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FREE! For vegetarians

SADIE FROST: Meet our new veggie columnist

45 EVERYDAY

Eaetll! w

SAVIOURS Jamie's quick & easy suppers Hugh F-W's new veggie dishes Jo Pratt's carrot & coconut soup

Hearty salads under 300 cals

Eat

Radiant yourself

Dairy-free skin savers & good-gut recipes for inner glow

Issue No.108 | PRICE: £4.99 | Oct 2017

VEGGIE | Issue 108 | OCTOBER 2017 FOOD * WELLNESS * LIVING WWW.VEGETARIANRECIPESMAG.COM

Pulled Pumpkin Baps * Homemade Vegan S'mores Sticky Toffee Apples * Budget-Friendly Falafel Burgers

VEGGIE ISSUE 108 OCT 2017_VEGGIE 08/09/2017 14:17 Page 2

WELCOME FOOD * WELLNESS * LIVING

October is the month to fall in love with autumn; from the swathes, folds and fringes of cosy fashion, to warming comfort dishes to make over and over, added to the fact that it’s acceptable to stay in and hunker down with your favourite foods, a good book and a comfy armchair (see page 83 for inspo).

But, if you’re after a taste of the good life, dig out your warmest blankets, light a crackling fire and get set for a supper under the stars. We’ve got everything you need for a full moon feast to be proud of; think squash bowls filled with soup, fiery black bean chilli and sticky toffee apples – plus the ultimate shopping list for the perfect vegan s’mores (p49).

So, why hide yourself away indoors when there’s an abundance of seasonal food to cook in the embers of your bonfire? It’s time to embrace the new season and we can’t wait to stay home and relish all that October has to offer.

DEPUTY EDITOR S O P H I E S AY S Autumn might be well under way, but there’s still a spring in my step after chatting to veg-loving Hugh Fearnley-Whittingstall. Check out what he has to say on page 12.

I’ve been upping my commitment to Zero Waste Week – that means using only cloth bags, reusable coffee cups and buying kitchen essentials in refillable glass jars

Team Veggie headed to Glasgow to find the best veggie/vegan eats. If you’re visiting soon, turn to page 89 to discover our top spots.

HOLLY TREACY EDITOR

Welcome .indd 1

08/09/2017 15:54

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71 CONTENTS E AT 6 THE SCOOP

Food news from the veggie world and updates from our lovely readers.

instagram.com/ veggiemagazine facebook.com/ veggiemagazine twitter.com/ veggiemagazine pinterest.com/ veggiemagazine DIGITAL EDITIONS ARE AVAILABLE FROM:

10 CORE BLIMEY

Seasonal gluts of apples are waiting to be eaten here’s our favourite recipes.

12 EATING WITH

VEGETABLES

We chat to Hugh FearnleyWhittingstall about his love of vegetables and his new book Much More Veg.

19 5 IS THE

MAGIC NUMBER

Jamie Oliver is back and this time he’s keen to get us cooking in record time, with just five ingredients.

4

22 THE DAILY GRIND

Celebrate International Coffee Day with a round-up of our caffeine fixes.

25 SADIE FROST

Our new columnist shares all she’s learned from being a life-long vegetarian.

27 ANNA BARNETT This month, Anna shares why she’s all for a bit of autumn barbecuing.

28 MONEY-SAVING MEALS

October 2017 35 LOW CAL HIGH COMFORT

Think you can’t eat healthily come autumn? Try these salads - all under 300 calories per serving.

38 8 WAYS WITH LEFTOVER BREAD

Commit to ending food waste with these thrifty ways to use up your stale loaf.

40 DAIRY-FREE FOR A DAY

Nutritionist Rhiannon Lambert shares her one-day plan for choosing plant-based alternatives.

42 VEGGIN’ OUT

Veggie’s guide to cooking on a budget with recipes from The £1 Chef, Miguel Barclay.

Regular columnist Lucy Porter hates pumpkins! But her natural beauty regime has never looked better.

32 SIMPLY DOES IT

44 EAT WELL ALL AUTUMN

A cheeseboard just isn’t complete without Cheddar we test our favourites.

Veg box pioneers, Abel & Cole, share recipes to make the most of this month’s colourful crop.

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08/09/2017 16:26

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Here at Veggie we make every effort to ensure that all our recipes, products and events mentioned are vegetarian-friendly, however some cookbooks that the recipes originate from may contain meat and/or fish-derived products.

Use our easy-to-use symbol guide to find our vegan-friendly recipes.

RECIPE SYMBOL GUIDE

72

EGG FREE DAIRY FREE VEGAN

89

GLUTEN FREE TIME (READY IN UND ER 3 0 M INS)

EDITOR Holly Treacy holly.treacy@aceville.co.uk DEPUTY EDITOR Sophie Rae sophie.rae@aceville.co.uk PUBLISHING DIRECTOR Helen Tudor GROUP ADVERTISING MANAGER Daniel Lodge 01206 505951 daniel@aceville.co.uk ADVERTISING MANAGER Lee Forster 01206 505928 lee.forster@aceville.co.uk

46 FIRESIDE FEASTING

We’re craving comforting veggie feasts, gathered around the campfire. Blankets at the ready!

55 SPICE NIGHTS

Turn up the heat, we’re making curry in minutes with these kitchen essentials.

56 HEALTHY HEART HAPPY MOOD

Ready to revive your body and emotions this autumn? Orange foods could be the answer...

SELF 63 HEALTH BITES

The latest nutrition, health and wellbeing advice.

66 MAKE OVER YOUR GUT

Nutritionist, Eve Kalinik, shares recipes from her new book Be Good To Your Gut.

71 CLEAR SKIN CLEAN

CONSCIENCE

We catch up with Lucy Watson to discover the beauty products she swears by and reveal three recipes from her new vegan cookbook.

7 THE BEAUTY LAWS I LIVE BY

Yoga teacher Julie Montagu, aka The Flexi Foodie, talks to Veggie about her love of Ayurvedic medicine.

80 BEST ON TEST

Add these four cruelty-free lipsticks to your next beauty haul.

LIVING 85 GREEN LIVING WITH

ÁINE CARLIN

Golden-spiced granola and new puppy tales - it’s been a busy month for our columnist.

86 READY TO WORK

We love stationary, but we love sustainable stationary even more.

89 LIVE LIKE A LOCAL

Glasgow captured our hearts - find out where we ate and what we got up to.

GROUP EDITOR Charlotte Smith ART EDITOR Lloyd Oxley DESIGNERS Adam Barford and Luke Rogers AD PRODUCTION Angela Scrivener LICENSING & CONTENT SYNDICATION David Coe 01206 505948 ACCOUNTS Joy Loveday 01206 505914 SUBSCRIPTIONS/BACK ISSUES Tel: 0844 856 0648 Overseas: +44 (0) 1795 414906 Email: cookvegetarian@servicehelpline.co.uk COVER: Feed Me Vegan

by Lucy Watson (£16.99, Sphere) Photography: Mike English

91 WEEKEND PROJECT

Ever made your own homemade body scrub?

REGULARS 93 GIVEAWAYS

Ethical skincare, revived haircare and chocolate hampers galore! Enter our fantastic giveaways.

98 FOOD FOR THOUGHT

Catch up with the team’s antics this month.

Calorie and fat analysis provided by Nutracheck.co.uk, the UK’s largest online calorie counter, (over 225,000 foods). Download the App – search for ‘Nutracheck’ in the app store.

Published by: Aceville Publications Ltd, 25 Phoenix Court, Hawkins Road, Colchester, CO2 8JY Tel: 01206 505900

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08/09/2017 16:27

The Scoop The latest news and views from the Veggie community Seed of change Following a year of support and guidance from leading industry mentors, as a result of winning The Seed Fund’s annual prize, Bristol-based Adam’s Chocolate has unveiled its new branding, following recent certification by the Soil Association. Owned by old school friends Adam Farag and Mark Claydon, the organic, cold-pressed, raw chocolate is free-from refined sugars, dairy, gluten and soy and has been repackaged in resealable pouches designed by Bristolbased branding consultancy, The Collaborators. Each pouch includes a depiction of the colourful superfoods that are woven into each of the four flavours; Goji Berry and Pistachio; Hazelnut and Blackcurrant; Coconut and Banana; and Mint, £5.75, adamschocolates.com

W HAT ’ S NE W ?

SO FR ESH In a quest to make delicious, high-quality dairyalternatives more readily-available and easilyaccessible, Rude Health has added fresh varieties to their portfolio of organic nut and oat drinks.

These new drinks, featuring the brand’s big three – Coconut, Almond and Oat – can now be found in the chiller sections of Waitrose and online in handy 750ml cartons, from £1.60, Ocado

New and improved with 10 cheese recipes, including mascarpone and feta. The Big Cheese Making Kit, £36.50, bigcheesemakingkit.com

SW E E T OZ Australia’s favourite doughnut maker, Doughnut Time, has made its way to the UK, opening its first London store, to serve fresh, hand-created artisan doughnuts. With its cult-like status among fans, the brand will add new creations weekly with a menu topped up with Aussie best-sellers including the ‘Love at First Bite’, bursting with Nutella and dusted with cinnamon sugar and watermelon flavoured ‘Melon DeGeneres’.

Vegan and gluten-free options will also be offered, made in small batches and hand-glazed each day. Look out for the instantly recognisable mint green branding appearing on Shaftesbury Avenue this month or follow along on Instagram @doughnuttime_uk

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All the right crisp and crunch; gluten-free, too.

Chika’s Chickpea Crisps, £1.19, Holland & Barrett

S PR E AD TH E J OY The Cornish Cheese Company has launched a line of Cornish Blue pâté this month, with recipes created around the award-winning and World Champion, Cornish Blue. The pâté comes in two blends; Cornish Blue Pâté with Fig and Cornish Blue Pâté with Pear and Walnut. £10, cornishcheese.co.uk

Three moreish flavours – all under 100 calories.

Indie Bay Snacks Pretzel Bites, 99p, Ocado

Type it * Write it * Tweet it Ask us anything!

PI N O F THE MONTH

S TAR LET TE R

World Plant Milk Day

“I’ve been mainly vegetarian for 26 years but struggle regularly with cooking for myself and the meat eaters in my family. I love the new and tasty recipes in your magazine, they give me a renewed passion for being fully vegetarian again. Convenience lunches are a struggle too; I normally end up with cheese or egg sandwiches wishing I had better ideas so I enjoyed the Six Healthy Lunchbox Ideas (Sept 2017). My food inspiration has definitely been lacking lately, but feeling revived again now!” Rachel, via email

See what other Veggie readers are talking about facebook.com/ VeggieMagazine

Follow us at instagram.com/ VeggieMagazine

What stops you from investing in ethical fashion?

Q

Send in your letters to be in with a chance of winning a natual skincare set – featuring a Brightening & Toning Body Polish, Bath & Massage Oil, Body Oil and Body Soufflé – from Beauty Kitchen, who offer 100% effective, natural beauty products using pure essential oils and innovative, sustainable ingredients.

FRO M YOU R K ITCHE N...

Or write to us at: Veggie Magazine, 21-23 Phoenix Court, Hawkins Road Colchester, Essex, CO2 8JY

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NEXT MONTH’S S TA R L ET T ER P R IZ E

Worth £50

Tell us what you think of Veggie (the good, the bad and the ugly!), send in your tips, pictures and queries to: sophie.rae@aceville.co.uk

50% 26% 9% 15% It’s too expensive

August 22nd marked the first World Plant Milk Day and we celebrated with a round-up of our favourite dairy-free drinks. Head over to vegetarianrecipesmag. com/blog to check it out.

Tweet or Instagram your pictures with the hashtag #VeggieReaderRecipe

Unsure of ethical brands

It’s not fashionable

Never thought about it Luckily for our Veggie readers, we’ve got a bumper ethical style supplement this month! @katyascakehole Aubergine and lemon risotto courtesy of @ottolenghi

@_beccamary_gf_v_ Creamy courgette lasagna #glutenfree

©Stephanie Belton

@livehealthy_naomi This one looks and tastes like chocolate spread but it isn’t... it’s 100% made from hazelnuts.

Dates for the Diary Spanish Olive Festival, Canopy Market at Kings Cross, 30 September – 1 October One for the olive lovers; join in with chef demos, olive tastings, and an interactive marinating and filling station.

St Albans Food and Drink Festival enjoystalbans.com, 27 September – 7 October Mark the 10th anniversary of the celebrated autumn festival with 100 market traders. vegetarianrecipesmag.com

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VEGGIE ISSUE 108 OCT 2017_VEGGIE 08/09/2017 14:17 Page 8

EAT MAKING THE MOST OF THE SEASON’S HARVEST

Us Brits munch our way through billions of apples each year and with over 2,300 varieties to choose, from it’s no surprise that we keep returning. Once you’ve hit the core of your umpteenth crisp, tart apple, make the season last by filling pantry shelves with jars of spiced and sweet chutney (apple and chilli is a Veggie favourite) or stew your glut with the classic pairing cinnamon and freeze for topping on yoghurt, or as a natural sweetener in muffin and cake mixtures. If you’re looking to join in with your local community, head to ptes.org to find your nearest community orchard and help saviour Britain’s rich apple heritage.

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Eat Intro.indd 1

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07/09/2017 17:04

CORE BLIMEY Is the apple tree in your garden groaning with ripe fruit? Make use of the autumn glut with these nostalgic recipes...

German Apple Cake Apfelkuchen

Serves 8 Ready in 1hr, 10 mins (plus cooling) 2 dessert apples, peeled, cored and cut into fine wedges 1 tbsp lemon juice 125g unsalted butter, softened 140g golden caster sugar 3 free-range eggs, beaten 225g plain flour 2 tsp baking powder ½ tsp salt 75ml full-fat milk For the topping: 1½ tbsp demerara sugar ½ tsp ground cinnamon whipped cream, to serve 1 Heat the oven to 170C/340F/Gas 3. Butter and line a 23cm diameter cake tin. Coat the apples in the lemon juice and set aside. In a large bowl, beat together the butter and sugar until pale and fluffy using an electric beater. Add eggs and beat until smooth. Sift in the flour, baking powder and salt; mix until well incorporated.

Slowly add the milk, mixing well after each addition until you have a smooth batter.

2 Transfer the batter to the cake tin. Arrange the apple wedges in a spiral over the batter. Mix the sugar and cinnamon together and sprinkle on top. Bake in the middle of the oven for 40-45 minutes, until a skewer inserted in the centre of the cake comes out clean and the top is golden.

3 Remove the cake from the oven and cool for 15 minutes in the tin. Run a knife around the edges and turn out onto a wire rack. Serve warm or at room temperature with whipped cream.

Long Weekends by Rick Stein, (£25, BBC Books) Photography: James Murphy

Apple roses

Serves 6 Ready in 50 mins 2-3 Pink Lady apples

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EAT

juice of 1 lemon 50g butter, melted 1 sheet ready roll puff pastry 2 tbsp cinnamon 3 tbsp caster sugar icing sugar 1 Preheat the oven to 180C/350F/ Gas 4. Slice the apples in half and remove the core but keeping the half apple intact. Thinly slice the apples and place in a microwavable bowl with the juice of a lemon. Cover with cling film and microwave on high for 1-2 minutes to soften. Leave to cool.

2 Open up the puff pastry sheet onto a lightly floured surface. Cut lengthways into six even strips.

Brush each strip with melted butter and sprinkle with cinnamon and caster sugar.

3 Start at one end of the pastry and place the apple slices half way up the pastry (so you can fold the pastry over later). Place the apple slices along the pastry overlapping slightly as you go. Leave a gap of few centimetres at the end to stick the pastry together.

4 Fold over the bottom half of the pastry and roll from the end that you started placing the apples first.

Lightly press the excess pastry to seal together.

5 Place into a lined muffin mould and bake for 30 minutes. Allow to cool on a wire rack, then sprinkle with icing sugar to serve. pinkladyapples.co.uk

Buckwheat pancakes with caramelized apples and salted honey butter Serves 4 Ready in 45 mins For the pancakes: 100g wholegrain organic buckwheat flour ¼ tsp fine sea salt 1 free-range egg 300ml milk 50g butter, for frying For the apples: 3 apples 30g butter

For the butter: 80g clear honey 40g butter, at room temperature ½ tsp flaked sea salt 4 tbsp crème fraîche, to serve 1 Sift together the flour and salt.

In a separate bowl, whisk together the milk and the egg, then add this to the flour and whisk well until blended and free from lumps.

Keep whisking and add the melted butter. Cover with cling film and leave it to rest in the fridge overnight.

2 Remove the apple cores and pips – no need to peel – and slice each apple into wedges. Heat the butter in a frying pan and, when foaming and hot, tip in the apple wedges and cook until golden brown.

They will need around five minutes on each side to caramelise. Once cooked, set aside and cover with foil to keep warm.

3 Prepare the salted honey butter: in a small pan over a low heat, warm the honey for a couple of minutes, but don’t allow it to boil.

Remove from the heat and whisk in the soft butter, one lump at a time, to create a glossy emulsion.

Sprinkle in the salt and keep warm until you are ready to serve.

4 To make the pancakes, decant the batter into a jug to make it easier to pour. Heat a heavy-based frying pan over a medium heat with a little oil. Tilt the pan from side to side to coat. When it is hot, pour in just enough batter to coat the base of the pan – you want your pancakes to be paper-thin.

Swirl the pan to allow the batter to spread over the base. Cook for two minutes until golden.

Flip the pancake and cook the second side for a minute or two more. Slide the finished pancake onto a plate and keep warm whilst continuing building up a pile of pancakes. To serve, take a pancake and fold it in half twice to form a triangle. Arrange apple wedges on top, finish with a dollop of crème fraîche and a drizzle of the warm honey sauce.

Gail’s Artisan Bakery by Roy Levy with Gail Mejia. (Ebury Press, £20) Photography: Haaraala Hamilton

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“The possibilities of eating with vegetables are endless!�

Set to become our new favorite cookbook, this autumn sees the launch of Much More Veg, from ethical-food advocate Hugh Fearnley-Whittingstall. Prepare to feel very hungry...

