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SUMMER 2013 issue 8 design & content cara livermore sales & shipping bob lawton marketing annette radziszewski recipe development jen mackin

subscribe or buy a print or digital copy find us in stores wholesale inquiry & customer service contribute to future issues general info 2







6 fresh fruit 14 trip to the berry patch 20 summer seaweed 28 blueberry swirl cheesecake 32 book reviews 34 lil kitchen 39 summer skin survival 45 a book, a fish, and a gregarious pig 48 old south, new flavor 62 creamy & cold - chilled soups 66 love thy farmer 78 sweet savory



20 Kim Lightbody / 48 drew tyndell / 78 Marta dymek / 62 wegan nerd / 10 Alex Harvey / 13 Stefanie Dougherty / 14 marlie Centawer / 20 marente van der Valk 28 kierstan peck / 39 Kendy paxia / 45 Jennifer sorrell / 48 Rhiannon leifheit tyndell / 34 lea kralj jager / 66 Courtney west / 66 Wallace west / CHICKPEA MAGAZINE SUMMER 2013










RECIPE BY ALEXANDER HARVEY Dough Ingredients 1/2 cup almond milk/ soy milk 1/4 cup vegan margarine/ a few tbsp canola oil 2 1/3 cups wholewheat flour 2 tsp dried yeast, divided pinch o’ salt 1/3 cup unrefined caster sugar grated zest of 1 orange Instructions

Plum Topping Ingredients Approximately 5 big plums, cut into segments (I used a mix of yellow and red) 3 tbsp unrefined golden caster sugar 1 tsp cinnamon a pinch of nutmeg Glaze Ingredients scant 1/4 cup agave syrup or favorite liquid sweetener 3 tbsp warm water

1. Gently heat the vegan margarine and milk together in a saucepan on a low heat until the margarine has melted, allow to cool until tepid/lukewarm, then whisk in 1 tsp of your dried yeast. Now add the orange zest to the liquid. 2. Whisk the dry ingredients, and the other tsp yeast, together in a mixing bowl. Make a well in the center of your dry ingredients and pour in the wet, mix well for a few minutes, until it comes together. 3. Knead for about 5-8 minutes. Because the dough will be wet you need to use the “pull and fold” method for kneading until the dough is worked together enough to knead properly. To do this, pull the dough from the edge and fold it over its self. Repeat until it becomes a workable dough the knead until elastic and place in a lightly oiled bowl and cover with cling film. Leave in a warm place to rise for about 1 hour or until doubled in size. 4. Once the dough has doubled in size, grease a 9” round spring form cake tin and press the dough into the base with the tips of your fingers. 5. Preheat the oven to 180°c/360°f. 6. Stir together the cinnamon, nutmeg and golden caster sugar and sprinkle half the mix onto the dough, then arrange the plum segments on the dough and sprinkle the remaining sugar mix on top. 7. Allow to rise up again for another 30 minutes then bake for about 35-40 minutes until the plums are just starting to brown and the dough is turning dark brown around the edges. 8. Whisk together the syrup and the warm water and pour the glaze over the bread/cake as soon as it comes out of the oven. Allow it to cool in the tin before taking it out, slicing and lightly dusting with icing sugar.








Inspired by the tantalizing displays in thousands of pastry shops all over France, this is a sweet treat that shows off summer fruits in all their glory. One of the beautiful things about this gluten-free dessert is that it is made entirely of whole foods, with no processed ingredients. These single-serving tarts are pure delight, and especially nice to serve at a small dinner party or romantic tête-à-tête. Instructions 1. Generously grease six 4-inch tart pans with coconut oil. Preheat the oven to 350° F. 2. Pulse the pecans in a food processor until you get small pieces, but not so long that they turn to dust. 3. Pour the chopped pecans into a medium bowl, then add the almond flour, maple sugar and salt. (If you aren’t able to find maple sugar, substitute sucanat and switch the agave syrup to maple syrup.) Stir to combine. 4. Add the coconut butter, agave syrup and vanilla extract, and use a pastry blender or fork to cut the coconut butter and other wet ingredients into the dry ingredients until it becomes a “crumble” consistency. 5. Add one tablespoon of water and begin kneading the mixture with your hands. Keep adding more water — a half tablespoon at a time — until it’s a slightly sticky dough. The exact quantity of water you need may depend on your climate. 6. Drop 2.5 tablespoons of dough into each of six 4-inch miniature tart pans. Use your fingers to press the dough into the pans evenly, working it all the way up the sides, to the edge. Place your tart pans on a cookie sheet and slide them into the oven. 7. Bake for 15 minutes, or until golden. Allow the crusts to cool before releasing them from the pans. 8. Open a young Thai coconut (white husk) with a sharp knife, drain (and drink!) the water, and scoop out the soft flesh with a spoon. Make your vanilla cream by blending the cashews, coconut flesh, agave, vanilla extract and water in a high-speed blender until very smooth. Spoon the cream into your cooled pie shells and spread it out evenly. 9. Top with your favorite fruits and refrigerate until you’re ready to serve them. Blueberries, strawberries, peaches, cherries and mangoes are all excellent choices.

Crust Ingredients 3/4 cup pecans 1 cup fine almond flour 2 tbsp maple sugar 1/2 tsp fine sea salt 2 tbsp coconut butter 3 tbsp raw agave syrup 1/2 tsp vanilla extract 1 tbsp water, more if necessary

Filling & Topping Ingredients 1/2 cup cashews, soaked for at least two hours 1/2 cup flesh from a young Thai coconut 2 tbsp agave or other liquid sweetener 1 tsp vanilla extract 1/4 cup water Your choice of summer fruits, sliced



WORDS AND PHOTOS BY MARLIE CENTAWER Last summer, I spent three months in a volunteer service program at Hollyhock, a renowned health retreat centre located on Cortes Island on British Columbia’s wilderness coast. The experience brought forth my first trip out West, and I was thrilled for the opportunity. Little did I know, this would become one of the most challenging, yet personally rewarding times of my life - a journey of personal transformation and self-discovery. The program is an energetic 34-hour work week of integrated service and self-insight. Each month, myself and nine other volunteers would contribute our time towards washing dishes, preparing food, weeding in the garden, or helping guests during their stay at the retreat. In return, we were given communal accommodation, three meals from the centre’s vegetarian kitchen, use of the grounds and facilities, as well as attendance to special events and presenter evenings. With our everyday duties, we were also given the time and space to develop our own ‘personal workshop’ through the eyes of volunteering, which in my experience, holds a special connection to karma yoga. I first became familiar with karma yoga, or the action of karma awareness, during my yoga teacher training. Karma yoga is a process in which there is a sense of surrender from the ego in each action one completes, in favour of helping others with the mind, the heart, and the hands. The karma yogi, or yogini, acts as a kind of instrument that serves the love, light, and will of others. The volunteer experience certainly put these aspects of karma yoga into action for me. Early on, I writhed with many facets of my ego; as if on repeat, my mind would wonder (or is it wander?): ‘what am I doing? did I make the right decision by coming here? Am I really making a difference or helping anyone by scrubbing floors?’


