RECIPE OF THE MONTH
A RECIPE FOR VEGANUARY This month, we are offering a vegan meal, writes the omnivore known as Barrie Farnsworth.
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EGANUARY (January) has inspired and supported millions of people to try vegan since 2014 – with participants from almost every country in the world. One common motivation for shunning steak and stilton and going vegan is the promised health benefits. The vegan diet is generally considered to be higher in fibre and lower in cholesterol, protein, calcium and salt than an omnivorous diet – but there are still misconceptions and concerns around cutting meat, fish, eggs and dairy completely from our diets. One common concern is whether a vegan diet provides enough vitamin B12, which helps prevent nerve damage, and is found in meat, fish, eggs and dairy, but not in fruit or vegetables. It’s
recommended that adults consume 1.5 micrograms of the vitamin per day. A recent study involving 48,000 adults compared the health of meat-eaters, pescatarians – who eat fish and dairy but not meat – and vegetarians, including some vegans. They found that people who eat vegan and vegetarian diets have a lower risk of heart disease, but a higher risk of stroke, possibly partly due to a lack of B12. Obviously, vegans can take B12 supplements. But watch out for vegan junk food, some experts say, which can be as unhealthy as meat-based junk food. The NHS says this is a ‘healthy vegan diet’: Eat at least 5 portions of a variety of fruit and vegetables every day;
Base meals on potatoes, bread, rice, pasta or other starchy carbohydrates ( choose wholegrain where possible); Have some fortified dairy alternatives, such as soya drinks and yogurts; Eat some beans, pulses and other proteins; Eat nuts and seeds rich
in Omega-3 fatty acids (such as walnuts) every day; Have fortified foods or supplements containing nutrients that are more difficult to get through a vegan diet, including vitamin D, vitamin B12, iodine, selenium, calcium and iron; and Drink plenty of fluids (6-8 cups or glasses) every day.
SHAMAMBERT TOFU QUICHE This vegan dish from honestlytasty.co.uk needs no eggs to make a light, fluffy quiche topped with a lovely crust. It’s perfect served with a green salad. Shamembert is a vegan cheese styled on Camembert (hence the name!).
INGREDIENTS
METHOD
For the pastry:
Make the pastry
325g wholegrain spelt flour half-tbsp nutritional yeast 1 tsp wholegrain mustard 100ml olive oil
For the filling
400g Silken tofu 3 tbsp nutritional wheat flakes quarter-tsp ground turmeric half-tsp onion granules 3 garlic cloves, minced 2 tsp cornflour 125ml oat milk 3 tbsp chilli relish half Honestly Tasty Shamembert
66 Reflections January 2024
SERVES
First, preheat the oven to 200c. In a large bowl, mix the flour, mustard and nutritional yeast with a generous pinch of salt. Add the olive oil and stir continuously until it is evenly dispersed throughout the flour mixture. To bring the pastry together, slowly stir in 6-8 tbsp water.
Bake the pastry
Take two sheets of baking paper and roll the pastry out between them. Use this to line a baking tart tin and chill for 20 minutes. Next, place the
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baking paper on top and add baking beans, rice or dried pulses. Bake for 15 minutes. Remove the paper and beans/ rice/pulses and bake for a further 10 minutes (or until the pastry turns golden).
Prepare the filling
First, reduce the oven temperature to 160c. In a food processor, add the tofu, nutritional yeast, turmeric, pepper, garlic, onion granules, cornflour and 1 tsp salt. Blitz everything together for a few seconds, slowly adding the milk and blending until the
mixture is smooth and thick. Add 1 tbsp chilli relish, adjust seasoning to taste and blend for a further few seconds.
Assemble the quiche
Using a spoon, add the filling into the pastry case and flatten the surface with the back of the spoon. Add small chunks of Shamembert, chilli relish and a few spinach leaves. Bake for 30 minutes (or until the quiche turns golden and just set in the middle). Leave to cool for a few minutes and add a few spinach leaves. Slice it up, serve with a salad and enjoy! To advertise call 01246 550488