Bare Essentials (Issue 01-Small Steps)

01

BARE ESSENTIALS Wellington Zero Waste Living

Spring 2017

Small steps

02

Issue 01 Contributors Katherine Clark Advertising and editorials enquiries Send submissions to email hello@bareessentials.co.nz Read terms and conditions on the website hellobareessentials.co.nz Submissions Email hello@bareessentials.co.nz for more information General enquiries hello@bareessentials.co.nz Subscriptions hellobareessentials.co.nz/subscribe Retail orders retail@bareessentials.co.nz Can’t find Bare Essentials?

Visit hellobareessentials.co.nz/find Printing press Aboutpri Publishing information Published October 2017 Massey University College of Creative Arts, Wallace Street, Wellington 6021

03

BARE ESSENTIALS A Guide to Zero Waste Living

04

05

Collect all editions of the Bare Essentials book series.

We ship all over NZ shop.hellobareessentials.co.nz

06

07

Say hello

instagram / @hello_bareessentials twitter / @hello_bareessentials facebook.com / bareessentials

08

Just a thought..

(Or two)

In today’s consumer culture, everything we use comes packaged. From the food we eat, the clothes we wear and the technology we constantly upgrade, all these things contribute towards the 352 thousand tonnes of packaging that goes into landfills every year in New Zealand. With 97% of New Zealander’s having access to recycling yet only 58% of our overall packaging waste being recycled (735 thousand tonnes!), we can afford to do better. At the crazy rate we are going, recycle.co.nz has estimated that within the next 10 years, the yearly amount of waste disposed to landfills will almost double within Auckland alone.

Our daily choices matter, and I believe that zero waste living holds an important key to easing stress on the planet.

Zero waste is not simply about keeping these ‘things’ out of landfills (though that’s an important aspect). It’s also about reducing the demand for these unnecessary things that we just throw away after using them only a handful of time. It’s about respecting the world we live on, the people in it, the resources used to make these things, the people who made them, the people who live next to the rising oceans, and the animals who share the world. Our choices matter so lets make the right ones.

09

010

What’s inside

012 Just a thought..

Mind 020 022 024 028 032 034

Going litterless Living simple Zero waste starter pack On cleaning Compost beauty Compost bin alternatives

Sustainable Wellington 040 Wellington guide to sustainable shopping 042 Gardens and backyard crops 044 Minimising Waste 046 Getting around Wellington

Eat 052 054 056 057 058 060 062 063 064

Weekend menu Fruit smoothie Soba noodle salad Om buddha bowl Bliss balls West Coast avocado toast Roasted summer squash Lentil tabbouleh Vegan chocolate chip cookies

011

012

013

Mind __

01

014

015

what you do today can affect all your tomorrows -Ralph Marston

016

Going litterless What if all your trash for a year could fit in a jar this size? Intrigued?

To a beginner, zero waste living can seem intimidating, time consuming, and challenging. Though it may seem tricky at first, living this way is achievable if you break it down into a few easy steps. Here are some general tips for those who are interested in starting their zero waste journey - or even for those who aren’t, just picking up one or a few of these tips can make a huge difference to our planet!

One. Compost

It’s nature’s way of recycling. Once it begins to decompose, food waste is able to become rich soil that has many benefits when used on the plants and soil in your garden.

It can really improve soil structure, increase the amount of oxygen that is available to plants and conditions the soil by replacing nutrients that were lost during growing season.

Composting is free, easy to do and will help you produce much better quality plants! Tip: For the best results, make sure the compost is dug directly into the soil instead of just sitting on top.

Two. Shop prepared

Store produce and grocery tote bags in your car boot for easy assess during your next Sunday market venture or spontaneous trip to the supermarket. Save plastic and look stylish while you shop by choosing bags with fun and interesting designs. rethink.nz and ohnatural.co.nz do some good produce bag packs for as low as $7.50!

