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INCLUDES

Win! A gorgeous aromatherapy gift set from Soil

HEALTHY • SUSTAINABLE • DELICIOUS

VEGAN DISHES

VIBRANT VEGAN

Beautiful bowls DISCOVER JUST HOW DELICIOUS DAIRY-FREE COOKING CAN BE

Love baking

Yummy Valent ine

RAINBOW STIR-FRY

TRIED & TESTED

treats

A PINCH OF TASTY

LIGHTER BITES FROM PINCH OF NOM

MEAT-FREE RECIPES

PLANT-BASED PROTEIN POWER

EVERYDAY EASY

Nourishing dishes from Annie Bell

GREAT IDEAS FOR FUSS-FREE EATS FEBRUARY 2020 • £4.95

BOSH! KITCHEN

TOM KERRIDGE

Super-healthy vegan suppers from Henry Firth and Ian Theasby

Flavour-packed recipes from the top chef on his itness and wellbeing journey

vegetarianliving.co.uk

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The UK’s best-selling, aw ard-w inning vegetarian m agazine

Welcome By Februar y, many of us are ready for spring to get underway and after starting the new year feeling positive about the changes we’d like to make, our com mitment can start to waver. Statistics suggest that 80 per cent of us will give up on our resolutions after only two weeks, so if you’re struggling to sustain your healthy lifestyle choices, never fear – we’re here to give you a helping hand. This issue is all about making life easy for yourself, so we’ve got a mouthwatering 10 -page ‘Ever yday Easy’ feature (page 52) packed with recipes using ordinar y storecupboard ingredients and simple techniques to get something tasty on the table – fast. We’ve also got fresh vegan inspiration from the Bosh! duo Henr y and Ian (page 36), who share some healthy plant-based dishes that still pack in plenty of lavour. Eating healthy food that’s also satisfying has been key to top chef Tom Kerridge’s impressive weight loss, and in this issue he rustles up some of his favourite quick makes (page 84). The bloggers behind Pinch of Nom broke records with their irst bestselling cookbook, and they’re back with some brilliant new ideas for low-cal meals to keep you on track, while the Hair y Bikers conjure up some simple and comforting one-pan dishes (page 48). Many of us enjoy expressing our love through food, so we’ve got some gorgeous ideas for Valentine’s Day (or any day you’d like to treat someone special), from vegan chocolate trules (page 72) to heart-shaped French toast for breakfast in bed (page 63), and some beautiful cakes and bakes too (page 65). And for those days when you do fancy a comfort food treat, gardening editor Alice Whitehead explores the journey from chitting to chips in her feature on growing your own spuds, with tips on how to make them tastier and healthier than anything you’d buy at the chippy! Ever ything in moderation… Lin d s e y H a rrad Ma n agin g Ed ito r

COVER RECIPE: Rainbow stir-fry by Lizzie Mayson

Contents Win! AN AROMATHERAPY GIFT SET FROM SOIL PAGE 93

Features 28 Green living

How to grow and cook your own spuds for the ultimate healthy chips

98 The inal word Nutritionist Anita Bean on exercise and veggie diet myths, plus top three foods to eat

Food matters 23 Season’s eatings February’s larder features parsnips, leeks and caulilower

32 Eco chef Tom Hunt on ways to reduce your food-waste footprint in the kitchen

36 Good food with attitude

The Bosh! duo is back with vegan recipes that are super-healthy too

42 Powered by plants

ON THE COVER 76

Annie Bell’s delicious new ideas to get more protein in your diet

48 The Hairy Bikers’ one-pan wonders Dave and Si rustle up hearty, warming dishes, perfect for wintery evenings

52 Everyday easy Fuss-free weekday meals, from Mexican bean bowls to tomato and chickpea frittata

62 Family food

Kate Hackworthy’s special breakfasts, for high days and holidays

65 Sweets for your sweet 36

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Homebaked Valentine treats, to show how much you care

THIS ISSUE’S RECIPES… Starters & light bite s

Subscribe today and receive The Hairy Dieters Go Veggie cookbook! – page 78

14 24 26 32 48 83 84 86

Rich tomato soup Roasted parsnip and carrot soup with kale crisps Roasted caulilower and leek soup Mushroom and kale breakfast strata Spicy lentil and kale soup Huevos rancheros Miso stir-fried greens with fried egg Chilli avocado toast

Main cou rse s

48 36

14 14 26 26 27 27 36 36 38 42 43 44 44 46 50 50 52 52 54 55 56 56 59 59 60 60 71 74 75

EDITOR’S PICK

Regulars

70 Vegan kitchen Dine in on Valentine’s Day with Chava Eichner’s romantic dinner for two

74 Rebel with a cause Meet vegan blogger Niki Webster from Rebel Recipes, with her ‘real food’ dishes

84 Tom Kerridge’s kitchen workout The top chef shares recipes from his weight-loss and itness journey

03 Welcome 08 Table talk 16 Do your bit 21 Travel journal 78 Subscriptions 82 Nourish yourself 92 Beauty notes 96 Back issues

3 WAYS TO BUY Get the equivalent of three FREE issues delivered direct to your door – see page 78

Add to basket at selectmagazines.co.uk

BUY ONLINE

88 Pinch of Nom’s lighter living The popular pair return, with everyday ideas from their new cookbook

Get the digital edition from pocketmags.com

DOWNLOAD

76 88 91

Red pesto pasta Sundried tomato and bean chilli Leek and corn fritters Leek and squash ilo tarts Vegan buffalo wings Persian caulilower omelette Sunny Sri Lankan curry Hearty, herby stew Rainbow stir-fry Shepherd’s pie Lebanese burgers with tahini sauce Caulilower steak ’n’ mash Buckwheat noodles with tempeh and miso Beetroot brown rice pilaf with feta and spring onion Red onion and beetroot tarte tatin Sunblush tomato risotto Mexican bean bowls Tom yum ramen Caulilower, sweet potato and chickpea traybake with coriander sambal Quick vegetarian chilli Sage, garlic and white wine butter beans Roasted carrots, chickpeas and grains with pecans Roasted tomato and chickpea frittata Charred sweetcorn and cumin seed tacos with pickled red cabbage and feta mayonnaise Garlic mushrooms and lentils with fried egg Sweetcorn and black bean fritters with tomato salsa Gnocchi in saffron leek sauce Chana masala with coconut chutney Open lasagne with sautéed mushrooms, cashew ricotta, kale and trufle oil Miso maple-glazed aubergine with sticky coconut rice Quesadilla Creamy vegetable bake

Sweets & tre ats 15 25 34 62 63 65 65 66 67 70 72 87 91

Healthy lapjacks Parsnip brownie with chocolate mousse topping Mash brownies Mini pancakes and fruit on sticks Heart-shaped cinnamon French toast with chocolate yogurt dip Red velvet cake Raspberry cream shortbreads Chewy chocolate bars Dairy-free caramel cakes Bright and beautiful breakfast pancakes Coffee cardamom trufles Chocolate chia puddings Raspberry and elderlower swirl

Dips, sauce s, side s & m ore… 14 14 27 27 27 30 34

Sundried tomato and feta dip Mediterranean focaccia Caulilower rice Creamy, cheesy cauli mash Caulilower pizza base Masala sauce Homemade paneer

SUITABLE FOR VEGANS READY IN MINUTES

ADAPTABLE FOR VEGANS

www.vegetarianliving.co.uk

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FIRST FLOWERS There’s no better way to celebrate the beginning of spring than getting outdoors to search for drifts of snowdrops. These dainty white lowers transform woodland and garden loors in January and February, and are one of the irst signs of life after the long winter months. National Trust estates are some of the best places to see these pretty blooms – ind out more at nationaltrust.org.uk/lists/places-to-see-snowdrops. Blow the cobwebs away with a winter walk, then head home for a hearty one-pot supper, on page 46

Tabletalk © CHRIS TERRY

YOUR GUIDE TO PLANT-BASED NEWS, FOOD AND MORE

Fairtrade for all This year’s Fairtrade Fortnight – 24 February to 8 March – highlights the ight to secure sustainable livelihoods for farmers in the global south. ‘She Deserves Fairtrade’ focuses particularly on women cocoa farmers, who are some of the most marginalised and face the greatest challenges. The average cocoa farmer in Ghana earns around $1 per day (about 74p). This is well below the extreme poverty line of $1.90 (about £1.40) per day. This isn’t enough to support even the most basic needs such as fresh water and food for her family, education for her children and suficient healthcare. Généviève Yapipko is a cocoa farmer in the SCKA cooperative in the Côte d’Ivoire. She says: ‘If you’re not brave you can’t be a cocoa farmer. You have to make a lot of effort. We have too many problems here, especially cocoa farmers. Farmers live in suffering right up to the moment that they want to enjoy the result of the hard work, and they die. It’s fatigue that can kill, because taking care of yourself is so important, but we don’t have the means to do it.’

CALMER KITCHEN

Across the UK the British public will join well-known celebrities, mainstream retailers, independent brands and politicians to show support for people, like Généviève, who are responsible for producing some of the things we love to eat, drink and wear. Everyone is invited to join together to celebrate farmers and workers and stop exploitation of the people at the bottom of the supply chain. One easy thing everyone can do to make a difference is to choose Fairtrade. To ind out more, and how to get involved, go to fairtrade.org.uk/fortnight

A new neutral for the natural home from Le Creuset, the Meringue colourway from the iconic kitchenware brand epitomises a sense of calm. Inspired by the shades of toasted meringue whips, Meringue features a stylish ivory tone with a delicate and subtle oat ombré, making it the perfect complement to any kitchen. This beautiful new neutral hue goes on sale from 3 February.

Spring cooking GIVE A FAIRTRADE GIFT FOR VALENTINE’S DAY The English Tea Shop’s Sensual Me Fairtrade tea is a unique blend designed to awaken your sensuality through the intense aroma of organic lemongrass, hibiscus, rooibos and blackberry leaves with lavender, liquorice and cinnamon. £5.74 from Amazon

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These cute heartshaped solid shampoo minis are a perfect eco gift and are made with Fairtrade ingredients for a truly saintly beauty gift. £3 each, ethiqueworld.com

Chocolate is always a welcome treat – especially if it’s ethically produced. Divine Seriously Smooth Milk Chocolate Hearts make the perfect gift for loved ones of all ages. £4, ukshop. divinechocolate.com

Put a spring in your step with a seasonal produce workshop at the Vegetarian Society cookery school. If you get excited about working with fresh produce, then a Seasonal Spring cooking workshop will get you inspired and ready for the warmer months ahead. Featuring delicious recipes ranging from rhubarb cheesecake to white asparagus tagliatelle, discover how to make the most of the seasonal fruit and vegetables on your doorstep. Everyone is welcome – you don’t have to be veggie to join in – and workshops are for all abilities. Plus a workshop gift voucher makes a great birthday present too. Find out more and book now at vegsoc.org/spring-veggie

Bo o ks he lf No time to hit the gym? Get some home workout inspiration instead.

VEGAN ON THE GO For fans of good old cheese and onion crisps, Kettle Chips have launched a brand new Sheese & Red Onion lavour inspired by Veganuary and the growing demand for plant-based alternatives. Developed by the brand’s innovation chef Phil Hovey, alongside inluencers and vegan chefs Bosh!, this exciting new addition features vegan Red Leicester Style from popular brand Sheese. £1.99 from Asda, Budgens, Londis, Tesco and Morrisons

High street coffee house Caffè Nero has launched a new Veganero menu, featuring brand new products including laky vegan croissants and vegan sausage rolls – which are delicious options for everyone. Start the day with a fresh vegan raspberry croissant, and for lunch try the ‘sausage’ roll, a ‘meatball’ sourdough panini packed with rich tomato ragu, vegan cheese, mayo and spinach, or choose from a range of vegan latbreads, soups, salads and more. For a sweet treat, the new creamy vegan salted caramel and chocolate cheesecake or vegan ginger cake will deinitely hit the spot. Find your nearest store by using the Caffè Nero in-app location inder

The W h itlo ck Wo rko ut by Ma x W h itlo ck Be inspired by the Olympic gold-medalwinning gym nast in his new book, featuring easy, short (from as little as 15 m inutes) but efective core-orientated exercises, inspired by his gym nastic training, that people can do anywhere, any time – at home on the sofa or even in the oice on a lunch break. The book also includes 28 healthy recipes. Headline Home, £ 20

Sh ape Up w ith Pilate s by Lyn n e Ro bin s o n The Queen of Pilates has created an innovative regime of step-by-step workouts that will help you sculpt and shape your body. The book includes handy tips on how to incorporate exercise into your life, sections on its mental health and wellbeing beneits, and how to improve your diet. Kyle Books, £19.99

TIME TO TALK?

We love… BLUE TONES Classic Blue is Pantone’s colour of the year for 2020, and we’re looking forward to seeing eternally elegant blues inluencing interiors trends. Tableware in dreamy blues is a stylish way to start, with prices from £6, all from John Lewis & Partners.

The Time to Change social movement aims to raise awareness about mental health discrimination and is holding Time to Talk day on 6 February. With mental health issues affecting 1 in 4 of us, the campaign aims to encourage everyone to be more open, to talk, to listen and to help change lives. Find tips and ideas for starting conversations about mental health at time-to-change.org.uk.

Fitte r, H appie r, He a lth ie r: The U ltim ate 4 We e k Bo dy Tran s fo rm atio n Plan by Kate Fe rd in an d A big fan of the physical and mental beneits of exercise, Kate Ferdinand has created a plan to make exercise achievable and fun, with no need for fancy equipment or a gym membership. The book includes recipes, HIIT workouts and lots of tips and advice. Michael Joseph, £9.99

www.vegetarianliving.co.uk

In our trolley THE VEG LIVING TEAM’S FAVOURITE PRODUCTS…

GOT THE MUNCHIES? Looking for a nutritious snack, perfect for after the gym or for lunchboxes? Munchy Seeds combine ibre-rich chia seeds, linseeds for their omega-3 oils and pumpkin seeds packed with iron, zinc and phosphorus to create a ‘happy’ snack that’s both healthy and tasty. They are also gluten-free, dairy-free, vegetarian (four lavours are vegan), and available in ive delicious new lavours: Sweet Chilli, Mega Omega, Salted Caramel, Honey Roasted and Warm Cinnamon. 25g snack packs 80p, 125g sharing packs £2.99 and 450g mega packs £8.75, from Ocado and The Co-op

Oaty goodness Made with coarse wholegrain oats for a crunchy texture, Stockan’s Orkney Thick Oatcakes are perfect for your favourite toppings, but are also robust enough for scooping dips or dunking in soups and stews. Made in Orkney for over 100 years, these oakcakes have a fantastic texture and lavour, plus they’re a high-ibre, low-GI snack that will really keep you going. 95p per pack from Waitrose, Tesco and Sainsbury’s, or buy in bulk at stockans.com

SOUTHERN STYLE Quorn’s new Southern Fried Poppers are inspired by popcorn chicken but deliciously meat-free. These mini bites are perfect as a snack or family treat. Coated in a southern-fried crispy breadcrumb coating with a succulent Quorn centre, they are high in protein and ibre, low in saturated fat and contain no soya. £1.25 from Sainsbury’s

MYLK MADE Made with no stabilisers, no gums, and just three or four natural ingredients in each recipe – including spring water and a touch of sea salt – Innocent’s dairyfree range is the perfect plant-based choice. Available in Almond, Oat and Hazelnut varieties, these milk alternatives are designed to be tasty in tea, lovely in lattes and splendid on cereal, or simply pour and drink as they are. £1.99 for a 750ml bottle, from all major supermarkets

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LOVELY BUBBLY Looking for something special to share this Valentine’s Day? Veganfriendly, biodynamic Loxarel Cava Saniger is a blend of Xarel-lo, Macabeu and Parellada grapes, aged for over 15 months for a full, rich and rounded style of sparkling wine, with an elegant, well-balanced soft fruity lavour. £14.95 from worsleyinewines.co.uk

SOUK SNACK New plant-based dessert brand Freaks of Nature has launched a guilt-free, indulgent Belgian chocolate mousse. The new twin pack is made purely from plant-based ingredients, has a light, whipped texture and is just 150 calories per pot. All of Freaks of Nature’s desserts are produced to meet the needs of people with dairy, gluten and egg allergies, and for those following a vegan or vegetarian diet. £1.80 per twin pack, from The Co-op

Inspired by an authentic Moroccan recipe, Cauldron’s new vegan bite-sized falafels are made with naturally proteinrich chickpeas, apricots, dates, agave, fragrant North African herbs and spices, and a touch of chilli. Crunchy on the outside, light and luffy on the inside, these can be enjoyed as an on-the-go snack, or served cold with hummus, tahini or in a wrap, or can be oven-cooked and served with couscous or a tagine. £2.25 from Asda, Morrisons, Sainsbury’s, Waitrose and Ocado

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Tabletalk MEET THE MAKER

Jacqueline Barleycorn The Great British Porridge Co. It was 10 years ago that Jacqueline Barleycorn discovered the beneits of healthy eating. At the age of 50, suffering from poor digestive health and menopausal symptoms, she introduced more fresh food and wholegrains into her vegetarian diet and couldn’t believe how much better she felt, both physically and mentally. She soon discovered that porridge was a great go-to healthy breakfast but, after trying a range of instant options that were either bland or full of reined sugar, lavourings and preservatives, she decided to create her own. ‘It had to be made with real ingredients, have no added sugar, be completely instant by just adding hot water, but still taste deliciously sweet and creamy,’ she says. ‘As you can imagine, it took a while experimenting before I got it right! But, once I did, my friends started asking me to make them some and that’s when I thought I might be on to something.’ Despite being oficially retired, Jacqueline launched The Great British Porridge Co. and within two years it has evolved from a kitchen-table startup to a popular retail brand on the shelves of

Waitrose and Sainsbury’s. It also had all ive Dragons beating down Jacqueline’s door to invest when she went into the Den last year. So what’s the secret to her success? ‘I started off originally visiting small independent shops – and the response was tremendous – then began directly approaching people like Selfridges and Harvey Nichols. This was about the time I joined up with Hayley and Matt Hunt, founders of The Protein Ball Co., who helped me to sell to wholesalers. Then it just all seemed to snowball from there.’ With her 60th birthday looming this year, how does Jacqueline feel about the future as a food entrepreneur? ‘Running your own business is like being on the beach with waves coming at you.

Sometimes they are nice gentle ones, and at other times they are pretty big and scary!’ she laughs. ‘I started this brand with no experience of the food industry so it’s been a massive learning curve from day one. It’s been much harder than I thought. I literally live and breathe the business and never switch off, but the highs from it are amazing and make it all worthwhile.’ The Great British Porridge Co. products are all vegan, gluten-free, with no added sugar and made with 100 per cent natural ingredients. Choose from Strawberry & Peanut Butter, Goji Berry & Pumpkin Seed, and Blueberry & Banana varieties, and look out for new lavours launching in 2020. thegreatbritishporridgeco.co.uk

SUPER SNACKS Need something to nibble during that afternoon slump? Here are three tasty new options to try.

Wholesums chips

Made from vegetables and gently popped not fried, Wholesums chips lock in the goodness and natural lavours of whole carrots, peas and potatoes – with no food waste. At only 86 calories per bag or less, Wholesums chips are a lighter, vegan-friendly treat for snacking or lunchboxes. Choose from Salt of the Earth, Softly Sweet Chilli, Splash of Salt & Vinegar and Whole Lot of Smokey BBQ. 95p per 22g bag from Sainsbury’s local stores 12 |

Bepps Indie Bay Chocolate Pretzels

Baked and coated in either milk or dark chocolate, Indie Bay’s new snacks are a tasty reinvention of the chocolate pretzel – crunchy, light, delicious, and under 150 calories per portion. Using ancient grains, alternative lours and wholesome seeds, these bites are naturally packed with protein and illed with ibre, and the dark chocolate pretzels are vegan too. £1.25 from Ocado

Black-eyed pea-based snacks, Bepps are now available in a tangy salt and vinegar lavour, alongside new punchier lavours for the sweet chilli and cheese varieties. Crunchy, tasty and lower in calories and higher in protein than conventional crisps, these healthier snacks are vegan and gluten-free. Sharing bags £1.79 from Tesco; individual bags 89p from independent retailers

Shopping list Heart bells and birds wind chim e for the garden, £ 12, National Trust

Em m a Bridgewater pink hearts Chilly’s 50 0 m l water bottle, £ 25, chillysbottles.com

Luxury vegan chocolate trules in a hand-painted gift box, from £ 19.99, boojabooja.com

Love birds cake tins, £ 24.95, rexlondon.com

HEART FELT Aluna veganfriendly coconut rum , £ 24.95, Waitrose and Ocado

From lovely treats to savour or gifts they’ll treasure, give something special to your Valentine

Meadow-print m ug, £ 7.50 , Gisela Graham

Provence soy wax candle with essential oils, £ 36, petitsrituels.com

Heart bowl with eco-friendly bam boo serving spoon, £ 28.50 , redcandy.co.uk

Hearts knitted cushion, £ 48, sophieallport.com www.vegetarianliving.co.uk

Tabletalk

FIVE WAYS WITH…

SUNDRIED TOMATOES With their intense lavour, keep a jar of sundried tomatoes in oil handy to add a punch to homemade bread, salads, dips and all kinds of savoury dishes. Sundried tomato and feta dip

Sundried tomato and bean chilli

Whizz 100g feta in a food processor with 5 tablespoons of natural yogurt until smooth. Add a small handful of roughly chopped sundried tomatoes with the zest and juice of ½ lemon, then whizz to a coarse mix. Season well and serve with toasted pitta bread.

Rinse and drain 2 tins of cannellini beans and add to a pan with 2 tins of chopped tomatoes, 3 crushed garlic cloves, 1 teaspoon of chilli powder and 1 tablespoon of tahini. Drain 1 small jar of sundried tomatoes, chop roughly, then add to the pan. Cook for 10–15 minutes until the sauce has thickened.

Red pesto pasta Combine sundried tomatoes, pine nuts, grated Parmesan-style cheese (or vegan alternative), crushed garlic, seasoning and a good drizzle of extra-virgin olive oil in a food processor and whizz into a pesto. Stir through hot cooked pasta, and top with fresh basil leaves and a few toasted pine nuts.

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Rich tomato soup Fry 2 crushed garlic cloves in oil. Add 6 roughly chopped sundried tomatoes, 3 tins of plum tomatoes, 500ml vegetable stock and 1 teaspoon of sugar. Simmer for 10 minutes until the tomatoes have broken down a little. Using a stick blender, whizz until smooth, adding 60ml sour cream.

Mediterranean focaccia Drain and coarsely chop a small jar of sundried tomatoes and add a handful of sliced pitted olives. Prepare a ready-made focaccia bread mix. Press the olives and tomatoes into the dough, along with a few sprigs of rosemary, and drizzle a little oil from the jar over the top before baking.

