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Plant Power for the Planet September 2017 - £4.

99

Over Rawtarian
90
Plant-based
blogger Laura-
Jane Koers
RECIPES talks keeping
& IDEAS it simple

Special
Report COMFORT
Nutritional
advice for a FOOD
healthy vegan Feed your
pregnancy cravings
without the
guilt!

GOING
NUTS Pl an t p ow e r !
Easy S’mores Dip p77

Essential guide Adam Stansbury


to nut butters on vegan work outs
Nutritional yeast F Versatile aquafaba F The art of pastry 1
2
Welcome
F
irst things first — I hope you’re having an incredible summer. Just because autumn is on the Published by
horizon don’t stop enjoying every moment that is left to enjoy the Great British outdoors. Prime Impact Events & Media
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There’s something about the later part of summer that makes me want to gather my friends Earls Colne Business Park, Earls Colne,
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and family around a campfire to enjoy an array of toasted treats and fire roasted foods. Whether it’s
at the beach or outside your back door, sitting beneath the stars as another summer day draws to an T: 01787 224040 | F: 01787 223535
end can feel euphoric. Before long we will all be wrapped up in winter coats and wishing that we could info@veganlifemag.com | veganlifemag.com
relive those special summer moments. So to encourage you to set up camp, sing some of your favourite
songs, toast some tempeh skewers and dig into some gooey s’mores we’ve a whole collection of recipes Managing Editor
dedicated to cooking fireside. Emily Saunders
emily@primeimpact.co.uk
In this issue we’ve taken a closer look at the sweet potato and the multiple ways it is used in the kitchen
Designed by
beyond its original potato format. Don’t knock it, until you’ve tried. Trust me.
Sarah Petch
sarah@primeimpact.co.uk
In between all the sweet and indulgent treats (there’s a lot of them), we’ve also delved into the
nutritional side of following a plant-based diet in a bid to highlight that the benefits of eating plants Publishing Director
isn’t just to enhance the health of the planet — but us too. From an in-depth interview with The Plant Keith Coomber
Powered Personal Trainer (aka Adam Stansbury), to Food for Thought with Heather Mills and a one-on- keith@primeimpact.co.uk

one chat with the blogger Laura-Jane Koers about her latest cookbook — we want to transform negative
Managing Director
connotations associated with vegan nutrition. Julie Saunders
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we’ve put together an ultimate healthy and wholesome grain breakfast guide packed with ancient oat Julie Freestone 44 (0)1787 224040
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On top of all of that, we have our round up of the latest vegan products, news, cookbook reviews, a hannah.allen@primeimpact.co.uk
handy little guide to left overs, Jacqueline’s round up of the later summer veggie box and a step-by-step
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25

CONTENTS September 2017

FEATURES 92 THE PLANT POWERED PT 100 VEGAN GLOSSARY


The personal trainer who transforms Our useful guide to the world of
18 THE RAWTARIAN ROAD lives with plant-based nutrition plant-based ingredients
Blogger, Laura-Jane Koers,
discusses her book: Cook Lively 102 NUTRITIONIST'S NOTEBOOK: 106 VEG ON WHEELS
AVOCADO Jaqueline Meldrum inspires you to
32 SPECIAL REPORT Viva! Health's Veronika Powell takes a look make the most out of your weekly veg box
Juliet Gellatley, founder and directer of Viva!, at the health benefits of this vegan staple
discusses being vegan whilst pregnant 109 FANCY A BITE?
REGULARS Cook Vegan takes a look at six vegan
52 ESSENTIAL GUIDE eateries around the UK
TO NUT BUTTERS 06 NEWS
When the foodie world went naturally nuts A round up of the latest vegan 114 LOOSE ENDS
food, product news and gadgets Make the most of your leftover
66 LET'S COOK... ingredients with these recipe ideas
We take a look at cookery school, 10 HOT PRODUCTS
Made in Hackney Our pick of the best new vegan goods
COMPETITION
78 BREAKFAST EPIPHANIES 11 BOOK REVIEWS
Your ultimate healthy and wholesome We give our verdict on the latest 99 WIN!
grain breakfast guide plant-based guides Ching He-Haung’s Lotus Wok set, a Kyocera FK
Black Ceramic Santoku Knife and a selection
80 BREAKFAST RECIPES 12 COOK LIKE A PRO of vegan products including her new soybean
Top 10 recipes to make for that PART 12: TYPES OF PASTRY noodles from Yutaka!
delicious first meal of the day Master making your own pastries

81 BREKKIE PRODUCTS 65 FOOD FOR THOUGHT


Our pick of the best products to Heather Mills talks to Cook Vegan about
help kick start your day how she fuels her busy lifestyle

4
22

72 49 56

RECIPES Nutritional yeast 90 AUBERGINE CANNELLONI WITH


49 BUTTERNUT SQUASH AND QUINOA PINE NUT ROMESCO SAUCE
Pastry LASAGNE 91 CAULIFLOWER MASHERS
16 AROMATIC PEAR STRUDEL 50 CHICKPEA NOODLE SOUP 91 CHICKPEA ROAST LOAF
17 CORN AND TOFU PIE 50 VEGAN PIZZA
98 ROASTED RED PEPPER AND CARROT
Cook Lively Nut butters SOUP WITH NATURE’S AID ORGANIC
20 FRUITS OF THE FOREST PIZZA 55 VEGAN ALMOND FUDGE AVOCADO OIL
21 COURGETTE NUGGETS 57 AVOCADO, ALMOND BUTTER AND 99 ENERGY SMOOTHIE WITH NATURE’S AID
23 FAMOUS RAW BROWNIES SPICED SUNFLOWER SEEDS TOAST ULTIMATE SUPERFOODS POWDER
57 SPICED PEANUT PARSNIP SOUP
Smoothie bowls Avocado
25 CACAO SMOOTHIE BOWL Aquafaba feasts 104 AVOCADO MAC
27 BLUE MERMAID BOWL 58 FRENCH MACARONS 105 AVOCADO KIMCHI
27 PASTEL PINK BOWL 60 S’MORES DIP 105 CHOCOLATE AVOCADO CAKE
27 PINK DRAGON FRUIT BOWL 62 LEMON MERINGUE PIE
63 MINI MERINGUES Veg on Wheels
Sweet potato 107 BUTTERNUT SQUASH AND
29 MASHED SWEET POTATO TACOS WITH 64 AUNT LENA’S BLUEBERRY TARTS CHICKPEA FILO PIE
CORIANDER RICE AND MACADAMIA 108 QUINOA, CAULIFLOWER AND
SOUR CREAM Campfire cooking BUTTERNUT SQUASH CURRY
30 SWEET POTATO POUND CAKE 69 SMOKY MAPLE BAKED BEANS 108 PEAR WALNUT SALAD WITH MAPLE
31 BAKED VEGAN SWEET POTATO 70 KANSAS BARBECUE TEMPEH SKEWERS CINNAMON DRESSING
DOUGHNUTS 71 FIRE ROASTED KETCHUP
72 RED CABBAGE WITH PEANUT Bellini bar
Summer sides DRESSING AND GRILLED PINEAPPLE 111 RASPBERRY AND MINT BELLINI
36 GRILLED CORN COBS WITH ZESTY MAYO 74 SLOPPY JANES • STRAWBERRY AND MINT BELLINI
36 CHILLI BEAN NACHOS 75 AUBERGINE STEAKS WITH MISO • STRAWBERRY AND BALSAMIC BELLINI
77 EASY S’MORES DIP • SOFT PEACH BELLINI
Vegan cheese • LYCHEE AND BASIL BELLINI
41 MOZZARELLA Breakfast recipes • VANILLA AND CHERRY BELLINI
42 VEGGIE NACHO DIP 82 QUINOA PORRIDGE • TANGERINE AND MINT BELLINI
43 CASHEW BLEU CHEESE 84 CHOCOLATE TAHINI GRANOLA • PEAR AND FENNEL BELLINI
44 BLUE SMOKED ‘CHEESY’ TACOS 85 5 MINUTE ULTIMATE OATMEAL BOWL • PEAR AND GINGER BELLINI
45 MANICOTTI FLORENTINE WITH CASHEW 86 BLUEBERRY CHIA OVERNIGHT OATS
RICOTTA 87 FRENCH TOAST
46 CASHEW BRIE 88TOFU SCRAMBLE WITH MUSHROOMS
46 SMOKED GOUDA AND TOMATOES
5
PLANT-BASED
FOR THE PLANET

News
Go Compare Energy, the comparison website,
has created a Carbon Footprint Calculator which
shows that vegans produce half the CO2 as those
who eat meat daily. The research explored how
A round up of the latest vegan our daily habits can impact the amount of CO2
food, product news, and gadgets we produce, known as a carbon footprint. Go
Compare are hoping that, by making the Carbon
Footprint Calculator available to the public, people
The new superfood will feel more accountable for their individual
environmental impact and subsequently
snack — Jujube change their behaviours to combat
climate change.
Abakus Foods are launching a new, superfood
Their findings show that diets which
snack which originates from China and dates back
over 4000 years. The jujube fruit, also known as a include meat produce around 2.6 million
red date, is packed with phenols, antioxidants and grams of CO2 annually per person
contains over twenty times more vitamin C than compared to 1.4 million
citrus fruits. This dried snack is soft, chewy and grams for vegetarians and
naturally sweet but it also dense in manganese and
1 million for vegans. They
iron to reduce fatigue. Available as pure,
dried jujube fruit or as jujube crisps also found that switching
these snacks are sure to be the next from a laptop to a tablet
foodie trend. Available from Grape saves 110 thousand
Tree, WholeFoods or from grams per year and that
abakusfoods.com
commuting by train is
almost three times more
environmentally friendly
than travelling by car.
You can calculate your
BOL shun meat! carbon footprint by visiting
gocompare.com
Earlier this year BOL, natural food brand, re-launched itself
as a meat-free company.
In an attempt to reduce their negative impact on the environment, BOL

Buckwheat just got


are taking the decision to use no meat ingredients in their new range of ‘Veg
Pots’ and ‘Salad Jars’. The move comes as the company aims to make eating
plant-based meals accessible for everyone, especially those who don’t have time to
prepare and cook them from scratch.
Amber Locke, renowned artist, has teamed-up with BOL to re-brand their veg pots as a
less complicated
result of the growing numbers of vegans and flexitarians looking for a quick lunch without Buckwheat —
the environmental impact. BOL have created four different pots (Thai Coconut Curry, it’s becoming a
Mexican Sweet Potato Chilli, Sri Lankan Sambar and Jamaican Jerk Curry) which have cupboard staple for
been developed in collaboration with The Food Doctor (Ian Marber). As well as being any health-conscious
vegan, the pots are low in sugar and salt and are packed with plant-based protein.
foodie. Despite its
Paul Brown, Founder of BOL, said: “Over the past few years we have become
increasingly aware of the responsibility that we have to change the way we eat for
name, buckwheat is
both our health and the wellbeing of the planet and we want to make it easy completely gluten-
for people to eat less meat and more plants… There is a global revolution free, and packed full
taking place and we are excited to be a part of it — especially as we are of protein and fibre,
one of the first to provide fresh, plant-based meal options to people making it the perfect
on-the-go, and outside of specialist restaurants and healthy base ingredient for
cafes.” any salad or your
Pots are available at Tesco, Waitrose, Ocado healthy alternative
and Amazon Fresh. RRP £3. to a ‘carb-filled’
dinner. Grab this handy-
sized product from Clearspring, courtesy
of your local health retailer, and enjoy a
quick, wholesome addition to any meal. It
cooks in five minutes and is retailing at £2.49
for a 140g pack.

6
HOLY MOLY — THE ANSWER TO
ALL YOUR AVOCADO NIGHTMARES
Brown avocado is not ideal. We’ve all been there. You get to the
fridge, excited to get your creamy, green fix, and find that your
avocado is yet to be ripe and ready. The next day, you return,
only to find it’s suddenly overly ripe. Holy Moly dips could be the
answer.
The new range includes three revolutionary avocado dips
which are full of natural ingredients with no hidden nasties.
Choose from their two guacamole flavours — Saintly Original and
Devilishly Hot — picked from a family-owned Mexican orchard
and mixed with locally sourced ingredients.
And for those of you who prefer your avocado as pure as
the day it was picked? The brand is releasing the first UK pot of
smashed avo, to satisfy all of your avocado needs. No more fear of
slicing into your hand whilst
trying to get that stone out!
The dips will use the latest
in packaging technology to
ensure ultimate freshness,
and are available at Ocado
and Waitrose.

A BOX FULL OF
PLANT GOODNESS
T
he UK’s first
exclusively plant-
based organic
recipe box, Plant Curious,
Pizza Express jump on the launched last month in
a crusade to encourage
dairy-free cheese bandwagon more people to adhere
The lack of a satisfactory cheese alternative is a daily struggle to a plant-based diet and
for many vegans. Finally, Pizza Express has followed in Zizzi’s live a healthy, energised
footsteps and launched a vegan cheese, and a 100 per cent lifestyle.
vegan pizza, in all of its restaurants across the UK. Plant Curious allows customers to pick a recipe
The Vegan Giardiniera, which is initially being introduced box which is then delivered to your front door, cutting
as part of the summer specials menu, combines artichokes out the need to visit a supermarket or green grocers.
with asparagus, red onion, garlic oil, black olives and their The company was born from tragedy when a family
vegan mozzarella alternative. The cheese will be available member of one of the co-founders was diagnosed
on all pizzas across the range including the Pianta — a vegan with incurable cancer. However, after researching the
favourite. health benefits of a plant-based diet and taking on
Pizza Express has also rolled out training to their staff to a vegan lifestyle, he lived considerably longer than
educate their restaurants about what being a vegan actually the doctors expected. His family were inspired by the
means and the belief systems which back up the vegan improvement that they saw in him prior to his death
lifestyle. This means that when you walk into any Pizza and subsequently Plant Curious was launched.
Express restaurant and ask for a vegan option, your waitress Bespoke dishes such as a coriander, lime and
or waiter should know what you need. turmeric infused coconut curry with chickpeas,
As if this news wasn’t good enough, there have been hints courgettes, spinach and garlic naan breads or
that a vegan chocolate dessert may be arriving on menus ratatouille roulade mean that meal times will never
in the future, but for now we’ll take the refreshing Coconut be dull. There are over 100 boxes available from
Delight sorbet. plantcurious.co.uk

7
HEALTHY CHOCOLATE?
YES YOU HEARD US RIGHT
With more and more vegan chocolates popping
up, resisting the urge to binge can be difficult. But
now you no longer need to resist, thanks to Halo
Thins chocolate pouches. The words ‘healthy’
and ‘chocolate’ rarely end up in the sentence, but
chocolate alchemists Sweet Virtues think they may
have just the product.
The two flavours on offer are White Tea &
Peppermint (Revive) and Himalayan Pink Salt
(Balance), with three decadent chocolate thins per
pack. Each disc is made from 67% pure, dark, organic
chocolate and is sweetened with coconut blossom
nectar and flavoured with the intention of having a
Plant-based meals made easy
positive nutritive effect on the body. For those looking to transition to a plant-based lifestyle, making
Pick up a pouch of guilt-free goodness from Ocado or sure that you have the correct balance of nutrients can be a worry.
directly from sweetvirtues.co.uk As for vegan veterans, we can be guilty of sticking to what we know
and like for a quick and simple dinner.
The Plant-Based Plan takes the stress out of food prep by

True Nopal Cactus Water


Cactus water has been used for generations by
providing new meal plans every week with printable shopping lists
and detailed preparation instructions so that your dinners excite you
every day.
people of the Sonoran Desert, one of the hottest All of their recipes are 100 per cent vegan, oil-free, sugar-free and
locations on earth. The nopal cactus is believed have a GF option meaning that they can suit all needs – including
to be the only source of all 24 antioxidants and those on a diet with calorie-adjustable recipes. Meal plans are
is rich in vitamins, electrolytes and dietary also designed to meet the RDA for over 30 vitamins, minerals and
fibre. Naturally low in sugar, amino acids. As if that didn’t sound good enough, there is a 14 day
this is the perfect tonic to the free trial so you can try their Burrito Bowl or Penne with Broccoli &
morning after an evening Mushrooms in Cashew Sauce. Membership to the Plant-Based Plan
with friends. can be found at theplantbasedplan.com
True Nopal have harnessed
the power of the nopal cactus
to create a hydrating
drink that can be
added to cocktails or
consumed first thing
in the morning
for a nutrient
boost.
Available
from Waitrose,
Ocado and
Fitness First
gyms.

8
BOOK REVIEWS We give our verdict on the latest plant-based guides

AT HOME FROM VEGAN RECIPES FROM THE JOY OF THE ONE


POT TO POT THE MIDDLE EAST VEGAN BAKING PEACEFUL WORLD
PAULINE MENEZES PARVIN RAZAVI COLLEEN PATRICK- ALEX JACK AND
Marshall Cavendish Cuisine Grub Street Publishing GOUDREAU SACHI KATO
Fair Winds Press Benbella Books, Inc
Have you ever thought Iran-born cook/food
about creating more natural blogger, Parvin Razavi (aka Colleen Patrick-Goudreau’s new Focusing on vitality, longevity
flavours in your cooking? thx4cooking) has delved book titled: The Joy of Vegan and the science behind
Well, Pauline Menezes has into her homeland culture Baking is the ultimate guide to nutritious vegan eating, authors
teamed up with the Institute and created a cookbook cooking sweet treats. Learning Alex Jack and Sachi Kato really
for Parks and Recreation dedicated to sharing a variety to bake without eggs and dairy aim for fulfilment with this title.
and The Vegetarian Society of traditional and creative can often seem a challenge Taking inspiration from their
(Singapore) to bring you Middle East dishes. From spicy worth more thought than time as teachers and chefs, Jack
a cookbook dedicated to stuffed veggies to fragrant you’d like to give on a Sunday and Kato bring a very holistic
teaching you how to grow soups, delicate preserves, afternoon. Coleen has tackled approach to their recipes, both
your own herbs and utilise herbed flatbreads and into this and innovated a contemporary and classic.
in the kitchen. Titled At delicious pickles and radishes collection of recipes that don’t Entirely plant-based, the
Home: From Pot to Pot, the —you’ll be whipping up and demand time or complication. recipes range from ideas for
cookbook/guide follows a tasting dishes of origin to Iran, Whether you fancy baking perfectly cooked, delicious rice
format of a step-by-step Jordan, Egypt, Lebanon, Syria, soft pretzels, creating some to hearty Black Bean Stew and
guide on how to plant, grow Morocco and Turkey. strawberry sorbet or treating classic Vegetable Tempura.
and cook with 15 different However, this is more family and friends to some You will learn how to make
herbs. than your typical cookbook. chocolate peanut butter your own Tempeh Bacon and
“At Home: From Pot to Pot Pravin was driven to produce cupcakes - this book advises indulge in a simple Tiramisu
is a special book, combining a product that channels you on how homespun goods with Cashew Cream, all whilst
both planting (the first pot enjoyment, hospitality, can be ethical and healthy. filling yourself with essential
in the title) with cooking innovation, sustainability and a Yes, believe it or not, lemon goodness.
(the second pot). It’s also an joy of life. With added features cheesecake, cinnamon coffee With an in-depth chapter on
inclusive book: all the herbs like a glossary exploring cake and blueberry cobbler Macrobiotic cooking, this title is
and spices can be grown in herbs, ingredients and spices don’t have to mean falling as much of a cooking education
anyone’s home, and all the traditional to this part of the off the calorie conscious as it is a book of delicious and
dishes are prepared with world you learn how delicious bandwagon. These treats easy-to follow recipes. Definitely
easy-to-find ingredients,” food can be when centred are free of saturated fat, one to keep handy when
Pauline, the woman behind on grains and pulses, nuts, cholesterol, and lactose, but thinking about what to have
the cookbook, explains. vegetables and fruits. full of flavour. for dinner!

11
COOK
like a
PRO
Part 12: Master making your own pastry
All pastry recipes are perfectly
adaptable for both sweet and
savoury recipes. If you’re
using the pastry for something
sweet add 4 teaspoons of
sugar to your flour. If you want
to make your pastry gluten
free, you can swap the flour
for a gluten free
alternative.

M
TYPES OF PASTRY 4 Add the water, a little at a time and stir
aking your own with a knife until it comes together to
pastry can seem like form a dough.
a slow and intensive Shortcrust pastry
process; because of This is quite possibly the most versatile 5 Wrap the dough in cling film and store
this people choose to opt for type of pastry as it can be used for both in the fridge for at least 20 minutes. This
ready-made products instead. savoury and sweet dishes. Shortcrust helps to re-chill the butter.
However, the skills required pastry requires minimal handling in
to make delicious homemade order to preserve its flakiness. Excessive
pastry are not that difficult handling will cause gluten strands to form
to master. A basic knowledge and toughen up the dough.
of the techniques and
understanding of the simple • 125g (1¼ cups) plain flour
rules will provide you with the • 55g (¼ cup) vegan butter/margarine
confidence to make excellent • Pinch salt
pastry of all varieties. • Some ice cold water (3-4 tbsp)
Once you have the right
ingredients and a basic 1 Sieve the flour into a mixing bowl.
understanding of pastry
making, the possibilities are 2 Add the butter in small lumps and then
endless. From shortcrust to add the salt.
filo, the results are completely
different but equally delicious. 3 Rub the butter into the flour until you
get a breadcrumb consistency.
12
Filo pastry
This is an extremely thin type of pastry
(usually the thickness of tissue paper)
originally used in Greek, Eastern European
and Middle Eastern recipes. Because filo
is so thin and delicate, it tears easily and
can dry out if not covered with a damp Puff pastry
towel while it is being worked with. Filo This pastry has a much higher fat content
is incredibly versatile and can be used to than short pastries and uses a special
make baklava desserts as well as pies, rolling and folding technique to create
spring rolls and samosas. fine layers of dough that trap air between
them. The pastry then puffs up on baking,
• 112g (1 cup) plain flour creating scrumptious layers with a light
• Pinch salt texture and rich flavour.
• Water
• 30ml (2 tbsp) olive oil • 200g (2 cups) plain flour Flaky pastry
• ½ tsp salt Flaky as well as ‘rough puff’ are both
1 Sieve the flour and salt together in a • 150g (¾ cup) coconut oil, solid similar to puff pastry but easier and far
bowl and gradually add water accordingly • 60ml (¼ cup) cold water quicker to make. They are ideal for recipes
until dough reaches a stiff consistency. where you want a flaky texture but do not
1 In a large bowl, stir together the flours need the pastry to rise impressively.
2 Oil your hands lightly and knead the and salt. Using your hands, cut in the
dough on a board, gradually working in coconut oil until crumbs the size of large • 75g (⅓ cup) block butter vegan butter
all of the olive oil until a smooth, elastic peas is formed and add to flour mixture. • 120g (1¼ cup) plain flour
dough is achieved. • Pinch salt
2 Add the cold water and stir together • 1 tbsp cold water
3 Roll the dough in a little more olive oil, until the mixture comes together into
place in a bowl, and cover with a damp dough. If the dough seems a bit dry, 1 Sift the flour and salt into a large, roomy
cloth and allow to stand in a warm place add just a tad more water until it comes bowl. Take the butter out of the fridge and
for a couple of hours to allow it to rest. together. Pat into a loose ball and transfer using the coarse side of a grater, grate the
the dough to a well-floured surface. butter over the flour bowl. What you will
4 Divide the dough into 12 pieces and roll end up with is a large pile of grated butter
to ¼ inch (0.5 cm) thickness on a lightly 3 Dust the top of the dough liberally with sitting in the middle of the flour.
floured board. flour and form into a rectangle that is 3/4
inch thick. Roll the dough into a rectangle 2 Now take a palette knife and start to
5 Cover with a cloth and allow relaxing 12 inches long by 7 inches wide and 1/2 coat all the pieces of fat (vegan butter)
again for 10 minutes. inch thick. with flour.

6 Cover a worktop with a smooth, clean 4 With the short side facing you (the 7 3 Now sprinkle a tablespoon of cold water
cloth and lift each piece of the rolled inch side), fold the bottom third of the all over, continue mixing with the palette
dough onto it one at a time. dough up and the top third down, like knife, adding a further 1 to 2 tablespoons
you are folding a letter. Rotate the folded more water. Start to bring the whole thing
7 Putting your hands, palms down under dough a quarter turn (so the folded side is together with the palette knife, and finish
the dough, gently stretch the dough with to your left) and repeat. off using your hands.
the back of hands, rotating the cloth until
the dough is stretched and as thin as 5 Roll out and fold up again, repeat 4 If you need a bit more moisture, add
tissue paper and in an approximately 1’x one more time after that (for a total water accordingly.
1’ (30 cm x 30 cm) square. of 3 times). Wrap in plastic wrap and
refrigerate for 4 hours before shaping or 5 Now pop it into a polythene bag and
8 Repeat with the other pieces of dough. using for a recipe. chill for 30 minutes before using.
13
Always turn the pastry
rather than the rolling
pin. Use a loose grip
on the rolling pin and
avoid applying too much
pressure when the rolling
pin comes into contact
with the pastry.

ROLLING YOUR PASTRY dried pulses, both will work well. Bake SAVOURY FILLING IDEAS
After chilling the pastry in the fridge, for around 15 minutes or until the pastry
remove it when it is cold and firm to the is firm, then remove the beans and cook Lentils
touch — not completely hard or it will for about five minutes more, until golden Combine lentils, onion, olive oil and
crack when rolled — it should just be brown and biscuit-like. Trim off any excess tomatoes in a bowl. Stir in an array of
pliable. If it has been chilled for more than pastry using a small serrated knife before herbs (parsley, cumin, coriander and salt).
2-3 hours, remove from the fridge and filling. Mix well to combine all of the ingredients.
leave at room temperature for 5 minutes Pour on top of the pastry tart and cook for
before rolling, to soften it slightly.
Use only as much flour on the work
SWEET FILLING IDEAS around 25-30 minutes.

surface as you need to prevent the pastry Apple and cinnamon Caramelised onion
from sticking, and no more. Flour the Combine slices of apple in a bowl with and mushroom
rolling pin too, but avoid sprinkling flour cinnamon, nutmeg and maple syrup until Fry minced cloves of garlic and onions
over the pastry itself or it can result in the apple slices are evenly coated. Arrange with a small amount of sugar until
grey, floury patches. apple slices on the tart crust. Bake for 35- golden and caramelised. Add capers and
40 minutes or until the apples are tender mushrooms and continue to fry. Once
BLIND BAKING and the crust is lightly brown. the mushrooms are fully cooked, pour
Sometimes referred to as ‘pre-baking’, over vegan cream and cook for a further
this is the process of baking a pie crust Treacle five minutes. Sprinkle in some flour and
or other pastry without the filling. Blind Heat golden syrup in a saucepan until continue to stir until thickened. Pour
baking a pie or tart crust is necessary runny. Add fresh white breadcrumbs, the filling into tart tin and bake for 10
when it will be filled with an unbaked lemon rind and juice, and mix well. Pour minutes.
filling, in which case the crust must be into your crust and bake for around 25
fully baked. minutes, until pastry is golden and filling Other fillings
Press the pastry into the tin using your is set. Roasted vegetable, sundried tomato,
fingertips; leave an overhang of pastry beetroot and rosemary and leek and kale.
around the sides. Prick the base all over Other fillings
with a fork. Line the tin with baking paper Chocolate and salted caramel, peach,
and fill with ceramic baking beans or lemon and lime, pumpkin and cherry.
14
15
AROMATIC PEAR STRUDEL

Fruit strudels are made healthy with little


oil and healthy sweeteners. They can be
eaten as a dessert, for breakfast, packed in
lunchboxes or picnic baskets. This is a nice
combination of sweet pears and untreated
(unsulfured) dried apricots with a touch of
rum, vanilla and citrus aroma.

