YOUR GUIDE TO VEGAN LIVING a How to have a planet- ® friendly celebration f ¢ Delicious mains « Indulgent desserts * Homemade treats. 4 2% Should vegans wear BRING OUT THE CHEESE BOARD! We test the best GIFT GUIDE ») Na il IDEAS YOU NEEDFREYA +BAILEY SUPERFOODS PACKED RANGE TO. HYDRATE, REPAIR AND RESTORE LACKLUSTRE, STRESSED SKIN FREVA ‘Baller RESTORE! } www. freyaandbailey.com ‘ Combats against micro pollution, free radicals + other irritants © Ultra-hydrating + nutrient rich with antioxidant packed formulations @ Helps to delay signs of aging with Retinol, Hyaluronic acid + AHA actives @ Natural, Organic + Vegan ingredients eoNEVER LISI st Atextte 79 rca ts Growing up, my grandad would always Buy a Christmas ham. I never ate ham at any other times of the year, but it was just the ‘done thing’ at Christmas time. Since going vegan, I've really enjoyed creating my own traditions. Trying out recipes for mushroom wellingtons, egg-free Yorkshire puddings and coconut chocolate mousse has breathed a new sense of excitement into the season. Yet | still find myself bogged down with consumerism when it comes to present buying. Sometimes it's hard to leave those old ways behind, but this year I feel i's, FESTIVE FLAVOURS Pumpkin Spice Almond Bute from Pip & Nut £395 3¢ Ssinbury's va vows 2 GET IN TOUCH website simplyveganmes co.uk Welcome ll New traditions more important than ever for us to have a celebration that doesn’t impact our planet. Find out what can be done — including how to rent a real Christmas tree! — on p20. We also have a fantastic gift guide this issue, to help you through that minefield of vegan Christmas shopping (p14) and when youre ready to start planning your festive menu, hop to p32 for some delicious ideas. Also this month, we chat to BOSH! (p16), explore the best cookery courses (p28) and test the best vegan cheese (p38). Enjoy the issue nS Holly Johnson Editor holly ohnson@anthem-publishing.com HUGINAMUG (CHEESE PLEASE Drink Me Cha Tuckinto the have released Dairy Free restive ‘Christmas lator fiom Veil, £5.50 Sperblond drink, stOcado, Ard, E295 at Waltrone Waitoee and M&S WE LOVE TO HEAR FROM YOU! F) Fscebook simpivesin @) tstagram asinplyvegan ccoes 209 | simeur Vegan | 3In this issue p32 40 Food 13 NEWFOOD LAUNCHES 45 Discover wha'shiting the supermarket shelves this season 32, GET READY FOR CHRISTMAS! “7 From plant-based mains to indulgent desserts, we've gotitcovered 50 38 + TASTE TEST We put vegan cheese through its paces 4 P 7 to | Tsaveatbptusrkeeve 16 $j) steemascare and eye H) | pencitonp26.. a AP eee oxcose20 FOODONTHEGO Sandwiches, pastries and soups MEAL PLANNER (Ourmutitionist shares his seven-day, protein-rich meal plan COMFORTFOOD Hearty winter meals HIGH STREET EATING In-store café menus, rated BUDGET MEALS \Who says veganism is expensive? SWEET RECIPES Desserts, snacks and treats Lifestyle + YOURECO GIFT GUIDE Ideas for everyone inthe family from stocking filersto luxury buys INTERVIEW Get some new vegan ifestye tips from the BOSH! boys! 20 “ 65 75 % p56 “his warming plum galetsis super easy to bake HOWTO HAVE A PLANET-FRIENDLY CHRISTMAS It time to change the way we celebrate ‘ARMCHAIR ACTIVISM ‘Campaigns tosuppertin the year ahead DESTINATION: VEGAN ‘The best vegan cookery courses NUTRITION NEWS Tips and ideas for staying healthy BGOOD TO YOURSELF The lowdown on Bvitaming FITNESS NEWS ‘The latest from the world of co fitness STAY MOTIVATED IN WINTER Experttins for staying on track FASHION NEWS Partywear and Christmas buys HIGH STREET FASHION Wool free winter costs BEAUTY NEWS The best new make-up and skincareP74 Sriotnoer 81 BEAUTY COUNTER Cruelty ree perfumes Regulars acne 22 Your nutritional checklist, things to avoid plus vegan alternatives 82 LAST BITE! We talk tothe author of The China Study, Colin T Campbell p28 Fancy avegen Low-cost J Made using readily-available Each one takes less than 30 minutes to prepare Eas) ingredients per po2 How tostay heathy on vegan dit Chocolate yule log ‘Mini toad in the holes Root veg ost Stollen bread & butter pudding with cardamom custard Potato twists ‘Mushroom wellington Barley nutroast Hazelnut Christmas tee Beetroot falafel pitas ‘Mushroom & thyme pasties Coronation chickpea sandwich Spinach totila ‘Sweet chocolate hummus Flatbread pizzas with basil pesto Mac & cashew cheese Tomato dahl with flatbread Golden grilled cheese with tomato ‘Mushroom, caramelised onion & chickpea bake Leaded sweet potatoes Pea, broad bean & lemon linguini (Quick & easy lasagne Chocolate tarts Plum & thyme gate Spiced apple muffins Sunflower bars Peppermint chocolate cheesecake orcewser19|siarerWegayn | 5Contributors December 2019 esu0 19 The SV team Meet the experts and influencers who helped make this issue BOSH! Cooking duo Henry Firth and lan Theasby have shotto fame with their energetic YouTube videos and mouthwatering recipes, We catch up with them on p16 to hear all about their new book Howto Live Vegan. Holly Jade After developing food intolerances, | Holly changed her dietand setup The if Little Blog of Vegan } c ‘com. She created our beautiful ‘Christmas cover this issue — check uther recipe fora delicous vegan chocolate log on p33, Jenny Liddle Jenny has been vegan {for 20 years and her daughter, now 16, has bbeen vegan since birth, Jenny helps run Vegan Events UK and has worked with The Vegan Society, Turn 10 p68 to read Jenny's advice on vegan parenting and dealing with fussy eaters, Roxy Pope Roxyis one half of vegan power couple SoVegan, who nov have over one milion followers on their platform. As our regular Columnists, they discuss everything from food waste to fashion. This issue, Roxy talks going green with your beauty routine. Turnto pi to find outhow. hy) SIMPLY Wt PROMISE 6 super Vegan oxcoses20:9 Colette Earley Coletta vegan writer and animal lover living in Bristol, This Christmas, she's ona mission to go minimalist tur to p20 there she shares her tips and expert advice for a planetiriendly celebration, — Jackie Kearney ‘Asa Masterchof finalist and PETA award-winning author, Jackie knows 8 hing or ‘wo about vegan cookery. She shares afew ofthe beautiful recipes from her new book, Vegan Christmas Feasts, from p34ihis issue Marta Canga Marta isa sustainable fashion blogger who shares her finds with us teach issue. Turn to p76 to peruse her selection of vegan winter coats forthe season ahead. From high street finds to more niche brands, there's something for everyone. & Sruti S Raman uta blog Joveandblassoms. fashion, where she shares her cruelty tree beauty and fashion discoveries Shes aso the founder ofthe LB Foundation, which support trey dogsin Indi, Sruti Sabates whether ornot is ethical o wear second: hand leather on p19 this month YOUR: GUIDE TO VEGAN LIVING Each issue, we Bring you quick and easy recipes with no weird ingredients, expert advice for beginners, tips for living a more ethical, sustainable lifestyle and all the latest in vegan health, fashion and beauty. EDITORIAL Publisher Sally FitzGerald Ecltor Holly Johnson Creative Director Jenny Cook ‘Art Editor Lisa Davies Digital Editor Rachel Smith ADVERTISING Senior Advertising Manager Jonathan Highett jonathan highett@ansham-publshing.com “Advertising Executive Will Bayley willbayley@anthem-publishing.com PRODUCTION Head of Marketing & Production Verity Travers Print William Gibbons & Sons Ltd Tel +44 (0) 1902 730081 Distribution Marketforce (UK) Ld, 5 Churchill Place, Canary Wharf, London €1@ SHU Tel +44 (0}20 378 79001 ‘ANTHEM Managing Director Simon Lewis Chief Executive Officer Jon Bickley SUBSCRIPTION ENQUIRIES shop.anthem:-publishing.com ‘all UK 0844 856 0642 international +44 (0)1371 853 609 Calls 1.0844 numbers cost 7p per minute plus your phone company’s access charge Published by Anthem Publishing, “4 () 1225489 984 Allcantent copyright Anthem Publishing 2019 allights reserved While we make every foro ensure that the factual content of Simely "Vegan magesine correct, wecannottake ony responsbiltynorbe held acrourtabe for any factual errs pine Please make every efor 0 check quoted price and productspecticatins vith manufactirers prior purchase, No part thispubleaton may be reproduced, stored ne retrieval systom or resold without prior consantof ‘Anthem Pubishing Ld. Simply Vegan maganne recognises all copyrights contained within the ‘seus Where possible, we acknowledge the copyighthalderNEW FROM E.L.F We love this affordablevegan make-up range, and their new. collaboration with influeneer Nabela Noor is filled with Check out the latest news and events in the world of shimmering shades that are veganism — from Christmas foodto beauty launches _pefect forthe partyseason. From £8 ataensmticscouik Tis the season to be vegan! i’stht time goin her althe mai supermortetstompete forbes vegan Christmas offering: Morrison's selection includes an award-winning The Best Layered Vegetable Tart (4), whilst Aldiis treating usto a Specialy Selacted Pastry