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fresh view

Sustainable Plant Based Wholefood Living Issue 8 2015


Without fear, we are able to see more clearly our connections to others. Without fear, we have more room for understanding and compassion. Without fear, we are truly free.


Thich Nhat Hanh

what’s inside Issue 8 ==========================================

4 Talking to the Editors 12 More than we can eat 16 Sprouts & Chocolate 22 Wild Foraging 26 One Pot Gourmet Gardening 34 Shio Koji & Amazake 34 Fascinating Fermentation 44 Parsifal in Turkey 50 Eat smart - live longer 54 Embracing the Sun Please note: Copying or reproducing this publication or its contents, both text or images, in any form requires the written permission of the editor of Fresh Vegan - Fresh View. © Fresh Vegan - Fresh View 2014

Image by Jason Ingram. from One-Pot Gourmet Gardener by Cinead McTernan, published by Frances Lincoln (£16.99).


Talking to the Editors

Ryan Patey TOFU 4

Jacqui Deoir FRESH VIEW

About Ryan Patey Worked at McDonald’s. As a vegan, it’s ironic that Ryan credits fast food as the start of the major events that led to where he is today, but it all makes sense if you ask him about it. Long story short, since flipping burgers in high school, Ryan has toured with and promoted musicians, written children’s stories in South Korea, hosted talks at vegetarian conferences, moved far too many times, and started the vegan magazine, T.O.F.U. Now, after quitting his full-time job as a Copywriter and spending a few months in Costa Rica, Ryan is focusing his time on T.O.F.U. and planning where his backpack and him will end up next.

Interview with Ryan. Thanks for agreeing to the interview Ryan, I know from experience how much time is taken up with producing a magazine so starting at the beginning is probably the best place to start.


How did you start in the publishing business?

Like so many other things in my life, I started in the publishing business because of my involvement with the music industry. A decade or so ago, I was organizing an outdoor festival in Halifax, Nova Scotia, Canada and we were trying to come up with ways to raise money for the festival since there would be no admission charged for the event and our sources of possible income were limited. Since a number of people involved in organizing the festival, including my partner at the time, were vegan, I suggested

that we publish a vegan cookbook (Veganize Me). Originally created in Microsoft Word, much to the chagrin of the print shop I worked with, the cookbook was well-received in the city and it led to another one later that year (Tis the Season to be Vegan). From there, my partner produced a vegan dining guide to Halifax (A Cure for Vegoraphobia), and eventually we decided that a vegan magazine was the next best step. Thus, T.O.F.U. was born.


Why a vegan magazine?

Outside of knowing a number of vegans involved with producing the festival, I’m not entirely sure why I decided to go down the path of publishing vegan materials. By the time we started the magazine, which was a year or two after the cookbooks,


I was probably vegetarian. However, it wasn’t until sometime Next, I edit the pieces and begin to place them within the around the publishing of the first issue that I decided to finally general layout and templates that I have set-up in InDesign. become vegan. While I’m doing this, my Creative Director, Amanda Rogers (, starts to work on The idea made sense to me, and many of the bands I illustrations for the focus pieces and any other items she listened to that I shared other similar values with promoted feels inspired to add within the issue. Thanks to her kitties and veganism as well. So, I guess it was simply a number of signs plenty of cups of tea, she handles my feedback well and pointing to one thing and it felt right at the time to go in that adds that extra something to each issue to make it special. direction. Along with this work, I correspond with Devon about the Do you have a particular process or format for cover concept and try to describe or poorly sketch the idea creating the magazine, and if so would you share it in my head. Then, he’s tasked with the goal of capturing a with us? real world version of what my brain comes up with. in the past, this has involved taking pictures of spring blossoms Since the magazine is now entering its eighth year, the while kneeling in snow and mud near downtown St. John’s, process has changed a number of times. Eventually, setting-up a rather precarious Jenga-inspired table over I transitioned from Word to InDesign after some lessons from a fireplace to capture a Matryoshka doll, and making a my print shop partner in crime (funny enough, even after lettuce leaf bikini for a head of radicchio. leaving the print shop and the province, said partner in crime, Devon Crosby, has stuck with me and continues to Ideally, this all goes relatively smoothly and, after a number help out in a number of ways) and I’m continuously looking of emails back and forth with plenty of people in too for ways in which I can organize things easier and work with many different time zones, a draft of the issue is prepared. I then send this out to the contributors and advertisers to people around the world seamlessly. review their individual pieces and ads, as well as to provide Currently, the start of any issue comes when I decide on general feedback, and once the deadline for their review the focus topic. I like to have each issue tackle something has passed, I get ready to release it publicly. that I feel needs to be discussed more within the vegan community, and without this focus, I don’t see the need to After all of this is done, I send out a newsletter to give advance publish. T.O.F.U. is more about quality than quantity, which is notice that the issue is available for download (pay-whatone of the reasons why I haven’t followed a typical release you-can) to those who have signed-up, and then a day or schedule in the past, and also why each issues tends to so later I take to the website and social media to make it public. contain lengthy articles versus lots of pictures and ads.


Once I have the focus, I put out a call for contributors through the newsletter and social media. I also contact friends and past contributors personally, if I think the focus is something they would be interested in writing about. Then, a deadline is set, guidelines are given in regard to submissions, and I generally work with each contributor to shape their idea until we’re both comfortable with it. From there, each contributor is welcomed to submit drafts, ask questions, etc. until the final piece is submitted. If possible, I collect related pictures from them as well.


Finally, since I’m now hoping to publish 3-4 issues a year, I spend about a month promoting the new issue through traditional media channels, as well as social media, and then the cycle starts again for the next issue.


What changes, if any, have you seen in the area you work in over the time of creating the magazine?

Since creating the magazine, there are many more vegan-friendly publications, and the support seems to be growing for them. In fact, just this past week, a

beautiful vegan travel magazine, Driftwood (http://www. industry, I can see a future where T.O.F.U. isn’t just a side, reached its fundraising goal to project, it’s what I do. produce their first issue! .Could you prophecy how things may change over Along with that, the possible avenues to publish have grown. the next 5 years Ryan? When the magazine was first produced, we printed 300 in Halifax and most sold within the city. We attempted to Since so many of the things I just mentioned were not distribute them to a number of info shops, leftist bookstores, even on my radar when I started, I can only begin to online vegan retailers, and other places, but keeping track dream of what will happen in the next five years. of all of this was time consuming and not the most effective financially. For T.O.F.U., I would like to see a return to print and a solid way to distribute the magazine to people around the world Now, the magazine is available digitally to anyone in the without it costing a large amount, both in terms of shipping world with Internet access, and they can name their price. I and the general detrimental effects of planes, trains, and can upload an issue from an island off the coast of Canada, automobiles in getting things to different places. I have an send out an email, a tweet, and a Facebook post, and idea on how to minimize this sort of thing, but it will take people are reading it in Australia minutes later. time, and right now I’m just focusing on getting a release schedule locked down. As well as a North American tour, Needless to say, the self-publishing options available now, but that’s another story. especially in terms of digital, are incredible and can provide some really powerful tools for those who take the time to In general, I think veganism will continue to grow, and learn about them. we’ll see more coverage in mainstream media and other outlets that will be less the butt of a joke and more a serious That being said, I do hope to return to print eventually, and discussion. I’ve already seen some significant changes in even in that regard things have improved. Being able to the 7-8 years that I’ve been vegan, and it seems to be approach my readers, as Driftwood, Chickpea, and many happening faster now. others have done, to ask for help in funding the magazine is an amazing thing. When done correctly, it can effectively I mean, how many vegan social networks did you know of provide a publisher with the money upfront before they five years ago? Now, I think there are at least 2-3! On top even bring the project to a print shop, and this leads to far of that, if we started talking about vegan food alternatives, less risk. restaurants, and other things, we’d be here for a long time, and that’s a great sign. From here, there’s also such things as Patreon, which allows people to commit to more long-term support of the creative .If you could interview or feature anyone living or parties they are interested in. As someone who wishes to live dead, in your magazine, who would it be and why? their life creating content to promote veganism and many other important causes, knowing that I have X number Although we did try to interview rather popular of people willing to pay Y amount for each piece that I vegans in the beginning, T.O.F.U. now focuses more produce is a great incentive to continue to put things out on spotlighting people that are working to promote change into the world without having to worry about what else I in a number of avenues related to veganism and other need to do to pay my bills. forms of anti-oppression work without necessarily being well known for it. For the most part, these interviews have been Basically, when I first started the magazine, it was a side suggested by contributors, and I’m quite happy with how project and a way to create something that I felt passionate they’ve worked out. about. Now, thanks to so many amazing changes in the





