N E W L O O K!
the vegan food revolution FEBRUARY 2020 • ISSUE 28 • £4.99
94
Celebrate
’ s e n i t Valen Day a
VEGAN
Cook up ast romantic fe
recipes ideas + more
win Vegan Life Live
in this issue
giveaway
Muscle without meat
worth £400
e t a l o c o h C art T a c Ma 41 exclusive &
Pad Thai with Sea Spaghetti pg.61pg.27 Cauliflower Vindaloo
Build strength and stamina
Gluten-Free Sweet and savoury dishes
2
ase pg. 4
tachio B with Pis
dishes from the
plantbased kitchen
2
Published by Prime Impact Events & Media Park House, The Business Centre, Earls Colne Business Park, Earls Colne, Colchester, Essex CO6 2NS T: 01787 224040 info@plantbasedmag.com plantbasedmag.com Managing Editor Emily Saunders Editor Jane Lambert jane@primeimpact.co.uk Editorial Assistant Chantelle Leach Designed by Laura Harvey Managing Director Julie Saunders Publishing Director Keith Coomber Advertising Sales Pip Matthews pip@primeimpact.co.uk Subscriptions and Back Issues Hannah Allen hannah.allen@primeimpact.co.uk
Hello,
W
elcome to our Love Issue! We can’t resist celebrating Valentine’s Day when February rolls around. We know that it’s become unbearably commercialised, and seems to exist solely as a way to make us spend money on things we don’t need. But we also know that it’s a great excuse to tell that special person in your life that you love them, and what better way than by cooking up a romantic feast? Our Valentine’s Day menu has been inspired by natural aphrodisiacs; from Pomegranate Glazed Tofu (p.34) to a delicious Chocolate Maca Tart with Pistachio Base (p.42), we’ve got you covered for the most romantic dinner you and your partner can dream of. We’re also bringing you a whole host of gluten-free recipes. We know that there are a lot of people out there who have to reduce or completely eliminate gluten from their diets, and when you combine that with a plant-based lifestyle, it can sometimes be a little dificult to find suitable food. We want to make sure that veganism is for everyone, so head to page 40 for some gluten-free inspiration. If you’re trying hard to stick to a budget in the early part of 2020, you’ll want to check out our recipes that use just five ingredients - no need for a long shopping list! We’ve also included some healthy snack recipes, as well as a whole selection of traybakes that will allow you to indulge your sweet tooth. Something for everyone! We hope you have an incredible February ahead; tag us in your culinary creations and let us know what you’re up to in your kitchen this month.
Photography and Videography Alana Martin Food Creative Shaun Warner The publisher accepts no responsibility in respect of advertisements appearing in the magazine and the opinions expressed in editorial material or otherwise do not necessarily represent the views of the publisher. The publisher cannot accept liability for any loss arising from the appearance or non-publication of any advertisement. Information about products and services featured within the editorial content does not imply endorsement by PlantBased magazine. Every efort is made to ensure that all advertising is derived from reputable sources. PlantBased magazine cannot, however, accept responsibility for transactions between readers and advertisers.
Jane Lambert, PlantBased Editor
facebook.com/plantbasedmag @plantbasedmag @plantbasedmag
42 On the cover: Chocolate and Maca Tart with Pistachio Base, p.42 3
s t n e t n co
February 2020
Features 06 News 12 Lifestyle Best Buys 14 Foodie Must-Haves
18
18 Six Ideas for February 31 Out and About 32 Valentine’s Day 64 Gluten-Free Products 75 Healthy Snacks 76 Nutritionist’s Notebook: Calcium 96 Dr Greger: Should we increase our protein intake ater age 65? 108 Special Report: Muscle without meat 110 What I eat in a day: Axel Schurawlow 114 Ten minutes with… Tomi Makanjuola
32 Valentine’s Day 34 Pomegranate Glazed Tofu with Couscous 35 Muthia 36 Beetroot and Thyme Cream Cheese Terrine 38 Asparagus with Chilli Hollandaise 40 Chocolate Covered Strawberry Trufles 41 Watermelon and Mint Sorbet 20 Sweet Potato Soup
42 Chocolate and Maca Tart with Pistachio Base
22 Tropical Overnight Oats 23 Hearty Herby Stew
Recipes 4
24 Rainbow Stir-Fry 27 Valentine’s Tomato and Pesto Galette 28 Chana Masala with Coconut Chutney
Gluten-Free 46 Gluten-Free Chocolate and Vanilla Marble Cake
29 Open Lasagne with Sautéed Mushrooms, Cashew Ricotta, Kale and Trufle Oil
48 Gluten-Free Chicken Style Roast
30 Caramelised Banana and Peanut Butter Crumble with a Cardamom Custard
52 Gluten-Free Quiche Lorraine
50 Gluten-Free Bread
106
70
57
34
54 Quinoa Base Pizza
73 Lentil and Peanut Butter Blondie
56 Gluten-Free Oat Breakfast Mufins
74 Fruit and Nut Sugar Free Chocolate
57 Soy and Bean Sausages 58 Buckwheat and Butternut Squash Gnocchi 60 Gluten-Free Garlic Flatbreads
Five Ingredients
Sweet Traybakes 99 Date Millionaire Shortbread 100 Chocolate Tifin 101 Cherry Bakewell Traybake
61 Pad Thai with Sea Spaghetti
79 Wild Mushroom Risotto
102 Corn Flake Traybake
62 Teriyaki Tofu Skewers
80 Maple Roasted Parsnip Soup
104 Coconut and Mango Flapjack
63 Cornmeal Courgette Fries with Cajun Dip
81 Roasted Parsnips and Cauliflower
106 Oreo Brownie
82 Berry Chia Pudding
Healthy Snacks
85 Spicy Bean and Avocado Wraps
67 Kale Crisps
86 Garlic Mushrooms on Toast with Dill Yoghurt
68 Beetroot Jerky
87 Pease Pudding
68 Blueberry and Raspberry Fruit Leather
88 Mushroom and Leek Pot Pies
69 Oven Dried Fruits
89 Lemon Drizzle Cupcakes
70 Paprika Popcorn
90 Roasted Red Pepper, Garlic and Lentil Pâté
72 Cajun Roasted Chickpea, Walnuts and Pumpkin Seeds
91 Sun-Dried Tomato and Pesto Cavatelli
Competitions 95 Win Vegan Life Live tickets
92 Roasted Carrot and Chickpea Tagine 5
Rounding up the latest plant-based food, health and product news
s w ne
Product of the
month
The meat-free brand Cauldron are making it even easier to go vegan this year, replacing the honey with agave in their Moroccan Falafels. This improvement means that everyone can now enjoy the product whilst being kind to the planet.
Moving Mountains®
£2.25, cauldronfoods.co.uk
partners with high street restaurant
“
Being vegan helped me realize I can say and do what I believe is right. That’s powerful.”
6
- Alicia Silverstone
Pioneering food tech company Moving Mountains® has partnered with the casual dining restaurant group, Lounges, to serve the world’s first foot long, plant-based hot dog. With veganism becoming ever more popular, there’s always room for more high street dining options. This hot dog has been created to ensure that it doesn’t compromise on taste, smell or texture, and emulates meat in every way. Founder of Moving Mountains®, Simeon Van der Molen, commented: “We’re delighted to partner with Lounges restaurant group to list our foot-long Hot Dog. Now, more consumers than ever before can access Moving Mountains®, giving more innovative and high quality plant-based options when eating out that does not compromise on taste.” Available in 125 Lounges establishments across the UK, the new addition will appear in the ‘Burgers & Hot Dogs’ section of the menu and is served with a delicious vegan ‘Gouda cheese’, fried onions, gherkins, tomatoes, pickled onions, American mustard and red pepper ketchup. Head of Food Development at Lounges, Antony Bennett said: “We’ve had lots of demand from customers for delicious plant-based options in our Lounges. The Moving Mountains® jumbo Hot Dog is not only really delicious, it is also replicates a hot dog in every way and is created with natural ingredients including sunflower seeds.” Find your nearest Lounges restaurant location at thelounges.co.uk/locations
February Plant Powered Expo
events
1st - 2nd February; Olympia, London From the creators of VegFest UK, this brand new event promises to bring us the best of plant-based living. The show will play host to over 200 stalls, as well as 12 featured areas with up to 80 classes and presentations. plantpoweredexpo.co.uk
Where to Vegan 8th February; Leicester New Market Square The vegan food-finding website Where To Vegan has teamed up with Leicester City Council to bring you the newest 100 per cent vegan monthly event. With over 20 local & national traders, music, food and drinks, this event is sure to inspire vegans and non-vegans alike. wheretovegan.co.uk
Brighton Vegan Festival 22nd February; Hilton Brighton Metropole This annual festival returns to Brighton for another huge celebration of veganism. Featuring over 80 stalls, the event will include world food caterers, clothing, gits, accessories, charity memorabilia as well as live cookery demos, talks and workshops. veganeventsuk.co.uk
Tell me more about...
coconut oil Coconut oil is such a diverse ingredient; it can be used when making raw desserts to set them, or in place of butter and vegetable oil when baking or frying. It is high in healthy saturated fats, which can boost fat burning and provide your body and brain with quick energy. Not only that, but coconut oil is a great beauty product that can be used to condition your hair, moisturise skin or for oil pulling - an ancient Ayurvedic mouth-cleansing technique.
2
The Balancer candle is a veganfriendly, naturally scented candle, made with soy wax and pure essential oils. The blend of Geranium, Bergamot and Patchouli is beautifully balancing and helps to both ground and uplit; a great stress reliever. £20, blovedcandles.com
1
Dolma’s musk fragrance Vegamusk contains sot notes of jasmine and lily, enriched with creamy nuances of West Indian Sandalwood on a bed of honey and musks cocktail. It will reawaken your senses and let love flow in your heart. £12.50, dolma-perfumes.co.uk
3
Vegan seafood producers to launch in the UK The Dutch company Vegan Finest Foods has announced plans to launch their Vegan ZeaStar in the UK. The brand is a collaboration between Vegan XL and the Vegan Junk Food Bar. The creators have been working on making vegan seafood for many years, striving to achieve the same flavour, quality and texture of fresh sea fish. It has resulted in two revolutionary products: the No Tuna and Zalmon, both made from tapioca starch and seaweed glucose. Sashimi is a traditional Japanese dish made from thinly sliced raw fish. However, due to the bad ecological reputation of tuna and salmon (both species are overfished), this food choice is quickly becoming controversial. A fish-free alternative opens up a new and positive outlook for dishes such as sushi, sashimi and nigiri. The 100 per cent plant-based sashimi became such an internet hit shortly ater its release that it struggled to keep up with demand. Now, just one year ater its launch in the Netherlands, the brand is set to go international. In the Netherlands, Vegan ZeaStar sashimi is on the menu of the popular chain Vegan Junk Food Bar, in Amsterdam and Rotterdam. In the near future, the products will be available in UK shops and restaurants, launched by the distributor of Asian foods, JFC. Visit veganzeastar.com to find out more.
These hand-poured aromatherapy soy wax candles from Made By Coopers are made from sustainably-sourced plant oils and 100 per cent therapeutic grade essential oils. Available in six fragrances: Calm, Happy, Restore, Awaken, Revive and Invigorate. £25, madebycoopers.com
y r a u r F e b picks Take a look at some of our favourite candles 7
Afternoon tea now available at Doxford Hall
A brand new vegan camping experience is arriving in June 2020 VFest UK is a brand new event taking place later this year at Dinton Country Park in Wokingham. Organised by Vegan Events UK, who are partnered with animal welfare and education charity, Miracle’s Mission, they are one of the largest animal-friendly festivals in the UK. The three-day event will play host to a huge line-up of exciting headline acts including the legendary vegan reggae artist, Macka B, with other acts still to be confirmed. There will be entertainment for all the family including fire shows and performers, challenging outdoor activities, workshops, yoga classes, inspiring celebrity chef cookery demonstrations, speeches from international speakers from the world of veganism and informative talks on health and wellbeing. Speakers already confirmed include Extinction Rebellion co-founder, Roger Hallam, Frances Emerony from Borneo, and Catherine Mulhall, a pharmacist with a holistic view of health and healthcare and a leading speaker from Greenpeace. 8
The food promises to be spectacular and diverse, with a huge variety of delicious dishes from around the world to choose from. There will also be an on-site bar with a wonderful choice of vegan alcoholic and non-alcoholic beverages, juices, smoothies, tea and cofee. Festival organiser Victoria Bryceson comments: “We started VFest UK because we love our existing vegan events but these generally focus on helping people to take the first steps to going vegan. We wanted to run an event with more of an aim of helping people look at the next steps to being vegan, i.e. looking ater your fitness and helping the environment. Veganism is such a wonderful way of living that we really wanted to celebrate this and a huge weekend party seems like the perfect way to do this.” “We are also proud that our festival is 100% vegan, palm oil free and single use plastic free.” VFest UK takes place from 26-28 June 2020. For more information and tickets, visit vfestuk.co.uk
Set in a Georgian country house, Northumberland-based hotel and spa Doxford Hall has introduced a vegan and gluten-free aternoon tea. It’s an idyllic setting in which to partake in the quintessential English pastime of aternoon tea, and now guests following a plant-based diet can enjoy this indulgent treat. With a tasty selection of finger sandwiches, light bites and homemade cakes, served alongside a wide selection of tea blends and cofees, guests can enhance the occasion with a walk in the hotel’s beautiful gardens and explore the yew tree maze. Launched last November for World Vegan month, this twist on a traditional favourite is now a permanent fixture on the menu. The announcement coincided with the news from conservation charity The National Trust, who last year revealed their plans to provide a vegan cream tea across all of their UK locations. Prices start from £17.50 per person, and tea is served each day between 2pm - 5pm. Find out more: doxfordhall.com
9
Vegan pizza
Online vegan retailer launches crowdfunding campaign Founded by Karris and Scott McCulloch in 2013, TheVeganKind is an online food and lifestyle store where you can purchase subscription boxes, plant-based treats and other household and beauty products. Now, the retailers have announced they are launching a crowdfunding campaign with Seedrs, one of the UK’s leading equity crowdfunding platforms. The campaign will enable their growing customer base to invest in the business and support the company, as it looks to expand its operations and improve accessibility to a vegan and a plant-based lifestyle. In the last four years, veganism has quadrupled in the UK alone. It’s not just vegans though - 92 per cent of plant-based and vegan meals eaten in Britain were eaten by non-vegans. The UK is at the forefront of the movement, launching more plant-based products than any other nation in the world in 2018. McCulloch commented: “We completed a successful rewards-based crowdfunding campaign at the back end of 2018 and we got lots of questions asking when we would be doing an equity raise and when customers could buy shares in TheVeganKind.” “We are delighted to announce that the time has now come. Our community is at the heart of absolutely everything we do and we are completely focused on improving access to a vegan and plant-based lifestyle.” “The support that we’ve received to date is nothing short of extraordinary and we can’t think of a better way to say thank you than to give our community a chance to join us for the next step of our journey and be a part of the future of food.” Find out more about the campaign at thevegankind.seedrs.com
Sainsbury’s pioneer plant-based products with new range
UK supermarket giant Sainsbury’s are expanding their plant-based range Plant Pioneers. Both fresh and frozen products 10
just got saucy The nation’s favourite frozen pizza brand, Chicago Town, is launching a new pizza, and it’s vegan. The arrival of this Sticky BBQ Jackfruit pizza will give vegans and flexitarians the option to enjoy an indulgent pizza that is jam-packed full of flavour, as this plant-based addition is part of Chicago Town’s Stufed Crust Takeaway range. Promising to take vegan to a whole new level of saucy, gooey goodness, the pizza features the brand’s unique rising dough, topped with juicy peppers and onions, loaded with jackfruit in a sticky BBQ sauce, finished of with tasty, dairy-free mozzarella. If that wasn’t enough, it even comes with their awesome signature tomato sauce and stufed crust. Chicago Town’s Marketing Manager, Rachel Bradshaw, commented: “Bringing pizza to pizza lovers has always been our passion so we’re really excited to be launching Chicago Town’s first ever vegan Stufed Crust Takeaway pizza. We’ve gone to town on our new saucy vegan pizza with a delicious Sticky BBQ Jackfruit topping which is a key trend ingredient in the plant-based market. We can’t wait for it to hit the shelves in January”. Head to chicagotown.com for more.
will be added, in addition to the 200 meatalternative products the retailer already sells. The new products launching include Southern Fried Bites, Hot & Spicy Goujons, Peking No Duck Jackfruit, No Lamb Shawarma Jackfruit, Fishless Fingers and banana blossom - traditionally used in South East Asian and Indian cooking, this ingredient is oten used as a substitute for fish. The increased number of flavoured jackfruit products comes two years ater Sainsbury’s became the first supermarket to introduce pulled jackfruit to shoppers in 2018. Alongside the new additions, firm favourites such as Plant Pioneers’ vegan steaks, Vacon Rashers (which have been fortified with vitamin B12 and iron), their popular Shroomdogs and Jackfruit Quarter Pounders, will all still be available to buy. The frozen range includes family favourites such as Meat-Free Burgers,
Ultimate Plant Burgers, Vegetarian Chicken Nuggets, Cheddar-Style Kievs, Mini Sausage Rolls and Meatless Meatballs. Product developer for Plant Pioneers, Charlotte Gledhill, said: “With more than seven million vegetarians in Britain and the meteoric rise of the flexitarian lifestyle, Britain has certainly got the taste for meat alternatives at meal times. Our new range of plant-based products provide innovative and truly delicious options to take the hassle out of cooking flexitarian. In 2019 we were awarded Best Vegan Supermarket by Vegan Food UK and Best Vegan Sausage for our Chorizo Shroomdogs by PETA. We hope to maintain our position as a leading provider of plant-based alternatives in 2020.” Available online from 1st January 2020, the range can be found in the fresh, frozen and canned veg aisles. See sainsburys.co.uk for more details.
