January 2018 £4.95
HealtHy • SuStainable • DeliciouS
delicious & nutritious
new year nibbles
celebrate in style
try a fresh approach to food combining
grow your own smoothie supplies
cookinG with wine
fiona beckettÕ s menu for friends LentiL and avocado LahMacun
vegan classics Lucy watsonÕ s
get set for veganuary meet the team behind the scenes
Jackie Kearney shares comfort dishes inspired by home and travel
ottolenghi bakes from star anise friands to Middle eastern millionaireÕ s shortbread
contemporary ideas using the best of seasonal produce
PLUS: Slow-cooker recipes | Homemade miso | Kid-friendly curry 001_VL90[JanCoverV5]VINCE.indd 1
The UK’s best-selling, award-winning vegetarian magazine
And receive a FREE signed copy of Deliciously Ella with Friends. See page 62 for full details.
© ana cuba
We’ve got a foot in two camps this month, with ideas from Rachel Demuth for indulgent party nibbles to serve at your New Year celebrations (page 22), while also thinking ahead to healthier habits in January. While many of us relish the opportunity to eat a little more mindfully after the excesses of Christmas, some of you may be considering going vegan for a month too – we talk to Veganuary co-founder Jane Land (page 52) to find out how this kitchen table campaign has gone global since it launched in 2014. Also, Made in Chelsea TV star and animal welfare advocate Lucy Watson (page 58) reveals you can have your favourite vegan cake and eat it too, while you can tuck into fabulous vegan comfort food from the kitchen of former MasterChef contestant Jackie Kearney (page 76). If you’ve got a heavily laden wine rack to get through, food writer Fiona Beckett recommends using some of your booze to enhance your cooking (page 66), with a menu that’s perfect for a sit-down supper party. For inspiring ideas for everyday eating, try Anna Jones’s inventive seasonal recipes (page 34), while Chava Eichner transforms the humble jacket spud with her vegan twists on the perfect tatty toppings (page 54). Whether you’re veggie, vegan, flexitarian or omnivorous, many of us have the challenge of catering for a variety of different food preferences every day at home. We love Jo Pratt’s refreshingly practical and realistic approach (page 46), with flexible recipes we think everyone will love – perfectly adaptable for the modern family in 2018.
Ô Even a moment of mindfulness Ð enjoying the smell of a freshly cut lemon or taking the time to notice the pattern inside a sliced tomato Ð can be a wonderful thingÕ
Ô The Ottolenghi way has always been about abundance, inclusion and celebration. ItÕ s the way weÕ ve always cooked and itÕ s the way weÕ ve always bakedÕ © Mike english
Wishing you all health and happiness for the new year. Lindsey Harrad, Editor cOVer reciPe: lentil and avocado lahmacun by catherine Frawley
© Peden + Munk
© dan Pearce
Rachel DemuthÕ s party spread with deliciously novel nibbles Ð just add bubbly! Page 22
Katy McClellandÕ s midweek meals combine ingredients for a nutritious boost. Page 40
Your trusty slow cooker will help you stick to healthy new year resolutions. Page 86
Ô There are no sacrifices to be made when you go vegan Ð you can still have everything that you love, whether itÕ s spag bol or chocolate fudge cakeÕ
In this issue…
luNCH FOR TwO PluS SPA TREATMENTS AT BHuTi PAGE 12
FooD matterS 15 Season’s eatings Celebrate winter produce, from creamy leek bake, to cauliflower fritters and sprout salad
22 Party favours Add a dash of sparkle to your New YearÕ s gathering with Rachel DemuthÕ s small bites
28 Eco chef
Tom Hunt says eating a wide variety of foods improves biodiversity and our gut health too Ð plus make your own miso and kimchi
40 Perfect pairings Many ingredients are even more nutritious when cooked together Ð Katy McClelland takes food combining to a new level
46 Recipes for a flexitarian family Food writer and restaurateur Jo Pratt creates mix-and-match recipes to suit the different dietary needs around your dinner table
54 Chava’s kitchen
Budget-friendly and the ultimate comfort food, Chava Eichner reinvents your tatty toppings for quick and easy midweek meals
66 Dine with wine 40
Food writer Fiona Beckett recommends enhancing your cooking with a dash of wine in her fabulous entertaining menu for friends
70 Sweet talk
76 Home and away MasterChef contestant turned professional chef Jackie Kearney cooks up vegan comfort dishes inspired by recipes from childhood and travels
3 ways to buy
80 Family food
l Subscribe: get the equivalent
of three FREE issues delivered direct to your door Ð page 62 l Buy online: add to basket at www.selectmagazines.co.uk l Download the digital edition from www.pocketmags.com
Yotam Ottolenghi teams up with pastry chef Helen Goh to share creative cakes from their latest book
Kate Hackworthy tempts little taste buds to try more adventurous flavours, with a kid-friendly creamy curry and easy homemade naan bread
86 The simmering pot
Stoke up your slow cooker for delicious and healthy dinners to welcome you home
Subscribe today and receive Deliciously Ella with Friends for FREE! – see page 62
19 Growing tales
Hodmedod is pioneering uK-grown lentils and urges us all to think more about the provenance of our pulses
07 Shopping list
30 Grow a smoothie garden
08 New shoots
alice Whitehead shows how easy it is to plant a few pots to produce your own supply of ingredients for juices and smoothies
Meet vegan pie and mash makers; try lowsugar granola and healthier new year tipples
34 The simple things Sharing tales of family life and beautiful seasonal recipes, anna jones says we can all find a mindful moment in the kitchen
52 31 days to make a change The story behind veganuary, the kitchen-table campaign thatÕ s going global
Stylish and thoughtful gifts for your party host
82 Little life join the Big garden Bird Watch, help save British bees and make bumblebee cakes
Our campaign has the appeal of a mass participation event... there’s so much community spirit jane land, veganuary Ð page 52
91 Back issues donÕ t miss out! Order your copies here
92 Beauty notes Winter skin-savers with luxurious shea butter
58 Guilt-free pleasures
98 Travel journal: London
Made in Chelsea star lucy Watson reveals her vegan journey and her favourite recipes too
Take the capitalÕ s museum trail and enjoy fabulous veggie eats along the way www.vegetarianliving.co.uk
use me in the tumble drier
washes wa wash
No nasties, all natural
Powerful plant based detergents from Ecozone ü Laundry liquid that’s tough on dirt & stains at 30 degrees ü Kind to colours & whites and gentle on skin ü Concentrated formulas for 50 washes Smart, sustainable & safe
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Raise your game After-dinner games such as charades and trivia are a great way to keep the party going after the food has been devoured, and will definitely help everyone get to know each other! Set of three games, £19.50 from Marks & Spencer
A pretty keepsake makes the perfect thank-you gift. Everyone will love the fragrance of this Bayliss & Harding pink Prosecco and cassis candle. £14.99 from Argos
ToasT The hosT
Looking for a special gift to take to a festive party? Your host will appreciate any of these thoughtful little treats.
Everyone loves to pull a cracker at the dinner table, and these minimalist black and gold ones are the stylish choice for a grown-up gathering. Set of six, £12 from Next
Trim the tree
A houseplant in a stylish pot is a lovely home gift, and succulents are both easy to care for and totally on-trend too. £12 from Sainsbury’s Home
Yes, cheese! A rich and creamy premium blue Stilton Ð made with vegetarian rennet and crumbled into a collectable limited edition Paxton & Whitfield jar Ð is ideal for anyone who loves a top-notch cheeseboard. £28 from www.paxtonandwhitfield.co.uk
A charming little gift that doubles as a festive decoration, the Bettys Bauble features a robin design by Yorkshire artist Emily Sutton and is filled with tangy orange and lemon jellies coated in Swiss dark chocolate. £4.95 from www.bettys.co.uk
Hamper of delights
For a really hard-working host, this homebaking hamper includes decadent milk, white and dark chocolate drops, cocoa powder, St Lucian cocoa nibs and a chocolate cookbook. A special treat for chocoholics and keen bakers. £65 from www.hotelchocolat.com
ItÕ s only polite to bring a bottle and at New Year parties only something bubbly will do! Try The Best Champagne Brut, a vegan-friendly and affordable fizz that goes nicely with nibbles. £19 from Morrisons
Berry delicious For something that feels really luxurious but doesnÕ t break the bank, this Britishmade Liberty blackberry and sloe gin jam is a perfectly posh partner for cheese and savoury biscuits. £5.95 from www.libertylondon.com www.vegetarianliving.co.uk
newshoots All the lAtest vegetAriAn And vegAn lifestyle news And products, plus reviews, events And much more...
Little eaters ChildrenÕ s menus under the spotlight Going out to eat used to be seen as a treat, but research shows itÕ s more common now with 40 per cent of parents eating out with their kids at least once a fortnight. However, 66 per cent of parents say they donÕ t think childrenÕ s food in restaurants is good enough. If youÕ re looking for the best places to take your family for a meal during the Christmas holidays, take a look at the Soil AssociationÕ s new interactive league table ranking childrenÕ s food in 25 of the UKÕ s most
popular restaurant chains. While several chains have significantly improved their childrenÕ s menus over the past two years, the Soil AssociationÕ s Out to Lunch campaign, in collaboration with Hugh FearnleyWhittingstall and secret diner families, has uncovered continuing widespread poor practice with a number of chains failing to serve fresh food or healthy choices. In particular, the campaign found restaurants serving oversized childrenÕ s puddings Ð one dessert at Hungry Horse
Pie & mash night Put pie and curry together and youÕ ve got a dream comfort-food combo for a chilly winter evening. PukkaÕ s new Vegetarian Society-approved recipe pops the nationÕ s favourite curry inside its signature light and flaky pastry to create the Veggie Tikka Masala with Chickpea & Spinach. With aromatic, warming spices and deliciously crisp casing, we found the pie pairs perfectly with traditional mash or sweet potato wedges with green beans or peas. l £1.69 from Asda, Morrisons, SainsburyÕ s and Tesco.
was found to include 78g of sugar, over 400 per cent of a childÕ s daily sugar allowance. ChildrenÕ s meals were also found to include additives linked to hyperactivity (E133 Brilliant Blue FCF), additives made from insects (E120 cochineal), and flavourenhancer MSG (monosodium glutamate). While family favourites such as Prezzo and NandoÕ s have fallen into the bottom five of the league table, JamieÕ s Italian topped the list. See the full results at www.soilassociation.org/outtolunch.
TUrN TO PAGE 10 FOr VEGAN PIE INSPIrATION, Or Try JO PrATTÕ S CrEAMy LEEK ANd MUSHrOOM PIE ON PAGE 47
© jeremy longsden
They may have a rather unappetising name Ð and are often known by the prettier name of blush oranges Ð but blood oranges are a real treat at this time of year. The best fruits come from sicily and get their distinctive vibrant colour thanks to anthocyanin, which develops as the fruit ripen through warm mediterranean days and cold nights. At their sweet and tangy best in january and February, their colour can range from pink to maroon and dark red, but usually the deeper red the skin of the orange, the more intense the colour inside too. Try them in a sicilian-inspired salad with sliced raw fennel, olives, rocket, a drizzle of olive oil and seasoning.
How to be Happier
If the thought of making yet more new year resolutions you canÕ t keep doesnÕ t appeal this year, why not take inspiration from the japanese principle of ikigai instead? The japanese believe everyone needs an ikigai Ð a passion, a drive, a meaning to their life that makes them jump out of bed each morning Ð and according to the residents of okinawa, the worldÕ s longest living people, finding your own individual ikigai is the key to a happier life. If you feel youÕ ve lost your mojo, Ikigai: The Japanese Secret to a Long and Happy Life by Hector garcia and Francese miralles (Hutchinson, £12.99) could be the bedside reading you need to kickstart a more mindful 2018.
If youÕ re a veggie whoÕ s been toying with the idea of going vegan, or maybe youÕ d just like to ditch the dairy for a month to give your wellbeing a boost, Veganuary is the perfect opportunity to give plantbased living a try. The campaign is encouraging everyone to sign up and join in the fun, with daily emails, recipe ideas and a friendly Facebook community We CHAT to help support you To VegAnuAry throughout january. Co-Founder l Find out more jAne lAnd on pAge 52 and sign up at www.veganuary.com.
Five ways to get inspired...
CHeers for beers! Forget about dry january and enjoy a trip to the manchester Beer & Cider Festival this month (25Ð 27 january), organised by the Campaign for real Ale. Featuring over 750 different beers and ciders, real ale connoisseurs can sample a wide range of artisan brands at the festival venue, manchester Central. A great day out and the perfect way to support independent brewing too. l For details, go to www.mancbeerfest.co.uk.
With many popular sweets containing ingredients that arenÕ t suitable for veggies and vegans, from gelatin to the red food colouring carmine (made from beetles), sainsburyÕ s has announced itÕ s to stock a wider range of veganfriendly confectionary,
many of which also avoid using other nasties such as gmos, refined sugar and artificial colours and flavours, making them a great choice for everyone in the family! From marshmallows to cola bottles, there will be plenty of treats to choose from,
plus an exclusive range of eveÕ s Tree products that contain no artificial colours, flavours, preservatives or sweeteners. Take your pick and mix from Fruity gummies, lemon Coconut Ice, strawberry Fudge, and Cranberry & orange Fudge, all £1.60 per 100g bag. www.vegetarianliving.co.uk
newshoots The pies have iT
As a vegan couple, Marco and Carla Casadei were keen to prove that vegan food is not just one option on a menu, and that it can compete with traditional foods, so they launched LondonÕ s very first vegan pie and mash shop, Young Vegans. Ô We love good British food and nothing is more satisfying than a hearty serving of pie and mash!Õ says Marco. Ô It was tough to get started as not many markets were interested in vegan food and we didnÕ t have much money, so we were doing as many vegan festivals and pop-ups as we could and trading anywhere that would take us.Õ Now settled into a 200-year-old building in Camden Lock Place, the charming space features lots of repurposed old wood, hand-painted furniture and candlelight to create a really cosy, arty feel. Evolving the menu is one of their favourite aspects of the business, and customers love their quirky take on traditional recipes. Ô We have a lot of fun coming up with new food ideas and this is something that happens naturally day to day anyway. Currently, we are taking concepts that donÕ t normally exist in the pie world and making them pielike just for fun. A lot of these have ended up being very popular, for example, the Mac Õ nÕ Cheese and Cheeseburger pies, and most recently Le Coq au Vin!
Meet the Maker Ô However, the Seitan & Ale is probably our biggest seller as that is most like a steak and ale pie, so it ticks boxes for vegans and omnivores alike. We also love our All Day Breakfast Ð it really tastes top notch and is very hearty. I also think the gluten-free option Ð Sweet Potato in Red Wine Ð is a must-try. You wouldnÕ t even know it was gluten-free, so anyone can enjoy it.Õ With pie and mash coming in at £7, or with a dessert and drink included for £10, Young Vegans proves plant-based food can still be hearty, good value and appeal to a wide range of people. But whatÕ s with the name? Surely their pie and mash is not just for trendy 20-something Camdenites. Ô Our name, Young Vegans, is all about eating well and feeling good both nutritionally and karmically,Õ says Marco. Ô We compare this with feeling young again, which is why we chose the name. WeÕ ve got lots of exciting plans for the future so watch this spaceÉ we can promise that whatever we do itÕ ll be fun and full of heart.Õ l Find Marco and CarlaÕ s pie shop at www.youngvegans.co.uk.
Low- and nosugar granoLa If youÕ re lookIng to cut the sweet stuff In 2018, start at breakfast wIth these healthIer crunchy cereals.
1 Lizi’s Adventurers Granola
A new lower-sugar vegan granola thatÕ s designed to appeal to kids, this has over 10g of fibre per 100g and only 3.5g sugar per 30g serving. With toasted oats, cereal crisps, ground almonds and coconut, it comes in tasty strawberry or banana flavours. l From £3.69 at leading supermarkets nationwide.
2 Jordans Low Sugar Granola With less than 3g of sugar per 45g serving, JordansÕ two new granola recipes are a great way to cut back. Choose from Cherry & Almond or Almond & Hazelnut varieties packed with oats, nuts and a magic ingredient Ð chicory root fibre Ð which still gives it that lovely crunch. l £3.99 from Waitrose, SainsburyÕ s, Morrisons, Asda and Ocado.
3 Mornflake No Added Sugar Granola
This tasty granola is packed with raisins, pumpkin seeds, almond slices and chopped hazelnuts, plus toasted oat clusters to make it naturally sweet and flavoursome with no added sugars. ItÕ s also made with sustainable palm oil and is vegan-friendly. l £2.69 from Ocado.
In our trolley
veg LIvINg LOveS
The Veg LiVing TeamÕ s faVouriTe producTsÉ
Fresh & pure
Koko Dairy Free unsweetened coconut-based alternative to milk is the first on the market to have no added sugar and with only 16 calories per 100ml itÕ s one of the lightest plantbased milks available. The fresh, pure flavour means itÕ s highly versatile and tastes great in tea and coffee, on cereals and in smoothies and sauces. Free from dairy, soya, nuts and gluten, itÕ s fortified with calcium and vitamins and contains no artificial flavours, colours or preservatives. l £1.50 for 1 litre from Tesco, Ocado, Morrisons, Waitrose and SainsburyÕ s.
Bollywood Balls For something quick and tasty for dinner, HeckÕ s new vegan-friendly and glutenfree Indian-style Bollywood Bites combine cauliflower, green lentils, pulses and seeds spiced with chilli, ginger, cumin and turmeric. Serve with pilau rice or wrapped in a flatbread with a drizzle of raita. l £3 from www.heckfood.co.uk or Waitrose.
Great for when you want something quick and indulgent on a winter evening, or need a meal for friends that tastes as good as restaurant food, the new DellÕ Ugo Pasta Plus range of five filled pasta dishes are something special. Each pack comes with a flavoured butter made with Somerset milk to finish your dish, with varieties including GoatÕ s Cheese & Beetroot Fiorelli with mint butter, Butternut Squash Fiorelli with herb and garlic butter, and classic Ricotta & Spinach Ravioli with sage butter. l £3.99 per pack from Waitrose.
Party PoP If you’re looking to start your healthy resolutions early, try these low-sugar drinks for New year toasting.
o’s so scrumptious We canÕ t resist a biscuit with a cuppa in the VL office, and now gluten-free brand SchŠr has relaunched their Mini OÕ s as new Chocolate OÕ s with an improved recipe. We were impressed with the soft and creamy vanilla centre and light, crunchy biscuit. The new SchŠr Luxury Chocolate Biscuits are generously coated in chocolate and are utterly moreish. Both are perfect for coeliacs, but youÕ d never know they were gluten-free! l Chocolate OÕ s £2.10 per 16-pack and Luxury Chocolate Biscuits £2.60 per 12-pack, both from Waitrose and Asda.
Have your cake…
If youÕ re looking for a guilt-free pudding to help you get through healthy January, award-winning British brand Freaks of Nature has the solution. These all-natural cheesecakes are free from dairy, gluten, eggs, soya, white sugar and preservatives, yet still taste delightfully decadent. Available in Strawberry Blonde or chocolate and caramel flavoured Choc & Awe varieties for a sweet treat you can enjoy any time. l £2.29 from Waitrose.
The Skinny Minis six-pack of vegan-friendly low-sugar Prosecco makes a great party favour, as each guest can have their own little bottle to toast the New Year. Would it be wrong to pop in a straw Ð we donÕ t think so! l £39.99 from www.thomsonandscott.com.
Sumika, which means Ô lightÕ in Japanese, is Marks & SpencerÕ s new lower-alcohol, lowercalorie range of vegan wines, which use nonfermented grape juice to reduce the alcohol and sugar content. For a really pretty tipple, Sumika RosŽ is a refreshing, elegant choice with wild strawberry and raspberry flavours. l £7.50 from Marks & Spencer.
Soda FolkÕ s alcoholinspired yet booze-free vegan-friendly sodas are the perfect noadded-sugar choice for designated drivers and other dry partygoers. Try the Proseccoinspired Chardonnay Grape variety with pear juice and elderflower. l £2.49 per bottle from www.sodafolk.com. www.vegetarianliving.co.uk
© TImELESS pICTURES.CO.UK
newshoots Do you get enough? Amanda Hamilton Ð nutritionist, health expert, broadcaster, writer and consultant Ð works with UdoÕ s Choice and explains why we all need more essential fatty acids in our diet.
What are essential fatty acids (EFAs) and why are they important?
Relax and RechaRge at Bhuti The only organic vegan cafŽ in southwest London, Bhuti is certified by the Soil Association and offers delicious nutrient-dense plant-based food. The cafŽ is at the heart of an eco-wellbeing escape, which also offers an amazing yoga studio; a menu of natural beauty treatments and complementary therapies; a membersÕ club and a diverse calendar of events and workshops. The cafŽ menu is carefully devised by Cicely Brown, BhutiÕ s nutritional therapist, who is passionate about stripping nutrition back to the basics and getting in touch with a more instinctive approach to eating. All the food is homemade from scratch on site, and everything is vegan, as well as being free of gluten and refined sugar. You can tuck into nutrient-packed breakfasts including buckwheat power pancakes; or for lunch try nourishing Bhuti bowls you can build yourself from a choice of grains, raw and cooked vegetables, and falafel or vegan burgers, drizzled with a range of tasty dressings. Satisfy a sweet tooth with a delicious selection of cakes, cookies and protein balls. The cafŽ also serves Canton loose-leaf teas, infusions,
and organic Union coffee, as well as superfood lattes including beetroot, charcoal and a warming grounding golden elixir with turmeric. As part of its wellbeing programme, Bhuti has more than 60 weekly expert-led yoga, pilates, meditation and fitness classes, and over 50 holistic treatments. Leave stress at the door and indulge in treatments such as Ila Kundalini, Crystal Sonic Rejuvenation, Ayurveda and even astrology readings, to name a few options. l Discover more about what Bhuti has to offer, at www.bhuti.co.
Win! A HolistiC spA experienCe Vegetarian Living has teamed up with Bhuti to offer a gorgeous lunch and spa experience. A lucky winner plus guest can enjoy a two-course meal with drinks and desserts plus a 30-minute treatment each, of their choice, to leave feeling nourished and rejuvenated! l To enter, go to www.vegetarian living.co.uk. Competition closes 4 January 2018. Bookings subject to availability.
Essential fats are necessary for human health, but the body canÕ t make them so you have to get them through food. We need these fats for healthy nerve and brain function, and to carry and store essential fat-soluble vitamins. Omega-3 fatty acids in particular are highly concentrated in the brain and appear to be important for brain memory, performance and behavioural function. Several clinical studies also suggest that diets rich in omega-3 fatty acids lower blood pressure in people with hypertension. Essential fats also play a critical role in normal skin function and appearance, playing a role in structural integrity and barrier function of the skin Ð if you are deficient in essential fatty acids, your skin can easily lose lustre.
How can we make sure we get enough EFAs? ItÕ s important to have the proper ratio of omega-3 and omega-6 (another essential fatty acid) in the diet and the vast majority of people donÕ t achieve this. An average British diet is simply not rich enough in the most potent sources of omega-3 such as oily fish, or for vegetarians, chia seeds, nuts and seeds. Symptoms of omega-3 fatty acid deficiency include fatigue, poor memory, dry skin, heart problems, mood swings or depression, and poor circulation.
Can a supplement help? When youÕ re choosing an oil to supplement your diet, make sure itÕ s certified organic and remember that dark glass bottles better preserve taste and aroma. A product such as UdoÕ s Choice Ultimate Oil Blend can provide all the omega-3 and omega-6 needed, in the right ratios, in just one spoonful. ItÕ s versatile enough to go into smoothies, salad dressings or simply drizzled on warm food. The light, nutty taste means it is more acceptable to children too! l For details, go to www.udoschoice.co.uk.
