The Clean Issue Issue 10 - Fresh Publications
After 6 years We are leaving Cornwall to move to the North East of the uk, and so we Will be featuring a little reminder of some of the people and places from Cornwall who appeared in past issues. We are very excited to be going to live on the beautiful east coast and have access to Northumberland, the Lakes and the Scottish Borders. So watch out for future issues featuring some of the exciting people and places we will be visiting.
inside the clean issue Issue 10
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The Living Food Kitchen Daily Greens Clean Cakes Superfoods 24/7 Leaving Cornwall The North East Covers
Front Cover image with kind permission of Shuana R Martin
Please note: Copying or reproducing this publication or its contents, both text or images, in any form requires the written permission of the editor of Fresh Publications - Fresh Vegan - Fresh View. ÂŠ Fresh Vegan - Fresh View - Fresh Publications 2010 www.freshpublications.co firstname.lastname@example.org
Inside Cover image South Shields Pier Page 3
The living food kitchen review L pea hummus, I’d recommend buying 2 of I also loved the raw cacao and vanilla each of these as they will go fast! They did granola, made with buckwheat which is in our house. crunchy and gooey giving texture to your breakfast or indeed with some vegan ice The pots of desserts were a bit too sweet cream in the summer would be lovely. I for me personally but I know they would do make this myself but we are moving be a great hit with many people. soon and I will buy this for the road, so I I don’t, I write about it all but I don’t have can have a healthy meal whilst travelling as my dehydrator will be packed by then, the Excalibur dehydrator, the vitamix so from this point also a great buy for or an expensive food processor, so I do travelling and going on journeys. understand the convenience of buying this on-line as so many companies that do the really good raw food home delivery The prices are reasonable too and affordable to try a few at a time, yes it is are really only available to the London cheaper to make but if like me you are area. busy working all the time, this is a great way to grap things for being out and Most packaged foods are high in gluten, about and a quick meal with salad or as a sugar, salt and dairy, so I say support local dressing and the desserts mean no need UK raw businesses so that people may to spend hours in the kitchen! include these foods into there daily diet. oved this companies food, sent me a very generous package and I loved it all. I know, I know the plastic, the packaging but on the flip side, how many of us wannabe health foodies have all the kit for making all these foods???
All the food is delicious, plant-based and is 100% natural and, where possible, organic and we’re committed to producing foods that are free of lactose, gluten and soya. I love the pesto and both the hummus and beetroot hummus was so lovely as was the
how many of us wannabe health foodies have all the kit for making these foods?
There is nothing other than the ingredients on the labels, nothing added and really delicious*! Definitely worth having in your fridge and last up to 7 days once opened, if they last that long.
RAW HEMP SEED PESTO
RAW BEETROOT HUMMUS
Dairy-free pesto made with extra virgin olive oil and hulled hemp seeds. Perfect with pasta or salad
Fresh sprouted chickpea hummus, with a distinctive Indian flavour from turmeric and coriander
Fragrant and uplifting hummus made with fresh beetroot and sprouted chickpeas
RAW PEA & MINT HUMMUS
RAW CACAO & VANILLA GRANOLA
RAW BLUEBERRY & BANANA GRANOLA
Naturally sweet, raw sprouted buckwheat granola with raw cacao, powdered vanilla and nutritious seeds
Raw sprouted buckwheat granola mixed with sliced banana, blueberries, and nutritious seeds
Fresh, zesty hummus made with fresh peas, sprouted chickpeas, lemon garlic and mint Pagejuice, 6
Phone(+44) 020 8453 9466 http://www.thelivingfoodkitchen.com/
Everyone who has been following our magazines knows what
a big advocate of juicing I have been over the years and I still juice to this day. My own personal experience and feeling of juicing is very different to what I read and hear from so many others and it is a very personal journey. For one when you eat the standard western diet of processed foods, ( and by this I mean processed sugars, cows dairy, meat, wheat, processed salts, trans fats etc) lots of dairy, meat and gluten you will experience juicing differently. I learnt this as I used to comfort and emotionally eat the standard diet filled with processed sugars, meat, chicken, dairy and although I hadnâ€™t drunk milk for 2 decades, I was ingesting in sauces, cakes and desserts.
So when I did start to juice cleanse, my cleansing and Detox was way more intense with headaches, colds etc. Whereas now after some 8 years and changing to being high vegan with occasional eggs my cleansing process has transitioned as I have, this has changed my food intake and emotions that went along with the comfort eating. Juicing is powerful, it changes your eating habits and emotional attachments to them. Page 8
Your body works hard to rid what is really not required in the body and the symptoms are far less when eating and drinking a more alkalasing diet and juicing daily and eating raw foods definitely helps contribute a lot to balancing your body and emotions. What magazines and groups tell you, the juicing kings and queens we have all become familiar with keep doing these cleanses, why? Simple they still eat dairy, still eat meat, chicken and poultry and it causes inflammation that juicing and eating more raw does eliminate. For this reason I said yes to reviewing this book as it had a different approach in that you don’t just juice all day for the 4 day cleanse but instead have juices for breakfast, lunch and then have raw food for your evening meal. I found every time on a juice cleanse I would start to have indigestion after day 5 and this resulted in my 28 day juice cleansing stopping short of 6 days as my body said no and at that point I knew for me I had gone as far as I could with juicing. Personally I now don’t believe in long a cleansing programme unless you are seriously ill and are coming off of prescription drugs. The writer and nutritionist/dietician had both experienced illnesses who wrote and contributed to this book, so from a different angle and more about health and prevention than changing everyone in big juicing
cleanses. This remember is my opinion and what I have learn’t in my 7 years working on myself as I suffered with depression and the juicing helped and I still have my green juice every other day now as well as other foods I enjoy for breakfast equally cleansing and alkalizing. What I like about this book is it’s doable for anyone, 4 days and not to many expensive fruits and vegetables that can at times be associated with cleanses and no not everyone can afford to do these as I have helped many people on juice cleanses with low income. Lauren Minchen a registered dietician/nutritionist in New York who had been diagnosed with MS and her journey to wellness is the first person who to be introduced to juicing in the first part of this book. She talks about the keys to successful cleanses and found myself resonating a lot with what she said on my own journey. Shuana R Martin the creator of Daily Green Beverages available on-line and all the recipes in this book was diagnosed with cancer in 2004. The book covers 4 day cleanses for each of the seasons from the new year, Spring, summer and Fall/Autumn. Then you have recipes and help with maintaining post-cleanse. I liked the book and I will be following the 4 day autumn cleanse as I do feel the shifts in
the season and this is doable over a weekend or during the week and plenty of recipes at the back of the book to add into your life, as well as smoothie recipes and lots of information on before you cleanse , why and tips........ Jacqui
Introduction the Book
In the spring of 2007, I experienced sudden weakness and some numbing on my left side: leg, arm, and midsection. At first, I thought I had experienced a stroke, but after two MRIs and other tests it was determined that I had sclerotic scar tissue on my brain—a sign of multiple sclerosis (MS). When the official diagnosis came in, I was both scared and shocked. MS did not run in my family, and I had experienced no health problems before this. What was I supposed to do? How could I slow the progression? I was only in my early twenties,and as a registered dietician and nutritionist, I was familiar with the painful progression of MS in patients who had been diagnosed with the disease.
greens and other non starchy vegetables. I completed a juice cleanse very similar to the Daily Greens 4-Day Cleanse and began replacing toxic food like products and processed foods with raw fruits and veggies and other whole foods. Within a few months’ time, my symptoms began to improve. Hip and back pain and tightness went away, as did the exhaustion and migraines. I felt stronger and more alert, I was able to complete my workouts successfully, and I was able to maintain balance and increase strength on my left side. I was amazed at the results. Since then, raw produce, green juices, and green tea (another great brain booster and source of antioxidants) have become part of my daily routine. Even when I’m traveling, I try to get in as much as I can. Oh, the power of raw food!