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H U G H F E A R N L E Y-W H I T T I N G S TA L L

F

ew cookbooks have been as cherished, bookmarked (or stained!) as our copy of River Cottage Veg Everyday. The name River Cottage itself is synonymous with its founder, Hugh FearnleyWhittingstall, but admittedly it wasn’t until the release of the hefty 416-page veggie tome, back in 2011, that we started to really pay attention to Hugh. Yes, he had been a multi-award-winning writer and broadcaster for sometime, and widely known for his uncompromising commitment to seasonal, ethically produced food; but really for vegetarians, something was a miss. Then, like a knight in shining armour rising from the veg plot, Hugh turned his devoted attention to the world of vegetables.

And, it’s not just us that loved it, when we put it you, our readers, you crowned Hugh’s best-seller as your top vegetarian cookbook in the 2017 Veggie Awards.

Veg Intentions

“I had been thinking about doing a vegetarian book for quite a while,” says Hugh, when we sit down to chat.

“I was aware for some time that I wasn’t making the most of vegetables. I've always loved cooking, growing and eating them, but in my youthful enthusiasm as a budding chef, I think I probably had my head turned by the excitement of cooking with good-quality meat and sustainable fish, that I perhaps overlooked the beauty of vegetables.

I guess it was a dawning realisation that as a chef, I had a lot of room for improvement when it came to cooking veg.

“My intention was to write a book for people to get more out of their veg; to enjoy it more, whether carnivore, vegetarian, pescetarian or vegan, with equal enthusiasm.

I've always championed good veg, but I really wanted to expand my repertoire and I thought the best way to do that was to become vegetarian.”

True to his word, that’s exactly what Hugh did and keen to practice what he preached, turned veggie for the four months that it took to shoot the series.

“My meals were very different with the absence of meat and fish, especially as we live on a farm and rear our own animals. During that time, I was road-testing a lot of recipes for the book, but I discovered very rapidly that a lot of vegetarians are still only scratching the surface in terms of the possibilities of vegetables.”

It’s a problem we hear all the time at Veggie; the inevitable boredom that comes from cooking and eating the same handful of meals every week.

“We've got many dozens of edible veg in this country, if not hundreds, including our wild larder, and for so long we've been using them in conventional hidebound ways.

We need to cook all vegetables in all ways and we need to put combinations together that are less conventional. Once you realise you have this matrix of techniques, varieties and combinations, the possibilities of eating with vegetables are endless and the excitement grows. When River Cottage Veg Everyday hit the shelves I had a very welcome response from lifelong vegetarians who hadn't quite grasped yet that the best dishes were about making vegetables really satisfying and not about substituting meat.”

So how does he think we can bring that excitement into our kitchens?

“Try to make vegetables the central plank of the family dinner table; create dishes that give guaranteed satisfaction, not by filling up on carbs, but meals which fully satisfy with the flavours. I learnt that it’s important that if you're going to cook great vegetarian food you have to have veg to hand; so shop well or use a great box scheme so that the veg is there waiting for you to use.”

Plot Twist

Six years have passed since Hugh’s dabble into veggie living, and this autumn, he’s returning to the veg plot with a new book, Much More Veg. Meat and fish are still absent, but there’s even more to add to the list; eggs and dairy products are excluded – there’s not a scrap of butter, cheese or yoghurt. Keen to really highlight the glory of fruit and vegetables as a foundation to our diet, there’s no refined flours, bread, pasta, noodles or pastry either. There’s the odd pinch of sugar, but not much. But despite the lack, the pages are abundant with colour and substantial recipes for feeding a crowd.

“I wanted to take the possibility of vegetables even further, without the easy wins that dairy and eggs provide. Back with River Cottage Veg Everyday I wanted to change the mindset that when you take meat out of the equation the dish becomes incomplete. Now I’ve gone one step further. These new dishes offer guaranteed satisfaction, not just by upping the carbs, but by creating stand-alone delicious meals, that just so happened to be made without meat, fish, eggs and dairy products.”

So, what would be in Hugh’s ultimate veg-based feast?

“A really lovely way to eat plant-based food is to have a couple vegetarianrecipesmag.com

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“I wanted to take the possibility of vegetables even further, without the easy wins that dairy and eggs provide” of dishes on the table to be shared around – it’s a colourful, sociable and life-enhancing way to eat. With that in mind, I’d go for a hefty roasted tray of potato, swede, apple and kale with a big hearty pot of something; maybe a red cabbage, celeriac and apple braise, or cavolo nero with oats; a really substantial dish and perfect for this time of year.

It’s nice to have a few mezze-type dishes too – I’m endlessly reinventing hummus. The raw mushroom, walnut and parsley hummus in the book is delicious.”

In the Larder

BOOKSHELF River Cottage Much More Veg

by Hugh Fearnley-Whittingstall (Bloomsbury, £26) is out now.

Photography: Simon Wheeler

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Surely, Hugh’s larder must be brimming with weird and wonderful ingredients?

“Nothing too crazy,” he admits. “I don’t like using massively obscure ingredients, instead I love to push the boundaries of the way I use a full spectrum of relatively familiar ingredients. Come autumn, there’s a rich bounty available. I cook a lot with celeriac, carrots, parsnips and potatoes and I really love Jerusalem artichokes and transforming Brussels sprouts and cauliflower florets by roasting them. The combination of roasting and spice is when vegetables really shine; you get that caramelisation from the natural sugars in veg – the chewy corners and crispy bits – the best bits!”

With a whole chapter devoted to Spicy Suppers, what should we be stocking up on to bring our veggies to new heights?

“I really don't have an encyclopedia of spices in the kitchen. I find whole cumin seeds incredibly useful with veg, especially toasted; the flavours go so well with roasted carrots, brassicas and roots.

Coriander seeds are the same. But also thyme and rosemary work very well – try roast squash with rosemary, garlic and thyme – and I keep coconut milk in the larder for

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building up a nice veggie stew.”

An early chapter of the book, affectionately entitled Feasts, has us wishing for Willy’s Wonka’s lickable paper, but for lifelong vegetarians is it really that easy to build up a table of food without relying on dairy and eggs?

“It really is,” assures Hugh. “Once you have your hero vegetable and have cooked it to get the most out it, use something pleasingly bland as a contrast. Build up your recipes based on vegetables and pulses and maybe some fresh leaves at the end, or a surprise of fruit. Tray bakes are great for using fruit – roast potatoes with grapes and star anise is delicious. Or try the earthiness of beetroot, the bitterness of radicchio and the citrus sweetness of orange roasted together. Play with aromatics and experiment with different cooking techniques.”

Fired up with gusto to visit your local greengrocers and fill your basket with an abundance of the season’s finest crops? Us too! But if you’re struggling to see how this way of cooking might appeal to the whole family, fear not. As a father of four, Hugh himself has some tips on feeding littles ones; “My children are pretty good, but they’re all very different; they each have certain veg they really love and some they won’t go near. You don’t want them to become dependent on only eating vegetables if it’s coated in lashings of butter, but I have found that a whisper of garlic fried in a little butter or oil, gives any veg a bit of a catnip edge! They always seem to want more!”

Feeding the Family

It’s every parent's highest hurdle; getting your child to eat a varied, nutritious diet. Does he ever try to disguise food to tempt them to eat more of the healthy stuff?

“Ideally we shouldn’t have to hide it! I think we’re all starting to cotton on, that when children are starting to play with the idea of solid food, they should really see, handle and taste as much as possible, because it’s at that age of development, when they have absolute trust in the person feeding them, that they’re

more willing to experiment. Once they’re 2-3 years old they’re much more resistant to food textures and flavours. I absolutely encourage families to cook from the new book and include their young children in meal times. Of course, you might not want to give your child a full plated version of the finished dish, but a bit of roasted carrot here or there, will introduce them to the wonders of veg.”

Ready to tuck in?

We’ve chosen three recipes from Much More Veg, to get you started...

Roast Squash & Apple with Raw Sprouts Per serving: 316 cals | 18.5g fat (based on 4 servings)

Serves 3-4 Ready in 50 mins 1kg squash 2 tbsp olive or rapeseed oil 4-5 bay leaves, roughly torn 2 sprigs of rosemary, roughly torn small handful of sage leaves, roughly torn (optional) 1 tsp fennel seeds a pinch of dried chilli flakes 175g Brussels sprouts 2 medium eating apples 25g sunflower seeds (or other seeds of your choice) sea salt and black pepper For the dressing: 2 tbsp extra virgin olive or rapeseed oil 2 tsp English mustard 1-2 tsp sugar 1 tbsp cider vinegar 1 Preheat the oven to 200C/400F/ Gas 6. Halve the squash and scoop out the seeds, but don’t remove the peel. Cut into slim wedges, about 2cm wide at the outside edge, and place in a large roasting tray. Trickle over the oil then scatter over the herbs, fennel seeds, chilli flakes and some salt and pepper.

H U G H F E A R N L E Y-W H I T T I N G S TA L L

Turn the pieces of squash over in the oil and seasonings, then place in the oven and roast for about 30 minutes until tender and nicely browned in places.

2 Meanwhile, combine all the ingredients for the dressing in a large bowl, adding salt and pepper to taste.

3 Trim the sprouts and remove any damaged or dirty outer leaves then slice very thinly. Add them to the bowl of dressing and mix well.

4 Quarter the apples, remove the cores and cut each quarter into 2 or 3 wedges (again, no need to peel). Set aside.

5 When the squash is tender and starting to brown, add the apple wedges and stir them in with the squash and seasonings. Return to the oven for about 15 minutes or until the apples are tender but not broken down.

6 Scatter the seeds over the veg and apple for the last few minutes of cooking, so they toast lightly.

Spoon the dressed sprouts over the hot squash and apple wedges, then serve.

SWA P S Replace the squash with a combination of peeled and roughly chunked-up parsnips and carrots or use finely shredded Savoy cabbage instead of sprouts.

Pepper, Potato & Chard Stew with Saffron Per serving: 314 cals | 15.1g fat

Serves 4 Ready in 1 hr 2 tbsp olive or rapeseed oil 1 tsp cumin seeds 1 large onion, quartered and thinly sliced 1 large red pepper 200g chard 500g new, waxy or salad potatoes, scrubbed 2 garlic cloves, finely grated or crushed 2 x 400g tin tomatoes pinch of saffron strands ½ tsp hot smoked paprika 1 tsp sugar juice of ½ small lemon sea salt and black pepper vegetarianrecipesmag.com

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To finish: 30g toasted flaked almonds a handful of coriander leaves extra virgin olive or rapeseed oil 1 Place a large flame–proof casserole over a medium heat and add the oil. When it’s hot, add the cumin seeds and let them sizzle for a minute or two. Add the onion with a pinch of salt, stir well, then cover and lower the heat. Let the onion sweat, stirring once or twice, for about 10 minutes.

2 Meanwhile, quarter, deseed and thinly slice the pepper.

Separate the chard stalks and leaves and cut both into 1cm thick slices. Cut the potatoes into bitesized chunks.

3 When the onion is nice and soft, stir in the garlic, then add the red pepper, chard stalks and potatoes.

Replace the lid and cook gently for about 20 minutes until the pepper is softened, stirring now and again to ensure nothing sticks and burns.

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4 Add the tomatoes with their juice, crushing them with your hands as you do so. Add the saffron, smoked paprika, sugar and some more salt and pepper and stir well. Simmer gently, uncovered, for about 15 minutes, until the potatoes are tender, stirring regularly.

5 Toss in the chard leaves, cover the pan and cook for another five minutes, or until they have wilted.

Stir the leaves into the stew. Take off the heat.

6 Add the lemon juice then taste the stew and adjust as necessary, with more salt, pepper and/or lemon. Serve scattered with the toasted almonds and coriander and trickled with extra virgin oil.

SWAP S Use spinach instead of chard – there’s no need to cook the stalks separately, just wilt the spinach in at the end of cooking or finish the dish with mint or parsley rather than coriander.

Squash & Cauliflower Soup with Sage Per serving: 120 cals | 4.3g fat (based on 8 servings)

Serves 6-8 Ready in 50 mins 1 small-medium cauliflower (about 700g) 600g squash 1 large onion, roughly chopped 4 garlic cloves, peeled but left whole 2 tbsp roughly chopped sage, plus a few finely ribboned leaves to finish 2 tbsp olive or rapeseed oil 1 litre hot veg stock sea salt and black pepper balsamic vinegar sea salt 1 Preheat the oven to 200C/400F/ Gas 6. Remove any damaged or tough looking leaves from the outside of the cauliflower and trim the very end of the stalk.

Then roughly chop the rest of the cauliflower – stem, leaves and all – and put into a large roasting tray.

2 Peel and deseed the squash then cut into bite-sized chunks. Add these to the roasting tray with the onion, whole garlic cloves and chopped sage. Trickle over the oil, season with salt and pepper and stir well. Roast for about 45 minutes until the vegetables are soft and nicely caramelised, stirring halfway through. Make sure there’s some good colour on the cauliflower especially – this adds to the flavour of the finished soup.

3 You now need to purée the soup with the hot veg stock. There’s a lot of veg here, so do this in two batches: blitz half the veg with half the stock in a blender until smooth then pour into a large saucepan; repeat with the rest of the veg and stock.

4 Once the two batches are reunited, you may want to add a touch of hot water to thin the soup a little. Taste, and add more salt and pepper if needed, and reheat if necessary. Ladle the soup into warmed bowls, splash some balsamic onto each serving then add a little finely ribboned sage, ground pepper and a few grains of flaky sea salt.

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MAGIC NUMBER Jamie’s back, and though these recipes are under 30 mins, he’s not cooking for speed this time, he’s talking ingredients; five to be exact. And, that’s all you’ll need to make these incredible dishes (yes, really!)

Amazing Dressed Beets Serves 4 Total: 27 minutes 600g raw mixed-colour baby beets, ideally with leaves 4 clementines ½ a bunch of fresh tarragon (15g) 100g crumbly goat’s cheese 40g shelled unsalted walnut halves 1 Reserving any nice smaller beet leaves, halve any larger beets and cook, covered, in a pan of boiling salted water for 15 to 20 minutes, or until tender. Meanwhile, squeeze the juice of 1 clementine into a large bowl with 1 tablespoon of extra virgin olive oil and a good splash of red wine vinegar.

Peel the remaining 3 clementines, slice into fine rounds and arrange on your plates.

2 Reserving any nice smaller beet leaves, halve any larger beets and cook, covered, in a pan of boiling salted water for 15 to 20 minutes, or until tender. Meanwhile, squeeze the juice of 1 clementine into a large bowl with 1 tablespoon of extra virgin olive oil and a good splash of red wine vinegar. Peel the remaining 3 clementines, slice into fine rounds and arrange on your plates.

Calories: 263kcal

Fat: 18.1g

Sat Fat: 5.9g

Protein: 9.8g

Carbs: 16.1g

Sugar: 14.9g

Salt: 0.6g

Fibre: 3.7g

Lemon Courgette Linguine Serves 2 Total: 15 minutes 150g dried linguine 2 mixed-colour courgettes ½ a bunch of fresh mint (15g) 30g vegetarian Parmesan-style cheese 1 lemon

1 Cook the pasta in a pan of boiling salted water according to the packet instructions, then drain, reserving a mugful of cooking water. Meanwhile, slice the courgettes lengthways, then again into long matchsticks with good knife skills or using the julienne cutter on a mandolin (use the guard!). Place a large non-stick frying pan on a medium-high heat with 1 tablespoon of olive oil, then vegetarianrecipesmag.com

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add the courgettes. Cook for 4 minutes, tossing regularly, while you finely slice the mint leaves, then stir them into the pan.

2 Toss the drained pasta into the courgette pan with a splash of reserved cooking water. Finely grate in most of the Parmesanstyle cheese and a little lemon zest, squeeze in all the juice, toss well, then taste and season to perfection with sea salt and black pepper. Dish up, finely grate over the remaining Parmesanstyle cheese and drizzle with 1 teaspoon of extra virgin olive oil before tucking in.

Calories: 430kcal

Fat: 14.5g

Sat Fat: 4.4g

Protein: 18.4g

Carbs: 60g

Sugar: 6.3g

Salt: 0.6g

Fibre: 3.7g

Garlic Mushroom Pasta Serves 2 Total 16 minutes 150g dried trofie or fusilli 2 cloves of garlic 250g mixed mushrooms 25g vegetarian Parmesan-style cheese 2 heaped tablespoons half-fat crème fraîche 1 Cook the pasta in a pan of boiling salted water according to the packet instructions, then drain, reserving a mugful of cooking water. Meanwhile, peel and finely slice the garlic. Place it in a large non-stick frying pan on a medium-high heat with ½ a tablespoon of olive oil, followed 1 minute later by the mushrooms, tearing up any larger ones.

Season with sea salt and black pepper, and cook for 8 minutes, or until golden, tossing regularly.

2 Toss the drained pasta into the mushroom pan with a splash of reserved cooking water.

Finely grate in most of the Parmesan-style cheese, stir in the crème fraîche, taste, season to perfection, and dish up, finishing with a final grating of Parmesanstyle cheese.

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Calories: 402kcal

Fat: 13g

Sat Fat: 5.7g

Protein: 16.8g

Carbs: 58.1g

Sugar: 3.7g

Salt: 0.8g

Fibre: 3.6g

WITH

JA M I E Where did you get the idea for the book?

The whole process has been a bit of a revelation. While time and money are often cited as the biggest barriers to people cooking from scratch, and I know that these are real problems as I’ve dealt with them in previous books and shows, it dawned on me that a more subtle reason is also the amount of ingredients a recipe needs. Having written the book and seen the impact on the crew while we were filming the show, I think this concept just might be the big one. Being able to pick up just a handful of ingredients and smash it in the kitchen makes things really easy. It was a bit of a eureka moment, if I’m honest Why five ingredients?

For me, five is the magic number. When I tried recipes with three and texture I was after. Using five ingredients allows a balance between simple and delicious. It’s enough ingredients to have some fun with, but not so many that you have to write a list and do a big shop.

What would you like for people to take from this book?

I want people to feel empowered by the simplicity of this concept. My belief is that this book and series will make it clear that it is totally possible to cook beautiful food, from scratch, any night of the week. I want people to feel they can have a go. I want them to understand that in life sometimes there are best friends, combinations of ingredients that just get on well and want to work together. Focusing on fewer ingredients, good technique and great cooking means you get simplicity and ease, and the outcome is hopefully lots of happy people cooking more often, and with better results.

What makes these recipes quick and easy?

