75 l ! l e aE town a budget
Cook your way to healthy digestion
t a h t s e h dis g n i m r a u Heartwod for both yo are go ur wallet and yo
GET A NUTRITION BOOST WITH THE SUPER POWER OF SEEDS
Taste of Persia Cleansing teas Guide to Nice
9 772398 256000
SWEET DREAMS COW CONSPIRACY Discover the dark side 10 top ingredients for the perfect night’s sleep of the dairy industry
Stir-fried potato and mushroom coconut curry – p26
9 772398 256000
Fight off type 2 diabetes with your knife & fork
W W W.V E G A N F O O DA N D L I V I N G .C O M
Are you using the right oils?
V E G A N F O O D & L I V I N G F E B R U A RY 2 017
The delicious approach to ethical eating WIN! 5 hampers of essential
FEB 2017 VEGAN FOOD & LIVING PRICE £4.99
W E LCO M E
Well this year has certainly started with a bang hasn’t it?! Record numbers of people have already signed up to take part in Veganuary, a mind-boggling 56,000 at the time of writing in fact – over 33,000 more than signed up last year! Good thing there’s more vegan products, things to wear and places to eat than ever before! If you’re heading to London this month then don’t forget to pay a visit to Temple of Seitan’s brand new fried ‘chicken’ shop, What The Pitta!’s vegan kebab shop, or if you’re in Brighton check out Happy Maki’s vegan sushi bar! Last year saw rising awareness of the food we consume. This year it seems even governments are sitting up and taking notice of this wave of compassion for all living creatures, and are starting to take signiﬁcant steps in re-evaluating the ways in which we use them. We’re only a month into the New Year, but Croatia has already banned fur farms, India has banned reptile skins from being imported into the country and China has announced they have banned ivory trading, and will be bringing the market to a halt by the end of 2017. Hopefully this year will spell the beginning of the end for factory farming too as demand for animal products continues to fall. If you’re in any doubt about the reality facing farmed animals, Juliet Gellatley’s thought-provoking piece (page 92) on the true horrors of the dairy industry will shock you. Enjoy the issue and I'll see you next month.
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T H I S
I S S U E
Contents Discover the secrets of healthy and nutritious vegan living
93 F E AT U R E S Eating on a budget ...................................... 12 Fighting diabetes with diet ........................ 30 Cleansing teas .............................................. 32 Love local food ............................................ 40 Going with the grain................................... 42 Choosing which oil to use ........................ 58 Feed the soul ................................................ 60 Taste of Persia .............................................. 73 The dark side of dairy ................................ 76 In conversation with Nick Knowles........ 80 Focus on seeds ............................................ 93 Five ingredients .......................................... 100 That gut feeling .......................................... 102 Foods for sleep .......................................... 114 Guide to Nice ............................................ 118 In the gym with Lisa Gawthorne ........... 122
102 E V E RY
I S S U E
Whatâ€™s cooking ...............................................8 Subscribe to Vegan Food & Living .............. 28 New products .............................................. 39 My vegan life... Sam Turnbull ...................... 57 Win! Ingredients hamper .......................... 79 Ask the experts ......................................... 112
4 VEGAN FOOD & LIVING FEBRUARY
On the cover p79 p102 p14
p58 p93 p30
p73 p32 p118
VEGAN FOOD & LIVING FEBRUARY 5
I N D E X
14 Tahini lentils 16 Barley and broccoli risotto 16 Sweet potato jackets 18 Middle Eastern rice with lentils 18 Easy smokey baked beans 20 Grilled mushrooms with pesto 20 Spicy bean burger 22 Chocolate and peanut butter shake 22 Bubble and squeak fry-up 24 Curry pizza 24 Mushroom rice pilaf 26 Stir-fried potato coconut curry
36 Date and almond shake 36 Mango sunrise 37 Lentil porridge 37 Pumpkin and coconut pancakes 38 Cardamom chia shake 38 Carrot cake oatmeal
44 Red lentil, squash and fennel casserole 45 Courgette-topped baked pilaf 46 Savoury vegetable quinoa
48 Spring pasta salad jar 49 Mexican bean soup 50 Caramelised onion hummus 50 Tomato and ginger soup 51 Soya chunks spinach pizza 52 Fried tofu sandwiches 53 Smoked tofu and green pea salad 54 Pear and spicy seitan salad 55 Moroccan harissa salad 56 Butternut squash cheese fondue 56 Creole cauliﬂower
62 Choc-mint mania 63 Miso-glazed aubergine 64 French toast with caramelized banana
66 Courgetti with herby avocado sauce 67 Pickled cucumber and dill spirals 67 Vegetable biryani with cauliﬂower rice 68 Soy and balsamic tofu with seedy rice 69 Cauliﬂower salad
69 Wontons 70 Yin and yang bowl 71 Baked potatoes and barbecue beans 71 Beetroot, mushroom and lentil stew 72 Butter pie
Taste of Persia 74 Burnt aubergine 74 Spiced and seeded quinoa 74 Cardamom yoghurt
82 Caribbean veg curry and fresh roti 84 Marmite roast potatoes 84 Rich lentil bolognese
86 Cauliﬂower, apple and rosemary soup 87 Lavender tea cookies 87 Sweet potato pasta with Alfredo sauce 88 Pumpkin quinoa pancakes 89 Cajun split pea and sweet potato stew 89 Salmorejo 90 Sticky Asian rice 91 Black bean and radish salad 91 Rocky road 92 Quinoa falafel with tahini sauce
96 Seedy rye crispbreads 97 Fattoush with seedy ﬂatbreads 98 Dhal with seedy coconut chutney 99 Seedy root vegetable burgers
106 Raw chocolate orange cheesecake 107 Raw Oreos 108 Banoffee ﬂapjacks 109 Family Kroes' favourite cupcakes 110 Avocado, lime, rose water cheesecake 110 Phyllon's birthday cake 111 Blackberry, strawberry cheesecake
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VeganFood & L I V I N G
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6 VEGAN FOOD & LIVING FEBRUARY
N E W S
What’s February cooking? Keep up to date with all the latest vegan happenings
TRY THIS NEW ASIAN SUPERFRUIT Like trying new fruits? The jujube fruit, also known as the red date, has been celebrated for its health and wellbeing properties for thousands of years in Asia and now it has found its way to the UK. It contains 20 times more vitamin C than citrus fruits, is rich in manganese and iron, and is said to help with insomnia, build red blood cells, reduce tiredness and increase vitality. You can eat them dried, as you would a date, or use them to sweeten porridge, add to smoothies or in baking. A 40g (1½oz) pouch costs around £1.79 and can be found at www.abakusfoods.com
THE NEW WATER ON THE BLOCK
A new Finnish food trend Orginally from Lapland comes a new food trend that’s making its way into 150 Waitrose stores. Arctic Power Berry Powders are perfect for adding to smoothies, breakfasts and baking. Just one teaspoon is the equivalent of a handful of fresh berries, helping to add to
your ﬁve-a-day. Available in cranberry, blackcurrant, lingonberry, seabuckthorn and blueberry, these compact powders are rich in nutrients, antioxidants, vitamins and ﬁbre – all the good stuff you expect from red and purple berries. The wild berries are grown in Lapland’s unpolluted air, plus they’re hand-picked and air-dried at a low temperature to help retain the berries’ nutritional value. A 30g tube costs from £5 – ﬁnd out more at www.arcticpowerberries.com
If you like trying out new trends, check out True Nopal’s Cactus Water. Marketed as ‘the new coconut water’, this berry-tasting prickly pear cactus drink is a low-sugar alternative to other juices. Although it’s similar in nutritional value to water, it contains betalains, which are antitoxins – great for curing hangovers! It is priced from £1.69 for a 330ml (12ﬂ oz) carton and is available to buy from Waitrose, Ocado and As Nature Intended.
8 VEGAN FOOD & LIVING ING FEBRUARY
OUT & ABOUT Salad Pride
WIN A BOX
Location: 2 Neil’s Yard, Covent Garden (nearest station Covent Garden), London Summary: Salad bar with juices,
soups, smoothies, cakes and more. Service: Order at counter, table service. Dietary options: Vegetarian, vegan, gluten-free.
Win a Matcha Green Tea Gift Box from Pure Chimp! Everyone is shouting about the beneﬁts of matcha green tea these days and now is a good time to try it yourself with Pure Chimp’s fantastic range. Featuring more antioxidants than goji berries, dark chocolate and walnuts, green tea is a great addition to your diet, and the perfect way to give it a go is with Pure Chimp’s Matcha Green Tea Gift Box featuring three 50g (1¾oz) jars – Regular Matcha, Lemon Matcha and Mint Matcha. Each gift box is worth £29.95 and this issue three lucky readers can each win one by entering our giveaway at www.veganfoodandliving.com To ﬁnd out more about this gift box and all Pure Chimp’s other matcha products, visit purechimp.com
Salad Pride, located in the picturesque and popular area of Covent Garden, is a chilled-out Salad Bar Café created by David Bez, author of the books Salad Love and Breakfast Love. David started by creating and posting salads on his blog, he challenged himself to create a new salad every day for four years and it took off from there. He released his ﬁrst book, Salad Love, in 2013 and it went viral. Now you can experience his salads by heading down to his café in Neal’s Yard, a small café set in the corner with two tables, one inside and one out. It’s a bit of squeeze for a very busy place, but it does give it that rustic kind of feel that goes along well with Neal’s yard itself. Food
Superfood for your skin
A powerhouse of antioxidants, VEKINE superfoods are 100% organic and 100% free from sugar, lactose, gluten, chemicals, ﬂavourings, preservatives and any other synthetic or unnatural additives. Naturally rich in minerals, vitamins and antioxidants, the superfoods are a vital source of goodness to help you naturally cleanse your body of toxins and ﬁll you with energy, plus they’re great for your skin too! From lucuma powder to baobab, hemp and chlorella, simply add a teaspoon of the powder to water, smoothies or salads to supercharge your day! Get yours at www.essentialhealthfoods.com
righten your day with new artisan vegan treats Snak Pack. The company works with artisan snack makers to create treat boxes of items you wouldn’t ﬁnd on supermarket shelves. Founded by qualiﬁed nutrition expert Jon Winter, his desire was to connect people with ‘good-for-you’ snacks, while supporting innovative snack suppliers in getting products noticed. Packs are available in various sizes, ranging from 7 to 21 snacks. Find out more at www.snakpack.co.uk
David uses organic and sustainable ingredients to create exciting salad combinations that are healthy, balanced and tasty, leaving you wanting more and more. With different styles of salads, soups and smoothie bowls, you have plenty to choose from. The presentation alone is incredible and you can see why the name Salad Pride was the right choice for the place. Everything is full of enriching ﬂavours and textures that melt in the mouth. Overall Salad Pride is a great stop-off in a beautiful part of London, giving salads a new lease of life. Review by www.thevedition.com
VEGAN FOOD & LIVING FEBRUARY 9
N E W S
Found on Pinterest This month our favourite pinner is Wallﬂower Kitchen. Take a look at her recipes at uk.pinterest. com/wallﬂoweraimee/ and ﬁnd more at wallﬂowerkitchen.com
ECO FUN FOR KIDS
Vegan French Toast
Liven up children’s mealtimes with a stylish new ﬁve piece set from Bobo&Boo. It comes in a choice of six colours, or a monochrome set, and each eco-friendly piece is made primarily from bamboo. Bamboo is the fastest growing woody plant and when harvested its extensive root system ensures self-renewal – no need for replanting! The Bobo&Boo Bamboo Mealtime Set is available to buy for £19.95 from www.eatwell-uk.co.uk
The Green Rocket Café, Bath
Cashew Cheese Sauce
A regular haunt for THE the whole Vegan Food HOTTEST & Living team, this PLACE IN quirky café is a real TOWN hidden gem in the historic city of Bath. It isn’t massive, so it’s a good idea to get there early to ensure you get a seat,
but the quality of the food speaks for itself. It serves breakfast, lunch and dinner (Wednesday to Saturday only for dinner), so all your needs are catered for, and the varied menu choices range from broccoli and tofu stir fry to a delicious mezze option, ginger beer battered halloumi and homemade seitan medallions. We also recommend trying the fresh juices to perk you up too! www.thegreenrocket.co.uk
Gut-Healing Vegetable Broth
10 VEGAN FOOD & LIVING FEBRUARY
ood gaDnALfER VTReEN T!
NEW CHOICES AT PRET Last year we saw high street chain Pret A Manger commit to giving their vegan customers more choice, and they’ve started 2017 the right way by introducing 14 new vegan items to their menu. You’ll now be able to try two Veggie Pots (Rainbow and Asian Greens, both priced at £2.49), Spiced Corn & Quinoa, Greens & Grains and
Cauliﬂower & Chickpea Dhal soups and broths (all £3.45), and from 24th January, Pret’s Miso Soup will become vegan and you can spice it up with fresh ginger or a shake of chilli ﬂakes. There are also new chia pots and overnight oats for breakfast, and from 24th January all of Pret’s coffees and hot chocolates will be available with coconut milk. Visit your local Pret to enjoy the new items
While we all went crazy about coconut water last year, 2017’s hot new trend is watermelon juice. The lovely red colour of the juice is produced by lycopene, a powerful antioxidant that helps protect the cardiovascular system and can also help protect your skin from UV damage. The fruit also contains the amino acid citrulline which makes for better blood ﬂow and apparently interferes with the accumulation of fat in fat cells! Watermelon juice is easy to prepare yourself from fresh watermelons, but as the trend grows we can guarantee there will be plenty of readyprepared versions ﬂooding the market!
Truly sugar-free nut milks There are many different plantbased milks to choose from on the market, but a lot of them contain hidden levels of sugar. For those of you who are trying to cut down on your sugar, you’ll be excited to hear that Eco mil’s plant-based milks are completely sugar-free! They are guaranteed to contain no more than 0.5g of sugars per 100g/ml, and are different to products which are labelled as ‘no added sugar’, but actually contain a lot of natural sugar. The milks come in a wide selection including almond, coconut, hemp and hazelnut. Find out more about the range of milks, and ﬁnd vegan recipes you can use them in too at www.ecomil.com
Google reports 90% increase in vegan searches! According to search engine giant Google, the search interest in ‘vegan’ spiked in 2015, a massive 32 per cent up on the previous year – a ﬁgure they attribute to the growing number of positive news stories about plant-based diets and the increase in initiatives such as Veganuary. Encouragingly, the trend showed no signs of slowing in 2016, with Google Trends showing an astonishing 90% increase in ‘vegan’ searches in the last 12 months. According to Google Trends data, when it comes to dietary trends, people in the UK are more interested in veganism than they are in paleo, 5:2, vegetarian or even sugar or gluten-free diets. The trend is set to continue with record numbers signing up to go vegan for Veganuary 2017.
VEGAN FOOD & LIVING FEBRUARY 11
Time for matcha tea
12 top tips
for cooking on a budget Being vegan doesn’t mean spending a fortune on food – Clea Grady from Veganuary shares her money-saving tips
lot of people mistakenly assume that being vegan is expensive, but I’ve found the opposite to be true. Below are a few tips and tricks to keep food costs down, without sacrificing flavour or variety.
Cook from scratch
Always have tinned tomatoes handy
Regardless of your diet, it isn’t really possible to eat affordably if you buy ready-made, jars of sauce or premium brand meal deals. These products go hand-inhand with ‘convenience’, but cooking from scratch doesn’t have to be overly complicated or arduous. In fact, the majority of the meals I make take 30 minutes or less, and the points below help show how…
I feel I’ve nothing in the house when I run out of tinned tomatoes. I buy the chopped kind, and prefer the
low-cost packs of four you get from supermarkets – home brands tend to be cheaper, so I stick with those. When you have a can of tomatoes you can make a great tomato sauce, and a great tomato sauce is the foundation of lots of meals: spag bol and pastas like arrabiata or puttanesca (without the anchovies), veggie/bean chilli, tacos, burritos or nachos, curries and pizza sauce. All you need is a little oil, onions and garlic, plus herbs and spices to alter the mood… Cumin, coriander and chilli/paprika/cayenne pepper take you to Mexico; oregano, basil and thyme place you in Italy, whereas ginger, cumin, coriander, turmeric, curry powder and garam masala transport you to India. Alter the garlic and heat to suit your taste, and perfect your own signature sauce!
your liking. We have lots of recipes at Veganuary.com, and you can have fun experimenting with bean dips and cashew mayonnaises when you feel more confident. Homemade dips are also a great thing to take along to parties; not a huge outlay for you and people really appreciate the effort.
Lentils and mung beans are great for dahls and curries, and are a super cheap way to add bulk (and protein and iron) to soups and stews. I always have big bags of them in the cupboard, as you can basically make a soup or curry out of anything. I give them a rinse in cold water and chuck them straight in, letting them cook in the sauce.You can lower costs even further by buying dry beans, but if you
Store-bought hummus, salsa and guacamole are not cheap, but you can make your own at home for a fraction of the price and exactly to
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VFL09.Eating on a budget.indd 12
don’t have the time or inclination for that (you need to soak them), then you’ll be pleased to know that I have discovered how to keep canned bean costs low (see below). I also buy 1kg bags of rice, quinoa and bulgur wheat, as I enjoy mixing up my carbs and proteins, and changing the texture of meals.You can get these fairly cheap.
Buy in bulk
If you have the space, then bulkbuying store cupboard essentials is a brilliant way to save dosh. This is one of the great things about the internet, as you can scan shopping sites for bargains and save it for next time.
Local Veg Boxes
I am a massive fan of these! So much easier and fresher than supermarket veggies, and typically with the added advantage of less plastic and better organic options. I tried one of the big veg box companies, but found it a bit inconvenient and fairly expensive. After a bit of Googling, I found a local greengrocer that does a much cheaper version. They’re worth their weight in gold and they are my saving grace in the lead-up to pay day.
Not all pricing is created equal, and you will find similar products in different shops at different prices. For example, the little shop round the corner from me sells tins of chickpeas for only 39p, so that’s where I buy chickpeas; but I can get
cans of other beans cheaper at the supermarket, so I get them when I do my online shop. Similarly, I find ‘basic’ veg (broccoli, cauliflower etc.) is often cheaper at the supermarket, but the seasonal stuff (asparagus, sprouts etc.) is usually cheaper at my local grocer.
You can find all sorts of vegan gems at lower cost at your local ethnic supermarket. Think jackfruit, tofu and tempeh, as well as cool stuff like rice paper, noodles, spice mixes and big bottles of soy and chilli sauces.
Make big dinners
I am the queen of the leftover lunch! Cooking up a big dinner means I don’t have half-used tins of beans and so on hanging around (which may go to waste), and also means I have lunch sorted for the next day. If I don’t fancy the same thing two days running, then I might make the leftover cold rice from a veggie chilli into a rice salad (never reheat rice) for lunch, and then make burritos for dinner by filling wraps with the chilli.
Remember the basics
Simple meals rock! Baked spuds, beans on toast and tomato soup are popular for a reason; easy, healthy, cheap and loved by all the family. They’re my ‘I’m too tired to think’ meals and the perfect comfort food.
Don't snub frozen veg
Flash frozen vegetables retain huge amount of their nutrients, and are usually much cheaper than buying fresh. Frozen spinach is fantastic for curries, there are some great stir-fry mixes available now, and no roast dinner would be complete without frozen peas! Another top tip for smoothie fans is to use frozen berries. You don’t have to worry about them going off and they work out far cheaper.
Look out for budget recipes
New recipe ideas stop you getting stuck in a rut. We have lots of these in our ‘On a Budget’ section at Veganuary.com/recipes, and food bloggers, like Jack Monroe, are brilliant for inspiration (even just their pics on Instagram). Jack took part in Veganuary 2016 and has over 100 vegan recipes at cookingonabootsrap.com; the majority of which only cost 50p per person! Visit Veganuary. com for more tips and help.
VEGAN FOOD & LIVING FEBRUARY 13
VFL09.Eating on a budget.indd 13
Eat well on a
You don't have to spend a fortune to enjoy great meals, so be good to your budget and your body...
Tahini lentils By BBC Good Food team Serves 4 | Prep 5 mins plus soaking | Cook 15 mins | Calories 233 (per serving) 100g (4oz) puy lentils 50g (2oz) tahini ďŹ nely grated zest and juice of 1 lemon 2 tbsp rapeseed oil 1 red onion, peeled, thinly sliced 1 garlic clove, peeled, crushed 1 yellow pepper, thinly sliced 200g (8oz) green beans, trimmed and halved 1 courgette, sliced into half moons 100g (4oz) shredded kale
1 Boil the lentils according to pack instructions, then drain. Meanwhile, mix the tahini with the zest and juice of the lemon and 50ml (2fl oz) cold water to make a runny dressing. Season to taste, then set aside. 2 Heat the oil in a wok or large frying pan over a mediumhigh heat. Add the red onion and fry for 2 minutes until starting to soften and colour. Add the garlic, yellow pepper, green beans and courgette and fry for another 5 minutes, stirring frequently. 3 Tip in the kale, lentils and the tahini dressing. Keep the pan on the heat for a couple of minutes, stirring everything together until the kale is wilted and itâ€™s all coated in the creamy dressing. This will keep in the fridge for a couple of days, reheat in a pan with a dash of water.
14.3g Total fat
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VEGAN FOOD & LIVING FEBRUARY 15
R E C I P E S
Sweet potato jackets with guacamole and kidney beans By BBC Good Food team Serves 2 | Prep 15 mins plus soaking | Cook 45 mins | Calories 586 (per serving) a drop of rapeseed oil 2 sweet potatoes 1 large avocado juice of 1 lime, plus 2 wedges 1 red chilli, deseeded, ﬁnely chopped 2 tomatoes, ﬁnely chopped 1
⁄3 small pack of coriander, leaves roughly chopped
1 small red onion, peeled, ﬁnely chopped
Barley and broccoli risotto with lemon and basil
400g (14oz) tin of red kidney beans, drained
By BBC Good Food team Serves 2 | Prep 10 mins plus soaking | Cook 35 mins | Calories 369 (per serving)
2 Meanwhile, mash the avocado with the lime juice in a small bowl, then stir in the chilli, tomatoes, coriander and onion.
100g (4oz) wholegrain pearl barley 2 tsp reduced-salt vegetable bouillon powder or stock 2 tbsp rapeseed oil 1 large leek, chopped
3 Heat the beans up if desired. Cut the sweet potatoes in half and top with the beans and guacamole. Serve with the lime wedges for squeezing over. TIP Kidney beans supply both soluble and insoluble fibre, and promote bowel regularity, essential for wellbeing.
2 garlic cloves 2
1 Preheat the oven to 220°C/Gas Mark 7. Oil the sweet potatoes, then put them straight on the oven shelf and roast for 45 minutes or until tender all the way through when pierced with a knife.
⁄3 pack of basil
a generous squeeze of lemon juice 125g (4½oz) tenderstem broccoli
1 Pour 1ltr (1¾pts) of cold water over the barley, cover and leave to soak overnight. Soaking the barley makes it quicker to cook and more digestible. 2 The next day, drain the barley, reserve the liquid and use it to make 500ml (18fl oz) vegetable bouillon. Heat half the oil in a non-stick pan, add the leek and cook briefly to soften. Tip half into a bowl, then add the barley and bouillon to the pan, cover and simmer for 20 minutes. The recipes on pages 14-17 are from Good Food Eat Well: Healthy Diet Plans published by BBC Books. (RRP £12.99.)
3 Meanwhile, add the garlic, basil, remaining oil, the lemon juice and 3 tbsp water to the leeks in the bowl, and blitz to a paste with a stick blender. 4 When the barley has cooked for 20 minutes, add the broccoli to the pan and cook for 5-10 minutes more until both are tender. Stir in the basil purée, heat very briefly (to retain the fragrance), then spoon into bowls to serve.
14.9g Total fat
21g Total fat
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VEGAN FOOD & LIVING FEBRUARY 17
Easy smokey baked beans By Niki Webster from Rebel Recipes (rebelrecipes.com) Serves 6 | Prep 10 mins | Cook 50 mins | Calories 774 (per serving) 2 tbsp olive oil 1 onion, peeled, diced 4 garlic cloves 1 tsp smoked paprika ½ tsp cayenne pepper 1 tsp cumin seeds 2 tins of organic tomatoes 1 courgette, sliced 3 sun-dried tomatoes, chopped up ﬁnely (optional) 2 tsp tamari
Middle Eastern rice and lentils By Niki Webster from Rebel Recipes (rebelrecipes.com) Serves 2-4 | Prep 10 mins | Cook 1 hr 30 mins | Calories 548 (per serving) 1 onion, peeled, diced
a twist of black pepper
2 tbsp rapeseed oil
FOR THE ONIONS
1 tsp cumin seeds ½ tsp cayenne pepper
1 onion, cut into thin rings
½ tsp cinnamon
2 tbsp olive oil
200g (7oz) brown rice
juice of ½ a lemon
200g (7oz) red lentils
900ml (32ﬂ oz) water, plus as much again extra
a twist of black pepper
1½ tsp sea salt
a handful of toasted pine nuts
1 tin of organic borlotti beans 1 tin of organic red kidney beans 1 tin of organic cannellini beans salt ground black pepper 1 tbsp maple syrup 1 tsp apple cider vinegar a sprinkle of chilli ﬂakes (optional)
1 Add the onion to a large pan with the oil and sauté them for 10 minutes on a low heat. Add in the garlic and spices and fry for a further few minutes. 2 Add the courgette, tomatoes and sun-dried tomatoes and simmer for 30 minutes on a very low heat. 3 Finally, add in the beans, tamari, maple syrup, apple cider vinegar and simmer for a few minutes, then season with the salt, pepper and chilli to taste.
1 Add the diced onion and oil to a frying pan and fry very gently for 30 minutes until darkish brown and caramelised. 2 Turn up the heat a little and add in the cumin, cayenne and cinnamon and toast for a minute or so. 3 Add in the rice and stir for a few minutes to toast slightly, then add the lentils, 900ml (32fl oz) water and salt. 4 Bring the mixture up to a boil, then reduce to a simmer for 60 minutes. Stir occasionally to stop it sticking. Add in up to 900ml (32fl oz) water when it’s looking dry. 5 For the caramelised onions, add the onions and oil to a small saucepan and fry on medium heat for 15 minutes until brown and crispy. 6 Finally, season the simmered rice and lentils with salt, pepper and lemon juice. Top with the caramelised onions and toasted pine nuts.
20.3g Total fat
7.4g Total fat
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VEGAN FOOD & LIVING FEBRUARY 19
R E C I P E S
Spicy bean burger By Kate Ford Serves 2 | Prep 15 mins | Cook 5 mins | Calories 538 (per serving) a handful of fresh coriander leaves 215g (8oz) tin of spicy refried beans 2 tbsp breadcrumbs plain ﬂour, for dusting 1 tbsp rapeseed or sunﬂower oil ½ an onion 2 large or 4 small gherkins 1 tbsp vegan mayonnaise 1 tsp Dijon mustard a handful of fresh rocket leaves 2 seeded vegan burger buns
Grilled mushrooms with spinach and kale pesto By Niki Webster from Rebel Recipes (rebelrecipes.com) Serves 2 | Prep 1 hr plus marinating | Cook 10 mins | Calories 734 (per serving) 4 Portobello mushrooms, cleaned
a big handful organic kale
FOR THE MARINADE
60g (2oz) hazelnuts
4 tbsp extra-virgin olive oil
1 garlic clove
2 garlic cloves, crushed
juice of ½ a lemon
1 tbsp balsamic vinegar
1 tsp sea salt
1 tsp Dijon mustard
a twist of black pepper
1 tbsp sea salt
3 tbsp nutritional yeast
a twist of black pepper
FOR THE TOPPING
FOR THE PESTO
2 tbsp toasted pine nuts
2 tbsp olive oil
1 Chop the coriander leaves very finely, and put them in a bowl with the refried beans and the breadcrumbs and mash everything together with a fork until fully combined. Divide the mixture in two on a floured chopping board or surface, and shape each half into a burger, sprinkling the top with a little flour too. 2 Heat the oil in a frying pan, and fry the burgers over a medium heat for 3-4 minutes on each side until golden brown and crispy. While they are cooking, peel and slice the onion and add it to the pan. 3 In a mug or small bowl, combine the mayonnaise and mustard, then finally slice the gherkins in half or into slices as you prefer. 4 To make up the burger, split the bun, place some rocket on the bottom, put the burger on top, spoon over the mayonnaise and onions, then add the sliced gherkins. Serve immediately.
2 big handfuls of spinach
1 Add all the marinade ingredients to a jar, replace the lid and shake to combine. 2 Pop the cleaned mushrooms into a tub and pour the marinade over the mushrooms. Let them sit for at least an hour. Preheat the grill to hot, place foil on top of the baking tray and add your mushrooms. Grill for 10 minutes. FOR THE PESTO
1 Add all the pesto ingredients to your food processor or high speed blender and blitz until everything is combined to the texture you prefer. You may need to scrape the sides down a few times. 2 Top the mushrooms with the pesto and toasted pine nuts. 3 Great with salad or on a bed of veggie mash.
67.2g Total fat
12.9g Total fat
20 VEGAN FOOD & LIVING FEBRUARY
VEGAN FOOD & LIVING FEBRUARY 21
R E C I P E S
Bubble and squeak fryup with grilled tomatoes By Kate Ford Serves 2 | Prep 10 mins | Cook 15 mins | Calories 342 (per serving) 1 ﬂoury potato 1 medium parsnip 2 tomatoes 2 tbsp rapeseed or sunﬂower oil 1 onion 4-5 large leaves of a savoy cabbage a knob of dairy-free spread nutmeg
1 Preheat the grill to its highest setting. 2 Peel the potato and parsnip and chop them into 1cm (½in) cubes. Tip them into a saucepan of salted boiling water and boil for 5-6 minutes until they are almost cooked through. Drain them and set them aside in a sieve or colander, so that they dry out as much as possible.
Chocolate and peanut butter ‘freakshake’ By Kate Ford Serves 1 | Prep 10 mins | Cook none | Calories 948 (per serving)
4 Remove the woody stalks from the centre of the cabbage leaves, then roll the leaves up into a tube to slice them very finely. Peel and finely chop the onion.
