PlantBased OCTOBER 2017• ISSUE 1
t he fo o d re volut ion
Inside ...
Speciali Reporti
• Heather Mills • Dr. Joel Kahn • veronika powell • Dr. Michael Greger
Vitamin C
SPOOKY EATS
PLANT POWERED PLANET
Halloween special
WEEK NIGHT MEALS Made easy
WONDERSPICE Everything you need to know about turmeric
e d a m Home y a w a Take Curry night favourites
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PlantBased
CONTENTS the food revolution
FEATURES
October 2017
58 ESSENTIAL GUIDE
10 HOT PRODUCTS
12 OUR KITCHEN
We take a look at the age-old process of pickling and fermenting
Our pick of the best new plant based goods
Introducing our in-house, recipe development facilities
64 LET'S COOK...
16 PLANT POWERED HEALTH
PlantBased speaks to raw food cookery school, Explore Raw
Our resident chef, Katy, answers your plant based food-related questions each issue
Our top five reasons eating plants helps to improve your health
78 THE ART OF ARTICHOKE
14 ASK THE CHEF
24 FANCY A BITE?
It’s time to tackle this versatile and tasty green
PlantBased takes a look at seven vegan eateries around the UK
Cookbook author Ilene Godofsky Moreno reveals her colourful plant based cooking
86 WONDERSPICE
70 CHOCOLATE PRODUCTS
A look into benefits and ways to use turmeric
32 SPECIAL REPORT
92 THE PLANT BASED DOCTOR
Our pick of the best choccie products to treat yourself with
Veronika Powell MSc, Viva! Health takes a look at Vitamin C
Dr Joel Kahn talks about what 40 years of plant based eating has done for him
39 THE TYPE TWO DIABETES DEBATE
98 NUTRITIONIST'S NOTEBOOK: PUMPKIN, SQUASHES AND CO.
18 COLOUR IN THE KITCHEN
Dr. Michael Greger explains the role of a plant based diet in relation to health
46 PLANT POWERED PLANET
Viva! Health's Veronika Powell MSc takes a look at these autumnal vegetables
The ultimate guide to travelling whilst plant based. This month we look at Vienna
REGULARS
56 AN INTERVIEW WITH HEATHER MILLS
A round up of the latest plant based food, product news and gadgets
Heather Mills speaks to Plant Based about her 25 years of being vegan 4
06 NEWS
110 VEG ON WHEELS Jaqueline Meldrum inspires you to make the most out of your weekly veg box
113 LOOSE ENDS Make the most of your leftover ingredients with these recipe ideas
COMPETITION 09 WIN! Over £200 worth of Moo Free Chocolates
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102 RECIPES Colourful kitchen
20 CHICKPEA CRUST RAINBOW ALFREDO PIZZA 21 NO-BAKE STAWBERRY MACAROONS 23 PINEAPPLE AND PEANUT SAUCE TOFU WRAP
Halloween
27 WITCHES BREW SOUP 27 SPICED APPLE PUNCH 28 POISONED APPLES 29 CHEESY BREADSTICK BONES WITH MARINARA DIP 30 BLACK WIDOW CAKE 31 CARROT RICE BALL JACK O’LANTERN BITES 31 YAM O’LANTERNS
Meals in minutes
35 LENTIL ‘MEATBALLS’ IN TOMATO SAUCE WITH LINGUINE 36 RUSTIC TART WITH SPINACH PESTO 37 SPICY LENTIL AND QUINOA RISOTTO 38 KHAO SOI THAI CURRY NOODLES
Midweek meals
43 SALT AND PEPPER TOFU WITH SINGAPORE NOODLES 44 RED PEPPER, BEAN AND CORN QUESADILLAS 45 SWEET POTATO BEAN BURGER
Vegan in Vienna
48 SEITAN SCHNITZEL AND WARM POTATO SALAD
Healthy Indian
52 TOFU SAAG PANEER 53 SWEET POTATO, RED PEPPER AND SPRING ONION SAMOSAS 54 CHICKPEA MAKHANI 54 NAAN BREAD
Pickling and Fermenting 60 WHITE KIMCHI 61 PINEAPPLE VINEGAR 61 VEGAN KEFIR 62 HOMEMADE SAUERKRAUT 63 UMEBOSHI VINEGAR PICKLES 63 SHOYU/TAMARI PICKLES
Explore Raw
66 LAVENDAR AND COCONUT CHEESECAKE
Chocolate week
68 DARK CHOCOLATE MUFFINS 69 CHOCOLATE MOUSSE 72 XXX-PRESSO CHOCOLATE CHEESECAKE 73 TRIPLE C TRUFFLES
Cheat Days
75 JALAPENO MAC AND CHEESE BALLS 75 LOADED DIRTY FRIES 77 BISCOFF CHOCOLATE CHEESECAKE
Amazing artichoke
80 ARTICHOKE AND ASPARAGUS PAELLA 81 EASY HUMMUS AND ARTICHOKE TORTILLA PIZZA 82 CREAMY BAKED KALE AND ARTICHOKE DIP 83 ROASTED ARTICHOKE 84 ARTICHOKE CRAB CAKES WITH SRIRACHA TARTAR SAUCE
96 BAKED POTATO TACOS 96 LAZY LENTILS 97 VEGETABLE STEW 97 PRESTO PESTO
