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Vegan Booklet May 2007 5/7/07 12:57 pm Page 1

Your guide
to dairy- and
egg-free
shopping,
cooking
and eating

I can’t believe it’s...vegan!
Vegan Booklet May 2007 5/7/07 12:58 pm Page 2

Why vegan?
© PETA

oing vegan (eliminating There are a number

Welcome to Animal G all animal products from
your diet) really is a lot
of reasons why people choose
to go vegan, but the three

Aid’s complete and easier than you might think. most important ones are:

This compassionate lifestyle • it eliminates suffering
easy vegan guide is becoming increasingly
popular as more and more
and saves the lives of
thousands of animals
• Nutritional advice people turn to ethical food
products and take their health
• it boosts your health
and increases your life
• A selection of delicious seriously. As a result, the market expectancy

for vegan food is growing each
animal-free recipes year and most supermarkets
it’s a lot kinder to the

• now stock a wide variety of
planet
Info on products and brand animal-free foods. This became
names to look out for in your clear from Animal Aid’s 2007
local health food shop and survey to find Britain’s most
veggie- & vegan-friendly
supermarket supermarket.

◆ 2 This booklet has all you need to drop eggs and dairy from your diet
Vegan Booklet May 2007 5/7/07 12:58 pm Page 3

What’s wrong with milk?
natural. Around a third of UK dairy calves replace worn-out cows in the
cows are ‘zero grazed’ – an industry dairy herd. But males are often
term for ‘permanently confined’. regarded as waste by-products
Many others spend nearly half their because demand is limited for their
lives in crowded, dirty sheds, waiting ‘low quality’ flesh. ‘Surplus’ calves are
for spring when they will be permitted shot or sent on punishing journeys to
outdoors again. By the age of five, continental veal farms.
dairy cows are no longer profitable
milk ‘machines’, and are slaughtered. Due to relentless milking, nearly half
of all British cows suffer from swollen,
To ensure a continual flow of milk, infected, weeping udders. Traces of
dairy cows are repeatedly made pus and blood from infected teats seep
pregnant. Their calves are taken from into the milk that people
ost of us grow up believing that
M drinking milk is natural. But the
only milk our bodies require is that of
them at one or two days old, so that
the milk meant for them can be bottled
end up drinking.
Current regulations
up for humans. Some of the female permit millions
our mothers when we are babies.
of pus cells
Beyond infancy, milk is not a necessary
per litre!
part of our diet. And especially not
milk from another species! Milk from
other animals
Dairy cows are exploited to their limits.
such as
Their welfare and health are not a
sheep and
priority for an industry that wants to
goats is
keep production levels high and costs
produced in
as low as possible. They are forced to
a similar way. ◆
produce as much as 60 litres of milk


every day, many times more than is
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Vegan Booklet May 2007 5/7/07 12:58 pm Page 4

What’s wrong with eggs? Is honey cruelty-free?
Akin to other types of intensive
animal farming, bees are
subjected to unnatural feeding
those raised intensively, they struggle
routines, drug and pesticide
to cope with the bugs and weather
treatment, artificial insemination,
conditions in the natural world. As a
death and injury caused by
result, ‘free-range’ birds suffer a high
handling, transportation and
mortality rate. Because free-range
human interference with their
units are so crowded, stress can
environment. Honey is the colony’s
cause birds to feather peck. To try
food reserve. It is nectar produced
and prevent this, they have the end
by flowers that has been swallowed
of their beaks removed.
by bees, partly digested and
Whether battery, free-range or organic, regurgitated. Despite claims to the
all egg-laying hens end their short contrary, it is questionable whether
lives with a traumatic journey to the there are any real health benefits
slaughterhouse. Here, they are from eating honey. People with
ost of the eggs bought in the
M UK come from battery hens,
who are crammed, four or five at a
shackled upside down and have
their throats cut. There are also 30
asthma or allergies have been
strongly advised
million day-old male chicks – not to take
time, into cages that allow each hen
by-products of the hen honey, following
less space than the size of an A4
breeding industry – who are several deaths
sheet of paper. They can barely
move, let alone stretch their wings. gassed or tossed alive into and severe
giant industrial shredders illnesses. There
Even in ‘free-range’ units thousands of each year in the UK. They are is also a risk of
hens are packed into huge sheds. Pop killed because they are unable botulism in children
holes allow them to exit and re-enter. to lay eggs and are considered under twelve
But because ‘free-range’ poultry are too scrawny a type of chicken months of age. ◆
the same highly in-bred strains as for meat production. ◆

