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FRESH VEGAN magazine

Issue 3 June 2014 £3.95 GBP $6.66 USD €4.80 Euro

Malaga

Vegan B&B reports on where to eat

Vegan in Waitrose Dee’s Burgers and Sausages

Vegan Cornwall

Glamping Wildebeest Falmouth the 1st all Vegan Restaurant The Bean Inn St Ives

Vegan Pizza

Pizza Express listens to its customers

Italian feature Bringing the Best suppliers from Italy • Recipes • Competitions • Reader Discounts

Veganista

Amazing Vegan Ice cream fromVienna

Marlene Watson-Tara International Author Macrobiotic Counsellor and Health Educator

Stephanie Jeffs a passionate raw foods educator and writer

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Editor

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Jacqui Deoir

ell it’s here! Summer and our 3rd issue, so proud and we are already inspiring other magazines to start up! Fantastic, the more the better we say. We are focusing on all of the unique people from all over the world who are making a conscious choice about what they eat and how this affects the environment, themselves, and all sentient beings, and becoming an example for all to see.

jacqui@freshvegan.eu

Design

Ron Fairfield

ron@freshvegan.eu

Enquiries

enquiries@freshvegan.eu

Advertising

advertising@freshvegan.eu

Contributors

contributors@freshvegan.eu

Website

www.freshvegan.eu

Blog www.freshvegan.eu/blog

Facebook

www.facebook.com/FreshVegan

Twitter

www.twitter.com/freshvegan1 Whilst every effort is made to provide our readers with accurate and authentic content, Fresh vegan Magazine may not be held responsible for any content, recipes or information that may prove to be inaccurate. All content is copyrighted to either Fresh Vegan Magazine or to the Contributors whose work it originally was. All content has been provided with the permission of the creators to include in this issue. Š fresh vegan magazine 2014

This issue brings more passion, pleasure and inspirational people, read why people became vegan, how this consciously changed their view on life and how it shaped the future careers that were waiting for them to discover . More street food, this time from Bristol, an incredible vegan ice cream maker from Vienna and talented producers from Italy creating the most incredible fresh healthy products that we have found. There are many producers out there but we wish to bring you the best, most ethical and environmentally aware people who are creating food with passion, not just to make some money from the latest buzz about vegans. These businesses are proof that you can create healthy vegan foods. We have made sure that the producers are available for you to buy, both in stores, and also on-line as not everyone has access to the wonderful whole foods shops out there. What is unique about Fresh Vegan? we speak to every single person featured in our magazines, I like to find out about how they started, why they started, what inspires them and help to promote all these amazingly talented people in the hope of inspiring you to get into the kitchen and create your own food! We have Marlene Watson Tara an incredibly knowledgeable women with so much passion, Day Radley the incredibly talented private chef who is sharing articles in the coming issues. Both Marlene and Day are now writing on our Fresh Vegan blog, vist the blog regularly to make sure you keep up to date with all of our posts in between issues. Lastly a BIG thank you to Simon Houghton our new webmaster, welcome to the Fresh Vegan family. A big thank you to YOU our readers for supporting us, buying this magazine and sharing and spreading the word, We will continue to research and bring you news from all over the world in the coming issues Jacqui Deoir

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Front Cover Image Vegan Ice Cone

used with kind permission from Veganista Ice Cream and found inside this issue of Fresh Vegan Magazine.


June/July 2014

Bourgeois Boheme

Beautiful Vegan Shoes for Men and Women

Self Sufficiency Cafe

Growing your own goodies, soil to plate

Festival Season

Glamping Cornwall

El Piano

Bit of the Good Stuff

Pizza Express

The Sweet Stuff

Spotless Leopard

Gallery Cafe

Joshua Quick

Stephanie

Chakra Cakes

Loaf B&B

Dee’s Burgers

Wildebeest

Day Radley

Veganista

Planet Vegan

Marlene Watson-Tara

Vegan Italy

Bean Inn

Award winning restaurant in Malaga mobile food van and pop-up restaurant

Spiritual baking based on the energy centres Great recipes from our beautiful vegan chef Macrobiotic teacher educator and coach

Recipes from Sharon the Vegan blogger and cook Vegan Cafe near York Hall in Bethnal Green. Relaxing wind down in this beautiful vegan B&B Vegan Ice Cream Parlour from Vienna All things vegan in our Italian feature

Vegan festivals from all over the world All vegan pizza, they listened to customers Talented photographer shares his food pictures Vegan Food in Waitrose

Glamorous holidays in Cornwall in the UK

Beautiful cheescake and other sweet goodness Inspirational nutritional coach and educator First Vegan Restaurant in Falmouth UK

Spreading the vegan message of compassion Veggie and Vegan restaurant in Cornwall 3


Before anyone reminds us that we are a food magazine! We decided to make an exception for these beautiful Vegan shoes

Fresh Vegan had to ask Alicia a few questions about her inspiring funky shoe company. FV: Congratulations on a first class collection Alicia, about time we had modern vegan shoes in the UK. Please tell our readers what your background is, are you a designer as I see these are made in Portugal, and why Portugal? Thank you very much indeed!   I love shoes but I found it incredibly difficult to find shoes that were fashionable, ethically made and also represented my own ethics and beliefs as a vegan. So in 2005 BoBo was born!   My background is as a health professional so I did not have a clue about shoe construction or design so it was a steep learning curve to get myself up to speed on the complexities of shoe manufacturing and sourcing of materials and components.   In regards to our designs, I spend days in shoe shops, wow what a hard job, researched and worked together with my shoe designer.  Our aim was to have our own signature designs topped off with subtle details of our fabulous lotus flower and I hope that our customers will love our collection as much as we do! FV: What makes Bourgoeis Boheme shoes ethical?   We have worked hard on our range to ensure it is of the highest quality in every sense plus style and ethics. No animal products are used in our production.  We use the best Italian faux leathers and eco-friendly materials available.      BoBo’s footwear ranges are handmade in Portugal.  As a business it is imperative to be transparent with what we do which is why we chose Portugal as our manufacturing base.  The factories have been handpicked and I personally visit them throughout the year. It is important for us to have an ethical product with transparency in its production. Our footwear reflects an investment to upholds our ethical ideals in regards to people, animals, the environment and of course feet.   4


At BoBo we have done all the fancy footwork and make it easy for those looking for a more ethical option. FV: You started back in 2005 where have you been hiding as we only recently knew about your beautiful shoes.   We have been around since 2005 but have been on a sabbatical for the last 2 years.  At the time we were manufacturing both footwear and accessories but my true love is shoes so we decided to take a break, re-structure and refocus on just footwear.  In addition, I have 2 young daughters and I was missing an important time in their lives with my busy work schedule so I felt that I needed to slow down and spend quality time with them which has been fantastic.    We have just re-launched in April with a new capsule collection for men and women, exciting but busy times ahead!   FV: How many shoe collections/seasons can we expect from Bourgeois Boheme   We will have 2 collections a year – Spring/Summer and Autumn/Winter.   Our designs are inspired by people who lead busy lives just like me and need footwear that is comfortable and stylish. We have put together a collection of shoes and boots for men and women, based on classic styles with a contemporary twist.   We are passionate and love what we do and it really is the most wonderful thing to run a business based on our ethics. We aim to inspire people to live more ethically and share in our passion.  We believe that our beautiful collections inspire people to do so and we hope you agree.   FV: We do indeed agree and know this is the time for the new generation of vegans bringing ethics, style and compassion to the world. So now hopefully our readers will be visiting you soon. Website: www.bboheme.com

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FRESH, ABUNDANT AND FULL OF FLAVOUR! by Vegan b&b Travel

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egan and vegetarian friendly cuisine in Spain is always fresh, abundant and full of flavour! Spain now boasts a great range of vegan and vegetarian restaurants, all Vegan B&B Travel trips begin in the modern city of Malaga which is home to an excellent 100% vegan cafe / restaurant, three superb vegetarian restaurants with wonderful vegan dishes and an array of tapas bars that have great vegan friendly options.

Vegan cuisine in Spain reflects the countries rich history, regional cuisines are very different but nearly always have wonderful common ingredients such as garlic, olive oil, rosemary, oregano and thyme! Principle aspects of the modern Mediterranean diet include a wonderfully high consumption of legumes, fruits, vegetables, unrefined cereals and olive oil along with a reasonable consumption of vino tinto, red wine! Beans and chick peas have also been a staple for centuries and are now incorporated in many of Spain’s vegan and vegetarian friendly dishes. Tapas, possibly the most sociable and enjoyable way to eat and drink! The term is derived from the Spanish verb, Tapar which means to cover, according to history, sherry drinkers in old Andalucian bars used to cover their glasses with bread between sips to prevent flies from sharing their drinks! Bar owners later began serving a range of bar snacks, now referred to as Tapas. 6


The Award winning

EL PIANO

fabulous food and friendly service, 100% vegan and gluten free with branches in Malaga and Granada in Spain, along with York in the UK, In support of El Piano, our local vegan restaurant in Malaga we recently interviewed owner and founder, Magdalena Chavez.

Who are the people behind El Piano?

We are seven people from the same family along with associates and members, our origins range from European Spain and the UK to Peru and California of the Americas.

What is the history of El Piano?

El Piano Began trading in 1997 long before many people were interested in either veganism or sustainability. Now, in our 17th year we are at the forefront of vegan and gluten-free food provision with a bank of recipes, three cookbooks, a schools outreach program, COOL GRUEL, a COOK SCHOOL based in York plus classes in both Granada and Málaga.

Where does the produce used come from? We buy from the local market as well as from local producers. In Málaga the vast majority of food from local markets during the summer, around 90%, is from local growers. During the summer we use some crops, such as tomatoes, basil, aubergines, peppers, chillies from our own market garden.

What are the most popular dishes in El Piano Malaga?

It took a while for DHAL to catch on in Spain but it is now probably the most popular dish as it is in the UK (17 years and never NOT on the menu). The fritters too of course are perennial favourites...

Any top tips to share regarding vegan cooking after so many years in the business?

Less is more. Keep it simple. 4-5 ingredients, 4-5 steps. The best dishes in the world are usually the most unpretentious... bread, papas a lo pobre, dhal, frijoles cubanos to name a few...

What plans do you have for El Piano in the future?

We are interested in using our sites for vertical growing of edible urban crops with plans quite advanced for our first site in YORK. EL PIANO is a business powered by a social engine and our growth is slow but sure, involving staff as investors and owners. The option to develop EL PIANO on other sites is always there but will happen organically as it has so far... 7


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he Mediterranean lifestyle still denotes good living which is evident to visitors and residents alike; reasonably priced fresh produce, a thriving arts and entertainment scene and plenty of that wonderful vitamin D from the sunshine! In collaboration with El Piano, Vegan b&b Travel will be running creative cooking weekends throughout the year; shop for fresh fruit and veg on the local organic market, get creative in the kitchen, learn how to prepare healthy vegan dishes, delicious deserts and dine in Malaga’s finest vegan and vegetarian restaurants! Our Creative Cooking Weekends cost ₏300 per person, further information and dates can be found on the Vegan b&b Travel website.

French Onion Quiche Ingredients: 4 Onions 250g of Tofu 500ml of Soya Milk 100g of Cornflour Olive Oil for Onions Salt and Pepper Preheat the oven to 130 C. Method: Saute 4 onions, cut in half moons in a good amount of olive oil with 1 tsp of salt and 1 TBL of sugar until the onions are VERY soft and caramelized. Remove the onions, set aside the oil. Ideally use a 1500ml round silicone ceramic - based springform mould and cover the base with polenta, then the caramelized onions. Whizz 250g of tofu with 500ml of soya milk, 100g of cornflour and olive oil from the onions. Salt to taste. Add to the mould a sprinkle of black pepper on the top and bake for 40 minutes or until the tart is set. 8


Lemon & Ginger Cake Pastel De Jengibre y Limon Ingredients 250g of margarine 250g of brown sugar 500ml of soya milk 350g of buckwheat flour 100g of freshly grated ginger juice of 3 lemons 5ml of pure vanilla 25g of baking powder a pinch of salt.

Method: Preheat the oven to 170 C. Melt 250g of margarine in a bowl and add, 250g of brown sugar, 500ml of soya milk, 350g of buckwheat flour, 100g of freshly grated ginger, juice of 3 lemons, 5ml of pure vanilla, 25g of baking powder and a pinch of salt. Whizz. Bake for 5 minutes in a 1500ml mould (or equivalent). Reduce heat to 130 C for 40 more minutes. Cool, turn out and eat! The topping is particularly delicious, tart yet sweet. Mix approx 300g icing sugar with the juice of 1 lemon. Apply half of it while the cake is hot so it soaks in, and the other half when the cake is cold, just before serving. www.el-piano.com www.veganbnbtravel.com

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The Spotless Leopard is a mobile food van and pop-up restaurant host based in the Bristol area. Their food is 100% vegan, most of the veg is organic, and they try to be green where they can and the takeaway containers are biodegradable and/or recycled Jacqui spoke to Louise to get some insight into Spotless Leopards creation. So tell us about what made you start to cater from your amazing van Louise? I started The Spotless Leopard straight after finishing my degree as I wanted to create a job for myself which was completely in line with my ethics; there are nowhere near enough vegan businesses! My eventual aim is to open a café or restaurant to show how exciting vegan food can be, but being mobile suits me for the moment as I think it’s a great way to learn the ropes of running a business on a slightly smaller scale, and it gives me a bit more freedom while I’m still young(ish)! Do you have a regular stall and do you do festivals at all, if so where can people see you in 2014? I have a couple of regular trading spots – every Tuesday, Wednesday and Thursday you can find the van on Alma Road in Clifton and every Saturday we’re part of a little market on Gloucester Road. You can always check our upcoming locations on our website 10

I know you also do pop up evenings Louise can you tell us more about this and what people can expect when they come to this? Yes, I run a vegan pop-up restaurant roughly once a month, which is always a lot of fun and a great chance to do something a bit different. It’s a small venue so it’s intimate and friendly and everybody sits together at long tables and often ends up chatting. Each pop-up consists of at least three courses, which in the past have included vegan cheeseboards with handmade vegan cheeses and chutneys, apple frangipane tarts with vegan cream, handmade ravioli, and I’m planning a big vegan weekend brunch for one of my next ones because we don’t always fancy a full English! What can people expect to buy from you at your regular pitch at Gloucester Road Market? Our menu changes regularly but we have a few favourites which come back regularly: pasties are popular, filled with spiced lentils and vegetables or lately I’ve been making vegan cheese, onion, potato and cauliflower ones which have gone down well, roast vegetable and smoked tofu wraps, and we’ve even done pancakes with homemade smoked cashew cheese, spinach and mushrooms, as well as plenty of cake! What creatively inspires you? I am obsessed with food so I love food blogs, browsing recipe books, Pinterest, eating, food shopping, going to friends’ houses to be cooked for… All of those give me ideas!

What is your best seller and what is your favourite food to create? Our best sellers are either our blueberry and lemon cake or our seitan “steak” sandwich, which is loved by vegans, vegetarians and meat eaters alike! I make the seitan from scratch from organic flour, flavouring it with soy sauce, fresh ginger, black pepper and I physically can’t make it fast enough as it sells itself straight away!

I think my favourite food to make would be any of the cakes, or fruit tarts, because they always look so beautiful. Regular trading times Tuesday, Wednesday, Thursday @ Alma Road, Clifton, Bristol – 10am to 5pm Saturday @ Gloucester Road Market, Bristol 10am to 5pm www.thespotlessleopard.co.uk www.facebook.com/TheSpotlessLeopardUK www.twitter.com/TheSpotlessLeop


Mediterranean Tart ½ cup nutritional yeast 1 tbsp wholegrain mustard

Let the vegetables fry on a medium-low heat for about 10 minutes. Add the chopped sundried tomatoes and set aside.

1 tsp black salt

For the Pastry

Now for the tofu mixture. Combine tofu, milk,

1 tbsp dried basil1 tbsp dried oregano

250g plain flour

2 tbsp cornflour/potato flour/tapioca starch

nutritional yeast, mustard, black salt, cornflour (or other starch) and turmeric in a food processor and blend until smooth.

250g wholemeal flour

Pinch of turmeric

Add salt and pepper and blend again.

Pinch of salt

Salt and pepper to taste

Preheat oven to 200 degrees celcius.

250g vegan margarine or Trex (chilled)

Fresh basil leaves to garnish

Line or grease your flan/quiche dishes.

Cold water

Method

Roll out your pastry and press into each dish, trimming the edges with a knife.

Makes 2 tarts (9 inch diameter).

Ingredients

Filling 2 large courgettes/3 medium courgettes, sliced into thin rounds 1 aubergine, sliced into thin rounds or semicircles 1 large red onion, sliced thinly 2 tbsp olive oil 1 cup sundried tomatoes in oil, chopped into small pieces 400g firm tofu ¾ cup vegan milk (unsweetened)

First, make the pastry. Combine the flours, fat and salt in a large bowl and rub the mixture together (cold hands are best) until it resembles breadcrumbs.

Combine the vegetables and tofu mixture in a large bowl – using your hands is best for this so you can be gentle and keep the vegetables intact so it doesn’t all look mushy!

Add the water a little at a time, mixing quickly with a knife or one hand, until the mixture comes together into a ball.

Fill the pastry cases with the mixture and press into the edges so there are no gaps.

Do not handle the dough too much.

Bake for 30 mins or until the pastry starts to brown.

Wrap in clingfilm and chill in the fridge for at least 30 mins. Next, cook the vegetables for the filling. Fry the onion in olive oil for a few minutes before adding the aubergine and courgette along with the dried basil and oregano.

Can be served hot or cold, but it’s easiest to slice when cold.

