Plant Power for the Planet September 2016 - 4.

25

Mexican Kids in the

KITCHEN
FEAST
A kitchen fiesta
Healthy smoothie
recipes

GET YOUR B12I

WITH OUR GUIDEI

NUTRITIONISTS
NOTEBOOK
Chia seeds - tiny
power houses

THE
ESSENTIAL
GU IDE TO
JACKFRU IT
Foolproof tips for
perfect dishes

mouth-watering treats

Lighter bites F Vegan glossary F 15 minute meals

2
Welcome
Welcome to issue two of Cook Vegan.
Published by
Prime Impact Events & Media
We have some really exciting news for you: after a very Park House, The Business Centre,
successful launch issue, and being overwhelmed with Earls Colne Business Park, Earls Colne,
messages from readers who loved what we are doing, we Colchester, Essex CO6 2NS
have decided to go from six issues annually to 10. That T: 01787 224040 | F: 01787 223535
means even more vegan food, cooking tips, and nutritional info@veganlifemag.com | veganlifemag.com
info throughout the year.
The essential guide to tofu in issue one was very popular. Editor
Maria Chiorando
This time were tackling another vegan favourite: jackfruit.
maria@veganlifemag.com
Lots of people may have heard about how this fascinating
ingredient can be used to make a pulled pork style dish. Designed by
We take the techniques down to their basics and guide you Sarah Petch
through the process step by step. Let us know about your success stories. sarah@primeimpact.co.uk
Were lucky to be able to share the wisdom of Stephanie from Mallorcas Vegan
Gastronomy Culinary Academy-this issue she writes all about the tools any kitchen Art Director
Emily Saunders
needs to be equipped with. With a few simple basics and the odd gadget or two, you
emily@primeimpact.co.uk
can cook like a pro.
We want to include everyone in Cook Vegan-whether a seasoned plant-eater, or Publishing Director
just vegan-curious. For that reason, we decided to add a vegan glossary to this issue-a Keith Coomber
list of some slightly unusual ingredients (gomasio anyone?) that you may not have keith@primeimpact.co.uk
heard of before, but you will sometimes find in plant-based recipes.
Managing Director
We also look at vitamin B12-a crucial element of everyones diet. Worrying about
Julie Saunders
potential B12 deficiency is very common among those considering (or following) a julie@primeimpact.co.uk
vegan lifestyle. Our guide looks at the issue in detail.
Delving into our nutritionists notebook weve come up with chia seeds. These little Advertising Sales
powerhouses continue to be very fashionable. But what are they-and why should you Chloe White 44 (0)1787 224040
eat them? chloe@primeimpact.co.uk
On top of this we have pages of news (there are some very interesting new plant-
Subscriptions and Back Issues
based products hitting the shelves) as well as, of course, loads of recipes, from high
Laura Bull 44 (0)1787 224040
end to super quick. laura.bull@primeimpact.co.uk
As ever, were keen to hear from you. Did you try out any of the recipes?
Tweet/Facebook/Instagram a pic. Really enjoyed something in the magazine-or Promotions and Blogger Community
really didnt like something? Drop us an email. And if theres something youd like Jane Lambert 44 (0)1787 224040
to read about, just let us know. promotions@primeimpact.co.uk

Marketing and Press

Have a great month, Hannah Irons 44 (0)1787 224040
hannah@primeimpact.co.uk

Licensing
Bruce Sawford 44 (0)1280 860185
Bruce@BruceSawfordLicensing.com
Maria Chiorando, Editor
Accounts
Yolande Arnold 44 (0)1787 224040
accounts@primeimpact.co.uk

GET IN TOUCH
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ON THE COVER: appearing in the magazine and the opinions expressed in editorial material
Black Forest Gateaux. or otherwise do not necessarily represent the views of the publisher. The
publisher cannot accept liability for any loss arising from the appearance or
@CookVegan Recipe from Divine nonpublication of any advertisement. Information about products and services
Vegan Desserts by featured within the editorial content does not imply endorsement
by Cook Vegan magazine.
Lisa Fabry, Grub
@cookveganmag street publishing Every effort is made to ensure that all advertising is derived from reputable
sources. Cook Vegan magazine cannot, however, accept responsibility for
transactions between readers and advertisers.

3

108
CONTENTS
FEATURES
28 NUTRITIONIST'S NOTEBOOK:
CHIA SEEDS
Viva! Health's Veronika Powell takes
a look at these nutritional powerhouses
50 VEGAN GLOSSARY
Our key to the wonderful world
of plant-based ingredients
64 ESSENTIAL GUIDE TO JACKFRUIT
Once you understand some simple
steps you can create perfect dishes
88 VEGANS AND VITAMIN B12
A no-nonsense guide to this often
misunderstood vitamin by Dr Justine Butler
REGULARS
06 NEWS
A round up of the latest vegan
food, product news, and gadgets
12 HOT PRODUCTS
Our pick of the best new vegan goods
4
83
30
64
September 2016
13 BOOK REVIEWS Lighter bites
We give our verdict on the latest 34 TOMATOES AND HERBS
plant-based guides 35 BEETROOT RAVIOLI WITH CASHEW
CREAM CHEESE
14 COOK LIKE A PRO 37 RAW SUSHI
PART TWO: TOOLS OF THE TRADE 39 CAULIFLOWER PIZZETTAS
Take your cookery up to the next 40 TOMATO, ALMOND AND MINT CROSTINI
level with our kitchen skills series 41 SPICY ROASTED CHICKPEAS
42 BAGELS
114 LOOSE ENDS 43 CRUMPETS
Make the most of your leftover ingredients with 44 SHIITAKE STIR-FRY
these recipe ideas 45 WATERMELON STIR-FRY WITH RICE
46 BAKED ONION BHAJIS
RECIPES 47 SIMPLE SALAD WITH MUSTARD
COCONUT AND FENNEL DRESSING
Mexican cuisine 48 FRESH VEGGIE AND QUINOA WRAP
19 SMOKY BBQ CHIPOTLE BEANS WITH SUN-DRIED TOMATO AIOLI
21 BEER MARINATED SEITAN 49 COURGETTE CHICKPEA FRITTERS
21 JALAPEO CORNBREAD
23 SWEET POTATO EMPANADAS WITH Family
SMOKY LEEK AND TEMPEH 52 PEAS POP VEGETABLE RICE
24 CHURRO BITES WITH DARK 53 CRISPY KALE PASTA SALAD
CHOCOLATE SAUCE POTS 54 SPRING VEGETABLE CHEELA
26 MEXICAN RICE WITH PEAS AND LEEKS
56 OOTHAPAM-SOUTH INDIAN
17 HOMEMADE KETCHUP VEGETABLE CRUMPET
30 KIWI, KALE AND CHIA PARFAIT 57 CAULIFLOWER AND KALE PAKORAS
31 CHIA AND RASPBERRY PUDDING 58 PRETZEL DUMPLINGS WITH GRAVY
 112
56
61 TRUFFLED EDAMAME DUMPLINGS
WITH SHALLOT BROTH
62 VEGAN ROASTED VEGETABLE
LASAGNA
63 FAUX SLOPPY JOES
69 JACKFRUIT TACOS WITH MANGO
BBQ SAUCE
69 HERBED JACKFRUIT SALAD
SANDWICH
70 AVOCADO PASTA
71 COUSCOUS AND POMEGRANATE
SALAD
72 CORNISH NEW POTATO SALAD WITH
CONFIT GARLIC AND SPRING ONION
73 ROASTED NEW POTATOES WITH
SEAWEED SALT AND MAL VINEGAR
73 STIR-FRY POTATOES
75 TUMERIC TOFU AND WILD RICE
75 TUMERIC LATTE
76 CAULIFLOWER RICE WITH SPICE
76 SPICY SWEET POTATO SLICES
Fine dining
79 AVOCADO APPLE TARTAR
WITH WALNUT BONBON
79 OLIVE-LEMON PASTA WITH RED ENDIVE 112 RAW LIME CHEESECAKE
80 CHOCOLATE-COCONUT MOUSSE
23
83 15 MINUTE RUSTIC PASTA
85 BAKED AVOCADO FRIES
85 CHIPOTLE DIPPING SAUCE
86 RAW ZUCCHINI MARINARA
86 RAW PARMESAN
Delicious drinks
93 BANANA 'SNICKERS' SHAKE
93 KID'S GREENIE
94 SADHANA WAKE-UP CALL
95 CELERY, SPINACH AND CUCUMBER
JUICE Cook Vegan is available
in print and digital
Something sweet The app is downloadable and works
97 VEGAN PAVLOVA MERINGUE TOWER on a number of platforms including
99 CRAZY BROWNIES PCs and tablets. Readers can
101 BLACK FOREST GATEAUX subscribe to either a page turner
102 PINK MELON WITH MARINATED version-the onscreen alternative
BERRYWORLD BLUEBERRIES to our print publication-or the
103 2 MINUTE HEALTHY 'ICE CREAM' interactive pinch-and-pull option.
105 BANANARAMA CUPCAKES
Download the app from
107 PUFFED QUINOA AND BUCKWHEAT
GRANOLA BITES
108 APRICOT VANILLA CASHEW BARS
109 BLACKBERRY PIE BARS
110 MOUSSE AU CHOCOLOVE
5
 News
A round up of the latest vegan
food, product news, and gadgets

ADD THE FIFTH TASTE

Umami, the concept of the fifth taste originating from Japan,
literally means savoury deliciousness. It is not actually an
ingredient, but rather a word to describe the unusual combination
of the flavours of the paste and the effect it has on the flavours of a

dish. Traditionally made by adding a Koji culture to rice and leaving
it to naturally ferment, it is then mixed with soya sauce and
fresh ginger to create this incredibly moreish and versatile
condiment. A c a u s e f o r c e le b r a ti o n
Now Clearspring has released two flavours
of umami paste-chilli and ginger. Both are It can sometimes be difficult to tell if
suitable for vegans, and both add a alcoholic drinks are suitable for vegans
substantial depth to cooking. This enter Thomson & Scott Skinny Prosecco,
Japanese umami paste can be added
a low sugar prosecco with less than half
to unlimited recipes to lift and bring
the sugar content usually added.
out the ingredients' full flavours.
Can be used all year round in soups, This organic prosecco is produced
stews and marinades or as a dip. Just from grapes grown on the south facing
a squeeze or two can transform an slopes in the foothills of the Dolomites,
average dish into something close to Soligo, north east Italy.
more special. Brand founder Amanda Thompson
says: I was raised on a sugar free
diet and now Ive brought a brand
to market that offers a top quality
Lemongrass portfolio of champagne, prosecco
and sparkling wine but with no
launches in UK or low sugar. Were set to take the
While its been relatively unknown in the UK,
drinks world by storm.
Lemongrass tea has long been a popular drink in parts
of Asia, where it is enjoyed for its flavour as well as
relaxing properties.
Naturs Boutique has combined lemongrass with green tea in

its new teabags.
According to a spokesman for the brand: The
plant takes its flavour, after which it is named,
due to its high content of a natural substance
called citral. Research is starting to uncover
that there is more to citral than a lemony
taste and smell however and that it is
capable of helping certain muscles relax.
Whether this is why those who drink it
find it so calming is not yet fully clear,
but it appears that there is more
to lemongrasses benefits
than just hearsay.
Nuturally delicious
Here at Cook Vegan we love nut butter, and our
current obsession is from Nutural World. This
Almond and Coconut Spread has a hint of vanilla,
giving it a deliciously sweet edge. The almonds
are roasted before being stone-milled, meaning
the flavour is preserved more effectively. And
were not alone in our admiration-the product
has just scooped a prestigious FreeFrom Award
as a commended item. Absolutely delicious on
apple wedges, toast, crackers, or banana slices or
in smoothies, it comes in both smooth and
crunchy options.

EWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NE
6
 THATS WHY VEGANS GO TO ICELAND
Supermarket giant Iceland is now selling a dairy-free and vegan ice-cream-made
from bananas and avocados.
Named Nana Nice Cream after its two main ingredientsbanana and avocado-
the new treat features nothing but pure fruit and vegetables and comes in three
flavours: Banilla, Strawbana and Choconana.
Neil Nugent, head of product development at Iceland said: At Iceland, were
putting a refreshed focus on innovation, particularly where there is obvious demand.
With avocados now outselling oranges in the UK, and more people than ever
cutting sugar and dairy from their diets, we wanted to provide our shoppers with
the ultimate guilt free treat, just in time for summer. July is actually National Ice
Cream Month, so what better time to launch it in store.

PIP & NUT WELCOMES TWO

The stylish way to pack a lunch
Many vegans are interested in the environment-and how to reduce
their own footprint. These reusable lunch carriers from Keep Leaf are a
great idea.
Instead of throwing away non-biodegradable plastic bags every day,
you can pack your sandwiches into a cotton bag with a water-resistant
polyester liner. The bags are washing
machine and dishwasher (top level) safe.
A Slice of Greens two-tier lunchbox
is made from stainless steel and has a
separate mini container which fits inside.
Free from plastic and lead, this chic
container is responsibly made in India.
The hardy design means
you can use this tin again
and again-cutting down
on more disposable
plastic containers.
NEW FLAVOURS INTO THE FOLD
Pip & Nut makes butters that are free from refined
sugars, palm oil and additives. Now the company is
adding to its tasty range with one limited edition flavour,
and one permanent addition.
The limited edition variety- Crunchy Maple Peanut
Butter (250g), is naturally sweetened with a drizzle of
Canadian maple syrup and has an extra peanutty bite.
Its the first in a series of exciting Limited Edition
flavours and will be available for nine months.
Cashew Butter (250g) is made using just roasted
cashews and a pinch of sea salt.
Pippa Murray, Pip & Nut founder says: We love to
experiment with different nut butter flavours and our
new limited edition series is a chance for me to let my
imagination take over and come up with some never
seen before combinations
Were thrilled that nut butter sales are soaring across
the nation and believe our new additions will continue
to get people talking, experimenting and reaching for
that spoon...

CHIC COOKING FRENCH-STYLE

Classic brand Le Creuset has added another item to its iconic line of cookware. The
new-style Cast Iron 26cm Square Grillit has a specially designed ribbed interior that
produces distinctive, professional char-lines-perfect for grilled veg and tofu.
The grillit achieves an even, high-surface temperature whilst only using a low to medium
heat setting, so once added to the pan the foods exterior seals quickly, locking in moisture,
nutrients and flavour. The interior of the pan is coated with a hard-wearing specialist
satin black enamel finish, specially designed for high-surface temperature use.
Its available in a range of kaleidoscopic colours (we love the fresh and summery mint
green) and come with a lifetime guarantee.
Signature Cast Iron Square Grillit (cool mint), 99, lecreuset.com

EWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NE
7
 Real food
nutritional shakes
Dairy and gluten free, Puritions
alternatives to junk-filled meal
replacements and protein shakes
are made with a cocktail of
natural ingredients. Ready in just
30 seconds, with perfect portion
control, they are available in three
vegan flavours-raw hemp, vanilla
and chocolate.
By combining real foods, like
BIG SMOKE SET TO nuts, seeds and coconut, they
have formulated a mix with only

HOST VEGFEST
VegFest will be returning to
London this October.
With its inimitable style, the
vegan extravaganza will take
place at Olympia, hosting over
250 stalls, high profile speakers,
and an intersectional conference
among other activities.
The show aims to cover all
areas of living a vegan lifestyle,
so along with the tasty food (and
delicious discounts) vegans and
the veg-curious can find out all
about fitness and the latest in
vegan theory. There will be also
be live music, cookery demos
and different zones for each age
group.
To find out more about VegFest,
which takes place on October 22
and 23, visit london.vegfest.co.uk
Instant porridge
minus milk
It can be hard to find a porridge
suitable for camping (or just for
on the go) as most contain milk
powder. Happily, MOMA has now
launched a new variety that is
suitable for vegans.
The coconut and chia porridge pot
takes minutes to make-simply add
water, stir, and wait. Its hearty,
tasty, and filling. And with no added
sugar, its also healthier than many
grab and go options.
250 calories per serving that can
be mixed with dairy free milk
or yoghurt alternatives, such as
almond milk or soya yoghurt, to
create a healthy meal replacement,
an extra protein boost or a post
exercise recovery shake.
They can also be used in cooking
and baking.
According to nutritionist Amanda
Hamilton: The protein, healthy fats
and fibre in every mouthful means
they taste amazing, feed your body,
and make you feel fuller for longer.
If you have quality food or quality
ingredients that help you feel fuller
for longer, that helps hugely. I can't
over-emphasise that enough.
purition.co.uk

MORE VEGGIE STORES IN SIGHT AFTER PRET SUCCESS?

High street sandwich chain Pret a Manger opened its Little Veggie Pop Up shop on
Broadwick Street, Soho on June 1 this year-the plan was to keep it in place for one month.
Following its unprecedented success, chiefs are now considering their options when it
comes to their veg-based options on the high street.
According to CEO Clive Schlee: The warmth of the public response has taken us
completely by surprise. Sales at Broadwick St, far from falling, are up over 70 per cent on
last year. The shop is packed and this is the first time I have seen customers in London
sitting on the floor to eat their lunch. The energy of the shop is also quite remarkable. A
meat free environment seems to generate an infectious positive energy.
The original idea was to close the shop after four weeks, but we are now inclined to
keep it open slightly longer to see whether demand is still as strong once the initial hype
dies down. There are some who would like to convert every fourth Pret into a Veggie Pret,
and to explore its success in other markets too.

NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS
8
9
 Every spoonful is packed with the
tasty ancient grain sorghu, fortified
with vitamins free from gluten

VEGAN CEREAL
SCOOPS TOP AWARD
Gluten-free and plant-based cereal
Nutribix has taken home the award
for best breakfast food (as well as
best overall winner) at the prestigious
FreeFrom Food Awards.
This tasty cereal is made from
wholegrain sorghum, the latest super
grain. Containing fibre, proteins and
vitamins, it's a good breakfast food
for plant-based eaters and coeliac
disease sufferers alike. It is low in
sugar with just 1g per serving, and
tastes delicious with almond or
soy milk.

EASY QUINOA FOR FAST MEALS

The latest express product to hit supermarket shelves is this
innovative selection of ready-made quinoa pouches.
Quinola Mothergrain contains organic quinoa-a vegetable protein that is
full of vitamins as well as being gluten and cholesterol free. Unlike wheat or
rice, quinoa is a complete protein-containing all eight of the essential amino
acids. Its packed with dietary fibre, phosphorus, magnesium and iron. NASA
has even declared quinoa 'the most perfect food' you can find in the world.
This high protein grain comes in three flavours-golden vegetables, Indian-
style chickpeas and wholegrain. The pouches can be eaten cold or heated up
in the microwave, making them a good choice for lunches away from home,
or easy-cook dinners.

NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS
10
 Better than
olive oil?
A British oil is looking
to topple popular
extra virgin olive off
the top spot.
Rapeseed oil from
Borderfields is made
entirely from home-
grown crops. Each
batch of rapeseed is
gently pressed and
filtered five times
-said to result in a
pure, simple product with a subtle, buttery flavour in each
and every bottle.
The oil contains half the saturated fat of olive oil and a near
perfect blend of omegas 3, 6 and 9, as well as a high smoke
point-which means it maintains its natural benefits at high
temperatures-offering a deliciously healthy and delightfully
versatile option for roasting, frying, drizzling, sizzling
and baking.
Borderfields oils come in a range of flavours including
original as well as chilli, basil, lemon and garlic varieties.

GET READY FOR BAKE OFF

Kitchenware company Joseph Joseph has released
new tools as part of its baking range-just ahead of
Bake Off season.
The two tools are called glaze and fin. Glaze is
a refillable silicone pastry brush, designed to be
mess-free. It features two interchangeable non-drip
heads-perfect for glazing your vegan masterpieces.
The flexible silicone bristles are easy
to clean and gentle to touch so
toppings and cakes wont be
dented and the bristles wont
fall out.
Fin is a silicone bowl scraper
allowing the baker more
movement and ensuring no
mixture goes to waste. This
flexible bowl scraper comes with
an integrated foot meaning the tool
can stand upright when not in use,
preventing messy and unhygienic
worktops and making storage easier.
josephjoseph.com

NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS

11
 Hot
1 2

PRODUCTSON EDITORS
PICK
BEST
OUR PICK OF THE
E
THE VEGAN SCEN
1 Create perfect, flavourful, crispy veg with this
kit. Simply mix the pack contents with water, 3 4
coat your veg (we love cauliflower) and fry.
Hari Ghotra Pakora Vegetables,
harighotra.co.uk

2 This delicious chocolate combines innovative

flavours (rose oil anyone?) with high quality raw
ingredients. Intense and flavourful.
Conscious Organ Raw Chocolate,
consciouschocolate.com

3 Crunchy and moreish, these pitta chips come

in a range of flavours, some of which-including
the spicy chilli, are vegan. Perfect with a cooling
guacamole.
Soffles Pitta Chips, soffles.com
5
4 This satisfyingly thick yoghurt has 7g of
protein per pot, its naturally low in sat fat, a
great source of calcium, and vitamins D and
B12-and its delicious too.
Alpro Go On Mango, alpro.com

5 The brand behind these healthy fruit and

nut bars has launched two tasty new flavours-
mocha & caffeine and double choc & chilli-
perfect for those looking for a twist on the
traditional raw bar concept.
Good Full Stop bars, goodfullstop.com

6 It can be difficult to find a cruelty-free

sunscreen. This one is certified by animal
charity Peta, and contains no chemical actives,
6 7
no synthetic fragrances, and no parabens. This
US brand launched in the UK earlier this year.
Bare Republic Natural Mineral Sunscreen
SPF 40, barerepublicnaturals.com

7 Rethink your traditional cuppa with this

innovative new brand. To counteract the loss
of nutrients through the bag, this tea is ground
to dissolve in hot water. We love the zesty citrus
zen flavour.
Teaforia Citrus Zen, teaforia.co.uk

12
 BOOK REVIEWSWe give our verdict on the latest plant-based guides
MAMA TRIED:
TRADITIONAL
ITALIAN COOKING
CECILIA GRANATA
Microcosm Publishing
8.99
Filled with rustic traditional
Italian recipes and creative
food-inspired illustrations,
Mama Tried presents
cooking as an art form.
Artist and vegan chef Cecilia
has displayed her favourite
cruelty-free recipes for
home-cooked Italian food
in an aesthetically pleasing
yet easy to follow format.
Throughout, Cecilia allows
readers to adjust quantities
and ingredients to suit their
discretions and taste buds.
Organised alphabetically it
features dishes ranging from
seitan scallops with capers
and thyme, to homemade
lemon liqueur, and
aphrodisiacs such as saffron
and asparagus lasagna.
This quirky recipe book
is the perfect companion
for any experimental cook
or anyone that enjoys
delicious authentic Italian
cooking.
THE HELP
YOURSELF
COOKBOOK FOR
KIDS
RUBY ROTH
Andrews McMeel
Publishing 14.99
Jam-packed full of exciting
recipes and charming
illustrations, this book
encourages children to get
involved with the cooking
process. Inside you will find
60 enticing plant-based
recipes with fun titles kids
will love. These include
the Un-Stick in the Mud
Chocolate Smoothie and
Tiger Stripes Seaweed
Salad. To begin with, author
Ruby Roth introduces
kitchen safety in an easy to
follow child-friendly format
which discusses topics from
chopping to boiling. With
few steps in each recipe and
easily sourced ingredients,
kids wont be intimidated
by the procedure or by the
foods they are working with
or eating. Whilst the guide
is geared towards children,
adults will thoroughly enjoy
these drinks and dishes too.
NOURISHING
NOODLES:
SPIRALIZE
CHRIS ANCA
Race Point Publishing
14.99
In this book, blogger turned
author Chris Anca shows you
how to make tasty, nutritious
vegetable noodle meals in
minutes using a spiralizer.
From courgettes and carrots
to cucumbers and apples,
you can transform your
ordinary veggies and fruit
into a scrumptious bowl of
noodles with the help of this
cookbook. This noodle guide
contains over 90 vegan-
friendly, gluten-free recipes
divided into seven chapters
-breakfasts, appetisers and
snacks, soups, raw entrees,
entrees, desserts, and extras.
Vibrant, colourful photography
adorns the pages throughout,
making the dishes look even
more appetising than they
already sound. Whether you
prefer carrot noodles with
zesty garlic sauce or ranch
noodle salad with BBQ
almonds, there is a dish to
suit every taste.
13
 COOK
like a pro
Take your cookery up to the next
level with our kitchen skills series

14
PART TWO: Tools of the trade

W
ant to cook like a (vegan) pro? My first
secret is to use the best tools. Whenever
I teach cooking classes, I always stress
the importance of quality tools. They
will last you a lifetime, while shoddy ones will
end up costing you more as you need to replace
them. They may not function at all and be a bit
frustrating. I recently prepared sushi for some
friends during a yoga retreat at a lovely private
villa in the mountains in Majorca, Spain. The
colander in the kitchen was obviously purchased
at a discount store, and during rinsing, half the
grains of rice fell through the gigantic holes. Mildly
annoying, it served its purpose to remind me about
the importance of top notch items for this article.