◆ 4 (References can be provided upon request)
Vegan Booklet May 2007 5/7/07 12:58 pm Page 5

For a comprehensive,
easy-view guide Nutrition
Send for a colourful illustrated nutrition
wall chart – just £3.50
(see form at back to order) much protein produces more nitrogen reliable sources are
than the body requires. The kidneys yeast spreads (e.g.
expel the extra nitrogen through urine, Marmite), nutritional
which strains them and can cause yeast flakes (e.g.
reduced function. High protein diets Engevita), fortified
may also lead to more uric acid in the soya products (e.g. milk
urine, which does not easily dissolve and margarine), and
and can form kidney stones. Protein breakfast cereals. If it’s
roviding you eat a balanced
P and varied vegan diet, you
won’t miss out on vitamins, minerals
needs are automatically met by a
balanced plant-based diet. Tofu, rice, all
more convenient, simply
take one 10 microgram
kinds of beans, pulses, wholegrains, B12 supplement daily.
and protein. soya milk and cereals are rich sources.
Calcium Many supermarket ready-meals are a Iodine
plentiful source of protein. Iodine is important for
Products such as breakfast cereals,
soya milk and non-dairy margarine the healthy functioning
are fortified with calcium. Nuts, Vitamin D of the thyroid.
seeds, green leafy vegetables, tofu, Vitamin D is needed for healthy bones. Seaweeds are rich
wholemeal bread and dried fruit are It is produced by our bodies on sources, particularly
good natural sources. exposure to sunlight but, during winter kelp and hijiki.
months, you might need a top-up. You Powdered seaweed
Protein can obtain it from soya milks, dairy-free can be added when
The problem with a typical western diet margarines and breakfast cereals that cooking but if you are
is that it contains too much rather than are fortified with vitamin D2. not keen on the slightly
too little protein. Excessive protein fishy flavour, then
consumption can lead to a number of Vitamin B12 iodine can be bought
serious health problems, such as B12 is important for maintaining a as a food supplement
in tablet form. ◆


osteoporosis – see p6. Eating too healthy nervous system. The most
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Vegan Booklet May 2007 5/7/07 12:58 pm Page 6

For your health
growth-promoting hormones, which lower rates of osteoporosis and
have been linked to cancer in humans. hip fractures.
Milk also contains high levels of
saturated fat and cholesterol, both major Cows’ milk is also poorly absorbed into
causes of heart disease, and it can be the body and inhibits iron absorption
the root of allergies and other serious from other foods. With a balanced
health problems, such as diabetes and vegan diet, there is no risk of calcium,
irritable bowel syndrome. iron or protein deficiency. Scientific
◆ The milk myth studies show that a plant-based diet is
ideal for optimum health.
any people are reluctant to
No need to worry about calcium
M give up milk because it has
always been promoted as a
Contrary to what people may think,
eating dairy products can actually
For more information about the health
disadvantages of milk, contact Animal Aid
for a free ‘Facts about milk’ factsheet. ◆
wholesome, healthy drink, rich in contribute to weak bones and
calcium for strong bones. This is the osteoporosis. This is because foods
milk myth and what those profiting rich in animal protein, including cows’ ◆ The problem
from the sale of dairy products would
with eggs
milk, make the blood more acidic. The
like you to believe. Dairy products are body tries to neutralise this by drawing
not essential for optimum health. In calcium from the bones into the
fact, about 75 per cent of the world’s
population is lactose intolerant –
bloodstream, which is filtered through
the kidneys and lost through urine. The
E ggs may be considered tasty
and versatile, but they aren’t
that healthy. Like dairy products, they
unable to digest a type of sugar more animal protein (meat, eggs and
(lactose) found in milk. are packed full of saturated fat and
milk) consumed, the more calcium the
dietary cholesterol, and eating them
body needs to balance the losses.
Cows’ milk is designed to help young can inhibit the absorption of iron,
calves develop rapidly into stocky In countries where dairy products are which is needed by our bodies for
cattle. It is full of naturally-occuring not generally consumed, there are healthy blood, cells and nerves. ◆

