VEGAN FOOD & LIVING OC TO B E R 2 016
The delicious approach to ethical eating
Find out why plants are the best source
Create tasty suppers in just 15 minutes
Check out the UK’s top vegan restaurants
LEARN TO CHOP VEG LIKE A PRO
BLOOD SUGAR Take control of your levels through your diet
Vegan skincare Healthy herbs Perfect pastry
9 772398 256000
LIFE AFTER CHEESE How to beat the addiction, plus vegan cheese on test
9 772398 256000
Whip up tempting treats using the season’s freshest ﬂavours...
n m u s t g u n A puddi
Apple cake, p26
OCT 2016 VEGAN FOOD & LIVING PRICE £4.99
W E LC O M E
VeganFood Welcome & LI V I N G
For a long time, it felt as if the UK was miles behind countries like Germany and the USA in terms of the availability of vegan food products in both supermarkets and restaurants. When it came to eating out, you’d be forgiven for thinking that the only veganfriendly options that ever seemed to be on offer were the usual suspects; salad, chips and falafel. And oh, just how tired we were of having such a limited choice available when we know just how simple, and often cheaper, it is to create tasty vegan dishes. But these days, vegan food is increasingly easy to find in the UK, from major restaurant chains like Zizzi’s offering vegan pizzas, to high street stores like Pret a Manger opening a dedicated veggie store in London. So in celebration, we’ve got a handy article on page 114 on some of the best places to find vegan food around the UK. Road trip anyone?! While we’re delighted to see all these positive changes this month, we’re also sad to say goodbye to summer, and the long days spent outside. But we’re not feeling too down as autumn is here, and that means one thing – it’s autumn pudding season! And we’re celebrating in style this issue with comforting recipes for crumbles, pumpkin pie and sticky sponge puddings. We’ve also got fantastic features on how to adjust to life after cheese, how to balance your blood sugar, why fish definitely isn’t a ‘health’ food, and a guide to the world of vegan cosmetics, and much more besides!
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GROWTH OF VEGANISM It's such wonderful news that veganism is growing popularity, what seems like each and every day. Find out more on page 28.
HEALTH FOOD Hurrah! At last it's ofﬁcial – plants supply the best omega-3 fats – not ﬁsh, as we were always told. We ﬁnd out all about this great reveal on page 32.
Get tooled up!
It's not just the carnivores who need good knife skills or the correct kitchen utensils. Check out how the vegetable butcher does it on page 43.
LIFE AFTER CHEESE ...
Adjusting to life without cheese isn't always easy for new vegans. The good news is that it can be done – turn to page 108 now!
VEGAN FOOD & LIVING OCTOBER 3
T H I S
I S S U E
Contents Discover the secrets of healthy and nutritious vegan living
50 F E AT U R E S Growth of veganism ................................... 28 Omega 3........................................................ 32 The vegetable butcher .............................. 43 Eat smart ....................................................... 50 Herbs for health .......................................... 62 15-minute rice dishes ................................. 74 Vegan goodness ........................................... 78 Life after cheese ....................................... 108 Cheese taste test ..................................... 110 UK restaurants.......................................... 114 Vegan skincare........................................... 118
114 E V E RY
I S S U E
What's cooking ...............................................8 Subscribe to Vegan Food & Living .............. 30 My vegan life with Alise Marie .................. 61 Ask the experts ........................................ 112 Table talk with Juliet Gellatley ............... 122
62 4 VEGAN FOOD & LIVING OCTOBER
On the cover p74 p114 p43
p118 p62 p103
VEGAN FOOD & LIVING OCTOBER 5
I N D E X
Autumn puds Rice 12 Pumpkin pie 14 Apple crumble 14 Cashew orange cranberry brownies 16 Banana crepes with coconut cream 16 Churros 18 Gingerbread pudding 18 Tiramisu 20 Cocoa and vanilla pancakes 20 Apple roses 22 Pomegranate tartlette 22 Sticky date puddings 24 Lemon syrup sponge pudding 24 Vanilla poached pears
36 Cherry chai jam parfait 36 Cinnamon pancakes 37 Blueberry bread pudding 38 Sweet potato pancakes 39 Apricot almond bites 39 Blueberries and cream chia pudding 40 Poached pear & berry bircher 40 Coconut & chocolate chia pudding 41 Chocolate orange pudding 41 Cocoa green smoothie
51 Chocolate cookie dough ice cream 52 Creamy leek and celeriac pie 53 Japanese miso aubergines
56 Crustless quiche 57 Baked kale falafel 57 Tomato salad 58 Herb, spinach & avocado dip 58 Scotch egg vegan style 59 Mock tuna salad with olives 60 Triple-green tartlets
66 Tacos 67 Mini sunshine pizzas 67 Daal ratatouille 68 Baked aubergine with miso satay 69 Velvet white bean risotto 69 One-pot masala dhal 70 Chard dolmeh 70 Butternut squash 71 Sweet potato noodle salad 72 Bulghur pilaf 73 Easy black bean one pot 73 Ginger stir steamed veggies
75 Indian spiced coconut risotto 76 Butterbean rosemary paella 76 Tofu fried rice
Vegan goodness 79 Pea and potato dumplings 80 Matcha cheesecake 81 Kale scones
86 Sweet potato gnocchi 86 Halva & Turkish delight almond milks 87 Gluten-free chickpea calzone 88 Chilli 89 Banoffe jars 90 Fig & cinnamon quinoa porridge 90 Super green avocado pizza 91 Aubergine meatballs 92 Savoury French toast 92 Spicy roasted chickpeas
94 Coffee ice cream 95 Strawberry cookies & cheesecake 96 Pink dragon fruit layer cake 98 Strawberry doughnuts 99 Lemon meringue nests 100 Apple cake 100 Cherry ice cream 101 Strawberry hand pies 102 Raw mix bars
104 Chestnut paté en croute 104 Strawberry tarts 106 Artichoke & ﬁlo pie 107 Middle Eastern spicy ﬁlo rolls
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6 VEGAN FOOD & LIVING OCTOBER
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N E W S
What's October cooking? Keep up to date with all the latest vegan happenings
PARENTS FACE JAIL TERM UNDER ITALIAN LAW
n Italian politician wants to introduce legislation that could see parents behind bars for feeding their children a vegan diet, as well as, other “reckless and dangerous eating behaviour”. Elvira Savino, the deputy of the centre-right Forza Italia party, is calling for a law that would see parents who give their children aged 16 and under an “inadequate” diet sentenced to up to six years in prison. Known as the “Savino law”, it was reported in the Italian newspaper La Repubblica, that the law aims to “stigmatise the reckless and dangerous eating behaviour imposed by parents ... to the detriment of minors”. Savino claims that a vegan diet without meat, eggs, dairy or animal products of any kind, can leave
If you’re a fan of old-school gaming, then check out This Beautiful Creature Must Die, PETA’s new 8-bit, online game featuring an instrumental loop of The Smiths’ 1985 classic song Meat Is Murder. Players must act quickly to save chickens, cows, pigs, and turkeys from being slaughtered by tapping the animals before they fall to the bottom of the screen – all the while avoiding game-ending bombs. In addition to its vintage style, what sets it apart from other online games is the urgent message underlying its quest, as noted by The Smiths’ lead singer and long-time vegan Morrissey: “This game is the biggest social crusade of all as we safeguard the weak and helpless from violent human aggression. You don’t get that from Pokémon Go”. “This Beautiful Creature Must Die has a fun, nostalgic vibe, but also calls out animal agriculture as the biggest threat to human health, animals, and the environment today,” said a PETA spokesman. This Beautiful Creature Must Die is a mobile-friendly game that can also be played on iPhones and Androids. For more information visit PETA.org.uk
© Chris Polk / FilmMagic
GAME ON FOR MORRISSEY
children lacking in the iron, zinc, B12 and other vitamins necessary for their development. Parents could face the suggested penalty of, from two years and six months, to four years if children became sick or injured as a result of malnutrition, and four to six years if death resulted. Jimmy Pierson, spokesman for the Vegan Society said: “This law is based on the misconception that the vegan diet is somehow inadequate. On the contrary, a balanced vegan diet can contain everything we need nutritionally for optimal health at any age and life stage, including childhood and infancy – that’s the position of the British Dietetic Association, the qualified experts.” Find out more at www.guardian. com
8 VEGAN FOOD & LIVING OCTOBER
The Green Rocket North Parade and Pierrepont Street, Bath
THE HOTTEST PLACE IN TOWN
Green Kitchen Smoothies
The beautiful Georgian city of Bath has more eateries than you can shake a stick at. But The Green Rocket is a popular vegan and vegetarian cafe and restaurant. Like a growing number of outlets in the city, The Green Rocket is proudly independent, run by people who have a passion for fresh and vibrant food. The setting is informal and relaxed. The menu is extensive, whether you are after a scrummy vegetarian sausage sandwich with hummus and brown, red or chilli sauce for breakfast or a coconut and cashew curry with baby potatoes. Evening meals are also available on Thursday, Friday and Saturday until 9.30pm, with a different evening menu, along with an organic wine and beer list. Check out the sietan medallions and mushroom ragout – reasonably priced at £10.95. One nice touch is the takeaway service, which is perfect, as the banks of the River Avon are only steps away! For more information visit www. thegreenrocket.co.uk
By David Frenkiel & Luise Vindahl, published by Hardie Grant Books.
Smoothies have become a staple part of many people’s diets, whether it be for a healthy breakfast or a post work-out treat. Green Kitchen Smoothies has more than 50 nutritious recipes. You can try a superberry and fennel recipe or boost your energy levels with a mocha morning buzz. And there are options for the kids, including a banana snickers shake.
Healing the Vegan Way By Mark Reinfeld, published by Da Capo Lifelong Books
All souped up Creating nourishing food with organic ingredients has been the Tideford way since 1996. Now 20 years later, the Devon-based company is producing a new range of vegan soups, sauces and pestos. The range is gluten-free, meat and dairy-free, with no added sugar and is also low in fat and salt. “As a dedicated, ethical and organic producer, the move to vegan was the obvious next step,” said Lynette Sinclair, managing director. “The evidence of the impact we could make by removing meat and dairy from our recipes was too compelling to ignore and we wanted to do our bit to help.” Flavours include sweet potato; ginger and black onion seed; red lentil; beetroot and curly kale; and apricot and chilli. The range will be available at selected Waitrose and Tesco stores, as well as independents nationwide, priced from £2.89. For further brand information please visit www.tidefordorganics.com
ON YOUR MARKS
pending hours scanning labels for non-vegan ingredients could soon be a thing of the past, thanks to Animal Aid UK’s Mark it Vegan campaign. Shopping in supermarkets as a vegan can be time consuming, and Animal Aid UK hope to make the lives of vegans easier with their campaign, which focuses on major supermarkets. And hot on the heels of the news that there has been a 360 per cent rise in Britain’s vegan population since 2006, the animal rights group says now is the time to introduce vegan labelling, to help customers avoid mistakes. Animal Aid Campaign Manager, Ben Martin said: “For many years now, vegetarians have benefitted from having food that is clearly labelled as being suitable for them. We feel that the time has come for vegans to have the same. Vegans should be able to go into a shop, pick up a product and immediately know whether they can buy it or not.”
Chef Mark Reinfeld, who has a master’s degree in holistic nutrition, has a food-as-medicine approach to cooking that can turn our lives around, one bowl at a time. He introduces us to the nutritional powerhouses in the plant kingdom, including the iron and potassium in tomatoes that help regulate blood health. Recipes include black bean and corn salad; curried crispy chickpeas, and chocochia pudding.Visit Mark’s website at www.veganfusion.com
Raw Vegan Meals By Scott Mathias, published by New Holland Publishers
After a lifetime of digestive ailments, Scott Mathias embarked on a way of eating that included food that was entirely plant-based and uncooked, ensuring the all-important nutrients weren’t destroyed. Scott shows you how to create super meals full of taste that are all raw and vegan-friendly, including cauliﬂower couscous and spicy corn salsa. There are guilt-free dessert recipes, including pumpkin custard with strawberry coulis.
VEGAN FOOD & LIVING OCTOBER 9
N E W S
Found on Pinterest This month we’ve been checking out Veganosity on Pinterest. Take a look at Linda’s super recipe boards at uk.pinterest.com/veganosity or ﬁnd her recipes at www.veganosity.com
Get the ball rolling
Pulled BBQ carrots
Award-winning blogger, Deliciously Ella, has launched her first ever product, Deliciously Ella Energy Balls, into stores nationwide. The balls of goodness are one of the all-time favourite recipes from DeliciouslyElla.com, as well as being a popular pick on the menu at the Mae Deli in London. The energy balls are an all-natural, on-the-go snack, and come in three flavours: cacao and almond, hazelnut and raisin, and cashew and ginger. The snacking balls are made
with all-natural, whole ingredients and are gluten-, dairy- and refined sugarfree. They are the perfect size to pop into your bag for a quick post-workout snack, or simply to keep hunger at bay until dinner. Ella said: “We are so excited to be launching the balls into stores. I really hope people love them as much as we do.” The balls are available from Whole Food Market and Waitrose, priced £1.79.
PUTTING IT TO THE TESTA
Containing the same active ingredients as fish oil (DHA and EPA), Testa Omega-3 is plant-based and good for your heart, eyes and brain. One capsule per day gives you 450mg Omega-3, with at least 410mg DHA and EPA. These are a must have for vegans and vegetarians. One pack (60 capsules) costs £16.90. For more information you can visit www.testa-omega3.co.uk
Raw pad Thai with spicy peanut dressing
COFFEE GIANT EMBRACES VEGANISM
S Vegan cinnamon rolls
tarbucks has made sure vegan customers don’t have to miss out on their favourite food and drinks, by including a selection of vegan-friendly options, all available in stores nationwide. Soy or coconut milk is a delicious non-dairy alternative, which can be enjoyed in any drink at Starbucks,
offering vegans more choice and flavour combinations. Add a splash of coconut milk to your filter coffee or Americano for a dairy-free morning perk ups. You can also tuck into the deliciously fresh vegan salad, made up of sweet potato falafel combined with pomegranate kernels, alongside wholesome quinoa.
Vegan mushroom bourguignonne
10 VEGAN FOOD & LIVING OCTOBER 2016
Swap processed for plants Replacing meat with plant-based sources of protein can significantly increase your chances of living longer. This is according to a report by Harvard Medical School and Massachusetts General Hospital, which examined the health effects of different sources of protein, and found that exchanging just a small amount of processed red meat for plant protein reduces the risk of early death by 34 per cent. The Vegan Society’s spokesperson, Jimmy Pierson, said: “Here is yet another major piece of quality independent research condemning animal protein in the strongest possible terms. If you want the best chance of living a long, healthy life then meat has to be off the menu altogether.” Researchers followed more than 130,000 people for 36 years, monitoring their diet, lifestyle, illness and mortality. They found that switching the equivalent of a single sausage for the likes of nuts, pulses or legumes significantly
cuts the risk of early death. The research also found a 10 per cent higher intake of meat was associated with a two per cent higher mortality rate and an eight per cent higher chance of cardiovascular death. Find more information by visiting www.vegansociety.com
ood gaDnALfER VTReEN T!
ROOT-TO-STEM COOKING The idea of cooking ‘root-to-stem’ works along the same principal as the ‘nose-to-tail’ eating philosophy among meat eaters. It used to be that you trimmed your veg and threw away what was considered to be the ‘inedible’ parts. But now this is all changing. Increasingly you will see the TV chefs using the entire veg, whatever it may be. For example, as long as you give your radishes a good wash you can chop the tops and leaves into a salad, as well as the main radish. Likewise, it was always kitchen etiquette to chop off the really green tops of leeks, which obviously vary in length. So, more often than not, you ended up getting rid of more than one third of the leek. A waste of money, as well as taste. You can cook the tops as you would leafy greens. Delicious!
PURE AND SIMPLE The water industry has rocked in the last 20 years. The multi-award winning Aquapax is one of the purest, still, natural mineral waters worldwide. The water is sourced beneath a protected nature park and has a near-perfect natural mineral balance. The cartons are infant-friendly, which makes them perfect for busy parents. Aquapax sells mainly through independent stores and cafés alongside Holland and Barrett and selected London Waitrose and Selfridges’ stores. It’s also available online through www.amazon.co.uk Aquapax gives one per cent of its sales turnover to reforestation projects. It retails at £1.20 for 500ml. For details visit www.aquapaxwater.com
A HEALTHY BOOST We all know that Omega 3 DHA supports healthy brain, eye and heart function, but what you may not know is that it’s microalgae plants – and not fish – that actually produce it. Each of these microalgae oil softgels are 100 per cent vegan, and are sustainably grown. Plus, each one contains your recommended daily dose of Omega 3 DHA. You can buy 60 Softgel Capsules, which provides two months’ supply, for £22. Find out more at www.nothingfishy.co.uk
Reach for the sky New Yorkers looked skyward as slideshows were displayed in two of the highest profile billboard locations in the city. It was all part of the Be Fair Be Vegan campaign, which invited passers-by to consider the circumstances of the victims of the animal production. The campaign was the brainchild of Joanna Lucas, a writer, visual artist and animal rights activist. Angel Flinn, spokesperson for Be Fair Be Vegan campaign said: “Animal slavery is the most widespread and socially accepted injustice of all time. Many people are becoming aware that the animal industry is destroying much of the natural world, as well as harming human health.” New York City is the first stop for this campaign, chosen because of the high impact, sheer volume of foot traffic and the diverse cross section of humanity that travel the city streets. For more details, visit www.gentleworld.com
VEGAN FOOD & LIVING OCTOBER 11
s g n i d Pud
As the nights draw in and there's a nip in the air, tuck in to tasty, comforting puds
Pumpkin pie By Emily Wilkinson from Vegan Lass (www.veganlass.com) Serves 8-10 | Prep 35 mins plus chlling l Cook 55 mins plus | Calories 379 (per slice) FOR THE PASTRY 400g (14oz) plain white ﬂour, plus extra for rolling 200g (7oz) vegan butter, roughly cubed and chilled a jug of ice-cold water a pinch of ground sea salt FOR THE FILLING 800g (1lb 12oz) pumpkin purée (steam the pumpkin until soft, then blitz) 250ml (8ﬂ oz) coconut milk (tinned, full-fat) 1 tbsp coconut oil, melted juice of ½ an unwaxed lemon 130g (4½oz) caster sugar 50g (2oz) dark brown muscovado sugar 1½ tbsp ground cinnamon ½ tbsp ground nutmeg ½ tbsp ground ginger 1 tsp ground cloves 1 tsp good-quality vanilla extract ½ tsp of ground sea salt
1 First, make the pastry. Add the flour and salt to a large mixing bowl and mix together with a fork or whisk. Add the cold vegan butter to this and combine by rubbing gently through your fingers. This should make a sandy, breadcrumb-type mixture. To this mixture add the water, a few tablespoons at a time, while bringing the pastry together with one hand. Once you have a smooth dough, wrap it in clingfilm and refrigerate for around 30 minutes. 2 Towards the end of the 30 minutes, turn on the oven to preheat at 220°C/Gas Mark 7. Take the pastry dough out of the refrigerator. On a clean, floured surface, roll this out to a thickness of about 4mm, into a circle large enough to completely line the base and sides of your pie dish or tin. Carefully transfer the rolled pastry into the tin, making sure there are no cracks in the pastry. Line with greaseproof paper and fill with baking beans. Blind bake this pastry base for 5 minutes. 3 While the crust is baking, make the filling. Add all the ingredients to a food processor. Blend until smooth and creamy, and adjust the flavours to taste, if necessary. 4 After the blind bake, remove the pastry base from the oven and take out the baking beans and paper. Then, fill the pie with the pumpkin custard. 5 Turn the oven down to about 180°C/Gas Mark 4 and bake the pie for about 40-50 minutes, or until firm and golden brown. Keep an eye on it while baking. 6 Take the pie out and let cool completely. Refrigerate for a further 2-3 hours or overnight. Serve with vegan cream. 15.1g Total fat
12 VEGAN FOOD & LIVING OCTOBER
VEGAN FOOD & LIVING OCTOBER 13
R E C I P E S
Salted-cashew orange cranberry brownies By Florian Nouh from Contentedness Cooking (www.contentedness. com) Serves 12 | Prep 10 mins | Cook 40 mins | Calories 282 (per brownie) 80g (3oz) dried cranberries 250g (9oz) whole spelt ﬂour 125g (4½oz) organic cocoa powder 2 tsp baking powder 1 tsp bicarbonate of soda a pinch of salt 175g (6oz) cashew butter 120ml (3½ﬂ oz) agave or maple syrup (or more, if you prefer it sweeter) juice of 3 oranges, pressed, plus zest of 1 orange 60ml (2ﬂ oz) organic extra-virgin coconut oil, melted
Apple crumble with Brazil nuts and cranberries By Florian Nouh from Contentedness Cooking (www.contentedness.com) Serves 2 | Prep 10 mins | Cook 30 mins | Calories 942 (per serving)
100g (3½oz) vanilla soy yoghurt of choice 1 tbsp vanilla extract 1 tsp almond extract (optional) 150g (5oz) 70% dark vegan chocolate, chopped 100g (4oz) roasted and salted cashews, chopped splash of oat or soy milk, to thin the batter 1 Preheat the oven to190°C/Gas Mark 5 and prepare a
baking pan with parchment paper.
FOR THE FRUIT FILLING
2 Melt 100g (3½oz) of the chocolate in a saucepan or
340g (12oz) fresh cranberries
in the microwave.
5 apples, peeled, diced
3 In the meantime, juice the oranges and melt the
juice from 1 orange
3 tbsp coconut blossom sugar
4 In a bowl, combine the flour, orange juice, vanilla and
a pinch of cinnamon (optional)
almond extracts, coconut oil, melted chocolate, 50g (1½oz) of the salted cashews, vanilla yoghurt, baking powder and bicarbonate of soda, cashew butter, cocoa, cranberries, agave, salt and a splash of milk to thin.
FOR THE TOPPING 2 tbsp coconut blossom sugar 180g (6oz) gluten-free oats
5 Transfer the batter to the pan, sprinkle with the rest of the
130g (4½oz) Brazil nuts
salted cashew nuts, break the chocolate into small chunks and sprinkle.
120ml (4ﬂ oz) coconut oil a pinch of cinnamon (optional)
6 Bake for 40 minutes, then leave to cool for 10 minutes.
1 Preheat the oven to 200°C/Gas Mark 6. 2 Combine the ingredients for the fruit filling in a small sauce
pan and bring to a boil. Let simmer for about 10 minutes or until the mixture thickens. 3 Prepare a baking dish and transfer the fruit mixture. 4 Put the oats and the Brazil nuts into the bowl of a blender.
Carefully pulse a couple of times but don’t make it too fine. Transfer to a small bowl and mix in the coconut sugar, cinnamon and coconut oil until you get a nice crumble. 5 Distribute the topping over the fruit mix and bake for
15-20 minutes. 69.8g Total fat
14.7g Total fat
14 VEGAN FOOD & LIVING OCTOBER
VEGAN FOOD & LIVING OCTOBER 15
R E C I P E S
Banana crepes By Maz Valcorza Serves 4 | Prep 10 mins plus chilling | Cook 1hr 45 mins | Calories 821 (per serving) FOR THE BANANA CREPES 4 bananas, peeled, chopped 220g (7¾oz) linseed (ﬂaxseed) meal 2 tbsp coconut nectar 2 tsp ground cinnamon 125ml (4 ﬂoz) ﬁltered alkaline water TO SERVE 1 batch of coconut whipped cream (see below)
Churros with dark chocolate and salted caramel sauce By Maz Valcorza Serves 4-6 | Prep 20 mins | Cook 1hr 45 mins | Calories 594 (per serving) FOR THE CHURROS
125ml (4ﬂ oz) coconut mylk
185g (6½oz) activated buckwheat groats
FOR THE DARK CHOCOLATE
155g (5½oz) activated cashew nuts
55g (2oz) raw cacao powder
80g (2¾oz) activated almonds
50g (2¾oz) coconut sugar, powdered using a blender
55g (2oz) linseed (ﬂaxseed) meal
230g (8oz) cacao butter
100g (3½oz) coconut sugar
salted caramel sauce
1½ tbsp ground cinnamon 1 tbsp vanilla powder
150g (5½oz) sliced strawberries 125g (4½oz) raspberries 1 batch chocolate fudge sauce (see below)
1 Place all the crepe ingredients, except the water, in a blender. Blend until smooth, adding the water as needed. 2 Spread the mixture on dehydrator trays lined with nonstick sheets. Use a butter knife to score into four equal squares. Alternatively, place the mixture on baking trays lined with non-stick sheets and leave in the oven on its lowest setting, with the door slightly ajar, for 1 hour. Flip and dehydrate for a further 30 minutes. 3 To serve, take four crepes and place 2 tbsp of coconut whipped cream in the middle of each, running diagonally from one corner to the other. Pop some sliced banana on top, then fold the corners over, to seal the crepes. 4 Top with another dollop of coconut whipped cream, the berries and a drizzle of the chocolate fudge sauce.
a pinch of Celtic sea salt
1 Place all the churros ingredients, except the coconut mylk, in a food processor and mix to the texture of fine crumbs. Add the coconut mylk and process until a dough forms.
The recipes on pages 16-17 are taken from The Naked Vegan by Maz Valcorza, photography by Ben Dearnley, published by Murdoch Books. (RRP £14.99).
1 banana, peeled, sliced
FOR THE CHOCOLATE FUDGE SAUCE Makes 250ml (9ﬂ oz)
2 Place the dough in a piping bag fitted with an open star tip. Pipe 15cm (6in) long churros onto baking trays lined with non-stick sheets. Leave the churros in the oven on its lowest setting, with the door slightly ajar, for 1½ hours, then flip them over and leave for a further 20 minutes.
250ml (9ﬂ oz) coconut nectar
3 When the churros are ready, make the dark chocolate. Melt the cacao butter in a metal bowl set over a saucepan of gently simmering water. Stir until all the lumps are gone, then remove from the heat.
1 Blend all the ingredients in a blender until smooth. Keep in a sealed jar or squeezy bottle.
4 Now stir the cacao powder into the melted cacao butter, making sure there are no powder lumps, before adding the coconut sugar powder. Whisk vigorously until smooth, or transfer to a food processor and blend on high until smooth, taking care not to overheat the mixture. 5 Transfer the dark chocolate mixture to a large metal bowl and, using a spatula, quickly spread it over the entire surface of the bowl, to lower its temperature. 6 Coat about 5cm (2in) of the churros in the dark chocolate, then drizzle with salted caramel sauce.. 42.3g Total fat
4 tbsp raw cacao powder 1 tbsp carob powder ½ tsp vanilla powder
COCONUT WHIPPED CREAM Makes about 200g (7oz) 80g (2¾oz) coconut ﬂesh, chopped 125ml (4ﬂ oz) coconut water 1 tsp vanilla powder stevia, to taste
1 Blend all the ingredients in a blender until smooth. Transfer to a clean glass jar. Seal the jar and leave to set in the fridge for 1 hour before serving. 2 The cream will keep in the fridge for 3 days.
41.3g Total fat
16 VEGAN FOOD & LIVING OCTOBER
VEGAN FOOD & LIVING OCTOBER 17
R E C I P E S
Tiramisu By Amrita Levan from Crazy Vegan Kitchen (www.crazyvegankitchen.com) Serves 4-6 | Prep 35 mins plus chilling | Cook 20 mins | Calories 420 (per serving) FOR THE VANILLA SHEET CAKE
FOR THE MASCARPONE
120ml (4ﬂ oz) soy milk
75ml (2½ﬂ oz) agave nectar
150g (5oz) raw cashews
1 tsp apple cider vinegar a pinch of salt
75ml (2½ﬂ oz) coconut oil
6 tbsp sugar
a pinch of salt
1 tsp vanilla extract
seeds of 1 vanilla pod
2 tbsp plain ﬂour
180ml (6ﬂ oz) soy milk
½ tsp baking powder
FOR THE VANILLA
¼ tsp bicarbonate of soda
60ml (2ﬂ oz) soy milk
FOR THE SOAKING SYRUP
FOR THE COFFEE CREAM
180ml (6ﬂ oz) freshly brewed coffee, cooled
1 tbsp kahlua
4 tbsp vegan butter
Gingerbread pudding pots By Amrita Levan from Crazy Vegan Kitchen (www.crazyvegankitchen.com) Serves 6-8 | Prep 25 mins plus chilling | Cook none | Calories 444 (per serving) FOR THE GINGERBREAD PUDDING
½ tbsp ground cinnamon
150g (5oz) raw cashews
½ tbsp molasses
370ml (12ﬂ oz) unsweetened soy or almond milk
6-8 crushed vegan gingernut biscuits
120ml (4ﬂ oz) golden syrup
FOR THE WHIPPED COCONUT TOPPING
¼ tsp ground cloves
75ml (2½ﬂ oz) melted coconut oil (reﬁned variety as it has a neutral taste)
1 x 400g (14oz) can of coconut milk, chilled overnight
seeds of ½ a scraped vanilla pod
1 tbsp golden syrup
¼ tsp sea salt
extra crushed gingernut biscuits and syrup to garnish
½ tbsp ground ginger
1 Prepare the ginger pudding mixture by blending all ingredients in a blender until smooth. This may take a few minutes and require you to scrape the sides of the blender down occasionally as the pudding mixture is thick. 2 Meanwhile, scatter crushed gingernut biscuits into the bottom of dessert cups or small bowls. 3 Once the pudding mixture has blended, transfer it to the cookie-filled cups, smooth out and allow to set in the refrigerator for 3-4 hours or until cold and thickened. 4 Just before serving, prepare the whipped coconut topping. 5 Open the can of chilled coconut milk and scoop out the solidified coconut fat. Use the leftover liquid coconut milk for a soup or smoothie later on. 6 Transfer the coconut fat to a bowl with the golden syrup. With an electric beater, whip until the coconut fat is fluffy and resembles whipped cream. 7 Dollop the whipped topping on the chilled puddings, and drizzle with more syrup, before scattering more crushed gingernut biscuits on top. 34.2g Total fat
1 tbsp coconut oil
3 tbsp sugar
75ml (2½ﬂ oz) freshly brewed espresso, cooled cocoa powder, for dusting
3 tbsp kahlua
1 Preheat the oven to 170°C/Gas Mark 3. Grease and line a 15cmx20cm (8x6in) biscuit tray with baking paper. Set aside. Whisk the soy milk and vinegar in a bowl, set aside for 5 minutes to curdle. Sieve the flour, baking powder and bicarbonate of soda in a bowl. Set aside. 2 In another bowl, whisk the vegan butter, sugar and salt until light and fluffy. Whisk in the vanilla extract. 3 Begin alternate whisking in the soy milk mixture and dry ingredients, starting with one third of the dry and ending with the last third of the dry mixture. Spread the mixture onto the prepared tray and bake for 20 minutes. 4 To make the syrup, mix the coffee, kahlua and sugar together until the sugar has dissolved. Set aside. For the filling, combine all the filling ingredients and blend thoroughly until smooth. Divide the mixture in half. For the vanilla, use the first half of the mixture and thoroughly whisk in extra 60ml (2fl oz) of soy milk and 1 tablespoon of coconut oil. Set aside. 5 For the coffee cream, blend the second half of mascarpone mixture with kahlua and espresso. 6 To assemble, have a tiramisu dish ready, then cut a piece of sheet cake to fit the bottom. Dip in soaking syrup for just a second or two and place into the bottom of your vessel. Top with a layer of vanilla cream and dust with cocoa powder. At this point, freeze for 10 minutes. Once out of the freezer, top with a layer of coffee cream. Freeze for 10 minutes. Repeat the layers. 7 Once complete, dust the tiramisu with cocoa powder and leave in the fridge for at least 4-6 hours to firm up eating. 21.4g Total fat
18 VEGAN FOOD & LIVING OCTOBER
VEGAN FOOD & LIVING OCTOBER 19
R E C I P E S
Cocoa and vanilla pancake tower By Bianca from Elephantasticvegan (www.elephantasticvegan.com) Serves 8 | Prep 20 mins | Cook 10 mins | Calories 78 (per roll) 120g (4oz) plain ﬂour 1 tsp baking powder a pinch of salt 220ml (7ﬂ oz) plus 1 tbsp of sparkling water ½ tsp canola oil 1 tbsp organic rice syrup a few drops of vanilla extract ½ tsp cocoa powder 1 pomegranate
1 Deseed the pomegranate. 2 In a large mixing bowl, add the flour, baking powder and salt. Mix.
Apple roses By Bianca from Elephantasticvegan (www.elephantasticvegan.com) Makes 6 | Prep 15 mins plus defrosting | Cook 15 mins | Calories 86 (per roll) 1 pack of vegan pastry dough
3 Add in the sparkling water, (minus 1 tablespoon) the rice syrup and oil. Whisk until smooth. 4 Pour half of the batter into a second mixing bowl. 5 Add the vanilla extract ot the bowl and whisk again. 6 Add in the other half the cocoa powder and the remaining tablespoon of sparkling water and whisk.
