National Vegetarian Week 2016

MAY 12 - 18, 2016 THE VOICE | 25

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National Vegetarian Week

TURN THE TABLES Can you ditch meat for National Vegetarian Week?

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E OFTEN choose what to eat based on what we love the taste, or because it’s good for us. Sometimes, however, food does more than just nourish our bodies. Sometimes flavours can remind us of good times, or past celebrations, or a sense of home. We all have a dish or meal that that is special to us - and this National Vegetarian Week is your chance to celebrate them.

This year, National Vegetarian Week is all about your food, stories and traditions, and you can tell others all about them: Simply pull up a chair and visit their online ‘Kitchen Table’ and share your stories about your favourite veggie dishes, discover new recipes and make connections with traditions old and new.

Lynne Elliot, chief executive at the Vegetarian Society said: “Food has a special place on everyone’s table because it can evoke great memories of places, people and events. Maybe a family holiday once inspired you to rustle up something you now call Skegness soufflé, or perhaps you invented a recipe

for banana curry the day you ran out of potatoes and you’ve loved it ever since - or have you lovingly refashioned a fabulous veggie version of a dish that reminds you of home?

Whatever it is, we want to hear from you - and our ‘Kitchen Table’ is waiting to collect your stories.”

National Vegetarian Week 2016, which is brought to you by the Vegetarian Society, take place from Monday May 16 to Sunday May 22. Now in its twenty-fourth year, this celebration of all things veggie is a great time to talk about food, traditions and those special dishes.

The Vegetarian Society is a charity that influences, inspires and supports people to embrace and maintain a vegetarian lifestyle. Being a vegetarian is a choice that is kinder to animals, to people and to our living planet. Established in 1847, we are the oldest vegetarian organisation in the world.

VEG-TASTIC: Share what veggie meals you and your family enjoy with the Vegetarian Society’s Kitchen Table

■ For more information, visit: www.nationalvegetarianweek.org and www.vegsoc.org

Supergreen Stir-Fry with Marinated Tofu Choosing wholegrain varieties of rice helps to increase your daily fibre intake, which is good for a healthy digestive system. Wholegrain foods are also a good source of B vitamins which help to convert food into energy.

SERVES FOR 2 Preparation: 15 mins, Cooking: 30 mins, Energy: 507 kcals Ingredients: 80g brown rice, 20g cashew nuts, 1 tbsp extra virgin coconut oil 1 medium red onion, sliced, 2 cloves garlic, finely chopped, 1 small red chilli, finely chopped 160g marinated tofu pieces, 100g broccoli, cut into small florets, 1 large courgette, cut into sticks 50g soya beans, frozen, 10g fresh coriander, finely chopped, 2 tsp low sodium light soy sauce.

Method Bring a large saucepan of water to the boil.

Add the rice and cook for 20 minutes until tender. While the rice is cooking, toast the cashew nuts in a small pan over a medium heat until they turn golden brown. Watch the pan carefully as the nuts can easily burn.

Once browned, remove from heat.

Next, heat the coconut oil in a wok or large, deep-sided frying pan, add the onion, garlic and chilli and cook for 1 minute, then add the tofu and cook for a further 2 minutes.

Stir in the broccoli, courgette and soya beans, adding a small splash of water to the pan so the vegetables can cook in the steam.

Cook for 5 minutes until the vegetables are tender, stirring in the cashew nuts halfway through. Remove the pan from the heat and mix in the coriander and soy sauce.

Drain the rice and divide it between two bowls, then top with the stir-fry.

26 | THE VOICE MAY 12 - 18, 2016

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Eat Good, Eat Clean, Eat Blessed Can a diet free of meat, milk, eggs, butter and cheese actually taste good? According to cook, author and TV presenter Susanne Kirlew, the answer is a definite yes. She is on a mission to change the image of vegan & vegetarian food as all about boring, bland tofu and buck wheat.

By Susanne Kirlew

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EXPERT: Susanne Kirlew

ELLO I’M Susanne Kirlew, also known as Kirly-Sue, vegan expert, food writer, cook book author and TV presenter.

I was born and raised in London and my country of origin is Jamaica.

My parents came to the UK in the 1950s and 60s and they raised me to be a meat eater, but being from the Seventhday Adventist church I was always taught to eat healthily (Seventh-day Adventists encourage a vegan / vegetarian diet and healthy eating).