◆ 6 (References can be provided upon request)
Vegan Booklet May 2007 5/7/07 12:58 pm Page 7

For the planet
causes huge amounts of pollution and carbon dioxide,
damage to natural ecosystems. is produced by
Rainforests are cut down and the land a bacteria in
is used to graze cattle or grow crops. the stomachs of
Seventy-five per cent of soya – much of farmed animals, and
it grown on razed rainforest land – is is farted and belched
turned into animal feed. Going vegan out. Also, carbon dioxide
saves one acre of forest every year. and nitrous oxide are produced
from the transportation of farm supplies,
Already, there is a worldwide water animal feed and farmed animals
shortage. Farming animals uses vast themselves. Heat and electricity used
quantities of water, through the by slaughterhouses and farms further
amount that they drink, the amount increases energy demand. Because
needed to produce the crops they plant-based agriculture is many times
nimal farming uses much more eat and the huge volumes used by more efficient, the vegan diet has a
A land, energy and water and has
a far bigger effect on climate change
slaughterhouses. It takes 900 litres
of water to produce 1kg of wheat
smaller ‘carbon footprint’.

than plant-based agriculture, compared with 100,000 litres to The United Kingdom currently
as acknowledged by the UK produce 1kg of beef. produces approximately 12.5 tonnes
government at the start of 2007. of carbon-equivalent emissions per
Raising animals for food is one of the person, per year. This must be
Seventy per cent of all agricultural land main contributors to climate change. reduced to around 3 tonnes by the
in Britain is used as pasture to feed Animal farming is responsible for 18 year 2030 if we are to limit the
animals. If the available land was used per cent of the world’s greenhouse gas disastrous effects of climate change.
to feed people directly, less than a production – a larger share than that of Going vegan can reduce your
quarter would be required. The transport. This is because methane, carbon-equivalent emissions by 1.5
production of animal-based foods also which is 23 times more potent than tonnes per year. ◆
(References can be provided upon request)

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Vegan Booklet May 2007 5/7/07 12:59 pm Page 9

Questions and answers
Do non-dairy milks work OK Contact us for a catalogue, or order What is tofu?
in tea and coffee? online at www.animalaidshop.org.uk Tofu (or beancurd, as it is also known)
Soya milk is great in tea but some is an invaluable ingredient that can be
brands can separate when used in
How do I replace an egg? used in a variety of ways, and forms a
For cooking and baking, eggs can
coffee. So, for the perfect cup of good nutritional base for many meals.
be substituted with a selection of other
coffee, try the following: put the soya Tofu contains all eight essential amino
ingredients. One option is ‘Egg
milk in the cup and add the coffee to it, acids and is a great source of protein.
Replacer’ powder, made by
don’t use just-boiled water – let it cool A staple ingredient in Thai and Chinese
Allergycare, which is available in
for a moment first – and use more milk cookery, it can be cooked in different
health food shops. To bind burgers
than you would ordinarily. ways to change its texture from smooth
and nut roasts, try using mashed
and soft to crispy and crunchy. Try
Is margarine vegan? potato, oats, flour, breadcrumbs or
slicing, marinating and grilling it, or
Most margarines contain lactose or dark tahini (a paste made from
chopping it into smallish pieces and
whey, which are both dairy-derived and crushed sesame seeds). In cake
frying it with garlic until golden. There
whey may not even be vegetarian. recipes, substitute one of the
are many varieties of tofu and each has
However, the ‘Pure’ range of sunflower alternatives below (each suggestion
a different flavour and texture. Silken

© CORIN JEAVONS
and soya margarines is widely available, is the equivalent of 1 egg).
tofu is a creamy, softer product. It
and most supermarkets now stock their
own dairy-free brand as well.
• 2 tbsp cornstarch mixed with works well in puréed or blended
2 tbsp water or dishes such as quiche, and
Is plain dark chocolate vegan? • 2 tbsp flour mixed with 1/2 is ideal for making
tbsp vegetable shortening, 1/2 desserts –
Continental plain chocolate is more
tsp baking powder & 2 tbsp see the
likely to be vegan. Always check the
water or recipes on
ingredients, as many brands contain
p21 and
butterfat or milk powder. To be sure, • 3 tbsp tofu blended with whatever
p25. ◆
why not order some delicious chocolate liquid is used in recipe (or use
bars and truffles from Animal Aid. silken tofu)

