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MEET BEYONCÉ'S NUTRITIONIST MARCO BORGES 17 17
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Issue 17 October 2019 £3.50
05/09/2019 14:47
MEET
Ma rco s
Borge
Nutritionist to the stars, Marco Borges, tells us how he turned Beyoncé vegan…
B
ased in Miami with his wife, three sons and daughter, Marco Borges has dedicated his life to wellness. Over the past twenty years, he’s worked with some of the world’s biggest celebrities, guiding them towards healthier lifestyles. Having studied physiology and biology at Florida University, he went on to work as a nutritionist and developed the groundbreaking ‘22 Greenprint Laws‘, which he outlines as the most important diet, exercise, and lifestyle secrets for losing weight, increasing energy, boosting metabolism, and reducing inflammation, not to mention helping minimise your carbon imprint to help the planet. He co-owns plant-based company 22 Days Nutrition with Beyoncé and Jay-Z. We caught up with him after the launch of his new book, The Greenprint… What’s on your schedule for today? My days are quite fun in general but today we’re re working on a bunch of new recipes that we’re re adding to our digital meal planner and sampling some new products we’re re planning to add to the 22 Days Nutrition family. Tell us about your work with celebrities like Shakira and J-Lo… I am incredibly passionate about what I do and have been blessed to be able to work with the people I‘ve worked with. What I have learned along the way is that we‘re all pretty much the same at the core. Whether you‘re an athlete, celebrity, carpool dad or
J-Lo and Sh a ki ra h a ve se en th e benefits of Ma rco’s advice
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professional mom, we all wake up daily wanting to live our best lives. What we do from the moment we wake up until we go to bed makes all the difference! Every meal is another opportunity to get closer to or further away from our health goals. When did you first discover plant-based eating for yourself? I have been obsessed with human performance since a very early age and because of this I fell in love with scientific data. Once I read the data about all the benefits of a plant-based diet (about 15 years ago), I couldn't ignore it and immediately went plant-based. How has it changed you? Optimum performance and health starts on the inside so I am very conscious of what I put into my body and how it will affect both my performance and my health.
Everything is better with avocado.
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05/09/2019 16:22
Interview
Jay-Z and Beyoncé found it dif f icult to ignore th e call to a plant-based li festyle
My vision for the future of our planet is quite simple. The foods we will eat won‘t hurt us, animals or our planet.
What are the most important things a new vegan should know? It‘s not about perfection but rather progression. Try not to focus on being perfect, just better than you were yesterday.
Marco at home
It’s Tuesday night and you need a quick meal after work. What do you cook? I heat up some quinoa and beans that I keep ready in my fridge and steam some veggies to go along with it. Oh, and I top it off with some fresh avocado. Everything is better with avocado. What’s your new book, The Greenprint, all about? Our Greenprint is the positive impact we can have on our health and the health of the planet by eating more plant-based meals. How did Jay-Z and Beyoncé become involved with the book? Once I shared the benefits of a plant-based diet with them, they found it difficult to ignore and wanted to challenge others as they challenged themselves to move towards a more plant-based lifestyle.
Beyoncé went vegan for her health and the pla net Quinoa and beans is Marco‘s go to meal
You endorse intermittent fasting. How does this work and what are the benefits? Intermittent fasting has been proven to help improve health in so many ways (heart health, diabetes prevention, reduces belly fat, Alzheimer‘s prevention, cellular repair, cancer prevention and the list goes on...) and at the core the process is quite simple. When we’re not eating (or trying to digest food we just ate) our bodies are doing ‘housekeeping‘ to take care of any areas we need help in. We‘re all already fasting, it‘s called sleeping. We need to find ways to increase the window of time we fast daily to really see the benefits it has to offer. I recommend fasting 14-16 hours daily. What foods would you recommend for fighting illness? A whole food, plant-based diet is the only diet that has been proven to reduce the risk, arrest and even reverse the leading cause of death (heart disease) so, the question shouldn‘t be ‘What diseases does a whole food plant-based diet help prevent‘ but rather, ‘What diseases doesn‘t a whole food plant-based diet help prevent?‘ What’s your vision for the future of our planet? My vision for the future of our planet is quite simple. The foods we will eat won‘t hurt us. They won‘t hurt animals. They won't hurt our planet. When we eat consciously, we are able to achieve optimum health and when we are healthy, we are happy. Health is happiness and happiness is peace.