I was a vegetarian for over 20 years (from the age of 18)

and then I decided to become a vegan and I have done so for the past 2 ½ years. I struggled with some of the recipes at first as I don’t really like tofu and I don’t like bland food. This prompted me to write my first cook book entitled Kirly-Sue’s Kitchen.

I’m delighted to be bringing you useful information about healthy eating and vegan food.

My speciality is Vegan Jamaican food, and in this article I will be featuring recipes that have lots of flavour and spice… so you can put some sunshine in your food!

I love helping those who want to eat healthier and try new meat-free dishes.

Since I decided I wanted to help others on their healthy eating and meat-free journey, it has opened up many doors and provided many different platforms for me to help others.

This includes my vegan cooking show I have in the USA on 3ABN TV entitled Kirly-Sue’s Kitchen, which has been running for four years now. I also make many media appearances to speak on vegan food and lifestyle.

I also love to get out and about and I make regular appearances at vegan and vegetarian food festivals/shows including Vegfest (www.vegfest. co.uk) and The Allergy Show (www.allergyshow.co.uk/) . I usually do cooking demonstrations and I demonstrate how easy it can be to cook tasty vegan food.

Besides cooking demonstrations I do various seminars and my most popular seminar is entitled “How To become a Vegan”.

My last seminar was oversubscribed with standing room only. The majority of the attendees you may be surprised to know were members of the African Caribbean community.

I was pleasantly surprised myself that there was a real

thirst for knowledge about what being a vegan entailed.

Here, I am going to share with you the most popular questions and of course let you have the answers I gave to those questions as well as sharing some simple recipes you can try.

Q. What is the difference between a vegan and a vegetarian?

A. A vegan – eats no meat, fish, dairy, eggs or honey, A vegetarian - eats no meat and no fish, A pescatarian eats no meat (but they do eat fish), A flexitarian is someone who eats meat and fish but also likes to have vegan or vegetarian options on a regular basis, Vegan-Curious – eats meat and fish but has a strong interest in vegan food and is seeking knowledge and trying out vegan recipes.

Q. But I know someone who is vegetarian and they eat fish, so don’t vegetarians eat fish?

A. Someone who calls themselves vegetarian and still eats fish is a little confused, as vegetarians do not eat fish. There are people who call themselves vegetarian and still eat fish and this is what causes the confusion. The days of the Birkenstock wearing, Crystal powered, tofu eating, long haired, 1970’s style vegan is more or less an image of the past.

Nowadays veganism is much more mainstream and attracts people from all walks of life.

Thanks to a significant number of celebrity vegans and vegan super-bloggers, veganism has suddenly become far more glamorous. This is not just a celebrity trend, as The Vegan Society has reported that the number of vegans in the UK has doubled in the last nine years from 150,000 to around 300,000.

The rise of veganism in the UK is not surprising, having had to cope with the horse meat scare, BSC and foot &

mouth disease, all of which have caused much concern for the British public. Many people are asking the question ‘How To Become A Vegan?’ and are looking for ways to make the transition from eating meat and fish to veganism. The market research company Mintel has reported that the non-dairy milk market dramatically increased from 36 million litres in 2011 to 92 million in 2013, making it worth over £150 million.

Veganism is important, as it’s a subject that people need to have the opportunity to know more about, so that they can make an informed decision. Exploring a more plant based diet is better for our bodies and the environment. Nature creates a wealth of good things that lead to vibrant health. Pure water, fresh air and sunlight—when used appropriately—promote clean, healthy lives.

Exercise and avoidance of harmful substances such as tobacco, alcohol and mindaltering substances leads to clear minds and wise choices.

A well-balanced vegan diet that avoids the consumption of meat coupled with intake of legumes, whole grains, nuts, fruits and vegetables, along with a source of vitamin B12, will promote vigorous health.

I am not an angry or dictatorial vegan… I believe everyone should be free to make their own dietary choices. I just want everyone to know the facts and then the choice is theirs. My hope for all is always to eat good, eat clean and eat blessed.

