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Tat Queen/Badass Kat Von D Talks Veganism
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Put Beaning To Your Life with a Brazilian Black Bean Soup with Raw Corn Salsa
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A Rare But Delicious Combination: Hazelnut and Ginger Chocolate Fudge Bark
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How Can a Vegan Diet Help with Workout Recovery?
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Cruelty Outside the Box: Delicious Southern Sweet Potato and Jalapeño Biscuits with Earl Grey Gravy
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Top Five Vegan Supermarket Sandwiches For Snacking On-The-Go
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Everybody Wants Tofu Fighting: Flavorful Cashew and Smoked Tofu Potsticker Gyoza
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A Moroccan Medley: Easy to Make and Very Filling Vegetable Tagine
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Thor Goes Vegan: Chris Hemsworth and His Newfound Favorite Diet
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Hearty Handhelds: Fun and Flavorful Five-Spice Smoked Tofu Nuggets
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Hooray for Hungry Jack’s Vegan Burger!
Tat Queen/Badass
Contrary to popular belief, the focus on veganism is not the vegetables, but rather, the animals how vegans want to keep them alive and remove and cruelty towards them in all aspects of living.
For mother and super talented tattoo artist, Kat Von D, her journey towards veganism is about making sure that animals are not only spared from her meals, but also in the products that she sells. 1
Her makeup line, Kat Von D Beauty, has completely transitioned into being cruelty free. Von D, who states that she is “involved in the entire creative process” of her makeup line, elaborates on why she wanted it to be truly crueltyfree in a magazine interview:
“There is no point in developing anything at the cost of exploiting and abusing animals. Not only is it important for me to create a 100% cruelty-free brand, but also send out a very clear message to both consumers and companies out there: testing on animals in the name of beauty is cruel and unnecessary.” When asked if there were any difficulties in the reformulation, the famous tattoo artist replies that the process was “easy and simple.” While her products won’t sell in China, Von D states “if it spares an innocent
animal from a life of torture, that is completely worth it in my book.” For Von D, who became vegan 5 years ago, the experience was truly eye-opening. Years of cultural programming have taught her to love some animals while eating others, when in all reality, all animals are sentient beings with the capacity to feel, both physically and emotionally. 2
She knows that everyday, she can make the choice to live a life of compassion that not only saves animals, but helps the environment.
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ecause of her crueltyfree efforts, Kat Von D is being honored with the The Compassion in Action Award at Farm Sanctuary’s Gala which is a huge honor for the tatoo artist turned entrepreneur. For Von D, as long as she can be of service to this cause in any way, then she’s completely all for it. Ultimately, this is just another way for her to be able to talk about these issues that are very real, and dear to her heart.
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Put Beaning To Your
Life with a Brazilian Black Bean Soup with Raw Corn Salsa
Soup doesn’t have to be boring or unstatisfying. Often, people see soup as a starter or a side dish but in fact, it can be the star of your meal and leave you feeling happy and satisfied.
This yummy soup made of black beans topped with a refreshing corn salsa is an homage to all great flavors of the south and trust us, you’re in for a real treat with this recipe!
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Ingredients Sunflower oil for frying 2 onions, finely chopped 2 red chillies, finely chopped 5 large garlic cloves, crushed 1½ tbsp smoked paprika ½ tbsp ground cumin 2 x 400g tins black beans 1 L vegetable stock 5 bay leaves 3 roasted red peppers from a jar, drained and roughly chopped 1 small sweet potato, peeled and diced into 2cm pieces Lime wedges to serve FOR THE CORN SALSA 2 corn cobs, kernels sliced off with a sharp knife (or, if not in season,150g frozen sweetcorn, defrosted) ½ red chilli, finely diced 6 spring onions, finely sliced ½ small red onion, finely diced Bunch fresh coriander, finely chopped
Directions 1
Heat a splash of oil in a large saucepan, add the onions, chillies and garlic and cook over a medium heat, stirring frequently, until the onions are translucent.
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Add the spices and cook over a low heat, stirring, for 1-2 minutes, then add the beans in their liquid, stock and bay leaves to the pan. Bring up to a low simmer.
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Add the peppers and sweet potato and cook gently, uncovered, for 45 minutes, stirring occasionally, until the sweet potato is cooked but not disintegrating.
