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    Cook Vegan - September 2016 UK

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    JoJo_00
    Welcome to issue two of Cook Vegan. We have some really exciting news for you: after a very successful launch issue, and being overwhelmed with messages from readers who loved what we are doing, we have decided to go from six issues annually to 10. That means even more vegan food, cooking tips, and nutritional info throughout the year. The essential guide to tofu in issue one was very popular. This time we’re tackling another vegan favourite: jackfruit. Lots of people may have heard about how this fascinating ingredient can be used to make a ’pulled pork’ style dish. We take the techniques down to their basics and guide you through the process step by step. Let us know about your success stories. We’re lucky to be able to share the wisdom of Stephanie from Mallorca’s Vegan Gastronomy Culinary Academy-this issue she writes all about the tools any kitchen needs to be equipped with. With a few simple basics and the odd gadget or two, you can cook like a pro. We want to include everyone in Cook Vegan-whether a seasoned plant-eater, or just vegan-curious. For that reason, we decided to add a vegan glossary to this issue-a list of some slightly unusual ingredients (gomasio anyone?) that you may not have heard of before, but you will sometimes find in plant-based recipes. We also look at vitamin B12-a crucial element of everyone’s diet. Worrying about potential B12 deficiency is very common among those considering (or following) a vegan lifestyle. Our guide looks at the issue in detail. Delving into our nutritionist’s notebook we’ve come up with chia seeds. These little powerhouses continue to be very fashionable. But what are they-and why should you eat them? On top of this we have pages of news (there are some very interesting new plantbased products hitting the shelves) as well as, of course, loads of recipes, from high end to super quick. As ever, we’re keen to hear from you. Did you try out any of the recipes? Tweet/Facebook/Instagram a pic. Really enjoyed something in the magazine-or really didn’t like something? Drop us an email. And if there’s something you’d like to read about, just let us know. Have a great month, Maria Chiorando, Editor

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Cook Vegan - September 2016 UK

    Uploaded by

    JoJo_00
    295 views117 pages
    Welcome to issue two of Cook Vegan. We have some really exciting news for you: after a very successful launch issue, and being overwhelmed with messages from readers who loved what we are doing, we have decided to go from six issues annually to 10. That means even more vegan food, cooking tips, and nutritional info throughout the year. The essential guide to tofu in issue one was very popular. This time we’re tackling another vegan favourite: jackfruit. Lots of people may have heard about how this fascinating ingredient can be used to make a ’pulled pork’ style dish. We take the techniques down to their basics and guide you through the process step by step. Let us know about your success stories. We’re lucky to be able to share the wisdom of Stephanie from Mallorca’s Vegan Gastronomy Culinary Academy-this issue she writes all about the tools any kitchen needs to be equipped with. With a few simple basics and the odd gadget or two, you can cook like a pro. We want to include everyone in Cook Vegan-whether a seasoned plant-eater, or just vegan-curious. For that reason, we decided to add a vegan glossary to this issue-a list of some slightly unusual ingredients (gomasio anyone?) that you may not have heard of before, but you will sometimes find in plant-based recipes. We also look at vitamin B12-a crucial element of everyone’s diet. Worrying about potential B12 deficiency is very common among those considering (or following) a vegan lifestyle. Our guide looks at the issue in detail. Delving into our nutritionist’s notebook we’ve come up with chia seeds. These little powerhouses continue to be very fashionable. But what are they-and why should you eat them? On top of this we have pages of news (there are some very interesting new plantbased products hitting the shelves) as well as, of course, loads of recipes, from high end to super quick. As ever, we’re keen to hear from you. Did you try out any of the recipes? Tweet/Facebook/Instagram a pic. Really enjoyed something in the magazine-or really didn’t like something? Drop us an email. And if there’s something you’d like to read about, just let us know. Have a great month, Maria Chiorando, Editor

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    Welcome to issue two of Cook Vegan. We have some really exciting news for you: after a very successful launch issue, and being overwhelmed with messages from readers who loved what we are doing, we have decided to go from six issues annually to 10. That means even more vegan food, cooking tips, and nutritional info throughout the year. The essential guide to tofu in issue one was very popular. This time we’re tackling another vegan favourite: jackfruit. Lots of people may have heard about how this fascinating ingredient can be used to make a ’pulled pork’ style dish. We take the techniques down to their basics and guide you through the process step by step. Let us know about your success stories. We’re lucky to be able to share the wisdom of Stephanie from Mallorca’s Vegan Gastronomy Culinary Academy-this issue she writes all about the tools any kitchen needs to be equipped with. With a few simple basics and the odd gadget or two, you can cook like a pro. We want to include everyone in Cook Vegan-whether a seasoned plant-eater, or just vegan-curious. For that reason, we decided to add a vegan glossary to this issue-a list of some slightly unusual ingredients (gomasio anyone?) that you may not have heard of before, but you will sometimes find in plant-based recipes. We also look at vitamin B12-a crucial element of everyone’s diet. Worrying about potential B12 deficiency is very common among those considering (or following) a vegan lifestyle. Our guide looks at the issue in detail. Delving into our nutritionist’s notebook we’ve come up with chia seeds. These little powerhouses continue to be very fashionable. But what are they-and why should you eat them? On top of this we have pages of news (there are some very interesting new plantbased products hitting the shelves) as well as, of course, loads of recipes, from high end to super quick. As ever, we’re keen to hear from you. Did you try out any of the recipes? Tweet/Facebook/Instagram a pic. Really enjoyed something in the magazine-or really didn’t like something? Drop us an email. And if there’s something you’d like to read about, just let us know. Have a great month, Maria Chiorando, Editor

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    © All Rights Reserved
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    295 views117 pages

    Cook Vegan - September 2016 UK

    Uploaded by

    JoJo_00
    Welcome to issue two of Cook Vegan. We have some really exciting news for you: after a very successful launch issue, and being overwhelmed with messages from readers who loved what we are doing, we have decided to go from six issues annually to 10. That means even more vegan food, cooking tips, and nutritional info throughout the year. The essential guide to tofu in issue one was very popular. This time we’re tackling another vegan favourite: jackfruit. Lots of people may have heard about how this fascinating ingredient can be used to make a ’pulled pork’ style dish. We take the techniques down to their basics and guide you through the process step by step. Let us know about your success stories. We’re lucky to be able to share the wisdom of Stephanie from Mallorca’s Vegan Gastronomy Culinary Academy-this issue she writes all about the tools any kitchen needs to be equipped with. With a few simple basics and the odd gadget or two, you can cook like a pro. We want to include everyone in Cook Vegan-whether a seasoned plant-eater, or just vegan-curious. For that reason, we decided to add a vegan glossary to this issue-a list of some slightly unusual ingredients (gomasio anyone?) that you may not have heard of before, but you will sometimes find in plant-based recipes. We also look at vitamin B12-a crucial element of everyone’s diet. Worrying about potential B12 deficiency is very common among those considering (or following) a vegan lifestyle. Our guide looks at the issue in detail. Delving into our nutritionist’s notebook we’ve come up with chia seeds. These little powerhouses continue to be very fashionable. But what are they-and why should you eat them? On top of this we have pages of news (there are some very interesting new plantbased products hitting the shelves) as well as, of course, loads of recipes, from high end to super quick. As ever, we’re keen to hear from you. Did you try out any of the recipes? Tweet/Facebook/Instagram a pic. Really enjoyed something in the magazine-or really didn’t like something? Drop us an email. And if there’s something you’d like to read about, just let us know. Have a great month, Maria Chiorando, Editor

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 117
    At a glance
    Powered by AI
    The magazine focuses on providing plant-based recipes, cooking tips, and nutritional information to both experienced vegans and those who are just starting to adopt a vegan diet.

    Recipes featured include jackfruit 'pulled pork' dishes, pesto made with sundried tomatoes, energy balls made with dates, and savory gram flour pancakes.

    The magazine provides ideas and recipes using ingredients like dates, gram flour, tahini, and various vegan substitutes.

    Plant Power for the Planet September 2016 - 4.

    25

    Mexican Kids in the


    KITCHEN
    FEAST
    A kitchen fiesta
    Healthy smoothie
    recipes

    GET YOUR B12I


    WITH OUR GUIDEI

    NUTRITIONISTS
    NOTEBOOK
    Chia seeds - tiny
    power houses

    THE
    ESSENTIAL
    GU IDE TO
    JACKFRU IT
    Foolproof tips for
    perfect dishes

    mouth-watering treats

    Lighter bites F Vegan glossary F 15 minute meals


    2
    Welcome
    Welcome to issue two of Cook Vegan.
    Published by
    Prime Impact Events & Media
    We have some really exciting news for you: after a very Park House, The Business Centre,
    successful launch issue, and being overwhelmed with Earls Colne Business Park, Earls Colne,
    messages from readers who loved what we are doing, we Colchester, Essex CO6 2NS
    have decided to go from six issues annually to 10. That T: 01787 224040 | F: 01787 223535
    means even more vegan food, cooking tips, and nutritional info@veganlifemag.com | veganlifemag.com
    info throughout the year.
    The essential guide to tofu in issue one was very popular. Editor
    Maria Chiorando
    This time were tackling another vegan favourite: jackfruit.
    maria@veganlifemag.com
    Lots of people may have heard about how this fascinating
    ingredient can be used to make a pulled pork style dish. Designed by
    We take the techniques down to their basics and guide you Sarah Petch
    through the process step by step. Let us know about your success stories. sarah@primeimpact.co.uk
    Were lucky to be able to share the wisdom of Stephanie from Mallorcas Vegan
    Gastronomy Culinary Academy-this issue she writes all about the tools any kitchen Art Director
    Emily Saunders
    needs to be equipped with. With a few simple basics and the odd gadget or two, you
    emily@primeimpact.co.uk
    can cook like a pro.
    We want to include everyone in Cook Vegan-whether a seasoned plant-eater, or Publishing Director
    just vegan-curious. For that reason, we decided to add a vegan glossary to this issue-a Keith Coomber
    list of some slightly unusual ingredients (gomasio anyone?) that you may not have keith@primeimpact.co.uk
    heard of before, but you will sometimes find in plant-based recipes.
    Managing Director
    We also look at vitamin B12-a crucial element of everyones diet. Worrying about
    Julie Saunders
    potential B12 deficiency is very common among those considering (or following) a julie@primeimpact.co.uk
    vegan lifestyle. Our guide looks at the issue in detail.
    Delving into our nutritionists notebook weve come up with chia seeds. These little Advertising Sales
    powerhouses continue to be very fashionable. But what are they-and why should you Chloe White 44 (0)1787 224040
    eat them? chloe@primeimpact.co.uk
    On top of this we have pages of news (there are some very interesting new plant-
    Subscriptions and Back Issues
    based products hitting the shelves) as well as, of course, loads of recipes, from high
    Laura Bull 44 (0)1787 224040
    end to super quick. laura.bull@primeimpact.co.uk
    As ever, were keen to hear from you. Did you try out any of the recipes?
    Tweet/Facebook/Instagram a pic. Really enjoyed something in the magazine-or Promotions and Blogger Community
    really didnt like something? Drop us an email. And if theres something youd like Jane Lambert 44 (0)1787 224040
    to read about, just let us know. promotions@primeimpact.co.uk

    Marketing and Press


    Have a great month, Hannah Irons 44 (0)1787 224040
    hannah@primeimpact.co.uk

    Licensing
    Bruce Sawford 44 (0)1280 860185
    Bruce@BruceSawfordLicensing.com
    Maria Chiorando, Editor
    Accounts
    Yolande Arnold 44 (0)1787 224040
    accounts@primeimpact.co.uk

    GET IN TOUCH
    facebook.com/cookvegan The publisher accepts no responsibility in respect of advertisements
    ON THE COVER: appearing in the magazine and the opinions expressed in editorial material
    Black Forest Gateaux. or otherwise do not necessarily represent the views of the publisher. The
    publisher cannot accept liability for any loss arising from the appearance or
    @CookVegan Recipe from Divine nonpublication of any advertisement. Information about products and services
    Vegan Desserts by featured within the editorial content does not imply endorsement
    by Cook Vegan magazine.
    Lisa Fabry, Grub
    @cookveganmag street publishing Every effort is made to ensure that all advertising is derived from reputable
    sources. Cook Vegan magazine cannot, however, accept responsibility for
    transactions between readers and advertisers.

    3
    83

    30

    108 64

    CONTENTS September 2016

    FEATURES 13 BOOK REVIEWS Lighter bites


    We give our verdict on the latest 34 TOMATOES AND HERBS
    28 NUTRITIONIST'S NOTEBOOK: plant-based guides 35 BEETROOT RAVIOLI WITH CASHEW
    CHIA SEEDS CREAM CHEESE
    Viva! Health's Veronika Powell takes 14 COOK LIKE A PRO 37 RAW SUSHI
    a look at these nutritional powerhouses PART TWO: TOOLS OF THE TRADE 39 CAULIFLOWER PIZZETTAS
    Take your cookery up to the next 40 TOMATO, ALMOND AND MINT CROSTINI
    50 VEGAN GLOSSARY level with our kitchen skills series 41 SPICY ROASTED CHICKPEAS
    Our key to the wonderful world 42 BAGELS
    of plant-based ingredients 114 LOOSE ENDS 43 CRUMPETS
    Make the most of your leftover ingredients with 44 SHIITAKE STIR-FRY
    64 ESSENTIAL GUIDE TO JACKFRUIT these recipe ideas 45 WATERMELON STIR-FRY WITH RICE
    Once you understand some simple 46 BAKED ONION BHAJIS
    steps you can create perfect dishes RECIPES 47 SIMPLE SALAD WITH MUSTARD
    COCONUT AND FENNEL DRESSING
    88 VEGANS AND VITAMIN B12 Mexican cuisine 48 FRESH VEGGIE AND QUINOA WRAP
    A no-nonsense guide to this often 19 SMOKY BBQ CHIPOTLE BEANS WITH SUN-DRIED TOMATO AIOLI
    misunderstood vitamin by Dr Justine Butler 21 BEER MARINATED SEITAN 49 COURGETTE CHICKPEA FRITTERS
    21 JALAPEO CORNBREAD
    REGULARS 23 SWEET POTATO EMPANADAS WITH Family
    SMOKY LEEK AND TEMPEH 52 PEAS POP VEGETABLE RICE
    06 NEWS 24 CHURRO BITES WITH DARK 53 CRISPY KALE PASTA SALAD
    A round up of the latest vegan CHOCOLATE SAUCE POTS 54 SPRING VEGETABLE CHEELA
    food, product news, and gadgets 26 MEXICAN RICE WITH PEAS AND LEEKS
    56 OOTHAPAM-SOUTH INDIAN
    12 HOT PRODUCTS 17 HOMEMADE KETCHUP VEGETABLE CRUMPET
    Our pick of the best new vegan goods 30 KIWI, KALE AND CHIA PARFAIT 57 CAULIFLOWER AND KALE PAKORAS
    31 CHIA AND RASPBERRY PUDDING 58 PRETZEL DUMPLINGS WITH GRAVY

    4
    112

    56

    23

    61 TRUFFLED EDAMAME DUMPLINGS 83 15 MINUTE RUSTIC PASTA


    WITH SHALLOT BROTH 85 BAKED AVOCADO FRIES
    62 VEGAN ROASTED VEGETABLE 85 CHIPOTLE DIPPING SAUCE
    LASAGNA 86 RAW ZUCCHINI MARINARA
    63 FAUX SLOPPY JOES 86 RAW PARMESAN

    69 JACKFRUIT TACOS WITH MANGO Delicious drinks


    BBQ SAUCE 93 BANANA 'SNICKERS' SHAKE
    69 HERBED JACKFRUIT SALAD 93 KID'S GREENIE
    SANDWICH 94 SADHANA WAKE-UP CALL
    70 AVOCADO PASTA 95 CELERY, SPINACH AND CUCUMBER
    71 COUSCOUS AND POMEGRANATE JUICE Cook Vegan is available
    SALAD in print and digital
    72 CORNISH NEW POTATO SALAD WITH Something sweet The app is downloadable and works
    CONFIT GARLIC AND SPRING ONION 97 VEGAN PAVLOVA MERINGUE TOWER on a number of platforms including
    73 ROASTED NEW POTATOES WITH 99 CRAZY BROWNIES PCs and tablets. Readers can
    SEAWEED SALT AND MAL VINEGAR 101 BLACK FOREST GATEAUX subscribe to either a page turner
    73 STIR-FRY POTATOES 102 PINK MELON WITH MARINATED version-the onscreen alternative
    75 TUMERIC TOFU AND WILD RICE BERRYWORLD BLUEBERRIES to our print publication-or the
    75 TUMERIC LATTE 103 2 MINUTE HEALTHY 'ICE CREAM' interactive pinch-and-pull option.
    76 CAULIFLOWER RICE WITH SPICE 105 BANANARAMA CUPCAKES
    Download the app from
    76 SPICY SWEET POTATO SLICES 107 PUFFED QUINOA AND BUCKWHEAT
    GRANOLA BITES
    Fine dining 108 APRICOT VANILLA CASHEW BARS
    79 AVOCADO APPLE TARTAR 109 BLACKBERRY PIE BARS
    WITH WALNUT BONBON 110 MOUSSE AU CHOCOLOVE
    79 OLIVE-LEMON PASTA WITH RED ENDIVE 112 RAW LIME CHEESECAKE
    80 CHOCOLATE-COCONUT MOUSSE

    5
    News
    A round up of the latest vegan
    food, product news, and gadgets

    ADD THE FIFTH TASTE


    Umami, the concept of the fifth taste originating from Japan,
    literally means savoury deliciousness. It is not actually an
    ingredient, but rather a word to describe the unusual combination
    of the flavours of the paste and the effect it has on the flavours of a


    dish. Traditionally made by adding a Koji culture to rice and leaving
    it to naturally ferment, it is then mixed with soya sauce and
    fresh ginger to create this incredibly moreish and versatile
    condiment. A c a u s e f o r c e le b r a ti o n
    Now Clearspring has released two flavours
    of umami paste-chilli and ginger. Both are It can sometimes be difficult to tell if
    suitable for vegans, and both add a alcoholic drinks are suitable for vegans
    substantial depth to cooking. This enter Thomson & Scott Skinny Prosecco,
    Japanese umami paste can be added
    a low sugar prosecco with less than half
    to unlimited recipes to lift and bring
    the sugar content usually added.
    out the ingredients' full flavours.
    Can be used all year round in soups, This organic prosecco is produced
    stews and marinades or as a dip. Just from grapes grown on the south facing
    a squeeze or two can transform an slopes in the foothills of the Dolomites,
    average dish into something close to Soligo, north east Italy.
    more special. Brand founder Amanda Thompson
    says: I was raised on a sugar free
    diet and now Ive brought a brand
    to market that offers a top quality
    Lemongrass portfolio of champagne, prosecco
    and sparkling wine but with no
    launches in UK or low sugar. Were set to take the
    While its been relatively unknown in the UK,
    drinks world by storm.
    Lemongrass tea has long been a popular drink in parts
    of Asia, where it is enjoyed for its flavour as well as
    relaxing properties.
    Naturs Boutique has combined lemongrass with green tea in

    Nuturally delicious
    its new teabags.
    According to a spokesman for the brand: The
    plant takes its flavour, after which it is named, Here at Cook Vegan we love nut butter, and our
    due to its high content of a natural substance current obsession is from Nutural World. This
    called citral. Research is starting to uncover Almond and Coconut Spread has a hint of vanilla,
    that there is more to citral than a lemony giving it a deliciously sweet edge. The almonds
    taste and smell however and that it is are roasted before being stone-milled, meaning
    capable of helping certain muscles relax. the flavour is preserved more effectively. And
    Whether this is why those who drink it were not alone in our admiration-the product
    find it so calming is not yet fully clear, has just scooped a prestigious FreeFrom Award
    but it appears that there is more as a commended item. Absolutely delicious on
    to lemongrasses benefits apple wedges, toast, crackers, or banana slices or
    than just hearsay. in smoothies, it comes in both smooth and
    crunchy options.

    EWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NE
    6
    THATS WHY VEGANS GO TO ICELAND
    Supermarket giant Iceland is now selling a dairy-free and vegan ice-cream-made
    from bananas and avocados.
    Named Nana Nice Cream after its two main ingredientsbanana and avocado-
    the new treat features nothing but pure fruit and vegetables and comes in three
    flavours: Banilla, Strawbana and Choconana.
    Neil Nugent, head of product development at Iceland said: At Iceland, were
    putting a refreshed focus on innovation, particularly where there is obvious demand.
    With avocados now outselling oranges in the UK, and more people than ever
    cutting sugar and dairy from their diets, we wanted to provide our shoppers with
    the ultimate guilt free treat, just in time for summer. July is actually National Ice
    Cream Month, so what better time to launch it in store.

    PIP & NUT WELCOMES TWO


    The stylish way to pack a lunch NEW FLAVOURS INTO THE FOLD
    Many vegans are interested in the environment-and how to reduce Pip & Nut makes butters that are free from refined
    their own footprint. These reusable lunch carriers from Keep Leaf are a sugars, palm oil and additives. Now the company is
    great idea. adding to its tasty range with one limited edition flavour,
    and one permanent addition.
    Instead of throwing away non-biodegradable plastic bags every day,
    The limited edition variety- Crunchy Maple Peanut
    you can pack your sandwiches into a cotton bag with a water-resistant
    Butter (250g), is naturally sweetened with a drizzle of
    polyester liner. The bags are washing
    Canadian maple syrup and has an extra peanutty bite.
    machine and dishwasher (top level) safe. Its the first in a series of exciting Limited Edition
    A Slice of Greens two-tier lunchbox flavours and will be available for nine months.
    is made from stainless steel and has a Cashew Butter (250g) is made using just roasted
    separate mini container which fits inside. cashews and a pinch of sea salt.
    Free from plastic and lead, this chic Pippa Murray, Pip & Nut founder says: We love to
    container is responsibly made in India. experiment with different nut butter flavours and our
    The hardy design means new limited edition series is a chance for me to let my
    you can use this tin again imagination take over and come up with some never
    and again-cutting down seen before combinations
    on more disposable Were thrilled that nut butter sales are soaring across
    plastic containers. the nation and believe our new additions will continue
    to get people talking, experimenting and reaching for
    that spoon...

    CHIC COOKING FRENCH-STYLE


    Classic brand Le Creuset has added another item to its iconic line of cookware. The
    new-style Cast Iron 26cm Square Grillit has a specially designed ribbed interior that
    produces distinctive, professional char-lines-perfect for grilled veg and tofu.
    The grillit achieves an even, high-surface temperature whilst only using a low to medium
    heat setting, so once added to the pan the foods exterior seals quickly, locking in moisture,
    nutrients and flavour. The interior of the pan is coated with a hard-wearing specialist
    satin black enamel finish, specially designed for high-surface temperature use.
    Its available in a range of kaleidoscopic colours (we love the fresh and summery mint
    green) and come with a lifetime guarantee.
    Signature Cast Iron Square Grillit (cool mint), 99, lecreuset.com

    EWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NE
    7
    Real food
    nutritional shakes
    Dairy and gluten free, Puritions
    alternatives to junk-filled meal
    replacements and protein shakes
    are made with a cocktail of
    natural ingredients. Ready in just
    30 seconds, with perfect portion
    control, they are available in three
    vegan flavours-raw hemp, vanilla
    and chocolate.
    By combining real foods, like
    BIG SMOKE SET TO nuts, seeds and coconut, they
    have formulated a mix with only

    HOST VEGFEST
    250 calories per serving that can
    be mixed with dairy free milk
    or yoghurt alternatives, such as
    VegFest will be returning to almond milk or soya yoghurt, to
    London this October. create a healthy meal replacement,
    With its inimitable style, the an extra protein boost or a post
    exercise recovery shake.
    vegan extravaganza will take
    They can also be used in cooking
    place at Olympia, hosting over and baking.
    250 stalls, high profile speakers, According to nutritionist Amanda
    and an intersectional conference Instant porridge Hamilton: The protein, healthy fats
    among other activities. minus milk and fibre in every mouthful means
    The show aims to cover all they taste amazing, feed your body,
    It can be hard to find a porridge
    areas of living a vegan lifestyle, and make you feel fuller for longer.
    suitable for camping (or just for
    so along with the tasty food (and If you have quality food or quality
    on the go) as most contain milk
    delicious discounts) vegans and ingredients that help you feel fuller
    powder. Happily, MOMA has now
    the veg-curious can find out all for longer, that helps hugely. I can't
    launched a new variety that is
    about fitness and the latest in over-emphasise that enough.
    suitable for vegans.
    purition.co.uk
    vegan theory. There will be also The coconut and chia porridge pot
    be live music, cookery demos takes minutes to make-simply add
    and different zones for each age water, stir, and wait. Its hearty,
    group. tasty, and filling. And with no added
    To find out more about VegFest, sugar, its also healthier than many
    grab and go options.
    which takes place on October 22
    and 23, visit london.vegfest.co.uk

    MORE VEGGIE STORES IN SIGHT AFTER PRET SUCCESS?