100g (3½oz) plain/dark chocolate chips
1 heaped tbsp peanut butter
5 Heat the oil in a large frying pan, add the onion and cabbage and cook them on a high heat for 2 minutes until starting to soften. Add the potatoes and parsnips, season well and continue cooking. After 2-3 minutes, add the dairy-free spread and a grating of nutmeg, then cook for 3-4 minutes until everything is just turning golden brown.
a handful of sweet popcorn
6 Serve the bubble and squeak with the grilled tomatoes nestling on top.
1 tsp cocoa powder
150g (5¼oz) nut milk (hazelnut or almond work really well) The recipes on page 22-23 and the spicy bean burger on page 20 are taken from Vegan In 15 by Kate Ford, photography by Romas Foord, published by Short Books. (RRP £8.99.) You can get a copy at the special price of £6.99 (including P&P) for 3 months from 26th Jan 2017, by phoning 01206 255800 and quoting code VEGANLIVING17.
3 Meanwhile, halve the tomatoes, spray or rub them with a little oil and salt and pepper, then grill until golden brown.
1 tbsp maple syrup
1 scoop of dairy-free vanilla ice cream
1 Place the nut milk, banana, peanut butter, ice cream, cocoa powder, maple syrup and about a third of the chocolate chips into a blender or food processor, and blitz until smooth and creamy (this may take up to a minute). 2 Set aside about a tablespoon of the remaining chocolate chips, and pour the rest into a small microwave-safe bowl. Microwave on full power for one minute until melted, and whisk with a fork until smooth. 3 Dip the rim of your glass into the melted chocolate, then use a teaspoon to drizzle more of the chocolate around the rim to create the trademark freakshake dribbles around the outside. 4 Pour in the milkshake, then top with as much popcorn as gravity will allow. Scatter over the chocolate chips, and then drizzle the whole lot with more melted chocolate.
45.9g Total fat
19.9g Total fat
22 VEGAN FOOD & LIVING FEBRUARY
VEGAN FOOD & LIVING FEBRUARY 23
R E C I P E S
Mushroom rice pilaf By Natalie Thomas from Feasting on Fruit (feastingonfruit.com) Serves 2 | Prep 5 mins | Cook 45 mins | Calories 508 (per serving) 175g (6oz) assorted mushrooms – I used Portobello, oyster and shiitake 450ml (16ﬂ oz) vegetable stock 200g (7oz) long grain brown rice 3-4 sprigs of thyme, chopped (about 1-2 tbsp)
1 Add the mushrooms to a non-stick saucepan and cook them for 3-4 minutes by themselves. 2 Add the vegetable stock and rice. Stir to combine. 3 Bring the vegetable stock to a boil. 4 Cover and reduce the heat to low. Cook for 35 minutes (or about 5 minutes less than the instructions indicate for your rice). 5 Stir in the thyme. Cook for another 5 minutes until the rice is done.
Curry pizza By Natalie Thomas from Feasting on Fruit (feastingonfruit.com) Serves 2 | Prep 15 mins | Cook 35 mins | Calories 296 (per serving, without toppings) 1 vegan pizza base or ﬂatbread ½ a head of cauliﬂower ½ tbsp curry paste FOR THE TOPPINGS courgettes, mushrooms, onions, tomato, bell pepper, cauliﬂower crumbles, spinach, etc.
1 Preheat the oven to 220°C/Gas Mark 7. 2 Press the crust out on a pan lined with parchment paper into a 25cm (10in) circle. The centre should be thin and the edges thicker. 3 Bake in the oven for 20 minutes. 4 For the sauce, steam the cauliflower until tender. 5 Blend the cauliflower with the curry paste until smooth. 6 Spread the sauce onto the partially cooked crust, and add your toppings. 7 Bake for another 15-18 minutes until the edges are brown and crispy.
5.8g Total fat
2.9g Total fat
24 VEGAN FOOD & LIVING FEBRUARY
VEGAN FOOD & LIVING FEBRUARY 25
Stir-fried potato coconut curry with oyster mushrooms and green beans 3 tbsp coconut oil 1 aubergine, diced 1 red chilli, sliced 165g (6oz) oyster mushrooms, cleaned 2 tsp mild curry powder 1 tsp ground coriander 1 tsp ground cumin a pinch of sugar 1 large white potato, diced 400ml (14ﬂ oz) coconut milk 200ml (7ﬂ oz) water 250g (9oz) green beans, trimmed 140g (5oz) dino kale or chard, roughly sliced 2 carrots, peeled, cut into thin strips salt and freshly ground black pepper
35.1g Total fat
1 Melt 2 tbsp coconut oil in a large wok set over a high heat. Add the aubergine, chilli, mushrooms, and a pinch of salt, frying for 2-3 minutes until coloured. Remove from the wok to a plate lined with kitchen paper. 2 Melt the remaining coconut oil in the wok. Add the spices and sugar, frying for 10-15 seconds until aromatic before stirring in the potato. Cover with the coconut milk and water, and bring to a simmer. 3 Cook over a slightly reduced heat for 6-8 minutes until the potato is just tender. Return the aubergine, chilli, and mushrooms to the wok along with the green beans and kale. 4 Cover with a lid and simmer for 3-4 minutes until the beans and kale are tender. Stir through the carrot strips. 5 Season to taste with salt and pepper before serving straight from the wok. TIP Dino kale is sometimes known as Tuscan or lacinato kale. Substitute for chard if not available.
Recipe development and food photography © Stockfood, The Food Media Agency
Serves 4 | Prep 15 mins | Cook 15 mins | Calories 584 (per serving)
26 VEGAN FOOD & LIVING FEBRUARY
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Viva! is a charity working to promote veganism and to end animal suffering.Veronika Powell is a Health Campaigner for Viva! and you can find out more about their work at www.viva.org.uk
Veronika Powell explains how type 2 diabetes can be completely managed with a vegan diet
iabetes is no fun; it can make you unwell, increase the risk of many other conditions and reduce your quality of life. The good news is, type 2 diabetes is preventable and, should you happen to have it already, potentially reversible. Diet is the key. More and more health professionals now recommend a substantial diet change and many type 2 diabetic patients are successfully reversing their condition. The big issue in diabetes is high blood sugar, a result of the body’s sugar metabolism – governed by the hormone insulin – working incorrectly. This has a knock-on effect on other systems in the body, increasing blood cholesterol and fat levels, damaging the eyes, kidneys and nerve endings and can lead to insensitivity in hands and feet.
Type 2 diabetes is usually (but not always) linked to increased body weight and especially to abdominal obesity. When the body’s metabolism can’t keep up with the amount and type of food eaten, droplets of fat are stored under the skin, but also in muscle and liver cells. Where and how you store fat is largely genetic. When the amount of fat in the cells reaches a certain level, it reduces the cells’ ability to react to insulin correctly, leading to insulin resistance. Studies show the resistance in muscles and the liver is strongly linked to fat storage in these tissues. With the right kind of diet, you can not only prevent this happening, but also treat the condition. Studies where type 2 diabetics were prescribed a combination of diet change and mild exercise resulted in them being able
to discontinue or significantly reduce medicating, in as little as three weeks! The research is convincing – a wholesome, low-fat vegan diet is the best for reversing type 2 diabetes. It helps the body reduce fat stores in its cells, improves blood sugar control, reduces blood cholesterol, helps to induce weight loss without restricting portion sizes, prevents continued kidney and nerve damage and helps to lower blood pressure. The usefulness of vegan diets was even endorsed by the American Diabetes Association in their 2010 Clinical Practice Guidelines.
30 VEGAN FOOD & LIVING FEBRUARY
F I G H T I N G
D I A B E T E S
BASIC PRINCIPLES OF THE DIET:
PRINCIPLE – NO ANIMAL PRODUCTS
By eliminating all animal products you avoid eating substantial amounts of fat and your cholesterol intake will be zero. Most of the fat found in animal products is saturated and there’s absolutely no requirement for saturated fat in our diet. Another good reason for avoiding all animal products is because animal protein from meat, fish, dairy and eggs places an additional strain on
PRINCIPLE – LOW-FAT
the kidneys and can increase the damage already caused by diabetes. Protecting kidneys is a key issue for diabetics. All foods should be of plant origin and unrefined wherever possible, which means they will be naturally high in fibre and complex carbohydrates. Animal products contain no fibre or healthy carbohydrates, while plant foods (supplemented with vitamin B12) contain all the essential nutrients we need.
Even though plant fats are healthier, it is important to keep them to a minimum. In order to reverse or improve diabetes it is essential to reduce fat stores inside the cells and this can only happen if you avoid excessive fat consumption. The amount of fat per serving should be three
grams maximum (just 10 per cent of calories should come from fat). Apart from added oils, you might need to curb the amount of nuts and seeds you eat. Within the low-fat rule, the best sources of healthy, omega-3 fats are flaxseed, hempseed and walnuts (for snacking or adding to dishes) and rapeseed oil for cooking.
High GI foods (to avoid) include: potatoes, rice cakes, watermelon, pumpkin, white bread, white rice, cornflakes, sweet cereal, dates and sugary foods.
PRINCIPLE – LOW GLYCEMIC INDEX (GI)
Glycemic index (GI) is a measure of how carbohydrates in food affect your blood sugar. Carbohydrates that are digested fast and rapidly release glucose into the blood and have a high GI. Carbohydrates that break down slowly, releasing glucose gradually into the bloodstream, have a low GI. To help the body use energy effectively and prevent sugar highs and lows, it’s important to focus on slow-releasing, low-GI foods. But bear in mind that it’s the overall GI that counts, so you can combine low and medium GI foods to achieve the desired lower GI effect. Low GI foods include: most fruits and vegetables, pulses (beans, soya, peas, lentils, chickpeas), barley, buckwheat, hummus, pasta, nuts and seeds, sweet potatoes, dried apricots and prunes, rolled oats, all-bran cereals, wholegrain pumpernickel bread, soya yoghurt. Medium GI foods include: wholemeal and rye bread, crispbread, brown rice, basmati rice, corn, porridge oats, shredded wheat, pineapple, cantaloupe melon, figs, raisins and beans in tomato sauce.
A vegan diet based on these principles is the healthiest possible, but it is advised you take a vitamin B12 supplement or eat enough B12 enriched foods.Vitamin B12 requirements may be higher in diabetics taking the drug Metformin as it can reduce B12 absorption. Whether you’re at risk of or have type 2 diabetes, your diet should be based on wholegrains, pulses, soya, vegetables, fruit and nuts and seeds. This limits the types of food you can eat, but not the amount. Being high in fibre and digested gradually, it makes you feel full sooner and for longer and the calorie intake is reduced by the minimal amount of fat it contains. Research shows that diabetics who follow this type of vegan diet get better results than any single drug can produce! For more details, including recipes and menu plans, see Viva!Health’s The Big-D Campaign pages: www.viva health.org.uk/diabetes
VEGAN FOOD & LIVING FEBRUARY 31
&herbal tea restore with
Take the restorative power of a simple cuppa and let Sebastian Pole guide you to the benefits of herbal teas
Ginger the great P INGREDIENTS 5g, about 2.5cm (1in) fresh ginger root
This will serve 1 cup of warming ginger tea.
Scrub the ginger or lightly peel. If you choose to peel ginger, use a teaspoon to scrape the skin away (it’s the best way by far – granny’s top tip). Slice the ginger into fine slivers and put in a pot. Add 250ml (9fl oz) of freshly boiled filtered water. Leave the tea to steep for 10-15 minutes. You can then strain it, or you can leave the ginger in. If you want to make the tea stronger, you can simmer the ginger in a pan with the lid on for a few minutes.
robably the best tea of all, it reaches parts of the body that other herbal teas just can’t reach. I use it to wake up my digestive system, warm me up and help me be present in the moment. Ginger is my go-to herb whenever I feel a chill wind blowing. Digestion’s best friend, ginger root is warming and spicy with thermogenic properties that increase metabolism. Its spiciness is not only delicious, but also helps us to absorb more nutrients from our food. Ginger root contains the wonderfully named gingerols and shogaols – these natural plant-protectors have been shown to stimulate the circulation and also to reduce the stickiness of our platelets, to give our blood a healthier profile. Shogaols in particular have anti-
emetic properties, thereby helping to relieve nausea. In Ayurveda, ginger is known as the ‘universal medicine’, which is good for everyone. It’s easy to see why, as it’s regarded as an excellent carminative (a herb that reduces intestinal gas) and an intestinal spasmolytic (a herb that relaxes and soothes the intestinal tract). Its ability to penetrate deeply into the body helps to relieve stiffness and pain and it’s commonly used as a powerful antioxidant and anti-inflammatory for arthritis. Fresh ginger also encourages peripheral circulation, warming the tips of your fingers and toes (dry ginger is more warming to your core). Ginger thrives in the hot Asian sun, absorbing its heat and offering it to us when we need warming up.
H E R B A L
T E A
KNOW YOUR MINT
Peppermint A hybrid of spearmint and watermint and, after green tea, the most popular herbal tea in the world.
Spearmint A classic Moroccan mint that is slightly sweeter and less intense than peppermint or fieldmint.
INGREDIENTS 10-20g, about 2 handfuls, of as many types of fresh mint as you can find – try peppermint, spearmint, horsemint and fieldmint. This will serve 2-3 cups of minty tea.
Put all of the ingredients in a pot. Add 500ml (18fl oz) of freshly boiled filtered water. Leave to steep for 5-10 minutes, then strain. Some people like a little sweetener with the mint.
his is a wake-up in a cup. Fresh, uplifting and enlivening, this blend of refreshing mints will assist your digestive system and awaken your mind. Drinking a strong cup of hot mint tea (five or more grams of dry mint or a big handful of fresh leaves) is stimulating and sends your energy to the periphery of your body (head, fingers, toes and skin). This is a simple go-to remedy if you have a winter bug, as it is a mild diaphoretic that can induce a gentle sweat and help to relax any muscle tension you might be feeling. All mints are brimming with an array of tasty and therapeutic essential oils. Fieldmint contains the largest amount of these essential oils by a long way. It’s the mint used for extracting the menthol flavourings and is added to many of our mint-flavoured foods. These mints are strong aromatic carminatives and decongestants, and they help to ease a sluggishness in the digestive system or lungs. You can experience an ‘opening’ effect when you smell any mint – so breathe in deeply as you enjoy your tea and feel your senses awaken and your mind light up. VEGAN FOOD & LIVING FEBRUARY 33
H E R B A L
T E A
Sweet licorice INGREDIENTS 5g licorice root
This will serve 2-3 cups of natural nectar
Put the licorice root in a pot. Add 500ml (18fl oz) freshly boiled filtered water. Leave to steep for 5-10 minutes, then strain.
weetness in a cup. Favoured by Buddhist monks for attaining peace and clarity, I drink it every day. Licorice root is one of my favourite plants. I prescribe it to most of my patients and include it in many of our Pukka Teas. Licorice is traditionally used to bring a formula together by harmonising any extremes. It balances the big flavours and effects of other ingredients in the herbal teas. It works a bit like a pinch of salt in your food, drawing out and marrying the flavours. Because of this quality, licorice is considered to enhance the power of synergy between the different herbs in a blend, leading to a more positive effect. I always think of licorice when there is weakness, dryness or heat in the body, specifically in the lungs, digestive system and nervous system – it can help a dry cough, acidic digestion or fatigue and burn-out. And it can increase overall vitality. From an Ayurvedic point of view, licorice is sweet, soft, demulcent, protective and rejuvenating. It helps to calm the vata nervous system and clear excess pitta heat, but can increase kapha fluids. In modern herbalism it is used as an adaptogen, anti-inflammatory, anti-dyspeptic, antiulcer, expectorant, anti-hepatotoxic, antiviral and antibacterial. Its specific
KNOW YOUR LICORI CE
Licorice is sweet, harmonising, rejuvenating, effe sustainable (when harvested in the right way ctive and ). It is also safe for everyone who uses it sensibly.
effect on the adrenal system points to its beneficial effect on cortisol and its potential as an anti-inflammatory. You may have heard that licorice isn’t safe for everyone all of the time – it is worth explaining this and clarifying any confusions. The safety of using any herb is influenced by who is taking it, how much they are taking, what form they are taking it in and when they are taking it. In the context of this recipe, and when used sensibly, licorice is completely safe. Reports of issues with licorice largely relate to people eating large amounts of licorice sweets (over 500g per day over a period of some time) – these sweets also contain high levels of sugar and salt. That aside, the main thing to understand about the safety of licorice is that it contains the triterpenoid
saponin glycyrrhizic acid (GA). This is a natural plant molecule that gives licorice its sweet taste, as well as bringing many of its therapeutic benefits. There is a small chance that high levels of GA used over a long period of time can affect electrolyte balance in the body, so some caution is warranted. At very high levels it can cause retention of sodium, which can raise blood pressure. When used as a whole herb, as we do in Pukka Teas, rather than an isolated extract, licorice has constituents that counter this effect. Nonetheless, it is best to avoid licorice if you have hypertension. And don’t consume too much if you are pregnant. As a rule of thumb, 3g a day is fine for everyone and 1.5g a day if you are pregnant.
The extract on pages 32-34 is from Cleanse, Nurture, Restore with Herbal Tea by Sebastian Pole, photography by Kim Lightbody, published by Frances Lincoln. (RRP £20.)
34 VEGAN FOOD & LIVING FEBRUARY
Breakfast R EC I PE S
Set yourself up for the rest of the day with a healthy and hearty jump start...
VEGAN FOOD & LIVING FEBRUARY 35
R E C I P E S
Date and almond shake
By Andrea Schauer (www.eatwithandrea.com) Serves 1 | Prep 5 mins plus soaking | Cook none | Calories 644 (per serving)
By Andrea Schauer (www.eatwithandrea.com) Serves 1 | Prep 5 mins | Cook none | Calories 475 (per serving)
250ml (9ﬂ oz) almond milk or any other plant-based milk
3 tbsp orange juice – best pressed from fresh oranges
2 dates, roughly chopped – medjool dates are great ¼ tsp cinnamon
¼ tsp ground cinnamon 1 tbsp diced mango – use a very ripe one
a drizzle of vanilla extract
FOR THE TOPPING
¼ tsp coconut oil
½ tsp almond slices
1 I highly recommend to pre-soak the dates, so you don‘t have that many date bits in your drink later. Pre-soak dates in some boiling water (2-3 tbsp should be enough), for at least 15 minutes – the longer you soak them the better. If you like it sweet, use a bit of the date-water as well. 2 Put the plant-based milk, cinnamon, vanilla extract, cloves, coconut oil and dates in your blender. Blend until everything is well combined – at least for a few minutes. 3 If you‘re not happy with the consistency, either add a little bit more water or almond milk. 4 Play with the recipe and make it your own.
a drizzle of vanilla extract a pinch of ground cardamom
a tiny little pinch of ground cloves
61.7g Total fat
200ml (7ﬂ oz) coconut milk drink
a pinch of ground cinnamon
1 Add the milk, orange juice, vanilla extract, cinnamon, cardamom and mango to a high-speed blender and mix until everything is well combined. If you‘re not happy with the consistency and you think it‘s too thick, just add some water and blend again. 2 Pour into a large glass, sprinkle with cinnamon and almond slices. I highly recommend using a straw. This drink is best when it‘s fresh and cool, but if you‘ve got leftovers simply refrigerate for up to two days.
29.1g Total fat
36 VEGAN FOOD & LIVING FEBRUARY
Lentil porridge By Nadia’s Healthy Kitchen (www.nadiashealthykitchen.com) Serves 2 | Prep 5 mins plus soaking | Cook 15 mins | Calories 220 (per serving)
Pumpkin and coconut pancakes
6 tbsp dried red lentils
By Aine Carlin for Vita Coco Coconut Oil (www.swearbyit.com) Makes 10-12 | Prep 10 mins | Cook 5 mins (per pancake) | Calories 75 (per pancake)
115ml (4ﬂ oz) plant-based milk of choice
150g (5¼oz) spelt ﬂour
60g (2oz) pumpkin purée
115ml (4ﬂ oz) water, more if needed
1½ tsp baking powder
1 tbsp maple syrup
2 tbsp cocoa/cacao powder
1 tsp bicarbonate of soda 1 tsp cinnamon
1 tbsp cinnamon
a pinch of salt
½ tsp ground ginger
2 tbsp maple syrup, use more if needed – any liquid sweetener will work
juice and ﬁnely grated zest of ½ an orange
¼ tsp all-spice
1 tbsp ﬂaxseed
240ml (8ﬂ oz) soya (or other plant-based) milk
½ tbsp Vita Coco Coconut Oil, melted
1 tbsp almond butter
1 Soak the lentils in water overnight. 2 In the morning, drain and rinse the lentils, then add to a small pan together with the milk and water. 3 Cook on high until boiling point, then reduce the heat, cover and leave to simmer for 5-10 minutes, mixing every now and then to make sure the lentils don’t stick to the bottom of the pan. 4 Mix in the cocoa powder, cinnamon and maple syrup and continue cooking until the lentils are soft. Add more water if needed. 5 Once the lentils are soft, take off the heat and mix in the flaxseed and almond butter. 6 Transfer into serving bowls, top with berries, nuts and a drizzle of maple syrup if you want more sweetness.
¼ tsp nutmeg
1 Place the flour, baking powder, bicarbonate of soda, salt, spices and zest in a large bowl and whisk to combine. 2 In a separate bowl, whisk the soya milk, pumpkin purée, maple syrup and orange juice together until smooth. 3 Make a well in the centre of the flour, pour in the wet mixture and whisk. 4 Heat a frying pan and melt the coconut oil before pouring into the pancake batter. Whisk to combine and set aside for a minute or two. Return the pan to the stove, brush with a little more coconut oil and bring to a medium-high heat. Using a quarter-sized measuring cup (or an icecream scoop), ladle in the pumpkin batter, cooking one pancake at a time for best results. 5 Cook for 4-5 minutes or until bubbles begin to appear on top and the sides look dry before flipping. Cook for a further minute or so before transferring to a plate. 6 Cover with a clean tea towel to keep them warm. Repeat until all the mixture is used up.
8.2g Total fat
1.4g Total fat
Protein VEGAN FOOD & LIVING FEBRUARY 37
R E C I P E S
Cardamom chia shake
Carrot cake oatmeal
By Mira Manek (www.miramanek.com) Makes 4 small glasses | Prep 10 mins plus soaking | Cook none | Calories 132 (per serving)
By Stacey Horler (www.goodnessisgorgeous.co.uk) Serves 1 | Prep 5 mins | Cook 5 mins | Calories 700 (per serving)
70g (2½oz) cashews
340ml (12oz) plant-based milk
350ml (12ﬂ oz) water
60g (2oz) carrot, grated – about 2 small carrots
35g (1¼oz) dates
2 tbsp coconut sugar
8g (¼oz) chia seeds
a handful of raisins (optional)
a pinch of saffron
½ tsp nutmeg
½ tsp cardamom
½ tsp ginger
pistachios, for garnishing
½ tsp cinnamon
1 Soak the cashews in 350ml (12fl oz) water for 30 minutes or longer – you can even soak them overnight.
FOR THE TOPPING
2 Soak the chia seeds in 50ml (1¾fl oz) water for similar time. If in a rush, soak chia in hot water, mix together thoroughly and they should be ready in a few minutes.
3 Blend the cashews, water and dates together in a highspeed blender. Pour this mixture into the chia seeds and keep stirring. 4 Add the cardamom and saffron and mix well. You can also place small amounts of the soaked chia seeds at the bottom of each glass and pour the cashew, date, cardamom and saffron mixture over it.
140g (5oz) oatmeal
extra carrot a spoonful of cashew cream – 30g (1oz) cashews and 60ml (2fl oz) water, blended
1 Place the milk and oatmeal into a small saucepan along with the carrot, sugar and spices. 2 Bring to the boil on the stove. Once boiling, reduce the heat and continue to cook until the oats have thickened and reached your desired consistency. 3 Stir in the raisins and serve with the suggested toppings.
5 Garnish each glass with chopped pistachios and a sprinkle of cardamom.
8.3g Total fat
13.2g Total fat
38 VEGAN FOOD & LIVING FEBRUARY
N E W
P RO D U C T S
Dairy-Free Yoghurt Nush £1.95 for 125g Nush is an artisan British brand that produces the UK’s ﬁrst dairyfree, soya-free, protein-rich nut milk yoghurts. Available at Whole Foods, Planet Organic, As Nature Intended and Ocado. www.nushfoods.co.uk
Crispy Coconut Curls & Bites Ape RRP £1.49-1.68 for a 30g pouch These healthy snacks pack as much punch in taste as they do in texture, and contain less than 150 calories per packet. Available from Ocado, Whole Foods, Planet Organic and Holland & Barrett. www.apesnacks.com
Fruity Oat Bars Pulsin £2.99
Top products Nutri-Brex Bix £3.79 The new Nutri-Brex Bix range is made from the gluten-free ancient grain sorghum and is perfect to kick-start your day. www.nutribrex.co.uk
A healthy snack for on-the-go kids, Pulsin’s Fruity Oat Bars have reduced sugar and are available in three ﬂavours: Strawberry, Blackcurrant and Apple, and Orange Choc Chip. www.pulsin.co.uk
We check out the best new vegan products on sale this month
Chlorella Supplements Sun Chlorella from £21.95 Green algae chlorella has been linked to helping increase athletic endurance and acting as a powerful antioxidant. Sun Chlorella’s supplements can be added to smoothies and shakes, or taken as a tablet. www.sunchlorella.co.uk
Fishless Fingers Quorn £2.49 Low in saturated fat, these are perfect for a quick family dinner or when only a warm ﬁshless ﬁnger sandwich will do! www.quorn.co.uk
Nutri Fill-It Reusable Food Pouches Nutri Fill-It £6 for a pack of 2 Love smoothies? Make them at home and take them everywhere you go with these handy reﬁllable pouches. Smoothies and yoghurts can be poured directly into the pouch and kept in the fridge until you are ready to leave. www.nutriﬁllit.com
VEGAN FOOD & LIVING FEBRUARY 39
e v o food Llocal Maresa Bossano shows you don’t have to go far to get the best produce for your table
MARESA BOSSANO Maresa has been vegan for about 25 years and worked as a vegan chef since she was 16. She also has a degree in Environmental Science and has worked in the sustainable and local food sectors for about 15 years. She runs the blog veganmumandbaby. wordpress.com
first started eating local, organic produce about 15 years ago when I was studying a Masters in Environmental Science at the University of Sussex. Through my studies I had become more aware of the environmental impact of pesticides and fertilisers used in conventional agriculture, so decided to give an organic veg box a try, and since then I have never looked back! Eating local food has completely changed the way I eat and cook, and I think made it far more interesting. I hadn’t even tried fresh beetroot or kale before I got a veg box, let alone more unusual vegetables like
celeriac or kohlrabi. While it’s now much easier to buy such foods in supermarkets – because where small scale producers lead, the large multiples often like to follow – back in the day, and still now, box schemes and other outlets run by small local farmers are one of the few places where you can buy more unusual varieties of fruit and vegetables. The other thing I love about box schemes is that it’s like getting a surprise present every week, as usually you don’t know what you’re going to get until it arrives. For some people this doesn’t work out, as they much prefer to have a choice, but for me it just makes me
more creative in the kitchen, as I adapt my recipes based on what produce I’ve got, rather than the other way round. For those that do like to be able to choose, a box scheme may not be for you, but there are lots of other places to buy local food instead, like wholefood shops, food co-ops, farmers’ markets and many community-run initiatives, like veg vans and local food hubs.
I think buying local, organic produce is about buying as direct as possible, as there is nothing better than being able to visit the farm where your food is grown and getting to know the farmer that grew it. If you become part of a Community Supported Agriculture (CSA) scheme you can take this even further by supporting your local farm in other ways, like helping out with growing and harvesting, or committing to buy your box in advance so that the farmer knows they have a guaranteed income. In our current food system, where growers often struggle to earn a decent living, this long term commitment and support from their local community can make a real difference. Local food has so many other benefits: you really can taste the difference, as often it has been harvested on the same day you get it, and this also means it stays fresher for longer (as long as it’s stored properly). Buying local also means buying food with a lot
40 VEGAN FOOD & LIVING FEBRUARY
VFL09.Sustainable Food.indd 40
less packaging and therefore less waste, and buying direct means you really are supporting local farmers and often it’s much cheaper than buying the same produce in supermarkets. For me, choosing organic food is also a vegan issue, as organic farms increase biodiversity and support more wildlife due to their farming practices. Because they use far fewer toxic chemicals, they cause less damage to wildlife, like insects, fish and birds, as well as being less dangerous for farm workers. Organic farmers are also building soil fertility, through practices such as crop rotation, inter-cropping and minimum tillage, rather than depleting it as artificial fertilisers do, and better soil means more nutrients. Of course not all fruit and vegetables can be grown in this country, but if it can be grown locally does it really make sense to fly in asparagus from Peru or blackberries from Mexico? It’s not just the air miles that are an issue, but the fact that these luxury foods are being grown in some of the most water scarce, drought prone areas of the world. Eating with the seasons means eating produce when it is at its best and cheapest in the country.