With that in mind, I’m not sure I can think of someone I would At this point, one of my biggest challenges would be like to interview. Most of what ends up in each issue happens finding ways to develop the magazine into a sustainable organically by people approaching me with a topic (or a income for myself and others involved while maintaining access number of them) and I’m always interested in reading what to each issue for those who are limited financially. Currently, comes out of it. each issue is sold using a pay-what-you-want system and the majority of people reading it choose to download it for free. Learning how someone’s life involves being vegan or how it Without removing the pay-what-you-want system and forcing has changed their life in some way is interesting to me, whether a fee, I am working on finding alternative ways to increase the or not said person is a celebrity or a mother of three living in income of each issue so I can continue to focus on producing Knoxville, Tennessee. I’ve always had an interest in knowing it without worrying about how to pay my bills. people’s stories, and T.O.F.U. is an avenue that allows me to do that and highlight them for my readers as well. Sure, social media What are your greatest rewards? connects us all in some way, but I think there’s something more to a person that can’t be said in 140 characters or a cat meme. Giving people the opportunity to showcase their passions and My greatest rewards generally come from the feedback experiences is part of the magazine’s original goal, and each of my readers, contributors, and advertisers. To have time I get to do that, I’m happy. people express to me how much it meant to read articles about body image, fat shaming, sexism, and more in relation to veganism is always rewarding. Along with that, I’ve had Where do you see the magazine in 5 years time? contributors find their creative spark while working on a piece, and it’s led to them writing more, which is a nice thing to play a In a way, I guess I answered this question in a previous part in. I’ve even had some friends approach me about helping one, so I guess the short version would be that I hope to them transition to veganism, and I think the magazine has been see the magazine return to print and be distributed around the a part of that decision as well. world through a series of partners. Basically, the connections the magazine helps me to make with people from around the world are my greatest reward. Also, I would like for it to be self-sustaining financially, and able Whether they’re only a brief email or two, or they continue to to support the lives of those involved. Along with that, being develop into a friendship, each one is a great thing to come able to increase the size of the T.O.F.U. grant, and maybe even out of working on the magazine. the frequency of it, would be a great thing. Thank you so much Ryan for taking time out to speak to us... What are your biggest challenges?





About Jacqui Deoir Buyer for Harvest Whole Foods Chef training at Roux Fine Dining. Ran Restaurants, Night Club. Studied as a healer, Reiki Master, Crystal Therapist With a background as diverse at being a tyre fitter and lorry driver, undergoing Chef training at Roux fine dining and working as a healer and therapist, it is no suprise to see Jacqui turn her hand to running a magazine and becoming an Editor

Interview with Jacqui. Thanks for agreeing to the interview Jacqui, I know from experience how much time is taken up with producing a magazine so starting at the beginning is probably the best going on in the UK outside of London or America- the two most covered places for vegan content. place to start.


How did you start in the publishing business?

I started back in July 2013 with the idea of creating a food magazine for vegans and plant based eaters without the use of processed foods. Being Scottish and from Edinburgh, I am used to seeing the North over the years be largely ignored and the focus always being pointed to London, naturally as it is the UK’s capital city. However there is life outside of London people and equally great food suppliers, restaurants, street food vendors, cafes and caterers and I wanted to bring this to people’s attention to make people more aware of what is actually going in the rest of the UK.


Do you have a particular process or format for creating the magazine, and if so would you share it with us?

I am very organic and creative in the way I work, I don’t follow trends but instead just allow what I feel to come through and then research people around this idea. I come up with so many ideas I have had to go with what “feels” good in that moment and write the others down for another time. Timings is key I find, so many of my ideas come to me very quickly and then I see in the media a month or so later it is being talked about, so my intuitive sensitivity is at play here and that can be tiring as I don’t have a team of people.

In fact I become quite restless when I am creating the issues as I work and channel the ideas and content so fast as I want to Why a vegan magazine? get it out as soon as possible (one of the reasons I wanted to go monthly as I struggled to sit on the content). Going monthly Simple; there were raw magazines, vegetarian is a decision I wish I had sat on as I don’t wish to compromise magazines but there seemed to be a lack of vegan the content or quality that so many people like and talk about. magazines especially for Vegans to read about what was I also feel there are so many subjects not addressed when it comes to a conscious and considered way of being present



than just a food magazine. I am seeing now Vegan becoming a money making market for some, with no heart and a lack of a true pioneering Once I have the content and images I pass this on to Ron passion, just another trend to make money out of and as a who lays out the design in Indesgn. The final design is then magazine we are not interested in this at all. sent to our copyreader to check through for errors. There are 2 magazines currently I see making a difference Once we have the final magazine it is converted to pdf so and they both come from outside of the UK and that is Tofu that it can be read an any device, Ron uploads it to our shop and Chickpea, Independent passionate publications. partners Gumroad and we send it out to our subsribers first and then we let everyone else know it is available through I feel that our first 2 publications made a difference, making people aware of both long standing businesses and newsletters and social media. individuals outside of London making great headway in the If we are to move forward we have to throw out the old ways Vegan market and we saw this manifest in people voting of creating publications. This process allows me to share and putting forward a lot of people we featured in our my view and it evolves constantly. For me the direction magazine to the VegFest Annual awards (the UK’s version will become more of a lifestyle that I and Ron see as a of VegFest in America). compassionate life, something mainstream magazines do not do as magazines in general are money driven machines There are many new magazines starting up and I hope they for marketing brands that largely no one needs, I just don’t find there own voice not just copy what they see others doing get that as we really truly need very little to live and survive but bring another source of awareness to compassionate living other than just food, food has become a political and on this planet, the rest is a distraction. class topic and I find myself standing back a lot of late as it is not the direction I wish to go in. What changes, if any, have you seen in the area you I am surprised at the lack of support for a digital magazine work in over the time of creating the magazine? given that the paper used from fast growing trees means Good question, I have seen lots of changes in the disturbing the sensitive ecosphere of the indigenous habitat past 22months and had no idea just how competitive of both animals and plant life. I feel that just being Vegan is the market was. I was shocked at the lack of compassion no longer enough and requires us to see past the label and and consideration from some people in the vegan market consider our actions from a global perspective, an example particularly on social media. There is still sadly an angry of this is the proliferation of vegan “processed foods” that fearful voice here in the UK that I don’t feel allows the true are often every bit as harmful as animal based processed message to come through. I have also been surprised at foods, and don’t get me started on packaging! the self serving attitude of some of the new writers who only wish to be “seen” in a publication rather than supporting .Could you prophecy how things may change over and nurturing contacts and relationships, something, I feel is the next 5 years Jacqui? sadly lacking in world and not only in “vegan” communities This all led to the decision to change the magazine name as I see many changes for Fresh View, we are already I just didn’t wish to be confined in a narrow “Vegan trendy talking about changing how we run the magazine food focus”. and writing one off magazines on a particular subject but what we will always stay true to is our vision and those who I like the name Fresh View as it has allowed me to bring share this. I see that in the start the idea was just a spark in new ideas that are not just vegan, the plant based and we have had to adapt and find our place in a world movement, Ayurveda, Biodynamics, medical herbalism market. What I have learned is that you can only do what and questions of sustainability and being generally more you feel is good and valid and forget the rest, this gives conscious of the world we live in and how our footprint in all us freedom to do whatever we chose and along the way we do affects us and others, we are becoming much more our readers will change. We are planning a move back on this planet to do with being “vegan”, and even the new printed vegan magazines fail to report on.




North and this will really change our writing as we are able to connect with more like minded people and represent Evolving, the magazine saved me at a time after a the North better, hey I’m Scottish what can I say cultural breakdown in my life and it gave me a new lease of life and a focus. differences as you get older really start to show.



.If you could interview or feature anyone living or I was always the little girl who looked after the down trodden dead, in your magazine, who would it be and why? person or people, the bullied people, animals, minorities etc so it makes sense I evolve to cover more of these subjects Ooh let’s see, Gandhi would be one of my top and this is rewarding to realise this. Seeing the issues come people as he brought about people’s awareness alive is also rewarding and I create the magazines for myself of working locally and sustainably, something I feel we still and the loyal subscribers who have stayed with us. need to get back to. He also brought awareness to how we treat each other which in affect changes the world we Thank you so much Jacqui for taking time out to speak to live in, we are and should be the change we wish to see us... and this is the premise of our publication, so I would have to interview him. Also William Wilberforce, the man who worked to abolish slavery and inadvertently brought fair trade to people’s attention, again people who made great changes to bring people’s attention to a fairer more compassionate world.


Where do you see the magazine in 5 years time?

Well I can say one thing for sure, we will never be a printed throw away magazine, but we have spoken about doing some books but we will see, 5 years is a long time and who knows what can happen in that time.


What are your biggest challenges?

