VEGAN SAFE
VEGGIE SOLUTIONS NOVEMBER 2016 ISSUE
10 RECIPES
INFO
VEGAN VS VEGETARIAN LEARN THE DIFFERENCE AND THE TYPES OF VEGANISM
7
STEPS
TO BAKING YOUR OWN EGGLESS CAKES
GREAT
VEGAN SAFE
CAKES
NUTRITION
TOP HEALTHY EATING TIPS
CONTENTS
Table Of
Contents NOVEMBER ISSUE / VEGGIE BAKER MAGAZINE / 2
VEGETARIAN VS VEGAN …………………4 APPLE SAUCE CAKE (VEGAN)…………8 ICED GINGER CAKE………………………10 ORANGE & CRANBERRY BREAD………12 BLACKBERRY & APPLE CAKE…………14
CAROB LIME CAKE………………………16 MANGO CAKE……………………………18 COCONUT & PINEAPPLE CAKE……….20 COCONUT & CHERRY CAKE…………..22 BANANA CINNAMON CAKE…………….24
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VEGANISM IS WIDELY CITED AS A FORM OF VEGETARIANISM, WHICH IT IS, BUT VEGANS GENERALLY DON’T SEE IT LIKE THAT AND PREFER TO DISTINGUISH CLEARLY BETWEEN THE TWO. BUT WHY?
W H AT S T H E D I F F E R E N C E
Vegetarian Vs Vegan Whats The Difference meat, a vegan doesn’t eat eggs, dairy products or any other product derived from an animal. Vegetarians, on the other hand, tend to eat eggs and dairy products like milk and butter.
Vegans also avoid using products that have been Well, one reason is that a tested on animals, like number of sub-category make-up and skin creams, diets have emerged under or products made from the vegetarian umbrella that animal skins such as include eating meat and leather belts and shoes. But using animal by-products, vegetarians tend to be a bit something vegans are keen more lenient when it comes to disassociate themselves to using products derived with. There’s also the from animals. fact that most, not all, vegetarians eat eggs and When it comes to being a dairy products, something vegetarian, the definition vegans don’t do. isn’t always clear cut. You might meet a vegetarian In fact, it can all get a little who doesn’t eat dairy but bit confusing; so lets clear it eats eggs, or a vegetarian up, once and for all. who doesn’t eat eggs or dairy but still wears a The defining line is pretty leather belt. clear, yet often confused by companies selling food Veganism, however, is products, foodies and chefs. clearly defined: no eating Like vegans, vegetarians animal flesh, no using do not eat any animal flesh; products tested on animals no chicken, pig, cow, sea or wearing products derived animals, nada. from animals. Us vegans just leave animals alone In addition to not and let them live their lives, consuming any animal period.
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So There’s Only One Type of Vegan, Right? Wrong. There’s only one way to be a vegan, but a couple of different variations of the diet. Sorry to complicate this, but nothing is ever simple, or at least so my mum says. For starters, there’s the raw vegan; a person who combines the concepts of veganism and raw foodism, excluding all food and products of animal origin from their diet, as well as food cooked at a temperature above 48 ¬∞C (118 ¬∞F). And then there’s the Paleo Vegan. Think the paleo diet minus the meat. For those who don’t know, a paleo diet is based on the types of foods presumed to have been eaten by our Paleolithic ancestors, consisting mainly of meat, fish, vegetables and fruit, and excluding dairy or grain products and processed food. So a paleo vegan is basically a vegan who doesn’t eat processed foods.
To most vegans, the paleo vegan diet sounds like a diet marketer‚ dream (ching, ching), since 99% of vegans endeavour to eat high-quality, organic foods anyway, generally avoiding ready-meals, sugar-laden sweets, soda drinks, etc. So isn’t a paleo vegan not just a very healthy vegan? Yes. WHAT ABOUT OTHER TYPES OF VEGETARIANS A fair few branches have sprouted from the vegetarian tree over the years (I’ve waited ages to use that pun), giving vegans even more of a reason to distance themselves from the all-encompassing term ‚vegetarian and claim vegan as an exclusive category of their own. Note that the majority of sub-categories of vegetarianism exist solely to define a type of diet, seeking to exclude or include certain foods based on a perception of whats healthy for the individual. The fact that certain categories still include meat, and all include some type of animal protein,
doesn’t seem to be a consideration, and neither does animal welfare.