Parcel (£2.99). Asda’s bundt-style dessert, filled with vegen caramel sauce, diry-free chocolate mousse and a Belgian chocolate shell should also be on your shopping list Advent calendars etthe countdown begin! Plamil So Free white chocolate £4.95 at Holland & Barrett and, NOMO mixed chocolate Moo Free milk chocolate £10 at Holland & Barrett £479 at Lid, Morisons, Sainebury's and Waitrose cece 209 | sire VeganCloud Twelve MILLIE BB HITS THE UK! Happy meals Looking for gift ideas? Millie Bobby Brown's Love The Happy Pear? So colourful new beauty collection is vegan and ready snoal renga te ready meal ranges cruelty-free and includes skincare staples as, well as party-season make-up favourites. Prices rom £10 now available at Boots L YS (ZY 8 sumrer Vegan oxcosesa0:9 aNews WHAT'S ON » Just a few of the exciting vegan events taking place this winter. SENSITIVE FACIAL BAR Human Food bars From £9.90 at humanfood.bio The world’s fist organic daily nutrition bars have just launched, meaning you can getall those essential nutrients infood form, without the need for expensive supplements Se man Be an eco warrior New at Sainsburys, this collection of six vegan and cruelty-free soap bars includes 2 sensitive facial Bar, an exfoliating bar and even a shaving and shampoo PORTSMOUTH VEGAN ’bar, meaning you can eliminate plastic WINTER FESTIVAL ‘completely from your bathroom! £4 at ‘st December, Sainsbury's and lttlesoapcompany.com Portsmouth Guildhall Kick of the start of the festive season with a day of ethical ait shopping and amazing vegan food! Tickets from £3, at evantbrite.couk ‘var CHARCOAL BAR ® Ge mms BRISTOL VIVA! ‘VEGAN FESTIVAL, 7th Decombe Richmond Building, ‘Queen's Road, Bristol Talks from vegan experts and demos from top plant-based ches, along with a host of exciting stals to shop at Tickets from £3 at viva.org.uk ‘THE WELSH VEGAN \WINTERFEST Bth December, Cara City Hall Back for is second year, shop here for ethical Christmas gifs, ‘amazing vegan street food festive cookery demonstrations and children’s eras. Entry is £3, under 16s ae fee, wwelshveganwinterfestorg Celeb hero vs Unsung hero BILUEEILISH | JANELAND Having grown up aza vegetarian, American ‘Youwill ave heard of Veganuary, buthave you singer songurtr Bille lah went veganin heard ofits founder? JaneLand, slong wth herhusband Metthew Glover founded the ‘eople to stop exing animal. The frst year sa 51200 sign up, what 2019 sve over 250,000 2014 and has weed her platform to promote the ‘cause. She recently made avideo with actor Woody Harrelson, encouraging people ditch Ieatanddaryforthegoodoftheplanet.and | pecpie oksPertin tps eovanios lowe loter ESSEX VEGAN FESTIVAL, {older 25 milon nstagram folowerstobe Fonted te Millon Dor Vegan Campaign, sath December, smarter and go vegon The 20 yearold also which offers $1 milion chary donation Charter Hall Colchester planstomakehernexttourasgreenas possible. | worldlvaderifthey ty veganism. World food, workshops, talks, . yoga and more. Tickets from Have an unsung hero you'dlike tonominete? (Jp) emallsinpivegsn@anther-publshing com £3 ateventhrite.couk cccoes 209 | simrur Vegan | 9Read by Colleen Patrick Goudveau ne for your Christmas list, this new book is fantastic source of support for anyone struggling to go or stay vegan, Ircovers everything from defending your eating choices to living with the awareness ‘of animal suffering, On yournext commute to work, have aston to this fascinating episode featuring the author of How Not to Die, DrMichael Greger, whose sick ‘grandmother lived an extra 30 years after going vegan. Watch Earthling Ed on YouTube This TEDx talk by the vegan ‘educator and animal rights activist Ed Winters has now had over 825,000 views. Fed upwith answering people's ‘questions about why you're vegan? This video has all the ‘answers and will turn even the most staunch meat eater youtube.com 10 sire Wogan |oxcouses 20 HAVE YOU TRIED? OGGs Mince Pies £2.75 at Sainsbury's Made with sutanas, currants, raisins, Bramley apple purée, vegetable suet, mised spices and brandy, these luxury ‘mince pies even come in 3G “ser ere ee a AL DESKO BREAKFASTS. Let's face it, the Christmas season is one of the busiest times of the year, but don't neglect your nutrition when you're on the go! Give the new Bresh bircher bowls (£3 at WHSmith Travel) a go — they're packed with British fruit, veg and oats.vl NI ? Opinion The Cruelty-Free Revolution So Vegan’s Roxy Pope looks into the fast-growing but often confusing world of vegan and cruelty-free make-up hecking the ingredients label on my lip balm wasn't exactly top of my listwhen first med vegan afew years ‘ago. To be honest | was more focused on curbing my intense ‘ravings for cheese and finding ‘a nut milk that wouldn'’ curdie in my tea. Butt didn take long for things to change. Inevitably, the more | started paying attention to what wasin my food, the more I found myself ‘questioning what | was parting con my skin Fastforward to today ‘and veganism has well and truly made its mark on the mainstream. An increasing number of us are looking for ways toeat and shop as ethically as possible, and the latest hot topic is make-up. You only have to look atthe high street to see how vegan make- up is staring to break through. Just last year, Superdrug ‘opened a pop-up store dedicated to vegan products and reported a 60% increase in sales of their vegan range. Butwith so much talk about ‘vegan’ and ‘crueky- free’ products the truth isitcan sometimes be hard to navigate this constanty-changing industry. For ‘example, did you know make-up labelled ‘crualy- free’ isnt always vegan’? And vice-versa? Products labelled as vegan contain no animal products, while ‘a cruelty-free label simply implies the praduct hasn been tested on animals. To make matters even more Confusing, lots of mainstream brands don’ always make it obvious which oftheir products are vegan and cruelty-free, meaning consumers like myself have to spend hours researching which products we can use. The good news is that animal testing on cosmetics isin factllegal under EU law. However, the bad news is some brands stil est on animals to sell products in ‘other markets such as China, where animal testing on ‘cosmetics is worryingly compulsory. Lots of mainstream brands don't always make it obvious which of their products are vegan and cruelty-free THE AUTHOR Roxy Pope's one all ‘ofS Vogan, one of the world largest vegan recipe platforms ‘ithover? milion folowers Roxy Pope and Ben Pooks debut ‘cookbook So Vegan in Swarreleasedin December 2018 and quickly became a best relleron Amazon, Shopping for vegan make: up can feel very confusing and the labelling can appear Contradictory So what exactly should we be looking out for when we buy our make-up? ‘And which brands should we bbe spending ourhard-eamed money on? ‘Well one ingredient to always look out for and avoid is lanolin, which is made from sheep's wool and commanly found inip products Meanwhile, ‘cochineal’~ isa deep red pigment used in lipsticks, eyeshadows and nail vamish, and is made irom cochineal beetles. Honey and beeswax are also regularly used in ‘make-up, along with guanine which is made from fish scales and found in bronzers, blushes, highlighters and eyeshadows But opting for vegan and crusly free make-up doesn't need to be complicated. There ‘are numerous mainstream brands ofering affordable and accessible options. Barry Mis entirely cruelty ree and the range s currently 97% vegan, and they aim to be 100% vegan by early 2020, Likewise, Bare Minerals offer a huge vegan range and all their products are crucly fre. ‘Some of my favourite brands include PHB Ethical Beauty, whichis trickier to find on the high street and 's therefore more expensive, but their products are 100% vegan and cruelty-free. Andif you're worried about your plastic consumption, brands like Za0 Make up and Kjaer Weis offer rfilable vegan options in ‘bamboo and stainless steel packaging. ’As a vegan, I fee i's important to research the products fm putting on my skin and question the ‘brands fm choosing to spend my money on. However when it comes to make-up, itcan often fee! ike fm navigating a confusing industry dominated by ‘mainstream brands which use contradictory labels and ‘sometimes provide misleading information. But with ‘more people than ever before switching to veganism, hhopelully well see more brands offer ffordabie and genuinely vegan akernatives. SV ox siuur vegan 11Available in “sagen Ci ge Love your tofu? Go on, give it a good squeeze! BO a eee rss It’s a breeze with our tofu press and will take your tofu dishes Prono eS ie Pr : peeerNe aT Bg tere ear ete find out more go to Ree Ra Pa nenmapesiorrr er rerriti) www.tofuture.comGingsters = Quorn Pasty eS 7 Following the success of their Moroccan veg pasty, Gingsters have teamed upwith Quorn to release this meat ree version of a Comish pasty £1.80 at most supermarkets Pastry range Tuckinta thse