Vegan diet

(cont')

Vitamins B12 - Fortified yeast extracts (e.g. Marmite), soya milks (eg Plamil), TVP products, packeted veggie burger mixes, some cereals (eg Kellogg's Fruit & Fibre, Frosties or Common Sense Oat Bran Flakes). Seaweed and fermented products may contain some B12 but are not reliable sources.

Vitamins C - Citrus fruits (e.g. oranges, lemons, grapefruit), red and blackcurrants, berries, green vegetables, potatoes

Vitamins D - Action of sunlight on the skin, vegan margarines, some soya milks (eg Plamil)

Vitamins E - Nuts, seeds, wholegrains, vegetable oils Minerals Calcium Nuts, seeds, pulses, molasses, parsley, figs, sea vegetables, grains, fortified soya milks, hard tap water Iron Nuts, seeds, pulses, grains, dried fruit, sea vegetables, parsley, green leafy vegetable.

Good links for vegan recipes:

VegSource.org Best of the Net Recipes. A collection of links to individual vegan and lacto-ovo vegetarian recipes on the Internet.

Veggies Unite! Features thousands of vegetarian and vegan recipes, a monthly newsletter and a guide to food substitutions. Some areas of the site require membership and yearly dues to access.

Vegan.com Magazine provides cooking suggestions, articles and links to food outlets. Includes recipes and book reviews.

Vegetarian and Vegan Recipe Links Veggie Living provides links to dozens of vegetarian and vegan recipe archives. Also find holiday resources and cultural cooking guides.