Drink to good health Meet the new cola that has all the great taste consumers want, without all the bad stuff.
ola isnÕ t exactly top of the list when it comes to healthy choices. It either contains heaps of sugar or aspartame, not to mention the preservatives, artificially manufactured caffeine and phosphoric acid. The drink has got a bad name, but thatÕ s about to change, thanks to Green Cola. Green Cola tastes just as good as all the leading brands, but Ð and this is a huge but Ð it contains no sugar, no phosphoric acid, no aspartame and no preservatives. ItÕ s also caffeinated by natural caffeine extracted from green coffee beans Ð which is why itÕ s called Green Cola. Brought to the UK market by a small company based in Surrey, Green Cola was conceived in Greece where it won New
Product of the Year in 2015. ItÕ s now a massive hit in Romania, Germany, Ireland, Hong Kong and Spain. ItÕ s especially popular with consumers who are making changes to their diet in order to lead a healthier lifestyle. Ô ThereÕ s nothing else like Green Cola on the market,Õ says CEO Paul Woodward. Ô Most low-calorie colas contain aspartame which many consumers are increasingly concerned about. Green Cola is the product of years of perseverance and passion. It took two years to create the recipe for a truly great tasting zero-sugar cola thatÕ s not loaded with unwanted chemicals, additives or preservatives.Õ Green Cola is sweetened with stevia, a natural plant extract from the Stevia
rebaudiana plant, which is native to South American tribes whoÕ ve used it for over 1,500 years. It is 150 to 200 times sweeter than sugar, so a little goes a long way. With the introduction of a new sugar tax next year, many soft drink companies are looking for alternative ways to reduce the sugar content in their drinks and Green Cola is ahead of the game. Ô People are demanding more choice when it comes to their desire to achieve a healthier lifestyle,Õ says Paul. Ô But during our development of Green Cola we had one strict rule Ð no sacrifice on taste! WeÕ ve had an overwhelming response from the vegetarian and vegan communities who welcome a healthier cola alternative from a British company. Õ Green Cola is currently stocked by Ocado, Amazon and Tesco cafŽ s, as well as select artisan food and coffee shops.
It took two years to create the recipe for a truly great tasting zero-sugar cola that’s not loaded with unwanted chemicals, additives or preservatives www.vegetarianliving.co.uk
Delicious in January
The first month of the year presents a traditional conundrum. The pantry’s still stocked with leftover festive treats, but your healthy-eating resolutions are supposed to kick in now. If the frosty mornings and a touch of the inevitable postChristmas blues mean your salad-loving switch is well and truly turned off, let yourself be led by nature and enjoy winter’s bounty in healthy yet hearty dishes that are perfect for cold-weather produce, such as leeks, cauliflower and celeriac. Roasting trays piled with vibrant veg; slow cookers simmering with soups and stews enriched with pulses; fragrant spiced curries and the natural sweetness of seasonal fruits will keep you nicely nourished throughout January.
turn to page 17 to make baked leeks with apple, thyme and goatÕ s cheese
PhoToGRaPh: FaITh MaSon
Dutch pancake with raisins, orange blossom and marmalade Making one big pancake is much easier than standing at the stove endlessly flipping, especially if youÕ re feeding a crowd. This one is gorgeously fragrant with oranges and raisins and is a good opportunity to use up some of that nice marmalade you got for Christmas, or even a homemade preserve. If you are not in possession of marmalade, or if you arenÕ t partial to it, just use any good quality jam or fruit compote of your choice. Serves 4 | Prep 10 mins Cook 20 mins 2 tbsp vegetable oil 130g plain flour 2 tbsp golden caster sugar pinch of salt 3 large free-range eggs, lightly beaten 300ml milk 2 tsp orange blossom water 1 tsp vanilla extract finely grated zest of 1 orange 60g mixed raisins good-quality marmalade, to serve
1 Preheat the oven to 220C/ fan 200C/gas 7. Pour the oil into a 30cm x 20cm x 5cm roasting tray and place inside the oven to heat. 2 Whisk the flour, sugar and salt together in a mixing bowl. Whisk the eggs, milk, orange blossom water, vanilla and orange zest together in a jug. Gradually stir the wet ingredients into the dry, incorporating the flour as you go to make a smooth batter. 3 Working quickly, remove the roasting tray from the oven and pour in the batter. Sprinkle over the raisins and gently nudge them under the batter if necessary. Return to the oven and bake for 20 minutes, or until puffed, golden and just cooked through. Serve hot, spread with the marmalade. n PeR SeRvInG (WIThouT MaRMalaDe)
336 cals, fat 11g, sat fat 2g, carbs 46g, sugars 21g, protein 12g, salt 0.52g, fibre 2g
Recipe adapted from Roasting Tray Magic by Sue Quinn (Quadrille, £14.99) Photography by Faith Mason.
If youÕ ve been to see the new Paddington film recently then you might have marmalade on your mind too. Many of us receive some posh preserves for Christmas, but thereÕ s so much more you can do with them than simply spreading on toast or making sandwiches. For a quick breakfast when youÕ ve run out of fresh fruit, try popping a few spoonfuls of jam or marmalade into a glass, topping with some creamy yogurt, then add a sprinkle of granola. ItÕ s like those shopbought yogurts with a fruit layer Ð the kids will love it! It can work for savoury dishes too Ð try whisking orange marmalade with white wine vinegar, extra-virgin olive oil, Dijon mustard and a dash of sugar for a lovely sharp, citrusy dressing that pairs well with dark green leaves such as baby spinach and rocket, grains such as quinoa or buckwheat, and some nice salty feta. Marmalade makes a simple toasted cheese sandwich
even better Ð try it with slices of your favourite melty cheese and some spinach for a lovely twist on a classic, or take it one step further and oven-bake a wheel of Brie topped with a good dollop of marmalade (or jam) wrapped in either filo or puff pastry. Perhaps our favourite twist is to make marmalade gin Ð using a bottle of gin, a jar of marmalade, sugar and vanilla essence. Go to www.fruitliqueurs.co.uk for a recipe to try. For best results, choose a marmalade with a high fruit content, made with organic cane sugar and only natural flavourings such as fresh ginger, citrus, herbs and spices, with no artificial colours, flavourings or preservatives. January is also the best time to make your own marmalade, especially when the Seville orange season starts Ð but donÕ t delay, as these bitter oranges, which are perfect for marmalade-making, are only available until mid-February.
Your January larder Fruit and nuts Almonds, apples, blood oranges, Brazil nuts, clementines, kiwi fruit, lemons, oranges, passion fruit, pears, pineapple, pomegranate, rhubarb, satsumas, tangerines, walnuts
Vegetables Beetroot, Brussels sprouts, cauliflower, celeriac, celery, chicory, horseradish, Jerusalem artichoke, kale, kohlrabi, leeks, parsnips, potatoes (maincrop), salsify, shallots, swede, truffles (black), turnips
PHoToGRAPH: FAiTH MASon
Season’seatings Creamy baked leeks with apple, thyme and goat’s cheese Leeks, apple, cheese and cream parked in the same roasting tray is a very good thing indeed. This makes a fantastic meal served with a crunchy green salad dressed with a sharp vinaigrette. Serves 4 | Prep 10 mins | Cook 1 hr 1 tbsp unsalted butter, plus extra for greasing 500g leeks, trimmed, rinsed and cut into 1cm coins sea salt and freshly ground black pepper 2 tbsp olive oil 1 large free-range egg 200ml single cream 200ml vegetable stock 2 cloves garlic, crushed 100g soft vegetarian goatÕ s cheese 20g grated vegetarian Parmesan-style cheese small handful of thyme leaves 1 eating apple 150g ciabatta, torn into bite-sized pieces 30g finely grated vegetarian Cheddar cheese 1 Preheat the oven to 180C/fan 160C/gas 4 and butter a 30cm x 20cm x 5cm roasting tray. 2 Place the leeks in the tray, season well with salt and pepper and toss with the olive oil. Dot the 1 tablespoon of butter over the leeks, add a splash of water and cover tightly with foil. Bake for 30 minutes, shaking the tray occasionally. 3 Meanwhile, stir all the remaining ingredients, except the apple, ciabatta and Cheddar, together in a jug. 4 When the leeks are done, peel, quarter and core the apple. Slice each quarter into the roasting tray. Add the ciabatta and toss to combine. Pour over the cream mixture and turn the bread to coat. Sprinkle over the Cheddar and bake for another 30 minutes until golden. Serve immediately. n PER SERvinG 407 cals, fat 26g, sat fat 12g, carbs 27g, sugars 8g, protein 14g, salt 0.67g, fibre 6g
Recipe adapted from Roasting Tray Magic by Sue Quinn (Quadrille, £14.99) Photography by Faith Mason.
Recipe adapted from Real Food by Mike by Mike McEnearney (Hardie Grant, £20). Photography by Alan Benson. www.vegetarianliving.co.uk
PhoToGRAPh: DAN PeRez
PhoToGRAPh: DAN PeRez
4 large or 8 small (about 1kg) tomatoes 2 small cucumbers (about 200g) 2 green chillies (optional) 1 whole unwaxed lemon 1 onion or 4Ð 6 spring onions 4 tbsp finely chopped fresh mint leaves or 1 tbsp crushed dried mint 4 tbsp olive oil 4 tbsp lemon juice 1 tsp salt
Cauliflower fritters with Palestinian salad Serves 4 Prep 30 mins Cook 15 mins 300g cauliflower (about 1 small or ½ large) 5 spring onions, finely chopped large handful (25g) flat-leaf parsley, finely chopped 1 tbsp finely chopped mint leaves 2 cloves garlic, very finely chopped ½ tsp salt ½ tsp ground cumin ½ tsp nine spice mix (see recipe, right) ¼ tsp turmeric 120g plain flour (or use a mixture of plain and wholemeal) 4 free-range eggs, beaten olive oil, for frying labneh, flatbreads and Palestinian salad, to serve
1 Chop the cauliflower into large chunks and steam or boil until fork-tender but not too soft, about 5 minutes. Remove from the heat, allow to dry for a few minutes then chop into small pieces. 2 Put the cauliflower into a large mixing bowl and add the spring onions, parsley, mint, garlic, salt and spices. Gently toss to combine without mashing the cauliflower. Add the flour and eggs and mix well. 3 To pan-fry, pour enough oil into a large frying pan to reach at least 2cm up the sides. Place over a medium heat until a drop of the mixture bubbles up right away. Scoop about 4 tablespoons of the mixture into the pan, pressing it gently with the back of a spatula to flatten. Add several
more scoops, leaving enough room between them to make flipping easier. Cook for 3Ð 4 minutes on each side, or until golden brown. Drain the cooked fritters on paper towel while you cook the remainder (the fritters can be kept warm in a low oven until you are done frying). 4 Serve with a dollop of labneh, flatbreads and the Palestinian salad. n PeR SeRVING 517 cals, fat 33g, sat fat 6g, carbs 37g, sugars 12g, protein 14g, salt 2.08g, fibre 7g
Recipes adapted from The Palestinian Table by Reem Kassis (Phaidon, £24.95). Photography by Dan Perez.
1 Chop the tomatoes into very small cubes and put into a large bowl. Dice the cucumbers into similar-sized small cubes and add to the tomatoes. If you are using a traditional large cucumber, make sure to peel and deseed it first. 2 Deseed the chillies, if using. Chop very finely, and add to the vegetables. Slice the lemon into thin rounds, discarding the top and bottom rounds and any seeds as well, then chop each round into small cubes. Add to the salad. Dice the onion very finely and add to the salad. Finally throw in the chopped fresh mint leaves or dried mint. 3 Drizzle with olive oil and lemon juice and sprinkle with salt. Toss very lightly and serve immediately.
nine sPice mix 6 tbsp allspice berries 6 cinnamon sticks 3 tbsp coriander seeds 1 tbsp black peppercorns 1 tsp cardamom seeds ½ tsp cumin seeds 10 cloves 2 blades of mace ½ nutmeg, crushed Dry-fry the spices on a medium heat for around 10 minutes, stirring with a wooden spoon and taking care not to burn them. Cool completely then grind to a fine powder. Store in an airtight container for several months.
Josiah Meldrum, Hodmedod Lentils INTErvIEW: LINdSEY HArrAd An award-winning producer with its finger firmly on the pulse, Hodmedod specialises in bringing forgotten, neglected and in some cases downright difficult to grow beans and peas, and more recently cereals and grains, back to the nationÕ s shopping baskets. Taking on everything from fava beans to carlin peas, British quinoa and naked barley, one of their latest innovations is UK-grown lentils. Ô As far as we can discover, lentils havenÕ t been grown commercially in the UK for at least 150 years,Õ says Hodmedod co-founder Josiah Meldrum. Ô Over the last 30 or 40 years there have been various research projects that have looked at UK lentil growing, but despite some promising results none have led to field-scale production.Õ Lentils are a notoriously difficult crop and, even if all the conditions are right, they are often not very high yielding. Yet, they are a useful low-input crop for less intensive farming systems: they fix their own nitrogen, suffer few pests and diseases and require less water than many other crops. In 2014, Josiah visited Sweden to meet farmers growing beans, saw their successful lentil trials and heard about a continuing tradition of lentil growing on the island of Gotland. The Hodmedod team realised that if they can grow lentils in Sweden, then it may be possible in the UK too. They started
working with Professor Martin Wolfe at his pioneering farm, Wakelyns Agroforestry, in North Suffolk, and using seed sent from Sweden plots were planted in 2015. The first crop yielded a significant harvest and theyÕ ve since introduced five more farmers to the project, including farms using a mix of innovative land management techniques, from organic, to biodynamic, agroforestry and even one using vegan principles, although none use herbicide or pesticide sprays on the lentils. India is the largest producer of lentils while Canada is currently the biggest exporter in the world, although lentils are also grown in Europe. Ô In some places the tradition of lentil growing is so long that particular varieties have developed, such as Puy from France or Castelluccio from Italy,Õ says Josiah. Ô These varieties are often protected, like wines, in recognition of their cultural significance and their unique flavours, which are attributed to the specific variety and to the soil and climate of the area where they are grown. WeÕ re looking forward to seeing whether similar differences emerge between lentils grown in different parts of England. WeÕ re already delighted to have had feedback that our first crops have the peppery, earthy, umami flavour and firm texture that puts them up there with the best in the world.Õ
ItÕ s an important point, as many people do think of pulses as rather tasteless, homogenous ingredients that simply add padding and protein to a dish. Ô WeÕ ve all come to think of them as the base of a meal not the star. But we know that people do care where their food has come from, who grew the crop and how. And we also know that pulses arenÕ t all the same and that, for example, the UK grows the best peas and fava beans in the world, so we need to be shouting about the origins of these foods Ð putting it on the front of the pack not hiding it in the small print on the back.Õ l For details of their full range of products, go to www.hodmedods.co.uk. www.vegetarianliving.co.uk
Shaved Brussels sprouts and freekeh salad Brussels sprouts are truly delicious when given a chance to shine. In this winter salad they are shaved super-fine and eaten raw, deliciously paired with a sprightly dressing and refreshing herbs. Freekeh is a highly nutritious grain made from roasted green grains (usually wheat). It has a lovely chewiness that adds another dimension to this salad. Serves 4 | Prep 10 mins | Cook 20 mins 90g cracked freekeh 200g Brussels sprouts, trimmed 3 spring onions, finely sliced handful of mint, roughly chopped handful of coriander leaves handful of pomegranate seeds 2 tbsp walnuts, toasted and roughly chopped (optional) For the orange and pomegranate dressing: 60ml orange juice 2 tbsp olive oil 1 tbsp sherry vinegar 1 tsp pomegranate molasses 1 tsp Dijon mustard 1 small clove garlic, crushed 1 Cook the freekeh in a large saucepan of lightly salted boiling water for 15Ð 20 minutes, or until al dente. Rinse under cold running water, then drain well, squeezing out as much water as possible. 2 Meanwhile, for the dressing, combine the ingredients in a jar. Seal with the lid and shake until well combined. Season to taste. 3 Using a sharp knife, or a mandolin if you have one, shave the Brussels sprouts lengthways as finely as you can.
4 Put the cooled freekeh in a large bowl. Add the shaved sprouts, spring onion and herbs, and toss to combine. Drizzle with the dressing and toss until mixed through. Serve sprinkled with the pomegranate seeds, and walnuts if using. n PeR SeRvIng 238 cals, fat 13g, sat fat 2g, carbs 20g, sugars 5g, protein 8g, salt 0.11g, fibre 6g
Recipe adapted from The Vegetable by Caroline griffiths and vicki valsamis (Smith Street Books, £25). Photography by Chris Middleton.
Party favours Add a touch of sparkle to your New Year’s Eve gathering with the exciting flavours of Rachel Demuth’s tempting small plates. Welcoming in a new year is all about trying new things and what better way to start than by cooking new recipes for your friends. This is a great opportunity to let go of old favourites, push the boundaries and climb out of your cosy cooking comfort zone. We have the most fun at the cookery school when weÕ re coming up with new recipes, testing them and trying them out on the office staff. Not surprisingly, they say they enjoy recipe-testing days best! Across the globe, many traditional New YearÕ s foods represent good fortune, with almost every culture having special dishes that symbolise good health, happiness and prosperity for the year ahead. Fruit, vegetables, beans and grains usually feature strongly in these traditions. Round shapes, orange or red colours and sweetness are symbolic of a happy new year, along with the number 12. So why not decorate your table with 12 oranges or 12 pomegranates Ð not only will it look vibrant, it will certainly be a talking point for your guests. One New Year my Spanish relatives had
me standing on one foot and eating a grape for every stroke of midnight, hoping each grape would be sweet as a bitter grape would forecast a bad month. ItÕ s surprisingly difficult to eat 12 grapes so quickly! In Greece a pomegranate is smashed on the ground in front of the front door, the redder the colour the healthier your heart, and the more bountiful the seeds the more prosperity you will enjoy. Turkey also welcomes in the new year with pomegranates, while the Italians eat lentils for prosperity as the humble pulseÕ s shape resembles Roman coins, and as they plump up during cooking this symbolises growing wealth. The Chinese and Japanese serve Ô long lifeÕ noodles that are very long and must not be broken when cooking. They are then slurped carefully so that they donÕ t break when eating. In the southern US, black-eyed beans are eaten to remember frugality from the Civil War and to herald in an abundant year, while in Scotland a black bun is baked, which is a very dark, rich dried fruit and black treacle pudding encased in pastry.
A New YearÕ s Eve party might be the last indulgence for many people before deciding to go vegan for Veganuary or abstaining from alcohol for dry January, so itÕ s important to make it special. Small eats should sparkle and ideally be something novel, a surprising antidote to traditional, heavy Christmas food. Choose ingredients that will enliven your palate and quirky presentation to amuse your guests. The food should also be filling enough to soak up the alcohol, especially if you are just serving small eats and nibbles throughout the evening. Sparkling wine is a New YearÕ s favourite and itÕ s fun to flavour it up. Try the Italian aperitif Aperol or you could add liqueur such as cassis or raspberry, or make a Bellini with peach purŽ e. Make sure you have nonalcoholic drinks available too Ð our top choice is mulled apple juice (see recipe, on page 26). The small eats we have chosen are more substantial than canapŽ s and would be best served on small plates, as they are bigger than a mouthful. WeÕ ve gone for unusual flavours with liquid smoke to mimic smoked
salmon in our carrot gravlax, truffle oil in the celeriac purŽ e with iridescent pickled cauliflower, and mini baked potatoes filled with chanterelles and topped with shavings of truffles. Happy New Year!
1Ð 2 tsp white wine vinegar small piece of kelp 4 juniper berries, crushed 1 tsp sugar or maple syrup 50ml water
Smoky carrot and almond cream oatcakes
For the almond cream: 100g skinned almonds, soaked overnight in plenty of cold water 3 tbsp olive oil 2 tbsp nutritional yeast ½ tsp dried garlic powder or 1 small clove fresh garlic crushed to a smooth paste zest and juice of ½ lemon sea salt, to taste
This vegan version of gravlax using carrots instead of salmon is the creation of Lydia Downey, one of our tutors. The method of Ô curingÕ very thinly sliced carrot gives an uncanny likeness to smoked salmon without the fish flavour. WeÕ ve served ours with an almond cream, but you could use a regular dairy cream cheese or soft goatÕ s cheese. Makes 16 | Prep 45 mins + soaking cook 20 mins 2 large fat carrots 3 tbsp finely chopped dill juice of ½ lemon 16 oatcakes 1 tbsp chopped capers For the smoky marinade: 2 tbsp shoyu 1Ð 2 tsp liquid smoke or sweet smoked paprika
1 Preheat the oven to 180C/fan 160C/gas 4. Place all the marinade ingredients in a small pan and heat gently. 2 Slice the carrots very thinly into fat ribbons with a sharp knife, mandolin or speed peeler. Place in a dish and pour over the hot marinade. Mix thoroughly to coat the carrot well. 3 Take a large sheet of foil and lay a sheet of baking parchment the same size on top. Tip out the carrots onto one half of the parchment with the marinade. Lay them as flat as possible so they arenÕ t folded or tangled. Fold over both the foil and parchment, and close all the edges by rolling
ALL IMAgeS © RoB WICkS/eAT PICTuReS uNLeSS STATeD oTHeRWISe. FooD STYLINg BY LYDIA DoWNeY
SMokY CARRoT AND ALMoND CReAM oATCAkeS
About RAchel Chef-proprietor of the awardwinning Demuths restaurant in Bath for 25 years, Rachel is now dedicated to running the Demuths Vegetarian Cookery School, which offers a range of themed workshops, guest chef events, cookery holidays in France and Italy, and the Demuths Vegetarian and Vegan Diplomas for professional chefs and keen cooks. As a well-travelled foodie, Rachel loves to combine her passion for global cuisine with the best of locally grown produce. www.demuths.co.uk
inward and pinching to seal. Place the foil package onto a baking tray and bake in the oven for 15Ð 20 minutes or until the carrots are tender. Set aside to cool. www.vegetarianliving.co.uk
Chef’slarder 4 To make the almond cream, drain the soaked almonds and place in a blender with the other ingredients. Blend until very smooth, adding a little water if necessary. You are aiming for a thick, smooth consistency, similar to Greek yogurt. Taste and adjust the seasoning to your liking. 5 Place the chopped dill onto a plate. Drizzle the carrot slices with the lemon juice, then take a slice and dip both the long edges into the dill. Place onto a tray, and repeat with the remaining carrot slices. 6 To serve, spread a teaspoon of almond cream onto an oatcake then drape or curl a carrot slice on top attractively. Add a few chopped capers and place onto your serving plate. Repeat with the remaining carrot slices. COOKÕ S TIP You could use pumpernickel or rye sourdough bread instead of the oatcakes. This recipe would make fantastic vegan bagels for a special brunch or lunch. The smoky carrot would also be great served with scrambled tofu for a delicious vegan breakfast. n PeR OATCAKe 115 cals, fat 7g, sat fat 1g, carbs 8g, sugars 2g, protein 3g, salt 0.42g, fibre 3g
Celeriac medallions with truffled purée, roasted and pickled cauliflower These are a little fiddly to make but so delicious and attractive for a special occasion. WeÕ ve made them as a canapŽ , but you could make larger-sized medallions for a lovely starter. each step of the preparation can be done up to two days in advance, so they can be heated and assembled at the last minute. Try to find prettily coloured cauliflowers if you can, as they make all the difference to the appearance, but if not, you could add turmeric or beetroot to the pickle marinade to add colour. Makes 12 | Prep 45 mins + marinating Cook 30 mins 1 medium cauliflower (about 400g) or 2Ð 3 coloured varieties such as orange, purple and green 1 tsp olive oil 1 large celeriac 100ml water from steaming or veg stock 1Ð 2 tbsp truffle oil ¼ tsp salt 2 tbsp sunflower oil 1 tbsp chopped pistachios or hazelnuts
CeleRIAC MeDAllIOnS WITH TRuFFleD PuRƒ e, ROASTeD AnD PICKleD CAulIFlOWeR
For the pickle marinade: 100ml white wine vinegar 100g caster sugar 1 tsp black peppercorns 1 tsp coriander seeds, crushed lightly 1 tsp salt 1 small red chilli 2 sprigs of thyme zest and juice of ½ lemon 1/8 tsp turmeric or beetroot powder (optional) 1 Preheat the oven to 200C/fan 180C/gas 6. Make the pickle marinade by placing the vinegar and sugar in a saucepan and heating gently until the sugar has dissolved. Add in all the other ingredients, plus the turmeric if you want a marinade that turns the cauliflower yellow, or beetroot powder for a purple marinade. 2 Cut the cauliflower into quarters. Take one of the quarters, cut into florets and either slice thinly with a mandolin or very sharp knife. You will find that as you slice, there will be fragments that break off; you can set these pieces aside to steam and purŽ e later. Keep the better-shaped slices for pickling. Place the slices into the pickle marinade and leave for a minimum of 1 hour. If you have time, you can prepare this the day before. 3 Place another quarter of uncooked cauliflower onto a roasting tray. Break it into small florets then into smaller pea-sized pieces, and drizzle with the olive oil to lightly coat. Roast for 10 minutes until golden and slightly charred in places. Set aside. 4 Steam the rest of the cauliflower including any trimmings and stalk for 8Ð 10 minutes until tender, and set aside for making
into the purŽ e. Keep the water from the steaming pan. 5 Peel the celeriac and slice into 1.5cm slices. Place in a steamer or colander sitting above a saucepan of simmering water with a lid, and steam for 8Ð 10 minutes or until tender. You may need to do this in batches. Place the cooked celeriac on a board and cut out small rounds with a biscuit cutter. Set aside to cool. Keep the trimmings for the purŽ e. 6 To make the purŽ e, place the steamed celeriac trimmings and steamed cauliflower in a blender with 100ml cooking water or stock. Blend until very smooth, adding more water if necessary, but keeping the purŽ e thick. Add the truffle oil and salt. Blend again, then taste and adjust the seasoning and truffle oil, if needed. Transfer the purŽ e to a small saucepan. 7 When you are ready to serve the canapŽ s, heat the sunflower oil in a frying pan. Fry the celeriac rounds until crisp and golden on both sides, then drain on paper towel. Heat the purŽ e gently. 8 To assemble, place the celeriac rounds onto a serving plate. Top with a teaspoon of the purŽ e, then a few pieces of roasted cauliflower. Carefully place a few slices of the pickled cauliflower on top, followed by a sprinkle of chopped pistachios or hazelnuts. Serve immediately. COOKÕ S TIP If you donÕ t have truffle oil, you can use a fruity olive oil, or a walnut or hazelnut oil. n PeR MeDAllIOn 62 cals, fat 4g, sat fat 1g, carbs 4g, sugars 3g, protein 2g, salt 0.22g, fibre 3g www.vegetarianliving.co.uk
Chef’slarder Roasted small potatoes with chanterelles
rOASTed SMAll POTATOeS wiTH CHAnTerelleS
These stuffed, roasted small potatoes make an amusing canapŽ , but would also be a great main course served in larger baked potatoes for an indulgent supper. Chanterelles arenÕ t the easiest mushrooms to find, so do use other flavoursome mushrooms such as oyster or shiitake Ð chestnut mushrooms would be delicious too. Makes 12 | Prep 15 mins | Cook 40 mins 12 small potatoes, washed 3 tbsp olive oil coarse sea salt sprig of fresh rosemary, chopped 100g chanterelle mushrooms 1 banana shallot, chopped 1 large clove garlic, finely chopped 100ml cr• me fra” che 1 tbsp chopped chives, plus extra for garnishing sea salt and black pepper black truffle shavings (optional) 1 Preheat the oven to 200C/fan 180C/gas 6. Put the potatoes into a roasting tray with 2 tablespoons of the olive oil and rub well to coat. Sprinkle with the coarse sea salt and rosemary. Bake for 30Ð 40 minutes, until cooked through. 2 Meanwhile, clean the mushrooms with a brush to remove any dirt. Trim the stalks, leaving as much intact as possible. Tear into 2Ð 3 pieces, keeping the mushroom shape. 3 Heat the remaining olive oil in a frying pan, fry the shallot until golden, then add the garlic and quickly stir-fry. Stir in the mushrooms, season lightly, and cook over a high heat for 3 minutes. As they are cooking, the mushrooms will first release their liquid content and then turn golden and crispy. At this stage, stir in the cr• me fra” che and chives and season to taste. 4 To assemble, cut a nick in the top of each potato while itÕ s still hot. Squeeze to open and gently prise apart slightly. Scoop a teaspoon of the potato out to make room for the filling. Spoon a generous teaspoonful of the mushroom mixture into the cavity, and sprinkle with a little extra chives. 5 Fill all the potatoes then finish with a shaving of black truffle, if using. Serve while hot. n Per POTATO 102 cals, fat 6g, sat fat 3g, carbs 10g, sugars 1g, protein 1g, salt 0.01g, fibre 1g Simply swap the cr• me fra” che for the same amount of soya cream, to make your mushroom sauce to fill the potatoes.