◆ 9
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Tasty alternatives
Cheeses Mayonnaise
• Redwood Foods ‘Cheezly’ (Mozzarella, • Plamil (plain, garlic, tarragon)
Edam, Cheddar and Gouda flavours) • Granovita (original, lemon, garlic)
• Tofutti cream cheese (plain, garlic and
Margarines

herbs, chives and onion) Parmazano

(non-dairy Parmesan) Sheese • Supermarket own dairy-free ranges
(Cheddar, Cheddar with chives, Smoked • Pure • Suma • Vitaquell
Cheddar, Mozzarella, Gouda, Edam,
Ice cream
Cheshire and Blue flavours)
• Swedish Glace • Tofutti
isted below are just some of • B’Nice Rice Cream
L the basic egg- and dairy-free
equivalents now available in
Yoghurt
• Alpro ‘Yofu’ – plain, peach, strawberry,
Custard
forest fruits, raspberry & vanilla, red
supermarkets and health food shops.

cherry and peach & mango Granovita • Alpro • Sainsbury’s ‘Free From’
• Sojasun – plain and various flavours • Bird’s Eye powder – make in normal
Soya milks way but using soya milk instead
• •
Supermarket own brands Holland & • Sojade – apricot, cherry and natural
Egg replacer
• •
Barrett own brand Alpro Alpro ‘Oy’
milkshakes • Allergycare • See Questions &
Answers on p9 for alternatives
Other non-dairy milks to eggs
• Rice Dream • Evernat almond milk Tofu (also known
• Mill Milk oat milk as beancurd)
Creams • Cauldron • Clearspring
• •
Alpro ‘Soya Dream’ Granose soya • Blue Dragon • unbranded

cream Soyatoo (topping cream in a from Chinese and Japanese
carton and whipping cream in a can) supermarkets

◆ 10
Vegan Booklet May 2007 5/7/07 12:59 pm Page 11

Animal ingredients to avoid
Warning! Contains Animal-free alternatives
Vegan
Trademark
Animal Ingredients
Symbol
Look for the • Albumen/albumin: egg white • Choose egg-free versions

Vegan Society’s
trademark
• E322/lecithin: fatty • Look out for soya lecithin.
substance found in Try to avoid products with
symbol, which indicates that the nerve and other tissues, lots of E numbers as they
product is registered with the Vegan egg yolk and blood are not good for you
Society and is 100% vegan. Individual
supermarkets should be able to provide
a list of vegan products on request. ◆
• Lactose, casein and • Choose dairy-free versions of the
whey: milk derivatives product you want to buy

• Quorn • All Quorn products contain a
small amount of egg white, and
most also contain milk ingredients

• Vitamin D3: derived from • Look out for D2 – the
fish oil or lanolin (extract vegan version of D3

© EMPICS
from sheep’s wool)

• Gelatine: made from boiled-up • Look out for products labelled
animal bones, skin and ligaments. ‘suitable for vegetarians’. Just
Found in many products, including Wholefoods jelly crystals (available
sweets, ice cream, jelly and from health food shops) are
some yoghurts. gelatine-free.


11
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If you think that a thick and creamy
alternative to yogurt filled with luscious fruit
pieces sounds pretty special, consider this too.
Alpro soya is also naturally low in saturated fat,
a natural source of Omega 3 and 6 and each
little pot contains good probiotic bacteria to aid
healthy digestion. And all at less than 100 calories a serving.
www.alprosoya.com Customer Careline 0800 0 188 180.