Three. Think twice

The less you bring into the house, the less that needs to later on be thrown out as trash. Adopt the mindset of “less is more”, and try to be frugal with your purchases.

Consider the impact of everything you buy and opt for durable, quality pieces that will outlast lower quality, disposable alternatives.

017

018

019

Living simple

Opt out of consumerism

Living simple can be as easy as buying less. Detox from the social pressures of constant consumerism and think to yourself: ‘use it up, wear it out, make it do, or do without’.

You’ll save money and time if you make do with the things you already have. A few methods of avoiding spending temptation can be as simple as unsubscribing from retail mailing lists, avoiding window shopping, not watching as much television and subscribing to ad-free magazines like this one.

Be thoughtful

Consider the impact of everything you buy. Opt for quality pieces that will last you a long time and can later be repurposed or recycled when they are no longer needed.

Be thoughtful of brand ethics too. There are still many workers in factories overseas pulling incredibly long hours, getting unpaid and mistreated. Support brands who care about the rights of their workers.

Less is more

Adopt a minimalist outlook by being brutal and selective with the things you choose to own. De-clutter things that aren’t useful, beautiful or bring you happiness. In turn you’ll feel much less stressed, plus less time spent cleaning = more time to have fun!

Do it yourself

Can’t pronounce the ingredients on the back of your body scrub? How about instead making one yourself? With Google at your fingertips, it’s easy to find natural recipes that won’t break the bank. You can tweak recipes to suit your needs, allergies and select your favorite scents. Check out websites like helloglow.co and organic-beauty-recipes. com for fun DIY ideas.

Patience is key

Adopting a sustainable lifestyle will take time. Remain persistent and remember the joy of simple living is “more fun, less stuff”! Embrace this motto and remind yourself that small steps can lead to a big change.

Be inspired

Follow bloggers, instagramers, youtubers and other social media accounts. Read inspiring books. Engage in your community. Share your knowledge with others and motivate in turn them too. Document your journey. Do whatever you need to remain inspired and motivated throughout your zero waste journey.

020

Zero waste starter pack Some essentials to begin your zero waste journey with One. Fountain pen

Are you the type of your to always lose your pen? Whilst it’s easy to buy a large pack of lower quality pens that can be disposed of after a few weeks of use, it’s terrible for the environment. Simply invest $60 or so in a fountain pen and some ink for a product which will last for much longer than disposable pens, and is also much more entertaining to write with. Make sure to find a fountain pen with a converter as well, which allows you to refill your pen.

Two. Non-disposable razor According to Recycle Nation, around 2 billion razors are disposed of each year, the most of any bath product.

Make the switch to a non-disposable razor — this is a high quality razor that will have replaceable blades. Once you’ve purchased the razor the blades are really affordable and easy to replace.

Three. Compostable sponge Many conventional cleaning brushes and scrubbers contain non-biodegradable plastic, harmful synthetic dyes, artificial fragrances, and even dangerous chemicals like Triclosan. Finding natural scrubbers isn’t all too difficult, they are easily available at organic stores like Common sense organics. When you’re finished with it, simply throw it in the compost to decompose!

Four. Reusable bottle and/or coffee cup With more than 300 restaurants, cafes and bars spread out across the CBD, if you’re living in Wellington, its easy to fall into the habit of buying coffee daily. Grab a reusable coffee cup such as a Keep Cup and leave it in your car or on your desk at work. Many cafes are now offering a small discount to those who bring their own cups. You’ll be saving many disposable cups from the landfill too!

Five. Food bags Kiwi environmental group Sustainable Coastlines says it retrieved more than 91,000 plastic bags during 34 beach clean-up events. Ditch disposable plastic bags for

reusable produce and tote bags. Simply chuck them into the wash machine to clean them out after use. Another option is to buy compostable bags which are plastic free, since they are instead made from corn starch.

Six. Silverware One Green Planet has estimated that 6 million tons of plastic forks, spoons, and cutlery are tossed every year.