The Daily Greens 4-Day Cleanse is a gentle, nourishing way to rid your body of unwanted toxins, and it may help reduce your risk of chronic diseases. I not only claim this with my background in clinical nutrition, but also out of my personal experience. There It has been almost eight years are many ways to cleanse since the diagnosis, and I your body and get rid of the am proud to say that I am toxin buildup there, but not all practically symptom-free. I cleanses are created equal. attribute it to the power of Some are more effective raw foods and daily green and efficient than others, juices in my life! After the scar and the Daily Greens 4-Day tissue was discovered on my Cleanse belongs in the former brain, I turned to nutrition for category. help. I began incorporating This is one of my favorite salads more raw produce into my as the summer fades into diet, focusing mostly on leafy cooler weather. I have been Page 9
Fall Fennel Salad making this salad for years for my friends and family, and I seem to make it a bit differently each time depending on what herbs and nuts I have on hand. The taste can change dramatically if you alter the combinations, so feel free to experiment and find the blend of herbs and nuts that best suits your taste.
2 tsp almond oil Sea salt and pepper, to taste ½ avocado or 1 small avocado, thinly sliced
Combine the mixed greens, fennel, tomatoes, tarragon, and basil in a large bowl. Toss gently. Add the pine nuts, lemon juice, and almond oil, and toss to combine. INGREDIENTS Bowl of mixed baby greens (such as baby red and green Season with salt and pepper to taste. Layer the sliced avocado over the top of the salad, and romaine [cos]) enjoy! ½ fennel bulb, finely sliced ½ cup (75g) cherry tomatoes, halved Handful of tarragon (2 to 3 stems), finely chopped TIME SAVER Handful of basil (6 to 7 leaves), finely chopped If you’re trying to save time, most grocery stores now carry ¼ cup (35g) pine nuts containers of prewashed mixed baby greens. My favorite brand is Organic Girls. When I step into fall, I get the urge to make soup. However, 2 tsp lemon juice (juice of ó lemon) Page 10
Raw Carrot Soup
Raw Carrot Soup most soups cook down vegetables to the point where there are not many nutrients left. I learned about raw soups many years ago and became hooked. The basic concept of a raw soup is to use your high-speed blender, or preferably a Vitamix, to pulverize your veggies until they reach a smooth soup-like texture. If you really feel like you need a little warmth, you can heat the soup a bit on the stove without cooking away all the nutrients. The raw food temperature limit is 115°F (50°C). When your food spends any time above this temperature, it will start to lose nutrients at a rapid rate.
2 medium carrots, roughly chopped ½ red bell pepper (red capsicum), seeded and roughly chopped ¼-inch (0.6 cm) piece ginger root Handful of parsley leaves (from 5 to 6 stems) 1 avocado
½ to 1 cup (120 to 235ml) water Sea salt and pepper, to taste Extra-virgin olive oil, for drizzling Wash the carrots, bell pepper, ginger, and parsley. Place the carrots, bell pepper, ginger, half of parsley, and avocado meat in a high-speed blender or Vitamix. Blend on High until smooth, adding water as needed until it reaches desired consistency.Season with salt and pepper to taste. If you would like a warm soup while keeping it raw, pour it into a saucepan on the stove and heat over the lowest possible temperature. Stir constantly until the soup is warm to the touch, and remove immediately. Ladle into a bowl, drizzle with olive oil, and garnish with remaining parsley leaves.
Breakfast and Lunch
1 glass of lemon water (12 ounces/355ml) Like yesterday, when you rise, have a glass of water, preferably heated, with a squeeze of lemon in it. If your bowels did not move yesterday, hopefully this will get things moving. 1 cup of green tea (8 ounces/235ml) Your need for caffeine should be a bit less today, as you start to gain energy from your green juice. 1 glass of Fall Morning Green Juice (16 ounces/475ml) recipe on page 123. Today should be an easier experience with the juicer—hopefully you’re getting the hang of it. To help develop your “green palate,” I find it best to stick with the same simple green juice each morning.
Fall Morning Green Juice Finally, my favorite part of the morning: preparing my Morning Green Juice. As you can probably tell by now, I have a serious love affair with my Morning Green Juice. Now it is time to start your own love affair! If you prefer to try your own recipe, keep it simple and follow my “Simple Green Juice Formula” (see page 21). INGREDIENTS 5 to 6 celery stalks, bottoms removed 4 to 5 kale leaves 1 apple Handful of parsley leaves (from 3 to 4 stems) Wash the celery, kale, apple, and parsley.Cut and core the apple, and cut into pieces that will fi t through your juicer. Run all ingredients through your juicer, scrape off foam (if desired), and enjoy!
Orange Carrot Juice with Greens While I usually stick to juice recipes that are green in color, drinking your carrots is highly beneficial. Optional lunch addition: 1 orange, quartered. Your need for additional fruit should lessen each day, but eat this fruit if your blood sugar is low. INGREDI ENTS 2 medium carrots, tops and bottoms removed 1 cucumber Small handful of spinach (ó bunch) 1⁄8 pineapple or . cup (125g) pineapple chunks ½ orange, peeled ¼ lemon, peeled, remainder reserved for morning lemon water Dash of turmeric powder (ó tsp or less) Wash the carrots, cucumber, and spinach. Top and tail the pineapple, peel it, and cut into pieces that will fit through your juicer. Run all ingredients except turmeric through your juicer and scrape off foam (if desired). Add turmeric, stir, and enjoy! Page 12
Asian Spring Soba Noodles
Soba noodles are my go-to noodle because they are made from buck wheat and are therefore glutenfree. I love to combine them with any vegetables, but I am especially inspired to do so with fresh spring vegetables and herbs for a fun Asian-inspired noodle bowl.
INGREDIENTS 1 package of soba noodles Sea salt, for boiling water 1 cucumber, peeled and thinly sliced or shredded 1 small carrot, thinly sliced or shredded 1 green (spring) onion, thinly sliced Â˝-inch (1.25 cm) piece ginger root, minced 2 tbsp sesame oil 1 tbsp rice wine vinegar
1 tbsp maple syrup 2 tbsp raw soy sauce (nama shoyu) 1 tbsp black sesame seeds Sprinkle of red pepper flakes (dried chili flakes), to taste (optional) Handful of mung bean sprouts Handful of basil (6 to 7 leaves), chopped Handful of cilantro (coriander) leaves (from 5 to 6 stems), chopped Handful of mint (6 to 7 leaves), chopped
METHOD Boil the soba noodles according to the package directions, adding a bit of salt to really bring out the flavors. Drain and place in a large bowl. Add the cucumber, carrot, and green onion
to the soba noodles and toss to combine. To make an Asian vinaigrette, whisk together the ginger root, sesame oil, rice wine vinegar, maple syrup, soy sauce, sesame seeds, and red pepper flakes in a separate bowl. Pour the dressing over the noodles and vegetables and toss until everything is coated. Add the mung bean sprouts and herbs to the noodle bowl and serve warm or chilled. AUTHOR: SHAUNA R. MARTIN (@ SHAUNARMARTIN) FOREWORD BY: MAYIM BIALIK (@MISSMAYIM)
Gluten free, dairy free, refined sugar free cookbook for the ultimate clean eaters. So excited to be asked to review this book in our magazine as I have been following Henrietta Inman on twitter for some time and not having access to her cakes this was just perfect. I was also excited as so many great raw cakes and those recipes are not easy to come buy and within the UK especially. The book is a revelation with all the ingredients for great desserts and savoury dishes to satisfy our sweetness in life, because lets face it we can all do with a bit of that! I could tell as I flicked the pages that this book and the recipes would work! So many healthier books look good but rarely deliver in flavour and recipes that actually turn out! Henrietta delivers both and with my trained eye I could tell reading this book it is indeed a keeper and one that every conscious, healthy but indulgent eater should have. Various books over the years have managed the odd recipe for gluten free baking, refined sugar free but never all in one very well laid out and presented book. I had to really think about what to have in this feature as there are so many great recipes and wanted to show the various levels of creative baking and or raw for both beginners and the advanced cake maker. One of the things I love about this book there are recipes for everyone no matter what your level of expertise, so lots to get your teeth into!
Clean Cakes by Henrietta Inman is published by Jacqui Small (ÂŁ20 Hardback)
www.henscleancakes.com Instagram and Twitter @HensCleanCakes.
Most of our readers are foodies and know that eating the standard western diet means it will mean buying ingredients from a local health store or on-line. That being said you can find many of the ingredients in health food shops even the most basic and in supermarkets. I personally shop between the both for the best in price and ethical products but the choice is yours. When you eat consciously, you will be using ingredients you may not have used before, give it a go as the results are worth it and the cakes in here will last stored in fridges and containers for a time.