A healthy decision
Vegan Booklet May 2007 5/7/07 12:59 pm Page 13

Eating out
hen you stop eating eggs and
W dairy products, you will still be
able to go for a sophisticated dinner
Snacks and Sandwiches
If you need to grab a quick bite to eat,
most cafés will have baked potatoes –
with your loved one, have a cheap ‘n’
leave off the butter and have baked
cheerful meal with your friends or
beans and sweetcorn, or humous.
grab a quick snack during the day.
You'll also find vegetable spring rolls,
If you see nothing suitable listed on samosas and onion bhajis in many
the menu, don’t be afraid to ask. Most outlets. Most supermarkets also sell
restaurants have dishes that can be them in their take-away sections or
easily adapted. If it isn’t possible to deli counters. Look out for ready-
leave out the cheese (for example), In Thai restaurants, coconut rice is made falafel, humous and salad wraps
ask nicely and the chef may create deliciously ‘creamy’. in cafés and coffee shops.
something especially for you! If a sandwich is more to
Italian your liking, then find a place
Indian, Thai, Vietnamese Don’t panic, you can still enjoy a where they’re made to order,
and Chinese pizza without cheese on top. Keep it ask for a drizzle of olive oil
These restaurants usually have a good moist with succulent toppings such instead of butter, and
selection of dairy-free dishes but watch as mushrooms, sweetcorn, spinach choose your own
out for ghee (Indian butter), which can and artichokes... and a splash of garlic fillings, such as
be made from either dairy products or or chilli oil! PizzaExpress restaurants tomato, mixed
vegetable fats. Check with your waiter will happily swap Mozzarella for an leaves, herbs
– if it’s dairy ghee, ask for it to be left alternative topping, and will also oblige and avocado.
out. Some curries also contain yoghurt if you take in your own melting soya Ask for soya
or cream, so again, ask which ones cheese (e.g. Redwood’s Cheezly) to milk in coffee
don't. Egg noodles can be replaced use. There are plenty of pasta dishes outlets; it is
with rice noodles. Likewise, you can that are vegan, but check that the now widely


have plain instead of egg-fried rice. pasta itself is egg-free. available. ◆
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Savouries

© SARAH TILDESLEY
◆ 14
Vegan Booklet May 2007 5/7/07 12:59 pm Page 15

Serves 2 Serves 4 to 6

Scrambled Eggless Coleslaw
Ingredients Ingredients
• 250g packet plain tofu • 500g fresh white or pointer cabbage – finely
• 1 clove garlic – peeled and crushed sliced/shredded
• 1 tsp turmeric • 3-4 carrots – grated
• 1 tsp mixed herbs • 1 bunch of spring onions – finely sliced
• Fresh ground black pepper • 1 jar eggless mayonnaise (Plamil or Granovita)
• Tabasco sauce – a few splashes • Freshly ground black pepper
• 2 tbsp vegetable oil to fry
Method
Method Place all the vegetables in a large bowl. Put four heaped
Mash the tofu, add all the other ingredients and mix in. tablespoons of mayonnaise in the bowl. Stir altogether.
Put oil in a saucepan, heat, add the tofu mix and stir in
oil until heated through, approx 3 mins. Add more mayonnaise if desired, or change ratios of
vegetables.
Serve on toast.
© SARAH TILDESLEY


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© SARAH TILDESLEY
◆ 16
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Serves 3 to 4
Ingredients
‘Meat’ Sauce
• 2/3 bag of Realeat Vegemince (freezer
cabinet)
• 2 tsp bouillon stock powder dissolved
in 1 pint of hot water
Lasagne Preheat oven to
190˚C/375˚F/Gas 5

• 2 tins of chopped tomatoes
• 3 tbsp tomato purée Method
• 2 onions – chopped To make the ‘meat’ sauce: In a large pot, heat 1 tbsp oil and fry onions until
• 2-4 cloves garlic – peeled and crushed soft. Add garlic, black pepper, chopped tomatoes, tomato purée, Marmite and
• 2 tsp Marmite herbs. Then make stock and pour into pan, followed by Vegemince. Cook until
• 1 tbsp herbs for seasoning the mince has absorbed most of the liquid and then turn off heat.
• 1 tbsp olive oil for frying
To make the ‘cheese’ sauce: Melt the margarine in a saucepan. Once melted,
‘Cheese’ Sauce stir in flour and cook for a further minute, stirring constantly so as not to burn.
• 60g dairy-free margarine Then stir the soya milk and mustard into the flour mixture slowly and stir
• 60g plain flour constantly. Stir in the cheese and bring to the boil. Then simmer for a few
• 1 tsp English mustard minutes until a nice thick ‘custard’ is made, stirring frequently. Taste it, season
• 1 litre unsweetened soya milk with pepper and add the Engevita for added ‘cheese’ taste.
• 120g melting soya cheese (Redwood’s
melting Cheezly) – finely grated In a deepish oven dish put a layer of Vegemince, then a layer of lasagne sheets
• Plus a little extra cheese for grating over this, then a layer of ‘cheese’ sauce. Repeat the layers ending with the
over the top ‘cheese’ sauce. Sprinkle with grated cheese.
• Freshly ground black pepper
• 4 tbsp Engevita (Marigold’s nutritional Cook in oven at 190˚C/375˚F/Gas 5 for 40 mins or until brown. Check a knife
yeast flakes, available from any good will cut easily through. Let the dish ‘rest’ for 5 to 10 mins before eating. Serve
health food shop) (optional – for extra with green vegetables or salad.
‘cheesy’ sauce)
If you can’t use all the ‘meat’ in the lasagne dish because it is not deep enough,
© SARAH TILDESLEY