The Greenprint by Marco Borges with an introduction by Jay-Z and Beyoncé is on sale now, published by HQ, HarperCollins in paperback and ebook. NOVEMBER 2019
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05/09/2019 16:24
CELEBRATE
WORLD VEGAN MONTH
Dominika Piasecka shares the history of veganism and suggests ways to celebrate and spread compassion this November
T
he Vegan Society was founded in the UK in November 1944 by Elsie Shrigley and Donald Watson (both non-dairy vegetarians) who came up with the word ‘vegan’ as well as the philosophy behind it. The term includes the first three letters of the word ‘vegetarian’ and the last two. It’s incredible to think that this fringe movement has evolved to become a popular lifestyle choice, present on nearly every restaurant menu and on supermarket shelves throughout the world. The Vegan Society has been there from the beginning, supporting this growing movement with information, research, advice and campaigning work.
75 YEARS OF COMPASSION
Veganism is all about being hopeful, positive and kind towards animals, and this is exactly the message to spread on 24 |
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World Vegan Day. Back in 1994, right after Halloween, the then president of The Vegan Society Louise Wallis decided to set November 1st as World Vegan Day for the charity’s 50th anniversary. The festive day kicks off World Vegan Month, which runs throughout November and is celebrated
›› It's important to
spread the vegan message with passion and kindness. to recognise how far the vegan movement has come, to highlight how accessible and beneficial the lifestyle is, and to encourage the vegan-curious to adopt veganism by sharing advice, recipes and ideas. Now, every November, vegans across the globe take part in celebrations, social media activities and events – from vegan street outreach to potlucks. But the main
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05/09/2019 17:29
World Vegan Month
3 WAYS TO CELEBRATE WORLD VEGAN MONTH
1
Invite friends for dinner and show everyone how delicious ‘plant’ food can be. Create dishes with bags of flavour, colour and a sprinkling of fun such as a Mexican feast of bean chilli, guacamole, coriander rice and tortilla chips. Sol lager is vegan-friendly too!
2
Hold a cake sale at work to raise money for an animal charity or rescue centre (and prove how amazing vegan cake can be at the same time). Try carrot cake with a vegan cream cheese frosting, or some chocolate and cherry cupcakes… who could resist?
3
Take part in a 5k, 10k or half marathon and wear a vegan slogan T-shirt to raise awareness of the cause. Or join the Vegan Runners (veganrunners. org.uk) and become a role model for plant-based living each time you run.
call for action throughout November is to encourage non-vegans to adopt our wonderful lifestyle. This World Vegan Day marks 75 years of The Vegan Society too! BE THE CHANGE
It’s easy to become sad and pessimistic after learning what happens to animals on a daily basis in the meat, dairy and egg industries. And as our populations grow, this only gets worse. Every week in the UK, for example, 3,000 male calves are killed shortly after birth, usually within days, and over 40 million day-old chicks are killed each year, including those from organic farms. Calves are either shot or exported alive to mainland European countries where they are kept in small pens to produce veal flesh - deprived of their mothers and their natural food (milk). But it’s important to turn these emotions and concerns into something more positive for animals’ sake and spread the vegan message with passion and kindness.
World Vegan Month is the perfect time to do this, so think about how you can encourage others to join you on your plant-based journey. Start by downloading the free VeGuide app, which features daily videos, motivational quotes, quizzes, recipes and discounts, all of which aim to help them ease into vegan living. The app features YouTubers Jay Brave and Rae Likes Froot, who act as mentors and share practical information for new vegans. Other ideas include hosting a Netflix night with vegan nibbles (try watching What the Health if you’re worried about upsetting people with anything too shocking), or spending a day at an animal sanctuary, so you and your friends and family can hear about the lives of the animals before and after their rescue. World Vegan Day is a chance for every vegan to celebrate the huge difference they’re making. Let’s work together this November to inspire people to go vegan and let’s make every day a vegan day!
T H E A U T H O R
Dominika Piasecka is Media & PR Officer at The Vegan Society (vegansociety.com). She is dedicated to bringing veganism to new audiences and inspiring people to go vegan for the planet and their health.
