st ehs45y se by Derek Kolush

WIN foodie Prizes worth over £400 JUNE 2021 • ISSUE 41 • £5.99

VEGAN

c e C r eam 105

Heaven

recipes ideas + more

PLUS: Healthy Dinners

Awesome Aquafaba

£5.99

Homemade Bread

Porter BBQ Pulled Jackfruit pg.27 Cauliflower Vindaloo

Meat Replacements

FitFnoecssus How to stay motivated

Published by Prime Impact Events & Media 1 Nags Corner Wiston Road Nayland, CO6 4LT T: 01787 224040 info@plantbasedmag.com plantbasedmag.com Managing Editor Emily Saunders Editor Jane Lambert jane@primeimpact.co.uk Designed by Laura Harvey Managing Director Julie Saunders Publishing Director Keith Coomber

Hello,

e’re approaching the halfway point of the year, and I’m starting to look forward to the long hazy, lazy days of summer (although you should know that there are very few lazy days when you have a magazine to put together!). I try to appreciate each season for what it has to offer; spring for its feeling of new beginnings, summer for its long, hot days and time spent outside, autumn for those unique smells of nature, and winter for the chance to snuggle up with a blanket and a book. We’re welcoming summer this month, as the solstice brings with it the year’s longest day on 21st June, and I’m excited for everything that’s ahead of us. In this month’s issue, we have such a great selection of recipes to share with you. Reducing our meat consumption is one of the most positive things we as humans can do for our planet, so we’ve got a selection of 12 fantastic meat replacement recipes. Tofu, tempeh, aubergine, cauliflower, mushrooms – it’s all there. Let’s not pretend ice cream isn’t something we can enjoy all year round, but there’s something special about a cold ice lolly on a hot summer’s day. We particularly love the raspberry popsicles from our cover – try them out and let us know how you get on. We’re also discovering some incredible ways to use that miracle ingredient: aquafaba – always save the liquid from your chickpeas, because you can make magic from it! And rounding it off, we have some healthy dinner inspiration, and some homemade bread ideas. We love to share these recipes with you each and every month, and it’s always a thrill to see your versions of them! Tag us on Instagram (@plantbasedmag) and let us know what you’re up to in the kitchen this month.

Advertising Sales Pip Matthews pip@plantbasedmag.com Subscriptions and Back Issues Hannah Irons hannah@primeimpact.co.uk

Jane Lambert, PlantBased Editor

The publisher accepts no responsibility in respect of advertisements appearing in the magazine and the opinions expressed in editorial material or otherwise do not necessarily represent the views of the publisher. The publisher cannot accept liability for any loss arising from the appearance or non-publication of any advertisement. Information about products and services featured within the editorial content does not imply endorsement by PlantBased magazine. Every effort is made to ensure that all advertising is derived from reputable sources. PlantBased magazine cannot, however, accept responsibility for transactions between readers and advertisers.

facebook.com/plantbasedmag @plantbasedmag @plantbasedmag

Raspberry Popsicles p.68. Recipe by Edward Daniel © For more recipes see ethivegan.com 3

s t n e t n co

June 2021

Features 06 News 12 Foodie Must Haves 14 Lifestyle Best Buys 16 Six Ideas for June 19 Father’s Day Gift Guide 20 Meat Replacements 38 Fitness Focus – 5 ways to motivate yourself 41 Fitness Focus – Why you should be doing yoga 44 Special Report: Powered by Plants 60 Out & About 61 Dr. Greger: Healthier Salt Substitutes 74 Nutritionist’s Notebook: Peaches, Nectarines and Apricots 98 Ten minutes with… Olivia Biermann

Giveaways 53 Win an All Day Vegan cooking class with Cookery School 65 Win 12-month subscription of Beau’s Feel-Good Gelato

38 Recipes PlantBased Sweet Treat of the Month 18 Cherry Bakewell Tart 4

Meat Replacements 22 Aubergine Kebabs 24 Mood-Boosting Mushroom and Walnut Pancakes 25 Beef Crostini with Horseradish Sauce 26 Tooti Frooti Chicken Burger 28 Jamaican Jerk Cauliflower Steaks

29 Tempeh and Black Bean ‘Meat’ Balls 30 Caesar Salad with Like Chicken Bites 32 Marinated Tofu with Steamed Greens and Roasted Mushrooms 33 Smokey Tempeh Peanut Satay 34 Porter BBQ Pulled Jackfruit 35 Cheesy Burger Tater Tots 36 Oumph! Chilli Sin Carne

Fitness Focus 42 Turmeric Cornish New Potato and Quinoa Power Bowl

Healthy Dinners 47 Spiced Smoky Tomatoes, Griddled Aubergine and Herby Tahini 48 Vietnamese-Inspired Noodle Salad

48 Tofu Beef 50 Charred Hispi Cabbage with Sesame Edamame and Gomashio 51 Thai Sauce with Zoodles 52 Moroccan Quinoa Veggie Bowl 52 Zippy Herb Dressing 54 Miso Soup 55 Mamou’s Favorite Miso Bowls 56 Pasta Alla Norma 58 Summer Corn Salad with Chive Sheese Dressing

Ice Creams 63 Thai Basil Ice Cream 64 Ice Cream 66 Dragon Fruit Ice Pops

67 Peanut Butter and Garam Masala Ice Cream 68 Raspberry Popsicles 69 Cacao Ice Cream with Hazelnut Praline 70 Pistachio Kulfi 71 Sweet Potato No-churn Chocolate Ice Cream 72 Blueberry Earl Grey Popsicles 73 No-churn Pineapple Basil Sorbet

Homemade Bread 77 Beer Naan Bread 78 Homemade Vegan Bread 79 Mooli (Long White Radish) Paranthas 80 Olive Bread with Chunky Olive Paste 82 Sesame Loaf 83 Focaccia Bread Recipe

84 Super Easy, Fool-Proof Beer Bread 85 Sweet Potato Flatbread 86 Twist Bread with Pesto and Sun-Dried Tomatoes 87 The Mother of All Gluten-Free Breads

Aquafaba 89 Carrot Cake Sandwich Cookies 90 High Protein Breakfast Casserole 91 Mini Picnic Quiches 92 Salted Caramel and Aquafaba Chocolate Mousse 93 Rainbow Meringue 94 Tropical Eton Mess 95 Chocolate Slices 96 Classic Coconut Macaroons 5

Rounding up the latest plant-based food, health and product news

s w ne

Product of the

month

Bio&Me Gut-Loving Granola Containing just 4.7 per cent sugar, and nearly a third of your daily fibre needs per bowl, Bio&Me Low Sugar Granola supports a balanced diet. It’s packed with 15 types of diverse plant-based foods in each bowl, to help your gut biome nourish and flourish. Bio&Me is co-founded by Dr Megan Rossi PhD RD, known as ‘The Gut Health Doctor’. £3.70, Sainsbury’s

The Vegan Society’s Vegan Trademark hits milestone The Vegan Society (vegansociety.com) hit an impressive milestone recently, as it announced that the 50,000th product had been registered with its Vegan Trademark. This is the highest number of registered products since the trademark was first created in 1990. The standards for the Trademark are applied on a product-by-product basis, with every ingredient and process subject to a thorough audit and annual review. This has resulted in the trademark being recognised worldwide as the authentic standard for products free from animal ingredients and animal testing. The record was broken in April, when Everyday Superfood, a company specialising in food cupboard essentials and superfoods, registered its Organic Turmeric Powder. Ericka Durgahee, Vegan Trademark Marketing Manager, said: “The Vegan Trademark just continues to go from strength to strength. To think that only five products were registered with the trademark when it was first created and now we can proudly say 50,000 products carry the label.” 6

M&S launches vegan summer items Marks & Spencer (marksandspencer.com) has introduced five new summer lines being launched into its Plant Kitchen range. The new items include Crispy BBQ Wings, made from pea and wheat protein, featuring a crispy crumb, and flavoured with Gochujang paste and rice vinegar. Also new to the range are Battered Fishless Goujons, and No Lamb Koftas, spiced with mint, garlic, red jalapeño chilli and salt. Completing the new line up are Plant Bangers, a veganfriendly sausage for the BBQ, and a pack of two Sweet Potato and Chickpea Veg Burgers, described as “deliciously sweet with a spicy kick.” All of the new products are priced at £3.50. James Fisher, M&S Plant Kitchen Product Developer, said: “I am super excited about the new additions to our Plant Kitchen range! We’ve gone above and beyond with innovation for them, even introducing new plant-based sources of protein. We put flavour at the forefront when we’re developing our Plant Kitchen range that tastes the same if not better than their meat equivalent. My favourite has to be the Plant Banger! It’s our take on the ultimate vegan banger, perfect for BBQs: serve in a hot dog roll with lashings of ketchup and American-style mustard, and you’re in for a real treat.”

June

events

Please check up-to-date info before travelling, as evolving guidelines mean details are subject to change. Mad Hatters Eco Festival

Finnebrogue expands

18-20 June – Ely – Prices vary Featuring live bands, cooking demos, outdoor cinema and more; this weekend event offers environmentally-friendly entertainment for the whole family. madhatterscampsite.co.uk

plant-based range

VFest UK 11-13 June – Wokingham – Prices vary A new camping event, featuring outdoor activities, live shows, stalls, celebrity chefs and headline acts. vfestuk.co.uk

Irish Vegan Festival 26th June – Everglades Hotel, Derry-Londonderry – From £3 With over 60 all-vegan stalls, featuring delicious world foods, drinks, clothes and accessories, cosmetics, and campaigns. irishveganfestival.com

Tell me more about...

edamame

Edamame beans are young, immature soybeans. They are still green when picked, unlike the mature soybeans that are used for tofu and soy milk, which are beige or light brown in colour. Harvesting the beans early also means that they are soft and edible as is, making them perfect as snacks or for use in cooking. Edamame is commonly used in Japanese cuisine – you may have eaten it as an appetiser in Japanese restaurants – and is also widely available as an on-the-go snack. Soybeans are a whole protein source; they provide all the essential amino acids your body needs.

Happy Inside Still Soft Drinks Made using natural fruit juices and superpowered botanicals; choose from two flavours: Lemon, Yuzu & Ginger, or Pomegranate, Lime & Mint. £8.99 (pack of four), happyinsidedrinks.co.uk

Rebelicious Cream Soda Containing 15mg of CBD, this cream soda gives 5 per cent of profits to environmental causes and charities such as Surfers Against Sewage. £2.80, rebeliciousdrinks.co.uk

Following the success of its Naked ‘without the oink’ Bacon, Finnebrogue Artisan (finnebrogue.com) has introduced three new items into its plant-based range. The new meat-free products – No Beef Teriyaki Strips, No Fish Goujons, and Southern Fried No Chicken Goujons – mark a further expansion following the opening of the company’s £30 million plant-based factory at the end of last year. The No Beef Teriyaki Strips are made from wheat and pea protein, and are available in Tesco, priced at £3.00. Also made from wheat and pea protein, the No Chicken Goujons will be on sale at Morrisons, for £3.25, while the No Fish Goujons will be available at Sainsbury’s and Morrisons, priced at £3.00. Sarah Savage, head of new product development at Finnebrogue, said: “These latest additions to the Naked range not only extend the choice of delicious plant-based foods for our very loyal Naked consumers, but mark our entry into all four key plant-based categories – imitation pork, chicken, beef and fish. These launches are only the start of what we intend to develop over the coming months and years to come, with our restless innovation focused on making plant-based food as nutritious, delicious and sustainable as it can possibly be.”

Belvoir Farm Raspberry Lemonade Perfectly refreshing for lazy summer days, this raspberry lemonade is made with real fruit juices mixed with lightly sparkling water. £3.50 (pack of four), Ocado

Junepicks How we’re quenching our thirst this month 7

Birds Eye Green Cuisine becomes official supporter of Team GB

UK’s overall carbon footprint down as plant-based diets go up A major study carried out by researchers at WWF (wwf.org.uk) and the Stockholm Environment Institute at the University of York (york.ac.uk) has found that the UK’s overall carbon footprint has fallen by 17 per cent. The research, based on over 300,000 responses to WWF’s carbon footprint calculator, also found a 25 per cent increase in people adopting plant-based diets over the analysis period (between February 2019 and October 2020). The analysis highlighted the positive impact of lifestyle changes, including renewable energy and transport. The study shows that people who adopt lifestyle changes in one area are more likely to have a smaller carbon footprint in other areas too; e.g. if you don’t eat meat, you’re likely to have a smaller footprint in non-foodrelated areas, such as home emissions, and clothes and electrical goods purchases. Dr. Chris West at the Stockholm Environment Institute, University of York, said: “The carbon calculator analysis showed people’s desire for a lower carbon future. Meeting our climate targets will require a combination of small and big changes, such as maintaining a reduction in international travel, which is needed to bring down personal footprints.”

Asda announces new summer products UK supermarket Asda (asda.com) has launched four new summer products that are suitable for vegans. The Triple Chilli Burgers are mushroom-based, flavoured with jalapeño and ancho chilli powder, while the Plant-Buffalo Chicken Style Wings are soya-based, coated in a hot and spicy crumb, and come with a buffalo-inspired sauce. Also arriving in stores are Thai-Style Fishless Cakes, made with rice to replicate the flakiness of fish, and Vegan Ice Cream Sticks, in Classic and Silky Salted Caramel options. Linsey Taylor, Senior Director New Product Development, said: “After a difficult winter, we know families will be looking forward to getting their loved ones back together for home cooked meals and garden parties this summer. With beautiful weather and longer days comes the chance for picnics, barbecues and more al fresco dining.” 8

New!

Ahead of the delayed 2020 Olympic Games, Birds Eye (birdseye.co.uk) has announced that its Green Cuisine brand has become the official plant-based supporter of Team GB. The partnership highlights Birds Eye’s efforts to make eating meat-free more mainstream. Sarah Koppens, Birds Eye UK Marketing Director, said: “We are so proud to become the official plantbased partner to power Team GB. As the fastest growing frozen meat-free brand, we have a relentless ambition to demonstrate the delicious power of plants, dispelling any lingering misconceptions around the meatfree category. We conducted a quick-fire Facebook poll with a group of past and present Team GB athletes and over two-thirds said they’ve actively reduced their meat consumption over the past three years. We look forward to bringing some of their stories to life throughout our campaign.” The Green Cuisine range currently includes products such as ChickenFree Dippers, Veggie Fingers and Veggie Burgers. The Tokyo 2020 Olympic Games is set to start on Friday 23rd July.

Research shows vegans are ‘hosts with the most’ A fun nationwide survey of over 2000 people, by meat-free company Future Farm (futurefarm.io) has found that 37 per cent of vegans and vegetarians consider themselves the ‘life and soul of the party’, compared to 9 per cent of meat eaters. Further to this, 8 in 10 (82 per cent) of non meat-eaters say that they ‘often’ hosted dinner parties prior to the pandemic, with only a third of meat-eaters claiming the same. More enlightening are the results relating to meat consumption itself, with nearly half of respondents (45 per cent) believing that the future of BBQs will be entirely vegan or vegetarian, and a similar number (41 per cent) stating that a meal without meat is a meal, compared to 39 per cent who didn’t agree.

ADVERTORIAL

Manage your menopause with a plant-based diet natural chemicals called isoflavones that work by mimicking the action of oestrogen in the body. In fact, studies have shown that Eastern women have typically fewer menopausal symptoms due to their diets rich in isoflavones.

he menopause can be a challenging time for most, with the change in hormones causing over 34 symptoms experienced differently by each woman. A natural plan for managing your menopause journey might include implementing wellbeing practices into your daily life such as meditation, exercise and nutrition. Having a plant-based diet can play a huge factor in how you manage your menopausal hormone fluctuations. Nutritionist, Kirsten Chick states: “Menopause is a natural transition for all women, but if you nourish yourself through it, you can make a substantial difference to how you experience it.” When periods stop, levels of oestrogen decline, causing many common menopausal symptoms including hot flushes, night sweats and anxiety. You can however increase your oestrogen levels naturally though incorporating plant-based phytoestrogens into your diet. Phytoestrogens contain a

Suggested meal plan for a Phytoestrogen rich diet Breakfast Homemade no-added sugar granola. Using toasted oats coated in a drizzle of maple syrup, dried apple, berries topped with soya yoghurt. Opt for herbal teas instead of coffee. Take your Promensil supplement alongside your breakfast.

Foods rich in Phytoestrogens include: • Soya beans, mung beans, lentils • Flax/linseeds, sunflower seeds, walnuts, almonds • Oats, barley • Yams, carrots, cruciferous vegetables (e.g., broccoli, cauliflower) • Apples, berries, grapes Other dietary advice includes: • Reducing or eliminating foods and lifestyle habits that contribute to making symptoms worse, such as alcohol and caffeine. • Controlling and managing blood sugar and stress levels. High sugar and processed foods, as well as stress, creates hormone imbalances in our body, leading to low moods and anxiety. Clinical research has shown you need approximately 40-80mg of isoflavones to help with managing menopause symptoms, whereas the average British daily diet contains almost no isoflavones. Red Clover

Lunch Wholemeal seeded bread, with avocado. Sprinkle sunflower seeds, cherry tomatoes and rocket on top. Snack Carrot sticks and houmous.

is one of the richest sources of natural isoflavones, containing twice as many types and in higher concentration than soya. This is where supplementation can help. Promensil provide a range of natural red clover supplements for long term management, and a cooling spray for instant relief from hot flushes and night sweats. Unlike other red clover supplements, Promensil is backed by over 20 years of scientific research and uses only standardised plant-based isoflavones to guarantee purity and quantity of Red Clover isoflavones at the optimal levels (40-80mg). Promensil supplement range has been developed to target specific stages of the menopause so your journey is supported from the onset and throughout. In the early stages of the menopause or perimenopause, choose Promensil Double Strength (RRP £25.99). This one-a-day, vegan supplement gives women optimum dietary support when menopause hot flushes and night sweats first manifest and can be at their worst. The Promensil Cooling Spray (RRP £14.99) is ideal for instant topical relief of hot flushes. This paraben-free spray draws heat away from the skin, quickly and effectively reducing skin temperature and redness. Promensil is available from Boots, Holland & Barrett and Amazon.