Before you go out to eat, consider packing a fork and spoon with you. Wrap your cutlery in a reusable napkin to transport a bit more easily and hygienically.

Seven. Reusable containers Invest in some reusable glass or stainless steel containers to store leftovers in or substitute for takeaway containers when you’re out. They’ll last you a long time and won’t get as busted up as their plastic alternatives.

Eight. Jars According to the Ministry for the Environment, each year in New Zealand 1 million tonnes of plant matter and food scraps are sent to landfills. This represents around 320 kilograms of organic matter for each of us. On top of this much of the paper, plastic, metal and glass litter comes from discarded packaging, particularly food and drink containers. Opt for glass jars or containers to use in order to prevent leftovers from spoiling, store ingredients or use when buying from the bulk bin at the supermarket.

Nine. Natural soap

Commonsense organics sells a wide range of natural, unpackaged soaps. As well as this, you can buy these from small, local businesses or online. Ecostore is one brand that is easily found supermarket. They only use natural ingredients and eco-friendly packaging. Natural soaps are great because they are plastic-free and are made without all the harmful ingredients that overtime can damage and dry out your skin.

021

022

023

Ten. Bamboo toothbrush

There are over 7 billion people in the world, most of which brush their teeth with generic toothbrushes, commonly made of plastic. Bamboo toothbrushes are one of the best sustainable alternatives to plastic toothbrushes. Most tend to be sustainably grown, naturally anti-microbial, and also biodegradable with soft BPA-free bristles. You can pick up cheap ones from Commonsense organics from brands such as Grin Natural (shown on previous photograph).

Once your happy with what you’ve got, try thinking about other products you may use often that are damaging the environment and if necessary think of the sustainable alternative. Eco-friendly tissues, cotton buds and paper towels are just a few things that may be considered to add to your shopping list.

Products shown Photograph from previous page Grin Natural bamboo toothbrush Keepcup, medium sized, Press style Ecobagnz compostable kitchen liners Greencane Paper facial tissues Commonsense organics unbranded glass jars Photograph opposite Jaymeur Soaps NZ Rosemary Shaving bar

024

025

Green cleaning

Make your home safer, protect your health and also the environment by choosing the right eco-friendly cleaning chemicals, or alternatively make your own. Take harsh chemicals out of your home by opting for safer products, made from gentle plant and mineral-based ingredients.

Ecostore, Earthwise, Orchard organic and Ecover make some great green products.

Alternatively here are some green cleaning recipes to save you money while also greatly benefiting the environment:

One. Glass cleaner Great for

Windows and mirrors

Ingredients

2 cups water 1/2 cup white or cider vinegar 1/4 cup rubbing alcohol (70% concentration) 1 to 2 drops of orange essential oil (or any scent)

How to use

Combine ingredients and store in a spray bottle. Spray on a paper towel or soft cloth first, then on the glass.

Tip: Don’t clean windows on a hot, sunny day because the solution will dry too quickly and leave lots of streaks.

Two: Heavy-duty scrub Great for

Rust stains on porcelain or enamel sinks and tubs. Not safe for marble or granite.

Ingredients

Half a lemon 1/2 cup borax (a laundry booster)

How to use

Dip the lemon into the borax and scrub surface; rinse.

Recipe reference goodhousekeeping.com/home/cleaning/tips/

026

027

Three. Last-resort clothing stain remover

Six. Brass cleaner

Great for

Great for

Ingredients

Ingredients

Badly stained washable or bleachable garments 1 gallon hot water 1 cup powdered dishwasher detergent 1 cup regular liquid chlorine bleach (not concentrate)

How to use

Mix and pour ingredients into a stainless steel, plastic, or enamel bowl (not aluminum). Soak garment for 15 to 20 minutes. If stain is still there, let it soak a bit longer, then wash garment as usual.