Plump pumpkins
101 CREAMY PUMPKIN PASTA 101 PUMPKIN BREAD 102 PUMPKIN CAKES 103 PUMPKIN BARS 105 BLUEBERRY ORANGE BUNDT CAKE 105 CLASSIC CURRENT SCONES 106 APPLE STRUDEL 107 APPLE-ICIOUS WHOLE GRAN CEREAL 107 AUTUMN SWEET POTATO SMOOTHIE 108 CHOCOLATE MUG BROWNIE 109 CARROT MUG CAKE 109 VANILLA CHAI MUG CAKE
Veg on Wheels
111 KALE AND APPLE CAKE WITH APPLE ICING 112 BEETROOT AND VANILLA SORBET 112 CHOCOLATE BEETROOT BAKED DOUGHNUTS WITH BLUEBERRY GLAZE
Terrific turmeric
88 GOLDEN MYLK ICE CREAM 89 TURMERIC PANCAKES 90 CAULIFLOWER AND CHICKPEA CURRY WITH TURMERIC 90 SWEET POTATO, TURMERIC AND CREAMED COCONUT SOUP
Dr Joel’s recipe
94 COURGETTE PASTA WITH LENTIL BOLOGNESE AND ‘PARMESAN’
Cover recipe
95 GLUTEN FREE JERK BERGER
ON THE COVER: Gluten-free Jerk Burger supplied by Gaz Oakley: Avant-Garde Vegan. Instagram: @avantgardevegan
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Kitchen T he key to producing great recipes and thus great food is to have a great PlantBased Kitchen to match. Here at PBHQ we’ve got just that as resident PB chef Katy Simmons is at the forefront of creating many of our incredible plant based food ideas. Katy made the transition to a fully plant based lifestyle four and a half years ago, as a New Year’s resolution, having been vegetarian since the age of eight. After working in kitchens where serving meat was the norm, Katy decided that she could no longer be a part of that industry and removed all animal products from her diet, including dairy which she had long suffered intolerances to. Despite no formal chef training, Katy highlights her Mum as being a huge inspiration in the kitchen. Growing up between France and the UK and with a family of passionate cooks before her, cooking tasty and delicious food has always been a huge part of her life and now Katy is excited to bring a wealth of great plant based recipe ideas to PlantBased magazine. She shows us around the sparkling, new kitchen facilities where the magic happens, as we find out more about the innovative mind behind many of the delicious recipes throughout the issue.
NS QUICKFIREs QUESTIO Name: Katy Simmon Profession: Chef a half years Plant Based: 4 and lt and pepper tofu Signature Dish: Sa Singapore noodles sta Pasta or pizza? Pa fu Tofu or tempeh? To ? Soy Almond or soy milk Tea or coffee? Tea ole? Hummus Hummus or guacam Starter Starter or dessert? cake? Cheesecake Cupcakes or cheese
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Katy’s Kitchen Staples Plant based recipes can often be full of complicated, expensive and difficult-to-find ingredients. There are some fundamental kitchen staples which can make cooking plant based far less of an uphill struggle though. Keep these stocked in your kitchen and you will find it far easier to make tasty plant based recipes!
Nu tr it io n a l y e a st Chickpeas/lentils/beans Herbs & spices Maple or agave syrup S to ck p ow d e r Flaxseeds /chia seeds Cashews & other nuts Dairy-free milk Dairy-free spread Vegan Worcester sauce
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No tricks, all treats I
t’s time to dig out that terrifying costume because scary season is coming. The King of Pop is about to dominate party playlists across the globe once again, so thinking about how you’re going to impress and stand out from the crowd with your Halloweeninspired food can’t wait any longer. Don’t worry though! We’ve been hard at work preparing our favourite kooky and spooky recipes that are sure to make you the centre of attention at any Halloween party this year, because if you can’t have fun in the kitchen at Halloween, when can you?! The kids are bound to love these killer recipes, and we’d love to see your attempts, so be sure to tag us on social media (we may even give a shout out to the most impressive ones!).
