VEGAN SAVVY

'The Expert's Guide to Nutrition on A Plant-Based Diet', here is an essential companion to any vegan cookbook showing all the nutrient bridges which help you enrich your meals. Just pick and choose which ones suit you for any given meal or snack. Having cornflakes? Mix in a few bran flakes for the first week and gradually progress to more bran flakes than cornflakes. Add a handful of sliced almonds for added calcium. Avoid tea with meals. Enjoy a side salad. Add vitamin C rich vegetables to dishes. Flavour soups, stews, pies, burgers or stir fries with one tablespoon of nutritional yeast. Use miso paste instead of salt. Try Quinoa in place of rice. Learn of the benefits of selenium which is an antioxidant protecting cells and contributes to the normal function of the immune system and thyroid function. Vegan sources of selenium are Brazil nuts, chickpeas, white pasta cooked, sunflower seeds, mushrooms, brown rice, wholewheat pasta and cashew nuts. This nutrient is not a particular concern for vegans, but is included because like iodine and choline, it is one to watch and may take centre stage in the future over Omega 3 and vitamin D. Shopping for iron looks at pantry essentials like dried fruit and fridge and freezer essentials like hummus, spinach, broccoli, kale, peppers, berries, limes and lemons and unsweetened fruit juice. Get the lowdown on protein, carbs, getting your facts straight, boosting your energy, calcium without dairy, healthy habits at home and staying powerful when out and about. The author is a specialist in diabetes and weight management and whether you are going or are vegan or not, this is an excellent diagram-based guide to good nutrition and its building blocks. 176pp, softback, nice design and colour.