VF2016 Recipe E-book
Cookery Demonstrations at Vegan Festival Adelaide 2016 Contents: Foreword from the Founder
Bob Bowls Catering Company
It is my absolute pleasure to bring these amazing people assisting you to learn more about pulses and vegan cooking. All Vegan Festival cooking demonstration facilitators have donated their time to share their knowledge with you and kindly provided these recipes for you to enjoy and try at home after the festival.
Leonie | PureVitalU Heleen Roex-Haitjema Tegan Steele Zac Bird Jade Tornquist Grace Love
Share the love through food. Grace Love
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Bob Bowls Catering Company 'Bob Bowls Catering Company' was founded in April 2016 by trained chef Amy Comber & self-taught cook Jessie Morris. It was an idea that grew from the pairs drive to start their own venture, step away from cooking other people's menus, cook 100% vegan & gluten free & express themselves creatively. Wanting to find a work/life balance that was fun, ever changing & portable, they decided a catering company that focuses on markets & festivals would be ideal.
In a salute to Bob Marleys lifestyle of love, unity, & respect for all beings on planet earth, 'Bob Bowls Catering Company' was born.
The concept for their food came from the pair’s frustration of trying to find vegan & vego options on menus that were not outdated & didn't lack flavour, love & creativity, like so many menus with bland vegetable stacks & dry falafel. 'Power Bowls' sprung to mind, a concept that most vegans have heard of at some stage. Bowls that are bursting with flavour, colour & texture, that change with the seasons & literally let you eat the rainbow of fresh produce that is locally available. With the pairs carefully prepared range of produce & flavour combinations of leafy greens, fresh herbs, roast veg, grains, pulses, nuts, seeds, & their dips/sauces made from scratch. The pair encourage customers to "build-your-own bowl". The idea is to be a low impact, pop up style kitchen, focused on being 100% vegan, gluten free, organic, local, sustainable, & ethical.
FACEBOOK https://www.facebook.com/bobbowlsco/?fref=ts INSTAGRAM - https://www.instagram.com/bobbowls/ WEBPAGE- www.bobbowls.com
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TAKE US DOWN TO FLAVOUR TOWN “The perfect bowl is easy to make at home, and is so amazing for lunches for work, or even just a nice healthy dinner after you hit the gym, I've even been known to eat one for breakfast sometimes, there is no limits here. With our recipes we hope to show how vegan cooking can be one of the most fun and creative ways of cooking. When I went vegan almost a year ago my main goal was to re-create everything I ate before but with only plants and i want to talk about how this goal is totally attainable and you can make some of the most amazing food without hurting animals or the planet. Going vegan gave me a whole new outlook on cooking and food and reinspired my passion in the kitchen! “
Quinoa Falafel Patties 1 Cup Quinoa 1/2 Onion 3 Cloves garlic 1 Lemon 1/2 bunch parsley 2tblsp Tahini 1 Cup Chickpeas Salt to taste 1. Cook Quinoa(following instructions on packet or whatever your preferred quinoa cooking method is, we want to share different quinoa cooking methods in the
demo) in vegetable stock or with small amount of vegeta for extra flavour, if you don't have either of those plain water will be fine. 2. Zest your whole lemon, cut the half onion in a very fine dice and chop the garlic and parsley. 3. In a blender/food processor or with a hand blender blitzs the chickpeas with the juice from half the lemon, once you have a thick paste add the tahini and blitz more once combined scrape out with a spatula and place in a bowl for mixing, place aside. 4. Heat a pan on a low heat and clarify the onions just at the end add the garlic and cook for 2 minutes on a low heat. Add this mixture to the bowl then add lemon zest and parsley and mix thoroughly. 5. At this stage the quinoa should be done cooking and nice and light and fluffy, if it is still a little warm fear not fluff a little extra with a fork and then add it to the bowl. Mix in gently until mix compacts together when pressed in your hand. 6. Now for the fun part! roll into small round flat patties and place on a baking sheet lined with baking paper, bake in oven at 180 Celsius for 15-20 min or until golden brown, you can pull them out at the 10min mark and flip them over as you will find the bottoms will brown faster than the tops. One of the great things about this recipe is that if you cook these in bulk for lunch you can put them back in the fridge and at any time chuck them into a hot fry pan and bring them straight back to life they even
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taste good cold. We love to throw these on our Bowls as an extra protein punch but you could serve them plain with sauce as a canapĂŠ, in a wrap or on a sandwich the possibilities are really endless when it comes to these little beauties.