naw erica {and pain au chocolat fom Lo Boulangere £250 at Sainsburys eet) FOOD Oatly ice cream Everyone race down to Tescoto Q thse auch Ost Choose om Chocalte Fade, Peiteieeas Hazelnut Swir and Salted lau nch es sae na s S10 Take a look at the exciting Plant Chef - new vegan products Frdthe new ore Chel rane, FL? hitting the supermarket which includes famiy favourtes shelves this season ike breaded goujons, pizza From £2 at Tesco Other Foods ‘These mushroom snacks are much healthier than crisps and all profits . {9010 rainforest charity Cool Earth. "anys £2.79, Sainsbury's Taste of the Future bays wir s4 q » You cannot wear leather because the message you are giving out is that it is OK to kill animals. I believe in standing up for something completely. Wearing leather, second hand or not, isnot vegan and itis still promoting the use of animals for their skin. Vegans wearing second-hand leather promotes the enslavement of animals. This can alzo| confuse others about what veganism realy is: ukimately tis not just about the food you consume but itis bout a compassionate ‘way of living and respecting alvin beings. Can you really promote a compassionate lifestyle by wearing second-hand leather? you realy want to make a change, ditch all leather and inspire others to buy and wear fashion that does notinclude the skin of animals If enough people are seen making these changes, we ‘can realy improve the world for animals. ris only when we completely stop something that the change will actualy happen. Yes LAURA ADRIANNA iss sustainability activist who campaigns for cleaner beauty, {ahion and ave. Follow her on Ibolieve that in the right ‘context —where you already ‘own a leather tem — itis OK for ‘vegans to wear leather, or even keep leather items in their home. Many people cannot aford to replace things lke leather sofas or chairs that they have owned since before going vegan. The leather industry i very harmful in terms of chemicals and letting those skins goto landfill creates even more toxic waste, People dont realise that one ofthe fashion industrys biggest impacts on the planet is caused by its use of leather. If youwantto buy second-hand leather the resale ‘markets an optimal solution. With the rising awareness surrounding sustainably, shopping vintage isthe way to go. ‘Take alook at the luxury online consignment store Vestaire » The leather industry is harmful in terms of chemicals. Letting skins go to landfill creates more toxic waste. Collective (vestiirecollective.com), where you'lfind everything from leather bags to jackets. These tems already exist and should be used forthe duration oftheir lif. Dutch artist and graduate of London's Royal College of Art, Hendriekje Schimmel, uses second hand leather pieces from charity shops, eBay and markets, and deconstruct them partially before stitching them back into new shapes and patterns. Young fashion designers are now seeking new alternatives for sourcing ‘materials that are less costly while satisfying the consumer demands of them (whilst ensuring designers’ processes don't ‘negatively impact the Earth) if you feel uncomfortable about wearing leather, donate your pre-loved leather to charity or contac local furniture upholsterers who can repurpose your old pieces. SV oecenase zon |siuety Megane 19ne at | 4 tal 8 Og ett Cee Rice kogecne Mae untae he Maissd tec ata elite Klee ata Munl trate Braye Oe) (oc) Earley shares her simple steps for going minimalist See ers Perea errata ‘our Christmas celebrations eee ey eee te rece Eater ete ee and stops us enjoying those treasured ee On ae een tera arnt es how its contributing to the climate criss. ord AUTHOR Corey ery ea eer Pacer Pern rete Bsn eeni eet eet ee eed oe eet ener Cee Cee ety Ree eee naam aaa pe eae ee thinks we should rere ees ee aan Ce ee od eee eet ent>> Mindful feasting Indulging is par of the fun ofthe season and itcan be tempting to pack our cupboards ful to the brim with treats However, it'll possible to enjoy food while buying within reason. “Alot ofthis comes from planning the food shop based on how many people you've got coming to stay says Emi Murphy, Campaigner at Friends of the Earth Uiriendsoftheearth uk. "Resist the urge to over-buy and ty to ‘eat anything left in the days after or freeze it” It’ defintely possible to make sure everyone's wellfed while ‘also avoiding waste," agrees Louise Edge, Head of Greenpeace Uk’s ocean plastics campaign (greenpeace. argh). "Relish the leftovers ~ Christmas dinner sandwiches, fy-ups, and : curries. Be creative” »> Give up giving? \Wilits tho season of ging, ty to remember Ghrisimosieay abou ond dont go overoeg feomen te preverts According toe seve (ziffi.com), one in 10 gifts ends up in langgffso think iret bclore you sat shopping Paging who youre buinglrandaryouiensoniegtbemiseneasy J waytemnataly git / How about Ginga gio your ljed on? Honing presets mean so ack mare on sought Fao sure younave ample ime to mat eee, “Rescrch what the ecient needs so yuo es key toga gitthttheydontware Ths ey yeu ort prezsuredto.ge shopping nthe latino renay insted of buying gts why not choose to ge an expurance steed? Novas more peopl are Shocningexprences oer mate! ings They Spent opto becouse memories are tested sys N Sener "You cn purchase concer tks wertsheps ara cscs tharyou know bey ej ke paren cooking orc you went dich presents hogethe git your timetoolersendlookupvolrneerngepeoraniies ff instead Chsomas can bea tough me for rony people’ says Lule "Gig your me to help others Exnbeo ot thats inane” fen | 2. ~_ EnWvitoninental issubs f » Keep it local ‘The festive season provides a great opportunity to support your local community, buying your produce from local farmers and grocery stores, } ‘Go fora festive spread with organic, plant based {ingredients ~ look out for vegetables that have been grown nearby so you can cut down on ‘wansport emissions says Em This aso applies to your git buying. "Giving can fee all the more rewarding ifi’s Boosting your local community” says Louse. “When it comes to } presents, think about which small businesses in your area might sell locally made, locally sourced gits for your loved ones. Or perhaps local chaiy shops would appreciate your Christmas custom?” BYGIM6 IBealy also means you'll be minimising your 53080 forint. "You're cuting down on those ait miles nd allthat unnecessary delivery packaging, 50 you're giving back othe planet ‘00° says Louise. v > Deck the halls Disposable Scor is problematic when it comes to the environniggt. "Buy second-hand Christmas decorations ata tM store,” suggests Jennifer. ‘Make your own bales and light candles for eautiful ambience inftead of Christmas lights that ise lots of electricity. Ya can also depar from the ffssual decorations and J@natural by foraging for J) flowers and twigs and being creative” J Buying 2 potted Christmas tree with roots allows, J you to grow your tres outside and use it again year ator year, reducing its environmental impact and costing you less A living tree will cary on absorbing carbon from the atmosphere for years to come," says We Emi. "Potted trees lke apple, holly or yew are good i “options and can be placed on a small balcony or hh ie utr space” Sane “There is also the option of renting outa real Christmas twee, which s then collected and replanted after you've finished with it Prices stat at £40 at The Cotswald Fi Christos Tree Shop (enalaus com). Y SoeEnvironmental issues >> Wrap star les easy to get caried away withthe extravagance of making your present look impressive, butthink twice wrapping papers one of the main offenders when itcomes to waste. According to gwp.co.uk, consul in the UK use 227,000 miles of wrapping paper g year and over 83km® ofthis will end up in ou “The good news isthe possibilities ae engfess when it comes to alternatives; recycled cloth bagh, decorated recycled paper, old magazines... orf yore feeling more adventurous, Jennifer suggests tying Futeshiki-the ‘Japanese art of fabric wrapping, See our gade below, "if you'e fond of wrapping paper though ‘out recyclable paper wrapping, avoiding any with a shiny plastic finish or giter, which is harmful to wildlife” advises Louise. There are so many things we can do to make a difference. SV Go minimalist! Pee eet res Sea, Pee ees Barepinicc eee er a Foe Bo, PC ec WRAPPING GIFTS FUROSHIKI-STYLE Kousa Tatsumi tatu Tetsu 22 sir Vegade | occnoes 20 Kaloshi Tatsumi No TextsurtYou might check the menu for a vegan option. Maybe you only buy cruelty-free cosmetics. But have you checked the ingredients in your energy supply? Millions of British homes are powered by electricity and gas made from animals or their by-products. They can come from factory farming, which ‘means animal slurry and even body parts. Join Ecotricity, the world's only officially vegan energy company and make sure you're not supporting the animal industry with your energy bills. ecotticity jista\'/s/\ FREE £50 VOUCHER) 9)=.