Per 100g Calories 60, Fat 2.4g, Saturates 0.4g, Carbohydrates 5.4g, Sugars 1.8g, Protein 2.9g, Salt 0.33g 26
POISONED APPLES Makes: 6 • 6 large, firm apples • 450g (2 cups) granulated sugar • 175ml (¾ cup) water • 115ml (½ cup) liquid glucose • A few drops of vegan black gel food colouring • 6 bamboo skewers 1 Place the apples and a lined baking tray and push a skewer into each core. 2 Place all remaining ingredients into a large saucepan over a medium heat, to slowly dissolve the sugar.
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3 Once the sugar has totally dissolved, wipe down the sides of the pan, toward the sugar mixture, with a wet pastry brush. This will help the toffee to stay crystal free. 4 Turn up the heat and boil the sugar mix to approx 150˚C (Gas Mark 2, 300˚F) or the ‘hard crack’ stage. 5 Once you have reached this point, turn off the heat and very carefully dip and roll the apples into the toffee, making sure each of them are thoroughly coated. Place on the lined baking tray to harden.
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M EA L S IN M I N U T ES When you’re strapped for time — give these recipes a try
LENTIL ‘MEATBALLS’ IN TOMATO SAUCE WITH LINGUINE Serves: 4-6
minUTES 1-6
1 Boil a kettle full of water. 2 Measure out and prepare all the ingredients. 3 Preheat oven to 200˚C (Gas Mark 6, 400˚F). 4 Add 300ml boiling water to soya mince. 5 Add 5 tablespoons cold water to ground flax seeds.
minUTES 7-10
For the meatballs: • 1 x 400g tin green or brown lentils, drained and rinsed • 100g (½ cup) dried soya mince, soaked in 300ml hot water • 1 tbsp bouillon powder • 1 tbsp oil • 2 tbsp ground flax seeds, mixed with 5 tbsp water • 1 tbsp ketchup or tomato paste • 1 tbsp mushroom ketchup • 2 tsp onion powder • 2 tsp garlic powder • 2 tbsp gram flour • 2 tbsp fresh parsley • 1 tsp dried Italian herbs • Sea salt and black pepper, to taste
6 Make meatballs by completing steps A, B and C. A Place the lentils in a bowl and mash with a fork or potato masher. B Add the rest of the meatball ingredients to the bowl and mix throughly. C With wet hands, shape the mixture into roughly 20 even sized balls and place on a baking tray lined with oiled baking paper. 7 Bake meatballs in the oven at 200˚C (Gas Mark 6, 400˚F), for 20 minutes.
minUTES 11-15
8 Start making the sauce by gently frying the onion and garlic in a saucepan with a splash of olive oil.
MINUTES16-21
10 To finish making the sauce, fry the onions and garlic until translucent, add the balsamic vinegar and red wine and allow to bubble and reduce for a few minutes. Add remaining sauce ingredients.
MINUTES 22-29
9 Add pre-boiled water to saucepan with a pinch of salt - cook pasta for 8 mins (check pasta pack for exact cooking time).
For the tomato sauce: • 2 x 400g tins chopped tomatoes • 1 x 500ml carton passata • 1 onion, peeled and finely chopped • 4 cloves garlic, peeled and finely chopped • 1 tbsp balsamic vinegar • 1 tbsp sugar (any) • 2 tsp dried Italian herbs • Sea salt and black pepper, to taste • Olive oil • Red wine For the pasta: • 360g (3½ cups) for 4 people 420g (4¼ cups) for 6 people To serve: • Linguine, or any dried vegan pasta • Garlic bread
minute 30
11 Drain pasta and toss with a little olive oil. 12 To serve, top a portion of pasta with sauce and meatballs, and sprinkle with vegan parmesan. Per 100g Calories 105, Fat 3.0g, Saturates 0.7g, Carbohydrates 12g, Sugars 4.4g, Protein 6.8g, Salt 0.32g
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Healthy Indian
Homemade
takeaway
It’s time to add some spice to your kitchen with our delicious curry recipes hinking of picking up the phone and ordering from your local Indian after a long week at work? Don’t do it – it’s cheaper and healthier to make curry in your own kitchen – and dare we say it’ll taste much better too! Curries from takeaway outlets tend to contain rather a lot of food colourings, none of which are actually necessary to make a vibrant, colourful, flavour-rich meal. Artificial colourings can cause symptoms including hyperactivity, rashes and gastric upset, so why not cut out the risk and use our recipes to make quick, easy and healthy curries? The following recipes are entirely plantbased of course, and cut out that greasy, oily medium, meaning that you can make food just as nice as a takeaway, without worrying about what’s in it – there’s no reason to be eating oily curries and skipping on the naan bread when you can make healthy versions of the same things in your own kitchen.