Dinner Make a hearty, mild and delicious Moroccan tagine using yams, carrots, spinach, red/green lentils. Cook vegetables on a medium heat for 15 minutes and leave to simmer with chopped tomatoes, chopped apricots, and a tsp each of cinnamon, fennel seeds, turmeric, and cumin for 40 minutes. Tip Swap white rice for barley pearls or quinoa, top with fresh coriander and flaked almonds. 9

Ask the

expert Rupinder Dhanjal, Nutrition Adviser at Viridian Nutrition

Which nutrients are involved in energy production and can help support the body pre-and post-exercise?

xercising, whether it’s walking, jogging or swimming, has many benefits physically and mentally. Consuming nutrients such as B vitamins, and adequate levels of protein, carbohydrates and fats can help to support the body pre- and postexercise. Aim to eat a complete meal containing carbs, protein and fat around 2 hours before exercising. B vitamins B vitamins are important for energy and work well together in the body, so taking a combination of B vitamins can be beneficial during workouts. Vitamin B12 helps the body convert food into glucose which then provides energy, this makes it a suitable nutrient to support the body pre-exercise. As dietary sources of vitamin B12 come from animal products, supplements can offer a good alternative when following a plant-based diet. Protein Consuming protein after a workout also provides the building blocks that are required to help repair and build muscle. Highquality protein sources include foods such as pulses, oats, tofu and tempeh, nuts and nut butters, seeds and quinoa. Pea protein is a great plant-based protein that has been shown to be effective for post-workout recovery. Carbohydrates Carbohydrates are popular for providing energy as they are fastacting and produce energy as soon as they are consumed. When carbohydrates break down, this energy is used to power the brain and the body. Sources of healthy carbohydrates include wholegrain bread, rice and pasta. Healthy fats Fats are a great slow source of energy. Try to include healthy fats in your diet, such as avocados, nuts and seeds, and olive oil. Water Mild dehydration has been shown to impair energy levels and lead to fatigue. It is therefore important to drink 6-8 glasses of fluids a day. Lack of fluid intake impacts the flow of oxygen to the brain and causes the heart to work harder to pump oxygen around the body. Rupinder Dhanjal holds a BSc in Nutrition and Health. For further information, visit viridian-nutrition.com

UK’s first ice cream subscription service is vegan! Beau’s Gelato (beausgelato.com) has become the first UK company to offer an ice cream subscription service, and every product in its range is vegan. The service, called Beau’s Pint Club, sends subscribers a dessert box of gelateria-quality vegan gelato, along with additional toppings, cones and other items. Each month’s box contains two unique flavours, with recent offerings including Chocolate Orange, Raspberry Ripple and Pistachio. “Invention is at the heart of Beau’s Pint Club; it’s very much designed for those that delight in trying something new and are looking for a new taste experience each month,” explains Amber Fox-Eyre, founder and CCO. “It’s a wonderful challenge for us to come up with exciting new pairings each month – and we’ve had so many great suggestions from subscribers wanting their favourite flavours to appear in future deliveries.” Using only natural, whole-food ingredients that are fairly traded is important to Beau’s Gelato. “We believe that the ice cream typically available to UK consumers could be a whole lot better,” says Amber. Head to “We’re looking to set a new benchmark, page 65 for your not just in terms of quality, but in terms of chance to win a sustainable practices.” Beau’s Pint Club subscription.

Take part in Healthy Eating Week 2021 Taking place from 14th to 18th June, Healthy Eating Week is an annual event run by the British Nutrition Foundation (nutrition.org). It aims to encourage everyone to reflect on their lifestyles and find ways to enhance their own health and wellbeing, with a particular focus on what they eat and drink. The BNF emphasises that there is no ‘one size fits all’ approach to a healthy diet and lifestyle, and is launching a series of new resources providing tools and info to help people. It’s free to register, and resources have been created to suit schools, individuals and families, as well as a wide range of workplaces, from offices to factories, and including working from home. Roy Ballam, Managing Director and Head of Education at BNF, said: “In recognition of people’s diverse needs, Healthy Eating Week 2021 will focus on a range of nutrition advice and planning tools, while bringing it all together with helpful cooking tips. We look forward to everyone getting involved in June!”

Foodie

Must-Haves Our favourite vegan products this month

Soy Oi Sweet Treats Soy Oi believes that great-tasting food should be accessible to all, so its sweet treats are 100 per cent vegan, with gluten-free, nut-free and low-sugar options. Insert a message to the recipient onto seeded paper, which can be planted to grow wildflowers. From £5, soyoi.co.uk

Meatless Farm Plant-Based Sausage Roll

Alpro Chocolate Mousse

The first-ever sausage roll from Meatless Farm uses a range of plant proteins to create a meaty texture. With an exterior of puff pastry, it can be enjoyed either hot or cold, making it a perfect on-the-go snack. £1.50, Sainsbury’s

Available in two flavours: Double Chocolate Mousse with Almond, and Pistachio Mousse. These dessert duos from Alpro are a perfect sweet treat that you can share with a friend. Made with Rainforest Alliance Certified™ cocoa. £2, Tesco

Holy Moly Original Guacamole Containing only the very best, sunripened Hass avocado – grown on a family-owned orchard in the heart of rural Mexico. All Holy Moly Dips are 100 per cent natural, vegan, gluten-free, with no added sugar and no nasties. £2, Tesco 12

CleanCo Non-Alcoholic CleanVodka Spiced Apple Combining fresh green apple and warming cinnamon with a spicysweet finish, this non-alcoholic drink gives you the taste of vodka without the hangover. It joins CleanGin and CleanRum in the CleanCo range. £19, clean.co

Fearne & Rosie Strawberry Super Berry Jam Made in small batches in Yorkshire, Fearne & Rosie has added the veganfriendly Strawberry Super Berry, to its range, joining the Strawberry, Raspberry, Blackcurrant and Cherry flavours that are all vegan-friendly. £2.50, Waitrose

Cauldron Tandoori Bites Packed with warming curry and chilli spices, these bites contain sweet potato, kale, red pepper and carrots to provide plenty of nutrition. They are also high in fibre and a source of protein. £2.25 Waitrose

Yondu Vegetable Umami

CRACKD The No-Egg Egg 100 per cent plant-based, made from pea protein and rich in vitamin B12; Crackd has been created especially for those who don’t want to compromise on taste, versatility and ease of use for indulgent bakes and showstopping savouries. £3.99, Marks & Spencer

The Curators Mushroom Burgers and Meatballs The new burgers and meatballs from The Curators are made from mushrooms, packing in fibre and antioxidants. Juicy, savoury, subtly spiced umami meets the perfect texture and bite. They don’t have to be meat to be moreish! £3.50, Tesco

This South Korean umami seasoning sauce is 100 per cent plant-based, as well as being gluten free. It undergoes a three-month slow fermentation process of organic, protein-rich soybeans, blended with a seven-vegetable broth. Perfect for adding to soups and salads. From £4.35, Amazon

Squirrel Sisters Nut Sharing Bags These sharing bags from Squirrel Sisters are available in two tasty options: Smoked Roasted Almonds & Peanuts, and Fiery Chilli Roasted Cashews & Peanuts. Gluten-free and with no-added sugar, they make great snacks! £2.90, squirrelsisters.com 13

BioD Plum and Mulberry Sanitising Handwash

Global WAKEcup Black WAKEbag Backpack

The newly refreshed formulation of sanitising handwash now comes in a fragrant plum and mulberry scent. Gentle on skin, the formulation neutralises 99.9 per cent of harmful bacteria. Also available in fragrance-free, Lime and Aloe Vera, and Geranium and Grapefruit. £4.30, biod.co.uk

w Promensil Menopause Double Strength Red Clover

This practical, waterproof, washable backpack is made from poly paper fibres spun and bonded together to create the look of paper, but with the durability of leather. Perfect size for tablets and small laptops. £35, globalwakecup.com

e l y t s Life Best Buys

A vegan supplement to help with long-term management of hot flushes and night sweats; each one-a-day tablet contains 80mg of high-strength, standardised Red Clover Isoflavones (phytoestrogens), backed by over 20 years of scientific research. £25.99 (30 tablets), Boots

What we’re loving this month

Nuzest Clean Lean Protein The 100 per cent plant-based protein is high in protein, low in carbs, contains no added sugar and is free from all common allergens. Each serving of the premium natural pea protein contains 19g protein. £20.99, nuzest.co.uk 14

Angela Langford Radiance Restoring Face Oil

Chia seed and sea buckthorn are blended together to deliver high levels of essential fatty acids, vitamins and antioxidants improving skin’s elasticity, calming inflammation and restoring radiance. £20.50, angelalangford.com

Six ideas for

e n u J

Cook with broad beans, infuse water, and celebrate summer this month

Men’s Health Week An annual event, Men’s Health Week runs from 14th-20th June this year, and will be focusing specifically on mental health and COVID-19. Even before the pandemic caused us to stay at home and resulted in widespread unemployment, men’s mental health was a cause for concern. According to Men’s Health Forum, home-schooling has hit boys and young men at school and university, particularly those from BAME backgrounds. There’s a huge disparity between the high number of men who die from suicide, and the low number of men who seek treatment for mental health challenges. Find out how you can help to support the men in your life by heading to menshealthforum.org.uk

Celebrate the solstice This month sees the summer solstice in the Northern Hemisphere, on 21st June – it’s the longest day of the year (the most hours of sunlight). Marking the start of summer, it has also held spiritual significance for thousands of years. It’s a celebration of the sun, marking the return of the light, and also of nature, as it welcomes in a new season. A popular tradition is to head to Stonehenge, the pre-historic standing stones in Wiltshire. With lockdown rules due to be relaxed on the day itself this year, English Heritage are expected to welcome visitors once more, but if you’re remaining cautious about crowds, you can celebrate at home. Create a mandala made from flowers, or light candles and create an altar of light.

Reach out A survey conducted by the BBC and the University of Manchester in 2018 found that 33 per cent of the 50,000 polled felt lonely ‘often’ or ‘very often’. Research shows that loneliness can have a detrimental effect on our physical health, with some studies showing that it is as harmful as smoking 15 cigarettes a day 16

(marmaladetrust.org). Loneliness Awareness Week takes place between 14th and 18th June, and will be especially important this year, as we start to emerge from the COVID-19 lockdown that has seen many people isolated from the people they love. If you’re able, reach out to anyone who might seem as though they are lonely, and would benefit from some human interaction now that restrictions are starting to lift.

Double pod some broad beans For many people, broad beans are synonymous with summer; they are generally in season from late June to September, and their fresh and tasty flavour complement the summer sunshine perfectly. Also known as fava beans, to get at the beans you have to go through a process called ‘double podding’ – first they are removed from their long outer pods, and then, after blanching them in boiling water for a couple of minutes, they can be squeezed out of the thin skin that encases them. As with most legumes, broad beans are super versatile. They can be added to salads, or stirred through stews, casseroles or salads. They can also be puréed to make delicious dips, or used to make falafel. Try our Warm Samphire, Broad Bean and Potato Salad recipe at plantbasedmag.com

Festival at home Although some live music events will make a comeback this year, the world’s most famous festival, Glastonbury, won’t return until 2022. But anything Glasto can do, you can (kind of) do at home! If you’re lucky enough to have some outdoor space, set up an at-home festival. Live music might be hard to come by, so crank up your favourite playlist on some speakers and dance the night away. No festival is complete without a truly great selection of food, so rustle up some different street food options to enjoy; think hot dogs, burgers, toasted cheese sandwiches, or kebabs. And if you’re lucky enough to be blessed with good weather, you might need to use a watering can to create some mud for the full Glastonbury experience.

Stay hydrated As we approach summer, the temperatures start to rise, and it becomes more important than ever to stay hydrated. If drinking water doesn’t excite you, why not try infusing some with your own flavours? You get all the benefits from the water, without any of the added sugar or artificial sweeteners that some squashes and juices give you. You can use almost any fruit, herbs and vegetables to infuse water, the only limit is your imagination! Wash thoroughly, chop, and add to your water. Citrus fruits and cucumber will result in a quick, punchy flavour, while apples and berries will take longer to infuse. If possible, keep your water in the fridge, to avoid bacteria growth on the fruit. Flavour combinations we like are strawberry and basil, and cucumber and lemon. ■ 17

SWEET TREAT OF THE MONTH

Cherry Bakewell Tart Crackd The No-Egg Egg allows you to veganise this classic tart; the pairing of cherry and almonds is a match made in heaven. • 60ml (2 fl oz) Crackd The No-Egg Egg • 165g (5.8 oz) vegan shortcrust pastry (we recommend a ready-rolled vegan pastry, such as Jus Roll) • 150g (5.2 oz) vegan butter • 150g (5.2 oz) sugar • 40ml (1.3 fl oz) plant-based milk • 40g (1.4 oz) plain flour • 1 tsp almond extract • 150g (5.2 oz) ground almonds • 3 tbsp cherry jam • Flaked almonds and glacé cherries, to top 18

1 Preheat the oven to 160°C (140°C fan)/300°F/ Gas 2.

6 Spread the pastry base with cherry jam, then spread the frangipane mix over the jam, making sure to cover it all.

2 Form the pastry into a 7-9 inch shallow cake tin, line with parchment and fill with baking beans. Bake for 15 minutes, remove and allow to cool.

7 Evenly sprinkle the flaked almonds over the frangipane and place glacé cherries around the top.

3 To make the frangipane, melt the butter in the microwave and place in a bowl with the sugar. Whisk well.

8 Place the tart in the oven for 40 minutes, or until a skewer inserted in the middle comes out clean.

4 Add the Crackd and the milk, and whisk until light and fluffy.

9 Leave to cool, and serve.

5 Add the flour, almond extract and ground almonds, and fold in gently until fully combined.

• Recipe by CRACKD The No-Egg Egg

Father’Day s Our pick of some of the best vegan and eco-friendly gifts for Dad

Coffee & Kin Gift Box

Treat Republic Upcycled Truck Tyre Rubber Wash Bag

With 250g of coffee beans or ground coffee, or 30 coffee pods, and a selection of artisan chocolates, this gift box is the perfect gift for the dad who likes his caffeine. Choose from a one-off box, or a three- or sixmonth subscription. From £28, coffeeandkin.co.uk

This wash bag is waterproof, durable and long-lasting, and made from upcycled truck tyre rubber! It features the original tyre markings, showing the distinctive history of the rubber, and is perfect for transporting grooming essentials. £40, treatrepublic.com

The Spice Kitchen World Spice Blends & BBQ Rubs Spice Tin A set of carefully selected blends to spice up your cooking, in a stainless steel storage tin, with a free recipe guide. Perfect for the dad who loves to experiment in the kitchen; spice blends include Mexican Spice Rub and Sri Lankan Spice Rub. £24.95, spicekitchenuk.com

Friendly Soap Shaving Bar – Orange & Lavender For smooth operators – forget your foams and junk your gels, this naturally soothing soap makes a wonderful lather for a comfier wet shave. A clever bar that softens beards and nourishes skin both at the same time. Free from plastics, preservatives, sulphates and cruelty. £2.75, friendlysoap.co.uk

Beau’s Gelato Gift Box Arriving frozen on their doorstep, this Gelato Gift Box includes two pints of delicious Beau’s gelato (approx. 4-6 servings per 1 pint/473ml tub), as well as toppings, waffle cones and a gelateria-grade ice cream scoop. Flavours change each month in line with the current Beau’s Pint Club flavours. £24.99, beausgelato.com 19

Meat

s t n e m e c a l Rep

From mushrooms and cauliflower to tempeh and tofu, there’s plenty of ways to replace the meat on your plate

hen you’re vegan, sometimes omnivores will throw a question at you that sounds a bit like this: ‘If you’re vegan, why do you want to eat something that looks and tastes like meat?’ If it’s asked in a polite and inquisitive way, it’s a fair question. Once we’ve decided to give up meat, why do we want to then create something that replicates it in almost every way? For many people, the answer is simple – we don’t dislike the taste of meat, we just don’t want animals on our plates. Growing up, the vast majority of us will have eaten meals that are centred around meat, and deciding to cut it out can sometimes feel like there’s something missing. Once you spend a bit of time getting used to a plant-based diet, you will realise that you don’t have to directly replace meat with a faux-meat alternative if you don’t want to; learning to cook vegan often means innovating and changing the way you think about meals. 20

Nowadays, we are spoilt for choice when it comes to vegan ingredients, from old standards like tofu sitting happily alongside tempeh, seitan and jackfruit products on our supermarket shelves. Add to this the epic versatility of vegetables like mushrooms, cauliflower and aubergine, along with an extensive range of vegan burgers, sausages, steaks and more, and there’s really very little reason to eat meat anymore!

Fruit and veg Before going vegan, the idea of replacing your meat with a vegetable might seem ridiculous. But the reality is that there are plenty of different options in the vegetable aisle that can replicate the texture of meat quite easily. • Mushrooms – Though not technically a vegetable (they are actually a fungi), this perennial favourite works well as a substitute for meat. With an earthy, savoury flavour, you can use them in

place of burgers, minced beef, steak, and many more meat products. • Cauliflower – Don’t dismiss cauliflower as a bland vegetable; when seasoned right, it can easily replace meat. Try cauliflower buffalo wings, or cauliflower steaks. • Aubergine – With its rich flavour, aubergine is a great substitute for meat. Commonly used in a vegan parmigiana dish, try the kebabs on the next page for something a little different. • Jackfruit – As it doesn’t have a hugely strong flavour of its own, jackfruit can be flavoured and seasoned, and its texture is reminiscent of pulled meats, such as chicken and pork. It’s now widely available as a tinned food in supermarkets. When replacing meat with vegetables, it’s important to remember that though they might be healthier options, you might be missing out on some nutrients if you make a straight swap. Pair with beans and nuts to ensure you’re getting enough protein, and

Meat Replacements

be sure to look into a B12 supplement or fortified foods.

Traditional meat alternatives It’s easy to see ingredients like tofu, tempeh and seitan as meat alternatives, but they’ve been used the world over for centuries in their own right. However, they can also be manipulated pretty well to create a meat substitute that will ensure anyone cutting it out doesn’t miss it at all. • Tempeh – Made from fermented soybeans, tempeh is a star of Indonesian cuisine, but has gained popularity in the Western world in recent years. It has a more distinctive flavour than its soy cousin, tofu, with a mild nutty taste. • Seitan – Known as ‘wheat meat’ in China, seitan is made from wheat gluten, and has a chewy texture that mimics the mouthfeel of meat. • Tofu – There are different varieties of tofu, but the firm type can be marinated,

chopped and cooked like a piece of meat, making it ideal to use directly in its place. These ingredients tend to be packed with protein, and tofu can be fortified with calcium and B12. Seitan is unsuitable for anyone on a gluten-free diet.

Faux meat products For many years, vegan cooking involved making most things from scratch. But over the last decade or so, we’ve seen a boom in the number of products that are quick, convenient and tasty. There are multiple options for vegan ‘mince’, meaning a spaghetti Bolognese or shepherd’s pie are midweek dinner winners. Barbecues have never been easier, with sausages and burgers aplenty in freezers, and you can even buy vegan ‘steaks’, usually made of mushroom or soy protein. And bacon sandwiches are a reality for vegans once again, with various meat-free alternatives available.

Everyone has their different reasons for going vegan, or cutting meat out. If it’s for health reasons, chances are you are sticking to whole foods, and these types of products won’t be for you. They are processed products that can be high in salt and calories, so bear this in mind if you are trying to reduce either in your diet. But there’s a place for all types of meat replacements, whether it’s from vegetables, faux meat or more traditional ingredients. The animal-free bacon, burgers and steaks that now crowd our supermarket shelves definitely make it easier for some people to make the transition from meat-eating to vegan, and they are especially good if you are hoping to fool someone into thinking they are eating meat! Over the next few pages, we’re sharing some of our favourite recipes that replace meat with something delicious – from tempeh meatballs to pulled jackfruit. ■

Aubergine Kebabs

• 2 tomatoes, thinly sliced • 1 red onion, thinly sliced

skewering onto a kebab skewer – you will need about four skewers.