use the remainder as a bolognaise sauce with spaghetti the next day or as the


base for a shepherd’s pie.
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Vegan Booklet May 2007 5/7/07 12:59 pm Page 19

Serves 4 Serves 2 to 3

Cauliflower Cheezly Easy Eggless Pancakes
Preheat oven to 210˚C/425˚F/Gas 7 Ingredients • Oil to fry
Ingredients • 100g wholemeal flour • 2 rounded tbsp
• 100g soya cheese – grated • 325ml soya milk chickpea (gram) flour
• 1 large cauliflower – • Black pepper • 1 tsp baking powder
broken into large florets
• 1 large leek – sliced Topping
• 50g breadcrumbs Method
• 3 cloves garlic – peeled Whisk pancake ingredients in a liquidiser. Allow to ‘rest’
and thinly sliced lengthways • 50g mixed nuts – finely for 30 mins. Whisk batter again. Pour into a jug.
• 2 tbsp olive oil chopped
• dairy-free parmesan Put a very little oil into a frying pan and heat to very hot
‘Cheese’ sauce (Parmezano – available from but not burning. Lower heat slightly. Pour in just enough
• 4 tbsp dairy-free margarine supermarkets and health batter to coat bottom of frying pan by tilting pan around.
• 4 tbsp flour food shops) (optional)
• 600ml unsweetened soya milk Cook for approx 2 mins and then gently turn pancake
over for a further 2 mins.
Method
Steam the cauliflower for 10 minutes. Meanwhile, heat the oil in a Put pancake on plate and spread desired filling at one
pan and cook the garlic and leek until softened. Mix the edge (dairy-free marge and jam, maple syrup and
cauliflower, leek and garlic together in a large oven-proof dish. chopped nuts, lemon juice and sugar or something
savoury – mushrooms in a white sauce, tofu pâté etc)
To make the ‘cheese’ sauce: Use ingredient amounts as above and roll up. Carry on oiling pan and cooking pancakes
and follow the method used in the lasagne recipe on p17. Pour until all batter is used.
over cauliflower mixture and top generously with breadcrumbs
and finely chopped mixed nuts. Dust with Parmezano (optional). Serve straight away as each is done, or make up the
Cook in oven for 30 minutes. lot and reheat, covered with foil, in a warm oven.

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◆ 20
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Serves 4
Ingredients
Pastry
• 1 roll of Jus-Rol shortcrust


pastry or
255g plain wholemeal flour
130g margarine
Tofu Quiche
Filling
Preheat oven to 190˚C/375˚F/Gas 5
• 1 x 250g plain tofu or 1 x
220g smoked tofu (Cauldron)
Method
• 1 medium onion – peeled Pastry: If not using ready-made pastry, make from scratch by rubbing the margarine into
and chopped
the flour until it resembles fine breadcrumbs. Add enough water to make a dough which
• 1 red pepper – sliced, after
is soft, but not sticky. Roll out on a floured board to size. Place pastry into the quiche dish.
pith and seeds removed
Bake for 10 minutes to set the pastry.
• 1 medium courgette – sliced
• 3-4 cloves garlic – peeled
and crushed Filling: Fry the onions lightly for a few minutes. Add the courgette, pepper and garlic and
• Unsweetened soya milk fry for 4-5 mins until they begin to soften. Take off the heat and set aside.
• 1 pack of soya cheese
• Fresh ground black pepper Break up the tofu into a blender and grate the cheese to taste. Blend together, gradually
• Vegetable oil to fry adding the milk to form a paste. Add this mixture to the fried vegetables. Place into the
quiche dish. Bake for 40-50 mins.