Local organic food isn’t just my passion, but also my job, and over the years I’ve set up and supported lots of different types of local food initiatives. Here are a few examples of some of the best, most vegan friendly, local, organic food outlets that I’ve come across: Tolhurst Organic lies just outside the village of Whitchurch-onThames in south Oxfordshire. I haven’t had the good fortune to visit yet, but Ian Tolhurst is famed in organic circles. The farm has been certified organic for over 30 years, making it one of the longest running organic vegetable farms in England and it’s also the first to attain the ‘Stockfree Organic’ status, so has had no grazing animals and no animal
inputs to any part of the farm for 10 years. They run a box scheme and also do some stalls and markets. See www. tolhurstorganic.co.uk Unicorn Grocery is a rare and wonderful thing, a vegan only supermarket in Manchester. It is also a worker run co-operative, meaning all the staff also own the business. They sell a wide range of great vegan products, but what sets them apart is the huge fresh produce section. They supply local, organic fruit and veg from many growers including Glebelands City Growers, Moss Brook Growers and Farmstart. See www.unicorngrocery.coop Organiclea is a community food project based in the Lea Valley in northeast London. Like Unicorn Grocery, they are also a workers’ co-operative. They run a box scheme, which as well as using their own produce also has veg from their innovative cropshare scheme, which buys from very small growers,
including allotment holders. They also sell produce via market stalls, including one at the Hornbeam Centre, which has a vegetarian/vegan cafe using Organiclea produce. See www.organiclea.org.uk Canalside Community Food is one of most well known and longest running community supported agriculture (CSA) schemes in the UK. Because it is a CSA you will receive a weekly share of whatever is harvested each week, using only the vegetables and fruits they grow on Leasowe Farm, near Leamington Spa. If you sign up as a member you can also go to social events, attend workshops, join in with work mornings and help to grow your food. See www. canalsidecommunityfood.org.uk To find stock free organic growers, visit veganorganic.net/ukfarms-directory For the nearest CSA go to communitysupported agriculture.org.uk To find a veg box scheme, visit www.soilassociation.org/ organic-living/buy-organic/find-anorganic-box-scheme
VEGAN FOOD & LIVING FEBRUARY 41
VFL09.Sustainable Food.indd 41
Going with the
Grains are an ancient dietary staple, but we’re still learning about them and discovering the benefits of trendy grains like quinoa, as Dale Pinnock explains...
The extract on pages 42-46 are taken from The Medicinal Chef: How To Cook Healthily by Dale Pinnock, photography by Issy Croker, published by Quadrille. (RRP £20.)
This was one of the original health food staples from long ago. It always conjured up images of boring restaurants and old health-food stores. How times have changed. Now it is everywhere and so widely used. From a nutritional point of view, it is, in my opinion, one of the best. KEY NUTRIENTS B vitamins: energy production, regulating nerve function, stress. Manganese: helps with the formation of connective tissue, clotting factors and the
Bulgur wheat is that wonderful grain that forms the base of the classic tabbouleh. Slightly sweet, and nutty, it is one of my absolute go-to ingredients.. B vitamins: heart health, energy production, nerve function. Betaine: lowers homocysteine. Very high fibre: satiety, blood sugar management, improved digestive transit, reduces cholesterol.
This wonderful grain is slightly less common, but you can buy it in any health-food store. It has a lovely nutty flavour, and is in fact very versatile – it can even be made into a mash. I have included millet here, as it has a very broad nutritional profile. KEY NUTRIENTS Copper: helps make red blood cells, supports immune and neurological health, involved in collagen formation. Phosphorous: the second most abundant mineral in the body; involved in maintaining bones and teeth.
metabolism of protein and carbohydrates. Selenium: supports thyroid and immune functions, helps produce the body’s own inbuilt antioxidants. Gamma-oryzanol: an antioxidant that helps to lower cholesterol. Fibre: helps increase digestive transit and lower cholesterol. HOW TO PREPARE I like to rinse rice a few times before covering with water and simmering for about 20-25 minutes.
Magnesium: involved in more than 1,000 chemical reactions in the body daily, as well as in regulating muscle function and supporting neurological health. HOW TO PREPARE This is a super-easy grain to prepare. Cook it for about 15 minutes at a constant simmer.
42 VEGAN FOOD & LIVING FEBRUARY
Oats are one of the real staples. I am appalled at the array of hideous breakfast cereals that are marketed as being some kind of healthy option for us, especially the rubbish marketed to children. Oats really do come to the rescue. When they are not covered in sugar and overly processed, oats are a fantastic, nutrient-rich, slowrelease energy source, so for those of you who like a cereal at breakfast time, oats are the number-one choice.
Pearl barley is another one of my favourite grains. I use it as an alternative to rice when I make risotto. As a grain, it is a super-slow burner compared to white risotto rice, and has a delicious nutty flavour. It is great cold in a salad, too. KEY NUTRIENTS Molybdenum: involved in everything from energy production to stimulating our body to produce its own inherent antioxidant substances, looking after our cells. Chromium: a trace mineral involved in the production of glucose tolerance factor, for regulating blood sugar levels. Pearl barley is also a source of B vitamins and magnesium.
KEY NUTRIENTS B vitamins: convert food into energy and support a healthy nervous system. Beta-glucan: soluble fibre that has been clinically proven to lower cholesterol. Manganese: formation of connective tissue and clotting factors. Avenathramide: cardioprotective antioxidant. HOW TO PREPARE I generally do a 1¾-2:1 ratio of liquid to oats when making porridge. Oats are fantastic for baking and topping dishes, and they cook very quickly.
HOW TO PREPARE This is a tougher grain than others and takes a lot longer to cook. I prefer to soak it for about an hour beforehand to give it a bit of a head start, before simmering for about 40 minutes. You could even soak it overnight/all day if you wanted a shorter cooking time, of 20 minutes or so.
Quinoa, which used to be a strange, mystical ingredient that nobody could pronounce, has become massively popular in recent years – it is literally everywhere (and still often mispronounced!) You’ll find quinoa in ready meals, food-to-go outlets and every supermarket.This is one ‘trendy’ food that I believe really does live up to its hype. For a grain, it has an extremely high protein content and high fibre content, which means that it takes much longer to digest than many grains, so it won’t raise blood sugar levels rapidly. It is also exceptionally nutrient dense.
KEY NUTRIENTS Iron: carries oxygen to tissues. Zinc: involved in regulating white blood cell function, regulates sebaceous secretions. Folate: regulates cell division, involved in DNA production. Copper: collagen formation, immunological support, healthy nervous system, red blood cell manufacture. HOW TO PREPARE This is a super-easy grain to prepare and cooks in simmering water for 15-20 minutes. It’s done when the grain enlarges, turns a clearer colour and a small tail-like projection forms on the outside.
VEGAN FOOD & LIVING FEBRUARY 43
R E C I P E S
Red lentil, butternut squash and fennel casserole By Dale Pinnock Serves 2 | Prep 15 mins | Cook 1 hr | Calories 470 (per serving) 180g (6½oz) red lentils ½ a butternut squash, diced (skin left on) ½ a fennel bulb, sliced lengthways ½ a red onion, peeled, sliced about 500ml (18ﬂ oz) vegetable stock
3.5g Total fat
1 Preheat the oven to 180°C/Gas Mark 4. 2 Place the lentils, squash, fennel and onion in a casserole dish. Pour the stock over and bake in the oven for about 1 hour, checking once or twice and stirring if necessary – you are aiming for a texture similar to porridge from the lentils breaking down, with the vegetables nice and soft, so add more vegetable stock or water if it seems too thick.
44 VEGAN FOOD & LIVING FEBRUARY
Courgette-topped baked pilaf By Dale Pinnock Serves 2 | Prep 20 mins | Cook 45 mins | Calories 557 (per serving) olive oil, for cooking 3-4 large courgettes, cut lengthways into 5mm (¼in) slices 1 red onion, peeled, halved and thinly sliced 1 garlic clove, peeled, ﬁnely chopped 150g (5¼oz) short-grain brown rice ½ tsp ground cinnamon 8 dried apricots, diced 3 tbsp cashew nuts about 500ml (18ﬂ oz) vegetable stock 3 handfuls of baby spinach sea salt and black pepper
1 Preheat the oven to 150°C/Gas Mark 2. 2 Heat a little oil in a large frying pan and fry the long courgette slices until soft and completely malleable. Season well and set aside. 3 Heat a little oil in a separate pan, add the onion and garlic and sauté until soft. Add the rice, cinnamon, apricots, cashews and half the vegetable stock, and allow to simmer until the rice is cooked. Keep topping up with stock if it begins to dry out before the rice is cooked. Just before the rice is cooked, add the spinach and allow to wilt.You want it to cook to the point where the rice is soft and fully cooked, but there is no noticeable liquid left in the pan. 4 Use the cooked courgette slices to line the base and sides of a small, round baking or casserole dish, so that the slices overhang the edge of the dish. 5 Spoon the rice mixture into the courgette-lined dish, press down to pack it in, and fold any overhanging courgette slices back over the top to cover. 6 Bake for about 25 minutes, then remove from the oven. Place a tray over the top of the dish, and flip it over. Gently pull the dish off and slice like a cake to serve.
12.6g Total fat
Protein VEGAN FOOD & LIVING FEBRUARY 45
R E C I P E S
Savoury vegetable quinoa By Dale Pinnock Serves 2 | Prep 20 mins | Cook 30 mins | Calories 258 (per serving) 100g (3½oz) quinoa 1 tsp vegetable bouillon powder olive oil, for cooking ½ a red onion, peeled, finely chopped 1 garlic clove, peeled, finely chopped 1 small courgette, finely diced 1 red pepper, finely diced 2 handfuls of curly kale, torn or chopped into very small pieces
1 Place the quinoa and bouillon powder in a saucepan and cover with boiling water. Simmer for around 20 minutes until cooked – it will soften and a small tail-like projection will appear on the side. Drain and set aside. 2 Heat a little oil in a large frying pan, add the onion, garlic, courgette, pepper and a generous pinch of salt and sauté until all the vegetables have softened. 3 Add the kale and sauté for another minute, before adding the drained quinoa. Mix thoroughly and season to taste with salt and pepper.
sea salt and black pepper
3.6g Total fat
46 VEGAN FOOD & LIVING FEBRUARY
Lunchtime R EC I PE S
Spruce up your midday meals with a touch of colour...
VEGAN FOOD & LIVING FEBRUARY 47
R E C I P E S
Spring pasta salad jar By Louise Pickford, photography by Adrian Lawrence Serves 1 | Prep 20 mins | Cook 15 mins | Calories 968 (per serving) 100g (3½oz) fusilli pasta 4 tbsp extra-virgin olive oil 75g (2¾oz) podded fresh or frozen peas a small handful of mange-tout, trimmed ½ a courgette, trimmed a small handful of rocket 50g (1¾oz) pistachio nuts 2 tbsp freshly chopped mint leaves ½ small garlic clove, crushed freshly squeezed juice of ½ a lemon salt and freshly ground black pepper
1 Cook the pasta according to the instructions on the packet until al dente. Drain well and immediately refresh under cold water. Drain again and dry well. Combine with a little of the olive oil. 2 Blanch the peas in lightly salted, boiling water for 1 minute. Drain and refresh under cold water and drain again. Shake dry. 3 Thinly shred the mange-tout and use a spiraliser (or grater) to spiralise or shred the courgette.
5 Arrange the pasta, vegetables and half the pesto in layers in a mason jar. Pour in the lemon dressing, cover the top with a round of baking parchment and seal the jar. Chill in the refrigerator until required. TIP This recipe makes twice the quantity of pesto needed, so use half and store the remaining half in an airtight container in the refrigerator for up to 3 days.
4 Place the rocket, pistachio nuts, mint leaves, garlic, salt and pepper and half the remaining olive oil in a food processor and blend until smooth. Combine the remaining oil with the lemon juice and season to taste.
This recipe is taken from Lunch On The Go published by Ryland Peters & Small. (RRP £14.99.) Lunch On The Go is available for the special price of £10.99 (inc. P&P) by calling Macmillan Direct on 01256 302699 and quoting code HU3.
53.3g Total fat
48 VEGAN FOOD & LIVING FEBRUARY
Mexican bean soup By Holly Jade from The Little Blog of Vegan (www.thelittleblogofvegan.com) Serves 6 | Prep 15 mins | Cook 1 hr | Calories 371 (per serving) 1 tbsp light vegetable oil
a pinch of chilli ﬂakes
1 white onion, peeled, chopped
a pinch of salt
1 garlic clove, peeled, crushed
a pinch of pepper
3 large tomatoes, chopped
1 tin of black eye beans
1 tsp smoked paprika
1 tin of red kidney beans
1 tsp oregano
juice of ½ a lime
1 tin of sweetcorn 400ml (14ﬂ oz) vegetable stock – I used Kallø, which is a yeast, gluten and lactose-free stock cube
1 Place 1 tbsp oil in a large pan on the hob, leave for a few minutes to heat up. 2 Finely chop the onion and garlic clove, then add to the hot oil. 3 Leave to cook until light brown, making sure to stir regularly to prevent sticking and burning. 4 Wash and drain the sweetcorn, kidney beans and black eye beans. 5 When the onions and garlic are light brown, add in the tomatoes, smoked paprika, oregano, sweetcorn, vegetable stock, chilli flakes, salt, pepper, black eye beans, kidney beans and a squeeze of lime juice. 6 Cover the pan with a lid and cook on a low-medium heat for 40-50 minutes. 7 Make sure it doesn’t dry out. You can add more vegetable stock if needed. 8 With this soup, you could whizz it up in a food processor to make a smooth soup, or you could leave it chunky like I did – tastes good either way! 9 After 40 minutes, check to see if it’s fully cooked.
4.1g Total fat
10 Plate up and serve with a scoop of coconut cream and a squeeze of mouth-quenching lime juice. Go all out and add some tortilla chips and a wheat-free, crusty bread roll for a Mexican feast!
Protein VEGAN FOOD & LIVING FEBRUARY 49
R E C I P E S
Tomato and ginger soup Caramelised onion hummus By Holly Jade from The Little Blog of Vegan (www.thelittleblogofvegan.com) Serves 4 | Prep 10 mins | Cook 10 mins | Calories 491 (per serving) 2 tsp rapeseed oil 4 shallots, peeled, finely sliced
By Emily Wilkinson from Vegan Lass (www.veganlass.com) Serves 3-4 | Prep 20 mins | Cook 35 mins | Calories 372 (per serving) 2 tbsp olive oil
3 tbsp sugar
2 brown onions, peeled, diced
5-7cm (2-3in) fresh ginger root, to taste
1 bay leaf
2 tsp ground turmeric
1 celery stalk, diced
1 tsp ground cumin
5 garlic cloves, minced
a dash or two of chilli flakes
2 x 400g (14oz) tins of chopped tomatoes
1 onion, peeled, finely sliced 400g (14oz) chickpeas
500ml (18fl oz) goodquality vegetable stock
1 garlic clove, peeled, crushed 2 tbsp tahini paste
a dash of ground cayenne pepper a squeeze of lemon juice sea salt and black pepper, to taste
2 tbsp water
400ml (14fl oz) vegan cream – full-fat coconut milk would also work
1 tbsp rapeseed oil
1-2 tbsp tomato paste
¼ tsp salt
1 Heat the olive oil in a large pot or pan over a mediumhigh heat. Add the onion and garlic and fry until fragrant and translucent, about 5 minutes. Add in the bay leaf and celery and fry for a further 3-4 minutes.
juice of 1 lemon
a pinch of black pepper
1 In a large wok, heat 2 tsp rapeseed oil. 2 Once hot, add in the finely sliced shallots and onion and cook for around 5-8 minutes until the onions turn golden in colour. 3 Place the chickpeas, fried shallots and onion, crushed garlic, tahini paste, lemon juice, water, 1 tbsp rapeseed oil, salt and pepper into a food processor. 4 Whizz up on high until smooth. (Add a little extra water if the hummus is too thick.)
2 handfuls of sweet cicely or tarragon
2 Tip in the tinned tomatoes, the stock and the tomato paste. Stir thoroughly and allow the mixture to boil for about 15 minutes. 3 Turn the heat down low. Add in the cream, sugar, ginger and spices, and simmer for 10 minutes. 4 Remove the bay leaf and blend the soup until smooth. Add a squeeze of lemon and season to taste, before blending briefly again. 5 If necessary, return the soup to the heat before serving – it should be piping hot when you eat it. Top with roughly chopped sweet cicely or tarragon, alongside a hunk of crusty bread.
15.9g Total fat
26.6g Total fat
50 VEGAN FOOD & LIVING FEBRUARY
Soya chunks and spinach pizza By Andrea Schauer (www.eatwithandrea.com) Serves 2 | Prep 30 mins plus proving and soaking | Cook 15 mins | Calories 783 (per serving) FOR THE DOUGH 350g (12oz) bread flour – or use plain flour (mix wholewheat with white wheat flour), plus a bit extra for dusting ½ tsp extra-virgin olive oil ½ tsp caster sugar (to increase the yeast’s activity) ½ packet of dry yeast ½ tsp salt 200ml (7fl oz) lukewarm water FOR THE TOPPING 4-5 tbsp soya chunks 200ml (7fl oz) vegetable stock 10 mini tomatoes 100g (3½oz) baby spinach 2-3 tbsp tomato puree 1 tsp fresh or dried herbs like basil, oregano or parsley 1 tsp minced garlic a pinch of chilli salt and ground black pepper
4.6g Total fat
1 Make the pizza dough first, if you don‘t have one already. This takes up some time. Continue reading here if you didn‘t buy one, otherwise continue with step 6. If you use bread flour you will get a much crisper crust than with plain flour. 2 In a large bowl (of your stand mixer if you have one), combine the flour, sugar, yeast and salt and mix everything very well. While mixing, add water and oil and beat until the dough forms into a ball. If it is too sticky, add more flour, 1 tbsp at a time, until the dough comes together in a solid ball. If it is too dry, simply add more water, also 1 tbsp at a time. Move your dough onto a lightly floured surface or a silicone baking mat and knead again into a firm ball.
oven to 250°C/Gas Mark 9. Allow to heat up for about 30 minutes. Use some parchment paper for your baking sheets. Roll out the pizza dough and place it on the parchment paper. 6 Heat up some water in a kettle or a small pot to prepare the vegetable stock. If you use a powdered one as I did, just mix in 1 tbsp with about 200ml (7fl oz) boiling water and soak the soya chunks in there for about 10-15 minutes. After that time they should be really soft. 7 Meanwhile, prepare your tomatoes and cut them in small slices. Roughly chop the baby spinach.
4 Cover the dough with clingfilm or a clean kitchen towel while preparing the toppings.
8 If you want to prevent the topping from making your pizza crust soggy, brush the top of your dough lightly with some olive oil. Mix your tomato puree with about 1 tbsp warm water until it‘s getting really smooth. Add salt and pepper, chilli, garlic and your other preferred spices to the paste. Put it on top of your dough and garnish with fresh tomatoes, spinach and soya chunks (make sure you get rid of all the liquid first, just sieve it really quickly). Use a bit of salt and pepper and probably some herbs and drizzle extra olive oil on top.
5 Prepare the oven for baking. If you bought the base, then use just the description on the back of the package. Otherwise preheat the
9 Bake in the oven for about 12-15 minutes, until the edges get a bit brown. Slice the hot pizza and serve immediately.
3 If you have time at this point (if not use it right away), let the dough rise until you need it or until doubled in bulk, about 1 hour 30 minutes. After rising, use the dough or refrigerate it for up to 3 days.
VEGAN FOOD & LIVING FEBRUARY 51
R E C I P E S
Fried tofu sandwiches with roasted Romano pepper dip By Dunja Gulin, photography by William Reavell Serves 2 | Prep 20 mins | Cook 40 mins | Calories 695 (per serving) 240g (8½oz) oz) marinated tofu sunﬂower oil, for frying 1 vegan baguette or 4 slices of seeded bread (optional) sliced pickles or kimchi, to taste 2 handfuls of lettuce or other salad greens 4 tbsp sprouted seeds FOR THE PEPPER DIP 1kg (2lb 3oz) Romano peppers 150g (5¼oz) oz) olive oil 4 garlic cloves, peeled, crushed 1 tbsp apple cider vinegar salt
1 First make the roasted pepper dip. Preheat the oven to 180°C/Gas Mark 4. 2 Place the peppers in a baking pan lined with baking parchment. Cook in the preheated oven, turning frequently, until the skin becomes black and blistery. Remove the peppers from the oven and place in an airtight container, covered, for long enough to build up the steam, about 15 minutes. Make sure you save the liquid that leaks from the peppers while cooling. Next, peel and de-seed the peppers, saving any liquid. 3 Cut the flesh into small pieces. Heat the oil in a frying pan, add the peppers and garlic and fry for a couple of minutes with a pinch of salt. Add the vinegar, reserved pepper juice and more salt and sauté over
a medium heat for another 20 minutes or until the juice has been absorbed and the mixture has thickened. Set aside to cool. 4 Cut the ready-marinated tofu into four 10x6cm (4x2¼in) slices, 6mm (¼in) thick. Fry the cubes in a shallow layer of oil for 1-2 minutes, until golden brown, then drain on paper towels. 5 Cut the bread crossways in the middle, then lengthways to get two sandwiches. Add the cooled red pepper spread on the bottom slices, then add two slices of fried tofu, sprinkle with pickles, salad leaves and sprouted seeds and top with the remaining slices of bread. 6 Wrap in greaseproof paper or clingfilm and chill until required. Store excess dip in an airtight container in the fridge and use within 2-3 days.
This recipe is taken from Lunch On The Go published by Ryland Peters & Small. (RRP £14.99.) Lunch On The Go is available for the special price of £10.99 (inc. P&P) by calling Macmillan Direct on 01256 302699 and quoting code HU3.
31.6g Total fat
52 VEGAN FOOD & LIVING FEBRUARY
Smoked tofu and green pea salad By Nina Olsson Serves 2-3 | Prep 20 mins | Cook 5 mins | Calories 854 (per serving) 100g (3½oz) spinach 100g (3½oz) white cabbage, shredded
200g (7oz) smoked ﬁrm tofu, cut into small cubes
1 Toss the spinach, cabbage, lettuce and rocket in a big bowl. Add the apple, avocado, courgette and peas.
2 Heat a small frying pan over a medium-low heat. Add a little of the oil and toast the pumpkin seeds and nori flakes for 2 minutes, stirring to make sure they don’t catch. Sprinkle with salt, then remove from the pan and set aside.
1 romaine lettuce, leaves separated
a pinch of ground black pepper
2 handfuls of rocket
a drizzle of soy sauce
1 apple, quartered, cored, sliced
a handful of hemp seeds
2 avocados, stoned, peeled, sliced
2 tbsp lemon juice
1 courgette, spiralised
a pinch of salt
100g (3½oz) green peas, fresh or frozen (defrost at room temperature for 15 minutes)
FOR THE HORSERADISH CREAM
1 tbsp toasted sesame oil
1-2 tbsp vegetable oil 2 handfuls of pumpkin seeds 1 sheet of nori, torn or cut into smaller ﬂakes
67.4g Total fat
150g (5¼oz) vegan cr��me fraîche ¾ tbsp horseradish (or 1 tbsp wasabi or 1 tbsp Dijon mustard) a good pinch of salt
3 Mix the horseradish cream ingredients in a small bowl. Combine in a blender or work it to a smooth consistency with a fork, then set aside. 4 Reheat the pan over a medium heat and add a little oil. Sauté the tofu pieces with the sesame seeds and ground pepper for 2-3 minutes, while stirring. Turn off the heat and drizzle sesame oil and soy over the tofu. 5 Add the tofu, nori flakes and pumpkin seeds to the salad bowl. Top with the hemp seeds. Drizzle with lemon juice and sprinkle with salt. Serve with the horseradish cream.
Protein VEGAN FOOD & LIVING FEBRUARY 53
R E C I P E S
Pear and spicy seitan salad By Nina Olsson Serves 4 | Prep 25 mins | Cook 10 mins | Calories 548 (per serving) 2 garlic cloves, peeled, ﬁnely chopped
1 kohlrabi, peeled, julienned
2 carrots, julienned
juice of 1 lime
5 spring onions, thinly sliced
2 tbsp sugar
FOR THE DRESSING
1 tbsp sriracha or gochugaru (Korean red chilli ﬂakes)
30ml (1ﬂ oz) soy sauce juice of 1 lime
3 tbsp soy sauce 400g (14oz) seitan (or use canned green jackfruit or ﬁrm tofu) 1-2 tbsp coconut oil FOR THE SLAW 2 Asian or other ﬁrm pears, peeled, cored, julienned (extra to decorate, half a pear per serving)
1 tbsp agave syrup 1 tsp freshly grated ginger a pinch of gochugaru or other red chilli ﬂakes 1 tsp toasted sesame oil 20ml (¾ﬂ oz) water
1 Make a marinade by mixing the garlic, lime juice, sugar, sriracha and soy in a bowl. Drain the seitan well and rub the marinade into it. 2 Heat a frying pan over a medium-high heat. Add the coconut oil and sauté the seitan until crispy. 3 For the slaw, place the julienned pears, root vegetables and spring onions in a bowl, then add the seitan. 4 Make the lime and soy sauce by mixing together all the ingredients. Divide the slaw and seitan between serving bowls, top with avocado, toasted sesame seeds and drizzle with lime and soy sauce.
2 avocados, stoned, peeled, sliced a handful of toasted sesame seeds
28.8g Total fat
54 VEGAN FOOD & LIVING FEBRUARY
Moroccan harissa salad
By Nina Olsson Serves 4 | Prep 15 mins | Cook 40 mins | Calories 1,188 (per serving) 30ml (1ﬂ oz) olive oil
FOR THE TAHINI DRESSING
2 tbsp harissa paste with 2 tbsp water
juice and ﬁnely grated zest of 1 orange
1 medium cauliﬂower, ﬂorets separated
1 garlic clove
50ml (1¾oz) tahini paste
2 red onions, peeled, cut in wedges
2 tbsp agave or maple syrup
8 carrots, shaved in thin bands
2 tbsp extra-virgin olive oil
4 avocados, stoned, peeled and cut into small pieces
water, to thin
¾ tsp salt
200g (7oz) raisins
200g (7oz) toasted almonds
86.3g Total fat
Moroccan mint leaves
1 Preheat the oven to 200°C/Gas Mark 6 and line a baking tray with greaseproof paper. 2 Blend the dressing ingredients into a smooth sauce, adding small amounts of water while blending until it is at your desired consistency. Store in the fridge until serving. 3 Mix the olive oil with the harissa. Toss the cauliflower florets with the harissa and olive mixture, making sure they are well coated. Sprinkle with salt and roast with the red onion wedges in the oven for 35-40 minutes. Toss everything around after 20 minutes. Once tender, remove from the oven. 4 Mix the roasted veggies with the carrot, avocado, raisins and almonds. Top with sesame seeds and mint leaves. Serve with the tahini dressing.
Protein VEGAN FOOD & LIVING FEBRUARY 55
R E C I P E S
Butternut squash cheese fondue The butternut squash cheese fondue and the recipes on pages 53-55 are taken from Bowls of Goodness by Nina Olsson, published by Kyle Books. (RRP £18.99)
By Nina Olsson Serves 6-8 | Prep 20 mins | Cook 30 mins | Calories 295 (per serving) 1.2-1.4kg (2lb 10oz3lb 2oz) mix of raw vegetables – radishes, cucumber, cauliﬂower ﬂorets, peppers, cherry tomatoes FOR THE SAUCE 800g (1lb 12oz) butternut squash, peeled, de-seeded and cut into small wedges 3 tbsp olive oil
By Jenna Zoe, photography by Clare Winﬁeld Serves 3-4 | Prep 10 mins | Cook 6 hr | Calories 90 (per serving)
400ml (14ﬂ oz) coconut milk
1 large head of cauliﬂower, cut into ﬂorets 1cm (½in) thick
50g (1¾oz) nutritional yeast
2 tbsp black treacle or maple syrup
1 tbsp paprika
4-5 tbsp passata
1 tsp Dijon mustard
1 tsp cayenne pepper
50ml (1¾ﬂ oz) lemon juice 4 garlic cloves, crushed water, to thin salt and black pepper
a handful of sage leaves, chopped
The Creole cauliﬂower recipe is taken from Lunch On The Go published by Ryland Peters & Small. (RRP £14.99.) Lunch On The Go is available for the special price of £10.99 (inc. P&P) by calling Macmillan Direct on 01256 302699 and quoting code HU3.
1 Preheat the oven to 200°C/Gas Mark 6. Prepare the crudités by cleaning and cutting the vegetables to the desired size. Put the butternut squash wedges on a baking tray lined with greaseproof paper. Drizzle with an even layer of olive oil and sprinkle with salt and sage. Roast for 25-30 minutes, then remove from the oven. Blend the squash with the rest of the sauce ingredients, adding enough water to achieve the desired consistency. Serve with the crudités – you can also dip in bread, of course.
2 tsp paprika 1 tsp ground cumin ½ tsp dried thyme ½ tsp garlic powder 1 tsp sea salt freshly ground black pepper
1 Preheat the oven to 115°C/Gas Mark ¼, with the fan on if possible. Line a baking sheet with parchment. 2 Wash the cauliflower florets thoroughly, then place in a large bowl. Put all the remaining ingredients in a separate, wide bowl and mix. Pour the mixture over the cauliflower in the bowl and toss until well coated. 3 Scatter the cauliflower on the prepared baking sheet and bake in the oven for about 6 hours, until thoroughly dried and crisp. Store in an airtight container for 4-5 days at room temperature.
2 If you have a fondue set to serve the butternut cheese with, it will keep warm while dipping. If not, heat up the sauce and serve it hot in a bowl.
18.4g Total fat
0.6g Total fat
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R E A D E R
S TO RY
My vegan life...
Sam Turnbull Let me be clear, I never in a million and six years, thought that I would go vegan...