1 apple 1 tsp cinnamon
7 Heat a pan or two (I’ve made two pancakes at the same time) on medium heat.
1 tsp caster sugar 1 tsp icing sugar, for the dusting
1 Preheat the oven to 180°C/Gas Mark 4. 2 Take the vegan pastry dough out of the fridge to thaw. 3 Slice the apple with a mandoline slicer or cut by hand in very thin slices.
8 Pour the batter for one pancake in the hot pan and let it sit until it’s bubbly on the surface. 9 Turn once and let sit in the pan for about another minute. 10 Place the finished pancakes on a plate and top with additional rice syrup and pomegranate seeds.
4 When the pastry dough is thawed, roll it out and cut it in 6 strips with a pizza slicer. 5 Sprinkle the caster sugar and cinnamon evenly on the pastry dough. 6 Place the apple slices on the pastry dough strips and roll it as pictured above. 7 Fold in the bottom and make it smooth. 8 Place the roses in a muffin tin and put it in the oven for about 15 minutes. 9 Once they are done, take them out of the muffin tin. 10 Dust the apple roses with icing sugar before serving.
1.2g Total fat
0.4g Total fat
20 VEGAN FOOD AND LIVING OCTOBER
VEGAN FOOD AND LIVING OCTOBER 21
R E C I P E S
Sticky date puddings with toffee sauce By Lisa Fabry Serves 6-8 | Prep 20 mins plus marinating | Cook 30 mins | Calories 140 (per serving) FOR THE PUDDING 160g (5½oz) dates, stoned, chopped small 2 tbsp double-strength coffee 125ml (4½ﬂ oz) boiling water 200g (7oz) unbleached ﬂour 1 tsp baking powder
Raw cocoa coconut pomegranate tartelette By Bianca from Elephantasticvegan (www.elephantasticvegan.com) Makes 1 | Prep 15 mins plus chilling | Cook none | Calories 650 (per roll)
¾ tsp bicarbonate of soda ¼ tsp cinnamon ¼ tsp ground ginger 120ml (4ﬂ oz) soy milk 1 tsp cider vinegar 1 tsp vanilla extract
FOR THE CRUST
75ml (3½ﬂ oz) light oil (sunﬂower)
50g (2oz) raw, blanched almonds
40g (1½oz) sugar
30g (1½oz) shredded coconut, unsweetened
FOR THE TOFFEE SAUCE
1 tsp organic rice syrup
125ml (4ﬂ oz) thin soy cream
1 tsp cocoa powder
200g (7oz) brown sugar
FOR THE FILLING
100g (3½) dairy-free spread
45g (2½) young, Thai coconut
a pinch of salt
1 tbsp shredded coconut, unsweetened
1 Grease 6-8 individual pudding tins or the holes of a large muffin tins. These puddings can stick, so it’s a good idea to cut a small circle of baking parchment to sit in the base of each tin.
1 tbsp organic rice syrup 1 tbsp pomegranate seeds
1 To make the crust, put the blanched almonds, shredded coconut, rice syrup and the cocoa powder in a food processor and blend until the mixture starts to form little clumps. 2 Put the crust mixture in a tartelette form and press it down on the bottom and on the sides. It’s easier to use a spoon to flatten it. 3 Clean the food processor. Spoon out the young coconut flesh. Put the coconut flesh, 1 tbsp of rice syrup and 1 tbsp of shredded coconut in the processor and blend again until it’s a smooth cream. 4 Add the filling onto the crust and flatten the surface with a spatula. 5 Add a few spoonfuls of pomegranate seeds on top and spread evenly. 6 Put it in the fridge for about 3-4 hours to thicken up a bit, but you can eat it straight away.
2 For the pudding, soak the dates in the coffee and boiling water and leave while you assemble the other ingredients. 3 Sift the flour, baking powder, bicarbonate of soda and spices into a medium bowl. In a smaller bowl, mix the soy milk and the vinegar, leave to thicken for a few minutes, then add the vanilla extract, oil and sugar. 4 Add the soy milk mixture and the soaked dates into the flour and mix well. 5 Pour the batter into the greased tins, about three-quarters full. Bake for 20-25 minutes until the puddings have risen and spring back when you press them slightly. Remove from the oven, cool for around 5 minutes, then slide a palette knife around each pudding and turn out carefully. 6 For the toffee sauce, combine all the ingredients in a pan and place over a low heat, without stirring, until the sugar has melted. Then stir with a wooden spoon to combine the ingredients and simmer for about 5 minutes. 7 Serve the puddings, warm, covered with toffee sauce and vegan ice cream.
52.0g Total fat
15.7g Total fat
22 VEGAN FOOD AND LIVING OCTOBER
The sticky date pudding on page 22 and the recipes on page 23-25 are taken from Divine Vegan Desserts by Lisa Fabry, published by Grub Street. (RRP Â£12.99)
VEGAN FOOD AND LIVING OCTOBER 23
R E C I P E S
Lemon syrup sponge pudding By Lisa Fabry Serves 6-8 | Prep 35 mins | Cook 1hr 30 mins | Calories 290 (per serving) 200g (7½oz) golden syrup juice of 1 lemon 120g (4oz) plain ﬂour 70g (2½oz) wholemeal ﬂour 1 tsp baking powder ½ tsp bicarbonate of soda
Vanilla poached pears with hazelnut-fig filling By Lisa Fabry Makes 6 | Prep 35 mins | Cook 20 mins | Calories 152 (per serving)
a pinch of salt 1 tsp grated lemon zest 250ml (8ﬂ oz) soy milk 75ml (3½ﬂ oz) light oil (sunﬂower) 100g (3½) sugar dairy-free spread, to grease
FOR THE PEARS
1 Grease a 1 litre (2 pint) pudding basin with dairy-free spread.
6 large, ﬁrm pears
2 Pour the golden syrup into the base of the pudding basin. Stir in half the lemon juice.
60ml (2ﬂ oz) agave nectar 1 cinnamon stick 1 vanilla pod, split 1 star anise 250-375ml (8ﬂ oz-14ﬂ oz) water FOR THE FILLING 50g (2½oz) hazelnuts, roasted, skinned 3-4 dried ﬁgs, chopped 1 tsp grated orange zest 2 tsps goji berries or sultanas, soaked in hot water 1-2 tsp orange juice
1 Peel the pears, leaving the stalk, and place upright in a saucepan just big enough to hold them. Add the agave nectar, cinnamon, whole vanilla pod, star anise and enough water to just cover the pears. Cover and bring to a simmer over a medium heat. Poach the pears for 15-20 minutes until a skewer goes in easily. Remove the pears and place in a dish in the fridge to cool. Remove the whole spices and carry on simmering the liquid until it has reduced to a thickish syrup. Remove from the heat, transfer to a heatproof container and allow to cool.
3 Sift the flours, baking powder, bicarbonate of soda and salt. In a separate bowl or jug, whisk the rest of the lemon juice and the zest into the soy milk and leave for a few minutes to thicken slightly. Add the oil and sugar to the milk mixture and whisk together. Add the wet ingredients to the flour mixture and stir until combined. Pour the sponge mixture into the basin. 4 Cover the basin with baking parchment (leaving a pleat to allow for expansion) and tie with string. Place the bowl in the top section of a steamer and steam for 1½ hours. If you don’t have a steamer use large pan with a lid, and a trivet or upturned saucer in the bottom for the pudding base to sit on. Keep an eye on the water level throughout the cooking time and top up with boiling water when necessary. 5 When the time is up, carefully remove the pudding from the steamer and remove the paper. Check the pudding is cooked by inserting a skewer – if it is dry, it is done. Leave to settle for about 5 minutes, then run a palette knife around the edge and turn the pudding onto a large plate. 6 Serve with vegan custard.,
2 For the filling, blend the hazelnuts, figs and orange zest in a food processor until finely chopped. Strain the goji berries or sultanas and stir them in, along with enough orange juice to make the mixture stick together. 3 To stuff the pears, cut a thin slice off the bottom of each pear to leave a flat surface so that it will stand up. Carefully cut a circle around the core of the pear and hollow out with a spoon. Fill each pear with the mixture and stand it upright in a serving dish. Drizzle the pears with the reduced poaching syrup. Serve cold with ice cream. 5.2g Total fat
9.6g Total fat
24 VEGAN FOOD AND LIVING OCTOBER
VEGAN FOOD AND LIVING OCTOBER 25
R E C I P E S
Recipe and photography © Stockfood, the Food Media Agency
Apple cake Serves 8 | Prep 35 mins plus chilling | Cook 1hr | Calories 580 (per serving) FOR THE PASTRY 140g (5oz) plain ﬂour, plus extra for dusting 150g (5½oz) wholemeal ﬂour 1 tbsp coconut sugar a pinch of salt 150ml (5ﬂ oz) coconut oil, chilled for 30 minutes, then left at room temperature for 30 minutes 2-4 tbsp ice-cold water FOR THE FILLING 220g (7½oz) plain ﬂour 170g (6oz) coconut sugar ¾ tsp bicarbonate of soda ½ tsp ground cinnamon ½ tsp ground nutmeg a pinch of salt 120ml (4ﬂ oz) sunﬂower oil 60ml (2ﬂ oz) water 1 tsp vanilla extract 1 tbsp apple cider vinegar 4-5 eating apples, depending on size, cored and sliced
1 To make the pastry, combine the flours with the coconut sugar and the salt in a large mixing bowl. Stir well and then add the coconut oil. Rub the oil into the flour mixture with your fingertips until the mixture resembles rough breadcrumbs. 2 Add the water, 1 tbsp at a time, mixing until a rough dough comes together; add only as much as needed to bring the dough together, usually 2-4 tbsp. 3 Turn out the dough onto a lightly floured surface and knead very gently, and briefly, before shaping into a disc. Wrap in clingfilm and chill for 30 minutes. 4 After chilling, preheat the oven to 180°C/Gas Mark 4. 5 Remove the pastry from the fridge, unwrap, and roll out on a lightly floured surface into a large round approximately 1cm (¼in) thick. 6 Use the pastry to line a 23cm (9in) springform cake tin, pressing it into the base and all the way up the sides of the tin to the rim. Prick the base with a fork. 7 To make the filling, whisk together the flour, coconut sugar, bicarbonate of soda, ground spices, and salt in a large mixing bowl. Briefly whisk together the sunflower oil, water, vanilla extract, and cider vinegar in a measuring jug. 8 Add the wet ingredients to the dry and mix until just combined; the batter should still be a little lumpy. 9 Spoon into the lined pastry and then arrange the apple slices on top, covering the whole surface.
32.2g Total fat
10 Bake for 50-60 minutes until the pastry is cooked through, the apples are soft, and the filling is set. Remove to a wire rack to cool before turning out, slicing, and serving.
26 VEGAN FOOD AND LIVING OCTOBER
The growth of veganism During the past decade the number of people going vegan has risen dramatically – but why?
here’s no doubt about it – veganism is booming. There are an increasing number of vegans in the public eye, more vegan products on offer, and the interest in veganism has increased hugely. But just how much has it grown?
HOW MANY VEGANS IN BRITAIN? BY ELENA ORDE Elena Orde is the editor of The Vegan Society’s magazine, which has been running since 1994. Try The Vegan Society’s 30-Day Vegan Pledge! Go to www. vegansociety.com/ pledge to sign up for free.
From journalists to entrepreneurs, to curious vegans, hundreds of people have contacted The Vegan Society over the years to ask how many of us there are in the UK. In 2006, we estimated 150,000. Ten years on, this number was bound to be much higher. At The Vegan Society we wanted to use this to prove that veganism is one of the fastest-growing social movements, and to give vegans a louder voice – but first we needed some reliable stats. We commissioned leading researchers Ipsos MORI to
interview a representative sample of vegans nationwide, using face-to-face interviews conducted in people’s homes to ensure that we didn’t miss out on anyone without the internet or a telephone line. Using this data, they calculated the number of vegans now living in Britain, giving us the answer we’d been waiting for. We can now finally say that there are 542,000 people in Britain who follow a vegan diet. This means that veganism is up by over three-and-a-half times since 2006! Our researchers also discovered that nearly half of vegetarians who are not vegan said they would like to reduce their consumption of animal products. This equates to 521,000 people across Britain, meaning there could soon be in excess of 1,000,000 vegans in total.
WHAT’S FUELLING THE TREND? So why the boom in veganism? This is due to a combination of factors, but it appears to come down to more widely understood and easily accessible information. As well as mainstream media reporting frequently and favourably on veganism, the internet and social media has undoubtedly had a huge impact. From animal rights documentaries on YouTube to amazing vegan food creations on Instagram, to articles being shared on Facebook, veganism has been given a platform it’s never had before. The rise in accessible and affordable vegan products have made going vegan so much easier. Most supermarkets now stock more vegan, or accidentally vegan, products than we could count. This includes convenience food, which makes life easier for busy vegans with huge demands on their time.
28 VEGAN FOOD & LIVING OCTOBER
Who is more likely to go vegan? A
s we know, vegans can come from all walks of life. In our research we also uncovered some very interesting information on the demographic of vegans. These reveal a lot about which group of people are inclined towards going vegan, and which groups are less likely to do so.
AGE The growth of the vegan movement is being driven by young people, as close to half of all vegans (42%) are in the 15-34 age category. Only 14% are aged 65 and over.
GENDER There are almost twice as many vegan females (63%), compared to males (37%).
EDUCATION 38% of vegans are educated to degree level, compared with 30% of the general population.
LOCATION London and the Midlands show a greater proportion of vegans than other areas, with Northern England and Scotland having fewer vegans. 88% of vegans live in urban or suburban areas, compared to 12% living in rural areas. MARITAL STATUS 39% of vegans are single, compared with 27% of the general population.
This is not to mention the upsurge of vegan options in cafés and restaurants, which have increased hugely in the past couple of years. Gone are the days of chips and a side salad – we now have multiple options
in so many chain restaurants, including Handmade Burger Co., Zizzi, Las Iguanas, Yo! Sushi, Wagamama – even the Toby Carvery chain. The perception of veganism from a health perspective is
WHAT IS ON THE HORIZON? There’s no doubt that veganism has come a long way, but we’ve still got a way to go yet. We can expect veganism to continue to increase – but what will this mainstreaming of veganism look like? What can we hope for in the future? At The Vegan Society, as well as encouraging as many people as possible to go vegan, we have been campaigning for years to make life easier for people who are already vegans. For example, we have been campaigning for vegan food to be available in institutions such as hospitals, schools, care homes and prisons. Equality laws state that vegans should always be catered for, but unfortunately the actuality often falls short of these principles. With the rising number of vegans, and the verifiable statistics to back it up, the government will be more receptive to hearing about providing for vegans as a matter of course. Veganism seems set to lose its fringe status, and become a more widely accepted part of society. We’re working towards a world in which vegan cooking shows are commissioned, vegan options are on every menu as standard, and all health professionals provide reliable advice concerning plant-based diets. Alongside this, we look forward to more emphasis on the ethical reasons for choosing veganism, and a wider understanding of the cruelty implicit in using animals.
also evolving, helped along by numerous plant-powered athletes in the public eye. A vegan diet provides protection against diseases linked to lifestyle, such as obesity – and people are slowly waking up to this.
VEGAN FOOD & LIVING OCTOBER 29
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Fish si not a health food Viva!’s Justine Butler reveals why plants are the best source of omega-3
he reputation of fish oil has taken a dive. In the late noughties fish oils underwent a meteoric rise in sales when the dreaded cod liver oil was replaced with omega-3 capsules of the new millennium. The fish oil frenzy may well have now died down but confusion remains. Do we need fish oils for health or are we still being sold down the river?
OMEGA-3 FATS EXPLAINED
fat. Unsaturated fats, such as olive and rapeseed oil, and fish oil for that matter, tend to be liquid. It’s the flexible nature of these fats that makes them so biologically useful in fish swimming in cold waters or in the human eye and brain. Essential fatty acids are unsaturated fats that we cannot make; we must get them from food. They are necessary for cell membranes, the brain and nervous systems and for producing regulators of blood pressure, blood-clotting and immune and inflammatory responses. Alpha-linolenic acid (ALA) is an omega-3 essential fatty acid found in flaxseeds (linseeds), rapeseeds, soya, walnuts and oils made from them. ALA can be converted in the body into the longer-chain omega-3 fats: eicosapentanoic acid (EPA) and docosahexanoic acid (DHA). EPA and DHA, which are found in oily fish such as herring, salmon and mackerel, are also in some algal supplements, which are suitable for vegans. Conversion rates in the body can be low, hence the controversy. Some people say that vegan diets don’t supply enough EPA or DHA and insist that oily fish are essential – research tells a different story...
heart health, however, the evidence is inconclusive. A major study in the British Medical Journal found that: “Long chain and shorter chain omega-3 fats do not have a clear effect on total mortality, combined cardiovascular events or cancer”. Further research in the European Journal of Clinical Nutrition revealed that: “Men advised to eat oily fish, and particularly those supplied with fish oil capsules, had a higher risk of cardiac death.” Another study published in the Journal of the American Medical Association found fish oil supplements increased life-threatening abnormal heart rhythms in patients with implanted defibrillators. The American Heart Association say the findings of these studies can be explained by the “... adverse effects of methyl mercury, an environmental contaminant found in certain fish that may diminish the health benefits of omega-3 fatty acids.”
FISH OILS: NOT SO CLEVER The myth that fish oils boost brain power was reinforced by inaccurate reporting of a study involving children with learning and behavioural problems. The Oxford-Durham study investigated
FISH OILS AND DISEASE Many people still think oily fish are the best source of omega-3 fats, which keep our hearts healthy, children clever and combat allergies and inflammatory conditions such as arthritis. We’re told that fish oils benefit
Saturated fats, such as lard and butter, tend to be solid and we have no dietary need for this type of unhealthy
32 VEGAN FOOD & LIVING OCTOBER
the effects of fish oils versus olive oil in children with developmental co-ordination disorders (DCD), such as attention deficit/hyperactivity disorder (ADHD), dyslexia and dyspraxia. After three months, results showed improvements in reading, spelling and behaviour among the fish oil group. It was concluded that fatty acid supplements may be a safe, effective treatment for improving academic progress and behaviour among children with DCD. This is not the same as saying fish oil will turn all children into geniuses.
MISLEADING ADVERTS The BBC’s The Human Mind and Child of Our Time covered the story, and consequently omega-3 fish oil supplements sold out across the country. Food companies began slipping fish oils into yogurts and milk drinks to help our kids get smart! St Ivel Advance Omega-3 ‘clever milk’ adverts featured celebrity scientist Professor Robert Winston lending kudos to the claims. However, the Advertising Standards Authority (ASA) ruled that the adverts were misleading and the claims unproven: “as the children in the trial had learning difficulties, there was no basis to claim there would be an improvement in the concentration of all children”. Dairy Crest withdrew the adverts. The only thing ‘clever’ about it was the huge marketing campaign that got thousands of people running to the shops.
FISHY ISSUE This development in the slippery issue of fish oils adds to the confusion. If the diet provides enough essential fatty acids, fish oils may have no effect on cognitive ability at all. But forcing children to eat oily fish in the pursuit of cleverness may end up causing problems of a far more sinister nature.
TOXIC SHOCKER All the world’s oceans are contaminated with toxic pollutants such as polychlorinated biphenyls (PCBs), dioxins and methyl mercury. These toxins accumulate, especially in fatty fish, as you move up the food chain and can cancel
out any beneficial effects of omega-3s. In March 2006, Seven Seas Ltd withdrew batches of fish oil supplements because of the levels of pollutants present and less than a month later Boots the chemist also withdrew fish oil capsules for the same reason.
Toxin pollutants are prevalent in the oceans worldwide, which accumulate in fatty fish, cancelling out the benefits of omega-3 FARMED AND DANGEROUS Farmed fish are not the answer as they tend to contain less omega-3s and more toxins than wild fish. A comparison of farmed salmon and wild salmon found that the farmed fish had consistently higher levels of PCBs.
CONFUSED? YOU WILL BE! The UK Government say: Men and boys and women past childbearing age or who cannot or are not intending to have children, can eat up to four portions of oily fish a week. Girls and women who may become pregnant at some point in
their lives can eat between one and two portions of oily fish a week. Pregnant and breast-feeding women can also eat between one and two portions of oily fish a week. Pregnant women and women intending to become pregnant should avoid shark, marlin and swordfish and not eat large amounts of tuna. They say that pregnant and breastfeeding women should eat oily fish because it helps the neurological development of their babies. However, toxic pollutants in oily fish may harm unborn babies and infants. Damned if you do, damned if you don’t! They also extended their warnings to include non-oily fish, including sea bream, turbot, halibut, dog fish (huss) and sea bass as these might have similar levels of pollutants as oily fish! People are confused.
NO MAGIC BULLET Fish is not a popular food and on average, people in the UK eat a third of a portion of oily fish per week and seven out of 10 people eat none at all. We should stop looking for a ‘quick miracle fix’ and focus on the bigger picture – improving our diets by cutting out saturated fatty foods and eating more fruit, vegetables, pulses, wholegrains, nuts and seeds.
VEGAN FOOD & LIVING OCTOBER 33
Omega 3 HEALTHY HEARTS Studies show omega-3s from plant foods offer more protection than fish oils. The Nurses’ Health Study looked at more than 76,000 women over 10 years and found those consuming the most ALA had a 45 per cent lower risk of heart disease. The authors said: “Higher consumption of foods such as oil-based salad dressing that provide polyunsaturated fats, including ALA, may reduce the risk of fatal heart disease”. The Health Professionals’ Study looked at more than 43,000 men for six years and found that a one per cent increase in ALA intake lowered the risk of heart attack by 59 per cent. The National Heart, Lung and Blood Institute Family Heart Study of more than 4,500 people found that men who ate the most ALA had a 40 per cent lower risk of heart disease and women eating the most, a 50-70 per cent lower risk. The Lyon Diet Heart Study investigated if a Mediterranean diet, rich in ALA, could reduce secondary heart disease compared to a prudent Western diet in 423 adults. Results showed a striking drop in death rates of close to 70 per cent.
IMPROVE CONVERSION RATES To improve the rate at which ALA is converted to EPA and DHA: • Cut down on cholesterol. • Avoid or cut down on processed foods, trans-fatty acids from margarines and hydrogenated vegetable oils. • Avoid or reduce fried foods, alcohol, caffeine, sugar, smoking and stress. • Make sure that you get the minerals you require including zinc chromium.
RATIO OF OMEGA-6 TO OMEGA-3 Our bodies may be similar to those of our ancestors, but the way we fuel them has changed. You wouldn’t expect a car to run on a lower grade fuel than it was designed for without experiencing engine problems. Modern diets, rich in fried and processed foods, contain high omega-6 and low omega-3 levels. Both fats compete along the same pathways in the body so it stands to reason if we eat too much omega-6, things may go awry. Humans evolved on a diet with a ratio of omega-6 to omega-3 of around one-to-one. In Western diets the ratio
is more like 15 to one! To redress the balance reduce the use of sunflower, safflower and corn oils, while increasing the use of flaxseed, rapeseed and soya bean oils.
GOOD NEWS The good news is you don’t have to eat neurotoxins and carcinogens to get your omega-3s. Plant foods can provide plenty to keep our hearts healthy and combat allergies and inflammatory conditions such as arthritis. This benefits the environment as well as plantbased sources of omega-3s are sustainable, fish are not. For more information see the Viva!Health’s Fish Report: www.vivahealth.org.uk/resources/scientificreports/fish-report
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07/09/2016 10:29 10:23
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 OCTOBER 35
R E C I P E S
Cinnamon buckwheat pancakes By Bo @Bos.kitchen (www.boskitchen.com) Serves 4 | Prep 20 mins | Cook 10 | Calories 460 (per serving) DRY INGREDIENTS 75g (2¾oz) buckwheat ﬂour
WET INGREDIENTS 1 mashed banana
Cherry chia jam parfait By Bo @Bos.kitchen (www.boskitchen.com) Serves 2 | Prep 30 mins | Cook 30 mins | Calories 940 (per 225g (8oz) cherries, pitted
125ml (4ﬂ oz) coconut milk
50g (2oz) blueberries
4 tbsp chia seeds
100g (3oz) strawberries 125ml (4ﬂ oz) cold water
1½ tsp baking powder
430ml (14ﬂ oz) almond milk
FOR THE ALMOND BUTTER
25g (1oz) chia seeds
150g (6oz) almonds
a pinch of salt
2 tsp vanilla extract
3 tbsp maple syrup
½ tsp sea salt
2 tsp maca powder (optional)
juice of ½ a lemon
FOR THE COCONUT CHIA PUDDING
FOR THE CAROB SAUCE
1 tsp cinnamon
FOR THE CHOCOLATE SAUCE
125ml (4ﬂ oz) cold water
2 tbsp carob powder
2 tsp carob powder
1 Make your chia pudding 4 hours in advance. Add all of the coconut chia pudding ingredients to a jar and mix well. Cover and leave in the fridge until the chia seeds have plumped up.
coconut oil, for frying
2 tsp maple syrup
1 Mix all the dry ingredients together in a large mixing bowl. 2 Combine all wet ingredients, apart from the coconut oil, in a jug and add to the dry mix. Stir until combined, try not to over mix. You want the mixture to be thick, but very pourable. Do a little test pancake first and then add more liquid if needed. 3 Heat your pan up to medium heat and add a dab of coconut oil. Spoon half a ladel of batter into the pan and fry until bubbles appear. Turn the pancake over and cook on the other side. Keep in a warm oven (140°C/Gas Mark 1) until you’ve made all your pancakes. 4 To make the chocolate sauce, just mix the carob powder and maple syrup. Mix well with a fork until the mixture is smooth and glossy. 5 Serve the warmed pancakes with chocolate sauce, fresh fruit and more maple syrup!
29g Total fat
2 tbsp maple syrup
2 To make the almond butter, heat the oven to 170°C/Gas Mark 3 and cook the almonds on a tray for 30 minutes. 3 Take the almonds out the oven and process in a blender with the sea salt until smooth and runny. Keep scraping the sides down, mashing and pulsing and eventually it will turn to butter! 4 To make the cherry chia jam, add the cherries, blueberries and strawberries to a small pan and heat gently with 125ml (4fl oz) cold water, chia seeds and maple syrup. After about 20-30 minutes it should reach a jam like consistency. Set aside to cool. 5 Make your carob sauce by mixing the carob and maple syrup together. 6 Layer your jar with carob sauce at the bottom, then your coconut chia pudding, cherry chia jam and almond butter.