A demi-vegetarian diet excludes meat but includes fish, eggs, vegetarian cheese and milk-based products.
It’s fair to say that your typical vegetarian also gets annoyed with some of these offshoot branches. SEMI-VEGETARIAN (KNOWN AS THE FLEXITARIAN DIET) LACTO OVO VEGETARIAN A semi-vegetarian is A lacto ovo vegetarian diet considered to be a person who is cutting back on his excludes meat and fish but includes dairy products or her intake of meat, but still eats meat when they and eggs. This would be considered the standard feel like it (yawn). There are two subcategories to vegetarian diet. this form of, dare I say it, vegetarianism, which it LACTO VEGETARIAN really isn’t! This is also referred to as POLLO-VEGETARIAN a lactarian. This type of diet includes vegetables and dairy products such as A pollo-vegetarian diet, milk, cheese, yogurt, butter, known as pollotarianism, ghee, cream, and kefir, but includes poultry, dairy and eggs but excludes fish or excludes eggs. other mammal meat. OVO-VEGETARIAN PESCO-VEGETARIAN An ovo-vegetarian diet A pesco-vegetarian excludes meat, fish and dairy products but includes follows a pescatarian diet, which includes eggs and the consumption of eggs. dairy products, and the Ovo vegetarians are also referred to as ‚eggetarians. occasional consumption of chicken and fish, but DEMI-VEGETARIAN excludes red meat.
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DO VEGANS ARGUE WITH VEGETARIANS? It’s not that vegans have a problem with vegetarians, but vegetarians may experience a vibe of disappointment emanating from the tofu of their vegan peers. This is borne out of frustration for not making the final step to veganism. You see, vegans see going vegetarian as a stopgap on the pathway to veganism. Indeed, like myself, many vegans go vegetarian before making the full transition. So vegans commend those who go vegetarian, but this does come with an expectation of serious intent to go vegan, and to do so as soon as possible. So, if it has been two years since you went vegetarian, expect some tough love from your vegan friends. ISN’T THIS PRESSURE UNVEGAN-LIKE? Just because we love animals, eating fresh greens and hugs, doesn’t mean we can’t get moody!
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Eggless Cakes
Seriously, no it’s not unfair And heres why. Most vegetarians, not all, eat dairy, and or use products derived from animals. Vegans consider the dairy industry to be the cruelest sub-division of the meat farming industry. Extracting milk requires continuous torture for cows (heifers), and then there’s the fact that calves are torn from their mother the minute they are born.
cruelty. But in a nutshell, for the sake of this post, male chicks are murdered in an industrial blender or gassed or electrocuted, hens are subjected to the slavery of laying eggs and deprived a life in a natural environment, and those too old to lay are slaughtered for meat, usually by having their heads cut off or their spines snapped.
So, again, you can see why vegans aren’t comfortable with those who stay Male calves are either used vegetarian for too long. For as breeding bulls or sold for vegans, it’s as much more veal. The females are set about animal rights than it is aside for milk production, about health. with substandard producers discarded and sent to I think most vegans would market to be slaughtered agree that they’d happily for beef. sacrifice some of their own health to ensure animals Either way, if you’ve ever were treated as Mother heard the screams of a Nature intended, even calf being forced from though science has proven its mother, or dragged time and time again that a to slaughtered, you’ll well-balanced vegan diet is understand why vegans the healthiest option. aren’t comfortable with vegetarians who eat dairy So Are Vegetarian-Labelled products. Products Okay for Vegans to Eat? And then there’s eggs; The answer is no. Don’t click here for the full low think that because a down on that aspect of food product is labelled
vegetarian safe‚ that it is vegan safe too. Heres the official FSA guidelines:
is only an interpretation of what that company thinks is vegetarian or vegan.