Fortunately, my experience transformed once I shifted my perspective; I soon found that the amount of energy I gave to others was reflected back to me in such kind and loving ways that would change the course of the rest of my days. Must be the magic in that island sand, sun, and windswept trees. Either way, my heart, soul, and spirit expanded to warmly embrace the enthralling mystery of my newfound surroundings. On my days off from the program, I made sure to explore different parts of the island, whether frolicking in the waters of Hague Lake or purchasing a wheat grass shot and community chocolate bar at the Friday Market. Yet, one of my most memorable excursions was to an organic blueberry farm, Sunnybrae, on a warm August day with some dear friends. Walking down a long path laden with majestic trees, we came to a delightful berry patch resting on the ocean with a breathtaking view of the Twin and Hernando islands. It was here that I had my first experience picking blueberries, organic ones at that. A berry patch is one of those special places to commune with nature; in the shrubs and mid-morning dew, under the sun with berries, bees, and butterflies unfolding all around. Truly, the berry patch is one of my favourite places to be. Amazed at how large, ripe, and juicy organic blueberries were in comparison to conventional crops, I couldn’t help myself from snacking on a berry or two as I filled many a carton with these sweet gems.






Inspired, we later created a raw vegan dessert with our berry bounty. Raw vegan desserts use fresh, plant-based ingredients that are in their natural state or not heated over a certain temperature (usually around 115-117 degrees). All that is needed for this recipe is a few simple ingredients and a little bit of love. This Blueberry Mandala Pie is a living foods mandala to be shared with those you love most. A mandala symbolizes ones journey and infinite possibilities, so feel free to explore different designs or ingredient options. A mandala speaks through colours, geometric shapes, patterns, and light to show how unique each fraction of our experiences are in the universe. Mandalas also demonstrates the interconnectedness of all things and how we can connect Spirit with matter by recognizing the free flow of energy in the Universe. Whichever way you create your vision or version, have fun and dive into life with this living mandala. Remember to use organic berries, and place them in a circular design to represent the interconnection between food, friends, family, and nature. 

Makes 1 12” pie Crust Ingredients 1 cup almonds 1/2 cup dates 1 tsp vanilla extract 1 tsp sea salt Filling Ingredients 1 1/2 cups cashews 1 frozen banana 1/2 cup organic blueberries 2 tbsp melted coconut oil 2-3 tbsp maple syrup or alternative liquid sweetener (such as coconut palm nectar) 1/2 - 1 cup water, as needed seeds of one vanilla bean, deseeded 1 tsp freshly grated lemon zest Topping fresh blueberries and blackberries Crust Instructions For the crust, process the almonds until a crumble consistency. Add in the dates, vanilla extract, and sea salt, and process until the crust mixture sticks together. Do the ‘press test’ to make sure, pressing the picture in between your fingers to see if it sticks together. Press mixture into a large pie plate to make the mixture resemble a pie crust shape. Filling Instructions For the filling, combine ingredients in a high-speed blender and process until ingredients are well combined and mixture is a smooth consistency (make sure to add in water slowly until desired liquid consistency is reached). Using a spatula, transfer the cream filling to fill the pie crust. Arrange the blueberries and blackberries in a mindful, circular fashion and chill until serving. Best if served immediately, but will keep for 1-2 days in the fridge (keep in mind, ingredients will soften the longer the pie is kept in the fridge).



have a flat nearby / Usually berry farms will charge the fruits of your labour by the flat. It can take a bit of time to pick a substantial amount of berries, so patience is an all-important virtue here. get ready to crouch / Blueberry bushes are tall, but not that tall (about 3-4 feet). Get ready to bend those knees, but not as much as if you were in a strawberry patch. You can either stand or rest on the knees when picking blueberries. be prepared for stain-worthy fingers / Sometimes the berry bursts, and your hands will come out as a brilliant purple. Enjoy it and maybe sneak in a taste or two. sumptuous snack time / Imbibe in the fruits of your labour, or fruits of your karma, literally. Sneak in one or two berries to taste, but otherwise make sure you pay the berry farm for your bounty (remember, it’s all about good karma). have fun / Enough said. Berry picking is usually more fun with friends in tow. The more the merrier.



There was magic to be found amongst those tall pines, thicket, and bramble that sunny day, and Sunnybrae certainly lived up to its name – the glowing orbs in the photos seem to capture the sunbeams. As August came to close and those balmy summer days started to wane, so did my time in the volunteer program. Over the course of three months, I watched three different groups of twenty volunteers come and go, each experiencing their own journey. Many of us, fueled from positive experiences in the program, made way for more joy and bliss in our daily lives. Some went back to their hometowns refreshed from the change of pace, others (myself included) embarked on exciting new paths that led to new friendships, deep relationships, and profound life changes. If you find yourself in the service of others, take heed; it just may change your life. It’s been almost a year since my first trip to Cortes, and I’ve looked back often to remember those brilliant summer days: memories of my adventurous twenty-something self, reveling in the sweet fruits of love and life, excited about life’s infinite possibilities. Most importantly, I will never forget that special moment in time, dancing with my good karma in that little sunlight blueberry patch. Bio Note Marlie Centawer is a Certified Yoga Instructor, holistic chef, scholar, artist, writer and health activist passionate about sharing the creative potentials of plant-based cuisine through education. Her particular interests include the relationship between yoga and nutrition for nourishing the mind, body, and spirit. Connect with her at:



recipes by kim lightbody & marente van der valk PHOTOS BY KIM LIGHTBODY FOOD STYLING BY Marente van der Valk



FRIED LEMON COURGETTE / ZUCCHINI NOODLE SALAD Serves 4 Ingredients 2 green courgettes / zucchini 2 yellow courgettes / zucchini 2 organic unwaxed lemons 1 cup dried shredded kelp 2tbsp Olive oil 1tbsp black sesame seeds Sea salt


Instructions 1. Hydrate the shredded kelp in warm water until soft, then drain and squeeze out any excess water. 2. Peel the courgettes / zucchini into noodle like strips and sprinkle with salt. Let it stand for half and hour in a colander before rinsing. 3. Meanwhile, thinly slice the lemons into rounds & fry in the olive oil until browned & slightly caramelized on both sides. 4. Toss all the ingredients together.


Seaweed pesto Ingredients 3 tbsp rehydrated dulse 3 tbsp rehydrated wakame 3 tbsp rehydrated laver 1/4 cup /30 g sesame seeds 1/4 cup /35 g pumpkin seeds 2 tbsp tamari 1 tbsp sesame oil 2 tbsp lemon juice 1 tbsp Agave syrup 1 clove of garlic


Instructions 1. Take a food processor and start mixing the pumpkin seeds, the sesame seeds and the clove of garlic until it is very fine. 2. Add the dulse, wakame and laver and process these too. 3. Finally, add the tamari, sesame oil, lemon juice, and agave syrup. Mix until it resembles a pesto-like paste. Add more tamari or lemon juice (to taste) if needed.