\\)\) THE VEGAN KIND SUPERMARKET ()))2\) (1 9 ))fo0 L ¢ econ No animals were harmed in the making of this advert Pesce mem on NtWant to do more to help the causes you feel passionate about, without becoming an all-out activist? There's plenty of campaigns you can get involved with in the year ahead, says Charlotte Willis hen you go vegan, its common to want the world to change with you. You've seen the light, so why can't everyone else? To avoid this sense of frustration, itcan help to be proactive and ‘get involved with campaigns that align with your values. Whether your motives are ethics, health or environmentalism, supporting a campaign can foster a deeper and more meaningful connection with veganism whilst aiing awareness ‘amongst the general population, ‘Aligning yourself with a cause run by those whom are devated and dedicated toa conscious and ethical cause isa THE AUTHOR freelance journalist "worked with online “The Vegan Society. Shee currently between food and paychologieal health fantastic way to help enrich your attitudes {and beliefs whilst reminding you of the importance of the wider goals you are (ooking to achieve through your lifestyle. With this in mind, let’ explore some of the most impactful campaigns for 2020 Supporting a campaign can foster a deeper and more meaningful connection with veganism whilst raising awarenessWhats it? Whilst we all dream of one day living in a world where no animals are killed for their ‘meat in the meantime we can campaign for better conditions. Across the word, blions of animals are farmed in cages, causing unnecessary suffering, Why it’s important Pigs, hens, rabbits, ducks and ual are all subjected to cage cruelty. Sows are forced to nurse their piglets in crates, rabbits and ‘quail endure their whole lves in barren cages, and ducks and geese are caged for force feeding to produce foie gras, These antiquated systems confine reset, and prevent animals ‘rom expressing theie natural behaviours. et involved Sign the online petition, donate and share the stories behind caged farm animals. Find out more: Head to ci orguik or follow them on social media Whats it? The Orangutan Appeal UK aims to help save, re-home and protect the already incredibly endangered orangutan population in some of the most overly-deforested areas, including Borneo and indonesia, Why it'simportant The action ofthe ‘charity ha seen orangutans rescued from vulnerable areas and treated to alleviate injury, before finally being released into a safer habitat. The charity also helps fund conservation projects forthe rainforest in Borneo, Getinvolved Getting involved with the appeal is simple. You can choose to support the charty as 8 part of your next 10K or mountain climb, or forthe mare sedate fundraiser, host a charity evening with bakes and eats. Find out more Visit, ‘rangutan-appeal org.uk Whats i? Every year, Viva launch their Moo Free May campaign in order to bring attention to the cruelty ofthe dary industry. Viva! sheds ight ‘onthe plight of the dairy cow and her calves, with ‘2 month-long campaign packed with daiy-ree ‘swaps and street action events Why it's important Dairy consumption in the Western world continues to be high. Increasing ‘awareness and using inspiring dairy free swaps and recipes ae ctical steps to help ‘encourage more individual to ditch dary Getinvolved You can host your own Moo Free May event inyourlocal area, and encourage ‘your nearest coffee shop to drop their dairy-free milk surcharge for one month, | Felout more at scarydairy.org.uk ay Armchair activism ‘Whats it? The Woodland Trusts leading the Big Climate Fightback, which will se8 twee panting events occurring across the UK during National Tree Week (23rd Novernber-1st December 2019). Why it’s important The campaign aims to help batte climate ‘change and deforestation by replenishing some of the Earth's lungs, re-planting trees which are lost due to human interference Get involved its simple — head to their website and pledge to plant a tree, and {ge ahead and plant one in your local area. You can also join one of the public events ‘cross the UK on 30th Novernber 2019. ‘out more Search for Big Climate Fightback at woodlandiust org.uk Whats it? Want to do more than just sign @ petition? The Official Animal Rights March wil be back in 2020, and promises to be bigger than ever, taking over even more cites across the world, 2 Why it's important The peaceful ‘marches are erica in helping catapult veganism into the public domain and raise awareness of industries that ‘exploit animals, Previous years have seen the march hit the news headlines innational papers, uniting veganism “amongst mainstream press Get involved Sign up for one of the marches in your city and grab yourself placard! Find out more Head to surceactvism.org/ theoficialanimalightsmarch to find an ‘event near you. Whats it? Crucky Free International ae tirelessly ‘campaigning to help end the use of animals in laboratory testing across the globe. Why it’s important Milions of animals are currently bing used astest subjects Is this necessary? Considering the advancementin computerised ‘toxicology, it seems rather outdated that animals ‘are s0 widely used in scientific research, The ‘campaigns help challenge companies to do better, and consider transitioning towards modem ‘alternatives, which are free from suffering Get involved There are many ways you can help raise awareness and funds for the campaigns, from blogging online to ‘sing your social media account You can also shop for cruelty-free beauty products on their website. Find out more Visit, stuehylresintemationaliorg SY oon steer Vegan 25XI9SVMP_ Subscribe to I would like to subscribe and receive my FREE PHB mascara and eye pencil set worth £28.95, Simply Vegan (12 issues per year) £15.75 every 6 months by Direct Debit | wish to purchase a gift subscription for someone else {208 formbelow) our betas Tie Foreman uname Enviada tes Peso Fhonenunber Nati GIF RECIPIENT DETALS iF APPROPRIATE ie Forename Sumame ides Petode Phone umber “Pleat ntethisnfrmation 0 tht Anthem Fublehing ican keep you informed aboutyoursubsenpton You may unsuberbe from thse messages ary tne, ‘Anthom Pubiehing woul ko to keep you up o dat th news, vers ancl pci ‘fers and ocrasoaly request feedback rom you Peaee tek he relevant boees indicate how you woud ike tobe contacted, Yu can choose mare than ane, EmalaTelephone 4SMSAINo tanks smuctowrovouRsaucor sutome socerToyomtcroxst | @y Oger enon toner 4 Mame your ark Biking Sc (GISIZIGh -2Nameof acount) 38enchsoteoée (1) OO00 Ancontnnbr CII IICIO ‘Sinstucton your BnkBuilin Soc Pep Ae sig Beeston asst eal nh rercin sje sucess Gao den ‘Susi my ein thah Rasheg an dence deel oy Bak crtalang sec. Sanat) Date DIRECT DEBIT GUARANTEE Det Dat isonyavalle nthe UK. you'e not ential sts with Sly Vegan Stan tna aut youraubecpson, ou can ancl Randecae ‘renaed cps Send your completed form to FREEPOST ANTHEM PUBLISHING Yes sthatsimpe Nostamp or ful addesrequred Code x19SVIMP. Offer onde 31 December 2019. Savings are bared onthe UK over prien. We publ 92 esos por oar of Spy Vegan Cutoutand post SeYour subscription offer FREE GIFT PHB MASCARA AND EYE PENCIL when you subscribe Let your eyes mesmerise! Make your eyes stand out with this lash enhancing mascara and long-lasting eye pencil. Made with natural and organic ingredients, these gentle formulas will work wonders on sensitive eyes. Natural & Organic Eye Liner MESMERISE MASCARA PHB ETHICAL BI ‘ORGANIC VEGAN CR € a W44$ TO SUBSCRIBE ONLINE puone (G) post (62) anthem-publishing.com/ Complete the form simplyvegan 01371 853609 snd send free post ENTER CODE X19SVMIP ENTER CODE x19SVMP occenasr on |simety Vegan |27mt setting ‘near Bath LLucknam Park Cookery Schoo! is set within 500 acres of private parkland, just eight miles from the historic city of Bath. On this four hour course you'llearn a range of cookery skills and techniques that are easy to recreate at home. A few ofthe tasty dishes include paprika hot dogs with sweetcorn and red pepper salsa and guacamole and a spectacular dark chocolate, peanut and caramel tart with passion fruit sorbet. The course includes tea and coffee on arrival lunch, and a cookery schoo! bag and recipe folder to take home, When? Selected dates throughout the year How much? £140 pp Book at lucknamparkco.uk/cookery-school Ideal for London This four and a half hour beginners" workshop at ane of the UK's top cookery schools wll quip youwith a range of cooking techniques and recipes to ensure that your plant-based diet i varied and full of delicious flavours. Yeu Fearn to make a range of foods, inluding things like egg free ‘mayonnaise, a beet bourguignon, chickpea curry and chocolate ‘mousse with tahini biscus, I you're new to veganism this the ideal way to get to grips with vegan cookery and add some delicious mealsto your repertoire When? 15th February and 4th April 2020 How much? £155 