Mulled apple juice Serves 4 1 litre quality apple juice (we like BradleyÕ s) ½ orange ½ lemon 4 cloves 2 sticks of cinnamon ¼ piece of nutmeg 2Ð 4 tbsp maple syrup, honey or sugar (optional)
Pour the apple juice into a saucepan and place over a medium heat. Thinly peel the zest of both the orange and lemon and add to the pan with the spices. Simmer gently for 10 minutes to infuse the flavours. Taste and sweeten if necessary with maple syrup, honey or sugar. Slice the orange and cut into halves or quarters. Serve warm in glasses or cups with a slice of orange. Sweeten your mulled apple juice with either the maple syrup or sugar, if needed.
The key to a good diet is eating a wide range of different and delicious foods, says Tom Hunt. This simple philosophy of eating is healthy and sustainable both for you and the planet, promoting better gut health and biodversity in nature. A sustainable diet is a healthy diet. To live well, we must be healthy and nothing is more necessary for good health than food, supported, of course, by an active lifestyle. But with such a wealth of dietary information available to us these days, what is a healthy diet, and how can we find a way of eating that suits us? The science of food is important for understanding our health, but food is cultural too and eating is Ð and should be Ð an emotional and pleasurable experience. A food that is nutrient-dense but unappetising to eat will be difficult to sustain as part of a regular diet. So eating for pleasure is thankfully essential for our health, not to mention the added psychological benefits we derive from feelgood chemicals such as serotonin. There is a consensus that a vegetable-led diet is healthy Ð but it can still be unhealthy too. The recent popularity of vegetarianism and veganism has led to an increase in processed products that are full of unhealthy fat, sugar and salt. This rise in processed foods and a decrease in people cooking from scratch is directly linked to a rise in obesity and noncommunicable diseases, and a decrease in the diversity of foods consumed within our diets. According to the UN Environmental Programme, more than 75 per cent of our diet is now made up of just 12 plant species, a fraction of the tens of thousands of edible plant species inhabiting our world. Diversity is essential for our health, not just from the micronutrients and good bacteria that a varied diet gives us, but also for the environmental benefits to the planet offered by a diverse farming system, along with
increased biodiversity and resilience. Eating seasonal foods from root to fruit Ð in their entirety with all their fibrous skin and leaves Ð facilitates diversity within our diets and helps to simultaneously increase the flora of our gut, along with the flora of our soils by supporting biodiversity. This month IÕ ve chosen two fermented recipes for their health benefits. Alliums, like the leek, garlic and onion in my seasonal kimchi, are a prebiotic which, once fermented, become a probiotic, essentially giving a double benefit to our gut health, adding to our gut flora and feeding it. Feel free to scout the markets for new
ingredients you havenÕ t tried before and adapt my kimchi recipe to suit, which helps support diversity in your local area.
Homemade chickpea miso Miso is so simple to make and oh so worth the six months plus it takes to ferment and be ready to eat. Once made, you can enjoy your own miso for the next couple of years as it continues to ferment and change in flavour. Miso carries a complex variety of healthy bacterias and fungi good for our health, including Aspergillus oryzae, a key ingredient of koji, a type of fermented rice. PHOTOgrAPH: TOM HUNT
Variety is the spice of life
Tom Hunt is an acclaimed ecochef and author of The Natural Cook. He founded the Forgotten Feast, a campaign working on projects throughout the Uk to revive our cooking heritage and help reduce food waste, and also runs his award-winning restaurant Poco in Bristol. Tom is a vegetarian and an official chef of Feeding the 5,000, a global event highlighting food waste. Find out more at www.tomsfeast.com, and follow on Instagram and Twitter @tomsfeast, #rootToFruitEating.
PHOTOgrAPH: NEIl WHITE
HOMEMADE cHIckPEA MISO
PhotogRAPhy: LAURA EDWARDS
Use this chickpea miso to flavour soups and stews, to marinate vegetables or simply drink as a savoury tea. 500g dried chickpeas, soaked overnight 500g koji (purchase in Asian supermarkets or online) 200g sea salt 2 tsp chickpea miso or last yearÕ s miso mixed with 50ml warm water (optional) 1 Bring the soaked chickpeas to the boil and simmer for 10 minutes, skimming any scum off the surface. Place the lid on top and simmer for 1 hour or until soft, then leave to cool. 2 Mash the chickpeas in a pestle and mortar or with a pulse blender until you have a paste with some texture. Mix the koji with 150g of the salt and massage thoroughly into the the chickpea paste along with the miso, if using. Add water as necessary to create the consistency of a thick, slightly moist paste. Form the mixture into balls, firmly patting them to remove any air. 3 Pack the balls into a large clean ceramic or plastic container, pushing them down into the container with your knuckles, expelling any air. Smooth off the top and sprinkle with the remaining salt to help prevent mould. Cover with a layer of parchment, and place a plate and weight on top, roughly equal to the weight of the mixture (about 1.5kg). 4 Leave in a dark, cool space to ferment from 6 months up to 3 years. Check the miso after 6 months. If a mould has formed, simply scrape it off. Unless the mould is black the miso, will be fine. WIntER KIMChI
Winter kimchi Kimchi is powerful stuff and an acquired taste, however it is certainly a taste worth acquiring. When fermented, kimchi contains probiotics and good bacteria that support a good gut, in turn keeping our immune system in check. It is utterly delicious served as a condiment, fried with rice, in an omelette or added to a broth to give it a savoury kick. 400g hardy greens (varieties of kale and cabbage) 2 root vegetables (from celeriac to swede), cut into 5mm matchsticks 1 leek or onion, sliced thinly and washed 2 level tsp salt 4 tbsp rice flour (wheat flour works too, but not as well) 8 cloves garlic, peeled 1 onion, roughly chopped 4 tbsp Korean chilli powder or other, to taste sesame seeds, to serve (optional)
1 Pull or cut the green leaves off the thick stalks. Cut the stalks into small pieces and chop the leaves into several large pieces. Soak the greens in water to wash. Drain well and mix with the sliced root veg and leek or onion. Massage the salt into the mixture. Leave for 30 minutes, then pour off any excess liquid. 2 Meanwhile, bring 400ml water with the rice flour to a gentle simmer. Keep stirring for a few minutes until it thickens and starts to bubble. Simmer for another 1Ð 2 minutes until it becomes opaque. Remove from the heat and set side. 3 Blend 50ml water, the garlic and chopped onion to a purŽ e. Add the rice porridge and chilli powder and pulse-blend to mix. Pour the garlic mixture over the greens and mix thoroughly. Pour into a clean container and press down, packing it in tightly. 4 Eat the kimchi fresh with sesame seeds on top or for the full benefits of fermentation
leave at room temperature for 4 days until it starts bubbling and fermenting. At this point, you can put it in the fridge to slow the fermentation or leave it at room temperature to continue becoming stronger. It will keep in the fridge indefinitely.
Winter kimchi adapted from The Natural Cook by tom hunt (hardie grant ,£20). Photography by Laura Edwards.
ChefÕ s note
All ingredients in my recipes are optional. Please feel free to increase or decrease quantities or swap out ingredients when necessary.
Grow a smoothie garden
Looking for a new year project? Alice Whitehead suggests planting a detoxifying container garden for a ready supply of green smoothie and juice ingredients you can grow and blend at home. Dry January, new year diets, extreme detox. After the Christmas excess, it can be easy to look for quick fixes for our overindulgence. While a new year cleanse can do wonders for mind and body, what happens when January is over? ItÕ s time to turn over a new leaf with a smoothie garden! Green juices and smoothies are packed with nutrients and fibre that can flush out toxins and help you feel fuller for longer. So whether you have a small balcony or a sprawling patio, setting aside a patch specifically for roots, leaves and fruits for homemade blends is a fun project to plan in the depths of winter Ð and can encourage
you to eat better all year. Invest in some raised beds, window boxes, or half a dozen pots (placed close to the kitchen door, so they can avert that craving for something unhealthy), then grab some soil, seeds and a blender Ð and youÕ re good to go!
Shoots and leaves pea shoots and greens such as Swiss chard, kale and spinach are among the easiest veg to grow for DIY smoothies. pea shoots can be grown now by scattering on the surface of moist soil and covering lightly. Snip the shoots once they form two or three leaves. leafy greens are best sown from March,
thinly on the surface of moist, peat-free compost in pots or raised beds, and covered with 2cm of soil. You can also grow them as cut-and-come-again micro-veg in a cool room, coldframe or greenhouse in January. packed with iron and immune-boosting vitamin C, these veg are ultra-nutritious but less is more when it comes to fibrous kale and earthy chard. ItÕ s best to cut the central rib out of these veg, particularly if the leaves are large, and avoid using too much as they can bring a bitter flavour to your drink. pea shoots, by comparison, add a crisp pea flavour, and mild and buttery spinach partners with a myriad of fruit and veg.
porTrAIT phoTo © AlICe WhITeheAD
About Alice Alice Whitehead is a writer who loves to grow, eat and get muddy. For 20 years she has written garden and food features for magazines and newspapers, and more recently split her time between tending two large, city allotment plots and a school garden club. She still hasnÕ t decided whether she prefers the pen or the spade. Follow Alice on Twitter @allotmentalice.
In summer, add courgette gluts to smoothies and juices
The superfood favourite, nutritious kale is easy to grow
Colourful chard is rich in iron and vitamin C Cooking the spinach first will help release more antioxidants and iron, and youÕ ll also fit larger servings into your smoothies. Freeze ahead and youÕ re good to go for the rest of the year!
Rainbow roots Vitamin-rich carrots and beetroot add a beautiful sweetness to smoothies and juices, as well plenty of eye-popping colour. Beetroot in particular is known for its ability to detoxify the liver and you can grate them in raw. However, if youÕ re not a fan of chunky textures, itÕ s best to peel and parboil the carrots and peel and roast beetroot to bring out their sweet flavour and ensure a smoother smoothie. Carrots and beetroot do well in deep pots, around 20cm deep and 25cm in diameter. Sow carrots from February under fleece or cloches and beetroot later in March, scattering the seed thinly on the surface of the compost and covering with around 1cm soil. Thin seedlings to 5cm apart so the roots have room to swell. (You can use the thinnings in your smoothies too!) Keep well watered and harvest when the beetroot is golf-ball sized and the carrots are markerpen thickness. If you harvest alternate plants, the others can be left to grow and you can harvest again.
Fragrant foliage A surprisingly overlooked ingredient in smoothies, herbs bring feisty flavours and nutrients to blends. Mint, lemon balm and rosemary are particularly tasty and easy to grow from cuttings rooted in water. Simply snip off a healthy-looking top section from a neighbour or friendÕ s plant and strip off the bottom few leaves. Pop in water and pot up
into soil once a nice root ball is formed. You can keep them indoors until the weather warms up, and plant out into separate pots. Rosemary will like warm, dry conditions, and lemon balm and mint can tolerate partial shade but like moist soil. All herbs are rich in essential oils and antioxidants, with rosemary in particular offering antibacterial properties. Mint and lemon balm are excellent digestives and reduce inflammation and bloating.
Summer stunners Once you get the blending bug, you can plan ahead and get growing for summer. Water-rich fruits such as tomatoes, cucumber and courgette add a savoury tang to smoothies and if you have a glut, this is a great way to use up older or damaged fruit. Add three cane wigwams to your raised bed, or to separate pots, and sow or plant direct Ð tomatoes, cucumbers and courgettes like the same conditions: fertile soil and lots of water. You can start your tomatoes off this month indoors, somewhere warm and bright, sowing one or two seeds to a modular tray filled with compost. Cover with 1cm of soil and keep watered. Use a lightbox and propagator to get them off to a flying start, and once the plants have two true leaves you can pot them up. Gradually acclimatise the teenage tomatoes to outdoor conditions in April, and transplant. You can also grow courgettes and cucumbers indoors from April, but they do better when sown direct. Sow two seeds at the base of each cane. Cucumbers and courgettes are oozing with blood pressure-lowering potassium, and peeled and chopped they act as a thickener in smoothies. Virtually tasteless,
Four energising veg and Fruit juicing combos Green Goddess Add a handful of pea shoots to 1 chopped, cored and peeled green apple, a handful of wilted spinach, a generous squeeze of lemon juice and ½ cucumber. Blend with water to your preference. eat to the beet Whizz up 2 roasted beetroots with a handful of wilted spinach, 2 small peeled and chopped apples, 1 banana, ½ peeled orange, a squeeze of lemon and a pinch of cinnamon. Add water to taste. herb heaven Blend 250ml almond milk with a handful wilted spinach, 1 banana, 4 mint leaves, and 4 lemon balm leaves. Golden Gazpacho PurŽ e 4 tomatoes with 2 peeled oranges, 2 chopped celery sticks and 2 parboiled carrots. Add water for a smoother consistency.
they are a great foil for stronger spices and citrus. Tomatoes make a superbly savoury smoothie mixed with celery and basil, and plenty of pepper. Cook them a little first before adding to your blender, as this helps to release more of the antioxidant lycopene, which helps mop up free radicals that harm our cells. www.vegetarianliving.co.uk
photograph: Mike english
EvEryday Eats Delicious new ideas from Anna Jones, food pairing to get a nutritional boost from your meals, and Lucy Watsonâ€™s favourite vegan recipes.
PhOTOgrAPhY: ANA CuBA
The simple things
Vegetarian food writer Anna Jones on motherhood, mastering midweek meals and taking time to smell the lemons… Ô IÕ ve spent the last 14 years cooking and I could never understand it when people would say Ò I canÕ t make a bŽ chamel on a Tuesday night, that recipeÕ s far too complicatedÓ and I used to think Ò What are they on about Ð itÕ s not that difficult!Ó Õ laughs food writer Anna Jones, who since getting married to her partner John and having her now two-year-old son Dylan, admits she has a whole new perspective on family life. Ô Since having Dylan, I know that if you have a small kid, or several small kids, or other responsibilities and things going on in your life, actually making a bŽ chamel is too big an ask on a weeknight, and sometimes even making a simple tomato pasta seems too much,Õ she says. Ô Motherhood has really made me strip down my cooking even more.Õ Pregnancy proved to be an interesting and challenging time for a food writer who has built a reputation for creative vegetable cooking, as she found herself mostly craving Ô potatoes and beige foodÕ . Ô Pregnancy was fascinating for me in terms of my response to flavours, as I went from eating an incredibly colourful rainbow diet to only wanting really bland food. I know itÕ s incredibly common but it still took me by surprise. Kale and leafy greens, squash, sweet potatoes, I couldnÕ t go near them Ð and itÕ s only been in the last six months that IÕ ve come back to them. Again, before, I never really understood when people
didnÕ t like certain foods, because with the exception of a few things Ð I donÕ t eat meat and IÕ m not a huge fan of truffles Ð I love all foods. It was an interesting exploration for me; for the first time I saw why people might not like certain things, and itÕ s helped with feeding my son and understanding how sensitive his palate is too.Õ
The kitchen sanctuary As one of those lucky people who has turned her passion into a career after starting out as one of Jamie OliverÕ s apprentices at Fifteen, Anna says sheÕ s always enjoyed retreating to the kitchen and often finds cooking calming, which is not something all of us can relate to. But since Dylan came along, her kitchen has become even more of a sanctuary. Ô Cooking is one of the ways I switch off from the busyness in my life. Obviously, cooking is my job too and I spend a lot of time developing recipes and so quite often IÕ m not cooking in a calm or meditative way, but if I can give myself a bit of time or space to make something like marmalade, or even enjoy the process of something as simple as whisking some egg whites Ð obviously not when thereÕ s a little boy tugging on my leg Ð then I can get grounded by cooking. Ô ItÕ s so easy to really lose that connection with food if weÕ re not careful and to forget weÕ re cooking something that came from the earth. ItÕ s a very primal, natural thing and
food can spiral a long way from that. Even a moment of mindfulness Ð enjoying the smell of a freshly cut lemon or taking the time to notice the pattern inside a sliced tomato Ð can be a wonderful thing if you donÕ t have a whole day to languish in the kitchen.Õ
No tags or labels Ten years ago Anna made the decision to go vegetarian and says back then when her food career was in its early days and she was working in Jamie OliverÕ s creative team as a recipe developer and stylist, it was a big step. Ô I did feel I had to whisper it to my close friends first and then break it to people gradually because there definitely wasnÕ t the awareness of the issues around health and sustainability that we have today,Õ she admits. Ô I must have told Jamie I was vegetarian about 50 times, but a couple of years ago I said to him Ò I donÕ t eat meatÓ and he was shocked Ð thereÕ s so much going on in that manÕ s life I guess itÕ s hard for him to remember all the specifics of other peopleÕ s lives! But what IÕ ve always enjoyed from my interaction with Jamie is that heÕ s been a big supporter and champion of my books and my writing, and what I wanted to achieve was that people who eat meat and fish can accept my writing and recipes for what they are, as joyful eating with no tags or labels. I guess the fact he hadnÕ t really noticed I was vegetarian means it was working!Õ
Her first book Ð A Modern Way to Eat Ð came out six years ago, and Anna says even then there were Ô a lot of ungenerous connotations attached to the word Ò vegetarianÓ that donÕ t seem to exist now. Many chefs say Ò plant-basedÓ now to talk about meat-free cooking, to try to avoid setting off the hemp trouser and mung bean receptors. Although I have to say IÕ m a fan of both those things!Õ The aim of A Modern Way to Eat was to define a new place in the vegetarian cookery landscape Ð which had previously mostly been dominated by stalwarts such as Linda McCartney and Rose Elliot Ð with inspiring recipes that were not side dishes, or packed with meat-replacement ingredients or something you could Ò pop a piece of meat on top of at the endÓ , but unashamedly pure vegetable-based recipes with a fresh contemporary feel that a new generation of plant-based eaters could connect with. Now with two more books under her belt and a regular Guardian Cook column, AnnaÕ s gorgeous new tome of around 260 recipes, The Modern CookÕ s Year, is an evocative exploration of seasonal cooking thatÕ s as inspiring in the kitchen as it is for bedtime browsing.
Moods and seasons Ô IÕ m not sure why I decided to write the biggest book ever with a toddler to look after too!Õ she laughs. Ô But this book has all the ins and outs of whatÕ s happening in my kitchen through the seasons, both in terms of ingredients and techniques, and also moods and feelings. I donÕ t think 100 or even 200 recipes would have been enough. I know people wonÕ t cook from it every night, but I wanted them to open it and know what to make on a warm evening in July or a really chilly November day; there had to be a generous amount of recipes. Ô IÕ ve broken the seasons down roughly into two-month chunks. The seasons are so nuanced, breaking it down into just autumn, winter, spring and summer doesnÕ t reflect how much things change throughout the year and the different vegetables that are available. Going into the greengrocer in early March or late May is going to be a completely different landscape of ingredients, even though they are both spring months.Õ As well as trademark dishes such as her popular one-pan pasta dishes, super-easy traybake dinners that can be left to cook while you do the kidsÕ bedtime routine and sweet treats such as her favourite almond and smoked salt blondies, Anna provides mind-maps with step-by-step formulas for
RoAsT CELERIAC, fENNEL, CLEMENTINE ANd ALMoNd Aì oLI
making everything from fritters to roasting tray dinners or hearty salads Ð to help people cook without a recipe and put together ingredients they already have in the fridge. Ô These mind-maps are great for people who donÕ t necessarily have that intrinsic cooking brain that knows that fennel is great with lemon or butternut squash with chillies. I always liken it to my brother Ð heÕ s a brilliant musician, but I canÕ t pull out the components in a piece of music, itÕ s just a great song. ItÕ s the same for some people with recipes Ð they canÕ t taste and recognise all the ingredients when they eat something in a restaurant, they just know itÕ s a great-tasting dish.Õ Anna makes creating beautiful, delicious food seem so effortless, but even sheÕ s more realistic these days about how tough it can be cooking for a family, day in and day out. Ô It can be difficult to carve out time to really enjoy cooking, but even if you canÕ t do it every night then maybe every couple of weeks,Õ she says. Ô A step-by-step approach works best I think Ð if youÕ re not a practiced chef then donÕ t start with pastry, just make a pasta youÕ ve never cooked before. ItÕ s the same thing if youÕ re trying to change your
diet, becoming vegan overnight would be tough Ð going from takeaways to quinoa is going to be a challenge, so make small changes to start with. Ô Cooking and eating is a learning process, it starts as a child and continues when youÕ re an adult too Ð it definitely still is for me. If you can see the process of learning as an opportunity to eat more delicious, more interesting and more nutritious food then you will enjoy it.Õ
AnnAÕ s winter recipes Roast celeriac, fennel, clementine and almond aïoli I made this on a bleak winterÕ s day, a wash of grey with little going for it other than that it encouraged me to stay inside, light a fire and cook. I decided to use the celeriac that had arrived in our veg bag that week, but I wanted something filling and warming and bright too. I decided to fry the celeriac in butter until it was just brown, adding a deep caramel toastiness to the gentle veg. I did the same with a couple of www.vegetarianliving.co.uk
Upfront heads of fennel and then boosted its freshness with some charred clementine. It was all topped off with an almond a• oli. I serve this with some spelt or quinoa and a peppery salad, dressed with a little clementine juice and good olive oil with a generous grating of black pepper. Serves 4 | Prep 20 mins Cook 25 mins 1 celeriac (about 600g) butter or olive oil 2 heads of fennel, cut into 1cm wedges 2 clementines, peel on and cut in half good pinch of dried chilli flakes zest of 1 unwaxed lemon flaky sea salt and freshly ground black pepper For the almond a• oli: 150g blanched almonds 1 lemon 60ml extra-virgin olive oil 1 tsp Dijon mustard 1 small clove garlic 1 Start by soaking 100g of the almonds for the a• oli in 125ml cold water. Preheat the oven to 220C/ fan 200C/gas 7. 2 Thickly peel the celeriac with a knife, then cut it into irregular medium pieces about the size of a 50p coin. 3 Meanwhile, make the a• oli. Put the remaining 50g of almonds onto a baking tray and toast in the oven for 8 minutes. You want them to be deeply toasted and dark golden but in a matter of minutes they can go from well toasted to burned, so keep an eye on them. Once toasted, tip into a bowl and leave to cool. 4 Drain the soaked almonds and put them into a high-speed blender with 125ml fresh cold water, the juice of half the lemon, the oil and mustard. Blitz on a high speed until you have a very smooth mayonnaise-like paste. Add the garlic and toasted nuts and blitz in the blender until itÕ s smooth again. Season with salt and pepper and taste, adding a little more lemon, oil or salt if needed. 5 Heat a large frying pan on a medium heat and add a good knob of butter or oil and the celeriac. Season well and cook until browned all over, then scoop the celeriac onto a baking tray and put the pan back on the heat. 6 Add the fennel wedges and cook in the same manner until well browned Ð you may need to add some more butter or oil as you go, if anything looks like itÕ s
sticking Ð then add the clementines, cut-side down, and cook for 5 minutes until charred. Transfer the clementines and the fennel to the tray, and sprinkle with the dried chilli and lemon zest. Roast in the oven for 10 minutes until cooked through and charring at the edges. 7 Once all the veg is cooked, carefully peel the clementines from their peel, scatter over the tray, then serve the lot with generous spoonfuls of the aioli. COOKÕ S TIP You could make a traditional a• oli if you like, but this one, made with deeply toasted almonds, backs up the brown butter. It is best made in a good high-speed blender Ð that way it will be super-creamy and smooth; a little texture wonÕ t be the end of the world, though. I make a larger quantity than I need, as it will keep in the fridge for up to a week. I use it for sandwiches or as a dip, but if youÕ d prefer to keep a tight ship you can halve the ingredients. n PeR SeRvIng 426 cals, fat 34g, sat fat 5g, carbs 13g, sugars 10g, protein 11g, salt 0.90g, fibre 15g Make sure you fry the celeriac and fennel using the oil, not the butter.