PHOTOGRAPH: DAN JONES

QUICK MAKE

Oat worthy ‘Although these lapjacks are undoubtedly healthier than traditional butter and golden syrup ones, they’re still fairly high in sugar and are also calorie-dense, so you don’t want to be eating them daily,’ says Olympic gymnast Max Whitlock. ‘However, they’re great as a treat, a source of energy for a bike ride or a hike, or if you just want to make yourself popular in the ofice!’

MAX WHITLOCK’S

Healthy flapjacks Makes 10 lapjacks | Prep 5 mins Cook 35 mins • 100g coconut oil • 140g brown sugar

• • • •

30g agave nectar 170g oats 75g mixed nuts and seeds, chopped 75g mixed dried fruit, chopped

1 Preheat the oven to 170C/fan 150C/ gas 3. Line a 20cm square cake tin with baking paper. 2 Melt the coconut oil, sugar and agave together in a pan over a lowmedium heat. Be careful that the mixture doesn’t burn or that the sugar starts to caramelise. 3 Remove from the heat and tip in the oats, nuts and seeds, and dried fruit. Mix well, ensuring that all the ingredients are coated. Transfer the mixture to the tin and pack it in using the back of a spoon. Bake for 30–35 minutes until lightly golden and

crisp around the edges. Keep an eye on it as it can burn quite quickly. 4 Leave to cool in the tin. Once cool, turn it out carefully and slice into 10 squares. The lapjacks will keep in an airtight container in the fridge for 3 days, but I doubt they’ll last that long! PER FLAPJACK 289 cals, fat 15g, sat fat 9g, carbs 33g, sugars 21g, protein 4g, salt 0.02g, ibre 2g

Recipe adapted from The Whitlock Workout by Max Whitlock (Headline Home, £20); photography by Dan Jones

www.vegetarianliving.co.uk

T I B R U O DOUYSTAINABLE-LIVING SPECIALIST JEN GALE WITH S

JOIN THE PLASTIC-FREE REVOLUTION Just a couple of generations ago, plastic wasn’t even really a ‘thing’. It’s only in the last 70 years or so that plastic has entered our everyday lives, and due to its cheapness and versatility it’s now hard to imagine a life without it. One of the reasons that plastic has seen such a stratospheric rise in use is that it is strong, lexible and durable. Which means it is really useful stuff. But because it’s strong, lexible and durable, it never ever really breaks down. Yes, it will slowly degrade, but all that happens is that it breaks ‘up’ into smaller and smaller pieces,

ABOUT JEN Formerly working as a vet, Jen Gale had a young family when she embarked on a ‘make do and mend’ year, vowing to not buy a single ‘new’ thing. What started as a challenge genuinely changed the direction of her career and life, and encouraged her to pass on the message that changing your environmental impact doesn’t mean radically changing your life. Find out more at asustainablelife.co.uk.

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eventually ending up in the oceans as a kind of microplastic ‘soup’, which is how it then enters the food chain. We casually toss our plastic bags, our coffee cups and our water bottles ‘away’ when we are done with them, but as we now know there is no such place as ‘away’ – it all has to go somewhere.

So is all plastic bad plastic? No. Plastic is actually a brilliant material. In the right place. We couldn’t now run our hospitals without it, it’s a big component of computers and phones and TVs, and it can help to keep our food fresh to reduce food waste. It’s also lightweight, reducing the emissions needed to transport plastic bottles, for example, compared with glass bottles. When we start to talk about ‘plastic-free’ living, we might imagine that we need to eradicate all plastic from our lives, which some diehard plastic-free gurus might advocate. But to me it seems crazy to ditch all our perfectly usable existing plastic Tupperware, for example, to replace it with aesthetically pleasing hipster-style glass jars. The real problem comes from singleuse plastic, and how we dispose of it.

Is recycling it the answer? Recycling your single-use plastic – things like milk bottles, water bottles and plastic bags – is ininitely better than sending it to landill. But sadly, recycling isn’t a silver bullet solution. Recycling plastic uses roughly double the energy, labour and machinery necessary to put it into landill. We generate over 2 million tons of plastic

packaging waste in the UK every year. Nearly 65 per cent of that goes to landill, and of the remainder, until recently around 23 per cent was exported for recycling to China. In 2018 China placed a ban on plastic recycling imports, forcing the UK to ind other avenues for our plastic – in the irst six months following China’s ban, imports of plastic waste increased by 56 per cent in Indonesia and by 1,370 per cent in Thailand – poorer countries than ours, with arguably far less infrastructure in place to deal with this plastic. Why we imagine that these countries have the technology, resources or capacity to deal with our rubbish when we don’t is beyond me. And indeed we are now seeing that coming back to bite us, with Malaysia returning thousands of tonnes of imported plastic waste back to the countries it came from in 2019. Globally, only about 14 per cent of the plastic waste we produce each year is recycled. And plastic is often ‘downcycled’ – so plastic water bottles tend to be made into things like leece jackets, rather than turned back into more plastic bottles. Which in turn creates issues with microibres in our water system.

What about biodegradable plastics? These sound great, don’t they? And I know lots of people and brands have excitedly jumped on the bandwagon of biodegradable plastics. It holds the promise of a magic solution – all the convenience of plastic, with none of the pollution, right? Wrong.

MORE EASY PLASTIC-FREE SWAPS IN THE KITCHEN Milk bottles – check out indmeamilkman.net. Tick the ‘no plastic bags’ option on your online shop. Swap out cling ilm for a reusable option. Use lidded containers to store food, buy or make beeswax wraps for sandwiches, or pop a plate on top of bowls in the fridge. Reill your washing-up liquid. Lots of health food stores offer this service or Ecover have reill stores around the UK (ecover.com/storelocator). Alternatively, if you’ve got space, buy a massive bottle and reill yourself – we get ours from biodegradable.biz. Find your local Terracycle recycling points for crisp packets.

‘Biodegradable’ or ‘compostable’ plastic is a great example of greenwashing. Take ‘compostable’ plastic cups, for example – these are marketed as the environmentally friendly option for everything from the Pimms tent at the village fair through to large-scale festivals. No washing-up, no broken glasses, no guilt. So what’s the problem? When we hear the word ‘compostable’, our assumption is that they will break down in our home compost heap. Or at the very least break down into nice natural substances if they end up in landill. And sadly they don’t. The vast majority of compostable plastics are only compostable under a very speciic set of industrial composting conditions. In landill they will act in exactly the same way as regular plastics, and if they enter the plastic recycling stream they cock it up (technical term) as they tend to be made of lower quality plastics and this can lead to whole batches of plastic recycling needing to be jettisoned. The same applies to ‘biodegradable nappies’ and things like ‘biodegradable dog poo bags’ – in landill they will behave

in the same way as ordinary plastic, so although they might salve our consciences, they do very little else of beneit. Ultimately, as George Monbiot pointed out in one of his Guardian pieces, a different kind of disposable coffee cup won’t save the world. What we need is to rethink our attitudes to all things singleuse and consider how we’ve arrived at a place where convenience is king and trumps our desire for anything else – even, it seems, leaving a habitable planet for future generations.

So the big question is, what can we do? The answer, as with pretty much everything when it comes to sustainable living, is to consume less. In simple terms, if less single-use plastic is being used, less single-use plastic will be produced, and there will be less to try and deal with. And as ever, it’s all about baby steps. Picking one thing to work on, inding a reusable alternative to one type of single-use plastic. And then moving on to the next.

Did you know? Over the last 10 years we have produced more plastic than during the whole of the 20th century. Almost half of all the plastic produced is used just once and then thrown away. Unless it’s been incinerated, every piece of plastic ever made is still in existence. Around 300 million tons of plastic are produced each year, and of that only about 10 per cent is recycled. Seven million tons of plastic ends up in the oceans each year. One in three ish caught contain plastic. Research by the Ellen MacArthur Foundation has estimated that by 2050 there could be more plastic in the ocean than ish. Plastic microibres have been found in human poo – which means most of us have unwittingly eaten plastic at some point (excluding that piece of Lego you inadvertently swallowed when you were three).

www.vegetarianliving.co.uk

TACKLING THE BIG FOUR PLASTIC BOTTLES Did you know that 1 million plastic bottles are produced every single minute. Of the bottles bought in 2016, less than half were collected for recycling. And of those, only 7 per cent were turned into new bottles. I’m sure you don’t need me to tell you that reusable bottles are the answer.

PLASTIC BAGS Before the 5p levy was introduced on plastic bags here in the UK, the major supermarkets gave out 7.4 billion plastic bags each year. The good news is that the 5p levy has seen that number reduce by nearly 85 per cent, and we are all now very au fait with the idea that we need to take our reusable bags with us when we do the shopping. Here are some top tips for reducing the use of plastic bags even more:

COFFEE CUPS Here in the UK 7 million disposable coffee cups are used every single day, equating to 7.5 billion over the course of a year. And because of the plastic lining, coffee cups are pretty hard to recycle. If you can’t resist the lure of posh coffee, or you need a cuppa to keep you going on a day out with the kids, there are so many different options and there really is no excuse!

MAKE AND TAKE YOUR OWN I’ve recently started taking a thermos of tea with me if we go out for the day. I totally feel like a nana, but it not only negates the need for a disposable cup, it saves the price of a couple of cups of tea each time too.

REUSE THE BAGS YOU ALREADY HAVE

FIND THE CUP THAT WORKS FOR YOU

If you have a stash of plastic bags rammed into a drawer, use these before going out and buying a reusable replacement. Cotton shopping bags need to be used hundreds of times before their carbon footprint is lower than a single-use plastic bag (bonkers and confusing I know, but true).

Find a cup that you love – and that suits your lifestyle – and you’re way more likely to want to use it. Insulated cups are great for taking out hot drinks from home as well as from coffee shops (I have one from lifeventure.com), or collapsible cups that squash down in your bag are really handy – try stojo.co. Or try an rcup (rcup.co.uk), which promises to keep your drink hot for up to 1½ hours, is leakproof, and is made from recycled disposable coffee cups!

USE REUSABLE BAGS FOR LOOSE FRUIT AND VEG You’ll be pleased to learn that there are reusable options for those little fruit and veg bags too! First of all, though, keep and reuse any of the ones you might still have from your last shop as many times as you can. You can make your own from something lightweight like old net curtains (give them a good wash irst...) or if you’re short on time or skills for DIYing, then you can buy reusable bags online – there is a great range at In Greens (ingreens.co.uk/out-about/produce-bags).

KEEP A BAG ON YOU AT ALL TIMES! My solution is to keep a bag in my handbag, one in the car, and one in my backpack, minimising the chance I’ll get ‘caught short’! A friend of mine clips a fold-up reusable bag to her house keys, which is quite frankly genius. Another great idea is to put your shopping bags straight back into the car again when you’ve unloaded the shopping!

STRAWS Did you know that Americans use enough straws every single day to wrap around the Earth 2.5 times? Some people would argue that if you’re over the age of four, then you really shouldn’t need a straw, but we all know that kids of all ages love a straw. And actually there can be some really valid reasons for people needing to use straws – the elderly and inirm, and disabled people might all be unable to drink independently without them. If you really can’t do without a straw then paper straws are making a comeback. Or even better is a reusable option like bamboo or stainless steel (these come with very cute teenytiny pipe cleaners to help you clean them!). We have a set of stainless-steel ones that I bought for the kids – the main problem I have is remembering to take them out with us on the rare occasion we venture for a meal out, and also saying ‘no straw please’ when ordering.

This text is adapted from Jen’s new book, The Sustainable(ish) Living Guide (Green Tree, £12.99), with tips and advice for your home, travel and more. Readers can order a copy with a 20% discount at bloomsbury.com/sustainableish, using the code SUSTAINABLE20

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Recipe MATCHA LIME CHEESECAKE By Camille Knowles, CNM Natural Chef Graduate, from her new book “The Beauty of Eating Well”

CNM GRADUATE REVEALS SECRET TO GLOWING SKIN Camille Knowles has conquered her lifelong battle with eczema through healthy and nutritious food choices. Here, she shares her story and reveals how her new book, achieved with the help of CNM (College of Naturopathic Medicine), can help others live a life beyond eczema. I am one of the 330 million people worldwide who have eczema. It has had a huge impact on my childhood and teenage years - right into adulthood. I was diagnosed with the chronic skin condition at just six years old. I led a life where I would be constantly covering up my skin, hiding away and avoiding social occasions. The condition became so debilitating that I was hospitalised and told that there was nothing anyone could do to cure my eczema. So, I turned to my diet and attempted to manage my skin through food and drink intake. However, this obsession surrounding food took its toll on my health and instead of healing my skin, I developed a huge fear of food. Fortunately, CNM ignited my passion for all things natural. I first completed a short course on how to make natural skincare products and later trained to become a Natural Chef. I quickly discovered that eating well and nourishing my skin from the inside, as well as the outside, was a key principle in reducing my eczema symptoms. The course not only helped me fall back in love with food, but the expertise and knowledge I gained allowed me to design recipes which could benefit others too. ‘The Beauty of Eating Well‘ by Camille Knowles™ is a recipe book that puts the freedom and fun back into food but with a huge focus on nutritional value. All my recipes are free from dairy, eggs, gluten and refined sugar but are full of colour, flavour and passion. The dishes are all designed to make skin glow, not just for those with eczema, but for anyone who wishes to transform dull, sensitive and dry skin. I am so grateful to CNM. Not only has it helped me become an eczema warrior, but the courses have helped me build a thriving business which truly helps others apply a holistic approach to living a life beyond eczema. Hermann Keppler, Principal of the College of Naturopathic Medicine said: “Congratulations Camille on creating this wonderful cookbook of beautiful recipes for those wishing to see the benefits of glowing skin. We at CNM believe health is accessed from within, that food is medicine and medicine is food, and that there is no greater joy in life than overcoming an obstacle. Well done for using your qualifications and skills unselfishly: to educate, to help, and to reach others. I wish you the best in this journey, for this is only the beginning.” The Beauty of Eating Well by Camille Knowles™ www.thebeautyofeczema.com or @camilleknowles on Instagram

SERVES: 8-10 PREP: 10 Mins COOK: 15 Mins SETTING: 40 Mins EQUIPMENT: 18cm/7” spring-form tin lined with parchment paper

Ingredients: For the base: • 175g/1.75 cups x ground almonds • 1tsp x cashew butter • 80ml/0.5 cups x coconut oil, melted • 1tbsp x maple syrup For the filling: • 1tbsp x matcha powder • 3 x limes, zest and juice • 3tbsp x coconut cream • 100ml/0.5 cups x coconut oil • 4 x avocados • 3tbsp x raw organic honey

Allergens: Nuts (almonds, cashews) CNM recommends the use of organic ingredients.

Method: Edible flowers e.g. marigolds and carnations to decorate 1. In the bowl of a food processor add the ground almonds and cashew butter and very briefly pulse together. While the food processor is running pour in the melted coconut oil until the dough comes together. 2. Press the mixture into the base of the tin to form an even layer and place in the freezer for 20 minutes. 3. While the base in setting in the freezer, begin to make the cheesecake filling. Add all the filling ingredients into a food processor and blend for 1 to 2 minutes until the mixture comes together and is smooth and creamy. 4. Pour over the shortbread base, smooth over and set in the freezer for 20 minutes. After transfer to the freezer until ready to serve. 5. When ready to serve, remove from the fridge and take out of the tin. Top with edible flowers and cut into slices.

Camille Knowles, Natural Chef Graduate and author, CNM (College of Naturopathic Medicine)

WWW.NATURALCHEF.COM 01342 410505

BARGAIN LUNCH Bhavna Sweet Mart, a tiny Indian takeaway in Willesden, not far from the Neasden temple, might just have London’s best-priced lunch. A small box of curries and rice comes in under £2.50. Everything is vegetarian and most dishes are vegan, just ask. Tripadvisor: Bhavna Sweet Mart

VEGAN JAPANESE

HIDDEN LONDON The Neasden temple If you’ve lived in London for a while, or explored the capital many times over the years, it’s easy to think you’ve ‘seen it all’. Of course, no one knows London’s every nook and cranny, but if you’ve started to wonder what to do with the kids on a Saturday afternoon when it feels like they’ve seen every museum in the Greater London area, it’s time to search out hidden London sights that even many locals don’t know about. Hidden in plain sight, the BAPS Shri Swaminarayan Mandir in the suburb of Neasden is the largest Hindu temple outside India. Yet many Londoners have never visited this wonder, even though admission is free. The temple is an architectural gem constructed with nearly 3,000 tonnes of Bulgarian limestone and 2,000 tonnes of Italian marble and crafted by a team of over 1,500 sculptors. After taking in the temple, head to the attached vegetarian restaurant, Shayona, to round off your visit. The food is served buffet-style – just ask which items are vegan. londonmandir.baps.org

Caitlin Galer-Unti of The Vegan Word reveals some of the best little-known destinations to explore and eat in London.

Q A

I’d love to get to know London without going underground or on crowded buses, what can you suggest? London’s waterways aren’t exactly top secret, but they are a wonderful way to see the city from a fresh perspective. Canals snake their way across the capital, and there are always more routes to explore, while the Thames Path covers an impressive 184 miles. You’ve likely walked the Thames Path around Southbank, but did you know the entire path stretches from the source of the river in the Cotswolds hills, all the way to the sea, crossing the whole of London? It was named as the second best city hike in the entire world by Lonely Planet. At Riverside Vegetaria in Kingston you can stop for a bite to eat along the Thames, and there are lots of vegan-friendly spots on the canal, particularly in East London, such as Mother Works, a vegan, organic and zero-waste café in Hackney Wick. If you want to take to the waterways, you can hire a kayak or canoe to explore, but none of the canals are advisable for wild swimming. If you fancy a swim, London’s lidos offer a tempting option in the summer, but what about the wintertime? Few people know Central London is home to a year-round, heated lido. Oasis in Covent Garden boasts Central London’s only heated outdoor pool. In the winter you can swim and watch the steam rise from the pool, plus there’s a sauna to warm up in afterwards. The poolside café sells vegan wraps and salad, or there are several all-vegan restaurants in Covent Garden: Redemption Bar, Club Mexicana and by Chloe.

Itadaki Zen is hardly a secret in the London vegan scene, but few realise it was the irst 100% vegan Japanese restaurant in Europe. Still going strong nine years later, it’s the place to go for organic, vegan udon noodles, tempura or sushi. I recommend the kakiage udon set with tempura – thick, moreish noodles with a homemade soup and crunchy vegetable tempura. itadakizen-uk.com

TEMPTING THALI Thenga Café, an Indian eaterie tucked away inside a gym in King’s Cross, is one of London’s lesser-known vegetarian restaurants. The lunch is great value for the area, with a thali costing just £5.95. thengacafe.com

OWots, IN Te hiHddEenKLoN ndon sp

For mor ’s guide at check out Caitlin m/secret-london. theveganword.co

TO WHET YOUR APPETITE… While the food difers a lot in cooking style to Itadaki Zen, the Yo! Sushi chain now ofers an extensive vegan menu, all marked with a vegan symbol. Find a branch near you: yo s u s h i.c o m

www.vegetarianliving.co.uk

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Season’s eatings

Delicious in February… In frosty February, sometimes it can be hard to believe anything can grow in the frozen ground, but this is the time to tuck into the staples of the British winter larder, from leeks to parsnips and caulilower. These hardy homegrown veg love the cold weather and work equally well in healthy, vibrant dishes as they do in comfort food – depending on your mood!

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Roasted parsnip and carrot soup with kale crisps Combining wintery roots, for this soup you roast the parsnips and carrots irst to intensify their lavour and bring out their natural sweetness. Cumin provides a little warming spice, and crispy kale contrasting texture. Serves 6 | Prep 15 mins | Cook 40 mins • • • • •

500g parsnips 300g carrots 1 tbsp maple syrup 3 tbsp olive oil 150g pack of kale, stalks and leaves separated • 2 onions, roughly chopped • 2 cloves garlic, crushed • 2 tsp ground cumin

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• 500ml fresh vegetable stock • 1–2 tbsp lemon juice • 4 tbsp yogurt (dairy or plant-based) 1 Preheat the oven to 200C/fan 180C/ gas 6. Trim and peel the parsnips and carrots, then cut into 3cm chunks. Toss with the maple syrup and 1 tablespoon of the oil, then spread out on a baking tray. Season and roast for 20 minutes. 2 Meanwhile, heat another tablespoon of the oil in a large saucepan over a medium heat. Chop the kale stalks, then add to the pan with the onions, garlic and a pinch of salt. Cover with a lid and cook gently for 12 minutes, stirring occasionally. 3 Remove the lid, add the cumin and cook, uncovered, for another 3 minutes. Tip in

the roasted parsnips and carrots, stock and 750ml water; bring to the boil, then simmer for 10 minutes. 4 Meanwhile, turn the oven down to 160C/ fan 140C/gas 2½. Tear the kale leaves into 4–5cm pieces. Toss with the remaining oil and a few drops of lemon juice. Season and spread over a baking tray. Roast for 12–15 minutes, turning halfway. 5 In a blender, whizz the soup with 1 tablespoon of the lemon juice until smooth. Add a splash of water to loosen if needed, then reheat. To serve, swirl in a dollop of yogurt; top with the kale crisps and some black pepper. PER SERVING 190 cals, fat 8g, sat fat 1g, carbs 22g, sugars 15g, protein 4g, salt 0.15g, ibre 8g

PHOTOGRAPH: NASSIMA ROTHACKER

SEASONAL

Parsnip brownie with chocolate mousse topping Parsnips are naturally very sweet and you would be surprised how well they go together with chocolate. You can keep this cake as simple as you like by just making it into a brownie, or going the whole way and adding a decadent chocolate mousse on top!