    High street sandwich chain Pret a Manger opened its Little Veggie Pop Up shop on
    Broadwick Street, Soho on June 1 this year-the plan was to keep it in place for one month.
    Following its unprecedented success, chiefs are now considering their options when it
    comes to their veg-based options on the high street.
    According to CEO Clive Schlee: The warmth of the public response has taken us
    completely by surprise. Sales at Broadwick St, far from falling, are up over 70 per cent on
    last year. The shop is packed and this is the first time I have seen customers in London
    sitting on the floor to eat their lunch. The energy of the shop is also quite remarkable. A
    meat free environment seems to generate an infectious positive energy.
    The original idea was to close the shop after four weeks, but we are now inclined to
    keep it open slightly longer to see whether demand is still as strong once the initial hype
    dies down. There are some who would like to convert every fourth Pret into a Veggie Pret,
    and to explore its success in other markets too.

    NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS
    8
    9
    Every spoonful is packed with the
    tasty ancient grain sorghu, fortified
    with vitamins free from gluten

    VEGAN CEREAL
    SCOOPS TOP AWARD
    Gluten-free and plant-based cereal
    Nutribix has taken home the award
    for best breakfast food (as well as
    best overall winner) at the prestigious
    FreeFrom Food Awards.
    This tasty cereal is made from
    wholegrain sorghum, the latest super
    grain. Containing fibre, proteins and
    vitamins, it's a good breakfast food
    for plant-based eaters and coeliac
    disease sufferers alike. It is low in
    sugar with just 1g per serving, and
    tastes delicious with almond or
    soy milk.

    EASY QUINOA FOR FAST MEALS


    The latest express product to hit supermarket shelves is this
    innovative selection of ready-made quinoa pouches.
    Quinola Mothergrain contains organic quinoa-a vegetable protein that is
    full of vitamins as well as being gluten and cholesterol free. Unlike wheat or
    rice, quinoa is a complete protein-containing all eight of the essential amino
    acids. Its packed with dietary fibre, phosphorus, magnesium and iron. NASA
    has even declared quinoa 'the most perfect food' you can find in the world.
    This high protein grain comes in three flavours-golden vegetables, Indian-
    style chickpeas and wholegrain. The pouches can be eaten cold or heated up
    in the microwave, making them a good choice for lunches away from home,
    or easy-cook dinners.

    NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS
    10
    Better than
    olive oil?
    A British oil is looking
    to topple popular
    extra virgin olive off
    the top spot.
    Rapeseed oil from
    Borderfields is made
    entirely from home-
    grown crops. Each
    batch of rapeseed is
    gently pressed and
    filtered five times
    -said to result in a
    pure, simple product with a subtle, buttery flavour in each
    and every bottle.
    The oil contains half the saturated fat of olive oil and a near
    perfect blend of omegas 3, 6 and 9, as well as a high smoke
    point-which means it maintains its natural benefits at high
    temperatures-offering a deliciously healthy and delightfully
    versatile option for roasting, frying, drizzling, sizzling
    and baking.
    Borderfields oils come in a range of flavours including
    original as well as chilli, basil, lemon and garlic varieties.

    GET READY FOR BAKE OFF


    Kitchenware company Joseph Joseph has released
    new tools as part of its baking range-just ahead of
    Bake Off season.
    The two tools are called glaze and fin. Glaze is
    a refillable silicone pastry brush, designed to be
    mess-free. It features two interchangeable non-drip
    heads-perfect for glazing your vegan masterpieces.
    The flexible silicone bristles are easy
    to clean and gentle to touch so
    toppings and cakes wont be
    dented and the bristles wont
    fall out.
    Fin is a silicone bowl scraper
    allowing the baker more
    movement and ensuring no
    mixture goes to waste. This
    flexible bowl scraper comes with
    an integrated foot meaning the tool
    can stand upright when not in use,
    preventing messy and unhygienic
    worktops and making storage easier.
    josephjoseph.com

    NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS


    11
    Hot
    1 2

    PRODUCTSON EDITORS
    PICK
    BEST
    OUR PICK OF THE
    E
    THE VEGAN SCEN
    1 Create perfect, flavourful, crispy veg with this
    kit. Simply mix the pack contents with water, 3 4
    coat your veg (we love cauliflower) and fry.
    Hari Ghotra Pakora Vegetables,
    harighotra.co.uk

    2 This delicious chocolate combines innovative


    flavours (rose oil anyone?) with high quality raw
    ingredients. Intense and flavourful.
    Conscious Organ Raw Chocolate,
    consciouschocolate.com

    3 Crunchy and moreish, these pitta chips come


    in a range of flavours, some of which-including
    the spicy chilli, are vegan. Perfect with a cooling
    guacamole.
    Soffles Pitta Chips, soffles.com
    5
    4 This satisfyingly thick yoghurt has 7g of
    protein per pot, its naturally low in sat fat, a
    great source of calcium, and vitamins D and
    B12-and its delicious too.
    Alpro Go On Mango, alpro.com

    5 The brand behind these healthy fruit and


    nut bars has launched two tasty new flavours-
    mocha & caffeine and double choc & chilli-
    perfect for those looking for a twist on the
    traditional raw bar concept.
    Good Full Stop bars, goodfullstop.com

    6 It can be difficult to find a cruelty-free


    sunscreen. This one is certified by animal
    charity Peta, and contains no chemical actives,
    6 7
    no synthetic fragrances, and no parabens. This
    US brand launched in the UK earlier this year.
    Bare Republic Natural Mineral Sunscreen
    SPF 40, barerepublicnaturals.com

    7 Rethink your traditional cuppa with this


    innovative new brand. To counteract the loss
    of nutrients through the bag, this tea is ground
    to dissolve in hot water. We love the zesty citrus
    zen flavour.
    Teaforia Citrus Zen, teaforia.co.uk

    12
    BOOK REVIEWSWe give our verdict on the latest plant-based guides

    MAMA TRIED: THE HELP NOURISHING


    TRADITIONAL YOURSELF NOODLES:
    ITALIAN COOKING COOKBOOK FOR SPIRALIZE
    CECILIA GRANATA KIDS CHRIS ANCA
    Microcosm Publishing RUBY ROTH Race Point Publishing
    8.99 Andrews McMeel 14.99
    Publishing 14.99
    Filled with rustic traditional In this book, blogger turned
    Italian recipes and creative Jam-packed full of exciting author Chris Anca shows you
    food-inspired illustrations, recipes and charming how to make tasty, nutritious
    Mama Tried presents illustrations, this book vegetable noodle meals in
    cooking as an art form. encourages children to get minutes using a spiralizer.
    Artist and vegan chef Cecilia involved with the cooking From courgettes and carrots
    has displayed her favourite process. Inside you will find to cucumbers and apples,
    cruelty-free recipes for 60 enticing plant-based you can transform your
    home-cooked Italian food recipes with fun titles kids ordinary veggies and fruit
    in an aesthetically pleasing will love. These include into a scrumptious bowl of
    yet easy to follow format. the Un-Stick in the Mud noodles with the help of this
    Throughout, Cecilia allows Chocolate Smoothie and cookbook. This noodle guide
    readers to adjust quantities Tiger Stripes Seaweed contains over 90 vegan-
    and ingredients to suit their Salad. To begin with, author friendly, gluten-free recipes
    discretions and taste buds. Ruby Roth introduces divided into seven chapters
    Organised alphabetically it kitchen safety in an easy to -breakfasts, appetisers and
    features dishes ranging from follow child-friendly format snacks, soups, raw entrees,
    seitan scallops with capers which discusses topics from entrees, desserts, and extras.
    and thyme, to homemade chopping to boiling. With Vibrant, colourful photography
    lemon liqueur, and few steps in each recipe and adorns the pages throughout,
    aphrodisiacs such as saffron easily sourced ingredients, making the dishes look even
    and asparagus lasagna. kids wont be intimidated more appetising than they
    This quirky recipe book by the procedure or by the already sound. Whether you
    is the perfect companion foods they are working with prefer carrot noodles with
    for any experimental cook or eating. Whilst the guide zesty garlic sauce or ranch
    or anyone that enjoys is geared towards children, noodle salad with BBQ
    delicious authentic Italian adults will thoroughly enjoy almonds, there is a dish to
    cooking. these drinks and dishes too. suit every taste.

    13
    COOK
    like a pro
    Take your cookery up to the next
    level with our kitchen skills series

    14
    PART TWO: Tools of the trade

    W
    ant to cook like a (vegan) pro? My first
    secret is to use the best tools. Whenever
    I teach cooking classes, I always stress
    the importance of quality tools. They
    will last you a lifetime, while shoddy ones will
    end up costing you more as you need to replace
    them. They may not function at all and be a bit
    frustrating. I recently prepared sushi for some
    friends during a yoga retreat at a lovely private
    villa in the mountains in Majorca, Spain. The
    colander in the kitchen was obviously purchased
    at a discount store, and during rinsing, half the
    grains of rice fell through the gigantic holes. Mildly
    annoying, it served its purpose to remind me about
    the importance of top notch items for this article.

    In addition to saving money (in the long run) well-crafted


    tools make cooking more enjoyable. While I love to
    cook, I still want my time for the beach and other leisure
    activities, too. Tools that are properly manufactured feel
    better in your hands and also contribute to quicker and
    easier cooking.
    Several essential kitchen items exist regardless of
    various factors that impact cooking. These I believe are
    great in every kitchen.

    MY TOP 10 KITCHEN MUST HAVES:

    1
    One good knife
    It need not be expensive, but it does need
    to be sharp. I typically sharpen my knife
    once per week, but of course depends upon
    usage.

    2
    Best blender you can afford
    I use my blender every day. For soups and purees, gadget can even chop up an avocado pit. This jar is taller
    to smoothies, to vegan pts and cheeses. Small and comes with a plunger/tamper to help mix up bits.
    'bullet' style blenders are fine to start with but they are After years of use the jars do become a bit cloudy but
    not as versatile as full size blenders. Various brands they are excellent machines. They do not offer a dry nut
    exist on the market. At our vegan school we teach with jar, so for this reason we teach with the Blendtec. Many
    Blendtec, a very good brand that is easy to clean and students with a Vitamix
    has both a wet jar (or principal jar) and a dry jar. The who use the dry jar wish
    main jar is used for sauces, smoothies and they had the versatility.

    3
    general blending of drinks, to baby food,
    soups, and salsas. The dry jar makes Lemon juicer
    nut butters, grinds flax seeds (for Lemons make
    optimum health it is best to grind almost everything
    seeds just prior to use versus buying taste better. I was first
    ground flax meal) and blends fresh introduced to a lemon
    herbs into divine pestos. The dry jar juicer by a friends mother
    also makes fantastic cheese from raw who had every kitchen
    nuts and even glorious homemade facial gadget known to mankind
    scrubs - inexpensive, easy, and no and she told me this was
    animal testing. what she buys for every
    Another classic blender is the bride as a must have. I like
    Vitamix. Also very powerful this the style that juices directly

    15
    my blender and I save
    counter space. After blending, simply
    pour smoothie of fruits/vegetables into nut milk bag and
    squeeze. The remaining pulp can be mixed with spices
    and dehydrated for tasty snacks.

    8
    Piping Bags
    These are usually available in specialty baking
    shops as well as online. I like the disposable ones,
    but reusable ones are available. In a pinch you can
    use a plastic bag, simply cut off the corner and fill with
    sauce/frosting/pate. In the photo above I did not even
    have access to a plastic bag, so I used about metre of
    plastic wrap and twisted it to form an almost piping bag.
    into the fruit, but you then usually need to We teach the best thing to have in the kitchen is a good
    strain the seeds/pips. The illustrated juicer imagination.
    is fine and catches the seeds, but I like the

    9
    hand control of the smaller one. There are Mini muffin pan
    other versions that squeeze a half lemon or I love to entertain and make
    lime, but many fruits can exceed size of canapes. These mini pans are
    apparatus, so I usually refrain from great for both savoury and sweet
    this type. dishes, such as mini polenta bites

    4
    with creamy coconut and chilli
    Zester mushroom ragout.
    For decor. (see image below)

    10
    Baking moulds

    5
    I use these for making
    Pen and paper vegan cheeses, shaping
    Or a computer to make notes. grains, such as cous cous, rice, and more.

    6
    Various other factors can affect the addition of other
    Microplane tools in your kitchen including, how many people are in
    For grinding my the household, and a desire to eat more raw (juicer then
    favourite spices recommended).
    such as tonka, nutmeg, There is no one perfect setup for all. The best thing is to
    ginger, fresh turmeric. try various tools and get into the habit of cooking more for

    7
    yourself and others. Make it easy, fun and a group activity.
    Nut milk bag
    For straining.
    While we juice STEPHANIE PRATHER is the
    on occasion at our founder of Vegan Gastronomy
    school, I have become Culinary Academy in Spain
    accustomed to using my and she writes the worlds first
    blender to make juices. vegan column in the Majorca
    At home I have no juice Daily Bulletin each Tuesday.
    machine. It is much For more information, visit
    quicker and easier vegangastronomy.com.
    to make them with

    16
    HOMEMADE KETCHUP olive oil
    1 tbsp balsamic vinegar
    This homemade ketchup 1 tsp paprika
    packs an incredible flavour with 2 tsp chilli flakes
    so many nutritious ingredients. tsp dried oregano
    It is mildly hot (something you tsp dried basil
    can adjust to your taste), faintly Sea salt flakes, and
    sweet, and rich. It can be eaten freshly cracked black
    by the spoonful, but it also pepper, to taste
    pairs well in any recipe that
    calls for chilli sauce or ketchup- 1 Place all ingredients in a
    sandwiches, pasta, sauces, blender and process until silky
    soups, dips, and spreads. smooth with the consistency
    of ketchup.
    Makes: 200-300g (-1 cup) 2 Spoon into airtight jars, leaving
    no air bubbles, if possible. Cover
    About 60g ( cup) tightly and refrigerate. The ketchup
    packed semi-dried tomatoes is best when fresh but can be
    (if using shop bought dried stored in the refrigerator for up
    tomatoes, soak them in water to 1-2 weeks.
    for 2 hours, then drain and use)
    2 medium Roma tomatoes, Recipe from Nourishing Noodles:
    roughly chopped Spiralize Nearly 100 Plant-Based Recipes
    2 Medjool dates, pitted for Zoodles, Ribbons, and Other Vegetable
    Spirals by Chris Anca, published by Race
    1 small garlic clove Point Publishing (14.99), is out now.
    5 tbsp cold-pressed extra virgin Photography by Chris Anca.

    17
    te d
    rea
    s c ely n
    c ipe lusiv ega
    Re exc ok V
    C o
    for

    18
    T ime for a
    Mexicancuisine

    Mexican Feast!
    Create a table full of Mexican delights that all happen to be totally vegan too. Add
    bowls of green rice, smashed avocados with lime zest, pink pickled onions, and slices
    of radishes and cucumber so everyone can fill their own soft corn tacos, and dig in.

    SMOKY BBQ CHIPOTLE BEANS 2 In a large pan, heat the oil and gently
    sweat the onion, adding the garlic in
    Serves: 6 after a few minutes.
    3 Using a food processor or stick
    2 tomatoes blender, blitz the roasted tomatoes
    1 tsp sugar with the entire tin of chipotle chillies,
    Sprinkle of salt including the adobo sauce. Add to
    1 tsp olive oil the pan.
    3 tsp sunflower oil 4 Next add the oregano, rosemary,
    1 white onion cumin, cinnamon and bay leaf and stir
    4 cloves garlic, peeled on a medium heat so the tomato liquid
    tin chipotles in adobo sauce* begins to reduce.
    1 tsp oregano 5 Add in the kidney beans and black
    1 tsp rosemary leaves, minced beans, plus the chopped coriander

    Cook's Info 1 tsp cumin seeds


    1 tsp ground cinnamon
    stalks.
    6 Simmer for another twenty minutes
    *These are chipotle 1 bay leaf until the beans begin to break down.
    peppers in hot sauce, and can 400g (1 cups) kidney beans If the mixture begins to stick to the
    be found in supermarkets. 400g (1 cups) black beans pan, add a little water and continue to
    Waitrose makes a 'cook's 1 bunch of coriander with stalks cut off reduce.
    brand' version. and finely chopped 7 Serve with torn coriander leaves and
    Coriander stalks, finely chopped a drizzle of sour cream.

    Per serving: 1 Preheat the oven to 150C/Gas mark Recipe by Meriel Armitage of Club Mexicana.Club
    2/300F. Cut the tomatoes in half and Mexicana specialise in making 100% vegan Mexican
    215 4.6g 0.7g 4.2g 0.4g 12g street food for festivals and private catering (www.
    place on an oven tray, drizzle over sugar, clubmexicana.com, follow on Twitter @clubmexicana).
    kcal Fat Saturates Sugars Salt Protein
    salt and a little olive oil. Roast for an hour. Photography and food styling by Ava Szajna-Hopgood
    19
    Top tip
    Check online at
    www.Barnivore.com
    to make sure your
    beer is vegan

    20
    Mexicancuisine
    BEER MARINATED SEITAN
    Serves: 6

    200g (7oz) seitan, thinly sliced*


    1 red onion, thinly sliced
    3 garlic cloves, chopped small
    Juice of 1-2 limes
    330ml (1 cups) dark beer or ale
    Handful of coriander (leaves only)

    1 Place the thinly sliced seitan in a


    medium-sized bowl. Add in the red
    onion, garlic, lime juice and beer.
    2 Using your hands, mix all the
    ingredients together so all the flavours
    can marinade together. Cover and leave
    in the fridge for 2-6 hours.
    3 Remove the seitan from the marinade, Per serving:
    and then save back the liquid using a
    sieve to separate it from the onions and
    562

    kcal
    17.5g

    Fat
    1.9g

    Saturates
    2.4g

    Sugars
    0.8g

    Salt
    13g

    Protein
    Top tip
    garlic.
    Fresh-baked cornbread is
    4 Fry the seitan on a medium heat until
    JALAPENO CORNBREAD the perfect way of adding
    browned on all sides.
    a different side dish to the
    5 Add in the marinade and reduce until Serves: 6
    table- its easy to travel
    only a small amount of liquid remains in
    with too, so ideal for pot
    the pan, which has now thickened. 520ml (2 cups) soya milk
    lucks and parties
    6 Serve with warm tacos, fresh 2 tsp apple cider vinegar
    guacamole, sour cream (unsweetened 450g (3 cups) cornmeal*
    soya or coconut yoghurt mixed with 225g (2 cups) plain flour 1 Preheat oven to 180C (Gas Mark 4,
    lemon juice to taste), finely sliced lettuce 2 tsp baking powder 350F) grease and line a 20cm baking
    and your favourite chilli sauce. 80ml ( cup) sunflower oil pan.
    *See our vegan glossary on page 50. 2 tbsp maple syrup 2 In a medium bowl, whisk together the
    1/2 tsp salt soya milk and the vinegar and set aside.
    Recipe by Meriel Armitage of Club Mexicana. Handful of jarred jalapenos 3 In a large bowl, sift together the
    Club Mexicana specialise in making 100% vegan
    Mexican street food for festivals and private cornmeal, flour, baking powder and salt.
    *This is different to cornflour. It is ground
    catering (www.clubmexicana.com, follow on 4 Back in the soya milk bowl, add the
    Twitter @clubmexicana). Photography and food from dried maize and can usually be found
    oil and maple syrup, and whisk for
    styling by Ava Szajna-Hopgood in the world food aisle.
    around two minutes, until it is foamy
    and bubbly.
    5 Pour the soya milk mixture into the
    dry ingredient bowl and mix together
    using a large wooden spoon or a firm
    spatula. Then pour the batter into the
    prepared baking pan and carefully lay
    on the jalapeno slices over the top.
    6 Bake 30-35 minutes, until a toothpick
    inserted into the centre comes out
    clean.
    7 Remove from the oven and allow to
    cool for ten minutes. Then slice into
    squares and serve warm with the rest of
    your feast.

    Per serving: Recipe by Meriel Armitage of Club Mexicana.Club


    Mexicana specialise in making 100% vegan Mexican
    165 0.7g 0.1g 3.0g 0.0g 27g street food for festivals and private catering (www.
    kcal Fat Saturates Sugars Salt Protein
    clubmexicana.com, follow on Twitter @clubmexicana).
    Photography and food styling by Ava Szajna-Hopgood

    21
    Top tip
    Madeira wine can be tricky to get
    hold of but it adds a real clout of
    smoky flavour to the filling here.
    A bottle should last a few
    years in your kitchen store
    cupboard, so its definitely
    worth the investment.

    22
    Mexicancuisine

    SWEET POTATO EMPANADAS need more flour or water, add until it is


    WITH SMOKY LEEK AND TEMPEH firm enough to roll with.
    6 Gather into a ball, divide each half and
    Serves: 6 cover in cling film. Refrigerate for one
    hour.
    For the pastry: 7 In the meantime, you can get on with
    2 medium-sized sweet potatoes the filling. In a large pan, heat the oil and
    180g (1 cups) plain flour onion, just before it begins to brown.
    70g (1 cup) whole-wheat flour Add in the leek and sweat it for a further
    70g ( cup) fine cornmeal two minutes.
    1 tsp sea salt 8 Add in the tempeh, followed by the
    2 tbsp coconut oil, at room garlic and cumin.
    temperature 9 Pour in the Madeira wine and liquid
    aminos or soy sauce, along with the
    For the filling: tomato puree and water. Stir the mixture
    2 tbsp sunflower oil through so everything is well combined,
    1 small onion, finely chopped and leave to simmer for five minutes so
    1 large leek, chopped small it can thicken.
    200g (1 cup) pack of tempeh*, 10 Season to taste, then take off the
    crumbled heat and transfer to a separate bowl to
    3 garlic cloves, chopped small cool.
    1 tbsp cumin seeds 11 Now its time to assemble your
    2 tbsp Madeira wine empanadas. Preheat the oven to 180C
    1 tbsp of liquid aminos or soy sauce (Gas Mark 4, 350F) and grease and line
    4 tbsp tomato puree a large baking tray.
    2 tbsp water 12 On a lightly floured surface, unwrap
    1 tsp dried oregano the first ball of dough, and roll out to
    Salt and pepper to taste about 5mm thick. Using a 10cm circle
    *See our vegan glossary on page 50 cutter, stamp out as many circles as you
    can.
    1 Preheat the oven to 200C. (Gas Mark 13 Put a heaped teaspoon of filling in
    6/400F). Prick the surface of the sweet the centre of each pastry circle. Moisten
    potatoes with a knife and roast for one the edges with a little water, then press
    hour. the edges together to form a filled
    2 Remove from oven and split the skin of empanada.
    the potato so the flesh can cool slightly. 14 Place on the baking tray and repeat
    3 In a mixing bowl, mix both the flours until all the pastry is used up. Crimp the
    with the cornmeal and salt. edges of the empanadas with a fork to
    4 In a small bowl, mash the sweet seal, and brush over with a little soy milk
    potato with coconut oil until smooth. to add a shine.
    5 Add the sweet potato to the flour 15 Bake for 20 to 25 minutes until the
    and mix until a smooth dough forms. It empanadas have browned, and serve
    should come easily into a ball, so if you with a fresh salad or sweetcorn salsa.