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Sarah Wilkinson from England is the idea behind Chakra cakes. Having spent over 10 years working with artists in higher education, galleries and museums, Sarah felt it was time to set her own creative spirit free in the form of cakes! The first batch of Chakra Cakes were a parting gift to a former employer in June 2012, the seed was sown and has now developed, and continues to develop, into a variety of tasty treats all on the Chakra theme. These bespoke and magical cakes are made using only the finest fresh and organic ingredients, natural colourings and flavourings and where possible local and Fair-trade produce. FV. Chakra cakes what a lovely innovative idea, what inspired you to create these cakes Sarah? I created my first Chakra Cakes quite by accident as a parting gift for fellow colleagues in one of my old jobs. It was tradition to have a farewell tea party, but usually the cakes were bought in so I thought I would make some instead to cheer people up as a lot of change was going on at that time. As I was baking, I realised I was being drawn towards using lots of fresh fruits and vibrant colours in the cakes and thought “hang on these could be Chakra Cakes�. So I

took the cakes along with information on the Chakras and asked people to choose the cake they were most drawn to and then read about the relating chakra afterwards. It was fun and Chakra Cakes were born - the rest is history! Of course they have developed and changed quite a lot since those early attempts and are now much more healthy and energetic with the addition of the crystal empowerment. FV. Your colourings and flavourings are natural Sarah can you tell us what natural products you use for the colourings please and are they all inspired through mother nature’s plants and vegetables like beetroot/ beets? I use colourings and flavourings sparingly, mainly in my Chakra Pop range. When I do, I use products from a Scottish company called Uncle Roys, they are all natural, vegan, additive free and gluten-free. In my cupcakes and raw cakes I tend to rely on fruits, vegetables, herbal infusions and flowers to colour and flavour the products. My recipes are all intuitive, seasonal and somewhat quirky at times! FV. How do you charge the cakes with Crystals and tell us more about the herbal infusions that are used in your cakes? I charge the special ingredients for each cake with a relevant chakra crystal by first cleansing, charging and 13


dedicating the crystal to that purpose and then placing it in the dry ingredients for 5-10 minutes or holding it over wet ingredients and asking for its empowerment. At the end, when the cake/s are ready to be baked, I hold the crystal over them again and affirm the same. I also call upon angelic support during the baking process. For the raw vegan cakes I actually place the crystal in the fridge with them as they set. With the teas I blend them up and place the crystals in the canister overnight. My herbal infusions are made by steeping dried organic herbs in warm water, sometimes I boil them depending on the strength required, the root herbs and berries tend to require this. FV. Processed sugars are not good for anybody and I was pleased to see your cakes do not use any processed sugars, what do you use instead? I use organic and natural sweeteners including rice syrup, coconut palm sugar, raw coconut nectar.

FV. Have you ever been asked to create a mandala cake? That would look amazing with all of the infused energies of crystals. No I haven’t. Yes it would I suppose, quite an intricate thing to pull off with fresh ingredients as I don’t use sugar icing etc. but doable with a lot of time and and attention to detail. FV. Are all your cakes made to order or can people buy a cake on-line.

FV. When people ask you to make your bespoke cakes Sarah what are the colours that you see used most and do you notice that this changes with the seasons?

The larger cakes are made to order. Chakra Pops and Cupcakes along with my Chakra Teas can be ordered online in small quantities and I do some special packages with tea and crystals included.

The Heart chakra is by far the most popular, so green / rose colours. I guess the lower chakras would feature more in the Autumn and Winter months - the Sacral and Root.

I have now also launched an online programme on my website, which runs over 7 weeks with specialised information on each chakra including tips on balancing, use of crystals and a recipe to try.

FV. Tell us about the process of creating your cakes.

FV. Thank you so much for talking to Fresh Vegan, and good luck for your future.

Each season I sit down, meditate and plan the cupcake range and think about possible raw cakes. When I make them I source the fresh ingredients locally if possible and try and grow my own herbs and flowers for the Summer range. 14

I have to be in the right frame of mind to bake - this is essential, I listen to my heart and if I am off balance for whatever reason I know it is not the best to time make cakes! Once centred I begin preparing the cakes with Angelic support and the rest is pretty self-explanatory and I’ve mentioned the use of crystals in the previous question above.

For more information visit www.chakracakes.com/ Uncle Roys - all natural, vegan, additive free and glutenfree colourings www.uncleroys.co.uk


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Dayprivate Radley chef

Gnocchi is so easy to make that kids can easily do it, and they love getting their hands on the dough. It’s a great healthy meal and can be eaten hot or cold.

Sweet Potato Gnocchi with garlic and sage Makes 2 portions Ingredients 2.5 cups sweet potato, peeled and cubed 2 tablespoons sunflower oil 2/3 cup 00 flour 1/2 teaspoon salt A handful sage leaves 3 garlic cloves, crushed 1-2 tablespoons extra virgin olive oil 1/2 teaspoon salt

Recipes for June

Method Toss the sweet potato in sunflower oil, spread on a baking tray. Bake at 200c for about 15-20 minutes, until it has started to brown and is cooked all the way through. With an immersion blender or food processor, puree the sweet potato and season. Add the flour and mix thoroughly. You should have a doughy mixture. If it is too wet to handle add a little more flour. Put flour on a work surface. Take a quarter of the mixture and roll into a sausage shape. Do this for all of the mixture then cut them into square pieces. Put a large pan of water on to boil. Whilst this is heating up fry the garlic and sage in the oil. Once the water has a rolling boil drop the gnocchi into it being careful of the hot water that may splash you. When the gnocchi is cooked it will float up to the surface, this takes just a few minutes. Scoop them out and put them into the pan with the garlic and sage. Fry for a few more minutes, mixing so that the gnocchi is covered in garlic and oil.

Steamed green beans & asparagus with tarragon & lemon

Makes 2 portions as a side dish Ingredients 150g green beans, topped and tailed 100g asparagus small handful of tarragon leaves, finely chopped juice of 1 lemon 1 tablespoon extra virgin olive oil salt Method Cut the beans and asparagus into bitesize pieces Steam for 5 minutes until they are just cooked. Plunge them into very cold water. Mix the beans and asparagus with the tarragon, lemon juice, oil and salt 16


Lemon polenta cookies Wow! These cookies are light, crisp and elegant. Zingy with lots of lemon zest and they’re gluten free. Makes 10 cookies Ingredients 1 cup ground almond 1/2 cup fine polenta 1/2 cup Doves gluten free white bread flour 1/2 teaspoon bicarbonate of soda pinch of salt juice and finely chopped zest of 1 lemon extra virgin olive oil 2 tablespoons agave syrup plus 1 tablespoon for topping 1 tablespoon golden caster sugar for topping Method

In a bowl mix the ground almond, polenta, flour, bicarbonate and salt. Add the lemon juice and zest, oil and 2 tablespoons agave syrup Roll the dough out between two sheets of baking paper. It needs to be about 5mm thick.

Cut into discs, you can use a glass if you don’t have a cutter. Bake at 180c for 10-15 minutes, until they are golden brown Leave to cool. Brush with the remaining agave and sprinkle with salt. 17


Recipes for July Pissaladiere

You will not believe how tasty this dish is from the few simple ingredients. The sweet Caramelised onion match perfectly with the black olives. Makes 2 large portions Ingredients 4 cups red onion, finely sliced 1 tablespoon olive oil 1/2 teaspoon dried thyme 2 bay leaves 2 tablespoons water 1 teaspoon stock powder 15 black pitted olives salt 1 teaspoon Doves dry yeast 1/3 cup warm water 1 cup 00 flour or bread flour 1/2 tablespoon extra virgin olive oil 1/2 teaspoon salt

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Method On a medium heat fry the red onions till they soften a little. Add the thyme, bay leaves, water and stock. Cook on a medium heat for about 30 minutes, scraping the pan and turning the mixture every few minutes. In a cup mix the yeast, and water. Whisk with a fork and leave for 5 minutes. The mixture should froth as the yeast is activated. If it doesn’t the water may have been to hot or too cold, or the yeast may have expired. In a bowl mix the flour and salt, add the yeast mixture and the oil. Mix into a dough. Roll out on a baking sheet, you can make it as thick or as thin as you like. Bake at 180c for 10-15 minutes, until the edges brown. Add the olives to the onion mixture, spread this onto the base. Bake for another 15 minutes.

Peperoni arrosto Makes 2 portions as a side dish Ingredients 1 red pepper 1 yellow pepper 1 garlic clove, crushed in a mortar with a pinch of salt 1 and 1/2 tablespoons extra virgin olive oil 1 and 1.2 tablespoons red wine vinegar 2 tablespoons small capers, rinsed 1 tablespoon flat leaf parsley, roughly chopped. Method Quarter, deseed and core the peppers. Bake at 200c until the skins are wrinkled and browned. Put them into an airtight container for 30 minutes then peel the skins off. Tear the peppers into strips. Mix in a bowl with all of the other ingredients.


Strawberry and white pepper mousse Summertime in the UK is strawberries and cream, this is my vegan version, it’s one for the grown-ups with pepper adding a subtle kick to the sweet creaminess. Makes 4 portions Ingredients 250g strawberries 300g Clearspring silken tofu 1 and 1/2 tablespoons agar flakes 1/3 cup water 1/3 cup golden caster sugar 1/2 teaspoon ground white pepper

Method Using an immersion blender/food processor puree the strawberries and tofu. In a small pan mix the agar flakes, water and sugar. Bring to the boil for a minute, the agar flakes should dissolve, check they have by putting some onto a metal spoon. Pour the sugar mixture into the strawberry tofu and blend. Add the pepper, blend once more. Pour the mixture into 4 ramekins. Chill for at least 30 minutes before serving.

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her daily life and has worked with thousands of clients seeking to revitalize their lives through the philosophy of a wholefoods diet and exercise.

Fresh Vegan is pleased to welcome

Marlene as our new regular columist for the magazine. We are just in awe of her knowledge and experience gathered over many years of working and teaching all over the planet.

She has also become a great friend and supporter of everything that Fresh Vegan is trying to do and we count her as part of our growing family.....

ABOUT MARLENE For over 30 years Marlene has been actively teaching all aspects of health and wellness. As a teacher of the chiball method, Marlene teaches and incorporates Yoga, Tai Chi, Pilates, Chi Ball, and deep relaxation into

In addition to her work as a Health Educator, Macrobiotic Counsellor and Cooking Teacher, Marlene has designed various successful programmes and concepts. ‘The Healthy Travel Pack’ - ‘The Natural Woman’ and ‘Weight Loss Nature’s Way’. Marlene has been teaching her Living with the Seasons workshops in various parts of Europe, America and Australia over the last decade. She has a list of clients ranging from the movies and arts to members of royal families. In the last 3 years she has been teaching chef’s the arts and skills of macrobiotic cooking. Her dietary advice draws from the fields of macrobiotic nutrition, her studies in Traditional Chinese Medicine and common sense.

Her favourite saying is –“If you don’t look after your body, then where are you going to live” Her latest book ‘Macrobiotics for all Seasons’ is available on amazon. Her first digital course ‘Weight Loss Nature’s Way’ is now available on-line. This course includes 10 cooking class videos and educational material, alongside healthy lifestyle tips and an amazing selection of recipes. It’s the equivalent of having private tuition in your own kitchen. As a lover of life, animals and the planet and an eternal optimist Marlene’s mission and vision is to be in as many kitchens around the world as possible. Inspiring and empowering folks to get cooking with her is her passion. Health and healing starts in your own kitchen.

So, what does the word ‘Diet’ mean. In a nutshell; Diet means ‘ A Permanent Eating Lifestyle’. To many the word ‘diet’ means a four letter word that often leads to deprivation, frustration and ultimately, ‘failure’. By adopting a wholefoods plant based diet you will be spoiled for choice from the delicious tasting dishes that you can rustle up in literally 20 minutes. 20


My Life as a Vegan Marlene Watson-Tara International Author/Macrobiotic Counsellor/Health Education As a lover of animals, nature and life I am passionate about human ecology. Teaching to the masses the subject of ‘diet and the development of disease’ is my focus. As an eternal optimist, increasing the number of vegans from 600million to over 1 billion and beyond is my mission. Three-fourths of the world’s food sales involve processed foods. What people eat is increasingly driven by a few multinational food companies. We need to increase awareness on how to create healthy meals without resorting to junk food, meat and unhealthy ingredients. This information needs to be practical, fun and aimed toward creating delicious food. With all the concern about obesity and disease people need simple solutions that they can apply in their own kitchens. The world is now split between people eating themselves to death and those starving. No one should be hungry. 55 billion animals are raised each year for food. It is vital now to educate the masses on how to survive on a wholefoods plant based diet that creates health and vitality and at the same time alleviating the cruelty and suffering of animals. 7 billion people on the planet and growing! Let’s bring folks on board to lead the way and inform the masses about this ecological way to live for the health not only of humans but for the environment and the planet and a life free of cruelty for our animal kingdom. Eating Vegetables Is The Key To Vitality! Spring into Action with A Green Juice - Marlene’s Garden in a Glass! Drink Your Greens - Your Daily Vitamin & Mineral Cocktail. I start my day, every day with a green vegetable juice. In the morning make yourself a ‘green juice’. Green juices, made from a variety of green vegetables

have a rejuvenating effect on the body because they are rich in chlorophyll (the life blood of the plant), which helps to purify the blood, build red blood cells, detoxify the body and provide fast energy. It is the highest form of energy you can intake. The sun gives its light to plants that make chlorophyll. This makes the oxygen we breathe. Plants live on sunlight. So if we eat plants we are eating sunlight once removed. That’s like eating energy straight from the source. For many people it is hard to eat lots and lots of greens, but you can juice and take in quite a bit. It is by far the most intoxicating liquid you’ll ever encounter. Plants work to supply our planet with oxygen purifying the air of carbon dioxide which they absorb through photosynthesis. Living plants take the energy of the sun and transform it into life through the process of

photosynthesis. In this process the suns energy is first turned into simple sugars, and then into more complex carbohydrates, fats and proteins. As you all know when we breathe in oxygen we release carbon dioxide so plants are human’s number one best friend. . As we all know, the body needs antioxidants to protect against free radical damage. As we are animals and not PLANTS we do not naturally build shields to protect ourselves against free radicals as plants do. Fortunately, the antioxidants in plants work in our bodies the same way they work in plants. It is a wonderful harmony. Nature’s wisdom is incredible because we as animals eat these beautiful plants that have an abundance of antioxidants (ready-made)! Having an abundance of vegetables, herbs and plants in your garden (or if you don’t have a garden) plant some herbs in containers and keep on your windowsill. Many of you will know that seasonal eating is the way to go for ‘top notch’ health. The energy in fresh seasonal foods is second to none. Buy your vegetables from local farmers markets if possible, buy organic whenever possible. Concentrating on a whole food plant based diet is the most advantageous solution for achieving and sustaining optimum health and weight. In fact, several studies show that this type of eating plan does, indeed, produce the most favourable outcomes, not only for you, but for the environment and of course alleviates cruelty to all the beautiful animals in the world. Eating healthfully may very well be the most confusing and frustrating part of everyday life. For the first time in history, we are overfed and undernourished. People are sicker and fatter than ever before and ironically, we have the most access to healthful food, it all comes down to the food on your plate. Whether this is your first foray into the plant-based world or you are a well-seasoned vegan, have fun and enjoy the plethora of gorgeously exciting food that I will be sharing with you.

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Dieting is Out

Healthy Eating is In Marlene Watson-Tara

Fit As A Fiddle For Summer ‘Summertime, And the livin’

is easy.’ You may remember these words from the song ‘Summertime’, all about lazy days when everything seems to slow down. Summer is a good time to forget our worries and let our hair down. As children, we used to play outside all day in the warmth of the sun during the summer school holidays. Yes! Scotland does have sunshine – it doesn’t rain all the time, no matter what my darling Californian husband says…..I promise you. The flowers where in full bloom, the perfume from rose bushes wafted in the air, the hanging baskets overflowed with an abundance of colours bobbing about in the breeze; when playing in the sun, everyone seemed happier than at any other time of the year. This makes sense to me now that I understand more about the seasons. Summer is the season of high energy, joy and passion. It is when nature is at its full and glorious height. When I was twelve, I worked in the local fruit shop during the school holidays and adored merchandising and dressing the shelves with all the wonderful colours and shapes of the fruits and vegetables. Not many children of my age would have been excited about that exactly, but I was happy. I would rise early around 6.00am and go to the fruit market with my boss to make the daily purchases. Everything was grown locally, everything was fresh, and everything was chemical free and packed with nutrition. Sorting through the grains and beans, even at that young age, made me happy – I adored all of that. So even though I was unaware at that time where my love of nature and the seasons would take me, here I am, 4 decades later still

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teaching what I love…. General Considerations Summer is a time of openness and peace ... and the living is easy. The excitement of spring gives way to flowering and ripening of life. Summer is a time to let troubles drift away and enjoy life. A time to stop and smell the flowers. This is the time of the greatest expansion of energy in the cycle; it is the most abundant time for growth. The foods that are most needed when the weather is warm are salads, fruits and green vegetables – and lighter cooking is required. Cooking needs to be subtle as well, so be sure not to overcook.

to increase the amount of pure water you drink (always at room temperature). When you rise in the morning, hydrate your cells with water. We lose approximately half a cup of water each night when we sleep, and the cells need hydrating when we awake. Remember that the brain is composed of 80% water so you will feel more alert when you give the body what it needs. You might also try dry skin brushing before having a shower (it’s wonderful) – it will not only make your skin velvety smooth but also increase circulation, creating a healthy glow. Something Like Summer Diseases of the heart are provoked by eating too much meat and dairy food, causing the blood to thicken and the arteries to become clogged with excess fats. The light and simple foods of summer may be helpful for anyone having these problems at any time of year. Simplicity is the key – nothing fancy or complex. Raw vegetables and lightly cooked dishes help restore the balance and calm the system.