Vegetarian: The term ‚vegetarian‚ should not be applied to foods that are, or are made from or with the aid of products derived from animals that have died, have been slaughtered, or animals that die as a result of being eaten. Animals means farmed, wild or domestic animals, including for example, livestock poultry, game, fish, shellfish, crustacea, amphibians, tunicates, echinoderms, molluscs and insects.
If you’re a vegan, make sure you look out for the Vegan Society trademark, and if you’re a vegetarian, make sure you look out for the Vegetarian Society trademark. And if the food has neither, you will have to go by the ingredients, ring the manufacturer or do some research online.
Vegan: The term ‚vegan should not be applied to foods that are, or are made from or with the aid of animals or animal products (including products from living animals). On the face of it these guidelines seem pretty clear, but beware. The terms ‚vegetarian‚ and ‚vegan are used voluntarily by industry. Unfortunately when a product states ‚suitable for vegetarians, or ‚Äúsuitable for vegans, it
So there you have it, the difference between a vegan and a vegetarian. If you’re a vegan, awesome! If you’ve made the step to becoming a vegetarian, that’s awesome too, but I must ask, when are you planning on going vegan?
Cakes are special. Every birthday, every celebration ends with something sweet, a cake, and people remember. It’s all about the memories. Who doesn’t love a light, moist cake with a tender crumb? The homemade ones have a particular preference with most of us. It is all about the joy one gets in picking up the favourite ingredients, marrying distinct flavours, melting and beating butter, whisking a smooth batter and of course, watching it rise and turn golden. For many of us the best part will always be dressing it up and bringing it all together - ah, the beautiful icing. What else can ever come closer to the pleasures of baking? Most cakes rely on eggs to create that fluffy, cloud-like texture. The good news is that you can replicate the same spongy texture without the use of eggs. Eggs can be replaced with mashed bananas, applesauce, vinegar with baking soda, yogurt and silken to, depending on the recipe. Eggless cakes can be tricky, but they don’t always have to be fussy or complicated. Here are some baking secrets that will help you get your way through and once you’ve got the knack there are endless variations. 1. To maintain the texture of the cake, make sure you take extra time to beat the fat (butter or oil) and sugar mix to make more airy. Beat it till it is light and fluffy, but be careful not to over beat. If you over beat, the cake will sink in the middle on baking.
2. Do not add the dry ingredients all together, this will deflate the airy batter that you created by beating the fat and sugar. Combine all the dry ingredients separately and then add this mixture little by little. 3. Fold in the dry ingredients gently to maintain the airy texture that you created. 4. In case of an eggless sponge cake, it is best to remove it from the tin once you take it out of the oven. Cooling it for too long, may make it dense and flat. 5. If you are using vinegar or lime juice, add it in the end. 6. Don’t go overboard with raising agents, they can cause your cake to droop and dip. Use in moderation. 7. Ideally, you should cool the cake on a wire rack to allow the flow of air and to avoid it from collapsing. Baking at its best! Deliciously sticky and moist, these baked treats taste just as good without eggs. You won’t be disappointed, we promise. NOVEMBER ISSUE / VEGGIE BAKER MAGAZINE / 7
Apple SauceCake (vegan) INGREDIENTS
• 2 cups white self-raising flour • d1/2 tsp baking powder • 1/2 cup vegetable margarine • 1/2 tsp salt • 1/2 cup soft brown sugar • 1/2 cup raisins • 1/2 cup stoned chopped dates • 1/2 tsp ground cinnamon • 1/2 tsp ground cloves • 1/2 tsp ground allspice • 1/2 tsp ground nutmeg • 1 1/2 cups unsweetened apple puree • 2 Tbs soya milk • 1/2 cup chopped walnuts
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PROCEDURE
Grease and line the cake tin. Put the raisins, dates, spices and 1/4 pint water in a saucepan. Boil rapidly, then strain and leave to cool. Sift the flour, baking powder and salt together. Add the sugar, margarine and apple puree. Mix well and add all other remaining ingredients. Pour the mixture into the baking tin and bake for 50-60 minutes. Test with a warm knife before turning out onto a wire rack to cool. This cake keeps very well.