    Per serving:
    Recipe by Ava Szajna-Hopgood of Guac and Roll.
    (www.shakeguacandroll.com, follow on Twitter @ 449 10.6g 3.6g 17.0g 0.9g 15g
    guacandrolluk) Photography and food styling by kcal Fat Saturates Sugars Salt Protein
    Ava Szajna-Hopgood

    23
    24
    Mexicancuisine

    CHURRO BITES WITH DARK 8 Do the same for the rest of the
    CHOCOLATE SAUCE POTS mixture, until you have a tray full of little
    churro bites.
    Serves: 6
    9 For the chocolate pots, break up
    225ml (1 cup) water a 100g bar of dark chocolate, and
    2 tbsp caster sugar (plus a little microwave for two minutes, until it has
    more for sprinkling over the finished almost melted (test at one minute to
    churros) be sure the chocolate doesnt burn).
    tsp salt Whisk the chocolate so it melts down
    2 tbsp sunflower oil into a liquid, then pour in a little soya
    260g (2 cups)plain flour cream at a time, until you have a rich,
    1 tsp ground cinnamon (plus more gooey chocolate sauce. Spoon into shot
    for sprinkling) glasses and plate up next to a pile of
    Plenty of sunflower oil for frying churros.
    100g (4 oz) plain dark chocolate
    100ml ( cup) soya cream Recipe by Ava Szajna-Hopgood of Guac and Roll.
    (www.shakeguacandroll.com, follow on Twitter @
    guacandrolluk) Photography and food styling by
    1 In a medium-sized pan, boil the water, Ava Szajna-Hopgood
    then add in the sugar and salt until
    Per serving:
    dissolved. Stir in the oil, then remove
    the pan from the heat. 315 11.0g 4.9g 15.0g 0.4g 5.7g

    kcal Fat Saturates Sugars Salt Protein

    2 A little at a time, stir in the flour and


    cinnamon until well combined.

    3 Pour the mixture into a piping bag


    with a large open star tip. Use your index
    finger to stop the mixture coming out of
    Top tip
    the bottom. You can shape the churros
    anyway youd like. Simply
    4 Get a tray or plate covered with track down a piping bag
    greaseproof paper ready near your pan, and an open-star tipped
    along with a little plate of cinnamon and nozzle (youll find them in
    sugar. most baking sections of
    supermarkets).
    5 Heat a small pan of oil. Squeeze small
    bite-size amounts of churro batter out of
    the piping bag and into the oil-making
    sure to keep the piping nozzle a good
    5cm clear of the surface of the oil. Use a
    sharp knife to cut off the mixture once
    youve squeezed about a tablespoon in
    for frying.

    6 Repeat, frying about two or three


    churros in the pan at one time, until
    each churro goes a slightly darker brown
    colour, and have floated to the surface
    of the oil.

    7 Remove from the pan and place on


    the greaseproof tray, sprinkling over
    some cinnamon and sugar while the
    batter is still hot.

    25
    Mexicancuisine

    MEXICAN RICE 1 Half fill a large pan with boiling water and add the rice.
    Bring to the boil, then reduce to a simmer and cook for 20
    Although rice is an easy and simple side dish that goes minutes until the rice is tender. Drain and set aside.
    with most mains, it can get a little bit boring. Bring brown 2 Heat the oil in a large pan and add the onion and garlic.
    rice to life with these Mexican flavours which can be paired Cook for 2 minutes, stirring continuously, until softened but
    with any Mexican dish. not coloured.
    3 Add the cooked rice to the pan along with the remaining
    Serves: 4 ingredients, and season with salt and pepper. Bring to a
    simmer and cook, covered, for 15 minutes, until all the
    250 g/9 oz/generous 1 cups brown rice water has been absorbed.
    1 tbsp olive oil 4 Serve hot, garnished with chopped coriander (cilantro)
    1 medium onion, chopped and with a lime wedge alongside.
    2 garlic cloves, crushed
    200 ml/7 fl oz/generous cup passata Edited recipes from Hungry Healthy Happy: How to nourish your body
    without giving up the foods you love by Danii Martin, photography by Jacqui
    100 ml/3 fl oz/scant cup vegetable stock Melville (Jacqui Small, 20), out now.
    tsp cayenne powder
    tsp ground cumin Per serving: Fat 3.5g, Saturates 0.6g, Sugars 5.6g, Salt 0.1g, Protein 3.5g
    tsp paprika
    3 tbsp chopped fresh coriander (cilantro), to garnish
    lime wedges, to garnish
    sea salt and black pepper

    26
    27
    Nutritionist's
    Notebook:
    hi a S e e d s
    C
    C
    Viva! Healths Veronika Powell hia seeds are popping up drink called Iskiate, a mixture of chia
    MSc, takes a close look at this everywhere these days, seeds, lemon and water for energy.
    fashionable food from savoury snacks and As chia seeds gained popularity,
    breads, to sweet desserts their cultivation expanded and
    and breakfasts. Are they just a today, chia is grown in Mexico,
    fun addition to your diet or do Guatemala, Nicaragua, Argentina,
    they pack a powerful punch of Bolivia, Ecuador and Australia. New
    nutrients? varieties of chia have been developed
    in the United States for cultivation in
    northern latitudes to prevent frost
    A LITTLE BIT OF BACKGROUND damage.
    Chia plant-salvia hispanica-belongs to Chia cultivation requires only
    the mint family and naturally grows low amounts, or no, fertilizers and
    in Central America, from Mexico doesnt need too much water so its
    to Nicaragua. Chia seeds were a a very environmentally-friendly
    common food for the Aztecs and also crop. Also, there are no major pests
    the Teotihuacan and Toltec people. or diseases affecting chia plants and
    The Mexican Tarahumara tribe is essential oils in chia leaves have
    famous for being the worlds greatest repellent properties against insects-
    distance runners and they rely on a ideal for organic farming.

    28
    WHATS IN IT FOR YOU? Nutrient 100g 1 teaspoon Recommended intake (adults)

    T
    (3.4g)
    his tiny little seed truly is a nutritional
    powerhouse-its an excellent source of Energy kcal 486 17 2,000-2,500
    energy, healthy omega-3 fats, protein, Energy kJ 2034 69 8,400-10,500
    fibre, calcium, potassium, magnesium,
    selenium and iron. Chia seeds can be mottled Protein (g) 16.5 0.6 45-55
    black, grey or white but brown indicates the Fat (g) 31 1 75-99
    seed is unripe. In terms of nutrition value
    theres no difference. - saturated fat 3.3 0.1 23-31 (maximum)
    Chia seeds have the absolutely best fat - monounsaturated 2.3 0.08
    composition possible-of total fat, 55 per cent 52-68
    - polyunsaturated 23.6 0.08 (all types of unsaturated fats)
    is omega-3 fats (that we need the most of), 18
    per cent is omega-6 fats (that we need less of), Fibre (g) 34 1.2 18
    six per cent omega-9 fats (we need some of
    these too) and 10 per cent saturated fat (that Calcium (mg) 631 21 700
    we dont need but most oils contain a low Iron (mg) 7.7 0.3 8.7-14.8
    percentage).
    Chia seeds are also packed with powerful Magnesium (mg) 335 11 270-300
    antioxidants which not only help protect Potassium (mg) 407 14 3,500
    our health but can also help reduce levels of
    inflammation in the body. Latest studies show Selenium (g) 55 1.9 60-75
    that the antioxidant content is even higher Zinc (mg) 4.6 0.16 7-9.5
    than previously thought.

    HOW DO YOU USE CHIA? sphere. This is a great property of poppy seeds in the finished bake so if
    the little seed because you can easily you dont want that, use ground chia
    Chia seeds can be eaten whole, raw make a nutritious chia pudding with and no one will know).
    or cooked, ground into flour, mixed just chia seeds, sweetened plant milk
    in drinks or pressed for oil. They and fresh or dried fruit-mixed in
    ANYTHING TO WORRY ABOUT?
    have a neutral flavour which makes a ratio of about 1:10 chia to liquid
    them very versatile. Ground seeds and soaked for a couple of hours or No, not really as far as we know. As
    can be added to breads and sweet overnight. See veganrecipeclub.org.uk with anything else, you shouldnt rely
    bakes or blended with smoothies or for recipes. on one food to provide most of your
    soups for a nutrition boost. Whole Eating or drinking soaked chia nutrients so its good to mix things up
    seeds can be included in a wide range seeds improves your hydration as so your diet doesnt lack variety.
    of foods for a little texture-cereal, they gradually release water when
    granola bars, smoothies, salads, bean digested. Soaking also improves
    TAKE HOME MESSAGE
    burgers, crackers, pancakes. the availability of the nutrients and
    Chia seeds absorb 10-12 times makes chia seeds easier to digest. Chia seeds are an excellent addition
    their own weight in water and when But precisely because chia seeds to your diet and provide a bunch
    soaked, they form a gelatinous absorb water so well, if you eat them of important nutrients. Growing
    unsoaked, make sure you also drink of chia is also sustainable and
    plenty of water so they dont soak up environmentally friendly although
    water from your body. chia seeds are an imported food so
    Soaked chia seeds can also work the shipping obviously isnt entirely
    as an egg substitute in baked foods green.
    because of the gel they produce. It might seem that chia seeds are
    Use about one tablespoon expensive but you only use small
    of seeds mixed with three quantities so when you do the maths
    tablespoons of water to replace and dont use excessive amounts, its
    one egg-use ground flaxseed if good value for money in terms of its
    you dont want the seeds health benefits.
    to be noticeable (whole
    seeds would look like Find out more at vivahealth.org.uk

    29
    KIWI, KALE & CHIA PARFAIT For the chia pudding: To Serve:
    3 tbsp chia seeds of choice ripe green kiwi fruit, finely sliced
    This smoothie can easily be the 1 tsp vanilla extract and chopped
    dessert of a fancy dinner or served as 1 tbsp maple syrup nut butter
    breakfast on a grey Tuesday morning 250ml (1 cup) unsweetened plant fresh blueberries
    thats how versatile and, in fact, simple milk of choice granola of choice
    it is. Packed with kale and avocado, it desiccated coconut
    still tastes very sweet and fruity and For the Kiwi Fruit Smoothie: fresh lemon balm leaves, optional
    looks rather stunning with its different ripe avocado, stone removed
    layers. 1 ripe green kiwi fruit Add the avocado and kiwi fruit flesh
    1 frozen banana to a blender along with the rest of the
    Serves: 2 1 handful kale or spinach, stems kiwi fruit smoothie ingredients.
    removed (organic if possible)
    125 ml (4 fl oz/ cup) coconut water
    Green Kitchen Smoothies: Healthy and colourful
    (or coconut milk) smoothies for every day by David Frenkiel and
    juice of lime Luise Vindahl (Hardie Grant, 15.00)

    30
    CHIA & RASPBERRY For the Topping:
    PUDDING hazelnut butter (or any
    This raspberry variation other nut butter)
    of a chia pudding is simple, green kiwi fruit, chopped
    satisfying and very delicious fresh raspberries and
    as a breakfast or snack. blackberries
    You could even serve it for fresh mint leaves
    dessert if you sweeten it hemp seeds
    slightly by blending dates
    with the milk. It is also 1 Put the raspberries in a
    perfect as a quick, on-the- bowl and mash them with
    go breakfast to keep in a fork. Stir in the coconut,
    the fridge. Add whatever chia seeds and vanilla and
    toppings you prefer. We like then pour over the milk and
    to add some nut butter as mix until well combined.
    it balances out the sweet 2 Stir every now and again
    and tangy fruit flavours. for the first 10 minutes
    to prevent lumps from
    Serves: 2 or 1 large serving forming. Set aside to soak
    in the fridge for at least 30
    120g (4 oz/1 cup) fresh minutes or overnight. The
    ripe raspberries or thawed pudding is ready when the
    3 tbsp desiccated coconut consistency is thick and
    3 tbsp black chia seeds jelly-like.
    tsp ground vanilla or 3 Spoon into two medium-
    vanilla extract sized glass jars or a large
    250 ml (8 fl oz/1 cup) one. Cover with a layer of
    plant milk of choice nut butter and finish with
    the fruit, a few mint leaves
    and a sprinkling of hemp
    seeds. It can keep for a
    Green Kitchen Smoothies: Healthy couple of days in the fridge
    and colourful smoothies for every
    day by David Frenkiel and Luise (without the toppings),
    Vindahl (Hardie Grant, 15.00) if unopened.

    31
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    33
    RAW
    am b i t i on
    TOMATOES AND HERBS
    Tomatoes are well known
    for their anti-inflammatory and
    anticancer carotenoid crusaders
    lycopene and beta-carotene. There
    are hundreds of varieties, from the
    common Roma, cherry, and grape to
    Fresh flavours meet simple techniques
    the less familiar heirloom varieties,
    such as green zebra, black crimson,
    cherokee purple, brandywine, and
    red cup-each with its own distinct
    taste and personality. Serve with
    your favourite whole-grain baguette
    or gluten-free bread for an amazing
    starter to any meal.
    Serves: 2

    4 large ripe tomatoes, sliced in


    -inch rounds
    3 tbsp coarsely chopped or ripped
    basil
    3 tbsp olive oil
    Sea salt, to taste (flaked sea salt is
    best)
    Freshly ground black pepper, to
    taste

    1 Arrange the sliced tomatoes evenly


    on a plate.
    2 Sprinkle the fresh basil over
    tomatoes.
    3 Drizzle with olive oil, finish with sea
    salt and black pepper, and serve.

    Recipe from Crazy Sexy Kitchen, 18.99,


    Hayhouse.co.uk

    Per serving:

    216 15.8g 2.3g 13.0g 1.0g 2.6g

    kcal Fat Saturates Sugars Salt Protein

    34
    Lighterbites
    BEETROOT RAVIOLI WITH
    CASHEW CREAM CHEESE
    Homemade raw ravioli may seem
    daunting, but its actually quite easy.
    And this rendition contains the powerful
    phytonutrient betanin, which helps
    to neutralise nasty free radicals in the
    body. These revolutionary raviolis are
    a splendid start to any Mediterranean-
    inspired meal.

    Serves: 4 to 6

    For the marinade


    65ml ( cup) olive or garlic oil
    1 lemon
    Sea salt, and freshly ground black
    pepper, to taste
    beetroot ravioli
    2 large beetroots, peeled and sliced
    into paper-thin rounds
    Half recipe (1 cup) cashew cream
    cheese (recipe below)

    For the Asparagus Salad


    bunch asparagus
    1 tbsp toasted pumpkin-seed oil,
    or quality olive oil
    lemon
    Sea salt, and freshly ground black Recipe from Crazy Sexy Kitchen,
    18.99, Hayhouse.co.uk
    pepper, to taste

    For the garnish (optional) pepper in a bowl, and gently toss to mix 130ml ( cup)water
    Fresh minced chives ingredients well. 2 tbsp lemon juice
    Aged balsamic vinegar Do this just before serving, to ensure you 1 tbsp nutritional yeast
    Sea salt, and freshly ground black keep the crispness of the veggies. 1 tbsp onion powder
    pepper, to taste 4 Serve: place 6 to 8 ravioli on each 1 tbsp finely diced chives
    plate. Arrange a handful of shaved and 15g ( cup) finely minced parsley
    1 Prepare Marinade: Combine olive oil, dressed asparagus salad on top of the 1 tbsp finely minced shallots or
    squeeze of lemon, salt, and pepper in a ravioli. Garnish with minced chives, red onion
    bowl. Add sliced beetroots and marinate a drizzle of aged balsamic vinegar, tsp sea salt
    for at least 1 hour to overnight. cracked pepper, and a pinch of sea salt Freshly ground black pepper, to taste
    2 Prepare Ravioli: lay half of the sliced, if using.
    marinated beetroots on a flat surface 1 Blend the soaked cashews with water
    (these are the bottom layer of your and lemon juice in high-speed blender,
    CASHEW CREAM CHEESE
    ravioli). Using a spoon, scoop one until smooth. Pause often to scrape
    tablespoon of the cashew cream cheese Say hello to a smooth, savoury, sides of blender and fold ingredients to
    in the center of each beetroot slice (you dairy-free alternative to cream cheese. ensure a creamy texture.
    could also use a pastry bag). Cover the After trying this cheese-tastic delight, 2 Transfer the mixture to a bowl and
    cheese with another sliced beetroot to youll forget about your old standbys. add the nutritional yeast, onion powder,
    complete the ravioli. chives, parsley, shallots, salt, and
    3 Prepare asparagus salad: shave the Makes: 1 recipe (makes 2 cups) pepper, mixing thoroughly.
    asparagus into long, thin pieces using a Per serving:
    veggie peeler. Combine the asparagus, 270g (2 cups) raw cashews, soaked for
    322 27.4g 4.6g 5.0g 0.5g 7.9g
    toasted pumpkin-seed oil, squeeze a few hours or overnight in water, to
    kcal Fat Saturates Sugars Salt Protein
    of lemon, and a sprinkling of salt and soften

    35
    36
    Lighterbites
    RAW SUSHI avocado. Carefully remove the avocado
    slices from the skin and fan out along
    This is a great way of using the top of your sushi roll, covering it
    cauliflower rice. It doesnt hold together completely.
    as well as regular rice does, so if youre 5 Repeat the process until you have
    new to the technique, try making the used all of the ingredients-you should
    sushi rolls with it first, before the more have enough to make about 4 more
    complicated hand rolls. rolls. Finally, cut your rolls into 6 pieces
    each and serve with the miso-ginger
    Serves: 4 dipping sauce.

    300g (1 cup) cauliflower rice


    1 tbsp rice vinegar
    (or brown rice vinegar) Variations
    1 tbsp nama shoyu Make these rolls in the same way,
    (raw soy sauce, tamari soy sauce, replacing the red pepper, spring
    or Bragg's liquid aminos) onions and enoki mushrooms with
    1 tsp freshly squeezed lemon juice young asparagus spears, yellow
    10 x 20-cm/8-inch square nori sheets pepper and carrot for an alternative
    1 red pepper, finely sliced flavour combination. Or try hand-
    2 spring onions rolling the sushi rice into bite-sized
    60g (1 cup) enoki mushrooms pieces, top with a very thin slice of
    1 avocado, cut in half and stoned/ pickled beetroot and wrap with a
    pitted band of nori.

    Miso-ginger Dipping Sauce Per serving:


    170g ( cup) white miso paste 256 10.9g 1.8g 4.9g 4.7g 15.8g
    1 tsp grated fresh ginger kcal Fat Saturates Sugars Salt Protein
    1 tbsp grated orange zest
    Recipe from Plant-based Paleo by Jenna Zoe
    Variation Fillings
    1 yellow pepper
    1 small carrot, finely sliced
    1215 young asparagus spears
    12 pickled beetroots/beets, finely
    sliced

    1 Firstly, mix all of the ingredients for


    the miso-ginger dipping sauce together
    with 4 tablespoons of water in a small
    bowl. Cover and set aside.
    2 Next, make your sushi rice by
    combining the cauliflower rice with the
    rice vinegar, nama shoyu and lemon
    juice in a large mixing bowl.
    3 Lay out one sheet of nori, place 2
    heaped tablespoons of the sushi rice
    along the bottom side of the sheet,
    about 212 cm/1 inch up from the edge;
    layer a few strips of red pepper, spring
    onion and enoki mushrooms onto the
    rice, then roll your seaweed around the
    filling. You may want to seal your roll by
    dabbing a little water along the edge.
    4 Slice the avocado flesh into long, fine
    strips whilst still in the skin, and then
    make a cut widthways through the

    37
    Lighterbites

    Per serving:

    247 15g 1.7g 7.2g 1.1g 12g


    * Psyllium husk powder is a form of fibre. It
    kcal Fat Saturates Sugars Salt Protein
    comes from the plantago plant and is readily
    available in health food shops. Recipe from Plant-based Paleo by Jenna Zoe
    Lighterbites
    CAULIFLOWER PIZZETTAS
    Often the hardest part about changing your diet is the
    idea of change itself. My best tip for embracing change is to
    make it seem like there isnt any change going on at all. So
    instead of saying Im giving up pizza, say Im going to eat
    pizzettas for lunch.

    Makes: 4

    3 tbsp ground chia seeds


    600g (2 cups) cauliflower rice
    55g ( cup) ground almonds
    tsp dried oregano
    tsp dried rosemary
    tsp dried basil
    tsp herb salt (or salt)
    tsp baking powder
    1 tbsp psyllium husk powder*

    Toppings
    150g ( cup) ready-made tomato pasta sauce
    100g ( cup) grilled/broiled aubergine
    80g ( cup) chargrilled artichokes
    68 cherry tomatoes
    a bunch of fresh basil
    a baking sheet, greased and lined with baking
    parchment

    1 For the cauliflower base, first mix the ground chia seeds
    with 135 ml of water in a small mixing bowl. Whisk lightly
    with a fork until well combined and put in the fridge to set.
    2 Bring a pan of water to the boil over a mediumhigh
    heat. Add the cauliflower rice, reduce the heat and cook for
    7-8 minutes, until it softens. Strain the cooked cauliflower
    using a fine mesh sieve to remove as much water as
    possible, then set aside to cool completely. Drain again by
    pressing the cauliflower with the back of a wooden spoon.
    3 Preheat the oven to 200C. (Gas Mark 6, 400F)
    4 Put the cauliflower in a large mixing bowl with the
    ground almonds, dried herbs, salt and baking powder.
    Add the chilled chia mixture, which should be gloopy and
    thick, and mix well using your hands to ensure the chia is
    well spread throughout the dough. Add the psyllium husk
    powder, mix, cover and set aside for 3045 minutes.
    5 Cut the dough into four pieces and shape it into round
    circles by hand, each about 712 cm/3 inches wide and 13
    mm/12 inch thick. Place on the prepared baking sheet
    and bake in the preheated oven for 30 minutes. Remove
    from the oven, turn the pizzettas over onto a clean sheet of
    baking parchment, transfer to the baking sheet and bake
    again for another 15 minutes.
    6 Remove the bases from the oven and reduce the heat to
    150C. (Gas Mark 2, 300F) Spread each base with tomato
    pasta sauce and add the toppings. Return the pizzettas to
    the oven for a final 5 minutes.
    7 Remove from the oven, scatter with fresh basil and serve.
    PERFECT
    BITES
    Mix unusual flavours to create delicious dishes

    Top tip
    The tomato, almond
    and mint pure can also
    make an excellent sauce
    for a serving
    of pasta.

    Recipe from Veggie Fast Food, Clarissa


    & Florian Shen , Grubstreet Publishing

    TOMATO, ALMOND 80g (1 cup) almonds cherry tomatoes and combine with
    AND MINT CROSTINI 250g (2 cups) cherry tomatoes the toasted almonds, dried tomatoes,
    50g (1 cup) sun-dried tomatoes in oil 2 tablespoons of the tomato oil, mint,
    Crostini arent only served as 2 tsp dried mint garlic, salt and pepper in a blender
    starters. With a side serving of salad, 1 clove garlic and finely pure.
    they can easily satisfy two people. The 1 tsp salt 2 Cut the baguette into 15 2cm thick
    wonderful freshness of the mint makes freshly ground pepper slices. Brush with olive oil and place
    this a special taste experience. 1 baguette on a baking tray lined with parchment
    Makes: about 15 4 tbsp olive oil paper. Bake for 7 mins in the oven until
    Preparation time: 30 minutes crispy. Remove from the oven and
    Per serving: 1 Preheat the oven to 180C (Gas Mark spread generously with the tomato,
    6/350F). For the tomato, almond and almond and mint pure. Return
    261 12.1g 1.4g 2.8g 0.8g 8.1g
    mint pure, coarsely chop the almonds to the oven for 5 mins and serve
    kcal Fat Saturates Sugars Salt Protein
    and toast in a dry frying pan. Wash the immediately.

    40
    Lighterbites

    SPICY ROASTED CHICKPEAS


    Crisps arent the only snacks to
    nibble on while watching a film on
    television or reading a good book.
    These easy-to-make roasted chickpeas,
    can be just as addictive, but without
    giving you a guilty conscience.

    Serves: 4
    Preparation time: 50 minutes

    2 x 400g tins (4 cups) chickpeas


    (drained weight each tin 240g)
    2 tbsp olive oil
    untreated lemon (for grated zest)
    1 tsp chilli powder
    1 tsp turmeric
    1 tsp ground ginger
    1 tsp cayenne pepper
    1 tsp agave syrup
    salt

    1 Preheat the oven to 180C (Gas Mark


    6/350F). Drain the chickpeas well in a
    sieve, and pat dry between two sheets
    of kitchen paper. Mix with the rest of
    the ingredients in a bowl and season
    with salt.
    2 Spread the chickpeas
    Top tip
    out over a baking tray or Try these crispy
    in a large ovenproof dish. balls in a salad
    Roast for 40 minutes in the in place of
    oven, mixing well after crotons.
    20 minutes.
    Serve immediately.