In addition to saving money (in the long run) well-crafted

tools make cooking more enjoyable. While I love to
cook, I still want my time for the beach and other leisure
activities, too. Tools that are properly manufactured feel
better in your hands and also contribute to quicker and
easier cooking.
Several essential kitchen items exist regardless of
various factors that impact cooking. These I believe are
great in every kitchen.

MY TOP 10 KITCHEN MUST HAVES:

1
One good knife
It need not be expensive, but it does need
to be sharp. I typically sharpen my knife
once per week, but of course depends upon
usage.

2
Best blender you can afford
I use my blender every day. For soups and purees,
to smoothies, to vegan pts and cheeses. Small
'bullet' style blenders are fine to start with but they are
not as versatile as full size blenders. Various brands
exist on the market. At our vegan school we teach with
Blendtec, a very good brand that is easy to clean and
has both a wet jar (or principal jar) and a dry jar. The
main jar is used for sauces, smoothies and
gadget can even chop up an avocado pit. This jar is taller
and comes with a plunger/tamper to help mix up bits.
After years of use the jars do become a bit cloudy but
they are excellent machines. They do not offer a dry nut
jar, so for this reason we teach with the Blendtec. Many
students with a Vitamix
who use the dry jar wish
they had the versatility.

general blending of drinks, to baby food,
soups, and salsas. The dry jar makes
nut butters, grinds flax seeds (for
optimum health it is best to grind
seeds just prior to use versus buying
ground flax meal) and blends fresh
herbs into divine pestos. The dry jar
also makes fantastic cheese from raw
nuts and even glorious homemade facial
scrubs - inexpensive, easy, and no
animal testing.
Another classic blender is the
Vitamix. Also very powerful this
3
Lemon juicer
Lemons make
almost everything
taste better. I was first
introduced to a lemon
juicer by a friends mother
who had every kitchen
gadget known to mankind
and she told me this was
what she buys for every
bride as a must have. I like
the style that juices directly

15
 my blender and I save
counter space. After blending, simply
pour smoothie of fruits/vegetables into nut milk bag and
squeeze. The remaining pulp can be mixed with spices
and dehydrated for tasty snacks.

into the fruit, but you then usually need to
strain the seeds/pips. The illustrated juicer
is fine and catches the seeds, but I like the
8
Piping Bags
These are usually available in specialty baking
shops as well as online. I like the disposable ones,
but reusable ones are available. In a pinch you can
use a plastic bag, simply cut off the corner and fill with
sauce/frosting/pate. In the photo above I did not even
have access to a plastic bag, so I used about metre of
plastic wrap and twisted it to form an almost piping bag.
We teach the best thing to have in the kitchen is a good
imagination.

hand control of the smaller one. There are
other versions that squeeze a half lemon or
lime, but many fruits can exceed size of
apparatus, so I usually refrain from
this type.
9
Mini muffin pan
I love to entertain and make
canapes. These mini pans are
great for both savoury and sweet
dishes, such as mini polenta bites

4
with creamy coconut and chilli
Zester mushroom ragout.
For decor. (see image below)

10
Baking moulds

5
I use these for making
Pen and paper vegan cheeses, shaping
Or a computer to make notes. grains, such as cous cous, rice, and more.

6
Various other factors can affect the addition of other
Microplane tools in your kitchen including, how many people are in
For grinding my the household, and a desire to eat more raw (juicer then
favourite spices recommended).
such as tonka, nutmeg, There is no one perfect setup for all. The best thing is to
ginger, fresh turmeric. try various tools and get into the habit of cooking more for

7
yourself and others. Make it easy, fun and a group activity.
Nut milk bag
For straining.
While we juice STEPHANIE PRATHER is the
on occasion at our founder of Vegan Gastronomy
school, I have become Culinary Academy in Spain
accustomed to using my and she writes the worlds first
blender to make juices. vegan column in the Majorca
At home I have no juice Daily Bulletin each Tuesday.
machine. It is much For more information, visit
quicker and easier vegangastronomy.com.
to make them with

16
HOMEMADE KETCHUP
This homemade ketchup
packs an incredible flavour with
so many nutritious ingredients.
It is mildly hot (something you
can adjust to your taste), faintly
sweet, and rich. It can be eaten
by the spoonful, but it also
pairs well in any recipe that
calls for chilli sauce or ketchup-
sandwiches, pasta, sauces,
soups, dips, and spreads.
Makes: 200-300g (-1 cup)
About 60g ( cup) tightly
packed semi-dried tomatoes
(if using shop bought dried
tomatoes, soak them in water
for 2 hours, then drain and use)
2 medium Roma tomatoes,
roughly chopped
2 Medjool dates, pitted
1 small garlic clove
5 tbsp cold-pressed extra virgin
olive oil
1 tbsp balsamic vinegar
1 tsp paprika
2 tsp chilli flakes
tsp dried oregano
tsp dried basil
Sea salt flakes, and
freshly cracked black
pepper, to taste
1 Place all ingredients in a
blender and process until silky
smooth with the consistency
of ketchup.
2 Spoon into airtight jars, leaving
no air bubbles, if possible. Cover
and refrigerate. The ketchup
is best when fresh but can be
stored in the refrigerator for up
to 1-2 weeks.
Recipe from Nourishing Noodles:
Spiralize Nearly 100 Plant-Based Recipes
for Zoodles, Ribbons, and Other Vegetable
Spirals by Chris Anca, published by Race
Point Publishing (14.99), is out now.
Photography by Chris Anca.
17
 te d
rea
s c ely n
c ipe lusiv ega
Re exc ok V
C o
for

18
 T ime for a
Mexicancuisine

Mexican Feast!
Create a table full of Mexican delights that all happen to be totally vegan too. Add
bowls of green rice, smashed avocados with lime zest, pink pickled onions, and slices
of radishes and cucumber so everyone can fill their own soft corn tacos, and dig in.

SMOKY BBQ CHIPOTLE BEANS 2 In a large pan, heat the oil and gently
sweat the onion, adding the garlic in
Serves: 6 after a few minutes.
3 Using a food processor or stick
2 tomatoes blender, blitz the roasted tomatoes
1 tsp sugar with the entire tin of chipotle chillies,
Sprinkle of salt including the adobo sauce. Add to
1 tsp olive oil the pan.
3 tsp sunflower oil 4 Next add the oregano, rosemary,
1 white onion cumin, cinnamon and bay leaf and stir
4 cloves garlic, peeled on a medium heat so the tomato liquid
tin chipotles in adobo sauce* begins to reduce.
1 tsp oregano 5 Add in the kidney beans and black
1 tsp rosemary leaves, minced beans, plus the chopped coriander

Cook's Info 1 tsp cumin seeds

1 tsp ground cinnamon
*These are chipotle 1 bay leaf
peppers in hot sauce, and can 400g (1 cups) kidney beans
be found in supermarkets. 400g (1 cups) black beans
Waitrose makes a 'cook's 1 bunch of coriander with stalks cut off
brand' version. and finely chopped
Coriander stalks, finely chopped
stalks.
6 Simmer for another twenty minutes
until the beans begin to break down.
If the mixture begins to stick to the
pan, add a little water and continue to
reduce.
7 Serve with torn coriander leaves and
a drizzle of sour cream.

Per serving: 1 Preheat the oven to 150C/Gas mark Recipe by Meriel Armitage of Club Mexicana.Club
2/300F. Cut the tomatoes in half and Mexicana specialise in making 100% vegan Mexican
215 4.6g 0.7g 4.2g 0.4g 12g street food for festivals and private catering (www.
place on an oven tray, drizzle over sugar, clubmexicana.com, follow on Twitter @clubmexicana).
kcal Fat Saturates Sugars Salt Protein
salt and a little olive oil. Roast for an hour. Photography and food styling by Ava Szajna-Hopgood
19
 Top tip
Check online at
www.Barnivore.com
to make sure your
beer is vegan

20
 Mexicancuisine
BEER MARINATED SEITAN
Serves: 6

200g (7oz) seitan, thinly sliced*

1 red onion, thinly sliced
3 garlic cloves, chopped small
Juice of 1-2 limes
330ml (1 cups) dark beer or ale
Handful of coriander (leaves only)

1 Place the thinly sliced seitan in a

medium-sized bowl. Add in the red
onion, garlic, lime juice and beer.
2 Using your hands, mix all the
ingredients together so all the flavours
can marinade together. Cover and leave
in the fridge for 2-6 hours.
3 Remove the seitan from the marinade, Per serving:
and then save back the liquid using a
sieve to separate it from the onions and
562

kcal
17.5g

Fat
1.9g

Saturates
2.4g

Sugars
0.8g

Salt
13g

garlic.
4 Fry the seitan on a medium heat until
browned on all sides.
5 Add in the marinade and reduce until
only a small amount of liquid remains in
the pan, which has now thickened.
6 Serve with warm tacos, fresh
guacamole, sour cream (unsweetened
soya or coconut yoghurt mixed with
lemon juice to taste), finely sliced lettuce
and your favourite chilli sauce.
*See our vegan glossary on page 50.
Recipe by Meriel Armitage of Club Mexicana.
Club Mexicana specialise in making 100% vegan
Mexican street food for festivals and private
catering (www.clubmexicana.com, follow on
Twitter @clubmexicana). Photography and food
styling by Ava Szajna-Hopgood
Protein
Top tip
Fresh-baked cornbread is
JALAPENO CORNBREAD the perfect way of adding
a different side dish to the
Serves: 6
table- its easy to travel
with too, so ideal for pot
520ml (2 cups) soya milk
lucks and parties
2 tsp apple cider vinegar
450g (3 cups) cornmeal*
225g (2 cups) plain flour 1 Preheat oven to 180C (Gas Mark 4,
2 tsp baking powder 350F) grease and line a 20cm baking
80ml ( cup) sunflower oil pan.
2 tbsp maple syrup 2 In a medium bowl, whisk together the
1/2 tsp salt soya milk and the vinegar and set aside.
Handful of jarred jalapenos 3 In a large bowl, sift together the
cornmeal, flour, baking powder and salt.
*This is different to cornflour. It is ground
4 Back in the soya milk bowl, add the
from dried maize and can usually be found
oil and maple syrup, and whisk for
in the world food aisle.
around two minutes, until it is foamy
and bubbly.
5 Pour the soya milk mixture into the
dry ingredient bowl and mix together
using a large wooden spoon or a firm
spatula. Then pour the batter into the
prepared baking pan and carefully lay
on the jalapeno slices over the top.
6 Bake 30-35 minutes, until a toothpick
inserted into the centre comes out
clean.
7 Remove from the oven and allow to
cool for ten minutes. Then slice into
squares and serve warm with the rest of
your feast.

Per serving: Recipe by Meriel Armitage of Club Mexicana.Club

Mexicana specialise in making 100% vegan Mexican
165 0.7g 0.1g 3.0g 0.0g 27g street food for festivals and private catering (www.
kcal Fat Saturates Sugars Salt Protein
clubmexicana.com, follow on Twitter @clubmexicana).
Photography and food styling by Ava Szajna-Hopgood

21
 Top tip
Madeira wine can be tricky to get
hold of but it adds a real clout of
smoky flavour to the filling here.
A bottle should last a few
years in your kitchen store
cupboard, so its definitely
worth the investment.

22
 Mexicancuisine

SWEET POTATO EMPANADAS need more flour or water, add until it is

WITH SMOKY LEEK AND TEMPEH firm enough to roll with.
6 Gather into a ball, divide each half and
Serves: 6 cover in cling film. Refrigerate for one
hour.
For the pastry: 7 In the meantime, you can get on with
2 medium-sized sweet potatoes the filling. In a large pan, heat the oil and
180g (1 cups) plain flour onion, just before it begins to brown.
70g (1 cup) whole-wheat flour Add in the leek and sweat it for a further
70g ( cup) fine cornmeal two minutes.
1 tsp sea salt 8 Add in the tempeh, followed by the
2 tbsp coconut oil, at room garlic and cumin.
temperature 9 Pour in the Madeira wine and liquid
aminos or soy sauce, along with the
For the filling: tomato puree and water. Stir the mixture
2 tbsp sunflower oil through so everything is well combined,
1 small onion, finely chopped and leave to simmer for five minutes so
1 large leek, chopped small it can thicken.
200g (1 cup) pack of tempeh*, 10 Season to taste, then take off the
crumbled heat and transfer to a separate bowl to
3 garlic cloves, chopped small cool.
1 tbsp cumin seeds 11 Now its time to assemble your
2 tbsp Madeira wine empanadas. Preheat the oven to 180C
1 tbsp of liquid aminos or soy sauce (Gas Mark 4, 350F) and grease and line
4 tbsp tomato puree a large baking tray.
2 tbsp water 12 On a lightly floured surface, unwrap
1 tsp dried oregano the first ball of dough, and roll out to
Salt and pepper to taste about 5mm thick. Using a 10cm circle
*See our vegan glossary on page 50 cutter, stamp out as many circles as you
can.
1 Preheat the oven to 200C. (Gas Mark 13 Put a heaped teaspoon of filling in
6/400F). Prick the surface of the sweet the centre of each pastry circle. Moisten
potatoes with a knife and roast for one the edges with a little water, then press
hour. the edges together to form a filled
2 Remove from oven and split the skin of empanada.
the potato so the flesh can cool slightly. 14 Place on the baking tray and repeat
3 In a mixing bowl, mix both the flours until all the pastry is used up. Crimp the
with the cornmeal and salt. edges of the empanadas with a fork to
4 In a small bowl, mash the sweet seal, and brush over with a little soy milk
potato with coconut oil until smooth. to add a shine.
5 Add the sweet potato to the flour 15 Bake for 20 to 25 minutes until the
and mix until a smooth dough forms. It empanadas have browned, and serve
should come easily into a ball, so if you with a fresh salad or sweetcorn salsa.

Per serving:
Recipe by Ava Szajna-Hopgood of Guac and Roll.
(www.shakeguacandroll.com, follow on Twitter @ 449 10.6g 3.6g 17.0g 0.9g 15g
guacandrolluk) Photography and food styling by kcal Fat Saturates Sugars Salt Protein
Ava Szajna-Hopgood

23
24
 Mexicancuisine

CHURRO BITES WITH DARK
CHOCOLATE SAUCE POTS
Serves: 6
225ml (1 cup) water
2 tbsp caster sugar (plus a little
more for sprinkling over the finished
churros)
tsp salt
2 tbsp sunflower oil
260g (2 cups)plain flour
1 tsp ground cinnamon (plus more
for sprinkling)
Plenty of sunflower oil for frying
100g (4 oz) plain dark chocolate
100ml ( cup) soya cream
1 In a medium-sized pan, boil the water,
then add in the sugar and salt until
dissolved. Stir in the oil, then remove
the pan from the heat.
8 Do the same for the rest of the
mixture, until you have a tray full of little
churro bites.
9 For the chocolate pots, break up
a 100g bar of dark chocolate, and
microwave for two minutes, until it has
almost melted (test at one minute to
be sure the chocolate doesnt burn).
Whisk the chocolate so it melts down
into a liquid, then pour in a little soya
cream at a time, until you have a rich,
gooey chocolate sauce. Spoon into shot
glasses and plate up next to a pile of
churros.
Recipe by Ava Szajna-Hopgood of Guac and Roll.
(www.shakeguacandroll.com, follow on Twitter @
guacandrolluk) Photography and food styling by
Ava Szajna-Hopgood
Per serving:
315 11.0g 4.9g 15.0g 0.4g 5.7g

kcal Fat Saturates Sugars Salt Protein

2 A little at a time, stir in the flour and

cinnamon until well combined.

3 Pour the mixture into a piping bag

with a large open star tip. Use your index
finger to stop the mixture coming out of
Top tip
the bottom. You can shape the churros
anyway youd like. Simply
4 Get a tray or plate covered with track down a piping bag
greaseproof paper ready near your pan, and an open-star tipped
along with a little plate of cinnamon and nozzle (youll find them in
sugar. most baking sections of
supermarkets).
5 Heat a small pan of oil. Squeeze small
bite-size amounts of churro batter out of
the piping bag and into the oil-making
sure to keep the piping nozzle a good
5cm clear of the surface of the oil. Use a
sharp knife to cut off the mixture once
youve squeezed about a tablespoon in
for frying.

6 Repeat, frying about two or three

churros in the pan at one time, until
each churro goes a slightly darker brown
colour, and have floated to the surface
of the oil.

7 Remove from the pan and place on

the greaseproof tray, sprinkling over
some cinnamon and sugar while the
batter is still hot.

25
 Mexicancuisine

MEXICAN RICE 1 Half fill a large pan with boiling water and add the rice.
Bring to the boil, then reduce to a simmer and cook for 20
Although rice is an easy and simple side dish that goes minutes until the rice is tender. Drain and set aside.
with most mains, it can get a little bit boring. Bring brown 2 Heat the oil in a large pan and add the onion and garlic.
rice to life with these Mexican flavours which can be paired Cook for 2 minutes, stirring continuously, until softened but
with any Mexican dish. not coloured.
3 Add the cooked rice to the pan along with the remaining
Serves: 4 ingredients, and season with salt and pepper. Bring to a
simmer and cook, covered, for 15 minutes, until all the
250 g/9 oz/generous 1 cups brown rice water has been absorbed.
1 tbsp olive oil 4 Serve hot, garnished with chopped coriander (cilantro)
1 medium onion, chopped and with a lime wedge alongside.
2 garlic cloves, crushed
200 ml/7 fl oz/generous cup passata Edited recipes from Hungry Healthy Happy: How to nourish your body
without giving up the foods you love by Danii Martin, photography by Jacqui
100 ml/3 fl oz/scant cup vegetable stock Melville (Jacqui Small, 20), out now.
tsp cayenne powder
tsp ground cumin Per serving: Fat 3.5g, Saturates 0.6g, Sugars 5.6g, Salt 0.1g, Protein 3.5g
tsp paprika
3 tbsp chopped fresh coriander (cilantro), to garnish
lime wedges, to garnish
sea salt and black pepper

26
27
 Nutritionist's
Notebook:
hi a S e e d s
C
C
Viva! Healths Veronika Powell hia seeds are popping up
MSc, takes a close look at this everywhere these days,
fashionable food from savoury snacks and
breads, to sweet desserts
and breakfasts. Are they just a
fun addition to your diet or do
they pack a powerful punch of
nutrients?
A LITTLE BIT OF BACKGROUND
Chia plant-salvia hispanica-belongs to
the mint family and naturally grows
in Central America, from Mexico
to Nicaragua. Chia seeds were a
common food for the Aztecs and also
the Teotihuacan and Toltec people.
The Mexican Tarahumara tribe is
famous for being the worlds greatest
distance runners and they rely on a
28
drink called Iskiate, a mixture of chia
seeds, lemon and water for energy.
As chia seeds gained popularity,
their cultivation expanded and
today, chia is grown in Mexico,
Guatemala, Nicaragua, Argentina,
Bolivia, Ecuador and Australia. New
varieties of chia have been developed
in the United States for cultivation in
northern latitudes to prevent frost
damage.
Chia cultivation requires only
low amounts, or no, fertilizers and
doesnt need too much water so its
a very environmentally-friendly
crop. Also, there are no major pests
or diseases affecting chia plants and
essential oils in chia leaves have
repellent properties against insects-
ideal for organic farming.
 WHATS IN IT FOR YOU? Nutrient 100g 1 teaspoon Recommended intake (adults)

T
(3.4g)
his tiny little seed truly is a nutritional
powerhouse-its an excellent source of Energy kcal 486 17 2,000-2,500
energy, healthy omega-3 fats, protein, Energy kJ 2034 69 8,400-10,500
fibre, calcium, potassium, magnesium,
selenium and iron. Chia seeds can be mottled Protein (g) 16.5 0.6 45-55
black, grey or white but brown indicates the Fat (g) 31 1 75-99
seed is unripe. In terms of nutrition value
theres no difference. - saturated fat 3.3 0.1 23-31 (maximum)
Chia seeds have the absolutely best fat - monounsaturated 2.3 0.08
composition possible-of total fat, 55 per cent 52-68
- polyunsaturated 23.6 0.08 (all types of unsaturated fats)
is omega-3 fats (that we need the most of), 18
per cent is omega-6 fats (that we need less of), Fibre (g) 34 1.2 18
six per cent omega-9 fats (we need some of
these too) and 10 per cent saturated fat (that Calcium (mg) 631 21 700
we dont need but most oils contain a low Iron (mg) 7.7 0.3 8.7-14.8
percentage).
Chia seeds are also packed with powerful Magnesium (mg) 335 11 270-300
antioxidants which not only help protect Potassium (mg) 407 14 3,500
our health but can also help reduce levels of
inflammation in the body. Latest studies show Selenium (g) 55 1.9 60-75
that the antioxidant content is even higher Zinc (mg) 4.6 0.16 7-9.5
than previously thought.