Follow Kirly-Sue on: • www.Facebook.com/ Kirly.Sue.Kitchen • @KirlySueKitchen • @KirlySuesKitchen • Kirly-Sue’s Kitchen • www.KirlySueskitchen. co.uk

MAY 12 - 18, 2016 THE VOICE | 27

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Quick, easy and tasty vegan recipes from Kirly-Sue’s Kitchen Caribbean Lentil & Potato Bake Preparation time: 15-20 minutes Cooking Time: 45 minutes-1 hour Serves: 4-5 portions INGREDIENTS

• 7-8 medium potatoes (peeled and thinly sliced) • 14 oz or 400 g red lentils (rinsed) • 1 tbsp light olive oil or 2 oz or 50g vegan butter • 1 onion (chopped) • ¼ tsp salt • 1 garlic clove (crushed) • 2 inch piece ginger (grated) • ¼ tsp paprika powder • ½ tsp cumin powder • ¼ tsp coriander powder • ¼ tsp turmeric • 2 medium sized fresh tomatoes (or one 7 oz or 200 g can tomatoes) • ½ tsp garam masala • 2 oz or 50 g coconut milk (or 2 oz or 55 g creamed coconut) • Spray oil PREPARATION

1. Parboil thinly sliced potatoes for about 10 minutes or until they are half cooked, drain and set aside.

2. Heat the oil or butter and then add the onions and garlic.

Fry until the onions are caramelised.

3. Add the salt, cumin, coriander, turmeric and paprika powder.

4. Mix for a minute and then add the tomatoes.

5. Cook until it begins to thicken.

6. Add 4 tbsp or 60 ml of water and stir. Then add the lentils and mix thoroughly.

7. Cover and simmer for 15-20 minutes stirring every 5 minutes so that it does not stick.

8. Add the ginger and the garam masala and simmer for a further 5 minutes.

9. In a large baking dish put a thin layer of the lentil mixture (enough to cover the base).

10. Add a layer of potatoes to cover the lentil mixture.

11. Keep adding layers of lentil mixture and potatoes and end with a layer of potatoes.

12. Spray the top with spray oil (can brush lightly with oil if

you don’t have any spray oil).

13. Bake in a medium oven for 45 minutes-1 hour or until potatoes are cooked.

14. Serve with a side salad or mixed vegetables.

Aduki Bean & Bulgur Wheat Balls Preparation time: 15-20 minutes Cooking Time: 30-40 minutes Serves: 3-4 portions INGREDIENTS

• 6 oz or 175 g aduki beans (soaked overnight) • 11 oz or 300 g bulgur wheat • 1 pint or 500 ml vegetable stock

• 3 tbsp olive oil • 1 onion (finely chopped) • 2 garlic cloves (crushed) • 1 tsp ground coriander • 1 tsp ground cumin • 3 tbsp egg replacer • 3 oz or 75 g dried breadcrumbs • 2 tbsp mild curry powder PREPARATION

1. Preheat oven to 350°F, 180°C or gas mark 4.

2. Cook the aduki beans in boiling water for 40 minutes until tender. Drain and rinse.

Let cool.

3. Cook the bulgur wheat in the stock for 10 minutes until the stock is absorbed. Set aside.

4. Heat 1 tbsp oil in a skillet to fry onion, garlic, and spices for 4-5 minutes.

5. In a bowl, mix onion, beans, coriander, curry powder, and egg replacer and mash with a potato masher. Add the breadcrumbs and bulgur wheat and stir well. Cover and chill for 1 hour, until firm.

6. With wet hands mould the mixture into 30 ball shapes.

7. Place on a greased baking sheet and bake for 30-40 minutes.

Baked Chickpea Burgers Preparation time: 15-20 minutes Cooking Time: 15-20 minutes Serves: 8 burgers INGREDIENTS

• 2 tbsp olive oil (or canola oil) • 8 oz or 225 g onions (finely

chopped) • 3 garlic cloves (minced) • 1 tsp ground cumin • 2 oz or 50 g carrot (finely chopped or shredded) • 7 oz or 200 g canned or cooked chickpeas (drained) • 1½ tbsp tahini (or peanut butter) • 2 tbsp parsley (finely chopped) • 1 oz or 25 g chickpea flour (white) • ½ tsp baking powder • 1 tsp salt • 2 tsp lemon juice • Salt and pepper to taste • Spray oil PREPARATION

1. Sauté the onions over medium heat, stirring frequently, until they soften.

2. Add the garlic, cumin, and carrot and continue cooking for two more minutes.

3. Transfer to large bowl or food processor and add the chickpeas.

4. Mash or process until ingredients are combined.

5. Stir in tahini and parsley and lemon juice.

6. Combine the flour, baking powder, and salt in the small bowl, and then stir into chickpeas.

7. Add flour to the bean mixture.

8. Flour your hands, shape mixture into four patties, and dust them with flour.

9. Fry in 1 tbsp oil over medium-low heat for 1 minute, until just beginning to brown or spray with cooking spray and cook that way for less calories.

