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Veggie Booklet 2007 5/9/07 9:56 am Page 1

Your
guide to
Animal-Free Shopping
© ‘VEGAN’ OCTOPUS PUBLISHING GROUP

Animal-Free Cooking

Animal-Free Eating
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Welcome to
the Animal Aid
Introduction
Guide to Animal- Going veggie saves animals’
Free Shopping, lives. In the UK alone, around
1000 million animals are killed for food
Cooking & Eating
each year. And the average meat-eater
New Edition 2007 consumes about 5000 in his or her
lifetime. Farmed animals reared for their
Going veggie is better for the
meat, eggs and milk are treated as if they
environment. Plant-based
are unfeeling machines. But each and
agriculture uses much less water, land and
every fish, chicken, lamb, cow and
energy than animal farming and generates
pig is a sentient being capable of
less greenhouse gas. Up to 10 times as
experiencing pain, fear, discomfort
many people can be fed if the available
and distress. Whether factory farmed,
land is used to feed people directly rather
free-range or organic, after a short and
than growing crops for animals and killing
We hope it will show wretched life, all farmed animals face
them for meat.
you just how easy it a terrifying slaughterhouse death.
is to go veggie and Vegetarian food has never been more
help you on your way Going veggie is good for
popular. A broader interest in healthy
to a healthier and you, too. Half of all adults in the
eating, coupled with an increasing number
more compassionate UK are overweight or obese, and
of food scares, is leading to an
childhood obesity is on the increase.
lifestyle increasingly positive attitude towards
Saturated animal fats – found in meat
the vegetarian diet.
and dairy products – pile on the pounds
and also increase your risk of four
Going veggie can be fun, as there is a
devastating diseases: cancer, stroke,
huge variety of tasty and interesting
diabetes and heart disease. A varied and
foods to discover.
balanced veggie diet, on the other hand,
is low in fat, high in nutrients and will So explore, experiment, enrich your
boost your energy and fitness. life – and enjoy!

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Going veggie for the animals chickens, for example,
may be forced to live in
a barn with up to 11 other
The majority of farmed animals are birds per square metre.
reared in intensive factory farms Organic farming is primarily to benefit
where they are kept inside sheds for people who do not want to consume
the whole of their short lives. pesticides and chemicals when they eat
Here, they are denied fresh air, proper animal flesh. Organic farms should provide
exercise and the freedom to carry out higher welfare standards for the animals,
their natural behaviour. Throughout the because a low-drug regime invariably
process of forced pregnancy, fattening, means keeping them in better conditions
transport and slaughter, the objective of so that they become sick less often. But
the farming and meat industries is to organically-reared animals, as with all other
obtain maximum profit. farmed animals, are still mass-produced,
have their offspring taken away from
In recent years, outbreaks of BSE, foot
them so that they can be reared for the
and mouth disease and bird flu have
‘food chain’ and die an early, terrifying
shown us that the more that animals are
death at the slaughterhouse.
stressed and exploited, the more likely
they are to become sick. The illnesses Modern abattoirs kill as many animals as
they suffer from very often end up possible in the shortest possible time.

© GREENPEACE/ROGER GRACE
affecting the people who eat them, making Before their throats are cut, they are
large numbers ill and even causing – as in stunned – using electrically charged tongs
the case of BSE – many human fatalities. or a retractable bolt gun – in an attempt
to minimise the pain. Because of the
speed of the killing lines, animals are
Free-range and organic
often stunned inadequately and are
Don’t be fooled by these labels! conscious when their throats are cut.
‘Free-range’ animals are often still kept Some scientists believe, in any case, that
in crowded conditions with restricted, stunning does not stop the pain but
or no, access to the outdoors. Free-range simply ‘freezes’ the animal.
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Fish
The government’s own advisory body
Sadly, some people has reported that the best scientific
who call themselves evidence demonstrates that fish are
‘vegetarians’ continue capable of feeling pain and stress.
to eat fish after (Farm Animal Welfare Council Report
dropping other types on the Welfare of Farmed Fish, 1996).
of meat from their
Fish have a brain, nervous system and
diets – perhaps in the
pain receptors all over their bodies.
mistaken belief that
When hauled up from the deep, the
fish do not feel pain. intense internal pressure can rupture
their swimbladders, pop out their eyes Fish farms
and push their insides out through their Salmon, trout and other species suffer
mouths. They die from crushing, enormously in the crowded, underwater
suffocation or from being sliced open cages on fish farms where they are
on the decks of the ship. forced to swim in endless circles.
Infections and disease spread easily and
Overfishing many become infested with lice, which
Many species of wild fish – including eat them alive. Fish are killed by one of a
cod – are threatened with extinction variety of brutal methods. These include
© GREENPEACE/ROGER GRACE