58.5g Total fat
36 VEGAN FOOD & LIVING OCTOBER
Blueberry bread pudding breakfast cake with vanilla-hemp crème Anglaise By Ashley Melillo (www.blissfulbasil.comk) Serves 8 | Prep 30 mins | Cook 55 mins | Calories 404 (per serving) FOR THE BLUEBERRY BREAD PUDDING BREAKFAST CAKE 300g (12oz) cubed, gluten-free bread 180ml (6ﬂ oz) unsweetened almond milk 180ml (6ﬂ oz) full-fat coconut milk, mix well before serving 8 tbsp maple syrup 2 tbsp coconut oil 1 tbsp pure vanilla extract ½ tsp ground cinnamon (optional) ¼ tsp ﬁne grain sea salt 100g (4oz) blueberries FOR THE VANILLA-HEMP CREME ANGLAISE 120ml (4ﬂ oz) full-fat coconut milk, mix it well before measuring 25g (1oz) hemp hearts 3½ tbsp maple syrup 2 tbsp virgin coconut oil, melted 2 tsp fresh lemon juice 1 tsp arrowroot starch ¼ tsp salt ½ tsp pure vanilla extract OPTIONAL TOPPINGS fresh berries fresh mint
24g Total fat
1 For the cake, preheat the oven to 180°C/Gas Mark 4. Generously grease a small, 21cm (8in) bundt pan with coconut oil, and fill a large casserole dish with 2.5cm (1in) of water; set aside. 2 Add the bread cubes to a large mixing bowl. Add the unsweetened almond milk, coconut milk, maple syrup, melted coconut oil, vanilla, cinnamon (optional), and sea salt to a high-speed blender; blend on high until smooth. Pour the mixture over the bread cubes and toss to coat. Let the bread mixture stand for 15 minutes to soak, stirring every few minutes so the bread is soaked. 3 Scoop half of the bread pudding mixture into the bundt pan and smooth out the surface. Ensure that any excess juices are strained off the blueberries; then spoon them evenly over the bread mixture. Spoon the remaining bread pudding mixture over the layer of blueberries, and use the back of a spoon to compact and smooth the top layer. 4 Place the filled bundt pan, openside-up, in the casserole dish with the water. Transfer to the middle rack of the oven and bake for 50-60 minutes or until the top of the bread
pudding is deep golden-brown, it feels well set but slightly springy and custardy, and a knife inserted into the centre comes out clean. 5 Remove from the oven and transfer the bundt pan to an oven-safe, cooling rack. Let the cake cool for at least 15 minutes. Then, wearing oven mitts, grasp the bundt pan and gently shake it back and forth to loosen the cake from the walls of the pan. Place a cake platter or large dinner plate, face-side-down, over the bundt pan and flip to invert the cake. Carefully lift the bundt pan off of the bread pudding cake, and allow it to cool for another 5-10 minutes before serving. 6 While the bread pudding cake is baking make the creme Anglaise. Add the coconut milk, hemp hearts, maple syrup, coconut oil, lemon juice, arrowroot, and sea salt to a blender. Blend until completely smooth. Add the vanilla extract, and blend for another 10 seconds to disperse the seeds throughout the sauce. Serve over the cake.
Protein VEGAN FOOD AND LIVING OCTOBER 37
R E C I P E S
Sweet potato pancakes By Melissa King Makes 8-10 pancakes | Prep 15 mins | Cook 10 mins | Calories 276 (per serving)
1 In a large bowl, mix together all the dry ingredients.
210g (7¼oz) gluten-free oat ﬂour 2 tsp baking powder
2 In a medium bowl, mix all of the wet ingredients, except the coconut oil.
1 tsp ground cinnamon ½ tsp ground ginger
3 Add the dry ingredients to the wet ingredients and mix until just combined, using a spatula or a mixer.
½ tsp salt ¼ tsp ground nutmeg 360 ml (12ﬂ oz) almond milk
4 Heat a large sauté pan on medium heat. Add the coconut oil. Using a 60ml (2fl oz) measuring scoop, drop the batter onto the sauté pan. Once you see the edges start to brown a little, you know it’s ready to flip (1-2 minutes). Repeat until the batter is used up.
240ml (9ﬂ oz) sweet potato purée (see tip) 2 ﬂax eggs 2 tbsp maple syrup 1 tsp vanilla extract
TIP: To make the sweet potato purée, peel and cube 1 large sweet potato or 2 small sweet potatoes, then place them in a large pot of boiling water. Boil until soft, 15-20 minutes. Drain the water and place the sweet potatoes back in the pot. Use an immersion blender or potato masher to purée the sweet potatoes. This step can be done in advance. It should keep in the fridge for about 2 weeks. You can also freeze it for up to 6 months.
5 Serve immediately or, once cool, refrigerate
2 tbsp melted coconut oil
15.1g Total fat
or freeze for later use. These should last for 2 weeks in the fridge and up to 6 months in the freezer.
38 VEGAN FOOD & LIVING OCTOBER
Apricot almond energy bites
Blueberries and cream chia pudding
By Melissa King Makes 20 snack bites | Prep 10 mins | Cook 10 mins | Calories 65 (per serving)
By Melissa King Serves 4 | Prep 35 mins plus setting time | Cook none | Calories 579 (per serving)
210g (7½oz) raw almonds (see tip)
480 ml (16ﬂ oz) almond milk
1 tsp ground cinnamon
40g (1½oz) chia seeds
165g (6½oz) dried apricots (see tip)
3 tbsp cashew cream
2-4 tbsp water
1 tsp ground vanilla beans 1 Medjool date, pitted and chopped
1 In a food processor, combine the almonds and cinnamon. Blend for 1 minute.
150g (5½oz) fresh blueberries
3 Slowly add the water, a little at a time, until the mixture starts to clump together.
1 In a large bowl, mix all the ingredients except the blueberries together. Make sure you stir very well, because the chia seeds tend to clump together at the bottom of the bowl. Add the blueberries and stir to incorporate.
4 Once the mixture is ready, roll it into bite-sized balls. The dough will be a bit sticky, so using wet hands helps.
2 Cover and place in the fridge for at least 30 minutes to set.
5 Set the balls on a parchment paper-lined baking sheet or plate and place them in the fridge to firm up. This should take about 10 minutes.
3 If you want to make travel-size portions, put each serving in an 225g (8oz) mason jar. Then you can just grab and go on those busy mornings.
6 These snack balls should last at least 2 weeks in the fridge. You can also freeze them for up to 6 months.
2 Add the apricots and blend for about 2 minutes.
TIP: The nuts and dried fruits are substitutable in this recipe. Any nut/fruit combo will work as long as you use dried fruits (as opposed to fresh). If you have a nut allergy, you can use sunflower seeds in place of the almonds.
5.3g Total fat
• If you don’t like dates, use 2 teaspoons of maple syrup. • To add some extra protein, mix in 1 tbsp of hemp hearts. • Cacao nibs or chocolate chips could also be added for a nice crunch. Use about 1 tbsp.
50.8g Total fat
The recipes on pages 38-39 are taken from Easy. Whole.Vegan. by Melissa King, published by Experiment LLC. (The book is released on November 1. Available for Amazon).
Protein VEGAN FOOD AND LIVING OCTOBER 39
Breakfast R E C I P E S
Coconut chocolate chia parfait
Poached pear and berry bircher
By Emma Barbour from The Artful Foodie (www.theartfulfoodie.com) Serves 4 | Prep 15 mins plus chilling | Cook none | Calories 263 (per serving)
By Emma Barbour from The Artful Foodie (www.theartfulfoodie.com) Serves 1 | Prep 20 mins plus soaking | Cook 15 mins | Calories 443 (per serving)
2 tbsp chia seeds
1 ripe pear, peeled
60g (2¼oz) good quality oats
½ a red apple
1 tbsp desiccated coconut (plus a little extra for topping)
85g (3oz) oats
250ml (8ﬂ oz) almond milk
1 tbsp pumpkin seeds
2 tsp maple or rice malt syrup
1 tbsp raisins/dried fruit
2 tsp cacao powder
120ml (4ﬂ oz) almond milk
½ a frozen banana
handful of almonds, crushed
60g (1½oz) coconut yogurt or more nut milk
150g (5½oz) mixed berries
your favourite vegan chocolate bar (optional)
2 tsp of your favourite antioxidant mix (optional)
2 tsp chia seeds
1 cinnamon stick
1 Put the chia seeds, oats and coconut into a container and mix together thoroughly (this is important to avoid the chia seeds clumping). Mill the dry mixture into a powder, if you prefer blended chia oats, then add the milk and sweetener and leave overnight in the fridge in an airtight container. 2 The next morning, separate the mixture into two. Put one batch in a jar (you can add a little yogurt to this half for a creamier texture). With the other batch, pop it into a blender along with the cacao powder, banana and either yogurt or milk and blend (add a little more liquid if it struggles to blend – it needs to be like a thick smoothie texture). Pour this mixture on top of the first. 3 If you want you can top the parfait with some chopped up chocolate and a sprinkling of coconut!
17.9g Total fat
2 tsp coconut sugar
1 Put the oats, raisins, chopped almonds, chia seeds, ¼ of a grated or finely chopped apple and almond milk into a bowl and leave to soak for around 1 hour. 2 Add the berries, sugar, cinnamon, antioxidant mix (if using) and 2 cups of water to a small saucepan, bring to a simmer and add the peeled pear and poach on a low heat for 10 minutes, then remove and allow to cool. 3 Pour off most of the water, leave around 120ml (4fl oz). Blitz in a blender, than add it back to the pan and reduce until it has a syrup consistency. 4 Add the oat mix to a bowl and top with the pear. Pour some of the syrup over the pear and the rest around the edges, sprinkle over some more finely shredded apple, crushed almonds and pumpkin seeds to finish. 20.4g Total fat
40 VEGAN FOOD AND LIVING OCTOBER
Morning coco green smoothie
Chocolate orange porridge By Emma Barbour from The Artful Foodie (www.theartfulfoodie.com) Serves 1 | Prep 5 mins | Cook 10 mins | Calories 693 (per serving)
By Mira Manek (www.miramanek.com) Serves 2 glasses | Prep 5 mins | Cook none | Calories 140 (per serving)
85g (3oz) oats 2 tbsp ground golden ﬂaxseeds
¼ of a cucumber
250ml (8ﬂ oz) water
1 ripe pear
2 tsp sweetener, such as coconut sugar
a handful of spinach ½ a ripe avocado, stoned and peeled 2 tsp vanilla protein
1 large or 2 small oranges 1 ripe mashed banana a few drops of organic orange oil (optional)
1 tsp baobab (optional)
juice of ½ a lime
a pinch of salt
500ml (18ﬂ oz) coconut water
1 Place all the ingredients in a blender and blend until the mixture has a thin liquid consistency. Top with pomegranate seeds if desired.
4 almonds, roughly chopped 1 square of good quality dark vegan chocolate
1 Firstly, grate the zest of half an orange and juice 1 whole small, or half a large one, and segment the rest, removing the skin and any visible pith. Roughly chop the chocolate into small fine shavings and set aside along with the segments and a little of the zest. 2 To a pan, add all but the chocolate, almonds and orange segments and simmer on a low heat, while stirring constantly. You may need to add more water as you go if it becomes too dry, so keep testing the oats until you are happy that they are cooked. At this point add more sweetener of choice, if needed. 3 Add to a bowl and immediately top with the orange segments and almonds, then sprinkle over a little zest and a few chocolate shavings.
6.1g Total fat
11.9g Total fat
Protein VEGAN FOOD AND LIVING OCTOBER 41
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r e h c t Bu
Using the correct utensils is essential when it comes to prepping your veg. Cara Mangini guides us through the basics
The extract on pages 43-49 is taken from The Vegetable Butcher by Cara Mangini, published by Workman Publishing. (RRP ÂŁ20).
VEGAN FOOD & LIVING OCTOBER 43
The Vegetable Butcher
A Visual Guide to Basic Cuts Many vegetables assume the same basic form – conical, carrot-shape; cylindrical, courgette-shape; round; or leaves – and can be broken down in the same fashion. Before butchering a vegetable, you may need to peel it with a peeler, paring knife, or chef’s knife depending on its type.
CUT ROUNDS AND OBLONG SLICES
FOR CARROT-SHAPE, CONICAL VEGETABLES such as carrots, parsnips, scorzonera, and white salsify TO CUT COINS, OBLONG SLICES, AND MATCHSTICKS 1 Rest the vegetable on its side and cut off the stem and root ends. Make vertical cuts straight across to produce thin or thick coins. (Alternatively, use a mandoline to produce thin or paper-thin coins; see page 45. For large root vegetables, you may need to cut the root in half lengthwise to fit the mandoline.) 2 To produce oblong slices, cut the vegetable on a diagonal. This creates more surface area, which is good for grilling or stacking the slices and butchering them further. 3 To cut matchsticks, stack a few slices at a time, and make narrow, crosswise cuts of equal width.
TO CUT STICKS AND DICE 1 Cut the vegetable crosswise into two to three sections. 2 Cut these sections lengthwise: For thicker roots, quarter each section; for narrower roots and for the narrow end of the root, cut each section in half. (For very large parsnips with a thick woody core, stand up each quarter and cut down to remove it.) If the section is particularly thick, as it is closer to the top, cut the section lengthwise into sixths or eighths to reach your desired thickness. 3 To produce a uniform dice, gather the sticks so that they are parallel to one another and make crosswise cuts of equal width.
COINS, OBLONG SLICES AND MATCHSTICKS
STICKS, MATCHSTICKS & DICED
STICK, MATCHSTICKS AND DICE
FOR COURGETTE-SHAPE, CYLINDRICAL VEGETABLES such as cucumbers, Chinese and Japanese aubergine, potatoes, sweet potatoes, summer squash, and courgette TO CUT ROUNDS AND OBLONG SLICES 1 Rest the vegetable on its side and cut off the stem and root ends. Make vertical cuts straight across to produce thin or thick rounds. (Alternatively, use a mandoline to produce thin or paper-thin rounds; see page 45). 2 To produce oblong slices, cut the vegetable on a diagonal. TO CUT OBLONG SLICES INTO STICKS AND MATCHSTICKS Working with oblong slices, stack two to three on top of one another and cut crosswise into thin or thick sticks of equal width.
TO DICE METHOD 1 1 Cut off the stem and root ends and cut the vegetable in half, crosswise. 2 Place each half on its widest cut end and cut it in half, lengthwise. For cucumbers, use a spoon to scoop out the seeds, if you wish. 3 Place the vegetable on its rounded surface and quarter each half, lengthwise (making 16 pieces total). 4 To produce uniform dice, gather the sticks parallel to one another and make crosswise cuts of equal width.
44 VEGAN FOOD & LIVING OCTOBER
FOR LEAFY GREENS AND HERBS
TO USE A MANDOLINE
such as collard greens, kale, mustard greens, Swiss chard, basil, and mint
1 Set the mandoline to cut at the desired thickness by adjusting the distance between the platform and the blade. It’s likely that you will need to turn a thin bar on the back of the mandoline, flip a switch, or turn a knob. 2 Place the bottom (or cut side) of the vegetable against the blade and set the hand guard firmly on top. 3 Using even pressure on the hand guard, and paying careful attention while you work, glide the vegetable back and forth to make even slices. 4 Stop when the hand guard reaches the platform and there is nothing left to push through.
TO CUT RIBBONS (CHIFFONADE) AND CHOP 1 Stack several leaves at once and fold them over lengthwise. 2 Roll the folded leaves into a cigar shape. 3 Make thin cuts crosswise through the roll to produce fine ribbons. 4 To chop, gather the ribbons and make a few deliberate cuts, working from one side of the mound to the other.
PEEL WITH A CHEF KNIFE
A NOTE ON MANDOLINE SAFETY Using a mandoline gets easier the more you use it, but when you’re learning your way around the tool, make sure to use the hand guard. It will allow you to press a vegetable firmly against the blade and glide it back and forth. If you want extra protection, I recommend a lightweight, stretchy cut-resistant glove, available at most cookware shops. Mandolines can do the most damage when they’re being put away and you aren’t being as careful. Always be aware of the blade, and let the people around you know when it’s being used.
FOR ROUND VEGETABLES such as beets, celery root, jicama, kohlrabi, radishes, rutabaga, turnips, some aubergine, and winter squash TO PEEL WITH A CHEF’S KNIFE 1 Cut a small piece off the top and bottom to create a flat surface on each end. 2 Standing the vegetable on its widest cut end, start at the top and follow the vegetable’s shape down, sliding your knife in a downward motion just under the skin to cut it away. 3 Work back around the vegetable with your knife to remove any remaining skin or fibrous underlying flesh. TO CUT ROUNDS 1 Cut off the stem and root ends to create flat surfaces.
2 Place the vegetable upright on its widest cut surface and make vertical cuts straight across to produce thin or thick rounds. (Alternatively, use a mandoline to produce thin or paper-thin rounds or half-moons; see right). TO CUT STICKS, MATCHSTICKS, AND DICE 1 Working with rounds, stack two to three on top of one another and cut thin or thick sticks of equal width. 2 To produce uniform dice, gather the sticks parallel to one another and make crosswise cuts of equal width.
VEGAN FOOD & LIVING OCTOBER 45
The Vegetable Butcher
With its spiky leaves and tightly formed head, the flower bud of an artichoke appears impenetrable, perhaps inedible. True, we must trim the artichoke’s thorn-tipped leaves and remove its fuzzy choke, but the toothsome leaves and sweet, tender heart hiding within are worth the fuss. Once this prep work becomes routine, there are countless ways to enjoy this harbinger of spring. BEST SEASONS: Spring (also available in the autumn) GOOD PARTNERS: Asparagus, balsamic vinegar, breadcrumbs, chervil, fava beans, garlic, lemon, mushrooms, new potatoes, olive oil, orange, parsley, peas, polenta, ricotta salata, shallots, tarragon, thyme and white wine. VARIETIES TO TRY: Green Globe (large heads, meaty leaves). Purple (elongated heads with pointy, purple leaves). Baby Artichokes (small heads, leaves and choke can be eaten; delicious cooked or raw). SELECTION: Look for artichokes that are heavy for their size, with
leaves that are tightly closed. Rub the leaves to determine freshness. They will squeak if they are still fresh, and the small outer leaves around the base will snap. Avoid artichokes with leaves that are brown or black all over, dry or split. A few dark spots are fine and won’t affect the artichoke’s flavour. The long stems may be blackened, but you can peel them; after a steam or a boil, they will turn out to be quite meaty. STORAGE: Store artichokes in a plastic bag, tightly sealed, in the refrigerator. Use them as soon as possible (artichokes lose moisture soon after harvesting), ideally no longer than a few days after purchase.
BUTCHERY ESSENTIALS TO PREP WHOLE ARTICHOKES 1 Fill a large bowl with acidulated water (water with the juice and rind of one to two lemon halves). Remove small and tough leaves from the base and stem. 2 Use a serrated knife to cut off the top of one quarter to one third, removing the prickly tips. 3 Snip off the remaining tips, working your way around the artichoke. 4 Rub the cuts with lemon. 5 Use a serrated or chef ’s knife to cut the stem flush with the base so the artichoke can sit upright. If the stems are long, 5-14cm (2-6in), peel them with a paring knife or vegetable peeler, and reserve and cook them. 6 Rub the cut with lemon. 7 If stuffing the artichoke, force apart the leaves to reveal the centre. 8 Use a spoon (ideally a grapefruit spoon) to dig into the centre, pull out the inner thorny leaves, and scrape away the fuzzy choke. 9 Place the prepared artichokes in the acidulated water until ready to use. TO HALVE OR QUARTER LARGE OR MEDIUM ARTICHOKES 1 Fill a large bowl with acidulated water. Remove the small and tough leaves from the base and stem. 2 Cut off the top of the artichoke with a serrated knife. Make sure to rub all cuts with lemon. 3 Use kitchen shears to trim the leaves. If the stem is present, leave it attached. 4 With a paring knife, deeply peel the stem of the prepped artichoke to remove the tough, fibrous outer layer. 5 Cut the artichoke in half, lengthwise, with a serrated knife. If you are using halved artichokes, scrape out the inner yellow leaves and the choke with a spoon. 6 To quarter, cut the halves lengthwise. 7 Use a paring knife, on a diagonal, to cut out the choke. 8 Place the prepared artichokes in the acidulated water until ready to use. TO PREP SMALL OR BABY ARTICHOKES 1 Fill a medium-size bowl with acidulated water. Use a serrated knife to trim the stem end and one quarter of the top. 2 Snap off the tough outer leaves until you reach the softer, light green leaves.
46 VEGAN FOOD & LIVING OCTOBER
TO QUARTER A LARGE ARTICHOKE
TO PREPARE A BABY ARTICHOKE
TO REMOVE THE HEART
Dip the artichoke in and out of the acidulated water. 3 Trim the stem with a paring knife to remove the fibrous and tough outer layer, and around the base, smoothing out where the outer leaves were attached. Cut larger baby artichokes (more than 8cm/3in) lengthwise into quarters; cut smaller ones in half so that the pieces are roughly equal in size.
4 If the choke has started to develop, use a spoon to remove it. 5 Place the artichokes in the acidulated water until ready to use. Globe and purple artichoke varieties are excellent steamed, boiled, grilled, braised, or, if large enough, stuffed. Baby artichokes can be steamed, braised, roasted, or grilled. Or try them raw; trimmed and thinly sliced, tossed
with lemon juice and olive oil. To prevent artichokes from browning, rub all cut surfaces immediately with a lemon half and store all prepared artichokes in a bowl of acidulated water until you cook them. Don’t forget to eat the artichoke’s heart! Once you’ve scraped the meat off the leaves (and provided you didn’t remove the choke before cooking), use a spoon to separate the fibrous choke from the tender heart.
VEGAN FOOD & LIVING OCTOBER 47
The Vegetable Butcher
Avocados are tropical fruits – yes, fruits – that typically masquerade as vegetables. Their creamy green flesh adds subtle flavours, healthful fats, and richness to a wide variety of savoury dishes, but they can also be used in more unusual ways, such as in desserts.
BEST SEASONS: All year round (Hass: spring and summer; Fuerte: autumn and winter; Florida: late May-March) GOOD PARTNERS: Arugula, basil, beets, bell pepper, cabbage, chiles, corriander, cucumber, fennel, frisée, garlic, grapefruit, lemon, lime, mango, onion, orange, snow peas, sugar snap peas, radishes, tomato, watercress VARIETIES TO TRY: Hass (popular variety with bumpy green skin that turns purplish-black when ripe; buttery flesh that’s best for spreading and mashing). Fuerte (thin-skinned green avocado, a bit larger than Hass but similar in flavour). Florida (not ideal for guacamole, but fine for salads or sandwiches). SELECTION: Most avocados are sold unripe. Choose avocados that are firm, heavy for their size, and on the large side (these are likely to have a better flesh-topit ratio). Do not buy overly soft or mushy avocados. STORAGE: Store avocados at room temperature until they ripen, then eat within a day or so. To speed up the ripening process, put avocados in a paper bag in a warm place or in a fruit bowl with other fruits for a day or so. An avocado is ripe when it gives to gentle pressure. Try not to refrigerate avocados as it will ruin their flavour. If you must, refrigerate an avocado only when it is fully ripe or in order to extend its life once cut.
BUTCHERY ESSENTIALS TO PIT AVOCADOS 1 Using a chef ’s knife, slice the avocado in half, lengthwise, working around the pit. Twist the two halves in opposite directions to pull them apart. 2 Use a folded cloth towel to hold the half with the stone securely. Strike the stone with your chef ’s knife to embed it in the stone. 3 Carefully twist the knife and stone in one direction, while turning the avocado in the opposite direction, to release the stone. Discard it. TO PEEL AND SLICE AVOCADOS 1 Slide a large spoon between the skin and flesh of a halved avocado, working from the wider bottom to the top, to release the flesh in one piece. Cut the halves crosswise to produce slices to your desired thickness. 2 To cut wedges, slice the halves, lengthwise, starting at an angle and following the shape of the avocado. TO DICE PEELED AVOCADOS 1 Place one half, cut-side down, against your board and position your knife parallel to the board. Cut horizontal slices, working from the bottom to the top. 2 Make vertical cuts of equal width through the length of the avocado. 3 Turn the avocado so that you can make crosscuts of equal width to produce dice. TO DICE AVOCADOS IN THE SKIN 1 Holding a pitted avocado securely, use a paring knife or a butter knife to make evenly spaced crosshatch cuts without breaking the skin. 2 Slide a large spoon between the skin and flesh to scoop out the dice in one motion. Avocados start to oxidize as soon as you cut into them. If you are using only half, leave the stone in the unscooped side to expose less of its flesh to oxygen; wrap the unused portion tightly in clingfilm, pressing it directly onto the cut surface to help limit exposure. Despite popular belief, placing a stone in a bowl of guacamole will not actually keep it from browning. Adding citrus juice will, however, help slow down the process. You can also squeeze lemon or lime juice over sliced avocados and wrap them tightly in clingfilm to preserve them for a couple of hours.
48 VEGAN FOOD & LIVING OCTOBER
TO STONE AVOCADOS
PEELED AND SLICE AVOCADOS
FAVOURITE COOKING METHODS CLASSIC GUACAMOLE Good guacamole depends on the freshness of all its parts, which means you need to taste and adjust, perhaps more than once, until you get it just right. Are the jalapeños hot enough or extra hot? Are the avocados ripe and creamy? Is the garlic too pungent? Does it need more lime juice or salt? Use this recipe as a guide. In a large bowl, gently mash 4 avocados (preferably Hass), halved and stoned, leaving some pieces in large chunks. Add 1-2 small garlic cloves, pressed or grated; half of a red onion, finely diced; 1-2 jalapeños, deseeded, finely diced; 3 tbsp freshly squeezed lime juice; and a pinch of salt. Gently mix in 3 plum tomatoes, seeded and diced, and a handful of coarsely chopped fresh coriander to taste. Add more jalapeño, lime juice, or salt
to taste. The guacamole will keep for one day, refrigerated and covered tightly with clingfilm. As a variation, make avocado and mango guacamole. Just replace 2 of the tomatoes with 1 medium mango, peeled and diced. Serves 6 to 8.
DICE PEELED AVOCADOS
VEGAN FOOD & LIVING OCTOBER 49
how signiﬁcantly food can have such a positive eﬀect on our bodies. Which ingredients couldn’t you live without and why? I’m a huge fan of using herbs and spices in my food and one of my favourites is smoked paprika. I love the punch of ﬂavour it provides and how just a pinch can transform a dish. I always use fresh lemons and limes for creating zingy dressing and sauces. Raw cacao powder is also an ingredient I couldn’t live without because it contains many antioxidants, vitamins and minerals compared to its processed counterpart, cocoa.
In conversation with...
Niomi Smart The vlogger turned author tells us how she wanted to show people that eating plant-based foods is far from boring
The recipes on pages 51-53 are taken from Eat Smart by Niomi Smart, published by Harper Collins. (RRP £12).
When and why did you ﬁrst start following a plant-based diet? A few years ago I became interested in switching my diet up for the better and that’s when I discovered the plant-based diet. I decided to try it out, and after only a couple of weeks I couldn’t believe how much it improved my energy levels, mood and overall well-being. Because it has worked so well for me I am still on a plant-based diet two and a half years later and I absolutely love it. What was the inspiration behind starting up Sourced Box? When searching for healthy snacks in supermarkets I realised how many brands had jumped on the health band-wagon and were labelling their items as healthy even though they were containing numerous diﬀerent sources of sugar, preservatives and ﬂavourings (and bizarrely milk powder? I don’t understand the necessity of that in a granola bar!). It frustrated me how misleading packaging can be,
but I eventually became familiar with the brands that contained nutritious ingredients. Because it took so long scanning the backs of packets I wanted to create a subscription service that provides people with snacks that they can trust contain brilliant ingredients and are honestly good for you, and of course all taste delicious. That’s when Sourced Box was born.
How did you get into vlogging? I started my blog shortly after graduating from university and vlogging seemed like the most obvious next step. At ﬁrst I was a little bit nervous about transitioning from writing blog posts to ﬁlming videos, but I was lucky enough to have friends that were already on YouTube who were enthusiastic and encouraging towards me starting my own YouTube channel, making the whole process so much more fun and enjoyable. Have you always had an interest in food? I have always been a foodie thanks to my family encouraging me to try new things when I was growing up, but my love for cooking really blossomed when I began eating a plant-based diet. Although it can be challenging at ﬁrst, I found it made me more creative and experimental with my cooking. I’m also fascinated by
How did your book Eat Smart come about? I’m constantly creating new recipes at home and started to write them all down in a notepad. The recipe videos I upload onto my YouTube channel have always had such a great response that I decided I should make use of all the unseen recipes in my notepad and collate them into one book. I want to show how eating plant-based food isn’t bland, boring and repetitive! What’s your favourite recipe in there and why? My favourite recipe is the raw Raspberry and Lemon Ripple Cheesecake. It tastes like an indulgent dessert but it’s made from natural, wholesome ingredients. It looks impressive too, so it’s perfect to make for friends and family even if they don’t eat plant-based food. What advice did you give to anyone wanting to give their diet a healthy makeover? For me, it’s all about preparation for the day ahead, so carry a couple of healthy snacks with you so that when you feel hungry you have something that you know is healthy and nutritious. Cooking from scratch at home is always a great way to start eating healthier because you know exactly what’s going into your meal. What changes did feel when you ﬁrst started out on your plantbased diet? The most notable change was the amount of energy I had. I would often ﬁnd myself feeling lethargic in the afternoons, but after only a few days of eating plant-based ingredients I noticed how I would still be full of energy. My skin became clearer with a healthy glow and my hair and nails have never grown so quickly. Also another change that other people pointed out to me was that my eyes became brighter.
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How do you cope when eating out? Living in London makes eating out easy. Aside from the restaurants that are happy to make something up for you, there are also so many vegan cafés, restaurants and juice bars. When I travel to other places I simply explain what I can and can’t eat on a plant-based diet and usually they can rustle something up. If the waiters seem confused, sometimes it’s easier to just tell them exactly what you want rather than waiting for their suggestions! Is there a particular country you think does plant-based eating really successfully? To be completely honest I think London is brilliant at catering for all dietary requirements and I feel so lucky to live here! However, whenever I go to LA I do notice how many more people are vegan or plant-based out there, and I always feel spoilt for choice with the endless choices of restaurants. I think a lot of people that visit there could probably spend their entire time eating plantbased food but wouldn’t even know! Where do you get inspiration for new recipes? I’m always most inspired when I travel to new places and explore the diﬀerent cultures and try the food. I’ll then go home and create a new recipe that has been inspired from the ﬂavours, spices or methods of that particular dish that I had when I was travelling. I also love creating recipes based on traditional comfort food such as shepherds pie or macaroni cheese but making them plant-based. Which super foods do you most recommend including in the diet and why? I would highly recommend chia seeds. They contain omega-3s that are essential to our diets. When mixed with water they gel together and you can create wonderful chia seed puddings by mixing them with almond milk and diﬀerent superfoods and fruits such as cacao and banana. Because they gel, they’re also good to use in plant-based baking, as a replacement for eggs, to help bind the ingredients together. What’s next for you? I am concentrating on continuing to build my YouTube channel and blog and I’m also collaborating with some fantastic, reputable brands. As travel is my main inspiration for recipes, I intend visiting new places over the coming months. I have loved the whole process of creating Eat Smart, so I hope to work towards another cookbook in the future!