Spaghetti with squash polpette This is my comfort food. Little polpette made from squash and fennel, speckled with lentils and light from the ricotta, tossed with spaghetti thatÕ s had the bright green kiss of some pistachio pesto. Once rolled, the polpette freeze well and can be slowly fried from frozen in some olive oil. Here, I bake them for ease and to make their load a little lighter. Serves 4 | Prep 30 mins + resting Cook 30 mins 350g spaghetti a few basil leaves, to serve For the polpette: olive oil 1 small fennel bulb, finely chopped ½ red onion, thinly sliced 1 clove garlic, crushed 100g butternut squash, peeled and grated 150g cooked Puy lentils (about ½ drained can) 50g breadcrumbs (I use wholemeal)
‘Since having Dylan, I know that making a béchamel is too big an ask on a weeknight. Motherhood has really made me strip down my cooking even more’
SPAgheTTI WITh SquASh PolPeTTe
100g ricotta cheese zest of 1 unwaxed lemon 25g vegetarian pecorino or Parmesan-style cheese, finely grated, plus extra to serve 1 red chilli, chopped, or a pinch of dried chilli flakes a few sprigs of parsley, leaves picked and roughly chopped For the pistachio pesto: small handful of shelled pistachio nuts (about 25g) small bunch of basil, leaves picked 4 tbsp olive oil juice of ½ lemon handful of grated vegetarian pecorino or Parmesan-style cheese 1 Put a pan over a medium heat, add a drizzle of olive oil, then the fennel and onion. Fry for 10 minutes, until soft and sweet, then add the garlic and cook for a few more minutes. Take the pan off the heat and allow to cool. 2 Put the fried vegetables into a mixing bowl, add the grated squash with the other polpette ingredients and mix well. Season generously and leave to sit for 20 minutes. Meanwhile, preheat the oven to 240C/fan 220C/gas 9. 3 Divide the mixture into 12 and roll into little balls. Place them on a baking tray and drizzle well with olive oil or, if you want to be precise, brush them all over for a perfectly crisp outside. Bake for 20 minutes, until they have a golden crust. You can also fry them in a little olive oil for 3Ð 4 minutes on each side until golden brown. 4 While the polpette are baking, pop all the pesto ingredients into a food processor with a little salt and pepper. Add 2 tablespoons of water and blitz to a chunky paste. If you prefer a little more oil in your pesto, add some more here, but I like the freshness of it the way it is. Taste and adjust the amount of lemon, cheese and seasoning if you need to. 5 When the polpette have had 10 minutes in the oven, fill a large saucepan with boiling water, add salt and once at a rolling boil, add the spaghetti and cook according to the packet instructions. 6 Drain the spaghetti, reserving some of the cooking water. Add the pesto and mix it in well, adding a little of the reserved pasta water to loosen if needed. Put the spaghetti onto a big platter then top with the polpette, a bit more cheese and some basil leaves. n Per ServIng 662 cals, fat 26g, sat fat 6g, carbs 80g, sugars 6g, protein 23g, salt 0.74g, fibre 10g www.vegetarianliving.co.uk
Upfront Cauliflower-topped Puy lentil pie I made this pie after a bracing walk on a wintry Welsh beach, a long stretch of sand lined with pines on one side and tempting glistening sea on the other. Icy cold, we dipped our toes in then ran to the car. On the drive home I became fixated on pie and an hour or so later we were eating a comforting crust of mashed cauliflower on top of a rich lentil ragu, cooked until the lentils were almost soft. Its warmth spread all the way to our feet. I use cauliflower but you could also use potato or a mix of roots. Serves 4 | Prep 20 mins | Cook 40 mins olive oil 2 tbsp mustard seeds about 20 curry leaves, fresh if possible 2 carrots, peeled and finely chopped 1 onion, finely chopped 1 tbsp cumin seeds, bashed 1 tbsp coriander seeds 2 cloves garlic, peeled and finely sliced thumb-sized piece of ginger, peeled and finely chopped 400g can Puy lentils, drained 400g can tomatoes 1 tsp vegetable stock powder or ½ stock cube 2 pitted dates (I use Medjool) 1 red chilli, deseeded and chopped zest and juice of 1 unwaxed lemon 2 medium cauliflowers (about 1kg with leaves removed) 1 tbsp coconut or olive oil 1 Preheat the oven to 220C/ fan 200C/gas 7. Put a good glug of oil into a large, heavy pan. Get it nice and hot, add the mustard seeds and curry leaves and cook until the seeds pop. Take the pan off the heat, reserve half the seeds and leaves, then put the pan with the remaining mixture back on the heat. 2 Add the carrots and onion to the pan and cook for another 10Ð 15 minutes, or until soft, sweet and nicely browned. Add the cumin, coriander, garlic and ginger and cook for 3Ð 4 minutes, to toast the spices and allow the garlic and ginger to release their oils. Take care that the garlic doesnÕ t burn. 3 Add the lentils, tomatoes, stock and half a can of boiling water. Roughly chop the dates and add them to the
CAulIFlOWeR-TOPPeD Puy lenTIl PIe
pan with the chilli and the zest of half the lemon. Season with salt and simmer on a medium heat for 15Ð 20 minutes, or until thick, rich and flavourful. 4 Meanwhile, make the mash. Break the cauliflower into florets, slice the stalk and put the lot into a lidded pan with about 2cm of boiling water. Put on a high heat and steam until tender. Drain, put back in the pan and put over the heat for a minute to dry out the cauliflower. 5 Allow it to cool a little, then blitz in a food processor with the coconut oil and a big pinch of salt. When you have a silky smooth mash, fold in the reserved mustard seeds and curry leaves.
6 Once the lentils are ready, add the lemon juice and mix well. Spoon into an ovenproof dish, top with the mash and bake for 20 minutes, or until golden and bubbling. n PeR SeRvInG 318 cals, fat 11g, sat fat 4g, carbs 35g, sugars 19g, protein 15g, salt 0.69g, fibre 12g
Recipes adapted from The Modern CookÕ s Year by Anna Jones (Fourth estate, £26). Photography by Ana Cuba.
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Balancedmeals GettinG a nutritional boost
To get all the goodness you can from your food, why not try a little teamwork. Katy McClellandÕ s midweek meal ideas are perfect for more mindful eating in January, combining key ingredients to maximise both their flavour and nutritional benefits. Roasted veg with orzo and ricotta
Partnering certain foods together can dramatically improve the nutritional value of your meals. The idea is that the nutrients in one food help your body absorb more nutrients from another, making them what nutritionists would call more Ô bioavailableÕ . weÕ re talking measurably more vitamins, minerals, antioxidants and phytonutrients. For example, eating vegetables with added fats or oils makes the fat-soluble nutrients in veg more available for absorption. So, for example, roasting root veg, such as carrots or sweet potatoes, in olive oil or adding a splash of oil-based dressing to raw salads means you can greatly increase the amount of nutrients you absorb.
ROASTeD veg wiTh ORzO AND RiCOTTA
Simple flavours are often the best Ð roasted veg taste wonderful and the olive oil helps improve the absorption of beta-carotene. The olives and lemon give this dish a hint of Mediterranean and North African flavours too. Serves 4 | Prep 10 mins | Cook 25 mins
1 Preheat the oven to 200C/fan 180C/gas 6. Spread the prepared butternut squash, sweet potato, carrot and garlic in a large roasting tin. Drizzle over the oil, sprinkle the fennel seeds on top, then add the lemon slices. Roast for 25 minutes or until golden and tender. 2 Meanwhile, cook the orzo according to packet instructions, drain and set aside. 3 Once the veg is ready, add the orzo, basil and olives to the tin, season with salt and pepper and mix well to coat in the juices. Dot over the ricotta and serve. n PeR SeRviNg 562 cals, fat 20g, sat fat 5g, carbs 76g, sugars 14g, protein 15g, salt 1.05g, fibre 11g
Pairing ROASTeD veg wiTh Olive Oil
PhOTOgRAPhy: CATheRiNe FRAwley
800g butternut squash, sweet potato and carrot, peeled and cut into small cubes 6 cloves garlic, whole, in their skins and bruised 4 tbsp light olive oil 1 heaped tsp fennel seeds 1 large unwaxed lemon, scrubbed and cut into slices 300g orzo handful of basil leaves, roughly chopped 100g pitted green olives, halved or whole 6 tbsp ricotta
Lentil and avocado lahmacun Avocado and tomatoes are a tried-andtested flavour combination in this vegan twist on Turkish pizza. The fat in the avocados will help your body absorb the lycopene in the tomatoes, as well as boosting the absorption of heart-healthy chemicals called polyphenols. Serves 4 | Prep 15 mins | Cook 35 mins 400g tomatoes, halved or sliced if large 1 tbsp light olive oil, plus extra for roasting 1 large red onion, slice ¼ and finely chop the rest 2 cloves garlic, crushed ½Ð 1 tsp red chilli flakes 1 tsp paprika PaIrIng ½ tsp ground cinnamon AvoCAdo & ToMAToeS 1 tsp dried oregano 150g Puy lentils, rinsed 500g tomato passata 500ml vegetable stock 1 small red pepper, deseeded and finely chopped 1 small green pepper, deseeded and finely chopped 4 Turkish-style flatbreads 2 medium avocados, quartered, thinly sliced from one corner and fanned out large handful of rocket or salad leaves small handful of basil leaves 1 Preheat the oven to 160C/fan 140C/gas 2½. Spread the tomatoes out on a baking sheet, drizzle with a little oil, sprinkle over some salt and pepper and roast for 30 minutes. 2 Meanwhile, heat the tablespoon of olive oil in a medium heavy-based saucepan over a medium-low heat, and cook the chopped onion for 6 minutes or until softened. Put the remaining onion slices in a small bowl with the lemon juice to soften. 3 Add the garlic, chilli and spices to the pan and cook for 2 minutes, mixing well. Add the oregano, lentils, passata and stock, bring to the boil and simmer for 25 minutes. Season with salt and pepper and stir through the peppers. Take off the heat. 4 Put the flatbreads in the oven for 1Ð 3 minutes to crisp up and warm. To serve, spread the lentil mixture over the flatbreads, top with the tomatoes, avocado, rocket, onion slices and a sprinkle of basil leaves. COOKÕ S TIP Try slow-roasting the tomatoes Ð they taste even better. To prep ahead, cook them the night before at 150C/fan 130C/ gas 2 for 1½Ð 2 hours. Store any leftovers in olive oil in the fridge for up to a month. n Per Serving 493 cals, fat 21g, sat fat 4g, carbs 51g, sugars 15g, protein 17g, salt 0.72g, fibre 14g
LenTiL And AvoCAdo LAhMACun
Pairing eggs & raw vegetables
Balancedmeals Japanese-style omelette A cross between a Japanese pancake and an omelette, this is a great speedy supper. Use whichever salad vegetables you have handy, and try sriracha instead of sweet chilli if you like spice. The fat in the eggs will make the antioxidant nutrients, lycopene and betacarotene, more readily absorbed by the body
goAn BroCColi, sPinACH AnD CHiCkPeA CUrry
Serves 2 | Prep 15 mins | Cook 10 mins 100g fine egg noodles 6 free-range eggs 2 tbsp low-sodium soy sauce 2 tsp sesame oil 1 tbsp light olive oil 3cm piece of root ginger, grated 2 cloves garlic, crushed ½ bunch spring onions, finely sliced 1 medium carrot, shredded 100g sugar snap peas, halved if large handful of bean sprouts 1 medium pepper, deseeded and thinly sliced 1 large handful of shredded lettuce (iceberg or baby gem) juice of 1 small lime 2 tbsp sweet chilli sauce large handful of chopped mint and coriander leaves 1 Cook the noodles according to packet instructions. Drain under cold running water and set aside on paper towel to dry. 2 Beat the eggs with the soy sauce and sesame oil and set aside. 3 Heat the olive oil in a small frying pan over a medium-low heat, add the ginger, garlic and spring onion, mix well and cook for 1 minute. Add the noodles and eggs and mix with the spring onion mixture. Cook for 5Ð 8 minutes, turning halfway until golden and cooked through. 4 Meanwhile, mix the carrot, sugar snap peas, bean sprouts, pepper and lettuce in a large bowl, and toss with the lime juice and sweet chilli sauce. 5 To serve, top each omelette with the salad and some mint and coriander leaves. COOKÕ S TIP For extra speed, you could make one omelette in a medium frying pan and slice in half to serve between two. n Per serving 571 cals, fat 24g, sat fat 5g, carbs 55g, sugars 19g, protein 30g, salt 3.38g, fibre 8g
Goan broccoli, spinach and chickpea curry This is a full-flavoured curry with tart tamarind and spicy chillies. Adjust the heat according to taste Ð but it works well with lots of chilli! The vitamin C in the broccoli
PaIrIng CHiCkPeAs & BroCColi
will help your body absorb more of the iron from the chickpeas. Serves 4 | Prep 10 mins | Cook 45 mins 1½ tbsp light olive oil 2 onions, roughly sliced 3cm piece of root ginger, grated 4 cloves garlic, crushed 1Ð 3 red chillies, deseeded and finely chopped 1¼ tsp ground coriander 5 cardamom pods, bruised ½ tsp freshly ground black pepper 400g tomato passata 1 tbsp tomato purŽ e 400g can light coconut milk 2 x 400g cans chickpeas, drained and rinsed 300g Tenderstem broccoli 125g baby spinach leaves ½Ð 2 tsp tamarind paste pilau rice and raita, to serve
1 Heat the oil in a wide saucepan or casserole over a medium heat. Add the onions and cook for 6 minutes or until golden. Turn the heat down slightly, add the ginger, garlic and spices, mix well and cook for 2 minutes. 2 Add the tomato passata and purŽ e and 200ml water, bring to the boil and simmer gently for 10 minutes before adding the coconut milk. Cover with a lid and simmer for 20 minutes. 3 Add the chickpeas and broccoli, and heat through for 4 minutes or until tender. Add the spinach, tamarind, and some salt and pepper, mix well then take off the heat. serve with pilau rice and raita. n Per serving 378 cals, fat 17g, sat fat 8g, carbs 34g, sugars 12g, protein 16g, salt 0.41g, fibre 14g www.vegetarianliving.co.uk
Balancedmeals Warm roasted onion, pomegranate and bulgur wheat salad
Serves 4 | Prep 10 mins | Cook 25 mins
1 tsp cumin seeds 200g bulgur wheat 1 small clove garlic, crushed 4 tsp tahini 2 tbsp lemon juice 1½ tbsp extra-virgin olive oil 4 tbsp coconut yogurt 100g baby spinach leaves 3 tbsp pomegranate seeds 60g roasted almonds, roughly chopped
4 medium red onions, cut into wedges 600g sweet potato, cut into small cubes 2½ tbsp light olive oil 1 tsp coriander seeds
1 Preheat the oven to 220C/fan 200C/gas 7. spread the onion and sweet potato on a baking tray, drizzle with the light olive oil and sprinkle over the spices. Toss together
These roasted onions are just delicious in this Middle Eastern-style dish, and research has shown that together with garlic they will boost the absorption of zinc and iron in wholegrains like bulgur wheat.
until coated, then roast for 25 minutes. 2 Meanwhile, cook the bulgur wheat according to packet instructions and set aside. 3 Mix the garlic, tahini, lemon juice, extravirgin olive oil and yogurt until smooth, then season with salt and pepper. 4 Once the vegetables are roasted, toss with the bulgur wheat and spinach leaves. To serve, drizzle over the yogurt dressing, then add the pomegranate seeds and roasted almonds on top. n PEr sErving 675 cals, fat 28g, sat fat 7g, carbs 83g, sugars 83g, protein 15g, salt 0.19g, fibre 15g
Tofu goulash with pappardelle Pairing WHOlEgrAins & OniOn
This rich and warming classic Hungarian combination has a hot and smoky flavour and makes the perfect comfort food for a wintry evening. red peppers are packed with vitamin C and this helps your body get more iron from the tofu. Serves 4 | Prep 10 mins | Cook 30 mins 2 tbsp light olive oil 2 onions, chopped 250g chestnut mushrooms, roughly sliced 3 cloves garlic, crushed 2 tsp paprika 1 tsp sweet smoked paprika 500g tomato passata 2 red peppers, deseeded and roughly sliced 400g smoked tofu, dried with paper towel and cut into small cubes 200g pappardelle 1Ð 2 tsp lemon juice, to taste chopped flat-leaf parsley
WArM rOAsTEd OniOn, POMEgrAnATE And bulgur WHEAT sAlAd
1 Preheat the oven to 220C/fan 200C/gas 7. Heat half the oil in a medium saucepan over a medium-low heat. Add the onions and cook for 8 minutes or until softened and starting to colour. Turn up the heat slightly and fry the mushrooms until lightly golden. Add the garlic and both paprikas, and mix well. Pour in the passata and 300ml of water, bring to the boil, then cover and reduce to a gentle simmer for 20 minutes. 2 spread the red pepper and tofu out on a baking tray, drizzle with the rest of the oil and roast for 15 minutes, turning halfway. 3 Meanwhile, cook the pappardelle according to packet instructions. 4 Add the lemon juice, red peppers and tofu to the goulash and season with salt and pepper. sprinkle over some chopped parsley then serve. n PEr sErving 446 cals, fat 14g, sat fat 2g, carbs 51g, sugars 14g, protein 24g, salt 0.40g, fibre 10g
Pairing Tofu & red pepper
Tofu goulash wiTh pappardelle
PHOTOGRAPHY: SUSAn BELL
Recipes foR a
flexitarian family Jo PrattÕ s brilliant new dishes offer solutions for the way real families eat, with ideas that are adaptable for everyoneÕ s tastes, whether they are vegetarian or not. GranÕ s gone gluten-free and DadÕ s doing Veganuary, while the teenager is a committed carnivore and MumÕ s a flexitarian who prefers to eat veggie at homeÉ these days itÕ s a common scenario to have a range of different dietary requirements at one family dinner table. You might be lucky enough to live in an exclusively veggie or vegan home, but in many households dinnertime has become something of a juggling act and it can be tough on the main cook to keep everyone happy.