Makes: 20 slices

• 500g (18oz) filo pastry


• 125g (1 cup) unsulfured dried apricots,
chopped
• 2 tbsp rum or mirin
• 2 tsp vanilla extract
• Freshly squeezed juice and grated zest
of 2 lemons or oranges
• Pinch of salt
• 8 ripe pears
• 85ml (⅓ cup) apple juice concentrate
or pure maple syrup
• 65ml (¼ cup) coconut oil mixed with
4 tbsp water
• 40 x 28cm baking tray, lightly oiled

1 Take the filo sheets out of the fridge 30


minutes before making the strudel. This will
prevent the sheets from cracking during
baking.

2 Meanwhile, put the apricots in a bowl


with the salt, rum, vanilla extract, lemon
juice and zest and allow to soak while you
prepare the pears, or longer if possible.

3 Preheat the oven to 180°C (Gas Mark 4,


350°F).

4 Peel and core the pears. Cut them into


small cubes and mix them with the soaked
apricots and the apple concentrate or
syrup. Divide the mixture into 5 equal
portions.

5 Place a sheet of filo on a dry work surface


with the longer side facing you. (Cover the
remaining sheets with clingfilm to prevent
them from drying out.)

6 Brush the coconut-oil mixture lightly over


the sheet. Cover it with another sheet (this
one doesn’t need oiling).

7 Spread one portion of pears lengthwise


along the bottom edge of the sheet.
Arrange them in a 6-cm -wide strip, leaving
a 2-cm edge on each side to prevent the
filling from spilling out.

16
8 Roll the sheet up carefully around the
filling and into a nice strudel and place on
the baking tray. Repeat with the remaining
sheets and filling to get 5 strudels in the
pan. Brush them lightly with the coconut-oil
mixture and use a sharp knife to score each
strudel into 4 slices.

9 Bake the strudel in the preheated oven


for 25–30 minutes or until golden.

10 Serve warm or cold. It will keep in an


airtight container in the fridge for up to 3
days and should be reheated in the oven
before serving. Serve it with vegan vanilla
custard.

Per 100g
Calories 191, Fat 5.6g, Saturates 4.0g,
Carbohydrates 30g, Sugars 13g, Protein 3.4g,
Salt 0.38g

CORN AND TOFU PIE


A vegan version of Greek filo pie, this dish
makes an excellent lunch or dinner and is
very filling. Serve with a big bowl of salad,
or a cup of non-dairy yogurt if you’re in a
hurry.

Serves: 6–8

• 500g (18oz) filo pastry


• 100ml (½ cup) olive oil

For the filling:


• 250g (1½ cup) corn kernels, fresh,
canned, or frozen and thawed
• 500g (2 cups) plain, medium-soft tofu 3 Place a sheet of filo in the baking pan. sides of the pan. Use a sharp knife to score
• 2 tbsp olive oil (Cover the remaining sheets with cling film 12 squares into the pastry.
• 4 tsp salt to prevent them from drying out.) Brush oil
• 460ml (2 cups) plain soy milk lightly over the sheet. Cover with another 6 Bake in the preheated oven for 45
• 230ml (1 cup) hot water sheet and oil it. Repeat this process with 2 minutes, or until the top turns golden
• 130g (1⅓ cup) fine cornmeal more sheets. brown and the pie isn’t wobbly or soft to
• 20 x 30cm baking pan, well oiled the touch. Allow to cool in the pan before
4 Spread one-fifth of the filling evenly over serving.
1 If using canned corn, wash it and drain the top with a spatula. Cover with one
well. In a big bowl, crumble the tofu with sheet, oil lightly and cover with a second • Recipe from: The Vegan Baker cookbook by Dunja
Gulin. Photography by: Clare Winfield with copyright
your fingers and add the corn, oil, salt, milk sheet (this one doesn’t need oiling). Spread from the book’s publisher, Ryland Peters & Small.
and hot water and mix until well combined. one-fifth of the filling evenly over the top. The Vegan Baker is available at the special price of
Whisk in the cornmeal. The filling should be Continue like this until you have used up £10.99 including postage & packaging by telephoning
Macmillan Direct on 01256 302 699 and quoting the
moderately smooth besides the corn and all the filling, and you have 5 layers each of reference LC9.
small pieces of tofu. Preheat the oven to filling and filo sheets.
180°C (Gas Mark 4, 350°F). Per 100g
5 To finish, brush a little oil over the Calories 184, Fat 8.8g, Saturates 1.2g,
Carbohydrates 19g, Sugars 1.1g, Protein 5.9g,
2 If the sheets of filo are bigger than your remaining 5 sheets of filo and lay them Salt 1.2g
baking tray, cut them to size. Don’t worry if on top of the pie – the 2 best, undamaged
a sheet tears as you can easily patch up any sheets should be on the top. Tuck in any
damage – only the top 2 sheets need to stay pastry or filling sticking out of the pan by
undamaged. pushing a spatula between the pie and the
17
Blogger, Laura-Jane Koers reveals how adapting
to healthful plant-based nutrition is fundamental
to feeling at home in your own skin

18
F
Cooklively
ed up of complicated recipes because everyone to this simple and healthful way of If someone’s just started their journey into
they require a fussy technique or eating so you can also feel at home in your body. veganism and is finding the diet adaptations
an endless list of ingredients? Fear tricky — or boring, what cooking advice would
opting for a vegan cookbook no more. What were your main sources of inspiration you give them?
Thanks to blogger, food writer and when compiling the book? I wrote Cook Lively with the new or dabbling
podcaster Laura-Jane Koers (aka The Rawtarian) For me, everything starts with a craving or reader in mind. The book includes a week’s
you can reap all the benefits of vegan whole food an idea for a particular recipe. For example, worth of sample meal plans, shopping lists,
cooking without setting up camp in the kitchen I wanted to include a healthy, no-fry 100 easy recipes, and a number of sections that
all day, or night. With a passion for easy plant- pancake recipe in the book, so I just started include tips and tricks. But ultimately, the best
based food that’s not only good for the planet, experimenting in my kitchen. Or I’d suddenly thing you can do is to choose recipes that appeal
but human health, Laura-Jane has curated a think, “I want to do something with curry!” And to you, set aside a little time to get used to a
cookbook dedicated to teaching us how to cook then the recipe just flows from there. It happens different approach to cooking, and try it one
delicious and nutritious vegan recipes with 10 organically that way. recipe at a time.
ingredients or less. From courgette mcnuggets Visually, I was greatly inspired by Tom Hunt’s
to protein-packed burgers, chocolate doughnut “The Natural Cook,” and Emily Von Euw’s work. Have you ever tried to veganise an old classic
holes and silky watermelon juice — Laura-Jane Creatively, Elizabeth Gilbert’s amazing book “Big into a plant-based dish? If so, how did you
takes junk food and transforms it into a healthy Magic” helped me find the joy in my creativity approach it?
plant-based creation. Below, we spoke to The and learn not to take myself so seriously. Yes, almost all of my recipes come from this
Rawitarian to discover how ditching instant food angle. I actually crave classic unhealthy food,
and sparing only 10 minutes to make healthy so I am always on a quest to create healthy
dishes can revitalise energy levels, nourish skin I didn’t like versions of my favorite classics. For example this
and set you up for a whole new vibrant lease of where my health book includes pizza, alfredo pasta, courgette
life. mcnuggets, burgers, fries, chocolate milk,
was heading, but banana cream pie, strawberry cheesecake,
Congratulations on your new book. when I found this homemade chocolate bars, and much more.
You’ve created a really vibrant and health- My approach is usually something like this:
enhancing collection of recipes, full of tasty
way of eating, I truly “I wish I could have the satisfaction of eating
and nutritious cooking inspiration. Is this felt so energetic and chicken mcnuggets and none of the guilt. How
something that took a lot work or did you find liberated in my body, can I get this done?” And so I set out to make
it second nature given your experience as a something that satisfies like the original does,
raw vegan cook… and so much but uses only plant-based ingredients and isn’t
Thank you! Having had my recipe blog since happier. too complicated to make. It’s a lot of trial and
2009, both writing and recipe development (or error, but I usually don’t rest until I’ve achieved it
recipe simplification, as I like to think of it!) have Are there any specific cuisines as a cook to my satisfaction.
always come naturally to me. But I am a writer you favour?
first and a reluctant photographer second. I Yes, anything that’s delicious, satisfying, and Do you thinking opting for a healthy take on
wanted to do my own photography because takes less than 10 minutes to make! Although I plant-based food is important if you are vegan
I was excited about the creative challenge am a professional foodie, I don’t like to spend or transitioning?
and having control, but cooking, styling, and much time in the kitchen; I just want to eat Not necessarily. Life is a journey, and we are
photographing the recipes on my own was delicious, nutritious food and get on with my always transitioning into different ways of
challenging and at times frustrating. Also, day. I also have a massive sweet tooth, so my eating, being, and doing. If you’re eating
creating a real book felt intimidating, but I tried desserts are my greatest pride. more plant-based foods than you were eating
to approach the project with lightness and fun. yesterday, that’s success for you. Everyone’s
Also, it was different thinking about the book Who inspires your cooking style in terms of journey is different, and I am honored to play a
in terms of a cohesive collection of recipes and chefs or bloggers? small part in introducing readers to a new way
photographs, rather than the one-offs that a blog I have such respect and admiration for everyone of eating more fresh, plant-based ingredients.
can be. who shares their culinary vision with the world. Progress, not perfection!
I am lucky to consider some of the world’s best
What drew you to the book’s concept of using raw vegan chefs and authors as my friends,
plant-based fuel for its high energy, healthy including Russell James, Emily Von Euw, Susan Cook Lively:
skin, and vibrant living benefits? Powers, and many more. I am also inspired by 100 quick and
For the same reasons that I was drawn to raw Chef Dominique Crenn, and, most of all, my easy plant-based
and vegan ingredients in the first place; I wanted generous friends and family who cook more than recipes for high
to experience those benefits for myself! Before I do. energy, glowing
skin and vibrant
I began eating a whole foods plant-based diet living - using 10
in 2009, I was a “junk food vegetarian.” I was What are your favourite recipes in the book? ingredients or
sluggish, very low energy, and I didn’t like It’s hard to choose a favourite, because every less by Laura-
where my health was heading. But when I found recipe has its place and they all have only 10 Jane Koers
this way of eating, I truly felt so energetic and ingredients or less. But you can’t go wrong with is out now in
stores and
liberated in my body, and so much happier. My Famous Raw Brownies, Thai Coconut Soup, or online.
goal for this book is to introduce anyone and Plant-Protein Burgers.

19
FRUITS OF FOREST PIZZA

This sweet morning pizza recipe is fun for the children


in your life – or for the kid in you.

Serves: 8

For the crust:


• 140g (1 cup) almonds
• 260g (1½ cups) pitted dates, tightly packed
• 1 tbsp pure vanilla extract
• 2 tbsp lemon juice
• ¾ tsp sea salt
• 90g (1¼ cups) unsweetened shredded coconut

For the sauce:


• 65g (⅓ cup) almond butter

For the toppings:


• 600g (3 cups) fresh fruit, sliced

1 Line a pizza pan, rimmed baking tray or other pan with


baking paper. Set aside.

2 To make the crust, place the almonds in a food processor.


Process them into fine powder.

3 Add the dates, vanilla, lemon juice, and salt to food


processor. Process until well combined and sticky. Set aside.

4 Place the coconut in a large mixing bowl. Using a spatula,


scrape the food processor mixture into the bowl, on top of
the coconut. Using your hands, squeeze the mixture together
until the coconut is evenly distributed in the ‘dough’.

5 Press the mixture down firmly into the baking paper-lined


tray to form your crust.

6 Spread the almond butter onto the crust by using the back
of the spoon.

7 Decorate with fresh fruit. Optional: After you’ve added


the fruit toppings, sprinkle some additional unsweetened
shredded coconut on top. Enjoy immediately.

Per 100g
Calories 270, Fat 18g, Saturates 3.7g, Carbohydrates 16g,
Sugars 14g, Protein 7.6g, Salt 0.10g

20
Cooklively

COURGETTE NUGGETS 1 Preheat your oven to 400°F. Line a • Recipes and images from Cook Lively, by Laura-Jane
Koers. Published by Da Capo Press.
rimmed baking tray with baking paper.
Craving a healthy version of one of the Set aside.
Per 100g
most notorious junk food dishes? This little Calories 104, Fat 6.3g, Saturates 0.7g,
breaded nuggets will hit the spot. 2 Place all the ingredients in a large bowl. Carbohydrates 6.7g, Sugars 1.4g,
Stir very well to combine (at least 1 minute). Protein 3.9g, Salt 0.27g
Serves: 4
3 Using your hands, form the mixure into
16 tidy nuggets (or 8 fingers).
• 260g (1½ cups) shredded courgette
• 25g (¼ cup) almond meal (or gluten-
4 Place formed nuggets on baking paper-
free rolled oats)
lined baking tray.
• 60g (¾ cup) mushrooms, finely
chopped
5 Bake for 13 minutes. Flip each nugget and
• 2 ½ tbsp. almond butter
bake for another 10 minutes or until golden
• 1 tbsp flax meal
brown (23 minutes total). Do not let them
• 1 tsp olive oil
burn. One you remove the nuggets from the
• ½ tsp onion powder
oven, let them cool for 10 minutes to firm.
• ½ tsp salt
21
The brownies can be
eaten without being
refrigerated first, but
when chilled they are
easier to cut and retain
their shape better.
Store in the fridge for
up to a week.

22
Cooklively

FAMOUS RAW BROWNIES

An easy wholesome brownie recipe that taste just like


the real thing.

Serves: 16
For the famous raw brownies:
• 250g (2 cups) pecans, or walnuts
• 350g (2 cups) pitted dates
• 60g (⅔ cup) cacoa powder
• 30g (½ cup) unsweetened shredded coconut
• 60ml (¼ cup) maple syrup
• ½ tsp sea salt

For the velvet chocolate icing:


• 175g (1 cup) pitted dates
• 50g (½ cup) cacoa powder
• 25g (¼ cup) melted coconut oil

1 Line a 9 inch square rimmed baking tray or cake tin with


baking paper and set aside.

2 To make the brownies process the pecans in a food


processor until smooth and crumbly (15 seconds). Add the
dates and process again until the mixture sticks together and
the dates are well processed.

3 Add the remaining brownie ingredients: cacoa powder,


maple syrup, coconut and salt. Process again until the
mixture turns a lovely dark chocolate brown (25 seconds).
The texture should be small fluffy crumbles that can be
pinched together with your fingers. (If the brownie mixture is
difficult to press down into the pan and won’t stick together,
you haven’t processed it long enough. However, be careful to
stop processing before it gets buttery.)

4 Press the mixture down evenly and firmly into the tray
or tin.

5 To make the icing place the icing ingredients into a blender.


Blend until smooth. Spread the icing on top of the brownie
mixture.

6 Cover and refrigerate for a couple of hours. Cut into


brownies and enjoy.

• Recipes and images from Cook Lively, by Laura-Jane Koers.


Published by Da Capo Press.

Per 100g
Calories 468, Fat 28g, Saturates 8.6g, Carbohydrates 44g,
Sugars 41g, Protein 6.0g, Salt 0.14g

23
D
itch the carbs and coffee. Up your nutrient intake,
aid your fat loss and boost your energy levels with a
naturally sweet smoothie bowl. As rich as sorbet and
thick enough to stand a spoon — the latest feel good breakfast
fuel allows you to combine your favourite organic fruit, raw
veggies, superfoods, grains and breakfast toppers in exchange
for a breakie that tastes too good to be healthy. The base
combination and topping options are endless. All you have
to do is whip up your regular smoothie but be sure to add
thickeners like; coconut cream, xanthan gum, bananas and
frozen fruit. And in terms of toppings — go wild. Sprinkle,
spread and dollop as many cereal grains, superfoods, nut
butter, agave syrup and fresh fruit as you fancy.

24
Smoothiebowls

CACAO SMOOTHIE BOWL For the topping: 3 Blend for a few minutes, or until well
• 30g (¼cup) The Chia Co Breakfast combined.
Serves: 1 Booster
• 50g (¼ cup) blueberries 4 Take a bowl and scoop/pour the
• 50g (¼ cup) strawberries smoothie out, then top with The Chia
For the smoothie base:
• 2 frozen bananas Co Breakfast Booster, blueberries and
• 235ml (1 cup) almond milk, 1 Remove the frozen bananas from the strawberries.
unsweetened freezer and chop them up into pieces and
• 2 heaped tbsp raw cacao powder put in blender. • Courtesy of The Chia Co. (thechiaco.com)
• 1 tsp vanilla extract
• 1 tbsp pure maple syrup 2 Add almond milk, cacao powder, vanilla
extract and syrup of choice.
25
26
Smoothiebowls

BLUE MERMAID BOWL


For the smoothie:
• 2 frozen bananas
• 235ml (1 cup) coconut or
almond milk
• 1 tbsp blue majik powder

For the toppings:


• Your choice of grains and
additional fresh fruit
• Melon balls
• Edible flowers

1 Put all the ingredients into a


blender and blitz until it achieves a
smooth but thick consistency.

2 Pour the smoothie blend into a


bowl.

3 Top with melon balls, muesli,


edible flowers, or whatever fruit or
grains you are craving or have in the
fruit bowl.

PASTEL PINK BOWL PINK DRAGON FRUIT


BOWL
For the smoothie:
• 1 young coconut (flesh
and water) For the smoothie:
• 1 frozen banana • 2 frozen bananas
• 1 tsp beetroot powder • 235ml (1 cup) almond milk
• 1 tsp sasha inchi protein • ½ a red dragon fruit
powder • 1tbsp coconut yoghurt
(optional)
For the toppings:
• Pomegranate For the toppings:
• White currants • Melon balls
• Quinoa puffs • Edible flowers
• Edible flowers • Your preference of fresh
• Dragon fruit balls fruit
1 Put all the ingredients into
1 Put all the ingredients into
a blender and blitz until it
a blender and blitz until it
achieves a smooth but thick
achieves a smooth but thick
consistency.
consistency.
2 Pour the smoothie blend into
2 Pour the smoothie blend into
a bowl.
a bowl.
3 Top with pomegranate, white
3 Top with fresh fruit, melon
currants, quinoa puffs, edible
balls, and edible flowers.
flowers and dragon fruit balls.
• Recipes and photography by Ami
Shoesmith. Follow on Instagram
@the_sunkissed_kitchen
27
Savour the
Sweet Potato
Alessandra Felice shares the weird and
wonderful ways you can use the orange pot

S
weet potatoes, they’re a beautiful
orange colour, deliciously sweet, full
of flavour and are a nutritious and
versatile ingredient in the kitchen.
Think roasted potato wedges drizzled with
tahini, or coated in spicy paprika and
served with a spicy guacamole.
Although, when it comes to the
rich orange pots, you also have to
think outside of the box. Sweet
potatoes are a great substitute for
white potatoes in traditional recipes
like mashed potatoes or tasty gnocchi
coated in a cheesy cashew sauce or
herby pesto. With such a fluffy and moist
texture when roasted or boiled, they are
also perfect to add in sweet treats. They
can bring moisture to cakes and brownies
just like apple sauce and mashed bananas.
They can also be the base ingredient for a
chocolate mousse or frosting.
Just place a large roasted sweet potato in a
food processor with a couple of tablespoons
of cacao, vanilla extract, a pinch of salt and
cinnamon. Next add dates, maple syrup or
any sweeter you like and blend until smooth.
Drizzle in some melted coconut oil or cacao butter
for a super silky texture and you will have made
yourself a perfect treat to eat by the spoonful! If
you’re a smoothie lover, they are perfect to add body and
fluffiness without using too much fruit. Delicious blended with
nut butter or tahini along with cinnamon and mixed spice or with orange
for a refreshing taste and coconut for a decadent creamy smoothie.
The best part you ask? Well, you can enjoy all of this and bring nourishment and
nutrients to your skin, cells and body. Sweet potatoes are a rich source of vitamin A, C, E, B
vitamins, magnesium, potassium, manganese, fibre and very high in carotenoids and powerful
antioxidants. This concentration of nutrition makes them amazing for the health of your skin,
digestion, nervous and immune system and to slow down ageing processes in the body and free
radicals damage.

28
Sweetpotato

MASHED SWEET POTATO TACOS • Salt and pepper, to taste you achieve the consistency of mashed
WITH CORIANDER RICE AND • 225g (1 cup) brown rice, cooked potatoes. Only use enough milk to make
• 2 tbsp coriander, chopped them creamy, not soupy. Add salt and
MACADAMIA SOUR CREAM
• 1 tbsp lime juice pepper to taste.
The taste of freshly squeezed lime and • 4 corn tortillas, warmed in the oven
or in a pan 2 Warm the rice by heating in a sauce pan.
sweet potato is divine. The red onions,
• Red onion, chopped, for garnish Add coriander, juice of lime, and salt and
green coriander, bright red tomatoes,
• Tomato, chopped, for garnish pepper, if needed. Set aside.
crunchy purple cabbage, and velvety
avocado make this dish a flavourful colour • Fresh coriander, chopped for garnish
• Purple cabbage, finely shredded, for 3 Place mashed sweet potato mixture on
fest.
garnish each tortilla.
Serves: 2 (2 tacos each) • Avocado slices, for garnish
• Macadamia Sour Cream (recipe below) 4 Place rice mixture on top of potato
• Lime wedges, for garnish mixture.
For the macadamia sour cream:

• 125g (1 cup) macadamia nuts soaked Macadamia sour cream directions: 5 Add red onion, tomato, coriander,
in water for at least 2 hours, rinsed and 1 Mix all ingredients in small food cabbage, avocado, Macadamia Sour Cream,
drained processor except oil. When ingredients and lime and serve.
• 175ml (¾ cup) water are fully blended, slowly pour oil in steady • Recipe and image from The Forty-Year-Old Vegan: 75
• 60ml (¼ cup) lemon juice stream until mixture is fully blended. Recipes to Make You Leaner, Cleaner an Greener in the
• ½ tsp lemon zest Second-Half of Life by Sandra and Susan Sellani. For
more information visit them on Facebook @40YOV
• ½ tsp salt Taco directions:
• 1 clove garlic 1 Place the sweet potatoes in boiling Per 100g
• 2 tbsp grape seed oil (or vegetable oil) water and cook until tender enough to Calories 236, Fat 12g, Saturates 2.0g,
mash, about 15 minutes. If using frozen Carbohydrates 28g, Sugars 3.0g, Protein 4.6g,
Salt 0.33g
For the tacos: sweet potato, steam according to package
directions. Drain potatoes and place in
• 1 large sweet potato, diced bowl. Add almond milk a little at a time
• 60-115ml (¼–½ cup) almond milk and mash with fork or potato masher until
29
salt in a bowl and mix well.

4 Mix together the sparkling water and


apple juice. The sparkling water works
well with bicarbonate of soda and baking
powder and makes this cake moist and
spongy.

5 In a separate bowl, mix together the


apple juice, oil, tofu and cream until
smooth.

6 Combine the dry and liquid ingredients


and mix until smooth. Fold in the steamed
cubes of potato, reserving a couple of
pieces for decoration.

7 Pour the mixture into the prepared


loaf pan and spread level with a spatula.
Sprinkle the reserved potatoes over the top
and press them in lightly.

8 Bake the cake in the preheated oven for


25 minutes or until a skewer inserted in the
middle comes out clean. Allow to cool in
the pan for 10 minutes, then remove it, peel
off the paper and allow to cool completely
on a wire rack.

9 Serve a slice of the cake with a cup of


warm green tea scented with lemon or
lime. The best way to keep the cake moist is
wrapped in a clean kitchen towel.

If you snip the baking • Recipe from: The Vegan Baker cookbook by Dunja
paper diagonally into Gulin. Photography by: Clare Winfield with copyright
from the book’s publisher, Ryland Peters & Small.
the corners of the The Vegan Baker is available at the special price of
paper, it will fit more £10.99 including postage & packaging by telephoning
snugly into Macmillan Direct on 01256 302 699 and quoting the
reference LC9.
the pan.
Per 100g
Calories 345, Fat 5.7g, Saturates 0.7g,
Carbohydrates 71g, Sugars 62g, Protein 2.3g,
Salt 0.44g
SWEET POTATO POUND CAKE • 100g (½ cup) raw brown sugar
• 110ml (½ cup) sparkling mineral water
The sweet potato dimension to this cake • 3 tbsp apple juice
adds extra vitamin A and fibre while making • 65ml (¼ cup) sunflower oil
it visually interesting. Pumpkin or rhubarb • 100g (⅓ cup) plain soft tofu
has the same effect when sweet potatoes • 100ml (½ cup) oat or soy cream
aren’t available. • 1kg loaf pan, neatly lined with baking
paper
Makes: 8–10 slices
1 Preheat the oven to 180°C (Gas Mark 4,
350°F).
• 125g (½ cup) sweet potato, peeled and
cubed 2 Steam the cubes of sweet potato for 10
• 130g (1⅓ cup) plain flour minutes or until they are soft, but they
• 65g (½ cup) plain wholemeal flour should not fall apart when you prick them.
• 1 tsp bicarbonate of soda
• 1 tsp baking powder 3 Sift together the flours, bicarbonate of
• ¼ tsp salt soda, baking powder, raw brown sugar and
30
Sweetpotato

BAKED VEGAN SWEET • 2 tsp baking powder


POTATO DOUGHNUTS • 1 tbsp coconut oil 6 Take out of the oven and allow
• ½ tsp apple vinegar doughnuts to cool down completely before
For the dough: glazing
For the glazing:
• 50g (½ cup) all-purpose flour • 2 tbsp peanut butter 7 In a small saucepan, heat up peanut
• 1 medium sized sweet potato, cooked • 1 tbsp coconut or maple syrup butter and syrup. Stir well regularly until
and mashed • 2 tbsp coconut flakes and/or finely smooth and creamy.
• 115ml (½ cup) nut or coconut milk chopped pistachios
• 55g (¼ cup) coconut sugar • 8 Dip each doughnut into the peanut
• Doughnut pan (cavity) butter glaze or use a spoon to glaze the
doughnuts.
1 Preheat oven to 200°C (Gas Mark 6,
400°F). 9 Sprinkle with shredded coconut, finely
chopped pistachios and/or even superfood
2 Heat up nut milk, mashed sweet potato, powder.
coconut oil and apple vinegar but don’t
• Recipe and photography by Kati Boden
bring it to boil. (blackwhitevivid.com)

3 In a mixing bowl, add all dry ingredients, Per 100g


then add wet mixture and stir well. Calories 243, Fat 12g, Saturates 8.9g,
Carbohydrates 28g, Sugars 13g, Protein 3.6g,
Salt 0.42g
4 Scoop about 2 tablespoons of dough
into each cavity. Smooth out the top of
the dough with your finger, spoon or other
appropriate kitchen tool.