NOVEMBER 2019
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05/09/2019 17:28
Sweet
Food on the go Wraps, salads, soups and snacks to take with you
Carrot, beetroot & harissa hummus flatbreads by The Vegetarian Society, vegsoc.org
SERVES 2 prep 10 mins | cook 5 mins • 25g (¾oz) pine nuts • 100g (3½oz) hummus • 1 tsp harissa • 1 large carrot, washed, peeled and grated
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• 2 medium beetroot, washed, peeled and grated • 2 tbsp lemon juice • 2 large wholemeal flatbreads • 1 red onion, finely sliced • 50g (1¾oz) spinach • 10g (¼oz) fresh flat leaf parsley • pinch of salt
| NOVEMBER 2019
1 Set a small frying pan over a medium heat and add the pine nuts. Toast until golden brown taking care not to burn them. Combine the hummus with the harissa in small bowl. 2 In another small bowl add the carrot, beetroot and lemon juice and combine well. 3 Lay each wrap out flat and spread with the hummus and harissa mixture. Now lay the red onion, spinach and parsley on top of the hummus. Finally spoon over the carrot and
beetroot and sprinkle with the toasted pine nuts. 4 Season with a pinch of salt and roll each wrap, then cut in half and serve. PER SERVING cals 292 | protein 11.8g | carbs 46.6g fat
9.3g
saturate
1.2g
salt
0.12g
sugar
12.7g
Low-cost, quick & easy ON-THE-GO recipes
Nutty granola energy bar
Freekeh with roasted squash
by Elanor Clarke from Vegan Snacks
by Rachel Demuth from demuths.co.uk
SERVES 4 prep 15 mins | cook 35 mins For the squash • 1 medium butternut squash • 3 garlic cloves, chopped • 1 tbsp rapeseed oil • pinch of salt • pinch of pepper For the freekeh • 100g (3½oz) cracked freekeh or bulgar wheat • large handful of flat leaf parsley, chopped • large handful of fresh mint, chopped • 50g (1¾oz) pumpkin seeds • 50g (1¾oz) sunflower seeds • 25g (¾oz) sesame seeds • 25ml (¾fl oz) olive oil • ½ a lemon, juiced • salt and black pepper
1 Preheat the oven to 200°C/Gas Mark 6. 2 Wash the squash, trim the top and bottom and keep the skin on. Cut the squash into quarters and each quarter in half to make 8 wedges. Toss them with olive oil in a mixing bowl, along with the garlic. 3 Place the squash wedges on a lined baking tray, spreading evenly. Sprinkle with salt and pepper. Cover with tin foil and bake for 25 minutes until soft but holding their shape well.
Office lunch
Make this healthy, filling winter salad on a Sunday then store in an airtight container and take to work for lunch throughout the week.
4 Take off the foil and cook for another 10 minutes until the squash slightly caramelises. 5 Soak the freekeh in cold water for 5 minutes, then rinse and drain well. 6 Place the freekeh in a saucepan and cover with water and boil for 15 minutes. Drain, and return the freekeh to the hot saucepan with the lid on to finish cooking in the residual heat and steam for 5 minutes. 7 Heat a dry frying pan and gently toast the seeds then decant into a bowl. Mix the freekeh with the herbs and seeds. Add the olive oil and season to taste with lemon juice, salt and pepper. 8 Serve the freekeh with the squash and drizzle with green pesto or zhoug (a green chilli and coriander sauce).
MAKES10 BARS prep 10 mins + chilling time | cook 5 mins • 200g (7oz) oats • 100g (3½oz) dried cranberries • 75g (2½oz) poppy seeds • 100g (3½oz) whole almonds • 50g (1¾oz) sunflower seeds • 3 tbsp ground flaxseed • 4 tbsp almond butter • 4-5 tbsp maple syrup
1 Take a shallow baking tin and either line with greaseproof paper or lightly grease with coconut oil. 2 Mix all the dry ingredients together in a large bowl.
In a saucepan, gently heat the almond butter and maple syrup, then pour over the oat mixture and mix thoroughly. 3 Transfer the mixture to your baking tin. Press it down very firmly so that the bars will hold their shape when cut. 4 Chill for at least 20 minutes, then turn out from the dish and cut into bars. PER SERVING cals 269 | protein 9.2g | carbs 25g fat
16.1g
saturate
1.5g
salt
0.04g
sugar
7g
Grab & go snacks
No time for breakfast? These quick-to-make bars are packed with slow-release energy and healthy fats to keep you full until lunch.