“If you don’t look after your body, then where are you going to live” This kind of food will help us to keep our cool, but if we use any animal food in our diet, the amount needs to be reduced or, better still, eliminated. As a teacher of Macrobiotics and TCM (Traditional Chinese medicine) it’s always such a joy to me to share this beautiful philosophy of life. The energy of summer nourishes the Heart and the Small Intestines. It provides us with a good opportunity to lighten the diet, cut down on salty foods, eat more raw foods, enjoy fruits and generally relax the system. Sunny days and warmer weather call out for an orderly and relaxed way of being. This is a great time to get rid of the stress in your life; practise lying on the grass and watch the clouds as you did as a child. You will find that this is the easiest time to cut the sugar, coffee, black tea or alcohol out of your diet. It is usually a good idea

The healthy diet of summer uses less oil and fewer oily foods and concentrates on the abundant variety of vegetables available. Foods that overheat the body are not good for the heart and therefore should be avoided, and salt is usually reduced. Use the summer approach when you want to do the heart a favour. The simple way to get moving is to adopt a sensible eating plan that balances our hormones and increases our vitality. I suggest a 21- day programme to get you on the path to weight loss and renewed health. This is the time the body requires to adjust to a dietary change. Once the changes are made, you will continue because you will love how you feel. ARE YOUR HORMONES OUT OF BALANCE? Hormonal balance is an important part of understanding how weight loss works and the results


sustained. You can change everything you believed about dieting because hormones control your fat burning switch! There are hormones that create weight gain and hormones that keep you lean. I refer to this as ‘having your fat burning switch in the on or off position’. There is so much cutting edge data now equating hormonal imbalance with weight problems. Eating a hormone balanced diet is the way forward to not only losing weight, but also creating great health and vitality. My Weight Loss Nature’s Way programme is in line with the recommendations from organizations such as the Centre For Disease Control and the World Health Organization. In this article I am addressing two major hormones in particular one that stores fat and one that burns fat. SO HOW DO YOU BURN FAT? Insulin is the hormone responsible for allowing sugars to be used for energy. It rises and falls according to blood sugar levels and is greatly influenced by what you eat. Carbohydrates are broken down in the digestive system and converted into glucose (blood sugar) to be used as energy in your body. When glucose enters the blood stream the pancreas produces the insulin that allows the billions of cells in your body to open up and receive this energy to use for their various functions. If you eat too many refined carbohydrates such as white bread, pasta, pastries and sugar rich foods, the sugars in these foods causes a rapid rise in blood sugar. The flood of sugar stimulates pancreatic production of insulin over long periods of time. This causes your cells to remain receptive. These excess sugars are stored as fat. Normalizing insulin levels is essential to stop this storage from happening. Dramatically reducing or eliminating these complex carbohydrates is the best way to accomplish this. Insulin has a sister hormone, and its name is glucagon. This hormone is a critical component

of your fat-burning biochemistry. When you need more energy and there is not enough glucose, glucagon is secreted. The purpose of this hormone is the exact opposite of insulin’s. Glucagon stimulates the release of stored fats to be used as energy.

Along with Fruits, Nuts and Seeds, Vegetable Oils, and the Medicinal Teas you have a winning combination.

Reducing the consumption of simple sugars and refined carbohydrates stimulates the production of glucagon and stimulates the burning of stored fats. If a healthy diet is combined with even moderate exercise the combination of less fat storage and better fat burning is promoted. The dietary advice below describes some of the main features of a diet that promotes hormonal balance and healthy weight loss.

Sugar, Tropical Fruits , Deep Fried Foods , Refined Grains Highly Processed Foods with Chemical Additives , Cheese and Dairy, Red Meat, Pork and Chicken

FOODS TO USE REGULARLY FOR BETTER HEALTH AND WEIGHT LOSS Whole grains: Whole grains are low-calorie; complex carbohydrates that haven’t been processed or milled like white flour or white rice. This means they haven’t been robbed of their essential nutrients or dietary fibre so essential in keeping weight down. Vegetables: Bite for bite, vegetables and whole grains provide more nutrients and fibre with fewer calories than any other food group, making it easier to control your weight. Sea Vegetables: They are a rich source of many trace minerals. Seaweeds break down and digest slowly compared to processed foods. This actually allows hormonal balancing to occur. Research shows that seaweed is not only an amazing health food but speeds up weight loss by blocking fat intake and promoting fat burning. Beans and Bean Products: Regular bean eaters are less likely to be overweight and have smaller waistlines than those who pass on legumes. Beans release energy slowly into the body, making them a great weight loss food. They are also high in protein and fibre, which satiates the appetite and helps keep you full for longer periods of time.

FOODS TO REDUCE OR AVOID FOR HORMONAL BALANCE & WEIGHT LOSS

My Top 3 Exotic Foods for Natural Weight Loss Sea Vegetables Seaweeds break down and digest slowly, compared to processed foods. They are also nutrient density, especially minerals, and contribute greatly to hormonal balance too. Research shows that seaweed speeds up weight loss by blocking fat intake and promotes fat burning. Alginate the natural fibre found in sea kelp blocks the body from absorbing fat far more effectively than anti-weight treatments currently sold over the counter. A 2010 study by Newcastle University demonstrated what has been known for centuries in the Far East – Sea Vegetables are a powerful tool for weight loss. Shitake Mushrooms Dried Shitake mushrooms have traditionally been used in Traditional Chinese Medicine as an aid to the immune functions of the body and for breaking down fatty tissue. Japanese researchers discovered that this is because of eritadenine, a substance that reduces cholesterol. Researchers S. Suzuki and Oshima found that a raw Shiitake eaten daily for one week lowers serum cholesterol by 12%. Daikon Radish This magical vegetable is superior to anything I have used for years with clients and achieves amazing results. It is a fantastic natural diuretic with a very gentle action which is excellent for managing the fluid retention that so often accompanies weight gain.

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carrots, and simmer for 10 minutes. Add the tofu cubes and simmer for a few more minutes. Add the wakame, saffron threads and soaking water to the soup, simmer for 5 more minutes, then remove from the heat. Stir in the chopped chives. In a cup, thin the miso with a little bit of the hot soup and then add this liquid back into the pot. Leave the soup to sit for 5 minutes to allow the tofu to absorb the flavours. Garnish with some fresh coriander.

Wakame & Saffron White Miso Summer Soup The golden colour and light, sweet flavour of this nutritious soup makes it a good choice during the warmer months. Happy Summer Solstice! 2 inch piece of wakame 4 cups of dashi stock (or organic vegetable stock cube) Pinch of saffron threads 1 carrot, thinly sliced ½ pack fresh tofu cut into small cubes Fresh chives snipped into small pieces 2 tablespoons sweet white miso Coriander for garnish. Soak the wakame for 15 minutes along with the saffron threads. Cut away any tough ribs from the wakame, and dice into small pieces. Bring the dashi stock to the boil, (or if using stock cube add this to four cups of hot water). Add the

Dashi Stock An essential ingredient in macrobiotic dishes and Japanese cuisine. It’s an earthy flavoured stock made from kombu soaking water. It’s a great base for soups, stews, sauces, noodle broths and dips. Usually dashi is seasoned to taste with a generous serving of Shoyu. Often mirin is also added, plus a little juice squeezed from a piece of grated ginger root. To prepare a basic dashi, soak a six inch piece of Kombu and three dried shitake or maitake mushrooms in about 10 cups of water for at least 15 minutes. Remove the mushroom, and thinly slice the caps. Discard the root as it can be bitter tasting. Return them to the water, bring it to the boil and simmer gently for 10 minutes. Remove the Kombu and keep it to use for cooking as a condiment or with beans.

Quinoa with Salad Greens & Radishes 1 cup quinoa (rinsed) 2 cups water Fresh salad greens such as rocket, watercress 1 small bunch of red radishes, very thinly sliced Basic Salad Dressing (see below) Bring the quinoa and water to a boil in a pan and simmer on a very low heat 15-20 minutes until the water is absorbed. Remove to a large bowl and leave to cool then fluff up with a fork. Add the fresh salad greens and radishes to a large salad bowl and pour over some of the dressing. Stir in the quinoa and serve. Basic Salad Dressing 1 handful parsley 1 cup extra-virgin olive oil 2 tbsp Umeboshi Vinegar 1 tbsp Shoyu 2 tbsp mustard 2 tbsp lemon juice Place all the ingredients into a blender. Adjust ingredients according to taste. Store in a sealed glass jar in the refrigerator and keep for up to 5 days.

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2 tbsp corn flour Sunflower or Sesame oil for frying 4 Wholegrain burger buns Lettuce leaves, mixed with rocket leaves Tomato slices (optional) Relish & Sauerkraut Crumble the tofu into a bowl. Add the garlic, chopped onions, coriander, red pepper, turmeric, paprika and ginger powder. Mix well and then add the shoyu or tamari and taste test. Stir in the breadcrumbs and corn flour and mix until you have consistency that sticks together well. If too dry add a little water if too wet add some more corn flour. Shape mixture into 4 large burgers or 8 small ones. In a frying pan, add the oil and set the heat to medium/low. Panfry the burgers till crisp and golden brown on both sides. Tofu Burgers 1 block firm tofu 1 clove crushed garlic 1 small red onion, sliced finely Handful Coriander leaves finely diced or other herbs of your choice 2 tbsp roasted red pepper, diced (organic jar) ¼ tsp of paprika ¼ tsp of Turmeric ¼ tsp ginger powder 1 to 2 tbsp shoyu or tamari 2 cup breadcrumbs (I make my own)more delicious

Spread some vegan mayonnaise on the bun and add a mixture of salad greens. Place the tofu burger on top, and then add tomato slices if using – top with some of your favourite relish and sauerkraut. Be creative and experiment with your own choice of herbs and spices to make a delicious tofu burger to suit your own taste.

Whip all ingredients together in a blender until very smooth. Refrigerate at least two hours before serving. Make the blueberry sauce as follows 4 cups fresh blueberries (use frozen if not in season) 1/3 cup Clearspring rice syrup 1 tbsp lemon juice 2 tbsp Clearspring Kuzu Set aside one cup of the blueberries for topping the dessert. Place the remaining 3 cups of blueberries in a pot with the rice syrup and lemon juice. Dissolve the kuzu in two tablespoons of water and add to the pot. Bring to a boil and simmer on low heat for 4 minutes. Stir in the kuzu and simmer until the mixture starts to thicken. Transfer to a blender and blend to a cream. Pour into a bowl and allow to cool. Chill in the refrigerator for at least two hours. Tofu & Blueberry Layered Dessert Make the tofu cream as follows 1 pack Clearspring silken tofu 1/3 cup Clearspring Rice Syrup 1 tbsp Clearspring olive, sunflower or safflower oil 1 tablespoon soymilk 1 ½ teaspoons vanilla extract 1 teaspoon lemon juice

Using pretty glasses and layer some blueberry sauce in the bottom and tofu cream on top. Continue this process of layering until the glass is full and then top with some of the blueberry’s to finish and some toasted flaked almonds of nuts of your choice.

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Apple Sesame Custard 5 cups organic apple juice Pinch sea salt Agar-agar flakes 1tbsp per cup of juice Zest of one lemon 3 tablespoons tahini 1 whole vanilla pod or a few drops of vanilla essence Slice the vanilla pod along its length and scrape out the seeds and set aside. Put the apple juice, agar-agar flakes and lemon peel into a medium saucepan, and leave to soak for 10-15 minutes. Add the salt, bring the mixture to a boil, then lower the heat and simmer for 5 minutes. Stir every now and then with a wooden spoon until the agar-agar flakes have completely dissolved. Then remove from the heat. Put the tahini into a small bowl. Gradually add about one cup of hot juice, stirring as you add it. When the tahini reaches a thin, creamy consistency, add it back into the pot and stir well. Mix the seedy paste from the vanilla pod into the custard. Pour the hot liquid into a shallow glass dish. Leave to cool until its firm. This will take a couple of hours. Puree the mixture in a blender until smooth. Pour into individual serving cups or glasses and decorate with some desiccated coconut and pecans. Alternatively leave the custard in a bowl in the fridge, then serve either on its own or as a topping for other desserts like apple crumble. 26


WIN

the amazing complete natural system for the new you ...worth £69

To win the “Weight Loss Natures way” system worth £69 just email your answers to the following questions to: competitions@freshvegan.eu The answers to the question may be found in the article and feature by Marlene. 1. 2. 3.

What Hormone is responsible for allowing sugars to be used for energy The brain is composed of what percentage water We lose approximately how much water each night when we sleep

Remember to include your name, email and phone number with your answers in the body of your email.....Closing Date: 31st July Good Luck YOU LOSE – THEY GAIN - Action Against Hunger Something is terribly wrong when there are one billion people on the planet who are hungry and over one billion who are overweight. The solutions are available, all that is needed is compassion and concerted action Healthy eating is one way to slow the pattern of wasteful food resources, the ‘ You Loose – They Gain’ initiative is my way of helping defeat hunger and feed those children who are most in need. 5% of every purchase of my programme will be donated to Action Against Hunger a wonderful organization with a proven track record on emergency relief and feeding the hungry where it is most needed. I am happy and proud of the contribution that we can all make toward easing this tragic situation. www.actionagainsthunger.co.uk 27


From Garden to Plate by Self Sufficient Cafe

Jasmine of Self Sufficient Cafe Blog

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“You can’t beat the flavour of a home grown carrot, tomato or that first crop of those “oh so sweet” peas, nor can you beat that wonderful feeling of stepping outside and picking your own food for dinner. You really can’t get any fresher than that, can you?” How can you not want to grow your own? The food you eat will be seasonal, it will have no food miles and you will know exactly what you are eating, without worrying about what nasties have been sprayed on the crop. It’s win, win in my book, but if you need a little more encouragement, gardening is a great hobby. It keeps you fit, and gets you plenty of fresh air, whilst topping up on your vitamin D. The food has a greater nutritional value because you are picking it just before you eat it. You choose what you want to grow, which can be the foods you love and want, a plentiful supply of food that may be expensive to buy, or food that you can’t buy locally. The good news is you don’t even need a garden! Varieties of most fruit, herbs and vegetables can be grown in containers or hanging baskets. If you have no space at all you can even grow your own on a sunny windowsill, from “cut and come again” salad leaves through to a variety of herbs and even chilli peppers. If you have a warm and sunny conservatory you can even grow your own citrus fruit. Get in touch with your local council if you fancy something on a grander scale and get your name down on an allotment waiting list. You may have a bit of a wait as the ‘grow your own’ movement is in full swing and everyone is having a go. There are many types of gardeners; I fall into the category of a kitchen gardener who has minimum growing space and limited time to give. I have a no fuss approach and I enjoy every minute in my garden. You don’t have to be an experienced gardener to grow your own. Over time I have learnt which fruit, herbs and vegetables are best suited to my soil and I have picked up tips and tricks along the way. My kitchen garden consists of two raised beds, a herb and quick grow border and numerous pots. You can grow fruit, herbs and vegetables from any container; I even have two old tyres stacked on top of each other and filled with soil.

First Time Kitchen Gardener

If you’re a first time kitchen gardener, don’t fret, help is on hand and you can still sow some seeds for salads, herbs and vegetables that you will harvest late summer and autumn. First decide on the size and area you want to convert to a kitchen garden, this can be in containers if you have no space. Prepare your soil by digging in some well-rotted compost, which you can buy or better still make your own. If you’re in this for the long haul treat yourself to a compost bin. I have a ‘black dalek type’ in my garden, to which I add all peelings, tea leaves and garden waste and it provides me with good, rich and nutrient dense compost. All you need to do now is

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decide what you want to grow from the list below and sow to your heart’s content.

Seeds to sow in June

Salads: Beetroot, Herbs, Lettuce, Oriental Leaves, Radish, Salad Leaves, Spring Onion, Vegetables: Carrot, Chard, Courgette, French Beans, Kale, Mange Tout, Peas, Purple Sprouting Broccoli, Pumpkin, Runner Beans, Spinach, Sugar Snap Peas, Summer Squash like Pattypan, Swiss Chard, Turnip, Winter Squash like Sweet Dumpling.

Jasmine’s Tips & Tricks

During this time of year it is often dry and watering your crops is fundamental and needs to be in a steady supply. I always water either first thing, before the sun provides the heat for the day, or once the sun has lowered so the water doesn’t evaporate but instead quenches the thirst of your plants. Be careful though, as sporadic watering can cause premature bolting, where your crop will go to seed, fruits fail to form, skins split and some forms of disease set in. If you water around the same time each day if there is no rain you’ll be fine. I always find watering a great stress reliever. Once again, if you’re in this for the long haul you might want to invest in a water butt which harvests rain water. That way you’re covered if there is a hose 30


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pipe ban. Another bonus is that you can make liquid feed by adding comfrey leaves or nettles to a water butt. You will also need to keep on top of those little critters that want to damage or munch their way through your crops too. These include black fly, carrot root fly, cabbage white caterpillars, slugs and snails. They’re on the attack and they form powerful armies that seem to multiply overnight. Don’t be put off though. There are ways and means to either ward off these critters or to reduce, limit or even stop the damage they do. Companion planting is a great way of attracting your allies and preventing damage to your crops. Planting crops that

Raised Beds

Bean Collection have mutual benefits to each other not only reduces the critter attack but also provides nutrients in the soil to help the growth of each crop.

Companion Planting and Other Defences

My favourites include planting spring onions between rows of carrots to repel carrot root fly and onion fly. Broad Beans are susceptible to blackfly but planting the herb Summer Savoury with the beans helps to repel them. Plus it’s great in salads and fresh summer soups. I don’t tend to grow many flowers in my garden, unless they are edible of course. Nasturtiums are a sacrificial offering to cabbage white butterflies, which will lay their eggs on the plants keeping caterpillars away from your brassicas. The Nasturtium flower petals can also be eaten and are underrated. Add them to salads to give a boost of colour and taste. Although time consuming, netting your crops also helps against butterflies laying their eggs. The kitchen gardener’s biggest enemy in my opinion is slugs. They are ruthless and have the ability to reproduce with themselves, having both male and female sexual organs, and in my garden they seem to multiply overnight. They can destroy a crop in one night, trust me, I have learnt the hard way. However, did you know that they also help, by eating decomposing matter so are great for your compost bin? Be careful not to transfer them to your garden though when using your compost. Slugs don’t like anything coarse and they will avoid crawling over it, so things like

Blueberry

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gravel, human hair or dog hair are great barriers. Certain strong smelling plants, like garlic or chives and even mint also help to deter slugs so plant them in and around your kitchen garden. One word of caution though keep the mint in pots as it will take over your plot! Snails come a very close second and while they can also be deterred using the methods above, I have also been known to patrol my garden at night collecting them en masse and re-homing them on some waste ground about 200 metres away! However nature’s help is on hand; hedgehogs, frogs and toads, blackbirds and thrushes absolutely love them and encouraging them to your garden as your ally is a great help in the slug and snail battle.