Chocolate cookie dough ice cream By Niomi Smart Serves 6 | Prep 25 mins plus freezing | Cook none | Calories 159 (per serving) FOR THE CHOCOLATE ICE CREAM 6 frozen ripe bananas, peeled 1½ tsp organic vanilla extract 2 tbsp raw cacao powder 2 tbsp maple syrup (optional) FOR THE COOKIE DOUGH PIECES 25g (1oz) rolled oats ½ tbsp coconut oil 1 tbsp maple syrup ½ tbsp almond butter 25g (1oz) ground almonds 1 tbsp vegan chocolate chips a handful of raspberries, to serve
1 Blend the oats to a flour in a food processor. 2 Gently heat the coconut oil in a saucepan over a low heat until melted. Remove from the heat, add the maple syrup and almond butter and stir to combine. 3 In a large bowl, mix together the ground almonds and oat flour. Stir in the coconut oil mixture. Allow to cool slightly before adding the dark chocolate chips. 4 Roll into small balls (use about ½ tsp of mixture for each) and pinch the sides to make small cubes. Freeze for about 10-15 minutes. 5 Meanwhile, make the ice cream. Blend the frozen bananas with the vanilla extract, cacao powder and maple syrup, if using, in a blender that works with ice, until creamy and smooth. 6 Pour into two bowls and top with five cookie dough pieces each and some raspberries. TIP If you have cookie dough balls left over, keep them in the fridge in an airtight container and eat as treats. 2.7g Total fat
VEGAN FOOD & LIVING OCTOBER 51
Creamy leek and celeriac pie By Niomi Smart Serves 4 | Prep 45 mins | Cook 1hr 10 mins | Calories 585 (per serving) 1 small celeriac, peeled, chopped olive oil 4 leeks, trimmed and sliced 1 whole broccoli, broken into small ﬂorets FOR THE SAUCE 150g (5oz) unsalted, raw cashew nuts, soaked overnight 300ml (10ﬂ oz) oat milk 1 tsp wholegrain mustard 1 tbsp nutritional yeast 1 garlic clove, peeled a handful of fresh chives, chopped pink Himalayan salt or sea salt freshly ground black pepper
FOR THE PASTRY 150g (6oz) milled ﬂaxseed 150g (5½oz) wholewheat ﬂour 150g (5½oz) spelt ﬂour ¼ tsp salt 60ml (2ﬂ oz) olive oil
1 Preheat the oven to 180ºC/Gas Mark 4. Place the celeriac in a roasting tray, drizzle with olive oil and roast in the oven for 30 minutes. 2 After the 30 minutes, add the leeks to the celeriac and roast for a further 15 minutes. 3 Make the sauce by draining the cashews and blending in a food processor until broken apart and then add the remaining ingredients, apart from the chives, with a pinch of salt and black pepper and blend for about 3 minutes until smooth.
4 Stir in the chopped chives and set aside while you make the pastry. 5 Mix together the flaxseed with 2 tbsp water and set aside. 6 In a large bowl, combine both the flours and the salt. Then add the olive oil and 90ml (4oz) cold water, plus more if needed, and mix together. Once thickened, add the flaxseed mixture to the bowl and use your hands to fully combine the mixture, until it all comes together. 7 Roll the dough out on a lightly floured surface to 5mm (¼in)thick and 6-7cm (2-3in) wider than the diameter of your pie dish. 8 Combine the roasted vegetables with the broccoli and the sauce to make the filling. Spoon into the dish. 9 Carefully drape the pastry over the pie dish. Use your thumb and forefinger to crimp the pastry edges around the rim to seal and, using a sharp knife, make a small cross in the centre of the pastry lid. 10 Bake in the oven for 40-45 minutes until cooked through.
36.8g Total fat
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Japanese miso aubergines By Niomi Smart Serves 2 | Prep 15 mins | Cook 1hr 20 mins | Calories 211 (per serving) 2 aubergines 1 tsp olive oil 1 tbsp brown rice miso 1 tsp coconut sugar 1 tbsp tamari 1cm (½in) piece of fresh ginger, peeled, ﬁnely chopped 2 tsp sesame seeds, to serve 1 spring onion, ﬁnely chopped, to serve
1 Preheat the oven to 180ºC/Gas Mark 4. Halve the aubergines lengthways, keeping the stalks intact. Scour the cut side with criss-crosses. Brush lightly with olive oil and bake in the hot oven for 35 minutes. 2 Add the miso to a saucepan over a high heat with 60ml (2fl oz) water, the coconut sugar, tamari and chopped ginger and stir to combine. 3 Bring to the boil and continue to boil for 5-7 minutes until reduced and thickened. 4 When the aubergines have been baking for 45 minutes, remove from the oven and spread 1 tbsp of the miso mixture over each half. Bake for a further 5 minutes until bubbling. 5 Remove from the oven and serve with a scattering of sesame seeds and spring onion.
5.4g Total fat
SERVING IDEA Try these with cooked wild rice tossed in lime juice and chopped coriander. VEGAN FOOD & LIVING OCTOBER 53
L AT E S T
P RO D U C T S
Liquid African Black Soap Akamuti £7.50 per bottle Crafted with nourishing shea butter, this can be used as a body soap, as well as a facial cleanser. www.akamuti. co.uk
Salt of the Earth Crystal Spring £5.99 per bottle This offers protection against body odour, and is infused with a fresh lavender scent. It’s made from all natural ingredients. www.crystalspring. co.uk
Fit Pit The Green Woman From £8 per 100ml jar Fit Pit is a 100 per cent, organic, natural deodorant cream, handmade in the UK. It’s free from aluminium, and petrochemicals. www.thegreenwoman.co,uk
Six of the best to keep you smelling like roses...
Cleanse, tone & moisturise Beyond Organic Skincare £33 pack of three A natural foaming cleanser, natural calming toner and a light 24-hour moisturiser for the face. www.organicskincare.com
Shower Milk Range Original Source £2.20 per bottle There are four milks to choose from in this range. All products have been made with real vegan milk extracts and 100 per cent natural fragrances, which leave the skin naturally moisturised and soft. www.originalsource.co.uk
Organic Elixir Oil Tropics £30 per bottle This powerful blend of organic plant and seed oils intensely hydrates skin, giving a noticeably smoother appearance to the face and neck. www.tropicskincare.com
54 VEGAN FOOD & LIVING OCTOBER
Lunchtime R EC I PE S
Spruce up your midday meals with a touch of colour...
VEGAN FOOD & LIVING OCTOBER 55
R E C I P E S
Crustless quiche By Trinity Bourne from Trinity’s Kitchen (www.trintyskitchen.com) Serves 6 | Prep 50 mins | Cook 40-50 mins | Calories 291 (per serving) 150g (5½oz) mushrooms ½ a sweet red bell pepper 1 small sweet potato a handful of fresh parsley or coriander 250g (9oz) gram ﬂour 400ml (13ﬂ oz) water 2 tbsp tomato puree 1 tbsp onion powder 1 tbsp ground coriander 2 tsp ground sweet paprika 1 tsp sea salt
1 Preheat the oven to 200°C/Gas Mark 6. Chop the mushrooms and sweet bell pepper into small pieces. 2 Chop your sweet potato (including skin) into very small pieces, no larger than 1cm (1/3in). Small is important, so that they bake in time. 3 Finely chop the parsley. Measure the gram flour, tomato puree, onion powder, ground coriander, sweet paprika and salt into a mixing bowl. 4.6g Total fat
4 Add the water to the mixing bowl slowly, pressing out any lumps that may have formed from the gram flour. Keep adding and mixing until all the water has been used up and you are left with a thick ‘batter’. 5 Mix the mushrooms, sweet potato and parsley into the batter. 6 Line an 20cm (8in) round baking dish with parchment paper cake liners (or alternatively, cut some parchment paper yourself if you don’t have liners). If you use cake tin liners, use 18cm (7in) liners and push the sides in to meet the edge of the dish. This should create the perfect size for a flan type dish. You could also omit the lining, although be warned, the mixture will probably stick to the dish. Pour the mixture into the lined tin. Bake for 40-50 minutes. A note on baking times: * If you are serving immediately then cook for about 50 minutes. * If you are waiting 15 minutes before serving, 45 minutes is enough. * If you are cooking, and completely cooling, then cook for 40 minutes.
56 VEGAN FOOD AND LIVING OCTOBER
Baked kale falafel By Bo @Bos.kitchen (www.boskitchen.com) Makes 16 falafel | Prep 40 mins | Cook 20-30 mins | Calories 211 (per serving) 2 tins of chickpeas 1 large handful of kale, including stalks, chopped 1 large handful of fresh coriander, chopped
Tomato and fennel salad with pistachio pesto By Maryam Sinaiee from The Persian Fusion (www.thepersianfusion.com) Serves 4 | Prep 25 mins | Cook none | Calories 315 (per serving) 100ml (3½ﬂ oz) extra-virgin olive oil
2 tsp ground cumin
a handful of fresh thyme or summer/winter savoury, leaves only
1 tsp ground coriander
a small handful of mint leaves
½ tsp harissa paste (optional)
1 small garlic clove (or more if you wish)
1 small onion, peeled, diced
25g (1oz) shelled unsalted roasted pistachio nuts
1 red chilli
1½ tbsp fresh lemon juice
2 garlic cloves, peeled
sea salt and black pepper, to taste
2 tbsp spelt or gluten-free ﬂour
500g (1lb 1oz) tomatoes, sliced or cut into chunks
juice of ½ a lemon
1 small head of fennel, sliced
2 tbsp olive oil
a handful of chopped pistachio nuts
1 Preheat the oven to 200°C/Gas Mark 6. Grease a muffin or cupcake tin with the olive oil.
1 Put the nuts, garlic and the herbs in the food processor with 75ml (2½fl oz) olive oil and process until chopped well, but not too smooth. You can also use a mortar and pestle to make the pesto. Season the pesto with sea salt and black pepper.
2 Rinse the chickpeas and spin dry in a salad spinner or pat dry with a clean towel. 3 Add everything apart from the olive oil to a food processor, or to a bowl if you’re using a stick blender. Pulse until sticky and mixed, but with some chickpeas still remaining. 4 Shape into little balls and place into the greased muffin tin. Bake for 20-30 minutes until golden brown at the edges. 5 Serve with tortilla, salad and beet hummus.
4.9g Total fat
2 Spread one-third of the pesto on a plate. Put the prepared tomatoes and fennel in a bowl. Toss with another third of the pesto. Transfer to the plate. 3 Mix the rest of the pesto with the lemon juice and the remaining olive oil and season. Drizzle over the tomatoes and fennel. Garnish with chopped nuts and fennel flowers if available.
30.4g Total fat
Protein VEGAN FOOD & LIVING OCTOBER 57
R E C I P E S
Scotch egg style
Herb, spinach and avocado dip
By Florian Nouh from Contentedness Cooking (www.contentednesscooking.com) Serves 4 | Prep 20 mins | Cook 15 mins | Calories 482 (per serving)
By Anya Ladra Serves 2 | Prep 5 mins | Cook none | Calories 107 (per serving)
2 avocados (medium to small, stoned)
1 ripe avocado, pitted
200g (7oz) uncooked dried lentils or two 400g (14oz) cans of lentils
1 tbsp freshly squeezed lime juice
100g (3½oz) gluten-free breadcrumbs
a handful of baby spinach, stalks removed
3 tbsp fresh parsley, ﬁnely chopped
1 tbsp freshly snipped chives
1 tsp salt, or to taste
1 Cook the lentils, if you use uncooked ones instead of canned. Pulse the lentils in a blender or food processor, but be careful not to over-process them. Add the glutenfree breadcrumbs, setting some aside for the crust. You can add 1-2 teaspoons of the mustard if you wish, season with salt and combine well. Let the mixture sit for 10 minutes to let the breadcrumbs absorb moisture.
1 Scoop the flesh from the avocado into a food processor. Add the remaining ingredients and blitz until nearly smooth, but still with some texture. 2 Serve chilled, with crackers.
2 Preheat the over to 180°C/Gas Mark 4. In the meantime, prepare the avocados. Halve them lengthwise, peel, and remove the stone. Bring the two halves back together with some mustard where the stone was, and cover them from the outside with the lentil mixture. 3 Mix the remaining breadcrumbs with some chopped parsley, and carefully roll the scotch eggs in the mixture. Put on a baking sheet and bake for 15 minutes.
21.5g Total fat
9.9g Total fat
58 VEGAN FOOD & LIVING OCTOBER
Mock tuna salad with olives By Anya Ladra Serves 4 | Prep 20 mins plus soaking | Cook none | Calories 380 (per serving) watercress or rocket, to serve
FOR THE TOPPING
salt and freshly ground black pepper
1 courgette, ﬁnely diced
FOR THE MOCK TUNA
1 cucumber, ﬁnely diced
120g (4oz) walnuts 120g (4oz) sunﬂower seeds
2 large tomatoes, diced
1 celery stalk, ﬁnely chopped
100g (3½) pitted kalamata or black olives, sliced
1 carrot, peeled, grated
1 handful of fresh parsley, chopped
1 handful of fresh dill, chopped FOR THE TOMATO MAYO SAUCE 75g (2¼OZ) cashews 3 tbsp water 1 tomato, chopped ¼ of a red onion, peeled, chopped 1 garlic clove, peeled and chopped 2 tbsp freshly squeezed lemon juice 1 tbsp nutritional yeast (optional) 1 tsp agave nectar ½-1tsp mustard powder
3 tbsp extra-virgin olive oil
1 Soak the walnuts and sunflower seeds for the mock tuna in a bowl of cold water, and the cashews for the tomato mayo sauce in a separate bowl of cold water, both for 30 minutes. 2 For the mock tuna, thoroughly drain the walnuts and seeds and place them in a food processor. Blitz them to a smooth paste, adding a little water if necessary. Transfer to a bowl and add the celery, carrot and dill. Mix well, season to taste and set aside. 3 For the tomato mayo sauce, thoroughly drain the cashews and put in a blender or food processor with the remaining ingredients. Blend until completely smooth and runny, adding a little more water if necessary. Transfer to the mock tuna and stir well. Season to taste.
The herb dip on page 58 and the recipes on pages 59-60 are taken from Raw Food Detox by Anya Ladra, photography by William Lingwood, published by Ryland Peters & Small. (RRP £12.99).
4 For the topping, combine all the ingredients and season to taste. 56.2g Total fat
5 To serve, place the mock tuna on a bed of watercress or rocket and scatter the topping over everything. VEGAN FOOD & LIVING OCTOBER 59
R E C I P E S
Triple-green tartlets with almond pastry By Anya Ladra Serves 4 | Prep 25 mins plus soaking and chilling | Cook none | Calories 458 (per serving) salt and freshly ground black pepper 180g (6Â˝oz) blanched almonds FOR THE FILLING 5-6 celery stalks, chopped 115g (4oz) raw almond butter (if not available, use non-raw) 2 big handfuls of rocket, plus extra to serve 1 big handful of fresh parsley 2 tbsp of freshly squeezed lemon juice 2 garlic cloves, peeled
39g Total fat
1 For the pastry dough, soak the almonds in a bowl of warm water for at least 3hours. 2 Thoroughly drain the almonds and put them in a food processor with a splash of water. Blitz until smooth and sticky, adding more water if necessary. Season with a pinch of salt. Divide the dough into four and transfer each portion to a 10cm (4in) tartlet pan. Push the dough evenly over the base and side of each pan with your fingers to make a neat shell. Refrigerate for 30 minutes. 3 For the filling, put all the ingredients in a food processor or blender and blitz until smooth. Season to taste. 4 Gently pop the tartlet shells out of the pans. Spoon the filling into the tartlet shells and level with the back of a spoon. Refrigerate for at least one hour. Serve with rocket on top.
60 VEGAN FOOD & LIVING OCTOBER
R E A D E R
S TO RY
My vegan life...
Alise Marie Living life in the spotlight wasn’t without obstacles for Alise, but she held firm – and converted others TWO EYE-OPENERS COLLIDED WHEN I WAS 14. My dear grandfather was nearing the end of his long battle with cancer, and would soon be leaving me. I had only just gotten to know him. His diet was typical of the post-war generation: heavy on meats, animal fats, carbohydrates, and sugars, with a notable dose of alcohol thrown in. It was becoming clear to me during those painful months just how much disease was actually in my family, and how much of it was linked to diet. That food could somehow affect how you felt, both physically and emotionally, had been a completely foreign concept to me up to this point. At the same time, I was just becoming aware of animal cruelty.
based diets could actually be found everywhere. And I couldn’t believe the flavours! Exotic spices and healing herbs became my best friends. I became good at taking a traditional recipe and making it not only free of animal ingredients, but also healthy. This still turns me on, decades later. It riles me when it’s assumed that vegan food has to be tasteless and unappealing. It also makes me angry when it is falsely believed that all vegan food is automatically good for you. We have to be aware of good and bad fats, food combining, sugars, the right kinds
When my grandfather died of cancer my obsession with good health was born PETA was on the rise and in the news (this was pre-internet), and all my older friends who had fled the suburbs and were living in the city were going vegetarian for both health and karmic reasons. I said goodbye to my grandfather for the last time. Closing the hospital room door, I made a silent promise to myself, and to him, that the disease ended here. This was a radical concept for a teenager. My obsession with good health was born, although I hadn’t the slightest idea how to go about it. I had stopped eating meat because I couldn’t bear the thought of hurting an animal, but I had nowhere to turn for actual nutritional advice. Back then, being vegetarian in a small town meant you just ate a lot of cheese.
MOVING FORWARD Several years later, out on my own, I began to explore food from other cultures, and found that plant-
of salt, the dangers of processed faux meats...the list goes on. If we don’t, then from a health perspective we aren’t doing the world any service whatsoever. Over the years, I went in and out of pure veganism. Time spent in fashion design, and then as a model and actress,
tested my will power. The lure of a backstage Camembert platter could always brake me. And eggs! Travelling the world, you could always count on an egg to get you through. By now I was delving into the symbolism of foods, the mystical significances, and the emotional connections. I became immensely interested in why we gravitate towards certain flavours and textures, and why we crave what we are actually allergic to. I was intrigued by eating in harmony with the lunar cycles, the seasons, and astrological movements. When the concept of raw food came into my orbit, it sent me reeling. I went vegan again, this time with a fervour. I began to compile everything I knew into what is currently forming into a book series, got a holistic nutrition certification, and gave birth to my blog, Alise In Wonderland (www. aliseinwonderland.com) as a way of connecting with people and showing them how to create sensual, delicious, healthy vegan food and beauty potions by tapping into the power of plants. Practical magic, if you will.
SURPRISE, SURPRISE! It’s interesting now to be the only person in the room who isn’t enjoying the spoils of craft services, especially in fields where glamour is synonymous with indulgence. I’ve learned to bring my own food everywhere, just in case. Through long rehearsals and overnight shoots, I’m always the one with the containers of concoctions. I get some strange looks, but I also get a lot of people nearly falling over when I tell them I’m 47. My response? ”Plant Power, baby!” Sometimes a light goes on – and someone else sets out on the vegan journey.
VEGAN FOOD & LIVING OCTOBER 61
Charlotte Willis and herbalist Nadine Hickman guide us through an introduction to herbal medicine, showing how you can grow and brew your way to better health – broomstick not included
H CHARLOTTE WILLIS Charlotte is a student researcher of nutrition and human disease. She writes for the Vegan Society, as well as online publications.
erbal medicine has come a long way since the days when you may have found yourself being plunged into the nearest lake head-first, being accused of plant-based healing sorcery! Now, based on traditional practice alongside permitted and proven scientific backing, herbal medicine is making a comeback, with many of us becoming intrigued by a more natural remedy for common ailments. By utilising chemical compounds found naturally occurring in plants and algae, the healing possibilities are endless. Benefits range from hormone balancing and aiding of mental clarity, to pain relief and digestive transit…
THE HERBAL HISTORY Despite its often hit-and-miss reputation, one of the most traditional and historical methods for healing the body’s physical and mental ailments comes from using herbal medicine. Dating back centuries, originating in countries such as India and China, plants have long been grown and utilised specifically for human medicinal benefit, and are still in use today across multiple cultures worldwide. In fact, it is estimated that there are around 120 common, modern-day prescription drugs emerging from plantbased sources. Aspirin, for example, was originally derived from two primary herbal sources; meadowsweet and willow bark, before being man-made by the pharmaceutical industry to create the pain-relieving product that we are all familiar with today.
THE ROOT OF THE SYMPTOM Herbalism looks at an individual’s health in a more holistic manner when compared to modern medicinal practice. Rather than just simply treating the individual ailment or symptom that you may be experiencing, herbal medicine aims to synchronise with
your body to heal and replenish you as a whole being. One of the most prominent and important pillars of herbal medicine is to treat each patient as an individual. The philosophy of herbal medicine is to take care of any underlying causes of illness and irregular health, going deeper to establish the root cause of symptomatic conditions, with an emphasis on balance and holism. In doing so, both the physical and mental well-being are taken into consideration when treating a patient, rather than using a ‘one pill to cure all’ approach that is all too commonplace in modern medicine.
HERBAL SCIENCE – FAR FROM YOUR AVERAGE HIPPIE Herbal medicine may conjure up various mixed or negative images in your mind, and this is one of the main issues when it comes to the public’s willingness to try it out. Despite these stigmas and misconceptions, there are both established and growing areas of scientific research, which highlight the permitted and proven health claims associated with various herbal medicinal products. From as early as 1970, herbal medicinal products were required to have an official product license. Further legislation from the European Community Review Of Medicines in 1980-1990 requires products to be routinely safety, efficacy and quality tested. In 2004, a new European Traditional Herbal
62 VEGAN FOOD & LIVING OCTOBER
Nadine's Kitchen Recipes N
Medicinal Products Directive (THMPD) meant that all herbal medicines must demonstrate a history of bibliographic or expert evidence for more than 30 years of traditional use to receive a coveted THR logo on the packaging. Any plant-based medicines used for common prescriptions will have been scientifically and clinically trialled to ensure product quality and safety.
TURNING OVER YOUR NEW LEAF Like many new hobbies or alternative therapies, beginning to look into using herbal medicine to help heal yourself can indeed be confusing and intimidating at first. The best way to begin is by looking at your symptoms just as you would when going to a traditional GP. Herbalism is like filling in the blanks: firstly establish your symptom, such as a headache. Then you can begin to look at why you may feel this way, such as tension and stress at work or a change in life circumstance. By taking into account not only how you feel, but also why you may be feeling this way, you’ll gain a more true insight into your condition as a whole. In turn, this will help you to change your lifestyle and gain a better sense of perspective, rather than masking the issue. Now, popping a couple of paracetamol may be a simpler solution, but herbalism works to help prevent the symptoms from re-emerging and will undoubtedly be most beneficial to long-term health. Your body is an incredible and complex thing. It fights for you every day to keep you alive, upright and alert.
adine Hickman is an inspiring, modern-day herbalist and natural remedy enthusiast. Having been enthused by her nan’s approach to always use “something different” to heal the body in her childhood, Nadine has since had more than 20 years of experience in both recommending and working with herbal medicine to help relieve and prevent symptoms. She believes that there is a reason behind every symptom and that prevention is the best form of cure. Exclusively for Vegan Food & Living, Nadine has kindly shared with us some of her favourite and most popular herbal teas that she creates for herself and her own clients. Each recipe will make around 10 batches of tea. Combine the herbs in a tea infuser and infuse in water just below boiling point.
So, now’s the time out to really listen, appreciate and heal it fully and naturally.
FURTHER ADVICE If you are thinking of embracing herbal medicine or simply considering using one of the products listed above, there is a variety of advice available. The British Herbal Medicine Association lists a number of registered herbalist companies whom can provide products that you can guarantee to be safe and reliable. The National Institute of Medical Herbalists can direct you towards a local herbalist who will be able to guide you through any questions or diagnoses that you may have. It is always best to buy registered herbal products.
SOOTHING BEDTIME TEA
Use 1-3 tsp of dried herbs per cup and drink 30 minutes before bed. 20g (1oz) passion ﬂower 60g (2oz) valerian 20g (1oz) lemon balm 15g (½oz) lavender
IMMUNE-BOOSTING TEA Use 3tsp of dried herbs per cup and drink twice a day. 60g (2oz) rosehips 20g (1oz) raspberry Leaves 10g (¼oz) red clover
DIGESTION-AIDING TEA Use 1-3tsp of dried herbs per cup and ideally drink first thing in the morning and last thing at night. 60g (2oz) marigold 15g (½oz) oregano a handful of basil juice of 1 lemon ½ tsp cinnamon leaf
Once you’ve established your body’s needs, you can begin to experiment with different combinations of herbs, ranging from locally grown to globally sourced. A general guide is to use three to four different herbs in each batch. To brew, use a tea infuser, and infuse with a temperature of water just below boiling point to preserve the natural healing chemicals found in each herb. Try the recipes above, then make a note of how these teas work for you, and alter the quantities or ingredients accordingly, to suit your body’s individual needs and likes.
HOME-BREWING Are you feeling inspired to try a new and alternative way to help balance your body and improve your own health? One of the simplest ways to introduce yourself to herbalism is by brewing your own teas.
VEGAN FOOD & LIVING OCTOBER 63
Health F inding a balance with your body is often difficult in the fast-paced world that we live in today. However, itâ€™s usually when we are out of balance that we become depleted and we see our health decline steeply. This explains why we are most susceptible to illness when stressed or tired. Here are a selection of the most effective herbal remedies, proven to contribute to optimal health for various conditions.
ALOE VERA: The sap-like gel can be used directly on the skin as an after sun lotion and is ideal for calming irritated or dry skin conditions.
BROMELAIN: A natural enzyme found in pineapples has been proven to reduce catarrh build-up, clearing sinuses and aiding digestion of proteins.
CHAMOMILE: A naturally relaxing flower, which can be brewed in teas to help soothe the nervous system and calm the mind.
DANDELION: Naturally detoxing and cleansing, this flower can be brewed in teas or a tincture made from distillation in water to help aid bladder and kidney functioning.
ECHINACEA: This herbal flower can be brewed or taken orally via tablet form to help boost the action of white blood cells, and increase immune health.
GARLIC OIL: Naturally coldpressed and extracted, garlic oil helps to reduce cholesterol and aids heart health and circulation. It also acts as a natural anti-fungal and antiseptic to aid infections.
LAVENDER: The fragrance or essential oil of lavender is used for relaxation of muscles, relief from migraines and stress.
LEMON BALM: Another floral herb, it is used mostly in teas for anti-anxiety and stress conditions.
MACCA: A root extract, it is found commonly in powder form and is used to boost hormone functioning, alongside aiding fertility.
MILK THISTLE: A plant that has been proven to help detox the liver and purify the blood, helping alleviate symptoms of skin conditions such as acne.
SLIPPERY ELM: The bark is used to help alleviate symptoms of indigestion, gas and digestive complaints, such as IBS.
SPEARMINT: The whole plant is used, and is particularly good for stomach and digestive complaints. It helps relieve bloating and sickness symptoms.
64 VEGAN FOOD & LIVING OCTOBER
Bulgar pilaf with aubergine tahdig P70
Sweet potato noodle salad with creamy chipotle miso sauce P71
Midweek M E A L S
End the day on a culinary high...
Butternut squash pizza P70
Easy black bean one pot P73
VEGAN FOOD & LIVING OCTOBER 65
R E C I P E S
Tortillas with mango salsa By Kimberly Espinel from The Little Plantation (www.thelittleplantation.co.uk) Makes 12 | Prep 30 mins plus soaking | Cook 20-30 mins | Calories 444 (per serving) 12 ﬂour tortillas
¼ tsp maple syrup
FOR THE SOUR CREAM
2 x 400g (14oz) cans of chickpeas in water
130g (3½oz) cashew nuts 100ml (3ﬂ oz) ﬁltered water (for soaking) juice of ½ a lemon
FOR THE MANGO SALSA 50g (2oz) sweetcorn, frozen or tinned 200g (7oz) cherry or plum tomatoes, quartered
1 tsp apple cider vinegar a pinch of salt and pepper FOR THE INDIAN SPICED CHICKPEAS 1-2 tsp garam masala powder 1 tsp ground cumin ¼ tsp paprika ¼ tsp ground cinnamon ¼ tsp ground cardamom 1 tsp salt
½ a ripe mango, ﬁnely diced ½ a red onion, peeled, sliced ﬁnely into rings or diced 1-2 ripe avocados, chopped into slices or diced juice of 1 lime, plus extra to serve small bunch of coriander, parsley or rocket, chopped
3 tbsp olive or rice bran oil
1 Before you make the sour cream, soak the cashew nuts for 6 hours or overnight. The next day, drain away the water and give the cashew nuts a quick rinse. Then place them in a blender with the other ingredients for the cashew cream and blend until smooth, with a cream-like consistency. Transfer to a container, cover and place in the fridge until the tortillas are ready to be served. 2 To make the spiced chickpeas, preheat the oven to 200°C/Gas Mark 6. Place all the spices together with the salt in a bowl and stir briefly. Then add the oil and maple syrup, stirring until all the ingredients are nicely combined. Check for seasoning and add salt and pepper if needed. Drain and rinse the chickpeas, place them in a bowl and cover with the spice mixture, using a wooden spoon to ensure all the chickpeas are evenly covered. Then transfer the chickpeas to a roasting tin and roast in the oven for 20-30 minutes. 3 For the salsa, cook the sweetcorn for about 5 minutes. Then combine all the ingredients in a bowl, cover and set aside until served. 4 Preheat a griddle pan and warm each tortilla for about 10 seconds on each side. 5 Serve immediately with all the trimmings.