One meal, many ways Experienced food writer Jo Pratt felt there was a real need for a flexible cookbook that could reflect these changes to the way we eat. Ô It was becoming apparent that I was cooking vegetarian meals more frequently at home for myself, my family and friends,Õ she says. Ô So I decided to write a book Ð The Flexible Vegetarian Ð offering of tasty dishes that are suitable for occasional meateaters, vegetarians who need to cook for meat-eaters, and dedicated vegetarians alike. All recipes in the book are designed to be served as complete vegetarian meals, or with the addition of a simple meat or fish recipe, making them suitable for meat-free days and meat-eaters alike.Õ It may be controversial including meat and fish ideas in a book labelled as Ô vegetarianÕ , but Jo believes we have to be realistic about the way we eat and cook these days, and provide practical solutions for modern families. Ô It can become hard work, expensive and stressful having to cook separate meals for people with different
culinary needs,Õ she says. Ô The best solution is to be able to cook one meal with just a few alterations along the way to suit all. IÕ ll often have dinner parties with guests who have different requirements, for example, one will eat fish but no meat, another is a strict vegetarian and another Ò has to haveÓ meat to feel like itÕ s a Ò properÓ meal! At times like this IÕ ll make a big vegetarian dish such as my roasted fennel and aubergine paella [see page 50]. Just before serving IÕ ll pan-fry some prawns in garlic and separately roast some chorizo in a little red wine. They can be served along side the paella by my guests if they fancy it. Having culinary differences can be a challenge for many, but it should be a time when creativity and flexibility comes in.Õ With the concept of being Ô flexitarianÕ becoming so popular recently, Jo believes that many people are eating more veggie meals as a way to improve their health or cut back on the grocery budget. Ô An awful lot of people are choosing to cut down on their meat intake for various reasons, therefore eating meat-free at home or when eating out is becoming more common. I think rather than having to cook separate meals, the whole household will eat a flexitarian diet together more and more.Õ After falling in love with food at home, inspired by the adventurous cooking of both her grandmother and mother, Jo went on to study home economics at university and then after a few months of work experience launched herself as a freelancer in London. Ô It was a scary move for me at the time, but IÕ ve never looked back. I was an assistant
food stylist and home economist, developing and testing recipes, going to photo shoots, cookery shows and working in the test kitchen. I met numerous famous TV chefs working with them on their TV programmes, cookery books, live cookery demonstrations and photo shoots, including Gordon Ramsay, Jamie Oliver, John Torode, Mary Berry, Paul Hollywood, Heston BlumenthalÉ the list is endless! It was such a great experience working with so many different people as I learnt so much from every one of them Ð and still do.Õ JoÕ s most ambitious project to date is The Gorgeous Kitchen, a restaurant in the new Queens Terminal at Heathrow Airport, which she opened with a team of female chefs in 2014. Ô This is a really exciting project for me,Õ she says. Ô ItÕ s a collaboration between myself, Caroline Artiss, a chef and author; Gee Charman, an ex-royal chef, and Sophie Michell, the UKÕ s youngest female executive chef. We had all worked together previously and when approached by a company that specialises in running airport restaurants to work with them to create a brand new restaurant we jumped at the chance. ItÕ s going really well and weÕ ve even been awarded best global airport restaurant by CondŽ Nast Traveller.Õ
A home win There may be a glamorous side to JoÕ s food career, but her job also gives her the flexibility to spend time at home and get involved with school activities with her two young children, aged 8 and 10. As a busy parent, sheÕ s also experienced at designing
Newideas recipes that will adapt well for family life. Ô IÕ ll often ask the kids what they fancy for dinner during the week and theyÕ ll check out the pictures in The Flexible Vegetarian and we go from there,Õ she says. Ô A current favourite is the creamy mushroom, leek and chestnut pie [see below].Õ Working in the food industry means that Jo is always keen to keep on top of current trends, so sheÕ s created some bowl food recipes such as spiced tofu poke plus delicious twists on classics such as kedgeree and aubergine and quinoa Ô meatballsÕ (see page 50). However, when it comes to using new and unusual ingredients, she always applies the Ô mum testÕ first. Ô When choosing ingredients I try to make sure they are easy to buy in areas other than London. So many recipes are written by London-based chefs that use hard-to-find ingredients, which makes it really frustrating for the reader,Õ she says. Ô If my mum can get an ingredient where she lives in the countryside, then IÕ ll include it, or offer alternative suggestions if she canÕ t!Õ
‘It’s hard work having to cook separate meals for people with different culinary needs. The best solution is to be able to cook one meal with just a few alterations along the way to suit all’
JoÕ s flexitarian recipes Creamy mushroom, leek and chestnut pie The combination of mushrooms, leeks, chestnuts and thyme are bound together in a silky smooth sauce using fortified Madeira wine, porcini mushroom stock and my wildcardÉ tofu. Not only does the tofu keep the fat content lower than if you used cream, it also gives a big hit of protein too. Serves 4 | Prep 30 mins + soaking Cook 45 mins 20g dried porcini mushrooms 300g silken tofu 40g butter 2 tbsp olive oil 250g chestnut mushrooms, halved 250g portabella mushrooms, thickly sliced 2 large leeks, sliced 4 cloves garlic, peeled and crushed 200g ready-to-eat chestnuts, roughly chopped 2 tsp fresh thyme leaves 2 tbsp cornflour 80ml Madeira wine 2 tsp sherry vinegar 375g all-butter puff pastry block flour, for dusting 1 free-range egg yolk mixed with 1 tbsp milk (egg wash) pinch of poppy seeds (optional) flaked sea salt and freshly ground black pepper
CReAMy MuSHRooM, Leek AND CHeSTNuT PIe
1 Preheat the oven to 200C/fan 180C/gas 6. Place the porcini mushrooms in 400ml boiling water and leave to soak for 30 minutes. Drain and reserve the liquid. 2 Put the tofu and reserved porcini liquid into a blender or food processor and blitz until completely smooth and creamy. Set aside. 3 Melt half of the butter with 1 tablespoon of the olive oil in a large saucepan over a high heat and fry the chestnut mushrooms and portabella mushrooms until they have browned and softened. Remove from the pan. 4 Reduce the heat to medium-low, add the remaining butter and sautŽ the leeks for a few minutes until softened and just starting to colour. 5 Stir in the porcini mushrooms, fried mushrooms, garlic, chestnuts and thyme. Cook for about 1 minute. Mix the cornflour into the Madeira wine to make a loose paste,
then add to the pan along with the tofu and porcini Ô creamÕ . Bring to a gentle simmer and cook for 3Ð 4 minutes for the sauce to thicken. Stir in the vinegar and season with salt and pepper. Transfer to a pie dish or individual dishes and leave to cool slightly. 6 Roll the pastry out on a lightly floured surface until just a little bigger than the dish/ dishes. Brush a little egg wash over the rim of the dish/dishes and sit the pastry on top, pressing the edges to seal. Brush the top with the egg wash and scatter with poppy seeds, if using. Pierce a hole in the centre to allow steam to escape when cooking and sit on a baking tray. 7 Bake in the oven for 30 minutes or until the pastry is puffed up and nicely golden. Rest for 5Ð 10 minutes before serving. n PeR SeRvINg 791 cals, fat 45g, sat fat 23g, carbs 66g, sugars 10g, protein 23g, salt 0.71g, fibre 9g www.vegetarianliving.co.uk
Malaysian squash and courgette rendang with red lentils This is a regular in my house and IÕ ll often make double the amount of curry paste and keep it in a jar in the fridge for future quick-prep suppers. The squash, red pepper and courgette provide fabulous colour, and the added split red lentils result in a thick sauce thatÕ s nutritionally balanced. Serves 4 | Prep 15 mins | Cook 25 mins olive oil 8Ð 10 cardamom pods, crushed 1 cinnamon stick ½ tsp whole cloves 3 kaffir lime leaves, torn into quarters 1 butternut squash, peeled and cut into 3Ð 4cm chunks 1 red pepper, deseeded and cut into 2Ð 3cm chunks 150g red split lentils 400ml can coconut milk 400ml vegetable stock handful of coconut flakes 1 tbsp agave or maple syrup 2 medium courgettes, cut into 2Ð 3cm chunks flaked sea salt lime wedges, to serve For the spice paste: 4 shallots, peeled and roughly chopped 4 cloves garlic, peeled 1 stalk of lemongrass, roughly chopped 2.5cm piece ofginger, peeled and roughly chopped
2.5cm piece of galangal, peeled and roughly chopped 1 tsp turmeric 2 long red chillies, roughly chopped 1 tbsp tamarind paste 1 tbsp sunflower or groundnut oil 1 tsp flaked sea salt 1 To make the spice paste, put all the ingredients into a small food processor or blender and blitz to form a smooth paste. Set aside or keep covered in the fridge for up to 1 week. 2 Heat the oil in a wok or large frying pan. Add the paste and fry for a minute or so. Add the cardamom pods, cinnamon stick, cloves and lime leaves. Fry for a further minute, then add the butternut squash, red pepper and lentils. Stir around to coat in the paste, then pour in the coconut milk and stock. Bring to a simmer, cover with a lid and cook for 10 minutes. 3 Meanwhile, heat a small, dry frying pan over a medium heat. Add the coconut flakes and agave/maple syrup, and toss around in the pan until golden and crisp. Remove from the heat. 4 Stir the courgette into the curry. Return to a simmer and continue to cook, with the lid off, for a further 10 minutes. Season with salt to taste. 5 Serve the curry in bowls and scatter over the coconut. Serve with lime to squeeze over. n PeR SeRvIng 303 cals, fat 9g, sat fat 3g, carbs 39g, sugars 14g, protein 13g, salt 1.58g, fibre 8g www.vegetarianliving.co.uk
Roast fennel and aubergine paella IÕ m a massive fan of Spanish food, and paella is my all-time favourite Spanish dish. I love the fact that there are so many regional variations and, like an Italian risotto, you can tweak it to suit your taste or mood. For me, the best part is the layer of toasted rice at the bottom of the pan Ð itÕ s called socarrat in Spanish, and is considered a delicacy. Serves 4 | Prep 20 mins | Cook 30 mins 4 baby fennel (about 200g), quartered lengthways 6Ð 8 baby aubergines (about 200g), halved 1 red or yellow pepper, cut into 2Ð 3cm wedges 1 medium courgette, thickly sliced olive oil 1 onion, finely chopped 300g paella rice 1 tsp hot smoked paprika decent-sized pinch of saffron 200ml white wine 800ml hot vegetable stock 100g frozen peas, defrosted 1 lemon, cut into wedges handful of chopped parsley flaked sea salt and freshly ground black pepper 1 Put the fennel, aubergine, pepper and courgette in a roasting tray. Add a glug of olive oil, season with salt and pepper and toss around to coat the veggies in the oil. Roast in the oven for 20 minutes, turning a couple of times until the veg are pretty much cooked through and turning golden. 2 Meanwhile, heat a paella pan or large frying pan over a low-medium heat and add a glug of olive oil. SautŽ the onion for 8Ð 10 minutes until softened. 3 Increase the heat to medium and stir in the rice, paprika and saffron. Cook for around 1 minute to start toasting the rice, then add the white wine. Reduce by about half before stirring in two-thirds of the stock. Reduce to a simmer and cook for 10 minutes without a lid, stirring a couple of times. 4 Stir in the peas, add some seasoning, then gently mix in the roasted veg. Pour over the remaining stock, arrange the lemon wedges
RoAST Fennel And AubeRgIne PAellA
on top and cover with a lid or some aluminium foil. Cook for a further 10 minutes. 5 To ensure you get the classic layer of toasted rice at the bottom of the pan, increase the heat to high until you hear a slight crackle. Remove from the heat and sit for 5 minutes before sprinkling over the parsley and serving. n PeR SeRvIng 455 cals, fat 8g, sat fat 1g, carbs 73g, sugars 10g, protein 10g, salt 0.13g, fibre 8g
Aubergine and quinoa ‘meatballs’ with tomato sauce These look and (almost) taste like traditional meatballs Ð they will surprise anyone who eats them when they realise they are completely meat free. I like to serve these with a homemade tomato pasta sauce, plenty of spaghetti and shavings of Parmesan-style cheese, but they also work as a canapŽ (skewered with a
AuBerGine And quinoA Ô meATBALLsÕ wiTH TomATo sAuCe
cocktail stick and with a tomato sauce to dip into), or wrapped in flatbread with salad and garlic mayo. Serves 6 | Prep 20 mins + chilling Cook 40 mins 100g quinoa olive oil 1 onion, finely chopped 2 cloves garlic, peeled and crushed 2 mediumÐ large aubergines (about 650g), chopped into small dice about 5mm 75g breadcrumbs 50g vegetarian Parmesan-style cheese, plus extra to serve 50g pitted black olives, finely chopped 1 free-range egg, lightly beaten 4 tbsp chia seeds small handful of basil leaves cooked spaghetti or other pasta, to serve flaked sea salt and freshly ground black pepper For the sauce: 2 x 400g cans chopped tomatoes 185ml red wine 2 cloves garlic, peeled and crushed 2 tbsp olive oil 1 tsp balsamic vinegar 1 tsp caster sugar
1 To cook the quinoa, heat a medium saucepan over a high heat. Add the quinoa and shake around in the pan for about 30 seconds to start to toast it. Pour in 250ml water and allow to boil for 1 minute. reduce the heat to low. Cover with a lid and leave to cook for 10 minutes. After this time, turn off the heat and leave for 5 minutes before taking off the lid and running a fork through the quinoa to separate the grains. 2 Heat a glug of oil in a large frying pan over a medium heat. Add the onion and sautŽ for 5 minutes until it is starting to soften but not colour. Add the garlic and aubergine. sautŽ for about 10Ð 12 minutes until the aubergine is completely softened. remove from the heat, transfer to a large bowl and leave to cool for about 10 minutes. 3 Put the aubergine and onion mixture, quinoa, breadcrumbs, Parmesan-style cheese, olives, egg, chia seeds and basil into a food processor. season with salt and pepper, then pulse until the mixture holds together. Firmly shape into golf ball-sized balls, making approximately 30 in total. sit on a tray lined with parchment or cling film lined and chill in the fridge for about 1 hour. 4 To make the sauce, put all of the ingredients in a saucepan, season and bring
to a simmer. Cook over a low heat for 20Ð 30 minutes until the tomatoes have thickened (the time will depend on the brand of tomatoes as some are thicker than others to start with). 5 Heat a glug of olive oil in a large non-stick frying pan. Add the Ô meatballsÕ and cook over a medium-high heat, gently turning/ rolling frequently, until lightly golden. You may need to do a couple of batches depending on the size of your pan. 6 Gently stir in the tomato sauce, spoon over cooked spaghetti and scatter with Parmesan-style cheese to serve. n Per servinG 326 cals, fat 16g, sat fat 4g, carbs 23g, sugars 9g, protein 12g, salt 0.62g, fibre 9g
recipes adapted from The Flexible Vegetarian by Jo Pratt (Frances Lincoln, £20). Photography by susan Bell. www.vegetarianliving.co.uk
31 days to make a change WordS: LIndSEy HArrAd
In just five years, Veganuary has become one of the most successful mass participation vegan campaigns. Co-founder Jane Land shares the story of how it all started and encourages everyone to give plant-based a one-month trial. Ô We had a bet that first year about how many people would take part. I said 100, but Matthew is ever the optimist and he said at least 1,000 Ð and we felt if we got this it would make it worth all the hard work!Õ laughs Jane Land, co-founder of the Veganuary campaign with her husband Matthew Glover. Ô We put a couple of hundred pounds towards some Facebook ads, sent it out there and had over 3,300 people take part that first year in 2014. Then we knew we were on to something.Õ Both relatively new vegans, Jane and Matthew were keen to find ways to highlight animal welfare issues and promote a plantbased lifestyle. With Jane working as an English teacher and Matthew running his own double-glazing and conservatory business, Jane says the idea for Veganuary emerged after Matthew grew a moustache for Movember. Ô Matthew is a serial entrepreneur so he comes up with one idea after another, and this was one of his better ones!Õ she says. Ô He had taken part in Movember, in which you grow a moustache to promote menÕ s health. This campaign started off in Australia and has gone global
and done really well. So we just thought, how can we create a buzz around veganism in a similar way? Veganism was starting to hit the mainstream and becoming part of popular culture, with more celebrities going vegan. It felt like the right time to create a campaign like Movember that people could get behind.Õ The pair decided January was the right month to run the campaign, as itÕ s a traditional period of detox after Christmas and a time people naturally want to eat well and make a fresh start. Ô We thought January could become Ò VeganuaryÓ and we launched it from our laptops at home in 2014, in our spare time from our full-time jobs. I then left teaching in May after the first campaign to go full time on Veganuary.Õ
Making the switch Although both Jane and Matthew had been vegetarian for several years, by the time they met through an online dating site, Matthew had already become vegan. Ô We both had very normal, non-vegan upbringings, and in fact Matthew comes from a family of butchers so heÕ s visited slaughterhouses
as a child and seen all the horrors,Õ says Jane. Ô He became a vegetarian more for environmental reasons initially, and would admit he was more of a Ò passiveÓ vegetarian at that stage. Then he came across a link for Ò the video the meat industry doesnÕ t want you to seeÓ Ð he thought as he was already vegetarian it wouldnÕ t have that much effect on him, but thatÕ s when he discovered what happens in the dairy and egg industries. He became vegan virtually overnight after that.Õ For Jane, although sheÕ d been flirting with the idea of going vegan for a while, living in a small town and knowing no other vegans, she found it hard to make the transition. Ô I had been trying to be vegan at home and vegetarian when I went out,Õ she says. Ô Matthew and I went on a few dates and I told him I really wished I could commit to being vegan. He said heÕ d help me, and showed me where to go, what to eat Ð it was so much easier to have that support. After three weeks of dating him I was a full-time vegan.Õ Jane says itÕ s this period of fear and uncertainty she experienced back then that has helped shape the support package that Veganuary offers to those who sign up, and itÕ s what she believes sets it apart from the many other vegan pledges and campaigns. Ô IÕ ve put myself back in those shoes to remember how scary it felt, and all the worries I had about being different and what I could eat and how would I talk to my friends and family about it,Õ she says. Ô There has to be some planning if youÕ re going vegan, especially if youÕ re currently a meateater Ð certainly more of those who were already vegetarian at the start commit to staying vegan at the end of the month. We always ask people towards the end of the campaign if they are planning to stay vegan and last year we found 79 per cent of the vegetarians said yes, compared to 59 per cent of the omnivores. At first most
of our participants were vegetarians, but weÕ re seeing the number of omnivores increasing year on year.Õ For those who find the all-or-nothing approach of traditional animal rights organisations off-putting, VeganuaryÕ s friendly, supportive and non-judgemental stance welcomes those who are dipping a toe into this lifestyle Ð the premise is that itÕ s absolutely fine to take it at your own pace, after all, every meat- and dairy-free meal consumed is a bonus. However, they estimate that at least 113,466 animals were spared from slaughter during January 2017 thanks to the campaign, and potentially up to 250,000. Ô WeÕ re also working with Meat Free Mondays to encourage people to try being vegan one day a week on the run up to Veganuary,Õ says Jane. Ô We put all our energy into making this a really hand-holding experience. We send out daily emails, we have a great Facebook group and a really information-packed yet accessible website.Õ
Support, not judgement You wonÕ t be getting the hard sell in your inbox either, as Jane says the daily emails have been carefully structured to provide plenty of support and help, without piling on the pressure or overwhelming people. Ô We start with practical support such as label reading, meal plans, accidentally vegan products, health and nutrition. Then we talk about the health benefits and how to stay healthy as a vegan, and move on to talking about the environment. We end the month with information on animal welfare, as we pride ourselves on being fun and upbeat rather than conveying a Ò meat is murderÓ message right from the start, as this does put people off. We want to explore all the angles throughout the campaign and then tie them all together, as the health, welfare and environmental issues are all interlinked. ThereÕ s no judgement Ð the fact is, we canÕ t sit on our high horses anyway as everyone
Jane and Matthew started Veganuary to help support others
on the Veganuary team has eaten meat and dairy in the past, so we canÕ t be holier than thou about it!Õ With close to 60,000 participants in 2017 and 150,000 people expected to sign up for Veganuary this year, the success of this kitchen-table enterprise is testament to Jane and MatthewÕ s unwavering commitment and sheer hard work. TheyÕ ve ploughed their own money into the venture, and at one point even moved back in with MatthewÕ s parents to save money so they could keep the campaign going. On the eve of their fifth campaign they have more donors than ever, a bigger budget, theyÕ ve grown their team and theyÕ ve crowdfunded a transport advertising campaign to help take Veganuary global. They are publishing a Ô how to go veganÕ guidebook with Hodder, and have created recipe videos with Derek Sarno, one of the founders of Wicked Healthy. For 2018, their line-up of celebrity ambassadors again includes actor Peter Egan, TV presenter Jasmine Harman, blogger Jack Monroe, comedian
Sara Pascoe and many more, plus some new faces including TV and radio presenter Sarah-Jane Crawford. Ô Sometimes we have to remind ourselves to slow down and celebrate what weÕ ve achieved each year before we move on to the next campaign. I do sometimes find it hard to believe what weÕ ve done with it in just five years,Õ says Jane. Ô It does help that our campaign has a snappy name; it also has the appeal of a mass participation event. ThereÕ s a sense you are not doing it alone Ð thereÕ s so much community spirit. Ô We also know that saying you are trialling being vegan for a month is more socially acceptable to family and friends. We understand from personal experience how difficult it can be to share your decision to go vegan, as people do get defensive sometimes. When I first said I was going vegan my fatherÕ s initial reaction was Ò youÕ re going to dieÓ , but five years later IÕ m still going strong!Õ l Sign up and join in at www.veganuary.com. www.vegetarianliving.co.uk
Sensational spuds Proof that simple food can still be special, Chava’s twists on the classic jacket potato reveal you don’t need dairy-based ingredients to create tasty toppings the whole family will love. PhOTOGrAPhY: ChAvA EIChnEr
After the extravagance and indulgence of the festive season there is something deeply comforting about cooking jacket potatoes in January. ItÕ s like coming back to the gentleness of home after a particularly adventurous holiday Ð or perhaps from a party that went on just a little bit too long! ItÕ s true that during the party season we often pull out all the stops and create wonderfully elaborate meals. The communal joy of serving up those delicious, seasonal feasts really makes all the extra effort worthwhile. But itÕ s January now, so letÕ s get back to some effortless, yet still hearty and satisfying, kitchen delights. Yes, this month IÕ m really looking forward to the simplicity and much-loved pleasure of a good old jacket potato! Whenever IÕ m making baked potatoes, I try to utilise the other oven shelves during the long cooking time. For example, roasted vegetables are always a winner and they are perfect to save for another meal. On other occasions, I might go for something like a delicious strudel that can be baked at the same temperature as the comforting spuds.
Volcanic jacket spud My kids say this one looks just like a volcano Ð the earthy brown of the potato with the flowing deep reds and orange colours of the roasted vegetables. Beetroots are supernutritious and taste wonderfully sweet when they are baked in the oven. If youÕ re organised you could make the creamy dip a day ahead, to bring out the delicious herb flavours even more. A thick yogurt like Go-on from Alpro would also work well here, instead of the dairy-free cr• me fra” che.
vOlCAnIC JACkET SPud
Serves 2 | Prep 10 mins | Cook 1Ð 1¼ hrs 2 large baking potatoes 2 large carrots 2 large beetroot 1 red onion 1Ð 2 tbsp olive oil 1 tbsp balsamic vinegar generous pinch of cayenne chilli sea salt and black pepper dairy-free margarine (optional)
For the herb dip: 45g dairy-free cr• me fra” che (e.g. Oatly) 1 heaped tbsp chopped chives 1 tsp chopped dill 1 First make the dip so the flavours have time to combine well. Simply stir the chopped chives and dill into the cr• me fra” che. Season with salt and black pepper to taste and set aside.
2 Preheat the oven to 200C/fan 180C/gas 6. Wrap the potatoes in foil and place them in the oven. 3 Peel the carrots and beetroot and chop them into small pieces. Peel the onion and cut into quarters. Place all the vegetables into a roasting tray and drizzle with the olive oil and balsamic vinegar. Season with cayenne chilli, salt and pepper and combine
roaSTed SWeeT PoTaTo WiTH HoiSin Ô duCkÕ
Chava eichner is a freelance food writer and photographer who passionately creates for many meat-free companies and organisations like viva! and the vegetarian Society, among others. She lives in the Cotswolds with her partner david and two young boys, Sam and alex. visit her website and blog at www.flavourphotos.com, where you can find more mouth-watering food inspiration, and follow Chava on Twitter @flavourphotos.
well. Place in the oven and roast for 40 minutes or until the beetroot is tender. give the baking tray a good shake a couple of times during roasting to make sure the vegetables roast evenly. Set aside until the potatoes are baked to perfection. 4 after about an hour, insert a sharp knife to check the potatoes are cooked all the way through. Slice each one in half, add some margarine if you like and pile the veggies on top. Serve with a dollop of the herb dip. n Per Serving (WiTHouT Margarine) 443 cals, fat 10g, sat fat 3g, carbs 72g, sugars 28g, protein 9g, salt 0.34g, fibre 15g
Roasted sweet potato with hoisin ‘duck’ a modern oriental twist on a traditional British favourite. This one proves that there really is nothing boring about a baked spud. you can buy the vegan hoisin Ô duckÕ in the freezer section of larger supermarkets. in our house itÕ s become a firm favourite in stirfries and also for tasty lunchtime wraps. This makes a lovely meal, alongside a bright and cheerful salad. Watercress, coriander leaves, radishes, shredded carrot and red cabbage will all add a colourful boost of vitamins! Serves 2 | Prep 10 mins | Cook 45 mins 2 medium-sized sweet potatoes 2 tbsp sesame oil 3 spring onions, white parts chopped 50g shiitake mushrooms, sliced 125g shredded vegan hoisin Ô duckÕ (e.g. Linda McCartney) ½ red or green chilli, finely chopped
1 tsp grated ginger 2 tbsp hoisin sauce handful of chopped coriander sesame seeds sea salt and black pepper dairy-free mayonnaise (optional) 1 Preheat the oven to 200C/fan 180C/gas 6. Place the potatoes on a non-stick tray and bake them for about 45 minutes or until they are tender. Test with a knife. 2 When the potatoes are almost cooked, prepare the filling. Heat 1 tablespoon of the
sesame oil and fry the spring onion, sliced mushrooms, hoisin Ô duckÕ and chilli until the mushrooms begin to soften. Stir in the grated ginger and season with salt, pepper and a little extra sesame oil and hoisin sauce, to taste. Mix in the chopped coriander. 3 Slice open the sweet potatoes and add the filling. Sprinkle with sesame seeds and drizzle a little vegan mayo over the top as a finishing touch, if desired. n Per Serving (WiTHouT SeSaMe SeedS or Mayo)
452 cals, fat 17g, sat fat 2g, carbs 53g, sugars 21g, protein 18g, salt 1.28g, fibre 10g www.vegetarianliving.co.uk
HASSelBACk PoTAToeS WITH CoRIAndeR And lIMe dIP
Hasselback potatoes with coriander and lime dip A fun and unusual alternative to traditional jacket potatoes Ð these ones taste as good as they look! The combination of steaming hot potato with crispy edges and the cool silky smooth dip will tantalise your taste buds. Silken tofu is easily available in supermarkets, usually near the sushi ingredients. ItÕ s an excellent base for sweet or savoury dips or desserts. Serves 4 | Prep 15 mins | Cook 40 mins 4 large baking potatoes vegetable oil 75g smoked sesame and almond tofu (from Waitrose or health food shops) chopped tomato, red onion, coriander and parsley, to serve For the coriander and lime dip: 250g silken tofu
½ spring onion 15g coriander 10g parsley sea salt and black pepper 1 tbsp lime juice 1 tsp agave nectar 1Ð 2 tbsp dairy-free mayonnaise (optional) 1 Preheat the oven to 200C/fan 180C/ gas 6. Wash the unpeeled potatoes and make vertical cuts three-quarters of the way down, spacing them about 2mm apart. Be careful not to cut all the way through. Brush the potatoes with oil. Flavoured oils like garlic and rosemary are a great option to add extra deliciousness. 2 Bake the potatoes for 20 minutes until the slices begin to fan out a little. Remove from the oven and brush them with more oil, then bake for another 20 minutes or longer,
depending on size, until they are cooked through. 3 Meanwhile, chop the tofu into small pieces and fry in a small amount of oil until crispy. Set aside. 4 Blend all the dip ingredients in a strong blender until smooth and creamy. Season to taste. You may need a more powerful blender to create the vibrant green colour of this dip, but a normal hand-blender would do the job too. 5 Pour the dip over the potatoes, spoon the tofu on top and add a handful of chopped tomato, red onion and extra coriander and parsley. CookÕ s tip Any leftover dip can be stored in the fridge for a couple of days and tastes great with salads, wraps and chopped up veggies. n PeR SeRvIng 318 cals, fat 8, sat fat 1g, carbs 45g, sugars 4g, protein 14g, salt 0.40g, fibre 6g
The Vegan Society’s internationally recognised Vegan Trademark is your guarantee a product is free from animal ingredients and animal testing.