Allow to cool/’set’ for a short while, say half an hour. Slice and serve with a salad.


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Velvety Vegan Chocolate!
As a vegan you will avoid dairy - but you needn’t avoid chocolate

The Organica range Swiss chocolate bars are all vegan, PLUS NEW!
organic and fairly traded. So you can satisfy your
ethics, environmental concerns and taste buds with •• Spirit of Marrakesh: with plump raisins, cinnamon & nutmeg
Spirit of Tangiers: with orange oil swirls and crystallized
each delicious mouthful.
orange zest
Choose from these luxury flavours: • Food of the Gods: deftly dotted with dark cocoa nibs
•• Dark Plain Chocolate
Dark Plain Chocolate: heaped with chopped hazelnuts Find Organica at good health food
•• ‘Nearly Dark’ Chocolate: crammed with cranberries
‘Nearly Dark’ Chocolate: masses of mint crisps
stores, Waitrose ‘free from’ section
and www.naturalgrocery.co.uk priced

•• Couverture Bar: made with rice milk
Premium White Bar: made with rice milk and vanilla pod
around £1.79 for each 100g bar.
www.venturefoods.com
Vegan Booklet May 2007 5/7/07 1:00 pm Page 23

Serves 8 to 10

Desserts
Chocolate Orange Sponge Cake
Ingredients Chocolate orange icing
Sponge • 170g icing sugar – sifted
• 300g white self-raising flour • 60g cocoa powder – sifted
• 2 tsp baking powder • 115g dairy-free margarine
• 100ml sunflower oil (or other • 1 small orange – finely scrape
light vegetable oil) zest and mix with the juice
• heaped tbsp cocoa powder
2
• 175g brown sugar Preheat oven to
• 180ml water 180˚C/350˚F/Gas 4

Grease two 18cm/7 inch cake tins with dairy-free margarine.

Method
Sponge cake: Mix the water, sugar and oil in a pan and heat gently, stirring until
sugar dissolves. Leave to cool and then add dry ingredients, folding mixture together
carefully – rather than beating it – until well mixed. Pour into tins and bake for approx
30 mins. Allow to cool for only 2 or 3 mins. Gently go around the edge with a blunt
knife and turn out onto a wire rack. Leave to cool.

Icing: In a bowl, beat the margarine until soft, then gradually add the icing sugar and
cocoa, beating until smooth. Add only a little of the orange juice at a time – you’ll
need far less liquid than you think – and mix thoroughly. Spread half the icing onto
the bottom half of the cake and sandwich the two together. Coat the top of the
finished cake with the remaining icing. 23

Vegan Booklet May 2007 5/7/07 1:00 pm Page 24

© SARAH TILDESLEY
◆ 24
Vegan Booklet May 2007 5/7/07 1:00 pm Page 25

Serves 6 to 8
Base Ingredients
• 75g dairy-free margarine
• 340g digestive biscuits
(Waitrose own or Doves
Farm Organic)

Cheezecake mixture
Strawberry & Kiwi Cheezecake
• 3 lemons – zest and juice
• 430g plain tofu – diced Preheat oven to 160˚C/325˚F/Gas 3
• 95ml soya milk
• 95ml sunflower oil Method
• 95g soft brown sugar Cheezecake: Crush the digestives until they resemble fine breadcrumbs. Melt the margarine
• 1 tbsp vanilla essence gently in a saucepan, pour in the biscuit crumbs and mix well. Press the biscuit-mix firmly into
the cake tin until about 1cm deep. Finely grate the lemon rinds and put into a blender along
Topping with the squeezed lemon juice. Add all the other mixture ingredients and blend together till the
• 1 kiwi – sliced mixture is smooth and creamy. Pour the blended mixture onto the base, smooth the top and
• 1 85g packet strawberry place in the oven for 1 hour or until the top turns a rich golden brown.
jelly crystals (e.g. Just
Wholefoods) Topping: Allow the cheezecake to cool. Follow the instructions on the jelly packet. Slice the
kiwi and arrange on top of the cheezecake. Then pour on hot jelly.
Grease and line a loose
bottomed, deep, 20cm/
Leave to cool and then place in the fridge to set.
8 inch cake tin with
greaseproof paper and
dairy-free margarine
© SARAH TILDESLEY