    Recipe from Veggie Fast Food, Clarissa


    & Florian Shen , Grubstreet Publishing

    Per serving:

    145 5.3g 0.7g 1.0g 0.3g 6.9g

    kcal Fat Saturates Sugars Salt Protein

    41
    Simply
    satisfying
    Savour your time in the kitchen
    making these homely treats

    BAGELS
    Makes: 10

    200 g (7 oz/2 cups) almond flour


    130 g (4 oz/1 cup) buckwheat
    flour (made by grinding activated
    buckwheat groats in a high-speed
    blender)
    1 tbsp garlic powder
    1 tsp onion powder
    1 tsp Himalayan pink salt or Celtic sea
    salt
    230g (8 oz/ cup) of pured kelp
    noodles*
    25g (1 oz/ cup) peeled and roughly
    chopped carrots
    90 g (3 oz/ cup) pitted medjool
    dates
    3 tbsp lemon juice
    3 tbsp water

    Topping
    3 tbsp sesame seeds (white, black,
    or a mix of both)
    3 tbsp poppy seeds

    1 Combine the almond flour, buckwheat


    flour, garlic powder, onion powder and
    salt in a large mixing bowl.
    Sprinkle the tops with the sesame seeds Note: The bagels will keep in an airtight
    2 Blend the kelp noodles, carrot, dates, and poppy seeds. container for 5 days, or can be frozen
    lemon juice and water in a high-speed in a snap-lock bag for 4 weeks. To use,
    blender until smooth. Pour onto the dry 4 Place the bagels on mesh dehydrator warm the bagels in the dehydrator for 20
    ingredients and knead until you form a trays and dehydrate for 12 hours at minutes before serving.
    dough. 40C (105F), or until the outside forms
    a crust, but the inside is still fluffy. (If * Kelp noodles are clear, thin noodles made
    3 Divide into 10 equal portions and you dont have a dehydrator, place the from kelp-a type of seaweed. They are
    roll into uniformly sized balls. Flatten bagels on a baking tray and leave in the generally available in health food shops.
    slightly, then use an apple corer or small oven on its lowest setting, with the door This recipe uses them as a binding agent.
    round cookie cutter to cut out slightly ajar, for 2 hours, then flip and Recipe from Naked Vegan by Maz Valcorza,
    a centre hole, creating a bagel shape. dehydrate for a further 30 minutes.) Murdoch Book (14.99)

    42
    Lighterbites

    CRUMPETS grease the inside of an egg ring (silicone will work best)
    and place in the pan (if you have more than one ring, you
    Makes: 6 crumpets can cook a few crumpets at a time). If you dont have an
    egg ring, you can make your own with doubled strip of foil
    175ml ( cup) rice milk shaped to the same size. It will be harder to get the foil off,
    1 tbsp coconut sugar so you will need to cut it: just be careful as it will be very hot.
    tsp dried yeast 4 Spoon about 3 heaped tablespoons of batter into the
    225g (2 cups) gluten-free plain flour ring and leave to cook on a medium heat. When bubbles
    tsp Himalayan pink salt start to appear and it looks like the batter is solid, which will
    1 tsp baking powder take about 4-5 minutes, slowly ease off the ring, leaving the
    1 tbsp coconut oil, for cooking crumpet in the pan. Flip it over to cook on the other side
    until golden. Repeat with the remaining batter.
    1 Heat the rice milk and 175ml water in a pan until it is a 5 Serve the crumpets with some coconut oil and
    tepid temperature. Take off the heat and add the sugar and wonderful jam.
    dried yeast. Mix, cover with a cloth and leave in a warm Natasha Corrett. Recipe taken from Honestly Healthy in a Hurry,
    place for 10 minutes until it starts to froth up. published by Hodder & Stoughton 25
    2 Combine the gluten-free flour, salt and baking powder in
    Per serving:
    a bowl. Make a well in the flour, pour in the liquid and beat
    together until it forms a thick batter. 160 2.6g 1.6g 1.4g 0.7g 4.6g

    3 Heat the coconut oil in a non-stick frying pan. Meanwhile, kcal Fat Saturates Sugars Salt Protein

    43
    Sumptuous
    stir-fries Quick doesn't mean boring-these
    recipes will make your taste buds sing

    SHIITAKE STIR-FRY 1 tbsp coconut oil 1 Melt the coconut oil in a frying pan
    1 clove garlic, finely sliced and add the garlic, ginger, chilli and
    Stir-fry is the king of quick dinners, 23cm piece of root ginger, finely spring onions and cook over a medium
    and this one has so much flavour it chopped heat for 2 minutes.
    will have your taste buds singing till 23cm piece of chilli, finely diced 2 Add the shiitake mushrooms with
    bedtime. Use the dressing for other 2 spring onions, sliced at an angle the tamari and saut for another
    dishes as well-it makes a wonderful 120g/1 cup shiitake mushrooms, sliced minute.
    alternative to a normal salad dressing. 1 tbsp tamari 3 Add 125ml water, the pak choi and
    If you cant find fresh shiitake, you can 150g/2 cups pak choi cabbage and stir for 2 minutes. Add the
    use portobello or dried shiitake and 120g/1 cups Savoy cabbage radishes, stir in the chopped coriander
    soak them to rehydrate. If you are not a 100g/ cup radishes, cut in quarters and take off the heat.
    fan of spicy chilli, just add less or none. 15g/ 2tbsp coriander, chopped 4 Make the dressing, pour over the stir-
    fry and enjoy.
    Serves: 1-2
    For the coconut dressing:
    Per serving:
    1 tbsp desiccated coconut
    Natasha Corrett. Recipe taken from Honestly
    397 14.4g 8.0g 7.0g 0.8g 14g
    zest and juice of lime Healthy in a Hurry, published by Hodder &
    kcal Fat Saturates Sugars Salt Protein 1 tbsp walnut or sesame oil Stoughton 25

    44
    Lighterbites

    WATERMELON STIR-FRY 3 tbsp sesame oil 1 Heat the sesame oil in a wok or a
    WITH RICE 3 garlic cloves, very finely chopped heavy-bottomed saucepan and
    2.5cm piece of ginger, peeled and cut throw in the garlic, ginger and onion.
    This is an unusual use of into fine strips 2 Fry for 5 minutes or so, then add
    watermelon, but I do like the 1 red onion, halved and sliced the soy sauce, hoisin sauce, salt,
    contrast of sweet, crisp red flesh 2 tsp soy sauce pepper, mangetout, baby corn,
    with savoury Chinese flavours. 2 tbsp hoisin sauce watermelon and sweet chilli sauce.
    Other uses for any leftover 1 tsp sea salt 3 Fry over a high heat, moving the
    watermelon flesh include freezing tsp freshly ground black pepper ingredients around rapidly but
    and blitzing it to make watermelon 100g / 3.5oz mangetout carefully with a wooden spoon.
    cocktails. 100g / 3.5 oz baby corn Garnish with coriander leaves and
    400g / 14oz watermelon, skin and serve with rice.
    Serves: 4 rind removed, cut into 1cm-thick
    wedges
    Per serving:
    1 tbsp sweet chilli sauce
    135 7.9g 1.2g 10.1g 1.6g 2.7g Coriander leaves, to garnish Recipe taken from V is for Vegan, by Kerstin
    kcal Fat Saturates Sugars Salt Protein
    Rice, to serve Rodgers. Published by Quadrille Books.

    45
    Lighter bites A range of recipes to suit any taste

    Per serving:

    Recipe from Fresh India: 130 Quick, Easy 116 4.1g 0.3g 5.1g 0.1g 4.2g
    and Delicious Recipes for Every Day by
    kcal Fat Saturates Sugars Salt Protein
    Meera Sodha (Fig Tree 20) out now

    46
    Lighterbites

    BAKED ONION BHAJIS

    These are a step forward from the


    deep-fried favourites: they are healthier,
    more pleasant to cook, and just as tasty.
    Serve these with a fresh coriander or
    mango chutney.

    Makes: 24

    3cm ginger, peeled & roughly chopped


    1 green finger chilli, chopped
    2 tsp cumin seeds
    salt
    1kg/30oz/10 cups brown onions
    4 tbsp rapeseed oil
    180g/2 cups chickpea (gram) flour
    40g/1 cup fresh coriander,
    roughly chopped
    tsp red chilli powder
    1 tsp ground coriander
    tsp ground turmeric
    1 tbsp lemon juice

    1 Preheat the oven to 180C (Gas Mark


    4, 350F) and line two baking trays with
    lightly oiled foil. Put the ginger, green
    chilli and cumin seeds into a pestle and
    mortar along with a small pinch of salt,
    bash to a coarse paste and leave to one
    side.
    2 Peel and halve the onions, then slice
    them into 0.5cm half-moon shapes.
    Put the oil into a large frying pan over
    a medium heat and, when hot, add the SIMPLE SALAD WITH MUSTARD 1 Make the dressing first by putting the
    onions. Fry for around 15 minutes, stirring COCONUT & FENNEL DRESSING mustard in a small mixing bowl, whisk in
    occasionally, until theyre translucent and the coconut cream and maple syrup.
    just soft enough to cut with a wooden Serves: 2 2 Gradually add the olive oil whisking
    spoon. Equipment needed: Small whisk all the time. Add the fresh fennel and
    3 Put the onions into a bowl and add the salt and pepper to taste. Set aside in the
    ginger, green chilli and cumin paste, along 150g (5.25 oz) baby spinach leaves fridge whilst you assemble the salad.
    with the chickpea flour, fresh coriander, 3 vine tomatoes chopped 3 In a large bowl add the spinach leaves,
    chilli powder, ground coriander, turmeric, 1 avocado chopped roughly tomatoes, avocado, onion, fresh fennel
    lemon juice and 1 teaspoons of salt. Mix 50g (1.7oz) mixed radish and and oregano leaves and toss together.
    thoroughly and, little by little, add up to 202g (7oz) alfalfa sprouts 4 Sprinkle over the radish and alfafa
    30ml of water, until you have a very thick 1 red onion finely chopped sprouts and drizzle over the coconut
    batter. Take a tablespoon of the mixture Fresh fennel leaves chopped mustard dressing.
    and drop it on to a tray. Repeat with Fresh oregano whole leaves Recipe from The Angel & The Avocado by Beanies
    the rest of the mix, leaving a couple of Vegan Kitchen (Jean Dayton) available from
    www.beaniesvegankitchen.com. The first 100 Cook
    centimetres between each bhaji. Dressing: Vegan readers will recieve a 50% discount when
    4 Bake for 25 to 35 minutes, until the 1 tbsp English mustard purchasing the book. Enter code COOKVEGAN50
    bhajis start to crisp up and brown on 4 tbsp cream of coconut milk
    top. Remove from the oven-you may 3 tbsp olive oil Per serving:
    need to gently lever them off the foil 1 tbsp maple syrup
    115 9.5g 2.3g 2.9g 0.4g 7.2g
    using a palette knife-and place on a plate Salt and pepper to taste
    kcal Fat Saturates Sugars Salt Protein
    alongside some chutney before serving. Fresh fennel leaves finely chopped

    47
    FRESH VEGGIE & QUINOA WRAP
    WITH SUN-DRIED TOMATO AIOLI
    This combination of fibre-filled
    veggies and protein-packed quinoa
    and tofu makes this a tasty lunch option
    that will keep you full throughout the
    afternoon.

    Serves: 5
    Recipe from The high Protein Vegetarian
    Veggie Quinoa Wrap cookbook by Katie Parker, The Countryman Press
    tbsp olive oil
    1 clove garlic, minced
    200g (1 cup) tricolor quinoa 2 tbsp fresh lemon juice Aioli
    500ml (2 cups)reduced-sodium tsp salt (or to taste) 1 Soak the sun-dried tomatoes in water
    vegetable broth tsp ground pepper for 5 minutes. After theyre loosened up,
    225g (1 cup) packed spinach, chopped tsp ground cayenne (optional) drain, place in a food processor, and
    100g (1 cup) packed romaine leaves, 65ml ( cup) extra-virgin olive oil pulse until finely chopped. Add the tofu,
    chopped basil, lemon, and spices, and process
    50g (1 cup) grated carrot Filling until smooth. Slowly add the oil with the
    20g ( cup) alfalfa sprouts 1 Pour the olive oil and garlic in a processor running.
    2 tbsp chopped fresh basil saucepan over medium heat. When you
    3 tbsp unsalted roasted cashews, start to smell the garlic cooking, add the Assembly
    chopped quinoa and toast for a few minutes. Pour 1 Spread a couple of heaping spoonfuls
    1 tbsp Dijon mustard in the broth, bring to a boil, and then of aioli onto a tortilla, then top with a
    5 whole-grain tortillas reduce to a simmer and cover for 15 to couple scoops of the filling.
    Vegan Sun-Dried Tomato Aioli 20 minutes. Allow to cool. 2 Fold 2 sides into the middle, then
    25g ( cup) sun-dried tomatoes (not in 2 Stir the spinach, romaine, carrot, wrap, keeping it as tight as possible.
    oil) sprouts, basil, cashews, and mustard 3 Cut in half.
    1 450g (16oz) container silken tofu into the cooled quinoa. Taste it to assess
    3-4 fresh basil leaves the salt and spice level. Per serving: kcal 431, Fat 19.6g, Saturates 2.8g, Salt 0.7g, Protein 14.8g

    48
    Lighterbites

    COURGETTE FRITTERS TZATZIKI


    2 cucumbers roughly 350g
    Serves: 6 1 tsp sea salt
    250g (1 cup) soya yogurt
    2 medium courgettes, (zucchini) 2 cloves of garlic
    grated Juice of half a lemon
    2 tbsp gram flour 1 tbsp olive oil
    1 tbsp rice flour tsp mint
    2 heaped tbsp nutritional yeast* 1 tsp dill
    Salt and black pepper to taste Black pepper, to taste
    paprika or cayenne to taste
    1 clove garlic, grated 1 Peel and grate cucumbers. Add
    white onion, grated a teaspoon of salt and let stand for
    Handful of chopped spinach about 10 or 15 minutes then squeeze
    Coconut oil for frying by hand out as much water as
    possible.
    1 Add salt to grated courgettes. Let it 2 Place the soya yogurt in a bowl, add
    sit for 10 mins-squeeze the water out cucumbers, chopped garlic, lemon
    and add to a medium bowl. juice, oil, black pepper, mint and dill.
    2 Add gram flour, rice flour, nutritional 3 Add salt and pepper to taste.
    yeast, paprika/cayenne, garlic, onion,
    salt, pepper and spinach then mix *See our vegan glossary on page 50
    well.
    3 Form into balls and press gently to
    flatten to make patties.
    4 Heat oil in a large pan over medium
    heat. Cook until golden (about 5
    minutes), then flip and cook for
    another few minutes, or until that side
    has also browned lightly.
    5 Serve with tzatziki.

    49
    Vegan
    Glossary Our guide to the wonderful world
    of popular plant-based ingredients

    Its easy to make


    delicious plant-based dishes
    with the foods you can find in
    any typical store cupboard. Some
    meals call for slightly less familiar
    foodstuffs. We have created a
    round-up of some of the most
    common uncommon
    vegan ingredients..

    50
    Agave syrup Nutritional yeast (aka nooch)
    Available in light, amber, dark and raw varieties, With a strong flavour often described as cheesy,
    this syrup which is made from the agave succulent nutty and creamy, these flakes taste delicious
    plant is a great alternative to other artificial liberally sprinkled over pasta, soup and even
    sweeteners. Groovy Food sells all intensities popcorn. A good tried and tested brand of yeast
    of syrup. is Marigold.

    Daikon Quinoa
    Resembling a large white carrot, a daikon is a This South American native seed contains all
    member of the radish family. Although pungent of the amino acids needed to create a complete
    when raw, they have a mild and sweet taste protein. Quick-cooking due to its small size,
    when cooked. Enjoy shredded daikon instead quinoa-which happens to be gluten-free-has
    of cabbage in your next batch of homemade a rich, nutty flavour and tastes delicious stuffed
    coleslaw: this unusual veggie has a variety of into vegetables.
    uses.
    Seaweed
    Flaxseeds Edible seaweed provides one of the widest
    Sometimes referred to as linseeds, flaxseeds are arrays of nutrients of any food group. It doesnt
    small, brown, tan or golden-coloured seeds. They have a strong flavour itself, but works as a
    are the richest source of plant-based omega-3 flavour intensifier-meaning you can sub this for
    fatty acids, called alpha-linolenic acid in the salt if youre watching your intake. This unique
    world. Sprinkle Linwoods flaxseeds over your sea vegetable is good in salads, soup, and
    favourite cereal, porridge or add a teaspoon to a smoothies-you can even use it in desserts.
    fruity morning smoothie.
    Seitan
    Gomasio/Gomashio High in protein and low in fat, this seasoned
    A sesame salt condiment most commonly used wheat gluten works well as a replacement for
    in Japanese cooking. It is made by grinding all meat in traditional dishes. With a chewy
    dry-roasted sesame seeds with salt. Used as a and dense texture, seitan tastes great in a
    replacement for salt, its a delicious way to reduce stroganoff or even ground up with herbs to form
    sodium while adding a little calcium, magnesium, a hamburger.
    protein and fibre.
    Tahini
    Liquid aminos With a consistency similar to peanut butter,
    Containing 16 of the 20 amino acids found in tahini is made from toasted ground sesame
    nature, liquid aminos is a non-fermented soy seeds. The paste offers many health benefits,
    sauce used to season foods. This low calorie including healthy macronutrients and a variety
    product can be used as an accompaniment for of good for you vitamins and minerals. Spread
    salads, dressings, tofu, rice, and potatoes. tahini on your toast, drizzle over falafels or dip
    raw veggies in it.
    Liquid smoke
    This tar-like, yellow to red liquid is typically used Tempeh
    as a seasoning to add a smoky flavour to various Originating from Indonesia, this nutty and
    foods. Colgin liquid smoke works well drizzled robust blend of fermented soy beans is
    over baked beans and brushed onto vegan exceptionally high in protein and works well
    hotdogs and burgers. as a meat alternative. Cooked tempeh can be
    eaten alone or used in chilli, a stir fry, in salads,
    Maca sandwiches and stews.
    Low in calories with a nutty flavour, maca is
    the perfect nutritious ingredient that claims to Umeboshi plums
    increase energy, improve migraines and boost the If youre suffering with a hangover, fatigue,
    immune system. Available in powder form, it can vomiting, general nausea and even an infection,
    be added to smoothies, and desserts. these super sour plums can help. They can also
    be added to rice and sushi for an authentic
    Miso Japanese taste. Those that enjoy intense
    If you like savoury, cheesy flavours, youll love flavours can eat the plums straight from the jar.
    miso. These fermented soy bean pastes come in Alternatively, soak a plum for five minutes in hot
    a range of flavours and colours. Use it to create water, then drink the liquid and eat the plum
    creamy sauces, salad dressings, marinades and together.
    broth for miso soup. A little miso goes a long way,
    but it keeps refrigerated for six months so dont
    worry about it going to waste.

    51
    Quick & easy
    FAMILY FAVOURITES
    PEAS POP VEGETABLE RICE

    Serves: 2-4

    400g/14 oz cooked basmati rice


    180g/6.5 oz frozen peas defrosted
    200g/7 oz mushrooms chopped finely
    (approx 10 open cup mushrooms)
    100g/3.5 oz radishes finely diced
    1/2 courgette (zucchini) finely diced
    2 tbsp tomato pure
    1 tbsp nutritional yeast
    1 vegetable stock cube crumbled
    1 large handful mixed fresh coriander
    & parsley
    1 red onion finely chopped
    2 cloves garlic finely chopped
    1 tbsp fresh root ginger finely
    chopped
    1 large handful chopped spinach
    1 tbsp vegetable oil
    1/2 tsp cayenne pepper

    1 Heat the oil in a frying pan. Add the


    onion, garlic and ginger and cook for 2-3
    minutes.
    2 Add the mushrooms, radishes and
    courgettes, stir. Add the vegetable stock
    cube and cayenne pepper, stir and
    cook for a further 2-3 minutes stirring
    continuously.
    3 Add the rice, fresh herbs, nutritional
    yeast and tomato pure and cook
    for a further 2-3 minutes stirring
    continuously.
    4 Add the defrosted peas and fresh
    spinach, stir, turn off the heat and place
    a lid on top of the pan and leave to sit
    for 5 minutes.
    5 By not cooking the peas and spinach
    and allowing them to warm through this
    gives the dish a splash of colour and it's
    delicious when you bite into a fresh pea
    that just pops in your mouth.
    Per serving:
    Recipe from The Angel & The Avocado by Beanies
    304 6.2g 0.9g 7.6g 1.6g 13g Vegan Kitchen (Jean Dayton) available from
    www.beaniesvegankitchen.com. The first 100 Cook
    kcal Fat Saturates Sugars Salt Protein
    Vegan readers will recieve a 50% discount when
    purchasing the book. Enter code COOKVEGAN50

    52
    Family
    CRISPY KALE PASTA SALAD 1 Cook the pasta as per pack
    instructions.
    This fresh and light pasta salad 2 Meanwhile, heat the oil in a large pan
    would make a great packed lunch and is then add the shallots, red
    an easy way to increase your vegetable pepper and garlic and cook over a
    intake. gentle heat for 3 minutes.
    Add the kale and cook for 2 minutes
    Serves: 2 more. Remove the pan from
    the heat.
    140g/5 oz/generous 1 cups whole- 3 Once cooked, drain the pasta and add
    wheat fusilli to pan with the lemon juice,
    1 tbsp olive oil balsamic vinegar, and basil and stir to
    6 shallots, diced combine.
    1 red (bell) pepper, diced 4 Season to taste and serve.
    2 garlic cloves, crushed Edited recipes from Hungry Healthy Happy: How
    100g/3oz/1 cups kale, chopped to nourish your body without giving up the foods
    you love by Danii Martin, photography by Jacqui
    juice of 1 lemon Melville (Jacqui Small, 20), out now.
    3 tbsp balsamic vinegar Per serving:
    1 small handful fresh basil
    387 10.8g 2.9g 23.1g 1.2g 15g
    leaves, torn
    kcal Fat Saturates Sugars Salt Protein
    sea salt and black pepper

    53
    STREET CRED
    Incredible meals inspired by food stalls

    Per serving:

    188 4.2g 1.5g 3.8g 0.8g 10g

    kcal Fat Saturates Sugars Salt Protein

    54
    Family

    SPRING VEGETABLE CHEELA - for 30 seconds, stirring occasionally,


    to release the aroma. Finely grind the
    GRAM FLOUR PANCAKE WITH toasted spices in a spice blender or
    PEAS AND LEEKS using a pestle and mortar.
    2 Sift the gram flour and baking powder
    Cheela is a savoury gram flour into a large bowl, then add the spices,
    pancake that often contains chopped salt, pepper and 570 ml water. Whisk
    vegetables. For speed, you can use to form a batter, then set aside for
    ground instead of whole spices, but 30 minutes.
    halve the quantities specified. However, 3 Stir the spring onions and coriander
    you should still toast the spices. into the batter. Heat 12 tablespoons
    oil in a small or medium frying pan and
    Makes: 810 add a small handful of the sliced leeks
    and peas. When the leeks start to soften,
    2 tbsp cumin seeds pour over the batter mixture and cook
    1 tbsp coriander seeds the pancake for 45 minutes or until
    350g/3 cups gram flour golden underneath, then turn it over
    2 tsp baking powder and cook the other side for 45 minutes
    1 tsp salt or until golden. Set aside each pancake
    1 tsp black pepper on paper towels to drain and then place
    2 spring onions, thinly sliced in a low oven to keep warm until ready
    diagonally to serve.
    a large handful of fresh coriander 4 To make the chutney, rehydrate the
    leaves, chopped, plus extra sprigs to coconut in boiling water for 1015
    garnish minutes. Squeeze out any excess water
    vegetable oil, for frying and mix the coconut with the pineapple,
    3 baby leeks, thinly sliced chilli and lime juice.
    100g/ cup peas 5 Repeat with the remaining leeks,
    peas and batter mixture to make 810
    For the pineapple chutney pancakes. Serve immediately, with the
    20g ( cup) desiccated unsweetened pineapple chutney.
    shredded coconut Recipe taken from Vegan Street Food by Jackie
    150g (1 cup) freshly chopped Kearney, published by Ryland Peters & Small.
    pineapple or canned pieces Images copyright of Ryland Peters & Small.
    1 small red chilli, finely chopped
    Vegan Street Food will be available to Cook Vegan
    a squeeze of lime juice
    readers for the special price of 11.99 including
    postage & packaging (rrp16.99 by telephoning
    1 Toast the cumin and coriander seeds Macmillan Direct on 01256 302 699 and quoting the
    in a dry frying pan over medium heat reference GLR EA7)

    55
    OOTHAPAM - SOUTH INDIAN
    VEGETABLE CRUMPET

    Oothapam is a thicker pancake


    than a dosa, made with semolina
    flour. The fermented version looks
    a bit like a crumpet, with fresh
    vegetables dropped into the batter
    as it cooks. Its soft base is perfect
    for soaking up sambar, and I like to
    have an array of crunchy vegetable
    toppings. The traditional recipe
    is fermented for a few hours or
    overnight, but Ive included a quick
    version that uses bicarbonate of soda,
    so its not as thick as the traditional
    version, but equally delicious.

