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STUDENT
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get involved with How to eat
World Plant well on a
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CAMPFIRE
COOKING
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camping trip
into a gourmet
getaway
23 remarkable facts
about honeybees
25
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VEGAN PREGNANCY NATURAL FIRST AID Taste of Japan

Top tips for giving your Discover nature’s best Vegan fashion AUGUST 2018
VEGAN FOOD
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W E LCO M E
Welcome
As I write, the UK is currently enjoying a burst of glorious
sunshine and in true British style we’ve all been heading outdoors
whenever possible to indulge in a spot of al fresco dining. So to
make the most of the weather, this issue we’ve got a delicious
selection of recipes that are perfect for picnics (p12), as well as
recipes that can be prepared on a campfire (p48). The vegan
team recently enjoyed a BBQ in the park to give us an excuse to
try all of the new meat-alternatives that have been popping up in
supermarkets recently. The experience was a little surreal as a passer-by would have
been forgiven for thinking we were cooking up meat burgers and steaks thanks to
their realistic appearances – but it was also incredibly exciting to be able to have such
a wide choice of tasty vegan products readily available to suit any palette.
To keep you feeling happy and healthy this summer, we’ve got a whole host of
nutritional articles focusing on how a plant-based diet can help blood pressure (p44), and
explore the best ways to get iodine into our diets (p42). We also show you how to create
your own natural first-aid kit to help with common ailments the natural way (p110).
You may have heard the exciting news that we are hosting London’s first
vegan catwalk and fashion show, Bare Fashion, in August to celebrate ethical and
sustainable vegan fashion and beauty. So be sure to check out our article on how
vegan and ethical fashion is developing (p116) and discover which brands are leading
the change. After all, the beauty of vegan fashion is that unlike diets there are no
excuses for not wearing a vegan wardrobe – compassion looks good on everyone!
Rachel Smith
Get in touch STAR

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VEGAN FOOD

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Cover image
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Agency. Recipe on page 24.
August
I N T H I S I S S U E
Contents
Discover the secrets of healthy and
nutritious vegan living
114
Al Fresco p12 F E AT U R E S
Barbecue classics taste test ...................... 28
Herbs ............................................................. 40
Getting iodine .............................................. 42
Managing blood pressure........................... 44
Campfire cooking........................................ 48
Chinese supermarket shopping ............... 62
Taste of Japan ............................................... 64
Win! A yoga retreat in Portugal............... 69
Super salads .................................................. 70
Indian spices ................................................. 76
Summer drinks............................................. 88
Focus on... cauliflower ................................ 90
Student essentials ........................................ 94
Natural first aid kit .................................. 110
World Plant Milk Day .............................. 114
Vegan fashion ............................................. 116
Helping honeybees................................... 122
Vegan guide to Cambridge ..................... 126
116
E V E RY I S SUE
What’s cooking ...............................................8
Subscribe to Vegan Food & Living .............. 26
Nutrition in a nutshell .................................. 39
My Vegan Life... Max La Manna ................. 130
130
4 VEGAN FOOD & LIVING AUGUST

Breakfast p31
94 Midweek p53
76 48
64 88
Weekend p79 70
On the cover
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Take outdoor dinin ue burger - pageate24 BASED
with tasty barbec RECIPES
& picnic recipes
STUDENT
p114
CAMP FIRE
COOKING
Turn your
p48
camping trip
into a gourmet
getaway
23 remarkable facts
+
about honeybees
25
25
p122
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VEGAN FOOD & LIVING AUGUST 5

I N D E X
VeganFood & L I V I N G
RECIPE FINDER
Anthem Publishing Ltd, Suite 6,
Piccadilly House, London Road,
Bath BA1 6PL
Tel +44 (0) 1225 489985
Al Fresco Salads 70 Hazelnut, mushroom and bulgur wheat

PUBLISHER Sally FitzGerald
sally.fitzgerald@anthem-publishing.com
12 Beluga lentil and baba ghanoush toast
14 Gluten-free falafel crackers 71 Thai tofu salad CONTENT & DIGITAL EDITOR
14 Aubergine, carrot, and walnut salsa 72 Caesar salad Rachel Smith
16 Aromatic Thai salad 73 Roast chickpeas and peppers rachel.smith@anthem-publishing.com
16 Hot aubergine salad 74 Fattoush salad with tomatoes ART EDITOR Rob Eyres
18 Spicy flatbread 75 Roast onion, beetroot and radicchio rob.eyres@anthem-publishing.com
18 Som tam salad
20 Middle-Eastern nutty millet pilaf
20 Quinoa and smoked tofu salad
Weekend
80 Yellow split peas with spicy aubergine
PRODUCTION EDITOR
Bob Wade
22 Tart with asparagus, peas and white 81 Steam-fried buns ADVERTISING MANAGER
bean houmous 82 Hasselback celeriac roast steak Leah Fitz-Henry
22 Cheese and onion quiche 83 Faux fishcakes with almond sesame dip leah.fitz-henry@anthem-publishing.com
24 Ultimate vegan burger 84 Date and beetroot chocolate cake SENIOR SALES EXECUTIVE
Breakfast
85 Mushroom burger Lauren Morris
86 Sweet potato with baked chickpeas lauren.morris@anthem-publishing.com
87 Spinach, tomato and onion quiche
32 Potato, celeriac, onion seed and CREATIVE DIRECTOR Jenny Cook
thyme rostis with HP gravy
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Summer drinks
88 Pomegranate gin fizz
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37 Totally tropical teaser
89 Pineapple coconut cocktail simon.lewis@anthem-publishing.com
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CEO Jon Bickley
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49 Cauliflower curry grill packets PRINT William Gibbons & Sons Ltd
90 Cauliflower houmous
50 Asparagus omelette in a bag Tel +44 (0) 1902 730011
91 Whole roast cauliflower with zhoug
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92 Charred cauliflower and broccoli salad DISTRIBUTION
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5 Churchill Place, Canary Wharf, London E14
54 Roasted peppers, aubergines, tomatoes
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109 Donut holes with chocolate
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Pot,
stock
and two
steaming
bowlfuls
All good food deserves a wholesome start, and there’s no better way to begin
than with Suma bouillon powder. All our bouillons have no palm oil, and are
gluten-free, vegan & organic.
Ask for them in your nearest independent grocer

/sumawholefoods www.suma.coop/wholesale
What’s
August
cooking? Keep up to date with all
the latest vegan news, events,
products and happenings
NEW! Join the collective

T Eco Collective is a not-for-profit social enterprise
The
launched this year by Hayley Guerrier and her mum Juliet.
Hayley’s mission was to make it easy and affordable for
anyone and everyone to live sustainably by offering ethically
sourced vegan products at the lowest prices possible. They
have done this by building both an online vegan supermarket
and a platform to purchase goods at wholesale prices. When
you become a member of the community and donate by way
of a subscription to The Collective, those funds are used to
increase the buying power, which basically means they can
buy more and pay less. The savings are passed on directly to
the m
members and are reflected in the prices they pay for their
shopping. The more members in The Collective, the lower the
prices get, it really is that simple. To find out more about how
you can join, visit www.ecocollective.co.uk
HOT NEW RANGE TO

HIT SAINSBURY’S
Sainsbury’s is the latest supermarket to Naturli’ range, there is also Vivera
MAKE IT SPICY
increase its efforts on the vegan front Pulled Veggie, Vivera fish burger and Santa Maria has added a new Mexican Spiced Tomato sauce
to its Latin American Kitchen range, which has been designed
with the addition of the Naturli’ mince Tofurky Italian sausage added to
to complement an array of vegetables and is therefore
and burgers, which have the addition Sainsbury’s meat-free offerings. There perfectly suited to a vegan diet. It uses one of Mexico’s most
of beetroot so the patties retain an are also four popular Sainsbury’s ready- beloved, but not so internationally recognised, chillies: the
authentic ‘redness’ when cooked. The meals, which have been redeveloped to guajillo chilli, which is characterised by its slightly fruity
mince will actually be stocked in the be vegan, including the Sweet Potato flavour. It gives a sweet heat that is a favourite in Mexican
kitchens and works beautifully in this sauce. Use with
meat aisle next to beef mince – a first Katsu Curry and the Onion Bhajia,
aubergines, peppers and butter beans for a tasty, light dish.
for UK supermarkets. As well as the Vegetable Keema Masala. Available to buy in Morrisons and Asda for £1.79.

Abokado
London (multiple locations) OUT &
THE
HOTTEST If you’re looking for a freshly made and ABOUT
PLACE IN tasty ‘on-the-go’ vegan meal in London,
TOWN healthy eating chain Abokado has just
expanded its vegan range with the launch
of its new summer menu. Adding to its already popular vegan
sushi and avocado breakfast bagels, you can now enjoy a
Rainbow Slaw salad containing beetroot falafels, avocado,
grains, slaw and pomegranate seeds on a bed of rocket leaves.
Or go for a vegan Poke bowl, packed with courgetti, spinach,
fresh avocado, gyoza and topped with fresh coriander. Choose
your own vegan dressing to drizzle on and lunch is served!
Find your nearest Abokado at www.abokado.com
WIN!
A Perfume Gift Set ORGANIC LIVITY
This issue, vegan perfume expert Location: Brick Lane Market
Flaya is giving one lucky reader the 91 Brick Lane, London E1 6QL
chance to win an organic vegan perfume Open Sunday from 10am-6pm
gift set worth £37. Flaya’s beautifully If you take a walk down the ever
presented gift box contains a 30ml popular Brick Lane markets in
spray for your morning spritz and a London, you will find loads of great
10ml bottle handy for a night out – you vegan shops and stalls with food
can find out more about the gorgeous and drinks ranging from burgers to
scents on offer at www.flaya.co.uk or doughnuts – the sort of things you
by calling 07544 363345. would expect to find, but then there
To enter this giveaway, head over are some places that really stand
to www.veganfoodandliving. out in the crowd. Organic Livity
com/category/competitions/ The being just that!
giveaway closes 17 August – for terms Founded in 2013 by Sidney and
and conditions see page 6. Kristelle, and inspired by the wonders
of nature, they create products that
are full of nutrients and minerals
while still having the perfect balance
of flavours you would want from
fresh cakes and bread.They have a
vast range of products on offer. Raw
organic cake in a variety of flavours
like matcha and strawberry, or how
about organic raw tiramisu. If you
don’t fancy that, how about a double
chocolate praline success, banoffee
cheesecakes or raw organic donuts?
Go Organic!
They have every cake you can imagine,
but not just cakes, they also have
GO! Organic, a weekend of fabulous food, music, celebrities, organic artisan bread, macarons and
Perfect pins health and sustainability, is heading to Battersea Park in biscuits, like organic cinnamon cookies
London from 8-9 September this year, and you won’t want and walnut cranberry bread loaf.
to miss it! While the Natural Talk Theatres will explore Organic Livity are not just
We’re big fans of artisan companies
pertinent topics ranging from horticulture and wildlife to available at the markets, they also
and we’ve come across these cute
plastic pollution, natural and organic beauty will also be have a selection of custom cakes
pins from Works Beautifully. Kirsty
covered by Janey Lee Grace, ready to educate you on how online that can be bought as a
Hampson is an illustrator and designer
to ditch the synthetic chemicals and opt for natural and whole for special occasions, or if
and after going vegan about a year
organic products. There will also be plenty to keep the whole you just fancy yourself a treat. They
ago, decided to launch her own pin
family occupied, including big-name bands on the main deliver within London zones 1 and
badge range to spread the message that
stage, circus acts, free fair rides and Honest Organic’s Eco 2. If you fancy yourself a sweet
animals deserve nothing but love and
Art Camp. Discounted advance tickets can be purchased tooth, then head on down for some
respect. Pins cost from £6.50 each and
from www.goorganicfestival.co.uk for £26 for adults healthy naughty treats.
are at www.etsy.com/uk/shop/
and £13 for children. Review by thevedition.com
worksbeautifully or on her new
website at worksbeautifully.co.uk

N E W S
A summer full of
vegan luxury
I’m not sure about you, but I just don’t
want summer to end and as we edge
closer to September, I can’t help but
feel sad at the idea of saying farewell
to lazy sunny weekends and just
spending time outside without being
cold! I’ve also been enjoying visiting beautiful Wales over the
past few weeks while I’ve been in the UK, and was thrilled to
see vegan options cropping up in more rural locations – win!
Here are my favourites from the past month...
One Planet Pizza

I adore pizza, and one thing I have
noticed about vegan pizza is that
they can skimp a bit on the cheese,
so I was excited to try out two of
the options from vegan frozen pizza
company One Planet Pizza (the Three
Sheese and the Hawaiian). Not only
were they delicious, but there was
plenty of cheese involved! These are the perfect easy
meals to keep stocked in the freezer for those days you
want to make something quick and simple.
A healthy fizz
www.oneplanetpizza.com England Rugby legend Jonny Wilkinson is taking the drinks world by storm with
his new No1 Kombucha, a refreshing, sparkling kombucha designed to make
Pizza Express’ New living a healthy lifestyle accessible for everyone. The range of drinks is exclusive
Vegan Dessert to Sainsbury’s and is available in three exciting flavours – Ginger & Turmeric,
Talking of pizza, I tried out Pizza Passionfruit & Goji and Raspberry, Pomegranate & Hibiscus for just £1.95 for a
Express’ new vegan dessert 275ml bottle. Find out more at www.no1kombucha.com
– and it’s not sorbet, hooray!
The Blackcurrant & Limoncello
Semifreddo is cruelty-free
decadence at its best. Rather rich Bristol
and filling, it’s a great sweet treat
to end the evening with. www.pizzaexpress.com VEGAN GROUP
Vegans
OF THE Number of
MADE Diamonds MONTH members 6,674
Vegan Interviews Facebook
I’m always inspired by other vegans who page www.facebook.com/groups/
run businesses that are in alignment BristolVegans/
with their beliefs, and that’s why I’ve Who to contact
been enjoying MADE Diamond’s weekly New members can request membership
Instagram interview series with vegan via our Facebook Group – they will
entrepreneurs and leaders. Plus, it’s a have to answer a few simple questions
great way to find out about brands or to be accepted. If they want to ask any
restaurants I didn’t know about! questions before joining the group
www.instagram.com/madediamonds they can contact admin for support. later in the month – usually a pot luck,
Kate, Ben and Amy are in charge of picnic or meet up at a restaurant or
ELF Cosmetics HD accepting new members. New members café. Everyone is welcome to every
Lifting Concealer can contact the admins if they have any event. It’s about making veganism
I have very yellow undertones and questions to ask. accessible and bringing people together
an olive complexion, which means What do you aim to do? from all walks of life with one common
it can be tricky to find skincare The group is about people. It is about goal – to reduce animal suffering.
products that suit me properly. I’ve creating a platform to support the Why should people join your
finally found the concealer of my vegan community in Bristol. We group/community?
dreams, which is very reasonably manage the group to ensure it provides We would like people to join our
priced, easy to get hold of (online or from Superdrug), a safe space for like minded locals and Facebook group so we can develop a
and long-lasting! I use the shade ‘Fair’, which is actually visitors to celebrate all things vegan. strong vegan community in Bristol,
more of a medium colour. www.elfcosmetics.co.uk Any meet ups? in which people can network, feel
Find Rachida over at her online magazine Bristol Vegans have multiple meet supported and make new friends.
www.thegreenv.com, on Instagram and ups every single month, including two Also, Martin produces a monthly
Twitter @thegreenvonline, or listen to her regular events. Ben hosts Bristol Vegan Bristol Vegans Newsletter – to receive
podcast The Green V Bites Back on iTunes. Drinks at the start of the month, and the newsletter just email martin at:
Martin hosts a more food-based event bristolvegansuk@gmail.com

half vertical.qxp_Layout 1 08/06/2018 09:50 Page 1
Join us for a fabulous weekend of

organic food & drink, music, celebrities,
100+ stalls and family entertainment
– set in the heart of London
EXTENSIVE MAIN STAGE LINE-UP INCLUDING:
100+ Stalls | Main Stage | Organic Food & Drink

Natural Talks | Organic Kitchen | Beer Festival hosted
by Stroud Brewery | Organic Marketplace
Children’s Entertainment | Bug Hunts | Free Fair
Rides | Children’s Crafts | Treasure Hunts
Circus Entertainers…
...and so much more fun for the

whole family on 8-9 September!
EARLY BIRD OFFERS AVAILABLE

Adults £26 | Children £13 | Family of four £69
Quote code: GOF010 at www.goorganicfestival.co.uk
Premier Partners Sponsors Supporters Association Partners Media Partner
Organic. Feed Your

Happy campaign
financed with aid from the
European Union. For
more information visit
feedyourhappy.co.uk.
For more information visit www.goorganicfestival.co.uk

Organised by
Al fresco
Beluga lentil and baba
ghanoush toast
By Vicky Cohen and Ruth Fox
Serves 4-6 | Prep 45 mins | Cook 1 hr | Calories 492 (per serving)
o ut of the kitchen and into the

Get
2 large aubergines
perfect recipes
sunshine with our
1 tsp salt
outside
for summer dining
100g (3½oz) dried black beluga lentils, picked over
and rinsed
75g (2¾oz) tahini
75ml (2¾fl oz) freshly squeezed lemon juice (from
about 1½ large lemons)
2 tbsp black sesame seeds
150g (5¼oz) pomegranate seeds (from about 1
medium-size pomegranate)
20g (¾oz) chopped fresh parsley
1 loaf of crusty vegan wholegrain country bread,
sliced and toasted
1 Preheat the grill. Line a large baking sheet with aluminium

foil or parchment paper.
2 Poke the aubergines on all sides with a knife 20-30 times
(depending on their size), and place on the lined baking
sheet. Grill on each side.
3 Remove the aubergines from the grill and let sit until
they’re cool enough to handle, about 20 minutes.
4 In the meantime, combine 1.35 litres (48fl oz) water and
½ tsp salt in a large saucepan. Bring to a boil over high
heat. Add the rinsed lentils and cook, uncovered, over
medium heat for 20-25 minutes, or until tender but slightly
firm. Drain well.
5 Cut the aubergines in half and, with the help of a spoon,
scoop out all the flesh, discarding the skin and as many
seeds as possible, you should end up with about 375g
(13oz) aubergine. Transfer the flesh to a colander with a
bowl underneath and let sit for 20 minutes. Discard any
drained liquid.
6 Place the aubergine in a large glass bowl and mash it with
a fork. Add the tahini, lemon juice and ½ tsp salt and mix
until well incorporated.
7 Right before serving, add the sesame seeds, pomegranate
seeds, cooked lentils and parsley and mix gently. Serve
over the toasted bread. Store any remaining spread in the
refrigerator for up to 4 days.
13.6g 1.5g 0.49g 9.6g 19.6g

Total fat Saturates Salt Sugar Protein

Al fresco R E C I P E S
Chunky aubergine,
carrot, and walnut salsa
By Vicky Cohen and Ruth Fox
Serves 3 | Prep 30 mins | Cook 20 mins |
Calories 358 (per serving)
2 tsp sweet paprika 12 black cured olives,

1 tsp ground turmeric pitted and sliced in half
½ tsp ground cumin 50g (1¾oz) shredded

carrot
½ tsp salt
40g (1½oz) walnut
1
⁄8 tsp freshly ground
halves, chopped
black pepper
15g (½oz) chopped
2 Japanese aubergines,
fresh parsley
unpeeled, cut into 1.25cm
(½in) dice 2 tbsp red wine vinegar
3 tbsp extra-virgin 1 garlic clove, grated

olive oil (optional)
Gluten-free falafel 12 kalamata olives, pitted 1 tsp chopped jarred
crackers and sliced in half marinated hot

cherry peppers
By Vicky Cohen and Ruth Fox 1 Preheat the oven to 200°C/Gas Mark 6. Line a large
Makes about 75 | Prep 15 mins | Cook 15 mins | baking sheet with parchment paper.
Calories 565 (per 100g) 2 Combine the sweet paprika, turmeric, cumin, salt and black
pepper in a small bowl. Mix well and set aside.
100g (3½oz) chickpea ¾ tsp ground coriander
flour, plus extra 3 Place the diced aubergine in a large bowl. Add 2 tbsp olive
½ tsp ground turmeric
for dusting oil and the spice mixture and toss well, so the aubergine is
¼ tsp ground allspice well coated with the spices.
2 tbsp each of white and 1
⁄8 tsp freshly ground 4 Transfer the aubergine to the prepared baking sheet and
black sesame seeds
black pepper bake for 20 minutes, or until tender.
1 tsp salt 1
⁄8 tsp ground cardamom 5 Remove from the oven and let cool.
1 tsp sweet paprika
3 tbsp extra-virgin 6 Combine the cooked aubergine, olives, carrot, walnuts,
½ tsp hot paprika, or olive oil parsley, vinegar, garlic (if using), remaining 1 tbsp olive oil,
to taste
2 tbsp tahini and hot cherry peppers in a large bowl and toss gently.
¾ tsp ground cumin
7 Cover with clingfilm and let sit in the refrigerator for about
1 Preheat the oven to 180°C/Gas Mark 4. Cut a piece of 1 hour before serving.
parchment paper large enough to fit a large baking sheet
and flour it lightly. Set the prepared parchment aside.
2 Combine the flour, both sesame seeds, salt, both paprikas,
cumin, coriander, turmeric, allspice, pepper and cardamom
in a large bowl and mix well. Add 60ml (2fl oz) water, olive
The recipes on
oil and tahini.
page 12-15 are
taken from Tahini & 3 Mix well, using your hands, until it forms a soft dough.
Turmeric: 101 Middle 4 Roll the dough into a rectangle about 1-2mm thick on the
Eastern Classics – parchment. Transfer it to the baking sheet.
Made Irresistibly
Vegan by Vicky 5 Using a pizza cutter or a sharp knife, score the dough
Cohen and Ruth into small squares. Bake for 13-14 minutes, or until golden
Fox, published by brown. Remove from the oven and let cool completely.
Da Capo Lifelong
Books. (RRP £20.)
41.5g 5.8g 1.2g 5.7g 15.8g 31.9g 2.7g 0.96g 1.3g 4.1g
Total fat Saturates Salt Sugar Protein Total fat Saturates Salt Sugar Protein

Hot aubergine salad

By David and Charlotte Bailey
Serves 4 | Prep 15 mins plus salting | Cook 30 mins |
2 aubergines, cut into 5 tsp tamari (make sure

2.5cm (1in) rounds it’s gluten-free)
vegetable oil, for frying 200ml (7fl oz) Shaoxing
salt rice wine (or white wine)
FOR THE DRESSING 100g (3½oz) brown sugar
1 tbsp vegetable oil 2 tbsp rice wine vinegar

(brown if possible)
1 red chilli, deseeded
and sliced 4 spring onions, thinly
sliced
30g (1oz) fresh root ginger,
Aromatic Thai salad peeled and thinly sliced a handful of fresh
coriander leaves
4 garlic cloves, puréed
Serves 4 | Prep 20 mins | Cook 25 mins | Calories 444 (per serving) 1 Sprinkle the aubergine slices with salt, then leave to stand
for 2 hours. Rinse off the salt and dry the aubergine with
FOR THE MIANG KHAM ones), finely sliced
kitchen paper (paper towels). Working in batches, pour
4 kaffir lime leaves 20g (¾oz) crispy fried a little oil in a frying pan and add the aubergine slices,
2 lemongrass sticks Thai shallots (optional) frying until the pieces are half-cooked and just beginning
1 red chilli 50g (1¾oz) crushed to soften and adding more oil to the pan as necessary.
roasted peanuts Remove from the pan and drain well on kitchen paper.
3 Thai shallots (or normal
small ones if unavailable) 1 pomelo or white 2 For the dressing, heat the oil in a wok and fry the chilli,
grapefruit ginger and garlic for 2 minutes until they begin to soften.
1 garlic clove
1 pomegranate, seeded Next, add the tamari and Shaoxing wine and cook until
40g (1½oz) galangal, peeled the alcohol has burned off. Add the sugar and stir until
½ a bunch of fresh
200g (7oz) sugar dissolved, then add the rice vinegar.
coriander, chopped
200ml (7fl oz) water 3 To finish the dish, add three-quarters of the spring onions
½ a bunch of fresh mint,
60g (2¼oz) desiccated to the dressing in the wok, heat to boiling point, then add
chopped
coconut 5-6 slices of aubergine and cook in the dressing for about
½ a red chilli, deseeded 4 minutes until tender. Repeat until you’ve used up all your
2 tbsp soy sauce and thinly sliced aubergine, keeping the cooked slices warm. Garnish with
FOR THE SALAD finely grated zest and the remaining spring onion slices and the coriander and
a bunch of spring onions, juice of 1 lime serve immediately.
cut into thin strips 2 heads of baby gem or
3 Thai shallots (or normal chicory leaves TIP This unusual way of preparing aubergines works
1 First make the miang kham. Crush all the dry ingredients well as a simple meal served with brown rice. However
except the sugar and coconut using a pestle and mortar. In it also makes a really interesting salad when served
a pan, melt the sugar with the water. at a barbecue.
2 Add all the crushed ingredients, bring to the boil, then reduce
The recipes on page the heat and simmer for 15-20 minutes until the mixture
16-17 and the som
slightly thickens. Remove from the heat and leave to cool.
tam salad on page
18-19 are taken 3 Meanwhile, toast the coconut in a dry frying pan over
from Fresh Vegan medium heat, stirring continuously, for 2-3 minutes, or until
Kitchen by David lightly golden. Quickly remove from the hot pan and set aside.
and Charlotte
4 Once cooled, pour the sauce through a sieve, then add
Bailey, photography
the toasted coconut and soy sauce. Set aside.
by Haarala
Hamilton, published 5 Mix all the salad ingredients except the lime zest and juice
by Pavilion Books. and the baby gem, in a large bowl. Mix in about 3 tbsp
(RRP £12.99.) miang kham, then add the lime zest and juice and stir.
6 Pull the leaves from the baby gem to make individual
serving cups, or simply arrange them on a plate, then put a
little of the mixture into each one and serve.
16.5g 9.5g 0.57g 41.4g 7.8g 19.2g
4g 3.8g
0.7g 2.04g
0.61g 33.2g
17.1g 39.6g
4.4g

Som tam salad

Serves 2 | Prep 20 mins | Cook none | Calories 369 (per serving)
1 small green papaya

1 long red chilli (or bird’s-eye if you can take the heat!)
1 large garlic clove
4 tsp sugar
70g (2½oz) dry-roasted peanuts
40g (1½oz) green beans, cut into 2.5cm (1in) sticks
6 cherry tomatoes, halved
3 generous pinches of salt, plus extra to taste
5 tsp lime juice
½ a mango, peeled, stoned and thinly sliced
4 sprigs of fresh coriander, leaves only
1 Prepare the green papaya by first peeling it, then using the
peeler to shave strips off. Take your knife and finely slice
the strips before leaving to one side.
2 Pound the chilli and garlic using a pestle and mortar until
they form a paste.
3 Add the sugar and continue pounding until the sugar is
completely dissolved, then add the peanuts and pound
until they’re crushed.
4 Add the green beans and pound them until they’re
Spicy flatbread crushed as well. Add the cherry tomatoes and pound
them, too, until all their juice is released.
By Holly Jade from The Little Blog of Vegan (www.thelittleblogofvegan.com)
Makes 6 | Prep 5 mins | Cook 10 mins | Calories 192 (per serving) 5 Add the green papaya strips and just keep on pounding
(this recipe is very good for releasing pent-up emotions).
250g (9oz) self-raising flour
6 If you find that it doesn’t all fit in your pestle and mortar,
140ml (5fl oz) water put half the mixture to one side and pound it in batches.
2 tbsp light olive oil 7 Add the salt and lime juice and keep on going to combine
spices of your choice – I chose garlic granules and it all. Serve in a bowl and garnish with mango slivers and
chilli flakes coriander leaves.
1 In a mixing bowl, add in the self-raising flour, water and oil.
Mix until a dough forms.
2 Dust a clean work surface with flour and turn out your
dough onto it.
3 Knead the dough until it comes together. Don't over-
knead or it will become tough.
4 Divide the dough into six pieces.
5 Roll out the dough into a circle, not too thin.
6 Brush some oil over the top of the flatbread and sprinkle
over your chosen spices.
7 Heat a frying pan, add the flatbread and cook until golden
in colour and the flatbread is puffy.
8 Serve while warm with a curry or enjoy cool at a picnic.
5.1g 0.7g 0.01g 0.1g 4.3g 18.7g 2.7g 0.27g 27.7g 11.6g

Quinoa and smoked

tofu salad
By Viva!'s Vegan Recipe Club (www.veganrecipeclub.org.uk)
Serves 1-2 | Prep 15 mins | Cook 15 mins |
SCRATCH VERSION ¼ cucumber, diced