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Healthy Indian
TOFU SAAG PANEER Serves: 4-6 as a side dish For the ‘paneer’: • 1 x 400g block extra firm tofu, drained and pressed • 1 tsp turmeric • 1 tsp garam masala • Sea salt and black pepper For the sauce: • 100g (½ cup) spinach leaves, well washed • ½ large onion, roughly chopped • 4 garlic cloves, peeled • 5cm (2 inch) piece fresh ginger, peeled and roughly chopped • Stalks from 1 bunch fresh coriander • Juice ½ lemon • 2 tsp ground cumin • 2 tsp garam masala • 1 tsp sugar • ½ 400ml tin (1 cup) coconut milk To serve: • Fresh coriander leaves • Lime wedges 1 Cut the drained, pressed tofu into bite sized chunks and dust with the turmeric and garam masala. Add the tofu to a non stick frying pan with a splash of oil and cook, turning regularly, until golden at the edges. Remove from the pan and set aside to drain on kitchen paper. 2 For the sauce, place all the ingredients into a blender or food processor and blend until puréed. 3 Pour the sauce into the frying pan and gently cook until fragrant and bubbling, stirring frequently. 4 Return the tofu to the pan with the sauce, add the coconut milk and check the sauce for seasoning, adding more salt, to taste. 5 Serve hot, garnished with coriander leaves and wedges of lime. Per 100g Calories 92, Fat 6.2g, Saturates 3.7g, Carbohydrates 3.5g, Sugars 2.2g, Protein 4.8g, Salt 0.16g
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SWEET POTATO, RED PEPPER AND SPRING ONION BAKED SAMOSAS Makes: 6 For the filling: • 1 small sweet potato, peeled and finely diced • 1 red pepper, deseeded and finely diced • 4 spring onions, finely sliced • 1 small clove garlic, peeled and crushed • 1 tsp ground cumin • 1 tsp paprika • Sea salt and black pepper For the Samosas: • 1 pack vegan filo pastry (shop bought) • Oil spray For the coriander yogurt: • 100ml (½ cup) non-dairy plain or coconut yogurt • 1 small bunch coriander • 1 small garlic clove, peeled • 2 tsp mint sauce • Juice ½ lemon
1 To make the filling, toss the sweet potato, red pepper, spring onions and garlic with the spices and some seasoning and roast in the oven, in a shallow baking tray covered with foil for 20 mins. 2 Meanwhile, place all the yoghurt ingredients in a blender, or food processor and blend until smooth and combined. Chill until ready to serve. 3 When the sweet potato filling is ready, remove from the oven and allow to cool slightly. 4 Lay a sheet of filo on a board or flat surface and spray with oil. Place another on top and repeat the process until you have 4 layers. 5 Cut this sheet of filo horizontally into 3 even sized strips.
shape. Continue to fold the filling over on itself until the entire strip of filo has been used up. 8 Place the samosa carefully on a baking tray lined with baking paper and spray lightly with oil. Continue making the samosas in this way until all the mixture has been used. 9. Bake in a preheated oven at 200˚C (Gas Mark 6, 400˚F) for 20 minutes, or until golden and crispy. 10 Serve hot with lime wedges and the coriander yogurt. Per 100g Calories 171, Fat 1.4g, Saturates 0.2g, Carbohydrates 21g, Sugars 4.7g, Protein 3.7g, Salt 0.44g
6 At the top of each strip of pastry, place a spoonful of the sweet potato mixture. 7 Carefully fold the pastry over at the top to cover the filling and create a triangle 53
e k a c e s ee Ch r e s a e l p crowd
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BISCOFF CHOCOLATE CHEESECAKE
Cheat days
Serves: 12-14 For the Crust: • 1 x 250g pack Biscoff biscuits, broken • 6 tbsp Biscoff spread • 2 tbsp vegan butter or coconut oil, melted • 1 tbsp maple syrup For the Filling: • 500g (2 cups) silken tofu • 300g (2¼ cups) vegan dark chocolate • 200g (1 cup) Biscoff spread • 1 tsp vanilla bean paste or extract To Decorate: • Melted vegan chocolate • Biscoff biscuits, broken • Chopped chocolate • Salted popcorn • Sea salt flakes • You will also need an 8in spring form tin, lightly oiled 1 Preheat oven to 180˚C (Gas Mark 4, 350˚F). 2 Place the biscuits in a food processor and pulse until you have fine crumbs. 3 In a small pan melt together the rest of the crust ingredients and add the crumbs, stirring well until everything is combined. 4 Transfer the mixture to the tin and press it all down, right into the sides, until its compacted and even. 5 Bake the crust in the oven for 10-15 minutes, then remove and set aside to cool. 6 To make the filling, place all the ingredients into a clean food processor or blender and whizz until very smooth and combined. 7 When the base is cool, pour the filling into the tin and chill for 2 hours minimum, or ideally overnight. 8 When set, remove the cheesecake carefully from the tin and place on a cake stand or serving plate. Decorate with your chosen toppings and chill again until ready to serve.
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