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The UK’s best-selling vegan magazine

HOW TO GET MORE FIBRE INTO YOUR DIET

&LIVI NG

75

AUGUST 2021

PLANT-

RECIPES wls... o b e c i r , r bowls e w o p , s that s e l h s w i d o s b u Buddha th nutritio i w r e m dients! m e u r s g r n u i o y e t i Pack r favour u o y l l a e combin

HEALTH BOOST Top nutrition tips for active vegans Which food combos should you avoid for better gut health?

Explore the rise of scientific vegans

CURRY NIGHT CLASSICS

NEW TAKES ON...

ampfire cooking & summer barbecues REMOVING LABELS Plant-based vs vegan: does it really matter?

– ultimate summer Buddha bowl

BEYOND ANIMAL WELFARE Factory farming – the truth about its impact on the environment

P18

Mindful eating Be more sustainable Guide to Lincoln

AUGUST 2021 VEGAN FOOD & LIVING PRICE £4.99

W ELCO M E

Welcome

Buddha bowls have been gaining popularity within the vegan community over the last few years, and for good reason. Not only do they look gorgeous, but they're perfect for creating a balanced, nutritious meal too. You can see that you've got your protein, carb, vegetable and pulse boxes ticked at a quick glance. Unlike a basic leafy salad they're light but satisfyingly filling as well, so that means less snacking between meals.

This issue we're sharing some of our favourite Buddha, power and rice bowls from page 12 to get you started. Once you've made a few, you're sure to be inventing your own recipes according to what's in season, your favourite ingredients, and what you're in the mood for that day.

On the subject of moods, this issue we're exploring the concept of mindful eating on page 58. It's all about listening to your body and learning to interpret the signs when it's telling you that it needs something. So join us in letting go of comfort snacking, boredom grazing, and general mindless eating, and learn to really engage with what you're cooking and feeding your body. It's a small but important change you can make for the better this summer.

See you next month!

This magazine is printed on 100% recycled paper!

Cover image Recipe and photo by Stockfood, The Food Media Agency (www.stockfood.co.uk)

Stay in touch Facebook Find us at www.facebook.com/ veganfoodandliving Instagram Go to www.instagram.com/ veganfoodandliving Twitter Go to twitter.com/ veganfoodliving Linkedin Join us at www.linkedin.com/ company/vegan-food-living/ Pinterest Go to www.pinterest.co.uk/ vegan_food_living Youtube Go to www.youtube.com/c/ VeganFoodandLiving Spotify Go to https://spoti.fi/3vr8of7 to listen to the Simply Vegan Podcast Website www.veganfoodandliving.com Email sally.fitzgerald@anthem.co.uk

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24 Discover the secrets of delicious and nutritious vegan living

12 CLASSIC BARBECUE WITH A TWIST

FOCUS ON... FIBRE

52

BOWL FOOD

58

BREAKFAST RECIPES

29 4 VEGANFOODANDLIVING.COM

MINDFUL EATING

RECIPES FOR WILD VEGANS

62

I N

EASY VEGAN

T H I S

I S S U E

On the cover p52

p12

77 p45, p48, p50

30-MINUTE CURRY NIGHT

p74

p62, p24 p102

p100

74

F E AT U R E S

THE RISE OF FACTORY FARMING

SWEET TREATS! DESSERT RECIPES

91

100 98 70

WHAT ARE ‘NO-KILL’ EGGS?

106

p58, p46, p108

A VEGAN’S GUIDE TO... LINCOLN

Barbecue recipes.................................24 Raw food ......................................................34 Being more sustainable................46 Bad gut food combos.....................48 Scientific vegans...................................50 Focus on fibre ..........................................52 Mindful eating.........................................58 Wild vegans...............................................62 30-minute curry night .....................74 Meals in 30 minutes..........................78 10 ingredient meals..........................82 Storecupboard staples ..................86 What are ‘no-kill’ eggs? ................98 The rise of factory farming.....100 Vegan vs plant-based – do the labels matter? ......................................102 Beauty box..............................................104 Diamonds are formidable ......106 Vegan guide to Lincoln .............108

E V E RY I S S U E

DIAMONDS ARE FORMIDABLE

108

What’s cooking ......................................... 8 Behind the scenes with .................11 Join Vegan Food & Living Plus..............................................22 Nutrition in a nutshell .....................44 Food for thought...

Jasmijn de Boo ....................................114

VEGANFOODANDLIVING.COM 5

VeganFood

I N D E X

& L I V I N G

RECIPE FINDER

Anthem Publishing Ltd, Suite 6, Piccadilly House, London Road, Bath BA1 6PL

Bowl food

Weekend

12 Buddha bowl with chipotle

66 Butter bean bruschetta 67 Smoked tofu and noodle salad 68 Freekeh and black bean peppers 69 Squash and bean ‘currito’ 69 Tomato and barley risotto 70 Roasted butternut squash 71 Miso-tahini-glazed roasted

PUBLISHER Sally FitzGerald sally.fitzgerald@anthem.co.uk

cauliflower and pea houmous 14 Healthy burrito bowls 14 Buddha bowl with tofu 16 Spicy nourish bowl 16 Peanut hoisin rice bowl 17 Spicy sweet potato quinoa bowl 19 Ultimate summer Buddha bowl 19 One-pot ‘chicken’ jambalaya 20 Buffalo cauliflower salad 20 Nourishing Buddha bowl

Barbecue

aubergine with farro 71 Spaghetti aglio e olio 72 No-egg spaghetti carbonara

Curry night

24 Grilled vegetable paella 26 Guacamole, chia seed totopos 27 Courgette 'burnt ends'

75 Chickpea and courgette parcels 75 New potato and tomato curry 76 Courgette moong dal 76 Black-eyed bean, mushroom curry

Breakfast

Under 30 minutes

30 'Mozzarella' shakshuka 31 Easy no-bake muesli bars 31 Oat and buckwheat pancakes 32 Blueberry breakfast muffins 32 Spanish beans

78 Cajun tofu skewers 79 Quesadillas 79 Green mac and cheese 80 Miso veggies 80 Tomato and red pepper orzo 81 Butter ‘chicken’

Raw vegan 34 Banana peanut softserve 35 Sky chia pudding 35 Greek-style stuffed tomato dolmas

Lunch 38 Beetroot dip 39 Seeded psyllium bread 40 ‘Tuna’ sandwich 41 Cauliflower tabbouleh 41 Beetroot tikkis with yoghurt dip 42 Kale, beet and feta salad 42 Tomato, red lentil, coconut soup

Fibre 54 Kale, pak choi and broccoli with

garlic fried rice

10 ingredients 82 Sweet and sour tofu 83 Sausage stew with dumplings 83 Cheesy artichoke and spinach

stuffed peppers 84 Miso aubergine steaks 85 Baked tomato and shallot rice 85 Buffalo cauliflower sandwich

Storecupboard staples 87 Pulled jackfruit shepherd‘s pie 87 Red Thai curry 88 Puglian lentils, tomatoes and

mixed vegetable ragù 89 Marinated tofu, steamed greens,

roasted mushrooms, coconut rice

55 Sweet potato patatas bravas 55 Roast veg with pickled onions

90 Indian masala roast carrots with

Mindful eating

desserts

59 Mango, orange and avocado

92 Almond coconut paleo cookies 93 Sacher torte 94 White and dark chocolate cake 95 Upside down pineapple cake 95 Lemon vanilla cake 96 Apple bundt cake 96 Strawberry scones 97 Lemon muffins

black bean salad 60 Split pea and pomegranate salad 61 Chickpea and avocado bruschetta

Wild vegans 63 Smokey tomato and lentil soup 64 Courgette satay 64 Caramelised onion stovies

PRODUCTION EDITOR Bob Wade ADVERTISING MANAGER Megan Gibbings megan.gibbings@anthem.co.uk ADVERTISING APPRENTICE Ella Bywater ella.bywater@anthem.co.uk MARKETING MANAGER Cara Northcott cara.northcott@anthem.co.uk DIGITAL EDITOR Rachel Smith rachel.smith@anthem.co.uk DIGITAL APPRENTICE Molly Pickering LICENSING Regina Erak regina.erak@globalworks.co.uk CREATIVE DIRECTOR Jenny Cook HEAD OF MARKETING & PRODUCTION Verity Travers MD Simon Lewis CEO Jon Bickley PRINT William Gibbons & Sons Ltd Tel +44 (0) 1902 730011 DISTRIBUTION Marketforce (UK) Ltd, 3rd Floor, 161 Marsh Wall, London, E14 9AP Tel: +44 (0) 330 390 6555 SUBSCRIPTION ENQUIRIES shop.veganfoodandliving.com UK: 0844 856 0642 International: +44 (0)1371 853 609 Email - veganfoodandliving@anthem.co.uk Calls to 0844 numbers cost 7 pence per minute plus your phone company’s access charge.

coconut red lentils

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SENIOR ART EDITOR Alex Duce alex.duce@anthem.co.uk

All content copyright Anthem Publishing Ltd, 2021, all rights reserved. While we make every effort to ensure that the factual content of Vegan Food & Living is correct we cannot take any responsibility nor be held accountable for any factual errors printed. No part of this publication may be reproduced, stored in a retrieval system or resold without the prior consent of Anthem Publishing Ltd. Anthem Publishing recognises all copyrights contained within this issue. Where possible we acknowledge the copyright holder. Vegan Food & Living is a trade mark owned by Anthem Publishing.

What’s

cooking Keep up to date with all the latest happenings in the vegan community

Eating Out with Emma and Laura from thisvegancity.com bring us news of plant-based eating options across the UK

THE GREENHOUSE HORSFORTH Location: 85e Town St, Horsforth, Leeds LS18 5BP Website: thegreenhousehorsforth.co.uk Cuisine: Health food Service: Healthy brunch, bowls and cakes

Bad Vegan opens its doors Bad Vegan finally opened in London on 24th June in Camden’s Buck Street Market.

It is the brain child of Mark Emms and chef Tom Kerridge, and it’s designed to flip the usual restaurant experience on its head for vegans, as Mark explains: “For so long there has been such limited vegan options at the majority of restaurants, with plant-based eaters having to pick between one or two dishes. We wanted to flip this around and create a space where plant food led the menu, but somewhere that both vegans and non-vegans would be excited to visit.

“Bad Vegan is a restaurant that caters for all diets with any judgements left at the door. Ultimately, Bad Vegan aims to showcase that delicious and filling plant-based food can help non-vegans become more aware of their meal choices.” All main dishes are 100% plant-based, then diners have the option to select a non-vegan topping or side if they want to. The focus is on 8 VEGANFOODANDLIVING.COM

innovative recipes using seasonal vegetables for ‘fast-food’ style dishes, but without using meat substitutes. Choose from dishes such as The Taterator (£9.50), a crunchy potato finger wrapped in soft tortilla with a choice of three fillings – vegan cheese and onion, Boston-style BBQ beans or smoky chipotle and fresh lime slaw. Other choices include pizza-inspired Streetdough Flatbreads (£10.50), crunchy cauliflower florets in sweet, sticky chilli sauce (Cauliflyer, £8.50), and Mega Shakes (£6.50).

Camden is the first Bad Vegan restaurant, but there are plans to expand around the UK. Find out more at www.bad-vegan.com.

Today we find ourselves bypassing the busy city of Leeds for the nearby greener pastures of pretty town Horsforth. After working up an appetite wandering round the interesting array of shops, we find ourselves at plant-based cafe The Greenhouse.

As the name suggests, owner Richard has created a little oasis filled with plants of both the edible and nonedible variety. The huge bay window at the front of the cafe is adorned with greenery and sunlight streams through. Hessian floors make their way upstairs past botanical themed walls. Expect to find pretty, edible flowers atop cakes, pancakes, Buddha bowls, brunch toast options and smoothies.

The Greenhouse was born two and a half years ago when vegetarian Richard, previously a store manager at Tesco, found cutting out dairy helped with his asthma when he decided to take up endurance running and cycling.

As well as the health perks of his homemade vegan energy cakes, he discovered a new found joy in baking and this became the foundation for what blossomed into the café we sit in today. Also, having witnessed the huge amount of food and plastic waste in his Tesco days, environmentalism became as important in his business as healthy living and animal welfare. A 99p charge is added to the food bill, which goes towards planting trees to help offset any carbon emissions – bargain! Plastic packaging is avoided and waste food is brought back to compost at Richard’s home.

Fresh ingredients, and food made from scratch with environmental conscience, has green fingered, green voting, green hearts flocking to The Greenhouse.

Do you have a favourite vegan restaurant in the UK? Let us know by email to: hello@thisvegancity.com Website: thisvegancity.com Instagram: @thisvegancity

BAGS WITH CONSCIENCE In 2019, Kula Bags was founded with the aim of building a sustainable brand with a purpose. Tired of seeing the amount of waste we produce, it wanted to create products that were not only unique in style, but also had a positive environmental impact. It was introduced to a material called Texon Vogue – a durable, practical and washable paper material that has been accredited by both the Forestry Stewardship Council (FSC) and Oeko-Tex for its sustainability.

After being inspired by this unique, eco-friendly material, Kula Bags decided to design a range of backpacks using this as the outer shell. Another important part of the design was the interior lining,

which is made from 100% recycled plastic bottles.

54% fewer CO2 emissions are generated during the production of this material compared to virgin polyester, making it much more sustainable. Kula Bags believes that fashion shouldn’t come at the expense of function. With a minimalist design, all of its products feature details that make everyday life easier for you. Kula’s impact may be small now, but it has big ambitions to change the way consumers view waste, placing environmental impact at the forefront of the business. The full Kula range has also been approved by the Vegan Society and Peta. Find the full Kula collection at www.kulabags.co.uk.

Give your home a refresh for just £1 Astonish has launched a new Special Aromatic Edition range of vegan cleaning products that will help make your home smell beautifully fresh this summer. The range features four products, all of which are registered with the Vegan Trademark, are cruelty-free, have never been tested on animals and come in recyclable packaging.

Choose from Pomegranate & Raspberry Antibacterial Surface Cleanser (£1), Hibiscus Blossom Daily Shower Shine (£1), Ruby Grapefruit Kitchen Cleaner (£1), and Pink Peony Fresh Toilet Bowl Fizz (£1.49). Find out more at www.astonishcleaners.co.uk.

Behind Łhe scenes aŁ

New Vegan Recipe Club Website Over the past year, we’ve been working hard on a brand new and improved Vegan Recipe Club website and app!

They each feature a new look as well as an improved search system, so you can find all your favourite recipes with ease. We have also significantly improved our ‘save recipe’ feature – you can now save and access favourite recipes across all platforms, devices and browsers, just by creating an account. The Vegan Recipe Club app is available free from the App Store and Google Play Store.

Visit veganrecipeclub.org.uk or follow us on social media for recipes and tips: Facebook: veganrecipeclub, IG: veganrecipeclub, Twitter: veganrecipeclub

Welcome to Siobhan Dolan’s column.

Each month she gives Viva! Victory One year after our shocking investigation into us the low-down Winterbrook Farm Partners, Calvesley pig farm has on the latest news and closed its doors for good and is being demolished. This campaigns from Viva!, farm was a breeding unit, home to hundreds of female pigs who were routinely impregnated and forced to birth one of the UK’s leading countless litters of piglets. Discover the full story on the website – viva.org.uk/morrisons-pigs. vegan charities.

Oracle initiated to save humanity from extinction Meet Oracle, an algorithm embedded in the planet’s source code that initiates when humanity is on the verge of extinction. Launched as part of Viva’s Vegan Now campaign, Oracle is a thought-provoking short film combining futuristic visuals with a powerful message about the urgent need to go #VeganNow to save the planet. If we don’t act now, we will witness the sixth mass extinction of wildlife, ecosystems collapsing beyond repair, and the end of the human race. Watch and share our new film: vegannow.uk.

Don’t forget to read Viva!’s articles in Vegan Food & Living each month too.

Siobhan Dolan, Viva!

VEGANFOODANDLIVING.COM 9

N E W S

SACLA TAKES ON TARTARE The range of delicious vegan fish alternatives on offer is constantly expanding, but what we’ve been missing is a tasty tartare sauce to accompany the perfect no-fish finger sandwich. Not any more.

Sacla has added two sauces to its range – Vegan Tartare Sauce and Vegan Horseradish Sauce. Made with capers, gherkins, leeks, wine vinegar and mustard, the Vegan Tartare Sauce makes a piquant addition to your favourite no-fish dish, while the powerhouse Vegan Horseradish Sauce gives a kick to your roasted root vegetables, braised red cabbage and vegan pot roasts. Both varieties cost £2.50 for a 180g jar and are available online at sacla.co.uk or at Asda from July.

The Body Shop launches in-store refill stations The Body Shop is on a mission to make refills mainstream, and the first step in its 5-year plan is to launch refill stations in 400 of its stores globally, with another 400 stores joining the mission in 2022. The concept is simple – pick up your refillable aluminium bottle in store, then choose from 12 of The Body Shop’s best-loved shower gels, shampoos, conditioners and hand washes.

Once you’ve finished the bottle,

give it a wash, take it back to the store and get it refilled.

It’s estimated that by making the switch to refills, together we could save over 25 tonnes of plastic every year!

The cost of a 300ml aluminium Refill Bottle is £2, Shower Gel and Hand Wash refills are £5, and Shampoo and Conditioners are £6.

To find out where your nearest refill station is, head over to www.thebodyshop.com.

Dr Oetker Ristorante’s first ever UK vegan pizza launched If you’re looking for something new to try for your Friday night pizza night, Dr Oetker Ristorante is on hand to help with its new Dr Oetker Ristorante Pizza Margherita Pomodori. It features a thin, crispy crust topped with tomato sauce, grated vegan cheese pizza topping, juicy sun-dried and cherry tomatoes, and finished off with a basil ‘pesto-style’ garnish.

Certified by the Vegan Trademark, the pizza costs £3.69 – to find your nearest stockist, head to www.pizzaristorante.co.uk.

No Rain, No Flowers

Pressing pause

Hi everyone! There have been interesting things happening here at HWK HQ, which I’m excited to share with you. There have also been times when I’ve hit a bump or fork in the road, and felt a bit anxious about which route to take.

All decisions, even the good ones, can leave us with a feeling of ‘what if?’ There are consequences to all decisions, but the important thing is to have faith in ourselves and try to commit wholeheartedly to what makes us happy.

If we didn’t have rain, there’d be no flowers, and sometimes we have to ride the wave and wait for things to calm down. I guess

the tricky thing is to stay atop the surfboard of life when we are faced with huge waves. It’s OK to fall off and jump back on, it’s all about what we learn along the way.

If you’re faced with a decision you’re not sure about, take your time and give yourself the space to evaluate how it makes you feel. I find that when I write down how I’m feeling, things become clearer and I’m better able to make a decision that works for me both in the moment and long-term.

Here are my top tips for learning to dance in the rain: • Be gentle with your mind.

• Take time to work through things.

• Nourish your body with wholesome foods.

• Listen to your favourite music.

• Write in your journal.

• Reach out to a friend.

• Don’t be afraid to shine.

• Believe in yourself.

• Note one thing you’re grateful for each day.

• Feel the rain against your skin every now and then. It’s so good for the soul.

And lastly, remember how amazing you are!

All my love and keep shining!

The world needs who you were made to be.

Holly xxx

Holly Johnson joins us every month to share her vegan wellbeing tips. With a love of vibrant flavours and a passion for helping people to achieve optimum wellbeing, Holly’s Wholesome Kitchen (hollyswholesomekitchen.com) creates nutrilicious recipes that fortify, revive and restore to promote wellness in mind, body and soul.

10 VEGANFOODANDLIVING.COM

Behind the Scenes

Little Green Pigeon Vegan Business Tribe talks to Little Green Pigeon about combining a vegan greetings card company with a bird sanctuary

L

isa Fox catches up with Susan Joyce (between feeding baby chicks!) about how a serious accident led her to realign her career and set up a bird sanctuary – funded by a greetings card company for people who can’t get enough of pigeons!

You’ve had quite the journey to starting Little Green Pigeon. What was your previous business background?

I’ve been a registered veterinary nurse, owned a specialist wedding stationery and gift shop, and a dog walking business. I then created a popular indoor dog daycare facility, but at its height I had a bad accident that damaged my back and I was unable to walk properly for almost a year. When I recovered, I worked as a co-ordinator at a veterinary hospital, where I looked after birds that the public brought in.

My daughter was a keen ornithologist and together we learned everything we could about bird rehabilitation. Moving to the countryside, I set up Little Green Pigeon bird sanctuary and created our not-for-profit business selling greetings cards and gifts to fund the sanctuary.

How is your time split between your sanctuary

Above Sue's cards don't feature the animal-based lacquer found on most other cards.

and your Little Green Pigeon business?

I start at 5am with 5 hours of bird care and then I hit the office with artwork, emails, social media posts, and orders. The baby birds also need feeding every 45 minutes throughout the day until 10pm. I absolutely love it and I’m privileged to be able to care for these gorgeous feathered souls. We’re a not-for-profit business, and between our online shop sales, donations and patrons we are extremely fortunate with funding. Patrons receive free gifts too, so there is always work to do.

I draw a small wage, which enables me to focus on the sanctuary full time without having to work elsewhere – that really helps!

through. I work 16-hour days most days, both to take care of the birds and to secure funding and make sales – it’s really hard work and you don’t get days off.

Beforehand, make sure you work alongside other rehabbers with your chosen animal to learn how to care for them properly for at least a year before taking care of poorly animals yourself. As a rehabber you’ll meet the nicest, kindest people in society. I’m so happy and I wouldn’t change any part of my journey for the world; it made me who I am and it allows me to do what I do.

I’m grateful every morning when I wake up that I get to help undo just a small amount of the badness that humans do to the world.

“The baby birds also need feeding every 45 minutes throughout the day until 10pm”

Not many people know that most greetings cards aren’t vegan. Why aren't they?

Most greetings cards are coated in a lacquer that contains animal products, and the glue on some envelopes and packaging tape does too.

In comparison, our cards are made from recycled paper, the printing process uses vegetable water-based inks, and we don’t use any lacquer on our cards at all. The adhesive on our envelopes is vegan and so is the tape we use to parcel up our orders.

What advice have you got about setting up an animal sanctuary and running a business to fund it?

Make sure you think it Left This business really is for the birds! All sorts of feathered friends are looked after.

Lisa Fox says: “This is a real example of combining your passion with how you make a living. Sue didn’t just create her own business; she launched a mission that other people want to support.

Be under no illusion, it’s not always an easy life – but you will find few business owners that get such deep gratification from the work they do.”

Discover more about Little Green Pigeon at their website: www.littlegreenpigeon.co.uk

LISA FOX You can read more interviews with vegan businesses at www.veganbusinesstribe.com.

Join Vegan Business Tribe to get support from our vegan business experts and a wide vegan business community to help your business grow.

VEGANFOODANDLIVING.COM 11

Bowl food From summery Buddha bowls to nourishing rice bowls, you won’t want to miss these satisfying midweek meals Buddha bowl with chipotle cauliflower and pea houmous

By Yes Peas! (peas.org) | Serves 2 | Prep 15 mins | Cook 25 mins | Calories 705 (per serving) 1 small cauliflower, chopped into florets

TO SERVE chopped fresh parsley

2 tbsp extra-virgin olive oil

pumpkin seeds pickled onions

2 tsp baharat

FOR THE PEA HOUMOUS

sea salt flakes and freshly ground black pepper

300g (2¼ cups) frozen peas

100g (½ cup) quinoa, cooked juice of ½ a lemon a small handful of chopped parsley 1 avocado, peeled and sliced

3 tbsp tahini 3 tbsp lemon juice ½ tsp ground cumin a small handful of chopped fresh coriander (cilantro)

1 Preheat the oven to 200°C/Gas Mark 6.

2 Drizzle the cauliflower florets with 1 tbsp of the olive oil, sprinkle over the 2 tsp baharat and season with salt and pepper.

3 Spread the florets evenly over a baking sheet and then roast in the oven for 20-25 minutes, tossing once or twice throughout.

4 Mix the quinoa with the lemon juice, chopped parsley and a little olive oil.

5 To make the houmous, cook the peas in a pan of salted boiling water, drain well and rinse under cold water. Blend the peas into a smooth purée in a food blender with the tahini, lime juice, cumin, coriander and spring onions. Season with salt and pepper to taste.

6 To assemble your bowls, start with a big scoop of quinoa, add in a large helping of spicy cauliflower and some diced avocado, some pea houmous and some pickled red onions. Top the whole bowl off with some chopped fresh parsley and pumpkin seeds and dig in.

2 spring onions (scallions), trimmed and finely chopped 2 garlic cloves

12 VEGANFOODANDLIVING.COM

P E R

S E R V I N G

47.9g

8.2g

0.35g

12.1g

57.4g

19.6g

Total fat

Saturates

Salt

Sugar

Carbs

Protein

R EC I PE S

Bowl food

VEGANFOODANDLIVING.COM 13

Bowl food

R EC I PE S

Buddha bowls with tofu

By Elizabeth Emery from Vancouver with Love (vancouverwithlove.com) Serves 2 | Prep 35 mins | Cook 25 mins Calories 654 (per serving) grapeseed oil

FOR THE BOWLS

1 tbsp Braggs Soy Seasoning 300g (1½ cups) cooked brown (or tamari/soy sauce) ¼ tsp smoked paprika rice, quinoa or millet 60g (½ cup) edamame beans

30g (1 cup) shredded leafy greens (I use lettuce and kale) 75g (2⁄3 cup) spiralised or shredded carrot

75g (2⁄3 cup) cubed cucumber FOR THE TOFU

1 garlic clove, crushed

350g pack (1½ cups) of medium firm tofu

By Elizabeth Emery from Vancouver with Love (vancouverwithlove.com) Serves 2 | Prep 25 mins | Cook none | Calories 467 (per serving)

1 tsp garlic powder ½ tsp smoked paprika ½ tsp onion powder 3 tbsp coconut yoghurt (or your favourite unsweetened, plant-based yoghurt) FOR THE BOWLS 300g (1½ cups) cooked brown rice (I used long grain) 30g (1 heaped cup) chopped leafy greens (I used spinach and romaine lettuce) 75g (½ cup) yellow pepper, diced small 100g (½ heaped cup) cooked black beans, drained and rinsed if from a tin 10 cherry tomatoes, sliced in half 150g (2⁄3 cup) smoked tofu, cut into 1cm (½in) cubes ½ an avocado, sliced thinly

salt and pepper

1 tbsp avocado or

Healthy burrito bowls juice of 1 small lemon

6 tbsp olive, avocado or grapeseed oil (try to avoid using an oil with a strong taste, such as extra-virgin olive oil) ½ tbsp Braggs Soy Seasoning, soy sauce or tamari

1 tbsp sesame seeds

6 tbsp avocado, olive or grapeseed oil

FOR THE DRESSING juice of 1 lemon

75g (2⁄3 cup) spiralised or shredded beetroot

FOR THE SMOKY DRESSING (OPTIONAL)

¼ tsp black pepper

1 If using the smoky dressing, first make it by adding all the dressing ingredients to a mason/jam jar. With the lid on tightly, shake the jar vigorously for 30 seconds. Set aside.

1 Begin by steaming or boiling the edamame in a saucepan on the stovetop for 3-5 minutes, or until tender. Remove from the heat and allow to cool.

2 While the edamame are cooling, prepare the tofu. Slice the block of tofu into eight long, flat strips and place them on a baking tray.

3 Brush the slices with half the oil, Braggs/soy sauce, paprika and pepper.

4 Place under the oven grill (broiler) for 10 minutes, or until the strips are golden.

2 Prepare all the bowl ingredients as instructed.

5 Flip the strips over and re-coat with the remaining oil, Braggs/soy sauce, paprika and pepper.

3 Assemble the bowls by adding each ingredient in a row next to each other.

6 Grill/broil the tofu for another 10 minutes and remove from the oven. Set aside.

4 If not using the dressing, spoon the salsa all over the bowls so that it coats the ingredients. Otherwise, drizzle the dressing all over the bowls. (If you're preparing these bowls as packed lunches, store the dressing in a separate container until ready to eat, to avoid ending up with soggy food.)

5 Serve with wedges of lime.

125g (½ cup) of your favourite salsa

7 To make the dressing, add all the ingredients to a mason or glass jar and screw the lid on. Shake vigorously for about 20 seconds until all the ingredients are combined. Simple!

8 To assemble the bowls, add the leafy green mix to the bottom of two large dinner bowls.

9 Pile on top the brown rice, edamame, carrot, beetroot and cucumber.

10 Add the tofu strips to the top of the bowls and sprinkle with the sesame seeds.

11 Pour over as much dressing as you require (you will likely have some leftover, it can be stored in the fridge for at least a week), and enjoy.

TO SERVE

TIP The dressing will separate if left. Simply shake the jar before using.

lime wedges vegan tortilla chips

P E R

S E R V I N G

P E R

S E R V I N G

17.1g

3.6g

0.7g

5.5g

61.8g

19.9g

40.4g

5.1g

0.32g

8.1g

53.1g

26.1g

Total fat

Saturates

Salt

Sugar

Carbs

Protein

Total fat

Saturates

Salt

Sugar

Carbs

Protein

14 VEGANFOODANDLIVING.COM

VEGANFOODANDLIVING.COM 15

Bowl food

R EC I PE S

Peanut hoisin rice bowl

By Shannon Michelle (shannonmichelle.co.uk) Serves 2 | Prep 10 mins | Cook 15 mins Calories 855 (per serving)

Spicy nourish bowl

By Shannon Michelle (shannonmichelle.co.uk) Serves 2 | Prep 5 mins | Cook 15 mins | Calories 783 (per serving) 200g (1 cup) rice 1 tbsp piri piri seasoning 2 tsp paprika 200g (11⁄3 cups) vegan chicken pieces 1 tsp olive oil 1 tbsp soy sauce 6 Tenderstem broccoli ½ a small aubergine (eggplant), sliced and cut into quarters a small handful of mangetout 4 baby corn, cut into small chunks a large handful of kale 2 tbsp chilli oil 2 tsp garlic 1 tbsp lemon juice 1 tbsp caramelised onion houmous (or other flavour)

1 Cook the rice as per packet instructions. Once cooked, stir in the piri piri seasoning and paprika.

This makes the rice more enjoyable with the addition of flavour, as well as the flavours complementing the rest of the bowl.

2 In a small frying pan, add the olive oil and keep on medium heat. Add the vegan chicken pieces (whatever your favourite is, I personally like vegan quorn 'chicken' pieces and the Frys Family 'chicken' pieces). Allow the chicken pieces to cook at least halfway before adding a bit of soy sauce, so they're not so bland. This is optional of course – if your chicken pieces are already flavoured you won't need to.