Harvesting

You are rewarded all year round with growing your own food although June is the start of your bumper harvest This is where growing your own really kicks off and all your hard work is rewarded in plenty. June signals the start of summer and your fruit, herbs and vegetables will be getting the most sunlight and the weather should be warming up. Your garden will change from a sea of cloches, night fleeces and bare soil to an array of green, vibrant plants.

Courgette Flower

Fruit and vegetables on the menu include; asparagus, beetroot, broad beans, calabrese, carrots, cauliflower, cherries, garlic, gooseberries, lettuce, peas, potatoes, radish, rhubarb, salad leaves, spinach, spring onion, strawberries, Swiss chard and turnips. July is the summer at its best. All going well the weather is providing glorious hot summer days and sultry summer nights. The BBQ is in full swing and garden parties are all the rage. You will be able to harvest something from your kitchen garden most days. Fruit and vegetables on the menu include all the above and in addition: blackberries, black currants, blueberries, celery, chicory, courgettes, cucumbers, French beans, oriental mustard leaves, rocket, runner beans and tomatoes.

Crop of the Month: Spinach

A great choice for your kitchen garden, easy to grow and care for and full of nutritional benefits. If it’s good enough for Pop-eye then it’s good enough for me! Spinach can be sown all year round, but I tend to sow my first crop late March and then sow in succession every three weeks, depending on how much room I have spare. This provides me with a continuous supply of spinach rather than one massive glut ensuring none is wasted. Although in a kitchen garden nothing is wasted as it is given to the compost bin. Spinach can happily grow in both partial shade and full sun and you don’t need to start the plants off in pots. You can sow

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“Certain strong smelling plants, like garlic or chives and even mint also help to deter slugs so plant them in and around your kitchen garden� 34


directly into the ground. I always dig some well-rotted compost into the soil to feed the crop throughout its growing time and it also provides the ability to retain any moisture as spinach is susceptible to premature bolting. As long as you keep watering your crop you shouldn’t have any problems. As soon as the soil becomes dry spinach plants will produce flowers and go to seed rather than provide you with new leaves. Seedlings usually appear within two weeks from sowing. I’ve never thinned out the seedlings as I’ve always used it as a “cut and come again” crop. Keep the area weed free. You don’t want anything competing for the goodness of the soil or the water you give the plants. You can start to harvest individual leaves from about eight weeks after sowing. Taking a few leaves from each plant will promote further growth and normally each plant will regrow for up to four cuts, if the plant has a continuous water supply. Alternatively a plant will have matured in around ten weeks and you can harvest by uprooting the whole plant. I tend to grow the variety ‘Spinach Lazio F1’, which is reliable. It is also one of the quicker growing varieties and it is bred for its resistance to disease and premature bolting. This variety is great for gardens and containers alike and has a good taste whether used in salads or cooked. Jasmine is the creator of Self Sufficient Cafe Blog. She is passionate about food (growing and eating it!), health and nutrition. She had been a vegetarian for 27 years and at the very start of 2013 transitioned to a vegan lifestyle. http://www.selfsufficientcafe.blogspot.co.uk/

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Sharon Collins is the author of ‘Bit of the Good Stuff’ a family-focused healthy lifestyle blog, with a passion for colourful, tasty, plant-based food. On her blog you will find recipes suitable for anyone that is looking to incorporate more meat-free and dairy-free meals into their diet. Her recipes are simple, easy to make, and designed to appeal to children and adults alike. Through her blog, Sharon hopes to inspire others by showing how easy it can be to eat in a way that is kind to ourselves and the planet, and reap huge health benefits and cost savings along the way! www.bitofthegoodstuff.com http://www.facebook.com/Bitofthegoodstuff

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Malaysian Coconut Noodle Soup with Smoked Tofu

This is my family-friendly plant-based version of the traditional Malaysian soup Laksa Lemak. It’s beautifully fragrant, light, yet filling enough to be served as a main meal. I’ve chosen to use carrots and broccoli florets in this dish for added texture, colour and nutrients, but feel free to substitute with your favourite Asian vegetables.

Spice Paste

5cm / 2 inch piece of root ginger, peeled and finely chopped or grated 2 garlic cloves, finely chopped or crushed 2 lemon grass stalks, trimmed and finely sliced 1 red chilli, deseeded and finely chopped* 2 shallots or 1 small red onion, finely chopped 1 tsp ground coriander ½ tsp ground cumin Juice of half a lime

Noodle soup

400ml / 14 oz can coconut milk ½ tsp ground turmeric 2 kaffir lime leaves 720ml / 24 fl oz / 3 cups hot vegetable stock 1 TBSP reduced salt soy sauce (or tamari sauce) 2 tsp unrefined sugar (or sweetener of choice) 2 medium carrots, sliced into thin disks 16 small broccoli florets 90g / 3 oz / 1 cup oyster mushrooms 200g / 7oz smoked tofu, cubed 250g / 9oz brown rice noodles

Garnish

Fresh coriander, chopped Red chilli, deseeded and finely chopped Lime wedges * If serving the dish to children, use a mild chilli or omit the chilli from the paste and add it to the soup once the children’s portions have been served.

Method Place the spice paste ingredients in a mini food processor along with 2 TBSP coconut milk and blend into a smooth paste. Cook the paste in a large, heavy-bottomed pan for a couple of minutes. Stir in the remaining coconut milk, turmeric and kaffir lime leaves, and gently simmer uncovered for five minutes or so. Add the stock, soy sauce and sugar to the pan, along with the carrots. Simmer for five minutes. Add the broccoli florets, mushrooms and tofu cubes, and simmer for a further ten minutes or so, until the broccoli is tender but retains a bite. Remove the kaffir lime leaves. Meanwhile, cook the noodles as per the instructions on the packet. Divide the noodles between four warm bowls and spoon the soup on top. Sprinkle on the garnish, and serve immediately with chopsticks/fork and a spoon for the gravy.

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Pina Colada Cheesecake

This dessert is bursting with the colours and flavours of my two favourite summer ingredients. If I can’t be sitting on a Caribbean beach sipping Pina Coladas, then tucking into a slice of this scrumptious dessert is definitely the next best thing! It’s incredibly easy to make. You simply need to blend and freeze. No baking required!

Crust

112g / 4 oz / ¾ cup almonds or pecans (or a mix of the two) 55g / 2 oz / ½ cup desiccated coconut 170g / 6 oz / 1 cup pitted dates 1 TBSP maple syrup (or agave nectar) 1 tsp vanilla extract pinch of salt

Filling

170g / 6 oz / 1 cup fresh pineapple, diced 280g / 10 oz / 2 cups cashews 160ml / 5½ fl oz / ½ cup maple syrup (or agave nectar) 4 TBSP freshly squeezed lemon juice 4 TBSP water 1 tsp vanilla extract 100g / 3½ oz / ½ cup virgin coconut oil, liquefied

Suggested toppings

170g / 6 oz / 1 cup fresh pineapple, crushed 4-5 TBSP coconut flakes

Method Get prepared: Soften the cashews by boiling them for 15 minutes or soaking for 4-6 hours. Drain and set to one side. If your dates are hard, soak them in hot water for a couple of minutes then drain completely. Pulse the pineapple in a food processor to crush it. Place in a sieve over a bowl to allow the excess juice to drain off. Grease a loose-bottomed 18-20 cm (7-8 inch) tin and line the bottom with nonstick baking paper.

Ready, set, go! Place the almonds/pecans in a food processor and process into crumbs. Add the remaining crust ingredients and pulse until combined. Test the crumbs by pressing a small amount between your thumb and finger. If they stick together, they’re ready. Tip the crumbs into the prepared tin and press down firmly. Place the drained cashews in a food processor or powerful high speed blender along with the syrup, lemon juice, water and vanilla extract. Process for a few minutes, until the cashews are ground into a creamy mixture. Pause now and then to scrape down the bowl. Add the liquefied coconut oil and continue processing until the mixture is completely smooth (taste test to check for smoothness). Tip into a bowl and stir in the drained, crushed pineapple. Spoon the filling onto the crust. Tap the tin on the work counter to remove any air bubbles. Place in the freezer for at least 2 hours, until it has firmed up. When ready to serve, top with some crushed pineapple (first drained to remove excess juice) and a sprinkling of coconut flakes. If you are not planning to eat all of the cheesecake in one go, it is best to store it in the freezer, where it will keep for weeks. When it has firmed up, slice into portions and return it to the freezer. Allow about 30 minutes to thaw before serving. 39


The Gallery Cafe is a unique place to eat and relax, situated near the Museum of Childhood and York Hall in Bethnal Green. We offer a delicious selection of vegan and vegetarian food, an exciting program of live events, and a new art exhibition from an upand-coming artist every month. Our vegan breakfast offerings are favourites among our regulars and our standard menu includes classic wraps, salads, homemade burgers, and jacket potatoes.

The Gallery Cafe is a cosy sanctuary during the winter months, and comes alive in the summer with our suntrap terrace and seating in the garden, making it a great spot to enjoy all year round.

“On Thursdays diners can enjoy a tofish dinner from 5pm for Chip Shop Thursday”

As one of the social enterprises run by St. Margaret’s House, all profit generated by The Gallery Cafe goes back into the charity.

So by dining with us, you are also helping to support the local community and allows us to provide inexpensive office space to other charities, run our volunteer programs, offer art workshops, and host low-cost cultural events.

Every day we offer three delicious specials and a soup, highlighting different cultures or traditional foods for special occasions. Our vegan cakes are made inhouse by our resident baker. On Thursdays diners can enjoy a tofish dinner from 5pm for Chip Shop Thursday and on Friday

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evenings we offer a pizza special and delicious diner fare.

We pride ourselves on sustainability and use biodegradable packaging and local suppliers wherever possible. Most of our suppliers are based within a couple of miles from us, and our bread is even delivered by bicycle. The Gallery Cafe lives up to its name by holding monthly art exhibitions as part of the Time Out First Thursdays initiative. We also offer an exciting program of music, poetry and cinema events. www.thegallerycafe.wordpress.com

www.facebook.com/thegallerycafelondon


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Fritters with Chilli & Lime Mayonnaise

the freshly chopped herbs, a good chopped handful of each.

Makes 6 – 8 fritters

Add in the teaspoon of Baking Powder which should help give the Fritter a bit of a lift.

Fritters

Then stir the mixture together.

500g x 2 Tinned Chickpeas 340g x 1 Tin of Sweet corn 4 cloves of Garlic A bunch of Parsley A bunch of coriander Juice of a Lemon 1 table spoon of ground Cumin 2 teaspoons of Cayenne Pepper Salt and pepper 1 teaspoon of baking powder Soya Milk Plain flour

The mixture will be a bit loose so then you slowly add the Flour until it forms into a tighter mix where it will hold its shape when spooned into a frying pan.

Place the drained chickpeas and Garlic into a food processor.

3 cloves of Garlic 1L Soya Milk (sweetened if possible) Vegetable Oil 2 Chillies 2 Limes Salt and Pepper

Add the soya milk slowly in to the processor until you see the mixture come together. Then add the Cumin, Cayenne Pepper, salt and pepper and juice from half a Lemon. Taste as you go, you may prefer more lemon and less spice. Remove mixture and add to mixing bowl. Add to this the drained tin of Sweet Corn and

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On a medium heat add a small amount of oil into a frying pan. Using a serving spoon add a spoonful of the mixture into the frying pan and using the back of the spoon flatten the mixture until it is almost a 1cm thick. They should take no longer than 3 minutes on each side, or until they are golden brown.

Chilli and Lime Mayonnaise

vegetable oil. You will slowly see the mix come together with a glossy finish. Add in a good pinch of salt. And then tip mix out into a bowl adding to this the juice of 1 or two of the limes depending on how limey you like it and the zest of one of them. This Mayonnaise can either go with the fritters or it can be mixed with the crunchy celeriac slaw.

Crunchy Celeriac Slaw. ½ a Celeriac ½ small red cabbage 4 Carrots 1 lemon 1 bunch of coriander

Grate the carrots and mix together with the grated or finely chopped Red Cabbage and Celeriac.

Into a food processor add the Garlic and the Chillies, blend until finely chopped.

Add the juice of a lemon, this will help stop the vegetables loose there colour but also marinates then so they become a softer texture.

Pour in around 400ml of the soya milk and whilst the machine is on slowly pour in the

Finely chop the coriander, adding a good handful into the mix.


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Hello Karen, firstly having been in catering for over 20 years I have to say your B&B looks beautiful as does your food. What made you decide to run a b&b in Berwick Upon Tweed? Hi Jacqui, thank you. Well, I’ve had this dream to run a vegan b&b for over 10 years, though never been in quite the right position to do it, but determined it would happen one day! Then a year ago, this house with all its space, lovely surroundings & a large workshop for Mike’s graphics business became available to rent and we decided it was time to make the vegan b&b a reality. I’ve been living in and around Berwick for 13 years now - it’s a beautiful part of the countryside with good facilities & stunning coastline, and right on the Border with Scotland. It was quite a gamble, giving up my job, but I never really doubted it would succeed. There’s no other vegan b&b between Newcastle & Edinburgh, so it’s an ideal location & is already bringing people to the region who say they would have gone elsewhere before Loaf existed! What is unique about Loaf b&b and what does it have to offer that other b&b’s don’t? Going by what our guests say, I think one of the things is the effort both Mike & I go to in providing a great stay for our guests. For example, researching the glycaemic index/glycaemic load of different foods and naturally which are best combined to make a healthy, tasty meal, when a forthcoming guest with diabetes was worried about what she might be able to get to eat locally. It hadn’t occurred to me that this was making an extra effort for our guests until it was pointed out to me! Just seemed like the obvious thing to do, especially as she’d given us plenty of notice. In the same way, when guests want info on the area, Mike gives great tips on interesting walking, running & cycling routes, or the best places for badger or birdwatching, & even drops people off or picks up from harder to reach but gorgeous locations if he’s available. I think our love & enthusiasm for our countryside, cooking, & creating a cosy, welcoming environment really shines through. Another thing our guests often comment on is the sheer space & opportunity to relax that Loaf offers! Quite unlike many other b&b’s, you get a lot of space & peace at Loaf, with large airy rooms, views of the vast starry skies, a cosy lounge with log fire where you can loaf about to your heart’s content, & gardens full of wildlife - hares on the patio whilst you’re having your breakfast, a pheasant strutting his stuff on the old railway bridge in the garden (part of the old Berwick-Alnwick branch line), deer bounding across the fields, & cheeky young rabbits raiding the flowerpots by the door!

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Finally, one of the things about Loaf I’m most proud of, and very unusual for most b&b’s, is the fact that a good 80% of our business is created from recycled items, from the furniture, curtains & cushions to the crockery, cutlery & clocks! Our Green ethics extend beyond Veganism, so we upcycle most of our furniture & have put neat little recycling bins in the rooms. I love the fact that everything’s had an earlier life & history and has the chance to be renewed & reused again. Do you cater for any other diets whilst people are staying, gluten free, raw etc? We do - we offer gluten-free, nut-free, raw & diabetic options. We ask for some prior notice if possible as it gives us the opportunity to make something equally as special as our regular options, but we have rustled up free-from meals at short notice too. I notice you make your own plant based milks, so I take it the attention to quality and freshness is very high on your list for your customers? It is. We have a fab milk-making gadget so we can offer most different kinds of plant milks made freshly to order from Organic ingredients, & with the machine it doesn’t take too long when we’re busy. Some of our guests still prefer the smoothness or flavour of commercially made plant milks in their tea/coffee though, so we offer an Organic option of these too. Do you shop locally for your ingredients Karen? Yes indeed. Besides Loaf being a great word to sum up the relaxing experience of a holiday here, it also stands for Local, Organic, Animal-Friendly, the ethical approach to our business (we love a good acronym at Loaf!) Supporting local business is important to us & we have two great independent wholefood shops in Berwick where we can get most

of our raw ingredients & a good choice of vegan goodies, plus lots of local growers, markets & farmers markets here for veg. We’re also beginning to grow our own Veganic veggies again now. I used to have a well-established VeganOrganic veg garden at my last house, but plans for a new one had to take a back seat last year while we were getting the house ready to become a b&b, so it’s exciting to be setting up again.  We also have a great barter system going with local friends & family for many of the ingredients that go into Loaf - so lots of our guests are familiar with things like ‘Naomi’s rhubarb & ginger jam’ & ‘Papa Len marmalade’! Do you offer packed lunches and evening meals for people? We certainly do, & Afternoon Teas too! People can find full details & see pics in the Notes section of our facebook page. It was always our aim that anyone coming to Loaf should be able to experience great vegan food & extra treats besides breakfast. Every meal is special at Loaf, with candlelight, flowers & firelight, pretty vintage crockery & lovely settings. Are there other vegan friendly places for people to eat that you can recommend to customers? Quite a few businesses locally have got on board with the idea of catering for vegans now. Just a few years ago we couldn’t even get soya for a coffee in local cafes; now we have a choice! At the moment we’d particularly recommend the Granary Bistro & The Cornerhouse Café in Berwick as they’re interesting venues & they’ve listened to what vegans locally have asked for & are trying to cater for us, & offer gluten free options too. 45


And do you offer any special packages for your customers? We didn’t want to go down the old familiar route of ‘flowers or chocolates in your room’ as the ‘package’ offering for visitors celebrating a special occasion. We consider every day is a flowers day, so you’ll always find flowers in your room at Loaf, plus some delicious, homemade, & often chocolaty treat as standard! So when guests book for occasions we offer different things like the choice of a box of our special cupcakes or fruit tartlets as a present, or something lovely like exquisite vegan artisan soaps from The Little Blue Hen Soap Crafting Company. Added to this we like to put on regular Open events - a little bit of Loaf For Locals - as we get lots of requests from local people wanting to try our food too (one of the best ways of vegan advocacy!) On these event occasions we usually offer a little incentive to guests booking to stay at Loaf. You’ve read it here first!, a gorgeous Summer garden party

The Bash On The Bridge

with music, dancing, costume & croquet & of course delectable dairy-free teas on Saturday the 19th of July. Anybody booking to stay at Loaf during this weekend of 19th-20th July, & quoting ref ‘Fresh Vegan’ will receive a

10% discount off their booking. www.loafbnb.co.uk

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Breakfast Menu at Loaf. BreakfastBockerGlory

layers of fresh fruit, fruit purees, Organic vegan yogurts & homemade nutty, seedy granola.