10. Bake in a medium oven for 20-25 minutes or until golden brown

Jamaican Patties PREPARATION TIME: 15-

National Vegetarian Week

20 minutes Cooking Time: 2030 minutes Serves: Makes 7 patties INGREDIENTS

For the pastry • 9 oz or 250 g plain flour • ½ tsp ground turmeric • ½ tsp salt • 125 g cold vegan margarine or butter (cut into cubes & frozen) • 5-6 tbsp cold water For the filling • 1 tsp oil • 1 lb 2 oz or 500 g soya mince (pre-soaked if dried variety or defrosted if frozen variety) • 1 onion (diced) • 2 cloves garlic (minced) • 2 inch piece of ginger (minced) • ½ tsp coarsely ground black pepper • 2-3 tsp curry powder • ½ tsp dried thyme • ½ tsp paprika • ¼ tsp salt • 2 tomatoes (chopped) • 4 Tbsp fresh wholemeal breadcrumbs • ¼ pint or 125 ml water • 1 vegetable stock cube

Rice & Peas Preparation time: 10 minutes Cooking Time: 1½ hour Serves: 4-6 Ingredients

• Add 1½ pints or 500 ml of water • 1½ pints or 750 g plain rice (uncooked) • 7 oz or 200 g dry kidney beans or gungo peas (also known as pigeon peas) • 3 cloves garlic (finely chopped) • 3½ pints or 750 ml of boiling water • 3 scallions (spring onions may be used as a substitute) • ½ pint or 250 ml coconut milk • ½ tsp of salt • ½ tsp ground black pepper • 2 sprigs fresh thyme (2 tsp dried thyme may be used as a substitute) PREPARATION

1. Add 1½ pints or 500 ml of

water to the peas and leave to soak overnight.

2. Crush the garlic and add to 3½ pints or 750 ml of boiling water.

3. Add kidney beans or gungo peas and boil for 45 minutes.

4. You can test to see if the kidney beans/gungo peas are cooked by crushing them against the lid of the pot. (If they crush easily, you are ready to move on to the next step).

5. Add the coconut milk, rice, salt, black pepper and thyme to the mix.

6. Crush the scallion (do not chop) and add.

7. The ‘rice and peas’ should be ready after about 40 minutes (exact cooking time will depend on the brand of rice used).

28 | THE VOICE MAY 12 - 18, 2016

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Some interesting TRY THIS DELICIOUS health benefits of VEGAN CAESAR SALAD cucumber

By Melissa d’Arabian

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ID YOU know that cucumber is quite an amazing vegetable, loaded with nutritional benefits? Cucumber, or Cucumis sativus, belongs to the same family as melon and squash. High in water content, researchers have discovered that it contains three beneficial lignans (lariciresinol, pinoresinol and secoisolariciresinol), which have been associated with a reduced risk of cardiovascular disease, as well as several different types of cancer, including ovarian, prostate, breast and uterine.

NUTRITIONAL POWERHOUSE Cucumber is a superfood containing almost all the vitamins you need each day, including B vitamins, vitamin C, fibre, vitamin K1, copper, potassium and manganese. Eat just one cucumber daily for your intake of multivitamins.

AN ENERGY BOOST The carbohydrates and B vitamins in cucumber provide sustaining energy that can last for hours.

GREAT FOR HANGOVER Eat a cucumber right before bed and your hangover pains will be lessened. Cucumber contains a mix of B vitamins, sugar and electrolytes that keep you hydrated and feeling great after too

much alcohol consumption.

REDUCE SUGAR CRAVINGS Reduce cravings by snacking on cucumber slices rather than reaching for sugary snacks. You can sprinkle them with salt or cinnamon or pepper if you like.

REDUCE STRESS If you are having a very stressful day, boil a few slices of cucumber and breathe in the steam. The aroma of cucumber can promote feelings of calm and relieve anxiety. Even better, add a few drops of lavender essential oil. Lavender is known for its anxiety-reducing properties.

ELIMINATE BAD BREATH If you suffer from halitosis, aka bad breath, you may want

I HAVE heard that many restaurant chefs despise making Caesar salads, but I don’t understand why. Who wouldn’t love making lemony-cheesy-black-pepper-salad dreams come true?

So my resourceful little self has always had a solid Caesar salad game going on at home. My original recipe was rooted in the classic for years raw egg yolk, umamiladen anchovies, nutty Parmesan cheese, tart lemon juice. I then top that basic Caesar salad with almost any protein to turn it into a truly satisfying meal. Steak, shrimp or chicken work well, but so do turkey meatballs, roasted pork tenderloin and my secret weapon just about every kind of canned fish available.