Four. All-purpose cleaner and deodorizer Great for

Kitchen counters, appliances, and inside the refrigerator

Ingredients

4 tablespoons baking soda 1 quart warm water

Non-lacquered cabinet pulls and bathroom appointments White vinegar or lemon juice Table salt

How to use

Dampen a sponge with vinegar or lemon juice, then sprinkle on salt. Lightly rub over surface. Rinse thoroughly with water, then immediately dry with a clean soft cloth.

Seven. White ring remover Great for

Anywhere you’ve accidentally left a water ring (but not on unfinished wood, lacquer, or antiques).

Ingredients

One part white non-gel toothpaste to one part baking soda

How to use

Five. Grease cleaner

Dampen a cloth with water, add toothpaste mixture, and rub with the grain to buff over the ring. Then take a dry cloth and wipe off. Use another soft cloth for a final shine.

Polish as you normally would.

Great for

Eight. Dishwasher stain remover

Ingredients

Ingredients

How to use

Pour solution on a clean sponge and wipe.

Oven hoods, grills 1/2 cup sudsy ammonia mixed with enough water to fill a one-gallon container. (Sudsy ammonia, which has detergent in it, helps remove tough grime.)

How to use

Dip sponge or mop in solution and wipe over surface, then rinse area with clear water.

1/4 cup powdered lemon or orange drink

How to use

To remove rust from the inside walls, pour the powder (which contains citric acid or citric acid crystals) into the detergent cup and then run a regular cycle. Repeat as necessary.

028

Compost beauty Finding beauty in trash

My compost bin is digesting. It smells, it’s wet, gross and unrecognizable things are decomposing in there. Overall, it’s not a pretty sight so I won’t bother inserting a photo.

Anyway, I often look to social media and sustainable bloggers for inspiration on my zero waste journey. The other day I stumbled upon Community Compost’s Insta feed. Community compost is an overseas compost collective company. They showcase some of their bins on their Insta. Their feed is full of bright, beautiful and artistic bins that have been neatly arranged. The bins are full of delicate petals, produce peels and browning leaves. If this is not compost goals then I don’t know what is. It’s simply amazing.

029

030

031

Compost bin alternatives

Composting is nature’s way of recycling. It is a method in which food waste is able to become rich soil that has many benefits when used on the plants and soil in your garden.

It can improve soil structure, increase the amount of oxygen available to plants and conditions the soil by replacing nutrients that were lost during growing season. It reduces the amount of waste going to landfills, production of methane gas, and production hazardous substances from landfills. Composting is free, easy to do and with help you produce much better quality plants!

If traditional composting isn’t your jam however, here are some alternatives:

Compost heaps

Compost heaps are ideal if you produce a lot garden waste and compost bins are not a practical option. You can build your own compost setup out of untreated timber or bricks.

Worm farms

Adding worm casts or worm tea to the soil promotes soil fertility, moisture retention, and encourages plant growth.

EM composting

EM is a bran-based material that has been seeded with “Effective Micro-organisms” and dried to make storage easy. The composting process is completed by burying your fermented food scraps in the garden.

032

033

Sustainable Wellington

__

02

034

035

Waste isn’t waste unless we waste it - Will.I.Am

036

Wellington guide to sustainable shopping

Commonsense organics

Spread across Wellington City, Kilbirnie, Lower Hutt, Kapiti and Johnsonville, Commonsense organics is a popular ethical food store. The store sells a huge range organic, fair trade food, allergies aware and environmentally sustainable products. They also have an online store, so they can deliver straight to your door! Their store doesn’t use new plastic bags to pack your groceries, instead it sources used boxes and bags for a more sustainable bagging solution.

Address: 260 Wakefield Street, Wellington

Sustainability Trust Eco Shop

An environmentally conscious organization, which aims to help you reduce your energy and water consumption with a range of resource-efficient appliances, insulation options and clever tools. They sell a range of solutions for reducing waste, energy and waste consumption and buying ethically. The Sustainability Trust Eco Shop is also good for tips on how to reduce your environmental impact. Products are also available for purchase online.