For me, anything that makes you stress less is a bonus. By limiting the amount of ingredients to five — no more, no less — it’s fewer components for you to think about, and so it immediately makes the process of getting food on the table that bit easier. I’m aware that there are days where

Photography by Paul Stuart

you’ll come rushing in from work and want to eat straight away, and other days where you’ll come in, have ten minutes to bang something together, then the time to let the oven do the work while you get on with your life. So for me, the book is all about having different gears for different scenarios. Fitting simple, gorgeous, bold food, made from scratch into your own schedule — that’s what makes it quick and easy.

What is your favourite dish from the book?

I don’t think I could choose one favourite, because I think the strength of the recipes are that there are lots of different options and variations. There are some complete meals, but there’s also killer side dishes, salads, veg plates, little bakes.

5 Ingredients — Quick & Easy Food

by Jamie Oliver is published by Penguin Random House. Recipe © Jamie Oliver Enterprises Limited, Photography © Jamie Oliver Enterprises Limited,

by David Loftus (2017 5 Ingredients — Quick & Easy Food).

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THE DAILY GRIND International Coffee Day (October 1st) will once again shine a light on one of the world’s largest export. It’s time to wake up and smell the coffee...

1 CALIF IA CONC EN TR ATED COLD BREW, £ 5.9 9 , W HO LE F O O DS Cold brewing makes for a smoother coffee, one that’s less acidic, with more antioxidants to boot. We keep a carton of Califia’s 100% Arabica brew in the fridge for instant iced lattes (try it with your favourite nut milk to keep it vegan), or add a shot to morning banana nut butter smoothies for a caffeine kick-start to the day.

2 PERCOL ITALIA N-S T YLE BLACK & BEYOND COFF EE BAG S, £ 3.49, CO-OP For those moments when you haven’t the time to grind, brew and wait for the perfect rich and dark cup of Joe, Percol has launched coffee bags. Simply top with water, leave for 3-4 minutes, remove and enjoy.

3 UNION HAND-R OA S TED COF F EE NAT URAL SPIRIT W H OLEBEA N, £ 5.50, WAI TROS E The folks at Union have been sourcing, roasting, living and loving good coffee

since 2001, and to this day hand-roast all their coffee in small batches. The proof is in the taste and right now we’re loving this blend with notes of chocolate truffle, sugared lemon and toffee fudge.

dark chocolate truffles come the festive season.

4 K EEP C U P TA S T IN G N OT E S COLOU R S E R IE S, £ 2 0, UK .K EEP C U P.COM

Why spend money on hand-crafted coffee beans to ruin them with the wrong tools?

We love this stylish, sleek appliance which works on all hobs and is dishwasher safe.

A reusable coffee cup is the easiest way to help fight the world’s growing single-use plastic dependency problem.

Taking inspiration from the iconic coffee flavour wheel used by baristas worldwide, we love this series from KeepCup with sustainably sourced, biodegradable cork band.

5 CON K E R CO L D B R E W COF F E E L IQ U E U R , £30, CON K ER S P I R I T.CO.U K A complex, dark and fruity brew for espresso lovers, made with beans from Dorset’s Beanpress Coffee Co. With no additives, flavourings or thickeners added, we can’t wait to use it in our handmade

6 S T E L L A R H O B TO P 6 C UP ESPRESSO MAKER, £ 74.9 5, H A R T S OFS T U R .COM

D I D YOU K N OW ?

Fresh air is coffee’s arch nemesis. Why? Because fresh coffee is hygroscopic; it absorbs everything in its environment – oxygen, moisture and odours. Once opened, a bag of whole bean coffee starts losing its flavour after one week, and ground coffee after just 15 minutes.

The fridge, surprisingly, is one of the worst places to store fresh coffee; instead store it in a dry, stable environment, and brew within 14 days.

Or, pop it in the freezer, where its fine flavours are locked in for much longer.

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From seed to fork ...

The quality of Cirio's preserves comes from the exceptional quality of the 100% Italian raw produce grown by our 14,500 associated farmers and the extreme care we take throughout the growing, picking, processing and packaging process.

Quality controls are carried out in accordance with the Quality Assurance System and vigorous analysis is conducted throughout the entire production process; from the samples taken in the field before the harvest, to those taken on arrival at the production plant, right through to the finished product.

This is what we mean when we say traced “from seed to fork�.

CirioUK

CirioUK

@CirioUK

cirio1856.com

Francesco Cirio, Autentico Italiano dal 1856.

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completely delicious barbecued jerk pineapple tacos, with many a chargrilled vegetable thrown in there, were probably one of my favourites. Both myself and The Vegetarian (husband) live for variety, so this seemed like a great compromise, where you can fill your wraps with whatever you fancy that day. As the darker nights draw in, I’m keen to continue and follow the new seasonal ingredients as they arrive. Out with the barbecued chicory, courgettes and lettuce hearts and in will come grilled squashes, celeriac steaks and stuffed mushrooms.

Jerk Pineapple Tacos

IN THE KITCHEN WITH

Anna Barnett The rest of us might already have our blankets ready and comfort food bubbling away, but Anna’s in the garden, firing up the barbie – here’s why she thinks autumn is the best time to get grilling...

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ven with the summer months firmly behind us there’s no need to pack up the barbecue just yet. I fully intend to continue my alfresco cooking well into the winter months. When it comes to vegetarian cuisine, I find the addition of smoky flavours and the extra texture and charring that comes with barbecuing, adds an incredible and welcome layer of flavour to almost any dish.

By barbecuing your normal ingredients, whether it’s feta, gem hearts, aubergines, avocados or just finishing off poached fruit, you can achieve a completely delicious, simple meal with an extra flavour that’s difficult to replicate in the kitchen, no matter how much you use your griddle!

We spent much of the summer with friends in France, Majorca and finally, LA, where most evenings were spent working out how best to incorporate the bountiful local produce we had collected into the evening’s barbecue dinner. In early summer we played things fairly safe with homemade lentil and quinoa burgers, but by the end of the season we finished with barbecuing almost anything we could get our hands on. These

Serves 4-6 Ready in 15 mins (plus marinating time) For the Jerk Sauce: 2 tbsp all spice berries, ground ½ tsp freshly ground nutmeg ½ tsp cinnamon 3 sprigs of thyme, leaves removed 5 garlic cloves, peeled 2in of ginger, peeled 4 scotch bonnet chillies, stalk removed 2 spring onions, ends trimmed 3 tbsp brown sugar 3 generous glugs of dark soy sauce glug of olive oil generous sprinkle of sea salt flakes

coriander with your crème fraiche, add half a lime, plus zest, and a sprinkle of sea salt flakes. Keep refrigerated until ready to serve.

3 Prepare all remaining ingredients, I like to place everything in bowls so everyone can help themselves.

4 Once you’ve marinated your pineapple, heat a griddle pan until almost smoking. It needs to be super-hot (or use a BBQ). Add your pineapple segments and flip them over using tongs after about a minute and a half (long enough to make sure you get lovely dark charring). Allow to cook for the same again on the other side.

5 Wrap your tortillas in foil and place in an oven on 170C/350F/ Gas 4 for 10 minutes, just until warmed through, then serve alongside all garnishes and charred jerk pineapple.

For more recipes head to annabarnettcooks.com or follow on Instagram @AnnaBarnettCooks

Garnishes: 1 pomegranate, pearls removed 2 gem lettuces, finely shredded 2 spring onions, finely sliced 2 green chillis, finely sliced 2 limes, quartered 150ml crème fraîche small bunch of coriander, stalks trimmed small soft tacos, allow 2 per person 1 Begin by preparing the pineapple, then set to one side. In a food processor or blender blitz together all jerk ingredients then pour over pineapple segments and place in the fridge to marinate.

2 Once you’ve made your jerk sauce, blitz together half of your vegetarianrecipesmag.com

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Veggie’s guide to M O N E Y- S AV I N G MEALS Looking to tighten the purse strings this autumn?

The kitchen is the easiest place to start…

E

ating frugally doesn’t mean dull dinners, far from it; it’s about shopping smartly, to waste less, and save money as a result.

But do you know how to make your food budget go further, without compromising on taste?

We’re here to help you make better choices in the kitchen, showing you how to buy economically and efficiently, get the most out of your ingredients, save time and prevent food waste. Share your top tips for saving money with us @VeggieMagazine – our favourites will feature in the November issue.

FR I DGE H AC KS Use the ‘first in, first out’ principle; once you’ve been shopping, move older products to the front of your fridge shelves so you consume them first. Don’t give your produce the chance to be forgotten by keeping a list on the fridge door, with meal plans, recipe ideas and essential shopping lists to help use up what’s left before buying extra.

ADD I NS TA NT FL AVO UR TO C HE AP S TO R EC U PBOAR D S TAPL E S WITH THE HELP OF HE RO CO NDI ME NT S …

SHOPPIN G TACTICS Be kind to your body and wallet by only going shopping when you have energy. Hitting the aisles when you’re grumpy, tired or hungry are sure ways to add sugar-laden ready–made foods to your trolley, and they almost always cost more than homemade versions. Supermarket value ranges are usually placed on lower shelves, out of eyeline, so scan aisles carefully. Dried apricots for example, can be up to 40% cheaper when picked up in the baking section instead of the fruit and veg aisle, while condiments in the world food aisle can be half the price of branded jars.

It pays to be a savvy shopper!

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Miso paste Harissa Honey Soy sauce Sweet chilli sauce Hot mustard Sriracha Tahini / peanut butter Balsamic vinegar Mayonnaise

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US E YOU R LEFTOVE RS

“Less waste; more taste: life is better when you eat everything”

How many times have you been caught short at lunch and had to cave in to buying an expensive last-minute lunchtime meal deal? Whatever you’re cooking the evening before, make extra for packed lunches. If you’re batch cooking and want to freeze leftovers for another time, (advisable if you’re not keen to eat the same meal three days in a row!) then be sure to label Tupperware to prevent defrosted waste. No one wants curry sauce on their pasta!

Victoria Glass, author of Too Good To Waste

FO O D WA S T E TI P S Get more juice of a lemon by squeezing inside a pair of tongs, then use leftover citrus peel to water for flavoured infusions.

GO M E AT-F RE E

Fry vegetable skins in oil or bake until crispy for speedy fries.

If you’re reading this and you’re not already on the veggie bandwagon – cutting meat out of your diet is the quickest way to help reduce costs of your weekly food spend. Swap minced meat for proteinpacked lentils in bolognese sauce and use beans (black, borlotti and butterbeans work well) in homemade burger patties.

Peel ginger with a teaspoon, following the contours of the root to reduce waste.

Use leftover plain yoghurt in place of milk in cake recipes.

U S E-BY-DAT E S Culturally reinforced aversions to using food past its use-bydate attributes to millions of pounds of food thrown every day in the UK. A little common sense goes a long way; that, and remembering to trust in your sense of smell. Unless eggs float in water, they’re good to use.

OUR FAVO U R I T E TH R I F TY C O O K BOOKS

One Pound Meals by Miguel Barclay (£14.99, Headline)

Add a small slice of bread to jars of sugar to absorb moisture and prevent clumping.

Add hulled strawberry tops to boiling water with fresh mint leaves for homemade infused tea – strain after 4-5 minutes.

The Savvy Cook by Izy Hossack (£14.99, Octopus)

Save With Jamie by Jamie Oliver (£23, Penguin)

TU R N T HE PAGE FO R MI GU E L’ S O NE PO U ND M EA L S vegetarianrecipesmag.com

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These money-saving recipes from Miguel Barclay, aka The £1 Chef, promise to feed the family for under a pound per head. Each recipe here makes enough for one portion, so simply multiply the ingredients to suit your numbers.

Goan Cauliflower Curry Per serving: 218 cals | 9g fat

Serves 1 Ready in 25 mins ¼ cauliflower ¼ white onion, sliced 1 tsp curry powder 1 tsp turmeric 1 tsp plain flour 200ml milk handful of spinach olive oil salt and pepper 1 Cut the cauliflower into individual florets and gently pan-fry them with the onion in a splash of olive oil over a medium heat. After about five minutes, add the curry powder, turmeric and flour, season well with salt and pepper then fry for a further minute until the onion is soft.

2 Slowly add the milk, stirring to create a sauce, then simmer gently for 15 minutes, stirring occasionally. One minute before serving, add the spinach and stir it into the sauce, allowing it to wilt slightly. Serve in a shallow bowl and enjoy.

Falafel Burger Per serving: 544 cals | 13.9g fat

Serves 1 Ready in 45 mins 100g chickpeas (from a 400g tin), drained ½ carrot 1 spring onion 1 tsp ground cumin ½ tsp dried parsley 1 free-range egg, beaten 70g plain flour, plus extra for dusting 28ml cold water few slices of tomato few lettuce leaves

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few slices of red onion olive oil salt and pepper 1 Put the chickpeas, carrot, spring onion, cumin and parsley in a food processor or blender and pulse just a few times to make a rough paste. Tip the mixture out into a bowl, season well with salt and pepper, then stir in half the beaten egg and two teaspoons (about 10g) of the flour to give the falafel mixture a firm, mashed potato consistency (adding a little more flour if necessary).

2 Split the mixture into two and form into patties. Pan-fry the patties in a splash of olive oil over a medium heat for 10 minutes, turning after about five minutes, until golden brown on both sides. While the falafel patties are cooking, make the pitta bun.

Mix the remaining 60g flour, cold water and a pinch of salt in a bowl to form a dough.

Dust the worktop with a little flour, then knead the dough on the worktop for a few minutes until smooth. Roll it out into a 15 x 5cm oval shape. Heat a dry frying pan over a high heat, add the pitta and cook for about two minutes on each side, until nicely toasted.

3 Assemble your burger by folding the pitta around the two patties and placing tomato slices, lettuce leaves and red onion between each layer.

Baked Goat’s Cheese Frittata Per serving: 408 cals | 32.1g fat

Serves 1 Ready in 25 mins 2 free-range eggs, beaten 1 tbsp crème fraîche handful of kale a few slices of goat’s cheese salt and pepper

1 Preheat your oven to 190C/375F/Gas 5. Combine the eggs in a bowl with the crème fraîche and kale. Season with salt and pepper and pour the mixture into an ovenproof dish.

2 Top with slices of goat’s cheese and bake for about 20 minutes, until the top of the frittata starts to turn golden brown.

Griddled Vegetable Ragu Per serving: 464 cals | 35.2g fat

Serves 1 Ready in 30 mins ¼ aubergine, cut into 1cm-thick slices 1 courgette, cut lengthways into 2mm-thick slices ¼ red onion, roughly diced 1 garlic clove, sliced 200g chopped tomatoes (from a 400g tin) olive oil salt and pepper 1 Toss the aubergine and courgette slices in a bowl with a splash of olive oil and a pinch of salt. Preheat a dry griddle pan over a high heat, then add the aubergine and cook in the griddle pan until soft and charred on both sides.

2 Meanwhile, pan-fry the onion in a splash of olive oil over a medium heat until soft but not coloured.

Roughly dice the griddled aubergine and add it to the pan, and as soon as the onion starts to colour, add the garlic.

Cook for a further minute, then add the chopped tomatoes.

Simmer for a few minutes to thicken the sauce and season well with salt and pepper.

3 While the sauce is simmering, griddle the courgette slices.

Once the slices are charred on both sides, arrange them on a plate and top them with the aubergine ragu.

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SIMPLY DOES IT Is it any surprise that Cheddar holds the biggest share of the cheese market in Britain? Make the most humbling of meals extraordinary, with these classic blends…

1. Mexicana Original Hot Cheese, £2, Asda

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True to its name, this fiery blend of spicy bell and jalapeno chilli peppers, takes classic Mexican cuisine to a new level – try it in tacos, fajitas and enchiladas for extra bite.

2. Godminster Organic Vintage Cheddar, £4.99, Ocado Matured for up to 12 months in the Bruton farm in Somerset, pickled cucumbers cry out for this creamy, certified-organic truckle. It’s the Cheddar to compare all others to, and a key player in the cheese board selection.

3. Castello Tickler Extra Mature Cheddar, £4, Tesco

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Made in the heart of Devon, Tickler, with its delicious tang, subtle sweetness and crumbly texture is destined to make the best cheese toastie. Keep it simple with thick slices of sourdough and a spoonful of sweet onion chutney for dunking.

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4. Waitrose Duchy Organic Mature Cheddar cheese, £3.85, Waitrose This complex, well-rounded Cheddar is made in Devon’s Taw Valley, using milk from dedicated organic farms. It pairs particularly well with a spicy chilli jam and dense rye bread.

5. Applewood Smoked Cheddar Cheese, £2.10, Tesco This West Country Cheddar is smooth and creamy and makes the best smoked mac’n’cheese. Top with crispy fried onions for comfort food perfection.

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LOW CAL, HIGH COMFORT Add layers not pounds this autumn with fresh and light meals that offer comfort, while keeping your weight on track…

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Chilli-Roasted Sweet Potato, Cauliflower, Rocket & Ricotta Per serving: 286 cals | 14g fat

Tabouleh Flatbreads with Baba Ghanoush

Serves 4 Ready in 30 mins

Per serving: 279 cals | 11g fat

250g sweet potato, cut into 3cm cubes 750g cauliflower, broken into florets 2 tsp chilli flakes 5 thyme sprigs, leaves picked 2 tbsp olive oil 100g rocket 1 quantity Pomegranate, Mint and Coriander Dressing (see opposite) 50g ricotta or feta cheese, crumbled salt and freshly ground black pepper 1 Preheat the oven to 200C/400F/ Gas 6. Line a large baking tray with foil. Toss the sweet potato and cauliflower with the chilli flakes, thyme and olive oil. Spread in an even layer on the baking tray, season generously and roast for 20 minutes.

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2 When cool, toss with the rocket and half of the dressing and finish with the ricotta or feta cheese.

vegetarianrecipesmag.com

Serves 4 Ready in 1 hr, 10 mins 30g bulgar wheat 100g flat-leaf parsley, finely chopped 40g mint, leaves picked and finely chopped 350g cucumber, halved, deseeded and diced 100g cherry or baby plum tomatoes, halved juice of 1 lemon 1 tbsp olive oil 2 Lebanese flatbreads, or pitta breads, halved Âź jar sweet pickled red onions or 3 spring onions, finely chopped, to garnish salt and freshly ground black pepper

For the baba ghanoush; 2 medium aubergines 1 head of garlic 1½ tbsp tahini 1 tbsp olive oil 1 First, make the baba ghanoush; the flavour is best when this is done the night before you want to serve it. Char the aubergines over the naked flame of a gas hob for about 30 minutes, until the skins are crisp, brittle and totally blackened, and the centre so soft the aubergines are collapsing in on themselves. Transfer to a bowl, cover in cling film and allow to cool completely. Preheat the oven to 200C/400F/Gas 6.