450ml (16fl oz) just-boiled 1 small pack of fresh
water from a kettle parsley (any type),
1 rounded tsp vegan finely chopped
bouillon, Kallo stock cube 1 small pack of fresh
or similar vegan product mint, finely chopped
180g (6½oz) quinoa, CHEATIN’ VERSION
rinsed well 1 pack of ready-to-
4 tbsp lemon juice eat quinoa
3 tbsp extra-virgin 5 tbsp vinaigrette dressing
Middle-Eastern nutty olive oil 1 tbsp lemon juice, freshly
millet pilaf 2 small garlic

cloves, crushed
squeezed or from a bottle
1 tsp garlic purée
By Viva!'s Vegan Recipe Club (www.veganrecipeclub.org.uk) ¼ tsp salt 1 pack of mixed salad,
Serves 4-6 | Prep 10 mins plus soaking | ¼ tsp freshly including peppers, tomato
Cook 30 mins | Calories 371 (per serving) ground pepper and cucumber – or just
225g (8oz) millet, 600ml (21fl oz) 1 pack of firm smoked tofu, chop a few extras into a
preferably soaked for a vegetable stock about 225g (8oz), cubed pack of mixed leaves
few hours or overnight 225g (8oz) frozen peas 1 small yellow pepper, 1 small pack each of
1 tbsp olive oil or 2 chopped small fresh parsley and mint,
85g (3oz) chopped
squirts of oil spray chopped roughly
hazelnuts , cashews or 1 pack of cherry
1 medium onion, slivered almonds (or seeds tomatoes, halved 1 packet of smoked tofu,
chopped fine if preferred) cubed
1 red pepper, deseeded juice of 1 lemon SCRATCH VERSION

and chopped into bite- 1 tbsp chopped fresh mint 1 Place the hot water, bouillon/stock cube and quinoa in a
size pieces
TO SERVE saucepan. Bring to the boil, then reduce to a simmer.
1 tsp cumin
dairy-free plain yoghurt 2 Cover and cook for about 17 minutes, until tender.
1 tsp turmeric 3 Stir occasionally to prevent sticking and add a splash more
1 Heat the oil or spray in large, heavy-based pan and sauté hot water if necessary.
the onion and red pepper for 5 minutes over moderate 4 Spread the quinoa on a baking tray to cool for a few
heat. (Add a little water/stock if it starts to stick.) Add minutes, preferably in the freezer.
spices and fry for 1 minute, stirring continually.
5 Meanwhile, whisk the lemon juice, oil, garlic, ¼ tsp salt and
2 Add the soaked millet and vegetable stock. pepper in a large bowl.
3 Bring to the boil, cover and simmer for 20-25 minutes or 6 Add the cooled quinoa plus the prepped tofu, yellow
until tender, stirring occasionally – don’t overdo it, so that pepper, tomatoes, cucumber and chopped herbs. Toss well
the millet turns fluffy rather than mushy. to mix everything together. Serve and eat.
4 Meanwhile, put the nuts in a frying pan over medium-high CHEATIN’ VERSION
heat and toast until golden brown, 2 minutes or so – keep
1 Open the pack of quinoa, place it in a bowl and gently
turning gently with a wooden spatula so they don’t stick
mash with a fork to get rid of the lumps.
or burn. Add the peas in the last 5 minutes of cooking.
2 In a small bowl, measure out the vinaigrette, then add the
5 When all liquid has been absorbed and millet is light and
lemon juice and garlic purée.
fluffy, it’s cooked. Stir in the nuts, lemon juice and mint.
3 Stir in all the vegetables, herbs, chopped smoked tofu and
6 Serve on warm plates with a dollop of yoghurt on top.
then add the salad dressing. Season with salt and pepper,
toss well to mix everything together. Stir well and serve.
TIP Suggested additions: 1 tbsp sultanas;1 tsp cinnamon;
drizzle of agave syrup; 2 handfuls of baby spinach added
2 minutes before the end and cooked in.
16g 3.5g 0.04g 6g 11.1g 33.9g 5.6g 1.03g 4.2g 24g

Cheese and onion quiche

with vegan bacon
1-2 sheets of ready-rolled 50g (1¾oz) gram flour

shortcrust pastry (eg (also known as besan or
JusRol, Tesco, Ocado’s etc chickpea flour)
are vegan) 2 tbsp nutritional
250g (9oz) firm plain tofu yeast flakes
125g (4½oz) garlic and 1 large onion, sliced thinly
herb flavoured vegan or chopped
Tart with asparagus, peas cream cheese – for olive oil
and white bean houmous

example Tofutti, Sheese
salt and pepper
or Tesco Free From Garlic
And Herb Spread OPTIONAL
150ml (5fl oz) dairy-free 50-75g (2-3oz) vegan
Serves 4-6 | Prep 15 mins | Cook 30 mins |
milk, unsweetened, eg bacon or smoked tofu
soya, almond, coconut etc (Taifun is very good and
1 bunch of asparagus, 2 tbsp water (if mixture can be bought on Ocado)
woody ends snapped off is dry)
1 Squeeze as much water as possible from the plain tofu.
150g (5¼oz) peas, frozen 2-3 tbsp olive oil Blend it with the cream cheese, milk, gram flour and yeast
or fresh salt and black pepper, flakes until it is perfectly smooth. Set aside.
1 sheet of ready-rolled to taste 2 Sauté the chopped onions in the olive oil over a medium
puff pastry (Aldi, Tesco, 2 big handfuls of fresh heat until they are softened. Don’t brown. Add the creamy
Sainsbury’s, JusRol etc) herbs – basil/parsley is filling to the onions and mix well.
2 x 400g (14oz) tins of good. Remove most of 3 If making vegan quiche lorraine, cut the smoked tofu or
white beans, such as the stalks. Keep some vegan bacon into small pieces and add.
cannellini, haricot or aside for garnish or use
butter chives, snipped with
4 Preheat the oven to 180°C/Gas Mark 4.
2-3 garlic cloves, roughly scissors, to garnish 5 Line a 20cm (8in) quiche tin (or six small loose-bottomed
halved, to taste a handful of walnuts,
tartlet tins) with shortcrust pastry. Run a rolling pin over
roughly chopped
the edges to trim off any excess pastry.
3 tbsp Engevita
nutritional yeast flakes
6 Spoon the filling into the tin(s) and bake in the preheated
oven for 35-40 minutes. If making the individual tarts,
1 Preheat the oven to 190°C/Gas Mark 5. check after 30 minutes.
2 Steam the peas and asparagus for a few minutes and allow to
cool – do this while you’re prepping the tart and filling. Don’t
over-cook – the asparagus should still have some bite to it.
3 Lightly oil a flat baking tray and place the sheet of pastry
on it. Make a small crust by roughly pinching the edges all
around with your fingers – about 1cm (½in).
4 Drain and rinse the beans. Blend them along with the garlic,
yeast, water, olive oil and salt – aim for a smooth paste. Use
a spatula to push down the sides after pulsing the beans a
couple of times. Add the herbs and pulse in, just enough to
break up the herbs without making them too mushy.You
may need to add a little more water to get it to a spreadable
consistency. Spread the bean mix on the pastry base.
5 Arrange the asparagus on top of the bean mix and
sprinkle the peas and walnuts on top.
6 Bake for 25-30 minutes or until the crust is golden brown and
puffed up. Check after 20 in case your oven is a bit enthusiastic!
7 Garnish as above. Serve hot, warm or cold.
27.4g 9.4g 0.3g 3.8g 21g 30.6g 9.5g 0.3g 2.8g 17.3g

The ultimate burger
Serves 6 | Prep 25 mins plus chilling | Cook time 20 mins | Calories 752 (per serving)
FOR THE PATTIES FOR THE MAYO 1 For the patties, heat the oil in a pan over a medium heat
until hot. Add the onion and a pinch of salt, sweating until
1 tbsp olive oil, plus extra 140g (1½oz) raw cashews,
softened, about 5 minutes.
for brushing soaked in water for
2 hours, drained 2 Stir in the garlic and grated marrow, and continue to cook
1 small onion, finely
for about 2 minutes until the marrow has softened slightly.
chopped 100ml (3½fl oz) water
Remove from the heat.
2 garlic cloves, minced 2 tbsp lemon juice
3 Purée the beans with the tofu and lemon juice in a food
3 baby marrows or TO ASSEMBLE processor. Scrape out into a bowl and add the onion and
courgettes, grated marrow mixture, breadcrumbs, cornflour, and chopped
4 vegan sesame seed
800g (28oz) tinned white hamburger buns, split herbs. Stir thoroughly until combined, seasoning to taste
beans, drained and rinsed with salt and pepper.
1 Cos lettuce, leaves
2 tbsp lemon juice separated 4 Divide the mixture into six and shape into approximately
Food photography and recipe development © Stockfood, The Food Media Agency
2 tbsp silken tofu 2cm (1in) thick patties between damp hands. Dust with
1 large avocado, halved,
more cornflour, shaking off the excess. Arrange on a
30g (1oz) fresh white pitted, peeled, and sliced
greaseproof paper-lined plate, cover, and chill for 2 hours.
breadcrumbs 2 vine tomatoes, cored
5 For the cashew mayo, combine the cashews, water, and
1 tbsp cornflour, plus and sliced
lemon juice with ½ tsp salt and ¼ tsp black pepper in a
extra for dusting 1 small red onion, sliced food processor. Blend on high until smooth and creamy,
1 handful of flat-leaf 1 large handful of micro scraping down the sides from time to time. Scrape out
parsley, finely chopped salad, e. g. alfalfa sprouts, into a bowl, cover, and chill until ready to serve.
1 tsp fresh sage, finely cress etc 6 Cook the patties on the barbecue, or griddle the patties
chopped in a pan until golden-brown and firm, about 7-8 minutes in
1 tsp fresh thyme, finely total, carefully turning once after about 4 minutes with an
chopped offset spatula. Remove to a kitchen-paper lined plate.
salt and freshly ground 7 Top the bottom halves of the buns with spoonfuls of
black pepper cashew mayo followed by the lettuce leaves. Sit the patties
on top and garnish with avocado slices, tomato slices, red
16.8g 3.3g 0.02g 10g 41.4g onion slices, and some micro salad before serving with the
Total fat Saturates Salt Sugar Protein tops of the buns on the side.

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Barbecue classics
See what we at VF&L HQ
thought of a selection of
the latest barbecue foods
available in the shops now on test
Edito
Choi r’s
ce
Red Onion & Vegetarian ¼lb Veggie Steak

Rosemary Sausages Burger Vivera
Linda McCartney Linda McCartney £2.99 for 200g (7oz) – 2 steaks
£2 for 6 sausages £2 for 2 burgers Available to buy from Tesco, this
If you’re looking for a banger with A firm favourite with a lot of our veggie steak caused a sensation
plenty of flavour, this is the one for panel already, this is definitely when it first launched, and we
you. It has a very similar texture a good one for those who are can certainly see why. Even
to a meat sausage, firmly packed trying to cater for a lot of different better when slow cooked on the
and not too crumbly, which is a tastebuds at a barbecue. With a barbecue than when you heat
good choice for a barbecue as nice chunky texture that echoes it on the hob, the moist, thick
you know it’s not going to fall being packed full of ‘meat’, it’s consistency flakes like steak, and
apart on the coals, plus the small quite thick and very satisfying. The in fact this was found to be too
chunks of red onion add to both flavour is mild, so not to offend meat-like for some members of
the flavour and the texture. Nice anyone, but it’s perfectly seasoned the tasting panel. With a slightly
and herby, pretty much a good all and when given that unmistakable spicy coating, this didn’t actually
round pleaser. ‘barbecue’ extra smoky flavour, need to take on any flavour from
you couldn’t blame anyone for the barbecue, but the flames
Verdict: indulging in a second one. created a nice crispy exterior,
which made the inside even more
Verdict: juicy. Delicious!
Verdict:
Keep your eyes peeled for

The Beyond Burger coming to the UK!
It’ll be available from Tesco in August and
your tastebuds won’t believe it’s not meat!

G
COMIN AY
W
YOUR N
SOO
Gourmet
OMG Burger
VBites
This one is hot off the press for
you, as it isn’t actually available
yet, but coming your way a bit
later this year. From first sight this
one is very convincing, as it looks
like it’s made from minced beef,
Terra Vegane Braai-Style Traditional and this leads to a nice smooth
Classic Vegan Sausages Burgers textured burger when cooked.
Burger The Fry Family Food Co The Fry Family Food Co A little milder in flavour than
Vegan Kind Supermarket £3.85 for 8 sausages £3.65 for 4 some, it has less of a ‘beefyness’
(thevegankind.com) This traditional South African This is a much thinner burger than to it, but can definitely still hold
£4.49 for 2 burgers sausage flavour is perfect for those some of the other versions that its own when put in a bun.
These burgers may be thin, but looking for something a little are on the market at the moment, A favourite for some, it came
they’re absolutely packed with different. Soy protein is blended and they also have a slightly less a close second to the Linda
flavour. Quite unusually for a with coriander, nutmeg and cloves meaty texture – so are perfect McCartney burger for others,
burger, spices have been added to create a sausage that has the for anyone who doesn’t like their so it’s worth trying them both
to the mix to produce a gentle flavour of a frankfurter, but the burgers to be disconcertingly and seeing which one is your
heat that lasts – while it doesn’t texture of a thick, meaty sausage. realistic. They do have a great personal favourite.
overpower, it wouldn’t be the Plump, juicy and very ‘realistic’ flavour though and don’t really
ideal choice for milder taste buds. looking, these could easily fool a need to pick up any of the hints of Verdict:
V
It does however mean that these meat-eater and with the added the barbecue. Perfectly seasoned
taste just as good cooked on the flavour we think they would and well balanced. They also don’t
hob as they do when cooked make a fantastic choice for a have that almost doughy feel that
over coals. The texture is fairly Bonfire Night banger as well as a some burgers do, so work well in
dense and thickly packed – the barbecue favourite! a bun, slathered with some relish.
combination of oats, soy and
wheat protein make for a solid Verdict: Verdict:
patty – and the exterior also
crisps up nicely.
Verdict:

Hope
Apple
Blossom
Li l y
Bubbles
Saved by Viva!, Hope now

lives in a sanctuary with her
Tom piglets. They have captured
Rocket people’s hearts.
If Hope had not been
rescued, she would be
dead by now.
We know you love animals

We love them too. But, Hope’s story is the exception.
Most farmed animals don’t have forever home happy endings.
But we should never underestimate what we can achieve together. Viva!’s investigations lift the
lid on factory farming, we expose suffering and give people reasons to go vegan. We inspire
people to change the world – and save animals. When it comes to it, that’s what matters.
Help your vegan movement grow. Please donate.

Visit viva.org.uk/donateVFL to donate or call 0117 944 1000
Wakey wakey!
Breakfast R EC I PE S
Set yourself up for the rest of the day with
a healthy and hearty jump start...

Potato, celeriac, onion seed and
thyme rostis with HP gravy
By Chantelle Nicholson
Serves 4 | Prep 20 mins | Cook 20 mins | Calories 397 (per serving)
2 large floury potatoes, peeled and grated 1 Put the potato, grated celeriac and onion in a large bowl.
250g (9oz) celeriac, peeled – 100g (3½oz) Mix in the salt and leave to sit for 10 minutes.
finely grated, 150g (5oz) roughly diced 2 While the mix is salting, heat 30g (1oz) butter in a
½ an onion, peeled and finely grated medium saucepan. Add the diced celeriac to the pan and
season well. Cook over a moderate-high heat until the
1 tsp table salt
celeriac is a dark golden colour and cooked through. Add
70g (2½oz) dairy-free butter the milk and cook for a further 3 minutes. Transfer the mix
100ml (3½fl oz) dairy-free milk to a blender and blitz to a smooth purée. Keep warm.
1 tbsp onion seeds 3 Transfer the salted mix to a colander set over a bowl and
¼ bunch of thyme, leaves picked press down to remove as much liquid as possible. Tip the
grated veg onto a clean tea towel, wrap well and squeeze
freshly milled black pepper
to remove all the liquid. Put the veg in a large bowl and
2 tbsp vegetable oil add the onion seeds, thyme and black pepper.
FOR THE GRAVY 4 Divide the rosti mix into four equal portions. Using
250ml (9fl oz) roasted vegetable stock four blini pans, or two large frying pans, heat the oil and
3 tbsp HP Sauce remaining butter over a moderate-high heat. Press the mix
into the blini pans, or shape into round patties, and fry for
4-5 minutes until golden. Gently flip over and cook the
other side until golden.
5 For the gravy, pour the stock into a medium saucepan
over a high heat. Bring to the boil and reduce until one-
third remains. Whisk in the HP Sauce.
6 Serve the rostis with the caramelised celeriac purée and
the HP gravy. Garnish the purée with onion seeds and
thyme leaves.
21.9g 5g 0.76g 5.4g 7g


Mushroom, spinach
and truffle toast
15g (½oz) dried porcini mushrooms 1 Put the porcini mushrooms in a paste, if using, and blend using a
25g (1oz) dairy-free butter small saucepan with 200ml (7fl oz) stick blender until a chunky purée
water. Bring to the boil and simmer is formed. Season to taste with salt
1 garlic clove, peeled and bashed
for 15 minutes. Remove from the and black pepper. Keep warm.
1 onion, peeled and finely sliced heat and allow to sit for a further 3 Heat the vegetable oil in a
25ml (1fl oz) Madeira 30 minutes. separate large frying pan. Fry the
100ml (3½fl oz) oat cream 2 Heat the butter in a deep frying mixed mushrooms, seasoning well
¼ bunch of thyme, leaves picked pan over a moderate heat. When and working in batches so they
hot, add the garlic and onion colour rather than stew in an
1 tbsp truffle paste (optional)
and season well. Cook until soft overcrowded pan. Once cooked,
sea salt and freshly milled black pepper and lightly coloured. Add the return the frying pan to the heat
2 tbsp vegetable oil Madeira and cook for a further and, when hot, add the spinach to
320g (11¼oz) mixed mushrooms, washed 5 minutes. Add the rehydrated quickly wilt.
porcini mushrooms, along with 4 Gently stir the finely chopped
100g (3½oz) baby spinach
their soaking liquor, and simmer tarragon through the mushrooms.
¼ bunch of tarragon, leaves picked and finely chopped for another 1 minute. Add the oat Toast the sourdough, spread with
8 slices of sourdough bread cream and thyme and simmer for the purée and then top with the
1 minute. Finish with the truffle spinach and mushrooms.
19.3g 4g 0.53g 10.4g 13.1g


Breakfast R E C I P E S
Caramelised banana French toast

Serves 4 | Prep 25 mins plus proving | Cook 40 mins | Calories 663 (per serving)
FOR THE BRIOCHE 1 For the brioche, put the flour in a stand mixer or a large
350g (12oz) plain flour mixing bowl. Keeping them in separate places on the
flour, add the yeast, sugar and salt. Pour the aquafaba
15g (½oz) fresh yeast, or 5g (¼oz) fast-action
and milks into the centre of the flour and mix together,
dried yeast
using a dough hook on the mixer on a low speed, or a
15g (½oz) caster sugar firm wooden spoon, to form a smooth dough. When the
1 tsp table salt dough is combined, increase the mixer speed until the
80ml (3fl oz) aquafaba mixture leaves the bowl sides. If doing by hand, knead on
your worktop until the dough loses all its stickiness.
100ml (3½fl oz) coconut milk
2 Add the butter and work in until completely mixed into
50ml (1¾fl oz) dairy-free milk
the dough. Work until the dough leaves the sides of the
100g (3½oz) dairy-free butter bowl again.
1 tsp olive oil, for greasing 3 Place the dough in an oiled bowl and cover with clingfilm.
FOR THE TOAST Leave in a warm place to double in size. Gently tip onto a
8 x 2cm (¾in) thick slices lightly floured worktop and form into a loaf shape. Place
of brioche in a greased 18x9cm (7x4in), 450g (1lb) loaf tin and cover
with clingfilm. Leave in a warm place to prove, again until
FOR THE BANANAS
doubled in size.
100g (3½oz) caster sugar
4 Preheat the oven to 175°C/Gas Mark 3½ while the dough
50g (1¾oz) dairy-free butter is proving for the second time.
2 over-ripe medium bananas, peeled and roughly 5 Bake for 20-25 minutes until golden and a skewer inserted
chopped into the centre comes out clean. Tip out of the loaf tin and
½ tsp ground cinnamon leave to cool on a wire rack.
a pinch of table salt 6 For the French toast, begin by making the caramelised
150ml (5fl oz) dairy-free milk bananas. Put the sugar in a medium heavy-based saucepan
over a moderately high heat. Gently shake the pan when
150ml (5fl oz) oat cream
the sugar begins to melt. Do not stir, as this may cause the
2 tbsp soft dark brown sugar caramel to crystallise. As it keeps melting, keep shaking
25g (1oz) dairy-free butter, for frying and swirling the pan until a medium-coloured caramel
2 bananas, each cut in half lengthways, then is formed. Turn down the heat, add the butter and whisk
widthways, to form 8 pieces in total well. When fully combined, add the chopped bananas,
cinnamon and salt. Cook, stirring regularly, over a low heat
TO SERVE
for 10-12 minutes until a thick purée is formed.
maple syrup
7 Put the milk, oat cream and sugar into a bowl and mix
smoked sea salt with a stick blender until the sugar has dissolved. Pour
into a rectangular deep dish that will accommodate four
brioche slices in a single layer.
8 Spread the banana purée over half the slices of brioche
and top with the remaining slices. Place the brioche
sandwiches into the cream mix and spoon it over the top
The recipes on pages of the bread. Allow to soak on both sides for 10 minutes
32-35 are taken from
until the liquid has been absorbed in to the centre of the
Planted: A chef ’s show-
stopping vegan recipes
bread. Melt half the butter in a large frying pan over a high
by Chantelle Nicholson, heat. When hot, fry the sandwiches, in batches, until both
photography by Nassima sides are golden. Keep warm. Using the same frying pan,
Rothacker, published by add the remaining butter. When hot, add the banana slices
Kyle Books. (RRP £25.) and cook on both sides until golden.
9 Serve the brioche and banana slices with maple syrup and
31.3g 3.2g 0.08g 48.6g 8.6g sea salt.

Banana and peanut butter pop tarts
By Murielle Banackissa (www.muriellebanackissa.com/blog)
Makes 4-6 | Prep 15 mins plus chilling | Cook 15 mins | Calories 223 (per tart)
70g (2½oz) plain flour FOR THE FILLING 1 In a small bowl, combine the flours and salt. In a small
40g (1½oz) wholewheat flour ½ tsp coconut oil mug, combine the maple syrup, vanilla extract, coconut
1 small banana, sliced oil and soy milk. Add to the flour and form a sphere using
¼ tsp salt
your hands.
2 tbsp maple syrup 1 tsp maple syrup
2 Transfer to a counter top and roll out until very thin
1 tsp vanilla extract 1 tsp rum
(1mm). Cut into 8-12 equal rectangles – the number of
2 tbsp melted coconut oil 4-6 tsp peanut butter rectangles will depend on how big you want your pop
3 tbsp soy milk FOR THE TOPPING tarts to be.
15g (½oz) icing sugar 3 Transfer to the fridge for 30 minutes.
½ tsp soy milk 4 After 20 minutes, preheat the oven to 190ºC/Gas Mark 5
½ tsp rum and line a baking sheet with parchment paper. Set aside.
toasted coconut flakes 5 For the filling, melt the coconut oil in a small pan over
medium heat. Add the banana slices and maple syrup.
Cook until caramelized, then flip, add the rum and cook
until caramelized on the second side. Remove from the
heat and set aside.
6 Take the dough out of the fridge. Spread 1 tsp peanut
butter on half of the rectangles, leaving about 5mm (¼in)
space all around the rectangle. Top with the caramelized
banana slices. Using your finger tip, gently brush water
along the edges of each rectangle.
7 Cover each filling-topped rectangle with their matching
half. Seal lightly with a fork. Poke a few holes in the top of
each tart.
8 Bake for 15 minutes or until the tarts are golden around
the edges. Let cool.
9 While the pop tarts are cooling, prepare the frosting. In a
small bowl or mug, add the icing sugar, soy milk and rum.
Whisk until homogeneous. Gently brush each pop tart
with the frosting and top with toasted coconut flakes.
8.7g 5.4g 0.15g 12.4g 4.4g


Strawberries and Totally tropical teaser
cream smoothie By Holly Johnson from Holly’s Wholesome Kitchen
(hollyswholesomekitchen.com)
By Holly Johnson from Holly’s Wholesome Kitchen Serves 2 | Prep 5 mins | Cook none | Calories 592 (per serving)
(hollyswholesomekitchen.com)
Serves 2 | Prep 5 mins | Cook none | Calories 539 (per serving) 1 frozen banana
2 rings of fresh pineapple, chopped
1 punnet of fresh British strawberries
1 ripe mango
1 frozen banana
1cm (½in) fresh turmeric root
5 tbsp coconut milk
juice of 1 lime
2 tbsp goji berries
a sprig of fresh mint
1 tsp lucuma powder
100g (3½oz) almonds
100g (3½oz) almonds
1 tsp organic maca powder
300ml (10fl oz) coconut water
3 tbsp desiccated coconut
ice
300ml (10fl oz) coconut water
1 Blend all ingredients together and serve over ice.
ice
1 Put the ingredients in a blender and whizz until smooth.
35.3g 10.2g 0.16g 27.4g 14.2g 35.3g 10.5g 0.17g 40.6g 15.4g

One example of a supplementation
approach is to take The Vegan
Society’s VEG 1, folic acid and a
microalgae omega-3 fat supplement.
Pregnancy and
Keep active and maintain or work
towards a healthy weight – it’s a great
ways of preparing for pregnancy.
parenting
Iron
Iron deficiency is a common problem
amongst pregnant women. Eat plenty
of iron-rich foods daily, such as beans,
Get the right diet for

chickpeas, lentils, tofu, cashew nuts,
ground linseed (flaxseed), pumpkin
planned pregnancy seeds, quinoa, kale, raisins and fortified

breakfast cereals. Boost absorption by
and beyond adding good sources of vitamin C to
meals like pepper, broccoli,
cabbage, citrus fruit, strawberries
and pineapple. Avoid tea or coffee
with meals – and be careful about
caffeine during pregnancy. The
recommended limit is 200mg a day –
about two cups of tea or instant coffee.
Breastfeeding
T
he Vegan Society works with D supplementation is recommended Breastfeeding requires more calories
the British Dietetic Association during pregnancy and breastfeeding. and nutrients, including protein, zinc
to share the message that vegan Here are some vegan-specific tips: and calcium. Fortunately, good sources
diets can support healthy living in people Vitamin D3 from lichen and vitamin of plant protein also tend to be rich in
of all ages, including during pregnancy D2 are animal-free options. zinc; make sure that all of your meals
and breastfeeding. Nutrition is a key part Obtain vitamin B12 from fortified contain these foods. The 1,250mg
of giving a child a great start in life, and foods and/or a supplement. calcium target for breastfeeding is
it’s never too early to think about it. Use a non-seaweed iodine nearly 80% more than the standard
supplement to top-up your intake. requirement, so it’s important to eat
Pregnancy planning Boost selenium intake with a couple of really calcium-rich foods like fortified
If you’re planning to try for a baby, it’s Brazil nuts daily or use a supplement. foods and calcium-set tofu. Here’s an HEATHER
RUSSELL
the ideal time to check that your diet is Consider adding long-chain example to bring this number to life:
Heather Russell is
well-balanced. Here’s a brief overview: omega-3 fats by using a microalgae
passionate about
It’s important to ensure your diet supplement. Long-chain omega-3 3 x 200ml (7fl oz) glasses of fortified eating well and
is supplemented appropriately. All supplementation isn’t thought plant milk = 3 x 240mg = 720mg keeping fit. She
women are advised to take folic acid essential for vegan health, it’s a 100g (3½oz) portion of calcium-set trained to be a
when trying for a baby and during the consideration during pregnancy and tofu (uncooked weight) = 350mg dietitian to combine
first 12 weeks of pregnancy, to reduce breastfeeding due to the role of these Total intake = 1,070mg plus small her love of science
the risk of neural tube defects. Vitamin fats in brain development. amounts from other foods with a desire to
help people, and
Food group Intake advice Take-away tips she loves food! She
worked in the NHS
Pregnancy planning is an opportunity
from 2010-16, and
At least 5-a-day, including leafy greens and to review your diet, weight and activity.
is now using her
Fruit and vegetables orange varieties like carrot and Eat lots of iron-rich plant foods daily, dietetic skills to
butternut squash combined with sources of vitamin C. support the
Foods rich in starchy carbohydrate Every meal, ideally higher fibre choices During breastfeeding, hit the high work of The
calcium target. Vegan Society.
Protein-rich foods, such as beans, lentils, Consider taking a supplement www.vegan
chickpeas, soya products, cashew nuts and Most meals designed for vegans. society.com
peanut butter Before pregnancy and during the first
12 weeks, take a folic acid supplement.
Food rich in omega-3 fat, such as walnuts and
Daily During pregnancy and breastfeeding,
ground linseed (flaxseed)
consider long-chain omega-3 fats using
Example: 400ml (2 glasses) of fortified plant a microalgae supplement.
Calcium-rich foods, such as fortified foods
milk provides roughly two-thirds of your
and calcium-set tofu Nutrition guides for every life stage are
recommended daily intake
at vegansociety.com/nutrition.
VEGAN FOOD & LIVING OCTOBER 39

What can
HERBS Herbalist Maya
Daghighi from the
do for us?
College of Naturopathic
Medicine looks at the
health benefits of some
basic herbs and spices
Rosemary
Rosemary is a powerful antioxidant,
protecting our cells. It is also good for
H
blood circulation and aids our liver in
erbs are used to add its important function of detoxification.
fragrance to our food, Fresh rosemary is best; add it to your
our homes and our cooking, or infuse your apple cider
beauty products, but it’s not just vinegar with a few stems of rosemary
their fragrance that makes us and use for your salad dressing. (Add
love them! Almost all societies some garlic to the vinegar for extra
have traditionally used herbs cardiovascular benefits!) Rosemary
for their amazing nutritional should be avoided in high blood
benefits as well as their pressure and can be very ‘heating’ for
therapeutic powers.
Cinnamon some people. Sage would be a good
alternative in such cases. Rosemary
Not only a gentle aid to support digestion, it can help essential oil can be diluted in almond or
to balance blood sugar levels, evening out mood and olive oil and used as a rub for cold joints
energy swings between highs and lows. It is naturally and tense neck and shoulder muscles.
sweet and can be a useful alternative to sugar when
we crave sweets. Sprinkle cinnamon powder on oats,
and use whole cinnamon sticks in soups and stews.
Turmeric Alternatively, have it as a tea, particularly when feeling
An anti-inflammatory powerhouse, stressed or low in energy.
used in everything from skin care
to weight-loss and even arthritis
support.The bright yellow colour
indicates that turmeric is rich in
Dandelion
Dandelion root supports our detoxification pathways. It is a bitter
antioxidants, helping cells to fight herb, and can help to promote bile secretions, speed up digestion and
damage. It is best used in cooking reduce bloating. Simmer a handful of dandelion roots in 2 pints of
and in combination with other water for 20 minutes and let it cool down. The liquid can be stored
digestive spices, such as ginger, in the fridge for 3 days and can be sipped before meals to support
black pepper, cumin or fennel. If digestion. Your herbalist can also prepare a tincture made of herbal
you have fresh turmeric root, then bitters such as dandelion, which can be taken before meals.
add 1-2cm (½-1in) to a freshly
made vegetable or fruit juice. Be
aware that with turmeric, as well
as some other kitchen herbs, high
amounts might disagree with some
Nettle is excellent for detoxification. It is able to increase urine
production, helping speedily remove toxins. Nettle contains histamine
digestive systems. High amounts that blocks the body’s own histamine production, slowly de-sensitising
are not required unless advised the effects of allergen – drinking nettle tea can be a helpful preparation
by your herbalist. Be careful when for hay fever season. Nettle is rich in nutrients, has anti-inflammatory
juicing or cooking with turmeric as properties and can support the nervous system. Add fresh nettle leaves
it leaves hard-to-remove stains. from your garden (beware its sting!) to soups and stews.