due to overfishing in the oceans. clubbing, gassing, asphyxiation, having
Fish are being caught before they are their gills cut and bleeding to death, or
mature enough to breed, giving numbers being gutted alive.
no time to recover.
No welfare The seas are being stripped bare and A better way
standards exist the oceans are dying. Farming fish is For compassionate, healthy fish-style
for the handling and not the answer, as it takes 3-5 tonnes of products, try Redwood Foods’ delicious
killing of ocean-caught wild-caught fish to produce feed for range, which includes faux fish fingers
fish... and farmed fish one tonne of farmed fish. This is clearly and Thai-style fishless steaks (see ad
fare no better. not sustainable. on page 2).

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Dairy cows and laying hens are producing vast quantities, dairy cows are
exploited and suffer just as much as kept in a constant cycle of pregnancy
animals who are farmed for their meat. and then having the calf taken away
soon after birth, so that the milk can
Eggs be bottled for humans. Separation is
In the UK, around 66 per cent of laying incredibly distressing for both, and
hens are kept in battery cages, where mothers will often bellow for days at the
four or five birds are crammed into a loss of their young. Male calves from
space not much bigger than a microwave dairy cows are often unprofitable.
oven. And every year, approximately 30 Thousands are simply shot soon after
million day-old male chicks are gassed or birth. Some of the remainder will be
tossed alive into giant industrial mincing raised for veal or for beef, while other
Eggs and dairy machines – ‘useless’ to the industry, as females will replace their mothers
they cannot lay eggs. in the dairy herd.
Have you thought
Eggs are particularly high in dietary Dairy products are high in saturated fat
about cutting out all
cholesterol, and contain saturated fat. and cholesterol, and are not as ‘good for
animal products – you’ as they are professed to be. They
These are two of the main causes of heart
including eggs disease. There are no nutrients in eggs that can cause allergies and have been linked
and dairy? cannot be obtained from non-animal foods. to juvenile-onset diabetes, Irritable Bowel
Egg-free mayonnaise is now easy to find, Syndrome, asthma and prostate, breast
and if you enjoy baking, recipes can be and ovarian cancers.
adapted to work without eggs. Try:
Alternatives to dairy products are widely
• 2 tbsp cornstarch mixed with 2 tbsp available. You will have no problem finding
water or dairy-free milk, margarine,
• 2 tbsp flour mixed with 1/2 tbsp cream, cheese, ice-cream,
vegetable shortening, 1/2 tsp baking custard and desserts.
powder & 2 tbsp water.
Contact us for
Dairy a free egg-
Like women, cows produce milk only and dairy-free
after giving birth. In order to keep them recipe booklet
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Boosting your health cholesterol as beef.
Choosing lean cuts of meat
is not enough; the cholesterol
A considerable body of is mainly in the lean parts. A diet rich
scientific evidence suggests in wholegrains, vegetables, beans and fruits
that a well-balanced, 100 per cent is free of artery-clogging cholesterol and
plant-based diet is an optimum low in saturated fat.
vehicle for the promotion of
human health. Too much protein
Eating too much protein can be just as
The average Western diet in contrast – damaging to your health as eating too
based on meat, milk, saturated fat, little! Excessive protein consumption
sugar and salt – is deficient in many through a diet rich in meat and dairy
Two of the most essential nutrients. can lead to serious health problems.
detailed comparisons Such diets make the blood more acidic.