2 Wrap the garlic in foil, place on a baking tray and roast for 40 minutes. Gently peel the skin from the aubergines and place in a bowl. Squeeze the soft flesh from the garlic cloves and mash it into the aubergine. Add the tahini and olive oil and beat everything together until you have a nice smooth purĂŠe. Season to taste.

3 Boil the bulgar wheat in salted water for 15 minutes. Refresh under cold water to stop the

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cooking process and set aside to drain thoroughly. Transfer the bulgar to a large bowl and stir in the parsley, mint, cucumber and tomatoes. Dress with the lemon juice, olive oil and a good pinch of salt and pepper.

4 Heat the flatbreads in a moderate oven and serve stuffed with the tabouleh and baba ghanoush and garnished with sweet pickled red onion.

Roasted Vegetables & Giant Couscous Per serving: 255 cals | 11g fat

Serves 4 Ready in 30 mins 1 aubergine 2 courgettes 2 peppers 1 red onion, finely sliced 2 rosemary sprigs, leaves picked 5 thyme sprigs, leaves picked 3 tbsp olive oil 1 vegetable stock cube 100g giant couscous 1 and ½ tbsp Salsa Verde Dressing (see opposite) 5g flat-leaf parsley leaves, finely chopped, to garnish salt and freshly ground black pepper 1 Preheat the oven to 200C/ 400F/Gas 6. Line two large baking trays with foil and set aside.

Chop the aubergines, courgettes and peppers. Put the vegetables in a large bowl, along with the sliced red onion, herbs and a generous pinch of salt and pepper. Add the olive oil and use your hands to gently toss the vegetables, ensuring they are thoroughly coated. Spread in an even layer on the baking trays and roast for 20-25 minutes.

2 Meanwhile, bring a pan of water to the boil along with the stock cube. Add the couscous and cook for 10-12 minutes, until al dente. Drain under cold water and set aside.

3 When the vegetables are roasted, allow to cool slightly, then mix with the couscous.

Dress with the salsa verde, garnish with chopped parsley and serve.

BOOKSHELF Skinny Salads

by Kathryn Bruton (Kyle Books, £14.99).

Photography: Laura Edwards

D RE SS I NGS C A N T R A NS FO R M S I MPL E I NGR E DI E N TS INTO S O ME T H I NG R E AL LY S PEC I AL …

SALSA VERDE DRESSING Per tbsp: 33 cals

Makes 325g 1 garlic clove 4 cornichons 2 tbsp capers 40g flat-leaf parsley 20g mint 10g dill 10g tarragon zest and juice of 1 lemon 6 tbsp olive oil 3 tbsp red wine vinegar 1 ½ tbsp Dijon mustard salt and freshly ground black pepper 1 Finely chop the garlic and place in a mini food-processor. Add the cornichons, capers

and pulse until roughly chopped. Add the remaining ingredients, along with two tablespoons of water, and pulse a few more times to roughly chop the herbs. Season to taste and refrigerate until needed. Stored in the fridge, it will keep for up to one week.

POMEGRANATE, MINT & CORIANDER DRESSING Per tbsp: 34 cals

Makes 150ml 1 tsp cumin seeds 2 tbsp olive oil 1 ½ tbsp pomegranate

molasses 1 tbsp Dijon mustard ½ tsp agave nectar juice of 1 lime and zest of ½ 50g pomegranate seeds 5g each mint and coriander, finely chopped salt and freshly ground black pepper 1 Toast the cumin seeds in a dry frying pan for a couple of minutes. Pound using a pestle and mortar and grind to a rough powder. Transfer to a bowl, add the remaining ingredients and whisk together. Season to taste and refrigerate until needed. This will keep for up to one week.

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EAT

EIGHT

ways to use up leftover bread 24 million slices of bread are thrown out by British households every day – commit to ending food waste and saving money with these waste-saving recipes

Sweet Crumb Topper Blitz 4 slices of bread or brioche into breadcrumbs; add to a bowl with 3 tbsp of melted butter, 4 tbsp of brown sugar and 1 tbsp of cinnamon; toss to combine. Spread the mixture thinly on a baking tray lined with greaseproof paper and place under a hot grill until the sugar has turned golden. Allow to cool and smash up with a rolling pin; serve on top of ice cream.

Bread & Butter Pudding A classic British pud made all the better thanks to stale bread! Heat oven to 140C/300F/Gas 2 and grease a small ovenproof dish with butter.

Stir a pot of fresh custard together with 150ml whole milk. Trim the crusts from 140g white bread, cut into triangles, then place in a large bowl with 50g raisins. Pour over the custard mixture, then mix together so everything is coated. Spoon the mixture into the dish and bake for 30-35 mins. Sprinkle a thin layer of demerara sugar on top; place under a hot grill for 1-2 mins until the sugar caramelises. (EASY SWAP: if you don’t like raisins, add chocolate chips and orange zest) Savoury Crumb Topper Blitz any leftover bread into breadcrumbs, with a handful of walnuts, some fresh parsley stalks, a garlic clove and seasoning. Freeze the mixture and use to top pasta bakes in the final 10 minutes of baking, until golden brown, or sprinkle on top of buddha bowls, soup or risotto before serving.

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Left Over Bread.indd 24

1 2 3

4

56 7 8

Beetroot Burger Mix 200g of cooked and grated beetroot, 200g crumbled feta, 2 spring onions, 2 eggs, 100g fresh breadcrumbs and a small handful of chopped fresh dill and mint leaves. Shape the mixture into 8 patties and fridge until chilled. When ready to cook, heat oil in a pan and fry the patties for 3-4 minutes each side.

French Toast Heat a frying pan with a large knob of butter; add 2 tbsp sugar, 1 free-range egg, 100ml milk and a pinch of cinnamon and ground nutmeg, stir to whisk and add a thick slice of bread, turning over to soak up the liquid. Once the bread is full, allow to fry for another minute to crisp up. Serve with a spoonful of yoghurt and chopped, seasonal fruit.

Panzanella Tear 200g of stale ciabatta into 3cm pieces and place on a tray to dry. Place 600g of roughly chopped, ripe tomatoes into a bowl and season with salt and pepper.

Rinse a small handful of capers and add to the bowl along with one small diced red onion, a drained jar of chopped chargrilled red peppers, and the ciabatta. Toss the mixture together with your hands, then stir in 2 tbsp of red wine vinegar and 5 tbsp of extra virgin olive oil. Add fresh basil leaves before serving and taste for seasoning.

Romesco Sauce Blitz a thick slice of crusty bread with 1 large tomato, 3 garlic cloves, 15 blanched almonds, 1 deseeded red pepper, 100ml olive oil, 2 tbsp red wine vinegar, 1 tbsp smoked paprika, salt and pepper. Serve as a dip for crudites, spread on crackers or warm through with griddled vegetables or roast potatoes.

Illustration by Alice Cleary (aliceclearyillustrated.com)

Bread sauce Simmer 600ml milk with 50g butter, 1 onion studded with 4 cloves, 6 peppercorns, 1 bay leaf and a garlic clove for 15 minutes. Strain and return the liquid to the pan with 120g breadcrumbs and simmer for a further 5 minutes, seasoning to taste.

08/09/2017 12:18

VEGGIE ISSUE 108 OCT 2017_VEGGIE 08/09/2017 14:17 Page 39

Dairy Free FOR A DAY

Could you ditch dairy in favour of plant-based alternatives?

How about for just 24 hours? Registered nutritionist Rhiannon Lambert tells us why there’s never been a better time to go dairy-free R H I A N N O N’ S DA I RYF R E E A DV I C E

Swap cow’s milk for plant-based alternatives This one is the most obvious, but not everyone realises that if a recipe calls for milk, it’s usually no problem to just replace it with your favourite non-dairy alternative. When it comes to things like tea, coffee and cereal, you may have to try a few types until you find the combination you like.

Swap mozzarella for grilled tofu Cheese is definitely the most difficult thing to replace when you’re on a dairy-free diet, but grilled tofu mimics the chewy texture of mozzarella remarkably well. It won’t melt though, so use it in things like

sandwiches and stick to specialty non-dairy ‘cheese’ for meals like pizza.

Swap butter spread for avocado You might use butter as a spread almost every day, but you have a whole lot of (even tastier) options when it comes to something dairy-free and delicious to put on sandwiches and toast, including avocado.

Swap milk chocolate for dark chocolate Hallelujah! Some good-quality dark chocolate should not contain milk, however always check the ingredients list. There are also lots of dairy-free chocolate brands now appearing on the shelves.

Swap Parmesan-style cheese for nutritional yeast Yes, it has a weird name, but vegans swear by the savoury, salty taste of nutritional yeast for adding a flavour hit to almost any dish. Sprinkle it on sandwiches, use it in pesto and pasta and even add it to salads.

Swap creamy dips for hummus, guacamole or salsa No need to feel left out on a dairy-free diet when everyone’s tucking in to chips and dips. Just go for dairy-free substitutes like hummus, guacamole or salsa.

Remember to check the ingredients of the chips for cow’s milk, though, as some crisps may include dairy.

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08/09/2017 12:11

LIVE IN AG T

Cacao Layered Overnight Oats Per serving: 336 cals, 5.9g fat

Serves 1 Ready in 5 mins 1 red apple, grated 30g rolled oats 1 heaped tsp of unsweetened cacao powder 100ml Rice Dream Vanilla 5 raspberries (frozen or fresh is fine) 1 small banana 30g blueberries 6-8 unsalted whole almonds 1 Put the grated apple, oats and cacao powder into an empty jar (a jam jar or anything of this size will suffice) and add the Rice Dream Vanilla. Mix together well, ensuring there are no lumps.

2 Put half the mixture into the jar, add the raspberries and spoon in the other half of the mixture. Cover, refrigerate and leave overnight.

3 Serve with banana, blueberries and almonds.

Tex Mex Sweet Potato Salad Per serving: 473 cals, 22.5g fat

Serves 4 Ready in 40 mins 600g sweet potatoes, peeled and cut into even chunks 2 tbsp extra virgin olive oil 1 tsp chilli flakes 1 tbsp paprika 400g can black beans, drained and rinsed 198g can sweetcorn (aim for no added salt/sugar) 2 avocados, chopped 2 large tomatoes, chopped 1 small red onion, thinly sliced 1 small pack coriander, roughly chopped juice 1 lime 1 Heat your oven to 200C/400F/ Gas 6. On a baking tray, toss the sweet potato in one tablespoon of the oil with the chilli flakes, paprika, sea salt and pepper. Roast for 30 minutes, until tender.

2 Once the sweet potato is nearly ready, combine the remaining ingredients in a large bowl with the remaining one tablespoon oil and season well. Mix those ingredients into the sweet potato well, but take care to avoid squashing the avocado.

3 Tip: This meal is easy to take on-the-go as a packed lunch. The beans provide a source of fibre as well as protein and will help to keep you full due to it containing a variety of nutrients.

40.5g P ROT E I N P E R SE RVI NG

Thai Tofu Curry Per serving: 851 cals, fat 24.5g

Serves 2 Ready in 35 mins 100ml Coconut Dream 1 tbsp red Thai curry paste 230-250g firm tofu, chopped 100g tenderstem broccoli 50ml coconut cream ½ tbsp brown sugar 100g baby spinach lime juice to taste 300g wholegrain rice, or similar to serve finely sliced red chilli, to garnish 1 Heat one tablespoon of the Coconut Dream in a large frying pan over a medium heat, then add the curry paste and cook for one minute, stirring.

2 Add the tofu to the pan and stir over a high heat for about three minutes. Meanwhile, trim the Tenderstem broccoli and pour over boiling water to cover. Leave for a minute or two while the tofu is cooking, then drain well and add to the pan.

3 Add the remaining Coconut Dream, coconut cream and sugar. Bring to the boil, reduce to a simmer and cook for about five minutes until the tofu is heated through. Meanwhile, heat the rice according to the packet instructions.

4 Stir the spinach through the curry and cook until wilted, about 1-2 minutes. Taste and season with salt, pepper and lime juice, then serve with the rice. Feel free to add extra roasted veg on the side instead of, or in addition to, the rice.

Rhiannon Lambert has designed a balanced meal plan for plant-based milk alternative Dream’s 21 Day Challenge, making it easy to cut dairy from your diet. Visit mydairyfreedream. com/21daychallenge to download your Dream Challenge pack.

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08/09/2017 12:11

Veggin' out WITH LUCY PORTER

Lucy isn’t a fan of pumpkins – fact! Luckily for her we’ve got plenty of inspo on how to use her seasonal squashes over on page 57 In our house, orange is the new black. When autumn arrives, I rediscover my love of squashes; one of my favourite simple dishes is roast butternut squash with feta and thyme.

I have sought out acorn squash – which is really tasty, and even sweeter than the butternut variety, and onion squash – which is softer, and easier to work with than other types.

The only autumn vegetable I don’t get on with is the pumpkin.

It’s a shame because the kids love carving them into lanterns, but then we’re left with all that pulpy flesh that doesn’t really taste of anything. I’ve tried loads of different things with it: soups, stews, curries – but none of them have been a big success.

I made a very memorable pumpkin

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risotto; sadly only memorable because after I served it up, my daughter said very quietly, “Mummy, it looks like someone’s been sick on the plate.” We had cheese sandwiches instead and never spoke of it again. Even worse was when I made Pumpkin Pie – we all bit into the delicious, sweet pastry and sighed with pleasure, then we got to the runny, weird pumpkin filling and spat it out into our napkins.

I do like roasting the seeds, they’re delicious if you cover them in celery salt and bake them for about half an hour.

I have also discovered, thanks to the internet, that you can use pumpkin flesh to make lots of

beauty products: hair conditioner, body lotion, exfoliating scrubs. I tried to make a scrub, by mixing up the pumpkin flesh with a load of sugar. It did make my skin really smooth and soft, but it did leave me orange and smelling of pumpkin – which only reminded me how much I hate the stuff.

As much as I hate waste, I am starting to accept that I may have to throw away the pumpkin innards after carving. Alternatively, we could make tiny-yet-terrifying butternut squash lanterns.

For a really spooky Halloween, or I could just cover myself in pumpkin scrub and pretend I’m Donald Trump. Now that would be truly terrifying.

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08/09/2017 10:37

VEGGIE ISSUE 108 OCT 2017_VEGGIE 08/09/2017 14:17 Page 43

EAT WELL ALL

Autumn

Reap the rewards of this abundant season and cook up your colourful crop with these rustic recipes from veg box pioneers, Abel & Cole Swede & Coconut Daal This Anglicised daal is cosier than a pair of slippers and tastes miles better, too. Serve with rice, fried onions and naan bread.

Serves 4 Ready in 30 mins olive or coconut oil 210g finely diced swede, carrot or squash 2 bay leaves 1 whole red chilli 1 cinnamon stick 280g red lentils or yellow split peas, rinsed 1 onion, finely diced, or 6 garlic cloves, chopped 1 tbsp freshly grated ginger 2 tsp cumin seeds 1 tsp ground coriander 350ml coconut milk 1 litre water 1 lime or lemon, zest and juice

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a handful of dessicated coconut and/or almonds, toasted a large handful of fresh coriander sea salt and freshly ground pepper 1 Gloss a large hot pan with a little oil. Add your diced swede, carrot or squash and season.

Sizzle till just softened and starting to colour a bit.

2 Add the bay leaves, chilli and cinnamon stick. Swirl in the lentils, onion or garlic, ginger, cumin and coriander. Pour in the coconut milk and water and pop a lid on. Simmer for 45 minutes or until all the liquid is absorbed into the lentils. Give it a good stir every 10 minutes or so.

Trickle in a little more water as and when needed. Add more spices if you like and season with salt and pepper.

3 Finish with a hit of lime or lemon zest and a squeeze of juice, toasted coconut and/or almonds, and fresh coriander.

Pulled Pumpkin Grab your coat, you’ve pulled… pumpkin. You’ll be pulling like a pro before the end of this one and what makes it a dream is the fact that it’s easy as pie.

Serves 4 Ready in 40 mins 1 pumpkin a drizzle of olive oil a handful of fresh thyme, leaves only 1 chilli, finely chopped barbecue sauce sea salt and freshly ground pepper 4-6 burger buns or rolls, to serve coleslaw, to serve 1 Preheat your oven to 200C/400F/Gas 6. Halve your pumpkin horizontally and scoop out the seeds. Rub the inside all over with oil, then season with salt

EAT

and pepper. Place your seasoned pumpkin, cut side up, on a baking tray on the top shelf of your oven and roast for 30 minutes.

2 After 30 minutes (or when all the moisture has been cooked off), the flesh should be rich and dense.

3 Pull the flesh and toss in a bowl with thyme, chilli and barbecue sauce. Serve in a bun with crunchy slaw.

Jewelled Chocolate Torte A showstopper of a cake, this rich, dark chocolate cake has a moreishly squidgy middle.

A big scattering of pomegranate seeds adds a splash of colour and juiciness.

Serves 6 Ready in 50 mins sunflower or olive oil, for greasing

200g dark chocolate (70%) 150g unsalted butter, at room temperature 150g caster sugar 4 free-range eggs 2 tbsp plain flour 1 level tsp ground cinnamon 35g ground almonds 1 pomegranate crème fraîche, to serve 1 Heat your oven to 180C/350F/ Gas 4. Brush the bottom and sides of a 20cm loose-bottomed cake tin with oil. Line the base of the tin with baking paper.

2 Break up the chocolate and put it in a heatproof bowl. Half-fill a pan with boiling water, pop the bowl in the pan so it sits on top but the water doesn’t touch the bottom of the bowl. Gently heat for 2-3 minutes until the chocolate melts.

3 In a bowl, beat the butter and sugar together with an electric beater or a wooden spoon for 2-3 minutes, till pale and fluffy. Beat

the eggs in a separate bowl. A little at a time, add the eggs into the butter and beat well. If the mix looks like it’ll curdle, add a spoonful of the flour.

4 Sieve the flour into the mix with the ground cinnamon.

Add the melted chocolate and ground almonds. Use a flexible spatula to lift and fold the cake mixture together.