Address: 2 Forresters Lane, Te Aro

Moshim’s Newtown Food Mart

For 15 years, Moshim’s have been selling a large range of quality fresh produce, bulk spices, international groceries and frozen foods. They sell to the public as well as straight to restaurants in the region.

Address: 2-6 Wilson Street, Newtown

Bin Inn Petone

An award winning limited waste whole food and specialty grocery store. The products are all sold out of large bins so you can either get packaging there or, you can bring your own jars, bags or containers. They have everything there; even freshly made peanut butter you can bring a jar for. Its well worth checking out if this is your local area. There are

36 of these around the country too, operating since 1988!

Address: 211 Jackson Street, Petone

Moore Wilson’s

Moore Wilson’s is a local Wellington institution. It stocks everything from home products to health foods and bulk ingredients at excellent quality. They have a deli counter, bakery, freshly squeezed orange juice and fresh coffee in store. The Tory Street store offers a number of on-the-go food options for hungry shoppers from food trucks located just outside the main entrance of the store, as well as in the upstairs car park. It features a regularly changing lineup of local cafés, restaurants and food trucks.

Address: Corner of Tory Street and College Street, Te Aro

Farmers Market at Hill Street

Wellington holds a few weekend markets dotted around the city. Farmers market is worth checking out because of all its stocks are local and organic. It focuses are Local Products & Producers, Organic Produce, Gluten Free, GM Free, Artisan Producers, Healthy Alternatives, Unique Produce, Spray Free Fruit and Veg, Emerging Products, Sustainability and Natural Products. It is every Saturday between 8:30 and 12 in Hill Street car park of Cathedral of St Paul.

Address: 12 Hill Street, Thorndon (only Sat 8:30 – 12)

Havana Coffee

Havana is a local Wellington roastery, located on Tory Street. Havana was one of the first roastery companies to follow and practice to a Fair Trade model. It caters to Wellington caffeine addicts, by providing top quality blends from around the globe. It’s worth every penny!

Address: 163 Tory St, Te Aro, Wellington

037

Peoples Coffee

Peoples Coffee is another local Wellington roastery that is reputable for ethically sourced, premium coffee. Beginning in 2004, the roastery now supplies to over 40 Wellington coffee shops. The company also pays 60c for every kg of coffee towards a community trust in the region it orginated from.

Address: 22b Newtown Ave, Newtown

Trade Aid

Trade Aid is a social enterprise which aims at helping people around the world improve their lives through fair trade. The store sells a wide range of handcrafted home wares, food supplies, accessories, and more, which are all guaranteed fair trade. With everything they sell they ensure the workers are paid and treated fairly. There are 3 stores in the Wellington region (Petone, Wellington CBD and Kapiti).

Address: 82B Victoria Street, Wellington

038

Gardens and backyard crops

Community gardening and harvesting groups are a great alternative for people who don’t have the space or time to tend to their own veggie garden. Here are a few groups within the Wellington region to consider:

Brooklyn Food Group, Brooklyn

A Brooklyn based community orchard located on Harrison Street. They share gardens around Brooklyn, and holds regular gardening and food related workshops as well as other events.

Community Orchard, Berhampore and Island Bay

A community trust group where anyone can come along and pick fresh organic fruit. As of today, it’s been 2299 days since the first tree was planted at their orchard. Since this time, the orchard has blossomed to over 50 trees, with a mixture of apples, pears, peaches, plums and feijoa’s. They are also always looking for volunteers and workers.

Innermost Gardens, Mt Victoria

A perfect community garden project for those located in the inner city. With a mission of “growing community through hands in the soil”, the group shares a passion for growing food, strong communities, permaculture design and sustainability. They also run workshops twice a month.

Operation Green Thumb, across Wellington

A Wellington City Council and Upper Hutt City Council sponsored community gardens project. They aim to help those in Wellington with no land of their own, who are on benefits, unemployed, on low-incomes or disadvantaged.