Caffé Nero announces new vegan options for 2020 The coffee shop chain Caffè Nero (caffenero.com) has announced its new ‘Veganero’ menu, featuring brand new products including flaky croissants and succulent vegan sausage rolls. Arriving in early January, the menu has been launched in response to the growing demand for delicious, vegan-friendly options that can be enjoyed at any time of the day. The new products are made from the highest quality Italian-inspired ingredients with delicious food choices set to include options for breakfast, lunch and dessert. Thanks to Caffè Nero’s new vegan pastries, customers can now start their day with one of the UK’s first fresh vegan
raspberry croissants to-go. They are made from plant-based ingredients, using the same method of folding and resting as Caffè Nero’s standard puff pastry, to guarantee a traditional flaky and buttery texture. Lunch options include a ‘sausage’ roll, a ‘meatball’ panini (featuring rich tomato ragu, vegan cheese, mayo and spinach within Caffè Nero’s stonebaked sourdough bread), vegan flatbreads, soups, salads and more. Customers can also satisfy their sweet tooth; Caffè Nero have combined two of their most loved flavours with their new vegan salted caramel and chocolate cheesecake, and are also offering a slice of scrumptious vegan ginger cake.
CEO at Caffè Nero UK, Will StrattonMorris, commented: “We’re committed to offering our customers more choice and the deliciously good food they deserve, whether that is an indulgent treat that hits the sweet spot or a hearty lunch. This menu is not only perfect for those following a vegan diet or purposely trying to reduce their meat intake, in fact, the products are such high quality that you wouldn’t know they were vegan.” Find your nearest Caffè Nero store by using the in-app location finder, available to download on iOs or Google Play.
Jackfruit unveiled as Taste of the Year for 2020 Culinary professionals and consumers across the country have predicted that jackfruit will be the meat alternative of the year in 2020. Following two separate surveys produced by tastecard (tastecard.co.uk), the UK’s largest diners club, jackfruit topped the polls, with both consumers and food experts predicting that the fruit will massively increase in popularity on the high-street restaurant scene. Other popular food choices are set to include turmeric, collard greens and goji berries. Loved by vegans and vegetarians alike, jackfruit has already seen its status rise in recent years with more people trying plant-based diets. Over 300 chefs and restaurateurs predict that jackfruit will be the food on
everyone’s plates and dinner tables in 2020, with research indicating that 12 per cent of people have tried vegetarian and/ or vegan diets in 2019, women being twice as likely to try the diet than men. High street diners can look forward to seeing even more of this ingredient appear on restaurant menus across the country, with brands including Giraffe, Pizza Express and Chiquito already serving dishes featuring jackfruit. Available in most major supermarkets, jackfruit can be used in a variety of ways and in traditional dishes including meatfree fish cakes, Sunday roasts and burgers. To celebrate the tastecard Taste of Year 2020, the diners club is releasing a limited number of its coveted membership cards and will offer members a number of
discounts at more than 6,000 restaurants across the country. tastecard’s CMO, Anwar Sultan commented: “The jackfruit trend is set to soar in 2020 with the ingredient being favoured for mainstream menus and served on dinner tables across the country. I’m really looking forward to seeing how restaurateurs, chefs and home-cooks experiment and incorporate jackfruit within everyday meals”. 11
House of Kojo Propagation Station Perfect for taking cuttings of your plants, this Florence flask wooden propagation station comes with either one or three vases. Propagating your plant cuttings has never been easier! From £7.49, houseofkojo.com
Nourished Vitamins Nourished uses patented 3D-printing technology to combine seven diferent, high-impact active ingredients into customised vegan nutrition stacks. Either complete a short lifestyle questionnaire to receive a recommendation of vitamins and superfoods, or select your own preferences. From £30 a month, get-nourished.com
e l y t s Life Best Buys
The Vegan Kitchen by Rose Glover and Laura Nickoll
Treat yourself in February
An essential guide to understanding what it means to be vegan, The Vegan Kitchen ofers all the know-how you need for a plant-based diet. With over 100 essential ingredients and plenty of delicious recipes, this book will guide you through veganism in an easy and accessible way. £14.99, amazon.co.uk
Lush Groovy Kind of Love bath bomb
Fill your bathtub with peace, love and positivity with this bath bomb by Lush. The combination of rosewood, bergamot and ylang ylang oil will lit spirits and leave your skin toned, balanced and refreshed. £5.95, uk.lush.com
The Green Woman Green Cream A rich and luxurious body cream scented with aphrodisiac essential oils for use all over your body. 100 per cent natural and organic with a rich and creamy base of shea butter, coconut oil and aloe vera for gorgeously sot skin. £15, thegreenwoman.co.uk 12
13
Foodie
Must-Haves Some of our favourites this month
Fiid Plant-based Bowls Fiid brings together nature’s best vegetables, legumes and spices then crats them into delicious plant-based meals. Served in a flexible pouch, the range is natural with no additives or preservatives, and is made using 50 per cent vegetables. From £20.34 for six, eatfiid.com
Ombar Pistachio The newest member of Ombar’s indulgent Centres range is their Pistachio bar. It has a creamy, nutty-flavoured trufle centre wrapped in high-quality, raw Ecuadorian dark chocolate, is all-natural, plant-based and free of refined sugar. £1.99, ombar.co.uk
MadeGood Granola Bars These organic, vegan granola bars are free from the most common food allergens and boast a good source of vitamins from six diferent vegetables. Available in three flavours: Chocolate Chip, Chocolate Banana, and Mixed Berry. From £2.79, Asda
14
Jitterbug Apple Cider Vinegar Tonics
Mermaid Pink Gin 38% ABV
This guilt-free sparkling tonic is designed to revitalise from within. It is clinically proven to support improved digestion and gut health whilst encouraging clean living, all at only 39 calories a bottle. Available in three flavours: Lemonade Swing, Orange Jive and Berry Hop. From £2.99, jitterbuglife.com
Aromatic and refreshing, Mermaid Pink Gin infuses the flavour of fresh Isle of Wight strawberries with the smooth yet complex taste of Mermaid Gin, a blend of lemon zest, grains of paradise and fragrant rock samphire. From £40, Marks & Spencer
Origin Kitchen Creamed Cashew Made by blending fresh vegetables, herbs and spices with creamy cashew nuts, Origin Kitchen’s range is available in six flavours: Italian Tomato, Mushroom & Dill, Pea & Mint, Roasted Red Pepper, Three Nut Pesto or Thai Sweet Potato. Find them on stand K9 at Vegan Life Live (14th & 15th March) originkitchen.co.uk
S.Pellegrino Essenza Range The iconic sparkling water brand has unveiled its new range, Essenza. Low in calories and bubbling with Mediterraneaninspired aromas, choose from three refreshing flavour combinations: Lemon & Lemon Zest, Dark Morello Cherry & Pomegranate and Tangerine & Strawberry. From £1.59, selected Tesco Express and Co-op stores
Silly Greens Fresh Herbs Silly Greens delivers fresh herbs, direct to your door. The boxes arrive in the post and grow out of the box; each comes with a new selection to try. Subscription available every week or every month, giving you everything you need to start a little green revolution. From £12, sillygreens.com
Mummy Meagz Chuckie Egg Mummy Meagz has hatched an indulgent Easter treat. Crack open the Chuckie Egg’s rich chocolate shell to reveal a sweet creamy inside, with gooey ‘yolk’ at its heart. Vegan and palm oil-free, these eggs can be enjoyed by everyone this Easter. £1.49, mummymeagz.co.uk
CoFresh Grills Cofresh’s most popular potato-based Grills snacks are now available in handy 20g packs. Deliciously spicy, they come in Chilli & Lemon, Jalapeño, Peri Peri and Sweet Chilli flavours, and are a guaranteed taste sensation. From 38p, Amazon and Ocado 15
Subscription Beneits HUGE SAVINGS with our subscription packages
Please subscribe me to PlantBased Magazine
DELIVERY INCLUDED direct to your door (or download to your digital device)
I enclose a cheque for the amount of: Europe £34
UK £19.99
US £38
Rest of the World £38
Print 6 issues £19.99*^
YOUR DETAILS (Please complete whole form) Mr | Mrs | Ms: Address:
(Save over 33%) Print only (Auto Renewal) payment every six issues
Postcode: Telephone: Email:
*RRP £29.94. Based on UK subscription. PlantBased is published 12 times a year. European and worldwide subscription prices will difer due to international shipping costs. ^ Continuous payment will autorenew ater 6 months. Cancel at any time by email (hannah.allen@primeimpact.co.uk) or phone (01787 224040).
PAYMENT DETAILS Please enclose a cheque for the amount specified above, made payable to Prime Impact, in an envelope addressed to:
Digital 6 issues £16.99
Prime Impact Events and Media, Park House, The Business Centre, Earls Colne Business Park, Earls Colne, Colchester, Essex, CO6 2NS
(Save 30%)
WAYS TO SUBSCRIBE 1. Online at subscribe.plantbasedmag.com 2. By phone on 01787 224040 3. By completing this form and returning it to us in an envelope addressed to: Prime Impact Events and Media, Park House, The Business Centre, Earls Colne Business Park, Earls Colne, Colchester, Essex CO6 2NS (for one of payments only)
PlantBased is published 12 times a year. European and worldwide subscription prices will difer due to international shipping costs.
PB28
Visit subscribe.plantbasedmag.com
Pay today with
All magazines are posted in a 100% COMPOSTABLE potato starch bag 16
SUBSCRIBE TODAY Only £19.99 for 6 issues And receive a FREE Joseph Joseph Nest™ Measure worth £12
T
his 8-piece measuring set features cup sizes ranging from ¼ tsp (1.25ml) to 1 cup (250ml). Perfect for all the plantbased recipes you’ll be whipping up in the kitchen! Joseph Joseph are renowned for their functional, problem-solving household products and this is practical, space-saving kitchenware. The individual elements stack together and snap securely for easy compact storage in your kitchen drawer.
Terms and Conditions • First 50 subscribers only • Ofer ends 12th February 2020 • UK print subscription only
worth £12! Inside every issue • Exclusive recipes from the PlantBased Kitchen • A round-up of some of the best plant-based menus and eating out options • All the latest product news and launches • Nutritional advice and guidance from plant-based experts ...and so much more.
3 easy ways to subscribe Online: subscribe.plantbasedmag.com Telephone: 01787 224040 Post: Complete the form opposite 17
Six ideas for
y r a u r b e F
Snowdrop spotting and pancake flipping Celebrate Galentine’s Day
The idea of Galentine’s Day might be new to you, depending on how familiar you are with Parks and Recreation, an American television show. The main character, Leslie Knope, gathered her best female friends for a special breakfast on the day before Valentine’s Day: “Ladies celebrating ladies.” Here at PB, we can get behind any celebration that involves breakfast food, so we encourage you to have your own Galentine’s Day breakfast. If a long and lazy breakfast on a Thursday doesn’t work for you, move your Galentine’s fun to the weekend, and plan a tasty morning meal for your favourite females. May we suggest smashed avocado on toast, flufy pancakes, smoothie bowls and homemade crumpets. All washed down with a mimosa or two!
Spot some snowdrops Ater the long winter months, February starts to bring with it bursts of life in UK gardens and green spaces. While the degrees on the thermometer might still be languishing in single figures, spotting some beautiful flowers should help to lit your spirits. Snowdrops are one of the earliest blooms to appear, and are a sure sign that spring is on its way. There are 20 diferent species of snowdrop, and they are incredibly resilient; they bloom through frozen ground, and will even flower beneath a bed of snow! They will blossom before springtime favourites dafodils, and bring with them the promise of longer and warmer days to come. If you’d like to find the best places to see them, take a look at the National Trust website: nationaltrust.com/lists/places-to-see-snowdrops
Enjoy an extra day 2020 is a leap year, meaning that we have an extra day in February. Due to the amount of time it takes for the earth to complete its orbit around the sun (365 days, 5 hours, 48 minutes and 46 minutes), adding an additional day in February 18
quadrennially means that the calendar year and the astronomical year continue to line up. What will you do with your 29th February? We suggest donating your day; volunteer with a local charity, or litter pick in your area. You could run errands for a neighbour who needs help, or babysit for a friend.
Have a slice (or two) Celebrate National Pizza Day on 9th February the only way possible, by enjoying a slice or two of the good stuf. The origins of pizza are somewhat disputed, with reports of baked bread with toppings going back as far as 6th century BC. But the dish that we have come to know and love originated in 16th-century Naples, and has since taken on a life of its own and become one of the world’s most popular dishes. Vegans are now in the position of being able to order a plant-based pizza at most high-street restaurants and takeaways. Gone are the days when a vegan pizza meant no cheese; restaurants are using all types of alternatives to ensure that we’re not missing out, and we can celebrate National Pizza Day along with everyone else!
Fairtrade fortnight Every year, the Fairtrade Foundation dedicates two weeks to Fairtrade Fortnight, a campaign designed to draw attention to the people who grow our food, drinks and the cotton in our clothes. These people are oten underpaid and exploited; the Fairtrade Foundation exists to ensure better prices, decent working conditions, local sustainability and fair terms for them all. Vegans already know about the power that lies in simple shopping choices; by choosing not to buy animal products, we send a clear sign that we do not support animal exploitation. Choosing to buy Fairtrade products works in the same way, and it makes a huge diference to the lives of the people who are putting food on our tables. Find out more about Fairtrade Fortnight at fairtrade.org.uk
Flip a pancake In the Christian calendar, the period of Lent begins on Ash Wednesday. Throughout Lent, which commonly lasts until the day before Easter Sunday, many Christians fast, or abstain from certain luxuries. With this in mind, the day before Lent begins is traditionally a day to indulge, with the idea that rich and fatty foods are consumed before the period of fasting begins. In the UK, we mark this day as Shrove Tuesday, or Pancake Day. Being vegan needn’t be any barrier to enjoying as many pancakes as you can fit in; there are various diferent ingredients you can use to replace the egg that is commonly used. Check out the PlantBased website for inspiration (plantbasedmag.com); the only problem you might have is deciding on a topping! ■
19
Sweet Potato Soup • • • • • •
3 stalks lemongrass 2 tbsp coconut oil 1 small onion (about 130g), diced 3 cloves garlic, smashed 1 tbsp fresh ginger, minced 2 Thai chillies, sliced (omit if you don’t like it spicy!) • Salt, to taste • 700g sweet potato, cubed and cooked • 1 tbsp coconut aminos (optional) • 960ml (4 cups) vegetable broth • 1 tbsp fresh coriander, chopped (optional) • 240ml (1 cup) UFC Velvet To serve (optional): • Juice of one lime (about 2 tbsp) • Spring onions, sliced • Toasted coconut flakes • Pumpkin seeds 20
1 Peel 1 or 2 of the dry outer leaves of the lemongrass and slice into 4-inch sections. Discard the very thin, dry parts of the stalk. Take a kitchen mallet and bash the bottom sections of the lemongrass to release more flavour. Set it aside. 2 Heat the coconut oil in a large pan, over medium heat. Add the onion, garlic, and ginger and allow to cook for about 4 minutes, stirring occasionally. Add the chilli and ½ teaspoon of salt then continue to cook for another minute. 3 Add the sweet potato, coconut aminos, broth, remaining salt, and coriander (if using it). Lay the pieces of lemongrass over the sweet potato, but make sure they are submerged under the broth. Placing the lemongrass here will make them easier to remove when the soup is done cooking.
4 Cover the pan and bring the broth to boil. Reduce the heat to low and simmer for another 10 to 13 minutes, covered. The soup is ready when the squash is fork tender. 5 Uncover the pan and let the soup cool for 10 minutes. 6 Use tongs to remove the lemongrass and proceed to add UFC Velvet. 7 Move the soup to a high-speed blender and blend until smooth (you could also use an immersion blender and blend the soup straight from the pan). 8 Serve it with lime juice, spring onions, toasted coconut, and toasted pumpkin seeds (or whatever floats your boat). Recipe from coconut-merchant.com
21
Tropical Overnight Oats Serves: 2 Make these overnight oats in advance and simply grab-and-go in the morning. This tropical combination brings a delicious taste of sunshine to start the day, and there is no added sugar, letting the sweetness of the fruits shine through. Mango is full of vitamin C and the oats are packed with beta glucans, which are great for your heart and cholesterol, as well as releasing energy slowly. • • • • • • • • • • • • •
100g rolled oats 10g almonds (skin on) 10g cashews 5g flaked coconut 20g dried fruit 250ml unsweetened plant-based milk A pinch of salt 1 medium mango 1 lime 200g unsweetened plant-based yoghurt A small handful of fresh mint leaves ½ tbsp flaxseeds 1 passionfruit
You will also need: • Fine grater or microplane • 3 airtight containers 1 The night before you want to eat your Tropical Overnight Oats, preheat your oven to 180°C/350°F/Gas 4. Spread the oats, almonds, cashews and flaked coconut over the baking tray (keeping them separate) and bake in the oven for 5 minutes, until golden brown (be careful they don’t burn). 2 Place the oats and dried fruit in an airtight container, pour in the milk and add the salt. Stir everything together, put the lid on and place the container in the fridge. 3 Roughly chop the toasted nuts and put them in a separate container along with the flaked coconut. Put the lid on and set to one side. 4 Slice the mango lengthways down either side of the stone, spoon out the flesh, cut the mango into bite-sized chunks and put the chunks in a container. Zest the lime into the container. Put the lid on the container and put the container in the fridge. 5 The following morning, layer the overnight oats, nuts, chopped fruit, yoghurt, mint leaves and flaxseeds. Halve the passionfruit and serve the oats immediately, with the passionfruit halves.