1 Preheat the oven to 200°C (180°C fan)/400°F/Gas 6 and line a baking tray with greaseproof paper.

5 Place the skewers on the lined baking tray and bake in the oven for 40 minutes until crispy.

2 Combine the hot sauce, olive oil, golden syrup and lemon juice in a mixing bowl and set to one side.

6 Serve the kebabs on flatbreads with lettuce, tomato and red onion.

Serves: 4 With very few ingredients you can re-create these delicious hot and sticky kebabs at home. For the kebabs: • 100ml (3.3 fl oz) hot sauce • 3 tbsp olive oil • 6 tbsp golden syrup • 2 tbsp lemon juice • 2 aubergines (2 kebabs per aubergine) To serve: • 4 flatbreads • Romaine or iceberg lettuce, roughly chopped 22

3 Slice the aubergines into the thinnest rounds you can manage; the thinner you slice the aubergine the more marinade you will get on each slice and the crispier the edges will be when cooked. 4 Coat all the aubergine slices in the marinade and fold each slice in half before

• Recipe from What Vegans Eat: Easy Vegan by Brett Cobley, with photography by Howard Shooter (HarperCollins, £14.99)

Meat Replacements

Mood-Boosting Mushroom and Walnut Pancakes Serves: 2-4 With a fermented pancake batter and candied walnuts for that all-important crunch, these pancakes are laced with adaptogenic ingredients designed to feed your mind. For the charcoal pancakes: • 150g (5.3 oz) chickpea flour • 300ml (10.1 fl oz) water • 1 tbsp charcoal powder • 2 tbsp olive oil • Pinch salt For the candied walnuts: • 115g (4oz) smoked walnuts • 1 tbsp lions mane • 1 pinch salt • 2 tbsp olive oil • 1 tbsp maple syrup

• 2 tbsp vegan butter • 1 clove garlic, peeled and crushed • 1 sprig rosemary, stripped from the stem and chopped

walnut is evenly coated.

For the additions: • 70g (2.4 oz) kale stripped from the stems and massaged with oil and salt • 25g (0.8 oz) sprouts or micro herbs for garnish

7 Cool completely before storing in a sealed container for up to one month.

1 To make the pancakes, first whisk the flour and water together and make sure that your fermented batter is the consistency of single cream, adjusting with water as needed. Leave the mix in a covered (but not sealed) glass jar overnight to ferment. 2 The next day, you’ll notice the mixture is lightly aerated. Now add the remaining ingredients and mix well to a smooth batter just like pancake batter.

8 For the garlic mushrooms, heat a large frying pan with a splash of oil. Once hot, add the mushrooms and cook until golden. 9 Add the butter, garlic and rosemary and cook for a further minute until the aroma of the garlic is released. 10 Load each pancake with mushrooms, walnut butter, kale, sprouts, and crunchy walnuts. 11 Sit down, tune in and feed your mind.

3 Heat a saucepan with a little extra olive oil and once the pan is hot add the ladle of batter making a nice round pancake. 4 Cook for a couple of minutes on each side.

For the garlic mushrooms: • Selection of mushrooms, cleaned and prepared in bite-size pieces 24

6 Roast on a baking tray at 150°C/300°F/Gas 2 for 35-45 minutes until golden.

5 Mix all of the ingredients for the candied walnuts together in a bowl making sure each

• Recipe adapted from Lauren’s Plant Academy Plant One course, a source in Plant Food fundamentals, with images by Sara Kiyo Popowa Mind Food, the book coming Spring 2022

Meat Replacements

Beef Crostini with Horseradish Sauce Serves: 6-8 Save this recipe for the next time you’re hosting a get-together. For the vegan steak: • 304g (10.7 oz) vital wheat gluten • 22g (0.7 oz) chickpea flour • 2 tbsp (30ml) vegan beef base broth powder • 56g (2oz) tomato paste • 1 tsp beet powder • 1 tbsp (15ml) vegan steak sauce, plus 60ml (2 fl oz) for coating later in the recipe • ½ tsp onion powder • 60ml (2 fl oz) olive oil • ½ tsp black pepper For the crostini: • French bread • 1 clove garlic, peeled

For the horseradish sauce: • 240g (8.4 oz) vegan sour cream • 2 tbsp (30ml) lemon juice • 3 tbsp (45ml) prepared horseradish • ½ tsp black pepper • ½ tsp salt • Fresh herbs, for garnish 1 In a medium-size bowl, mix together all the vegan steak ingredients. Knead the dough to ensure the equal distribution of all ingredients. Form the dough into a London broil shape (approximately a 6 × 9 × 2-inch rectangle). 2 In a large Dutch oven with a lid, bring enough water to cover the steak by 1 inch (approximately 4 quarts of water depending on the size of your Dutch oven) to a boil. Gently add the steak and lower the heat to a soft simmer. Cover and cook for 2 hours or until the internal temperature reaches 80°C/180°F, turning once during cooking. 3 Preheat the oven to 180°C/350°F/Gas 4. Cut

the bread into ¼-inch (6mm) slices. Place in the oven and toast to a golden brown on both sides. Remove and rub garlic over each crostini. Set aside. Mix the horseradish ingredients together in a small bowl. 4 Place the steak sauce in a shallow dish. Remove the steak from the water and place the steak into the sauce. 5 Turn the steak, so it absorbs sauce on all sides. In a nonstick frying pan over medium heat, brown the steak on all sides. 6 Slice the steak on a thin diagonal cut, as you would for a London broil. Place a slice or two of steak onto a prepared crostini and top with horseradish sauce and fresh herbs, if using. • Recipe from The Vegan Meat Cookbook by Isabel Minunni, Sterling Epicure, RRP £16.99, available online and in all good bookshops. Image credit: StockFood/©Kati Neudert

Tooti Frooti Chicken Burger

1 Bake the crumbed chicken burgers in a preheated oven for 10 minutes, according to package instructions.

Serves: 2 The Tooti Frooti Chicken Burger is a quick and simple meat-free lunch that takes around 10 minutes to make. • • • •

2 Fry’s Chicken-Style Burgers 4 red chillies 2 tbsp olive oil 1 tbsp smoked paprika

To serve: • 4 wholewheat burger buns • Vegan mayonnaise • Purple spring onions, thinly sliced • 1 mango, peeled and cut in small cubes • Thinly sliced pineapple, halved • Pomegranate

2 Chop the chillies and place in a small saucepan with the olive oil and smoked paprika and gently fry over a low heat for 2 to 3 minutes. 3 Serve the chicken burgers on the buns with a base of the chilli relish topped with a generous dollop of mayonnaise, sliced purple spring onions and fresh mango and pineapple and a spoonful of pomegranate.

• Recipe by The Fry Family Food Co, fryfamilyfood.com/uk

Jamaican Jerk Cauliflower Steaks Serves: 4 These spicy roast cauliflower steaks are served with the traditional Jamaican rice and ‘peas’, cooked in coconut milk. The peas are not the usual fresh green garden or frozen peas but canned red kidney beans.

2 Cut the cauliflower head down through the stalk into 4 thick slices. Mix the jerk paste with the lime juice and soy sauce and brush over the cauliflower steaks. Arrange on the foil-lined baking sheet and bake for 35-40 minutes until tender, golden brown and slightly charred.

• • • • • • •

3 Cook the rice in the coconut milk and 200ml/7fl oz (scant 1 cup) water, following the pack instructions. When the rice is cooked and tender and has absorbed all the liquid, stir in the beans and spring onions. Season to taste with salt and pepper.

1 large cauliflower, stalk trimmed 2 tbsp jerk paste Juice of 1 lime ½ tbsp soy sauce 200g (7oz) long grain rice 200ml (7 fl oz) reduced fat coconut milk 400g (14oz) can kidney beans, rinsed and drained • 1 bunch of spring onions (scallions), diced • Sea salt and freshly ground black pepper • Lime wedges, to serve

1 Preheat the oven to 200°C/400°F/Gas 6. Line a baking (cookie) sheet with foil.

4 Serve the hot cauliflower steaks with the coconut rice and some lime wedges on the side, for squeezing.

• Recipe extracted from The Cauliflower Cookbook by Heather Thomas (Ebury Press, £9.99)

TOP TIP You can use jerk seasoning, instead of paste, and mix it with the soy sauce and some tomato ketchup to coat the cauliflower.

Meat Replacements

Tempeh and Black Bean ‘Meat’ Balls Serves: 4 Making your own meat balls is not as hard as you might think, and the tempeh and black bean combine to create a meaty texture that works perfectly with the tomato sauce. For the ‘meat’ balls: • 250g (8.8 oz) tempeh • 1 can black beans, drained and rinsed • 3 garlic cloves • 1 red onion, chopped • 2 tbsp nutritional yeast • 1½ tbsp smoked paprika • 1 tsp chilli powder • 1 tsp cumin • 2 tbsp runny tahini • 1 tbsp soy sauce • 1 tbsp tomato paste • Pinch of salt and pepper • 1 handful fresh coriander, chopped • 6 tbsp oats For simple tomato sauce: • 1 onion, chopped • 3 garlic cloves • 1 red pepper, chopped • 1 tin chopped tomatoes • 1 tbsp tomato purée • 1 tbsp soy sauce • 1 tsp smoked paprika • Pinch of salt and cayenne pepper • 2 pieces of vegan dark chocolate 1 Add all ingredients for the balls to a food processor and pulse, just until everything is combined. The texture should be moist but also dry enough to handle with your hands. If needed, add more oats to thicken them. 2 Preheat oven to 180°C/350°F/Gas 4, and line a baking tray with baking paper. Using your hands, shape the mixture into little balls (try to keep them similar in size), and place them on a tray. Bake for around 25 minutes, until they’re nicely golden, flipping once or twice during baking. 3 To prepare the sauce, fry onion, red pepper and garlic until softened. Add tomatoes, tomato paste, soy sauce and spices. Cook the sauce until it thickens, then add dark chocolate, and stir well. Use a blender to blend until smooth.

• Recipes and images by Joanna Asiukiewicz, @foodography_by_joanna 29

Top Tip choose:

Caesar Salad With Like Chicken Bites Serves: 2 Like Chicken Bites are a great way to serve a familiar flavour in a vegetarian, vegan or flexible lifestyle. The chunks are full of the plant-based, gluten-free goodness of high quality soyabeans and rich in protein and fibre. Enjoy them as a fresh salad topping, a protein-rich side dish or as a main meal. Like Chicken Bites from Like Meat are available at Iceland and Sainsbury’s. For the croutons: • 2 slices of bread, broken into chunks (to make the dish gluten-free, use glutenfree bread) • 1 tbsp olive oil • ½ tsp garlic powder • ½ tsp paprika • ½ tsp mixed herbs 30

For the vegan Caesar dressing: • 75g (2.6 oz) raw cashews, soaked in 120ml (4 fl oz) water overnight • 1 garlic clove • 2 tbsp fresh lemon juice • 2 tsp Dijon mustard • Small pinch of nori seaweed flakes • Freshly ground black pepper • Sea salt For the salad: • 1 pack (180g) Like Meat Chicken Bites • ½ lemon, juice only • Fresh ground pepper • 1 head romaine lettuce • 20g (0.7 oz) vegan parmesan style cheese (shaved into flakes) • A handful of cherry tomatoes, sliced in half 1 Toss the chunks of bread in the olive oil, when coated in oil sprinkle on the spices. Heat a frying pan and gently dry fry the croutons till golden and crunchy. Remove from the pan and let cool.

2 In a high-speed blender, place the soaked cashews (including the remaining water), garlic, lemon juice, mustard, nori flakes, a few grinds of black pepper and a pinch of sea salt. Blend until creamy. 3 Heat some oil in the pan from the croutons. Fry off the Like Chicken Bites for about 4 minutes. Once they take on a bit of colour, add the lemon juice. Continue to cook until the lemon juice has evaporated. Add a turn of freshly ground pepper and toss. Remove from the heat. 4 Layer the lettuce on the plate, drizzle with a little bit of the dressing. Layer on the Like Chicken Bites, croutons, cherry tomatoes and shave vegan Parmesan cheese. Serve any extra dressing on the side.

• Recipe and photo by Scott ‘Scott Can Eat’ Ball, @scottcaneat, scottcaneat.com

Marinated Tofu with Steamed Greens and Roasted Mushrooms Serves: 2 Between the tofu and the mushrooms, there’s no room for anyone to miss the meat that often accompanies a dish like this. • • • • • • • • •

1 pack of firm tofu 8-10 button mushrooms Drizzle of vegetable oil 200g (7oz) rice 300g (10.5 oz) coconut cream 360ml (12 fl oz) water 35g (1.2 oz) snow peas or broccoli 30g (1oz) spinach 1 tsp garlic powder

For the marinade: • 120ml (4 fl oz) soy sauce • 125ml (4.2 fl oz) maple syrup 32

• 1 tsp ginger powder • 1 tsp garlic powder

5 Strain the rice under cold water, then boil it in the coconut cream and water.

To serve: • Coriander and spring onion

6 When the rice is half-cooked start the tofu. Put the tofu and marinade in a deep frying pan and cook it on medium, for about 5 minutes on both sides.

1 Empty the tofu out of the wrapper and drain off any liquid. Slice slots into the block about half an inch deep on every side of the block. 2 In a small jug, mix the marinade ingredients together. 3 Place the tofu in a baking dish or flat container and pour the marinade over. Every few hours or whenever you think of it through the day, turn the tofu over. 4 Put mushrooms on a baking tray and remove the stalks. Drizzle some neutral vegetable oil over them concentrating on filling their centres. Sprinkle some garlic powder on them and a pinch of salt and bake for half an hour at 180°C/350°F/Gas 4.

7 Continue to turn it until nearly all the marinade is soaked up. Meanwhile, blanch or steam your greens. 8 Assemble by making a bed of coconut rice, laying your tofu on top, and placing the greens and mushrooms to the side. 9 Top with thinly sliced spring onion and ripped coriander.

• Recipe by Katie White, olivewoodvegan.com, @olivewoodvegan

Meat Replacements

Smoky Tempeh Peanut Satay Serves: 2-4 A flavourful and vibrant Thai-inspired marinade paired with hearty tempeh, skewered and lightly charred.

TOP TIP Some people prefer to steam tempeh before they cook it to release a ‘bitter’ taste.

• 4 (6-inch/15-cm) wooden skewers (optional) • 1 tbsp chilli garlic sauce • Juice of 1 lemon • Juice of 1 lime • 2 tbsp toasted sesame oil • 60ml (2 fl oz) soy sauce or gluten-free tamari • 65g (2.3 oz) creamy peanut butter • 2 tbsp maple syrup • ½ tsp smoked paprika • 1 block (8oz/225g) tempeh • Crushed peanuts (optional) • 2 spring onions (scallions), thinly sliced (optional) 1 Preheat the oven to 190°C/375°F/Gas 5. Line a sheet pan with parchment paper. Soak the skewers (if using), in a shallow dish of water while preparing the sauce. 2 Combine the chilli garlic sauce, lemon juice, lime juice, sesame oil, soy sauce, peanut butter, maple syrup, and smoked paprika in a bowl. 3 Cut the tempeh in three strips lengthwise and then quarter each strip into 4 triangles for 12 thick triangles in total. The ends will be square but cut the remaining parts into triangles. Toss the pieces in the bowl until completely coated. Add 3 pieces to each skewer (if using). Transfer the tempeh to the prepared sheet pan. 4 Use a spoon to drizzle the marinade on each piece. Bake for 10 minutes. Then flip tempeh and use a spoon to drizzle more marinade on the pieces. There should still be about 60ml marinade left. Hold on to it. Bake for 10 minutes, until dry. If desired, turn the oven up to broil and broil for 1 to 2 minutes to lightly char the edges. 5 Transfer the tempeh to a serving dish. Drizzle with remaining marinade, and sprinkle with crushed peanuts and spring onions (if using).

• Recipe from Epic Vegan Quick and Easy: Simple One-pot and One-Pan Plant-Based Recipes by Dustin Harder. © 2021 Quarto Publishing Group USA Inc. Text © 2021 Dustin Harder. Photography: Ashley Madden from riseshinecook.ca, @riseshinecook 33

Porter BBQ Pulled Jackfruit Serves: 2-4 When you cook young jackfruit, it can be torn apart and takes on a very similar texture to pulled pork. (You can do a similar thing with king oyster mushrooms – a mix of mushrooms and jackfruit would be good in this recipe.) The jackfruit is also able to soak up a lot of sauce and flavour, making it an ideal pulled pork substitute. • • • • • • • • • • • •

½ white onion, sliced 2 garlic cloves, crushed Vegetable oil 400g (14.1 oz) can jackfruit, drained ½ tsp ground cumin ½ tsp chilli powder (more if you like it spicy) ½ tsp smoked paprika 2 tbsp tomato purée 2 tbsp brown sugar (or 3 tbsp maple syrup) 3 tbsp tomato ketchup 3 tbsp soy sauce 1 tbsp liquid smoke (optional)

• 1 tbsp vegan Worcestershire sauce (optional) • 1 tbsp apple cider vinegar • 1 tsp Dijon mustard • 100ml (3.3 fl oz) water or vegetable stock • 180ml (6 fl oz) Porter, Dubbel, or Dark Lager • Salt and pepper 1 Soften the onion and garlic in some oil for a couple of minutes. Add the jackfruit and break it apart – the easiest way to do this is by using a potato masher. Add the spices, tomato purée, and sugar and cook for a few minutes, then add everything else, saving the beer till last. 2 Bring to a simmer and hold it there until the sauce reduces and gets really thick, which should take around 30 minutes (make sure you stir it a few times). Check the seasoning and then it’s ready. If possible, let it cool and refrigerate to serve the next day. Reheat in a pan on the hob over a medium heat for 5-10 minutes, or in the oven at 400°F/200°C/Gas 6 for 20 minutes to get it crispy.

• Recipe from Beer & Veg by Mark Dredge will publish on 8th June (CICO, £18.99) Photography by Stephen Conroy © CICO Books

Meat Replacements

Cheesy Burger Tater Tots Serves: 8 Tater tots are a classic favourite for everyone, with their crisp and crunchy outsides and pillows of warm potato in the middle. Just pop it on a sheet pan and you have dinner or an appetizer to wow friends and family in thirty minutes. • 4 cups (half of a 32-oz [905g] bag) frozen tater tots • ½ tsp Old Bay Seasoning (optional) • 110g (3.8 oz) frozen vegan ground beef or crumbled vegan sausage • 80g (2.8 oz) roughly chopped white onion • 90g (3.1 oz) diced tomato • 60g (2.1 oz) sweet pickle relish • 90g (3.1 oz) vegan cheddar shreds or Punk Cheddah sauce (see recipe) • Mustard • Ketchup • Quick Thousand Island dressing (optional, see recipe) – use in place of mustard and ketchup • 2 spring onions (scallions), chopped (optional)

1 Preheat the oven to 200°C/425°F/Gas 7. Line a sheet pan with parchment paper. 2 Spread the tater tots out on the prepared sheet pan and sprinkle with Old Bay Seasoning (if using). Bake for 20 minutes, remove from the oven, and flip the tater tots with a spatula. Position the tater tots close together so they are touching to minimize the toppings falling through to the sheet pan. Top the tater tots with ground beef, onion, tomatoes, relish, and cheese. Bake for 10 to 12 minutes, until the cheese is melted and the tater tots have turned golden brown. 3 Drizzle tater tots with mustard, ketchup, or dressing, and sprinkle with chopped spring onions (scallions) (if using).