5 Bake for 10 minutes.


31
Being vegan before and during pregnancy
helps you have a vivacious and robust baby!
By Juliet Gellatley, founder & director of Viva!,
nutritional therapist and mum of twin sons

M
y nutritional therapy (peas, beans and lentils of all types), result in their baby being predisposed
clients who want to become unsalted mixed nuts* and seeds (2 to to obesity and their children having
pregnant tend to fall into 3 portions daily), and fresh fruit and metabolic syndrome (the precursor to
two categories — those vegetables (7-10 servings daily), as diabetes type 2). To state the obvious,
who eat fast-food diets and know they well as some healthy essential fats and it’s important to not under or overeat
shouldn’t and those who are vegan and vitamin B12 fortified foods. during pregnancy! And it’s important
want reassurance. After all having a There is plenty of scope for to eat the right types of foods.
baby is truly momentous — you want to adventurous, creative cooking. With
do everything you can to give him or her herbs, spices, stock cubes, flavourings HOW MUCH ENERGY DOES
the best start in life. such as soya sauce and creamed A WOMAN NEED DURING
The truth is, a balanced vegan diet coconut, soya cheese and a host of PREGNANCY?
is packed with disease busting, body other extras, you can create the most
and brain nurturing nutrients and is wonderfully exotic dishes, as well • A woman who is not pregnant needs
ideal for a healthy pregnancy. Just as as all the traditional favourites. For approximately 2,100 calories per day.
importantly, a vegan diet particularly inspiration try www.veganrecipeclub. • A pregnant woman needs
lacks the nasties you need to avoid — org.uk approximately 2,500 calories per day.
saturated fats, cholesterol, concentrated • A breastfeeding woman needs
pesticides, cancer promoters, dioxins A WEIGHTY ISSUE approximately 3,000 calories per day
and mercury. The latter two are in Being underweight or overweight (Calories are sometimes called
practically all fish. affects your baby. Many studies show kilocalories or Kcals).
A healthy pregnancy should just be that mums who undereat increase
an extension of your normally healthy their child’s risk of developing obesity
diet. If you eat well anyway, then eating and related diseases (eg heart disease, INCREASING YOUR NUTRIENTS
right for your unborn child won’t be diabetes, cancer). It is believed that the FOR PREGNANCY
such a radical change. If, however, your foetus makes physiological adaptations
diet has always been based around junk to the ‘famine’ to prepare him or herself During pregnancy, your daily nutrient
food, meat and dairy produce, then for life after birth. Far from being requirements do increase — but
it’s time it wasn’t, for both your sakes, protective, these changes make the child you don’t need to eat twice as much.
and of course the animals! The secret more vulnerable to obesity and disease. The growing baby gets all his or her
to healthy eating before and during Recent research has also shown that nourishment from mum through the
pregnancy is variety by focusing on when mums eat a high fat and/or high umbilical cord, so diet is very important.
wholegrains (3 servings daily), pulses sugar diet during pregnancy it can If mum is lacking in any vitamins and

32
Specialreport
nutrients her baby might lack them too. As for getting omega-3s from fish
Iron, B vitamins (especially folic acid) as — don’t! Pregnant women are strongly
well as beta carotene, C and D, calcium, advised by government to limit their oily
zinc and protein are all needed in greater fish intake because of contamination
amounts. with pollutants that can damage the
nervous system, affect development
PROTEIN and create learning problems. They are
Protein is needed for growth, repair of also advised to avoid cod liver oil as it
tissue and protection against infection contains excessive vitamin A which can
and is high in all types of pulses damage your unborn baby.
and seeds. The humble soya bean,
particularly when eaten as edamame, CALCIUM
is very high in protein – comprised of A mineral needed for healthy nervous
all the protein building blocks (amino systems, blood clotting and bone and
acids). tooth formation in mother and baby. It
Preeclampsia, causing reduced blood may surprise some that cow’s milk does
flow to the placenta and premature not guarantee strong bones — in fact, it
delivery, has been attributed to can cause osteoporosis.
insufficient protein so it is prudent to
increase your intake. The good news is Sources of calcium include: Seeds and
that medical studies on 775 nuts* (especially sesame and
vegan mothers showed almonds), dark green leafy
them to be less prone vegetables and pulses
to preeclampsia.
*Going Nuts? and tofu.
Pregnant or lactating women from
allergy-prone (atopic) families should
Sources of avoid eating peanuts and nuts entirely as IRON
protein include: sensitisation to them can occur in the womb The need for iron
Beans, peas and and later through breastfeeding. Children of increases during
lentils, nuts*, atopic mothers shouldn’t be given them until at pregnancy
seeds, brown least three years old or when recommended by a because both
rice, wholegrain doctor. But for the majority of infants, nuts are mother and baby
breakfast an important addition to the diet and can be are creating new
cereals, introduced from six months old in the form blood. About one-
of smooth nut butters. Whole nuts should
wholemeal bread third of pregnant
not be given to children under five
and wholegrain women are mildly
years of age due to the risk of
pasta. choking. anaemic. When
pregnant with twins, my
doctor was staggered by my
FATS iron results. He said “You’re the first
Avoid saturated animal fats and go for mum of twins to be high in iron – it just
unsaturated types — the essential fatty doesn’t happen.” I beamed “It’s because
acids omega-3 and omega-6. These I’m a healthy vegan!”
have many functions and are a main
constituent of the brain and eyes. The Sources of iron include: Dried fruits
developing foetus needs a constant (figs, apricots, dates and prunes), nuts*
supply of omega-3 and this can only and seeds. All pulses, tofu, soya milk,
come from mum! hummus and fortified breakfast cereals,
wholewheat and wheatgerm, green leafy
Sources of fats include: Ground vegetables and wholegrains are also
flaxseed and linseed oil. Use linseed oil useful sources. Vitamin C increases the
in salad dressings or poured cold into absorption of iron so eat plenty of fresh
soups, casseroles, pasta dishes but don’t fruit and vegetables.
cook it as heat destroys the omega-3s.
Hemp seeds and hemp oil, cold-pressed ZINC
rape seed (canola) oil, dark green leafy Probably plays the biggest role in
vegetables such as broccoli, some nuts* reproduction. A deficiency increases
(walnuts and walnut oil particularly), the chance of miscarriage. Needed
soya beans and soya oil and wheat germ. for hormone balance, development
One of the best oils to cook with is of the egg, successful fertilisation and
virgin olive oil — high in omega-9, a implantation.
beneficial, non-essential fatty acid. Sources of zinc include: Beans

33
Specialreport

and lentils, yeast, nuts*, seeds and the risk of congenital defects. Try DNA (our genetic blueprint) and helps
wholegrain cereals. Pumpkin seeds are a vegetable oils, wholegrains, tomatoes, prevent neural tube defects (Spina
very rich source. nuts*, asparagus, spinach, apples, Bifida) in the developing foetus. It is
carrots, celery and avocados. therefore essential before conception
VITAMINS A, C AND E These three vitamins are vital and during early pregnancy.
Vegans get plenty of vitamin A from antioxidants that also protect against Sources of folic acid include: Most
beta-carotene. It is needed to implant the disease, including heart disease, stroke, vegetables, especially dark green leafy
fertilised egg. diabetes type II and cancer. There is ones, nuts*, pulses and avocados.
very little in meat!
Sources of Vitamins A include: Carrots, VITAMIN B12
sweet potatoes, red and yellow peppers, THE B VITAMINS This is vital for you and your baby’s
tomatoes, green leafy vegetables, B vitamins are involved in releasing nervous system and blood formation.
watercress, mangoes, apricots, energy from food and help to aid growth No matter what your diet, take a B12
cantaloupe melons and romaine lettuce. and repair of the body. supplement and ensure a daily serving
of foods fortified with B12.
Sources of Vitamins C include: All Sources of Vitamins B include:
fruits and veg contain vitamin C but Wholegrains, including; wholemeal Sources of Vitamin B12 include:
some are particularly rich sources. It bread, brown rice and wholemeal pasta, Fortified breakfast cereals, yeast extracts
keeps the protective membrane around yeast extracts (eg Marmite), pulses, (Marmite) and fortified soya or almond
your baby strong. Try kiwi fruit, berries nuts*, seeds, dark green leafy vegetables, milk, preferably take a B12 supplement.
and currants, fresh oranges, grapefruit, avocados and bananas. Also many
broccoli, spinach, cabbage, peas, fortified breakfast cereals.
blackcurrants, and strawberries. • Juliet is the co-author of Vegetarian & Vegan
FOLIC ACID (VITAMIN B9) Mother and Baby Guide with Rose Elliot,
Sources of Vitamins E include: Vitamin This is required for protein synthesis, published by Viva! viva.org.uk/vegetarian-and-
E protects vital RNA and DNA reducing formation of blood, metabolism of vegan-mother-and-baby-guide

VEGAN MUMS share THEIR STORIES


RHIANNON BUCK, YOLANDA SORYL, NEW ZEALAND
BRISTOL On the wall from left to right: Te Koha, 3 years,
Close to giving birth Neve, 7, Asher, 9 and Ella, 12
in July 2017!
“My four vegan babies were all born with beautiful skin, calm
“I have enjoyed my natures and with above average birth weights. Active and
vegan pregnancy busy, their sporting efforts include representing their schools
and everyone in athletics, swimming and netball. We never had a doubt
tells me I’m very that a vegan diet was the best possible choice for our family.”
fit — cycling to
and from work all
the way through JO LACEY, BRIGHTON HELEN WILSON,
— I still am and with Melika, pictured SWANSEA
I’m eight and at 1 year pregnant with Iolo’
a half months
pregnant! The “I’ve been vegan for more “Having two healthy
nurse told me than 20 years and I had vegan pregnancies
this week that I a healthy pregnancy was really easy for me.
have wonderfully followed by a natural Ensuring I ate even
healthy iron home birth. Breastfeeding more fresh fruit and vegetables than usual
levels, and our daughter, Melika, has wasn’t a problem and I just made sure I
that they have given her a good source of natural immunity ticked all the nutritional boxes by creating
gone up in the and this combined with a vegan diet has lots of wholesome meals containing good
last trimester (unlike many of my meat meant that she is rarely poorly. I wanted to fats, B vitamins and iron. Viva!’s Foods for
eating counterparts who are anaemic do the best for my baby and it made sense to Fertility and Pregnancy Wallchart helped
in pregnancy). She also said my blood offer her foods that I knew to be healthy and me a lot too. Being vegan
pressure is “beautiful” and “whatever I am cruelty-free. Melika is really thriving on a diet gave my babies the best starts in life –
doing, I’m doing it right!” I was chuffed of fruits and vegetables, lentils, nuts and soya both were healthy weights, Iolo being
and can’t wait to welcome my little boy into products such as tofu and vegan sausages a fantastic 9lb 8oz and he and Otter
the world.” and lots of wholegrains.” continue to flourish.”

34
35
GRILLED CORN COBS layers, but do not remove them — the corn 7 Meanwhile, make the zesty mayo. Drain
WITH ZESTY MAYO cobs will look and taste better after grilling! the cashews and place in a food processor
or high-speed blender. Add the olive
Serves: 4 2 Remove the silks from the husks, just by oil and 60ml (¼ cup) water and process
pulling them out. (The silks are the fine, until smooth. Add the remaining mayo
• 4 fresh ears of corn, with husks string-like pieces that poke out from under ingredients and process until smooth,
• 2 tsp olive oil the husk, near the top of the cob.) adding a little more water if needed.
• Handful of chopped coriander
• Grated zest ½ lime 3 Soak the cobs in water for 15–20 minutes, 8 When the corn is ready, remove from the
• 1 red chilli, finely sliced (optional) to stop them drying out during grilling. heat. Peel the husks back, then drizzle the
Meanwhile, heat a barbecue or chargrill pan mayo over the cobs.
For the zesty mayo: to medium heat.
• 150g (1 cup) cashews, soaked 9 Garnish with the coriander, lime zest, and
overnight 4 Drain the corn cobs and dry them chopped chilli if desired. Eat while hot.
• 1 tbsp olive oil thoroughly. Peel back the husks and brush
• Flesh ½ avocado the corn kernels with the olive oil. Allow the Per 100g
• Juice 2 limes husks to return to their natural position, Calories 210, Fat 16g, Saturates 3.0g,
Carbohydrates 11g, Sugars 1.3g, Protein 5.9g,
• Grated zest ½ lime fully covering the kernels. Salt 0.17g
• 25g (½ cup) coriander leaves
• 2 garlic cloves, peeled 5 Grill the corn cobs for 15 minutes, turning
• ¼–½ tsp chilli powder often to evenly cook each side. You will CHILLI BEAN NACHOS
• ¼ tsp Himalayan salt notice the husks developing grill marks.
Serves: 4
• ⅛ tsp freshly ground black pepper
6 Reduce the heat to low. Peel back the The crunchy corn chips dipped in a
1 Remove the thick outer layers from each husks to expose the kernels, then grill for a wholesome tomato chilli bean mix, secret
corn husk; this is usually the outer two or further 15 minutes, turning often. cheesy sauce, cold jalapeño salsa and the
three layers. Peel back the thin, inner husk perfectly creamy avocado combine well.
36
Summersides
3–4 minutes, or until the onion is tender.
Stir in the garlic and cook for 30 seconds.

2 Add the jalapeño chilli and capsicum


and sauté for a further 1–2 minutes, or until
fragrant. Stir in the tomatoes and bring to
the boil.

3 Add the remaining ingredients and stir to


combine. Bring back to the boil, and then
reduce the heat and simmer, uncovered,
for 15-20 minutes, to bring all the flavours
together. You may need to add 1–2
tablespoons water if your mixture is looking
thick.

4 The chilli beans could be made a day or


two ahead; keep in the fridge in an airtight
container and gently reheat just before
serving.

For the jalapeño salsa:


1 Near serving time, combine all the
ingredients in a bowl. Cover and set aside.

For the secret cheesy sauce:


1 When you’re nearly ready to serve, place
the cauliflower in a food processor or
blender with the milk and lemon juice and
blend until smooth.

2 Add the garlic, nutritional yeast, onion


powder, turmeric, paprika and salt and
blend until you have a thick and creamy
For the chilli beans: lightly steamed or boiled sauce.
• 2 tbsp olive oil • 125–250 ml (1 cup) non-dairy milk
• 1 onion, finely diced • Juice ½ lemon 3 Add the cashews and maize flour and
• 2 garlic cloves, crushed • 2 garlic cloves, peeled blend until completely smooth.
• ½ jalapeño chilli, sliced • 3 tsp nutritional yeast
• ½ red capsicum (pepper), finely diced • ½ tsp onion powder For the chunky avo:
• 400 g (14 oz) tin chopped tomatoes • ½ tsp ground turmeric 1 Just before serving, remove the stones
• 2 x 425 g (15 oz) tins red kidney beans, • ¼ tsp hot paprika from the avocados. Scoop the flesh of one
rinsed and drained • ¼ tsp Himalayan salt avocado into a bowl and roughly mash with
• ½ tsp ground cumin • 75 g (½ cup) cashews, soaked for 3–4 a fork.
• ¼ tsp cayenne pepper hours
• ½ tsp Himalayan salt, or to taste • 1 tbsp ground yellow maize flour, or 1 2 Add the lime juice, garlic and salt and
• ⅛ tsp freshly ground black pepper tbsp gluten-free cornflour (cornstarch) mash until well combined.

For the jalapeño salsa: For the Chunky avo: 3 Dice the other avocado into chunky
• 1 Lebanese (short) cucumber, diced • 2 ripe avocados pieces and gently mix through the mashed
• 1 tomato, diced • Juice of 1–2 limes avocado. You should have some smooth
• ½ jalapeño chilli, sliced • 1 garlic clove, crushed and chunky pieces.
• 1 green capsicum (pepper), diced • ¼ tsp Himalayan salt, or to taste
• ½ red onion, finely diced Assembling the nachos:
• 1 tbsp sliced pitted black olives To serve: 1 Arrange the corn chips, chilli beans,
• 2 tbsp coriander leaves • 75 g (2 cups) organic non-GMO corn cheezy sauce, chunky avo and jalapeño
• Juice ½ lemon chips salsa in a bowl. Add some lime cheeks or
• ⅛ tsp Himalayan salt • Lime cheeks or wedges wedges.

For the secret cheezy sauce: 1 Heat the olive oil in a saucepan over • Hippie Lane by Taline Gabrielian (Murdoch Books,
£17.99). Photography by Taline Gabrielian.
• 500 g (4 cups) cauliflower florets, medium heat. Add the onion and sauté for This cookbook is not entirely vegan.
37
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40
Vegancheese

Four delicious ways to master vegan cheese in the kitchen

A
sk the majority of vegans, one thing that is dearly missed you can’t taste the same strong and unique flavours.
when opting for the plant-based life is cheese. Recreating However, there is a way you can feed your cheesy cravings
the creamy, tangy and sometimes stringy food without using without having to depend on brands and recipes which use
dairy can be a tricky art. In fact, most of the vegan cheese you can soy protein and other excessive factory-extruded processed
buy off the shelves in supermarkets tastes too much like feet (yes, ingredients. Get in the kitchen and learn how to create your
really) or nothing like cheese at all, so we’d rather go without. And favourite tangy or mild flavours yourself. Innovation in the plant-
this is mainly because a lot of varieties of plant-based cheese sold based cheese industry is happening — using traditional cheese
at shops are highly processed. The big difference between “real aging and bacterial culturing methods to make vegan cheeses with
cheese” and vegan cheese is the way in which they are made. “Real only a few ingredients like nut milks, enzymes, salt and nutritional
cheese” goes through stages where the proteins physically bond yeast can really transform your vegan cheese experience. From
to each other, which is why you can get so many different unique nacho cheese to mozzarella and cashew ricotta — we’ve chosen
flavours and textures by aging the cheese. Plant-based cheese four delicious dishes to kick start your homemade plant-based
proteins get modified differently, if at all, and this is the reason that cheese making.

MOZZARELLA For the brine: instance, simply transfer the cheese mixture
• 2 tbsp sea salt to a form or container of your choice right
This delicate vegan mozzarella, like its fresh • 940ml (4 cups) ice water after the cooking process. No need to use
dairy counterpart, is moist, soft, and easily the brine method.
melts. Make a lovely Caprese salad with 1 Place all the cheese ingredients in a
fresh basil and tomatoes, or try it with a blender and process until smooth and • Recipe and image from Vegan Cheese by Jubes Aron,
£18.99 published by Countryman Press, an imprint of
plate of delicious grilled vegetables. creamy. Transfer to a glass container and W.W. Norton and Company Ltd.
cover with cheesecloth. Let the cheese
Prep and cook time: 30 minutes culture for 12 to 24 hours, until slightly
tangy.
Variations:
For a delicious variation, put mozzarella 2 Pour the cultured cheese mixture into
balls in a clear jar and top with extra-virgin a saucepan, add the tapioca flour and
olive oil infused with garlic and herbs. This carrageenan powder, and whisk well to
makes a wonderful last-minute appetiser combine. Cook over medium-low heat
and can be a lovely hostess gift. Vary the for 8 to 10 minutes, stirring with a flexible
herbs with the season to maximise the spatula, until the mixture is smooth, glossy,
variety of colours and flavours. and stretchy.

For the cheese: 3 Combine the two tablespoons salt and


• 250g (1 cup) plain non-dairy, soy-free ice water in a bowl. Using an ice-cream
yogurt scoop, drop balls of the cheese into the
• 150g (1 cup) raw cashews, soaked, brine. Cover and let the cheese set in the
rinsed, and drained refrigerator for at least 4 to 6 hours. Stored
• 115ml (½ cup) water, filtered in the brine, the mozzarella should keep,
• 2 tsp sea salt refrigerated, for 1 to 2 weeks.

For the tapioca and carrageenan Note: Perhaps the most exciting part about
mix: making your own cheese is being able to
• 3 tbsp tapioca flour customise it to your own specifications. If
• 2 tbsp Kappa carrageenan powder you prefer a mozzarella in block form for

41
Vegancheese

VEGGIE NACHO DIP


This supremely creamy, spicy powerhouse of
vegetables tastes like a real thick cheese sauce.

• 175g (1 cup) cauliflower florets, boiled


• 175g (1 cup) chopped carrot, boiled
• 100g (½ cup) tomato, diced
• ½ red onion, diced
• 2 garlic cloves
• 1 jalapeño pepper, diced
• 1 tsp salt
• 1 tsp ground cumin
• 1 tsp ground turmeric
• 2 tbsp nutritional yeast
• 60ml (¼ cup) extra-virgin olive oil
• 75ml (½ cup) tomato juice

1 Place all the ingredients in a blender and


process until smooth. Store, refrigerated, in a
sealed container; will keep for up to 1 week.

• Recipe and image from Vegan Cheese by Jubes Aron, £18.99


published by Countryman Press, an imprint of W.W. Norton
and Company Ltd.

Per 100g
Calories 122, Fat 9.5g, Saturates 1.4g, Carbohydrates
5.6g, Sugars 3.5g, Protein 2.6g, Salt 0.17g

42
CASHEW BLEU CHEESE Easy Pre-Prep: 4 Sprinkle the spirulina over the cheese
A work of art, this nut cheese delivers all Place the cashews in filtered water in a and, using a small spatula, marble it
the pomp and circumstance of provincial small bowl. Cover and refrigerate overnight. through in all directions. Do not overmix or
“Blue.” Shhh . . . don’t tell anyone, but this Rinse the Irish moss very well in a colander your cheese will turn green.
cheese gets its colour from the superfood until all of the sand is removed and the
spirulina. It’s packed with flavours that smell of the ocean is gone. Then place it in 5 Place the cheese mold in the dehydrator
are fresh and healthy and it still has a water in a small bowl. Cover and refrigerate and dehydrate at 90 degrees F for 24 hours.
full creamy texture. “But does it really overnight. Refrigerate overnight
taste exactly like blue cheese,” you ask?
Thankfully, no! It tastes much better! 1 Drain the Irish moss and place it in the 6 Serve, or store in a humidifier or wine
bowl of a Vitamix along with the water. cooler for up to 3 weeks.
Makes: 2 x 3inch cheese rounds Blend on high speed for 1 minute or until
it is emulsified. Measure out 2 tablespoons • Recipes and images from This Cheese is Nuts
by Julie Piatt (Avery; published June 2017)
• 300g (2 cups) raw cashews and reserve the rest.
• 20g (¼ cup) Irish moss
• 1 tbsp nutritional yeast 2 Drain the cashews. In a clean pitcher of
• 1½ tsp Celtic sea salt the Vitamix, place the cashews, emulsified
• 2 tsp refined coconut oil Irish moss, the nutritional yeast, salt,
• ¼ tsp garlic powder coconut oil, garlic powder, acidophilus, and
• 1 capsule acidophilus (3-billion-active- aquafaba.
culture strain)
• ½ tsp powdered spirulina or frozen live 3 Blend on medium speed, using the
spirulina plunger to evenly distribute the mixture.
• 60ml (¼ cup) aquafaba (water from a Transfer the mixture to a cheese mould.
15.5 oz can of garbanzo beans)

43
allow to cook. This helps bring out the
smoky taste. You’ll want to do this until the
aubergine is extremely soft, cooked all the
way through and skin coming off.

2 Once cooked, allow to cool. Remove


the skin and head. Chop up and put in a
blender.

3 Add the other ingredients to the mix,


pouring the lemon juice in bit by bit and
blitz until smooth. This won’t take long at
all and sometimes doesn’t need the whole
½ lemon; depending on the size of your
aubergine.

4 Transfer to a bowl or air tight container.


Keeps in the fridge for up to 5 days.

Tacos:
1 Preheat your oven to 180°C (Gas Mark 4,
350°F). You’ll want to put your veg in first
to roast. Chop up into bite sized pieces;
quarter the Brussels sprouts. Rinse under
water, leaving a little wet. In a bowl, add
the nutritional yeast, smoked paprika and
pepper. Mix well until all is coated.

BLUE SMOKED ‘CHEESY’ TACOS Black bean hummus: 2 Put these in the oven to roast for around
• 1 tin black beans 20 minutes. Meanwhile, put the lentils into
For the miso harissa lentils: • 1 heaped tbsp tahini a small sauce pan, add the water and bring
• 100g (½ cup) dry red lentils • ½ lemon, juiced to the boil. Lower to a simmer and allow
• 295ml (1¼ cups) water • 1 small garlic clove the lentils to cook. Simmer for about 5
• ¼ low salt stock cube • 1 tbsp coconut aminos minutes before adding the stock, harissa
• 1 heaped tsp miso paste • Dried chilli, tailor to as much heat as and miso. Season with pepper here, mix
• 1 heaped tsp harissa paste your like well and continue to simmer.
• Pepper • 1-2 tbsp water (may not be needed)
• Salt and pepper 3 For the mushrooms, simply put the
For the smoked ‘cheesy’ veg: coconut aminos and lime juice into a non-
• ¼ head cauliflower Babaganoush: stick pan – a small wok works well. Place
• ¼ head broccoli • 1 aubergine the mushroom slices into the liquid and
• 4-5 Brussel sprouts (depending on • 1 tbsp tahini sweat. You’ll want this to be on a low heat
size), quartered • ½ lemon juice as they cook very quickly. Once browned
• 2 tbsp nutritional yeast • 1 garlic clove remove from the pan and place on a plate.
• 1 heaped tsp smoked paprika • Dried chilli, tailor to as much heat as
• Pepper your like 4 Add the kale to the same pan, adding a
• Salt and pepper dash more water to cook down – the greens
For the ‘Meaty’ Mushrooms: will soak up the rest of the flavours left from
• ½ large Portobello mushroom, or one Black bean hummus: the mushrooms. You can now put your blue
smaller, sliced about 1cm thick 1 Drain and rinse your black beans well. Put corn tacos into the oven to heat up.
• 1 tbsp coconut aminos these into a blender along with all the other
• ½ lime, juiced ingredients, apart from the water and blend 5 Your vegetables and lentils will now be
• Large handful kale until smooth (or desired consistency). If you ready. To serve, simply start with a spoon
want the dip a little thinner add the water. of your dip choice (or both), followed by
Additional toppings and sides: lentils, veg, greens, mushrooms and then
• Red cabbage 2 Transfer to a bowl or airtight container. desired toppings. You can fill these as much
• Spring onion Store in the fridge for up to 5 days. as you like, prepare to get messy!
• Coriander
• Sesame seeds Babaganoush: • Recipe and photography by Sophie Gordon
(www.sophgordon.com) @soph_gordon
• Blue corn tortillas/tacos 1 Place the aubergine onto a gas flame
on your hob (medium or large ring) and
44
Vegancheese

MANICOTTI FLORENTINE • 770g (3 cups) good quality vegan on flat surface until cool enough to handle.
WITH CASHEW RICOTTA marinara sauce
• Fresh basil or flat leaf parsley, for 4 Put the Cashew Ricotta mixture into a
These ‘cheesy’ stuffed cylinders are filled garnish pastry bag or a plastic bag with the tip cut
with cashew ricotta and spinach and off. Hold the shells and fill with the mixture.
topped with zesty marinara. For the cashew ricotta:
1 Mix all ingredients except the flax meal, 5 Spread a light coating of sauce into the
Serves: 7 (2 shells per person) parmesan, and spinach in a high-powered bottom of a 33 x 22 cm (13 x 9-inch) baking
blender like a Vita-Mix until creamy. You dish to prevent pasta from sticking.
For the Cashew Ricotta: might have to add a little more water if the
• 535g (3½ cups) raw cashews soaked mixture feels too dry and stop occasionally 6 Place the shells side by side in the baking
for at least 4 hours or overnight to scrape the sides while blending. It should dish and pour the remaining sauce over the
• 235ml (1 cup) water be about the consistency of a thick muffin top.
• 115ml (½ cup) lemon juice batter.
• 1 tsp lemon zest 7 Cover the pan with foil and cook for 30
• 1 tsp minced garlic 2 Put the cheese mixture into a bowl and minutes.
• 1 large pinch onion powder fold in flax meal, parmesan, and spinach
• 40g (1 cup) nutritional yeast until fully incorporated. Set aside. The 8 Remove from oven and let cook for about
• 1½ tsp salt mixture will thicken up a bit as it sits. 10 minutes. Sprinkle with vegan parmesan
• 4 tbsp flax meal and fresh basil or flat leaf parsley.
• 4 tbsp vegan grated parmesan, plus For the Manicotti Florentine:
extra for garnish 1 Preheat oven to 200°C (Gas Mark 6, • Recipe and image from The Forty-Year-Old Vegan: 75
Recipes to Make You Leaner, Cleaner an Greener in the
• 450g (2 cups) package of frozen 400°F). Second-Half of Life by Sandra and Susan Sellani. For
chopped spinach, thawed and drained more information visit them on Facebook @40YOV
with water squeezed out 2 Boil manicotti shells according to
Per 100g
package directions. Calories 227, Fat 15g, Saturates 3.0g,
For the Manicotti Florentine: Carbohydrates 14g, Sugars 3.7g, Protein 8.6g,
• 200g (1 cup) box of manicotti shells 3 Remove manicotti shells carefully and set Salt 0.61g
45
Vegancheese
CASHEW BRIE 3 Process first on medium speed, using the
plunger to evenly distribute the mixture.
A delicious expression of the classic. The
longer you this in the humidifier (one to 4 Gradually increase the speed, stopping
three weeks), the more ‘Brie-like’ it will intermittently to redistribute the mixture until
become. it is smooth.