Carragheen Moss & Elderflower frozen yogurt makes aprox 1½ litres, or 6 cups Ingredients 40g dried carragheen moss 360ml / 1½ cups soya or nut milk 720ml / 3 cups soya yogurt 120ml / ½ cup agave syrup 6tbsp elderflower cordial Instructions 1. Soak the carragheen moss in cold water for about 20 minutes until it has rehydrated. 2. Add the strained carragheen to the milk & simmer for 20 minutes, stirring occasionally. (If you like a completely smooth texture you can strain the seaweed & use the infused milk.) 3. Let the milk mixture cool completely before stirring in the yogurt, agave & elderflower cordial. 4. Churn in an ice cream machine before transferring to a freezer proof container and then place in the freezer.


Kelp crisps Ingredients A length of dried Kelp Sunflower oil for deep-frying A pinch of sea salt A pinch of dried chili flakes Instructions 1. Pour a 4 inch /10 cm layer of oil in a deep cast iron pot, or use a deep-fryer. Make sure to heat the oil to a temperature of 375°F /190°C. 2. Cut the kelp leaf in any shape you see fit. The size doesn’t really matter, as long as you can fit 3 to 4 in the pot without them touching each other. 3. Get some tongs and lower 3 to 4 pieces in the oil a time. They should take about a minute, and will be ready when they start coming up to the surface and look nicely tanned.


Almond sea cakes Serves 4 Ingredients 1.5 cups /220 g raw almonds 3/4 cup / 100 g raw pumpkin seeds 1 1/4 cups / 160 g raw sunflower seeds 6 tbsp of rehydrated chopped dulse 1/2 cup / 125 ml water 4 tbsp tamari 1 1/2 cups/ 300 g green mung beans 1 tsp dried chilli flakes

Instructions 1. Soak the mung beans the night before you do the cooking. The day itself you cook them for about half an hour in fresh water. 2. Heat up the oven to 375°F/ 190°C. 3. Process the almonds, pumpkin seeds, sunflower seeds and chilli flakes in a food processor, until it’s meal-like. 4. Add the water, tamari, water and beans, and give it a quick mix, so that some of the beans are broken and blended into the mixture. 5. Heat up a frying pan, add some olive oil, and fry up little patties with a diameter of 2 inches /5 cm, and a thickness of 1/2 inch /1.5 cm. 6. Brown both sides and lay them out on a parchment covered baking tray. Put them in the oven for about 5 min. Serve with a slice of lemon.



Citrus wakame salad Serves 4 Ingredients ¼ cup chopped & dried wakame 1 pink grapefruit, peeled & segmented 2 blood oranges, peeled & segmented Handful of flaked almonds Dressing Ingredients 3 tbsp groundnut oil 3 tbsp sesame oil 2 cloves garlic, crushed ¼ chilli (optional), very finely chopped Thumb-sized piece of ginger, peeled finely grated 2 tbsp soy sauce ½ lime, squeezed 1 tbsp mirin Black pepper Instructions 1. Soak the wakame in water for 5-10 minutes. 2. Once it is rehydrated drain and squeeze out any excess water. 3. Toss all the ingredients together with the dressing.




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blueberry swirl cheesecake (and three variations)

WORDS AND PHOTOS BY KIERSTAN PECK This cashew and coconut milk based vegan cheesecake has been a long time coming for my family. Prior to becoming vegan, I was the family member who faithfully crafted beautiful cheesecakes for every get together. White chocolate peppermint with crushed candy canes for Christmas, salted caramel chocolate for my mom’s birthday, luscious vanilla bean cheesecake with fresh fruit topping in the summer - if there was an occasion to celebrate, my family could count on me to bring the cheesecake. To say they were slightly disappointed when I decided to commit to a vegan lifestyle would be an understatement. I knew I had to do something to crawl my way back into their good graces. Thankfully, this blueberry swirl cashew cheesecake was my golden ticket. Inspired by a trip to Chicago where my tastebuds were tantalized by a creamy raw lemon bar made from cashews, and my desire to create a pie that would mimic the smooth, luscious texture of cheesecake, I went to work. A few trials in, and four grown adults hungrily sitting around a half eaten pie plate eagerly finishing the last half of the cheesecake one hungry forkful at a time later, I knew I had found my golden ticket. Still doubtful to take it to my family, I submitted the cheesecake to a holiday recipe contest. Living in Iowa - the state of corn & soybeans, hogs & cattle, and family dinners of meat, more meat & potatoes - you can imagine my great surprise when my cheesecake won the dessert category. Full of confidence, I took my cheesecake to Minnesota and shared it with my harshest of critics - my grandpa. A wise man beyond his 80+ years, 100% farmer, and not at all afraid to speak his mind, I hesitantly waited as he took his first bite. A blueberry! He ate a blueberry from the top of the cheesecake and proclaimed it was pretty good. Grandpa! Try a bit of the cheesecake. I pleaded, again, waiting as he took another bite. Hmmm, it is really not that bad. He proclaimed. Really not that bad. BOOM. Golden ticket.

ra w d a t e n ut c r us t Ingredients 1 cups walnuts ½ cup almonds ½ cup unsweetened shredded coconut 10 California Medjool dates ½ teaspoon vanilla pinch salt Instructions 1. Pulse all ingredients in a food processor until fine and holds together when pressed into a ball. 2. Firmly press the mixture into the bottom and slightly up the sides of a 9 inch cheesecake pan or pie plate. Set aside.

cocon ut w hi ppe d c r ea m Ingredients 1 can full fat coconut milk, refrigerated overnight 2 tablespoons lemon juice 1 tablespoon maple syrup Instructions 1. Turn the can of coconut milk upside down, open and pour off the coconut water into a separate container, reserve for another use. 2. Scoop the coconut cream into a small bowl, adding the lemon juice and maple syrup. Using an immersion blender or hand mixer, whip until creamy.

cas he w che e s e cak e b as e Ingredients 2 cups cashews - soaked (2 hours to overnight), rinsed well ¼ cup pure maple syrup 2 tablespoons lemon juice ½ teaspoon salt 2 teaspoons vanilla 13.66 ounce can full-fat coconut milk 2 tablespoons coconut oil ½ teaspoon agar powder Instructions 1. Thoroughly rinse the cashews and add to a blender with the maple syrup, lemon juice, vanilla and salt. 2. In a small saucepan heat the coconut milk and oil until just bubbling. 3. Whisk in agar powder and cook, whisking constantly, for one minute. 4. Add mixture to the blender. Blend the cheesecake mixture until velvety smooth, scraping down the sides of the blender often.