22
Recipe from BOSH! Healthy Vegan by Henry Firth and Ian Theasby. Published 26th December (HQ, HarperCollins). Photography: Lizzie Mayson.
Hearty, Herby Stew Serves: 2 This warming dish makes for a perfect winter meal, and there’s no need for any extra rice or breads as it’s so filling. It is high in protein from the beans and lentils, and the huge amounts of fresh herbs add an extra healthy boost of flavour and nutrients. A serving of this will give you a good dose of vitamin C, K, A, C, folic acid and iron in your diet. • 1½ tbsp olive oil • 3 eschalion (banana) shallots (about 100g), peeled and finely diced • 2 carrots, peeled and finely chopped • 1 celery stick, trimmed and sliced • 2 large garlic cloves, peeled and grated • 8 sprigs fresh thyme, leaves picked and chopped • 2 sprigs fresh rosemary, leaves picked and chopped • 4 fresh sage leaves, thinly sliced • 250g new potatoes (any larger potatoes can be halved) • 1 400g tin green lentils in water, drained and rinsed
• 1 400g tin cannellini beans in water, drained and rinsed • 200g cavolo nero, tough stems removed and leaves shredded • 15g fresh parsley leaves, roughly chopped • 1 lemon, halved • 50ml white wine • 250ml vegetable stock • 500ml water • 1 bay leaf • 2 tsp Dijon mustard • 1 tsp yeast extract (e.g. Marmite) • 2 tbsp nutritional yeast • Salt and black pepper, to season • Crusty wholemeal bread, to serve You will also need: • Fine grater or microplane • Stock pot 1 Heat the olive oil in a large saucepan or stockpot over a medium heat. Add the shallots, carrots and celery and a pinch of salt to the pan and cook, stirring for 4-5 minutes. Add the garlic and stir for 1 minute. 2 Add the thyme and rosemary and stir for a further minute, followed by the wine and simmer for 1 minute.
3 Next, add the stock, water, bay leaf and mustard and bring to a gentle simmer. Add the new potatoes and cook for 12-15 minutes until the potatoes are tender. 4 Season to taste with salt and pepper. 5 Add the lentils and cannellini beans to the stew, along with the juice of half the lemon and simmer for 3-4 minutes. Add the cavolo nero, sage, yeast extract, and 10g of the parsley and stir for 2 minutes. Taste the stew, check the tenderness of the potatoes and season again with salt and pepper. 6 To serve, ladle the stew into bowls, squeeze over lemon juice to taste, and season with salt and pepper, if needed. 7 Sprinkle with the nutritional yeast and the remaining parsley and serve immediately with crusty wholemeal bread.
Recipe from BOSH! Healthy Vegan by Henry Firth and Ian Theasby. Published 26th December (HQ, HarperCollins). Photography: Lizzie Mayson.
23
You will also need: • Blender • Fine grater or microplane • Saucepan • Wok 1 Begin by making the sauce by peeling and roughly chopping the garlic and halving the limes. Remove the stems from the chillies, cut them in half lengthways and remove the seeds if you wish. Put the garlic cloves, soy sauce, sesame oil, rice wine vinegar, chillies and coriander leaves into the blender. Squeeze the lime juice into the blender and blitz to make a sauce. Taste, tweak and season to perfection with salt and pepper and keep to one side. 2 Now, prep the components of the stir-fry. Peel and thinly slice the red onion and peel the ginger by scraping of the skin with a spoon, then grate. Trim, halve and core the red pepper, then thinly slice. 3 Remove the tough stalks from the cavolo nero and thinly slice the leaves then trim and quarter the Tenderstem broccoli lengthways. Halve the baby sweetcorn lengthways and peel the carrot and cut it into matchsticks. Cook the edamame following the packet instructions. 4 Trim and thinly slice the radishes then trim and thinly slice the spring onion. Cut the lime into wedges. 5 Next, prep the noodles by cooking them following packet instructions. Drain in a sieve, tip them back into the saucepan, pour over the sauce and toss to combine.
Rainbow Stir-Fry Serves: 2 This dish is exactly what we mean when we say ‘eat the rainbow’. Just look at all that colour! It’s a super-quick dish to cook so get everything ready before you start. Use an oil with a high smoke point, like rapeseed oil, so that it doesn’t burn. This stir-fry contains edamame beans, noodles and cashew nuts, but to boost the protein even further add a little tofu. For the sauce: • 3 garlic cloves • 3 limes • 1-2 fresh red Thai chillies • ½ tbsp soy sauce • 1 tsp sesame oil • 1½ tbsp rice wine vinegar • 20g fresh coriander leaves 24
For the stir-fry: • 1 red onion • 5cm piece fresh ginger • 1 red pepper • 40g cavolo nero • 50g Tenderstem broccoli • 50g baby sweetcorn • 1 carrot • 50g frozen edamame beans • 150g wholewheat noodles • ½ tbsp rapeseed oil • 1 tsp sesame oil • 60g mangetout • Salt and black pepper To serve: • 25g cashews • 4 radishes • 1 spring onion • 1 lime, cut into wedges • 10g fresh coriander leaves • 1 tbsp mixed sesame seeds
6 To make your stir-fry, heat the rapeseed oil in the wok over a high heat. Add the red onion, ginger, pepper and a pinch of salt and stir (or toss) for 1 minute followed by the broccoli and baby sweetcorn and stir for 1 minute. Add the cavolo nero, edamame and sesame oil and stir for 1 minute. 7 Add the carrot and mangetout and stir for 1 minute then tip the cooked noodles into the pan and stir for 1 minute. 8 To serve, plate up the stir-fry, sprinkle it with the cashews, radish, spring onion, coriander leaves and sesame seeds and serve immediately with the lime wedges.
Recipe from BOSH! Healthy Vegan by Henry Firth and Ian Theasby. Published 26th December (HQ, HarperCollins). Photography: Lizzie Mayson.
25
• Recipe and photography by Emma Carter for the ICSAAccredited CNM Natural Chef Diploma training. College of Naturopathic Medicine (CNM) has a 22-year track record training successful natural health professionals. Colleges across the UK & Ireland. www.naturalchef.com, 01342 410505 26
Valentine’s Tomato and Pesto Galette Serves: 4 Free from refined sugars and gluten, this savoury galette is a visual feast, with its vibrant reds suitable for a Valentine’s spread, loaded with sweet tomatoes, a layer of aromatic basil pesto and encased in a crumbly buckwheat pastry. Tomatoes are rich in vitamin C, potassium, folate and lycopene which supports heart health and basil is not only good for digestion but helps fight depression. Easy to make, the galette can be eaten hot or cold, beautifully accompanied by a green salad with olives and capers to tingle your taste buds. For the pastry: • 6 tbsp cold water • 2 tsp ground linseed (flaxseed) • 2 tsp dried oregano • 120g (1 cup) buckwheat flour • 1 tbsp arrowroot powder • 60g (½ cup) ground almonds • 75g (⅓ cup) coconut oil, sotened • A generous pinch of sea salt • A generous pinch of black pepper
For the illing: • 250g (1 cup) mixed size and colour tomatoes, sliced • 2 tbsp of organic free-from pesto - bought or homemade • 1 tsp dried oregano • 1 tbsp fresh chopped basil • ½ tbsp olive oil • A pinch of sea salt • A pinch of black pepper
5 Remove the dough from the fridge and place on the parchment-lined oven tray. Roll the dough out between two sheets of baking paper to form a circle roughly half a centimetre thick.
To accompany: • Green salad with olives and capers (optional)
7 Layer the sliced tomatoes in a random overlapping fashion over the pesto. Sprinkle over the oregano and a little salt and pepper.
1 To prepare the pastry, add the buckwheat flour, ground almonds, arrowroot powder, ground linseed, oregano, salt and pepper to a mixing bowl. Stir together well to combine.
8 Carefully fold and pinch the edges up around the filling, slightly overlapping the tomatoes. This can be quite rustic and not neat.
2 Add the coconut oil and rub into the flour mixture with your fingers to combine.
9 Transfer back to the fridge for ten minutes to re-chill the pastry.
3 Add the cold water a little at a time and bring the mixture together with your hands until a dough forms. Wrap the dough in baking paper and refrigerate for 20 minutes.
10 Transfer to the oven for 30 minutes to bake until cooked through and the pastry is crisp and golden.
4 Preheat the oven to 190°C/375°F/Gas 5. Line a shallow oven tray with silicone-free baking parchment.
6 Discard the top sheet of baking paper. Spoon the pesto into the centre of the dough and spread evenly across the base leaving a 1-inch border around the edge of the pastry.
11 Drizzle with the olive oil and scatter with fresh basil to serve.
27
Recipe from Rebel Recipes by Niki Webster. Published December 26th (Bloomsbury, RRP £26). Photos: Kris Kirkham.
Chana Masala with Coconut Chutney Serves: 2 • • • •
300g cherry tomatoes, sliced 1 400g tin chickpeas, rinsed and drained 2-3 tbsp coconut yoghurt ½ tsp coconut sugar or sea salt flakes
For the spice paste: • 2 tbsp rapeseed oil • 1 large onion, roughly chopped • 2 tsp cumin seeds • 6 garlic cloves, peeled • A thumb-sized piece of ginger, peeled and roughly chopped • 2 tsp ground coriander • ¼ tsp dried chilli flakes • 40g fresh coriander, including the stalks, roughly chopped • 1 tsp ground turmeric For the coconut chutney: • 50g unsweetened desiccated coconut 28
• A thumb-sized piece of ginger, peeled and finely grated • ½ small green chilli, deseeded • Juice of ½ lime • 2 tsp rapeseed or flaxseed oil • ½ tsp black mustard seeds • ½ tsp cumin seeds • 6 curry leaves To serve: • Toasted hazelnuts • Fresh coriander leaves 1 Firstly, make the spice paste by adding all the paste ingredients to a food processor, blender or pestle and mortar. Blitz (or pound) to a chunky paste. Set aside. 2 Next, make the chutney. Add the desiccated coconut to a small bowl and cover with boiling water. Leave for 10-15 minutes for the coconut to rehydrate and soten. Drain and reserve about 125ml of the soaking water. 3 Add the sotened coconut, ginger and chilli to a food processor or spice grinder. Blitz until smooth and then add some of the
reserved coconut soaking water to loosen if needed. Add in 1½ teaspoons of salt and the lime juice. 4 Pour the oil into a small frying pan and, once hot, add the mustard seeds. Fry gently until the seeds start to pop, then add the cumin seeds and curry leaves. Sauté for a few seconds. Add the tempered spices and oil to the chutney and mix well. 5 Heat a large frying pan over a medium heat and add the spice paste. Fry for 5 minutes, add the tomatoes and cook for 3-4 minutes, until beginning to soten. Pour in 200ml of water, turn down the heat to medium-low and simmer for 30 minutes. 6 Finally, add the chickpeas to the pan, stir to combine, then stir in the yoghurt and, if using, the coconut sugar. Taste and adjust the seasoning. 7 Serve the chana masala topped with coconut chutney, toasted hazelnuts and coriander.
Open Lasagne with Sautéed Mushrooms, Cashew Ricotta, Kale and Trule Oil Serves: 4 • 6 dried egg-free lasagne sheets For the cashew ricotta: • 150g cashews, soaked in water for at least 4 hours • 3 tbsp nutritional yeast flakes • 1 tsp apple cider vinegar • ½ tsp garlic powder • Sea salt flakes and freshly ground black pepper For the mushrooms and kale: • 1 tbsp olive oil • 125g button mushrooms, sliced • 4 field mushrooms, sliced lengthways • 2 handfuls of kale, tough stalks removed and roughly chopped For the topping: • 2 tbsp toasted hazelnuts or toasted pine nuts • A drizzle of trufle oil • 1 thyme sprig, leaves picked 1 Drain the cashews and add to a food processor or blender, along with the rest of the ingredients for the cashew ricotta and 120ml of water. Blitz to a smooth paste. Season to taste with salt and pepper, then set aside. 2 Bring water to the boil in a large wide pan. Add the lasagne sheets and simmer for 12 minutes or so until just cooked in the middle. Drain and refresh in cold water, then place on paper towels to drain. 3 Heat the olive oil in a small frying pan, add in the mushrooms and fry for a few minutes until sotened. Add the kale and sauté for a minute or so until wilted. Season well and set aside. 4 Place the lasagne sheets on top of each other then cut in half across the middle. Take two of the half sheets and spread the cashew ricotta on top of each sheet. Place onto two plates. Build by layering mushrooms and kale, followed by another lasagne sheet with cashew ricotta. Repeat to make three layers. 5 Top with toasted hazelnuts, a drizzle of trufle oil, fresh thyme and a sprinkle of salt.
Recipe from Rebel Recipes by Niki Webster. Published December 26th (Bloomsbury, RRP £26). Photos: Kris Kirkham. 29
Recipe from Rebel Recipes by Niki Webster. Published December 26th (Bloomsbury, RRP £26). Photos: Kris Kirkham.
Caramelised Banana and Peanut Butter Crumble with a Cardamom Custard Serves: 8-10 Dry ingredients: • 100g ground almonds • 50g jumbo oats • 3 tbsp rice flour • 2 tbsp ground flaxseeds • 3 tbsp sunflower seeds • 1 tsp ground allspice • 1 tsp ground cinnamon • ½ tsp ground cardamom • A pinch of ground nutmeg • ½ tsp sea salt flakes • 1 tsp baking powder Wet ingredients: • 6 tbsp good-quality peanut butter • 6 tbsp maple syrup • 1 tsp almond extract • 1 tsp vanilla extract
30
For the caramelised bananas: • 2 tbsp coconut oil • 6 ripe bananas, sliced in half • A splash of maple syrup • 1 400ml tin coconut milk • 2 tbsp desiccated coconut • 6 pitted Medjool dates, roughly chopped For the cardamom custard: • 500ml almond milk or other plant-based milk of choice • 1-2 tbsp maple syrup • 1 tsp ground cardamom • 1 tsp vanilla extract • 2 tbsp corn flour, mixed with 6 tbsp water to make a paste
4 Add the bananas to a large baking dish. Pour the milk over the top, sprinkle over the desiccated coconut and scatter over the dates. 5 For the crumble, mix the dry ingredients together in a bowl. In a separate small bowl, mix together the peanut butter, maple syrup, almond and vanilla extracts. Add this wet mixture to the dry mixture and stir thoroughly to bring the ingredients together, then use your hands to form a crumbly mix. 6 Spread the crumble topping over the bananas and bake for 25-30 minutes, until golden. Remove from the oven and allow to cool a little.
1 Preheat the oven to 180°C/350°F/Gas Mark 4. 2 To caramelise the bananas, melt the coconut oil in a large frying pan then, add in half the sliced bananas (depending on how large your pan is, you might want to do this step in batches). 3 Add a splash of maple syrup and allow the bananas to caramelise. Turn over to caramelise the other side. Remove from the pan, scraping the pan for any sticky caramelised bits, into a bowl and set aside. Repeat the process with the remaining bananas.
7 Meanwhile, make the custard by adding the almond milk, maple syrup, ground cardamom and vanilla extract to a small saucepan. Place over a medium-high heat, bring to the boil, then reduce the heat to medium. Add in the corn flour-water paste and cook, stirring continuously, until thickened. 8 Serve the crumble with the custard poured over the top.