• 1 tsp baking powder • ½ tsp bicarbonate of soda • berries, to serve

Makes 8 brownies Prep 10 mins | Cook 25 mins

For the decadent chocolate mousse: • 1 large avocado • 3 tbsp maple syrup • 6 tbsp cacao • 1 tsp vanilla paste • 120ml coconut milk

• a little coconut oil, for greasing • 1 medium parsnip, peeled • 60g gluten-free lour mix or buckwheat lour • 250ml oat milk or other plant milk • 75g brown or coconut sugar • 6 tbsp cacao

1 Preheat the oven to 180C/fan 160C/ gas 4 and grease a 20cm square cake tin with coconut oil. 2 Boil the parsnip until nice and soft, then drain. Weigh out 130g and put in a blender along with all the other brownie ingredients and blend until smooth. Spoon the brownie

mixture into the prepared tin and bake for 20 minutes until just irm to the touch. 3 If you decide to make the mousse topping, put all the ingredients in a blender and blitz until you have a smooth mixture. Transfer the cake to a wire rack to cool, then spread the mousse on top and decorate with some berries. PER BROWNIE 262 cals, fat 11g, sat fat 5g, carbs 29g, sugars 15g, protein 8g, salt 0.05g, ibre 9g

Recipe adapted from 7 Day Vegan Challenge by Bettina Campolucci Bordi (Hardie Grant, £15); photography by Nassima Rothacker

www.vegetarianliving.co.uk

SEASONAL

Leeks: three ways

2 leeks, inely chopped • 1 red chilli, inely chopped • 3 cloves garlic, crushed • 180g chickpea lour (or plain lour) • juice of 1 lime • 1 tbsp olive oil, plus extra for frying • 250g sweetcorn • 1 tbsp mayonnaise (dairy or plant-based) 1 Add the leeks, chilli and garlic to a food processor along with the lour, half the lime juice, the olive oil, and a pinch of salt and pepper. Pulse for about 20 seconds until a sticky texture forms. Leave for about 5 minutes for the lour to absorb the moisture, then stir in the sweetcorn. 2 Slightly wet your hands and begin to form each fritter, making each one about the size of your palm. 3 Heat a splash of oil in a non-stick pan and add the fritters. Fry on each side for about 5 minutes. 4 Mix together the mayonnaise and remaining lime juice and serve with the fritters. PER FRITTER 127 cals, fat 5g, sat fat 1g, carbs 14g, sugars 3g, protein 5g, salt 0.01g, ibre 4g

Leek and squash filo tarts Makes 12 tarts Prep 20 mins | Cook 35 mins 2 leeks, sliced • 1 butternut squash, peeled, deseeded and chopped into 1cm dice • 4 cloves garlic • 1 tsp olive oil, plus extra for brushing • packet of ilo pastry • ½ tsp ground coriander • 1 tsp mixed spice • 1 tsp fresh thyme • pomegranate seeds and thyme sprigs, to garnish 1 Preheat the oven to 180C/fan 160C/ gas 4. Add the leeks, squash and garlic to a roasting tray. Drizzle with the oil, season with salt and roast for 25 minutes. 2 Quarter each sheet of ilo pastry and, using a non-stick mufin tin, add one thin quarter and brush with olive oil, then layer

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Roasted cauliflower and leek soup Serves 4 | Prep 10 mins | Cook 30 mins 1 medium caulilower, chopped • 5 cloves garlic, roughly sliced • 2 large leeks, chopped • 1 tbsp olive oil • 1 litre vegetable stock • 1 tsp tamari (or soy sauce) • 1 tsp dried thyme • ½ tsp dried sage • ¼ tsp pepper • chilli lakes • fresh parsley • toasted pine nuts 1 Preheat the oven to 180C/fan 160C/gas 4. Place the caulilower, garlic and leeks in a baking tray with the olive oil and a large pinch of salt, then roast for 25 minutes. 2 Add the roasted vegetables to a large saucepan with the stock, tamari, thyme, sage and pepper. Bring to the boil and simmer for around 5 minutes. 3 Add to a food processor and pulse until you reach your preferred consistency. Add back to the saucepan, check the seasoning, then serve garnished with chilli lakes, parsley and toasted pine nuts. PER SERVING 130 cals, fat 5g, sat fat 1g, carbs 12g, sugars 9g, protein 6g, salt 0.33g, ibre 6g Adapted recipes created by Lucy Parker @lucy_and_lentils for The British Leek Growers’ Association 2019. For more leek recipes visit britishleeks.co.uk

BRITISHLEEKS.CO.UK

Makes 10 fritters Prep 15 mins | Cook 20 mins

with another two sheets. Repeat until you’ve illed 12 of the mufin holes. 3 Take the leeks, garlic and squash out of the oven, reserving a few vegetables to garnish. Add the remainder to a food processor with the coriander, mixed spice and thyme leaves, then pulse for about 10 seconds until just combined. 4 Add the illing to the pastry cups and bake at 200C/fan 180C/gas 6 for 10 minutes. 5 To serve, top with the reserved roasted leeks and squash, adding a few pomegranate seeds and sprigs of fresh thyme. PER TART 124 cals, fat 4g, sat fat 1g, carbs 18g, sugars 4g, protein 3g, salt 0.19g, ibre 3g

BRITISHLEEKS.CO.UK

Leek and corn fritters

BRITISHLEEKS.CO.UK

Sweet, earthy and with a milder lavour than onion, these alliums are in season throughout the winter and can feature in so many dishes.

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Ca u li fl ower

The cauli trend shows no sign of waning, and this hearty, versatile winter veg can be a surprising addition to everything from omelette to pizza. Caulilower rice

Vegan bufalo wings

Remove the leaves and hard core of a large cauli and pulse in a food processor (best done in batches) until you get a ine rice-like appearance. Toss in oil, spread in a thin layer on a baking tray and roast in a hot oven for 12 minutes, stirring halfway through. Add spices such as chilli and cumin before cooking, or stir through fresh herbs when cooked.

Whisk together 150g plain lour, 300ml plant milk, 2 teaspoons of garlic powder, 1 teaspoon of onion powder, and 1 teaspoon each of cumin and paprika. Tip caulilower lorets into the batter mix. Toss to coat, then toss in breadcrumbs. Spread in a layer over a baking tray and bake for 20 minutes. Melt 120g dairy-free butter and stir in 200g buffalo hot sauce. Pour over the cauli pieces and roll them around to coat. Bake for 20–25 minutes.

Creamy, cheesy cauli mash Melt 25g butter in a pan. Add ½ onion, thinly sliced, and sweat until softened. Add 1 caulilower, cut into lorets, and enough water to just cover. Bring to the boil and simmer for 8–10 minutes. Drain and place the caulilower mixture in a food processor with 100g mature Cheddar and 75ml double cream. Blend until you have a thick purée, season and add a pinch of nutmeg.

Persian caulilower omelette Cut a caulilower into lorets and cook until soft. Mash and leave to cool. Fry 2 chopped onions, stir in 2 teaspoons of turmeric and leave to cool. Mix the cauli and onions with chopped parsley, 3 tablespoons of plain lour and 1½ teaspoons of baking powder. Beat

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SEASONAL STAR

10 eggs, then stir in the caulilower mixture. Heat oil in a large frying pan, add the mixture, then reduce the heat, cover and cook for 25 minutes. Flip and cook for a further 10 minutes.

Caulilower pizza Blitz a caulilower in a food processor, then microwave until softened. Squeeze the liquid out on a clean tea towel. Mix the cauli with 100g ground almonds, 2 beaten eggs and 1 tablespoon of dried oregano. Spread on a greased and lined baking tray forming a 30cm round, with thicker edges to create a ‘crust’. Bake for 15–18 minutes. Add toppings then return to the oven for 10 minutes.

www.vegetarianliving.co.uk

ALL PHOTOTOGRAPHY @ALLOTMENTALICE/ALICEWHITEHEAD UNLESS OTHERWISE STATED

How to grow your own chips Chips, glorious chips, are even better when they come from the garden. Alice Whitehead shows you how to grow and cook them for the best – and healthiest – results. We all love a good spud: buttered-up in summer, wrapped in their jackets in autumn and given a roasting in winter. But while we’re told we shouldn’t eat too many of these tasty tubers, we just can’t help ourselves – especially when it comes to chips. While few of us can agree on chip toppings (mayo for Londoners, curry in Wales, gravy up North), a hot, crispy chip with a dash of salt and vinegar is a yearround indulgence for most of us. In fact, it’s said only 3 per cent of Brits claim to never eat chips. The good news is there are ways to make the nation’s favourite food a tiny bit healthier – and it all starts in the garden.

PORTRAIT PHOTO © ALICE WHITEHEAD

ABOUT ALICE Alice Whitehead is a writer and third-generation allotmenteer who likes to grow, cook and eat veg – and then write about it. She’s spent more than 20 years contributing to magazines and newspapers about food, itness and gardening. She practises mindfulness meditation every day… and is a secret sprout lover. Follow Alice on Twitter, Instagram and Facebook @allotmentalice.

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Pick a potato While there are more than 5,000 potatoes grown in the world, there’s only a handful you need to know about for homemade chips. Potatoes fall into two distinct types: loury, which don’t hold their shape well when boiled; and waxy and moist, such as new potatoes, which are great in a salad. For the perfect chip, you need a loury type, which has a dry, starchy texture that creates the luffy insides and crispy outer you’re looking for. Ask any chippy worth their salt ‘n’ vinegar what their top chipper is and they’ll say ‘Maris Piper’. These uniform tan tubers have dense and irm, cream-

coloured lesh, which makes them great all-rounders in the kitchen for chipping, baking and roasting. But the joy of growing your own is you can experiment with lavoursome varieties that aren’t available on a commercial scale, and try tantalising chips you can’t buy at the fast food outlet. ‘Spanish Agria’, ‘King Edward’, ‘Russett’ and long, oval ‘Pentland Dell’ are all good choices, but you could also try ‘Cara’, with its distinctive pink ‘eyes’ and ‘Yukon Gold’, for its buttery, bright yellow lesh.

Chit and plant out For chip-growing purposes you’re looking to grow ‘maincrop’ potatoes, which you can order as seed potatoes from gardening catalogues or buy at the garden centre. And this month is the time to get them prepared for their journey to the outdoors. Most potatoes beneit from ‘chitting’ (a posh word for sprouting) and don’t need much encouragement to do it. If you’ve ever left potatoes in a bag for too long, you’ll have seen the white tendrils shooting out in search of light. But the kind of shoots you want, in order to give your potatoes a head-start outdoors, are tight, short, and greeny-purple. To do this, pop your seed potatoes into old egg boxes or seed trays and place them in a light, bright, frost-free place

GREEN LIVING Spuds can also be grown in large pots

Chit potatoes on a windowsill, to let them sprout

Other great chippers Change up your chips by using these alternative vegetables.

SWEET POTATOES Counting as one of your ive-a-day and lower on the GI index, sweet potatoes are fabulous roasted with a little oil, soy sauce and nutmeg.

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CARROTS Peel and slice into thick strips and douse in balsamic vinegar, rapeseed oil and a pinch of chilli. Bake for just 10–20 minutes until golden.

PARSNIPS (not above a radiator). Make sure the ‘eyes’ are looking skyward, and once the chits get to 3cm long, they’re ready to go out. This is usually around April, provided your soil is not waterlogged or frozen. Old-school potato growers will instruct you to spend the next two days digging yourself into a trench (12cmdeep trenches in fact, with potatoes placed 15cm apart), but while this method does produce good results, it’s not the only way. You can also place your seed potatoes on the surface of the soil and cover with a thick straw mulch, or a layer of black plastic (cut with holes). And you can grow them in raised beds and containers, such as compost bags or trugs, too. Black bags are particularly good at absorbing heat and speeding early growth. A key thing to remember is to ‘earth up’. This means drawing the soil up and around emerging growth, or in the case of containers and raised beds placing more soil on top of new growth. It might

seem counterintuitive to ‘smother’ your ledgling plants in this way, but this stops the tubers getting damaged by frost, or going green in sunlight. It also produces longer stems for bigger yields.

A sweet and crispy treat when tossed in sunlower oil then coated in a mix of lour, mustard powder and cayenne pepper before roasting.

Soak up the nutrients Most maincrops will be ready to lift from July through to October – and they store well in hessian bags, so if you grow enough you can have potatoes all year round. While nutritionists and dietitians clamour to tell us to eat more veg, sadly potatoes have never counted towards our ive-a-day due to their high starch levels. But as with many off-limits foods, it’s not that simple. As underground roots, potatoes store all their vitamins and minerals in the tuber – including a wheelbarrow full of potassium, which is key for healthy blood pressure. One skin-on potato will in fact deliver 1,000 milligrams, which is more than a banana. ‘We’re all afraid to eat potatoes now but they should be part and parcel

The thrill of freshly dug potatoes

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PHOTOGRAPH: DEEPALI SHAH KATIRA

GREEN LIVING

The traditional trench method of planting

Dig up potatoes carefully, to avoid damaging the lesh

Nutritionist Deepali’s masala sauce

Masala sauce

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Rather than use sugary ketchup, nutritionist Deepali Shah Katira suggests her favourite sauce…

of a healthy diet, in moderation,’ says vegetarian nutritionist Deepali Shah Katira (dsknutricare.co.uk). ‘They also provide vitamin C, which helps boosts the immune system; vitamin B6, which helps with protein, fat and carbohydrate metabolism, and in the production of red blood cells and neurotransmitters; as well as some iron and calcium.’ Choose a red potato such as ‘Highland Burgundy Red’ and you’re getting even more antioxidants. And the pesky starch isn’t all bad, either. Potatoes are complex carbohydrates that contain resistant starch, which passes through the large intestine and feeds the beneicial bacteria in your gut.

How to cook If you dunk your potatoes in a deep-fat fryer and slather on the oil then, quite obviously, most of these nutrients will be lost. So careful prepping and oven cooking (or air-frying) is the key to

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making your homemade chips healthier. Before cooking, wash them, scrub the skins and cut into thick chunks, dabbing with a paper towel so they are completely dry. ‘Potato skins are full of nutrients and also provide ibre, which keeps us fuller for longer, aids the digestive system and slows down release of glucose into the bloodstream,’ says Deepali. ‘Thicker-cut chips tend to absorb less oil than thinnercut ones, so they are slightly lower in fat too. Make sure your chips are all of an even width, so they cook at the same rate, brush with a little rapeseed oil, and use herbs and spices instead of salt.’ The longer a potato is in the ground the more nutrients it stores, so a homegrown maincrop will always win in the vitamin stakes. And – as anyone who has plucked a irm potato from soil to kitchen in one afternoon will tell you – freshness is the key to nutrients and to lavour.

• 2 tsp rapeseed oil • ½ tsp cumin seeds • 1 onion, inely chopped • 1 large green chilli, inely sliced • 2–3 cloves garlic, inely chopped • 4 medium-sized tomatoes, chopped • 1 red pepper, deseeded and chopped • ½ tsp chilli powder • 1 tsp ground black pepper • 1 tsp garam masala • chopped coriander leaves In a saucepan, heat the oil and sauté the cumin seeds, onion, chilli and garlic. Blend the tomatoes and red pepper together in a food processor, adding in a splash of water so you make a smooth mixture. Once the onions are lightly golden, add the tomato and red pepper mixture. Stir well and add the chilli powder, black pepper, garam masala, and salt to taste. Stir again and let the sauce boil and slightly thicken. To serve, add some chopped coriander leaves and pour onto your cooked chips.

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ECO CHEF

FOOD-WASTE FOOTPRINT In this series, eco chef Tom Hunt explores key words relating to food sustainability, while serving up simple recipes using extraordinary ingredients to help us rethink how we buy and cook our food.

Few of us – including myself – have quantiied our carbon footprint. It’s hard to see how our individual actions – for better or worse – will have any sort of impact on the planet when 7 billion others, including huge corporations and governments, are acting independently. However, it is going to take the effort of all of us, both collectively as individuals and as corporations, if we are going to tackle the climate crisis. Public-facing food corporations – although often proit-driven and careless with our planet’s resources – are hugely inluenced by public opinion. They have to be, right? My hope is that the number of individuals who do care has reached a critical mass, where people from all over the world, including the staff running these corporations, are changing their mindset to be more environmentally proactive. Calculating greenhouse gas emissions, or carbon footprint, is the irst way people or organisations can quantify their impact on climate change. And many more responsible businesses are now reducing their environmental impact

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by doing this. These systemic changes make it easier for us to make better choices. As individuals, the way we eat, travel and consume all have quantiiable greenhouse gas emissions. We don’t have to calculate our impact but it helps to know which of our actions have the biggest carbon footprint. Agriculture, forestry and other land use are responsible for 24 per cent of greenhouse gases. This includes farming, harvesting and deforestation. Electricity and heat production – the burning of coal, gas and oil for electricity – is responsible for 25 per cent of emissions, and industry produces 21 per cent of emissions. This is caused primarily by fossil fuels burned for energy but also waste management activities, some of which could be attributed to our food system. Eating better food whilst communicating to our food providers that we want them to take responsibility for their actions, putting pressure on energy providers to use renewables and changing to green energy companies

when we can afford to, and making sure our political representatives are putting green energy policies and environment at the top of their agenda, are all vital ways we can help inluence the kind of systemic changes we need to see – whilst improving our own individual and collective actions. One of the best ways we can reduce our impact is by minimising and composting our food waste. This month’s recipes are ideas for using up the three most wasted food items – bread, milk and potatoes.

Mushroom and kale breakfast strata Bread is the most wasted food in the UK. Even though it has many brilliant uses throughout its life, over 240 million slices are chucked in the bin every year. This brunch recipe is one brilliant way to use up stale bread. Strata is an American-style breakfast, usually made of bread layered into a casserole with eggs, cheese, meat

ABOUT TOM

PORTRAIT PHOTOGRAPH: NEIL WHITE

Tom Hunt is an award-winning chef, as well as a food writer, Guardian columnist, cookbook author and sustainable food expert. He co-owns a small restaurant called Poco in Bristol, which was nominated for Sustainable Restaurant of the Year in 2018. Tom prioritises people and the environment within his work, and believes in a fair global food system where our actions beneit the environment. Follow him on Instagram and Twitter @tomsfeast, #RootToFruitEating.

Gre e n h o u s e gas e s Gases which absorb infrared radiation, trapping the sun’s heat and warming the earth. The most harmful include water vapour, carbon dioxide, nitrous oxide, methane and ozone

and vegetables. In this plant-based version I’ve replaced the eggs with laxseed, turmeric and black salt, which gives it a similar texture, colour and taste to eggs, and instead of meat, lardons of crispy tempeh are roasted on top. Serves 4 | Prep 5 mins | Cook 50 mins • • • • • •

• • • • • • • • •

glug of extra-virgin olive oil 1 red onion, sliced 200g mushrooms 200g kale, stalks and leaves inely chopped 2 cloves garlic 6 thick slices of bread (wholemeal, sourdough or other), cut into large cubes 50g walnuts, roughly chopped 6 tbsp ground laxseed ½ tsp turmeric 1/8 tsp nutmeg 500ml plant milk 120g tempeh, cut into strips (optional) ½ tsp smoked paprika ½ tsp black salt or sea salt yogurt of choice, to serve

MUSHROOM AND KALE BREAKFAST STRATA

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ECO CHEF

HOMEMADE PANEER

MASH BROWNIES

1 Preheat the oven to 180C/fan 160C/ gas 4. Heat a large pan with the olive oil over a medium heat and gently sauté the sliced onion and mushrooms for 10 minutes, until a little caramelised. 2 Add the kale and garlic, place a lid on top and steam for a few minutes. Stir occasionally until the kale begins to wilt, then remove from the heat. 3 Transfer to a large bowl and stir together with the bread, walnuts, ground laxseed, turmeric, nutmeg and plant milk, then season well with sea salt and freshly ground black pepper. 4 Pour into an ovenproof dish, top with the tempeh strips and dust with the smoked paprika. Season the top with black salt or sea salt, and place in the oven for 35–40 minutes or until the top is golden brown. 5 Serve warm or cold with a dollop of yogurt. PER SERVING 501 cals, fat 27g, sat fat 3g, carbs 31g, sugars 6g, protein 26g, salt 1.28g, ibre 16g

Mash brownies Nearly half of all potatoes bought in the UK are thrown in the bin by us everyday. That’s almost 6 million potatoes a year at a cost of £230 million. While we are only wasting a small amount each, this quantity adds up to catastrophic amounts of food. Saving that spud before it goes wrinkly or sprouts, or keeping leftover potatoes to eat later is environmentally worthwhile and money-saving too. So next time you have a half portion of potatoes left in the pan, mash them up and make these really scrumptious

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brownies. The potato gives them a unique luffy texture that you will want to try. Makes 12 brownies | Prep 5 mins Cook 45 mins • 100ml extra-virgin olive oil, plus extra for greasing • 250g dark chocolate, broken into pieces • 250g mashed potato • 100g rapadura sugar, powdered or other • 100g wholemeal lour (wheat, rye or buckwheat) • 50g cocoa powder, plus extra to dust 1 Preheat the oven to 160C/fan 140C/ gas 2½. Grease a 20cm x 20cm baking tin with a little olive oil and line with unbleached baking paper. 2 Melt the chocolate in a bowl over a saucepan of simmering water, stirring occasionally. When it is melted, add the mashed potato, sugar, lour, olive oil and cocoa, and mix together. 3 Pour into the greased tin and bake in the oven for 45 minutes, or until a crust forms on top but the centre is still moist. 4 Allow to cool, dust with extra cocoa if you wish, then slice and serve. PER BROWNIE 266 cals, fat 14g, sat fat 6g, carbs 30g, sugars 21g, protein 3g, salt 0.11g, ibre 3g

CHEF’S NOTE All ingredients in my recipes are optional. Please feel free to increase or decrease quantities or swap out ingredients when necessary.

The UK wastes 360,000 tonnes of milk a year. Milk has a short shelf life which means it goes off quickly. If you ind yourself with an excess of milk, it does freeze but is best used in recipes rather than for drinking or pouring after it is frozen. Recognise when you have an excess of milk and use it up before it goes off by making this delicious paneer, which will add an extra two weeks onto the shelf life. Paneer is best made with fullfat milk and ideally raw, or at least unhomogenised, although other milk will also work. Fry cubed paneer to serve with a meal, add to curries or stir through salads. • 1 litre full-fat milk • 1½–2 tbsp lemon juice Bring the milk to the boil in a heavy-based pan, stirring regularly, then turn off the heat. Wait for a few minutes then add the lemon juice. Stir gently until the milk begins to curdle, adding more lemon juice if necessary. Leave to rest for a minute then pour through a muslin or nut milk bag placed inside a colander over a bowl to catch the whey. Squeeze any remaining whey out of the cheese and leave to drain for 30 minutes. Put the wrapped cheese onto a plate, place a heavy weight on top and leave for a couple of hours. Cut into cubes and pour boiling water over the top, leave for 10 minutes, then refrigerate.

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GOOD FOOD wi t h a t t i t u d e

With less fat, less sugar and even more lavour, the Bosh! vloggers and bestselling authors Henry Firth and Ian Theasby return with a new batch of vegan recipes that are super-good for you too. Sunny Sri Lankan curry A big, rich Sri Lankan curry is one of our favourite dishes, but typically they are super-high in saturated fat due to the coconut milk. We’ve tempered this bad boy down, using reduced-fat coconut milk and some water and desiccated coconut instead, but it’s still big on lavour. Serve it on its own or, if you’re feeling extra hungry, add a portion of brown basmati rice. Serves 4 | Prep 20 mins | Cook 30 mins • • • • • • • • • • • • • • • • • • • • •

1 small butternut squash (about 400g) 20g cashews 1 tsp vegetable oil 2 large shallots 3 large cloves garlic 5cm piece fresh ginger (about 20g) 1 fresh green bird’s-eye chilli 1 red pepper 1 orange pepper 1 tsp coconut oil 1 tsp ground turmeric 1 tbsp curry powder 1 tbsp black mustard seeds 1 tbsp tomato purée 15 curry leaves (optional) 200ml reduced-fat coconut milk 200ml water 10g desiccated coconut 100g fresh baby spinach leaves ½ lime 10g fresh coriander leaves (optional)

1 Preheat the oven to 180C/fan 160C/gas 4. Line a baking tray with baking paper.

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2 First, prep the squash and cashews. Trim and peel the butternut squash, halve it and scoop out the seeds. Cut the squash into 2.5cm cubes. Spread the cubes over the lined baking tray, drizzle over the vegetable oil, season with salt and pepper, put the tray in the oven and roast for 30 minutes until tender. Toast the cashews in the oven on a small baking tray for the last 5–8 minutes until golden, then roughly chop. 3 Now, prep the rest of your ingredients. Peel and inely dice the shallots. Peel and grate the garlic. Peel the ginger by scraping off the skin with a spoon, then grate. Rip the stem from the chilli, cut it in half lengthways and remove the seeds if you prefer, then inely dice. Trim, halve, core and dice the peppers. 4 Heat the coconut oil in a large saucepan or wok over a medium heat. Add the shallots and a pinch of salt and cook, stirring, for 5–6 minutes. Add the garlic, ginger and chilli and stir for 1 minute. Add the turmeric, curry powder, mustard seeds, tomato purée and curry leaves (if using) and stir for 30 seconds. Add the peppers and stir for 1 minute. 5 Pour the coconut milk, water and half the desiccated coconut into the pan (reserve the rest to sprinkle over the curry at the end). Stir to combine, turn up the heat and simmer for 4–5 minutes. 6 Add the spinach and stir to wilt. Add the roasted butternut squash cubes and fold them into the curry. Squeeze the juice from the lime into the pan and fold it into the sauce.