3 In another large frying pan, add the chilli oil and garlic on a low-medium heat. Allow the pan to heat up and the garlic to become fragrant before adding the broccoli, aubergine, mangetout, baby corn and kale. Cook for about 5 minutes before adding the lemon juice, then cook for another 4 minutes.

4 Divide the piri piri rice between two bowls.

Remove the vegan chicken pieces from the heat and separate them between the two bowls. The vegetables should be cooked by this time, so again, dish this up between the two bowls.

5 I then topped each bowl with a scoop of caramelised onion houmous. This is personally my favourite flavour, but you could use whatever flavour you like. I think red pepper or plain would work perfectly.

P E R

200g (1 cup) organic white basmati rice

small chunks

1 tbsp olive oil

FOR THE PEANUT SAUCE

1 tsp garlic puree

65g (¼ cup) smooth peanut butter

80ml (1⁄3 cup) hoisin sauce

1 tsp ginger puree200g (1½ cups) vegan shredded 'duck' (or use a different meat replacement) 1 carrot, peeled and cut into small chunks

1 tsp fresh ginger 1 tbsp sriracha ½ tsp coconut sugar (or brown sugar) 4 tbsp hot water

1 red bell pepper, cut into

1 In a small bowl, combine the peanut butter, ginger, sriracha, coconut sugar and hot water. Mix everything together until the sauce is smooth and thin (so it can be drizzled on top at the end). Set aside.

2 Rinse the rice before cooking it in a saucepan with a lid on low heat. This should finish cooking around the same time as everything else, around 10-15 minutes.

3 In a large frying pan/wok, add the olive oil, garlic and ginger. Allow these to become fragrant before adding the vegan shredded 'duck'. Throw in the chunks of red pepper and carrot, stir and allow everything to cook on low-medium heat for 5 minutes.

4 Stir the hoisin sauce into the frying pan with everything else. Allow everything to cook for another 7-8 minutes on low heat.

5 Once the rice has finished cooking, serve it up in two bowls. Top with the hoisin vegan duck and veggies once cooked.

6 Give the sauce that you set aside earlier a little stir before drizzling it on top of each of the bowls. I then topped mine with some chopped spring onions.

S E R V I N G

P E R

S E R V I N G

21.7g

3.4g

1.14g

7.3g

101.9g

42.9g

25.7g

4.8g

0.79g

2.5g

125.1g

31.7g

Total fat

Saturates

Salt

Sugar

Carbs

Protein

Total fat

Saturates

Salt

Sugar

Carbs

Protein

16 VEGANFOODANDLIVING.COM

Spicy sweet potato quinoa power bowl 1 medium sweet potato 2 tbsp chilli oil 1 tbsp olive oil 1 tsp garlic puree 1 tsp thyme 1 tsp cinnamon 1 tsp black pepper 85g (½ cup) quinoa 1 vegetable stock cube a large handful of rocket (arugula) 1 lime a small handful of crushed peanuts FOR THE SAUCE 125g (½ cup) creamy peanut butter 1 tbsp vegan red Thai paste

By Shannon Michelle (shannonmichelle.co.uk) Serves 2 | Prep 10 mins | Cook 25 mins | Calories 786 (per serving)

2 Cut the sweet potato into small chunks and place them on a baking tray. Drizzle the chilli oil and olive oil on top, along with the garlic, thyme, cinnamon and black pepper. Shake everything about so that the sweet potato chunks are evenly coated.

3 Place the baking tray in the oven for 25 minutes.

4 Add 240ml (1 cup) water to a saucepan and wait for it to start boiling. Rinse the quinoa before adding it to the saucepan along with the vegetable stock cube (the stock cube is optional, but gives the quinoa a bit of flavour). Fluff the quinoa with a fork before placing a lid on top of the saucepan for 20 minutes on low heat, checking on it occasionally and giving the quinoa a stir.

5 Prepare the peanut sauce by adding all of the ingredients to a blender. Blend until completely smooth, adjusting the flavours to taste. If the

1 tbsp white cider vinegar or apple cider vinegar ⁄ ⁄ brown sugar

sauce is too thick due to the consistency of the peanut butter, then add a bit more coconut milk.

Set the sauce aside.

1 Preheat the oven to 200°C/Gas Mark 6.

P E R

6 In two separate bowls, add a handful of fresh rocket (you could use spinach or some other kind of mixed leaves if you don't like rocket).

The quinoa should be ready at around the same time, so once all the water has absorbed into the quinoa, remove from the heat and serve it up in the two bowls.

7 Once the sweet potato is cooked, remove the tray from the oven and scoop an even amount of sweet potato into each bowl (be warned, it will be spicy).

8 Finally, top off each bowl with as much or as little of the sauce as you would like. You could squeeze half a lime on top of each bowl for even more flavour and sprinkle some crushed peanuts on top.

S E R V I N G

52.8g

8.4g

0.94g

11.4g

65g

26.2g

Total fat

Saturates

Salt

Sugar

Carbs

Protein

VEGANFOODANDLIVING.COM 17

Bowl food

R EC I PE S

18 VEGANFOODANDLIVING.COM

Ultimate summer Buddha bowl

By Stockfood, The Food Media Agency (www.stockfood.co.uk) Serves 4 | Prep 20 mins | Cook 45 mins Calories 611 (per serving) 2 tbsp caster (superfine) sugar

250g (1½ cups) wild rice, rinsed and drained

1 red onion, sliced

400g tin (12⁄3 cups) of chickpeas, drained 1 tsp chilli powder

450g (7 cups) lacinato kale (cavolo nero), trimmed, thick stems removed

1 tsp paprika

1 cucumber, peeled, thinly sliced

½ tsp ground cumin

2 spring onions (scallions), thinly sliced on the diagonal

4 tbsp olive oil 1 small cauliflower head, trimmed, cut into thin florets

2 tsp black sesame seeds

salt and freshly ground 250ml (1 cup) rice wine vinegar black pepper

1 Place the wild rice in a large saucepan. Cover with 5cm (2in) cold water and bring to a boil. Once boiling, cover with a lid and cook over low heat until the rice is tender to the bite, 35-45 minutes.

2 Meanwhile, preheat the oven to 200°C/Gas Mark 6.

3 In a large mixing bowl, combine the chickpeas, spices, 2 tbsp oil, ½ tsp salt and ½ tsp black pepper; stir to combine. Spread out on one side of a large baking sheet; reserve the bowl.

4 Add the cauliflower to the bowl along with the remaining 2 tbsp oil and ½ tsp salt; toss to combine.

Transfer to the other side of the baking sheet, spreading out the cauliflower in an even layer.

5 Roast the chickpeas and cauliflower until golden-brown and crisp, stirring halfway through, 20-25 minutes.

6 While the chickpeas and cauliflower roast, bring the vinegar, sugar and ½ tsp salt to a boil in a small pan.

7 Once the vinegar mixture is boiling, stir well to dissolve the sugar, and then remove from the heat; add the red onion to the saucepan, packing it down with a spoon.

Cover and set aside.

One-pot ‘chicken’ jambalaya

By Maryanne Hall for Viva!'s Vegan Recipe Club (veganrecipeclub.org.uk) Serves 4 | Prep 15 mins | Cook 40 mins | Calories 398 (per serving)

1 red pepper, sliced 1 tbsp Cajun seasoning 1 yellow pepper (or any colour of your choice), sliced

¼ tsp cayenne pepper (optional – add if you like extra heat)

8 When ready, remove the chickpeas and cauliflower from the oven. Loosely cover with aluminium foil to keep warm.

2 celery sticks, sliced

1 tbsp tomato purée

200g (2 cups) mushrooms, sliced

9 When the rice is ready, remove it from the heat and arrange the kale leaves on top of the rice; re-cover and set aside to cool for 10 minutes.

about 190-200g (11⁄3 cups) vegan chicken pieces (we used THIS Isn't Chicken) or use 1 tin of kidney beans or black beans, drained and rinsed

400g tin (12⁄3 cups) of plum or chopped tomatoes

10 After the rice has cooled, remove the kale from the saucepan to a plate (it should be tender at this point).

Fluff the rice with a fork to separate the grains.

11 To serve, divide the wild rice, chickpeas and cauliflower, pickled red onion, kale, and cucumber between bowls, then garnish with spring onion and sesame seeds.

100g (2⁄3 cup) vegan chorizo (optional)

11.8g

92.1g

19g

Total fat

Saturates

Salt

Sugar

Carbs

Protein

5 Add the tomato purée, tinned tomatoes, stock and rice. Bring to the boil and simmer for 20-25 minutes or until the rice is tender.

TO DECORATE

6 Taste and add salt and pepper if needed. Garnish with parsley and spring onions to serve.

fresh parsley spring onions (scallions)

P E R

0.34g

4 Add all the spices, stir through and cook for a further minute.

salt and pepper, to taste

1 tsp dried oregano

2.3g

3 Add in the garlic, mushrooms, 'chicken' and 'chorizo' (if using) and fry for a few minutes.

350ml (1½ cups) strong vegan stock

S E R V I N G

16.7g

2 Add the celery and peppers and fry for 5 minutes more.

250g (1¼ cups) long grain rice

2 garlic cloves, finely chopped

P E R

1 In a large frying pan or wok, fry the onion until soft.

1 tsp dried thyme

1 onion, finely diced

S E R V I N G

4.8g

0.9g

0.61g

7.7g

68.8g

20.6g

Total fat

Saturates

Salt

Sugar

Carbs

Protein

VEGANFOODANDLIVING.COM 19

Bowl food

R EC I PE S

Nourishing Buddha bowl

By Elena Tomasi from As Easy As Apple Pie (aseasyasapplepie.com) Serves 3 | Prep 15 mins | Cook 35 mins Calories 530 (per serving) 140g (¾ cup) uncooked wild rice

1 tbsp olive oil

1 large sweet potato

½ tsp cayenne pepper

¼ tbsp olive oil, to brush the potato

¼ tsp turmeric

1 medium beetroot, peeled and spiralised

FOR THE DRESSING

½ tsp paprika

¼ tsp salt 55g (¼ cup) tahini

2 handfuls of lacinato kale leaves

2 tbsp lemon juice

½ tbsp olive oil, to massage the kale

1 small garlic clove, minced

50g (½ cup) shredded red cabbage

¼ tsp salt

1 avocado, sliced

½ tbsp hemp seeds

FOR THE SPICY CHICKPEAS

½ tbsp pumpkin seeds

3 tbsp water FOR THE TOPPINGS

400g tin (12⁄3 cups) of chickpeas, drained, rinsed and patted dry

1 Cook the wild rice according to packet directions.

2 Preheat the oven to 200°C/Gas Mark 6.

Buffalo cauliflower salad

3 Place the chickpeas in a large bowl and toss with olive oil, cayenne pepper, paprika, turmeric and salt until evenly coated.

By Kelsey Riley from Planted in the Kitchen (plantedinthekitchen.com) Serves 2 | Prep 10 mins | Cook 20 mins | Calories 220 (per serving)

4 Spread the chickpeas in an even layer on a rimmed baking sheet. Bake until crispy, 20-30 minutes.

120g (3 cups) 1 Start by washing all the produce and lettuce, chopped preheat the oven to 220°C/Gas Mark 7.

200g (2 cups) 2 Toss the cauliflower florets in almond milk, cauliflower florets then in the seasoning and breadcrumbs.

Roast in the oven for 15 minutes, remove, toss in buffalo sauce and return to the oven for an additional 5 minutes.

50g (½ cup) celery, thinly sliced

40g (½ cup) red cabbage, thinly sliced 3 While the cauliflower is roasting, prepare the

rest of the produce according to the ingredient list.

100g (½ cup) tomatoes, sliced

60ml (¼ cup) vegan buffalo 4 When the cauliflower has finished roasting, sauce

remove it from the oven and let cool slightly.

25g (¼ cup) breadcrumbs

5 Assemble the salad by adding all ingredients to a large serving dish, followed 2 tbsp vegan ranch dressing by the buffalo cauliflower and then add a drizzle of vegan ranch on top. ½ tsp salt 60ml (¼ cup) almond milk

½ tsp pepper

5 Prick the sweet potato all over with a fork and microwave at high just until tender, about 3 minutes.

6 Cut the potato into 1.25cm (½in) thick rounds and brush each round on one side with ¼ tbsp olive oil.

7 Heat a large frying pan (skillet) over medium-high heat and cook the potato slices, oil side down, until golden brown, 2-3 minutes.

8 Prepare the lemon tahini dressing by whisking together the tahini, lemon juice, garlic, 3 tbsp water and salt until the mixture is smooth and creamy. If your dressing is too thick, add more water.

9 To assemble, divide all the ingredients evenly between three bowls, drizzle the lemon tahini dressing over the top, then sprinkle with pumpkin seeds and hemp seeds.

TIP You can add chickpeas to this recipe for

½ tsp garlic powder extra protein and heartiness, just toss with ½ tsp paprika buffalo sauce before adding to your salad.

P E R

S E R V I N G

P E R

S E R V I N G

1.6g

0.3g

1.74g

6.7g

24.3g

5.4g

19g

3g

0.5g

9g

74g

19g

Total fat

Saturates

Salt

Sugar

Carbs

Protein

Total fat

Saturates

Salt

Sugar

Carbs

Protein

20 VEGANFOODANDLIVING.COM

VEGANFOODANDLIVING.COM 21

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Q B B

c i s Cl as s it

a

tw i t wh

ire up the barbecue or stoke up the campfire and en oy the best that summer outdoor cooking can o er

Grilled vegetable paella The authentic way to cook paella is over an open orange wood or grapevine fire. (The wood subtly smokes the rice, adding flavour nuances you simply can’t achieve indoors.) The good news is that the process translates easily to a grill or campfire. Here’s a plant-based paella bursting with bright Spanish flavours. The chickpeas provide the protein. Yes, I know, tradition calls for cooking the veggies right in the paella pan, not directly on the grill, but live fire intensifies their colour and flavour.

By Steven Raichlen | Serves 4-6 | Prep 30 mins | Cook 50 mins | Calories 746 (per serving) FOR THE GRILLED VEGETABLES

TO FINISH THE PAELLA

1 large or 4 small artichokes ½ a lemon

3-4 tbsp extra-virgin olive oil, plus extra as needed

1 large sweet onion, peeled

1 large onion, peeled, finely chopped

350g (3 cups) broccolini or courgette (zucchini)

1 large red bell pepper, stemmed, seeded, cut into 0.5x5cm (¼×2in) strips

230g (2 cups) green beans or snow peas, ends snapped off and strings removed

2 garlic cloves, peeled, thinly sliced

2 ears of sweetcorn, husked, silk removed 175g (1 cup) Padrón or shishito peppers, stemmed 12 cherry tomatoes 2-3 tbsp extra-virgin olive oil coarse salt (sea or kosher) and freshly ground black pepper vegetable oil, for oiling the grill grate

3 tbsp finely chopped flat-leaf parsley leaves 1 large luscious ripe tomato, seeded, cut into 5mm (¼in) dice coarse salt (kosher or sea) and freshly ground black pepper 600g (3 cups) Valencia-style rice, such as bomba or Calasparra 1 tsp saffron threads, soaked in 1 tbsp warm water for 5 minutes 240ml (1 cup) vegan dry white wine, preferably Spanish 2-2.5 litres (8-10 cups) vegetable stock, preferably homemade, or as needed 165g (1 cup) drained cooked chickpeas lemon wedges, to garnish (optional)

24 VEGANFOODANDLIVING.COM

1 Prepare the vegetables, using the instructions here as a general guideline: If using an artichoke, cut the points off the leaves. Trim 3mm (1⁄8in) off the bottom of the stem. Cut the artichoke from crown to stem into six wedges (if using small artichokes, cut them in half). Cut out and discard the fibrous choke. Rub the cut sides with the half lemon to stop them discolouring. Blanch the artichoke wedges or halves in boiling salted water for about 3 minutes, then drain in a colander and blot dry.

2 If using the onion, cut it from top to bottom into six wedges. Pin each crosswise with a toothpick (this keeps the wedges from falling apart).

3 If using broccolini, trim off the ends and separate it into stalks. If using courgette, cut it in half lengthwise.

4 Lightly brush the artichokes, onion, broccolini (or courgette), green beans, corn, Padrón peppers, and cherry tomatoes with the olive oil and season with salt and pepper.

5 Meanwhile, set up the grill for direct grilling and build a hot fire. Ideally, you’ll work over a grapevine or orange wood fire. If enhancing a gas fire, place the chunks or chips in your grill’s smoker box or place chunks under the grate directly over one or more burners. Brush or scrape the grill grate clean and oil it well.

6 Arrange the oiled, seasoned veg on the grill (smaller veg like green beans, shishitos, and cherry tomatoes should be in a grill basket or on a vegetable grate) and grill until darkly browned on all sides, 2-4 minutes per side. Don’t

worry about cooking them through, they’ll finish cooking in the paella.

7 Transfer the vegetables to a cutting board. Remove the toothpicks from the onions. Cut the broccolini or courgette into 5cm (2in) pieces. Cut the corn crosswise into 2.5cm (1in) rounds with a chef’s knife or cleaver. The veggies can be grilled and prepped ahead to this stage.

Cover and refrigerate for up to 1 day.

8 To finish the paella, place the paella pan over the fire. Add 3-4 tbsp olive oil and heat until shimmering. Add the onion and bell pepper and cook over high heat, stirring with a long-handled implement, like a grill hoe or long-handled wooden spoon, until the onions begin to brown, about 4 minutes. Add the garlic, parsley (reserve 1 tbsp for garnish), diced tomato, 1 tsp salt and ½ tsp pepper and cook for 2 minutes. Add oil as needed. If the mixture – called a sofrito – starts to burn, slide the pan to a cooler part of the grill. Note: the Spanish wouldn’t brown the sofrito, but you’ll get more flavour if you do.

9 Stir in the rice and sauté until the grains look shiny, about 1 minute. Stir in the soaked saffron (with its liquid) and wine and boil for 2 minutes.

10 Stir in 1.5 litres (6 cups) of stock, or more as needed to cover the rice with liquid. Adjust the heat (by moving the paella pan closer to or farther away from the hot part of the fire) to obtain a gentle simmer. Gently simmer the rice for 10 minutes.

11 Stir in the artichokes and corn and simmer for 5 minutes.

Stir in the remaining grilled vegetables and the chickpeas.

Continue cooking the paella until the rice is al dente, about 20 minutes in all, stirring occasionally. Add more stock (120ml (½ cup) at a time) as needed. Add salt and pepper to taste: the paella should be highly seasoned.

12 If you get it right, all the liquid will cook out and the bottom of the rice will turn into a crisp savoury crust called socarrat. Sprinkle the paella with the remaining parsley, garnish with lemon wedges (if using), and serve straight from the pan.

P E R

S E R V I N G

17.1g

2.2g

0.19g

14g

128.1g

15.9g

Total fat

Saturates

Salt

Sugar

Carbs

Protein

VEGANFOODANDLIVING.COM 25

Smoked guacamole with chia seed totopos Avocados may not be the first vegetable you think of for smoking or grilling. After all, as oceans of guacamole and acres of toast suggest, avocados are splendid raw. But wood smoke imparts haunting umami flavours that take guacamole from average to astonishing. To reinforce that smokiness, I like to add chipotle chillies along with the customary jalapeños.

For dipping, I propose chia seed-grilled totopos (tortilla chips).

By Steven Raichlen | Serves 4 | Prep 10 mins | Cook 10-15 mins Calories 332 (per serving)

2 ripe avocados

FOR THE GRILLED CHIA SEED TOTOPOS (TORTILLA CHIPS)

3 tbsp fresh lime juice (from 1-2 limes)

vegetable oil, for oiling the grill grate

1 luscious ripe red tomato

4 small (15cm (6in)) flour or corn tortillas

FOR THE GUACAMOLE

1 jalapeño pepper 1 garlic clove, peeled (optional)

extra-virgin olive oil or toasted (dark) sesame oil, for brushing

1 tsp minced tinned chipotle chilli in adobo

3 tbsp chia or sesame seeds

10g (1⁄3 cup) chopped fresh coriander (cilantro) leaves

coarse salt (sea or kosher) and freshly ground black pepper (optional)

coarse salt (sea or kosher) and freshly ground black pepper vegetable oil, for oiling the grill grid if wood grilling

26 VEGANFOODANDLIVING.COM

1 Set up your grill for indirect grilling (or your smoker for smoking) and heat to medium-low. If enhancing a gas fire, place the chunks under the grate directly over one of the burners or add the chips to your gas grill’s smoker box.

2 Meanwhile, halve and pit the avocados, but leave the skin on. Rub the cut sides of the avocados with a bit of the fresh lime juice to keep them from discolouring; set the remaining juice aside. Cut the tomato in half widthwise. Cut the jalapeño in half lengthwise. Remove the seeds for a milder guacamole; leave them in if you like more heat.

Place the avocado, tomato and jalapeño halves, cut sides up, on a wire rack over an aluminium foil pan filled with ice. (This keeps them cool during the smoking.)

3 Place the ice-filled pan with the vegetables on the grate away from the heat. Place the garlic clove (if using) atop one of the tomato halves. Lower the lid and smoke-roast (indirect grill) the vegetables

until they are infused with wood smoke, 10-15 minutes. Don’t overcook – you want the avocados and tomatoes to remain cool in the centre.

4 Transfer the smoked vegetables to a cutting board and let cool. Scoop the avocado flesh out with a spoon (optional: save the skins for serving). Dice the tomato, discarding the stem end. Stem and mince the jalapeño and garlic (if using).

5 Traditionally, guacamole would be made and served in a pumice stone mortar called a molcajete. If you have one, add the jalapeño, garlic and chipotle chilli and grind to a paste with the stone pestle (the latter is called a temolote).

Work in the avocado, leaving it a little chunky.

Work in the tomato, coriander, lime juice and salt and pepper to taste – the guacamole should be highly seasoned. Alternatively, chop the vegetables by hand and mash in the avocado with a fork. Or use a food processor: combine the jalapeño, garlic and chipotle in a food processor and finely chop, then add the avocado and pulse the processor in short bursts to coarsely chop.

Work in the tomato, coriander, lime juice and salt and pepper – again, running the processor in short bursts: the guacamole should remain chunky.

6 Transfer the guacamole to a bowl (or serve directly in the molcajete or the smoked avocado skins).

Serve with chia seed-grilled totopos.

FOR THE GRILLED CHIA SEED TOTOPOS 7 Set up your grill for direct grilling and heat to medium-high. Brush or scrape the grill grate clean and oil it well.

8 Lightly brush the tortillas on both sides with olive oil and sprinkle with chia seeds and salt and pepper (if using).

9 Arrange the tortillas on the grate and grill until lightly browned on both sides, 1-2 minutes per side. Do not let them burn.

10 Transfer the hot tortillas to a cutting board and immediately cut each into six wedges. Transfer the wedges to a wire rack – they’ll crisp upon cooling.

I eat them right away, but any stragglers can be stored at room temperature in a resealable plastic bag or airtight container for a day or so.

The extract on pages 24-27 is taken from How to Grill Vegetables The New Bible for Barbecuing Vegetables Over Live Fire by Steven Raichlen, photography by Steven Randazzo, published by Workman Publishing Company.

(RRP £18.99.) This book contains non-vegan recipes.

P E R

Courgette “burnt ends” with herb butter and lemon

By Steven Raichlen Serves 4 | Prep 15 mins | Cook 8 mins | Calories 198 (per serving) 8 tbsp (1 stick) unsalted vegan butter or extra-virgin olive oil 2 garlic cloves, peeled and slightly flattened with the side of a knife 1 tsp freshly and finely grated lemon zest

½ tsp hot red pepper flakes (optional) 8 small courgettes (zucchini), each one about 175-230g coarse salt (sea or kosher) and freshly ground black pepper vegetable oil, for oiling the grill grate

3 tbsp stemmed, chopped fresh dill or mint leaves, plus 3 tbsp for serving

1 For the lemon herb butter, melt the butter in a small saucepan over medium heat. Add the garlic, lemon zest, 3 tbsp chopped dill and the hot red pepper flakes (if using). Cook until fragrant, about 3 minutes. Remove the pan from the heat and let it cool. Discard the garlic.

2 Cut off and discard the ends of the courgette. Using a mandoline equipped with a finger guard, thinly slice one courgette lengthwise. (The slices should be the thickness of a 50p coin.) Lay the slices flat on a rimmed sheet pan. Lightly brush the slices on both sides with the lemon herb butter and season with salt and pepper.

3 Fold a courgette slice into an accordion shape (like multiple Ws) and thread it onto a flat skewer. Don’t worry if a few slices break – skewer the pieces back to back. Continue threading until all the slices from a single courgette are on the skewer. The green skin should be on the top and bottom. If using round bamboo skewers, insert a second skewer parallel to the first. (This keeps the courgette slices from spinning.) Slice, butter, season and skewer the remaining courgettes the same way. You should have eight kebabs. It’s best to skewer the courgettes right before grilling.

4 Meanwhile, set up your grill for direct grilling and heat to high. If enhancing a gas fire, place the chunks or chips in your grill’s smoker box or place chunks under the grate directly over one or more burners. Brush or scrape the grill grate clean and oil it well.

5 Arrange the kebabs, skin side down, on the grate and grill until darkly browned, even singed, at the edges, 3-4 minutes. Turn and grill the other side skin side down, 6-8 minutes in all. Baste the courgette skewers with the lemon herb butter as they grill. Transfer to a platter or plates for serving and spoon any remaining butter over them. Serve immediately.

S E R V I N G

P E R

S E R V I N G

26.2g

5g

0.06g

1.5g

24.6g

4.9g

14.9g

2.2g

0.09g

7g

16.6g

5.9g

Total fat

Saturates

Salt

Sugar

Carbs

Protein

Total fat

Saturates

Salt

Sugar

Carbs

Protein

Wakey wakey!

Breakfast RECIPE S

Start the day raring to go with these tasty, energy-packed meals!

VEGANFOODANDLIVING.COM 29

Breakfast

R EC I PE S

Mozzarella shakshuka Katie White from @OliveWoodVegan (olivewoodvegan.com b Serves 8-10 | Prep 5 mins | Cook 50 mins | Calories 244 (per serving) homemade or store bought vegan mozzarella 2 tbsp olive oil 1 onion 5 garlic cloves

3 tsp sugar 1¼ tsp salt 1 tsp cumin 1 tsp coriander 1 tsp chilli flakes SUGGESTED SIDES

2 large red peppers 2 tins of crushed tomatoes 2 tins of mixed beans or kidney or black beans

bread coconut yoghurt parsley mint

1 If using homemade mozzarella, make the mozzarella one day ahead.

You could make the shakshuka sauce ahead of time too, as the flavours develop more over time.

2 Fry the onion in the olive oil until sautéed.

3 Add all the rest of the ingredients (apart from the mozzarella), combine and simmer with the lid on for 35 minutes at least on low.

P E R

30 VEGANFOODANDLIVING.COM

The longer you leave it, the better it will be.

4 When you are ready to serve, place the mozzarella balls in the sauce and put the lid back on for a further 10 minutes.

5 Serve with bread and, if liked, coconut yoghurt mixed with chopped mint and/or parsley.

S E R V I N G

13.4g

1.3g

0.55g

7.2g

44g

8.4g

Total fat

Saturates

Salt

Sugar

Carbs

Protein

Easy no-bake muesli bars

Oat and buckwheat pancakes

By Lauren Saliu from Rawsome Reviews (rawsomereviews.com) Makes 6 large bars | Prep 10 mins plus chilling | Cook none Calories 285 (per bar)

By Lauren Saliu from Rawsome Reviews (rawsomereviews.com) Serves 1-2 | Prep 5 mins | Cook 10 mins Calories 555 (per serving)

1 Add the dry ingredients into a large bowl, except for the dates.

225g (1½ cups) Medjool dates (about 16) 2 Blend the dates in a food processor or a high speed blender until a paste 15g (½ cup) puffed is formed. rice millet 100g (1 cup) oats

15g (1⁄3 cup) sunflower and pumpkin seeds

3 Scoop the date paste into the bowl with the other ingredients and mix until well incorporated and sticky. It’s better 60g (½ cup) nuts – I used to use your hands for this. almonds and walnuts

4 Line a bread tin with parchment paper and pour in the mixture. Press down 2 tbsp ground flaxseed firmly with your hands or a spatula.

Place the tin in the freezer for about an hour to firm up.

2 tbsp chia seeds

120g (1 cup) oat flour (blended oats) 90g (¾ cup) buckwheat flour 360-480ml (1½-2 cups) plant milk 1 tsp baking powder 1 flax egg – 1 tbsp ground flaxseed mixed with 2 tbsp water 1 tsp vanilla essence a good pinch of pink Himalayan salt

5 Cut into slices and store in the freezer.

TIP Storing them in the freezer keeps the bars firm. Store in the fridge if you would like them softer.

1 Blend the oats until they form into flour. Place the oat and buckwheat flours into a mixing bowl, add all the other ingredients and mix well.

2 Make sure the batter is thick, but not too thick. If you like thin pancakes, then the batter can be a bit runnier.

3 Heat a non-stick pan on medium heat and pour in the batter to make your pancakes as big or small as you like.

4 When you see bubbles forming, it is time to flip the pancake.

5 Cook until lightly browned, then transfer the pancakes onto a plate and into the oven to keep warm – at about 150ºC/Gas Mark 2 – as you are making the rest.

6 Some of my favourite toppings are banana, berries, almond butter or peanut butter, coconut yoghurt, cacao nibs, chia seeds and cacao sauce.

TIP To make a cacao sauce, mix together 1 tbsp cacao powder, a squeeze of agave or maple syrup to taste, and a dash of water.

P E R

S E R V I N G

P E R

S E R V I N G

9.8g

0.9g

0.01g

24.6g

45.3g

7.7g

10.9g

2g

0.21g

11.4g

92.4g

22.6g

Total fat

Saturates

Salt

Sugar

Carbs

Protein

Total fat

Saturates

Salt

Sugar

Carbs

Protein

VEGANFOODANDLIVING.COM 31

Breakfast

R EC I PE S

Blueberry breakfast muffins

By Ruby Williams from @healthy_sweet_treats – download the Wake Up To Veganism eBook at payhip.com/b/gL5u Makes 6-8 muffins | Prep 5 mins | Cook 20 mins Calories 173 (per muffin) 65g (½ cup) coconut flour

4 tbsp chia seeds

65g (¼ cup) coconut oil, melted

2 tbsp maple syrup

2 ripe bananas

1 tsp baking powder

Spanish beans By thetomatostall.co.uk for British Tomato Fortnight Serves 4 | Prep 10 mins | Cook 30 mins Calories 140 (per serving)

1 tbsp vanilla extract

100g (2⁄3 cup) blueberries

1 Preheat the oven to 180°C/Gas Mark 4.

1 onion, diced

2 Mash the banana in a mixing bowl, then stir in the coconut flour.

3 Now add the chia egg. (Mix the chia seeds with 100ml (scant ½ cup) water and leave to stand for 5 minutes until the mixture is gloopy.)