Chocolate, banana and passion-fruit pie with sticky toffee sauce
The combination of chocolate with banana will never go out of fashion. This pie’s bitter sweetness is perfectly balanced with the sea salt in the toffee sauce and the sharp passionfruit. With the cacao, nuts, banana, dates and the rest of the nourishing ingredients, this is one seriously tasty energy boosting pie. Serves 10–12
Chocolate ‘biscuit’ base
Coconut oil, for greasing 120 g (4¼ oz/¾ cup) pitted Medjool dates 25 g (¾ oz/3 tbsp) cashew nuts, preferably activated dried (page 25) 1½ tsp vanilla extract 1¼ tbsp cacao powder ¼ tsp Himalayan pink salt 120 g (4¼ oz/scant ½ cup) almond butter (page 26) or other nut butter 125 g (4½ oz/¾ cup) buckwheat groats, preferably activated dried (see page 25) 20 g (¾ oz) homemade chocolate (see page 156), or dark (bittersweet) chocolate 85% cocoa solids 20 g (¾ oz/2 tbsp) cacao nibs
Banana and passionfruit filling
70 g (2½ oz/½ cup) cashew nuts 60 g (2 oz/generous 1/3 cup) pitted Medjool dates ½ tsp Himalayan pink salt 430 g (15¼ oz) very ripe banana flesh(3–4 bananas) ½ tsp ground cinnamon ½ vanilla pod (bean), split lengthways and seeds scraped out 70 g (2½ oz/ 1/3 cup) coconut oil, melted About 8 small passionfruit 25 ml (¾ fl oz/5 tsp) lime juice
Sticky toffee sauce
150 g (5¼ oz/1 cup) pitted Medjool dates 200 ml (7 fl oz/¾ cup) warm water 1 tsp coarse sea salt ½ vanilla pod (bean), split lengthways and seeds scraped out 75 ml (2½ fl oz/1/3 cup) coconut milk
1 large banana, about 180 g (6¼ oz) 40–50 g (1½–1¾ oz) homemade chocolate (see page 156) or dark (bittersweet) chocolate shards 85% cocoa solids 20 g (¾ oz/2 tbsp) buckwheat groats,activated dried (see page 25) 20 g (¾ oz/2 tbsp) cacao nibs Page 15 2 passionfruit
Soak the cashew nuts for the banana and passionfruit filling for 3–4 hours in 200 ml (7 fl oz/¾ cup plus 1 tbsp) of filtered water with a scant ½ tsp of Himalayan pink salt, then drain and rinse. Grease the bottom and sides of a loose-bottomed 22 cm (8¾ inch) fluted tart tin, about 3.5 cm (11/3 inch) deep, with coconut oil. In a food processor, blitz the dates and cashew nuts for the base until small pieces and just coming together in a ball. Add the vanilla, cacao powder, salt and almond butter and process once more for about a minute. Finally add the buckwheat groats and blitz a few times until the groats start to break up and if you squeeze pieces of the mix it will stick together. Put into the prepared tart tin and press down and around the fluted edge until even. Leave to chill in the freezer. Melt the chocolate slowly using a bain-marie (see page 156). Using a pastry brush, spread the bottom of the chocolate ‘biscuit’ base with the melted chocolate and then sprinkle over the cacao nibs. Freeze again. For the filling, place the soaked cashew nuts in a blender with the dates, salt, banana, cinnamon and vanilla seeds, and blend until smooth. Scrape down the mix and blend once more. Pour in the coconut oil and blend again until totally smooth. Take out two-thirds (400 g/14 oz) of the mix and pour onto the ‘biscuit’ base. Spread it out until smooth, tap the surface to remove any air bubbles and return to the freezer. Cut the passionfruits in half, remove all the pips and pulp and press through a fine sieve to get 80 ml (2¾ fl oz/⅓ cup) juice. Add the lime juice and then pour all the juice into the remaining banana mix in the blender, blending until everything is well combined. Pour the passionfruit layer on top of the banana layer and freeze once more for 3 hours or overnight. For the sauce, soak the dates in the warm water for 10 minutes. Blend the dates and liquid with the salt, vanilla and coconut milk until smooth. Refrigerate until needed and mix well before use. Defrost the pie in a cool place for 3 hours or in the refrigerator for 12 hours before serving. When defrosted but still cool, remove from the tin and transfer to a serving plate. Before serving decorate with slices of banana and chocolate shards, slightly pushing them into the filling, finishing off by sprinkling on buckwheat groats, cacao nibs and passionfruit seeds. Or serve it as it is, pouring over some of the sauce with each portion. The pie and the sauce will last well in the fridge for about five days.
Roasted root vegetable tarts with spiced sesame crust
Roasted root vegetable tarts with spiced sesame crust
25 g (¾ oz/2 tbsp) coconut oil 40 g (1½ oz/generous third cup) gram flour 1 tsp Dijon mustard 450 ml (15 fl oz/scant 2 cups) cashew milk (see page 28) 3 tsp nutritional yeast flakes Coarse sea salt and black pepper to taste
These sublime savoury tarts pack a super flavour punch. A spicy base made with sesame seeds and toasted pecans is covered in a light and creamy cashew béchamel, all topped off with an abundant mix of sweet and earthy carrots and beetroot. They are grain- Preheat the oven to 175°C/345°F/Gas free, vegan and perfect for a comforting Mark 3½. Grease six round 10 x 2 cm deep (4 x ¾ inch) tartlet tins. but light lunch or supper. Makes 6 tarts Peel and cut the tops off the carrots. Cut them lengthways into about 3 cm (1¼ Roasted root vegetables inch) long pieces, then quarter into small 4 large carrots, about 600 g (1 lb 5 oz) crudité-sized strips. Scrub the beetroot, 4 beetroot, about 550 g (1 lb 3 oz) quarter them and slice the same thickness 2 onions as the carrots. Peel, quarter and slice the 2 large cloves garlic, finely chopped or onions. crushed 3 tbsp EVCP rapeseed oil or coconut oil, On a large baking tray, mix up the melted, plus extra for greasing vegetables with the garlic, oil and a Coarse sea salt generous amount of salt and black Black pepper, optional pepper, if using. Roast for about 1 hour, Generous bunch of fresh herbs such as checking halfway through. They are coriander (cilantro) and parsley, finely ready when a skewer inserts easily into chopped the centre of the vegetables. Remove from the oven, adjust the seasoning while still warm, and set aside. Spiced sesame and
170 g (6 oz/1½ cups) ground pecan nuts 105 g (3¾ oz/scant 1 cup) ground almonds (almond meal) ½ tsp each ground coriander, cumin, turmeric, ginger and cardamom 1½ tsp coarse sea salt 65 ml (2¼ fl oz/¼ cup)EVCP rapeseed oil 2 tbsp filtered water 85 g (3 oz/ third cup) black and white sesame seeds
pressing it into the edges and making sure it is even. Put the tins on a baking tray and bake in the same oven as the vegetables for about 15–20 minutes or until dark golden brown. Leave to cool. To make the béchamel, melt the coconut oil in a small saucepan. Add the gram flour and whisk in vigorously. Add the mustard and then gradually start to add the cashew milk, stirring constantly with a whisk. The sauce should start to thicken and look smooth. Add the yeast flakes and salt and pepper to taste. Stir again and taste and season more if necessary. You can make this in advance for use later, but note that when it cools it will thicken slightly, so before filling yourtarts with it, return to the heat and add some extra milk to loosen. Finish off the vegetables by adding the freshly chopped herbs and a drizzle of extra virgin olive oil, if necessary. Mix the béchamel with a whisk until really smooth, use it to fill the tarts and then top with all of the vegetables, pushing them into the béchamel slightly. Serve with salad or steamed green vegetables.