5 Scrape the cake mixture into the tin. Bake for 25-30 minutes till it’s just set with a little wobble in the middle and has formed a crust. Leave the cake to cool in the tin. Pop it in the freezer overnight (this helps make the texture fudgy). Or, freeze for up to one month if you really want to get ahead.

6 Defrost the cake for a few hours before serving. Slather the crème fraîche over the top of the cake. Quarter the pomegranate. Scoop out the seeds. Scatter them over the cake and serve.

BOOKSHELF Recipes taken from How To Eat Brilliantly Every Day by Abel & Cole (£18.99, Ebury Press) Photography by Gary Congress

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F I R E S ID E

FEASTING As the clocks go back, we crave comforting veggie feasts, that will nourish and celebrate the bountiful season’s harvest.

Ready to embrace the chill in the air? We certainly are!

Leek & Smoked Cheese Macaroni Per serving: 924 cals | 41.3g fat

Serves 4 Ready in 50 mins An invigorating dinner, this goes well with salad or a generous helping of wilted greens. Make more than you need, as this freezes well either before or after it is baked.

400g macaroni drizzle of olive oil 40g butter 4 small leeks (about 400g), washed and shredded 4 heaped tbsp plain flour 800ml milk 200g smoked Cheddar, grated, plus extra for topping 2 tsp Dijon mustard, or to taste 4 tbsp breadcrumbs (optional) salt and pepper 1 Heat the oven to 200C/400F/Gas 6. Boil the macaroni in a pan of salted water until nearly cooked.

It should be slightly too al dente to eat. Drain and toss in a little olive oil to stop it sticking together.

2 While the pasta is cooking, melt the butter in a small pan on a low heat. Add the leeks and cook gently until soft, about seven minutes, stirring now and then. Add the flour and stir over a low heat for two minutes, then gradually

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stir in the milk (a whisk helps avoid lumps). Add the cheese and heat gently, stirring, to thicken the sauce and melt the cheese. Season to taste with mustard, salt and pepper.

3 Combine the pasta with the leek mixture and transfer to a baking dish. For extra veg, stir through some blanched and chopped kale, cabbage, spinach, chard or broccoli if you like. Sprinkle over a little more cheese and the breadcrumbs, if using, and bake for about 20 minutes, until golden on top.

Squashy Bottom Soup Bowls Per serving: 1,426 cals | 142.3g fat

Serves 4 Ready in 1 hr 10 mins This easy-to-make soup doesn’t even require any bowls – just eat it straight out of the shell, saving on the washing up and adding to the entertainment. It’s a great child-pleaser and has endless variations with different garnishes – some fried shiitake or chestnut mushrooms would up the earthy autumnal feel.

4 small squash (onion squash is ideal) 300g Cheddar, grated 100g vegetarian Parmesan-style cheese, grated 40g butter

few gratings of nutmeg 4 small thyme sprigs 800ml double cream salt and black pepper 1 Heat the oven to 190C/375F/ Gas 5. Slice the tops off the squash and scoop out the seeds and pulp, then place the squash bowls, cut-side up on a baking tray (reserve the lids).

2 Divide the cheeses and butter between the squash and add a grating of nutmeg and a small sprig of thyme to each, then pour in the cream to two thirds of the way up each squash bowl. Season with generous amounts of black pepper and salt – bear in mind the saltiness

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of the cheeses you use.

3 Put the lids on, place on a baking tray and bake for 45 minutes to 1 hour, depending on the size of your squash, until tender. Eat by mixing the soft squash flesh into the hot cream.

VA R IAT IO N Serve this in a large single squash, such as a crown prince. Treat it like a large fondue pot, dipping in toast soldiers or leftover roast potatoes. You will need to up the cooking time – this will take at least 1 hour, and it’s worth reducing the oven temperature to 180C/350F/Gas 4 and wrapping the squash loosely with foil so the outside doesn’t brown too much before it cooks through. The flesh should give to the tip of a knife.

Squash & Black Bean Chilli Per serving: 428 cals | 12.9g fat

Serves 4 Ready in 50 mins Either stuff a whole squash with the chilli, or dice and roast the squash and add it the chilli. The latter opens up a whole variety of serving suggestions: eat it with rice or in a baked potato; top it with a dollop of soured cream, some spicy tomato salsa or some guacamole; stuff it in a taco with some grated cheese; or spread it over a tortilla. If you are stuffing the squash you will need to use one that is a suitable size and will hold its shape when cooked, such as onion squash.

1 medium squash 2 tbsp olive oil, plus extra for roasting 1 large onion, chopped 4 celery sticks, finely chopped 1 red pepper, deseeded and chopped 1 green pepper, deseeded and chopped 3 large garlic cloves, crushed 1-2 tsp crushed chipotle chillies 1 tsp dried marjoram or handful of fresh oregano 2 bay leaves 2 tsp ground cumin 1 x 400g can chopped tomatoes 2 x 400g cans black beans, rinsed and drained juice of 1 lime small bunch of coriander, finely chopped salt and black pepper grated cheese and/or soured cream, to serve (optional) 1 Heat the oven to 180C/350F/ Gas 4. If stuffing a whole squash, cut it in half, scoop out the seeds and pulp, and stuff each half; or roast the squash in chunks if adding to the chilli.

Heat the oil in a large heavy pan over a medium-high heat. Add the onion and celery. Reduce the heat to medium, and cook, stirring occasionally, for about 10 minutes until soft. Add the peppers and continue cooking for a further 10 minutes or so, stirring frequently.

2 Stir in the garlic, and cook for another minute. Add the chilli, 1-2 tsp of salt, 1 tsp of black

pepper, the herbs and cumin. Give everything a good mix then add the tomatoes. Simmer, uncovered, for about 30 minutes.

3 Stir in the beans and continue to simmer for a further 10 minutes.

Remove the bay leaves, stir in the lime juice and coriander and adjust the seasoning to taste. If using roast squash, add it now, heat through, and then serve. If stuffing a whole squash, fill each roasted squash half with the filling mixture. Top with grated cheese or soured cream (or both), if you like.

Toffee Apples Per serving: 568 cals | 10.7g fat

Serves 4 Ready in 25 mins 4 Pink Lady apples 400g caster sugar 50g salted butter 3 tbsp golden syrup 1 tbsp cider vinegar 100ml water 4 thick wooden sticks

NO CAMPFIR E IS COMPL E T E WIT H O UT T H E ICO N IC A ME RICA N T RE AT. H ERE’S OU R VEG AN-F RI E NDLY SH O P P I NG LI ST…

+ Ombar Coco Mylk 70g sharing bar, £2.99, Waitrose

+ Dandies Vegan Marshmallows, Vanilla, £5.60, goodnessgoodies.co.uk

= Lotus Biscoff Caramelised Biscuits, £1.25, Sainsbury’s

TH E P E RF EC T S’ M O RE

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1 Place the apples into a large heatproof bowl and cover with boiling water. Leave for a few minutes, as this will help the sugar syrup stick better. Remove the apples and dry with kitchen paper. Remove the stalks of the apples and push the wooden sticks through the top to create the handle.

2 Add the remaining ingredients into a heavy-based saucepan with deep sides. Line a baking tray with parchment paper for when the apples are ready. Heat the sugar mix on a medium-low heat and let it bubble away for 10 minutes.

The most accurate way to know when the sugar syrup is ready is to use a cooking thermometer; you want the sugar syrup to reach 143-150C. Or alternatively if you do not have a thermometer you can place a small amount of the mixture into a bowl of cold water and if it separates into threads that are hard but not brittle, then it is ready.

3 Once the sugar syrup is ready, turn off the heat and keep stirring to remove all the bubbles and to cool it down slightly. If the sugar syrup is too hot then it will run off the apple so you need to wait until the mixture looks like syrup with no bubbles, which is around 120C. 4 Carefully place your apple with the wooden stick into the sugar syrup and tilt the pan to get best coverage for your apple. Keep rotating the apple in the mix to coat. Hold the apple above the pan and keep rotating until the sugar cools and holds its shape better. When you think it’s holding well, place the apple onto the lined tray to cool. Repeat the process with the remaining apples.

Baked Potatoes with Cheesy Kale Filling Per serving: 382 cals | 14.7g fat

Serves 4 Ready in 1 hr 30 mins Baking potatoes aren’t, as some people believe, a type – the name refers to the size. Floury potatoes give the fluffiest insides when baked, but all varieties work for this comforting, low-effort meal.

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4 baking potatoes (250300g each) olive oil 2 good handfuls (about 50g) curly kale leaves, stripped from their stems 150g mature Cheddar, grated salt and black pepper 1 Heat the oven to 190C/375F/ Gas 5. Put the potatoes in a baking dish and prick them a few times with a sharp knife. Rub the skins all over with a little olive oil and sprinkle with sea salt. Bake for 1-1½ hours, depending on size, until the insides are tender and the outsides crisp.

2 Meanwhile, boil the kale for four minutes in salted water. Refresh in cold water, drain well, chop and set aside. When the potatoes are ready, remove them from the oven and leave until just cool enough to handle.

3 Slice off the tops (serve them with the potatoes), and use a teaspoon to scoop out most of the insides, being careful not to break

the skin. Put the flesh in a bowl and mash with the kale and three quarters of the cheese. Season with salt and pepper to taste.

4 Spoon the mixture back into the skins, scatter over the remaining cheese and return to the oven for about 15 minutes, until the cheese is golden and bubbling.

NO T I M E TO COOK ?

LE T T HE OV E N DO T HE WOR K …

VARI ATI ON

VBites 48-Piece Party Pack, £13.99, vbitesfoods.com

* Replace the kale with chard, spinach, mashed broccoli, sliced leeks, shredded cabbage or Brussels sprouts. * Mash a dash of soured cream or crème fraîche or a scoop of cream cheese in with the filling. * Try a goat’s cheese or a blue cheese instead of the Cheddar. * Swap the potatoes for sweet potatoes; they don’t take as long to cook – about 40 minutes for small ones and up to an hour or more for really large ones.

Recipes from riverford.co.uk/recipes

Fry’s Original Hotdogs, £3.49, Ocado

VEGGIE ISSUE 108 OCT 2017_VEGGIE 08/09/2017 14:17 Page 51

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VEGGIE ISSUE 108 OCT 2017_VEGGIE 08/09/2017 14:17 Page 54

EAT

SPICE NIGHTS Friday night is curry night, right? Feed the family a veggie feast in minutes with these handy kitchen short cuts...

1 3 G E E TA’S M A N GO & CH I L L I C H U T N E Y, £2 , S A I N S BU RY ’ S 1 T EFAL M A D R A S CH A PATI PA N, Even the tastiest of curries sometimes need a lift and this sweet £ 14.9 9, JO HN LE WIS and spicy blend, made with 53% A non-stick, rimless pan with a mango, is our condiment of choice. bakelite handle that’s suitable for If you’ve got any paneer or tofu oven temperatures of 175C for up to use, it makes the perfect to one hour. So, once your stack sticky marinade. of homemade chapatis are ready, they can keep warm until 4 M I C R O P L A N E M A S T E R S E R IE S everyone is at the table.

COA R S E B L A D E , £ 3 4.9 5, DIV ER T I M EN T I.CO.U K 2 BART H OT CU R RY P OW D ER , £ 1.79, WAITRO S E Every good curry sauce starts with onion and plenty of garlic and ginger, You don’t need an arsenal of spices but these can be a faff to prepare. We to create a fragrant feast with this use our trustee Microplane for it all, cheat’s blend of coriander, turmeric, (it even grates the onion if you can cumin, chilli, fenugreek, garlic, salt, put up with the tears!) for easy, fennel, ginger and black pepper. fuss-free prep.

5 T H E GR O OV Y FO O D CO M PA N Y O R GA N IC V IR GIN CO CO N U T O IL , £ 4.9 9, T ES CO Made from the fresh flesh of hand-picked coconuts, this unrefined virgin coconut oil has a naturally high smoking point, perfect for crispy onion bhajis and samosas.

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“Lovely nurturing root veggies like carrots, pumpkin, squash and lentils are perfect for autumnal roasting�

h s a u q S e O AND Courgett O g n a d n e R

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HEALTHY HEART HAPPY MOOD Orange foods can help revive your vitality this autumn, here’s how…

E

ver heard the saying ‘eat a rainbow’? Far from being an old wives tale, it’s pretty strong advice when it comes to the kind of nutrient-packed foods we should be adding to our plates for optimum health and wellbeing.

“Most of us are familiar with the phrase,” agrees nutritional therapist Shani Shaker, “and in a world of conflicting advice, this simple mantra remains relevant, because no matter what dietary regimen you choose to follow, eating different coloured foods helps insure you are getting enough essential nutrients, vitamins, minerals, antioxidants and fibre, helping to protect against many ailments and chronic diseases.”

“Orange foods, for example, are high in antioxidants such as vitamin C, bioflavonoids and carotenoids. Beta carotene, along with other carotenoids, is a molecule that the body converts to vitamin A in your liver. Amongst its many positive health benefits, beta carotene is thought to help prevent night blindness and other eye problems, is important in the formation of bones and teeth, enhances immunity, protects against heart disease, cancer, diabetes, rheumatoid arthritis, respiratory issues, colds, flu, and infections. As an antioxidant, it also protects the cells, while slowing the ageing process and is an effective treatment for dry skin, eczema and psoriasis.”

“Beta carotene is more bio-available when cooked,” advises Shani, “so increase your intake of orange vegetables by creating vegetable mash using carrots, sweet potato, butternut squash and swede, or add them to vegetable curries, stir fries and bean burgers. You can even include them in cakes mixtures for natural sweetness and moisture.”

What about the common struggle to make sure little mouths eat more rainbow-coloured orange goodness?

Victoria Robertson, nutritionist and Head of Culinary at HelloFresh, suggests some easy ways to incorporate

orange foods into your children’s everyday meals and snacks; “One of my personal favourites is carrot and orange pepper sticks with hummus. If your child has a more adventurous palate, try an orange, carrot and ginger juice – packed full of super-healthy vitamins and minerals. Spruce up a family classic by adding a little grated carrot to a lentil bolognese; it’s such a simple touch and packed full of so many flavours the kids will hardly notice the difference. Another way to easily increase your intake is to switch standard mash potato for sweet potato mash, or even try homemade sweet potato fries. If you’ve got a spiraliser at home, butternut squash is a great vegetable that can be used as a healthier alternative to pasta or noodles.”

Still need convincing? Well, it’s not just your body that could benefit from a dose of fiery sunshine food.

Naturopathic nutritionist at whollyaligned.com, Ciara Jean Roberts, advocates them for your emotional wellbeing, too. “Orange, in the chakra tradition, is aligned with the sacral chakra within our subtle anatomy. When this is out of balance we can feel lack lustre, fearful of our sensuality or at the mercy of our emotions. Lovely nurturing root veggies like carrots, pumpkin, squash and lentils are perfect for autumnal roasting. These foods are also nourishing to the spleen, an organ often overlooked, which supports healthy immunity, recycles old blood cells and stores white blood cells.”

Ready to liven up your plate to brighten up your health? Start with these seasonal recipes from Jo Pratt…

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Carrot, Coconut & Cardamom Soup Per serving: 437 cals | 31.8g fat

Malaysian Squash & Courgette Rendang With Red Lentils Per serving: 480 cals | 26.4g fat

Serves 6 Ready in 40 mins This wonderful soup is packed with aromatic spicy flavour and is perfect for separating into portions for your freezer. You’ll be glad of it when all you want is an instant, comforting, healthy lunch.

10 cardamom pods, lightly crushed ½ tsp cumin seeds ¼ tsp dried chilli flakes 2 tbsp olive oil 750g carrots, washed and coarsely grated 1 stick celery, finely sliced 15g piece ginger, peeled and grated 125g split red lentils 2 x 400ml tins coconut milk 700ml hot vegetable stock flaked sea salt and freshly ground black pepper small handful coriander leaves, to serve coconut flakes, lightly toasted, to serve 1 Split open the cardamom pods and crush the seeds in a pestle and mortar or simply with the flat of a large knife. Heat a large saucepan and then add the crushed cardamom seeds, cumin seeds and chilli flakes. Dry fry for a minute or so until they release their aroma.

2 Add the oil to the pan, stir in the carrots, celery and ginger. Stir around for a couple of minutes, then add the lentils, coconut milk and stock. Bring to a simmer and cook for about 20 minutes, covered with a lid, until the lentils are tender.

3 Blitz the soup until smooth and creamy. Season to taste with salt and pepper. Spoon into bowls and scatter with a few coriander leaves, a twist of pepper and a pile of toasted coconut flakes.

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Serves 4 Ready in 40 mins This is a regular in my house and I’ll often make double the amount of curry paste and keep it in a jar in the fridge for future quick-prep suppers. The squash, red pepper and courgette provide fabulous colour, and the added split red lentils result in a thick sauce that’s nutritionally balanced. olive oil 8-10 cardamom pods, crushed 1 cinnamon stick ½ tsp whole cloves 3 kaffir lime leaves, torn into quarters 1 butternut squash, peeled and cut into 3-4cm inch chunks 1 red pepper, deseeded and cut into 2-3cm inch chunks 150g red split lentils 400ml tin coconut milk 400ml vegetable stock handful coconut flakes 1 tbsp agave or maple syrup 2 medium courgettes, cut into 2-3cm chunks flaked sea salt lime wedges, to serve For the spice paste: 4 shallots, peeled and roughly chopped 4 cloves garlic, peeled 1 stalk lemongrass, roughly chopped 1 inch piece ginger, peeled and roughly chopped 1 inch piece galangal, peeled and roughly chopped 1 tsp turmeric 2 long red chillies, roughly chopped 1 tbsp tamarind paste 1 tbsp sunflower or groundnut oil 1 tsp sea salt

“Spruce up a family classic by adding a little grated carrot to a lentil bolognese; it’s such a simple touch and packed full of so many flavours” 1 To make the spice paste, put all the ingredients into a small food processor or blender and blitz to form a smooth paste. Set aside, or keep covered in the fridge for up to one week.

2 Heat the oil in a wok or large frying pan. Add the paste and fry for a minute or so. Add the cardamom pods, cinnamon stick, cloves and lime leaves. Fry for a further minute, then add the butternut squash, red pepper and lentils. Stir around to coat in the paste, then pour in the coconut milk and stock. Bring to a simmer, cover with a lid and cook for 10 minutes.