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Meanwhile, make the salsa. Mix the corn kernels in a bowl with the remaining ingredients and stir to combine.
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Before serving, transfer one third of the soup to a food processor and whizz until smooth. Return to the pan and stir into the rest of the soup, then reheat, adding a little water to loosen if necessary.
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Serve in bowls with a spoonful of corn salsa and lime wedges to squeeze over. 5
HAZELNUT AND G I N G E R C H O C O L AT E FUDGE BARK Want a unique and easy to make dessert? Chocolate barks are becoming a popular things nowadays because they’re very simple to make and the combinations you can make are endless. This recipe combines hazelnut and ginger - a unique but very healthy combination that will subtract some of the guilt as you indulge in every bite. With dates and chia seeds in the mix, it is a super chocolate bark that’s yummy but also very good for the body! 6
Ingredients 210 g shelled hazelnuts (unroasted) 5 pitted dates 3 tsp white chia seeds 40 g cacao powder 25 g LSA meal (ground linseed, sunflower seeds and almonds, from health food shops) 125 ml coconut milk 60 ml coconut oil, melted, plus 1 tsp extra 50 g fresh ginger, coarsely chopped
Directions 1
Heat the oven to 200°C/180°C fan/gas 6. Spread the hazelnuts over a baking sheet lined with non-stick baking paper, then roast for 8-10 minutes until they start to change colour. Set aside.
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Meanwhile, whizz the dates, chia seeds, cacao powder, LSA meal, coconut milk, coconut oil and 1 tbsp water in a blender until smooth. This is your date fudge.
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Put the extra teaspoon of coconut oil and the chopped ginger in a small saucepan over a medium heat. Stir for 3 minutes or until the ginger begins to turn golden. cook for another 2 minutes or until it begins to crystallise. Remove from the heat, then add the toasted hazelnuts to the pan and combine well.
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Transfer to a mixing bowl, add the date fudge and stir to combine, then spread the mixture thinly over the base of the prepared baking tray in a roughly square shape. Put in the freezer for about 30-40 minutes until the bark has set hard. To serve, break up into shards or slice into rough pieces.
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ecovery after exercise is just as important (if not more) than the exercises you do while you’re working out. The body can only run off what we give it, and what we give it determines our health in more ways than one.
After exercise, the body needs to be refueled with a delicate mix of protein and carbohydrates from quality foods. Not cheap protein shakes, fast food, processed bars, or junk food. Good, clean food is what it needs. Muscles can utilize these foods better than anything else, and these foods are better for our blood sugar which should be considered post-workout too.
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fter we workout, our cortisol levels are normally high while insulin is usually low. This happens because we’ve put stress on the body which then causes stress hormones to pump out more abundantly in the body (namely cortisol) and insulin levels drop because glucose has been depleted which lowers blood sugar levels. This might be one reason you feel so hungry after you workout and are more likely to just grab something to help yourself feel better. Blood sugar should be managed by eating something that will provide quality carbohydrates to the body, but also to allow those carbs to enter in rapidly into the bloodstream so they can help reach muscle cells and replenish muscle glycogen stores. The key is not to choose refined carbs, but whole food based carbs.
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Protein should also be restored, which is best utilized by muscle cells when carbs are eaten with them. Quality carbs help drive amino acids from protein into the muscle cells where they are needed most. While refined sugars will do that just fine too, they will also disrupt insulin levels and are more likely to leave you fatigued not long after. Not to mention they can lead to weight gain and inflammation, which is most definitely not what you want post-workout, right?
So, now that you know what your body needs post-workout, here are some great plant-based options to give a try:
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FRUIT Fruit is a high in natural sugars, which makes it best to consume either before or right after your workout. This will allow your muscles to use the sugars from the fruit either for energy, or for restoring glycogen back in the muscle cells to aid in repair and blood sugar regulation.
HEMP PROTEIN Hemp protein powder is a great post-workout meal idea because though it does contain healthy fats, it’s lower in fat than whole hemp seeds and higher in protein per serving. Hemp protein is generally anywhere from 4-5 grams of fat per serving and 15-16 grams of protein. It’s also an anti-inflammatory protein that’s great at reducing muscle aches and fatigue thanks to the natural magnesium and iron found in hemp.