    Makes: 1014

    vegetable oil, for frying


    12 green chillies, to taste,
    thinly sliced
    3 fresh or dried curry leaves,
    chopped
    1 red onion, thinly sliced
    2 tomatoes, finely chopped
    1 carrot, grated
    a small handful of chopped kale
    Spiced Coconut Chutney and
    Simple Sambal or Sambar to serve
    Per serving:
    Traditional batter
    300g (2 cups) basmati rice, rinsed Recipe taken from Vegan Street Food by Jackie 149 0.5g 0.1g 2.4g 0.2g 4.5g
    Kearney. Published by Ryland Peters & Small.
    until the water runs clear, then Images copyright of Ryland Peters & Small
    kcal Fat Saturates Sugars Salt Protein

    drained
    100g ( cup) hulled whole urad dal
    (black lentils) and blitz until smooth, adding about 5 Add 12 tablespoon oil to a large
    tsp fenugreek seeds 67 tablespoons of the soaking water, non-stick frying pan over medium heat.
    tsp salt or more if needed. Repeat with the Using a ladle, spoon the batter into the
    dal mixture, adding 5 tablespoons of centre of the pan and use the back of
    Quick batter the soaking water and blending until the ladle to smooth it out to the edges.
    300g (2 cups) coarse semolina flour smooth. Add a little oil around the edge to
    300g (1 cups) plain soya yogurt 3 Put both mixtures in a large bowl. Mix ensure it doesnt stick.
    1 tsp freshly squeezed lemon juice together with the salt and cover with 6 Quickly remove the pan from the heat
    1 tsp bicarbonate of soda clingfilm. Leave overnight in a warm and scatter the top of the pancake with
    1 tsp salt place to ferment. The batter will keep some of the prepared vegetable topping
    pinch of asafoetida* powder (hing) for up to 1 week in the fridge once it is ingredients. Use the back of the ladle
    fermented, or can be frozen for up to six to push the vegetables slightly into the
    1 For the traditional fermented batter, months. batter. Return the pan to the heat and
    put the rice in one bowl and the dal and 4 For the quick batter, mix all the cook for 3 minutes or until it begins to
    fenugreek seeds in another bowl, and ingredients together with enough water brown underneath, then turn it over and
    add water to cover by at least 5 cm/2 in. to make a thick pouring consistency. cook for another 12 minutes. Repeat to
    Soak for at least 6 hours or overnight. Set aside for 1015 minutes. If using the make the remaining pancakes.
    2 Drain the rice and dal mixtures, fermented batter, add a little more water 7 Serve immediately with the suggested
    reserving both the drained liquids. Put as necessary to make a thick pouring accompaniments.
    the rice in a food processor or blender consistency.

    56
    Family
    CAULIFLOWER & KALE PAKORAS
    CRISPY VEGETABLE FRITTERS

    Pakoras are easy to adapt to


    whichever seasonal vegetables you have
    available. Cauliflower and kale is one Did you know?
    of my favourite combinations, because *Asafoetida (Hing) is an Indian spice
    the kale adds extra crispness. Fennel with a unique and pungent flavour.
    seeds and dried pomegranate seeds Ground Asafoetida is often cut with
    provide interesting pops of flavour. I Rice Flour and is less potent. To
    always make a big batch at home, as release the true flavour of Hing, you
    they keep well in the fridge and can have to saut it all in oil.
    easily be reheated in the oven. Gram A pinch of ground Asafoetida
    Hing goes a long way.
    flour is made from chickpeas, which
    is a good source of protein, and has a
    low glycaemic index, which means the
    energy is released more slowly. It is also
    a naturally gluten-free recipe (although
    its a good idea to check the asafoetida
    powder is gluten-free if you are serving
    to coeliacs, as it can sometimes contain
    traces of gluten).

    1 small cauliflower, cut into 2cm


    florets
    1 tbsp sunflower oil, plus extra for
    deep-frying
    2 onions, thinly sliced
    a bunch of kale or dark leaf cabbage,
    thinly sliced
    24 small green chillies, to taste,
    finely chopped
    2 large red chillies, finely chopped
    1 tbsp chilli powder
    tsp asafetida powder*
    250g (2 cups) gram flour
    2 tsp black cumin seeds
    2 tbsp fennel seeds
    2 tbsp dried pomegranate seeds
    (anardana)
    a bunch of fresh coriander, roughly
    chopped
    tsp bicarbonate of soda
    1 tsp salt Toast the cumin and fennel seeds in 5 Cook until golden brown, turning
    a dry pan over medium heat for 30 halfway through to cook both sides.
    Makes: About 24 seconds, stirring occasionally, to release Remove with a slotted spoon and drain
    the aroma, then add to the gram flour on paper towels. Serve hot.
    1 Parboil the cauliflower for 23 followed by the onion and kale mixture. Per serving:
    minutes, then drain in a colander and Add 120 ml water to make a thick paste,
    117 2.7g 0.3g 3.3g 0.4g 6.5g
    leave for 5 minutes. then add all the other ingredients and
    kcal Fat Saturates Sugars Salt Protein
    2 Heat the oil in a small pan over mix well. The batter should have a thick
    medium heat and fry the onions for 5 porridge-like consistency, so add a little Recipe taken from Vegan Street Food by Jackie
    minutes or until softened. Add the kale, more gram flour or water if necessary. Kearney. Published by Ryland Peters & Small.
    Images copyright of Ryland Peters & Small
    green and red chillies, chilli powder and 4 Heat the oil for deep-frying in a deep
    asafoetida, and cook for 3 minutes. pan. Using a tablespoon, gently drop Vegan Street Food will be available to readers for the
    special price of 11.99 including postage & packaging
    Set aside. spoonfuls of the mixture into the hot oil, (rrp16.99 by telephoning Macmillan Direct on 01256
    3 Sift the gram flour into a large bowl. frying in batches of three or four. 302 699 and quoting the reference GLR EA7)

    57
    Family

    PRETZEL DUMPLINGS WITH milk (see tips) medium yellow onion, diced
    MUSHROOM-SAUERKRAUT GRAVY 30g ( cup) chopped shallots 1 garlic clove, minced
    6 tbsp bread crumbs 225g (8 ounces) sliced button or
    Serves: 4 to 5 (Makes 10 to 12 5 tbsp whole wheat flour cremini mushrooms
    Dumplings) tsp garlic powder 130-195g ( cup- cup) sauerkraut
    Prep Time: 20 minutes 10g ( cup) chopped fresh parsley (depending on preference), optional
    Cook Time: 35 minutes Salt and black pepper to taste 1 tsp dried sage
    Down Time: 30 minutes 1 tsp dried thyme
    For the gravy tsp black pepper
    For the dumplings 1,000ml (4 cups) vegetable broth, 2 tbsp nutritional yeast
    4 medium soft pretzels, chopped divided Salt to taste
    into -inch (1 cm) chunks (see tips) 3 tbsp arrowroot powder
    430ml (1 cups) warm non-dairy 1 tsp extra virgin olive oil

    58
    Family
    1 Place the pretzel pieces in a large bowl. Add the warm
    non-dairy milk to the bowl and stir until all the pieces are
    submerged. Cover and let sit for 30 minutes.

    2 After 30 minutes, use a potato masher to mash the pretzel


    pieces for a couple minutes, until a little mushier, with
    chunks still remaining. Add the shallots, bread crumbs, flour,
    garlic powder, parsley, salt, and pepper.

    3 While the pretzel pieces are soaking, start the gravy. In a


    medium bowl or large measuring cup, whisk together 2 cups
    of the broth with the arrowroot powder. Set aside.

    4 Heat the oil in a large pot or saucepan over medium


    heat. Add the onion and garlic and saut until the onion is
    just starting to become translucent. Add the mushrooms
    and cook until tender, stirring occasionally. Add the broth
    mixture and the remaining 2 cups of broth. Stir in the
    sauerkraut, sage, thyme, and pepper.

    5 Bring to a boil, then quickly reduce the heat and simmer


    for 10 minutes, stirring occasionally, until slightly thickened
    and reduced. Add the nutritional yeast, taste, and add salt if
    necessary.

    6 Measure out a scoop of the mixture (using a -cup/80 ml


    scoop for smaller dumplings or a -cup/120 ml scoop for
    larger dumplings). Gently shape into a ball and place into
    the gravy. Repeat with the remaining dumpling mixture. It is
    okay if the dumplings are close or barely touching, but try to
    space them evenly. Simmer (not boil!) for 15 minutes. Gently
    flip over the dumplings and simmer for 5 more minutes. Use
    a slotted spoon to scoop out the dumplings; serve them
    topped with the gravy. Leftovers can be chilled in an airtight
    container for 1 to 2 days.

    Recipe from But I Could Never Go Vegan!: 125 Recipes That Prove You Can
    Live Without Cheese, Its Not All Rabbit Food, and Your Friends Will Still Come
    Over Dinner, copyright Kristy Turner, 2014. Reprinted by permission of the
    publisher, The Experiment. Available wherever books are sold.
    www.theexperimentpublishing.com
    Per serving:

    548 7.0g 1.4g 2.6g 6.1g 18g

    kcal Fat Saturates Sugars Salt Protein

    Tips:
    If you purchase pretzels from a bakery, do so a day
    or two prior to making the dumplings so they can
    get a little stale, and opt for unsalted if possible.
    Otherwise, brush most of the salt off before tearing
    them into pieces.
    To warm the non-dairy milk, microwave for about 1
    minute or warm on the hob over medium heat for a
    couple minutes. It should be warm but not too warm
    to comfortably touch.

    59
    TRUFFLED EDAMAME
    DUMPLINGS WITH
    SHALLOT BROTH

    Top tip
    Once you get the hang of
    crimping your own dumplings,
    stock up for future meals
    by making large batches
    and popping them in Per serving:
    the freezer. 202 10.3g 1.7g 1.8g 0.6g 6.2g

    kcal Fat Saturates Sugars Salt Protein

    60
    Family
    Edamame is tofus mama, a
    green pod filled with stupendous
    soya beans. In one serving of
    edamame, your body receives 11
    grams of complete protein and 9
    grams of feisty fibre. If youre in a
    hurry, you can save time by simply
    making the dumplings and using
    wheat-free tamari instead of the
    shallot broth.

    Makes: 25 or more dumplings

    For the shallot broth


    2 tbsp olive oil
    250g (1 cups) finely minced
    shallots or white onions
    2 cloves garlic, minced
    2 cups vegetable stock and pepper and continue to
    2 sprigs of thyme cook down until reduced by half, which
    250ml (1 cup) Sauternes wine will take about another 15 minutes. 11 Bring water to a boil, and place the
    (preferred) or sweet cooking sherry 4 Remove from heat. dumplings in the steamer. Steam for
    Freshly ground black pepper, to taste 5 Strain the broth using a fine-mesh about 3 minutes. Remove from heat.
    strainer until it is clear. 12 Serve: place 4 to 6 dumplings in
    For the dumplings 6 Prepare dumplings: in a blender or shallow bowl. Pour about cup shallot
    300g (2 cups) frozen shelled food processor, add all ingredients, broth over the dumplings. Serve with
    edamame, thawed except the dumpling skins and flour or a spoon and enjoy.
    35g ( cup) raw cashews, soaked cornstarch. Blend until the mixture has a Recipe from Crazy Sexy Kitchen, Kris Carr
    for a few hours or overnight in water, coarse texture.
    to soften 7 Transfer dumpling filling to a bowl
    180ml ( cup) unsweetened soy milk and place it on a work surface alongside
    or nondairy milk of choice a cup of water, dumpling skins, and Bamboo steam dream
    60ml ( cup) truffle oil a sheet pan. Lightly sprinkle flour or
    Why use a bamboo steamer?
    2 cloves garlic cornstarch over the sheet pan (this will A bamboo steamer helps create easy
    3 tbsp vegan butter keep your dumplings from sticking to meals. The steamers tiered structure
    tsp sea salt the pan during assembly). allows you to cook layers of veggies.
    White pepper, or freshly ground black 8 Place about a tablespoon of filling For best results, cut veggies into cubes
    pepper, to taste in the center of each skin. Dip your or small florets, and coarsely chop
    greens. Keep the more delicate greens
    1 pack of vegan round dumpling skins finger in water and trace a half circle or vegetables on the top layer, and the
    (You can find these in many health- around one side of the dumpling skin. firmer ones, such as carrots, Brussels
    food stores or Asian markets. Read Pick up the dumpling and fold it into sprouts, and potatoes, on the bottom
    the ingredients to ensure they are a taco. Starting with one corner, crimp layer.
    vegan-many of these have eggs.) around the edge (see the picture). Place
    Extra tip: Line the bottom of each tray
    1 tsp flour or cornstarch on sheet pan and continue until all with lettuce leaves to prevent contents
    dumplings are assembled. from sticking.
    1 Prepare shallot broth: in saut pan, 9 Cook the dumplings: in a saut pan on
    heat oil on medium heat. Add shallots medium heat, add small amount of oil, How do you use a bamboo steamer?
    and garlic and saut until golden and or spray oil on pan, and sear dumplings Fill a wok, deep saut pan, or large
    pot with a few inches of water and
    translucent. Continue to caramelize and until golden on the bottom. Dont crowd place the steamer either in the water
    add a touch of the vegetable stock to the pan or the dumplings may stick to (if using a wok or saut), or on the rim
    brown the onions more. one another. of the pot (must be the same diameter
    2 Add the thyme, and continue to 10 Steaming time: using a bamboo as your steamer or else it might burn).
    saut the onions for 10 minutes, stirring steamer basket, or your favorite Bring water to a boil, and your veggies
    will be steamed to perfection in about
    frequently, to caramelize. Add wine to steamer, place a few leaves of cabbage, 1-4 minutes. Time will vary depending
    deglaze. Simmer for 8 minutes or until or other leafy green, on the bottom on the type of veggies you choose, so
    the liquid is reduced by about half. of the steamer. This will keep your make sure to keep an eye on them.
    3 Add the rest of the vegetable stock dumplings from sticking.

    61
    For the filling
    1 Pour boiling-hot water over the
    cashews, and let them sit for 45
    minutes.
    2 Once theyre done softening in the
    water, place them in a food processor
    with the nutritional yeast, garlic,
    oregano, basil, and sea salt. Process
    until all the ingredients are very finely
    chopped. Transfer the ingredients to
    a bowl.
    3 Use your fingers to crumble in the
    tofu. Stir to combine veggies. Preheat
    the oven to 220C (Gas Mark 7, 425F)
    4 Combine all the vegetables in a bowl.
    Pour in the olive oil, salt, and pepper,
    and toss to combine. Spread one layer
    on a baking sheet, and roast for 20 to 25
    minutes.

    For the sauce


    1 Heat the olive oil in a medium sized
    pot over medium heat.
    2 Add the garlic and cook for 30
    seconds, then add the tomatoes,
    tomato paste, salt, oregano, basil, and
    red pepper.
    3 Bring to a boil, then reduce the heat to
    low, cover, and simmer for 15 minutes.

    For Assembly
    1 Preheat the oven to 180C (Gas Mark
    4/350F)
    2 Cook the lasagna sheets according to
    VEGAN ROASTED VEGETABLE For the roasted vegetables: the package directions.
    LASAGNA 1 zucchini, cut into -inch pieces 3 Spread cup of sauce in an 8 x
    1 red bell pepper, cut into -inch pieces 8-inch square baking dish. Top with
    This recipe roasts vegetables to 250g (8 oz) sliced white mushrooms two lasagna sheets. Spread a quarter
    make them extra flavourful and sweet, yellow onion, cut into -inch pieces of the tofu-cashew filling on top of the
    then layers them with whole wheat 1 tbsp olive oil noodles, then a third of the veggies,
    lasagna sheets and a filling made tsp fine sea salt followed by cup of the sauce. Repeat
    of cashews, crumbled tofu, and spices. tsp ground black pepper this layering twice, then top with two
    The resulting lasagna is flavourful, more sheets and the last of the tofu-
    packed with texture, and full of protein For the sauce: cashew filling and sauce.
    and fibre. 1 tbsp olive oil 4 Cover with foil and bake for 40
    2 cloves garlic, minced minutes. Remove the foil and bake for
    Serves: 6 1 (28-ounce) can/800g crushed another 10 minutes.
    tomatoes with basil 5 Let sit for 10 minutes before cutting.
    For the filling: 2 tbsp tomato paste Slice into six pieces, and serve with
    70g ( cup) unsalted roasted cashews tsp fine sea salt sliced fresh basil on top.
    50g ( cup) nutritional yeast 1 tsp dried oregano
    2 cloves garlic, chopped 1 tsp dried basil Recipe from The high Protein Vegetarian cookbook
    by Katie Parker, The Countryman Press
    1 tsp dried oregano tsp crushed red pepper
    1 tsp dried basil teaspoon fine Per serving:
    sea salt For Assembly
    387 15.6g 2.3g 23.1g 0.47g 20.8g
    1 400g container (14oz) 8 whole wheat lasagna sheets
    kcal Fat Saturates Sugars Salt Protein
    extra-firm tofu Fresh basil, for garnish

    62
    Family

    FAUX SLOPPY JOES

    Green lentils and chopped seitan


    (a.k.a. 'wheat meat') are used in this
    version. Serve each sloppy joe with
    crunchy kettle chips to scoop up all that
    delicious sloppiness.

    Serves: 8

    200g (1 cup) green lentils, rinsed


    and picked through
    750ml (3 cups) water
    220g (8 oz) cubed seitan
    1 tbsp olive oil
    3 cloves garlic, minced
    red onion, diced
    tsp fine sea salt
    1 green pepper, diced
    1 large carrot, peeled and diced
    250ml (1 cup) tomato sauce/passata
    65g ( cup) ketchup
    3 tbsp packed dark brown sugar
    2 tbsp tomato paste
    2 tbsp Dijon mustard
    tsp ground black pepper
    1 tsp ground white pepper
    tsp onion powder
    1 tbsp chilli powder
    2 tbsp vegan Worcestershire sauce
    (optional)
    8 whole wheat burger buns

    1 Bring the lentils and water to a boil


    in a medium-sized saucepan. Reduce
    the heat to low, cover, and let simmer
    for 20 to 30 minutes, until the lentils are
    tender but not mushy. Drain any excess
    water and set aside.
    2 Place the seitan in a food processor
    and pulse a few times, until you have
    seitan crumbles. Set aside.
    3 Heat the olive oil in a large frying
    pan. Stir the garlic into the olive oil and
    cook until fragrant. Add the onion and
    salt, and cook for 2 to 3 minutes, until
    softened. Pour in the pepper, carrot, and
    crumbled seitan, and cook for 7 to 10
    minutes, until the veggies are softened.
    4 Add the lentils, along with all
    remaining ingredients, and cook on
    medium-low for 10 to 15 minutes,
    Recipe from The high Protein Vegetarian stirring frequently, until thickened.
    cookbook by Katie Parker, The Countryman Press 5 Top each bun with a good dollop
    Per serving: kcal 320, Fat 6g, Saturates 0.8g, Salt 0.8g, Protein 19g of filling.

    63
    ESSENTIAL GUIDE TO

    JACKFRUIT
    Once you understand some simple steps you can create perfect dishes

    64
    U
    nusual ingredient jackfruit large supermarkets. Jackfruit comes
    has become increasingly tinned as green or in syrup-when
    popular with keen vegan creating the meat-style dishes its
    cooks who use this plant- important to buy the
    based ingredient to create delicious green (unripe)
    meat-free pulled pork dishes. Like kind, so you
    many ingredients, lots of care must dont end up
    be taken during the preparation of with a sickly
    jackfruit, but with the right tips and sweet dish.
    tricks you can make many versatile The unripe
    and tasty dishes. The most popular fruit itself has
    is a barbecue-flavoured pork plate, a neutral flavour
    but this ingredient can also be used to and will take on the
    create meatballs a fish-style filling taste of the spices and
    for tacos and crab salad, as well as a sauces you use in your
    lamb-style flatbread topping among recipe. to remove any
    others. If you fancy trying your seeds, and cut the chunks
    You can also use it to make a hand at sweet jackfruit recipes, you in half.
    number of sweet dishes, but the can use fresh, ripe fruit, or tinned Some people like to use the cores-
    techniques, and even the type of in syrup. just chop them finely and add back.
    jackfruit you need for these are As the cores are tougher than the rest
    different. What steps should I follow? of the fruit, they will provide extra
    Cook Vegan walks you through the texture. Some prefer not to use them
    essential guide to cooking jackfruit Remove the jackfruit from the tin, at all-its a matter of taste.
    pulled pork. rinse thoroughly, and drain. It will
    already be cut into large chunks.
    What exactly is jackfruit? After rinsing the chunks, you must do
    dry them thoroughly, using a kitchen
    It is the largest tree-borne fruit on towel or kitchen roll. Press onto the
    earth, with each fruit weighing up to chunks until you have removed all
    a massive 35kg (thats five and a half the moisture.
    stone, or 77lbs). Generally found in You will need to remove the core.
    South America and south east Asia, it If you compare the jackfruit chunks
    has a knobbly green exterior, tough to pineapple, the core is at the tip of
    skin and an onion-like aroma. the fruit and is tougher than the fruit
    You can buy both fresh and tinned (see pic). At this point, you also need
    jackfruit-in brine, syrup, or water.
    In the UK, its usually easier to find
    the fruit in tins-which is helpful, as
    its much quicker and easier to make
    most recipes with the tinned kind-
    peeling the fresh fruit and pulling
    out the right segments
    can be messy and
    time consuming
    (not to mention
    fresh jackfruit is
    extremely sticky).
    If you use tinned,
    either brine or
    water are fine.
    The best
    places to look
    for it are Asian
    supermarkets,
    and the world
    food sections of

    65
    Top tip
    When using fresh jackfruit
    it should be pale yellow.
    If its got a stronger orange
    colour this means its
    too ripe for
    this dish.

    I can only find fresh jackfruit. Help


    It is possible to prep the fresh fruit-although on the whole,
    the results are not generally as pleasing as with tinned. It is
    also much more difficult. However, if you are adventurous in
    the kitchen and fairly competent with a knife youll be able
    to make it work. A good tip is to coat your hands lightly with
    vegetable oil before handling the fruit, or to wear gloves.
    You need to chop the fruit into manageable segments that
    you can peel. Once this is done, remove the skin and the
    outer centimetre (about half an inch) of the flesh. There
    are stringy little segments between the fruits-this is the
    part youll need to recreate meat-like dishes. You can now
    proceed as with tinned.

    66
    Right, my jackfruit is drained and cut. What now?
    At this point, you want to dress the 1 Heat the oil in a large frying pan.
    fruit with a combination of spices Add the jalapeno and minced garlic.
    depending on what you want to
    make. Here is one easy seasoning: 2 Add the jackfruit, and make sure
    it is thoroughly coated with the dry
    Basic BBQ for pulled pork spices and olive oil. At this point
    2 tbsp brown sugar you should add your barbecue
    1 tsp paprika sauce, and stir until all pieces are
    1 tsp garlic powder coated.
    Good pinch salt, pepper and chilli
    powder 3 Add a few tbsp of water to the
    pan, to loosen up the sauce. Mix
    1 Add these dry spices to the bowl well. Let the mixture simmer for
    with your jackfruit. Toss by hand so around 10-15 minutes. At this point
    everything is evenly coated. While this you can use the back of a fork to
    sits, you should start preparing your press the pieces of jackfruit. This
    frying pan. will break down their texture, and
    make them go stringy-like pulled
    Basic BBQ marinade for pork.
    pulled pork
    1 jalapeno finely chopped 4 You can eat the jackfruit now, but
    1 clove of garlic most people find it is far tastier if
    Juice of 1 lime you add an extra step-baking it in
    150ml ( cup) commercial BBQ sauce the oven. Take the fruit and put it
    (for a less sweet sauce, try ketchup) on an ovenproof tray, and leave in
    Olive oil the oven for around 10 minutes-or
    until slightly browned at 180C (Gas
    Mark 4/350F).

    67
    Recipes by Cara Carin, Caraskitchen.net
    Instagram: @Caraskitchen,
    Snapchat: @CaraCarin

    68
    JACKFRUIT TACOS WITH MANGO For the cashew sour cream: Open the jackfruit, rinse and drain. Pull
    BBQ SAUCE 1 cup cashews apart in the small shreds and slice the
    150g (-1 cup) water center bits.
    For the mango BBQ sauce: 1 lemon juiced Add 1/2 cup bbq sauce, and the
    250g (2 cups) mango, chopped 1 tsp cumin shredded jackfruit to a large pan over
    170g (6oz) can of tomato paste 1 tsp mustard powder medium low heat. Stir constantly for
    2 tbsp apple cider vinegar 1 tsp pink salt 7-10 minutes or until jackfruit is tender
    2 tbsp vegan Worcestershire sauce Avocado and evenly coated with sauce.
    65ml ( cup) maple syrup Coriander (cilantro) *note: I recommend making the slaw
    380ml (1 cup) liquid smoke 6 corn tortilla, preferably organic and sour cream first, before cooking the
    1 tbsp cumin jackfruit in the sauce so you can serve
    tsp pink salt 1 For the mango BBQ sauce: in a it warm and right away. It also gives
    2 tsp mustard powder medium saucepan, add 1 tbsp oil to the flavors of the slaw some time to
    2 tsp chili powder coat the bottom and prevent sticking. marinate while sitting in the fridge.
    1 tsp chipotle powder Add the chopped mango and cook 2 For the cabbage slaw: prepare all the
    1 tbsp coconut palm sugar or brown over medium heat for about 3 minutes. ingredients as stated above and place in
    sugar Then add the tomato paste and stir for a medium bowl. In a small bowl whisk
    about 3 minutes. Add in the apple cider together the lime juice, apple cider
    For the jackfruit taco filling: vinegar and Worcestershire and stir for vinegar, maple syrup and salt. Then
    550g (20 oz) canned jackfruit in bryne another minute. Add the liquid smoke pour over the cabbage, onion, carrot
    or water (no syrup) drained and and stir for 1 minute to combine well. and cilantro. Toss to evenly coat, cover
    shredded Add all the spices and stir to combine and place in the fridge until ready to
    cup mango bbq sauce well. Then lower temperature to low and serve.
    (from recipe above) stir nonstop for 5 minutes. Taste it, and 3 For the cashew sour cream: add the
    add the coconut palm sugar if you want cashews, 60ml (1/4 cup water), and
    For the cabbage slaw: it a little sweeter. If you add the sugar, lemon juice to a high speed blender
    200g (2 cups) cabbage, thinly sliced stir for another 2 minutes over low heat and turn on high. Then add the spices,
    75g ( cup) red onion, thinly chopped to combine. salt and remaining 1/4 water and blend
    1 large carrot, julienned Then transfer to a high speed blender again. taste it, adjust as needed.
    2 tbsp fresh cilantro, chopped and blend until smooth and creamy. 4 Warm the tortillas in a pan over
    1 tablespoon lime juice Place in a mason jar or other air tight medium flame. Then scoop on some
    2 tbsp apple cider vinegar container. You will only need 110ml (1/2 bbq jackfruit, cabbage slaw, avocado,
    2 tbsp maple syrup cup) of this for the jackfruit tacos in this cilantro, and some cashew cream. Do
    1 tsp pink salt recipe. this for all 6 tacos.

    2 tbsp vegan butter Slice up the hearts into small pieces,


    1 tbsp shallots place in a bowl and set aside.
    1 small garlic clove, minced 2 Combine all of the remaining
    1 tbsp dry vermouth ingredients for the jackfruit salad in a
    tsp lemon zest bowl, expect the jackfruit and whisk
    2 tsp tarragon, chopped together to combine. Before adding
    2 tsp parsley, chopped the jackfruit, squeeze out as much
    2 tsp mint, chopped liquid as possible using a paper towel
    Pinch pink salt and then mix in. Put in the fridge for
    at least an hour or longer to let the
    To serve: jackfruit absorb the flavours.
    4 slices multi-grain bread 3 To serve, lightly toast the bread,
    HERBED JACKFRUIT apple, thinly sliced like fuji spread some mustard on if using*, top
    or pink lady with a couple of apple slices, then add
    SALAD SANDWICH
    Whole grain mustard, to taste a scoop of jackfruit salad.
    For the jackfruit salad: (optional)
    550g (120 oz) can of jackfruit in *note only use mustard if you are a
    bryne or water 1 Open the can of jackfruit and drain mustard fan, if not you can try some
    60g ( cup) vegan mayo out the liquid. Pull apart the jackfruit more vegan mayo or even spread
    tsp maple syrup into small pieces with your hands. some avocado.

    69
    15 MINUTE
    MEALS AVOCADO PASTA
    Serves: 4

    350g (12 oz) spaghetti


    Quick and easy, these tasty dinners
    2 ripe avocados
    take just minutes to prepare 20g ( cup) fresh basil leaves
    2 cloves garlic
    2 tbsp freshly squeezed lemon juice
    80ml ( cup) olive oil
    150g (1 cup) cherry tomatoes, halved
    salt and pepper, to taste

    1 Cook pasta according to package


    instructions.
    2 To make the avocado sauce, combine
    avocados, basil, garlic and lemon
    juice in a food processor; season with
    salt and pepper then with the food
    processor still running, add olive oil until
    you have a smooth sauce; set aside.
    3 Combine pasta, sauce & cherry
    tomatoes.
    4 Serve immediately.

    Per serving:

    487 36.5g 6.7g 3.1g 0.5g 7.0g

    kcal Fat Saturates Sugars Salt Protein

    70
    COUSCOUS AND POMEGRANATE
    SALAD
    200g (1 cups) couscous
    150g (1 cup) pomegranate seeds
    2 tbsp olive oil, divided
    tsp salt
    tsp paprika
    tsp ground cumin
    tsp ground coriander
    Handful of mint leaves, chopped
    Handful of coriander leaves, chopped
    2 tbsp toasted pine nuts
    Juice of 1 lime

    1 Bring water to a boil in a pot, add


    couscous, 1 tablespoon oil, salt, and
    spices. Stir to mix. Cover & turn off heat
    and let sit for about five minutes.
    2 Remove lid, fluff the couscous with
    a fork, add remaining oil and add the
    lime juice.
    3 Stir in the pomegranate seeds,
    fresh herbs and pine nuts.
    Per serving:

    262 8.8g 1.0g 5.5g 0.4g 7.4g

    kcal Fat Saturates Sugars Salt Protein

    71
    Top
    Potatoes
    Make the most of the humble spud with these dishes

    W
    ith its variety, versatility and
    CORNISH NEW POTATO SALAD 1 Wash the potatoes, then simmer
    delicious taste, the humble them in salted water until theyre tender
    spud is the worlds most WITH CONFIT GARLIC AND (around 15 minutes). Allow them to cool
    popular root vegetable. SPRING ONION
    Whether mashed, baked or roasted, many slightly then cut into bite-sized pieces.
    people often think as the potato as a hearty 2 Meanwhile put the garlic into a pan
    It is so simple and a great low cost
    comfort food. with the oil and gently cook on a low
    The potato belongs to the solanaceae or vegan and gluten-free way to enjoy
    heat for 30 minutes until the garlic is
    nightshade family whose other members these vegetables. Its also perfect for a
    soft. Mash the cloves slightly with a fork
    include tomatoes, aubergines and peppers. different potato salad at a barbeque.
    Spuds are the swollen portion of the and season with salt and pepper. Add
    underground stem known as the tuber. Serves: 4 the sherry vinegar and mix well to make
    They are designed to provide food for Preparation time: 10 minutes a vinaigrette and dress the potatoes in it.
    the green leafy portion of the plant. As 3 Slice the spring onions to serve.
    potatoes have a neutral starchy flavour,
    Cooking time: 40 mins
    they serve as a good complement to 450g (15oz) Cornish new potatoes Recipe by Jack Stein. Image credit: David Griffin.
    many meals. There are over 80 varieties 50g ( cup) peeled garlic cloves seasonalspuds.com
    of commercially grown potatoes: each 150ml ( cup) olive oil Per serving:
    type has qualities that make it suitable for 30ml/3tbsp sherry vinegar
    different uses. Although they range in size, 404 35.0g 5.0g 2.1g 0.5g 3.2g
    shape, starch, and textures, they can all
    6 spring onions
    kcal Fat Saturates Sugars Salt Protein
    generally be described as having a rich and Sea salt and freshly ground pepper
    creamy taste.

    72
    ROASTED CORNISH NEW
    POTATOES WITH SEAWEED SALT
    AND MALT VINEGAR
    Seaweed salt is a great new
    ingredient being produced in Cornwall.
    It is essentially a mixture of dried
    seaweed and salt. If you cannot find it
    you can use Nori seaweed which can be
    found in most supermarkets and grind
    this in to some coarse sea salt.

    Serves: 4
    Preparation time: 10 minutes
    Cooking time: around 45 minutes

    750g (20oz) Cornish new potatoes


    2 tbsp sea salt
    50ml ( cup) vegetable oil
    1 tbsp Cornish seaweed salt
    4 tbsp malt vinegar

    1 Preheat a fan assisted oven to 200C Recipe by Jack Stein. Image credit:
    David Griffin. seasonalspuds.com
    (Gas Mark 6/400F). Place a roasting tin
    in the oven and let it become hot.
    2 Meanwhile, give the potatoes a wash For the marinade:
    STIR-FRY POTATOES
    and simmer in a large pan of salted 2 tbsp soy sauce
    water for 10 minutes until theyre almost With a tasty oriental flavour these 1 tbsp brown sugar
    cooked through. Drain and allow them are a great accompaniment to a 1 tbsp plain flour
    to cool slightly. 2 tbsp vegetable oil (or use half
    Chinese meal, or you could add some
    3 Remove the roasting tin from the oven sesame seed oil)
    mushrooms and cashews for a more 2 cloves of garlic, finely sliced
    and add the oil. Place back into the oven substantial dish.
    for a few minutes until its good and hot. About 2cm of fresh ginger root, grated
    4 Add the cooled parboiled potatoes to Serves: 2-3
    the roasting tin and toss them carefully 1 Mix all the ingredients for the
    marinade in a large bowl and add the
    in the hot oil. Add the seaweed salt and 350g (12oz)new or baby potatoes,
    cook for 20-30 minutes until golden cut into thin wedges or slices potato slices. Cover and leave in the
    brown. 1 red pepper, deseeded and chopped fridge for an hour to infuse the flavours.
    5 Take out of the oven and splash with 200ml (1 cup) vegetable stock 2 Heat a splash of oil in a wok or frying
    the malt vinegar. 1 small head of Chinese leaf or 2 small pan, stir fry the red pepper for a couple
    heads of pak choi, coarsely chopped of minutes before adding the marinated
    Per 100g:
    potatoes and stir frying for another few
    393 39.1g 2.6g 0.8g 0.8g 1.3g minutes.
    Recipe and image by Seasonal Spuds.
    kcal Fat Saturates Sugars Salt Protein
    seasonalspuds.com 3 Add the stock and any remaining
    marinade, cover and cook for around 10
    minutes or until the potatoes are tender.
    The sauce will have reduced to a glaze,
    so be careful not to let it burn. Add a
    little stock/water during cooking if it
    reduces too quickly.
    4 In the last couple of minutes throw in
    the Chinese leaf or pak choi, stir gently
    and serve.

    Per serving:

    306 11.1g 1.0g 13.0g 3.5g 6.7g

    kcal Fat Saturates Sugars Salt Protein

    73
    Tu r m e r i c - you only need a pinch!

    T
    urmeric has gained huge
    popularity for its anti-
    cancerous, anti-inflammatory
    and immune boosting properties. It
    is hugely beneficial, but it also need
    only be used in small quantities.
    It can get quite confusing to know
    how much of a spice you need in any
    dish, and with turmeric, a pinch too
    much will make a curry bitter. It can
    be used in hot water with lemon,
    you can juice the turmeric root
    (rather like a ginger root) in your
    morning juice and you can add
    turmeric to your curry or stir-fry. A
    small amount daily or regularly will
    reap real health rewards-and you
    can use them in various dishes, not
    just curries and daals. So heres a
    few recipes to get you going.

    74
    Top tip
    Soaking the rice in
    water for an hour will
    reduce the cooking
    time for the rice.

    Per serving:

    109 2.6g 0.8g 2.3g 0.7g 6.0g


    Recipes by Mira Manek, kcal Fat Saturates Sugars Salt Protein
    www.miramanek.com

    TURMERIC TOFU & WILD RICE 1 Place the tofu on a kitchen towel to
    soak up excess water for 5-10 minutes.
    For the rice: 2 To cook the wild rice, boil the rice and
    120g ( cup) wild rice water in a pan on low heat for around
    350ml (2 cups) water 40 minutes until the rice grains are soft
    and cooked. While the rice is cooking,
    For the tofu: chop the tofu in small cubes and place
    280g (9oz) tofu, medium to firm in a separate pan on low heat so that
    tsp turmeric they become slightly brown. Add the
    1 tsp soy sauce turmeric and soy sauce to the tofu after
    5-10 minutes, sprinkling over all the
    For the vegetable stir-fry: tofu pieces, and turn the tofu so that all A mug of turmeric latte
    1 tsp coconut oil the sides become brown, careful not to This is pretty simple. teaspoon (or
    1 small onion, long thin slices break them. You can start the vegetable just a little less) of ground turmeric
    clove garlic stir-fry while the tofu is still cooking. boiled with a mug of your choice
    tsp Himalayan salt 3 Place the coconut oil and onion slices of milk, add a teaspoon of agave/
    150g (1 cup) red and yellow peppers, in a large pan and let this cook on low maple syrup, a sprinkle of cinnamon
    chopped heat for a few minutes before adding the and a pinch of pepper (recent
    80g ( cup) broccoli, chopped chopped or grated garlic. Once cooked, research has found pepper and
    2 tbsp soy sauce add the peppers and broccoli and stir. turmeric work in perfect activated
    4 Let this cook for 7-10 minutes before harmony), but its still pretty good
    For the garnishing: adding the cooked rice. You can now stir without the pepper and agave. If
    Coriander (cilantro) in the soy sauce and add the tofu. you have a sore throat a pinch of
    Lime 5 Serve with a slice of lime and a salt with the turmeric is just the
    Black pepper sprinkle of coriander and black pepper. remedy you need.

    75
    SPICY SWEET POTATO SLICES
    Turmeric has such a vibrant, warm
    and earthy colour, and its so full of
    every kind of goodness that I add it to
    everything. Heres a sweet potato recipe
    using turmeric along with a spoon of
    tandoori spice, which youll find in most
    supermarkets. If you dont have the
    tandoori mix, the sweet potato tastes
    delicious with just the turmeric and
    Per serving: paprika add a little red chilli if you
    278 8.2g 4.3g 18.6g 1.0g 14g fancy a kick.
    Recipes by Mira Manek,
    kcal Fat Saturates Sugars Salt Protein
    www.miramanek.com
    2 sweet potatoes, around 300g total
    1 tbsp rapeseed or olive oil
    tsp turmeric
    CAULIFLOWER RICE WITH SPICE 1 Start by grating the cauliflower and tsp salt
    chopping the vegetables ready for the tsp paprika
    Cauliflower has the ability to take stir-fry. Now heat the coconut oil, cumin 2 tbsp soya yoghurt
    on any flavour and here, it tastes just and mustard seeds in the pan. 1 tsp tandoori sauce
    like an Indian rice dish, only there are 2 Once the cumin seeds are brown and
    no carbohydrates. Its incredibly light the mustard seeds start to pop, you can 1 Preheat the oven on 180C (Gas Mark
    and equally flavourful. The cumin add the curry leaves and ginger garlic 4/350F). Start by thoroughly washing
    seeds and spices, together with the and chilli paste. Now add the turmeric the sweet potatoes as youll be grilling
    various chopped vegetables, make it and then the carrots and peas, as these them with the skin. Now thinly slice the
    nutritious, add a variety of textures and will take longer to cook. Stir on low sweet potatoes-you can also do slightly
    an abundance of colour. There is, of heat for a few minutes and then add larger chunks-it simply takes a little
    course, no gluten and using Himalayan the grated cauliflower. Keep stirring for more time to cook.
    salt adds minerals and extra nutrition. another few minutes. 2 Place them in a mixing bowl and
    3 Now add the rest of the ingredients, leave on the side. In a small bowl, mix
    Serves: 2 leaving a handful of spring onions for the tandoori sauce and yoghurt and
    garnishing. This should be cooked and add this along with the rest of the
    1 cauliflower ready within 5 minutes. Garnish with ingredients into the mixing bowl with
    1 tbsp coconut oil spring onions and serve. the sweet potato slices. Mix together
    1 tbsp cumin properly, spread out on a baking tray
    1/2 tsp mustard seeds and place in the oven for 30-45 minutes,
    1/2 tsp turmeric until cooked. Use a fork to check if soft
    10-15 curry leaves and cooked.
    1 tbsp ginger garlic and chilli paste 3 Once they are cooked, place under
    1 carrot the grill for around 10 minutes so they
    75g (1/2 cup) frozen peas become brown and slightly crispy. Keep
    1/2 red pepper checking while in oven that they
    1/2 green pepper dont burn.
    handful of spinach Per serving:
    1 tomato
    394 11.7g 1.9g 18.9g 2.3g 4.7g
    2 spring onions
    kcal Fat Saturates Sugars Salt Protein
    1 tsp Himalayan salt

    76
    77
    Top notch
    Premier Berlin restaurant the Lucky
    Leek shares some high end recipes

    Pair with...
    a well-balanced Riesling
    will work well (Winery
    Immich, "Baterrieberg"
    Riesling 2013) Recipes by Josita Hartanto at Lucky Leek Berlin.
    Images by Sebastian Sinmusby

    78
    Finedining
    AVOCADO APPLE TARTAR
    Recipes by Josita Hartanto at Lucky Leek
    WITH WALNUT BONBON Berlin. Images by Sebastian Sinmusby

    For the tartar:


    2 ripe avocados
    2 green apples (Granny Smith)
    1 shallot
    10 leaves of lemon balm
    juice and zest from 1/2 lime
    salt
    fresh ground pepper
    1 tbsp walnut oil

    1 Peel apples, halve avocados, de-stone


    avocados.
    2 Finely dice avocados, apples and
    shallot.
    3 Cut lemon balm into fine strips and
    mix with the other ingredients.

    For the chive cream


    1 small tub of soya yogurt (or any
    plant based alternative to yogurt)
    1 tbsp lemon juice
    2 tbsp neutral or olive oil
    fresh chives
    salt Pair with...
    fresh ground pepper fruit and acid are important with
    the bitterness of the Endive, so the
    wine should nothave too many
    1 Chop chives very finely. Mix all
    heavy tannins. (2014 Sauvignon-
    ingredients together until you have a Blanc by Philipp Kuhn)
    nice creamy sauce, and season. (If you
    use a hand mixer, you dont have to cut
    the chives so precisely).
    OLIVE-LEMON PASTA WITH For the Lemon Stock:
    For the walnut bonbon RED ENDIVE 1 yellow and 1 orange carrot (or 2
    1 handful of walnuts orange)
    2 tbsp finely chopped parsley 250g (9oz) spaghettini or cappelini 1 organic lemon
    4 dried tomatoes 1 small red endive 1 small bunch of rocket
    1 fresh tomato 2 tbsp olive oil 2 tbsp pine nuts
    1 tbsp agave syrup (or any syrupy 1 tbsp sugar 1 cup of salted pasta water (from the
    sugar alternative) 2 dashes of salt pasta part of the dish)
    12 wonton wrappers 2 tbsp water 1 handful of pitted kalamata olives
    oil for frying salt and black pepper
    1 Cook pasta in salted water.
    1 Put all the ingredients in a mixer or 2 Drain, but keep a cup of the salted 1 Peel carrots into fine strips using a
    blender, and mince until coarse. pasta water. potato peeler.
    2 Put 1 tablespoon of the filling on a 3 Let the pasta stand briefly and mix 2 Wash the lemon and zest it.
    wonton wrapper, then wrap up like a with a little bit of olive oil so it does not Coarsely cut the rocket. Toast the pine
    sweet. Use water to seal the edges. get sticky. nuts in a pan for 2 minutes until golden-
    3 Fry the bonbons in hot oil until they 4 Remove stem of the red endive, brown. Put the pasta water and carrot
    are golden brown and crispy. coarsely cut the leaves. strips in the pan and simmer for 1 minute.
    4 Serve along with the tartar and 5 Saut the leaves with olive oil, sugar, 3 Add your red endive, lemon zest, olives
    chives cream. salt, and water for 3-4 minutes in a and pasta, and mix thoroughly.
    5 Garnish with dill or micro herbs. large pan. 4 Season with salt and black pepper.
    6 Take out of the pan and put aside. Fold in the rocket and serve with pine
    nuts on top.

    79
    Finedining

    CHOCOLATE-COCONUT
    MOUSSE WITH PASSION
    FRUIT
    This is probably the quickest
    and easiest mousse to make,
    and is a great base for all kinds of
    chocolatey creations. Great served
    with candied nuts, orange oil, and
    chilli, you can also use hazelnut or
    almond milk for varying accents.

    For the mousse:


    100ml ( cup) coconut milk
    100g ( cup) dark chocolate
    (50% cocoa content or more)
    100g vegan squirty cream
    4 tbsp mocha liqueur

    1 Bring coconut milk to the boil.


    Take it off the heat, break chocolate
    into small pieces and stir in.
    2 Let it cool down. Whisk in mocha
    liqueur. Fold in the squirty cream
    and let it cool down for 2 hours.

    To serve:
    2 passion fruits
    4 tbsp maple syrup

    1 With a hot spoon scoop out egg-


    shaped portions of the mousse.
    2 Cut the passion fruits in half, and
    remove the fruit. Mix with the maple
    syrup and serve with the mousse.
    Decorate with fresh berries or
    lemon zest.

    Recipes by Josita Hartanto at Lucky Leek


    Berlin. Images by Sebastian Sinmusby

    Pair with...
    A good Port is always
    a good choice for
    chocolate. (Grahams Six
    Grapes Reserve Port)

    80
    BUCKWHEAT PASTA
    The earthiness of buckwheat lends a rustic
    touch to this hand-rolled pasta, where the slight
    variance in thickness and width are part of the
    e r f
    P pastae c t
    charm. With just a rolling pin, youll be diving
    into chewy, earthy goodness in no time.

    Makes: About 500g (1lb) enough for 4-6 servings

    250g (8 oz/1 cup) regular, medium, or


    medium-firm tofu
    150g (1 cups) semolina or bread flour, plus
    more for sprinkling
    75g ( cup) buckwheat flour
    About 1 tbsp sea salt

    1 Place the tofu in a food processor and process


    until it is creamy, although it does not have to
    be completely smooth; a few grainy bits are fine.
    Add 170g (1 cup) of the semolina and all of the
    buckwheat flour. Process again briefly. Add the
    remaining 70g (14 cup) semolina until the dough
    is no longer sticky but still soft.
    2 Remove the dough from the food processor.
    Sprinkle some semolina or buckwheat flour on a
    board or counter and knead the dough for about
    10 minutes, until smooth and pliable.
    3 Cover the dough with a dry towel and let it rest
    for 20 to 30 minutes.
    4 Divide the dough in half. Roll out each half
    until it is about 12 inch thick. Divide it in half
    again. Now roll each piece into a 10 by 6-inch
    rectangle. It should be about 18 inch thick.
    Sprinkle the top lightly with semolina and brush
    off any excess. Using a knife, cut each sheet of
    pasta into any width you like-I like it as 13- to
    12-inch-wide pappardelle. Repeat with the other
    3 pieces of dough.
    5 You can cook the pasta right away or set it
    aside for several hours. To set aside, cover it with
    a damp but not wet towel to prevent it from
    drying out.
    6 To store the pasta, toss it with a little semolina,
    bread flour, or buckwheat flour to prevent
    sticking, then wrap in plastic wrap or put in a
    covered container and refrigerate for 2 to 3 days.
    7 Bring about 8 cups of water to a boil and
    throw in the salt. Add the pasta, give it a stir to
    separate it and prevent sticking, and cook for 2
    to 3 minutes, until tender but still chewy. Drain
    in a colander and serve right away with your
    favourite sauce.
    Per serving:
    Copyright 2015 by Miyoko Schinner Photographs
    204 2.8g 0.4g 0.3g 2.0g 9.0g copyright 2015 by Eva Kolenko. Published in the
    United States by Ten Speed Press, an imprint of the
    kcal Fat Saturates Sugars Salt Protein
    Crown Publishing Group, a division of Random House
    LLC, a Penguin Random House Company, New York.