14.6g Total fat
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Mini sunshine pizzas By Bo @Bos.kitchen (www.boskitchen.com) Serves 6| Prep 10 mins | Cook 20 mins | Calories 80 (per serving) FOR THE CRUST 95g (3¾oz) gram ﬂour 3 tbsp chia seeds mixed 180ml (6ﬂ oz) water ½ tsp ground turmeric 1 tsp maca powder a pinch of Himalayan pink salt and black pepper
1 Preheat the oven to 180°C/Gas Mark 4 and lightly grease a large baking tray or line with greaseproof paper. 2 In a mixing bowl, mix the chia seeds with 6 tbsp water to form a gel. 3 Add the gram flour, water, turmeric, maca powder, pink salt and pepper to the bowl and mix well until it comes together as a sticky dough. Add a little more water if you need to. It should be thick, but still drop slowly off a spoon.
Daal ratatouille By Mira Manek (www.miramanek.com) Serves 2 | Prep 15 mins | Cook 35 mins | Calories 160 (per serving)
4 Drop a tablespoon of the mix on to your greased or lined baking tray. Shape into mini pizza bases with a spoon. Bake for 20 minutes or until firm. 5 While the pizza is cooking, prepare the toppings of choice.
60g (2oz) red lentils 2 tsp coconut oil ½ an onion, peeled, sliced lengthways 1 tbsp ginger, garlic and chilli paste
6 When firm and golden, remove from oven and decorate with the toppings.
1 tsp salt 1 medium aubergine, chopped ½ a courgette, chopped 1 red pepper, chopped 2 tomatoes, roughly chopped ¼ tsp turmeric powder
2.2g Total fat
2.8g Total fat
1 Once you have rinsed the red lentils a few times, leave them to soak in 300ml (10fl oz) water overnight. If you are making on the same day, you can start by boiling the lentils, which might take a little longer. 2 When you start to make the ratatouille, leave the lentils to boil on a low heat while you are making the stew. The lentils will take around 30 minutes to cook (if already soaked). To cook the vegetables, place the coconut oil in a large pan or wok and let this melt on low heat, then add the onions and a pinch of salt – the salt will help the onions cook quicker. Stir the onions in the oil and once they are brown, add the ginger, garlic and chilli paste. If you don’t have a ready paste, grate a small piece of ginger and 2 cloves of garlic into the pan. Add chopped green chillies if you like more spice. Stir in the aubergine, adding 3 tbsp of water so that the aubergines cook properly. Stir in the red pepper, courgette and turmeric powder after a few minutes. 3 Once the aubergines is cooked – check this by piercing with a knife and if the aubergine is cooked it will be very soft and the knife will easily slide in – add the chopped tomatoes. The red lentils should also be cooked and soft by now. If there is a little water still left with the red lentils, pour with the red lentils into the vegetable stew. VEGAN FOOD & LIVING OCTOBER 67
R E C I P E S
Baked aubergine with miso satay By Kimberly Parsons Serves 4 | Prep 15 mins | Cook 35 mins | Calories 267 (per serving) 2 aubergines 1 tbsp olive oil a pinch of sea salt The recipes on pages 68-69 are taken from The yoga Kitchen by Kimberly Parsons, photography by Lisa Cohen, published by Quadrille. (RRP £20).
black and white sesame seeds, to garnish FOR THE MISO SATAY 80g (3oz) activated cashews 1 tbsp white miso paste 1 tbsp tahini paste 1 tbsp tamarind paste 3 tbsp tamari soy sauce 1 tbsp pure maple syrup 3 tbsp freshly squeezed orange juice 2.5cm (1in) piece of fresh ginger, peeled 1 large garlic clove, peeled 1 tbsp olive oil ¼ tsp ground coriander 3-4 tbsp coconut milk
1 Before you start the recipe, toast black and white sesame seeds, to garnish. 2 Preheat the oven to 220°C/Gas Mark 7. Cut each aubergine in half, lengthways. Score across the flesh diagonally one way and then the other to form a diamond pattern (this allows the steam to escape). Drizzle lightly with olive oil, sprinkle with salt and roast in the oven for 25 minutes until the flesh gets soft. 3 While the aubergines are roasting, make the miso satay. Combine all the ingredients with a pinch of salt in a blender and process until smooth and thick. Add a little more of the coconut milk to reach the desired consistency. 4 Remove the aubergines from the oven, and spread a layer of the satay sauce over the top of each one. Return to the oven and bake for a further 10 minutes or until the aubergines have become quite gooey. For the last few minutes, turn the oven to its grill setting and lightly grill the top to brown it a little. Remove from the grill and allow to cool slightly. Sprinkle a few sesame seeds on each aubergine half and serve. 21.3g Total fat
68 VEGAN FOOD & LIVING OCTOBER
Velvet white bean risotto By Kimberly Parsons Serves 4 | Prep 10 mins | Cook 20 mins | Calories 585 (per serving) 500ml (17ﬂ oz) vegetable stock 50ml (1¾ﬂ oz) coconut oil 1onion, peeled, ﬁnely chopped 2 garlic cloves, peeled, ﬁnely chopped 2 leeks, trimmed, sliced 500g (1lb 2oz) frozen broad beans 2 x 400g (2 x 14oz) cans of cannellini beans (or any white beans such as haricot), drained 250g (9oz) spinach leaves ﬁnely grated zest and juice of 1 lemon 3 sprigs of thyme, leaves picked, plus extra zest to garnish
One-pot masala dhal By Kimberly Parsons Serves 2 | Prep 15 mins | Cook 30 mins | Calories 445 (per serving) FOR THE MASALA PASTE 1½ tsp cumin seeds 1½ tsp coriander seeds 2cm (¾in) piece of fresh ginger, peeled and cut into thin slices 1 tsp chilli ﬂakes 1 tbsp smoked paprika 2 tsp garam marsala 1 tsp Himalayan salt 2 tbsp melted coconut oil 2 tbsp tomato purée a bunch of coriander leaves FOR THE DHAL 1 tbsp coconut oil 1 small red onion, peeled, ﬁnely diced 2 garlic cloves, peeled, ﬁnely chopped 3 tbsp masala paste (see above) 160g (5½oz) chopped tomatoes 400ml (14ﬂ oz) coconut milk 100g (3½oz) red lentils 50g (2oz) spinach a handful of coriander leaves
70.6g Total fat
1 To make the masala paste, toast the cumin and coriander seeds in a frying pan until fragrant, then place them in a mortar and pestle and grind them together. 2 Tip them into a small food processor, add the ginger, chilli flakes, smoked paprika, garam masala, and salt and pulse a few times. Next, add the coconut oil, tomato purée and coriander leaves and pulse again until a smooth paste forms. Set aside. 3 To make the dhal, heat a large frying pan over a medium heat. Add the coconut oil and onion and sauté for 4-5 minutes until translucent. Add the garlic and cook for a further minute. Stir in the masala paste and cook for 1-2 minutes, stirring. Now add the chopped tomatoes and coconut milk, stirring everything together.
a pinch of Himalayan salt a pinch of black pepper
1 Bring the vegetable stock to a simmer in a saucepan over a medium heat and set aside. 2 Heat the coconut oil in a large saucepan over a medium heat. Add the onion, garlic and leeks and gently saute for 5-8 minutes or until translucent, stirring occasionally. Add 225ml (8fl oz) of the stock and cook, stirring until almost absorbed. Now add the broad beans, cannellini beans and the remaining stock. Cook, stirring for a couple of minutes until hot through, then add the spinach leaves and allow to wilt. Add the lemon juice, zest and thyme leaves. 3 Remove from the heat and season with salt, pepper and more thyme if needed. Serve immediately sprinkled with some extra grated lemon zest and thyme leaves before serving.
4 Taste a little of the sauce and add a little more masala paste if needed. 5 Bring to the boil. Add the lentils and reduce the heat to medium-low. Give the curry a stir every now and then until the lentils are tender, about 20-25 minutes. 6 Remove from the heat and fold in the spinach. Season with salt and pepper and serve garnished with coriander leaves. 14.1g Total fat
VEGAN FOOD & LIVING OCTOBER 69
R E C I P E S
Butternut squash pizza By Florian Nouh from Contentedness Cooking (www.contentednesscooking.com) Serves 6 | Prep 20 mins | Cook 35 mins | Calories 290 (per serving) FOR THE TOPPINGS 1 butternut squash, peeled and diced 2 large handfuls of kale, chopped 1 red onion a pinch of salt and pepper FOR THE CASHEW CHEESE SAUCE 75g (3oz) cashews (soaked in hot water for 15 minutes) 300ml (10ﬂ oz) organic vegetable broth 1 tbsp tahini sesame paste FOR THE PIZZA DOUGH
Bulgur pilaf with aubergine tahdig
250g (8oz) gluten-free ﬂour
By Maryam Sinaiee from The Persian Fusion (www.thepersianfusion.com) Serves 4 | Prep 20 mins | Cook 1 hour | Calories 434 (per serving)
1 tbsp olive oil
1 medium onion, peeled, ﬁnely chopped 2 tbsp olive oil, for frying the vegetables 1 medium aubergine 120g (4oz) brown or white mushrooms, quartered 60g (2oz) sun-dried tomatoes in oil, drained, chopped 2 garlic cloves, chopped ½ tsp salt 1 tsp turmeric ½ tsp paprika (or mild Aleppo pepper) 250g (9oz) coarse bulgur 1 tsp salt 600ml (20ﬂ oz) boiling water 1½ tbsp olive oil, for cooking the bulgur 1½ tbsp olive oil, for the tahdig
1 Sauté the chopped onion in 1 tbsp of olive oil, until it is lightly golden. 2 Take four thick slices from the aubergine and cube the rest. 3 Add the aubergine cubes and mushrooms to the onion with another tbsp of the olive oil. Continue cooking for a few minutes until the aubergine is lightly golden on all sides. Add a tablespoon of hot water to the frying pan and cover. Cook for 5 minutes or until 21.7g Total fat
all the water is absorbed and the aubergine is cooked through. 4 Add the garlic, spices and sun-dried tomatoes to the aubergine and cook for a couple of minutes. 5 Rinse the bulgur in a sieve. Put in a medium saucepan with the boiling water and 1½ tablespoon olive oil. Add 1 tsp salt and bring to the boil. Cook for 10 minutes. Add the vegetables to the bulgur when half the water is absorbed. Stir and continue cooking until all the water is absorbed. 6 Put the olive oil for the tahdig in the bottom of a lidded, non-stick coated saucepan. Put on the heat and wait until the oil is hot. Sprinkle a little salt over the aubergine slices and lay them in the bottom of the saucepan. Pile the bulgur mixture on top of the aubergine slices and put the lid on. Cook on high for 1 minute (or until the side of the saucepan feels hot to the touch). Lower the heat to very low and cook for 30-40 minutes (depending on the size of the burner). Check the bulgur after 20 minutes. When steam is rising and you can see some crispiness and colouring on the sides, it’s time to take it off the heat. 7 Cover the saucepan with a large plate and, holding it tightly with both hands, very carefully invert the saucepan and the plate to release the bulgur and tahdig onto the plate like a cake. Serve with a chopped tomato, cucumber and parsley salad, dressed with olive oil and lemon juice.
120ml (4ﬂ oz) water 2 tsp aluminum-free baking powder a pinch of salt
1 Preheat the oven to 200°C/Gas Mark 6. 2 Put all ingredients for the dough into a bowl and knead well. Let it sit for 2 minutes. 3 Form the pizza crust by spreading the dough. Top with tomato puree, if desired. 4 After soaking the cashews in hot water for 15 minutes, drain them and transfer to a blender. Add the broth and tahini and blend. 5 Peel and seed the butternut squash. Cut into thumb-sized cubes, then transfer to a baking dish. Season with salt and pepper, and pre-roast for 15-20 minutes. 6 Peel and dice a red onion. Heat a teaspoon of oil in a saucepan and sauté the onion and kale. 7 Add the butternut squash, onion, and kale to the pizza dough and bake for 12-15 minutes. Drizzle over the cheese sauce to serve.
8.6g Total fat
70 VEGAN FOOD & LIVING OCTOBER
Sweet potato noodle salad with creamy chipotle miso sauce By The First Mess (www.theﬁrstmess.com) Serves 1-2 | Prep 20 mins | Cook 3 mins | Calories 544 (per serving) FOR THE CHIPOTLE MISO SAUCE 2 tbsp fresh lemon juice 1 tbsp raw cashew butter 1 tsp light/mellow miso 1 tsp maple syrup 1tbsp of canned chipotle preserved in adobo, plus 1 tsp of the adobo sauce 1 small garlic clove, peeled, ﬁnely grated a pinch of sea salt and ground black pepper 2 tbsp olive oil FOR THE SALAD 2 medium sweet potatoes, peeled 150g (5oz) frozen, shelled edamame 25g (1oz) basil, chopped a handful of sprouted shoots 25g (1oz) almonds, chopped and toasted
29.2g Total fat
1 To make the dressing, combine the lemon juice, cashew butter, and miso in a small bowl. Mash the cashew butter and miso into the lemon juice using the back of a spoon or small spatula. Once you have a cloudy and unified liquid, add the maple syrup, chipotle, adobo, garlic, salt, pepper, and olive oil. Whisk the mixture until you have a smooth sauce. Check it for seasoning and set aside. 2 Set your spiralizer up with the blade that makes spaghetti-like strands. Run the sweet potatoes through it. Transfer the sweet potato “noodles” to a large bowl. 3 Bring a medium saucepan of water to the boil. Place the frozen edamame in the pot and boil for 3 minutes. Drain the edamame and rinse. Set aside. 4 Toss the sweet potato noodles with half of the chipotle miso sauce, half the edamame, half the basil, half the sprouted shoots, some salt, and pepper. Toss to combine. Then, drizzle the remaining sauce on top. Garnish the noodles with the remaining edamame, basil, and chopped almonds. Serve immediately.
Protein VEGAN FOOD & LIVING OCTOBER 71
R E C I P E S
Persian-style stuffed chard leaves (dolmeh) By Maryam Sinaiee from The Persian Fusion (www.thepersianfusion.com) Serves 4 | Prep 20 mins | Cook 50 mins | Calories 609 (per serving) 30 large, tender chard or beet leaves 1 medium onion, peeled, ﬁnely chopped 4 tbsp olive oil
2 Fry the chopped onion in 2 tbsp olive oil on a low heat until golden brown. Stir from time to time. Set aside.
200g (7oz) arborio rice or Thai Jasmine rice 15g (½oz) parsley leaves, chopped 10g (¼oz) tarragon leaves, chopped (or use fresh mint) 1½ tbsp dried mint 2-3 garlic cloves, chopped
5 Drain the chard leaves and use 2 to cover the bottom of a medium-sized saucepan.
½ tsp salt 1 tsp ground coriander ¼ tsp ground cumin ¼ tsp turmeric 1 x 400g (14oz) can of red kidney beans juice of 1 medium lemon
3 Bring 600ml (20fl oz) water to a rolling boil in a small saucepan, add a pinch of salt and cook the rice briefly until it’s half-cooked. Drain well and put in a large bowl. 4 Add the spices, salt, garlic, herbs, beans and fried onions to the rice and mix well.
1 tbsp dried dill
3.1g Total fat
1 Put the chard leaves in a big bowl. Pour boiling water over the leaves. Cover with a plate and set aside to soften.
6 Lay the leaves on a chopping board one by one and put 1 heaped tbsp of the stuffing mixture on the lower part of the leaf. Fold the end and then the sides over the stuffing and roll to shape. Don’t roll too tightly to allow for the stuffing to expand.
7 Arrange the stuffed leaves in the prepared saucepan, which may make several layers.
8 Pour enough water on the stuffed leaves to
barely cover them. Add the lemon juice and the rest of the olive oil. Cover the stuffed leaves with a small heatproof plate. Bring to a gentle boil on the smallest burner of the cooker and reduce the heat. Cook for 30 minutes or until all the water is absorbed. If your burner is big and the water evaporates too quickly add small amounts of boiling water from time to time. The longer and slower the stuffed leaves cook, the tastier they will be. At the end of the cooking there shouldn’t be more than 1 tbsp of water left. 9 Turn off the heat, remove the plate and let the stuffed leaves cool a bit and settle. Carefully remove and arrange on a plate. Pour any remaining juices from the pot over the stuffed leaves and serve warm or cold.
72 VEGAN FOOD & LIVING OCTOBER
Easy black bean one pot By Trinity Bourne from Trinity’s Kitchen (www.trinityskitchen.com) Serves 4 | Prep 20 mins | Cook 35 mins | Calories 278 (per serving) 800g (1llb 8oz) squash (one small squash) 250ml (8ﬂ oz) water 1 tsp sea salt 200g (7oz) black beans, cooked 3 large garlic cloves 1 heaped tbsp ground coriander ½ tsp freshly grated nutmeg ½ tsp ground cinnamon 3 tbsp tomato puree 75g (7½oz) creamed coconut 1 handful parsley
1 Peel and dice the squash into cubes, no larger than 2cm (¾in) cubed. 2 Put the squash in a large pan along with the water, sea salt and black beans. Place the lid on to keep the heat and steam in the pan. 3 Peel and crush the garlic and then toss into the pan. 4 Add the ground coriander, freshly grated, nutmeg, ground cinnamon, tomato puree and mix in. 5 About 5 minutes from the end of cooking time, chop the creamed coconut (which comes in block form) into small pieces and toss into the pan. 6 Put the lid back on, but mix regularly to encourage the melting process. 7 Chop the parsley and mix in at the end.
Ginger stir steamed veggies with coconut sauce By Trinity Bourne from Trinity’s Kitchen (www.trinityskitchen.com) Serves 2 | Prep 20 mins | Cook 10 mins | Calories 390 (per serving) 2 large garlic cloves 1 tsp olive oil 1 small cauliﬂower (including any good leaves) 1 large carrot 1 tbsp fresh ginger, ﬁnely grated 100ml (3½ﬂ oz) water 1 large handful of black eyed beans or cashew nuts 1 handful of coriander or basil leaves to garnish FOR THE SAUCE 1 heaped tsp arrowroot powder (or use cornﬂour/starch substitute) 2 tsp maple syrup 2 tsp apple cider vinegar 2 tsp tamari 8 tbsp coconut cream
1 This can be served with pasta or rice. So plan the cooking time accordingly. 2 Thinly slice the carrots and cauliflower. Cauliflower leaves are highly nutritious too, so be sure to keep back any good ones and slice them up.
7.5g Total fat
5 After 1 minute, toss in 100ml (3½fl oz) water along with the ginger, carrot and cauliflower. Bring back to the heat, place a lid on top (to retain the moisture) and allow the veggies to steam in the heat of the water for a few minutes. Keep stirring frequently during this time. 6 In the meantime, mix together the arrowroot powder, maple syrup, apple cider vinegar and tamari in a small bowl. Be sure that the arrowroot powder is thoroughly mixed in with no lumps. The arrowroot powder acts as a thickening agent to create a sauce. 7 Once the veggies have been steaming for several minutes, toss in the freshly created arrowroot-sauce mix. Mix in well and replace the lid to allow the veggies to infuse with the flavours and continue to cook. Stir frequently, but keep replacing the lid after each stir. 8 After about 5 minutes of total veggie cooking time, toss in either a handful of cashews or beans, along with the coconut cream.
3 Finely peel and grate 1 tbsp fresh ginger.
9 Mix in well again and allow to cook for a further couple of minutes to heat through and combine.
4 Crush and finely chop the garlic and sauté with the olive oil in a medium-sized cooking pan on a high heat for about 1 minute, stirring as you go.
10 The veggies should be cooked (if they were sliced thinly enough) in just under 10 minutes. If you feel it needs a little longer then keep cooking and stirring.
30.1g Total fat
11 When ready, garnish with coriander leaves or basil.
VEGAN FOOD & LIVING OCTOBER 73
15 minute Rice dishes With ever-increasing busy lifestyles, cooking can be difficult. Vegan Chef Day shows you how rice can make it simple
lack of time and energy is often the cause sited by many people for not cooking food from scratch, which results in them reaching for convenience food. But I am here to show you how you can cook filling, tasty and healthy vegan meals in minutes â€“ 15 minutes to be precise. These three dishes all use frozen, pre-cooked, short grain brown rice. How
often have you made too much rice? I often do and rather than throw it away I portion it into bags and freeze it to be used later in dishes like these. I use short grain brown rice, japonica, which is more alkalising than long grain rice. Each dish makes enough for two people and they are satisfying meals. They are also one-pot dishes, which limits the washing up!
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
74 VEGAN FOOD & LIVING OCTOBER
Indian spiced coconut risotto By Vegan Chef Day (www.veganchefday.com) Serves 2 | Prep 10 mins | Cook 25 mins | Calories 635 (per serving) 1 tbsp sunflower or coconut oil
1 In a large frying pan, heat the oil on a high heat.
a handful of fresh curry leaves (these can be stored in the freezer)
2 Add the curry leaves, after 1 minute add the spices, then leave to fry another minute.
2 tsp cardamom masala spice mix OR ½ tsp ground cumin, ½ tsp ground coriander, a pinch black pepper, ½ tsp garam masala and a pinch of ground cardamom
3 Add the stock powder, water, kale, peas and rice.
1 tsp stock powder
4 Allow to bubble for 5 minutes until the rice is completely cooked through. 5 Turn the heat off, add the coconut milk and salt, to taste.
½ a cup of water 2 handfuls of fresh or frozen kale 150g (5½oz) of fresh or frozen peas 225g (8oz) frozen brown rice 3 tbsp coconut milk a pinch of salt
15.6g Total fat
Protein VEGAN FOOD AND LIVING OCTOBER 75
Q U I C K
S U P P E R S
Tofu fried rice By Vegan Chef Day (www.veganchefday.com) Serves 2 | Prep 10 mins | Cook 40 mins | Calories 696 (per serving) 1 tbsp sunflower oil 1 pack (280g/9¼oz) firm tofu, drained well 2½cm (1½in) ginger 1 large garlic clove, peeled, chopped 1 red chilli a handful of mini corn, mangetout, tenderstem and spring onion 4 pak choi, bottoms cut off a handful of peanuts a handful of cashews 250g (9oz) frozen brown rice 2 tbsp tamari or soya sauce
Butterbean rosemary paella
120ml (4fl oz) water
1 In a large frying pan, heat the oil on a high heat. 2 Add the block of tofu and break it up into small pieces using the back of a fork.
By Vegan Chef Day (www.veganchefday.com) Serves 2 | Prep 10 mins | Cook 20 mins | Calories 514 (per serving) 2 red peppers, seeds and core removed, chopped ½ tsp onion salt
3 While this is frying, finely grate the ginger, garlic and chilli. When you grate the chilli you will have to push it against the grater quite firmly. Be sure to wash your hands well after doing this. 4 Add this to the pan along with the corn, mangetout, broccoli, onion, pak choi, nuts, rice, tamari and water.
½ tsp garlic salt 1 sprig of rosemary
5 Stir well, place a lid or plate on top. Allow to cook for around 5 minutes until the rice is heated through and serve.
a pinch of saffron a few dried mushrooms 150g (5oz) passata 120ml (4oz) water 1 tsp stock powder ½ tsp sweet smoked paprika 400g (14oz) butterbeans 10 cavolo nero leaves, stalk removed 225g (8oz) frozen brown rice
1 Blend all of the ingredients except the beans, leaves and rice. 2 Add this sauce to a large frying pan and heat on a high heat. 3 Add the beans and rice. Tear the leaves, then add these to the pan too. 4 Reduce to a medium heat. Allow to bubble away for 5 minutes, stirring occasionally so it doesn’t stick to the pan, and then serve.
3.8g Total fat
21.0g Total fat
76 VEGAN FOOD AND LIVING OCTOBER
VEGAN FOOD AND LIVING OCTOBER 77
The journey of
Vegan Goodness When author Jessica Prescott decided to clear her kitchen cupboards of all animal products, she discovered an entire new world of culinary delights, using only plants and plant-based ingredients My veganism
The extract on pages 78-81 are taken from Vegan Goodness by Jessica Prescott, published by Hardie Grant Books. (RRP £19.29).
My own personal journey with veganism began when someone pointed out the moral dissonance of a vegetarian diet. At the time, I had no idea of the cruelty involved with dairy
level of dedication. A lot of people turn vegan overnight and never go back, and I admire their commitment. But I feel that it is important to be transparent about my own journey so that people don’t feel like they are
and egg farming. Every time a new documentary about veganism comes out I feel even more convinced that this is the right decision, but despite everything I know, the transition was not an overnight one for me. A vegan diet makes the most sense for the health of humans, the well-being of animals and the future of our planet. But that doesn’t mean the change is always easy. It requires preparation and a high level of dedication. I am lucky because I love to cook, and I’m lucky that I live in a veganfriendly city, but there have certainly been times where I have found myself angry and stranded in the middle of a city or village, with no vegan options in sight.
failing if all their morals align with a vegan lifestyle, but they ‘slip up’ every now and again. I eased myself into veganism by cooking only vegan food at home and making vegan choices when eating out, but making exceptions when travelling or when cheese was served with wine at a friend’s house. When I decided to cook only vegan food, the realisation that I can make anything I want using plants and plant-based ingredients changed the way I cook. By removing animal products from my kitchen, I have discovered a whole new world of culinary possibilities using fruit, vegetables, nuts, seeds, legumes, grains and spices. Instead of doing what
Switching to veganism doesn't always happen overnight, but when you realise just how simple and delicious the food can be, there will be no turning back! From the beef fat in some potato fries to the milk powder in some types of breads, to the egg in noodles and the chicken stock used in soup, it can sometimes feel like there are animal products lurking in everything. These days I always carry nuts and dried fruit with me as a backup and I make sure to do my homework when travelling to new places. However, it took me almost three years to reach this
has always been done, I was forced to think outside the box. This is where my true creativity really set in and I found my niche as a vegan cook. To me, every vegan meal that is eaten or vegan cake that is baked is a victory. What I try to share are dishes that I hope can be enjoyed by anyone – food that is so delicious, nobody even notices the absence of meat.
I want to dispel the myth about vegans and their food. Because no matter our dietary preferences, plants unite us all.
My mantra Sometimes, in low moments, when I realise that some people truly just don’t care, my efforts can seem futile and I wonder if I am really even making a difference. But then I remember that I am doing this because I need to be the change I want to see. That’s my mantra these days, and we all need a mantra or two... I hope that in the following recipes I have shown you how delicious vegan food can be, and you’re inspired to incorporate some different plant-based meals into your day-to-day diet.
78 VEGAN FOOD & LIVING OCTOBER
Pea and potato dumplings By Jessica Prescott Makes 4-6 | Prep 25 mins | Cook 1 hr | Calories 146 (per serving) 1kg (2lb 3oz) large potatoes 300g (10½oz) mangetout grated zest of 1 organic lemon (you’re using zest in the dumplings so it’s best to use organic if possible) 125-250g (4-9oz) plain ﬂour (depending on the moisture in your potatoes), plus some for rolling 1 tsp olive oil, for frying a pinch of sea salt and freshly ground black pepper a handful of rocket, to serve a handful of toasted pine nuts, to garnish (optional)
1 Preheat the oven to 180°C/Gas Mark 4. Scrub your potatoes, quarter, and then place them in a roasting tray. Bake the potatoes for 30-40 minutes or until easily pierced with a fork. 2 Shell your peas and place in a large pot of boiling water. Let the peas cook for 5-10 minutes and then remove with a slotted spoon. Do not drain the water, keep it boiling for now so you can use it to test and cook your dumpling dough in later. 3 Mash the potatoes, peas and lemon zest until the potatoes are broken up and the peas are all mushy. Start to mix in the flour, little by little, using a fork. When the dough starts to come together, add the remaining flour, and knead it. 4 Keep adding the flour until you have a ball of dough that is not too sticky and not too firm. Break off a small piece and test it by dropping it into the large saucepan of boiling water. It should float to the surface and retain its shape. If it does, you are good to go. If it falls apart, add more flour. 5 To make the rest of your dumplings pull off small chunks and roll them into balls. Top up the saucepan of water and bring to the boil, add the dumplings until they float.
1.1g Total fat
6 Put some oil in a frying pan on a medium heat. Fry the dumplings until golden brown all over. Serve with leafy greens and season well.
VEGAN FOOD & LIVING OCTOBER 79
Matcha cheesecake By Jessica Prescott Serves 12 | Prep 15 mins plus soaking| Cook 5 mins plus freezing | Calories 159 (per serving) 225g (8oz) cashew nuts FOR THE BASE 60g (2oz) desiccated coconut 100g (3½oz) sesame seeds 10 Medjool dates, stones removed ¼ tsp sea salt FOR THE FILLING 200ml (7ﬂ oz) coconut milk 4 tbsp maple syrup 2 tsp vanilla powder or extract ½ tsp sea salt 1 tbsp matcha powder a handful of mint leaves, roughly chopped (optional)
11.4g Total fat
TO DECORATE (OPTIONAL) edible ﬂower petals of your choice, peanut butter, chocolate drizzle, pistachios
1 Soak the cashew nuts in water for at least 4 hours and then drain, or boil for 15 minutes. 2 Preheat the oven to 180°C/Gas Mark 4. 3 To make the base, place the coconut and sesame seeds on a baking tray and toast for 10 minutes, tossing after 5 minutes. 4 Place the dates, sesame seeds, coconut and salt in a food processor and blend until the dates are chopped and you can press the mixture together with your fingertips. Press into the bottom of your cake tin.
5 For the filling, clean the food processor and then place all the ingredients for the filling into it, not forgetting the cashew nuts, and blitz until smooth. Taste. Add more maple syrup if you prefer it to be sweeter. 6 Pour the filling into the tin on top of the base, and then place it in the freezer. Allow to set for a few hours or overnight. If setting overnight, remove from the freezer 30 minutes before serving. 7 Decorate with the toppings of your choice and cut with a hot knife, cleaning the knife between slices. 8 After defrosting, the cheesecake will hold its flavour and form in the fridge for up to 4-5 days. TIP You can make individual cakes with this if you like. Press them into muffin tin moulds lined with clingfilm.