SWEET POTATOES If you’re up to sitting down for a meal right after you eat, choose sweet potatoes for a healthy carb source. They’re rich in natural sugars but won’t spike your blood sugar like refined carbs or even regular potatoes do. They also offer up tryptophan, an amino acid that relaxes the body and reduces stress hormones like cortisol.
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Delicious Southern Sweet Potato and JalapeĂąo Biscuits with Earl Grey Gravy
People in the Southern USA sure know how to prepare a feast. With intense flavors and aromatic spices, their meals are always a sure hit - but very meat centered. Luckily, vegans can be creative in the kitchen and transform these very delicious meals into veganfriendly dishes. This sweet potato and jalapeno biscuits with a unique earl grey gravy and maple grilled mushrooms is a real delight with every bite!
The unique but complementing flavors are hard to ignore and very easy to love. Enjoy! 12
100 g sweet potato, peeled and diced into 2.5cm cubes 2 tbsp sunflower oil 280g plain flour, plus extra to dust 4 tsp baking powder ¼ tsp bicarbonate of soda ½ tbsp caster sugar ½ tsp salt 40 g vegetarian suet 40 g vegan margarine, plus extra, melted, for glazing 50 g jalapeño chillies, chopped 200 ml plain soya yogurt Sautéed spinach to serve
For the earl grey gravy 75 g vegan margarine 2 shallots, finely diced 5 garlic cloves, crushed 300 g chestnut mushrooms, chopped 2½ tbsp plain flour ½ tsp de arbol chilli flakes (from coolchile.co.uk; use ordinary chilli flakes if you can’t find them) 250 ml freshly brewed earl grey tea 350 ml oat milk (or other plant-based milk) 50 ml oat cream (or other plantbased cream) 5 tbsp bourbon whiskey (optional) 2 tbsp Henderson’s Relish
For the maple-grilled mushrooms 50 ml maple syrup 50 ml olive oil 50 ml tamari or soy sauce 2 garlic cloves, crushed 1 tbsp chopped fresh thyme 1½ tsp mustard powder 8 portobello mushrooms, wiped clean and trimmed 13
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Heat the oven to 180°C/160°C fan/gas 4. For the maple-grilled mushrooms, mix the maple syrup, olive oil, tamari or soy sauce, garlic, thyme and mustard powder in a large bowl, add the portobello mushrooms and toss to coat. Cover with cling film and leave to marinate at room temperature for 30 minutes. 2 Meanwhile, make the biscuits: toss the sweet potato in the oil in a bowl, spread out on a baking tray and roast for 15-20 minutes or until tender. Remove and leave to cool. 3 Increase the oven temperature to 220°C/200°C fan/gas 7 and line a baking tray with baking paper. 4 Sift the flour, baking powder and bicarbonate of soda together in a bowl, then add the sugar, salt, suet and margarine and mix to combine. Using your fingertips, rub the suet and margarine into the flour for 7-8 minutes until incorporated and the mixture resembles breadcrumbs. 5 Add the cooled sweet potato, jalapeños and yogurt, then mix together to form a ball. Transfer to a lightly floured work surface and use your palm to fold the dough onto itself a few times. 6 Pat out the dough to about 1.5cm thick. Use the floured cutter to cut out 8 biscuits, re-rolling the scraps and dusting the cutter with flour each
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time. Put the biscuits on the lined tray, touching slightly as this will help them rise uniformly. Brush the tops of the biscuits with melted margarine and bake for 15-18 minutes until risen and golden. Put on a wire rack to cool for 10-15 minutes. Turn the oven down to 180°C/160°C fan/gas 4. Meanwhile, make the gravy. Melt the margarine in a saucepan, then add the shallots and garlic and cook gently for a few minutes, stirring frequently until they have softened. Add the chestnut mushrooms and cook over a mediumhigh heat for 3-4 minutes, stirring, until browned. Add the flour and mix in well, then stir in the remaining ingredients. Cook, stirring constantly, until the gravy has thickened (6-8 minutes). Season to taste and keep warm. Heat a griddle pan until hot, then add the marinated mushrooms in batches and cook for 3 minutes on each side, transferring to a baking tray in the oven while you cook the others. Bake in the oven for a further 5-10 minutes until softened. To serve, cut each biscuit in half and serve with a maple-grilled mushroom and a large spoonful of gravy. Serve with sautéed spinach too, if you like. 14
FOR SN AC KI N G ON - TH E - G O Who doesn’t love a good sandwich? It’s fast, it’s easy to eat and the possibilities are quite endless - even for vegans! But if you’re always on-the-go and can never find time to fix one for yourself, there’s always great finds at the supermarket! In 2018, with a vegan market that is
moving at unprecedented rates, there are enough vegan options to go around. And if it’s vegan sandwiches you’re on the lookout for, a quick stop at your local supermarket should be able to provide you with a plant-based lunch that’ll sustain you right through ‘til dinner.