3 Meanwhile, heat a small, dry frying pan over a medium heat.

Add the coconut flakes and agave/maple syrup, and toss around in the pan until golden and crisp. Remove from the heat.

4 Stir the courgette into the curry.

Return to a simmer and continue to cook, with the lid off, for a further 10 minutes. Season with salt to taste Serve the curry in bowls and scatter over the coconut. Serve with lime to squeeze over.

Fennel, Pumpkin & Green Olive Tagine Per serving: 318 cals | 16.3g fat

Serves 4 Ready in 1 hr A vegetable tagine is a great go-πto dinner party dish as it can be prepared ahead of time then gently heated through when needed. This particular recipe is rammed full of spices and aromatic flavours, and I’ve also

included some chickpeas to give it protein. It’s pretty filling by itself, though you could serve it with some buttered couscous to soak up the juices.

1 ½ tsp cumin seeds 1 ½ tsp coriander seeds 2 tbsp olive oil 2 onions, chopped 3 garlic cloves, peeled and crushed 1 tbsp harissa 1 ½ tsp paprika ½ tsp turmeric 1 cinnamon stick 500g peeled pumpkin or squash, diced into 3cm chunks 2 bulbs fennel, cut into thick slices, reserving leafy fronds if there are any 1 preserved lemon, finely chopped and seeds removed 600ml vegetable stock 2 large ripe tomatoes, chopped 400g tin chickpeas, drained 150g pitted large green olives 50g dried dates, chopped in half flaked sea salt and freshly ground black pepper handful fresh coriander or parsley, roughly chopped, to serve 1 Heat a small dry frying pan over a medium-high heat. Add the cumin and coriander seeds and toss around until they start to release

their aroma. Transfer to a pestle and mortar and coarsely crush.

2 Put a large casserole over a medium-high heat and add the olive oil. Stir in the onion and saute for around five minutes until it’s becoming softened. Add the garlic, harissa, paprika, turmeric, cinnamon stick and crushed cumin and coriander seeds. Continue to fry for a minute or so. Stir in the pumpkin and fennel, until they are coated in the spiced onions, then add the preserved lemons and stock. Bring to a gentle simmer and cover with a lid. Cook for 15 minutes.

3 Add the tomatoes, chickpeas, olives and dates, and simmer with the lid off for about 10 minutes, until all of the vegetables are tender, and the sauce has thickened.

Remove the cinnamon stick and season with salt and freshly ground pepper. Garnish with fennel fronds/ tops, if you have any and/or freshly chopped parsley or coriander.

BOOKSHELF Recipes taken from The Flexible Vegetarian by Jo Pratt, (£20, Frances Lincoln) Photography: Susan Bell

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SELF LIGHT MY FIRE

If you only do one thing this month, check out new fragrance brand, Prosody London, and their latest launch; Whisky Wisteria Candle (ÂŁ75 prosodylondon.com). Inspired by the Jazz Age era, bootleg whisky fountains and the intoxicating scent of wisteria, the new fragrance features decadent aromas of fir, cypress and juniper, middle notes of pimento, birch, ylang ylang and jasmine and base notes of cedarwood, sandalwood and walnut. The candles are certified 100% organic by the British Soil Association and blended with natural and non-GMO ingredients from sustainable suppliers. Made from a blend of beeswax and coconut wax, they even feature candle wicks made from organic linen, pushing them to the top of our autumn wish list for cosy nights indoors.

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B OOST YOUR IMMUNIT Y Celery isn’t just for chopping up into summer salads or munching raw as a healthy snack at your desk; autumn is the perfect time to throw this nutritional power house into veggie stews, spaghetti Bolognese or shepherd pies. Nutritional therapist, Libby Limon, shares her five reasons why celery should be your go-to veg for boosting your immune system: Anti-infection: Celery helps to reduce uric acid and stimulates urine production as well as having anti-microbial effect. Therefore, like cranberries, it is known for helping prevent urinary tract infections (UTIs), as well as bladder disorders and kidney problems.

Anti-inflammatory: Celery is a rich source of flavonoids like zeaxanthin, lutein, and betacarotene, which studies have shown lowers inflammation as well as enhances the immune system.

Gut flora balance: The microbiome of the stomach plays a major and active role in the immune system. The fibres in celery support the gut flora with prebiotics to feed the healthy bacteria in the gut.

Vitamins and minerals: Celery is a good source of vitamin C and zinc, two key micronutrients for immunity. They combine to create an antimicrobial effect and enhance and mobilise the body’s infection fighting white blood cells.

Disease preventing antioxidants: The powerful mix of antioxidants found in celery lowers your risk of developing conditions like cancer, macular degeneration, arthritis, or Alzheimer’s disease.

SPICE UP YOUR LIFE Add a little zing to your day by swapping your morning latte for an energising turmeric juice shot instead. The healthy root is known for its anti-inflammatory and brain-boosting properties and these Zinger drinks are freshly pressed with juice, rather than powder. They’re blended with apple juice and lemon, pepper and chilli, for extra warmth during the cooler months. £1.49, Holland & Barrett.

health bites

The latest nutrition, fitness and wellbeing advice F OODI E SU PER STA R

O OD LE S OF N OOD LE S

Ever dreamt of owning a juicer that had a separate mincing attachment, too? Well, now all your foodie dreams have come true with the help of the Slowstar from Tribest. Not only can you make your delicious veggie juices in the morning, but this multi-purpose tool can create an array of recipes like homemade nut butters and sauces. £449.95, tribest.co.uk

As the clocks are set to go back and the days are getting shorter, the lure of comforting stodge is sometimes too hard to resist, especially when those deadlines are stacking up and you need a hug in a Tupperware pot! But before you stock up on risottos, lasagnes and curries, try a pot of Kabuto Noodles.

They’re ready in minutes and packed with natural ingredients with no additives or preservatives – perfect for when you’re dining al desko. There’s three tasty dishes to choose from: Miso Ramen, Vegetable Laksa and Vegetable Tom Yum. £1.99, Sainsbury’s.

GOI NG F OR GR EEN Stay in top form this autumn by upping your intake of iron and B-vits – something which us veggies need to get extra of during the colder months. Udo’s Choice Beyond Greens is a blend of organic greens which includes fermented grasses, green vegetables, superfood algae and seaweeds; including spirulina and chlorella. Not only is this variety good for maintaining good digestive health, but also helps to reduce tiredness and fatigue. £25.99, udoschoice.co.uk vegetarianrecipesmag.com

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BITESIZED RECIPE

OF THE BES T PROTECT A 100% natural, gentle alternative to conventional hand cleaners and certified by the Soil Association using organic alcohol, derived from sugar beet, organic lavender and tea tree essential oils. Botanicals Organic Sanitiser, £5.95, botanicals.co.uk

HYDRATE Are you still using plastic bottles at the gym? Make the switch to a BPA-free water bottle and do your bit to contribute towards a plastic-free planet. We love this Teakwood bottle from S’well, £35, thesportsedit.com

TONE Clean Beauty Co. founders, Elsie and Dominika, have launched a new eco-luxe range called ByBi Beauty. We love this new Mega Mist Hyaluronic Acid Toner that keeps your skin plump and hydrated. £26, cleanbeautyco.com

Ask Our Experts Q: “WITH THE DAYS AND NIGHTS STARTING TO GET DARKER, I’M LOOKING TO UP MY VIT D INTAKE - WHAT FOODS CAN I EAT MORE OF TO ENSURE THIS?” “Eggs make a nourishing breakfast and a three-egg omelette will give you over half your daily requirement of vitamin D. Add mushrooms grown in sunlight which have enhanced levels of vitamin D (mentioned on the pack as a selling point), and some organic vegetarian feta cheese, and you’re well on your way. Butter also contains vitamin D and other fat–soluble vitamins, so some organic butter or ghee can be great for cooking with or adding to bread with a hearty vegetable soup for lunch or dinner.

“Eggs and dairy are the main natural dietary sources of vitamin D for a vegetarian, but be sure to choose well. Some ‘regular’ eggs have their vitamin D content boosted (see the label) by the ‘bio-addition’ of vitamin D to the hens’ diet.

However, organic and free-range eggs naturally have about 30% more vitamin D than regular un-boosted eggs.”

Naturopath Gemma Hurditch lectures at CNM (College of Naturopathic Medicine) naturopathy-uk.com

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Cheesy mushroom and herb omelette Serves 1 Ready in 20 mins

* 15g butter * 125g chestnut mushrooms, sliced * 2 large free-range eggs * 25g cheese of choice, finely grated * 1 tbsp parsley, finely chopped * 1 Melt the butter in a medium frying pan over a high heat and add the mushrooms. Cook for 5-7 minutes or until soft and golden, then tip out onto a plate. Reduce the temperature to medium.

2 Whisk the eggs together in a small bowl with a pinch of salt and grinding of black pepper. Add most of the cheese. Whisk again.

3 Add the egg mixture to the pan and cook until set.

Add the mushrooms to the omelette, sprinkle over the parsley and the remaining cheese. Then fold it over in half. Allow to cook for a further 30 seconds before serving. eggrecipes.co.uk

Have a question? Email sophie.rae@aceville.co.uk

Q: WHAT HEALTHY VEGETARIAN DISH CAN I COOK TO IMPRESS THE CARNIVORE IN MY LIFE? “Oh yes, we’ve all been there! But remember, veggie food is delicious in its own right, and second–to none as far as healthiness is concerned, so cook and serve it with confidence. Having said that, it’s always satisfying when the meal you’ve made receives an enthusiastic response, especially from convinced meat eaters. In my experience, there are two keys to pleasing carnivores: tasty savoury flavour, and crisp and chewy texture. As long as you’ve got these, the food doesn’t have to actually look like meat, though I find that dishes that resemble foods they are familiar with, such as lovely, flat crisp nut burgers (especially when served with a dark, tasty gravy and maybe chips), are usually well received. So are a lovely red bean chilli, paella, or a good tasty curry with rice, poppadums and mango chutney; and, if your partner has Mediterranean leanings, how about a big shallow casserole of red and yellow peppers, aubergines, courgettes, and purple onions, roasted then topped with thinly-sliced halloumi cheese and finished off in the oven for 10-15 minutes until browned and crispy. And talking of crispy, do try Dragonfly marinated tofu (from Holland & Barrett). Drain, slice thinly, fry on both sides. It’s fab added to stir-fried veg; or put it on top of thick slices of cauliflower that you’ve roasted in the oven, and serve with fried baby mushrooms, wilted spinach and grilled tomatoes.”

Your expert: Rose Elliott MBE, vegetarian cookery writer and author, roseelliot.com

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MA KE OV ER YOUR GUT Plus, nutritionist Eve Kalinik shares her 5 easy steps to boost your health

Katsu Curry Super-easy and super-hearty, this goes really well with some sweet potato wedges. Fluffy quinoa is another smashing accompaniment, or a green leafy salad if you want a lighter option.

Serves 2 Ready in 45 mins 50g coconut flour 1 organic free-range egg, beaten 50g ground almonds 4 tbsp desiccated coconut generous pinch mineral-rich salt 1 aubergine, sliced into 1.5cm-thick rounds For the Katsu sauce: 2 carrots, peeled and roughly chopped 1 tbsp onion powder ½ tsp garlic powder 1 tsp ground turmeric 2 tsp garam masala 2 tbsp dried curry leaves 2 tbsp coconut aminos 3 tbsp unsweetened coconut yoghurt 200ml filtered water Ÿ tsp mineral-rich salt generous pinch black pepper 1 Preheat the oven to 200C/400F/ Gas 6. Line a baking tray with baking parchment. You will need three wide shallow bowls to create three dipping stations: put

the coconut flour in the first bowl, the beaten egg in the second, and in the third combine the ground almonds, desiccated coconut and salt. Going through each of the stations in that order, dip the aubergine slices in each bowl and place on the lined baking tray.

Bake in the oven for 25-30 minutes until crispy.

2 While these are cooking, make the katsu sauce. Steam the carrots for 10 minutes until tender. Add the cooked carrots to a blender with the rest of the sauce ingredients and blend on the highest setting. Transfer into a saucepan ready for warming.

3 Remove the aubergine from the oven. Warm the katsu sauce for three minutes, stirring constantly, and pour over a generous serving over the aubergine.

Shitake, Leek and Seaweed Broth Shiitake mushrooms may have a positive impact on managing our stress hormone levels to leave us less wired.

Serves 2 Ready in 40 mins 2 handfuls dried arame 1 tbsp coconut oil 2 leeks, sliced 80g shiitake mushrooms, sliced 2 tsp finely chopped fresh ginger 6 thin slices fresh red chilli,

finely chopped 1 garlic clove, peeled and crushed 3 tbsp miso paste 4 tbsp coconut aminos or tamari 500ml filtered water To serve: sesame oil to drizzle 1 tbsp super seed mix (see below) handful fresh coriander, roughly chopped, or sprouts such as alfalfa, broccoli or radish Super seed mix: 30g activated sunflower seeds 30g activated pumpkin seeds 3 tbsp activated sesame seeds 3 tbsp ground activated flaxseed 20g coconut chips 1 tsp coconut oil 1 Soak the arame in cold water for 10-15 minutes, then drain.

2 Heat the coconut oil in a large saucepan and stir-fry the leeks for two minutes to soften slightly. Then add the mushrooms, ginger, chilli and garlic and stir-fry for a further minute. Add the miso and coconut aminos or tamari and stir well. Then add the filtered water and bring to the boil. Turn the heat down to low.

Add the drained arame, loosely cover the pan and simmer for 10 minutes.

2 Divide the water between two bowls. Drizzle with a little sesame oil, sprinkle with the super seed mix and garnish with chopped coriander or sprouts.

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Sweet Potato & Warm Halloumi Salad With Tahini Dressing Sweet potatoes provide a wealth of nutritional benefits: they are high in beta-carotene, which is important for our skin and immune health, and are a great source of fibre for our gut microbes. Plus, the combination of fresh mint and dill adds a vibrant colour, and fresh herbs are excellent for digestion.

Serves 2 Ready in 50 mins 1 large sweet potato, peeled and cut into chunks 1 tbsp organic unsalted butter or ghee 4 slices unpasteurised halloumi, cut into 12-15 cubes small handful fresh mint leaves, roughly chopped 2 tbsp chopped fresh dill 3 tbsp tahini juice of 1 lemon 2 generous pinches mineral-rich salt 4 tbsp extra virgin olive oil

Stay in top ealth this autumn by adding a dash of manuka honey to your diet. ÂŁ19.99, manukahealthuk.com

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1 Preheat the oven to 200C/400F/ Gas 6. Line a baking tray with baking parchment. Put the sweet potato on the baking tray and cook for 25-30 minutes until tender.

2 While the sweet potato is cooking, heat a small frying pan on a medium heat, add the butter or ghee and lightly fry the halloumi for 4-6 minutes, stirring occasionally, until golden.

Remove from the heat and place in a bowl.

3 Add the mint and dill to the bowl with the halloumi. For the dressing, mix the tahini, lemon juice, salt, two tablespoons of the olive oil and a little filtered water to thin; put to one side. When the sweet potato is cooked, remove from the oven and add to the bowl with the halloumi, mint and dill and combine all together.

Transfer to a serving plate and drizzle with the dressing and the remaining two tablespoons of olive oil.

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WIT H

Eve Kalinik 1 . CHE W CHE W CH EW This sounds obvious but most of us don’t do it (or not enough anyway). Food should ideally be liquid before you swallow it, so roughly that equates to around 20-30 chews per bite. Once you get into the habit you’ll soon get the gist and just this simple act can alleviate obvious gut symptoms like bloating and excessive gas.

2 . B E P R E SE NT WITH YO UR P L AT E Sitting and eating without distraction or stress means we are more focused on the task in hand and that not only serves your gut well, but you are less likely to inhale your food (see tip above on chewing properly).

This also encourages you to eat more mindfully, which helps you to better connect with your food.

There is very much a brain-gut connection and that starts with the obvious plate in front of you.

So switch off the various devices and fully appreciate your food and your gut will thank you for it.

Rest and digest.

help to support the growth of the trillions of microorganisms in the gut, collectively known as the microbiome. Current research suggests that a more diverse microbiome supports a healthier and indeed happier gut.

Prebiotics are certain types of dietary fibre that our microbiome particularly love to feast on and include garlic, onions, leeks, asparagus, bananas, oats, apples and sourdough just to name a few. A word of caution though, go easy on these – if you're not used to them or are currently experiencing gut symptoms you may get a bit of a trumpeting circus going on, so just add in gently and mindfully!

5. TAKE A DAI LY P RO BI OTI C Whilst research on supplements can often be confusing and misleading getting a daily dose of

probiotics can markedly improve gut health. My preferred choice is SYMPROVE (vegan-friendly), a liquid formulation that has the research and backing by the likes of Kings College London. Also, don’t forget about nature’s best beneficial bacteria sources that largely come from fermented foods such as traditional cheese (ideally unpasteurised), sauerkraut, kimchi, miso, kefir and kombucha.

BOOKSHELF Recipes taken from Be Good To Your Gut by Eve Kalinik (£20, Piatkus) Photography by Nassima Rothacker

3. DR INK WINE NOT WATER I thought that might get your attention! What I really mean is that gulping huge amounts of water with your meals can dilute gastric juice secretions, but ironically, a glass of vino can help digestion for most of us… but that's a glass, not a bottle.

However, it is really important that you hydrate well in between your meals as the gut is a thirsty organ after all and it has a lot of work to do.

4. DIVER SIFY YOU R R EP E R TO IR E A diverse intake of foods, particularly those rich in fibre (think veggies, fruits, nuts and seeds, beans, pulses and legumes as well as certain types of grains) vegetarianrecipesmag.com

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CLEAR

SKIN CLEAN CONSCIENCE

Get that elusive vegan glow with Lucy Watson’s plant-based dishes

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LU C Y WATS ON You’re a lifelong vegetarian, why did you switch to a vegan diet?

After watching Cowspiricy I realised that the dairy and egg industries contribute to the mistreatment and slaughter of animals just as much as the meat industry does. It seems naive that I was unaware of this before, but my love of animals fuelled my decision to go vegetarian in the first place and it naturally felt right to become vegan.

What benefits to your skin have you noticed?