I GREW UP in a household where we had a ﬂock of chickens (both for eggs and eating), the freezers were stocked full of meat, steaks were cooked rare and there were even real animal heads decorating the walls – not that I ever liked the heads. Now doesn’t that just sound like the most vegan household you have ever heard of? Probably not. So, I’m sure you can imagine, going vegan was a big change for me. As a kid I always loved animals. I had dogs, cats, gerbils, turtles and even a rabbit named Gravy (and no, I didn’t realize how incredibly odd that was at the time). Even though I loved animals, I was still an avid meat eater. It made sense to me – animals were killed because we “needed” to eat meat and that seemed A-ok to me. I thought vegetarians, and especially vegans, were so extreme and silly. They were all dying of protein deﬁciency for sure. (Insert eye roll here.) So that’s how I was coasting along through life – loving my pets, being creeped out by fur and taxidermy, all while wearing leather and eating meat, eggs and dairy. One ﬁne day in December 2012, I made the mistake… er… best decision ever, to sit down and watch a movie about being vegan. Well that set off
made 100% logical sense to be vegan. It was better for my health, better for the environment and clearly better for the animals. The problem was, I actually hated the idea. I remember being so frustrated, almost wishing I could unlearn all of the facts I had learned. Well, I couldn’t unlearn, so I had to come up with a new plan of attack. Be the best damn vegan I knew how to be! Growing up in a family of chefs, foodies, butchers and hunters, they were not super excited to hear of my new food direction, but I wanted to prove to them that being vegan really
The best, and most surprising part of going vegan, was that I absolutely loved it! some uncomfortable questions in my brain, so I then followed that with every health, environment and animal cruelty documentary and book I could get my hands on. The result? You guessed it, here I am today, dun dun duuuuuuun! A vegan. By the end of my documentary and book binge-fest, I knew two things were absolutely clear to me – I was ofﬁcially going vegan and I didn’t want to be vegan. After all of my research it
could be a great food experience. Having always loved to cook, I started playing around in the kitchen, and I soon discovered that any meal could be made vegan and, with a few clever tweaks, a large spice cabinet and a dash of creativity, I was loving my recipes. In fact, I loved them more than the original animal product based recipes. Not only were they satisfying, hearty, full of ﬂavour, and straight up delicious, but they were just as easy to make as
any other meal. With limitation came inspiration, and before I knew it going vegan was one of the best decisions I ever made! Gone were the days of feeling bloated after eating, of getting drowsy mid afternoon, of unbuttoning my jeans, and feeling guilty and grossed out when I thought of what my dinner really was. I was now healthier, leaner, more energetic and just overall happier. The best, and the most surprising part of going vegan, was that I absolutely loved it! I began sharing my vegan recipe online on my blog – It Doesn’t Taste Like Chicken – and before I knew it, vegans, vegetarians, veg-curious, and even carnivores from across the world were making my recipes and loving them. The best part is that I was able to show people that being vegan can be totally delicious, easy, doable, good for you and not at all weird! It seems as if following my dream was the right thing to do because I’m now a full-time blogger and am currently writing (and photographing) my ﬁrst cookbook, which will be published by Appetite by Random House in the fall of 2017. I’m so excited to share my easy vegan recipes with you. Find more about Sam and her recipes at itdoesnttastelikechicken.com
VEGAN FOOD & LIVING FEBRUARY 57
Never be puzzled again by which oil is the best for different cooking techniques with Rachel Demuthsâ€™ expert guide
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E X P E RT
t the Demuths cookery school, one of the questions we hear most often is,“Which oil should I use?” Well, it depends what you’re going to use it for.To keep things simple, it’s best to stock up with a few good oils and use them quickly, as all oils will go rancid. It’s important to store oils in a cool place out of the light, not by the hot oven! Here’s what we recommend for different techniques and dishes:
Salad Dressings For salad dressing our go-to oil is extra-virgin olive oil. Extra-virgin olive oil is always cold-pressed mechanically without the use of solvents.Tastes vary from sweet/ fruity to bitter/almondy to green/ peppery. Similar to wine, the finest olive oil is made by single estates and varies from year to year and from estate to estate. Single estate olive oil is the most expensive. Use extravirgin for salad dressings, marinades and Mediterranean dishes where the strong flavour of extra-virgin olive oil will enhance the dish.The brand we like for general every day use is Elanthos from Greece.
Specialty Oils There is a place for specialty oils, but they tend to be expensive. Remember to use them quickly, before they lose their unique flavour and go rancid. These oils, with the exception of coconut oil, are generally not suitable for cooking, so make into salad dressings and drizzle over dishes. Argan oil comes from the fruits of the ancient argan tree Morocco Ironwood, which is a thorny and hardy evergreen endemic to the semi-desert of south-western Morocco. The oil is rich in vitamin E and high in essential fatty acids. Delicious eaten with dukkah and warm flatbread. Avocado oil is best eaten as a salad dressing, retaining all its good qualities, rich in vitamin E and oleic acid-omega 9. Keep in the fridge. Coconut oil is solid when cold, so is ideal for cold sweets such as vegan biscuits, flapjacks, truffles and raw tart bases. Coconut oil is stable at a high temperature, so can be used
A DV I C E
Roasting We like rapeseed oil and reckon it makes the best roast potatoes. Cold pressed rapeseed oil contains less saturated fatty acids than other vegetable oils. It also has the highest level of Omega 3 and a good balance of Omegas 3, 6 and 9. The brand we like is Bath Harvest, a cold pressed rapeseed oil locally grown and milled in Bath.
Frying We use a neutral tasting sunflower oil for frying, stir frying and for occasional deep frying. Sunflower oil has a neutral flavour and is ideal for everyday use and Indian and Far Eastern cooking. Make sure you buy a good quality brand with no added colour, no anti-foaming agents and no added antioxidants. Our preferred brand is Community Foods.
for frying. It has a coconut flavour, so goes well with Indian and South East Asian cooking. Coconut oil is a high saturated fat. Flax/Linseed oil is an excellent source of poly-unsaturated fatty acids and is high in omega 3. Do not heat, use cold on salads in dips or just drizzle over vegetable and rice dishes. Keep in the fridge. Hazelnut oil (cold-pressed) is excellent for enlivening salad leaves and drizzling on rustic bread. As with all nut oils, they go rancid quickly, so keep out of the light and away from heat, in the fridge. Hemp seed oil is rich in essential fatty acids omega 3, 6 and 9. Use cold in salad dressings or as a daily supplement. Keep in the fridge.
Stir Frys Plain, un-toasted sesame oil is excellent for use when stir-frying, imparting a subtle nutty flavour to the dish. The brand we prefer is Essential Organic Cold-pressed Sesame Oil from Essential Trading. Toasted sesame oil has a very strong nutty flavour and is best added to the dish after cooking. Delicious added to cooked noodles, stir-frys or mixed with plain un-toasted sesame oil for a dressing. For lots more great advice, recipes and cooking courses from Demuths, head to demuths.co.uk VEGAN FOOD & LIVING FEBRUARY 59
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d e Fe Soul the
Food is one of the great pleasures of life and healthy food can be fun, decadent and delicious. Here are some of Tess Mastersâ€™ favourite foods that have fabulous flavour with powerful health-promoting benefits
Full of antioxidant phytonutrients, oranges are antiinflammatory and antiviral warriors with abundant vitamins A (as beta-carotene) and C, plus citrus limonoids to stimulate white blood cells, fend off free radicals and maintain mucus membranes for healthy skin and eyes. Calcium, potassium and copper chip in to protect our heart and bones. Despite its sweetness, orange is a lowGI food, its B vitamins helping convert food into fuel for energy and combating stress to aid brain/nerve function.The pectin in orange flesh clears toxins in the colon, aiding digestive regularity.The flavonoid hesperidin, in the rind, is heart healthy, so zest away, and donâ€™t overlook the white pith! Orange juice and flesh adds sweetness to drinks, smoothies, dressings, sauces and desserts.
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Loaded with live enzymes, anti-inflammatory agents and more nutrients and antioxidants than its roasted counterpart, raw cacao is the best chocolate fix going. Feel-good gratification extends beyond the flavour and aroma. Cacao contains neuro-transmitters that increase serotonin in the brain, and so elevate mood; polyphenols, iron and magnesium oxygenate the body for energy; and calcium, iron, zinc and potassium have your heart, muscles and bones covered. Go easy though, as cacao contains a stimulant theobromine (similar in effect to caffeine) and can put a strain on the adrenals. Use raw cacao anywhere cocoa powder is called for. Add a tablespoon or more to home-made nut and seed milks, and mask the sludgy look and earthy flavour of experimental smoothies by going chocolate! Cacao goes crazy with a cutter like cayenne, and is thrown into euphoria with a splash of vanilla, almond, peppermint or orange extract.
Nutritional yeast flakes
This supplement is a gift from the vegan gods, adding umami and a cheesy flavour to sauces, dips, spreads, soups, veggie bakes and dairy-free cheeze. Far from candida albicans (that feeds bacteria and fungus), nutritional yeast (or savoury yeast flakes) is the deactivated form of a primary yeast, grown from a mix of cane sugar and molasses. With nourishing minerals and B vitamins, including B12, and 3g of complete protein per tbsp, it’s a perfect blend of function and flavour.
Fresh flavour and medicinal magic make me a maniac for mint. Volatile oils in the leaves and stems (including pain-relieving menthol) cool the body and banish bacteria to ease sore throats, clear respiratory congestion and relieve headaches. These oils are also dynamite for digestion and nifty for the nervous system. Rich in alkalizing minerals, fibre and antioxidant vitamins, mint cleanses the blood and bowels and supports bones and teeth. Mint adds a refreshing note to drinks, salads, dressings, sauces, soups and grains, and elevates a gross green smoothie from the depths of undrinkable despair.
An abundance of antioxidant vitamins A (beta-carotene), C and E, and phytonutrients in mangoes combat free radicals. With B vitamins, too, alkaline buffers and loads of pectin, mangoes enhance digestive, heart, eye and brain function, and promote gorgeous skin and hair. Mango’s glutamine acid megaboosts mental power as well. Low in saturated fat, with a sensational sweetness and decadent buttery texture, mango is marvellous at bringing lush richness to smoothies and desserts.
Like garlic, this polyphenol-filled, heart-healthy allium infuses foods with flavour. With antiseptic, antibacterial and antiinflammatory powers, onions relieve colds, gastrointestinal distress, arthritis and asthma.The combination of sulfur compounds like allicin and flavonoids like quercetin stimulate production of antioxidant glutathione, one of the strongest allies of the liver and skin. Sulfuric oils stimulate mucus in the respiratory and digestive tracts, help to oxygenate blood and build bone and connective tissue.The flavonoids are more concentrated in the outer layers, so discard only the papery skin.The best news: cooking doesn’t impair onions’ powers, so sauté with reckless abandon! VEGAN FOOD & LIVING FEBRUARY 61
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Feed the soul
High in water and fibre and almost fat-free, aubergine is a heart-healthy fruit. It’s a rich source of fabulous phenolic compounds – the predominant ones being chlorogenic acid and nasunin, two of the most potent antimicrobial and antiviral antioxidants known. Aubergine rages at free radicals, fighting proliferation of abnormal cells, cholesterol build-up and bacterial infections.Yes, aubergine is a nightshade and can aggravate arthritis; for most of us, though, this is delicious food with incredible versatility. Slice thinly for a low-carb alternative to conventional lasagne sheets, bake in slices or squares slathered with miso (see page 64), or sauté with oil and herbs for divine dining delights.
With succulent flesh that’s over 90 per cent energizing vitamin and mineral-rich water and loaded with sodium and potassium, this sweet melon hydrates to fight fatigue and replenish electrolytes. Packing in lycopene and glutathione antioxidants, watermelon is an anti-inflammatory ace too, protecting the heart, bones, skin, respiratory system and prostate in men. It eases the symptoms of asthma and arthritis. Our kidneys convert the citrulline in watermelon to the amino acid arginine, which is a detox detonator. Watermelon’s combo of vitamins A (beta-carotene) and C ups immunity ammunition. The dried seeds are chock-full of protein, iron and zinc and have a buttery texture and flavour. Watermelon seeds are sensational in salads and as a topping for desserts.
More hero foods
Avocado; banana; berries (blackberries, blueberries, raspberries, strawberries); broccoli; cauliflower; chillies (fresh and dried); coconut; courgette; garlic; herbs (such as basil, coriander, dill, oregano, parsley, rosemary, tarragon, thyme); miso; natural salt; nuts (such as almonds, cashews, macadamias, pecans, pistachios, walnuts); oils (such as coconut, flax, grapeseed, olive, sesame); pineapple seeds (such as chia, flax, hemp, poppy, pumpkin, sesame, sunflower); spices (such as cardamom, cinnamon, coriander, cumin, paprika, turmeric); sweeteners (dates, coconut nectar, coconut sugar, maple syrup, yacon syrup) and tamari (wheat-free).
Choc-mint mania By Tess Masters Makes 20 squares | Prep 20 mins plus freezing | Cook none | Calories 198 (per square) FOR THE CRUST
or unsweetened cocoa
110g (4oz) raw walnuts
120ml (4fl oz) maple syrup
170g (6oz) dates, chopped, pitted
210g (7½oz) raw unsalted cashews, soaked
18g (½oz) cacao powder or unsweetened cocoa
¾ tsp peppermint extract
FOR THE FILLING
120ml (4fl oz) almond milk, unsweetened
130g (4½oz) courgette, peeled and diced
80ml (2¾fl oz) coconut oil, in liquid form
1 tbsp açaí powder
35g (1¼oz) cacao powder
a pinch of natural salt
½ tsp spirulina or chlorella powder
1 Cut a piece of baking paper to fit in the bottom of a 20cm (8in) square tin. Cut two long strips of baking paper to fit along the base and up over the sides. Place them crisscrossed in the tin to help with removal of the chocolate slab after it’s frozen. Place the square piece on top. 2 For the crust, throw the walnuts, dates and cacao into a food processor and process until well combined. Form the mixture into a ball; if it doesn’t hold together, add dates (gradually, you don’t want the crust too sticky) and process again. Press the mix into the tin and set aside. 3 For the filling, throw all the ingredients into the blender in the order listed, including boosters. Blend for 1-2 minutes until rich and creamy. To get the smoothest filling, stop the machine periodically and scrape down the sides of the container. Pour the filling into the crust. Cover the tin with foil and freeze for 4-6 hours until solidified. 4 To serve, transfer the tin from the freezer to the fridge and leave to thaw for about 30 minutes. Use the baking paper tabs to lift the slab out of the tin. Using a sharp knife, cut it into equal-sized squares. Keeping the squares together, return the slab to the fridge until ready to serve or for up to 7 days.
14.1g Total fat
62 VEGAN FOOD & LIVING FEBRUARY
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French toast with caramelized bananas By Tess Masters Serves 4 | Prep 20 mins | Cook 30 mins | Calories 445 (per serving) FOR THE FRENCH TOAST 240ml (8½fl oz) unsweetened almond or macadamia milk, strained if homemade 1 ripe medium banana 2 tbsp pure maple syrup, plus extra to serve 1 tsp natural vanilla extract 1 tbsp white (or black) chia seeds 1 tsp ground cinnamon ¼ tsp natural salt 8 slices of gluten-free sandwich bread 4 tbsp coconut oil, in liquid form, plus extra as needed FOR THE CARAMELISED BANANAS 2 medium bananas, thickly sliced on the diagonal 37g (1¼oz) coconut sugar 1-2 tbsp coconut oil, in liquid form OPTIONAL BOOSTERS 4 tbsp bourbon or rum 2 tbsp crushed raw pecans or walnuts 1 tbsp desiccated coconut
24.3g xxg 17.3g Total fat Saturates
1 Set the oven to its lowest temperature or ‘warm’ setting. 2 To make the French toast, pour the milk, banana, maple syrup, vanilla, chia seeds, cinnamon and salt into the blender and blast on high for about 30 seconds until well combined. Pour the mixture into a large shallow baking dish and leave to rest for about 5 minutes to thicken slightly. In batches, place slices of bread in the dish and leave to soak on one side for 8-10 seconds. Flip the slices and soak again for 8-10 seconds until evenly moistened. 3 In a medium frying pan (that fits two slices of bread) or on a large griddle (that holds all the slices) over a medium heat, warm 1-2 tbsp coconut oil per two slices of bread. (Don’t use less oil or the bread won’t get crispy.) Add the bread and fry for 4-6 minutes on each side until golden brown and crispy on the edges; you may need to add more coconut oil after you flip the bread. If cooking in batches, transfer the French toast to a lined baking sheet and place in the oven to keep warm. Repeat to fry the remaining bread, adding more coconut oil for each batch. 4 While the last pieces of toast are cooking, make the caramelized bananas. Combine the banana slices and the sugar in a zipper-lock bag, seal and shake to coat evenly. In a frying pan over a medium-high heat, warm the oil, add the coated bananas and the bourbon booster and fry for about 2 minutes on each side until nicely caramelised.
The extract on pages 60-64 is taken from The Perfect Blend by Tess Masters, photography by Anson Smart, published by Jacqui Small. (RRP £16.99.)
5 Serve two slices of French toast on each plate, topped with a quarter of the caramelised bananas, a quarter of the crushed nut boosters and a quarter of the coconut booster. Pass maple syrup around the table. VEGAN FOOD & LIVING FEBRUARY 63
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Feed the soul Miso-glazed aubergine By Tess Masters Serves 8 | Prep 30 mins | Cook 40 mins | Calories 139 (per serving) 2 large aubergines 80ml (2¾ﬂ oz) extra virgin olive oil ¼ tsp natural salt FOR THE GLAZE 2 tbsp ﬁltered water 71g (2½oz) red miso paste 1 ½ tbsp pure maple syrup 1 tbsp tomato purée 2 salad onions, cut into long, thin batons (green parts only) 1 tsp gomasio (ground sesame seeds and sea salt) or sesame seeds OPTIONAL BOOSTERS 44g (1½oz) baby spinach, cut into ribbons 1 tsp toasted sesame oil 2 tbsp peeled and ﬁnely diced cucumber
10.4g Total fat
1 Preheat the oven to 180°C/Gas Mark 4. 2 Cut the ends off each aubergine and cut each into four equally thick rounds. Lay one slice flat and cut off the rounded edges to make a skinless square piece. Use your first square as a guide to cut the remaining squares. In a baking dish, coat the squares with olive oil, sprinkle with salt and set aside to let the oil to seep into the aubergine. 3 For the glaze, add the water, miso, maple syrup and tomato purée to your blender and blast on high for about 30 seconds until well combined. Line a shallow roasting tin with baking paper or a silicone liner. Measure out about 1 tbsp of the glaze and, using an icing knife or butter knife, coat each
aubergine square on all sides. Place the coated squares in the prepared tin and roast, uncovered, for about 40 minutes, until the aubergine is cooked through and tender. Some excess oil may seep out of the aubergine. Transfer the aubergine squares to sheets of kitchen paper for a minute to soak up excess oil. Place the salad onion batons in a bowl of iced water for a minute until they curl up. 4 To serve, place 2 tbsp of the spinach booster on the centre of each plate, then place a warm aubergine square on top to wilt it. Top with salad onion curls, a drizzle of the sesame oil booster, a sprinkle of the diced cucumber booster and a sprinkling of gomasio.
64 VEGAN FOOD & LIVING FEBRUARY
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Yin and yang bowl P70
Vegetable biryani with cauliï¬‚ower rice P67
Midweek M E A L S
End the day on a culinary high...
Soy and balsamic tofu with seedy forbidden rice P68
Baked potatoes and barbecue beans P71
VEGAN FOOD & LIVING FEBRUARY 65
R E C I P E S
Courgetti with herby avocado sauce By Denise Smart Serves 2 | Prep 15 mins | Cook 5 mins | Calories 339 (per serving) 2 courgettes, ends trimmed and halved widthways 1 ripe avocado 1 garlic clove juice of ½ a lemon 4 tbsp ﬂat-leaf parsley, roughly chopped The recipes on pages 66-67 are taken from Spiralize Every Day by Denise Smart, published by Hamlyn. (RRP £9.99.)
25g (1oz) basil leaves 2 tbsp olive or avocado oil cooking spray oil, for frying
1 Using a spiralizer fitted with a 3mm (1/8in) spaghetti blade, spiralize the two courgettes. 2 Halve, stone and peel the avocado, then place in a food processor with the garlic, lemon juice, herbs and olive or avocado oil and blitz until smooth. Season to taste with salt and pepper. 3 Spray the base of a non-stick frying pan or wok with spray oil and heat over a medium heat. Add the spiralized courgettes and stir-fry for 3-4 minutes, until just tender. Remove from the heat and stir in the sauce to coat. 4 Divide the courgetti between two bowls, sprinkle with the pine nuts and extra pepper and serve immediately.
25g (1oz) pine nuts, toasted salt and freshly ground black pepper
29.6g Total fat
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Pickled cucumber and dill spirals By Denise Smart Serves 6-8 | Prep 10 mins plus pickling | Calories 30 (per serving)
1 cucumber, ends trimmed and cut into 4 pieces widthways 150ml (5ﬂ oz) white wine vinegar 300ml (10ﬂ oz) warm water 1 tsp caster sugar 2 tsp sea salt 25g (1oz) dill, roughly chopped 4 garlic cloves, peeled, smashed 1 tsp black peppercorns
1 Using a spiralizer fitted with a ribbon blade, spiralize the cucumber. Dry the spiralized cucumber on kitchen paper. 2 Place the vinegar, warm water, sugar and salt in a non-reactive bowl and whisk together until the sugar and salt have dissolved. Stir in the dill, garlic and peppercorns. 3 Place the spiralized cucumber in a 750ml (27fl oz) pickling jar, with a lid. Pour the vinegar mixture over the cucumber and stir them well. 4 Seal the jar and leave in the refrigerator for at least 1 day before serving. The pickled cucumber will keep for up to a few weeks in the refrigerator.
Vegetable biryani with cauliﬂower rice By Denise Smart Serves 4 | Prep 15 mins | Cook 15 mins | Calories 192 (per serving) 550g (1lb 2oz) cauliﬂower ﬂorets 1 small onion, ends trimmed 1 large carrot, peeled, ends trimmed, halved widthways 1 courgette, ends trimmed, halved widthways 1 tbsp sunﬂower oil 2 tsp black mustard seeds 5 cardamom pods, crushed 2 tbsp medium curry powder 1 cinnamon stick 6 curry leaves 2.5cm (1in) piece of fresh root ginger, peeled, ﬁnely grated 1 green chilli, de-seeded, ﬁnely chopped 1 garlic clove, peeled, crushed 150ml (5ﬂ oz) hot vegetable stock or water 2 tomatoes, chopped salt and freshly ground black pepper 2 tbsp fresh coriander, chopped 25g (1oz) toasted almonds
0.3g Total fat
8.8g Total fat
1 Place the cauliflower in a food processor and pulse until it resembles rice. Set aside. 2 Using a spiralizer fitted with a 3mm (1/8in) spaghetti blade, spiralize the onion, keeping it separate. Change to a ribbon blade and spiralize the carrot and courgette. Roughly snip any long ribbons in half with scissors. 3 Heat the oil in a large frying pan or wok over a medium heat. Stir in the spices and curry leaves and cook for 1 minute or until the mustard seeds start to pop. Stir in the onion, ginger, chilli, garlic and 2 tbsp of the stock or water and cook for 3-4 minutes, until the onion has softened. 4 Add the cauliflower rice and stir to coat in the spices, then add the spiralized carrot and courgette and the tomatoes. Stir well, then pour in the remaining stock or water. Cook for 5 minutes or until the liquid has evaporated and the rice and vegetables are tender, stirring occasionally. Season to taste with salt and pepper. 5 Divide the biryani between four bowls and scatter with the coriander and almonds. Serve immediately.
Protein VEGAN FOOD & LIVING FEBRUARY 67
R E C I P E S
The recipes on pages 68 and 70 and the cauliﬂower salad on page 69 are taken from Whole Food, Bowl Food by Anna Lisle, published by New Holland Publishers. (RRP £16.99.) Available from all good bookshops or call 01206 255777. www.newholland publishers.com
Soy and balsamic tofu with seedy forbidden rice By Anna Lisle Serves 4 | Prep 20 mins | Cook 45 mins | Calories 612 (per serving) FOR THE RICE 285g (10oz) uncooked forbidden rice (black rice) 200ml (7ﬂ oz) coconut milk
1 tbsp balsamic vinegar 1 tbsp pure maple syrup 1 tbsp extra virgin olive oil ½ tsp sesame oil
600ml (21ﬂ oz) water
a pinch of chilli ﬂakes (optional)
½ tsp sea salt 3 tbsp chia seeds 3 tbsp sunﬂower seeds, dry roasted
375g (13oz) ﬁrm, fresh tofu (or tempeh), drained, patted dry, cut into thick rectangles
3 tbsp pumpkin seeds, dry roasted
FOR THE BROCCOLINI 2 tsp extra-virgin olive oil
FOR THE TOFU 2 tbsp tamari (or light soy sauce)
1 bunch broccolini, woody ends trimmed
32.2g Total fat
1 To cook the forbidden rice, wash under cold running water and drain. Place the rice in a saucepan with the coconut milk, water and sea salt. Bring to the boil, then reduce the heat to a simmer. Cover and cook for 35 minutes or until the rice is cooked. Remove from the heat and allow to stand, covered, for 5 minutes. The rice should be soft, yet slightly chewy. 2 Prepare the tofu marinade by whisking together the tamari, balsamic vinegar, maple syrup, olive oil, sesame oil and chilli flakes (if using) in a shallow bowl. Add tofu rectangles, toss to coat, cover with clingfilm and set aside until you are ready to cook. 3 For the sautéed broccolini, heat the olive oil in a non-stick frying pan or grill pan to a high temperature. Add the broccolini and cook for 1 minute or until the edges are slightly charred, tossing constantly to coat with oil. Remove from the pan, set aside and keep warm. 4 Using the same frying pan, add the tofu pieces in batches, and cook until caramelized and chargrilled. Reserve any remaining marinade to serve. 5 Toss the chia seeds, sunflower seeds and pumpkin seeds through the rice. Divide between bowls, top with caramelized tofu, sautéed broccolini and drizzle over any leftover marinade.
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Cauliflower salad By Anna Lisle Serves 4 | Prep 25 mins | Cook 40 mins | Calories 430 (per serving)
1 large cauliﬂower head (1kg (2lb) in total), broken into small ﬂorets 3-4 tbsp extra-virgin olive oil 1 tsp sea salt 150g (5¼oz) baby spinach leaves 2 spring onions, ﬁnely sliced 1 ripe avocado, diced ½ a bunch of coriander, roughly chopped ½ a bunch of mint, roughly chopped seeds from ½ a pomegranate (optional) FOR THE DRESSING 2 pickled jalapeños, ﬁnely chopped 1 mango, roughly diced juice of 2 medium limes 3 tbsp extra-virgin olive oil sea salt and freshly ground black pepper
1 For the cauliflower, heat half the oil in a heavy-based frying pan to a medium-high temperature. Cook the florets in batches (don’t overcrowd the pan), adding a little oil with each batch. Cook for 6-10 minutes, turning so they colour evenly. Once golden, transfer to a plate with absorbent paper and sprinkle with a little salt. Repeat with the remaining cauliflower. Alternatively, roast the cauliflower (tossed in oil) in the oven at 180°C/Gas Mark 4 for 40 minutes, tossing occasionally until lightly golden. 2 Place all dressing ingredients in a food processor and blend until the mango has puréed and combined. Season to taste. 3 Place the spinach leaves, spring onions, avocado, coriander, mint and cooled crunchy cauliflower florets in a large bowl. Add the dressing and toss to combine. 4 Divide between bowls and top with pomegranate seeds, if using.
By Natalie Thomas from Feasting on Fruit (feastingonfruit.com) Makes 15 | Prep 40 mins | Cook 5 mins | Calories 62 (per wonton) FOR THE WRAPPERS 140g (5oz) white rice ﬂour 70g (2½oz) tapioca ﬂour 225ml (8ﬂ oz) boiling water ½ tsp salt FOR THE FILLING 75g (2¾oz) mushrooms, chopped 100g (3½oz) carrots, shredded 200g (7oz) cabbage FOR THE SAUCE 2 tbsp coconut aminos (or soy sauce) ¼ tsp ginger, ﬁnely chopped 1 garlic clove, ﬁnely chopped 1 tsp rice vinegar 1 tsp cornﬂour FOR THE WRAPPERS
1 Combine all of the ingredients in a bowl. Mix/knead to form a slightly sticky dough. 2 Divide the dough into 12 and roll out each ball as thin as possible between two sheets of wax paper. Stack the rolled wrappers in a bowl with greaseproof paper between each. Cover the bowl with a wet towel to prevent drying out while preparing the filling. FOR THE SAUCE AND FILLING
1 For the sauce, combine all the ingredients in a jar and shake. 31.9g Total fat
2 For the filling, add all the veggies to a nonstick skillet over medium-high heat. 3 Once they begin to sizzle, add about 75ml (2¾fl oz) water, cover the pan and steam for 4-5 minutes over medium heat until soft. 4 Remove the cover, add the sauce mixture and stir until everything comes together and all additional water has evaporated, about 1-2 minutes. Remove from the heat and allow to cool for 5-10 minutes. 5 To assemble, remove one wrapper from the bowl with the paper that is underneath it. Spoon about a tsp of filling into the centre of the wrapper. 6 Fold in half and press the edges together firmly. Optionally, crimp the edges. Using the paper to do this will prevent the wrapper from sticking to your fingers, as it is prone to do if they are even slightly damp. 7 Repeat with the remaining wrappers. TO STEAM
1 Fill a shallow pan with enough water to completely cover the bottom. Bring to a boil. Add half of your dumplings. Cover and steam for 5-6 minutes. Remove from the pan. Repeat with the second half. 2 Serve the wontons plain or with a dipping sauce of your choice.
0.2g Total fat
VEGAN FOOD & LIVING FEBRUARY 69
Yin and yang bowl By Anna Lisle Serves 4 | Prep 20 mins | Cook 1 hr 10 mins | Calories 614 (per serving) 600g (1lb 5oz) orange sweet potato, peeled
FOR THE DRESSING 3 tbsp extra-virgin olive oil
2 tbsp extra-virgin olive oil
3 tbsp apple cider vinegar
2 tbsp poppy seeds
3 tbsp tahini
140g (5oz) red rice, rinsed and drained
½ tsp chilli ﬂakes
375ml (12ﬂ oz) water
2 tbsp water
1 tsp sea salt
1 x 400g (14oz) tin of brown lentils, rinsed and drained
6 Season to taste and scatter with extra coriander to serve.
¼ of a Spanish onion, peeled, thinly sliced lengthways
3 In a small saucepan, combine the red rice and water. Bring to the boil and then cover, reduce the heat and cook until the rice is tender, about 25-30 minutes. Set aside to cool for about 5 minutes and then fluff with a fork. 5 Place the cooled red rice in a large bowl. Add the roasted sweet potato, drained lentils, rocket, coriander and sliced Spanish onion. Pour over the dressing and toss to combine.
small bunch of coriander (or other herb), roughly chopped
2 Start by roasting the sweet potato. Slice into 2x3cm (¾x1¼in) pieces and place on a large baking tray. Add olive oil and poppy seeds and toss to coat. Bake for 35-40 minutes or until lightly golden.