Being digital is a challenge, this medium has not had the affect we had wished for but as I said above I don’t feel the Vegan movement is conscious of what they are doing with paper both in magazines but also a lot of the plastic and paper in the packaging of Vegan processed foods. It would seem unless people have that material thing or object in there hand it is of little or no value, something we would like to change and that I feel will mean a different reader who gets this.


What are your greatest rewards?


When we make more than we can eat by Zeenath Hasa n

Ending up with more than we can eat is a curious occurrence of our times. While the existence of food waste can be said to be an outcome of industrial production and materialist consumption, the emergence I would like to trace here is that of interventions into waste production by citizen action. In this I will share my thinking behind initiating Sweden’s first food waste catering service, Rude Food Malmö, to bring you the story of current initiatives into food waste intervention. I will end this narrative with two recipes to highlight food waste both as an age old occurrence and as a sign of our times.

dumpster divers follow self-made rules for their dumpster diving action, cautioning each other to, ‘Leave it cleaner than you found it!’ Thriving at the borders of legality, dumpster diving in Sweden is given a side glance by authorities for whom a follow up with legal action is a financial drain that does not deserve precious executive time nor the public outcry that it might chance up.

Spisehuset Rub & Stub / Copenhagen and Rude Food / Malmö are some examples.

Heres where we come to the story of Rude Food Malmö. I initiated Rude Food Malmö in October 2014 by inviting 3 friends from the civil society sector around a blueprint for a volunteer run, not-for-profit, food waste restaurant where excess is routed to relevant charities. Today we number upto 35 active volunteers who serve Soup kitchens are a meeting point for food waste brunch every Saturday and those that want to give and those that provide catering for anywhere from 20 to have found themselves in a position to 400 eaters at a time. Rude Food lays claim To begin with outlining the sites of receive. Frequently organised by charities, to be Sweden’s first food waste catering intervention into food waste, I shall delve churches and community groups, the service and one of the few climate into three turbulences from a citizen soup kitchen is channel for food to positive restaurants in the world. action perspective: those who need it. The food is sourced from commercial kitchens, donated, or Organic farms, supermarkets and bakeries 1. Line of Resistance prepared by volunteers. The eater here provide their excess regularly to the 2. The Needy Knows is one who lives at the edge of others’ Rude Food kitchen. Our menu is lacto3. Emergence of the Food Waste excesses. vegetarian and vegan. The restaurant kitchen infrastructure for the initiative was Entrepreneur provided by my restaurant kitchen project Tapori Tiffins, a space I started in July 2013 to question the idea of the restaurant as Freeganism as an organised resistance to a restaurant. counter food waste was an outcome of Why do we call our food waste catering the anti-globalisation movement in the service Rude Food? Food that has been mid-90s. It emerged as an anti-consumerist move to quickly gain stronghold as a Rescue, intercept, glean are some of the ignored comes right back onto our plates. subculture or a preferred way of life by terms that are being employed for the The Rude Food initiative is a socially a conscientious few. Freegans resist the more recent interventions into the curiously innovative way to re-think the food on our underuse of necessities like food and modern practice of creating food waste. plates. housing through self-organised tactics Whether dumpster diver turned social of dumpster diving, squatting, or guerilla entrepreneur, citizen making good, the And now to end with two recipes as a gardening. Knowledge is passed on in food waste entrepreneur is re-making way to look back and a way forward at the form of a buddy system. Collectively the restaurant business. The Real Junk interventions into food waste as everyday mapping prospective supermarket bins, Food Project / UK, Instock / Amsterdam, practice.

1. Line of Resistance


2. The Needy Knows

3. The Emergence of the Food Waste Entrepreneur

(A) Boil together potato, tomato and discarded veggies in just enough water until al dente. (B) Make a wet paste in a blender, of the mustard seeds and one green chili. Best to use a small blender jar if you have or a coffee grinder. You can also make a bigger amount of this paste and freeze it in portions. (C) Heat oil in a wok, for an even spread of heat. Chop and fry the remaining green chillis. (D) Add the boiled veggies. (E) Add the powdered spices. (F) Add salt + sugar.

Chorchori / Discarded Veggie Parts in Mustard Paste

(G) Add the mustard-chilli paste and cook till the water evaporates and you are left with a smooth thickness emanating from the pumpkin and potatoes. (H) Ready to serve.

Some classics never die

This recipe is from my childhood in Kolkata, India. The Bengalis hate to throw away perfectly good food, instead opting to make a celebration with the supposedly discarded in their kitchen. So gather your organic cauliflower stems, carrot peel, spinach stems, pumpkin peel and aim to make this dish at the end of the week or whenever you have enough discarded veggie parts to cook yourself a meal. Portion: For 2 moderate eaters Time to prepare: 10 – 15 minutes Eat with: Chapati / Flat bread or with Rice Equipment required: Blender with a small jar or a coffee grinder Ingredients: 2 Tbsp, mustard seeds 1 piece, potato, with the skin on of course, provided it is organic 2 cups, discarded veggies 1 piece, tomato 3 pieces, green chilli 1/2 tsp, turmeric powder 1/4 tsp, chilli powder 3 Tbsp, oil salt to taste 1/4 tsp, organic brown sugar


100% Raw Banana Ice Cream Environmentally informed food innovation Vegan and Gluten-free

So heres the deal with bananas. Spotty ones are better for us nutrition-wise than those deceptive bright yellow ones. The low shelf life of bananas means that they are the leading loss incurring product for supermarkets with some opting out of fair trade bananas. As conscientious consumers-cooks-eaters we need to get into our supermarkets and say, ‘Gimme me my spotty banana! And make that a fair trade one while you’re at it’ Our supermarket food waste partners at Rude Food rescued 70 kgs of bananas. As a food waste entrepreneur this should come as no surprise. As a food waste cook, the challenge is to make wonders out of a single ingredient. So for food waste brunch, we split the banana pile into half and made Caribbean Banana Curry (the recipe to which you will just have to wait out for when the Rude Food Cookbook gets out :) And the other half we made into Raw Banana Ice Cream. We’re contemplating incubating Raw Banana Ice cream vendors this summer in Malmö. Do you want to be a food waste entrepreneur? Time to prepare: 15 minutes of active doing by you. 8hrs + 2hrs of freezing time. Equipment required: A pretty good blender or food processor Ingredients: Bananas! Optional additions, 1 tsp, peanut butter per banana or 1 tsp, raw cocoa, per banana or 1/2 tsp, powdered fennel seeds per banana, if you’re into that licorice fetish. The bananas need to be peeled, chopped into bite size pieces and frozen for a good 6-8 hours at least. Remove from freezer and defrost at room temperature for upto 2 hours. Pop the semi-frozen pieces, adding your chosen flavour, in your blender. Give it a good whirr until you see creaminess taking shape in your blender. An ice cream miracle taking shape in front of your eyes. The pectin the banana gives it a good hold. No cream needed :) Portion your 100% Raw Banana Ice Cream and refreeze for another 2 hrs at least. Alternatively, the ice cream can be frozen and removed from the freezer at least 1.5 hrs before you intend to eat them. Zeenath Hasan - Founder, Director Rude Food



Recipes from Jessica DeMarra of Sprouts & Chocolate


Watermelon Cucumber Mojito Makes 4 cups

Mojito: 5 cups cubed watermelon, rind removed, divided ½ cucumber, peeled and chopped 15 mint leaves 4 tablespoons agave or pure maple syrup Water as needed

Watermelon Ice Cubes (optional) 1 cup cubed watermelon, rind removed Spread 1 cup cubed watermelon onto a parchment paper lined plate or baking sheet. Place the sheet into the freezer. While the watermelon freezes. make the mojito. Add the remaining ingredients to a blender and blend on high until smooth. Strain through a fine mesh sieve, pour over ice (or watermelon ice cubes) and serve with a spring of mint and a thin wedge of watermelon.



Raw Sushi with Chia Roe Makes about 18-24 rolls depending on how thick you spread the “rice”

For the Cauliflower “Rice”:

Chia Roe:

In a bowl of a food processor, add 2 cups of chopped cauliflower and process until the cauliflower is rice-sized. Transfer the “rice” to a large bowl. Add the remaining 2 cups of cauliflower and process. Transfer the remaining “rice” to the bowl. Sprinkle with salt and let side for 5 minutes. Pour rice onto a dry, clean towel and press another towel on top to remove excess moisture. Transfer the pressed “rice” back to the bowl, adding the hemp, agave and rice vinegar. Mix until fully combined. Set aside while you prep the vegetables.