80 VEGAN FOOD & LIVING OCTOBER
V E G A N
G O O D N E S S
Kale scones By Jessica Prescott Makes 8-10 | Prep 25 mins | Cook 15 mins | Calories 252 (per serving) ½ tsp drizzle of olive oil, for the pan 2 small white onions, peeled 4-6 large kale leaves FOR THE SCONE MIXTURE 375g (13oz) plain ﬂour 6 tsp baking powder 1 tsp sea salt 50ml (2ﬂ oz) olive oil 250ml (8½ﬂ oz) nut milk of your choice pumpkin or sesame seeds, to garnish (optional) sea salt ﬂakes, to garnish (optional)
11.4g Total fat
1 Preheat the oven to 180°C/Gas Mark 4 and place the shelf on the middle rack. 2 Place a frying pan (skillet) on a medium heat and cover the bottom with a thin layer of olive oil. Cut the onions in quarters to remove the skin, then cut each quarter into 5mm (¼in) slices. Place in the pan and stir for a couple of minutes. 3 Rinse the kale leaves. Slice down the middle, removing the toughest part of the stem, then slice each leaf into 5mm (¼in) strips. Add to the pan with the onions. Stir until the onions are translucent and the kale is limp. Remove from the heat. 4 Place the flour, baking powder and salt in a large mixing bowl and stir with a fork to combine. Add the olive oil and stir again with the fork, then use your fingers to mix thoroughly. Add the nut milk, then using the fork followed by your fingers, gently combine everything together. Add the kale and onion mixture and use your hands to gently combine the dough. 5 Still using your hands, place 8 blobs of scone mix onto an oiled baking tray. Sprinkle the scones with pumpkin or sesame seeds and additional salt if required. Bake for 10-12 minutes or until golden. Remove and allow to cool for 10 minutes before eating. TIP If you can’t find kale, use spinach or chard leaves. VEGAN FOOD & LIVING OCTOBER 81
blood sugar Getting your blood sugar levels correct can be managed through diet. Alessandra Felice shows us how it’s done
G 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
lucose (the sugar in our blood) is essential to health because it’s required for the formation of ATP, the energy molecule in our bodies, which is necessary for every organ and cell to function.The two key hormones for blood glucose regulation are insulin and glucagon. When blood sugar is high, such as after a meal, insulin is released and helps to bring glucose circulating in the blood from the breakdown of food into the tissues for use and storage; when blood sugar is low, glucagon is released to break down glycogen (stored form of glucose in the tissues), causing the blood sugar to rise again. The body tries to maintain a constant balance between the two to function properly. But a state of continued elevated blood sugar can have a very negative effect on it as the body must release a consistent stream of insulin into the bloodstream to maintain healthy sugar levels.This will cause the tissues to become what
is known as “insulin resistant”, due to the constant exposure to insulin, which causes more and more insulin to be released to remove circulating sugar that keeps rising as tissues are not responding to insulin anymore. Besides potentially contributing to diabetes, heart disease and other chronic metabolic diseases, long-term blood sugar imbalance may contribute to other
Let’s take a quick look at what items or habits are best to reduce or eliminate to avoid blood sugar spikes. Avoid refined sugar and refined carbohydrates (baked goods, white bread and pasta) as they have a high glycaemic index (which means they’ll raise blood sugar very quickly) as well as sodas and sweet drinks, which are filled with artificial sweeteners and preservatives that will
Avoid white bread , pasta and sweet drinks, which raise blood sugar quickly, leading to a hormonal imbalance conditions like increased fat storage in the abdomen, which is also dangerous for heart health and also cause inconsistent and poor energy. Balancing blood sugar is essential for our mental and physical health!
inevitably lead to hormonal imbalance and a blood sugar spike. Switch to whole grains when possible. Also, reduce stimulants like caffeine and nicotine that cause our blood sugar to rise due to a surge in adrenaline. Now the good part, which foods to enjoy in our day-to-day life to nourish our bodies and keep our energy and sugar levels balanced.
82 VEGAN FOOD & LIVING OCTOBER
Here are some of the top ones to include in your diet...
Green leafy vegetables Vegetables such as broccoli, spinach, kale and other leafy greens are high in dietary fibre and rich in magnesium, which both help to regulate blood sugar levels, slowing down energy release and glucose absorption. Starchy vegetables like sweet potatoes and squash are not only absolutely delicious, but they contain much more fibre than regular white potatoes.They can also be a good option for people dealing with blood sugar balancing problems. Add your greens to salads, experiment with different varieties and pair them with a citrus vinaigrette or herb dressing. Steam or roast your broccoli, cauliflower and Brussels sprouts and sprinkle them with lemon juice or chilli as a snack or drizzle with tahini as a side dish.
Whole grains Whole grains like oats, brown rice or buckwheat are helpful for blood sugar levels because they are high in soluble fibre and are slower to digest. Slower digestion creates a smaller fluctuation in blood sugar compared with refined carbohydrates. Quinoa and millet are also great options, as they are high in plant protein, which help sustain energy without crashing blood sugar. Start your day with a nice bowl of oatmeal topped with berries and cinnamon or mix up your oat game by trying millet and quinoa porridge. Use whole grains to make some tasty veggie burgers or simply mix them with some sautéed vegetables topped with fresh basil or mint. And by the way, if you love your pancakes, pick buckwheat or millet flour, and that yummy maple syrup on top will be much better tolerated when paired with these high fibre and protein flours.
Legumes Think black, pinto, kidney beans, chickpeas and lentils.These are all high in fibre,
complex carbohydrates and protein, keeping blood sugar nice and steady. You can turn them into delicious dips to serve with crudités or into creamy and filling soups.They can be tossed into salads to up your protein intake and used for brownies. No, it’s not a typo.! There are so many recipes for bean brownies or chickpea frostings and mousses. They won’t only provide texture and protein to your treats, but paired with wholesome sweeteners, they can help prevent you from experiencing a sugar high. Substitute legumes for foods that are high in saturated fats or refined carbohydrates to help lower the risk of type 2 diabetes and cholesterol. Make sure to soak and rinse them before cooking to ease digestion.
Cinnamon This amazing spice has been shown to improve insulin sensitivity and cells ability to respond more readily to insulin so that less is released into your body and there will be better blood sugar balancing. It can also reduce cardiovascular disease risk by improving triglycerides, LDL cholesterol and total cholesterol levels. Sprinkle cinnamon on your porridge or on your slice of wholegrain toast with nut butter and banana.You can also try experimenting by adding it to savoury dishes like soups and curries. And try some cinnamon tea when you get that craving for something sweet. Just infuse a cup of boiling water with a couple of whole cinnamon sticks for 5-10 minutes.
Berries Compounds contained in berries, such as blueberries, raspberries or blackberries to name a few, increase sensitivity to insulin and may reduce the risk of developing diabetes. Plus they’re a powerhouse of plant antioxidants to
protect your skin, cells and boost the immune system. Add them to smoothies, munch on them as a snack and as topping for your favourite granola or yogurt. A delicious treat is mixing a cup of coconut yogurt with half a cup of your favourite berries, some vanilla and cinnamon or any spice you like, and fill an ice cube tray with the mixture. Freeze for half an hour, pop out and enjoy!
Avocados Avocados are full of mono-unsaturated fat, the kind that helps slow the release of
Beans are not just used for savoury dishes, there are so many recipes you can find for delicious bean brownies or chickpea frostings and mousses, giving you protein and taste sugars into the bloodstream, promoting less insulin release. Create a tasty guacamole or blend them to make a creamy dressing with some lime juice and a pinch of salt and pepper. And if you’re in the mood for dessert, mix it with some cacao powder and a banana for a creamy and sweet mousse.
Chia seeds These tiny powerful seeds improve insulin sensitivity and aid symptoms related to metabolic syndrome, including imbalances in cholesterol, higher blood pressure, and significant rises in blood sugar levels after meals.They also have potent anti-inflammatory powers and a high fibre content. Soak a quarter of a cup in a cup of almond or coconut milk to create a chia pudding, which is perfect for breakfast or as a snack with the addition of your favourite spices, vanilla, a touch of sweetness and some berries, nuts or
VEGAN FOOD & LIVING OCTOBER 83
Balance your blood sugar seeds and cacao nibs.You can also throw one tablespoon into smoothies as well as use them to replace egg in your favourite baking recipes. (Chia acts the same as a “flax egg”, just 1 tablespoon soaked into three tablespoons of water).
Spices Literally spice up your cooking from curries to stir fries to drinks and baked goods! Turmeric, ginger, coriander, ground curry leaves or cumin seeds all have diabetes-fighting properties, improving insulin sensitivity and metabolism of both glucose and cholesterol, reducing blood sugar and insulin levels.
Nuts and seeds Nuts and seeds are a great source of fibre, healthy fats, protein and magnesium, which all prevent blood sugar spikes and promote slower digestion and longer satiety. Grab a handful of almonds or walnuts as a snack and pair some Brazil nut or cashew butter with bananas, pears or apples. Let’s not forget seeds like pumpkin, hemp and sunflower and seed butters or tahini, which make an amazing dressing ingredient or a delicious sweet spread mixed with some maple or brown rice syrup.
Apple cider vinegar Vinegar has been found to blunt blood sugar and insulin increases. It is, in fact, able to slow the absorption of carbohydrate into the blood, or slow the breakdown of starches into sugars. Have one tablespoon in warm water before meals with a touch of cinnamon to kick-start digestion and blood sugar balancing. Or simply add it to your salads and other meals.
Final tips to remember • Include healthy fats, protein and fibre with your meals
Healthy fats help to slow down digestion, which can help to prevent blood sugar spikes. Good sources of healthy fat include nuts and seeds, avocado, flax and chia seeds, plus cold pressed and unrefined oils, such as olive, coconut, avocado. Protein works in a similar way to fat, as it slows down digestion and promotes blood sugar regulation. Good sources are legumes, nuts and seeds especially hemp and chia, soy (pick fermented products where it’s possible), peas and plant-based protein powders. Fibre, which is naturally contained in plant foods, helps to balance blood sugar by slowing the time it takes for carbohydrates to be digested, therefore slowing the release of glucose into the blood stream. Many soluble fibres can also be fermented by intestinal bacteria and improve insulin sensitivity. Examples are flaxseeds, Brussels sprouts, asparagus, collard greens, broccoli, squash, turnips, rutabagas, parsnips, chicory and beets. Other good sources of fibre are whole grains like quinoa, brown rice and oats.
• Stock up on magnesium containing foods Magnesium has an essential role in the body’s secretion and use of insulin and helps maintain proper blood sugar levels, reducing risk of diabetes type 2. Foods high in magnesium are leafy green vegetables, nuts and seeds, avocados, kelp, to name a few.
• Eat up your chromium This mineral is essential for insulin to work properly. In fact, the primary signs of chromium deficiency are increased glucose and insulin levels. Some good sources include brewer’s yeast, peas, romaine lettuce, broccoli, mushrooms, pumpkin and sunflower seeds.
• Don’t skip meals It will cause your insulin to become imbalanced all the time to stimulate the body to introduce glucose for energy.Your blood sugar is kept healthy when regular meals (and snacks if needed) are eaten.
• Exercise It helps to allow the body to remove sugar from the blood stream and move it to the tissues and muscles where it can be properly utilised and stored.
• Include antioxidant rich foods Especially the anthocyanins-type found in deeply coloured vegetables and fruits like red cabbage, purple aubergine, red radish, blueberries, and blackberries that help to preserve insulin function by protecting the insulin producing cells of the pancreas from damage. They also help support balanced post-meal blood sugar levels.
• Enjoy enough sleeping time The recommend 7-8 hours are not only good for fighting fatigue and mood swings but for improving hormonal regulation, and therefore blood sugar as well.
84 VEGAN FOOD & LIVING OCTOBER
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 AND LIVING OCTOBER 85
R E C I P E S
Sweet potato gnocchi By Nadia's Healthy Kitchen (www.nadiashealthykitchen.com) Serves 2 | Prep 40 mins | Cook 15 mins | Calories 488 (per serving) 300g (10½oz) mashed sweet potato 155g (5½) gluten-free ﬂour
Halva and Turkish delight almond milks By Nadia's Healthy Kitchen (www.nadiashealthykitchen.com) Makes 2 | Prep 10 mins plus soaking | Cook none | Calories 596 (per serving) FOR THE TURKISH DELIGHT ALMOND MILK
½ tsp salt
75g (3oz) almonds, soak in water for at least 8 hours
¼ tsp garlic powder
500ml (16ﬂ oz) water
5-7 large strawberries
2 tbsp vegan red pesto
3 Medjool dates
pinch of chilli ﬂakes (optional)
1 tbsp pistachio butter
a squeeze of fresh lemon juice
1 tsp rose water
1 Boil the sweet potatoes until soft enough to mash.
a pinch of salt
2 Transfer the mash into a large bowl, then add the flour, salt, black pepper and garlic powder. Mix until you have a smooth dough-like texture.
FOR THE HALVA ALMOND MILK
3 If the mixture still feels a bit wet, add in some more flour, 1 tbsp at a time. 4 Divide the dough in half. Sprinkle some flour on the work surface and start rolling out the first piece of dough into a long, thin cylinder. Cut the cylinder into 2.5cm (1in) gnocchi pieces. 5 Bring a large pan of water to the boil and drizzle in some olive oil. This will coat the gnocchi, which will stop them sticking together. 6 Once the water is boiling, add the gnocchi pieces and leave to cook until they float to the surface. Transfer the gnocchi to a dish and repeat with the other half of dough. 7 Once the gnocchi is ready, pour away the liquid, return the first batch of gnocchi to the pan and mix in the pesto, lemon juice and chilli flakes, stirring on a low heat.
75g (3oz) almonds, soak in water for at least 8 hours 500ml (16ﬂ oz) water 3 Medjool dates 1 tbsp tahini ¼ tsp cardamom ¼ tsp cinnamon pinch of salt
1 For the Turkish delight milk, drain and rinse the almonds, then place them in a blender. Add the water and blend on high for 1 minute. 2 Using a fine strainer, pour the milk into the strainer and start squeezing the milk out into a large bowl. Try to get as much of the milk out as possible. 3 Return the milk to the blender and add the remaining ingredients. Blend until completely smooth. 4 Transfer to bottles and store in the fridge.
8 Transfer to a serving dish.
5 Make the halva milk in the same way as above
7.6g Total fat
45.6g Total fat
86 VEGAN FOOD & LIVING OCTOBER
Gluten-free chickpea calzone By Nadia's Healthy Kitchen (www.nadiashealthykitchen.com) Serves 4 | Prep 35 mins | Cook 30 mins | Calories 497 (per serving) FOR THE DOUGH 140g (5oz) buckwheat ﬂour 50g (1¾oz) ground almonds ½ tsp salt 2 tbsp olive oil ½ tsp baking powder 4 tbsp water ﬂax egg (1 tbsp milled ﬂaxseed and 3 tbsp water) FOR THE FILLING ½ a can of chickpeas ½ a can of chopped tomatoes 1 tbsp tomato puree ½ a vegetable stock cube 2 tsp balsamic vinegar 1 garlic clove, peeled, chopped ½ an onion, peeled, chopped a handful of fresh basil a pinch of chilli ﬂakes
1 Preheat the oven to 220°C/Gas Mark 7. Mix the flaxseed with 3 tbsp hot water to make the flax egg. Leave for 10 minutes to form. 2 Mix the flour, ground almonds, salt and baking powder in a large bowl. 3 Add in the flax egg, olive oil and water. Kneed into a dough that holds together, but is not too sticky. Add more water as needed. 4 Make the filling by sautéing the onion for 5 minutes on a medium heat. Add the garlic and chickpeas and continue cooking for another minute. Pour in the chopped tomatoes and add the tomato puree, balsamic vinegar, pesto, black pepper, chilli flakes and crumble in the vegetable stock cube, or mix it with 2 tbsp hot water to help it dissolve. Mix everything and cook until the mixture thickens.
about 1cm (¼in) thick, then transfer onto a baking tray covered with parchment paper. 7 Spoon some of the mixture onto one half of the dough and then fold the other half on top. 8 Seal the edges by pressing them down with the back of a fork and prick a few holes on top of the calzone. 9 Bake for 15-20 minutes or until the top turns golden brown. 10 Decorate with a drizzle of hot chilli sauce and fresh basil.
5 This recipe will make 2 large calzones or 4 smaller ones, which will serve 2. 6 Divide the dough into 2 or 4 balls. Roll out on a floured surface into a circle
2 tbsp vegan red pesto black pepper
21.4g Total fat
VEGAN FOOD AND LIVING OCTOBER 87
R E C I P E S
Chilli By Indy Power Serves 4 | Prep 25 mins | Cook 1hr 15 mins | Calories 558 (per serving) 2 sweet potatoes 2 tbsp olive oil 1 tsp ground cumin 1 tsp ground cinnamon 1 tsp cayenne pepper The porridge dish on page 90, plus the recipes on pages 88-89 are taken from The Little Green Spoon by Indy Power, published by Ebury Press, (RRP £18.99).
1 onion, peeled, diced 2 red or yellow peppers, deeseded, chopped ½ red chilli, deseeded, chopped 1 x 400g (14oz) tin of chickpeas, drained 1 x 400g (14oz) tin of kidney or butter beans, drained 2 x 400g (14oz) tins of tomatoes 1 handful of fresh coriander pinch of salt and pepper
1 Preheat the oven to 200°C/Gas Mark 6. Peel and chop the sweet potatoes into small cubes. 2 Place them on a roasting tray and drizzle them with a little olive oil and a sprinkle of salt and pepper, before putting in the oven for about 30 minutes. 3 While they’re cooking, add the olive oil to a large saucepan on a medium heat, followed by the spices. Let them toast and sizzle for a few minutes and then add the onion, peppers and chilli to the saucepan.
chilli simmer and reduce for about 30 minutes. 5 When the sweet potatoes are ready, add them to the saucepan and give it a stir. Let the chilli cook for at least another 5 minutes after adding the sweet potatoes. The longer the flavours can infuse, the better the flavour. 6 Serve topped with fresh coriander and vegan sour cream, if desired.
4 Cook for 5-10 minutes until the onion and peppers have softened. Add in the chickpeas and beans and toss them in the mixture. Then add in the tinned tomatoes, stirring well. Let the
OPTIONAL vegan sour cream
9.6g Total fat
88 VEGAN FOOD & LIVING OCTOBER
Banoffee jars By Indy Power Serves 2-3 | Prep 20 mins | Cook 10 mins plus soaking | Calories 302 (per serving) FOR THE BASE 75g (2¾ oz) pitted dates 100g (3½ oz) walnuts FOR THE MIDDLE 2 bananas 2 tbsp maple syrup 2 tbsp almond butter FOR THE TOP 1 x 400ml (13ﬂ oz) tin of coconut milk (kept in the fridge overnight) 15g (½ oz) vegan chocolate
1 Preheat the oven to 180°C/Gas Mark 4. Take the tin of coconut milk out of the fridge to soften a little. 2 Put the dates in a bowl and pour boiling water over them, leaving them to soak for about 10 minutes. 3 Add the walnuts to a roasting tray and pop them in the oven for 8-10 minutes, until toasted and fragrant. 4 When the walnuts are ready, add them to the food processor and blend until you have a chunky, coarse flour. You don’t want the walnuts too fine, just nice and crumbly.
almond butter to the food processor (no need to clean it between layers) and blend until you have a creamy mixture. Divide this among the jars. 8 Scoop the coconut cream from the chilled tin of coconut milk (keep the coconut water for something else). Add it to a bowl and whisk until smooth and creamy. Divide this among the jars. 9 Grate the chocolate on top and serve. If making ahead of time, seal the jars and refrigerate until serving. They will last for up to 24 hours.
5 Drain the dates and add them to the walnuts, blending well until evenly mixed together into a crumbly paste. 6 Divide the base mixture among the jars and press it firmly into the bottom of each. 7 Add the bananas, sweetener and
59.8g Total fat
VEGAN FOOD AND LIVING OCTOBER 89
R E C I P E S
Fig and cinnamon quinoa porridge
Super green avocado pizza
By Indy Power Serves 2 | Prep 5 mins | Cook 15 mins | Calories 555 (per serving)
By Niki Webster from Rebel Recipes (www.rebelrecipes.com) Serves 8 | Prep 20 mins | Cook 5 mins | Calories 116 (per serving)
85g (3oz) quinoa
1 ripe avocado
125ml (4ﬂ oz) water
a squeeze of lemon juice
250ml (8½ﬂ oz) almond milk, unsweetened
65g (3oz) organic buckwheat ﬂour
3 ripe ﬁgs
½ tsp baking powder
½ tsp vanilla essence
a pinch sea salt and black pepper
½ tsp ground cinnamon, plus extra to sprinkle
150ml (5ﬂ oz) water
1 tbsp maple syrup
1 Add the quinoa, water and half of the almond milk to a medium-sized saucepan, placed on a medium heat. Pop on the lid and let it cook for about 13 minutes, until most of the liquid has been absorbed and it’s nice and fluffy.
2 Cut two of the figs in half and scoop the fruity flesh from the inside, then add it to a bowl. Use a fork to mash it up, then stir it into the quinoa with the vanilla, cinnamon and remaining almond milk. Cut the last fig into slices. 3 Let the quinoa simmer for another few minutes until it has reached a desired consistency, then stir in the sweetener. 4 Pour the porridge into two bowls, top with the fig slices and sprinkle on a little more cinnamon before serving.
a handful of toasted pine nuts a handful of rocket
1 Remove the flesh of the avocado and add to a mediumsized bowl. Mash up the avocado, then remove half and add it to another bowl. 2 Add a squeeze of lemon, plus salt and pepper to one bowl. 3 To the other bowl, add in the buckwheat flour, baking powder, salt and pepper. Mix thoroughly, then keep adding a little water and mixing until you get a dough (if it's too sticky just add some more flour). 4 Flour a chopping board, then knead the dough for a couple of minutes. Form the dough into a disc shape with your fingers by pressing into shape. 5 Heat a frying pan to medium-high and carefully add the pizza base to the pan with a spatula. 6 Cook on each side for a couple of minutes, then remove from the pan. 7 Top with smashed avocado, olives, pine nuts and rocket (or toppings of your choice).
33g Total fat
8.7g Total fat
90 VEGAN FOOD & LIVING OCTOBER
Aubergine meatballs with za’atar and kale pesto By The First Mess (www.theﬁrstmess.com) Makes 18 balls | Prep 20 mins | Cook 30 mins | Calories 127 (per serving) FOR THE MEATBALLS 2 tsp olive oil 1 medium aubergine, diced a pinch of salt and pepper 200g (7oz) cooked chickpeas 30g (1oz) almond ﬂour 1 tbsp za’atar spice blend 2 garlic cloves, peeled, chopped 20g (1oz) ﬂatleaf parsley, chopped 1-2 tsp grated lemon zest a squeeze of lemon juice 60ml (2ﬂ oz) chickpea brine 2 slices of bread, toasted, chopped FOR THE KALE PESTO 75g (3oz) raw almonds 2-3 garlic cloves, peeled, chopped 1 tsp grated lemon zest 250g (8oz) chopped kale a squeeze of lemon juice a pinch of salt and pepper 75ml (2½ﬂ oz) extra-virgin olive oil
1 Preheat the oven to 180°C/Gas Mark 4. Line a large baking sheet with parchment. Drizzle a bit of olive oil directly onto the parchment and spread it around with your hands, lightly greasing the paper. Set the prepared baking sheet aside. 2 Heat the olive oil in a large sauté pan over a medium heat. Add all of the diced aubergine and sauté until golden on all sides and the pieces are soft. Season with salt and pepper, remove from the heat, and set aside. 3 In the bowl of a food processor, pulse the chickpeas, almond flour, za’atar, garlic, parsley, lemon zest, lemon juice, and chickpea liquid from the can, until you have a smooth paste. Add the sautéed aubergine to the food processor and blend until you have a slightly chunky paste. Add the roughly cut, toasted bread to the food processor, with some salt and pepper, to taste. Blend once more until
you have a fairly chunky and solid paste-like mixture. 4 Form the aubergine mixture into balls, using approximately 2 tbsp per ball. Gently roll them, then place them on the lightly greased baking sheet. Once you’ve rolled all the mixture, slide the baking sheet into the oven and bake the meatballs for 25-28 minutes, flipping them over halfway through the cooking time. 5 For the pesto, rinse out the food processor bowl and wash the blade. Then, add the almonds, garlic and lemon zest to the bowl. Pulse the mixture until the almonds are coarsely chopped. Add the kale, lemon juice, salt and pepper to the food processor. Blend until everything is finely chopped. With the motor running, slowly pour the oil into the food processor until you have a nice pastelike consistency. You may have to use more oil, depending on how tightly you packed the kale. Once you have the desired consistency, season the pesto to taste and store in a covered container, with a thin layer of oil on top to preserve the colour. 6 Serve the warm aubergine meatballs with dollops of the kale pesto, some roughly chopped parsley, sliced tomatoes, and lemon zest.
7.3g Total fat
VEGAN FOOD AND LIVING OCTOBER 91
R E C I P E S
Spicy roasted chickpeas
Savoury French toast
By Clarissa and Florian Sehn Serves 6 | Prep 5 mins | Cook 40 mins | Calories 534 (per serving)
By Clarissa and Florian Sehn Serves 8 | Prep 35 mins | Cook 5 mins | Calories 246 (per serving)
2 x 400g (14oz) tins of chickpeas
100g (3oz) chickpea ﬂour
2 tbsp olive oil
100g (3oz) wheat ﬂour
grated zest of ½ a lemon
1 tsp ground ginger
1 tsp chilli powder
1 tsp ground coriander seeds
1 tsp turmeric
1 tsp turmeric
1 tsp ground ginger
2 tsp curry powder
1 tsp cayenne pepper
½ a yellow pepper
1 tsp agave syrup
1 small onion
a pinch of salt
1 small chilli pepper
1 Preheat the oven to 180°C/Gas Mark 4. Drain the chickpeas well in a sieve, and pat dry between two sheets of kitchen paper. Mix with the rest of the ingredients in a bowl and season with the salt.
½ a bunch of parsley
2 Spread the chickpeas over a baking tray or in a large oven-proof dish. Roast for 40 minutes in the oven, mixing well after 20 minutes. Serve immediately. TIP: try these crispy balls in a salad in the place of croutons.
a pinch of salt freshly ground pepper 8 slices of vegan toast 8 tbsp olive oil
1 For the batter, combine the chickpea and wheat flours with the spices in a bowl. Add 300ml (10fl oz) warm water and mix to a smooth batter. Set aside. 2 Wash the pepper. Remove the stalk and seeds, and finely chop. Peel and finely chop the onion. Halve the chilli pepper lengthwise. Remove the stem, seeds and ribs, and finely chop. Wash, shake, dry and finely chop the parsley. Mix all the ingredients into the batter and season with salt and pepper.
The recipes on this page are taken from Veggie Fast Food by Clarissa and Florian Sehn, published by Grub Street. (RRP £12.99).
3 Carefully dip the slices of toast in the batter. You can also use a spoon to spread the batter over them. 4 Preheat the oven to 110°C/Gas Mark ¼. Heat 1 tsp oil in a frying pan. Fry a slice of toast on both sides until crispy and brown. Take it out of the pan and keep warm in the oven. Do the same with the rest of the toast. 12.9g Total fat
15.4g Total fat
92 VEGAN FOOD & LIVING OCTOBER
Baking R EC I PE S
Turn your kitchen into a delicious little bakery of your own...
VEGAN FOOD & LIVING OCTOBER 93
R E C I P E S
Malawi coffee ice cream with salted caramel swirl By Kimberly Espinel from The Little Plantation (www.thelittleplantation.co.uk) Serves 8-10 | Prep 35 mins plus chilling | Cook 20 mins | Calories 231 (per serving) FOR THE ICE CREAM 150g (5oz) cashews 12 Medjool dates, pitted 500ml (16ﬂ oz) strong Malawi coffee (made up, not just the coffee grains) 2 sweet potatoes 1 tsp salt 2 tbsp vanilla extract FOR THE SALTED CARAMEL SWIRL 10 Medjool dates 60ml (2ﬂ oz) coconut oil 1-2 tsp salt 1 tbsp maple syrup 1 tbsp vanilla extract 30ml (1ﬂ oz) water TO DECORATE a handful of whole Malawi coffee beans (optional) a handful of dried cranberries (optional) a handful of black sesame seeds (optional)
1 The night before making this recipe, soak the cashew nuts and dates needed to make the ice cream (not the salted caramel) in water and set aside in the fridge. 2 The next day, cut the sweet potatoes into four pieces each and boil until soft. While the sweet potato is being cooked, prepare the Malawi coffee, making sure the coffee is strong and full of flavour. Once made, set aside to cool. 3 When the sweet potatoes are cooked, drain and set aside to cool. Once cooled, peel and mash the sweet potatoes. 4 Drain the cashew nuts and dates and place them with half of the coffee in a blender and blend until smooth. 5 Then add the rest of the coffee, salt, sweet potatoes and vanilla extract, then blend until smooth. Place the mixture in an icecream maker and churn until it takes on the consistency of gelato.
salt, maple syrup, vanilla extract and water in a blender until smooth, with a caramel-like consistency. If need be, add more water. 7 Once done, set aside. 8 When the ice cream is ready, transfer about a quarter into a loaf pan. Use some of the salted caramel to cover this layer, then put some more ice cream on top, then another line of salted caramel and so forth, so that the salted caramel is like a swirl within the ice cream. Keep some of the salted caramel aside to use as a topping later! 9 Place the ice cream in the freezer for 4 hours and remove 10 minutes or so before serving. 10 To serve, decorate with dried cranberries, black sesame seeds and whole Malawi coffee beans. Dilute the left-over salted caramel with water to create a salted caramel drizzle.