Loaf’s Scottish Pancakes

sweet, plump pancakes served with Organic date syrup or rice malt syrup, fresh fruits, yogurts & fruit purees or melted Organic 75% cocoa chocolate for a decadent treat.

The Full Veggie/Vegan

various from amongst all-Organic ingredients Scrambled tofu with turmeric, spinach & chives Fried tempeh in Tamari soy sauce or Loaf’s own Mushroom Ketchup, Grilled tomatoes Loaf’s special homemade cous-cous & veggie sausages Mushrooms, Beans Chickpea or butterbean cakes All served with homemade onion relish & tomato ketchup.

Fruit Sharing Platters

fresh Organic & local fruits, nuts, seeds & dried fruits served with local (Heatherslaw Mill) or Organic cereals & Organic vegan yogurts.

Variety Homemade breads/toast

Seedy, Nutty, Wholemeal, Fruity & Date loaves, Olive &Tomato breads. With homemade jams, jellies & preserves eg Rhubarb & Ginger, Damson Jam, Papa Len Marmalade & Crabapple Jelly. or Organic savoury spreads - tahini, hummous & soy spreads.

Teas, coffees, herbals & hot chocs

(we believe in chocolate for breakfast if that’s what you fancy at Loaf!)

Choice of plant milks

ready made; or homemade fresh to order for you.

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The Story About the company Veganista was founded in 2013 in Vienna, Austria by the two young vegan entrepreneurs and sisters Cecilia Havmoeller and Susanna Paller. The company is producing and selling vegan ice cream of the highest quality and is dedicated to sustainability and using local produce whenever possible. The ice cream is handmade in small batches every day without any artificial ingredients, pastes, preservatives or additives. Even the ice cream base is hand made. The company employs 20 people and has already received many accolades and recognitions for their entrepreneurship, retail design as well as culinary awards.

About the owners Cecilia Havmoeller, CEO of Veganista and Susanna Paller, head chef and creative director of Veganista are the founding owners of this booming ice cream company. They are perhaps best known for bringing the global cruelty-free cosmetic brand LUSH Cosmetics to Austria and Central Europe almost 10 years ago. The two sisters are vegan since more than 20 years and combine extensive culinary, retail, and business experience. Team Veganista also includes the sisters’ family and friends as well as the great and committed staff. Cecilia has a long background in retail management and operations at an executive level. She has a proven track record of expanding retail businesses locally, regionally, and internationally as well as growing revenue without compromising on ideals and values. Susanna is in charge of the ice cream production and is the brain behind the ever so popular flavor combinations such as basil, matcha green tea, orange saffron and cheesecake. She has wide culinary experience and has attended various ice cream academies across the globe. Both sisters grew up in small rural communities and vividly recall how difficult it was to be vegan back then. “There was very little available in the stores.” remembers Cecilia. “Today it’s much easier and so accepted. I went vegan because of my ethical beliefs but most people considered veganism a disease and constantly tried to convince me to eat just

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a bit of meat. I’m very proud of my background as a long-term vegan and with all my business ventures including Veganista I try to contribute to the community but without telling people how to live their lives. First and foremost I want people to come to us for the greatest tasting ice cream in town and then they can perhaps think of the cruelty-free aspects of the product and if there are other choices to be made.” concludes Cecilia.

The Story

The sisters found themselves looking for new challenges in their professional careers. When reflecting on their many years as vegans they realized that the one thing they felt they were still missing out on was great tasting ice cream. Over the years the sisters have tried almost all vegan gelatos on the market. However, nothing could quite capture the creaminess of their childhood ice creams devoured before turning vegan. Convinced that it must be possible to create a vegan ice cream with the same creaminess and texture as dairy-based ice cream, the two went to work. Cecilia travelled the world in pursuit of inspiration, read every ice cream book worth mentioning, and devoted her time to the business aspects of the idea. Meanwhile, Susanna spent her time researching the production of dairy-free ice cream, studying, graduating from the world’s only Ice Cream University, exchanging ideas with ice cream authorities world wide (most of them skeptical of the idea of dairy-free ice-cream), and experimenting with different recipes. After more than two years of trying again and again Susanna cracked the code. A blind testing including vegans as well as non-vegans confirmed her hopes. She recalls the great feeling when some of the non-vegans refused to believe that the ice cream they just had savored was vegan and simply stated that it was the best ice cream they had ever tasted. Finally, the time had come to provide people with great tasting, artisan and cruelty-free ice cream. Now the search for a good location for the scoop shop began. After doing business for many years in the High Streets of Vienna, Cecilia now scanned the areas just outside the city center. “It was part out of necessity because of unaffordable rents for anyone besides the large brands but mostly reflecting our desire to be part of a real Viennese community and engage the locals.” 50


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The vibrant and bohemian 7th District proved to be the perfect backdrop for the first Veganista scoop shop. “People here are genuinely interested in things that matter a lot to us as a company; sustainability, animal rights, natural ingredients, locally grown produce.” The two entrepreneurs also ended up going for something unconventional as far as the shop design goes. “We knew what kind of shop design we were looking for but we needed help realizing our ideas” explains Cecilia. “We met with several big retail design companies but there was never that click. Instead I stumbled upon a respected visual designer,mostly famous for her book covers. We arranged a meeting experience was very instant chemistry respect and soon the Lenz and the two corporate design with design that allows for without distracting the

“People tell us that they are really fed up with companies claiming to be organic when they are not, or claiming that their products are natural and hand made when they actually contain prefabricated and artificial ingredients.”

even though her retail design limited. However, there was and mutual understanding and award-winning designer Gabriele sisters had created a perfect a minimalistic and time-less shop the ice cream to take center stage customer.

The first scoop shop opened May 28th 2013 in Neustiftgasse 23 and the success was immediate. “We are overwhelmed by the success and extremely positive response from customers.” continues Cecilia. “Vienna has more ice cream shops than most cities so we know our customers have a choice.” elaborates Susanna. “And making ice cream with only the finest ingredients is always going to be reflected in the price. But it is obvious that customers are prepared to pay for high quality and the comfort of knowing that there are no artificial ingredients in the ice cream they are eating or giving their children. People tell us that they are really fed up with companies claiming to be organic when they are not, or claiming that their products are natural and hand made when they actually contain prefabricated and artificial ingredients. In fact more than half of our customers are not vegan. Among them there are many foodies and people who appreciate the hand 52


made aspects of the Veganista ice cream. Our ice cream is of course also very suitable for people with milk allergy or lactose intolerance. But most are simply coming for the great tasting ice cream.” Susanna declares with a smile. More shops will follow both locally and regionally but perhaps the most exciting piece of news is a shop scheduled to open in Los Angeles in 2014. “We’re not ready to disclose the exact location yet but if you want to be the first to know you should follow us on Facebook” explains Susanna.

About the ice cream

The ice cream produced by Veganista is hand made, artisan, cruelty-free, natural, fresh and vegan ice cream produced in small batches. Unlike many competitors we refrain from using artificial products, preservatives, flavor enhancers, color etc. Moreover, many tend to use prefabricated pastes since it makes it a whole lot easier and faster to produce ice cream. However, for Veganista there are no such short cuts. The Veganista ice cream was always going to be based on the following key words: Honest: only natural ingredients. No shared production with dairy ice cream. Cruelty-free: only plant based ingredients Artisan: Hand made with ingredients of the highest quality Local: using locally sourced products when feasible Organic: using organic products whenever possible Fresh: small batches made fresh every day Fun: cool and innovative flavors to support the traditional ones Sustainable: reducing our carbon footprint, e.g. by using biodegradable cups and spoons The production line has never seen any dairy, egg, honey or other animal products pass through it, making it suitable for vegans as well as individuals with lactose intolerance, milk or egg allergies. However, the ice cream also appeals to all customers seeking superb artisan ice cream made from natural products only. The Veganista ice cream is mostly soya based but some flavors are based on oat milk, coconut milk, almond milk, or rice milk. On any given day there will also be sorbets available. Most of the flavors will contain normal sugar but flavors with alternative sweeteners such as agave or maple syrup are always available. We also offer “sugar free” flavors containing birch sugar making them more suitable for diabetics given their lower contents of fats and carbohydrates as well as their lower glycemic index. 53


Almond Ice Cream by Veganista Serves 4-6

Ingredients 150 g soymilk 250 g coconut milk 90 g agave syrup 20 g pure almond butter or spread (or substitute for any other nut butter as preferred) 12 g coconut flakes 0,5 g salt 0,5 g carob bean gum (optional)

Method Prepare the ingredients using a kitchen scale. Heat the soymilk and almond butter in a pot over medium heat. Avoid boiling. Stir constantly and then remove from heat and let cool down, preferably in an ice water bath. Add the rest of the ingredients and mix well. If you have an ice cream maker: When the ice cream mix is at room temperature it’s ready to go into your ice cream maker. Follow the instructions of your specific machine! If you don’t have an ice cream maker: Put a bowl in the freezer. When the ice cream mix is at room temperature, pour it into the bowl in the freezer. Check on the ice cream every 30 minutes. As it starts to freeze near the edges, remove the bowl and stir the ice cream gently with a spatula or whisk. Break up any frozen sections and return to freezer. Repeat procedure every 30 minutes - expect the ice cream to be ready in approximately 3 hours. Enjoy immediately!

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For more information: Website www.veganista.at Facebook www.facebook.com/veganistaicecream Veganista is a registered trademark. Photo credits: Veganista & Severin Wurnig 55


Vegan Italy

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Vegan Pizzas will never be the same again

When did Mozzarisella start? The project started 3 years ago, 2 years ago started selling in Italy, where it is actually selling very well , and last year we started selling it in UK. Tomorrow? Hopefully everywhere!!

How do they source ingredients, Is the rice Organic or non GM?

A cheese producer (of three generations) in Italy, became vegan so he was looking for an alternative cheese for his pizza (Italians cannot live without pizza). He met a dynamic young company specialising in germinated whole rice milk. (BioSuRice) which had just invented what we call MozzaRisella today. It took more than a year to make the recipes as it is today, and now they are working on new products with the same ingredients.

All ingredients are certificated Vegan, Organic and OGM Free. All ingredients are Italian except for the cold pressed coconut oil which comes from sustainable production

How do they smoke the Mozzarisella? For the SmokeyRisella, they just add some turmeric which gives a smoked aroma and colour.

SmokeyRisella Germinated whole grain rice and turmeric for a refined,inimitable taste. Delicious on its own or with cold and warm dishes

CreamyRisella A fine and exquisite taste based on germinated whole grain rice, light and easy to spread,which makes it ideal as snack between meal or as a “cream’ for vegetables or other side dishes

Links to buy:

MozzaRisella The ideal alternative to cream cheese; 100% vegan. Unique taste,excellent on its own or with warm starters. product from germinated brown rice and with top-quality natural ingredients.

www.ricetale.com/ www.veggiestuff.com/acatalog/vegan-dairy-free-cheese.html www.vegancheese.co.uk/vegan-block-cheese

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Aubergine rolls with roasted peppers basil with rocket and pine nut salad by Jacqui Deoir

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Ingredients

Method

1 aubergine/eggplant sliced salted 1 pkt mozzarisella mashed in a bowl Jar of roasted peppers sliced and chopped Large handful fresh basil sliced finely Rocket Pine nuts Seasoning drizzling of olive oil

Salt your aubergine/eggplant and roast in oven on high heat until golden. Mix mozzarisella in a bowl with seasoning, drizzle some olive oil to loosen and add your sliced and chopped roasted peppers and basil, keep some for dressing the plate. Place cling film on a board and place the aubergines/eggplants next to each other and spread the filling on

top of the aubergine, start to roll the aubergine like sushi with the cling film as tightly as you can, twist the edges and make a nice roll, place in fridge to chill for an hour or two. Toast some pine nuts, place rocket and pine nuts on plate with scattering of the peppers and any leftover aubergine. Remove aubergine rolls from fridge unwrap and slice if too long and place on your plate with some balsamic reduction, dressing or olive oil


The Mr. Organic Story In February 2009, Valerio, Carlo and Kostas created Mr. Organic with a vision of a positive approach to every stage of our food production and beyond. This was almost 5 years ago. In tomato years, that makes Mr Organic an energetic and optimistic young man. Since then, Mr Organic has been working hard to make good, honest food possible.  And although Mr Organic is a young brand, our story goes back three generations, when Valerio’s grandfather started a successful tomato processing business 70 km south of Rome.

He became determined to create a brand, represented by a cheeky, smiley mascot,

At Mr Organic, our aim is to encourage the consumption of honest and sustainable food across the globe one tomato at a time. And we do this by creating an honest, positive and sustainable food ethic, ultimately leading to a healthier, happier world!

“We are proud to say that we are Italy’s largest 100% organic tomato producer.”

Valerio later on, saw the pitfalls in using pesticides, and through his passionate belief in organic practice, he has converted the entire business to organic, sustainable, traceable production – and he has been producing top quality organic products ever since. To Valerio, working in this way seemed the only way forward for the

environment and the world’s wellbeing. However, he felt that his positive influence on the healthy food chain was limited by concentrating solely on the production side.

that would capture the imaginations of people across the globe. And so, Mr Organic was born out of three generations of tomato expertise, combined with Valerio, Kostas and Carlo’s passion for providing great value organic food for people to enjoy every day. 

Today, we are proud to say that we are Italy’s largest 100% organic tomato producer.

We do not add any salt or citric acid to our tomatoes or beans and the pasta sauces have no added sugar. Looking to the future Mr Organic are currently developing an education and research centre, in collaboration with La Tuscia University, aiming to spread the principal of organic farming and develop freely available protocols to support organic farmers. We work with Fairshare and Foodcycle in London who take any dented tins which cannot be used in shops as we value our food and try to avoid waste wherever possible. 59


All the tomato products are made at Valerios factory south of Rome. We work closely with local farmers in Italy near the factory who only produce organic tomatoes and exclusively for us. We help them to convert the land to support organic farming, we prefinance their crops and we always guarantee a fair price. We like to know exactly where our tomatoes come from and by doing this we can always assure the best quality. The largest farm is called La Fattoria Solidale and it is right next door to the factory. This 175 hectare farm we helped convert to organic also trains and employs people with mental and physical disabilities to give them the opportunity to work with the land. All the sauces, pasta, passatas and oil are available in the UK via Ocado, Abel & Cole, various wholesalers like Goodness, Marigold, Infinity and Greencity who distribute to various health food shops, farm shops, garden centres as well as some Nisa, Budgens and Costcutter stores directly. In Europe we have distribution via various wholesalers into Denmark, Iceland, Spain and Holland as well outside Europe in Dubai. We have even received recent enquiries if Mr Organic was available in the U.S and looking at possibly exporting to India.

Win a parcel of Mr Organic goodies

by emailing to: competitions@freshvegan.eu put Mr Organic in the subject line including your: Name, Address, Phone No Closing Date: July 31st www.mr-organic.com www.twitter.com/MrOrganic www.facebook.com/Yourorganic 60


O

rganiCulture imports and distributes 100% organic products from Italy. We have different brands producing different goods that include: cereal based, dairy-free and gluten free drinks, baby cosmetics and cleaning detergents, marmalade and jams, and barley coffee (caffeine-free). Formed in 2010, it originated when Emanuele and Paola, our directors, alongside two other friends decided to introduce some beauty products (“Provenzali”, a brand based in Northern Italy) in the UK market. That was the very inception of OrganiCulture. After the organization was created, came their first fairs and shows where they started meeting and getting in touch with other Italian suppliers looking for a British distributor to expand their business and spread the organic message.  Originally, focused more on the widely renowned products that are associated with the Italian cuisine, such as pesto and olive oil, all organic, all Italian. Things took a more vibrant and diverse direction when the same year they welcomed Sense’, a baby cosmetics and household detergents line produced by Pierpaoli, a company that had been focusing their business on environmentally friendly, organic, and fair trade products since 2004. A year after they started (2011) they were approached by Isola Bio, which currently is the brand they sell the most in the UK, and which you’ll get to know more labout ater on. Last year (2013) at a fair they met Roberta from Orzo Coffee, which organic caffeine-free products were last added to their family in November 2013. The relationship with Roberta from Orzo Coffee has grown since then, and her creativity, love for the organic world, and flair for engaging competitions continues to inspire and enthuse them.

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Where you are based? OrganiCulture imports and distributes 100% organic products from Italy and firstly locate them in our storage in Birmingham, UK. Yet, all the logistic originates from our Clapham flats, in South London. Our business is focused on the UK and Irish markets and it’s strictly home based and online. Why you started this and what gave you the idea? It all started from an after-dinner conversation, one night. Four people, and most importantly four friends, coming from very different backgrounds, with a vision: import and sell the best Italian certified organic products. The organic world was something completely new to us until we started selling goods produced with organic farming techniques. We’re very pleased it went this way because of the unparalleled experiences we get to live on a daily basis, and we wouldn’t change it for anything in the world. Would you tell our readers a little more about OrganiCulture? As previously mentioned, IsolaBio is the most popular brand within the OrganiCulture’s family - metaphorically speaking we may refer to it as our backbone! IsolaBio is the trademark behind Abafoods, a company based out of Rovigo, Italy (located a few miles south of Venice) specialising in organic cereal-based drinks “extracted from the most important cereals and legumes with an exclusive and patented method that maintains all the flavour and nutritional value of the raw materials”, to quote from their website. Their mission can be summarized in their core belief, that stands behind each of their high quality organic, sustainable, vegetal, certified and innovative products. IsolaBio motto is “Life is Natural”, and thus standing for “everything that is naturally simple, to follow the rhythms that the earth suggests”. Active from 1999, IsolaBio firmly believes in their mission. Indeed, as they further explain: “We are convinced that every little thing we do can influence not only our wellbeing, but that of the planet too”. Furthermore, “We also believe that the quality of our work coincided with the quality of our products”. IsolaBio products are organically produced in the Veneto region, North-East of Italy. Their range is wide, going from vegetal drinks to fruit juices and cooking creams. Yet, the source of their ingredients originates from the same organic farming techniques practised by “Societa’ Agricola La Goccia”, a 400 hectare strong farm owned by Abafoods, which feeds all the IsolaBio cereal needs, including: rice, spelt, kamut, oats, barley, millet, quinoa and soy. OrganiCulture is the official IsolaBio UK distributor. Yet, the brand has expanded throughout Europe, relying on local businesses just like ours. The following is a list of IsolaBio major European distributors: Italy: Ecor-Natura Sì (which reaches out to more than 500 shops), France: Biocoop (which delivers to 350 shops), Spain: Q-Bio, Switzerland: Biopartner, Netherlands: Estafette  Belgium: Couleur Nature, Austria: Gewusst Wie - Prokopp, Greece: Mkm Vitality, Iceland: Yggdrasill Sweden: Biofood, Estonia: Austan Hungary: Biopont , Bulgaria: Balevbio http://www.organiculture.co.uk/ 62


Panna Cotta by Jacqui Deoir

Ingredients

Method

agar agar with 250ml/1 cup water 500 ml organic culture cream 500 ml milk 1 vanilla pod or 2 tsp pure vanilla extract 165g/ 他 cup whole cane/ coconut sugar 10g agar agar mixed with 250 ml/1 cup of Punnet of strawberries Maple syrup

In a large saucepan, mix the cream and milk together along with the slit vanilla pod. Stir in the sugar and cook on medium low heat until the mixture comes to a boil, then turn off the heat. In another saucepan, heat the agar agar and water until the agar melts completely. Pour the agar agar solution into the hot milk and cream mixture.