Here are the five supermarket sandwiches we just can’t get enough of. 15
BEETROOT AND APPLE SLAW
SPICY VEGETABLE CURRY
The vibrant red beetroot bread used by Marks & Spencer for this tasty sammie makes it almost jump straight off the shelf and into your basket. The tart apple slaw paired with the earthy beetroot flavours and tasty kale pesto makes for a dream team filling that proves eating vegan doesn’t mean eating repetitively.
Waitrose has been hitting the headlines of late after becoming the first UK supermarket with a dedicated vegan section. Customers at the upmarket retailer, which has come on in leaps and bounds with its vegan offerings, can now take their pick of two vegan sandwiches. Its Spicy Curry Vegetable sandwich packs in cauliflower, aubergine pickle, onion bhaji and other seasoned veg - those who like a bit of heat will love this. 16
You’ll have to be one of the lucky people with a Whole Foods Market nearby to benefit from Tofurky’s range of sandwiches to-go, but those who are, and are fans of meat-alternative products, are in luck. A sandwich that oozes with vegan mayo and chunks of chick’n will definitely win you over.
Any sandwich that includes red pepper tapenade is always going to be a winner especially when combined with crunchy, fresh veg. And the best part - it’s only $2!
TOFURKY CHICK’N AND SWEET CORN
MEDITERRANEAN VEGETABLE AND OLIVE SANDWICH
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FALAFEL AND HUMMUS WRAP
Tesco’s falafel wrap contains carrot and coriander falafel, mango chutney, hummus, carrot and spinach. Be sure to choose the option without mayo to make it truly vegan!
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There’s nothing like good dimsum to turn a sad day around. The great news is, vegans can now have vegan versions of their favorite dimsum as well. This tofu gyoza is really simple to make but it’ll knock your vegan socks off with its full, delicious flavor.
EVERYBODY WANTS TOFU FIGHTING FLAVORFUL CASHEW AND SMOKED TOFU POTSTICKER GYOZA
With the crunchy texture of cashews and the yummy smoked flavor of smoked tofu, these appetizers is sure to be a hit at any dinner party!
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20 ready-made gyoza wrappers Toasted sesame oil and vegetable oil for frying 100 ml boiling water
For the filling 75 g roasted, salted cashew nuts 150 g smoked tofu 50 g chinese cabbage or pak choi, roughly chopped 2 spring onions, chopped ½ small carrot, peeled and grated 20 g beansprouts ½ small red chilli 2 garlic cloves, crushed 1 tsp peeled and grated ginger 1 tbsp tamari or dark soy sauce 1 tbsp sweet chilli sauce 1 tbsp toasted sesame oil For the dip 4 tbsp sweet chilli sauce 3 tbsp tamari or dark soy sauce 2 tbsp rice vinegar To garnish Finely sliced spring onions Coriander leaves Toasted sesame seeds 20
1 For the filling, pulse the cashews in
a food processor to a crunchy crumb consistency. Transfer to a bowl. Without washing the food processor bowl, add the tofu and pulse to a mince-like texture, then add to the bowl. 2 Pulse the remaining filling ingredients in the food processor until finely chopped. Transfer the filling mixture to a sieve set over a bowl. Cover, then leave to drain in the fridge for 5-12 hours. 33. To assemble the gyoza, wet the edges of a wrapper with a pastry brush dipped in water, place a teaspoon of the filling in the centre of the wrapper, then pinch the edges of the wrapper together to enclose the filling. Sit the dumpling on its base and plump to flatten the bottom. Put on a baking tray lined with baking paper. Continue until all the filling is used. Cover the gyoza and keep in the fridge until ready to cook. 44. Heat the oven to its lowest setting.Heat the frying pan over a medium heat with a glug each of sesame and vegetable oil, then add the dumplings (however many will fit in a single layer) bottoms-down and close together but not touching. Cook over a medium heat until the bases are an even golden colour. Add the boiling water (gauge the amount depending on your pan size) and bring to a simmer before covering the pan with the lid. 55. Steam for about 2-3 minutes until the wrappers are becoming fairly translucent. Uncover and cook for a further 2-3 minutes until the water has evaporated and the bases are crunchy. Remove and keep warm in the low oven while you repeat with the remaining gyoza. 66. To make the dip, combine all the ingredients thoroughly in a serving bowl. Serve the gyoza with the dip, scattered with finely sliced spring onions, coriander leaves and toasted sesame seeds. 21
Morocco is a magical place. With hospitable locals, majestic Sahara desert and beautifully architectured mosques, it’s a country that should be on everyone’s bucket list.