CAKES
Recipe Type Cakes, Fresh Fruit, Vegan
AUTHOR NOTES
Preheat the oven to 180C/350F/gas mark 4. Use a 23cm/ 9 inch square cake tin.
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Iced Ginger Cake (vegan)
CAKES
Recipe Type Cakes, Spice, Vegan
AUTHOR NOTES
Preheat the oven to 150C/300F/gas mark 2. Use a 33 x 25cm/ 13 x 10 inch cake tin.
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INGREDIENTS
ICED GINGER CAKE • 3 cups white self-raising flour • 1 tsp baking powder • 1 cup dark soft brown or dark muscovado sugar • 4 Tbs soya milk • 1 cup corn oil • 1/2 cup golden syrup/corn syrup • 1 cup hot water • 2 tsp ground ginger • 1/2 tsp ground mixed spice • 1/2 cup glacé ginger, finely chopped DECORATION • 1 1/4 cup icing sugar/ confectioners sugar, sifted • 2 Tbs hot water
• 2 Tbs crystallised ginger
PROCEDURE
Grease and line the cake tin. Whisk the sugar and soya milk together. Beat in the oil and syrup, then fold in the flour and baking powder. Add the ground ginger to the creamed mixture, with the mixed spice and chopped glac ginger. Pour the mixture into the prepared tin. Bake in the preheated oven at for about 1 hour until well risen and firm to the touch. Allow
the cake to cool in the tin. When cold, turn out of the tin and carefully remove the paper. Icing: Mix the icing sugar and hot water together until smooth. Pipe the icing in a lattice pattern over the cake and decorate with pieces of crystallised ginger.
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Orange Cranberry Bread (vegan)
INGREDIENTS
• 2 cups white self- raising flour • 1/2 tsp baking powder • 1/2 tsp salt • 1/2 cup caster sugar • 1 cup chopped nuts • 2 Tbs vegetable margarine • 1 cup fresh, frozen or tinned cranberries • juice and rind of one orange
PROCEDURE
Grease and line the cake tin. Add boiling water to the orange juice, rind and melted margarine to make 3/4 cup. Sift together twice - flour, salt, baking powder and sugar. Add the juice NOVEMBER ISSUE / VEGGIE BAKER MAGAZINE / 12
and rind of the orange. Add the nuts and cranberries, mix all the ingredients, pour into the cake tin and bake for one hour, or until a warm knife inserted into the centre comes out clean. Leave to cool for 10 minutes, before placing on a wire rack to cool completely.
CAKES
Recipe Type Cakes, Citrus, Vegan
AUTHOR NOTES
Preheat the oven to 160C/325F/gas mark 3. Use a 23cm/9 inch round cake tin.
CAKES
Blackberry & Apple Cake
Recipe Type Cakes, Fresh Fruit
AUTHOR NOTES
Preheat the oven to 190C/375F/gas mark 5. Use a 20cm/8 inch cake tin.
INGREDIENTS
• 1 1/2 cups white self- raising flour • 3/4 cup butter • 3/4 cup light muscovado sugar • 4 Tbs sour cream • 1/2 cup ground almonds • 1/2 tsp almond extract • 1 1/2 cups cooking apples • 1 cup blackberries • 1/2 cup flaked almonds
PROCEDURE
Grease and line the cake tin. Beat the butter and sugar until light and fluffy. Beat in the sour cream and a little flour to prevent NOVEMBER ISSUE / VEGGIE BAKER MAGAZINE / 14
curdling. Beat in the almond extract and ground almonds. Fold in the remaining flour with the baking powder. Core and slice the apples. Spread two-thirds of the cake mixture in the cake tin. Layer the apple over the cake mixture. Stir the blackberries into the remaining batter. Spread this over the apples. Sprinkle the flaked almonds over the top. Bake for 30 minutes at 375F/190C/gas mark 5. Turn the heat down to 350F/180C/Mark 4 for
a further 30 minutes, until cooked. Leave to cool in the tin.