These tarts are great served warm or cold and keep well for three days in the Meanwhile, to make the base, combine fridge. the ground pecans, almonds, spices, salt, oil and water in a food processor. NOTE Add the sesame seeds and blitz until the To make one large tart, line a 27–28 cm mix looks like breadcrumbs and sticks (10½–11 inch) tart tin with the above together when you pick up a piece of it quantity of pastry and increase the baking time to 15–20 minutes or until dark in your hand. golden brown, then fill as above. Divide the pastry mix between the greased tins, you will get about 70 g (2½ oz) per tart, and press it down with your fingertips and a step palette knife (frosting spatula) to make the crust,
Blueberry lemon mousse cake with scented geranium flowers
Blueberry lemon mousse cake with scented geranium flowers.
out 70 g (2½ oz/¾ cup plus 2 tbsp) desiccated coconut 35 g (1¼ oz/¼ cup) hemp seeds 30 g (1 oz/generous 2 tbsp) coconut oil
Whipped coconut cream lifts up this dessert to amazingly light and gorgeously smooth dimensions. It is rich and fresh at the same time, rounded out with the otherworldly scents of the fresh scented geranium flowers. Serves 10–12
1 x 400 ml (14 fl oz) can coconut milk 150 g (5¼ oz/1⅛ cup) cashew nuts 325 g (11½ oz/scant 2¼ cups) blueberries Finely grated zest of 2 lemons 100 ml (3½ fl oz/third cup plus 1 tbsp) lemon juice 110 g (4 oz/third cup) raw clear honey ¼ tsp Himalayan pink salt 75 g (2¾ oz/third cup) coconut oil
90 g (3 oz/scant two thirds cup) pitted Medjool dates ¼ tsp Himalayan pink salt 1 vanilla pod (bean), split lengthways and seeds scraped
In a blender, process 150 g (5¼ oz/1 cup) of the blueberries, the lemon zest and juice, honey and salt to form a purple juice. Drain and rinse the cashew nuts thoroughly, then add them to the blueberry juice and process until smooth.
Open the can of coconut milk and remove the cream on the top, which will have set overnight. You need 240 g (8½ oz/1 cup), so use some of the thinner milk from the The night before making this, place bottom of the can if necessary. the can of coconut milk in the Whip up the coconut cream in fridge. Line the base and sides of a a freestanding mixer or using an 23 cm (9 inch) springform or looseelectric whisk, until smooth and bottomed cake tin with baking thick. parchment. 150 g (5¼ oz/1 cup) blueberries Scented geranium flowers or other edible flowers
Melt the coconut oil and blend it Soak the cashew nuts in 300 ml (10½ into the blueberry juice and then fl oz/1¼ cups) of filtered water with add everything in the blender ½ tsp of Himalayan pink salt for 3–4 to the whipped coconut cream. hours. Lightly whisk everything once more until just combined. If you overmix, To make the base, in a food the cake won’t be as light as it processor chop up the dates with should be. Fold in the remaining the salt and vanilla seeds to form 175 g (6 oz/scant 1¼ cups) of a ball-like paste. Add the coconut blueberries then pour the mix over and hemp seeds and blitz to the prepared base. Refrigerate for combine. Melt the coconut oil, about 2 hours until firm. add to the mix and process until everything is combined. Turn out When set, demould. Decorate with into the prepared tin and press blueberries and scented geranium down to form an even base. flowers. Serve immediately. Keeps Refrigerate. well in the fridge for up to five days.
Tutti frutti buckwheat florentines
Tutti frutti buckwheat florentines Extremely quick to rustle up, these are yummy, chewy, crunchy, nutty, fruity sensations! Play around with the fruits and nuts. I love the tart sweet cranberries, blueberries and apricots with almonds, but currants, chopped figs, hazelnuts and pistachio nuts all work well. Makes about 20 florentines 100 g (3½ oz/two thirds cup) almonds, preferably activated dried (see page 25), roughly chopped 100 g (3½ oz/two thirds cup) buckwheat groats, preferably activated dried (see page 25) 40 g (1½ oz/¼ cup) dried unsulphured apricots, chopped into small pieces 40 g (1½ oz/¼ cup) dried unsweetened blueberries 40 g (1½ oz/third cup) dried cranberries 30 g (1 oz/generous 2 tbsp) coconut oil 50 g (1¾ oz/third cup plus 1 tbsp) coconut sugar 20 g (¾ oz/1third tbsp) coconut nectar 20 g (¾ oz/scant 3 tbsp) buckwheat flour 150 ml (5 fl oz/scant two third cup) coconut milk 200 g (7 oz) homemade chocolate (see page 156) or dark (bittersweet) chocolate 85% cocoa solids Preheat the oven to 170°C/325°F/Gas Mark 3 and line one large baking tray with a silicone mat or baking parchment. Mix together the chopped almonds and buckwheat groats with the apricots, blueberries and cranberries, pulling apart any large clumps of dried fruit with your fingertips. In a small–medium saucepan, melt the oil with the coconut sugar and nectar, being careful not to let it catch. Add the flour, whisking for almost a minute to make a thick paste, then immediately add the coconut milk, whisking continuously until smooth and thick, no longer than one more minute. Remove the saucepan from the heat and stir in the nut and fruit mix. Spoon out heaped teaspoons of the mix onto the prepared tray, leaving about 1 cm (third inch) between each mound. Flatten each mound slightly with the back of a spoon. Bake for 10 minutes, rotate the tray and bake for about another 5 minutes. The tops of the biscuits (cookies) should be golden brown. Remove from the oven and leave to cool completely on the tray. Melt the chocolate slowly in a bain-marie (see page 156), heating to 28–30°C (82–86°F) for dipping. When the florentines are cold, dip the base of each one in the chocolate, dropping it in and then scooping it out with a fork. Shake off any excess chocolate, wipe the bottom of the biscuit (cookie) on the side of the bowl, and put the biscuits (cookies), with the chocolate facing upwards, onto a piece of baking parchment. If you want, mark the chocolate bottom using a fork, using a zig-zag movement to go across the chocolate before it sets. Leave in a cool place or refrigerate for a few minutes to set. Serve immediately. Keep in a sealed container for up to five days.
So we are all 2 months into our resolutions of a better, healthier self in 2016. Keeping our inspiration up for healthy foods is half the battle and we can all do with a little help to keep us on track and inspired, Superfoods 24/7 certainly fills that gap. Superfoods the first time most of us heard this was Gillian Mckieth channel 4 “You are what you eat” for me her books are still credible and part of the mass movement we have been seeing in recent years with the introduction of chlorella, spirulina, goji berries and seaweeds! BUT you know what super foods are not just contained to foods from far away places where our demand will inevitably be our demise*! Nope they are foods we eat everyday or at least should be eating every day. A straight forward book with simple recipes for all the family, so you can get your children to eat this too, we all wish to eat better, be fitter, healthier but time to fit this in can mean giving in to bad habits. 24/7 recipes are quick and easy to prepare and should be a staple in the kitchen of any healthy conscious eater. What are Super foods? For author Jessica Nadel, they are whole, plant-based and nutrientdense foods – all things that support a healthy lifestyle, such as avocado, pomegranate, kale, turmeric, lentils, chia, sweet potato, and all the fresh colourful food that we should aim to eat every day. The thoughtfully written recipes include nutrition information, prep and cook times, number Page 23
of servings and a clear label for dishes that are glutenfree or have a gluten-free option. Most recipes use weight measurements, ideal for producing accurate results. Overall this well-written and informative cookbook is an excellent guide to healthy living with delicious and nutritious recipes! The recipes are straightforward and approachable and have a great appeal to everyone around the table: kids, adults, vegans and omnivores alike. The book has gorgeous photos of each recipe as well as nutritional info, super food fact files, and even some daily meal plans with ideas on how to put it all together. You’ll find over 100 quick and easy recipes for turning Super foods into amazing (and often unexpected) dishes. From on-the-go breakfasts to small bites to effortless dinners, Superfoods 24/7 makes it easier than ever to eat the most nutritious foods at every meal, for a delicious, healthy kick all through the day. Superfoods 24/7: Delicious Recipes for Superfoods at Every Meal by Jessica Nadel (Apple Press, £14.99) Photographs from the book are by Jackie Sobon, photo of Jessica Nadel by Mark Browning
SPAGHETTI AND QUINOA ‘MEATBALLS’ Serves 4—6 gluten-free option
3 Place the cooked quinoa with the remaining meatball ingredients and a little ground black pepper in a food A big ol’ bowl of spaghetti and processor and pulse until combined, but ‘meatballs’, created by mixing quinoa still with some texture (don’t reduce it to and vegetables in a flavourful blend. a paste). Scoop out 1 tablespoon at a For a gluten-free option, use gluten-free time, rolling it into a ball and placing on spaghetti. the lined sheet. Prep: 20 mins | Cook: 20 mins 2 tablespoons extra-virgin olive oil 2 shallots, minced 60 ml (2 fl oz) white wine 1 teaspoon lemon juice 1 x 800 g (28 oz) tin diced tomatoes, puréed 225 g (8 oz) uncooked spaghetti chopped parsley and basil, to serve sea salt and freshly ground black pepper, to taste
Once all the balls have been rolled, spritz with a little oil and bake for 15 minutes, until lightly browned and cooked through. 4 Heat the oil in a pan over a mediumhigh heat and sauté the shallots for 2 to 3 minutes, until softened. Add the white wine, lemon juice and puréed tomatoes and simmer, partially covered, for 15 to 20 minutes, stirring occasionally, until the sauce thickens slightly. Season to taste.