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Mexican Pumpkin Dip 1/2 Pumpkin (any kind will do kent/butternut/jarrahdale) 1 or 2 Chipotles in adobe sauce (depends how spicy you like it) 1tblsp Abode sauce from chipotles 1/2 Lime 1 bunch of Coriander 1 tsp dried cumin 1 tsp dried coriander 3 tsp smoked paprika 2 cloves roasted garlic 1 tblsp olive oil 1. Cut pumpkin into large chunks and roast on 200 degrees Celsius in the oven until tender and slightly browned. 2. If you don't already have roasted garlic in the house you can easily roast a head of garlic in the oven at the same time as the pumpkin, cut a small part off the top of the bulb and wrap in foil then add a small amount of oil into the part you cut off so each cloves is soaked, place in oven for 15min be sure to not over roast as the garlic will turn hard and crunchy. (you can keep the rest of this head wrapped up or in a container in the fridge and is great to use in other dishes for amazing flavour!) 3. While all of these things are roasting in the oven open your can of chipotles and removes the desired amount of peppers and
sauce and place in food processor/blender or container for your hand mixer, squeeze the half a lime in (save the other half you may want to adjust the seasoning at the end) then add your cumin, coriander paprika and olive oil blitzs this mixture together. 4. Remove the Pumpkin and roast garlic from the oven, wait for both to cool a bit before adding them to the mix, once they are cooler add to the mix and blitz again until you get a nice smooth consistency, remove from the mixer and add the whole bunch of coriander chopped including the stems (flavour city down at that end!) This recipe can be frozen and pulled out at a later date (just make sure you give it a good stir before serving), its great for spreading on sandwiches, using as a dip for parties, goes well with corn chips, crackers, pita just about anything. At Bob Bowls we love to throw dips on our bowls for extra veggie power and flavour! sprinkle some pumpkin seeds on top of the dip for extra protein and as a sexy garnish.
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Black Lentil Hummus 1 cup Chick peas 2 Cups Black lentils 3 cloves roast garlic 2 tblsp olive oil 3 tblsp Tahini 1 Lemon juice and zest 2 tblsp water (or however much is necessary for a smooth consistency) 2 tsp smoked paprika (optional)
today then add a little bit of smoked paprika for that smokey flavour hit! This recipe is so simple and easy to make yet brings a smash hit of lots of complex flavours to the table, this like many of our Bob dips we use to bring flavour city to our tasty power bowls.
1. Cook lentils and chick peas till soft, it’s okay if you over cook them a little bit as they are gonna get smashed together into a dip. Chickpeas are cooked best if soaked overnight or at least for 5 hours before cooking but fear not if you forgot you just need to cook them a little longer on the stove top. 2. Roast a whole head of garlic if you have none lying around the exact same way we did for our Mexican pumpkin dip, or if you made the Mexican pumpkin dip you will have some of those tasty little cloves hanging around. 3. zest and juice your whole lemon, then in a food processor/blender container for your hand blender add all the ingredients together and blitz until combined, if the mixture is proving to be a little dry fear not just add another tablespoon of water until you reach the smooth creamy consistency that you like to get out of your hummus. If you’re feeling extra spicy Cooking demonstrations at the Vegan Festival, Sat 5 & Sun 6 Nov, 2016 | Copyrights Vegan Festival 2016 - 7/31
Grain Free, Super Smoothies, Healthy Kids and Vegan Food to Share.
‘Helping people find their Pure Vitality through food and holistic living’ Wholefood Cooking Classes, Retreat Catering, Yoga teacher, Thermomix consultant. Leonie’s love for wholesome, healthy vegetarian and vegan cooking was born after helping her young son to overcome digestive problems seven years ago. After changing to more wholesome and plant based living, she realised the increased energy and vitality that it gave her and her family. Her ongoing yoga practice has helped her in establishing and maintaining a healthy and vibrant lifestyle, balancing work and young children. Through her business PureVitalU Leonie is able to bring these two sustainable practices together and she is so excited about sharing her passion for combining flavours and creating simple, yet delicious vegan meals in small popular wholefood workshops and through retreat catering.