Lavender
Highly calming and supports
Chamomile the nervous system. As an
Anti-inflammatory and ‘nervine’, to calm and
help us relax. It’s soothing on the digestive essential oil, use lavender on
system, and a helpful sleep remedy as a your pillow to improve sleep
bedtime drink. It can be of benefit if you have quality, or add a few drops
stress-related digestive disorders and it’s a to a relaxing bath. Lavender
good first-aid remedy for stomach upsets. flower extract can even be
used in recipes, adding a
flavoursome twist to treats!
Liquorice root
Can often be found as an ingredient
in herbal tea blends. It supports
our nervous and adrenal system in
dealing with stresses and can help
us feel calm and strong. Particularly
where there is disturbed
sleep or restlessness, a cup
Echinacea of liquorice tea before bed
Moderates the immune system, and is a popular home might do the trick. It does
remedy for preventing colds and flu. Have echinacea not have to be taken
drops and lozenges on hand during the winter months in high amounts for
or ask a herbalist for a personalised immune-boosting its medicinal benefits. If you
tincture containing echinacea. It is such a powerful are on medication or if you dislike
immune booster that it should not be taken with the taste of liquorice, try cinnamon
medication that acts on the immune system. instead, or ask your herbalist for a
herbal blend that suits you.
Ginger root
A powerful anti-viral and
antibacterial herb that can help
reduce fevers and relieve colds
and inflammation. It can warm
you from the core, as well as help
to reduce nausea. It’s best used
freshly chopped with your food, or
have it as a tea with half a lemon,
and with a little natural sweetener
or a pinch of cinnamon.
Do remember that herbs are very powerful. Some of them are not
appropriate for everyone. Daily use of liquorice root, for example, is Vegan Natural Chef
not suitable for people with high blood pressure because of its active Naturopath and Herbalist Maya Daghighi
component (glycyrrhizin). For therapeutic purposes, working with lectures at CNM (College of Naturopathic
an accredited herbalist is the best way to ensure the right dose and Medicine), where you can train for a new
form, and in a combination that addresses your specific individual career as a natural health practitioner, or as a Vegan Natural
needs most effectively. Chef. www.naturopathy-uk.com
VEGAN
VEGANFOOD
FOOD&&LIVING
LIVING AUGUST
AUGUST 41
Iodin e
Justine Butler
W
fr
a
om
rV
siva! exam ines the best
ways to get iodine into your diet

JUNK FOOD
G
overnment guidelines of iodine in the soil or water from 18,244 meat-eaters, 4,531 fish-eaters,
recommend that adults get 140 which it came. For some foods, such 6,673 vegetarians and 803 vegans.
micrograms of iodine a day. A as cow’s milk, farming practices also It suggested that vegans were falling
microgram is a millionth of a gram, so affect iodine content. short of iodine, but the food frequency
we need only a very small amount, but The major animal food sources questionnaire used in this study did not
getting that small amount is vital. include dairy products and fish, record the use of seaweed or iodised
The UK has been considered but sea fish and shellfish are often salt, two potentially concentrated
iodine-sufficient for many years, but contaminated with polychlorinated sources of iodine.
there is now some concern that iodine biphenyls (PCBs), dioxins and Seaweed absorbs iodine from
deficiency may be more prevalent than mercury. Raw and undercooked fish seawater and is an excellent source.
previously thought. In pregnancy, and shellfish can also contain harmful Sea vegetables also contain many other
this could affect brain development viruses and bacteria. minerals and trace minerals, including
in infants. There is no current The iodine in cow’s milk is not a calcium, copper and magnesium. They
recommendation in the UK to take natural component, but comes from can be high in protein and fibre whilst
iodine supplements during pregnancy iodine supplements in cattle feed and being low in calories and fat-free.
and the NHS reckons you should be iodine-containing disinfectants used The amount of iodine in seaweed
able to obtain all the iodine you need to sterilise milking equipment and (kombu, nori, arame and wakame)
by eating a varied diet. added to teat dips and udder washes! is highly variable. The edible kelp,
Signs of iodine deficiency include Iodine has been used in the treatment kombu, used in East Asian cuisine
an enlarged thyroid gland (goitre), of wounds for more than 170 years can be extremely high, so avoid using
tiredness, weight-gain, kelp if you have a thyroid
increased susceptibility problem. Some health
to infections, depression,
feeling cold at all times and
Seaweed (kombu, nori, arame bodies advise not eating
seaweed more than once
dry and cracked skin.
On the other hand, too
much iodine can disrupt
and wakame) absorbs iodine from a week during pregnancy,
as it may contain too much
iodine that can disrupt
thyroid function, leading to
weight gain, hypothyroidism
seawater and is an excellent source thyroid function. Use
sparingly and refer to the
or hyperthyroidism. The nutritional information on
Department of Health advise that and as dairy cows’ udders are prone to the packaging for guidance.
intakes of up to 500 micrograms a day infection (mastitis) they are routinely For most people, regular use of small
of iodine are unlikely to cause harm. washed with iodine and some of it ends amounts of powdered or crumbled
up in their milk. seaweed added to soups, stews, salads,
Are we getting enough? There is a wide seasonal variation in pasta dishes or used as a condiment,
According to the UK Scientific Advisory the iodine content of cow’s milk, with is an excellent way to ensure a good
Committee on Nutrition (SACN), substantially higher levels found in iodine intake. A healthy vegan diet
there is public health concern that winter when cows are confined indoors containing a wide range of vegetables,
many people may not be getting and fed only iodine-fortified feed. with some occasional seaweed and/
enough iodine, regardless of their Organic dairy products contain over 40 or iodised salt (used sparingly) should
diet, especially during adolescence, per cent less iodine than non-organic. supply sufficient iodine.
reproduction, gestation and The dairy industry is clearly on the
development. The 2018 National Diet Vegan sources back foot as the plant milk market
and Nutrition Survey found low levels Plant foods containing iodine include is booming. Iodine may be low in a
of iodine in nine per cent of children wholegrains, green beans, courgettes, plant-based diet, but with a sprinkle
aged 4-10 years, 12 per cent of children kale, spring greens, watercress, of seaweed and occasional use of
aged 11-18 years, 14 per cent of adults strawberries and organic potatoes with iodised salt, you can continue to avoid
aged 19-64 and eight per cent of adults skin. However, amounts tend to be low cow’s milk and fish and the harmful
aged 65 years and over. and variable depending on how much substances they contain.
So where can we get it? It is a trace iodine is in the soil. Visit www.vivahealth.org.uk for
element found in seawater, rocks The 2016 European Prospective more information – Viva!Health is a
and some types of soil, so the iodine Investigation into Cancer and Nutrition part of Viva!, Europe’s largest vegan
content of food depends on the amount (EPIC Oxford) study was made up of campaigning organisation.
VEGAN
VEGANFOOD
FOOD&&LIVING
LIVING AUGUST
AUGUST 43
Balance your blood sugar
r pressure
Unde nd r
looks at how a e
a Felice blood pressur
Ale ssa helps
se d diet
plant ba
body. Nitric oxide helps promote vasodilation
to reduce blood pressure. It has also been
such a beneficial effect on blood pressure found to inhibit ACE (angiotensin converting
H
management and can reduce the likelihood of enzyme) stopping angiotensin turning into
ypertension, or high blood getting to the point where medications are the its active form angiotensin II, the compound
pressure, is a common condition only possible solution. that promotes vasoconstriction. Garlic
that many people deal with If blood pressure tends to be on the higher preparations providing a daily dose of at least
daily. It could develop as the result of an end of the spectrum, exercise can help avoid 10mg allicin have been found to promote the
underlying condition, such as kidney disease, developing hypertension. If you already lowering of blood pressure. To get enough
diabetes, insulin resistance, hormonal have hypertension, regular physical activity allicin, we would need to eat 1-4 fresh garlic
problems, impaired neural regulation, high can bring blood pressure down to safer cloves a day. This may be difficult for some to
catecholamines and cortisol, atherosclerosis levels. Regular exercise helps make the heart manage though and that’s where supplements
or medications such as antidepressants, stronger and more efficient at pumping blood, may be an easier choice.
steroids and anti-inflammatory drugs. which lowers the pressure in the arteries.
There are risk factors that could lead Diet plays a huge role in managing high Calcium rich foods
someone to develop hypertension, including blood pressure. Increasing the proportion Calcium is important for healthy blood
genetic predisposition, age, obesity, lifestyle of plant foods consumed, like fruit and pressure, because it helps blood vessels
and dietary factors such as heavy alcohol vegetables, has been shown to lower blood tighten and relax when they need to. As this
consumption, smoking, lack of exercise, as pressure, probably because of the high mineral is essential for numerous metabolic
well as long term high sodium in the diet and antioxidant concentrations. Hypertensive functions in the body, it’s really important to
inadequate potassium, calcium or magnesium. individuals have been shown to have consume enough through your diet. So make
When diagnosed, many people can increased oxidative stress and antioxidants sure to include sea vegetables, dark leafy
be prescribed medications to manage have been shown to block angiotensin II greens, chia and sesame seeds, blackstrap
hypertension, others will try dietary and (peptide hormone that promotes blood vessel molasses, almonds and beans daily into meals.
lifestyle changes that can benefit their health constriction) and promote proper nitric oxide
and avoid taking medication or lowering their synthesis (compound that promotes dilation Magnesium rich foods
dose with time under medical supervision. of blood vessels consequently lowering blood We need magnesium to help blood
First of all, it’s important to eliminate any pressure). But there are a few specific foods vessels relax, for energy production, bone
present risk factor. Quit smoking; reduce that can be particularly beneficial too. development, and transporting calcium and
alcohol and caffeine intake; lower sodium potassium. Plus, magnesium can inhibit the
intake; as well as reducing refined sugar Garlic sympathetic nervous system which naturally
and carbohydrates consumption to avoid Garlic can help reduce hypertension by increases blood pressure. The recommended
insulin spikes. Both diet and movement have increasing the amount of nitric oxide in the supplementation is usually around 600mg,

OCTOBER
everywhere and there are so many varieties
available, you should have no problems
including them in your diet.
Whole grains
It should come as no surprise that whole
grains, such as oats, rice, quinoa, being an
important source of soluble fibre, are linked
to a reduction in blood pressure, cholesterol
management and also blood sugar balancing.
Try to pick different ones in your meals, use
oats, rice but also amaranth, quinoa, barley,
rye, buckwheat (not technically a grain, but
still rich fibre), millet and add them to soups,
salads, homemade veggie burgers or use their
flours for savoury and sweet pancakes.
Pomegranate
The potassium and polyphenols in this fruit
may be the compounds that make it helpful
in reducing high blood pressure levels. Drink
it as a juice, having about a cup every day or
flavanols in cacao have been linked with some enjoy its colourful seeds that give such a great
reduction in blood pressure among people colour to any dish and add a tangy flavour.
but again it should be done under professional with hypertension or pre-hypertension,
supervision. As a preventative and health and they could promote the formation of Berries
supportive measure, make sure to eat plenty nitric oxide, widening blood vessels and All berries contain anthocyanins, which
of whole grains, legumes, nuts, seeds and easing blood flow. Plus, it’s a great source of are flavonoid pigments that give them their
dark leafy greens every day. Add greens to magnesium, which as we’ve seen is extremely colour, but have also been shown to reduce the
smoothies or lightly sauté them with spices important for blood pressure regulation. risk of cardiovascular disease and reduce high
and garlic. Start your day with a wholegrain blood pressure by promoting the release of
porridge topped with seeds and nut butter or Essential fats nitric oxide. Late spring and summer are the
have a grain as a base for lunch and dinners. Plant sources of omega-3s essential fatty acids best time to enjoy fresh berries.
Experiment with beans and pulses, adding a like chia, hemp, flaxseeds or walnuts, but also
portion to your meals daily. the important fats contained in avocado and Beetroot
olives, have been associated with a reduction Beetroot has been known to increase nitric
Potassium rich foods in blood pressure. As it may be difficult to oxide levels, as it contains high levels of
Normal levels of potassium are important for convert fatty acids from plant sources into dietary nitrate that the body converts into
muscle function, but also to relax blood vessel active DHA and EPA forms, it may be worth biologically active nitric oxide. You can juice
walls, lowering blood pressure and protecting looking into an algae-based supplement. In beets, eat the whole root raw, maybe shaved
against muscle cramping. Potassium can general, try to sprinkle hemp or flax seeds into salads or cook them. Really good baked
lessen the effects of sodium and help maintain on your favourite salads, soups or porridge into chips or added to stir-fries and stews.
Supplements
Increasing the proportion of plant foods A few supplements found useful in the
management of blood pressure that you could
enquire about with a medical professional are
has been shown to lower blood pressure aged garlic extract, vitamin C (antioxidant,
modulates nitric oxide synthesis), arginine
(amino acid that stimulates nitric oxide
production), Co Q10 (significantly decreases
balance between these two essential and experiment with making your own chia blood pressure and oxidative stress) and
minerals by increasing sodium output puddings, maybe adding some cacao and omega-3s (decreases oxidative stress and
through urine when too much is obtained berries to make it even more nutritious. inflammation and promotes vasodilation).
through diet. Foods rich in potassium are
avocado, squash, spinach, sweet potatoes, Nuts ALESSANDRA FELICE
Alessandra is a nutritional
banana, white beans and coconut water. Nuts, especially pistachios, seem to decrease
therapist and medicinal
blood pressure by reducing blood vessel chef, who trained with the
Cacao tightening and heart rate. They may also help Natural Gourmet Institute
Yes, cacao may become even more delicious manage cholesterol levels, which is another for Health and Culinary Arts,
New York and the College of
knowing it could actually benefit your blood essential aspect of cardiovascular health. Naturopathic Medicine, London.
pressure regulation too. Polyphenols and And in today’s world where nut butters are www.yoursweetnutrition.com
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AUGUST 45
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Cooking
campfire
Enjoy
round the
the great outdoors with vegan
meals you can prepare on the fire
48 VEGAN FOOD & LIVING

Cauliflower curry grill
packets with yoghurt sauce
Every summer, I make grill packets for friends’
barbecues. This way, you have a tasty and quick
meal without worrying if the grill is clean. This
packet is filled with curry flavour paired with a cool,
herby yoghurt sauce.
By Jackie Sobon
FOR THE YOGHURT SAUCE

1 Place all the yoghurt sauce ingredients in a small mixing
bowl, and stir until combined. Refrigerate until ready
to serve.
FOR THE CURRY CAULIFLOWER
2 Preheat the barbecue to roughly 204ºC/400ºF.
3 In a very large mixing bowl, place the cauliflower
florets, potatoes, white onions, tomatoes, peas
and chickpeas.
4 Drizzle coconut oil over the top of the veggies,
and stir until coated. Add the curry powder and
a pinch of salt and pepper, and stir again until
everything is evenly coated.
5 Tear out four pieces of aluminium foil measuring
30x46cm (12x18in), and lay them out. Divide the curry
cauliflower mixture between the four sheets, placing it in
the middle of each.
FOR THE YOGHURT SAUCE FOR THE CURRY CAULIFLOWER
6 Fold the two long sides in toward the middle, and fold
235ml (8fl oz) plain 455g (1lb) cauliflower florets, the seam together until it hits the filling. Fold the two
dairy-free yoghurt chopped into bite-size pieces short sides in, twice, to seal the ends.
2 tbsp chopped coriander 455g (1lb) russet potatoes, diced 7 Place each packet on the barbecue and cook for
2 tbsp thinly sliced spring onions 140g (5oz) chopped white onion 7 minutes, flip them over and cook for an additional
1 tbsp lime juice 150g (5¼oz) halved 7 minutes.
½ tsp onion powder cherry tomatoes 8 Carefully, open one packet slightly, and poke the
150g (5¼oz) green peas cauliflower and potatoes to see if they are tender. If
½ tsp lime zest
not, cook until they are.
¼ tsp salt 455g (15oz) tin of chickpeas,
drained and rinsed 9 Once cooked through, place the packets on a
cooling rack for 5 minutes before opening and
1½ tbsp melted coconut oil
serving. When the packets are opened, squeeze
1½ tbsp curry powder some lemon juice over each one, and top with salt
a pinch of salt and pepper.
a dash of pepper 10 Serve the packets alongside the yoghurt sauce.
1 tbsp lemon juice
TIP For higher protein content, substitute the
chickpeas with 400g (14oz) extra-firm tofu, diced.
12.5g 4.7g 0.53g 14.9g 15g


Asparagus omelette
in a bag
An omelette may not seem like an inherently vegan
dish, but this asparagus spinach omelette with
a chickpea base is quite outstanding! Make this
omelette-in-a-bag recipe for your next camping trip
or overnight stay, so that you don’t have to sacrifice
quality for convenience.
By Jackie Sobon
(4¼oz) chickpea flour 250g (9oz) chopped

120g (4
3 tbsp nutritional yeast asparagus, woody
ends trimmed
2 tbsp cornflour
40g (1½oz) baby spinach
1½ tsp Indian black salt
or rocket
¼ tsp black pepper
55g (2oz) vegan Cheddar
(14½fl oz)
415ml (14 shreds (optional)
vegetable stock
30g (1oz) diced shallots
1 In a mixing bowl, whisk together the chickpea flour,
nutritional yeast, cornflour, Indian black salt, and black
pepper until combined.
2 Pour vegetable stock into the flour and whisk until
smooth, then divide the mixture between four sealable
sandwich bags.
3 Next, place 75g (2¾oz) asparagus, 10g (¼oz) spinach,
2 tbsp vegan Cheddar shreds (if using), and 1 tbsp shallots
into each bag.
4 Store in the fridge or an iced cooler for up to a week.
5 When you are ready to prepare an omelette, warm a
pan or well-seasoned cast-iron skillet over medium heat.
6 Spray the pan with a thin layer of cooking oil. Once
it is hot, shake the omelette bag vigorously. Pour the
mixture into the pan and cook one side for 5-7 minutes,
or until the edges start to brown.
7 Flip one half over onto the other half and cook for
another 2 minutes. Repeat with remaining bags, when
ready, and serve hot.
TIP If you have the space and aren’t worried about

weight, you can bottle these omelettes up in 355ml
(12oz) jars.
3.8g 0.6g 1.17g 5.4g 12.4g

Campfire banana split
These aren’t your average banana splits! Think warm, melty,
sweet, and maybe even a little gooey – if that adjective doesn’t
put you off too much. These sweet treats are kid-friendly and
The extract on
pages 48-51 is
great for cooking in a little campfire.
taken from Vegan
Yack Attack on the By Jackie Sobon
Go! by Jackie Sobon, Serves 4 | Prep 5 mins | Cook 10 mins | Calories 274 (per serving)
published by Fair 4 bananas 1 Preheat the grill to 190ºC/Gas Mark 5, or make a campfire
Winds Press. with an area for indirect flame, over hot coals.
70g (2½oz) vegan mini-marshmallows
(RRP £14.99.)
55g (2oz) vegan chocolate chips 2 Keeping the banana peels on, slice halfway through each
banana, lengthwise.
120g (4¼oz) sweet cherries,
pitted and halved 3 Next, stuff each banana with vegan marshmallows,
chocolate chips and sweet cherries.
1 tsp vegan sprinkles (optional)
4 Wrap each banana in foil and cook for 8-10 minutes,
allowing them to cool for 2 minutes before unwrapping.
5 Garnish with sprinkles and serve.
TIP If you don’t like cherries, you can make this recipe with
4.3g 2g 0.03g 34.1g 2.9g
raspberries or chopped strawberries, instead.

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Thursday 16 August 2018 | Old Truman Brewery, London
Gado gado – Indonesian salad with potatoes, Vegetable pot pie P59
green beans and beansprouts P54
MidweekM E A L S
Quick, tasty and nutritious food
for when you’re busy
Pesto-stuffed Orange carrot

mushrooms P60 freekeh P59

Gado gado –
Indonesian salad
with potatoes,
green beans and
beansprouts
By Rukmini Iyer
Serves 2 | Prep 15 mins | Cook 1hr |
1kg (2lb 3oz) Charlotte potatoes, halved

2 tbsp olive oil
1 tsp sea salt
240g (8½oz) green beans
300g (10½oz) beansprouts
a handful of fresh coriander, to serve
FOR THE DRESSING
50g (1¾oz) crunchy peanut butter
80ml (3oz) coconut milk
30ml (1fl oz) lime juice
1½ tbsp soy sauce
1 fresh red chilli, grated
2.5cm (1in) ginger, grated
Escalivada – slow roasted 2 Mix the potatoes in a roasting tin with the
oil and salt, then transfer to the oven and
peppers, aubergines and tomatoes cook for 40 minutes.
By Rukmini Iyer 3 Meanwhile, mix together all the ingredients
Serves 2-3 | Prep 10 minutes | Cook 1 hr | Calories 431 (per serving) for the dressing. Depending on your brand
of peanut butter, you may need to add a
2 whole aubergines, pricked all over 1 Preheat the oven to 200°C/Gas Mark 6. little more coconut milk so you have a thick,
with a fork 2 Tip the whole aubergines, red peppers, vine spoonable dressing consistency. Taste and
3 red pointy peppers tomatoes, onion, thyme, garlic, olive oil and adjust the seasoning as needed.
6 large vine tomatoes 1 tsp salt into a large roasting tin, then use 4 Once the potatoes have had 40 minutes,
your hands to coat everything really well in add the green beans and beansprouts. Add
1 red onion, quartered
the oil and salt. a splash more oil if needed, then return to
a handful of fresh thyme sprigs
3 Transfer to the oven and roast for 1 hour, the oven for a further 20 minutes.
4 large garlic cloves, unpeeled chucking the almonds in for the last 5 Sprinkle the potatoes and veg with
1 tbsp olive oil 10 minutes to toast. coriander and serve warm or at room
2 tsp sea salt 4 Remove the tin from the oven – the veg temperature, with dressing alongside.
50g (1¾oz) whole almonds should be charred all over and very soft
when prodded. Rescue the garlic, and leave
1 tbsp lemon juice
the rest of the veg to sit while you whisk
1 tbsp extra-virgin olive oil the lemon juice, olive oil and another 1 tsp
25g (1oz) fresh basil, roughly torn sea salt, together with the squeezed-out
or chopped and mashed roasted garlic. Using a knife and
good crusty bread, to serve fork, remove the inedible tops and stems,
then roughly tear the softened veg apart.
5 Scatter over the basil and the dressing, then
The recipes on page
mix really well together. Serve warm, with
54 are taken from
good crusty bread.
The Green Roasting
Tin by Rukmini Iyer,
published by Vintage
Digital. (RRP £16.99.)
This book contains 27.7g 3.4g 1.94g 12.9g 10.9g 37.6g 13.3g 2.1g 10.7g 19.5g
non-vegan recipes. Total fat Saturates Salt Sugar Protein Total fat Saturates Salt Sugar Protein

Mushroom and rosemary wild rice
with crispy kale and garlic
By Jessica Elliott Dennison
300g (10½oz) wild rice 3-4 large sprigs (15g 1 Preheat the oven to 180°C/Gas are beginning to turn golden and
½ a vegetable stock (½oz)) of rosemary, Mark 4. Add the rice to a medium release their natural oils. Set aside.
cube (optional) leaves only pan and top up with three times 3 Put a large frying pan (skillet) over
3 garlic cloves, peeled the volume of water. Crumble in the a high heat while you chop the
200g (7oz) kale
and crushed stock cube, if using, then bring to the mushrooms – thickly slice some,
2 tbsp olive oil boil and simmer over a medium-
30g (1oz) dried cranberries quarter others and leave any small
½ tsp sea salt flakes high heat for the time stated on mushrooms whole. Add to the hot
or sour cherries
40g (1½oz) blanched the packet (around 18-20 minutes). pan along with ½ tbsp oil and cook
finely grated zest and Once cooked, refresh under cold
hazelnuts for 6 minutes, stirring now and again.
juice of 1 lemon water and drain.
400g (14oz) mushrooms (You want to let the mushrooms
(ideally chestnut or 2 Meanwhile, wash the kale under colour and catch to build up flavour
wild mushrooms) cold water and pat dry. Tear the rather than sweating and steaming
leaves away from the tough stems them.) Finely chop the rosemary,
and discard. Shred the kale into reduce the pan heat to low and add
1cm (½in) strips, then add to a the remaining ½ tbsp oil. Fry for just
large roasting tray. Rub in 1 tbsp oil 30 seconds. Remove from the heat
and the salt, then roast in a single and add the garlic to cook in the
This recipe is taken from layer for 7 minutes. (If the kale is residual heat, stirring frequently so
Salad Feasts by Jessica Elliott overcrowded in the tray, it will steam that it doesn’t burn.
Dennison, photography by rather than roast, so split across 4 To assemble, stir the cranberries,
Matt Russell, published by two if your trays are small.) Roughly
Hardie Grant. (RRP £16.99.)
lemon zest and juice and rice into
crush the hazelnuts, then add to the mushrooms, then gently toss.
This book contains non-
one corner of the tray. Gently toss Scatter with the kale and hazelnuts
vegan recipes.
the kale, then roast for 3-4 minutes to finish.
14.9g 1.9g 0.11g 4.6g 17.6g more until crisp and the hazelnuts

Midweek R E C I P E S
Vegetable stir-fry with black rice

and almond butter sauce
By Tracye McQuirter with Mary McQuirter
FOR THE BLACK RICE FOR THE SAUCE 1 For the rice, in a large pot, about 3-5 minutes or until the
225g (8oz) uncooked black rice 75g (2¾oz) raw almond butter add the rice and 450ml broccoli is tender.
(16fl oz) water and bring to 5 Add the snow peas, bell
2 tsp sesame oil 2 tbsp rice vinegar
a boil. Reduce the heat, cover, pepper and salt, and sauté for
¼ tsp salt 2 tbsp coconut aminos or and simmer for 45 minutes. 3 more minutes.
FOR THE VEGETABLES low-sodium tamari
2 Remove the pan from the heat 6 For the sauce, in a small
1 tbsp extra-virgin coconut oil
1
⁄8 tsp cayenne pepper, or and let it sit for 10 minutes, bowl, combine all the sauce
1 tbsp peeled and finely
more to taste covered, to finish cooking. Fluff ingredients with 2 tbsp water
chopped ginger TO GARNISH the rice with a fork and season and stir until smooth.
with oil and salt.
2 garlic cloves, finely chopped 30g (1oz) chopped 7 Add the sauce to the vegetable
raw almonds 3 For the vegetables, in a large mixture and toss until
350g (12oz) broccoli florets
hot sauce skillet, heat the oil over thoroughly incorporated.
(about 1 large head of broccoli)
medium heat. Stir in the ginger
8 To serve, place the vegetables
½ a medium head of bok choy, and garlic and sauté until
over the rice and top with the
both leaves and white part, fragrant, about 1 minute.
thinly sliced into strips almonds. Serve with hot sauce
4 Add the broccoli, bok choy, on the side.
450g (1lb) asparagus, remove and asparagus. Sauté them for
and discard ends
300g (10½oz) snow peas,
tips removed
This recipe is taken
1 red bell pepper, seeds
from Ageless Vegan by
removed, thinly sliced
Tracye McQuirter
½ tsp salt with Mary McQuirter,
photography by Kate
12.4g 3.8g 0.52g 10.1g 18.5g Lewis, published by Da
Total fat Saturates Salt Sugar Protein Capo Lifelong Books.