My skin has always been relatively clear but it is a lot more glowy (probably to do with the vegan beauty products I use as well). I have more energy and I lost quite a bit of weight when I cut out dairy, mainly from my face.

What would you say helps you to get the ‘glow’?

I have started to get regular facials, but I do think it is important to invest in great skin products. I love Sukin and Chantecaille. Diet is a huge factor as well, and I eat a LOT of veggies, nuts and fruits.

What’s your favourite recipe from your new book?

That’s really hard to say because I honestly love them all. The spaghetti Bolognese is a great all-rounder but I also love the sweet recipes: the cinnamon buns and chocolate cake are to die for.

What are your favourite cruelty-free beauty products?

I love the vital essence serum and rose moisturiser from Chantecaille. I also really like the cleanser from Sukin. All their products are great!

What would you love for people to take away from your book?

I just want people to be able to really enjoy their food! It’s a bonus as well that they won’t be contributing to any animal abuse in the process. Win-win!

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French Toast with Spiced Plums As the traditional way of making French toast is to dip bread into egg and milk it might seem that it would be off-menu for vegans, but this alternative is surprisingly easy to create and just as scrummy. The spiced plums really

do make it, though of course you can have it with any topping of your choice!

Serves 2 Ready in 30 mins 200ml almond milk 2 tbsp light brown soft sugar 2 tbsp wholemeal flour 1 tbsp nutritional yeast ½ tsp ground cinnamon

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a pinch of salt 2 tbsp vegan butter 4 thick slices day-old white bloomer bread, sliced about 2cm thick For the spiced plums: 3 tbsp vegan butter 3 tbsp light soft brown sugar 6 large ripe plums, pitted and quartered ¼ tsp ground ginger ¼ tsp ground cinnamon 1 Begin by pan-frying the plums.

Put the butter and sugar in a non-stick frying pan over a high heat. When it begins to bubble, put the plums into the pan.

Sprinkle over the spices and cook for 4-5 minutes until soft, stirring occasionally. The plums should be well coated with the glossy syrup.

Remove from the heat.

2 Pour the milk into a bowl and add the sugar, flour, nutritional yeast, cinnamon and salt.

Whisk well.

3 Put a large non-stick frying pan over a medium-high heat. Put the butter in the pan and wait until it begins to sizzle. Take each piece of bread and dip both sides into the milk mixture until soaked well.

Add the soaked bread slices to the pan and cook for 3-4 minutes on each side until golden brown and crispy. Put the plums back over the heat to warm through.

4 Serve the plums on the bread, making sure to use up all the spiced buttery syrup.

Peanut Tofu Buddha Bowl This is one of those ‘picture perfect’ meals that also tastes amazing! It has pretty much everything in it: tofu, veggies, rice and nuts with the satay sauce complementing all the elements perfectly. It’s an all-rounder that is easy to throw together – just take care with the presentation and get your phone ready for sharing!

Serves 2 Ready in 45 mins 180g sweet potato, cut into large dice

1 small red onion, cut large of dice 1into handful alfalfa 11 tbsp tbsp toasted olive oil sesame seeds 70g brown ricepeanuts 2 tbsp roasted 140gsalt firm tofu, cut into large dice sea and freshly ground 1black tbsppepper liquid aminos 1 tbsp light olive oil ½ ripe pitted For theavocado, satay sauce: ¼tbsp cucumber, 2 crunchysliced peanut butter 1 handful juice fromof½spinach lime 1 tbsp soy sauce 1 tsp extra virgin olive oil 1 tsp sesame oil 1 tsp agave syrup 1 Preheat the oven to 200C/400F/ Gas 6 and line a baking tray with greaseproof paper. Lay the sweet potato and onion on the prepared tray. Drizzle with olive oil and season with salt and pepper. Mix well with your hands, then cook in the oven for 30 minutes.

2 Meanwhile, rinse your rice then put it in a saucepan and add 2½ times the volume of water. Bring to the boil, then reduce the heat and simmer for 30 minutes or until tender, stirring once or twice.

Drain in a colander and leave to one side to cool.

3 Put the tofu and aminos in a shallow bowl, mix well and leave to marinate for 15 minutes. Put all the ingredients for the satay sauce in a bowl and stir well to combine.

Leave to one side.

4 Heat the oil in a non-stick frying pan. Add the tofu and cook for five minutes, stirring frequently, then continue to cook until the tofu is golden brown on all sides.

Scoop the flesh from the avocado using a tablespoon and slice it.

5 Prepare the bowls by putting the rice in first. Divide the roasted sweet potato between the bowls.

Add the tofu, cucumber, spinach, alfalfa and avocado.

Pour over the satay sauce and sprinkle with sesame seeds and peanuts to serve.

Pad Thai I discovered only recently that a lot of places make pad thai with a fish sauce, so even vegetable pad thai could be off the menu! The good news is that fish sauce is actually quite easy to recreate by infusing the tamarind paste and soy sauce.

Serves 2 Ready in 25 mins 100g dried flat rice noodles 1 tbsp soy sauce 1 tbsp tamarind paste 1 tbsp light muscovado sugar 1 tbsp vegetable oil 1 garlic clove, finely chopped 2.5cm piece of fresh root ginger, peeled and cut into thin strips ½ red onion, thinly sliced ¼ tsp ground turmeric 100g firm tofu, crumbled 120g prepared stir-fry vegetable mix (such as carrots, beansprouts, Asian greens, etc.)

1 tbsp chopped peanuts and chopped coriander leaves, to garnish 2 lime wedges, to serve (such as carrots, beansprouts, Asian greens, etc.)

1 tbsp chopped peanuts and chopped coriander leaves, to garnish 2 lime wedges, to serve 1 Soak the noodles in cold water for 10 minutes or until soft. Put the soy sauce, tamarind and sugar vegetarianrecipesmag.com

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Cover Recipe in a bowl and mix together, then leave to one side. Put a non-stick wok over a high heat. When hot, add the oil, garlic and ginger, and cook for 30 seconds.

2 Add the onion, turmeric and tofu, and stir-fry for 4-5 minutes or until the tofu becomes crispy.

Add the vegetable mix and stir-fry for two minutes. Lift the noodles out of the water and put directly into the wok. Stir-fry for two minutes, then add the tamarind sauce mix and two tablespoons of water. Stir-fry for another 2-3 minutes or until the noodles are soft and coated in the thickened liquid, then garnish with peanuts and coriander.

Serve with lime wedges.

Vegan Pizza My favourite time! Where do I start? Pizza and I have had a longstanding, successful relationship and I wasn’t about to put an end to that when I turned vegan.

Makes 2× 25cm pizzas Ready in 45 mins (plus resting) 7g sachet active dried yeast 1 tsp caster sugar 1 tbsp extra virgin olive oil, plus

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extra for greasing 250g strong white bread flour, plus extra for dusting ½ tsp fine sea salt For the pizza sauce: 120ml passata 2 tbsp tomato purée 1 garlic clove, crushed 1 tbsp extra virgin olive oil sea salt and freshly ground black pepper For the topping: 250g vegan pizza cheese, grated 4 mushrooms, sliced ½ courgette, thinly sliced 8 artichoke hearts from a jar or can, cut into quarters 120g roasted red peppers, cut into strips 16 pitted Kalamata olives rocket leaves, to garnish 1 tbsp chopped peanuts and chopped coriander leaves, to garnish 2 lime wedges, to serve (such as carrots, beansprouts, Asian greens, etc.)

2 lime wedges, to serve 1 Put the yeast in a bowl and add 150ml warm water, the sugar and oil. Stir to mix, then leave for 5-10 minutes to activate and become frothy.

2 Put the flour and salt in a large

bowl. Make a well in the centre and gradually pour in the yeast liquid, stirring as you go until the mixture forms a ball of dough.

3 Lightly flour the work surface and knead the dough for five minutes or until smooth.

Lightly grease the bowl and put the dough inside. Cover the bowl with cling film and leave it in a warm place until the dough doubles in size.

4 Preheat the oven to 240C/480F/ Gas 9 and flour two baking trays.

5 Make the pizza sauce by mixing all the ingredients together in a bowl. Season with salt and pepper. When the dough has risen, knock it back and divide it into two balls. Roll each one to a 25cm circle and put onto the prepared baking trays. Divide the pizza sauce between the two pizzas, leaving a 1cm rim around the edge.

6 Sprinkle each one with a quarter of the cheese. Add the other toppings and sprinkle with the remaining cheese. Season each pizza with a little salt and pepper.

7 Cook on the two top shelves of the oven for 12 minutes or until the cheese is bubbling and the dough is crusty. Serve cut into wedges and sprinkled with a few rocket leaves.

Feed Me Vegan

by Lucy Watson (£16.99, Sphere) Photography: Mike English

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VEGGIE ISSUE 108 OCT 2017_VEGGIE 08/09/2017 16:29 Page 75

Dr.Christine Medical Aesthetics

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SELF

Super Seed Facial Oil, £70, votary.co.uk

Samaya Vata Anti-Ageing Treatment Oil, £79, samayaayurveda.com

Spacemasks, £15 for five, spacemasks.com

The Body Shop Vanilla Pumpkin Shower Gel, £5, thebodyshop.com

THE BEAUTY LAWS I LIVE BY

Author, yoga teacher and nutritionist Julie Montagu, aka The Flexi Foodie, talks Ayurvedic beauty and the one yoga move that can make your skin glow

Can you describe your morning beauty routine? The very first thing I do is to splash cold water on my face. I learned that trick from my 47-year old husband who’s been doing this his entire life and looks 30! I wash my face with a gentle cleanser and switch between using an oil – I love Votary’s Super Seed Oil – and a serum. Then I apply a good SPF moisturiser and perhaps some mascara too… if I remember!

What’s the best piece of beauty advice you’ve ever been given? Get your sleep; lack of sleep wreaks havoc on your skin, your body, your moods, your energy – pretty much everything. Sleep is when we heal – physically, mentally and emotionally. I use Spacemasks for my eye pillows as they warm up with a lavender scent and help me fall asleep on those nights when I’m restless.

What beauty products do you swear by? I love Samaya Ayurvedic Skincare – the entire range! I’m totally into Ayurvedic medicine and spent three days in the Himalayas surrounded by it. My dosha is 100% vata but they offer a skincare range for pita and kapha types, too. The Vata Anti-Ageing Treatment Oil is incredible.

What helps you to get that glow? Putting my head below my heart into a forward fold and closing my eyes for two minutes, several times a day. It gets the blood flowing to your face and head and you come up glowing!

What are your top three tips for combating anxiety?

Breathe in through the nose for four counts and out of the nose for six counts, doing this 10 times in total. Close your eyes as that helps to calm the central nervous system. Acknowledge whatever you’re feeling, accept it, say hello to it and know that this too shall pass.

If you’re feeling frazzled, how do you relax or unwind?

Always with an epsom salt bath with my favourite candles.

How important is cruelty-free beauty to you? Hugely!

I have an 18-year-old daughter and love The Body Shop’s message that all of their products are cruelty-free. I think it’s so important that we educate our children on what products to buy and what not to buy.

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TURN BACK T H E C LO C K The team from Pharmanord share why we should be ageing the natural way

A

geing is a fundamental part of life but some factors of the modern world seek to speed up the process, causing the appearance of ageing faster.

Ageing beyond our time can be caused by many things, including collagen breakdown, poor hydration and free-radical damage.

Collagen is a protein that gives skin its strength, structure and durability. Healthy collagen levels give skin a plump and smooth appearance but from around our mid 30s, our production of collagen slows down. The result? Skin loses firmness and brings about the appearance of fine lines and wrinkles. This process can be accelerated however, when our collagen is attacked by free radicals.

Free radicals are unstable and reactive particles created

by UV rays, pollution, smoking, alcohol and even our own metabolism. Free radicals are so reactive that they seek out and ‘steal’ electrons from healthy cells in order to regain their stability. The cost is oxidative stress and damage, a process that, in the case of collagen, contributes to its breakdown.

We need some free radicals for proper immune function, but issues arise when they are in excess. This is common in the industrialised world with elevated pollution from industry and vehicles. Antioxidants (of which Pycnogenol is a key example) can help counteract and ‘quench’ free radicals, rendering them harmless.

Proper hydration is a staple health tip promoted by dermatologists, and for good reason. When skin is wellhydrated, it’s plump in appearance and more elastic. Elastic skin is resilient – important to help avoid oil and sebum becoming trapped in pores – which could inevitably lead to skin blemishes. Dietary fluids work in part with hyaluronic acid, a natural component of skin which ‘holds’ water. Fluids such as water and herbal teas are ideal, but diuretic liquids such as coffee and alcohol are more likely to contribute to dehydration and make the issue worse.

Circulation is vital for healthy skin, but when it’s constricted, the ageing process can be further accelerated.

Limited circulation to the skin reduces delivery of oxygenrich blood and decreases the removal of waste products from the cells. The result is the breakdown of collagen and elastin.

Cigarette smoke is a key example of an environmental substance that can constrict blood flow to the skin.

What is Pycnogenol?

Pycnogenol is extracted from the bark of pine trees grown exclusively in Les Landes de Gascogne, an unspoiled forest

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in southwest France. The bark is not subject to seasonal variations, unlike other plants, which makes it an ideal botanical source for supplementation. Pycnogenol contains a range of beneficial compounds that exert many skin protective effects in research, such as antioxidant capabilities as well as encouraging the production of key skin substances.

Collagen

Pycnogenol binds with skin proteins collagen and elastin to help rebuild skin elasticity and structure. In one particular trial, daily supplementation with Pycnogenol over a period of 12 weeks, significantly increased collagen production in subjects by 41% contributing to reduction of fine lines and wrinkles.

Hydration and elasticity

Pycnogenol supplementation improves production of hyaluronic acid (the compound responsible for skin

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hydration), with one study showing a boost of up to 44% after 12 weeks of supplementation. The subjects skin elasticity on average was elevated by 25% after six weeks of Pycnogenol and remained at this value until trial completion, with overall hydration raised by 8%. It was particularly noticeable in the skin of subjects who had dry skin before the study.

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Pycnogenol enhances the body’s natural production of nitric oxide, a powerful substance that allows blood vessels to relax and widen. This allows more oxygen and nutrient-rich blood to reach the skin, as well as improved hydration delivery and waste removal.

We have 50 FREE copies of the User’s Guide to Pycnogenol to giveaway. To claim your’s call 0800 591 756, or email info@pharmanord.co.uk or complete your details below and send to: Bio-Pycnogenol Info, Pharma Nord (UK) Ltd,

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For advice/to order call 01670 534900 or email info@pharmanord.co.uk

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BESTonTEST As the autumn leaves begin to fall, we turn our attention to blushing lip shades to brighten our complexions through the darker months ahead

AR B O N NE S M O OT H ED OV E R LI PS TI C K , AST ER , £ 2 3 , AR BO NN E.CO M

L I VI N G N AT UR E LUS H T I N T E D L I P HYDR ATOR , £ 15, B OTAN ICALBRAN DS .COM

SOPHIE: This felt velvety when applied, gliding on like a balm and leaving a hint of gloss. I loved the rich plum shade, which stayed put with the help of a similar shade of lipliner – try shade Plum Cake from bargain ethical beauty brand, Essence (£1.50, Wilko).

SOPHIE: This worked well for the days when I wanted something between a lip colour and lip care and the gentle shimmered coral hue lifted my complexion even when I wasn’t wearing make-up. It’s a fairly neutral shade so would flatter most skin tones and it’s healing for chapped lips thanks to active Manuka honey.

Unsure which ethical beauty brands to go for? Each month we ask one reader to test and compare natural brands against our resident green beauty queen

KAYLEIGH: I wouldn’t usually go for a bronze shimmery lipstick, so was intrigued as to what this one would look like on. Once applied, it actually looked quite subtle and added a nice sheen – it’s the most moisturised my lips have felt in a while. While this lipstick isn’t going to turn heads, it will look after your lips this autumn – I’ll be using it as a base for a darker shade.

I love using lipstick to reflect my mood and brighten up a dreary day. I’m yet to find the perfect shade of red to suit my skintone but love to play with dark cherry reds as the autumn sets in, keeping the rest of my make-up minimal.

KAYLEIGH: This is the kind of beauty product that makes a girl feel special. From its sleek black case through to its easy application and sophisticated hue, this is definitely a lipstick for a night out. While I had to spend slightly longer applying it (due to its glossy nature I needed to dab the excess off ), I loved the finished effect and it had real staying power.

T H E B O DY S H O P CO LO U R C R US H S H I NE L I P ST I C K , B R E ATH LE S S B ER RY, £ 1 0, T HE BO DY SHO P.CO M SOPHIE: Rose scented and sheer on the first application, I’ve found that the Colour Crush Shine range offers sheer but buildable colour. My lips felt conditioned, like I had a really nourishing lip balm on. It lacks the staying power for a night out but suits the office for a slick of gentle colour.

I’ve kept it in my handbag ever since for quick touch ups on-the-go.

KAYLEIGH: I think I’ve found my perfect daytime lipstick! It gave enough moisture to leave my lips feeling plump, while also maintaining a decent level of coverage. I loved its subtle gloss and pretty pink hue and found it to be a convenient emergency blusher!

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Z AO MAT T L I PS T I CK , 4 6 5 DA R K R ED, £ 17.75, ZAO MAK EU P.CO.U K SOPHIE: When I’m feeling confident enough to make a statement with my make-up, I love using dark lip shades as a focal point. This burnt red shade is matte, so pretty hard to budge, but it still felt moisturising.

THE PANEL

SO P H I E , DE P U T Y E D I TOR

K AY LE I G H RAT TLE , F ROM SU F F O LK At any one time you’ll find about five different shades of lipstick buried in the depths of my handbag. One thing I do struggle with is finding a natural option that has staying power.

KAYLEIGH: This one had me at the packaging! I loved the wooden effect and its handy travel case – a nifty way to prevent any spillages. I’m typically a classic pink or red wearer so I wouldn’t usually opt for a shade as dark as this one, but I’ll certainly be donning it from now on. It glided on easily, smelled delicious and thanks to its matte effect, it didn’t end up on my teeth – result!