Quick Thousand Island Dressing • • • •

115g (4 oz) vegan mayonnaise 2 tbsp sweet pickle relish 1 tbsp yellow mustard 1 tbsp ketchup

pickle relish, yellow mustard, and ketchup. 2 Keep refrigerated for up to 2 weeks in an airtight container.

Punk Cheddah • 220g (7.7 oz) pumpkin purée • 70g (2.4 oz) raw cashews, soaked overnight or boiled in water for 10 minutes, drained and rinsed • 20g (0.7 oz) nutritional yeast • 2 tbsp white miso • 700ml (1.4 pints) water • 1 tbsp Dijon mustard • 1 tbsp soy sauce or gluten-free tamari • 1 tbsp maple syrup • Juice of ½ lemon • 1½ tsp sea salt • 1½ tsp onion powder • 1½ tsp garlic powder 1 Add the pumpkin, cashews, nutritional yeast, miso, water, Dijon mustard, soy sauce, maple syrup, lemon juice, salt, onion powder, and garlic powder to a blender. Blend for 1 to 2 minutes, until smooth and creamy.

1 In a bowl combine mayonnaise, sweet

• Recipe by Oumph, oumph.uk

Top Tip choose:

Oumph! Chilli Sin Carne

• 1 plant-based stock cube or mushroom broth • 400g (14.1 oz) crushed tomatoes

Serves: 4 Using Oumph! Mince packs this hearty, tasty bowl full of protein and fibre. Oumph! Mince is available at Iceland. • • • • • • • • • • • 36

1 packet of Oumph! Mince (450g/15.8 oz) 6 cloves garlic, finely chopped 50ml (1.6 fl oz) plant-based cooking oil ½ tsp cumin Pinch of dried thyme 1 red pepper, diced 3 fresh jalapeños Pinch of cayenne pepper, to taste Pinch of oregano Pinch of dried chipotle chili, to taste 250ml (8.4 fl oz) tamari soya

1 Chop the garlic and fry in the oil in a large saucepan. Add all the ingredients except the Oumph! Mince. Note: the jalapeños should be placed in the pan whole. Cook for about 20 minutes. Add a little water if the sauce feels too thick. 2 Fry the Oumph! Mince in a separate frying pan for a few minutes and then add it to the sauce and mix it together. 3 Serve the Oumph! Chilli with tortillas, tacos, guacamole, vegan crème fraîche, salsa, lime wedges, fresh coriander and all your other favourite chilli toppings.

Fitness Focus

s s e n t i F Focus Did you know? COVID-19 has made people realise the important of health New research by Decathlon (decathlon.co.uk) has revealed that 90 per cent of Brits have got a fitness or health goal they intend to pursue. 1 in 3 people surveyed said that they want to get back to a regular exercise routine.

s to waymotivate

yourself

Lacking the get-up-and-go to exercise? We have some handy tips for you

Sometimes it’s hard to get motivated enough to actually peel yourself off the sofa or out of bed and get your body moving. We all know how good for us exercise is, but sometimes the lure of another episode or five more snoozing minutes is too strong. But we’re here to help! Try these ideas: • Set a goal A goal is a great way to motivate yourself to get out exercising, but it’s important to be realistic. If you’re just starting out, signing up for a half marathon might be running before you can walk. Many charities 38

run different challenges throughout the year that you can complete in your own time (see right), meaning that you have a goal to aim towards but some flexibility in how you do it. • Make a playlist For some people, nothing can beat Eye of the Tiger to spur them on during a workout. For others, a motivational podcast might do the trick. Whatever works for you, spend some time crafting a playlist that will help to keep you going when you feel like stopping. • Keep it varied Just because your entire Instagram feed is filled with people taking selfies at the gym, that doesn’t mean that it’s right for you. If the thought of dragging yourself into the gym three times a week isn’t working for you, try something else. Book a fitness class (in person or online), try a yoga session, or put on your favourite music and dance around your kitchen for half an hour. • Get a workout buddy Exercising with a friend or family member means that even if you’re not feeling up to a workout session, you’ll think twice about letting them down. A workout buddy will keep you accountable, and you can do the same for them; making a plan and sticking to it is a lot easier if there’s someone else involved. • Take the pressure off Motivation can be hard to come by if you feel as though you are trying to achieve something concrete, and failing. Whether this is losing weight or hitting a new personal best, putting this pressure on yourself can actually be detrimental. Go for a run without timing yourself, or skip the scales this week and reflect on how good you feel after your workout.

Virtual Challenges Sign up to complete a charity challenge Miles for Mental Health - Rethink Mental Illness Complete a marathon distance over the course of one month. rethink.org

Virtual Snowdon Climb – Prostate Cancer Research Cover 17.5km or climb 361 flights of stairs throughout June, and you’ll have virtually climbed Snowdon. prostate-cancer-research.org.uk

MyCycle – British Heart Foundation Cycle 100, 200 or 300 miles in 30 days to raise money for research into heart and circulatory diseases. bhf.org.uk

Swim 22 - Diabetes UK Swim the distance of the English Channel (22 miles) in 12 weeks starting from 22nd July, either individually or as part of a team. swim22.diabetes.org.uk

Why you should be doing Y

yoga

oga is good for you, full stop. It’s good for your body, it’s good for your mind and it’s good for your soul. In these stressful and worrying times, yoga can make a huge difference to your wellbeing. If you are used to seeing yoga as practiced by bendy people on your social media feeds, you’d be forgiven for thinking it’s something you can only do and benefit from if you look the same as them. But the truth is that yoga has a vast and extensive history, and its benefits reach beyond flexibility. Anyone can do yoga; you don’t need any special equipment (though certain props are beneficial to many who practice). If you’re able to go out to an in-person class, a teacher’s guidance can be invaluable. But at-home practice is possible; even before last year’s lockdowns, there were plenty of online classes, but since the pandemic forced studios to close, the choice has become even more extensive. What are the benefits? Research regularly shows that yoga is great for reducing stress and anxiety, and it’s not hard to see why. Even without the science which shows how it affects your body, even twenty minutes on your mat with no distractions – no phone lighting up with notifications, no kids to worry about – will help you switch off and relax. Studies also show that yoga can help to improve heart health. A 2003 study by researchers in the Department of Physiology, Govt. Medical College, Nagpur, showed that

participants over 40 who had been practicing yoga for over 5 years had a significantly reduced pulse rate than those who did no physical exercise. Far from being a practice for those who are already flexible, yoga is actually shown to increase flexibility. And it’s great for our bones; weight-bearing exercises help keep our bones healthy and decrease the risk of osteoporosis. Some yoga poses, such as inversions, require that you lift your own weight, and downward-facing dog will help strengthen your arm bones. Yoga is for everybody, so why not roll out your mat and give it a go?

Three yoga buys To roll out Cork Yoga Mat, £65, wearthlondon.com This eco-friendly mat provides a nonslip and natural surface with grip that increases as you sweat. To inspire Yoga Sun Salute Print, £25, athenaart.com Hang this in your yoga space and you’ll be inspired to salute the sun every morning. To wear WG Flex Blue Roses Leggings, £79 and Crop Top, £49 – welligogs.com Made from recycled plastic bottles, this activewear set will make you feel great as you move through your yoga flow. 39

In the next issue: • It’s BBQ season! Fire up the grill and get ready with some amazing vegan-friendly recipes that will wow everyone this summer! • Kids Cook Vegan - let’s get the little ones in the kitchen with some child-friendly recipes. • Plus a selection of summer drinks, light lunches for the sunny days, and picnic ideas

ONLY £3.95 A MONTH • No Contract

• No Commitment

• Delivered direct to your door

• No Hassle

• Cancel anytime you want

• You are in complete control of your subscription

To subscribe visit plantbasedmag.com/sub

The Ultimate Hack for Busy Mornings reakfast is often the first casualty of our hectic schedules. When you’re constantly on the go there’s barely time to grab a coffee, let alone prepare a healthy plant-based breakfast. But with studies linking a morning meal to a lower risk of obesity, type 2 diabetes, and heart attacks, missing out might be a big mistake. For time-poor individuals though there’s a convenient, healthy, and delicious solution – overnight oats. When it comes to accessing the full health benefits of the humble oat, nothing beats it. Unlike oatmeal, which is cooked on the stove or zapped in the microwave, overnight oats aren’t cooked at all. This means they retain all the oat’s nutrients, keep their low Glycaemix index, and provide a lot more gut-friendly prebiotic fibre. Added bonus: soaking the oats makes them easier to digest and allows your body to better absorb their nutrients.

But even the most perfect breakfast still requires some meal prep: find a recipe, buy and measure all the ingredients, prepare the fruit and toppings… That’s where Blend My Day comes to the rescue. With their innovative range of all-in-one overnight oat bowls, you get all of the benefits with none of the effort. Delivered to your door frozen and ready to soak, they’re the ultimate hack for busy mornings. Each pot contains a 5 whole-grain porridge, superfoods, creamy layers, real fruits and crunch toppings for a perfectly balanced meal every time. All you need to do is add your favourite mylk before bed, let the magic happen overnight, and it’s ready to enjoy when you wake up! Available in 6 mouth-watering recipes including ‘Nutella’-Raspberry, Mango Coconut and Carrot Cake, they’re plant-based, dairy-

free, and gluten-free. Perfectly balanced by nutritionists, each serving contains more than 8g of plant protein and dietary fibre, and a good dose of healthy fats, so you’ll feel full until lunchtime. And with 2 portions in each pot, they’re also great value for money. With Blend My Day’s new overnight oat bowls, it’s never been easier to enjoy a healthy, filling and delicious breakfast whatever your schedule. Visit blendmyday.co.uk and get 20% off your first order with PLANTBASED20

ADVERTORIAL 41

Fitness Focus

Turmeric Cornish New Potato and Quinoa Power Bowl Serves: 1 With protein, healthy fats and carbohydrates, this is a great post-workout meal. • • • • • • 42

200g (7oz) Cornish new potatoes 400g (14oz) chickpeas 2 tsp turmeric 1 tsp paprika 1 tbsp coconut oil 80g (2.8 oz) cooked quinoa

• • • • • •

100g (3.5 oz) kale ½ tbsp olive oil 1 avocado 3 radishes Sprinkle of sesame seeds Salt and pepper

1 Preheat oven to 200°C (180°C fan)/400°F/ Gas 6. Put the coconut oil on a baking tray and place in the oven for a couple of minutes to melt. Gently wash the potatoes, slice into strips and lay flat on the baking tray, sprinkle with a teaspoon of turmeric and season. Roast for 5 minutes, whilst you drain and rinse the chickpeas. 2 Place the chickpeas in a bowl and add paprika, stirring to coat them evenly. Put the

chickpeas on the other half of the baking tray and place in the oven to roast with potatoes for a further 25 minutes. 3 Add a tablespoon of turmeric and some salt and pepper to the quinoa and mix well. Wash the kale, chop and drizzle with olive oil. Put it in bowl along with sliced avocado, and radishes and then the quinoa, chickpeas and potatoes. Sprinkle with sesame seeds to serve.

• Recipe developed by Seasonal Spuds

lants can do more than just keep us well-nourished and healthy – a plant-based diet can also shift your sports endeavours to the next level. It’s no coincidence that more and more athletes are going vegan – and reaping the benefits. There’s no magic to it; a healthy vegan diet based around fruit and vegetables, pulses, wholegrains and nuts and seeds offers huge advantages, thanks simply to its nutrient content. Its power lies mainly in these key components. 1. Plants provide healthy carbohydrates – essential for sustained energy release and to replenish muscle energy stores 2. Plants have better protein – easier for your body to digest, better ratio of amino acids than animal protein 3. Plants provide healthy fats – all the essentials, naturally low in saturated fats and no cholesterol – great for your heart and blood vessels 4. Plants are rich in antioxidants – they help you recover better and faster, keep the airways healthy and mucus-free 44

5. Plants contain fibre – it helps to keep your digestive system healthy, important to maintaining energy levels.

Better stamina Scientific research reveals that plant-based diets increase athletes’ aerobic capacity (how much oxygen you breathe in), which extends the time before exhaustion and improves performance – helpful for both strength and endurance training. Other studies have revealed that runners fuelled by plants have better-quality diets overall and increased stamina compared to their meateating counterparts. The complex carbohydrates from plants help to maintain glycogen (energy) stores in your muscles whilst also providing sustained energy release. At the same time, the lack of hard-to-digest animal protein makes you less tired.

More oxygen One of the important mechanisms by which plant-based diets make your body work

better is by improving your blood flow and oxygen supply to the muscles. The reason is that your blood vessels are healthier when you eat plant foods low in saturated fats and high in antioxidants and fibre. They contract and relax better and faster, regulating blood flow more precisely. Your blood also flows more smoothly because it’s slightly less thick (viscous) than that of meat-eaters, leading to a better exchange of oxygen and nutrients between the blood and body tissues. The natural nitrates from vegetables slightly widen your blood vessels, meaning more blood supply to the performing muscles, improving your athletic endeavour. They also stimulate faster energetic recharging of your muscles and delay fatigue.

Faster recovery Wholesome vegan diets lower the levels of inflammation in the body, which is important for muscle recovery. The micro damage that your muscles naturally suffer when you’re exercising is being constantly repaired – but

When it comes to snacks, have only a small one before you exercise and leave bigger ones for after. Your body needs energy to fuel your performance but too much food cannot be digested fast enough and can make you feel sick. It’s best to have a piece of fruit, an energy bar, or a few dates around 30 minutes before your training. Post-workout, your muscle glycogen (energy) stores are empty and you have tiny tears in your muscles. That’s why you need protein for muscle repair and some healthy carbohydrates to replenish glycogen within 45 minutes of training. That could be a plant protein shake and a banana, wholemeal pitta bread with hummus and tomato, rice/corn cakes with peanut butter or a handful of nuts and dried fruit. Depending on your type of training, you may need to increase your protein intake. An average person needs 0.8 gram of protein daily per kilogram of bodyweight. If you’re moderately active, you don’t need to worry about upping your protein but if you’re a serious athlete or want to build muscle, you’ll need to increase your intake to 1-2 grams of protein per kilogram of bodyweight. It’s easily doable with wholefoods but protein powders are a more convenient way of achieving it – the choice is yours.

Complete package damage within the body triggers small inflammatory reactions that don’t always help the mending process. A plant-based diet, with its antioxidants, phenols, polyunsaturated fats and fibre, lowers these inflammatory reactions, limits damage and helps you achieve a faster recovery. Many meat-eating athletes take antioxidant supplements but when you go vegan, you don’t need any extra help! Plant foods also make you sleep better, which helps muscle regeneration. Complex carbs (those that your body breaks down slowly as opposed to sugars) from wholegrains, pulses and fruit and veg are one of the cornerstones of plant-based diets and science shows that a carb-rich dinner makes you sleep better – you fall asleep faster and wake up less often in the night. Certain plant foods containing the amino acid tryptophan can also help to improve the quality of your sleep – pumpkin and sunflower seeds, mushrooms, broccoli, peas, beans, tofu, buckwheat, oats, dates, peanuts and leafy green vegetables.

Basic rules At each meal, you should have good sources of carbohydrates and protein, some healthy

fats and antioxidants. A recipe for a healthy meal could look like this: Wholegrains or starchy veg (wholemeal bread, whole wheat pasta, brown rice, oats, quinoa, sweet potatoes or potatoes) For complex carbs, protein, vitamins and minerals + Pulses or nuts and seeds (lentils, beans, chickpeas, edamame, tofu, tempeh, hummus, falafel, bean or veggie burgers, tofu sausages, mock meats, nuts, seeds or nut butters) For protein, complex carbs, healthy fats, vitamin, minerals, antioxidants + Fruit or vegetables (fresh, chopped in a salad, blended in a smoothie or soup, steamed or lightly cooked) For healthy carbs, fibre, vitamins, minerals and antioxidants

To be at your best, don’t forget to hydrate! It’s absolutely crucial that you drink enough water. Being dehydrated hinders your performance, recovery and your body’s natural detoxification that happens through the kidneys. Top up your diet with vitamins B12 and D that are lacking in our modern lifestyles and have a little seaweed every now and then to make sure you’re getting enough iodine and your body will work like a dream. When we run on plants, we are fuelled in the best possible way. Even though the motivation to go vegan doesn’t usually revolve around health, it’s undeniable that plants do the body good and can also make you a better athlete. For detailed information about vegan sports nutrition, see viva.org.uk/sports ■

• Viva! Health is a part of the charity Viva!. We monitor scientific research linking diet to health and provide accurate information on which you can make informed choices about the food you eat – viva.org.uk/health 45

Healthy s Dinner

Shake up your dinners with these ideas for healthy and nutritious meals that don’t compromise on flavour

Healthy Dinners • Recipe by Niki Webster, Rebel Recipes [Bloomsbury] and Be More Vegan [Welbeck] – cookbooks out now. For more recipe inspiration visit rebelrecipes.com

Spiced Smoky Tomatoes, Griddled Aubergine and Herby Tahini Serves: 2 This is such a lovely recipe. The rich spiced tomato sauce is absolutely gorgeous with the slightly charred aubergine and herby creamy tahini sauce. You just want to eat more and more all scooped up with some fresh bread. For the aubergines: • 2 aubergines, sliced lengthwise into strips • 2 tbsp olive oil • ½ tsp sea salt For the tomato sauce: • 1 large red onion, chopped • 2 tbsp olive oil • 2 peppers, diced – yellow/red/orange • 4 cloves garlic, sliced • 1 tbsp cumin seeds • 1 tbsp smoked paprika • 1 tbsp tomato purée • 1 tbsp rose harissa paste or 1 tsp harissa paste • 400g (14.1 oz) cherry tomatoes, sliced • 250ml (8.4 fl oz) water • ½ tsp sea salt • 1 bunch mint, shredded For the herby tahini sauce: • 3 tbsp tahini • Juice ½ lemon • Pinch sea salt • Small bunch coriander • Small bunch fresh mint

• 75ml (2.5 fl oz) water • 3 tbsp extra virgin olive oil Toppings: • 3 tbsp pine nuts • Fresh mint 1 To griddle the veg, add the aubergine slices to a large griddle pan with a little oil. Turn frequently until cooked through and slightly charred. 2 Alternatively, you can bake - preheat your oven to 180°C/350°F/Gas 4. Add the aubergine to a large baking tray with some oil and season well. Bake for approx. 30 minutes or until soft and a little charred. Set aside. 3 To make the sauce, fry the onion in a large pan with the olive oil for 8-10 minutes until soft and caramelised. 4 Add the pepper and garlic and fry for a further 3-4 minutes, then add the spices and stir to combine. 5 Now add the harissa and tomato purée and cook for 1 minute further. Add the chopped cherry tomatoes and water, cover the pan and simmer for 15 minutes. Stir occasionally. 6 Uncover then simmer for 10 minutes. Finally, add the salt, pepper and shredded mint. Stir to combine. 7 To make the tahini sauce, add the ingredients to a food processor or mini chopper and blitz to combine. 8 Serve the griddled aubergine with the tomato sauce and drizzle over the tahini dressing. 47

Vietnamese-Inspired Noodle Salad Serves: 3-4 Holy Moly Tomato & Mango Salsa has been used to create this delicious, fresh and crunchy salad to incorporate a tangy and punchy flavour along with a Nuoc Cham inspired sauce to coat the noodles. • 120g (4.2 oz) noodles (wheat or rice), heated in a bowl of boiling water • 1 large carrot • 4 spring onions • 3-4 tbsp of Holy Moly Tomato & Mango Salsa • Tofu beef (optional, see recipe) For the dipping sauce: • 2-3 cloves minced garlic • Thumb-sized piece of ginger, grated 48

• • • • •

1 tbsp soy sauce 1 tsp tamari or vegan fish sauce 1 tsp brown sugar 120ml (4 fl oz) water Sesame seeds, to top

1 Start by grating or julienne peeling the carrot and thinly slicing the spring onions and popping in a bowl with the noodles (that have been warmed through). 2 Mix all of the Nuoc Cham sauce ingredients together in a bowl then drizzle over the salad. 3 Add a few teaspoons of the Holy Moly Tomato & Mango Salsa, and the tofu beef (if using) and mix together then pop in a pan on a high heat and toss around to sear off the garlic. 4 Serve up with a few more teaspoons of the salsa, and sprinkle of sesame seeds.