of the health of Heart disease and stroke The body tries to neutralise this by
vegetarians and Saturated animal fats found in meat and drawing calcium from the bones into
meat-eaters (The dairy products can raise cholesterol to the bloodstream. This is filtered through
Oxford Study and dangerous levels and can increase the the kidneys and lost in urine. The more
risk of heart disease and stroke by protein consumed, the more calcium the
The China Study)
blocking blood flowing through the arteries. body needs to balance the losses.
concluded that
If the blood supply to the heart is blocked, Therefore, too much protein actually
vegetarians are less a heart attack can occur. If blood going leaches calcium from the bones and
likely to suffer from to the brain is blocked, a stroke can contributes to weak bones and
various cancers, follow. Heart disease is one of the UK’s osteoporosis. Countries whose populations
diabetes, heart biggest killers – claiming the eat low-protein diets have lower rates of
disease and obesity lives of 21 per cent of osteoporosis and hip fractures. Excessive
– and therefore, men and 15 per cent of protein consumption also produces more
women. Cholesterol is nitrogen than the body requires. This
have a longer life
found only in animal strains the kidneys, which must expel the
expectancy. products and chicken extra nitrogen through urine, causing
contains as much reduced kidney function.
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Meat myths
Fiction: I need to consume dairy
Fiction: I need to eat meat products for calcium
to get iron Fact: There are many non-animal sources
Fact: Wrong! Iron is plentiful in plant of calcium, including beans, dried fruit, nuts,
foods. Baked beans, chick peas, green vegetables (including broccoli, kale
breakfast cereals and green vegetables and pak choy) and even brown bread. To
are all good sources and it is also found ensure your bones are healthy, you need
in red wine and dark chocolate! Drink a to maximise absorption and minimise
glass of orange juice with your meal as calcium loss. This means limiting animal
Vitamin C helps your body absorb iron protein (including cows’ milk) in your diet,
even more efficiently. as this contributes to the leaching of
calcium from the body (see page 7).
Fiction: I must eat fish for Essential Protein from plant sources does not
Fatty Acids leach calcium from bones and calcium
Fact: You do not need to eat fish to get from plant sources is much more readily
omega-3. EFAs are also in plant oils, such absorbed than that from animal products.
as linseed and hemp, and these, unlike
fish flesh, do not contain pollutants, Fiction: I need to eat
such as mercury and dioxins, from the meat for protein
contaminated seas. Other good sources Fact: The problem with
of EFAs include nuts and seeds (especially the Western diet, more often
almonds, walnuts and hazelnuts); green than not, is too much,
leafy vegetables and avocados. rather than too little,
protein (see page 7).
Fiction: I need meat to get Plant-based diets
vitamin B12 provide sufficient protein
Fact: Many vegetarian foods are fortified from grains (e.g. rice) and
with B12, including breakfast cereals, pulses (e.g. beans) and
margarines, yeast spreads and soya these contain all the amino
products. Only a small amount (10 acids (building blocks of
micrograms) is required per day. protein) that we need.

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Vitamins & minerals Vitamin E – protects cells from damage
and increases muscle strength: olive oil,
peppers, tomatoes, wholegrains and
Vitamins wheatgerm (e.g. in bread), tahini (sesame
Vitamin A – important for good vision, seed paste), nuts (especially hazelnuts
bone growth and a healthy immune and almonds), seeds, avocados.