Stir well, and if you would like a smoother finish use a hand blender until mixture is smooth. Pour into greased moulds or tall glasses of your choice. Allow to cool and chill in the refrigerator for 3 to 4 hours or overnight before serving with strawberries, chopped andmixed with maple syrup to taste.

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I

nspired by a journey of discovery across the Mediterranean and North Africa in 1983, Olives Et Al was born. Back in Dorset, our approach over the past 21 years has remained simple: select the best Olive varieties from across the globe and prepare them the way they should be prepared: fully fermented, fully matured and naturally ripened, with no messing All of our award-winning ranges of olives, sauces, dressings, marinades and hand-roasted nuts and snacks are prepared with hand-selected top quality ingredients, traditional techniques, years of expertise, loads of care and nothing artificial – just the way they should be. A large range of the olives are Vegan and raw, meaning they are un-pasteurised and gluten free. Are beautiful olives are also Vegetarian Society approved, Contact us on: www.olivesetal.co.uk Tel: 01782 641976 If (like us) you like to buy your olives losse from a frindly local Deli, the following are the olives to make your mouth water. After the descriptions we have included some of the Delis where you will find Olives Et Al available.

Bella Di Cerignola Huge Italian olives from Puglia with a firm, crunchy texture. In Extra Virgin Olive Oil with lemon and Parsley. Delicious accompaniment to a chilled Pinot Grigio… Classic Chilli and Garlic Olives (250g, or available loose from your nearest deli) One of the first recipes we were given back in 1992. Found on a market in Ragusa, Sicily and then perfected by our friend Gaetano Amato in Monterosso Almo. Nicely warm and spicy and one of our all-time best sellers. Mixed Amphissa and Kalamata olives marinated in chilli infused Extra Virgin Olive Oil. When the olives are finished, use the naturally infused oil to add flavour to all sorts of recipes. Nocellara Del Belice Olives Traditionally cured, intense green Sicilian olives with a rich creamy texture and flavour. Hugely popular – especially enjoyed by little olive lovers

Brown and Green Trentham Shopping Village Stone Road Trentham Nr Stoke-on-Trent Staffordshire ST4 8AX www.brown-and-green.co.uk/trentham Corner on the Square 1 High Street Beauly Inverness IV4 7BY www.corneronthesquare.co.uk (01463) 783000 64

Live More and Eat Very Happily

Delifonseca Dockside Brunswick Dock, Liverpool L3 www.delifonseca.co.uk 0151 255 0808 Hollies Farm Shop Tarporley Road Little Budworth Tarporley Cheshire CW6 9ES www.theholliesfarmshop.co.uk 01829 760 414

Millers Farm Shop Gammons Hill Axminster Devon EX13 7RA www.millersfarmshop.com 01297 35290 Murray’s General Stores Station Road West Canterbury Kent CT2 8AN www.thegoodsshed.co.uk/canterbury-farmers-market/murrays-general-stores 07968 912 541


Classic Chilli and Garlic Olives (250g)

One of the first recipes we were given back in 1992. Found on a marketing in Ragusa, Sicily and then perfected by our friend Gaetano Amato in Monterosso Almo. Nicely warm and spicy and one of our all-time best sellers. Mixed Amphissa and Kalamata olives marinated in chilli infused Extra Virgin Olive Oil. When the olives are finished, use the naturally infused oil to add flavour to all sorts of recipes.

Pistou Basil and Garlic Olives (250g)

We discovered this recipe down in Provence - the Pistou refers to the Provencal version of Italian Basil Pesto. Whole Amphissa olives simply marinated with Basil, Garlic and Extra Virgin Olive Oil. Clean and fresh, the basil infused Extra Virgin Olive Oil makes for a great salad or pasta dressing after the olives have been eaten…

Sunshine Rosemary and Garlic Olives (250g)

Marinated in Extra Virgin Olive Oil: We arrived on Evia and found these in a small bar in Strofilia in the north of the island. One of our original recipes that’s been a best seller and favourite for many for well over 20 years. The rosemary and garlic infused oil is lovely to use in all manner of dishes…

Win an Olives Et Al “Hatbox” of goodies

To win send an email with Olives Et Al in the subject line to: competitions@freshvegan.eu with your: Name Full Address telephone number Closing Date: July 31st 65


“Our foods are made by small artisanal food producers, who are passionate about the quality, integrity and taste of their products, for people who feel the same way about the food they eat”

Seggiano

makes marvellous extra virgin olive oil and source outstandingly delicious regional foods from all over Italy. Offering a range of the best local Italian regional specialities, made without the use of preservatives or industrial processing, they have brought you some of their best products and sellers for your pleasure.

David Harrison and Peri Eagleton have farmed olives on their smallholding in SEGGIANO® since 1985, they began selling their SEGGIANO® extra virgin oil in 1994, and went on to find producers of the best Italian foods available. Seggiano got its name from a small hilltop village at 450 metres on Monte

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Amiata in southern Tuscany, where Peri Eagleton and David Harrison have farmed Olivastra olives on their certified organic smallholding since 1985. Their range of foods is named in honour of the tiny village where their story started. The company’s olive oil production could not take place without the essential support and collaboration of neighbours and Seggiano farming friends, who reserve their annual oil production for them, helping with the specialist olivastra pruning and all the labelling. With their roots in Italy, the experience and familiarity with the Italian language, rural culture and oil production, has all helped to build close partnerships with many of the best artisan food producers across Italy, their great UK team take

care of the rest. Please visit the Seggiano website for a list of all the retail stockists of their fine products. http://www.seggiano.com/products.html

20% off

Seggiano EVOO 50cl Organic Matured Balsamic Raw Basil Pesto Genovese Red Pesto Call or Mail to get 20% off 0208 340 8632 info@delianddelights.co.uk Quote: SEGGIANOSUMMER14 www.delianddelights.co.uk Closing Date: July 31st


“This is where the story started, and a product that is produced on the family’s farm in Southern Tuscany.”

Extra Virgin Olive Oil This is where our story started, and a product that we ourselves produce on the family’s farm in Southern Tuscany. As the July issue is coming up to harvest (October olives) our village is home to an olive variety that produces a ’sweet’ oil, you can consume it within hours of harvest - when polyphenol/antioxidant/ vitamin levels are reportedly at their highest. Beyond the health benefits, a really young olive oil has an absolutely fantastic flavour too! Other special aspects of the product: It’s monovarietal, not a blend and it’s provenance is 100% guaranteed. No chemical fertiliser/additives or artifice of any kind are involved in the process, start to finish. It’s hand-picked, hand-labelled, and at harvest time, could be on your dinner table within a week of having been olives on our trees!

Organic Mature Balsamic Vinegar of Modena A rich, full body with a complex balance between sweet and sour, starting at sweet and developing on the palate. Suggestions: Use as a seasoning on cooked griddled artichokes, fennel, roasted aubergines, peppers and on top of strawberries, also wonderful reduced on a low heat in a frying pan to be used as a glaze. Certified Organic. Absolutely no added artifice; no Caramel (E150), a common offender used to thicken, sweeten & colour balsamics - this is just organic grape must left to acetify in the barrels. Produced by one of the oldest vinegar producing families in Modena, in true adherence to tradition.

Raw Basil Pesto Raw & Vegan Better tasting than any pesto on the market, vegan or otherwise! Because there’s no cheese, there’s no need to pasteurise it, the industry term for ‘zap all of the goodness out of so it will keep for an unusually long period’. This means it tastes like it was freshly made (by a real expert); it’s bursting with flavour, nutrients and even colour. Another special fact about the product is that the producer grows his own basil, using modern organic farming techniques and that it’s made with a really high quality extra virgin olive oil from Canino (an area of Italy prized for it’s olive oils).

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Great Italian Wines for Al fresco Dining this Summer www.vintageroots.co.uk

IGT Veneto Merlot Prosecco Rosé Giol / Organic Sparkling Wines Charming pink fizzy that’ll kick-start any party a treat Rosado is the Italian word for rosé and this one is made from a blend of Prosecco (yes, it’s a grape and the name of a wine) and merlot. It positively sings red cherries and manages to strike a really good balance between being well structured but not overbearing. It’s an ideal wine to choose when you want something with more oomph than a white but not the heaviness of a red. Grape: Merlot Code: BIE03 Country: Italy Region: Veneto Size: 75cl Price: £8.75

Giol - NV A low-alcohol apértif with abundant sweet cherry and raspberry fruits that you’d expect from a Merlot-dominated drink. Giol also suggest you try serving it frozen at parties.

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Grape: Merlot Code: BIE05 Country: Italy Region: Veneto Size: 75cl Price: £5.50


Festival Season VEGANMANIA

Veganmania festival takes place in various locations across Europe since 1998 ever year www.veganmania.at Vienna -6th-9th June Augsburg -21st June Graz -5th-6th July Iserlohn- 19th July Munich- 26th July Innsbruck – 2nd August Regensburg – 9th August Klagenfurt – Mid August Bregenz – 30th August Zagbreg – 5th-6th August St.Polten - 6th September Winterhur – 6th September Rosenheim – 13th September

JUNE 2014

June 7th - North West Vegan Festival Lancaster Town Hall, 11am-7pm (Lancaster LA1 1P) June 7th - The Gregson Centre 1pm-9pm (Lancaster LA1 3PY) June 28th Bournemouth Vegan Fair St. Michael’s Road West Cliff Bournemouth Dorset BH2 5DU 11am-4.30pm

JULY 2014

July 4th-6th - V Delicious Show [veggie] Olympia Grand Hall (London W14 8UX) July 26th - Newcastle Vegan Festival, 10am-6pm, Newcastle Falcons Rugby Club (Newcastle upon Tyne NE13 8AF) July 26th - Norwich Veggie Fayre [veggie], Quaker Meeting House (Norwich NR2 1EW)

AUGUST 2014

Aug 2nd-16th - Vegan Camp 2014 near Southport, Lancashire Aug 17th - London Vegan Festival, 11am-8pm, Kensington Town Hall (London W8 7NX) Veggie Fest Chicago Chicago, USA August 9th-10th 2014 http://www.veggiefestchicago.com Vegan Street Day Germany Stuttgart June 4th Dortmund August 9th www.vegan-street-day.de

SEPTEMBER

Northern Vegan Festival - Sept 13th (joint with Live a Better Life show) 10am-6pm, Empress Ballrooms Winter Gardens (Blackpool FY1 1HL) VegfestUK London - Sept 27th 28th 11am-7pm (Sat), 10am-6pm (Sun) Kensington Olympia West Halls (London W14 8UX) website live on Feb 28th

Indoor Vegan Fest, Bologna Bologna, Italia 6th – 9th September http://www.veganfest.it/

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The large Corporate suppliers for fast food and the chains of coffee shops often come in for a rough ride by the vegan and vegetarian communities so we were really interested when Pizza Express announced the decision to create a Vegan Pizza. So we called them to see if this was just another marketing exercise, we were pleasantly surprised. Fresh Vegan was given all the help and information we required to let not only the UK know about the all vegan pizza from the best chain of pizzeria’s in the UK for all the European, American and worldwide travellers coming to the UK Fresh Vegan asked Pizza Express why they decided to create this all Vegan Pizza and the reply was...

“We just listened to our guests, simple as that really” “Our guests asked us to create a pizza especially for vegans.  Rather than simply removing the cheese we were careful to select ingredients that would work together to create a truly delicious and satisfying pizza, without the cheese.  We’re really pleased with the outcome and the amazing feedback we’ve had.” So the wait is over for vegans as the first ever vegan pizza launched on the UK high street. Pizza Express’ master pizzaiolo, Antenor Siqueira, has created a cheese-free pizza specifically for vegans. The new Pianta Classic Pizza (£8.45) is fresh and earthy in flavour, combining spinach, chestnut mushrooms, pine kernels and artichokes, atop a spicy Arrabbiata base.    Rebecca Farrer, Brand Director at PizzaExpress says, “Our guests have been telling us for some time now that they wanted a vegan-friendly pizza and set Antenor quite a big challenge.  The great thing about the Pianta is that it’s been specifically created to work without cheese so each ingredient adds something to the overall experience.  It’s a pizza we think everyone will enjoy” Let’s hope this is the start of more top quality high street restaurants listening to vegans

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Nigel our Chef in action

St Ives in Cornwall

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Joshua Quick Studied Graphic Design at Liverpool John Moore’s University, worked as a graphic designer in various studios and currently pursuing working freelance in this area. “Currently building my website along with portfolio content for it so at present I don’t have a live site (yet). Photography & editing are elements I learnt & taught myself along the way of being a designer and being passionate about Raw Vegan food I enjoy photographing and sharing recipes. I have been completely raw vegan for about 8 months, and vegan before that for about 1 year. I became interested in a raw vegan diet after learning of its intense health benefits and seeing this demonstrated when a close relative became ill with cancer and successfully self treated using a raw vegan diet”.

Raspberry & Avocado Salad *Use Organic where possible* Mixed leaves (of choice). 1 avocado, chopped. ½  cup raspberries. ½  beetroot, grated. 1 Tbsp pine nuts. 2 Tbsp walnuts, broken.

Dressing 1 Cup cold pressed extra virgin olive oil. ½  cup blanched raw almonds. 4 cloves garlic. Juice of 1 lemon. 2 Stalks celery

Method Rinse leaves and add to large bowl. Cube avocado, rinse raspberries then add to bowl. Roughly break walnuts and add along with pine nuts. Puree dressing ingredients until smooth & creamy. Dress salad and loosely toss. Serve & enjoy.

Pomegranate & Red Cabbage Juice 1 pomegranate 2 apples. 2 cups red grapes. ¼ of a red cabbage.

Method Half the pomegranate and juice using a citrus juicer. Run remainder of Ingredients through a centrifugal juicer, combine both juices and sieve excess foam for desired smoothness. Serve & enjoy.

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Mango & Pear Salad

*Use organic where possible*

Mixed leaf (of choice). 1 mango, peeled & chopped. 1 pear, peeled & chopped. ½ cup of pomegranate seeds. ¼ cup of almonds (or nuts of choice).

Dressing 1 Cup cold pressed extra virgin olive oil. 1/2 cup blanched raw almonds. 4 cloves garlic. Juice of 1 lemon. 2 stalks celery

Method Rinse leafs, add to large bowl, chop the mango & pear, and extract seeds from pomegranate before adding to bowl. Puree dressing ingredients until smooth & creamy. Dress salad and loosely toss. Serve & enjoy.

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Generative Trance Meditation Weekend Residential Retreat 2014 Friday (evening) 6th June - Sunday (4.00pm) 8th June

How to break the cycle of struggle! “ 3 Massive Mistakes Professional People make that keep them feeling, overwhelmed, disatisfied with life, overworked and heading for burnout” This high quality Residential Weekend Retreat is only £349 no hidden extra’s, everything is taken care of! (£300 with Early Bird Booking Discount of £49.00) Avril Gill - 07701 096006 Web: www.newlandspersonaldevelopment.com Email: Avrilgill@newlandspersonaldevelopment.com

See Your Business Gluten free soy free vegan Available in Waitrose and Booths www.DeesWholefoods.co.uk 76

Here Contact us for details advertising@freshvegan.eu


Connecting vegan chefs worldwide www.facebook,com/theveganchefnetwork

“Organic, sculptural Silver, Gold and gemstone jewellery inspired by the Sea� enquiries@makinjewellery.com

www.makinjewellery.com

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they then wish at home. There is no hidden flavourings ie yeast extracts, sugars, salt etc, We simply toast the seeds that’s it! Your reasons for starting this business I create nutritious plant-based foods to feed people, not just save animals. The future of food and the future of this planet is dependent on utilising the earth’s resources in a sustainable and efficient manner. If the land dedicated to growing crops for animal feed is used to feed people there would be no world hunger. We already produce enough food to feed the world but our crops are used to feed animals, not people! It’s a crazy system. I want to help more and more people to choose vegan food by creating food that is not only 100% plant based, but tastes great too! There has been a lot of talk about this new vegan product in the UK vegan forums and facebook pages as not only is there a new burger and sausage manufacturer branching out to more mainstream supermarkets in the UK, but the packaging very proudly states vegan, which is a first in the supermarkets, just fantastic.

This might help more farmers see that growing crops for human consumption is a profitable and valid method of farming and hopefully helping them to move away from intensive dairy and meat farming.

“they are simply what it says on the tin”

Dee has been making these burgers and sausages since 2007 and has a long list of awards to her name as well as support and funding from “The Dragon’s Den” in Ireland in 2010, proving when you work hard and keep your focus you will reach your goal. Dee is very passionate about her product and brings a new unprocessed product to the mainstream, changing perceptions of a vegan product.