Makes: 1 4 x 2inch cheese round 5 Transfer the mixture to the prepared pan,
smooth out the top using a rubber spatula
• 300g (2 cups) raw cashews and cover with a round of parchment paper
• 60ml (¼ cup) unrefined coconut oil, cut to fit the pan.
plus more for greasing the pan 6 Dehydrate for 24 hours at 90 degrees.
• 200ml (¾ cup) aquafaba (liquid from Transfer to the refrigerator for 24 hours.
canned garbanzo beans)
• ½ tsp Himalayan salt 7 Run a sharp knife around the edges of the
mould. Turn the cheese out onto a cutting
Easy Pre-Prep: board and remove the sides. Using the wide
Place the cashews in filtered water in a flat side of a large knife, run the flat edge
small bowl. Cover and refrigerate overnight. under the metal round, pressing upward to
separate the round from the cheese. Smooth
1 Lightly oil a 4-inch pan with coconut oil. the cheese surfaces with rubber spatula If
desired, place in a humidifier for 1 to 3 weeks.
2 Drain the cashews. In the pitcher of a Rub fine sea salt over your cheese after a few
Vitamix, place the cashews, aquafaba, salt, days and then repeat every few days or so to
and coconut oil. prevent black mold from appearing.

SMOKED GOUDA 5 Transfer the mixture to a saucepan


• 75g (½ cup) raw cashews and heat over medium-low heat, stirring
• 70g (½ cup) raw almonds continuously, until it becomes thick
• 60ml (¼ cup) refined coconut oil, plus and cheese-like in consistency. (You
more for greasing the pan and a spoon can use a thermometer and heat the
• 25g (¼ cup) modified tapioca starch mixture to about 145˚F.)
• 1 drop beta-carotene, squeezed out of
the gel cap 6 Add in the liquid smoke and mix
• 1 tsp Himalayan salt with a rubber spatula to incorporate
• 2½ tbsp agar-agar flakes well.
• 1 tsp liquid smoke
7 Pour the cheese into the prepared
Easy Pre-Prep springform pan. Smooth the cheese
Place the cashews in filtered water in a with the back of a spoon coated
small bowl. Cover and refrigerate overnight. with coconut oil. Let the mixture
Place the almonds in filtered water in a cool, then cover it with a baking
small bowl. Cover and refrigerate overnight. paper round cut to the size of
the cheese mold. Transfer the
1 Lightly oil a 4 inch springform pan with cheese to the fridge overnight
coconut oil. Drain the cashews. to set up.

2 Bring 4 cups of water to a boil in a 8 Run a sharp knife around the


medium saucepan over medium-high heat. inside edge of the mold. Release
Add the almonds and blanch them for 1 the buckle and remove the ring
minute. Drain the almonds in a colander of the mold. Using the flat
and remove the skins with your fingers (you edge of a large knife, separate
can compost the skins). the cheese from the bottom
metal round, and transfer
4 In the pitcher of a Vitamix, place the to a cutting board. With a
cashews, almonds, water, the modified very sharp knife, slice the
tapioca starch, beta-carotene, coconut oil, cheese and serve.
salt, and agar-gar. Blend on high speed for • Recipes and images from This
1 minute or until smooth. Cheese is Nuts by Julie Piatt (Avery;
published June 2017)

46
47
Everything you need to know about nutritional yeast...

L
et’s be honest. Nutritional yeast traditional yeast. (FYI: Don’t even bother offers too. From protein, fibre, folic acid,
doesn’t sound like a mouth-watering adding to bread, you’ll only make a mushy amino acids, phosphorus and chromium;
moreish ingredient does it? Instead, mess). Instead, nutritional yeast is used adding nutritional yeast will not only add
it sounds like the yeast belongs in stodgy to enhance the flavours within a dish. to your recipe forte but your health too. It’s
foods as a thickening or raising agent. The Known for its cheesy, nutty, savoury, and also noted, vitamin B12 is often added to
truth is once you’ve discovered its health ‘umami’ taste, a lot of recipes use this to the yeast too. Although, if you are looking
benefits and unexpected delicious and create vegan cheese or to season food like to cook with it for this particular advantage
sometimes cheesy taste, you’ll understand popcorn, soups, salads, dips and tofu. The be sure to check the ingredient list of
why this fish-food looking ingredient is yeast’s uses are being proven endless as the one you are buying as not all brands
making itself into so many vegan recipes. vegan food bloggers like Vegan Richa use include the added vitamin.
It is made from a single-celled organism, it to make sour cream, mac ‘n’ cheese and Are you in need of inspiration of how to
Saccharomyces Cerevisiae, which is grown nachos. incorporate the ingredient into your vegan
on molasses and then harvested, washed, Aside from providing us an intense recipes? From dips to soups and pizza:
and dried with heat to kill or deactivate the flavouring, you’d be surprised how many we’ve got you covered with the following
yeast so it doesn’t act as a raising agent like nutritional benefits the flaky seasoning recipes demonstrating nooching-up a dish.

48
Nutritionalyeast
1 Preheat your oven to 180°C (Gas Mark 4,
350°F). First, you’ll want to make the sauce.
Sauté the onion, red pepper and garlic in
some water. Add the chopped sundried
tomatoes and sauté for another few
minutes. Add the tined tomatoes, coconut
aminos, half of the basil, mixed herbs and
pepper.

2 Add the water, bring to the boil and then


simmer.

3 Rinse your quinoa well, add enough


water according to packet instructions
(usually double and a quarter). Bring to the
boil, add the stock cube and then lower to
simmer.

4 Whilst your sauce is thickening and


quinoa cooking, you can chop your
vegetables. Slice the butternut squash to
around 1cm thick. The leaks, courgette and
mushrooms can all be around the same.

5 Once your quinoa is cooked, remove from


the heat and allow to cool slightly.

6 Either put your tomato sauce into a nutri-


bullet/blender or use a hand held one. Blitz
until slightly smooth but with a few chunks
left.

7 Now to layer. Start with the squash,


followed by the mushrooms, courgette, leak
and kale. Add a layer of the sauce, then top
with quinoa. Keep layering until you run out
of ingredients or your dish is full.

8 Top with fresh tomatoes and parsley.


Bake in the oven for around 30 minutes.

9 About 5 minutes before the end, add


some nutritional yeast and allow it to crisp
up.
BUTTERNUT SQUASH AND QUINOA For the sugo sauce:
LASAGNE • ½ tin of tinned tomatoes 10 To check your lasagne is done, put a
• ½ red pepper fork or knife through – you want the squash
Serves: 1 • 1 onion, thinly sliced to be soft so that the knife easily goes
• 4-5 sundried tomatoes through.
For the base: • 1 small glove garlic
• ½ butternut squash • 1.5 tbsp coconut aminos 11 Serve with a side salad and either eat
• ½ small leak • 80ml (⅓ cup) water straight from the dish or plate up and eat
• 3 mushrooms • 1 heaped tsp mixed herbs until your hearts content. Drizzle some
• ½ courgette • Handful fresh basil balsamic glaze et voila!
• Large handful kale - torn into small • Pepper
pieces • Recipe and photography by Sophie Gordon
(www.sophgordon.com. @soph_gordon)
• 95g (½ cup) quinoa + water To serve:
• ⅓ low salt stock cube • Mixed leaves
Per 100g
• 6 fresh cherry tomatoes • Cucumber Calories 76, Fat 1.0g, Saturates 0.2g,
• Nutritional yeast • Avocado Carbohydrates 11g, Sugars 3.3g,
• Fresh parsley • Balsamic glaze (optional) Protein 4.8g, Salt 0.15g
49
CHICKPEA NOODLE SOUP

Serves: 6

• 2 tbsp vegetable oil


• 1 onion, finely chopped
• 3 carrots, peeled and sliced ¼ inch
thick
• 2 celery ribs, sliced ¼ inch thick
• Salt and pepper
• 3 tbsp nutritional yeast
• 2 tsp minced fresh thyme or ¾ tsp
dried
• 2 bay leaves
• 1.5 litres (6 cups) vegetable broth
• 2 tins chickpeas, rinsed
• 50g (½ cup) ditalini pasta
• 2 tbsp minced fresh parsley

1 Heat oil in Dutch oven or saucepan over


medium heat until shimmering. Add onion,
carrots, celery, and ¼ teaspoon pepper and
cook, stirring occasionally, until softened,
5 to 7 minutes. Stir in nutritional yeast,
thyme, and bay leaves and cook until
fragrant, about 30 seconds.

2 Stir in broth and chickpeas and bring


to boil. Reduce heat to medium-low and
simmer, partially covered, until flavours
meld, about 10 minutes.

3 Stir in pasta, increase heat to medium-


high, and boil until just tender, about 10
minutes. Off heat, discard bay leaves and
stir in parsley. Season with salt and pepper
to taste, and serve.

• Recipe and image from Vegan for Everybody.


Published by America’s Kitchen.

VEGAN PIZZA
Makes: 6-8 Slices

For the crust:


• Whole grain or gluten free pizza dough
(store bought or homemade)

For the sauce:


• 150g (1 cup) cashews, soaked
• 60ml (¼ cup) water
• 2 tomatoes, chopped
• 2 tbsp tomato paste
• 2-3 cloves of garlic

For the toppings:


Per 100g • 1 onion
Calories 126, Fat 4.0g, Saturates 0.4g,
Carbohydrates 14g, Sugars 1.8g, • 35g (¼ cup) pine nuts
Protein 6.3g, Salt 0.45g • 1 package mushrooms, sliced
• 6 sun-dried tomatoes, julienned
50
Nutritionalyeast

For the vegan parmesan: 5 Prepare vegan parmesan by placing


• 140g (1 cup) raw almonds almonds, nutritional yeast, garlic
• 3 tbp nutritional yeast powder, and salt into the food processor
• ½ tsp garlic powder and blending to form a fine meal like
• ¼ tsp sea salt consistency. Then place into a separate
container in the fridge to keep fresh.
1 Place cashews in a bowl and cover with
water. Let soak for 2-3 hours to help aid in 6 Sprinkle flour or corn meal on pizza
digestion. Preheat oven to 220° C (Gas Mark stone if needed and place dough on stone
7, 425°F). (or simply follow cooking instructions on
package if using a store bought crust).
2 Slice onions and place in skillet over low-
medium heat. Since onions have a high 7 With a ladle or big spoon, spread sauce
water content, they really do not need to be evenly over dough until you’ve reached
cooked with any oil. I like to let them start your desired amount (you will have extra,
cooking and then add a splash of water if which you can store in the fridge for later
they start to stick. Once they have started to use. This sauce is also great over pasta).
soften and brown, mix in the pine nuts and
reduce heat to low. 8 Using a utensil (or your hands), top your
pizza with onions and pine nuts. Then add
3 Rinse and drain mushrooms. Slice and mushrooms and sun-dried tomatoes.
place in frying pan over low-medium heat.
I also don’t feel the need to add any oil to 9 Place pizza in the oven for approximately
the mushrooms, so just cover the pan and 10-12 minutes. This will change depending
continue to stir and the mushrooms will on which dough you use. Some may be a
start to soften and brown. Reduce heat to couple minutes less, some may be more.
low.
10 Once your pizza has finished cooking,
4 Place sun-dried tomatoes onto cutting take it out of the oven and let it cool.
board and julienne. While vegetables are
cooking, prepare your sauce by straining • Recipe and image supplied by Natalie Archer
(www.nutritiouslynatalie.com)
and rinsing soaked cashews and placing
them in a blender along with chopped
Per 100g
tomatoes, tomato paste, garlic and water. Calories 332, Fat 22g, Saturates 2.8g,
Blend until smooth. Pour sauce from Carbohydrates 18g, Sugars 3.3g,
blender into separate bowl and set aside. Protein 13g, Salt 0.39g

51
ESSENTIAL GUIDE TO
NUT BUTTERS
When the foodie world went naturally nuts…

52
Nutbutters

O
nce upon a time, peanut and consuming nut butters, there Differentially, natural nut butter
butter accompanied jelly in is one element that needs to be blends tend to feature three
sandwiches, and rare and considered — natural nuttiness vs. ingredients that usually go along the
natural forms only found additive nut butters. The peanut lines of the nut, coconut oil and salt.
their use in the diets of the serious butter that has long lived on And when it comes to opting for the
health enthusiasts. Fast forward to supermarket shelves tends to feature best nut butter blend you have to
2017, and nut butters are a staple in lots of added ingredients that aren’t treat it the way you do many things in
the western world’s food cupboard. necessary unless you are in need of a life — less is more. Mainly, because if
Their variety has grown from the sugar/additive influx. For example, you’re looking to consume nut butters
traditional grounded roasted peanut don’t go dolloping American’s for their nutritional worth as well as
to a whole conglomerate of high beloved Reese’s peanut butter in their delicious flavours, opting for an
protein smooth and crunchy, salty or your health smoothie every morning ingredient list with fewer ingredients
sweet spreads making their way into because that specific blend has added benefits your body more.
anything and everything edible. Toast, monoglyceries (glycerol molecule) and How you wonder? The unshelled
cake, sauce, sandwiches, chocolate, one fatty acid used as an emulsifier to truth is nut spreads are often avoided
smoothies, cereal, seitan, salads, soups, prevent ingredients from separating), because of their high calorie and
ice cream and milk — you name it. molasses (a sweetener obtained from fat content. Gradually over the past
Nut butters have been there, done that the process of converting sugarcane few years many health conscious
and made it into millions of Instagram or sugar beets into sugar that is individuals and nutritionist have come
post. strongly flavoured and dark in colour), to realise the perks of consuming nut
vegetable oil and sugar. butters in moderation. Below, we’ve
The wrong kind of nuttiness to stripped back each individual of the
spread The right kind of nuttiness natural nut butter gang to debunk the
Whilst there are zero rules to cooking to consume debate that nut butter is bad for you.

WHICH NUT DOES WHAT? purposes across multiple recipes. Add some good source of magnesium; which is believed to
cacao to the nut butter and you suddenly have speed the metabolism and improve immunity.
THE CLASSICS: thick, chocolatey nutty mixtures, perfect to top This arguably makes the price worth it.
cakes or pop in the freezer to create your own
Peanut butter home made chocolate. However, we cannot Hazelnut butter
With over 290.48 million of the American avoid almond paste’s endless list of nutritional Typically hazelnut butter has been mixed with
population reporting last year to Statista in a benefits either. From being a high source of chocolate to create a chocolate hazelnut spread
survey that they eat peanut butter, it’s evident protein that takes longer to digest, meaning (aka Nutella). Or, for the vegan version it’s often
that peanut butter is the leader of the nut it’s a steadier source of energy, to positively mixed with cacao to create a dairy-free take on
butter pack. Providing you stick to an organic affecting insulin levels — many individuals who the worldwide famous sweet treat. However,
brand that doesn’t sneak in hydrogenated oils are looking to lose weight may aid fat loss and the hazelnut butter alone is also a good nutty
and added sugar and fats, peanut butter is a management by introducing this spread into spread to use in cooking or to simply use as a
high-protein snack rich in omega-3 fats and is their diet in moderation. Plus, with high calcium sandwich spread. Whilst hazelnuts don’t hold
a carbohydrate that is easier burned off than and copper content almond butter is believed to as high protein content as fellow nut butters,
starchy kinds. You can add this classic nut butter keep your brain sharp and skeleton strong. it’s packed with energy boosting nutrients
into sweet treats, or whip up a satay sauce if plus vitamins and minerals like vitamin E,
you are on the clean eating band wagon. Dr Axe Cashew butter magnesium, potassium, iron,
recommends it is best consumed with Omega-3 Whether you fancy using cashew nut butter as fibre and folate.
foods. However, natural peanut butter comes your smoothie bowl topper, or blended with
in many adaptations. Crunchy or smooth, sweet potato and coconut to make a thick
deep roasted or wild, in fact one brand has creamy soup, its subtle taste makes it the most
added maple syrup into the mix to enhance versatile nut butter you can get your hands on.
its naturally sweet flavours. (It tastes so good However, it is also one of the most expensive.
you’ll probably end up spooning it out the jar — Cashew nuts are actually the seeds of a cashew
whoops!) apple which is the ‘fruit’ of a cashew tree.
The nut is sourced from the hard part of the
Almond butter fruit that is highly poisonous so extracting
This type of nut butter takes second place on this fruit to be grounded into a spread can be
the nut butter popularity board. Made from tricky, making it pull a little harder on your
raw or roasted almonds, the nut is grounded purse strings. Although, cashew butter has
into a paste. (Some nut butter brands also nutritional benefits like being jam-packed
naturally sweeten it with coconut). The rise of with amino acids and healthy fats that
almond butter is arguably due to its substitution contribute to heart health, as well as being a

53
Nut Butter Top Tips

1
Lots of natural nut butters
separate from the oil in the jar,
so be sure to give them a good
mix before use.

2
If you are trying to eat
healthily, stick to small
amounts of nut butter. If you
consume too much in one sitting it
suddenly becomes detrimental to
any weight/fat loss goals due to its
high calorie content.

3
If the nut butter is a little
bit too thick for your liking
SPECIALITY NUT BUTTERS pressure, encourage weight loss, maintain add melted coconut oil to
bone and teeth health and provide the body smoothen the spread.
Pistachio butter: with anti-inflammatory benefits. However, this

4
Pistachios might be one of the oldest nuts nut is also believed to be nourishing to the Add superfood powders like
used in the world, but their spread format skin as pecans contain zinc which helps you goji powder, camu powder,
is one of the newest. Made from roasted maintain a healthy complexion. spirulina powder, cacao
pistachios, pistachio butter offers a very strong powder, or some maca powder.
nutty flavour and green colouring. The health Brazil nut butter: But, be sure to add in small
benefits of pistachios include contribution to a Brazil nut butter is a good way of getting the amounts and adjust according to
healthy heart, weight management, protection daily recommended dose of selenium (the taste. You don’t want to overpower
against diabetes and hypertension, and nutrient that plays a key role in thyroid and the natural nutty flavour.
improved digestion. autoimmune health). Spread the rich natural

5
nut butter across crackers or use it as a dip to If you want to naturally
Macadamia butter: dunk in your favourite fruit. sweeten nut butter add spices
Like peanut butter, macadamia butter is high like cinnamon, nutmeg, and
in fat but low in saturates. Whilst it’s not as Mixed nut: cardamom.
popular as peanut butter, it is the favoured Most natural mixed nut butters generally

6
butter to spread across many types of bread blend the classic nuts like peanuts, hazelnuts, To use nut butter in a savoury
for lots of food bloggers. Known to reduce cashews and almonds. Due to its cross dish add spices like turmeric,
blood pressure, control blood sugar levels combination of nuts, the fat content in this black pepper, or cayenne. Sea
and improve bowel regularity, there are lots of kind of spread does tend to be higher than salt is also recommended to help
vegan ways you can enjoy the butter including those that just use one nut. But, if you are heighten the flavour.
raw macadamia nut fudge squares. baking an indulgent treat don’t hesitate to

7
use — it gives dishes an incredibly rich nutty If you are having a bad day
Pecan butter: flavour. and your diet has gone out
This nut butter has a rich buttery flavour, the window do not hesitate
making the spread suitable for both savoury to spoon it out the jar. It’s great
and sweet dishes. Similar to macadamia this comfort food, the Cook Vegan
nut spread is a good alternative to dairy butter Editor says.
for vegans. Pecans are known to reduce blood

54
Nutbutters
VEGAN ALMOND FUDGE

Makes: 21 cubes

• A little vegetable oil, for greasing


• 60ml (¼ cup) coconut oil
• 60ml (¼ cup) maple syrup
• ¼ tsp sea salt
• 350g (1½ cups) almond butter

1 Lightly grease a 450g/1lb loaf tin and line


with baking parchment so it overhangs the
long sides.

2 Melt the coconut oil, maple syrup and salt


in a small saucepan over a low heat.

3 Spoon the almond butter into a large


mixing bowl, then slowly pour in the melted
ingredients, stirring as you go. Keep stirring
until completely smooth and combined.
Don’t worry – at this stage it will be quite
runny.

4 Spoon the mixture into the prepared tin


and smooth the top with a spatula. Place
the tin, uncovered, on a flat surface in the
freezer and freeze for at least 1 hour, or until
solid.

5 Take out the freezer and, using the edges


of the baking parchment, pull the whole
slab out of the tin. Cut the slab into 21
cubes (lengthways into 3, then across into
7) then place in an airtight container and
store in the freezer. They will keep in the
freezer for up to 3 months.

• Recipe and image supplied by Pip & Nut: The Nut


Butter Cookbook by Pippa Murray (Quadrille, £15)
Photography © Adrian Lawrence

Per 100g
Calories 658, Fat 58g, Saturates 15g,
Carbohydrates 21g, Sugars 7.2g,
Protein 13g, Salt 0.23g

55
Per 100g
Calories 278, Fat 20g, Saturates 3.2g,
Carbohydrates 16g, Sugars 1.4g,
Protein 7.0g, Salt 0.58g
56
Nutbutters
AVOCADO, ALMOND BUTTER AND
SPICED SUNFLOWER SEEDS TOAST

Makes: 2 slices

• 2 tbsp sunflower seeds


• ¼ tsp paprika
• ¼ tsp ground cumin
• Pinch of sea salt
• 2 slices of multigrain bread
• 4 tbsp almond butter
• 1 ripe avocado

1 Toast the sunflower seeds in a dry pan


over a medium heat for 2 minutes, then add
the paprika, cumin and sea salt and toast
for another 1 minute.

2 Meanwhile, toast the bread and spread


with almond butter while still warm. Peel
and thinly slice the avocado. Lay the
avocado on the toast and sprinkle with the
seeds.

SPICED PEANUT PARSNIP SOUP

Serves: 2

• 3 parsnips, peeled and cut into small


chunks
• 1 red onion, peeled and quartered
• 2 garlic cloves, peeled
• 2.5cm/1-inch piece of fresh ginger,
peeled
• 2 tsp vegetable stock powder made up
with 720ml (3 cups) boiling water
• 2 tbsp peanut butter
• 2 tbsp coconut cream
• Pinch of chilli powder
• 2 tsp ground cumin
• 30g (½ cup) coriander

For the topping:


• 1 tbsp coconut chips Per 100g
• 1 tbsp pumpkin seeds Calories 136, Fat 7.7g, Saturates 3.2g,
• Finely grated zest of 1 orange Carbohydrates 10g, Sugars 4.4g,
• 15g (¼ cup) coriander Protein 4.4g, Salt 0.83g
• Sea salt and freshly ground black
pepper
and ginger to the dish and roast for about 6 Remove the roasted veg from the oven
1 By pre-roasting the parsnips, you get a 20 minutes. and add to the blender. Power for 1–2
great caramelized flavour that gives this minutes on a medium high speed until you
soup that extra flavour boost. It’s like a 4 Meanwhile, make the topping by stirring get a smooth texture. You may wish to add
high-five in a bowl. all the ingredients together to combine, more water, depending on your preferred
seasoning with salt and pepper. Set aside. thickness. Serve in bowls, sprinkled with
2 Preheat the oven to 200°C (400°F, Gas the topping.
Mark 6). 5 Blitz the stock in a high-speed blender
with the peanut butter, coconut cream, • Recipes and images supplied by Pip & Nut: The Nut
Butter Cookbook by Pippa Murray (Quadrille, £15)
3 Line an ovenproof dish with baking chilli powder, cumin and coriander Photography © Adrian Lawrence
parchment, add the parsnips, onion, garlic (cilantro).
57
FRENCH MACARONS

Make sure when you are making these that


you follow the instructions closely. You will
need an accurate digital kitchen scale that
weighs small amounts to make this recipe
a success.

Makes: 12 macarons

Ingredients:
• 60ml (¼ cup) concentrated aquafaba
• 40g (¼ cup) granulated sugar
• ¼ tsp cream of tartar
• 50g (¼ cup) ground almonds
• 1 tsp corn flour
• 50g (⅓ cup) icing sugar
• ⅛ tsp whole vanilla seeds
• ½ tsp vanilla extract
• Recipe Chocolate Ganache (see
recipe below)

1 In mixer bowl, combine aquafaba,


granulated sugar and cream of tartar. Turn
mixer speed to low and beat for 2 minutes.
Turn up speed to medium and beat for 2
minutes. Set to highest speed and beat
mixture until stiff peaks form, about 6
minutes.

2 Meanwhile, sift ground almonds, corn


flour and icing sugar together through
fine-mesh sieve into a bowl, to remove any

AquaFaba Feasts lumps or large pieces. Add vanilla seeds


and stir well.