4 Put the dressing ingredients in a small bowl and stir to combine.
50g (1¾oz) baby rocket
27.7g Total fat
1 Preheat the oven to 200°C/Gas Mark 6.
TIP Don’t throw away the sweet potato peel, place them on a separate tray with a little oil and roast for 5-10 minutes and eat them as a snack.
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Baked potatoes and barbecue beans By Lakeland (www.lakeland.co.uk) Serves 4 | Prep 15 mins | Cook 1 hr 10 mins | Calories 493 (per serving)
4 baking potatoes, about 200g (7oz) each 1 tbsp vegetable oil 1 medium onion, peeled, ﬁnely chopped 2 garlic cloves, peeled, ﬁnely chopped 1 red pepper, de-seeded and diced 1 tbsp smoked paprika 250ml (9ﬂ oz) good-quality barbecue sauce 60ml (2ﬂ oz) The Groovy Food Company Agave Nectar 1 tsp English mustard powder 3 tbsp cider vinegar
Beetroot, mushroom and lentil stew
2 x 400g tins of mixed beans in water, drained salt and freshly ground black pepper
By Emily Wilkinson from Vegan Lass (www.veganlass.com) Serves 6-10 | Prep 20 mins | Cook 1 hr 30 mins | Calories 353 (per serving)
1 Wash the potatoes and pat dry. Place in the base of a Lakeland Unglazed Earthenware Potato Baker, cover with the lid and place on a gas hob on low heat for 40-45 minutes, turning the baker halfway through.
4 tbsp vegan butter 4 garlic cloves, peeled, minced 2 large white or brown onions, peeled, ﬁnely diced
2 Meanwhile, prepare the beans by heating the oil in a Lakeland Unglazed Earthenware Casserole on a gas hob over medium heat. Gently fry the onions for 5 minutes until soft, then add the garlic and red pepper and continue to cook for 3 minutes. 3 Sprinkle over the paprika and cook for 1 minute. Add the remaining ingredients and simmer gently for 10 minutes, or until the beans are heated through. Season well. 4 To serve, cut a cross in each potato and top with barbecue beans.
2 celery ribs, ﬁnely sliced 4 carrots, ﬁnely sliced 250g (9oz) chestnut mushrooms, ﬁnely sliced 4 fresh beetroots, peeled, halved, and ﬁnely sliced 500g (1lb 2oz) tomato passata 400g (14oz) brown or green lentils, cooked (or two regular tins, drained) 250ml (9ﬂ oz) vegan red wine 500ml (18ﬂ oz) vegetable stock 1 tbsp caster or granulated sugar 2 tbsp dried wild garlic greens 1½ tbsp paprika 2 tbsp nutritional yeast 1 tbsp ground dried kelp (or similar seaweed)
1 Heat up the vegan butter in a large pot over a medium-high heat. When it’s nice and hot, drop in the minced garlic and diced onion with a pinch of salt and the sugar. Fry until softened and translucent, about 5 minutes, stirring frequently. 2 In stages, add in the celery, carrot, mushroom and beetroot, giving each about 5 minutes to fry before adding the next. 3 When the vegetables are cooked off a bit, pour in the red wine and cook for a further 2-3 minutes. Add in the tomato passata, the stock and the lentils, and stir well. Add the wild garlic, paprika, nutritional yeast, kelp and dill, and stir again. 4 Let the whole thing boil on a high heat for about 10 minutes, then reduce to a simmer for 50 minutes, stirring occasionally. When there’s about 15-20 minutes left to go, grate in a little of the potato, which will help thicken the stew. 5 Season to taste and serve however you like.
a handful of fresh dill, ﬁnely chopped sea salt and ground black pepper, to taste ½ a small potato, peeled
6.2g Total fat
7.8g Total fat
Protein VEGAN FOOD & LIVING FEBRUARY 71
Midweek M E A L S
The recipes on pages 32-33 are taken from Out of the Pod by Vicky Jones, photography by William Reavell, published by Ryland Peters & Small. Readers can buy the book for the special price of £11.99 including p&p (RRP £16.99) by telephoning Macmillan Direct on 01256 302699 and quoting reference GLR CL7.
By Emily Wilkinson from Vegan Lass (www.veganlass.com) Makes 4 12cm (5in) pies | Prep 45 mins | Cook 1 hr 10 mins | Calories 1,580 (per pie) FOR THE PASTRY 500g (1lb 2oz) plain white ﬂour, plus extra for rolling 250g (9oz) vegan butter, cubed and refrigerated 200ml (7ﬂ oz) ice-cold water a pinch of ground sea salt FOR THE FILLING 2kg (4lb 6oz) potatoes, peeled, very ﬁnely sliced 150g (5¼oz) vegan butter 400g (14oz) brown onions, peeled, sliced into thin rings a handful of fresh thyme leaves (optional) ground sea salt, to taste white pepper, to taste FOR THE ‘EGG’ WASH 1 tsp golden syrup 2 tbsp cold water
81g Total fat
1 For the pastry, add the flour and salt to a large mixing bowl and mix with a whisk or fork. Add the butter to the flour and combine by rubbing gently through your fingers (or briefly pulse the flour and butter in a food processor). This should result in a sandy, breadcrumb-type mixture. You want this to be as even as possible (no big lumps), but don’t overwork it. Add the water while bringing the pastry together with one hand. You may need more or less water; the pastry needs enough to keep from crumbling, but not so much that it is sticky. Handle the pastry gently, it should come together with gentle kneading. Once you have a smooth, coherent dough, wrap it in clingfilm and refrigerate. 2 Preheat the oven to 200°C/Gas Mark 6. 3 Boil the peeled, sliced potatoes in a large pan of salted water for 15-20 minutes or until softened but not mushy. Drain, rinse with ice-cold water, drain again and set aside. 4 Take the dough out of the fridge. Cut off roughly two-thirds of the volume for pastry cases. Roll this out to a thickness of 2-3mm, then cut rounds large enough to line the base and sides of your pie dishes/tins. Trim and blind bake these bases in the dishes for 5-10 minutes, weighing them down with pastry weights or pulses, separated from the pastry with greaseproof paper.
5 While the cases are baking, fry the onions for the filling. Add half the remaining butter (about 75g (2¾oz)) to a frying pan over medium-high heat. When the butter has melted, add the onion rings, a pinch of salt and the thyme leaves (if using). Fry until the onions are soft and golden-brown. Remove from the heat, then stir in the potatoes – if you like a more mash-like filling, give them a bash about as you do, and season to taste with plenty of salt and white pepper. Once the onion and the potato is mixed, set aside ready to fill the pies. 6 Roll out the remaining pastry, again to about 3mm thick, and cut circles for lids. Remove the pastry cases from the oven and take out the pastry weights. Fill each pie to the top with the onion-potato mixture, adding in a few dots of vegan butter in the middle of and on top of the filling. Cover each pie with a lid, trim if necessary, and poke a couple of holes in the top. 7 Bake the pies in the oven for 30 minutes, or until golden-brown. About halfway through this cooking time, carefully add a little ‘egg’ wash to the lid (to make, whisk together the water and syrup). Keep an eye on the pies throughout, and take them out when they look good. Eat the pies immediately or cold. They’re great with red cabbage, pickled onions, and a good beer.
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Persia Immerse yourself in the flavours of Persia with Vegan Chef Day...
CHEF DAY Vegan Chef Day went vegan over 21 years ago and now works as a personal chef with a passion for sharing her favourite recipes with the world. Find out more at veganchefday.com
VEGAN FOOD AND LIVING FEBRUARY 73
VFL09.Taste of Persia.indd 73
R E C I P E S
Burnt aubergine with spiced and seeded quinoa and cardamom yoghurt Burnt aubergine is a classic Persian technique that makes this dish wonderfully smokey. The aubergine flesh becomes very soft. Do try to find thin aubergines, either small or long, for this recipe – they make a big difference to the final dish.
Spiced and seeded quinoa
4 tbsp sunflower seeds 4 tbsp pumpkin seeds 185g (6½oz) quinoa 340ml (12fl oz) water 1 tsp vegan stock powder ½ tsp salt 1 tsp chilli flakes
Makes enough for 2 people
½ tsp ground allspice ½ tsp ground cinnamon
8-10 mini aubergines or 3 long thin aubergines, cut in half lengthwise
1 tbsp olive oil ½ tbsp cumin seeds ½ tbsp coriander seeds 1 tbsp olive oil 1 large onion, peeled, finely chopped 2 garlic cloves, peeled, finely chopped 450g (1lb) ripe tomatoes, roughly chopped 115g (4oz) passata
2 spring onions, finely sliced
1 Heat a saucepan on a medium heat, add the seeds, toast until they are starting to brown, pour them into a dish and set aside. 2 Add the quinoa, water and stock powder to the pan, bring to the boil, then reduce to a simmer. 3 Cook until all of the water has disappeared, which takes around 20 minutes. 4 Add the spices and salt, mix well. 5 Add the seeds and spring onion, stir and serve immediately. 16.9g Total fat
¼ tsp salt 12g (½oz) flat-leaf parsley, finely chopped
1 Heat a griddle pan on a high heat. If you do not have a griddle pan, you can put the aubergine under the grill, on a high setting. 2 Brush 1 tbsp oil onto the white part of the aubergine and place them onto the griddle pan white side down. 3 If you are using a grill, put them under the grill white part up. 4 Once they are browned, put oil on the purple side and turn over. 5 Cook until they are browning and soft in the middle, then set aside. 6 In a large frying pan, heat the seeds on a medium heat. 7 Once they are fragrant – around 5 minutes – transfer to a pestle and mortar and grind until fine. 8 Add the remaining 1 tbsp oil to the pan, add the onion and cook for 10 minutes on a medium heat until transparent, then add the garlic.
Cardamom yoghurt 3 cardamom pods finely grated zest of ½ a lemon
a small garlic clove a pinch of salt 225ml (8oz) sugar-free, dairy-free yoghurt ½ tbsp extra-virgin olive oil
1 U se a pestle and mortar to grind the seeds from the cardamom pods. 2 Put the cardamom, zest, garlic, salt and yoghurt into a jug, then blend with a hand blender. 3 Pour into a dish, then top with the oil. 3.6g Total fat
9 Cook for another 5 minutes, then add the tomatoes, passata and salt. 10 Simmer on a medium heat for around 30 minutes until the tomatoes have fallen apart. 11 Return the aubergine to the pan, add the parsley and heat through, then leave on a low heat until you are ready to serve. 15.8g Total fat
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Balance your blood sugar
Dark Side of Dairy
Juliet Gellatley looks at the calamitous impact of the dairy industry on the life of cows
Viva! is a charity working to promote veganism and to end animal suffering. Juliet Gellatley is a zoologist and a founder and director of Viva! www.viva.org.uk
here are a lot of dairy cows in Britain – around 1.8 million to be precise. They couldn’t be more easily identifiable as 90 per cent of them stand out clearly in the countryside with their stark, black and white colouring. These HolsteinFriesian breeds originate from northern Holland and Germany, as their name suggests. There are other breeds as well, such as Jerseys and Guernseys, whose experiences in the dairy industry are identical. Despite their ubiquitous nature, there is extraordinary ignorance about these intelligent, highly-evolved animals as a recent Viva! survey revealed. Some 60 per cent of people are completely unaware that to produce milk a cow has first to be made pregnant and deliver a baby; and she has to do it every year, year after year. Like any other mammal, cows produce milk to feed their babies,
exactly as we do and they undergo a similar nine month pregnancy. They naturally stop producing milk after about a year, so it follows that each cow has to produce a calf every year to keep the milk flowing – and it’s the gateway to the dark side of dairy.
Dairy cows are arguably Britain’s hardest working mothers. We humans have taken the wonder of birth and nurturing, stripped them of their magic and corrupted the process into one of constant suffering, both physical and emotional. Over the years, we
They naturally stop producing milk after about a year, so each cow has to produce a calf every year to keep the milk flowing Desperation A belief that cows exist in a kind of bucolic, fairytale world of rural bliss has infiltrated the public’s consciousness. It’s a myth so gross it rivals the Nazi’s slogan Arbeit Macht Frei (work sets you free) that welcomed prisoners to concentration camps.
have interfered with every aspect of this evolutionary process until there is almost nothing left that could be identified as natural. It begins with pregnancy, which is now almost entirely a product of artificial insemination, administered within days of a cow giving birth, just at
76 VEGAN FOOD & LIVING FEBRUARY
DA R K
the time when her milk is demanded in quantities that are eye watering. On average it is 24.5 litres every day; that’s 42 pints – many times more than she would naturally produce. Instead of being regularly suckled by her calf, she is now milked just twice a day. Simple mathematics show that before each milking she will have over 12 litres of milk in her udders, weighing over 12 kilograms – an enormous burden to bare. Just try to imagine the physical strain on her body that will go on for seven months. For some cows it is even worse, the ‘high-yielding’ varieties, who will struggle to cope with a daily burden of 40 litres, 40 kilograms. These obscene outputs have been obtained through selective breeding, but it never reaches a point where producers are satisfied and say ‘ok, that’s enough’ because it never is enough. In the 1970s, cows produced an average of 12 litres daily and a doubling of that output between then and now has not ended the drive for greater production, greater profitability. It has no end. Approximately half of all dairy cows are impregnated with bull semen from a beef breed – often bigger, bulkier cattle and as a consequence the calves are bigger and bulkier, leading to painful birthing difficulties.Viva! has filmed calves being jacked out to the bellow of their distressed mothers. It can result in permanent nerve damage to the cow and an inability to control her back legs, which do the splits. The producer’s answer is to fit her with metal shackles. Problem solved! Separation Nothing is more heart-warming than witnessing the beautiful interaction between a mother and her new-born, whatever the animal. For a dairy cow the euphoria lasts for a day – two at the most – then the cow-hand removes her calf and she never sees it again. Living near a dairy farm, as I once did, is harrowing as the mother’s bellowing goes on and on and on. Despite the vast quantities of milk she will now produce, her baby can suckle none of it. The process of nurturing, that should last as long as a year, is
S I D E
DA I RY
over for her. Even the brief period she is allowed with her calf is merely to extract her colostrum – to provide immunity for the ones who will live; for those who will die, so it does not taint the milk. Die? Oh yes, little male calves born from a dairy bull’s semen never put on sufficient weight for the meat market, so they are shot – up to 150,000 of them every year. Many others are sent to veal production units. Female calves from dairy bull semen are kept to replenish the herd, but are still taken from their mothers. All calves born to beef bull semen are kept for the meat trade. Disease The crushing double burden of pregnancy and lactation for seven months out of every 12, inevitably takes its toll. Professor John Webster, of Bristol University’s Clinical Veterinary Science Department, compares this cruel burden to ‘a jogger who goes running for six to eight hours every day, which is a fairly lunatic pursuit’. This enforced lunatic pursuit results in a string of diseases, the most common of which is excruciating mastitis, a bacterial udder infection which affects almost one third of British dairy cows at any one time – over a million cases a year. It is a direct result of the punishment their udders receive and filthy living conditions inside the barns where they spend the six winter months. A cow, lying on grass chewing the cud appears to be satisfaction personified, but is anything but. The dairy cow is a distressed animal who simply cannot eat enough pasture to meet the demands on her body – to feed herself, her growing calf and provide vast quantities of milk. In fact, she is in a stressful state of permanent metabolic hunger. The result is that she ‘milks off her back’, drawing on body reserves. Look at any dairy herd and you will see a coat rack appearance with bones, hips and spine protruding. We are encouraged to drink milk for its calcium, which is something of an irony, for it is the lack of calcium in her own VEGAN FOOD & LIVING FEBRUARY 77
Balance your blood sugar
They are now encouraging 'zero grazing', where animals spend their whole life indoors, tethered to their stalls in some cases... body that kills most cows. And it’s similar with magnesium, most of which passes into her milk while the cow frequently suffers and may die from ‘grass staggers’, a magnesium deficiency. Injury during birthing, appalling winter housing conditions and huge, pendulous udders that distort leg conformity, frequently result in lameness. A common cause is laminitis and Professor John Webster describes the pain it causes: “…imagine crushing all your fingernails in a door and then standing on your fingertips!” Watch any herd of dairy cows and you’ll always see some hobbling in agony. As if producers hadn’t demanded enough of dairy cows, they are now encouraging ‘zero grazing’, where animals spend their whole life indoors, tethered to their stalls in some cases. End of the line A cow can live into her twenties and her ‘productive’ life starts between 14 and 28 months old, delivering her first calf nine months later. It usually
ends when she is six or seven, utterly exhausted and often infertile, such have been the demands of her short, painful and emotionally damaging life. She is slaughtered for low-quality beef, used in products such as pies, burgers, soups and baby food. A calf and a half Viva! investigated 15 dairy farms that supply Cadbury and many of the things I have outlined in this piece can be can seen at www.whitelies.org.uk/animalwelfare/cadbury A beautiful little calf, just a few days old, bellows incessantly from a stone shed. He is as perfect as he could be – perfectly formed, perfectly healthy. He is distraught because he has just been separated from his mother. “He won’t be shouting much longer,” says a boiler-suited farmer as a Land Rover and trailer growls up the track. The calf is placed on top of a pile of corpses in the trailer and the only words spoken are: “For God’s sake keep still,” a revolver is placed
to his head and he is shot. A little life is extinguished to become food for hounds at the Beaufort hunt. Throughout history, women have been abused and exploited simply because of their sex. They have often been prevented from choosing their mate, had to endure enforced pregnancy, had their children taken from them and have been condemned to a life of drudgery. It reached a peak during the shameful 200 years of slavery, when the establishment encouraged and excused it. Is a cow such a different creature that she does not react in a similar way to a woman to these barbarities? I cannot understand any woman who continues to inflict this suffering on dairy cows once she knows the true facts. After all, it was outrage that ended slavery, not the establishment. It was outrage that improved women’s lives. So now it is time for everyone to be outraged by what we do to dairy cows – and perhaps it should be women who are leading this.
78 VEGAN FOOD & LIVING FEBRUARY OCTOBER
C O M P E T I T I O N
Win a hamper of baking ingredients
from Indigo Herbs Love baking delicious vegan snacks? Indigo Herbs makes it even tastier with five prize hampers packed with everything from coconut flour to cacao butter...
ere at Vegan Food & Living we love to experiment with new ingredients to use in our bakes, and now you can get creative too with the help of Indigo Herbs. Indigo Herbs has been empowering people into optimum health since 2005 and now sells over 500 ownbrand natural health ingredients including The Indigo Nutrition range of superfoods and freefrom baking ingredients, which are all vegan. Sourcing the finest quality ingredients from around the globe, it is Indigo Herbs’ mission to make good quality, 100% pure, natural health ingredients available and affordable to all. Find out more at www.indigo-herbs.co.uk
This issue we’ve joined with Indigo Herbs to offer five lucky readers the chance to each win a hamper worth £85, packed with ingredients ranging from coconut flour and oil to cacao butter, beetroot powder and maple syrup. To enter, visit www.veganfood andliving.com and answer the following question... How many own-brand products does Indigo Herbs sell? A 400 B 500 C 600
Enter now* at www.veganfoodandliving.com * Competition closes 25th February 2017. For full terms and conditions see page 6.
EACH HAMPER WILL INCLUDE…
Organic Coconut Flour 500g Organic Coconut Sugar 500g Organic Virgin Coconut Oil 500ml Organic Cacao Powder 500g Organic Cacao Butter 500g Beetroot Powder 250g Organic Banana Powder 100g Maple Syrup 250ml Organic Raw Agave Syrup 250ml Yacon Syrup 250ml Stevia Powder 25g
VEGAN FOOD & LIVING FEBRUARY 79
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N I C K
In conversation with
A retreat in Thailand changed Nick’s life and health and he’s keen to encourage others to do the same... When did you become a vegan and what prompted you to do so? It was when I went to a retreat in Thailand, where I fasted for a week, then went vegan for three weeks after. It changed my shape, my health and my outlook. I needed to do something, as I was stressed, regularly unwell and felt bloated and uncomfortable. I met a friend who had been there and he looked great, so I gave it a go. But I think I should be very clear, as many quite angry people have accused me of not being a proper vegan – they’re right, I’m not, I’m mostly vegan and it’s key I explain that. People have stated “you are or you aren’t” ie you can’t be mostly pregnant, but I don’t see it that way. It’s too judgemental and not encouraging, and the result is that many people shy away from a plant-based diet because they don’t want to be judged or be part of that totalitarian view. Good health should be for everyone and people should be encouraged. Once a week, meat-free Mondays would be great. Maybe 2-3 days a week or eventually extend to only eating meat or ﬁsh on weekends – a 70% reduction in their meat intake, great! But get there gently by encouragement. So having been a person who ate meat three times a day, since last January I’ve eaten meat ﬁve or six times. So I say I’m mostly vegan, about 15% veggie and I allow myself to fail or indulge 5% of the time – it means there’s no wagon for me to fall off, so I’m less likely to give up.
Tell us about the programme The Retreat. How did this affect your desire to become vegan? I was sceptical, but took a group of people to a resort in Thailand to fast and eat vegan for two weeks after. We also tried alternative therapies like theta healing and reiki – and practiced yoga each day. The physical and medical effects (measured in a western hospital before and after) were profound, and so I changed my diet considerably.
Has going vegan affected your health? I’m ﬁtter, lighter, stronger, sleep better and have more energy – it’s great. I’m medically better too – lower cholesterol, better blood pressure.
What was your health like before you became vegan? Over the years I’d been naturally healthy and active until about 48 or 49 years of age. As I
explained, I was stressed, overweight and my cholesterol was up. I was worn out really and needed a mind change too, which came with the change in food. Food and nutrition is so connected to mental wellbeing.
How is being vegan when you go out to eat or to friend’s for dinner? It’s a bugbear of mine that options are so limited – 70,000 edible plants on the planet and top class restaurants with Michelin Star chefs offering another bloody risotto – it’s part of the reason I wrote my book Proper Healthy Food.
You’re co-owner of a vegetarian and vegan bistro in Shrewsbury called O’Joy. How did this come about? When I returned from Thailand I was looking for a vegan meal and found O’Joy nearby, but when I arrived it was being refurbished. I got chatting to the owner Becky, who had done so well to get the restaurant up and running on a very tight budget to spread the word about vegan food and alternative therapies. She talked about how that change in diet had helped her mentally and was so evangelical about encouraging others that I offered to buy in to help spread the word. She had not had the support of some of the vegan community and, at the risk of setting off the argument again, I’ll explain why, because I think it’s key to getting people to engage in the process. When Becky started, money was tight, so she bought second hand chairs and tables. It was what she could afford and actually gave the restaurant a lovely, homely, higgledy-piggledy feel. Proudly opening the only vegan place for miles she was visited by members of the vegan community, one of whom noticed that a seat insert was in fact leather! As a result it was suggested online that the restaurant should be boycotted. When Becky realised she changed it, but it’s that kind of response that worries people about getting involved. I honestly have friends who are committed vegans who won’t say so – not because of the conversations with meat eaters, but because of the protracted lecturing from members of the vegan community. Let’s encourage when people are one day a week plant-based, rather than berate them for the other six. And bit by bit, as people see the health beneﬁts, meat intake will reduce, people will be healthier and fewer animals will be intensively farmed.
K N OW L E S
What kind of food does it serve? Yummy food. Light bites. Raw chocolate brownies. Lovely meals. Dinners Friday and Saturday nights. The menu is changed all the time.
How do the therapies work with the restaurant and vegan lifestyle? I think the two go together and luckily we have upstairs rooms where many therapies ply their trade. People can pop in for a coffee and guilt-free brownie, look at the options and try some of the things on offer.
You’ve a book coming out – Proper Healthy Food – how did it come about and how did you choose the recipes? When I returned from Thailand I found it hard to ﬁnd good, solid, wholesome vegan and veggie food, so I started cooking more myself. I’d always enjoyed cooking as an escape from work and so I knew my way around kitchens and sharp knives. As my list grew, I cooked more and more for friends and was chatting about it to my agent, who spoke to a publisher, who said “I’ve been looking for a ﬂexitarian and you’re it”, hence the book. The idea is to get people who would like to shift away from their predominantly meat-based diet, but don’t think they’ll get proper wholesome dishes to give it a try. But I think there’s just good recipes in there for everyone.
How easy are the recipes to use? Super easy – we’ve kept ingredients simple and easy to get from supermarkets and, when we were shooting the pictures for the book, the home economist helping me cook the vast number of meals in such a short time said, “I love this book – the recipes all work.” Apparently that’s not always the case. Funny old world isn’t it?
Why do you think it will appeal particularly to ‘meat lovers’? I don’t think it’s just them, but it has to appeal to that group especially. Many people want to change, but most books in this area tend to feature very slim young women, eating small, very pretty light dishes. I’m not the shape that instantly springs to mind for vegans – 6’2”, 16 stone, 44in chest, former rugby player and builder who works outside in all weathers. I need a proper feed, fuel to keep going, and if the food is weedy people won’t keep it up. It’s about encouraging change.
What are your go-to ingredients? It’s herbs and miso and Thai spices and chestnuts and pears and wild mushrooms... And it’s making me hungry just talking about it.
What’s next for you? I’m off to upset people in the ﬁlm industry next probably, ha! I’m writing a second movie and will continue hopefully to do more wellness based programming – I have a travel show idea that includes veggie/vegan food and wellbeing. Just a last thought – let’s be nice to people and encourage them to enter the world of vegan, slowly if necessary, not demand they cross a line completely and try to be less judgemental if they can’t instantly go the whole way.
VEGAN FOOD & LIVING FEBRUARY 81
Man-up Caribbean veg curry and fresh roti By Nick Knowles Serves 4-6 | Prep 30 mins plus resting | Cook 1hr 10 mins | Calories 721 (per serving) FOR THE ROTI 200g (7oz) self-raising ﬂour, plus extra for dusting ½ tsp ﬁne salt 2 tsp black or brown sesame seeds 1 tbsp vegetable oil, plus extra for frying FOR THE CURRY 3 white potatoes, peeled, cubed 200g (7oz) baby aubergines or 1 large, sliced 3 tbsp olive oil 3 shallots, peeled, sliced 1 red pepper, de-seeded, sliced 1 yellow pepper, de-seeded, sliced 3 garlic cloves, peeled, sliced 1 Scotch bonnet chilli, halved 1 tsp all spice 1 tsp cayenne pepper 1 tsp ground coriander 2 x 400g tins of full-fat coconut milk ½ a small pineapple, peeled, cored, cut into cubes 3 tbsp crunchy peanut butter juice of 1 lime, plus extra wedges to serve
1 For the roti, sift the flour and salt into a large mixing bowl and add the sesame seeds. Make a well in the centre and pour in the vegetable oil with 130ml (4½fl oz) warm water. Stir together, tip onto a clean work surface and knead for a few minutes or until smooth. Place in a lightly oiled bowl, covered with a clean tea towel and leave to rest for 25-30 minutes. 2 Meanwhile, start on the curry. Preheat the oven to 180°C/ Gas Mark 4. Bring a large pan of lightly salted water to the boil, add the potatoes and cook for 15 minutes. Drain and set aside. 3 Place the aubergines on a roasting tray, drizzle with 2 tbsp of the olive oil and toss together. Cook in the oven for 15-20 minutes or until soft. 4 In a casserole pot, heat the remaining oil over a medium heat. Add the shallots to the pan and cook gently for 5 minutes. Add the peppers, garlic and chilli to the pan and cook for a further 5 minutes. Stir through the spices and cook for a final minute. Add the potatoes and aubergines to the pan and pour over the coconut milk. Slowly, bring to the boil, reduce to a simmer and cook, uncovered, for 20 minutes. Remove the chilli halves, then stir through the pineapple, peanut butter, lime juice and coriander. Taste and adjust the seasoning to your liking. Top with toasted coconut. 5 Divide the roti dough into eight pieces and roll out into rounds on a lightly floured surface. Heat a non-stick griddle pan over a medium heat until almost smoking. Add the floured roti to the pan, one at a time. Cook for 2 minutes on each side or until they are puffed up and slightly charred. Serve with the curry.
a small bunch of coriander, roughly chopped 50g (1¾oz) coconut ﬂakes, toasted salt and freshly ground black pepper
49.2g Total fat
The extract on pages 82-84 is taken from Proper Healthy Food: Hearty vegan and vegetarian recipes for meat lovers by Nick Knowles, published by BBC Books. (RRP £14.99.)
82 VEGAN FOOD & LIVING FEBRUARY
I N T E RV I E W
VEGAN FOOD & LIVING DECEMBER 83
Rich lentil bolognese By Nick Knowles Serves 4 | Prep 25 mins | Cook 1hr | Calories 834 (per serving)
1 large onion, ﬁnely diced
400g (14oz) tin of green lentils, rinsed, drained
2 carrots, peeled, diced into 5mm (¼in) pieces
2 x 400g (14oz) tins of chopped tomatoes
2 celery sticks, diced into 5mm (¼in) pieces
1 tbsp tomato purée
½ tbsp fresh or dried oregano, ﬁnely chopped
1 bay leaf
2 tbsp olive oil
Marmite roast potatoes By Nick Knowles Serves 4-6 | Prep 15 mins | Cook 1hr 10 mins | Calories 268 (per serving)
3-4 rosemary sprigs 3-4 thyme sprigs
4 tbsp olive oil
1 garlic clove, crushed
1.5kg (3lb 5oz) Maris Piper potatoes, peeled and quartered 3 tbsp Marmite
1 Preheat the oven to 180°C/Gas Mark 4. Pour 3 tbsp of the oil into a large roasting tray and put it in the oven to heat up while you cook the potatoes. 2 Bring a large pan of salted water to the boil and cook the potatoes for 7-8 minutes. Drain them through a colander and toss roughly to fluff up the outsides of the potatoes, then allow them to steam dry for a few minutes. Tip the potatoes into the tray with the hot oil, toss gently in the oil and roast in the oven for 40 minutes. 3 Turn up the oven temperature to 200°C/Gas Mark 6. In a bowl, combine the remaining 1 tbsp oil with the Marmite and gently whisk together with a fork. Pull the cooked potatoes out of the oven and toss with the Marmite mixture, then return to the oven for a final 15-20 minutes until they are crispy.
