Ten Golden Rules to Sustain a Vegan Diet for the Long term without Health Problems, Supplement Pills, or B12 injections
Variety, whole unprocessed food, natural food supplements and the joy of being connected with nature and food through creative cooking
Never use cheap refined oils, only cold-pressed oils like olive, etc.
Almost never use purified bleached carbohydrates which are empty of vitamins, minerals and others. No white bread, white pitot, pasta or white rice. Always wholemeal.
Vary sources of carbohydrates, oats, wheat, rye, buckwheat, kinoa, brown rice, barley, etc.
Always two different sources of proteins in one day, lentils , nuts, seeds (tehina, sunflower, pumpkin seeds, etc)
Always add highly nutritious concentrated flavourings to food, such as soya source, molasses, miso, yeast extract or flakes, concentrated pomegranate syrup, and spices such as turmeric.
Plenty of cooked vegetables each day, with constant variety. Favour dark green vegetables because of the iron and vitamins.
Never use dead processed food which have lost micronutrients, instead of live, natural food. No Bamba, Tivol, cornflakes and breakfast cereals
Salads may not be as nutritious as one thinks as intensive agriculture may have reduced nutrients. Need plenty of cooked vegetables as well.
Always buy organic if possible
As a last resort if compromise is needed for nutritional reasons, an organic free range egg will provide the most nutrients of any vegetarian food and such chickens may be looked after quite well.