When I began IFing, over 4 years ago, now, I compiled a list in Word of the cal counts in the foods I was using , to save looking it up every time. Not all websites agree on the cal counts of foods, so these aren't definitive - but they're a rough guide, I feel:
Calories in 100g of:
Balsamic vinegar- 88
Beetroot – 40
Bouillon powder - 12cals/5g
Broccoli – 31 cals
Cabbage – 15
Carrots – 28
Celery – 8
Cucumber – 15
Curry powder - 5 cals/tsp
Dried apricots - 284
Lentils, uncooked – 360
Mushrooms – 13
Onions - 31
Peppers - 15
Potatoes 72/100g microwaved
Red kidney beans – 127 (but only 95 in one can I saw)
Stout - 44
Strawberries - 28
Sugar – 401
Sultanas – 292
Tinned tomatoes – 76 per can (varies – check the can)
Tomatoes – 18
Tomato passata - 22
Tom puree – 96
After a while, I realised that a serving spoon of mixed, simmering vegetables, which included a tin of tomatoes, is roughly 30cals.
Most of the recipes on the this thread are given in grams, and it's a simple matter to add stuff to most of these recipes to fit into the 800cal Mike Mosley's BSD WOL.