3 Remove bowl of aquafaba meringue


The chickpea trick we’ve all been missing from mixer. Remove wire whisk and bang

C
it against side of bowl to remove any
hickpeas are a staple in a vegan’s dispose of down the drain) and has
meringue. Add vanilla extract and gently
kitchen cupboard. They’re been making its way on to many vegan
fold it in with just a few strokes.
versatile, packed with protein, and wellness menus.
high in fibre and enable us to produce a Why? Well, it turns out the legume’s
4 Using a spatula, fold almond mixture into
multitude of plant-based dishes full of water isn’t waste but an exceptional
aquafaba meringue, counting 50 strokes.
nutrients and flavour. From falafel, to egg substitute. Whilst the white fluffy
When you lift the spatula out of the bowl,
houmous, burgers and curry- the Middle substance fails to contain a third of
the mixture should be glossy and flow
Eastern legume’s uses are endless and the protein egg has, it provides only 3
slowly off the spatula, like lava. When it
delicious. calories per tablespoon. Plus, it’s an
hits the rest of the mixture in the bowl, it
But following a few of the latest anticipated alternative that will solve a
should incorporate back into the mass fairly
cookbook launches and many food lot of vegan baking issues.
quickly, rather than pile up on top. If your
bloggers sharing dishes featuring an All you need to do is chuck the chickpea
mixture is not at this point after 50 strokes,
unknown white and whippy foam, it’s brine in the blender instead of the
continue to fold, checking after every 10
no longer the bean part of the chickpea sink and blitz for 5-10 minutes until
strokes for the right consistency.
that is getting the vegan society inspired the mixture forms a whipped white
in the kitchen. May we introduce you to consistency. And then, it’s time to
5 Using spatula, transfer to piping bag. On
‘Aquafaba’, pronounced (Ak-wah-far-ba). decide how you’d like to use it. From
prepared baking sheets, begin by piping
With an appearance similar to extra marshmallow fluff, to brownies,
the outline of a circle with meringue
thick cream, Aquafaba is made from macaroons, waffles, meringue, cookies,
mixture, about 2.5cm (1 inch) in diameter.
whipping up chickpea’s brine (aka the cupcakes and even mayo — can you find
Then fill it in with one continuous stroke,
unappetising chickpea juice you usually anything aquafaba can’t do? finishing in the center, so that it resembles
a chocolate kiss. (Be sure to hold piping
58
Aquafabafeasts
bag perpendicular to baking pan, or your
macarons may be lopsided.) Repeat with
remaining batter, spacing at least 5cm (2
inches) apart.

6 Once you have piped all the macarons,


lift each baking tray about 15cm (6 inches)
off work surface and carefully drop it onto
counter. Do this 3 to 4 times, to remove
any air pockets, then let stand at room
temperature for 3 hours.

7 Preheat oven to 160°C (325°F, gas mark 3).



8 Place first tray of macarons in centre of
middle rack of oven. Immediately reduce
temperature to 150°C (300°F, gas mark 2).
Bake for 6 minutes, then rotate sheet front
to back. Bake for another 6 minutes. The
finished macarons should have even ruffled
“feet” all the way around the bottom, and
tops should be dull and shell-like on the
outside.

9 Remove macarons from oven. Raise oven
temperature to 160°C (325°F, gas mark 3)
and let it preheat, then bake as directed for
remaining baking tray.

10 Let macarons cool on baking tray at
room temperature for at least 3 or up to 24
hours. (They should easily lift off pan.)
You can make
11Turn half the macarons domed side coloured macarons
down and place a blob of chocolate by adding food
ganache on each one. Top each with a coloring when you
second macaron, domed side up, and place add the vanilla
in the fridge for 30 minutes to 1 hour to set. extract in Step 3.
Serve.

Tips:
• There are a few different ways to get
vanilla seeds. First off, you can buy whole
vanilla beans at gourmet food stores. temperatures. If the macarons have no cm (1 to 2 inches) water and bring to a
Carefully slice the vanilla bean open with “feet,” your temperature is too low. If the gentle simmer over medium-high heat.
the tip of a sharp paring knife, then scrape macarons burst, your temperature is too In a heatproof metal bowl, combine dark
out the small seeds from the inside. You can high. Oven temperatures vary greatly, chocolate and non-dairy milk.
also buy vanilla bean paste. This is vanilla so experiment until you find the right
seeds that have been preserved, usually temperature for yours. 2 Set metal bowl on saucepan so that it fits
in bourbon, and it has a gooey, paste-like tightly and doesn’t touch the water below.
texture. You can also buy dry vanilla seeds • You can make these macarons ahead Stir chocolate until melted and smooth.
in a small jar — they aren’t cheap, but a of time. Cover and store in an airtight You want the ganache to be smooth, glossy
little goes a long way. container in the fridge for up to 3 days. But and fairly runny, not thick and lumpy. If it is
they are best eaten fresh, right after curing. too thick, add a little more milk.
• You can substitute other flavours of extract
for the vanilla. Fill the cookies with jam For the chocolate ganache: • Courtesy of Aquafabulous! 100+ Egg-Free Vegan
Recipes Using Aquafaba by Rebecca Coleman © 2017
or other kinds of icing if desired. Let your • 120g (1 cup) good-quality 70% www.robertrose.ca Available where books are sold.
imagination soar! bittersweet dark vegan chocolate Photography by Colin Erricson
• 2 tbsp unsweetened non-dairy milk
• The first time you make these, it’s a Per 100g
good idea to test them at different oven 1 Fill a small saucepan with 2.5 to 5 Calories 469, Fat 22g, Saturates 7.8g,
Carbohydrates 59g, Sugars 57g, Protein 6.7g,
59
Aquafabafeasts

S’MORES CUPS

Makes: 6 cups

Ingredients:
• 90g (1 cup) vegan digestive biscuit
crumbs
• 60ml (¼ cup) vegan butter alternative,
melted
• 60g (½ cup) chopped 70% bittersweet
(dark) vegan chocolate
• 3 tbsp unsweetened non-dairy milk
• 60ml (¼ cup) aquafaba
• 2 tbsp granulated sugar
• ⅛ tsp cream of tartar
• ⅛ tsp vanilla bean seeds

1 In a small bowl, stir together digestive
biscuit crumbs and melted butter to
combine.

2 Place 2 tablespoons of digestive biscuit


mixture in bottom of each muffin cup, then
pack down with a glass.

3 Bake in preheated oven for 10 minutes.


Remove from oven and let cool in pan on a
wire rack.

4 Fill a small saucepan with 2.5-5 cm (1-2


inches) water and bring to a gentle simmer
over medium-high heat. In a heatproof
metal bowl, combine chocolate and non-
dairy milk. Set metal bowl on saucepan
so that it fits tightly and doesn’t touch the
water below. Stir chocolate until melted
and smooth. You want the ganache to be You can use
smooth, glossy and fairly runny, not thick any leftover
and lumpy. If it is too thick, add a little more marshmallow fluff
milk. to top hot chocolate,
waffles, berries
5 Spoon about 2 tablespoon melted or cakes.
chocolate over each graham cracker base,
then shake pan to spread it around so that
it forms an even layer. Transfer to freezer for
at least 30 minutes.

6 In mixer bowl, combine aquafaba, sugar,


cream of tartar and vanilla seeds. Set
mixer speed to low and beat for 2 minutes.
Turn up speed to medium and beat for 2
minutes. Set to highest speed and beat
mixture until fluffy and peaks form, about 4 8 Just before serving, pop cups out of Per 100g
to 6 minutes. It will have a similar texture to muffin tins, peeling back paper liners. Use a Calories 484, Fat 33g, Saturates 11g,
marshmallow fluff. blow torch to toast the tops, if desired, and Carbohydrates 43g, Sugars 27g, Protein 4.0g,
serve. Salt 1.0g
7 Spoon as much fluff as possible into each
muffin cup, then return to fridge for at least • Courtesy of Aquafabulous! 100+ Egg-Free Vegan
Recipes Using Aquafaba by Rebecca Coleman © 2017
30 more minutes or overnight. You may www.robertrose.ca Available where books are sold.
have leftover fluff. Photography by Colin Erricson

60
61
LEMON MERINGUE PIE
Although lemon curd is normally made
with butter and eggs, olive oil works very
well here to replace the fat of the butter,
and the curd is thickened with cornstarch
instead of egg yolks. We challenge you to
feed this to your omnivore friends and have
them tell the difference.

Serves: 6-8

Equipment:
• Stand mixer fitted with wire whisk
attachment
• 23 cm (9-inch) pie plate
• Propane or butane torch

For the crust:


• 1 cup (100g) all-purpose flour
• ½ tsp salt
• 60ml (¼ cup) vegetable oil
• 2 tbsp cold water

For the lemon curd:


• 75ml (⅓ cup) water
• 75ml (⅓ cup) unsweetened
non-dairy milk
• 1 tbsp cornstarch
• 6 tbsp granulated sugar
• Pinch salt
• Grated zest of 1 lemon
• 6 tbsp freshly squeezed lemon juice,
about 2-3 lemons
• 60ml (¼ cup) olive oil

For the meringue:


• 75ml (⅓ cup) aquafaba
• 75ml (⅓ cup) granulated sugar
• ¼ tsp cream of tartar

1 Preheat oven to 180°C (Gas Mark 4,


350°F).Crust: In a large bowl, combine
flour and salt. Add vegetable oil and stir
well. Add water and stir to combine. If the
mixture seems too dry, add a bit more
water until it sticks together and forms a
cohesive ball. The mixture should not be
very sticky on the outside.

2 Roll mixture into a ball and place it in the


center of a large sheet baking paper. Place
The pie crust and lemon another sheet of paper overtop. Using a
filling can be made up rolling pin, roll out to desired thickness
to 1 day in advance and (and so that crust is big enough to fit your
stored in an airtight pie plate with a little left over). Remove top
container in the fridge, layer of paper and flip upside down into pie
but the meringue plate. Trim.
should be made shortly
before serving.

62
Aquafabafeasts
3 Bake pastry crust in middle of preheated
oven until lightly golden brown and a bit
crispy around the edges, about 10 minutes.
Remove from oven and let cool.

4 Lemon Curd: In a small bowl, combine


water, non-dairy milk and cornstarch.
Whisk well to combine. Pour into a small,
heavy-bottomed saucepan and cook over
medium heat, stirring well with a whisk,
until it starts to bubble, about 5 minutes.

5 Add sugar, salt, lemon zest, lemon juice


and olive oil. Continue to cook, whisking,
until it thickens and bubbles, about 4 to 5
minutes. You’ll know it’s done when it coats
the back of a spoon and you can run your
finger through it without it running back
together. Transfer to a separate bowl, cover
and let cool in the fridge.

6 Meringue: In mixer bowl, combine


aquafaba, sugar and cream of tartar. Set
mixer speed to low and beat for 2 minutes.
Turn speed up to medium and beat for 2
minutes. Set to highest speed and beat
mixture until fluffy and peaks form, about 4
to 6 minutes. It will have a similar texture to
marshmallow fluff.

7 Spread lemon curd in an even layer in pie


shell. Top with meringue. With torch at full
blast, holding it 2 to 3 inches (5 to 7.5 cm)
from surface, toast top of meringue until
golden brown. Serve immediately.
MINI MERINGUES 4 Place meringue in pastry bag fitted
Tips: with ½ inch plain tip or large zipper-lock
• You can make individual lemon meringue • 170g (¾ cup) organic sugar bag with ½ inch of corner cut off. Pipe
tarts by following the same process, • 120ml (½ cup) aquafaba meringues into 1¼ inch-wide mounds
substituting a 12‑cup muffin pan for the pie • 2 tsp cornstarch about 1 inch high on prepared sheets.
plate. • ¾ tsp vanilla extract
• ¼ tsp cream of tartar 5 Bake for 1 hour, switching and rotating
• Thick and containing chunks of coconut • ⅛ tsp salt sheets halfway through baking. Turn off
meat, pure creamed coconut can be found oven and let meringues cool in oven for at
in your grocery store near the canned 1 Adjust oven racks to upper-middle and least 1 hour.
coconut milks or where beverage mixes are lower-middle positions and heat oven to
shelved. It comes in a sealed plastic pouch, 225°C (Gas Mark 7, 425°F). 6 Remove from oven and let cool
often inside a cardboard box. completely before serving, about 10
2 Line rimmed baking trays with baking minutes. (Cooled meringues can be stored
• Make sure to use sugar that has not been paper. Microwave sugar and aquafaba in in single layer in airtight container at room
filtered through bone char, because it’s not bowl, whisking occasionally, until sugar temperature for up to 2 weeks).
vegan. is completely dissolved, 30 to 60 seconds
(mixture should not begin to bubble). Let For Almond Aquafaba Meringues:
• Courtesy of Aquafabulous! 100+ Egg-Free Vegan mixture cool slightly, about 10 minutes, Substitute ½ teaspoon almond extract for
Recipes Using Aquafaba by Rebecca Coleman © 2017
www.robertrose.ca Available where books are sold. then whisk in cornstarch. vanilla extract.
Photography by Colin Erricson
3 Using stand mixer fitted with whisk, whip • Image and recipe from Vegan for Everybody by
America’s Test Kitchen
aquafaba mixture, vanilla, cream of tartar,
and salt on high speed until glossy, stiff
peaks form, and mixture is sticky and taffy-
like, 9-15 minutes.
63
AUNT LENA’S BLUEBERRY TARTS For the pecan crust: 2 Add 1 tablespoon cornstarch and 1
1 Pulse pecans, apricots, coconut oil and tablespoon water. Cook until a slow boil.
This tart uses a homemade no-cook crust salt in a food processor until you create a Stir completely. Reduce heat to low.
made with buttery pecans and apricots, fine sticky mixture.
providing most of the sweetness of the tart. 3 Add the other 200g (2 cups) of blueberries
The blueberry filling has no sugar added, 2 Press the mixture into four tart pans (with and mix thoroughly for another 3 minutes.
providing a perfect tart complement to the removable bottoms) If you do not have a
crust. tartlet pan, you can use glass ramekins. To serve:
Serves: 4 Save about 2 tablespoons of mixture as a 1 Add the blueberry mixture to the
garnish. refrigerated tartlet pans.
Pecan Crust Ingredients
• 190g (1½) cup pecans 3 Put tart pans in fridge. 2 Let cool in fridge for at least four hours, or
• ¼ tsp salt overnight.
• 190g (1 cup) dried apricots Filling directions:
• 2 tbsp coconut oil 1 Put 200g (2 cups) of blueberries in a 3 Sprinkle with confectioners’ sugar and
sauce pan. Heat for 10 minutes on low basil leaves.
Filling Ingredients to medium heat, stirring regularly with a
• 400g (4 cups) fresh blueberries wooden spoon. Heat will start to break
• Recipe from: The Vegan Baker cookbook by Dunja
• 1 tbsp organic cornstarch down blueberries. Some will pop on Gulin. Photography by: Clare Winfield with copyright
• 1 tbsp water their own. Press and stir the blueberries from the book’s publisher, Ryland Peters & Small.
• 4 tbsp organic confectioners’ sugar, to further help the breakdown. After 10 The Vegan Baker is available at the special price of
£10.99 including postage & packaging by telephoning
for garnish (optional) minutes, a chunky “sauce” will form that Macmillan Direct on 01256 302 699 and quoting the
• 8 small, fresh basil leaves, for garnish looks like a traditional blueberry pie filling. reference LC9.

64
Food For Thought
with HEATHER MILLS
English businesswoman, activist and skiing world
record holder, Heather Mills, talks to Cook Vegan
about how she fuels her busy lifestyle...

Tell us a little bit about your journey into veganism…


I discovered veganism in 1994 from a friend who had healed herself
of breast cancer. My leg was about to be chopped off above the
knee after many previous amputations in the prior weeks and she
said veganism would heal me and it did..

How has plant-based fuel impacted your Alpine skiing?


Heather Mills
Without it I would not be a world speed record holder at the age of
49 years old, simple as. It is the ultimate fuel for the best energy.

What is your favourite source of plant-based protein?


At the moment hemp protein shakes and quinoa homemade bread.

What’s your favourite summer dish?


Homemade raspberry ripple coconut ice cream..

Any vegan food tips for our readers?


Yes, one of the things people don’t talk about enough is when your
body has a weak digestive system or is not used to a huge amount
of raw salad or vegetables, you can get a lot of digestive discomfort
and bloating. To help this transitional period or digestive disorders
I highly recommend taking digestive enzymes with your food.
Hydrochloric acid and pepsin capsules are are amazing for a weak
digestive system rather than taking Gaviscon and medication to
suppress acid. A lot of people are misdiagnosed with acid reflux
and actually need more acid.

Meal Plan
Breakfast:
Oat bran with oat milk and maple syrup.
At 11am I have some hemp protein powder.

Lunch:
VBites Vegan duck or chicken in a
wholemeal wrap/mixed veg or avocado
sushi. Miso soup or Thai rice noodles.

Dinner:
Quinoa and vegetables. I love roasted
asparagus when it’s in season and broccoli
and spinach nuts..My Favourite is Vbites
Gammon with rice pasta or roast potatoes.

65
Let'se cook...
in Hackney
THE COOKERY COURSES
at Mad Student Cookery - Tasty, Cheap
& Quick (Age 18-23 yrs)
Level: Beginner
When? Tuesday 8th August 2017
What time? 4:30pm - 8:30pm
Cost? Free
Where? Food Chain, 345 City Road,
London, England, EC1V 1LR

What will I learn? If you’ve reached


a point when you can no longer be
dependent on your friends or family to
cook you delicious and nutritious food
this class is ideal for you. In four hours
you’ll learn how to use herbs and spices,
combine ingredients, different cooking
techniques, knife skills and how to keep
the kitchen clean. Basically, after this
masterclass you’ll be able to fend for
yourself in the kitchen.

Young Masterchefs Session 1


(13-17 years)
Level: Intermediate
When? Tuesday 15th August 2017, or
Wednesday 16th August 2017, or Thursday
17th August 2017
What time? 4:30pm - 7:30pm
Cost? Free
Where? 345 City Road, London, England,
EC1V 1LR

What will I learn? This session aims to


help you improve your acquired cookery
skills whilst socialising and making new
friends. Made In Hackney reckon you’ll be
a mini master chef come 7.30pm.
The School on top of that powerful concept, the
company are also driven to educate Street Food Enterprise Session 1
Made in Hackney might appear as individuals on how to tackle chronic ill (Age 18-23 yrs)
your typical vegan cookery school; health amongst those most vulnerable Level: Intermediate
however, their story, ethos and the or disadvantaged in society by bringing When? Tuesday 22nd August 2017,
community they have built makes people together and allowing them to Wednesday 23rd August 2017, Thursday
them extraordinary. With a strong support each other as a team with one 24th August 2017 and Friday 25th August
belief that everyone should have vital ingredient — plant-based food. 2017
access to healthy and affordable The team at Made In Hackney What time? 4:30pm - 8:30pm
food that is good for one’s self and provide a variety of free communal Cost? Free
the planet, Made In Hackney founder cookery classes that use only local, Where? Food Chain, 345 City Road,
Sarah Bentley has innovated an eco- seasonal, organic and plant-based London, England, EC1V 1LR
community which is revolutionary (and fuel. The classes also teach you how to
liberating) for many. grow, preserve and compost food. What will I learn? If you’re passionate
As a non-profit organisation located We’ve rounded up all of the cookery about street food and all its authentic
in East London, Made in Hackney courses and community classes so that flavours you’ll love this cookery course.
has taken on a fundamental role in you can choose the best option for you. Made up of four sessions, you’ll learn
teaching the local community (and Whether you are looking to improve how to create your own recipes as well
beyond) ethical, environmental and your recipe repertoire or enhance your as testing and packaging them with their
sustainable ways to live in a population employability, Made in Hackney has an costings in mind. It’s a great first step for
that is rapidly evolving. Incredibly, opportunity for you. someone thinking of launching their own
plant-based street food stall/truck.
66
The community Classes What time? 10:00am - 12:30pm
Cost? Free
Where? The Redmond Community
Fifteen minutes meals Centre, 4 Kayani Ave, London, N4 2HF
Saturday Cookery Club
at Redmond Centre What will I learn? One thing that is
Level: Beginner dearly missed when turning to a plant-
When? Saturday 26th August 2017 based diet is cheese. Finding something
What time? 10:00am - 12:30pm that tastes the same (minus the dairy)
Where? The Redmond Community off the supermarket shelf seems
Centre, 4 Kayani Ave, London, N4 2HF impossible. However, Made In Hackney
Cost? Free will teach you how to make delicious,
fresh, vegan cheese yourself.
What will I learn? If you’re someone
who doesn’t like to spend a lengthy Authentic Ethiopian food
period of time in the kitchen, or simply Saturday Cookery Club
live a busy life so you don’t have time to at Redmond Centre
— this free community class will teach Level: Beginner
you how to innovate nutritious vegan When? Saturday 4th November 2017
meals in minutes. What time? 10:00am - 12:30pm
Cost? Free
Pizza and Super Salads Where? The Redmond Community
Saturday Cookery Club Centre, 4 Kayani Ave, London, N4 2HF
at Redmond Centre
Level: Beginner What will I learn? Ever wanted to
When? Saturday 2nd September 2017 channel some African dishes and skills
What time? 10:00am - 12:30pm into your cooking? Well, this class is
Cost? Free dedicated to teaching you how to make
Where? The Redmond Community traditional Ethiopian dishes.
Centre, 4 Kayani Ave, London, N4 2HF
Ultimate veggie roast
What will I learn? Do you feel lost Saturday Cookery Club
because your go-to dial a pizza isn’t part at Redmond Centre
of your lifestyle anymore? Don’t worry. Level: Beginner
This class teaches you how to make When? Saturday 2nd December 2017
your own authentic vegan pizza and What time? 10:00am - 12:30pm
other Italian dishes. Cost? Free
Where? The Redmond Community
Life beyond cheese Centre, 4 Kayani Ave, London, N4 2HF
Saturday Cookery Club
at Redmond Centre What will I learn? This is your master
Level: Beginner class in making the ultimate plant-
When? Saturday 7th October 2017 based roast. Just in time for Christmas.

67
Escape adulthood and cater for your friends and family
with some delicious summer campfire treats.

W
hether you’re heading to the beach or out your back food wrapped in tin foil or plonk your creations directly over
door, lighting up a campfire, toasting edible treats and the fire — you’ll want to spend the rest of the summer cooking
sitting beneath the stars with loved ones can make the outdoors.
most memorable summertime evening. If you don’t have a fire ring and are creating your campfire
Prepare as little or much as you like. Perhaps you just want from scratch: dig a pit in the dirt or sand. Circle with rocks and
to unwind and toast some vegan marshmallows whilst sharing keep a bucket of water or hose nearby. Now, gather types of
scary stories with friends. Or, maybe you feel up to a cookery wood and loosely pile in the center of the pit in a crisscross
challenge beyond the kitchen — what kind of delicious foods pattern. Light your fire with a match and don’t let your
can you create under the moonlight? The answer to that is lots. attention stray too far from the flames all evening. Add wood
If you’re up to cooking in the change of mise en scene, we as and when needed. Remember to supervise kids at all times,
recommend you get your hands on a grill rack with stilts, and extinguish when your campfire gathering has come to an
or one you can sink into the sand. They’re not too pricey or end.
complicated, and easily transported to wherever you wish Go out and have fun. Put on your favourite acoustic playlist
to settle beneath the sunset. This simple piece of cooking (and sing along), play games, dance, share stories, take
equipment will broaden your food beyond those ingredients pictures and appreciate every second you get to spend eating
that can be squeezed onto a campfire stick. Whether you use your favourite fire side foods with the people who make even
the grill as a platform to heat pots and pans, hold delicious the most mundane moments feel like a special one.

68
Campfirecooking

SMOKY MAPLE BAKED BEANS 1 Put fine sea salt and freshly ground black and vinegar. Cover and bake until the beans
pepper in a large saucepan over high heat, are very soft, about 1 hour.
These sweet and smoky beans come combine the navy beans and 960ml (4 cups)
together effortlessly but do require a fair of water and bring to a boil. Boil uncovered, 6 Taste and season with salt and pepper.
amount of cooking time, so plan ahead. until the beans just begin to soften for about Serve immediately.
Liquid smoke may be an ingredient that 30 minutes. Remove from the heat, drain, and
you are unfamiliar with, but it can be found set aside. • Recipe and image from Vegetarian Heartland:
Recipes for Life’s Adventures by Shelly
at any major supermarkets. 2 Preheat the oven to 180°C (Gas Mark 4, Westerhausen, published by Chronicle Books
350°F) if cooking indoors. Or, prepare grill if (£16.99). Image © 2017 by Shelly Westerhausen.
Serves: 8 (as a side) cooking on the camp fire. Note: this vegan recipe has been sourced from a
non-vegan cookbook.

• 320g (2 cups) dried navy beans, 3 Using either a Dutch oven with a lid or Per 100g
soaked overnight saucepan with a lid, warm the olive oil over Calories 115, Fat 1.5g, Saturates 0.2g,
• 1 tbsp olive oil medium heat. Carbohydrates 21g, Sugars 15g,
Protein 2.8g, Salt 0.02g
• 2 yellow onions, diced
• 1 green pepper, seeded, deribbed, 4 Add the onions and bell pepper and sauté
and diced until softened, 5 to 7 minutes. Add the garlic
• 2 garlic cloves, minced and sauté until fragrant, about 30 seconds
• 180ml (¾ cup) maple syrup more.
• 55g (¼ cup) tomato paste
• 1 chipotle chile in adobo sauce, diced 5 Remove from the heat and stir in the
• 1 tsp liquid smoke maple syrup, tomato paste, cooked beans,
• 2 tsp apple cider vinegar chile, liquid smoke, 480ml (2 cups) water,

69
• Recipe and image from Vegetarian Heartland: Recipes for Life’s KANSAS BARBECUE TEMPEH
Adventures by Shelly Westerhausen, published by Chronicle Books
(£16.99). Image © 2017 by Shelly Westerhausen. SKEWERS
Note: this vegan recipe has been sourced from a non-vegan cookbook.
Serves: 4 as a side

• 1 sweet potato, chopped into


2.5cm pieces
• 160g (½ cup) molasses
• 50g (¼ cup) packed brown sugar
• 60 ml (¼ cup) apple cider vinegar
• 2 tbsp smoked paprika
• 2 tbsp peanut oil
• 2 tbsp tomato paste
• 1 tbsp fine sea salt
• ½ tbsp onion powder
• 2 tsp chili powder
• 1 tsp fresh lemon juice
• ½ tsp garlic powder
• ½ tsp cayenne pepper
• 227g (8oz) package organic tempeh,
cut into 12 square slices
• 1 large yellow onion, quartered

1 Fill a medium pot with 2.5cm (1inch) of


water and bring to a simmer over high heat.
Place the sweet potato in a steamer basket
and set the basket over the simmering
water. Cover and steam the potatoes until
slightly softened but not mushy, about 3
minutes.

2 In a large bowl, whisk together the


molasses, brown sugar, vinegar, paprika,
peanut oil, tomato paste, salt, onion
powder, chili powder, lemon juice, garlic
powder, and cayenne into a thick glaze.

3 Pour the glaze into a resealable plastic


bag, add the sweet potato, tempeh, and
onion, and gently toss to coat. Refrigerate
for at least 30 minutes or up to 4 hours.