MAY
This recipe and the orange
carrot freekeh on page 59
are taken from Salad Feasts
by Jessica Elliott Dennison,
photography by Matt Russell,
published by Hardie Grant.
(RRP £16.99.) This book
contains non-vegan recipes.
Roast tomato orzo with dukkah and thyme

600g (1lb 5oz) ripe cherry tomatoes 1 Preheat the oven to 220°C/ stop the pasta cooking, then
a small bunch (15g (½oz)) of thyme, leaves only Gas Mark 7 and bring a drain completely. Roughly
medium pan of water to the chop the parsley leaves.
2 tbsp olive oil
boil. Slice the tomatoes, some 3 To assemble, squeeze the
½ tsp sea salt flakes in halves, some in quarters, roasted garlic flesh into the
¼ tsp cracked black pepper then add to a large roasting roasting tray. Using a fork,
½ tsp chilli flakes (optional) tray in a single layer. Scatter mash the garlic and half of
over the thyme leaves and the tomatoes into a chunky
1 tsp ground cumin
add the oil, salt, pepper, chilli pulp. Add the cooked orzo
2 large garlic cloves flakes (if using), cumin and into the tray, then zest in
300g (10½oz) orzo garlic (leave the skins on). the lemon. Squeeze in the
a large bunch (30g (1oz)) of flat-leaf parsley, Gently toss and roast for juice of half the lemon, then
leaves only 15 minutes. Remove and taste; you may want to add
reserve the garlic, then roast more lemon depending on
1 lemon
the tomatoes for a further the acidity/sweetness of your
3 tbsp dukkah (optional) 5 minutes until starting to tomatoes. Add the parsley,
catch at the edges. then stir everything together,
2 Meanwhile, boil the orzo ensuring you scrape all the
in the pan of water over a nice sticky bits off the bottom
medium heat for the time of the tray. Transfer to a large
stated on the packet (around platter, then scatter with the
14.5g 1.2g 0.22g 9.5g 13.7g 8-10 minutes for al dente). dukkah, if using, to finish.
Total fat Saturates Salt Sugar Protein Refresh under cold water to

Stuffed orange and red bell peppers

By Tracye McQuirter with Mary McQuirter
Serves 4 | Prep 30 mins | Cook 1 hr 30 mins | Calories 646 (per serving)
FOR THE FILLING FOR THE SAUCE 1 For the filling, preheat the oven 4 In a large bowl, combine the
175g (6oz) uncooked wild rice 60g (2oz) cashew butter to 190°C/Gas Mark 5. cooked wild rice, courgette,
2 Line a baking sheet with walnuts, onions, currants, oil, salt
1 small courgette, grated 60ml (2fl oz) freshly squeezed
parchment paper and set aside. and pepper.
125g (4½oz) raw walnuts, lemon juice (about 2 lemons)
3 Place the uncooked wild rice 5 Stuff the bell peppers with the
roughly chopped 2 tbsp tahini
in a fine strainer and rinse. In wild rice mixture and place on
¼ of a red onion, finely 1 garlic clove, finely chopped
a large pot, boil 900ml (32fl the lined baking sheet. Bake for
chopped 1 tbsp nutritional yeast oz) water and the rice. Reduce 45 minutes.
75g (2¾oz) currants 1 tbsp roughly chopped the heat, cover, and simmer 6 For the sauce, in a blender,
3 tbsp extra-virgin olive oil curly parsley for 45 minutes and check for combine the cashew butter,
¾ tsp sea salt 1 tbsp roughly chopped doneness. Some varieties of lemon juice, 60ml (2fl oz)
fresh mint wild rice take longer to cook water, tahini, garlic, nutritional
freshly ground black
than others. The rice should yeast, parsley, mint, salt, cayenne
pepper, to taste ½ tsp sea salt
be tender, but still chewy, with and pepper. Blend until smooth.
2 large red bell peppers, cut in ⁄8 tsp cayenne pepper some of the grains open. If the Stir in the cucumber. Serve
1
half and seeds removed freshly ground black rice is not done, cover and the stuffed peppers with the
2 large orange bell peppers, pepper, to taste continue simmering for another cucumber sauce on the side.
cut in half and seeds removed 1 small cucumber, 10-15 minutes, if necessary.
finely chopped Once the rice is done, drain off
any remaining water.
This recipe and the

pot pie on page
59 are taken from
Ageless Vegan by
Tracye McQuirter
with Mary McQuirter,
photography by Kate
41.2g 4.8g 0.61g 10.8g 21.5g Lewis, published by Da
Total fat Saturates Salt Sugar Protein Capo Lifelong Books.

Orange carrot
freekeh
200g (7oz) freekeh 20g (¾oz) fresh

finely grated zest ginger, peeled and
and juice of 1 orange finely grated
½ tsp sea salt flakes 20g (¾oz) dill,
leaves only
40g (1½oz) walnuts
1½ tsp red wine or
5 carrots, peeled
cider vinegar
or 300g (10½oz)
baby carrots 30g (1oz) dried
cranberries
1 tbsp olive oil
1 Place the freekeh in a medium pan. Top up
with three times the volume of water, bring
to the boil, then cook over a high heat until
tender, but still retaining some bite (check
the packet for exact cooking times), around
13-15 minutes. Refresh under plenty of
cold water, drain, then transfer to a large
mixing bowl. Stir in the orange zest and salt.
2 Meanwhile, toast the walnuts in a large
frying pan (skillet) over a high heat for
1-2 minutes until fragrant and releasing
their natural oils. Transfer to a plate to cool.
Slice the carrots into 2cm (¾in) thick coins
Vegetable pot pie
on an angle. (If using baby carrots, leave By Tracye McQuirter with Mary McQuirter
them whole.) Heat the oil in the frying pan, Serves 6-8 | Prep 20 mins | Cook 50 mins | Calories 469 (per serving)
then cook the carrots for 2 minutes until
2 tbsp extra-virgin olive oil 1 Preheat the oven to 190°C/Gas Mark 5.
beginning to colour at the edges. Pour in
1 yellow onion, diced Use the pastry to line two 23cm (9in) pie
120ml (4fl oz) water and the orange juice,
dishes. Roll out more pastry for the lids.
then add the ginger and boil for 3 garlic cloves, finely chopped
4-5 minutes, or until the water has 2 In a large soup pot, heat the oil over
50g (1¾oz) finely chopped mushrooms
evaporated into a sticky glaze. Remove medium heat. Stir in the onions and garlic,
385g (13½oz) tin of coconut milk and sauté until the onions are translucent,
from the heat and set aside to cool slightly.
(light or regular) about 3 minutes. Add the mushrooms
3 To assemble, finely chop the dill and
1 tbsp wholewheat flour and sauté for another 3 minutes. Add the
walnuts, then toss through the freekeh
3 tbsp nutritional yeast milk, flour, nutritional yeast, salt, thyme
along with the vinegar and cranberries.
and cayenne, and mix until thoroughly
4 Transfer to a large platter, then top with the 2 tsp sea salt
combined. Reduce the heat, cover, and
sticky carrots and glaze to finish. 1 tsp thyme simmer for 5 minutes, stirring often.
¼ tsp cayenne pepper 3 Place the vegetable mixture in a large
300g (10½oz) frozen mixed bowl and stir in the frozen vegetables and
vegetables – carrots, corn, peas chickpeas. Stir in black pepper, taste, and
and green beans adjust seasonings, as desired. Spoon the
385g (13½oz) tin or carton of filling into the bottom pie crust.
chickpeas, drained 4 Cover the filling with the top pie crust, cut
readymade vegan shortcrust pastry away the excess and crimp the edges of the
crusts together to seal. Make three small
freshly ground black pepper, to taste
slits in the centre. Lightly brush the pie crust
1 tbsp extra-virgin coconut with coconut oil. Bake for 35-40 minutes or
oil, melted until the crust turns golden brown. Let cool
for about 10 minutes before serving.
12.3g 0.9g 0.14g 7.1g 14.1g 31.8g 15.7g 0.92g 2.7g 8.9g

Pesto mushrooms
By Si King and Dave Myers
Serves 4 | Prep 15 minutes | Cook 30 minutes |
4 large field or Portobello mushrooms

25g (1oz) panko breadcrumbs
1 large courgette, sliced diagonally
low-cal oil spray
The recipes on page 1 tbsp tomato purée
60 are taken from 1 tsp dried oregano
The Hairy Dieters
400g (14oz) tin of butter beans, drained
Make It Easy by Si
King and Dave Myers, 100g (3½oz) spinach, washed
published by Seven FOR THE PESTO
Dials. (RRP £16.99.)
This book contains 50g (1¾oz) fresh basil, leaves only
non-vegan recipes. 30g (1oz) vegan Parmesan, grated
25g (1oz) pine nuts
finely grated zest and juice of 1 lemon
1 tbsp olive oil
sea salt and black pepper
2 For the pesto, put all the ingredients in a small
food processor and season with salt and
pepper. Blitz to make a coarse paste, stopping
to push down the ingredients in the bowl and
Avocado poke bowl adding a little water if necessary.
By Si King and Dave Myers
3 Place the mushrooms in a roasting tin,
Serves 4 | Prep 15 minutes | Cook 5-8 minutes | Calories 244 (per serving)
undersides face up. Spread 1 tbsp pesto over
each mushroom and top with breadcrumbs.
2 oranges FOR THE 1 Put the cauliflower in a processor and blitz to Add the courgette slices between the
2 avocados DRESSING breadcrumb consistency. Spray a frying pan mushrooms and spray them with oil. Put the
with oil, add the cauliflower and toast for a tin in the oven and roast for 10 minutes.
a bunch of spring 2 tbsp light soy sauce
minute or so, stirring. Season with salt and 4 Mix the purée and oregano with 100ml (3½fl
onions, cut in half, 1 tsp sesame oil
pepper. Add 100ml (3½fl oz) water and cook oz) water in a bowl and stir in the beans.Take
shredded lengthways 1 tsp hot sauce or for 5 minutes, until the water is absorbed, the tin out of the oven and add the bean
½ a cucumber, halved a pinch of chilli stirring frequently.The cauliflower should be mixture, taking care that the liquid doesn’t go
lengthways, sliced flakes (optional) tender, but still with a little bite. on the mushrooms – it’s fine for it to cover
into crescents 1 garlic clove, crushed the courgettes. Cook for a further 20 minutes.
2 Cut the oranges into segments. Cut rounds
½ a Chinese cabbage, 15g (½oz) fresh root from the top and bottom. Stand an orange 5 Remove the tin from the oven. Arrange the
shredded ginger, grated upright on a chopping board, then, following spinach over four plates and top with the
8 radishes, sliced excess juice from the its contours, cut away the skin and layer of mushrooms, courgettes and butter beans.
FOR THE RICE 2 oranges membrane. Hold the orange and cut out the
segments, cutting as close to the membrane
1 medium cauliflower sea salt and
as you can – do this over a bowl to catch
– about 600g (1lb black pepper
the juice, then gently squeeze the membrane
5oz)) – broken TO SERVE before you discard it. Prepare the other
into florets
1 tsp black or white orange the same way, reserving the juice.
low-cal oil spray sesame seeds 3 For the dressing, add the soy sauce, sesame
sea salt and a small bunch oil, hot sauce (if using), garlic and ginger to
black pepper of coriander the orange juice and whisk together.Taste for
seasoning and add salt/pepper if you need to.
4 Divide the rice between four bowls. Peel the
avocados and cut the flesh into strips. Arrange
the avocado, orange segments, onions, cucumber,
21.7g 4.4g 0.57g 15.9g 8.5g cabbage and radishes in separate piles on the 8.4g 1g 0.4g 2.8g 13.3g
Total fat Saturates Salt Sugar Protein rice. Drizzle on the dressing, sprinkle with sesame Total fat Saturates Salt Sugar Protein
seeds and garnish with coriander.

MAY
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Japan Taste of
S
Stuffed courgette
with tofu and sweet lemon miso
These Japanese stuffed vegetables are lots of fun to make and very simple, too! Once you’ve
prepared the tofu mixture, all you have to do is hollow out the courgette pieces, creating a
hole to nestle the tofu in. Use the courgette flesh in a soup, pasta, risotto or stir-fry.
By Med and Zenta Tanaka

Makes 24 pieces | Prep 25 minutes plus soaking and draining | Cook 20 minutes | Calories 31 (per piece)
FOR THE COURGETTE 1 For the sweet lemon miso sauce, scoop out the flesh.You want to
2-3 medium courgettes in a small bowl, combine the remove as much flesh as you can
ingredients and mix well. without scraping straight through.
1 tbsp olive oil
2 For the tofu mixture, wrap the 7 Heat the oil in a shallow frying pan
TO GARNISH
tofu block in a paper towel and and pan-fry the courgette lightly
toasted white sesame seeds place it on a flat tray. Place a small over a medium heat, making sure
ao-nori – dried green seaweed (optional) chopping board on top, just big to cook both sides. Don’t pan-fry
enough to cover the tofu, and put the courgette for too long – doing
FOR THE TOFU MIXTURE
a weight on top of the board, in so will change its texture, which
500g (1lb 2oz) fresh tofu, drained well order to extract as much water may mean it falls apart when you
2 tbsp olive oil as possible. Leave it to drain for at try to stuff it.
200g (7oz) onion, finely chopped least 30 minutes. 8 Arrange the courgette on a baking
180g (6½oz) carrot, finely chopped 3 In a frying pan, heat the oil over a tray lined with baking paper. Using
medium heat and sauté the onion a small spoon, stuff some tofu
30g (1oz) dried, sliced shiitake mushrooms,
and carrot until tender and soft, mixture into the hollow space in
soaked in water, drained and finely chopped
about 5-10 minutes. Season with each courgette. Brush them with
3 tbsp chopped spring onions salt and pepper and leave to cool. some sweet lemon miso sauce.
4-5cm (1½-2in) piece of fresh ginger, grated 4 Break the tofu up into small 9 Grill the courgette until nicely
2 tbsp tamari pieces with your fingers and add browned, about 5 minutes.
1 tbsp sesame oil to a bowl with the onions, carrot, 10 Sprinkle over the sesame seeds
mushrooms, spring onion, ginger, and ao-nori, if using, to garnish.
1 tbsp cornflour
tamari, sesame oil and cornflour.
FOR THE SWEET LEMON MISO SAUCE Mix very well
90g (3oz) white miso 5 Preheat the grill to 170°C/340°F.
90ml (3fl oz) mirin 6 For the courgettes, cut them into
60g (2oz) sugar 3cm (1¼in) rounds, then gently
finely grated zest and juice of 1 lemon
1.4g 0.2g 0.11g 2.6g 1.1g

Pan-fried Japanese
pumpkin and spinach
croquettes
When you feel like cooking something different
that will make your kids smile, this is a good
recipe. These tasty croquettes make a great
afternoon snack or finger food for a dinner
party. I wanted to create croquettes without
eggs and flour (making them vegan and
gluten-free), and this is what I came up with.
Dressing them with sesame seeds instead of
panko crumbs and shallow-frying gives them a
nice, crunchy texture. They go well with a rich
sesame sauce.

Makes 24 croquettes | Prep 25 minutes |
Cook 20 minutes | Calories 88 (per croquette)
1 For the sesame sauce, in a bowl, combine the

ingredients with 2 tbsp water and whisk well.
2 Steam the pumpkin for 5-10 minutes in a double
boiler, until soft enough to mash.
3 Add the potato to a large saucepan of water with
a pinch of salt and bring it to the boil. Cook the potato
for 10-15 minutes, until soft enough to mash.
4 In a bowl, mash the pumpkin and potato together.
5 Bring a saucepan of water to the boil. Add a pinch
of salt and blanch the spinach for about 30 seconds.
Drain under cold water to stop the cooking process.
6 Transfer the spinach to a blender, season with the
tamari and blend into a paste.
7 In a bowl, combine the spinach paste, mashed
vegetables, rice flour, cornflour, salt and sugar, and mix
them together well.
8 On a plate, mix together the toasted black and white
400g (14oz) kabocha (Japanese 50g (1¾oz) toasted white sesame seeds.
pumpkin), peeled and cut into sesame seeds 9 Shape the batter into small balls, about 30g (1oz) each;
small pieces 100ml (3½fl oz) olive oil, for frying you may need to lightly oil your hands to stop them from
1 medium potato, peeled, cubed FOR THE SESAME SAUCE sticking. Roll the balls in the sesame seeds, then flatten
2 pinches of salt them slightly with the palm of your hand.
60g (2oz) unhulled tahini
75g (2¾oz) spinach, chopped 10 Heat the oil in a frying pan over a medium-high heat and
2 tbsp sesame oil
pan-fry the balls on all sides for a few minutes, until they
2 tsp tamari 2 tbsp sugar are nice and golden.
75g (2¾oz) rice flour 2 tbsp tamari 11 Drizzle some sesame sauce on top before serving.
2 tbsp cornflour 2 tsp rice vinegar
½ tsp salt
¼ tsp sugar
50g (1¾oz) toasted black
sesame seeds 5.8g 0.8g 0.17g 1.4g 2.3g
66 VEGAN FOOD
FO & LIVING AUGUST
CIBI tofu patties with
teriyaki sauce
We’ve had this dish on the menu at CIBI since we
opened in 2008. The tofu mixture in this classic
Japanese dish is at the heart of many of our tofu
dishes. You can make small patties for kids or to
serve at parties, or large patties to turn into a meal.
You can make them any size or shape, so you can
entertain yourself and guests with your creativity.

Serves 4-6 | Prep 20 minutes plus draining |
Cook 25 minutes | Calories 579 (per serving)
MAKE THE TERIYAKI SAUCE

1 In a saucepan, combine the tamari, sugar, mirin, sake and
250ml (8½fl oz) water and boil for 3-5 minutes.
2 In a separate bowl, mix together the cornflour and 2 tbsp
water. Turn off the heat, then add the cornflour mixture
to the saucepan. Simmer on a low heat, stirring, until the
cornflour has dissolved and the sauce thickens nicely.
MAKE THE TOFU MIXTURE
3 Wrap the tofu block in a paper towel and place it on a flat
tray. Place a small chopping board on top, just big enough
to cover the tofu, and put a weight on top of the board,
in order to extract as much water as possible. Leave it to
drain for at least 30 minutes.
4 In a frying pan, heat the oil over a medium heat and sauté
the onion and carrot until tender and soft, 5-10 minutes.
Season with salt and pepper and leave to cool.
5 Break the tofu up into small pieces with your fingers and
add to a bowl with the onions, carrot, mushrooms, spring
onion, ginger, tamari, sesame oil and cornflour. Mix very
well to form the tofu patty mixture.
6 Divide the mixture into patties weighing about 150-170g
(5½-6oz) each. Toss each patty ball gently between your
hands to get the air out of it (making it less likely to fall
apart), then shape it.
100g (3½oz) cornflour FOR THE TOFU MIXTURE COOK THE TOFU PATTIES
100ml (3½fl oz) olive oil 500g (1lb 2oz) fresh tofu, drained well 7 Coat the patties in cornflour. Pour the oil into a frying pan
FOR THE TERIYAKI SAUCE 2 tbsp olive oil and pan-fry the patties over a low-medium heat for about
80ml (2½fl oz) tamari 200g (7oz) onion, finely chopped 5 minutes per side, until they are nicely brown and firm.
80g (2¾oz) sugar 180g (6½oz) carrot, finely chopped 8 Turn the heat off, then pour the teriyaki sauce into the pan
and mix gently. Serve immediately.
3 tbsp mirin 30g (1oz) dried, sliced shiitake
3 tbsp sake mushrooms, soaked in water, drained
and finely chopped The extract on
1 tbsp cornflour
3 tbsp chopped spring onions pages 64-68 is taken
from CIBI by Med
4-5cm (1½-2in) piece of fresh ginger, and Zenta Tanaka,
grated or finely chopped photography
2 tbsp tamari by Mark Roper,
published by Hardie
1 tbsp sesame oil
Grant. (RRP £22.)
33.1g 5.1g 1.62g 23.6g 14.9g 1 tbsp cornflour This book contains
Total fat Saturates Salt Sugar Protein non-vegan recipes.
68 VEGAN
V FOOD & LIVING AUGUST
OCTOBER
Win a yoga retreat
in Portugal
WOR
Vale de Moses is offering one lucky person the chance

800
EUR
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to win a place on a week-long yoga retreat taking place OS

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ale de Moses, in the stunning pure mountain air and indulge in three to yoga or have been practicing for decades –
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the top five yoga retreats in Europe therapies are a key part of the Vale de Moses This issue, one lucky winner can
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Competition closes 23 August 2018. Flights and transfers are not included in the prize. For full terms and conditions, see page 6.

SUMMER
SPECIAL
Super salads
Fresh, green, crunchy and perfect for the summer,
make a meal of succulent salads
Hazelnut, mushroom and

bulgur wheat salad
Thinly sliced mushrooms are a great
addition to salads, adding a fresh, clean
flavour and distinctive, delicate texture.
Here they are combined to good effect with
dry-fried hazelnuts, juicy tomatoes, bulgur
wheat and a tangy pomegranate molasses
dressing to make a vibrant, colourful salad,
inspired by the flavours of the Middle East.
Recipe by Jenny Linford, photograph by Clare Winfield

Serves 4 | Prep 15 mins plus soaking |
Cook 3 mins | Calories 399 (per serving)
1 Soak the bulgur wheat in boiling water for 5 minutes to

soften, then drain.
2 Dry-fry the hazelnuts in a frying pan for 2-3 minutes
until golden-brown, stirring often. Leave to cool and then
finely chop.
100g (3½oz) bulgur wheat 3 tbsp extra-virgin olive oil 3 In a large bowl, mix together the bulgur wheat, toasted
100g (3½oz) blanched 3 tbsp pomegranate molasses hazelnuts, cherry tomatoes, red pepper and spring onion.
hazelnuts 50g (1¾oz) fresh parsley, very
Add the olive oil and pomegranate molasses. Season well
100g (3½oz) cherry finely chopped
with salt and black pepper, and mix thoroughly. Mix in
tomatoes, quartered
the parsley, then the mushrooms. Serve at once.
150g (5½oz) white/cup
½ a red bell pepper, mushrooms, thinly sliced
deseeded and diced 26.3g 2.7g 0.08g 11.8g 8.8g
sea salt and freshly ground
1 spring onion, finely chopped black pepper

Thai tofu salad
Hot, sweet and sour are the key flavours
of a good dish from Thailand and are all
present here.
Recipe by Mat Follas, photograph by Steve Painter

Serves 4 | Prep 20 mins | Cook none |
a small bunch of 50g (1¾oz) toasted

fresh coriander coconut slices
a bunch of spring onions, 200g (7oz) beansprouts
finely chopped 200g (7oz) cubed
1 fresh lemongrass stalk, firm tofu
finely chopped FOR THE DRESSING
2 red bird’s eye chillies, 100ml (3½fl oz)
deseeded, finely chopped vegetable oil
2 shallots, finely chopped 2 tbsp sesame oil
50g (2oz) fresh galangal seeds of 2 red bird’s
(or 30g (1oz) fresh eye chillies
ginger), peeled, grated
2 tsp palm sugar/jaggery
finely grated zest of
freshly squeezed juice of
1 lime
1 lime
75g (2¾oz) roasted
cashew nuts
1 Make the salad dressing by putting all the dressing

ingredients in a sealed bottle or jar and shaking
vigorously until the sugar/jaggery is dissolved. Set aside.
2 Finely chop the coriander stalks, setting the leaves
aside. Toss with the spring onions, lemongrass, chillies
and shallots in a large mixing bowl.
3 Add the galangal or ginger, then add the lime zest, half
the cashews and the toasted coconut slices.
4 To serve, divide half the beansprouts between four
plates. Arrange the tofu on top. Mix the remaining
beansprouts with the other salad ingredients and pile
on top of the tofu. Dress generously with the salad
dressing and finish with a sprinkle of coriander
leaves and the remaining cashew nuts.
46.1g 8.8g 0.02g 5.6g 9.9g


Caesar salad
The traditional salad was invented during
the prohibition era by chef Caesar Cardini in
Tijuana, Mexico, for American tourists. This
is a vegan version.
Recipe by Dunja Gulin, photograph by William Reavell

2 slices of bread sprouts

1-2 tbsp olive oil 4 tbsp chopped walnuts
6-8 Tuscan kale leaves or 10 chive flowers or other
young kale edible flowers (optional)
¼ tsp sea salt FOR THE MAYONNAISE
freshly squeezed juice of 300g (10½oz) fresh tofu
1 lemon 6 tbsp water
250g (9oz) mixed lettuce 4 tbsp olive or sunflower
leaves oil
½ a ripe avocado, cubed 3 tbsp freshly squeezed
1 medium carrot, finely lemon juice
grated 1 soft date, stoned/pitted
5 tbsp alfalfa, garlic, ½ tsp sea salt
leek, cress or other seed
1 First make the croutons. Cut the bread into fork-
friendly squares and heat the olive oil in a frying pan/
skillet. Fry the bread until golden, then set aside.
2 Wash and drain the kale leaves, then remove the stem
that runs up through the centre of each leaf. Slice the
kale thinly, sprinkle with the salt and lemon juice and
massage the leaves before letting them marinate for
10 minutes. In a large salad bowl, combine the marinated
kale, the lettuce, avocado, carrot, seed sprouts, walnuts,
croutons and flowers (if using).
3 To make the mayonnaise, blend all the ingredients
together in a blender until the mixture is completely
smooth. Pour over the salad and, with the help of two
salad spoons, mix well until completely incorporated.
Taste and adjust the seasoning, adding more salt and/or
vinegar or spices of choice, if necessary. Leave to rest
The extract on for 10 minutes before serving, to allow the flavours to
pages 70-72 is taken develop, then serve.
from The Veggie Salad
Bowl published by 34.9g 5.4g 0.6g 20g 26.9g
Ryland Peters &
Small. (RRP £9.99.)
This book contains
non-vegan recipes.