When you go veggie, system: carrots, sweet potatoes, spinach,
you will almost green leafy vegetables, watercress, Minerals
tomatoes, yellow and red peppers,
certainly boost your Magnesium – important for healthy
mangoes, apricots (fresh and dried).
intake of fresh fruit metabolism and healthy bones: green
and vegetables, B Vitamins – for proper functioning of leafy vegetables, broccoli, almonds and
the brain, heart and nerves, and for cashew nuts, wholegrain bread, yeast
which are rich in
blood formation: green leafy vegetables, extract, soya beans and tofu, bananas.
vitamins and mushrooms, avocados, beansprouts,
minerals. No need to Potassium – for maintaining water
wholemeal bread, nuts, bananas, currants
balance and regulating blood pressure,
pop pills for optimum and other dried fruits, sunflower and sesame
and for healthy functioning of the
health, just make seeds. Marmite/yeast spreads are rich in B
heart, brain and nerves: potatoes, sweet
sure you eat a vitamins including B12, which is also often
potatoes, pumpkin, tomatoes, brazil nuts,
selection of fresh, added to soya milks, margarine and cereals.
chick peas, strawberries, bananas, oranges.
healthy foods. Vitamin C – important for a strong
Selenium – for healthy cells and immune
immune system, and healthy skin,
function: wholegrains, porridge oats, rice,
blood vessels and gums: green leafy
For a comprehensive, easy-view beans, pulses, nuts (especially brazil nuts).
vegetables, broccoli, cabbage, green
guide, send for a colourful,
illustrated nutrition wall chart, peppers, parsley, potatoes, frozen peas, Zinc – for a healthy immune system and
priced £3.95 (see form on oranges and other citrus fruits, to promote wound healing: wholegrains,
back to order) blackcurrants, kiwi fruit. brown rice, baked beans, lentils, pumpkin
and sesame seeds, nuts, tofu.
Vitamin D – needed for calcium
absorption: mostly made in the body from Iodine – an element that is important for
sunlight on the skin. Certain foods are fortified healthy metabolism and mental development:
with it, e.g. cereals, soya milk, margarine. dark green vegetables, seaweeds.
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Protecting the planet Seventy per
cent of all
problem – a larger
share than that
agricultural land of transport.
Animal farming uses in Britain is used as pasture or for This is because

much more land, growing animal feed. methane, which
is 23 times more
energy and water If the available land was used to feed
potent than carbon
and has a far bigger people directly, less than a quarter
dioxide, is produced
effect on climate would be required. The production of
by bacteria in the stomachs of farmed
animal-based foods also causes massive
change than plant- animals, and is farted and belched out.
amounts of pollution and damage to
based agriculture, as Also, carbon dioxide and nitrous oxide are
natural ecosystems. Rainforests are cut
acknowledged by produced from the transportation of farm
down and the land is used to graze cattle
supplies, animal feed and farmed animals
the UK government or grow crops. Seventy-five per cent
themselves. Heat and electricity used
at the start of 2007. of soya – much of it grown on razed
by slaughterhouses and farms further
rainforest land – is turned into animal feed.
increases energy demand. Because
Already, there is a worldwide water plant-based agriculture is many times
shortage. Farming animals for meat, dairy more efficient, a plant-based diet has a
and eggs uses vast quantities of water, smaller ‘carbon footprint’.
through the amount that they drink, the
amount needed to produce the crops
that they eat and the huge volumes used
by slaughterhouses. It takes 900 litres of
water to produce 1kg of wheat
compared with 100,000 litres to
produce 1kg of beef.

Raising animals for meat and dairy is
one of the main contributors to
climate change. Animal farming is
responsible for around 18 per cent
of the world’s greenhouse gas