George Gill Vegan Society CEO Switching to a vegan lifestyle means taking a journey of discovery to a whole new world of delicious plant-based foods. But if youÕ re new to buying vegan, it can be a bit of a minefield deciphering packaging labels and working out which products are right for you Ð and with new products launching all the time it can be tough even for experienced vegans to keep up! So, where can you go for information and advice you can trust?
‘The Vegan Society helps people navigate the supermarket aisles with confidence’ First, look out for the Vegan SocietyÕ s internationally recognised Vegan Trademark on the packaging, which is your guarantee that a product is free from animal ingredients and animal testing. You can find the Vegan Trademark on everything from food and drink to beauty and cleaning products. And if youÕ re looking for a specific product, then you can go to our website and use the handy Vegan Trademark search function. New vegans can also find other excellent resources on our website, from tips on making the transition to vegan eating, to advice on food and ingredients that are not suitable for a vegan lifestyle Ð plus much more.
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Guilt-free pleasures While growing up on a farm might sound like the picture-perfect childhood, Made in Chelsea TV star, PETA ambassador, model and entrepreneur Lucy Watson realised at an early age that it wasnÕ t always as idyllic as it seemed, especially after her favourite lamb Maisie was sent off to slaughter. Ô In some ways, it was a lovely experience growing up surrounded by animals,Õ she says. Ô My family lived on a 50-acre organic farm and I soon learnt that the meat I was eating came from animals and saw exactly how it got from the field to my plate. Even at six years old, I knew I didnÕ t want to be involved. When we are children, the farm is seen as a happy and idyllic place, we donÕ t see itÕ s sad, dark side. WeÕ re never told the animals are there for us to eat.Õ Now a committed vegan for two years, LucyÕ s journey has been fairly typical of people who make that gradual transition, first becoming pescatarian, then vegetarian in her late teens and finally vegan after watching some hard-hitting documentaries,
in particular Cowspiracy. Ô I never truly understood how cruel the dairy industry was,Õ she says. Ô It sounds crazy now after growing up on a farm, but I always believed that cows had to constantly produce milk; itÕ s a myth a lot of us believe, and once I knew the truth it felt hypocritical to be contributing to those industries. I believe that if youÕ re vegetarian for compassionate reasons youÕ re probably a vegan in hiding. At some point you will inevitably take that step as itÕ s so contradictory to eat dairy if you made the change for animal welfare reasons.Õ
Fame, fashion and food Lucy quit E4Õ s hit show Made in Chelsea in 2016 after a successful four-year stint in which she not only amassed a huge following on Instagram and Twitter but also found love with co-star James Dunmore. Since then sheÕ s been focusing on pursuing some of her own projects, including investing more time and money into her jewellery line Ð Creature Ð as well as collaborating with a range of
‘It’s tricky, the issue of vegans and non-vegans living together. If James said he was going to eat meat again, that would lead to a conversation that could potentially end with us breaking up’
PhOTOgrAPhY: MIkE ENgLISh
Made in Chelsea star Lucy Watson proves that going vegan doesn’t mean giving up treats. Whether it’s a weekend fry-up, the perfect Friday night cheeseburger or decadent cake for afternoon tea with the girls, she’s given all her favourites a plant-based makeover.
brands that are in line with her ethical beliefs. SheÕ s also interested in expanding into producing vegan fashion, shoes and bags, and says sheÕ d love to do more TV work, in particular educational documentaries on animal welfare. Ô IÕ m staying really open-minded about what I might do next,Õ she says. Ô I was a 21-year-old struggling actress when I was approached to do Made in Chelsea and it seemed like a good way to get an agent, which would help me get more work. I saw it as a platform that could lead to other things. I really enjoyed the whole entertainment side of it, met some amazing people, got fantastic contacts, and gained a huge following that hopefully I can use to do some good. I may have outgrown the show, but I have no regrets about doing it.Õ Lucy regularly promotes veganism to her followers, has produced a YouTube video explaining the decisions behind her lifestyle, and sheÕ s recently published a vegan cookbook thatÕ s packed with everyday dishes that most people will love, from a mushroom mac Ô nÕ cheese to pad Thai and Oreo Ô thickshakesÕ . Feed Me Vegan is her response to all the feedback she gets from fans curious to know what vegans actually eat. Ô The book is all about teaching people that there are no sacrifices to be made Ð you can still have everything that you love, whether itÕ s spag bol or chocolate fudge
Veganclassics cake!Õ she laughs. Ô It may taste slightly different but IÕ ve tried my hardest to create recipes that are as similar as possible to the traditional dishes, just to help people make that change.Õ
Positive karma SheÕ s been influencing change in her own home too, as boyfriend James has recently gone pescatarian which she says is Ô 100 per cent down to my influenceÕ . Ô HeÕ s also watched everything IÕ ve watched. He gets the ethics behind the issues, he supports my beliefs, so itÕ s not exactly out of the blue,Õ she says. Ô With us, as soon as we moved in together it was clear there would be no red meat in the house. For me it was a huge compromise to have chicken, fish and eggs in my home. ItÕ s tricky, the issue of vegans and non-vegans living together and how you negotiate it. If James turned round to me and said he was going to eat meat again, that would lead to a conversation that could potentially end with us breaking up. That might sound really dramatic but IÕ m at that stage where I donÕ t want to be around that kind of thing; itÕ s negative karma and I donÕ t want to be around dead animals and have people eating them in my home. ItÕ s like asking if I would ever date someone who is racist. No, itÕ s something I totally disagree with and that relationship wouldnÕ t work.Õ As one half of a good-looking celebrity couple with a huge social media following, she admits the pressure to be picture perfect every day can be challenging at times, but Lucy also knows it gives her an incredible platform to share a positive message about living a plant-based lifestyle. Ô I think many vegans would agree with this, that even if you mention being vegan you get accused of preaching Ð but if thatÕ s the case then IÕ m not afraid to preach!Õ
LucyÕ s vegan recipes Fry-up This is one of my simpler recipes, but I think people forget how easy it is to make a vegan fry-up, which is why IÕ ve included it. Everyone loves a fry-up now and again Ð itÕ s the perfect way to start a weekend Ð and this version is packed with different flavours. The smoked tofu is key to filling that Ô meatÕ void. Serves 2 | Prep 10 mins | Cook 20 mins 150g potatoes, grated 2 tbsp vegan butter, melted 2 tsp nutritional yeast 1 tsp finely chopped flat-leaf parsley leaves
180g cherry vine tomatoes 1 tsp olive oil, plus extra for frying 2 vegan sausages, thawed 100g smoked tofu, cut into 4 slices 200g baked beans 1 ripe avocado, halved and pitted 2 slices of sourdough bread, toasted sea salt and freshly ground black pepper 1 Preheat the oven to 200C/fan 180C/gas 6. To make rš stis, squeeze any excess water from the grated potato; you want it to be as dry as possible. Put the grated potato in a small bowl. Pour over the melted butter and add the nutritional yeast and parsley. Season with a little salt and pepper, and mix well. 2 Put a small non-stick frying pan over a medium-high heat. When the pan is hot, divide the potato mixture into two portions and put both piles into the pan. Flatten each one down a little. Reduce the heat to medium and cook for 3Ð 4 minutes on each side until golden brown.
3 Meanwhile, put the cherry tomatoes onto a baking tray, drizzle with a little olive oil and sprinkle with salt and pepper. Put into the oven. Put the pan with the rš stis into the oven, and cook the tomatoes and the rš stis for 10 minutes. 4 While they are cooking, heat a little olive oil in a medium frying pan and cook the sausages for 5 minutes. Add the tofu to the pan and cook for a further 2Ð 3 minutes each side until golden. 5 Heat through the baked beans in a small pan over a medium heat. Scoop the flesh from the avocado using a tablespoon and slice it. 6 Serve the tomatoes and rš stis with the toast, avocado, sausages and tofu. Divide the baked beans into two small bowls and put onto the serving plates. Grab your favourite sauce and get stuck in! n PER SERvING 762 cals, fat 40g, sat fat 8g, carbs 63g, sugars 11g, protein 29g, salt 2.02g, fibre 16g www.vegetarianliving.co.uk
3 Put the rolled oats into the cleaned food processor and blend until they resemble a coarse flour. Add this to the bowl followed by the cooked lentils. Mix well and season with black pepper. Divide the mixture into four equal burgers and transfer to the fridge for 2Ð 3 hours until firm. 4 Preheat the oven to 200C/fan 180C/gas 6. Sprinkle the flour over the burgers on both sides. Dust off any excess flour. Heat the remaining oil in a non-stick frying pan over a high heat. Add the burgers and cook for 2Ð 3 minutes on each side until browned. Transfer to a baking tray and cook in the oven for 5 minutes. Remove from the oven, add a slice of cheese to each burger and return it to the oven for 2Ð 3 minutes until the cheese has melted. 5 Spread each bun with some mayonnaise. Put two lettuce leaves on the bottom half of each bun. Top with the burger, ketchup, dill pickles, more mayo and the mustard. Serve with hot, crispy fries. n PeR BURGeR (without mayo, ketchup, mustard or fries) 571 cals, fat 21g, sat fat 7g, carbs 68g, sugars 6g, protein 20g, salt 2.17g, fibre 14g
Two-layer chocolate fudge cake ULTIMATe CHeeSeBURGeR
Ultimate cheeseburger They really are as good as they look in the picture Ð I would go as far as saying they are my favourite burgers ever! A lot of people ask, Ô But where do you get your protein?Õ and itÕ s honestly not that hard. So many foods, particularly grains and pulses, contain proteins. These burgers are made mainly out of lentils and chickpeas, and the smoked hickory gives them that Ô meatyÕ flavour. TheyÕ re really easy to make, although you do need to allow time for them to firm up in the fridge Ð if youÕ re rushing, pop them in the freezer for half an hour. I use a slice of Sheese Cheddar when I put them in the oven Ð it melts just right and tastes spot-on. Makes 4 | Prep 25 mins + chilling Cook 25 mins 4 tbsp olive oil 1 onion, finely diced 2 cloves garlic, finely chopped 1 red pepper, deseeded and diced 1 tsp ground cumin 1 tsp salt 2 tsp hickory liquid smoke 400g can chickpeas, drained and rinsed
40g rolled oats 250g cooked Puy lentils from a can or pack, drained 50g plain flour 4 slices vegan Cheddar cheese freshly ground black pepper To serve: 4 wholemeal burger buns, halved and toasted vegan mayonnaise 8 little gem lettuce leaves ketchup 2 dill pickles, sliced thickly American mustard French fries 1 Heat 2 tablespoons of the oil in a nonstick frying pan over a high heat. Add the onion and cook for 3Ð 4 minutes or until softened and translucent. Add the garlic and red pepper, and cook for 4 minutes. Stir in the cumin and salt, cook for 1 minute and then remove from heat. Leave to cool. 2 Put the onion mixture into a food processor, followed by the liquid smoke and chickpeas. Pulse until the mixture combines but is not smooth Ð you want to retain some texture. Transfer this mixture to a large bowl.
This cake is so incredible that I really canÕ t tell if itÕ s vegan or not. It tastes exactly the same as a non-vegan one! Having experimented with vegan baking, and knowing how cruel the farming industries can be, I now donÕ t understand why people bother using eggs in recipes at all. They are completely unnecessary. If you love chocolate cake as much as I do (i.e. a lot) then this recipe will not disappoint. Serves 16 | Prep 20 mins | Cook 25 mins sunflower oil spray, for greasing 250g self-raising flour 1 tsp baking powder ½ tsp sea salt 200g demerara sugar 120g light muscovado sugar 120g good quality cocoa powder 550ml soya milk 1 tbsp vanilla extract 2 tsp apple cider vinegar 90ml vegetable oil fresh strawberries and extra melted vegan chocolate, to decorate For the chocolate fudge icing: 300g good quality dark chocolate, chopped 225g vegan butter 300g icing sugar large pinch of fine sea salt
TWo-LAyeR CHoCoLATe FuDge CAke
1 Preheat the oven to 200C/fan 180C/gas 6, and grease and line two 20cm round loosebased cake tins with greaseproof paper. 2 Sift the flour, baking powder and salt into a large mixing bowl. Stir in both the sugars and the cocoa. 3 Heat the milk in a small saucepan over a medium heat until it just comes to a simmer. Remove from the heat and stir in the vanilla, vinegar and oil. Mix well. Make a well in the dry ingredients and gradually whisk in the milk. Whisk until the mixture is smooth and lump-free. 4 Divide the cake batter between the prepared tins. Put the tins on a baking sheet and bake in the centre of the oven for 25 minutes or until a skewer inserted into the centre comes out clean. If there is cake mix
on the skewer, return the cakes to the oven for 5 minutes more. Allow to cool in the tins for 5 minutes, then remove from the tins and put on a wire rack to cool completely. 5 To make the fudge icing, melt the chocolate in a heatproof bowl over a pan of gently simmering water, making sure the base of the bowl doesnĂ• t touch the water. Stir occasionally. Remove from the heat. Put the butter in a bowl and add the icing sugar and salt. Cream them together using an electric whisk. Pour in the chocolate while it is still warm so that it combines well into the icing. 6 Flip one cake over onto a serving plate so that you have a flat surface. Working quickly, spread one-third of the icing onto the cake. Top with the second cake and cover the top and sides with the remaining icing. If you
leave it too long the chocolate will set and it will be harder for you to spread the icing. Decorate with some fresh strawberries and a drizzling of melted vegan chocolate. This cake is lovely and moist, so it will last for 4Ă? 5 days in the fridge. n PeR SeRvIng 470 cals, fat 21g, sat fat 7g, carbs 63g, sugars 50g, protein 5g, salt 0.65g, fibre 3g
Recipes adapted from Feed Me Vegan by Lucy Watson (Sphere, ÂŁ16.99). Photography by Mike english. www.vegetarianliving.co.uk
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roasted pears with sweet wine, honey & pine nuts page 68
cooking for a crowd A sophisticated menu cooked with wine from Fiona Beckett, plus Yotam Ottolenghiâ€™s deliciously different baked treats.
MushrooM, Mustard and Madeira soup
Dine with wine Adding a dash of your favourite wine to cooking gives rich flavour to both sweet and savoury dishes, as well as being a great way to use up some of those excess festive bottles! Fiona Beckettâ€™s fabulous entertaining menu is perfect for a New Year gathering with friends.
Elegantmenu PHoTogRAPHY: RYLAnd PeTeRS & SMALL
Mushroom, mustard and Madeira soup This rich, intensely delicious soup makes a good first course for a dinner party. Serves 6 | Prep 10 mins | Cook 30 mins 75g butter, plus a little extra for frying the mushrooms 1 medium onion, finely chopped 1 large clove garlic, finely chopped 500g chestnut mushrooms 2 tbsp Madeira or Oloroso sherry 1 tsp dried porcini powder (optional) 1 litre mushroom or vegetable stock 1 medium potato, peeled and sliced 2 tsp wholegrain mustard sea salt and freshly ground black pepper lemon juice, to taste double cream, to serve 1 Heat the butter in a large saucepan or casserole and add the chopped onion and garlic. Cook over a low heat until soft. 2 Wipe the mushrooms clean, trim the stalks and thinly slice, reserving a good few slices for the garnish. Tip the remaining mushrooms into the butter, stir and cook for about 15 minutes until the mushrooms are brown and the liquid has all but evaporated. Stir in the Madeira or sherry and the porcini powder, if using. 3 Add the stock, bring to the boil then add the sliced potato. Simmer until the potato is soft. Strain, reserving the liquid and blitz in a blender or food processor, gradually adding back the reserved liquid until you have a smooth soup. Return to the pan, add the mustard and reheat gently without boiling. Check the seasoning, adding salt, pepper and lemon juice, to taste. 4 To serve, fry the reserved mushroom slices briefly in a little butter. Ladle the soup into warm bowls, top with a swirl of cream and scatter the mushroom slices over the top. CookÕ s tip If you use vegetable stock, add some dried porcini powder to the mushrooms to intensify the flavour. n PeR SeRvIng (WITHouT CReAM) 167 cals, fat 12g, sat fat 7g, carbs 9g, sugars 4g, protein 4g, salt 0.17g, fibre 3g
What to drink A gLASS of AMonTILLAdo SHeRRY IS PeRfeCT WITH THIS oR You CouLd dRInk A RICH CHARdonnAY
BeeTRooT And PInoT RISoTTo
Beetroot and Pinot risotto The sweetness of Pinot chimes in beautifully with the earthy flavour of the beetroot in this risotto. use the freshest possible beetroot you can find for the deepest colour and flavour. ItÕ s worth wearing a pair of disposable plastic gloves when you cut them up so you donÕ t stain your hands. Serves 4 | Prep 15 mins | Cook 40 mins 3 tbsp olive oil 200g red onion, roughly chopped 3Ð 4 fresh beetroot, ideally with their leaves 1 clove garlic, crushed 225g Arborio or other risotto rice 150ml inexpensive fruity Pinot Noir, e.g. from Chile 1 litre hot miso stock made with miso bouillon powder 100g mild, crumbly vegetarian goatÕ s cheese a few sprigs of fresh dill or a handful of chives, chopped 1 Heat the oil in a large frying pan and fry the onion over a moderate heat for 5 minutes. Peel the beetroot (reserving the leaves) and
What to drink SeRve WITH THe PInoT noIR You uSed In THe ReCIPe
cut into small cubes, add to the pan, season with salt and pepper and cook for another 10 minutes. Add the crushed garlic, cook for a minute then tip in the rice and cook, stirring, for 2Ð 3 minutes. 2 Pour in the Pinot noir and let it evaporate. Add the hot stock, about 2 tablespoons at a time, stirring occasionally and letting each addition be absorbed before adding the next. once the rice is cooked (about 20 minutes), add a little extra stock or water, check the seasoning and leave for 5 minutes. 3 Wash the beetroot leaves if you have some, strip from the stalks and cook down in a saucepan without any extra water. Place a few leaves in each serving bowl, spoon in the risotto, top with crumbled goatÕ s cheese and sprinkle with chopped dill or chives. n PeR SeRvIng 461 cals, fat 16g, sat fat 6g, carbs 59g, sugars 11g, protein 12g, salt 0.92g, fibre 5g www.vegetarianliving.co.uk
Elegantmenu Roasted pears with sweet wine, honey and pine nuts
RoASTeD PeARS wITh SweeT wIne, honey AnD PIne nuTS
Roasting pears in wine transforms them from everyday fruit into a light but luxurious dinner party dessert. Their gentle flavour makes a perfect foil for a fine dessert wine. The trick is to use an inexpensive wine for cooking and a better wine of the same type to serve with it. Serves 6 | Prep 10 mins + cooling Cook 1 hr freshly squeezed juice of 1 large lemon 9 medium just-ripe Conference pears 50g butter, softened 3 tbsp clear fragrant honey, such as orange blossom 175ml Premi• res C™ tes de Bordeaux or a late-harvested Sauvignon or Semillon 50g pine nuts 2 tsp caster/granulated sugar 200ml double cream 2 tsp vanilla sugar 1 Preheat the oven to 190C/fan 170C/ gas 5. Butter an ovenproof dish, large enough to take the pears in a single layer. 2 Strain the lemon juice into a small bowl. Cut the pears in half, peel them and remove the cores. Dip the pear halves in the lemon juice (this will prevent them discolouring), then put them, cut-sides upwards, in the prepared ovenproof dish. Make sure the pears fit snugly in one layer. Put a small knob of butter in the hollow of each pear, then drizzle them with the honey, wine and any remaining lemon juice. 3 Bake the pears in the preheated oven for 50Ð 60 minutes, turning over halfway through. If you notice while the pears are cooking that they are producing a lot of juice, increase the oven temperature to 200C/fan 180C/ gas 6 to concentrate the juices and form a syrup. Remove the pears from the oven and let cool for about 20 minutes. 4 Meanwhile, lightly toast the pine nuts in a dry, non-stick frying pan, shaking the pan occasionally, until they start to brown. Sprinkle over the sugar and continue to cook until the sugar melts and caramelises. Put the cream and vanilla sugar in a small saucepan and heat gently, stirring occasionally, until lukewarm. 5 To serve, put three pear halves on each plate and spoon over some
What to drink
of their cooking syrup. Trickle over 1 tablespoon of warm cream and scatter over a few caramelised pine nuts. Alternatively, serve the cream separately for your guests to pour over. n PeR SeRvIng 425 cals, fat 31g, sat fat 16g, carbs 28g, sugars 28g, protein 3g, salt 0.04g, fibre 4g
ThIS IS A gooD DeSSeRT To PAIR wITh A SAuTeRneS oR AnoTheR SweeT BoRDeAux
Recipes adapted from Wine LoverÕ s Kitchen by Fiona Beckett (Ryland Peters & Small, £16.99). Photography by Mowie Kay © Ryland Peters & Small.
PhoTogRAPhY: PeDen + Munk
Ready to take your baking to the next level? Yotam Ottolenghi and pastry chef Helen GohÕ s new book of sweet treats will inspire you to try something deliciously different, perfect for treating friends and family at New Year gatherings.
Blackberry and star anise friands These look splendid when iced Ð destined for top ranking on any tiered cake stand Ð but also work un-iced, in the cookie tin, for grabbing on a whim. TheyÕ ll lose their slightly chewy edge after the first day or so, but still taste great. Blueberries or raspberries can be used instead of the blackberries. DonÕ t use strawberries, though: they are too watery. Makes 12 | Prep 30 mins Cook 25 mins 180g unsalted butter, plus an extra 10g, melted, for brushing 60g plain flour, plus extra for dusting 200g icing sugar 120g ground almonds 1½ tsp ground star anise (or 3 whole star anise, blitzed in a spice grinder and passed through a fine-mesh sieve) 1/8 tsp salt 150g free-range egg whites (from 4 large eggs) finely grated zest of 1 small orange (1 tsp) 18 whole blackberries (about 120g), cut in half lengthways For the icing (optional): 60g blackberries (about 8), plus an extra 24 small blackberries to garnish ¾ tbsp water 1 tsp lemon juice 165g icing sugar 1 Preheat the oven to 220C/fan 200C/ gas 7. Brush the 12 holes of a regular
muffin tin with the melted butter and sprinkle all over with flour. Tap the tray to ensure an even coating of the flour, then turn upside down to remove the excess. Place in the fridge to chill while you make the batter. 2 To brown the butter, place in a small saucepan and cook over a medium heat until melted. Continue to cook until the butter is foaming, gently swirling the pan from time to time, to allow the solids to brown more evenly. You will see dark brown sediments begin to form on the sides and bottom of the pan. Continue to allow the butter to bubble away until it turns a rich golden brown and smells of toasted nuts and caramel. Remove the pan from the heat and let it stand for 5 minutes, to allow the burnt solids to collect at the bottom of the pan. Strain through a fine-mesh (or muslinlined) sieve, discarding the solids. Allow the browned butter to cool slightly before using. It should still be warm when folding into the mix later: if it is too hot, it will Ô cookÕ the egg whites; if it is too cool, it will be difficult to incorporate into the mix. 3 While the butter is cooling, sift the flour, icing sugar, ground almonds, star anise and salt into a bowl. Place the egg whites in a small bowl and use a whisk or fork to froth them up for a few seconds Ð you do not need to whisk them completely. Pour the egg whites into the sifted dry ingredients and stir until they are incorporated. Add the orange zest and browned butter and mix until the batter is smooth.
