Читать книгу Vegan Feasts: Essential Vegetarian Collection - Rose Elliot - Страница 9

My preference is for olive oil, except for deep or shallow frying, for which I think a chemically stable oil such as rape or soya is best. When frying onion, garlic or other such ingredient at the beginning of a recipe, I use a little olive oil. This can be a blended olive oil – the cheapest – saving the best you can afford for dressing and finishing a dish, where the flavour and colour really count.

How to meet daily nutritional requirements on a vegan diet

Food group whole grains and potatoes	How often to eat 2–4 100g (4oz) servings daily	What it provides energy, protein, oils, vitamins, fibre	Some examples brown rice, corn, millet, barley, bulgur, buckwheat, oats, muesli, bread, pasta, flour
pulses (legumes)	1–2 100g (4oz) servings daily	protein, oils	green peas, lentils, chickpeas (garbanzos), kidney beans, baked beans, soya products
green and yellow vegetables	1–3 25g (1oz) servings daily	vitamins, minerals, protein	broccoli, Brussels sprouts, spinach, cabbage, carrots, marrow, sweet potatoes, pumpkins, parsnips
nuts and seeds	1–3 25g (1oz) servings daily	energy, protein, oils, calcium, trace minerals	almonds, pumpkin seeds, walnuts, peanuts, sesame seeds, nut butters, tahini, sunflower seeds
fruit	3–6 pieces daily	energy, vitamins, minerals	all kinds
vitamin and mineral foods	1 serving of (a) and (b) 3 times a week	trace minerals and vitamin B12	(a) sea vegetables (b) B12-fortified foods, such as soya milk, TVP and breakfast cereals

Based on a table by Dr Michael Klaper,

used with his kind permission