9.6g Total fat
200ml (7ﬂ oz) full-bodied vegan red wine
2 tsp sugar 360g dried spaghetti (or pasta of your choice) salt and freshly ground black pepper basil leaves, to serve
1 Heat the olive oil in a large saucepan over a low heat and add in the onion along with a pinch of salt and splash of water, then sweat for 10 minutes until really soft. Stir through the carrots, celery and oregano. Tie the rosemary and thyme stems together with kitchen string and add to the pot. Continue to cook over a low heat for a further 15 minutes. Stir through the garlic and soften for a further minute before pouring in the red wine. Simmer until the liquid has reduced by half, 1-2 minutes. Next, tip in the lentils, chopped tomatoes, tomato purée and sugar. Season well and bring the pot to a boil. Nestle in the bay leaf and reduce to a simmer. Cook, uncovered, for 20 minutes, stirring occasionally, until the sauce has thickened slightly. 2 Meanwhile, bring a large pan of salted water to the boil. Cook the pasta for 6-8 minutes until ‘al dente’, then drain. 3 Remove the herb bundle from the sauce, then pour the bolognese over the drained pasta and toss to coat it well. Serve with the basil leaves scattered over.
12.2g Total fat
84 VEGAN FOOD & LIVING FEBRUARY
Enjoy with friends
Something for the weekend
Family time and plenty of good food â€“ the two ingredients you need for the perfect lazy weekend...
VEGAN FOOD & LIVING FEBRUARY 85
R E C I P E S
Cauliflower, apple and rosemary soup By Cassandra Bodzak Serves 4 | Prep 30 mins | Cook 40 mins | Calories 215 (per serving) olive oil cooking spray, for greasing 1 head of cauliﬂower, chopped 2 tsp garlic powder 2 tsp onion powder salt and freshly ground black pepper, to taste 2 apples, thinly sliced – I prefer Pink Lady apples 30ml (2ﬂ oz) extra-virgin olive oil 1 white onion, peeled, diced 1 garlic clove, peeled, chopped 720ml (26ﬂ oz) unsweetened almond milk, divided 3 tbsp Dijon mustard 4 rosemary sprigs, divided
1 Preheat the oven to 220°C/Gas Mark 7. Grease a baking sheet with cooking spray. Add the cauliflower, sprinkle over the garlic and onion powders, and generously season with salt and pepper. Roast in the oven for 10-15 minutes, or until the cauliflower starts to brown. 2 Meanwhile, grease another baking sheet with cooking spray and scatter across the apples. Bake for 5 minutes, or until the apples begin to brown. 3 Heat the olive oil in a frying pan over medium heat. Add the onion and sauté for 5 minutes until softened, then add the garlic and sauté for another minute. 4 Transfer the roasted cauliflower and apples (setting aside a few apple slices to garnish) to a food processor or highspeed blender, and then add the onions and garlic, 240ml (8½fl oz) almond milk, and Dijon mustard. Pulse until puréed, gradually adding more almond milk to achieve your desired consistency. 5 Transfer the mixture into a large saucepan over medium heat, add two rosemary sprigs and simmer for 10 minutes until warm and infused with rosemary. Remove the sprigs. 6 To serve, finely chop the remaining rosemary leaves. Ladle the soup into individual bowls and then garnish with sliced apples and chopped rosemary.
11.5g Total fat
86 VEGAN FOOD & LIVING FEBRUARY
Lavender tea cookies By Cassandra Bodzak Makes 12 | Prep 15 mins plus chilling | Cook 12 mins | Calories 276 (per cookie) 224g (8oz) soy-free vegan butter, softened
261g (9¼oz) quinoa ﬂour
193g (7oz) date sugar
1 tsp cream of tartar
2 tbsp non-dairy milk (e.g. soy or almond milk)
½ tsp bicarbonate of soda
2 tbsp fresh lavender, chopped (or 8-10 drops of lavender essential oil)
¼ tsp salt
1½ tsp vanilla extract
32g (1¼oz) cornﬂour
lavender-coloured sugar (optional)
1 In a large bowl, cream the vegan butter and sugar together for 2-3 minutes, until light and fluffy. Add the non-dairy milk, lavender and vanilla extract and mix well. Sift in the flour, cornflour, cream of tartar, bicarbonate of soda and salt and mix until a soft dough forms. Cover the bowl and put it in the fridge to chill for at least 30 minutes. 2 Preheat the oven to 180°C/Gas Mark 4 and line a baking sheet with parchment paper. 3 Place the balls on the prepared baking sheet. Bake for 10-12 minutes, or until the cookies turn golden brown around the edges. 4 Roll in lavender-coloured sugar, if desired.
16g Total fat
Sweet potato pasta with Alfredo sauce By Cassandra Bodzak Serves 2 | Prep 15 mins | Cook 10 mins | Calories 1,093 (per serving) FOR THE SAUCE
2 tbsp Dijon mustard
425g (15oz) tin of cannellini beans, drained, rinsed
1 tbsp vegan butter
425g (15oz) tin of chickpeas, drained, rinsed
salt, to taste
120ml (4oz) unsweetened almond milk 105g (3¾oz) nutritional yeast 3 tbsp extra-virgin olive oil
1 tbsp garlic powder ½ tsp ground turmeric FOR THE PASTA 2 tbsp extra-virgin olive oil 2 sweet potatoes, skinned and spiralised chopped walnuts and parsley, to garnish
1 To make the sauce, combine all the sauce ingredients in a food processor and pulse until thick and creamy. Season with salt to taste. 2 Heat the olive oil in a medium saucepan and sauté the sweet potato 'noodles' for 5 minutes, until softened. Add the sauce to the saucepan and cook for 2-3 minutes, until heated through. Garnish with the walnuts and parsley, and serve. (Alternatively, heat the sauce in a separate saucepan and ladle it over a plate of noodles.)
52.6g Total fat
VEGAN FOOD & LIVING FEBRUARY 87
R E C I P E S
Pumpkin quinoa pancakes
By Cassandra Bodzak Serves 2 | Prep 20 mins | Cook 6 mins per pancake | Calories 818 (per serving) 120ml (4ﬂ oz) unsweetened almond milk 1 tsp cream of tartar 2 tsp ﬂaxseed 2 tbsp water 112g (4oz) quinoa ﬂour 123g (4¼oz) pumpkin purée 2 tbsp pumpkin pie spice (for homemade pumpkin pie spice mix ½ tsp ground cinnamon, 1⁄8 tsp ground cloves, ¼ tsp ground ginger, and 1⁄8 tsp ground nutmeg) 2 tbsp coconut oil 1 tbsp vanilla extract coconut oil cooking spray, for greasing FOR THE FILLING (OPTIONAL) 237g (8oz) vegan cream cheese
1 In a small cup, combine the almond milk and cream of tartar and set aside. 2 To make a flax 'egg', mix together the flaxseed and water in a small bowl and set aside for 5 minutes, until thickened. 3 In a medium mixing bowl, mix together the quinoa flour, pumpkin purée, pumpkin pie spice, coconut oil, vanilla extract and the flax egg. 4 Spray a medium frying pan or griddle pan with the cooking spray and heat over medium heat. Add the almond milk mixture to the mixing bowl and thoroughly mix. Pour 2 tbsp of the mixture into the pan and cook for 3-5 minutes, or until bubbles start to form and the edges begin to crisp. Flip and cook for another 30 seconds, and then transfer to a serving plate. Repeat with the remaining mixture.
The recipes on pages 86-88 are taken from Eat With Intention by Cassandra Bodzak, photography by Evi Abeler, published by Race Point Publishing. (RRP £16.99)
5 To make the filling, if using, combine all the filling ingredients in a stand mixer and beat until smooth and creamy. To serve, I love making silver dollar pancakes and stacking them with layers of the filling in between.
2 tbsp date syrup a sprinkle of ground nutmeg and cinnamon a dash of vanilla extract
54.1g Total fat
88 VEGAN FOOD & LIVING FEBRUARY
Cajun split pea and sweet potato stew By Michael Kitson from Discover Delicious (www.discoverdelicious.org) Serves 4 | Prep 20 mins | Cook 1 hr 15 mins | Calories 420 (per serving) 3 tbsp coconut or olive oil
1 tbsp smoked paprika
3 red onions, peeled, ﬁnely chopped
215g (8oz) dried yellow split peas, rinsed in water
4 garlic cloves, crushed or ﬁnely chopped
1 sweet potato, washed, cut into bite-size cubes
1 tsp dried thyme
400g (14oz) tin of chopped tomatoes 200g (7oz) coconut milk
2 tsp dried oregano 2 tsp cajun spice mix 2 green peppers, sliced into strips
1 small bunch of ﬂat-leaf parsley
1 In a casserole dish or large pan, heat the oil over medium heat. Add the onions and garlic and cook for 5 minutes. 2 Add all the spices to the onions and cook for 5 minutes. If you like spicy food, add an extra tsp of cayenne pepper. 3 Add the peppers to the pot and cook until they've softened, about 10 minutes. 4 Add the sweet potato and yellow split peas to the pot. Stir well so they become coated by the spiced onions. 5 Pour in the tin of tomatoes and the coconut milk. Stir well and then reduce the heat to medium-low. Cook for 35-45 minutes, or until the sweet potato and split peas are cooked through and soft. 6 Season with salt and pepper to taste (it may not need any pepper at all). Add a few drops of Tabasco and a squeeze of lemon. Serve hot, in wide bowls, sprinkled with flat-leaf parsley. TIP For the cajun spice, mix well together: 2 tsp fine salt, 2 tsp garlic powder, 2½ tsp smoked paprika, 1 tsp ground black pepper, 1 tsp onion powder, 1 tsp cayenne pepper, 1¼ tsp dried thyme, 1¼ tsp dried oregano. 14.7g Total fat
Salmorejo By Michael Kitson from Discover Delicious (www.discoverdelicious.org) Serves 4 | Prep 20 mins | Cook 20 mins | Calories 337 (per serving) FOR THE SOUP 7 large ripe tomatoes – about 1kg (2.3lb)
2½ tsp sherry vinegar – red wine vinegar will work as well
1 green pepper, roughly chopped
115ml (4ﬂ oz) extra-virgin olive oil
3 garlic cloves, ﬁnely chopped
115ml (4ﬂ oz) water
2 slices of white bread – about 55g (2oz)
FOR THE GARNISH 1 tbsp capers 1 shallot, sliced into strips 4 large button mushrooms
1 To peel the tomatoes, slice a cross on the bottom of each tomato, then submerge them in boiling water for a few minutes. Drain and rinse with cold water. 2 Now peel the skins off – it's not essential that you get every last bit of skin. 3 In a large blender (or a small one – I did mine in two batches), add all the ingredients for the soup apart from the olive oil. Blitz until smooth. 4 With the blender running, slowly pour in the olive oil so it emulsifies into the soup. If your blender doesn't have a hole in the top, use a stick blender, or add small amounts of olive oil while pulsing in between. 5 Season with salt and pepper to taste and add more vinegar if you think it needs it. Transfer to the fridge to chill. 6 For the garnish, 20-30 minutes before you want to eat, heat 2 tbsp olive oil over medium-low heat in a large frying pan. Add the shallot and cook for 5 minutes. Add the mushrooms and cook for 10-15 more minutes. 7 Turn the heat up to high and add the capers for 1 minute just to crisp them slightly. 8 Serve the chilled salmorejo in bowls topped with a couple of heaped tbsp of the garnish and drizzled with extravirgin olive oil.
28.3g Total fat
VEGAN FOOD & LIVING FEBRUARY 89
R E C I P E S
Sticky Asian rice By Michael Kitson from Discover Delicious (www.discoverdelicious.org) Serves 4 | Prep 30 mins | Cook 15 mins | Calories 820 (per serving)
FOR THE DRESSING
FOR THE VEGETABLES
3 tbsp brown miso 3 tbsp rice wine vinegar
¼ of a sweetheart cabbage, shredded
2 tbsp groudnut (peanut) oil (or any other neutral tasting oil)
3 carrots, chopped into matchsticks
1 tbsp toasted sesame oil
1 red/yellow/green pepper, thinly sliced
2 tbsp maple syrup
450g (1lb) cooked edamame beans
2 tbsp soy sauce
6 spring onions, thinly sliced
1 garlic clove, minced/crushed/ grated
FOR THE RICE 400g (14oz) glutinous rice (sticky rice, waxy rice, sweet rice) – if you can't ﬁnd this use short-grain rice
2cm (¾in) ginger, grated
1 For the dressing, put all the ingredients in a jar with a lid. Shake the jar vigorously to mix the dressing. Shake it again just before serving. 2 For the vegetables, put each different ingredient in a separate bowl, so that people can add from each bowl after they've served themselves some rice. 3 For the rice, pour the rice grains into a medium saucepan with a lid. If you have a transparent lid, use that. Go to the sink and pour water over the rice to get rid of the surface starch. Swish the rice around with your hand, then pour away this water. Repeat this four times until the water being poured off is almost clear. 4 Drain the rice once more, then return it to the saucepan. Add 480ml (17fl oz) of water. 5 Cover the pot, then bring it to a boil over a high heat. 6 Listen for the chattering sound of the lid (or if you must, take a quick peek inside) to check if it has come to a boil. This will take different times depending on the strength of your hob. If it takes 3-5 minutes to come to a boil, turn the heat to low and cook for 7 minutes more or until all the water has been absorbed. If it comes to a boil quickly (e.g. if using an induction hob), cook on low for 8-9 minutes more. 7 Remove the pot from the heat. Leave it, still with the lid on, for 10 minutes. Do not skip this step. 8 Now stir up the rice gently and serve in warm bowls. Add some dressing and mix it all up, then pile on some veggies and mix again.
35g Total fat
90 VEGAN FOOD & LIVING FEBRUARY
Black bean and radish salad
By Rena Patten Serves 6 | Prep 15 mins plus cooling | Cook 15 mins | Calories 661 (per serving) 125g (4oz) quinoa, rinsed and drained 330ml (11oz) water 1 bunch of small radishes 800g (28oz) black beans, drained and rinsed 350g (12oz) fresh green beans, cut into pieces and blanched 4 spring onions, ﬁnely sliced ½ a bunch of fresh coriander, chopped
FOR THE DRESSING 1 small garlic clove, very ﬁnely grated 1 long red chilli, deseeded, ﬁnely chopped
2 tbsp coconut oil, melted
60g (2oz) salted macadamias
1 tsp vanilla bean paste
30g (1oz) coconut ﬂakes
125g (4oz) vegan white chocolate
juice of 1 lime
1 Grease a 28x20cm (11x8in) square deep dish and line the bottom and sides with non-stick baking paper.
1 tbsp white wine vinegar 1 tbsp maple syrup salt and freshly cracked black pepper
3 Whisk all the dressing ingredients together, taste and adjust the seasoning. Pour over the salad, making sure that all ingredients are coated with the dressing. 4 If possible, leave to stand for at least an hour before serving. Garnish with extra coriander leaves.
150g (5oz) vegan marshmallows
500g (1lb 1oz) vegan dark chocolate
4 tbsp extra-virgin olive oil
2 Slice the radishes into thin rounds – if the radishes are big, cut them in half, then slice. Place in a bowl and add the cooled quinoa, black and green beans, spring onions and coriander. Mix well.
45g (1½oz) puffed quinoa
100g (3½oz) red glacé cherries
1 Place the quinoa into a small saucepan with the water. Bring to the boil, reduce the heat, cover and simmer for 10 minutes until all the water is absorbed. Remove from the heat and leave to stand covered for 15 minutes. Cool completely and fluff up with a fork.
12.8g Total fat
By Rena Patten Makes 16-20 pieces | Prep 25 mins plus chilling | Cook none | Calories 254 (per piece)
2 Mix together the quinoa, marshmallows, macadamias, coconut and cherries. Set aside. Reserve some of the cherries and marshmallows for garnish. 3 Place the chocolate in a bowl over a saucepan of simmering hot water and melt. When melted, stir in the coconut oil and vanilla, then stir into the quinoa mix. 4 Pour into the prepared dish and set aside. 5 Melt the white chocolate over a saucepan of simmering water and then randomly place spoonfuls of the melted chocolate over the top of the dark chocolate mix. 6 Using a knife or wooden skewer, spread the white chocolate in a marbled effect through the mixture. 7 Garnish the top with the extra marshmallows and cherries and sprinkle some extra puffed quinoa over the top. 8 Refrigerate overnight until set, then cut into desired sized pieces and enjoy.
13.6g Total fat
VEGAN FOOD & LIVING FEBRUARY 91
Weekend R E C I P E S
Quinoa falafel with tahini sauce By Rena Patten Makes 24 | Prep 30 mins plus soaking | Cook 20 mins | Calories 104 (per serving) 150g (5oz) dried broad beans 150g (5oz) dried chickpeas
FOR THE SAUCE 180g (6oz) tahini paste 150ml (5ﬂ oz) warm water 1 tsp brown vinegar
2 tsp bicarbonate of soda
2-3 garlic cloves, ﬁnely grated
100g (3½oz) quinoa, rinsed and drained
1½ tsp ground cumin
250ml (8ﬂ oz) water 6 spring onions, ﬁnely chopped 4 garlic cloves, grated 2 tsp ground cumin
juice of 1-1½ lemons salt and pepper 3 tbsp ﬂat-leaf parsley, ﬁnely chopped
2 tsp ground coriander a handful of ﬂat-leaf parsley, roughly chopped small bunch of fresh coriander, rough chopped
1 Soak the broad beans, chickpeas and 1 tsp bicarbonate of soda in plenty of cold water for 24 hours. 2 Add the quinoa to a medium saucepan with the water. Bring to the boil, reduce the heat and cover. Simmer for 10-15 minutes until all the water is absorbed. Remove from the heat. Allow to stand for 10-15 minutes, then cool completely. Before using, wrap the quinoa in a clean tea towel and squeeze out any excess moisture – it needs to be as dry as possible for this recipe. 3 Drain the chickpeas and broad beans and remove the skins from the broad beans – they will peel off very easily. 4 Place the broad beans, chickpeas, the remaining bicarbonate of soda, spring onions, garlic, cumin, ground coriander, parsley, fresh coriander, salt, pepper and chilli into a food processor and process until you have a fine textured paste that holds its shape when you press it together. Place into a bowl and mix in the quinoa. 5 Shape the mixture into round patties. Lightly press some sesame seeds into both sides and fry the falafel in hot oil until golden brown. Drain on paper towels.
salt and black pepper ½ -1 tsp chilli powder
The recipes on pages 91-92 are taken from Quinoa Flakes, Flour & Seeds by Rena Patten, published by New Holland Publishers. (RRP £16.99). Available from all good bookshops, online at Amazon or call 01206 255777. www.newholland publishers.com
6 To make the tahini sauce, place all the ingredients into a blender or food processor and process until you have a fluffy smooth paste consistency. Season with salt and pepper to taste.
sesame seeds oil, for deep frying
7 Serve the falafel with the tahini sauce. 4.9g Total fat
92 VEGAN FOOD & LIVING FEBRUARY
s r e w o p t e r c se The
anilla there v to a lf a lf a From eeds for us s r e p u s f o t s are a ho packed with ll a , h it w k o to co goodness d n a ts n ie tr u n
VEGAN FOOD & LIVING OCTOBER 93
VFL09.Focus on Seeds.indd 93
Secret powers of seeds
Seeds of an idea
even some ingredients you may not have known came from seeds at all. First we look at some seed types and their uses, then we have four great recipes making the most of seeds.
We’re all familiar with a selection of seeds that have become great additions to our diet – sunflower, sesame, quinoa – but there are dozens of other different sources of seeds,
Dark-brown seeds found in umbels (umbrella-like fruits emanating from a central stem) in the creamy white flowers of the biennial plant.
Roasted or toasted lightly to release their aroma, they are most frequently used in flatbreads, cakes and some vegan cheeses for their spicy aromas.
Antioxidant vitamins A, C, E, zinc and manganese, and nutrients lutein, carotene and zeoxanthin; as well as calcium, magnesium, potassium and the B vitamins, plus various essential oils.
Anti-spasmodic, used to help relieve flatulence and indigestion, infantile colic and can help protect the colon from potential cancers.
The mature plant bears small lightpink flowers that turn into oval fruits. When dried in the sun for a few days, these become the seeds.
Crushed and lightly roasted or toasted, they are used in curries and other Asian-style dishes. Frequently used to flavour salads, dressings, sauces and marinades. Also used in grain-based dishes (barley, wild and black rices).
Iron, copper, calcium, magnesium, manganese, zinc, oleic and palmitic essential fats, as well as omega-6. High in vitamin C and vitamin K.
Bone and ligament health, powerful antioxidants helping to lower LDL cholesterol (lowdensity lipoprotein). Fibre helps to keep colon clean. Zinc for sperm health. Essential fats for skin.
The small, greenish-white seed is the fruit of the male plant, found in spiky clusters at the centre of small green flowers.
Used for its oil in dressings and marinades, also as sprouted seeds for salads and sprinkles for soups. Now also used in grain-based dishes such as barley, wild and black rices.
All 20 known amino acids, which help break down elements of protein. Seeds contain cannabinoids (or CBD), the nutrient that’s also contained in cannabis; B vitamins, niacin, thiamine and riboflavin. Essential fatty acids, omega-3 and -6.
Can help blood sugar control, reducing inflammation, lowering blood pressure, hormoneregulating, high protein assimilation for growth, healing and repair. Potent anti-inflammatory, anticonvulsive and pain relieving effects; can help with the production of cell energy.
Found in the fruit pods that develop on the flowers of the mustard greens as they ripen. They may be ‘white’ (pale yellow), brown or black, and have differing levels of spice according to colour.
Roasted, or dry-toasted and ground finely to a powder, added to other spices to create sprinkles and flavourings for some grain dishes and vegetables. Powder may also be added to dressings and marinades.
Especially rich in selenium, a mineral known for its immune supporting properties; magnesium, manganese, phosphorus, copper, vitamin B1 thiamine and fibre.
Boosts immunity, helps balance hormones, relieves symptoms of menopause, improves sleep, anti-asthmatic and helps relieve inflammation relating to rheumatoid arthritis.
The smallest of all the seeds in this group, they are found in the perennial crop of a purpleflowering plant that comes from the pea family.
Mainly sprouted for use in salads, and to adorn soups.
All the antioxidants that other larger seeds contain, and in particular the full range of B vitamins that are essential for energy production, as well as abundant minerals, calcium, magnesium, manganese, zinc and copper. These are found most abundantly when the seeds are sprouted.
Energy, healing and repair; regeneration of all vital organs.
94 VEGAN FOOD & LIVING OCTOBER
VFL09.Focus on Seeds.indd 94
The tiny seeds are arranged in vertical rows (sometimes known as arils) found in the cardamom fruit.
The fruit and its seeds are often eaten whole in India, but in Western cooking added to dishes for their pungent flavour, and then removed once cooked. Used in warm plant-based milk and milk puddings, rice dishes both sweet and savoury.
Calcium, magnesium, potassium, antioxidants, vitamins B and C.
Immune-supportive, they reduce phlegm in the bronchial tract (nose, throat, chest), helping to clear chest infections, and calm digestion. Anti-inflammatory.
Grey-yellow oblong shaped seeds, they come from the dried fruit pod of the cumin plant, which is part of the parsley family. Often confused with fennel seeds, cumin seeds are far more spicy.
As seeds or ground into fine powder, cumin is used in many Indian and Persian dishes, as well as rice, beverages and sweet condiments.
Packed with antioxidants, vitamins A, C and E, all of which work together; zinc and selenium, as well as potassium, calcium, magnesium and manganese.
Bone health, eye health, cardiovascular supporting, lowering blood pressure, aiding digestion, reducing flatulence, antimicrobial, anti-fungal.
Ochre-coloured, tiny dicotyledons (two-sided, as in a broad bean), the seeds are found in the dried fruit of the fenugreek herb.
Used as a spice in vegetables, salads, grain dishes, marinades.
Fibre, copper, iron, selenium and zinc, vitamins A and C, B-complex, and folate.
Helps balance blood-sugar level by supporting the production of insulin; supports digestion and heart/cardiovascular health.
Small angular black seeds found in the annual pale blue or white flower of the plant as the dried fruit capsule releases the seeds.
Used with fruits, vegetables, salads and curries.
The seed oils contain a type of essential fat known as conjugated linoleic acid (CLA), which can be helpful for weight loss and helps neutralize potentially damaging saturated fats.
Weight management/loss, heart and brain health, cellular energy production, hormone balance.
Pink, juicy seeds found within the fruits of the same name, protected by pithy white flesh.
Adds sweet, juicy flavour and crunchy texture to breakfast bowls and pancakes, juices, smoothies and salads, and decoration for many main dishes.
Protein, fibre, essential fats, beta-carotene, flavanols and polyphenols, vitamin C and punicalagins (all of which are potent antioxidants, essential for mopping up debris in the body caused by natural metabolic functions), vitamin K for blood clotting.
Weight loss, anti-inflammatory, potent antioxidant for the immune system, can help provide protection against Alzheimerâ€™s and other brain-related diseases, as well as prostate and breast cancers. Can help lower blood pressure, balance good:bad HDL:LDL cholesterol ratios. Antibacterial and anti-fungal.
Black seeds found in a pod (bean); the fruit of the only known fruit bearing orchid.
Can be infused in plant-based milks, creams, yoghurts and ice creams, as well as oils and baked dishes.
Calcium, magnesium, potassium and manganese.
Bone and ligament health, hair and nails.
VEGAN FOOD & LIVING OCTOBER 95
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Secret powers of seeds
Seedy rye crispbreads
Serve these homemade crisp crackers with a dip or just some tangy vegan cheese and chutney. Who needs commercially produced crispbreads when these far more delicious alternatives add the nutritional benefits of several different seeds to a snack food and are so easy to make? By Vicki Edgson and Heather Thomas Makes 10-12 | Prep 15 mins | Cook 10-12 mins | Calories 150 (per crispbread) 150g (5oz) rye ﬂour The extract on page 94-99 is taken from Amazing Edible Seeds by Vicki Edgson and Heather Thomas, photography by Yuki Sugiura, published by Jacqui Small. (RRP £20.)
100g (3½oz) wholemeal ﬂour, plus extra for dusting ½ tsp baking powder 1 tsp ﬁne sea salt 5 tbsp olive oil 150ml (5ﬂ oz) water 80g (3oz) caraway, fennel, nigella or poppy seeds (or a mixture)
1 Preheat the oven to 200°C/Gas Mark 6. 2 Put the flours, baking powder and salt in a large mixing bowl. Make a well in the middle and pour in 4 tbsp olive oil and the water, then mix to a soft dough with a palette knife, drawing the flour in from the sides. If it’s too sticky, add a little more flour; too dry, add a little more water. 3 Heat some non-stick baking trays in the oven. 4 Knead the dough with your hands on a lightly floured board. When it’s smooth, roll it out with a rolling pin, brush with the remaining olive oil and sprinkle with the seeds. Fold over and roll the seeds into the dough. Knead lightly. Divide into 10-12 pieces and roll each one to about 5mm (¼in) thick. 5 Take the hot trays out of the oven and slide the seeded dough discs onto them. Bake in batches for 10-12 minutes until crisp. 6 Cool thoroughly on a wire rack. Store in a tin or other airtight container for up to 5 days.
9.1g Total fat
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Fattoush with seedy flatbreads
Turn a traditional Lebanese salad into something special by making the flatbreads yourself – it’s easier than you think. Warm flatbreads make a great snack spread with hummus or a seed butter. Both cumin and coriander seeds provide the essential fats, palmitic and oleic essential fatty acids that are so important for hormone balance and brain function, as well as curcuminoids, antioxidants that have antiinflammatory properties. By Vicki Edgson and Heather Thomas Serves 4 | Prep 30 mins plus proving | Cook 12-16 mins | Calories 417 (per serving)
1 For the flatbreads, mix together the flour, salt and seeds in a large bowl and make a well in the centre. In another smaller bowl, whisk the water, sugar and yeast. Set aside for 10-15 minutes until it starts to froth. 2 Add the yeast mixture and olive oil to the flour and mix with your hands until you have a soft sticky mixture. Turn out the dough onto a lightly floured clean surface and knead until it’s elastic, smooth and firm. Place in a clean oiled bowl and cover with a cloth. Set aside in a warm place for about 90 minutes until the dough doubles in size.
FOR THE SEEDY FLATBREADS 200g (7oz) strong bread ﬂour, plus extra for dusting
FOR THE VEGETABLES
½ tsp coarse sea salt crystals
6 spring onions, ﬁnely sliced
1 tbsp cumin seeds, crushed
½ a cucumber, diced
1 tbsp coriander seeds, crushed 125ml (4ﬂ oz) lukewarm water
a bunch of radishes, trimmed and thinly sliced
1 tsp caster sugar
2 baby gem lettuces, shredded
5g sachet of fast-action dried yeast
1 bunch of mint, chopped
1 tbsp olive oil, plus extra for brushing
1 bunch of ﬂat-leaf parsley, chopped
FOR THE SUMAC DRESSING
seeds of ½ a pomegranate (optional)
300g (11oz) baby plum tomatoes, chopped
grated zest and juice of 1 lemon
3 Knock the dough back and then knead briefly on a lightly floured surface before dividing it into eight equal-sized pieces. Roll each one out into an oval about 3mm thick. Brush them lightly with olive oil. 4 Place a large griddle pan over a medium heat and cook the flatbreads, in batches, for 3-4 minutes until golden brown underneath, then flip them over and cook the other side. Remove from the pan and cool on a wire rack. 5 For the dressing, whisk all the ingredients together in a small bowl or shake well in a screw-top jar until they are well amalgamated. 6 Place all the salad vegetables and herbs in a large serving bowl and mix together. 7 Toast four flatbreads until crisp, then break them into small bite-sized pieces. Add them to the salad and toss everything lightly in the dressing. Check the seasoning, sprinkle with pomegranate seeds (if using) and serve with the remaining flatbreads.