Tofu Beef If you want to make this more of a filling salad, try this tofu ‘beef’ recipe. • • • • • •

1 tbsp tamari 1 tbsp sesame oil 1 tsp smoked paprika 1 tsp cumin ½ tsp chilli powder 1 block of firm tofu (around 250g/8.8 oz)

1 Mix together all of the ingredients except the tofu. Crumble the tofu, toss in the dressing then add to a non-stick pan and fry until crispy.

• Recipe by Lucy Parker @lucy_and_lentils for Holy Moly Dips

Charred Hispi Cabbage with Sesame Edamame and Gomashio

For the dressing: • 1 tbsp gomashio • 2 tbsp rice vinegar • 1 tbsp tamari or soy sauce • ¼ tsp coconut sugar • Squeeze lime • 3 tbsp toasted sesame oil

Gomashio is a great topping; it adds crunch and nutty saltiness. You can also sprinkle it on top of salads, soups and stews.

1 Heat a griddle or large frying pan with a little oil. Place the two sides of cabbage (inside down) onto the pan and griddle for approximately 5 minutes on a medium heat, until nicely charred.

• • • •

1 hispi cabbage, sliced in half 2 tbsp olive oil Pinch of sea salt 300g (10.5 oz) edamame beans, defrosted by running under a hot tap (in a sieve)

For the gomashio: • 4 tbsp white sesame seeds • 2 tsp black sesame seeds • ½ tsp sea salt

2 Remove from the pan and cut lengthways into quarters 3 Add back to the pan, uncooked sides down and griddle for a further 5 minutes. Remove from the heat. 4 Add the four quarters to a baking tray with

a little more oil and a pinch of sea salt. 5 Bake for 15 minutes at 180°C/350°F/Gas 4 or until the cabbage is soft on the inside and crispy on the outside. 6 To make the gomashio, dry toast the sesame seeds and salt in a pan until lightly toasted. Be careful not to burn. Set aside. 7 Add all the ingredients for the dressing to a jar and mix to combine. 8 To serve, mix the edamame and dressing in a bowl. Serve the roast cabbage on top of the edamame and sprinkle with gomashio.

• Recipe by Niki Webster, Rebel Recipes [Bloomsbury] and Be More Vegan [Welbeck] – cookbooks out now. For more recipe inspiration visit rebelrecipes.com

Thai Sauce with Zoodles Serves: 4 Zucchini (courgette) noodles, known in the plant-based world as Zoodles, are a great alternative to regular pasta, especially if you are looking for a gluten-free option. • 4 large courgettes (zucchinis), spiralized For the sauce: • 80ml (2.7 fl oz) water • 2 tbsp peanut butter • 1 tbsp tamarind concentrate • 1 clove garlic • 1 date • 1 tbsp sriracha sauce • 1 tsp Braggs Liquid Amino Acids • Juice of 2 limes For the toppings: • Handful of cherry tomatoes cut in half • 2 spring onions, chopped • Black sesame seeds 1 Put the courgette (zucchini) noodles into a large pot and turn on medium high heat. 2 Cook for about 5 minutes. 3 Add the water, peanut butter, tamarind paste, garlic, date, sriracha, Braggs and lime juice to a blender and blend. 4 After zoodles are cooked, add the tomatoes, spring onions and sauce and mix. 5 Sprinkle on black sesame seeds. • Recipe excerpted with permission from Plant Based Cooking Made Easy by Jill and Jeffrey Dalton, published by Hatherleigh Press, Ltd. Available at Amazon UK. 51

TOP TIP This recipe is open to any changes you want to make: use whatever vegetable you love the most, changing cooking times accordingly.

Moroccan Quinoa Veggie Bowl Serves: 4 Roasted vegetables on top of protein-rich quinoa and spiced chickpeas, drizzled with a zingy herby dressing, and topped with crunchy toasted nuts: you can’t go wrong with that concept. For the vegetables: • 1 large graffiti or regular aubergine (eggplant), cut into large chunks • 1 medium-size courgette (zucchini) or other green or yellow squash, cut into large chunks • 12 pearl onions, or ½ medium-size red onion, cut into small wedges • 4 garlic cloves, peeled • 2 tsp toasted sesame oil • 1 tbsp pomegranate molasses • 1 tbsp tamari For the beans: • 415g (14.6 oz) cooked chickpeas • 2 tsp toasted sesame oil • 1 tsp harissa seasoning mix or paste, or to taste • ½ tsp smoked sea salt or Diamond kosher salt, or to taste • ½ tsp ground turmeric For the grain: • 2 tsp toasted sesame oil or other oil of choice • 325g (11.4 oz) cooked quinoa, chilled 52

For serving: • Zippy Herb Dressing (see recipe), for serving • Microgreens and/or thinly sliced red or green cabbage, for garnish • Pomegranate molasses or lemon wedges, for serving • Pomegranate seeds, for serving (optional) • Fresh parsley and/or mint, for serving • Dry-roasted pine nuts and/or pistachios, for serving 1 To make the vegetables, preheat the oven to 220°C/425°F/Gas 7. 2 Place the veggie chunks, onions, and garlic cloves in a 9 × 13-inch (23 × 33 cm) baking pan. Drizzle with oil, molasses, and tamari. 3 Roast until fork-tender and caramelized, about 24 minutes, flipping once halfway through the roasting time. 4 To make the beans, while the veggies roast, in a large skillet over medium-high heat, combine all the ingredients. Cook, adjusting the heat as needed and stirring occasionally, until the chickpeas are coated, golden, and mostly dry, about 8 minutes. Transfer to a large bowl. 5 To make the grain, add the oil to the skillet to heat. Add the quinoa and cook until toasted and fragrant, about 4 minutes. 6 To serve, assemble your dinner bowls or plates by dividing all the components into 4 portions. Drizzle with dressing. Garnish as

desired with microgreens or cabbage, extra pomegranate molasses or a squeeze of lemon juice, pomegranate seeds, herbs, and nuts. Serve warm or at room temperature.

Zippy Herb Dressing Makes: about 120ml • 1 packed cup (weight varies, about 60g) fresh celeriac leaves, mint leaves, parsley leaves, or cilantro leaves. • 3 tbsp fresh lemon juice • 3 tbsp roasted pistachio oil, walnut oil, or extra-virgin olive oil • 1 tbsp tahini or plant-based Greek yoghurt • 1 garlic clove, peeled • Diamond kosher salt, to taste 1 In a small blender or food processor, combine all the ingredients and process until smooth and blended. Refrigerate in an airtight container for up to 1 week.

• Recipe from No-Waste Savethe-Planet Vegan Cookbook: 100 Plant-Based Recipes and 100 Kitchen-Tested Methods for Waste-Free Meatless Cooking by Celine Steen. © 2021 Quarto Publishing Group USA Inc. Text and photographs © 2021 Celine Steen

WIN

Giveaway worth

£210!

All Day Vegan cooking class with Cookery School Improve your vegan recipe repertoire with this five-hour vegan cooking class! You’ll learn how to cook delicious plant-based dishes that are nutritionally balanced, using real ingredients such as pulses, grains and vegetables. Cookery School only use natural and additive-free ingredients as they don’t believe in using unnatural substitute ingredients. If you’re thinking of becoming vegan, or simply want to expand your knowledge of plant-based food, this comprehensive vegan cooking course is for you. Discover more at cookeryschool.co.uk

For your chance to win, enter at plantbasedmag.com/cookery-school Closing date 16th June 2021. Terms and conditions apply. Prize only applies to All Day Vegan class. Non-transferable, not redeemable for cash, subject to availability.

Miso Soup Serves: 2

2 Once the liquid is warm, pour 2-3 tablespoons of it into a small bowl and stir in the miso paste. Set aside.

This mild miso soup is a delicious, soothing protein-infused vegetable broth that is full of nutrients and flavour.

3 Add the carrots to the broth and cook until tender, about 5 minutes. Turn heat down low.

• • • • • • • •

4 Stir the miso paste and the spinach into the saucepan with the broth. Then add the tofu. Cook over low heat for 10 minutes, being careful not to boil the soup once the miso is added. Mix through the green onions and nori.

235ml (8 fl oz) water 235ml (8 fl oz) vegetable stock 1 tbsp white miso 25g (0.8 oz) minced carrots 30g (1oz) greens (like spinach) 250g (8.8 oz) cubed tofu 1 tbsp chopped green onions 1 tbsp nori, chopped

1 Combine the water and vegetable stock in a saucepan over a medium heat.

• Recipe provided with permission from Marly McMillen with the site Namely Marly. For more delicious vegan recipes visit namelymarly.com or @namelymarly. 54

5 Pour into bowls and serve. Transfer any leftovers to an airtight container and store it in the fridge for up to 5 days.

Healthy Dinners

Mamou’s Favorite Miso Bowls

•

When the creator of this recipe, Celine Steen’s, mom visited her in 2017, she had the bad luck of falling and breaking her hip. Upon her return from a week-long hospital stay after surgery, Celine made a huge pot of miso soup that she adored, made repeatedly, and mentioned frequently.

• • •

For the sriracha tempeh: • 225g (8oz) tempeh, cut into 4 rectangles, each halved to create 2 thin rectangles • 2 tbsp tamari • 1 tbsp agave nectar • 1 tbsp vegan sriracha • 1 tsp ume plum vinegar • 1 tsp toasted sesame oil • Oil spray

• • •

For the soup: • 2 cups (weight varies, but about 320g) leftover roasted vegetables of choice (carrot chunks, bell pepper strips, broccoli florets) • 1 cup (weight varies, but about 120g)

• • •

•

leftover sautéed greens of choice (bok choy, kale, spinach) Prepared noodles of choice, for serving (optional) 80g (2.8 oz) white miso, or to taste 480ml (16.2 fl oz) hot water 480ml (16.2 fl oz) mushroom dashi or kombu dashi or vegetable broth 2 large garlic cloves, grated 2 tsp grated peeled fresh ginger (optional) Gochujang or vegan sriracha, for serving (optional) Toasted sesame oil, for garnish (optional) Lime wedges, for serving Chopped spring onions (scallions), white and green parts, for serving Chopped fresh coriander (cilantro), for serving

1 To make the sriracha tempeh, place the tempeh rectangles in a 9 × 13-inch (23 × 33 cm) baking dish. 2 In a small bowl, whisk to combine the remaining ingredients, except the oil spray, and pour the glaze onto the tempeh. Brush to apply evenly all over. Refrigerate to marinate for at least 2 hours, brushing again to apply

the marinade evenly halfway through the marinating time. 3 Once almost ready to bake, preheat the oven to 190°C/375°F/Gas 5. Lightly coat the tempeh with oil spray. 4 Bake for 8 minutes, flip the tempeh, and bake for another 8 minutes until golden brown. Set aside. 5 To make the soup, have the vegetables, greens, and noodles (if using) heated and ready to eat. 6 In a medium-size bowl, whisk to combine the miso and hot water until fully dissolved. Add the dashi, garlic, and ginger (if using) and whisk to combine. 7 Divide the vegetables and greens among four bowls. Add the noodles (if using). Ladle 1 cup (240ml) of broth on top. Crumble the tempeh, or slice it thinly, and arrange on top, along with a squirt of gochujang (if using), a light drizzle of sesame oil (if using), a wedge of lime, chopped spring onions (scallion), and fresh coriander (cilantro). Serve immediately.

TOP TIP If you don’t want to use tempeh, add any kind of tofu, or even soy curls instead.

Pasta Alla Norma Serves: 4 A Sicilian classic, Pasta Alla Norma showcases soft and velvety aubergines, rich tomatoes, oregano, garlic and basil sauce coating heaps of perfectly al dente pasta strands. • • • • • • • • • • •

2-3 medium aubergines, diced 1 large white onion, chopped 4 clove of garlic, minced 1 large fresh red chilli, sliced ½ tsp dried chilli flakes 1 tsp tomato purée 4 large fresh vine tomatoes, diced 200ml (6.7 fl oz) passata Half punnet chestnut mushrooms, sliced 1 tsp dried or fresh oregano Dried Mafaldine pasta (we used this for texture but you can, of course, use your favourite, such as spaghetti, bucatini, tagliatelle, etc) • Fresh basil or parsley to garnish

1 One important step in preparing aubergines is salting them slightly before cooking to help remove the bitter liquid that 56

resides within them. The result is a smooth, rich and creamy texture to the aubergines that helps them to soak up the flavours of the sauce rather than just the oil you use to cook them. 2 Before you prep anything else, cut the aubergines lengthways, then into 2-inch cubes, add to a colander with some paper towels underneath and toss them in a little salt. Leave to sit for 10-15 minutes whilst you prepare the rest of the ingredients. When ready, rinse the aubergine pieces and pat dry with some paper towels, then they are ready to use as you usually would. 3 In a frying pan, with a little olive or avocado oil, lightly fry the onions until translucent and then add the garlic for around 30 seconds, being careful not to let it burn. Add the chilli and the tomato purée and fry off for another minute or so, then add the diced tomatoes and the passata and bring to the boil, then reduce to a simmer. 4 Add in the aubergine you prepared earlier, the chestnut mushrooms, oregano and salt and pepper to taste.

5 Cook your pasta in a large pot of boiling water with plenty of salt as per packet instructions (deduct 2 minutes for perfect al dente pasta every time!). 6 Simmer the pasta sauce on a low to medium heat, stirring occasionally until the tomato sauce starts to reduce and thicken. 7 Reserve half a cup of the pasta water before draining and then add the drained pasta to the sauce (not the other way around) and add a little of the reserved pasta water to the pot. Increase the heat slightly, add freshly torn basil and toss the pasta in the sauce until the sauce is velvety and silky and everything is coated nicely. 8 Serve with fresh basil and a little vegan parmesan, but it’s perfectly good on its own too!

• Recipe by Hannah Parker Hannah’s Bitchin’ Kitchen, hannahsbitchinkitchen.com, @hannahsbitchinkitchen

ADVERTORIAL

“Studying this course at CNM has been the best thing I’ve ever done” Teigan May, Vegan Natural Chef Student

was amazed at the endless career possibilities when you become a Vegan Natural Chef. It felt like the perfect course for me! Why did you decide to become a Vegan Natural Chef? I’ve had a passion for cooking ever since I was young, however, I never planned to become a chef when I ‘grew up’ as I thought being a chef meant I’d have to cook in a stressful restaurant kitchen working long hours. It wasn’t until I came across CNM’s Vegan Natural Chef course that I had my ‘aha’ moment. I looked into the course and I was amazed at the endless career possibilities when you become a Vegan Natural Chef. It felt like the perfect course for me. I’d come across other chef courses in the past but none of them had a naturopathic nutrition or vegan natural food aspect like CNM’s does. Studying this course at CNM has been the best thing I’ve ever done and I’m so grateful for everything I’ve learnt so far.

What do you enjoy most about the course? I love that we get to learn from many different lecturers, all of whom come from different backgrounds with varied expertise. Every single lecturer has provided such great value. Not only do we get to spend a full day learning from them, but we’re also able to remain in contact with them and receive ongoing support if we choose to. Whilst the classes are very practical, I also like that we learn about food nutrition and how every recipe we make provides nutritional value. The course is well balanced and comprehensive.

endless. There are so many different career paths you can go down within the Vegan Natural Chef world and studying at CNM can open many doors and offer great opportunities.

What advice can you give to anyone considering a career as a Vegan Natural Chef? Do it now! Luckily the world is changing and the need for vegan chefs is increasing as more people are opting for plant-based options. Be a part of this change. If you’re someone like me who is passionate about a career revolving around food, know that your options are

• Study with CNM, UK and Ireland’s leading education provider in natural therapies. We have over 22 years’ superb track record and over 80% of CNM graduates are practising. Internationally accredited diploma courses. Visit cnmcourses.com or call 01342 777 747.

Teigan May, CNM Student in Vegan Natural Chef

Summer Corn Salad with Chive Sheese Dressing Serves: 2 This light and refreshing salad is perfect for hot summery evenings; the Chive Sheese dressing finishes off the dish deliciously. For the salad: • 4 ears corn on the cob, cooked • 1 pint cherry tomatoes, halved • 1 large shallot, diced • 2 avocados, pitted and cut into ½ inch cubes • 2 tsp fresh lemon juice • 1 tbsp fresh dill • 1 tbsp fresh chives • Salt and pepper For the dressing: • 40g (1.4 oz) Chive Sheese Spread • 2 tsp fresh lemon juice • 2 tbsp almond or oat milk 1 In a small bowl prepare the dressing by stirring together Sheese Spread, lemon juice, and almond or oat milk. Set aside. 2 Carefully cut corn kernels off the cob into a large bowl. Add cherry tomatoes and shallots, then carefully toss with avocados. Add lemon juice, dill, chives, and salt and pepper to taste. 3 Divide into bowls and drizzle with Sheese dressing. Sprinkle additional herbs on top before serving, if desired.

• Recipe by Bute Island, buteisland.com 58

Out About &

Our top tips for eating out this month Purezza opens Manchester branch The UK’s first plant-based pizza restaurant, Purezza (purezza.co.uk), has launched a Manchester branch in the city’s Northern Quarter. Based initially in Brighton, since its initial launch the pizzeria has opened branches in Camden, Bristol and Brixton, making the Manchester restaurant Purezza’s first northern location. The new branch will open at 75-77 High Street, a site previously occupied by Dough Pizza Kitchen. Purezza’s pizzas previously won National Pizza of the Year in 2018, and also received awards at the World Pizza Championships in 2019. In 2020, it was named Best Vegan Restaurant in the Brighton Restaurant Awards. Tim Barclay, co-founder and co-owner of Purezza, said: “Manchester has been on our agenda for years now. We’ve had more requests to open in Manchester than any other city in the UK, and it’s truly a pleasure to honour those requests and to finally make it happen. We’re really excited about this, and we can’t wait to welcome you through our doors.”

The restaurant is fitted out with reclaimed and upcycled furniture, and decoration has been completed with eco-friendly and organic plants. The menu consists of classics such as the Margherita, and unique pizzas such as the Parmigiana Party, which uses aubergine parmigiana and vegan sausages as toppings. Earlier in the year Purezza introduced a pizza inspired by the success of the Netflix documentary Seaspiracy. The pizza features vegan tuna and mozzarella, with 100 per cent of profits being donated to ocean charity Sea Shepherd.