HOW DO YOU USE CHIA?
Chia seeds can be eaten whole, raw
or cooked, ground into flour, mixed
in drinks or pressed for oil. They
have a neutral flavour which makes
them very versatile. Ground seeds
can be added to breads and sweet
bakes or blended with smoothies or
soups for a nutrition boost. Whole
seeds can be included in a wide range
of foods for a little texture-cereal,
granola bars, smoothies, salads, bean
burgers, crackers, pancakes.
Chia seeds absorb 10-12 times
their own weight in water and when
soaked, they form a gelatinous
sphere. This is a great property of
the little seed because you can easily
make a nutritious chia pudding with
just chia seeds, sweetened plant milk
and fresh or dried fruit-mixed in
a ratio of about 1:10 chia to liquid
and soaked for a couple of hours or
overnight. See veganrecipeclub.org.uk
for recipes.
Eating or drinking soaked chia
seeds improves your hydration as
they gradually release water when
digested. Soaking also improves
the availability of the nutrients and
makes chia seeds easier to digest.
But precisely because chia seeds
absorb water so well, if you eat them
unsoaked, make sure you also drink
plenty of water so they dont soak up
water from your body.
Soaked chia seeds can also work
as an egg substitute in baked foods
because of the gel they produce.
Use about one tablespoon
of seeds mixed with three
tablespoons of water to replace
one egg-use ground flaxseed if
you dont want the seeds
to be noticeable (whole
seeds would look like
poppy seeds in the finished bake so if
you dont want that, use ground chia
and no one will know).
ANYTHING TO WORRY ABOUT?
No, not really as far as we know. As
with anything else, you shouldnt rely
on one food to provide most of your
nutrients so its good to mix things up
so your diet doesnt lack variety.
TAKE HOME MESSAGE
Chia seeds are an excellent addition
to your diet and provide a bunch
of important nutrients. Growing
of chia is also sustainable and
environmentally friendly although
chia seeds are an imported food so
the shipping obviously isnt entirely
green.
It might seem that chia seeds are
expensive but you only use small
quantities so when you do the maths
and dont use excessive amounts, its
good value for money in terms of its
health benefits.
Find out more at vivahealth.org.uk

29
 KIWI, KALE & CHIA PARFAIT
This smoothie can easily be the
dessert of a fancy dinner or served as
breakfast on a grey Tuesday morning
thats how versatile and, in fact, simple
it is. Packed with kale and avocado, it
still tastes very sweet and fruity and
looks rather stunning with its different
layers.
Serves: 2
30
For the chia pudding:
3 tbsp chia seeds of choice
1 tsp vanilla extract
1 tbsp maple syrup
250ml (1 cup) unsweetened plant
milk of choice
For the Kiwi Fruit Smoothie:
ripe avocado, stone removed
1 ripe green kiwi fruit
1 frozen banana
1 handful kale or spinach, stems
removed (organic if possible)
125 ml (4 fl oz/ cup) coconut water
(or coconut milk)
juice of lime
To Serve:
ripe green kiwi fruit, finely sliced
and chopped
nut butter
fresh blueberries
granola of choice
desiccated coconut
fresh lemon balm leaves, optional
Add the avocado and kiwi fruit flesh
to a blender along with the rest of the
kiwi fruit smoothie ingredients.
Green Kitchen Smoothies: Healthy and colourful
smoothies for every day by David Frenkiel and
Luise Vindahl (Hardie Grant, 15.00)
CHIA & RASPBERRY
PUDDING
This raspberry variation
of a chia pudding is simple,
satisfying and very delicious
as a breakfast or snack.
You could even serve it for
dessert if you sweeten it
slightly by blending dates
with the milk. It is also
perfect as a quick, on-the-
go breakfast to keep in
the fridge. Add whatever
toppings you prefer. We like
to add some nut butter as
it balances out the sweet
and tangy fruit flavours.
Serves: 2 or 1 large serving
120g (4 oz/1 cup) fresh
ripe raspberries or thawed
3 tbsp desiccated coconut
3 tbsp black chia seeds
tsp ground vanilla or
vanilla extract
250 ml (8 fl oz/1 cup)
plant milk of choice
Green Kitchen Smoothies: Healthy
and colourful smoothies for every
day by David Frenkiel and Luise
Vindahl (Hardie Grant, 15.00)
For the Topping:
hazelnut butter (or any
other nut butter)
green kiwi fruit, chopped
fresh raspberries and
blackberries
fresh mint leaves
hemp seeds
1 Put the raspberries in a
bowl and mash them with
a fork. Stir in the coconut,
chia seeds and vanilla and
then pour over the milk and
mix until well combined.
2 Stir every now and again
for the first 10 minutes
to prevent lumps from
forming. Set aside to soak
in the fridge for at least 30
minutes or overnight. The
pudding is ready when the
consistency is thick and
jelly-like.
3 Spoon into two medium-
sized glass jars or a large
one. Cover with a layer of
nut butter and finish with
the fruit, a few mint leaves
and a sprinkling of hemp
seeds. It can keep for a
couple of days in the fridge
(without the toppings),
if unopened.
31
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Cook Vegan contains extensive information on plant based cookery and techniques with recipes
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33
 RAW
am b i t i on
TOMATOES AND HERBS
Tomatoes are well known
for their anti-inflammatory and
anticancer carotenoid crusaders
lycopene and beta-carotene. There
are hundreds of varieties, from the
common Roma, cherry, and grape to
Fresh flavours meet simple techniques
the less familiar heirloom varieties,
such as green zebra, black crimson,
cherokee purple, brandywine, and
red cup-each with its own distinct
taste and personality. Serve with
your favourite whole-grain baguette
or gluten-free bread for an amazing
starter to any meal.
Serves: 2

4 large ripe tomatoes, sliced in

-inch rounds
3 tbsp coarsely chopped or ripped
basil
3 tbsp olive oil
Sea salt, to taste (flaked sea salt is
best)
Freshly ground black pepper, to
taste

1 Arrange the sliced tomatoes evenly

on a plate.
2 Sprinkle the fresh basil over
tomatoes.
3 Drizzle with olive oil, finish with sea
salt and black pepper, and serve.

Recipe from Crazy Sexy Kitchen, 18.99,

Hayhouse.co.uk

Per serving:

216 15.8g 2.3g 13.0g 1.0g 2.6g

kcal Fat Saturates Sugars Salt Protein

34
 Lighterbites
BEETROOT RAVIOLI WITH
CASHEW CREAM CHEESE
Homemade raw ravioli may seem
daunting, but its actually quite easy.
And this rendition contains the powerful
phytonutrient betanin, which helps
to neutralise nasty free radicals in the
body. These revolutionary raviolis are
a splendid start to any Mediterranean-
inspired meal.

Serves: 4 to 6

For the marinade

65ml ( cup) olive or garlic oil
1 lemon
Sea salt, and freshly ground black
pepper, to taste
beetroot ravioli
2 large beetroots, peeled and sliced
into paper-thin rounds
Half recipe (1 cup) cashew cream
cheese (recipe below)

For the Asparagus Salad

bunch asparagus
1 tbsp toasted pumpkin-seed oil,
or quality olive oil
lemon
Sea salt, and freshly ground black Recipe from Crazy Sexy Kitchen,
18.99, Hayhouse.co.uk
pepper, to taste

For the garnish (optional)
Fresh minced chives
Aged balsamic vinegar
Sea salt, and freshly ground black
pepper, to taste
1 Prepare Marinade: Combine olive oil,
squeeze of lemon, salt, and pepper in a
bowl. Add sliced beetroots and marinate
for at least 1 hour to overnight.
2 Prepare Ravioli: lay half of the sliced,
marinated beetroots on a flat surface
(these are the bottom layer of your
ravioli). Using a spoon, scoop one
tablespoon of the cashew cream cheese
in the center of each beetroot slice (you
could also use a pastry bag). Cover the
cheese with another sliced beetroot to
complete the ravioli.
3 Prepare asparagus salad: shave the
asparagus into long, thin pieces using a
veggie peeler. Combine the asparagus,
toasted pumpkin-seed oil, squeeze
of lemon, and a sprinkling of salt and
pepper in a bowl, and gently toss to mix 130ml ( cup)water
ingredients well. 2 tbsp lemon juice
Do this just before serving, to ensure you 1 tbsp nutritional yeast
keep the crispness of the veggies. 1 tbsp onion powder
4 Serve: place 6 to 8 ravioli on each 1 tbsp finely diced chives
plate. Arrange a handful of shaved and 15g ( cup) finely minced parsley
dressed asparagus salad on top of the 1 tbsp finely minced shallots or
ravioli. Garnish with minced chives, red onion
a drizzle of aged balsamic vinegar, tsp sea salt
cracked pepper, and a pinch of sea salt Freshly ground black pepper, to taste
if using.
1 Blend the soaked cashews with water
and lemon juice in high-speed blender,
CASHEW CREAM CHEESE
until smooth. Pause often to scrape
Say hello to a smooth, savoury, sides of blender and fold ingredients to
dairy-free alternative to cream cheese. ensure a creamy texture.
After trying this cheese-tastic delight, 2 Transfer the mixture to a bowl and
youll forget about your old standbys. add the nutritional yeast, onion powder,
chives, parsley, shallots, salt, and
Makes: 1 recipe (makes 2 cups) pepper, mixing thoroughly.
Per serving:
270g (2 cups) raw cashews, soaked for
322 27.4g 4.6g 5.0g 0.5g 7.9g
a few hours or overnight in water, to
kcal Fat Saturates Sugars Salt Protein
soften

35
36

RAW SUSHI
This is a great way of using
cauliflower rice. It doesnt hold together
as well as regular rice does, so if youre
new to the technique, try making the
sushi rolls with it first, before the more
complicated hand rolls.
Serves: 4
Lighterbites
avocado. Carefully remove the avocado
slices from the skin and fan out along
the top of your sushi roll, covering it
completely.
5 Repeat the process until you have
used all of the ingredients-you should
have enough to make about 4 more
rolls. Finally, cut your rolls into 6 pieces
each and serve with the miso-ginger
dipping sauce.

300g (1 cup) cauliflower rice

1 tbsp rice vinegar
(or brown rice vinegar)
1 tbsp nama shoyu
(raw soy sauce, tamari soy sauce,
or Bragg's liquid aminos)
1 tsp freshly squeezed lemon juice
10 x 20-cm/8-inch square nori sheets
1 red pepper, finely sliced
2 spring onions
60g (1 cup) enoki mushrooms
1 avocado, cut in half and stoned/
pitted
Variations
Make these rolls in the same way,
replacing the red pepper, spring
onions and enoki mushrooms with
young asparagus spears, yellow
pepper and carrot for an alternative
flavour combination. Or try hand-
rolling the sushi rice into bite-sized
pieces, top with a very thin slice of
pickled beetroot and wrap with a
band of nori.

Miso-ginger Dipping Sauce Per serving:

170g ( cup) white miso paste 256 10.9g 1.8g 4.9g 4.7g 15.8g
1 tsp grated fresh ginger kcal Fat Saturates Sugars Salt Protein
1 tbsp grated orange zest
Recipe from Plant-based Paleo by Jenna Zoe
Variation Fillings
1 yellow pepper
1 small carrot, finely sliced
1215 young asparagus spears
12 pickled beetroots/beets, finely
sliced

1 Firstly, mix all of the ingredients for

the miso-ginger dipping sauce together
with 4 tablespoons of water in a small
bowl. Cover and set aside.
2 Next, make your sushi rice by
combining the cauliflower rice with the
rice vinegar, nama shoyu and lemon
juice in a large mixing bowl.
3 Lay out one sheet of nori, place 2
heaped tablespoons of the sushi rice
along the bottom side of the sheet,
about 212 cm/1 inch up from the edge;
layer a few strips of red pepper, spring
onion and enoki mushrooms onto the
rice, then roll your seaweed around the
filling. You may want to seal your roll by
dabbing a little water along the edge.
4 Slice the avocado flesh into long, fine
strips whilst still in the skin, and then
make a cut widthways through the

37
Lighterbites

Per serving:

247 15g 1.7g 7.2g 1.1g 12g

* Psyllium husk powder is a form of fibre. It
kcal Fat Saturates Sugars Salt Protein
comes from the plantago plant and is readily
available in health food shops. Recipe from Plant-based Paleo by Jenna Zoe
 Lighterbites
CAULIFLOWER PIZZETTAS
Often the hardest part about changing your diet is the
idea of change itself. My best tip for embracing change is to
make it seem like there isnt any change going on at all. So
instead of saying Im giving up pizza, say Im going to eat
pizzettas for lunch.

Makes: 4

3 tbsp ground chia seeds

600g (2 cups) cauliflower rice
55g ( cup) ground almonds
tsp dried oregano
tsp dried rosemary
tsp dried basil
tsp herb salt (or salt)
tsp baking powder
1 tbsp psyllium husk powder*

Toppings
150g ( cup) ready-made tomato pasta sauce
100g ( cup) grilled/broiled aubergine
80g ( cup) chargrilled artichokes
68 cherry tomatoes
a bunch of fresh basil
a baking sheet, greased and lined with baking
parchment

1 For the cauliflower base, first mix the ground chia seeds
with 135 ml of water in a small mixing bowl. Whisk lightly
with a fork until well combined and put in the fridge to set.
2 Bring a pan of water to the boil over a mediumhigh
heat. Add the cauliflower rice, reduce the heat and cook for
7-8 minutes, until it softens. Strain the cooked cauliflower
using a fine mesh sieve to remove as much water as
possible, then set aside to cool completely. Drain again by
pressing the cauliflower with the back of a wooden spoon.
3 Preheat the oven to 200C. (Gas Mark 6, 400F)
4 Put the cauliflower in a large mixing bowl with the
ground almonds, dried herbs, salt and baking powder.
Add the chilled chia mixture, which should be gloopy and
thick, and mix well using your hands to ensure the chia is
well spread throughout the dough. Add the psyllium husk
powder, mix, cover and set aside for 3045 minutes.
5 Cut the dough into four pieces and shape it into round
circles by hand, each about 712 cm/3 inches wide and 13
mm/12 inch thick. Place on the prepared baking sheet
and bake in the preheated oven for 30 minutes. Remove
from the oven, turn the pizzettas over onto a clean sheet of
baking parchment, transfer to the baking sheet and bake
again for another 15 minutes.
6 Remove the bases from the oven and reduce the heat to
150C. (Gas Mark 2, 300F) Spread each base with tomato
pasta sauce and add the toppings. Return the pizzettas to
the oven for a final 5 minutes.
7 Remove from the oven, scatter with fresh basil and serve.
 PERFECT
BITES
Mix unusual flavours to create delicious dishes

Top tip
The tomato, almond
and mint pure can also
make an excellent sauce
for a serving
of pasta.

Recipe from Veggie Fast Food, Clarissa

& Florian Shen , Grubstreet Publishing

TOMATO, ALMOND 80g (1 cup) almonds cherry tomatoes and combine with
AND MINT CROSTINI 250g (2 cups) cherry tomatoes the toasted almonds, dried tomatoes,
50g (1 cup) sun-dried tomatoes in oil 2 tablespoons of the tomato oil, mint,
Crostini arent only served as 2 tsp dried mint garlic, salt and pepper in a blender
starters. With a side serving of salad, 1 clove garlic and finely pure.
they can easily satisfy two people. The 1 tsp salt 2 Cut the baguette into 15 2cm thick
wonderful freshness of the mint makes freshly ground pepper slices. Brush with olive oil and place
this a special taste experience. 1 baguette on a baking tray lined with parchment
Makes: about 15 4 tbsp olive oil paper. Bake for 7 mins in the oven until
Preparation time: 30 minutes crispy. Remove from the oven and
Per serving: 1 Preheat the oven to 180C (Gas Mark spread generously with the tomato,
6/350F). For the tomato, almond and almond and mint pure. Return
261 12.1g 1.4g 2.8g 0.8g 8.1g
mint pure, coarsely chop the almonds to the oven for 5 mins and serve
kcal Fat Saturates Sugars Salt Protein
and toast in a dry frying pan. Wash the immediately.

40
 Lighterbites

SPICY ROASTED CHICKPEAS

Crisps arent the only snacks to
nibble on while watching a film on
television or reading a good book.
These easy-to-make roasted chickpeas,
can be just as addictive, but without
giving you a guilty conscience.

Serves: 4
Preparation time: 50 minutes

2 x 400g tins (4 cups) chickpeas

(drained weight each tin 240g)
2 tbsp olive oil
untreated lemon (for grated zest)
1 tsp chilli powder
1 tsp turmeric
1 tsp ground ginger
1 tsp cayenne pepper
1 tsp agave syrup
salt

1 Preheat the oven to 180C (Gas Mark

6/350F). Drain the chickpeas well in a
sieve, and pat dry between two sheets
of kitchen paper. Mix with the rest of
the ingredients in a bowl and season
with salt.
2 Spread the chickpeas
Top tip
out over a baking tray or Try these crispy
in a large ovenproof dish. balls in a salad
Roast for 40 minutes in the in place of
oven, mixing well after crotons.
20 minutes.
Serve immediately.

Recipe from Veggie Fast Food, Clarissa

& Florian Shen , Grubstreet Publishing

Per serving:

145 5.3g 0.7g 1.0g 0.3g 6.9g

kcal Fat Saturates Sugars Salt Protein

41
 Simply
satisfying
Savour your time in the kitchen
making these homely treats

BAGELS
Makes: 10

200 g (7 oz/2 cups) almond flour

130 g (4 oz/1 cup) buckwheat
flour (made by grinding activated
buckwheat groats in a high-speed
blender)
1 tbsp garlic powder
1 tsp onion powder
1 tsp Himalayan pink salt or Celtic sea
salt
230g (8 oz/ cup) of pured kelp
noodles*
25g (1 oz/ cup) peeled and roughly
chopped carrots
90 g (3 oz/ cup) pitted medjool
dates
3 tbsp lemon juice
3 tbsp water

Topping
3 tbsp sesame seeds (white, black,
or a mix of both)
3 tbsp poppy seeds

1 Combine the almond flour, buckwheat

flour, garlic powder, onion powder and
salt in a large mixing bowl.
2 Blend the kelp noodles, carrot, dates,
lemon juice and water in a high-speed
blender until smooth. Pour onto the dry
ingredients and knead until you form a
dough.
3 Divide into 10 equal portions and
roll into uniformly sized balls. Flatten
slightly, then use an apple corer or small
round cookie cutter to cut out
a centre hole, creating a bagel shape.
Sprinkle the tops with the sesame seeds
and poppy seeds.
4 Place the bagels on mesh dehydrator
trays and dehydrate for 12 hours at
40C (105F), or until the outside forms
a crust, but the inside is still fluffy. (If
you dont have a dehydrator, place the
bagels on a baking tray and leave in the
oven on its lowest setting, with the door
slightly ajar, for 2 hours, then flip and
dehydrate for a further 30 minutes.)
Note: The bagels will keep in an airtight
container for 5 days, or can be frozen
in a snap-lock bag for 4 weeks. To use,
warm the bagels in the dehydrator for 20
minutes before serving.
* Kelp noodles are clear, thin noodles made
from kelp-a type of seaweed. They are
generally available in health food shops.
This recipe uses them as a binding agent.
Recipe from Naked Vegan by Maz Valcorza,
Murdoch Book (14.99)

42
 Lighterbites

CRUMPETS
Makes: 6 crumpets
175ml ( cup) rice milk
1 tbsp coconut sugar
tsp dried yeast
225g (2 cups) gluten-free plain flour
tsp Himalayan pink salt
1 tsp baking powder
1 tbsp coconut oil, for cooking
1 Heat the rice milk and 175ml water in a pan until it is a
tepid temperature. Take off the heat and add the sugar and
dried yeast. Mix, cover with a cloth and leave in a warm
place for 10 minutes until it starts to froth up.
2 Combine the gluten-free flour, salt and baking powder in
a bowl. Make a well in the flour, pour in the liquid and beat
together until it forms a thick batter.
grease the inside of an egg ring (silicone will work best)
and place in the pan (if you have more than one ring, you
can cook a few crumpets at a time). If you dont have an
egg ring, you can make your own with doubled strip of foil
shaped to the same size. It will be harder to get the foil off,
so you will need to cut it: just be careful as it will be very hot.
4 Spoon about 3 heaped tablespoons of batter into the
ring and leave to cook on a medium heat. When bubbles
start to appear and it looks like the batter is solid, which will
take about 4-5 minutes, slowly ease off the ring, leaving the
crumpet in the pan. Flip it over to cook on the other side
until golden. Repeat with the remaining batter.
5 Serve the crumpets with some coconut oil and
wonderful jam.
Natasha Corrett. Recipe taken from Honestly Healthy in a Hurry,
published by Hodder & Stoughton 25
Per serving:
160 2.6g 1.6g 1.4g 0.7g 4.6g

3 Heat the coconut oil in a non-stick frying pan. Meanwhile, kcal Fat Saturates Sugars Salt Protein

43
 Sumptuous
stir-fries Quick doesn't mean boring-these
recipes will make your taste buds sing

SHIITAKE STIR-FRY 1 tbsp coconut oil 1 Melt the coconut oil in a frying pan
1 clove garlic, finely sliced and add the garlic, ginger, chilli and
Stir-fry is the king of quick dinners, 23cm piece of root ginger, finely spring onions and cook over a medium
and this one has so much flavour it chopped heat for 2 minutes.
will have your taste buds singing till 23cm piece of chilli, finely diced 2 Add the shiitake mushrooms with
bedtime. Use the dressing for other 2 spring onions, sliced at an angle the tamari and saut for another
dishes as well-it makes a wonderful 120g/1 cup shiitake mushrooms, sliced minute.
alternative to a normal salad dressing. 1 tbsp tamari 3 Add 125ml water, the pak choi and
If you cant find fresh shiitake, you can 150g/2 cups pak choi cabbage and stir for 2 minutes. Add the
use portobello or dried shiitake and 120g/1 cups Savoy cabbage radishes, stir in the chopped coriander
soak them to rehydrate. If you are not a 100g/ cup radishes, cut in quarters and take off the heat.
fan of spicy chilli, just add less or none. 15g/ 2tbsp coriander, chopped 4 Make the dressing, pour over the stir-
fry and enjoy.
Serves: 1-2
For the coconut dressing:
Per serving:
1 tbsp desiccated coconut
Natasha Corrett. Recipe taken from Honestly
397 14.4g 8.0g 7.0g 0.8g 14g
zest and juice of lime Healthy in a Hurry, published by Hodder &
kcal Fat Saturates Sugars Salt Protein 1 tbsp walnut or sesame oil Stoughton 25

44
 Lighterbites

WATERMELON STIR-FRY 3 tbsp sesame oil 1 Heat the sesame oil in a wok or a
WITH RICE 3 garlic cloves, very finely chopped heavy-bottomed saucepan and
2.5cm piece of ginger, peeled and cut throw in the garlic, ginger and onion.
This is an unusual use of into fine strips 2 Fry for 5 minutes or so, then add
watermelon, but I do like the 1 red onion, halved and sliced the soy sauce, hoisin sauce, salt,
contrast of sweet, crisp red flesh 2 tsp soy sauce pepper, mangetout, baby corn,
with savoury Chinese flavours. 2 tbsp hoisin sauce watermelon and sweet chilli sauce.
Other uses for any leftover 1 tsp sea salt 3 Fry over a high heat, moving the
watermelon flesh include freezing tsp freshly ground black pepper ingredients around rapidly but
and blitzing it to make watermelon 100g / 3.5oz mangetout carefully with a wooden spoon.
cocktails. 100g / 3.5 oz baby corn Garnish with coriander leaves and
400g / 14oz watermelon, skin and serve with rice.
Serves: 4 rind removed, cut into 1cm-thick
wedges
Per serving:
1 tbsp sweet chilli sauce
135 7.9g 1.2g 10.1g 1.6g 2.7g Coriander leaves, to garnish Recipe taken from V is for Vegan, by Kerstin
kcal Fat Saturates Sugars Salt Protein
Rice, to serve Rodgers. Published by Quadrille Books.