Easy to Make and Very Filling
Vegetable Tagine
It goes without saying that Morocco is also famous for its rich culture - food being on the top of that list! A tagine is a traditional Moroccan dish that is named after the earthenware its cooked in. This vegetable tagine is packed with all sorts of vegetables mixed in another traditional Moroccan spice blend called Harissa. It’s perfectly spice and flavorful! 22
Ingredients 1/4 cup extra virgin olive oil 2 medium yellow onions, peeled and chopped 10 garlic cloves, peeled and chopped 2 large carrots, peeled and chopped 2 large russet potatoes, peeled and cubed 1 large sweet potato, peeled and cubed Salt 1 tbsp Harissa spice blend 1 tsp ground coriander 1 tsp ground cinnamon 1/2 tsp ground turmeric 2 cups canned whole peeled tomatoes 1/2 cup heaping chopped dried apricot 1 quart low-sodium vegetable broth (or broth of your choice) 2 cups cooked chickpeas 1 lemon, juice of Handful fresh parsley leaves
Directions 1 In a large heavy pot or Dutch Oven,
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heat olive oil over medium heat until just shimmering. Add onions and increase heat to medium-high. Saute for 5 minutes, tossing regularly. Add garlic and all the chopped veggies. Season with salt and spices. Toss to combine. Cook for 5 to 7 minutes on medium-high heat, mixing regularly with a wooden spoon. Add tomatoes, apricot and broth. Season again with just a small dash of salt. Keep the heat on medium-high, and cook for 10 minutes. Then reduce heat, cover and simmer for another 20 to 25 minutes or until veggies are tender. Stir in chickpeas and cook another 5 minutes on low heat. Stir in lemon juice and fresh parsley. Taste and adjust seasoning, adding more salt or harissa spice blend to your liking. Transfer to serving bowls and top each with a generous drizzle of Private Reserve extra virgin olive oil. Serve hot with your favorite bread, couscous, or rice. Enjoy!
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Australian actor Chris Hemsworth is known for his portrayal of Thor in the Marvel Cinematic Universe. He has brought this popular comic book character to life in five Marvel films, with more on the way, maintaining his chiseled muscles and elite fitness throughout the years.
How does he keep up his Marvelous-ous muscles? He went vegan.
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Hemsworth’s personal trainer, Luke Zocchi, appeared on “Today Extra,” an Australian news and talk show, to discuss the actor’s fitness training. He revealed to host David Campbell that Hemsworth adopted a vegan diet while filming “Thor” and “Avengers.”
In an interview with Men’s Fitness Magazine, Liam said, “Through talking to me, [Chris] is somewhat adapting, I think, to eating more vegetables and plant-based stuff.”
This decision could have stemmed from Hemsworth’s younger brother, Liam, who went vegan in 2015. Like Hemsworth, Liam also pursues the active actor’s lifestyle. He’s best known for his role as Gale Hawthorne in the box office hit, “The Hunger Games.”
Zocchi admitted that even with the support of his thriving plant-based sibling, going vegan was “a big experiment,” both for Hemsworth and himself since all they knew about muscle building was eating meat as a source of protein. 25
Hemsworth’s diet was closely monitored as he continued to film and train. Zocchi cooked the majority of his meals, opposed to letting him graze from the craft service table on set. To fuel his bulging muscles and aid in workout recovery, the actor ate six times a day, or every two to three hours. His favorite meals, according to Zocchi, were bean and veggie burgers.