Roast chickpeas and
peppers with chilli tahini
This is a one-tray salad, which goes from
oven to table, so it is super-simple to make –
and wash up!
By Kat Mead
1 red (bell) pepper, 1 tbsp dried oregano

deseeded and chopped 1 tsp chilli flakes (crushed
into chunks chilli pepper)
1 orange (bell) pepper, 100g (3½oz) baby
deseeded and chopped leaf spinach
into chunks
40g (1½oz) rocket
1 yellow (bell) pepper,
sea salt and freshly
deseeded and chopped
ground black pepper
into chunks
FOR THE DRESSING
2 red onions, peeled,
chopped into chunks 2 tbsp tahini
700g (1lb 9oz) jar of 4 tbsp sweet chilli sauce

chickpeas (garbanzo 3 tbsp water
beans), drained and 1 tbsp light olive oil
rinsed (about 540g (1lb
TO SERVE
3oz) total drained weight)
a handful of flat-leaf
1 garlic bulb, broken into
parsley leaves
cloves, peeled and
lightly bashed a handful of dill leaves
3 tbsp olive oil chilli flakes (crushed chilli)
1 tbsp sweet
smoked paprika my dressing relatively thick so 3 tbsp water is
1 Preheat the oven to 190°C/Gas Mark 5. Put the peppers, usually enough for me, but if you like it thinner,
onions, chickpeas and garlic in a roasting dish that you add more, another tsp at a time.
can take straight to the table. Add the olive oil, paprika, 4 When the veg is all deliciously squashy
oregano, chilli and some seasoning. Toss everything with some crispy edges, remove
together in the tin. from the oven. Allow to cool for
2 Roast in the preheated oven for 20 minutes, then a few minutes and then stir in the
remove, turn everything over and return to the oven spinach and rocket leaves. Drizzle
for another 20 minutes. over some of the dressing and serve
the rest on the side. Garnish with
3 Meanwhile, make the dressing. Place all the
some fresh herbs and an extra sprinkle
ingredients into a saucepan over a low heat. Whisk to
of chilli flakes.
bring it together while it gently heats through. I like
20.8g 2.9g 0.5g 7.5g 12.5g

Fattoush salad with
heirloom tomatoes
By Kat Mead
2 large flatbreads a small handful of

1 tbsp olive oil mint leaves
2 romaine lettuces, sliced FOR THE DRESSING
600g (1lb 5oz) ripe 2 tbsp extra-virgin

heirloom tomatoes, cut olive oil
into irregular bite-size juice of 1 lemon
chunks (if you can’t get 1 tbsp pomegranate
heirloom, then just mix molasses
up what you can)
1 tbsp sumac
6 small cucumbers,
1 tsp dried oregano
cut into irregular
bite-size chunks 1 garlic clove,
finely grated
200g (7oz) radishes,
quartered sea salt and freshly
ground black pepper
1 bunch of spring
onions, sliced TO SERVE
1 green (bell) pepper, diced pomegranate molasses

a small handful of flat- sumac
leaf parsley leaves
1 Preheat the oven to 170°C/Gas Mark 3 and line two

baking sheets with baking parchment. Brush the two
flatbreads with the oil on both sides and pop them in
the oven to go crisp and golden, about 14-16 minutes.
Turn them once halfway through cooking. Remove from
the oven, leave to cool, then break them into chunks.
2 Put the lettuce, tomatoes and cucumbers into a large
mixing bowl. Add the radishes, spring onions and green
pepper. Mix everything together.
3 Add all the dressing ingredients to an old jar, season
to taste, and shake well to blend. Only add this to the
salad when ready to eat or the bread gets too soft.
4 Reserve a few herb leaves to decorate the salad, and
roughly chop the rest.When ready to eat, add these and
the dressing to the salad and mix well. Finally, stir through
the flatbread pieces and pour out onto a big serving
plate. Sprinkle with herbs and
The extract on pages serve with a little more
73-75 is taken from Big
pomegranate molasses
Salads by Kat Mead,
photography by Catherine
and sumac on the side.
Frawley, published by
Quadrille. (RRP £16.99.)
11.1g 1.6g 0.31g 22.8g 13.2g
This book contains
non-vegan recipes. Total fat Saturates Salt Sugar Protein

Roast onion, beetroot
and radicchio
By Kat Mead
400g (14oz) beetroot, 50g (1¾oz) watercress,

peeled, cut into wedges tough stalks discarded
3 tbsp olive oil 100g (3½oz) pomegranate
2 red onions, peeled and seeds
cut into 6 wedges 50g (1¾oz) hazelnuts,
2 brown onions, peeled toasted, roughly chopped
and cut into 6 wedges a small handful of
200ml (7fl oz) balsamic dill leaves
vinegar sea salt and freshly
1 radicchio, cut into ground black pepper
quarters through the root
1 Preheat the oven to 200°C/Gas Mark 6. Place the

beetroot wedges into a large roasting tin, drizzle over
2 tbsp oil and season well. Use your hands to mix and
get everything coated in the oil, and then pop into the
hot oven. After 30 minutes, remove the tray and turn
everything over. Add the onion wedges and stir to coat
in the oil and seasoning. Return to the oven for another
20-25 minutes, until the beetroot are tender and the
onions golden brown.
2 Meanwhile, put the balsamic vinegar in a small saucepan
on a medium heat.You need to reduce it by half its
original volume, so it becomes syrupy in texture with a
sweeter, more intense flavour (it reminds me of toffee
apples). This will take around 20 minutes on a gentle
rolling boil. Check on it often as you don’t want it to from the pan and place on a chopping board.
boil over. When it is done, remove from the heat and Cut off the root so the leaves separate. Pull
leave to cool. them apart and lay them on a big plate.
3 Heat a griddle pan on a medium-high heat and brush 4 Top with the watercress and
the cut sides of the radicchio with the remaining oil. roasted veg. Sprinkle with the
When the griddle is hot, add the radicchio, cut-side pomegranate seeds and the chopped
down, and cook for 2 minutes until it has lightly hazelnuts. Drizzle over some of the
charred, then flip it onto its other cut side and cook balsamic reduction, season and scatter
for another 2 minutes. Try not to check on it too the dill leaves on top.
often. Once you have some good char lines, remove
19.1g 2.1g 0.2g 16.9g 8.5g


Indian
Spices Glossary
There are a wealth of different spices
available to feature in Indian cooking
and these are the most common...
ASAFOETIDA (Ferula asafoetida)

is the resinous gum of a plant grown in
Afghanistan and Iran. Before it is cooked it
has a very pungent smell and is known as
‘devil’s dung’. Luckily, in cooking it loses this
smell and enhances flavours. Often used in
Indian cookery as a substitute for garlic when
garlic is not allowed for religious reasons.
Asafoetida acts as an anti-flatulent, so is added
to bean and lentil dishes. It is one of the main
Spice,
ingredients in gripe water. Also known as hing.
CARDAMOM (Elettaria
spice, baby!
cardamomum) always spelt with an m
not an n, is a member of the ginger family,
indigenous to Sri Lanka and southern India.
The plant looks rather like a cross between
a bamboo and a lily and grows under the
canopy of tropical forests. The pods are
u
Demuths reveal which spices yo
harvested by hand once a year, sorted and
then dried over wood fires. After saffron and
need to cook Indian street food

vanilla it is the next most expensive spice
in the world. The pods are a pale green and
each contains about 20 small black seeds. Buy
green ones, as pale ones are either stale or
have been bleached. The easiest way to cook
I
Photography © Rob Wicks from EatPictures
ndia is famous for its street food fritters) kachori (stuffed puri) and samosas. with cardamom is to gently bruise the pod
and just pop them in whole. To remove the
and it’s a treat for vegans to wander The most popular non-deep-fried snack
seeds, dry roast the pods first and then they
through an Indian street at dusk, at the cookery school is a dosa, a southern
split open easier. The seeds are used in spice
when the food stalls are churning out hot Indian rice and lentil pancake, often filled mixes. Ground cardamom is used in puddings
snacks to hungry office workers on their with spicy potatoes and called a masala and it’s easier to buy ready ground in small
way home. Much of the street food is vegan, dosa. In India, dosas are skilfully made quantities. Black or brown cardamom is a
particularly in the south and west where out on the street on large flat hot plates. false cardamom and not from the same family.
the majority of Hindus and Jains live. The Indians have the knack of making The pods are far bigger with ridged sides.
Vegans do need to avoid the milk products them thin, so crisp and huge, then deftly They have a stronger more antiseptic flavour
though, such as butter ghee, chai, lassis, wrapping them around spiced potatoes. and are only used in savoury dishes.
yoghurt and paneer – most Indian sweets There is no need to go all the way to
contain dairy. India for street food now, as it’s popular at
Tourists are often warned off street food street markets and festivals, and usually
in India, but if you choose carefully it can there is a very good Indian stall. The key to
be safer than eating a buffet at a 5-star making tasty Indian street food at home is
hotel. Choose the stalls with a long line to make your own fresh spice mixes.
and where you can watch the food being
Demuths Cookery School
cooked, deep-fried food is always a safe bet runs regular courses
as are dosas, which are cooked in front of in Indian cooking.Visit
you. Avoid the salads and anything raw. www.demuths.co.uk for
a newsletter, recipes and
Our favourite deep-fried snacks are offers and demuths.co.uk/cookery-courses/
pakoras, onion bhajis, batata vada (potato categories/indian for Indian cooking course info.

CHILLIES (Capsicum frutescens) CUMIN (Cuminum cyminum) is one of and turns dull orange in colour. Mace has a
Generally the smaller the size the more the most important spice seeds, along with slightly bitter aromatic flavour, subtler than
powerful the heat kick is. Red chillies are not coriander. It looks similar to caraway seeds nutmeg. Mace is sold as blades.
necessarily hotter than green, as red chillies but tastes totally different. Dry roasting
are ripe and tend to be sweeter. The hottest brings out the flavour in the cumin. They burn
MUSTARD SEEDS (Brassica juncea)
part of the chilli is the white membrane very easily, so go easy on the heat. If you do
are the hot and bitter brown seeds of this
inside that holds the seeds called capsaicin. burn them, best to discard them, as they will
annual mustard plant native to India. Used
The seeds are the next hottest, so for a ruin the spice mix.
whole and fried in oil until it pops and then
milder flavour scrape out the membrane and
added along with the oil to curries and dhals
the seeds.
CURRY LEAVES (Murraya koenigii) at the end of cooking.
are the leaves from a native Indian tree, they
give off a spicy aroma when rubbed and are
much more pungent when fresh. They add
aroma, often added into the hot tempering
oil, but are not eaten. Available from Asian
stores. Buy fresh and then freeze them,
because dried curry leaves will have lost
most of their piquancy.
FENUGREEK (Trigonella foenum-

graecum) seeds are small, oblong and
CINNAMON (Cinnamomum mustard brown. In India and Sri Lanka,
zeylanicum) is a native of Sri Lanka. fenugreek seed is one of the spices in curry
powder and spice mixes, but must be used NUTMEG (Myristica fragrans)
Cinnamon quills are pale and are made of
conservatively as it has a bitter flavour. is the kernel of the nutmeg fruit. Native to
four or five very fine, tan coloured layers of
Fenugreek has many medicinal uses, as an the Spice Islands (Moluccas), whole nutmeg
parchment-like bark, which is fermented for
expectorant, calming the stomach, lowering keeps its flavour much better than powdered,
24 hours, and the corky outer layer removed.
cholesterol levels and blood sugar in so it’s best to keep a whole nutmeg and grate
The fine bark curls as it dries, and smaller
diabetics. The young plants, known as methi in a little when you need it. Nutmeg contains
quills are inside the wider quills to make up
India, are a popular green leaf vegetable. the hallucinogen myristicin.
the layers. The quills are then cut into 8cm
(3in) lengths and look rather like small
cigarillos. Cinnamon is not to be confused PEPPER (Piper nigrum) The berries
with cassia, which is native to China and is a from the perennial parasitic vine grow in
close relative, but not nearly as fragrant.You trailing clusters, start off green and turn
can tell them apart as cassia is darker red in red when ripe. Unripe peppercorns/green
colour, rougher in texture and far cheaper peppercorns are harvested for eating fresh,
than cinnamon. drying or preserved in brine or dried in the
sun to become black peppercorns. White
peppercorns are ripe peppercorns that have
CLOVES (Syzygium armaticum) The
had the red outer flesh removed by soaking
name clove comes from the French ‘clou’
and then the white inner peppercorn is
meaning nail, to describe the look of the
dried in the sun.
clove. Cloves are the unopened flower bud
of a tree of the myrtle family, indigenous to
GINGER (Zingiber officinale)
the Moluccas in eastern Indonesia. When PINK PEPPERCORNS are not related
is native to southern Asia and it is the
fresh they are a deep pink colour, and are and are the dried berries from the schinus
rhizome (underground stem) that we eat.
picked before the flower opens. The buds molle, a feathery leaved mastic tree. They have
Ginger root is dried and made into powdered
are then dried out in the sun for a few days a crunchy texture and aromatic flavour.
ginger. Ginger is in the same botanical family
until they turn dark brown. Cloves are very
as turmeric and galangal.
pungent, so a few go a long way. Oil of cloves
is used to relieve toothache.
KALONGI SEEDS (Nigella sativa) are
also known as black onion seeds and have a
CORIANDER (Coriandrum sativum)
delicate peppery flavour.
seed is a major component in spice mixes
from India to the Far East and is used much
more universally than coriander leaves. The MACE (Myristica fragrans) is the lacy
seeds are small, round and fawn in colour. To scarlet membrane that is wrapped around the
release their flavour they need to be lightly kernel (nutmeg) and enclosed in the nutmeg
dry-fried before crushing to a powder. Freshly fruit, which resembles a yellow apricot.
made coriander powder is far more fragrant The nutmeg fruit is split open, the nutmeg
than shop bought. removed and the mace is removed and dried

Indian spices
SAFFRON (Crocus sativus) threads are TURMERIC (Curcuma longa) a
the red/orange three-branched styles of the Of the ginger family, it has an aromatic,
crocus, grown from the Mediterranean to earthy, slightly medicinal flavour and is best
the mountains of Kashmir. Saffron has to be known for its brilliant orange colour. Food
picked by hand, making it the most expensive coloured yellow is sacred for Hindus, so
spice in the world. It colours food a brilliant turmeric is a very important spice in India.
gold, is very aromatic, verging on the Turmeric root is available from Asian
medicinal, and should be used sparingly. Make stores and looks like dark-orange ginger.
sure you buy the threads, usually sold in tiny Gently peel and crush using a mortar and
clear plastic boxes. The saffron powder is pestle. Fresh turmeric stains your hands
often not pure. bright yellow.
Spice mixes
The foundation of Indian cooking are the
spice mixes, which give the vegetables their
characteristic flavour. You need a savoury and
a sweet spice mix. Ready-made curry powder,
which is a British corruption of the Tamil word
for sauce “kari”, is best used for empire-style
dishes such as kedgeree. The savoury spice
mix is a mixture of different spices and will
have hundreds of variations. Each region and
Bisi bele powder Indian spice mix

family will have its own blend of spices. In
the south, sambhar is a classic spice powder,
enriched with roasted lentils, which help to
thicken rasams and add a touch of protein.
The sweet spice tends to be added at the end This is an aromatic sweet blend of Create your own classic Indian spice
of cooking and are known as garam masala in spices, similar to garam masala and mix, ready for your next kitchen
northern India and bisi bel in the south. favoured by the Brahmins journey to Asia.
To make an Indian spice mix, the three most of Bangalore. By Demuths Cookery School (www.demuths.co.uk)
important ingredients are coriander, cumin By Demuths Cookery School (www.demuths.co.uk) Prep 2 mins | Cook 5 mins
and mustard seeds. It’s best to buy your spices Prep 2 mins | Cook 5 mins
1 tbsp whole 1 tsp whole
whole, because the moment you grind a spice 1 tbsp cardamom 1
⁄3 of a nutmeg coriander seeds fenugreek seeds
it begins to lose its pungency and aroma. To seeds 1 tbsp whole 3 hot dried red
a curl of mace
release the flavour the whole spices need to be 1 tsp whole cloves cumin seeds chillies, crumbled
1 small dried chilli
lightly dry-fried before crushing to a powder.
1 tsp black 6 curry leaves 1 tsp whole black ½ tsp ground
Make sure your spices are fresh, as when peppercorns turmeric
peppercorns
stored they quickly lose their pungency. 1 tbsp unsweetened
5cm (2in) stick of coconut flakes 1 tsp whole brown
To dry-fry, place the spices in a small frying
cinnamon mustard seeds
pan over a medium heat and stir until the
spices begin to pop and give off their fragrant 1 Dry-fry all the spices, chilli and curry 1 Dry-fry all the spices except the turmeric
aroma. Take off the heat and immediately leaves until fragrant in a small frying until fragrant, but don’t let them brown as
pan. Take off the heat and then add the it will ruin the flavour. Add the turmeric
decant onto a plate, as they will continue to
coconut flakes. Grind in a spice/coffee and quickly stir. Decant onto a plate and
cook in a hot frying pan and will easily burn.
grinder as finely as possible. Store in an leave to cool.
Always dry-fry coriander and cumin separately
airtight container. 2 Grind in a spice/coffee grinder as finely as
as cumin fries much quicker than coriander.
possible. Store in an airtight container.
Mustard seeds will also go into your savoury
spice mix and are also added during tempering.
This is when you add spices to hot oil and cook
until the mustard seeds jump and pop, releasing
their wonderful heat and flavour into the oil.

Enjoy with friends
Something for
the weekend
Family time and plenty of good food – the two ingredients
you need for the perfect lazy weekend...

Weekend R E C I P E S
Speed whipped yellow split peas

with spicy aubergine and fennel
By Rich Harris
Serves 4 | Prep 15 mins plus soaking | Cook 1 hr | Calories 581 (per serving)
FOR THE SPLIT PEAS 3 garlic cloves, peeled 1 Rinse the split peas, then leave to 3 Pour over the stock – it will bubble
350g (12oz) dried yellow and crushed soak in cold water for 1 hour. Drain, up viciously, so stand back to avoid
split peas 2 tsp cumin seeds then tip into a heavy-based saucepan getting splattered – and cook
with the turmeric, garlic and salt. for 3-4 minutes until the liquid is
1 tsp ground turmeric 3 tbsp tomato purée
Pour over the stock and bring to mostly absorbed. Remove from the
3 garlic cloves, peeled 1-2 tbsp harissa paste the boil, then reduce the heat and heat and stir in the vinegar.
1 tsp fine sea salt 450ml (16fl oz) simmer gently for 1 hour until 4 Thinly slice the fennel on a
750ml (26fl oz) vegetable stock almost all the liquid is absorbed. mandolin or using a very sharp
vegetable stock 2 tsp red wine vinegar 2 Meanwhile, prepare the aubergine. knife, then toss with the salt in
3 tbsp extra-virgin FOR THE FENNEL Cut each one widthways into thirds, a bowl. Massage the fennel for
olive oil then slice each piece into wedges. a minute or so until it begins to
1 large fennel bulb
Heat a splash of oil in a deep frying soften slightly, then squeeze over
FOR THE AUBERGINE a pinch of sea salt pan and fry, in batches, over medium the lemon juice.
4 medium aubergines juice of ½ a lemon heat for about 10 minutes until 5 Pour the contents of the split pea
olive oil, for frying golden, transferring to a plate lined pan into a liquidiser, add the olive
with kitchen paper as you go. Return oil and whizz to a smooth purée –
all the aubergine to the pan, then add a little water if it needs some
The recipes on pages increase the heat, add the garlic and
encouragement. Pour into a clean
fry for 2 minutes. Sprinkle in the pan and set aside.
Root & Leaf by Rich
cumin seeds and fry for 1 minute,
Harris, photography 6 To serve, gently reheat the split
by Martin Poole,
then add the tomato purée and
peas, divide between warmed
published by Kyle harissa to taste and fry for 2 minutes.
serving bowls, spoon over the
Books. (RRP £19.99.) aubergines and top with the fennel.
This book contains 13.5g 1.8g 0.53g 26g 29.5g
non-vegan recipes. Total fat Saturates Salt Sugar Protein

Steam-fried buns
By Rich Harris
Makes 24 | Prep 30 mins plus soaking, chilling and proving | Cook 20 mins | Calories 70 (per bun)
FOR THE FILLING 1 First make the filling. Soak the with the oil and stir to form a Take care when removing the
75g (2¾oz) dried shiitake dried mushrooms in boiling dough.Tip the dough out onto steamer lid, tilt it away from
mushrooms water for 15 minutes, then a work surface and knead for you as you lift it to stop any
drain and leave to cool slightly. 10 minutes until smooth and condensation falling onto the
1 tbsp groundnut oil or vegetable oil
Remove and discard the stalks, stretchy. Alternatively, use a tops of the buns, otherwise it
30g (1oz) fresh ginger, peeled then finely chop the caps. Heat stand mixer fitted with a dough will ruin their neat, shiny tops.
and grated the oil in a large frying pan over hook to make this stage easier. 6 To steam-fry the buns, you will
6 spring onions, finely chopped a high heat, add the mushrooms 4 Divide the dough into 24 equal- need to do this in batches. Cover
2 tbsp dark soy sauce and fry for 5 minutes. Add sized pieces, weighing the pieces the base of a large, lidded frying
the ginger and spring onions for accuracy. Roll each piece into pan with a thin coating of oil and
1 tbsp vegetarian oyster sauce
and fry for a further couple of a ball, then flatten each out into set over a medium-high heat.
1 tbsp cornflour minutes. Whisk together the a thin round about 8cm (3in) in Arrange the buns in the pan,
100g (3½oz) water chestnuts, soy sauce, oyster sauce and diameter. Place a ball of filling in again leaving a 3cm (1¼in) gap
finely chopped cornflour in a small bowl until the centre of each dough round, between each to allow them to
a pinch of white pepper smooth, then pour into the then gather the sides up and rise. As they start to sizzle, pour
pan. Stir everything together, pinch together to seal. Flip the in enough boiling water to fill the
FOR THE DOUGH
cook, stirring, for 1 minute until parcel over and press down to base of the pan to a depth of
300g (10½oz) strong white thickened.Tip the mixture into flatten slightly.Transfer the buns about 1.5cm (¾in). Cover the
bread flour a bowl and stir in the remaining to a lightly oiled baking tray, pan, then cook for 8-10 minutes
7g (¼oz) sachet of fast-action ingredients. Cover and chill in cover with clingfilm and leave to until the water has almost
dried yeast the fridge for 30 minutes. rise at room temperature for completely evaporated. Remove
2 tsp baking powder 2 Divide the filling mixture into 20 minutes.You can either the lid and give the pan a gentle
2 tbsp caster sugar 24 equal-sized pieces – if you steam the buns or steam-fry shake, then cook for a further
weigh them to make sure them (or do both). few minutes until the base of the
½ tsp fine sea salt
they’re all the same, you'll get 5 To steam the buns, cut small buns are golden and crisp. Flip
180ml (6fl oz) warm water even, perfectly cooked buns. Roll squares of greaseproof paper over onto a serving plate so that
3 tbsp groundnut oil or vegetable each piece of filling into a ball. and stick one to the underside the crispy sides are on top.
oil, plus extra for oiling 3 For the dough, mix together the (the sealed side) of each bun.
flour, yeast and baking powder Sit the buns in a bamboo TIP Don’t try to halve the recipe
in a large bowl. Add the sugar steamer, leaving a 3cm (1¼in) as it doesn’t split easily. Make the
and salt to the water and stir gap between each one to allow full batch and freeze half.They cook
0.6g 0.1g 0.12g 1.7g 2.1g until both have dissolved, then them to rise. Cover and steam perfectly from frozen – just add an
Total fat Saturates Salt Sugar Protein pour into the flour mixture for 8-10 minutes until risen. extra minute to the cooking time.

Weekend RR EE C
C II PP EE SS
Hasselback celeriac roast steak with

mushroom and shallot gravy
By Nina Olsson
Serves 6 | Prep 15 mins | Cook 2 hr 30 mins | Calories 315 (per serving)
1 celeriac, sized about FOR THE GRAVY 1 Put all the ingredients for the herb then dissolve it in the cold water
800g (1lb 12oz) 1 tbsp kuzu (optional) and mustard rub in a blender or and set aside. Heat a frying pan over
FOR THE HERB AND food processor and whizz until well a medium-high heat.
2 tbsp cold water (if
MUSTARD RUB combined. Set aside. 5 Add the butter or olive oil and fry
using kuzu)
70g (2½oz) panko 2 Preheat the oven to 190°C/Gas the mushrooms and shallots with
30g (1oz) vegan butter
breadcrumbs Mark 5. the tarragon for 7-8 minutes, stirring
or 2 tbsp olive oil
3 Trim the sprouty roots from the frequently. Stir in the sherry, sake or
3 tbsp almond butter 70g (2½oz) mixed
celeriac and scrub it clean. Sit on a sweet wine and the stock, reduce
2 tbsp thyme leaves mushrooms, such as the heat to low and leave to simmer
sheet of foil. Using a sharp knife, cut
1 tbsp rosemary leaves shiitake and oyster, for 4-5 minutes.
the celeriac into thin slices down
finely chopped
1 tbsp lemon juice from the top to about three- 6 Add the kuzu mixture, if using, and
2 shallots, finely chopped quarters of the way through, leaving whisk until combined and smooth.
3 garlic cloves, crushed
1 tbsp chopped tarragon the last quarter at the base uncut. Simmer for a couple of minutes
¾ tsp salt
50ml (1¾oz) dry sherry or Brush the celeriac generously with until thickened. Set aside and reheat
3 tbsp olive oil
sake, or other sweet wine the rub, working it down inside the before serving.
1 tbsp mustard cuts as deep as you can go. Wrap 7 To serve, drizzle a few tbsp of the
250ml (9fl oz)
1 tbsp red miso paste (aka in the foil and roast for 2-2½ hours reheated mushroom and shallot
vegetable stock
miso) or brown rice miso until the celeriac is cooked through, gravy on a serving platter and add
paste (genmai) opening up the foil wrapping for the the roasted celeriac. Serve the
last 30 minutes of roasting. celeriac cut into slices, drizzled with
4 Meanwhile, make the mushroom the gravy.
and shallot gravy. If you want to
17.2g 2.3g 0.64g 3.8g 6.4g thicken the gravy, crush the kuzu
Total fat Saturates Salt Sugar Protein pieces using a pestle and mortar,
The recipes on
pages 82-84 are
taken from Feasts
Of Veg by Nina
Olsson, published
by Kyle Books.
(RRP £18.99.) This
book contains
non-vegan recipes.
82 VEGAN FOOD &

AND
LIVING
LIVING
AUGUST
Faux fishcakes with almond sesame dip
By Nina Olsson
Serves 4 | Prep 20 mins plus chilling | Cook 30 mins | Calories 485 (per serving)
FOR THE DIP 1 tbsp sriracha sauce 1 Whizz together all the ingredients you finish frying the remainder.
2 tbsp almond butter 2 tsp finely grated for the almond sesame dip with Divide the cakes between plates
fresh ginger a handheld blender in a jug and arrange the cut vegetables
1½ tbsp toasted
until well blended. Put all the decoratively and drizzle with a
sesame oil 200g (7oz) cooked
ingredients for the faux fishcakes little sweet rice vinegar. Drizzle
1½ tbsp shoyu soy or brown rice
except the oil in a food processor with almond sesame dip and
tamari sauce salt, to taste and whizz together until well sprinkle with sesame seeds.
2 tbsp fresh lime juice sesame or vegetable combined. Taste and adjust the
1 tsp agave syrup oil, for frying seasoning with salt. Shape the
TO SERVE mixture into 12 small cakes, place
FOR THE FISHCAKES TIP This recipe makes a great
on a tray and chill in the fridge for
250g (9oz) smoked tofu 300g (10½oz) mixed dinner dish and has been a
30 minutes.
vegetables and fruit, favourite in our house for
2½ tbsp shoyu soy or 2 Preheat the oven to 110°C/Gas
such as carrot, cucumber many years. The combination of
tamari sauce Mark ¼. Line a baking tray with
and radishes, peeled seaweed and smoked tofu gives
a handful of coriander and/or deseeded as baking paper.
the cakes a seafood-like flavour,
1½ tbsp finely chopped appropriate and cut into 3 Heat a frying pan over a medium with coriander, ginger and soy
seaweed – I use nori or bite-sized pieces heat. Add a drizzle of oil and fry adding an Asian-style freshness
hijiki, but any kind will do drizzles of sweet rice the cakes in batches, a couple at and fragrance. The cakes are made
1 tsp agave syrup vinegar (sushi vinegar) a time with ample space between even more scrumptious by being
the cakes, for 2-3 minutes on each dunked in an almond sesame dip.
2 spring onions, chopped sesame seeds, to sprinkle
side until golden brown. Transfer
2 garlic cloves, crushed the fried cakes to the lined tray
and keep warm in the oven while
20.6g 1.5g 1.20g 3.4g 23g