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CAKES
Carob Lime Cake
INGREDIENTS
in the sour cream. Beat in the coconut and lime CAROB LIME CAKE juice; fold in the flour, carob • 1 1/4 cups white self- powder and lime rind. Mix raising flour in the milk. Spoon the • 3 Tbs carob powder mixture into the tin, • 1/2 cup dessicated/ making the surface powdered coconut level, then bake for • 6 Tbs caster sugar about 55 minutes. • 6 Tbs soft butter Test with a warm • 4 Tbs sour cream knife. Carefully • 2 limes, grated rind/zest lift out with the and juice paper and cool. • 3/4 a cup of milk For the syrup, THE SYRUP dissolve the sugar • 6 Tbs caster sugar in the cordial over a • 4 Tbs lime cordial gentle heat and when dissolved and clear, bring to the boil for 2 or 3 minutes till PROCEDURE Grease and line the loaf tin. it forms a thin syrup. Return Cream the butter and sugar the cake to the tin and pour together, and gradually beat the syrup over, poking it in with a skewer. Cool the cake NOVEMBER ISSUE / VEGGIE BAKER MAGAZINE / 16
in the tin.
Recipe Type Cakes, Carob
AUTHOR NOTES
Preheat the oven to 180C/350F/gas mark 4. Use a 900g/2 Ib loaf tin.
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CAKES
Mango Cake
Recipe Type Cakes, Fresh Fruit
AUTHOR NOTES
Preheat the oven to 180C/350F/gas mark 4. Use a 23cm/9 inch round cake tin.
INGREDIENTS
• 1 cup wholemeal self- raising flour • 1 cup white self-raising flour • 1/2 tsp baking powder • 3/4 cup ripe mango pulp • 2 bananas • 1/2 cup sunlower oil • 2 tsp molasses • 2 Tbs malt extract • 4 Tbs sour cream
PROCEDURE
Oil and line the cake tin. Peel and cut up the bananas. Beat together the oil, molasses and malt. (It should be light in colour and well mixed - there should NOVEMBER ISSUE / VEGGIE BAKER MAGAZINE / 18
be no oil on the surface.) Beat in the sour cream. Add the flour, baking powder, bananas and mango. Spread evenly in the cake tin. Place in the pre-heated oven for 40 - 50 minutes until the cake springs back when lightly pressed. Leave to cool for 5 minutes and turn out onto a wire rack to cool.
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CAKES
Coconut Pineapple Cake INGREDIENTS
COCONUT PINEAPPLE CAKE • 2 cups white self- raising flour • 3/4 cup caster sugar • 3/4 cup butter • 2 tsp grated lemon rind zest • 4 Tbs sour cream • 1/2 cup dessicated/ powdered coconut • 1 1/4 cups pineapple juice PINEAPPLE ICING • 2 1/2 cups icing sugar/ confectioners sugar • 2 Tbs butter • 5 Tbs pineapple juice
PROCEDURE NOVEMBER ISSUE / VEGGIE BAKER MAGAZINE / 20
Line the base of the cake tin with greaseproof paper and grease the paper. Cream the butter, rind and sugar in small bowl until light and fluffy. Add the sour cream and mix well. Transfer mixture to large bowl, stir in the coconut, then half the sifted flour and pineapple juice. Add the remaining flour and pineapple juice; stir until combined. Spread the mixture into the prepared tin. Bake for about 1 hour. Allow to stand 10 minutes before turning on to wire rack to cool.
When cold, spread with icing. Decorate with extra pineapple and coconut if desired.
Recipe Type Cakes, Coconut
AUTHOR NOTES
Preheat the oven to 160C/320F/gas mark 3. Use a deep 20cm/8 inch round cake tin.
Pineapple Icing: Combine butter and sifted icing sugar in bowl, gradually stir in pineapple juice until smooth. NOVEMBER ISSUE / VEGGIE BAKER MAGAZINE / 21
CAKES
Recipe Type Cakes, Coconut
AUTHOR NOTES
Preheat the oven to 180C/350F/gas mark 4. Use a 900g/2 Ib loaf tin.