45
 Lighter bites A range of recipes to suit any taste

Per serving:

Recipe from Fresh India: 130 Quick, Easy 116 4.1g 0.3g 5.1g 0.1g 4.2g
and Delicious Recipes for Every Day by
kcal Fat Saturates Sugars Salt Protein
Meera Sodha (Fig Tree 20) out now

46
 Lighterbites

BAKED ONION BHAJIS

These are a step forward from the

deep-fried favourites: they are healthier,
more pleasant to cook, and just as tasty.
Serve these with a fresh coriander or
mango chutney.

Makes: 24

3cm ginger, peeled & roughly chopped

1 green finger chilli, chopped
2 tsp cumin seeds
salt
1kg/30oz/10 cups brown onions
4 tbsp rapeseed oil
180g/2 cups chickpea (gram) flour
40g/1 cup fresh coriander,
roughly chopped
tsp red chilli powder
1 tsp ground coriander
tsp ground turmeric
1 tbsp lemon juice

1 Preheat the oven to 180C (Gas Mark

4, 350F) and line two baking trays with
lightly oiled foil. Put the ginger, green
chilli and cumin seeds into a pestle and
mortar along with a small pinch of salt,
bash to a coarse paste and leave to one
side.
2 Peel and halve the onions, then slice
them into 0.5cm half-moon shapes.
Put the oil into a large frying pan over
a medium heat and, when hot, add the
onions. Fry for around 15 minutes, stirring
occasionally, until theyre translucent and
just soft enough to cut with a wooden
spoon.
3 Put the onions into a bowl and add the
ginger, green chilli and cumin paste, along
with the chickpea flour, fresh coriander,
chilli powder, ground coriander, turmeric,
lemon juice and 1 teaspoons of salt. Mix
thoroughly and, little by little, add up to
30ml of water, until you have a very thick
batter. Take a tablespoon of the mixture
and drop it on to a tray. Repeat with
the rest of the mix, leaving a couple of
centimetres between each bhaji.
4 Bake for 25 to 35 minutes, until the
bhajis start to crisp up and brown on
top. Remove from the oven-you may
need to gently lever them off the foil
using a palette knife-and place on a plate
alongside some chutney before serving.
SIMPLE SALAD WITH MUSTARD
COCONUT & FENNEL DRESSING
Serves: 2 2 Gradually add the olive oil whisking
Equipment needed: Small whisk
150g (5.25 oz) baby spinach leaves
3 vine tomatoes chopped
1 avocado chopped roughly
50g (1.7oz) mixed radish and
202g (7oz) alfalfa sprouts
1 red onion finely chopped
Fresh fennel leaves chopped
Fresh oregano whole leaves
Dressing:
1 tbsp English mustard
4 tbsp cream of coconut milk
3 tbsp olive oil
1 tbsp maple syrup
Salt and pepper to taste
Fresh fennel leaves finely chopped
1 Make the dressing first by putting the
mustard in a small mixing bowl, whisk in
the coconut cream and maple syrup.
all the time. Add the fresh fennel and
salt and pepper to taste. Set aside in the
fridge whilst you assemble the salad.
3 In a large bowl add the spinach leaves,
tomatoes, avocado, onion, fresh fennel
and oregano leaves and toss together.
4 Sprinkle over the radish and alfafa
sprouts and drizzle over the coconut
mustard dressing.
Recipe from The Angel & The Avocado by Beanies
Vegan Kitchen (Jean Dayton) available from
www.beaniesvegankitchen.com. The first 100 Cook
Vegan readers will recieve a 50% discount when
purchasing the book. Enter code COOKVEGAN50
Per serving:
115 9.5g 2.3g 2.9g 0.4g 7.2g
kcal Fat Saturates Sugars Salt Protein

47
 FRESH VEGGIE & QUINOA WRAP
WITH SUN-DRIED TOMATO AIOLI
This combination of fibre-filled
veggies and protein-packed quinoa
and tofu makes this a tasty lunch option
that will keep you full throughout the
afternoon.
Serves: 5
Veggie Quinoa Wrap
tbsp olive oil
1 clove garlic, minced
200g (1 cup) tricolor quinoa
500ml (2 cups)reduced-sodium
vegetable broth
225g (1 cup) packed spinach, chopped
100g (1 cup) packed romaine leaves,
chopped
50g (1 cup) grated carrot
20g ( cup) alfalfa sprouts
2 tbsp chopped fresh basil
3 tbsp unsalted roasted cashews,
chopped
1 tbsp Dijon mustard
5 whole-grain tortillas
Vegan Sun-Dried Tomato Aioli
25g ( cup) sun-dried tomatoes (not in
oil)
1 450g (16oz) container silken tofu
3-4 fresh basil leaves
48
Recipe from The high Protein Vegetarian
cookbook by Katie Parker, The Countryman Press
2 tbsp fresh lemon juice
tsp salt (or to taste)
tsp ground pepper
tsp ground cayenne (optional)
65ml ( cup) extra-virgin olive oil
Filling
1 Pour the olive oil and garlic in a
saucepan over medium heat. When you
start to smell the garlic cooking, add the
quinoa and toast for a few minutes. Pour
in the broth, bring to a boil, and then
reduce to a simmer and cover for 15 to
20 minutes. Allow to cool.
2 Stir the spinach, romaine, carrot,
sprouts, basil, cashews, and mustard
into the cooled quinoa. Taste it to assess
the salt and spice level.
Aioli
1 Soak the sun-dried tomatoes in water
for 5 minutes. After theyre loosened up,
drain, place in a food processor, and
pulse until finely chopped. Add the tofu,
basil, lemon, and spices, and process
until smooth. Slowly add the oil with the
processor running.
Assembly
1 Spread a couple of heaping spoonfuls
of aioli onto a tortilla, then top with a
couple scoops of the filling.
2 Fold 2 sides into the middle, then
wrap, keeping it as tight as possible.
3 Cut in half.
Per serving: kcal 431, Fat 19.6g, Saturates 2.8g, Salt 0.7g, Protein 14.8g

COURGETTE FRITTERS
Serves: 6
2 medium courgettes, (zucchini)
grated
2 tbsp gram flour
1 tbsp rice flour
2 heaped tbsp nutritional yeast*
Salt and black pepper to taste
paprika or cayenne to taste
1 clove garlic, grated
white onion, grated
Handful of chopped spinach
Coconut oil for frying
1 Add salt to grated courgettes. Let it
sit for 10 mins-squeeze the water out
and add to a medium bowl.
2 Add gram flour, rice flour, nutritional
yeast, paprika/cayenne, garlic, onion,
salt, pepper and spinach then mix
well.
3 Form into balls and press gently to
flatten to make patties.
4 Heat oil in a large pan over medium
heat. Cook until golden (about 5
minutes), then flip and cook for
another few minutes, or until that side
has also browned lightly.
5 Serve with tzatziki.
Lighterbites
TZATZIKI
2 cucumbers roughly 350g
1 tsp sea salt
250g (1 cup) soya yogurt
2 cloves of garlic
Juice of half a lemon
1 tbsp olive oil
tsp mint
1 tsp dill
Black pepper, to taste
1 Peel and grate cucumbers. Add
a teaspoon of salt and let stand for
about 10 or 15 minutes then squeeze
by hand out as much water as
possible.
2 Place the soya yogurt in a bowl, add
cucumbers, chopped garlic, lemon
juice, oil, black pepper, mint and dill.
3 Add salt and pepper to taste.
*See our vegan glossary on page 50
49
 Vegan
Glossary Our guide to the wonderful world
of popular plant-based ingredients

Its 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..

50
Agave syrup
Available in light, amber, dark and raw varieties,
this syrup which is made from the agave succulent
plant is a great alternative to other artificial
sweeteners. Groovy Food sells all intensities
of syrup.
Daikon
Resembling a large white carrot, a daikon is a
member of the radish family. Although pungent
when raw, they have a mild and sweet taste
when cooked. Enjoy shredded daikon instead
of cabbage in your next batch of homemade
coleslaw: this unusual veggie has a variety of
uses.
Flaxseeds
Sometimes referred to as linseeds, flaxseeds are
small, brown, tan or golden-coloured seeds. They
are the richest source of plant-based omega-3
fatty acids, called alpha-linolenic acid in the
world. Sprinkle Linwoods flaxseeds over your
favourite cereal, porridge or add a teaspoon to a
fruity morning smoothie.
Gomasio/Gomashio
A sesame salt condiment most commonly used
in Japanese cooking. It is made by grinding
dry-roasted sesame seeds with salt. Used as a
replacement for salt, its a delicious way to reduce
sodium while adding a little calcium, magnesium,
protein and fibre.
Liquid aminos
Containing 16 of the 20 amino acids found in
nature, liquid aminos is a non-fermented soy
sauce used to season foods. This low calorie
product can be used as an accompaniment for
salads, dressings, tofu, rice, and potatoes.
Liquid smoke
This tar-like, yellow to red liquid is typically used
as a seasoning to add a smoky flavour to various
foods. Colgin liquid smoke works well drizzled
over baked beans and brushed onto vegan
hotdogs and burgers.
Maca
Low in calories with a nutty flavour, maca is
the perfect nutritious ingredient that claims to
increase energy, improve migraines and boost the
immune system. Available in powder form, it can
be added to smoothies, and desserts.
Miso
If you like savoury, cheesy flavours, youll love
miso. These fermented soy bean pastes come in
a range of flavours and colours. Use it to create
creamy sauces, salad dressings, marinades and
broth for miso soup. A little miso goes a long way,
but it keeps refrigerated for six months so dont
worry about it going to waste.
Nutritional yeast (aka nooch)
With a strong flavour often described as cheesy,
nutty and creamy, these flakes taste delicious
liberally sprinkled over pasta, soup and even
popcorn. A good tried and tested brand of yeast
is Marigold.
Quinoa
This South American native seed contains all
of the amino acids needed to create a complete
protein. Quick-cooking due to its small size,
quinoa-which happens to be gluten-free-has
a rich, nutty flavour and tastes delicious stuffed
into vegetables.
Seaweed
Edible seaweed provides one of the widest
arrays of nutrients of any food group. It doesnt
have a strong flavour itself, but works as a
flavour intensifier-meaning you can sub this for
salt if youre watching your intake. This unique
sea vegetable is good in salads, soup, and
smoothies-you can even use it in desserts.
Seitan
High in protein and low in fat, this seasoned
wheat gluten works well as a replacement for
all meat in traditional dishes. With a chewy
and dense texture, seitan tastes great in a
stroganoff or even ground up with herbs to form
a hamburger.
Tahini
With a consistency similar to peanut butter,
tahini is made from toasted ground sesame
seeds. The paste offers many health benefits,
including healthy macronutrients and a variety
of good for you vitamins and minerals. Spread
tahini on your toast, drizzle over falafels or dip
raw veggies in it.
Tempeh
Originating from Indonesia, this nutty and
robust blend of fermented soy beans is
exceptionally high in protein and works well
as a meat alternative. Cooked tempeh can be
eaten alone or used in chilli, a stir fry, in salads,
sandwiches and stews.
Umeboshi plums
If youre suffering with a hangover, fatigue,
vomiting, general nausea and even an infection,
these super sour plums can help. They can also
be added to rice and sushi for an authentic
Japanese taste. Those that enjoy intense
flavours can eat the plums straight from the jar.
Alternatively, soak a plum for five minutes in hot
water, then drink the liquid and eat the plum
together.
51
 Quick & easy
FAMILY FAVOURITES
PEAS POP VEGETABLE RICE

Serves: 2-4

400g/14 oz cooked basmati rice

180g/6.5 oz frozen peas defrosted
200g/7 oz mushrooms chopped finely
(approx 10 open cup mushrooms)
100g/3.5 oz radishes finely diced
1/2 courgette (zucchini) finely diced
2 tbsp tomato pure
1 tbsp nutritional yeast
1 vegetable stock cube crumbled
1 large handful mixed fresh coriander
& parsley
1 red onion finely chopped
2 cloves garlic finely chopped
1 tbsp fresh root ginger finely
chopped
1 large handful chopped spinach
1 tbsp vegetable oil
1/2 tsp cayenne pepper

1 Heat the oil in a frying pan. Add the

onion, garlic and ginger and cook for 2-3
minutes.
2 Add the mushrooms, radishes and
courgettes, stir. Add the vegetable stock
cube and cayenne pepper, stir and
cook for a further 2-3 minutes stirring
continuously.
3 Add the rice, fresh herbs, nutritional
yeast and tomato pure and cook
for a further 2-3 minutes stirring
continuously.
4 Add the defrosted peas and fresh
spinach, stir, turn off the heat and place
a lid on top of the pan and leave to sit
for 5 minutes.
5 By not cooking the peas and spinach
and allowing them to warm through this
gives the dish a splash of colour and it's
delicious when you bite into a fresh pea
that just pops in your mouth.
Per serving:
Recipe from The Angel & The Avocado by Beanies
304 6.2g 0.9g 7.6g 1.6g 13g Vegan Kitchen (Jean Dayton) available from
www.beaniesvegankitchen.com. The first 100 Cook
kcal Fat Saturates Sugars Salt Protein
Vegan readers will recieve a 50% discount when
purchasing the book. Enter code COOKVEGAN50

52
 Family
CRISPY KALE PASTA SALAD 1 Cook the pasta as per pack
instructions.
This fresh and light pasta salad 2 Meanwhile, heat the oil in a large pan
would make a great packed lunch and is then add the shallots, red
an easy way to increase your vegetable pepper and garlic and cook over a
intake. gentle heat for 3 minutes.
Add the kale and cook for 2 minutes
Serves: 2 more. Remove the pan from
the heat.
140g/5 oz/generous 1 cups whole- 3 Once cooked, drain the pasta and add
wheat fusilli to pan with the lemon juice,
1 tbsp olive oil balsamic vinegar, and basil and stir to
6 shallots, diced combine.
1 red (bell) pepper, diced 4 Season to taste and serve.
2 garlic cloves, crushed Edited recipes from Hungry Healthy Happy: How
100g/3oz/1 cups kale, chopped to nourish your body without giving up the foods
you love by Danii Martin, photography by Jacqui
juice of 1 lemon Melville (Jacqui Small, 20), out now.
3 tbsp balsamic vinegar Per serving:
1 small handful fresh basil
387 10.8g 2.9g 23.1g 1.2g 15g
leaves, torn
kcal Fat Saturates Sugars Salt Protein
sea salt and black pepper

53
 STREET CRED
Incredible meals inspired by food stalls

Per serving:

188 4.2g 1.5g 3.8g 0.8g 10g

kcal Fat Saturates Sugars Salt Protein

54

SPRING VEGETABLE CHEELA -
GRAM FLOUR PANCAKE WITH
PEAS AND LEEKS
Cheela is a savoury gram flour
pancake that often contains chopped
vegetables. For speed, you can use
ground instead of whole spices, but
halve the quantities specified. However,
you should still toast the spices.
Makes: 810
2 tbsp cumin seeds
1 tbsp coriander seeds
350g/3 cups gram flour
2 tsp baking powder
1 tsp salt
1 tsp black pepper
2 spring onions, thinly sliced
diagonally
a large handful of fresh coriander
leaves, chopped, plus extra sprigs to
garnish
vegetable oil, for frying
3 baby leeks, thinly sliced
100g/ cup peas
For the pineapple chutney
20g ( cup) desiccated unsweetened
shredded coconut
150g (1 cup) freshly chopped
pineapple or canned pieces
1 small red chilli, finely chopped
a squeeze of lime juice
1 Toast the cumin and coriander seeds
in a dry frying pan over medium heat
Family
for 30 seconds, stirring occasionally,
to release the aroma. Finely grind the
toasted spices in a spice blender or
using a pestle and mortar.
2 Sift the gram flour and baking powder
into a large bowl, then add the spices,
salt, pepper and 570 ml water. Whisk
to form a batter, then set aside for
30 minutes.
3 Stir the spring onions and coriander
into the batter. Heat 12 tablespoons
oil in a small or medium frying pan and
add a small handful of the sliced leeks
and peas. When the leeks start to soften,
pour over the batter mixture and cook
the pancake for 45 minutes or until
golden underneath, then turn it over
and cook the other side for 45 minutes
or until golden. Set aside each pancake
on paper towels to drain and then place
in a low oven to keep warm until ready
to serve.
4 To make the chutney, rehydrate the
coconut in boiling water for 1015
minutes. Squeeze out any excess water
and mix the coconut with the pineapple,
chilli and lime juice.
5 Repeat with the remaining leeks,
peas and batter mixture to make 810
pancakes. Serve immediately, with the
pineapple chutney.
Recipe taken from Vegan Street Food by Jackie
Kearney, published by Ryland Peters & Small.
Images copyright of Ryland Peters & Small.
Vegan Street Food will be available to Cook Vegan
readers for the special price of 11.99 including
postage & packaging (rrp16.99 by telephoning
Macmillan Direct on 01256 302 699 and quoting the
reference GLR EA7)
55
 OOTHAPAM - SOUTH INDIAN
VEGETABLE CRUMPET

Oothapam is a thicker pancake

than a dosa, made with semolina
flour. The fermented version looks
a bit like a crumpet, with fresh
vegetables dropped into the batter
as it cooks. Its soft base is perfect
for soaking up sambar, and I like to
have an array of crunchy vegetable
toppings. The traditional recipe
is fermented for a few hours or
overnight, but Ive included a quick
version that uses bicarbonate of soda,
so its not as thick as the traditional
version, but equally delicious.

Makes: 1014

vegetable oil, for frying

12 green chillies, to taste,
thinly sliced
3 fresh or dried curry leaves,
chopped
1 red onion, thinly sliced
2 tomatoes, finely chopped
1 carrot, grated
a small handful of chopped kale
Spiced Coconut Chutney and
Simple Sambal or Sambar to serve
Per serving:
Traditional batter
300g (2 cups) basmati rice, rinsed Recipe taken from Vegan Street Food by Jackie 149 0.5g 0.1g 2.4g 0.2g 4.5g
Kearney. Published by Ryland Peters & Small.
until the water runs clear, then Images copyright of Ryland Peters & Small
kcal Fat Saturates Sugars Salt Protein

drained
100g ( cup) hulled whole urad dal
(black lentils)
tsp fenugreek seeds
tsp salt
Quick batter
300g (2 cups) coarse semolina flour
300g (1 cups) plain soya yogurt
1 tsp freshly squeezed lemon juice
1 tsp bicarbonate of soda
1 tsp salt
pinch of asafoetida* powder (hing)
1 For the traditional fermented batter,
put the rice in one bowl and the dal and
fenugreek seeds in another bowl, and
add water to cover by at least 5 cm/2 in.
Soak for at least 6 hours or overnight.
2 Drain the rice and dal mixtures,
reserving both the drained liquids. Put
the rice in a food processor or blender
and blitz until smooth, adding about
67 tablespoons of the soaking water,
or more if needed. Repeat with the
dal mixture, adding 5 tablespoons of
the soaking water and blending until
smooth.
3 Put both mixtures in a large bowl. Mix
together with the salt and cover with
clingfilm. Leave overnight in a warm
place to ferment. The batter will keep
for up to 1 week in the fridge once it is
fermented, or can be frozen for up to six
months.
4 For the quick batter, mix all the
ingredients together with enough water
to make a thick pouring consistency.
Set aside for 1015 minutes. If using the
fermented batter, add a little more water
as necessary to make a thick pouring
consistency.
5 Add 12 tablespoon oil to a large
non-stick frying pan over medium heat.
Using a ladle, spoon the batter into the
centre of the pan and use the back of
the ladle to smooth it out to the edges.
Add a little oil around the edge to
ensure it doesnt stick.
6 Quickly remove the pan from the heat
and scatter the top of the pancake with
some of the prepared vegetable topping
ingredients. Use the back of the ladle
to push the vegetables slightly into the
batter. Return the pan to the heat and
cook for 3 minutes or until it begins to
brown underneath, then turn it over and
cook for another 12 minutes. Repeat to
make the remaining pancakes.
7 Serve immediately with the suggested
accompaniments.

56
 Family
CAULIFLOWER & KALE PAKORAS
CRISPY VEGETABLE FRITTERS

Pakoras are easy to adapt to

whichever seasonal vegetables you have
available. Cauliflower and kale is one Did you know?
of my favourite combinations, because *Asafoetida (Hing) is an Indian spice
the kale adds extra crispness. Fennel with a unique and pungent flavour.
seeds and dried pomegranate seeds Ground Asafoetida is often cut with
provide interesting pops of flavour. I Rice Flour and is less potent. To
always make a big batch at home, as release the true flavour of Hing, you
they keep well in the fridge and can have to saut it all in oil.
easily be reheated in the oven. Gram A pinch of ground Asafoetida
Hing goes a long way.
flour is made from chickpeas, which
is a good source of protein, and has a
low glycaemic index, which means the
energy is released more slowly. It is also
a naturally gluten-free recipe (although
its a good idea to check the asafoetida
powder is gluten-free if you are serving
to coeliacs, as it can sometimes contain
traces of gluten).

1 small cauliflower, cut into 2cm

florets
1 tbsp sunflower oil, plus extra for
deep-frying
2 onions, thinly sliced
a bunch of kale or dark leaf cabbage,
thinly sliced
24 small green chillies, to taste,
finely chopped
2 large red chillies, finely chopped
1 tbsp chilli powder
tsp asafetida powder*
250g (2 cups) gram flour
2 tsp black cumin seeds
2 tbsp fennel seeds
2 tbsp dried pomegranate seeds
(anardana)
a bunch of fresh coriander, roughly
chopped
tsp bicarbonate of soda
1 tsp salt Toast the cumin and fennel seeds in 5 Cook until golden brown, turning
a dry pan over medium heat for 30 halfway through to cook both sides.
Makes: About 24 seconds, stirring occasionally, to release Remove with a slotted spoon and drain
the aroma, then add to the gram flour on paper towels. Serve hot.
1 Parboil the cauliflower for 23 followed by the onion and kale mixture. Per serving:
minutes, then drain in a colander and Add 120 ml water to make a thick paste,
117 2.7g 0.3g 3.3g 0.4g 6.5g
leave for 5 minutes. then add all the other ingredients and
kcal Fat Saturates Sugars Salt Protein
2 Heat the oil in a small pan over mix well. The batter should have a thick
medium heat and fry the onions for 5 porridge-like consistency, so add a little Recipe taken from Vegan Street Food by Jackie
minutes or until softened. Add the kale, more gram flour or water if necessary. Kearney. Published by Ryland Peters & Small.
Images copyright of Ryland Peters & Small
green and red chillies, chilli powder and 4 Heat the oil for deep-frying in a deep
asafoetida, and cook for 3 minutes. pan. Using a tablespoon, gently drop Vegan Street Food will be available to readers for the
special price of 11.99 including postage & packaging
Set aside. spoonfuls of the mixture into the hot oil, (rrp16.99 by telephoning Macmillan Direct on 01256
3 Sift the gram flour into a large bowl. frying in batches of three or four. 302 699 and quoting the reference GLR EA7)

57
 Family
PRETZEL DUMPLINGS WITH
MUSHROOM-SAUERKRAUT GRAVY
Serves: 4 to 5 (Makes 10 to 12
Dumplings)
Prep Time: 20 minutes
Cook Time: 35 minutes
Down Time: 30 minutes
For the dumplings
4 medium soft pretzels, chopped
into -inch (1 cm) chunks (see tips)
430ml (1 cups) warm non-dairy
58
milk (see tips)
30g ( cup) chopped shallots
6 tbsp bread crumbs
5 tbsp whole wheat flour
tsp garlic powder
10g ( cup) chopped fresh parsley
Salt and black pepper to taste
For the gravy
1,000ml (4 cups) vegetable broth,
divided
3 tbsp arrowroot powder
1 tsp extra virgin olive oil
medium yellow onion, diced
1 garlic clove, minced
225g (8 ounces) sliced button or
cremini mushrooms
130-195g ( cup- cup) sauerkraut
(depending on preference), optional
1 tsp dried sage
1 tsp dried thyme
tsp black pepper
2 tbsp nutritional yeast
Salt to taste
 Family
1 Place the pretzel pieces in a large bowl. Add the warm
non-dairy milk to the bowl and stir until all the pieces are
submerged. Cover and let sit for 30 minutes.