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ARBONNE SMOOTHE D OVER LIPSTICK

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SHOP SH BODY THE UR CRU K C O L OE L I P S T I C SHIN

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LIVING SETTLE INTO AUTUMN WITH A BOOK AND COMFY NOOK

If you only do one thing this month, take the time to master the art of rest and relaxation. For us, that means snuggling down in a beautiful armchair with a can’t-put-down book and a hot herbal tea. The new upholstery collection from ethical furniture company, Myakka, jumps straight to the top of our home decor wish list; the Burfi wingback chair (£799, myakka.co.uk) adorned in nubbly textured indigo, ivory and grey flecked cotton, with hand-built hardwood frame, is the seating equivalent of our favourite jumper. vegetarianrecipesmag.com

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LIVING

Our resident vegan chef is batch cooking golden–spiced granola to comfort her on cool, crisp autumn mornings

I

GREEN LIVING with Áine Carlin

am more than ready to embrace autumn, in all its harvest-filled wonder. Frustratingly, the topsy turvy weather of the past few months consistently put a stop to my alfresco menu plans – outdone by rain at every turn, I eventually gave in and found myself making crumble mid-August. If that isn’t depressing, I don’t know what is. And so, here I am, sat in my newly decorated office, tapping away on my laptop, whilst the rain beats against my window, having just removed a perfectly golden batch of granola from my inherited (but temporary) gas range oven.

Granola is one of those recipes that I never tire of because it is endlessly versatile. Depending on what I have to hand, it changes almost every time – although there is always a general template I tend to follow: oats, oil, sweetener. I like to think its warm golden hue echoes the falling leaves, making it the ideal way to welcome in those cooler days. Side note: if you’ve never tried homemade granola with steamed plant milk you really are missing a trick. It truly is autumn in a bowl.

I'm also planning to take full advantage of all the incredible produce on offer this season. I’ll be picking a bucket-load of blackberries for jam-making and, of course, I’ll be keeping my eye out for the first of the pumpkins, which I’ll whip into a sweet ‘American-style’ butter. It can either be used on freshly toasted bread or dolloped on top of homemade granola (handy!).

Outside of the kitchen, I’ll be taking long walks in the Cornish countryside with our newly adopted Dachshund, Whinnie. With her in tow, this is definitely set to be the best October yet.

Poppy Seed Granola * 140g gluten-free oats * 45g quinoa flakes * 50g poppy seeds * 1 heaped tbsp brown sugar * pinch of sea salt * 2 tbsp coconut oil, melted * 1 tbsp tahini * 60ml maple syrup * 1 tsp vanilla paste * juice 1 clementine * 50g cacao nibs * 25g coconut flakes * 1 Pre-heat the oven to 170C/375F/Gas 3. Line a baking tray with parchment paper and add the oats, quinoa, poppy seeds, sugar and salt. Stir to combine.

2 Whisk together the coconut oil, tahini, maple syrup, clementine juice and vanilla paste until smooth. Pour over the oat mix and stir to fully incorporate before baking for 15-20 minutes in the oven, stirring once to ensure it toasts evenly.

3 Add the cacao nibs and coconut flakes and toast for a further 5-7minutes, stirring once. Remove from oven and let it cool completely before transferring to a sterilised jar. vegetarianrecipesmag.com

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Paperchase’s staple collection; Kraft offers everything from notebooks to box files, and scrapbooks to gift wrapping, all made from recycled paper.

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The ultimate ‘hold everything’ basket for the person who can’t keep their desk clutter-free.

Made from durable, sustainable cork fabric which is antimicrobial, water and stain resistant, that gets even softer and pliable over time – simply hand wash and wipe dry.

Every desk needs effective storage to keep clutter at bay, so we love this A4 magazine file, made from sustainablysourced German beech wood and bonded with animal-free adhesive.

Free-from animal ingredients, this compact and on-trend pencil pot features 12 coloured shades for stress-busting doodling.

LIVING

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Most glues are filled with toxic chemicals and, worse still, animal derivatives, but Coccoina’s almond paste blend, with a heady marzipan scent, it’s free-from palm oil, degradable and made in an environment-neutral plant that recovers its heat and water.

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8. M O O COT TO N B U S IN E S S C A R D S, M OO.COM

Made using felt from 100% recycled PET bottles, this eco pouch doubles up as a handy pencil case or carrier holder for small devices.

Business cards made from 100% recycled T-shirt offcuts, salvaged from the fashion industry? We couldn’t believe it either! But Moo’s latest creation offer durable, beautifully textured, bright white paper.

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VEGGIE ISSUE 108 OCT 2017_VEGGIE 08/09/2017 15:47 Page 88

To advertise in Destination Veggie, please call

Lee on

01206 505928

L I SV EI N L FG

LIV E L IK E A

LOCAL

Steeped in history and fiery traditions, Glasgow has long held a place in our hearts. But what about the food scene?

We paid a visit to uncover the tastiest veggie menus the city has to offer...

TIME TO EAT Using only 100% organic, fresh produce sourced from local farms, Scotland’s first fully organic restaurant, Down to Earth, opened on Dumbarton Road, earlier in the spring. We tucked into vegan cake, coldpressed juice and tasty eggs for a brunch to remember. downtoearthorg.uk Award-winning Red Onion is a stalwart in the city’s vegan scene, with chef/patron John Quigley’s comforting menu bringing back locals time and time again. red-onion.co.uk Located in the trendy Finnieston area, Six by Nico serves a six-course tasting menu based on a different place or memory, changing every six weeks. Our Route 66 vegetarian menu was a triumph in style, flavour and creativity. One for special occasions. sixbynico.co.uk Once you’ve had your fill at nearby Kelvingrove Art Gallery, head to Drugstore Social, housed in an old pharmacy on the Old Dumbarton Road. Foraged ingredients form the base of their health-conscious cocktails, with ‘Prescriptions’ – bottled cocktails, using the finest fresh ingredients, and ‘Revivers’ made to order. We enjoyed our tipples with a side of live jazz – Sunday afternoon perfection. drugstoresocial.com The Ubiquitous Chip is a legendary Scottish restaurant,

hailed to have changed the food scene for Glaswegians. The Chip was the first Scottish restaurant to champion regional dishes and locally sourced products and not much has changed since.

Dining in the botanical courtyard feels almost magical. If you’re looking for a touch of Scottish tradition, order the veggie haggis with tatties and neep cream. ubiquitouschip.co.uk You’d be forgiven for bypassing the unassuming entrance of this cafe, bar, music and arts venue, but the home-cooked menu at Stereo is something to be found and revisited, often. Free-from all animal produce, it’s the perfect spot for tucking into freshly baked breads, hearty soup and creative sandwiches. You can’t go far wrong, but the polenta chips and vegan cheesecake reduced us to a giddy silence. stereocafebar.com

TIME TO SLEEP Combining classic architecture with contemporary design, five-star Blythswood Square Hotel and its heavenly Thermal Suite Spa, make even the briefest of visits, feel like a restorative break. Set your alarm to make sure you don’t miss the breakfast buffet, complete with Bloody Mary station and hot porridge with a shot of whisky.

Well, when in Scotland! blythswoodsquare.com

To find out more about Glasgow and plan your visit, go to glasgowlife.org.uk

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LIVING

WEEKEND Project This month, in celebration of our commitment to crueltyfree beauty, we tried our hand making body scrubs…

E

ver flicked through the beautifully styled pages of the latest natural beauty book, then been fired up with gusto, promising to spend the weekend concocting every homemade remedy that will fill your bathroom cabinet with pride? The problem is, when it comes to the actual doing, our best intentions waver. Often it’s the long list of ingredients needed that puts us off; doubting our own commitment to the next project we’ve taken on and the fear that the 1kg jar of organic shea butter will sit under the bathroom sink unloved.

Sometimes we need a little help to keep us on track, so this month we joined the team at Beauty Kitchen at the HQ in Glasgow for a masterclass in making our own body scrub. It’s one of many classes offered from the Glasgow store, from face masks, to bath bombs and lip balms. What’s more, hands-on aromatherapists help you to choose and create your very own products, suited to the smells and textures that float your boat.

For editor Holly, that meant a blend of Himalayan pink salt, cranberry seeds rich in antioxidants, rose petals and the Chill Me blend to help relax and unwind (organic lavender, benzoin, petitgrain, eucalyptus, geranium, ylang ylang, bay, rosemary and clary sage), while deputy editor Sophie opted for epsom salts – for a rougher exfoliation – with rosemary, cranberry seeds and an invigorating oil blend of Inspire Me

WHERE, WHEN, HOW

(orange sweet, litsea maychang, lemongrass, spearmint, basil, grapefruit, sweet fennel, Mandarin red, peppermint). Blended together with a carrier oil (a blend of grapeseed oil, sweet almond oil, sesame oil, extra-virgin olive oil, castor oil and sunflower oil), the scrub was hand mixed and ready-to-use immediately!

If you’re looking to join in with the fun, check out beautykitchen.co.uk or if you want your own blend but don’t have the time to take a workshop, pop into Holland & Barrett’s More Stores – located in Manchester Market Street, London Marble Arch, Chester, York, Plymouth and Milton Keynes – where you can pick your chosen herb, exfoliant and oil blend, and in two minutes have your own scrub made up in front of you.

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GIVEAWAYS

Healthy hair, glowing skin and enough chocolate to share with friends (if you’re feeling generous!) – this month’s giveaways are here to see you through the darker nights...

WIN

BEAN & POD LUXURY CHOCOLATE HAMPERS

Bean & Pod create gourmet chocolates, from their hand to yours. Each stunning piece is handcrafted, hand-filled and hand-roasted from their artisan kitchen in Manchester. The new Bean & Pod collection is available this autumn and offers thrilling tastes, textures and sensations in every mouthful. A masterpiece in the making, everything is made by hand to guarantee the most luxurious chocolate moments. The finest peanuts are hand-roasted for a crisp bite, the softest caramel is used for a creamy texture and original honeycomb is prepared by hand to achieve the perfect balance between chewy and crunchy. The new collection includes Milk Chocolate Caramel Peanut Bites, Milk Chocolate Toffee Caramels, Dark Chocolate Peanut Butter Snacks and Chocolate Honeycomb. For those who simply can’t decide on a favourite, Bean & Pod experts have handpicked their recommendations in the Chocolatier’s Selection – available in boxes of 14 or 28 chocolates. Everything is handcrafted in the UK and Vegetarian Society certified, with Vegan Society Certified, dairy-free options available. We have four luxurious Bean and Pod chocolate hampers, worth £125 each to giveaway! beanandpod.com

WIN

ANGELA LANGFORD SKINCARE SET

WORTH £250

British brand Angela Langford lovingly creates organic, vegan, cruelty-free, mood-boosting skincare products by hand in Somerset. The highly effective, affordable, natural range harnesses the finest ingredients from nature’s larder to feed your skin, with no chemical nasties.

Suitable for even the most temperamental of complexions, Angela Langford Skincare offers a tailor-made solution to each unique skincare concern. We’ve got three beauty sets, worth £82.50 each, to get your skin party-ready with this radiance-boosting giveaway.

Each set includes I Can See Clearly Now, a gentle eye make-up remover, Angel Eyes nourishing eye oil, Scrub Up for brightening a dull complexion and Bloom & Glow to balance skin. angelalangford.com

WORTH £500

WIN

ROOTS DOUBLE EFFECT 3-STEP FULL TREATMENT PACK What’s at the root of your hair issue? Vegan haircare brand, Roots Double Effect, launches this autumn in Superdrug stores nationwide, and is here to help hair thrive. As the first double effect hair-care range to combat hair loss whilst simultaneously addressing a second hair problem, such as itchy scalps, oily hair and dandruff, the cruelty-free, `paraben- and sulphatefree range, tackles issues from stress-induced hair loss to lacklustre locks from too much colouring.

Get back to your roots, by entering to win one of seven 3-Step Full Treatment Packs, including shampoo, conditioner and intensive spray, each worth £35. rootsdoubleeffect.com

WORTH £250

FOR YOUR CHANCE TO WIN ONE OF THESE FANTASTIC PRIZES, VISIT VEGETARIANRECIPESMAG.COM/GIVEAWAYS TERMS AND CONDITIONS These prize draws are open to all UK mainland residents aged 18 or over, excluding employees or agents of the associated companies and their families. One entry per person. The prizes detailed in each prize draw cannot be exchanged for goods, or towards the purchase of goods at any retail outlet. Entries must be via our online entry page. It cannot be exchanged for cash, or replaced if lost or damaged. Entries that do not abide by these terms and conditions will be disqualified. Prizes must be taken as stated and cannot be deferred. The decision of the judge is final and no correspondence will be entered into. CLOSING DATE: 25th October 2017. Winners will be notified by 8th November 2017, a list of winners will be available in writing on request from Andrea Turner, 21/23 Phoenix Court, Hawkins Road, Colchester, Essex, CO2 8JY.

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DINNER, SORTED!

Scampi and chips is a treasured British classic, but sometimes us vegetarians can feel as if we’re missing out when the Friday-night trip to the chippy comes around. Linda McCartney’s Vegetarian Scampi Bites have a delicious lemon kick and we love them served with a portion of chips, fresh peas and a dollop of tartare sauce. Plus, they’re suitable for vegans, too. £2, tesco.com

RECOMMENDS

OPT FOR NORDIC

Finding Scandi cheeses that are suitable for vegetarians can be tricky, which is why we love mild and uniquely nutty Jarlsberg. The slices are perfect for pepping up your sandwiches. £1.85, Tesco

GET CARRIED AWAY

HEAVEN SCENT

Absolute Aromas, founded in 1994, is one of the leading aromatherapy companies in the UK with a worldwide reputation for quality and service. Avocado Crude is an excellent carrier oil for dehydrated and ageing skin.

It helps to combat dullness and contains antioxidants to repair skin damaged by the sun. £3.85, Whole Foods, absolute-aromas.com

AXE YOUR ACNE

A classic pattern satchel but leather-free!

Made from Vegetan Bucky material, a tough, long-lasting and breathable micro-fibre material is specially made for Vegetarian Shoes and selected for its ability to flex, crease, and age just like leather.

Mini Satchel, Purple, £69.95, vegshoes.com

Suffering from acne can really knock your confidence in both adult and teenage years, and more often than not the treatments don’t keep it away for long. Dr Christine Or is an awardwinning aesthetic doctor based in Tunbridge Wells in Kent who offers well sought-after solutions to achieve natural, rejuvenated skin. For more information, visit drchristine.co.uk

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PERFECT PASSATA

From spaghetti all’Arrabbiata to the ultimate veggie Bolognese, this tomato sauce will help you master many of the Italian classics. To create the passata, Cirio push fresh tomatoes through a fine sieve, meaning the sauce is silky smooth and retains it’s fresh tomato flavour – perfetto! £1.65, ocado.com

PROMOTION

RECIPE OF THE MONTH Sweet potato with curried lentils and pomegranate Serves 3-4 Ready in 40 mins This dish is packed with vegetarian protein from lentils, plus adding pomegranate, coriander and seeds not only increases the nutritional value, but also makes it super-tasty.

3-4 sweet potatoes 400g red lentils 2cm piece of ginger, finely sliced 1 large onion, finely chopped 1 clove of garlic, finely sliced ½ tsp of cumin seeds 2 large tomatoes, finely sliced ½ tsp of turmeric ¼ tsp of curry powder 2 handfuls of fresh spinach, chopped 1 large carrot, finely sliced TOPPINGS pomegranate seeds sunflower seeds coconut yoghurt fresh coriander 1 Prepare the sweet potatoes by piercing each potato with a fork then baking them in the oven for 40 minutes at 200C/400F/Gas 6.

2 Meanwhile, cover the lentils with double the amount of water, and cook with the ginger for 20 minutes, until soft.

3 Fry the onion and garlic for a few minutes, then add the spices and

cook for a further two minutes.

Add the tomatoes, spinach and carrots, and cook for five more minutes.

4 Once the lentils have cooked, add the onion mixture to the lentils and cook for a further 5-10 minutes until it starts to take on a thicker consistency.

5 Once baked, slice open the potatoes and add 2-3 tablespoons of curried lentils. Top with one tablespoon of pomegranate seeds and two teaspoons of sunflower seeds. Add a splash of coconut yoghurt on the side to cool the palate. Finally, toss in some fresh coriander and enjoy!

Recipe by Nutritional Therapist Bea Devlin, a graduate of CNM (College of Naturopathic Medicine) naturopathy-uk.com

vegetarianrecipesmag.com

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ONthSALE 26 OCT

COMING NEXT MONTH Look out for our sparkling November issue, with comforting seasonal dishes, sustainable sleepwear and show-stopping desserts from Ottolenghi.

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VEGGIE ISSUE 108 OCT 2017_VEGGIE 08/09/2017 14:17 Page 97

Food for thought

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r kitche u o n In

Organic gardens, rain showers and Bristol’s tastiest new menu, September had it all!

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Redefining the humble dumpling, Ugly Dumpling – opened on Newburgh Street in Carnaby – has been winning us over. We tucked into vegetarian and vegan small plates of dumplings filled with cauliflower and potato; spinach and tofu; courgette and halloumi.

1

We paid a visit to Yeo Valley’s certified organic gardens and impressive veg patch before the season closed. Don’t worry though, the Yeo Valley Canteen, only a short drive away – with panoramic views overlooking Blagdon Lake – is open to the public all year round, using the best of the local harvest in the menu. Booking is essential, so head to yeovalleyvenues.co.uk to find availability.

4

Bristol’s veggie scene has moved up a notch with the opening of Root, in Cargo at Wapping Wharf; small plates, with vegetables in the driving seat. We sat in the sun, drinking homemade rosemary lemonade, tucking into some of the best veggie food we’ve ever tasted. The menu changes with whatever head chef, Rob Howell, picks up from the market, so it’s fresh, simple and oh-so-creative. Follow the team on Instagram @rootbristol.

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Breakfast burritos might be our favourite weekend brunch – scrambled eggs, avocado, veggies and plenty of hot sauce!

We’ve been playing with buckwheat to make gluten-free savoury pancakes and topped them with cheese, radish and peppery rocket.

5

Deputy editor Sophie ventured down to Dorset for a spot of glamping, making the most of peaceful morning yoga, al fresco rain showers and campfire cooking. Bliss!

More pancakes! This time just two ingredients – banana and an egg – blended to make the quickest batter for a filling brekkie.

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Food For Thought.indd 2

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VEGGIE ISSUE 108 OCT 2017_VEGGIE 08/09/2017 14:17 Page 99

VEGGIE ISSUE 108 OCT 2017_VEGGIE 08/09/2017 14:17 Page 100