Out
and
About
Our top tips for eating out this month Wagamama launches mamago a new grab-and-go London store Popular high street restaurant chain Wagamama has launched mamago, a new grab-and-go food concept. Inspired by travels across Japan, the first outlet opened in the heart of London on Fenchurch Street in November, and, as we’ve come to expect from vegan-friendly Wagamama , there is a good selection of plant-based options on the menu. Amongst the rice bowls on ofer, the vegan option is a cauliflower katsu rice bowl, while the noodle options are teriyaki mushroom mama noodles, and tofu golden laksa. Also available is a sticky jackfruit wrap, and teriyaki mushroom and avocado salad, while there’s a whole host of vegan friendly sides, snacks and desserts, including miso soup, an edamame pot, and a matcha coconut bar. The new store will be open from 7am to 6pm, with every dish cooked fresh to order. mamago has eliminated traditional plastic
packaging by using card and corn starch packaging materials. Executive chef Steve Mangleshot said: “All the dishes have been developed with health in mind which means that there is no guilt to eat at mamago every day for breakfast and lunch. I have taken inspiration from my travels to Japan when developing these dishes. In Japan so much of the food is
Meal of the Month The PB team’s favourite meal this month Buttermilk Burger Tipsy Vegan, 68-70 St Benedicts St, Norwich, NR2 4AR Buttermilk fried seitan burger with chipotle slaw, lettuce, tomato and house mayo. Served with parmesan and herb chips and your choice of house dip. We enjoyed it with a few side dishes: Mac & Cheese with Paprika Breadcrumb & Chives, Cajun Seasoned Corn-on-theCob, and Autumn Salad with Charred Sprouts, Beetroot Hummus & Toasted Walnuts. thetipsyvegan.co.uk
designed to be eaten on the go and we have always wanted to bring some of those ideas back here.” See the full menu at wagamama.com/mamago
New vegan options on Brighton Palace Pier A brand new vegan takeaway is set to open on Brighton Palace Pier, ofering hot and cold food options, and a variety of smoothies. Veg Up Your Day is due to open mid-January for weekends only initially, with its totally vegan menu also available for home delivery. The Palm Court restaurant on the pier is also adding a vegan menu, with main courses and desserts on ofer. The pier’s new plant-based oferings will include everyone’s favourite seaside food: ‘fish’ and chips! Find out more at brightonpier.co.uk 31
s ’ e n i t n e l a V Day
Share a romantic feast with the one you love
ter Christmas has come and gone, high street shops start to festoon their windows with red hearts, and cupids: Valentine’s Day is approaching. It’s a divisive day, with some choosing to ignore it altogether, and others embracing it as a special opportunity to celebrate their love. The old proverb might suggest that the way to a man’s heart is through his stomach, but we’re not sure it’s fair to limit that to men; we think cooking a delicious meal for anyone is a great way to show that you love them! With that in mind, we’ve decided to
A
32
create a Valentine’s Day menu to ensure that romance is in the air this February. If you’re in a relationship, chances are that you share meals with your partner regularly, but we’re willing to bet that they are routine meals that are prepared quickly and easily. In the whirlwind of everyday life, it can be hard to carve out space to spend real time creating delicious food to enjoy with the one you love. Sharing a meal with a partner can be an act of love. You could share the work in the kitchen, and use it as an opportunity to spend quality time together. Or, create a
Valentine’s feast for your partner by pouring your love into your cooking, and surprise them with a three-course meal that will create the perfect romantic atmosphere. Our Valentine’s recipes contain some carefully selected ingredients that are believed to contain natural aphrodisiac properties, meaning that these recipes should help you set the mood. Aphrodisiac means something, usually food, that causes sexual desire in people. Though reports vary on the efectiveness of foodstufs as an aphrodisiac, we truly think that the combination of the food, the most romantic day of the year, and time spent with the one you love cannot fail to inspire passion! Find out more about some ingredients that are believed to have aphrodisiacal efects.
Maca Maca is a sweet root vegetable that is native to Peru. It’s commonly ground up into a powder, and is oten used in smoothies and
Valentine’s Day
baking. Its libido-increasing efects have been researched, and various studies suggest that there is some truth to the claim that it can increase sexual arousal when consumed regularly. Try our Chocolate and Maca Tart (p.42) for your maca fix.
Fenugreek Used extensively in Indian dishes, Fenugreek is used for both its leaves and seeds. It has been incredibly popular in Ayurvedic medicine for hundreds of years, and is believed by many to help increase breast milk production, and to help with digestive problems. Suficient research has not been conducted that definitively proves any of fenugreek’s health properties, but many also believe that it is a natural aphrodisiac, with compounds that increase testosterone and oestrogen. (Pregnant women and those using blood-thinners should avoid fenugreek.) Our Muthia recipe (p.35) contains a dose of fenugreek leaves.
Chocolate The idea of chocolate as an aphrodisiac has been around for a long time, and it seems to come from the fact that it contains phenylethylamine. This organic compound is known to stimulate the brain’s pleasure centres, and has therefore been connected with increasing sexual desire. Though the evidence suggests that the phenylethylamine is metabolised before it has any efect, there’s no reason to discount it entirely as an aphrodisiac. Anything that tastes as good as chocolate is bound to make you feel good, and that will inspire you to enjoy your time with your partner. Check out our recipe for Chocolate Covered Strawberry Trufles (p.40).
Chillies Maybe it’s a cliché to suggest that hot foods like chillies will help to spice things up in the bedroom, but there might just be some truth to it. According to experts at Northwestern University, when you eat chillies, due to the
heat on your tongue, your brain interprets this as pain, and releases endorphins. This is the body’s way of blocking pain signals, but they are feel-good chemicals, and can help to make us feel good, the way we do ater we exercise. So again, if we’re feeling good, this is a great way to ensure we’re in the mood to enjoy time with our partners. Our Asparagus with Chilli Hollandaise recipe (p.38) is a great starter idea for your Valentine’s feast. While the research into natural aphrodisiacs is not conclusive, we firmly believe that the act of eating a home-cooked, delicious meal with your partner is an act of love that will help you rediscover your passion for each other. Take your time with the preparation and the eating, and spend time with each other. Enjoy your Valentine’s Day with the one you love. ■ Consult your doctor before consuming any supplements or food that may interact with medication or existing medical conditions. 33
Pomegranate Glazed Tofu with Couscous Serves: 2 Pomegranate is considered an aphrodisiac with reports of it increasing testosterone by up to 30%. This tofu dish makes a delicious Valentine’s dinner. For the pomegranate glazed tofu: • 2 cloves of garlic, puréed • 2 tsp smoked paprika • 1 tsp dried rosemary • 2 tsp dried oregano • 1 tbsp lemon juice • 4 tbsp pomegranate molasses • 280g (10oz) extra firm tofu, sliced For the couscous: • 1 tbsp olive oil • ½ cauliflower, cut into small florets • 1 carrot, chopped • 1 red pepper, chopped • 1 red onion, chopped • 2 tbsp herbes de Provence • 120g (4oz) couscous • 1 tbsp lemon juice • 240ml (1 cup) vegetable stock • ½ pomegranate, seeds only 1 To make the glazed tofu, add the garlic, paprika, rosemary, oregano, lemon juice and pomegranate molasses to a bowl and whisk together. Add the tofu to the bowl, mix and leave in the fridge to marinate for one hour. 2 Preheat the oven to 200°C/400°F/Gas 6. For the couscous, add the oil, cauliflower, carrot, red pepper, onion and herbes de Provence to a bowl and mix well, season to taste. Spread over a baking tray and roast for 30-40 minutes until cooked through and nicely roasted. 3 Add the roasted vegetables, couscous and lemon juice to a bowl and mix together. Bring the stock to the boil, add to the bowl and cover with cling film. Let this sit for 10 minutes until the stock has been absorbed, then use a fork to fluf up the couscous. Season to taste then stir through pomegranate seeds. 4 Add the tofu to a lined baking tray and bake for 30 minutes until the glaze has become sticky and the tofu is firm. Serve the tofu on a bed of couscous.
Per serving (647g) Calories 776, Fat 22g, Saturates 3.2g, Carbohydrate 118g, Sugars 50g, Fibre 17g, Protein 39g, Salt 2.4g
34
Per serving (82g) Calories 266, Fat 6.3g, Saturates 0.6g, Carbohydrate 38g, Sugars 1.4g, Fibre 7g, Protein 15g, Salt 0.01g
Muthia Makes: 6-8 This Indian snack makes a great starter or side dish for a Valentine’s Day meal. Fenugreek contains compounds that the body uses to produce oestrogen and testosterone, giving it aphrodisiacal properties. • • • • •
3 tbsp dried fenugreek leaves 100g (3.5oz) gram flour 4 tbsp plain flour ¼ tsp chilli powder ½ tsp turmeric
• ½ tsp ground fenugreek • 2 tbsp oil • 80ml (⅓ cup) water • Oil for frying 1 Add the fenugreek leaves, gram flour, plain flour, chilli powder, turmeric, fenugreek, oil and water to a bowl and mix together to form a dough, season to taste. Make the dough into a sausage shape and steam for 20-25 minutes until cooked through. 2 Once cooked, slice into 6-8 pieces, heat the oil over a medium-high heat and fry each piece for 2-3 minutes on each side.
35
Top Tip For a delicious alternative and to save time, skip step 2 and use 400g Bute Island Cream Sheese mixed with 1 tbsp dried thyme instead.
Beetroot and Thyme Cream Cheese Terrine Serves: 8 Beetroot contains boron, tryptophan and betaine, all of which make it a natural aphrodisiac. This terrine is a great addition to your Valentine’s Day menu, as a starter or light lunch. • • • • • • • •
6 large beetroots 300g (10.5oz) cashews, soaked overnight 2 tbsp lemon juice 4 tbsp water 3 tbsp coconut oil, melted 4 tbsp nutritional yeast 1 tsp garlic granules 1 tbsp dried thyme
1 Preheat the oven to 180°C/355°F/Gas 4. Prick the beetroots with a fork and place in the oven to roast for 80-90 minutes until cooked through, then allow to cool. 2 To make the cream cheese, add the cashews, lemon juice, water, coconut oil nutritional yeast, garlic granules and dried thyme to a food processor and blend until smooth, season to taste. 3 When the beetroots have cooled, peel and slice 3-4mm thick. Line the terrine mould with slices of beetroot, then layer the cream cheese and beetroot until they have all been used. Place into the fridge for 3-4 hours until set and firm before slicing and serving.
Per serving (120g) Calories 288, Fat 22g, Saturates 7.2g, Carbohydrate 18g, Sugars 6.7g, Fibre 4g, Protein 8.7g, Salt 0.14g
36
37
Per serving (277g) Calories 224, Fat 18g, Saturates 3.4g, Carbohydrate 9.4g, Sugars 4.1g, Fibre 3g, Protein 8.2g, Salt 0.43g
Asparagus with Chilli Hollandaise Serves: 2 Asparagus and chillies both have natural aphrodisiac qualities; asparagus because of its vitamins B6 and E, while spicy foods such as chillies are linked to an increased blood flow.
38
For the hollandaise: • 200g (7oz) silken tofu • 2 tbsp dairy-free butter, melted • 4 tbsp soya milk • ¼ tsp turmeric • ¼ tsp kala namak • ½ tsp Dijon mustard • 1 tbsp lemon juice • 1 tbsp nutritional yeast • ½ tsp dried chilli flakes For the asparagus: • 1 tbsp dairy-free butter • 200g (7oz) asparagus
1 Add the hollandaise ingredients to a blender and blend until smooth, season to taste. 2 Add the butter to a frying pan and over a medium heat, fry the asparagus for 2-3 minutes until cooked but still al dente. 3 Spoon the hollandaise over the asparagus to serve.
Valentine’s Day
3 Secrets to making online dating work for you Find love this Valentine’s Day
Y
ou’re a vegan and you are single. You’d ideally like to have a vegan life partner, but where do you meet this elusive, conscious, fun, sexy, smart person? You’ve most likely tried swiping and matching on one or more dating apps/sites and may be feeling a bit disheartened. Don’t fret! Help is on the way! Here are three simple things you can do to make online dating work for you.
You don’t want to start what could be the last relationship of your life with a lie, right? Complete your profile, including a great headshot (smiling, well lit, no sunglasses…), at least two additional photos (one being full length), answer at least three essay questions, and at least 30 Match Questions. Upload a short video so potential matches can get a sense of chemistry.
1 Choose the right dating site/app
3 Be pro-active
Mainstream dating sites market to everyone… everyone! When you choose a niche dating site, like Green Singles, you have the luxury of browsing profiles created by singles with similar passions and beliefs, so it becomes much more eficient, and thus efective. When choosing a specific niche like “Green”, knowing who the site markets to (vegans, vegetarians and animal rights activists, for example) will help you get even better results.
All success stories begin with one person initiating a conversation. So, why not do just that? You have nothing to lose and everything to gain. Let go of any society norms you’ve been conditioned to follow, and go for it! Remember to have fun and enjoy the process! ■
2 Create an honest, alluring proile
Jill Crosby is the owner and CEO of GreenSingles.com, launched over 30 years ago.
When creating your profile, always be honest.
39
Chocolate Covered Strawberry Trules
40
For the strawberry illing: • 250g (9oz) strawberries • 60g (2oz) coconut flour • 1 tbsp coconut oil, melted
Makes: 10
For the chocolate coating: • 100g (3.5oz) dark chocolate • 2 tbsp coconut oil • 4 tbsp desiccated coconut
Strawberries and dark chocolate are both aphrodisiacs; these light and fresh trufles will make an exquisite end to your Valentine’s Day meal.
1 Blend the strawberries until puréed, then add the flour and oil and mix well. Roll the mixture into 10 balls and place into the fridge for 1 hour to firm up.
2 To make the chocolate coating, add the chocolate and oil to a bain-marie and stir together until melted. Dip the strawberry balls in the chocolate mixture, then roll in the desiccated coconut and place on a tray. Put in the fridge to set.
Per serving (47g) Calories 135, Fat 11g, Saturates 7.8g, Carbohydrate 7.9g, Sugars 4.7g, Fibre 4g, Protein 1.1g, Salt 0.01g
Valentine’s Day
Watermelon and Mint Sorbet Serves: 2 This refreshing sorbet is a great end to a Valentine’s meal. The mint will freshen your breath and the watermelon’s high citrulline content gives it aphrodisiac properties. • 400g (14oz) watermelon • 50g (2oz) caster sugar • 1 sprig fresh mint
1 In a high-speed blender, blend the watermelon until fully puréed. Add all of the ingredients to a saucepan over a low heat and keep stirring until all the sugar has dissolved. 2 Remove from the heat and pass the liquid through a sieve, discarding the pulp and mint. Put the liquid into the freezer to set, removing and stirring every hour to ensure no large lumps of ice have formed. 3 Once set, serve immediately. If you are making ahead of time, allow the sorbet 10 minutes out the freezer before serving to allow easy scooping.
Per serving (225g) Calories 157, Fat 0.3g, Carbohydrate 40g, Sugars 37g, Fibre 1g, Protein 1.3g, Salt 0.01g
41
Chocolate and Maca Tart with Pistachio Base Serves: 8 The perfect Valentine’s dessert: this chocolate tart is rich and luxurious, can be made the day before, and contains three aphrodisiacs (pistachios, maca and chocolate). For the base: • 300g (10.5oz) vegan biscuits • 2 tbsp cocoa powder • 60g (2oz) pistachios • 4 tbsp dairy-free butter, melted For the tart: • 240ml (1 cup) soya milk • 3 tbsp caster sugar • 1 tbsp cornflour • 1½ tsp maca powder • 300g (10.5oz) dark chocolate, broken into pieces For the garnish: • 3 tsp freeze-dried raspberries • 60g (2oz) pistachios, coarsely chopped You will also need: • 8-inch tart case 1 To make the base, add the biscuits, cocoa powder and pistachios to a food processor and blend to a fine breadcrumb consistency. Stir in the butter until the mixture comes together. Press this into the bottom of the tart case and place in the fridge to set. 2 For the tart topping, add the milk, sugar, cornflour and maca powder to a saucepan and whisk together. Bring to the boil while whisking until the mixture is smooth and has thickened. Pour the hot mixture over the broken chocolate pieces and stir until the chocolate has completely melted. 3 Pour the topping onto the base and place into the fridge for 3-4 hours until it is completely set. Garnish with the raspberries and pistachios before serving.
42
Valentine’s Day
Per serving (133g) Calories 555, Fat 36g, Saturates 14g, Carbohydrate 51g, Sugars 21g, Fibre 8g, Protein 9.3g, Salt 0.68g
Cover recipe 43
44
Gluten-Free
n e t u l G ee Fr Removing gluten on a plant-based diet doesn’t have to be dificult
G
luten-free diets have become ever more popular in recent years. From those sufering with a mild intolerance or allergy, to people with Coeliac disease, there are many reasons for cutting down on gluten or eliminating it from your diet entirely. Gluten is found in wheat, barley and rye; three grains that are in very common use in ingredients and food products. With time though, more and more substitutes and alternatives have been developed, meaning that the shelves in our shops are well-stocked with products that are suitable for anyone avoiding gluten.
But when you add in a plant-based diet, things can get a little more dificult. Many gluten-free breads use egg to help improve the texture, but this makes them of-limits for vegans. The same is true of many sweet products; gluten-free products in the free-from aisles of supermarkets have fooled many a vegan before they spot a dairy item in the ingredients. The options are ever-increasing, but the best way to know exactly what goes into your food is to make it yourself. So we’ve come up with a selection of recipes, both sweet and savoury, that are glutenfree, plant-based, and delicious! â–
45
Gluten-Free Chocolate and Vanilla Marble Cake Serves: 16 This gluten-free cake is so light and moist, people might not believe you when you tell them it’s both vegan and gluten-free! For the chocolate sponge: • 300ml (1¼ cups) soya milk • 2 tsp cider vinegar • 250g (9oz) gluten-free, self-raising flour • 50g (2oz) cocoa powder • 200g (7oz) caster sugar • 1 tsp gluten-free baking powder • 150g (5oz) dairy-free butter For the vanilla sponge: • 300ml (1¼ cups) soya milk • 2 tsp cider vinegar • 300g (10.5oz) gluten-free self-raising flour • 200g (7oz) caster sugar • 1 tsp gluten-free baking powder • 150g (5oz) dairy-free butter • 1 tsp vanilla extract For the chocolate buttercream: • 250g (9oz) icing sugar • 50g (2oz) cocoa powder • 70g (2.5oz) dairy-free butter 46
You will also need: • 2 x 9-inch Cake Tin 1 To make the chocolate sponge, stir the cider vinegar into the milk and leave to curdle slightly, creating buttermilk. In a bowl add the flour, cocoa powder, sugar, baking powder, butter and buttermilk. Beat with a wooden spoon or electric mixer until smooth. 2 For the vanilla sponge, stir the cider vinegar into the milk and leave to curdle slightly, creating buttermilk. In a bowl add the flour, sugar, baking powder, butter, vanilla extract and buttermilk and beat with a wooden spoon or an electric mixer until smooth. 3 Preheat the oven to 180°C/355°F/Gas 4. Alternating between the vanilla and chocolate batters, spoon the batter into the well-greased cake tins, filling both tins three quarters full. Place into the oven for 45-60 minutes until the cake is cooked - a skewer placed into the sponge will come out clean. Once baked, allow the sponges to cool. 4 Whilst the sponges are cooling, make the buttercream by mixing the icing sugar, cocoa powder and butter together. Spread one of the sponges with this buttercream and sandwich together with the other sponge. Use the remaining buttercream to coat the outside of the cake.