Date and beetroot chocolate cake
By Nina Olsson
Serves 10-12 | Prep 25 mins plus soaking | Cook 1 hr | Calories 536 (per serving)
200g (7oz) beetroot, FOR THE BUTTERCREAM 1 Preheat the oven to 180°C/Gas processor. Cover and refrigerate
peeled and chopped 200g (7oz) raw cashew Mark 4. until ready to use. It will keep in the
8 dried Medjool dates, nuts, pre-soaked in warm 2 Line a 20cm (8in) round sandwich fridge 2 days.
soaked in water for water for 1 hr, drained cake tin with greaseproof paper and FOR THE LINGONBERRY GLAZE
1-2 hrs, then drained 100ml (3½fl oz) cashew or grease with coconut oil. 9 Mix the glaze ingredients, except
180ml (6fl oz) nut/dairy- other plant-based milk 3 Put the beetroot, dates, milk, lemon the coconut oil, in a blender until
free milk 50ml (1¾fl oz) agave syrup juice and vanilla extract in a food smooth. Add the coconut oil, 1 tbsp
2 tbsp fresh lemon juice processor and whizz until smooth. at a time, blending until smooth.
2 tbsp raw cacao or
Sift together the flour, cacao/cocoa, TO ASSEMBLE
2 tsp vanilla extract cocoa powder
bicarbonate of soda, baking powder
10 Remove the cake from its tin and
225g (8oz) spelt flour or 1 tsp vanilla extract and salt into a bowl and set aside.
flour of choice peel away the lining paper, then
a pinch of salt 4 Using a handheld electric mixer or place on a serving platter. Halve the
40g (1½oz) raw cacao FOR THE GLAZE a balloon whisk, beat together the cake carefully in two, a base and a
powder or cocoa powder
100ml (3½fl oz) coconut oil and coconut sugar in a top. Using a flat spatula, spread the
1 tsp bicarbonate of soda coconut milk mixing bowl until smooth. buttercream evenly over the base
1 tsp baking powder 2 tbsp lingonberry 5 Add the bananas (or other egg cake. Place the top cake on top and
¾ tsp salt, or to taste powder (or other replacer) a third at a time, beating drizzle with lingonberry glaze.
flavouring powder) well after each addition.
80g (3oz) coconut oil,
melted, plus extra for 70ml (2½fl oz) agave syrup 6 Combine the beetroot mixture, TIP I prefer moderately sweetened
greasing flour mixture and coconut oil desserts to sugar bombs. I like to
2 tsp vanilla extract
mixture by adding a small quantity of ‘cut’ the sweetness with grown-up
150g (5¼oz) coconut sugar 100ml (3½fl oz) coconut each mixture at a time to a separate flavours such as nuts, coffee and, as
3 bananas, mashed, or oil, melted large mixing bowl while beating in this recipe, earthy beetroot, which
other egg replacer constantly. gives a deep, juicy tone to this take
7 Pour the cake mixture into the on a red velvet cake. The cacao or
greased tin and bake for 1 hour or cocoa and beetroot are balanced by
until a skewer inserted to the centre the modest sweetness of the dates
of the cake comes out clean. and coconut sugar, and a luscious
FOR THE BUTTERCREAM lingonberry glaze to continue the
velvet theme. This is a beautiful cake
8 Mix the ingredients for the
26.7g 16.7g 0.32g 28.7g 8.4g to serve at anytime of year.
chocolate cashew buttercream
Total fat Saturates Salt Sugar Protein together until smooth in a food

Mushroom burger
By Bianca Haun from Elephantastic Vegan (elephantasticvegan.com)
Makes 6 | Prep 20 mins | Cook 35 mins | Calories 266 (per burger)
FOR THE PATTIES 1 Preheat the oven to 200°C/Gas splashes of water, and if it's too
500g (1lb 2oz) fresh button mushrooms Mark 6. sticky, add more breadcrumbs.
1 red onion 2 Clean the mushrooms and cut them 5 Place the mushroom patties on a
in half. Cook them in a pan without baking tray lined with parchment
70g (2½oz) raw sunflower seeds
oil on medium-high heat until they paper. Spray or brush them with
50g (1¾oz) rolled oats are soft. Set aside and let them cool oil. Bake the patties in the oven for
25g (1oz) breadcrumbs off a bit. 20-25 minutes, flipping them once
10g (½oz) fresh dill 3 Peel and cut the red onion into rings. halfway through. They should be
Slowly caramelize the red onion in a slightly browned.
¼ tsp salt
pan, while adding bits of water when 6 Assemble your burgers: Slice the
canola oil, for brushing the tops
it starts to stick to the pan. pretzel buns open, add fresh rocket,
TO SERVE the mushroom patty, spread mango
4 Transfer the cooked mushrooms
6 pretzel buns chutney on top and add leftover
and about a third of the caramelized
85g (3oz) mango chutney onions to the food processor. caramelized onions.
20g (¾oz) rocket Add the sunflower seeds, oats,
breadcrumbs, fresh dill and salt. TIP These are great for freezing. Layer
Process until combined. You should between parchment paper to prevent
be able to form six patties. If the them sticking together. Thaw and reheat
mixture is too crumbly, add tiny in a pan with a little bit of oil.
8.8g 0.7g 0.4g 12g 11.8g

VEGAN FOOD & LIVING

VEGAN FOODAUGUST
& LIVING 85
Weekend R E C I P E S
Loaded sweet potato with baked chickpeas

By Murielle Banackissa (www.muriellebanackissa.com/blog)
Serves 1 | Prep 5 mins plus chilling | Cook 20 mins | Calories 622 (per serving)
1 medium sweet potato FOR THE MINT SAUCE 1 Preheat the oven to 200ºC/Gas immersion blender, purée until
FOR THE CHICKPEAS 2 tbsp houmous Mark 6 and line a baking sheet with smooth. Alternatively, you could
parchment paper. blend all the ingredients in a small
400g (14oz) tin of 1 tbsp tahini
2 Add the chickpeas to the prepared blender. Taste and adjust seasoning.
chickpeas, rinsed 2 tbsp water
and drained baking sheet. Add all the spices and 5 To assemble, cut the sweet potato
juice of ½ a lemon toss to coat. Bake for 20 minutes. in half. Spread 1 tbsp sauce on both
1 tsp curry powder
a small handful of fresh 3 Using a fork, poke holes in the sweet halves. Garnish the potato with
½ tsp ground coriander coriander and mint baked chickpeas, pomegranate seeds
potato and bake it in the microwave
¼ tsp garam masala salt and pepper, to taste for about 5 minutes or until it is soft and fresh coriander.
salt and pepper, to taste FOR THE TOPPINGS in the centre. 6 Drizzle with some more sauce.
cayenne pepper (optional) pomegranate seeds 4 For the sauce, add all the ingredients
into a medium bowl. Using an
fresh coriander
25.1g 2g 0.28g 13.7g 24.3g


Spinach, tomato and onion quiche
By Emily and Louise Hird (www.inthekitchenwithemandlou.com)
Serves 4-6 | Prep 15 mins plus chilling | Cook 50 minutes | Calories 491 (per serving)
FOR THE PASTRY 125g (4½oz) vegan cream 1 For the pastry, put the flour into 3 Take the pastry out of the fridge
200g (7oz) plain flour, cheese, mixed with a bowl with salt and pepper, and and sprinkle some flour on a clean
plus a bit more for 2 tsp mixed herbs herbs, if using. Add the margarine surface. Roll it out with a rolling
rolling it out 50g (1¾oz) chickpea and chop into small pieces with pin, and then carefully lift up over
(gram) flour a knife. Make the flour into small your tin. Fill in any spaces with extra
100g (3½oz) vegan
breadcrumb-like balls and add water, pastry, then blind bake in the oven
margarine (we like Pure) 3 tbsp nutritional yeast
enough for you to form it into a ball. for 10-15 minutes. Take the pastry
½ tsp mixed herbs 1 tsp ground turmeric Put in a little bag or wrap in clingfilm out of the oven and add in the
Himalayan pink or sea salt 1 tsp garlic granules and place in the fridge for spinach, tomatoes and onion. Pour in
and black pepper, to taste 4 tsp black salt 20-30 minutes until it's ready the filling and even out with a spoon.
FOR THE FILLING (kala namak) to roll out. Sprinkle some smoked paprika over
2 While the pastry is in the fridge, the top and bake in the oven for
1 white onion, chopped black pepper, to taste
prepare the filling. Sauté the onion in 30-35 minutes until it's risen and
into small pieces 250ml (9fl oz) plant-
a bit of water, slice the tomatoes in cooked through.
14 plum or cherry based milk
half and wash the spinach. Place all
tomatoes, halved a couple of pinches of of the other filling ingredients except
40g (1½oz) fresh spinach, smoked paprika, for the smoked paprika in a high speed
rinsed and patted dry sprinkling over blender and blend. You're looking for
280g (10oz) tofu, pressed something that's not too thick and
and patted dry not too thin.
23.2g 5.4g 2g 5.4g 19g


Summer drinks Cool off this swelte rin g s um mer with five
k s re cip es by Bianca Haun
refreshing drin
Lemon cheesecake smoothie

This smoothie will be the most decadent, rich and
creamy smoothie you’ve ever had! It tastes like pure
lemon cheesecake and is naturally vegan, gluten-free
and refined sugar-free.

110g (4oz) young ½ tsp finely grated lemon

coconut meat zest, plus extra to top
180ml (6fl oz) almond milk 165g (6oz) plums, frozen
5 Medjool dates, pitted
1 Put all the ingredients in a high-speed blender and blend until

completely smooth.
2 Top with additional grated lemon zest and enjoy!
Pomegranate gin fizz

Refreshing gin fizz made with fresh pomegranate seeds. It’s
the perfect summer drink and you can easily make a non-
alcoholic, kid-friendly version.
1 pomegranate 60ml (2fl oz) gin (less or more

1 tsp lime juice to your preferred alcohol level)
250ml (9fl oz) soda water ice cubes
1 Deseed the pomegranate and blend the pomegranate seeds in a

blender. Pour the juice through a thin strainer or nutmilk bag to get
rid of the hard pieces.
2 Divide the pomegranate juice between two glasses, add ½ tsp
fresh lime juice, 30ml (1fl oz) gin and 125ml (4½fl oz) soda
water per glass.
3 Add ice cubes and give it a good mix before serving.

Strawberry nice cream shake
This is the perfect healthy treat for the summer and you only
need three ingredients for the shake.
FOR THE STRAWBERRY SHAKE FOR THE CHOCOLATE SAUCE

240ml (8½fl oz) plant-based 2 tsp cocoa powder
milk (I used unsweetened rice- 2 tsp water
coconut milk)
1 tsp brown rice syrup (or maple
210g (7½oz) fresh strawberries, syrup or agave syrup)
green parts removed
3 frozen bananas, in chunks
1 For the chocolate sauce, add the cocoa powder, water and brown rice syrup
in a small pot, whisk well, and let it cook for about 3 minutes on small heat,
then let it cool off for a bit. It should get thicker.
2 For the strawberry shake, blend the plant-based milk and strawberries in
a high-speed blender. Add the frozen banana chunks and blend again until
completely smooth.
Double mint iced tea Pineapple coconut cocktail

Two types of mint make this the perfect refreshing drink Use the pineapple as a cup and mix the juice with coconut
for the summer, sweetened with a dash of rice syrup. milk, dark rum and a dash of cinnamon.
By Bianca Haun from Elephantastic Vegan (elephantasticvegan.com) By Bianca Haun from Elephantastic Vegan (elephantasticvegan.com)
Serves 1 | Prep 2 mins | Cook none | Calories 29 (per serving) Serves 1 | Prep 10 mins | Cook none | Calories 726 (per serving)
120ml (4fl oz) brewed mint 60ml (2fl oz) cold water 1 pineapple 30ml (1fl oz) Myers’s dark rum
tea, cold 1 lemon slice 1 young Thai coconut (or to preference)
1 tsp rice syrup (or more to ice cubes 60ml (2fl oz) light coconut milk a dash of cinnamon
preferred sweetness)
fresh mint 1 Cut off the top part (about 5cm (2in)) of the pineapple and remove
1 Pour the cold mint tea in the glass, add in the rice syrup and stir the flesh carefully by running a knife in a circle around the inside.
until dissolved. Cut four slices across the middle and spoon out the flesh.
2 Add in the ice cubes and cold water. Add more rice syrup to taste. 2 About a third of the pineapple cup should be filled with the
Top with the lemon slices and fresh mint. pineapple juice.
3 Enjoy your refreshing beverage! 3 Add coconut water from the Thai coconut until the pineapple is three-
quarters full. Add the coconut milk and dark rum and stir. Top with a
dash of cinnamon.

Student
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Cookin g fo
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ou
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a
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s h
sa ves cash,
appy and
mak es h
ps yo u h ea lth y – it’s all good!
kee
Planning and budgeting you move in, there’s less chance of people falling
Before you arrive in your new digs, it’s a good out when someone drinks the soya milk by
idea to have a conversation with your housemates mistake, or if after a night in the pub someone
about how the grocery shopping and cooking is helps themselves to the ingredients you’ve
going to work. Are you going to shop together as bought for a special dinner.
a household or each buy your own food? Are you If you’re going to buy groceries as a
going to take turns cooking or just decide on the household, online shopping is a good solution,
day and cook for whoever is at home? as it means that you don’t all have to physically
Food that goes missing from the fridge and trudge to the supermarket on a weekly basis –
people who owe money for shopping are issues you can shop from home and take your time to
that can quickly escalate into major disputes. work out the best deals and the most convenient
Not everyone has the same ideas about delivery time. Order all your basics together so
communal shopping and cooking and, while the bill can be split evenly. The same applies
most people are happy to pull their weight and when it comes to cooking: choose some easy
contribute time, money and a bit of effort into midweek meals and share the cooking. But when
stocking up the cupboards, preparing meals it comes to ordering specialist ingredients, or an
and clearing up afterwards, it’s not a given. If item that only one person wants, it’s best to do
everyone agrees to a few basic house rules before this separately.
B U D G ET I N G CH ECKL I S T:
Make a weekly meal plan. Obviously this won’t be set in
stone, as plans change and not everyone will be at home
every night. But a simple plan means that you only order the
food you need, and nothing gets wasted.
Agree a total amount that you feel happy spending on food
each week. If you’re shopping together, take into account
that not everyone will have the same budget or priorities.
Once a month, buy things like toilet roll, breakfast cereal,
cleaning products and canned goods in bulk – as you’ll
generally save money by buying these essential groceries in
bigger quantities.
You don’t have to just shop in one supermarket – become savings
savvy by using comparison sites to find the best deals.
Some supermarkets offer delivery deals – you pay an annual fee
and get free, unlimited delivery slots.
If there’s an incredible offer on a certain ingredient, swap your
recipe plan – flexibility is key.
Gnocchi in tomato
and leek sauce
Whip up these tasty potato bites in no time and
you’ve a healthy meal that whisks your tastebuds
off to the Mediterranean.
1 Cook the potatoes in their skins in a large saucepan of

salted boiling water for about 20 minutes until tender.
Drain and leave until the potatoes are cool enough to
handle, but not cold.
2 Meanwhile, for the sauce, heat the oil in a frying pan, add
the leek and cook over a medium heat for 5 minutes
until tender. Add the garlic and tomatoes and cook for
5 minutes until the tomatoes are soft. Stir in the tomato
purée and a little water to make a sauce. Add the sugar,
season with salt and pepper and simmer for 3 minutes.
3 Peel the potatoes and pass them through a potato ricer
or mash with a potato masher until smooth. Season with
salt and pepper, then knead in the flour to form a dough.
4 Divide the gnocchi dough into four pieces and roll each
piece into a thick sausage. Cut into 1.5cm (¾in) pieces
and press with the prongs of a fork to mark it with a
ridged pattern.
5 Cook the gnocchi in a large saucepan of salted boiling
water for 1-2 minutes until they float to the surface.
Remove from the pan with a slotted spoon and add to
the sauce. Add the basil and gently turn the gnocchi to
coat in the sauce. Serve with an extra grinding of pepper.
VARIATION For fried gnocchi with broccoli and lemon,

make the gnocchi as above (or use shop-bought vegan
gnocchi). Cook 300g (10oz) broccoli, cut into florets, in a
saucepan of boiling salted water for 3 minutes until just
tender, then drain. Meanwhile, heat 3 tbsp olive oil in a large
frying pan, add the gnocchi and fry for 8-10 minutes until
625g (1lb 6oz) floury potatoes, 1 garlic clove, crushed golden and crisp. Stir in 1 chopped red chilli, 1 crushed
such as King Edward or Maris 4 ripe tomatoes, garlic clove, the finely grated zest of 1 lemon and the
Piper, scrubbed roughly chopped broccoli and heat through for 3 minutes.
125g (4oz) plain flour 1 tbsp tomato purée
salt and pepper a pinch of sugar
FOR THE SAUCE a small handful of torn
1 tbsp olive oil basil leaves
1 leek, trimmed, cleaned salt and pepper
and chopped
4.3g 0.6g 0.06g 6.3g 7.5g


96 VEGAN FOOD & LIVING OCTOBER
Potato, rosemary and onion pie
Perfect comfort food to remind you of home and it couldn’t be easier to make.
The aroma of the rosemary from the pie as it bakes will have the whole house in
the kitchen by the time it’s ready.
8 tbsp olive oil ½ tsp ground coriander 1 Heat half the oil in a frying pan, (¾in) wider than the top of the pie
1 large Spanish onion, 150ml (5fl oz) add the onion and cook over a dish. Cut a thin strip of pastry and
halved and thinly sliced vegetable stock medium-high heat for 5 minutes place around the edge of the dish,
until softened and beginning to turn pressing down with a little water
1kg (2lb 3oz) potatoes, 500g (1lb 2oz) ready-
golden. Remove and set aside. to seal. Lightly brush the top of
scrubbed and thinly sliced made vegan puff pastry
2 Heat the remaining oil in the pan, the strip with water, top with the
5 tbsp chopped plain flour, for dusting pastry lid and press around the
add the potato slices, rosemary and
rosemary leaves 2 tbsp soya milk edges with a fork to seal. Make an
spices and cook, tossing and stirring
½ tsp dried chilli flakes salt and pepper frequently, for 10 minutes until incision in the centre of the pie
½ tsp ground cumin softened and lightly golden. for the steam to escape and lightly
brush all over with the soya milk.
3 Preheat the oven to 220°C/Gas
Mark 7. 6 Bake for 25-30 minutes until the
pastry is golden and the potatoes
4 Layer the potato slices into a large
are tender. Serve hot.
pie dish along with the onions. Pour
over the stock and season with salt
and pepper.
45.5g 8.8g 0.35g 7.5g 10.3g
5 Roll the pastry out on a lightly
Total fat Saturates Salt Sugar Protein floured surface to about 1.5cm

Sweet and sour ginger and tofu

No need to splash out the cash on a takeaway when you can throw together this
terrifically tangy treat yourself for much less.
Serves 4 | Prep 15 mins | Cook 30-40 mins | Calories 191 (per serving)
3 tbsp tamarind purée or 1 Make the tamarind purée, if using. 4 Remove most of the oil, leaving
2 tbsp lime juice Soak 50g (2oz) dried tamarind pulp 1½ tbsp in the wok. Stir-fry the
sunflower oil, for deep frying (about 2 tbsp) in 200ml (7fl oz) chopped garlic over a medium heat
boiling water for 4-5 minutes. Mash for about 1-2 minutes, or until
300g (10oz) fresh root ginger,
with a spoon or fork to help it lightly browned. Add the sugar, soy
finely shredded
dissolve, then strain the thick liquid sauce, stock or water and tamarind
500g (1lb 2oz) firm tofu, drained, into a small bowl and reserve the purée or lime juice and stir over
cut into 1cm (½in) cubes fibres in another bowl (use these if a low heat until slightly thickened.
2 garlic cloves, finely chopped you need to strain the liquid again). Taste and adjust the seasoning. Add
40g (1½oz) coconut, palm 2 Heat 5cm (2in) oil in a wok over a the tofu and most of the crispy
or brown sugar medium heat. Deep-fry the ginger ginger and mix together.
The extract on pages 2 tbsp light without stirring for 6-8 minutes. 5 Spoon into four warm serving
94-98 is taken from The soy sauce Remove the ginger with a slotted bowls and garnish with the
Hungry Student Vegan spoon, then drain on kitchen paper. remainder of the crispy ginger.
2 tbsp vegetable
Cookbook by Spruce 3 Lower the tofu into the oil and
stock or water
(www.octopusbooks.
deep-fry for 5-6 minutes, in
co.uk), photography by
batches, until lightly browned and
Will Heap and William
Shaw. (RRP £8.99.) soft inside. Drain on kitchen paper.
8.7g 1.4g 0.37g 13.1g 11.4g


98 VEGAN FOOD & LIVING OCTOBER
Sweet treats!
Dessert
R EC I PE S
Let your sweet tooth do the
talking and prepare delectable
desserts to die for...

Dessert R E C I P E S
Unicorn cheesecake
By Murielle Banackissa (www.muriellebanackissa.com/blog/)
Serves 8-10 | Prep 30 mins plus freezing | Cook none | Calories 325 (per serving)
FOR THE BASE 1 tbsp lemon juice 1 For the base, line the bottom of 6 To another bowl, add some blue
175g (6oz) dates – if 1½ tsp maca powder a 18cm (7in) springform pan with matcha. Stir. Add more powder
the dates are hard, parchment paper. Set aside. (diluted in a touch of water) if you
1½ tsp matcha blue
soak in hot water for 2 In a food processor, add the dates, want a more intense colour.
powder, diluted in
30 minutes, then drain walnuts and salt. Process until a 7 To the last bowl, add blueberry
1 tsp warm water
115g (4oz) walnuts sticky dough forms. Measure 60g powder. Stir. Add more powder
1½ tsp blueberry
a pinch of salt (2oz) of the mixture, transfer to an (diluted in a touch of water) if you
powder, diluted in
airtight container and refrigerate. want a deeper purple colour.
FOR THE FILLING 1 tsp warm water
3 Transfer the rest of the mixture into 8 Pour all three fillings into the crust.
150g (5¼oz) cashews, TO GARNISH
the prepared springform pan. Using Swirl using a butter knife to create
soaked in boiling water for frozen or fresh berries your hands, press the walnut-date a beautiful pattern. Cover with
1 hour, drained
hemp hearts crust evenly along the bottom of the clingfilm and freeze overnight.
150ml (5fl oz) coconut milk pan. Transfer to the freezer. 9 The next day, remove the
30ml (1fl oz) melted 4 For the filling, add the cashews, cheesecake from the freezer. Let
coconut oil coconut milk, coconut oil, dates and sit on the counter for 10 minutes,
3 dates – if the dates are lemon juice to a high speed blender remove from the pan and set on a
hard, soak in hot water for and process until silky smooth, serving plate. Thaw for an additional
30 minutes, then drain adding more coconut milk if needed 15 minutes.
to blend smoothly. Divide the filling 10 Form mini balls with the remaining
between three bowls. date-walnut mixture.
5 To one bowl, add maca powder. Stir. 11 Decorate the cake with fresh berries,
Taste and add more powder if you date-walnut balls and hemp hearts.
want a stronger maca flavour.
22.5g 8.2g 0.03g 19.5g 6.8g

Peanut butter and jelly Bourbon pecan pie bars
banana bread By Heather Saffer
Makes 9-12 | Prep 10 mins plus chilling |
By Heather Saffer Cook 30 mins | Calories 373 (per bar)
Serves 6-8 | Prep 15 mins | Cook 1 hr 10 mins |
Calories 301 (per serving) FOR THE CRUST 75g (2¾oz) light brown
115g (4oz) vegan butter sugar
100g (3½oz) gluten-free flour
150g (5oz) gluten-free 60g (2oz) granulated sugar
¾ tsp bicarbonate of soda
flour 4 tbsp vegan butter
¼ tsp salt
75g (2¾oz) granulated 60ml (2fl oz) maple syrup
4 tbsp vegetable fat eg 85g (3oz) natural no-stir sugar 3 tbsp bourbon
Trex peanut butter
¼ tsp salt 250g (9oz) pecans, roughly
60g (2oz) granulated sugar 60ml (2fl oz) unsweetened
½ tsp vanilla extract chopped
60g (2oz) dark brown sugar apple sauce
FOR THE FILLING
150g (5oz) mashed ripe ½ tsp vanilla extract
banana (1 large banana) 2½ tbsp strawberry jam, 1 Preheat the oven to 180°C/Gas Mark 4. Line a 20cm (8in)
divided square baking tin with parchment paper.
2 For the crust, combine the vegan butter, flour, sugar, salt
1 Preheat the oven to 160°C/Gas Mark 3. Lightly spray a
and vanilla in a food processor and pulse until crumbly.
loaf tin with non-stick cooking spray.
Press the mixture firmly into the prepared baking tin and
2 In a small bowl, whisk together the flour, bicarbonate of bake until golden brown, 20-25 minutes. Remove from the
soda and salt. In the bowl of a stand mixer, cream together oven to cool while you make the filling.
the fat and sugars. Add the mashed banana, peanut butter,
3 For the filling, combine the sugars, vegan butter, maple
apple sauce and vanilla and continue mixing. Slowly add
syrup and bourbon in a medium saucepan and bring to a
the flour mixture and blend until smooth.
boil over medium heat. Reduce the heat and simmer for
3 Spread half of the batter in the prepared pan. Drop 5 minutes, stirring occasionally so it doesn’t burn. Remove
1½ tbsp jam on top and swirl the jam through the batter from the heat and stir in the pecans.
with a knife, covering the surface evenly. Spread the
4 Spread the filling evenly over the crust. Let cool, then
remaining batter on top. Drop the remaining 1 tbsp jam
transfer to the refrigerator overnight for the filling to set.
on top and swirl through the batter with a knife.
Once completely set, cut into bars.
4 Bake until a toothpick inserted in the centre comes out
with moist crumbs attached, 60-70 minutes.
13.3g 4.8g 0.32g 21.9g 4.2g 25.3g 4.2g 0.09g 22.4g 3g


Beignets
By Heather Saffer
Makes about 12 | Prep 5 mins plus proving | Cook 25 mins | Calories 155 (per beignet)
175ml (6fl oz) unsweetened almond milk 1 In a large bowl, stir together the almond milk, water,
175ml (6fl oz) warm water vegetable oil, granulated sugar, yeast and salt. Leave to sit
for 5 minutes.
2 tbsp vegetable oil, plus more for frying The recipes on
2 Slowly beat in the flour until a thick dough forms. Cover pages 101-102 are
1 tbsp granulated sugar
the bowl and leave the dough to rise until doubled in size, taken from Crazy
1½ tsp active dry yeast 30-60 minutes. Easy Vegan Desserts
½ tsp salt 3 Heat 5cm (2in) vegetable oil in a frying pan over medium- by Heather Saffer,
photography by
350g (12oz) gluten-free flour high heat. While the oil heats, roll the dough out on a
Sterling Publishing,
70g (2½oz) icing sugar, for dusting floured surface until 5mm (¼in) thick and cut into 5cm
published by
(2in) squares with a pizza cutter. Alternatively, form the Sterling Epicure.
dough into tablespoon-size balls. (RRP £17.99.)
4 Working in batches, carefully drop the dough squares or
balls into the hot oil, taking care not to crowd the pan. Fry
until golden brown, flipping once, 3-4 minutes per batch.
Transfer the beignets to a paper towel-lined plate to drain.
Repeat with the remaining dough.
3g 0.7g 0.2g 7.4g 2g 5 Sprinkle the beignets with icing sugar and serve warm.