Over time, I’ve adapted and adjusted my beloved Caesar salad recipe to account for changes in my family. When I was pregnant, I avoided raw eggs. My daughter’s gluten intolerance kicked the sourdough croutons to the curb. And my vegetarian niece and nephew had me searching for a worthy umami substitute for anchovies.

Recently, I faced my greatest challenge: a completely vegan Caesar salad for some dinner guests. No Parmesan cheese? I thought it would be impossible. But you guys, here is the impossible: a totally

to consider eating cucumber instead of reaching for sugary breath mints. Phytochemicals in cucumbers kill bacteria that cause bad breath and cavities.

Eat a slice after each cup of coffee or meal for breath that stays fresh all day long.

IMPROVES DIGESTIVE SYSTEM If you are experiencing constipation, cucumbers can help. Cucumbers are high in fibre, which can keep you regular and keep your digestive system working properly.

GOOD FOR DETOX Because of its high water content, cucumber is not only good

tasty vegan Caesar salad.

This salad gets its rich umami flavour from a cool combination of miso paste and nutritional yeast (not to be confused with brewer’s yeast). The croutons are back in for this recipe, but I just leave them out for my gluten-free daughter. To turn this salad into a fully vegan meal, top with nuts, seeds, lentils, white beans or tofu. And a note to my carnivore friends: Don’t let the word vegan scare you off this recipe. It’s also great topped with a few ounces of meat.

VEGAN CAESAR SALAD Start to finish: 20 minutes Servings: 6 1/3 cup raw unsalted cashews Boiling water 1/4 cup toasted walnuts 1/4 cup nutritional yeast flakes 1/4 tsp granulated garlic 1/4 cup lemon juice 2 to 4 cloves garlic, minced 2 tsp Dijon mustard 1/4 cup olive oil 2 tbs white miso paste 1/4 tsp ground black pepper 3 tbs cool water 3 hearts romaine lettuce, roughly chopped

at keeping the body hydrated, but it is also good for detoxifying. A study published in the journal Fitoterapia found that cucumber has a cleansing action within the body by removing accumulated pockets of old waste materials and chemical toxins.

Eating cucumbers daily will help keep toxins from building up in the body.

BOOST THE IMMUNE SYSTEM The blend of nutrients in cucumber is great for boosting the immune system and treating common ailments like the common cold and flu viruses. The anti-inflammatory properties of cucumber fight inflammation of

www.voice-online.co.uk 2 cups bread cubes, brushed with olive oil and toasted METHOD

1. In a small bowl, combine the cashews and enough boiling water to cover them. Let sit for several minutes.

2. Meanwhile, in a blender, combine the walnuts, nutritional yeast and granulated garlic. Pulse until the mixture has the texture of sand. Pour into a small bowl and set aside.

3. Drain the cashews and transfer them to the blender. Add the lemon juice, fresh garlic, mustard, olive oil, miso, pepper and cool water. Blend until the mixture is mostly smooth. Taste and adjust seasonings.

4. In a large bowl, toss the lettuce with the dressing, then top with the bread cubes and the ground walnut mixture.

Nutrition information per serving: 220 calories; 140 calories from fat (64 per cent of total calories); 16g fat (2g saturated; 0g trans fats); 0mg cholesterol; 330mg sodium; 16g carbohydrate; 4g fibre; 3g sugar; 7g protein.

■ Food Network star Melissa d’Arabian is an expert on healthy eating on a budget.

the nose and throat when you are suffering from a cold.

REGULATE BLOOD PRESSURE High levels of potassium in cucumber help regulate blood pressure by boosting electrolyte levels and mitigating the damaging effects of sodium overconsumption.

FIGHT FREE RADICALS Cucumber, like melon, is high in antioxidants. This prevents the spread of free radical damage that can lead to premature ageing and cancer.

REDUCE BLOATING The high water content and potassium in cucumber make it

a mild diuretic that can fight bloating, so whenever you feel bloated, just eat a cucumber.

BUILD STRONG BONES Cucumber is high in magnesium, calcium, and vitamin K1 all essential for bone health. Eat cucumber regularly if you are on a low-meat or low-dairy diet.

BOOST BRAIN FUNCTION Cucumber is naturally high in copper, which is essential for brain function. A study published in the journal Aging Cell found that the chemical known as festin, commonly found in cucumber, is effective at fighting the damage of Alzheimer’s disease.