“They are a high protein product and we don’t use any palm oil or fats really, the burgers are targeted to people with dietary restrictions, gluten, dairy, soy, and allergens. The purity and wholesome ingredients are a big attraction, they know they are simply what is says on the tin, and they dress them up as 78

Dee’s supports sustainable agriculture systems, our peas are grown sustainably in the North of France and our seaweeds are harvested organically from the clean waters of the Atlantic Ocean off the coast of Ireland.

More and more farmers should be given the proper supports to grow food organically and sustainably as this is where our food comes from! We need to go back to making the farmer number one! Your background, catering or something else? I studied food science and nutrition in university and became acutely aware of the additives and artificial ingredients that were present in our foodstuffs. I began learning more and more about natural wholefood ingredients like wholegrains, fresh vegetables, nuts and seeds. I set myself a challenge to make the ultimate convenience food, a burger, super healthy.


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I created Dee’s Organic Omega Burger with brown rice, millet, sunflower seeds, hempseeds, broccoli, carrots and spices and set about selling this burger at local farmer’s markets. The result was everybody loved them. I quit my job, developed packaging and started to sell into supermarkets How has it been to get this off the ground? I did my first farmer’s market on a wet and windy day in Skibbereen way back in 2008 – tip, if you want to work at a farmer’s market, start in the Summertime, don’t wait until November! I had an appearance on Dragon’s Den in 2010 and we have grown quickly since then. People are becoming aware of the health benefits of vegan food. Customers are now caring about whether their meat-based food is free-range, organic etc. I think it is a very fine line between caring about animal welfare and moving to a stage where you don’t eat animals at all! Society is at that stage now, and I firmly believe the majority of people will be vegan in 50 years time. It has to be driven by customers or nothing will change. Meat-eating, in my opinion, will not be socially acceptable in a few years time. Where are the products made? We make all of our products in West Cork, Ireland What do they retail for and where are they available? The range retails at £3.49 we are currently stocked in Booths in Northwest UK and will be launching in Waitrose mid-March. We are available online from Goodness Direct. For more info visit Dees website www.DeesWholefoods.co.uk

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A world where all beings on Earth people AND animals co-exist in peace and harmony, where no human causes any animal pain and suffering, where no animal is being abused, tortured, exploited, killed, and processed for peoples’ food or merchandise. We see a world where people cherish and preserve nature, and where appreciation for what our planet offers to us triumphs once and for all over greed and destruction. We may not see that day in our lifetime but inside we know this revolution will take place. One day all animals will be granted the fundamental right of life and it will be the dawn of a truly golden era for this

planet and for human kind, we just know it. We are not a secret group of superior people, we want to be an inspiration to Vegans, aspiring Vegans, Vegetarians and even carnivores with an open mind and an open heart, and of course to Animal Advocates as well. If people can change, the world can change too. We share information, support each other and we have a mutual goal: Spreading the seeds of Vegan lifestyle and growing it from a sometimes ridiculed minority to a huge movement, healing our planet and human kind.

All Tea Bags for this Serenity Tea Card Series are purchased from a vendor whose profits are sent to help Tibetan educational projects and orphanages. The Seeds we are offering in our Seed Envelopes program are GMO free, they are not ever treated with pesticide or fungicide. They are chemical-free, just the way Nature intended! Contact: susan@tcisgifts.com Blog: www.WelcomeToPlanetVegan.com Facebook: groups/WelcomeToPlanetVegan

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The Bean Inn

Cornwall Uk 84


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The Bean Inn The Bean inn, in Carbis Bay, is situated just outside St.Ives, and is somewhere we had never been in the 4 years we had lived in Cornwall, thinking it was just the B&B dining room.

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much risotto and lasagne you can eat�. In the early days Paula learnt by keenly watching Masterchef and practising constantly to create the food they are now deservedly well known for.

The Bean Inn and Coast B&B are four friends who came together to create a vegetarian/ vegan bed and breakfast and a restaurant for guests, locals and tourists. Paula and Kate are responsible for the food appearing from the kitchen.

The entrance is a lovely welcoming, almost tropical, garden pathway. The door into the restaurant opens into a welcoming space with little intriguing touches in nooks and crannys, with lovely art on the walls

The Bean Inn started in 2003 as a cafe during the day time and as Paula explained, “there was really nowhere for vegetarians and vegans to eat other than the usual veggie lasagne and risotto, and there is only so

We arrived at dusk (just as the evenings were starting to become lighter), the candles were lit and the soft lighting creating an inviting glow with a warmth you would expect in your own home.


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I like places like this, as it is so important to feel relaxed whilst you are eating.

on the menu had halloumi, but was replaced with smoked tofu, a delicious light starter.

The Bean Inn is a warm, cosy, welcoming friendly restaurant with comfortable chairs (a big bug bear of mine in restaurants), you should be comfortable when you are spending time and money in a restaurant.

I opted for the avocado puy lentil and walnut salad with balsamic roasted beetroot dressing topped with rocket and edible flowers, delicious! and the toasted walnuts came through to compliment the lentils and dressing.

Using local produce from St.Ives and the weekly farmers market (on every Thursday) Paula and Kate create comforting, imaginative food and have a wide variety of choices on their menu which changes weekly. Consisting of 5 starters and 5 mains (there was a clear choice of vegan options and all the dishes could be adapted), Ron had the sweet potato wedges served with a rocket and pumpkin seed salad with fiery harissa, which

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The main was equally delicious with Ron having the stuffed potato cakes with pea curry and tarka Dahl, it looked and tasted delicious but unfortunately potatoes are not for me or I would have had this. I opted for the dish Ron originally wanted to have, and I was so glad I had, Mushroom ragu with posh mash and vegetables, rich, smooth velvety sauce with porcini, forrestier


and Portobello mushrooms accompanied with truffle mash and celeriac and no heaviness at all. The sauce combined with port and wine was very good indeed. Ron’s dish was beautifully presented and very light, fluffy soft potato with the pea curry inside the centre of the mash, the outside was crisp which added texture to the dish.

was a large dessert, but it was incredibly chocolaty with vegan ice cream served instead of the Cornish ice cream. Ron opted for the pancakes and pineapple, which judging by his attempt to spoon every last morsel from the surface of the dish, went down equally well.

Ron and I don’t eat 3 courses when we go out but as this was for the purposes of a review we had to try didn’t we, didn’t we?

Kate and Paula both came to say hello afterwards and we really felt the warmth and love they have for what they do here, really lovely ladies and Paula is someone I could have sat and chatted to all evening.

This would be my only criticism of the menu, the desserts were a bit on the heavy side after a hearty meal, but our choices did not detract from the quality of the desserts. The chockerbocker glory (as you can see)

Paula also explained that they have looked into the wines they sell to so as to include Vegan wines.

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They have built a relationship with a great local supplier who is able to offer them a wonderful choice. So you can be guaranteed to have vegan wine to accompany your meal. We had a lovely meal and would highly recommend the Bean Inn to anyone coming to Cornwall. Carbis Bay is literally minutes outside St.Ives and has its own train station so if you are staying in St.Ives it is very easy to get to and a very prominent position on the main road as you drive towards St Ives Bay. Cornwall is very good for vegan and vegetarian food as so many people here are compassionate conscious eaters. The Bean Inn is a lovely treat for an evening meal whether you are on holiday or looking to treat yourself to a relaxed evening out. It is definitely a place we will revisit for those special little evening treats. A big thank you to Paula and Kate, and Stephanie our lovely waitress who made sure we had a great night. Paula and Kate have also produced a funky recipe book called Yum. www.thebeaninn.co.uk Jacqui Deoir Editor

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“Glamping” in Cornwall in the UK 92


The rise in “Glamping� holidays, or luxury camping, is now found all over Europe, and growing steadily in the UK. Fresh Vegan magazine decided to experience this growing phenomenon and how it fits with a vegan lifestyle.

Being vegan and going on holiday can be a bit of a nightmare, so we thought we would look into some alternative ideas for all you travelling vegans from all over the world. Where do you go in the UK? Well one of the most popular destinations in the

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UK is Cornwall which is really similar to my native homeland of Fife in Scotland. So I have been looking at unique places to stay with self catering and plenty of access to great food.

surf, swim and sunbathe. Your friendly hosts are Angela and Bob who took over the site last year and have worked hard to bring what was an ordinary campsite up to a luxury experience.

Bosverbas glamping site, in Cornwall, sits between Penzance and Falmouth and just outside Praa Sands, a popular destination for the beach, where you can

We were invited to stay in the newly placed Shepherds huts which are just stunning and beautifully decorated and kitted out, in a tranquil beautiful

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location with great views over the sea and all within easy walking distance. We headed across to Bosverbas very excited at the prospect of staying in one of the beautiful Shepherds huts. On arrival there is an office for people to check in and the Shepherd huts are clearly visible

nearby with parking next to the hut,making it easy for unloading. There is a large walk in en-suite to the rear of the hut which is beautifully finished to a very high standard, spotlessly clean with all modern fittings, hairdryer, toilet, washbasin, spacious shower with a large shower head and great water pressure. The bathroom light comes on automatically as you

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enter this luxurious bathroom. Towels are provided as is shampoo, conditioner and body wash, but best to take your own as they may not be Vegan.

the led lights above for reading before you go to sleep, and a digital radio. There is a small portable folding table and a table and 2 chairs for dining.

The Shepherds hut itself is beautifully kitted out with everything you would need for your stay, a combination oven/microwave and a 2 ringed hob, a kettle and all the kitchen utensils you would require for cooking, with, spatula’s, knives, cutlery, graters, wine glasses, champagne flutes! I mean everything,.

Outside is equipped with a table and 2 chairs plus a barbeque (they even provide you with charcoal and lighters to get you started) to get you in the holiday mood. Angela will also ask you when you book if you are vegetarian or vegan so that she can tailor your welcome pack, which will be ready for you on your arrival.

Angela has gone through this very well indeed and I am sure if there was anything you needed she would get it for you as she is very accommodating and eager to make your stay memorable. The Shepherds hut we stayed in was fitted with a comfortable double bed, lovely little touches such as

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Everything you need for a great holiday is provided in these beautiful and extremely comfortable Shepherd huts. We loved our experience and would highly recommend this as a unique holiday place to stay. Visit the website: www.bosverbas.com


Below are some suitable local cafes and restaurants as well as the quaint little coastal village Porthleven just 10 minutes drive away, where we had ordered a vegan pizza, watched them prepare, whilst we chose a bottle of wine and some olives to go with our pizza back at the hut! There are more restaurants and cafes in Porthleven but you will need to tell them ahead of time that you are vegan where they would be happy to help. Summer in Cornwall is extremely busy and they may need a bit of notice, but you will find that vegans are well catered for generally.

The Corner Deli

Porthleven deli serving Pizza on Friday evenings. You must book during the Summer season http://thecornerdeli.co.uk/

Cornish Food Market

for deliveries ordered on-line http://www.cornishfoodmarket.co.uk/ More places to buy food locally featured in Issue 2 of Fresh Vegan Magazine.

Trevelyan farm

just off the road on the road from Bosverbas to Marazion/Penzance, local organic fruit & veg shop with small wholefoods shop

The Granary shop,

Causeway Head, Penzance. A whole foods shop selling all your need plus organic local vegetables

Archie Browns

Really large whole foods shop selling all you would need also but more expensive Restaurants:

Penzance Archie Browns

vegetarian/vegan cafe with Friday night evening meals starting 18th July and open for breakfast and lunch

Johnny’s of Hayle

Vegetarian/vegan cafe for breakfasts and lunch

Wildebeest

100% vegan cafe in Falmouth Pea Souk cafe selling vegetarian and vegan food with themed monthly evenings first weekend of the month.

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“Sweet dreams are made of this” by Emily Wilkinson

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Banoffee Cheesecake Recipe Ingredients For the crust: 1 packet (250g) Lotus (Speculoos) biscuits 1/2 cup (c.90g) vegan butter (e.g. Pure) For the filling: 1 tub (225g) vegan cream cheese (e.g. Tofutti) 1 package (300g) silken tofu 1/2 jar (180g) Lotus spread 1/2 cup (c.60g) coconut oil 1/2 teaspoon salt 1/2 cup (c.75g) golden syrup (or a syrup of your choosing) 1/2 teaspoon vanilla extract Splash of non-dairy milk Squeeze of lemon juice For the topping: 2-3 bananas Juice of 1 lemon For the toffee sauce: 1 carton coconut cream 1 cup dark brown sugar 1 tsp vanilla Pinch of salt Springform tin or other Instructions: First, make the base: Melt the butter on a low heat. Crush the Lotus biscuits in a food processor or by hand. Mix the crushed biscuits into the butter. Once the base is thoroughly mixed, tip out the mixture into your springform tin. Press the mixture down so it makes a tightly packed and even base Then, the filling: Melt the coconut oil, if necessary, over a low heat. Add all the filling ingredients except the coconut oil to a food processor. Blend at a high speed until smooth and thick, then add in the coconut oil, blending at a lower speed. Test the mixture; add more Lotus spread, lemon or syrup if you prefer, once you’re satisfied with it, pour the mixture on top of the base. Refrigerate for 8+ hours to set Now the toffee sauce: Heat the sugar and coconut cream until boiling. Simmer for around 10 minutes, if the consistency is very thin, bring up to the boil a few more times (simmering in between)Take off the heat, and pour into a jug for later use. Finally, the decoration: Slice the bananas thinly and toss in lemon juice (this will prevent browning), once the cheesecake has fully set, place the banana slices carefully on top. Add a drizzle of the toffee sauce and serve immediately. Eat in copious amounts. Emily Wilkinson is a vegan blogger and lifestyle coach living in Scotland. For more, see.......... www.veganlass.tumblr.com

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The consciously consuming vegan

Don’t you just love all these labels? Vegetarian, pescetarian, fruitarian, vegan, raw, SAD, gluten-free..... oh it drives me crazy! But in a way I love them too as they have provided me with an understanding of my pathway to conscious eating, a pathway towards health, stepping stones if you like.

an unhealthy place. I ate a mostly processed diet and really didn’t think too much about what I was putting into my mouth! Until things reached a point where I really had to make some changes. And this is when I walked the pathway towards conscious eating, leaving vegetarianism behind, becoming vegan and exploring raw.

time…. You get the picture. I also had ultrasound scans that showed that my ovaries were swamped with cysts.

The Unconscious Vegetarian I had been a vegetarian (well, a pescetarian really) since the age of 20, so considered myself pretty healthy, as I wasn’t eating meat. The truth is, though, that I was eating ANYTHING that wasn’t meat. Now listen up – I wasn’t eating everything in sight or ordering takeouts every five minutes. Far from it. Specifically, I just wasn’t making conscious food choices. Not meat? Great! I was eating it.

I needed to lose weight to break the insulin/weight gain cycle; I was told to ‘eat less pies’ (even though I wasn’t eating the pies!) Basically, the nutrition advice I got was awful. I had two options: continue with a course of drugs that were making me VERY unwell, or have a hysterectomy.

The weight slowly piled on. I was eating a ‘normal’ diet, but making poor food choices. Portion control was probably an issue and I had a rich, dairy-filled diet that included lots of boozy nights out with friends and late nights working or socializing. As a result, by my early 30s my weight was out of control.

At this point I was really lost for a solution and was told that: I would find it really difficult to lose weight, and that whatever I ate would probably be stored as fat;

There was no way that I wanted a hysterectomy, and I was feeling very ill, still taking all the drugs, so I just stopped taking them. Why swap one set of hideous symptoms for another? In fact, I wasn’t swapping them. I was just ADDING to my PCOS symptoms, as they didn’t ever go away! At this point I had no solution. And I had no idea that my life was about to turn around. I healed my body naturally – I now do not have PCOS and I avoided all medical interventions – including surgery to remove my womb and heavy drugs. I am now a ‘Raw Foods Educator’ – I have written books about raw, I teach about cleansing the body with juicing and raw foods and run retreats all about detoxing, raw foods and moving the body: Raw Juice Camp is the first and only raw vegan military bootcamp that provides a very holistic approach to getting healthy.

“Why I’m not vegetarian anymore?”

I truly believe that I eat ‘normally’, that my diet is ‘healthy’ and not a label – currently that means that my diet is high in raw foods, wholly nutritious, mostly plant based and I squeeze as many juices and smoothies into that formula as I can. I am not sure if you would truly label that as ‘Vegan’ or ‘Raw’ but those labels do help with a bit of positioning. I find it difficult to wear a label because I know from my own life experience that you can be a vibrantly healthy meat eater who is thoroughly conscious about where their foods come from and eat a diet that is healthy and vibrant, organic and locally sourced etc. It is also possible to be an incredibly unhealthy vegetarian, or vegan, and eat lots of processed microwaved meals that as long as there is no meat in them – great, it’s on the plate. I know because I was once there. I was once a vegetarian who did not eat consciously: the overall sum of my lifestyle choices left me in 100

My PCOS (Polycystic Ovarian Syndrome) was also out of control – I was still focusing so much on my career, I didn’t really focus on anything else. I had lost sight of ME. I was truly a vegetarian by this point – although I hadn’t even considered that giving up dairy should ever be something that I could or would or should consider. Living with disease - PCOS Suffering with chronic disease was hellish: when my disease, and lack of general health, was at its peak, so was my weight. I had many of the symptoms of PCOS: excess and rapid weight gain; difficulty in losing weight; fatigue; anxiety and mood swings; ease in putting on weight; hormone imbalance; insulin resistance; hair thinning; miscarriages; chronic heavy periods; flash bleeding; periods that would last for more than five weeks at a

If anyone had told me five years ago that this is what I would be doing with my life I would have cracked up laughing! Becoming a Conscious Eater and Waking up to Veganism I moved along the pathway by taking my first steps into juicing quite by accident. I was given a wonderful book – Jason Vales 7bs in 7 days – which eventually led me to attending one of Jasons retreats. I had the mindset that because of my PCOS the normal symptoms of a detox would not apply to me – as I had been very well coached into believing that it would be difficult or near impossible for me to lose any weight whatever ‘diet’ I was on.