Leonie teaches and continues to study the Iyengar yoga method and really appreciates this incredible practise, art and science. Her recipes included in this year’s VF ebook are the perfect addition to a healthy vegan diet, including wholefoods and pulses. They support the VF collaboration with the UN International Year of Pulses (IYP)
Facebook: purevitalu Instagram: @purevitaluleonie
Her workshops cover a range of topics including Wholefood Veg, Breakfast, Gluten & Cooking demonstrations at the Vegan Festival, Sat 5 & Sun 6 Nov, 2016 | Copyrights Vegan Festival 2016 - 8/31
Quinoa Nori rolls These vegan nori rolls are easy to make, delicious and such a healthy lunch option! These rolls are thick, super satisfying and filling. Serves 1 Ingredients 1 nori sheet 1 cup cooked quinoa, cooled 1 hand full mixed lettuce and/or baby spinach leaves. ½ cup roast vegies (eg. pumpkin or sweet potato) ½ cup chickpea hummus or whitebean dip (see recipe for white bean dip below) ½ cup alfalfa sprouts ½ cup fresh herbs (eg coriander, mint and/ or basil) salt & pepper or Herbamere optional: chilli or sweet chilli to taste 1 bamboo sushi mat
remaining on the edge away from you. Spread the roast vegies and alfalfa alongside the edge closest to you. 4. Moisten the uncovered edge of nori and starting from the side closest to you, gently roll your nori into a thick roll (if any mixture comes out of the sides, gently push back in). Use the bamboo mat to tighten. Cut the roll in half. Enjoy! Tip Plan a vegan dinner bowl the night before with quinoa, roast veg, dip, herbs and lettuce. Place them all in a bowl and sprinkle with fresh herbs, nuts and seeds, perhaps some tofu or tempeh. Make sure to prepare extra of all the ingredients: this way you have all your ingredients for the nori roll ready, as well as 2 meals sorted!
Method 1. Mix the quinoa with hummus or white bean dip and the fresh herbs (add chilli to taste). The mixture will start to stick together. Add salt & pepper or Herbamere (you only need a little of this!) to taste. 2. Lay the nori sheet on the bamboo sushi mat, shiny side down. Add the lettuce leaves. 3. Spread the quinoa over the sheet with lettuce, leaving about 2 cm of the sheet Cooking demonstrations at the Vegan Festival, Sat 5 & Sun 6 Nov, 2016 | Copyrights Vegan Festival 2016 - 9/31
White bean dip A great homemade dip can make any meal interesting AND add extra nutrition! It’s a wonderful way to add extra protein, fibre and minerals to your diet. Ingredients 2 cups or 1 tin of white (cannellini) beans 2 tbsp olive oil 1 tbsp Shiro miso 1 tbsp tahini Juice of half lemon 1.5 tbsp dried herbs (eg. ½ tsp oregano, ½ tsp dried basil, ¼ tsp dried thyme,1 tsp dried chives) ½ tsp salt ¼ tsp ground black pepper
Tips Dip will keep 3-5 days in fridge. Cover with a small drizzle of olive oil when placing in fridge, so top doesn’t dry out. You can eat this as a dip or add it to wraps, as a sandwich spread, nori rolls, salads, mix with rice, quinoa or other grains or on top of baked or fried or boiled potatoes. Shiro miso can be found in Asian grocers, most supermarkets and speciality food stores.
Method Place all ingredients, except for dried herbs in Thermomix or blender. Blend on medium speed till you get a smooth consistency. Add a tbsp of water if needed (don’t add too much water, it will turn runny quickly). Add the dried herbs and mix through on low speed (or by hand).
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Dr Heleen Roex-Haitjema, MD Paediatrician Dr Heleen Roex-Haitjema, paediatrician, migrated to Australia with her husband and three children in 2000. She received her medical training in paediatrics at the Free University in Amsterdam, The Netherlands. Since 2010, she has been researching the medical and nutrition literature on the relation between nutrition and our health and became fascinated by the abundance of well executed studies that all indicate that a healthy plant-based diet is not only preventative for many chronic diseases, but can also play a curative role in stopping and sometimes even reversing disease.
Together with her husband Dr Alphonse Roex, PhD, Obstetrician - Gynaecologist, they present on Health and Nutrition backed by sound research; up till now, on 17 occasions, in Australia and the Netherlands, including Grand Rounds in hospitals and for medical students, with the largest audience reaching 400 people.
Heleen has earned her Certificate in Plant Based Nutrition through the T. Colin Campbell Center for Nutrition Studies and Cornell University New York and became in Australia the first Certified Instructor through The Physician’s Committee for Responsible Medicine’s “Food for Life” program in Washington DC and is now running 5-week courses in Adelaide.
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Quick Black Bean Chili Makes 2 servings Ingredients: • 1 yellow onion, diced • 2 cloves garlic, minced • 455 grams black beans, cooked or canned, rinsed • 230 grams crushed fire-roasted tomatoes or diced tomatoes with added smoked paprika • 2 teaspoons chili powder • 2-3 teaspoons ground cumin • 1 teaspoon oregano • Water • Fresh coriander, chopped (optional) • Fresh squeezed lime juice (optional) Directions: Over medium-high heat, sauté the onion until browned. Add a thin layer of water and quickly stir the onion. Let the onion sit and the water evaporate. Repeat this process again up to four times. Reduce the heat to medium, add garlic, and sauté for 1 minute more. Add black beans, tomatoes, chili powder, cumin, and oregano mixing everything together. Simmer for at least 5 minutes. Recipe adapted from the 21-Day Weight Loss Kickstart by Neal Barnard; Recipe by Jason Wyrick
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Breakfast Tofu Scramble Makes 4 servings Ingredients: • 450 grams tofu, extra firm (light or low-fat when possible) • 1 clove garlic, minced • 1/2 cup onion, diced • 1/2 cup green capsicum, diced • 1/2 cup red capsicum, diced • 3/4 cup mushrooms, chopped • 1/4 teaspoon turmeric powder • 1 teaspoon cumin powder • 3/4 teaspoon black pepper • 1 teaspoon salt Directions: Add 1/4 cup water to large sauté pan. Once heated, add onion. When the aroma releases from the onion and it starts to become translucent, add garlic. Cook for 2 minutes, add capsicums and mushrooms and add 1/4 cup water to assist with sautéing. Cook for about 4 minutes or until vegetables are tender. Add tofu and turmeric and mix well. Add cumin powder, pepper, and salt, and cook for another 4-6 minutes until everything is cooked through. Serve with whole grain toast or on a warm corn tortilla. Recipe adapted from Jill Eckart, C.H.H.C.
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Chickpea Salad with Orange Miso Dressing Makes 2 servings Ingredients: • 12 cherry tomatoes, halved • 4 green onions, sliced • 1/2 cup dry quinoa • 1 1/2 cup low-sodium garbanzo beans (chickpeas),cooked or canned and rinsed • 3 tablespoons fresh coriander
Note: To make quinoa, place 1 part quinoa to 2 parts water (for example: 1 cup quinoa to 2 cups water) quinoa and water in a 1-1⁄2 litre saucepan and bring to a boil. Reduce to a simmer, cover and cook until all the water is absorbed (about 15 minutes). You will know that the quinoa is done when all the grains have turned from white to transparent, and the spiral-like germ has separated. Wait for it to cool to add to the recipe.
Dressing: • 1/4 cup fresh orange juice (juice of 2 oranges) • 1/4 cup seasoned rice vinegar • 2 teaspoons white or yellow miso • 1 tablespoon maple syrup or agave nectar • 1 clove garlic, grated or minced • 1 teaspoon ginger, grated or minced • 2 teaspoons black sesame seeds Directions: Combine the tomatoes, onions, quinoa, garbanzo beans, and fresh coriander in a large bowl. Mix all of the dressing ingredients together in a small bowl. Pour the dressing into the larger bowl and toss all of the salad ingredients together. Recipe adapted from the 21-Day Weight Loss Kickstart by Neal Barnard; Quinoa Recipe by Jason Wyrick. Dressing adapted from 500 Vegan Recipes by Celine Steen
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Tegan now facilitates Health Retreats in Australia and Bali, teaches Vegan Cooking Classes, speaks all around Australia & overseas and opened a Wholefood Cafe in Melbourne last year called Urban Projuice with her family to spread the food that changed their lives. Tegan has helped hundreds of people through a plant based diet.
'Helping to make the world a healthier place one person at a time' Holistic Health and Lifestyle Coach, Author of '365 Days of Wholeness', Blogger, Natural Beauty Therapist, Personal Trainer & Yin Yoga Instructor.
Social Media Pages. Instagram: @tegansteele Facebook: Tegan Steele - Vegie Girl Blog: www.vegiegirl88.wordpress.com
Tegan's journey began 7 years ago when her mother Trina was rushed to emergency surgery after her bowel perforated from Crohn's Disease. Trina was given no choice but to find a natural method of healing to save her life so Tegan took it upon herself to help her mum search for a cure. Tegan travelled overseas, studied the Gerson Therapy and researched until she found a method to heal her mum. After implementing an extended juice fast & a Plant Based Alkaline diet Trina was healed from her Crohn's disease & Tegan's Irritable Bowel Syndrome and intolerances were reversed as the result of changing her diet to a plant based Vegan diet. Cooking demonstrations at the Vegan Festival, Sat 5 & Sun 6 Nov, 2016 | Copyrights Vegan Festival 2016 - 15/31
Alkaline Green Smoothie Starting the day with a green smoothie is an incredible way to alkalize and nourish your body. You can drink unlimited amounts of green smoothie so don’t be afraid of drinking an entire jug yourself. It is hydrating, full of alkaline nutrients and minerals and will fill you up because of the fiber content. If you often have cravings during the day a green smoothie in the morning should help prevent them during the day! Ingredients 2- 4 ripe bananas 2- 4 fresh dates 1 cup fresh spinach leaves 1 stick of celery leaves removed 1 small cucumber 1 bunch of kale 1 cup chilled water and 1 cup of ice Method 1. Peel the bananas and place all the ingredients into a blender. 2. Blend until smooth, adding more ice and water to the consistency of your liking.
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Almond milk Makes 1 Litre of almond milk You will need a nut milk bag for this recipe. They are found in most health food shops. Ingredients 1 cup of raw almonds - Soaked for 8hours 1 teaspoon on Vanilla essence (optional) 1-2 fresh dates (optional) 1 Litre of water Method 1. Soak 1 cup of almonds in water overnight or for about 8 hours to germinate the almonds. Drain and rinse the almonds well before use. 2. Blend all the ingredients until smooth in a high power blender 3. Squeeze: Pour the mixture in the nut milk bag and squeeze the milk from the pulp over a large glass bowl or jug. 4. Store in a air tight glass bottle. The nut milk will last for approximately 3 days in the fridge. Make sure you shake it before use. Almond milk is a great alternative to regular milk. You can use it as a replacement whenever milk is needed.
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Acai Bowl Ingredients - 2 frozen bananas, 1 fresh banana - 1 tsp Acai Powder - 1/2 cup mixed frozen berries - 1-2 dates - A tiny drizzle of Coconut Water - Ice Topping Ingredients - 1/2 cup granola (optional) - Fresh seasonal fruit eg: apples, berries, passion fruit - Super foods of your choice Method 1. Place all the ingredients in the blender except the ice and topping ingredients . 2. Blend mixture once, then add the ice to the mix. 3. Decorate with your topping ingredients. Enjoy!!
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Homemade Toothpaste Recipe This toothpaste is easy to make, cheap and will clean, protect and even whiten your teeth like nothing ever before. Ingredients: Bi-carb soda – A mild abrasive that dissolves easily. In solution it will kill microorganisms and disease related bacteria. It will also neutralize and detoxify the bacterial acids and toxins that form in plaques. Coconut Oil – Is antibacterial, beneficial for gum health, protects tooth enamel and whitens the teeth. Peppermint or Mint Essential Oil – Is used to flavour the toothpaste. Stevia – Natural sweetener (Optional) Neem Oil (optional) – Has anti bacterial benefits that help to prevent tooth decay and gingivitis. Food Grade Hydrogen Peroxide 35% (optional) – Is a natural teeth whitener.
Method: -Mix 1 cup of Bi-carb soda in a bowl with approximately ½ cup of melted Coconut oil. – Add 10-15 drops of essential oils, 1 teaspoon of stevia (optional) 5 drops of Neem oil and 10 drops of the hydrogen peroxide. – Mix in a mortar and pestle until it forms a paste. Add more coconut oil or Bi-carb soda if needed. Store in a glass jar.