5 tbsp fruity olive oil 1 garlic clove, peeled, crushed 1 tbsp sumac salt and freshly ground black pepper
23.3g Total fat
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Secret Balance powers yourofblood seeds sugar
Dhal with seedy coconut chutney
Dhal is so simple to make – comfort food at its best. The cumin and coriander seeds provide abundant antiinflammatory antioxidants, while the mustard seeds in the chutney are rich in magnesium, which may help to reduce menopausal symptoms. By Vicki Edgson and Heather Thomas Serves 4 | Prep 10 mins plus soaking | Cook 30 mins | Calories 558 (per serving)
1 Heat the coconut oil in a heavy pan and set over a low heat. Add the onion and garlic and cook gently, stirring occasionally, for 6-8 minutes until tender. 2 Add the cumin and coriander seeds, ground spices, chilli and ginger. Stir well and cook gently for 2-3 minutes. 3 Add the lentils and stir well. Pour in the coconut milk and stock and bring to the boil. Reduce the heat, cover the pan and simmer gently for about 20-25 minutes, until the lentils are cooked and tender. Check the pan occasionally and add more stock if the lentils are starting to stick to the bottom of the pan. 4 Remove from the heat and stir in the chopped coriander and lime juice. Season to taste with salt and pepper.
2 tbsp coconut oil
a handful of coriander, chopped
1 red onion, peeled, ﬁnely chopped
juice of 1 lime
4 garlic cloves, peeled, crushed 1 tsp cumin seeds
salt and freshly ground black pepper
1 tsp crushed coriander seeds
boiled rice or chapatis, to serve
1 tsp ground turmeric
FOR THE CHUTNEY
1 tsp ground cinnamon
50g (2oz) freshly grated coconut or desiccated coconut
1 green chilli, ﬁnely chopped
5 While the dhal is cooking, make the seedy coconut chutney. Put the coconut in a bowl and pour over the boiling water. Set aside to soak for at least 15 minutes, then drain well. Heat the coconut oil in a pan and add the mustard and cumin seeds, curry leaves and chilli. As soon as they splutter and crackle, after about 1 minute, tip them over the coconut and mix well. 6 Serve the dhal topped with the coconut chutney with some boiled rice, naan or chapatis.
100ml (3½ﬂ oz) boiling water
1 tsp ﬁnely grated fresh root ginger
1 tsp coconut oil
200g (7oz) red split lentils (dry weight), washed and drained
1 tsp black mustard seeds
1 x 400ml (14ﬂ oz) can of reducedfat coconut milk
4 curry leaves
1 tsp cumin seeds 1 red chilli, diced
300ml (10ﬂ oz) vegetable stock
38.2g Total fat
98 VEGAN FOOD & LIVING OCTOBER
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Seedy root vegetable burgers
Seared on the outside to give a crunchy crust, succulent but firm-textured on the inside, this recipe has everything you could wish for in a burger – plus colour and seedy goodness in abundance. The combination of seeds listed below provides the veggie burgers with additional fibre and protein as well as preventing rapid blood sugar level dips throughout the night and contributing to restorative sleep. By Vicki Edgson and Heather Thomas Serves 4 | Prep 20 mins plus chilling | Cook 30 mins | Calories 469 (per serving, excludes roll)
1 Cook the sweet potatoes and swede in a large pan of boiling salted water for about 15 minutes until tender. Drain well. 2 Meanwhile, cook the kale in a pan of boiling water for 4-5 minutes and drain well. 3 Coarsely chop the kale. Using a potato masher, roughly crush the sweet potatoes and swede – the mash shouldn’t be too smooth. 4 Heat 1 tbsp olive oil in a small frying pan (skillet) over a medium heat and cook the spring onions and garlic until softened but not coloured. Stir in the chives. 5 Transfer to a bowl and mix in the crushed root vegetables, kale and nuts. Stir in the flour and mustard, and then season to taste. 6 Divide into four portions and shape each one into a burger with your hands. Coat them with the mixed seeds, pressing down to cover them evenly all over. Chill in the refrigerator for at least 20 minutes. 2 tbsp plain ﬂour
300g (11oz) sweet potatoes, peeled, diced 1 medium swede, peeled and diced
2 tsp wholegrain mustard
3 tbsp olive oil
75g (3oz) mixed seeds such as pumpkin, sunﬂower, black and white sesame
6 spring onions, ﬁnely chopped
4 multi-seed vegan rolls
2 garlic cloves, peeled, ﬁnely chopped
sliced tomato, rocket and vegan mayonnaise, to serve
1 small bunch of chives, snipped
salt and freshly ground black pepper
175g (6oz) kale, shredded
60g (2oz) roasted nuts such as hazelnuts, macadamias or almonds, chopped
28.2g Total fat
7 When you’re ready to cook the burgers, heat the remaining oil in a frying pan over a low-medium heat and cook them for 3-4 minutes or until the undersides are golden brown. Flip them over and cook the other side. Remove from the pan and drain on paper towels. 8 Split the rolls and lightly toast them. Serve the burgers in the rolls with tomato, rocket and a dollop of vegan mayonnaise, if desired.
Protein VEGAN FOOD & LIVING OCTOBER 99
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Cook with just (or less) ingredients
El Piano takes up the challenge of creating great dishes with just five ingredients
ere we are sharing some of El Piano’s favourite basic budget recipes – all containing less than five ingredients (not counting either water or salt) and often even fewer steps, except for the tortilla, which is a few more. Budget is about time as well as money and we have included recipes where you can make something and then use it up in another meal. Both in El Piano’s restaurant and in all of their basic classes in the cook school, the emphasis is on flavour and simplicity. Once a few basic ingredients and a few basic steps are mastered, they provide a springboard to many variations. With some sound foundations, the cook is free to reach for anything in the food cupboard and make something delicious, saving time on reading, list-making and shopping, and also avoiding the stockpiling of specialist ingredients that, all too often, we only use once. Then, after a few years, stale (and often chewed by household pests) they are thrown in the bin. All the recipes are for 4 people and all, just like El Piano’s food, are vegan and without gluten, nuts or refined sugar. For more about the El Piano eatery in York and the cook school, visit www.el-piano.com
A great breakfast, cheap as chips, and with only three ingredients needed it’s as easy as... pancakes!
1 2 3
250ml (9fl oz) buckwheat flour 1 tsp baking powder s unflower oil, for oiling the pan
Beat the buckwheat flour and the baking powder with 250ml (9fl oz) cold water and salt to taste. Lightly oil a nonstick pan and heat to spitting hot. Drop the mix in tablespoon amounts onto the hot surface. When bubbles appear, pop and retain their holey shape, turn the pancakes, then 30 seconds later remove and serve. Drizzle with fruit syrups or maple for a perfect start to the day. TIP
Buckwheat takes a little longer to cook than conventional wheat. STORAGE
Perfect for freezing. VARIATIONS
Try adding fresh fruit, cinnamon and/or vanilla to the mix.
A perfect starter, this classic Middle Eastern fritter avoids being over-dry by using lots of parsley and little gram flour.
2 3 4 5
00g (14oz) tin of cooked 4 chickpeas or prepare from dried grated fresh garlic, to taste a bunch of flat or curly parsley 1 -2 tbsp chickpea flour (aka besan/gram/garbanzo flour) 2 ltr (72fl oz) sunflower oil for deep frying, less to shallow fry
Squash the chickpeas with a potato masher or simply use your hands. Add grated fresh garlic to taste – four cloves is a good start. Mix in salt to taste and the chopped fresh parsley. Dust the mixture with chickpea flour, barely 2 tbsp, just enough to hold it all together. Form into golf-ball sized balls and fry in sunflower oil. If using a
frying pan, squash them flat and turn until golden brown. If using a deep-fat fryer the balls will bronze evenly before removing to drain and serve. TIPS
• Beware exploding chickpeas when shallow frying. • Keep your hands wet when shaping, as the mix will not stick to wet hands. ��� When deep-fat frying, don’t drop from a height as the hot fat will splash. STORAGE
Easy to par fry, lift from the oil when lightly done, deep freeze and then finish in the oven. VARIATIONS
• Chickpea flour is good ‘glue’ and often enables you to smash together leftovers and use them similarly to falafel mix. •Add cooked rice. With chickpea flour a complete protein is created.
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F I V E
A main meal that can double cold as a salad. The beauty of this is that it is a onepot meal and virtually makes itself.
00g (1lb 2oz) millet grain 5 or quinoa 250g (9oz) chopped mix veg 5 0g (1¾oz) dried dates and/or apricots, chopped 1 tbsp cumin seeds or powder
Mix everything and place in a steamer or in a colander above boiling water. Cover. Check after 20 minutes and stir. Return to steam, wait 10 minutes
– the grain should be soft – the millet grains will open like little flowers and quinoa will appear like tiny rings. Serve. TIPS
• Quinoa is more costly than millet and can be mixed in – cook time is the same. • Hodmedods grow organic quinoa in the UK and deliver by mail-order, avoiding difficulties importing. STORAGE
Five day shelf life if refrigerated. VARIATIONS
Limitless... add whatever spices you like and change veg according to the season.
The perfect main meal, this classic Mediterranean dish is a standard staple, full of flavour and extremely portable.
1 2 3
1kg (2lb 3oz) potatoes 1 onion 2 50ml (9fl oz) extra-virgin olive oil 2 50ml (9fl oz) chickpea flour (aka besan/gram/garbanzo)
Slice the potatoes and onion and season heavily with a good tbsp of salt. Set aside for an hour or more in a bowl while they sweat and become limp, leaving a good tbsp of ‘water’ at the bottom of the bowl. Drain the potatoes and onion and discard the salty water. Put at least 4 tbsp olive oil in a large non-stick frying pan and heat until spitting hot. Add the potatoes and onion and reduce the heat to low. Keep a lid on so the onion and potato steam as well as fry. Turn them from time to time. Remove from the heat once the potatoes are soft, about 20-25 minutes.
Add the chickpea flour to 250ml (9fl oz) water and beat thoroughly. The mix is the colour and consistency of beaten eggs. Combine the ‘egg’ mix with the potato and reserve as much oil as possible for the pan. Pour the mix back into the well-oiled saucepan. Cook slowly and turn once the tortilla is firm/ dry and can hold its shape, by using a wet plate to cover the pan. Keeping the pan and the plate together, turn the tortilla out onto the plate and then slide it back into the pan. When the tortilla is solid to the touch it is ready.
I N G R E D I E N T S
This sauce can be sweet or savoury. The classic combo of fat, flour and fluid.
1 2 3
3 tbsp sunflower oil 4 tbsp buckwheat flour 1 ltr (36fl oz) mylk
Heat the fat in a saucepan. Remove from the heat and stir in the flour until all the flour has absorbed the fat. Return to the heat and slowly add the mylk. Cook slowly all the time until the sauce thickens. TIP
Soya mylk gives the classic creamy white result, coconut mylk is white but less creamy, rice mylk is greyer, more watery and naturally sweet. STORAGE
Five day shelf life if refrigerated. VARIATIONS
• Mustard and white wine render a cheesy flavour. • Cocoa instead of buckwheat flour for chocolate custard – add vanilla and sweetener to taste and remember to add salt! • Vanilla, sugar and a touch of turmeric will mimic English custard.
If it breaks up when being turned, just whack it all back into the pan, squish it together, cook a bit longer and try again. STORAGE
• Five day shelf life if refrigerated. VARIATIONS
• In Andalucia, broad beans are added. • Italian fritata is often full of veg, peppers, mushrooms, peas and then not turned, but finished under the grill. VEGAN FOOD & LIVING FEBRUARY 101
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That Gut Feeling Charlotte Willis shows you the key ingredients and lifestyle to keep your gut happy and healthy
F CHARLOTTE WILLIS Charlotte is a student researcher of nutrition and human disease. She writes for the Vegan Society, as well as online publications.
elt a little out of sorts recently? Is a lack of energy making you feel sluggish or lethargic? Perhaps you’re never hungry, or rather the opposite? Turns out, we all need to follow our gut feeling – quite literally. Your digestive tract, believe it or not, is by far one of the most important systems of the body to keep in check. But yet, 40% of us still report experiencing one or more digestive complaints, with more and more of us turning to all sorts of constipationconcoctions, belly-blasters and detox aids that promise to renew your body and help to kick-start your system.
Well, what if I told you there was a simpler way to keep your gut happy? Get To Know Your Gut The digestive system is a complex network in your body. Designed to maximise the nutrient gain from everything you put into your body, it consists of interconnected specialised organs, each facilitating a different digestive process. One of the most
crucial areas to take care of is the intestine. Often, common symptoms of digestive difficulties ranging from indigestion (heartburn) to constipation are caused by a disrupted or lagging intestinal tract, because the intestine is colonised by billions of bacteria cells contributing to the healthy processing and digestion of all you eat. And what you eat ultimately decides the fate of these helpful ‘friendly’ bacteria.
The intestine is colonised by billions of bacteria contributing to healthy digestion
102 VEGAN FOOD & LIVING FEBRUARY
G U T
What To Look Out For Not looking after your gut can lead to a range of health issues ranging from the annoying or embarrassing symptoms to lesser known manifestations of gut problems. Some common symptoms of poor gut health include frequent indigestion, constipation and/or diarrhoea, stomach cramping, gas, incomplete digestion of food, bad breath, bloating and irregular bowel movements. Believe it or not, the functioning of your gut has widespread implications on many different areas of your body. The health of your gut and the efficiency of your nutrient digestion is clearly going to affect your energy levels. If your bacteria are finding it hard to digest and absorb nutrients into your bloodstream, you may experience symptoms of fatigue and tiredness or sluggishness more often. The health of your gut also impacts upon your skin health. An inflamed gut caused by a lack of dietary fibre or consumption of dietary allergens can result in skin conditions such as eczema, acne and psoriasis.
Feed Your Bacteria Dietary fibre, also known as roughage, is a group of plant-based components of largely indigestible or semi-digestible cellular components. These structures of the plant cell wall, such as lignin and cellulose, are largely indigestible by our own digestive enzymes, and this is where our gut bacteria come in handy. The billions of bacteria in your digestive system work on this indigestible plant
H E A LT H
matter, fermenting it and producing their own self-sufficient energy source to enable them to grow and reproduce – without needing any energy from us (pretty clever!). These bacteria are responsible for aiding efficient breakdown and absorption of nutrients, helping to increase vitamin absorption and aid in our removal and processing of any consumed toxins or pathogens that may harm us.
Re-Think Fibre Fibre is for life, not just for breakfast! Dietary fibre is extremely abundant in a varied and balanced plant-based vegan diet. However, if you feel like your system is in need of a rebalance or a healthy kick to help aid your digestive health, there is no better way to transform your gut health than to re-think your diet. The majority of adults in the UK consume an average of 12g of fibre, quite low considering the recommended daily intake ranges from 28-30g per day. Fibre is one of the most crucial elements of your diet, and is often neglected in a modern day lifestyle. We’ve become accustomed to juices and shakes with a higher proportion of us reaching for largely processed grains and convenience products in the busy day-to-day life. Sadly, most of these foodstuffs have a considerably low amount of fibre and contain higher amounts of readily available sugars, such as glucose and fructose, which can aggravate the bacteria in the intestinal tract.
Disease Prevention By upping the intake of dietary fibre, not only are you making your gut bacteria happy, you’re decreasing the risk of some diseases and health conditions. There is a marked decrease in risk of colorectal cancers, obesity, type 2 diabetes and high cholesterol. Turns out, fibre is an effective way to help slow the absorption of sugars in the diet from reaching the bloodstream, preventing spikes of blood sugar levels and resultant fat storage (a bonus if you’re looking to lose weight.) Fibres found in wholegrains, particularly those in oats and fruit skin, have also been shown to reduce LDL (bad) cholesterol levels, benefiting heart health and circulation. Fibre also helps you feel fuller for longer by slowing food passage through the digestive system, helping to prevent over-eating.
Super-Charge Your Gut Now you know how important it is to maintain a healthy gut, it’s time to tweak your diet and boost up those super-powered bacteria by increasing your fibre intake and feeding your gut with all the nutrients it needs. Dietary fibre is easy to incorporate into your daily routine. In general, fibre naturally occurs in two main functional forms: soluble and insoluble.You need to ensure a balance of them both to maximise your health and get the most out of your food.
VEGAN FOOD & LIVING FEBRUARY 103
Balance your blood sugar Insoluble Fibre Insoluble fibre doesn’t dissolve in water, and is the hardest to digest. Our bacteria use this form of fibre for energy.The fibre slows passage through the digestive system, making you feel fuller for longer, preventing over-production of hormones such as ghrelin, which can induce hunger pangs and cravings.The fibre is found in foods such as wholegrains, cereal products, vegetable skins, nuts and seeds. Incorporating insoluble fibre into every meal is simple. In the morning, ensure breakfast includes at least two wholegrains. Sources include five-grain wholemeal bread and multi-grain mixed fruit cereals (look for no added sugar varieties, sugar can negatively offset fibre benefits and cause toxicity in the gut). Eat wholegrains at lunch and dinner, such as brown rice noodles, quinoa pasta and amaranth stews, alongside a variety of vegetables with their skin on. Snack on edible-skin fruits, such as apples and pears, with raw veggies and nut butters to ensure a delicious variety.
Bacteria Drinks – What Works and What Doesn’t Friendly bacteria drinks and supplements are popular now. However, there is mixed evidence to suggest bacteria-based probiotic drinks have any beneficial activity in the intestine. My best advice would be to incorporate friendly probiotic bacteria into your diet in a variety of ways, rather than just being reliant on branded probiotic drinks or tablet supplements. Fermented foods such as kimchi, kefir (such as coconut or soya-based kefir), sauerkraut, miso, tempeh and other fermented vegetables. These can be combined with sources of fibre, which act as pre-biotics – helping to feed and breed healthy bacteria in the intestine.
Oats – The Ultimate Fibre Food Possibly my favourite and most versatile fibrous food source is the humble oat. It is one of the most complete sources of fibre, and has the added benefit of producing a compound called beta glucan. This gelatinous substance formed from oats in the digestive system is responsible for binding excess dietary fats, sugars and toxins to eject them from the body. Oats also help to actively lower cholesterol levels produced by the body, by blocking its re-absorption. I use oats for a variety of dishes. For breakfast (my favourite meal of the day), I always soak some overnight oats in soy milk and top with nuts, seeds and fresh fruit to tick all the gut-boosting boxes. If breakfast isn’t your thing, incorporate oats into your dinner by making them into a savoury crumble or cobbler, or try snacking on raw crackers made using oats and flaxseed.
Soluble Fibre This type of fibre is semi-soluble in water, and creates a gelatinous substance in the gut, helping to aid digestive transit and reduce inflammation, constipation and discomfort. Soluble fibre is also the compound that is responsible for binding dietary fats, sugars and toxins to be flushed out of the body, so they are a component in aiding health
Slow and Steady My best advice when increasing your amount of fibre is to begin slowly. First of all, ditch the processed and refined foods from your diet, including any refined grains. Increase the amount of fibre in your daily diet a little at a time to give your body time to adjust and help ease your friendly bacteria into their new regime. Make sure you up your water intake too, and decrease the amount of caffeinated drinks you consume to two per day.You’ll soon have a new lease of life and find your gut feeling more regular and efficient.
promotion and disease prevention as well. The best sources of soluble fibre include grains such as oats and rye, fresh fruits, beans and pulses, root vegetables, including sweet potatoes and carrots, and gelatinous seeds such as ground flaxseed and chia seeds.You should aim to incorporate at least one source of soluble fibre in each meal and snack.
Where to get fibre Fabulous fibre sources...
½ cup oats = 4g 1 cup cooked quinoa = 5g ¼ cup rye flour = 7g 1 cup cooked pearl barley = 6g 1 slice wholewheat bread = 2g 3 cups air-popped popcorn = 4g 1 cup black beans = 15g 1 cup cooked lentils = 16g 1 cup cooked chickpeas = 12g 1 cup cooked navy beans = 19g 3 tbsp flaxseed = 10g a handful almonds = 4g 3 tbsp chia seeds = 10g 1 cup raspberries = 8g 1 apple (skin on) = 4.5g 1 pear (skin on) = 5.5g 1 cup green peas = 9g 1 cup boiled broccoli = 5g 1 medium sweet potato (skin on) = 4g
104 VEGAN FOOD & LIVING FEBRUARY OCTOBER
Baking R EC I PE S
Turn your kitchen into a delicious little bakery of your own...
VEGAN FOOD & LIVING FEBRUARY 105
R E C I P E S
Raw chocolate orange cheesecake By Holly Jade from The Little Blog of Vegan (www.thelittleblogofvegan.com) Serves 12 | Prep 15 mins plus freezing | Cook none | Calories 352 (per serving) FOR THE BASE 210g (7½oz) hazelnuts 100g (3½oz) dates, pitted and de-stoned 2 tbsp cocoa powder – you can use cacao 40g (1½oz) vegan dark chocolate – I used 75% Vivani 1 tbsp coconut oil, melted a pinch of salt FOR THE TOP 200g (7oz) cashew nuts, soaked 1 tsp vanilla extract ﬁnely grated zest and juice of 2 large oranges 110ml (4oz) coconut oil, melted 60ml (2fl oz) maple syrup
FOR THE BASE
1 Line a cake tin with greaseproof paper. 2 In a food processor/blender, add in the hazelnuts, dates, cocoa powder, melted chocolate, coconut oil and salt. Whizz on high until it resembles breadcrumbs. 3 Firmly press the mixture into the lined tin and pop into the freezer. FOR THE TOP
1 Drain the cashew nuts and pop them into a food processor/blender along with the vanilla extract, orange juice, orange zest, melted coconut oil and maple syrup. Blend on high speed for around 5-8 minutes, until smooth. 2 Pour the creamy orange layer onto the base and pop the tray back into the freezer to set. 3 Allow the cheesecake to set fully. This will take around 4-6 hours – I left mine overnight. 4 To serve, defrost the cheesecake for around 15-20 minutes until fully defrosted. TIP I decorated my cheesecake with some orange slices, a sprinkle of orange zest, a dusting of Vivani hot chocolate powder and Vivani chocolate orange chocolate.
29.1g Total fat
106 VEGAN FOOD & LIVING FEBRUARY
Raw Oreos By Rens Kroes Makes 12 | Prep 30 mins plus soaking | Cook none | Calories 245 (per cookie) FOR THE CREAM
FOR THE COOKIES
130g (4½oz) raw cashews
100g (3½oz) dates, pitted
2 tsp water
50g (1¾oz) oatmeal
1 tsp pure vanilla extract
180g (6½oz) almonds
1 tbsp coconut oil, melted
120g (4¼oz) raw cacao powder
a pinch of salt
½ tsp ground cinnamon
1 tbsp agave syrup
1 To make the cashew cream, soak the cashews in water to cover for 4 hours. Drain. 2 To make the cookies, soak the dates in water to cover for about 15 minutes. Drain. Add the cookie ingredients in the order they appear, bit by bit, to the blender. Blend well until the mixture is ﬁnely ground and forms a dough. Remove the dough from the blender, place it on a sheet of parchment paper and roll it out using a rolling pin. Using a cookie cutter or the lid of a jar, cut the dough into small circles. Place the cookies on a plate and, when you have cut all the cookies, put the plate in the fridge.
This recipe is taken from Power Food by Rens Kroes, photography by Anne Timmer, published by Fair Winds Press. (RRP £16.99)
3 Wash out the blender, then ﬁll with the ingredients for the cashew cream and mix until creamy. Transfer the cream to a small bowl. Remove the cookies from the fridge, spoon a teaspoon of the cashew cream onto a cookie and top with another cookie so that the 'sandwich' is formed. Repeat until there are no cookies remaining.
14.9g Total fat
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R E C I P E S
Banoffee flapjacks By Holly Jade from The Little Blog of Vegan (www.thelittleblogofvegan.com) Makes 8 | Prep 25 mins | Cook 20-30 mins | Calories 350 (per slice) FOR THE FLAPJACKS 250g (9oz) gluten-free oats 10g (¼oz) desiccated coconut 50g (1¾oz) dairy-free butter or margarine 3 tbsp maple syrup 3 ripe bananas, mashed 1 ripe banana, sliced FOR THE CARAMEL 8 medjool dates, pitted ¼ tsp vanilla extract a pinch of salt 75ml (2¾ﬂ oz) water FOR THE COCONUT CREAM/BUTTER 50g (1¾oz) desiccated coconut 1 tsp soya milk TO DECORATE walnuts desiccated coconut coconut curls cacao nibs
FOR THE CARAMEL SAUCE
1 De-stone the dates and place them into a blender/food processor along with the vanilla extract, salt and water. 2 Blend until paste like. This will take around 5-10 minutes on high speed. FOR THE FLAPJACKS
1 Preheat the oven to 170°C/Gas Mark 3. 2 Place the butter/margarine and maple syrup into a saucepan and allow to melt. 3 Add the oats, desiccated coconut, mashed bananas and melted butter and maple syrup into a mixing bowl and mix until combined. 4 Line a baking tin/cake tin with greaseproof paper. 5 Place half the flapjack mixture into the pan and press down until flat, making sure to get right into the edges. 6 Chop up a banana and place the slices on the flapjack, then cover with the remaining mixture. 7 Pop the flapjack into the middle of the oven. Bake for 20-30 minutes or until golden brown on top. 8 Carefully lift the flapjack out of the pan and place onto a cooling rack. FOR THE COCONUT BUTTER/CREAM
1 Place the desiccated coconut and soya milk into a high speed blender/food processor and whiz up until butterlike. This will take around 5-10 minutes. 12.4g Total fat
2 Serve with a drizzle of caramel date sauce, coconut cream/butter, walnuts for extra crunch, desiccated coconut, coconut curls and cacao nibs.
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Family Kroes’ favourite cupcakes By Rens Kroes Makes 10 | Prep 15 mins plus freezing | Cook none | Calories 375 (per cupcake) FOR THE BOTTOM
50g (1¾oz) oz) coconut oil
50g (1¾oz) almonds
a pinch of salt
60g (2oz) pecans 170g (6oz) dates, pitted
a pinch of unsweetened vanilla powder
a pinch of sea salt
FOR THE TOP
FOR THE MIDDLE
70g (2½oz) oz) coconut oil
120g (4¼oz) mixed nut butter
20g (¾oz) oz) cacao powder 90g (3¼oz) oz) agave syrup
170g (6oz) dates, pitted
1 Place liners in 10 cups of a mufﬁn tin. To make the bottom layer, mix the ingredients in the blender until ﬁnely ground. Press the mixture down evenly into the mufﬁn cups. Be sure to press ﬁrmly. Rinse the blender. 2 To make the middle layer, mix the ingredients in the blender until ﬁnely ground. This time, the texture will be a bit softer. Spoon the paste on top of the bottom layer in the mufﬁn cups. 3 To make the top layer, warm the coconut oil in a small saucepan, add the cacao powder and agave syrup and stir well. This layer is the softest. Pour this mixture on top of the previous two layers, coating them fully. Freeze the cupcakes for about an hour and then dive in!
This recipe is taken from Power Food by Rens Kroes, photography by Anne Timmer, published by Fair Winds Press. (RRP £16.99)
24.8g Total fat
Protein VEGAN FOOD & LIVING FEBRUARY 109
R E C I P E S
Avocado, lime and rose water cheesecakes By Lakeland (www.lakeland.co.uk) Makes 8 | Prep 10 mins plus chilling/freezing | Cook none | Calories 193 (per serving)
50g (1¾oz) pecans
ﬁnely grated zest and juice of 1 lime
100g (3½oz) dates, pitted
2 tbsp agave nectar
½ tsp rose water extract
¼ tsp rose water extract
¼ tsp vanilla bean paste
FOR THE FILLING
ﬁnely grated zest of 1 lime
FOR THE BASE
2 ripe avocados
1 Place all the base ingredients in a food processor and blend for 1 minute or until the dates have turned into a sticky paste that holds all the ingredients together. 2 Divide this mixture into Lakeland's Ball Quilted Crystal Mini Glass Jam Jars and, using the back of a teaspoon, press evenly into the bases and chill in the fridge. 3 Meanwhile, place the ﬁlling ingredients in a food processor and blend for 1 minute or until creamy and smooth. 4 Spoon the ﬁlling into the jars, level off with a teaspoon and garnish with a sprinkling of lime zest. The birthday cake recipe is taken from Power Food by Rens Kroes, photography by Anne Timmer, published by Fair Winds Press. (RRP £16.99)
5 Place the lids on the jars and chill for 2 hours or overnight. Alternatively, freeze the cheesecakes and take out 30 minutes before serving for a delicious semifreddo texture. TIP To make a large cheesecake rather than individual servings, double the quantities and use a Lakeland 20cm (8in) Springform Cake Tin.
14.3g Total fat
Phyllon’s birthday cake By Rens Kroes Serves 20 | Prep 20 mins plus chilling | Cook none | Calories 352 (per serving) FOR THE CRUST
75g (2¾oz) cacao butter
200g (7oz) walnuts
30g (1oz) coconut oil
400g (14oz) dates, pitted
a small handful of cherries, pitted
125g (4½oz) raw cacao powder
200ml (7ﬂ oz) maple syrup
1 tsp pure vanilla extract
1 tsp pure vanilla extract
a pinch of sea salt
1 tsp sea salt
FOR THE FILLING
1 tbsp grated coconut
225g (8oz) coconut butter
a small handful of raw mixed nuts
250g (9oz) raw cacao powder
1 To make the crust, process the walnuts and dates, little by little, in a blender. Add the raw cacao powder, vanilla and sea salt and blend to combine. Remove the mixture from the blender and knead using your hands for 2 minutes. Place the nut dough on the bottom of a 20cm (8in) springform pan and press down ﬁrmly so that the bottom is covered. 2 To make the ﬁlling, combine the coconut butter, cacao powder, cacao butter, coconut oil, cherries, maple syrup, vanilla and sea salt in the blender, and process until thick and creamy. Pour the mixture on top of the crust and use a spatula to spread it evenly. Decorate the ﬁlling with the grated coconut and nuts. Chill the cake in the fridge for an hour and then it’s ready to enjoy. TIP How do you make coconut butter? Process 450g (1lb) grated coconut in a blender until it becomes creamy. That’s it! You can add a bit of vanilla to it for a sweeter ﬂavour.