4 Once combined, stir in the blueberries, maple syrup, baking powder, vanilla extract and melted coconut oil.

5 Transfer to muffin cases and then bake in the oven for 16-18 minutes.

6 Once baked, leave to cool, then enjoy.

P E R

1 In a large saucepan, heat the olive oil over a medium heat. Add the diced onions and fry, stirring continuously, for 3-5 minutes until they are soft but not browned.

1 tbsp extra-virgin olive oil 3 garlic cloves, finely chopped 1 tsp hot smoked paprika 2 bay leaves

2 Add the garlic, paprika and bay leaves and fry for a further minute.

400ml tin (1 ⁄3 cups) of butter beans, drained and rinsed 2

3 Add the chopped tomatoes and season with salt and pepper. Stir well and reduce the heat to low. Simmer for 15 minutes.

600g (4 cups) chopped Isle of Wight tomatoes sea salt and black pepper

4 Add the beans and spinach and stir through until piping hot.

2 large handfuls of spinach, rinsed and roughly chopped

S E R V I N G

P E R

S E R V I N G

11.4g

8.5g

0.01g

9.3g

17.3g

1.6g

4.5g

0.8g

0.36g

5.2g

20.5g

5.9g

Total fat

Saturates

Salt

Sugar

Carbs

Protein

Total fat

Saturates

Salt

Sugar

Carbs

Protein

32 VEGANFOODANDLIVING.COM

Reading this? So are others GET YOUR BUSINESS NOTICED

BY ADVERTISING WITH US Vegan Food & Living is always looking to introduce new brands to our wonderful audience of vegan readers and lifestyle enthusiasts.

Email megan.gibbings@anthem.co.uk or ella.bywater@anthem.co.uk for more information

w A R VEgAN itional r t u n t s o m Get the ste from a t t s e b e h t benefit and going raw! These y fresh food b out the cooking recipes take n the flavour and leave i

34 VEGANFOODANDLIVING.COM

BANANA PEANUT SOFTSERVE

By Nazli Develi (Instagram @gurmevegan) Serves 2 | Prep 6 mins | Cook none | Calories 342 (per serving) 3 large semi-frozen bananas

FOR THE RASPBERRY COULIS

2 tbsp peanut butter

70g (½ cup) frozen raspberries

¼ tsp pink himalayan salt

1 tbsp orange or lemon juice

pansies or your favourite edible flowers, to decorate (optional)

1 tbsp maple syrup ¼ tsp vanilla bean powder

1 Blend the bananas, peanut butter and salt to your desired consistency for a smoothie and add to a bowl.

2 Combine the coulis ingredients in a jar or blender until the raspberries have broken down. If you want it to have a pourable consistency, blend a little longer.

3 Using a strainer, strain the mixture. Remove the pulp.

(You can use it without straining if you want.)

4 Pour the coulis over the smoothie. Add additional peanut butter, if desired. Decorate with edible pansies.

Serve immediately.

P E R

S E R V I N G

8.9g

2g

0.37g

40.8g

66.4g

6.5g

Total fat

Saturates

Salt

Sugar

Carbs

Protein

SKY CHIA PUDDING

By Nazli Develi (Instagram @gurmevegan) Serves 2 | Prep 5 mins plus chilling Cook none | Calories 623 (per serving) 3 tbsp chia seeds

1 tbsp maple syrup

2 tbsp butterfly pea flower powder (for blue colour, optional)

FOR THE TOPPINGS

GREEK STYLE STUFFED TOMATO DOLMAS

nasturtium leaves vene cress

300ml (1¼ cups) coconut milk 2 tbsp almond butter

borage

By Nazli Develi (Instagram @gurmevegan) Serves 4-6 | Prep 30 mins plus dehydration and soaking Cook none | Calories 202 (per serving)

purple basil flower

1 tbsp black or regular tahini (optional)

blueberries

1 Place the chia seeds, maple syrup and butterfly pea flower powder in a jar. Add the coconut milk. Close the lid of the jar. Shake well until the butterfly pea flower po der dissolves completely.

2 Once the chia pudding mixture is well combined, let it sit for 5 minutes. Give it another shake to break up any clumps of chia seeds, cover and put the mixture in the fridge to set for 1-2 hours or overnight. The chia pudding should be nice and thick, not liquidy. If it’s not thick enough, just add more chia seeds (about 1 tbsp), stir and refrigerate for another 30 minutes or so.

3 Open the lid of the jar and place the chia pudding in a bowl. Add almond butter and black tahini on top.

4 Serve with fresh blueberries and decorate with borage, nasturtium leaves, vene cress and purple basil flower, if desired.

1kg (7 cups) cherry 1 Slice almost through the stem end of each tomatoes tomato, but do not sever as it will serve as a 1 large medium onion 100g (1 cup) gluten-free sprouted rolled oats

cover. Scoop out the inside of each tomato with a teaspoon. Save the pulp to use later in a different recipe or salad.

2 Thinly slice the onion and massage well with olive oil. Place on a dehydrator tray lined with ½ a bunch of fresh dill silicone paper. Dehydrate for 2-3 hours at ½ tsp salt 42°C/108°F until caramelised. You can also use onions ithout dehydration in this recipe.

WEVS ROLYH RLOb juice of 2 lemons

rocket (arugula), chive 3 Chop the onions into pieces, then set aside. blossoms and nasturtium, 4 Place the rolled oats in a bowl and cover with to serve 240ml (1 cup) warm water. Let it sit for 1-2 hours lemon wedges, to serve

until the oats absorb all the water and soften. If they are still juicy, using a sieve, strain the excess ater. ut the oats back into the bo l.

5 Once softened, strain the excess water. Add the onions, lemon juice, salt and dill. Mix well.

6 Spoon the oat mixture among the tomato shells and top with the reserved tops.

The extract on pages 34-35 is taken from Mad About Raw: Exclusively Designed Raw Food Recipes, by Nazli Develi, published

by Nazli Develi.

(RRP £35.60.)

P E R

7 Dehydrate at 42°C/108°F for 3-4 hours. Arrange the tomato dolmas on a serving platter and serve. They also can be eaten without dehydration and will still be delicious. Serve with rocket, nasturtium, chive blossoms and lemon wedges if you like.

S E R V I N G

P E R

S E R V I N G

54.8g

34.1g

0.13g

11.7g

26.2g

16.8g

7.9g

1.3g

0.27g

7.1g

30.1g

6.9g

Total fat

Saturates

Salt

Sugar

Carbs

Protein

Total fat

Saturates

Salt

Sugar

Carbs

Protein

VEGANFOODANDLIVING.COM 35

You'll receive a complete vegan shopping list with seven days of delicious recipes. Plus vegan tips and advice!

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On-the-go!

Lunchtime RECIPE S

Liven up your midday meals with a touch of colour and a burst of flavour

VEGANFOODANDLIVING.COM 37

Lunch

R EC I PE S

Beetroot dip

By Wholesome World (wholesomeworld.com) Serves 6 | Prep 5 mins | Cook 45 mins Calories 103 (per serving) 4 raw beetroot 3 garlic cloves juice and finely grated zest of 1 medium lemon 2 tbsp tahini 2 tbsp olive oil 1tsp cumin seeds salt and pepper, to taste

1 Start by trimming the leaves from the beetroot bulbs.

2 In a large saucepan, bring water to boiling and drop the beetroot in carefully – don’t splash yourself!

Boil until tender, 45 minutes.

3 Pop onto a board and leave to cool a little. Peel off the skin and roughly cut into quarters.

4 In a blender, whizz up the tahini and lemon juice, then add the beetroot, garlic, lemon zest, cumin seeds and 2 tbsp olive oil. Blend until smooth.

5 Add in the seasoning to taste and as much olive oil or extra lemon juice as desired and spread onto a platter or into a bowl.

P E R

S E R V I N G

7.6g

1.1g

0.09g

5.5g

8.4g

2.1g

Total fat

Saturates

Salt

Sugar

Carbs

Protein

38 VEGANFOODANDLIVING.COM

Seeded psyllium bread

By Wholesome World (wholesomeworld.com) Serves 8 | Prep 10 mins | Cook 1 hr Calories 353 (per serving) 50g (1⁄3 cup) almonds

1 Preheat the oven to 180°C/Gas Mark 4.

90g (½ cup) flaxseeds

2 In a bowl, place the almonds, flax, sunflower, hemp and chia seeds. Remove 1 tbsp of the mix and put to one side. Place the rest of the nuts and seeds in a blender and blitz until roughly ground. Place in a bowl and add the non-blitzed seeds, oats, psyllium and salt. Mix well.

100g (¾ cup) sunflower seeds 50g (1⁄3 cup) hemp seeds 20g (scant ¼ cup) chia seeds 150g (1½ cups) oats (gluten-free if needed) 55g (2⁄3 cup) psyllium husks 1 tsp sea salt 3 tbsp coconut oil

3 Warm the coconut oil in a heatproof bowl for a couple of minutes in the oven to melt.

Add the melted coconut oil and 350ml (1½ cups) water to the nut mixture and mix well. A quick knead by hand is good to get an even mix.

4 Place and shape in a prepared, baking parchment lined bread tin, and then bake in the oven for 40 minutes.

5 Remove from the oven and carefully turn out of the tin onto a sheet of baking parchment, and return to the oven to cook for a further 20 minutes.

6 Remove when golden and leave to cool before enjoying.

TIP The bread lasts about a week if kept in an airtight container. It’s good to keep any leftovers, sliced and frozen.

P E R

S E R V I N G

23.2g

6.2g

0.25g

0.9g

27g

11.1g

Total fat

Saturates

Salt

Sugar

Carbs

Protein

VEGANFOODANDLIVING.COM 39

Lunch

R EC I PE S

‘Tuna’ sandwich

By Valentina Fois from Lele’s London (www.leleslondon.com), photography by Ella Finney, @BlooMoo.Studio Serves 1-2 | Prep 5 mins | Cook none | Calories 242 (per serving) 3 tsp soya sauce 2 tsp lemon juice ½ tsp smoked paprika 1 sheet of nori, cut into small pieces 1 tin of chickpeas 3 tbsp vegan mayo ½ a red onion, chopped into little pieces a pinch of black pepper

1 Add all the ingredients into a large bowl and mix all together, then smash the chickpeas using a potato masher and mix again.

2 Add sliced cucumber to your mix/sandwiches to add freshness to your meal.

3 Serve on bread or in a roll with salad leaves and tomatoes – or add vegan cheese.

TIP Add a pinch of salt too, depending on your preferences – the soya sauce should do the job!

P E R

S E R V I N G

7g

0.2g

1.04g

1.8g

37g

8.3g

Total fat

Saturates

Salt

Sugar

Carbs

Protein

40 VEGANFOODANDLIVING.COM

Beetroot tikkis with yoghurt and cucumber dip

By Riverford (riverford.co.uk) Serves 2 as a main, 4 as a starter (6-8 tikkis) | Prep 20 mins Cook 40 mins | Calories 355 (per main serving)

Cauliflower tabbouleh with lemon and olive oil dressing

By Maryanne Hall for Viva!'s Vegan Recipe Club (veganrecipeclub.org.uk b Serves 4-6 | Prep 10 mins | Cook none | Calories 180 (per serving) FOR THE CAULI COUSCOUS 500g (5 cups) cauliflower (or buy pre-chopped cauliflower rice for speed) FOR THE TABBOULEH SALAD 75g (3 cups) fresh parsley, finely chopped 20g (1 cup) fresh mint, 1 red onion, finely chopped ¼ of a cucumber, finely diced 10-12 kalamata olives (or any pitted olives of your choice) 3 tbsp olive oil a drizzle of syrup, such as agave or maple salt and pepper, to taste sprinkle a handful of pomegranate seeds over the top (optional)

P E R

1 Wash the cauliflower and roughly chop into chunks. Place in a food processor and use the pulse function until you have coarse grains, about the size of couscous. Don't overblend!

2 Chop the herbs finely and place in a serving bowl together with the chopped onion, cherry tomatoes, cucumber pieces and olives.

3 Stir in the cauliflower, the 3 tbsp olive oil, syrup and the lemon juice. Season with salt to taste, add more lemon juice if desired and serve chilled. Sprinkle over the pomegranate seeds, if using.

FOR THE TIKKIS 400g (22⁄3 cups) beetroot

400g (22⁄3 cups) white potatoes, peeled

2 garlic cloves, peeled, grated a thumb of fresh ginger, peeled, grated 1 tsp ground cumin 1 tsp ground coriander ½ tsp ground fennel ½ tsp ground fenugreek ½ tsp cayenne pepper semolina or rice flour vegetable oil, for frying FOR THE YOGHURT DIP 200ml (scant 1 cup) vegan plain yoghurt ½ a cucumber, grated juice of 1 lime

1 Bring a large pan of salted water up to boiling point and add the beetroots (whole and unpeeled). After about 10 minutes, add the potatoes. Boil until both the beetroots and potatoes are just cooked through. When they are done, turn off the heat, pour away the cooking water, then leave them to cool. Once they are cool enough to handle, peel the skins away from the beetroots.

2 Grate the cooked potatoes and beetroots. Transfer to a large bowl and mix together with the garlic, ginger and ground spices. Season with salt and pepper. If the consistency is too wet, add a little semolina or rice flour. You should be able to mould small burger-shaped patties that hold together and don’t feel too wet. Make the patties one by one, transferring to a plate and lightly dusting with semolina/rice flour as you go.

3 Heat a non-stick frying pan and add a generous glug of vegetable oil. Carefully place the patties in the pan and fry on one side for 6-7 minutes, resisting the temptation to turn them too soon. Turn them over and fry on the other side for another 6-7 minutes – you want them to be nice and crispy on both sides. You may need to do this in batches.

4 In a bowl, mix together the yoghurt, grated cucumber and lime juice. Add a pinch of salt and pepper. Serve the dip with the tikkis as a starter, or fold into a wrap with salad leaves for a main.

S E R V I N G

P E R

S E R V I N G

12.5g

1.8g

0.21g

9.2g

17.3g

4.4g

6g

1.2g

0.24g

22.4g

65.6g

12.9g

Total fat

Saturates

Salt

Sugar

Carbs

Protein

Total fat

Saturates

Salt

Sugar

Carbs

Protein

VEGANFOODANDLIVING.COM 41

Lunch

R EC I PE S

Kale, beet, and feta salad

Tomato, red lentil and coconut spicy soup

By Katie White from @OliveWoodVegan (olivewoodvegan.com) Serves 1 | Prep 10 mins | Cook 35 mins Calories 839 (per serving)

By thetomatostall.co.uk for British Tomato Fortnight Serves 4 | Prep 5 mins | Cook 30 mins Calories 429 (per serving)

1 tin of salted chickpeas

1 Preheat the oven to 180°C/ Gas Mark 4.

1 medium sweet potato

2 Cut the sweet potato into cubes and in a bowl mix it with the olive oil, nutritional yeast, salt and garlic powder.

a drizzle of olive oil 2 tbsp nutritional yeast ¼ tsp salt ½ tsp garlic powder

3 Roast for 35 minutes or until the sweet potato is soft.

½ a beetroot

4 Thinly slice up the beetroot, and finely dice the red onion.

¼ of a red onion a bunch of kale

5 Finely chop up the kale and crumble up the feta, adding both into the salad.

4 cubes of vegan feta 60ml (¼ cup) mustard dressing

6 Drizzle over the dressing and toss it all through.

500g (31⁄3 cups) Isle of Wight Tomatoes a small bunch of coriander (cilantro) 1 tbsp olive oil 1 red onion, finely chopped 1 tbsp (or more or less, to taste) harissa, we like Belazu 2 garlic cloves, crushed 150g (¾ cup) red lentils, rinsed and drained 400ml tin (12⁄3 cups) of coconut milk salt and pepper

1 Chop the tomatoes into bite size pieces. Chop the coriander stalks and reserve the leaves.

2 Put the olive oil in a saucepan over a medium heat. Add the onion and fry until soft, but not coloured, about 5 minutes. Add the garlic and cook for a further minute. Add the harissa and cook for another couple of minutes, stirring.

3 Add the lentils, stir them in and then add the tomatoes, coriander stalks, coconut milk and 500ml (2 cups) water, salt and pepper, to taste.

4 Bring the soup to the boil and then turn down to a simmer for 20 minutes. Add a little more water if you feel that the soup is too thick.

5 Ladle into bowls, sprinkle with the reserved coriander leaves and serve.

P E R

S E R V I N G

P E R

S E R V I N G

25.3g

3.2g

1.61g

29.4g

124.9g

37.1g

28.1g

22g

0.08g

9.6g

36.6g

13.4g

Total fat

Saturates

Salt

Sugar

Carbs

Protein

Total fat

Saturates

Salt

Sugar

Carbs

Protein

42 VEGANFOODANDLIVING.COM

Nutrıtıon SOS

Make sure you’re meeting your nutritional needs with our section dedicated to getting all the good stuff into you...

p46

Sustainable food choices

p48

Winning food combos

p50

Scientific veganism...

Do your research 44 VEGANFOODANDLIVING.COM

p52

Focus on fibre!

PLANT POWER!

Heather Russell discusses nutrition tips for athletic vegans

W

ith summer in full swing, there’s no better time to enjoy being active. For people who do intense training regularly, the foundation of sports nutrition is healthy eating – a balanced, varied diet and good hydration. However, there are nutrition topics that deserve extra attention.

“After exercise, refuel with carbohydraterich foods and rehydrate”

ENERGY AND REFUELLING If your daily routine is demanding, eat regularly throughout the day, including carbohydrate-rich foods like oats, potato, brown rice, wholewheat noodles and pasta, wholemeal bread and fruit.

It’s also a good idea to include some energy-dense foods, such as houmous, peanut butter, avocado, dried fruit, nuts and seeds. If your appetite is limited, opting for some white pasta and rice will help to make your diet less bulky.

It’s important to fuel up around training. You may find that it works to have a light meal 2-3 hours before exercise. Carbohydrate-rich options containing moderate amounts of protein and lower amounts of fat are ideal before intense training. Here are a couple of examples:

Above Eating at the right times is important, as is regular hydration.

• Porridge made with fortified plant milk based on soya or peas, topped with fruit.

• A pasta dish incorporating kidney beans, chickpeas or lentils.

Immediately before sport and during lengthy activities, dried fruit, sports drinks, fruit juice, smoothies or carbohydrate gels can be useful when other forms of carbohydrate are not tolerated. However, wash them down with water and look after your teeth.

After exercise, refuel with carbohydraterich foods and rehydrate as soon as possible to support a quick recovery.

DO ATHLETIC VEGANS NEED PROTEIN SUPPLEMENTS? For those with a good appetite, it’s best to focus on obtaining protein from food sources, such as lentils, chickpeas, kidney beans, peanut butter, cashews, shelled hemp seeds and quinoa. If your diet is balanced and varied and you’re eating enough food to meet a high

YOUR EXPERT Heather Russell is passionate about eating well and keeping fit.

She trained to be a dietitian to combine her love of science with a desire to help people, and she loves food! She worked in the NHS from 2010-16, and is now using her dietetic skills to support the work of The Vegan Society. www.vegan society.com

energy requirement, it’s likely that you will be getting enough protein too. Try to spread out your protein intake across the day by eating regular meals and snacks containing good quality sources, including a bedtime snack. Consider using fortified plant milk based on soya or peas due to their higher protein contents. If your appetite is limited, tofu, tempeh, soya mince, vegan Quorn™ and seitan can provide protein in a smaller package.

OPTIMISING IRON STATUS Sports nutrition places emphasis on iron too, so check that you are eating plenty of iron-rich foods throughout the day, such as fortified breakfast cereal, kale and dried figs and apricots.

Sources of protein tend to contain useful amounts of iron too. At mealtimes, you can boost iron absorption by including a rich source of vitamin C, such as a stir-fry with cashews and pineapple, tofu and broccoli ramen, quinoa with chickpeas and crispy kale.

BONE HEALTH If you’re athletic, getting enough calcium is crucial, because it can help to prevent injuries by keeping your bones strong. Ensure that your daily diet includes calcium-rich foods, such as fortified alternatives to milk and yoghurt, soya and linseed bread with extra calcium, fortified ready oat cereal and calcium-set tofu. Also, getting enough vitamin D is important, because it is also involved in calcium absorption.

In the UK, public health authorities recommend you have vitamin D supplementation from October to March as a minimum.

EXPERT SUPPORT If you are striving to optimise your athletic performance, you should consider seeking advice from dietitians and registered nutritionists with a qualification in sport and exercise nutrition, such as those on the Sport and Exercise Nutrition Register.

For further information, you can access an array of resources produced by dietitians at www.vegansociety.com/nutrition, including detailed guidance about bone health.

VEGANFOODANDLIVING.COM 45

VEGAN FOOD & LIVING OCTOBER 45

Below When making a buying decision you need to consider how food was produced, where and how it got to you.

Sustainable food choices...

MYTHS & FACTS A Veronika Charvátová MSc from Viva!, reveals the truth about what it takes to produce and transport food, and how vegans can keep making a big difference 46 VEGANFOODANDLIVING.COM

s vegans, we care where our food comes from, but how do we tell what’s sustainable and what isn’t?

HOW MUCH ENERGY IS NEEDED TO MAKE FOOD? If you’re vegan, your carbon footprint is quite small (unless you’re a fan of flying). It’s simple – we eat plants and products made from them, which is a very uncomplicated equation. If those

plants are grown near you or in the same country, it’s the best scenario – your environmental impact is low and your food choices are sustainable.

If your food is grown on the same continent, that’s also a reasonably good choice and then the further afield you go, the higher the environmental cost of your food is likely to be because of how far it has had to travel. Having said that, not all imported food is equal!

People who eat meat and animal products always have a larger impact on the environment than vegans, because animal farming uses up more resources and produces more pollutants. From all the food that farmed animals eat, only about 10 per cent is converted into their body mass – meat. The rest is used for basic bodily functions, converted to heat and energy or is excreted as waste. Animals also drink prolifically and farms use water for their daily operations. Naturally, animals also produce a lot of waste, which is a major source of pollution and greenhouse gases. The list is long but in a nutshell, the more animal

products you eat, the less sustainable your lifestyle.

POPULATION MATTERS Sustainability is about being able to produce enough food for everyone in a way that doesn’t exhaust our resources or poison the environment. It’s inevitably related to how many of us live on Earth at any one time. The more people there are, the less resourceintensive our food production needs to be in order to feed everyone. This is also a glaring generation gap – what was normal and perhaps sustainable 50 years ago isn’t any longer and the world population has doubled since 1970 and is still increasing. We simply cannot afford to eat a diet based on animal products.

SUSTAINABILITY IN YOUR SHOPPING BASKET As a rule of thumb, local plant foods are great choices – local and organic is even better. For example, local organic apples would be a superb choice; organic oat milk made from British oats would be a better choice than rice or coconut milk; tofu made from soya grown in Europe would be better than an American soya product.

Let’s not ignore the seasons and accept that some foods are simply not available in certain months of the year.

When apples aren’t in season in the UK, skip those from Peru and buy Spanish oranges or Italian grapes.

ORGANIC There’s no denying it, organic products are great. They are grown without chemicals, genetic modification and ionising radiation, and as a result, they’re healthier and gentler on the environment. Organic farming increases soil fertility, reduces soil erosion, minimises pollution and protects the whole ecosystem with all its bees and other wild animals.

Organic fruit and veg box subscriptions are a good idea – you know your food was produced sustainably, but also that it hasn’t travelled far to get to you!

When it comes to more exotic products such as tea, coffee or chocolate, choosing organic is

important for the sustainability of their production. If possible, go for both organic and Fair Trade foods to protect the environment and the people who grow them.

• Thirsty foods Almonds and avocados are the two plant foods constantly blamed for using too much water and having to travel from the Americas, which makes them less environmentally friendly – or does it? It’s true that avocados and almonds need more water than some plants, but there’s more to it than that.

They grow on trees, which store carbon dioxide and release oxygen, helping keep the atmosphere healthy.

Both foods are transported by boat, not air as some people think, and that is less polluting. Nevertheless, we don’t need to eat Californian almonds or Mexican avocados as both are grown in Spain, so choosing Spanish almonds and avocados is more sustainable.

• Quinoa and chia seeds These traditional South and Central American foods have been consumed by local populations for millennia, as they are nutritious and easy to cultivate, but is importing them sustainable? We tend to use only small amounts of either, so one pack goes a long way and they’re transported by sea rather than air. But things have moved on and both quinoa and chia seeds are now grown in the UK by pioneering company Hodmedod. So you can get local, fully sustainable quinoa and chia!

• Soya saga Soya expansion in the Amazon has led to mass deforestation, Below Avocados may be thirsty, but they grow on trees and can come from Europe.

Above Shopping for local produce is a great way to achieve sustainability and reduce packaging.

but it’s not the fault of vegans eating tofu.

Amazonian soya is exported all over the world as the feed of choice for livestock, because it’s nutrient-dense and cheap.

Little is used for human food, so by not eating meat you’re not contributing to rainforest destruction.

Soya used for milk, tofu, tempeh, burgers or yoghurt is usually grown under stricter rules in Europe and North America and many manufacturers have policies ensuring the origin of their soya.

Buying soya products made from beans grown in Europe is part of the sustainable solution!

• Packaging Food sustainability is also about its packaging. If a vegan treat is wrapped in layers of plastic, that’s obviously not ideal. Many companies are using biodegradable foil packaging and are using recycled paper or glass, which is almost infinitely recyclable, unlike plastic.

Taking your own bags shopping should now be automatic, as well as carrying a reusable cup and water bottle when travelling. If everyone did it, we’d save a huge amount of needless packaging and reduce waste big time!

“We simply cannot afford to eat a diet based on animal products”

Viva! Health is a part of the charity Viva!, Europe’s largest vegan campaign group. It monitors 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

NEW NORMAL It’s all about creating new habits and once we’ve done that, sustainable choices will become our new normal. With almost eight billion people on the planet, our food production will always be challenging, but there’s a lot we can do to encourage and inspire change.

VEGANFOODANDLIVING.COM 47

Vegan food...

WINNING COMBOS

Mays Al-Ali reveals the food and drink combinations that you should try to avoid in order to aid your digestive system

T

Above Even water needs to be consumed at the right time, preferably not when eating.

Below Fruit is best consumed on an empty stomach and not as a dessert on top of a heavy meal.

here are some classic culinary combinations that may end up doing worse than (just tasting) good in terms of keeping your tummy happy. From eating too many raw tomatoes to drinking a coffee after dinner, here are some top guttriggering combos you should avoid.

The question of whether pineapple belongs on pizza is a controversial one, with many rooting for either side of the slice, but you should know that adding that fruity topping could be doing more damage to your body than just harming your reputation amongst friends.

Pineapple, like many fruits, is high in fruit sugars (fructose) which, when combined with other foods such as protein, carbohydrates or fat, can cause over-fermentation – resulting in digestive issues: bloating, flatulence and an uncomfortable

stomach. This is especially prominent in those that already have a sensitive gut. This is similar to having a bowl of fruit for dessert after a heavy main meal; you may think you're choosing a healthier option, but the combination of ingredients, when mixed internally, can cause excess fermentation and discomfort and bloating.

Fruit should be eaten first on an empty stomach, alone ideally. It can be added in small amounts to a smoothie that’s blended and easier to digest (such as a handful of berries), but having a big bowl of fruit after a heavy main meal will not create an optimum digestive scenario. So, it’s best to avoid combining high sugar fruits, such as melon, mango, banana and grapes, in pretty much any meal and opt to eat them alone, leaving about an hour to allow them to digest before ingesting anything else.

GUT SENSITIVITY Sensitivity in the gut varies from person to person, but it is one of the most common issues that I see in my clinic with the majority of clients suffering with gut issues; common culinary combinations that we have grown accustomed to may be the cause of that post-meal discomfort. A lot of people with gut sensitivities would immediately blame gluten or dairy to be the root of the problem (to be fair they are common culprits!), but there are definitely other triggers. It’s so important to tune into your body and notice how you feel after eating certain foods or meal combinations.

When I’m working one-to-one with 48 VEGANFOODANDLIVING.COM

Right Houmous and pittas can be a problem for a sensitive gut.

clients, I ask them to keep a food diary for a week, writing down everything they eat and drink and including how it makes them feel before and after. For example, if they feel bloated, tired or windy, this usually gives a very good idea of what individual sensitivities are.

It’s a great exercise, as most people are not in tune with how their body feels or how certain foods make them feel, so this really highlights any negatives.

Tuning into the body is so important – really feel how the stomach is before and after you eat. Before you eat you should definitely feel hunger; avoid eating when bored, lonely, stressed or sad – basically, avoid emotional eating and choose eating for actual hunger.

Although personalised individual nutrition is key, as each person reacts and digests differently, there are a few common combinations that I highlight to my clients with gut issues to steer away from...

CLASSIC CULINARY COMBINATIONS TO AVOID

• Banana and Peanut Butter, Tomato and Cucumber and

Left Banana and peanut butter is one of the combinations that can cause excess fermentation in sensitive guts.

Pineapple on pizza. All these can cause excess fermentation in sensitive individuals as the fruit can combine with the other ingredients.

• Reduce the amount of raw

tomatoes eaten. Tomatoes are actually a fruit and follow the same rule as the above with fruit combining. So that classic addition of tomato to the majority of salads is one I tend to avoid for optimum digestion. A gazpacho eaten alone might be easier to digest than combining raw tomatoes with too many other ingredients.

I always opt to cook my tomatoes, which allows the fibre to soften, resulting in easier digestion and absorption. As well as that, tomatoes have high amounts of lycopene in them – a powerful antioxidant known for its free radical reduction – preventing oxidation and damage to our cells (especially useful in men with prostate issues) and lycopene is absorbed more easily into our bloodstream

when the tomatoes are cooked. This is because heat breaks down the tougher cell walls within a plant, making the nutrients easier to be absorbed. Also, adding a dash of extra-virgin olive oil to fresh tomato sauce increases absorption of cancer-fighting lycopene even further, as eating lycopene-rich foods with healthy fats increases absorption even more.

Don’t get me wrong, tomatoes are amazing and shouldn’t be avoided at all, but just bear in mind for optimum digestion, always eat them either raw alone or cooked with other foods. In gut sensitive individuals, leaving an hour between raw tomatoes and the next meal will aid healthy digestion – raw foods digest quickly in people with healthy digestive systems, so eating raw foods first is always recommended as you get the most nutrients from them. This is why traditionally salads are always served as a starter. Raw foods contain the most enzymes, vitamins and nutrients, so eating them first before other meals is ideal to get the most benefits.

