and Fry's

These are made to look like they are 100% whole wheat crackers, which they aren't, but at least they have some whole wheat flour.

Ingredients: enriched flour (wheat flour, niacin, reduced iron, thiamin mononitrate (vitamin B1), riboflavin (vitamin B2), folic acid), soybean oil with TBHQ for freshness, whole wheat flour, salt, contains two percent or less of corn syrup, yeast, baking soda, defatted wheat germ, caramel color, soy lecithin.

So far, this item has been spotted at the Safeway on Broadway and Campbell for $3.77, at the new large Fry's at Thornydale and Tangerine, at the Speedway Whole Foods, and at Trader Joe's

Probably one of the most sugary things I have ever eaten was a Dutch "Stroopwafel" (stroop is Dutch for "syrup".) Aqua Vita has a vegan stroopwafel in their cookies section; they are 3.5" in diameter, you can more or less eat them without making a mess, and they will give you a sugar rush which might kill you. Danger! Danger!

10 oz. canister. Found at Safeway at Broadway and Campbell for $4.87. This was slightly cheaper per ounce than the (also vegan) Hershey's unsweetened cocoa powder. Great for baking.

Ingredients: unsweetened cocoa (may contain trace amounts of soy.)

Nutrition information:
Serving size: 1 tbsp.
Servings per container: about 47
Calories: 15, Calories from fat: 10
Total fat: 1.5g
Saturated fat: 1g
Trans fat: 0g
cholesterol: 0mg
Sodium: 0mg

12 oz. (2 cups) bag. Found at Safeway at Broadway and Campbell (and other Safeway stores which carry their Organics line of organic products.)

Ingredients: Organic sugar, organic chocolate liquor, organic cocoa butter, organic soya lecithin (added as an emulsifier.)

Nutrition information:
Serving size: 15g
Servings per container: about 23
Calories: 70, Calories from fat: 45
Total fat: 4.5g
Saturated fat: 3g
Trans fat: 0g
cholesterol: 0mg
Sodium: 0mg
Total carbohydrates: 9g
Dietary fiber: 1g
Sugars: 8g
Protein: 1g

An excellent, thick chocolate shake. Almost has a malty flavor. Available at Aqua Vita, and at the 17th Street Market for $2.39 as of 1/08.

Ingredients: Organic soymilk (filtered water, whole organic soybeans), filtered water, organic dehydrated cane juice, cocoa powder (treated with alkali), natural flavors, tricalcium phosphate, sea salt, carrageenan, vitamin A palmitate, vitamin D2, riboflavin

Nutrition information:

Available at 17th Street Market for $2.99 as of 1/08.

Ingredients: whole grain rye flour, water, whole grain wheat flour, whole grain oat flour, whole grain barley flour, malted oats, yeast, oat flakes, malt extract, mono and diglycerides (all natural emulsifiers), salt, contains wheat, may contain traces of sesame seeds and milk

Nutrition info:

Serving size: 1 slice (14g)
Servings per container: about 20

Calories: 45, calories from fat: 0
Total fat: 0g, Saturated fat 0g, Trans fat 0g, Cholesterol 0mg

Available at 17th Street Market for $2.49 as of 1/08

Ingredients: Whole rye flour, rye bran, rye flakes, water, and salt

Nutrition info:
Serving size: 2 pieces Servings per container: about 6
Calories: 60, calories from fat: 5
Total fat: 0.5g, saturated fat 0g
Cholesterol 0mg, Sodium 70mg
Total carbohydrate 12g
Dietary fiber 7g, Sugars less than 1g, Protein 2g

Available for $2.69 at 17th Street Market as of 1/08

Ingredients: Organic dark chocolate (organic sugar, organic chocolate liquor, organic cocoa butter, soy lecethin (an emulsifier), organic vanilla)

Manufactured on equipment that may process products containing peanuts, other nuts, milk powder, wheat, soy, and egg.

Nutrition info: Serving size: 1 bar, servings: 1
Calories: 400, fat calories 230
Total fat: 26g, saturated fat: 15g, trans fat 0g
Cholesterol 0mg, sodium 0mg
Total carb 48g, fiber 4g, sugars 40g, protein 3g

$3.69 at 17th Street Market as of 2/08.
"Whole lentils cooked in a light gravy of aromatic herbs and spices"
Ready to heat and serve over rice. Kosher inspection service certified. Product of India.

Ingredients: water, whole lentils, tomato, onion, sunflower oil, chickpeas, garlic, salt, ginger, chiles, coriander, turmeric, herbs and spices

Serving size: 1/2 pack (5 oz. or 142.5 g)
Servings per package: 2
Calories: 158
Calories from fat: 68
Total fat: 8g

$3.69 at 17th Street Market as of 2/08.
"Potatoes and chick peas slow-cooked in a sauce of tomatoes, onions, and spices"
Ready to heat and serve over rice. Kosher inspection service certified. Product of India.

Ingredients: water, potatoes, chick peas, tomatoes, onions, sunflower oil, sale, ginger, garlic, corn starch, coriander, chilies, cumin, herbs and spices

Serving size: 1/2 pack (5 oz. or 142.5 g)
Servings per package: 2
Calories: 105
Calories from fat: 32

$3.69 at 17th Street Market as of 2/08.
"Braised eggplant cooked in a distinctively flavored sauce"
Ready to heat and serve over rice. Kosher inspection service certified. Product of India.

Ingredients: eggplant, tomatoes, onions, sundlower oil, garlic, salt, coriander, chilies, ginger, cumin, turmeric, cloves

Serving size: 1/2 pack (5 oz. or 142.5 g)
Servings per package: 2
Calories: 144
Calories from fat: 76
Total fat: 9g
Saturated fat: 1g
Trans fat: 0g

8 cubes/1 gallon/16 servings. No hydrogenated fats and GMO-free.

Found at Wild Oats on Speedway as of 2/08
Ingredients: Yeast extract, organic non-hydrogenated palm oil, organic rice flour, organic carrots, organic onions, organic celery, organic parsley, organic turmeric, organic mace.

Serving size: 4.5g (1/2 cube)
Servings: 16 cups
Calories: 24
Calories from fat: 16
total fat: 2g
Saturated fat: 1g
Trans fat: 0g
Sodium: 101mg
Total carbs: 1g
Protein: 1g

This low-fat burger made by Food For Life is available at Whole Foods in the frozen section. It has a nice smoky flavor.

Nutrition facts: Serving size: 1 burger (71g)
Servings per container: 4
Calories 110, calories from fat 10
Total fat: 1.5g, saturated fat 0.5g, trans fat 0g, sodium 330mg, total carb 10g, dietary fiber 4g, sugars 2g, protein 16g

Ingredients: