The Vegan 2017 Issue 4 by The Vegan Society

The Vegan 2017 Issue 4

The Vegan Society magazine

WORLD VEGAN MONTH Prepare an amazing plant-based feast

PLATE UP FOR THE PLANET The results are in

Â£3.00

Editor’s Letter & Contents

Editor’s Letter

elcome to this year’s final edition of The Vegan. In this issue, we have included a bumper pack of delicious and creative recipes (page 9). As November is World Vegan Month, why not take inspiration from them and cook up a feast for your friends and family? People sometimes have their guard up when it comes to discussing vegan issues – but offer them a slice of incredible cake and they will be powerless to resist.

Up supporter and Harry Potter star Evanna Lynch. We’re very pleased to announce the launch of our Campaigner Network (page 30). If you would like to work together to further veganism and bring our campaigns to your local area, we would love to hear from you. Alongside our usual updates and news, we’ve included a great interview with Dwayne Cooper, an inspiring personal trainer keen to promote the positive effects of veganism in his community.

We have also included an update on Plate Up for the Planet (page 24), our biggest campaign yet. Here you can find an exciting interview from Plate

Contents 03

Achievements

Media highlights

Recipes

Sport

Plate Up for the Planet

Active vegans

Volunteer of the season

Nutrition

Shoparound

Reviews

Your views

Essential updates on Vegan Society news

The Vegan Society in the press

A bumper edition

Dwayne Cooper, personal trainer

Including Evanna Lynch interview

Keeping up with our amazing volunteers

Launching our Campaigner Network

All you need to know about iron

New vegan products to look out for

Featuring hit film Okja

Your letters and emails Issue 4 2017 | The Vegan 1

From the CEO Editor Elena Orde Design creativephoenix.design Contributors Aimee Ryan, Sally Jones, Amy Norton, Abigail Stevens, Jenny Edwards Cover image: Aimee Ryan Print kingsdown.uk.com Submissions We welcome articles on a range of topics relating to veganism, as well as photographs, images, and illustrations. Please email editor@vegansociety.com for more information. Staff CEO George Gill Head of Communications Sam Calvert Chief Finance Officer Stephen Hirst Head of Campaigns & Policy Louise Davies Senior Advocacy & Policy Officer Amanda Baker Volunteering & Engagement Manager Alex Douglas Supporter Services Officer Andy Davidson Supporter Services Coordinator Seona Deuchar Admin Assistant Katherine Anderson Communications & Campaigns Officer Elena Orde Media & PR Officer Dominika Piasecka Web & Digital Marketing Officer Adam Duncan Digital Content Officer Danielle Saunders Campaigns & Policy Officer Tom Kuehnel HR & Office Manager Sarah Cook Sales & Merchandise Manager Dave Nicholson Trademark Assistant Manager Laura Faliveno Trademark Officers Paul Philbrow, Charlotte Bracken, Emma Beaver Trademark Relations Officer Abigail Stevens Business Development Assistants Alix Meek, Jess Olley, Stephanie Reed, Natacha Rodrigues, Annie Evans Business Operations Manager Paul Tomlinson Finance Officer Allan Oakes Research Officer Dr Lorna Brocksopp Dietitian Heather Russell Council Stephen Walsh (Chair) Jenifer Vinell (Vice-Chair) Menna Jones (Treasurer) Salim Akbar, David Gore, Constantin Imbs, Graham Neale, Sagar Shah, Patricia Fairey The views expressed in The Vegan do not necessarily reflect those of the Editor or of The Vegan Society Council. Nothing printed should be construed to be The Vegan Society's policy unless so stated. The society accepts no liability for any matter in the magazine. The acceptance of advertisements (including inserts) does not imply endorsement.

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From the CEO Reflecting on a great year of progress

or the past 18 months I have taken the role of Interim CEO of The Vegan Society. I have thoroughly enjoyed the experience, and the great leaps forward we have made as an organisation during that time. I am now very pleased and proud to say that, following a successful interview, the position has been made permanent. We have some great achievements to update you on this quarter. Our biggest campaign yet, Plate Up for the Planet, has already made an impact. The environmental audience has long been due a strong voice asserting the negative contribution that animal agriculture makes to the planet. This campaign will continue to bring awareness to people and support them in the first stages of going vegan. Political engagement was particularly high in October as we were present at the Labour, Conservative and Green Party conferences. Here we launched the next stage of Grow Green, our campaign to encourage the government to support crop farmers. We’re also working on a nutrition app that will help people in their first stages of going vegan and vegans who would like to check whether they are meeting their nutritional requirements on a day-to-day basis. At Vegan Society HQ, we are very happy to welcome on board several new members of staff. As we are a growing charity, look out for new jobs on our website and social media pages. Happy World Vegan Month to all of our members and supporters! George Gill, CEO

Staff updates Ali Ryland, our Web and Digital Communications Officer, has left The Vegan Society to return to the world of academia. Her hard work will be greatly missed. Dean Bracher, our Sales Assistant who has also contributed hugely to the society through his volunteer work, has moved on to pastures new. We have been very pleased to welcome to the team Adam Duncan as our new Web and Digital Marketing Officer. Adam has been a welcome presence in the office for several years as a dedicated volunteer, and it is great to have him as an official member of staff. Danielle Saunders has joined us as our new Digital Content Officer. With a background in social media, we’re very happy to have her expertise to grow our online presence even further. We have also taken on a new Business Development Assistant, Annie Evans, and a very welcome returning Business Development Assistant, Alix Meek.

Donald Watson House 21 Hylton Street Birmingham B18 6HJ UK

0845 45 88244 0121 523 1730 info@vegansociety.com www.vegansociety.com

Printed on recycled paper

Achievements

Yes It’s Vegan

V Nutrition

The aim of the Yes It’s Vegan campaign was to highlight the work that our Trademark team put into assuring that a product is suitable for a vegan to use, and to increase understanding of what the Trademark means. After all – who better to determine whether a product is vegan than The Vegan Society? Our team diligently checks every detail about a product, from its ingredients list to the manufacturing and processing aids, to ensure that vegans can buy it safe in the knowledge that it aligns with their beliefs. This campaign was launched at the Just V Show, where visitors took part in a Trademark treasure hunt, and searched the venue for Trademark stickers. As a reward for finding one, each visitor received a goodie bag packed with treats from our trademark holders, including Follow Your Heart, Rebel Kitchen and Free From Fellows. We also ran a social media campaign in which our followers shared pictures of their favourite Trademarked products. Thank you to everyone who took part.

People can often be worried about their nutritional needs when they first go vegan. We know that once you’ve done your research, it’s easy to ensure you’re hitting the right targets. However, nutritional concerns can be a barrier to people going vegan. There are also certain areas where vegans need to pay particular attention to ensure they are getting the most out of their diet. Introducing V Nutrition, The Vegan Society’s nutrition app designed to set your mind at rest, and ensure you’re getting everything you need to be happy and healthy. Particularly helpful for new vegans or the vegan-curious, who may find the idea of vegan nutrition daunting, V Nutritious is your handy pocket companion. The app asks a few simple questions each day, then checks that you’re including good sources of essential nutrients, and gives you tips about how to improve. V Nutrition is launching soon, so look out for it on app stores, as well as our website and social media channels.

Yes It’s Vegan launched at the Just V Show

Issue 4 2017 | The Vegan 3

Achievements

Political engagement

Eddie Izzard presents us with an award

Just V Show In July The Vegan Society exhibited at the Just V Show in London Olympia. As well as running our Trademark treasure hunt, we had a great time signing up new members and people keen to take our 30 Day Vegan Pledge. We also enjoyed answering any questions people had about transitioning to a vegan lifestyle. Dietitian Heather Russell delivered a very successful talk on vegan nutrition to a packed-out theatre. Similarly, our Vegan 101 workshop was fully attended by people keen to find out how to go vegan themselves. Visitors enjoyed the friendly atmosphere, and answered each other’s questions, fostering a welcoming atmosphere for the new vegans. We also included our popular vegan ‘pub quiz’, and gave out prizes to the winners and to the teams with the best names. Because who can resist a good veganthemed pun? Thanks to all of our wonderful volunteers who did a great job at the event, and were a friendly point of contact to all visitors.

This autumn our Policy team has been kept busy, visiting the Labour Party Conference, the Conservative Party Conference and the Green Party Conference. This has been an invaluable time for us to engage with parliamentarians in a bid to get vegan issues on the political agenda. At our Labour Party Conference stall we distributed samples of British-grown pulses from Trademark holders Hodmedod’s, and asked visitors to vote on whether they would support vegan policies, with a very positive result. We also won an award for the design of our stall, presented by Eddie Izzard. We hosted a well-attended fringe event on the topic of sustainable agriculture and the benefits of supporting vegan farming practices postBrexit. Featuring a delicious vegan afternoon tea and five expert speakers, including two MPs, this event helped to create a buzz around innovative vegan agriculture.

Interest in veganism is at an all-time high

Festive Trademarked products

Look out for these festive treats

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If you find it difficult to face leaving the warmer months behind, you may be in need of a little pick-me-up. In which case, you will be excited to hear that we have registered Asda’s free-from mince pies with our Vegan Trademark. What better way to celebrate the season than by enjoying some warmed-up mince pies along with some vegan ice cream or custard? We have also registered plenty of Asda’s ownbrand vegan products. Could they be paving the way in terms of vegan-friendly supermarkets?

Achievements

Solutions for the farm of the future

Nutrition for older vegans

In 2015 we launched our first Grow Green report. This document outlined the case for supporting animal farmers to transition towards crop farming. Followers of our Grow Green campaign will be pleased to hear that the next phase has arrived. In collaboration with the New Economics Foundation, we have published Grow Green: Solutions for the Farm of the Future. This document delves more deeply into the practicalities of how government can support greener food production in the UK, delivering clear policy asks that we can encourage them to adopt. You can access the report on vegansociety. com/growgreen. Please do send it on to your MP to encourage them to raise these vital issues in parliament.

The Vegan Society’s resident Dietitian, Heather Russell, has been working with charity Vegetarian for Life to improve their nutritional skills and knowledge. Vegetarian for Life is an organisation that supports older vegans and vegetarians, seeks to uphold their rights and works to ensure their needs are met in care settings and at home. Heather chaired an online nutrition course to ensure that Vegetarian for Life’s nutritional resources are reliable and up to date, so that they can be secure in the knowledge they pass on to older vegans and those who care for them. This was a very worthwhile project, with participants keen to receive more advanced training. You can also find the same nutritional resources on our website, and can get in touch with us for more specialised advice.

London Feminist Film Festival In August, we awarded a grant to the London Feminist Film Festival, which wanted to incorporate vegan education into its event. The grant went towards vegan catering, as well as running an extremely well attended panel discussion about the connections between the two subjects. Anna Read from the London Feminist Film Festival says, “I think there are clear links between the oppression of women and that of nonhuman animals, and I really wanted to bring this out and discuss it at LFFF this year. I wanted to start a conversation about whether veganism is a feminist issue, and hopefully encourage some more feminists on their way to becoming vegans.” Both the food and the panel were very well received, with an extremely engaged (and well fed) audience keen to learn more and share their own views. Issue 4 2017 | The Vegan 5

Media highlights

The Vegan Society in the news

Dairy milk called inhumane

Plate Up for the Planet

After the launch of Go Vegan World’s advert in which dairy milk was termed ‘inhumane’, dairy farmers appealed to the Advertising Standards Authority in a bid to get the advertising pulled. The ASA, after reviewing the facts, upheld the adverts and deemed them to be accurate and unlikely to mislead. In the wake of this, the media was keen to hear The Vegan Society’s standpoint. We spoke in support of this landmark decision and supported Go Vegan World’s fantastic work. With an independent body on our side, we could make our points in confidence and inform listeners of the truth about what happens to farmed cows. Communications Officer Elena Orde was interviewed on Landward, Scotland’s farming and countryside programme, about the decision.

After the launch of our environmental campaign Plate Up for the Planet, we were interviewed by 13 radio stations. The campaign featured on the Victoria Derbyshire show and Channel 5 news, and Sam Calvert, Head of Communications, appeared on BBC Breakfast. Having been quoted in environmental magazines and national media, our message reached thousands of people concerned about the environment but who have not yet realised that their non-vegan lifestyle choices harm our planet. We shocked the public with powerful statistics and urged them to sign up to our vegan challenge.

On the radio Our press office was kept extremely busy after Labour Party leader Jeremy Corbyn said that he was eating more vegan foods. The announcement – despite Mr Corbyn not being vegan – provided a perfect opportunity for the society to appear on national and regional radio. We gave seven interviews in which we talked about the amazing benefits of veganism and why people are choosing this lifestyle.

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Best of the rest Dietitian Heather Russell gave comments to various media outlets explaining our renewed agreement with the British Dietetics Association that assures that vegan diets can support healthy living. Media and PR Officer Dominika Piasecka was quoted in an article in the Sunday Times that suggested the end of meat is near, as well as in a piece about vegan sportspeople in the Observer, both of which have been shared by thousands. The story of Miley Cyrus having a tattoo of our Vegan Trademark exposed veganism to fans of the pop star.

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Recipes

Ingredients 500g pumpkin (or butternut squash), chopped into small cubes 2 medium gala apples, stalk removed and cut into large wedges 1 small red onion, cut into large wedges 3 garlic cloves (unpeeled) 1 tbsp olive oil 1/2 tsp salt and pepper 1 thumb-sized piece of ginger 1/2 tsp mixed spice (or 1/4 tsp nutmeg and 1/4 tsp cinnamon) 500ml vegetable stock 1 tbsp apple cider vinegar (or balsamic) Salt and pepper, to taste To serve A swirl of coconut milk Chives Pumpkin seeds

Serves 4

Pumpkin, apple & ginger soup We’re well into the cosiness of autumn now, and this recipe is full of autumn vibes. Hearty and earthy pumpkin paired with crisp, sweet apples and warming, spicy ginger – all in a deliciously comforting soup.

Directions Preheat the oven to 200°C / 390°F. Add the pumpkin, apples, onions and garlic to a large roasting tin with the olive oil, salt and pepper. Toss to coat and roast for 30-40 minutes. Once cooked, unpeel the roasted garlic cloves and add them to a blender with the rest of the ingredients. Blend everything until smooth, adding more vegetable stock if needed. Season to taste. To serve, add a swirl of coconut cream or dairy-free yoghurt. Top with chopped chives and pumpkin seeds. Issue 4 2017 | The Vegan 9

Recipes

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Recipes

Ingredients 2 tbsp olive oil 3 cloves garlic, minced 1 large red onion, thinly sliced 2 celery stalks, finely chopped 2 medium carrots, peeled and finely chopped 2 red peppers, roughly chopped 1 tsp ground cumin 1 tsp chili powder Salt and pepper, to taste 2 x 400g tins of chopped tomatoes 1 x 400g tin red kidney beans, drained and rinsed 100g / ½ cup dried red lentils 400g frozen soy mince 250ml / 1 cup vegetable stock Optional flavour add-ins 1 tsp miso paste 2 tbsp balsamic vinegar A large handful of fresh coriander, roughly chopped To serve Cooked basmati rice Extra chopped coriander A squeeze of lime juice

Chilli sin carne This easy, simple and delicious recipe can be whipped up in just half an hour! And if you want to make it extra easy, you can buy readyprepared soffrito mixes at the supermarket, either in the fresh veg or frozen section. This is a mixture of pre-chopped onion, celery and carrots which is the beginning of this recipe, and many others. A very handy mixture to keep in the freezer for soups and veggie bolognese. This recipe is also packed with plant-based protein (a whopping 25g of protein per serving!) which will answer anyone who asks “Where do you get your protein, though?”

Directions Heat the olive oil in a large saucepan. Sauté the garlic, onion, celery, carrots and peppers for a few minutes, on a medium heat, until softened. Add the cumin, chilli powder, salt and pepper, and stir. Pour in the chopped tomatoes, kidney beans, lentils, soy mince and vegetable stock. Add in the extra flavourings (if using), before simmering for 25 minutes. Serve with some steamed basmati rice, some fresh torn coriander and a squeeze of lime juice. The dish freezes well, and keeps for up to 4 days refrigerated. Serves 6

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Recipes

Chocolate caramel popcorn cake

An incredibly indulgent and delicious celebration cake, perfect for World Vegan Day!

Ingredients For the chocolate cake 375g (2 1/2 cups) self-raising flour 1/2 tsp baking powder 350g (2 cups) light brown sugar 110g (1 cup) cocoa powder 120ml (1/2 cup) vegetable oil (sunflower or coconut oil work best) 680ml (2¾ cup) dairy-free milk 2 tbsp apple cider vinegar For the caramel sauce 400g (2 cups) light brown sugar 120ml (1/2 cup) dairy-free milk (soy milk or full-fat coconut milk works best) 225g (1 cup) vegan margarine (make sure it’s a good-tasting one!) 2 tsp vanilla extract (Optional) Pinch of sea salt For the caramel buttercream frosting 1/3 batch of the caramel sauce 300g (1 1/3 cups) vegan margarine (make sure it’s a good tasting one!) 300g (2 1/3 cups) icing sugar For the caramel popcorn 1 small bag of popped salted popcorn, in a large bowl 100ml (1/3 cup + 2tbsp) water 200g (1 cup) white sugar 1 tbsp vegan margarine

Serves 10 Recipes and photography (pages 9-13) by Aimee Ryan wallflowerkitchen.com

12 The Vegan | Issue 4 2017

Directions To make the caramel popcorn You need to work quickly making this, so have a prepared large flat baking tray ready to set the popcorn and all the ingredients to hand. Add the sugar and water to a large pot on a medium-low heat. Don’t stir but you can shake to stop it burning. Once the sugar turns a deep caramel colour, remove from the heat and add the tablespoon of vegan margarine. Keep stirring until smooth. Then pour over the bowl of popped corn, mixing to coat everything evenly. Quickly transfer to the tray to set. To make the chocolate cake Preheat the oven to 180°C / 350°F and grease and line two 8-inch cake tins. Mix all the dry ingredients into a large bowl, then whisk in the wet ingredients, leaving the apple cider vinegar until the last minute. Pour the batter equally between the two cake tins and bake for approximately 35 minutes or until a toothpick poked into the middle of the cake comes out clean. Once baked, leave to cool completely before removing from the tins. Trim to make the tops even. Now slice each layer in half lengthwise to create four cake layers. To make the caramel sauce Simply mix all the ingredients together, except the vanilla extract, in a saucepan on a medium boil. Once the mixture has thickened and is bubbling slightly, after approximately 5 minutes, remove from the heat and stir in the vanilla extract. To make the caramel buttercream frosting Whisk the vegan margarine in a large mixing bowl, adding the icing sugar a small bit at a time. Then whisk in the caramel sauce, working whilst the sauce is still warm and at a pourable consistency to stop it from hardening. To assemble the cake Add a few large spoonfuls of the buttercream to the top of the first cake layer and sandwich together with the next layer, repeating and covering all layers with a generous dollop of the buttercream. Then frost the outside of the cake, starting with a thin crumb layer before adding a more generous coating. When the caramel sauce has cooled but is still a thick, pourable consistency, pour over the top of the cake, letting it run down the sides. Pile the popcorn on top and pour more caramel over to keep it in place. Leave in the fridge for a few hours to set and keep fresh, before serving.

Recipes

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Recipes

14â&#x20AC;&#x201A; The Vegan | Issue 4 2017

Recipes

Cranberry cheesecake Ingredients For the base 250g/ 8 1/2 oz vegan digestive biscuits 100g/3 1/2 oz vegan margarine 1 tsp ground cinnamon For the filling 100g/ 3 1/2 oz dried cranberries Liquid for soaking (see method) 450g/1 lb unflavoured vegan cream cheese 200g/7oz unflavoured vegan yoghurt 1 tbsp cornflour 2 tbsp golden syrup To decorate Holly leaves Fresh pomegranate kernels

This simple festive centrepiece will wow any non-vegans you spend the Christmas period with! We’d love to see your creations – please send a picture to editor@vegansociety.com for the possibility of being featured in the next issue.

Directions Preheat the oven to 180°C/350°F/Gas Mark 4. Grease the base and sides of a 23cm/9 inch, loose-based tart tin. Place the cranberries in a small bowl and cover with soaking liquid of your choice – perhaps vegan red wine or brandy, fruit juice or an alcohol-free fruit punch. Leave to soak for up to an hour until required. For the base Put the biscuits into a plastic bag and bash with a rolling pin until they resemble breadcrumbs. Melt the margarine in a saucepan, then take off the heat and stir in the biscuit crumbs and cinnamon. Mix thoroughly, then press the mixture into the base of the prepared tin and press down with the back of a spoon. Bake on a baking tray for 10 minutes. For the filling Put the vegan cream cheese, vegan yoghurt, cornflour and golden syrup into a large bowl and mix well. Drain the cranberries and gently stir into the mixture. Spoon the filling over the biscuit base, smooth it with the back of a spoon and return to the oven for 30-35 minutes until golden and just set. Allow to cool in the tin, then remove from the tin onto a serving plate and chill until ready to serve. Decorate with holly leaves (not for eating!) and fresh pomegranate kernels.

Recipe development: Jane Hughes Home Economist: Judith Ball Food photographer: Sue Hiscoe Copyright: The Vegan Society 2017

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Recipes

16â&#x20AC;&#x201A; The Vegan | Issue 4 2017

Recipes

Mushroomy mac ‘n’ cheese Ingredients 500g dried macaroni 40g dried wild mushrooms 2 tbsp vegan butter 250g chestnut mushrooms 2 garlic cloves, finely chopped 1 tbsp thyme leaves Sea salt and freshly ground black pepper For the béchamel sauce 50g vegan butter 3 tbsp plain flour 800ml almond milk 1/4 tsp grated nutmeg 4 tbsp nutritional yeast 200g vegan cheddar cheese, grated 50g vegan parmesan cheese, finely grated For the topping 40g vegan parmesan cheese, grated 2 tbsp finely chopped flat-leaf parsley leaves

Serves 6

Anyone who knows me will know about my mac and cheese obsession. I HAD to find a good vegan recipe for mac and cheese – one that would actually taste similar to the original. Many of the recipes I tried use cashews, but I never felt they were successful at recreating the flavours and textures. Thankfully, this one is spot-on and the mushrooms add an extra texture and flavour that take it to the next level.

Directions Preheat the oven to 220°C (200°C fan, gas mark 7). Cook the macaroni in boiling, salted water according to the packet instructions, until al dente. Drain in a colander and refresh under cold water until cooled. Put the dried mushrooms in a small heatproof bowl. Pour 150ml boiling water over them and leave them to rehydrate for 15 minutes. Drain the mushrooms from the liquid, reserving it for the béchamel sauce. Roughly chop the mushrooms. Melt the butter in a non-stick frying pan over a high heat. When hot, add the wild mushrooms, chestnut mushrooms, garlic and thyme. Cook for 5-8 minutes until the mushrooms have browned well. Season with salt and pepper, and remove from the heat. To make the béchamel sauce, put a large saucepan over a medium heat, then add the butter and stir until melted. Add the flour and cook for 1 minute, stirring constantly. Whisk in the milk, and continue to whisk until the sauce thickens, then lower the heat and add the remaining ingredients. Stir until the cheese has completely melted. Remove from the heat and season with salt and pepper. Add the mushrooms and macaroni to the saucepan with the sauce and stir well until everything is evenly coated in the sauce. Transfer to a deep 25 × 30cm ovenproof dish. Mix the topping ingredients together and sprinkle over the macaroni. Cook in the oven for 20-25 minutes or until the topping is golden brown and crunchy.

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Recipes

French toast with spiced plums Ingredients 200ml almond milk 2 tbsp light brown soft sugar 2 tbsp wholemeal flour 1 tbsp nutritional yeast 1/2 tsp ground cinnamon A pinch of salt 2 tbsp vegan margarine 4 thick slices day-old white bloomer bread, sliced about 2cm thick

The ultimate breakfast option for those out there with a sweet tooth like mine. 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.

Directions

Put the margarine 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. For the spiced plums Pour the milk into a bowl and add the sugar, flour, nutritional yeast, 3 tbsp vegan margarine cinnamon and salt. Whisk well. 3 tbsp light soft brown sugar Put a large non-stick frying pan over a medium-high heat. Put the 6 large ripe plums, pitted margarine in the pan and wait until it begins to sizzle. Take each piece and quartered of bread and dip both sides into the milk mixture until soaked well. 1/4 tsp ground ginger Add the soaked bread slices to the pan and cook for 3-4 minutes on 1/4 tsp ground cinnamon each side until golden brown and crispy. Put the plums back over the heat to warm through. Serve the plums on the bread, making sure to use up all the spiced Recipes and photography (pages 16-18) buttery syrup. from Feed me Vegan by Lucy Watson, Serves 2 published by Sphere, £16.99 18 The Vegan | Issue 4 2017

Why not try these fantastic Sheese recipes in your festive line-up? APPLE, WENSLEYDALE & CRANBERRY OAT SLICE

Ingredients: For the flapjack layers 2 + ½ cups rolled oats (gluten-free if required) ½ cup ground almonds 6 tablespoons date nectar or maple syrup 4 tablespoons tahini 4 tablespoons coconut oil For the filling 1 cup unsweetened apple puree or stewed apples 1 teaspoon mixed spice Pinch of salt 1 tablespoon stevia or coconut sugar 100g Bute Island Wensleydale Style Sheese with Cranberries, crumbled into small pieces Dried cranberries, to decorate Preheat the oven to 180 degrees C and grease and line a 20cm loose-bottomed cake tin with greaseproof paper. Mix together the oats and ground almonds in a bowl. Gently heat the nectar/syrup, tahini and coconut oil to melt, then pour into the dry ingredients and mix well to combine; you want a nice sticky mixture. Place half of this in the bottom of your prepared tin and spread evenly to cover the base. Mix together the apple puree/stewed apples with the mixed spice and chosen sweetener. Carefully spread this over in an even layer, reaching the sides. Sprinkle over the Sheese evenly. Sprinkle over the remaining oat mixture on top to cover completely then carefully push and pack down tightly on top. Bake for 30 minutes, until golden and firm. The important tip here: leave to cool fully before removing from the tin. When cooled, pop the cake out from the tin and cut into 6-8 slices. Sprinkle with extra dried cranberries - now enjoy! Keep any remaining slices in the fridge in an airtight container for up to 3 days.

Creamy Original Truffles 255g Original Creamy Sheese (1 tub) 454g Icing sugar 345g Semi-sweet chocolate (melted) 1 - 1 ½ Tea spoons vanilla essence Ground nuts, unsweetened cocoa or toasted flaked coconut HOW YOU DO IT Rest the Creamy Sheese out of the fridge until it reaches roughly room temperature, then gradually add the icing sugar, beating until well blended. Add the melted chocolate & vanilla and mix well. Refrigerate for about 1hr. Now shape the mix into truffles (about 2.5cm balls) and coat in the nuts, cocoa or coconut. Chill well before serving & enjoy! Why not also try dipping them in molten chocolate, and allow to go hard for an extra special decadent treat!

Bute Island Foods | 01700 505357 | www.buteisland.com Gluten-Free ● Cholesterol-Free ● Free from Palm oil & Hydrogenated fats ● Ingredients sourced as non-GMO

Sport

Plant powered Personal Trainer Dwayne Cooper has been inspiring young people within his community to lead a healthier life, physically and mentally.

partanfam is a personal training project run by vegan trainers Dwayne Cooper and Chaka Clark. We chatted to Dwayne about his holistic approach, and how his plant-based diet fits into the project.

The whole picture “I kind of fell into it by experimenting with different types of diets,” Dwayne says about his move to veganism. “During my transition, I got to the stage where I was pescatarian, but at the same time I was also researching how my ancestors ate before being colonised. As my father is Ghanaian and my mother Jamaican, to be blunt, it’s in our culture to eat leftover animal flesh, which we learned to season in such a way that it tastes good to us. “Those days are over, and yet we still continue to eat this way,” Dwayne added. “This was the kickstart to cutting out all animal products. I started comparing how animals are treated to the way my ancestors were treated and saw no difference, so I opted out.” The Spartanfam project also benefits from a holistic approach. Unlike a lot of personal trainers, Dwayne and the team don’t just concentrate on the physical fitness of the people they work with. “It’s important that the children and teens have some strong male role models around to look up to that they can trust and depend on. Most people only think of themselves and their close family, but if no one is concerned with the community then the community breaks down and cultures are lost due to dysfunction within the area. This can lead to an increase in crime and misunderstanding of cultural differences.” 20 The Vegan | Issue 4 2017

It was this desire to help their community that led the team to start their personal training project. “About five years ago a close friend of mine, Chaka Clark, had an idea that we could start a fitness class with more substance than just working out together and then saying our goodbyes. Chaka, myself, and three others sat down and designed a class that doesn’t just get people fit, but encourages people to eat healthily and meet new people by making friends within the class. We did this by encouraging everyone to introduce themselves to each other at every session, especially when we had a new member join us. After class we would all go to a healthy restaurant nearby and eat together. And so Spartanfam was formed.”

A recipe for success For Dwayne, his vegan diet is an integral part of the experience. “Exercise and training keeps me really fit and strong, but my diet keeps my healthy. How I eat is a part of my lifestyle and I eat to serve my body a purpose. Taste matters, but the food we eat is supposed to supply our cells with all the nutrients they need to maintain good health.” Dwayne explains that he eats: “60% fruits, 30% greens, and 10% cooked foods, which consists of legumes, sweet potatoes, and squash. I use the term ‘plant based’ over ‘vegan’. This is because as a vegan you can still maintain a very poor diet.”

Role models Dwayne and the Spartanfam team have proven that being good role models is an effective way to encourage others to try a plant based diet.

1 Finding a healthy balance 2 Dwayne picking out the best fruit and veg

Sport

“When people are in the presence of myself and other plant based eaters, often they are inspired to try it for themselves. People inquire into the lifestyle more and more until eventually those special words, ‘I’ve been vegan for two weeks now’ pops out of their mouth. It happens every time!” As well as the Spartanfam project, Dwayne has recently started a new project and campaign in which he fasts in solidarity with malnourished children in Ghana. You can read more at gofundme.com/fast-for-ghana. Dwayne says, “I don’t want everybody to donate just to buy them food. I’m hoping to raise enough money and awareness on this issue to be able to place full time farmers on the land, and grow an organic garden to teach the children how to be self-sufficient. Knowledge that’s passed on to another never dies, and this is what I intend to give them.”

Follow Dwayne Cooper on Instagram @Coupe_Dc By Sally Jones Issue 4 2017 | The Vegan 21

Buy online

Buy Online New Books Going Vegan by Joni Marie Newman and Gerrie Lynn Adams RRP £16.99 – our price £11.99 The fear of change, the fear of the unknown, the fear of never being able to eat bacon again! These are just a few of the reasons people are afraid to go vegan. Going Vegan: The Complete Guide to Making a Healthy Transition to a PlantBased Lifestyle seeks to change that, and provide a practical and easy-to-understand guidebook to help you fearlessly (and deliciously) transition to a plant-based way of life.

Vegan on the Go: Fast, easy, affordable – anytime, anywhere by Jérôme Eckmeier Create delicious vegan meals quickly with this handy on-the-go recipe book that makes eating away from home fun and easy. Eat vegan anytime, anywhere with Vegan on the Go. With over 100 nutritious recipes and healthy lunch ideas, your desk lunch will never be sad again. Eat vegan snacks, soups, salads, sandwiches, hearty mains, and desserts with meals created by vegan authors Jérôme Eckmeier and Daniela Lais. Vegan is more than just salads. Try out simple and super-convenient recipes for quinoa chili, soba noodle summer rolls, chia and almond pizza, and vegan hot dogs. Plus, satisfy your sweet tooth with delicious vegan desserts, including fruity macadamia nut cream, and chocolate mini cakes. With transportation tips and tricks, your meals will stay fresh and they won’t get soggy. Know exactly how long prep and cook time will take to make each meal, and the clear photographs show off exactly what the final product should look like.

Durham and Americano mugs: £5.99 Our very popular ranges of mugs are now back in stock, featuring the large ‘V’ logo and web address on one side, and the internationally recognised Trademark logo on the other. Promote veganism while you drink a cuppa!

22 The Vegan | Issue 4 2017

Offer Buy any of these books between 1 November and 31 January and receive 10% off by simply entering the code ISSUE4BOOKS2017 at checkout, or quote over the phone when placing an order. Please note that this offer only applies to purchases made through our online webshop at vegansociety.com/shop or through our telephone sales line – 0121 523 1731.

Events

Events Southampton Vegan Festival Saturday 5 and Sunday 5 November, 10:30am - 5pm Oceana Southampton, Leisureworld, West Quay Road, Southampton, SO15 1RE southamptonveganfestival.co.uk VON Manchester Vegan Fest Sunday 12 November, 10am – 5pm Britannia Sachas Hotel, 12 Tib Street, Manchester, M1 1JG veganorganic.net/von-manchester-vegan-fest

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Brunswick Shoe (Black) • Women’s lace up • Water resistant • 3cm heel • Made in EC NOW IN !

Edinburgh Vegan Festival Sunday 19 November, 10:30am – 4:30pm The Roxburghe Hotel, 38 Charlotte Square, Edinburgh, EH2 4HQ facebook.com/edinburghveganfest Aberdeen Vegan Festival Saturday 25 November, 10am – 4pm Aberdeen Football Club, Pittodrie Stadium, Pittodrie St, Aberdeen, AB24 5QH veganfestival.co.uk/Aberdeen-vegan-festival Leeds WinterFest Vegan Christmas Market Sunday 26 November, 11am – 5pm Leeds Town Hall, The Headrow, Leeds, LS1 3AD veganwinterfest.co.uk

Est. 1990

Made in England & Europe Quality ‘breathable’ non-leather materials ORDER DIRECT AT: www.vegshoes.com Tel: 01273 691913 | info@vegshoes.com A treat for your feet if you don’t eat meat!

VON Stockport Vegan Fair Sunday 3 December, 11am – 5pm Stockport College, Wellington Road South, Stockport, SK1 3UQ veganorganic.net/stockport-vegan-fair Bristol Viva! Vegan Festival Saturday 9 December, 10:30am – 5pm Bristol University Student Union, Richmond Building, 105 Queens Road, Bristol, BS8 1LN facebook.com/events/203476646796972 Compassionate Christmas Fair (Hailsham) Sunday 10 December, 10am – 3pm Civic Community Hall, Hailsham, BN27 2AX facebook.com/hailshamxmasfair

Squeeze out the water with Tofuture’s tofu press to improve texture of your tofu and let the flavours in this Christmas

Norwich Vegan Christmas Festival Saturday 23 December, 10am – 4pm St Andrew’s Hall, Norwich, NR3 1AU facebook.com/KentVeganFestival The Oxford Vegan Market Sunday 21 January The Town Hall, Oxford, OX1 1BD facebook.com/events/131553420814502 To see our full events calendar, go to vegansociety.com/events.

Find out more and buy at www.tofuture.com

Issue 4 2017 | The Vegan 23

Campaigns

Plate Up for the Planet A summer of activity

Staff and campaign supporters at Camp Bestival

n the last edition of The Vegan, we announced the launch of our biggest and most ambitious campaign yet. Plate Up for the Planet is an environmentallyfocused campaign, created to engage eco-conscious people who are unaware of the effect their diet has on the planet. Head of Campaigns Louise Davies says, “We’ve been overwhelmed by the response to our Plate Up for the Planet campaign. As well as

24 The Vegan | Issue 4 2017

encouraging thousands of people to try (and hopefully stick with) a vegan diet, we have pushed veganism up the environmental agenda, with MSPs discussing the issue in Scottish parliament and several MPs and influencers across the UK engaging with our work.” Launched at the end of July, in a way this campaign has only just begun. But after a summer of activity, here are some of the highlights from what has been a very successful start.

Campaigns

The key facts

We worked hard to find the most reliable and hard-hitting facts and statistics, and to present them in an engaging and easily digestible way. These images were run as online ads, and featured in London Underground tube stations.

The challenge Throughout the campaign we encouraged the public to sign up to our 7 day vegan challenge. Those who signed up received handy tips and tricks, as well as delicious recipes, straight into their email inboxes. All of the recipes had the associated carbon emissions calculated, as well as the emissions created by an equivalent nonvegan meal. For example – our delicious banana pancake recipe generates over 16x less CO2 than a non-vegan full English breakfast! We set ourselves the task of reaching 10,000 sign-ups by the end of September, but ended up reaching the target with two weeks to spare.

Of those who responded to our survey almost 50% stated that they would stay vegan, while 80% said they would take steps to reduce the amount of animal products they consumed

Every participant was encouraged to remain vegan after the week was over, with brilliant results. Of those who responded to our survey almost 50% stated that they would stay vegan, while 80% said they would take steps to reduce the amount of animal products they consumed. Issue 4 2017 | The Vegan 25

Campaigns

Vegan power Check out the energy saved by sign-ups to the 7 day vegan challenge in the summer campaign period. That’s a lot of power!

Festival activities Plate Up for the Planet was launched at Seed Festival in Stroud, where we made countless connections with families and individuals interested in finding out about how they could do more to help the planet. Little ones were kept entertained with activities such as decorating a plate with stickers shaped like their favourite fruits and vegetables, and making ‘seed-bombs’ to plant when they got home. The team also took Plate Up to Green Gathering, Moseley Folk Festival in Birmingham and more, but our biggest presence was at Camp Bestival, the family-friendly 3-day event held at the beautiful grounds of Lulworth Castle in Dorset. Added to our list of children’s activities was the smoothie bike – our most unique donation to date! Kids could blend their own drink using pedal-power, which proved a great success. We were also delighted to be joined by Harry Potter star Evanna Lynch and Dan Richardson from Disney’s The Lodge, who made an

26 The Vegan | Issue 4 2017

appearance on the Sunday afternoon. We filmed a live Facebook video before presenting a Q&A with the pair in front of a very enthusiastic audience, all of whom asked great questions. Evanna and Dan were brilliant and inspiring ambassadors for veganism, and encouraged everyone who took part to think deeply about the issues raised.

Campaigns Evanna Lynch – vegan star and supporter of Plate Up for the Planet “I went vegan because I was an ethical vegetarian from age 11, and eventually I started to realise the inconsistencies in that statement. I was starting to speak up in public about my beliefs that animals shouldn’t be killed, hurt, or exploited for our gain and some of my followers started asking why I wasn’t vegan. I didn’t have a response to that, so I decided to do some research and educate myself on the topic. I read the book Eating Animals by Jonathan Safran Foer, and was truly horrified by what I read. I reasoned if I couldn’t read this stuff without feeling traumatised and misled then I couldn’t watch it and I certainly couldn’t eat those products. “The more I read about the vegan ideology, the more I realised that I agreed with everything the movement stood for, and that I was a vegan in my heart and soul. However, my transition process was very gradual and it took me several months and attempts to become fully vegan. I’ve been vegan now for over three years. “I got involved with Plate Up for the Planet because I wanted to remind people that veganism is as much a human concern as it is an animal one. Many people see vegans as animalcrazy kooks, and I often get asked why I don’t worry about the human rights problems in the world. But that couldn’t be further from the truth – the meat and dairy industries are adversely affecting the future of humanity too. We’re facing a much larger problem even than animal rights, as the entire natural world is affected by our daily food choices. It doesn’t matter if you’re an ‘animal person’ or not – as a citizen of the world you have a responsibility to care about the environment and concern yourself with the problems in the agricultural industry. “I really enjoyed the activities at Camp Bestival – it was a wonderful experience. It was great to see so many children talking and asking about veganism. I’m pretty sure they came for the Harry Potter element, but they asked good questions and were very attentive and who knows, we might have planted some seeds. It was awesome

to see children learning about veganism, and parents not trying to shield them from the reality. “I’m passionate about educating children on these matters, as I think it’s a shame that we often only learn about things later in life, after having been brainwashed by society. I remember crying over the film Babe as a child, but I don’t remember being upset at the chicken nuggets on my plate until much later on. I think that’s not right – I wish someone had calmly and honestly explained things to me. “Over the summer, I have enjoyed hearing a different perspective on veganism. As an ethical vegan, I kind of stop listening after I hear about animals getting hurt or exploited – that’s all I need to know to care about an issue. And as someone who is led by her heart and doesn’t really process factual information very well, it was really interesting to talk to people who don’t have the same connection to animals that I have and discovered veganism through the environmental arguments in its favour. I always hear those arguments and nod along but I didn’t realise that information would truly move someone to make a lifestyle change. Naive, I know. But it’s much more natural for me to care about one baby lamb, for example, than it is for the safety of our entire planet, and I forget that not all people react that way. That’s just how I’m wired. So as an activist it was really eye opening for me to hear stories and meet people who understood and committed to veganism from a completely different angle. It reminds me there are many different ways to talk to people about veganism and it’s important to be educated on all facets of it.”

Evanna Lynch, Harry Potter star and vegan

What next… But it doesn’t end here! Plate Up for the Planet is an ongoing campaign to encourage people to think about their diet differently, and make changes to lower their diet-related greenhouse gas emissions. We’re planning plenty of fun and exciting ideas to move the campaign forwards, so watch this space.

In the meantime, please do continue to encourage your friends, family and colleagues to take the 7 day challenge. You can stay informed of any updates on vegansociety.com/plateup.

Issue 4 2017 | The Vegan 27

Volunteers

Active Vegans Alex Douglas, Volunteering & Engagement Manager

This time of year is always my favourite, as there is so much exciting outreach going on. Here at The Vegan Society we are all looking forward to celebrating World Vegan Month, and we know many of our volunteers and activists are gearing up to make this year’s festivities bigger and better than ever before. Read what some of our fellow active vegans have been up to recently, and be sure to email me on alex.douglas@vegansociety.com to let me know how you marked the occasion.

Norwich Summer Fair The first ever Norwich Summer Fair went really well, with approximately 1000 visitors in attendance. Local events volunteer Annette ran The Vegan Society stall for the day, where she sold merchandise, signed visitors up to take the 30 Day Vegan Pledge, and gave out Vegan Society leaflets to interested vegans and vegan-curious attendees. The stall was very well set up and had plenty of interest throughout the event. Steve, Norwich Vegans

Cheltenham Vegan Fair We ran a vegan outreach stall at the Cheltenham Vegan Fair in August and got 36 sign-ups for the 30 Day Vegan Pledge. We run regular stalls around Cheltenham, Swindon and Chippenham, where we give out literature and ask people to sign up to take the Pledge. We buy supermarket vegan alternatives to cheeses, milks and meats

28 The Vegan | Issue 4 2017

and offer tastings to demonstrate that vegans don’t have to live off grass and twigs and that these foods are readily available. We have the Vegan Society recipe leaflets for people to take away, and offer the chance to watch a short film on a laptop in exchange for a free cupcake. Depending on funds, we also sometimes buy the small £2 cookery books sold on The Vegan Society’s website and give them away to interested passers-by. We try to have lots of people on the stall to chat to people about veganism and nutrition and answer any questions they might have. Sue, Swindon volunteer

Official Animal Rights March 2017 Over 5000 people attended the Official Animal Rights march in London in September, which was organised in conjunction with several other marches happening worldwide. Incredibly, there were over twice as many people attending the march compared with last year. Our volunteer Kerry Maddie attended and gave out our leaflets to interested people. One of our newest staff members, Annie, took part in the march. Annie says, “Seeing such a mass of people with banners, leaflets and placards all dedicated to raising awareness of animal cruelty was quite emotionally overwhelming. I really felt as though passers-by were listening and taking into account the images and statements about the way in which humans exploit animals. I think the march was successful in terms of raising public awareness, and hopefully next year it will be even bigger. Maybe we will even be joined by some of the passers-by who stood and watched, and were awakened by what they saw.”

Volunteers

1 The Official Animal Rights March was a huge success 2 Get in touch with us for educational materials 3 Volunteer Kerry standing up for veganism

Find your Local Contact or get involved with your local group by visiting: vegansociety.com/ resources/local-and-group-contacts To order leaflets from us, email leaflets@vegansociety.com

Go Vegan World If you live in the UK, you may have seen the vegan advertising campaign run by Go Vegan World and Eden Farm Sanctuary. With hard-hitting headlines such as ‘Dairy takes babies from their mothers,’ and ‘Humane eggs are a myth: don’t buy it’, these posters have awakened countless people to the realities of animal exploitation. Director and Founder of the campaign Sandra Higgins says, “When we discuss how other animals are treated, we fail to address the problem they face at our hands which is not how we treat them, but that we use them in the first place. When we discuss ‘animal cruelty’, people imagine that we are speaking about something that they would never participate in. After all, no one wants to think of themselves as cruel. When we address what is wrong with using other sentient beings in our ordinary everyday practices such as consuming animal foods, wearing animal clothes, and visiting circuses and zoos, people are left with no rational response other than veganism.” Find out more at goveganworld.com.

One of our top tips for showing your family how easy it is to be vegan is to make them a tasty vegan dish. So here’s a TeenVGN recipe that is simple, affordable and 100% delicious! Sweet Potato, Spinach and Chickpea Curry Ingredients 1 white onion 1 tbsp coconut/vegetable oil 1 tin of chickpeas 1 large sweet potato ½ bag of spinach 1 tin of chopped tomatoes ½ tin of coconut milk/cream Salt and pepper to taste Directions Peel and cube the sweet potato, and boil for about 8-10 minutes or until soft. Chop the onion finely, then add to the pan with some oil and stir until softened. Add the tin of chopped tomatoes and stir. Drain the chickpeas and add them to the pan. Put the lid on and simmer for 2-3 minutes. Drain the sweet potato and add. Pour in the coconut milk/cream, before adding the spinach, cooking until it is wilted, and seasoning with salt and pepper. Serve with rice or vegan naan bread. For more easy vegan recipes visit teenvgn.com/vgn-recipes. Twitter/Facebook/Instagram: @teenvgn Issue 4 2017 | The Vegan 29

Kym Whittet, Aberdeenshire

Volunteers Four special volunteers of the season

What attracted you to volunteering for the new Campaigner Network? I feel that people should be helped to choose better food choices for their health, the environment and of course for all the beautiful, kind animals in this world. I really like The Vegan Society’s ethos of positive vegan promotion, which aligns with my values. Taking action can be scary, but to stand up for those who cannot speak up for themselves is a great thing to do. Anything I can do to help decrease or eliminate animal suffering, I’ll happily do. What have you enjoyed about your new role? I have enjoyed finding out more about the environmental consequences for our food choices, researching and locating organisations who may be interested in our campaign, speaking to people about the environment and veganism and getting the chance to help animals by way of positive action.

sually awarding the title of Volunteer of the Season offers us the chance to celebrate one special volunteer who has made an outstanding contribution to our work. However, this quarter we are very pleased to feature four volunteers who ran the first pilot stage of our new Campaigner Network. The Vegan Society’s Campaigner Network is a network of local groups who are tasked with specific actions to take on behalf of the society in order to further our campaigns and our aims. The initial volunteer campaigners were tasked with promoting Plate Up for the Planet, engaging with their local green groups, explaining the environmental impact of meat and dairy and encouraging them to take up our seven day vegan challenge.

30 The Vegan | Issue 4 2017

Any future plans for your new Campaigner Group? I have already met one or two new vegans whilst campaigning and I would like to form a group of likeminded people with an interest in raising awareness for animal rights. If you are in the Aberdeenshire area, please contact me on – kymwhittet@hotmail.com or twitter @kym_whittet.

Frank Colman, West Berkshire What attracted you to volunteering for the new Campaigner Network? The timing was perfect for me as I had just finished a volunteering project at a local sports club. Although I work full time as an IT Specialist, I’m used to having a volunteering project or two on the go. Being a long-term member of the society, and aware that we are a campaigning organisation, I thought it was high time I got involved.

Volunteer of the Season What have you enjoyed about your new role? I’ve enjoyed the learning! I’ve learned much more about the wide-ranging benefits of veganism through campaigning and activism than through reading about it. In outreach and campaigning, because we are communicating and interacting with people, we tend to think things through more thoroughly and understand them better. Any future plans for your new Campaigner Group? We are in touch with our local Friends of the Earth and Greenpeace groups and are lining up meetings with other environmentalist groups. We are also looking to get involved with colleges and local festivals. We will give a warm welcome to any new campaigners – please email frank.colman@gmail.com.

John Ellis, Durham What attracted you to volunteering for the new Campaigner Network? Having recently retired, I now have more time to devote to vegan advocacy. My wife and I will always be grateful for the support and guidance that The Vegan Society offered us in the early days of our being vegan. You were the one organisation at the time who spoke with authority and credibility that gave us confidence to follow the vegan lifestyle. It is nice to be able to offer some service in return now that I have the time.

Suzie Nimmo, South Lincolnshire What attracted you to volunteering for the new Campaigner Network? I was really excited about the opportunity to help promote the amazing work of The Vegan Society, and the 7 day vegan challenge that was run for Plate Up for the Planet. I am also passionate about sustainable and plant-based foods and wanted to raise public awareness about the environmental benefits of a vegan diet. One of my main goals in life is to help transform society’s relationship with food, and I believe that initiatives like Plate Up for the Planet will play a big role in this. What have you enjoyed doing as part of your new role? It’s been a fantastic and rewarding experience. I’ve enjoyed surprising people with the statistics showing how animal agriculture is one of the most significant contributors to today’s most serious environmental problems, as well as how adopting a vegan diet is one of the best ways to help the planet. Any future plans for your new Campaigner Group? We would love to work on forthcoming Vegan Society campaigns and are always looking to recruit new members. You can contact me on suzienimmo@hotmail.co.uk.

What have you enjoyed about your new role? In getting involved with Plate Up for the Planet, I have enjoyed raising the issue with friends who have concerns about the environment but appear unaware of animal agriculture’s adverse effects on the environment. Any future plans for your new Campaigner Group? I have contacted Transition Durham and a fellow vegan has been in touch. I will have an information stand at the local NEVFEST Vegan Festival. I am also going to give a talk about veganism to the Newcastle Humanist Group. I would be very happy to welcome other local campaigners to the group – my email address is john.ellisvegan@btinternet.com.

If you are interested in joining the Campaigner Network, please email campaigns@vegansociety.com.

Issue 4 2017 | The Vegan 31

Nutrition

Getting iron from plants

People often worry that cutting out meat will lead to iron deficiency. However, there are many iron-rich plant foods. Research comparing non-vegetarians with vegetarians and vegans suggests that meat avoidance isn’t linked to lower iron intakes, or lower blood haemoglobin (a protein containing iron). Nevertheless, it’s a good idea to check that you’re getting plenty of iron from your vegan diet, and take steps to maximise absorption.

Targets and sources In the UK, it’s recommended that most adults aim for a daily iron intake of 8.7mg (milligrams). However, those who menstruate should aim for a higher target of 14.8mg. So, how much iron does our food actually contain? Here are some good sources: Amount of food

Amount of iron (mg)

100g uncooked calciumset tofu

2.7

150g cooked quinoa

2.2

80g cooked red lentils

1.9

30g cashew nuts

1.9

30g ground linseed

1.7

80g reheated canned kidney beans

1.6

80g cooked kale

1.6

80g reheated canned chickpeas

1.2

30g raisins

1.1

Make sure that your daily diet contains plenty of iron-rich foods.

Boosting absorption Vitamin C helps our bodies to absorb iron. Many plant foods contain good amounts – not just citrus fruits! Pepper, broccoli, cabbage, Brussels sprouts, kiwi fruit, strawberries and pineapple are also great sources. Combine them with iron-rich foods to maximise absorption. Here are some tasty examples: • Top iron-fortified cereal with ground linseed and strawberries • Add pepper to a tofu stir-fry • Add pineapple to a lentil curry

Some things can decrease iron absorption, including tea and coffee. Try to avoid drinking them with your meals. A glass of water makes a great alternative.

First foods A baby’s iron stores start to run out around six months of age, so it’s important to offer first foods that are rich in iron, including beans, chickpeas, lentils, and tofu. Boost iron absorption by combining them with good sources of vitamin C, such as pepper, broccoli, cabbage and mango.

Advice for teens If you’re 11-18 years old, you need a high quality diet to fuel rapid growth, and your iron target may be different than for someone older than 18 years. The target for boys is 11.3mg per day, and 14.8mg per day is recommended for girls to make up for menstrual losses. If you need to snack between meals, here are some ideas to help boost your daily iron intake: • Iron-fortified cereal • Wholemeal hummus sandwich • Glass of soya milk • Soya yoghurt • Handful of cashew nuts

Take-away tips • Ensure that your daily diet contains plenty of iron-rich foods, such as lentils, chickpeas, beans, tofu, cashew nuts, ground linseed, kale, raisins and quinoa • Boost absorption by combining iron-rich food with a good source of vitamin C like pepper, broccoli, cabbage, Brussels sprouts, kiwi fruit, oranges, strawberries, pineapple, grapefruit, or orange juice • Avoid drinking tea or coffee with meals

If you’re keen to find out more, check out our nutrition resources at vegansociety.com/nutrition. Don’t forget that members can use their online accounts to submit nutrition questions in Dietitian Corner. Heather Russell Dietitian Issue 4 2017 | The Vegan 33

Shoparound

Shop with confidence for products registered with our trusted Vegan Trademark

Organicup If you have periods, you might have heard talk about menstrual cups. The reusable, flexible cup is environmentally friendly and convenient. It can be worn for up to 12 hours, including overnight. Vegan Trademark registered OrganiCup offers a menstrual cup that is made purely of soft, allergyfriendly silicone. OrganiCup also lasts for years, which means it can save you money as well as saving landfills from disposable period products. Learn more at organicup.com.

Kennard’s Artisan Chocolate Desire4food was established in 2012 by Andrew Kennard, designed to be the focus of his passion for creating exciting and innovative food. The award winning vegan chocolate range includes Peanut Butter Truffle (Academy of Chocolate Award), Triple Espresso Capsule (Academy of Chocolate and Great Taste 2* Awards), Spiced Fruit Cup (Great Taste 1* Award), Mixed Nut Tiffin, Raspberry Flower, Smooth Caramel, Strawberry Fondant and Hazelnut Praline. See stockists and purchase online desire4food.com/stockists.html.

Angels and Cookies We’ve been enjoying the taste of the range of allergy-free cookie dough products by Angels and Cookies. Each batch is free from gluten, dairy, eggs, soya, nuts and refined sugar. The cookie dough can be enjoyed straight out of the tub, or it can be baked to create soft and gooey, yet crisp cookies. There are four flavours – chunky chocolate chip, fantastic fudge, very vanilla and ginger & spice. More information and stockists available at angelsandcookies.com.

VITL Supplements The VITL Essentials nutrition pack contains 28 daily tearable strips providing a complete multivitamin and bio-absorbable omega 3 designed to support natural energy production, a strong immune system and healthy heart and brain function. With a sleek, foldout design, VITL Essentials nutrition pack contains four vegan supplements in each daily strip. They contain micronutrients that are important for vegan diets including omega 3 from algal oil, vitamin B12 and vitamin D. Find it at vitl.com.

34 The Vegan | Issue 4 2017

Shoparound

Natural Birthing Company The Natural Birthing Company was an idea born by midwife and mother Jane’s desire to create natural products that supported women through pregnancy, birth and life as a new mum. The range includes a Perineal Massage Oil, Postnatal Compress Solution, Cooling Body Spritz and a range of Breastfeeding Oils. You can find the products in Holland & Barrett, Boots, Amazon and online at naturalbirthingcompany.com.

Eat Real We’ve just registered a huge range of Eat Real’s tasty, better for you snacks. Their most recent launches include the Quinoa and Quinoa & Kale Puffs, both available in White Cheddar and Jalapeno & Cheddar flavours. Crunchy, cheesy and delicious, they are also gluten free and come in sharing and single snack packs. Find the whole range in Tesco, Morrisons, Holland & Barrett and independent health stores or read more at eatreal.co.uk.

Sacla’ Authentic Italian food brand Sacla’ is loved nationwide, and can now be loved by vegans too! They have officially registered their Free From range with the Vegan Trademark, including their Basil Pesto, Sundried Tomato Pesto, two Stir-in Pasta Sauces and Wild Mushroom Risotto sauce. Using tofu instead of cheese to give a creamy, rich consistency, it replicates traditional pesto and is perfect for pasta, salad or grains. Find the products in the Free From section of your nearest supermarket.

Jake’s Boost Jake’s Boost range of natural nut butters and on the go snacks are ideal travel companions. Jake’s Boost has created three of their own spreads free from sugar, salt and palm oil. TigerBoost Butter is an indulgently rich and biscuit-like spread, SuperBoost Butter boasts complex earthy flavours and crunch, and CacaoBoost is creamy, rich and chocolatey with slight bitterness from the espresso notes. Buy them online at jakesboost.com. Issue 4 2017 | The Vegan 35

Reviews

Okja Reviewed by Amy Norton The power of Bong Joon-Ho’s film Okja lies in the fact that while it purports to create a fictional world, with an imaginary breed of superpigs set in a hypothetical future, the truth is that it’s all very real. Substitute CGI superpigs for living, breathing ‘livestock’ animals and Okja becomes a mirror for our world. Okja herself, who is intelligent, compassionate and idiosyncratic, represents every animal ever killed for food. The film tracks the determined endeavours of Mija (An Seo Hyn) to bring Okja back home to rural Korea, where the pair grew up together and developed an incredibly deep bond. Okja belongs to Mirando, the corporation that seeks to rebrand itself as the agricultural saviour of the planet, having developed a less resourceintensive superpig. The company gave baby Okja to Mija’s father as part of a ploy to detract from the superpig’s GM beginnings. Company director Lucy Mirando (Tilda Swinton) wants to use Okja’s idyllic upbringing as a promotional device for the campaign. But what they don’t bet on is Mija’s determination to save her best friend, aided by the involvement of Jay (Paul Dano) and the Animal Liberation Front. Okja addresses the corporate powers that transform animals from beings to objects in pursuit of profit, and the hypocrisy necessary to keep its ‘natural’ façade going. The rural Korean location becomes a picturesque backdrop for the horrors of the meat industry, and the animal conservation movement is called into question: the zoologist Dr Johnny Wilcox (a flamboyant 36 The Vegan | Issue 4 2017

Jake Gyllenhaal), also the former presenter of a popular animal show, is now an ambassador for Mirando. The concept of the monetary worth of an animal’s life is captured by the gold pig figurine given to Mija by her father, intended as a replacement for Okja. Mija’s refusal to comply with the transaction is symbolic of the refusal to consume meat. The vegans don’t get a perfect portrayal, though; the ALF frequently resort to minor forms of violence, despite Jay’s insistence on the credo “We never harm anyone, human or non-human.” One member takes this to the extreme, refusing even to eat a tomato, as “All food production is exploitative.” Although this is an exaggeration of vegan beliefs, it points out that our best intentions can often go astray. The tensions within the ALF also reflect those of the animal activism movement at large: if we as vegans are squabbling amongst ourselves, we are losing sight of what’s most important. Okja will make you laugh, and it’ll make you cry: and with Mija’s favourite dish going from chicken stew, to a shot of a green-filled meal at the film’s close, the vegan message is powerful and strong. While it is compelling viewing, some distressing scenes make it unsuitable for viewers under 15; and as a Netflix Original, it’s only watchable from this platform. Still, the CGI slaughterhouse footage is no fiction, and like Okja, the animals ending up on the nation’s plate have the capacity to love, to be loved, and the desire to be free.

Okja: a moving portrayal of vegan values

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Reviews

Even Vegans Die by Carol J Adams, Patti Breitman and Virginia Messina Reviewed by Abigail Stevens

Vegan Recipes from the Middle East by Parvin Razavi Reviewed by Jenny Edwards

In our western culture, death and dying are no easy topics to face. Yet as vegans, we are strongly aware of the death of countless animals, but not necessarily attuned to the inevitability of human death. In fact, we are still seeing veganism promoted as an ultimate health cure, to make you age better, live longer and fight off disease. Even Vegans Die: A Practical Guide to Caregiving, Acceptance, and Protecting Your Legacy of Compassion addresses this issue. The foreword by Dr Michael Greger reinforces the need for this book. He highlights that plant based diets can only reduce the risk of illness in our long-term health so much. Veganism neither serves as an all-encompassing preventative nor the ultimate cure. After clarifying that we aren’t, in fact, invincible, the authors move towards explaining how to apply compassion to caregiving situations if yourself or your loved ones fall ill. This practical guide offered a methodological yet sensitive approach to both caregiving and mourning. The only drawback of this informative section was the U.S-centric advice regarding topics such as healthcare. Even Vegans Die has shown me techniques of applying my compassion to those who become ill and how to continue advocating for animals long beyond my death. Although nothing can prepare you for a terminal diagnosis or the death of a loved one, reading Even Vegans Die left me feeling reassured and capable of facing these situations.

Parvin Razavi’s Middle Eastern cookbook is perfect for those who love simple, healthy dishes that are packed full of legumes, vegetables, spices, and flavour. This book is very beginnerfriendly as there are photos of every dish, simple guidelines, and minimal ingredients. The only ingredient that I struggled to find in normal supermarkets was vine leaves, but I managed to find them online. There is a beautiful glossary at the beginning with illustrations and information on ingredients such as ‘saffron’, ‘okra’, ‘tahini’ etc., which is a lovely touch. It is actually the little details that I love most about this publication, and you will find more eye-catching illustrations separating the book into several sections; these sections tell you the countries that the recipes are originally from, and what they are to be served as, e.g. ‘side dish’, ‘mezze’ etc. The two recipes that were a real hit with my family and me were the ‘chickpeas with spinach’ and ‘okra in tomato sauce’; I cooked each of them within an hour, and they made an excellent mezze and main. They turned out so flavourful and full of texture in every bite; however, I would perhaps add some chilli to the ‘okra in tomato’ next time for a little kick. I was so thankful for the accurate and realistic cooking times in this book, as with others I usually find myself cooking an estimated ‘1-hour’ dish, but actually end up cooking for double that. Razavi superbly shows that wholesome, nutritious vegan food is anything but bland.

1 A practical and

rewarding read 2 Packed full of flavour

Issue 4 2017 | The Vegan 39

Membership

Your views Vegan anaesthetic

Saying goodbye

I am a vegan who happens to be an anaesthetist. When I started my anaesthetic training it was explained to me that giving an anaesthetic is a lot like baking a cake. Just as cakes, generally, require flour, sugar and fat, an anaesthetic requires three things too: 1) a drug to make you unconscious 2) a pain killer 3) a muscle relaxant. This is called “The triad of anaesthesia”. The analogy goes further, as there are almost as many varieties of anaesthetic ingredients as cake ingredients. They all have their different qualities and attributes and are appropriate for differing circumstances and patients. Often the anaesthetic ingredient choices fall down to the individual anaesthetist’s personal preference, just as cake ingredients do to the baker. So, I am writing to say that just as vegans ensure the “fat” portion of their cake is not egg or lard it is possible to ensure that the anaesthetic ingredients used are animal product free too. Just ask. As I know that we have plenty of animal product free ingredients in our anaesthetic cupboard with which to make a perfectly lovely and safe cake.

The recent boom in veganism rests on the efforts of many people over many years. We would like to commemorate the contribution of two such activists who passed away recently.

The Veganaesthetist

Alan Long (5 June 1925 - 6 June 2017) Alan Long was a research chemist and a pioneer in mapping out a sustainable vegan solution. For many years he was a key voice of veganism at scientific conferences. Alan’s mother, Kathleen Long, founded the cruelty-free cosmetics company Beauty Without Cruelty in 1963. Alan sought a more comprehensive end to animal exploitation and founded VEGA (Vegan Economy and Green Agriculture) to develop and promote a sustainable vegan plan for the future. With an eye to the present as well as a vision for the future, he was a very active campaigner against cruelty in livestock markets. Kathy Silk (26 August 1936 – 18 July 2017) At the age of eight, Kathy made the decision to stop eating meat after seeing her mother prepare the family dinner one day. Kathy wrote the very successful cookery book “First Steps in Vegetarian Cooking” in 1979 which went on to sell over 30,000 copies. She became vegan in 1991 and travelled extensively to many vegetarian congresses promoting veganism through talks and cookery demonstrations and by her warm presence. Both Kathy and Alan chose green burials, a final reflection of their commitment to a sustainable future. The Vegan Society Chair, Stephen Walsh, attended to pass on our respect and gratitude for their contribution to our shared vision of a sustainable future without exploitation of animals.

Have your say! Vegan parenting Vegan Pregnancy and Parenting is an online support group for parents and caregivers who want to raise children vegan. Find them on Facebook, Instagram and at veganpregnancyandparenting.com. 40 The Vegan | Issue 4 2017

Write Donald Watson House, 21 Hylton Street, Birmingham, B18 6HJ Email editor@vegansociety.com Facebook /TheVeganSociety Twitter @TheVeganSociety Comments may be edited for publication.

Meal support for vulnerable vegans Across the UK companies are offering to send a variety of mouth-watering main meals, sides, soups and puddings to your door. V for Life’s 12-page guide, Dinners to your Door, shows it’s possible to enjoy the convenience of these meals without having to compromise your vegan principles.

vegetarianforlife.org.uk