Blackberry risotto
By Richard Church (www.richardchurchphoto.com/blog)
1 tbsp coconut oil 1 Heat the oil in a large pan or wok (wide, the blackberries, remembering to leave
250g (9oz) risotto rice shallower pans are better for this than some back for garnishing.
narrow deep ones). Fry the rice for 5 Once all the milk is in and nearly
1 litre (35fl oz) oat milk, heated either in a
about 3 minutes on a medium heat, absorbed you can put in the yoghurt and
pan or microwave
stirring often to prevent sticking/burning. coconut nectar (or syrup, if using). Stir in
¼ tsp ground nutmeg
2 Add about 150ml (5fl oz) of the milk. and taste to see if the rice is cooked. If it
½ tsp ground cinnamon It will start to bubble and disappear needs a little longer you can add a splash
150g (5¼oz) unrefined sugar immediately. Stir it a little and, when more milk to keep the dish going.
200g (7oz) blackberries, fresh or frozen, plus a the milk has nearly been absorbed, add 6 The whole thing will take about
few extra to garnish another 150ml (5fl oz) or so. 45 minutes in total for the rice to fully
4 tbsp coconut yoghurt 3 Put in the nutmeg and cinnamon, stir cook. Once the rice is cooked, leave to
and allow the milk to mostly absorb. stand for 5 minutes or so before serving,
1 tbsp coconut nectar (or maple syrup is fine)
4 Keep going in this manner: adding a little then divide into four bowls, drizzle
a drizzle of dairy-free cream to garnish with dairy-free cream and top with the
milk, stirring a bit and letting it absorb.
When you are halfway through the milk, reserved blackberries.
add the sugar and stir in. When you have
about 200ml (7fl oz) of milk left, add
9.2g 5.7g 0.12g 63.5g 9g
34.7g 17.5g 0.25g 41.4g 6.9g


The recipes on pages

Going Vegan: Over 100
Vegan and Mostly Gluten-
Free Recipes by Richard
Church. (£1.99 on Kindle.)
Buy online at Amazon or
find out more at www.
richardchurchphoto.com
Coffee and walnut brownies

Makes 12 | Prep 15 mins plus chilling | Cook 25 mins | Calories 414 (per brownie)
FOR THE BROWNIE 150ml (5fl oz) dairy-free 1 Preheat the oven to 180°C/Gas Place the tray in the middle of the
300g (10½oz) self- milk (I used rice milk) Mark 4, then grease a 30x23cm oven and cook for 20-25 minutes,
raising flour 1 tsp vanilla extract (12x9in) baking tray and line it with until cooked but still a little moist in
greaseproof paper. the middle.
50g (1¾oz) cocoa powder 170g (6oz) dark, dairy-free
chocolate, melted 2 Sift the flour and cocoa powder 5 Once cooked, turn the tray out
½ tsp salt
into a large mixing bowl. Add the onto a large chopping board. The
1 tsp baking powder 70g (2½oz) chopped walnuts salt, baking powder, flaxseed and tray should lift easily off the brownie.
1 tbsp ground flaxseed FOR THE TOPPING sugar and mix together. Stir in Remove the greaseproof paper and
150g (5¼oz) unrefined sugar 100g (3½oz) dark, dairy- the margarine and then add the allow to cool for an hour.
free chocolate, melted espresso, milk and vanilla extract. 6 Once the brownie is cool, melt the
60g (2oz) vegan margarine,
at room temperature, plus 50g (1¾oz) vegan margarine 3 Use a whisk to thoroughly combine topping chocolate and whisk in the
extra for greasing 40g (1½oz) chopped walnuts all the ingredients into a smooth vegan margarine. Spread over the
batter. Add the melted chocolate top of the brownie with a palette
150ml (5fl oz) espresso
and walnuts and whisk again. Pour or knife and then sprinkle the chopped
coffee (or instant, if that’s
spoon the mixture onto the baking walnuts on top. Leave to cool for
what you have)
tray and flatten it out with a spatula. 1 hour, then cut into 12 pieces.
4 As the melted chocolate cools this
22.2g 6.9g 0.19g 22.8g 6.6g will become slightly more difficult
because the mixture will thicken.

Chocolate cheesecake
with raspberry topping
Makes 4 | Prep 20 mins plus chilling | Cook 20 mins | Calories 927 (per serving)
FOR THE BASE 1 For the base, crush the biscuits in a then pour into the cheesecake
150g (5¼oz) (half packet) oat biscuits (check ingredients bowl. You can use a food processor if mixture. Purée once more. Pour this
as some are vegan and some are not) you like, but I use a rolling pin. Once mixture into the glass bowls on top
they are like rough breadcrumbs, of the base, remembering to leave
30g (1oz) vegan margarine, melted
mix in your melted butter until a small space for the topping. Place
FOR THE FILLING thoroughly combined. Select four the glasses in the fridge for 2 hours.
350g (12oz) silken tofu glass dessert dishes and put a 4 Meanwhile, put the raspberries
100g (3½oz) creamed coconut quarter of the base into each one, and sugar in a pan and heat until it
pressing down with your fingers or a starts to bubble. Simmer gently for
100ml (3½fl oz) vegan cream
spoon to compress them. Put in the 15-20 minutes until a thick, jam-like
60g (2oz) soft white vegan cheese fridge to chill for 30 minutes. consistency. Turn off the heat and let
100g (3½oz) sugar 2 Put all the filling ingredients, except cool for a couple of minutes.
1 tsp vanilla extract the chocolate, into a blender and 5 Pass the raspberries through a
100g (3½oz) dark chocolate purée until the mixture is smooth. strainer to remove the seeds. You
Break the chocolate into small can leave a few in if you like for
FOR THE TOPPING
pieces. Heat it in a bowl in the aesthetics, but trust me, you don’t
300g (10½oz) fresh raspberries microwave for about a minute, or want to be spending your dessert
200g (7oz) sugar until it is partially melted. Stir the time picking seeds out of your teeth!
chocolate pieces for a few minutes
6 Leave the jam to cool and then
36.7g 13.2g 0.25g 103.1g 12.9g while the rest of it melts.
spoon on top of the cheesecake.
Total fat Saturates Salt Sugar Protein 3 Allow to cool for 5 minutes and Chill for 1 more hour.

PBJ pancake sandwiches Chunky monkey cookies

By Bianca Haun from Elephantastic Vegan (elephantasticvegan.com) By Bianca Haun from Elephantastic Vegan (elephantasticvegan.com)
Serves 2 | Prep 15 mins | Cook 20 mins | Calories 242 (per serving) Makes 8 | Prep 10 mins | Cook 15 mins | Calories 156 (per cookie)
FOR THE PANCAKES FOR THE FILLINGS 2 very ripe bananas

70g (2½oz) plain flour 150g (5¼oz) frozen 80ml (3fl oz) almond milk (or any plant-based milk)
¾ tsp baking powder strawberries 125g (4½oz) plain flour
a pinch of salt ½ tsp maple syrup ½ tsp baking powder
1 tbsp maple syrup a pinch of salt a small handful of walnuts, chopped
90ml (3¼fl oz) ¼ tsp chia seeds 50g (1¾oz) chocolate, chopped
unsweetened plant-based 2 tsp peanut butter 4 tbsp peanut butter, chilled
milk, e.g. rice milk
½ tsp coconut oil, plus
more for spraying the tin 2 Peel the bananas and mash them in a mixing bowl. Add
the almond milk and stir to combine.
1 For the strawberry chia jam, put the frozen strawberries
with the maple syrup in a pot and heat it on medium-high 3 Add the flour and baking powder and stir to combine
heat until soft. Use a potato masher or fork to mash the until it’s a thick batter. Now add about three-quarters of
strawberries. Add a pinch of salt and the chia seeds. Let it the walnuts and chocolate (save a few to add them to the
cook for a couple more minutes until the liquid starts to cookies later), and combine.
reduce. Let it cool. You won’t need all the strawberry jam 4 Use an ice cream scoop to scoop equal-size blobs of
for the sandwiches, so keep the rest in a jar and store in batter onto a baking tray lined with parchment paper. Add
the fridge for 1-2 weeks. pieces of the chilled peanut butter onto each cookie, and
2 Add the flour, baking powder and salt in a mixing bowl, top with the remaining chocolate and walnuts.
give it a quick whisk. Add in the maple syrup, plant-based 5 Bake the cookies in the oven for about 10-15 minutes,
milk and coconut oil. Whisk until incorporated. Let it sit for until slightly brown on the edges.
a few minutes. 6 Let them cool off and enjoy!
3 Spray a flat pan or griddle with oil and heat it up to
medium-low heat. Add a small ladle of pancake batter. Let
it cook until the middle becomes bubbly and the corners
set, then flip with a spatula. Let it cook on the other side
until done. Repeat for all the pancakes. You should be able
to get four pancakes out of the batter.
4 Find two matching pancakes, spread 1 tsp peanut butter
on one pancake, spread 1 tbsp jam on the other. Combine
and enjoy! Repeat for the other pancake sandwich.
5.1g 1.6g 0.09g 12g 5.8g 6.7g 1.1g 0.05g 4.5g 4.9g

Biscoff cake
Serves 10-15 | Prep 10 mins | Cook 20 mins | Calories 459 (per serving)
FOR THE VANILLA LAYER 60g (2oz) coconut oil, melted 1 For the vanilla cakes, preheat the oven to steps for the vanilla cakes, but instead
240ml (8½fl oz) almond milk FOR THE BUTTERCREAM 180°C/Gas Mark 4 and line four 15cm of adding chocolate chips, add 1 tbsp
(6in) cake tins with greaseproof paper. cocoa/cacao powder with the flour.
1 tsp apple cider vinegar 400g (14oz) dairy-free butter
2 In a small bowl, combine the almond 11 For the buttercream, in a stand mixer,
210g (7½oz) self-raising flour 650g (1lb 7oz) icing sugar
milk with the apple cider vinegar and cream the butter on high, then add the
100g (3½oz) golden 2 tsp vanilla bean paste (or whisk until fully combined. Set aside icing sugar and vanilla extract. Add a
caster sugar vanilla extract) for 10 minutes to curdle.This creates a splash of milk if needed.
½ tsp baking powder dairy-free milk, if needed vegan 'buttermilk'. 12 Stack and fill the cakes. I spread some
½ tsp bicarbonate of soda TO DECORATE 3 In a large mixing bowl, sift the flour, Biscoff spread onto each cake, then fill
60g (2oz) coconut oil, melted dark and white sugar, baking powder and bicarbonate the cakes with buttercream.
chocolate chips of soda. Mix well to combine. 13 Crumb coat the whole cake and then
100g (3½oz) dark
chocolate chips Biscoff spread, melted 4 Add the melted coconut oil to the pop into the fridge to set.This will take
'buttermilk' and whisk to combine. around an hour.
FOR THE CHOCOLATE Lotus Biscoff cookies
LAYER 5 Add the wet ingredients into the dry 14 Once the crumb coat is set, add
and mix until a smooth batter. another coat of buttercream and level
240ml (8½fl oz) almond milk
6 Fold in the chocolate chips. until smooth. I use a cake scraper and
1 tsp apple cider vinegar large palette knife.
7 Divide the batter into two of the lined
210g (7½oz) self-raising flour 15 Press some chocolate chips into the
cake tins. Make sure to tap the tins on
1 tbsp cocoa/cacao powder the worktop to remove any air bubbles. bottom of the cake, then pop back into
100g (3½oz) golden the fridge to set.To decorate, I melted
8 Pop the cakes into the oven and bake
caster sugar some Biscoff spread, popped it into a
for 18-20 minutes.You will know they
piping bag and added drips to the sides
½ tsp baking powder are done when you put a knife or
of the cake.
½ tsp bicarbonate of soda skewer in and it comes out clean and
they are springy to the touch. 16 With leftover buttercream I added
a border of peaks and finished
9 Place the cakes on a cooling rack and
with Lotus Biscoff cookies and
allow to cool fully. Once cool, pop them
dark and white chocolate chips.
into a sealed container to keep them
The buttercream firms up at room
fresh before frosting.
13g 8.3g 0.11g 60.3g 4.5g temperature, so store in the fridge.
10 For the chocolate cakes, repeat the Best eaten within a few days.

Ice cream sandwich Banana and peanut

Makes 6 | Prep 5 mins | Cook 15 mins | Calories 316 (per sandwich)
butter baked oatmeal
By Bo @Bos.kitchen (boskitchen.com)
110g (4oz) vegan butter ½ tsp bicarbonate of soda
Serves 6-8 | Prep 5 mins | Cook 25 mins | Calories 304 (per serving)
or margarine ½ tsp baking powder
55g (2oz) golden 350g (12oz) rolled oats 1 tsp vanilla extract
3 tbsp aquafaba
caster sugar (gluten-free if needed) 3 bananas
(chickpea brine)
1 tbsp dark 2 tsp ground cinnamon 2 tbsp peanut butter
190g (6¾oz) plain flour
muscovado sugar ¾ tsp baking powder 450ml (16fl oz) cashew
dairy-free ice cream
1 tsp vanilla extract ¼ tsp salt milk (or your favourite
1 Preheat the oven to 180°C/Gas Mark 4 and line a baking tray 60g (2oz) coconut sugar plant-based milk)
with greaseproof paper. cashews, to top
2 In a large mixing bowl, cream together the butter and sugars. 1 Preheat the oven to 180°C/Gas Mark 4 and lightly grease
I use my stand mixer fitted with the paddle attachment. or line a baking dish.
3 Add in the vanilla extract, bicarbonate of soda, baking powder 2 Add all of the dry ingredients to a large bowl and mix
and aquafaba. Mix together until combined. them together.
4 Lastly, sift in the flour and mix until a dough is formed. 3 Add the vanilla, two of the bananas, peanut butter and
5 Roll around 50g (1¾oz) mixture into balls, flatten the middle cashew milk to a blender and process until fully combined.
and place on the lined baking tray. Repeat for all of the cookies. 4 Stir all the wet ingredients into the dry mix and pour into
6 Pop the cookies into the fridge for around 10 minutes. your baking dish. Smooth out with the back of a spoon
and top with banana halves and a little extra cinnamon.
7 After 10 minutes, immediately place them in the oven and
bake for 14 minutes or until golden in colour. Remove from the 5 Bake for 20-25 minutes, until set. Top with additional
oven and cool. As they cool, they crisp up. peanut butter and cashews. Can be served immediately, or
reheated as required. Lasts for about 4 days in the fridge.
8 Sandwich the cookies together with your favourite dairy-free
ice cream and tuck in! Store in the freezer and enjoy within a
few days.
15.2g 4.7g 0.12g 15.6g 4g 6.3g 1.1g 0.15g 15.8g 8.3g


Donut holes with
chocolate and pistachios
Makes 15 | Prep 45 mins plus proving | Cook 15 mins | Calories 139 (per donut hole)
FOR THE DONUT HOLES 1 For the donut holes, heat the 4 Heat your frying oil – you can use a
125ml (4½fl oz) plant-based milk (I used plant-based milk and coconut oil deep-fryer if you have one or simply
unsweetened coconut rice milk) in a small pot until the coconut oil use a pot and fill it with just enough
has melted, then let it cool down to oil so that the donut holes can swim
1 tbsp coconut oil
body temperature (it shouldn’t feel in it. Make sure not to add too much
250g (9oz) plain flour too warm). If the mixture is too hot, oil in the pot because the oil will rise
2 tbsp white sugar you’ll kill the yeast and the dough and you don’t want an accident to
1 tsp instant yeast will not rise. happen. Fry the donut holes on each
2 Combine the flour, sugar and instant side until golden brown.
frying oil
yeast in a large mixing bowl, then 5 Transfer them on to paper towel to
FOR THE GLAZE AND TOPPINGS
add the cooled down oil and milk remove excess oil. Let them cool
60g (2oz) chocolate chips or mixture. Combine and knead (or let before applying the coating.
baking chocolate the kitchen machine knead it) until 6 For the glaze, in a double boiler, melt
1 tsp coconut oil a smooth dough forms. If it’s sticky, the chocolate and coconut oil. Stir
30g (1oz) raw pistachios, unsalted, add more flour. Cover the bowl with to combine.
shelled, chopped a clean kitchen towel and let it rise
7 Dip each donut into the chocolate
for about 1-2 hours until the dough
glaze, sprinkle it with chopped
doubles in size.
pistachios and let it cool off until the
3 Roll out the dough on a lightly chocolate has set.
floured surface to about 1.25cm
6g 4g 0.01g 4g 2g (½in) thickness. Use a shot glass to
Total fat Saturates Salt Sugar Protein cut out the donut holes.

YOUR
ALL
NATURAL
FIRST AID BOX
Charlotte Willis unveils a natural first aid

kit to heal your body in a purely herbal way
F
rom cuts and bruises to flu and fever, there are Nature is healing
natural remedies for almost every minor ailment you Herbs, florals and botanical extracts constitute an umbrella
might come across. Create your own natural first aid term known as herbal remedies, a practice that pre-dates
kit made from plants and you can help your body heal itself today’s NHS prescriptions by a long shot. The majority
from a range of illnesses. of tablets, creams and tinctures we use today have their
medicinal foundations firmly rooted in plant-based
Less pills. More potions. ingredients. If we take a look at our healing relationship
I’ve always had an aversion to medicine. In fact, one of the with nature, it’s clear to see that we are living amongst some
first medicines prescribed to me as a young child resulted in extremely potent and powerful healing plants, which can be
an unfortunate red and blotchy diagnosis: my genes dictate harnessed for our benefit in a simple way. By using naturally
I’m allergic to the most potent and common antibiotic there extracted herbal remedies, we can reduce the amount of
is, penicillin. How brilliant. colourings, additives, preservatives and potentially non-
Many years later and my sensitivities eventually led me vegan ingredients that are concealed in your over-the-
here, morphing into a hard-core drug-label analyst and counter medicines.
side-effects reader. The kind of woman who is incredibly
resistant to touch any sort of pain medication. When most Your natural first aid kit
would reach for a Lemsip, I reach for echinacea. Instead of A first aid kit, as we all know, is stocked up with the
popping a painkiller, I pop a turmeric pill. Antiseptic cream essentials for quick relief and recovery. I’ll take you through
on your cut? I’d rather use aloe vera and tea tree oil. Call a few of the essential components that I always have on
me a witch, call me a hippie, I think I’m pretty wise. Whilst hand. Luckily, the majority of these are already regular
we’ve become a population so impatient to our natural items I use for day-to-day living, forming ingredients in my
healing processes, we resultantly end up spending millions skincare routine and natural cleaning products. Surround
of pounds every year on cold, flu, sunburn, sickness and yourself with naturally-healing ingredients and you’ll soon
minor ailment remedies. But are all the pills, potions and find yourself reaching for them more often than you’d have
creams really necessary? first thought.

COCONUT OIL ALOE VERA ACTIVATED CHARCOAL
Cuts, grazes, insect bites, pet wounds Abrasions, sunburn, minor burns and This is a miracle for minor food
and blisters are all eased by using scalds, cuts, wounds, dry skin, razor poisoning and digestive problems. If you
melted coconut oil on the skin. burn, skin irritation and insect bites. find yourself suffering from diarrhoea,
A natural antibacterial and anti- Rich in phytochemicals, this healing stomach cramps or sickness, taking a
inflammatory, coconut oil will ease plant helps cool the skin and reduces couple of capsules of activated charcoal
discomfort and help reduce swelling inflammation by increasing skin will help ease your discomfort. The
and redness around the injury. Coconut moisture content. The purest gel comes activated charcoal absorbs toxins
oil can be used in the mouth as an from the fresh plant itself. Failing this, produced by bacteria, and helps expel
ease for gum disease and mouth ulcers, an organic, 99% pure gel can be bought any pathogenic bacteria from your
simply melt a tablespoon of it and swill from most high-street health retailers. body by clumping them together. Take
around the mouth before spitting it out. Apply about a palm-sized amount of gel every 3 hours with water or as advised
to the affected wound area, and lightly on the packaging.
smooth over until the skin is soothed.
CITRONELLA ECHINACEA TINCTURE ARNICA OR

ESSENTIAL OIL Echinacea is my absolute go-to when CALENDULA
Citronella is a fantastic natural insect it comes to cold and flu. Echinacea is Both herbal flowers possess natural
repellent. It can be added to a carrier incredible at increasing white blood healing properties. Arnica is effective for
oil (such as sweet almond, castor or cell functionality and quantity. Caffeic reducing bruises (from my experience
jojoba oil) to be applied directly onto acid, polysaccharides and alkamides – I bruise like a peach!) and is usually a
the skin. Citronella can also be sprayed are the active ingredients, which ease cream or a gel. Calendula is brilliant at
onto your clothes and diffused into a symptoms of cold and flu, such as reducing eczema, helping heal the skin
room at night to keep biting insects at headaches, fevers and runny noses. It post-surgery and injury, and also eases
bay – making it an essential for any eco- can be taken as a preventative medicine allergic skin reactions. Calendula is
conscious traveller. in the winter too protect you from usually a cream or an infused body oil.
infection to when the first signs of the
cold appear.

Ailments while your body heals itself. Don’t be
afraid of a slight fever, it’s your body’s
way of helping increase your immune
Cuts, grazes and bruises response and aids your recovery faster,
For minor abrasions to the skin, the so try not to be too hasty when you
primary aim of recovery is cleaning reach for those paracetamol.
the wound. First, use a pair of
tweezers to remove any debris and Food poisoning and
ensure the wound is clean by running indigestion
distilled or purified water over the For indigestion, I have found that
area. Next, I always choose to apply sipping on a simple drink of warm
a tablespoon (sometimes larger or water and a tsp of bicarbonate of soda Homemade
Hand
smaller dependent on the wound size) will act as a natural anti-acid. You
of melted coconut oil onto the wound. can also add in a few drops of edible
Coconut oil is a natural antibacterial
and anti-inflammatory, which will
peppermint oil extract to reduce
stomach spasms and drink ginger juice
Sanitiser
act as a seal to the outside world, and aloe vera juice to ease discomfort. 230ml (8fl oz) thick, pure
preventing any microbes from gaining Minor food poisoning can be aloe vera gel
access to your body. Then simply dress extremely debilitating. As soon 1 tsp melted coconut oil
with a bandage or one of the methods as you feel discomfort, take two
10 drops marjoram
detailed on page 111. capsules of activated charcoal and
essential oil
drink some ginger tea to help reduce
CHARLOTTE Common cold and flu toxin accumulation. You should also
5 drops lavender
essential oil
WILLIS You’re sitting on public transport keep yourself hydrated by sipping
Charlotte is a 5 drops tea tree essential oil
or standing in line at the checkout on coconut water and peppermint
freelance journalist 3 drops lemon essential oil
minding your own. All of a sudden, tea. When the system is rid of the
and health writer
who has worked a sneeze in front of you triggers that pathogens, boost up your natural gut
Mix all of the ingredients together
with the Vegan sinking feeling inside your stomach. bacteria by taking a probiotic capsule
and decant into a bottle or jar of
Society and other *sigh* Illness ensues. The best way and eating fermented foods such as your choice.
online vegan to treat a cold or flu is to prevent it yoghurt and tofu.
publications. Her from taking hold of your body in the
fields of expertise first place. I choose to take echinacea Minor burns and sunburn
and interest include
vegan nutrition,
tincture about twice a day during flu
season, alongside my regular vitamin
For scalds and burns, your priority is
keeping the skin cool and hydrated to
Coconut oil is a natural
antibacterial and
holistic healthcare,
D supplement. Turmeric is also a aid seamless recovery. Immediately
mindfulness
fantastic supplement to include in cool the skin using running cold
and fitness. She
your diet (or take by a capsule) to help water then a cold compress for
is currently
researching and
studying the
increase your immune functioning.
Unluckily, you may find yourself
20-30 minutes. Once the area is
slightly blistered (which is completely
anti-inflammatory,
various links
between food and
psychological health
suffering should the virus take over. I
choose to drink chamomile, ginger and
peppermint teas, calming a sore throat
normal) you should apply aloe vera gel
every few hours to keep the wound cool
and hydrated. Avoid using oils or oil-
which will act as
while pursuing a
doctorate degree
in counselling.
and helping reduce sinus mucus. You
can also opt for herbal remedies such
based creams on the skin, as these can
hamper the healing process. Latterly to a seal to the
as marshmallow flower and feverfew
– both of which help control the viral
infection, support a healthy respiratory
aid healing, you can use cooled black
or green tea bags, which contain tannic
acid, to help draw heat from the wound
outside world
system and reduce congestion. At and ease the irritation you feel.
night, I diffuse lemongrass, eucalyptus,
tea tree and lavender essential oils
around my room to help create a
calming and anti-viral atmosphere

Bear Necessities
Transylvania Trek
bear
necessities
7-14 September 2019
Look for the Bear Necessities on this blood-pumping five-day trek through the
Carpathian Mountains in Romania. Visit Dracula's castle and a cruelty-free bear
sanctuary all whilst supporting the animal charity of your choice.
For more information and to register online:

www.dream-challenges.com
Please call us on 01590 646410 or

email: events@dream-challenges.com
W RLD
PLANT MILK
DAY 2018
CELEBRATING THE
POST-MILK ERA
Zephie Begolo from ProVeg waves everyone’s hearts, as it is beyond doubt one of the cruellest
goodbye to dairy as she looks

industries of modern times and there is simply no place for
it in civilised society. So we decided we would tackle the
forward to World Plant Milk Day issue together and ProVeg UK teamed up with Animal Aid,
Veganuary and Viva! to oppose the dairy industry with what
A
turned out to be a very successful social media campaign on
ugust 22nd 2018 marks the second annual World World Milk Day on June 1st, called ‘United Against Dairy’.
Plant Milk Day, an awareness day on which we Jimmy Pierson, Director of ProVeg UK, said: “For
celebrate the dairy alternatives taking the world by ProVeg, creating a united movement is one of the most
storm, with a market share set to top $16 billion this year important aims of the organisation. In a movement driven
alone and a whopping $22.7 billion by 2022. With the dairy by passionate and dedicated individuals on the emotionally
industry in terminal decline, we believe it spells the beginning charged topics of animal suffering, food and lifestyle
of the post-milk era – something well worth celebrating! choices, there are often divides and disagreements. But as
the most important social justice movement of our time,
Joining forces it is essential that we remain united if we are going to
It all started with a first-of-a-kind meeting of the leaders of succeed in creating a vegan world and save more animals,
the animal advocacy movement last year when ProVeg UK faster. That’s why we decided to team up with the other
and Veganuary hosted a Leadership Summit in London, organisations in the movement, because together we are
where we discussed how we can work together to make stronger and more effective.”
the movement stronger. Dairy is an issue that is close to The ‘United Against Dairy’ campaign sought to subvert the
114 VEGAN FOOD

FO
OOD & LIVING AUGUST
World Plant Milk Day 2018
This year, we have a fantastic new website, a seven-day
dairy-free pledge, and high street brands and restaurants
around the country are signing up to offer special deals on
food and drink to show how easy and delicious dairy-free
food can be. Also, be sure to keep an eye out for an exciting
collaboration with the plant-based geniuses over at BOSH!
What you can do

Help us make this year’s World Plant Milk Day bigger
and better than the last! On August 22nd, share your
images of your plant-based milks and your beautiful
dairy-free creations using the hashtag
#WorldPlantMilkDay. If you’re just
starting your dairy-free journey, you
can sign up to our pledge to give
up dairy.We’ll send you lots
of information, recipes and
support for those seven days
and hopefully you’ll never look
back! For more details visit
www.worldplantmilkday.com
industry narrative, which dairy-free challenge and it was featured

suggests dairy is normal, on mainstream media across Europe,
natural and necessary. including national breakfast
It was so great that we, TV in Poland.
at ProVeg UK, decided
to keep the momentum What’s so great about
going. We knew we plant milks?
wanted to create a hard- Plant milks are so wonderful because not
P
hitting dairy campaign, and only do they have multiple health benefits,
were open to further collaboration. but they also avoid the suffering and cruelty present in
Meanwhile, over at Plant Based News, Founder Robbie the dairy industry and the negative health consequences
Lockie was also plotting against the dairy industry. He associated with cows’ milk. Plant milks, ranging from oat,
created the first World Plant Milk Day website in response hemp and soya, to more exotic milks like coconut and
to the dairy industry’s campaign. “It was in 2017 when I first tiger nut milks, have something to suit all tastes, diets and
noticed the World Milk Day initiative on June 1st. I instantly sensitivities. Being made from plants makes them great ZEPHIE BEGOLO
thought to myself – being the campaigner – why isn’t there additions to our diets, as they have a protective effect on the Zephie is an animal
a vegan counter campaign? So I set about setting up the body and help to prevent and even reverse diseases. With no advocate, writer
website. Soon after, Jimmy from ProVeg contacted me and cholesterol they are kind to our hearts and are much easier and documentary
suggested that we partner up and pick our own day and for our bodies to digest since cows’ milk is designed to grow photographer. She is
create a new awareness day. And that’s how World Plant a baby calf into a huge cow and therefore contains powerful Head of Campaigns
Milk Day was born!” growth hormones and sugars that many people’s digestive in the UK for global
food awareness
Jimmy added: “We had a lightbulb moment, looking at systems struggle to process.
organisation ProVeg
the wonderful website Robbie had created. Why not create Dairy is associated with many adverse health conditions, International and
an awareness day dedicated to plant milks?! We think some of them very serious. And in order to acquire milk is passionate about
they’re great and looking at the statistics, so do millions from cows, they must endure the most awful lives of plant-based living for
of people across the world. At ProVeg UK, we aim to be as repeated forced pregnancy, birth and milking, meaning that the planet, animal
positive and inclusive as possible, so celebrating plant milks a cow who would naturally live to be in her 20s is killed at rights and chocolate.
is the perfect approach for us. And there is a lot to celebrate.” five or six years old because her body is ‘spent’. Not only www.proveg.com
It was a brilliant partnership that drew support from that, but the babies are taken from her within hours of birth
other animal groups across the world, from Veganuary, so as to not ‘waste’ the milk, causing distress to both mother
Peta and BOSH! to Animals Australia, Mercy for Animals and calf. The calves then meet the same fate if female or are
and SwissVeg and many more in between. The hashtag raised for beef or veal if male. However, in many cases, male
#WorldPlantMilkDay lit up social media and it trended all calves are simply shot after birth as they are considered a
day on Twitter, while thousands of people posted images waste product of the industry.
of their favourite plant milks and dairy-free treats. In There has never been a better time to make the switch to
Spain, thousands of people signed up to ProVeg España’s delicious, healthy and cruelty-free plant milks!

o u r n e w
Y a of
af sh
er
i o n dy look s at vegan
Clea Gra ents taking plac
developmfashion world
e
in the

You're likely to become a more informed

shopper than you ever were in non-vegan life not going to see these products popping
up in Top Shop next week, but if the
There is a huge array of online stores Stella McCartney is a good one to have big name brands are making waves, then
that specialise in ethical, sustainable on our side: a long-time animal advocate, their ripples will reach us soon enough. In
and vegan fashion, so you will learn a lot Stella has never used leather or fur and the meantime, we still have the luxury of
just by browsing. Type ‘vegan fashion openly shuns any sort of animal skin and choice and you’re likely to become a more
UK’ into Google and you’re almost feathers. In doing so, her brand’s stance informed shopper than you ever were in
overwhelmed by the results! Via websites is that they are ‘proving it is possible to your non-vegan life.
like wellmadeclothes.com, reve-en-vert.com create beautiful, luxurious products that My final tip is to look for lists – lots of
and mamoq.com, you’ll quickly discover are better for everyone – animals, people fantastic websites have done the hard yards
that ethical choices are up-to-the-minute, and the environment’. Not all materials so you don’t have to. You’ll find links to
fashionable and plentiful. Many of these used in Stella’s designs are vegan (yet), but vegan-friendly fashion designers, shopping
sites have search functionality that allows there is a Materials and Innovation section portals, brands and stores in all sorts of
you to filter products by ‘vegan’, but even on stellamccartney.com, where you can places; from farmsanctuary.org to www.
those that don’t should have all information read about how they source materials and veganfoodandliving.com and peta.org. Don’t
recorded in the product description. explore new options. They’re developing forget to ask questions and swap tips and
Where high end goes, the high street new ways of creating silk, for example. knowledge within our community as well,
will follow so it’s worth keeping an eye whether that be online or in person – you’ll
out for what’s happening on the runways Leaving out the leather pick up some of the best and most reliable
of Paris and New York. Even if you’re After only a little research, you’ll see that information from the people you know.
not a dedicated follower of fashion, it’s fashion technology is a big thing. Vegetarian Going vegan is an adventure and a joy,
heartening to read about the forward- leather has commonly been made from so regard any gaps in your knowledge as
thinking developments in this world. PVC or polyurethane, but these materials opportunities for discovery. You’re not
After all, designers set the trends and can are being developed and improved all expected to know the intimate production
generate massive positive publicity the time so that their production is more details of every shirt you buy, but if you mix
on account of their name alone. environmentally friendly. Stella uses a research with a healthy dose of common
version called alter-nappa for shoes and sense, then you’ll find a balance that works
bags (which has a much lower footprint), for you. Making vegan choices feels good,
but is already looking into ‘lab-grown and it’s a lucky thing for us that it can now
leather’ as a better option. These new faux look good too!
GET YOUR leathers are plant-based and innovative by
TICKET design, with some already being engineered CLEA GRADY
Vegetarian since she was 12
for Bare Fashion – from cork, kelp, pineapple and even
years old, Clea has been vegan
London’s first mushrooms. Obviously, you’re since 2014 and loves inspiring
vegan catwalk and and supporting others to live a
cruelty-free life.With a fondness
fashion show – at for bread making, running,
www.barefashion.co.uk wine and rescuing animals, she
also runs her own bespoke
marketing and PR agency, Chips
and Grady (chipsandgrady.co.uk).