7 Taste the curry, season to perfection with salt and pepper, sprinkle with the cashews, coriander leaves (if using) and remaining desiccated coconut and serve immediately. PER SERVING 178 cals, fat 10g, sat fat 6g, carbs 14g, sugars 9g, protein 4g, salt 0.04g, ibre 5g

Hearty, herby stew This warming dish makes for a perfect winter meal, and there’s no need for any extra rice or breads as it’s so illing. It is high in protein from the beans and lentils, and the huge amounts of fresh herbs add an extra healthy boost of lavour 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. Serves 2 | Prep 20 mins | Cook 30 mins • 3 eschalion (banana) shallots (about 100g) • 2 large cloves garlic • 2 carrots • 1 celery stick • 8 sprigs of fresh thyme • 2 sprigs of fresh rosemary • 4 fresh sage leaves • 250g new potatoes • 400g can green lentils in water • 400g can cannellini beans in water • 200g cavolo nero • 15g fresh parsley leaves • 1 lemon • 1½ tbsp olive oil

HEALTHY VEGAN

‘Quick-ix diet plans can lead to an unhealthy relationship with food, encourage a negative self-image and they can even permanently change your body’s metabolism… We’re going to show you how eating plants can transform your wellbeing, for good. Making a small change to the way you eat, you can feel incredible and live healthier’

SUNNY SRI LANKAN CURRY

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HEARTY, HERBY STEW

• • • • • • • •

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 crusty wholemeal bread, to serve

1 Peel and inely dice the shallots. Peel and grate the garlic. Peel and inely chop the carrots. Trim and thinly slice the celery. Pick the thyme and rosemary leaves from the sprigs and inely chop. Thinly slice the sage leaves. Slice any larger potatoes so they are all a similar size. Drain and rinse the green lentils and cannellini beans. Remove the tough stems from the cavolo nero and shred the leaves. Roughly chop the parsley. Halve the lemon. 2 Heat the olive oil in a stock pot 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. Add the

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thyme and rosemary and stir for a further minute. Add the wine and simmer for 1 minute. 3 Add the vegetable stock, water, bay leaf and mustard, and bring to a gentle simmer. Add the new potatoes. Cook for 12–15 minutes until the potatoes are tender, then taste and season to perfection with salt and pepper. 4 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. 5 Serve up the stew. Ladle the stew into bowls, squeeze over lemon juice to taste, and season with salt and pepper if needed. Sprinkle with the nutritional yeast and the remaining parsley and serve immediately with crusty wholemeal bread. PER SERVING 527 cals, fat 13g, sat fat 2g, carbs 60g, sugars 12g, protein 26g, salt 0.55g, ibre 25g

Rainbow stir-fry This dish is exactly what we mean when we say ‘eat the rainbow’. Just look at all that colour! It’s super-quick 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. Serves 2 | Prep 20 mins | Cook 10 mins • • • • • • • • • • • •

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

HEALTHY VEGAN RAINBOW STIR-FRY

For the sauce: • 3 cloves garlic • 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 To serve: • 25g cashews • 4 radishes • 1 spring onion • 1 lime • 10g fresh coriander leaves • 1 tbsp mixed sesame seeds 1 First, make the sauce. Peel and roughly chop the garlic. Halve the limes. Rip 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. Keep to one side. 2 Now, prep the components of the stirfry. Peel and thinly slice the red onion. Peel the ginger by scraping off the skin with a spoon, then grate. Trim, halve and core the red pepper, then thinly slice. Remove the tough stalks from the cavolo nero and thinly slice the leaves. Trim and quarter the tenderstem broccoli lengthways. Halve the baby sweetcorn lengthways. Peel the carrot and cut it into matchsticks. Cook the edamame following the packet instructions. 3 Prep the serving ingredients. Trim and thinly slice the radishes. Trim and thinly slice the spring onion. Cut the lime into wedges. 4 Now, prep the noodles. Cook the noodles following packet instructions. Drain the noodles in a sieve, tip them back into the saucepan, pour over the sauce and toss to combine. 5 Time 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. Add the broccoli and baby sweetcorn and stir for 1 minute. Add the cavolo nero, edamame and sesame oil and stir for 1 minute. Add the carrot and mangetout and stir for 1 minute. Tip the cooked noodles into the pan and stir for 1 minute. 6 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. PER SERVING 601 cals, fat 20g, sat fat 3g, carbs 74g, sugars 18g, protein 23g, salt 0.64g, ibre 16g

Recipes adapted from BOSH! Healthy Vegan by Henry Firth and Ian Theasby (HarperCollins, £16.99); photography by Lizzie Mayson

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PAGE 50

EVERYDAY EATS Protein-packed dishes, comfort cooking from the Hairy Bikers and Valentineâ&#x20AC;&#x2122;s treats baked with love

POWERED

by plants

Ar e y o u co ncer ned a b o ut g et t in g en o u g h p r otein in y o ur d iet? Annie Bell sho w s tha t p la nt p r otein d o es n’t ju st m ea n b ea n s a n d nut s, cr ea t in g v eg g ie v er s io n s of cla s s ic d ishes w hich a r e b oth n o ur ishin g a n d s a t isfy in g.

This is a dead ringer for a traditional shepherd’s pie, with a dark and inky mushroom and lentil base in lieu of the usual minced lamb, and a crispy rösti top made with celeriac instead of potato. That’s not to say that if mash is an essential part of the comfort factor that it cannot stand in. This dish is high in ibre, and a source of vitamin C, folic acid and protein.

2 Meanwhile, whizz all the mushrooms in a food processor, in two batches, to inely chop them – take care to stop short of reducing them to a purée. Transfer the fried veg to a bowl, add another tablespoon of oil to the pan and fry the chopped mushrooms for a few minutes until they darken and throw out their juices.

3 Return the fried veg to the pan, add the herbs, wine, passata, Worcestershire sauce and some seasoning. Bring to the boil, then simmer over a low heat for 15 minutes until you have a thick sauce, but with a little remaining liquid. Stir in the lentils and vinegar, and adjust the seasoning. 4 Transfer the mushroom and lentil mixture to a large (about 25 x 37cm) PHOTOGRAPHY: CON POULOS

Shepherd’s pie

Serves 6 | Prep 15 mins | Cook 1 hr 10 mins • 6 tbsp groundnut oil • 2 red onions, inely chopped • 2 long red peppers, deseeded and cut into 1cm dice • 2 celery sticks, from the heart, trimmed, halved lengthways and thinly sliced • 300g chestnut mushrooms, stalks trimmed • 100g fresh wild mushrooms, stalks trimmed • 1 bay leaf • 2 thyme sprigs • 150ml red wine • 4 tbsp tomato passata rustica • 1 tbsp Worcestershire sauce (see cook’s tip) • 500g cooked Puy or green lentils • 1 tsp red wine vinegar For the top: • 800g celeriac, peeled and cut into large chunks about 75g • sliced spring onions • 150g small cherry tomatoes, halved 1 Heat a tablespoon of the oil in a large saucepan over a medium heat and fry the onions, peppers and celery for 7–8 minutes until softened and lightly coloured, stirring frequently.

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SHEPHERD’S PIE

PROTEIN FOODS

shallow ovenproof dish, which will allow plenty of crispy golden top, discarding the herbs. The pie base can be prepared well in advance, in which case leave to cool before covering and chilling. 5 Preheat the oven to 210C/fan 190C/ gas 6½, and coarsely grate the celeriac using the attachment on a food processor. Transfer it to a large bowl, drizzle over 3 tablespoons of oil, season and toss to coat it. Scatter this evenly over the pie base and gently press down to level it. Toss the spring onions and cherry tomatoes with the remaining tablespoon of oil and scatter over the surface. 6 Bake the pie for 40–45 minutes until golden and crispy. COOK’S TIP Not all Worcestershire sauce brands are vegetarian, so check the label before buying. PER SERVING 333 cals, fat 14g, sat fat 3g, carbs 27g, sugars 10g, protein 14g, salt 0.47g, ibre 16g

Lebanese burgers with tahini sauce With a son who drifts in and out of vegetarianism in its many shades, and whose friends do likewise, this is very much the kind of food that they love. Serves 4 | Prep 25 mins | Cook 20 mins For the burgers: • 50g coarse bulgur wheat • about 3 tbsp extra-virgin olive oil • 1 aubergine (about 250g), cut into 1cm dice • 1 banana shallot, inely chopped • ½ tsp ground allspice • 1 tsp ground cumin • ½ tsp ground cinnamon • 400g can black beans, drained and rinsed • 1 tbsp lemon juice • 3 tbsp inely chopped coriander • 50g untoasted or toasted sesame seeds For the sauce: • 2 tbsp light tahini • 2 tbsp 0%-fat Greek yogurt (dairy or plant-based • 1 tbsp lemon juice To serve: • a few lat-leaf parsley and coriander sprigs and small mint leaves • 150g cherry tomatoes, thinly sliced • 8 lettuce leaves 1 Bring a small pan of salted water to the boil and cook the bulgur for 5 minutes to

LEBANESE BURGERS WITH TAHINI SAUCE

leave it on the chewy side, then drain into a sieve and set aside. 2 Heat a tablespoon of the oil in a large frying pan over a high heat and fry the aubergine for 6–8 minutes until golden and translucent, stirring frequently, and adding the shallot, spices and another teaspoon of oil a couple of minutes before the end. Place this in a food processor with the beans, lemon juice and some seasoning and whizz to a coarse purée. Transfer this mixture to a bowl, and work in the bulgur and coriander. Leave the mixture to cool. 3 Use an 8cm smooth-sided cookie cutter 3cm deep to shape four burgers. Scatter the sesame seeds over a small plate and coat the burgers on each side – you may get a few on the sides but there is no need to coat these thoroughly. Transfer them to a large plate or tray as they are ready. 4 To make the sauce, blend the tahini, yogurt, lemon juice and a little salt to

a thick paste in a bowl, and add just enough water to achieve a mayonnaiselike consistency. 5 Combine the parsley and coriander sprigs and mint leaves in another bowl. Season the tomatoes with salt in a third bowl. 6 To cook the burgers, heat a tablespoon of oil in a large, non-stick frying pan over a medium heat and fry the burgers for 3–4 minutes on each side until golden, adding another teaspoon of oil to the pan when you turn them. 7 Pop each burger onto a lettuce leaf, scatter the tomatoes on top, then dollop with the sauce and scatter with a few herb sprigs, before closing with another lettuce leaf, if wished. COOK’S TIP If you chill the burgers in advance of cooking they will irm up, and can be made up to 24 hours in advance. PER SERVING 369 cals, fat 21g, sat fat 3g, carbs 25g, sugars 5g, protein 15g, salt 0.03g, ibre 10g

www.vegetarianliving.co.uk

Cauliflower steak ‘n’ mash This is a great use for a humble head of caulilower – the heart forms the basis for the steaks, while any trimmings go to make the mash. Caulilower contains a respectable amount of protein, and the lavours are ones that it takes to with aplomb: butter, capers, lemon and parsley, nutmeg and mustard. Serves 2 | Prep 10 mins | Cook 30 mins • 1 caulilower (about 600g trimmed weight) • 20g unsalted butter • 1 tbsp extra-virgin olive oil • cayenne pepper • 15g freshly grated Parmesan-style cheese • 30g laked almonds • juice of ½ lemon • 1 tbsp small capers (e.g. nonpareille) • small handful of coarsely chopped lat-leaf parsley

For the mash: • 100g canned haricot or cannellini beans (drained weight), rinsed • 50ml whole milk • ½ tsp Dijon mustard • freshly grated nutmeg 1 Preheat the oven to 210C/fan 190C/ gas 6½ and bring a medium pan of salted water to the boil. 2 Trim the caulilower stalk, and stand the head upright on a board. Cut it in half downwards, then slice a 2–3cm thick steak from the centre of each half. Heat half the butter and the olive oil in a large, nonstick frying pan over a medium heat and fry the caulilower steaks for 2–4 minutes on each side until golden. 3 Place the steaks in a roasting dish that holds them with a little space around the edge, seasoning both sides with salt and cayenne pepper. Scatter the Parmesanstyle cheese and then the almonds over and around the steaks. Roast for 20 minutes

until the nuts are golden and crisp. 4 At the same time, separate and add the remaining caulilower lorets to the boiling water and cook for 10 minutes or until tender. Drain into a sieve, and purée in a blender with the remaining butter, the ingredients for the mash and a little salt. Transfer to a small saucepan and gently reheat. 5 On removing the steaks from the oven, squeeze over some lemon juice, and scatter over the capers and parsley. Serve the steaks and all the crispy bits around them, with the mash to the side. PER SERVING 424 cals, fat 27g, sat fat 9g, carbs 23g, sugars 11g, protein 18g, salt 0.20g, ibre 10g

Buckwheat noodles with tempeh and miso This is another favourite way of cooking tempeh, in addition to slicing and frying it. Here it is steamed and crumbled to a mix of tiny and slightly larger nibs, that turn crispy when they are fried, making a lovely contrast with the silky noodles. If you like plenty of dressing, then make up double this amount and use as much as wished. Serves 4 | Prep 10 mins | Cook 35 mins For the tempeh: • 400g block of tempeh • 1 tbsp sesame oil • 1 tbsp tamari soy sauce For the noodles: • 200g dried udon or soba noodles • 4 handfuls of lamb’s lettuce or pea shoots • 1 large or 2 small avocados, halved and pitted • 2 baby red peppers, deseeded and cut into long ine strips • lemon or lime wedges, to serve

CAULIFLOWER STEAK ‘N’ MASH

‘While the food groups that inevitably spring to mind when we think of vegetable protein are beans and nuts, they tell only a very small part of the story when we can call on this incredible range of plant proteins’ 44 |

For the dressing: • 1 tsp inely grated fresh ginger (optional) • 2 heaped tsp red miso paste • 2 tsp sherry vinegar • 2 tbsp sesame oil 1 Place the block of tempeh in a steamer set inside a saucepan with a little boiling water below it, cover and steam for 30 minutes. Transfer this to a plate and leave it to cool. It can be steamed well in advance, in which case cover and chill. 2 Whisk together all the ingredients for the dressing with 2 tablespoons of water in a medium bowl.

PROTEIN FOODS

BUCKWHEAT NOODLES WITH TEMPEH AND MISO

3 Bring a large pan of salted water to the boil and cook the noodles according to packet instructions. Drain into a colander and shake dry, and return these to the pan. 4 At the same time, crumble the tempeh quite inely. Heat the sesame oil in a large, non-stick frying pan over a medium heat and stir-fry for 3â&#x20AC;&#x201C;5 minutes until golden.

Drizzle over the tamari soy sauce and stir-fry for about 1 minute longer until nice and toasty. 5 Reserving a tablespoon of the dressing, toss the noodles with the remainder. Toss the leaves with the reserved dressing in a large bowl. Cut the avocado into 1cm dice in the shell, then use a dessertspoon to scoop it out of the shell on top of the

leaves in one go, scatter over the pepper strips and gently mix these into the leaves. 6 Divide the noodles between four bowls, scatter the tempeh on top and then pile with the salad. Accompany with lemon or lime wedges. PER SERVING 552 cals, fat 26g, sat fat 3g, carbs 47g, sugars 5g, protein 29g, salt 1.00g, ibre 10g

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PROTEIN FOODS BEETROOT BROWN RICE PILAF WITH FETA AND SPRING ONION

Beetroot brown rice pilaf with feta and spring onion Brown rice pilafs, to me, can never quite get away from the late-night college snack bar that would stay open after the bar that led off it had closed, doling out polystyrene containers to tipsy students meandering back to their rooms. Nothing has ever been quite as welcome, before or since, though I’d like to think this takes the idea to a slightly higher plane. Vibrant red, deliciously sticky and sharp, with toasted feta on top, it will hopefully banish any notion of pilafs being dull or stodgy. A few crisp green leaves with a mustardy dressing are particularly good with this. Serves 4 | Prep 10 mins + standing Cook 1 hr 10 mins • • • •

125g brown rice or wholegrain basmati about 3 tbsp extra-virgin olive oil 1 red onion, chopped 1 tsp inely chopped medium-hot red chilli • 300g tomatoes, cores cut out and coarsely chopped

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• 200g beetroot, trimmed, peeled, halved and thinly sliced across • 1 tbsp balsamic vinegar • 300ml vegetable stock • 200g block of feta, drained on paper towel • handful of snipped dill • 3 spring onions, trimmed and thinly sliced • 50g toasted laked almonds 1 Soak the rice in cold water while you are preparing the vegetables, then drain into a sieve. Heat 2 tablespoons of oil in a medium saucepan over a medium heat and fry the onion for 7–8 minutes until lightly golden, stirring occasionally. 2 Stir in the chilli and tomatoes and fry for a minute or two longer until starting to soften. Stir in the beetroot, then add the balsamic vinegar and simmer to reduce it by about half. 3 Stir in the rice, add the stock and some seasoning and ensure that everything is submerged. Bring to the boil, then cover and cook over a low heat for 45–50 minutes until it appears dry. Leave to stand, covered, for 20 minutes and the

rice will continue to absorb the moisture. 4 About halfway into resting, heat a small, non-stick frying pan over a medium heat, add a couple of teaspoons of oil and fry the block of feta for 5 minutes until golden and crusty – you will ind it oozes a bit, but this should turn nice and crispy so don’t worry about the appearance. Carefully turn using a spatula, scraping the crispy bits on top, and cook for a further 5 minutes. 5 Scatter the dill over the pilaf and gently mix in. Break up the feta with a fork and serve dotted over the pilaf, sprinkled with spring onions and almonds. PER SERVING 453 cals, fat 26g, sat fat 9g, carbs 36g, sugars 12g, protein 16g, salt 1.38g, ibre 5g

Recipes adapted from Plant Power by Annie Bell (Kyle Books, £17.99); photography by Con Poulos

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THE HAIRY BIKERS’

ONE-POT WONDERS Si King and Dave Myers love hearty w arm ing dishes, and their veg-packed, all-in-one recipes are full of lavour with none of the fuss – or washing-up! Spicy lentil and kale soup We’ve gone a bit Moroccan with this soup and added a good dollop of spicy harissa paste to give it a real punch. This will keep you regular – regularly coming back for a second bowlful! Serves 4 | Prep 5 mins | Cook 40 mins • • • • • • • •

2 tbsp olive oil 1 onion, inely chopped 1 carrot, inely chopped 2 celery sticks, inely chopped 2 tbsp red harissa paste 200g brown lentils 1.5 litres vegetable stock or water 200g kale or spinach

To serve: • squeeze of lemon • inely chopped parsley

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1 Heat the oil in a large pan and add the onion, carrot and celery. Cook for about 10 minutes over a medium to low heat, until the vegetables have started to soften and brown slightly around the edges. 2 Stir in the harissa paste, followed by the lentils and season with salt and pepper. Pour over the stock or water and bring to the boil. Partially cover the pan and leave to simmer until the lentils are tender and have started to collapse into the soup. This should take 20–30 minutes. 3 If you’re using kale, cut out any thick woody stems, shred the leaves and add them to the soup after the lentils have been cooking for 20 minutes. If you’re using spinach, add it once the lentils are cooked. 4 Leave the soup as is, or blitz with a stick blender if preferred. Serve with a squeeze of lemon juice and a sprinkling of parsley. PER SERVING 314 cals, fat 10g, sat fat 1g, carbs 35g, sugars 11g, protein 17g, salt 0.31g, ibre 12g

COMFORT COOKING

SPICY LENTIL AND KALE SOUP

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Red onion and beetroot tarte tatin Who says a tarte tatin is just for pudding? With their rich sweet lavours, beets and red onions make good partners and they’re lovely in a buttery tarte tatin – or upside-down tart if you prefer. We use those packs of cooked beetroot, which makes this little treat very easy to prepare. Serves 4 | Prep 5 mins | Cook 30 mins • • • • • • •

320g all-butter puff pastry sheet 30g butter 2 red onions, sliced into thin wedges 1 tbsp light soft brown sugar 1 tbsp sherry vinegar large thyme sprig, leaves only 400g cooked beetroots, cut into wedges (vac-packed are ine)

To serve: • thyme leaves • a few slices of goat’s cheese (optional) 1 Preheat the oven to 200C/fan 180C/ gas 6. Take the sheet of pastry and cut it to it an ovenproof or cast-iron frying pan with a diameter of about 20cm. The pastry should be the size of the edges, rather than the base, and larger rather than smaller. Chill the pastry until you are ready to cook the tarte tatin. 2 Heat the butter in the pan. When it has melted, add the red onions and cook over a medium to low heat until they have started to soften. Turn up the heat a little and add the sugar and vinegar. Stir to dissolve the sugar – a caramel-like sauce will form around the onions. 3 Sprinkle in the thyme, then add the wedges of beetroot. Season with plenty of salt and pepper, then stir to coat the beetroots with the sauce. Make sure the beetroots are spread evenly across the pan in a single layer, then turn off the heat. Leave to cool to room temperature. 4 Cover the onions and beetroots with the pastry, tucking in the edges if it is a little big. Bake for 20–25 minutes until the pastry is puffed up. 5 Remove the tart from the oven and leave to stand for 10 minutes, then invert it onto a large plate. Sprinkle with more thyme leaves, cut into wedges, and add a slice of cheese to each piece, if using.