BlACkBeRRY AnD STAR AnISe fRIAnDS
BelINDAÕ S FlOURleSS COCONUT AND ChOCOlATe CAke
4 Remove the muffin tin from the fridge and fill the moulds just over two-thirds of the way up the sides. Place three halved blackberries on top, cut-side down, and bake for 10 minutes. Reduce the temperature to 210C/fan 190C/gas 6 Ð starting with a high oven temperature and then bringing it down is the way to achieve the lovely brown crust you want Ð turn the tray around in the oven for even cooking, and continue to cook for another 8 minutes, until the edges of the friands are golden brown and the centres have a slight peak and spring back when gently prodded. Set aside to cool before removing them from their moulds: you might need to use a small knife to help you release the sides. 5 If you are icing the cakes, place 60g of blackberries in a small bowl with the water and lemon juice. Use a fork to mash them together, then pass the mixture through a fine-mesh sieve to extract as much fruit juice as possible: you should get about 60ml. Sift the icing sugar into a medium bowl, pour in the blackberry juice and combine to make a light purple runny icing: it should just be thick enough to form a thin glaze on the tops of the cakes. 6 Spoon the icing over the cakes, spreading it to the edges so that it runs down the sides. Do this on a rack, if you can, as icing them on a plate or sheet of paper means that the icing will pool at the bottom. Place 2 small blackberries on each friand, set aside for 20Ð 30 minutes to set, then serve. Once iced, theyÕ re best eaten on the same day. COOKÕ S TIP We use a regular muffin tin here, but all sorts of moulds work: large muffin tins, mini-muffin tins, rectangular or oval moulds (as shown in the photo). n PeR FRIAND 328 cals, fat 18g, sat fat 8g, carbs 36g, sugars 31g, protein 5g, salt 0.12g, fibre 2g
Belinda’s flourless coconut and chocolate cake every month or so we gather in the test kitchen with our pastry chefs. ItÕ s an open forum, with the chefs presenting their offerings, which we then taste and discuss. ItÕ s always exciting, as ideas are constantly being improved and implemented. This cake was a product of one of those meetings, brought to the table by Franceska Venzon, herself inspired by Belinda JefferyÕ s version of the cake. WeÕ ve played around with the shape Ð baking it in a loaf tin Ð and added a chocolate ganache, but the base is all BelindaÕ s. ThereÕ s something about a cake showcasing its flourless-ness or glutenfree nature which can often make it sound a little bit worthy. Unfairly so, in a case like this, where the feeling of eating it is the very opposite of Ô free-fromÕ : itÕ s utterly buttery and decadent. Serves 8 | Prep 20 mins | Cook 1 hr 200g unsalted butter, at room temperature, plus extra for greasing 250g caster sugar 60g desiccated coconut scraped seeds of 1 vanilla pod ¼ tsp salt 4 large free-range eggs 180g ground almonds For the water ganache: 60g cooking chocolate (70% cocoa solids), roughly chopped into 1cm pieces 25g caster sugar 25g liquid glucose 3 tbsp water scraped seeds of ¼ vanilla pod 25g unsalted butter, at room temperature, cut into 2cm cubes 1 Preheat the oven to 180C/fan 160C/gas 4. Grease the base and sides of a 900g loaf tin
or 23cm round springform tin and line with baking parchment, then set aside. 2 Place the butter, sugar, desiccated coconut, vanilla and salt in an electric mixer with the paddle attachment in place. Beat on a medium-high speed, until pale and fluffy: about 3 minutes. Add the eggs, one at a time, beating well after each addition. Reduce the speed to low, add the ground almonds and mix until just combined. 3 Scrape the mixture into the cake tin and bake for either 40 minutes if using the loaf tin, or 50 minutes if using the round tin, or until the cake is golden brown on top and a skewer inserted into the middle comes out clean. Remove the cake from the oven and set aside to cool in the tin before inverting onto a serving plate. Set aside until completely cool. 4 Make the water ganache when you are ready to serve. Place the chocolate in a medium bowl and set aside. Put the sugar and glucose in a small saucepan and place over a medium-low heat. Stir to combine and, when the sugar has melted, increase the heat to medium and bring to the boil, stirring gently from time to time. Continue to boil for about 7 minutes, until the colour is a pale amber. Remove from the heat and carefully pour in the water. DonÕ t worry if the mix seizes: just return the pan to the heat, add the scraped vanilla seeds and stir gently and continuously until it returns to the boil and the sugar has melted again. 5 Remove from the heat and wait for a minute before pouring the water-caramel over the chocolate. Allow to stand for about 3 minutes, then whisk to combine. Add the butter, a couple of cubes at a time, whisking after each addition. Continue until all the butter has been added, whisking to combine until the consistency is that of golden syrup. Spread the ganache over the top of the www.vegetarianliving.co.uk
Bakingbliss cake, letting a little run down the sides. COOKÕ S TIP This will keep well for up to 5 days in an airtight container. It can be eaten on the day of making, but we think it tastes even better served at room temperature the following day. n PeR SeRvInG 629 cals, fat 45g, sat fat 22g, carbs 44g, sugars 42g, protein 11g, salt 0.30g, fibre 3g
Middle Eastern millionaire’s shortbread A three-layered bar with a shortbread bottom, halva in the middle, and a glossy tahini caramel on top. This was a winning combination just waiting to happen. And happen it did, thanks to Paulina Bembel, our head pastry chef. Paulina, who comes from Poland, skillfully uses our Middle eastern favourites Ð tahini and halva Ð to transform the famously cloying millionaireÕ s shortbread into something so much better, with a slight bitterness and a touch of salt to offset all that sweetness. Makes 16 | Prep 30 mins + chilling Cook 40 mins
MIddLe eASTeRn MILLIonAIReÕ S ShoRTBReAd
40g icing sugar 35g cornflour 40g caster sugar 175g unsalted butter, melted, and set aside to cool slightly ½ tsp vanilla extract 250g plain flour 1/8 tsp salt For the halva: 200g halva, roughly crumbled into small pieces 80g tahini For the tahini caramel: 200g caster sugar 120ml water 100g unsalted butter, at room temperature, cubed 80ml double cream 150g tahini paste ¼ tsp flaky sea salt 1 Preheat the oven to 200C/fan 180C/ gas 6. Line a 20cm square tin with baking parchment, making sure that the paper rises up over the edges of the tin. 2 For the shortbread, sift the icing sugar and cornflour into the bowl of an electric mixer
with the paddle attachment in place, then add the caster sugar and mix on a medium speed. With the machine still running, slowly pour in the melted-but-cooled butter and beat until combined. Add the vanilla and reduce the speed to low, then sift in the flour and salt and continue to beat until the dough comes together. 3 Tip the mixture into the tin and use your hands to pat and even out the surface. Bake for 25 minutes or until golden brown. Remove from the oven and set aside until completely cool: this will take an hour or so, so donÕ t start making the caramel too soon or it will have set by the time the shortbread is cool. 4 For the halva layer, place the halva and tahini in a small bowl and mix with a wooden spoon to combine. Spread the mix over the cooled shortbread and use the back of a spoon to smooth it out to an even layer. 5 To make the caramel, place the sugar and water into a small saucepan and place over a medium-low heat. Stir occasionally, until the sugar has dissolved, then increase the heat to medium-high. Bring to a boil and cook Ð still at a boil Ð for about 12 minutes, until the sugar is a deep golden brown. Remove from the heat and add the butter and cream: take care here, as the mixture will splutter. Whisk to combine and, once the butter has melted, add the tahini and salt. Whisk to combine again, then pour evenly over the halva layer in the tin, so that all of the halva is covered. 6 Place in the fridge for at least 4 hours until set, before cutting into bars, about 10 x 2.5cm. Sprinkle a pinch of sea salt over the middle of each bar and serve. COOKÕ S TIP The shortbread layer can be made up to 4 days in advance and stored in an airtight container. It also freezes well. These will keep for up to 1 week in an airtight container in the fridge. Remove them from the fridge 20 minutes before serving, to take off the chill. n PeR ShoRTBReAd 450 cals, fat 30g, sat fat 12g, carbs 38g, sugars 24g, protein 7g, salt 0.18g, fibre 2g
Recipes adapted from Sweet by Yotam ottolenghi and helen Goh (ebury Press, £27). Photography by Peden + Munk.
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Something for everyone
Mild lentil & butter bean curry Page 80
PhotograPh: Kate hacKworthy
Inspire a love of flavours with global dishes from Jackie Kearney and Kate Hackworthyâ€™s mild and creamy kid-friendly curry supper.
Jackie Kearney, the former MasterChef contestant turned professional chef and food writer, returns with an inspiring new collection of vegan family dishes, with favourite recipes adapted from childhood, her own kitchen and her overseas adventures. Macadamia crumble pots with squash and chickpeas
MaCadaMIa CRuMble PotS WIth SquaSh and ChICkPeaS
I particularly like any dish that can be prepared in advance, so these macadamia crumble pots are perfect for a stress-free meal, and are great for Sunday lunches or family dinners. If youÕ re not keen on squash or pumpkin, you can substitute 250g of chestnuts instead. Serves 6 | Prep 20 mins Cook 1 hr 10 mins For the crumble topping: 120g plain flour 80g jumbo oats 1 tsp freshly chopped thyme ½ tsp salt ½ tsp white pepper 80g dairy-free margarine, such as Stork, chopped into pieces 60g macadamia nuts
1 Preheat the oven to 200C/fan 180C/gas 6. Place the squash on a lightly oiled baking sheet, drizzle over the oil and use your hands to ensure the pieces are well coated. Place in the preheated oven for 20Ð 30 minutes, until it is golden brown with caramelised edges. Remove from the oven and reduce the temperature to 180C/fan 160C/gas 4, if you are planning to cook the pots immediately once prepared.
PhotogRaPhY: ClaRe WInfIeld
For the filling: 1 squash, peeled and chopped into 2cm cubes 1 tbsp vegetable oil 1 small white onion, chopped 400g can chickpeas, rinsed and drained 1 litre vegetable stock 2 tsp Dijon mustard 250g fresh spinach (or 100g frozen) 1 tbsp freshly chopped thyme 4 fresh sage leaves, finely chopped 1 tsp cornflour ½Ð 1 tsp salt, to taste ½ tsp white pepper
Globalinspiration 2 Meanwhile, prepare the crumble topping by placing the flour in a large bowl. Add the oats, thyme, salt and pepper, and mix well. Then add the margarine and, using your hands, rub the fat into the dry mixture to create a crumbly texture. Try to use the tips of your fingers so that the margarine doesnÕ t go too soft. Roughly chop the macadamia nuts and add to the crumble. Mix well, then set aside. 3 In a large, deep frying pan or wok, sautŽ the onion for about 10Ð 15 minutes over low heat until soft and translucent. Add the chickpeas, stock, mustard, spinach and herbs. Bring to a simmer for a few minutes. 4 Mix the cornflour in a little water and add to the pan, so that the mixture thickens slightly, then add the roasted squash, salt and pepper. Mix well and then taste to check the level of seasoning. 5 Fill individual pots about three-quarters full with the roasted squash filling. Then top with a few tablespoons of the crumble mixture. If preparing in advance, the pots can be chilled or frozen at this stage. Place the pots on a baking sheet and bake in the preheated oven for 30Ð 40 minutes, until the crumble top is golden brown and the filling is starting to bubble underneath. n PeR seRvIng 432 cals, fat 24g, sat fat 5g, carbs 41g, sugars 7g, protein 10g, salt 1.24g, fibre 8g
Roasted aubergine lasagne with Puy lentils We love a good vegetarian lasagne in our house. I donÕ t think you can beat a homemade one. I think the dish benefits from being left overnight and baked the following day, but a few hours in the fridge will do the job if pushed for time. The lentils can be substituted with vegan Ô minceÕ and the aubergines with courgettes. Serves 8 | Prep 20 mins | Cook 1 hr 20 mins For the lentil mixture: 2 tbsp olive oil 1 large onion, diced 4 cloves garlic, crushed 250g Puy lentils 750ml vegetable stock, plus extra if needed 12 large tomatoes 1 carrot, diced 1 red pepper 1 celery stick, diced 2 tbsp dark soy sauce 1 bay leaf handful of fresh marjoram handful of fresh thyme 2 tbsp tomato purŽ e
RoAsTed AuBeRgIne lAsAgne WITH Puy lenTIls
½ tsp salt, or to taste ½ tsp black pepper, or to taste For the aubergine layer: 2 aubergines 2 tbsp olive oil sea salt and black pepper For the Ô bŽ chamelÕ sauce: 2 tbsp olive oil ½ tsp salt, or to taste ½ tsp white pepper, or to taste 2 tbsp plain flour 400ml almond or soy milk 1 bay leaf ½ tsp mustard powder To assemble: 1 packet of egg-free lasagne sheets 120g grated vegan Italian-style hard cheese
sea salt and black pepper, to taste 1 start with the lentil mixture. Heat 1 tablespoon of the olive oil in a pan and sautŽ half of the onion and one clove of crushed garlic until softened. Add the Puy lentils and sautŽ for a further minute, then add the stock and simmer until the lentils are fully cooked and soft. Add further stock as needed; you are aiming for the lentils to absorb most of the liquid without leaving too much stock. 2 Preheat the oven to 200C/fan 180C/gas 6. Remove the hard cores from the tomatoes. Place them whole on a baking sheet, along with the remaining crushed garlic cloves and cook in the oven until well roasted and almost starting to blacken. Blitz with a hand blender and set aside. www.vegetarianliving.co.uk
Globalinspiration 3 To make the aubergine layer, remove the ends of the aubergines. Slice them lengthways into 1.5cm-thick slices. Place on a baking sheet, drizzle with the olive oil and season. Roast on high heat until golden brown and soft. Set aside. Reduce the oven to 190C/fan 170C/gas 5. 4 Back to the lentil mixture. Heat the remaining tablespoon of olive oil in a pan and sautŽ the remaining half of onion, along with the carrot, pepper and celery, then add the cooked lentils, soy sauce, bay leaf, the fresh marjoram and thyme. Add the blended tomatoes and the tomato purŽ e. Bring to the boil and simmer for 10 minutes. Add the salt and pepper, then adjust the seasoning according to taste. 5 To make the Ô bŽ chamelÕ , heat the olive oil in small, deep pan, add the salt, white pepper and flour, and cook to make a roux. Gently cook the paste for 2Ð 3 minutes. Slowly add the milk, whisking all the time, until it reaches a creamy sauce consistency. Add the bay leaf and the mustard powder, and simmer for 2Ð 3 minutes. Check the seasoning. 6 Layer some Ô bŽc hamelÕ sauce in the bottom of a large, deep baking dish and cover with lasagne sheets. Add half the lentil and tomato mixture, followed by a layer of aubergine, using all the slices and overlapping them to create a thick layer. Add the remaining lentil mixture, a layer of lasagne sheets and top with the Ô bŽc hamelÕ . Sprinkle with vegan cheese, salt and pepper. 7 Bake for 30Ð 40 minutes until bubbling and the top is golden brown. n PeR SeRvinG 367 cals, fat 14g, sat fat 4g, carbs 45g, sugars 11g, protein 10g, salt 1.54g, fibre 9g
Bombay frankie This hugely popular street food snack originates from 1930s Bombay, as a spiced potato or vegetable roti wrap. it is always hugely popular at festivals as itÕ s the perfect thing to eat single-handedly. i like to think of them as indiaÕ s answer to the burrito. You can adapt the main vegetable in the masala to suit your preference or the seasons. Potato or cauliflower both work well. i sometimes use aubergine pickle or sweet mango chutney from a jar, but you could use whatever you prefer. Serves 4 | Prep 25 mins + marinating Cook 15 mins For the slaw: ¼ small white cabbage, finely sliced ¼ small red cabbage, finely sliced
freshly squeezed juice of 2 limes or lemons about 1 tbsp brown sugar or agave syrup 1 fresh red chilli, finely chopped (optional) ½Ð 1 tsp fine salt, to taste For the filling: 2 small aubergines, cut into 3Ð 4cm pieces (or use 2 large waxy potatoes, diced and parboiled until just cooked) 1 onion, cut into 3Ð 4cm pieces 1 green pepper, cut into 3Ð 4cm pieces 2 tbsp garam masala ½ tsp chilli powder 1 tsp rock salt 3 tbsp coconut oil To serve: 4 large desi paratha 2Ð 3 tbsp mango or pear chutney plain dairy-free yogurt handful of fresh mint and coriander 1Ð 2 fresh green chillies, finely sliced (optional) 1 Prepare the slaw by mixing together all the ingredients into a large bowl, then cover and set aside for at least 30 minutes, but preferably 1Ð 2 hours, so that the cabbages soften in the juice and sugars. Check the
seasoning and add more salt, chilli or sugar as you prefer. 2 in a medium pan, add all the ingredients for the filling and place over medium-high heat. Stir well, bring to a simmer and then lower the heat. Cook for about 10Ð 15 minutes until the vegetables are soft. 3 Warm the paratha on both sides in a large frying pan or tawa. 4 Spread a generous layer of chutney onto the bread, then layer on some slaw and 2Ð 3 spoonfuls of the masala vegetables on top. Leave enough space on the bread so you can wrap the frankie. Drizzle with some yogurt and sprinkle with herbs and fresh chillies, if you like. n PeR SeRvinG 449 cals, fat 20g, sat fat 14g, carbs 52g, sugars 17g, protein 9g, salt 2.51g, fibre 10g
Recipes adapted from My Vegan Travels by Jackie kearney (Ryland Peters & Small, £16.99). Photography by Clare Winfield.
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A creamy veg-packed curry with kid-friendly levels of spice is a great way to encourage your children to try exciting global flavours, says Kate Hackworthy. I want my whole family to sit at the table together and eat the same thing. Is that too much to ask? Sadly, it often seems that it is. My kids are in primary school and, by nature, a bit fussy. Their palates arenÕ t that broad and theyÕ re yet to develop a yearning to try new flavours and foods. Rather than cooking multiple meals each night, we tend to tweak dishes so we can all eat what we enjoy. Fajitas mean we can all add our favourite ingredients to wraps, and pancakes with savoury toppings are also a winner. We always have raw vegetables and hummus on the table, so when I give the kids new dishes, they can fill up on those if they donÕ t like it (yet). As IÕ m sure pretty much every parent knows, it can be tough to get kids to try new tastes. They so often seem to gravitate to flavours that are a bit bland or which are already familiar. This meal introduces the flavours of curry, but in a very mild way to appeal to little taste buds of children and toddlers. The sauce is thick and creamy with purŽ ed carrots, red lentils and onions, and itÕ s delicately spiced with mild curry powder. ItÕ s a bit of a hidden veg dish too, as the kids have no idea how much goodness theyÕ re getting from it! I like to batch-cook this curry so I can always keep some in the freezer for a quick midweek meal. We just add rice, naan and another spicier curry for the grown-ups. I prefer to make my own simple naan bread rather than store-bought. ItÕ s cheaper and there are no unusual ingredients. Plus, the kids like to help roll them out. My recipe isnÕ t authentic, but it is fast! Just mix the ingredients, knead a few times, then roll out the dough and dry-fry for a few minutes.
Mild lentil and butter bean curry This is a creamy mild curry thatÕ s a perfect introduction of extra flavour for kids. ThereÕ s no heat to it, but if your family likes food a bit spicier, feel free to add a little pinch of chilli powder. As it is, itÕ s perfect for toddlers as well as the rest of the family. IÕ ve purŽ ed
MIld lenTIl And buTTeR beAn cuRRy
QuicK and easy yeastFree naan bread
recipe photography: Kate hacKworthy author photograph: bill bradshaw
About kAte Kate hackworthy is the author of Veggie Desserts & Cakes (pavilion books), and winner of best blog at the 2017 soil association booM awards for her website www.veggiedesserts.co.uk www.veggiedesserts.co.uk. she works with various high-profile brands as a recipe developer and ambassador, and lives in somerset with her young family. Follow Kate on instagram at kateveggiedesserts, twitter @veggie_desserts and Facebook at Veggiedessertsblog.
the vegetables into a smooth sauce, then added in some butter beans for bulk. their potato-like texture is appealing to little ones, while still giving them some extra protein. this recipe makes quite a lot, so we usually keep any extra in the freezer for quick meals. Serves 8 | Prep 10 mins | Cook 25 mins 1 tbsp oil 1 onion, chopped 2 carrots, chopped 750ml vegetable stock 100g red lentils, rinsed 1 tsp tomato purŽ e 1 tsp mild curry powder 400g can butter beans, drained and rinsed 1 heat the oil in a large pan and add the onion. cook for a few minutes until soft but not browned, then add the carrot and cook for a further 2 minutes, stirring often. 2 stir in the stock, lentils, tomato purŽ e and curry powder and simmer uncovered for 20 minutes. 3 using a food processor or blender, purŽ e the mixture until smooth. pour it back into the pan. the mixture should be thick, but if it isnÕ t, stir in 1 teaspoon of cornflour dissolved in 2 teaspoons of water to thicken. 4 add the butter beans and reheat for a few minutes. serve with rice or naan bread. n per serVing 113 cals, fat 2g, sat fat 0g, carbs 15g, sugars 4g, protein 6g, salt 0.08g, fibre 5g
Quick and easy yeast-free naan bread once you make these easy naan breads, iÕ m sure youÕ ll never want to buy pre-made ones again. they may not be authentic, but theyÕ re light, fluffy and so quick to make. you could also try adding in some
flavourings, such as crushed garlic and chopped coriander. Makes 6 | Prep 5 mins | Cook 10 mins 250g plain flour 250g plain Greek yogurt 2 tsp baking powder pinch of salt 1 Mix all the ingredients together in a large bowl. youÕ ll probably need to use your hands to bring it all together. Knead the dough for a minute or so in the bowl, until it comes together in a fairly sticky ball. if necessary, add a little more flour to make it manageable.
2 divide the dough into six equal pieces. using a rolling pin, roll each one out on a floured surface to about 15cm diameter. 3 heat a frying pan (without oil) until hot. cook each flatbread for a few minutes on each side, until lightly golden spots appear and it puffs up. COOKÕ S TIP best eaten on the same day. if making ahead, warm them up in the oven before serving. n per naan 197 cals, fat 3g, sat fat 2g, carbs 34g, sugars 2g, protein 8g, salt 0.49g, fibre 2g to make the naan bread vegan, use a dairy-free yogurt. you may need to add a little more flour. www.vegetarianliving.co.uk
B e e happy Get buzzy in the kitchen Have you ever made butterfly cakes? This is a variation of the butterfly cake Ð the bumblebee! ItÕ s flavoured with orange, but you could just add vanilla if you prefer. Make them plain or with cocoa powder.
Bumblebee cakes Make 10 cakes | Prep 30 mins | cook 15 mins ½ orange 125g unsalted butter, softened 125g golden caster sugar capful of vanilla extract 2 free-range eggs 125g self-raising flour (or if you want to make them chocolatey use 100g self-raising flour and 25g cocoa powder) For the buttercream: ½ orange 50g unsalted butter, softened 125g icing sugar To decorate: chocolate buttons and chocolate matchsticks (or long thin sweets) 1 Turn the oven on to 180C/fan 160C/gas 4. Line a 12-hole fairy cake tin with paper cases. 2 To make the cakes, squeeze the juice from the orange half into a mixing bowl and add the soft butter, sugar and vanilla
extract. Mix well with a wooden spoon until it becomes fluffy and paler in colour. This helps to beat air into the mixture. 3 Now you need to crack open the eggs: hold an egg in one hand and carefully use a table knife to crack the egg in the middle. Put your thumbs into the crack and pull the egg shell apart. Let the egg fall into a bowl. Repeat with the other egg. Fish out any egg shell with a spoon. Add the eggs to the butter mixture and beat. Add the flour and Ô foldÕ in with a metal spoon. 4 Divide the mixture evenly between the fairy cake cases with a spoon. Ask an adult to help you put the tin in the oven using oven gloves. Bake for 12Ð 15 minutes until golden and slightly springy when you touch them. Ask an adult to help you take the tin out of the oven using oven gloves and leave to cool. 5 Using a table knife, cut a small oval shape from the middle of each cake. 6 To make the buttercream, squeeze the
orange half into a bowl. Add the soft butter and sugar and mix well. Spoon this into the holes in each cake, then stick the wings into the buttercream. Stick chocolate buttons and matchsticks into the cakes to make them look like bumblebees. n PeR CAKe 291 cals, fat 16g, sat fat 9g, carbs 35g, sugars 26g, protein 3g, salt 0.15g, fibre 1g
LittLe chefs Vegetarian Living readers can buy Kids in the Kitchen for the special price of £10.99, including p&p. To order, call 01256 302699 and quote reference LC2. Recipe adapted from Kids in the Kitchen by Amanda Grant (Ryland Peters & Small, £14.99). Photography by Susan Bell.