So far they have set up 7 public gardens throughout Welly.

They also offer tips and workshops on gardening and their website lets you know when the best time to plant certain plants is.

Community Fruit Wellington, across Wellington

A community based fruit harvesting charity that picks unwanted fruit backyards and orchards around Wellington and shares it with those in need. Donations are shared

throughout the volunteers and donated to charity. In 2016, the group won the Mitre10 New Zealand Community of the Year category in the Kiwibank New Zealander of the Year awards. You can contribute to the cause by helping pick fruit with the group, offering to share the excess fruit from your trees at home, or becoming a coordinator.

039

040

Minimising Waste

Wellington has a number of services to help minimize your waste and repurpose items that are no longer needed or wanted. Here are a few sustainable services you might not of considered.

Workshops

A diverse range of environment and community-based workshops are offered around the Wellington region by the Sustainability Trust. Some practical workshops include how to build a raised garden bed, building a bee hotel and building a compost bin.

Donations

Re-use items that you no longer need by donating them to charity shops, clothing bins, your friends and family or selling them online. Second Treasures Shop in Owhiro Bay accepts a wide range of things, from furniture to clothing as is open seven days!

Surplus food

Kaibosh is New Zealand’s first food rescue organization.

Sharing a vision of ‘zero food poverty, zero food waste’, Kaibosh links the food industry with community groups that support people in need. They ensure excess food goes to those who are struggling instead of majorly being discarded.

Polystyrene packaging

Since you can’t recycle Polystyrene packaging, a great and easyalternative is to donate it to places like PolyPalace, who repurpose the material into future products.

E-waste

Old phones, computers and other E-waste can be taken by the Sustainability Trust, at low cost and recycled into other new products.

Printing toner

Some printer toner or ink cartridges can be refilled by Cartridge World, which has over 40 stores nationwide.

Additional information sources Wellington City Libraries Wellington City Concil website Six local habitat care groups in Wellington Forest & Bird Wellington branch Neighbourly website Citizens Advice Bureau: Central Wellington or Eastern suburbs, or Johnsonville

041

042

Getting around Wellington

According to the Ministy of Transport, the number of vehicles on the road in New Zealand has increased over time, to 3.97 million vehicles in 2016. This means more traffic on the road and more fuel consumed. In turn, this leads to increased levels of air pollution and emissions of carbon dioxide.

It’s great to consider other modes of navigating Wellington in order to reduce our impact on the environment. One of the best ways to explore Wellington is on foot. The central city is only two kilometres in diameter, this means you can walk from one side to the other in under 20 minutes. Here are a few other methods for sustainable transportation in Wellington:

Bus/train networks

Metlink Wellington Bus Network, Go Wellington, and Tranzit Coachlines offer excellent and reliable bus and train services. Some trains and buses in Wellington even let you take cycles so you can bike the rest of the journey! Apps like Movovit allow you to track your buses in real-time, plan trips, and give feedback on how crowded buses and trains are, as well as the mood of your driver.

Car pooling

Take a passenger or be one (register first, to use). You can also download car sharing apps such as Get Chariot, Let’s Carpool, Zoomy, or Uber to order a shared ride and reduce the cost and hassle of driving.

Cycling

-Cycle Aware Wellington (advocacy and info for cyclists).

-There’s a map of cycling routes at Cycling Atlas.

-Frocks on bikes (women cycling everyday).

-Community bike repair workshop (there are many commercial bike suppliers with workshop services available).

Pedestrian apps

-Living Streets Wellington (pedestrian advocacy, and can

help you find some neighborhood explore on foot maps.)

-Walk Cycle (journey planner that helps make cycling and walking even more convenient by providing you with a map and directions that you can carry with you).

-Welly Walks (helps you discover all the best tourist spots and hidden gems in Wellington including nature reserves, forests, farmlands and the rugged South Coast; landmarks and historic sites; public art etc).