RED ONION AND BEETROOT TARTE TATIN

Sunblush tomato risotto Another great veggie supper, this risotto is made with a mixture of sunblush tomatoes – available at supermarket deli counters – and cherry tomatoes, which gives a good rich sweet lavour. Serves 4 | Prep 5 mins | Cook 30 mins • • • • • • • • • •

1 tbsp olive oil 25g butter 1 onion, inely chopped 2 cloves garlic, crushed 100g sunblush tomatoes, inely chopped 2 rosemary sprigs, inely chopped 300g risotto rice 100ml white wine 1–1.2 litres vegetable stock 100g cherry tomatoes, quartered

PER SERVING (WITHOUT GOAT’S CHEESE)

462 cals, fat 26g, sat fat 17g, carbs 48g, sugars 17g, protein 8g, salt 0.80g, ibre 5g

To inish: • 30g butter • 50g Parmesan-style cheese, grated, plus extra to serve 1 Heat the oil and butter in a large sauté pan or a lameproof casserole dish. When

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the butter is foaming, add the onion and cook gently until very soft, then turn up the heat to caramelise it around the edges. 2 Add the garlic, sunblush tomatoes, rosemary and rice, then stir for a couple of minutes until the rice is glossy with oil and butter. Season with plenty of salt and pepper. 3 Add the white wine and let it boil away to nothing. Turn down the heat and start adding the stock a ladleful at a time, stirring constantly and only adding more when most of the liquid has been absorbed. When you have added at least two-thirds of the stock, add the cherry tomatoes and then continue to add the remaining stock. 4 When the rice is cooked to al dente and is thick enough for you to trace a clean trail along the bottom of the pan with a spoon, add the butter and Parmesan-style cheese and beat them into the risotto until it looks creamy. Serve with more cheese sprinkled over. PER SERVING 528 cals, fat 20g, sat fat 10g, carbs 69g, sugars 8g, protein 12g, salt 0.34g, ibre 4g

COMFORT COOKING

SUNBLUSH TOMATO RISOTTO

Recipes adapted from The Hairy Bikers’ One Pot Wonders by Si King and Dave Myers (Seven Dials, £22); photography by Andrew Hayes-Watkins

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EVERYDAY EASY W e’v e a ll g ot a r elia b le r ep er toir e of d ishes, b ut it ’s ea s y to g et b o r ed of y o ur old fa ithfuls. Mix it up w ith r ecip es tha t u s e sto r ecup b o a r d sta p les, s im p le techniq ues a n d a ha n d ful of fr esh in g r ed ient s – a n d thes e w ill b eco m e y o ur new m id w eek fa v o ur ites!

Mexican bean bowls This is a fun way to serve up a colourful, spicy salad. The bean mixture also makes a tasty fajita illing. Serves 4 | Prep 20 mins | Cook 10 mins • • • • • • • • • • •

2 tbsp olive oil 4 large lour tortillas 1 tsp smoked sweet paprika 1 small red onion, inely sliced 200g cherry tomatoes, halved 2 avocados, peeled, stoned and chopped 400g can mixed beans, drained and rinsed 400g can kidney beans, drained and rinsed 198g can sweetcorn, drained large bunch of fresh coriander, roughly chopped 4 large free-range eggs, chilled

For the dressing: • 2 tbsp red wine vinegar • ½ tsp ground cumin • 2 tbsp olive oil • 1 tsp runny honey 1 Preheat the oven to 180C/fan 160C/ gas 4. Brush the oil over the tortillas, then sprinkle over a little paprika and some salt, and rub in. Flip over the tortillas and repeat on the opposite side. Loosely push each tortilla into its own small ovenproof bowl to bend it into a bowl shape, then cook in the oven for 8–10 minutes until lightly golden and crisp. Cool the tortillas in the bowls to allow them to crisp up fully. 2 Meanwhile, bring a large pan of lightly salted water to the boil ready for poaching the eggs. 3 Mix together the dressing ingredients in a large bowl. Then add the onion, tomatoes, avocados, both tins of beans,

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the sweetcorn and most of the coriander to the bowl and toss everything together. Check the seasoning and set aside. 4 Turn the boiling water down to a simmer. Crack an egg into a coffee cup or ramekin. Swirl the water to create a whirlpool, then carefully tip in the egg. Repeat with a second egg. Simmer for 3–4 minutes until the whites are set but the yolks remain soft (lift an egg out with a slotted spoon and gently prod it to check). Transfer the cooked eggs to a shallow dish of warm water, then repeat with the remaining eggs. 5 Remove the tortillas from their bowls. Divide the bean salad among the four tortilla bowls. Top each with a poached egg and sprinkle over the remaining coriander and some freshly ground black pepper. PER SERVING 631 cals, fat 35g, sat fat 7g, carbs 48g, sugars 8g, protein 23g, salt 0.87g, ibre 16g

Tom yum ramen Tom yum hails from Thailand. With its light, creamy texture and citrusy lavour, this dish is balanced and refreshing. Serves 4 | Prep 25 mins | Cook 40 mins • 1.4 litres ramen stock (see recipe, page 54) • 4 cloves garlic, inely chopped • 5cm knob galangal or ginger, sliced • 2 whole stalks lemongrass, peeled and chopped in 7.5cm pieces • 3 kafir lime leaves • 2 tsp Thai chilli garlic paste • 1 tsp sea salt • 1½ tsp sugar • 2 tbsp white soy sauce • juice of 1 lime • 175g oyster mushrooms, trimmed • 8 cherry tomatoes

MIDWEEK MEALS

MEXICAN BEAN BOWLS

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TOM YUM RAMEN

RAMEN STOCK Makes 1.4–1.7 litres • • • • • • • • • •

2 tbsp vegetable oil 1 large onion, roughly chopped 2 celery stalks, roughly chopped 5cm knob ginger, sliced 2 leeks, sliced and washed 2 large carrots, roughly chopped (no need to peel) 6–8 medium cloves garlic, crushed 2 litres water 175g button mushrooms, roughly chopped 1 bunch of spring onions (6–8 stems), roughly chopped

Heat the vegetable oil in a large pan over a medium-high heat. Add the onion, celery, ginger, leeks, carrots and garlic. Stirring constantly, cook for 10 minutes to caramelise the vegetables. Add the water and bring to the boil over a high heat. Add the button mushrooms and spring onions, lower the heat to a simmer, and cook for 30 minutes. Allow to cool to room temperature, or overnight in the fridge to allow maximum infused lavour. Strain the stock and discard the solids. Stock will keep in the fridge for up to 7 days or in the freezer for up to 3 months.

• • • • • •

175g irm tofu, diced 120ml coconut milk 680g ramen noodles 45g spring onions, inely chopped 45g coriander, roughly chopped 1 lime, cut into 4 wedges

1 In a large pan over a medium heat, bring the stock to a simmer. Add the garlic, galangal, lemongrass and lime leaves. Cover the pan, and simmer for 30 minutes. Strain the broth, discarding the solids. 2 Bring the broth back up to a simmer and add the Thai chilli garlic paste, salt, sugar, white soy sauce, lime juice (to taste), oyster mushrooms, cherry tomatoes, tofu and coconut milk. Simmer for 5 minutes. 3 While the broth is simmering, in a large pan of boiling water over a high heat, cook the ramen noodles for 4 minutes, stirring occasionally. Drain, rinse and divide between four deep serving bowls. 4 Fill the bowls with the hot broth, just covering the noodles. Garnish each bowl with the spring onions and coriander, and serve with the lime wedges. PER SERVING 372 cals, fat 14g, sat fat 5g, carbs 45g, sugars 7g, protein 16g, salt 2.80g, ibre 2g

54 |

Cauliflower, sweet potato and chickpea traybake with coriander sambal

• 400g can chickpeas in water, rinsed and drained • chapatis (optional), to serve

The brilliant thing about this recipe is that your oven does all the hard work to make a lavour-packed curry, freeing you to blitz up a bright and zingy sambal. Here we’ve suggested using coconut chips to mix with the coriander and lime, but use any toasted nuts or seeds that you’ve got to hand.

For the coconut and coriander sambal: • 3 tbsp coconut chips/dried shavings • handful of coriander leaves • 1 green chilli, deseeded • juice and grated zest of 1 lime • ¼ tsp sea salt lakes

Serves 4 | Prep 15 mins | Cook 45 mins • 2 tbsp coconut, rapeseed or vegetable oil • 2 tbsp mustard seeds • 400ml can coconut milk (ideally full-fat) • thumb-sized piece of fresh ginger root, peeled and inely grated • 3 cloves garlic, peeled and crushed • 2 tsp ground cumin • 1½ tsp ground turmeric • 1 tsp sea salt lakes, plus extra to taste • 1 large caulilower, outer leaves removed, cut into wedges through the stem • 2 sweet potatoes, cut into wedges, (don’t bother peeling the skin) • 100g spinach, washed

1 Preheat the oven to 200C/fan 180C/ gas 6. Melt the coconut oil in a large, deep tray on the stove over a high heat, then add the mustard seeds and fry for 1–2 minutes, or until they begin to pop. If your stove isn’t gas, this can be done in a frying pan then transferred to the tray, or even done in the oven. Stir in the coconut milk, ginger, garlic, cumin, turmeric, salt, caulilower and sweet potato. Transfer to the oven and roast for 40 minutes, stirring halfway through. 2 To make the sambal, blitz together the coconut chips, coriander (stalks and leaves), chilli, lime zest and juice, and salt with a few splashes of water in a food processor, until you get a rough texture. You can also do this by chopping and mixing everything by hand.

PHOTOGRAPHY: MATT RUSSELL

MIDWEEK MEALS

3 Remove the tray from the oven and set aside the caulilower and sweet potato to make space for the spinach and chickpeas. Stir until the spinach is wilted, adding a splash of water if it’s a bit dry. 4 Heat the chapatis in a warm oven or, carefully using tongs, hold over the gas lame on your cooker for a few seconds. 5 Divide the curried chickpeas among four plates, top with the roasted caulilower and sweet potato, then spoon over the sambal. Serve with the chapatis on the side for mopping up the spiced roasting juices. PER SERVING 527 cals, fat 32g, sat fat 25g, carbs 42g, sugars 14g, protein 13g, salt 1.39g, ibre 12g

Quick vegetarian chilli

PHOTOGRAPHY: CLARE WINFIELD

CAULIFLOWER, SWEET POTATO AND CHICKPEA TRAYBAKE WITH CORIANDER SAMBAL

This recipe is made almost entirely from storecupboard ingredients, so it’s perfect for those evenings when you are tempted to order a takeaway! Beans and sweetcorn are fantastic sources of ibre and the tomato chilli sauce adds a wonderful spicy lavour. Serves 4 | Prep 10 mins | Cook 15 mins • • • • • • • • • •

1 tbsp light olive or rapeseed oil 1 large onion, inely chopped 2–3 cloves garlic, crushed 1 tsp chilli powder, or to taste 1 tbsp sweet paprika ½ tsp dried oregano 1 tsp ground cumin 400g can chopped tomatoes 1 tbsp tomato purée 2 x 400g cans red kidney beans, drained and rinsed • 200g can sweetcorn, drained • 100g fresh or frozen spinach • handful of fresh parsley, chopped (optional)

QUICK VEGETARIAN CHILLI

1 Heat the oil in a large non-stick pan over a medium heat. Add the onion and fry for 3–4 minutes until translucent. Add the garlic, chilli powder, paprika, oregano and cumin, and cook for a further minute. 2 Add the tomatoes, tomato purée, kidney beans and sweetcorn and bring to the boil. Reduce the heat and simmer for 10 minutes until the sauce has thickened. 3 Season with salt and freshly ground pepper, then stir in the spinach and parsley, if using. Turn off the heat – the spinach will wilt down in the heat of the pan. Serve with rice or pitta bread, and a sprinkling of grated cheese, if desired. PER SERVING 237 cals, fat 4g, sat fat 1g, carbs 31g, sugars 10g, protein 12g, salt 0.04g, ibre 14g

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Sage, garlic and white wine butter beans

• grated zest of 2 lemons • toasted sourdough, to serve (optional)

Don’t rush cooking down the onions, garlic and sage, as it’s this fragrant base that makes this dish so tasty. And don’t drain the butter beans, as you’ll ind it’s the tin juice that transforms this humble list of ingredients into a rich treat. Charred sourdough bread is ideal for mopping up the rich bean cooking juices.

1 Heat the oil over a medium heat in a deep, wide pan. Stir in the onion, garlic, sage leaves and woody stalks and bay leaves, reduce the heat to low and gently sweat for 20–25 minutes, stirring occasionally. You want the onion and garlic to take on a golden colour without burning. If they’re catching, add a splash of water to loosen them. 2 Add the beans (including the juice from the tin), crushing a handful as you pour them in. Add the wine, salt and enough water to cover, then increase to a rapid boil. Reduce to a simmer for 20–25 minutes. 3 Add in most of the lemon zest and taste for seasoning; depending on the acidity of your white wine, you may want to add some lemon juice from your zested lemon. As the beans are quite simple, you may ind you need to be quite generous

Serves 6 | Prep 10 mins | Cook 50 mins • 150ml rapeseed or light olive oil, plus extra for inishing • 4 onions, peeled and inely sliced • 8 cloves garlic, peeled and inely sliced • large handful of sage leaves (roughly 5 stalks), leaves picked • 2 bay leaves (optional) • 3 x 400g cans butter beans in water • 500ml white wine • 3 tsp sea salt lakes, plus extra to taste

with the seasoning. Using a fork, ish out and discard the sage stalks and bay leaves. Crush a few more beans if you’d like a slightly thicker consistency. 4 Ladle the beans onto plates, pop a slice of toasted sourdough on each, then generously drizzle over some oil and a bit more lemon zest. PER SERVING 348 cals, fat 19g, sat fat 1g, carbs 23g, sugars 8g, protein 9g, salt 2.47g, ibre 10g

Roasted carrots, chickpeas and grains with pecans This gorgeous salad of contrasting colours and textures is packed with nutrients as well as being super-easy to make. Use a packet of cooked quinoa if you’re pressed for time – it’s just as nutritious and tasty. Serves 4 | Prep 10 mins | Cook 20 mins • 250g carrots, cut into batons • 1 red and 1 yellow pepper, deseeded and cut into 2cm strips • 1 red onion, cut into 8 wedges • 2 tbsp light olive or rapeseed oil • 1 tsp za’atar or dried thyme • 125g quinoa and bulgur wheat mixture or 250g packet cooked quinoa • 400g can chickpeas, rinsed and drained • 50g pecans, toasted • small handful of fresh coriander or parsley, chopped, plus extra to serve • juice of ½ lemon • 100g soft goat’s cheese, crumbled (optional)

PHOTOGRAPHY: MATT RUSSELL

1 Preheat the oven to 200C/fan 180C/gas 6. Toss the carrots, peppers and onion, oil, za’atar and seasoning in a roasting tin. Make sure the tin is large enough so the vegetables are in a single layer. Roast in the oven for about 20 minutes until the vegetables are slightly charred on the outside and tender in the middle. 2 Meanwhile, cook the quinoa and bulgur wheat mixture according to the packet instructions. 3 Toss the roasted vegetables into the warm grains. Fold in the chickpeas, pecans, coriander or parsley and lemon juice, then season to taste. Mound onto a plate, top with a little extra coriander or parsley, and crumbled goat’s cheese, if using. COOK’S TIP Simply omit the optional goat’s cheese for a vegan-friendly dish. PER SERVING (INCLUDING GOAT’S CHEESE) SAGE, GARLIC AND WHITE WINE BUTTER BEANS

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460 cals, fat 25g, sat fat 6g, carbs 38g, sugars 12g, protein 17g, salt 0.47g, ibre 11g

PHOTOGRAPHY: CLARE WINFIELD

MIDWEEK MEALS

ROASTED CARROTS, CHICKPEAS AND GRAINS WITH PECANS

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ROASTED TOMATO AND CHICKPEA FRITTATA

58 |

MIDWEEK MEALS

Roasted tomato and chickpea frittata

CHARRED SWEETCORN AND CUMIN SEED TACOS WITH PICKLED RED CABBAGE AND FETA MAYONNAISE

Frittatas are a wonderful way to feed a crowd. Chickpeas add an unexpected twist and extra body to this classic dish. For a creamy tang, sprinkle goat’s cheese over the egg mixture before baking. Serves 10 | Prep 10 mins | Cook 25 mins 450g baby plum tomatoes 1 clove garlic, inely chopped 2 sprigs of thyme 1 tbsp olive oil 10 large free-range eggs 2 tbsp double cream 2 tsp chopped chives 85g baby spinach 350g cooked chickpeas

1 Preheat the oven to 200C/fan 180C/gas 6. On a baking tray, toss the tomatoes, garlic and thyme in the oil. Spread in an even layer and roast for 10 minutes. Discard the thyme. Let cool slightly. 2 Meanwhile, in a large mixing bowl whisk together the eggs, double cream and chives. Season with salt and pepper. 3 Heat a 25cm cast-iron or ovenproof frying pan over a medium heat. Transfer the tomatoes to the frying pan. Add the spinach and cook for 1–2 minutes until the spinach slightly wilts. Add the chickpeas and stir to combine. Spread the mixture evenly across the frying pan. 4 Pour the egg mixture over the tomatoes, spinach and chickpeas. Cook uncovered for 2–3 minutes, until the edges of the egg begin to set. Transfer the frying pan to the oven and cook uncovered for an additional 8–10 minutes, until the edges are irm but the centre is still slightly springy. Serve immediately. PER SERVING 161 cals, fat 9g, sat fat 3g, carbs 7g, sugars 2g, protein 11g, salt 0.24g, ibre 3g

Charred sweetcorn and cumin seed tacos with pickled red cabbage and feta mayonnaise This taco recipe has quantities for two people, but it’s easy to scale up depending on how many of you are eating. Don’t be scared to let your sweetcorn burn and blister here, as that’s what gives the kernels such a beautiful, smoky lavour. Serves 2 | Prep 20 mins + pickling Cook 10 minutes

PHOTOGRAPHY: MATT RUSSELL

• • • • • • • • •

• ½ small red cabbage, inely sliced, white core discarded • 2 tsp salt • 4 tbsp cider, white wine or red wine vinegar • 3 tbsp sugar, ideally caster • 2½ tsp cumin seeds • 3 tbsp rapeseed, vegetable or light olive oil • 340g can sweetcorn in water, drained • 2 spring onions, inely sliced on an angle • 1 tsp ancho chilli lakes or ½ tsp regular chilli lakes • 1 avocado • juice of ½ lime • 100g feta • 2 tbsp mayonnaise (or plain yogurt) • 4 small or 2 big wraps (corn or wheat) • chilli sauce (optional) 1 Stir together the cabbage, 1 teaspoon of the salt, the vinegar and sugar, ensuring each piece of the cabbage is fully coated. Set aside for 15 minutes to quickly pickle. 2 Next, toast the cumin seeds in a wide frying pan over a high heat for 1–2 minutes until fragrant, then transfer to a cutting board and lightly crush (or crush in your

pestle and mortar if you have one). 3 Return the pan to a high heat, then pour in the oil, drained sweetcorn and 1 teaspoon of the salt. Fry the sweetcorn for 6–7 minutes until charred and black at the edges. Add the spring onions, chilli lakes and half the crushed cumin, then stir together over a medium heat for 1 minute. 4 Meanwhile, halve the avocado, carefully remove the stone and scoop spoonfuls of the lesh into a small bowl; stir in the lime juice. In another small bowl, crush the feta and stir in the mayonnaise. 5 Warm the wraps in a dry frying pan or, using tongs, directly over the lame of your gas hob for a few seconds (take extra care!) until slightly charred in some spots. 6 Take the wraps, pan of sweetcorn, cabbage pickles, avocado and feta mayonnaise to the table. Transfer the remaining cumin seeds to a small dish. Allow everyone to build their own tacos, adding extra chilli sauce, to taste, if you like things hot. PER SERVING 864 cals, fat 57g, sat fat 13g, carbs 65g, sugars 36g, protein 17g, salt 6.87g, ibre 11g

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PHOTOGRAPHY: MATT RUSSELL

Garlic mushrooms and lentils with fried egg The key to frying mushrooms is allowing your pan to get smoking hot so that they catch at the edges and take on an almost meaty, charred lavour. Keep an eye out for more unusual wild varieties to mix in with more common button and chestnut mushrooms – they’re increasingly available and offer a deeper lavour and more interesting textures. Serves 2 | Prep 5 mins | Cook 10 mins • 4 tbsp rapeseed, vegetable or light olive oil • 3 cloves garlic, peeled and inely sliced • 200g mushrooms, roughly torn (ideally a mix of wild, chestnut and button) • 2 sprigs of rosemary, needles only, roughly chopped • 390g can green lentils in water, drained and rinsed • zest and juice of ½ lemon • 1 tsp salt • 100g spinach, washed and drained • 2 free-range eggs • 4 tbsp inely grated Parmesan-style cheese 1 First, heat 2 tablespoons of the oil in a large non-stick frying pan over a medium heat. Add the garlic and, stirring regularly, fry for 1–2 minutes until golden and fragrant. Take care not to burn the garlic or it will become overly bitter. Transfer the garlic to a small bowl and set aside. 2 Next, increase the heat to high and add 1 tablespoon more oil. Add the mushrooms and cook for 4 minutes, or until browning and catching at the edges. Stir in the rosemary, fry for 1–2 minutes until crisp and fragrant. 3 Stir in the lentils, lemon juice, salt and spinach until wilted. Add a few splashes of water if the pan contents look a bit dry. 4 Heat 1 tablespoon of oil in another nonstick frying pan over a high heat. Crack in the eggs and fry for 1–2 minutes until crisp on the base but still with a runny yolk, or to your liking. 5 Divide the mushroomy-lentils between two plates. Top with a fried egg and the reserved crispy garlic. Sprinkle over the Parmesan-style cheese and the zest of the remaining lemon half. COOK’S TIP If you can’t ind more interesting varieties of mushrooms, add a splash of soy sauce when you stir in the spinach, as this will give them a deeper, earthier lavour. PER SERVING 514 cals, fat 37g, sat fat 9g, carbs 14g, sugars 1g, protein 28g, salt 3.19g, ibre 7g

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GARLIC MUSHROOMS AND LENTILS WITH FRIED EGG

Sweetcorn and black bean fritters with tomato salsa These Mexican-inspired fritters are super-quick to make and perfect with a leafy salad. You can use fresh or canned sweetcorn, or sweetcorn thawed from frozen. If you want to make them from fresh sweetcorn, you’ll need three cobs of fresh corn. Remove the husks, then cut the kernels off the cob. Makes 8 fritters | Prep 10 mins Cook 10 mins • 400g can black beans, drained and rinsed • 340g can sweetcorn (or 2 x 198g cans) • 2 cloves garlic, crushed • 1 tsp ground cumin • ½ tsp smoked paprika • ½–1 red or green chilli, deseeded and inely chopped (or 1 tsp chilli powder)

• • • •

175g cornmeal (or plain lour) 100ml water 1 free-range egg handful of parsley or coriander leaves, inely chopped • 2 tbsp light olive oil For the salsa: • 2 large tomatoes, inely diced • handful of fresh coriander, chopped • ½ green chilli, deseeded and inely chopped (optional) • 1 tsp olive oil • ½ red onion, inely chopped • 1 tbsp lemon or lime juice 1 Mix together the salsa ingredients in a medium bowl. Season with salt and pepper to taste. 2 In a large bowl, roughly mash the beans with a fork, add the remaining fritter ingredients, except the oil, and stir to combine.