½ tablespoon each tamari + unseasoned rice vinegar ½ tablespoon Sriracha 1 tablespoon warm water 1 tablespoon chia seeds

Cauliflower “Rice”: 4 cups bite sized cauliflower pieces, about 1 small head, main core stem removed ¼ teaspoons fine grain sea salt 1/3 cup hulled hemp hearts 1 teaspoon agave nectar Splash of unseasoned rice vinegar

Vegetables: ½ cucumber ½ red pepper 1 medium carrot, peeled ½ avocado 1 cup sunflower sprouts 4-5 nori sheets

For the Roe:

For the Vegetables: Cut the vegetables into matchsticks. Thinly slice the avocado in its peel and scoop out the slices.

To Assemble: Place a sheet of nori on a sushi rolling mat, rough side of the nori facing up. Add a portion of the rice leaving about an inch around the edges. Add a small spoonful of the roe, a few matchsticks of the vegetables and a few sprouts, lengthwise over the “rice”. Fold the nori up and over the filling and roll tightly with the mat. Wet the top edge of the nori with a little water to seal it. Cut the roll into little pieces wiping your knife with a damp towel between cuts. Repeat with remaining nori sheets. Serve with tamari, pickled ginger and wasabi.

Add all the ingredients together in a small bowl so the chia seeds plump up and form a gel.



Matcha Mango Cheesecake Serves 8-10


1 cup rolled oats 1.5 tablespoons melted coconut oil + more for oiling the pan 1.5 tablespoons pure maple syrup Pinch of fine grain sea salt


1 1/3 cups raw cashews, soaked from 2-8 hours ½ cup full fat coconut milk, just the white solid, water reserved ½ cups pure maple syrup 1/3 cup melted coconut oil 4 tablespoons fresh lemon juice 1 ½ cups mango puree from fresh or thawed frozen mango Pinch of ground turmeric (optional for colouring the mango layer) 1 tablespoon matcha green tea powder

For the crust:

Lightly oil a 9” springform pan and cut a circle of parchment paper to fit the bottom of the pan. Grind the oats in a dry high power blender until fine. Transfer blended oats to a medium bowl, add the maple syrup and oil and with a fork, combine until crumbly. Press the crust along the bottom the oiled springform pan. Put it into the freezer. Rinse out the blender.

For the filling:

Process the first 5 ingredients in the now clean high power blender. Blend on turbo until completely smooth. Add coconut water 1 tablespoon at a time to the blender to help it along, I added a total of 2 tablespoons. Empty the blender into a medium bowl, reserve 1/3 cup of the white cheesecake mixture and set aside. Add the mango puree and 1½ cups of the cheesecake mixture to the high power blender; blend to combine. Transfer the mango mixture onto the frozen crust and smooth out the top with a spatula. Return to the freezer for 1 hour before putting on the next layer. Clean out the blender and add the rest of the cheesecake mixture but the 1/3 cup reserve to the blender with the matcha powder. Blend on high until completely mixed. Once the mango layer has set in the freezer, about 1 hour, pour on the green tea layer and smooth the top with a spatula. Drizzle on the remaining 1/3 cup of cheesecake mixture and with a sharp tip of a knife, swirl the white mixture with the green top. Do not overmix or you won’t get the spiral designs. Freeze until set, about 4-6 hours or overnight. Take out of the freezer about 15-20 minutes



Food Foraging in Cornwall and the Isles of Scilly



by Rachel Lambert

It is easy to forget, whilst you are buying your veg from your favourite Farm Shop, that most if not all of the fruit and vegetables that we eat has been “developed” and “farmed” a long way away from the original plants that they once were.

plants and then some lovely recipes to wow your family and friends. There is an exciting selection of 21 popular and accessible wild edibles, including; flowers, fruits, leaves, seeds, shoots and seaweeds.

The crystal clear photographs of Most of us can identify and safely both the plants and the finished eat a few blackberries on our dishes takes out the guess work country walks but we are usually from both picking and cooking. unaware of the wide variety of tasty edible treats that grow all A highly recomended book from around us. Pocket Cornwall book selection I can certainly see this a gift, and Help is at hand that will transform dare I say stocking filler, for your your country rambles into a food favourite ramblers and walkers. shop, Rachel Lambert who is well known here in Cornwall for For further details about foraging being an expert on wild food and walks and the book itself visit how to use the exciting selection Rachels website www.wildwalksthat grows down south in Britain particul;ary. Rachel runs foraging walks where you get to identify Published in 2015 by Alison and pick - with a mind to the Hodge Publishers in Cornwall and environment - what will be your available in book shops and Tourist next meal. Rachel also shows you information Centres and avalable how to use your treasure trove of on-line at Rachels website CLICK edible goodies and prepare a HERE Priced at £5.95 delicious meal. For details of other books from the But what to do when Rachel is not Pocket Cornwall series: on hand? Help is now available in www.alisonhodgepublishers. the form of a lovely pocket sized book written by Rachel entitled “Wild Food Foraging in Cornwall © Rachel Lambert, 2015 and the Isles of Scilly”* * Please note that not all of the The perfect size, the book is a recipes are Vegan beautifully illustrated guide to identifying what is edible, the health benefits of each of the


Bermuda Buttercup - Scilly Wild Spring Salad with Orange and Beetroot.


Three Cornered Leek and Nettle Pesto


What a wonderful book! Beautifully illustrated, well laid out and easy to follow. How many of you out there would love to start to grow some vegetables but have no room ? I was like this for years with a balcony that was facing high winds next to the Sea and thought I couldn’t grow anything there………well now here is a book to fix all of this. This book is for anyone wishing to grow one pot or 20 pots of sustainable food for your plate, what is even better is you learn how to sow and what to sow for each season. As the introduction says “you do not need to rent an allotment plot to grow your own fruit and vegetables” patio, balcony, roof garden, even if you only have 1 pot this is the book for you. Starting with the basics to get you off to the best start with materials you will need, choosing you’re positioning for your pot or pots, what equipment and compost you will need and with every page having all this information there are even recipes to create dishes from your crops! There are even tips on making use of spare growing room in your pots for later in the season and a guide to what plants help our bees to thrive. Step by step images on how to plant your crops, watering, cultivating and pests and diseases………….. it’s all in here. This really is a great introduction to the growing revolution of growing your own fruits and vegetables


content / recipes are extracted from One-Pot Gourmet Gardener by Cinead McTernan, published by Frances Lincoln (£16.99). All images by Jason Ingram.

ONE-POT GOURMET GARDENER Delicious container recipes to grow together and cook together by Cinead McTernan

Photography by Jason Ingram ’”‹ŽʹͲͳ͡ ƒ”†„ƒ…Â?Č ͉ͳ͸Ǥ͝͝ —„Ž‹•Š‡†„› ”ƒÂ?…‡•‹Â?…‘ŽÂ?


With these exciting container recipes, you can grow all the ingredients you need for a single dish in a single pot. One-Pot Gourmet Gardener presents 25 carefully devised container recipes grouped into soups and salads, delicious main courses, handy picnics, quick suppers and divine drinks & puddings, including gazpacho, garden pizza, ratatouille, smoothies, sauces and tarts.

Each one-pot recipe provides every step from sowing to serving. And after being guided through an introductory masterclass on how to grow crops in pots, readers will have the …‘Â?Ď?‹†‡Â?…‡ƒÂ?†•Â?‹ŽŽ•–‘†‡˜‹•‡–Š‡‹”‘™Â?‘Â?‡nj’‘–”‡…‹’‡•Ǥ‹–ŠƒŽ‹––Ž‡’ŽƒÂ?Â?‹Â?‰›‘—…ƒÂ? prepare the food for a one-pot celebration, when you sow the crops in spring! Čˆ ”‘™‹Â?‰…”‘’•‹Â?’‘–•‹•‹†‡ƒŽˆ‘”’‡‘’Ž‡™‹–Š•Â?ƒŽŽ‰ƒ”†‡Â?•ƒÂ?†„ƒŽ…‘Â?‹‡•Ǥ Čˆ ‘‘†’”‘˜‡Â?ƒÂ?…‡‹••–‹ŽŽ–Š‡Â?ƒŒ‘”‹••—‡ˆ‘”‰ƒ”†‡Â?‡”•™Š‘™ƒÂ?––‘„‡•—”‡‘ˆÂ™ÂŠÂƒÂ–ǯ• gone into their crops and their freshness. Čˆ Â?…Ž—†‡•ʹ͡…‘Â?–‡Â?’‘”ƒ”›ƒÂ?†…Žƒ••‹…†‹•Š‡•ƒÂ?†•Š‘™•Š‘™–‘‰”‘™ƒŽŽ–Š‡‹” ingredients in one chic container. Čˆ‹Â?’Ž‡”‡…‹’‡•ƒÂ?†Â‡ÂƒÂ•Â›ÇŚÂ–Â‘ÇŚÂˆÂ‘ÂŽÂŽÂ‘Â™’ŽƒÂ?–‹Â?‰–‡…ŠÂ?‹“—‡•Ǥ Čˆ ”‘Â?–Š‡–‡ƒÂ?„‡Š‹Â?†–Š‡Š—‰‡Ž›’‘’—Žƒ”Kitchen Garden Experts.