FOR THE ‘MEATBALLS’
5 While the sauce is cooking, bring a large pot of salted water to a boil. Cook the pasta according to the packet 85 g (3 oz) quinoa instructions until al dente, about 7 to 10 250 ml (9 fl oz) vegetable broth minutes. Drain and add to the sauce 5 cremini mushrooms, diced along with half the baked quinoa balls 1 small celery stalk, diced and fold together. Place in a serving dish 25 g (3⁄4 oz) kale leaves, woody stems and top with the remaining meatballs removed, chopped and the herbs. 1 tablespoon tomato paste 2 teaspoons liquid aminos or gluten-free CALORIES (PER SERVING) 276 tamari PROTEIN 8.4 G 1 teaspoon vegan Worcestershire sauce TOTAL FAT 6.1 G (optional) SATURATED FAT 0.9 G CARBOHYDRATES 78.0 G 1 For the ‘meatballs’, rinse the quinoa DIETARY FIBRE 3.5 G well in a fine mesh sieve. In a small pan, SUGARS 4.8 G bring the quinoa and broth to a boil VITAMINS A, C over a medium heat. Reduce the heat to low, cover, and simmer for 15 minutes, or until all the liquid has been absorbed. Remove from the heat and leave, covered, for an additional 5 minutes. Fluff with a fork and set aside. 2 Preheat the oven to 190°C (375°F). Line a baking sheet with baking paper. Page 25
BLACK BEAN HEMP PATTIES Shelled hemp seeds and black beans make for nutty, pan-fried patties that are perfect on top of a green salad, wrapped in a collard green or served on a bun as a traditional burger. Serves 4 gluten-free Prep: 20 mins (plus up to 6 hrs’ chilling) Cook: 20 mins 1 x 425 g (15 oz) tin black beans, drained and rinsed 1 large carrot, grated 4 spring onions, sliced 75 g (2½ oz) shelled hemp seeds 190 g (6¾ oz) cooked brown rice 1 tablespoon liquid aminos or gluten-free tamari 2 teaspoons apple cider vinegar 1⁄2 teaspoon smoked paprika 1⁄2 teaspoon sea salt 1⁄4 teaspoon freshly ground black pepper 1 tablespoon coconut oil 1 Place the beans, carrot, onions, hemp seeds, rice, aminos, vinegar, paprika, salt and pepper in a food processor and pulse to combine. Continue pulsing until some of the beans and rice have been broken down, but still many remain whole. Refrigerate the mixture for at least 30 minutes, or up to 6 hours. 2 Form the mixture into four patties (or eight if you prefer smaller, crispier patties). Heat the oil in a frying pan over a medium-high heat. Add the patties and cook
MINTY MATCHA NANAIMO BARS
Nanaimo bars are a quintessential Canadian treat. Named after the town from which they originate, they are rich slices of goodness, with a chocolate and coconut base, a creamy filling, and topped with raw chocolate. Makes 25 gluten-free Prep: 40 mins FOR THE BASE 50 g (13⁄4 oz) walnuts 85 g (3 oz) almonds 180 g (61⁄4 oz) medjool dates 3 tablespoons cacao powder 25 g (3⁄4 oz) unsweetened desiccated coconut pinch of sea salt FOR THE MIDDLE LAYER 225 g (8 oz) unsweetened desiccated coconut 3 tablespoons agave nectar or maple syrup 2 tablespoons coconut oil 1⁄2 teaspoon pure mint extract 2 teaspoons matcha powder FOR THE TOP LAYER 1 x Easy Raw Maca Chocolate Bark (without the toppings) 1 Line a 20 x 20-cm (8 x 8-inch) baking dish with baking paperand set aside. 2 For the base, grind the walnuts and almonds in a food processor until the consistency of a coarse flour. Add the remaining ingredients and process until broken down; when pinched between your thumb and forefinger the mixture should stick together. If not, add a tablespoon of water and try again. Transfer to the baking dish and press down firmly in an even layer. Place in the freezer. For the middle layer, wipe out the bowl of the food processor. Add the desiccated coconut and process until it turns into coconut butter, about 4 to 5 minutes. Then add the remaining ingredients and process to combine. Add this layer on top of the base layer and smooth out with a spatula or the back of a spoon. Return to the freezer. Make a batch of the Easy Raw Maca Chocolate Bark and add this to the dish as the final layer, smoothing it out with a spatula or the back of a spoon. Return to the freezer for 20 minutes. Page 27
Slice into 16 bars using a heated knife to cut through without breaking the chocolate layer. Store in an airtight container in the fridge or freezer for up to two weeks. If storing in the freezer, remove 20 minutes before serving (10 minutes if storing in the fridge). CALORIES (PER SERVING) 196 PROTEIN 2.8 G TOTAL FAT 16.0 G SATURATED FAT 11.3 G CARBOHYDRATES 14.9 G DIETARY FIBRE 4.1 G SUGARS 9.2 G VITAMINS B6, E EASY RAW MACA CHOCOLATE BARK You won’t believe how easy it is to make your own superfood chocolate. Raw cacao powder has a potent antioxidant power, while maca gives an extra kick of mood enhancing chemicals, but the beauty of this chocolate is in the superfood toppings. Serves 8/gluten-free Prep: 20 mins 125 ml (41⁄2 fl oz) melted coconut oil 60 ml (2 fl oz) agave nectar 65 g (21⁄4 oz) cacao powder 2 tablespoons maca powder 1⁄4 teaspoon sea salt 1 tablespoon goji berries 1 tablespoon cacao nibs 1 tablespoon pumpkin seeds 1 Line a small baking sheet with baking paper. 2 Whisk together the coconut oil and agave in a bowl until completely mixed. Add the cacao powder, maca powder and salt, whisking continuously until smooth. Work quickly as the mixture will start to solidify. 3 Pour the chocolate onto the baking paper, using a spatula to get every last bit from the bowl, and top with goji berries, cacao nibs and pumpkin seeds. Place in the freezer to set for 20 minutes. Break into pieces and enjoy immediately. Store any remaining chocolate in the freezer. CALORIES (PER SERVING) 218 PROTEIN 2.8 G TOTAL FAT 18.7 G SATURATED FAT 15.1 G Superfoods 24/7: Delicious Recipes CARBOHYDRATES 14.2 G for Superfoods at Every Meal by DIETARY FIBRE 4.5 G Jessica Nadel (Apple Press, £14.99) SUGARS 7.2 G VITAMINS Photographs from the book are by Page 28 B2, B3, B6, C Jackie Sobon
A look back at features from Issue 2
25 Years Anniversary
is located in the centre of Penzance on Bread street. It started as a cafe in a location opposite the current premises and had been a health food shop for 30 years Bought by the now current owner Helen Swift, who changed the then store room into the bright colourful cafe it is today. Both the cafe and the shop are spacious, so at lunchtime it can be noisy and extremely busy, it is, I feel, the hub in Penzance at lunchtime. Breakfast is on offer from 9am – 11am and then lunch from 12 closing at 4pm. There is a staple menu with salads, bakes and big blackboard with specials every day. Page 30
Downstairs there is a very large choice of foods
to suit all diets, toiletries, nappies, both, organic and earth friendly as well as organic alcohol selection, supplements, cleaning products, fridge and freezer foods to choose from. Lots of choices for travelling vegans and gluten free! Winner of “Natural Lifestyle Retailer Of the Year “ coming top out of 600 entries For your supplies, treats and lunches this is one of the many places in Penzance but the only dedicated Vegetarian/Vegan cafe. Archie Browns Bread Street Penzance Cornwall TR18 2EQ www.archiebrowns.co.uk
Caroline and Tim
I guess you could say that the Cornish Seaweed Company is bred from a deep love and respect for Cornwall. Cornwalls magical coastline, unpredictable ocean, waves and robust folk, combined with the pretty appalling economic situation in which Caroline (a renewable energy engineer) and Tim (a conservationist) were making things work as a cleaner and waiter. Because they have both worked extensively around the world in a variety of different roles; from white water raft guiding to Engineers Without Borders, in the developing world, and carrying out research and leading teams deep into remote rainforests, they have witnessed first-hand the devastating effects of climate change, the mounting pressure on natural ecosystems, and the associated food problems that arise from a rapidly
growing population and increasing consumption. they therefore understand the urgent need for a sustainable way of living and aim to contribute to a lifestyle which is both ethically as well as environmentally sound. Having been buddies for years they thought it was high time they rubbed brain cells and put some of their entrepreneurial energies into getting the Cornish Seaweed Company off the ground! â€œWe aim to provide you with sustainably harvested, local, edible seaweeds and introduce these as an alternative food source that is healthy, nutritional, tasty, and good for the environment. It is important to acknowledge the importance of seaweeds for marine life and we need to balance this with its
use by humans. We therefore adopt an ecosystem approach, meaning that we promote conservation and sustainable use in an equitable way. Most, if not all, the seaweeds currently for sale have travelled thousands of kilometres to reach your local supermarket and food shop, often all the way from China. Small-scale, local produce really is key to a happier life and leads to a lower carbon footprint. By providing produce from our own waters we hope to contribute to a lowcarbon economy that takes care of its environment. We really hope and believe that seaweed becomes part of everyoneâ€™s diet and that we come to recognize it for what it is. A superfood, both environmentally and nutritionallyâ€?