4 Preheat a charcoal or gas grill to medium


heat.

5 Remove the tempeh, sweet potato, and


onion from the marinade. Thread the
tempeh, sweet potato, and onion onto
the wooden skewers, spacing them about
12mm (½ inches) apart for even cooking.

6 Arrange the skewers on the grill and


cook, flipping them every 3 or 4 minutes to
keep them from burning, until the sweet
potatoes are cooked all the way through,
12-15 minutes. Serve immediately.

Per 100g
Calories 171, Fat 4.2g, Saturates 0.4g,
Carbohydrates 26g, Sugars 18g, Protein 6.0g,
Salt 0.18g

70
Campfirecooking

Per 100g
Calories 46, Fat 0g, Saturates 0g,
Carbohydrates 7.7g, Sugars 3.0g,
Protein 1.6g, Salt 0.38g

FIRE ROASTED KETCHUP 1 Heat your grill to medium-high and cook 4 Meanwhile, combine vinegar, sugar, and
the tomatoes, onion, and garlic until all spices in a small saucepan. Bring to
• 680g (3⅓ cup) plum tomatoes the vegetables are evenly charred, 8 to 10 a simmer, stirring to dissolve sugar.
• ¼ medium red onion minutes total. When garlic is cool enough to
• 1 garlic clove, unpeeled handle, remove the skin. 5 Turn off heat. When the tomato juice
• 60ml (¼ cup) apple cider vinegar has thickened, strain the spiced vinegar
• 2 tbsp granulated sugar 2 Transfer the grilled vegetables to a into the tomato mixture and simmer for
• 1 tsp whole mustard seeds blender and blend until very smooth. Strain another 20 to 30 minutes, until the ketchup
• 4 whole cloves the mixture through a fine mesh sieve, is thick but still pourable. Cool completely
• ¼ tsp ground cinnamon pressing on the solids to release as much before serving or storing. Ketchup will keep,
• ¼ tsp ground cumin juice as possible, into a medium saucepan. refrigerated, for 2-3 months.
• ¼ tsp celery salt 3 Discard solids. Bring juice to a boil and
• 3 whole black peppercorns then lower heat and simmer until the • Recipe and image from Vegetables on Fire: 50 Vegetable-
Centered Meals from the Grill by Brooke Lewy (Chronicle
• ¼ tsp dry mustard powder tomato mixture has thickened, about 30 Books, £13.99). Image © 2017 by Erin Kunkel. Note: this
• ¼ tsp kosher salt minutes. vegan recipe was sourced from a non-vegan cookbook.

71
Campfirecooking
1 Cut cabbage in half and cut the half into
2.5cm to 5cm (1 to 2 inch) wedges, leaving
the core as intact as possible to help
wedges stay together.

2 Drizzle the cabbage with oil until well


coated and sprinkle generously with salt.
Let cabbage sit for at least 1 hour and up to
6 hours to let it cure.

3 For the spicy peanut dressing; in a small


bowl or measuring cup, stir together the
peanut butter, vinegar, soy sauce, maple
syrup, hot sauce, garlic and ginger until
well combined. If the dressing is too thick,
thin with warm water, 1 tsp at a time,
until it’s pourable. The dressing will keep,
refrigerated, for up to 4 days.

4 Heat grill to medium. Cut the top and


bottom off of the pineapple and discard.
Standing the pineapple up tall, use a sharp
knife and cut around the fruit to remove the
skin. Discard the outside.

5 Cut the pineapple in half lengthwise. Set


aside one half and cut the other half into
2.5cm to 5cm (1 to 2 inch) spears, removing
the tough core at the center. Brush the
pineapple spears with oil.

6 Grill both the cabbage and pineapple


over medium heat until the pineapple
has become deeply caramelized and the
cabbage has grill marks and outer edges
that have started to char, about 5 minutes
for the cabbage and 10 minutes for the
pineapple.

7 Transfer the cabbage and pineapple to a


platter, drizzle generously with the dressing,
sprinkle with peanuts, garnish with
coriander, and serve immediately.

INDOOR METHOD: Heat a grill or frying pan


RED CABBAGE WITH PEANUT • 70g (½ cup) salted peanuts, toasted over medium-high heat. Prepare the cabbage,
DRESSING AND GRILLED PINEAPPLE and coarsely chopped spicy peanut dressing, and pineapple as
• 3 tbsp finely chopped fresh coriander, directed. When the pan is hot, add the
Serves: 4 for garnish cabbage, in a single layer (this may take two
• For the spicy peanut dressing: batches) and cook, until the edges are well
This recipe looks beautiful with its golden • 85g (⅓ cup) peanut butter (creamy charred and the wedges are cooked through.
pineapple and vibrant purple cabbage. or crunchy) Remove cabbage and add the pineapple to
Serve it with scoops of vanilla ice cream • 90ml (⅓ cup) rice wine vinegar the grill, cooking until it’s caramelised.
and some toasted coconut flakes for • 2 tbsp soy sauce
dessert. • 1 tsp maple syrup • Recipe and image from Vegetables on Fire: 50 Vegetable-
Centered Meals from the Grill by Brooke Lewy (Chronicle
• 1 tsp hot sauce Books, £13.99). Image © 2017 by Erin Kunkel. Note: this
For the cabbage and pineapple: • 1 garlic clove, finely grated vegan recipe was sourced from a non-vegan cookbook.
• ½ head red cabbage • 1 tsp ginger, finely grated
Per 100g
• 60ml (¼ cup) extra-virgin olive oil Calories 234, Fat 19g, Saturates 3.3g,
• Kosher salt Carbohydrates 7.2g, Sugars 5.8g, Protein 6.6g,
• ½ medium pineapple Salt 0.63g
72
73
SLOPPY JANES • 3 medium celery stalks, diced 1 To make the pickles: Drain the pickles
• 2 medium carrots, diced and cut into bite-size chunks. Place pickles
Although this isn’t the best fare if you are • 3 garlic cloves, minced back into the jar, cover with water, and soak
travelling far, it’s perfect for afternoon • 2 tsp ground cumin for 24 hours. Drain and place into a large jar.
picnics in the backyard or on the porch. • 1 tsp dried oregano
Sloppy Joes have a reputation for being • 480ml (2 cups) vegetable stock 2 In a medium bowl or pitcher, combine
“camp grub,” and these Sloppy Janes are • ½ tsp red pepper flakes the sugar 240ml (1 cup) of water. Stir until
the vegan version of the classic. • 1 tsp tamari or soy sauce dissolved.
• 170g (1 cup) tomato paste
Serves: 4 (as a main) • 2 tsp rice vinegar 3 Pour the mixture over cut-up pickles, tuck
• 1 tsp agave syrup in the cinnamon sticks, and refrigerate for
For the sweet pickles: • 60g (½ cup) walnuts, finely chopped at least 48 hours and up to 6 months before
• 710ml (24oz ) jar dill pickle spears • 425g (2 cups) tinned pinto beans, serving. Store refrigerated, in an airtight
• 400g (2 cups) sugar rinsed container or jar.
• 2 cinnamon sticks • 425g (2 ⅓ cups) tinned kidney
beans, rinsed 4 In a 30.5cm (12inch) frying pan over
For the filling: • Fine sea salt and freshly ground black medium heat, warm the olive oil. Add the
• 1 tbsp olive oil pepper onion, celery, and carrots and sauté until
• 1 medium yellow onion, diced • 8 burger buns or 12 slider buns very soft, 7-10 minutes.
74
Campfirecooking

AUBERGINE STEAKS WITH MISO 3 Over medium-high heat, grill the


aubergine until it’s nicely charred on one
Serves: 4
side, about 5 minutes.
5 Add the garlic and cumin and sauté for 30 • 450g (1 lb) aubergine
seconds more. Add the oregano, vegetable • 2 tbsp olive oil 4 Flip the steaks and use a spoon to spread
stock, red pepper flakes, tamari, tomato • Kosher salt a thin layer of the miso paste mixture on the
paste, vinegar, agave syrup, walnuts, pinto • 2 tbsp miso paste grilled side of each aubergine steak. Close
beans, and kidney beans and simmer • 1 tbsp vegetable oil the lid to the grill and cook for another 4 to
until the sauce is thick and fragrant, 12-15 • 1 tbsp mirin 5 minutes.
minutes. Season with salt and pepper. • 2 scallions, white and light green parts,
thinly sliced, for garnish 5 Transfer to a platter or plates, garnish
6 Divide the Sloppy Jane mixture among with scallions, and serve immediately.
the buns and top with 2 or 3 pickle slices. 1 Cut the aubergine lengthwise into 2.5cm
Serve immediately. (1 inch) thick steaks, discarding the end • Recipe and image from Vegetables on Fire: 50
Vegetable-Centered Meals from the Grill by Brooke Lewy
pieces, or cut small aubergines, such (Chronicle Books, £13.99). Image © 2017 by Erin Kunkel.
• Recipe and image from Vegetarian Heartland: Recipes as the long, slim Japanese ones, in half, Note: this vegan recipe was sourced from a non-vegan
for Life’s Adventures by Shelly Westerhausen, published cookbook.
by Chronicle Books (£16.99). Image © 2017 by Shelly lengthwise. Brush both sides with olive oil
Westerhausen. and sprinkle with salt. Set aside.
Per 100g
Per 100g Calories 49, Fat 3.2g, Saturates 0.4g,
2 In a small bowl, stir together the Carbohydrates 2.5g, Sugars 1.9g,
Calories 134, Fat 4.2g, Saturates 0.5g,
Carbohydrates 15g, Sugars 3.1g, miso, vegetable oil, and mirin until well Protein 1.1g, Salt 0.26g
Protein 6.3g, Salt 0.40g combined.
75
Begging COVER
for RECIPE
s’mores

76
EASY S’MORES DIP 1 Preheat oven.  Coat the bottom of a an 5-7 minutes until the chocolate is melted
oven safe pan generously with oil. We used and the marshmallows are golden brown
• 1-2 tsp coconut oil coconut oil.   on top.
• 350-525g (2-3 cups) vegan chocolate
chips 2 Pour 350g (2 cups) of chocolate chips into 4 If you opt not to use the peanut butter
• 13-18 vegan peanut butter cups the pan. Then top with a layer of peanut cups, simply add an additional cup of
• 2 bags large vegan marshmallows  butter cups.  We used 15 of them, but it chocolate chips. Use graham crackers/
• Gluten free/vegan graham crackers/ depends on the size of pan you use.   digestives, cookies, and strawberries for
digestives dipping.
• Strawberries 3 Cover everything completely with • Image and recipe supplied by oursuperfoodkitchen.com
• Homemade Cookies marshmallows. Place pan in the oven for (@superfoodrunner Instagram and Facebook)

77
Your ultimate healthy and
wholesome grain breakfast guide

t’s no news that breakfast is the plenty of oats, grains, cereals and something Millet: If you ever wake up in a bad mood

I most important meal of the day.


Yet, why do so many of us fall into
a habit of skipping it? Some of
us are short for time; others are strapped
for cash and would rather hold off until
slightly unusual to encourage you to kick
start your day.

ANCIENT GRAINS
Whilst there is no official identity of ancient
we suggest you try whipping up something
with millet. As an alkaline, complex
carbohydrate and prebiotic grain, millet
contains the happy hormone known as
serotonin. The ancient grain is also a good
lunch, and the rest of us? Well, maybe we’ve grains, a lot of those that are classified option if you want a high protein breakfast,
just managed to crawl out of bed let alone within this bracket are grains that or antioxidants to nourish the gut
awoken our appetites. have not undergone any (both known to aid weight
However, when looking into a recent significant change over Nut Milks and loss). Sprinkle millet in your
study carried out by the American the last several hundred toppings porridge, add to some
Heart Association, we discovered some years, or so. Nut milks are a great way to add shredded sweet potato
information that will no doubt make you extra protein into your morning for some homemade
want to swap the snooze button for a Sorghum: This fuel. Also, if you are opting for hash browns or use
some sort of porridge, overnight
10-minute morning session in the kitchen ancient grain is high it to thicken your
oats, smoothie or pancakes don’t
instead. in fibre, protein, and hesitate to add superfoods, vegan smoothie.
Researchers from Columbia University B-complex vitamins. protein powders, or nuts, seeds
said that both the time and frequency of A good way to try out and fruit. You want to get as much Quinoa: Pronounced
meals are linked to risk factors for a variety sorghum at breakfast goodness into your body possible “keen-wah”, you’ve
to prepare your body
of conditions including heart disease, time is to replace flour probably already used
for the day.
strokes, high blood pressure, blood in a pancake recipe with this grain at another
glucose levels, obesity, and reduced insulin it. By making the swap, the mealtime. However, having
sensitivity. In simpler terms, the time we eat pancakes become gluten-free and developed itself as a superfood
our meal is equally as important as what we a good source of slow releasing energy to it would be silly not to reap the benefits
eat. fuel energy levels until lunchtime. of quinoa’s manganese, magnesium,
Those who eat breakfast daily are less phosphorus, folate, copper, protein and fibre
likely to have high cholesterol and blood Teff: Free of gluten and originally sourced first thing. Boil 150g of the grain in 200ml
pressure, while those who skip fuelling first in Ethiopia and Eritrea, teff is a tiny grain coconut milk with 2 tablespoons of raw
thing and snack throughout the day instead, regularly used to create a porridge base if cacao for 20 minutes, for a nutritious and
are more likely to be obese, have poor you fancy something different to traditional chocolatey quinoa breakfast bowl.
nutrition, or be diagnosed with diabetes. oats. There is 120mg of calcium in 100g
It’s time to start waking up and nourishing serving of teff as well as plenty of vitamin Buckwheat: Known to improve heart health
your body and brain with healthy and C, iron, protein, fibre and resistant starch. by lowering cholesterol and blood pressure,
wholesome foods. And don’t worry, if the Occasionally swapping oats for this ancient buckwheat is a nutty flavoured grain that
idea of breakfast daunts you because you grain every morning will enhance your tastes best after being soaked in a nut
are stuck for inspiration; we’ve explored morning nutrition. milk overnight (similar to overnight oats).
78
Breakfastcereals
However, you can also grind the grain into chia smoothies, chia cookies, chia tortillas granola to nut milk, smoothie bowls or vegan
a flour to make fruit buckwheat bread or a and chia pancakes. So, how have they yogurts is a great way to store slow releasing
healthier pancake. earned their superfood title? Well, there energy that can prevent your body from
are numerous studies that suggest burning out throughout the day.
Spelt: If you wake up feeling because of the high mineral,
a little under the weather, Not a fan of grains? vitamin, anti-oxidant, Muesli: Based on raw rolled oats and
this grain will help boost If grains really aren’t something omega 3, fibre and protein other ingredients like grains, fresh or dried
your immunity, aid you fancy tucking into when contents, this seed fruits, seeds and nuts — museli typically is
digestive function, you wake-up there are healthy can prevent the skin a low sugar and high fibre breakfast good
alternatives. As long as you stick
lower blood sugar to a high protein and low sugar from aging, improve for those who are trying to lose weight or
and improve bone combo you can reap the benefits digestive health, regulate their digestive system. Potent with
health. In fact, spelt of morning fuel. There are plant- boost metabolism antioxidants, protein and essential omega-3
is also believed to based sausages, vegetables like and contribute to the fatty acids adding granola to your smoothie,
aid the creation of spinach, mushrooms, tomatoes, building of stronger supermarket cereal or vegan yogurt can
aubergine and sweet potato that
sexual hormones too. will provide you with a good bones and muscle. enhance the nourishment of your body first
Packed with carbs, fibre, hit of protein and slow thing in the morning.
protein, selenium, folic releasing energy. OATMEAL
acid, iron, copper, vitamin B6 Proats (protein powder added Supermarket Cereal: Be careful when
and niacin — you can use spelt to porridge), porridge, pancakes, opting for supermarket cereal like cornflakes,
to make morning muffins, cookies, bread, overnight oats, smoothies, cookies, muffins chocolate pops and other flakes. A lot of
waffles and even cake. and oat bars — oatmeal’s uses first thing in boxed branded cereal contains high amounts
the morning are endless. Containing more of refined sugar — something that is going to
Farro: This grain is for the mornings you can protein and natural fat that most grains, oats spike your blood glucose levels, slow down
spend a little more time than usual prepping are one of the most nutrient-dense foods the metabolism and potentially provide your
breakie. Bring farro to the boil in a saucepan you can serve for breakfast. They contain with a short burst of energy opposed to a
with water for 20 minutes then add to any large amounts of beta-glucan, a type of consistent flow throughout the morning.
kind of breakfast combo bowl you fancy. soluble fibre
Its nutty taste means it’s suitable for both known to reduce
sweet and savoury pairings. Like many cholesterol,
other grains, it’s an excellent source of fibre, blood sugar and
protein, iron and magnesium. However, it is insulin response
not gluten-free. whilst increasing
growth of good
Kamut: Known as kamut or Korean wheat, gut bacteria. Plus,
this type of Egyptian grain has 30 per cent they are great
more protein than normal wheat and a slow-releasing
larger amount of essential fatty acids. With carbohydrate to
a rich nutty flavour and a chewy texture, stop you snacking
this high energy grain is great to sprinkle on and keep you
top of your superfood smoothie to provide satisfied until your
you with consistent energy throughout the next meal time.
morning.
CEREALS
Amaranth: These edible starchy seeds, Granola: Usually
similar to cereal are a nutritious grain consisting of
to sneak into your porridge, smoothie, rolled oats, nuts,
breakfast muffins or cookies. The protein other grains
in amaranth is more digestible than other and natural
seeds and grains and it’s also known to have sweeteners —
properties which prevent inflammation, high granola is usually
cholesterol and even premature grey hairs. a high fibre
breakfast packed
Chia: Possibly the smallest seeds you’ll ever with sugar and
get your hands on — chia has become one carbohydrates
of the most popular superfoods amongst to kick start your
many health brigades. Versatile, nutrient day. If you have a
dense and packed with power boosting busy day ahead
energy; you can use chia as the main and aren’t sure
ingredient to a breakfast dish or a topping. when your next
You can use chia to make; overnight chia meal time is going
pudding, chia scones, chia jam, chia muffins, to be, adding
79
10 boosting
1 CHOCOLATE PROATS 7 BANANA AND BLUEBERRY SPELT MUFFINS
Add 40g (1/3 cup) of rolled oats into a saucepan. Now, add 150ml (2/3 cup) of your Preheat oven to 180°C (Gas Mark 4, 350°F) and grease a muffin tin. In a medium
favourite nut or soya milk. Place the saucepan over a medium to high heat and once mixing bowl add 2 medium mashed bananas, 220ml (3/4 cup) almond milk, 1tbsp
ingredients start to bubble reduce heat. After simmering for a few minutes and the apple cider vinegar, 80ml (1/2 cup) maple syrup, 1 tsp vanilla extract, 280g (2 cups)
porridge reaches desired consistency add 2 tsp of cacoa powder and 1 tbsp of protein spelt flour, 6 tbsp coconut sugar and 2 tsp baking powder. Pour over 60ml (1/4 cup)
powder stir until the powder is mixed in. Remove from heat and serve with your melted coconut oil and combine all the ingredients together. Gently mix in 160g (1 ¼
favourite toppings once cooled. cups) fresh or frozen blueberries. Spoon the mixture into muffin cases in the muffin
tin evenly, and then place in the oven for half an hour. Remove from oven and let
2 OVERNIGHT OATS them cool before you tuck in.
In a small bowl add 1 mashed-up banana, 2 tablespoons of chia seeds and 2
teaspoons of maple syrup. Stir, until well combined. Now, add 40g (1/3 cup) rolled 8 CHIA TEFF PORRIDGE
oats, 150ml (2/3 cup) coconut milk and 1 tbsp vanilla extract. Give the mixture In a small saucepan add 470ml (2 cups) almond milk, 3 tbsp coconut sugar, 1 tsp
another stir and then place in the fridge overnight to set until ready to eat first cinnamon, 1 tsp ground cardamom, 1 tsp ginger, 1 tsp chia seeds and a pinch of salt
thing in the morning. Add your choice of fruits, nuts, seeds, nut butter or grains for and pepper. Stir everything together and simmer on a low heat until the milk starts
toppings. to boil. Add 60g (½ cup) teff flour little by little and stir occasionally whilst cooking
for the next 2 minutes. Once thickened, remove the saucepan from heat and serve
3 MAPLE PEANUT GRANOLA BAR immediately with your favourite toppings.
In a blender blitz 220g soft pitted medjool dates until it forms a dough-like
consistency. Now add 135g (1 ½ cups) of roasted rolled oats, 110g (1 cup) almonds 9 MUNCH MUESLI COOKIES
and the date dough into a bowl. Melt 100g (1/2 cup) of maple syrup in a saucepan Preheat oven to 180°C (Gas Mark 4, 350°F) and line two baking trays with baking
with 60g (1/4 cup) peanut butter. Once infused and melted together pour the maple paper. In a mixing bowl combine 255g (3 cups) muesli with 75g (1/2 cup) of plain
peanut butter mixture into the mixing bowl and stir ingredients until well combined. flour. Add 4 tbsp maple syrup, 1 tbsp of flax seed mixed with water and 100g (1/2 cup)
Line a baking tray with baking paper and pour the mixture into the tray as thick or vegan butter. Whisk all ingredients together until they form a sticky dough. Roll into
as thin as you like. Pop in the freezer for 20 minutes and then serve in square sized balls and place on the tray 3cm apart. Flatten the balls with your hand and place in
pieces. the oven for 10 minutes. Once ready allow them to cool before eating.

4 BUCKWHEAT PANCAKES 10 MILLET CHERRY CEREAL


In a mixing bowl, mix together 150g buckwheat flour, 1 tbsp sugar, 1 tsp baking In a pan dry fry 140g of raw millet over a medium heat. After 4 minutes transfer
powder, 1 tsp baking soda and ¼ tsp salt. Now, add flax egg by combining 1 tbsp of the millet to a large bowl and cover with water and rub the millet grains with your
flax seeds with 3 tbsp of water. Beat the ingredients together well adding a drizzle hands for about 10 seconds. Strain the water from the millet and then add the millet
of vanilla essence. Pour as little or as much mixture into an oiled frying pan over back to the saucepan. Also, add 235ml (1 cup) cherry juice, 470ml (2 cups) water
medium heat and cook your pancake (don’t forget to flip half way). Once you’ve and cinnamon and bring to simmer for 40 minutes. Remove from heat and place
made 1-3 pancakes top with your favourite fruit, yogurt, nut butters and syrups. the millet minute in to a bowl. Top with fresh cherries, cacao nibs and a sprinkle of
coconut sugar.
5 BLUEBERRY AND CHIA SMOOTHIE
In a cup or jar add 2 tbsp of chia seeds with 115ml (½ cup) of almond milk and stir
well. Once combined leave in the fridge to set for 10 minutes. Once set, transfer
mixture into a blender with 100g (1 cup) frozen blueberries, a dash of vanilla extract,
1 heaped tbsp. coconut butter, a pinch of cinnamon and a drizzle of agave syrup.
Blitz until smoothie is thick and smooth. Serve in a glass or jar.

6 QUINOA HASH BROWNS


Cook 65g (1/3 cup) of quinoa as you usually would, drain and add to a large mixing
bowl. Now add 2 large grated raw potatoes, a drizzle of coconut cream and a pinch
of pepper and salt and mix well. Heat a large frying pan with 1 tbsp of vegan butter
over a medium heat. Once butter is melted take a handful of the mixture of the bowl
and form patties placing them into the frying pan as you go. Cook for 5-7 minutes,
flipping occasionally. Once browned and slightly soft remove from heat to serve.

80
Breakfastcereals

Brekkie
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perfect for those manic Monday mornings. whitesoats.co.uk

QI Teas
Qi’s ethical green tea is Pure Maple
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Blue Diamond
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FREEE White Bread Mix
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81
Breakfastrecipes

QUINOA PORRIDGE 1 Boil the quinoa in the almond milk and


coconut cream (if using) until soft, about 15
A simple, warming, comforting porridge minutes.
for when you need a little heat in your
breakfast. 2 Transfer to a bowl; add the cinnamon,
maple syrup, nut butter and your favourite
Serves: 1-2 toppings. Try this topped with fresh fruits
and/or candied pecans.
• 87g (½ cup) uncooked quinoa
• 235ml (1 cup) almond milk • Recipe and image from Easy Vegan breakfasts and
lunches by Maya Sozer. Cover and book design by
• 2 tbsp coconut cream (optional) Page Street Publishing Co. Photography by Maya Sozer.
• ½ tsp ground cinnamon
• 1½ tsp pure maple syrup (or more to Per 100g
taste) Calories 125, Fat 3.9g, Saturates 0.7g,
Carbohydrates 15g, Sugars 2.7g, Protein 6.1g,
• 1 tbsp nut butter (optional) Salt 0.07g

Optional toppings:
• Fresh fruit
• Candied pecans
82
83
CHOCOLATE TAHINI GRANOLA • Optional toppings:
• Vegan yoghurt
A good, healthy granola is a must-have • Almond milk
because it is so super versatile: Good for • Cashew cream
just grabbing a handful and snacking on, • Fresh berries
eating as a cereal with a plant-based milk,
adding to fruit salads, making parfaits 1 Preheat oven to 175°C (Gas Mark 4, 350°F).
or using in desserts are just some of the Mix the melted coconut oil, tahini, maple
immediate uses that come to mind. This syrup, salt, cacao and cinnamon in a bowl,
version has a fun twist or two, using tahini keeping the mixture warm and liquid.
and coconut oil.
2 Add the oats and pecans and mix well.
Makes: 400 g (4 cups) granola Spread the mixture evenly on a baking
paper–lined baking tray and bake for 15
• 60ml (¼ cup) coconut oil, melted minutes. Stir with a spoon and bake for an
• 60g (¼ cup) tahini additional 10 minutes. Let it cool and then
• 60ml (¼ cup) pure maple syrup or store in an airtight container.
agave nectar
• ½ tsp salt • Recipe and image from Easy Vegan breakfasts and
lunches by Maya Sozer. Cover and book design by
• 2 tbsp cacao powder Page Street Publishing Co. Photography by Maya Sozer.
• 1 tsp ground cinnamon
• 80g (3 cups) rolled oats (certified Per 100g
gluten-free, if necessary) Calories 552, Fat 42g, Saturates 21g, Carbohydrates
• 28g (¼ cup) pecan pieces 31g, Sugars 12g, Protein 9.1g, Salt 0.34g

84
Breakfastrecipes

5-MINUTE ULTIMATE OATMEAL 1 In a small saucepan, pour in the oats and


BOWL water and cook on medium-high heat.