Book a jeths.com/classes/the-essential-vegan 28 sire Vegany|occenerz0Cookery courses If you want Bath ‘This entirely plant-based cookery school offers arange of courses, workshops and classes, each with a different focus. Evening courses include 30 Minute Suppers, Taco Tuesday, Pasta Making and Indian Street Food, but you'd ike to do a longer day course ty Vegan Fast and Delicious, Vegan Cakes and Puddings or Vegan Essentials. There are also some fant (Christmas courses on offer - book up quick and learn how to create some amazing dishes forthe big day. When? Classes take place regularly throughout the year How much? Evening courses £75; ull day classes from £165, Book at demuths.co.uk For lovers Manchester jtarians, The Vegetarian Society actually runs n of vagan cookery courses - from The Junk Food Vegan (think loaded fies, ackfruit kebabs and seitan rubs) to vegan baking and cheese making. There's a maximum of 10 spaces per course, meaning you can enjoy learning new skils in small groups and ask your tutor plenty of questions. The Essential Vegan couree is also offered az an online option. When? Throughout the year How much? From £75 for an evening or half day course; from £139 for full day courses, Book at vegsoc.0rg Run by top nutritionist and chef Naomi Devin it focuses 9 on cooking with local, seasonal produce - much of which is from the River Cottage garden ~ along with egg-free baking techniques, adding an unami favour, fermenting for gut health and creating aw food dishes such as wild garlic pesto. ister each Mayr ai rete ‘utrient boost. Munchy Seeds, 79p, ‘8tOcado and selected Co-op stores See shake over salad, soup or porridge fora > Nutrition news MAGIC MUSHROOMS Mushrooms really are a miracle food ~ they can help boost your immune system and even cognition and memory function. They are also well known adaptogens, which help regulate energy and fatigue, providing an energy lft when itis needed, and reducing stress when it threatens to overwhelm. Boost your intake with Link Nutrition Mushroom Plus, £18.95 at linknutrition.com eetHB good Grace Forsythe talks us through what the different B vitamins are, where we can find THE EXPERT Grace Forsythe iss Health Campaigner at ‘Vv Health, which rity Viva, Viva! Health monitor sciontifcresorch linking cit to heal vuahealinorgu here are eight vitamins collectively known as the 8 vitamins and they play various vital roles within the body, including maintaining a heathy immunity, nervous system, skin and red blood cells along with releasing energy from ur food. Wondering why you've never heard of vitamins B4, 88, B10 and B11? Once thought to be essential in the diet, these are now known to bbe produced by the human body itslf and so don't fit into the definition of a true vitamin! Energy production >> Vitamin Bt thiamine) is esental forthe generation of energy nour cll which they need for growth, development and normal function The best sources include Mermite/ Vegemite nuttional yeast wholegrain (oats, wholemeal bread, wholewieat pasta and brown fice) sunflower and sesame seeds, thi com onthe cob, pecans, rea nu, hazelnuts and pulses (peas, beans and lets. 5 Vitamin 82 (roflavin) is also important for energy production and is ured bythe body How much do we need? B1 Thiamine Bé Pyridoxine ne B2 mg to form two major ‘helper enzymes that are needed for cell growth and function and the bodys use of fats and drugs. Te best sources include Marmite/Vegerite, nutritional yeast, quinoa, muesi fortified vegan breakfast cereals, fortified soya milk, avocado, almonds, wild rice, ‘mushrooms and mange tout peas, >» Vitamin 83 (niacin) forms a hugely important ‘helper’ enzyme that over 400 enzymes in the body depend upon. is essential for reactions that involve gene expression, cell ‘communication and the extraction of energy from carbohydrates, ats and proteins. Again, pack in Marmite/Vegemite, nutritional yeast, quinoa, muesli fortfied vegan breakfast cereals, wild rice, peanuts, wholewheat spaghetti, corn fon the cob and brown rice to get your quota. 2) Vitamin BS (pantothenic acid) is used to make the ‘helper’ enzyme coenzyme-A, which is crucial forthe production and breakdown of fatty acids. Thisis vital for hormone production the nervous system, cell membranes and cell communication You can find it in nutritional yeast, fortified ‘vegan breakfast cereals, avocado, plantain, baked potato, com on the cob, sweet potato, ‘mushrooms, oranges, mange tout peas, pecans, ‘oatmeal or rolled oats and chestnuts. Riboflavin CS 62 sir Vegade | occnoes 20% B7Vegan health to yourself! them and why we need them as part ofa healthy vegan diet. » Vitamin B6 (pyridoxine) is involved in over 100 bodily reactions but mostly forthe use of proteins. One purpose is the formation of haemoglobin in our red blood cals, which carry oxygen around the body. The best sources are: nutitional yeast, forified breakfast cereals, quinoa, ‘uesi, wholewheat spaghetti, avocados, pistachios, wheat germ, banana, sunflower seeds, Brussels sprouts, spring greens, chestnuts, hazelnuts, oranges, sesame seeds and tahin tomatoes and walnuts Beauty boosters » Vitamin B7 (biotin) plays a central role in fat, sugar and protein metabolism and is important for heathy skin and nails. Some medications may afec levels, for instance, anti-seiure medications used to treat epilepsy may lower your biotin levels. “The best sources are nutritional yeast {orified cereals, tempeh (fermented soya beans), peanuts and peanut butter, hazelnuts, almonds, walnuts, pecans and pistachios, muesl, oatmeal orrolied oats, mushrooms, avocado, sunflower and sesame seeds, tahini and wheat germ. B3 Niacin Folate or »» Vitamin B9 (folate or foie acid) is crucial for the production of amino acids, which inturn are needed for processes including brain and nerve function, the production ‘of DNA and building red blood cell, together with vitamin B12. Women who {are pregnant or trying for a baby should » Biotin plays a role in protein metabolism and Is important for healthy skin and nails take 0.4 milligrams (400 micrograms) of folic acid daly until the twelth week of pregnancy. The best sources are fortified ‘cereal, muesl, edamame, tempeh, soya milk, tofu, green vegetables, ed pepper, ‘oranges, beetroot, lentils, wheat germ, sweetcom, cherry tomatoes and hazelnuts. Allimportant B12 2 Vitamin B12 essential for brain function, the production of DNA and red BS blood coll, hormones, proteins and fats. t is produced by bacteria in soil and water and we used to gett ram eating food from the ground. Due to the washing process in modern food production, it now needs o be supplemented, just as itis in animal feed - vegans just cutout the middleman! The best sources are: Marmite/Vagerite,nutrtional yeast flakes with 812, B12-ortfied plant milks, B12 fortfied dairy free yoghurts and desserts, B12forified breakfast cereals and B12. fortified margarine. Be aware that organic products are not fortified. Do we need supplements? Itsworth member that cooking svar highest, omy procesing foods and inking significant amounts cf alchol canallreduce absorption, butthe ony B vitamin thet you peed to supplements B12, especialy youre ver $0 os absorption decnes wth age. Whether you choose B12 foried foods cr supplements, make sure you take them regulty. You shoud getalthe other titan through a ealhy vegan diet. SY Pantothenic ey pore Puri pe preety 04 micrograms Earl en cones eros ae een eat ud eae) day from fortified foods, pir er Bey rears oon sinc vegan 63%» Caring for you the vegan way or Christmas offers and unique gifts go to www.RynesSkincare.com orb Runessicare Looking for love? the perfect pa ed fe here to help! who shares the same ing another vegan Join today at vegandatingonline.comFitness news Fitness news Handy health tips and the latest eco-friendly kitto help you get the most out of your fitness KITTED OUT FOR WINTER If you're looking for some warmer activewear to see you through the colder months, make sure you check out the new Enduro leggings range from BAM - not only are these full length tights made from supersoft, sustainable bamboo, ——__ butthey're squat proof and have a high waistband to sculpt your stomach. From £48 at ‘THELATESTTECH Wondering whethertoinvestinan Apple ‘Watch ornot?Thenewiy released Series boosts an electrical ‘long with an advanced wacker forevery ype of workout anda fly customisable care and Strap. From £399 at oecenase zon sim Ly Megane 65motivated this winter | Dark ni pb sold morning ise Pyne sI her exc ott istin otealo sa ogo n tra Sac: your fitnstay in the zone. Notime for the gym? Do a 10-minute bodyweight circuit in your living room instead. Press ups, burpees {and jumping squats will help you smash your cardio and strengthening goals with 2er0 equipment. You could also sign up to. running club sport brand Sweaty Botty (sveatybett com) hosts free weekly running clubs around the country - or join {3 yoga