b l u e b e rry s wi rl Ingredients 1 cup blueberries (fresh or frozen) 1 tablespoon lemon juice ½ tablespoon chia seeds Instructions Add all ingredients to small saucepan and heat over medium heat until blueberries burst. Using an immersion blender, blend until smooth. Set aside.



bringing it together 1. Pour the cashew cheesecake base into the prepared crust. Dot the blueberry mixture over the top of the cheesecake and using a knife swirl the blueberries into the cake. 2. Refrigerate for 4 hours until chilled and firm. 3. Serve with a dollop of coconut whipped cream and garnish with fresh blueberries.

variations Toasted Hazelnut Chocolate Chip Replace walnuts with toasted hazelnuts in the crust. Omit lemon juice and blueberry swirl from the cashew cheesecake base and add ¼ cup mini chocolate chips. Cool and top the cheesecake with a chocolate ganache made from 1 cup chocolate chips, 2 tablespoons coconut milk and 1 tablespoon coconut oil, melted together over a double boiler. Garnish with chopped hazelnuts. Peanut Butter with Chocolate Drizzle Follow recipe as directed, omitting the lemon juice and blueberry swirl, and add ½ cup creamy peanut butter to blender to the cashew cheesecake base. Drizzle the top with chocolate ganache made from 1 cup chocolate chips, 2 tablespoons coconut milk and 1 tablespoon coconut oil, melted together over a double boiler. Garnish with chopped peanuts. Raspberry Lemon Follow the recipe as directed adding the zest of 1 lemon to the cashew cheesecake base, and omitting the blueberry swirl. Prior to adding the cheesecake to the crust, sprinkle ½ cup fresh raspberries over the bottom of the crust. Pour the cashew cheesecake base over the raspberries and smooth the top. Serve with dollops of coconut cream, fresh raspberries and a sprinkle of finely grated lemon zest.




Jennifer Katzinger Available August 20th ~$24

WHO THIS BOOK IS FOR: Anyone who wants to learn to

make pies correctly!

WHAT THIS BOOK IS FOR: A great primer and reference for proper pie preparation.

THE BEST PART: Great tips for how to properly prepare and

arrange pie crusts, tops and toppings -- all the parts that confound me when I’m making pie.

OUR FIVE FAVORITE RECIPES: Maple Blueberry Pie, Plum

Galette, Grasshopper Pie (creme de menthe cream pie), Asian Potpie, Curried Parsnip Pie. Jennifer Katzinger’s Gluten Free & Vegan Pie is a beautifully photographed instruction manual for pie-making. Unlike some other pastry books Pie doesn’t intimidate with complex decorating, it focuses on the basics and provides some very helpful advice regarding the construction of your pies. If that sounds like a backhanded compliment it isn’t! Gluten Free & Vegan Pie imparts the skills and recipes for making delicious pies while remaining genuine and simple in its methods. If you’re already a wizard with hand-pies and lattice-style crusts you’ll be content with the recipes, but if you’re as clumsy as I am with dough you’ll appreciate the tips and tricks provided and their straightforward presentation.



Makini Howell Available now ~$20

WHO THIS BOOK IS FOR Anyone who wants

to learn vegan cooking!

WHAT THIS BOOK IS FOR A good reference for everything from staples like nut cheese spreads and sauces to jerk tofu and other comfort foods. THE BEST PART Helpful tips on making common vegan substitutions to get you the flavors, consistencies and textures you want. OUR FIVE FAVORITE RECIPES Barbecue Oyster Mushroom Sliders with Pickled Onions, Plum’s Smoky Mac, Millet-Stuffed Baby Pumpkins, Blue Corn Pizza With Pesto-Grilled Heirloom Tomatoes and Ricotta, Everybody-Dives-n Chocolate Chip Brownies We’ve never been to Seattle so Plum Bistro isn’t a restaurant we’ve visited, but going by the recipes Makini Howell lays out in Plum we’ll have to stop by if we’re in town! The book gives equal parts to vegan basics like getting the right consistency in your egg replacer and the preparation of complex comfort foods like Jerk Tofu and Roasted Yam Sliders. The complexity of the recipes varies greatly -- one pizza recipe calls for store-bought dough, another for blue cornmeal dough and yet another for grilled spelt flour dough -no matter your level of comfort in the kitchen there is something for you to make in Plum. This range of recipes is great for new and seasoned vegans alike, a rookie vegan could easily grow with this book, graduating from referencing staples and making mac-n-cheese to crafting seitan roasts and tempeh filets. I wish we’d had this book when we first stocked our vegan pantry!














Look around you: the sun is shining, plants are blooming, birds are chirping and the warmth is making you move about! It is summer and it is time to shine and when I say shine I am not talking about oily skin, one of the pitfalls of summer. Shiny skin might not be your only beauty pitfall during the warm summer days and nights but with a little DIY magic your beauty problems will be on the back burner! Let’s start with the basic approach to good skin this summer, actually all year long: keep hydrated! It is especially common to get dehydrated in the summer when we are hot and sweating up a storm. Dehydration can cause your skin to dry out and not to mention it is not good for your health.

DRINK WATER It is that simple. Try to limit your caffeine and alcohol intake – both suck the hydration out of you. If I happen to have a glass of wine I will also have a glass of water on my table next to it. If you want to get fancy with your water slice up some fresh fruit (I like lemon) and place the slices in a large mason jar, fill it up with water and stick it in the fridge after you lid it. Drink from it, replacing the water as you go. It will keep for a few days, at this point switch out the fruit, wash your jar and try something new, perhaps cucumber slices! When you head to the farmer’s market, partake in water-rich fruits and veggies. This is the best season for fruit! To up the hydration factor, drink coconut water. Coconut water is a super hydrator full of crave-worthy nutrients that will make you glow from the inside out!













A BOOK, A FISH, AND A GREGARIOUS PIG my journey towards veganism WORDS BY JENNIFER SORRELL To start, there was a fish. Out on a lake in the state of suspended animation that befalls Canadian winters, there was nothing to distract me from its wild desperate stare. I watched, captivated, as it lay side on, heartbreakingly close to the freshly drilled ice hole and a freedom it would not be afforded. Even after the ordeal had ended, and he lay in a frozen huddle with his peers on the back porch of the cottage, I couldn’t help but peek out from time to time. As if expecting, (or hoping), he would tire of his fate and excuse himself back to the lake. Then, there was a pig. A large, sooty, bristly brute who we met at a small farm on holiday in rural England. He ran towards my husband and I with great gusto and intent, catching us both off guard. Stopping short of our feet and flopping onto his back I watched, again, in a sort of captive awe as my husband obliged this pleasure-seeking creature in a vigorous scratch of the undercarriage. He was like a dog, or a giant friendly cat. Something familiar and connected and dear. Then, there was a book. An author I already loved and a library card I already had conspired to put Jonathan Safran Foer’s Eating Animals into my hands and there it stayed through a hot mess of emotions. I dragged myself through those pages, I cried myself through those passages and at the other end, found myself a changed woman. Passing the book on to my husband, (for the 3 paragraphs I hadn’t read out loud), he read the book and also promptly gave up animal products. Things, right away, seemed to make a certain kind of sense. The fish, the pig, the animals I’d loved and lobbied for in my childhood. My list of heroes that revealed me as the science nerd I truly was, (naturalists, primatologists, conservationists). I remember subscribing to a duck conservation magazine and being horrified to learn the organization conserved duck habitat in part for hunting, promptly cancelling my subscription. I recall refusing to eat the deer my step dad had shot on an autumn hunting trip, horrified that the little butcher paper packets in the basement refrigerator stated simply ‘loin’ or ‘rump’ in plain black marker. As though if you just put those pieces back together, it could be whole again.