Serves: 1 2 Once the water has started to boil,


add chia and flaxseeds, maca powder,
• 50g (½ cup) gluten-free rolled oats cinnamon, and vanilla then stir all
• 35g (⅓ cup) blueberries or raspberries, ingredients together to combine and
frozen or fresh reduce heat to medium-low.
• 3-4 tbsp unsweetened vanilla almond
or hemp milk 3 Next add berries and cook for another
• 1 tsp maca powder another 2 minutes or until you reach your
• 1 tsp chia seeds desired oatmeal consistency.
• 1 tsp ground flaxseed
• ¼-½ tsp cinnamon 4 Pour oats into a bowl and top with
• 250ml (1 cup + 1 tbsp) water chopped nuts (or nut/seed butter),
• ½ tsp vanilla coconut flakes, pumpkin seeds, cacao nibs,
hemp seeds, and almond or hemp milk.
For the toppings:
• 2 tbsp chopped walnuts or pecans (or • Recipe and image supplied by Natalie Archer
(www.nutritiouslynatalie.com)
sub nut/seed butter)
• 1 tbsp unsweetened coconut flakes Per 100g
• 1 tbsp pumpkin seeds Calories 328, Fat 20g, Saturates 5.8g,
• 1 tbsp cacao nibs Carbohydrates 25g, Sugars 5.5g,
• 1 tsp hemp seeds Protein 9.3g, Salt 0.04g
• Drizzle of maple syrup for added
sweetness (optional)
85
Breakfastrecipes

BLUEBERRY CHIA OVERNIGHT OATS Optional toppings:


• Coconut whipped cream
Overnight oats are awesome, filling • Blueberries
breakfast options that come with next to
no effort. Just throw a few ingredients 1 Combine all the ingredients, except the
together, put it in the fridge and let time toppings, in a bowl.
do all the work. You get to enjoy smooth,
creamy and flavorful oats in the morning. 2 Cover and keep in the fridge overnight
(it will actually keep in the fridge for a few
Serves: 1-2 days).
3 Enjoy served in a glass, topped with
• 40g (½ cup) rolled oats (certified whipped coconut cream and blueberries.
gluten-free, if necessary)
• 1 tbsp chia seeds • Recipe and image from Easy Vegan breakfasts and
lunches by Maya Sozer. Cover and book design by
• 78g (½ cup) frozen or fresh blueberries Page Street Publishing Co. Photography by Maya Sozer.
• Juice ½ lemon
• 235ml (1 cup) almond milk Per 100g
• 1½ tsp pure maple syrup or agave Calories 84, Fat 2.6g, Saturates 0.4g,
Carbohydrates 11g, Sugars 3.6g, Protein 3.4g,
nectar Salt 0g

86
Breakfastrecipes
FRENCH TOAST
• Recipe and image supplied by
mindfullyplantbased.com.
Serves: 2 @mindfully.plantbased

• 4 slices rustic bread, sliced thick Per 100g


• 2 tbsp chickpea flour Calories 145, Fat 2.9g, Saturates
1.0g, Carbohydrates 22g, Sugars
• 1 cup almond milk 2.6g, Protein 6.8g, Salt 0.50g
• 1 tbsp maple syrup
• 1 tbsp nutritional yeast
• ½ tsp vanilla extract
• 1 tsp cinnamon
• Pinch of salt
• 1 tsp coconut oil

1 In a bowl whisk the chickpea flour,


almond milk, maple syrup, nutritional
yeast, cinnamon, vanilla extract and salt.

2 Heat a teaspoon of coconut oil in a frying


pan over a medium heat.

3 Dip pieces of bread into the mixture until


both sides are fully coated.

4 Place coated bread on the pan and cook


each side until golden brown.

5 Serve with maple syrup, fresh fruit or


chocolate spread.

87
Breakfastrecipes
TOFU SCRAMBLE WITH
MUSHROOMS AND TOMATOES

Serves: 3

• 450g (1⅓ cups) firm tofu (drained and
pressed)
• 110g (1½ cups) mushrooms, sliced
• ¼ of an onion, chopped
• 100g (½ cup) cherry tomatoes, halved
• 1 garlic clove, chopped
• 2 tsp dried parsley
• ½ tsp dry mustard
• ½ tsp smoked paprika
• ¼ tsp turmeric
• 2 tbsp nutritional yeast
• 15ml (1 tbsp) olive oil
• Salt and pepper to taste

1 Drain and press your tofu for at least


20 minutes.

2 In a frying pan, heat the olive oil over


medium heat, and fry onion and garlic
until soft.

3 Add the mushrooms and cook until


browned.

4 Crumble in the tofu, add spices and


nutritional yeast, and stir to combine.

5 Cook for a few more minutes to heat


through.

6 Take off heat, add tomatoes, and


combine.

7 Serve with toast.

Per 100g
Calories 82, Fat 4.5g, Saturates 0.6g,
Carbohydrates 2.6g, Sugars 1.1g,
Protein 7.3g, Salt 0.23g

88
89
AUBERGINE CANNELLONI WITH • 185g (1 cup) quinoa, cooked 10 Put some of the vegetable mixture on
PINE NUT ROMESCO SAUCE • 480ml (2 cups) low-sodium pasta sauce each aubergine slice, roll up and place
• 170g (6 ounces) non-dairy Mozzarella- in dish. Pour remaining sauce over the
This vegan version of the classic Italian dish
type cheese aubergine rolls.
wraps a flavourful quinoa and vegetable
blend in tender slices of baked aubergine.
1 Preheat oven to 180°C (350°F). 11 Bake for 20 minutes, until heated
Serves: 6 through.
2 Arrange aubergine in a single layer on a
For the pine nut romesco sauce: nonstick baking tray. For the pine nut romesco sauce:
• 2 garlic cloves, peeled 1 To make romesco sauce, place garlic, red
• 170g (½ cup) roasted red pepper 3 Bake about 20 minutes or until aubergine peppers, water, vinegar, chili powder, pine
• 2 tbsp water is flexible enough to roll up easily. Set aside. nuts, tomato and yeast into the Vitamix
• 2 tbsp red wine vinegar container and secure lid.
• 1 tsp ancho chilli powder 4 Heat two tablespoons water in a large
• 2 tbsp pine nuts pan. Add pepper, onion, celery, and garlic. 2 Select Variable 1. Turn machine on and
• 100g (½ cup) tomato, quartered slowly increase speed to Variable 2 or 3.
• 2 tbsp nutritional yeast 5 Sauté until just tender, adding more
water if needed. 3 Blend for 15-20 seconds or until chunky,
For the aubergine cannelloni: 6 Add spinach and Italian seasoning and using the tamper to press the ingredients
• 2 aubergines, peeled, sliced lengthwise cook until spinach is wilted. Add cooked into the blades.
1.5 cm thick quinoa.
• 2 red bell peppers, stemmed, seeded, 4 Serve eggplant topped with romesco
diced 7 Transfer to a mixing bowl. sauce.
• 80g (½ cup) onion, peeled, diced
• 120g (1 cup) carrots, halved 8 Mix in 2-3 tablespoons pasta sauce and • Recipe and image supplied by Vitamix.co.uk
• 55g (½ cup) celery, diced all of the shredded cheese.
Per 100g
• 4 garlic cloves, peeled Calories 77, Fat 3.0g, Saturates 1.4g,
• 225g (8 ounces) baby spinach 9 Spread about 60 ml (¼ cup) of the pasta Carbohydrates 8.4g, Sugars 4.0g,
• 1 tsp no-salt Italian seasoning blend sauce in a baking dish. Protein 2.8g, Salt 0.59g

90
CAULIFLOWER MASHERS

With just roasted cauliflower, homemade


cashew milk, salt and pepper, this is a
healthy alternative to mashed potatoes.

Serves: 2 as a side

• 1 head cauliflower, chopped


and roasted
• 240 ml (1 cup) cashew milk
• 1 tsp salt
• ¼ tsp ground black pepper

1 Place warm cauliflower, milk, salt and


pepper into the Vitamix container in the
order listed and secure the lid.

2 Select Variable 1. Turn machine on slowly


and increase speed to the highest speed.

3 Blend for 30 seconds. Serve immediately.

• Recipe and image supplied by Vitamix.co.uk

Per 100g
Calories 33, Fat 0.7g, Saturates 0g,
Carbohydrates 3.4g, Sugars 2.2g,
Protein 2.5g, Salt 0.05g

Per 100g saucepan along with oil. Stir and then place
Calories 89, Fat 2.6g, Saturates 0.4g, on the lid. Leave them to sweat over low
Carbohydrates 9.7g, Sugars 2.0g,
Protein 4.5g, Salt 0.15g heat until softened, stirring occasionally.
This will take around 15 minutes.

3 Add the tahini, your choice of tamari or


soy sauce, lemon zest, lemon juice and
mixed herbs, stir well to combine.

4 Place the beans and chickpeas into


a food processor and blend until fairly
smooth. If you don’t have a food processor,
mash the beans and chickpeas with a fork
or potato masher until smooth.

5 Add the bean mixture to the vegetable


mixture, stir to combine and season with
CHICKPEA ROAST LOAF • Zest of half lemon black pepper to taste (you shouldn’t need
• Juice of a whole lemon salt because of the tamari/soy sauce).
There’s nothing quite like a good old roast • Dash of tamari or soy sauce
dinner (even if it is summer). This chickpea • 2tsp mixed herbs, finely chopped 6 Scrape the mixture into the prepared loaf
roast loaf transforms the British classic into • 1 tin of chickpeas tin and smooth the top. Bake in the pre-
a wholesome vegan alternitve. • 1 tin of cannellini beans heated oven for around 45 minutes until
• Black pepper to serve golden and firm to the touch.
• 15ml (1 tbsp) olive oil
• 1 medium red oinion, finely chopped 1 Line a small loaf tin measuring approx. 7 Serve with fluffy roast potatoes and
• 1 clove garlic, finely chopped 17cm x 7cm with greaseproof paper. Pre- blanched carrots, broccoli and green beans.
• 80g (½ cup)carrot, peeled and grated heat the oven to 200˚C (Gas Mark 6/400˚F).
• 150g (1 cup) courgette, grated • Recipe and image supplied by blogger Vicki Montague,
• 1 tsp tahini 2 Place the vegetables into a large Free From Fairy and Currys PC World.

91
The personal trainer transforming
lives with plant-based nutrition

92
L
ast year, scientists published a
study in the American Journal of
Clinical Nutrition which proved
that you don’t have to be a
carnivore to achieve your goal
body. The researchers studied individuals
with a variety of diet plans and found 82
per cent of participants were getting their
RDA of protein, regardless of whether
they ate meat or not. In fact it was shown
that swapping meat and eggs for lentils,
nuts and legumes could add years to
someone’s life.
Now, for those of us who have been
members of the vegan community and
health brigade for a lengthy period of
time those facts might not come as a
surprise. However, for those thinking
of transitioning into a full time vegan
diet, it might be surprising that ‘gains’
are possible without eating meat. But
science just proved it.
In fact, if you want to see the face — or
perhaps more accurate, the body - of a
man who has used to plant-based food
to transform his mind, physique, health
and the planet, meet Adam Stansbury
(aka The Plant Powered PT). With an
Instagram profile plastered with plenty of
lean abdomen shots, hard core workouts
and wholesome, but hearty, grain-based
foods, The Plant Powered PT demolishes
any assumption that plant-based fuel
lacks protein.
We spoke to Adam to debunk the myth
that wholesome plant-based goodness
isn’t going to count under the squat
rack. It does. In fact, legumes, fruit and
vegetables benefit the body beyond
achieving a fashionable lean physique
non-vegans kill for.

Could you tell us a bit about


yourself and your journey into
plant-based living?
It has been quite a journey, but put
simply I was once a heavy meat-eating,
bodybuilding, and fitness show junkie
that in the past had suffered from
Ulcerative Colitis which led to having my
large intestine removed. couldn’t and didn’t look back and here and dairy from your diet that can cause
A few years later, I started to question I am today. weight gain, and health issues such as
the sustainability of the life I was diabetes, heart disease, cancers, and
leading. I turned to spiritual retreats, You offer a 21-day PT plant-based add in nourishing nutrient dense foods
the Amazon jungle, plant medicines plan. What’s so important about in the form of plants that have more of a
and watching several documentaries, opting for a plant-based diet to healing and alkalising effect on the body
until I finally came to accept some home transform your body?
truths about the exploitation of animals Well the key point is that you In the years that you have been
and the environment, that for years automatically remove acidic/health practicing, what growth have you
I’d conveniently ignored and brushed damaging food groups such as processed witnessed in the area of plant-
under the carpet. Once I joined the dots, I meats, highly-saturated animal products, based nutrition? Do you think
93
that interest in the subject will falls into a few categories, they
continue to increase? either want to go plant-based
There’s been a huge national and global but don’t know where to start,
shift in plant-based eating as it becomes they’ve just gone vegan and want
more mainstream and less shrouded some direction, or they have been
in mystery. More people are realising vegan for years but aren’t happy
that it makes sense to eat less meat and with their physiques and need a few
more plants, for their health and the things fine- tuning to do with diet and
environment. training.
Yes it’s going to get bigger, much It’s quite incredible; once people
bigger.The issues we face today such as start searching out the information and
over population, climate change and a they are in the action part of the change
deeper understanding of the connectivity cycle, that health and life improvements
we all have with nature, will have a happen all the time, I offer a very all
hand to play in the rise of plant-based inclusive, non-judgemental approach to There’s many people who have come to
nutrition; the lid is off and it’s not going plant nutrition, which encourages people me and downloaded my eBook to help
back on anytime soon. through their journey, which makes it them transition.”
sustainable.
Have you ever had non-vegan I’ve helped a guy add 1kg of muscle Ditching animal product is great
clients come to you, to use plant- in a month; I’ve helped a lady fully for ethical reasons, but are there
based food as a way to transform transition to a plant-based diet with my any extra benefits of a plant-
their lifestyle, body and health? eBook ‘From Meat to Plants’, and who based diet you can’t receive from
Everyone who comes through my then went onto smash the 21 Day Plant a non-vegan diet?
website and contacts me these days Powered Shred and get into great shape. You just eat more plants so in many
94
respects you take on more nutrients
than “normal” but don’t get me wrong,
you can still eat a bad vegan diet.
Natural wholefoods, and unprocessed as
possible is always best.

One health fear of switching to


a vegan diet is lack of protein.
What would you say to a client
with this concern?
Where do the animals you eat get their
protein from? Plants.
Protein is made up of amino acids,
and those amino acids are as readily
available in plants as they are in animals
but with varying levels, so if you eat a
diverse diet you’ll eat more than enough
protein along with a large proportion of
other nutrients. Animal sources just have
a denser proportion of amino acids to
other nutrients.
The western world has also gone
protein crazy, no one is ever found to be
protein deficient yet we place so much
importance on it, we just don’t need as
much as we think we do, but we do need
more of the other 24 or more essential
vitamins and minerals for optimal health.

How has learning about the


effects of different foods on the
body altered your mindset?
It’s made a huge difference, everyone
who follows any diet, animal or plant-
based, will all agree on one thing — the
more plants you have in your diet, the
greater the health benefits.

Can you tell us what some of your


favourite meals are? Are there
any foods that you like to include
on a daily basis?
I love to start the day with a smoothie
jam packed with nutrients which may
include some of the following: spinach,
kale, berries, banana, orange, red
peppers, avocado, pumpkin, hemp, chia
seeds, maca, baobab, cacao or plant
protein powder. This ensures I’m packed
to the rafters with nutrients from the off. I
do eat nutritional yeast flakes most days
as it is fortified with vitamin B12, and this What advice would you give to Lose Weight: eat less energy than you
is a potential area of deficiency amongst a plant-based foodie trying to are expending, try not to combine high
vegans, over the long term. Other than better their nutrition, lose weight fat, high sugar foods at meal times, and
that I ensure I eat a diverse range of or build muscle? eat more plants!
foods each day, usually something that Well they are three very different Build Muscle: try and aim for
includes grains, beans, nuts/seeds, goals and require three very different between 1.5-2g of protein per kg of
vegetables and different herbs and approaches: bodyweight per day, train hard, heavy
spices. Improve Nutrition: eat a diverse range and consistently and then rest hard and
I do love avocado especially mashed of foods, don’t eat today what you ate consistently, your rest days are when you
on rye toast, oh and dark chocolate! yesterday, and eat more plants. build muscle, and eat more plants.
95
96
97
ROASTED RED PEPPER AND 1 Toss the peppers with avocado oil, and and pepper.
CARROT SOUP, WITH NATURES AID® place on a baking tray.
ORGANIC AVOCADO OIL 5 Add the vegetable stock, and bring
2 Roast peppers in the oven at 200˚C (Gas mixture to the boil. Reduce the heat, cover,
Mark 6, 400°F) for 25 minutes – or until soft and simmer for 20 minutes (or until the veg
Serves: 4 and beginning to char. is soft).

• 5 large red peppers, de-seeded and 3 Meanwhile, warm a little avocado oil 6 Blend the mixture with a hand blender
chopped in a large saucepan over a low heat. Add until smooth.
• Natures Aid® Organic Avocado Oil the onions and garlic, and soften for a few
• 4 red onions, chopped minutes. Then add the chillies and carrots, 7 Drizzle with avocado oil to taste.
• 4 cloves garlic, chopped and continue to soften for a few minutes
• 3 red chillies, de-seeded and chopped more. • Recipe from www.naturesaid.co.uk
• 8 medium carrots, diced Per 100g
• 900ml (4 cups) vegetable stock 4 Remove the charred, soft red peppers Calories 64, Fat 3.0g, Saturates 0.5g,
• Salt and pepper, to taste from the oven and carefully add to the Carbohydrates 7.0g, Sugars 5.9g, Protein 0.9g,
saucepan. Stir well, and season with salt Salt 0.56g

98
ENERGY SMOOTHIE, WITH NATURES
AID® ULTIMATE SUPERFOODS
POWDER
Serves: 1

• 3 tsp of Natures Aid® Ultimate


Superfoods powder
• 1 tbsp of Natures Aid® Liquid
Coconut Oil
• 60g (¼ cup) fresh spinach
• 450ml (2 cups) unsweetened almond
milk
• 1 large apple, chopped
• 1 banana, chopped
• 40g (½ cup) rolled oats
• ½ tsp cinnamon

1 Blend the spinach and almond milk until


smooth.

2 Add the Ultimate Superfoods powder


and other remaining ingredients, and blend
until smooth.

• Recipe from www.naturesaid.co.uk

Competition
WIN Ching He-Huang’s Lotus Wok set, a Kyocera FK
Black Ceramic Santoku Knife and a selection of vegan
products including her new soybean noodles from Yutaka!
TV chef and food writer Ching He-Huang is launching a new range of healthy soybean noodles (Edamame

Worth
Soybean and Soybean) in August created with the help of Japanese food company Yutaka.
Ching is an international, Emmy-nominated TV chef & cookery author who has become an ambassador
of Chinese cooking around the world. Her creative food ethos is to use fresh, organic and ethically

over
sourced ingredients to create modern dishes with Chinese heritage, fusing tradition and innovation.
Yutaka was one of the pioneers of Japanese food in this country and offers a fast-growing range of
ingredients allowing people to make traditional Japanese food at home such as sushi, sauces, soups,
rice, noodles and “easy to use” meal kits.
Together, Ching and Yutaka are offering one lucky Cook Vegan reader
the chance to win a fantastic set of products, including the new healthy
soybean noodles, a Kyocera versatile ceramic 14m
£200!
Japanese knife and 30cm
Carbon Steel Wok with
glass lid and utensils.

For your
chance to win
please go to
cookveganmag.
com/yutaka

*Entrants for this competition must be 18 years or over at time of entering.


99
Our guide to the wonderful world of popular plant-based ingredients

It’s easy to make delicious plant-based dishes with the foods you
can find in any typical store cupboard. Some meals call for slightly
less familiar foodstuffs. We have created a round-up of some of the
most common uncommon vegan ingredients.

100
Marinara Chicory
Having originated in the Naples, Marinara Also known as endive, chicory is a pretty
sauce is typically made with tomatoes, garlic, flowering plant, part of the dandelion family.
herbs and onions. However, there has since In certain cultures the leaves are used the
been adaptations with some supermarket same way we use spinach. But, make sure the
and restaurant versions including capers, leaves are firm and crisp or they’ll leave you
spices, red wine or olives. When homemade with a very bitter taste. The root on the other
you can make this classic Italian-American hand, is roasted, grounded and brewed into a
sauce vegan, although just be careful when coffee. In terms of nutritional value, the plant
purchasing from a supermarket or eating out. is believed to be a good source of vitamins
that aids digestive heath, heart disease,
Cumin weight loss and constipation.
Originally grown east of the Mediterranean
and South Asia, cumin is a flowering plant Chinese Rice Vinegar
with seeds that are often grounded down Made from fermented rice or rice wine,
into a powder and used to season and spice Chinese rice vinegars are the strongest on
many dishes and foods across a multiple of market. Available in red, brown, white and
cuisines. black the vinegars are less acidic and distilled
than those produced in the western part of
Lucuma powder the world. All, except black, have a mild sweet
The Peruvian fruit Lucuma’s pulp is dried taste and are often found in the ingredient list
into a sweet superfood powder. Having such of traditional Chinese dishes.
a distinctive caramel-like taste, the powder
can be used as a natural sweetener in cakes, Flaxseed Meal
cookies, raw chocolate, smoothies or even You’ve probably heard of flaxseeds (or
homemade ice cream. Plus, it contains linseeds) which are the seeds of a flax plant.
potassium, iron, zinc and is high in fibre too. These seeds are used to make flax meal by
grinding them with a coffee grinder, food
Turmeric processor or blender until the seeds form
If you’re a fan of curry, turmeric is the golden into coarse flour. You can store the meal in
orange spice known to give curries their an airtight container for a couple of months
distinctive colour. The seasoning originates and add teaspoons to your smoothies, baking
from the dried underground stem (or rhizome) treats, yogurt or saucy dishes as and when
of the Curcuma longa plant, a relative of desired. Consuming flaxseeds this way makes
the ginger plant native to southern Asia. them more digestible.
Traditionally turmeric was used in natural
medicine. However, it’s since become a key Mulberries
ingredient to many Asian and Indian dishes. Mulberries are the sweet, hanging fruit from a
genus of deciduous trees that grow across the
Tapioca flour world. Whether you choose to eat them fresh
Tapioca is the starch extracted from cassava or dried, they are thought to be filled with
root (a woody shrub native to Brazil). The iron, vitamin C, potassium, calcium, fibre and
starch is ground into flour that is a good potassium. Add them to muffins, coat them in
substitute for those who are intolerant to cacao for a chocolatey taste — their versatility
gluten. Due to its fluffy and slightly sweet and soft, chewy, sweet flavour make them a
flavour, tapioca flour is best used for pies, great addition to your grocery list.
puddings, cakes, soup thickening and dips.
Coconut Jam
Kappa carrageenan powder Coconut jam is a fruit spread or curd made
Naturally sourced from seaweed, kappa from the base of coconut milk and sugar.
carrageenan powder is often used as an You can use the jam as a spread for breads,
ingredient to transform liquids into a gel pastries, or biscuits as it tastes incredibly
or jelly consistency. Similar to gel made sweet. However, you do have to be conscious
from agar agar — firm and brittle — kappa of the brand you opt for as some include egg
carrageenan is often used to suspend in their recipe list.
ingredients like cucumbers, or to create quick
flavoured jellies to top cakes and tarts. Chlorella Powder
High in protein, vitamin E and iron — Chlorella
Cream of tartar powder is blue/ green algae (like its cousin
Cream of tartar is a regular baking ingredient spirulina) used as a supplement to boost
but what exactly is it? Well, technically cream energy and support fat loss. Native to
of tartar is an acid. The acid is a by-product of Taiwan and Japan the powder is becoming
grape fermentation during the wine process. increasingly popular in the western world
Most commonly, cream of tartar is used as a for its health benefits. Start by adding the
livener. When it’s combined with baking soda superfood to smoothies, spreads and soups if
together they produce carbon dioxide gas. you would like to try it.

101
Nutritionist's

Avoc a d o
Notebook:

By Veronika Powell MSc, Viva! Health.

A
vocado is a staple for most been treated with synthetic ethylene men) grams per day.
vegans and lately it’s also in ‘ripening rooms’ so they are edible All the fat has yet another benefit
become very trendy, making straight away. – it helps the absorption of health-
an appearance in almost protective carotenoids. Carotenoids
every dish imaginable from burgers to GOOD FATS are plant pigments responsible for red,
cakes. We all know it contains good fats, Avocado is much fattier than other orange and yellow colours in fruit and
but what else is there to know? types of fruit. About three quarters of vegetables but many green vegetables
Avocados grow on the avocado avocado’s energy comes from fat and are a rich source too. In the human body
tree, native to Mexico, and are now most of it is monounsaturated oleic they act as antioxidants, protecting our
cultivated across the world in tropical acid. This is the same fatty acid that you organs from damage by free radicals
and subtropical climates as well as the can find in olives and olive oil. Oleic - nasty metabolism by-products. This
Mediterranean. Fun facts: avocado is acid is not an essential fat but a healthy is especially important for your blood
technically a berry and its original Aztec one as it has cholesterol and blood vessels, eyes, kidneys, liver and for the
name āhuacatl also means testicle. pressure lowering properties. And so prevention of cancer.
Avocados are harvested when they do phytosterols – natural compounds And if you add a few pieces of
reach maturity (full size) but are unripe. abundant in avocados – they help avocado to a meal with other carotenoid-
They are usually stored in coolers at low lower bad cholesterol and are anti- rich but low-fat foods – such as spinach,
temperatures and ripen in about one inflammatory. kale, chard, various lettuces, carrots,
to two weeks once they are exposed to Avocados also contain some omega-3 sweet potatoes, peppers – it will increase
room temperature. If you want to speed and omega-6 fats but are not the best the absorption of carotenoids from these
the process up, put them near bananas source. If you eat a whole medium vegetables too!
or apples as these release natural avocado, you’ll get about three grams of
ethylene gas which helps avocadoes saturated fat. It’s not much considering VITAMINADO!
to ripen. Some shops sell ripened or the general guideline is not to consume Avocados also pack a good portion of
‘ready to eat’ avocados which have more than 20 (for women) or 30 (for some essential vitamins. One medium

102
avocado gives you a good dose of familiar uses in dishes like guacamole,
vitamins C, E, K, B6, folic acid and sushi, salads and sandwiches, it works
pantothenic acid (from the B group). wonders in desserts such as chocolate
We need these for a healthy immune mousse, ice cream and cakes, and makes
system, skin, wound healing, blood a delicious base for sweet creamy
clotting, bone health, converting energy fillings, smoothies or savoury creamy
from foods and more. sauces. You can also add it to meals after
When it comes to important minerals, cooking – think soups, pasta, rice dishes
avocados are great for potassium – – or use as a topping.
important for balancing fluids in your
body, nerve signal transmission and WHAT TO LOOK FOR
kidney health; and copper – essential When choosing an avocado in a shop,
for healthy blood, skin, bones and nerve it should be slightly soft but with no
function. Last but not least, avocados dark or sunken spots. If you pull back
are an excellent source of fibre. the stem, the colour you want to see
underneath is light green or yellow-
AVOCADO OIL green. If it’s brown, the avocado is
The oil extracted from avocados has an overripe or has been stored for too long
exceptionally high smoke point which and likely to have brown spots inside. If
means it doesn’t degrade easily when the stem doesn’t come off and the fruit
heated. This is an issue with many plant feels very firm to touch, it’s unripe but
oils but you can cook with avocado oil you can easily ripen it at home.
at high temperatures without it spoiling. Placing avocado in a fruit basket
Of course, it’s also excellent in cold food or paper bag at room temperature
preparation, especially for salads, dips will speed up the ripening process.
and dressings, or drizzled on bread. The Refrigeration stops the process so a
only downside is its higher price. stone-hard avocado will never ripen
in the fridge but a ripe one will keep
TO COOK OR NOT TO COOK? for about a week when stored at low
Avocados are at their best when raw. temperatures.
Not only are they the most nutritious in
their natural state but also the tastiest. NEVER GIVE IT TO ANIMALS
When you cook an avocado, it can turn Avocado is a great food for us but toxic
bitter or change taste to the point when for many animals. It may cause mild
it becomes unpalatable. It depends symptoms such as vomiting
on the avocado variety and the length and diarrhoea, but can
of cooking so unfortunately there’s also cause organ failure,
no secret formula to recommend. difficulty breathing and
Tossing it on the grill for a minute or sudden death so never feed
two is probably the only type of quick it to dogs, cats, rabbits,
cooking that may not change its taste rats, guinea pigs, horses,
but there are no guarantees! cows, goats or birds.
There are almost endless possibilities It’s mostly the
for culinary uses of raw avocado and skin, leaves and
thanks to its creamy texture and mild pit causing the
taste it fits well with both savoury and toxicity but it’s
sweet dishes. Apart from the more best to stay on the
safe side!