PHOTOGRAPHY: CLARE WINFIELD

MIDWEEK MEALS

SWEETCORN AND BLACK BEAN FRITTERS WITH TOMATO SALSA

3 Heat the oil in a large frying pan over a medium heat and fry tablespoons of the fritter mixture, pressing lightly with a spatula to latten. Cook for about 2–3 minutes each side until golden brown and cooked through. 4 Serve with the salsa and a leafy salad. COOK’S TIP To make the fritters vegan, substitute the egg for a chia or lax egg. PER FRITTER 175 cals, fat 5g, sat fat 1g, carbs 25g, sugars 2g, protein 6g, salt 0.02g, ibre 4g

Adapted recipes courtesy of the following: Mexican bean bowls from Good Housekeeping Express (HarperCollins, £18.99); tom yum ramen and roasted tomato and chickpea frittata from Modern Flexitarian (DK, £20); caulilower, sweet potato and chickpea traybake, sage, garlic and white wine butter beans, garlic mushrooms and lentils with fried egg, and charred sweetcorn and cumin seed tacos from Tin Can Magic by Jessica Elliott Dennison (Hardie Grant, £15), photography by Matt Russell; quick vegetarian chilli, roasted carrots, chickpeas and grains with pecans, and sweetcorn and black bean fritters with tomato salsa from Vegetarian Meals in 30 Minutes by Anita Bean (Bloomsbury Sport, £14.99), photography by Clare Winield

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MINI PANCAKES AND FRUIT ON STICKS

START THE DAY SPECIAL For high days and holidays, Kate Hackw orthy likes to celebrate w ith a breakfast that looks and feels like a real treat.

When I was growing up, my parents always made mornings special on celebration days or holidays, and that’s a tradition that I’ve fully embraced for my own children. Whether it’s a birthday, anniversary or holiday, we always start the day with a special breakfast. We’re all morning people and it’s just a nice way to set the tone for the day, and make sure everyone feels excited from the moment they wake up. We usually theme the breakfasts depending on the event, so perhaps having bat-shaped toast on Halloween or green pancakes on St Patrick’s Day. With Valentine’s Day this month, it’s easy to rustle up a breakfast treat. A heart-shaped cookie cutter makes French toast extra fun, and adding cinnamon turns the lavour up a notch. I’ve added a simple chocolate yogurt dip so everyone can dunk their French toast hearts for extra decadence. I hate waste, so we dip the bread scraps – left over from cutting out the hearts – into the egg mixture and fry them up into a pile of extra French toast. Pancakes often feature during our special breakfasts. Sometimes we add a few festive sprinkles for Christmas, or we might make them into the shape of our initials. We’ve even made pancake ‘tacos’ by folding them and illing with ice cream made from blending a frozen banana. They’re so easy and endlessly customisable. Kids love pancakes and they also love food on sticks – and mini foods. So for this

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special breakfast I’ve made tiny pancakes and skewered them with fresh fruit. We’ve had these pancake skewers for countless special breakfasts and the kids always devour them!

Serves 4 | Prep 10 mins | Cook 10 mins

Mini pancakes and fruit on sticks

To serve: • sliced strawberries, blueberries, raspberries and sliced banana • maple syrup

My children ask for these pancake skewers for most birthday breakfasts, and I love that they’re easy to make and that the kids also consume loads of fruit with them. Use whatever fruit you like and customise your skewers. When making the pancakes, a tiny teaspoonful of the batter is all you need. They cook really quickly and you can make lots at once.

• • • •

1 free-range egg 300ml milk 125g self-raising lour oil, for frying

1 Beat the egg and milk together in a mixing bowl. Sift in the lour and gently mix to combine. 2 Heat the oil in a frying pan over a medium heat. Add teaspoonfuls of the batter and cook a number of pancakes until bubbles form and the bottoms are

FAMILY FOOD

ABOUT KATE

RECIPE PHOTOGRAPHY: KATE HACKWORTHY AUTHOR PHOTOGRAPH: BILL BRADSHAW

Kate Hackworthy writes the awardwinning blog veggiedesserts. co.uk, and is the author of Veggie Desserts & Cakes. She works as a recipe developer and brand ambassador, and lives in Somerset with her young family. Her irst job in food was strawberry picking in Canada, but she was ired on her irst day for crossing the border to buy a Cherry Coke in America! Follow Kate on Instagram @kateveggiedesserts and Twitter @veggie_desserts.

golden. Flip and cook the other sides. Repeat, using the remaining batter. 3 To serve, alternate the mini pancakes and fruit on wooden sticks. Add a drizzle of maple syrup. PER SERVING (WITHOUT MAPLE SYRUP)

209 cals, fat 6g, sat fat 1g, carbs 30g, sugars 6g, protein 7g, salt 0.40g, ibre 3g

Heart-shaped cinnamon French toast with chocolate yogurt dip A heart-shaped cookie cutter combined with cinnamon French toast makes a lovely Valentine’s Day breakfast. But if you don’t have one, just cook the full eggy bread slices and cut into sticks. They can still easily be dunked into the chocolate dip. Serves 4 | Prep 15 mins | Cook 10 mins • • • • • •

2 free-range eggs, beaten 1 tbsp milk 1 tsp vanilla extract ½ tsp ground cinnamon 4 thick slices of bread 2 tsp soft butter, for frying

For the chocolate yogurt dip: • 125ml plain yogurt • 2 tbsp cocoa powder • 2 tbsp sugar • ½ tsp vanilla extract To serve: • strawberries, blueberries and raspberries 1 Whisk the eggs, milk, vanilla and cinnamon together until blended.

HEART-SHAPED CINNAMON FRENCH TOAST WITH CHOCOLATE YOGURT DIP

2 Use a heart-shaped cookie cutter to cut hearts out of the bread slices. Dip each bread heart into the egg, allowing the pieces to soak up the mixture. 3 Melt the butter in a frying pan over a medium-high heat. Add as many slices of bread that will it the frying pan and cook until golden, then lip and fry on the other side. Repeat with the remaining bread.

4 Mix all the chocolate dip ingredients together and serve in small bowls on the side. You can dip the French toast into the sauce, or alternatively drizzle it over the top. Serve a scattering of berries alongside. PER SERVING (WITHOUT FRUIT) 228 cals, fat 7g, sat fat 3g, carbs 29g, sugars 11g, protein 10g, salt 0.55g, ibre 2g

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PHOTOGRAPH: FAITH MASON

RED VELVET CAKE

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BAKING

A ho m em a d e t r ea t m a d e w ith lo v e w ill sho w them ju st ho w m uch they m ea n to y o u o n Va lent in e’s Da y … Red velvet cake This cheery, red, American classic is traditionally baked for Valentine’s Day and Christmas too – but really it suits any occasion. If you wish you could leave the sides of the cake naked or semi-naked. Serves 12 | Prep 40 mins + chilling Cook 25 mins For the sponge: • 375g unsalted butter, softened • 325g golden caster sugar • 4 free-range eggs, beaten • 3 tbsp cocoa powder • 2 tsp vanilla extract • 2 tbsp red food-colouring paste • 100ml hot water • 350ml buttermilk • 1 tsp salt • 450g self-raising lour, sifted • 1½ tsp white vinegar • 1½ tsp bicarbonate of soda For the buttercream: • 250g unsalted butter, softened • 2 tsp vanilla paste • 500g icing sugar, sifted • 200g full-fat cream cheese, at room temperature 1 Preheat the oven to 200C/fan 180C/ gas 6. Grease and line the base and sides of three 20cm sandwich tins with baking paper. 2 Beat the butter and sugar in a stand mixer itted with the beater, on medium speed for 2–3 minutes, until pale and creamy. Add the eggs, a little at a time, beating well between each addition until combined.

3 In a small bowl or jug, mix the cocoa powder, vanilla, red food-colouring and hot water together to form a paste. Add this to the cake mixture and mix well until combined. 4 Combine the buttermilk and salt in a jug. Add one-third to the bowl with the cake mixture, then add one-third of the lour. Alternate buttermilk and lour, until everything is combined. 5 In a small bowl, mix the vinegar and bicarbonate of soda together and add to the cake mixture. Beat until smooth. Divide the mixture equally between the prepared tins and bake for 20–25 minutes, until springy to the touch and a skewer inserted into the centres comes out clean. Cool in the tins for 5 minutes, then turn out onto a wire rack to cool completely. 6 To make the buttercream, beat the butter and vanilla in a stand mixer itted with the beater, on high speed for about 1 minute, until smooth and luffy. Add the icing sugar, one quarter at a time, beating between each addition slowly at irst, then on high speed for about 1 minute. With the mixer on low, add the cream cheese and beat briely, until smooth. 7 To assemble, level the sponges, keeping any offcuts for decoration. Smear a little buttercream onto a cake plate and top with the irst sponge. Spread over onequarter of the buttercream, overhanging the edge a little, then top with a second sponge. Spread with another quarter – again, leave an overhang. Top with the remaining sponge. With a palette knife, spread the overhanging buttercream all around the side of the cake, to seal and neaten. Next, using one-third of the remaining buttercream, spread a thin, even

layer over the top of the cake. Clean the palette knife and smooth off any excess buttercream to create a crumb coat. 8 Chill the cake for at least 30 minutes to irm up, then add a second, slightly thicker coat using the remaining buttercream. To decorate the cake, crumble the reserved offcuts of cake, then sprinkle these neatly around the edge of the top of the cake. PER SERVING 887 cals, fat 50g, sat fat 31g, carbs 100g, sugars 71g, protein 9g, salt 0.97g, ibre 2g

Raspberry cream shortbreads These fruity shortbread biscuits are great for children to help make. Raspberry and lemon is a match made in heaven – the aromatic zest adds an extra layer of lavour. Makes 10 biscuits | Prep 30 mins + chilling Cook 15 mins • 110g unsalted butter, at room temperature • 50g caster sugar, plus an extra 1 tbsp for sprinkling • zest of 1 lemon • 170g plain lour • ¼ tsp ine salt • 75g good quality raspberry conserve • 1 tbsp double cream 1 Using electric beaters, cream the butter and sugar in a bowl for 2–3 minutes until light and luffy. Beat in the lemon zest, then sift in the lour and salt. Combine to a smooth paste. 2 Bring the dough together in your hands (it will be crumbly and soft) and place on a large sheet of baking paper. Cover

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PHOTOGRAPH: © NASSIMA ROTHACKER

PHOTOGRAPH: WAITROSE.COM RASPBERRY CREAM SHORTBREADS

with more baking paper and roll out the dough, between the sheets, to about 1.5cm thick. Chill for 30 minutes. 3 Preheat the oven to 170C/fan 150C/gas 3 and line a large baking tray with baking paper. Remove the dough from the fridge and, still between the baking paper, roll out further to about 0.3cm thick. Remove the top layer of baking paper and, using a 7cm heart-shaped cookie cutter, stamp out as many biscuits as possible; transfer to the baking tray. Next, stamp a 3cm circle (use the base of a piping nozzle or cut freehand with a sharp knife) from the centre of half the hearts. Carefully remove the centres and re-roll with any scraps of dough to make more biscuits. 4 Scatter the biscuits with the extra tablespoon of sugar and bake for 15 minutes or until light golden. Transfer to a wire rack to cool completely. 5 Mix together the jam and cream. Spread 1 teaspoon over the unsugared side of the whole heart biscuits and top with the stamped-out biscuits. COOK’S TIP These are best eaten on the day of making, or store the biscuits and jam separately in airtight containers and assemble just before serving. PER BISCUIT 192 cals, fat 10g, sat fat 6g, carbs 23g, sugars 10g, protein 2g, salt 0.13g, ibre 1g

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CHEWY CHOCOLATE BARS

Chewy chocolate bars Chewy, gooey and absolutely yummy, these little bars combine hazelnuts, coconut and chocolate for irresistible treats. Sprinkle chopped nuts on the top, for an added extra. These can be made in a big batch and kept in the freezer. Makes 10 Prep 20 mins + soaking and freezing For the caramel layer: • 360g Medjool dates, stoned • ½ tsp coarse sea salt • 1 vanilla pod, scraped, or 1 tsp ground vanilla pod • 1 tbsp nut butter (almond or peanut) For the chewy base: • 80g desiccated coconut • 140g hazelnuts • 2 dates, stoned • 3 tbsp coconut oil • 1 tbsp cacao powder • small pinch of pink Himalayan salt • 1 vanilla pod, scraped, or 1 tsp ground vanilla pod For the chocolate layer: • 125ml coconut oil • 4 tbsp cacao powder • 3 tbsp maple syrup

1 Start by soaking the dates in water for at least 1 hour – use enough water to cover them. This is so that they are easier to blend. 2 In the meantime, make the chewy base by adding all the ingredients to a blender and blitzing until everything is combined and you have a semi-sticky mixture. Place the mixture in a 450g loaf tin lined with cling ilm, or a silicone mould. Press down the mixture to create an even layer. 3 Next, whizz the dates with 50ml of the soaking liquid, the salt, vanilla and nut butter in a blender until you get a rich, silky smooth consistency. Evenly spread the caramel over the chewy base layer in the tin and let it set in the freezer for 2 hours. 4 When the mixture is almost set, start prepping the chocolate layer by melting the coconut oil on low heat. Once it starts melting, add the cacao powder and maple syrup and mix well together, then take off the heat. 5 Take the tin out of the freezer, pop out the mix and slice into 10 thin bars. Place a piece of baking paper on the work surface, then grab a fork and use it to pick up a bar and dip it in the chocolate mixture to coat. Sometimes it helps to have a spoon handy to spoon the chocolate over. Pop it straight on the

PHOTOGRAPH: FAITH MASON

BAKING

paper – because the bars are semi-frozen the chocolate will set straight away. Repeat with all the bars. 6 Place in the fridge and take out when ready to eat. PER BAR 453 cals, fat 33g, sat fat 21g, carbs 31g, sugars 27g, protein 5g, salt 0.35g, ibre 6g

Dairy-free caramel cupcakes These caramel-illed cupcakes topped with buttercream and honeycomb are deinitely for those with a sweet tooth! You can make the honeycomb for these cupcakes in advance, if you like – it will last for up to a week if it is well wrapped. Makes 12 | Prep 40 mins + chilling Cook 20 mins For the cupcakes: • 125g light muscovado sugar • 125g dairy-free spread • ½ tsp vanilla paste • 2 free-range eggs • 2 tbsp dairy-free milk • 125g self-raising lour, sifted • ½ tsp baking powder For the caramel: • 90g light muscovado sugar • 150ml oat cream • 25g dairy-free spread • ½ tsp salt For the honeycomb: • 100g caster sugar • 35g runny honey • 1 tsp bicarbonate of soda For the buttercream: • 100g dairy-free spread • 200g icing sugar, sifted • 1 tsp vanilla paste • 1 tbsp caramel (optional) • 1 tsp hot water, if necessary 1 Preheat the oven to 180C/fan 160C/ gas 4. Line a 12-hole mufin tray with 12 cupcake cases and a 20cm-square baking dish with baking paper. 2 Beat all the cupcake ingredients together in a stand mixer itted with the beater, on medium speed for 3–4 minutes, until smooth and combined. Spoon the mixture into the cupcake cases and bake for 15–20 minutes, until golden brown and just irm to the touch. Remove the cupcakes from the tray and place them on a wire rack to cool. 3 Place all the caramel ingredients in a small pan over a medium heat. Bring to

DAIRY-FREE CARAMEL CUPCAKES

the boil and boil for 5–10 minutes, until reduced by half to a thick caramel. Pour into a bowl and cool for 10–15 minutes, then chill for 1 hour. 4 While the caramel chills, make the honeycomb. Heat the sugar and honey in a medium pan over a low heat for 5 minutes, until the sugar has dissolved, then turn up the heat and boil for about 4–5 minutes, until the mixture turns a golden caramel colour. Remove from the heat and immediately whisk in the bicarbonate of soda, taking care as the mixture will immediately foam up. Pour into the prepared baking dish and leave it to set for 30–45 minutes. 5 Meanwhile, make the buttercream. Beat the spread, icing sugar and vanilla in a small bowl with an electric hand whisk until smooth and creamy. Add 1 tablespoon of the caramel, if you wish, and stir through to combine. 6 Using an apple corer, remove the middle of each cupcake and ill each cavity with caramel. Fill a large piping bag itted

with a medium plain nozzle with the buttercream. Pipe around the edge of each cupcake, working inwards in a spiral to cover the tops in a thick layer. Smash the honeycomb into chunks and arrange over the cupcakes. PER CUPCAKE 355 cals, fat 14g, sat fat 3g, carbs 54g, sugars 45g, protein 2g, salt 0.72g, ibre 1g

Recipes courtesy of the following: red velvet cake and dairy-free caramel cupcakes from The Great British Bake Off: The Big Book of Amazing Cakes with recipes by Paul Hollywood, Prue Leith & The Bakers (Sphere, £20), photography by Faith Mason; chewy chocolate bars from Happy Food by Bettina Campolucci Bordi (Hardie Grant, £20), photography © Nassima Rothacker

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The Vegan Society’s internationally recognised Vegan Trademark is your guarantee a product is free from animal ingredients and animal testing.

DELICIOUSLY DAIRY-FREE Abigail Stevens Trademark Marketing Manager

Choc & awe You’ll be hard pressed to find a café that doesn’t offer a milk alternative these days. The question ‘Which milk would you like?’ no longer means skimmed, semi-skimmed or full fat. Elsewhere, supermarkets are slowly stocking their shelves with egg-free cakes, as margarine companies switch out the buttermilk for vegetable oils. It’s not always been this way, though. Did you know that before soya milk was commercially available in this country, The Vegan Society would distribute it via post directly to vegans? We’ve come a long way – and so has the range of dairy-free and dairy-alternative products! Here’s a selection of some that you can get your hands on today. Next time you’re doing the shopping or enjoying a coffee, look for our Vegan Trademark to help guide the way. You can be sure that products carrying our Trademark are suitable for vegans. Let’s raise a cup of tea to that!

Choc Chick’s raw chocolate Quinoa Pops and Plantain Bites combine the wholegrain goodness of quinoa and the tropical loveliness of plantain in these very satisfying treats. With up to 50% less sugar than similar confectionaries, no palm oil or soya lecithin, and gluten-free, these little bites are incredibly moreish and utterly guilt-free. £1.75 for 30g, chocchick.co.uk

Fabulous fondants Try the new addition to Beech’s Fine Chocolate’s extensive vegan range – Luxury Dark Chocolate Fondant Crème Eggs. Formed into little half shells, these mini eggs come in a pack of six, each with a sumptuous fondant crème centre covered in Beech’s crisp, smooth dark chocolate. These treats are naturally gluten-free, with no palm oil or GMOs. £2.99, beechsfinechocolates.com; get 20% off using code VEGAN20 until 29 February 2020

Iced delight

‘You can be sure that products carrying our Trademark are suitable for vegans’

Coconuts Organic Natural Non-dairy Ice Cream is made with coconut cream, unrefined coconut sugar and no palm oil. This plant-based ice cream alternative is so delicious it was described by Peter Jones in Dragons’ Den as ‘exceptional’! Available in seven scrumptious flavours, including new Choc Orange and Double Caramel. £4.50 from Tesco

PROMOTION

Dark magic

Nutterly tasty LoveRaw makes delicious, kick-ass Vegan Chocolate Butter Cups! Filled with nut butters and no artificial nonsense, LoveRaw’s chocolate treats are perfect with a cuppa or on-the-go. Around 100 calories per cup, they are made using organic chocolate and contain no palm oil or dairy. Available in five flavours: Peanut Butter, Hazelnut Butter, Salted Caramel, Cookie Dough and Peanut Brownie. £1.99, eatloveraw.com

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Looking fr plant-bsed ispration? © CHAVA EICHNER

is Nex su t e

On the button Push Chocolate’s vegan protein chocolate buttons are better for you – and the environment. Choose from four flavours – original, orange, mint and honeycomb – all made with natural ingredients and no palm oil, containing 50% less sugar than mainstream chocolate. Plus these delicious buttons are free from gluten, dairy and soya, and produced in an allergen-free factory. £5, pushchocolate.com

The Chocolate and Love Pomegranate gift box contains four delicious vegan 80g bars of chocolate, including Panama 80%, Rich Dark 71%, Pomegranate 70% and Orange 65%. The box has been designed to celebrate the brand’s awardwinning Pomegranate 70% single-origin Madagascar bar, and each bar is free of gluten and GMOs (all certified organic products), with no additives, soya lecithin or palm oil. £16.99, chocolateandlove.com

From healthy suppers to super side dishes, the March issue of Vegetarian Living is packed with delicious vegan recipes

Subscribe now at selectps.com or turn to page 78

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VEGAN KITCHEN

Chava Eichner is a vegan food writer and photographer who has been cooking up plantbased delights for vegetarian organisations, manufacturers and magazines for more than 15 years. She is passionate about recipes that are fun, easy and don’t require a long list of specialist ingredients. Chava lives in the Cotswolds with her partner and two sons, and her guilty pleasure is leftover cold curry for breakfast… before anyone else gets there! Follow Chava on Twitter @lavourphotos.

The cook of love Chava Eichner gets us in the mood for romance with special plant-based treats to make for Valentine’s Day. I love Valentine’s Day! When it’s February and it looks a bit grey and feels a bit cold, I just can’t wait for a happy and cheerful celebration to get me through the last bit of winter. Of course, as soon as all those cards and chocolates appear in the shops, there will be some groans of ‘how commercial’ it is. But, you know, I really don’t mind hearts and lowers at all! In fact, I love having an excuse to do something different from the usual routine and to spend time with someone special. I met my partner nearly 23 years ago and we’ll be unashamedly celebrating the fact that we’ve both found someone who can live with our funny little quirks and ways. Or, as I believe he puts it, celebrating

the fact that he’s been so blessed by inding such a perfect, saintly angel! Over the years, I have come to realise that sharing a special meal is ‘one of our things’. It’s something we both love and it gives us that extra time to talk and connect. Whether it’s his favourite food (Indian) or mine (Thai), whether it’s a home-cooked meal or a takeaway, or perhaps trying a new vegan eatery, it’s just lovely to savour all the lavours and enjoy some quality time together. However, I do feel that when it comes to Valentine’s Day itself, going out for a meal isn’t always a recipe for success. In my experience there seems to be so much pressure to create a ‘perfect’ evening.

And the busy atmosphere of a noisy, buzzing restaurant isn’t the epitome of romance for everybody. So, instead, I prefer to plan a meal at home that’s exciting and fun, as well as romantic. Our kids get to eat earlier, on their own for a change – and then it’s all about us! We put on some music that makes us smile and enjoy food that has been cooked with some extra thought and a lot of love.