OCTOBER
Natural beauty
Want to indulge in some new vegan beauty
treats? Here are a few of our favourites...
1 bilou Fizzy Berry Gentle

Cream Foam
This creamy foam lotion smells fruity and fresh,
like a tingly berry shower with a lemon spritzer.
Very berrylicious! It contains shea butter, almond
oil and avocado oil for deep moisture and velvety
smooth skin. 100% vegan.
The RRP is £ 3.99. Exclusively available
at selected Superdrug stores and the
Superdrug Online Shop.
www.mybilou.com #mybilou
2 Pearly White Club

Looking to reduce your plastic consumption?
These vegan and eco-friendly bamboo 1 2
toothbrushes come in adults and child sizes. Buy
a convenient subscription from as little as £2.50
per month. www.pearlywhiteclub.co.uk
3 Authentic Skincare
Soap without all the drama! No spoilers... Just
Nature’s most amazing butters, botanicals and
essential oils. Intensely nourishing for all skin
types. Love your skin. Love your planet.
No compromise. RRP £4.00 each.
www.authenticskincare.co.uk
4 Mrs R’ganics Salt Scrub

This luxurious refreshing scrub exfoliates your
skin, leaving it hydrated and radiant. Made from
the best natural salts, organic safflower oil and a
beautiful blend of organic essential oils. 3 4
£13.50 www.mrsrganics.com
5 V. Apothecary – Pillow Sleep Mist

A poor night’s sleep can wreak havoc with
our skin. This pillow mist from new brand V
Apothecary (£6.50) combines essential oils
of Lavender,Valerian, Petitgrain and Vetivert to
quieten your mind and help you drift into a
deep slumber. www.etsy.com/uk/shop/
VApothecaryUK
6 Super Serum – Facial Oil

Regenerate and nourish sun-parched skin with
this amazing Super Serum from 360 Botanics.
With its powerful blend of plant and essential oils
including the incredible Rosehip Seed Oil, your
skin will be left super hydrated and positively 5 6
glowing! £22 www.360botanics.co.uk

oi n u s a ...
BARE
LONDON’S
FIRST
VEGAN
FASHION
FASHION
SHOW
16 A U G U S T , L O N D O N
With some of the fashion industry’s biggest
names such as Michael Kors and Gucci going
fur free, ethical fashion is finally receiving the
exposure and respect it deserves
Bare Fashion has partnered ups, all under one roof! be on hand to show you
with some of the most To showcase the growing how to achieve those bold
pioneering cruelty-free choice of vegan and cruelty- and striking looks. And if
beauty brands such as free fashion lines, you’ll be that is not enough, there
Kat Von D Beauty and hair able to explore everything will be a live DJ, irresistible
by Aveda to create an from Lalla Wandavi’s luxury Vietnamese food from
incredible catwalk show! and effortlessly chic jumpers Eat Chay, delicious Pana
We will bring you the to affordable high fashion Chocolate and London’s
best trends that are 100% vegan statement brand first vegan pub The Spread
vegan with bold statement Ethcs. And, of course, no Eagle will be running the
makeup from Kat Von D and shopping experience would bar, offering a choice of
autumn collections brought be complete without shoes vegan-friendly drinks and
together by top stylist and accessories – check cocktails (including
Rebekah Roy. Expect to see out Bourgeois Boheme's their legendary
some of the most interesting shoes, Melie Bianco's bags, Tequila Sour made
lines and looks from a host People Tree's jewellery and with aquafaba!).
of British and International Hetty + Sam's must-have
designers. accessories.
You can shop until you Kat Von D Beauty’s
drop with our selection of team of incredible
hand-picked ethical pop- make-up artists will
So... When, where and how?

WE HEAR YOU SHOUT! VIP
TICKETS
16th August | 7-11pm SOLD
The Old Truman Brewery, 152 Brick Lane OUT
Tickets just £12 Book quickly to avoid disappointment!
www.barefashion.eventbrite.co.uk
T HE
HON E Y BE E
issue
Sarah Wyndham Lewis
reveals why honeybees
are important, why you
shouldn’t eat their honey
and what you can plant
to help them
The extract on pages

122-125 is taken from
Planting for Honeybees
by Sarah Wyndham
Lewis, illustrations
by James Lewis
Weston, published by
Quadrille. (RRP £12.)

I
n recent years, the role of pollinated, they later produce
wildflowers in feeding honeybees abundant blackberry crops to
has been widely misunderstood. feed birds and other wildlife. And
Yes, wildflowers are a precious – if you’re quick – people, too.
resource. Yes, there are not nearly
enough of them. But no, they are Daisies
not going to save the day. No matter F
From tiny lawn daisies to the
how many packets of bee-friendly abundant ox-eyes flowering
wildflower seeds are nobly given profusely by the roadside in early
out and scattered, they are just not summer, daisies are a luscious
going to supply enough forage to resource for bees.
turn the tide. They simply cannot
make up for all the lost broadleaf Dandelion
woodland,
oodland, grubbed-up hedgerows, T chrome yellow burst of
The
close-mown lawns, tidied-up dandelions is a joyous signal of
railway embankments and hard- spring for the bees. One of the
landscaped gardens that rob the most valuable plants for honeybees,
environment of what many might dandelions give precious early-season
call ‘weeds’. pollen and nectar.
Honeybees evolved as tree-
dwellers, so it’s not surprising Dog Rose
that their main source of forage This wild climbing rose offers simple,
is still flowering trees and bushes. abundant flowers in summer, followed
However, in recent times media by rose hips that feed birds, squirrels
messaging has overlooked this and many other creatures, and are a
fact, setting an agenda all about rich source of Vitamin C.
wildflowers, seed bombs and
‘wildflower meadows’. Rosebay Willowherb
Ah… the wildflower meadow, A staple of waste ground and derelict
a totem of our times. Here’s the buildings, this ‘fireweed’ (it’s well
thing about wildflower meadows. known for colonising areas scorched
Although composed of wildflowers, We’d love everyone to mow less often, by fire) is one of honeybees’ richest
they are far from ‘wild’. In fact, they to allow wild species to flourish in food sources in summer.
are managed environments that shaggy grass. We love wildflower
need to be either eaten off by grazing patches, meadows and margins rich Viper’s Bugloss
animals or mown at specific intervals with simple, native species. Where many flowers have their
to avoid them becoming overgrown But we’d also welcome the broader nectar flow in the middle of the day,
with dominant species (such as tall understanding that – in the bigger the nectar from viper’s bugloss’ dense
grasses and nettles) and to allow picture – wildflowers alone cannot blue spires offers a dependable feast
smaller species (such as bird’s foot supply the sheer bulk and variety of for honeybees throughout the day.
trefoil and selfheal) to flourish, multi-season forage needed to sustain Summer-flowering.
keeping everything in balance. bee colonies. This will always be
A wildflower meadow composed of largely provided by trees and bushes, White Clover
the wrong plant species, planted in the augmented by smaller plants of many Once upon a time, clover was grown
wrong soil or not properly managed different types. as a cash crop and was a mainstay
will quickly be lost to invasive or Phew – lecture over! Now for a list of English honey production.
competitive species, becoming just of some of the important wildflowers Nowadays, it is rarely grown
another testament to good intentions for honeybees. commercially, but it thrives as a
but poor understanding. There are valuable wildflower, blooming
many exemplary wildflower meadows Bird’s Foot Trefoil throughout the summer.
you can visit for inspiration; behind A member of the pea family, bird’s
them is the expert knowledge provided foot trefoil is a classic component of Wild Geranium
by a few enlightened farmers, wildflower seed mixes, providing both Cranesbill
gardeners and horticulturalists. pollen and nectar for the bees during Honeybees will choose cranesbill’s
So, speaking personally, as the summer months. unassuming flowers time and
beekeepers who are simply trying again, preferring them to many
to create maximum forage for Bramble more showy plants in bloom.
honeybees, here’s where we stand Flowering from late spring to early Depending on the species, these
on wildflowers. We literally can’t get summer, wild blackberry bushes wild forms will flower from late
enough of them. Nor can the bees. provide a feast for honeybees. Well- spring until early autumn.
VEGAN
VEGAN
FOOD
FOOD
& LIVING
& LIVING
OCTOBER
AUGUST 123
Remarkable facts
about honeybees
The more we learn about honeybees, the
more fascinating they are.They live not as
individuals, but as a super-organism in a (110lb) of pollen and 200kg (440lb) of nectar just to survive
before any honey crop can be taken.
perfectly ordered society and they are inn every
way adapted to live purposeful and productive
lives without wasting time, energy or natural
resources. Here are a fewew glimpses into their
7 All worker bees are female. Male bees (drones) do no
actual work in the hive; their sole purpose in life is to
fertilise a queen.
complex world.
8 Honeybees’ antennae detect sound and vibration
and give them an amazing sense of smell, allowing them
to detect specific forage sources up to 1.5km (1 mile) away.
1 Of an estimated 25,000 known species of bee

worldwide, only seven species are honeybees.
They also use them like cats use their whiskers, as a physical
gauge of space.
2 Honeybees have been on earth, making honey, for

about 100 million years. (Modern humans have
only been around for a fraction of that time –
9 Honeybees tend to forage within a 4.5km
(3 mile) radius of their hive. They can fly farther
afield, but the energy requirement to do this
around 200,000 years.) leads to diminishing returns for the hive. They
navigate using a variety of means, including
3 Honeybees are unique in storing

honey to allow them to overwinter as
a colony or to survive lean times. No other
physical landmarks, the position of the sun
(which their polarising eyes allow them to
see even on cloudy days) and a magneto-
type of bee does this. receptor in their abdomen that senses the
Earth’s magnetic field.
4 Honeybees pollinate a significant

percentage of our vegetables, fruit and
flowers. Efficient pollination leads to better 10 Scout bees locate sources of forage
and return to the hive with samples to
cropping, feeding not just people, but also many share. If the samples pass muster, the scouts then
animals, birds and insects. communicate the source’s whereabouts by ‘waggle dancing’
the directions to their sisters.
5 Honeybees evolved as tree-dwellers and still need

to gather the majority of their forage from trees and
shrubs rather than from garden flowers or wildflowers. 11 Honeybees have five eyes: a large compound eye on
either side of their head and three small eyes (ocelli)
on the top of their head that act as a navigation system. They
6 Honeybees are vegetarians. They visit flowers to

gather pollen (protein to feed their brood) and nectar
(carbohydrate for energy), which they turn into honey to
see in colour, but are most sensitive to the blue end of the
spectrum and into ultraviolet. Hairs between the compound
lenses detect wind conditions, helping them stay on course.
feed adult bees as well ass to lay down
as winter stores. Every year, each
hive needs to gather
ather around 50kg 12 An individual honeybee visits 100 or more
flowers in a single foraging trip. Unlike many other
pollinators, honeybees will only forage on a single type of
flower on any one trip.
13 Flowers give off a positive electrical charge for

some time after being visited by a bee, and the bees
also leave a chemical ‘footprint’. These and additional
signals alert other pollinators not to bother visiting that
bloom for nectar at that time.
14 Honeybees will visit about two million flowers

and fly around 80,000km (50,000 miles) to make a
454g (1lb) jar of honey.

OCTOBER
feeding them through winter. The remaining colony
15 During its entire lifetime, a single foraging bee

will collect enough nectar to make one-twelfth of a
teaspoon of honey.
clusters around the queen and will fly whenever the outside
temperature is above 10°C (50°F).
16 The normal top speed of a worker bee is around

24-32km/h (15-20mph)
20mph) when flying to a food source
21 Drones die in the process of mating, which takes
place in flight. The queen makes just one nuptial trip
in her life, during the course of which she will mate with
and about 19km/h (12mph)
12mph) when returning fully laden. The many drones. She collects a lifetime supply of sperm, which
‘buzz’ that a bee makes
akes is the sound of its wings, which beat she stores in her abdomen.
up to 16,000 times per minute.
17 Year-round, the bees keep the core hive

temperature at between 32°C and 35°C (90-95°F).
22 The queen is larger than the workers and has a
fertile life of three to four years. Her key function is
to lay eggs, which she does mainly in the spring and early
In hot weather, they dispel heat by fanning their wings. summer, peaking at the summer solstice in June, when
In winter, they isolate their flight muscles, using them to she might be laying as many as 2,000 eggs a day. As she is
generate heat through ‘shivering’ without wing motion. unable to care for herself, attendant bees follow her around
to feed her, groom her and take away her waste.
18 In high summer, a busy hive can contain as many

as 70,000 female worker bees, plus the queen and
several thousand drones (males).
males). In winter, the colony will 23 Every queen has her own unique pheromone
‘signature’ which is spread throughout the hive from
drop to around a quarter of its summer size. bee to bee. Amongst their many functions, her pheromones
act as a ‘password’ so that intruder bees from other hives can
19 Spring- and summer-born worker bees perform

a series of predetermined jobs during their five- to
six-week lifespan (bees
bees born in the autumn will live through
quickly be recognised.
the winter until spring). In the first three weeks of their lives,
they progress from cleaning the comb and feeding larvae to
receiving pollen and nectar from incoming bees. Other jobs
include beeswax production. Only in the last stage of their
lives do they leave the hive to work as a forager.
20 Bees do not hibernate. In autumn, the female

workers throw the drones out of the hive to avoid
VEGAN
VEGAN
FOOD
FOOD
& LIVING
& LIVING
OCTOBER
AUGUST 125
A vegan’s
guide to…
Cambridge
Whether you're there to study or visiting
as a tourist, there are plenty of vegan
options available in the famous University
city of Cambridge. Rebecca Brown dons
her mortarboard and gives you a tour of
the best places to go...
Where to eat almond milk porridge, chia and blue

berry pudding
or the highly recommended chia
and coconut flour
Relevant Records pancakes. However, if you're unab
le to make it before
260 Mill Road, Cambridge CB1 3NF 12, the daytime menu is equally as
appealing. A more
Price range: Mains from around filling option is the crunchy bean
£5, and walnut burger,
snacks from around £3 or if you're in the mood for somethin
g lighter, try the
If you're looking for great food, a flavoursome tofu scramble or the
diverse playlist and a sweet potato salad. A
somewhat hipster vibe, be sure to selection of fresh homemade cake
check out Relevant s are also available,
Records on Mill Road. Dualing as with vegan carrot cake and chocolate
a café and vinyl cake making a
record store, it's the perfect place regular appearance.
to enjoy a meal while
reminiscing over your favourite old-s
chool albums. The The Old Bicycle Shop
menu, which is updated regularly
, offers a generous
selection of vegan options from brun 104 Regent Street, Cambridge CB2
ch until dinner, not 1DP
to mention a list of fresh homema Price range: Brunch from £3, lunc
de cakes including h
vegan chocolate torte and vegan from £6, dinner from £6, sides from
cupcakes. One last tip... £3
if you are planning a weekday trip, True
rue to its name, this popular Cam
the Thursday night bridge
music quiz is not to be missed. restaurant was once a bicycle shop
.
Offering a friendly and inviting
NOVI atmosphere, the decor is quintesse
ntially
12 Regent Street, Cambridge CB2 Cambridge, with a map of the city
1DB
Price guide: Breakfast from £2, painted on one wall and Universit
brunch from £7, y
dinner from £7, sides from £2.50 banners displayed proudly around
the
With a stylish minimalistic interior room. With a range of vegan optio
and a generous ns
selection of plant-based food, NOV across the brunch, lunch
I is and dinner menu, The Old
high on our list of vegan-friendly
restaurants to visit in Cambridge. Bicycle Shop is the perfect
If you're an early starter, you will place to enjoy a main meal
be happy to hear that the breakfas and a bottle of wine (or a
t soft drink for 'designated
menu is almost entirely vegan,
with a choice of stewed apple and cyclists'!) From the brunch
menu we would recommend
the deliciously indulgent French toast and maple
syrup, while the posh butternut squash kebab
is an evening favourite. It's also worth checking
out the dessert menu, where you will find the
raw pistachio and meringue vegan cheesecake.
You can thank us later!
Hot Numbers
5/6, Dales Brewery, Gwydir Street,
Cambridge CB1 2LJ
4 Trumpington Street, Cambridge CB2 1QA
Price guide: Breakfast from £5.50
Named after the Hot Numbers Record Store
that once traded on the street adjacent to
its first café, Hot Numbers is a well-loved
Cambridge coffee shop and live music venue.
With two cafés in the city, one in central
and one just off Mill Road, it's an easy
place to visit whichever part of Cambridge
you're in. Both venues have a busy and
vibrant atmosphere with two outstanding
vegan options being served on the
breakfast menu. Be sure to arrive
between 7.30am and 12pm for a
choice between the raspberry and
coconut panna cotta and the banana
chia porridge. Or, if you're arriving
later, enjoy smashed avocado and
sourdough for lunch. Don't forget to
check out their live music calendar as
well for the chance to see some local
bands in action!
Stem & Glory
Mitcham's Corner, Chesterton Rd,
Cambridge CB4 3AT
Price guide: Starters from £3.50,
small plates from £6,
mains from £11.95
For vegans visiting Cambridge, Stem
& Glory is a must! Serving an entirely
vegan menu, this restaurant offers
creative plant-based dishes and a
friendly, vibrant ambience for you to
relax and enjoy. From their selection of
small plates, the kimchi pancakes are
particularly appetising, while the cauliflower and
coconut curry is the perfect main meal option. including raw blueberry and banana cheesecake,
They also have a mouth-watering dessert list, and an irresistibly rich chocolate marquise. All
in all, the relaxed atmosphere and delicious
vegan cuisine make it the perfect place to enjoy a
three course meal.
The Rainbow Café

9A King's Parade, Cambridge CB2 1SJ
Price guide: Starters from £3.45,
mains from £10.95
Tucked away down a side street opposite
Kings College, The Rainbow Café is one of
Cambridge's hidden gems. The restaurant
itself has a cosy, intimate feel and the food
is wholesome, hearty and delicious. Offering
an entirely vegan/vegetarian menu, there are
plenty of plant-based options to choose from,
including a chilli non carne, several pasta
dishes and a selection of vegan lasagnes.
Delicious and affordable, these generous
portions never disappoint!

V E G A N G U I D E TO C A M B R I D G E
Doppleganger Burgers
9A King's Parade, Cambridge CB2 1SJ
Price guide: Burgers from £8.50, sides from £3
If you're in the mood for vegan junk food, this is
the place to visit! This vegan pop-up restaurant
serves evening meals between 5pm and 11pm at
the 2648 bar. Each burger contains a 'dopplepatti'
with a combination of flavoursome ingredients.
Choose from the 'classic' vegan cheeze and bacon
burger, the 'chow me in' Asian-style lemongrass
and coriander burger or the 'cali' onion and
Portobello mushroom burger. Load up with fries
and enjoy this indulgent feast with a cocktail at
one of Cambridge's trendiest bars.
Urban Larder
9 The Broadway, Cambridge CB1 3AH
Price guide: Meals from around £5
The ideal place to grab lunch and a coffee,
Urban Larder is a trendy little café located on
Mill Road. Offering a vegan friendly menu, it
serves sandwiches, soups and make-your-own
salad bowls. There is also a range of different
nut milks for coffees and hot beverages, as
well as a selection of homemade cakes, of
which there is always a vegan option.
Top five pla ces to visit

is famous city…
highlights in th
ty of
There are plen and
quirky cafés, bars
1 Kings College it's the perfect

shops,
King's Parade and n
Take a walk down place to find hidde
e views of Kings some
enjoy the impressiv treasure and enjoy
d by King Henry VI
College. Founde great food.
rsity college is deep
in 1441, this unive
4
t
mbridge Marke
idg e's history with its am
Ca
rooted in Cambr Diverse and eclec
tic,
and chapel. When
world famous choir e m arke t is host
k ar ound, head to the Ca m br idg
you've had a loo the to a number of clo
thing,
g where you’ll find
back of the buildin ing up ell er y, fl ow er an d
th boats punt jew
River Cam busy wi food stalls . Bu sie st on the
wn the wa ter . a spot
and do we ek en ds , enjoy
2 Cambridge market is h
ens me
University Gard of shopping and so the
wandering around d whilst taking in
Spend some time
a number of clothing, ost to
de liciou s stree t foo
iversity college the locals.
ng with
the Cambridge Un sights and mingli
re of Cambridge
5 flower and food stajellwsellery,
nt
gardens. In the ce g St Bene't's Chur
ch
ral colleges includin est building in
you will find seve t's Co llege Famously the old
Sidney Sussex Co
llege , Chris
St Be ne 't's church is located
ge. Ideal for escapin
g Cambridge, to
and St John's Colle e cit Estimated
y.
sy hig h stree t, fi nd in the centre of th , this
the bustle of the bu have been bu ilt in ab ou t 1020
of these beautiful a blissfully peacefu
l
tranquillity in each Anglican church is
ca pe s. rin g
Cambridge lands corner of Cambridg
e. Featu
ss windows, high
3 Mill Road
Located on the ed
ge of central
ad is a must when
impr essive stain
ceilings and histo
ed gla
ric pieces of art, it's
visit!
Cambridge, Mill Ro definitely worth a
city. Offering a selection of
visiting the
N
REBECCA BROW er
h and beauty blogg
Becca is a vegan healt knows
hire, so she certainly
based in Cambridges y! Follow her blog at
cit
her way around the
and on Instagram
thingsthatgrowsite.wordpress.com gsthatgrowblog
@thin

ON SALE
15 AUGUST
PHOTO BY NIKI WEBSTER FROM REBEL RECIPES (WWW.REBELRECIPES.COM) *CONTENTS SUBJECT TO CHANGE.
VeganFood Next issue
& L I V I N G
street food
Cook up the exotic flavours of International cuisine from the
comfort of your own home with our delicious street food dishes
WHOLE FOOD VS JUNK FOOD MAGIC OF MUSHROOMS
How to achieve the perfect balance Find out why fungi are such nutritional
between health and indulgence powerhouses and which ones you
when it comes to your cooking should make the most of
I N T E RV I E W
We meet
Max La Manna
Zero waste chef Max went vegan in
2012 and is now a passionate advocate
for vegan food and the whole lifestyle
I
t all started six years ago while
I was in Hawaii visiting friends
on a holiday trip. I was in the
kitchen cooking for friends and a
young couple came over to me and asked “is My role as a zero waste vegan chef is
anything you’re cooking vegan?” At the time, simple – create delicious healthy low-impact
like most people back in 2012, I did not know food. Most people may say this is difficult,
what veganism was, so being curious I asked but what we are lacking is education. We
for an explanation. At that time I did not have all the tools to inform each other
know it was going to leave such an impact on how to be zero waste or be vegan, but
on my life that I would transform and be the we give up too easily and don’t challenge
person I am today. ourselves to create change. When we create
You know that saying goes “right place, change in ourselves, the world conspires to
right time”. Well, this was exactly that open up doors that you never knew existed.
and I am so grateful that I met that young Upon learning more about zero waste, I
vegan couple. Just a few months ago, I ran found out that the number one occupant in
into them on the streets of Downtown Los American landfills is food waste. People are
Angeles and they were the same young vegan misinformed of how to treat food scraps and
couple I met 6 years ago! whether or not food is ‘bad’ based on food
Everyone of course has their story of how labelling techniques that confuse consumers.
they transitioned into a vegan or plant-based Once I started educating myself on food
lifestyle, and for me, I fully committed to waste and ways to compost from books,
going vegan in that moment. So, while I was online articles, and from first hand, then
in Hawaii on the island of Maui, I had the I was hooked and never turned back. It’s
most beautiful experience. Eating fresh fruits really hard to wipe it away from your
and vegetables at my disposal! I could not consciousness. Then I started looking in all
believe how easy it was to live this way and it areas of my life – “what about this?”, “what
was right in front of my face the whole time! about that?”, “where does this go?”
My first reason is my health. If I’m not If I can be of any encouragement to you
healthy and reaching my truest, highest – start today and make one change, one
potential in this one life, then what am I doing? simple change today will go a long way. Say
My second reason for adopting a vegan no to straws, bring your own bag to the store,
and plant-based lifestyle is for protecting bring your own jar and container for food
our environment, which we call home. I and water. These are things we already know,
have always been conscience of my impact, they just need to be reintroduced to us.
and each day I am becoming more aware of For more from Max visit
how we use what we use in order to survive, www.eatingwithmax.com
but if we are also not conscious and aware of
this, then we are just creating destruction of
our environment.
Reason number three – the animals! I
consider myself a lover of animals and if you
do too, then why would we let them
go through pain and suffering? The
amount of waste that is created
to produce animal products is
way more destructive than the
pollution of vehicles.

Vegan Food

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