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Animal ingredients to avoid Tantalise your tastebuds
Humous: This delicious chickpea and
garlic pâté comes in a tub from
Ingredients to beware of: Animal-free alternatives: supermarkets and delis. Lovely in
sandwiches, on baked potatoes or
Suet, dripping and lard: solid fat Vegetable suet
with crunchy vegetables and crisps.
from kidneys of cattle or sheep
Soya mince: With its ‘meaty’ texture,
Rennet: derived from calves’ Soya cheeses
soya mince (frozen or dried), is perfect
stomachs and used to harden
for veggie spaghetti bolognese or
some cheeses
shepherd’s pie. You probably won’t
Gelatine: made from boiled-up Agar agar/carrageenan/pectin. There even realise it’s not minced meat.
animal bones, skin and are numerous gelatine-free products A good source of fibre and protein,
ligaments. Found in many and often fortified with vitamin B12.
products, including jelly, sweets,
ice cream and some yoghurts Tofu/beancurd: Tofu contains all
eight essential amino acids and is a
E120/cochineal: red food Try to avoid products with lots of E great source of protein. Try marinating
colouring made from squashed numbers as they are not good for you
and grilling it, frying it with garlic ‘til
insects
it’s golden and crispy, and adding it
Lactose, caseine and whey: Choose dairy-free versions of the cubed to a stir-fry.
milk derivatives and whey may product you want to buy
Lentils: Lentils absorb flavours really
not even be vegetarian
well, which is why you will find them
Worcestershire sauce: may Life and Biona Worcestershire sauces in many Indian dishes. A hearty lentil
contain anchovies (small fish) are fish-free soup or stew is delicious and
nutritious. Pulses are high in complex
Wine: many wines are ‘clarified’ Veggie/Vegan wines: Look on the label or
carbohydrates, protein and fibre and
using blood, bone marrow, egg check with the supermarket or off-licence.
extremely low in fat.
albumen, fish oil, gelatine or fish Animal Aid stocks a range of animal-
swim bladders (called isinglass) free wines, champagne, cider and lager ... And: falafels, vegetable samosas,
vegetable spring rolls and much more.
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Easy eating options
• Avocado, tomato & humous
Breakfast • Marmite & cucumber
• Cereal & soya milk • Grated carrot, humous, pine nuts &
• Toast cucumber
• Fruit salad & soya yoghurt • Cheatin’ chicken, salad & egg-free mayo
• Beans on toast • Soya cheese & pickle
• Fruit smoothie • Soya ‘cheddar’ cheese & beetroot
• Veggie grill or fry-up: with veggie • Soya cream cheese & apricot jam
sausages & ‘bacon’, fried mushrooms, • Cheatin’ turkey slices & egg-free mayo
fried tomatoes, hash browns • Cheatin’ ham with tomato & mustard

Lunch
• Veggie sausages & ketchup
• Veggie BLT (made with veggie bacon)
• Salad & baked potato
• Roasted vegetables & humous
• Tortilla wrap with falafels and humous
• Avocado, raw spinach, cucumber &
• Vegetable soup & roll
egg-free mayo
• Veggie curry ready-meal
• Soya cream cheese, olives
• Sandwich – see below
& sundried tomatoes
Dinner • Toasted Cheatin’
• Veggie spaghetti bolognese ham, soya

Eating in • Spicy tofu stir-fry cheese & tomato
• Veggie bangers, beans & mash
As well as making • Roasted vegetables & couscous

meat-free versions of • Lentil shepherd’s pie

your old favourites, • Veggie pizza

get adventurous in
the kitchen and start Sandwich suggestions
exploring new • Peanut butter & cucumber
cuisines. • Peanut butter & banana

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Alternatives Burgers
• Goodlife • Vegetarian’s Choice


FRY’s schnitzels; cutlets
Veggie Master chicken-free chunks;
• FRY’s • Wicken Fen fish-free steaks; poultry-free breast
• Dragonfly • Direct Foods (burgamix – • Redwood Foods fake meat slices
for making your own) • supermarket own (Cheatin’ ham/chicken/sausage/
Sausages pepperoni/turkey/beef/bacon); fake fish
(fishless fingers, salmon-style pâté,
• FRY’s • Realeat
veggie tuna, scampi-style pieces);
• Linda McCartney
schnitzels
• Cauldron • Wicken Fen • Biona
• Veggie Master • Redwood Foods Jelly
• Taifun • Direct Foods (Sosmix – for • Just Wholefoods jelly crystals
Listed (right) are making your own) • Some supermarket own-brands are
just some of the gelatine-free – check the label
Tofu (also known as beancurd)
basic vegetarian
equivalents now
• Cauldron (plain, smoked & marinated)
• Clearspring • Blue Dragon
available in
• Taifun (plain, smoked & Mediterranean)
supermarkets and • unbranded from Chinese and
health food shops. Japanese supermarkets

Nuggets
Many supermarkets • FRY’s • Veggie Master
produce lists Mince
indicating which of • Realeat • FRY’s
their products are • Redwood Foods
animal-free. Ask for Other
a copy – you’ll be • Linda McCartney
surprised at how deep country pies;
much is on offer! sausage rolls

