A guide to healthiershopping and eating
I nc l ud e s 2 0 v e ganr e c i p e s w i t h
T o f u H e a v e n
s e c t i o n
F R E E !
Ho w to be
da i r y- f ree
3
Ho w to be
da i r y- f ree
Contents
4A little about
Viva!
and the
VVF
…4What’s a Vegan?5Dairy-free, Hassle-free5Eating at Home? Eating Out?5-6Calcium Checklist6B12? Be Reassured!7-9What’s in the Dairy-free Fridge?11–31
Recipes
11Coconutty Sweetcorn & Red Pepper Soup12Quick Creamy Mushroom Soup13Asparagus Gratinée13Mushroom Paté14Macaroni ‘Cheese’ Casserole15Vegetable Pancakes15Cucumber Raita17Mexican Tacos18Baked Potato & Assorted Fillings18Mushroom Stroganoff20Perfect Pizza21Sausage, Mash & Veg with Red Onion Gravy22Celebration Cake23-31
Tofu Heaven
23How to Cook Plain, Firm Tofu23Soakin’ Sauce for Tofu24Scrambled Tofu25Tofu Lasagne26Vodka Pasta Sauce28Red Onion & Thyme Tart30Chocolate Mousse30Maple Banana Custard30Rhubarb & Ginger Fool31Fruity Tofu Cheesecake32Chain Gang – Food and Coffee Outlets32Soya Milk Tips33-34StockistsCompiled by: Jane EastonEditor: Juliet GellatleyPhotos: Corin JeavonsFood stylist: Lesley JeavonsDesign: Sussed Design © Viva! and the Vegetarian & VeganFoundation 2005Produced by:
Viva!
8 York CourtWilder StBristol BS2 8QHTel 0117 944 1000 (Mon-Fri 9am-6pm)E info@viva.org.ukW www.viva.org.ukwww.milkmyths.org.uk
Vegetarian & Vegan Foundation
Top Suite8 York CourtWilder StBristol BS2 8QHTel: 0117 970 5190 (Mon-Fri 9am-6pm)E info@vegetarian.org.ukwww.vegetarian.org.uk
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How to Be Dairy Free (VIVA)
A VIVA / Vegetarian and Vegan Foundation booklet showing how easy it is to transition to a healthy dairy-free diet. Includes vegan product recommendations and recipes. More details about a dairy-free diet from www.viva.org.uk , www.milkmyths.org.uk…
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