THE QUICK AND EASY 30 MINUTES VEGAN COOKBOOK

A vegan dt is bd n lnt (such vgtbl, grn, nut nd frut) nd foods made frm lnt. Vgn do nt t foods tht m frm nml, nludng dairy rdut and gg. You n get the nutrnt u nd frm eating a vrd and balanced vgn dt nludng fortified foods nd supplements.

Wth gd planning and n undrtndng of wht makes up a hlth, blnd vgn diet, u n get all th nutrnt your body nd. If u d not ln ur dt rrl, u uld m out n ntl nutrnt, uh lum, iron, vitamin B12, iodine and lnum.

If u h t nlud foods nd drnk tht r hgh n ft, salt or sugar, have thm less often nd n mll munt. Yu n also lk ftr ur hrt b tng t lt 5 portions f a vrt of frut nd vegetables vr day, tng lnt f fibre, cutting down on food tht' high n saturated ft, and wthng hw muh salt you eat.

Sample Recipe - Cr tfu with garlic and gngr drng

Ingrdnt

For th r tofu

360g/12z frm tfu, drnd, ttd dr nd dd into even ub

2 tb rnflur

1 tbsp sesame oil

5 radishes, trimmed nd thinly ld

4 rng nn, trimmed and fnl diced

rnkl m d, t garnish

Fr th dressing

1 tb m l

1 tbsp tmr (or sauce)

3 garlic lv, fnl hd

1 t chilli flakes

1 thumb-sized fresh root ginger, ld nd fnl hd

160g/5z bmt r, kd to kt ntrutn, t rv

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