Gluten-Free Per serving (141g) Calories 372, Fat 18g, Saturates 3.8g, Carbohydrate 55g, Sugars 41g, Fibre 3g, Protein 3.3g, Salt 0.43g
47
Gluten-Free Chicken Style Roast Serves: 8 Vegan roasts oten tend to use seitan, so this tofu-based roast is a perfect alternative. It works well for a Sunday roast or in sandwiches. For the roast: • 800g (28oz) firm tofu • 200g (7oz) rice flour • 2 tbsp tapioca starch • 1 tsp dried sage • 1 tsp dried thyme • 1 tsp vegetable bouillon powder For the glaze: • 1 tbsp maple syrup • 1 tbsp dairy-free butter • 1 tbsp Dijon mustard • 1 tsp tamari 1 Add the tofu, rice flour, tapioca starch, sage, thyme and bouillon powder to a blender and blend until smooth, then season to taste. Form the mixture into a roast shape, wrap tightly in cling film and place into a steamer for 40-50 minutes until cooked through. Pierce with a skewer; if it comes out clean, the roast is ready. Remove from the oven and allow to cool before removing cling film. 2 Preheat the oven to 200°C/400°F/Gas 6. To make the glaze, mix together the maple syrup, butter, mustard and tamari and brush over the whole roast. Place into the oven for 15-20 minutes until nicely golden on the outside. 48
Gluten-Free
Per serving (134g) Calories 256, Fat 11g, Saturates 1.6g, Carbohydrate 25g, Sugars 1.6g, Fibre 3g, Protein 19g, Salt 0.76g
49
Gluten-Free Bread Makes: 10 slices This gluten-free loaf is great for anyone who has eliminated gluten, from those with coeliac disease to those with a mild intolerance. It makes delicious sandwiches and is perfect for toasting. • 1 tbsp dried active yeast • 400ml (1⅔ cups) warm soya milk • 2 tbsp caster sugar • 1 tbsp ground flaxseed • 1 tbsp gram flour • 1 tsp salt • 500g (17.5oz) gluten-free bread flour • 3 tbsp olive oil 1 Preheat the oven to 200°C/400°F/Gas 6. Mix the yeast, milk and sugar together and whisk until the yeast and sugar have dissolved. Leave to stand for 10 minutes to allow the yeast to activate. 2 Add the flaxseed, gram flour, salt and bread flour to a bowl and mix well. Add the milk mixture and oil, mixing well to form a sticky thick batter. Pour this into a lined loaf tin and place in a warm place to prove for 30 minutes, or until the mixture reaches the top of the tin. Bake in the oven for roughly 60 minutes until the bread is cooked through. 50
Gluten-Free
Per serving (100g) Calories 191, Fat 7.8g, Saturates 1.2g, Carbohydrate 27g, Sugars 4.4g, Fibre 3g, Protein 4g, Salt 1.2g
51
Gluten-Free Quiche Lorraine Serves: 8 Showing its versatility, tofu has been used twice in this recipe. Firstly, to give the sot, egg-like texture in the quiche, and also crisped up as a bacon replacement. For the pastry: • 200g (7oz) gluten-free plain flour • 100g (3.5oz) dairy-free butter • 2 tbsp water For the bacon bits: • 100g (3.5oz) extra firm tofu, crumbled • 1 tbsp tamari • 1 tsp liquid smoke • 1 tsp smoked paprika • 1 tsp maple syrup • 1 tsp vegetable oil For the illing: • 280g (10oz) extra firm tofu • 4 tbsp soya milk • 2 tbsp gram flour • 2 tbsp nutritional yeast • 2 tbsp herbes de Provence • ½ tsp kala namak • ½ tsp turmeric • 60g (2oz) vegan cheese, grated You will also need: • 8-inch tart case 1 Preheat the oven to 180°C/355°F/Gas 4. To make the pastry, add the flour and butter to a food processor and pulse until the mixture resembles breadcrumbs. Transfer the mixture into a large bowl, add the water and bring together with your hands, being careful not to overwork the pastry. If the pastry seems too wet add a little more flour, if it’s too dry add a little water. Once pastry is formed, wrap in cling film and refrigerate for 20 minutes. 2 Remove the pastry from fridge, roll out ¼ -inch thick and line the tart case. Prick the bottom with a fork and blind bake for 10 minutes. 3 For the bacon bits, mix the tofu pieces with the tamari, liquid smoke, smoked paprika and maple syrup. Allow to marinate for 30 minutes. Once marinated, heat the oil in a frying pan over a medium-high heat, and fry the tofu pieces for 4-5 minutes until crispy. 4 To make the filling, add the tofu, milk, gram flour, nutritional yeast, herbes de Provence, kala namak and turmeric to a food processor, and blend until smooth. Stir in the cheese and bacon bits and season to taste. Pour the mixture into the tart case and bake for 25-30 minutes until set and golden on top. 52
Gluten-Free
Per serving (111g) Calories 221, Fat 16g, Saturates 3.9g, Carbohydrate 13g, Sugars 0.7g, Fibre 2g, Protein 10g, Salt 0.77g
53
Quinoa Base Pizza Makes: 6 slices This pizza base is simple to make, nutritious and gluten-free. The quinoa gives the crust a nice crunch and the base holds together well. For the base: • 65g (⅓ cup) quinoa, cooked as per instructions on packet • 2 tbsp ground flaxseed, mixed with 5 tbsp hot water • 3 tbsp ground almonds • 1 tsp garlic granules • 1 tsp dried oregano • ½ tsp dried thyme • 1 tbsp nutritional yeast • 3 tbsp gram flour 54
For the sauce: • ½ 400g (14oz) tin chopped tomatoes • 1 tbsp tomato purée • 1 tsp onion granules • 1 garlic clove, puréed • 1 tbsp dried oregano • 1 tsp sugar For the toppings: • 6 cherry tomatoes, halved • 1 courgette, chopped • 1 red pepper, diced • 100g (3.5oz) vegan cheese, grated 1 Preheat the oven to 200°C/400°F/Gas 6. To make the base, mix together the quinoa, flaxseed, almonds, garlic granules, oregano, thyme, nutritional yeast and gram flour, season to taste. Place the dough on to a lined tray and flatten into a circle 1cm thick.
Bake for 15-20 minutes until golden and cooked through. 2 To make the sauce add the chopped tomatoes, tomato purée, onion granules, garlic, oregano and sugar to a saucepan over a medium heat and cook for 6-8 minutes until thickened, season to taste. 3 Spread the sauce onto the pizza base, then top with the cherry tomatoes, courgette, red pepper, and cheese and place in the oven to bake for 10 minutes until the vegetables are cooked and the cheese has melted.
Per serving (130g) Calories 134, Fat 6.7g, Saturates 3.5g, Carbohydrate 16g, Sugars 4.5g, Fibre 4g, Protein 4.1g, Salt 0.55g
55
Gluten-Free Oat Breakfast Muins Makes: 12 These mufins make for a delicious breakfast; the sponge is light and flufy with a slight oaty chew. The raspberries keep the sponge light and provide a nice fruity flavour. • • • • • • • •
300ml (10.5oz) soya milk 1 tbsp cider vinegar 300g (10.5oz) gluten-free self-raising flour 200g (7oz) caster sugar 150g (5oz) dairy-free butter 1 tsp baking powder 60g (2oz) gluten-free oats 100g (3.5oz) raspberries
You will also need: • 12 mufin cases • 12 hole mufin tin 1 Preheat the oven to 180°C/355°F/Gas 4. Add the milk, vinegar, flour, sugar, butter, baking powder and oats to a mixer and beat together until fully combined, then fold in the raspberries. 2 Spoon the mixture into the 12 mufin cases and place in the oven to bake for 25-30 minutes until cooked through. Per serving (94g) Calories 208, Fat 10g, Saturates 1.9g, Carbohydrate 30g, Sugars 17g, Fibre 2g, Protein 2.4g, Salt 0.23g
56
Gluten-Free
Soy and Bean Sausages Makes: 8 Looking for a sausage to enjoy with a full English breakfast, or with mash for the perfect comfort food? These are ideal as they are high in protein, low in fat and taste great.
• • • • • • • • • • • •
400g (14oz) tin kidney beans, drained 60g (2oz) buckwheat flour 1 tbsp smoked paprika 2 tbsp tamari 1 tsp thyme 1 tsp onion granules 1 tsp ground ginger 2 tsp dried sage 1 tsp ground black pepper 1 tsp garlic salt ½ tsp nutmeg 100g (3.5oz) soya mince, hydrated as per packet instructions • 1 tbsp vegetable oil
1 Add all ingredients, apart from the mince and oil, to a food processor and blend until almost smooth. Add the mixture to a bowl, stir in the mince and season to taste. Shape the mixture into 8 sausages and transfer to the fridge for at least 1 hour to firm up. 2 Heat the vegetable oil in a frying pan over a medium-high heat, then fry the sausages for 3-4 minutes on each side. Per serving (79g) Calories 148, Fat 2.5g, Saturates 0.4g, Carbohydrate 20g, Sugars 0.5g, Fibre 6g, Protein 12g, Salt 0.91g
57
58
Gluten-Free
Buckwheat and Butternut Squash Gnocchi Serves: 4 Buckwheat flour makes a great gluten-free and nutritious alternative when making traditional gnocchi. The butternut squash adds a slight sweetness to the gnocchi. • 600g (21oz) butternut squash, peeled and chopped • 400g (14oz) buckwheat flour • 2 tbsp nutritional yeast
1 Bring a pan of water to the boil and add the butternut squash. Cook until sot, then remove from the heat and mash until smooth. Stir in the flour and nutritional yeast and mix to form a dough, season to taste. 2 Roll the dough into a long thin sausage, and cut into pieces roughly 15mm long. Bring a pan of salted water to the boil and add the gnocchi. Cook for 3-4 minutes until the gnocchi float to the surface and are cooked through. Per serving (252g) Calories 394, Fat 3.3g, Saturates 0.7g, Carbohydrate 82g, Sugars 9.2g, Fibre 13g, Protein 15g, Salt 0.05g
59
Gluten-Free Garlic Flatbreads Makes: 6 The combination of bread flour and buckwheat flour gives these flatbreads a sot texture and great flavour. The addition of the buckwheat flour also makes the dough easier to work with. For the latbread: • 250g (9oz) gluten-free bread flour (we used Freee) • 150g (5oz) buckwheat flour • 240ml (1 cup) water • ½ tsp salt For the garlic butter: • 60g (2oz) dairy-free butter • 3 cloves garlic, puréed • Handful chopped parsley
Chef's Top Tip choose:
1 For the flatbread, mix together the bread flour, buckwheat flour, water and salt to make the dough. Split into 6 and roll each batch out to 6-8mm thick. Heat a frying pan over a high heat, and cook the flatbreads for 2-3 minutes on each side until they are cooked through. 2 To make the garlic butter, mix together the butter, garlic and parsley. Spread onto the flatbreads and place under the grill for one minute until the butter has melted. 60
Per serving (120g) Calories 207, Fat 8.5g, Saturates 1.6g, Carbohydrate 32g, Sugars 0.7g, Fibre 3g, Protein 4.8g, Salt 0.69g
Chef's Top Tip choose:
Pad Thai with Sea Spaghetti Serves: 2 The sea spaghetti adds a great seafood flavour to this pad Thai giving it the flavours that traditionally come from the fish sauce and shrimp. Using rice noodles and tamari also makes this recipe gluten-free. For the sauce: • 1 tbsp tamarind paste • 2 tbsp tamari • 3 tbsp caster sugar • 2 tbsp cider vinegar • 2 tsp smooth peanut butter • 2 tsp Tabasco For the noodles: • 2 tbsp sesame oil • 2 spring onions, finely sliced • 2 cloves garlic, puréed • 2 carrots, shredded • 1 red pepper, finely sliced
• 100g (3.5oz) green beans, sliced • 25g (1oz) Clearspring organic sea spaghetti, cooked as per packet instructions • 200g (7oz) flat rice noodles, cooked as per packet instructions • Handful chopped coriander • 2 tbsp chopped peanuts • 2 wedges lime 1 To make the sauce, whisk together the tamarind, tamari, sugar, cider vinegar, peanut butter and Tabasco until smooth. 2 For the noodles, add the oil to a wok or large frying pan over a medium-high heat, then add the spring onions, garlic, carrots, red pepper and beans. Fry for 4-5 minutes until the vegetables are cooked through, then add the sauce, sea spaghetti and noodles and cook for a further 2-3 minutes until everything is cooked through and mixed well. 3 To serve, top with coriander, peanuts and a wedge of lime. Recipe from clearspring.co.uk 61
Teriyaki Tofu Skewers Makes: 6 Using tamari instead of soy sauce, then thickening with cornflour, keeps this recipe gluten-free. These skewers are great served alone as a lunch or with vegetables and rice for a main meal. For the skewers: • 1 red pepper, cut into 12 chunks • ½ courgette, cut into 12 chunks • 400g (14oz) extra firm tofu, cut into 24 cubes
62
For the teriyaki sauce: • 240ml (1 cup) water • 2 tbsp cornflour • 2 tbsp maple syrup • 2 tsp garlic granules • 4 tbsp tamari • 2 tsp ground ginger • 1 tsp lemon juice • 2 tbsp sot brown sugar
2 Preheat the oven to 180°C/355°F/Gas 4. Combine all of the teriyaki sauce ingredients in a saucepan and whisk together, then heat over a medium heat until the mixture begins to simmer and thicken. Brush this over the skewers and place in the oven to roast for 2030 minutes until cooked and nicely browned. Sprinkle with the sesame seeds and drizzle with extra sauce to serve.
To serve: • 2 tbsp sesame seeds • 6 skewers
Per serving (181g) Calories 171, Fat 7.5g, Saturates 1.1g, Carbohydrate 17g, Sugars 10g, Fibre 3g, Protein 14g, Salt 1.8g
1 To make the skewers, thread two pieces of red pepper, two pieces of courgette and four pieces of tofu onto each skewer.
Gluten-Free
Cornmeal Courgette Fries with Cajun Dip Serves: 4 Cornmeal is an ideal gluten-free alternative to breadcrumbs and gives these courgette fries a lovely crisp coating. For the courgette fries: • 240ml (1 cup) soya milk • 1 tbsp cider vinegar • 2 courgettes, cut into fries • 100g (3.5oz) fine cornmeal For the Cajun dip: • 175g (6oz) silken tofu • ½ tbsp lemon juice • 1 tsp Cajun spice • ½ tsp smoked paprika • ½ tsp sweetener 1 Preheat the oven to 200°C/400°F/Gas 6. In a bowl, mix the milk and cider vinegar to make buttermilk. Dip the fries into the buttermilk and then into the cornmeal and place onto an oven tray. Cook for 20-25 minutes until the cornmeal is golden and crisp and the courgette is cooked, season to taste. 2 To make the Cajun dip, simply blend all ingredients together and season to taste.