Bright and beautiful breakfast pancakes Is there anything more indulgent than a cosy breakfast in bed? Spoil the person you love with these tasty pancakes and make sure to leave a copy of the recipe lying around… You never know, they may just want to return the favour! Serves 2 | Prep 10 mins | Cook 20 mins • • • • • • • •

125g plain lour 225ml dairy-free milk 1 tbsp vegetable oil 1 tsp baking powder 150g cooked beetroot (not in vinegar) 1 tbsp sugar 1 tsp vanilla bean paste oil, for frying

To serve: • banana slices, kiwi fruit slices, berry compote, toasted sliced almonds, chocolate sauce (e.g. Sweet Freedom)

BRIGHT AND BEAUTIFUL BREAKFAST PANCAKES

70 |

1 Place all the ingredients, apart from the oil, into a blender and mix until you get a smooth batter. 2 Heat a splash of oil in a small frying pan and cook spoonfuls of the batter slowly

PORTRAIT PHOTOGRAPH: STUDIO3 FOOD PHOTOGRAPHY: CHAVA EICHNER

ABOUT CHAVA

GNOCCHI IN SAFFRON LEEK SAUCE

over a medium heat, so they won’t turn too brown – you want to keep that lovely, vibrant colour! Continue until you’ve used up all the batter, keeping the cooked pancakes warm. 3 To serve, stack the pancakes on each plate and top them with banana slices, kiwi fruit, toasted sliced almonds and a generous drizzle of chocolate sauce. PER SERVING 433 cals, fat 14g, sat fat 1g, carbs 64g, sugars 14g, protein 11g, salt 0.76g, ibre 5g

USE IT UP Leftover beetroot tastes great in sandwiches, salads or as little cubes stirred into risotto. You could also try adding it to chocolate brownies for a bit of reduced-guilt snacking!

Gnocchi in saffron leek sauce Saffron adds a wonderful, distinctive lavour and a beautiful yellow colour to this dish. By weight, it’s the most expensive spice in the world. But if you consider that this delicate lavour comes from the carefully harvested stigma threads of a crocus lower, it explains why it’s such a precious addition to your cooking. And, for

what it’s worth, it’s widely considered to be an aphrodisiac too! Serves 2 | Prep 45 mins | Cook 25 mins • • • • • • • • • •

40g dairy-free margarine 3 spring onions, inely sliced 2 leeks, cut into 1cm slices 2 cloves garlic, crushed 75ml white wine 250ml dairy-free cream (e.g. Oatly) 50ml dairy-free milk pinch of saffron 1 tbsp nutritional yeast lakes 2 tbsp chopped chives, plus extra to serve • handful of rocket or pea shoots, to garnish For the gnocchi: • 500g Maris Piper potatoes • 75g plain lour, plus extra for dusting • 1 tbsp gram (chickpea) lour • 1 tsp salt • pinch of nutmeg 1 To make the gnocchi, boil the unpeeled potatoes until they are soft. Check with a knife. 2 Drain the potatoes and put them through a potato ricer – it will catch the peel. Alternatively, you can peel the potatoes when they are cool enough to

handle and just use a regular masher. Add both lours, the salt and nutmeg, and bring the mixture together to make a soft dough. 3 Knead on a well-loured surface – it’s important to have plenty of lour or ine semolina to hand to stop the gnocchi from sticking to the worktop. Cut off a piece of the dough and roll it into a long, thin sausage shape. Slice into small bite-sized pieces and place them on a loured tray. Continue with the remaining dough. You’ll probably end up with a bigger batch than you need for one meal, but they freeze really well (see cook’s tip, on page 70). 4 Next prepare the sauce. Melt the margarine in a saucepan and sauté the spring onions for a couple of minutes. Add the leek slices and crushed garlic and pour in the wine. Cover the pan and simmer for 12–15 minutes. 5 Add the dairy-free cream and milk, saffron strands, nutritional yeast lakes and some salt. Continue to simmer over a medium heat for 5 minutes. You may need to add a little extra milk if the sauce gets too thick. Stir in the chives, adjust the seasoning to taste, then turn off the heat. 6 To cook the gnocchi, place them in a large saucepan of salted, boiling water. As soon as they loat to the surface, they are ready. Scoop them out with a slotted spoon and combine with the saffron sauce.

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VEGAN KITCHEN

COFFEE CARDAMOM TRUFFLES

7 Serve with an extra sprinkle of chives, and some green leaves like rocket or pea shoots. COOK’S TIP To freeze the gnocchi dough, place the whole tray in the freezer and once they are fully frozen transfer into a sealable bag. You’ll be able to cook these straight from frozen. PER SERVING 754 cals, fat 30g, sat fat 7g, carbs 93g, sugars 11g, protein 16g, salt 2.91g, ibre 13g

USE IT UP Saffron keeps for years if you store it in a dark place in an airtight container. It’s great for adding colour and lavour to paella and risottos, but you can also add it to sweet dishes such as cakes and homemade ice cream.

Coffee cardamom truffles Homemade trufles are a truly decadent treat. I deinitely recommend adding a pinch of cayenne chilli powder – there’s a slight hint of heat that works perfectly with these indulgent and smooth trufles.

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I’ve used chocolate with 60 per cent cocoa solids for this recipe. However, if you are using chocolate with 70 per cent or more, you might want to add a little sprinkle of sugar to the coconut milk. Makes 20 | Prep/cook 25 mins + chilling • • • • •

100ml full-fat coconut milk 1 tsp instant coffee ¼ tsp ground cardamom pinch of cayenne chilli 150g dairy-free chocolate, roughly chopped • 1 tsp coconut oil (unlavoured, if you prefer) • cocoa powder, for dusting • edible gold glitter (optional) 1 Shake the tin of coconut milk well before opening. Measure out 100ml into a saucepan and add the instant coffee granules, cardamom and chilli. Stir well and heat until just before boiling point. 2 Add the chocolate pieces and coconut oil, stir, then cover the pan and let it stand for 2–3 minutes. Stir again until all the chocolate has melted. If necessary, place the pan briely back on the hob.

3 Once the mixture is smooth and creamy, transfer into a sealable container. Let it cool down irst, then cover and place in the fridge. Leave overnight, as the mixture will become irmer and therefore easier to handle. 4 Take a teaspoonful of the mixture, dust your hands with plenty of cocoa powder and roll the chocolate into a trufle. Continue until all the chocolate mixture is used up. Spray some of the trufles with edible gold glitter, if you want. Serve chilled and enjoy! PER TRUFFLE 50 cals, fat 3g, sat fat 2g, carbs 5g, sugars 5g, protein <1g, salt 0g, ibre 0g

USE IT UP The leftover coconut milk will add a rich creaminess to curries and many soups as well. Carrot, sweet potato and red lentil is a popular soup combination in our house. Adding chilli and a generous spoonful of grated ginger will get you warmed up, whatever the weather.

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Rebel with a cause PHOTOGRAPHY: KRIS KIRKHAM

If you’ve enjoyed Veganuary and would like to keep going, get inspiration from Rebel Recipes vegan blogger Niki Webster, with her indulgent ‘real food’ dishes.

Chana masala with coconut chutney The magic little chickpea is not only a brilliant source of plant-based protein, vitamins, minerals and ibre, it’s also an incredibly versatile – and cost-effective – ingredient. It’s not surprising that pulses and beans make up the bulk of many traditional cuisines. I eat chickpeas most days – in soups, hummus, gram (chickpea) lour breads, curries and you’ll even ind that I sneak them into many desserts. But here’s a classic – chana masala, an easy and delicious meal that can be made in minutes. Serves 2 | Prep 20 mins | Cook 40 mins • • • •

300g cherry tomatoes, sliced 400g can chickpeas, rinsed and drained 2–3 tbsp coconut yogurt ½ tsp coconut sugar (optional)

For the spice paste: • 2 tbsp rapeseed oil • 1 large onion, roughly chopped • 2 tsp cumin seeds • 6 cloves garlic, peeled • thumb-sized piece of ginger, peeled and roughly chopped • 2 tsp ground coriander • ¼ tsp dried chilli lakes • 40g fresh coriander, including the stalks, roughly chopped • 1 tsp ground turmeric

CHANA MASALA WITH COCONUT CHUTNEY

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For the coconut chutney: • 50g unsweetened desiccated coconut • thumb-sized piece of ginger, peeled and inely grated • ½ small green chilli, deseeded • juice of ½ lime • 2 tsp rapeseed or laxseed 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 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. Drain and reserve about 125ml of the soaking water. Add the softened 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. 3 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. 4 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 soften. Pour in 200ml water, turn down the heat to medium-low and simmer for 30 minutes. 5 Finally, add the chickpeas to the pan, stir to combine, then stir in the yogurt and, if using, the coconut sugar. Taste and adjust the seasoning. 6 Serve the chana masala topped with coconut chutney, toasted hazelnuts and coriander. PER SERVING 588 cals, fat 40g, sat fat 20g, carbs 36g, sugars 14g, protein 14g, salt 0.06g, ibre 16g

Open lasagne with sautéed mushrooms, cashew ricotta, kale and truffle oil Although big comforting dishes are my usual go-tos, sometimes I need a little bit of elegance in my life. My stylish open lasagne with juicy mushrooms, creamy cashew ricotta and crispy sautéed kale provides just that. Layers of delicious contrasting textures and the inal lourish – a luxurious drizzle of trufle oil and sprinkling of hazelnuts. This one has seen many a dinner party.

OPEN LASAGNE WITH SAUT́ED MUSHROOMS, CASHEW RICOTTA, KALE AND TRUFFLE OIL

Serves 4 | Prep 20 mins + soaking Cook 20 mins • 6 dried egg-free lasagne sheets For the cashew ricotta: • 150g cashews, soaked in water for at least 4 hours • 3 tbsp nutritional yeast lakes • 1 tsp apple cider vinegar • ½ tsp garlic powder For the mushrooms and kale: • 1 tbsp olive oil • 125g button mushrooms, sliced • 4 ield mushrooms, sliced lengthways • 2 handfuls of kale, tough stalks removed and roughly chopped For the topping: • 2 tbsp toasted hazelnuts or toasted pine nuts • 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 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 until soft and 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 softened. Add the kale and sauté for a minute or so until wilted. Season well. 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. PER SERVING 472 cals, fat 30g, sat fat 5g, carbs 30g, sugars 4g, protein 17g, salt 0.06g, ibre 5g

www.vegetarianliving.co.uk

BLOG SPOT

Miso maple-glazed aubergine with sticky coconut rice This dish has everything I want – sweet, sticky and slightly salty miso-roasted aubergine on a bed of creamy coconut rice with crunchy green beans and fresh herbs. It’s pretty special. Inspired by Thai and Japanese lavours, it’s a combination that makes a light yet impressive dinner. Serves 4 | Prep 15 mins | Cook 30 mins • 2 medium aubergines • 2 tbsp olive oil For the sticky coconut rice: • 1 tbsp coconut oil • 6 spring onions, chopped • thumb-sized piece of ginger, peeled and grated • 200g basmati rice, rinsed well and drained • 400ml light coconut milk For the dressing: • 1 tbsp maple syrup • 1 tsp brown rice miso • 1 tbsp tamari • 1 tbsp mirin • 1 tbsp sriracha sauce • 1 tbsp toasted sesame oil For the beans: • 1 tsp toasted sesame oil • handful of green beans, chopped diagonally For the toppings: • 2 tbsp roasted peanuts, lightly crushed • ¼ cucumber, sliced into ribbons • handful of coriander leaves • handful of mint leaves • 1 tbsp sesame seeds • 1 spring onion, sliced 1 For the rice, melt the coconut oil in a large pan over a medium heat, and fry the spring onions until softened. Add the ginger and fry for a further minute. Now add the drained rice, coconut milk and 200ml water. Season with about ¼ teaspoon of salt. Stir to combine. Simmer, uncovered, until the liquid is absorbed, then turn off the heat and pop a lid on the rice for 10 minutes. 2 Meanwhile, preheat the oven to 180C/ fan 160C/gas 4. Stir the ingredients for the dressing together in a small bowl. 3 Preheat two griddle or frying pans. Slice the aubergines in half and score the lesh with a cross-hatch pattern. Add the oil to the pan and place the aubergines, skin-

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MISO MAPLE-GLAZED AUBERGINE WITH STICKY COCONUT RICE

‘I call my blog Rebel Recipes, because it’s all about non-conformity. There are unwritten rules that say indulgent food is bad for you and healthy food is boring. As a passionate foodie, I refused to accept that this had to be the case’ side down, for 10 minutes, then lip and cook on the other side for 5 minutes. 4 Add the aubergines to a large baking tray, skin-side down, and then spread the dressing over the lesh side. Bake for 15 minutes, until the aubergines are sticky and browned. 5 Heat the sesame oil in a frying pan over a medium heat. Add the green beans and stir-fry for 3 minutes, until tender but still retaining bite. Season to taste with salt. 6 Spoon the coconut rice into bowls and top with the green beans, aubergines and all the toppings. PER SERVING 520 cals, fat 28g, sat fat 12g, carbs 53g, sugars 10g, protein 11g, salt 0.84g, ibre 7g

Recipes adapted from Rebel Recipes by Niki Webster (Bloomsbury, £26); photography by Kris Kirkham

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PINCH OF NOMâ&#x20AC;&#x2122;S QUESADILLA

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PAGE 88

MINDFUL MEALS Dishes for lighter living from chef Tom Kerridge and blogging duo Pinch of Nom

Nourishyourself YOUR GUIDE TO NUTRITION AND HEALTHY LIVING

IN THE PINK With its striking large leaves and pinkyred stalks, the paler stems of forced rhubarb grown under pots arrive now, followed by maincrop rhubarb, grown outdoors and with a darker colour, in spring. Forced rhubarb has the most delicate lavour and tender texture, but all rhubarb is too tart to eat raw, so roast or poach with sugar irst. Spices such as ginger work well with it, to enjoy in cakes, crumbles, or with yogurt as a fool. Rhubarb is a nutritious addition to

Have you tried jackfruit? a dessert, providing ibre, vitamin C and calcium. Some studies have also suggested that it may help reduce cholesterol levels. However, rhubarb leaves are poisonous so don’t be tempted to use them!

Ve gan vino If you’ve been doing Dry January and Veganuary, you might be looking forward to enjoying a tipple again in February. But if you’re keen to stick to your vegan lifestyle, it’s worth remembering that even though wine is made from grapes, it may not always be vegan-friendly. Ben Revell, founder of exclusive online wine club Winebuyers, explains: ‘Some wines are produced using a process called ining. Fining agents, made from animal products such as gelatin or egg whites, are used to help remove tiny molecules of proteins, yeast and other organic particles in young wines. This process also helps the wine taste less bitter and make it visibly clearer. However, as veganism has become one of the fastest-growing consumer trends,

many vineyards and producers have adapted their winemaking process, replacing animal-based iners with clay and vegetable-based products such as pea protein. ‘Wine doesn’t require a detailed list of ingredients on the label, so it’s not always easy to tell vegan wines apart. However, with the growing interest in vegan wines, many winemakers now actively label their wines as vegan.’ Also, more retailers, including Winebuyers, are getting on board with identifying their vegan wines for customers, even if it’s not marked on the label. So it’s easier than ever to pick a plant-based plonk!

Jackfruit has been unveiled as the Tastecard Taste of the Year 2020. In two separate surveys, jackfruit topped the polls as the food both consumers and over 300 professional chefs and restaurateurs expect to see explode on to the high-street restaurant scene next year. The largest tree fruit in the world – originating in southwest India, where it grows abundantly – jackfruit can also be found in the East Indies, the Philippines, Thailand, Malaysia and Indonesia. With mainstream restaurant brands including Giraffe, Pizza Express and Chiquito already serving dishes including the fruit, we can expect to see more adopting the trend. Available in major supermarkets now, young green jackfruit has very little lavour but the texture is ideal for mimicking ish and meat in a variety of dishes including ishcakes, pulled ‘pork’, burgers or hotpot. From a health perspective, jackfruit is naturally low in fat and calories, but watch out for added sugar and salt in lavoured pre-packed jackfruit. Nutritionists don’t recommend relying on it as your regular meat substitute though, as it’s very low in protein compared to products such as tofu – so make sure you serve it with a side of beans or lentils.

NURTURE YOUR MICROBIOTA Make a resolution to boost your gut health, by feeding your gut microbiota. These trillions of bacteria, viruses and yeast inhabit your lower intestines and produce chemicals that help increase immunity and lower inlammation, according to VL nutritionist Anita Bean. In her latest book, Vegetarian Meals in 30 Minutes (Bloomsbury Sport, £16.99), she says: ‘These chemicals inluence almost every aspect of your health: your weight, your immunity, cardiovascular system, mental health and your susceptibility to acne, allergies and

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cancer… The best way to increase the diversity of your “good” gut microbes is to eat a wide range of foods rich in ibre, polyphenols and probiotics.’ Anita recommends eating more of the following: Plant-based foods: Eat a wide variety of fruit, vegetables, wholegrains, pulses, nuts and seeds; aim for at least 30 different plants every week. Berries, nuts, red wine and dark chocolate: These are rich in polyphenols that encourage ‘good’ microbes. Fermented foods containing probiotics:

Yogurt, sourdough bread, unpasteurised cheeses, miso, tempeh, keir, kombucha and kimchi all have a short-term beneicial effect on gut microbiota. Prebiotic foods: Good choices are onions, garlic, leeks, chickpeas, beans and lentils.

PHOTOGRAPH: DAN JONES

HEALTHY START

Going for gold ‘This isn’t really a weekday breakfast, unless you have a lot of time in the mornings, but it’s perfect for a lazy weekend brunch and is a healthier alternative to a traditional fry-up if you’ve got friends or family round,’ says Olympic gymnast Max Whitlock. ‘I love it when I have a rest day, and this dish is ideal for fuelling my recovery because it contains good amounts of protein and healthy fats.’

MAX WHITLOCK’S

Huevos rancheros Serves 4 | Prep 15 mins | Cook 15 mins • 4 soft lour tortillas • 1 large tomato, diced • ½ 125g jar of pickled sliced jalapeño peppers, drained • 1 ripe avocado, peeled, de-stoned and diced • juice of ½ lime • 2 tbsp olive oil • 1 medium onion, diced • 2 cloves garlic, crushed • 400g can red kidney beans, drained and rinsed • 1 tsp ground cumin • ¼ tsp chilli powder • ½ tsp dried oregano • 100ml water • 4 free-range eggs

• 30g Cheddar cheese, grated • handful of fresh coriander, inely chopped 1 Preheat the oven to 170C/fan 160C/ gas 3. Stack your tortillas, wrap them in foil and pop them in the oven. 2 Put the diced tomato, jalapeños and avocado into a large bowl, add the lime juice and some salt and pepper, then give everything a good toss and set aside. 3 Heat 1 tablespoon of the olive oil in a large pan over a medium heat, add the onions and cook until they start to soften, about 3–4 minutes. Add the garlic and cook for 1 minute more. 4 Add the beans, cumin, chilli powder, oregano and water, then season and give everything a good stir. Cook for 5–7 minutes, stirring occasionally and, once the beans have softened, remove from the heat. Mash well with the back of a fork and set aside.

5 Heat the second tablespoon of oil in another large frying pan over a medium heat and fry the eggs for a few minutes. While the eggs are cooking, get the tortillas out of the oven. 6 Spread the bean mixture onto the tortillas, follow it with the tomato, jalapeños and avocado salsa, top with a fried egg and sprinkle on some grated Cheddar. Finish with some fresh coriander before serving. PER SERVING 432 cals, fat 23g, sat fat 6g, carbs 35g, sugars 4g, protein 17g, salt 1.12g, ibre 10g

Recipe adapted from The Whitlock Workout by Max Whitlock (Headline Home, £20); photography by Dan Jones

www.vegetarianliving.co.uk

TOM KERRIDGE’S

KITCHEN WORKOUT Miso stir-fried greens with fried egg Super-delicious and quick to make, stirfried greens are a perfect midweek meal when you want to feel like you’ve really done yourself some good. There are so many lavours going on here, it’s hard to believe this dish is as healthy as it is. Serves 2 | Prep 10 mins | Cook 10 mins • • • • • • • • • • • • • • • • •

3 tbsp white miso paste 2 tbsp soy sauce 1 tbsp mirin 3–4 tbsp water ½ tsp vegetable oil ½ tsp sesame oil 3 cloves garlic, finely chopped 2.5cm piece fresh ginger, julienned 125g tenderstem broccoli 125g asparagus 125g mangetout 175g cavolo nero, ribs removed and roughly chopped (100g prepared weight) 100g Chinese leaf cabbage, thickly shredded 100g rainbow chard, roughly chopped into thirds 1-cal sunflower oil spray 2 large free-range eggs 1 tsp furikake (Japanese seasoning), to finish

1 In a small bowl, mix the miso paste, soy sauce and mirin with 2 tablespoons of the water until smooth.

84 |

2 Place a large non-stick wok over a high heat. When it is almost smoking, add the oils, garlic and ginger and stir-fry for 1–2 minutes, until the garlic is golden – don’t let it burn. 3 Add the broccoli and asparagus with 1 tablespoon of the water. Stir-fry for 1 minute, then toss in the mangetout and stir-fry for a further minute. Add a splash more water if the pan looks like it’s drying out. 4 Add the cavolo nero, cabbage and miso mixture and stir-fry for 1–2 minutes or until the cabbage is cooked and wilted. Add the chard and cook for another minute, then remove the wok from the heat. 5 Place a medium non-stick frying pan over a high heat. Add a few sprays of oil, crack the eggs into the pan and cook for 2–3 minutes. 6 Divide the greens between warmed plates and top each portion with a fried egg. Sprinkle with furikake to serve. PER SERVING 276 cals, fat 11g, sat fat 2g, carbs 20g, sugars 11g, protein 21g, salt 4.69g, ibre 9g

HEALTHY TIP Filled to the brim with vitam ins, antioxidants and m inerals, greens are particularly rich in nutrients that help reduce muscle aches after exercising.

PHOTOGRAPHY: CRISTIAN BARNETT

As a professional chef who weighed 30 stone at his heaviest, Tom Kerridge has transformed his health and life by losing over 12 stone through a combination of healthy eating and exercise.

RECIPE FOR SUCCESS Like many of us, Tom admits he doesn’t always ind it easy to stay on track, but believes the key to success is eating food you enjoy – and for him this means satisfying dishes with bold lavours and big portions! ‘The food you eat directly affects your ability to stay it,’ says Tom. ‘So the two working together is the secret formula for getting maximum results and maintaining those results long term.’

WELLBEING

MISO STIR-FRIED GREENS WITH FRIED EGG

www.vegetarianliving.co.uk

HEALTHY TIP Avocados are loaded with hearthealthy fats. Don’t be afraid of eating fats when you’re on a diet, they help you feel full. Just lim it your intake – of saturated fats in particular – and tr y to avoid fatty processed foods.