The first thing we found was that no one was really sure! We stared with harbour master, then the fishery authorities and then the Crown estate, the National Trust, Q. When did you decide to start doing the Council, the Duchy. After convincing the Council who knew nothing about it that this? they were actually responsible for issuing A. I had been working overseas for a while the necessary license, we were set up and and came back in April 2012 and wanted ready to go. to get into the renewable energy field but it was at the time that Government We had various organisations giving policies and funding changed so suddenly us business advice, all the while filling the jobs disappeared. I was living in my out innumerable different forms and van spending a lot of time outside when I paperwork, all before we harvested any of heard a radio program about a seaweed the products. Now we sell online as well as company in Ireland. We found that no one looking for new distributors. is testing imported Seaweed and as long FV. How is your Seaweed harvested?
Interview with Caroline from cornish seaweed company
C. Tim and I harvest by hand in a sustainable way, sometimes we rope friends in to help. We only harvest on spring tides around the full moon or the new moon, we harvest with scissors and we worked very closely with Natural England when we started to make sure we developed a harvesting method that meant we only take half of the plant. We only harvest in the low tides when we can get to it but in the summer we do swim to it. as the importers “trusted” the exporters that was enough. We were working with Exeter University doing research into the impact of seaweed harvesting over time, Tim my partner is a research fellow with the University but we struggled to get fresh seaweed that hadn’t been stored in a warehouse for several years because no one harvesting seaweed in the UK.
We only pick around 8 species from a huge range and we cut it from the “stipe” which is a hold fast onto the rock as they have no root system and absorb everything through their skin, taking all of the minerals of the ocean through their cell walls. We check that it is a healthy plant and we only harvest in their seasons, spring to autumn, with the green seaweeds more in the summer. After After talking the idea through with Tim we gathering for about four hours we gather decided to go and see what the company the harvest into sacks and take it back to over in Ireland was doing. They were really the car. helpful and after learning as much as we could we came back to start finding out We take the harvest back to poly tunnels what we needed to do to get the necessary and the drying racks where we sun dry it, turning it every day, where it takes between permissions. 2 to 4 days until it goes crispy dry (in the
winter it would take a week or more). We send samples from each batch to be tested for microbological activity. When it passes the tests we bag it up ready for selling. FV. Can you harvest all year round? C. You can and it has no negative impact, but it is dangerous and cold and slippery. Also it regenerates over the winter so it is better to leave it to be ready in the spring. Also we want to dry with natural sunlight, so spring and summer is better. We also use the autumn and winter to prepare for sales and look for distributors and keep building the business. FV. What is the shelf life of the end product? C. At the moment as we are a new business and because we only have two years worth of product we only have a one year shelf life, but we will have a two years shelf life once we have done the testing. We dry down to 0.5 water content so it is incredibly dry. FV. When people have it at home and leave it out will it attract moisture? C. Yes it will, so it needs to be kept in a sealed container to keep it dry. FV. I learned the trick of using a small amount stored in water just prior to use and it expands a lot! C. Yes after drying it is a 6th smaller than when we harvest it, so if we bring 60kg back from the beach we will only get 2kgs of dried product, which is why it is an expensive product but it goes a very long way. Whilst experimenting with Carrageen in recipes for jellies that called for 20gms, we used 5gms and it worked really well with exactly the same results. Page 33
FV. How and why did you decide on the varieties that you have? Kombu, Dulse, Sea spaghetti, Nori and sea salad. C. Because they are the nicest, the most fun the use, they have great colours and they are traditionally used in cooking all over the world so people know about them. FV. How did you identify these particular varieties? C. We learnt whilst we were in Ireland, we can now identify them just by how they feel, it is just a learning process.
C. Importantly for vegans they have all of the Vitamin B complexes and especially B12. Dulse has 89,000 parts per million and as a percentage seaweed has a greater amount of B12 than meat. Much higher iron FV. Which is your best seller online, and what content than Iron and so it goes on. sells best to Restaurants? FV. So what can we do to help? C. Sea salad online which is a mix of sea greens Dulse and Nori and you can snip C. Being in Fresh Vegan Magazine is great, it into cooking or just eat it raw. Also Sea but if people ask for our products in their spaghetti you can which you can steam it local deli or whole foods shop then maybe or boil it to rehydrate and it tastes a little like we can find new places to sell this amazing asparagus. Kombu is the one that sells best natural product fresh from the coast of the UK. in Restaurants and is the most widely used. C. There are 1,500 different species around the coast of the UK but I think that the reason people think it is Japanese is because it is a large part of the Japanese diet.
FV. In my ignorance I thought that the reason FV. I am curious about the actual properties FV. Looking forward to creating some I bought these products from Japan was of seaweed and the vitamin and mineral amazing recipes with this and we wish you great success for the future.... that they were only available from Japan! I benefits? Page didnâ€™t34 know they grew here in the UK
SEA SPAGHETI RECIPE by Jacqui Miso dressing 20g maple syrup 5g white miso 20g apple cyder vinegar 15g toasted sesame oil Thumb size piece of grated ginger ½ tsp black sesame seeds Blend all ingredients adding black sesame seeds to dressing and place to one side
Vegetables for sea salad 1 small carrot peeled and sliced thinly and then julienned 1 half of red and yellow pepper thinly sliced and cut into 3 ½ courgette sliced and julienned or use spiralizer ¼ cucumber sliced and julienned 1 stem of fresh mint, leaves removed rolled up and sliced finely 4 stems of coriander, leaves picked and removed Spinach option, leaves picked and fanned on plate or bowl for presentation ½ tsp sesame seeds 1 tblspn pumpkin and sunflower seeds Sprinkled on top
Sea Spaghetti Take the whole packet of seaweed and soak and rinse 3 times to remove excess salt. Now you can at this stage once rinsed leave raw or you can place in a pan of salted boiling water for 2 minutes. This recipe works just either way, delicious raw or cooked but I prefer raw to absorb all the nutrients at their best. Drain your spaghetti either cooked or raw and add the spiralized/julienned courgette/zucchini. Add the prepared dressing in small amounts and mix, leaving 1 tblspn to drizzle at the end. Add your cut vegetables and coriander and then place on your plate adding the seeds and mint at the end
Hazelnut, chocolate mousse cake with fresh raspberries by Madeleine Van Zwanenberg The base
1½ cups hazelnuts ½ coconut sugar 1 teaspoon vanilla powder 1 tablespoon coconut flour ¼ cup melted coconut oil ¼ cup melted cacao butter Pinch of pink Himalayan salt Pulse the hazelnuts in your food processor until they are like a flour. Add the coconut sugar, vanilla powder, coconut flour and pulse again. Pour the melted coconut oil and cacao butter into the flour and mix until it is sticky. Press firmly into an 8 inch (21cm) spring mould and put in the fridge to set.