Per serving (237g) Calories 151, Fat 3.4g, Saturates 0.5g, Carbohydrate 25g, Sugars 3.6g, Fibre 3g, Protein 6.8g, Salt 0.09g
63
GlutenFree Look no further for all your favourites, with no gluten in sight
64
Freee Green Pea Penne
Raw Gorilla Crispies
Don’t miss out on pasta just because you have to avoid gluten - this Green Pea Penne from Freee is the perfect alternative. Made with 100 per cent green peas, it’s great served hot or cold and is a good source of fibre and protein. £3.00, freee-foods.co.uk
For a healthy breakfast option that is gluten-free, vegan, high-in-fibre and tasty, look no further than Raw Gorilla’s Crispies range. Available in three flavours: Original, Cacao and Rawberry, they use buckwheat instead of a cereal grain. £5.19, rawgorilla.co.uk
Pep & Lekker Seed Snacks These award-winning snacks are a magnificently moreish low-sugar nibble that are vegan, gluten-free and devoid of any unnecessary fillers or synthetic nasties. Available in five bold flavour marriages: Rosemary & Hemp, Fennel & Chia, Cumin & Linseed, Cacao & Coconut and Apple & Cinnamon. From £2.40, pepandlekker.com
Squirrel Sisters Peanut Caramel Bar 100 per cent natural, plant-based, glutenfree with no added sugar, Squirrel Sisters just use whole dates to bind and sweeten their bars, which means they are genuinely healthy as well as tasting amazing. From £1.20, Waitrose
Gluten-Free
Clearspring Organic Atlantic Sea Spaghetti Sourced from the luscious waters of the Atlantic, this delicious sea spaghetti has a salty and nutty flavour. It’s a perfect accompaniment to dishes such as pastas, soups, salads, stews, pies and casseroles. £3.99, clearspring.co.uk
Oast to Host Pastry Flour This flour has been expertly blended to create perfectly crisp puf or shortcrust pastry. It’s ideal for expert or beginner bakers who are looking to perfect their gluten-free pastries. Use it for ‘cheese’ straws, sausage rolls or pies. From £2.33, oasttohost.com
Cobra Gluten Free Brewed with the same complex recipe as Cobra Premium, Cobra Gluten Free is the ideal choice for those looking for a delicious beer without the efects of gluten. From £5.99 for 4, ocado.com
Raw Bake Station Crookies Tasty little snack packs full of cookie bites, these Crookies from Raw Bake Station are free from gluten, refined sugar, grains and dairy, making them suitable for just about everyone! Available in three flavours: Vanilla Choc Chip, Salted Double Chocolate, and Chocolatey & Orangey. From £2, WHSmith Travel
The Highland Liquor Co. Seven Crofts Gin Prodigy Chocolate Bars The Chunky Chocolate Bar and the Chunky Orange Chocolate with Baobab Bar are made with natural, raw and organic ingredients, and contain 30 per cent of your daily recommended intake of fibre. £5 for 3, prodigysnacks.com
Hand distilled in Ullapool, Seven Crots is a small batch dry gin, and is vibrant and opulent, with notes of perfumed forest fruit, and spicy hints of coriander and pink peppercorns. £40, highlandliquorcompany.com 65
Healthy snacks
Satisfy your cravings with these simple recipes
66
Healthy Snacks
Kale Crisps Serves: 2 For a deliciously crunchy, low-calorie snack, try these kale crisps. They make a great alternative to shop-bought crisps, and are simple to make.
• • • •
100g (3.5oz) kale 1 tsp olive oil 1 tsp smoked paprika ½ tsp dried mixed herbs
1 Preheat the oven to 180°C/355°F/Gas 4. Add the kale, oil, smoked paprika and dried mixed herbs to a bowl and mix well. Place on a baking tray and bake for 10-15 minutes until crispy. Season to taste.
Per serving (54g) Calories 50, Fat 2.9g, Saturates 0.4g, Carbohydrate 5.3g, Sugars 1.2g, Fibre 2g, Protein 2.4g, Salt 0.05g
67
Beetroot Jerky Serves: 3 This beetroot jerky makes a great low-calorie healthy snack, with a savoury flavour and a nice chew similar to traditional jerky. • • • • • •
2 tbsp soy sauce 1 tbsp Marmite 1 tsp maple syrup ½ tsp garlic granules 1 tsp smoked paprika 2 beetroot, sliced 3-4mm thick
1 Preheat the oven to 100°C/210°F/Gas ¼. Add the soy sauce, Marmite, maple syrup, garlic granules and smoked paprika to a bowl and whisk together. Add the beetroot slices to the liquid and mix well, leave to marinate for 2-3 hours in the fridge. 2 Place the beetroot slices onto a lined baking tray and place into the oven cook for 2-3 hours until the beetroots have dried, leaving a chewy texture.
Per serving (75g) Calories 49, Fat 0.3g, Carbohydrate 9.1g, Sugars 5.3g, Fibre 2g, Protein 3.4g, Salt 2.1g
Blueberry and Raspberry Fruit Leather Makes: 4 rolls A completely natural snack with just two ingredients and no added sugar, this fruit leather has a nice chew and a strong fruit flavour. • 150g (5oz) blueberries • 150g (5oz) raspberries 1 Preheat the oven to 90°C/195°F/Gas ¼. Add the fruits to a saucepan over a medium heat and mix for 3-4 minutes until they begin to cook down. 2 Use a masher or fork to mash the berries then, spread onto a tray lined with non-stick parchment paper as thinly as possible. Place this in the oven for 2-3 hours until the fruit has dried out but is still pliable. Remove from the oven, cut into four strips and roll it up.
Per serving (75g) Calories 41, Fat 0.4g, Carbohydrate 9.9g, Sugars 5.4g, Fibre 3g, Protein 0.7g
68
Healthy Snacks
Oven Dried Fruits Serves: 4 Oven-dry your own fruits to ensure that they contain no added sugars, and are free from preservatives such as sulphur dioxide. • 2 kiwis, peeled and sliced • 1 mango, peeled and sliced • 100g (3.5oz) grapes 1 Preheat the oven to 100°C/210°F/Gas ¼. Lay all of the fruits on a lined baking tray and place into the oven for two hours, flipping the fruit ater one hour. The kiwis and mango should be ready ater two hours, while the grapes will need to return to the oven for one further hour. Per serving (144g) Calories 89, Fat 0.5g, Saturates 0.1g, Carbohydrate 22g, Sugars 18g, Fibre 3g, Protein 1.3g, Salt 0.01g
69
Paprika Popcorn Serves: 2 Popcorn is a versatile snack that can be flavoured in a variety of diferent ways. Try this recipe for a spicy snack. • • • • •
3 tbsp vegetable oil 125g (¾ cup) popcorn kernels 3 tbsp dairy-free butter 1½ tsp paprika ¾ tsp salt
1 Pour the oil into a very large pan, over a medium-high heat. Add the kernels to the pan and cover with lid. 2 Wait for the kernels to start popping, then shake the pan gently every now and then to keep the kernels moving. When the popping slows to 2-3 seconds apart, remove the pan from the heat. 3 In a small bowl, melt the butter in the microwave. Stir in the paprika and salt. Use a spoon to drizzle the mixture over the popcorn, stirring as you go so that it coats everything evenly. 4 Pour into bowls or bags and serve.
70
Healthy Snacks
Per serving (104g) Calories 326, Fat 33g, Saturates 4.1g, Carbohydrate 6.1g, Sugars 1.4g, Fibre 2g, Protein 2.4g, Salt 2.6g
71
Cajun Roasted Chickpeas, Walnuts and Pumpkin Seeds Serves: 6 This crunchy savoury mix is a great on-thego snack, with a good balance of protein, carbohydrates and fats. • • • • •
1 tsp vegetable oil 1 tbsp Cajun spice 1 400g (14oz) tin chickpeas, drained 100g (3.5oz) walnuts, quartered 60g (2oz) pumpkin seeds
1 Preheat the oven to 180°C/355°F/Gas 4. Mix together the oil, Cajun spice, chickpeas and walnuts, spread out on a baking tray and roast for 20 minutes, 2 Sprinkle over the pumpkin seeds and roast for a further 10 minutes. Cool down and keep in an air tight jar.
Per serving (94g) Calories 252, Fat 15g, Saturates 1.6g, Carbohydrate 23g, Sugars 3.1g, Fibre 7g, Protein 9.1g, Salt 0.45g
72
Healthy Snacks
Lentil and Peanut Butter Blondie Serves: 8 Sweet and gooey, these blondies are also packed with protein thanks to the lentils and peanut butter. They make a great on-the-go snack, but are also perfect as dessert. • 100g (3.5oz) red lentils, cooked as per packet instructions • 80g (3oz) maple syrup • 120g (4oz) peanut butter • 1 tsp vanilla extract • ½ tsp baking powder • 6 tbsp coconut flour • 1 tbsp soya milk 1 Preheat the oven to 180°C/355°F/Gas 4. To a blender, add the lentils, maple syrup, peanut butter, vanilla extract, baking powder, coconut flour and milk, then blend until smooth. Transfer to a lined baking tray and place in the oven to bake for 20-25 minutes, until the edges are starting to brown. Allow to cool before cutting. Per serving (43g) Calories 171, Fat 8.4g, Saturates 2g, Carbohydrate 19g, Sugars 8.1g, Fibre 3g, Protein 6.4g, Salt 0.02g
73
Fruit and Nut Sugar Free Chocolate Serves: 4 Using a sweetener gives this chocolate a sweet taste without the need for sugar. The coconut oil melts beautifully and gives a smooth texture. • 100g (3.5oz) coconut oil • 4 tbsp cacao powder • 2 tbsp sweetener + 2 tsp water, mixed to dissolve • 30g (1oz) sultanas • 30g (1 oz) peanuts 1 Add the coconut oil to a bain-marie and leave to melt for 2-3 minutes, then add the cacao powder and sweetener. Whisk until fully combined and smooth. 2 Add the sultanas and peanuts and mix together. Pour into a lined tray and place into the fridge to set for at least 2 hours.
Per serving (52g) Calories 333, Fat 29g, Saturates 21g, Carbohydrate 14g, Sugars 8.8g, Fibre 2g, Protein 3.5g, Salt 0.01g
74
Healthy Snacks
y h t l a e H snacks Be prepared for when hunger strikes
1
Real Handful’s Tasty Trail Mixes come in three flavours: Go Go Goji Berry, Blood Orange Burst and Mint Choc Chipper. They provide a hit of fast and slow release energy, so are a great snack to have on hand. From £1.00, realhandful.com
1
2
If you’re looking for a sweet treat, Creative Nature’s new Gnawbles should hit the spot. Crispy nibbles of pea protein, available in Salted Caramel, Brilliant Orange Cacao and Deeply Dark Chocolate flavours, each pack comes in at under 150 calories. £6.40 (pack of 4), creativenaturesuperfoods.co.uk
2
3
3
Podberry’s crunchy pea snack now has two new flavours in its range. In addition to Sweet Chilli and Salt & Vinegar, you can now try Ham Hock or Parmesan & Trufle. High in protein, low in fat, and one of your 5 a day. £7.00 (pack of 8), eatpodberry.co.uk
4
Each packet of Plant Pops’ popped lotus seeds are under 99 calories, making them a great healthy snack option. Available in three flavours: Himalayan Salt, Smoked Chilli, and Peanut Butter. £1.20, plantpopssnacks.com
4
5
5
Whilst creating lip-smackingly good flavours, such as Sea Salt, Cinema Sweet and Sweet ‘n Salt, the Metcalfe’s® innovation team ensures that it uses only the very best gluten-free and high-infibre butterfly popcorn in low-calorie portions of 96 kcal. From 79p, metcalfesskinny.com 75
Calcium NUTRITIONIST'S NOTEBOOK hen I was in my early twenties, I had a very slim friend who seemed to survive on just cofee and cigarettes. Oh yes, and her daily pint of cow’s milk. This, she told me, would keep her teeth and bones strong into old age. Thirty years on and we are still plagued by the myth that cow’s milk is essential for strong, healthy bones and teeth. If you look at the rates of osteoporosis around the world, it becomes apparent that some aspects of the typical Western lifestyle are contributing to bone loss in addition to other so-called Western diseases such as diabetes and heart disease. It seems that the more dairy people consume, the higher their risk of fractures. Cow’s milk and dairy products don’t protect us and they may
W
76
Viva! Health’s Dr Justine Butler on the bare bones of the matter actually be increasing the risk of fragile bones. One of the suspected reasons is the ‘acidalkaline hypothesis’, which suggests that as food is digested, acids are released into the blood and the body tries to neutralise this acid by drawing calcium from the bones. Animal proteins from cow’s milk and dairy products, meat, fish and eggs, are said to have a particularly bad acidifying efect because of the greater amount of sulphurcontaining amino acids their protein contains compared to most plant proteins.
While the theory itself is scorned by some scientists, others acknowledge this detrimental efect of animal protein on calcium stores. The World Health Organisation called it the ‘calcium paradox’, whereby hip fracture rates are higher in developed countries where calcium intake is higher, than in developing countries where the intake is lower. They say evidence points to the adverse efect of animal (but not vegetable) protein. It follows that you’re better of getting your calcium from the wide range of healthier plant sources available, including green leafy vegetables, pulses (peas, beans and lentils), nuts and seeds. We associate calcium with bones and rightly so, but this important mineral has other functions, too. It is important for
Nutritionist's Notebook adults need around 700mg of calcium per day. Once intake surpasses 2,000mg, the risk of harm increases. Taking more than 1,500mg a day could lead to stomach pain and diarrhoea.
You should be able to get all the calcium you need from a healthy, vegan diet with no need for supplements.
muscle function, nerve transmission, signalling within cells and hormone formation. Signs of deficiency include: muscle spasms or cramps, confusion, fainting, numbness and tingling in hands, feet and face, brittle nails, fragile bones, tooth decay and tiredness. But back to bones - calcium is the building block for bones, and your bones and teeth contain 99 per cent of all the calcium in your body. However calcium can only build bones properly if your body has enough vitamin D, because this helps calcium absorption. Even if you eat plenty of calcium, it could go to waste if you’re not getting enough vitamin D. In spring and summer, most people in the UK get enough through the action of sunlight on the skin, but in the
winter months a supplement is needed. Our bodies continually remove small amounts of calcium from our bones (resorption) and replace it with new calcium (ossification). Because of this constant bone remodelling, we need a regular, but not excessive,supply of calcium. High intakes from dairy products and supplements can increase the risk of fractures and some excess calcium may be deposited in other tissues, such as kidneys, which can eventually cause problems such as kidney stones. Oficial guidelines say that
The 2017 National Diet and Nutrition Survey in the UK found that overall, average daily intakes of calcium from food were above the recommended level for most people except teenagers and some women. In the 11-18 age group, almost one in five girls and 12 per cent of boys had low intakes, along with eight per cent of women aged 19 to 64. You should be able to get all the calcium you need from a healthy, vegan diet with no need for supplements. The best plant sources include tofu (made with calcium sulphate), fortified vegan breakfast cereals (Ready Brek), plant-based milk alternatives fortified with calcium, dried figs, kale, sesame seeds and tahini (sesame seed paste), tempeh (fermented soya beans), wholemeal bread, baked beans, butternut squash, almonds and Brazil nuts, spring greens and watercress. Spinach, chard and beet greens contain relatively high amounts of calcium but also contain a substance called oxalate, which hinders absorption. It’s is better to get your calcium from green vegetables such as kale, broccoli and bok choy. The calcium in these is absorbed around twice as well as the calcium in cow’s milk. They also contain fibre, folate, iron and antioxidants nutrients lacking in dairy. Dairy products are not essential for good bone health, in fact they may harm it. A varied, vegan diet rich in vegetables, fruits, pulses, whole grains, nuts and seeds provides plenty of calcium. Other ways to improve your bone health include not smoking or drinking, cutting down on tea and cofee as cafeine slows absorption, reducing your salt intake, exposing yourself to sunlight (but avoid burning) and ensuring you have fortified foods such as soya milk and margarine. Lastly, take physical exercise - this is perhaps the most important protective factor for bones. Use ‘em or lose ‘em! ■ • Dr Justine Butler is a Senior Researcher and writer at Viva! Health. Viva! Health is a part of the vegan charity Viva!. We monitor scientific research linking diet to health and provide accurate information on which you can make informed choices about the food you eat. vivahealth.org.uk 77
e v i F Ingredients Keep things simple in the kitchen
For the purposes of these recipes, we haven’t included oil, salt or pepper in the five ingredients; we are counting these as storecupboard essentials.
78
Five Ingredients
Wild Mushroom Risotto Serves: 3 Using mixed wild mushrooms in this simple risotto recipe builds a strong savoury flavour, while the starch from the rice gives a creamy consistency. • • • • •
1 onion, finely diced 300g (10.5oz) wild mushrooms 960ml (4 cups) vegetable stock 200g (7oz) Arborio rice Handful chopped parsley
1 Place the onion, mushrooms and two tablespoons of vegetable stock into a large saucepan, then cook over a medium heat for 3-4 minutes, until the onions and mushrooms are sot. 2 Add the Arborio rice and cook for a further 1-2 minutes, then slowly add the stock in stages whilst stirring, allowing the stock to absorb each time. When the stock is used up and the rice is cooked, season to taste. Top with the chopped parsley to finish. Per serving (213g) Calories 274, Fat 2.2g, Saturates 0.2g, Carbohydrate 61g, Sugars 3.7g, Fibre 3g, Protein 8.8g, Salt 2.9g
79
Maple Roasted Parsnip Soup Serves: 6 Although this recipe only uses five ingredients, it packs in lots of flavour. Roasting the parsnips and onions with the maple syrup gives the soup a sweet caramelised flavour.
80
• • • • •
1 tbsp olive oil 2 tbsp maple syrup 1kg (35oz) parsnips, peeled and chopped 1 onion, chopped 1.2L (5 cups) vegetable stock
1 Preheat the oven to 180°C/355°F/Gas 4. Add the olive oil, maple syrup, parsnips and onion to a bowl and toss together, then place onto a roasting tray and roast for 35-45 minutes until the parsnips and onions are cooked through and nicely roasted
2 Add the roasted veg to a saucepan along with the vegetable stock and bring to the boil. Simmer for 10 minutes, then blend at a high speed until smooth and season to taste.
Per serving (180g) Calories 163, Fat 3g, Saturates 0.4g, Carbohydrate 35g, Sugars 12g, Fibre 8g, Protein 2.3g, Salt 0.76g
Five Ingredients
Roasted Parsnips and Caulilower Serves: 4-6 The butter and maple syrup caramelise in this recipe, giving the parsnips and cauliflower a lovely glaze. They make a great addition to a roast dinner. • • • •
1 tbsp vegetable oil 1 tbsp dairy-free butter 2 tbsp maple syrup 6 parsnips, peeled and chopped with core removed • 1 cauliflower, cut into florets • A few sprigs rosemary • A few sprigs thyme
1 Preheat the oven to 180°C/355°F/Gas 4. Mix all of the ingredients together in a bowl until the vegetables are well coated. 2 Spread onto a roasting tray and place in the oven to roast for 30-40 minutes until the vegetables are roasted and cooked through, season to taste.