And I believed it. It was amazing that cleansing my body for a week with juices felt truly awesome – and I lost 10lbs! For me this was an incredible moment – it really impacted me – what I had been told about my potential to lose weight wasn’t true. This was unbelievable news! More than the weight loss I had no idea how much my body was already healing and how things would unravel. Going Raw Well that was the start of my journey into raw. I juiced myself silly on and off for months and fell in love with all the flavours and of course the results. I carried my juicer everywhere. I lugged it across London in a cool bag if I was on the move. Wherever I went my juicer went. I was juice fasting aswell as juicing daily combined with eating healthily. And over time my body began to regain it’s balance. I didn’t lose weight at a shocking rate – it came away naturally and also it is worth mentioning that at this point I wasn’t ‘raw’ – just instinctively making better food choices. Fizzy drinks went out of my life aswell as most dairy products. I was becoming a consciously consuming vegan. It wasn’t enough for me however I wanted to understand what pure eating was all about. I wanted MORE knowledge and I explored my raw food curiosities. I studied human nutrition and did spells of 100% raw for Lent and for holidays. It was incredible. I then committed to doing 100% raw for a year (my Raw365 project!) which was my biggest learning curve! This was when dairy foods left my life too. My 100% raw for a year was amazing – I did it as a ‘sponsored diet’ – and in the main it was for quite selfish reasons – I needed robust diet police to keep me focused! And it worked! I raised a great deal of money for charity and I gained my ‘healthy’ back. A Consciously Consuming Vegan VERY quickly my PCOS symptoms began to slow down. I was noticing changes. Periods were becoming manageable and more regular, less painful and my cycle eventually settled. I had my full year of regular

cycles EVER at 40. E.V.E.R. I had no idea what that was all about! I had 11 periods in one year. Not bad for someone who sometimes had two or three that could last more than a month. It was unbelievable to me! My weight was balancing and I was feeling full of energy and feeling just absolutely great! These changes were not JUST as a result of ‘eating less food’ I was hyperflushing my system with high levels of nutrition: I was detoxing and allowing my body to heal. What was great was that I did NOT go on a crash diet!! It took me years to lose the weight – and I am still slowly losing more. I was just healing at my own pace. Not bad is it, considering I was told there was no cure. I might have had my womb removed at this point had I listened to that advice. I was becoming very aware about where my food was coming from. About the food industry and food production.

Now I am very aware about what I put in, and on, my body and consciously choose the best food options available to me in that moment. I also don’t beat myself up if sometimes I ‘get it wrong’. I have truly become a consciously consuming vegan, which for me also includes not judging yourself, or others. What I did I was so obsessed with how my body was healing – I wanted to share it ALL with everyone! I bought juicers for friends, I made raw cheesecakes for everyone, and took raw chocolates to business meetings. I was also bursting with all the information that I had been absorbing from my research and

my experience and sat down one night and wrote my Raw7 book, which I then piloted over several months with a group of enthusiastic volunteers. I think that was when my business Explore Raw was really born. I didn’t plan any of it. It was just in me. I am now a ‘Raw Foods Educator’, I have written five books about raw, I teach about cleansing the body with juicing and raw foods and run retreats all about detoxing, raw foods and moving the body: Raw Juice Camp If anyone had told me five years ago that this is what I would be doing with my life I would have cracked up laughing! Medical Update I have recently had ultrasound scans that show that I have NO CYSTS at all. Not even one or two (to have one or two is quite normal I am told). My ultrasound scans show that my ovaries are as ‘clean as a whistle’. My blood tests show normal, if not super fantastic, hormone and insulin levels. Medically speaking I now show NO SIGNS OF POLYCYSTIC OVARIES OR POLYCYSTIC OVARIAN SYNDROME. I have allowed my body to heal! It is important for me to share this as I am often challenged on my ‘healing myself’ strapline. Let me be clear – it was ME that made the changes to my lifestyle on a level that allowed my body to heal itself – by hyperflushing my system with quality, natural, healing raw foods, and leaving my unhealthy vegetarian lifestyle behind. How I help others My professional career has given me the experience and credentials to be able to offer all of my knowledge and support to others. I am not just a ‘former fatty’ with a story’ I am an experienced and enthusiastic raw foods educator.   I am a trusted coach to many clients who are looking to turn their health around! I am also the author of five eBooks, I teach detoxing, juicing and raw and run my own private events. This year I will be launching Explore Raw Cookery School to 101


Eat consciously. Have an open mind. Start juicing. Explore Raw.

give students practical knowledge of how to create awesome, healing raw foods that taste incredible. I also partner with military trainers and yoga gurus to run my own fitness holidays and retreats in Portugal. I still do corporate work, as a freelance coach, trainer and facilitator, and love the diversity that my portfolio brings me.

Download your FREE copy of Stephanie’s eBook One Day Raw Detox – Raw24 at www.exploreraw.com and sign up for news!

My message to you? Start your own story. Take accountability for your own health.

a copy of Stephanie’s eBook Raw Amour – Recipes for love for an amazing £2.99 (save 50%) by following the link: http://tinyurl.com/pf7vbg3

Special offer for FRESH VEGAN magazine readers

Recipes Recipes Recipes Rec Gourmet Raw Chinese Stir Fry. Ingredients – serves 2 as a main course or 6 as a side dish Ingredients for the stir fry: 2 cups enoki mushrooms 2 cups parsnip or courgette pasta (spiralised on ribbon setting) 6 sugarsnap peas ½ green bell pepper 3 mushrooms (peeled) ½ small organic savoy cabbage 2 or 3 heads of broccoli 1 tbsp. sesame seeds 1 spring onion finely chopped 1 tspn. dried chilli flakes or 1 finely chopped chilli 1/2 cup flat leafed parsley Ingredients for the marinade: 1 cup raw (organic, untoasted) sesame oil 3 tbsp. tamari or liquid aminos 2 tbsp. maple syrup or other liquid sweetener 2 chopped garlic cloves

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1 red chilli chopped (with seeds) 1 green chilli chopped (with seeds) 3 lemons – juiced 1 thumb ginger finely sliced or grated 1 chopped spring onion Topping: 1 tbsp. sesame seeds (untoasted) 1 cup walnuts – crushed into lumpy chunks – not fine 1 cup finely chopped herbs – flat leaf parsley works great 2 tbsp/ soaked goji berries (soaked in coconut water for at least 3 hours) 1 cup alfalfa sprouts Method: Prepare the marinade: Finely slice the ginger and chilies and put all ingredients into a lidded cup. Shake and keep in fridge until required. Prepare the sir-fry: finely slice all the ingredients lengthways (except the onion chop finely, the enoki mushrooms and the

ribbon noodles). If you don’t have a sprialiser then you can make noodles by using a vegetable peeler or knife and finely slicing the veggies lengthways. Take your time while chopping and place all ingredients in a large bowl. Pour the marinade over the stir-fry (you will need all of it) and leave to settle for 30 minutes to two hours. A great tip: Using a lidded bowl or a food storer – make the stir fry in the morning ready for the evening and regularly shake the mix so that the ingredients get a fine covering and a good soaking. The longer you soak the deeper and richer the flavours become and the softer the stir fry. The cabbage and crunchy vegetables soften and take on all the flavours of the marinade and take on that ‘wok fried’ texture… When ready to serve stir in or sprinkle with sesame seeds, walnuts, herbs, alfalfa sprouts and soaked goji berries.


Vanilla Rose Cheesecake. Base 2 big cups pecan nuts (activated or just raw is fine) 12 soft stoned medjool dates or dates and prunes mixed tablespoon cacao nibs 1/4 cup cacao butter/oil warmed Filling 2 cups raw cashew nuts soaked in pure water for at least two hours 3/4 cup agave, maple syrup or other liquid pure sweetener 1/2 cup freshly squeezed lemon juice 2/3 – 1 cup coconut oil (warmed) 1 vanilla pod (or teaspoon powder) 1/3 – 1 cup pure filtered water – add this slowly to get the right blend

Topping Handful of edible rose petals Teaspoon of vanilla powder Teaspoon/drizzle of raw honey/agave/ maple syrup or other sweetener How to Using a food processor on the S blade grind the nuts and add the other base ingredients. Add the oil last. Place in a spring form ,or other cheesecake, pan and leave to set in the fridge for at least thirty minutes. In a high powered blender blend the cashew nuts (do not use the soak water) and slowly add all other ingredients.

Do not use chilled water as this will make your cheesecake filling go lumpy (it will harden the coconut oil) I suggest leaving the water until last and add (room temperature water) slowly to create a moveable consistency that is not too runny. You probably won’t need to use the full cup. Once the filling is ‘lumpless’ and smooth add to the base and leave to set in the fridge for at least an hour. When ready to serve, decorate with the toppings. Lasts up to 7 days in the fridge. Not that I would know...…

Green Ju ice

This juice is so simp le and refr and it rea eshing lly is my fa vourite. P class. Not ure heavy and perfect as of a detox part . Simply juic e one yell ow melon half a cucu with mber per person. This recip e is part o f my gorg Raw Amou eous r ebook – and for a special off very er Fresh Ve gan read ers can p up for ju ick it st £2.99 (regular £5.99) w price is ith this li nk: http://ti nyurl.com /pf7vbg3

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WILDEBEEST Cornwalls FIRST all Vegan Cafe

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Fresh Vegan talks to Rose from Wildebeest and then gets to eat at Falmouths first all Vegan Cafe Josh is the Chef at Wildebeest and Jacqui asked about his background. Josh has been experimenting in the kitchen since he was a kid, helping out with family meals and picking up ideas from cooking shows. He then got summer jobs in pub kitchens from around the age of 15, and worked in a variety of establishments in Devon. Later on, he was employed in a sushi restaurant in London, so although he has had no formal training, he’s picked up a wide variety of skills and influences along the way. Becoming a vegan also encouraged him to experiment more, as the choice of non-animal products really inspires a chef to become more creative.     How did the journey towards Falmouth start?   Josh and Rose previously lived in Brighton for two years, and during that period Josh set up Yumtum Sushi, a vegan sushi stall. This was extremely well-received by vegans and non-vegans alike, and fuelled their desire to open a totally vegan café bar. After exhausting the Brighton lifestyle, however, the couple decided to move in search of a better way of life and the opportunity to start a business together.   Why Falmouth?   Rose has some family in Cornwall and went to the university in Falmouth, so has strong ties with the area. Falmouth also appealed to the couple because it’s a diverse town with a strong community, lots of students and is also a popular tourist destination. 106


There was definitely a gap in the market for a vegan establishment in the area, so Falmouth was the ideal place for Josh and Rose to open Wildebeest. What is your favourite style of food to prepare?   Although the menu features a lot of Asian and Mexican-inspired food, Josh is interested in any vegan cuisine as long as it tastes good. From the rustic simplicity of Italian and Spanish fare to the complexity of molecular gastronomy, he is always experimenting and coming up with new, exciting dishes to put on the menu at Wildebeest. Rose loves to bake and has recently been getting into raw desserts, so there are always a variety of sweet treats available.     Where do you see yourselves in 5 years?   So far Wildebeest has been successful in showing that there is a big gap in the mainstream market for modern, exciting vegan cuisine. People want fresh, healthy dishes but vegan food still has a bit of a dated reputation (stuffed peppers, lentil casseroles etc). At Wildebeest, Rose and Josh are making veganism exciting and accessible to everyone, with a small but ever-changing menu using the freshest ingredients. Eventually, if all goes well, they’d love to open another Wildebeest or two, and perhaps some other vegan businesses, including an ice cream company, another sushi company, and a festival food stall! So fingers crossed you’ll be seeing a lot more of Wildebeest in the future. www.wildebeestcafe.com www.facebook.com/wildebeestfalmouth 13 Arwenack Street, Falmouth, Cornwall TR113JD 01326 210602

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Eating Out@ Wildebeest with Jacqui Deoir

I was super excited when I found out there was going to be a completely 100% vegan restaurant opening up in Cornwall, it didn’t matter it was a 40 minute drive away as we will always travel for great food! Wildebeest had only been opened for 10 days when we arrived bright and keen into the restaurant and greeted by Rose the owner alongside her partner Josh who is the enthusiastic, inspired self taught chef. Wildebeest is bright, vibrant and very much the vision of the new wave of vegan eateries we are lacking in Cornwall. This is the future of catering in all areas I feel, relaxed and a very open, clean fresh approach that mirrors the keen eye for detail in the food. Josh is self taught and started his culinary journey in Brighton with YumTum Sushi at various locations in Brighton. Cornwall was calling Rose and Josh as the more laid back, slower life appealed to them in contrast to the busy hectic and lack of space Brighton. We are so glad they decided to come to Cornwall and I feel they will be the catalyst for change for many of the vegan eateries in the area. There are blackboards with the drinks, daily food changes and a large blackboard for people to write their comments on. I started with an organic cocktail which is something I only have at Christmas and had 2 of my favourite, Cosmopolitan to start please! So much choice to have and I was excited as I knew we could have anything on such a refreshing menu, we chose our starters, I had the hoisin seitan and cucumber rolls with radish and sesame seeds and a swipe of hoisin sauce, (Josh made the seitan himself and indeed everything you see on the menu is homemade by Josh).

Cosmopolitan to start please! 108

Ron had the muhammara, carrot hummus and beetroot pesto served with homemade bread, another great dish, light and a tease of what was to come.


Muhammara, carrot hummus and beetroot pesto served with homemade bread,

Hoisin seitan and cucumber rolls with radish and sesame seeds and a swipe of hoisin sauce.

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Beetroot gnocchi with seasonal purple sprouting broccoli

“we both wanted the Laksa as I love my noodles� 110


Raw blueberry cheesecake with coconut cream I had to go look up muhammara as it’s one I did not know, it is a roasted pepper dip originating from Syria and found in Levantine and Turkish cuisine, it was delicious and I could have eaten both starters.

Anyone eating at Wildebeest, whether you are vegan, vegetarian, flexitarian or indeed a meat eater, could eat breakfast lunch or dinner here happily.

To follow we both wanted the Laksa as I love my noodles but we each wanted to try something different from the menu.

We have eaten here for breakfast lunch and dinner and the only menu that is different is the breakfast one as the lunch and dinner carries over and changes are made when they sell out of any given dish.

The beetroot gnocchi with seasonal purple sprouting broccoli was my second choice, (root vegetable gnocchi consistency is not easy to get right), I enjoyed it but felt it was not his best dish and the portion was a little too big for me.

They offer takeaway and everything is made by Josh, from the bread to the granola at breakfast, the seitan, to the beans Ron had for his breakfast (no tinned baked beans here) and the handmade tortilla both blue and regular.

We were both really impressed and having been in catering myself for over 2 decades and coming from a foodie family I really feel that Josh is a Chef to watch out for in the future.

Wildebeest is definitely worth a trip and a extremely reasonably priced food experience especially given its central location in Falmouth.

Next the Dessert; although we were full we still wanted to try a dessert as they all sounded so light and a lovely finish to the meal. I ordered the raw blueberry cheesecake with coconut cream and it was delicious! In the meantime I ordered an espresso martini as I love them, but I should have asked for it to be decaff as caffeine just spins me out! ah well too much excitement.

A big thank you to Rose and Josh.

www.wildebeestcafe.com www.facebook.com/wildebeestfalmouth 13 Arwenack Street, Falmouth, Cornwall TR113JD 01326 210602

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Polenta

with leeks, pesto, aubergine and tomato Serves 4 You will need One aubergine 15 sundried tomatoes Large bunch of basil One leek ½ a lemon, juiced Six whole peeled cloves of garlic 150g cashew nuts 150ml extra virgin olive oil Six good-sized tomatoes Two white onions 50g sunflower spread Around 150g polenta One litre of vegetable stock One banana shallot 2tbsp red wine vinegar Olive oil for frying etc Salt and pepper

To make the polenta

Bring vegetable stock to the boil, add half of the garlic cloves, simmer for 10 minutes then blend with hand blender. In a slow trickle, add the polenta to the stock whilst whisking well until mixture has thickened.  Stir continuously with a wooden spoon on a medium heat, ensuring it does not stick to bottom, until polenta pulls away from edges of the pan (if using instant polenta, this should take approximately 10 minutes, if traditional this should take approximately 45 minutes).

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Pour out mixture into a suitable, squareedged container, smooth out flat and knock out air bubbles as quickly as possible, allow to cool completely. Then turn out the cooled polenta block onto chopping board and cut into large cubes. To make the tomato sauce Plunge tomatoes into boiling water for 30 seconds, remove the tomato skins and seeds, then puree remaining tomato flesh, add this to a hot pan and reduce until thick and sweet, pass through a sieve into food processor. Slice onions, fry in a little olive oil on low heat until soft and transparent. Add fried onions to tomato puree, and blend until smooth, add the sunflower spread and blend again. Season to taste. Soak sundried tomatoes in hot water for 20 minutes, then squeeze out liquid into bowl and put liquid to one side.

mix to one side until ready to serve. Slice leek into rounds and fry on both sides in a little olive oil until just turning brown, taking care to keep them in one piece. Place cooked leeks into an ovenproof dish with liquid from sundried tomatoes, place in preheated oven and cook for around 20 minutes at 170 degrees celsius. Make pesto by blending the cashew nuts, lemon juice, the remaining bunch of basil and half of the garlic cloves in food processor. Once smooth, add the extra virgin olive oil and seasoning to taste, then pulse again. Make the pickled shallots by finely dicing the banana shallot, then place it in a small bowl and mix with a good pinch of salt. Rub salt into diced shallot with your fingers, then add red wine vinegar and stir.

Slice aubergine into ½ inch thick slices, brush with olive oil and chargrill on griddle. Flip over, pressing out the moisture, then once chargrilled on both sides remove from heat, cool and cut into rough chunks.

Coat polenta cubes in a little more polenta on all sides, then shallow fry in olive oil on a medium heat until all sides are golden and crispy. Heat tomato sauce in small saucepan until ready to serve.

Roughly chop sundried tomatoes and mix with aubergine chunks, then add small handful of torn basil leaves. Place

Assemble all components on plate, garnishing with pickled shallots. Drizzle with extra virgin olive oil and serve.  


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Fresh Vegan Magazine Issue 3  

Author, Health educator and Macrobiotic counsellor and cookery teacher Marlene Watson Tara. Jasmine of self sufficient cafe shares her gard...

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