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Zac Bird I am a home cook who loves to create food that is fatty, indulgent and all the things people think vegan food shouldn't be. I was vegetarian for 8 years and have now been vegan for 2.5 years and I only wish I had become one sooner.
My recipes have been featured in GRAM Magazine, Veggie Style, Care2, Rew Natural Health, She Knows, Giallo Zafferano, Try Veg, Vegan On The Go, Yummly and many more places.
I started an Instagram account in order to surround myself with more cruelty free food on a regular basis and fell in love with engaging with the community and creating things to share. Since then, I've operated a pop up ice-cream shop, worked with brands to introduce their vegan products, given food demonstrations and had my recipes shared around the world. I love anything deep fried and gluttonous and am happiest with a glass of wine in hand, funky music playing and spending time tinkering away in my kitchen. You can find me anywhere delicious vegan food is served or being talked about. I
dream of spending my days cooking and sharing my food with the world and embrace any opportunity to do so. Follow my adventures on this website and on: Instagram Facebook Twitter Pinterest
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Cheesy Mushroom and Kale Chip Pasta Ingredients:
1 tbspn margarine 3/4 chopped onion 5 chopped garlic cloves 250-275g chopped mushrooms 1.5 cups soy milk (I used soy milky lite) Half cup of flour 3/4 cup nutritional yeast Chilli flakes to taste 3/4 bunch of kale Olive oil and salt
Pour in soy milk and stir until the mushroom, garlic and onion are thoroughly mixed through and flavour is immersed in the soy milk. Whilst stirring, add nutritional yeast and flour in small increments until fully dispersed. The sauce should be quite thick by now. Chop baked kale chips into small fragments and add to sauce, stirring throughout. Finish with chilli flakes to taste and squeeze lemon juice on top when you serve the sauce with your choice of spaghetti. Enjoy!
Method:
Preheat oven to 180 degrees C and remove kale leaves from stem. Place on a tray covering in baking paper and smother in olive oil and salt. Bake for 12 to 15 minutes until crispy and delicious.
Place margarine in a pan over medium heat and melt before adding onion cook for 2 minutes. Add the garlic and cook for a further 2 minutes before adding mushrooms. Cook altogether for 4 or so more minutes until browned. Cooking demonstrations at the Vegan Festival, Sat 5 & Sun 6 Nov, 2016 | Copyrights Vegan Festival 2016 - 21/31
Jade Tornquist Jade has gone from being on a path of self-destruction, suffering depression, weight issues and battling heavy substance abuse to today being an animal activist and a life/ health coach for healthy plant based living.
https://www.facebook.com/groups/948623231895127/
Jade lives her life as a fruitarian and has a large forum on Facebook called Raw Vegan Fruitarians 4 Life where she shares her raw journey and experiences with others. Jade also spreads the vegan message and educates others via social media on Facebook page, Instagram and YouTube. Instagram: https://www.instagram.com/rawveganfruitarians4life/ YouTube: https://www.youtube.com/channel/UC9EINdha57Ftqak AxNM2pEg Facebook: https://www.facebook.com/jade.tornquist https://www.facebook.com/The-HungryVegan-355730517949792/
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Jade’s Famous Chilli Recipe Serves 2 Ingredients: 8 Tomatoes Chopped 10 Sundried Tomatoes Soaked and drained 1 Tablespoon Smoked Paprika 1tspn Cumin 1tspn (or less) Dried Chilli Flakes 1 Bunch of cilantro Method: Blend Mix with the following raw vegetables 250gm mushrooms sliced and marinated in lemon juice and coconut Aminos 2 Carrot Grated 1 Cob of corn kernels 1 Celery Stalk Chopped 1 large Zucchini Diced 1 Cucumber Diced 4 Celery ribs chopped 1 Cup of Chopped Pineapple ½ cup sprouted mung beans Sour Cream for on top (makes 2-3 serves) 1/2 Cup Sunflower Seeds Soaked in equal water for at least 1 hour. Then blend with juice of 1/2 lime, 1/4 garlic clove, 2Tbs water, 1 Tspn onion powder, 4 raisins, 2 green onions, 2 celery Serve with Cos Lettuce and Enjoy!!! Cooking demonstrations at the Vegan Festival, Sat 5 & Sun 6 Nov, 2016 | Copyrights Vegan Festival 2016 - 23/31