It took my husband and I awhile to get rid of all the animal products in our kitchen. Though he took on the task of finishing the block of cheese, towards the end, he couldn’t bring himself to do it and a lot of food we gave away. We decided to keep our wool and our leather until those clothes had run their course, feeling that going out to immediately buy vegan versions seemed counter-intuitive from an environmental standpoint and though I think it was the right thing to do, I wonder about the message I am sending continuing to wear my leather boots. As I’ve opened myself up to this new level of awareness and of living compassionately I am, every day, confronted with these small hypocrisies. It is, after all, impossible to live in a way that is completely cruelty-free. Someone, or something, somewhere is being effected by our choices either to their benefit or detriment and it can feel debilitating when one begins to open up to that reality. What about organic? And non-gmo? And the issues of migrant workers and banana republics and the horrific injustice in the coffee and chocolate and textile trades? What do we do about those things? It doesn’t stand to reason that just because we can’t do it all, we shouldn’t at least do something and for me, being vegan is that something. It’s an entry point into a world of activism and hopefulness and an optimism that I can be part of the solution. Sure, I have to live and enjoy life and not be paralized by the impact of my every single choice, but I can also cultivate a living, honest awareness of my existence. A dialogue with the world. For that fish, for that pig, for the animals who are yet to experience life on earth and come with no knowledge of man’s capacity for good or bad, may we all grow and question, and try ,try, try, for the world we wish to be a part of.








Photos BY Drew Tyndell WORDS BY Rhiannon Leifheit Tyndell When my husband Drew and I first started traveling around the South and blogging about it on The Southerly, we weren’t yet vegan or even vegetarian. We were pescatarian, which is a fairly easy thing to be in these parts. We took our diet for granted as we drove around the southeast, able to find something to eat on almost any menu, no matter where we went. In small Tennessee meat-and-threes we got our fill of catfish and collards or humble grilled cheese sandwiches, oftentimes with french fries on the side and sweet tea served up in styrofoam cups. As a Yankee who never really developed a taste for catfish, I was much happier eating on the North Carolina coast, enjoying freshly caught grouper sold right off of old wooden fishing boats. I ate crab-cakes in Charleston, beignets in New Orleans, and just about every other staple of Southern cuisine that wasn’t barbeque, from cornbread to grits to biscuits to chocolate bourbon pecan pie. “How are you going to eat when you’re on the road?” people would ask after we made the switch to veganism, and it always took me a while to come up with an answer. In our long and slow conversion to eating vegan, I hadn’t considered how hard it might be to find a vegan meal in a country town. I hadn’t really imagined the weird looks we’d get from cafe waitresses after bombarding them with annoying questions that almost always ended up having the same answers. “Yes, of course the grits/biscuits/pies have cheese/butter/eggs.” And then, inevitably, “Honey, this is the South!” It took us only one or two lean and hungry trips to learn that we really needed to start planning ahead. Now I make sure to do plenty of online research before hitting the road. I always check out Happy Cow for vegan options, and I search Yelp for restaurant reviews and tips. I look for local vegan blogs, and I try to find the answers to all those annoying questions in advance so that I don’t have to ask them in the first place.


As vegans, we now bring a lot more food on trips than we used to; when you’re driving through the mountains and through rural country towns you really have to. I usually make tempeh wraps for the road, and I pack a bag with fruit and nuts and date bars, plus another meal or two if I’m wary of our destination’s options. But most of the time I don’t have to worry about packing extra meals, since most fairly large cities in the South have plenty of vegetarian and vegan-friendly spots to choose from. There are the old standbys: the international restaurants, the organic supermarket hot bars, and the ever-so-hippie vegetarian joints that can be found in just about any college town. And then there are the new favorites, vegan restaurants that have ridden in on the wave of a new Southern food culture. These days the South is the darling of the American culinary world, with new restaurants, coffee shops, and bars opening up all the time, and vegans haven’t been overlooked. Even in cities where it once was a challenge to find vegan food of any kind, it’s now possible to enjoy a creative vegan meal at an upscale restaurant, or to buy a Korean tofu taco from a food truck before heading over to the vegan ice cream shop for dessert. Of course, most visitors who come to the South will eventually be hit with a craving for the food the place is famous for: the collards, the biscuits, the cornbread. The grits, the soul food, the pecan pie. It’s inevitable. No need to worry; vegan restaurants in these three cities have the Southern staples covered too . . .


Atla 50




Living in Atlanta, Georgia made our switch to veganism easy. As one of the largest and most cosmopolitan cities in the South, Atlanta has a thriving food scene,with an abundance of farmer’s markets, food trucks, and restaurants of every kind. Vegan Atlantans never have to worry about running out of eating options in town, and neither do visitors. They can save their worries for deciding what to put on their itineraries. There’s a lot to do in Atlanta. The city is diverse and constantly changing, and it’s impossible to reduce it down into a pretty word picture or just a blurb in a travel guide. Atlanta is sprawling, with restaurants and attractions to be found in every part of the city. The east side is the heart of Indie Atlanta; it’s home to music venues and vegetarian restaurants alike. The Sweet Auburn Curb Market has been selling locally grown produce since the 1920s, and historic sites like Martin Luther King, Jr.’s birthplace and the grandly Victorian Oakland Cemetery are only a few blocks away. Piedmont Park in Midtown is still, after a century, Atlanta’s most beautiful green space. And the nearby west side is currently booming; once an industrial district, it’s now a mixed use neighborhood. Old warehouses and factories have been transformed into restaurants, shops, and homes in Atlanta’s best example of urban renewal. For a glimpse of old Atlanta, head north to the Atlanta History Center. It has one of the best Civil War collections in the country, as well as exhibits celebrating the city’s rich cultural past.