“For optimum digestion, don’t drink while you eat”

• After Dinner Coffee This is

always the hardest and most surprising one for most to avoid.

Drinking tea or coffee with meals should be avoided – the tannins Left Coffee and tea are best avoided at mealtimes, as the tannins in them can disrupt the absorption of beneficial elements such as iron.

inside tea and coffee can actually block the absorption of minerals and vitamins, especially iron, vital for those who suffer with anaemia.

Research shows that the stronger the tea/coffee, the less iron is absorbed.

Iron is present in foods in heme and non-heme form. The plant-based sources of iron are all non-heme, which can be a little trickier to absorb in some individuals and it has been shown that coffee and caffeinated drinks can reduce the absorption of plant-based non-heme iron more than heme iron, so vegans need to be extra careful with their coffee around mealtimes. If you add vitamin C in with your iron-rich foods it can actually increase absorption again, so always squeeze that lemon juice on your greens, tofu and beans.

A simple way to combat the problem is to leave enough time around your meals before you drink tea/coffee, for example: one hour after breakfast or lunch. Coffee on an empty stomach can be very acidic, so avoid drinking it first before breakfast and try to hold off until after you eat.

• Water Eat first - drink later: you

should avoid drinking water for an hour after eating and even 30 minutes before. When we eat, our stomachs naturally produce digestive enzymes that help us to digest foods. If we drink a lot of liquid around the same time, the liquid can actually wash away these digestive enzymes and slow down the digestion as we await more to be produced. This can cause the food to putrefy in the stomach, causing discomfort, bloating and flatulence, as we wait for more enzymes to be made – so for optimum digestion, don’t drink while you eat.

• Houmous and Pitta Bread I always used to think I could never eat Indian dhal, then when I learnt about food combining, I realised that I always ate it with bread or rice. Sometimes in sensitive stomachs, the combination of protein rich foods and carb rich foods can wreak havoc. Once I realised this and tried dhal with veggies or salads, I realised that I could eat it without digestive discomfort.

I encourage people with sensitive digestion to try eating proteins and carbs in separate meals to see if this is better for digestion – so for houmous and pitta bread, a common culinary combination, try it with carrot/celery sticks instead.

MAYS AL-ALI Mays Al-Ali is a nutritionist and yoga teacher at healthymays. com. Mays holds a CNM Diploma in Naturopathic Nutrition, BSc in Experimental Psychology and MSc in Clinical and Public Health Nutrition. Mays helps others heal through holistic and functional medicine and nutrition.

Specialising in corporate wellness, stress, sports nutrition and hormonal concerns, Mays works tirelessly to spread love and light through her one-to-one sessions in both nutrition and yoga, meditation, wellness retreats and grouped corporate work.

Above Tomatoes are great for us, but they are still a raw fruit, and to best absorb their nutrients they have to be cooked.

VEGANFOODANDLIVING.COM 49

Scientific veganism...

DO YOUR RESEARCH James Donaghy meets the plant-based influencers with science at the heart of their ethics

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he traditional vegan lifestyle blog has a face and it’s one we all know well. A slender girl on a beach strikes an immaculate lotus pose in front of a platter of papaya, mango, lychee and kiwi, with the smile of a Catholic martyr against a sunset from Getty Images (#blessed, always #blessed!). Aspirational, inspirational, celebrational – as a package, it was always hard to argue with.

Clones quickly followed. We may have winced at their Paltrow-esque stylings about weight-loss tea, their costly retreats and endless detox colonics, but they talked the cruelty-free talk and apparently walked the walk.

They had millions of followers and more eyes on the cause had to be a good thing.

Shieff said the fish gave him a wet dream. Wild, indeed! Anti-vegan trolls revelled in the chaos as the collective facepalm from the plant-based massive was heard around the world. The same people who implausibly claimed a vegan diet was a cure for all ills now condemned it, citing brain fog, omega-3 deficiency and poor gut health. It was a bad look for the movement all round.

NOW, THE SCIENCE BIT

Running parallel with this bedlam though has been the rise of a quite different vein of vegan influencers, one with a distinctly scientific bent. Simon Hammett, practising nutritionist with an MSc in Food, Nutrition & Health, offers plant-based nutritional advice on his popular GojiMan SOUNDS FISHY YouTube channel. He’s Or maybe not. been shocked by some Between 2018-20 a of the quack practices series of high-profile adopted by the fruit wellness vegans and sunshine vegans. abandoned the diet.

“Extended water and Yovana ‘Rawvana’ juice fasting, colon cleanses, Mendoza announced that her liver and gallbladder flushes Above GojiMan is a SIBO gut disorder could only YouTube channel run and parasite cleanses,” he

by Simon Hammett, be treated by eating animal recalls. Such unhealthy fads products. Kristin ‘KalelKitten’ giving plant-based were common among the nutritional advice.

Smith refused necessary vegans who returned to meat supplements in favour of pasture-raised and dairy’s frigid embrace. Raw eggs and meat. Wild salmon became an Alignment subsisted on 1,200 calories a unlikely sex symbol of the exodus as day. Rawvana did a 25-day water fast.

Alyse ‘Raw Alignment’ Parker claimed it Tim Shieff drank his own urine for two gave her a sex drive for the first time in years. Sub-optimal is putting it kindly. her life and Tim ‘Human Timothy’ Even those wellness influencers who 50 VEGANFOODANDLIVING.COM

stayed on the diet continue to be an embarrassment to the movement.

Hammett is not alone in his concerns. Physician and New York Times bestseller author Dr Michael Greger has seen some worrying anti-science sentiment in his advocacy work. “Lately I’ve been frustrated by the anti-vaccine sentiment in some vegan circles” he says. Equally perturbing is the ignorance about the most entrylevel vegan facts. “There’s a longstanding issue of understating the importance of getting a regular, reliable source of vitamin B12, which is non-negotiably critical for everyone following a plant-based diet.”

STICK TO THE FACTS One of ironic things about wellness vegan influencers is how they consistently exaggerate the health dangers of eating animal products – misrepresenting evidence and cherry-picking studies in a manner Big Meat itself would be proud of.

Hammett insists “It does more harm than good. Stick to the known facts and don’t try to cherry-pick evidence to suit your bias. Most people now know that eating animal products in high amounts can be damaging to health outcomes. Therefore, it’s not about slapping people around the faces with these or misleading facts.”

After decades of meat propaganda, it's easy to fall into a fight-fire-with-fire mentality but Virginia Messina, MPH,

Above A guest uses a mobile phone to take a video of a meal featuring a nugget made from lab-grown chicken meat during a media presentation in ingapore the first country to allow the sale of meat created without slaughtering any animals, on December 22, 2020.

JAMES DONAGHY James is a freelance journalist who writes about TV for The Guardian and blogs about veganism at plantbasedsavage.com. plantbasedsavage.com

VEGANFOODANDLIVING.COM 51

. . .

N SO

! e r b i F

U C O F

o t w o h s l a e v e r l a e S a t c e i c d e r b u o y Re o t n i e r o m t ge

ibre diets ttle, high-f hen I was li w s, rinkle a 0 8 sp 19 to n the um used m y m , ge e ra orning were all th onto my m , bran fibre of l dust. Today fu n w sa oo sp tasted like h ic r h te w et k, b le Readybre bre is a litt anding of fi nce, there’s ie sc al our underst n io it to eat like all nutr y, we need (although, vel). Ideall ra n ods u fo to h e ic y fibre-r plenty mor a day. Man as re ch b fi su , of re g b about 30 rich in fi ot n s od ful fo se some rich in u (as well as ee) are also ff co h d ic h an w e e at ially thos dark chocol enols, espec h yp ol p t antioxidan

dark ur, such as red in colo or k recipes, we ar e d es e th ar eetroot. In b or s n ibre ee leafy gr ts of high-f ely used lo at s, er ib ea el kp d have d chic from oats an – ay to ts w n ie sy ea ed n ingr chokes. A ti ar d r an s ecrease you to almond to slowly d is re e b fi ad e m eat mor s – things w-fibre food less intake of lo t flour, skin ea white wh ed n fi it re u fr d om fr rice an oes, white s white potat fill the gap ly al u d grad . es juices – an iv at -fibre altern with higher

The extract on pages 52-55 is taken from Leon Happy Guts by Rebecca Seal and John Vincent, published by Octopus Publishing Group.

(RRP £16.99.) This book contains non-vegan recipes.

What does 30g of fibre look like?

2 SLICES OF SO URDOUGH BREA D = 5g 1 TABLES POON AL MOND BU TTER = 1.6 g 50g OATS = 5g 50g COO KED PUY LENTILS = 7.5g 50g CARROT ST ICKS = 1.4g 100g BLU EBERRIES = 2.5g 80g PEAS = 4 g 50g HOU MOUS = 3g

VEGANFOODANDLIVING.COM 53

KALE, PAK CHOI AND BROCCOLI WITH GARLIC FRIED RICE This fried rice uses crispy garlic and fries everything else in the garlic-infused oil. Intriguingly, the carbs in rice (and potatoes) change when they are cooked and cooled, turning into resistant starch, which our gut microbes love. Always cool cooked rice quickly, refrigerating it as soon as you can, or less-friendly microbes may colonise.

By Rebecca Seal and John Vincent Serves 4 | Prep 10 mins | Cook 10 mins | Calories 413 (per serving) 1 large head of garlic, cloves peeled and finely chopped (pulse in a food processor to save time and garlicky fingers) 3 tbsp vegetable oil

1 pak choi, thick stems removed, sliced the same size as the broccoli 800g chilled day-old rice (start with 265g (1¼ cups) uncooked rice)

1 tbsp soy sauce/tamari 8-10 spring onions (gluten-free if needed) (scallions), light green and white parts thinly sliced, 1 tbsp dark soy sauce/tamari green parts thinly sliced (gluten-free if needed) and reserved to serve 1 tsp sugar 100g (2 cups) kale, ribs salt removed, roughly chopped TO SERVE 100g (1 cup) Tenderstem sesame oil broccoli, sliced into even-size batons

1 lime, cut into wedges sriracha (optional, but encouraged)

1 To make the crispy garlic, lightly season the chopped garlic with salt. In a small pan, heat the oil over a medium heat. Add the garlic and fry until very slightly browned and crispy, 2-3 minutes. The garlic should be gently bubbling, not spitting – reduce the heat if needed. Keep watch as the garlic can easily burn and turn bitter. Once the garlic is crispy, drain immediately, reserving the oil. Transfer the garlic to a plate lined with kitchen paper to cool.

2 Heat 1 tbsp of the garlic oil in a large wok or frying pan over a high heat. When smoking hot, add the spring onions, kale, broccoli and pak choi. Season lightly with salt. Stir fry, tossing constantly, until softened and fragrant, 2-3 minutes. Add more garlic oil as needed to prevent sticking. Transfer to a plate.

3 Add another tbsp of garlic oil to the same pan. Add the rice and break up any clumps with a wooden spoon. Stir fry until the rice is broken up and softened, 1-2 minutes. Return the vegetables to the pan and add the soy sauce/tamari, dark soy sauce/tamari and sugar. Toss to combine and fry for a further minute.

4 Divide between four bowls and top generously with crispy garlic and sliced spring onion greens. Serve with a drizzle of sesame oil, lime wedges and sriracha.

P E R

54 VEGANFOODANDLIVING.COM

S E R V I N G

11.4g

2.3g

0.65g

5.9g

68.5g

11.1g

Total fat

Saturates

Salt

Sugar

Carbs

Protein

SWEET POTATO PATATAS BRAVAS

By Rebecca Seal and John Vincent Serves 4 with other dishes | Prep 12 mins | Cook 30 mins Calories 336 (per serving) 600g (4 cups) sweet potatoes, skin-on, cut into 2cm (¾in) cubes

1 tsp hot or mild smoked paprika

2 tbsp olive oil ½ tsp smoked paprika

1 tsp raw, unpasteurized apple cider vinegar (with mother)

salt and freshly ground black pepper

salt and freshly ground black pepper

FOR THE SAUCE

FOR THE FAUX ALIOLI

1 tbsp olive oil

3 tbsp vegan mayo

1 onion, very finely chopped

2 tsp extra-virgin olive oil

1 garlic clove, very finely chopped

1½ tsp lemon juice

300g (1¼ cups) passata

1 tbsp very finely chopped red chilli, to taste

1 small garlic clove, crushed to paste with the flat of a knife

By Rebecca Seal and John Vincent Serves 4 | Prep 10 mins plus draining | Cook 30-40 mins Calories 297 (per serving) FOR THE VEGETABLES 2 aubergines (eggplants), trimmed, halved lengthways 4 tbsp extra-virgin olive oil

1 Preheat the oven to 200°C/Gas Mark 6.

2 Combine the potatoes, oil, smoked paprika and seasoning in a very large roasting tray and toss to combine.

Spread out in an even layer and roast in the hot oven for 30 minutes, tossing again halfway through cooking, until the potatoes are tender and the cut edges have begun to char and crisp up.

3 Meanwhile, make the sauce. Heat the oil in a saucepan over a medium heat. When hot, add the onion and a pinch of salt. Cook, stirring, for up to 10 minutes, or until the onion is translucent, but not browned. Add the garlic and red chilli and cook for 1 minute, then add the smoked paprika and the passata. Stir well and bring up to a simmer. Cook for 10 minutes or so, or until the mixture is saucy. If it gets too thick, add a splash of water. Finally, add the cider vinegar. Taste and add salt and pepper, as needed, or more smoked paprika or vinegar, if you like. The sauce should be tangy, with a hint of smoke and some warm spicy heat.

4 Stir the faux alioli ingredients together. Tip the cooked potatoes into a serving bowl, spoon over some of the sauce and drizzle over a little of the alioli, or serve on the side, if you prefer. Eat hot.

P E R

LEON-STYLE ROAST VEGETABLES WITH SUMAC-PICKLED ONIONS

1 small cauliflower and 1 head of broccoli, stems removed, cut into small florets 1 red onion, roughly chopped 1 celeriac, peeled, cut into 2cm (¾in) cubes 6 garlic cloves, peeled 1 sprig of rosemary, leaves only 1 sprig of thyme, leaves only salt and freshly ground black pepper FOR THE PICKLED ONIONS 1 large red onion, very finely sliced 100ml (scant ½ cup) water 100ml (scant ½ cup) white wine vinegar 50ml (scant ¼ cup) raw, unpasteurized apple cider vinegar (with mother) 1 tsp caster (superfine) sugar 1½ tsp salt 3 tsp sumac TO SERVE freshly squeezed lemon juice a handful each of parsley and mint leaves 2 tbsp hot sauce, or more to taste

S E R V I N G

P E R

1 First, make the pickled onions. Pack the onions into a 500ml lidded jar. In a small saucepan, bring the water, vinegars, sugar and salt to the boil, then remove from the heat and stir in the sumac. Pour into the jar and seal immediately with the lid. The onions can be used as soon as they’re cool, but taste best after a few days.

2 Score the inside flesh of the aubergines with the tip of a knife in a criss-cross pattern. Salt the flesh, making sure to get it into the cuts, and leave to stand on a wire rack, flesh-side down, for 30 minutes.

3 Meanwhile, preheat the oven to 200°C/Gas Mark 6.

4 Gently squeeze out any remaining liquid from the aubergines, then dry with kitchen paper. Cut into wedges and drizzle with 2 tbsp of the olive oil, season with salt and pepper, and place flesh-side down in a large roasting tray.

5 Place the cauliflower, broccoli, onion and celeriac in a second large roasting tray. Add the remaining olive oil, garlic cloves, rosemary and thyme leaves, season generously with salt and pepper, and toss to combine. Roast for 30-35 minutes, stirring halfway through, until the vegetables are tender and starting to caramelise. Keep an eye on them, as they may take more or less time. Roast the aubergines at the same time for 25-30 minutes, until lightly charred.

6 To serve, top the roasted veg with some aubergine, a handful of sumac-pickled onions, a squeeze of lemon, a sprinkling of herbs and a spoonful of hot sauce.

S E R V I N G

13.5g

1.6g

0.14g

2.1g

50.7g

3.6g

15.4g

2.2g

1.02g

15.4g

39.2g

7.7g

Total fat

Saturates

Salt

Sugar

Carbs

Protein

Total fat

Saturates

Salt

Sugar

Carbs

Protein

VEGANFOODANDLIVING.COM 55

Vegan Picnics Head outdoors to make the most of the summer, and don’t forget to take these Vegan Trademark certified products with you

S

ummer is finally in full swing, with so many of us enjoying the activities that it’s now warm enough to take part in outside. Whether you’re organising a picnic, the perfect garden party or your next staycation, we’ve got plenty of treats and essentials to ensure you have a wonderful time, come rain or shine, all without causing harm to animals.

There are now over 52,000 (and counting!) products certified worldwide by The Vegan Society’s Vegan Trademark, and in 2020 alone we registered a total of 15,206 products. Certainly plenty of options! While these figures are impressive, our team spends a great deal of time and detail ensuring that every product meets our strict standards of no animal ingredients and no animal testing. The expertise, effort and time we spend is so you can shop with confidence and ease, and instead use your time enjoying great vegan products and advocating for them in your own ways.

BROTHERS CIDER 4.0% English cider that’s both vegan-friendly and gluten-free. Trailblazers of fruit cider that moves beyond the traditional taste of dry and sweet apple or pear cider, Brothers love to come up with unusual varieties that are as interesting as they are refreshing, with a range of curious flavours including Toffee Apple and Rhubarb & Custard. Available at Asda, Tesco, Morrisons, B&M and Home Bargains. £2.00-2.30 per 500ml bottle, www.brotherscider.co.uk

56 VEGANFOODANDLIVING.COM

So, if you’re worried about not having vegan alternatives for all the things you’d love at your ideal picnic or gathering, or you just don’t know where to start, we’re just the people to help make things simpler.

Just look for our trusted sunflower mark. To get you started, we’ve put together a little round-up!

The perfect selection of vegan tipples will be top priority for many when curating a picnic or garden gathering, so we have you covered with plenty of Vegan Trademark certified options. There are also food items to prepare your own delicious treats with, and some essentials thrown in for good measure, too.

What Vegan Trademark certified essentials are you loving? Tag @vegantrademark on Instagram and Twitter and help to spread the word.

Nishat Rahman Brand Marketing Officer, The Vegan Society

TAPPERS GIN’S THREE FINE DAYS CITRUS SUMMER GIN Three Fine Days by Tappers Gin is a seasonal summer expression, made with a freshly cut, zesty array of mouth-watering citrus botanicals. An all-natural amber hue reflects the traditional method of skilful cold-compounding, lending a refreshing taste of summertime. The key botanicals are lemon verbena, lemon balm, grapefruit peel and lemon peel. £36, www.tappersgin.com

NERO PREMIUM VODKA Nero Premium Vodka is a multi-award winning British potato vodka. Celebrated for its bold, silky smooth texture and natural sweetness, Nero is proud to be registered with the Vegan Trademark and is also gluten-free. Nero Premium Vodka is working towards a carbon neutral footprint and collaborates with Tree Sisters and Plastic Free Seas to play its part in rejuvenating our planet. It’s a passionate, family run business with an undefeatable spirit. £34.99, www.nerovodka.com

ADVERTISING PROMOTION

BEEBEE & LEAF LTD’S MARRAKESH LEAF WRAP

SWEET FREEDOM’S CHOC SHOT CHOCOLATE SYRUPS

Leaf Wraps by BeeBee & Leaf are British-made, reusable, re-waxable food wraps made with organic squares of cotton, plant-based wax (soya-free) and tree resin. They’re a brilliant alternative to clingfilm that keeps food fresher for longer. Since BeeBee & Leaf’s 2017 launch, its mission has been to help sustainable living without compromising style. It is proud to have saved over 29 million pieces of plastic entering oceans and landfill, working towards a zero waste world. Leaf looks set to grow (pun intended) with many more designs being released over the coming months. Follow @beebeeandleaf to spot exciting new design collaborations.

From £10, www.beebeeandleaf.com

We love this brand and their vegan chocolate syrup choices.

Chocolate Orange, Chocolate Mint and Chocolate Coconut flavours are now available alongside their bestselling original, Choc Shot. As they’re only 13 cals per teaspoon and high in healthy fibre, you can drizzle them generously over ice cream, use them to make flavoured chocolate milk and shakes, pour them over fresh strawberries or add to overnight oats. Not to mention the potential pancake and waffle action! All 15 Sweet Freedom products are vegan, plant-based and cruelty-free. Get yours delivered and join in the Choc Shot excitement this summer.

From £3.50, at Ocado.com and TheVeganKindSupermarket.com

CRACKD THE NO-EGG EGG Crackd is a leading UK liquid egg replacement, which is 100% plantbased and made from pea protein.

Crackd The No-Egg Egg is rich in vitamin B12 and allergen- and fat-free.

Whether it’s indulgent bakes or show-stopping savouries you’re after, Crackd has been created especially for those who don’t want to compromise on taste, versatility and ease of use. £3.99, www.crackd.com

THE NATURAL DEODORANT CO.’S CLEAN DEODORANT BALM ‘ORANGE + BERGAMOT’ This 100% natural formula is enriched with magnesium for all day odour protection with just one application. It hydrates and softens underarm skin and has a fruity, uplifting and refreshing scent of orange and bergamot. £12.50, www.naturaldeoco.com

“We spend our time and effort certifying products with the Vegan Trademark, so you can shop with confidence and ease, and instead use your time enjoying great vegan products.”

Registered Charity No. 279228 (England & Wales) and SC049495 (Scotland). Registered Co. No. 01468880 (England & Wales).

VEGANFOODANDLIVING.COM 57

MINDFUL EATING Eating can easily become a repetitive, habitual task, but a more mindful approach can benefit our bodies, reveals Kerri Major The extract on pages 58-61 is taken from The Dietitian Kitchen: Nutrition for a Healthy, Strong & Happy You by Kerri Major, published by Meyer & Meyer. (RRP £19.95.)

This book contains non-vegan recipes.

58 VEGANFOODANDLIVING.COM

M

indful eating, sometimes also referred to as intuitive eating, describes the process of raising awareness to what we actually eat. This involves being fully present in the moment, taking in every colour, taste and texture of the food we eat to fully appreciate the sensations, thoughts and emotions that come along with it.

This should be done without any judgement on your part to help you appreciate and enjoy your food more.

How many of us have been in the situation where we’re standing up while we eat or eating on the go, because eating can sometimes seem to be a chore on the days when we have about a million and one things to do? How often are these the days when we just seem to inhale our food, clearing our plates

before we even realise it, and still not even feeling satisfied with what we have just eaten?

Mindful eating is here to help with this and the interest in this technique has grown greatly in popularity in recent years to help us become more in tune with our bodies. The idea behind this is that by being more aware of what we are actually eating, we can create the potential for choosing healthier options, recognising when we are full, which in turn can have a positive influence on weight management.

I personally learned a lot more about mindful eating when I took part in a mindfulness course a few years ago.

It sparked my interest in this somewhat new and interesting area, and I truly believe the concept

“We want to limit distractions while we eat and make sure we are fully present in the moment”

MANGO, ORANGE AND AVOCADO BLACK BEAN SALAD

By Kerri Major Serves 2 | Prep 15 mins | Cook none Calories 566 (per serving) 1 mango, peeled, stoned and diced ¼-½ of a red onion, finely chopped 200g tin (1 cup) of black beans, drained and rinsed juice of ½ an orange 1-2 avocados, peeled, stoned and diced ½-1 tsp chilli flakes (or 1 fresh chilli, deseeded and finely chopped) 3 spring onions (scallions), diced a handful of rocket (arugula) leaves 1 red pepper, diced chopped fresh coriander (cilantro), to taste salt and black pepper, to taste

1 Combine all the ingredients in a large bowl and serve.

Delicious served as a side salad or even with rice to make it a more balanced full meal.

P E R

S E R V I N G

31.4g

6.4g

0.11g

31.4g

68.2g

12.9g

Total fat

Saturates

Salt

Sugar

Carbs

Protein

VEGANFOODANDLIVING.COM 59

SPLIT PEA AND POMEGRANATE SALAD

By Kerri Major Serves 1-2 | Prep 20 mins plus resting | Cook 25 mins Calories 204 (per serving) 50g (1⁄3 cup) bulgur wheat

5 cherry tomatoes, quartered

30g (1⁄8 cup) yellow split peas

a small handful of fresh mint leaves

a small handful of fresh flat-leaf parsley, roughly chopped

2 spring onions (scallions), thinly chopped

½ tbsp olive oil juice and finely grated zest of ½ a lemon ½ tsp sumac 20g (1⁄8 cup) pomegranate

½ an orange bell salt and pepper, pepper, finely sliced to taste

1 In a bowl, add the bulgur wheat and cover with boiling water. Allow the bulgur wheat to expand, then leave it to cool for about 30 minutes.

2 In a saucepan, add the yellow split peas. Cover with plenty of water, bring to a boil, cover, then simmer for about 25 minutes, until the peas are tender.

3 Meanwhile, add the parsley, tomatoes, mint leaves, spring onion and pepper to a large bowl and mix them all together.

4 In a small bowl, add the oil, lemon juice and zest and combine. Set aside.

5 Drain the split peas and add them to the large bowl.

6 Drain the bulgur wheat and ensure all water is welldrained before adding this to the bowl with the split peas and vegetables. Mix thoroughly.

7 Add the oil and lemon sauce to the bowl and stir well.

Season with salt and pepper to taste and leave to sit for about 30 minutes to allow the flavours to develop.

8 Stir in the pomegranates and sumac and serve.

P E R

S E R V I N G

4.4g

0.7g

0.1g

5.9g

36.1g

8.3g

Total fat

Saturates

Salt

Sugar

Carbs

Protein

60 VEGANFOODANDLIVING.COM

has the potential to work wonders for so many of us.

Essentially, we want to limit distractions while we eat and make sure we are fully present in the moment. This can be done in a number of ways, including:

• Reducing distractions – phones, TVs and other technology should be put away at mealtimes.

• Sitting at a table while eating, rather than on the sofa.

• No eating on the go or when standing up.

• Chewing your food slowly and taking your time.

• Recognising when you are eating as a result of some emotion.

• Forgetting the idea that eating well doesn’t count at the weekend, just because you have been good all week.

• Not eating food for the simple reason that it’s just because it’s there, right in front of you.

By considering the above scenarios, this will hopefully get you

thinking about the reasons why you sometimes eat the way you do. Being able to recognise these reasons and accept them without any judgement on your part can really help you on your way to eating more intuitively with your body. It can also enhance the process of nourishing your body and improve your overall enjoyment of food.

CHICKPEA AND AVOCADO BRUSCHETTA

By Kerri Major Serves 1 | Prep 5 mins | Cook 15 mins | Calories 788 (per serving) 2 slices of sourdough bread 5 cherry tomatoes, halved 1-2 tbsp extra-virgin olive oil salt and pepper, to taste ½ tsp dried oregano 1 garlic clove, crushed ¼ of a red onion, finely sliced juice of ½ a lime 3 tbsp chickpeas, drained and rinsed

1 Preheat the oven to 180ºC/Gas Mark 4.

2 Drizzle the bread with a small amount of olive oil.

(Optional – cut a garlic clove lengthways and rub on the bread for extra flavour.)

3 Line a baking tray with baking parchment. Add the cherry tomatoes and a drizzle of oil, season with salt and pepper and a sprinkle of dried oregano. Place in the oven and heat for a few minutes until the tomatoes soften. Take out and set aside.

4 Line another baking tray with baking parchment. Add the bread and bake it in the oven for 5-10 minutes until golden brown, or simply toast in a toaster.

5 Meanwhile, heat 1 tbsp olive oil in a frying pan at medium heat. Add the crushed garlic and red onion to the pan and sauté for about 1 minute.

5 fresh basil leaves, sliced

6 Add the lime juice, chickpeas and extra salt and pepper as desired, and sauté for a few more minutes until the ingredients are warmed through.

½ an avocado, diced

7 Remove from the heat and stir in the fresh basil.

8 Once the bread is ready, top it with the avocado, the chickpea mixture and the tomatoes.

P E R

S E R V I N G

36.8g

6.9g

1.13g

7.6g

100.3g

20.7g

Total fat

Saturates

Salt

Sugar

Carbs

Protein

HOW TO BE A MINDFUL EATER ➊ Mindful Hunger When you feel hungry, become aware of your body and think about exactly what it is telling you.

Spend a couple of moments noticing the sensations that give you that hunger message. By listening to your body more, it will be able to tell you if it is actually hungry and what it is hungry for. Do this without judgement and accept your feelings for what they are. By doing this, you can learn to accept and understand the real feelings of hunger, rather than just automatically reaching for food when it might not be exactly what you need.

➋ Mindful Food Choice When choosing what to eat, take your time and be fully aware of exactly what’s on offer. Think about the difference between the foods, what they’re made of, how they are prepared, how they smell, etc. Notice and accept that the choice is yours, and what thoughts or feelings arise from each option, without trying to change these thoughts or feelings. This can help you to be more aware of your choices, encouraging informed ones that nourish you – whether by eating fresh or wholesome foods, or more indulgent food that's good for the soul.

➌ Mindful Food Prep It’s also important for you to be mindful as you prepare the food you are about to eat. That might be as you peel, chop and cook something, or simply when you open a food product package. Become more aware of the textures, sounds, smells and what it looks like as your food is placed in front of you.

Remember, we eat with our eyes and our noses, too.

Paying attention to our food helps prepare the body for digestion, which can make our digestive system and our appetite signals work better too.

➍ Mindful Eating Eating is arguably the best bit. Start by having a good look at what you’re about to eat. Appreciate the textures, shapes and colours, then, be aware of any smells and sounds that come from it.

When you take a mouthful, fully appreciate the taste, textures and temperature of the food and how it feels in your mouth. Take time to chew and savour every bite.

This lets you appreciate the food you eat and also allows the body to respond appropriately by creating feelings of enjoyment from the meal, easing the digestive processes and signalling when you're full.

➎ Mindful Fullness After you have finished eating, keep that body awareness. A good way is to focus on your breathing.

Appreciate the different feelings you experience.

This can include satisfaction (or dissatisfaction!), any movement within the body, or lingering tastes. Being more aware of feelings and sensations after eating can let the body comfortably return to a resting state, which, in turn, can improve your digestion. Not only that, but increasing your awareness and appreciation for natural feelings of fullness can also help prevent habitual overeating.