Greggs trialling two new vegan menu items Following the huge success of its Vegan Sausage Roll, Greggs (greggs.co.uk) has announced it is trialling two new vegan-friendly menu items: the Vegan Sausage Breakfast Roll, and the Vegan Ham and Cheeze Baguette. A Greggs spokesperson said: “Over the coming weeks we’ll be trialling our delicious Vegan Ham and Cheeze Baguette and Vegan Sausage Breakfast Roll in a very small number of shops, with a wider launch planned for later in the year.” The breakfast roll will feature vegan savoury flavour sausages made with Quorn mycoprotein, while the baguette will include vegan ham, also made with Quorn mycoprotein, and mature Cheddar flavour slices. The two new products join the sausage roll, as well as the Vegan Steak Bake and a vegan doughnut on the Greggs menu. 60

Vegan coffee car on the shores of Derwentwater New Dawn Vegan Coffee Shop (newdawnvegancoffeeshop.com) is the brainchild of Dawn Gibson, who left her job last year to set up the business, only to be confronted with the first of the COVID-19 lockdowns. The car has a coffee machine installed, allowing Dawn to serve coffee and baked goods yards away from Derwentwater, near Keswick in the Lake District. Dawn said: “I waited until August 2020 to start trading and have continued through the last two lockdowns when it was very, very quiet (and cold!), but got to know lots of lovely local people who have become regulars. I also branched out into online orders with my cookies, flapjacks and mugs, to keep me going. As I am located on the shores of the beautiful lake of Derwentwater, I have noticed I am getting busier gradually, as people are returning for shops and pubs initially.”

Healthier Salt Substitutes How to reduce your sodium intake, by Dr. Greger s I discuss in my video Shaking the Salt Habit, the two most prominent dietary risks for death and disability in the world are not eating enough fruit and eating too much salt. Eating too little fruit kills nearly five million people every year, and eating too much salt kills four million. There are three things we can do to lower our salt intake. First, don’t add salt at the table. Research shows that one third of us add salt to our food before even tasting it! Second, stop adding salt while you’re cooking. At first, the food may taste bland, but within two to four weeks, “as the sensitivity of the salt taste receptors in the mouth become more sensitive to the taste of salt in the usual concentrations” – believe it or not – you may actually prefer the taste of food with less salt. Some of the flavourings you can use in the meanwhile instead of salt include “pepper, onion, garlic, tomato, sweet pepper, basil, parsley, thyme, celery, lime, chilli, nettle, rosemary, smoke flavouring, curry, coriander and lemon.” Even if you did add salt while cooking, though, it’s probably better than eating out, where even at non-

fast food restaurants, they tend to pile it on. And, finally, avoid processed foods that have salt added. In most countries, only about half of sodium intake comes from processed foods, so there’s more personal responsibility. In the United States, however, even if we completely stopped adding salt in the kitchen and dining room, it would only bring down salt intake a small fraction. This has led public health commentators to note how challenging it is for everyone to reduce their salt intake, since so much of our sodium intake is out of our control. But is it? We don’t have to buy all those processed foods. We can choose not to turn over our family’s health to food corporations that may not have our best interests at heart. If we do buy processed foods, there are two tricks we can use. First, try to only buy foods with fewer milligrams of sodium listed on the label than there are grams in the serving size. So, if it’s a 100-gram serving size, it should have less than 100 mg of sodium. Or, second, shoot for fewer milligrams of sodium than there are calories. For example,

if the sodium is listed as 720 and calories are 260, since 720 is greater than 260, the product has too much sodium. That’s a trick I learned from Jeff Novick, one of my favourite dieticians of all time. The reason it works is that most people get about 2,200 calories a day. So, if everything you ate had more calories than sodium, you’d at least get under 2,300 milligrams of sodium, which is the upper limit for healthy people under age 50. Of course, the healthiest foods have no labels at all. We should try to buy as much fresh food as possible because it is almost impossible to come up with a diet consisting of unprocessed natural foodstuffs that exceeds the strict American Heart Association guidelines for sodium reduction. ■ • For more information from Dr. Greger, visit nutritionfacts.org. Dr Greger is a physician, New York Times bestselling author, and internationally recognised speaker on nutrition, food safety and public health issues.

Ice reams

As summer arrives, there’s nothing better than an icy treat to help you cool off

Ice Creams

Thai Basil Ice Cream Serves: 4 The combination of Thai and Italian is a real winner, with a bit of orange zest too! • 1 can full fat canned coconut milk • 475ml (16 fl oz) almond milk (or any milk alternative of your choice) • 150g (5.3 oz) granulated sugar • Orange zest from 1½ large oranges approximately 1 tbsp • 15g (0.5 oz) Thai basil • 15g (0.5 oz) Italian basil • 3 tbsp arrowroot (or cornstarch) • ½ tsp xanthan gum • 2 tsp vanilla extract • Green food colour (optional as needed) 1 Combine both milks, the sugar, orange zest and half the amount of each of the basils into a large saucepan and heat over medium heat until it starts to bubble slightly. 2 Remove from the heat and cover it to steep for at least 30 minutes (you can do it overnight too for most intense flavour). 3 Strain the mixture, discard the basil leaves and the orange zest and then return the milk mixture to the sauce pot 4 Add the rest of the basil leaves and the arrowroot and reheat it over medium heat while stirring constantly. 5 It will start to thicken as it comes just under a boil and then you can remove it from the heat and add the vanilla extract and the xanthan gum and optional green food colour. 6 Pour into a high speed blender or a food processor and process until smooth. 7 Transfer the entire mixture to a bowl and cool to cold before pouring into your ice cream machine as per the instructions on your particular model. 8 Once it is frozen to what is more like soft serve, transfer to a container and freeze solid.

TOP TIP Ice cream will stay fresh in an airtight container in the freezer for up to 1 month.

• Recipe by Gretchen Price @the_real_gretchensveganbakery, gretchensveganbakery.com 63

Ice Cream

Ice Cream Flavours

Makes: approximately 1 litre

Chai • 1 tsp cinnamon • ¼ tsp ginger • ¼ tsp nutmeg

Get creative with flavours and try your own combinations. This ice cream is best served soon after initial freezing time, as it tends to go solid after a few days. • 200g (7oz) coconut condensed milk • 600 ml (20.5 fl oz) tinned coconut cream • 1 tsp vanilla extract 1 Line a loaf (bar) tin or 1-litre ice cream tub with baking paper. 2 Using an electric mixer, whisk together all of the ice cream ingredients for 15 minutes or until soft peaks form. You want the consistency of whipped cream.

Peppermint • ½ tsp peppermint extract • ¼ tsp spirulina • ¼ tsp vegan green food colouring • ½ tsp cacao powder

Espresso • 2 tsp ground espresso • 20g (0.7 oz) cacao powder

Rum & Raisin • 150g (5.5 oz) raisins • 50ml (1.7 fl oz) dark sweet rum 1 Put raisins and rum in a saucepan over a medium heat and bring to the boil. Remove from the heat and allow to cool. Fold through the ice cream base mixture.

Salted Caramel • 130g (4.5 oz) soft medjool dates, pitted • ½ tsp ground sea salt 1 Blend dates in a food processor with salt until a purée forms, adding water if needed. Stir the purée through the ice cream base mixture.

3 Add desired flavours (see below) and whisk to combine. 4 Transfer the mixture to the prepared container. Cover with a lid or plastic wrap and foil. Freeze overnight. 5 Remove the ice cream from the freezer 20 minutes prior to scooping. Enjoy! 64

Strawberry • 100g (3.5 oz) puréed strawberries • 50g (1.7 oz) vegan white chocolate chips • Recipe from Sweet Vegan by Nicole Maree (Hardie Grant, £10) Photography ©Elisa Watson, Jeremy Butler

WIN

Giveaway worth

£215!

12-month subscription of

Win a year’s supply of delicious vegan ice cream with a Beau’s 12 month subscription. Each month we create seasonal Pint Club exclusive flavour and pair it with one of our signature Beau’s Flavours (including our Great Taste Award-winning Raspberry, Pistachio and Coffee). Discover more at beausgelato.com

For your chance to win, enter at plantbasedmag.com/beaus-gelato Closing date 16th June 2021. Terms and conditions apply. Delivery to UK address only, prize is non-transferable. Entrants must be 18+.

Dragon Fruit Ice Pops Brighten up your summer afternoons with these eye-popping dragon fruit ice pops. • 235ml (8 fl oz) coconut milk • 60ml (2 fl oz) coconut water • 60g (2.1 oz) dragon fruit or 1 tsp dragon fruit powder • 1 tbsp maple syrup You will also need: • Ice pop moulds 1 Add all of your ingredients to a blender and mix until well-combined and smooth. 2 Pour the mix into your ice pop moulds, add the popsicle sticks, and freeze for several hours until completely frozen solid. 3 Remove from the moulds and enjoy!

• Recipe by Kelsey Riley, Planted in the Kitchen, @plantedinthekitchen 66

TOP TIP If you’re having a difficult time removing your ice pop from the mould, run it under a little warm water until you can wiggle the pop out.

Ice Creams

Peanut Butter and Garam Masala Ice Cream Don’t knock it until you try it – the peanut butter and garam masala pair beautifully in this ice cream recipe! • 1 tin full fat coconut milk • 120g (4.2 oz) crunchy peanut butter (use almond butter as an alternative) • 2 tbsp coconut sugar or date paste • 2 tsp garam masala • Pinch of chilli • Pinch of sea salt, or smoked salt • ½ tsp tapioca or cornstarch 1 Put all of the ingredients, except tapioca, into a pan and gently heat up. 2 When the mixture starts to bubble, add tapioca and mix well using the whisk, ensuring there are no lumps. Cool it down completely, and transfer to a chosen plastic container (we recommend 10-15cm square) and place in the freezer. 3 If you can, stir the ice cream every 20 minutes for at least the first two hours, to ensure it becomes fluffy. You can also freeze for around 4 hours, remove from the freezer, chop roughly and blend in a high-speed blender, and freeze again. • Recipe by Magda Zuber, @fearless_plant_life 67

Raspberry Popsicles

1 Whizz the raspberries with the sugar, lime juice and salt in a high-speed blender.

Makes: about 3 2 Spoon the liquid into a popsicle mould. The combination of flavours in these popsicles mean that they melt in the mouth perfectly! • • • •

125g (4.4 oz) raspberries 20g (0.7 oz) raw unrefined cane sugar ½ lime juice Pinch of salt

You will also need: • Popsicle mould • Ice cream sticks

3 Put an ice cream stick in each mould and freeze for a few hours. 4 When ready to serve, pop out popsicle to release. 5 As an option, decorate with some desiccated coconut before serving. • Recipe by Edward Daniel © For more recipes see ethivegan.com

Cover recipe 68

Ice Creams

Cacao Ice Cream with Hazelnut Praline The delicious flavours in this homemade ice cream make it a perfect after-dinner treat. For the cacao ice cream: • 150g (5.3 oz) almonds, blanched • 200g (7oz) creamed coconut • 100g (3.5 oz) raw unrefined cane sugar • 50g (1.7 oz) cacao powder • 400ml (13.5 fl oz) filtered water • 1 tsp vanilla extract • 1 tsp arrowroot For the hazelnut praline: • 75g (2.6 oz) hazelnuts • 15g (0.5 oz) cocoa butter, melted • 2 tbsp maple syrup • Pinch of salt 1 Preheat oven to 180°C/350°F/Gas 4 (or if a convection oven to 160°C/320°F). 2 Make the praline by placing the hazelnuts in an ovenproof dish, then bake in the oven for 15 minutes. 3 Remove the hazelnuts from the oven and place in a sieve over a mixing bowl and shake out the hazelnut skins. Use the back of a spoon, if necessary. 4 Separate out two thirds of the blanched hazelnuts and place in a high-speed blender with the melted cocoa butter, maple syrup and salt. Place into a bowl. 5 Using a knife, break the remaining hazelnuts into small pieces and add to the bowl. Cover and set in the fridge for about 4 hours. Set to one side. 6 Whizz the ice cream ingredients in a highspeed blender until fine. 7 Transfer to an ice cream maker and mix for 30 minutes. Place in a large plastic container. 8 Break the hazelnut praline into small pieces and scatter into the container, or alternatively use ice cream moulds to create individual ice creams. 9 Transfer the ice cream into a freezer until frozen. 10 Defrost as needed. Serve. 11 As an option, sprinkle the ice cream with cocoa nibs.

Pistachio Kulfi

2 Place all the ingredients in a high-speed blender and blend till fine.

Makes: 5-6 Pistachio Kulfi is reminiscent of going to Indian dessert shops and picking wonderful sweets to savour. This ice cream is easy to put together and tastes great for a summer treat. • • • • • •

400ml (13.5 fl oz) coconut milk 200g (7oz) creamed coconut 50g (1.7 oz) pistachios 100g (3.5 oz) raw unrefined cane sugar 4 cardamon pods, seeds 1 tsp rose water

You will also need: • Kulfi pots • Ice cream sticks 1 If the creamed coconut comes in a plastic bag, place in hot water to loosen.

3 Transfer all ingredients to an ice cream maker and leave mixing for about 45 minutes. 4 Spoon the kulfi into the kulfi pots and place an ice cream stick in the centre. Stack the kulfi upright and place in a freezer until frozen. 5 When ready to serve, get some hot water around the outside of the pots to loosen the kulfi and serve immediately. 6 As an optional decoration, garnish with some chopped pistachios and rose petals.

Ice Creams

Sweet Potato No-churn Chocolate Ice Cream Serves: 4-6 Sweet potato ice cream might sound unusual, but it really works! • 250g (8.8 oz) baked sweet potato (weight after baking) – around 2 big ones • 100g (3.5 oz) pitted Medjool dates (approx. 7-8 pieces) • 2 heaped tbsp creamy peanut butter • 350ml (11.8 fl oz) full fat coconut milk • 3 heaped tbsp cocoa powder • 1 tsp vanilla extract • Generous pinch of salt • 1-2 tbsp maple syrup (adjust depending on your desired level of sweetness) • 155g (5.4 oz) pitted and chopped cherries • 2-3 handfuls vegan chocolate chips 1 Preheat oven to 200°C/400°F/Gas 6. Dice sweet potatoes, and cook until tender. 2 Once done, remove from oven and allow to cool. 3 In the meantime, soak the pitted dates in warm water until soft. 4 Place all the ingredients except for chocolate chips and cherries in a blender, blend until completely smooth and creamy. If the consistency is too thick, add some water in which the dates were soaking. 5 Pour half of the ice cream mixture into a loaf pan, then sprinkle with vegan chocolate chips and chopped cherries. Mix with a spoon. 6 Pour in the remaining half; if you wish, add more chocolate chips and cherries. Cover the loaf tin with plastic wrap and place it in a freezer. Freeze for at least 4 hours or overnight. 7 To make your ice cream even creamier stir the ice cream every 30 minutes (after putting it in a freezer) until it is solid. 8 When ready to serve take it out of the freezer and let it sit at room temperature for around 10-15 minutes to soften slightly.

• Recipes and images by Joanna Asiukiewicz, @foodography_by_joanna 71

Blueberry Earl Grey Popsicles Makes: 8 Blueberry popsicles with a delicious and refreshing Earl Grey tea twist! Made with only a handful of ingredients, these dairy-free frozen treats are easy to make and perfect for hot summer days! • • • •

500ml (17 fl oz) water 280g (9.8 oz) fresh or frozen blueberries 50g (1.7 oz) granulated sugar ⅛ tsp salt

• 2 Earl Grey teabags (use decaffeinated if desired) • 1 tsp vanilla extract You will also need: • Popsicle mould 1 Combine the water, blueberries, sugar and salt in a small pot over medium heat and bring to boil. Reduce the heat and simmer the berries for 2 minutes. Remove from heat. Add the Earl Grey tea bags and steep for 3 minutes. Remove the tea bags from the pot. 2 Pour the mixture through a fine mesh sieve, a bit at a time over a bowl. Press the

• Recipe by Bronwyn Fraser, Crumbs & Caramel. crumbsandcaramel.com, Instagram: @crumbs.and.caramel 72

berries against the sieve with a large spoon to squeeze out their juices. Stir the vanilla into the blueberry Earl Grey tea. Let cool until safe to pour into popsicle moulds. 3 Carefully fill your moulds, leaving about ¼ inch of room at the top as the popsicles will expand as they freeze. It’s easiest and the least messy to use a jug or pitcher with a spout to do this. Wipe any excess from the top so that it doesn’t freeze and make unmoulding difficult. Add the popsicle sticks and freeze for at least 5 hours or overnight.

Ice Creams

No-churn Pineapple Basil Sorbet Serves: 8 Pineapple and basil are a dream combo. Sweet and just a touch earthy with tropical notes. A fun variation on this recipe is to pour this mixture into popsicle moulds! The faster you move from blending to freezer, the less icy the final sorbet will be. • 1 bag (16 ounces/455 g) frozen pineapple tidbits • 1 can (20 ounces/567 g) crushed pineapple, with juices • 120ml (4 fl oz) agave • 10g (0.5 oz) packed fresh basil 1 Add the frozen pineapple, crushed pineapple and its juices, agave, and basil to a blender. Blend just long enough to reach a smooth consistency. Do not overblend as the frozen pineapple will begin to warm and the texture of the sorbet will get icier. 2 Transfer to a standard-size loaf pan, and press plastic wrap to the top of the mixture to push all of the air out of the pan. Freeze overnight.

TOP TIP If you wish to use 2 cups (330g) of fresh pineapple in place of the frozen, you will need to use an ice cream maker. An ice cream maker will aerate the mixture and keep the ice crystals small so the texture does not get too icy. 73

NUTRITIONIST'S NOTEBOOK

Peaches, Nectarines and Apricots What the juicy, sweet, delicious fruits have to offer, by Veronika Charvátová MSc

ho doesn’t like peaches, nectarines and apricots? Find out what they have to offer and how they differ from each other.

Family resemblance Both peaches and apricots originally come from China but have a long history of cultivation all over the world. Nectarines are the same species as peaches, the only difference being their gene for the fuzzy hair – nectarines are just hairless peaches. Apricots look similar and belong in the same family but are a different species. Their closest relatives are other stone fruits, such as plums, cherries or almonds. 74

Peaches and nectarines One fresh peach or nectarine will cover about 10 per cent of your daily vitamin A needs and some 15 per cent of vitamin C requirements. Vitamin A, supplied by plant foods as betacarotene (a molecule that your body turns into vitamin A), is essential for healthy vision, skin and mucous membranes. Vitamin C is crucial for tissue repair, healthy skin and immune system. Peaches and nectarines also nicely contribute to your vitamin E and K intake and offer small amounts of iron, potassium and magnesium. Add to this the fact that they are low in calories and high in antioxidants and you’ll see why these fruits are not just tasty but also great for your health.

Each piece contains around two grams of fibre, which slows down your digestion of the sugars naturally present in the fruit. It also feeds the good bacteria in your gut and keeps your digestive system healthy. All varieties and shapes of peaches and nectarines, including flat or doughnut ones, have a similar nutrient content. They may vary in colour and size but research shows they are all equally nutritious – just bear in mind that to get the same quantity of nutrients found in one ‘normal’ peach, you may need to eat two doughnut peaches because they’re so small. According to one study, peaches may be able to reduce allergic reactions as in some people, peach extract reduced the histamine

carotenoids and polyphenols in organic and non-organic apricots, the organic ones came out on top!