Raw Spaghetti Bolognese Ingredients: 4 Tomatoes 1/4 Cup soaked sundried tomatoes 3 Medjool dates 1/2 lemon 1-2 teaspoons Italian herbs 1 teaspoon onion powder Method: Blend all ingredients. Stir in 250gm chopped mushrooms (pre marinate for 1 hour in lemon, coconut Aminos and chilli flakes) 2 Tablespoons walnuts crushed Serve on top of zucchini and cucumber pasta (2 zucchini, 2 cucumber)
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Raw Powerhouse Salad Ingredients: Half A head of lettuce shredded 1 Cup of Baby Spinach Chopped 1 Carrot Grated 1 Small Red Capsicum Grated 1 Small Yellow Capsicum Grated 8 Snow Peas Chopped ½ Cup of Cherry Tomatoes Sliced in half 1-2 Handfuls of alfalfa Sprouts 2 Tablespoons of Raw Kimichi ¼ Avocado Sliced Sprinkle with Seeds and Nuts of choice I used Pepitas, Black and white Sesame Seeds and Almonds 2-3 Tbs Sunflower Sour Cream ½ cup sprouted mung beans Sour Cream for on top (makes 2-3 serves) 1/2 Cup Sunflower Seeds Soaked in equal water for at least 1 hour. Then blend with juice of 1/2 lime, 1/4 garlic clove, 2Tbs water, 1 Tspn onion powder, 4 raisins, 2 green onions, 2 celery Serve with Cos Lettuce and Enjoy!!!
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Grace Love Founder of Vegan Festival in Adelaide
Born in Poland and originally named Katarzyna, she changed her name to Grace Love following a spiritual experience in August 2011. After showing her academic prowess during secondary school, Grace went on study foreign trade, law and politics, followed by economics, marketing and management in Poland. This study held her in good stead for a career that has spanned all those areas and more. Diving into the business world at a young age, Grace established her own graphic design and printing business before moving into senior roles at large international companies where she rapidly climbed the corporate ladder. These roles included operational manager, account manager, trade and marketing specialist, sales specialist, and customer service coordinator, just to name a few. In 2005, Grace left Poland for the UK where she worked for a year before travelling to Egypt.
Photo courtesy of Angie McBride VF2016 Grace Love is well studied and travelled, a hugely successful event manager, sales and marketing specialist, business owner, author and mother.
Upon moving to Australia in 2006, Grace entered the educational field as School Executive and managed academics and professional staff at University of South Australia. It was around this time that her interest in a vegan lifestyle led to her founding and co-ordinating what became one of Adelaide’s most successful festivals – Adelaide’s Vegan Festival.
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The festival started in 2007 attracting 1500 patrons and only a few years later it attracted 10,000 patrons in what is clearly a growing market that Grace has effectively tapped into. Another successful event Fruit ‘n’ Veg Parade that Grace founded was shown on national television in Australia in 2009. In 2009, Grace took over a business in Adelaide called Bliss Organic Cafe and in just three years turned the little business into one connecting thousands of like-minded people. The Cafe won a swag of state and national awards during this time and is a shining example to other business owners of how to rescue a business and turn it into a phenomenal success. Over her professional and personal career Grace has worked or cooperated with a huge range of businesses, from the small to the very large. Just some of those companies or groups include International Paper, Avon, Adelaide City Council, UniSA, TAFE, Parliament of Australia, Conservation Council, Friends of the Earth, Voiceless, Life without Barriers, Adelaide Vegans, Business SA as well as a wide range of fruit and vegetable stores and vegetarian eateries in Australia. Grace has travelled extensively over the years for work, pleasure and personal development, which is a passion of hers. At times she combined freelance translation work with her travels. Countries she has lived,
worked in or visited include Egypt, UK, Germany, Russia, Lithuania, Australia, Poland, Ireland, Finland and France. Grace has been affiliated with many professional organisations over years. She also volunteered for and was a student of International Academy of Consciousness (IAC). She lives in South Australia with son Samuel, daughter Sara and partner Graeme.
