I think unprocessed / organic raw nuts and seeds should also be the main part of vegetarian diet as there are loaded with anti cancer/anti heart disease undamaged polyunsaturated fats that you cant find in commercial vegetable oil or processed food (like peanut butter )
http://www.brianpeskin.com/NEXUS%20H...%20Article.pdf Linus Pauling Institute at Oregon State University
Erin Pavlina's recommendation on vegan recipe seems delicious but i bet she would need alot of exercise to burn of those fuel(caborhydrate) to keep in shape .
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In large prospective cohort studies, regular nut consumption has been consistently associated with significant reductions in the risk of coronary heart disease (CHD) (3). One of the first studies to observe a protective effect of nut consumption was the Adventist Health Study, which followed more than 30,000 Seventh Day Adventists over 12 years (4). In general, the dietary and lifestyle habits of Seventh Day Adventists are closer to those recommended for cardiovascular disease prevention than those of average Americans. Few of those who participated in the Adventist Health Study smoked, and most consumed a diet lower in saturated fat than the average American. Even in this healthy living group, those who consumed nuts at least 5 times weekly had a risk of death from CHD that was 48% lower than those who consumed nuts less than once weekly and a risk of a nonfatal myocardial infarction (MI) that was 51% lower. Even in people over 83 years of age, those who ate nuts at least 5 times weekly had a risk of death from CHD that was 39% lower than those who consumed nuts less than once weekly (5). The results of a smaller prospective study of more than 3000 Black men and women those were similar (6). Those who consumed nuts at least 5 times weekly had a risk of death from CHD that was 44% lower than those who consumed nuts less than once weekly.
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Note : If you are allegic to nuts, then look for other alternatives.