VEGAN FOOD & LIVING OCTOBER 61

RECIPES FOR

WILD VEGANS Learn tips, tricks and recipes for campfire cooking when you’re out in the wild – it’s easy if you do a little preparation before you go

62 VEGANFOODANDLIVING.COM

amping food doesn’t have to be • Dehydrated Soya Mince boring. Whether you’re Cooked into rice, pasta sauce or with exploring by foot, bike or kayak, potatoes to make Stovies (see recipe these recipes will keep you going on page 64), this is an easy way to add on all your adventures (and they extra protein to our evening meals. It’s taste delicious too!) lightweight and easy to carry.

So you’ve read your copy of Wild, you’ve dug your old tent out of the • Spices We recommend preattic, and after a year of lockdown preparing different blends of spices to you’re itching for an adventure on liven meals up. Beyond salt and foot or by bike. The question is, what pepper, we always have a curry blend are you going to eat? that contains a mix of When we left for our turmeric, garam masala, first long distance cumin powder and cycle tour in 2016, curry powder. We use we weren’t sure paprika and sage to either. Our route give our tomato took us along dishes a deep, rich rivers, up Swiss flavour and we Alps and through always carry five countries. We vegetable stock cubes. knew we were going Kept in ziplock bags to need good food to they weigh very little but keep us pedalling, but pack a big punch!

A NOTE ON KIT while other adventurers We cook using a were busy dehydrating • Porridge Oats While 1.3 litre camping their own vegetables, porridge is a divisive dish saucepan with a lid, buying expensive in our household, there’s a small camping ready-made trail foods, no denying the ease of frying pan, and two or living off couscous and breakfast made with oats, small metal bowls. cheese, we felt lost. The water and whatever We carry a small wooden chopping answer came from a supplements you can find: board, a camping surprising place – the fruit, nuts, peanut butter, knife, and an enamel back of our cupboards! soya milk. While flapjacks camping mug Over the three months or other prepared meals (for coffee and tea), we spent cycling, we can be great for shorter which we use as a developed recipes that trips, the cost can start to rough measure for were tasty and nutritious, add up. Porridge oats are cups. All our recipes and which utilised reliably cheap and often are designed for versatile ingredients that easy to source. cooking on a single were easy to find on JDV FDPS VWRYH b supermarket shelves.

• Sriracha A small bottle When we returned from our tour we of sriracha chilli sauce goes a long decided to share these recipes, way. It gives acid and heat to a dish alongside other parts of our and makes most things taste better experience cycling across Europe, in a (with the exception of porridge.) series of zines (DIY, self-published booklets). Eventually these turned • Tomato Purée We carry a tube of into our first book Gears for Queers. tomato purée in our pack instead of passata or tinned tomatoes. It’s easy to combine with water to make a base CAMPING ESSENTIALS for a tomato soup like our Smokey If you’re raring to get going on your Tomato and Lentil Soup (see recipe own adventures, these are our top on this page) or a pasta sauce. picks of simple, versatile ingredients for hiking, cycle touring or kayaking.

C

• Peanut Butter This is one of our favourite ingredients and it’s extremely versatile: dollop a spoonful on your morning porridge, spread it across sandwiches for lunch, and use it for a delicious satay sauce in the evening (see our Courgette Satay on page 64). It’s well worth the space in your pack.

The recipes on pages 63-64 are taken from Gears for Queers by Abigail Melton and Lilith Cooper, published

by Sandstone Press.

Available from all good bookshops and online.

Buy a signed copy from the authors at gearsforqueers.bigcartel.com

SMOKEY TOMATO AND LENTIL SOUP

By Abigail Melton and Lilith Cooper Serves 2 | Prep 5 mins | Cook 30 mins Calories 450 (per serving) 1 small brown onion 1 tbsp oil (vegetable or olive) 1 cup (200g) red lentils 3 cups (750ml) water 1 vegetable stock cube 1 tbsp ketchup/ barbecue sauce 4 tbsp tomato purée 1 tbsp smoked paprika salt and pepper sriracha, to taste

1 Dice the onion and sweat in a saucepan on a medium heat with the oil and a pinch of salt until the onions are soft and translucent. If you don’t have oil, you can use a small amount of water to stop the onions from sticking to the pan.

2 Add the red lentils, then add the water, stock, tomato purée, ketchup and paprika and stir.

Bring the pot to the boil and heat on high for 10 minutes.

3 Take the heat down low and simmer for a further 15 minutes or until the lentils are soft. Stir often and add more water if the lentils begin to stick.

4 Season with salt, pepper and sriracha to taste, and serve.

TIP Want to amp this dish up? Try adding a drained tin of spinach at the end, or top with nutritional yeast to serve!

P E R

S E R V I N G

8.6g

1.1g

0.21g

7g

68.7g

26.5g

Total fat

Saturates

Salt

Sugar

Carbs

Protein

VEGANFOODANDLIVING.COM 63

COURGETTE SATAY

By Abigail Melton and Lilith Cooper Serves 2 | Prep 5 mins | Cook 25 mins Calories 840 (per serving) 1 cup (200g) white basmati rice 1½ cups (360ml) water 2 small or 1 large courgette (zucchini) 1 tbsp oil 1 tin of coconut milk (or 1 carton of coconut cream) 1 tbsp soy sauce 2 tsp sriracha 3 tbsp crunchy peanut butter a sprinkle of salted peanuts

1 Add the rice and water to a lidded saucepan and bring to the boil. Reduce to low heat and simmer for 12 minutes – keeping the lid on at all times, until the water has been absorbed. Set aside and leave lidded so it continues to steam.

2 Slice the courgettes (zucchini) into thin coins.

3 Heat the oil in a pan on a high heat. Add the courgettes and a sprinkle of salt and then fry for 2 minutes on each side or until the courgette is brown and soft.

4 Add the coconut milk to the courgettes and heat (but do not allow it to boil). Stir in the soy sauce and sriracha and mix. Add the peanut butter and stir it through the sauce until it has completely melted and combined. Cook on a low heat for 5-10 minutes until the sauce has thickened to achieve a creamy consistency.

CARAMELISED ONION STOVIES

By Abigail Melton and Lilith Cooper Serves 2 | Prep 5 mins | Cook 25 mins | Calories 557 (per serving)

1 Thinly slice the onions and cook at a medium heat in a frying pan with 1 tsp oil and a pinch of salt. Stir regularly until the onions are a deep 1 large brown onion golden-brown colour and caramelised: this will 3 medium potatoes take about 10-15 minutes. Set aside with the lid water – enough to on to retain heat.

2 tbsp oil (vegetable or olive)

cover the diced potatoes

2 Cut the potatoes into roughly 1cm (½in) square cubes. Place in a pan and cover with water. Add a ¾ cup (100g) pinch of salt and bring to the boil. Simmer for dehydrated 10 minutes or until the potatoes are soft. soy mince 1 vegetable stock cube 1 tsp paprika

4 When the potatoes are cooked, drain the hot potato water into the soy mince bowl until the mince is covered.

1 heaped tsp tomato purée 5 Add the soy sauce and tomato purée to the mince, stir, and let sit for 5 minutes.

3 tbsp soya milk or 1 tsp soy sauce

similar milk alternative salt and pepper

5 The rice should be soft and fluffy and not require draining. Serve with the courgette satay and a sprinkling of peanuts to finish.

6 While the soy mince sits, mash the potatoes using a fork, stirring in 1 tbsp oil and the soya milk to create a creamy mash. Season to taste with salt and pepper.

7 Check your soy mince, it should have absorbed most of the hot water and be soft and not too chewy. Drain any excess water and add the mince to the potatoes. Mix well.

TIP Amp up this dish by frying sliced mushrooms or cubes of firm tofu with the courgette, or serve with fresh coriander and lime juice.

P E R

3 Meanwhile, in a bowl, place the dehydrated soy mince and crumble in the stock cube. Add paprika and a ¼ tsp each of salt and pepper.

8 Serve your hot stovies topped with the caramelised onions.

S E R V I N G

P E R

S E R V I N G

50.5g

25.8g

0.64g

9.1g

85.4g

20g

14.7g

1.9g

0.26g

8.1g

76.8g

31g

Total fat

Saturates

Salt

Sugar

Carbs

Protein

Total fat

Saturates

Salt

Sugar

Carbs

Protein

64 VEGANFOODANDLIVING.COM

Relax and unwind

Something for the weekend Fill your free days with good company and indulgent, great-tasting meals

VEGANFOODANDLIVING.COM 65

Weekend

R EC I PE S

Butter bean bruschetta with gremolata

By Peter Taylor Serves 4 | Prep 15 mins | Cook 35 mins Calories 474 (per serving) FOR THE GREMOLATA 1 lemon ½ tsp garlic purée a bunch of flat-leaf parsley, finely chopped FOR THE BRUSCHETTA 225g (1½ cups) dried butter beans or 1 x 400g tin of butter beans 4 good slices from a sourdough loaf 1 garlic clove, cut in half a handful of rocket (arugula) leaves 4 tbsp olive oil 4 tsp balsamic vinegar salt and pepper, to taste TO SERVE hard vegan cheese such as vegan Parmesan, grated black olives

1 Zest the lemon and mix it with the garlic purée, then stir in the parsley.

2 If you are using dried butter beans, they should be soaked overnight, drained and then brought to the boil in plenty of water. Simmer until tender, which should take around 30 minutes depending on the age of the beans, then drain and cool under the cold tap. Toss the cooked beans in 2 tbsp of the gremolata.

3 Toast the bread and rub each slice with the cut garlic clove, then drizzle 2 tbsp of the oil over the bread. Dress the rocket with the remaining oil, balsamic vinegar and seasoning, then arrange on the toasts.

4 Spoon the butter beans on top of the bruschetta, then garnish with the grated cheese and black olives.

The recipes on pages 66-69 are taken from The Climate Change Cook Book: Healthy Recipes For You and Your Planet by Peter Taylor, published by Meze Publishing.

(RRP £18.)

P E R

66 VEGANFOODANDLIVING.COM

S E R V I N G

16.4g

2.6g

0.68g

3.9g

68.3g

15.9g

Total fat

Saturates

Salt

Sugar

Carbs

Protein

Smoked tofu and noodle salad

By Peter Taylor Serves 2 | Prep 10 mins plus marinating | Cook 10 mins | Calories 738 (per serving) FOR THE MARINATED TOFU

FOR THE SALAD

1 lemongrass stick 2 garlic cloves

200g (2 cups) wheatfree, vegan noodles

a knob of root ginger

2 carrots

1 tbsp brown sugar

2 courgettes (zucchini)

1 tbsp fresh lime juice

1 red pepper

1 tbsp soy sauce

½ a cucumber

1 tbsp light olive oil

a small bunch of coriander (cilantro), chopped

200g (1 cup) smoked or plain tofu, cubed

2 red chillies, deseeded and chopped 50g (1⁄3 cup) unsalted peanuts, toasted

P E R

S E R V I N G

1 For the marinade, trim away the harder green parts of the lemongrass, then finely chop the softer white parts. Peel and crush the garlic and finely slice the ginger. Mix them all with the brown sugar, lime juice, soy sauce and olive oil, then coat the cubed tofu with the marinade. Leave in the fridge for 1 hour.

2 Cook the noodles in plenty of boiling salted water until tender, then drain and run them under the cold tap before draining again to dry. Use a spiraliser or finely chop the carrots, courgettes, red pepper and cucumber, then add to a large bowl along with most of the chopped coriander (leave some to garnish).

3 Take the tofu out of the fridge and place it in a sieve over a bowl containing the salad, so that the marinade drains through and acts as a dressing. Add the noodles and mix well.

4 Pile the salad into four largish bowls, top with the

25g

3.8g

1.34g

17.3g

109.6g

34.5g

Total fat

Saturates

Salt

Sugar

Carbs

Protein

marinated tofu cubes and pour over any remaining marinade. Top with the chopped chilli, toasted peanuts and remaining coriander.

VEGANFOODANDLIVING.COM 67

Weekend

R EC I PE S

Freekeh and black bean stuffed peppers

By Peter Taylor | Serves 4 | Prep 15 mins | Cook 15 mins | Calories 428 (per serving) FOR THE PEPPERS

FOR THE RELISH

200g (11⁄3 cups) sweetcorn 150g (1 cup) cracked freekeh 2 tomatoes, finely chopped

2 green peppers

2 red chillies, chopped

2 red peppers

1 small white onion, 2 baby onions or 2-3 spring onions (scallions), finely diced

olive oil

½ a green pepper, diced 25ml (5 tsp) white wine vinegar a small bunch of coriander (cilantro), finely chopped

1 tsp chilli powder

3 Preheat the oven to 200°C/Gas Mark 6. Leaving the stalks on, slice

½ tsp ground cumin ½ tsp cayenne pepper 400g tin (12⁄3 cups) of black beans, drained

salt and pepper

P E R

the peppers in half and remove the seeds. Brush inside and out with olive oil, then season. Cook the peppers in the oven for 15 minutes until soft and starting to very slightly colour. Keep them warm while you make the filling.

4 Fry the onion for 6-7 minutes until softened, then add the garlic, chilli, oregano, cumin and cayenne. Cook for another 2-3 minutes, then stir in the cooked freekeh, the watery tomato parts and the black beans. Cook for 5 minutes, then taste to check seasoning.

5 Spoon the freekeh and black bean mixture into the pepper halves.

S E R V I N G

9.6g

1.1g

0.08g

13.5g

75.5g

20g

Total fat

Saturates

Salt

Sugar

Carbs

Protein

68 VEGANFOODANDLIVING.COM

2 Cook the freekeh in a saucepan with 300ml (1¼ cups) water. It should take about 15 minutes, after which you can fluff it up with a fork. Don't boil the pan dry, add a little more water if required.

1 tsp oregano

25ml (5 tsp) olive oil

the cob, but tinned or frozen sweetcorn is fine. For the tomatoes, it’s best to only use the flesh here and put the watery/seedy part into the filling. Combine all the ingredients and leave in the fridge for the flavours to mingle.

3 garlic cloves

1 red onion

½ a red pepper, diced

1 For the relish, this is great made with fresh corn cut straight from

Serve immediately with the sweetcorn relish on the side, or leave to cool and then refrigerate until needed. Reheat in the oven at 170°C/Gas Mark 3 for 15-20 minutes, perhaps with some grated vegan cheese sprinkled over the top.

Squash and bean ‘currito’

By Peter Taylor Serves 4 | Prep 20 mins | Cook 1 hr 5 mins | Calories 385 (per serving) FOR THE CURRY ½ a red onion, chopped 2 garlic cloves, chopped 1 tsp each of garam masala, ground cumin and curry powder ½ tsp each of turmeric and paprika 2 carrots, diced

⁄3 of a butternut squash, diced

1

1 red chilli, finely chopped 400g tin (1 ⁄3 cups) of chopped tomatoes 2

250ml (1 cup) vegetable stock a pinch of brown sugar 400g tin (12⁄3 cups) of mixed white and pinto beans a handful of fresh parsley and coriander (cilantro), chopped FOR THE RICE 100g (½ cup) basmati rice ½ tbsp each of turmeric and paprika FOR THE SPICY SLAW 50g (1⁄3 cup) each of carrot and red cabbage, grated 2 pickled chillies, chopped 1 tbsp apple cider vinegar TO ASSEMBLE 4 x 25cm (10in) tortilla wraps

P E R

1 Sauté the onions and garlic in olive oil until softened. Meanwhile, toast the spices in a hot oven or a dry frying pan (skillet), then add them to the onions. Stir in the carrots, squash and chilli, cook for 2 minutes, then pour in the chopped tomatoes and vegetable stock. Simmer for 10 minutes.

2 Taste the sauce, then add salt, pepper and brown sugar to balance the flavour. Turn down the heat and add the beans. Cook until softened slightly. Finally, remove the pan from the heat, fold in the chopped fresh herbs and leave to cool.

3 Boil the rice in a large pan of salted water until cooked (this should take about 8 minutes). Remove from the heat and drain off the hot water. Cool by placing the pan containing the rice under the cold tap for a few minutes before draining thoroughly again.

When the rice is cooled and drained, stir in the spices.

4 For the slaw, add all the ingredients to a bowl, stir to combine everything and leave to marinate for 30 minutes while the curry is cooling.

5 Preheat the oven to 180°C/Gas Mark 4. Lay out the tortillas, then fill each one with rice, curry and spicy slaw in that order. Roll them into burritos by tucking in the ends, wrap individually in baking paper or foil, then place in a roasting tin. Bake the curritos in the oven for 30 minutes, then serve hot.

Tomato and barley risotto

By Peter Taylor Serves 4 | Prep 5 mins | Cook 40 mins Calories 422 (per serving) 1 tbsp olive oil 1 onion 1 tsp garlic purée or 2 garlic cloves, peeled and crushed 300g (1½ cups) pearl barley 400ml (12⁄3 cups) tomato passata 600ml (2½ cups) vegetable stock 2 tsp dried oregano 400g tin (12⁄3 cups) of cannellini beans 100g (¾ cup) pitted green olives salt and pepper

1 Heat the oil in a pan, then fry the onion and garlic until softened. Add the barley and stir for a couple of minutes to coat the grains in the oil.

2 Add the passata and stock along with the oregano and simmer for 30 minutes or until most of the stock has been absorbed. The barley should still be just chewy.

Add the cannellini beans and olives to the pan for the last 5 minutes of cooking, and season to taste.

3 Divide the risotto between wide bowls and garnish with the basil leaves.

basil leaves

S E R V I N G

P E R

S E R V I N G

5.9g

0.2g

0.78g

8.9g

69.9g

15.8g

7g

1g

0.47g

7.4g

79.3g

13g

Total fat

Saturates

Salt

Sugar

Carbs

Protein

Total fat

Saturates

Salt

Sugar

Carbs

Protein

VEGANFOODANDLIVING.COM 69

Weekend

R EC I PE S

Roasted butternut squash and co

By Samah Dada Serves 2-3 | Prep 15 mins | Cook 35 mins Calories 623 (per serving) 1 butternut squash, seeds removed, cut into 2.5-5cm (1-2in) cubes or slices 1 tbsp extra-virgin olive oil

2 tbsp extra-virgin olive oil 3 garlic cloves juice of 1 lime 1 tsp finely grated lime zest

½ tsp ground cumin

2.5cm (1in) knob of fresh ginger kosher salt and freshly FOR THE DRESSING ground black pepper, to taste 1 tsp Dijon mustard 30g (¼ cup) unsalted 80g (1⁄3 cup) tahini pumpkin seeds (optional) FOR THE GREMOLATA

juice of 1 lemon

25g (1 cup) fresh coriander (cilantro)

kosher salt and freshly ground black pepper, to taste

1 Preheat the oven to 200°C/Gas Mark 6. Line a baking sheet with parchment paper.

2 In a large bowl, toss the butternut squash slices with the olive oil, cumin, salt and pepper.

3 Arrange the squash in a single layer on the lined baking sheet. Roast for 30-35 minutes, tossing the pieces halfway through, until the squash is tender and browning around the edges.

4 While the squash is in the oven, make the gremolata.

Combine the coriander, olive oil, garlic, lime juice, lime zest and ginger in a high-speed blender or food processor. Add 2 tbsp water and blend until the ingredients are finely minced and incorporated.

5 To make the spicy mustard dressing, combine the mustard, tahini, lemon juice and salt and pepper in a small bowl. Add 3-4 tbsp water to thin the dressing. Feel free to add a couple more tbsp water to get the dressing to your desired consistency.

6 To assemble, remove the butternut squash from the oven and arrange it on a plate. Drizzle the spicy mustard dressing over the squash, and then top it with the gremolata. Sprinkle with the pumpkin seeds, if desired.

The recipes on pages 70-71 are taken from Dada Eats: Love To Cook It by Samah Dada, photography by Julia Gartland, published by Rodale Books.

(RRP £21.) This book contains non-vegan recipes.

P E R

70 VEGANFOODANDLIVING.COM

S E R V I N G

46.1g

6.8g

0.18g

6.8g

50.8g

13.1g

Total fat

Saturates

Salt

Sugar

Carbs

Protein

Miso-tahini-glazed roasted aubergine with farro

Spaghetti aglio e olio

By Samah Dada Serves 2-4 | Prep 15 mins | Cook 40 mins Calories 466 (per serving)

By Samah Dada Serves 3-4 | Prep 10 mins | Cook 45 mins Calories 532 (per serving)

FOR THE AUBERGINE 1 medium aubergine (eggplant), cubed

1 Preheat the oven to 220°C/Gas Mark 7.

2 Place the cubed aubergine on a rimmed baking sheet and toss it with the olive oil to coat. Spread out in a single layer and roast for 25-30 minutes, tossing it halfway through, until the cubes are tender and charring.

2 tbsp extra-virgin olive oil FOR THE GLAZE 3 tbsp white miso paste

3 While the aubergine roasts, make the miso-tahini glaze. In a small bowl, whisk together the miso, tahini, rice vinegar, coconut aminos, coconut sugar and sesame oil. To prevent the mixture from seizing, gradually whisk in 2-3 tbsp cold water, tbsp by tbsp, stirring after each addition, until the glaze thins and becomes nice and smooth.

3 tbsp tahini 1 tbsp rice vinegar 1 tbsp coconut aminos 1 tbsp coconut sugar 1 tbsp toasted sesame oil FOR THE FARRO

4 Cook the farro according to pack instructions.

When it's cooked, transfer to a large bowl and season with salt and pepper. Stir in the parsley.

5 Transfer the roasted aubergine to a medium bowl.

90g (½ cup) farro

Reserving 3 tbsp of the glaze, add the rest to the roasted aubergine, tossing the cubes in the glaze until they are fully coated. Mix the 3 tbsp of reserved glaze into the farro, and add salt and pepper to taste.

kosher salt and freshly ground black pepper, to taste 10g (¼ cup) fresh parsley, finely chopped, plus extra for garnish

6 Heat a small, dry frying pan (skillet) over medium

TO FINISH

heat. Once hot, add the sesame seeds and toast them, stirring frequently until they are fragrant and browning slightly, 3-5 minutes.

3 tbsp sesame seeds

7 Divide the farro among individual plates and place

1 head of cauliflower, broken into florets

Put the cauliflower florets on a rimmed baking sheet and drizzle with the 2 tbsp olive oil. Toss the cauliflower with salt, black pepper, and ½ tsp red pepper flakes. Roast until the cauliflower is charred, 30-35 minutes, tossing the florets once midway through. Remove from the oven and set aside.

2 tbsp plus 60ml (¼ cup) extravirgin olive oil kosher salt and freshly ground black pepper, to taste

2 Heat the remaining olive oil in a large frying pan (skillet) over medium heat. Add the shallots and garlic. Cook until the shallots are tender and both the shallots and garlic are starting to get some colour around the edges, about 5 minutes.

1 tsp red pepper flakes 1 shallot, diced 4 garlic cloves, thinly sliced

3 Season the shallots and garlic with the remaining ½ tsp red pepper flakes, and salt, to taste. Swirl the oil until the garlic turns golden brown and the pepper flakes let everything smell fragrant, 2-3 minutes.

50g (1 cup) Tuscan kale, stems removed, torn 230g (2 cups) spaghetti

4 Now add the kale. Be careful, as the oil will sputter! Swirl the kale around with the shallots and garlic, season with a bit of salt, and cook until it turns very green and softens, 2-3 minutes. Add the cauliflower to the kale and toss to combine.

fresh Italian parsley, finely chopped, to garnish

5 Get the pasta water boiling in a large pot, salt the water, and cook the pasta al dente as directed on the package. Drain the cooked pasta.

the aubergine cubes on top. Season with salt and garnish with parsley and the toasted sesame seeds. Finish with a squeeze of lemon, if desired.

a squeeze of fresh lemon juice for serving (optional)

1 Preheat the oven to 200°C/Gas Mark 6.

6 Add the pasta and swirl it around with the garlic, kale and cauliflower. Cook on low heat for a couple minutes so that all the flavours infuse.

TIP Farro cooking time depends on what type it is.

Typically, the options are whole farro (35-40 minutes), semi-pearled farro (25-30 minutes), or pearled farro (15-20 minutes). Pearled farro has no husk and most of the bran is removed, so it cooks the fastest.

P E R

7 To serve, top with freshly ground pepper and Italian parsley.

S E R V I N G

P E R

S E R V I N G

28.8g

3.7g

0.59g

9.9g

45.9g

13.1g

30.5g

4.4g

0.14g

4.7g

56.5g

13.5g

Total fat

Saturates

Salt

Sugar

Carbs

Protein

Total fat

Saturates

Salt

Sugar

Carbs

Protein

VEGANFOODANDLIVING.COM 71

Weekend

R EC I PE S

Crackd No-Egg Egg spaghetti carbonara

By Crackd, The No-Egg Egg (www.crackd.com) Serves 4 | Prep 5 mins | Cook 10 mins Calories 430 (per serving) 120ml (½ cup) Crackd The No-Egg Egg

100ml (scant ½ cup) vegan dry white wine

300g (3 cups) dried spaghetti a handful of plant-based bacon bits 1 tbsp olive oil 150ml (2⁄3 cup) plant-based cream (suitable for cooking) 60g ( ⁄3 cup) plant-based grated Parmesan, plus extra to serve 2

1 medium onion, finely diced 2 garlic cloves, crushed 1 tbsp chopped basil 1 tbsp chopped parsley ½ tsp salt and coarse ground black pepper

1 Bring a large pan of salted water to the boil, add the spaghetti and stir as it softens to make sure that it doesn’t stick together.

2 Pour the olive oil into a heavy-bottom frying pan, add the plant-based bacon, diced onion, basil and garlic and gently fry until the onion is soft, then add the wine and simmer for 2 minutes.

3 When cooked, remove the spaghetti from the boiling water and add to the pan with the bacon, garlic, basil and onion in.

4 Toss the spaghetti well, making sure it is completely coated in the oil.

5 In a bowl, mix together the Crackd The No-Egg Egg, cream, Parmesan, salt and pepper.

6 Pour the cream mix onto the spaghetti, turning well to ensure it is fully coated.

7 As soon as the cream starts to bubble, remove from the heat and divide into serving bowls.

8 Serve with the parsley, a grind of black pepper and extra plant-based Parmesan sprinkled on top.

P E R

72 VEGANFOODANDLIVING.COM

S E R V I N G

13.8g

1.7g

0.68g

2g

51.5g

16.8g

Total fat

Saturates

Salt

Sugar

Carbs

Protein

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CURRY NIGHT Get maximum flavour in just 30 minutes with Chetna Makan’s recipes that set you up perfectly for a spicy curry night The extract on pages 74-76 is taken from Chetna's 30-Minute Indian by Chetna Makan, published by Mitchell Beazley.

(RRP £20.) This book contains non-vegan recipes.

74 VEGANFOODANDLIVING.COM

NEW POTATO AND TOMATO CURRY Alu tamatar is one for the whole family, even the fussy eaters can’t say no to this simple curry.

The slightly fried potatoes absorb all the amazing heat and sourness from the spices and tomatoes and become juicy and delicious. Use new potatoes in season when available, but otherwise ordinary potatoes cut into small pieces. If you have time, enjoy it with peas-stuffed fried flatbread, but it’s good with rice, too.

By Chetna Makan Serves 4 | Prep 10 mins | Cook 20 mins | Calories 264 (per serving) FOR THE POTATOES

1 Heat the oil for the potatoes in a large frying pan. Add the potatoes, cut-side down, in a single layer and cook over 600g (4 cups) new a medium to high heat for 1-2 minutes potatoes, cut in half until beautifully golden. You may have FOR THE CURRY to do this in batches, depending on 1 tbsp rapeseed (canola) oil the size of your pan.

2-4 tbsp rapeseed (canola) oil

CHICKPEA AND COURGETTE PARCELS These parcels are perfect when you want a quick snack or something to take on a picnic, or have friends coming over. Chana potli are little pockets of joy, as they taste fantastic and no one would believe how easy they are to put together.

By Chetna Makan Makes 8 | Prep 10 mins | Cook 20 mins | Calories 308 (per parcel) 2 tbsp sunflower oil

1 Preheat the oven to 200°C/Gas Mark 6.

1 small onion, finely chopped

2 Heat the oil in a pan, add the onion and green chilli and cook over a medium to high heat for 2 minutes until they begin to soften, then add the courgette and cook for 2 minutes.

1 green chilli, finely chopped 1 small courgette (zucchini), finely chopped ½ tsp salt ½ tsp chilli powder ½ tsp garam masala 1 tbsp coriander peanut chutney 400g tin (1 ⁄3 cups) of chickpeas, drained and rinsed 2

plain flour, for dusting 1 sheet of vegan ready-rolled puff pastry (320g) melted coconut oil, to glaze

3 Stir in the salt, spices, chutney and chickpeas and cook over a high heat for a minute. Immediately transfer to a large plate to cool down slightly.

4 Unroll the pastry sheet on a lightly floured work surface and cut it into eight equal rectangles. Place a spoonful of the chickpea mixture on one side of each pastry rectangle and fold over the other side to enclose.

Press the edges of each parcel together with a fork to seal, then brush with melted coconut oil.

a pinch of asafoetida

2 Meanwhile, start making the curry.

Heat the oil in a pan and add the asafoetida. Once it starts to sizzle, add 10 fresh curry leaves the mustard seeds with the curry 1 green chilli, finely chopped leaves and chilli and cook over a low 1 tbsp sesame seeds heat until they start to pop, then add 2.5cm (1in) piece of the sesame seeds and ginger and fresh root ginger, cook for a few seconds.

1 tsp black mustard seeds

peeled and grated

4 tomatoes, finely chopped 1 tsp salt 1 tsp ground turmeric 1 tsp garam masala 1 tsp sugar 200ml (scant 1 cup) boiling water juice of ½ a lime 20g (1 cup) fresh coriander leaves (cilantro), finely chopped

P E R

3 Add the tomatoes and cook over a medium heat for 5 minutes until they start to soften. Stir in the salt, ground spices and sugar and cook for a minute.

4 Add the golden potatoes and the measured boiling water, cover and cook over a low-medium heat for about 10 minutes until the potatoes are cooked through.

5 Add the lime juice and coriander, mix well, then serve.

S E R V I N G

13.3g

1.1g

0.61g

6.4g

33.5g

5.4g

Total fat

Saturates

Salt

Sugar

Carbs

Protein

5 Place on a baking sheet and bake for 15 minutes until golden and crispy.

Serve warm.

P E R

S E R V I N G

19.3g

4.3g

0.38g

2g

29.1g

5.2g

Total fat

Saturates

Salt

Sugar

Carbs

Protein

VEGANFOODANDLIVING.COM 75

BLACK-EYED BEAN AND MUSHROOM CURRY I've always loved roungy mushroom curry, a Punjabi dish enjoyed with tandoori roti back in India. Thankfully, my kids seem to enjoy it too, which means I get to cook it often and also try different ways of combining beans with other veg. Serve with rice or bread.