How to use Carrageen (Irish Moss)
Carrageen is a seaweed found around the coast of England and for this recipe I used a packet of Cornish Carrageen harvested and packaged by the Cornish Seaweed Company. It comes in 30g packets which makes a good couple of cups of carrageen paste. The mild taste of the seaweed doesn’t spoil sweet or savoury dishes. It is primarily used as a setting agent with the added benefits of being rich in protein, B vitamins, magnesium and iodine. It means you can use it in place of so many nuts as it lightens a very rich chocolatey mixture.
smooth and creamy. Pour about a third on top of your hazelnut base and arrange a layer of raspberries on top. Put the rest of the chocolate mousse over the raspberries and smooth the top. Pop back into the fridge to set. This cake will freeze although the fresh raspberries will become soft and soggy once you defrost it. However, I’m not sure this will detract from the cake!
You can eat it like this once it is set, or you can add another dimension to it by covering it with a chocolate ganache so it is almost like a Sacher Torte like I have done in the picture, or serve some raspberries soaked in alcohol and coconut sugar with each slice, or even make a raspberry couli by blending raspberries with some coconut sugar and then passing it through a fine sieve to get rid of the seeds. You can ask your guests if they can guess the secret ingredient – I bet they wont be able to. I made the chocolate coating with 1 cup melted cacao butter 1 cup cacao powder ⅓ cup agave syrup ½ cup melted coconut butter A pinch of pink Himalayan salt Whisk them well until well blended and then pour gently over your cake. If you put your cake onto a foil covered baking tray. You can collect the chocolate that runs off the cake and reuse it another time. Pop the cake into the fridge to set and then decorate as you like. I made some tiny chocolates to put on top and then sprinkled a little gold glitter on for some sparkle. Cut into the cake with a hot knife so you keep the slices looking neat and wipe the knife clean between each cut. Then sit back and enjoy the sounds of your friends and family enjoying your special cake
Before use, wash the seaweed well to get rid of any sand and shells. Put into a dish of clean water and let it soak for 15 minutes. Put the cleaned, soaked seaweed into your high speed blender add 1 cup of the soaking water if it is clear of “bits”, if it is not, then use fresh water and blend on high for several minutes until it is a thick creamy paste. Put it into a plastic tub with a lid and keep it in the fridge for when you need it. It will easily keep for a week. If you look at the companys’ web site they have several recipes for their seaweeds. You can also add a tablespoon of the paste to your smoothies to enhance your nutrition.
The Chocolate Mousse 2 cups cashews soaked for 4 hours ½ cup carrageen paste ½ cup maple syrup ⅓ cup water Pinch of pink Himalayan salt ½ teaspoon cinnamon powder 2 teaspoons vanilla extract ½ cup cacao powder Blend everything in your high speed blender until
Our new home
South Shields is a coastal town at the mouth of the River Tyne refered to as Tyne and Wear ,although historically County Durham
On the next pages meet some of our old friends that we will be visiting once we move.
Wheatberry is a vegetarian-cum-vegan- USA and visits to London I spotted a gap cum-largely gluten-free street food in the market here in the North East. There really just isn’t anywhere that specializes in venture, based in the Northeast. the sort of products we produce. We get Full of healthy ingredients using ‘Salads, a lot of comments from customers when Spreads and Sprouts’ and is the brainchild we do the food festivals saying “it’s such of Victoria Turnbull. Fresh Vegan finds out a refreshing change to see vegetables on a food stall rather than all the burgers more... and sausages in buns”! Wheatberry is on a Hello Victoria can you tell our readers mission to “Spread vegetable love across about your background and how you North East England”! went about setting up Wheatberry in the How long have you been doing this for North East UK Victoria? I’ve dipped in and out of catering over the years (freelance chef, head chef of a local I had the idea for Wheatberry late 2012 hotel), doing other things in between, my and decided to go for it in February 2013 last full time job before I started working launching at the Bishop Auckland Food as a freelance chef was for a local Festival at the end of April 2013 – so quite advertising agency. Having been there 8 a quick turnaround! years I decided to go back to my first love which was cooking. That was 9 years ago Where can people expect to find you and and I haven’t looked back since! what times of the year do you do stalls?
have a fabulous self-serve salad bar (Wed to Sat) where you can also try the signature Wheatberry wrap and a new range of whole juices plus our own “Grab & Go” refrigerated cabinet (Mon to Sun), stocked with boxed salads, whole juices, spreads and sprouts. What festivals and markets can we expect to see you in? There’s lots on the horizon! We’re hoping to trade year round doing Farmer’s Markets in Morpeth, Tynemouth and Newcastle, Food Festivals in Newcastle, Whitley Bay, Tynemouth, and the North East Chilli Fest at Seaton. We regularly add new events to our website - please check for further details
All events are currently to be confirmed so please check our website for up-to-date information of when and where we’ll be! I set up Wheatberry as I’ve always been Wheatberry are currently doing a www.wheatberry.co.uk a massive salad fan! After being exposed pop-up in Fenwick Department Store, to shops like Wholefoods on holiday in the Northumberland Street, Newcastle. We
It’s a lot of work setting up and doing these small kitchen at home also has its limitations stalls how long do you have to prepare on capacity! before each of the markets/festivals? Tell us more about what you offer people Organisation is key! It probably takes about at your stall, which salads are most popular 3 days prep before a 2 day festival. Not only and where you buy your ingredients from? all the salads and spreads but the packing of the salad boxes, utensils, stall furnishings We offer a mix of options – customers can etc etc! The vegetable preparation is very either get something to eat straight away i.e. one of our signature wraps – choose a time consuming! bread (wholemeal chapatti or gluten free Also, with festivals, you never really know chickpea & chive), choose a spread (raw how much you’re going to sell. Our first 6 or hummus, beetroot & dill, fava) then add 7 events of 2013 we sold out every day by 3 salads of your choice plus a sprinkling of early afternoon! Preparing everything in my sprouts and a dressing.
Other options are salad boxes and deli pots of spreads or sprouts to take home and enjoy later! Our bestselling salad tends to be the roast vegetables and chickpeas, followed closely Beta Blast - roast sweet potato, sweetcorn, black beans, spring onion & coriander. Our raw hummus tops the spreads popularity spot, closely followed by the fava! We have an excellent fruit and vegetable shop nearby called Hutchinson’s which stocks a mixture
of British produce and the more exotic fruits Do you prepare the same foods each week and vegetables. or do they change for the seasons? Some herbs and vegetables also come I try and base my salads on the seasons, from my allotment – including beetroot, what is in the allotment and what is readily purple kale, chives, parsley and Jerusalem available at reasonable cost. In the winter I artichokes! We also use some seasonal tend to make more grain based salads that organic produce from a local company can be eaten hot or cold. North East Organic Growers who are based You make all your own wraps and breads in Bedlington, Northumberland. too I notice, you really do have a very fresh I’m lucky to live near the West End of approach to your food preparation, do you Newcastle which gives me access to feel that makes a difference? amazing Asian food shops stocking ingredients such pomegranate molasses, Yes, due to the nature of most of sumac, barberries, freekeh and giant cous Wheatberry’s products they have to be cous and an abundance of herbs and made and consumed within a couple of days (salads) whereas the spreads have a spices! slightly longer shelf life (5 days as they are For ingredients such as organic chickpeas additive and preservative free). Although and turtle beans which I need in large time consuming, quantities, I use a company in Edinburgh called Real Foods who offer online ordering I do like to make my own wraps so that they don’t contain any preservatives or additives. and delivery.
BETA BLAST – SWEET POTATO, SWEETCORN, BLACK BEAN, SPRING ONION & CORIANDER
While the sweet potato is cooking, in a large bowl mix together the black beans, sweetcorn and spring onions.