2 After 30 minutes, use a potato masher to mash the pretzel

pieces for a couple minutes, until a little mushier, with
chunks still remaining. Add the shallots, bread crumbs, flour,
garlic powder, parsley, salt, and pepper.

3 While the pretzel pieces are soaking, start the gravy. In a

medium bowl or large measuring cup, whisk together 2 cups
of the broth with the arrowroot powder. Set aside.

4 Heat the oil in a large pot or saucepan over medium

heat. Add the onion and garlic and saut until the onion is
just starting to become translucent. Add the mushrooms
and cook until tender, stirring occasionally. Add the broth
mixture and the remaining 2 cups of broth. Stir in the
sauerkraut, sage, thyme, and pepper.

5 Bring to a boil, then quickly reduce the heat and simmer

for 10 minutes, stirring occasionally, until slightly thickened
and reduced. Add the nutritional yeast, taste, and add salt if
necessary.

6 Measure out a scoop of the mixture (using a -cup/80 ml

scoop for smaller dumplings or a -cup/120 ml scoop for
larger dumplings). Gently shape into a ball and place into
the gravy. Repeat with the remaining dumpling mixture. It is
okay if the dumplings are close or barely touching, but try to
space them evenly. Simmer (not boil!) for 15 minutes. Gently
flip over the dumplings and simmer for 5 more minutes. Use
a slotted spoon to scoop out the dumplings; serve them
topped with the gravy. Leftovers can be chilled in an airtight
container for 1 to 2 days.

Recipe from But I Could Never Go Vegan!: 125 Recipes That Prove You Can
Live Without Cheese, Its Not All Rabbit Food, and Your Friends Will Still Come
Over Dinner, copyright Kristy Turner, 2014. Reprinted by permission of the
publisher, The Experiment. Available wherever books are sold.
www.theexperimentpublishing.com
Per serving:

548 7.0g 1.4g 2.6g 6.1g 18g

kcal Fat Saturates Sugars Salt Protein

Tips:
If you purchase pretzels from a bakery, do so a day
or two prior to making the dumplings so they can
get a little stale, and opt for unsalted if possible.
Otherwise, brush most of the salt off before tearing
them into pieces.
To warm the non-dairy milk, microwave for about 1
minute or warm on the hob over medium heat for a
couple minutes. It should be warm but not too warm
to comfortably touch.

59
 TRUFFLED EDAMAME
DUMPLINGS WITH
SHALLOT BROTH

Top tip
Once you get the hang of
crimping your own dumplings,
stock up for future meals
by making large batches
and popping them in Per serving:
the freezer. 202 10.3g 1.7g 1.8g 0.6g 6.2g

kcal Fat Saturates Sugars Salt Protein

60

Edamame is tofus mama, a
green pod filled with stupendous
soya beans. In one serving of
edamame, your body receives 11
grams of complete protein and 9
grams of feisty fibre. If youre in a
hurry, you can save time by simply
making the dumplings and using
wheat-free tamari instead of the
shallot broth.
Makes: 25 or more dumplings
For the shallot broth
2 tbsp olive oil
250g (1 cups) finely minced
shallots or white onions
2 cloves garlic, minced
2 cups vegetable stock
2 sprigs of thyme
250ml (1 cup) Sauternes wine
(preferred) or sweet cooking sherry
Freshly ground black pepper, to taste
For the dumplings
300g (2 cups) frozen shelled
edamame, thawed
35g ( cup) raw cashews, soaked
for a few hours or overnight in water,
to soften
180ml ( cup) unsweetened soy milk
or nondairy milk of choice
60ml ( cup) truffle oil
2 cloves garlic
3 tbsp vegan butter
tsp sea salt
White pepper, or freshly ground black
pepper, to taste
1 pack of vegan round dumpling skins
(You can find these in many health-
food stores or Asian markets. Read
the ingredients to ensure they are
vegan-many of these have eggs.)
1 tsp flour or cornstarch
1 Prepare shallot broth: in saut pan,
heat oil on medium heat. Add shallots
and garlic and saut until golden and
translucent. Continue to caramelize and
add a touch of the vegetable stock to
brown the onions more.
2 Add the thyme, and continue to
saut the onions for 10 minutes, stirring
frequently, to caramelize. Add wine to
deglaze. Simmer for 8 minutes or until
the liquid is reduced by about half.
3 Add the rest of the vegetable stock
and pepper and continue to
cook down until reduced by half, which
will take about another 15 minutes.
4 Remove from heat.
5 Strain the broth using a fine-mesh
strainer until it is clear.
6 Prepare dumplings: in a blender or
food processor, add all ingredients,
except the dumpling skins and flour or
cornstarch. Blend until the mixture has a
coarse texture.
7 Transfer dumpling filling to a bowl
and place it on a work surface alongside
a cup of water, dumpling skins, and
a sheet pan. Lightly sprinkle flour or
cornstarch over the sheet pan (this will
keep your dumplings from sticking to
the pan during assembly).
8 Place about a tablespoon of filling
in the center of each skin. Dip your
finger in water and trace a half circle
around one side of the dumpling skin.
Pick up the dumpling and fold it into
a taco. Starting with one corner, crimp
around the edge (see the picture). Place
on sheet pan and continue until all
dumplings are assembled.
9 Cook the dumplings: in a saut pan on
medium heat, add small amount of oil,
or spray oil on pan, and sear dumplings
until golden on the bottom. Dont crowd
the pan or the dumplings may stick to
one another.
10 Steaming time: using a bamboo
steamer basket, or your favorite
steamer, place a few leaves of cabbage,
or other leafy green, on the bottom
of the steamer. This will keep your
dumplings from sticking.
Family
11 Bring water to a boil, and place the
dumplings in the steamer. Steam for
about 3 minutes. Remove from heat.
12 Serve: place 4 to 6 dumplings in
shallow bowl. Pour about cup shallot
broth over the dumplings. Serve with
a spoon and enjoy.
Recipe from Crazy Sexy Kitchen, Kris Carr
Bamboo steam dream
Why use a bamboo steamer?
A bamboo steamer helps create easy
meals. The steamers tiered structure
allows you to cook layers of veggies.
For best results, cut veggies into cubes
or small florets, and coarsely chop
greens. Keep the more delicate greens
or vegetables on the top layer, and the
firmer ones, such as carrots, Brussels
sprouts, and potatoes, on the bottom
layer.
Extra tip: Line the bottom of each tray
with lettuce leaves to prevent contents
from sticking.
How do you use a bamboo steamer?
Fill a wok, deep saut pan, or large
pot with a few inches of water and
place the steamer either in the water
(if using a wok or saut), or on the rim
of the pot (must be the same diameter
as your steamer or else it might burn).
Bring water to a boil, and your veggies
will be steamed to perfection in about
1-4 minutes. Time will vary depending
on the type of veggies you choose, so
make sure to keep an eye on them.
61

VEGAN ROASTED VEGETABLE
LASAGNA
This recipe roasts vegetables to
make them extra flavourful and sweet,
then layers them with whole wheat
lasagna sheets and a filling made
of cashews, crumbled tofu, and spices.
The resulting lasagna is flavourful,
packed with texture, and full of protein
and fibre.
Serves: 6
For the filling:
70g ( cup) unsalted roasted cashews
50g ( cup) nutritional yeast
2 cloves garlic, chopped
1 tsp dried oregano
1 tsp dried basil teaspoon fine
sea salt
1 400g container (14oz)
extra-firm tofu
62
For the roasted vegetables:
1 zucchini, cut into -inch pieces
1 red bell pepper, cut into -inch pieces
250g (8 oz) sliced white mushrooms
yellow onion, cut into -inch pieces
1 tbsp olive oil
tsp fine sea salt
tsp ground black pepper
For the sauce:
1 tbsp olive oil
2 cloves garlic, minced
1 (28-ounce) can/800g crushed
tomatoes with basil
2 tbsp tomato paste
tsp fine sea salt
1 tsp dried oregano
1 tsp dried basil
tsp crushed red pepper
For Assembly
8 whole wheat lasagna sheets
Fresh basil, for garnish
For the filling
1 Pour boiling-hot water over the
cashews, and let them sit for 45
minutes.
2 Once theyre done softening in the
water, place them in a food processor
with the nutritional yeast, garlic,
oregano, basil, and sea salt. Process
until all the ingredients are very finely
chopped. Transfer the ingredients to
a bowl.
3 Use your fingers to crumble in the
tofu. Stir to combine veggies. Preheat
the oven to 220C (Gas Mark 7, 425F)
4 Combine all the vegetables in a bowl.
Pour in the olive oil, salt, and pepper,
and toss to combine. Spread one layer
on a baking sheet, and roast for 20 to 25
minutes.
For the sauce
1 Heat the olive oil in a medium sized
pot over medium heat.
2 Add the garlic and cook for 30
seconds, then add the tomatoes,
tomato paste, salt, oregano, basil, and
red pepper.
3 Bring to a boil, then reduce the heat to
low, cover, and simmer for 15 minutes.
For Assembly
1 Preheat the oven to 180C (Gas Mark
4/350F)
2 Cook the lasagna sheets according to
the package directions.
3 Spread cup of sauce in an 8 x
8-inch square baking dish. Top with
two lasagna sheets. Spread a quarter
of the tofu-cashew filling on top of the
noodles, then a third of the veggies,
followed by cup of the sauce. Repeat
this layering twice, then top with two
more sheets and the last of the tofu-
cashew filling and sauce.
4 Cover with foil and bake for 40
minutes. Remove the foil and bake for
another 10 minutes.
5 Let sit for 10 minutes before cutting.
Slice into six pieces, and serve with
sliced fresh basil on top.
Recipe from The high Protein Vegetarian cookbook
by Katie Parker, The Countryman Press
Per serving:
387 15.6g 2.3g 23.1g 0.47g 20.8g
kcal Fat Saturates Sugars Salt Protein
 Family

FAUX SLOPPY JOES

Green lentils and chopped seitan

(a.k.a. 'wheat meat') are used in this
version. Serve each sloppy joe with
crunchy kettle chips to scoop up all that
delicious sloppiness.

Serves: 8

200g (1 cup) green lentils, rinsed

and picked through
750ml (3 cups) water
220g (8 oz) cubed seitan
1 tbsp olive oil
3 cloves garlic, minced
red onion, diced
tsp fine sea salt
1 green pepper, diced
1 large carrot, peeled and diced
250ml (1 cup) tomato sauce/passata
65g ( cup) ketchup
3 tbsp packed dark brown sugar
2 tbsp tomato paste
2 tbsp Dijon mustard
tsp ground black pepper
1 tsp ground white pepper
tsp onion powder
1 tbsp chilli powder
2 tbsp vegan Worcestershire sauce
(optional)
8 whole wheat burger buns

1 Bring the lentils and water to a boil

Recipe from The high Protein Vegetarian
cookbook by Katie Parker, The Countryman Press
Per serving: kcal 320, Fat 6g, Saturates 0.8g, Salt 0.8g, Protein 19g
in a medium-sized saucepan. Reduce
the heat to low, cover, and let simmer
for 20 to 30 minutes, until the lentils are
tender but not mushy. Drain any excess
water and set aside.
2 Place the seitan in a food processor
and pulse a few times, until you have
seitan crumbles. Set aside.
3 Heat the olive oil in a large frying
pan. Stir the garlic into the olive oil and
cook until fragrant. Add the onion and
salt, and cook for 2 to 3 minutes, until
softened. Pour in the pepper, carrot, and
crumbled seitan, and cook for 7 to 10
minutes, until the veggies are softened.
4 Add the lentils, along with all
remaining ingredients, and cook on
medium-low for 10 to 15 minutes,
stirring frequently, until thickened.
5 Top each bun with a good dollop
of filling.

63
 ESSENTIAL GUIDE TO

JACKFRUIT
Once you understand some simple steps you can create perfect dishes

64
U
nusual ingredient jackfruit
has become increasingly
popular with keen vegan
cooks who use this plant-
based ingredient to create delicious
meat-free pulled pork dishes. Like
many ingredients, lots of care must
be taken during the preparation of
jackfruit, but with the right tips and
tricks you can make many versatile
and tasty dishes. The most popular
is a barbecue-flavoured pork plate,
but this ingredient can also be used to
create meatballs a fish-style filling
for tacos and crab salad, as well as a
lamb-style flatbread topping among
others.
You can also use it to make a
number of sweet dishes, but the
techniques, and even the type of
jackfruit you need for these are
different.
Cook Vegan walks you through the
essential guide to cooking jackfruit
pulled pork.
What exactly is jackfruit?
It is the largest tree-borne fruit on
earth, with each fruit weighing up to
a massive 35kg (thats five and a half
stone, or 77lbs). Generally found in
South America and south east Asia, it
has a knobbly green exterior, tough
skin and an onion-like aroma.
You can buy both fresh and tinned
jackfruit-in brine, syrup, or water.
In the UK, its usually easier to find
the fruit in tins-which is helpful, as
its much quicker and easier to make
most recipes with the tinned kind-
peeling the fresh fruit and pulling
out the right segments
can be messy and
time consuming
(not to mention
fresh jackfruit is
extremely sticky).
If you use tinned,
either brine or
water are fine.
The best
places to look
for it are Asian
supermarkets,
and the world
food sections of
large supermarkets. Jackfruit comes
tinned as green or in syrup-when
creating the meat-style dishes its
important to buy the
green (unripe)
kind, so you
dont end up
with a sickly
sweet dish.
The unripe
fruit itself has
a neutral flavour
and will take on the
taste of the spices and
sauces you use in your
recipe. to remove any
If you fancy trying your seeds, and cut the chunks
hand at sweet jackfruit recipes, you in half.
can use fresh, ripe fruit, or tinned Some people like to use the cores-
in syrup. just chop them finely and add back.
As the cores are tougher than the rest
What steps should I follow? of the fruit, they will provide extra
texture. Some prefer not to use them
Remove the jackfruit from the tin, at all-its a matter of taste.
rinse thoroughly, and drain. It will
already be cut into large chunks.
After rinsing the chunks, you must do
dry them thoroughly, using a kitchen
towel or kitchen roll. Press onto the
chunks until you have removed all
the moisture.
You will need to remove the core.
If you compare the jackfruit chunks
to pineapple, the core is at the tip of
the fruit and is tougher than the fruit
(see pic). At this point, you also need
65
 Top tip
When using fresh jackfruit
it should be pale yellow.
If its got a stronger orange
colour this means its
too ripe for
this dish.

I can only find fresh jackfruit. Help

It is possible to prep the fresh fruit-although on the whole,
the results are not generally as pleasing as with tinned. It is
also much more difficult. However, if you are adventurous in
the kitchen and fairly competent with a knife youll be able
to make it work. A good tip is to coat your hands lightly with
vegetable oil before handling the fruit, or to wear gloves.
You need to chop the fruit into manageable segments that
you can peel. Once this is done, remove the skin and the
outer centimetre (about half an inch) of the flesh. There
are stringy little segments between the fruits-this is the
part youll need to recreate meat-like dishes. You can now
proceed as with tinned.

66
Right, my jackfruit is drained and cut. What now?
At this point, you want to dress the
fruit with a combination of spices
depending on what you want to
make. Here is one easy seasoning:
Basic BBQ for pulled pork
2 tbsp brown sugar
1 tsp paprika
1 tsp garlic powder
Good pinch salt, pepper and chilli
powder
1 Add these dry spices to the bowl
with your jackfruit. Toss by hand so
everything is evenly coated. While this
sits, you should start preparing your
frying pan.
Basic BBQ marinade for
pulled pork
1 jalapeno finely chopped
1 clove of garlic
Juice of 1 lime
150ml ( cup) commercial BBQ sauce
(for a less sweet sauce, try ketchup)
Olive oil
1 Heat the oil in a large frying pan.
Add the jalapeno and minced garlic.
2 Add the jackfruit, and make sure
it is thoroughly coated with the dry
spices and olive oil. At this point
you should add your barbecue
sauce, and stir until all pieces are
coated.
3 Add a few tbsp of water to the
pan, to loosen up the sauce. Mix
well. Let the mixture simmer for
around 10-15 minutes. At this point
you can use the back of a fork to
press the pieces of jackfruit. This
will break down their texture, and
make them go stringy-like pulled
pork.
4 You can eat the jackfruit now, but
most people find it is far tastier if
you add an extra step-baking it in
the oven. Take the fruit and put it
on an ovenproof tray, and leave in
the oven for around 10 minutes-or
until slightly browned at 180C (Gas
Mark 4/350F).
67
 Recipes by Cara Carin, Caraskitchen.net
Instagram: @Caraskitchen,
Snapchat: @CaraCarin

68
JACKFRUIT TACOS WITH MANGO
BBQ SAUCE
For the mango BBQ sauce:
250g (2 cups) mango, chopped
170g (6oz) can of tomato paste
2 tbsp apple cider vinegar
2 tbsp vegan Worcestershire sauce
65ml ( cup) maple syrup
380ml (1 cup) liquid smoke
1 tbsp cumin
tsp pink salt
2 tsp mustard powder
2 tsp chili powder
1 tsp chipotle powder
1 tbsp coconut palm sugar or brown
sugar
For the jackfruit taco filling:
550g (20 oz) canned jackfruit in bryne
or water (no syrup) drained and
shredded
cup mango bbq sauce
(from recipe above)
For the cabbage slaw:
200g (2 cups) cabbage, thinly sliced
75g ( cup) red onion, thinly chopped
1 large carrot, julienned
2 tbsp fresh cilantro, chopped
1 tablespoon lime juice
2 tbsp apple cider vinegar
2 tbsp maple syrup
1 tsp pink salt
HERBED JACKFRUIT
SALAD SANDWICH
For the jackfruit salad:
550g (120 oz) can of jackfruit in
bryne or water
60g ( cup) vegan mayo
tsp maple syrup
For the cashew sour cream:
1 cup cashews
150g (-1 cup) water
1 lemon juiced
1 tsp cumin
1 tsp mustard powder
1 tsp pink salt
Avocado
Coriander (cilantro)
6 corn tortilla, preferably organic
1 For the mango BBQ sauce: in a
medium saucepan, add 1 tbsp oil to
coat the bottom and prevent sticking.
Add the chopped mango and cook
over medium heat for about 3 minutes.
Then add the tomato paste and stir for
about 3 minutes. Add in the apple cider
vinegar and Worcestershire and stir for
another minute. Add the liquid smoke
and stir for 1 minute to combine well.
Add all the spices and stir to combine
well. Then lower temperature to low and
stir nonstop for 5 minutes. Taste it, and
add the coconut palm sugar if you want
it a little sweeter. If you add the sugar,
stir for another 2 minutes over low heat
to combine.
Then transfer to a high speed blender
and blend until smooth and creamy.
Place in a mason jar or other air tight
container. You will only need 110ml (1/2
cup) of this for the jackfruit tacos in this
recipe.
2 tbsp vegan butter
1 tbsp shallots
1 small garlic clove, minced
1 tbsp dry vermouth
tsp lemon zest
2 tsp tarragon, chopped
2 tsp parsley, chopped
2 tsp mint, chopped
Pinch pink salt
To serve:
4 slices multi-grain bread
apple, thinly sliced like fuji
or pink lady
Whole grain mustard, to taste
(optional)
1 Open the can of jackfruit and drain
out the liquid. Pull apart the jackfruit
into small pieces with your hands.
Open the jackfruit, rinse and drain. Pull
apart in the small shreds and slice the
center bits.
Add 1/2 cup bbq sauce, and the
shredded jackfruit to a large pan over
medium low heat. Stir constantly for
7-10 minutes or until jackfruit is tender
and evenly coated with sauce.
*note: I recommend making the slaw
and sour cream first, before cooking the
jackfruit in the sauce so you can serve
it warm and right away. It also gives
the flavors of the slaw some time to
marinate while sitting in the fridge.
2 For the cabbage slaw: prepare all the
ingredients as stated above and place in
a medium bowl. In a small bowl whisk
together the lime juice, apple cider
vinegar, maple syrup and salt. Then
pour over the cabbage, onion, carrot
and cilantro. Toss to evenly coat, cover
and place in the fridge until ready to
serve.
3 For the cashew sour cream: add the
cashews, 60ml (1/4 cup water), and
lemon juice to a high speed blender
and turn on high. Then add the spices,
salt and remaining 1/4 water and blend
again. taste it, adjust as needed.
4 Warm the tortillas in a pan over
medium flame. Then scoop on some
bbq jackfruit, cabbage slaw, avocado,
cilantro, and some cashew cream. Do
this for all 6 tacos.
Slice up the hearts into small pieces,
place in a bowl and set aside.
2 Combine all of the remaining
ingredients for the jackfruit salad in a
bowl, expect the jackfruit and whisk
together to combine. Before adding
the jackfruit, squeeze out as much
liquid as possible using a paper towel
and then mix in. Put in the fridge for
at least an hour or longer to let the
jackfruit absorb the flavours.
3 To serve, lightly toast the bread,
spread some mustard on if using*, top
with a couple of apple slices, then add
a scoop of jackfruit salad.
*note only use mustard if you are a
mustard fan, if not you can try some
more vegan mayo or even spread
some avocado.
69
 15 MINUTE
MEALS AVOCADO PASTA
Serves: 4

350g (12 oz) spaghetti

Quick and easy, these tasty dinners
take just minutes to prepare
2 ripe avocados
20g ( cup) fresh basil leaves
2 cloves garlic
2 tbsp freshly squeezed lemon juice
80ml ( cup) olive oil
150g (1 cup) cherry tomatoes, halved
salt and pepper, to taste

1 Cook pasta according to package

instructions.
2 To make the avocado sauce, combine
avocados, basil, garlic and lemon
juice in a food processor; season with
salt and pepper then with the food
processor still running, add olive oil until
you have a smooth sauce; set aside.
3 Combine pasta, sauce & cherry
tomatoes.
4 Serve immediately.