Photograph by James William
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Excerpt from “Confident Cooking Blissful Guide to Vegan Cooking Without Recipes� by Grace Love. Legumes Legumes are a great source of protein with starch content. Best when eaten fresh. They are distinguished by a butterfly-shaped flower, production of pods that contain seeds and an ability to use atmospheric nitrogen to produce their own protein compounds. An edible legume is called a pulse. They are among the best vegetable sources of iron, fibre, magnesium, potassium and phosphorous.
Adzuki beans, Anasazi, Black beans, Black-eyed pea, Borlotti bean, Broad beans Butter beans, Chickpeas(garbanzo bean), Edamame (green soybeans), Fava bean (broad bean), Green peas, Green beans, Pinto beans, Lablab, Lentils, Lima beans (Madagascar beans), Lupins, Mung beans, Navy beans, Pigeon peas, Red kidney beans, Runner beans, Snow peas, Soy beans, Sugarsnaps, Urad beans, vetches.
I listened to my intuition when eating lots of green peas, interestingly they provide not only fibre and protein but also folate, a nutrient that plays a critical role during pregnancy. Choose organic varieties, store in a cool dry place and soak dry legumes before using.
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Why Soak? Positively impacts the nutritional qualities of the food. Takes the ‘toxins’ (lectins and phytates) out. Activates enzymes that break down indigestible starches and sugars (as they ferment in our guts to produce gas). Improves flavour. Enhances the nutrient profile. High percentage of indigestible sugars that cause gas will dissolve in the soaking water.
How to Soak Legumes Change water as often as possible. Discard soak water (use for watering plants)and cook in fresh water. Use twice as much water as beans. Soak for at least 7 hours (the larger the beans, the more time is needed). If you can, soak for at least 48 hours for easier digestion. Plan ahead! Soak in room-temperature alkaline water (it rehydrates them for more even cooking). Discard any discoloured or shrivelled beans or any foreign matter. Rinse after soaking and before cooking. Since excessive heat can make beans ferment, refrigerate them when it is hot. Soak with kombu (seaweed) that
contains enzymes needed to break down the oligosaccharides in beans, to reduce the gasproducing properties of beans. Remove once cooking. Adding ginger, fennel or cumin seeds will also help with gas prevention. Choose one of the following soaking methods:
Soaking Methods Slow soak. In a pot, cover dried beans with water. Cover and refrigerate 6 to 8 hours or overnight. Hot soak. In a pot, bring water to the boil. Add dried beans and return to the boil. Remove from heat, cover tightly and set aside at room temperature for 2 to 3 hours. Quick soak. In a pot, bring water to the boil. Add dried beans and return to the boil. Boil 2 to 3 minutes. Cover and set aside at room temperature for 1 hour. Gas-free soak. In a pot, place beans in boiling water. Boil for 2 to 3 minutes. Then cover and set aside overnight. At Bliss we soak the beans in hot water and let them soak until the next day. You can change the water in the meantime and then before cooking.
Cooking demonstrations at the Vegan Festival, Sat 5 & Sun 6 Nov, 2016 | Copyrights Vegan Festival 2016 - 29/31
How to cook legumes 1 cup of dried beans will produce about 2-2½ cups of cooked beans. Salt can disrupt the cooking, so best not to add during the first part of cooking. Cook long and slow rather than on a high heat to give the beans time to break down those hard-todigest fibres. Cook in stock and not just water. After soaking, rinse beans and add to a stockpot. Cover the beans with three times their volume of water. Add herbs or spices as desired. Bring to the boil then reduce the heat and simmer gently, uncovered, stirring occasionally, until tender. The cooking time depends on the type of bean, but start checking after 45 minutes. Add more water if the beans become uncovered. Other tips: Add salt or acidic ingredients, such as vinegar, tomatoes or juice, near the end of the cooking time, when the beans are just tender. If these ingredients are added too early, they can make the beans tough and slow the cooking process. Beans are done when they can be mashed easily between two fingers or with a fork. To freeze cooked beans for later use, immerse them in cold water until cool, then drain well and freeze. One pound of dried beans yields about 5 or 6 cups of cooked beans.
http://www.confidentcookingbook.com/
Cooking demonstrations at the Vegan Festival, Sat 5 & Sun 6 Nov, 2016 | Copyrights Vegan Festival 2016 - 30/31
Cooking demonstrations at the Vegan Festival, Sat 5 & Sun 6 Nov, 2016 | Copyrights Vegan Festival 2016 - 31/31