Author CINEAD McTERNAN is a horticulturally trained writer and gardening editor of The Simple ThingsÂ?ƒ‰ƒœ‹Â?‡ǤŠ‡™ƒ•’”‡˜‹‘—•Ž›‡†‹–‘”‘ˆThe Edible Garden magazine and worked on The English Garden and BBC Gardeners’ World magazines. Her previous book Kitchen Garden Experts™ƒ•’—„Ž‹•Š‡†„› ”ƒÂ?…‡•‹Â?…‘ŽÂ?‹Â?ʹͲͳ͜Ǥ Award-winning photographer JASON INGRAM has worked on numerous garden and food magazines. His published books include The Ethicurean Cookbook and Kitchen Garden Experts with Cinead. For marketing information, please contact: ‡••‹…ƒ–Â?‹Â?•ǥƒ”Â?‡–‹Â?‰ƒÂ?ƒ‰‡”ÇŁŒ‡••‹…ƒǤƒ–Â?‹Â?Â•ĚˇÂ“Â—ÂƒÂ”Â–Â‘Â—Â?Ǥ…‘Â? Frances Lincoln Č ͚͜nj͚͚Š‹–‡‹‘Â?–”‡‡–ǥ‘Â?†‘Â?ͳ͝ ÇŁͲʹͲ͚ʹͺ͜͝;ͲͲČ ÇŁÂ•ÂƒÂŽÂ‡Â•ĚˇÂƒÂ—Â”Â—Â?’”‡••Ǥ…‘Ǥ—Â?Č ™™™Ǥˆ”ƒÂ?…‡•Ž‹Â?…‘ŽÂ?Ǥ…‘Â?


BABA GANOUSH Smoky, smooth and sumptuous, baba ganoush is a marvellous dip that transforms aubergine from a spongy vegetable into a creamy, heavenly treat. The plants are pretty too: soft purple flowers appear in early summer, followed by either dark, sultry, almost black or striped violet-purple vegetables, depending on the variety. I have used ‘Amethyst’ in my pot, which has small, violet fruits; another good dwarf variety is ‘Ophelia’. ‘Cha Cha’ chives add a bit of fun, with their swirly-topped leaves.





Aubergine flowers attract pollinating insects.


1 x packet of aubergine ‘Amethyst’ F1 seed 2 x chive ‘Cha Cha’ 2 x apple mint (Mentha x gracilis) 1 x 45-cm/18-inch-diameter container Multipurpose or soil-based compost General organic vegetable fertilizer



sªª 0REPAREªAªSEEDªTRAYªWITHªCOMPOSTª Thinly sow a handful of aubergine seed and cover with a thin layer of compost (about 5 mm/Ÿ inch). Place on a windowsill or in a heated greenhouse or conservatory – the seed needs a temperature of 15–20°C (59–68°F) to germinate. sªª 7HENªTHEªSEEDLINGSªAREªLARGEªENOUGHª to handle, pot on into 9-cm/3½inch pots. When flowers start to appear in spring, they are ready to be transplanted to their final positions in a sunny, sheltered spot. sªª 0LANTªTWOªAUBERGINES ªABOUTª 35 cm/14 inches apart, in the middle of the prepared container. Plant a chive next to each aubergine. Pot two mints, individually in 13-cm/ 5-inch pots to restrict their vigorous growth, and sink one pot on each side of the container. sªª !SªTHEªAUBERGINEªISªAªDWARFªVARIETY ª there is no need to stake the plants. It is also a good idea to limit the crop to three to four fruits from each plant for the best results, so pick off the surplus flowers. Do not let the compost dry out and feed every week, once flowers appear, with a proprietary feed. Mist the aubergines every day to help the fruits set.






large enough to handle, thin to the strongest seedling. sªª 0LACEªTHEªCONTAINERªINªAªPOSITIONª in full sun, then fill with compost mixed with fertilizers. Transplant one radicchio plant to one side of the pot. sªª !LSOªINªLATEªSPRING ªDIRECT SOWªAªFEWª sorrel seeds on the opposite side of the pot to the radicchio, about 1 cm/½ inch deep. When the seedlings are large enough, thin to leave the strongest seedling. sªª 7HENªTHEªREMAINDERªOFªTHEªSEEDLINGSª are large enough to handle and any risk of frosts has passed, plant them out in the container. Keep the perilla seedlings at the back, one green and one purple type, with one basil plant between them. Plant three plants of each variety of lettuce, in alternating colours, around the front of the pot. sªª $OªNOTªLETªTHEªCONTAINERªDRYªOUTªANDª watch out for slugs and snails with this container: it is a veritable feast of tasty, tender leaves. Slug pellets are fine, but you cannot beat the nighttime vigil, torch in hand, to be sure you keep the container pest-free. Feed every two weeks with a compound fertilizer – these plants want nitrogen, potash and phosphorus!



Pick leaves as you wish – as a cut-and-come-again crop from early summer or allow the lettuces to form heads in late summer. The radicchio will provide a new flavour in the salad at the end of the summer into autumn, when it is ready to harvest.

ROOM IN THE POT Continue to sow the lettuces successionally until early autumn to transplant into the container as and when needed. This will keep the display providing a crop well into autumn, with some leaves continuing over the winter, but give some protection to see the plants through the winter months. 31




SERVES FOUR INGREDIENTS 1 garlic bulb Glug of olive oil 2–3 sprigs each of oregano, rosemary and thyme Sourdough (or your favourite) bread, thinly sliced METHOD sªª 0REHEATªTHEªOVENªTOª # &GASªMARKª sªª #UTªTHEªGARLICªBULBªACROSSªTHEªTOPªTOªREVEALªTHEª tips of the cloves. Put the garlic on a sheet of foil. Pour over the olive oil and add the herb sprigs. Fold the foil together over the garlic to make a sealed parcel. sªª "AKEªINªTHEªOVENªFORªªMINUTES sªª 4OASTªTHEªSOURDOUGHªSLICESªANDªSERVEªWITHªTHEª roasted garlic – invite your friends to spread a clove on each slice.


Shio-Koji: by Mayumi Nishimura I love how Shio-Koji adds savory and sweetness all at once, simplifying basic recipes. In a dressing the Shio-Koji balanced the acidity of vinegar, so I use a lot less olive oil. Food which is marinated in Shio-Koji can burn easily because Koji produces enzymes that transform starches into sugar. It also causes proteins to breakdown, creating gulutamic acid, which is what gives umami to foods. Prepared Shio-Koji is available in some of the Japanese shops in US but its expensive, so its more economical to make it yourself.


Koji is cooked rice and/or soya beans that have been inoculated with a fermentation culture, Aspergillus oryzae. This naturally occurring culture is particularly prevalent in Japan, where it is known as koji-kin, which explains why so many Japanese foods have been developed over the centuries using it. It is used to make popular foods like soya sauce, miso, mirin and sake. The first step in making these products is creating the koji. This involves adding the Aspergillus culture to steamed rice or soya beans or, in the case of shoyu soya sauce, to a combination of steamed soya beans and roasted, cracked wheat. 
The resulting mixture is then placed in a warm and humid place for up to 50 hours, often in wooden trays called koji buta in Japanese. During this time the Aspergillus feeds on the rice or soya beans, using enzymes that are adept at breaking down carbohydrates and proteins. The amino acids, fatty acids and simple sugars released by the action of the koji add flavour, depth and, it has been argued, a number of health benefits to foods. For example, the fermentation of soya beans using koji to create miso is known to increase the levels of isoflavones (link to Q & A on isoflavones), which are compounds that are said to be effective in the prevention of cancer.

 One of the amino acids released by the action of koji is glutamate, which imparts an intensely satisfying and delicious savoury taste known as umami. This, combined with the simple sugars also released, ensure that foods made using koji have a uniquely rounded and deep flavour. excerpt copied from the Clearspring blog CLICK HERE


Shio –Koji

Big in Japan, is easy to use it to make pickles

1: Ingredients are White rice Koji 200g Sea salt 95g Spring water 250cc


Koji and sea salt are mixed by hands. So no clusters of Koji.


100 cc water is added and mixed with Koji. Let it stand for 6hrs or so.


6 hours later 150cc of remained water is added then mixed well. Water is just above Koji. *may need more or less water depends on the size of container


Koji and Sea salt mixture was mixed once a day for 5 to 7 days depends on the temperature. *In summer it may takes 3to 5 days but in winter it may takes longer than 7 days. Koji becomes softer than when it started. Also the liquid slightly changes in color. Now it is ready to use for pickling vegetables and also for cooking.