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Vegan Booklet May 2007 5/7/07 1:00 pm Page 26

© SARAH TILDESLEY
◆ 26
Vegan Booklet May 2007 5/7/07 1:00 pm Page 27

Serves 8
Ingredients
Trifle base
• See sponge in ‘chocolate orange
sponge cake’ recipe
• Add 1tsp vanilla essence
Trifle topping
Strawberry Trifle
• 1 punnet of strawberries
• 1 banana Method
• 1 bar plain chocolate Trifle base: Follow method for basic sponge in ‘Chocolate orange cake’ recipe
• 1 85g packet of strawberry jelly on p23. Leave out the cocoa powder and add 1tsp of vanilla essence.
crystals (eg. Just Wholefoods)
• 1 carton 525g Alpro custard Topping: When cool, cut up the sponge cake and place in a layer at the bottom
of the bowl. Wash, halve and remove any stalks and leaves on strawberries.
Place a layer of strawberries over the sponge cake. Prepare jelly, following
instructions on packet, and pour over strawberries and sponge. Leave to cool
and then place in fridge until jelly is set. Once set, cut up the banana and
arrange on top of the jelly and then cover with custard. Take the chocolate bar
and use a vegetable peeler to grate chocolate swirls for the top.
© SARAH TILDESLEY


27
Vegan Booklet May 2007 5/7/07 1:00 pm Page 28

Why have ice cream when you
can have Swedish Glace?
Experience these luxurious non-dairy desserts
- the perfect alternatives to ice cream.
Enjoy them either - in tubs in a variety of
flavours; a vanilla & raspberry ripple cornet or
smooth vanilla on a stick with a rich chocolate
flavoured coating.
The entire range is totally free from lactose,
cholesterol and gluten and is suitable for
vegetarians & vegans.
Whatever you choose, you can feel good about
a little bit of indulgence!

-dai ry de
d non s ser
I ce t

AVAILABLE IN ALL MAJOR RETAILERS
Fayrefield Foods Ltd, Englesea House,
Barthomley Road, Crewe, Cheshire CW1 5UF.
www.fayrefield.com
Vegan Booklet May 2007 5/7/07 1:00 pm Page 29

Serves 6 Serves 4

Treacle Tart Mango & BananaFool
Ingredients Ingredients
• 175g shortcrust pastry (Jus Rol) • 1 tub (500ml) plain soya yoghurt
• 225g golden syrup • 2 large (or 4 small) ripe bananas
• 1 lemon – finely grate zest and juice • 1 large (or 2 small) ripe mangoes
• 75g fresh white breadcrumbs • 2 heaped tbsp raisins
• 2 heaped tbsp sunflower seeds
Preheat oven to 190˚C/375˚F/Gas 5
Method
Method Peel and chop mango and banana into small pieces. Purée in a
Grease a 20cm/8 inch flat tin with dairy-free liquidiser. If too dry/stiff to liquidise, add a little soya milk.
margarine.
Put the yoghurt in a large bowl and add the fruit purée. Stir in raisins
Roll the pastry out on a lightly floured surface to a and sunflower seeds.
thickness of about 5mm. Line the tin with the
pastry and prick the base all over with a fork. Divide between 4 bowls or glasses, and hey presto! A healthy
Chill for 30 minutes. easy pud or for a special treat, serve with dairy-free ice cream.

Meanwhile warm the syrup in a saucepan then add If you can’t get a ripe mango, try grapes, kiwis, or summer fruits
the lemon zest and juice. Scatter the breadcrumbs such as strawberries and/or raspberries instead. Banana is a crucial
over the pastry base and slowly pour in the syrup. part of this recipe as it adds bulk, texture and, of course, taste.
Bake in the oven for 25 minutes until the filling is
just set. Serve warm.


29
Vegan Booklet May 2007 5/7/07 1:00 pm Page 30

Animal-friendly goods from Animal Aid...
...including
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• clothing
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Call 01732 364546 for a free merchandise catalogue
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Vegan Booklet May 2007 5/7/07 1:00 pm Page 31

Support Animal Aid Your details:
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Animal Aid exposes
and campaigns
against all animal
abuse, and promotes a
cruelty-free lifestyle

ISBN: 978-1-905327-12-6

Choose Life...Go Vegan!