CHILLI AVOCADO TOAST

Serves 2 | Prep 10 mins

• 1 ripe avocado • 80g cherry tomatoes, thickly sliced • 4 pickled chillies or peppadew peppers, thinly sliced • 1 red chilli, thinly sliced • small handful of basil leaves • ½ lime • togarashi or dried chilli lakes, to sprinkle (optional)

• 2 large slices of wholemeal or brown sourdough bread • 2 tbsp hummus

1 Toast the sourdough bread and spread thickly with the hummus. 2 Halve the avocado, remove the stone

Chilli avocado toast We all know that avocado on toast is one of the most popular breakfasts – it’s been around for some years now – but adding a layer of hummus and spiking it with some chilli will turn it up a notch. Enjoy!

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and gently loosen the skin away from the lesh, using a large spoon. Thinly slice each avocado half, gently latten with the palm of your hand and lift onto the toast. 3 Sprinkle with salt and pepper and top with the cherry tomatoes, pickled chillies, red chilli and basil leaves. 4 Squeeze over the juice from the lime half and serve at once, sprinkled with a little togarashi or chilli lakes, if you like. PER SERVING 367 cals, fat 23g, sat fat 3g, carbs 29g, sugars 7g, protein 7g, salt 0.63g, ibre 7g

WELLBEING

Chocolate chia puddings Chia seeds are a great way of thickening and enriching a dish. Dark chocolate adds a sophisticated note, while shop-bought custard ensures this deliciously rich and creamy pudding is quick and easy to make. Serves 4 | Prep/cook 10 mins + chilling • • • • •

500g light custard 100ml whole milk 1 vanilla pod, split and seeds scraped 30g good-quality cocoa powder 50g dark chocolate (70% cocoa solids), roughly chopped • 1 tbsp granulated sweetener • 4 tbsp chia seeds • 180g raspberries 1 Pour the custard and milk into a medium saucepan and add the vanilla pod and seeds, cocoa powder, dark chocolate and sweetener. Place over a medium-low heat and heat slowly, whisking gently until the chocolate is completely melted – this will only take a couple of minutes. Remove from the heat and discard the vanilla pod. 2 Add the chia seeds to the chocolate mixture and whisk again until well combined. Divide half the raspberries between four small jars or glasses (about 280ml capacity). Spoon the chia mixture into the glasses and place in the fridge for 2 hours to chill. 3 Pile the remaining raspberries on top of the puddings to serve. PER SERVING 301 cals, fat 13g, sat fat 5g, carbs 33g, sugars 24g, protein 11g, salt 0.03g, ibre 8g

HEALTHY TIP Chia seeds are full of healthy omega-3 fatty acids, protein and ibre – which all help stave of hunger. And dark chocolate contains antioxidants, which help you to recover after a workout.

Recipes adapted from Lose Weight & Get Fit by Tom Kerridge (Bloomsbury Absolute, £22); photography by Cristian Barnett

www.vegetarianliving.co.uk

LOW CAL

P inch of Nom’s LIGHTER LIVING For those days when you’re trying to stick to your weight-loss resolutions but a salad just won’t cut it, try these delicious low-cal recipes from the popular blogging duo Pinch of Nom, aka Kate Allinson and Kay Featherstone Quesadilla Low-cal quesadillas? It’s almost too good to be true! This one’s deinitely a crowdpleaser, and you can serve with potato wedges if you want to make it a more substantial meal. Serves 4 | Prep 5 mins | Cook 15 mins • • • • •

290g can mixed beans in chilli sauce ½ yellow pepper, deseeded and diced 1 large tomato, inely chopped 2 tbsp fresh coriander, chopped ½ small red onion, peeled and inely diced • 1 tsp red wine vinegar • 4 low-calorie tortilla wraps • 160g grated mozzarella 1 Add the mixed beans in chilli sauce to a frying pan with the diced yellow pepper. Season with salt and pepper and cook on a moderate heat for 10 minutes until the sauce has reduced.

2 While the beans are reducing, make the salsa by placing the tomato, coriander, red onion and red wine vinegar into a small bowl and mix. Season with a little salt. 3 Remove the beans from the frying pan and wipe the pan clean. Place the frying pan back on a moderate heat and add one of the tortilla wraps to the dry pan. 4 Top the wrap with half of the bean mixture, spreading it evenly over the wrap. Sprinkle over half of the mozzarella and top with a few teaspoons of the tomato salsa. Place a second tortilla wrap on top, and once the bottom wrap has just started to colour, carefully lip the quesadilla over with a ish slice or spatula. Leave for 2 minutes to crisp the bottom, remove from the frying pan and cut into quarters. 5 Repeat the process to make the second quesadilla. Serve with the remaining salsa. PER SERVING 309 cals, fat 11g, sat fat 7g, carbs 34g, sugars 7g, protein 15g, salt 1.02g, ibre 6g

‘We were overwhelmed by how much people loved making the recipes from our irst book. That’s what it’s all about for us – getting people back into the kitchen and cooking for all the family, whilst making healthy, calorie-friendly swaps’ 88 |

PHOTOGRAPHY: MATT ENGLISH

QUESADILLA

www.vegetarianliving.co.uk

CREAMY VEGETABLE BAKE

90 |

LOW CAL

Creamy vegetable bake

RASPBERRY AND ELDERFLOWER SWIRL

With a few light swaps you can still enjoy the rich creaminess of this veggie bake, inished with a crunchy crumb topping. The perfect antidote for wintery evenings. Serves 4 | Prep 10 mins | Cook 45 mins • • • • • • • • • • •

1 small sweet potato, scrubbed 1 small leek, trimmed 1 carrot, peeled 1 small parsnip, peeled 100g caulilower, trimmed low-calorie cooking spray 180g ricotta 110g light spreadable cheese 1 tsp mustard powder 60g wholemeal bread mixed side salad, to serve (optional)

1 Preheat the oven to 160C/fan 140C/ gas 3. Peel and prep the vegetables. Chop into large chunks, roughly 2cm each. The caulilower can be broken into lorets. Spray the base of a large ovenproof baking dish with low-calorie cooking spray and add the vegetables. 2 In a jug, combine the ricotta, spreadable cheese, mustard powder, 100ml water, salt and pepper and mix well. Pour over the vegetables and stir to ensure a good coating. 3 Place the bread into a mini electric chopper or food processor and blitz into ine crumbs. Spread the breadcrumbs over the vegetables to form an even coating. Pop in the oven and cook until the top is golden and the veg are just tender – this will take between 35–45 minutes. 4 Take out and serve while hot with a mixed side salad. The bake can also be frozen once cooled. PER SERVING 202 cals, fat 7g, sat fat 4g, carbs 21g, sugars 8g, protein 11g, salt 0.50g, ibre 5g

Raspberry and elderflower swirl It’s so easy to make to make this frozen yogurt dessert, with it’s pretty rippled patterns. Opting for fat-free yogurt and sugar-free elderlower cordial helps keep your calories in check. Serves 8 | Prep 10 mins + freezing • • • • •

1kg fat-free Greek yogurt 80g granulated sweetener 4 tsp vanilla extract 200g fat-free natural yogurt 350g frozen raspberries

• 200ml sugar-free elderlower cordial • 1 tsp red food colouring 1 Place the yogurt into a large freezable container and freeze for 4 hours. 2 Remove the frozen yogurt from the freezer and place into a food processor or blender – you may need to scoop it out into large chunks in order to it it in. Add the sweetener, vanilla and natural yogurt and blend the yogurt until smooth. Pour back into the freezable container. 3 In a bowl, mix the frozen raspberries with the elderlower cordial and red food colouring. Divide the raspberry mixture in half and set one half aside. Blitz the other half in your food processor or blender to form a paste. Stir this through the yogurt lightly, to leave a ripple effect. Place the reserved raspberry and elderlower

mixture onto the top of the frozen yogurt, pushing some of the raspberries into it, by gently swirling a spoon through the mixture. 4 Return to the freezer for a further 4 hours, or until ready to serve. Remove from the freezer and leave to thaw for around 10 minutes before scooping out. PER SERVING 139 cals, fat 0g, sat fat 0g, carbs 19g, sugars 10g, protein 15g, salt 0.06g, ibre 2g

Recipes adapted from Everyday Light by Pinch of Nom (Bluebird, £20); photography by Matt English

www.vegetarianliving.co.uk

All four you SARA NIVEN, BEAUTY EDITOR Follow Sara on Instagram @anhonestface

Leap years only come around every four years, and we’re celebrating with these bargain beauty goodies that cost £4 or less.

Devon sent

Gelly good Barry M’s Hi Shine Gelly Nail Paints were launched last month at the same low price as their affordable range of lip liners. £2.99, barrym.com

I should cocoa Organic Shop’s Cocoa & Milk Bath Foam sounds far more indulgent than the £3.99 price tag, while the Grapefruit & Lime Shower Gel is an affordable zesty treat. From £2.99, organicshop.co.uk

92 |

Shampoo bars have the advantage of avoiding plastic waste, generally last longer than their liquid counterparts and are handy for travel. The Clovelly Soap Co’s range is handmade in Devon and comes in three sizes. From £2.50, theclovellysoapcompany

Fruity tutti Childs Farm Watermelon & Organic Pineapple Hair & Body Wash is registered with the Vegan Society and suitable for sensitive skin, handily providing two products for the price of one. £4, childsfarm.com

All made up

Seeking nir vana

MUA’s range of affordable make-up boasts many products around or under the £4 mark, including the radiance-boosting Shimmer Highlight Powder (£3), Eye Deine Lengthening Waterproof Mascara (£3) and Pro Base Banana Blur Primer which helps make-up glide on smoothly (£4). All from Superdrug

The Bathing Lab range at Superdrug includes three different body washes in Blossom, Paradise and Exotic varieties. £3.99 each, Superdrug

Disclaimer: Vegetarian Living only features products that are entirely vegetarian and/or vegan in formulation. The magazine also requests an assurance that the product and ingredients within it are not tested on animals and the company does not carry out or fund animal testing either in the UK or overseas. However, formulations can change and policies can vary, so we would advise checking directly with the companies if you have any concerns.

BEAUTY NOTES

New law for labelling?

Shea delight Organic essential oils brand Soil has launched a number of new products that are ideal for the colder months. Choose from seven new therapeutic-grade essential oil blends, including Immunity, Focus, Easy Breathe and Energy blends. The new Ugandan Shea Butter body moisturisers are great for hydrating winter skin and contain vitamin-rich Fairtrade shea butter, blended with Soil’s certiied organic essential oils. Opt for pure organic, or lavender and citrus versions. Essential oil blends from £6.90, shea butter body moisturisers from £11.20, all from soilorganics.co.uk

Win! A SOIL GIFT SET We have three vegan-friendly gift sets from Soil to give away. Each prize is worth over £45 and contains Immunity and Focus essential oils, along with a ceramic oil burner and either a citrus- or lavender-scented Ugandan Shea Butter. To enter, go to vegetarianliving.co.uk. Closing date for entries: 13 February 2020.

Fine fragrance For an everyday perfume that won’t break the bank, or a Valentine’s gift that still leaves enough to splash out on a meal, The Perfume Edit its the bill. Launched by The Perfume Shop last year, this range of three vegan-friendly, unisex scents comes in smart, minimalist packaging with recyclable bottles. Choose from woody Peppered Earth, warm Amber Glow or the fresh smelling Citrus Fresco. £19.99 each, theperfumeshop.com

Bathtub bliss Add the following to your bath on cold, dark, uninspiring mornings and feel ready to face the world. The award-winning bath oil from Olverum contains 10 essential oils and has a highly concentrated formulation dating back more than 80 years. It isn’t cheap, but once you’ve tried it you will understand why it has a cult following and is described as ‘bath nir vana’. £ 35, olverum.com

Bath oils are not always liquid – Lush has a range of solid oils that melt into hot water and the grapefruit and tangerine-scented Magniicent provides an uplifting citrusy boost while shea butter moisturises. £ 2.95, Lush

Weleda’s Rosemar y Invigorating Bath Milk will leave your whole bathroom smelling fragrant, and give tired bodies a muchneeded boost on days you’d prefer to stay in bed. £14.95, weleda.co.uk

How closely do you look at the label when buying skincare products and do you often check for ingredients you’d prefer to avoid? Labels such as ‘free from parabens’ or ‘free from SLS’ are commonly seen but, according to new guidance which could be adopted as law, there’s a chance we might spot less of these in the future. Alex Gazzola of the Free From Skincare Awards isn’t happy about it. ‘There are certain labels we’re not keen on at the awards. “Free from chemicals” makes little sense, for instance, given everything is a chemical. But we do like clear labelling, which is one of the things our awards are aimed at recognising. So, if someone is keen to, or has to, avoid a certain ingredient due to an allergy and a product doesn’t contain it, it makes sense to us that the manufacturer can state that.’ The guidance from representatives of cosmetic associations chaired by the European Commission now suggests some of these statements should not be allowed, because they supposedly denigrate ingredients, including parabens and other preservatives. Although this is only guidance, it is possible some countries may adopt this as law and, even with Brexit, the situation for the UK is currently uncertain. ‘There are some exceptions for claims that “allow an informed choice to a speciic target group”, for example, vegans, so “free from animal-derived ingredients” is permitted,’ says Alex. ‘But people with allergies are not considered a target group and aren’t mentioned in the guidance, even though preservatives are among the key ingredients causing allergies in cosmetics. ‘I consider free-from labelling invaluable to enable consumers to make a choice that feels right for them. Currently this remains guidance in the UK, not law, so we will continue to champion brands not using ingredients some consumers need or want to avoid, which clearly state this. We hope the industry will have a rethink. We will see.’ The Free From Skincare Awards 2020 are now open. Visit freefromskincareawards.co.uk

www.vegetarianliving.co.uk

Four Veggie Good Reasons To Visit

Ambleside

V EG ET A RI A N CO U N T RY G U EST H O U SES & EA T ERI ES A T T H E H EA RT O F T H E EN G L I SH L A K E D I ST RI CT

Ambleside Manor **** • Comf ort able rooms on a veget arian bed and breakf ast basis • Set in over t w o acres of privat e grounds w it h plent y of parking • A short stroll from Ambleside and our two award-winning vegetarian rest aurant s Zef f irellis and Fellinis

Rothay Road, Ambleside LA22 0EJ • 015394 32062 • ambleside-manor.co.uk

Yewfield ***** • • • •

Natural, BS free beauty care that’s a perfect treat for you or anybody worth sharing with.

Comf ort able rooms on a veget arian bed and breakf ast basis Self cat ering apart ment s in t he grounds Set in over 80 acres of privat e grounds w it h plent y of parking Lovely w alks t o Tarn How s st raight f rom t he house

Shop at cutlecrap.com

Haw kshead, Ambleside LA22 0PR • 015394 36765 • yew f ield.co.uk

Zeffirellis & Fellinis • • • •

The Lake’s most popular aw ard w inning rest aurant s and cinemas M edit erranean inspired veget arian cuisine in relaxed surroundings 5 st at e of t he art cinema screens show ing t he lat est f ilm releases Jazz bar present ing t op int ernat ional musicians most w eekends

Compst on Road, Ambleside LA22 9AD • 015394 33845 • zef f irellis.com Church Street, Ambleside LA22 9BT • 015394 32487 • fellinisambleside.com

******************* Special Midweek Offer Just £385 per Couple* • 3 nights bed and breakfast at either Yewfield or Ambleside Manor • 3 course veget arian dinner at Fellinis on one night • 3 course veget arian dinner at Zef f irellis on one night * Of f er based on 2 sharing a st andard double or t w in room. Superior room £430. Of f er valid unt il M arch 2021.

*******************

PROMOTION

Hair therapy Watermans Grow Me Shampoo is a unique hair care system packed full of folliclefeeding ingredients to transform hair. Helping women and men regain thicker, stronger, shiny, fuller-looking hair, it accelerates healthy hair growth and density, and improves scalp health, while also free from parabens and sulphates. £12.95, watermanshair.com

Warming notes Noble Isle’s Fireside Bath & Shower Gel and Body Lotion kindles the warm, spicy aromas of a country inn with cinnamon and cypress oil, comforting vanilla and vitamin-rich organic beetroot extract. This woody, oriental blend of black pepper, cinnamon and ginger creates a sensual bathing experience or the perfect everyday moisturiser. £40, nobleisle.com

Restore & revive Perfect for restoring nature’s balance, Friendly’s Detox Bar uses activated charcoal to absorb toxins. With added lime essential oil for its antiseptic, antiviral and antioxidant qualities, it also has rosemary essential oil to lift spirits and enliven your mind. A restorative soap that leaves you feeling renewed and ready for anything. £2.75, friendlysoap.co.uk; enjoy 20% off using code detox20

Vegan BEAUTY BOX

Fresh feeling Salt of the Earth’s best-selling Crystal Classic deodorant has had a makeover! One hundred per cent natural and offering long-lasting, effective protection from body odour without blocking skin’s pores, it is now available in plastic-free, fully recyclable cardboard packaging. Approved by both the Vegetarian and Vegan Societies. £4.85, crystalspring.co.uk

Try our pick of ethical and vegan products to help you look and feel gorgeous

Soft touch Green Cream Love is a 100% organic, plant-based sensual body cream. Scented with aphrodisiac essential oils, it is made with an intensely rich and creamy base of shea butter, coconut oil and aloe vera. Cruelty-free and vegan-friendly, it is also free from added water, preservatives, parabens, BPAs, petrochemicals, palm oil and plastic. £15, thegreenwoman.co.uk

Glam factor Green People Age Defy+ Pure Luxe Body Oil by Cha Vøhtz is a sublime beauty essential that will add glamour to any beauty routine. Made with 84% certiied organic ingredients, this exquisite blend of essential oils and plant botanicals creates liquid nourishment for the skin. Developed to lock in intense hydration, this skinperfecting formula is rich in phospholipids for superior radiance and unrivalled skin glow. £25, greenpeople.co.uk

Face facts Look after sensitive skin with Handmade Naturals’ trio to cleanse, tone and moisturise your face, hand-blended from nature-derived ingredients. Now offered in beautiful, recyclable glass bottles which look and feel gorgeous, all products are 100% natural, vegan and cruelty-free. £28.80 for the trio, handmadenaturals.co.uk; follow on Facebook @handmadenaturals for the latest offers

Night and day Your Hemp has launched two CBD creams that meet the needs of skin that could beneit from the natural replenishment from one of the world’s oldest plants. Enriched with broad spectrum CBD, vitamin C, vitamin E and aloe vera extract to help replenish and calm the skin, both the Lavender Night Cream and Coconut Day Cream are 100% vegan and bursting with natural goodness. £34.95, yourhemp.co.uk

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Can’t wait a month? Follow us on social media for even more inspiration

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Disclaimer: We cannot guarantee that events (such as festivals, markets, workshops, courses, etc.) covered in Vegetarian Living are completely vegetarian and/or vegan.

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THE FINAL WORD TURN TO PAGE 56 TO TRY ANITA’S ROASTED CARROT SALAD FROM HER NEW BOOK

Anita Bean

PHOTOGRAPH: GRANT PRITCHARD

Form er am ateur bodybuilder, registered nutritionist and author (and VL’s expert nutritionist too), Anita loves practising yoga, spreading the w ord about healthy eating and developing her ow n cheesecake recipes! How lo ng h ave yo u be e n ve ge tarian? I’m a lifelong vegetarian, so I don’t know how dificult it feels to stop eating meat. However, I do think that eating less meat is healthier, more compassionate, sustainable and better for our environment. Growing up as a vegetarian in the 1960s and 70s I was very much in the minority. I was the only one who didn’t eat meat at school so was usually given a plate of grated cheese instead. Vegetarianism was practically unheard of and people assumed either that something was ‘wrong’ with me or that I must be part of a religious cult! Thankfully, I’m no longer thought of as ‘cranky’ or ‘weird’, as cutting out or eating less meat has become a hugely popular lifestyle choice.

W hy d id yo u pu rs ue a care e r as a nutritio n is t? I loved cooking and creating recipes as a child, and was always fascinated by the effect food had on the ability to perform well in sport. As a former athlete, I discovered that food made a big difference to my itness gains. That’s why I went on to study nutrition and food science at the University of Surrey. But I have my Hungarian parents to thank too, as they grew their own produce in our garden so we always had a plentiful supply of vegetables and fruit. I set up my nutrition consultancy in 1990, specialising in sport and exercise nutrition and health writing, and I work from my home in Ashstead, Surrey. I love spreading the word about nutrition and, over the years, have written more than 25 books and hundreds of articles. I’ve worked with the British Olympic Association and Swim England, Olympic track athletes and swimmers, celebrities, as well as with numerous teams, clubs and individuals in a diverse range of sports.

98 |

Yo u u s e d to be a bo dybu ilde r – can yo u sh are s o m e o f yo u r h igh lights? I won several amateur bodybuilding titles, including the UK Bodybuilding and Fitness Federation British Championships in 1991, and inished twice in the top 10 at the IFBB World Bodybuilding Championships – all without eating meat! I stopped competing in 1995 when I decided to have children. But although my competitive days are over, I endeavour to stay it by practising yoga daily, doing home workouts, running and walking. I always exercise irst thing in the morning before I start work – it requires less willpower and sets me up for the day.

W h at’s the bigge s t m yth abo ut being ve ge tarian and o u r ability to e xe rcis e and co m pe te efectively? That you need meat to build muscle. This simply isn’t true: high-proile sports stars like Venus Williams, Tom Daley, Adam Peaty, Lizzie Deignan, David Haye and Lewis Hamilton have adopted a meatfree diet. All claim to have had increased energy, faster recovery, less illness and fewer injuries since giving up meat. But there is plenty of scientiic evidence that vegetarian diets can provide more than enough protein to support athletic training and performance.

heart and brain function; and broccoli (and all cruciferous veg), as it’s a good source of beta-carotene, vitamin C and folic acid, plus it’s rich in cancerprotective compounds.

Which ive ingredients are always in yo u r fridge? Fresh coriander, onions, lemons, Greek yogurt and red peppers.

W h at’s yo u r favo u rite fo o d ie tre at? I love making and eating cheesecake! I make mine with quark so they are higher in protein and lower in calories than the traditional version.

Tell u s abo ut yo u r ne w bo o k, Veg et a r ia n Mea ls in 30 Min ut e s. It’s the culmination of my 30 years’ experience as a sports nutritionist, as well as cooking for my own family. It’s a cookbook and sports nutrition guide rolled into one that translates the science into practice. Not only do the dishes taste amazing, but health and nutrition are at the core of every recipe, and I’ve provided the nutritional rationale behind each one along with a nutritional breakdown. Plus, they can all be prepared in 30 minutes or less – because as a busy working mum that’s the maximum time I ever spend cooking in the kitchen!

If yo u co u ld n am e th re e fo o ds w e sho u ld all be e ating m o re o f, w h at w o u ld the y be? Lentils, because they supply protein, as well as prebiotic ibre to promote gut health; walnuts (and all nuts really), for their plant-based omega-3s, which are essential for healthy cell membranes,

Vegetarian Meals in 30 Minutes by Anita Bean (Bloomsbury Sport, £16.99) is available now

Pill-free, vegan supplementation

Fast, eďŹ&#x20AC;ective absorption of key nutrients typically underrepresented in a vegan diet.

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