19.8g Total fat
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Blackberry and strawberry cheesecake By Holly Jade from The Little Blog of Vegan (www.thelittleblogofvegan.com) Serves 12 | Prep 30 mins plus soaking and freezing | Cook 10 mins | Calories 712 (per serving) FOR THE BASE 250g (9oz) dates, pitted – I used medjool dates 150g (5¼oz) gluten-free oats 80g (3oz) unsweetened desiccated coconut ½ tsp vanilla extract a pinch of salt FOR THE BLACKBERRY LAYER 345g (12oz) cashew nuts, soaked, drained 250g (9oz) fresh blackberries 115g (4oz) maple syrup 115g (4oz) coconut oil, melted FOR THE STRAWBERRY LAYER 350g (12oz) fresh strawberries juice of ½ a lemon 280g (10oz) cashew nuts, soaked 150ml (5ﬂ oz) coconut cream 115g (4oz) coconut oil, melted 115g (4oz) maple syrup
FOR THE BASE
1 Line a quiche/cake tin with greaseproof paper. 2 Place the pitted dates, oats, salt, coconut and vanilla into a food processor and blend until fully combined. Press the mixture into the lined cake tin and pop into the freezer. FOR THE BLACKBERRY LAYER
1 Place the soaked cashew nuts, blackberries, melted coconut oil and maple syrup into a food processor and whizz up until smooth. This takes 5-10 minutes on high. 2 Pour the blackberry mixture onto the base mixture. 3 Place the tin back into the freezer while you make the strawberry layer. FOR THE STRAWBERRY LAYER
1 Place the strawberries and lemon juice into a saucepan on the hob and gently heat until the strawberries become soft, then use a potato masher or fork to mash the strawberries to make it softer. Heat gently until it reduces down to about half the amount of the original mixture. 2 Place the cashew nuts, strawberry mixture, coconut cream, melted coconut oil and maple syrup into a food processor and whizz up until smooth, 5-10 minutes on high. 3 Pour the strawberry mixture onto the blackberry layer and tap the tin on the worktop to remove any air bubbles. 4 Place the cheesecake into the freezer and allow to set. This takes 5-6 hours – you can leave it overnight. 5 Once the cheesecake has set, carefully remove it from the tin and peel away the greaseproof paper. 6 I decorated with fresh berries, freeze-dried strawberries, homemade chocolate bark and edible flowers. 7 To serve, defrost for around 10-15 minutes.
51.9g Total fat
Protein VEGAN FOOD & LIVING FEBRUARY 111
Q&A Ask the experts
Do you need help with your vegan cooking, or do you have a nutritional query? Email your question to email@example.com
I have been vegan for 14 months now, after having been a vegetarian for 10 years. I have found a vegan diet has helped my psoriasis, but which foods will help my skin the most? I have found blueberries tend to help me, but they go off quite quickly. Any advice for getting the most from them? Becoming vegan, and especially eliminating dairy from your diet, is one of the best decisions you could have made to help your skin condition. Hormones, growth factors and certain components of commercial cow’s milk and milk products are known allergens to the skin and can cause inﬂammation, which can manifest in and exacerbate existing skin issues including acne, eczema and indeed psoriasis. There are, of course, certain foods that I would recommend you include on a regular basis in order to help calm your skin and aid in your body’s recovery. Psoriasis can sometimes be triggered by allergic reactions or certain accumulations of toxic digestive products in the blood. This build-up can present itself as rashes, itchy skin or dryness. Certain allergens may include wheat and/or gluten – so you could try minimising these. By opting for glutenfree pastas made from rice, beans or corn, and breads made from rye (a lower gluten alternative to wheat ﬂour) or buckwheat, you may ﬁnd your symptoms begin to ease. There are foods with skin-boosting properties, mainly due to antioxidants and pigments. These include brightly-coloured vegetables, particularly the red-orange colour spectrum, which possess lycopene and vitamin A (known for skin-healing properties). Try and eat a rainbow of fruits and vegetables every day, focusing on variety. I’m also not surprised that you ﬁnd blueberries tend to help you! The purple-blue pigments are rich in anthocyanins (potent antioxidants), which all mop up damage caused by the environment and your body’s natural metabolic reactions. If you ﬁnd yourself with decidedly greener berries than blue, try freezing a punnet and using them in smoothies and other recipes. Freezing the berries helps to lock in their nutrients before they begin to degrade over time. You can try incorporating the dried powders too. However, I would attempt to eat more of the wholefood sources wherever possible. Try a variety of different berries – my current favourites are
aronia berries and goji berries, which I have on my overnight oats for breakfast. Natural sources of healthy fats and omega 3 are also crucial to helping support your skin’s healing abilities. Olives, avocados, milled seeds and walnuts are some of the best and most versatile sources of healthy, wholefood oils that will aid your skin’s production of sebum (natural oils) and prevent dryness and scaling. As a rule, you should try to avoid consuming too many sugary and reﬁned foods, and opt for wholefood versions of meals wherever possible. Healthy teas can also help calm your skin, including dandelion and burdock root, nettle and white teas. These all help to remove blood toxins, while cool tea bags can offer relief for sore patches when used directly on the skin. Charlotte Willis
I hear conﬂicting views on whether you can eat honey as a vegan. What’s the answer? Of all the non-vegan foodstuffs, honey is the one that can be the most controversial, and there is a common misconception that eating honey is acceptable and doesn’t cause harm. Unfortunately, I’m
afraid that honey is deﬁnitely not vegan, and its production is certainly not cruelty-free. Honey is not a by-product for bees – it’s their fuel stored away for the winter. Throughout the spring and summer, our little bee friends work very hard indeed to collect nectar, which they then regurgitate back in the hive. The result? Honey. Bees also produce pollen, beeswax and royal jelly, which are often used in cosmetics and various health foods. When these products, along with the honey, are taken from the hive by beekeepers, they are replaced with a sugar substitute that doesn’t have the same nutrients in it as the bees’ own honey and can therefore have a detrimental effect on their health, especially as they will have to work harder to replace the honey that has been taken away from them. Sadly, it is common for hives to be culled once harvest is over, in a bid to reduce cost, and queen bees often have their wings clipped to stop them leaving their hive and starting a new one somewhere else. Diseases can also easily spread through the hive as a result of bees being bred selectively, which not only narrows the gene pool but makes them more likely to catch a disease and die. Such diseases are spread to other
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pollinators, which also has a very negative impact on our environment. Although some beekeepers say they only use leftover honey products that aren’t used by the bees, and might not cull the hive or clip the wings of the queens, this still goes against the idea of veganism and exploitation. The core value of veganism is about not using animals or their products in our lives. Honey is not ours to take, and the bees create it for their own use. There are plenty of honey alternatives that are perfectly vegan-friendly – so think about trying agave nectar, maple syrup and molasses to add sweetness to your recipes, to name but a few! Rachida Brocklehurst
I’m thinking of really cutting down on caffeine, because I’m getting quite a lot of headaches. Is caffeine really that bad for me? Can you suggest what I could swap to instead please? If consumed in excess, coffee could have a negative impact on your body and lead to headaches, elevated heart rate, jittery feelings and sleep disturbances as caffeine is a stimulant and also quite dehydrating. These symptoms may appear or not, depending on how sensitive you are to it and how the caffeine gets metabolised into your system. Coffee does contain some beneﬁcial components as well though, for example powerful antioxidants that can protect against the damage caused by free radicals. It could be useful before a workout to boost energy and performance and also improve brain functions like memory, concentration and
orientation. Even just smelling that delicious scent of brewing coffee can increase the production of two brain chemicals, serotonin and dopamine that are called the “feel good” hormones, as they enhance our mood and wellbeing, so it’s not all bad news about your daily caffeine shot. If you experience headaches, cut down to a cup of coffee a day, preferably before midday and not on an empty stomach to help caffeine get assimilated with fewer side effects. There are quite a few alternatives you could try on their own or paired with creamy almond or coconut milk to still enjoy your favourite latte or cappuccino. Roasted chicory or dandelion coffees have a similar taste and can be brewed like regular coffee. Chicory contains inulin, which acts as a prebiotic feeding the good bacteria in your gut, and dandelion is a great liver tonic. Mixing the two ingredients together gives a well-rounded ﬂavour, as dandelion gives you a more earthy ﬂavour, while the chicory is more bittersweet. Barley coffee is another good substitute and it’s often mixed with chicory, carob and powdered dried fruit like ﬁgs. The ﬂavour is very rich and may be a bit sweeter, so it works perfectly with milks like hazelnut or rice, maybe topped with some cocoa powder. If you’re happy to try something that differs a bit more from coffee, then matcha is all set to be your new best friend. It contains a high amount of antioxidants and boosts energy levels without the side effects of jitters and nervousness of other stimulants thanks to l-theanine, one of its main amino acids. Mix a teaspoon of the matcha powder with hot water and drink it on its own or add some steamy plant-based milk to savour a delicious matcha latte. Alessandra Felice
A DV I C E
OUR EXPERTS CHARLOTTE WILLIS Charlotte is a student researcher of nutrition and human disease. Studying to become a Doctor of Human Nutrition, she is particularly interested in wholefood, plant-based nutrition and healthful lifestyle intervention in the prevention and reversal of chronic human diseases including cancer and cardiac disorders. Charlotte became vegan after discovering its health and ﬁtness beneﬁts and has never looked back. She is a part-time nutritional journalist and writes for The Vegan Society and online publications. ALESSANDRA FELICE Alessandra is a nutritional therapist who graduated from the College of Naturopathic Medicine in London and a medicinal chef, who gained her training from the Natural Gourmet Institute for Health and Culinary Arts in New York. She’s an expert in raw vegan pastry and also works as a private chef and teaches medicinal cooking classes, along with sharing her knowledge of preparing sinful desserts and chocolate. www.yoursweetnutrition.com RACHIDA BROCKLEHURST Rachida Brocklehurst is a journalist and writer at Wordaholics.net and also runs the vegan website TheGreenV. com and vegan clothing range at TheGreenVSwag. com. She currently lives in Belgium. She regularly posts on her vegan, lifestyle and business blog about her life in Brussels: CoffeeAndVeganCroissants.com. Follow her on: Twitter @cocorachida Instagram: @ aveganinbrusselsblogger and Facebook: @ greeninbrussels
VEGAN FOOD & LIVING FEBRUARY 113
Eat your way to the perfect night’s sleep
Do you struggle getting to sleep at night? Your diet may not be doing you any favours. Alessandra Felice shares the best foods to guarantee sweet dreams...
ALESSANDRA FELICE (ND DIP CNM) Alessandra is a nutritional therapist and medicinal chef, who gained her training from the Natural Gourmet Institute for Health and Culinary Arts in New York. She also works as a private chef and teaches medicinal cooking classes along with sharing her knowledge of preparing sinful desserts and chocolate. www.yoursweet nutrition.com
e all know what helps us to relax and wind down after a long day, day or what rituals we have before bed to prepare ourselves for some restful sleep... sleep.. It could be deep breathing, taking a bath, reading a book, dimming dim the lights, turning off our phones and computers, or sipping on a cup of herbal tea. Our lifestyle and daily actions have an effect on how we feel, but what also has a great impact on our wellbeing and relaxation is food because its nutrients can positively affect our mood, stress levels or whether we get a good night’s sleep. There are some main vitamins, minerals and amino acids that can be found in food that aid sleep and relaxation, which are tryptophan, magnesium, calcium, and B6. The body uses tryptophan (an essential amino acid) to produce serotonin, the so called ‘feel good hormone’ that helps relieve feelings of depression and anxiety. This is then used to make melatonin, our ‘sleep hormone’ that is responsible for regulating your circadian rhythm (sleep/ wake patterns). Magnesium is a powerful mineral that is instrumental in sleep and is a natural relaxant that helps deactivate adrenaline. A lack of magnesium can be directly linked to difﬁculty in falling, and staying, asleep. Calcium is another mineral that helps the brain make melatonin. A lack of calcium in your diet can cause you to wake up in the middle of the night and have difﬁculty returning to sleep. Vitamin B6 also helps convert tryptophan into melatonin. A deﬁciency in B6 has been linked with lowered serotonin levels, poor sleep, symptoms of depression and mood disorders, which can lead to insomnia. It’s really important to include a variety of foods that contain all of these essential nutrients in your daily diet to feel at your best during the day and rest properly during the night. Opposite and over the page are some of the best ingredients for you to try out.
Almonds and brazil nuts
Almonds contain magnesium, which promotes both sleep and muscle relaxation and they have the added benefit of supplying proteins that can help maintain stable blood sugar levels while sleeping (which means that you won’t wake up during the night). They also contain tryptophan, which is fundamental in supporting serotonin production. A deficiency in selenium has been linked to increased anxiety, depression and fatigue and brazil nuts are especially high in this mineral. You just need a couple a day to keep the stress away and promote feelings of calmness. Try both as a bedtime snack. Have a tablespoon of almond/brazil nut butter or a few whole nuts to help your body relax and pair them with a banana, which contains complex carbohydrates that help absorb the tryptophan. Or heat up a cup of almond milk and add some soothing and warming spices like cinnamon.
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This plant has been traditionally recommended for anxiety, stress and sleep. Most of us are familiar with chamomile as a soothing tea that promotes relaxation and feelings of light drowsiness at bedtime. Chamomile also has great anti-inflammatory properties and may promote sleep by helping to reduce inflammation associated with seasonal allergies or cold symptoms.You can of course drink it as an infusion, but also place the dried flowers in a small tissue bag mixed with lavender and put it under your pillow to ease yourself to sleep.
WHOLE W HOLE GRAINS
Because B ecause whole grains like brown rice, rye or oats are made of complex carbohydrates, they stimulate the release of insulin. This helps sleep inducing amino acids like tryptophan to enter the brain and produce TART CHERRY JUICE sleep inducing and relaxing hormones like Tart cherries are a natural source of serotonin and melatonin for the winding melatonin, which as we’ve seen helps to down of the brain and the nervous system. regulate the sleep-wake cycle. Drinking The result is a sound sleep, or at least one or two cups of cherry juice during the starting to feel relaxed and calm. You have day can have sleep enhancing properties, probably noticed that after a meal with making it less difﬁcult to fall asleep and a slightly higher whole grains content you prolonging sleep time. start to have a sensation of sleepiness But it’s not just their melatonin content and drowsiness. that makes them special – the components In addition, oats are rich in vitamin of some tart cherries help to increase the B6, which has anti-stress properties, and availability of tryptophan by inhibiting melatonin. Have rice with your dinner or a an enzyme that promotes its slice of rye bread with a warming degradation. soup and if you get the You could use the craving for something Vegetables such as spinach, kale and chard and herbs like parsley, mint and coriander are excellent for improving the body’s response to stress juice as a base for sweet, why not have a and helping internal systems to function optimally. They’re sources of various vitamins smoothies or little bit of porridge (A, C, E and K) and minerals like calcium, potassium, iron and magnesium. Magnesium helps to add some to with cinnamon and keep our nerves and muscles relaxed. We also depend on magnesium to prevent our nerves from your morning a drizzle of maple becoming overexcited and its deficiency can lead to muscle tension, cramps and fatigue. Add these leafy porridge syrup... It tastes to give it a greens to your smoothies, salads, soups, juices. Aim to have a handful each day to get their full benefits. just like pancakes! delicious ﬂavour and great colour. And why not blend some with your plant-based milk of choice and have it warm after dinner or before bed?
Dark leafy greens
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This herb works as a mild sedative that relieves anxiety and enhances the mood. It does so by increasing the amount of a chemical called gamma aminobutyric acid (GABA) in the brain. GABA helps regulate nerve cells and calms anxiety. It’s especially good if you’re having difficulty sleeping and getting overwhelmed. Valerian reduces the time it takes to fall asleep and improves the quality of sleep and unlike many prescription sleeping aids, it has fewer side effects. You’ll often find it combined with other sedating herbs, such as hops and lemon balm, either in a tincture or tea form. It may take a few weeks to exert its full effects as the body is getting used to it, so allow a bit of time to see the results.
Cacao is extremely helpful in reducing Seeds, much like nuts, are rich in stress levels in the brain as it’s very rich magnesium, selenium, zinc, vitamin E and in tryptophan, which helps manufacture B vitamins that help relax the brain and the serotonin, the relaxing and ‘feel good’ body. And certain seeds like sesame, chia hormone. It is also known to boost the and pumpkin are very rich in tryptophan. endorphin and dopamine levels in the Pumpkin seeds also contain zinc, which can brain that result in enhanced mood. Dark assist the brain in converting tryptophan chocolate and cacao also contain good levels into serotonin. Try drinking a glass of of magnesium. pumpkin seed milk before bed, or snack on When buying, choose raw chocolate that a chia pudding topped with some bananas preserves all its nutrients, or one that is high and tahini. in cocoa solid but low in sugar to get the Flax seeds increase levels of sleep maximum beneﬁts without the sugar crash. regulating serotonin due to their high levels Munch on a couple of squares during of both tryptophan and magnesium. The the day and use the powder to make a omega-3 fatty acids they contain have been spiced hot chocolate to keep warm and proven to help reduce anxiety and stress cozy during winter or add a couple too. Hemp seeds are also great, not only of tablespoons to your favourite for their high mineral content breakfast creation to start including magnesium, but These colourful veggies are made of complex carbohydrate and contain high levels of vitamins A, C, and B. Sweet your day with a also for their protein potatoes are another nutritional powerhouse that can help calm your nerves chocolate hit. Be content, which helps and eliminate stress. They are high in potassium, which helps to lower blood pressure and is aware that cacao balance blood known to help relax muscles, calm the nerves and balance cognitive function. They’re also rich in also contains sugar levels. vitamin B6, an essential nutrient, and magnesium, which is necessary for healthy bone, heart, muscle, caffeine, so it may adversely and nerve function. Plus they don’t produce big sugar spikes like regular potatoes, and keeping blood affect you sugar balanced is important for stress. Have them roasted with a drizzle of tahini. before bed or during the evenings, giving you too much energy. Experiment and see if you’re sensitive to it or not.
Bananas are well known as a source of potassium and fibre, but they also contain magnesium, vitamin B6, and other nutrients that promote feelings of happiness and calm. Eating bananas aids the production of serotonin and melatonin and both potassium and magnesium are muscle relaxants – relaxed muscles encourage the entire body
to relax, so this fruit is great in easing physical and psychological stress. Bananas also contain tryptophan, which promotes serotonin release in the brain. Snack on them on their own or pair them with nut butters and tahini. Alternatively, mix them into your smoothies or add them to your morning oats or plant-
based yoghurt. Try blending a banana with a bit of water and gently warming up this ‘banana milk’ with a pinch of cinnamon and vanilla... A combination that is truly delicious and soothing before bed.
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ON SALE N 23 E X TFEB I S S U E
& LI V I N G
Satisfy those cheese cravings by making your own vegan varieties at home â€“ you'll never look back! PERFECT PROTEIN How much protein do you really need and which are the best sources to get it from? We reveal all!
*Contents subject to change
CHILD'S PLAY Discover the best ways to raise your children on a vegan diet with the top milk alternatives
VEGAN FOOD AND LIVING FEBRUARY 117
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A vegan’s guide to…
Nice, situated on the beautiful Cote D’Azur in the south-eastern tip of France, is a top destination for those looking for sun, sea and French-style luxury. You might not expect to ﬁnd much in the way of vegan eats, but over the past year the vegan scene has exploded – and it is très bon indeed! Rachida Brocklehurst is your guide...
Where to eat
As many of you will know, Fren ch cuisine is quite heavy on the meat and cheese, although they do use a great deal of seasona l produce, which is good news for us vegans. Nice is very much a Mediterranean city, so it’s quit e different from Paris – you won’t see as many pastry shops as you would in the capital, but beware of much more seafood in front of rest aurants and along the promenade. Nice has really seen a boom in vega nism over the past 12 months, and there’s a solid unit of French vegans down there dedicated to mak ing the city vegan-friendly, and putting it on the vegan map! In the space of around six months, thre e completely vegan eateries opened up, so if you’ re planning a visit, be prepared for even more vega n-friendly places to eat when you arrive. Vegan Gorilla is super stylish, and super delicious as well. There are lots of raw options, along with a good selection of cooked food. Right in the city centre, it’s advisable to book a table if you plan to eat there at night. The perfect spot for a big group of people due to the communal tables. 7 rue du Lycée Koko Green is completely vegan and totally organic with a menu that changes from week to week. This is the place to grab a raw vegan cake, sit back and relax. It also
offers a range of gluten-free nibb les too. 1 Rue de la Loge (at Rue Centrale) Caju offers juices and smoothies galore, and is an ideal spot for lunch due to their incredible selection of vegan salads and wholefood platters. Offe rs almond and soya milk too. 2 rue Sainte Claire Badaboom is the place to head if you want to try a French vegan cheese platter. Yup, you read this correctly. French. Vegan. Cheese. Go. Now ! 11 rue Francois Guisol
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For a quick bite
If you’re not in the mood for a slap up meal, then there are, of course, plenty of spots where you can either grab something to go and continue your city exploration, or spend half an hour people watching with a tasty light bite. The choice is yours. Mera Viglia is known for its fantastic selection of vegan ice cream; it even has non-vegans drooling over it. I recommend a scoop of the chocolate and a scoop of the peanut butter – together it’s just like a Snickers ice cream – enjoy! 2, 10 Rue Pairolière Chez Pipo for a socca, which is a chickpea crêpe and traditionally accidentally vegan! You have the option to add extra ingredients, so go wild with tomatoes, basil and onion – or enjoy it au naturelle. 13 Rue Bavastro
© Cloud Cakes
La Ronronnerie is a cat café with jazz music and vegan options, which is really the best kind of place there is. Be warned, you may never want to leave. 4 rue Lepante So Green offers vegan options as you can mix and match your salad, giving you complete control over the ingredients, which is pretty ‘nice’ to have. Why not have your salad to go and enjoy dining al fresco in the sunshine? 11 Place Massena
n-vegan places Eating out at no real ch style food, there is also a
Along with the obvious Fren f available, so if you ﬁnd yoursel Italian inﬂuence on the food ere ewh som go to t wan stuck, or out with people who ss veggie pizza, or a pasta dish mainstream, opt for a cheesele nt offers dry pasta ﬁrst). You (just ask whether the restaura a standard eatery, however in on opti n might not ﬁnd a vega ly végétalie(ne) they will hopeful if you tell your waiter you are are easily that ons opti for k Loo n. mea understand what you se, veggie burgers with no veganisable – pizza with no chee can offer a suggestion ﬁrst, you If etc. ds mayo or cheese, sala will be more enjoyable. the chances are the experience tarian, and knows and vege is here Alounak Nice The chef understands veganism. There are vegan options for starter, main and dessert. Oh, and vegan pastries too. 3 rue Alsace Lorraine Le Sully I was pleasantly surprised to ﬁnd this restaurant offered a u standard menu, a vegetarian men one. n vega rate and a sepa 11 Place Garibaldi
It’s always nice and polite to greet, say thank you and say goodbye in the local language, and you’ll find that generally most places will be able to speak fairly good English. However, it’s always wise to know the basics when it comes to making sure you get what you order, so here are my top French vegan phrases: • I am vegan Je suis végétalien/végétalienne • I don’t eat meat, ﬁsh, eggs or dairy Je ne mange pas les viande, les poisson, les oeuf ou les produits laitiers • With soya milk please Avec du lait de soja s’il vous plaît • Please use olive oil and not butter S’il vous plaît utiliser l’huile d’olive et non du beurre • Without milk Sans lait • Without cheese Sans fromage
VEGAN FOOD & LIVING FEBRUARY 119
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N I C E
E sites to visarit and selection of his Top FIV tist’s life, with a gr very is la ng A um’s gardens are e des
e muse ont, work. Th ferent side of h along the seafr que and offer a dif res tu pic The famous stretc o wh sh gli e. e of the En Nice to appreciat named so becaus ilst joy the sea air wh en (Vieille Ville) d n an w it To vis ld uld O wo ere are plenty Th . oll str rful, authentic ily da co taking their Explore the lou e a sun hir n ca u yo ere ce, and see life of beach clubs wh back streets of Ni ese can get th t bu y, da e es. Head to the th ey lounger for through a local’s your e tak to is n tio arket to buy some pricey. Another op daily Farmers’ M wn to the free do el tow or les and herbs. er own loung there fresh fruit, vegetab ach. Be warned – be e th o for of s on cti se sure Monaco Pop to Monac all rocks, so make Italy! en ev or is no sand, just sm . les n.. so oo nt an aftern shoes with dece ce station you take a pair of t the train from Ni Ge you’ll tes with you! nu mi 25 and within as ipality ol inc ich pr e St N ﬁnd yourself in th edral a, the vit Eq to ad Orthodox Cath He of Monaco. , and a little ce Ni famous in a by d ssi ne Ru ow A little bit of It vegan restaurant ic. Just centre of the city. ov e ok th Dj m k fro va ay No r aw walk tennis playe and you can re e will ctu rid ite in ch ar tra te has stunning ivate another 20 minu that includes a pr small, r a ia, tou d igl ide im nt gu a Ve book e ﬁnd you in introduction to th n with lots of chapel visit and an quirky Italian tow y. tor authentic his od l’s go ra ry ed cath cats, and ve all ag Ch c ar M l na Musée Natio Italian food. s se into the famou A fascinating glimp
Getting to Nice
Easy Jet offers ﬂights from all major UK airports. If you book in advance you can get ﬂights for as low as £40 each way – ﬂight time is around 2 hours. On arrival at Nice Airport, follow the signs to the bus station, buy a ticket from the kiosk and ask which bus takes you into Nice Ville. The journey takes 15-20 minutes – a relaxing way to view the surroundings.
© Hotel Eiffel Trocadero
Where to stay
Hotel Le Grimaldi by Happyculture. Currently there is no vegan hotel in Nice, but by the way things are progressing I’m sure it won’t be long until there is. Le Grimaldi is so central, just a gentle 10 minute walk from the beach, and the breakfast is very fruit-based, with breads, juices and cereal options. The hotel is directly opposite an organic supermarket, which is where you can grab nut milk, soya yoghurts, snacks and some Frenchstyle vegan cheese by a company called Sojami. www.en.le-grimaldi.com
Rachida is a journalist and blogger at thegreenv.com and also runs a vegan clothing range at thegreenvswag.com. She currently lives in Brussels, Belg ium, but loves to travel and is passionate about making veganism more accessible and contemporary, working with brands and restaurants to help them “add more vegan to their business”. Follow her on: Twitter: @thegreenvonline Instagram: @thegreenvonline and Facebook: @thegreenv
120 VEGAN FOOD & LIVING FEBRUARY
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I N T E RV I E W
In the gym with
e n r o h t w a Lisa G There’s no better example of what a plant-based diet can help achieve than duathlete Lisa...
When and why did you go vegan? I turned vegan about ten years ago, but I was vegetarian from age six. I am a huge animal lover and I have never been comfortable with the reliance on animals to provide food, clothing or any other materials. I found out what a battery farm was at a very young age and once I made that connection I never touched meat again. It was always my aim to go vegan and as soon as I did the research to make sure all the relevant alternatives could be provided in the shops, I made the change and I’ve never felt better.
How long have you been a professional athlete? I started running for a club (Liverpool Pembroke Sefton) back in 2007 and ﬁrst represented the county in 2014. I have always trained for as far back as I can remember, but joining a club really connects you with like-minded individuals, it helps you set goals and aims and gives you a structure to improve on performance.
You’ve qualiﬁed for Team GB in the European Sprint Duathlon Championships – tell us more... The road to ETU qualiﬁcation has been far from easy. Being a fairly good runner is a good starting point and helps, but you have to put the hours in on the bike to build stamina, power and speed. Like running training, there are speciﬁc training regimes to work on endurance and also speed.
And it doesn’t end there – it’s also very important to work the muscles to reduce the risk of injury and to help make you a stronger duathlete. So it’s also important to work on speciﬁc body group exercises with resistance training, which is why I make time for it on a weekly basis.
What reaction do you get to being a vegan athlete? They normally all ask the same question “Where do you get your protein from?” Nutrition is massively important, not just for vegans, but for anyone in the world of ﬁtness. I monitor everything on myﬁtnesspal.com to make sure my body is getting the right macro nutrients on a daily basis – this is really important, particularly on days where you are training extremely hard. It’s not only imperative to fuel up with the right long-acting carbohydrate sources, such as sweet potato, oats, brown rice etc, but it’s equally important to eat the right protein-rich recovery meals post exercise to heal any muscle damage. I go for things like seitan or tofu mixed with a variety of legumes and pulses. Most people when they meet me are also very shocked to see how energetic I am. I think I have always wanted to challenge those frustrating myths of people believing that vegans are weak in a physical way or they lack nutrients or miss out on something and it’s been a lifelong aim of mine
to educate people by showing them not only what they can achieve, but how well they can achieve it on a plant-based diet.
What was the inspiration behind your book Gone in 60 Minutes? I wanted to encourage people to learn about four key areas, which if given enough focus, can help to deliver that dream body. I also wanted to inspire those who have doubts about their ﬁtness, as I once had SVT – supraventricular tachycardia – and I thought my ﬁtness aspirations were just a dream, but I couldn’t have been any further from the truth, I am now ﬁtter and stronger than ever. I’m hoping readers will come away, after just one hour, empowered to get ﬁt fast – the vegan way!
What are your tips for getting ﬁtter? Don’t waste too long a time working out – shorten the cardio sessions to be sharp, effort driven and interval based – HIIT and Tabata are great examples. Pick up the weights – don’t be scared of them bulking you up, they sculpt you to a better body. Avoid a ﬁtness plateau – change routines every 4-5 weeks. Stress can hold you back, so try to eliminate sources of stress and relax with things like yoga and meditation. Keep carbohydrate intake low after lunch and eat a clean, plant protein-rich diet to feed the muscles. Don’t set unrealistic goals – be sensible on time limits and goals or they demotivate you. Take a daily multi-vitamin to keep the immune system strong. Keep hydrated before, during and after exercise. Surround yourself with people who make you laugh – laughing keeps you young and keeps stress at bay. Follow @gonein60minutes on Twitter for daily health and ﬁtness tips that work.
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