You can make quick pickles by using Shio-Koji.

Here I used 3 table spoons (70g) Shio-Koji for 120g cucumber to pickle. It ready to eat in about 3 hours. It gets saltier by pickling it longer. Pickling time may varied by size of the vegetables also density. Takes longer to pickle drier vegetables. You may also use Shio-Koji for seasoning food instead of salt.


Amazake If you have Koji (Kome-Koji = Rice- Koji) you can make Amazake and/or Sweet Breakfast Porridge at home.

Adding warm water to Koji

After 8 hours fermentation

Blended ready to dilute & drink


How to make Concentrate Amazake Ingredient: 200g Koji 250cc Spring water 1) 2) 3) 4)

Bring water to 60C then add it to Koji in the Jar or Thermos and mix it well. Keep it at 60~65C for 8 hours or so. Place it in the pot and cook it above 80C with a pinch of sea salt. Blend it and keep it in the fridge. Dilute with water to drink it cold or heat it up to have it as hot drink. *Nice to add grated ginger in the cup.

How to make Sweet Breakfast Porridge Ingredients: 1 cup Brown rice 3 cups Spring water pinch of sea salt 1 cup Koji 1) Rinse brown rice then drain excess water. Place all ingredients except Koji in the pressure cooker and pressure cook 30minutes. 2) Let pressure come down naturally and wait it to cool about 60C. 3) Add Koji to it and mix it well. Keep it warm using Rice cooker or Slow cooker on warmer setting for 8 to10 hours.( If you don’t have those cookers then wrap it with blanket to keep it warm or use good thermos. Keep it about 60C. Above 70C it will not become sweet, Under 60C it may become sour) 4) Cook it with pinch of sea salt, above 80C to stop fermentation. 5) Blend it and keep it in the air tight jar in the fridge. Dilute it to drink for your desired consistency. It will keep 2 weeks or so in the fridge or freeze it if you like to keep it longer.

How to make sweet Daikon pickles(Bettara-zuke) Ingredients: 240g Daikon radish 15g Sea salt 6% of weight of Daikon radish 140g Un cooked Amazake(follow the step how to make concentrate Amazake to #2) 2 pieces dried red chili pepper 5 x 5 cm Kombu 1) 2) 3) 4) 5) 6) 7) 8)

Peel and cut daikon in length wise in half and rub sea salt. Place it in the pickle container evenly and sprinkle remaining sea salt over daikon. Add small amount of water to just enough to cover daikon. *water not included in the ingredients. Leave it over night with cover. Take daikon out in the strainer and pat dry it with towel. Place 1/3 uncooked Amazake in the bottom of pickle container and place daikon. Place kombu and chili pepper on top of daikon and pour remained uncooked Amazake over it. Place plate and weight on it leave it for 2 days or so. May keep it in the fridge if weather is warmer. Slice and eat. 37

Natto: Fascinating Fermentation Out of all the wonderful fermented foods in the world Natto is one of the more intense kind. You either love or you hate it. Fermenting soybeans into a delicious mushy slimy stringiness is a wonderful thing and quite simple. It takes more time than actual labor. ‘Bacillus subtilis’, known as nattō-kin in Japanese. can come in the form of already made Natto, Natto starter, or what traditionally was used, grain straw which naturally already has the bacteria. Personally, I like to save a little Natto every time I make it as starter for the next batch.


1: 2:

Soak 5 cups of soybeans in enough water to cover, for 24 to 48 hours. Change the water each day, always using cold water. Bring to boil the soaked soybeans in a lot of water in a deep pot. As it boils strain off the foam and soybean skins that float to the top and discard. Continue this process until the water is clear. This process should take about 10 minutes once the water is boiling. When done strain and rinse the beans .


Steam the beans for 6 to 8 hours until soft or steam pressure cook them in a steaming basket or colander with a separator at the bottom and with a about a inch of water in bottom of the pressure cooker. Bring up to pressure and cook for 3 to 4 hours until soft and edible.


Once cooked. spread the soybeans out into a deep set dish. and let cool down just enough to touch comfortably yet still warm.




STEP 3: Mix in 1 cup of already fermented a clean kitchen towel on top to Natto or half a tsp of Natto starter keep it warm. or place a layer of dried grain straw on the bottom of the dish The mixture is fermented and covering the soybeans. at 40 °C (104 °F) for up to 24 hours. this can be in a Cover the soybeans with turned off oven with a pilot light. plastic wrap but try to or any other contained heated keep the edges open source. such as a foam cooler to be able to let in air for the box with a lightbulb or a hot bacteria to grow and breath. lay water bottle to keep warm.





When the mixture is done Preparing Natto. a classic fermenting it should be way to prepare Natto very stringy. You can is to mix with a spoon prepare and eat it at this point. full of mustard and a splash of and keep it out another 24 hours shoyu, garnished with chopped in room temperature so the scallions. bacteria continues to grow and develops more stringiness. then By Claire Johnson keep in a cool place for long term storage, like a refrigerator or freezer.





STEP 6&7:


By Claire Johnson


Natto is a Japanese traditional fermented soybean product.

numerous nutrients normally associated with meat products – with protein and iron topping the list. Indeed, 100 grams of natto contains 17.7 grams of protein (35 percent of our RDI), including all eight essential amino acids, and 8.6 milligrams of iron (48 percent of our RDI). Protein is needed to build muscles It has strong taste, pungent smell and gooey texture. Natto and cells, while iron is needed to transport oxygen from the can be found in some health food stores since it is highly lungs to our body. nutritious. Health benefits of natto are considerable.

Rich in vitamin K

– Not many foods contain both vitamin K1 (found in leafy green vegetables) and vitamin K2 ( produced by bacteria), but natto is one of the rare exceptions; one 100 gram serving of it contains 23.1 micrograms of this important vitamin, which is 29 percent of our recommended daily intake. Vitamin K is needed to regulate blood clotting, and to prevent bone loss and the calcification of arteries. A deficiency can lead to osteoporosis, increased bleeding (including menstrual bleeding), and a delayed response to wounds and bruises.

Good source of probiotics

– One of the main reasons why natto is healthy is because its soybeans are fermented. While processed, non-fermented soybeans can cause health problems like thyroid and hormone dysfunction, the fermentation process eliminates these issues. Moreover, fermented soy contains a lot of beneficial bacterial cultures that aid our digestive health and serve as a natural laxative (making natto a good cure for constipation).

High in vitamin C

Good for the bones and teeth

– 100 grams of natto contain 217 milligrams of calcium (22 percent of our RDI), and 115 milligrams of magnesium (29 percent of our RDI). Most people know that we need calcium for strong bones and teeth, but not many people also know that we need magnesium to help us absorb that calcium. Since natto contains both minerals in generous quantities, it is the perfect food for building bones and guarding us from bone-related conditions like osteoporosis, gout, and arthritis.

Additional Nutrients Natto also provides us with sizable amounts of B-vitamins such as thiamin, riboflavin, folate, pantothenic acid, and vitamins B6 and B12 (which aid cell metabolism), trace minerals such as potassium, phosphorous, zinc, copper, and manganese, and even some omega-3 and omega-6 fatty acids, which improve brain function. 100 grams of natto also has an estimated glycemic load score of five, meaning it has little effect on blood sugar levels and is suitable for diabetics.

– 100 grams of natto contain 13 *article by Michael Ravensthorpe milligrams of vitamin C, which is 22 percent of our RDI. Vitamin C is one of the most powerful antioxidants on Earth, and aside from protecting us from free radical damage (which can lead to cancer and degenerative diseases such as cystic fibrosis and macular degeneration), it also contains incomparable immune-boosting properties.

Weight loss properties – 100 grams of natto provide

us with a mere 212 calories, and a respectable five grams of dietary fiber (which makes us feel fuller after eating). Consequently, natto is a good breakfast for people trying to lose weight. While the same amount of natto does contain 11 grams of fat, which is quite high, these are good saturated fats needed by the body for energy. Excellent plant-based protein and iron source – Vegetarians and vegans love natto because it provides them with



Ilayda interviews the owner of Turkish Restaurant Parsifal As soon as you enter Istiklal Street, you will start enjoying a little walk down, whilst enjoying the eye-catching shops. If your feet lead you to the first right and than the first left, after a 20 metre walk you will see Parsifal on your left, serving since 1996.


the famous Opera of Wagner and the tale of Parsifal.
 Parsifal, which was awarded Spanish International Leaders Club Award in 2000, has appeared in visual and written press many times. Through cookery magazines, Parsifal has created numerous recipes and It has specifically developed a menu for visually impaired customers.