class to meet like-minded people ‘who will keep you motivated to attend ‘SUPPLEMENTYOUR TRAINING Vitamins and minerals are crucial for yur body to function ast should, and in twinter you ae ata higher risk of vitamin D deficiency which can have knack on effects ‘on everything from mood to immunity {and energy levels ~ symptoms of which ‘are linked to the condition Seasonal Affective Disorder. Vitamin Dis notoriously dlficultto get from dietary sources, and the easiest way of topping up levels is through sunlight exposure, Going for a brisk walk in the park or a morning run can help to improve levels, or ty a vitamin D supplement like MyVegan Vitamin D3 capsules (£6.49, myvegan.com)to make sure you'te hiting the RDA, GETBACK TO NATURE Getting outside in nature is one of the best ways to boost winter wellness, and from the stark beauty of bare tree branches to the silence and stilness that isthe chily air during cold season, there's so much to love about winter. Lace up your walking boots and head to your nearest green space for a mood-enhancing fitness boost Research shows that immersing yourself in nature helps to slash ‘ress levels and makes us fee! happier. Visit nationaliustorg, uk fora list of walksin your area. FILLUP ONSEASONALFOODS Winter is chock fll of delicious seasonal 6 foods that will help to nourish your = y. wanin Maintain your mojo eon RECRUIT AFRIEND you find ithard to motivate yourself during a solo workout, turn your exercise session into a fun, social session by grabbing a friend to workout with you, and when Cone of you feels close to giving up, your partner can give you the motivation you need to carry on SIGN UPTOAN EVENT “There's nathing quite as motivational as signing up to an event. Once you commit you're more likely to adhere to your workouts and seeing continual progress in strength and ‘Stamina will keep you going through even the toughest of training I you're relatively new to exercise, start small ~a Sk run cof charty walk could be the way forward, ‘Turn your exercise session into a fun, social session by grabbing a friend to workout with. body withthe nutrients it needs for good health, Munch on vitamin C-rich Brussels sprouts to keep the seasonal snifies at bay, snack on vitamin Bich roasted chestnuts for an energy boost and enjoy the deliciously sweet taste of parsnips as part of the recommended five-a-day quota ‘And don't forget to fuel your body pre and ‘post workout too, Having a healthy snack lke a couple of oatcakes with hummus or guacamole before you exercise will help you to power through taining, whilst post workout, sipping on a heathy protein shake wllfeed your muscles with the ruiviantst needs for optimal {growth and repair. Now go smash those winter workout goals! SV THE AUTHOR lanes heath nd fitness writer and inwomen'sand childrens health louisepynenuteton com simeur vegan 67The big question Our experts answer your queries about a whole range of vegan issues including health, ethics and the environment Q) cosqeesica ensinpinesnsuntom pel Parental control My daughter wants to go vegan but ve teldne as twould be oe hard te cook for her as | work full time, plus | don't feel she will get all th nutans she needs Am! boing una? THIS MONTH'S EXPERTS » Jenny Jenny Yes, feel you should Liddle respect her and support her = ee personal choice as this vere willbe very important rmer trustee toher sense of sel The Vegan and wellbeing, Soe onan rm will give a growing child allthe nuvients she needs ‘and this is backed up by the British Dietetic and plastic free/eco living vitamin D vitamin B12, ean and iodine, Plus most vegan milks, cereals and ‘margarines (apar from organic ones) are fortified. I's also important to have an absorbable version of omegas, as these fare key for brain health, and spirulina from bblue/green algae is one ofthe best forms of this. Itcan be added to smoothies for a = brain-boosting breakfast. Cooking vegan meals igo, fs not any harder than making ones containing ‘meat and dairy 2, Instead of thinking that a vegan meal has Ze, tobe completely GEA different, think eee aoocnitintermns of what you cook already. For example, if you Pema ee Our family use the makesvepherts | eee veyclesrandeasy handy Liz Cook charts, sy younormaly Media & PR Laeeeis which tell you where themeatand day Seow Guithiete —- Youcan getall your eae, (vagansnciety.com) and handy Liz Cook essential nutrients iitlechangesike is dedicated to bringing chortlizcaokchans thisend always veganism to new audiences Rick Hay Ricks the Nutritional Director at Healthista, He's also the author of The Anti Ageing Food and Fitness Plan rickhay.couk ‘coulk which tells you where you can get all your essential nutrients We've pinned it up Inthe kitchen 30 it's there when we need it You can then put together your weekly shop to ensure that you include items from ‘each category. ‘Although you should be able to getall your nutrients from a healthy, balanced ‘vegan diet, many people supplement for added reassurance. BetterYou (beteryou. com) produce a daily oral spray called Vegan Health Ora Spray, containing having vegan staples like soya mince, soya ‘margarine, soya cream and soya mil to hand means you can cook quite a few of your usual meals already. You shoul also Fegularly include ingredients such as nut, pulses, seeds, lentils and beans for protein, Forthe times when you're very busy, i's Oko cheat’ and have a ready-made meal. If your daughter is old enough, she can ‘cook sometimes oo, You can also cook batches of food and freeze them, s0 you have a store of dishes to hand, Fussy eaters Fm struggling to maintain a vegan Weston have just published an exciting new book, entitled Vegan Cookbook (available on Amazon) which has lots of ideas fortake a look atthe recipes at 68 ster Wegate | ocos 0 as my family al ike different things. Between them, they dlon’tlike bananas, nuts, anything with coconut, vegan cheese, soya mince, mushrooms or tomatoes! Can you recommend any good cookbooks or indeed any books for fussy eaters? Jenny Tony and Wonne Bishop- thenutreevegan nt Ty using pea protein vegan products instead of mushrooms and brown lenis in place of mince Pulses, nuts, seeds lente and beans are also good sources of protein. Even if your family think they don't like vegan cheese you mightbe able to find one they like ~ there are new ones launching allthe time such as the new Applewood cheese.{have teribe skin and hoped that going vegan would help butit hasnt Is there Something m missing in my det? Could itbe related to my gut flora? Riek Some research indicates that consuming large quantities of lectins inthe form of legumes could have a negative impact on digestive function ~ soaking beans overnight can help, ‘Avvagan diet can also be problematic if you rely heavily on grains or sugar: based foods, or even excess fruit as all of these wll feed pathogenic and harmful bacteria and yeast in the gut, which then thrive causing issues such as bloating, bowel regularities and ckin outbreaks, You might ike to include more biter foods in your diet as these help with liver function = a happy liver results in beter skin condition. Also you could try some digestive tonic teas like dandelion fo fennel. if you want to make a juice {or skin health, go for a fresh carrot, ‘cucumber and ginger juice as this will help to soothe and nourish, Stress can also impact skin so uy a yoga app too. I think Ive started the menopause — ‘there anything I should wory about relation to my vegan diet? Riek Many women in thee menopause claim that that they are in better physical shape, have less brain fog and their physical menopausal symptoms have been largely cleared up after they introduced a vegan diet. However, 2s with everything theres no one size fits all model. Every wornan is diferent 0 recommend listening to your body, make sure you eat a varied rutrientrich diet including all ofthe macros (carbohydrates, proteins and fats) and reduce or cut out processed foods as, Q8A [My family want to go to a safari park, ‘but ’m unsure how Ife! about paying ‘to see the animals. As a vegan, isit ethical for my to go? Dominika While safari parks may seem like a better version of z008,, ‘both places exploit animals for entertainment. The giraffes, elephants and ins who spend ther lives at safari parks are born into this exploitative environment and forced olive in ‘unnatural conditions while the people ‘who control them make money. Ethical vegans do not only avoid teting animals, but alzo using them in ther areas o fe sich as in testing, clothing and for entertainment. great altenative to z008 and safari parks are ‘animal sanctuaries where residents fare rescued and cared for, rather than being used for profit. They/re great for children fee to enter and you can even doa bit of volunteering much as possible as they are contributing tounbalanced hormones. Also, make sure yourron, vitamin 812, vitamin O and calcium level requirements are met. Helpful herbs you may want to include in your diet are sage (which helps with hot flashes), dong quai (also known as the ‘female ginseng’) and black cohosh root (has been found to reduce vaginal dryness in menopausal women) Iinterms of your dit try to keep itas varied as possible, making sure that you ‘are not just eating the same meals over {and over. Include fresh fit and vegetable juices in order to keep nutrient intake up. ‘Monitor iron levels and, of course, consider supplementation wth B12 ~ know that you most probably know ‘about this crucial vitamin f you are on a vegan diet but its of impor if you want to keep your energy levels up. Italso helps with improved mood. Also consider taking some algal cil to keep essential faty acid levels up as these. help cardio vascular and skin health. For further reading, recommend the book The Wisdom of Menopause by Christiane Northrup.