6 While the ice cream is churning, start working on your salted caramel swirl by first melting the coconut oil over a very low, gentle heat and then putting it, together with the dates, 12.6g Total fat
94 VEGAN FOOD & LIVING OCTOBER
Strawberry cookies and cream cheesecake By Bo @Bos.kitchen (www.boskitchen.com) Serves 10-12 slices | Prep 20 mins plus chilling | Cook none | Calories 740 (per slice) FOR THE BASE 85g (3oz) unroasted buckwheat groats 150g (5oz) whole raw pecans 175g (6oz) pitted dried dates, chopped 3 tbsp coconut oil, melted 3 tbsp carob powder FOR THE FILLING 225g (9oz) raw cashews, soaked overnight 180ml (6oz) coconut oil 200ml (4ﬂ oz) coconut milk juice of 1 lemon 2 tsp vanilla extract 120ml (4ﬂ oz) maple syrup ¼ tsp Himalayan pink salt 150g (5oz) cacao nibs 200g (7oz) strawberries, hulled and quartered FOR THE CAROB COOKIE CRUMB TOPPING 80g (3oz) dates
1 If you’re using buckwheat groats in your base, blend them for a few minutes in your blender until they are ﬁnely ground, but not so much that it turns to ﬂour. 2 Add the pecans, dates, coconut oil and carob to the ground buckwheat and blend until the mixture starts to stick together. 3 Press mixture down ﬁrmly into a 28cm×18 cm (11x5in) lined tin. Pop it in the fridge while you make the ﬁlling. If you’d like to make the crumb topping, add the dates, pecans, carob and maple syrup to your blender and pulse until crumbly. Set aside. 4 Rinse out your blender and, add the cashews, coconut oil, coconut milk, lemon juice, vanilla, maple syrup and salt. Process until smooth and creamy, stopping to scrape down the sides halfway through. Fold through the strawberries and cacao nibs. 5 Pour the ﬁlling on top of the base and pop in the freezer to set for at least 4 hours. 6 Remove from the freezer and leave for 20-30 minutes before slicing. Top with fresh strawberries and your carob cookie crumb.
110g (4oz) pecans 1 tbsp carob syrup 2 tbsp maple syrup
56.9g Total fat
Protein VEGAN FOOD & LIVING OCTOBER 95
R E C I P E S
Pink dragon fruit layer cake By Anthea Cheng (www.rainbownourishments.com) Serves 4-6 | Prep 35 mins plus chilling | Cook 20 mins | Calories 327 (per slice) FOR THE SPONGE CAKE 95g (3½oz) buckwheat ﬂour 40g (1oz) desiccated coconut ¾ tsp baking powder ½ tsp bicarbonate soda 1 tbsp Just Blends pink dragon fruit powder 75g (2¼z) coconut cream 250ml (8ﬂ oz) water 85g (3oz) rice malt syrup (to taste) 60ml (2ﬂ oz) beetroot juice 3 tbsp aquafaba (chickpea brine from the tin) FOR THE RASPBERRY CHIA JAM 25g (1oz) raspberries 1 tbsp chia seeds 1 tbsp rice malt syrup (to taste) FOR THE MOUSSE 100g (4oz) cashews, soaked in water overnight 85g (3oz) coconut cream 3 tbsp rice malt syrup (to taste) 1 tbsp Just Blends pink dragon fruit powder 60ml (2ﬂ oz) water ½ tsp agar agar FOR THE JELLY 250ml (8ﬂ oz) water
1 Preheat the oven to 180°C/Gas Mark 4. Line a 15cm (6in) cake tin with baking paper. 2 To make the sponge cake, add all the dry ingredients to a blender and whizz until it forms a fine flour. Scoop the flour into a bowl. Create a well in the centre and add all the wet ingredients except the aquafaba. Gently incorporate the wet ingredients into the dry flour. 3 Whisk the aquafaba in a small bowl with a fork until small bubbles form. Gently mix it into the sponge batter and pour into the cake tin. Bake for 20 minutes or until a skewer can be inserted and comes out clean. 4 For the chia jam, add all the ingredients to a small bowl and mash the raspberries with a fork. Mix all the ingredients thoroughly and set aside to thicken. 5 For the mousse, drain the cashews and add to a blender with the coconut cream, rice malt syrup and dragon fruit powder. Whizz until extremely smooth. Set aside. 6 Add the water and agar agar for the mousse into a small saucepan and bring to a simmer. Remove from the heat and add to the blender. Pulse the blender until the ingredients have been mixed. 7 When the sponge is cooked, remove from the tin to cool. Trim the top of the cake to create a flat surface. Return the cake to the tin and spread jam on the sponge, making sure you cover all holes. Pour the cashew mousse mixture on the jam and set aside in the fridge for 30 minutes. 8 To make the jelly layer, add water and agar agar to a small saucepan and bring to a simmer. Remove from heat and stir in the syrup and dragon fruit powder. Pour onto the cake’s mousse layer and put in the fridge to set. 9 To serve, remove from the fridge and gently slice. The cake will keep in the fridge for 3-5 days.
1 tsp agar agar 3 tbsp rice malt syrup (to taste) 1 tbsp Just Blends pink dragon fruit powder
19.1g Total fat
10.1g 0.04g Saturates Salt
96 VEGAN FOOD & LIVING OCTOBER
VEGAN FOOD & LIVING OCTOBER 97
R E C I P E S
Strawberry doughnuts By Maz Valcorza Makes 12 | Prep 20 mins plus chilling | Cook none | Calories 206 (per slice) FOR THE DOUGHNUTS 180g (6oz) pitted Medjool
The recipe on this page is taken from The Naked Vegan, by Maz Valcorza, photography by Ben Dearnley, published by Murdoch Books. (RRP £14.99).
a pinch of Himalayan pink salt or Celtic sea salt
dates, soaked in water for 1 hour, then drained
1 tbsp coconut nectar
25g (1oz) freeze-dried strawberries
3 tbsp cold-pressed extra-virgin coconut oil
115g (4oz) activated almonds
3 tbsp freeze-dried strawberries
40g (1½oz) activated cashew nuts
1 tsp lucuma powder
35g (1¼oz) activated buckwheat ﬂour
stevia, to taste
3 tbsp shredded coconut
100g (3½oz) ﬁnely desiccated coconut, approximately
3 tbsp linseed (ﬂaxseed) meal 1 tbsp lucuma powder
FOR THE GLAZE
3 tbsp freeze-dried strawberries, crushed into ﬁne crumbs
1 Blend all the doughnut ingredients, except the dates and coconut nectar, in a food processor, to the texture of ﬁne crumbs. Add the dates and coconut nectar and process until a dough forms. The dough shouldn’t be too sticky, but if it’s too dry, add a tiny amount of ﬁltered alkaline water. 2 Shape the dough into 12 mini doughnuts and refrigerate for 2-4 hours. Mix all the glaze ingredients in a high-speed blender until smooth, then transfer to a bowl. Dip the doughnuts into the glaze, then sprinkle with the desiccated coconut and freeze-dried strawberry crumbs. Leave to set in the fridge for a further hour. 3 The doughnuts will keep in an airtight container in the fridge for 5 days, or can be frozen for several months.
13.8g Total fat
98 VEGAN FOOD & LIVING OCTOBER
VEGAN FOOD & LIVING SEPTEMBER 98
Lemon meringue nests with whipped coconut cream and lemon curd filling By Emily Wilkinson from Vegan Lass (www.veganlass.com) Makes 18 nests | Prep 40 mins | Cook 3 hrs 10 mins | Calories 131 (per nest) FOR THE MERINGUES water from 1 x 400g can of chickpeas, drained and strained 140g (5oz) icing sugar 1 tsp cream of tartar 1 tsp lemon extract FOR THE LEMON CURD FILLING 225g (8oz) caster sugar 65g (2oz) cornﬂour 250ml (8ﬂ oz) non-dairy milk 250ml (8ﬂ oz) water grated zest of 4 lemons juice of 4 lemons FOR THE WHIPPED COCONUT CREAM 250ml (8oz) coconut cream, refrigerated 2 tbsp icing sugar seeds of 1 vanilla pod or 1 tsp vanilla extract
1 Preheat the oven to 100°C/Gas Mark ¼. Line two baking trays with greaseproof paper. 2 Add the chickpea water to a large, clean bowl and beat on a high speed with an electric whisk for about 5 minutes. 3 After 5 minutes, while continuing to beat, gradually add in the icing sugar. Once all the sugar is incorporated, sprinkle in the cream of tartar and the lemon extract. Keep beating until the meringue is glossy, with very stiff peaks. 4 Scoop the meringue into a piping bag, pushing it down gently with a spoon or spatula. 5 Pipe nests of meringue onto the lined baking sheets. To do this make a small circle, then add two or three spirals on top, around the outer edge. 6 Bake in the oven for 2 hours 45 minutes. Then switch off the oven and leave the meringues in there for an extra hour or two. They should be completely dry when you remove them. 7 To make the curd, simply add all the ingredients to your saucepan. Place the mixture over a medium-high heat and bring to the boil, whisking by hand as it does. Turn the heat down slightly and continue whisking until thickened and smooth. Leave to cool before use. 8 To make the whipped cream, add the coconut cream to a bowl and whisk on high speed until thickened, sprinkling in the vanilla and icing sugar halfway through. 9 Serve your meringues fresh, topped generously with lemon curd and whipped cream. If you aren’t eating them immediately, put them straight into an airtight container and refrigerate.
3.6g Total fat
Protein VEGAN FOOD & LIVING OCTOBER 99
R E C I P E S
Apple cake By Emily Wilkinson from Vegan Lass (www.veganlass.com) Serves 8 | Prep 30 mins | Cook 35 mins | Calories 380 (per slice) 220g (7½oz) plain ﬂour
Cherry ice-cream with rose water and dark chocolate By www.eighty20nutrition.com Serves 4 | Prep 10 mins | Cook 1 hour | Calories 564 (per serving)
200g (7oz) caster sugar 1 tsp bicarbonate of soda ¼ tsp baking powder
800g (3½oz) fresh cherries
¼ tsp ground cinnamon
1 x 400g coconut milk
¼ tsp ground sea salt
juice of 1 lime
85ml (3ﬂ oz) vegetable or rapeseed oil
2 tbsp maple syrup
240ml (7½fl oz) almond milk
½ tsp rose water extract
1 tbsp apple cider vinegar
85g (6oz) dark, dairy-free chocolate chips
seeds of 1 vanilla bean or 1 tsp vanilla extract
1 Remove the pips from the cherries and freeze overnight.
1 tsp almond extract 2 large apples 3 tbsp demerara sugar
1 Preheat the oven to 180°C/Gas Mark 4. Grease and line a cake tin. 2 Sieve the flour, bicarbonate of soda, baking powder, caster sugar, and salt into a large mixing bowl. In a jug, combine the milk, oil, vanilla, almond extract, vinegar, and stir. Cut the apples into thin slices.
2 Break up the frozen cherries, then in a food processor or blender, blitz them really well with the can of coconut milk until smooth. 3 Add the rose water, maple syrup and lime juice, mix again. 4 Pour into a freezable container, stir in the chocolate chips. 5 Freezer for 1 hour or until firm. Dish and serve.
3 Make a well in the centre of the dry ingredients and pour in the liquids from the jug, stirring everything together as you do. You should end up with a smooth batter. 4 Pour the batter into your lined tin and top with the apples. Mix the demarara sugar and the cinnamon and sprinkle over the top of the cake. 5 Bake in the oven for 35 minutes. If the cake is done, a skewer inserted in the middle will come out clean. 6 Remove from the oven and leave to cool in the tin for 10-20 minutes; then remove from the tin and leave to cool completely. 17.5g Total fat
28.2g Total fat
100 VEGAN FOOD & LIVING OCTOBER
Strawberry hand pies By The First Mess (www.theﬁrstmess.com) Makes 12 | Prep 20 mins | Cook 20 mins | Calories 174 (per pie) FOR THE PASTRY 280g (10oz) all-purpose ﬂour 120ml (4ﬂ oz) (more as necessary) coconut oil, cool enough to be solid 1tsp salt 1 tbsp cane or demerara sugar 120ml (4ﬂ oz) ice water FOR THE FILLING 300g (9¼oz) diced strawberries 30g (1oz) coconut sugar or evaporated cane sugar, plus extra for sprinkling a squeeze of lemon juice ½ tsp vanilla extract 1 tbsp of coconut oil almond milk for brushing
8.7g Total fat
1 Preheat the oven to 200°C/Gas Mark 6. Line a baking tray with parchment and set aside. For the pastry, start by placing the flour, salt, and sugar in the bowl of a food processor fitted with the S blade and blend. Add your solid coconut oil and pulse until the mixture is crumbly and will stick together when you squeeze it. Blend in 75ml (2½fl oz) water, or until the dough holds together well when you make a handful of it and is visibly starting to come together in the food processor. If necessary, add a little more water until the texture is right. Alternately, you can cut the oil into very small pieces and work them into the flour with bare, dry hands. Add the water and knead the whole mixture together until it has the texture described a moment ago. 2 Turn the dough onto a clean, dry surface that has been dusted with flour. If you want to use the dough at a later stage, wrap the ball in clingfilm and put it in the freezer. If you are ready to use it but not this very second, you can store it in the fridge until it’s time to bake.
4 When you are ready to cook the pies, make the filling. In a large bowl, stir together the strawberries, coconut sugar, lemon juice and vanilla. Set aside. 5 Generously dust a work surface with flour. Place the chilled disc of pie dough onto that surface. Roll it out as evenly as you can to about ½cm (¼in) thickness. Use a 9cm (3½in) circular biscuit cutter to punch out individual crusts. Lay the dough circles on the parchment-lined sheet. Spoon the strawberries onto the centres of the dough circles. Fold one side of each circle over the fruit and pinch the edges shut by pressing the tines of a fork into the edges. Brush the tops with almond milk. 6 Bake for 20 minutes or until golden brown. Allow them to cool slightly before serving.
3 When you are ready to use the dough, make sure it’s soft enough to roll, and use a rolling pin to roll the dough into a large circle, big enough that you can imagine easily covering your pie pan, using extra flour to keep things from sticking as you go. Refrigerate the dough until you have the filling made and are ready to make the pies.
Protein VEGAN FOOD & LIVING OCTOBER 101
R E C I P E S
Twix bars with banana date caramel By Amrita Levan from Crazy Vegan Kitchen (www.crazyvegankitchen.com) Serves 12 bars | Prep 30 mins plus freezing | Cook 10 mins | Calories 141 (per bar) FOR THE BISCUIT BASE 85g (3oz) gluten-free rolled oats pinch of sea salt seeds of Â˝ a vanilla pod 8 Medjool dates, pitted 3 tbsp water FOR THE BANANA DATE CARAMEL 12 Medjool dates, pitted 1 small banana 1 tbsp coconut sugar seeds of Â˝ a vanilla pod a pinch of salt 2 tbsp water 2 tsp chia seeds FOR THE CHOCOLATE COATING 140g (5oz) raw dark chocolate
4.2g Total fat
1 Line a 16cm (6in) baking tin with non-stick baking paper and set aside. 2 In a food processor, blitz the rolled oats until you have oat flour. 3 Add in the salt, vanilla, and dates. Process until you have a clumpy mixture and the dates have been chopped up and evenly distributed with the oats. Add the water and process until the mixture resembles cookie dough. Press the mixture onto the bottom of the tin and place in the freezer. 4 In the same food processor, combine all the ingredients for the caramel. Blend until smooth and then spread on the chilled biscuit base in an even layer, using a spatula to flatten any peaks or irregularities. 5 Place the tin in the freezer for at least 4 hours. 6 After freezing, turn out the twix slab onto a cutting board and cut into 12 even squares. Place them on a non-stick, parchment-lined baking tray and return to the freezer. 7 While the bars are in the freezer, melt the raw dark chocolate on a low heat. 8 When you are ready, remove the bars from the freezer and individually dip them into the chocolate. Shake excess chocolate off and place back onto the lined baking tray. 9 Repeat the process with the remaining bars and store the bars in the freezer.
102 VEGAN FOOD & LIVING OCTOBER
Pastry Whether itâ€™s a savoury or sweet filling, a pastry treat will put a smile on your face!
103 VEGAN FOOD & LIVING OCTOBER
Pastry R E C I P E S Strawberry tarts By Jane Easton Serves 6 | Prep 40 mins plus chilling | Cook 20 mins | Calories 355 (per serving) FOR THE VANILLA CUSTARD FILLING 2 tbsp plain ﬂour 4 tbsp cornﬂour 6 tbsp water 65g (2oz) caster sugar 315ml (11ﬂ oz) soya or coconut milk 2 tsp vanilla extract
Chestnut pâté en crôute By Jane Easton Serves 6-8 | Prep 10 mins | Cook 35 mins | Calories 224 (per serving)
110g (4oz) vegan margarine 30g (1oz) icing sugar 125g (5oz) plain ﬂour FOR THE TOPPING
4 onions, peeled, chopped
1 large punnet of strawberries
2 celery sticks, ﬁnely chopped
3 tbsp redcurrant jelly or other red seedless jam
2 tbsp olive oil
1 tbsp water
4 garlic cloves, peeled, crushed 100g (3½oz) mushrooms, sliced 435g (15½oz) can of unsweetened chestnut purée – or use a mixture of vacuum-packed chestnuts, chopped roughly, with some purée if you want more texture 75g (3oz) soft vegan breadcrumbs
1 Make the pastry using a food processor. Cream the sieved icing sugar with the margarine. Then add the sieved flour one third at a time. 2 If the pastry is too crumbly, add 1 tbsp ice-cold water, a little at a time. Mix it in, then form the pastry into a ball and place in a plastic bag. Chill for at least 30 minutes. 3 Make the vanilla custard filling by mixing the flour and cornflour together with water, and beat until creamy.
2 tbsp brandy a pinch of salt and pepper 2 sheets of Jus-Rol chilled, ready-rolled puff pastry soya milk, to glaze
1 Fry the onions and celery in the oil in a large saucepan, covered, for 10 minutes. 2 Add the garlic and mushrooms, Cook for 2-3 minutes. 3 Mix in the chestnut purée (or mixture) plus the breadcrumbs, brandy and seasoning. 4 Preheat the oven to 230°C/Gas Mark 8.
The recipes on pages 104-107 are taken from Viva! Cookbook by Jane Easton, published by Viva! (RRP £9.99). Available from www.viva.org.uk
FOR THE PASTRY
5 Place each pastry sheet on a greased baking tray. Divide the chestnut mixture into half and place one portion on each sheet, spooning it lengthways down the middle third. This leaves a piece of pastry on either side from which to make the plait strands. 6 Make diagonal cuts 1cm (½in) apart on either side of the chestnut mixture on both pastry sheets.
4 Gently heat the sugar and soya or creamy coconut milk in a medium saucepan. Add the cornflour and flour mixture and bring it to the boil, stirring continuously. Add the vanilla, remove from heat, place in a bowl and chill. 5 Preheat the oven to 180°C/Gas Mark 4. Grease the tin(s). If making individual tarts, divide the pastry into six pieces. Otherwise, place all the pastry into one 23cm (9in) loosebottomed tart tin. 6 Press the pastry in so that the bottom and sides are completely covered. Keep the base thin. If the pastry is a bit sticky, coat your hands in a little flour. 7 Place the tart(s) in the oven and bake for 15-20 minutes. 8 Remove and let cool for a few minutes. Carefully remove the pastry from the tin(s) and place on a rack. Let the pastry cool completely. 9 Just before serving, hull the strawberries. Slice thinly.
7 Fold these alternately to make a lattice covering the filling and trim the ends – you could make leaves from any leftovers and stick them on top with water.
10 Spoon the vanilla custard carefully into the tartlet case(s), making sure they are evenly filled. Arrange sliced strawberries neatly on top.
8 Brush each plait with soya milk.
11 Make the glaze. Heat the jelly and water together in a small pan, mix well, cool just a little, then drizzle carefully over the tarts. Let the glaze set before serving.
9 Bake for 5 minutes, then reduce the oven temperature to 200°C/Gas Mark 6 and bake for a further 20-25 minutes.
7.0g Total fat
16.4g Total fat
104 VEGAN FOOD AND LIVING OCTOBER
VEGAN FOOD AND LIVING OCTOBER 105
Pastry R E C I P E S
Artichoke and filo pie with creamy butterbeans, olives and sun-dried tomatoes By Jane Easton Serves 4-6 | Prep 40 mins | Cook 30 mins | Calories 162 (per serving) 1 medium red onion, peeled, chopped
4 tbsp black olives, pitted, chopped
1 Preheat the oven to 200˚C/Gas Mark 6. In a frying pan, heat a little olive oil and sauté the onion until tender.
2 x 400g (14oz) tins of butterbeans, rinsed and drained
6 large sun-dried tomatoes, chopped
2 Mash two thirds of the butterbeans until smooth and creamy. Mash the rest with a potato masher, leaving some texture, and mix in. Add the olive oil/soya milk, lemon juice, parsley, salt, black pepper and cayenne. Mix in well to form a creamy mixture that is stiff but not too dry.
100g (4oz) ﬁlo pastry sheets
2 tbsp ﬁnely chopped parsley
½ tsp oil to coat the ﬁlo layers
2 tbsp olive oil (or soya milk if making reducedfat version)
4 Lightly grease the tin or dish with spray or oil. Line it with several overlapping layers of filo sheets, oiling each layer well. Make sure the sheets overhang the tray so they can be folded back on top of the bake.
4 tsp lemon juice ½-1 tsp salt black pepper a pinch of cayenne pepper, start with a little and add more if desired
5 Spoon half the filling on top of the filo base and smooth out evenly. Fold over some of the filo layers that hang over the edge of the tin. Repeat the folding/spraying process with the second part of the filling. Use a little olive oil to brush the top.
1 x 400g (14oz) tin of artichoke hearts, drained, chopped
6.3g Total fat
3 Add the chopped artichoke hearts, olives and sun-dried tomatoes. Mix in gently. Taste the mixture and add more lemon juice, salt, pepper and soya milk if necessary.
6 Bake for 20-30 minutes or until golden brown. Remove from the oven and allow to cool a little before slicing into portions. 8.0g Sugar
106 VEGAN FOOD AND LIVING OCTOBER
Middle Eastern spicy filo rolls By Jane Easton Serves 6 | Prep 40 mins | Cook 50 mins | Calories 52 (per serving) FOR THE PASTRY WRAPPING
1 Let the filo pastry defrost in its bag.
1 pack of ﬁlo pastry, defrosted if frozens
2 Meanwhile, make the filling. Heat the oil in a medium saucepan.
½ tsp olive oil for the ﬁlo layers FOR THE FILLING 2 tbsp olive oil 1 onion, peeled, chopped 1 garlic clove, peeled, chopped ½ red chilli, deseeded, chopped 1 red or yellow pepper, ﬁnely chopped 1 small carrot, peeled, ﬁnely chopped 1 tsp dried thyme 1 tsp cinnamon ¼ tsp allspice 1 tbsp raisins 200g (7oz) chopped tinned tomatoes 50g (1½oz) savoury TVP, soaked in 200ml (7ﬂ oz) strong, hot stock OR 110g (4 oz) frozen veggie mince, straight from packet OR 400g (14oz) whole lentils, rinsed and drained soya milk, to glaze
3 Sauté the onion and garlic for 3-4 minutes. Add chilli, pepper and carrot and cook for a further 3-4 minutes. 4 Stir in the thyme, cinnamon and allspice and cook in for about 1 minute, stirring to prevent sticking. Add frozen veggie mince if using – defrosted or straight from the packet. Frozen mince needs no stock. 5 Add the raisins, tomatoes and soaked TVP mince if using. 6 Let this cook on a low heat for about 20-30 minutes. If using cooked lentils, add them a minute or two before the end and stir in well.
kitchen scissors, cut the sheets into 2 or 4 pieces. Use a damp tea towel to cover the sheets that you aren’t using. 9 You will need about 3-4 pieces of filo pastry per roll – oil each piece and overlap them. 10 Put a little of the mince filling in the middle and make a roll – don’t overfill or else they will burst. Repeat to make several rolls. 11 Brush with a little soya milk and transfer to the oiled baking sheet. Bake in the oven for about 25 minutes, until golden brown. 12 Serve with 250ml (5fl oz) plain vegan yogurt and 1 tbsp fresh chopped mint.
7 Preheat the oven to 180°C/Gas Mark 4. Oil a baking sheet or two. 8 Open the packet of filo pastry and unroll it carefully. Using a pair of
a pinch of salt and pepper 1 tbsp soya sauce
3.6g Total fat
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life after cheese? cheese?
When Clea Grady became a vegan she had to figure out just how to beat her cheese addiction. Clea reveals how she lived without her favourite fix
efore I was vegan I ate a lot of cheese. In fact, it was one of my very favourite things.You know that little description on your Twitter profile? Well mine had cheese listed as one of my ‘identifying features’, such was its importance in my life. Friends and family knew me as a cheese addict, an entire block of haloumi would frequently take centre stage at my dinner table, and I loved nothing more than going to our local cheese shop and trying before buying. In short, I couldn’t get enough of the stuff. So what happens when a selfconfessed ‘cheese-head’ goes vegan? Can life ever be considered fulfilling again? And, more importantly, “Do I miss it?”
I’m not exactly sure when my cheese addiction started, but I think it’s pretty safe to say it was after I went vegetarian. Up until that point I don’t recall cheese being so vital to me. At the age of 12 I announced to my family that I was never eating meat again because I thought eating an animal was “gross”. Not eating meat has always made sense to me: I loved animals and meat was part of the body of an animal. Plus, I’m not sure I ever really enjoyed it. One of my earliest memories is of refusing to swallow stewing steak at my nana’s house by continuously chewing on the piece I already had in my mouth. I did this every time I was served one of her casseroles, and in the end they stopped spooning it onto my plate. So I went veggie because I loved animals and eating them felt wrong, but at no point between the ages of 12 and 33 did I ever question dairy. I never wondered why we drank milk, or pondered on the production of cheese, or yearned to know anything about yogurt other than whether it was low in fat. I only bought free-range eggs, and I refused to buy
CLEA GRADY Clea is the marketing manager for Veganuary, an international campaign that supports people to try going vegan from January and beyond. She is passionate about inspiring others to live a healthy, happy and cruelty-free life. www.veganuary. com
products that contained palm oil. I believed that I was a conscious consumer, and that was that. So when I took part in Veganuary and discovered that my actions had been contributing to such an insane level of cruelty, i.e. the dairy industry, I was absolutely devastated. I felt like I’d been hoodwinked into taking part in something that I never would knowingly have done. And I believe this is when something very significant happened to me – I went off cheese. I’m talking in hindsight right now, as I have over two years of cheese-free experience backing me up. At the time I didn’t realise I had rejected cheese in such an absolute way. All I was doing was trying vegan for one month and finding out stuff as I went along. I was expecting to yearn for cheese, to crave it as I always had, and to battle with myself when I wanted to give in and just shove a wedge in my mouth. I was shocked when I discovered that cheese contains something (which I now know to be casein) that is totally addictive. And, like any addiction, a period of abstinence is needed to break the habit. It was unplanned on my part, but in going vegan for a month (January 2014) I gave myself the best head start for the rest of my life. I broke my cheese habit.
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But because of my total and utter love of cheese I did do a few things that made breaking that habit a lot easier. I knew before I even started Veganuary that plant cheeses were not going to hit the spot. No ‘fake cheese’ was going to charm this Stilton lover! So, I approached my vegan month as I approach many things in life – as a challenge. As a personal challenge, because I can be very bloody-minded when I set my sights on something. And as a culinary challenge, because I love to cook and was sick of making the same thing week in, week out. I was very much stuck in a vegetarian rut. So for the first, and subsequent few months, I did not seek out a slice, a block or even a sneaky piece of plant cheese. Instead I looked for alternatives to it. I didn’t just change what I was eating, I changed the way I was eating. In a few instances, I made vegan versions of old favourites – like my roasted butternut, spinach and olive salad, where the masses of crumbled feta was replaced by toasted sunflower seeds (to this day, still one of my favourite ways to liven up a salad or pasta). But most of the time, I made other stuff. I cooked vegan food, not just vegan variations of the same old vegetarian food that I was used to eating. As fate would have it, I was given a wonderful cookbook when I left my job to join the Veganuary team called Isa Does It by Isa Chandra-Moskowitz. And it was here that I discovered the utter gloriousness of cashew cheese sauces! Where had they been all my life? Suddenly, I could create things that gave me such a cheesy hit, but with none of the feelings of guilt that my dairy-laden
days were full of. Eating without guilt is another topic that needs a whole other feature. And what’s more, my husband loved them, too. He had never shared my penchant for all things dripping with melty cheesiness, but suddenly we were eating creamy, hearty food that we both could enjoy. As I delved further into Isa’s book, I discovered there were so many things out there to make that I’d never even known about.Tofu scrambles, seitan and gravy bowls, satay sauces and so many types of Mac and Cheese that I couldn’t decide on a favourite. I was making and eating such flavour-filled dishes that not once did I think that it needed anything else. It was a real time of revelation, and vegan cooking continues to excite and motivate me every day, more than two years on. Of course, curiosity got the better of me after about six months, and I have now tried many store-bought plant cheeses. (After going without dairy cheese for so long the prospect of a cheese and pickle sandwich was fairly momentous!) I think that Violife is great with chutney or Marmite in toasties, and can be combined with Vegusto’s No-Moo Melty for a lovely pizza topping, and Bute Island’s creamy Sheese is perfect for baked spuds or bagels.Violife have also recently launched a parmesan-esque cheese, which is scarily similar to its dairy
counterpart, and grating it over a meal feels almost sentimental. Interestingly though, I don’t eat this way very often. In fact, these sort of things are my ‘lazy cheats’, rather than the everyday foods they once were. I prefer avocados on my bagels, homemade hummus and ‘boldslaw’ on my potatoes, and I make my own melty pizza cheese
After giving up cheese I eventually discovered the utter gloriousness of cashew cheese sauces. Suddenly, I found that I could create things that gave me such a cheesy hit! out of potato and carrot – I kid you not!. Without dairy, my food has become so much more vibrant and more varied, and I genuinely don’t want to eat the way I did before. So, back to my original question. Do I miss it? And to that I answer honestly, and without a shadow of a doubt. “No”.