Dried fruit

production in response to a trigger. Histamine is a substance released in your body during an allergic reaction and it causes symptoms such as sneezing, coughing or crying. On the other hand, people with birch pollen allergies may also be allergic or sensitive to peaches and nectarines because the protein in birch pollen is similar to the protein in peaches. Symptoms include an itchy mouth or throat or swelling of the lips, mouth, tongue or throat.

Tinned peaches An old time favourite, tinned peaches are usually soaked in sugary liquid. While they are delectably sweet and soft, their sugar content, even if you rinse them, is very high. Some companies have replaced the syrup with grape juice concentrate but it’s just a marketing trick to make it sound healthier – both liquids are so sugary it doesn’t make much difference. Tinned peaches retain their betacarotene (vitamin A) content but most of the other nutrients are lost in the process of tinning, notably vitamin C and all the antioxidants. Treat them as if they were a piece of cake – as an occasional treat but nothing more.

Apricots Three apricots provide you with 40 per cent of your daily vitamin A requirement in the form of beta-carotene and they also pack a healthy amount of vitamin C (18 per cent of the

recommended daily intake) and small doses of B vitamins and minerals, such as calcium, magnesium and iron. Three apricots contain very similar amounts of fibre and protein to one peach or nectarine – two grams of fibre and 1.5 grams of protein – so are on a par in terms of nutrient content. Compared to peaches and nectarines, however, apricots have lower sugar and water content, which means they keep longer.

Health defenders All three fruits are great sources of antioxidants called polyphenols and carotenoids, some of which also provide the pigments responsible for those yellow, orange and red hues so characteristic for peaches, nectarines and apricots. Polyphenols and carotenoids not only protect your body from everyday damage caused by free radicals, they also reduce your risk of cancer, heart disease and age-related health issues. Organic fruits contain more antioxidants than conventional ones and the same applies to dried fruit. In tests comparing both

Why are dried nectarines rare but there’s plenty of dried apricots and peaches? The answer is simple – the fuzzy skin of peaches and apricots makes them less prone to bruising and slightly prolongs their shelf life so they are easier to handle and process. Some are directly grown to be dried. On the other hand, nectarines are usually grown to be sold fresh and because their thin skin and high water content makes them more vulnerable to damage and deterioration, more of them also go to waste. Apricots contain less water than peaches and so are easier to dry and because they taste great, are hugely popular. When apricots (or any fruit for that matter) are treated with sulphur dioxide (E220) during the drying process, it preserves their orange colour. This sulphite is accepted as safe unless you’re sensitive to it – and many people are! Asthma sufferers are particularly likely to react to sulphur dioxide, which can trigger an attack. In others, it can cause asthma-like symptoms such as wheezing and difficulty in breathing. If you’re affected, the only solution is to avoid sulphur dioxide so always check the ingredients! On the other hand, unsulphured apricots (and peaches too) go naturally brown when they’re dried but are safe to eat by everyone, including asthma sufferers. Even better, organic dried apricots offer plenty of antioxidants and vitamin A and none of the chemicals that conventional apricots may be sprayed with. When fruit is dried, the relative concentration of nutrients is increased, so just six pieces of dried apricots or four halves of dried peaches provides 10-20 per cent of your daily iron requirement.

Enjoy! Fresh peaches, nectarines and apricots make a great snack or smoothie ingredient but they work just as well in salads, finely diced in salsas, or sliced on top of cakes. Dried apricots are a superb year-round staple, providing healthy energy, iron, fibre and antioxidants – so why not make them your regular snack? ■

■ Viva! Health is a part of the charity Viva!. We monitor scientific research linking diet to health and provide accurate information on which you can make informed choices about the food you eat – vivahealth.org.uk 75

Homemade Bread There’s a reason that bread has been a staple for thousands of years; it’s too good to ignore

Homemade Bread

Beer Naan Bread Makes: 4 large naans Soft, chewy, and a little charred, these fat naan breads are great with a curry or to make a wrap. You can use pretty much any beer you like, but something malty and/or low in bitterness is best – such as Pale Lagers, Witbiers, and Porters. • • • • • • • •

25ml (0.8 fl oz) warm water 1 tsp white sugar 1 tsp instant yeast 250g (8.8 oz) plain flour, plus extra for dusting 3 tbsp vegan plain natural yoghurt 75ml (2.6 fl oz) beer 1 tbsp olive oil 2 tsp salt

1 Combine the warm water, sugar, and yeast and stir to activate – leave for around 5 minutes. Meanwhile, in a large bowl, stir together the flour, yoghurt, beer, oil, and salt, and then add the yeast mix and combine into a dough. Knead the dough for 5 minutes, then put it back in the bowl, cover with clingfilm, and leave in a warm place to prove for 1-2 hours, until the dough has doubled in size. 2 Place the dough on a clean, floured surface and punch it around a bit, knocking out the air and folding and kneading it for a few minutes. Then divide into four equal pieces. 3 Set a large frying pan on a medium-high heat on the stove-top and while it warms up, roll out the first piece of dough into a large flatbread, about the size of your skillet. Put it into the dry pan and cook for 1-2 minutes – you’ll know when it’s time to flip it as air bubbles will begin to form. Cook for another minute or two on the other side, then set aside (you can wrap it in aluminium foil to keep warm) while you cook the others.

• Recipe from Beer & Veg by Mark Dredge will publish on 8th June (CICO, £18.99) Photography by Stephen Conroy © CICO Books 77

• Recipe by Caitlin Conner @plant.well, beplantwell.com

Homemade Vegan Bread Makes: 1 loaf Simple and delicious homemade vegan bread recipe with only 5 ingredients! Crispy on the outside and soft and fluffy on the inside. • • • • • •

500g (17.6 oz) all-purpose flour 1 packet active dry yeast 295ml (10 fl oz) warm water 1 tsp sugar ¼ tsp salt 2 tbsp melted vegan butter (optional)

1 Heat water until just warm to touch (not over 43°C/110°F), and mix in sugar. Pour yeast on top and do not stir in, let it sit for 10 minutes until frothy. 2 Mix together salt and flour and set aside. 78

3 When yeast is done, pour into a bowl and add flour mixture. 4 Mix with your hands or a spatula just until all the dry bits are mixed in. It will be a wet dough but it will become more manageable after it rises. 5 Lightly flour the outside of the dough but don’t mix it in, this just makes it easier to remove later. 6 Let dough rise, covered, for 1 hour in a dry, warm place. We like to set the oven to its lowest setting and then turn it off for 5 minutes, and let it rise in there, but you can also just place it on the counter. 7 Once risen, flour a flat surface and roll out dough, lightly flouring the bottom if sticky. Pull small portions of the edges towards the middle and gently squish down until the dough is more elastic.

8 Place in a lightly oiled bowl and rise again, covered for 30 minutes. Then preheat your oven to 230°C/450°F/Gas 8. 9 Place dough in an oiled pan and place in the oven, covering the top with a lid or a baking or pizza tray to help trap heat inside. Gently slice some shallow slits on the top so it bakes all pretty! You can also add some melted vegan butter to the top if you’d like, it’s optional but makes for a more golden and crispy texture. 10 Bake for 30 minutes, then remove top and bake for another 8-12 minutes until the top is nice and golden. You can also check it by placing a butter knife into the centre of the bread, if it comes out clean without any batter the bread is done. 11 Allow to cool for a few minutes inside the pan and then transfer to a cooling rack.

Homemade Bread

Mooli (Long White Radish) Paranthas

2 Add the chopped spring onions and fry on medium heat until soft, about five minutes. Add the crushed garlic and chilli, stir and cook for a minute or so.

Makes: 6 These flatbreads are easily made gluten-free by using the relevant chapati flour. For the filling: • 1 tbsp oil • 1 tsp of cumin seeds • 3 spring onions, (just the white and some of the tender light green part above it) finely chopped • 1 clove garlic, crushed or finely grated • ½ green chilli, finely chopped • ¾-1 tsp salt • ¼ tsp turmeric • ¼ tsp garam masala • 1 large white mooli, grated coarsely (readily available from an Asian grocers) For the dough: • 200g (7oz) chapati flour or gluten-free chapati flour • 100g (3.5 oz) of cooked mooli filling • 70-80ml (2.3-2.7 fl oz) water • Extra chapati flour for dusting and rolling out • Oil to brush each side of the parantha 1 To make the filling, heat the oil in a frying pan. Add the cumin and allow it to sizzle.

3 Add the salt, turmeric and garam masala, stir to incorporate into the fried onions. Cook for a further minute or so. 4 Add the grated mooli, stir and cook on medium heat until it’s soft and cooked, stirring occasionally, about 10-15 minutes. 5 Take off the heat and set aside to cool. 6 To make the dough, place the flour in a bowl. Add the mooli filling, mix the contents together until a crumb like structure forms. 7 Pour in the water a small amount at a time, mix/knead to form a pliable dough. Knead for a few minutes until the dough feels smooth, dipping your fingers in the water to add small amounts of additional water if needed. 8 Cover the bowl with cling film and allow the dough to rest for 10 minutes. 9 Place the tawa or frying pan on the hob and heat on a medium to hot setting. 10 Knead the dough once again for a couple of minutes then divide into six portions. If the dough feels too soft at this stage, roll it in a thin dusting of dry chapati flour.

11 Starting with one portion, knead this again using your hands to form a ball and then flatten slightly with your fingertips. 12 Dust each side lightly and roll out into a circular parantha approximately 6 inches in diameter using additional flour to dust where/if needed. 13 Place the parantha on the hot tawa and allow it to cook partially on one side for a couple of minutes. Turn the parantha over and allow this (raw) side to cook for a few minutes checking a couple of times and pressing lightly around the edges if needed to ensure this side is fully cooked. 14 Turn the parantha back over once this side is fully cooked and coat the cooked side of the parantha with some oil (¼ teaspoon). Turn the parantha over once again and repeat the oil coating process on this other side. Turn over once more and gently cook for a further 30 seconds or so. The parantha should be crisp on both sides yet soft in the middle. 15 Remove from the tawa and place the parantha in a clean tea towel folded over on a warm plate. Repeat steps 2 to 8 above until all paranthas have been made. Serve piping hot with any curry, a pickle or chutney, and yoghurt.

• Recipe by Usha’s Very Own, ushasveryown.com

Olive Bread with Chunky Olive Paste Makes: 1 loaf Add deep flavour to your bread with the addition of black olives, enhanced further with some chunky olive paste. For the bread: • 375g (13.2 oz) strong white bread flour • 125g (4.4 oz) dark rye flour • 10g (0.3 oz) fresh yeast • 10g (0.3 oz) Maldon sea salt • 350ml (11.8 oz) warm water • 20 black olives, stones removed, halved For the olive paste: • 180g (6.3 oz) black olives, Provencal, stones removed • 3 tsp herbs de Provence • 30ml (1 fl oz) extra virgin olive oil 80

You will also need: • 2 x 500g loaf tins • Grease a large mixing bowl with olive oil 1 Insert the dough hook in the stand mixer and lock the head into place. Add in the flours. Crumble the fresh yeast on one side of the bowl and add the salt on the opposite side of the bowl. Pour in the warm water. Click the bowl into place and turn the dial to speed 2 and kneed to two minutes. Add in the black olives. Continue to knead for another 8 minutes. The dough should be smooth and elastic.

4 Preheat the oven to 200°C/400°F/Gas 6. Remove the dough and knock back and air. Turn out onto a light floured surface and divide into two. Shape into loaves and place seam side down into the loaf tin. Repeat with remaining dough. 5 Bake in a preheated oven for 50 minutes. Cool in the tin for 15 minutes before removing. Serve warm with the chunky olive paste.

2 Turn out the dough into the greased bowl and cover with cling wrap. Prove for 45 minutes. 3 Place 180g of stoned black olives, the herbs and extra virgin olive oil in a mini chopper and blitz until you have a paste. Place to one side.

• Recipe by Lisa Marley, lisamarleychef.com

Sesame Loaf Makes: 1 loaf This is a rustic whole-grain bread with a light texture and a chewy crust. • 180ml (6 fl oz) + 2 tsp non-dairy milk (oat, almond, soy, etc.) • 180ml (6 fl oz) lukewarm water • 2¼ tsp (1 packet) active dry yeast • 1 tsp salt • 390g (13.7 oz) spelt flour, plus extra for dusting • 2 tsp sesame seeds 1 In a large bowl, combine 180ml milk, water, yeast, and salt. 2 With a spoon, mix in the flour until the ingredients are well combined. 82

3 Cover the bowl with a clean dishcloth and let the dough rise in a warm room for 2 hours or until it has doubled in size. The dough will be soft and slightly sticky. 4 Sprinkle a little flour over the surface of the dough to keep it from sticking to your hands. 5 Form the dough into a football-shaped oval. Place the dough on a parchment-lined baking sheet. 6 Brush the top of the loaf with the remaining 2 teaspoons of non-dairy milk. With a serrated knife, slice the centre of the loaf lengthwise. 7 Sprinkle the top of the loaf with sesame seeds and lightly press them into the top. 8 Preheat the oven to 220°C/425°F/Gas 7. Let

the loaf rest while the oven is preheating. 9 Bake the bread for 30 minutes or until it’s golden and the loaf sounds hollow when you tap the bottom. 10 Let the bread cool completely before slicing it, unless you’re planning on eating the whole loaf while it’s still warm.

• Recipe from The Alternative Flour Cookbook by Kim Lutz, RRP £16.99, Sterling Epicure, available online & from all good bookshops. Photo credit: Shutterstock/Alina Ptashka

• Recipe by Daniel Farrow, owner of The Gatherers, @danielfarrow_

Focaccia Bread Recipe This Italian bread recipe is a firm favourite! Chewy, crispy focaccia is perfect on its own, or with soups and dips. • 500g (17.6 oz) strong white flour or 00 flour • 50g (1.7 oz) semolina flour • 1 tsp salt for bread mixture, and extra to taste • 4-5 tbsp olive oil • 14g (0.5 oz) dried yeast Optional toppings: • Olives, rosemary, capers, sundried tomatoes, garlic (get creative!) 1 Mix the flour, semolina and teaspoon of salt in a bowl. Mix 300ml (10 fl oz) of tepid water with 4 tablespoons of olive oil and the yeast. Add the liquid to the flour mixture and mix with a wooden spoon or a fork until it comes together. Remove from the bowl and place on a lightly floured surface (we like to use a bit of extra semolina flour), then knead using your hand for roughly ten minutes (you can

use a mixer if you prefer). The dough should become smooth and elastic. 2 Place the dough in a bowl with an extra drizzle of olive oil, cover the bowl with a tea towel and allow to rise in a warm place for up to an hour so it doubles in size. At this point, preheat your oven to 200°C/400°F/Gas 6. 3 Now add a drizzle of oil and pinch of salt to the bottom of a baking tray (this will make the bottom salty and crispy!). Place the focaccia dough in the tray and poke and stretch the dough to the edges. 4 If adding toppings, place your desired toppings on top of the focaccia and poke them slightly into the dough. We like to add olives, sundried tomatoes and fresh rosemary (this recipe works very well with garlic, too.) 5 Finally, drizzle the top of your focaccia with olive oil and a pinch of salt and bake in the oven for 25-30 minutes or until golden and crispy on top! 83

Super Easy, FoolProof Beer Bread Makes: 1 loaf The name says it all. When unexpected guests arrive and you need a hot loaf of bread to go with your dinner or barbecue, this is your go-to recipe! • 500g self-raising flour or gluten-free flour with 2 tsp baking powder and 1 tsp xanthan gum • 1 x 330ml beer, preferably ale • 1 tsp fine Himalayan salt • 1 tbsp extra virgin olive oil 1 Preheat the oven to 180°C/350°F/Gas 4. Grease a loaf pan (12 x 18 cm) with cooking spray or coconut oil. 2 Combine the flour, beer and salt to form a loose dough and all the flour is just incorporated. Do not overmix. 3 Add the mixture to the bread pan and bake for 45-50 minutes, or until the bread sounds hollow when you tap the top. 4 Remove from the oven and drizzle with a splash of olive oil and ground salt. Serve immediately.

• Recipe extracted from Made with Love & Plants by Tammy Fry (Penguin Random House South Africa). Photography by Nigel Deary and Sonja Wrethman

Sweet Potato Flatbread

4 Combine gluten-free flour, arrowroot flour, and baking powder into a medium sized mixing bowl and stir.

Serves: 8

5 Add blender mixture to the bowl with the flour mixture and stir well.

This delicious recipe delivers that dense bread texture with a rich, charred, and slightly sweet flavour. The ‘bread’ is made mostly of sweet potatoes, so this is a great way to get in some more root vegetables and tastes too good to be good for you! • • • • •

1 large sweet potato 1 Medjool date 135g (4.7 oz) gluten-free flour 65g (2.3 oz) arrowroot flour 1 tsp baking powder

6 Divide into 8 balls. 7 Place each ball onto a piece of baking paper sprinkled with gluten free flour and press into flat circles. 8 Fry flatbreads on a cast iron griddle or nonstick pan.

1 Peel and dice up 1 large sweet potato. 2 Boil until soft. 3 Place cooked sweet potato into a blender with the date and blend until there are no more date chunks.

• Recipe excerpted with permission from Plant Based Cooking Made Easy by Jill and Jeffrey Dalton, published by Hatherleigh Press, Ltd. Available at Amazon UK. 85

Twist Bread with Pesto and Sun-Dried Tomatoes Makes: 2 loaves Pack this delicious bread dough with its tasty filling, and eat it straight out of the oven – you won’t regret it! For the bread dough: • 1½ tsp instant yeast • 250ml (8.4 fl oz) lukewarm water • 1 tbsp olive oil • 1 tbsp sugar • 1½ tsp salt • 1 tsp garlic • 1 tsp dried basil • 380g (13.4 oz) all-purpose flour For the filling: • 90g (3.1 oz) spinach • 30g (1 oz) sun-dried tomatoes in oil • 2 tbsp oil from the tomatoes • 7g (0.2 oz) fresh basil leaves • 3 garlic cloves • Pinch of salt • 2 tbsp nutritional yeast • 1½ tbsp lemon juice 1 In a large bowl, combine the yeast and lukewarm water. Mix until yeast dissolves. Add oil, sugar, salt, garlic and basil and a bit of flour and mix with a wooden spoon. Add the remaining flour and mix until it comes together and forms a rough dough. 2 Place the dough on a flat surface and knead it for around 7-10 minutes until it becomes smooth and elastic. If it is difficult to work with, spread some flour on the surface. Drizzle bowl with some olive oil (bottom and sides), then place the dough in it, cover with a tea towel and leave in a warm place for around 60-90 minutes (until it doubles in size). 3 In the meantime, prepare your pesto. Place all the ingredients in a food processor and blend until you get a creamy, smooth consistency. If needed, add some more water or olive oil to achieve desired consistency. You can also use a store-bought vegan pesto if you prefer and add some chopped sun-dried tomatoes. 4 Once the bread dough has doubled in size, punch it down a few times to knock out the air. Divide it equally in 2 and roll out each piece into a rectangle – roughly 1cm thick. Using a spatula spread the filling on both pieces evenly but make sure that you leave the edges without the filling. Roll the dough up lengthwise so that you end up with long log. Cut it lengthwise in half (make sure it is seam side down) to create two long stripes and then carefully overlap each stripe with each other in order to create a twist. Tuck the ends underneath the babka and transfer into a lightly greased tray. Repeat with the second log. If you want smaller babkas, you can cut each rope into smaller ones before placing it on a tray. 5 Cover the loaves and let them rise for 30-40 minutes more. While they are rising, preheat your oven to 180°C/350°F/Gas 4. Brush the twists with some olive oil or plant-based milk and bake for 30-35 minutes until golden brown.