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Eating out You will still be
able to enjoy a
Italian
It’s easy to find Italian veggie food such
sophisticated dinner as pizza with delicious, juicy toppings,
with your loved one, have a cheap including sliced mushrooms, sweetcorn,
meal out with your friends and grab spinach and artichokes… and get
a quick snack during the day. You will adventurous with pineapple, jalapeno
probably even find nut roast on offer for peppers and sundried tomatoes. If you
Sunday lunch at your local. These days, fancy pasta, choose from basic tomato
you can find a vegetarian option on sauce, or spice it up with chilli and garlic,
almost every menu, but in the highly and add fresh vegetables, such as broccoli
unlikely event that there isn’t one, most and mushrooms. PizzaExpress restaurants

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restaurants are obliging, so don’t be will happily swap mozzarella for an

© ROSE ELLIOT’S VEGETARIAN SUPERCOOK
afraid to ask them to make you alternative topping, and will also
something specially. oblige if you take in soya
cheese to use instead
Indian, Thai & Chinese of the basic cheese
These restaurants usually have a good topping.
selection of vegetarian and vegan dishes
on their menus. Combine tasty Indian side
dishes such as Saag Aloo (spinach and
potato) and Dahl (lentils), or ask for
a vegetable version of your
favourite curry. Try beancurd
(tofu) dishes, vegetable
curries and egg-free noodles
at your local Chinese and
Thai restaurants. Just ask
Going veggie won’t them to leave out fish
mean you have to sauce at Thai restaurants as
miss out on eating out. this is sometimes overlooked.

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Veggie Booklet 2007
5/9/07
9:58 am
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Ingredients
4 large, red onions
1x 400g (14oz) tin lentils
– drain and rinse
6 slices day-old
wholemeal bread
– rubbed through hands
and broken into crumbs
Chestnut Stuffed Roasted Onions
250g (1/2lb) fresh
chestnuts – shelled, peeled
To make stuffing (this can be made hands to rub a little oil over surface of
and chopped coarsely
(or use vacuum packed in advance and kept in fridge over onions. Sprinkle with pepper and roast
whole chestnuts) night): Preheat the oven to 160˚C/ at 180˚C/350˚F/Gas 4 for 20 minutes –
4 sticks celery 325˚F/Gas 3. or until they start to soften. Take out of
– finely chopped Place breadcrumbs in a shallow baking oven and when cool enough to handle,
A few sage leaves tray and bake in oven until golden, push out the centres, leaving a hollow
– finely chopped
approx 10-15 minutes. Take out and shell to take stuffing.
Sprig thyme leaves
allow to cool. Chop up the residue onion and add
– taken off stalk
In a large saucepan, heat enough oil to to stuffing.
Sprig rosemary
– taken off stalk cook the celery and herbs (except Fill the hollow onions with the stuffing.
Handful fresh parsley parsley), over a moderate heat, until Sit the onion tops back on and bake
– chopped celery is soft. in the oven for a further 30 minutes.
Olive oil Add chestnuts and cook for a further Roll any residue stuffing into balls,
Salt and freshly ground minute. Add the lentils and breadcrumbs cook with the onions and serve on
black pepper to taste to the chestnut mix. Stir in parsley, salt the side.
and pepper. Let stuffing cool completely.

For the onions, chop off tops and keep
aside. Peel, then chop off bottoms so Serves 4
they will sit on a flat surface. Use your

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Pumpkin & Sweet
Potato Soup
Heat the oil in a large saucepan and add the chilli
and onion. Cook, stirring until the onion is soft – about
3-4 minutes.
Add the pumpkin and sweet potato. Reduce heat
to low, cover and cook for 7-8 minutes, stirring
occasionally.
Add the stock and bring to the boil. Simmer for
10 minutes.
Add lentils and simmer for another 8 minutes or until
Ingredients the lentils are cooked. Then put it all into a blender
with a tablespoon of tahini (if using).
1 tbsp olive oil 2 sweet potatoes – peeled
and chopped Reheat and serve.
1 red chilli – de-seeded and
finely chopped 1.5 litres vegetable stock Serves 4

1 onion – finely chopped 125g red lentils
500g pumpkin or butternut 1 tbsp tahini (optional)
squash – peeled, de-seeded
and chopped