Per serving:

487 36.5g 6.7g 3.1g 0.5g 7.0g

kcal Fat Saturates Sugars Salt Protein

70
COUSCOUS AND POMEGRANATE
SALAD
200g (1 cups) couscous
150g (1 cup) pomegranate seeds
2 tbsp olive oil, divided
tsp salt
tsp paprika
tsp ground cumin
tsp ground coriander
Handful of mint leaves, chopped
Handful of coriander leaves, chopped
2 tbsp toasted pine nuts
Juice of 1 lime

1 Bring water to a boil in a pot, add

couscous, 1 tablespoon oil, salt, and
spices. Stir to mix. Cover & turn off heat
and let sit for about five minutes.
2 Remove lid, fluff the couscous with
a fork, add remaining oil and add the
lime juice.
3 Stir in the pomegranate seeds,
fresh herbs and pine nuts.
Per serving:

262 8.8g 1.0g 5.5g 0.4g 7.4g

kcal Fat Saturates Sugars Salt Protein

71
 Top
Potatoes
Make the most of the humble spud with these dishes
W
ith its variety, versatility and
delicious taste, the humble
spud is the worlds most
popular root vegetable.
Whether mashed, baked or roasted, many
people often think as the potato as a hearty
comfort food.
The potato belongs to the solanaceae or
nightshade family whose other members
include tomatoes, aubergines and peppers.
Spuds are the swollen portion of the
underground stem known as the tuber.
They are designed to provide food for
the green leafy portion of the plant. As
potatoes have a neutral starchy flavour,
they serve as a good complement to
many meals. There are over 80 varieties
of commercially grown potatoes: each
type has qualities that make it suitable for
different uses. Although they range in size,
shape, starch, and textures, they can all
generally be described as having a rich and
creamy taste.
72
CORNISH NEW POTATO SALAD 1 Wash the potatoes, then simmer
them in salted water until theyre tender
WITH CONFIT GARLIC AND (around 15 minutes). Allow them to cool
SPRING ONION
slightly then cut into bite-sized pieces.
2 Meanwhile put the garlic into a pan
It is so simple and a great low cost
with the oil and gently cook on a low
vegan and gluten-free way to enjoy
heat for 30 minutes until the garlic is
these vegetables. Its also perfect for a
soft. Mash the cloves slightly with a fork
different potato salad at a barbeque.
and season with salt and pepper. Add
Serves: 4 the sherry vinegar and mix well to make
Preparation time: 10 minutes a vinaigrette and dress the potatoes in it.
3 Slice the spring onions to serve.
Cooking time: 40 mins
450g (15oz) Cornish new potatoes Recipe by Jack Stein. Image credit: David Griffin.
50g ( cup) peeled garlic cloves seasonalspuds.com
150ml ( cup) olive oil Per serving:
30ml/3tbsp sherry vinegar
404 35.0g 5.0g 2.1g 0.5g 3.2g
6 spring onions
kcal Fat Saturates Sugars Salt Protein
Sea salt and freshly ground pepper
ROASTED CORNISH NEW
POTATOES WITH SEAWEED SALT
AND MALT VINEGAR
Seaweed salt is a great new
ingredient being produced in Cornwall.
It is essentially a mixture of dried
seaweed and salt. If you cannot find it
you can use Nori seaweed which can be
found in most supermarkets and grind
this in to some coarse sea salt.

Serves: 4
Preparation time: 10 minutes
Cooking time: around 45 minutes

750g (20oz) Cornish new potatoes

2 tbsp sea salt
50ml ( cup) vegetable oil
1 tbsp Cornish seaweed salt
4 tbsp malt vinegar

1 Preheat a fan assisted oven to 200C
(Gas Mark 6/400F). Place a roasting tin
in the oven and let it become hot.
2 Meanwhile, give the potatoes a wash
and simmer in a large pan of salted
water for 10 minutes until theyre almost
cooked through. Drain and allow them
to cool slightly.
3 Remove the roasting tin from the oven
and add the oil. Place back into the oven
for a few minutes until its good and hot.
4 Add the cooled parboiled potatoes to
the roasting tin and toss them carefully
in the hot oil. Add the seaweed salt and
cook for 20-30 minutes until golden
brown.
5 Take out of the oven and splash with
the malt vinegar.
Per 100g:
393 39.1g 2.6g 0.8g 0.8g
kcal Fat Saturates Sugars Salt
Recipe by Jack Stein. Image credit:
David Griffin. seasonalspuds.com
STIR-FRY POTATOES
With a tasty oriental flavour these
are a great accompaniment to a
Chinese meal, or you could add some
mushrooms and cashews for a more
substantial dish.
Serves: 2-3
350g (12oz)new or baby potatoes,
cut into thin wedges or slices
1 red pepper, deseeded and chopped
200ml (1 cup) vegetable stock
1 small head of Chinese leaf or 2 small
heads of pak choi, coarsely chopped
1.3g
Recipe and image by Seasonal Spuds.
Protein
seasonalspuds.com
For the marinade:
2 tbsp soy sauce
1 tbsp brown sugar
1 tbsp plain flour
2 tbsp vegetable oil (or use half
sesame seed oil)
2 cloves of garlic, finely sliced
About 2cm of fresh ginger root, grated
1 Mix all the ingredients for the
marinade in a large bowl and add the
potato slices. Cover and leave in the
fridge for an hour to infuse the flavours.
2 Heat a splash of oil in a wok or frying
pan, stir fry the red pepper for a couple
of minutes before adding the marinated
potatoes and stir frying for another few
minutes.
3 Add the stock and any remaining
marinade, cover and cook for around 10
minutes or until the potatoes are tender.
The sauce will have reduced to a glaze,
so be careful not to let it burn. Add a
little stock/water during cooking if it
reduces too quickly.
4 In the last couple of minutes throw in
the Chinese leaf or pak choi, stir gently
and serve.

Per serving:

306 11.1g 1.0g 13.0g 3.5g 6.7g

kcal Fat Saturates Sugars Salt Protein

73
 Tu r m e r i c - you only need a pinch!

T
urmeric has gained huge
popularity for its anti-
cancerous, anti-inflammatory
and immune boosting properties. It
is hugely beneficial, but it also need
only be used in small quantities.
It can get quite confusing to know
how much of a spice you need in any
dish, and with turmeric, a pinch too
much will make a curry bitter. It can
be used in hot water with lemon,
you can juice the turmeric root
(rather like a ginger root) in your
morning juice and you can add
turmeric to your curry or stir-fry. A
small amount daily or regularly will
reap real health rewards-and you
can use them in various dishes, not
just curries and daals. So heres a
few recipes to get you going.

74
 Top tip
Soaking the rice in
water for an hour will
reduce the cooking
time for the rice.

Per serving:

109 2.6g 0.8g 2.3g 0.7g 6.0g

Recipes by Mira Manek, kcal Fat Saturates Sugars Salt Protein
www.miramanek.com

TURMERIC TOFU & WILD RICE 1 Place the tofu on a kitchen towel to
soak up excess water for 5-10 minutes.
For the rice: 2 To cook the wild rice, boil the rice and
120g ( cup) wild rice water in a pan on low heat for around
350ml (2 cups) water 40 minutes until the rice grains are soft
and cooked. While the rice is cooking,
For the tofu: chop the tofu in small cubes and place
280g (9oz) tofu, medium to firm in a separate pan on low heat so that
tsp turmeric they become slightly brown. Add the
1 tsp soy sauce turmeric and soy sauce to the tofu after
5-10 minutes, sprinkling over all the
For the vegetable stir-fry: tofu pieces, and turn the tofu so that all A mug of turmeric latte
1 tsp coconut oil the sides become brown, careful not to This is pretty simple. teaspoon (or
1 small onion, long thin slices break them. You can start the vegetable just a little less) of ground turmeric
clove garlic stir-fry while the tofu is still cooking. boiled with a mug of your choice
tsp Himalayan salt 3 Place the coconut oil and onion slices of milk, add a teaspoon of agave/
150g (1 cup) red and yellow peppers, in a large pan and let this cook on low maple syrup, a sprinkle of cinnamon
chopped heat for a few minutes before adding the and a pinch of pepper (recent
80g ( cup) broccoli, chopped chopped or grated garlic. Once cooked, research has found pepper and
2 tbsp soy sauce add the peppers and broccoli and stir. turmeric work in perfect activated
4 Let this cook for 7-10 minutes before harmony), but its still pretty good
For the garnishing: adding the cooked rice. You can now stir without the pepper and agave. If
Coriander (cilantro) in the soy sauce and add the tofu. you have a sore throat a pinch of
Lime 5 Serve with a slice of lime and a salt with the turmeric is just the
Black pepper sprinkle of coriander and black pepper. remedy you need.

75
 SPICY SWEET POTATO SLICES
Turmeric has such a vibrant, warm
and earthy colour, and its so full of
every kind of goodness that I add it to
everything. Heres a sweet potato recipe
using turmeric along with a spoon of
tandoori spice, which youll find in most
supermarkets. If you dont have the
tandoori mix, the sweet potato tastes
delicious with just the turmeric and
Per serving: paprika add a little red chilli if you
278 8.2g 4.3g 18.6g 1.0g 14g fancy a kick.
Recipes by Mira Manek,
kcal Fat Saturates Sugars Salt Protein
www.miramanek.com
2 sweet potatoes, around 300g total
1 tbsp rapeseed or olive oil
tsp turmeric
CAULIFLOWER RICE WITH SPICE 1 Start by grating the cauliflower and tsp salt
chopping the vegetables ready for the tsp paprika
Cauliflower has the ability to take stir-fry. Now heat the coconut oil, cumin 2 tbsp soya yoghurt
on any flavour and here, it tastes just and mustard seeds in the pan. 1 tsp tandoori sauce
like an Indian rice dish, only there are 2 Once the cumin seeds are brown and
no carbohydrates. Its incredibly light the mustard seeds start to pop, you can 1 Preheat the oven on 180C (Gas Mark
and equally flavourful. The cumin add the curry leaves and ginger garlic 4/350F). Start by thoroughly washing
seeds and spices, together with the and chilli paste. Now add the turmeric the sweet potatoes as youll be grilling
various chopped vegetables, make it and then the carrots and peas, as these them with the skin. Now thinly slice the
nutritious, add a variety of textures and will take longer to cook. Stir on low sweet potatoes-you can also do slightly
an abundance of colour. There is, of heat for a few minutes and then add larger chunks-it simply takes a little
course, no gluten and using Himalayan the grated cauliflower. Keep stirring for more time to cook.
salt adds minerals and extra nutrition. another few minutes. 2 Place them in a mixing bowl and
3 Now add the rest of the ingredients, leave on the side. In a small bowl, mix
Serves: 2 leaving a handful of spring onions for the tandoori sauce and yoghurt and
garnishing. This should be cooked and add this along with the rest of the
1 cauliflower ready within 5 minutes. Garnish with ingredients into the mixing bowl with
1 tbsp coconut oil spring onions and serve. the sweet potato slices. Mix together
1 tbsp cumin properly, spread out on a baking tray
1/2 tsp mustard seeds and place in the oven for 30-45 minutes,
1/2 tsp turmeric until cooked. Use a fork to check if soft
10-15 curry leaves and cooked.
1 tbsp ginger garlic and chilli paste 3 Once they are cooked, place under
1 carrot the grill for around 10 minutes so they
75g (1/2 cup) frozen peas become brown and slightly crispy. Keep
1/2 red pepper checking while in oven that they
1/2 green pepper dont burn.
handful of spinach Per serving:
1 tomato
394 11.7g 1.9g 18.9g 2.3g 4.7g
2 spring onions
kcal Fat Saturates Sugars Salt Protein
1 tsp Himalayan salt

76
77
 Top notch
Premier Berlin restaurant the Lucky
Leek shares some high end recipes

Pair with...
a well-balanced Riesling
will work well (Winery
Immich, "Baterrieberg"
Riesling 2013) Recipes by Josita Hartanto at Lucky Leek Berlin.
Images by Sebastian Sinmusby

78
 Finedining
AVOCADO APPLE TARTAR
Recipes by Josita Hartanto at Lucky Leek
WITH WALNUT BONBON Berlin. Images by Sebastian Sinmusby

For the tartar:

2 ripe avocados
2 green apples (Granny Smith)
1 shallot
10 leaves of lemon balm
juice and zest from 1/2 lime
salt
fresh ground pepper
1 tbsp walnut oil

1 Peel apples, halve avocados, de-stone

avocados.
2 Finely dice avocados, apples and
shallot.
3 Cut lemon balm into fine strips and
mix with the other ingredients.

For the chive cream

1 small tub of soya yogurt (or any
plant based alternative to yogurt)
1 tbsp lemon juice
2 tbsp neutral or olive oil
fresh chives
salt
fresh ground pepper
1 Chop chives very finely. Mix all
ingredients together until you have a
nice creamy sauce, and season. (If you
use a hand mixer, you dont have to cut
the chives so precisely).
For the walnut bonbon
1 handful of walnuts
2 tbsp finely chopped parsley
4 dried tomatoes
1 fresh tomato
1 tbsp agave syrup (or any syrupy
sugar alternative)
12 wonton wrappers
oil for frying
1 Put all the ingredients in a mixer or
blender, and mince until coarse.
2 Put 1 tablespoon of the filling on a
wonton wrapper, then wrap up like a
sweet. Use water to seal the edges.
3 Fry the bonbons in hot oil until they
are golden brown and crispy.
4 Serve along with the tartar and
chives cream.
5 Garnish with dill or micro herbs.
Pair with...
fruit and acid are important with
the bitterness of the Endive, so the
wine should nothave too many
heavy tannins. (2014 Sauvignon-
Blanc by Philipp Kuhn)
OLIVE-LEMON PASTA WITH
RED ENDIVE
250g (9oz) spaghettini or cappelini
1 small red endive
2 tbsp olive oil
1 tbsp sugar
2 dashes of salt
2 tbsp water
1 Cook pasta in salted water.
2 Drain, but keep a cup of the salted
pasta water.
3 Let the pasta stand briefly and mix
with a little bit of olive oil so it does not
get sticky.
4 Remove stem of the red endive,
coarsely cut the leaves.
5 Saut the leaves with olive oil, sugar,
salt, and water for 3-4 minutes in a
large pan.
6 Take out of the pan and put aside.
For the Lemon Stock:
1 yellow and 1 orange carrot (or 2
orange)
1 organic lemon
1 small bunch of rocket
2 tbsp pine nuts
1 cup of salted pasta water (from the
pasta part of the dish)
1 handful of pitted kalamata olives
salt and black pepper
1 Peel carrots into fine strips using a
potato peeler.
2 Wash the lemon and zest it.
Coarsely cut the rocket. Toast the pine
nuts in a pan for 2 minutes until golden-
brown. Put the pasta water and carrot
strips in the pan and simmer for 1 minute.
3 Add your red endive, lemon zest, olives
and pasta, and mix thoroughly.
4 Season with salt and black pepper.
Fold in the rocket and serve with pine
nuts on top.

79
 Finedining

CHOCOLATE-COCONUT
MOUSSE WITH PASSION
FRUIT
This is probably the quickest
and easiest mousse to make,
and is a great base for all kinds of
chocolatey creations. Great served
with candied nuts, orange oil, and
chilli, you can also use hazelnut or
almond milk for varying accents.

For the mousse:

100ml ( cup) coconut milk
100g ( cup) dark chocolate
(50% cocoa content or more)
100g vegan squirty cream
4 tbsp mocha liqueur

1 Bring coconut milk to the boil.

Take it off the heat, break chocolate
into small pieces and stir in.
2 Let it cool down. Whisk in mocha
liqueur. Fold in the squirty cream
and let it cool down for 2 hours.

To serve:
2 passion fruits
4 tbsp maple syrup

1 With a hot spoon scoop out egg-

shaped portions of the mousse.
2 Cut the passion fruits in half, and
remove the fruit. Mix with the maple
syrup and serve with the mousse.
Decorate with fresh berries or
lemon zest.

Recipes by Josita Hartanto at Lucky Leek

Berlin. Images by Sebastian Sinmusby

Pair with...
A good Port is always
a good choice for
chocolate. (Grahams Six
Grapes Reserve Port)

80
BUCKWHEAT PASTA
The earthiness of buckwheat lends a rustic
touch to this hand-rolled pasta, where the slight
variance in thickness and width are part of the
e r f
P pastae c t
charm. With just a rolling pin, youll be diving
into chewy, earthy goodness in no time.

Makes: About 500g (1lb) enough for 4-6 servings

250g (8 oz/1 cup) regular, medium, or

medium-firm tofu
150g (1 cups) semolina or bread flour, plus
more for sprinkling
75g ( cup) buckwheat flour
About 1 tbsp sea salt

1 Place the tofu in a food processor and process

until it is creamy, although it does not have to
be completely smooth; a few grainy bits are fine.
Add 170g (1 cup) of the semolina and all of the
buckwheat flour. Process again briefly. Add the
remaining 70g (14 cup) semolina until the dough
is no longer sticky but still soft.
2 Remove the dough from the food processor.
Sprinkle some semolina or buckwheat flour on a
board or counter and knead the dough for about
10 minutes, until smooth and pliable.
3 Cover the dough with a dry towel and let it rest
for 20 to 30 minutes.
4 Divide the dough in half. Roll out each half
until it is about 12 inch thick. Divide it in half
again. Now roll each piece into a 10 by 6-inch
rectangle. It should be about 18 inch thick.
Sprinkle the top lightly with semolina and brush
off any excess. Using a knife, cut each sheet of
pasta into any width you like-I like it as 13- to
12-inch-wide pappardelle. Repeat with the other
3 pieces of dough.
5 You can cook the pasta right away or set it
aside for several hours. To set aside, cover it with
a damp but not wet towel to prevent it from
drying out.
6 To store the pasta, toss it with a little semolina,
bread flour, or buckwheat flour to prevent
sticking, then wrap in plastic wrap or put in a
covered container and refrigerate for 2 to 3 days.
7 Bring about 8 cups of water to a boil and
throw in the salt. Add the pasta, give it a stir to
separate it and prevent sticking, and cook for 2
to 3 minutes, until tender but still chewy. Drain
in a colander and serve right away with your
favourite sauce.
Per serving:
Copyright 2015 by Miyoko Schinner Photographs
204 2.8g 0.4g 0.3g 2.0g 9.0g copyright 2015 by Eva Kolenko. Published in the
United States by Ten Speed Press, an imprint of the
kcal Fat Saturates Sugars Salt Protein
Crown Publishing Group, a division of Random House
LLC, a Penguin Random House Company, New York.

81
 Per serving:

352 1.5g 0.3g 0.6g 0.0g 12g

kcal Fat Saturates Sugars Salt Protein

82
15-MINUTE RUSTIC PASTA
Probably the best place to learn how
to make pasta is Italy. But if you want
some homemade fettuccine tonight and
arent in Italy and dont have a pasta
machine, heres the recipe for you. Start
to finish, its a 30-minute dish, including
about 15 minutes of rest time.
Makes: 750g (1 lbs) enough for 6-8
servings
250g (2 cups) semolina flour, plus more
for sprinkling
100g (1 cup) all-purpose flour
250ml (1 cup) hot water
1 Put both flours in a food processor.
Put the lid on the food processor, turn
it on, and slowly pour the hot water
through the spout. The mixture will first
look like cornmeal, then form tiny little
balls whirling around the work bowl and,
finally, after a couple of minutes, form a
big ball in the middle. Let it go for another
30 seconds to knead the dough, then turn
it off.
2 Remove the dough. It will be quite
warm and pliable. Flatten it out into a
12-inch-thick pancake, then cut it into
quarters. Cover the dough with a dry
towel and let it rest for 10 to 15 minutes.
3 Sprinkle some semolina or all-purpose
flour onto a clean, dry surface and put
one of the four pieces of dough on it.
Using a rolling pin, roll it out as thinly as
you can. You can make it as thin as an
envelope with a card in it, or as thick as
18 inch, which will create a chewy, rustic,
country-style pasta.
4 After youve rolled out all of the sheets,
use a sharp knife or pizza cutter to cut
them as desired, one sheet at a time.
You can cut them into any width that will
suit the sauce of the evening, whether
spaghetti, fettuccine, pappardelle, or
lasagna.
5 Get that large pot of salted water
boiling (2 litres or 8 cups), then cook the
noodles for 2 to 3 minutes, until perfectly
al dente. Serve with a sauce of your
choice.
6 To store the pasta, toss it with a little
semolina or flour to prevent sticking, then
wrap in plastic wrap or put in a covered
container and refrigerate for 2-3 days.
Umbrian tartufo sauce
Makes: 4 servings
450g (1lb/4 cups) cremini
mushrooms
1-2 tbsp extra-virgin olive oil
(optional)
70g ( cup) minced shallot
6 cloves garlic, minced
2 to 3 tbsp good-quality white
truffle oil, or to taste
250ml (1 cup) cashew cream
(below)
Sea salt and freshly ground black
pepper
300g (10 oz) cooked spaghetti
or strangozzi*, or homemade pasta
Parsley, for garnish (optional)
1 Cut the mushrooms in half or
quarters, depending on how large
they are, so they are all fairly
uniform in size.
2 Pulse them in a food processor
until they are finely minced but not
mushy. Be sure not to process too
long, or you will end up with
a puree.
3 In a large frying pan over medium-
high heat, heat the oil. Add the
shallot and saut until tender. For
oil-free cooking, simply saut the
shallot with a dash of water.
Per serving:
330 28.3g 4.7g 2.5g
kcal Fat Saturates Sugars
4 Add the garlic and mushrooms and
saut for 5 to 10 minutes, until the
mushrooms are browned and moist
but not wet looking. Add the truffle
oil and cashew cream and stir well.
5 Cook for 1 minute to let the sauce
thicken, then season with salt and
pepper. Toss with hot spaghetti,
garnish with some chopped
parsley, and serve immediately.
Best enjoyed when freshly made;
leftovers can be stored in a covered
container in the refrigerator for 2-3
days. Do not freeze, or it will change
the texture.
*Strangozzi are long, thin, rectangular
strands of pasta.
Cashew cream
Makes: About 750ml (3 cups)
750ml (3 cups) water
150g (1 cup) cashews
1 Place the water and cashews in a
blender and blend until smooth and
creamy, about 1 minute. The cream
keeps in the refrigerator for 1-3 days.
Copyright 2015 by Miyoko Schinner
Photographs copyright 2015 by Eva Kolenko.
Published in the United States by Ten Speed
Press, an imprint of the Crown Publishing
Group, a division of Random House LLC, a
Penguin Random House Company, New York.
Top tip
For a thicker cream,
reduce the water
by 125ml (12 cup).
0.0g 11g
Salt Protein
83
 Comfort food
with a twist