043

044

045

Eat __

03

046

047

I serve the kind of food I know the story behind - Michael Pollan

048

049

Weekend Menu

Saturday Fruit smoothie Soba noodle salad Om buddha bowl Bliss balls

Sunday West Coast avocado toast Roasted summer squash Lentil tabbouleh Vegan chocolate chip cookies

050

051

Saturday breakfast Fruit smoothie Choose from one of these delicious recipes!

Berry and yoghurt

1 cup frozen strawberries 1/2 cup fresh blueberries 1/2 cup fresh orange juice 2 tsp chopped and peeled fresh ginger 1/4 cup plain low-fat (1-percent) yogurt 2 ice cubes

Superfruit 1 cup frozen cherries 1 kiwi, peeled and chopped (reserve 2 slices for garnish) 1 cup almond milk 1 tbsp chia seeds

Pina colada

1 cup frozen pineapple 1 banana 1 cup coconut milk 1 tbsp shredded coconut, plus more for garnish

Antioxidant bliss

1 kiwi fruit 1/2 cup pineapple cubes 1 banana 1/4 cup strong green tea

Method (for all)

Combine all ingredients together in a blender and puree until smooth.

Recipes from delish.com

052

Saturday lunch Soba noodle salad

1 avocado, halved, pitted and peeled 2 tbsp green peas juice of 1/2 lime 1/2 tsp fresh mint, chopped 1 bun, cut in half and toasted a few slices of roasted tomato a handful of arugula or baby kale

Method

1. Blanch the peas: cook them for about one minute and plunge in ice-cold water to prevent overcooking.

2. Mash all the ingredients together with a fork to a desired consistency.

3. Assemble the sandwich: top each half of the bun with avocado mash, top with tomatoes and arugula.

Recipe from dine-dash.com

053

Saturday dinner Om buddha bowl

1 cup small cauliflower florets 1 teaspoon extra-virgin olive oil 1/2 teaspoon ground cumin 1/4 teaspoon salt 3 tablespoons hot tap water 2 tablespoons tahini 1 tablespoon lemon juice 1 clove garlic, minced 1 teaspoon za’atar 1 1/2 cups baby kale 1/2 cup cooked quinoa 1/2 cup canned chickpeas, rinsed

Method

1. Preheat oven to 220 degrees C. 2. Toss cauliflower with oil, cumin and 1/8 teaspoon salt in a medium bowl. Transfer to a small baking dish; roast until the cauliflower is tender, 12 to 15 minutes.

3. Meanwhile, whisk water, tahini, lemon juice, garlic, za’atar and the remaining 1/8 teaspoon salt in a small bowl.

4. Place kale in the bottom of a shallow serving bowl.

Top with cauliflower, quinoa and chickpeas; drizzle with 2 tablespoons of the dressing (save the rest for another further use).

Recipe from eatingwell.com

054

Saturday snack Bliss balls Choose from one of these delicious recipes!

Date & coconut

½ cup Dates, soaked in warm water for 10 minutes ½ cup Shredded coconut ½ cup Rolled oats ½ cup Almonds ½ cup Sunflower seeds ¼ cup Craisins, or apricots 1 Tbsp Chia seeds, optional 1 Tbsp Runny honey 1 Tbsp Tahini 2 Tbsp Toasted sesame seeds

Carrot cake (shown opposite)

2 cups desiccated coconut 2 small carrots, quartered (120 grams) 12 medjool dates, seeds removed 1/4 cup raisins 1 tablespoon almond butter 1/4 teaspoon cinnamon 1/2 teaspoon concentrated natural vanilla extract Pinch of salt

Method (for all)

Place the ingredients into your food processor and blend at high speed until the mixture is completely broken down and resembles a fine sticky crumb. Use your hands to press and shape the mixture into balls. Place the balls in the fridge over night to set.