PER SERVING cals 355 | protein 12.2g | carbs 26g fat
25.3g
saturate
3.2g
salt
0.04g
sugar
1.6g
NOVEMBER 2019
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Sweet
Desserts and snacks for when you want a treat
Change it up
Flavour the cake with vanilla extract and ground cloves. You could also add some raisins or chopped macadamia nuts.
Tofu carrot cake
by Heather Thomas from The Tofu Cookbook photo by Joff Lee
MAKES 16 SQUARES prep 15 mins | cook 40-45 mins • 300g (10oz) silken tofu • 175g (6oz) demerara or granulated sugar • 180ml (6fl oz) sunflower oil, plus extra for brushing • 225g (8oz) grated carrot • grated zest of 1 orange • 175g (6oz) self-raising flour, sifted • 1 tsp baking powder • 1 tsp ground cinnamon
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• ½ tsp freshly grated nutmeg For the frosting • 175g (6oz) icing sugar • 2–3 tbsp fresh orange juice 1 Preheat the oven to 180°C/Gas Mark 4. Lightly brush a 20cm (8in) square baking tin with oil and line with baking parchment. 2 Beat the tofu for 2–3 minutes in a food mixer or processor. Alternatively, use a hand-held electric whisk. Beat in the sugar, oil, grated carrot and orange zest.
3 Gently fold in the flour, baking powder and spices until everything is well combined. 4 Spoon the mixture into the prepared baking tin, pushing it into the corners, and level the top with the back of a spoon. Bake for 40–45 minutes until risen and firm. Insert a metal skewer into the centre – if it comes out clean, the cake is cooked. Leave in the tin to cool. 5 For the frosting, sift the icing sugar into a bowl and stir in enough orange juice to make an icing that will coat the back of a spoon. 6 Pour the frosting over the cold cake and when it’s set, cut into 16 squares. The cake will keep well for up to five days if it is
stored in an airtight container in the fridge. PER SERVING cals 237 | protein 2.6g | carbs 32.5g fat
11.3g
saturate
R E A D
1.2g
salt
0.01g
sugar
22.8g
M O R E . . .
The recipe on this page is taken from The Tofu Cookbook by Heather Thomas (Ebury Press, £9.99).
| NOVEMBER 2019
05/09/2019 17:21
Low-cost, quick & easy SWEET recipes
Almond and tahini cookies
Raspberry muffins by Laine Rudolfa, thethrivingvegan.com
by Laine Rudolfa, thethrivingvegan.com
MAKES 12 prep 15 mins | cook 10 mins • 100g (3½oz) almond flour • 8-10 dates, soaked in warm water and then blitzed to a smooth paste • 4 tbsp tahini • 2 tbsp cacao nibs (optional) • ¼ tsp pure vanilla powder • a pinch of Himalayan or sea salt
1 Preheat the oven to 180ºC/ Gas Mark 4. In a bowl, place the dry ingredients – almond flour, cacao nibs, vanilla powder and salt. Stir to combine. 2 In a separate bowl (or in a blender), mix the date paste
and tahini. Then add the date-tahini mixture to the dry ingredients and, using your hands, combine them until a rough dough forms. If it feels too dry and doesn’t come together, add 1 tbsp of water. 3 Using your hands, take about 1 tbsp of the dough and shape it into a disk and place on a baking sheet lined with baking paper. The cookies won’t spread much so you don’t have to leave a lot of space between them. Flatten each one with a fork to create a pattern on top. 4 Bake the cookies for 8-10 minutes until lightly golden. Allow them to cool at room temperature and enjoy with a cup of warm tea. PER SERVING cals 69 | protein 1.8g | carbs 7.1g fat
4.4g
saturate
0.8g
salt
0.1g
sugar
3.6g
MAKES 12 prep 15 mins | cook 30-35 mins • 115g (4oz) whole spelt flour, or whole wheat flour • 50g (1¾oz) oat flour • 140g (5oz) frozen raspberries • 250ml (8fl oz) plant milk • 25g (¾oz) chopped almonds • 3 tbsp olive oil, or melted coconut oil • 3 tbsp maple syrup • 1 tsp ground cinnamon • 1 tsp baking powder • ½ tsp Himalayan or sea salt
1 Preheat the oven to 180ºC/Gas Mark 4. 2 In a big bowl, combine the spelt flour, oat flour, baking powder, cinnamon, salt and almonds. Create a small well in the middle of the dry ingredients and pour in the plant milk, oil and maple syrup. Stir to combine. 3 Add the raspberries and stir them into the dough. Taste the mixture and adjust the sweetness if necessary by adding more maple syrup.