\ (J BEGINNER'S GUIDE What to eat every day Follow this simple chart to ensure your daily diet includes Q the nutrients your body needs oe A Dainyfree spread, vegetable Qa Nuts and seeds Calcium-rich foods wu .2 Fortified foods calum-set tofu serving a = 200m fotied unsweetened plant, ‘ternative to yoghur/milk or 70g calium Protein sources Tat tohisor2 sics of soya and inseed! All Beans, peas lent tof, soya mine, peanut butter ‘bread fortified wth calcium + DMM Fruit and -— - Whole grains R vegetables and starchy R Include leafy greens carbs R and orange varieties Potatoes, yams, R like carrots and wholegrain versions A butternut squash ‘of breakfast cereal, A T serving = 80g bbreadpasta A {Go9if dries) = Dy “and ice R Vitamin D Vitamin B12 lodine Selenium R supplement" supplement" supplement’ supplement" R During autumn and winter Or fortified foods - breakfast Alternatively, use plant Oreat a couple of Brazil nuts Rg asa minimum inUK(D3/ cereal, unsweetened plant —_milkwith added id ‘every day R ‘romlichen oF D2) ‘ternative to milk and include seaweed or notin R yoghurt yeast extractlakes, yourmeas each day R dairyfve spread R Alianys teanennbet le bulance, the food your eal wvlly phupical exetcite FOLLOW THE ABOVE TO ACHIEVE A GOOD BALANCE OF... PROTEIN FIBRE VITAMING IRON, (OMEGA-3 FAT Certain nut Boost iron Walnuts, ground seeds area g absorption by seed linseed, source cashew Including a good chia seeds, bemp huts, pumpkin seeds, seeds vegetable ‘s ground in (rapeseed ola Maxse breccol, cabbage, leafy vegetables, _-maincooking oil, seeds, hemp seeds Strawberries ground faxseed linseed) chia seeds, hemp seeds, cashew nuts, pumpkin seeds, ‘Vis vegansociety.com/nutritin or more information 70 str Vegade | occnoes 20%Cutoutand keep Se What to avoid It's important to look at labels and check for animal products. Veganuary and Bare Fashion have compiled this essential list of what to avoid when you're shopping Fad While it may seem lke along lit there are plenty of foods that ate made without any fof the below ingredients and, once you know what 1 look out for, becomes easy to spot non vegan foods. Eggs Casein a mik protein Lactose a mil sugar Whey 2 milk by-product Collagen from the skin, bones and connective tissues of animals such as ‘cows, chickens, pigs and fish Elastin found in the neck ligaments and ta of bovine, similar to collagen Keratin from the skin, bones and ‘connective tissues of animals such as cows, chickens, pigs and fish Gelatine/gelatin obtained by boiling skin, tendons, igaments and/or bones and is usually from cows oF pigs Aspic industy aterative to gelatine; made from clarified meat, fish or vegetable stocks and gelatine See ae or ae or cere ore ofertas Seas ce oe enact epee eben ee eee el ery, Ber wane inliningsf eee Per Peer tren See ee elt ee eae es a ees ar, handbags and other clothing, Lard/tallow animal fat Shellac obtained from the bodies ofthe female scale insect tacharcia lacca Royal Jelly secretion ofthe throat gland ofthe honeybee Honey food for bees, mace by bees Propolis used by bees inthe Construction of their hives, Vitamin D3 from fsh-lver ol or shoep's woo! Albumen/albumin from eo9 Isinglass a substance obtained from the died swim bladders of ish, and ie used mainly for the clarification (fining) of wine and beer Cod liver oil in lubricating creams and lations, vitamins and supplements Pepsin rom the stomachs of pigs. clotting agent used in vitamins ‘As well as this, food additives can create another issue. Al food additives in Europe ‘must be marked on the ingredients list and are given an E number, which can make navigating labels alittle more dificul Many of these E numbers are fine for vegans, however there are afew to look out for that are not cruelty-free: 120 Carmine, also known as cochineal, cearminic acid or natural ed 4, Crushed aren eh ar Up beetles used as red food colouring E441 Gelatine.A gelling agent made from ground up animal bone and kin, ‘aften found in confectionery E542 Bone phosphate. Ground up animal bones used to keep foods moist E901 Beeswax. As the name suggests, this is wax that's made by bees and is used as a glazing agent E904 Shellac. Giazing agent, made from the secretions ofan insect called the lac bug 910, £920, E921 L.cystoine and its derivatives. Made from animal hair and feathers, these addtives are found in some breads asa proving agent E913 Lanolin.A greasy substance: secreted by sheep and ather woolly animals. Mostly used in cosmetics, but also used to make vitamin D3, rendering ‘many mult-vitamins and fortified foods Unsuitable for vegans E966 Lactiol. A sweetener derived from lactose, whichis made from mil veganusry.com people totey enor lanvary and GANUARY 2tthe eo Toke the Vegaruary challange!What's the alternative? We make it easy for your to switch your old favourites with vegan options Milk ® Almond milk "Nutty but delicate Great to use in smoothies and sweeter baking recipes, Fabulous addition to. porridge and will usualy last longer inthe fridge than many milks. Almond milk in the best fit for hot drinks az itis lable to spitin coffee and can be ‘overwhelming when used in tea (unless the tea has nutty chocolate notes). ® Coconut milk The sweet toot’s allrounder Coconut miki beaut in coffees, smoothies in poridge and any sweet recipes sich as yoghurt and icecream Wsnot suitable for most savoury dishes though (ith the exception of cures) because the coconut flavour is ike to be oo prominent ® Soya milk The 06. of plant mks Unoweetened soya nfs best used in savoury cooking and baking because Can be a great creamy base for sauces spd cords wellfor wen baking mines Soya mks alo perfecfor any amateur yoghurt makers out there: Not eal in ohles or tenes mont bars ee prone tospiting or cucing; however arta Blends reduce the iketinood ofthis ® Oat milk Creamy and perc in cotoe Gatmiks subtle enough notto ‘veruheim the fovou f your beverage hd wil eknos ahnay old your cole Sand teasin suspension Youn we iin both sweet and savour recipes, working very wll n baked goods, Not el for Use ine custard or sweeVsovoury sauce because the tecture can sometimes be aie chal. 72 str Vegade | occnoes 20 Eggs ® Flaxseed ‘Agreat binding agent Flaxseed is perfect for dense recipes such as mufins, fapjacks, pancakes, scones and nut cakes. They can also bbe used to make vegan meatballs. To replace one egg, use | thp milled flaxseed with 3 tbsp warm water, Leave to.combine for one hour inthe ridge before use, ® Aquafaba “The aerator Thisis te water leRover fom a drsined tino! chickpeas and taddsa ight and airy texture to bakes Ks perfec for taking mayonnaise, salad dressings, theringus, ecarena, cupcake, tmarshmaiows and icecream TO ‘eplace one egg, use 3 tbsp aquataba weiha tap cater supa ® Mashed banana Perfect for pancakes Ifyou're making dense bakes ike ‘muffins, brownies, pancakes, loaf cakes for cookies, a simple half cup of mashed ‘banana can be used instead of an egg, Itadds a smooth, creamy texture but is liable to splitiftoo wet, so add com starch or extra flour to compensa. ® Chickpea flour ‘The versatile binder Chickpea flour (also known as gram floun isa staple in Indian cuisine and can be used in ahost of ways when cooking vegan recipes. Iacts asa binder ‘and sideal for use in vegan omelette, pancakes, nutloaves, meatballs and dumplings. I's high in protein, low in fat and naturally gluten free. To replace one egg, combine 3thsp chickpea flour with 3 tbsp water and mix well. Cheese ® Tofu ‘The wonder ingredient Tofu has been used for centuries in Asian cooking and can be used in a host cof ways. Firm tofu can mimic cheese varieties such as paneer, mozzarella, and halloumi, whilst silken tofu creates a creamy texture in vegan ricotta, cheese dips, quiche and cheesecake. ® Cashew nuts ‘The natural approach ust like nuts can be used to make plant-based milk, cashews can be used tomake cheese! Simply soak your raw cashews overnight (or for 2-4 hoursin warm water), drain and blend. You can then add plant milk, nuttional