By Chetna Makan Serves 4 | Prep 10 mins | Cook 30 mins Calories 579 (per serving) 2 tbsp rapeseed (canola) oil

COURGETTE MOONG DAL WITH TOMATO TEMPERING If you are looking for something comforting, delicious and healthy, then this moong dal with tamatar ka tadka is the perfect solution. It’s a bowl of soft and mushy dal studded with golden onion and courgette, and finished with a stunning tadka of tomatoes and fresh coriander. Serve with fennel potatoes, steaming hot rice, chapattis or naan.

By Chetna Makan Serves 4 | Prep 10 mins | Cook 30 mins | Calories 285 (per serving) FOR THE DAL 300g (1½ cups) split moong dal 900ml (4 cups) boiling water 1 tsp salt ½ tsp ground turmeric 2 tbsp rapeseed oil 2 onions, finely chopped 1 courgette (zucchini), thinly sliced 400ml (12⁄3 cups) boiling water FOR THE TADKA 1 tbsp rapeseed (canola) oil 1 tsp cumin seeds 2 green chillies, thinly sliced 2 tomatoes, finely chopped 20g (1 cup) fresh coriander leaves (cilantro)

1 To make the dal, put the moong dal in a pan with the 900ml (4 cups) measured boiling water, salt and turmeric. Bring to the boil, then cover and cook over a medium heat for 10 minutes.

2 Meanwhile, heat the oil in a frying pan and cook the onions and courgette over medium heat for 7-8 minutes until golden.

3 Add the onions and courgette to the dal with the 400ml (12⁄3 cups) measured boiling water, cover again and cook for another 15 minutes until the lentils are soft and mushy.

4 When the lentils are almost ready, make the tadka. Heat the oil in a small pan and add the cumin seeds. Once they start to sizzle, add the chillies and cook over a medium-low heat for a minute, then add the tomatoes and cook for 5 minutes until they soften.

5 Once the lentils are ready, transfer to a serving bowl. Add the coriander leaves to the tadka, pour over the dal and serve.

P E R

S E R V I N G

12.1g

0.9g

0.61g

6g

33.9g

11.9g

Total fat

Saturates

Salt

Sugar

Carbs

Protein

76 VEGANFOODANDLIVING.COM

1 Heat the oil in a pan, add the onions and cook on lowmedium heat for 5 minutes until softened and starting to colour. Add the garlic and ginger and cook for a minute.

2 onions, finely chopped 2 garlic cloves, grated 2.5cm (1in) piece of fresh root ginger, peeled and grated

2 Pour in the tomatoes and cook over a low-medium heat for 5 minutes.

400g can (1 ⁄3 cups) of chopped tomatoes 2

3 Stir in the salt and ground spices, followed by the remaining ingredients. Mix together well and bring to the boil, then cover and cook over a medium heat for 15 minutes. (If you have more time, you can alternatively let the curry cook over a low heat for 30-40 minutes.) Serve warm.

1 tsp salt 1 tsp chilli powder 1 tsp garam masala 1 tsp ground turmeric 300g (3 cups) chestnut mushrooms, thinly sliced 400ml tin (12⁄3 cups) of coconut milk 2 x 400g tins (31⁄3 cups) of black-eyed beans, drained and rinsed

P E R

S E R V I N G

34.6g

22.1g

0.63g

10.6g

55.4g

19.3g

Total fat

Saturates

Salt

Sugar

Carbs

Protein

y s a E

n a g e vA Make your meals quick and easy so you can spend more of the summer out and about Cook in under 30 minutes Just 10 ingredients Storecupboard staples

VEGANFOODANDLIVING.COM 77

r e d n U s e t u n i m 30A

good d e e n ou se Wheniyn a hurry, thehes food at go-to dis are gre

Cajun tofu skewers

By Hannah Scott from hannahsbitchinkitchen.com Makes 4-6 skewers | Prep 10 mins plus marinating | Cook 5 mins | Calories 124 (per skewer) 1 block firm tofu 1 courgette 1 red pepper 1 green pepper 1 red onion smoked paprika cumin powder garlic powder onion powder lime juice oregano olive oil

78 VEGANFOODANDLIVING.COM

1 block of firm tofu 1 courgette (zucchini) 1 red pepper 1 green pepper 1 red onion smoked paprika cumin powder garlic powder onion powder lime juice

1 Drain the tofu and press between two paper towels to remove any excess moisture. Cut the tofu into 2cm (¾in) cubes and place into a bowl.

2 Mix the dry spices (1 tsp of each, or to taste) in a bowl with a little olive oil and the juice of half a lime. This should give you enough marinade to brush across 4-6 skewers.

3 Cut the vegetables into pieces matching the same size as the tofu cubes. Thread the peppers, onion, tofu and courgettes onto pre-soaked wooden skewers and brush with the marinade.

4 Leave to marinade for as long as you can, 20 minutes is ideal, then grill or BBQ for about 2 minutes on each side.

oregano olive oil

P E R

S E R V I N G

5.8g

1.1g

0.02g

5.3g

11.4g

10g

Total fat

Saturates

Salt

Sugar

Carbs

Protein

Under 30 minutes

Quesadillas

By Hannah Scott from hannahsbitchinkitchen.com Serves 4 | Prep 5 mins | Cook 25 mins | Calories 554 (per serving) 1 tin of refried beans

¼ tsp onion powder

½ tin of black beans

salt and pepper

½ block of firm tofu 1 red pepper

a splash of plant milk (I used almond milk)

4 chestnut mushrooms

2 handfuls of fresh spinach

2 vegan chorizo or sausages

10 cherry tomatoes, quartered

1 tbsp nutritional yeast

50g (¼ cup) vegan cheese

½ tsp turmeric powder

8 small tortilla wraps (to fit into a frying pan)

½ tsp smoked paprika

1 avocado, to garnish

¼ tsp garlic powder

1 The trick to this recipe, and good quesadillas in general, is to prepare your ingredients and fillings beforehand. This way when you do start to assemble the quesadillas in the pan, everything is at arms reach and ready for you.

2 Roughly chop the red pepper, mushrooms and the vegan sausage. (I used vegan chorizo and this added even more sweetness and smokiness to the dish, which works well with the beans and the cheese.) Open the tin of refried beans and drain the black beans. Cut the cherry tomatoes into quarters and grate the vegan cheese. Have the tortillas on hand ready and slice the avocado for the garnish later on.

3 In a non-stick frying pan, sauté the mushrooms, peppers and the vegan sausages for around 4-5 minutes, then crumble in the firm tofu. Add the turmeric, smoked paprika, onion and garlic powder, and salt and pepper. Give everything a good stir to combine, add the nutritional yeast, the drained black beans and a splash of plant milk and cook for another 3 minutes. Set the mixture aside in a bowl.

4 Clean the frying pan and place over a low heat. You can add oil to the pan if you wish, but I find the tortillas crisp up really well without it.

5 Grab a tortilla and spread a thin layer of the refried beans onto it with the back of a tablespoon. (Try not to add too much filling or go too close to the edge of the tortillas as the filling can fall out!)

6 Add the tortilla to the pan, refried beans side up and spoon on the tofu scramble/black bean mix, around 2 tbsp per quesadilla.

7 Add a sprinkle of the chopped tomatoes, a small amount of spinach, then some grated vegan cheese and place another tortilla on top. Press down slightly and rotate the quesadilla in the pan with your hand occasionally so it heats through evenly and doesn't stick.

8 After around 2 minutes, take a spatula (or fish slice) and lift the

Green mac and cheese

By Claire Power from Healthy French Wife (healthyfrenchwife.com) Serves 2-4 | Prep 10 mins plus marinating | Cook 15 mins Calories 420 (per serving) 1 packet of macaroni pasta 300g (2 cups) peeled and diced potatoes (about 3 small potatoes) 100g (1 cup) diced broccoli (1 head of broccoli) 1 tsp garlic powder 1 tsp onion powder 30g (½ cup) nutritional yeast 120ml (½ cup) soy milk a handful of baby spinach salt and pepper

1 Peel and dice the potatoes. Boil water in a medium pot on the stove.

2 Once the water is boiling, add the diced potatoes first. Leave to boil for 5 minutes, then add the broccoli.

3 In the meantime, boil a large pot of water for the pasta and cook it following the packet instructions.

4 Once the vegetables are soft. Drain the water and add them to a blender, along with the spinach, soy milk, nutritional yeast, garlic powder, onion powder and salt and pepper.

5 Blend until smooth, then pour on the cooked macaroni pasta and top with nutritional yeast and pepper.

quesadilla from the pan and flip it over to cook on the other side. This can be tricky, so I flip it onto a plate from the pan and then slide it back in.

9 Warm the quesadilla through on the other side until golden TIP This recipe is also great as a pasta bake, topped with cashew cheese or vegan cheese.

brown and then transfer to a board and cut into 4-6 pieces.

Repeat with the rest of the mixture, wiping the pan as you go if any of the fillings spill out. Serve these stacked up with sliced avocado or guacamole.

P E R

P E R

S E R V I N G

23.6g

4.5g

1.05g

4.6g

62.4g

26.4g

Total fat

Saturates

Salt

Sugar

Carbs

Protein

S E R V I N G

2.8g

0.2g

0.1g

6.6g

80.6g

17.6g

Total fat

Saturates

Salt

Sugar

Carbs

Protein

VEGANFOODANDLIVING.COM 79

Under 30 minutes

Miso veggies

By Adam Warren from Vegan Food & Fitness (@veganfoodandfitnesstv) Serves 2 | Prep 5 mins | Cook 15 mins | Calories 635 (per serving) 200g (1 cup) basmati rice

1 Place the rice, water and dark soy sauce in a large saucepan and place on a high heat. Give everything a stir, place the lid on, then bring to the boil and simmer for around 12 minutes until the water has fully absorbed.

480ml (2 cups) cold water 1 tbsp dark soy sauce 1 tsp sesame oil 1 red or yellow pepper, diced 1 brown onion, chopped

2 Meanwhile, place a frying pan on a medium heat with the sesame oil. Once the pan is hot enough add the peppers and onions, then cook for 8-10 minutes, then add the chopped chilli, edamame beans, sweetcorn and broccoli for an additional 5 minutes.

1 red chilli, deseeded and finely chopped 50g (1⁄3 cup) edamame beans 50g (1⁄3 cup) sweetcorn

5 broccoli florets, quartered if too large

3 Once the rice has cooked, remove the saucepan from the heat and add the miso paste, sesame oil and light soy sauce, then mix through.

3 tsp miso paste 2 tbsp sesame oil 1 tbsp light soy sauce

4 Combine the rice with the stir-fry vegetables and serve.

P E R 18.1g

2.6g

1.16g

10.7g

106.5g

13.6g

Total fat

Saturates

Salt

Sugar

Carbs

Protein

Tomato and red pepper orzo

By Adam Warren from Vegan Food & Fitness (@veganfoodandfitnesstv) Serves 2 | Prep 5 mins | Cook 15 mins | Calories 665 (per serving) 250g (1½ cups) dried orzo 1 tbsp extra-virgin olive oil 1 tbsp olive oil 1 red pepper, diced 1 onion, diced

1 Place a large saucepan on a high heat and add enough water so that it's half full, then place the lid on. Once the water is boiling, add the orzo and parboil for 6 minutes.

Once the time has passed, drain the orzo, return it to the empty pan and add 1 tbsp extra-virgin olive oil to avoid it sticking together, then set-aside.

salt and freshly ground pepper

2 Meanwhile, add the olive oil to a saucepan (with a lid) and

2 garlic cloves, finely chopped or crushed

place on a medium-high heat before adding the peppers, onions and seasoning. Fry for 6-8 minutes until softened.

100g (2⁄3 cup) cherry tomatoes, halved 4 sun-dried tomatoes, cut into small chunks 4 tbsp tomato purée ½ a vegetable stock cube, dissolved in 250ml (1 cup) boiling water

3 Add the garlic, cherry tomatoes and sun-dried tomatoes to the same frying pan along with the tomato purée, vegetable stock and oregano, then add the orzo and simmer for a further 5 minutes with the lid on (stir after a few minutes to avoid the contents from sticking).

4 Once the time has passed, remove the lid and add the lemon juice, basil and parsley, then drizzle with extra-virgin olive oil and serve.

1 heaped tsp dried oregano juice of ½ a lemon a small handful of fresh parsley and fresh basil

P E R

S E R V I N G

16.3g

2.5g

0.2g

16g

111.6g

18.3g

Total fat

Saturates

Salt

Sugar

Carbs

Protein

80 VEGANFOODANDLIVING.COM

S E R V I N G

But ter ‘c hicken’

By Lauren Saliu from Rawsome Reviews (rawsomereviews.com) Serves 2 | Prep 15 mins | Cook 15 mins | Calories 810 (per serving) 100g (½ cup) basmati rice

1 tsp turmeric

240ml (1 cup) water

2 tsp paprika

1 tofu block, cut into medium squares (mine was 280g)

½ tsp cumin

a dash of olive oil

a pinch of cayenne powder (more if you like it spicy)

100g (1 cup) broccoli, cut small

a pinch of black pepper

a pinch of pink Himalayan salt a handful of mushrooms, chopped (optional) 2 tsp vegan chicken or vegetable stock powder 1 bag (2 cups) of baby spinach 1 medium white onion, diced

1 tbsp tomato purée (paste)

1 garlic clove, finely diced

1 tbsp cornflour (cornstarch)

1 tsp cinnamon

1 tin of coconut milk (about 375ml (1½ cups))

1 Add the basmati rice to a pot with the water and cook.

2 Add a dash of olive oil to a pan.

3 Add the onion and garlic until nearly cooked and then add the tofu pieces, mushrooms and broccoli.

4 Add all the spices and stock powder. Mix through.

5 Add the tomato purée and spinach, keep mixing.

6 Blend the cornflour with the coconut milk, then add to the pan and stir continuously until boiled.

7 Serve on top of the basmati rice.

P E R

S E R V I N G

53.1g

41.7g

0.17g

11.7g

71g

24.3g

Total fat

Saturates

Salt

Sugar

Carbs

Protein

VEGANFOODANDLIVING.COM 81

Ju st 10 re d ie nt s ingA

Sweet and sour tofu

By Katie Smith from The Humble Pescatarian (thehumblepescatarian.co.uk) Serves 2 | Prep 10 mins | Cook 10 mins | Calories 297 (per serving) 1 tofu block 2 tbsp ketchup 2 tbsp rice wine

ng No dauntingdlo ients lists of ingreeeping here, we're kle! it simp

1 tbsp brown sugar 3 tbsp apple sauce 2 tbsp soy sauce 50ml (scant ¼ cup) orange juice 2 tbsp maple syrup 1 tsp cornflour (cornstarch), for the sauce – 3 tsp cornflour, for the tofu ½ tsp each of ginger powder, garlic powder and lemon pepper, for the tofu

P E R

S E R V I N G

8.7g

1.8g

1.23g

28.6g

42g

18.4g

Total fat

Saturates

Salt

Sugar

Carbs

Protein

82 VEGANFOODANDLIVING.COM

1 Chop the tofu into bite-size pieces and place into a bowl. Cover with the 3 tsp cornflour and the ginger, garlic and lemon pepper seasoning and mix thoroughly.

2 In a pan, add the ketchup, soy, maple syrup, sugar, rice wine, apple sauce, 1 tsp cornflour and a dash of water (about 2-3 tbsp) and stir on a low heat.

3 Fry the tofu in a few tablespoons of vegetable oil until all covered for one minute, turning regularly. The heat should be medium-high. Be careful as it can spit.

4 Add in the sauce mix to the tofu and cook until the sauce starts to turn syrupy.

At this point, add in the orange juice and stir for 30 seconds or so. Be careful of splattering.

5 Sprinkle with sesame seeds, if you like, and serve with rice (or enjoy on its own).

Sausage stew wit h dumplings

By Katie Smith from The Humble Pescatarian (thehumblepescatarian.co.uk) Serves 4 | Prep 15 mins | Cook 1 hr Calories 668 (per serving)

1 bag of stew mix (ideally with new potatoes)

seasoning – 2 sprigs of thyme, 2 sprigs of rosemary and a bay leaf

1 large parsnip

FOR THE DUMPLINGS

1 carrot

300g (2½ cups) self-raising flour

FOR THE STEW

2 tbsp vegan stock paste 2 tbsp tomato purée (paste)

2½ tbsp plant-based butter 2 tbsp water

1 tin of butter beans

By Katia Martin from Happy as a Yam (happyasayam.com) Serves 4 | Prep 10 mins | Cook 30 mins | Calories 255 (per serving) 1 tbsp extra-virgin olive oil 1 Preheat the oven to 190°C/Gas

seasoning of choice

1 pack of vegan sausages

Cheesy artichoke and spinach stuffed peppers

1 Preheat the oven to 180°C/Gas Mark 4 and bake the sausages for 10-15 minutes, stirring regularly until cooked through. Leave to the side and keep the oven on.

2 In a casserole dish, empty the bag of stew mix, the chopped parsnips and carrots (leave the skin on) and the stock paste, seasoning, tomato purée and butter beans, then pour 400ml (12⁄3 cups) hot water on top. Stir and place on a hob on a low heat and cook for 15 minutes until just starting to soften.

3 To make the dumplings, pour the flour into a bowl with the butter and rub with your fingers until breadcrumbs are formed. Add in the water slowly and stir until you reach a consistency you are happy with (the dumplings should not be wet, but firm and easy to roll). At this point, add in the seasoning and knead in. Make the balls and leave them to the side. With this recipe you can make seven small dumplings or four big ones.

4 Take the stew off the hob and add in the sausages. Bake in

Mark 5. Grease a 23x33cm (9x13in) baking tin with olive oil. Set aside.

4 bell peppers, cut in half lengthways

1 onion, finely chopped 2 Arrange the bell peppers in the

prepared baking tin.

3 garlic cloves, minced

3 Over medium heat in a large frying pan (skillet), add in the garlic, onion and thyme, and fry until the onions are translucent, about 2 minutes.

Add the mushrooms and fry for another 5 minutes until soft, and then add the cream cheese, spinach and artichokes. Fry until the cream cheese is fully melted and integrated into the mixture and most of the water has evaporated.

Season with salt and black pepper to taste.

200g (2 cups) cremini or button mushrooms, chopped in quarters 400ml (12⁄3 cups) tinned artichokes, strained and chopped 300ml (1¼ cups) frozen spinach, thawed and strained 2 sprigs of fresh thyme 135g (½ cup) vegan cream cheese salt and black pepper, to taste

4 Spoon the filling into the peppers, dividing it evenly among them.

Sprinkle the cheese over the top and bake for 30-40 minutes or until the peppers have blistered.

60g (½ cup) vegan mozzarella cheese, grated

the oven for 20 minutes.

5 Take out of the oven and add the dumplings. Leave enough space for them to rise and cover with a bit of the juice from the stew. Put back into the oven for a further 20 minutes.

P E R

S E R V I N G

6 Serve with mashed potato or on its own.

P E R

S E R V I N G

18g

2.2g

0.93g

7.8g

99.9g

28.1g

Total fat

Saturates

Salt

Sugar

Carbs

Protein

15.5g

4.8g

0.31g

8.2g

23.7g

11.1g

Total fat

Saturates

Salt

Sugar

Carbs

Protein

VEGANFOODANDLIVING.COM 83

Just 10 ingredients

Miso aubergine steaks

By Maryanne Hall for Viva!'s Vegan Recipe Club (veganrecipeclub.org.uk) Serves 2 | Prep 10 mins | Cook 10 mins | Calories 133 (per serving) 1 aubergine (eggplant) 1 Slice each aubergine into circular

steaks about 2cm (¾in) thick. You can also slice them lengthways, but ensure they are flat to aid thorough cooking.

salt

FOR THE GLAZE (for 1 aubergine – double up if necessary) 2 Sprinkle the aubergine slices with a

little salt, on both sides, then leave to sit while you prep the other ingredients.

1 tsp red miso

1 tsp syrup (such as 3 Mix up the glaze until fully combined agave or maple)

and set aside. Prepare any optional side dishes now.

2 tsp mirin (rice wine)

1 tsp soy sauce (use 4 With a sharp knife, make slight tamari if gluten-free) criss-cross patterns across each side of the aubergine steaks.

2 tsp toasted sesame oil 5 Brush the glaze generously over both

sides of each steak, leaving a little to TO SERVE (OPTIONAL) brush on just before serving. sweet potato wedges, tofu skewers, brown rice 6 Place on a red-hot barbecue or or other grains, well-oiled griddle for a few minutes green salad per side. Aim to caramelise the steak without burning it. You want the aubergine to soften without it being too mushy.

7 Once softened and nicely charred, brush the aubergine steaks with the remaining glaze. Add chilli flakes and fresh parsley if desired.

P E R

84 VEGANFOODANDLIVING.COM

S E R V I N G

5.2g

0.7g

0.38g

11.8g

21.6g

3.2g

Total fat

Saturates

Salt

Sugar

Carbs

Protein

e n i g r e b u a "Enjoy n a h t i w s k a s te , s d a l a s f o e a b u n d a n c s , ri c e o r e g d e w o t a t po " y c n a f u o y a n y t hi ng

Baked tomato and shallot rice By thetomatostall.co.uk for British Tomato Fortnight Serves 4 | Prep 10 mins | Cook 1 hr | Calories 320 (per serving)

1 Preheat the oven to 200°C/Gas Mark 6.

1kg (7 cups) cherry tomatoes

2 Soak the rice in cold water while you get on

10 round shallots, peeled

with preparing the vegetables.

3 Lay the tomatoes, shallots, whole garlic

1 bulb of garlic, broken into cloves and peeled

cloves and chopped basil stems in a roasting tin, then add the lemon zest and juice, season and drizzle with olive oil. Give it all a good stir. Bake uncovered for around 30 minutes until the tomatoes and shallots are soft and starting to brown. Remove from the oven.

juice and finely grated zest of 1 lemon a bunch of basil, stems chopped, leaves reserved

4 Drain the rice and give it a good rinse in a

250g (1¼ cups) basmati rice

sieve under running water and then pour it on top of the tomato and shallot mixture.

Season, add the stock or boiling water and cover the tin with foil. Bake for 25 minutes, then remove from the oven and let the dish rest for 10 minutes.

450ml (2 cups) hot vegetable stock or boiling water salt and pepper

5 Dress with torn basil leaves, drizzle with a little

olive oil

extra olive oil and serve.

P E R

S E R V I N G

2.4g

0.4g

0.06g

8.9g

67.6g

8.4g

Total fat

Saturates

Salt

Sugar

Carbs

Protein

Buffalo cauliflower sandwich

By Kelsey Riley from Planted in the Kitchen (plantedinthekitchen.com) Serves 2 | Prep 5 mins | Cook 20 mins | Calories 475 (per serving) 1 head of cauliflower 60ml (¼ cup) almond milk ½ tsp garlic powder ½ tsp paprika 25g (¼ cup) breadcrumbs 60ml (¼ cup) vegan buffalo sauce 2 buns 1 tbsp vegan ranch ¼ tsp each of salt and pepper

1 Preheat the oven to 180°C/Gas Mark 4.

2 Cut the green leaves off the cauliflower, place it stem side on the cutting board and cut down the middle, creating two equal halves. Cut a 2.5cm (1in) section off each of the cauliflower halves, creating a ‘cauliflower steak’.

3 Mix the spices and almond milk together and coat both pieces of cauliflower with the mixture. Next, coat each piece of cauliflower with the breadcrumbs and shake off any extra.

4 Roast in the oven for about 20 minutes, turning halfway through.

5 At the 20 minute mark, remove from the oven and toss in the buffalo sauce until evenly coated. Return the cauliflower to the oven for about 5 more minutes.

6 Remove from the oven and let cool slightly.

Assemble your sandwich with lettuce, tomato, red onion, buffalo cauliflower and a drizzle of vegan ranch. Serve and enjoy immediately after cooking.

P E R

S E R V I N G

3.8g

0.3g

0.8g

9.1g

40.7g

7.8g

Total fat

Saturates

Salt

Sugar

Carbs

Protein

VEGANFOODANDLIVING.COM 85

d r a o b p u Storec le s ta p s A ing theu t n u h t Forge list aisles, yo specia have what may d already e you ne

86 VEGANFOODANDLIVING.COM

Pulled jackfruit shepherd ‘s pie

By Katia Martin from Happy as a Yam (happyasayam.com) Serves 8 | Prep 20 mins | Cook 40 mins Calories 208 (per serving) FOR THE POTATO PURÉE

200g (2 cups) cremini or button mushrooms, sliced

1.2kg (8 cups) Yukon Gold potatoes, about 5 or 6

1 tbsp tomato purée (paste)

3-4 tbsp vegan butter

2 tbsp cornflour (cornstarch)

120ml (½ cup) unsweetened vegan milk of choice

600ml (2½ cups) vegetable stock (broth)

FOR THE VEGETABLE FILLING 1 tsp gluten-free soy sauce 1 tbsp olive oil

1 tbsp fresh thyme

2 tins of jackfruit, prepped

1 tbsp fresh rosemary, chopped

150g (1 cup) medium onion, diced

150g (1 cup) corn (tinned or frozen)

4 garlic cloves, pressed

120g (1 cup) vegan cheese

150g (1 cup) carrots, chopped

salt and pepper, to taste

Red Thai curry

By Monica Davis from The Hidden Veggies (thehiddenveggies.com) Serves 6 | Prep 5 mins | Cook 15 mins | Calories 547 (per serving)

1 For the purée, bring a large pot of water to a boil, then add the potatoes to the water. Boil for 10-12 minutes, or until the potatoes are fork tender.

2 Drain the water and run under cold water for a minute.

Once the potatoes are cool to the touch, you should be able to easily remove the skin with your finger and remove any remaining pieces with a paring knife. Add the dairy-free milk, vegan butter and a few pinches of salt and pepper and mash with a potato masher or fork.

3 For the filling, to prep the jackfruit, see the video at happyasayam.com.

4 Preheat the oven to 180°C/Gas Mark 4. In a large frying pan (skillet) or pot, add the olive oil on a medium-high heat. Add the garlic and onion and stir fry until the onions are translucent.

5 Add the carrots and prepped jackfruit. Sauté for about 5 minutes to soften, then add the mushrooms and corn.

Sauté for another 10 minutes or until the mushrooms are brown and juicy.

6 Now, add the tomato purée, vegetable stock, cornflour, soy sauce, thyme and rosemary, and stir until it is well incorporated. Simmer until the sauce thickens.

7 Add the filling into a 23x33cm (9x13in) baking dish.

Smooth it out, then put the mashed potato on top. Smooth out, then create texture with a fork so some of the top browns nicely. Sprinkle on the vegan cheese.

8 Bake for 25 minutes or until the cheese has melted. Add chopped parsley and serve.

800g (4 cups) rice or rice noodles, cooked according to packet instructions

400ml tin (12⁄3 cups) of coconut milk (full fat) or coconut cream

FOR THE SAUCE

120ml (½ cup) vegetable stock (broth) – or water or pineapple juice

1 tbsp neutral-flavoured oil, such as canola oil, for frying veggies

2 tbsp vegan red curry paste (use 1 tbsp for mild or up to 3 tbsp for extra spicy)

1 medium onion, sliced 450g (3 cups) vegetables of choice – broccoli, cauliflower, mushrooms, bell peppers, kale 1 tsp salt 150g (1 cup) pineapple, cubed – or another sweet vegetable like butternut squash or sweet potatoes

5mm (¼in) fresh ginger, grated 300g (1½ cups) fried tofu (optional), vegan ‘chicken’ strips or other protein of choice 1 tbsp lime juice or rice wine vinegar 10g (¼ cup) fresh basil and/or fresh coriander (cilantro)

1 Cook your choice of rice or noodles according to the packet instructions.

2 Sauté the sliced onions in a little oil until slightly translucent.

3 Add the cut vegetables of choice, sprinkle with salt and continue to sauté them for about 3 minutes.

4 Pour in a tin of coconut milk, the stock, red curry paste and freshly grated ginger. Stir well and simmer on low for about 10 minutes.

5 Add the pineapple cubes (or cooked squash or sweet potato).

6 Add the pan-fried tofu, crispy fried tofu, vegan chicken or other protein of choice, if desired.

7 Stir well and simmer on low for about 10 more minutes.

8 Add a squeeze of lime juice or some rice wine vinegar for a little acidity.

9 Top with fresh basil and/or coriander and serve over the rice or noodles.

TIP If you choose not to add pineapple or another sweet vegetable like butternut squash or sweet potato, then add 1 tbsp brown sugar to the sauce for added sweetness. If you are using tinned pineapple, save the juice from the tin and add it to the curry sauce to replace the water.

P E R

P E R

S E R V I N G

S E R V I N G

8.1g

1.5g

0.5g

2.9g

30.9g

5.2g

30.7g

16.5g

0.69g

8.6g

56.8g

16.2g

Total fat

Saturates

Salt

Sugar

Carbs

Protein

Total fat

Saturates

Salt

Sugar

Carbs

Protein

Puglian lentils, tomatoes and mixed vegetable ragù

By Emilia’s Pasta (emiliaspasta.com) Serves 5 | Prep 15 mins | Cook 40 mins Calories 743 (per serving) 625g (6 cups) dried rigatoni/penne (or similar tubular shape) 800g (31⁄3 cups) homemade tomato sauce 150g (1¾ cups) aubergine (eggplant), skinned and diced 150g (¾ cup) Puglian lentils 100g (2⁄3 cup) white onions, chopped 100g (1 cup) celery, chopped 100g (2⁄3 cup) carrots, chopped 3-5 tbsp garlic-infused extra-virgin olive oil fresh chillies or a few shakes of cayenne pepper, depending on spiciness level 10-15g (¼ cup) dried oregano FOR THE GARNISH 10 cherry tomatoes 50g (1⁄3 cup) fresh, crunchy mixed peppers a small bunch of freshly chopped parsley

1 Bring a pan of water to boil and salt generously (use about 35-50g salt per litre of water).

2 Add the garlic oil to another pan and sofrito together for 5-10 minutes with the onions, carrots and celery until golden.

3 Add 500ml (2 cups) water into the same pan, followed by the aubergine and lentils, and season generously with salt and pepper.

4 Cook on high heat for 10-15 minutes until little to no water is left in the pan and the vegetables are cooked through.

5 Add the tomato sauce, all the dried oregano and a few shakes of cayenne pepper and cook for another few minutes until the mixture thickens and all flavours have mixed properly – then lower the heat and let cook slowly.

6 Add the pasta to the pan of salted boiling water and cook until nearly al dente. (It's important to take the pasta out before getting al dente as it should finish cooking itself in the sauce.)