Coming across the outer area with 4-5 tables and subsequently, stepping inside the restaurant you will quickly connect to The restaurant has a capacity for up to 40 the warm atmosphere and decoration. people. There are also tables outside the The name of the restaurant derives from restaurant on a traffic barred street which

is full of other cafes and restaurants. For business and special reservations Parsifal also prepares menus based on your requests. Greenpeace and Animal Rights Organisations were amongst the groups which made special day bookings with them. Kurabiye Sokak No: 9/A, 34435 Beyoglu, Istanbul, Turkey T. +90 212 245 25 88 M.

Q: You are both the owner and the cook of Parsifal. Tell me how did you found yourself there.

food for everyone. Our menu includes gluten-free dishes,and a variety of options that can serve different people. We show our respect to our A: I have always participated in the customers with our attitude towards creation process of things. I worked in them, and I believe that our hospitality the music industry, in the advertising towards everyone has increased the sector, and now I’m working as a number of our customers. graphic designer, and of course I’m in the kitchen of our restaurant. Even though a restaurant is a business concern, morals and manners can’t I had a mission to break the prejudices be underestimated. We never give about vegans/vegetarians such as our focus to only selling our food. “All they eat is grass”. We worked as a team and came out with recipes Keeping the customers happy is way that show that cooking amazing more important. Imagine, between all food without using meat is possible. those restaurants, it’s your food, your We have burgers, meatballs, grills, environment that they choose. And wraps, etc. in our menu and I believe they don’t only give their money, but they taste way better than the real they also hand over their time, health meat products. and trust to you. If they ask for more rice, salad or extra sauce with their Also picking out the meat from food, that means that plate was not customers plate and saying, “Voila, enough for that customer, so I never now it’s vegan” is what I’m opposed write those as an “addition” to their to. The restaurant owners, and so their bills. coworkers, need to be more sensitive about a vegan/vegetarian lifestyle. Q: You’ve been a vegetarian for a long time. How did you fall into a Q: Parsifal has been here for many meat-free lifestyle? years. Is there a secret to keep customers coming in? Growing up in the Aegean part of Turkey, I’m familiar with variety of herbs Keeping the customers coming is and plants. It’s almost impossible to crucial for any restaurant. We are ignore that heritage. glad to say we have customers coming to Istanbul for 10 years and I didn’t realize I was vegetarian they are excited to find us at the back then. We had a plant-based same place. We also have many diet just like other Aegean families, foreigner customers who have heard but with the belief that meat was about us and find us with their maps the only source of protein, it was in their hands. not completely excluded from our meals. As much as we address vegans and vegetarians, our main aim is to serve I had to swallow the meat I had healthy, delicious and affordable been forced to eat by my parents, or

even sometimes hide the meat that they put on my plate. Growing up I realized I had to stand up against eating animal products, and now it’s what I encourage everyone in my working place to do as well. Q: How would you describe your style of cooking? I find cooking as the most enjoyable activity on earth. Cooking for your loved ones, and getting their admiration in return is priceless! People say that “hungry people become angry” but that rule doesn’t apply to me. I always find a way to create something new with what I have in hand when I’m hungry. And eating that dish afterwards is just like dancing to your favorite song! Q: Does Parsifal have a signature dish? Which dish is your favorite to cook? There are some that I can call our “signature” dishes. According to the feedback from our customers, Parsifal’s Grill (soy marinated veggies on skewers), Mushroom Meatballs (veggie meatballs made with blending different types of mushrooms) and of course, our Special Plate (includes Parsifal’s grill, veggie meatballs, potato filo triangles, sautéed veggies, grilled eggplant salad, chard “dolma” and rice). Well, my favorite one is Parsifal’s Grill. There are times that I eat more than five at once!


Q: Where do you find organic, are still things that we can do to trustworthy products for your change this system. kitchen? I believe that research should be made We have worked with the same in order to create awareness among suppliers for years. They know what people. The media should show how we want and we know what they can the animals suffer from testing. We provide. They know that we are quite also can take a step by publishing picky with the products we buy. I the names of companies that use would never serve anyone something animal testing, on social media. I that I wouldn’t want to eat so the am confident that if the number of ingredients we use in our kitchen have “cruelty-free” products increases, to be organic and local. the consciousness among people will increase as well. Eventually, the Q: You make everything from scratch companies with large incomes and in the kitchen, including the bread the famous brands will have to go being served. Why is that? cruelty-free as well. One thing you would never see in our kitchen would be processed food. I believe that what we serve to the customers has to be made by us. Even the complementary bread is just out of the oven to your plate. Health is not something that one can underestimate. I prefer to know exactly what my customers eat in my restaurant.

Q: Is there a chef who inspires you? I wouldn’t say that I’m inspired by only one, there are many people who have inspired me. The gourmet chefs/ cooks? that I met, vegan/vegetarian restaurant owners who came to visit us from different countries, cooks, our customers… We are always open for suggestions and we surely will try them as long as it goes with our concept.

Q: What do you think about the importance about showing people Q: Parsifal offers affordable lunch that a healthier, cruelty-free lifestyle menus for locals. It’s a great way to is possible? attract many different customers to the restaurant. Where did it originate? It’s a shame that as a world we over-consume and it causes animal The district Parsifal is located in is pretty exploitation. The more we produce, active both for work and tourists. the more animals suffer. People We decided to create a healthy believe they can dominate them in lunch menu. The locals who work every way they want because they around us, businessmen, tourists and are defenseless. They forgot that the many others started coming so they animals have the same rights on the could eat delicious, healthy, crueltyland as we do. free food for affordable prices. Of course, teaching children to love I thought that would be a great excuse animals from birth is crucial, but there for people to try vegan food and to


spread this lifestyle to as many as possible. And it really worked! People preferred us over steakhouses. Q: And what now? Our future plans include being the first vegan and vegetarian franchise brand in Turkey and to spread this lifestyle. Who knows, we might even try a healthy vegetarian fast food chain!




Eat Smart Live Longer Club in Sun City Hilton Head, South Carolina By Jim Smith

Last month, Fresh View magazine interviewed me about my transformation from a dyedin-the-wool carnivore to an enthusiast for the whole food, plant-based way of eating. In the process, I’ve now lost 124 pounds, gotten off of all prescription medicines and healed myself of many ailments that were pursuing me in my late 60s.


While I of course was the one who made would have understood this way of eating. the changes in my own life that created Without ESLL, I never would have changed these results, much of the credit also goes to as dramatically as I did. the Eat Smart Live Longer Club in my local community here in Bluffton, South Carolina. Just briefly, Without ESLL I would have lacked much ESLL is a sanctioned club of like-minded of the support that is so needed in making individuals within the active adult community such a dietary change. Without ESLL, I never of Sun City Hilton Head. Its members are

So, what is ESLL?

ESLL members learn to lose weight, get off their medications and feel better at the same time.

The club was founded

by three sisters, who were originally from Radford, VA but all of whom now live within the boundaries of Sun City Hilton Head. They are Karen Heitman, the current president of the club; Leslie Haas, the current vice president and Mary Lou Beavers, Board member in charge of the club’s lending library and grocery store tours. Karen, along with her husband George, and Leslie, along with her significant other Richard Crofton-Sleigh, became convinced of the whole food, plant-based way of eating in December 2012 after watching the documentary Forks Over Knives and also Dr. Caldwell Esselstyn speaking to the city of Medina, OH. Immediately, the two couples dived into the WFPB way of eating “cold turkey,” but without the turkey. They were that convinced. And they began to see immediate results. They all lost weight and those who were on prescription medicines were soon off of them. As a result, they wanted to share what they had learned with as many other people as possible. To do so, they scheduled a showing of Forks Over Knives at Lakehouse fitness center within Sun City. From that, they

discovered enough interest to form a club. And thus, the Eat Smart Live Longer Club was born in May of 2013, originally with less than 70 members. But the club grew quickly, and as of March 2015, there were over 607 residents on its membership list. This shows the high interest that exists among our residents for healthy eating. And it demonstrates the value that the club brings to Sun City residents.

information about local farmer’s markets and grocery stores, as well as identifying apps to make grocery shopping and restaurant hunting easier to do. Local restaurants are identified on the restaurant list along with information about specific menu items that can work on a whole food, plant-based diet. While no restaurant meal can be considered perfect, the restaurant list provides club members with a good starting point for figuring out what to order.

The purpose of ESLL is to educate and motivate its members to eat a plant-strong diet in order to improve

As the club has grown, it was also found that many members needed a structured program to help them get started. With that in mind, Ellie Dixon began championing a 21-Day Kickstart program that is modeled after Dr. Neal Barnard’s book 21-Day Weight Loss Kickstart. That program has grown significantly since starting and today there are four instructors leading the program: Ellie Dixon, Sandy Botelho, Judy Cote and Nancy Leonard.