• Viva! Health
is a part of the
charity Viva!. We
monitor scientific
research linking
diet to health and
provide accurate
information on
which you can
make informed choices
about the food you eat.
(vivahealth.org.uk)

103
AVOCADO MAC melted. Stir in the sugar, mustard, onion
powder, turmeric, and paprika. Remove the
Serves: 2 pan from the heat, add the avocado and
lemon juice, and blend with an immersion
• 100g (1 cup) elbow macaroni or shells blender until smooth. Add the salt and
• 115ml (½ cup) cashew milk (recipe pepper to taste.
follows) or milk of choice
• 1 tbsp coconut oil 3 Drain the pasta, and stir it into the
• 2 tsp sugar avocado cream sauce. Serve immediately.
• ¼ tsp dry mustard

• ¼ tsp onion powder
 For the cashew milk:
• ¼ tsp turmeric
• ⅛ tsp paprika Makes: 1 quart cashew milk
• 50g (⅓ cup) smashed avocado, fresh or
frozen and defrosted • 150g (1 cup) raw cashews
• 1 tsp freshly squeezed lemon juice • Pinch of kosher salt
• kosher salt and freshly ground black
pepper 1 In a 1-quart jar, put the cashews, and fill
it with water. cover, and let it sit overnight.
1 In a medium pot over high heat, bring Strain the water off of the cashews and
about 940ml (4 cups) of water with a pinch discard.
of salt to a boil. Add the pasta and cook
according to the package’s directions, to al 2 In a blender, put the softened cashews
dente. and add 470ml (2 cups) of water and to another 235ml (cup) of water. strain
the salt. Blend until you can no longer through a fine-mesh strainer or a nut-
2 While the pasta is cooking, in a small
pot see pieces of cashew, about 3 minutes. milk bag, and store the cashew milk in an
over low heat, heat the cashew milk and Add another cup of water and blend for airtight container in the refrigerator for up
coconut oil until the coconut oil is just 1 minute more. for thinner milk, add up to 4 days.

104
AVOCADO KIMCHI
CHOCOLATE AVOCADO
Makes: 2 cups
CAKE
• 1 avocado, sliced into thick Makes: 1 x 8 inch cake
matchsticks or 12 cupcakes
• 1 medium green mango or green
papaya, sliced into thick matchsticks For the cake:
• 2 green onions, trimmed and cut into • 125g (1 ¼ cups)
2-inch lengths unbleached all-purpose
• ½ tsp sea salt flour
• 2 cloves garlic, crushed • 225g (1 cup) sugar
• 3 tbsp rice vinegar • 35g (⅓ cup) natural
• 2 tbsp korean chili flakes unsweetened cocoa
• 1 tsp ginger, minced powder

• 1 tsp sesame oil • 1 tsp baking soda

• 1 tsp sesame seeds
 • ½ tsp kosher salt

• 1 tsp sugar • 235ml (1 cup) warm
water
1 In a large bowl, put the avocado, mango, • 75g (½ cup) avocado,
and onion, sprinkle it with the salt, and set fresh or frozen and
aside. defrosted
• 1 tsp vanilla extract
2 In a small bowl, mix the garlic, vinegar, • 1 tsp distilled white or
chili flakes, ginger, oil, sesame seeds, and apple cider vinegar
sugar to make a paste. Add the chili paste to
the avocado mixture, and stir to coat. For the Chocolate Avocado 6 Let the cake cool completely before
Frosting: frosting and serving, about 2 hours.
3 In a 1-pint jar, place the mixture, covered, • 190g (1½ cups) icing sugar, sifted
and refrigerate it overnight. The kimchi will • 150g (1 cup) smashed avocado, 7 You can make the cake the day before
keep for up to 2 weeks, and the flavor will fresh or frozen and defrosted) you need it. cool the cake completely, and
continue to improve over time. • 3 tbsp natural unsweetened cocoa then wrap it in plastic wrap, and store it in
powder, sifted the refrigerator. To freeze the cake, place
• Recipes and images (c)2016 by Lara Ferroni. All rights • 1 tsp vanilla extract the cooled, unfrosted cake on a baking
reserved. Excerpted from An Avocado a Day: More
than 70 Recipes for Enjoying Nature’s Most Delicious • ½ tsp kosher salt tray, unwrapped, in the freezer until firm,
Superfood by permission of Sasquatch Books. • 1 to 2 tbsp coconut oil, melted about 30 minutes. Then wrap it in plastic
(optional) wrap so that it’s airtight and store it in the
freezer for up to several weeks.
1 Preheat the oven to 180°C (Gas Mark 4,
350°F). 8 While the cake is cooling, make the
frosting. in a blender, blend the powdered
2 Line the bottom of an 8-inch square or sugar, avocado, cocoa powder, vanilla,
9-inch round cake tin with baking paper, and salt, scraping down the sides
or a twelve-cup cupcake tin with cupcake occasionally, until you have a thick
cases, and set aside and creamy frosting. (Since the water
content of avocados can vary, if your
3 In a medium bowl, whisk together the frosting seems a bit too thin, blend in 1-2
flour, sugar, cocoa powder, baking soda, tablespoons of melted coconut oil).
and salt. set aside.
9 Transfer the frosting to an airtight
4 Using an immersion blender in a container and chill it for at least 20
medium bowl or a blender, puree the minutes. As the frosting chills, it will
water, avocado, vanilla, and vinegar until thicken. You can store the frosting in the
smooth. fold the avocado mixture into the refrigerator for up to 3 days.
dry mixture until thoroughly combined.
10 Spread the frosting on the sides and
5 Pour the batter into the prepared tin, top of the cake, and serve immediately.
and bake until a knife inserted in the Leftover frosted cake can be stored in a
center comes out clean, 25-30 minutes. cake keeper in the refrigerator for up to 2
days.

105
Veg
on
Wheels
Voeng
Wheels

Jacqueline Meldrum inspires you to


make the most of your weekly veg box

BUTTERNUT CABBAGE
SQUASH I love to make cabbage
steaks and serve them
Hummus doesn’t have to with roast potatoes, veggie
be chickpea based. Roast a sausages and a tomato
butternut squash, whizz up a sauce. Cut thick slices of
third of it with some olive oil, cabbage and place them on
garlic, tahini and a little chilli for a creamy dip. a baking tray. Brush the cabbage steaks with
Use the rest of your roast squash to make a a mixture of olive oil, balsamic vinegar, agave
delicious mac and cheese sauce. Sauté onion nectar & black pepper then roast for 25-30
& garlic in olive oil until soft, then whizz the minutes.
squash, onion, garlic with a little vegetable stock Alternatively, roast extra vegetables
with some nutritional yeast, ground almond and alongside the cabbage and make a warm salad
black pepper in a blender and serve the sauce with puy lentils and couscous dressed with

I
mixed through freshly cooked macaroni. fresh herbs.
have a love hate relationship with
Autumn. The days are getting
shorter and the temperature is CHICORY PEARS
dropping. I’m bereft now that Pickled chicory is easy to Why not make a warm
berry season is over and I can’t bite into make and is a great addition pear tart? Place a sheet or
gloriously plump, sweet strawberries to salads, wraps and ready rolled puff pastry on
sandwiches. Sterilize a jam a baking sheet and gently
or savour the velvety feel of raspberries score a border around the
jar or kilner jar, then heat some
on my tongue whenever I want. On the mustard, cumin and coriander seeds in a pan (don’t edge. Spread a little peanut
other hand, I love wrapping up in layers let them burn) to bring out the flavour. In another butter over the base, avoiding the border and
for invigorating walks and I really get pan dissolve a few tbsp of sugar with enough top with slices of juicy pear and some chopped
excited when the new season vegetables vinegar to fill your jar. Separate your chicory leaves walnuts. Sprinkle a little brown sugar over the
and add them to your warm jar, add the spices tart and bake in a hot oven for 20-25 minutes
appear. until the pastry is golden. Serve with warm
and fill with vinegar. Put the lid on and leave your
Autumn is a time when fruit and pickles for a few days for the flavour to develop. dairy-free custard or ice cream.
vegetables take on intense flavours.
There’s a variety of squash to choose
from as well as the deep flavours of PLUMS WATERCRESS
beetroot, fennel and chicory. There’s Plum ice cream, mmm! Watercress adds a
also the peppery bite of watercress and Remove the stones peppery bite to salads,
from a punnet of plums, but sometimes I want
fruit gets all juicy when pears and plums
then whizz the plums something a bit more
appear in our veg boxes. in a blender with a little substantial than just leaves. I
This month I’m sharing ideas for lemon juice and sugar until love to mix watercress in a
butternut squash, cabbage, chicory, the mixture is smooth. Mix with dairy-free warm salad with gnocchi. I fry ready-made
pears, plums and watercress. custard and churn your mixture in an ice gnocchi in a pan until it’s golden, then mix with
cream machine. If you don’t have an ice cream pesto and toss in some sundried tomatoes and
machine, pour your mixture into a container watercress. You could also add a scattering of
• You can find more of Jacqueline’s and freeze for about 90 minutes until it starts nuts for a bit of crunch too.
ideas and recipes at to crystallise around the edges. Stir well and
www.tinnedtomatoes.com return to the freezer. Repeat this twice until the
mix is frozen.

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Ingredient: BUTTERNUT SQUASH

BUTTERNUT SQUASH 1 Preheat oven to 200˚C (400˚F/Gas Mark 6) 8 Cover the filling with the filo.
AND CHICKPEA FILO PIE
2 In a pan, fry the onion and garlic in the oil 9 Bake for 15-20 minutes, until the filo
This easy make-ahead pie is packed with until soft and transparent. is golden on top, turning the oven off 5
vegetables and topped with crunchy filo minutes before cooking time is up.
pastry. It takes just 20 minutes to bake in 3 Add the red pepper, and fry for a couple
the oven of minutes. • Recipe by Helen Best-Shaw. Find more of Helen’s
recipes at fussfreeflavours.com

Serves: 3 4 Add plain flour and fry until cooked. Per 100g
Slowly add the stock and then the tomato Calories 109, Fat 3.7g, Saturates 0.6g,
• 1 glug olive oil purée. Carbohydrates 14g, Sugars 3.0g, Protein 3.5g,
Salt 0.57g
• ½ onion finely diced
• 1 clove garlic 5 Finally add the chickpeas and roasted
• ½ red pepper diced butternut squash. Allow to cook for a few
• 2 tsp plain flour minutes.
• ½ pint/280ml (1 cup) vegetable stock
• 1 tbsp tomato puree 6 Add the tofu cubes and transfer to pie
• ½ can chickpeas dish.
• ¼ butternut squash - cubed and
roasted (roughly 250g) 7 Take each sheet of filo pastry, cut in half,
• 75g firm tofu, pressed and cut into brush on some melted vegan spread, and
1cm cubes scrunch up from the middle, with your
• 2-3 sheets filo pastry hand underneath the pastry.
• 10g melted vegan spread
107
Ingredient: BUTTERNUT SQUASH

QUINOA, CAULIFLOWER AND


BUTTERNUT SQUASH CURRY
A gorgeous vegan curry packed full of
vegetables and protein from the wonderful
quinoa.

Serves: 3

• 1 head of cauliflower
• 700g (2-3 cups) quinoa
• 500g (3 cups) diced butternut squash
• 1 onion
• 1 clove of garlic
• 4 fresh tomatoes chopped
• Thumb size portion of ginger
• 1 tsp ground coriander
• 1 tsp turmeric
• 3 tsp garam masala
• 1 can of full fat coconut milk
• Fresh coriander to garnish (optional)

1 Wash and prepare the vegetables


and cook the quinoa as per the packet
instructions.

2 Dice the onion and soften in a little oil in


a pan, stir for 5 minutes and then add in the
Ingredient: PEAR
grated ginger and garlic. Stir for another 2
minutes before adding the spices. PEAR WALNUT SALAD WITH A
MAPLE CINNAMON DRESSING
3 Pour in the chopped tomatoes,
cauliflower florets and diced butternut Serves: 4
squash.
For the candied walnuts:
4 Coat the vegetables in the spices and • 62g (½ cup) walnut halves or pieces
• 1 tbsp maple syrup
cook for another 5 minutes - add a splash
• small pinch of salt
of water if it begins to stick. • ½ tsp ground cinnamon
small jar. Put the lid on and shake well.
5 Next stir in the coconut milk and allow For the salad:
the curry to simmer on a low heat for at • 8 big handfuls rocket 3 Wash the pears gently and half them
least 20-25 minutes. • 2 large pears lengthways. Remove the cores with a
teaspoon then cut each half into long
6 When the vegetables are tender add the For the dressing: thin slices. Add the arugula and pear to a
cooked quinoa and stir through. • 60ml (¼ cup) maple syrup large salad bowl.
• ¼ tsp ground cinnamon
7 Serve up and garnish with fresh coriander • 2 tbsp extra virgin olive oil
4 Sprinkle over the cooled walnuts.
leaves. • Pinch salt
Drizzle generously with the dressing just
before serving.
• Recipe by Jemma Andrew-Adiamah. Find more of 1 Preheat oven to 180˚C (350°F/Gas
Jemma’s recipes at celeryandcupcakes.com
Mark 4). Mix walnuts with maple syrup,
• Recipe by Melanie McDonald. Find more of Melanie’s
Per 100g salt and cinnamon. Spread out onto a recipes at avirtualvegan.com
Calories 131, Fat 3.8g, Saturates 2.1g, tray and bake for 5 minutes.
Carbohydrates 18g, Sugars 4.0g, Per 100g
Protein 5.0g, Salt 0.05g Calories 216, Fat 15g, Saturates 1.8g,
2 Remove from oven and set aside to Carbohydrates 16g, Sugars 15g,
cool. Add all the dressing ingredients to a Protein 3.4g, Salt 0.10g

108
Fancy a Craving a food adventure beyond
the kitchen? To save you having to
ransack search engines for the best
vegan restaurants, cafes, street food or
quick bites around the UK, our Editor has
tried and tasted various vegan eateries to
bring you this month’s hot spots.

NOSH GARDEN KITCHEN THE PEACOCK KIN CAFÉ


La Suite West Hotel, 41-51 Inverness 11 Mansfield Rd, Nottingham NG1 3FB 22 Foley Street, London, W1W 6DT
Terrace, London W2 3JN If you are a fan of pub grub, a trip to Tucked away on Foley Street, the Kin Café is a
You may know Nosh Detox for their delicious Nottingham‘s The Peacock pub is one to put on vegan and vegetarian eatery with a menu that
detox and weight loss health juices. Although, your eating out hit list. With a 100% vegan menu changes on a day-to-day basis as it’s dependent
I can assure you whilst a visit to this eatery was featuring a mac and cheese bacon burger, seitan on seasonal produce. However, their ethos of
guaranteed to be packed with health foods, the BBQ ribs, cajun spiced panini and battered creating wholesome healthy delicious dishes
wholesome and hearty dishes I’d chosen from the sausage with chips, beans and curry sauce — is a value they stick too. From chia puddings,
menu exceeded my expectation of how tasty clean your decision making is definitely put to the test. to vegan pancakes and potato rostis, this is the
eating can be. The brownie with banana ice-cream Facebook.com/PeacockNotts perfect brunch spot to eat in or takeaway.
was scrumptious. lasuitewest.com/ngk.html kincafe.co.uk

THE DEN STEM + GLORY PUREZZA


23 Crouch St, Colchester, Top Floor, above Evan’s Cycles, 121 12 St James’s Street, Brighton, BN2 1RE
Essex, CO3 3EN Chesterton Road, Cambridge, CB4 3AT I’ll be honest, opting for vegan pizza always
Are you in need of some vegan comfort food? Everything at this little vegan eatery located makes me nervous because cheese is such an
If so, this is the place for you. With a concept in Cambridge is made fresh on the premises. integral part to the dish and it’s only recently
of providing vegans with plant-based food Similar to Deliciously Ella’s MaE Deli, if you stop the vegan cheese market has started to grow.
that tastes just like meat and dairy their menu by at lunch you can create your own plate or Although, this plant-based pizzeria Purezza
consists of hearty bean burgers, tofurky ham take away box by selecting 4/5 hot and cold (aka purity) have spent two years developing a
and cheese toasties and a chickenless soya dishes from the bar. Or, if you visit of an evening vegan mozzarella combing rice milk, chickpeas
burger just to name a few. you can expect a menu full of veganised and olive oil and it’s so satisfying.
thedenattwentythree.co.uk classics. stemandglory.co.uk Purezza.co.uk

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110
Served in an elegant champagne glass, this sophisticated sparkling
fruit mocktail makes the perfect welcome drink. The fruit very
subtly infuses the drink, so use the very best you can find.

Handy tip: Strawberry and balsamic vinegar replacing the raspberry with 1 tablespoon
RASPBERRY AND MINT BELLINI freshly squeezed tangerine juice.
is a classic combination — the acidity of
Makes: 1 glass the vinegar accentuates the flavour of the Serving tip: To garnish, cut the tangerine
strawberry. into slices, then into quarters and use two in
• 1 raspberry each glass.
• 2 drops vanilla extract SOFT PEACH BELLINI
• 2 small mint leaves, slightly crushed Make the Raspberry and Mint Bellini, omitting PEAR AND FENNEL BELLINI
• Generous 75ml (⅓ cup) white grape the raspberry, vanilla and mint. Purée 1 Make the Raspberry and Mint Bellini,
juice peeled and pitted peach in the blender. One- replacing the raspberry with the juice of ⅛ of
• Generous 75ml (⅓ cup) ginger ale third fills the glass with the peach purée, top a pear. Garnish with a pinch of fennel frond.
off with the grape juice and ginger ale.
1 Press the raspberry through a non-metallic Handy tip: Gently roll the fennel between the
sieve into a champagne glass and add the palms of the hands to bruise and release its
vanilla and mint leaves. Half fill with white LYCHEE AND BASIL BELLINI flavor.
grape juice, and then top off with ginger ale. Make the Raspberry and Mint Bellini,
Serve immediately. replacing the raspberry and mint with 1 PEAR AND GINGER BELLINI
lychee and a small basil leaf. Make the Raspberry and Mint Bellini,
Tip: The grape juice and ginger ale should be replacing the raspberry with the juice of ⅛ of
icy cold. Keep the bottles in an ice bucket as Handy tip: Use Thai basil, if possible, since a pear. Garnish with a very thin slice of ginger
you serve them. its common origin with lychees make them root.
great bedfellows. Don’t forget to crush the
STRAWBERRY AND MINT BELLINI basil very slightly to release the oils. Handy tip: The ginger root needs to be so
Make the Raspberry and Mint Bellini, thin that it is almost transparent or it will
replacing the raspberry with 1 strawberry. VANILLA AND CHERRY BELLINI overpower the pear.
Prepare the Raspberry and Mint Bellini,
Handy tip: For a slightly more infused flavor, replacing the raspberry and mint with 2 ripe • Image and recipes from 1000 Juices, Green Drinks and
Smoothies by Deborah Gray. Published by Apple Press,
let the fruit sit in the white grape juice for an pitted cherries and using 4 drops of vanilla. an imprint of The Quarto Group (£12.99). Out now.
hour before serving.
Handy tip: To make a large quantity, use
STRAWBERRY AND BALSAMIC 940ml (4 cups) each of grape juice and ginger
BELLINI ale and more fruit.
Make the Strawberry and Mint Bellini
variation, replacing the vanilla with ¼ TANGERINE AND MINT BELLINI
teaspoon balsamic vinegar. Make the Raspberry and Mint Bellini,

111
green
pages Vegan products and services
to meet your every need

FOOD ACCOMODATION FOOD

ACCOMODATION FOOD FOOD

112
DATING ACCOMODATION FOOD

SHOW FOOD DRINK

QUOTE SUBSCRIPTION FOOD

113
MINT BEETROOT

IDEA 1: Quench your thirst with a cucumber mojito IDEA 1: Drizzle beetroot tzatziki
2-inch slice of peeled cucumber, halved into two rounds and then HOW? Grate 1 large cooked fresh beetroot into a bowl and mix with
quartered 2 crushed garlic cloves, a dash of red wine vinegar, 3 tbsp of finely
HOW? In a tall, sturdy glass, muddle 2 slices of cucumber, 10 chopped dill, and a dash of olive oil. Now add 250g of vegan plain
mint leafs and 2 tsp sugar until the cucumber offers no more yogurt and mix all ingredients until combined. Place in fridge 30
resistance. Fill the glass with ice, and then pour in the juice of 1 minutes before serving so the flavours can infuse.
lime. Add your favourite rum and top off with soda water. Serve
with a thick straw. IDEA 2: Try a lunchtime beet soup
IDEA 2: Energise your sandwiches with mint chutney HOW? In a blender add; 250g cooked beetroot, 150g tinned lentils, 1
HOW? Pull the leaves from a bunch of mint, and chop 2 small chopped small apple, 2 crushed garlic cloves, 2 tbsp onion powder
onions. Place into a food processor with a tbsp of tamarind paste, and 250ml vegetable stock. Blitz until smooth. Once the soup has
10 drops of stevia extract, a pinch of sugar and sprinkle of salt reached the consistency you favour, heat in a saucepan or microwave
and pepper. Blend until smooth and leave in the fridge to chill for until piping hot. Serve with seeded bread.
a few hours before serving.
IDEA 3: Try some minted macho peas IDEA 3: Wake up to ‘beetiful’ pancakes
HOW? In a saucepan boil 250g of frozen peas for 5-6 minutes. HOW? In a large mixing bowl combine 150g plain flour with 2 tsp
Once slightly softened, remove from heat, drain water and set baking powder. In a different bowl add 2 tbsp of flax seeds with 6 tbsp
to one side. In a frying pan over a medium heat add 2 chopped of water to act as your egg substitute. Add the flax mixture to the large
garlic cloves, 2 tbsp of vegan butter and allow melting for 2 mixing bowl and mix well until blended with the flour. Set this mix
minutes. Now add the peas to the pan with 1 finely chopped chilli aside for 10 minutes and puree 1 cooked beetroot in a blender with
and a handful of chopped mint leaves. Fry for a further 5 minutes 80ml almond milk. After the 10 minutes is up combine the beet puree
constantly stirring so the peas can immerse all the flavour. When with the flour mixture and stir until it forms a well-mixed batter. Oil
softened to your liking remove from heat and lightly and frying pan and place over a medium heat. Pour in
mash some of the peas with a fork. Serve the pancake batter until it covers the circumference
with your favourite of the pan and you are happy with thickness.
salad. Flip after a few minutes. Once fluffy and
firm remove the pancake from pan
and serve with
your favourite
toppings.

Loo
CHERRIES
IDEA 1: Treat yourself to some cherry
se Ends BLACK BEANS

IDEA 1: Bake some moreish black bean


chocolate chip icey-cream Make the most of your brownies
HOW? Wash and pit 450g fresh cherries. Peel a HOW? Preheat oven to 180°C (350°F). Combine
big banana. Place both fruits in different freezer leftover ingredients with
250g black beans, 2 tbsp cocoa powder, 40g oats,
bags and pop in the freezer for three hours. Now pour these recipe ideas 75g maple syrup, 2 tbsp coconut sugar, 40g coconut
60ml of almond milk into an ice cube tray and freeze for oil, 2 tsp vanilla extract and ½ tsp baking powder in a food
three hours too. Once all ingredients are frozen place them processor. Blend until completely smooth. Switch blender off
into a food processor with 60ml of almond milk (unfrozen). Blitz and stir 140g of vegan chocolate chips into the mixture. Then, pour
until completely smooth, stir in vegan chocolate chips and serve. the brownie mix into an 8x8 greased baking tray. Sprinkle some
more choc chips on top and pop in oven for 15-20 minutes. Cool for
IDEA 2: Kick start your day with a cherry pie smoothie 10 minutes, then serve.
HOW? In a blender add; 360ml almond milk, 70g soaked cashews, IDEA 2: Feast on a black bean burger
40g pitted dates, 1 tsp vanilla extract, 1 tsp lemon juice, ½ tsp ground HOW? Turn on grill to medium heat. Pulse ½ chopped white onion,
cinnamon, 350g pitted frozen cherries and blitz for 60 seconds. Pour the 1 chopped garlic clove, 1 tin of drained black beans, handful of
smoothie mixture into your chosen smoothie glass and sprinkle with your coriander, parsley and 60g melted coconut oil in a food processor.
favourite superfood toppings. Transfer mixture into a large mixing bowl and add 4 tbsp whole
black beans and 100g vegan breadcrumbs. Once ingredients are
IDEA 3: Serve your friends a slice of oatmeal cherry crumble well combined, mould into burger patties. Place the patties on
HOW? Preheat oven to 170°C and line the bottom of 8-inch baking the grill for 6 minutes until cooked both sides. Serve in a bun with
dish or cake tin with baking paper. Now, in a large mixing bowl lettuce and a sauce of your choice.
combine 160g spelt flour with a pinch of salt and 3 tbsp of IDEA 3: Treat your corn chips to some black bean sauce
maple syrup. You made need to add 40g of oil so the mix HOW? Mash up a tin of fermented black beans with a fork in a bowl.
forms into a dough. Spread the dough evenly into the Heat 3 minced garlic cloves, finely chopped ginger and 6 chopped
prepared dish or cake tin and bake for 10 minutes. Toss spring onions in a pan with a good glug of your preferred oil for a
400g pitted frozen cherries with a pinch of stevia and few minutes. Add mashed fermented black beans. Now add 115ml
spread evenly across baked crust. Then, in vegetable stock, 1 tbsp vegan soy sauce, ½ tsp rice vinegar, 2 tbsp
a different bowl combine 40g rolled oats, Chinese rice wine and bring the mixture to the boil. After 10 minutes
60g spelt flour, 2tbsp maple syrup, 4 reduce heat and stir in 2 tsp cornstarch. Take
tsp sugar and a glug of oil. Sprinkle the sauce off heat, and
crumble over the cherry layer and bake allow to cool
in the oven for 50 minutes. Allow the before served.
crumble to cool before you serve.

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