Per serving (227g) Calories 163, Fat 4.2g, Saturates 0.7g, Carbohydrate 31g, Sugars 12g, Fibre 8g, Protein 3.4g, Salt 0.15g
81
Berry Chia Pudding Serves: 2 Who doesn’t love pudding? Here’s a guiltfree take on pudding that incorporates chia seeds, which are loaded with hearthealthy omega-3 fatty acids, vitamins, minerals, antioxidants and fibre. Enjoy this dish as a dessert or for breakfast. • 500ml almond milk or other non-dairy milk • 80g chia seeds • 100g blueberries • 125g raspberries • 150g sliced strawberries 1 In a mason jar or any glass container with a lid, stir together the almond milk and chia seeds until well combined. Cover and refrigerate overnight. 2 When ready to serve, divide the pudding between two clean mason jars, alternating with layers of the berries.
Recipe from The Greenprint: Plant-Based Diet, Best Body, Better World by Marco Borges, published by HQ on 29th August, priced at £18.99 82
83
84
Five Ingredients
Spicy Bean and Avocado Wraps Serves: 4 Try these speedy and spicy wraps for lunch, with cooling strips of avocado. Feel free to throw in crisp lettuce, coriander (cilantro) or grated vegan cheese if you want to take them up a notch. • 1 tbsp sunflower oil • 1 red onion, thinly sliced • 400g (14oz) tin red kidney beans, drained and rinsed • 1 tsp Cajun seasoning • 4 sot tortilla wraps • 1 avocado, peeled, stoned and sliced
1 Heat the oil in a wok over a medium heat, add the red onion and cook for 2-3 minutes until sotened. Add the kidney beans and Cajun seasoning and stir-fry for another 2-3 minutes until the onion and the beans are coated. 2 Lay out the wraps and arrange a few slices of avocado on each in a line down the centre. Spoon the spicy beans on top of the avocado, sprinkle with a little more Cajun seasoning, if you like, then fold each side inwards and roll up the wrap to envelop the filling. Enjoy hot or cold.
Recipe from Five Ingredient Vegan by Katy Beskow (Quadrille £20) Photography ©Luke Albert 85
Garlic Mushrooms on Toast with Dill Yogurt Serves: 2 This comforting lunch is both luxurious and simple. It’s the perfect autumn food; it feels cosy, especially when the weather is crisp outdoors. The recipe requires very little preparation, so it can be ready in 10 minutes or so.
• 1 tbsp sunflower oil • 20 whole button mushrooms, brushed clean • 2 garlic cloves, thinly sliced • 2 thick slices of seeded sourdough bread • 2 tbsp unsweetened soya yogurt • 2 sprigs of dill, very finely chopped • Generous pinch of sea salt and black pepper 1 Heat the oil in a frying pan, add the mushrooms and cook over a medium heat for 5 minutes until sotened. Add the garlic and cook for a further minute, stirring frequently to avoid sticking.
2 In the meantime, toast the slices of sourdough until golden, and mix together the yogurt and dill in a small bowl. 3 Season the garlic mushrooms with sea salt and plenty of black pepper then spoon them on top of the toast. Dollop the dill yogurt over the mushrooms, and scatter over some extra roughly chopped dill to garnish, if you like.
Recipe from Five Ingredient Vegan by Katy Beskow (Quadrille £20) Photography © Luke Albert
Top Tip Whole button mushrooms have a wonderful texture and bite when served on toast, but if you’re using larger mushrooms, such as chestnut (cremini), quarter them instead of slicing for a chunky texture.
86
Five Ingredients
Pease Pudding Makes: 1 jar Pease pudding is a comforting savoury spread, oten loaded into sandwiches or smoothed onto fresh bread, either hot or cold. • 250g (9oz) yellow split peas, soaked in cold water overnight, then drained • 1 onion, peeled and halved • 1 litre (1 ¾ pints) hot vegetable stock • Generous pinch of sea salt and black pepper 1 Add the drained soaked yellow split peas, onion and 500ml stock to a large pan and simmer for 1 hour, with the lid loosely placed over. Stir occasionally to avoid sticking. 2 Ater 1 hour, pour in 500ml (18fl oz) of the hot stock, add the sea salt and black pepper and simmer for a further 30 minutes with the lid of. 3 Ladle the sotened peas into a highpowered jug blender or food processor (or use a hand blender), along with any remaining cooking liquid, and blitz until smooth. Spoon out into a bowl, or into a clean jar for easy fridge storage. This pease pudding will keep in the fridge for up to 3 days.
Recipe from Five Ingredient Vegan by Katy Beskow (Quadrille £20) Photography © Luke Albert 87
Per serving (280g) Calories 487, Fat 33g, Saturates 7.1g, Carbohydrate 41g, Sugars 4.7g, Fibre 3g, Protein 11g, Salt 1.6g
Mushroom and Leek Pot Pies Serves: 4 These easy pot pies make a great meal served simply with vegetables and potatoes. The flavour from the leeks and mushrooms give the creamy sauce a rich taste. • • • • •
2 leeks, finely sliced 500g (17.5oz) button mushrooms, sliced 1 vegetable stock cube 160ml (⅔ cup) soya cream 1 sheet ready rolled puf pastry
You will also need: • 4 individual pie dishes 1 Preheat the oven to 200°C/400°F/Gas 6. Add the leeks and mushrooms to a non-stick saucepan and over a medium heat, fry for 4-5 minutes until sotened. 2 Crumble the stock cube into the pan and add the cream. Bring to the boil and cook for 2-3 minutes until the sauce has thickened slightly then season to taste. Divide the mixture between the pie dishes. 3 Cut out discs of puf pastry large enough to cover the pie dishes. Place on top and crimp the edges of the pastry to seal it shut. Place in the oven for 15-20 minutes until the pastry is cooked and golden. 88
Five Ingredients
Lemon Drizzle Cupcakes Makes: 8 You can achieve a light and flufy sponge for these cupcakes with just five ingredients and minimal efort, and it’s perfect for soaking up the lemon drizzle. For the sponge: • 250g (9oz) self-raising flour • 200g (7oz) caster sugar
• 1 lemon, zest only • 240ml (1 cup) soya milk • 50g (2oz) dairy-free butter
smooth. Divide the mixture between the cupcake cases and bake for 25-30 minutes, allow to cool.
For the drizzle: • 60g (2oz) caster sugar • 1 lemon, juice only
2 To make the drizzle, mix together the sugar and lemon juice, prick the top of the cupcakes, and spoon the drizzle on top.
You will also need: • 8 cupcake cases 1 Preheat the oven to 180°C/355°F/ Gas 4. Add the flour, sugar, lemon zest, milk and butter to a bowl and beat until
Per serving (113g) Calories 289, Fat 5.2g, Saturates 1g, Carbohydrate 57g, Sugars 33g, Fibre 1g, Protein 4.1g, Salt 0.12g
89
Roasted Red Pepper, Garlic and Lentil Pâté Serves: 4 A quick and simple pâté recipe that is delicious on toast and crackers, or served with crudités and breadsticks. The lentils and walnuts provide a good amount of protein. • • • •
3 red peppers ½ bulb garlic 6 sun-dried tomatoes 200g (7oz) red lentils, cooked as per packet instructions • 50g (2oz) walnuts 1 Preheat the oven to 200°C/400°F/Gas 6. Add the peppers and garlic to a tray and roast for 30 minutes, then remove the peppers and leave the garlic to roast for a further 15-20 minutes until sot and puréed. 2 Remove the skin and seeds from the peppers, and remove the skin from the garlic. Add to a food processor, along with the sun-dried tomatoes, red lentils and walnuts then blend until smooth. Season to taste then serve.
Per serving (159g) Calories 303, Fat 9.6g, Saturates 1g, Carbohydrate 42g, Sugars 5.2g, Fibre 9g, Protein 15g, Salt 0.03g
90
Five Ingredients
Sun-Dried Tomato and Pesto Cavatelli Serves: 4 Pasta is simple to make at home and requires few ingredients. This dish is simple to make and delicious served warm or cold. For the pasta: • 360g (12.5oz) plain flour • 2 tbsp gram flour • 240ml (1 cup) boiling water
To serve: • 100g (3.5oz) sun-dried tomatoes, chopped • 4 tbsp vegan pesto
inwards giving you the cavatelli shape. Once all of the cavatelli are made, dust with flour and put to one side.
1 To make the pasta dough, in a large bowl, mix the plain flour and gram flour together. Add the boiling water and stir to form the dough. Knead the dough until smooth, roll into a long rope about 1cm thick and cut into 1cm pieces.
3 To finish, bring a pan of water to the boil. Add the cavatelli and cook for 4-5 minutes. Mix the cooked pasta with the sun-dried tomatoes and pesto to serve.
2 Take a piece of dough and press using your thumb; gently push the small piece of dough away from you. The two sides will curl
Per serving (195g) Calories 462, Fat 8.6g, Saturates 1.5g, Carbohydrate 87g, Sugars 10g, Fibre 7g, Protein 14g, Salt 0.4g
91
Roasted Carrot and Chickpea Tagine Serves: 2 As this tagine is super simple and cheap to make, it makes a great midweek meal option. Serve with couscous or rice. • • • • • •
1 red onion, sliced 4 carrots, cut into batons 1 400g (14oz) tin chickpeas, drained 2 tbsp ras el hanout 1 400g (14oz) tin chopped tomatoes 240ml (1 cup) water
1 Preheat the oven to 180°C/355°F/Gas 4. Add the onion, carrots, chickpeas and ras el hanout to a bowl and mix well. Spread over a baking tray and roast for 25-30 minutes until the carrots have cooked through. 2 Add the contents of the tray to a saucepan with the chopped tomatoes and water. Bring to the boil and simmer for 15-20 minutes until the sauce has thickened, season to taste.
Per serving (592g) Calories 458, Fat 7.3g, Saturates 0.6g, Carbohydrate 81g, Sugars 25g, Fibre 21g, Protein 21g, Salt 2.4g
92
93
94
95
Should we increase our protein intake after age 65? Dr. Greger on our protein requirements as we get older
study that purported to show that diets high in meat, eggs, and dairy could be as harmful to health as smoking supposedly suggested that “[p]eople under 65 who eat a lot of meat, eggs, and dairy are four times as likely to die from cancer or diabetes.” But if you look at the actual study, you’ll see that’s simply not true: Those eating a lot of animal protein didn’t have four times more risk of dying from diabetes-they had 73 times the risk. Even those in the moderate protein group, who got 10 to 19 per cent of calories from protein, had about 23 times the risk of dying of diabetes compared to those consuming the recommended amount of protein, which comes out to be about 6 to 10 per cent of calories from protein, around 50 grams a day. So, the so-called low protein intake is actually the recommended protein intake, associated with a major reduction in cancer and overall mortality in middle age,
A
96
under age 65, but not necessarily in older populations. When it comes to diabetes deaths, lower overall protein intake is associated with a longer life at all ages. However, for cancer, it seems to flip around age 65. I discuss this in my video Increasing Protein Intake Ater Age 65. “These results suggest that low protein intake during middle age followed by moderate to high protein consumption in old adults may optimize health span and longevity.” Some studies have suggested that the standard daily allowance for protein, which is 0.8 grams of daily protein for every healthy kilogram of body weight, may be fine for most, but perhaps older people require more. The study upon which the recommended daily allowance (RDA) was based indicated that, though there was a suggestion that the “elderly may have a somewhat higher requirement, there is not enough evidence to make diferent
recommendations.” The definitive study was published in 2008 and found no diference in protein requirements between young and old. The same RDA should be adequate for the elderly. However, adequate intake is not necessarily optimal intake. The protein requirement “studies have not addressed the possibility that protein intake well above the RDA could prove beneficial,” or so suggests a member of the Whey Protein Advisory Panel for the National Dairy Council and a consultant for the National Cattlemen’s Beef Association. A study followed sedentary individuals over the age of 65 for 12 years and found they lose about one percent of their muscle mass every year. If you force people to lie in bed for days at a time, anyone would lose muscle mass, but research suggests that older adults on bedrest may lose muscle mass six times faster than young people also on bedrest. So, it’s use it or lose it for everyone, but the
elderly appear to lose muscle mass faster, so they’d better use it. The good news is that in contrast to the 12-year U.S. study, a similar study in Japan found that the “[a] ge-related decreases in muscle mass were trivial.” Why the diference? It turns out that in the Japanese study, “the participants were informed about the results of their muscle strength, [so] they oten tried to improve it by training before the next examination.” This was especially true among the men, who got so competitive their muscle mass increased with age, which shows that the loss of muscle mass with age is not inevitableyou just have to put in some efort. And, research reveals that adding protein doesn’t seem to help. Indeed, adding more egg whites to the diet didn’t influence the muscle responses to resistance training, and that was based on studies funded by the American Egg Board itself. Even the National Dairy Council couldn’t spin it: evidently, strength
“training-induced improvements in body composition, muscle strength and size, and physical functioning are not enhanced when older people…increase their protein intake by either increasing the ingestion of higherprotein foods or consuming protein-enriched nutritional supplements.” Is there anything we can do diet-wise to protect our aging muscles? Eat vegetables. Consuming recommended levels of vegetables was associated with basically cutting in half the odds of low muscle mass. Why? “[T]he alkalizing efects of vegetables may neutralize the mild metabolic acidosis” that occurs with age, when that little extra acid in our body facilitates the breakdown of muscle. I’ve discussed before how “[m]uscle wasting appears to be an adaptive response to acidosis.” (See my video Testing Your Diet with Pee and Purple Cabbage for more on this.) We appear to get a chronic low-grade acidosis with advancing age because our
kidney function starts to decline and because we may be eating an acid-promoting diet, which means a diet high in fish, pork, chicken, and cheese, and low in fruits and vegetables. Beans and other legumes are the only major sources of protein that are alkaline instead of acid-forming. And indeed, a more plant-based diet-that is, a more alkaline diet-was found in research to be positively associated with muscle mass in women aged 18 to 79. So, studies indicate that if we are going to increase our protein consumption ater age 65, it would preferably be plant-based proteins to protect us from frailty. No matter how old we are, a diet that emphasizes plantbased nutrition “is likely to maximise health benefits in all age groups.” ■ For more information from Dr.Greger, visit nutritionfacts.org 97
Per serving (100g) Calories 429, Fat 26g, Saturates 16g, Carbohydrate 48g, Sugars 32g, Fibre 5g, Protein 5.9g, Salt 0.01g
98
Sweet Traybakes
Sweet
s e k a b y a r T Date Millionaire Shortbread Serves: 8 The dates give this millionaire shortbread a delicious caramel taste without the high processed sugar content. For the base: • 100g (3.5oz) cashews • 100g (3.5oz) oats • 3 tbsp coconut oil, melted
For the caramel: • 300g (10.5oz) dates • 2 tbsp coconut oil, melted • 80ml (⅓ cup) soya milk For the topping: • 100g (3.5oz) dairy-free milk chocolate, melted • 60g (2oz) coconut oil, melted You will also need: • 9-inch x 5-inch tin 1 To make the base, add the cashews, oats and coconut oil to a food processor and
blend until the mixture is fully combined. Press into a lined tin and place in the fridge to set. 2 For the caramel, add the dates, coconut oil and milk to a blender and blend until smooth. Spread over the base and return to the fridge to set. 3 Mix together the melted chocolate and coconut oil until well-combined. Pour on top of the caramel and spread evenly, leave to set in the fridge for at least 2 hours before cutting and serving. 99
Chocolate Tiin Serves: 16 Chocolate tifin is a simple-but-delicious dessert or snack to bake. The richness of the chocolate mixture is cut through by the fruits and biscuits. • • • • • • • • •
100g (3.5oz) dairy-free butter 150g (5oz) dark chocolate 3 tbsp caster sugar 2 tbsp maple syrup 2 tbsp cocoa powder 150g (5oz) vegan biscuits, crushed 60g (2oz) sultanas 60g (2oz) glacé cherries, chopped 100g (3.5oz) dairy-free milk chocolate, melted
You will also need: • 7-inch x 5-inch tray 1 Add the butter, chocolate, sugar, maple syrup and cocoa powder to a bain-marie and stir together until melted and fully mixed. Stir through the biscuits, sultanas and cherries. Pour into a lined tray and place in the fridge to set for 1-2 hours. 2 Once set, remove from the fridge, pour over the melted chocolate and spread evenly. Place into the fridge to set for another hour.
