1. Eketsa palo e nyenyane ea flaxseed kapa hempseed oli ho liaparo tsa salate kapa lijo-thollo tse phehiloeng. 2. Kenya linate le lipeo - tse halikiloeng kapa tse tala - ho salate, li-stew tsa meroho, li-sauces, ketchups le gravies. 3. Ja linate tse halikiloeng le lipeo e le seneke (sene se senyenyane ka letsatsi). 4. Kenya lebese la hemp le la almonde lijo-thollo, li-pudding le sopho. 5. Hlakola meroho ka oli e nyenyane ea mohloaare kapa eketsa sauce ho meroho e halikiloeng. 6. Ja li-avocado, libanana, li-yam, litapole le lijo tse ling tse nang le lik’hilojule tse ngata empa e le tse matlafatsang. 7. E-ja likarolo tse khōlō tsa lijo-thollo tse kang raese e sootho, quinoa, harese, joalo-joalo, hammoho le lijana tsa linaoa, sopho e hlabosang, bohobe le li-tortilla tsa lijo-thollo tse melang. 8. Ja litholoana tse omisitsoeng, u li kenye lijo-thollo le li-puddings. 9. Kenya lebese la kokonate le kheri ho meroho e halikiloeng. 10. Fafatsa peo ea folaxe fatše holim'a smoothies le lijo-thollo. 11. Sebelisa tomoso ea phepo e nepahetseng ho etsa li-sauces, liaparo tsa salate, li-popcorn. 12. Ja hummus le nut butter nakong ea lijo tse bobebe kapa tsa motšehare. 13. E-ja se u khotsofatsang 'me se khorisa tlala ea hau. 14. Leka ho ja lijo tse 6-8 tsa litholoana le meroho letsatsi le leng le le leng hammoho le lijo tse ka holimo. 15. Noa bonyane lilithara tse 2 tsa metsi le maro a mang ka letsatsi.
Hape, etsa bonnete ba hore u fumana livithamine tse lekaneng B 12 le D. Hape ke khopolo e ntle ho buisana le ngaka e nang le botsoalle ba vegan ka bothata ba hao ba ho theola boima ba 'mele, hammoho le ho etsa liteko tse ling tsa mali.
Judith Kingsbury