Fortunately the wraps freeze very well, so I can make a large batch and freeze them for future use. My current speed is 30 per hour! Where does all your inspiration for your food come from any influences? As mentioned previously a lot of inspiration comes from travelling and exploring new cuisines. My father worked in the middle east for 25 years, and as a teenager I used to go and visit him during the holidays. I can’t believe back then that the first time I tasted hummus (in Saudi Arabia) I really didn’t like it! Now it’s one of my favourite things! I subscribe to a couple of American magazines – Bon Appetit and Vegetarian Times and these give me lots of ideas – a recent favourite being Ranch Dressing made with among other things miso and silken tofu! I’ll be trying this one out on Wheatberry fans in 2014!
Place in a large bowl, add olive oil and toss through, then sprinkle over salt and massage through for a couple of minutes.
Remove sweet potato from oven and allow to cool for 15 minutes. Gently mix together Cover and leave to marinate for 1 hour. with the sweetcorn and black bean mixture. After an hour, add the maple syrup and Garnish with the coriander. 3 large sweet potatoes, peeled & cut into shredded carrots and mix together. Taste. If large cubes the kale is too salty for your taste, add a little 3 tbsp olive oil KALA SUTRA – MARINATED KALE SALAD more maple syrup. 1 tbsp smoked paprika 250g frozen sweetcorn, cooked as per WITH CARROT & MAPLE SYRUP packet instructions (or use fresh or canned) 400g can black beans (also known as turtle Serves 6 Preparation Time: 10 mins plus 1 hour beans) marinating time 5 spring onions, washed & sliced Small bunch coriander Preheat oven to 180c, lightly oil a metal 1 large bunch kale, ribs & stems removed 2 carrots, peeled & finely shredded baking sheet. 1 tbsp maple syrup Place cubes of sweet potato in a large bowl, 2 tbsp olive oil add the olive oil and sweet paprika and toss 1 tbsp sea salt flakes together. Spread mixture out on the baking sheet and place in oven for 20 – 25 minutes Roll kale leaves together and shred with a sharp knife. until cooked through. Serves: 6 Preparation Time: 1 hour
Dani Mitchell runs d.a.n.i.delights organic raw vegan foods based at Field Good in Dunsdale She started developing her organic raw vegan foods three years ago and began sellingher products at markets across Yorkshire. The success of the stalls has led on to running regular pop-up raw cafes, a raw food pot luck in Teesside,
home raw deliveries, party and event raw catering, new moon detox juice cleanses and she has just opened her organic raw vegan cafe alongside her organic veg, fruit and groceries shop at Field Good. Dani will shortly be offering coaching and courses in raw food nutrition and lifestyle optimisation.
Dani can be contacted via email on email@example.com, via phone on 07884 045742 via her facebook pages currently at â€œThe Earthbeat Centreâ€? in Saltburn
PARSNIP & BROCCOLI RAINBOW RISOTTO SERVED WITH CARROT & CORIANDER BITES
Ingredients: 1x organic parsnip (‘riced’ using S blade in food processor) 4x florets of organic broccoli (‘riced’ using S blade in food processor) 2tbsp organic tamari 1/2 tsp Himalayan pink salt 1x clove organic garlic (minced) fresh milled black pepper to taste 5x organic cherry tomatoes (halved) 50g fresh organic peas juice of half an organic lemon
2tbsp organic extra pepper, garlic, lemon juice, olive virgin olive oil oil, sage, rosemary and thyme to 50g organic walnuts (soaked the food processor and combine overnight and drained) together. 1tsp fresh organic sage 1tsp fresh organic rosemary 1tsp fresh organic thyme fresh organic basil to garnish Peel and chop the parsnip and break the broccoli into florets.
Place the mixture into a bowl, add the cherry tomatoes and peas and stir them in by hand with a spoon. Garnish with basil. CARROT & CORIANDER BITES
1 large organic carrot (chopped) 1/2 organic onion (chopped) juice of half an organic lemon 1/2 tsp Himalayan pink salt 1tbsp organic tamari 1tbsp green nori sprinkle 3x organic sundried tomatoes in oil (drained and chopped)
Add all the above ingredients into your food processor until ‘Rice’ them together in the food 100g organic almonds (soaked well combined. Shape the processor using the S blade. overnight and drained) mixture into bite size rounds and 50g mixed organic sunflower serve with parsnip and broccoli Add in the drained walnuts, and pumpkin seeds (soaked for rainbow risotto. Page 45 tamari, Himalyan pink salt, black 2 hours and drained)
SUPERHEROFOOD MUESLI with ALMOND MYLK
250g organic porridge oats
Add all the above ingredients into a large 2x organic bananas (sliced thinly then dried bowl and mix together until well combined. in a dehydrator or on lowest temperature Store in a large airtight container. in an oven with door ajar) ingredients: 3tbsp organic cacao nibs 500g mixed organic pumpkin seeds, 2tbsp organic lucuma powder sunflower seeds, pine nuts (soaked then 2tbsp organic maca powder dried in a dehydrator at 118 degreesF or on 2tbsp organic linusprout (sprouted flaxseed 1/2 cup organic almonds 1 and 1/2 cups spring water lowest temperature in an oven with door powder) 1tbsp organic agave nectar to sweeten 3tbsp organic extra virgin olive oil ajar) (optional) 3tbsp organic agave nectar
125g organic goji berries 300g mixed organic chopped brazil nuts, almonds, cashews, walnuts (soaked then dried in a dehydrator at 118 degreesFor on lowest temperature in an oven with door ajar) 100g organic dried apricots (chopped) 100g organic sultanas 100g organic dates (pitted and chopped) 100g organic raw shredded coconut 100g organic oat bran
Pre-soak the nuts and seeds for 8 hours then dry until free from moisture on dehydrator trays at 118 degrees F or on lowest temperature in oven with door ajar.
Pre-soak the almonds overnight in water then discard the water. Blend the soaked almonds with the spring water in a blender or food processor.
Chop the nuts into chunks. Mix the porridge oats and oat bran with the olive oil and agave nectar until evenly covered then dry in dehydrator at 118 degrees F or on lowest temperature in oven with door ajar for 8 hours or until crunchy.
Strain the mixture through a nut mylk bag. If sweetening is required pour the strained mylk back into your blender or food processor with agave nectar and blend for a minute.
Contact Dani email: firstname.lastname@example.org phone: 07884 045742 facebook pages Dani Delights & Field Good. Organic raw vegan cafe â€œField Goodâ€? at, Redcar Road, Dunsdale, Guisborough, TS14 6RH - serves food Tues, Wed, Frid and Sat from 10am- 3pm with occasional specialist raw bistro evening events. www.facebook.com/pages/Dani-delights
SEASONAL ORGANIC RAW VEGAN PIZZA
SEASONAL ORGANIC RAW VEGAN PIZZA PIZZA BASE: 100g organic almonds (soaked overnight in spring water then dehydrated until crispy) 50g organic buckwheat (soaked 5 hours in spring water and sprouted for 3 days) 1tsp organic mixed herbs 1tbsp organic tamari 2tbsp organic extra virgin olive oil 100ml spring water 1tbsp nutritional yeast flakes with B12 2tbsp organic ground flaxseed 4 organic sundried tomatoes (soaked in hot spring water for 20mins) ¼ organic red onion (chopped) 1 organic sweetcorn cob Once all the ingredients are prepared add them all to your high powered blender and process until smooth. Spread the mixture onto dehydrator sheets to a ½ inch thickness and dehydrate for 13 hours at 118 degrees F/45 degrees C
SUNDRIED TOMATO SAUCE 4 organic sundried tomatoes (soaked in hot spring water for 20mins) 1 tsp organic tamari 1 large organic vine tomato ¼ organic red onion 1 tbsp organic apple cider vinegar 1 tsp organic mixed herbs 1 tbsp fresh basil ½ juiced organic lemon Process all ingredients in your high powered blender and spread evenly over your pizza base. Top with seasonal vegetables, 1 tbsp organic extra virgin olive oil and nutritional yeast flakes with B12 then dehydrate at 118 degrees F/45 degrees C until warmed through. Enjoy on it’s own with a green salad. Serves 2 www.facebook.com/pages/Dani-delights Page 49
This is our first issue for 2016 and the theme is Clean Eating. Jacqui our editor has been hard at work reading reviewing and testing recip...
Published on Mar 7, 2016
This is our first issue for 2016 and the theme is Clean Eating. Jacqui our editor has been hard at work reading reviewing and testing recip...