7 Add the cooked rigatoni pasta into the sauce and mix until it's covered on all sides – add some pasta water in if it’s too dry.

8 A few minutes before serving, cut the cherry tomatoes into four and the peppers into thin, short slices.

9 Garnish each dish with cherry tomatoes, sliced peppers, parsley and black pepper on top.

P E R

S E R V I N G

14.6g

2.2g

0.88g

16.2g

129.7g

27.8g

Total fat

Saturates

Salt

Sugar

Carbs

Protein

88 VEGANFOODANDLIVING.COM

Marinated tofu wit h steamed greens and roasted mushrooms on coconut rice

By Katie White from @OliveWoodVegan (olivewoodvegan.com) Serves 2 | Prep 10 mins plus marinating | Cook 30 mins | Calories 1,156 (per serving) 450g pack (2¼ cups) of firm tofu

wrapper and drain off any liquid. Slice a criss-cross pattern into the block about 1cm (½in) deep on every side of the block.

120ml (½ cup) soy sauce 120ml (½ cup) maple syrup 1 tsp ginger powder 1 tsp garlic powder

3 Place the tofu in a baking

8-10 button mushrooms

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.

a drizzle of vegetable oil

4 Preheat the oven to 180°C/

2 pandan leaves (optional) 75g (½ cup) snow peas or broccoli 30g (1 cup) spinach

½ tsp salt

marinade in a deep frying pan and cook it on medium for about 5 minutes on both sides. Continue to turn it until nearly all the marinade is soaked up, but turn it off before all the liquid is gone.

sauce, maple syrup, ginger and garlic powder together.

240ml (1 cup) coconut cream

coriander (cilantro), spring onion (scallions) and chilli flakes, to garnish

6 Put the tofu and the

2 In a small jug, mix the soy

200g (1 cup) rice 360ml (1½ cups) water

cooker, boil it in the coconut cream and water, adding the pandan leaves, if using.

When the rice is half cooked, start the tofu.

1 Empty the tofu out of the

7 While that’s happening, blanch or steam the greens.

8 Assemble by making a bed

of coconut rice, laying the tofu on top of that, place the Gas Mark 4. Put the greens and mushrooms to mushrooms on a baking tray the side, and drizzle over the and remove the stalks. remaining marinade from Drizzle neutral vegetable oil the pan you used to cook over them, concentrating on the tofu. filling the centres, and sprinkle with salt and garlic 9 Top with thinly sliced spring powder. Bake for 30 minutes. onion, ripped coriander and crushed chilli, if using.

5 Strain the rice under cold water and in a pot or rice

P E R

S E R V I N G

42.7g

24.4g

4.32g

53.5g

162.1g

37.2g

Total fat

Saturates

Salt

Sugar

Carbs

Protein

VEGANFOODANDLIVING.COM 89

Storecupboard staples

Indian masala roast carrots wit h coconut red lentils

By Riverford (riverford.co.uk) | Serves 2 | Prep 10 mins | Cook 30 mins | Calories 1,128 (per serving) 500g (31⁄3 cups) carrots, peeled and chopped into angled pieces 2 onions, cut into wedges 1 tbsp garam masala oil, for frying and roasting 1 chilli, deseeded, finely chopped

1 tbsp curry leaves 2 tbsp medium curry powder 150g (¾ cup) red lentils, rinsed 400ml tin (12⁄3 cups) of coconut milk 2 tomatoes, roughly chopped 4 flatbreads

1 bunch of 3 garlic cloves, coriander (cilantro), peeled and leaves and stalks finely chopped chopped 1 tsp black salt and pepper mustard seeds

90 VEGANFOODANDLIVING.COM

more water if they start drying out; you want a loose, porridge-like consistency.

1 Preheat the oven to 220°C/Gas Mark 8.

2 Place the carrots and onions in a roasting tin, add the garam masala and 2 tbsp oil. Season well and roast for 25 minutes, until the carrots are tender but toothsome and coloured at the edges. Turn once or twice during cooking.

the flatbreads with a little oil on both sides.

Cook them in the pan, one at a time, until lightly coloured on both sides, about 1 minute each.

6 When the lentils have cooked, season them well

3 Heat 2 tbsp oil in a saucepan and add the halved chilli, garlic, mustard seeds and curry leaves. Fry gently for 1 minute until the mustard seeds start to pop.

4 Tip in the curry powder, lentils, coconut milk, tomatoes and 150ml (2ŝ3 cup) water. Bring the lentils to the boil, spoon off any scum that rises to the surface and leave to simmer for about 25 minutes, until the lentils have softened. Add

P E R

5 Put a frying pan on a medium high heat. Brush

to taste. Fold in half the chopped coriander.

7 Serve the lentils in a shallow bowl. Spoon the roasted carrots and onions on top and finish with the remaining coriander and warm flatbreads.

TIP Make sure you cook the lentils on a low heat; too hot and they will stick to the base of the pan as they absorb water and thicken.

S E R V I N G

55.7g

42.9g

0.75g

30.7g

133.1g

36.1g

Total fat

Saturates

Salt

Sugar

Carbs

Protein

Sweet treats!

Dessert

RECIPE S

Add the perfect finishing touch to your dinner or enjoy a tasty afternoon pick me up...

© ELLA FINNEY, @BLOOMOO.STUDIO

VEGANFOODANDLIVING.COM 91

Almond coconut paleo cookies

By Maja Brekalo Makes 14-16 cookies | Prep 10 mins plus souring and chilling Cook 15 mins | Calories 187 (per cookie) 60ml (¼ cup) oat milk, at room temperature

1 Preheat the oven to 175°C/Gas Mark 4.

1 tsp lemon juice

3 To make the dough, in a large mixing

160g (1½ cups) ground almonds (almond meal) 50g (½ cup) coconut flour ½ tsp bicarbonate of (baking) soda ½ tsp baking powder ¼ tsp Himalayan salt ½ tsp vanilla powder or 1 tsp vanilla extract 65g (½ cup) coconut sugar 2 tbsp agave or maple syrup 120ml (½ cup) melted extra-virgin coconut oil 65g (1⁄3 cup) vegan dark chocolate chips

2 Mix the milk with the lemon juice and set aside to sour for 10-15 minutes. bowl, sift the ground almonds and coconut flour with the bicarbonate of soda, baking powder, salt, vanilla and sugar. In a separate bowl, mix the agave syrup and oil. Add the wet ingredients to the dry ingredients and mix gently with a silicone spatula or a large wooden spoon. Gradually add the milk-lemon mixture and keep folding until you get a thick dough. Mix in the chocolate chips, reserving some for decorating the cookies. Refrigerate the dough for 15 minutes.

4 Line a large baking sheet with parchment paper. Using an ice cream scoop or a tablespoon, measure out the dough, shape it into discs and place them on the baking sheet, leaving some space in between to allow them to expand a bit.

5 Decorate them with more chocolate chips and bake on the middle rack for 8 minutes on conventional-baking mode, then switch to fan-assisted mode and bake for another 6-7 minutes. Keep a close eye on them and check them after 5-6 minutes, since they can overbake easily.

6 They are done when nicely browned, still very soft, but firm enough to move.

They will firm up further as they cool down. Remove the cookies from the oven, and place the baking sheet on a cooling rack to cool for 10-15 minutes.

Gently transfer the cookies onto the cooling rack to cool down completely.

You can have them freshly baked, but they also keep nicely for a few days.

7 Store them in a sealed container for up to 10 days at room temperature or refrigerated. At room temperature the cookies will be super soft, while chilled cookies will be firmer and chewier.

The recipes on pages 92-94 are taken from Bake It Vegan: Simple, Delicious Plant-Based Cakes, Cookies, Brownies, Chocolates and More by Maja Brekalo, published by Page Street Publishing.

92 VEGANFOODANDLIVING.COM

P E R

S E R V I N G

15g

8.1g

0.09g

7.7g

13.2g

2.9g

Total fat

Saturates

Salt

Sugar

Carbs

Protein

Sacher torte

By Maja Brekalo Serves 10-12 slices | Prep 20 mins Cook 30 mins | Calories 460 (per slice) 480ml (2 cups) oat or almond milk, at room temperature 2 tsp apple cider vinegar 310g (2½ cups) white spelt flour 1 tbsp tapioca starch 2 tsp baking powder 1 tsp bicarbonate of (baking) soda 1 tsp fine Himalayan salt ½ tsp vanilla powder or 1 tsp vanilla extract 65g (2⁄3 cup) unsweetened cocoa powder 195g (1½ cups) coconut sugar 160ml (2⁄3 cup) melted extra-virgin coconut oil 1 tsp lemon juice 280g (1 cup) smooth apricot jam FOR THE CHOCOLATE GLAZE 50g (1⁄3 cup) unrefined cocoa butter 80ml (1⁄3 cup) maple syrup

5 tbsp unsweetened cocoa powder 3 tbsp oat milk

1 Preheat the oven to 180°C/Gas Mark 4.

2 Mix the milk with the vinegar and let it sit to sour for about 10-15 minutes.

3 Lightly grease two 20cm (8in) round springform pans and cover the bottoms with parchment paper.

4 Sift all the dry ingredients into a large bowl. In a smaller bowl, mix the oil and lemon juice and pour the mixture into the dry ingredients.

Using a silicone spatula or a large wooden spoon, mix gently and add the soured milk gradually. You will get a fluffy, smooth batter.

5 Divide the batter equally between the two prepared springform pans.

Shake them to level and tap gently a few times on the countertop so the bubbles are settled.

6 Put the pans in the oven, and bake the cakes for 25 minutes. After the time has elapsed, test if they’re done with a toothpick. Insert it into the cakes, piercing it all the way to the bottom. If it comes out clean, with just a few crumbs on it, the cakes are done. If there’s any batter on it, bake the cakes for another 5 minutes and

test again. If the toothpick is still a little wet, leave it for 5 minutes more in the hot oven with the heat off.

7 Transfer the pans to a cooling rack and leave for about 10 minutes.

When they’re cool enough to be taken out of the pan, turn the cakes over on the cooling rack. Remove the paper. Leave the cakes to cool upside down so the tops flatten.

8 When the cakes are completely cooled down, place the jam in a small pot and warm it over a low flame, stirring until smooth. Turn the bottom cake upside down to get an even surface on top so the cakes will neatly stack. Alternatively, use a knife to cut the tops of the cakes to level them. Brush the top of both cake halves with the jam and place one on top of the other. Brush the sides and top with the jam as well.

the syrup and stir until combined.

Add the cocoa and keep stirring until smooth. Remove it from the boiler and add the milk, whisking continuously until smooth.

10 Apply the glaze to the cake using a spatula. Glaze the sides and top of the cake, and smooth it out as best as you can. Place the cake in the refrigerator to firm up.

11 Remove the cake from the refrigerator at least half an hour before serving, so both the sponge and the glaze soften. If you’re letting the cake rest for a day or more before serving, keep it in the refrigerator in an airtight container to avoid drying out the cake. It will keep for up to 10 days.

P E R

S E R V I N G

9 To prepare the glaze, melt the cocoa

20.2g

14.8g

0.36g

38.7g

72.2g

6.8g

butter in a double boiler, then add

Total fat

Saturates

Salt

Sugar

Carbs

Protein

VEGANFOODANDLIVING.COM 93

Dessert

R EC I PE S

90g (½ cup plus 2 tbsp) unrefined cocoa butter

2 tbsp unsweetened cocoa powder

FOR THE RASPBERRY CHIA JAM

FOR THE FILLING

280g (2 cups) raspberries

300g (2 heaping cups) soaked cashews

2 tbsp agave or maple syrup

120ml (½ cup) agave syrup

a pinch of salt

a pinch of fine salt

1½ tbsp chia seeds

½ tsp vanilla powder or 1 tsp vanilla extract

FOR THE BASE 290g (2 cups) almonds

120-160ml (½-2⁄3 cup) water 5 tbsp unsweetened cocoa powder

2 pinches of salt 175g (1 cup) dates, pitted and softened

P E R

S E R V I N G

34.1g

7.7g

0.08g

12.4g

46.6g

12.1g

Total fat

Saturates

Salt

Sugar

Carbs

Protein

94 VEGANFOODANDLIVING.COM

White and dark chocolate cake with raspberry chia jam

By Maja Brekalo Serves 10-12 slices | Prep 20 mins plus soaking and chilling Cook 10 mins | Calories 511 (per serving)

1 Line the bottom of a 20cm (8in) round springform pan with parchment paper. Melt the cocoa butter in a double boiler and set it aside to cool.

2 To prepare the raspberry jam, place the raspberries in a small pan and add the syrup and salt.

Cook them covered over a low flame for about 10 minutes, occasionally stirring and crushing the berries until they are soft and falling apart. Add the chia seeds

and stir a few times more until the sauce starts thickening.

Remove the pan from the stove, cover and leave the sauce to thicken and cool down.

3 To make the base, place the almonds in a food processor and roughly grind them. Add the salt, dates, cocoa powder and 2 tbsp of melted cocoa butter. Keep pulsing until you get a sticky dough. It shouldn’t be completely smooth and

5 To prepare the layers of filling, place the soaked, washed and drained cashews in the blender, add the syrup, salt, vanilla, remaining melted cocoa butter and 120ml (½ cup) water, reserving the rest, and blend until smooth. If it is too thick to blend, keep adding a little bit of reserved water. It is better to add as little as possible to make the filling set better and to get nice clean slices of cake.

6 Pour half of the filling over the jam and base, shake the pan to smooth the top and pat gently on the countertop a few times to release any air bubbles.

Place it back in the freezer to set partially so you can pour the second layer of filling on top; this will take around 30 minutes.

7 For the remaining filling, add the cocoa powder and fold in with a spatula or blend until smooth. Pour it very carefully over the chilled white chocolate layer, starting around the edges, as it will still not be very firm. Gently shake the pan to smooth out the top. Cover and refrigerate to set for at least 8 hours or overnight. If you’re in a hurry, you can chill it in the freezer for 5-6 hours.

8 The cake will become firmer the longer it is left in the fridge. If you make it in advance and leave it to set and cool for at least a day or two, you will get perfectly sharp slices of this delicious cake. It will keep in the refrigerator in a sealed container for up to 10 days. You can also freeze it for up to 4 months. Thaw it in the fridge for at least 1 hour or 30 minutes at room temperature.

By Valentina Fois from Lele’s London (www.leleslondon.com) Serves 8 | Prep 10 mins | Cook 40 mins Calories 392 (per serving) 150g (1¼ cups) plain flour 100g (scant 1 cup) almond flour

1 tsp each of baking powder and cinnamon powder a pinch of salt

50g (2⁄3 cup) desiccated coconut

150g (1 cup) brown sugar

90ml (1⁄3 cup) sunflower oil

150ml (2⁄3 cup) of any plant-based milk

2 tins of pineapple rounds in juice a handful of cherries or raspberries

1 Preheat the oven to 160°C/Gas Mark 3. Mix all the dry ingredients first (except the brown sugar), then mix all the wet into a separate bowl. Combine everything.

2 In a 25cm (10in) cake tin, lay out the pineapple slices and place a cherry or a raspberry in the middle of each hole.

Add the brown sugar, then pour the cake mix on top.

3 Bake the cake for about 40 minutes. Serve upside down.

P E R

S E R V I N G

21.5g

5.1g

0.04g

21g

46.8g

6.1g

Total fat

Saturates

Salt

Sugar

Carbs

Protein

Lemon vanilla cake

By Valentina Fois from Lele’s London (www.leleslondon.com) Serves 12 | Prep 20 mins | Cook 20 mins | Calories 621 (per serving) 480g (4 cups) plain flour 280g (1½ cups) caster sugar 1 tsp bicarbonate of (baking) soda 1 tsp baking powder a pinch of salt juice and grated zest of 4 lemons 210ml (scant 1 cup) of any dairy-free milk 160ml (2⁄3 cup) sunflower oil ½ tsp vanilla extract FOR THE ICING 250g (1 cup) Stork 400g (31⁄3 cups) icing sugar

1 Preheat the oven to 160°C/Gas Mark 3.

2 In a bowl, mix together all of the dry ingredients and add in the lemon zest as well.

3 In a separate bowl, mix together the lemon juice and milk and let it rest it for 10 minutes. Add the oil and the vanilla, mix together and then add the wet mix to the dry mix. Combine everything together and pour the cake mixture into three cake tins about 23cm (9in) in diameter.

4 Bake the cakes for about 20 minutes.

Check with a toothpick to see if they are ready – it should come out clean – or need some extra time. Let the cakes cool completely before assembling and decorating.

5 For the icing, combine all the ingredients together with a hand mixer until soft and light. Use the icing

a splash of dairy-free milk 1 tsp lemon extract

© ELLA FINNEY, @BLOOMOO.STUDIO

4 Press the dough firmly into the bottom of the prepared pan to form a base, with the edges slightly elevated so the jam will stay safely confined inside the cake. Use a tablespoon to press and level the base, then push even more firmly and shape the elevated edges using the flat bottom of a cup. Spoon in the prepared jam and place into the freezer to chill until the filling is ready.

© ELLA FINNEY, @BLOOMOO.STUDIO

Upside down pineapple cake

instead have some nutty bits left inside.

P E R

to fill between the three cake layers and then ice the top and sides.

Decorate as desired with fresh fruit and edible flowers.

S E R V I N G

28g

5.1g

0.13g

58.7g

89.8g

4.8g

Total fat

Saturates

Salt

Sugar

Carbs

Protein

VEGANFOODANDLIVING.COM 95

R EC I PE S

© SHUTTERSTOCK/NATALIYA ARZAMASOVA

© SHUTTERSTOCK.COM/MSHEV

Dessert

Strawberry scones

By Kim Lutz Makes 8 scones | Prep 10 mins | Cook 15 mins Calories 135 (per scone)

Apple bundt cake

By Kim Lutz Serves 12 | Prep 15 mins | Cook 1½ hrs | Calories 403 (per serving) cooking oil and flour, for the pan

1 Preheat the oven to 180°C/Gas Mark 4.

250ml (1 cup) chunky apple sauce

Generously oil and flour a bundt cake pan or oil and line a tube pan with parchment paper and set it aside.

1 tbsp baking powder

2 In a large bowl, mix together the apple sauce

6 medium apples, peeled and diced – I have had success with a wide range of apples such as Granny Smith, Gala, Jonagold 500g (2½ cups) sugar, divided

and baking powder and set it aside.

3 In another large bowl, toss the diced apples with 100g (½ cup) of the sugar and the cinnamon. Set the bowl aside.

4 In a medium bowl, whisk together the spelt flour and salt.

5 Add the remaining sugar, oil, vinegar, vanilla, and apple juice to the apple sauce mixture.

1 tbsp ground cinnamon

300g (2½ cups) spelt flour 6 Mix the dry ingredients into the wet.

1 tsp salt 7 Pour half of the batter into the prepared bundt

or tube pan.

120ml (½ cup) neutral oil, such as sunflower, grapeseed, canola

8 Top the batter with half of the apples.

2 tbsp apple cider vinegar

10 Bake the cake for 1¼-1½ hours, or until a

2 tsp baking powder ½ tsp salt 1 container (180g) of strawberry dairy-free yoghurt

75g (½ cup) strawberries, fresh or frozen, diced 2 tsp sugar

1 Preheat the oven to 200°C/Gas Mark 6. Line a baking sheet with parchment paper.

2 In a medium bowl, whisk together the flour, baking powder and salt.

3 Stir the yoghurt and milk into the dry ingredients. Mix in the strawberries.

4 Shape the dough into a flat disk, about 15cm (6in) across. Cut the disk into eight wedges. Place the wedges onto the prepared baking sheet.

5 Sprinkle a little sugar on top of each wedge.

6 Bake the scones for 12-14 minutes, or until they are puffed and golden brown.

9 Repeat with the remaining batter and apples.

P L A N T- B A S E D K I T C H E N

skewer inserted into the cake comes out clean.

2½ tsp vanilla extract 120ml (½ cup) apple juice or non-alcoholic apple cider

120ml (½ cup) dairy-free milk, such as oat, almond, soy

240g (2 cups) spelt flour

11 Let the cake cool in the pan for 10 minutes before removing it from the pan and transferring it to a wire rack.

——— T H E ———

ALTERNATIVE FLOUR COOKBOOK

100 Almond, Oat, Spelt & Chickpea Flour Vegan Recipes You’ll Love

——— K I M L U T Z ———

2-3 tbsp icing (powdered/ 12 When the cake is cool, place it on a cake plate confectioner's) sugar, for dusting the cake

P E R

and dust it with icing sugar.

S E R V I N G

P E R

The recipes on pages 96-97 are taken from The Alternative Flour Cookbook by Kim Lutz, published

by Sterling Epicure.

(RRP £16.99.)

S E R V I N G

10.2g

1g

0.2g

56.9g

79.9g

3.8g

1.3g

0.2g

0.19g

4.3g

27.2g

5.5g

Total fat

Saturates

Salt

Sugar

Carbs

Protein

Total fat

Saturates

Salt

Sugar

Carbs

Protein

96 VEGANFOODANDLIVING.COM

© SHUTTERSTOCK.COM/DINA PHOTO STORIES

Lemon muffins

By Kim Lutz Makes 12 muffins | Prep 10 mins | Cook 30 mins | Calories 258 (per muffin) cooking oil, for the pan 120ml (½ cup) dairy-free milk, such as oat, almond, soy juice of 1 large lemon 240g (2 cups) spelt flour ½ tsp salt 1½ tsp baking powder, divided 120ml (½ cup) apple sauce finely grated zest of 1 large lemon (about 2 tbsp) 180ml (¾ cup) neutral oil, such as sunflower, grapeseed, canola

1 Preheat the oven to 200°C/Gas Mark 6. 7 Mix in the poppy seeds, if you are Lightly oil or line a standard 12-cup muffin tin with paper liners.

2 In a large bowl, combine the milk and lemon juice. Set it aside.

using them.

8 Divide the batter evenly between the 12 muffin tin cups.

9 Bake the muffins for 5 minutes. Reduce

3 In a medium bowl, whisk together the flour, salt and 1 tsp baking powder.

4 Combine the apple sauce with the remaining ½ tsp baking powder.

5 Add the lemon zest, apple sauce, oil, sugar and vanilla to the milk mixture.

6 Mix the dry ingredients into the wet.

heat to 180°C/Gas Mark 4 and bake for 25 more minutes, or until a toothpick inserted into the centre of a muffin comes out clean.

TIP It’s easiest to zest the lemon first and then juice it.

150g (¾ cup) sugar ½ tsp vanilla extract 2 tbsp poppy seeds (optional)

P E R

S E R V I N G

15.4g

1.5g

0.1g

14.2g

29.2g

3.4g

Total fat

Saturates

Salt

Sugar

Carbs

Protein

VEGANFOODANDLIVING.COM 97

Emilia A. Leese and Eva J. Charalambides discover that the ‘nokill’ label on eggs does not mean what you might first think it does for chickens

WHAT ARE

‘NO-KILL’ EGGS? T

here’s a new advancement in agricultural science called, rather vividly, no-kill eggs. As always with these supposedly humane advancements, the alleged reduction of harm doesn’t mean there’s not continued needless exploitation or a death sentence awaiting the animals involved in the whole process.

In the case of no-kill eggs, male chicks won’t be slaughtered simply because they’ll never be born, which is undoubtedly a

98 VEGANFOODANDLIVING.COM

very good thing. Nothing changes for the females, who will continue relentlessly laying eggs until they’re routinely slaughtered as soon as their egg production diminishes. The resulting eggs are only no-kill because of the absence of male births, not because no animal dies.

Also, as is always the case, the reason for these advancements isn’t a sense of fairness: they’re driven by economics. Humane advancements ease consumer squeamishness over the notion of killing live chicks in grinders or by asphyxiation – in other words, they make us feel better about our food choices, produce eggs more cheaply and for a higher profit, and continue to sell the products of animal exploitation.

The no-kill technique involves scanning

eggs by laser and air pressure nine days after they’ve been fertilised to determine their sex.

If the egg would develop into a male chick, it’s disposed of before it’s born. This admittedly very ingenious process avoids having to destroy 4-6 billion male chicks born and slaughtered annually in global hatcheries.

They’re slaughtered because they’re useless to the egg industry. They can’t be sold either alive or dead. Nothing at all changes for their mothers and sisters. They’re exploited throughout their lives. They’re killed because they’re female. They produce a product we desire and have no need to consume. Our desires, apparently, trump their lives.

DRIVEN BY PROFIT Some herald this technique as a step forward in compassionate animal agriculture. Practically, it’s only a measure to increase profitability while continuing to exploit female bodies until they’re spent. The point is that the innovation is driven by profits, not ethics. Sure, the hatchery will no longer have the image problem with, and running expense of, disposing of the dead male chicks. Instead, it will create a premium product that they can charge more for. The hatchery will likely be able to use the increasingly vapid term 'sustainable' to influence consumers to purchase its more expensive eggs. Neither compassion nor fairness is relevant here, because if either were, then the only answer would be to stop consuming chickens and eggs.

There’s a less addressed issue wrapped up in this too. Many of us, vegan or not, focus on whether an animal is treated well, including being killed humanely. On the one hand, we don’t want animals to be treated poorly; on the other, we’ll accept they’ll eventually be killed for food. What a contradiction!

Campaigning for incremental better treatment of animals ignores the source of the problem. Some examples of incremental better treatment are how male chicks are killed; allowing baby cows to stay with their mums

for an hour or a day before being permanently removed so the mum can provide milk for aquarium when they agree to no longer use humans; and larger crates or cages or enriched one species for entertainment and continue to environments for the mental stimulation of use other species? While we recognise there animals. Focusing on better treatment instead are incremental benefits to the day-to-day of whether using an animal at all is morally lives of those animals involved, in all these justified, creates a confused narrative. You can cases, the underlying and needless imagine a non-vegan asking, ‘What more do exploitation and death continue, maybe not you want? You’ve got the no-kill eggs, larger for one or the other animal, but for all the rest. crates, humanely raised or free range. Now let Instead of celebrating, might we leverage me eat my humane omelette, steak those moments as conversation or bacon.’ The focus on starters? For example, if a treatment suggests it’s okay friend is happy about to own and use animals free-range eggs or large for our benefit so long crates for sows, then as it’s done humanely they might be open to or we treat them well a conversation about “The no-kill technique before we kill them. the concepts There’s simply no underpinning involves scanning eggs by such thing as veganism. laser and air pressure nine humane meat.

When it comes to responding to these days after they’ve been issues, the animals INHUMANITY fertilised to determine have no voice. Of Whether vegans their sex.” course animals resist, support the attempt to escape and implementation of demonstrate their humane measures is suffering, but they can’t hear immaterial. They’ll happen how we negotiate with their lives; with or without us. We’re not and, most importantly, they can’t object driving those changes. Financial gain is the using our language. We shouldn’t discount driving force. Businesses will, of their own their fundamental rights just to appease the volition, undertake whatever is cheaper or non-vegan majority in the mistaken belief this more profitable for them, including majority will someday wake up to the truth. implementing all the humane or No animal, human or non, is an object to be compassionate reforms in animal agriculture. treated as economic property and we’ve no They’ll implement those reforms because it right to use them as such. helps their bottom line. Instead, let’s think about what message we are sending when we celebrate or commend a restaurant chain The extract on pages 98-99 when they commit to using only eggs from is taken from Think Like a Vegan: free-range chickens or exclusively selling What everyone can learn from organic meats, a pig farm when it transitions vegan ethics by Emilia A. Leese to housing their sows in larger cages, a fashion and Eva J. Charalambides, house when they decide to forego fur or published by Unbound. leather and they continue to use wool, or an (RRP £14.99.)

VEGANFOODANDLIVING.COM 99

Viva!'s Hea Lex Rigby, r d of Investigations, numbers be eveals the frightening hi farming for nd the rise in factory all types of livestock

t’s mid-May and, although the weather has been up and down, I’m in Norfolk on a very short holiday. I have a list of nature reserves to check off, Chinese water deer to track down and booming bitterns to listen out for.

The Sunday plan is a trip to Hickling Broad to watch hobbies in fast pursuit of their insect prey and with a bit of luck, find my first swallowtail – Britain's largest native butterfly.

Rounding the corner towards the car park though, I catch a familiar smell in the air – thick, stale ammonia. Five long industrial sheds come into view, blighting the tranquil countryside and scourging the tens of thousands of broiler chickens locked inside each unit.

It’s a factory farm; one of more than 1,500 now found in the UK.

ON THE RISE In 2017, the Bureau of Investigative Journalism (BIJ) revealed the ‘changing face of British farming’ by releasing startling details about the rise in factory farms since 2011. They found that during a six-year period, intensive pig and poultry farms licensed by the Environment Agency – meaning enterprises with the capacity to stock at least 40,000 birds, 2,000 fattening pigs or 750 breeding sows (female pigs) – had increased by a quarter.

100 VEGANFOODANDLIVING.COM

Herefordshire was noted as one of the most densely affected areas, where intensively-farmed animals outnumber the human population by 88 to 1.

Today, ‘factory farming’ is a widely accepted term used to describe the highly intensive nature of modern farms, that prioritise profit over welfare. These facilities cram thousands of selectively bred animals together in wholly unnatural environments to maximise production.

Unsurprisingly, they often cause immense suffering as a result of overcrowding, stress and poor hygiene, and are an ideal breeding ground for disease, which producers attempt to curb by feeding the animals a cocktail of antibiotics.

Although the Environment Agency only requires permits for large poultry and pig farms, other animals such as cows, sheep, goats, fish and even rabbits are also factory farmed in staggering numbers. Fish are one group in particular we tend to forget are factory farmed, because their cages lie beneath

Above Factory farming is wellknown for the likes of cattle, but it's also increasingly common and damaging for fish such as salmon.

the surface of the water – in the murky depths of increasingly polluted lochs. More than half the fish now lining our supermarket shelves are intensively reared, in dismal environments that mirror the unnatural conditions of factory farms for land-based animals.

The most factory farmed terrestrial animal globally is the chicken, by some margin. There are at least 20 billion chickens alive in the world at any one time – almost three times the number of humans – and we kill more than one billion of them in the UK every year.

Over 95% of chickens reared for meat in Britain live in giant, overcrowded sheds, just like those I saw in Norfolk. So, it wasn’t that big a shock to see yet another chicken farm, just more of a

Below The number of factory farmed chickens are quite staggering, with more than one billion killed in the UK every year.

reminder for me that they are everywhere; hidden in plain sight.

FACTORY FARMING IMPACT Factory farming isn’t just bad news for animals though, robbing them of their natural instincts, behaviours and freedoms. It also has a huge impact on the planet. Animal agriculture is a major contributor of greenhouse gas emissions – accounting for around 15% of the world’s total – and causes significant deforestation due to feed demand. A third of the world’s cereal harvest is fed to livestock, much of which is grown on deforested land.