Coconut & Cherry Cake
INGREDIENTS
• Coconut and Cherry Cake • 2 cups white self-raising flour • 1/2 tsp baking powder • 1/2 cup soft brown sugar • 1 cup dessicated/ powdered coconut • 1/4 tsp salt • 3/4 cup butter or margarine • 1 cup milk • 1/2 cup glacé cherries, finely chopped • 4 Tbs sour cream
PROCEDURE
Wash any excess syrup from glac cherries before use and dry thoroughly, then toss in a little flour. This will avoid the cherries sinking to the bottom NOVEMBER ISSUE / VEGGIE BAKER MAGAZINE / 22
during cooking. Line the base of the loaf tin with greaseproof paper, grease the paper and dust with flour. Put the flour and salt into a bowl and rub in the butter until the mixture resembles fine breadcrumbs.
Stir in the desiccated coconut, sugar and cherries. Reserve 2 tbs. of the coconut. Whisk together the sour cream and milk and beat into the dry ingredients. Turn the mixture into the tin and level the surface. Scatter the desiccated coconut over the top.
Bake for l 1/2 hours. Test with a warm knife. Check after 40 minutes and cover with
greaseproof paper if overbrowning. Turn out on to a wire rack to cool. NOVEMBER ISSUE / VEGGIE BAKER MAGAZINE / 23
Banana Cinnamon Cake
INGREDIENTS
BANANA CINNAMON CAKE • 1 1/2 cups white self-raising flour • 2 tsp ground cinnamon • 1/2 cup brown sugar • 2 Tbs golden syrup/ cornsyrup • 1/2 cup butter • 1 Tbs milk • 2 Tbs sour cream • 2 medium bananas LEMON INCING • 2 cups icing sugar/ confectioners sugar • 2 Tbs butter • 2 Tbs lemon juice • 4 Tbs chopped glacé ginger NOVEMBER ISSUE / VEGGIE BAKER MAGAZINE / 24
PROCEDURE
Grease and line the ring tin. Cream the butter, golden syrup and sugar until light and fluffy. Mash the bananas and add along with the sour cream. Mix well. Stir in sifted dry ingredients and milk. Pour mixture into prepared tin. Bake for about 45 minutes. Test with a warm knife. Cool for 10 minutes before turning on to wire rack to cool. Lemon Icing. Combine sifted icing sugar with butter and enough juice to mix to
a spreadable consistency. Spread over the cold cake.
CAKES
Recipe Type Banana, Cakes
AUTHOR NOTES
Preheat the oven to 180C/350F/gas mark 4. Use a 20cm/8 inch ring tin.
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CAKES
Dundee Cake
Recipe Type Cakes, Rich Dried Fruit
AUTHOR NOTES
Preheat the oven to 150C/300F/gas mark 2. Use a 20cm/8 inch deep round cake tin.
INGREDIENTS
• 1 3/4 cups white self- raising flour • 3/4 cup soft butter • 3/4 cup caster sugar • 1 1/4 cups sour cream • 1 Tbs maple syrup • 1 Tbs lemon juice • 3 Tbs ground almonds • 1/2 cup mixed peel • 1/2 cup sultanas • 1/2 cup currants • 1/2 cup raisins • 1/4 cup glacé cherries, quartered • 3 Tbs split blanched almonds for topping
PROCEDURE
One of the great favourites. Be careful just to rest the almonds on top of the mixture NOVEMBER ISSUE / VEGGIE BAKER MAGAZINE / 26
before cooking so that they do not sink right into the cake mixture. Grease and line the cake tin. Measure the butter and sugar into a bowl and cream together until light and fluffy. Beat in the sour cream a little at a time together with 2 tbs. of the flour. Fold in the remaining flour with the remaining ingredients until evenly blended. Turn into the prepared tin and level the top. Arrange the split almonds gently on top of the mixture then bake in the oven for about 2 1/2 - 3 hours. Test
that the cake with a warm knife inserted into the centre. If it comes out clean, the cake is
cooked. Allow to cool in the tin for about 30 minutes, then turn out and finish cooling on a wire rack. NOVEMBER ISSUE / VEGGIE BAKER MAGAZINE / 27
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