Top tip
Cook Vegan recommends
Blue Dragon panko
breadcrumbs

84
 Top tip
Cook Vegan recommends
using Cooks' Ingredients
Chipotle en Adobo Paste
by Waitrose for this
dipping sauce.

BAKED AVOCADO FRIES CHIPOTLE DIPPING SAUCE

3 ripe avocados 180ml ( cup) water

50g ( cup) plain flour 70g ( cup) cashews, soaked
200g (6oz) silken tofu blended with overnight
2 tbsp almond milk 2 tbsp adobo sauce, from a can
160g (1 cups) breadcrumbs of chipotle peppers in adobo
1 tbsp vegan butter or marg 2 tbsp tomato paste
tsp garlic powder 2 tsp lemon juice
tsp onion powder Pinch salt, plus more to taste
tsp paprika
tsp salt 1 Put the cashews and their water in a
tsp freshly ground black pepper blender and blend on medium for about
Spray oil 30 seconds, then turn up to high. Blend
until smooth and creamy
1 Preheat oven to 230C (Gas Mark 2 Add the chipotle adobo sauce (add
8/450F). Line a baking sheet with foil peppers only if you want it extra spicy)
and place a wire rack on the sheet. 3 Add rest of the sauce ingredients and
2 Slice avocados lengthwise (around blend until all sauce is combined then
20 fries) add salt to taste.
3 Set up three bowls: bowl 1, place the Per serving:
cup of flour salt and pepper, bowl 2
387 30.2g 5.9g 5.8g 2.1g 14g
the tofu mixture, bowl 3 combine the
kcal Fat Saturates Sugars Salt Protein
breadcrumbs and melted butter, garlic
powder, onion powder, paprika, salt,
and pepper and mix well.
4 Dip each avocado slice through all 3
bowls ensuring to coat thoroughly with
the breadcrumb mixture and place on
the wire rack. Spray lightly with oil.
5 Bake for 20-25 minutes, until the
breadcrumbs are lightly browned. Cool
for about 10 minutes.
Per serving:

213 13.3g 2.8g 1.2g 0.5g 5.0g

kcal Fat Saturates Sugars Salt Protein

85
 Nourishing noodles
S
piralizingwhich sees vegetables
turned into long spiral-shaped
noodles-offers a delicious way to
pack more nutrients into your diet.
You can spiralize your five a day using a
machine to crank out perfect, slim pieces,
which can then be used in place of pasta-a
good way to reduce calories and carbs in a
dishor to liven up salads, or even in some
desserts. The noodles are a good option
for those with celiacs disease, or anyone
avoiding wheat or gluten.
RAW COURGETTE MARINARA
Serves: 2-4
For the sauce:
1 medium-to-large tomato, roughly
chopped
medium red bell pepper roughly
chopped
1 small handful basil leaves
2 tbsp cold-pressed extra virgin olive
oil
1 tbsp maple syrup
1 medium garlic clove, grated
tsp garlic powder
tsp onion powder
tsp dried basil
tsp dried oregano
tsp sea salt flakes
tsp freshly cracked black pepper
1 pinch chilli flakes or chilli powder
1 tbsp chia seeds
1 tbsp ground linseed
For the noodles:
1 medium-to-large courgette, thin
spirals
For the toppings:
56 fresh cherry tomatoes
56 dried tomatoes
1 large handful spinach leaves
2 tbsp raw parmesan
2 tsp nutritional yeast flakes
1 small handful pine nuts, toasted
or raw
1 Except for the chia seeds and ground
86
Use raw veg to create beautifully healthy plates
According to some major food retailers,
sales of courgettes continue to rise-foodies
are putting the increase down to the
influence of trendy bloggers. The trend
shows no sign of abating, with other veg
that are popular for turning into noodles
also seeing a spike in sales.
The easiest and cheapest way to give
spiralizing a go is to use a handheld
julienne peeler, to create thin, spaghetti
like strands of veg. This is the cheapest
option, so good for a beginner. The
linseed, add the ingredients for the
marinara sauce to a food processor and
blend until a chunky mix remains.
2 Transfer marinara sauce to a large bowl,
draining the excess juices.
3 Mix in the chia seeds and ground
linseed and set sauce aside for 15
minutes.
4 When ready to serve, add the courgette
noodles to the marinara sauce and toss
until thoroughly coated.
5 Add toppings and serve immediately.
RAW PARMESAN
This dairy-free, salty, cheese-like
crumble is delicious crumbled on
noodles and pasta, soups, salads,
and even sandwiches. Its a wonderful
alternative to traditional parmesan and
can be used in any recipe that calls for it.
Makes: 100g (1 cup)
downside is that you wont have the length
or uniformity that you get with a machine.
Some food processors come with
attachments to create ribbons, which is a
quick and easy method.
You can also buy specialised spiralizing
machines, from the basic handheld to
countertop horizontal or upright machines.
Handheld machines can be fairly labour
intensive, and more time consuming. With
the other machines, you can create perfect,
uniform spirals.
75g ( cup) cashews
84g ( cup) shelled hemp seeds
6 tbsp raw apple cider vinegar
1 tbsp white miso paste
1 tsp dried oregano
1 tsp dried basil
3 tbsp nutritional yeast flakes
1 Place the cashews into a food processor
and blend until a fine powder.
2 Transfer cashews to a large bowl with
the rest of the ingredients and mix by
hand until the mixture resembles a paste.
3 Spread the paste onto a dehydrator
silicone sheet in a thin layer (about 6
mm thick), evenly spaced out and with
minimum overlap, and dehydrate at
46C (115F) for about 3-4 hours, or until
crispy. If you dont have a dehydrator,
spread the paste on a baking sheet lined
with parchment paper and bake at the
lowest oven temperature with the door
ajar. Keep an eye on it, stirring every 5-10
minutes to make sure it doesnt burn. It
will be ready in about 30 minutes, though
this time can vary depending on your
oven.
4 Taste to make sure the parmesan is
fully dry. Mould can form if any moisture
is left.
5 Store the parmesan in an airtight
container in a cool, dry place for up to 1
month.
Per serving:
405 29.6g 4.5g 2.1g 0.8g 21g
kcal Fat Saturates Sugars Salt Protein
Per serving: Recipe from Nourishing Noodles: Spiralize
Nearly 100 Plant-Based Recipes for Zoodles,
386 26.9g 3.0g 9.4g 1.1g 14g Ribbons, and Other Vegetable Spirals by Chris
kcal Fat Saturates Sugars Salt Protein Anca, published by Race Point Publishing
(14.99), is out now. Photography by Chris Anca.

87
 ns &
Specialreport
Vegavitamin B12
E
verybody needs a regular
source of vitamin B12: it
helps us maintain healthy
nerve cells and produce
DNA, the bodys genetic material.
It works closely with folate to help
make red blood cells and to help iron
work better in the body. Folate and
B12 also work together to support our
immune function and mood.
The difficulty of getting enough
B12 is often used as an argument
against veganism. For vegans this
means making sure you eat enough
fortified foods and/or taking a
supplement. However, despite the
warnings, vegans may actually
have an advantage over meat and
dairy-eaters when it comes to this
important vitamin.
CAN YOU EXPLAIN A BIT MORE
ABOUT B12?
Vitamin B12 is made by bacteria in
the soil and water. Traditionally,
farmed animals got their B12 from
88
eating food from the ground that had
B12-producing bacteria on it. The B12
on their food was then taken up into
the cells in their bodies, which is how
it ends up in red meat, fish, poultry,
eggs and dairy products.
Vitamin B12 is also produced
commercially in large vats where
bacterial cultures are grown for its
extraction. This type of B12 is used
in fortified foods: yeast extracts,
margarines, breakfast cereals, plant
milks and B12 supplements. In
modern society, food production is
far more sanitised with fruit and
vegetables washed in chlorine for
sale in supermarkets. This removes
the B12-producing bacteria so vegans
must obtain vitamin B12 from
fortified foods and/or supplements.
Similarly, modern factory farming
methods have changed the nature of
the food farmed animals eat, meaning
that cattle and sheep now need B12
supplements too! France accounts
for 80 per cent of world production
of the most widely produced form
Dr Justine Butler, senior
researcher and writer at
Viva! Health, presents a no
nonsense guide to this often
misunderstood vitamin
of B12 (cyanocobalamin) producing
more than 10 tonnes per year. Over
half of this is used for animal feed
which makes the B12-argument for
eating animal products invalid. You
could just cut out the middleman and
get your B12 straight from the source,
its easier to absorb that way too.
WHAT HAPPENS IF WE DONT
GET ENOUGH?
B12 deficiency can lead to serious
health problems, especially in the
very young. Symptoms include:
extreme tiredness, lack of energy,
pins and needles, muscle weakness,
depression and cognitive problems
such as impaired memory,
understanding and judgement. A lack
of B12 can lead to a raised level of
the amino acid homocysteine which
has been linked to heart disease; this
can affect meat-eaters, vegetarians
and vegans. You can easily be tested
by your doctor and a B12 deficiency
may be treated with supplements or a

course of injections.
OK-SO HOW MUCH DO WE
NEED?
B12 is a water-soluble vitamin that
can be stored for years in the liver.
Excess amounts leave the body in
the urine. We dont need much; the
UK government recommends 1.5g
(micrograms) per day and in the US,
they recommend 2.4g. One recent
study suggested the ideal intake lies
between 4-7g per day, while another
suggests a daily intake of 6-10g.
Last year, the European Food Safety
Authority set a new adequate intake
level for B12 of 4g per day. Erring
on the side of caution, Viva!Health
recommends an intake of 5g per day
from fortified foods with the regular
use of supplements to ensure topping
this up. This is particularly important
for children too.
The Department of Health
says you should be able to
get all the vitamin B12 you
need by eating a varied
and balanced diet but
cautions that if
you take vitamin
B12 supplements,
you should not take too much
because this could be harmful. They
say that taking 2,000g or less a day
of vitamin B12 in supplements is
unlikely to cause any harm.
B12 ABSORPTION
The B12 found in meat and other
animal foods is bound to protein,
so it is more difficult to absorb than
unbound free B12 produced by
bacteria. Our ability to separate
B12 from animal protein declines
with age; up to 40 per cent of the
UKs meat-eating elderly population
suffers from low B12 due to a drop in
their ability to absorb it. In fact, mild
to moderate deficiency is common
in industrialised countries despite
the fact that a typical western diet
provides around 5-7g of B12 per
day. The most common causes of B12
deficiency in the UK are:
Loss of intrinsic factor-a substance
produced in the stomach required for
absorption.
A decline in the amount of acid
produced in the stomach-this mainly
affects B12 absorption from meat.
Plant foods,
fermented soya foods
seaweeds and apricots
do not provide a reliable
source of B12. Until plant
foods said to provide B12 are
shown consistently to
correct B12 deficiency,
vegans should not rely on
them for vitamin B12.
Studies suggest that the
bioavailability of B12 from meat is
lower than previously thought. This
may be because of losses incurred
in cooking or difficulty the body
has releasing B12 bound to animal
protein. Either way, meat is not the
best source of B12 and you are better
off getting it from fortified foods and/
or supplements.
The US Institute
of Medicine of the
National Academy
of Sciences
recommends that
all adults over 50
years (including
meat-eaters) obtain
B12 from vitamin
supplements or
fortified foods
because of the high
Specialreport
VARIATIONS ON A THEME
There are a number of
different forms of B12:
Cyanocobalamin is a cheap and
stable inactive form used to fortify
infant formula, breakfast cereals,
vitamin drinks, plant milks and vegan
meat replacements, as well as animal
and fish feed. It is called inactive
because it needs to be converted into
an active form to work in the body.
Tablets typically contain doses from
as low as 2.5g up to 1,000g.
Hydroxocobalamin is an injectable
form of vitamin B12 that is given
when there are problems with
absorption. In the UK 1,000 g per
dose is generally used.
Methylcobalamin is an active
form of vitamin B12. It costs more
and is not so stable which is why it is
provided in higher doses from 500-
2,000g and needs to be stored away
from light.
Adenosylcobalaminone another
active form of vitamin B12, available
as a supplement that needs to be
stored away from light.
Taken together, hydroxocobalamin
may be better for treatment by
injection. Methylcobalamin and
cyanocobalamin show very similar
effects in the body, but on balance,
cyanocobalamin may be superior
as a supplement because of its
stability. US physician, author
and internationally recognised
speaker on public health issues, Dr
Michael Greger says: Unless youre
a smoker or have kidney failure,
cyanocobalamin should be fine.
Thats what I take!
89
 Specialreport

incidence of impaired absorption of

B12 from animal foods in this age
group. It could be that some vegans
have a heads-up on B12 as they
routinely include a supplement or
fortified foods in their diet.
Vitamin B12 absorption can be
reduced by a number of other
factors: poor functioning kidneys;
the diabetes drug Metformin and
proton pump inhibitors (PPIs) which
inhibit the production of stomach
acid; nitric oxide in cigarette smoke;
nitrous oxide (laughing gas) used
for anaesthesia or recreational use
and heating food and drink in a
microwave or other forms of cooking.
B12 intakes among vegans appear
to be increasing, reflecting the
increase in the number of B12-
fortified products available as well as
a raised awareness. This will provide
an advantage for vegans in later
THE VITAMIN B12 CONTENT OF SELECTED FOODS
life who are used to including B12
in their diet. It may be that vegans Meridian Yeast Extract (4g serving-enough for one slice of toast) 2.8
who routinely consume B12-fortified Soya milk - Alpro Soya Original (200ml) 2.5
foods and supplements are less
Marigold Engevita with Added B12 Yeast Flakes (5g) 2.2
likely to experience age-related B12
deficiencies later in life. Koko long-life dairy free coconut drink (200ml) 0.8
Alpro Simply Plain Yoghurt 0.6
For more information on B12 and vegan
nutrition go to: vivahealth.org.uk Fortified cereal* (40g) 0.8
Marmite (4g serving - enough for one slice of toast) 0.6
Vecon Vegetable Stock (1tsp/5g) 0.5
Pure Soya margarine (10g) 0.5
Alpro Heavenly Velvet Vanilla Dessert (125g pot) 0.3

Note that some of the organic versions of these products are not fortified
with B12.

*Many cereals fortified with B12 also contain vitamin D (D3) from lanolin,
a substance obtained from sheeps wool. At the time of writing, Tesco Malt
Wheats, Sainsburys Wholegrain Malties and Waitrose Malted Wheats all
contain 2.1g of B12 per 100g and no vitamin D, so are suitable for vegans.
Kelloggs only use D3 at the moment but are looking into the possibility of
using D2, which is suitable for vegans.

It is quite easy to ensure your 5g of B12 per day by including certain foods
regularly in the diet; cereal with plant milk, yeast extract, vegan spread,
Vecon stock in soups and stews, a generous sprinkle of yeast flakes on your
dinner and soya yoghurts or desserts occasionally. Of course, you need to
ensure these foods are the fortified varieties. Topping up once or twice a
week with a supplement is a good safety net to really ensure you are getting
enough B12.

90
93
 KIDS IN THE KITCHEN
These delicious recipes are an easy way to get children to enjoy fruit and veg

Top tip
For a more nutritious
and substantial shake, try
adding 1 tablespoon of
protein powder (from peas,
hemp seeds, brown
rice or whey).

92
 Deliciousdrinks
BANANA SNICKERS SHAKE
Serves: 2

2 frozen bananas
4 tbsp peanut butter*
2 tbsp cacao powder
pinch sea salt
250 ml (8 fl oz/1 cup) filtered water

1 Put all of the ingredients in a blender

and blend on a high speed until
completely smooth. Taste and adjust
the saltiness to your liking, by adding
more salt if necessary.
2 Pour into two medium-sized glass
bottles (one of which is featured in
the photo) and serve with straws.

* Choose a quality peanut butter brand

that contains only toasted (or raw) organic
peanuts and salt. Avoid those with
hydrogenated oils, refined sugar and other
additives.
Per serving:

370 19.6g 8.2g 26.9g 1.1g 8.8g

kcal Fat Saturates Sugars Salt Protein

KIDS GREENIE
A trick to get children to eat more
vegetables is to add them to smoothies.
Blending vegetables with sweeter
flavours disguises their taste and
makes them more appealing. Frozen
vegetables are the best option as they
are milder in taste and often actually
contain more nutrients than fresh
vegetables (because they are frozen
directly after being picked). Other
plus sides are that they are generally
cheaper, available all year round and
obviously have a much longer shelf Serves: 2 or 4 small servings 1 Roughly chop the banana and add it
life. This green smoothie contains both to a blender along with the rest of the
broccoli and peas, yet has a sweet and 1 ripe banana, peeled ingredients.
fruity flavour due to the banana and a 50g (2oz/ cup) frozen 2 Blend on a high speed until
kick of freshness from the orange juice broccoli florets completely smooth.
and ginger. We created this recipe to 50g (2oz/ cup) frozen peas 3 Pour into two medium-sized glass
be child-friendly, but it is just as good 1 tbsp linseeds bottles or four small ones and serve
for any adults who want to incorporate tsp fresh ginger, grated with straws.
more vegetables into their lives. (or tsp ground ginger)
250 ml (8 fl oz/1 cup) freshly
Per serving: squeezed orange juice
(unsweetened and not from
167 2.4g 0.3g 25.3g 0.0g 5.1g Green Kitchen Smoothies: Healthy and colourful
concentrate or from approx smoothies for every day by David Frenkiel and Luise
kcal Fat Saturates Sugars Salt Protein
3 oranges) Vindahl (Hardie Grant, 15.00)

93
 DELICIOUS DRINKS
Pack in maximum nutrients in liquid form
SADHANA WAKE-UP CALL
Part of your daily sadhana, on waking,
and before yoga practice, drink one of
these to flush out your system, rehydrate your
body, kick-start your metabolism and prepare
you for the day.
Recipe from Naked Vegan by Maz Valcorza,
Murdoch Book (14.99)
94
1 whole lemon (including the peel,
if the lemon is organic), quartered
2.5 cm (1 inch) knob of fresh turmeric,
peeled and chopped
120 g (4 oz/1 cup) chopped apple
pinch of cayenne pepper
250 ml (9 fl oz/1 cup) water
Pass all the ingredients through a cold-press
juicer, adding the water last.
 Deliciousdrinks

CELERY, SPINACH
AND CUCUMBER JUICE

Boost your nutrient intake with this

super green juice. Enjoy in the morning
for a healthy start to the day or in the
evening to help with a good nights
sleep as celery contains the chemical
serotonin, one of the most important
brain chemicals, or neurotransmitters,
for regulating the sleep/wake cycle.

Serves: 1
Preparation time: 5 minutes each

1 cucumber
5 sticks of celery
2 apples
1 bag Fresh & Naked baby spinach
leaves
1 lime
1 tsp maple syrup

1 Chop the cucumber, celery and apple

into chunks.
2 Put everything through a juicer
then chill in the fridge. Stir well before
serving.
Recipe from www.lovethecrunch.com

Per serving:

298 4.0g 0.3g 40.9g 0.7g 13g

kcal Fat Saturates Sugars Salt Protein

95
 Vegan
pavlova

96
 Somethingsweet
VEGAN PAVLOVA
MERINGUE TOWER
Serves: 4-6

Liquid from 1 x 400g tin (160ml)

of chickpeas
125g/ cup caster sugar (zylitol)

To layer and top your pavlova:

4 x 400ml/54 fl oz tins of full-fat
coconut milk (refrigerated overnight)
2 tsp vanilla extract
soft fruit of your choice
few mint leaves

1 Preheat the oven to 110C (Gas Mark

/225F)
2 In a clean bowl, whisk the chickpea
liquid for 10 minutes, using an electric
hand whisk. It will become thick, stiff
and creamy, with soft peaks.
3 Sprinkle in the caster sugar and
keep whisking, adding the sugar into
the mixture for a further 5 minutes.
4 Get out two baking trays. Using the
base of a 23cm springform tin, draw a
circle on a sheet of baking parchment.
Draw a second circle beside it. You
should be able to draw two circles on
each baking tray. Altogether youll draw
four circles.
5 Spoon the meringue mix to fill
your marked circles, then put the two
baking trays into the preheated oven for
2 hours.
6 When they are ready, take them
out, leave to cool for 40 minutes,
and carefully peel off the baking
parchment.
7 Skim the cream from the top of
each tin of coconut milk. Put into a
bowl and add the vanilla extract and 2
tablespoons of the clear coconut milk
from the cans. Whisk with an electric
whisk for 1 minute to bring it all
together and remove any lumps.
8 Place your base layer of meringue
on a flat plate and spread with a layer
of coconut cream. Top with fruit of your
choice (For example; fresh raspberries,
strawberries, passion fruit, kiwi,
and mango).
9 Repeat until you are left with a last
Recipe taken from David & Stephen Flynns The
layer of meringue to put on top, top World of the Happy Pear (Penguin, 2nd June 2016).
with some coconut cream, decorate Photography by Alistair Richardson
with some fruit and mint leaves.

97
 Top tip
Chocolate Ganache
is wickedly good on
these brownies.

Per serving:

Recipe from YumUniverse (BenBella Books; 92 2.6g 0.9g 9.9g 0.2g 2.2g
October 2014) is attached. The book and kcal Fat Saturates Sugars Salt Protein
photography are both by Heather Crosby.

