About

A bright, simple guide to eating plants.

The rules we keep

Plants only. Every food and recipe on this site is vegan: no meat, fish, eggs, dairy or honey.

Facts come from public sources and are linked where they appear. Nutrition numbers come from USDA FoodData Central and are rounded. We do not make medical claims, and we do not publish testimonials or invented statistics.

The pictures are illustrations made for this site.

Sources we use

  1. NHMRC, Eat For Health. Australian Guide to Healthy Eating, and serve sizes. Serves of vegetables and fruit per day, what a serve is, legumes in two food groups, wholegrains, unsaturated fats.
  2. NHMRC, Eat For Health. Recommended number of serves for adults. Adults: 5 to 6 serves of vegetables and 2 serves of fruit a day.
  3. Journal of the Academy of Nutrition and Dietetics 116(12):1970-1980. Position of the Academy of Nutrition and Dietetics: Vegetarian Diets (2016). Appropriately planned vegetarian, including vegan, diets are healthful and nutritionally adequate; B12 needs fortified foods or supplements.
  4. NIH Office of Dietary Supplements. Vitamin B12 fact sheet. B12 is found naturally in animal foods; vegans need fortified foods or a supplement.
  5. NIH Office of Dietary Supplements. Iron fact sheet. Plant (non-haem) iron; vitamin C eaten with it improves absorption.
  6. NIH Office of Dietary Supplements. Calcium fact sheet. Plant sources: calcium-set tofu, fortified plant milks, some greens such as kale and bok choy.
  7. NIH Office of Dietary Supplements. Omega-3 fatty acids fact sheet. ALA is found in plant oils, flaxseed, chia and walnuts.
  8. Food Standards Australia New Zealand. Iodine fortification. Since 2009, most bread in Australia is made with iodised salt.
  9. U.S. Department of Agriculture. FoodData Central (SR Legacy). Nutrient values per 100 g for each food.

General information, not medical advice.