This little cafe has a low-key atmosphere and an ever-changing, all-vegan menu that may include grits one day and (tempeh) chicken salad sandwiches the next. Best of all are the baked goods: cupcakes, muffins, cookies, and even cinnamon rolls, served fresh from the oven. Atlanta is famous for its soul food, and Soul Vegetarian is a favorite of vegans, vegetarians, and omnivores alike. Its mac and cheese, cornbread, and barbeque are sure to feed any craving for home-cooking. And since everything on the menu is vegan, there’s nothing stopping you from having a full-on soul food feast. Revolution makes some of the best doughnuts in town, and most of them just happen to be vegan. There are plenty of varieties to pick from, ranging from jam-filled rounds to apple fritters to good old-fashioned chocolate cake doughnuts. Atlanta’s Buford Highway is a multicultural treasure---a long stretch of road lined with supermarkets, shopping centers, and restaurants representing almost every country you can think of. Lee’s Bakery, a tiny Vietnamese bakery/cafe is another place that, while not necessarily vegan, offers up some good vegan alternatives. Its pho-like soup is marked vegan clearly on the menu, and Lee’s might be the only restaurant in town offering vegan bahn mi (just ask your waiter to hold the mayonnaise).









Chattanooga, Tennessee is easy to underestimate. Before going through there the first time I had no idea how beautiful the place would be. I couldn’t guess how my first view of it would take my breath away--- that slow bend into the city, swooping around the river, with Lookout Mountain looming overhead. And once we finally spent some time in Chattanooga I was amazed by how much there was to do there, and by how quickly it had become one of my favorite destinations. It’s an overlooked city, often overshadowed in Southern travel guides by its showier sisters. Nestled in-between the Appalachians and the Cumberland Plateau, Chattanooga is, at heart, a mountain town. Its laid-back and earthy atmosphere attracts outdoor enthusiasts from across the country, cyclists and rock climbers and hikers who flock to the area for its sport and for its beauty. Indeed, just about every tourist who comes to Chattanooga is drawn there by the mountains. History buffs drive (or take the 118-year-old Incline Railway) up Lookout Mountain to the bluffs of Point Park, where the Civil War’s Battle Above the Clouds place. Rock City and Ruby Falls, Lookout Mountain’s other main tourist draws, are also practically historic at this point. Both were opened to the public in the 1930s as a way to capitalize on the mountain’s beauty and breathtaking views, and both remain endearingly hokey and fun roadside attractions of a bygone era. But a lot of new things are happening in Chattanooga. Its waterfront is newly revitalized, complete with a 13 mile riverwalk for walkers and cyclists. A free electric shuttle and a bike-share system make getting around downtown Chattanooga even easier. And then there’s the food. In recent years, all sorts of new restaurants and coffee shops have been popping up around town, and there are even some great options for vegans:


Every bit as unassuming as the city it calls home, Sluggo’s serves up all-vegan homestyle food with no pretensions. Lunch and dinner specials change daily, featuring everything from kale bowls to tofu pot pies. Sundays are brunch days; be sure to get a cider mimosa or a cup of locally roasted Velo coffee. This Mexican restaurant is something of a vegan secret in town. There’s a vegan menu with over ten items on it---you just have to be sure to ask your waiter for it. You can choose from enchiladas, tortilla soup, and of course, tacos. Our favorite is the vegan jerk taco with mango salsa and sauteed plantains. The sister restaurant to Taco Mamacita, Urban Stack is a modern burger joint housed in a LEED certified, sustainably remodeled old railway building. Its menu is likewise a mix of the old and the new, featuring twists on the classics, such as the the Vegan on Shrooms burger. This natural food market chain is based out of Asheville, NC, and each of its stores has a bit of that hippie vibe the city is known for. Think locally grown produce, organic food and toiletries, and a hot bar with plenty of vegan picks.






It’s impossible to do a travel feature on the South without writing about Nashville. The city is everywhere right now: on television, on the radio, in magazines that almost always end up giving it glowing reviews. This one will be no different. We love Nashville so much that we plan to move there one day, but until then we’ll continue to appreciate it as tourists. Each time we visit Nashville we discover something new. There is always some new food hotspot to go to, park to visit, or boutique to shop at. And just when I think I’ve seen every exciting new place in Nashville I’ll come across some big glossy magazine feature that proves me wrong. There’s a lot we still have to see. On our list: Jack White’s Third Man Record Store, Crema Coffee, and The Patterson House, a speakeasy with an old-fashioned drink list. Nashville is also becoming famous in fashion circles for its unique interpretation of American classics. Imogene + Willie, a denim-based label, is run out of an old brick service station, and is garnering even more rave reviews for an already popular city. Nashville is rooted in country music, and country music is mainly what continues to draw the crowds. Music venues, bars, and western wear shops line Lower Broadway. The street is often packed with tourists, but those looking for a glimpse of old Nashville need to walk down Broadway at least once. Old favorites like Hatch Show Print and Ernest Tubb’s Record Shop (where Loretta Lynn used to sing) are still very much alive and going strong. Drive a bit outside of town for a stop at the Loveless Cafe. You might have to settle for just some sweet tea (its menu is anything but vegan) but the atmosphere is as old-fashioned country as it gets, and on Wednesday nights you can watch Music City Roots recorded live at the Loveless Barn. Also nearby is the Natchez Trace, one of the most picturesque roads in the South. A day spent driving along middle Tennessee’s rolling hills and pastures is a day well spent.

Vegans may not be able to get their fill of Southern style comfort food at the Loveless, but they can get it at The Wild Cow. On the menu are hearty sandwiches, lentil bowls, and a variety of vegan baked goods and ice cream flavors. Weekend brunches at the Wild Cow are always popular, and for good reason. One of the better coffee houses to have emerged in Nashville recently, Barista Parlor also caters to vegans. Lattes and drinks can be made with almond milk, and the front counter is always stocked with artisan chocolate bars---some of them vegan, and the best of them made by Nashville’s own Olive & Sinclair. This Indian restaurant has an all vegetarian menu, with many vegan options available. There’s a lot to pick from; the menu is huge, featuring so many different types of curries and breads and traditional desserts that making a decision might be tough. BYOB. All vegan and mostly organic, Khan’s is famous around town for its creative desserts. Karina Kahn started her bakery to provide cakes and cookies for health-conscious vegans, and since then Kahn’s has only grown, now serving breakfast and lunch on weekdays.



Make your hot summer a little bit cooler. Prepare from fresh and young local vegetables. Serve with your favorite breads or crispy veggies. Eat it cool. You will feel refreshed and calmed.




Cold cucumber soup 2-3 big cucumbers 200g (scant cup) silken tofu 1 garlic clove 1 avocado juice from one lemon salt and pepper coriander, mint or spinach

1. Wash cucumbers, dry them, trim the ends and peel. Peel avocado, cut it in half and remove the stone. Put it into the food processor or blender container. 2. Add cucumbers, tofu, garlic and lemon juice. Blend it to a smooth consistency. 3. Season with salt and pepper. Serve withe coriander, mint or chopped spinach leaves.

Beetroot soup ½ kg (1 lb.) of chard and little beets 2 liters (8.5 cups) of vegetable stock 200g (scant cup) silken tofu 2 tsp lemon juice salt pepper fresh radish dill chives

1. Chop the chard and beets. Boil the stock and add the vegetables. Cook it for few minutes or until a bit soft. 2. Add the silken tofu and pour the soup into a food processor or blender (or use an immersion blender) and blend until smooth. While mixing add lemon juice. 3. Chill. 4. Add the chopped radish, dill and chives. Season with salt and pepper. Serve with avocado.