98

Chocolate Ganache
This is a ridiculously simple way
to make a thick chocolate ganache
that can be used for cakes, brownies,
or cookies, or kept thicker for
truffles.
Makes: just under 170ml ( cup)
for single batch, just under 350ml
(1 cups) for double batch
Single Batch:
60g ( cup) coconut butter
3 tbsp cocoa powder
2 pinches sea salt
3-3 tbsp nondairy milk
3 tbsp pure maple syrup
1 In a small saucepan, combine the
coconut butter, cocoa powder, sea
salt, milk, and maple syrup over very
low heat. Whisk through until the
coconut butter is melted and all the
ingredients are smooth.
2 Transfer to a glass dish to let cool.
CRAZY BROWNIES
These brownies are incredible. They
are fudgy, dense and sweet. Make them
and see whether your family can even
GUESS whats in them.
Makes: 16 brownies
130g ( cup) kidney beans
90g ( cup) pitted dates
100g ( cup) peeled, precooked,
and cooled white or red potato
2 tbsp tahini or nut butter
2 tbsp coconut butter
cup/65ml pure maple syrup
3 tablespoons non-dairy milk
cup/50g plus 2 tbsp cocoa powder
cup/110g coconut sugar
2 tbsp arrowroot powder
1 tsp vanilla bean powder or 1 tsp
pure vanilla extract
tsp baking powder
tsp baking soda
tsp sea salt
3 tbsp non-dairy chocolate chips
Refrigerate until completely chilled,
then use for spreading between
cookies for cookie sandwiches, as a
thick frosting for cakes or brownies,
or if kept thicker you can roll into
truffles and then dust with cocoa
powder, coconut sugar, coconut, etc.
Serving Suggestion: Make a single
batch for a thin layer of ganache to
frost crazy brownies. Double up for
a thicker layer (and use extra for
scooping mini truffles).
Somethingsweet
1 Preheat oven to 180C (Gas Mark
4/350F) Line an 8 x 8 brownie pan
with parchment paper.
2 Using a small or mini food processor,
puree the beans, dates, potato, tahini,
and coconut butter until smooth, and
then add the maple syrup and milk and
puree again.
3 If your processor is large enough to
hold the remaining ingredients, add the
cocoa powder, coconut sugar, arrowroot
powder, vanilla bean powder, baking
powder, baking soda, and sea salt to the
processor and puree until combined.
(If your processor is too small, transfer
the date mixture to a bowl, and use a
spoon or spatula to incorporate the dry
ingredients.) Stir in the chocolate chips.
4 Transfer the mixture to the brownie
pan, and spread evenly with a spatula.
Bake for 2224 minutes (the brownies
will continue to firm with cooling,
and are more fudgy with less baking,
so dont overbake). Remove, let cool
completely, frost if desired (see note),
and cut into squares.
NOTES
Potatoes: Potatoes add moisture and
density when combined with the
beans (without too much 'beany'
flavour from using just beans). If you
dont have cooked potato, substitute
20g ( cup) of potato starch and
increase the milk to 5 tablespoons.
Nut-Free Option/Tahini: I have
designed these brownies to be
nut-free; however, if you dont have
nut allergies you can substitute a nut
butter, like macadamia or almond
butter. I use a good-quality tahini in this
recipe, which has a mellow, flavour
and smooth, liquid texture. If you
have a dense tahini that tastes bitter,
I recommend the nut butter swap.
If using a nut butter that is thick or
dense you may need to add another
1 tablespoon of non-dairy milk.
Coconut Butter: If you dont have
coconut butter, you can substitute
another 1 tablespoons of a nut butter
like macadamia, almond, or cashew, or
more tahini, but only if its mellow tasting.
99
 COV ER
R ECIPE

Divine Vegan Desserts by Lisa

Fabry, Grub street publishing

100

BLACK FOREST GATEAUX
If theres one dessert thats going
to convince the wary that raw food can
be decadent and delicious, this is it. It
does take a bit of time to put together,
but-for a celebratory feast-it's worth it.
There are lots of stages so read through
the recipe carefully before you start,
and remember to leave enough time for
soaking and chilling.
Serves: 12
1 batch raw chocolate
1 batch cashew cream
batch raw chocolate sauce
About 225g (1 cup) fresh black
cherries, halved and pitted
6-8 whole cherries, for decoration
Macadamia fudge crumble crust
200g (1 cups) macadamias
30g ( cup) cacao powder
2 tbsp carob powder
seeds of 1 vanilla bean
pinch of salt
100g ( cup) medjool dates, chopped
1 tbsp agave nectar
Chocolate-hazelnut mousse:
140g (1 cup) hazelnuts, soaked
375 ml (1 cups) water
30g ( cup) cacao powder
2 tbsp carob powder
seeds of 1 vanilla bean
100g ( cup) medjool dates, chopped
2 tbsp maple syrup
pinch of salt
1 tbsp soy lecithin
60 ml ( cup) coconut oil
1 tsp psyllium powder
1 A couple of hours before youre ready
to start, soak the cashews for the cream
and the hazelnuts for the filling. Then
assemble all your ingredients in the
order youll need them. I recommend
making the chocolate, cashew cream
and chocolate sauce first, then the
crumble crust and the hazelnut filling
and finally assemble everything.
2 Mix up a batch of raw chocolate and
spread it thinly on a tray lined with
baking parchment. Put in the freezer
to set. Make the cashew cream and the
raw chocolate sauce and chill. For the
macadamia fudge crumble crust, put
the macadamias, cacao powder, carob
powder, vanilla seeds and salt in a food
processor and blend to crumbs.
3 Add the dates and agave nectar and
process until the mixture starts to come
together in a ball. Divide the mixture in
two. Press half into the base of an 18 cm
(7) loose-bottomed cake tin, with sides
at least 10 cm (4) deep.Reserve the
other half in the fridge.
4 For the chocolate-hazelnut mousse,
first make the hazelnut milk. This isnt
as hard as it sounds. Just blend the
soaked hazelnuts with the water at high
speed until the nuts are as fine as they
will go. Then strain the mixture into a
large jug or bowl through some muslin
or cheesecloth if you have it, or a fine
sieve. Squeeze to get as much milk out
as you can, and discard the nut fibre.
5 Put the cacao, carob, vanilla seeds,
dates, maple syrup and salt in the
blender, and add the hazelnut milk
gradually as you blend. When the
mixture is smooth and you have added
all the milk, add the lecithin, coconut oil
and psyllium powder with the blender
still running.
6 Pour the mousse into the cake tin.
Chill until set. Spread the halved,
pitted cherries over the top of the
mousse, then pour the cashew cream
over the cherries. Break the remaining
macadamia fudge crumble crust into
small pieces with your fingers and
sprinkle over the top of the cake. Drizzle
the chocolate sauce over the crumble.
7 Break the raw chocolate into chunks
and poke in the cake. Decorate with
the whole cherries. Set in the freezer
for at least an hour or chill in the fridge
overnight.
8 When you are ready to serve, carefully
push the base of the cake tin up.
Depending on the thickness of your
mousse and cream, and how long you
have left the gateau to chill, it may
collapse a little as you remove the
sleeve, but it wont matter, it will
taste divine.
Somethingsweet
Raw chocolate
40g ( cup) cacao butter
2 tbsp agave nectar
40g ( cup) raw cacao powder
1 Melt the cacao butter in a glass
bowl in a dehydrator, or set over
another bowl of hot water. When it
is melted, stir in the agave nectar,
then add the cacao powder and mix
well. If the mixture starts to stiffen
up, dont panic. This can happen
but, unlike ordinary chocolate, raw
chocolate can be rescued. Simply
put the bowl back in the dehydrator
or over a bowl of hot water for a
few minutes, then whisk until it
becomes smooth and glossy again.
2 Pour into chosen moulds and put
in the freezer to set. Store in the
fridge or freezer.
Cashew Cream
Makes: 250ml (about 1 cup)
140g (1 cup) cashews, soaked for
an hour or two
2 tbsp agave nectar
125 ml ( cup) water
seeds of 1 vanilla bean
pinch of salt
1 tbsp coconut oil, melted
1 Put the cashews, agave nectar,
water, vanilla seeds and salt in
a blender and blend until very
smooth. Leave the motor running
as you add the coconut oil. Chill.
Raw Chocolate Sauce
Makes: 60ml ( cup)
30g ( cup) raw cacao
tiny pinch of cinnamon
tiny pinch of salt
2 tbsp maple syrup or agave nectar
tsp vanilla extract
1-3 tbsp water
1 Mix the cacao, cinnamon and salt.
Stir the syrup into the cacao mixture
little by little until it forms a smooth
paste. Add the vanilla. Add water
until it is the texture you require.
This keeps for ages in the fridge.
101
 PINK MELON WITH MARINATED
BERRYWORLD BLUEBERRIES
This pretty dessert is very quick
as well as being low in fat and rich in
vitamins. Replace the alcohol with
lime juice or elderflower cordial if
you wish.
1 small ripe Charantais melon, chilled
175g/ 1 cups blueberries
Juice of 1 orange
Kirsch or Cointreau
Fresh mint leaves
102
1 Mix the blueberries with the orange
juice and liqueur and a few shredded
mint leaves. Leave to marinate and
chill for 1-2 hours.
2 Cut the melons in half horizontally.
Scoop out and discard the seeds.
3 Serve the melon halves filled with
fruit or serve in segments with the
fruit poured over. Add a little extra
liqueur for special occasions.
Recipe content and imagery from
www.berryworld.com
Per serving: kcal 343, Fat Trace, Saturates Trace,
Sugars 69.4g, Salt Trace

2-MINUTE HEALTHY
ICE CREAM
Did you know that when a frozen
banana is blended, it takes on the
consistency of ice cream? If you
havent tried this before then your
desserts are about to be transformed.
Serves: 2
2 ripe bananas, peeled and sliced
Optional additions:
1 tbsp cocoa powder
1 tbsp peanut butter
frozen strawberries
chunks of dark chocolate
1 Ideally, start the day before you want
to serve your ice cream. Place the
peeled and sliced bananas in a freezer
bag. Transfer to the freezer and freeze
for at least 3 hours, though, for best
results, overnight is preferable.
Somethingsweet
2 Once frozen, put the bananas in a
food processor and process until
you have reached an ice cream
consistency, stopping the processor
at intervals to scrape down the sides.
At first the bananas will crumble, but
keep going and you will achieve a
creamy consistency similar to soft-
whip ice cream. Mix in the additional
ingredients of your choice.
3 If you like your ice cream really soft,
it can be served immediately,
otherwise transfer to an airtight
container and place in the freezer
until set firm.
Edited recipes from Hungry Healthy Happy:
How to nourish your body without giving up the
foods you love by Dannii Martin, photography by
Jacqui Melville (Jacqui Small, 20), out now.
Per serving: Fat 0.3g, Saturates 0.1g,
Sugars 21g, Salt 0g, Protein 1.2g
103
 Per serving:

254 20.4g 3.4g 8.2g 0.0g 6.2g

kcal Fat Saturates Sugars Salt Protein

104
 Somethingsweet

BANANARAMA CUPCAKES
Rich in nutrients and utterly
delicious, these dainty cupcakes
are a super-charged sweet snack.
The cupcakes will keep in an airtight
container in the fridge for 5 days, or
can be frosted and frozen for several
months.

Makes: 24

155g (5oz/1 cup) activated cashew nuts

100g (3 oz/1 cup) activated walnuts
310g (11 oz/2 cups) activated almonds
125ml (4 fl oz/ cup) coconut nectar
2 tsp vanilla powder or vanilla extract
45g (1 oz/ cup) dried bananas,
chopped
banana, mashed
1 tbsp lemon juice

For the Macadamia

and banana frosting
160g (5 oz/1 cup) activated
macadamia nuts
3 tbsp cold-pressed extra virgin
coconut oil
4 tbsp coconut nectar
1 banana, mashed
1 tsp ground cinnamon

For the topping

Fresh banana slices

1 Using a high-speed blender, and working

in separate batches, grind the cashews,
walnuts and almonds into a flour, tipping
each batch into a mixing bowl.
2 Add the ground nuts to a food processor.
Add the coconut nectar, vanilla powder,
dried banana, mashed banana and lemon
juice, then pulse to the consistency of a
moist cake. The mixture should bind to
itself when pressed together between your
fingers.
3 Press the mixture into 24 mini cupcake
tins lined with plastic wrap, or into 24 mini
silicone cupcake moulds, then turn the
cupcakes out onto a clean, flat surface.
4 Blend all the frosting ingredients in a
high-speed blender until smooth. Pop
into a piping (icing) bag and pipe onto the
cupcakes. Top each cupcake with a piece
of banana just before serving.
Recipe from Naked Vegan by Maz Valcorza,
Murdoch Book (14.99)

105
 Per serving:

128 9.4g 6.6g 4.8g 0.2g 1.6g

kcal Fat Saturates Sugars Salt Protein

106

PUFFED QUINOA AND
BUCKWHEAT GRANOLA BITES
These are so delicious and perfect
for a sweet treat. I like to keep them in
the fridge or freezer for a rainy day so
that I always have something to enjoy if
I get a sweet craving.
Makes: 12-15 bites
140g (1 cup) dates, stones removed
85g ( cup) coconut oil, at room temp
1 tbsp date syrup
tsp vanilla extract
20g ( cup) puffed quinoa
40g ( cup) whole buckwheat groats
50g ( cup) shelled pistachios
A generous pinch of Himalayan pink salt
Somethingsweet
1 Put the dates, coconut oil, date syrup
and vanilla extract into a blender and
blitz until it forms a nice thick paste- the
mixture may separate, but dont worry
about this.
2 Transfer the mixture to a bowl and
add the remaining ingredients. Stir until
really well combined.
3 Line a 20 30cm baking tray with
baking parchment and press the mixture
into it so it is about 3cm thick-it will hold
its shape, so dont worry if it doesn't fill
the tray.
4 Put into the fridge to set for 1-2
hours. Remove from the fridge and cut
into little bite-sized cubes. Store in an
airtight container for up to 2 weeks, or
a month in the freezer.
Recipe taken from Honestly Healthy
in a Hurry, published by Hodder &
Stoughton 25. Natasha Corrett.
Photographs by Lisa Linder
107

APRICOT VANILLA
CASHEW BARS
Need something to carry you from
the office to your evening workout and
the meetings in-between? Try these
grain-free bars for sustaining, slow-
release energy. A mixture of sweet
dates, crunchy nuts and smooth nut
butter makes the perfect whole food
base with added nutrients-and flavour
-from spices and dried fruits.
Makes: 8 bars
108
175g (6 oz) cashews
150g (5 oz) dried apricots
25g (1 oz) pitted Medjool dates
1 tbsp cashew butter
1 tsp pure vanilla extract
pinch of sea salt
shredded coconut to top (optional)
1 Line a 23 x 12.5-cm (9 x 5-in) loaf tin
with baking paper.
2 Place the nuts in a food processor
and pulse until finely chopped, with
some small chunks remaining. Add
the rest of the ingredients, except the
nuts for topping, and pulse until the
ingredients start to stick together.
Do not process until smooth, as the
texture helps the bars hold together.
3 Transfer the mixture to the prepared
loaf tin and use a sheet of baking
paper on top to press and flatten
evenly using the palm of your hand.
4 Sprinkle the crushed nuts on top,
then cover the pan with baking paper
or cling film. Place the covered bars in
the fridge for 1 hour before slicing into
8 individual bars. Store up to to 5 days
in an airtight container in the fridge or
1 month in the freezer.
Edited recipes from Whole Food Energy: 200 all
natural recipes to prepare, refuel and recover by
Elise Museles (Apple Press, 14.99), out now.
Per serving:
180 11.3g 2.2g 10.0g 0.3g 5.8g
kcal Fat Saturates Sugars Salt Protein
 Somethingsweet

BLACKBERRY PIE BARS
Makes: 9 bars
120g ( cup, plus 1 tbsp)
granulated sugar
150g (1 cups) plain flour
1 tsp baking powder
150g ( cup) solid coconut oil
900g (3 -4 cups) blackberries
1 tbsp lemon juice
1 Preheat oven to 190C (Gas Mark and lemon juice. Pour over the base
5/375F.) dough in the tin. Top with the remaining
2 Line an 8 inch square tin with baking dough.
paper, leaving overhang for easy 6 Bake for 50-60 minutes, rotating
removal. halfway through until brown. Be sure
3 In a bowl, stir together 120g ( dough is set and fully cooked on top.
cup) sugar, with the flour, and baking 7 Cool bars completely in tin before
powder. Add the coconut oil, stir until it slicing and serving.
forms a crumbly mixture. Per serving:
4 Press half of it into the pan.
326 17.1g 13.9g 17.8g 0.2g 3.8g
5 In a medium bowl, stir together
kcal Fat Saturates Sugars Salt Protein
blackberries with 1 tablespoon sugar

109
 Somethingsweet

MOUSSE AU CHOCOLOVE
Top tip
This chocolate mousse is the
Top with some cacao nibs and fresh
ultimate comfort food. Its easy to
fruit if youre fancy. You can also
digest and soothing to both body
easily turn this into a chocolate
and mind, thanks to a silky texture
shake; just add more liquid to thin it
and feel-good chemicals that boost
out and pour into a glass. This
endorphins and serotonin levels
is much creamier and more
in the brain. No need for cream or
delicious using a nut milk,
eggs; the avocado alone adds sultry
particularly a homemade
smoothness, with the addition
cashew milk.
of dates, vanilla, cinnamon, and
an optional superfood boost
from carob and mesquite that
accentuates the chocolate flavour
without adding sugar.

Serves: 1 chocoholic (or 2 to 3 other

people)

1 large avocado
1 Medjool date
1 very generous tbsp raw cacao
powder
tsp vanilla powder or vanilla
extract
tsp cinnamon
cup (50 ml) nut milk, coconut
water, or water
A pinch of Himalayan or sea salt
Spread the Mousse
Halve, pit, and scoop out the flesh
of the avocado. Soak the date in
au Chocolove!
hot water until soft, then remove More variations on this classic:
the pit and peel. Add all ingredients
to a Vitamix (preferable) or food Mint Mousse au Chocolove
processor and blend until smooth. Add 1-2 drops of peppermint essential oil
and tablespoon chopped fresh mint into
Add more liquid as needed. the mousse and blend, then garnish with
more mint leaves.
Recipe from Trs Green, Trs Clean, Trs
Chic: Eat (and Live!) the New French Way with
Mousse au Chocole
Plant-Based, Gluten-Free Recipes for Every
Season, copyright Rebecca Leffler, 2015. Add a pinch of cayenne pepper and
Reprinted by permission of the publisher, The teaspoon maca powder.
Experiment. Available wherever books are
sold. Mousse au Chocorange
Add 1-2 drops of orange essential oil and
top with orange zest.

Mousse ay Chai-Colot
Add 1-2 drops of cinnamon bark essential
oil and a pinch of nutmeg, cloves, ginger,
black pepper, and cardamom. Optional:
Add 1 teaspoon
of lucuma powder.

Per serving: Mousse au Chocacai

Add 1 teaspoon of aai powder. Top
748 63.9g 15.5g 17.6g 2.2g 7.9g
with fresh berries and cacao nibs.
kcal Fat Saturates Sugars Salt Protein

110
111
 Somethingsweet

RAW LIME CHEESECAKE 1 Put the almonds in a food processor.

For the base:
70g ( cup) almonds
4 Medjool dates
1 tsp coconut oil
Pinch Himalayan salt
For the cashew cream:
150g (1 cup) raw cashews,
soaked in water overnight
2 tbsp agave
Juice of 2 limes
100g ( cup) coconut cream
3 tsp melted coconut oil
Pinch of salt
Zest of 1 lime ( in the cream plus
on top)
Slices of lime for decoration
Pulse until crumbly, then add the
remaining base ingredients and
blend until the almonds are fine and
everything begins to stick together.
2 Line your cake tin with some baking
paper and grease with coconut oil.
3 Add the base to the tin and press
firmly down, put in fridge to set while
you make the cashew cream.
4 Add the soaked cashew nuts, agave,
lime juice, and melted coconut oil.
Blend until all comes together. Slowly
add the coconut cream until smooth.
Add the salt and lime zest and blend
further until thick. Per serving:
5 Pour on top of the base. Sprinkle on
229 17.2g 8.0g 10.9g 0.4g 5.5g
the lime zest and slices and let it set
kcal Fat Saturates Sugars Salt Protein
overnight in the fridge.

112
Somethingsweet

113
 SUNDRIED TOMATOES DATES

IDEA 1: Make a rich and IDEA 1: You can make your

tangy dressing to liven own tasty energy balls using
up salad. deliciously sweet dates instead of
HOW? Take a good refined white sugar.
handful of sundried tomatoes HOW? Take a handful of dates,
and put in the food processor, 2 tbsp of peanut butter, 2 tbsp
along with a clove of garlic, 4 of dessicated coconut, raw cacao
tbsp of olive oil, 5 tbsp balsamic powder (to taste) and 5 tbsp of oats. Put all ingredients into
vinegar, salt, pepper, and a couple of tbsp of nutritional a food processor, and pulse until it turns into a dough-like
yeast (if desired). Blend the ingredients into a thick paste-like consistency. Roll the dough into balls.
vinaigrette.
IDEA 2: Smoothies can taste extra sweet if you add a couple of
IDEA 2: You can add sundried tomatoes to a vegan carbonara as dates to the mix for an extra energy boost.
an alternative to traditional bacon. HOW? Take a couple of pitted dates, and soak in non-dairy
HOW? Soak a couple of handfuls of cashew nuts overnight, then milk (almond works well) for 10 minutes to soften them. Add
blitz with a few splashes of nut milk and 2 tbsp nutritional yeast a banana and cinnamon, and blitz all the ingredients together
until smooth and creamy. Boil spaghetti. Heat oil in frying pan, in a blender. Pour over ice to enjoy extra cool. This smoothie
add minced garlic, handful of sundried tomatoes and cooked makes a perfect breakfast.
spaghetti. Stir and add cashew sauce. Season well to taste and
add parsley if desired. IDEA 3: Delicious dates become extra decadent when you stuff
them with tasty ingredients to make perfect finger-food
IDEA 3: Use leftover sundried tomatoes to make a sized treats.
versatile pesto to eat on pasta, courgetti, spread HOW? Slice dates lengthways, so you can put
on bread, in sandwiches, and as a dip. extra tasty ingredients inside. Good ideas
HOW? Toast 4 tbsp of pine nuts in a dry include nut butters like peanut or almond,
frying pan. Place in a food processor with a sprinkle of cinnamon, finely
with a handful of basil, 2 cloves of chopped pistachios with a good pinch
garlic, a good glug of olive oil, and a of dessicated coconut on top, or try
small handful of sundried tomatoes. a more sweet/savoury mix by piling
Blitz until soft, adding more oil until cashew cheese and chopped pecans

Loo
the mixture is loose enough. into the dates.

se Ends
TAHINI GRAM FLOUR
Make the most of your
IDEA 1: Make a versatile and tasty salad leftover ingredients with
dressing with this nutty-flavoured paste. IDEA 1: Whip up super-easy onion bhajis with
these recipe ideas this gluten-free flour and some fresh veg.
HOW? Take 2 tbsp of good quality olive oil, and
mix with an equal amount of apple cider vinegar. Add HOW? Mix chopped onion, spinach, dice fresh
a tablespoon of tahini paste, and mix well. Mince one small ginger, gram flour and chilli together. Season with a pinch
clove of garlic and add to the dressing. Season. If the dressing each of salt, turmeric, and chilli powder. Stir enough water
is too dry, add water to loosen it up. into the mixture to create a thick batter. Deep fry golf ball-sized
amounts in hot sunflower oil.
IDEA 2: Make a perfect glaze for soft, tender, roasted aubergine.
The sweetness of the veg contrasts perfectly with the slightly IDEA 2: Add gram flour to bean burgers instead of regular white.
bitter tang of tahini. It will still bind the mixture and add the right texture, but the
HOW? Slice your aubergine lengthways, drizzle in olive oil and flavour better complements the other ingredients.
sprinkle with salt. Roast in a hot oven for around 20 minutes. HOW? Combine chopped onion, shredded courgette and carrot,
The slices should be soft inside and slightly crusty on top. peas, a pinch of cumin, and gram flour. Add just enough water
Meanwhile, saute garlic, olive oil and onion until soft. Blend to bind all the ingredients. Season with salt and pepper, and
with unsweetened non-dairy milk, a tablespoon of tahini and shape into patties. Slowly fry in olive oil (about 5 minutes per
a dash of agave. Season and pour over aubergine. side) and serve on a whole wheat bun.

IDEA 3: Super-charge classic slaw with tahini.
HOW? Shred raw cabbage-a mandolin works best, but a sharp
knife will suffice. Add chopped spring
onions, chopped peanuts, and
shredded carrot. Mix in a large
bowl. In a blender, combine
white wine vinegar, tahini,
garlic, fresh ginger, soy sauce,
olive oil, and vegan mayo.
Blend and mix with raw veg.
IDEA 3: Try pancakes with a twist-using gram flour you can
make a hearty, savoury cake, as suitable for dinner time as they
are for the breakfast table.
HOW? Mix equal amounts of gram flour and water. Add a good
tsp of bicarbonate of soda, cumin, garlic powder, salt and
pepper to taste. Add any raw veg in the quantities you like-
onion, mushroom, red peppers, kale, and broccoli work well.
Mix well and cook in an oiled frying pan for around 5 minutes on
each side. Works well with mashed avocado, hummus, or salsa
on the side.

70
114