4 If you’re using a muffin tray, grease it with olive or coconut oil. Silicon moulds don’t need to be greased however. Fill ¾ of each cavity with the muffin dough. Bake the muffins for 20-25 minutes. 5 Cool the muffins in their tray or moulds for 5-10 minutes. Finally, remove them from the moulds and cool completely on a wire rack. PER SERVING cals 129 | protein 3.1g | carbs 18.4g fat
5.4g
saturate
0.7g
salt
0.10g
sugar
6.5g
Go fresh!
If you would prefer to use fresh raspberries, you’ll need less plant milk and the baking time will be slightly shorter, so keep an eye on your muffins!
NOVEMBER 2019
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HIGH STREET VEGAN FASHION
AUTUMN EDIT
Rethink your wardrobe and say farewell to wool and leather with our cruelty-free fashion round-up
The Lovely Things
The Lovely Things is a Hong Kong-based independent vegan fashion brand. Having launched in 2016, The Lovely Things offers animal-free handbags and accessories that are both stylish and affordable. The founder, Monica, started the brand after learning about the shocking truth behind the leather industry. We love this minimalist Gabrielle crossbody bag, which features a geometric flap detail and silver hardware. Shop online at thelovelythingsstore.com
T H E A U T H O R
Marta Canga is an award-winning vegan lifestyle blogger based in London, with a passion for cruelty-free clothing, sustainable living, plant-based food, natural beauty and living an ethical lifestyle. You can find out more about Marta on Instagram, @marta_canga
Marks & Spencer
Apart from being outstanding in their sustainability efforts and sourcing most of their cotton organically, Marks & Spencer pride themselves in being one of the most vegan-friendly fashion retailers. This autumn, they don’t disappoint by offering a wide selection of wool-free coats made with acrylic and polyester. Shop in store or online at marksandspencer.com
Grey coat, £49.50 Marks & Spencer Sara cardigan Yellow, £99 People Tree
Gabriel crossbody bag in black or nude, £52 The Lovely Things
People Tree
A pioneer in sustainable Fair Trade fashion, People Tree is one of the most established ethical fashion brands in the UK. With contemporary, versatile designs and playful prints, they create stylish, innovative and affordable fashion while respecting people and the planet. Most of People Tree products are vegan and a lot of the pieces use coconut buttons instead of shell buttons. Their weight wrap cardigan (right) is knitted with 100% organic cotton instead of wool and is perfect to be worn over a blouse or slogan Tee when it starts to get chilly. peopletree.co.uk 76 |
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Maggie cardigan in navy, £99 People Tree
Geraldine top £60 People Tree
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05/09/2019 16:31
Autumn fashion edit Corduroy jacket, £49.99 Mango
Faux suede blue jacket, £45 Marks & Spencer
Mango
Khaki coat, £59 Marks & Spencer
New Look
You may have seen that New Look recently became the first high-street fashion retailer to register a vegan range with The Vegan Society. The collection includes shoes, boots, bags, and purses, all of which are clearly labelled and tagged with the Vegan Trademark, making it easy for shoppers to consume consciously. Shop in store or online at newlook.co.uk
We love the fact that Spanish brand Mango has a Committed Collection, an edit composed of pieces that are more environmentally friendly as they are produced with either organic or recycled materials. With a wide variety of options, the new Autumn/Winter collection has a real 70‘s vibe – think florals, camel colours and nature-inspired pieces. Whilst not all of the items are vegan-friendly, a quick read of the labels or online material information will assure you which are free from things like wool, silk, leather and down. Shop in store or online at mango.com
Skirt, £29.99 Mango
Sisterhood Faux croc bag, £19.99 New Look Faux croc boots, £29.99 New Look
We love promoting UK companies and Sisterhood is a brand that should be on your radar! This Mancunian company does not use any animal materials in their clothing, and they aim to make beautiful pieces that can be worn forever. From paper packaging to using deadstock fabrics, they make sure everything is up to a conscious consumer’s standards. See their latest range at join-the-sisterhood.com
Luna skirt in Fleur, £40 Sisterhood
Nora shirt, £48 Sisterhood
White boots, £27.99 New Look NOVEMBER 2019
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