Lettuce and mint soup 3 tsp of oil 1 medium onion 1 small-medium head hard lettuce 1 liter (4.25 cups) vegetable stock 10-15 mint leaves 2 tbsp soy cream salt and pepper


1. Cook down sliced onion in the oil until translucent. Add the shredded lettuce and cook for a few minutes, then pour in the vegetable stock. 2. Bring to a boil and then cook for 5 minutes. 3. Pour the soup into a food processor or blender (or use an immersion blender) and blend until smooth. 4. Chill. 5. Chop the mint leaves and add to the soup. Add the soy cream and season with salt and pepper. Serve with bread or toasts.






WORDS & photos BY COURTNEY WEST ILLUSTRATIONS BY WALLACE WEST It’s 5:45am on a Saturday morning and my alarm is blaring in my ear, forcing me awake. I can already hear the eager birds chirping away outside even though the sun has yet to rise. It’s market day so that gives me the kick I need to prop myself out of bed, stretch a little, and greet the day. I’m ready and out the door by 6:45, which is an accomplishment for a lazy Saturday. As I drive to the market, the sun has started to rise and is blanketing everything in its soft light. When I arrive, most of the farmers are already setting up their tables and tents. The next part is my favorite as I get to see them carefully removing all of the fresh produce from a myriad of crates and boxes. The greens unfurl their leaves, looking slightly rumpled from transport. They immediately perk up when placed in a chilly bath of ice water. All of the produce is laid out on the tables in a beautiful rainbow, ready and waiting to be taken home and enjoyed. From across the parking lot, I spy one of my favorite, and, in my opinion, the most photogenic of all the produce: rainbow chard. The pinks, oranges, and yellows of its stalks are like a shining beacon amidst the mounds of leafy greens. This creates quite the distraction while I clumsily attempt to set up my own tent and table. I often wonder how baked goods and jams can even compete with such a variety of gorgeous fruits and vegetables. The produce always steals the show, as it rightfully should. On market days it’s rare that I come prepared with a list of what I would like to buy. I usually wander around a few times, seeing if anything in particular catches my eye. Then, I’ll visit the farmers and see what they have available or what might look especially beautiful that day. If I run across something I’ve never seen, or I spot a new heirloom variety of produce, I almost always come home with it to experiment. Since becoming a market regular (and now a vendor), I can usually count on the availability of certain items. I always know that Crawford Farms will have big, beautiful bunches of greens and Tanksley Farms will have a lovely variety of squashes. And, if it’s summer-time, McPeak orchards will be there with overflowing baskets of ripe, juicy peaches.



I think what I enjoy more than the produce is the connections I’m able to make. I am not only able to create and develop personal relationships with the farmers, but I am also tapping into a more intimate connection with my food. I know where it comes from, who nurtures it, and what time of year I should expect it on my plate. I’ve learned to surrender to Mother Nature and let her plan my meals for me. I’ll be the first to admit that this change didn’t happen overnight. It was more of an evolution that occurred over time, spurring adjustments and creating “growing pains” along the way. But, humans by nature are adaptable creatures, and I like to think I’ve adjusted quite well. Though the town I live in may be rather small, we are lucky enough to have a farmers market every Saturday from spring through fall. I used to long for a larger market, but after having considered what it would be like without one, I’ve never revisited the thought. Our market may be small, but what it lacks in size is more than made up for with the variety and quality of the produce. Some of the best produce I have ever tasted has come from my little market, and I’m pretty sure I’ve discovered a wealth of new (and delicious) vegetables because of it. Over the past couple of years, the market has become a permanent fixture on my Saturday mornings and I wouldn’t have it any other way. The winter months can be challenging while it is closed, but it only makes its presence the rest of the year that much sweeter. The importance of farmers markets is more than just about buying local produce. Yes, they provide access to locally grown produce that does not travel far from the field to your table. But, they also support your local economy by placing money back into it instead of the industrial farming operations that seem to have the monopoly on supermarket produce. In terms of efficiency and common sense, it seems like the best option is to buy local goods when they are available to you. The goods are fresh, in season, and available without a 1,200 mile journey in the back of a truck or airplane. The amount of fuel expended just to put tomatoes on your plate in December is quite outrageous (and a bit unnecessary). One commonly overlooked benefit of buying from farmers markets concerns the impact on the environment. Small farms that sell their produce at markets typically follow organic practices, though they may not be a certified organic operation. Organic farming practices use cover crops or animal manure as fertilizer which aids in improving soil fertility season after season. Conversely, many industrial farming operations focus on mono-cropping, chemical fertilizers, and pesticide use which promotes heavy soil erosion and leads to a loss of soil fertility through the leaching of any remaining nutrients in the soil.

The focus is geared towards large-scale crop production instead of crop diversity or the environment. In contrast to supermarkets or chain grocery stores, most farmers markets have rules regarding the produce that can be sold. Typically, nothing can be genetically modified or grown with the use of pesticides. Essentially, the produce should be grown in an environmentally conscious manner. Farmers markets provide a necessary venue for small farms to try to compete with the much larger industrial operations that use genetically modified seed and harmful pesticides. Farmers markets also provide a place where you can physically meet and talk to the person(s) who grow your food. They have followed that carrot or radish from seed, to sprout, to ripeness, nurturing it along the way. They will be able to tell you everything you want to know about their produce and are usually more than happy to do so. It’s all about making personal connections with your farmers and food. These connections allow us to see fruits and vegetables as products of the earth and not ones from a supermarket shelf. You’ll know how a strawberry or snap pea grows and why they are only available in the spring. Eating produce “in season” allows you to fully appreciate your food and enjoy it while it’s available. This experience will hopefully transcend the simple act of food consumption and prevent you from missing these delights when they are not in season. As I stated earlier, I am quite lucky to have the quality and quantity of local goods that are readily available to me. I realize that not everyone lives in close proximity to a farmers market, but that doesn’t mean you can’t start small and seek out local goods. All it takes is asking questions and doing a bit of research. Ask your local grocer about what goods may be local or about the possibility of stocking local products. The more people speak up and ask, the more options will become available to you. If you would like to find a farmers market or Community Supported Agriculture Program (CSA) near you, please visit or farmersmarkets. For more information on my local farmers market, please visit

*quote taken from page 349 of Animal, Vegetable, Miracle by Barbara Kingsolver



For a bit of summer inspiration, I’ve included a few recipes revolving around seasonal summer produce. Everything is mostly raw since summer produce seems to be best enjoyed in its purest form. Due to the fact that different areas tend to have varying produce options and growing seasons, feel free to make substitutions when necessary. Bon appÊtit!