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Serves 4

Savoury Strudel
Use filo sheets of approx 12” x 8” which can fit in the
average baking tray/sheet. Set oven at mark 200˚C/
400˚F/ Gas 6 if cooking straight away. (Defrost filo
pastry if frozen).
Heat 3 tbsp of oil in a large saucepan, add the onions, cover
and cook for about 10 mins until tender but not browned.
Add the garlic, tomatoes with their liquid, basil and wine.
Simmer gently uncovered, stirring occasionally, until liquid
Ingredients 225g (8oz) button
mushrooms – sliced
has disappeared and mixture is quite thick – about 20 mins.
3 tbsp olive oil Sea salt & freshly ground
Add the mushrooms and cook for a further 15 mins or until
2 onions – peeled and black pepper all liquid has boiled away. Mixture must be quite dry. Season
chopped 275g (10oz) filo pastry and allow to cool.
2-3 cloves garlic – peeled 100g (4oz) olive oil Brush tray with olive oil, put the first layer of filo on the tray
and crushed – for brushing pastry and brush with oil. Sprinkle a third of the nuts on, lay on top
2 x 400g (14oz) cans 90g (31/2 oz) roasted another sheet of filo brushed with oil and sprinkle with nuts.
tomatoes cashew nuts – roughly
Repeat a third time. Add a fourth layer of filo, brush with oil
1 tsp dried basil chopped (alternatively, use
and put on tomato/mushroom mixture and spread out. Roll
90ml (3fl oz) red wine pecan or pine nuts)
the whole thing up like a swiss roll.
Adapted with kind permission from Rose Elliot’s ‘Vegetarian Bake for approx 30 mins until golden brown. Serve
Christmas’, published by HarperCollins Publishers Ltd. with port wine sauce and your favourite veggies.

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© ROSE ELLIOT’S VEGETARIAN SUPERCOOK
Roasted Vegetables
Preheat the oven to 180˚C/350˚F/Gas 4.
Wash and trim all the vegetables, then cut into
2-inch long pieces.
Mix the oil, vinegar and herbs together and stir well.

© ‘VEGAN’ OCTOPUS PUBLISHING GROUP
Arrange the vegetable pieces on a baking tray and
pour the oil mixture over them. Mix them around to
make sure they are all covered.
Place in the oven for 30-40 minutes or until the
vegetables are soft.
Serve with couscous and humous.
Serves 4

Ingredients
2 courgettes 1 sweet potato
1 red pepper 100ml olive oil
1 green pepper 2 tbsp balsamic vinegar
2 red onions 1 tsp mixed herbs
1 aubergine Note: Experiment with
2 carrots different vegetables

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Veggie Booklet 2007 5/9/07 9:59 am Page 21

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© ROSE ELLIOT’S VEGETARIAN SUPERCOOK

Sizzling Tofu Stir Fry
Start by marinating the tofu. In a shallow dish, mix
together the ginger, garlic, maple syrup, mustard and
soy sauce. Toss the cubes of tofu in this mixture
so that they are well coated. Leave to marinate for
as long as you can – no less than 20 minutes and
Ingredients 150g (5 oz) baby sweetcorn –
sliced diagonally up to 24 hours.
Note: check that the Thai 150g (5 oz) mangetout To make the stir-fry, heat the sesame oil in a wok
curry paste does not contain – halved lengthways until it is smoking hot, then add in the curry paste;
fish. Some supermarket own 1 tbsp Tamari or other stir for a few seconds over the heat, then put in the
brands are fine. soy sauce
garlic and ginger, and stir again. Add all the
1 tbsp sesame oil
Marinade vegetables to the wok and stir-fry for a minute or
2 tsp Thai red curry paste
two then cover and leave to cook for 5 minutes or
2 tsp grated fresh ginger 1 tbsp grated fresh ginger
until the vegetables are tender.
2 garlic cloves – crushed 4 garlic cloves – crushed
1 tsp maple syrup
Meanwhile, drain the tofu, saving any remaining
300g (10 oz) beansprouts
1 tsp Dijon mustard marinade. Fry the tofu on both sides in hot oil until
1 red pepper – de-seeded,
cored and thinly sliced 4 tbsp soy sauce crispy. You will probably have to do this in two
1 bunch of spring onions 2 x 250g firm tofu – cut into batches and keep the finished pieces hot under
– trimmed and chopped 5mm (1⁄4 inch) slices the grill. Add any reserved marinade to the
125g (4 oz) button mushrooms Olive oil for shallow-frying vegetables and serve with the sizzling hot tofu.
As an accompaniment, try Basmati
Adapted with kind permission from Rose Elliot’s ‘Vegetarian Christmas’,
rice or couscous. Serves 4
published by HarperCollins Publishers Ltd.