    81
    Per serving:

    352 1.5g 0.3g 0.6g 0.0g 12g

    kcal Fat Saturates Sugars Salt Protein

    82
    15-MINUTE RUSTIC PASTA
    Umbrian tartufo sauce 4 Add the garlic and mushrooms and
    Probably the best place to learn how saut for 5 to 10 minutes, until the
    to make pasta is Italy. But if you want mushrooms are browned and moist
    some homemade fettuccine tonight and Makes: 4 servings but not wet looking. Add the truffle
    arent in Italy and dont have a pasta oil and cashew cream and stir well.
    machine, heres the recipe for you. Start 450g (1lb/4 cups) cremini
    to finish, its a 30-minute dish, including mushrooms 5 Cook for 1 minute to let the sauce
    about 15 minutes of rest time. 1-2 tbsp extra-virgin olive oil thicken, then season with salt and
    (optional) pepper. Toss with hot spaghetti,
    Makes: 750g (1 lbs) enough for 6-8 70g ( cup) minced shallot garnish with some chopped
    servings 6 cloves garlic, minced parsley, and serve immediately.
    2 to 3 tbsp good-quality white Best enjoyed when freshly made;
    250g (2 cups) semolina flour, plus more truffle oil, or to taste leftovers can be stored in a covered
    for sprinkling 250ml (1 cup) cashew cream container in the refrigerator for 2-3
    100g (1 cup) all-purpose flour (below) days. Do not freeze, or it will change
    250ml (1 cup) hot water Sea salt and freshly ground black the texture.
    pepper
    1 Put both flours in a food processor. 300g (10 oz) cooked spaghetti *Strangozzi are long, thin, rectangular
    Put the lid on the food processor, turn or strangozzi*, or homemade pasta strands of pasta.
    it on, and slowly pour the hot water Parsley, for garnish (optional)
    through the spout. The mixture will first Cashew cream
    look like cornmeal, then form tiny little 1 Cut the mushrooms in half or
    balls whirling around the work bowl and, quarters, depending on how large Makes: About 750ml (3 cups)
    finally, after a couple of minutes, form a they are, so they are all fairly
    big ball in the middle. Let it go for another uniform in size. 750ml (3 cups) water
    30 seconds to knead the dough, then turn 150g (1 cup) cashews
    it off. 2 Pulse them in a food processor
    2 Remove the dough. It will be quite until they are finely minced but not 1 Place the water and cashews in a
    warm and pliable. Flatten it out into a mushy. Be sure not to process too blender and blend until smooth and
    12-inch-thick pancake, then cut it into long, or you will end up with creamy, about 1 minute. The cream
    quarters. Cover the dough with a dry a puree. keeps in the refrigerator for 1-3 days.
    towel and let it rest for 10 to 15 minutes.
    3 Sprinkle some semolina or all-purpose 3 In a large frying pan over medium- Copyright 2015 by Miyoko Schinner
    flour onto a clean, dry surface and put high heat, heat the oil. Add the Photographs copyright 2015 by Eva Kolenko.
    one of the four pieces of dough on it. shallot and saut until tender. For Published in the United States by Ten Speed
    Press, an imprint of the Crown Publishing
    Using a rolling pin, roll it out as thinly as oil-free cooking, simply saut the Group, a division of Random House LLC, a
    you can. You can make it as thin as an shallot with a dash of water. Penguin Random House Company, New York.
    envelope with a card in it, or as thick as
    18 inch, which will create a chewy, rustic,
    country-style pasta.
    4 After youve rolled out all of the sheets,
    use a sharp knife or pizza cutter to cut
    Top tip
    them as desired, one sheet at a time. For a thicker cream,
    You can cut them into any width that will reduce the water
    suit the sauce of the evening, whether by 125ml (12 cup).
    spaghetti, fettuccine, pappardelle, or
    lasagna.
    5 Get that large pot of salted water
    boiling (2 litres or 8 cups), then cook the
    noodles for 2 to 3 minutes, until perfectly
    al dente. Serve with a sauce of your
    choice.
    6 To store the pasta, toss it with a little Per serving:

    semolina or flour to prevent sticking, then 330 28.3g 4.7g 2.5g 0.0g 11g
    wrap in plastic wrap or put in a covered kcal Fat Saturates Sugars Salt Protein
    container and refrigerate for 2-3 days.

    83
    Comfort food
    with a twist

    Top tip
    Cook Vegan recommends
    Blue Dragon panko
    breadcrumbs

    84
    Top tip
    Cook Vegan recommends
    using Cooks' Ingredients
    Chipotle en Adobo Paste
    by Waitrose for this
    dipping sauce.

    BAKED AVOCADO FRIES CHIPOTLE DIPPING SAUCE

    3 ripe avocados 180ml ( cup) water


    50g ( cup) plain flour 70g ( cup) cashews, soaked
    200g (6oz) silken tofu blended with overnight
    2 tbsp almond milk 2 tbsp adobo sauce, from a can
    160g (1 cups) breadcrumbs of chipotle peppers in adobo
    1 tbsp vegan butter or marg 2 tbsp tomato paste
    tsp garlic powder 2 tsp lemon juice
    tsp onion powder Pinch salt, plus more to taste
    tsp paprika
    tsp salt 1 Put the cashews and their water in a
    tsp freshly ground black pepper blender and blend on medium for about
    Spray oil 30 seconds, then turn up to high. Blend
    until smooth and creamy
    1 Preheat oven to 230C (Gas Mark 2 Add the chipotle adobo sauce (add
    8/450F). Line a baking sheet with foil peppers only if you want it extra spicy)
    and place a wire rack on the sheet. 3 Add rest of the sauce ingredients and
    2 Slice avocados lengthwise (around blend until all sauce is combined then
    20 fries) add salt to taste.
    3 Set up three bowls: bowl 1, place the Per serving:
    cup of flour salt and pepper, bowl 2
    387 30.2g 5.9g 5.8g 2.1g 14g
    the tofu mixture, bowl 3 combine the
    kcal Fat Saturates Sugars Salt Protein
    breadcrumbs and melted butter, garlic
    powder, onion powder, paprika, salt,
    and pepper and mix well.
    4 Dip each avocado slice through all 3
    bowls ensuring to coat thoroughly with
    the breadcrumb mixture and place on
    the wire rack. Spray lightly with oil.
    5 Bake for 20-25 minutes, until the
    breadcrumbs are lightly browned. Cool
    for about 10 minutes.
    Per serving:

    213 13.3g 2.8g 1.2g 0.5g 5.0g

    kcal Fat Saturates Sugars Salt Protein

    85
    Nourishing noodles Use raw veg to create beautifully healthy plates

    S
    piralizingwhich sees vegetables According to some major food retailers, downside is that you wont have the length
    turned into long spiral-shaped sales of courgettes continue to rise-foodies or uniformity that you get with a machine.
    noodles-offers a delicious way to are putting the increase down to the Some food processors come with
    pack more nutrients into your diet. influence of trendy bloggers. The trend attachments to create ribbons, which is a
    You can spiralize your five a day using a shows no sign of abating, with other veg quick and easy method.
    machine to crank out perfect, slim pieces, that are popular for turning into noodles You can also buy specialised spiralizing
    which can then be used in place of pasta-a also seeing a spike in sales. machines, from the basic handheld to
    good way to reduce calories and carbs in a The easiest and cheapest way to give countertop horizontal or upright machines.
    dishor to liven up salads, or even in some spiralizing a go is to use a handheld Handheld machines can be fairly labour
    desserts. The noodles are a good option julienne peeler, to create thin, spaghetti intensive, and more time consuming. With
    for those with celiacs disease, or anyone like strands of veg. This is the cheapest the other machines, you can create perfect,
    avoiding wheat or gluten. option, so good for a beginner. The uniform spirals.

    linseed, add the ingredients for the 75g ( cup) cashews


    RAW COURGETTE MARINARA
    marinara sauce to a food processor and 84g ( cup) shelled hemp seeds
    Serves: 2-4 blend until a chunky mix remains. 6 tbsp raw apple cider vinegar
    2 Transfer marinara sauce to a large bowl, 1 tbsp white miso paste
    For the sauce: draining the excess juices. 1 tsp dried oregano
    1 medium-to-large tomato, roughly 3 Mix in the chia seeds and ground 1 tsp dried basil
    chopped linseed and set sauce aside for 15 3 tbsp nutritional yeast flakes
    medium red bell pepper roughly minutes.
    chopped 4 When ready to serve, add the courgette 1 Place the cashews into a food processor
    1 small handful basil leaves noodles to the marinara sauce and toss and blend until a fine powder.
    2 tbsp cold-pressed extra virgin olive until thoroughly coated. 2 Transfer cashews to a large bowl with
    oil 5 Add toppings and serve immediately. the rest of the ingredients and mix by
    1 tbsp maple syrup hand until the mixture resembles a paste.
    1 medium garlic clove, grated 3 Spread the paste onto a dehydrator
    tsp garlic powder silicone sheet in a thin layer (about 6
    tsp onion powder mm thick), evenly spaced out and with
    tsp dried basil minimum overlap, and dehydrate at
    tsp dried oregano 46C (115F) for about 3-4 hours, or until
    tsp sea salt flakes crispy. If you dont have a dehydrator,
    tsp freshly cracked black pepper spread the paste on a baking sheet lined
    1 pinch chilli flakes or chilli powder with parchment paper and bake at the
    1 tbsp chia seeds lowest oven temperature with the door
    1 tbsp ground linseed ajar. Keep an eye on it, stirring every 5-10
    minutes to make sure it doesnt burn. It
    For the noodles: will be ready in about 30 minutes, though
    1 medium-to-large courgette, thin this time can vary depending on your
    spirals oven.
    4 Taste to make sure the parmesan is
    For the toppings: RAW PARMESAN fully dry. Mould can form if any moisture
    56 fresh cherry tomatoes is left.
    56 dried tomatoes This dairy-free, salty, cheese-like 5 Store the parmesan in an airtight
    1 large handful spinach leaves crumble is delicious crumbled on container in a cool, dry place for up to 1
    2 tbsp raw parmesan noodles and pasta, soups, salads, month.
    2 tsp nutritional yeast flakes and even sandwiches. Its a wonderful
    1 small handful pine nuts, toasted alternative to traditional parmesan and Per serving:
    or raw can be used in any recipe that calls for it.
    405 29.6g 4.5g 2.1g 0.8g 21g

    kcal Fat Saturates Sugars Salt Protein


    1 Except for the chia seeds and ground Makes: 100g (1 cup)

    86
    Per serving: Recipe from Nourishing Noodles: Spiralize
    Nearly 100 Plant-Based Recipes for Zoodles,
    386 26.9g 3.0g 9.4g 1.1g 14g Ribbons, and Other Vegetable Spirals by Chris
    kcal Fat Saturates Sugars Salt Protein Anca, published by Race Point Publishing
    (14.99), is out now. Photography by Chris Anca.

    87
    ns &
    Specialreport

    Vegavitamin B12 Dr Justine Butler, senior


    researcher and writer at
    Viva! Health, presents a no
    nonsense guide to this often
    misunderstood vitamin

    E
    verybody needs a regular eating food from the ground that had of B12 (cyanocobalamin) producing
    source of vitamin B12: it B12-producing bacteria on it. The B12 more than 10 tonnes per year. Over
    helps us maintain healthy on their food was then taken up into half of this is used for animal feed
    nerve cells and produce the cells in their bodies, which is how which makes the B12-argument for
    DNA, the bodys genetic material. it ends up in red meat, fish, poultry, eating animal products invalid. You
    It works closely with folate to help eggs and dairy products. could just cut out the middleman and
    make red blood cells and to help iron Vitamin B12 is also produced get your B12 straight from the source,
    work better in the body. Folate and commercially in large vats where its easier to absorb that way too.
    B12 also work together to support our bacterial cultures are grown for its
    immune function and mood. extraction. This type of B12 is used WHAT HAPPENS IF WE DONT
    The difficulty of getting enough in fortified foods: yeast extracts,
    B12 is often used as an argument margarines, breakfast cereals, plant GET ENOUGH?
    against veganism. For vegans this milks and B12 supplements. In B12 deficiency can lead to serious
    means making sure you eat enough modern society, food production is health problems, especially in the
    fortified foods and/or taking a far more sanitised with fruit and very young. Symptoms include:
    supplement. However, despite the vegetables washed in chlorine for extreme tiredness, lack of energy,
    warnings, vegans may actually sale in supermarkets. This removes pins and needles, muscle weakness,
    have an advantage over meat and the B12-producing bacteria so vegans depression and cognitive problems
    dairy-eaters when it comes to this must obtain vitamin B12 from such as impaired memory,
    important vitamin. fortified foods and/or supplements. understanding and judgement. A lack
    Similarly, modern factory farming of B12 can lead to a raised level of
    CAN YOU EXPLAIN A BIT MORE methods have changed the nature of the amino acid homocysteine which
    the food farmed animals eat, meaning has been linked to heart disease; this
    ABOUT B12? that cattle and sheep now need B12 can affect meat-eaters, vegetarians
    Vitamin B12 is made by bacteria in supplements too! France accounts and vegans. You can easily be tested
    the soil and water. Traditionally, for 80 per cent of world production by your doctor and a B12 deficiency
    farmed animals got their B12 from of the most widely produced form may be treated with supplements or a

    88
    Specialreport
    bacteria. Our ability to separate
    course of injections.
    B12 from animal protein declines
    with age; up to 40 per cent of the
    OK-SO HOW MUCH DO WE UKs meat-eating elderly population
    suffers from low B12 due to a drop in
    NEED? their ability to absorb it. In fact, mild
    B12 is a water-soluble vitamin that to moderate deficiency is common
    can be stored for years in the liver. in industrialised countries despite
    Excess amounts leave the body in the fact that a typical western diet
    the urine. We dont need much; the provides around 5-7g of B12 per
    UK government recommends 1.5g day. The most common causes of B12 VARIATIONS ON A THEME
    (micrograms) per day and in the US, deficiency in the UK are:
    they recommend 2.4g. One recent There are a number of
    study suggested the ideal intake lies Loss of intrinsic factor-a substance different forms of B12:
    between 4-7g per day, while another produced in the stomach required for
    suggests a daily intake of 6-10g. absorption. Cyanocobalamin is a cheap and
    Last year, the European Food Safety stable inactive form used to fortify
    Authority set a new adequate intake A decline in the amount of acid infant formula, breakfast cereals,
    level for B12 of 4g per day. Erring produced in the stomach-this mainly vitamin drinks, plant milks and vegan
    on the side of caution, Viva!Health affects B12 absorption from meat. meat replacements, as well as animal
    recommends an intake of 5g per day and fish feed. It is called inactive
    from fortified foods with the regular because it needs to be converted into
    use of supplements to ensure topping an active form to work in the body.
    Plant foods, Tablets typically contain doses from
    this up. This is particularly important
    fermented soya foods as low as 2.5g up to 1,000g.
    for children too.
    seaweeds and apricots
    The Department of Health
    do not provide a reliable Hydroxocobalamin is an injectable
    says you should be able to
    source of B12. Until plant form of vitamin B12 that is given
    get all the vitamin B12 you
    foods said to provide B12 are when there are problems with
    need by eating a varied
    shown consistently to absorption. In the UK 1,000 g per
    and balanced diet but
    correct B12 deficiency, dose is generally used.
    cautions that if
    vegans should not rely on
    you take vitamin Methylcobalamin is an active
    them for vitamin B12.
    B12 supplements, form of vitamin B12. It costs more
    you should not take too much and is not so stable which is why it is
    because this could be harmful. They provided in higher doses from 500-
    say that taking 2,000g or less a day 2,000g and needs to be stored away
    of vitamin B12 in supplements is Studies suggest that the from light.
    unlikely to cause any harm. bioavailability of B12 from meat is
    lower than previously thought. This Adenosylcobalaminone another
    may be because of losses incurred active form of vitamin B12, available
    B12 ABSORPTION in cooking or difficulty the body as a supplement that needs to be
    The B12 found in meat and other has releasing B12 bound to animal stored away from light.
    animal foods is bound to protein, protein. Either way, meat is not the
    so it is more difficult to absorb than best source of B12 and you are better Taken together, hydroxocobalamin
    unbound free B12 produced by off getting it from fortified foods and/ may be better for treatment by
    or supplements. injection. Methylcobalamin and
    The US Institute cyanocobalamin show very similar
    of Medicine of the effects in the body, but on balance,
    National Academy cyanocobalamin may be superior
    of Sciences as a supplement because of its
    recommends that stability. US physician, author
    all adults over 50 and internationally recognised
    years (including speaker on public health issues, Dr
    meat-eaters) obtain Michael Greger says: Unless youre
    B12 from vitamin a smoker or have kidney failure,
    supplements or cyanocobalamin should be fine.
    fortified foods Thats what I take!
    because of the high

    89
    Specialreport

    incidence of impaired absorption of


    B12 from animal foods in this age
    group. It could be that some vegans
    have a heads-up on B12 as they
    routinely include a supplement or
    fortified foods in their diet.
    Vitamin B12 absorption can be
    reduced by a number of other
    factors: poor functioning kidneys;
    the diabetes drug Metformin and
    proton pump inhibitors (PPIs) which
    inhibit the production of stomach
    acid; nitric oxide in cigarette smoke;
    nitrous oxide (laughing gas) used
    for anaesthesia or recreational use
    and heating food and drink in a
    microwave or other forms of cooking.
    B12 intakes among vegans appear
    to be increasing, reflecting the
    increase in the number of B12-
    fortified products available as well as
    a raised awareness. This will provide
    an advantage for vegans in later
    THE VITAMIN B12 CONTENT OF SELECTED FOODS
    life who are used to including B12
    in their diet. It may be that vegans Meridian Yeast Extract (4g serving-enough for one slice of toast) 2.8
    who routinely consume B12-fortified Soya milk - Alpro Soya Original (200ml) 2.5
    foods and supplements are less
    Marigold Engevita with Added B12 Yeast Flakes (5g) 2.2
    likely to experience age-related B12
    deficiencies later in life. Koko long-life dairy free coconut drink (200ml) 0.8
    Alpro Simply Plain Yoghurt 0.6
    For more information on B12 and vegan
    nutrition go to: vivahealth.org.uk Fortified cereal* (40g) 0.8
    Marmite (4g serving - enough for one slice of toast) 0.6
    Vecon Vegetable Stock (1tsp/5g) 0.5
    Pure Soya margarine (10g) 0.5
    Alpro Heavenly Velvet Vanilla Dessert (125g pot) 0.3

    Note that some of the organic versions of these products are not fortified
    with B12.

    *Many cereals fortified with B12 also contain vitamin D (D3) from lanolin,
    a substance obtained from sheeps wool. At the time of writing, Tesco Malt
    Wheats, Sainsburys Wholegrain Malties and Waitrose Malted Wheats all
    contain 2.1g of B12 per 100g and no vitamin D, so are suitable for vegans.
    Kelloggs only use D3 at the moment but are looking into the possibility of
    using D2, which is suitable for vegans.

    It is quite easy to ensure your 5g of B12 per day by including certain foods
    regularly in the diet; cereal with plant milk, yeast extract, vegan spread,
    Vecon stock in soups and stews, a generous sprinkle of yeast flakes on your
    dinner and soya yoghurts or desserts occasionally. Of course, you need to
    ensure these foods are the fortified varieties. Topping up once or twice a
    week with a supplement is a good safety net to really ensure you are getting
    enough B12.

    90
    93
    KIDS IN THE KITCHEN
    These delicious recipes are an easy way to get children to enjoy fruit and veg

    Top tip
    For a more nutritious
    and substantial shake, try
    adding 1 tablespoon of
    protein powder (from peas,
    hemp seeds, brown
    rice or whey).

    92
    Deliciousdrinks
    BANANA SNICKERS SHAKE
    Serves: 2

    2 frozen bananas
    4 tbsp peanut butter*
    2 tbsp cacao powder
    pinch sea salt
    250 ml (8 fl oz/1 cup) filtered water

    1 Put all of the ingredients in a blender


    and blend on a high speed until
    completely smooth. Taste and adjust
    the saltiness to your liking, by adding
    more salt if necessary.
    2 Pour into two medium-sized glass
    bottles (one of which is featured in
    the photo) and serve with straws.

    * Choose a quality peanut butter brand


    that contains only toasted (or raw) organic
    peanuts and salt. Avoid those with
    hydrogenated oils, refined sugar and other
    additives.
    Per serving:

    370 19.6g 8.2g 26.9g 1.1g 8.8g

    kcal Fat Saturates Sugars Salt Protein

    KIDS GREENIE
    A trick to get children to eat more
    vegetables is to add them to smoothies.
    Blending vegetables with sweeter
    flavours disguises their taste and
    makes them more appealing. Frozen
    vegetables are the best option as they
    are milder in taste and often actually
    contain more nutrients than fresh
    vegetables (because they are frozen
    directly after being picked). Other
    plus sides are that they are generally
    cheaper, available all year round and
    obviously have a much longer shelf Serves: 2 or 4 small servings 1 Roughly chop the banana and add it
    life. This green smoothie contains both to a blender along with the rest of the
    broccoli and peas, yet has a sweet and 1 ripe banana, peeled ingredients.
    fruity flavour due to the banana and a 50g (2oz/ cup) frozen 2 Blend on a high speed until
    kick of freshness from the orange juice broccoli florets completely smooth.
    and ginger. We created this recipe to 50g (2oz/ cup) frozen peas 3 Pour into two medium-sized glass
    be child-friendly, but it is just as good 1 tbsp linseeds bottles or four small ones and serve
    for any adults who want to incorporate tsp fresh ginger, grated with straws.
    more vegetables into their lives. (or tsp ground ginger)
    250 ml (8 fl oz/1 cup) freshly
    Per serving: squeezed orange juice
    (unsweetened and not from
    167 2.4g 0.3g 25.3g 0.0g 5.1g Green Kitchen Smoothies: Healthy and colourful
    concentrate or from approx smoothies for every day by David Frenkiel and Luise
    kcal Fat Saturates Sugars Salt Protein
    3 oranges) Vindahl (Hardie Grant, 15.00)

    93
    DELICIOUS DRINKS
    Pack in maximum nutrients in liquid form

    SADHANA WAKE-UP CALL 1 whole lemon (including the peel,


    if the lemon is organic), quartered
    Part of your daily sadhana, on waking, 2.5 cm (1 inch) knob of fresh turmeric,
    and before yoga practice, drink one of peeled and chopped
    these to flush out your system, rehydrate your 120 g (4 oz/1 cup) chopped apple
    body, kick-start your metabolism and prepare pinch of cayenne pepper
    you for the day. 250 ml (9 fl oz/1 cup) water

    Recipe from Naked Vegan by Maz Valcorza, Pass all the ingredients through a cold-press
    Murdoch Book (14.99) juicer, adding the water last.

    94
    Deliciousdrinks

    CELERY, SPINACH
    AND CUCUMBER JUICE

    Boost your nutrient intake with this


    super green juice. Enjoy in the morning
    for a healthy start to the day or in the
    evening to help with a good nights
    sleep as celery contains the chemical
    serotonin, one of the most important
    brain chemicals, or neurotransmitters,
    for regulating the sleep/wake cycle.