Crust Ingredients

2 cups pitted soft dates 1 cup pecans Small pinch of sea salt Splash of warm water Filling Ingredients

1 cup cashews, soaked overnight or for at least 3 hours ½ cup filtered water Juice of 1 lemon Flesh of 1 large peach or 2 small peaches Handful of fresh basil 1 tbsp agave (optional) Topping Ingredients

ž to 1 cup of fresh mixed summer berries (blueberries, blackberries, raspberries, etc.) Basil leaves to garnish (optional) Instructions

1. Combine the dates, pecans, sea salt, and warm water in a blender or food processor. Process until the mixture breaks down and starts clumping together. 2. Line 8 wells of a muffin tin with cello wrap. Divide the crust mixture between each of the wells. Using damp fingers, gently push the crust mixture onto the bottom and sides of the well so that it forms a cup. Repeat with the remaining wells. 3. Place the muffin tin in the freezer while you make the filling so that the crust can firm up. 4. Drain the cashews and rinse them off. Combine the cashews, water, lemon juice, peach, basil, and agave if using in a blender or food processor. Blend the mixture until it is very smooth. 5. Remove the crusts from the freezer and spoon the filling into each cup, filling them almost to the top. 6. Place the tarts back in the freezer and allow them to set up for 3 to 4 hours. 7. When ready to serve, remove the tarts from the freezer and allow them to thaw slightly for 5 minutes. 8. While the tarts are thawing, toss the berries together in a bowl. Top each tart with a handful of berries and a basil leaf then serve. Keep leftover tarts in the freezer. Makes 8 mini tarts. note: If you have leftover filling and berries, you can freeze them in popsicle molds!



Salsa Ingredients

¾ cup diced fresh tomatoes ¼ cup diced sweet red onion 2 tbsp minced poblano or jalapeno pepper 2 tbsp roughly chopped pepitas 1 tbsp minced fresh cilantro 1 tsp fresh lime juice (about ¼ of a lime) Sea salt to taste Soup Ingredients

kernels from 5 ears of corn (about 3 ½ to 4 cups) flesh of 1 avocado juice of ¾ of a lime handful of fresh cilantro splash of apple cider vinegar splash of agave 2 cups filtered water ½ tsp sea salt 2 tbsp poblano or jalapeno pepper Instructions

1. Combine the ingredients for the salsa together in a bowl and set aside. 2. In a blender or food processor, combine the ingredients for the soup and blend until very smooth. 3. Serve at room temperature or chilled topped with a mound of the fresh salsa. Makes 4 to 6 servings. notes: The salsa can be made ahead of time and kept covered in the fridge until needed. One whole lime is needed for both the soup and the salsa.







Ingredients 4-5 cups of your favorite bread, cut or torn into bitesized pieces olive oil 2 large heirloom tomatoes 2 small Kirby cucumbers 6 small sweet peppers or 1 sweet bell pepper 3-4 cups mixed greens (I used mizuna and romaine) ¼ cup mixed fresh herbs (I used parsley, chives, & lemon thyme) 2 tbsp minced preserved lemon peel (or the zest of 1 large lemon) 2 tbsp olive oil 1 ½ tbsp apple cider vinegar Sea salt as needed Instructions 1. Pre-heat your oven to 350 degrees. 2. Spread the bread out onto a baking sheet and drizzle a bit of olive oil over it. Toss the bread to evenly coat it with the oil, then place it in the oven. 3. Check the bread after 10 minutes and toss it once more. Place it back in the oven for 10 to 15 minutes until the bread is toasted and golden. Remove the bread and allow it to cool. 4. Cut the tomatoes, cucumbers, and sweet peppers into bite-sized pieces and add them to a large bowl. Tear the greens into bite-sized pieces and add them to the bowl as well. Finely chop the herbs and add them to the bowl with the other vegetables. Set the bowl aside while you make the dressing. 5. In a small bowl, combine the preserved lemon peel, 2 tbsp of olive oil, and the apple cider vinegar. Taste the dressing and add a bit of sea salt if needed. 6. Add the toasted and cooled bread to the vegetables and toss to combine. Add the dressing and toss to coat. The longer the salad sits the more the bread will absorb the dressing and juices of the vegetables. Serves 4 to 6 people.


Ingredients 4 cups diced and seeded watermelon (or other summer melon) ¾ cup plain cultured coconut milk (or other plain vegan yogurt of your choosing) Large handful of fresh mint Juice of 2 small limes 1-2 tbsp agave Instructions 1. Add all of the ingredients to a blender and blend until smooth and the mint has been chopped into very small pieces. 2. Serve chilled. Makes 2 large or 4 small servings. notes: Feel free to adjust the amount of agave as it will depend on how sweet you want the lassi. If you want a thicker consistency, freeze the melon before making the lassi. This mixture will also make delicious popsicles if you have any leftovers.

notes: If you can’t find preserved lemons, feel free to sub in the zest of 1 large lemon and a bit of extra sea salt. I used a whole grain gluten free bread, but feel free to use what is available to you.


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1 cup/100 g cauliflower, finely chopped 2.5 tbsp/20 g bitter chocolate, finely chopped 2 cups milk 2 tbsp vegan margarine half of a vanila bean 4 tbsp agave syrup 1/4 cup potato starch + 1/4 cup cold milk 1. In a medium pot bring milk to boil, then add cauliflower with margarine, vanila and agave syrup. Boil on a medium heat until cauliflower is tender, then puree cauliflower and set mixture aside. 2. In a small cup mix together milk and starch. On a minimal heat bring pureed cauliflower mixture to boil, starch with cold milk and keep whisking until a pudding is thick. Serve with bitter chocolate.


1 cup fresh peas 1 cup coconut cream 1/2 cup fresh mint 4 tbsp fresh lemon juice 5 tbsp agave syrup 1. In a big pot bring the water to boil and cook peas for 3-5 minutes. Then immediately put peas into ice cold water in order to stop cooking and keep nice colour. 2. Remove peas from the water and puree them with remaining ingredients. Pour the mixture into an ice cream maker and proccess according to the instructions. Serve with fresh mint.


1 banana, frozen 2 cups fresh spinach 4 rhubarb stalks 1 cup fresh apple juice 1. Mix together in your blender until smooth. Serve immediately and drink to the last drop.


2 red bell peppers, cored, seeded, and diced 2 cups orange juice 2 tbsp agave syrup 2 tbsp potato starch 1/2 cup water olive oil 1. Preheat the oven to the 365째F/185째C and gently toss peppers with olive oil in a baking dish. Bake 30-40 min until peppers are very tender and black on all sides. 2. Remove the peppers from the oven and place them in plastic bag. After 10 minutes remove the plastic bag and carefully skin off them. 3. Place the skinned peppers in a medium pot with orange juice and agave syrup. Bring to boil on a medium heat. In a meantime stir the potato starch with water. 4. When orange juice starts to boil add the starch with water to the pot and whisk until kissel starts to thicken. Serve hot with lemon zest.








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Summer 2013  

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