New members are encouraged to first watch Forks Over Knives if they haven’t already seen it, and then to take one of the grocery store tours that are offered by Mary Lou Beavers. During the grocery store tour, members learn about the healthiest products in the store and about which products to avoid. Members are also taught to read labels and ingredient lists in order to determine for themselves which products are too high in salt, sugars and fats. New members come away with a good foundation for knowing the foods that will work or not work on a whole food, plant-based diet. In addition to the grocery store tours, the club publishes a monthly restaurant list, which has also expanded to include

Other club benefits

all interested in eating a whole food, plant-based diet. The purpose of ESLL is to educate and motivate its members to eat a plant-strong diet in order to improve their lives and minimize common chronic health conditions.

include the Lending Library, which is open at each of the club’s meetings. Members are able to check out books and DVDs with a $20 refundable deposit. The library table is generally well attended at each meeting. And the club has two meetings each month for the overall membership. On the second Thursday of each month is the How-2 meeting where members learn how to follow the whole food, plant-based diet. Board members and other experienced club members, along with videos from prominent people like Jeff Novick and Ann Crile Esselstyn, provide instruction to club


members on how to cook, how to eat, how to get spouses to come along and more. On the third Thursday of each month is the club’s general meeting. These meetings generally involve one or more videos from the WFPB “gurus” talking about some aspect of the whole food plant-based diet. And several times a year, the general meetings begin with a pot luck dinner. Club members enjoy each other’s company and learn new recipes from the pot luck before settling in for a video lecture during the subsequent club meeting. And that is what the Eat Smart Live Longer Club is all about. It’s made a big difference for me in my life. Having a club to offer the support needed can be important in transitioning to a lifestyle like this. I would encourage others in their own communities to start something similar. It really does work. For more information clich HERE



Embracing the Sun by VICKY EWBANK

There is so much misinformation about our relationship with the sun, especially with regards to our skin health, that I’d like to invite you to share with me an alternative view point – one that you won’t hear so often through today’s conventional channels. Talking of the sun, it is shining here today in the Scottish Borders – and after such a long cold winter it is a very welcome sight indeed! Every one of us at Live Native has commented on how much happier we feel when the sun is shining, how it lifts our spirits and how much more energy we seem to have. But this isn’t just a feeling – the positive effects that the sun has on our mood and health are very real. The sun has been shining out from the centre of our solar system for approx. 4 billion years. All life as we know it evolved through interacting with the sun, including us! In ancient Rome the sun was worshiped as Sol Invictus (Invincible Sun). In Greece the sun god Helios was all-seeing and all-knowing. The origin of all warmth and light the sun was seen as the source of life, associated with fertility and bestowed with the power to combat Dark and injustice. Its golden rays mirror the golden light of our soul, reminding us of our spiritual unity, whist piercing and awakening our hearts to universal love. Our hearts, eyes and spleen are the entry points of the sun into our energetic bodies, strengthening our self awareness and our purpose.

importance of Vitamin D – not really a vitamin but actually a pro-hormone which is why it has such wide reaching effects on our health. Sun creams physiology. Its healing rays stimulate designed to block UV rays also block immune cell action in the skin aiding Vitamin D production - SPF15 blocks conditions such as Eczema and 99.5% of the skins ability to produce Psoriasis; it lowers blood pressure and Vitamin D. cholesterol, stimulates our metabolism, burns fat, raises testosterone levels and, Our use of sun creams, combined with a of course, stimulates the production sedentary lifestyle and nutrient deficient of Vitamin D, now known to influence diet, has had a dramatic effect on our 3000 of our 25,000 genes - and reduce health. In the UK, even with the use of the incidence of death from all major ever stronger sun creams, the incidence diseases (including 16 types of cancer). of skin cancer has risen by an average If vitamin D3 levels among populations of 46% in the last 7 years, and by 80% worldwide were increased, 600,000 in Yorkshire, despite the lack of sun! This cases of breast and colorectal cancers makes skin cancer the fastest growing cancer in the UK. could be prevented each year!

“20-30 minutes exposure a day over 60% of your body is all that is needed to top up our Vitamin D to healthy levels”

Of course it is not good to get sunburn, (although even sunburn may have a purpose in that it encourages faster production of sun-protective Vitamin D!) Cells that have been badly burnt die; and the increased exposure to the sun’s rays can result in free radical damage and accelerated skin cell ageing. So how do we enjoy the proven health and mood uplifting benefits of the sun without ageing our skin? Simple – flood your skin cells with antioxidant rich nutrition from inside and out!

Plants, which lack the legs to move into the shade on a sunny day, produce So why are we now taught to avoid the beautiful brightly coloured pigments sun? The 1980’s saw the beginning one such as the red-orange carotenoids, the of the largest social experiments ever purple anthocyanins and the rainbow – the campaign to persuade us to use coloured flavinoids; and these pigments sun creams, or SPF, to limit our exposure absorb and neutralize dangerous to ‘harmful’ UV rays. Yet hiding from free radicals. We humans don’t have the sun will not prolong our lives; it may the ability to make such ingenious compounds – instead we rely on the very well do the opposite! plants to furnish us with these wonderful We didn’t know then what we know protectors. Have you ever had a strong The sun has a direct effect on our now. We didn’t know of the incredible mouth-watering desire to reach for those beautiful red cherries, or pluck 54

a plump blackberry from the prickly bramble bush? You know instinctively that berries are what our bodies crave. They confer to us their protective antioxidant properties as well as a host of vitamins, minerals and the finest, most hydrating structured water that money just can’t buy!

being in the sun all day is unavoidable then use a natural, non-chemical, physical sun block, such as one that contains Zinc Oxide, and reapply it every 2 hours.

Everybody Every Day Sensitive Moisturiser – for all skin types. Super hydrating Aloe Vera rich moisturiser with enhanced levels of Vitamin E to prevent UV-Damage.

Always remember: we were designed to live on the surface of this planet – Native Intense Oleo-Active Facial not under it! Moisturiser – Packed with anti-oxidants And just as they store their antioxidants and pomegranate oil to repair the in their skin, so do we. Recommended Summer Skincare by outer dermis, and prevent dehydration Live Native: of the skin. By consuming anti-oxidant rich fruits and vegetables we furnish our cells Essential Earth Exfoliating Cleanser – All Live Native skincare can be with the protective ingredients that we polish away sluggish winter skin and purchased in full sizes and 5ml Tryneed to balance the inevitable cycle reveal fresh new dermal layers beneath. Me sizes, which make perfect travel of cell-life and cell death. Replace Helps to remineralize with Hebridean companions, from www.livenativecom bland, pale foods with fresh, raw and Seaweed and Rhassoul Clay, enjoy vibrant greens, reds, purples, oranges the skin-benefits of the UV-Protective and yellows, and before long you carotenoids, produced by seaweed to and your skin will begin to glow with prevent sunburn. youthful, rosy and vibrant health! And most importantly, rather than glowing Essential Mist Toner with MSM – Refresh like a boiled lobster from too much sun and cool with unpasteurised Rose exposure, your skin will gain a healthy Water, and repair sensitive or damaged glow easily and safely. skin with MSM and Vitamin C rich Acerola Cherry extract. The same rules apply to your skin care. Choose daily moisturizers derived from Essential Gold Beauty Serum – antioxidant rich plant ingredients, with powerhouse of natural UV-Protection, a high content of saturated tropical Seabuckthorn has been shown to oils as these are the most stable when reverse existing sun damage while Coexposed to sunlight. Aloe Vera gel Q-10 is a powerful antioxidant against penetrates and hydrates your skin at UV-damage. a deep dermal level providing much needed moisture, whilst natural vitamin Immortelle Gold Firming Serum – with E mops up free-radicals and prevents Cork Oak extract, proven in clinical premature ageing. All these ingredients studies to reduce erythema (redness) and more can be found in Live Native’s from UV-exposure or Acne Rosacea. range of pure living SkinCARE, designed especially to restore radiantly healthy Botanic Earth Mud Mask – an antioxidant skin. rich mask, deliciously blended from natures store of superfoods – raw cacao, Do remember to be sensible in the sun: acerola, acai, spirulena. Use once a 20-30 minutes exposure a day over 60% week to boost your skins antioxidant of your body is all that is needed to top levels and increase protection from up our Vitamin D to healthy levels. If free radical damage.


NUTRiBULLET is endorsed by Jacqui Deoir - Editor of Fresh View


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Issue 8 of fresh view magazine includes: Talking to the Editors - what is involved in putting together a magazine with interview from Ryan...

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Issue 8 of fresh view magazine includes: Talking to the Editors - what is involved in putting together a magazine with interview from Ryan...