Lunchbox makeover Go back To school wiTh healThier resoluTions and Three ideas For super-FruiTy lunchbox snacks.
The new Googly Fruit Organic range includes crunchy puffs, plus 100% fruit and veg freeze-dried crispy bites, and no-added nasties squeezy pouches. l Available from Ocado, Superdrug and healthfood stores.
Made with over 99% fruit, Fruit Shoot bars are vegan, high in fibre, free from added sugar, artificial flavours, colours or sweeteners and also count as one of their five-a-day. l £2.29 for a pack of five bars from Tesco and Amazon.
SoreenÕ s fibre-rich and low-fat lunchbox loaves come in apple and banana varieties and are vegan-friendly too. l £1.35 for a multipack of five from retailers nationwide.
Littlelife Keep a journal
© nigeL BLaKe/RsPB-iMages.cOM
January is a great time to go for a yomp through the woods Ð itÕ s a good way to work off that christmas stodge and enjoy the frosty mornings. if youÕ d like some fun ideas to make a walk more interesting for little ones, plus projects to try back at home too, the Woodland Trust website has some brilliant activity sheets for families that you can search by childrenÕ s age range or by season. Toddlers can make sensory boxes, rattles or mobiles while older children make magical fairy wands, go on scavenger hunts or build a ladybird house. ThereÕ s even a recipe for Bake Off winner nadiya hussainÕ s ginger fir-tree biscuits! l To find the project ideas and activity sheets, go to www.woodlandtrust.org.uk.
Upgrade your welly boots! Kids feet grow so fast Ð it might be time to check their wellies still fit ready for those wet and muddy winter walks! We love this rainbow-trimmed bright red pair from Jools OliverÕ s Little Bird range for Mothercare that are ideal for little ramblers Ð and thereÕ s a matching hat, scarf and gloves too. Prices start from £6. l Find the Little Bird collection at www.mothercare.com.
GO! Five things to do in January
spot Join the Big Garden Birdwatch
© RahuL ThanKi/RsPB-iMages.cOM
Try a tree-inspired woodland project
With screen-time taking over our childrenÕ s free time, it can be tough to keep them interested in traditional activities. Let them choose a fun notebook and encourage them to keep a regular journal to write down their resolutions, hopes and dreams for 2018 and beyond. Keeping a journal boosts their creativity, helps them work on their handwriting and is a wonderful record of their memories of the year, plus research suggests it can benefit their health too. Maybe they could make a Ô bucket listÕ of all the fun activities and personal goals theyÕ d like to achieve this year. l Mickey and Minnie Patches notebook from cath Kidston, £14.
around half a million people participated in the RsPBÕ s Big garden Birdwatch last year, so why not join them and help the charity keep a close eye on whatÕ s happening with our favourite wild birds. spend an hour recording the daily visitors to your garden or local green space on 27Ð 29 January Ð then send your findings to the RsPB. in 2017 the public recorded sightings of over 8 million birds over three days, and the house sparrow was the most commonly spotted. get your binoculars and bird feeders at the ready! l Registration for 2018 opens on 13 December Ð sign up at www.rspb.org.uk.
Bee a pollinator champion
BritainÕ s bees are in trouble, with 13 species already extinct and a further 35 under threat. a major reason for this is loss of habitat Ð theyÕ ve lost 97 per cent of wildflower meadows in the last 70 years. You can do your bit to help by making a donation to receive a special edition Bee saver Kit from Friends of the earth. The kit contains wildflower seeds to plant, a bee identification guide, a cardboard bee hotel to build and much more. l Make a donation and receive your kit at www.foe.co.uk/bees.
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Vegetarian_Living2.indd 1 VL88_034.indd VL74_006.indd 34 6
CAMPAIGN FINANCED WITH AID FROM THE EUROPEAN UNION AND GREECE
20/5/2016 16:11:00 μμ 20/09/2017 09:24:21 14/07/2016 14:07:06
photograph: peter Cassidy
JamaiCan blaCk bean pot page 90
mindful meals Fuss-free, low-fat recipes to create warming winter suppers from your slow cooker.
When it’s cold and dark at the end of a long day, there’s nothing better than being greeted by the appetising aromas of a ready-to-eat evening meal from your slow cooker. These inspiring recipes are deliciously different and healthy too.
Spiced root soup with crisp spiced onions Wintery root veg make a thrifty and filling soup, with spices adding extra warmth to your bowl. DonÕ t skip the fried onions and extra garnishes, which add interest and turn this recipe into more of a meal. Serves 4 | Prep 15 mins | Cook 4 hrs 2 onions 3 tbsp vegetable oil 1 tsp mustard seeds 1 tsp cumin seeds 2 leeks, sliced 3 carrots, sliced 2 medium potatoes, chopped 2 parsnips or 1 small celeriac, chopped 2Ð 3 tsp curry paste 600ml vegetable stock (from granules or a cube) 250ml natural yogurt, plus extra to serve roughly chopped coriander or parsley, to serve 1 Peel and halve the onions through the root, then slice thinly lengthways. Heat
2 tablespoons of the oil in a large pan, add half the onions and fry until just starting to colour. Add the mustard and cumin seeds and fry until nicely browned. 2 Add the vegetables and curry paste and stir until well coated. Pour in the stock and bring to the boil. Tip into the slow cooker and cook on low for 4 hours until the vegetables are tender. 3 Meanwhile, heat the remaining tablespoon of oil in a small pan, add the remaining onions and fry quickly until crisp and browned. Tip onto paper towel. 4 PurŽ e the soup in batches, then return to the pan and stir in most of the yogurt. Taste and add salt, if necessary. reheat gently, then ladle into bowls and top each with a spoonful of yogurt, some fried onions and a scattering of roughly chopped coriander or parsley. n Per Serving 303 cals, fat 11, sat fat 1g, carbs 37g, sugars 18g, protein 8g, salt 1.04g, fibre 10g Add creaminess to your soup using a soya-based yogurt, serving with an extra swirl on top.
Mumbai potato wraps with minted yogurt relish An easy low-fat supper to throw together, made with everyday vegetables and storecupboard staples youÕ re sure to find in your kitchen when you donÕ t have time to nip out to the shops. Serves 4 | Prep 10 mins | Cook 3 hrs 1 onion, sliced 2 tbsp medium curry powder 400g can chopped tomatoes 750g potatoes, diced 2 tbsp mango chutney, plus extra to taste (optional) 100g low-fat natural yogurt 1 tsp mint sauce from a jar 8 small plain chapattis small bunch of coriander, to garnish 1 Tip the onion, curry powder, chopped tomatoes, potatoes and mango chutney into the slow cooker pot with 50ml boiling water. Stir everything together, then cover and cook for 3 hours on high until the potatoes are tender. Season. 2 Meanwhile, mix together the yogurt and mint sauce, and warm the chapattis following the packet instructions. 3 To serve, spoon some of the potatoes onto a chapatti and top with a few sprigs of coriander. Drizzle with the minted yogurt relish, adding extra mango chutney, if you wish, then roll up and eat. n Per Serving 594 cals, fat 12g, sat fat 5g, carbs 97g, sugars 17g, protein 17g, salt 1.5g, fibre 14g The Mumbai potato is vegan Ð just make your mint dip using a plain dairy-free yogurt.
SPiceD rooT SouP WiTH criSP SPiceD onionS
MuMbai potato wraps with Minted yogurt relish
PHOTOgrAPH: PeTer CASSidY
Slowcooking Aubergines with courgette tzatziki Aubergines respond beautifully to long, low cooking, becoming meltingly soft and tender. Here, they are combined with the superfood trio of ginger, garlic and turmeric with their antibacterial, antiviral and antifungal properties. You could serve the aubergines as a side dish, part of a mezze with the tzatziki or as a main with the grain or your choice. Serves 4 | Prep 20 mins | Cook 7 hrs 2 tbsp ghee or coconut oil 500g aubergine, cut into small pieces 1 onion, grated 2.5cm piece of root ginger, grated 3 cloves garlic, grated 1 tsp turmeric 1 tsp nigella seeds 2 tsp coriander seeds, ground ½ tsp dried chilli flakes 1 tbsp tomato purŽ e 1 tsp raw honey sea salt and cracked black pepper warm wholewheat chapattis, to serve
AubergineS wiTH COurgeTTe TzATziki
For the courgette tzatziki: 100ml live plain yogurt 1 courgette, coarsely grated 1 small clove garlic, grated handful of chopped mint juice of 1 small lemon sea salt and cracked black pepper 1 Heat the ghee or coconut oil in a large frying pan, add the aubergine and fry for 10 minutes until light golden Ð it will look as though thereÕ s not enough oil at first, but persist and the aubergine will start to release the oil as it cooks. Stir in the onion, ginger, garlic and spices and cook, stirring, for another minute. 2 Tip the aubergine mixture into the slow cooker pot and stir in the tomato purŽ e, honey and 250ml hot water. Cover and cook on low for 6Ð 7 hours, until the aubergine is tender and the sauce is rich and thick Ð add a splash more hot water, if you feel itÕ s needed. Season with salt and pepper. 3 To make the courgette tzatziki, mix together all the ingredients in a bowl and season with salt and pepper. 4 Serve the aubergine in bowls topped with a spoonful of the courgette tzatziki and with the chapattis for dunking. n Per Serving 116 cals, fat 6g, sat fat 4g, carbs 9g, sugars 8g, protein 3g, salt 0.05g, fibre 5g
Opt for the coconut oil when frying, replace the honey with agave nectar or sugar, and use a dairyfree yogurt to mix your tzatziki.
Weekday tagine Packed with good-for-you vegetables and pulses, this hearty Moroccan tagine is both sustaining and filling and is just the thing for a warming midweek meal. The cauliflower is lightly cooked, so it retains its texture and valuable nutrients, including vitamin C, folate and phytonutrients. Serves 4 | Prep 10 mins | Cook 8¼ hrs 2 tbsp olive oil 1 large onion, finely chopped 4 carrots, diced 3 cloves garlic, chopped 400g can chickpeas beans, drained 55g dried Puy lentils, rinsed 1 tbsp ras-el-hanout 1 tsp turmeric powder 1 tsp ground ginger ½ tsp dried chilli flakes 4 dried dates, roughly chopped 2 tbsp tomato purŽ e 375ml hot vegetable stock 1 unwaxed lemon, cut in half 2 handfuls of chopped parsley ½ small cauliflower, grated or blitzed in a
food processor sea salt and cracked black pepper pomegranate and wholewheat couscous, to serve 1 Put all the ingredients up to and including the hot vegetable stock into the slow cooker pot. Stir well until combined and add the lemon halves, pressing them into the pot. Cover and cook on low for 7Ð 8 hours. 2 remove the lemon halves, stir in half the parsley and the cauliflower, season with salt and pepper, and add more hot stock or water, if needed, to make a sauce-like consistency. Cover and cook for another 15 minutes Ð the cauliflower just needs to soften in the residual heat. 3 Scatter the remaining parsley and the pomegranate over the tagine and serve with couscous. COOKÕ S TIP if you prefer to use dried chickpeas, a can is equivalent to around 200g dried. n Per Serving 116 cals, fat 6g, sat fat 4g, carbs 9g, sugars 8g, protein 3g, salt 0.05g, fibre 5g
photograph: peter Cassidy Weekday tagine
Slowcooking PhoTograPh: PeTer CaSSIDy
Jamaican black bean pot If the beans are pre-soaked and part-cooked, this vibrant stew with its mix of black beans, red and yellow peppers and orange squash, can be put on first thing and will be perfect by dinner time. DonÕ t add salt or the bouillon powder until the end of the cooking time since they will toughen the beans. Chilli cornbread, brown rice or quinoa are all perfect sides. Serves 4 | Prep 20 mins + soaking | Cook 8 hrs 200g dried black beans, soaked overnight 1 tbsp ghee or coconut oil 1 large onion, finely chopped 350g peeled, deseeded butternut squash, cut into small pieces 1 red and 1 yellow pepper, deseeded and cut into small pieces 4 cloves garlic, chopped 2 tsp English mustard powder 2 tsp blackstrap molasses 1 tsp raw honey 2 tsp dried thyme ½Ð 1 tsp dried chilli flakes, to taste 1 heaped tsp bouillon powder juice of 1 lime sea salt and cracked black pepper rocket leaves, avocado and lime wedges, to serve
JamaICan bLaCk bean PoT
1 Drain and rinse the soaked beans. Put them in a saucepan, cover with plenty of cold water and bring to the boil. Let the beans boil rapidly for 10 minutes then turn the heat down and simmer for another 10 minutes, drain and discard the cooking water. 2 While the beans are cooking, heat the ghee or coconut oil in a large frying pan, add the onion and fry for 8 minutes until softened, then stir in the squash, peppers and garlic and cook for another couple of minutes. 3 Tip the onion mixture into the slow cooker pot and stir in the mustard, molasses, honey, thyme, chilli flakes, part-cooked black beans and 500ml hot water. Cover and cook on low for 7Ð 8 hours, until the beans and squash are tender. 4 Just before serving, stir in the bouillon powder and the lime juice and season with salt and pepper. Spoon the black beans into four serving bowls and top with a handful of rocket leaves and sliced avocado, and serve with wedges of lime for squeezing over. n Per ServIng 289 cals, fat 5g, sat fat 2g, carbs 43g, sugars 13g, protein 15g, salt 1.24g, fibre 10g To enjoy a vegan hotpot, use the coconut oil rather than the ghee for frying, and swap the honey for another sweetener.
mumbai potato wraps with minted yogurt relish and spiced root soup with crisp spiced onions adapted from Good Food, Eat Well: Healthy Slow Cooker Recipes (bbC books, £12.99).
aubergines with courgette tzatziki, weekday tagine, and Jamaican black bean pot adapted from Superfood Slow Cooker by nicola graimes, with Cathy Seward (ryland Peters & Small, £14.99). Photography by Peter Cassidy.
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Winter skin-savers by Sara NiveN, beaUTy ediTor
Give your skin an intensive moisture boost during cold weather with these products containing hydrating shea butter. Nutty goodness
Kind Natured is a veggie-friendly, 97% natural collection, which includes Shea & Macadamia Creamy body Scrub and a matching body lotion aimed at very dry skin. There are also shampoos and conditioners and a host of other products containing shea butter, with prices all under the £6 mark. l both £5.99 from www.kindnatured.com.
To Thai for
JanjiraÕ s Thai Lime & Ginger body butter is paraben-free, contains avocado oil and has a subtle scent for all-over post-bathing pampering. l £26 from www.janjira.co.uk.
dr PawPawÕ s Shea butter balm is a real all-rounder Ð keep it in your handbag or pocket and use it for everything from chapped lips to sore hands, as well as cracked heels, as a make-up primer or even for conditioning eyelashes! itÕ s veganfriendly too. l £8.95 from www.drpawpaw.com.
organiiÕ s Shea butter Shower Gel moisturises and cleanses at the same time and is suitable for dry and sensitive skin. For traditionalists, thereÕ s also an almond cream soap bar. both are vegan. l Shower gel £5.95 and soap bar £2.65, from www.organii.co.uk.
For a good cause
Lend a hand
The new Pure Morris hand cream from Heathcote & ivory is a soothing combination of shea and cocoa butter with macadamia oil. l £10 for 100ml or opt for the set of three 30ml sizes for £9, from www.heathcote-ivory.com.
Fab & fruity
Slather on odyliqueÕ s Toning Fruit butter with relaxing essential oils including bergamot, lemon and ylang-ylang. l £20 from www.odylique.co.uk.
Charity Pot Hand & body Lotion from Lush has raised more than £20 million for numerous charities and worthy grassroots organisations around the world since it launched in 2007. The vegan formula is based around Fairtrade cocoa and shea butter with the addition of geranium oil. l £3.75 for 35g and £13.95 for 240g, from uk.lush.com.
Disclaimer: Vegetarian Living only features products that are entirely vegetarian and/or vegan in formulation. The magazine also requests an assurance that the product and ingredients within it are not tested on animals and the company does not carry out or fund animal testing either in the UK or overseas. However, formulations can change and policies can vary, so we would advise checking directly with the companies if you have any concerns.
What is shea butter? Shea butter is extracted from the nuts of the African shea tree. These pictures are taken at a womenÕ s cooperative in Ghana, where all the Fairtrade shea butter used in Lush products comes from. The butter is hand-processed using traditional methods Ð the nuts are dried and crushed, then roasted and pressed. The resulting product is whipped and kneaded before the butter is skimmed from the top. Shea butter is a popular ingredient in creams and lotions as it is richly moisturising, suitable for all skin types and easily absorbed. It contains oleic acid, which is highly compatible with the sebum naturally produced by our skin.
Anti Anti-Ageing Go for the glow I was recently lucky enough to experience WeledaÕ s Skin Food Facial, the same treatment models at London Fashion Week receive at The Model Zone to keep their skin glowing. But, like me, you donÕ t have to be a model to enjoy this half hour of heaven, which includes a blissful facial massage. The facials are carried out by WeledaÕ s team of wellbeing advisors and start from £25, or some advisors may offer them on a complimentary basis allowing you to try products before buying. Using WeledaÕ s organic products, a facial would make a lovely introduction to skincare for teenagers too. To find your nearest advisor, visit www.weleda. co.uk/findanadvisor.
Handmade by you Bathing BeautyÕ s new Craft Your Own Herbal Hand Salve (£25) contains everything you need to make five 30ml tins of organic rosemary and calendula hand salve. With ingredients including shea butter, beeswax, organic avocado and sunflower oil, the salves are suitable for all skin types and the whole set is beautifully packaged and put together making a pretty and original gift idea Ð even the tins and labels are included. My daughter had great fun getting involved in making hand salves to give to her friends, although children do need adult supervision as some heating of ingredients is involved. Visit www.bathing-beauty.co.uk to order.
Crafty kits We have three Craft Your Own Herbal Hand Salve sets to win, worth £25 each. To enter the competition, go to www.vegetarianliving.co.uk. Closing date 4 January 2018.
The start of a new year can sometimes lead us to think about the passing of time and how it affects every aspect of our lives Ð including our skin. I admit to missing the glow of my twenties (but would we want to swap our crowÕ s feet for teenage spots again?), but the truth is we canÕ t expect our skin to stay or look the same as the years go by Ð we have to adapt our skincare regime to suit each stage of life. ThatÕ s the philosophy behind new Frankincense Intense Lift Cream (£65) from NealÕ s Yard Remedies, which is being marketed as an Ô age wellÕ as opposed to an Ô antiageingÕ product and has been trialled by a group of Ô real lifeÕ volunteers of all ages, from mid-thirties upwards. The refreshing trend towards a more positive approach to ageing has also been taken up by US magazine Allure, which is reported to have recently banned use of the term Ô antiageÕ . ItÕ s also good to see NealÕ s Yard Remedies portraying real women of all ages rather than a campaign featuring a twentysomething model promoting a product aimed at more mature customers! www.vegetarianliving.co.uk
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Use these handy conversion guides to help you out in the kitchen. For readers in Australia or the USA who prefer to use cup measurements, try an online converter, like the user-friendly calculator at www.theonlineconverter.co.uk. WEIGhT 10g 25g 50g 75g 100g 125g 150g 175g 200g 225g 250g 275g 300g 325g 350g 375g 400g 425g 450g 500g 600g
¼oz 1oz 1¾oz 2¾oz 3oz 4½oz 5½oz 6oz 7oz 8oz 9oz 9¾oz 10½oz 11½oz 12oz 13oz 14oz 15oz 1lb 1lb 20z 1lb 5oz
700g 800g 900g 1kg
1lb 9oz 1lb 12oz 2lb 2lb 4oz
OVEN TEMPErATurES Celsius 110 130 140 150 170 180 190 200 220 230
Fahrenheit 225 250 275 300 325 350 375 400 425 455
Gas mark ¼ ½ 1 2 3 4 5 6 7 8
VOluME 30ml 50ml 100ml 125ml 150ml 175ml 200ml 300ml 400ml 500ml 600ml 700ml 850ml 1 litre 1.2 litres
1fl oz 2fl oz 3½fl oz 4fl oz 5fl oz (¼ pint) 6fl oz 7fl oz 10fl oz (½ pint) 14fl oz 18fl oz 1 pint 1¼ pints 1½ pints 1¾ pints 2 pints
SoUrCe: Guild of Food Writers
MAKING HEALTHY LIVING EASY. Tribest brings you the latest innovations to help you maintain a healthy lifestyle, featuring juicers, blenders, dehydrators and more. We continually introduce new products that deliver uncompromising quality and new levels of performance.
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vegetarian LIVING La Maison du Vert vegetarian & vegan hotel & restaurant
Our hotel & restaurant is set in a stunning Normandy valley within 3 acres of beautiful gardens.
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Malvern Hills Vegetarian Holiday Let New for 2017! High spec, exclusively Vegetarian and Vegan Holiday Let and Bed & Breakfast. Beautiful location, stunning views. 5* Reviews Email email@example.com Tel: 01684 897 772 Call: 07941 865 826 www.malvernhillsvegetarianholidaylet.co.uk
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Essential eating Day at the museum
journal LonDon muSEumS
Spitting images Meet your heroes, with absolutely no risk of clamming up, at Madame Tussauds. The legendary London attraction houses 300 unbelievably lifelike and constantly updated waxworks of the hip and famous, or notorious, across 14 interactive zones. Snap selfies with the kidsÕ favourites like Spiderman, Yoda and Darth Vader, musicians from Marley to Miley, and sports superstars Usain Bolt, Sir Mo Farah and Dame Jessica Ennis-Hill. There are Hollywood hunks and heroines galore from Hepburn to The Hunger Games, and even Simon Cowell and The Donald. Book in advance for best prices and to minimise queuing. Afterwards you can stroll south to one of Deliciously EllaÕ s two very reasonably priced Mae Deli bistros. Nestling conveniently just off Oxford StreetÕ s fashion mile, and open until 9pm, they started out omnivorous, but soon dropped the two meat and fish dishes to go totally vegan. Warm up with Thai yellow coconut curry and brown rice; falafel with roasted leek and spinach hummus; or a fivebean chilli drizzled with garlic cashew cream served with rustic cornbread and crunchy slaw. Plus cold-pressed juices, smoothies, plant-milk lattes, and healthy versions of sweet treats like banana bread, fudge brownie and apple crumble. www.madametussauds.com/london www.themaedeli.com
Alex Bourke, author of Vegan London, finds fun, family-friendly places for a capital day out during the school holidays.
The British Museum covers over 2 million years of human history, including Egyptian mummies and the Rosetta Stone. Grab a bite at Sagar Indian restaurant, or try a buffet box at Planet Organic. www.britishmuseum.org www.sagarveg.co.uk www.planetorganic.com
South Bank scoffing Behind the Tate Modern and ShakespeareÕ s Globe is Tibits swish pay-by-weight buffet restaurant. Or explore foodie Borough Market, with vegan or veggie Indian, Egyptian, falafel and burger stalls, and a Turkish veggie cafŽ . www.tate.org.uk www.shakespearesglobe.com www.tibits.co.uk www.boroughmarket.org.uk
East End eats
WhereÕ s the top place for a value veggie family day out in the capital? Attenborough fans will adore the Natural History Museum. ItÕ s packed with fun things for kids to try like the science lab and earthquake machine, and admission is free. There are also paying special exhibitions such as The Whales: Beneath the Surface until 28 February, and Wildlife Photographer of the Year until 28 May. Start at Hope, the 25-metre blue whale skeleton, and progress through three floors telling the story of evolution, diversity and our urgent role in the planetÕ s future. DonÕ t miss the animatronic dinosaurs such as the roaring T. rex. ThereÕ s a picnic area and cafŽ s, or head outside to TanyaÕ s vegan cafŽ for raw and healthy bowls, salads, cakes, green juices and unique hot drinks like Reishi mushroom latte with coconut rice mylk. Towards Sloane Square is fabulous new vegan restaurant Wulf & Lamb. Try chilli non carne with spiced rice and cashew sour cream, mac Õ nÕ cheese, or a spicy bean or seitan burger. www.nhm.ac.uk tanyasliving.com wulfandlamb.com
Be a kid for the day at the Museum of Childhood in Bethnal Green. Outside are vegan cafŽ s The Gallery and Sazzy & Fran, and Just Fab vegan Italian restaurant. www.vam.ac.uk/moc Facebook: Thegallerycafelondon Facebook: Sazzyandfrancafe www.just-fab.org
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To wheT your appeTiTeÉ
Plan your trip with the official Visit London travel guide, covering attractions, sightseeing, getting around and what’s on. www.visitlondon.com
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