yeast and ‘miso to make a delicious cheese sauce, ® Nutritional yeast The store cupboard essential These mult purpose fakes also Inonnas nooch = ean be baught from wtholefood health shops and oe area egon staple Simpy shake them into ‘tuces or over pasta fora savoury, imam favour They can ako be ved fomake scombled tot, scones dips, Gquiche cheesy mash potato and even Soups andstows ® Shop-bought ‘The easy option Fonda vegan cheese fom Siperrarkets and spect comparis is toming onin loops ond bounce Often made orn count ol choose fom Mord cheddor ike Block opeadable Coa cheese gtd vices in heer shes snd even halon and fetnale cheese Populr brands ince Vale Daye, Shoese, Tne Chense and Supermartat oun ron optons Cutoutand keep Se 9900090200000)?Cutoutand keep Se ® Tempeh High in protain Tempeh issimarto tofu, butis made with fermented soya beans to forma ‘rine eather aternatve, great {ruse in sandwiches, wraps, ir es, tacos, buritos and oriental dishes. Marinate in spices to add flavour ® Seitan The versatile option Orginaing in China thisis a grat product for new vegansasteanbe wed Ineo mony ways and cosey mimi the Frmueureofreat Made fom ieat jute, ts perfect sea replacemant Korbel chicon pork, dock ham and Sausages You ca indin Rea food Sores orsome supermarkets Upton Netrls sone bond toook out fr that ‘Snow socked in Sansburys ® Jackfruit Store cupboard favourite Tha vopical thes osinar tenure to richoke ands gest ed up with jer Seosoning or BOG sauce a an atemave to pulled pork. fs chine and low ft fsa Rear chee than processed meat ahomatves Keep a fo {sin your cupboord end use hero make cil burger tacos and a za toppings. Make sure you cookitslowly Sorthat tals opaton your fork. @® Mushrooms Nature's meat Rich in vitamin D and B, mushrooms provide an umami flavour and a meaty foxuret dishes ike bolognese, chill, noodles, burgers and cooked breakfasts Fortobelios can even be sliced to mimic steak! Marinate them frst in arich soy sauce or ry them up wth gal Gelatine ® Pectin thickening agent Pectin a plant based polysaccharide vihichs found naturally nthe sin of fru ke apples ad oranges. These skins are ote fitered and dehydrated to create a powcr ora remade gel Use tta make uty recipes such a8 jams jolies frutsweets, fan ayers and ‘ranulas Pectin ponder canal ba Used replace eggsin baking recipes sucha sandwich ces and muting @ Agar agar Use in purges and sweets Extracted from red algae, agar agar was discovered in the migel 7th century inJapan. tcomes in the form of a flavouriess and colourless powder, which sets extremely firmly. Itcan be used in a host of vegan dishes ~ from a basic clear Gel to enrobe a porkcless pi to more complex coconut eremes, panna cota, ice creams and light mousse ® Xanthan gum Great for baking Xanthan gums polysaccharide, sniar tothat of pectin, whichis o naturally cocuing by-product of bacterial fermentation its sld as white powder, Simo to comflour witha sigh grainy texture, Commonly used to prevent the spliting of sauces such as custard can also be used nice creams to tbls the ryt formation cfice a sets ®) Carrageenan The stabiliser Also known as lish Moss, corageenan is a ype of cred seaweed extract nhich = favouress and odouross, deal forboth sweet and sevoury dishes ~ fom soups and consommés to jlies and cakes to ensure you cook up a heal of Apple cider vinegar us dressings, Great for dig © Coconut ofl good for bal Of Cold pressed olive oll salad Gresings Vegetable bouillon adcs recpes that require stock of Nutritional yeast mort a nt, cheesy avourto sauces and dishes if Cashew nuts soak ovemight and blend t make creamy savoury or of Other nuts Brazil nuts, almonds, walnuts: and pecans make grest snacks and add crunch o salads, of Nut butters spread on toast, use in sauces or eat wth apple as snack of Dates ald sweetness o anergy bal, snacks and cakes of Pumpin and sunflower seeds sprinkle over cereal, shake onto salad or ute them to make pesto of Caea0 powder high in ant-oxidants this addea chocolatey flavour to portidge and desserts & Ground flaxseed stir into porridge, add to your smoothies or use as an {299 replacement ‘Chia soak overnight to make chia pudding for breakfast of Agavermaple/date syrup 2 great replacement for honey ef Miso paste use to acd depth of flavour to sauces or noodle dishes Sey sauce or tamar aids an urnami flavour to Asan dishes or Bolognese Of Stracha a hot sauce for ading spice! 1 Chickpeas blend thom up to make hummus, cook them in cris, roast asa snack and use the leftover water (equataba)for baking of Smoked paprika use thisto make coconut bacon’ orto add a warm smoky favour to dahes 1 Cumin acide warmth to hummus, curries Mexican dishes and more & Cinnamon tis antiinflamatory spice adds a warm, sweet favour to snacks and dessens| & Quinoa a complete protein that's great insalads 1 Buelowheat high in protein and great for isotos orn salads Lf Oats good for fapjacts, cookies, grancla, porridge and in smoothies orn sie uy Vegan 73in the world of vegan and cruelty-free fashion Fashion news Fashion news Keep up to date with the latest happenings y Vegan fashion canbe expensive, which is why we're always pleased to hear about high-street shops and mainstream brands launching vegan ranges. This month, Sainsbury's have launched their own vegan TU shoe collection, which includes Chelsea boots, trainers and hiking boots to cover all bases this season. een ale to Cie ena Nh Ap at en cee 2 ray Pane 5 coe ro US oe Sel seg ee cel ba te a ees Se eee ee ee cumie a ie eles eae sc) oer et ee Ce < with their signature geometric prints and quirky patterns. Pee ere tee teeta occenase | sity Megane | 75H STREET VEGAN Sustainable fashion blogger Marta Canga shares her pick of wool, leather- and down-free winter warmers AUTHOR Marta Canga isan sverd winning vege estyle blogger bared intondon, witha passion forcnstip fw dloting sustainable Inving, plone based food, natural bebity andliving an eticl Moetyle. You can find peter Lee fer ib iat happen tobe = ful selection of becoming ‘more mindful oftheir vegan offering as with UK charity Trig, ta ensure no stock tends up inlandfil talso supports the UN Sustainable Development g store or online at topshop.com achat in olie green, £285 [Above Dreden vegan Matt at 76 sie Vegade | occonsc HlTe aa ae) ets oe ene eee ee ene eee eee Cea rere Se ee eet pees ere ree ee eee he twill options, which are wonderful cruelty free alternatives that will keep you warmin the colder months. Whilst thisis not a vegan company, it Ceol e reese tee nee eet ce cert ees COS eee ae cet teat Miss Selfridge forsometiog site em Left Blacktie hen shopping online, coat, £69 at by material, making Deere Finally, Miss Selfridge launched a M range in February eee Hoodlamb noe arta rt cr sar K heir heat te brand within the w hich one ource-efcient natural Did his means tht its Vegan fashion Embassy of Bricks And Logs a et Pet ete pare taegt further! This Scandinavian brand ison eee ee pe pen nn istry while also creating outerwear with eect cl Ta a PETA-approved Sesion aioe Se eee ee eee eeeAdvertorial The gift edit Need some ideas forthe Vegans in your life? These luxury buys will puta smile on their face. ‘These brightening, hydrating, and) nourishing skincare sets from vegan brand Freya + Bailey are formulated with potent, superfood ingredients, The sets include cleanser, toner and moisturiser, an exfoliator brush and cosmetic bag, For limited time, they are offering a free room spray with every gift pack purchase. £62.99, freyaandbailey.com Sometimes only a lou git wil do ‘and Votch watches ‘are beautifully made and 100% veganfriendly and crucky free ‘Choose from vegan leather, mesh or Pinatex — a sustainable material derived from pineapple —for the strap. There is also ‘a choice of watch colours, including silver, gold and black. From £120 at votch.co.uk These award winning soy candles by Vegan Bunny Co are hand crafted by two sisters using pure essential ols and eco soy wax. They joy making fun scents using natural ingredients and pouring amazing vibes into their ting (of joy. Each candle fasts ages and smells divine Mini candle, £6.50; Large candles, £13.50 at veganbunny.couk 78) simecy Vegan | oecenser2012 Know any tofu lovers? Tofuture’s tofu press removes water from shop-bought tofu cleanly and effectively, giving it firm texture and allowing ito absorb flavour. £23.99 a tofuture.com 7 | 2 y Why not reat a loved one to a Christmas beauty set rom Kingdom Casmetice? Filled with products by Bary M, Beauty Without Cruelty, Saturated Colour and PHB Ethical beauty, they will even be shipped in eco-riendly packaging Prices from £20, kingclomeosmetics co.uk Yee-Haw! These beautifully fiting, zip-up ankle boots have an embroidered front, Western-style tapered toe and a two-inch heel They also have a pull on loop in classic couboy style. Vegan-friendly ‘and made in Portugal, they come in sizes 36-42 (UK 3-8) £79.95 2t vagetatian shows.