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Ingredients
3 large sweet potatoes
– peeled
Sprig of rosemary
– taken off stalk
Freshly ground black pepper
1 tbsp olive oil

Burgers
Thai Bean Burgers
2 x 400g (2x14oz) cans & Sweet Potato Wedges
butter beans, drained
and rinsed Pre-heat oven to 180˚C/350˚F/ Put the flour on a plate and season
6-8 spring onions
Gas 4. with freshly ground black pepper.
– chopped
Cut the potatoes into wedges and Gently turn the patties in the flour to
1 clove garlic
– peeled and chopped place on an oiled baking sheet. Turn coat. In a large frying pan add the oil
2.5cm (1 inch) piece of in the oil. Sprinkle with rosemary and fry the burgers on a high heat
fresh ginger – grated and pepper. Bake for approx 20-25 for a few minutes each side.
1 small red chilli minutes.
Handful fresh In a blender/processor, put the garlic, Serve with a delicious fresh salad.
coriander leaves ginger, chilli, coriander, smashed and
1 lemongrass stalk chopped lemon grass, lime juice and Serves 4
– topped and tailed, then
soy sauce and whiz until a smooth
smashed under the handle
of a knife and chopped paste. (If you don’t have a blender/
1 lime – juiced processor, chop the ingredients
1 tbsp soy sauce very, very finely). Roughly mash the
100g (3.5oz) plain flour butter beans, add the chopped spring
Olive oil for frying onions and paste, mix well and mould
Freshly ground black pepper into burger-shaped patties.

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Shep herd’s Pie
Pre-heat oven to 220˚C/430˚F/Gas 7.
Fry the onion and garlic in a little oil until softened.
Add the soya mince, vegetable stock, tomatoes,
carrots, peas, herbs and salt and pepper. Simmer for
about 20-30 minutes. Peel the potatoes and quarter
them. Boil them in a separate pan for about 15
minutes until soft. Mash the potatoes with the
margarine and soya milk.
Pour soya mixture into an ovenproof dish, and place
mashed potato on top. Smooth down with a fork.
Cook in the oven for about 20 minutes until the top
Ingredients Vegetable stock cube (Oxo
vegetable or Marigold Swiss
has browned.
Serves 4
1 onion – peeled and finely Vegetable Bouillon powder)
chopped 50g frozen peas
2 cloves garlic – peeled and 1 carrot – peeled and
crushed finely chopped
225g frozen soya mince 6 medium potatoes – peeled
1 x 400g (14oz) tin tomatoes 3 tbsp soya margarine
Mixed herbs 4 tbsp soya milk
Salt and freshly ground
black pepper

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Pasta with Spicy
Tomato Sauce
Gently heat the oil in a saucepan and add the garlic,
chilli and ginger. Cook for 3-4 minutes, stirring.
Add the tinned tomatoes and season.
Simmer uncovered over a medium heat for about 30
minutes or until all the liquid has evaporated. Stir to
prevent sticking towards the end of this time. Stir in
the herbs and serve with your choice of pasta.

Variation: you can add your choice of freshly cooked
vegetables towards the end of the cooking time to
add crunch, colour and extra vitamins!
Ingredients 800g tinned tomatoes
Salt and freshly ground
Serves 4
1 thumb-sized piece of root black pepper
ginger – peeled and finely 3 tbsp olive oil
chopped
Handful of fresh herbs –
1
/2-1 tsp crushed dried red parsley, coriander or
chillies (from spice counter) marjoram
3 cloves garlic – peeled and
crushed

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Veggie Booklet 2007 5/9/07 10:00 am Page 26

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