Apart from his brother Liam, Chris’ future sister-in-law, Miley Cyrus is also a vegan which is why he is more curious than ever before to try out the diet. He has been getting a lot of encouragement and more importantly, information from close family so it’s not as hard for Chris to comprehend how veganism works.
Eating vegan is one of the best ways to stay healthy. Experts have discovered that a plant-based diet reduces one’s risk of cancer, heart disease, diabetes, and obesity. In fact, researchers at the Mayo Clinic found that long-term vegetarians live on average 3.6 years longer than their meateating counterparts.
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Hearty
Vegans can have loads of fun too especially in the kitchen!
FUN AND FLAVORFUL FIVE-SPICE SMOKED TOFU NUGGETS
If you’re dreaming of yummy snacks, then we’ve got you covered! Tofu nuggets are the bomb - flavor bomb, that is and it’s healthy, it’s vegan and it’s just the thing you’ve been dying to eat! With a hint of spices and and a golden crisp texture, these smoked tofu nuggets will satisfy every craving you have from start to finish! 27
Ingredients 225g box smoked tofu 2 tbsp cornflour ¼ tsp chinese five-spice powder large pinch smoked paprika 300 ml vegetable oil FOR THE SATAY DRESSING 1 tsp light soft brown sugar 2 tsp freshly squeezed lime juice 4 tbsp peanut butter (smooth or chunky are both fine) 3 tbsp rice wine vinegar 1 tbsp soy sauce 1¼ tbsp vegetable, sunflower or rapeseed oil 1¼ tbsp sriracha to taste 2 tbsp toasted sesame oil
Directions 1 For the satay dressing, dissolve the sugar in
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the lime juice in a small bowl, then put into a blender with all the remaining ingredients and blend until smooth. Taste and add a little more sugar/lime juice/soy/sriracha as you see fit. Lay the block of tofu on a few sheets of kitchen paper. Fold another sheet of kitchen paper in half and use to gently press out the liquid. Cut into 8 equal-size cubes. Put the cornflour in a shallow bowl, add the five-spice powder and paprika, then mix well. Toss the tofu cubes in the spiced corn flour until they’re evenly dusted on all sides. Pour the vegetable oil into a wok and put over a high heat. Once hot, shake off any excess cornflour from the tofu, then carefully lower each nugget into the hot oil using a slotted spoon or tongs. Deep-fry, turning regularly (and carefully), for 4-5 minutes until all sides are golden brown and crisp. Remove the tofu cubes from the pan using a slotted spoon or tongs, then drain on kitchen paper. Sprinkle the cubes with flaked sea salt while they’re still hot – this helps to keep them crisp. Thread the fried tofu cubes onto skewers and serve with the satay dressing for dipping. Serve with a salad of your choice. 28
FOR
VEGAN BURGER!
The vegan bug has circled the globe!
Fast-food giant Hungry Jack’s has just debuted a fully plant-based burger at select Australia locations. The new menu item - called the Vegan Burger - is an adaption of the chains vegetarian burger, modified to include plant-based mayo and cheese.
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A Facebook post made by Hungry Jack’s described the new offering as ‘a 100% vegan patty made with carrots, peas, corn, potato and capsicum, plus veganaise and non-dairy vegan cheese’.
The new menu addition follows the chain’s wildly popular Veggie Whopper – a vegetarian spin on the Burger King classic Whopper burger. While vegans in the nation have been able to hit up their local Hungry Jack’s for a veggie burger and specify for it to be served without dairy products, this is the first time a dedicated vegan burger, complete with vegan cheese and vegan mayonnaise, will be available.
According to Hungry Jacks’ limited edition menu guide, the new vegan burger contains vegan mayonnaise (dubbed “vegannaise”), plantbased “bio-cheese”, and a vegan vegetable-based patty. To garnish, the burger is topped off with onion, lettuce, tomato, and ketchup.
Vegan mayonnaise (dubbed “vegannaise”)
Plant-based “bio-cheese”, and a vegan vegetable-based patty onion, lettuce, tomato, and ketchup.
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Australia’s vegan scene is booming as plant-based hotspots pop up across the nation, with many people considering Melbourne and Sydney to be a mecca for vegan culture. Recently, the nation’s largest supermarket, Woolworths, made efforts to drastically expand its vegan options with highquality vegan food from leading plant-based brands.
A small meal will set you back around $10.20, a medium for $10.90 and a large for $11.60. Prices do vary by store.
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