Vegans are often criticised for their soya consumption and blamed for destroying rainforests, when, believe it or not, meat-eaters actually consume a greater amount of soya – albeit indirectly due to around 80% of the harvest being fed to farmed animals.

Soya produces more protein per hectare than any other major crop and has a higher percentage of protein than many animal-based foods. It can feed more people per acre than almost any other plant, which makes it a highly desirable crop, but not just for people.

Another BIJ investigation explicitly demonstrated the link between deforestation across a vital region of tropical woodland in Brazil, and British chicken farming,

by tracking the journey of a bulk tanker from a port near the Cerrado carrying 66,000 tonnes of soya beans to Liverpool docks. On arrival in the UK, the beans were processed into animal feed and distributed to chicken farms contracted to Avara – one of the largest poultry producers in the country, supplying McDonald’s, Asda, Lidl, Nando’s and Tesco.

If poor animal welfare and the environmental impact of factory farming weren’t enough to make us reconsider our consumer habits, maybe the serious threat to public health could be the final nail in the coffin. Globally, around three-quarters of all antibiotics are fed to farmed animals, largely to ward off inevitable diseases that thrive in the intensive conditions of factory farms. Such extensive use of antibiotics

“Many scientists warn that the next pandemic could come from a factory farm and may, for example, be caused by a bird flu virus.”

is leading to a growing risk of antimicrobial resistance – a particularly worrisome result of our insatiable appetite for cheap meat, dairy and eggs, with the potential to kill more people worldwide than cancer by 2050.

Without a doubt, factory farming is putting the world in danger. Many scientists warn that the next pandemic could come from a factory farm and may, for example, be caused by a bird flu virus. In subjecting billions of animals to a life of suffering, it’s easy to condemn it for its abject cruelty alone, but as the leading cause of antibiotic resistance and a significant contributor to the climate crisis, the need to End Factory Farming Before It Ends Us has become ever more urgent.

Last year, Viva! launched a new campaign to tackle these issues and is calling for supporters to sign an open letter to Prime Minister Boris Johnson. To find out more about the campaign and take action please visit, viva.org.uk/end-factory-farming.

Above The number of intensive pig farms increased by a quarter over a six-year period from 2011 to 2017.

Lex Rigby As Head of Investigations, Lex is responsible for coordinating, conducting and delivering key investigations to support Viva!'s campaigns, with the ultimate aim of growing veganism in the UK and increasing support for Viva!. viva.org.uk

VEGANFOODANDLIVING.COM 101

PLANT-BASED VERSUS VEGAN (DOES IT MATTER?)

Veganism is a philosophy and way of living which seeks to exclude – as far as is possible and practicable – all forms of exploitation of, and cruelty to, animals for food, clothing or any other purpose; and by extension, promotes the development and use of animal-free alternatives for the benefit of animals, humans and the environment. In dietary terms it denotes the practice of dispensing with all products derived wholly or partly from animals.

THE VEGAN SOCIETY

Is it enough for people to go plant-based with their food choices or do they need to be fully vegan? Clea Grady seeks the answers from her own experiences 102 VEGANFOODANDLIVING.COM

am vegan and have happily identified as such since February 2014. But it probably took me another good 12-18 months until I was truly, properly vegan. Was I secretly stuffing my face with Dairylea at 2am, while publicly shunning animal products in the daylight hours? Not so. In fact, I’ve not knowingly consumed anything from animals since 1 January 2014. But if being true to the definition, I only started transitioning to veganism from that date. Because being vegan is so much more than just what you eat. It’s how you live and in every choice you make.

So does that matter? Well, I’m going to be controversial and say no, right from the outset.

Because we have to start somewhere, and it makes sense to begin with the obvious, and the most addictive and habitual – food. In almost all scenarios you can think of, food is the biggest challenge for anyone; whether it’s finding the right plant milk for your cuppa or negotiating meals with a family member. Why, therefore, do some vegans berate plant-based peeps for not doing enough? They’ve started with the tough stuff! Everything’s got to be smoother sailing after that. Have you ever heard of a lapsed vegan using a pair of shoes or cleaning spray as an excuse for not sticking with it? Nope, it’s always food.

I like to think that it took me a month to go vegan, but in truth it was 32 years. And even when I stopped eating anything derived from animals, I was still wearing out my old favourite leather boots and a woollen jumper. But was I still vegan? If we’re being puritanical, then no I wasn’t, but something in my head and heart had shifted and I think that’s the significant bit. There was a definite point in time from which I made better and more considered choices, and that makes all the difference. It’s the questioning; the not just accepting the status quo; the curiosity to find out if there is another way. And I think you

still not afforded to many in this world, so can get there just as successfully from being if we are lucky to be able to choose how we plant-based as you can if you already identify live, then we have a responsibility to ensure as vegan. that our choices really are the best ones. That Once we stop eating animals, the rest means staying up to speed with the positive automatically becomes easier. It’s too advances in this world. Veganism is a journey, overwhelming for most of us to contemplate rather than an end in itself. letting go of everything in one go. Plus, let’s Breaking habits and behaviour are two of be honest here: you’d have to be in a position the toughest things we can do as of extreme privilege to go 100% humans. I feel strongly that vegan overnight. Going there is too much derision vegan is a huge gear shift on and off social media for most of us, so a for not doing enough, bite-size approach is when anything is always going to feel better than nothing more appealing “Even after seven and will lead to and achievable. To further changes. As expect perfection years vegan, I am still plant-based eating makes the evolving. I make better feels easier and vegan way of life more natural, the inaccessible and choices today than I did rest will follow – it’s unattainable, and is last year because I kind of inevitable, setting people up to know more.” like stepping stones or fail – and the animals moves on a chess board. and our planet really Every big journey starts cannot afford for us to fail. with a single step, and we Food is both a driver and a should celebrate each step for being connector, so once we’ve conquered positive and life-changing, rather than chide what and how we eat, the rest is just natural, each other for not being enough. logical – and often – easier.

I’ve said it before and I’ll say it another Even after seven years of being vegan, I hundred times I’m sure – be the vegan you am still evolving. I make better choices today wish you had met before you were vegan, and than I did last year because I know more. treat people with kindness not meanness.

And because it gets easier! The more you do Together, we’ll get there. something, the more effortless it becomes.

Most of the choices I make now, I don’t even notice or think about – they’re as natural CLEA GRADY and habitual as anything I’ve ever known.

Clea is a writer, marketer There is power in that. But there is also risk: and activist who has been vegan since 2014, and I could stagnate, get stuck in my ways and vegetarian since she was stop striving to be better because ‘I know it 12. She is passionate about all already’. We live in an imperfect world, inspiring others to go but there are incredible things happening vegan, and believes that in science and technology in response to the good food, empathy and kindness are the best climate and ecological crisis. Choice is a luxury forms of activism.

EASY TIPS AND SWAPS TO MAKE THE MOVE FROM PLANT-BASED TO VEGAN MORE SUSTAINABLY Let it run out Whether it’s cream cleaner or mascara, use up what you currently have and then replace it with a vegan alternative.

Before you know it, your cupboards will have transformed!

Donate

Shop better

Follow

Ask around

Enjoy it!

Is your leather wallet making you uncomfortable?

Your cast-offs could be someone else’s treasure: give it another life and donate it to charity.

Where you choose to put your money matters. A little time spent researching will pay off, trust me. From the local gems who let you refill your washing liquid bottles to online preloved clothing boutiques, there is an answer out there to almost any question you will have. If in doubt, Google.

There are treasures to be found in social media. And under the layers of paid influencers, you can find good people living good lives and sharing how to do it.

Hashtag the hell out of your lifestyle and look for accounts that resonate and inspire.

And remember, you’re in search of inspiration, not perfection.

Your vegan and veggie-curious mates are a source of information. Why not start a WhatsApp group so you can share swaps, tips and new finds? They’ll benefit and so will you. Friends not there yet? Look for your local vegan group on Facebook.

You’re choosing to live in a way that leaves a lighter footprint on our planet, not doing it for a school project.

Stop, take a breath, get out into nature, cook colourful meals, and take the pressure off a bit. You’ll get there, so enjoy the ride.

VEGANFOODANDLIVING.COM 103

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Che Organics’ Rhassoul & Chamomile Clay Mask

Get your glow back this summer with Castorshea’s skin glow gift set. Each set includes a soap bar of your choice, 50ml sugar scrub, 50ml face and body butter, a lip balm and a bamboo soap holder. The sugar scrub brightens tired, dull looking skin, while the face and body butter moisturises dry skin and will help with conditions such as acne and blemishes. The soap bars are amazing for anyone who suffers with sensitive skin and the lip balm helps heal sunburn. £16, www.castorshea.com

This natural clay mask draws out impurities and deeply cleanses pores, removing excess oil and detoxifying skin.

It’s naturally cleansing, exfoliating and clarifying, is suitable for acne prone skin, and helps treat dry and ageing skin. It's vegan and cruelty-free, and contains just five ingredients: chamomile powder, bentonite and rhassoul clays, rosehip oil and tea tree. Enjoy 15% off with code: beautybox £10, cheorganics.com

Friendly Soap’s Orange & Grapefruit Soap

Pure Joy Skincare’s Nourish & Hydrate Organic Face Scrub

Urthmos’ Haldi Bambu Facial Scrub

Wake up and smell the citrus! The fruity essential oils packed into this soap give an unbelievably refreshing and enlivening wash.

Zingy and zesty orange and grapefruit oils perfectly complement the rich moisturising goodness of coconut oil, olive oil and creamy shea butter. It's supplied in recycled and recyclable plastic-free packaging, making this a great ethical and natural product. £2.25, www.friendlysoap.co.uk

Exfoliate those dead skin cells for a smoother, brighter complexion with Pure Joy Skincare’s Nourish & Hydrate Organic Face Scrub. Made with natural ground pumice and enriching plant oils, it's boosted with natural vitamin C to encourage new cell growth and it smells divine! All of Pure Joy's products are vegan and palm oil-free, with an optional refill service. £12, www.purejoyskincare.co.uk

This is the most gentle facial scrub for every skin type, especially for sensitive skin and acne prone skin. Haldi Bambu is full of active ingredients like black cumin seed oil, white willowbark extract and copaiba oil, which will relieve skin irritation, bacteria and inflammation. Use promo code: VFL10 to save 10% off. £32.62, urthmos.com

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Rejuvenate skin while you sleep with Night Boost Phyto Treatment. Blending organically grown CBD, 16 botanical extracts and hyaluronic acid, the unique formulation brings together plant-based wisdom and exacting science. 5% of profits from Serenna’s vegan friendly, cruelty-free range are donated to The Circle NGO, who champion women’s rights. For 20% off your first order use code VEGAN20. £36, weareserenna.co.uk

Watermans Grow Me® Shampoo

Polished London’s Teeth Whitening Powder

Watermans GrowMe® Shampoo is UK-made and packed full of natural hair boosting ingredients engineered to target and transform hair, while being vegan-certified and free from parabens and sulphates. It's formulated with essential vitamins and minerals that revitalise the hair shaft and make your scalp the optimum environment to accelerate hair growth. £13.95, watermanshair.com

Polished London Teeth Whitening Powder has been specifically formulated to help remove stubborn stains caused by lifestyle choices, including tobacco, tea/coffee, red wine and colourful foods, leaving your teeth with a smooth, fresh, dentist clean feel. It has no harmful abrasives, is enamel safe and removes external stains. £25.99, polished-london.com

Earthy Nail Polish Earthy Nail Polish offers a gorgeous range of 30 long lasting and high shine nail polishes. These ISO guaranteed, natural origin and bio-sourced polishes prove that beauty and quality don’t have to come at a cost to our planet. The polishes come with a bamboo cap that is biodegradable, antibacterial and antimicrobial. Earthy Nail Polish is better for you, for animals and for the planet. £7.99, earthynailpolish.com

Smart Skincare Products’ Microfoliant Polish With Green Tea This fragrance-free vegan polish contains a unique gluten-free rice powder that activates upon contact with water. It releases enzymes from papain fruit that micro-exfoliate. It contains a blend of green tea, oatmeal, ginkgo and licorice to help calm the skin and provide antioxidants, leaving skin clear, renewed and refreshed. Skin is noticeably improved after only one application! £14.95, smartskincareproducts.co.uk

VEGANFOODANDLIVING.COM 105

CHARLOTTE WILLIS Charlotte is an author, editor and content creator, whose interests and work promote sustainable living, in every sense of the word. Charlotte is a marketer for ethical brands, author of Vegan: Do It! A young person’s guide to living a vegan lifestyle, a regular contributor to sustainability and plant-based publications, and is studying clinical psychology with the view to revolutionising women's holistic, natural and mental healthcare. Find Charlotte on Instagram @charlotte sophiewrites

Shop vintage.

Shop second-hand If you still aren’t certain of where to purchase ethically sound new items, your best option is to shop second-hand or antique. Vintage jewellery is perhaps the most sustainable of them all, not requiring any additional resources before selling. I love looking at vintage rings and necklaces whenever I find a flea market or antiques dealer. Each piece will have its own story behind it, and has stood the test of time (provided you buy from

a reputable dealer), making everything unique and beautiful.

You can find vintage jewellery sellers at online marketplaces such as Etsy too. When shopping, just be sure to enquire as to the background of the piece you are looking at. Some online sellers also offer reclaimed, or upcycled/recycled jewellery made from unwanted materials.

These can be a cheaper option, while keeping it sustainable.

Diamonds are formidable Charlotte Willis looks at everything that jewellery companies do to mine and bring sparkling gems to market n today’s materialistic world, jewellery is perhaps the most paradoxical of all must-have items when it comes to the wealth it supposedly portrays, and the extent of suffering etched into its core practices.

There’s something sadistically slick about the way companies sell us immaculate, icy visions of expense and prowess, symbolic of wealth and exuberance, but behind the gold façade is rooted a toxic, humanitarian-crisis of a reality.

A reality that sees millions of people caught in exploitative mining and extraction procedures, steeped in human-rights violations and polluting working environments.

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IMAGE IS EVERYTHING Jewellery is big business. The global jewellery industry was estimated to be worth 230 billion US Dollars in 2020, and is set to reach almost 300 billion US Dollars by the year 2025. But are you surprised? In an image-conscious society, a socially-constructed consciousness that shows no sign of changing, one thing is certain: any item of clothing or accessory that appears to make you look more put-together and affluent will sell like 20 vegan sausage rolls at Greggs – very well, and very fast.

THE REAL COST The jewellery industry employs millions of workers around the globe. Precious metals and stones are mined across multiple countries, before being traded, and finally exported, to other regions and continents for processing into the items we buy. But for a surprising number of the miners and extraction workers at the beginning of the supply chain, the work is often brutal, and rife with human rights violations.

Miners sometimes work in unsecure pits liable to collapse, poorly or unequipped with supporting infrastructure to protect the workers. Cases of miners being severely injured, or worse, due to mine collapses occur more often than you’d like to think. It’s also not uncommon to find children, some of primary school age, working in gold and diamond mines around the world.

The workers do earn a wage for their efforts, and it can’t be denied that jewellery-based mining is an important source of income for millions, but they are often exposed to toxic chemicals, such as mercury, which is involved in the extraction of gold, without any

protective clothing. Workers report health issues including skin rashes, respiratory diseases from dust inhalation, and chronic pains from intense labour. What’s more, mining pit sites can forcibly displace local communities from their homes, causing emotional turmoil and mass relocation.

and organisations have funded investigations over the last few years, attempting to hold the jewellery industry accountable for their actions. Human Rights Watch, a global humanitarian organisation, recently launched an enquiry. The investigation highlights the need for jewellery manufacturers to put in place human rights safeguards as fundamental practice, sourcing from ENVIRONMENTAL DAMAGE responsible and ethically-sound mines where In addition to these violations, gold and possible. Since the report was published, diamond mining practices in particular cause brands such as Cartier and Tiffany and widespread environmental harm.

Co. have made concerted efforts to Larger-scale mines emit trace their materials back to the harmful pollution from source, and conduct human toxic residue, including rights investigations in lead and mercury. accordance with the UN’s These heavy metals guidelines. A step in leak into lakes the right direction? and waterways, “For miners and extraction Undoubtedly. But as killing aquatic consumers, what can life and tainting workers at the beginning we do to ensure our the water of the supply chain, the jewellery is as free supplies of local from harm as possible? farms. Mining in work is often brutal, Latin America is and rife with human also contributing ETHICAL BUYS towards large-scale Finding ethical jewellery rights violations” deforestation of the is pretty easy these days.

Amazon Rainforest, a Some of my personal further strain placed on favourite brands include SOKO an ever-delicate ecosystem.

Jewellery and ANUKA Jewellery, both of which are artisan jewellers, sourcing materials from ethically-sound #WHOMADEMYCLOTHES suppliers. If you’re unsure about a brand’s Remember when the ethical community stance on ethical mining, here are some began to speak out about the malpractice starting points to consider: of clothing manufacturers? Consumer information groups exposed big brands for their questionable supply chains and violation • Is the company forthcoming regarding their of garment worker rights, encouraging buyers supply chain of materials? Do they state how to shop elsewhere, while pressurising clothing they ensure human rights best practices are brands to make a change. prioritised in their business?

In the same way, I’m wondering when • Does the company provide fair living wages consumer pressure will force jewellery and safe work conditions to workers? manufacturers to demand ethical treatment, • Are there any practices in place to ensure fair payment and safer working environments environmental damage is minimised? for miners and workers further down the • Does the brand have any certifications, supply chain? At present, most jewellery including those from Fairmined and The companies aren’t doing enough to prioritise Responsible Jewellery Council? ethically-sourced materials, with many failing to declare where their materials come from.

Don’t be afraid to ask these questions to Why? Convenience, cost and consumer sellers, even those who own small businesses. naivety that enables exploitation from larger, The more we begin to challenge the industry, westernised corporations. the more pressure we put on brands to However, various human rights charities prioritise ethical standards.

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Right Lincoln Cathedral was the world’s tallest building for more than 250 years.

Below Lincoln Castle was once a prison and houses the Crown Court.

Bottom View along River Witham towards the Empowerment Sculpture in Lincoln’s city centre.

A VEGAN’S GUIDE TO...

Lincoln 108 VEGANFOODANDLIVING.COM

Below A view up Steep Hill, leading up to Lincoln Cathedral in the distance.

Where to eat THE ANGEL COFFEE HOUSE Angel Coffee House is a quaint coffee shop situated within Old Vestry Hall, with a luscious mini garden in the front. They have a small menu, but what they do offer packs a punch, with plenty of vegan options both sweet and savoury. Everything is freshly prepared each morning and they use local bakeries, which is wonderful to see; small supporting small, locally.

The menu is ever evolving, based on what local bakeries can bring in, but they offer breakfast and lunch bagels, cakes, cookies, biscuits and sandwiches, to name a few. They also have a wide coffee range, both hot and cold (one may or may not have lashings of Biscoff in).

The service is always friendly and the setting is incredible, a wonderful mix of old and new.

Open: Mon-Sun – check times; www.facebook.com/theangelcoffeehouse

CARHOLME CHIPPY

Lincoln is best known for its Cathedral, castle and steep hill and is also known as the home of the tank.

But what does this city offer vegans?

Katy Schofield gives us her insider knowledge…

Katy Schofield Katy’s Instagram: @Nabativ has become her place for inspiration and recommendations of all things plant-based. The name’s meaning comes from the Arabic word for vegetarian, which is a nod to her love of middle eastern food and culture. She went vegetarian at university after a friend went vegan and then Katy discovered that dairy was causing bad skin reactions, so it just made sense to go fully vegan.

She tries her best to encourage those around her to eat more veggie/vegan meals and snacks.

Carholme is a popular hotspot for fish and chips.

This is not the best I’ve ever had, but the variety for vegans is by far the best. Owner Nick Avraam is always pushing the boundaries to ensure an equal balance of meat to vegan offerings. They make the vegan products fresh to order, so be prepared to either order ahead of time or wait – warning, there is no seating, and parking is difficult around the area. They store and cook the vegan products completely separately and keep everything separate. If you do order meat or vegetarian options, they bag them separately as well, which is fantastic attention to detail – as we all know sometimes establishments don’t think about the small details. I recommend the battered sausage or battered tofu for sure with chips – if you’re feeling naughty, you could also deide to add some vegan fried dessert. This isn’t the smartest looking establishment, but don’t be put off by the appearance as they are super friendly and authentic, offering an amazing range of vegan products, which can only be welcomed. I have personally found the sausage and tofu the best out of the options, but please feel free to try different options and give feedback, they are always happy to know how they could do better.

Open: Mon-Sun – check times; www.facebook.com/CarholmeChippy

CAFÉ SHANTI Café Shanti has been based in Lincoln since 2016 and in 2019 decided to go fully vegan, from where it has grown from strength to strength and become a popular hotspot for vegan/vegetarians in and around Lincoln. Most of the team are also vegan, so are well placed to help you order. The café is small, but that only adds to its charm and tranquillity, it’s honestly somewhere you go to relax and feel positive, with great food and friendly service. A must visit in the city. I recommend the banana curry or nachos , but the vish (fish) sandwich is also lovely. The banana curry is to die for and the portion size to price ratio is outstanding. They give you plenty of rice and bread, but if I’m honest you’ll still lick the plate – luckily there is limited seating and you will be amongst fellow vegans/vegetarians, so the shame is not felt. The nachos are equally delectable and wholesome in portion. The staff are extremely friendly and helpful when ordering and are always happy to accommodate any allergies or mix of menu you wish. Seating is limited, so do book a table or get there nice and early. The Nepalese theme is lovely and there’s the chance to buy Nepalese jewellery and bric-a-brac to support communities over there.

Open: Wed-Sat – check times; www.facebook.com/cafeshantilincoln VEGANFOODANDLIVING.COM 109

Where to eat continued...

THE BIRDCAGE

KINE

The Birdcage is owned

by Chris and Rachael Brooke, who bought the The Crown Inn in 2015 and started renovating, opening in May 2016 as The Birdcage, which they have been known as ever since. They continue to innovate with drinks and food, much to the delight of all those that know this is the place to eat and drink in pure bliss, and there’s excellent banter from the staff. I recommend the seitan shwarma and the Korean seitan starter. They are huge portions, but don’t worry, you won’t want to share. These are everything you didn’t know you needed. They also come with a good salad.

Open: Mon-Sun – check times; www.thebirdcagelincoln.co.uk

Kine is owned by Jason Lord-Castle, a former documentary film maker who decided to start his own burger joint in the city centre, where it has gone from strength to strength, even offering take-out during lockdowns to huge success. He has built an incredible team who are fun, friendly, innovative and just on the right side of millennial. I recommend the vegan fried chicken with fried beans and rosemary chips, which is the best combination – and I have tried a few. The burgers are lovely, especially as they are always mixing up flavours. The atmosphere is cool and calm – very London hipster, but without trying too hard. A must if in Lincoln. Open: Thurs-Sun – check times; www.wearekine.co.uk

Top six places to visit Castle The castle was built by William the Conqueror in 1068 and is host to an original copy of the Magna Carta, an old Victorian prison, a beautiful wall walk and Lincoln Crown Court. The Wall Walk costs £10 for adults and £5.50 for a child, but check the website for news: lincolncastle.com.

Steep Hill This steep cobbled street offers a 16.12º gradient glute workout. Brace your legs and lungs and keep your head up to capture the architecture and history around you. Up or down, it’s just as difficult. At either end are pubs, cafés, restaurants and shops to make the achievement worth it.

Lincoln Cathedral The Cathedral takes centre stage, sitting atop the steep hill and lit up at night. Construction began in 1072 and in 1311 the 160m tall spire was built – the tallest building in the world for the next 238 years! Open daily for private prayer: Monday to Saturday 10am-3pm, Sunday 11.30am-3pm.

Hartsholme An incredible country park with lovely woodland, lake views and nature walks all in one, with plenty of picnic spots, dog walking, wildlife spotting, children’s playground and benches. It also has a café, free car park and toilets, so you can while away the hours in tranquillity.

Where to stay • At Last B&B – atlastbandbhorncastle.co.uk • Castle Hotel and Apartments – luxury hotel in Lincoln city centre – with free parking! castlehotel.net

• DoubleTree by Hilton Lincoln Hotel which is centrally located – www.hilton.com/ en/hotels/huylndi-doubletree-lincoln/

GETTING THERE

• Driving N, S, E, W instructions: From the North Via the A15 (Hull) or the A46 (Grimsby).

From the South Via the A46 (Leicester, Nottingham, Newark) or the A1 and A15 (London, East Anglia).

From the East Via the A158 (Skegness).

From the West Via the A1 and A57 (Leeds, Worksop, Sheffield).

• Train Lincoln City is centrally located and direct connections are provided by LNER, East Midlands and Northern Rail.

• Bus The Park & Ride runs Monday Museum of Lincolnshire Life This is quite a find that takes you through the history of Lincoln through the ages. It houses nearly 250,000 objects, including an authentic WWI tank. You can meander through the exhibits for free, but please buy something from the shop in order to support the museum. Reasonably priced parking is nearby in Westgate (LN1 3BG), which gives access to the castle and Bailgate area.

Lincolnshire Showground Lincolnshire Show is hosted here annually, since 1869, usually during a weekend in June. The show promotes food, farming and countryside, with food and clothing stalls, displays from the Red Arrows, whose home is nearby, and displays from public services. The show is an extravaganza in country life with the fun day out atmosphere you expect from a northern country show.

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Saturday (no service on Bank Holidays) from Waitrose on Searby Road, Lincoln LN2 4DS, with a bus provided every 15 minutes from 6:48am (7:48am on Saturday) with the last return bus departing at 6:20pm (services at peak times early and late in the day may vary). Parking at Waitrose is free. Return tickets are available on the bus at a cost of £2.60 for adults.

INSIDER KNOWLEDGE

• Look for the imps at the cathedral.

• Lincoln is the home of the tank.

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J A S M I J N ʼS F O O D F O R T H O U G H T

TAKING THE PLEDGE Jasmijn de Boo, Vice President of ProVeg International, explains how ProVeg has already influenced global policy and is seeking to achieve more with the Diet Change Not Climate Change campaign n the 26 years since the first meeting of the Congress of the Parties (COP) in Berlin in 1995, our collective understanding of climate change and its causes have become far more complex and sophisticated. At first, the central focus was understandably on transportation and power generation, since the impact of the extensive burning of fossil fuels has been predicted and understood – and ignored – for nearly a century (and explored in popular literature for at least 50 years). It is only in the last two decades that we have come to realise just how many aspects of human activity result in the emissions of gases that warm the atmosphere. And only in the last decade has the impact of our eating habits started to collectively register, albeit very slowly at first.

However, as the effects of climate change have become more self-evident, it is now widely recognised that animal agriculture has a huge and devastating impact on the environment and is one of the world’s biggest contributors to climate change, responsible for 14.5% of greenhouse gas emissions. Animal agriculture and its impact on climate change is in turn a major threat to global food security, water availability, and biodiversity. This means that shifts in the way we produce and consume our food have enormous potential to have a dramatic effect, not only on emissions and climate change, but on all aspects of life on earth, including biodiversity, water availability, political stability, and food security and justice.

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TEMPERATURE TARGET Opportunities to reduce greenhouse gas emissions in the livestock sector and move towards plant-based eating exist across all regions. They are some of the most powerful and effective ways in which we can achieve our climate targets and keep global warming below 2°C. Now, finally, these issues have begun to reach the lips of world leaders and policy-makers – although often divisively.

But politics tends to lag behind public opinion, which, along with the food system itself, is starting to shift at an accelerating rate, clearly evidenced from a look at the 114 VEGANFOODANDLIVING.COM

world’s supermarket shelves and restaurant menus. This change in the culinary and consumer zeitgeist has been accelerated by the work of ProVeg and numerous other NGOs working in the climate and food spaces.

TAKING A STAND ProVeg International was one of the first organisations to call attention to the issue on a mass scale. In 2017, we targeted a series of influential groups at COP 23 in Bonn, Germany, including national delegates, UN officials, international media, and civil-society organisations. We also addressed a petition, with over 65,000 signatures, to the German government as the co-host of COP23, asking them to put the climate impact of animal agriculture onto the negotiation agenda and incorporate it into national-level strategies. We also produced a widely viewed video, and hosted an official event and week-long exhibition. Given that we were the only NGO in this field with an official stand in the COP23 exhibition area, we filled a knowledge gap among the public, media, and policymakers, and have subsequently become one of the leading voices on the issue.

Since then, ProVeg has concentrated on the positive environmental impact of plant-based eating in much of its work, and it seems that climate and environmental concerns have become core mechanisms in inducing a shift away from animal agriculture

and towards plant-based diets. We are hugely encouraged that this vital issue has now entered the mainstream conversation and we are committed to amplifying that conversation around the world.

To this end, and with our sights set clearly on COP 26 in Glasgow in November, we’ll be ramping up all of our efforts around our new Diet Change Not Climate Change campaign.

We’re starting simple, with a website (dietchangenotclimatechange.com) where you can take the Diet Change Not Climate Change pledge. We’ll suggest a handful of simple things we can all do on both a personal and collective level to combat climate change and build an enabling policy environment. We’ve chosen this approach because we know small actions create big change if they are repeated enough times by enough people. With just six months to go (and only four by the time you read this), we hope to make this a truly global campaign that will put pressure on all the world’s leaders to include the food system and animal agriculture in each country’s Nationally Determined Contributions (NDCs) and to make the shift to plant-based eating a core means of fighting and mitigating climate change.

In the meantime, we ask you to please have a look at the website and sign up to be a climate supporter. In the following months, I will continue to update you on the progress of this vitally important campaign.

COP 26, it’s all eyes on you!”

“YOU CAN TAKE THE DIET CHANGE NOT CLIMATE CHANGE PLEDGE”

JASMIJN DE BOO Jasmijn de Boo, MSc, DipEd, MRSB has worked internationally in the field of animal protection, education and veganism since 1999. She founded and led the UK political party ‘Animals Count’ from 2006 to 2010 (rebranded ‘Animal Welfare Party’, led by Vanessa Hudson). Jasmijn was the CEO of The Vegan Society from 2011 to 2016; and CEO of Save Animals from Exploitation (SAFE) in NZ for one and a half years. Jasmijn joined ProVeg International’s Executive Team as International Director in April 2018 and became Vice President, ProVeg International in May 2020. She supports the ProVeg offices in South Africa, Spain, UK, Netherlands, Poland, Germany and the US, and the China programme, and she oversees the expansion to India, and Belgium, as well as the international Communications team and Grants programme.

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