• Recipes and images by Joanna Asiukiewicz, @foodography_by_joanna 86

Homemade Bread

• Recipe excerpted with permission from Plant Based Cooking Made Easy by Jill and Jeffrey Dalton, published by Hatherleigh Press, Ltd. Available at Amazon UK.

The Mother of All Gluten-Free Breads Serves: 8 This bread slices well, toasts up nicely, has a slightly spongy feel, and yet is dense and satisfying in a way no store-bought breads can even imagine. • • • • • • • • •

70g (2.4 oz) buckwheat 90g (3.1 oz) quinoa 120g (4.2 oz) gluten-free oats 40g (1.4 oz) chia seeds 40g (1.4 oz) psyllium husk 1 tsp aluminium-free baking powder ½ tsp aluminium-free baking soda 65g (2.3 oz) unsweetened apple sauce 350ml (11.8 fl oz) water

1 Soak buckwheat and quinoa in water overnight. 2 Preheat oven to 175°C/350°F/Gas 4. 3 Rinse and drain buckwheat and quinoa. 4 Place all ingredients into a food processor and mix. 5 Pour into a silicone bread pan or lightly oiled bread pan. 6 Bake for 1 hour. 7 Remove from the pan and let cool. 87

Awesome

Aquafaba The starchy liquid from a can of chickpeas is a perfect egg replacement!

Aquafaba Recipes

Carrot Cake Sandwich Cookies Makes: 8 What’s better than a cookie? Two cookies sandwiched together with buttercream! For the cookies: • 80g (2.8 oz) vegan butter or margarine • 90g (3.1 oz) coconut or light brown sugar • 100ml (3.3 oz) aquafaba • 1 tsp vanilla • 140g (5oz) plain or gluten-free plain flour • 110g (3.8 oz) oat flour (oats ground into a flour) • 1 tsp baking powder • 1 tsp bicarbonate of soda • A pinch of salt • 1 medium-large carrot, grated (100g/3.5 oz) • 60g (2.1 oz) raisins • 25g (0.8 oz) desiccated coconut For the buttercream filling: • 50g (1.7 oz) vegan butter • ½ tsp vanilla • 200g (3.5 oz) icing sugar • 1½ tbsp plant milk 1 Preheat the oven to 180°C (160°C fan)/350°F/Gas 4 and line 2 large baking sheets with parchment paper. 2 Beat together the butter and sugar for the cookies until smooth and light. In a separate bowl, whisk the aquafaba for 1-2 minutes with a hand-held whisk until there are bubbles. 3 Add the beaten aquafaba into the butter mix with the vanilla and mix (it will curdle). 4 Now pour in the plain flour, oat flour, baking powder, bicarbonate of soda and salt and stir to a sticky dough. 5 Fold in the grated carrot, raisins and coconut. 6 Use a medium-sized ice cream scoop to scoop the cookie dough into balls onto the baking trays. Leave a few centimetres around them. 7 Bake for 12-14 minutes, turning them round halfway through to bake evenly, until golden brown. 8 Leave to cool fully. Meanwhile, make the buttercream filling. Beat the butter until light and fluffy and gradually beat in the vanilla, icing sugar and milk to a smooth consistency. 9 Once cool, pipe or spread half of the cookies with the buttercream and sandwich together with a second cookie. 10 Store in the fridge in an airtight container for 3 days but leave to reach room temperature before eating.

• Recipe by Amy Lanza, Nourishing Amy, nourishingamy.com 89

• Recipe by Maria Rose of Damn Tasty Vegan, damntastyvegan.com

High Protein Breakfast Casserole Serves: 8 Easy to make, healthy, delicious and high in protein; this is a great vegan breakfast or brunch idea. For the vegan egg batter: • 200g (7oz) dry yellow split mung beans (also called moong dal) soaked overnight • 240ml (8 fl oz) aquafaba • 120ml (4 fl oz) water • 2 tbsp vegan butter or neutral oil • ½ tsp salt • 1 tsp garlic powder • 1 tsp onion powder • ¼ tsp turmeric • 3 tbsp nutritional yeast • ½ tsp black salt (kala namak) For the casserole fillings: • 340g (12oz) bag of frozen bell pepper and onion blend 90

• 3 vegan breakfast sausage patties or any vegan ground sausage (you can substitute for black beans if you can’t find these) • 5 white button mushrooms, sliced • 1 tsp soy sauce • 450g (1lb) bag of frozen hash browns • 1 bag shredded vegan cheese (e.g. Follow Your Heart, Violife or Daiya) 1 Soak your mung beans overnight. Drain and rinse the next day 2 Pre-heat oven to 180°C/350°F/Gas 4. 3 Place all of the vegan egg batter ingredients in a blender and blend on high for 1-2 minutes. 4 Pour 1 tablespoon of oil in a sauté pan on medium heat. Sauté the pepper and onion blend until translucent (about 5 minutes). 5 Add the vegan sausage, mushrooms and soy sauce and sauté until veggies are lightly caramelized (about 5-8 minutes).

6 Oil a 9×13 inch casserole dish and cover the bottom with frozen hash browns. 7 Add a layer of vegan cheese on top. Add a layer of the sausage, pepper mushroom blend on top of the cheese. Add more potatoes or cheese if you’d like. 8 Pour the egg batter over the ingredients in the casserole dish and sprinkle a layer of cheese on top. 9 Cover with aluminium foil and bake for 40 minutes. Uncover and bake for another 15-20 minutes. Take out of the oven and let sit for 5 minutes. 10 Sprinkle a little more black salt on top, this will give the casserole a more pronounced eggy flavour. 11 Serve with a little salsa, avocado or hot sauce on top. This can also be wrapped in a breakfast burrito.

Aquafaba Recipes

Mini Picnic Quiches Makes: 14 These mini quiches are easy to make, and refrigerate well, making them perfect for picnics as the weather gets warmer.

• 125g (4.4 oz) dairy-free cheese • 4 sheets of filo pastry • 7 cherry tomatoes, halved 1 Fry the shallot, pepper and garlic in a tbsp of coconut oil, until soft. Set aside to cool. 2 Preheat the oven to 180°C/350°F/Gas 4.

• • • • • • • • • •

2 tbsp coconut oil, melted 1 banana shallot, finely diced 1 red bell pepper, finely chopped 1 garlic clove, crushed 240g (8.4 oz) plain flour 1 tsp baking powder 1 tsp cumin 1 tsp smoked paprika 150ml (5 fl oz) aquafaba 200ml (6.7 fl oz) water

3 In a large bowl add the flour, baking powder, cumin, paprika and a pinch of salt and combine. 4 Whisk the aquafaba to soft peaks and add to the flour mixture along with the water. Add in the cheese and a tablespoon of melted coconut oil. Mix to combine.

5 Layer the filo pastry on top of each other and cut into 14 squares. 6 Use a medium muffin tin and layer 4 sheets on an angle and squish into each hole. Add the mixture into the lined muffin holes. Add half a cherry tomato on top of each quiche, seeded side up. 7 Bake for 30 minutes until the filo pastry is golden and crisp. 8 Cool in the tray and refrigerate, or eat warm.

• Recipe by Lisa Marley, lisamarleychef.com

Salted Caramel and Aquafaba Chocolate Mousse Serves: 2-3 Aquafaba will help to make a light and fluffy vegan mousse, and the flavours of chocolate and salted caramel are a perfect pair. • • • • • •

3 tbsp coconut oil 1-2 tbsp erythritol or sugar ½ tsp vanilla extract 4 tbsp almond butter ½ tsp sea salt, or more Aquafaba drained from 1 can of chickpeas (around 180ml) • 150g (5.3 oz) vegan dark chocolate • 1-2 tbsp maple syrup, optional (add if you want to make the mousse sweeter) • 1 tsp vanilla extract 1 Melt coconut oil with erythritol, then let it cool.

2 Add vanilla, almond butter and salt to a bowl with melted coconut oil and whisk until fully incorporated and smooth. Taste and add more salt if you wish. Divide it into small mugs and place in a fridge for 1-2 hours so that it gets firm. 3 In the meantime, melt your chocolate in a microwave or by water bath method. 4 Once melted, stir in maple syrup and vanilla essence. 5 Drain aquafaba into a large bowl (make sure it’s grease-free) and using an electric mixer, beat until stiff peaks form (around 15 minutes). 6 Once chocolate has cooled, gently and slowly fold it into the whipped aquafaba using a spatula. Gently mix until well combined. 7 Add the mousse on top of the salted caramel layer and place in the fridge for at least 1 hour or longer, until it’s set.

• Recipes and images by Joanna Asiukiewicz, @foodography_by_joanna

Aquafaba Recipes

Rainbow Meringue Serves: 12 Meringue with no eggs? The transformation of chickpea water (aquafaba) to fluffy meringue is genius. Caster sugar works best for this recipe. For the meringue: • 400 g (14 oz) tin salt-free chickpeas, chilled, strain and set aside 145 ml (5 fl oz) of the chickpea liquid (aquafaba) • ½ tsp cream of tartar • 145 g (5 oz) caster (superfine) sugar • ½ tsp vanilla extract • Vegan yellow food colouring • Vegan pink food colouring • Vegan blue food colouring Optional garnishes: • Coconut yoghurt, to serve • Fresh mixed berries, to serve • Chopped hazelnuts (optional for nut free) 1 Preheat the oven to 100°C (80°C fan)/ 200°F/Gas ¼.

2 Prepare a large clean glass or metal mixing bowl that’s completely clean and free of grease.

with baking paper. Pipe small circles onto the baking paper. Be sure to only create one even layer so it bakes evenly.

3 Using an electric mixer, whisk the chickpea aquafaba and cream of tartar on medium speed until stiff peaks form. Continue mixing, adding the sugar one tablespoon at a time until all incorporated. Whisk for a further minute, add the vanilla and whisk briefly again.

7 Bake for 3.5 hours or until the meringues feel firm on the outside. Do not open the door to tap the meringues until at least 2 hours have passed.

4 Working quickly, divide the mixture into three separate clean bowls. To make three meringue colours, add a drop of food colouring to each bowl and gently fold through to make yellow, pink and blue meringue. 5 Prepare a piping (icing) bag with a large star-shaped nozzle. Spoon a dollop of yellow meringue into the piping (icing) bag, top with pink meringue and then blue. Repeat until all the meringue is used. Be gentle with the mixture so it doesn’t deflate. 6 Line a large baking sheet (cookie sheet)

8 Leave the cooked meringues in the oven to cool for 1.5-2 hours, which will allow the meringues to firm up inside. Do not open the oven door. 9 Once cool, remove the meringues from the oven and slide onto a serving platter. Serve with the mixed berries and yoghurt and nuts. Enjoy! 10 You can store the meringues in an airtight container in the fridge until ready to use.

TOP TIP You can substitute 145 g (5 oz) of rapadura sugar mixed with 1 teaspoon arrowroot starch for the caster sugar. It will still work; however, it will produce a flatter meringue and a less airy texture.

Tropical Eton Mess Makes: 4 large nests Perfect your vegan meringues with this recipe from OGGS; the addition of mango, lime and passionfruit makes it a totally tropical treat. • • • • • • • •

150ml (5 fl oz) OGGS Aquafaba ½ tsp cream of tartar 100g (3.5 oz) caster sugar 200g (7oz) coconut yoghurt (we love Coconut Collab) 1 ripe mango, sliced 1 lime, juice and zest 2 passion fruit 25g (0.8 oz) flaked almonds

1 Make sure all the equipment and utensils you’re using are super clean and completely oil free. Even the smallest bit of grease can turn your perfect peaks into a sticky mess. 2 Preheat oven to 100°C/210°F/Gas 1.5 and line 2 baking trays with parchment paper. 3 Start whisking your OGGS Aquafaba, starting on a medium speed (so you don’t risk getting showered in aquafaba!) and whisk until soft peaks form. 4 Add the cream of tartar and whisk on the highest speed until stiff peaks form. 5 One tablespoon at a time, slowly add the sugar and continue mixing, until all the sugar is gone. Scrape down the sides of the bowl a couple of times to ensure you are getting all the sugar into the mix. The mixture should be so stiff, it doesn’t shift at all. 6 Dollop the meringue mixture onto the prepared baking trays and pop in the oven for 2 hours. Resist opening the oven, so the heat stays consistent. 7 After the 2 hours is up, turn off the oven and leave the meringues in there to dry for at least another hour. 8 Before you start decorating your cooled meringues, fry off the almonds in a dry pan. Keep an eye on them, as they quickly burn; they need to be stirred continuously. 9 Once they’re done, it’s time to decorate! Spoon your coconut yoghurt into the middle of the nests and drape your fruit on top. We think lime zest works perfectly.

• Recipe by OGGS, loveoggs.com 94

• Recipe by Lisa Marley, lisamarleychef.com

TOP TIP Leave in the freezer until you are ready to leave for a picnic. Use a sharp knife dipped in boiling water to portion the slices. Transport in an airtight container. The slices will defrost and be perfect in time for the picnic.

Chocolate Slices Makes: 12 Using aquafaba as an egg replacement makes these chocolate slices light and delicious. • • • • • • • • • •

115g (4oz) dark chocolate, broken into pieces 115g (4oz) plant-based butter 110g (3.8 oz) aquafaba 2 tsp vanilla extract 110g (3.8 oz) soft brown sugar 110g (3.8 oz) caster sugar 215g (7.5 oz) plain flour 45g (1.5 oz) cocoa powder 1 tsp baking powder 100g (3.5 oz) chopped walnuts

1 Preheat the oven to 180°C/350°F/Gas 4. Grease and line a 20cm x 27cm non-stick tin with baking paper. 2 Place the chocolate and butter in a heat-proof bowl and rest on a pan of simmering water. Once melted, stir and take off the heat. 3 Whisk the aquafaba with the vanilla extract, until it forms firm peaks (this can take up to 10 minutes). Add both sugars a spoonful at a time, ensuring to whisk after each addition. 4 Gently add the chocolate mixture into the aquafaba and carefully fold in. 5 Add in the flour, cocoa powder and baking powder a spoonful at a time, gently folding in. 6 Fold in the walnuts and pour into the lined tin, smoothing over the top with a spatula. Bake for 35 minute. 7 Cool for 15 minutes then place in your freezer for a minimum of 1 hour. 95

Classic Coconut Macaroons

2 Add the shredded coconut and condensed coconut milk to a big mixing bowl. Mix well to coat all of the coconut with the coconut milk. Set aside.

Makes: 20 This recipe is easy but specific. Use a kitchen scale to measure the shredded coconut, condensed milk and chocolate. For the macaroons: • 198g (7oz) unsweetened shredded coconut • 210ml (7oz) sweetened condensed coconut milk • 3 tbsp aquafaba, room temperature • 1 tsp vanilla extract • ¼ tsp salt • 1 tbsp vegan powdered sugar For the chocolate: • 113g (4oz) plain vegan chocolate, finely chopped 1 Preheat the oven to 177°C/350°F/Gas 4. Line a half sheet pan with parchment paper.

• Recipe reprinted with permission from The Vegan ABCs Cookbook by Lisa Dawn Angerame, Page Street Publishing Co. 2021. Photo credit: Alexandra Shytsman

3 Add the aquafaba, vanilla and salt to the bowl of a stand mixer fitted with a wire whip attachment or a big mixing bowl if using a hand mixer. Whip the mixture until it becomes opaque. Add the powdered sugar and continue whipping until it’s glossy and soft peaks form, about 5 minutes. 4 Fold the whipped aquafaba into the coconut mixture and mix until thoroughly combined. 5 Use a 1-tablespoon (15g) ice cream scooper to scoop out the mixture, pressing it on the side of the bowl to pack it well. Drop the scoops onto the sheet pan, leaving a bit of space in between each one. 6 Bake for 20 to 25 minutes, until golden brown all over. Remove from the oven and let them cool completely on the sheet pan.

7 To melt the chocolate, bring a small pot of water to a boil. Set a heatproof bowl over the boiling water and add two-thirds of the chocolate. Do not stir as the chocolate begins to melt. 8 Set a folded kitchen towel on the counter. When about three-quarters of the chocolate has melted, lift the bowl off the pot, turn off the heat and place the bowl on the kitchen towel. Add the remaining chocolate and gently stir until all of the chocolate is melted. 9 Dip the bottoms of the macaroons into the melted chocolate, letting any excess drip back into the bowl, and return the macaroons to the sheet pan. Alternatively, dip a fork into the chocolate and drizzle over the top of the macaroons. Or some combination of dipping and drizzling! 10 Place the macaroons in the refrigerator to set, at least 1 hour.

TOP TIP Not all sugar is vegan, a lot of vegan brands whiten sugar through a refining process that uses bone char – charred animal bones – so look for brands that label their sugar ‘suitable for vegans’.

To advertise here, please contact Pip Matthews: 01787 220659 pip@plantbasedmag.com

Ten minutes with...

a i v i l O n n a m Bier

We chat to the creator of the Liv B blog and YouTube channel

How long have you been vegan, and what made you make the change? I started my vegan journey 6 years ago in university when I had to cut out dairy due to digestive issues. Over the course of 2 years I learned more about the ethics of it and decided to cut out all animal products.

What’s the best thing about sharing your food via Instagram? Connecting with people all over the world who are passionate about plant-based food! Sharing recipes, tips, and favourite products is such a fun part of my job!

What would you cook a die-hard omnivore to try and sway them to a vegan diet? I always start with my Chewy Chocolate Chip Cookies because no one can resist a good cookie, and these are by far better than regular cookies!

Where is your favourite vegan restaurant? One of my favourites is actually here in 98

Halifax (Canada), it is a plant-based butcher and restaurant that makes all the vegan meats, cheeses and comfort foods.

What’s the best meal of the day? For me, supper. I love making dinner at the end of a busy day with my fiancé Greg while our two dogs hang out in the kitchen hoping we drop some crumbs! I also love dinner parties.

What’s the best city in the world for plant-based food? Not sure! However, I have found that larger cities always have so many specialty restaurants like vegan comfort food diners, vegan Chinese food, and even vegan food trucks!

What’s on the menu for a postlockdown summer get-together? I would start with a baked cheesy chip dip like the one in my second book, followed by veggie burgers, potato salad and apple and blackberry cobbler for dessert!

What does the future look like for veganism? I would love a world with a tonne of partially plant-based eaters, vs. a world with a few ‘perfect’ vegans. My hope is that veganism and plant-based options

become mainstream and widely accepted, because I think a lot of people really enjoy plant-based food but are scared off by the misconceptions about what it means to be a ‘true’ vegan.

Tell us what veganism means to you? To me, being vegan is about reducing harm wherever possible. While that of course means reducing animal products, it also means trying to eat locally and closer to home, and shopping from ethical companies.

• Olivia’s blog and YouTube channel feature a mix of comfort and health-conscious plant-based recipes. She is also the author of Liv B’s Easy Everyday.

100