Recipe from wholefoodsimply.com

Nut free muesli bliss balls

6 medjool dates, seeds removed 1/2 cup dried apricots 1/4 cup raisins 1/4 cup goji berries 1 cup rolled oats 1/2 cup pumpkin seeds 1/2 teaspoon ground cinnamon 1 teaspoon vanilla extract 1 tablespoon honey* 1 tablespoon coconut cream

Peanut butter & chia

½ cup Almonds ½ cup Sunflower seeds ¼ cup Craisins, or apricots 1 Tbsp Chia seeds, optional 1 Tbsp Runny honey 1 Tbsp Tahini 2 Tbsp Toasted sesame seeds

055

056

057

Sunday breakfast West Coast avocado toast

1 cup mixed salad greens 1 teaspoon red-wine vinegar 1 teaspoon extra-virgin olive oil Pinch of salt Pinch of pepper 2 slices sprouted whole-wheat bread, toasted 1/4 cup plain hummus 1/4 cup alfalfa sprouts 1/4 avocado, sliced 2 teaspoons unsalted sunflower seeds

Method

Toss greens with vinegar, oil, salt and pepper in a medium bowl. Spread each slice of toast with 2 tablespoons hummus. Top with sprouts, avocado and the greens and sprinkle with sunflower seeds.

Recipe and photograph from eatingwell.com

058

Sunday lunch Roasted summer squash

4 large zucchini (store large, not home garden large) 2 large yellow squash (crookneck) 2 tsp garlic powder 1/2 tsp ground, black pepper olive oil in an oil sprayer (see link above) 1/4 cup grated parmesan cheese

Method

1. Preheat oven to 180 degrees C. 2. Chop your squash into large, chunky slices about 1/2 to 3/4 inch thickness.

3. Spray a cookie sheet with a light coat of olive oil.

4. Line up your squash slices like little soldiers. Don’t worry about leaving any space between them. They’ll cook just fine scrunched together.

5. Spray a light coat of olive oil over the top of the squash.

6. Sprinkle spices, including the parmesan over the squash.

7. Bake for approximately 30-45 minutes, or until they have a very light golden hue to them, and you can easily push a fork through them.

8. Allow to cool slightly and serve.

Recipe from thegraciouspantry.com

059

Sunday dinner Lentil tabbouleh

200 grams puy lentils 1 bunch of spring onions 200 grams ripe cherry tomatoes 1 large bunch of fresh flat-leaf parsley 1 large bunch of fresh mint extra virgin olive oil 1 lemon

Method

1. Rinse the lentils, then cook in plenty of salted water until they are tender.

2. Drain and set aside to cool.

3. Trim and finely slice the spring onions, halve tomatoes, then pick and finely chop the herb leaves.

4. Mix the cooled lentils with the spring onions, tomatoes, herbs and 4 tablespoons of oil.

5. Add the lemon juice to taste, season with sea salt and black pepper, then serve.

Recipe from jamieoliver.com

060

Sunday snack Vegan chocolate chip cookies

2/3 cup refined coconut oil, melted 2/3 cup vegan granulated sugar 2/3 cup packed vegan brown sugar 1/2 cup unsweetened vanilla almond milk 2 teaspoons vanilla 2 1/2 cups all-purpose flour 1 teaspoon baking soda 1 teaspoon baking powder 1/2 teaspoon salt 1 bag (10 oz) vegan semisweet chocolate chips (1 1/2 cups)

Method

1. Heat oven to 180 degrees C. In large bowl, mix coconut oil, granulated sugar and brown sugar until well mixed. Stir in almond milk and vanilla.

2. Stir in flour, baking soda, baking powder and salt until dough forms. Stir in chocolate chips. Drop dough by rough rounded tablespoonfuls 2 inches apart onto ungreased cookie sheets.

3. Bake 11 to 14 minutes or until edges are light brown and tops look set. Cool 1 minute on cookie sheets.

4. Remove to cooling rack; cool completely. Store in tightly covered container.

Recipe from bettycrocker.com

061

062

063

064