Per serving (44g) Calories 213, Fat 13g, Saturates 5.4g, Carbohydrate 22g, Sugars 12g, Fibre 2g, Protein 1.9g, Salt 0.26g
100
Sweet Traybakes
Per serving (93g) Calories 373, Fat 17g, Saturates 2.8g, Carbohydrate 51g, Sugars 31g, Fibre 2g, Protein 4.3g, Salt 0.39g
Cherry Bakewell Traybake Serves: 16 This traybake is a great choice for aternoon teas or lunchboxes. It’s super sweet and rich in flavour, a small piece will go a long way in satisfying a sugar craving! For the pastry: • 250g (2¼ cups) plain flour • 110g (½ cup) dairy-free butter • 100g (scant 1 cup) icing sugar For the topping: • 150g (5oz) dairy-free butter • 150g (5oz) ground almonds • 150g (5oz) caster sugar • 120g (4oz) plain flour • 1 tsp baking powder • 1 tsp cider vinegar
• 120ml (½ cup) soya milk • 1 tsp almond extract • 4 tbsp jam To inish: • 200g (7oz) icing sugar • 5 tsp water • 16 glacé cherries You will also need: • 7-inch x 11-inch tin 1 Preheat the oven to 180°C/350°F/Gas 4. To make the pastry add the flour, butter and icing sugar to a food processor and pulse until the mixture resembles breadcrumbs. 2 Transfer the mixture to a large bowl and bring together with your hands, being careful not to overwork the pastry. If the pastry seems too wet add a little more flour, if it’s too dry, add a little water. Once it has formed into a dough, wrap in cling film and refrigerate for 20 minutes.
3 To cook the pastry, remove it from fridge, roll out ¼-inch thick and line the bottom of the tin. Prick with a fork and blind bake for 10-15 minutes. 4 For the topping, add the butter, almonds, sugar, flour, baking powder, vinegar, milk and almond extract to a bowl and beat together until fully incorporated to make a frangipane, then place this mixture in the fridge to chill for 30 minutes. 5 Spread the jam evenly onto the bottom of the pastry and fill the tin with the frangipane. Place into the oven for 25-30 minutes until the frangipane is cooked through. Remove from the oven and allow to cool completely. 6 Mix together the icing sugar and water until a smooth icing is formed, drizzle or spread this evenly over the traybake and garnish with cherries.
101
Corn Flake Traybake Serves: 8 This corn flake traybake will bring back memories of school dinners! When buying your corn flakes, be sure to check the ingredients, as some contain vitamin D from lanolin. For the pastry: • 250g (2¼ cups) gluten-free plain flour • 110g (½ cup) dairy-free butter • 100g (scant 1 cup) icing sugar For the topping: • 4 tbsp jam • 120g (4oz) dairy-free butter
• 150g (5oz) golden syrup • 50g (2oz) caster sugar • 200g (7oz) corn flakes (we used gluten-free from Freee)
3 To cook the pastry, remove it from fridge, roll out to ¼-inch thick and line the bottom of the tin. Prick with a fork and blind bake for 10-15 minutes.
You will also need: • 7-inch x 11-inch tin
4 When cooked, spread the pastry with jam. Add the butter, golden syrup and sugar to a saucepan over a medium heat and cook for 1-2 minutes until fully melted. Stir in the corn flakes ensuring they are fully coated. Spread the corn flakes over the jam and bake in the oven for 10 minutes. Remove from the oven and allow to cool before cutting and serving.
1 Preheat the oven to 180°C/350°F/Gas 4. To make the pastry add the flour, butter and icing sugar to a food processor and pulse until the mixture resembles breadcrumbs. 2 Transfer the mixture to a large bowl and bring together with your hands, being careful not to overwork the pastry. If the pastry seems too wet, add a little more flour, if it’s too dry, add a little water. Once it is formed, wrap in cling film and refrigerate for 20 minutes.
Per serving (133g) Calories 537, Fat 21g, Saturates 4.1g, Carbohydrate 86g, Sugars 40g, Fibre 2g, Protein 4.5g, Salt 1g
Chef's Top Tip choose:
102
103
Coconut and Mango Flapjack Serves: 8 With just one saucepan and one baking tray used in this recipe, you’ll have hardly any washing up to do aterwards! The coconut and mango pair together beautifully, making a delicious flapjack. • • • • • •
250g (9oz) oats 60g (2oz) dried mango 60g (2oz) desiccated coconut 125g (4.5oz) dairy-free butter 100g (3.5oz) caster sugar 5 tbsp golden syrup
You will also need: • 7-inch x 11-inch baking tin 1 Preheat the oven to 180°C/355°F/Gas 4. Add all ingredients to a saucepan over a lowmedium heat and cook for 5-6 minutes until the butter has completely melted and all of the ingredients have come together. 2 Press the mixture into a lined baking tin and bake for 15-20 minutes until the edges and top begin to brown. Remove from the oven and allow to cool before cutting. 104
Per serving (89g) Calories 386, Fat 18g, Saturates 6.8g, Carbohydrate 52g, Sugars 29g, Fibre 5g, Protein 6.1g, Salt 0.42g
Sweet Traybakes
105
Oreo Brownie Serves: 12 With no unusual ingredients or complicated method, this is a simple recipe. The Oreos add a nice crunch to these gooey brownies. • • • • • • •
5 tbsp vegetable oil 200g (7oz) dark chocolate, melted 4 tbsp cocoa powder 200g (7oz) self-raising flour 200g (7oz) caster sugar 240ml (1 cup) soya milk 12 Oreos, crushed
You will also need: • 7-inch x 11-inch baking tin 1 Preheat the oven to 180°C/355°F/ Gas 4. To make the brownie batter, mix together the oil, chocolate, cocoa powder, flour, sugar and milk into a smooth batter. 2 Stir in half of the Oreos. Pour the mixture into a lined baking tray, sprinkle over the remaining Oreos and place in the oven for 20 minutes until the brownie is cooked but still gooey in the centre.
Per serving (88g) Calories 327, Fat 15g, Saturates 5.2g, Carbohydrate 46g, Sugars 25g, Fibre 4g, Protein 4.2g, Salt 0.24g
106
Sweet Traybakes
107
Muscle without meat Viva! Health’s Dr Justine Butler on why a vegan diet is best to build strength, stamina and muscles
T
he 2019 Netflix documentary The Game Changers has taken the sports world by storm, with hordes of bodybuilders, runners and athletes going vegan to improve their performance. One website, which shares news about vegan sports people and encourages people to go vegan, has seen sign-ups surge by 600 per cent. Vegan athletes featured in the film include: the US National Football League’s Derrick Morgan; two-time Australian sprint champion, Morgan Mitchell; American record-holding weightliter, Kendrick Farris; world record-holding strongman, Patrik Baboumian; eight-time US national cycling champion, Dotsie Bausch; Olympic sprinter, Morgan Mitchell; Ultimate
108
Fighting Championship’s Nate Diaz; boxing heavyweight, Bryant Jennings; and Scott Jurek, one of the greatest ultra marathon runners of all time. Then there’s Rich Roll, the ultra-endurance athlete who Men’s Health magazine described as the ‘fittest vegan on Earth’! No one is asking them where they get their protein! Contrary to popular belief, you don’t build muscle by eating muscle (meat). Muscles develop by being used and the best diet to fuel this is a whole grain, vegan one. It provides complex carbohydrates, plant protein, vitamins, minerals, antioxidants and fibre, while avoiding undesirable saturated animal fats, animal protein and cholesterol, all linked to heart disease, diabetes, obesity
and some cancers. A vegan diet not only provides the best fuel for physical activity, it can also reduce recovery time. Compared with meat-eaters, vegans get considerably more antioxidants in their diets, which help neutralise free radicals, harmful molecules that can reduce athletic performance, cause muscle fatigue and impair recovery. An increasing number of professional athletes are switching to veganism to gain these advantages and improve their performance. Fruit and vegetables are a perfect source of healthy carbohydrates, both simple and complex. They are also a great source of antioxidants, minerals such as iron, calcium, magnesium and potassium, and vitamins C, K
Special Report
and most from the B group. Whole grains also provide healthy carbohydrates and protein (unlike refined grains), minerals, vitamins and antioxidants. Pulses (peas, beans and lentils) provide healthy plant protein, complex carbohydrates, B group vitamins, minerals including iron and calcium, and antioxidants. Nuts and seeds are excellent for protein, ‘good’ unsaturated fats (apart from coconut), fibre, antioxidants, minerals including zinc and selenium, vitamin E and B group vitamins.
For main meals, combine different wholefoods to get a wide range of nutrients. On top of all this goodness, make sure you have a reliable source of vitamins B12 and D and omega-3 fats. For omega-3s, make walnuts, flaxseed, chia seeds or hemp seeds part of your regular diet or take an algal supplement. For main meals, combine diferent wholefoods to get a wide range of nutrients.
Avoid processed foods - an occasional treat is fine but your body responds much better to wholefoods. To avoid being caught out, plan ahead and make a smoothie to-go, carry some dried fruit, nuts and seeds, your favourite energy bar or simply make a wrap with houmous or nut butter, beans and veggies - that’s what Scott Jurek does! As a rule of thumb, eat only small amounts of food before you exercise and leave bigger meals for ater. Your body needs energy to fuel your performance but too much food cannot be digested fast enough and can make you feel sluggish. Try eating a piece of fruit or an energy bar if you’re doing intensive training. You’ll notice that tennis players frequently take a bite from a banana between games. If you’re going to the gym for a regular workout, going for a run up to 10k, cycling one hour or doing a yoga class, there’s no need for pre-workout food. As carbohydrates are digested, they release glucose into your bloodstream. Glucose is the main fuel that every single cell in your body needs. Diferent foods release it at diferent speeds, which is called glycaemic
index (GI). Foods that release glucose fast have a high GI and are a source of fast energy - dates, refined cereals and potatoes. Foods that release it slowly have a low GI and are good for sustained energy release over longer periods of time - most fruit and vegetables, pulses, nuts and seeds. Then there’s a whole range of foods with a medium GI - wholegrain foods, brown rice and oats. Starch is a complex carbohydrate and a natural part of many plant foods that release their energy gradually. For long-lasting fuel, eat starchy sweet potatoes, pumpkin, squash, beans, lentils, chickpeas, brown rice, oats, and quinoa. The average person needs around 0.8g of protein daily per kilogram of body weight. If you’re a serious athlete or want to build muscles, you’ll need to increase your protein intake - professional athletes eat 1-2g of protein per kg of body weight. For someone weighing 73kg, this means 73-146g of protein a day. A tofu steak with quinoa and broccoli supplies around 50g, a handful of mixed nuts provides 7g, two slices of wholemeal bread with peanut butter will provide around 15g and a bowl of muesli with fruit and added seeds could pack over 15g. Unless you’re an athlete, bodybuilder or do physically demanding work on a daily basis, you probably won’t need protein powders. During training sessions or endurance races that last longer than 60-90 minutes, you may need to replenish your energy. Dates, bananas and raisins are great for this, providing fast energy when you are running low. Alternatively, buy ready-made energy bars or make your own with a food processor- blitz and blend your favourite ingredients and make handy energy bites for a fraction of the price. Don’t forget - water is essential for every process in your body, so drink up! It’s crucial that you drink enough, especially when you’re physically active. Being dehydrated hinders your performance and recovery. When training, it’s best to rely on plain water. Post-workout, smoothies are the go-to choice for so many people as they provide nutrients and hydration! Whether you’re are a seasoned athlete or a newbie trying the Couch to 5k, going vegan can help you reach the potential you are striving for! ■ • Dr Justine Butler is a Senior Researcher and writer at Viva! Health. Viva! Health is a part of the vegan charity Viva!. We monitor scientific research linking diet to health and provide accurate information on which you can make informed choices about the food you eat. vivahealth.org.uk. 109
What I eat
in a day
How crossitter and athlete Axel Schurawlow builds muscle on a plant-based diet
liminating animal products from your diet doesn’t have to be dificult; with so many vegan options on shelves now, making the change is getting easier and easier. But what about when you’re embarking on intensive fitness training. The myth that you need meat to build muscle is slowly being dismantled, but you still need to know how to replace the nutrients you were previously getting from meat and dairy products. To find out more, we asked Vivo Life ambassador Axel Schurawlow to tell us more. Axel is a plant-based personal coach and nutritionist who uses his social media accounts to show people how they can use their vegan diet to support their fitness.
E
Plant-based food is not only loaded with vitamins, minerals, and antioxidants, but it also helps with recovery. 500g of chicken and 300g of yogurt: that‘s what I used to eat on a daily basis before I went vegan. I thought that a life without meat and dairy was not worth living and that without it I would lose all my muscle. Fortunately, when I started studying nutrition, I stumbled across the right information. I was blown away by the impact of animal products on your body, the environment and for the first time in my life, I understood that I wasn’t eating chicken but dead animals. I‘m a former pro-football player and now a CrossFitter. If you’ve done CrossFit before, then you know that it’s really intense. I need around 5000 calories per day, just to maintain my weight (190cm/94kg). Most people think that it’s more dificult to compete on a vegan diet, I disagree! Plant-based food is not only loaded with vitamins, minerals, and antioxidants, but it also helps with recovery because of the antiinflammatory efect. Recovery is everything. If you can recover faster than your opponents you have a big advantage. Since going vegan I recover faster, sleep better, I have never been stronger and my overall well-being has improved dramatically.
What I eat in a day Breakfast (ater my first workout) • • •
2-3 bananas 1-2 mangos Papaya or watermelon
Ater a workout, your glycogen storages are depleted. That’s why I start with fruits. They are loaded with glycogen and help 110
Special Report absorbing other nutrients like iron if you combine them with other foods. I eat fruits together with one of my favourite things in the world: granola.
Granola • • • • •
300g granola 20g flaxseeds 1 scoop raw vegan protein 1 tsp maca Frozen berries
Brunch (aka my second breakfast) • • •
100g tofu 150g brown rice 300-400g veggies
I don’t want to eat too much before my second workout, so I usually have a big snack. This could also be wholegrain bread with avocado or peanut butter.
Dinner (ater my second workout) • • • • •
200g tempeh 200g brown rice or wholegrain pasta 400-500g mixed vegetables (broccoli, carrots, cauliflower) 20g sunflower seeds Peanut sauce
If you ask me: where do you get your protein from, my answer would be legumes. Most legumes contain more protein than meat and are also rich in fibre, minerals, and vitamins. Throughout the whole day, I eat foods containing a lot of antioxidants which obviously helps with recovery, and adding seeds and nuts makes every meal more nutritious. Of course, my meals vary day by day but I always focus on the five food groups: • • • • •
Fruits Vegetables Whole Grains Legumes Nuts and seeds
I supplement with products by Vivo Life: • • •
Vitamin B12 Omega 3 (EPA/DHA) Raw Vegan Protein Powder
Too many people, especially new vegans, don’t eat enough calories. The result? You feel tired ater a while. especially as an athlete. That’s why it’s important for me to eat enough. I focus on foods that are high in calories but low in volume, which I also recommend to people who struggle with gaining weight. People who don’t want to get as big or as fit as possible, obviously don’t have to eat that much. Focus on the 5 food groups + eating enough calories, and you are already eating way healthier than most of the people. ■
• Axel Schurawlow is a Vivo Life ambassador. Find out more at vivolife.co.uk, and follow Axel: @axelschura
111
112
Ambleside Manor V E G E TA R I A N C O U N T R Y G U E S T H O U S E • • Comfortable rooms on a vegetarian bed and breakfast basis • • Set in• over two acres of private grounds with plenty •• •• of parking • ••• A short stroll from Ambleside and our two awardwinning vegetarian restaurants Zefirellis and Fellinis ••• We fully cater for Vegans
•
•
• Rothay Road, Ambleside LA22 0EJ • 01539 432062 • ambleside-manor.co.uk ••
••
113
Ten minutes with...
Tomi anjuola Mak
Nigerian-born Tomi is a culinary entrepreneur living in London. She’s the author of The Plantain Cookbook, and her website, The Vegan Nigerian, is dedicated to delicious and easy plant-based recipes. How long have you been vegan, and what made you make the change?
What’s your favourite plant milk?
ginger, topped with flaxseed, granola or more fruit!
I’ve been vegan for seven years. What’s your favourite Initially it was for health reasons quick midweek meal? - I wanted to feel less sluggish Coconut milk. Nigerian jollof rice, vegetable and more energised. At the same stew, and plantain. This West time, I was starting to question African clasic is incredibly the ways in which we exploit animals for delicious yet easy to whip up. Jollof rice was our personal use, and it no longer sat well the first meal I learnt how to make at the age with me. It was truly a lightbulb moment of ten, and is one of those dishes I feel I can and there was no going back ater that. As make with my eyes closed! I did more research into the vegan lifestyle, my conviction grew as I also factored in the environmental and human rights impact of What’s the best city in the world our eating habits.
for plant-based food?
What dish would convince a die-hard omnivore to try plant-based? It would have to be a rich, decadent vegan chocolate cake.
What’s your go-to breakfast? Stewed apples with cinnamon, nutmeg and 114
Out of all the cities I’ve lived in or visited, Los Angeles would get my top vote. Almost every restaurant I visited had plant-based options on their menu and I lost count of all the vegan restaurants that the city has to ofer. If I could recommend two must-visit places, they would be Crossroad and Café Gratitude.
What’s your favourite vegan restaurant? All Nations Vegan House is a family-run Caribbean restaurant located in the heart of Dalston in East London. Aside from the healthy, hearty dishes on ofer, the service
is one of the warmest and friendliest I’ve experienced in London. It’s also obvious that the food is cooked with a lot of love.
In one sentence, tell us what veganism means to you. Veganism equals compassion, and leads to greater inter-connectedness.
What does the future look like for veganism? Bright. I hope to see veganism become even more mainstream around the world, but also more accessible to people and groups from a wider range of backgrounds, cultures and experiences. • Find out more about Tomi at vegannigerian.com, and follow her @vegannigerian
115