VEGAN FOOD & LIVING OCTOBER 109
Say cheese? Finding it hard to live without cheese? We show you some tasty alternatives to add to your fridge
Product: Smoked and Creamed Price: 250g jar £6.95
Product: Ethiopian Spices Price: 150g tub £7.95
Product: Better feta Price: 200g £5
If you are looking for a smoky pot of goodness to tickle your taste buds, then this is the one for you! With its distinct paprika flavour, this creamed chease is the perfect spread on a bagel. So much so that no other pickle or chutney would be needed to complement it. It has a beautiful rounded flavour and would be perfect in a crusty bread sandwich, loaded with simple salad leaves. No other spread would be required, you could slather this chease on both slices, then tuck in to a tasty lunch! It is also very smooth, so spreads easily, in fact we ended up just eating it off the teaspoon! If you were finding the ‘traditional’ cheese transition difficult, then this alternative will banish any doubts.Tyne Chease also do a garlic creamed chease and an Ethiopian spiced product. It keeps for four weeks in the fridge or three months in the freezer – but we reckon it’ll all be eaten long before that! www.tynechease.com Verdict: ★★★★★
This chease had our deputy editor Lizi's name on it for testing, as she's definitely a spice kind of girl! It was created by the founder of Tyne Chease, who was inspired by her childhood memories of growing up in Ethiopia. It has exotic and warming notes, which comes from the unique blend of spices.These include cumin, coriander, fenugreek, pepper, ginger, thyme, cloves, nutmeg, cayenne pepper and allspice. One of the perfect things about this mixture is that there are at least three spices in there that Lizi isn't keen on, but blended altogether, she thought the flavour was fantastic. The spices are lightly scattered on the cheese, so when you put your knife in they scatter through the creamy chease and naturally mix well.The chease itself is delicious. It’s creamy, soft and could easily be eaten on its own or spread on a fresh, crusty roll. If you wanted to have a chutney we would suggest a soft fig and onion jam, without any extra chilli! This is a fantastic chease, we can’t recommend it highly enough. www.tynechease.com Verdict: ★★★★★
We love the texture of this tasty feta, it’s more like a soft cream cheese, with a really tasty, freshtasting blend of herbs that would taste amazing when spread on a bagel. One of the good things about this feta is that a little bit goes a long way. Again, this is an advantage when it comes to using it for all the family. It definitely has a subtle tofu tang about it with a sesame hint, which isn’t disappointing. It also has an overture of chives, and consequently it would be lovely cubed and tossed in a fresh green salad, which would also offset the slight saltiness created by the sesame seeds. For those who have a penchant for hummus, this product has also got a hint of tahini. So, as it spread quite easily, it would be delicious on celery sticks for a refreshing snack. It’s a tasty cheese in its own right, there is no doubt about that! www.lettices.com Verdict: ★★★★★
110 VEGAN FOOD & LIVING OCTOBER
ne of the most difficult things for new vegans is finding a substitute for Cheddar, blue cheese, mozzarella or Parmesan. For years many vegans simply had to do without, and many just didn’t want to embrace ‘fake cheeses’ made from plant-based products. But there is a growth in vegan cheeses, and we taste tested a few to find out just which ones hit the spot!
Follow Your Heart
Chao slices Creamy Original Price 200g pack (10 slices) $7.69.
Product Parmesan Style (Shredded) Price 113g tub £4.49.
In terms of texture, smell and taste, this cheese is really similar to traditional dairy cheese squares. We think it would melt well, too. It has a buttery flavour, which is excellent, as it feels more like a ‘real’ cheese.This makes it easier to give to all the family. We couldn’t really tell the difference, it was similar to a really light, soft Cheddar.You could taste the flavour immediately and it also had a pleasant, slightly coconut aftertaste. Another good point is that is comes in slices.This makes it perfect for sandwiches, whether it be for work or school lunch boxes, or for picnics and days out. As well as tasting delicious on it’s own, it would go well with a range of different chutneys, including a chilli jam.This cheese is a real keeper! It also comes in tomato cayenne flavour, plus a coconut herb. www.fieldroast.com Verdict: ★★★★★
We were amazed at just how like traditional Parmesan this is in terms of taste, smell and texture.You could easily serve this with a nice bowl of spaghetti to non-vegans, and they’d be none the wiser! It’s perfectly salty, and has a lovely deep, cheese flavour. Like ‘traditional’ Parmesan it’s slightly tangy, but still maintains a lovely rich, rounded flavour. As well as scoring high on the flavour side of things, it also has a lovely texture. In fact, it’s more like a freshly grated Parmesan cheese, rather than a tub of dried. Usually, dried and grated Parmesan is like old sawdust and isn’t fit for any dinner plate! Not so with this product. It tastes good AND looks good, so it would be a welcome finishing touch to any dish. We certainly wouldn’t restrict it to pasta dishes – it would be lovely tossed through a fresh tomato and green salad, just to add that extra flavour, without any extra effort! www.followyourheart.com Verdict: ★★★★★
Vegan Cheese Lovers Club Product Creamy Cashew: Speciality range Price 200g £6.75 This cheese almost has the appearance of a soft fudge, but that is where the similarity ends. It cuts and spreads easily, yet it still has a lovely rustic texture, which would appeal to adults and children alike. It has quite a distinctive flavour, not so much of cashew, so don’t let the name of the cheese put you off if you’re not a fan of cashew nuts.The flavour leans more towards garlic than anything else. Again, even if you don’t like garlic that much, don’t worry, it’s soft and certainly not overpowering. We found it really went well with fruit, especially ripe, fresh plums. It isn’t too salty either, so it would go well on crackers or even in a sandwich with a fruity chutney. We also think it would be tasty mixed through mashed potato – although don’t use too much, you simply want to add a bit of flavour to an otherwise uninspiring plate of potatoes! www.vegancheeseloversclub.co.uk Verdict: ★★★★★
VEGAN FOOD & LIVING OCTOBER 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
How do I know what to order when I’m eating out at a non-vegan restaurant?
It can be rather daunting being the only vegan in your group of friends or family, and there has been many a time when I have gone along to non-vegan restaurants with an ounce of apprehension. However, fear not, based on my experiences of eating out I have armed myself with tactics to ensure I leave feeling full and nourished. Firstly, if you know where you are planning to eat out you can always contact the restaurant in advance and inform them you are vegan. Almost every restaurant will be more than happy to cater for you, chances are they’ll create a specific vegan option just for you. If dining at a chain restaurant, you’ll be pleased to know that the vast majority already cater for vegans. Separate vegan menus and clearly labelled food allergens are now commonplace with vegan cheeses available at certain stores and full allergen guides for each dish listed online.
If you end up going on a spur of the moment meal out, no problem! Simply search the menu for vegetarian options including salad, pizza or pasta – all of which can then be “veganised” by removing animal products and substituting for extra veg. I have been known to completely construct my own dish using a basic salad on the menu without cheese, and then selecting an assortment of vegetables, pulses and grains found on the menu! One way to ensure that you are not served anything non-vegan is to mention to your server that you are allergic to dairy and eggs. This will help them to advise you on dishes that will best suit your requirements. Ordering sides of rice and grains is always a great option to leave you feeling fuller and to ensure your nutrition is still maintained to a high level. Some of the best naturally vegan-friendly eateries (and indeed some of my personal favourites) are Asian restaurants. Simply sub the meat for extra tofu or vegetables in a curry or stir-fry and make sure to check that the sauces contain no cream, milk or fish. Some of the essential things to remember: ensure the pasta is egg-free, that the chef
cooks without using butter and always check that breads don’t contain milk or an egg-glaze. Another tip is to enquire about the make-up of dressings on salads as these often contain honey or eggs. If in any doubt, simply replace dressings with olive oil and lemon juice. Charlotte Willis
I do a lot of weights at the gym, can vegans build strong muscles?
Absolutely! Here’s an encouraging fact for you: Kendrick Farris, the only male US weightlifter to compete in the Olympics last month, is vegan. Kendrick is just one of a whole host of vegans at the top of their athletic game, including in strength-training categories, so you’re in good company! You can definitely get everything you need to suit a very energetic lifestyle from a vegan diet. I’ve spoken to Heather Russell, a registered dietician, and put together some tips to ensure you’re meeting all of the necessary requirements. Effective training is necessary for building strong muscles, but what you’re eating is equally as important. As a starting point, ensure that your diet is balanced and varied, including plenty of whole foods. It’s also essential to ensure that you’re getting enough calories to meet your energy needs. If you don’t get enough calories (mainly in the form of carbohydrates), you will feel tired, and your body won’t be able to use protein to repair and develop your muscles. And speaking of protein, how many vegans have endured those fun little questions about this particular nutrient? Of course, protein is important – it’s an essential part of our diet. However, vegans generally don’t struggle to meet protein requirements, and interestingly, average protein intakes in the UK are well above recommendations. To ensure you’re getting enough protein for optimal muscle growth and repair, try to include some form of protein-rich food in each meal. The options are endless, but to give you an idea this could mean peanut butter in your morning smoothie, tofu in your lunchtime sandwiches and chickpeas in your curry at the end of the day. Think about bulking out your meals with a variety of pulses, and snacking on nuts and seeds. Some people opt for protein powders or
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OUR EXPERTS CLEA GRADY Clea is the Marketing Manager for Veganuary, an international campaign that supports people to try going vegan for January and beyond. A vegetarian since the age of 12, she became vegan after participating in the very ﬁrst Veganuary in 2014 (she joined the team just three months later). Describing herself as “an unconscious vegetarian, but a very conscious vegan”, Clea is passionate about sharing information and ideas, and inspiring others to live a healthy, happy and cruelty-free life. www.veganuary.com
shakes to up their intake. While vegan protein powders are readily available, where possible it’s preferable to get your nutrients from food rather than supplements, which means you’ll be taking on fibre, vitamins and minerals at the same time. Good luck with your training, you’ll be fit and healthy in no time! Elena Orde
Isn’t it expensive to become a vegan?
It’s a myth that being vegan is expensive, but it’s one that has taken a strong hold, so I’m really glad you’ve asked this question. My guess is that those unfamiliar with cooking and preparing food without animal products assume that vegan eating is all about replacement products – and to a certain degree that’s completely understandable. For the majority, imagining a meal without animal protein is a rather difficult thing. But the truth is, when you go vegan your whole way of eating changes. Think of your standard ‘meat and two veg’. Nothing could be further from the way most vegans eat! Veggies are no longer a ‘side’ – something chucked onto the edge of a plate with very little thought – and a vegan plate is often without a ‘centrepiece’ because the whole meal is such a riot of flavour, texture and colour.
A complete vegan meal will have a mix of plants and wholefoods, and when you start thinking about what those actually are, the idea of it being expensive goes out the window. Consider the basics that almost everyone has in their kitchen cupboards: rice, dried pasta, canned beans, lentils, herbs and spices, and everyday vegetables, like potatoes (sweet and regular), carrots, broccoli, cauliflower, spinach, mushrooms and kale: all vegan and really affordable. For most, replacement products like vegan meats are something to aid the transition to veganism, rather than a daily staple. And, if you’re anything like I was, there’s a tendency to try everything that’s marked ‘vegan’ purely out of sheer curiosity! But that dies down after a short while and you settle into a more regular way of eating; buying the products you like and sticking with them. For example, I have some Fry’s products in my freezer for lazy meals, and I’ll buy Violife cheese if I’m having a Mexicanthemed dinner party or fancy cheese on toast. Typically, I make quick and easy meals with veggies, brown rice, quinoa, bulgur wheat, pasta, beans and tofu. It’s much cheaper (and better tasting!) than when I was a vegetarian. Veg boxes are a great way to keep fruit and veg costs down! My local grocers does a fantastic one and offers home delivery as well, so have a look online and see what’s local to you. Clea Grady
CHARLOTTE WILLIS Charlotte Willis 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. ELENA ORDE Elena Orde is the editor of The Vegan Society’s magazine, which has been running since the society’s inception in 1944. The Vegan shares inspiring stories of vegan activists from all over the world, and informs members about The Vegan Society’s latest projects and campaigns. Elena enjoys interviewing vegans from all walks of life, researching the best vegan recipe hacks, and talking about the exciting successes of The Vegan Society. www.vegansociety.com
VEGAN FOOD & LIVING OCTOBER 113
E a ti n g o u t
around the UK
e best veganShannon Blanks nine of th the country! friendly eateries around uth, be From the North to the So e prepared to give your tast buds a treat... Maitreya Social
89 St Mark’s Road, Easton, Bristol, BS5 6HY If you are heading to Bristol, be sure to visit Maitreya Social for a cosy atmosphere and great vegan food. They are 100 per cent vegetarian, but they offer a great range of vega n options. Their most popular recently has been the aubergine, sweetcorn and cashew roulade with a side of polenta fries. Their menu is simple and contemporary and you can expect hearty, delicious meals that are affordable. They are also an art spac e, so you can enjoy the independent art while you dine or head there on a weekend to experience their live mus ic events and performances. Most famous for: Their aubergine, sweetcorn and cashew roulade comes with a side of rosemary and garlic polenta fries, sun-dried tomato salsa and dressed lentils
The Canvas Café
42 Hanbury St, London, E1 5JL
rse vintage stores Brick Lane is known for its dive a turn onto take and hipster atmosphere, but London’s first find will you and et Hanbury Stre Happy Café. aspects of your The Canvas Café nurtures all local, ethical de, ema well-being, with their hom their simple n, vega rely enti not h food. Althoug urful salads, colo of but delicious menu consists s that are cake raw and es othi smo homemade t truly wha , ever suitable for a vegan diet. How n of ntio inve r thei is ue uniq café makes this seeing r Afte kes. the incredible vegan freaksha with d fille e wer that m agra Inst on news feeds Café vas Can the extravagant concoctions, e some vegan decided to get creative and mak s out. They mis to versions, so we don’t have berry and rasp as such ours flav y include tast e more som on king avocado, but they are wor ! soon see to ct expe can you ch varities, whi Most famous for: Their freakshakes
110 Talbot Road, W11 1JR Notting Hill is home to divine eateries and secluded spots, which many vegans are excluded from, but head to Talbot Road and divulge in food galore at the Nama Foods raw food restaurant. Tucked away in a shady spot, this restaurant is perfect for any occasion and will satisfy all your cravings. Open for breakfast, lunch and dinner and offering a brunch and divine dessert menu too, you
can visit here whenever you fancy. It is 100 per cent vegan, so you won't be given a separate menu or left to make a meal from the side dishes. You get to enjoy everything they have to offer, whether it be the chocolate caramel cake, their signature pizza or their filling breakfast wrap. They also offer raw food cooking classes, so you can spend your free time making culinary delights.
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E AT I N G
27A Mann Island, Liverpool, Waterfro L3 1BP
O U T
A RO U N D
T H E
pub/ Everyone loves a classic upmarket and bistro that makes you feel at home y time ever arms open with you welcomes all day you visit. The Loungers serves food ns. vega and acs coeli both for s and cater place Their unique atmosphere makes this d boar a grab So . spot out a great hang game, order food and spend your time huddled in this homely restaurant. Most famous for: ger Their Thai spiced quinoa bur t kfas and vegan brea
Leeds Manchester Ice Shack
160-164 Wellington Road, Withington, Manchester, M20 3FU It is rare to come across a specific vegetarian and vegan dessert parlour, but the Ice Shack serves you all kinds of vegan goodness. Founded by a group of family and friends who have a love of serving incredible desserts at an affordable price, they have created a vast range of delectable treats, all of which you can enjoy! To be extra ethical, all the parlour furniture is either reclaimed, donated or recycled and they like to save paper, so don’t expect a paper receipt. This place may be small, and a local hangout for Manchester’s vegans, but they are sure to make you feel at home and there is no doubt you will love everything you try.
Humpit-Hummus Corn Exchange, Call Lane, Leeds, LS1 7BR Hummus goes well with so many foods, such as raw sticks of carrot or broccoli, plus it’s great to add to many dishes as a side dip. However, after travelling around the Mediterranean and the Middle East, sampling great meals based purely on hummus, pita bread and falafel, Humpit Hummus decided to create a niché little place where everyone could come and learn to love hummus in all its glory. Order their Humpit Classic when you visit, it’s their most popular dish, consisting of hummus, topped with whole chickpeas, olive oil, parsley and paprika, and accompanied with a warm fluffy pit on the side. Most famous for: Their Humpit Classic
VEGAN FOOD & LIVING OCTOBER 115
Boston Tea Party
190 Corporation St, Birmingham, B4 6QD Boston Tea Party is a modern independent British café with a mission to serve good things in great spaces that nourish the body, as well as warm the heart. Refusing to compromise on quality or ethics, they seek openness and integrity, as well as being determined to keep their independent spirit alive. Getting that balance correct is always the key, they aim to remain as a café to be discovered and their brown rice porridge and super salad are sure to be worth the visit! Most famous for: Their brown rice porridge and super salad
Cherr y Reds
The Hope & Ruin, 11-12 Queens Road, Brighton
Kings Heath, 16 York Road, B14 7RZ Travelling can always make you reach for unhealthy quick options, and train stations are never usually a place where vegans can flourish when it comes to dining. However, a stone's throw away from New Street station, Cherry Reds offers some great vegan alternatives. Famous for their hearty vegan
breakfast, this place is a must visit for early mornings, plus when you get those afternoon sweet cravings, their vegan cakes will certainly hit the spot. Most famous for: Their vegan cakes and hearty vegan breakfast
Fancy junk food without the junk? Beelzebab caters 100 per cent for vegans who are craving hot dogs, each, kebabs and loaded fries. They offer a variety of allowing you to pig out on all the things you miss from your pre-vegan days. They also do ice cream and brownies that you can have as a naughty treat sit afterwards. Order a pint and a doner kebab and back and enjoy your ‘cheat day’, which when you think about it, isn’t unhealthy at all! Most famous for: Their signature beelzebab kebab
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ON SALE N20 E X OCT T I S S U E
VeganFood & L I V I N G
Comfort cooking Make the most of the dark winter evenings to stay in and cook up a warming vegan feast FOOD WASTE Find out how to join in the ďŹ ght against our throwaway culture
FORAGING Get to grips with the basics of picking your own wild mushrooms
* Contents subject to change
Start getting ready for Christmas! Understanding the vegan trademark We chat to Evanna Lynch
VEGAN FOOD & LIVING OCTOBER 117
VFL05.Next month.sf2.indd 117
CHARLOTTE WILLIS Charlotte is a student researcher of nutrition and human disease. She also writes for the Vegan Society and online publications.
is the beast
Beauty is certainly more than skin deep. Charlotte Willis guides us through the world of cosmetics 118 VEGAN FOOD & LIVING OCTOBER
ow many skincare, beauty or cosmetic products do you use in one day? The beauty and skincare industry provides us with a plethora of different creams, soaps, lotions and potions that your skin and body come into contact with on a regular basis. But it seems that our skin may be struggling. There has been a marked rise in the prevalence of both sensitive skin and specific skin conditions such as acne, eczema and psoriasis over the past decade. In fact, a recent European report revealed that as many as 52 per cent of the UK claim to currently have sensitive skin – myself included. Could it be that a stark twofold increase in the number of cosmetic and dermatological chemicals present in our bathroom cupboards and beauty bags could be exacerbating this issue?
A WAKE UP CALL My alarm wakes me at 6:30am every day. I jump in the shower after a workout, wash, moisturise, style my hair and apply makeup all before facing the day ahead of me. That’s a total of 19 products my skin has been exposed to in the first two hours of my day! Much like the vast majority of the population, I was used to using shop-bought and mass-produced cosmetics and beauty products as part of my daily routine. Promising to beautify, clarify, hydrate and enhance – these products are marketed in such positive ways that portray
t can be hard to know just which products are safe as there is a multitude of misleading claims made by advertisers and product developers. My best advice is to always look beyond the claims and read the labels carefully. Products that state “all natural” or “from natural sources” doesn’t guarantee that they will be chemical-free or beneficial for the skin. Below are a list of the beauty industry’s worst offenders:
SLS USE: Found as a foaming or bubbling agent in most common body washes, shampoos, facial cleansers and gels. ISSUE: Over-exposure has been linked to eye damage, breathing issues and inflamed skin conditions such as acne, eczema and psoriasis. It is also toxic to marine life.
PARABENS USE: Widely found in cosmetics, moisturisers and shampoos to act as a preservative. ISSUE: Parabens easily penetrate the skin’s tissues and can disrupt hormonal functioning. It is estimated that an average woman is exposed to 50mg of parabens per day.
BHA & BHT USE: Antioxidant preservative found in lipsticks, cosmetic products and moisturisers.
health and vitality. But what the glossy ad campaigns and false-promises fail to mention is the lengthy list, worthy of a chemistry lab, of chemical ingredients that are concealed on the labels. As a nutritionist and healthy living enthusiast, I’ve adopted a rule for maintaining my health: never to consume food that contains an ingredient I cannot pronounce, comes from animal sources, or can’t be easily sourced from a supermarket shelf or farm. For years now I have been power-reading nutritional labels, scrutinising ingredients down to their microscopic effects on my body and researching the health effects of certain food-industry chemicals. But, despite having sensitive skin for the majority of my life and struggling with various skin complaints, I never
ISSUE: Long-term exposure has been linked to liver, thyroid and kidney problems in humans. It has also been noted by the United Nations Environmental Program to bioaccumulate in aquatic wildlife.
COAL TAR DYES USE: To add colour and pigmentation tints to products such as cosmetics, body washes and shampoos. ISSUE: These dyes are derived from petroleum and are recognised as being particularly carcinogenic when ingested.
PHTHALATES USE: Helps skincare products such as moisturisers to absorb into the body. ISSUE: This chemical has been classified as a probable human carcinogen.
once thought to inspect the labels of the very products that I was smearing, rubbing and delicately brushing all over my skin every day. With the UK recently banning the use of microbeads (small, plastic exfoliators that contaminate
The glossy ad campaigns and false promises fail to mention the lengthy list of chemical ingredients that go into their products, which wouldn't look out of place in a chemistry lab water supplies), I dug deeper into the cosmetic industry, and what I discovered truly opened my eyes.
A SHATTERED ILLUSION Take a look at the back label of your favourite cosmetic product. Be it a
VEGAN FOOD & LIVING OCTOBER 119
Pure. Simple. Natural.
Here are a few cosmetics that you can rustle up yourself and enjoy at your leisure.
shampoo, bronzer, body scrub or shaving gel – just how many ingredients from that list can you identify? The beauty and cosmetic industry utilise a number of different chemicals and additives in commonly used products in order to add colour, texture, fragrance to ensure they perform as promised. These chemical agents include petroleum derivatives, inorganically manufactured preservatives, mineral oxides and ores extracted in such a way that renders them actively harmful to the body, along with various types of plastics, alcohols and sulphates.
ALOE VERA SOAP 1 foaming soap dispenser 75g (2¼oz) pure organic aloe vera gel 75g (2¼oz) Dr Bronner’s Castille Soap 250ml (8ﬂ oz) pure ﬁltered water 10 drops of mixed essential oils for fragrance and skin-type Combine all ingredients together in a mixing bowl and stir gently before decanting into your soap dispenser. Shake before each use. FACIAL OIL MOISTURISER 75ml (2½ﬂ oz) jojoba oil 75ml (2½ﬂ oz) rosehip oil 10-12 drops of essential oils such as lavender, rose, frankincense and geranium for sensitive skin or tea tree and neroli for blemish-prone skin
BODY BURDEN The Body Burden is a term used to reflect the accumulation of environmental and cosmetic toxins found in your body. Sure, our bodies have a self-cleaning mechanism to help
Beyond Skin Deep Often carrying a hefty price tag, many products claim to be “suitable for sensitive skin” and yet contain ingredients linked to outbreaks of acne, eczema and psoriasis as well as contact dermatitis, redness, pigmentation issues and skin rashes. Far from just simply clogging pores, chemicals found in cosmetics can bio-accumulate in your body even when they are washed off. Sinking through the skin’s deeper dermal layers, toxic chemicals find their way into the bloodstream where they interact with the body at a cellular level. Some are harmless, however, certain ingredients can trouble us in alarming ways,
TRADITIONAL INDIAN FACE MASK 1 tsp turmeric powder 1 tbsp gram ﬂour 1 tbsp apple cider vinegar 2 activated charcoal capsules, broken and contents removed Combine all ingredients together in a small bowl, apply onto skin and leave to harden. Wash off after around10 minutes. COCONUT TEETH WHITENER 75ml (2½ﬂ oz) melted coconut oil a few drops of peppermint oil Swill around the mouth for around 5-10 minutes to naturally whiten teeth.
us remove unwanted substances that we encounter on a daily basis. But when we overwhelm our system or regularly expose ourselves to toxins, we can soon develop issues. It’s easy to see how this could occur. A prominent Canadian study in 2010 by The David Suzuki Foundation (an ethical living organisation) found that as many as 80 per cent of all randomly selected beauty products found in participant’s daily routines contained
ranging from growth hormone disruption to pro-carcinogenic action. Staggeringly, the American Cancer Association suggests that 90 per cent of us have evidence of parabens (unnatural and harmful cosmetic preservatives) present in our urine at any one time. There is growing concern being raised by scientists as to the potential damage of these chemicals.The American Cancer Association goes as far to suggest that parabens found in beauty products may have oestrogen-like properties that could proliferate breast cancer, and disrupt hormone synthesis in pubescent adolescents.
at least one form of toxic chemical that has been scientifically proven to cause health complaints. Even more staggering, however, is the fact that most cosmetic and beauty companies are aware of the dangers of using such ingredients – and yet refuse to remove them from products available for public purchase. Furthermore, manufacturers are not required to prove the safety of many ingredients that are used in cosmetic toiletries in the UK, with the USA and Canada having more relaxed regulations for toxicity and cosmetic chemical testing. This is a concern, as a large proportion of top-selling branded make-up and hair-care products are imported from these countries. However, there is good news. A growing concern over cosmetic safety has inspired the creation of natural skincare and toiletry companies. Alternatively, you can turn your kitchen into an apothecary! By creating your own plant-based skincare products, and soaps, you remove a large amount of chemicals from your daily routine. Try out my favourites above.
120 VEGAN FOOD & LIVING OCTOBER
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I N T E RV I E W
In the kitchen with
Juliet Gellatley We catch up with Juliet Gellatley, founder of Viva!, who deals with the animal cruelty and health side of the vegan campaigning organisation When you founded Viva! in 1994 did you have any idea just how successful it would be getting the vegan message across? I had already spent eight years campaigning nationally on vegetarianism. We were starting to win the war, the number of vegetarians skyrocketed in the 1980s and 1990s. In forming Viva! I wanted to campaign loud ‘n’ proud on all vegan issues – but particularly for the animals. The results are tangible with a gargantuan shift in attitude towards veganism in the last 20 years. This is just the beginning. The tide is turning.
Were there ever any dark days when you felt Viva!’s cause was waning? The dark days are when I investigate farmed animal cruelty. I always feel a sickness in the pit of my belly. I feel anger at the abject misery we cause on a global scale, as well as despair and sadness at not being able to rescue all the innocent prisoners. But also hope that by exposing the reality of these hell holes, people will change.
You were a vegetarian before you became vegan. Why did you change? My final trigger for progressing to veganism in my twenties was sudden and very close to home. Four pregnant heifers arrived in the field alongside my garden. One of them unexpectedly gave birth to a perfect little bull calf amidst the long grass one sunny evening. I stood and watched as the mother lovingly licked her offspring from head to foot, unhurriedly, calmly and with transparent
contentment. Then she rose to her feet and gently nudged the little calf to his feet with her muzzle. The next day, the farmer arrived and scooped the calf into his arms and walked away with him, his mother following behind without any need of tethers, concerned for the welfare of her young. I found out that after just one day, he and his mother were separated as they always are – she to begin her twice-daily sessions in the milking parlour, he to be shot as an unwanted ‘by-product’. I went vegan.
It’s reported that the number of vegans in Britain has risen by more than 360 per cent over the past decade. How does that make you feel? It gives me hope. It can seem like a massive struggle to create the ripples needed to form the waves of change. But there comes a tipping point. And that starts to happen when ‘ordinary’ people realise that change is not a threat, but essential and positive. We are getting to that point.
Can you tell us about the successful ban from mainstream supermarkets of ‘exotic’ meats campaign? Not so long after Viva! formed, kangaroo (and other so-called exotic meats such as ostrich) were introduced in almost all UK supermarkets. The kangaroo industry was ferocious in its marketing attempt to get the British public to accept wild animals being killed for meat and skin as the norm. They paid Tesco, for example, for prime shelf space. Having witnessed mother kangaroos being shot, I feel passionately that this massacre must end. Viva!’s kangaroo campaign succeeded in persuading all supermarkets to withdraw kangaroo and other ‘exotic’ meats in the 1990s and ‘00’s. We also persuaded Nike and Adidas to stop using kangaroo skins and encouraged their growth of synthetic football boots.
You founded Viva!Health in 2002, has that been successful in getting the health beneﬁts of a vegan diet across? Viva!Health (an arm of Viva!) has made huge inroads in persuading people that meat, fish and dairy harm our health. Half the population have actively reduced their meat consumption knowing
it is unhealthy – that is a gigantic shift in the perception of meat in 20 years. The focus is now very much on dairy, too.
Viva!’s Convert A Parent campaign was also a great success. Do you think embracing a vegan diet as a child is the key? Yes I do. The government conducts an ongoing survey of children’s diets and it makes grim reading: almost one-third of boys and girls are overweight or obese and very few meet the 5- a-day target for fruit and veg! Over 90 per cent eat too much fat. Vegan kids are generally much healthier than their meat-eating counterparts. They do not kill animals, and they help protect the planet. The world needs a dietary revolution and the young can lead the way.
Can people of all ages eat a vegan diet? Is it never too late to start? A vegan diet is the best diet for anyone of any age! We had a butcher in his 70s become vegan – anyone can change and they do!
Dairy products, most notably milk, are deep-seated in most people. How can people change their relationship with dairy? The love affair with dairy is crumbling. Milk consumption is dropping and we have more queries on going dairy-free than anything else. Cows’ milk contains 35 hormones and 11 growth factors, including those linked to breast cancer.
What advice would you give to people thinking of becoming vegan, especially if family and friends think it’s ‘odd’? Be proud to be vegan and don’t become defensive. Cheerfully educate them to all the positive benefits of saving animals, the planet and your health!
Finally, here’s a toughie! If you had to pick ﬁve of your favourite vegan ingredients, what would they be? Tofu, avocados, raspberries, garlic and grapes (vino!) To find out more about Viva! visit www.viva.org and www.vivahealth.org
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Our fight to save animals from suffering is funded entirely by our supporters’ generosity. Without them we could do nothing. Please think about giving us your support so we can continue to work for the animals.
Donate £10 or more for the chance to win a Viva! Vegan Hamper (worth £50). Donate here: www.viva.org.uk/vfl-offer