    Serves: 1
    Preparation time: 5 minutes each

    1 cucumber
    5 sticks of celery
    2 apples
    1 bag Fresh & Naked baby spinach
    leaves
    1 lime
    1 tsp maple syrup

    1 Chop the cucumber, celery and apple


    into chunks.
    2 Put everything through a juicer
    then chill in the fridge. Stir well before
    serving.
    Recipe from www.lovethecrunch.com

    Per serving:

    298 4.0g 0.3g 40.9g 0.7g 13g

    kcal Fat Saturates Sugars Salt Protein

    95
    Vegan
    pavlova

    96
    Somethingsweet
    VEGAN PAVLOVA
    MERINGUE TOWER
    Serves: 4-6

    Liquid from 1 x 400g tin (160ml)


    of chickpeas
    125g/ cup caster sugar (zylitol)

    To layer and top your pavlova:


    4 x 400ml/54 fl oz tins of full-fat
    coconut milk (refrigerated overnight)
    2 tsp vanilla extract
    soft fruit of your choice
    few mint leaves

    1 Preheat the oven to 110C (Gas Mark


    /225F)
    2 In a clean bowl, whisk the chickpea
    liquid for 10 minutes, using an electric
    hand whisk. It will become thick, stiff
    and creamy, with soft peaks.
    3 Sprinkle in the caster sugar and
    keep whisking, adding the sugar into
    the mixture for a further 5 minutes.
    4 Get out two baking trays. Using the
    base of a 23cm springform tin, draw a
    circle on a sheet of baking parchment.
    Draw a second circle beside it. You
    should be able to draw two circles on
    each baking tray. Altogether youll draw
    four circles.
    5 Spoon the meringue mix to fill
    your marked circles, then put the two
    baking trays into the preheated oven for
    2 hours.
    6 When they are ready, take them
    out, leave to cool for 40 minutes,
    and carefully peel off the baking
    parchment.
    7 Skim the cream from the top of
    each tin of coconut milk. Put into a
    bowl and add the vanilla extract and 2
    tablespoons of the clear coconut milk
    from the cans. Whisk with an electric
    whisk for 1 minute to bring it all
    together and remove any lumps.
    8 Place your base layer of meringue
    on a flat plate and spread with a layer
    of coconut cream. Top with fruit of your
    choice (For example; fresh raspberries,
    strawberries, passion fruit, kiwi,
    and mango).
    9 Repeat until you are left with a last
    Recipe taken from David & Stephen Flynns The
    layer of meringue to put on top, top World of the Happy Pear (Penguin, 2nd June 2016).
    with some coconut cream, decorate Photography by Alistair Richardson
    with some fruit and mint leaves.

    97
    Top tip
    Chocolate Ganache
    is wickedly good on
    these brownies.

    Per serving:

    Recipe from YumUniverse (BenBella Books; 92 2.6g 0.9g 9.9g 0.2g 2.2g
    October 2014) is attached. The book and kcal Fat Saturates Sugars Salt Protein
    photography are both by Heather Crosby.

    98
    Somethingsweet
    CRAZY BROWNIES 1 Preheat oven to 180C (Gas Mark
    4/350F) Line an 8 x 8 brownie pan
    These brownies are incredible. They with parchment paper.
    are fudgy, dense and sweet. Make them 2 Using a small or mini food processor,
    and see whether your family can even puree the beans, dates, potato, tahini,
    GUESS whats in them. and coconut butter until smooth, and
    then add the maple syrup and milk and
    Makes: 16 brownies puree again.
    3 If your processor is large enough to
    130g ( cup) kidney beans hold the remaining ingredients, add the
    90g ( cup) pitted dates cocoa powder, coconut sugar, arrowroot
    100g ( cup) peeled, precooked, powder, vanilla bean powder, baking
    and cooled white or red potato powder, baking soda, and sea salt to the
    2 tbsp tahini or nut butter processor and puree until combined.
    2 tbsp coconut butter (If your processor is too small, transfer
    cup/65ml pure maple syrup the date mixture to a bowl, and use a
    3 tablespoons non-dairy milk spoon or spatula to incorporate the dry
    cup/50g plus 2 tbsp cocoa powder ingredients.) Stir in the chocolate chips.
    cup/110g coconut sugar 4 Transfer the mixture to the brownie
    2 tbsp arrowroot powder pan, and spread evenly with a spatula.
    1 tsp vanilla bean powder or 1 tsp Bake for 2224 minutes (the brownies
    pure vanilla extract will continue to firm with cooling,
    tsp baking powder and are more fudgy with less baking,
    tsp baking soda so dont overbake). Remove, let cool
    tsp sea salt completely, frost if desired (see note),
    3 tbsp non-dairy chocolate chips and cut into squares.

    Refrigerate until completely chilled,


    Chocolate Ganache then use for spreading between NOTES
    cookies for cookie sandwiches, as a
    This is a ridiculously simple way thick frosting for cakes or brownies, Potatoes: Potatoes add moisture and
    to make a thick chocolate ganache or if kept thicker you can roll into density when combined with the
    beans (without too much 'beany'
    that can be used for cakes, brownies, truffles and then dust with cocoa
    flavour from using just beans). If you
    or cookies, or kept thicker for powder, coconut sugar, coconut, etc. dont have cooked potato, substitute
    truffles. 20g ( cup) of potato starch and
    Serving Suggestion: Make a single increase the milk to 5 tablespoons.
    Makes: just under 170ml ( cup) batch for a thin layer of ganache to
    for single batch, just under 350ml frost crazy brownies. Double up for Nut-Free Option/Tahini: I have
    (1 cups) for double batch a thicker layer (and use extra for designed these brownies to be
    scooping mini truffles). nut-free; however, if you dont have
    Single Batch: nut allergies you can substitute a nut
    60g ( cup) coconut butter butter, like macadamia or almond
    3 tbsp cocoa powder butter. I use a good-quality tahini in this
    recipe, which has a mellow, flavour
    2 pinches sea salt
    and smooth, liquid texture. If you
    3-3 tbsp nondairy milk have a dense tahini that tastes bitter,
    3 tbsp pure maple syrup I recommend the nut butter swap.
    If using a nut butter that is thick or
    1 In a small saucepan, combine the dense you may need to add another
    coconut butter, cocoa powder, sea 1 tablespoon of non-dairy milk.
    salt, milk, and maple syrup over very
    low heat. Whisk through until the Coconut Butter: If you dont have
    coconut butter is melted and all the coconut butter, you can substitute
    ingredients are smooth. another 1 tablespoons of a nut butter
    like macadamia, almond, or cashew, or
    more tahini, but only if its mellow tasting.
    2 Transfer to a glass dish to let cool.

    99
    COV ER
    R ECIPE

    Divine Vegan Desserts by Lisa


    Fabry, Grub street publishing

    100
    Somethingsweet
    BLACK FOREST GATEAUX macadamia fudge crumble crust, put
    the macadamias, cacao powder, carob Raw chocolate
    If theres one dessert thats going powder, vanilla seeds and salt in a food
    to convince the wary that raw food can processor and blend to crumbs. 40g ( cup) cacao butter
    2 tbsp agave nectar
    be decadent and delicious, this is it. It
    40g ( cup) raw cacao powder
    does take a bit of time to put together, 3 Add the dates and agave nectar and
    but-for a celebratory feast-it's worth it. process until the mixture starts to come
    1 Melt the cacao butter in a glass
    There are lots of stages so read through together in a ball. Divide the mixture in
    bowl in a dehydrator, or set over
    the recipe carefully before you start, two. Press half into the base of an 18 cm
    another bowl of hot water. When it
    and remember to leave enough time for (7) loose-bottomed cake tin, with sides
    is melted, stir in the agave nectar,
    soaking and chilling. at least 10 cm (4) deep.Reserve the
    then add the cacao powder and mix
    other half in the fridge.
    well. If the mixture starts to stiffen
    Serves: 12
    up, dont panic. This can happen
    4 For the chocolate-hazelnut mousse,
    but, unlike ordinary chocolate, raw
    1 batch raw chocolate first make the hazelnut milk. This isnt
    chocolate can be rescued. Simply
    1 batch cashew cream as hard as it sounds. Just blend the
    put the bowl back in the dehydrator
    batch raw chocolate sauce soaked hazelnuts with the water at high
    or over a bowl of hot water for a
    About 225g (1 cup) fresh black speed until the nuts are as fine as they
    few minutes, then whisk until it
    cherries, halved and pitted will go. Then strain the mixture into a
    becomes smooth and glossy again.
    6-8 whole cherries, for decoration large jug or bowl through some muslin
    2 Pour into chosen moulds and put
    Macadamia fudge crumble crust or cheesecloth if you have it, or a fine
    in the freezer to set. Store in the
    200g (1 cups) macadamias sieve. Squeeze to get as much milk out
    fridge or freezer.
    30g ( cup) cacao powder as you can, and discard the nut fibre.
    2 tbsp carob powder
    seeds of 1 vanilla bean 5 Put the cacao, carob, vanilla seeds,
    Cashew Cream
    pinch of salt dates, maple syrup and salt in the Makes: 250ml (about 1 cup)
    100g ( cup) medjool dates, chopped blender, and add the hazelnut milk
    140g (1 cup) cashews, soaked for
    1 tbsp agave nectar gradually as you blend. When the
    an hour or two
    mixture is smooth and you have added 2 tbsp agave nectar
    Chocolate-hazelnut mousse: all the milk, add the lecithin, coconut oil 125 ml ( cup) water
    140g (1 cup) hazelnuts, soaked and psyllium powder with the blender seeds of 1 vanilla bean
    375 ml (1 cups) water still running. pinch of salt
    30g ( cup) cacao powder 1 tbsp coconut oil, melted
    2 tbsp carob powder 6 Pour the mousse into the cake tin.
    seeds of 1 vanilla bean Chill until set. Spread the halved, 1 Put the cashews, agave nectar,
    100g ( cup) medjool dates, chopped pitted cherries over the top of the water, vanilla seeds and salt in
    2 tbsp maple syrup mousse, then pour the cashew cream a blender and blend until very
    pinch of salt over the cherries. Break the remaining smooth. Leave the motor running
    1 tbsp soy lecithin macadamia fudge crumble crust into as you add the coconut oil. Chill.
    60 ml ( cup) coconut oil small pieces with your fingers and
    1 tsp psyllium powder sprinkle over the top of the cake. Drizzle Raw Chocolate Sauce
    the chocolate sauce over the crumble. Makes: 60ml ( cup)
    1 A couple of hours before youre ready
    to start, soak the cashews for the cream 7 Break the raw chocolate into chunks 30g ( cup) raw cacao
    and the hazelnuts for the filling. Then and poke in the cake. Decorate with tiny pinch of cinnamon
    assemble all your ingredients in the the whole cherries. Set in the freezer tiny pinch of salt
    order youll need them. I recommend for at least an hour or chill in the fridge 2 tbsp maple syrup or agave nectar
    making the chocolate, cashew cream overnight. tsp vanilla extract
    and chocolate sauce first, then the 1-3 tbsp water
    crumble crust and the hazelnut filling 8 When you are ready to serve, carefully
    and finally assemble everything. push the base of the cake tin up. 1 Mix the cacao, cinnamon and salt.
    Depending on the thickness of your Stir the syrup into the cacao mixture
    2 Mix up a batch of raw chocolate and mousse and cream, and how long you little by little until it forms a smooth
    spread it thinly on a tray lined with have left the gateau to chill, it may paste. Add the vanilla. Add water
    baking parchment. Put in the freezer collapse a little as you remove the until it is the texture you require.
    to set. Make the cashew cream and the sleeve, but it wont matter, it will This keeps for ages in the fridge.
    raw chocolate sauce and chill. For the taste divine.

    101
    PINK MELON WITH MARINATED 1 Mix the blueberries with the orange
    BERRYWORLD BLUEBERRIES juice and liqueur and a few shredded
    mint leaves. Leave to marinate and
    This pretty dessert is very quick chill for 1-2 hours.
    as well as being low in fat and rich in 2 Cut the melons in half horizontally.
    vitamins. Replace the alcohol with Scoop out and discard the seeds.
    lime juice or elderflower cordial if 3 Serve the melon halves filled with
    you wish. fruit or serve in segments with the
    fruit poured over. Add a little extra
    1 small ripe Charantais melon, chilled liqueur for special occasions.
    175g/ 1 cups blueberries
    Recipe content and imagery from
    Juice of 1 orange www.berryworld.com
    Kirsch or Cointreau Per serving: kcal 343, Fat Trace, Saturates Trace,
    Fresh mint leaves Sugars 69.4g, Salt Trace

    102
    Somethingsweet

    2-MINUTE HEALTHY 2 Once frozen, put the bananas in a


    ICE CREAM food processor and process until
    you have reached an ice cream
    Did you know that when a frozen consistency, stopping the processor
    banana is blended, it takes on the at intervals to scrape down the sides.
    consistency of ice cream? If you At first the bananas will crumble, but
    havent tried this before then your keep going and you will achieve a
    desserts are about to be transformed. creamy consistency similar to soft-
    whip ice cream. Mix in the additional
    Serves: 2 ingredients of your choice.

    2 ripe bananas, peeled and sliced 3 If you like your ice cream really soft,
    it can be served immediately,
    Optional additions: otherwise transfer to an airtight
    1 tbsp cocoa powder container and place in the freezer
    1 tbsp peanut butter until set firm.
    frozen strawberries
    chunks of dark chocolate

    1 Ideally, start the day before you want Edited recipes from Hungry Healthy Happy:
    to serve your ice cream. Place the How to nourish your body without giving up the
    foods you love by Dannii Martin, photography by
    peeled and sliced bananas in a freezer Jacqui Melville (Jacqui Small, 20), out now.
    bag. Transfer to the freezer and freeze
    for at least 3 hours, though, for best Per serving: Fat 0.3g, Saturates 0.1g,
    results, overnight is preferable. Sugars 21g, Salt 0g, Protein 1.2g

    103
    Per serving:

    254 20.4g 3.4g 8.2g 0.0g 6.2g

    kcal Fat Saturates Sugars Salt Protein

    104
    Somethingsweet

    BANANARAMA CUPCAKES
    Rich in nutrients and utterly
    delicious, these dainty cupcakes
    are a super-charged sweet snack.
    The cupcakes will keep in an airtight
    container in the fridge for 5 days, or
    can be frosted and frozen for several
    months.

    Makes: 24

    155g (5oz/1 cup) activated cashew nuts


    100g (3 oz/1 cup) activated walnuts
    310g (11 oz/2 cups) activated almonds
    125ml (4 fl oz/ cup) coconut nectar
    2 tsp vanilla powder or vanilla extract
    45g (1 oz/ cup) dried bananas,
    chopped
    banana, mashed
    1 tbsp lemon juice

    For the Macadamia


    and banana frosting
    160g (5 oz/1 cup) activated
    macadamia nuts
    3 tbsp cold-pressed extra virgin
    coconut oil
    4 tbsp coconut nectar
    1 banana, mashed
    1 tsp ground cinnamon

    For the topping


    Fresh banana slices

    1 Using a high-speed blender, and working


    in separate batches, grind the cashews,
    walnuts and almonds into a flour, tipping
    each batch into a mixing bowl.
    2 Add the ground nuts to a food processor.
    Add the coconut nectar, vanilla powder,
    dried banana, mashed banana and lemon
    juice, then pulse to the consistency of a
    moist cake. The mixture should bind to
    itself when pressed together between your
    fingers.
    3 Press the mixture into 24 mini cupcake
    tins lined with plastic wrap, or into 24 mini
    silicone cupcake moulds, then turn the
    cupcakes out onto a clean, flat surface.
    4 Blend all the frosting ingredients in a
    high-speed blender until smooth. Pop
    into a piping (icing) bag and pipe onto the
    cupcakes. Top each cupcake with a piece
    of banana just before serving.
    Recipe from Naked Vegan by Maz Valcorza,
    Murdoch Book (14.99)

    105
    Per serving:

    128 9.4g 6.6g 4.8g 0.2g 1.6g

    kcal Fat Saturates Sugars Salt Protein

    106
    Somethingsweet

    PUFFED QUINOA AND 1 Put the dates, coconut oil, date syrup
    and vanilla extract into a blender and
    BUCKWHEAT GRANOLA BITES
    blitz until it forms a nice thick paste- the
    These are so delicious and perfect mixture may separate, but dont worry
    for a sweet treat. I like to keep them in about this.
    the fridge or freezer for a rainy day so 2 Transfer the mixture to a bowl and
    that I always have something to enjoy if add the remaining ingredients. Stir until
    I get a sweet craving. really well combined.
    3 Line a 20 30cm baking tray with
    Makes: 12-15 bites baking parchment and press the mixture
    into it so it is about 3cm thick-it will hold
    140g (1 cup) dates, stones removed its shape, so dont worry if it doesn't fill
    85g ( cup) coconut oil, at room temp the tray.
    1 tbsp date syrup 4 Put into the fridge to set for 1-2
    tsp vanilla extract hours. Remove from the fridge and cut
    20g ( cup) puffed quinoa into little bite-sized cubes. Store in an
    40g ( cup) whole buckwheat groats airtight container for up to 2 weeks, or
    50g ( cup) shelled pistachios a month in the freezer.
    A generous pinch of Himalayan pink salt

    Recipe taken from Honestly Healthy


    in a Hurry, published by Hodder &
    Stoughton 25. Natasha Corrett.
    Photographs by Lisa Linder

    107
    175g (6 oz) cashews Do not process until smooth, as the
    APRICOT VANILLA
    150g (5 oz) dried apricots texture helps the bars hold together.
    CASHEW BARS 25g (1 oz) pitted Medjool dates 3 Transfer the mixture to the prepared
    Need something to carry you from 1 tbsp cashew butter loaf tin and use a sheet of baking
    the office to your evening workout and 1 tsp pure vanilla extract paper on top to press and flatten
    the meetings in-between? Try these pinch of sea salt evenly using the palm of your hand.
    grain-free bars for sustaining, slow- shredded coconut to top (optional) 4 Sprinkle the crushed nuts on top,
    release energy. A mixture of sweet then cover the pan with baking paper
    dates, crunchy nuts and smooth nut 1 Line a 23 x 12.5-cm (9 x 5-in) loaf tin or cling film. Place the covered bars in
    butter makes the perfect whole food with baking paper. the fridge for 1 hour before slicing into
    base with added nutrients-and flavour 2 Place the nuts in a food processor 8 individual bars. Store up to to 5 days
    -from spices and dried fruits. and pulse until finely chopped, with in an airtight container in the fridge or
    some small chunks remaining. Add 1 month in the freezer.
    Makes: 8 bars the rest of the ingredients, except the
    Edited recipes from Whole Food Energy: 200 all
    nuts for topping, and pulse until the natural recipes to prepare, refuel and recover by
    ingredients start to stick together. Elise Museles (Apple Press, 14.99), out now.

    Per serving:

    180 11.3g 2.2g 10.0g 0.3g 5.8g

    kcal Fat Saturates Sugars Salt Protein

    108
    Somethingsweet

    BLACKBERRY PIE BARS 1 Preheat oven to 190C (Gas Mark and lemon juice. Pour over the base
    5/375F.) dough in the tin. Top with the remaining
    Makes: 9 bars 2 Line an 8 inch square tin with baking dough.
    paper, leaving overhang for easy 6 Bake for 50-60 minutes, rotating
    120g ( cup, plus 1 tbsp) removal. halfway through until brown. Be sure
    granulated sugar 3 In a bowl, stir together 120g ( dough is set and fully cooked on top.
    150g (1 cups) plain flour cup) sugar, with the flour, and baking 7 Cool bars completely in tin before
    1 tsp baking powder powder. Add the coconut oil, stir until it slicing and serving.
    150g ( cup) solid coconut oil forms a crumbly mixture. Per serving:
    900g (3 -4 cups) blackberries 4 Press half of it into the pan.
    326 17.1g 13.9g 17.8g 0.2g 3.8g
    1 tbsp lemon juice 5 In a medium bowl, stir together
    kcal Fat Saturates Sugars Salt Protein
    blackberries with 1 tablespoon sugar

    109
    Somethingsweet

    MOUSSE AU CHOCOLOVE
    Top tip
    This chocolate mousse is the
    Top with some cacao nibs and fresh
    ultimate comfort food. Its easy to
    fruit if youre fancy. You can also
    digest and soothing to both body
    easily turn this into a chocolate
    and mind, thanks to a silky texture
    shake; just add more liquid to thin it
    and feel-good chemicals that boost
    out and pour into a glass. This
    endorphins and serotonin levels
    is much creamier and more
    in the brain. No need for cream or
    delicious using a nut milk,
    eggs; the avocado alone adds sultry
    particularly a homemade
    smoothness, with the addition
    cashew milk.
    of dates, vanilla, cinnamon, and
    an optional superfood boost
    from carob and mesquite that
    accentuates the chocolate flavour
    without adding sugar.

    Serves: 1 chocoholic (or 2 to 3 other


    people)

    1 large avocado
    1 Medjool date
    1 very generous tbsp raw cacao
    powder
    tsp vanilla powder or vanilla
    extract
    tsp cinnamon
    cup (50 ml) nut milk, coconut
    water, or water
    A pinch of Himalayan or sea salt
    Spread the Mousse
    Halve, pit, and scoop out the flesh
    of the avocado. Soak the date in
    au Chocolove!
    hot water until soft, then remove More variations on this classic:
    the pit and peel. Add all ingredients
    to a Vitamix (preferable) or food Mint Mousse au Chocolove
    processor and blend until smooth. Add 1-2 drops of peppermint essential oil
    and tablespoon chopped fresh mint into
    Add more liquid as needed. the mousse and blend, then garnish with
    more mint leaves.
    Recipe from Trs Green, Trs Clean, Trs
    Chic: Eat (and Live!) the New French Way with
    Mousse au Chocole
    Plant-Based, Gluten-Free Recipes for Every
    Season, copyright Rebecca Leffler, 2015. Add a pinch of cayenne pepper and
    Reprinted by permission of the publisher, The teaspoon maca powder.
    Experiment. Available wherever books are
    sold. Mousse au Chocorange
    Add 1-2 drops of orange essential oil and
    top with orange zest.

    Mousse ay Chai-Colot
    Add 1-2 drops of cinnamon bark essential
    oil and a pinch of nutmeg, cloves, ginger,
    black pepper, and cardamom. Optional:
    Add 1 teaspoon
    of lucuma powder.

    Per serving: Mousse au Chocacai


    Add 1 teaspoon of aai powder. Top
    748 63.9g 15.5g 17.6g 2.2g 7.9g
    with fresh berries and cacao nibs.
    kcal Fat Saturates Sugars Salt Protein

    110
    111
    Somethingsweet

    RAW LIME CHEESECAKE 1 Put the almonds in a food processor.


    Pulse until crumbly, then add the
    For the base: remaining base ingredients and
    70g ( cup) almonds blend until the almonds are fine and
    4 Medjool dates everything begins to stick together.
    1 tsp coconut oil 2 Line your cake tin with some baking
    Pinch Himalayan salt paper and grease with coconut oil.
    3 Add the base to the tin and press
    For the cashew cream: firmly down, put in fridge to set while
    150g (1 cup) raw cashews, you make the cashew cream.
    soaked in water overnight 4 Add the soaked cashew nuts, agave,
    2 tbsp agave lime juice, and melted coconut oil.
    Juice of 2 limes Blend until all comes together. Slowly
    100g ( cup) coconut cream add the coconut cream until smooth.
    3 tsp melted coconut oil Add the salt and lime zest and blend
    Pinch of salt further until thick. Per serving:
    Zest of 1 lime ( in the cream plus 5 Pour on top of the base. Sprinkle on
    229 17.2g 8.0g 10.9g 0.4g 5.5g
    on top) the lime zest and slices and let it set
    kcal Fat Saturates Sugars Salt Protein
    Slices of lime for decoration overnight in the fridge.

    112
    Somethingsweet

    113
    SUNDRIED TOMATOES DATES

    IDEA 1: Make a rich and IDEA 1: You can make your


    tangy dressing to liven own tasty energy balls using
    up salad. deliciously sweet dates instead of
    HOW? Take a good refined white sugar.
    handful of sundried tomatoes HOW? Take a handful of dates,
    and put in the food processor, 2 tbsp of peanut butter, 2 tbsp
    along with a clove of garlic, 4 of dessicated coconut, raw cacao
    tbsp of olive oil, 5 tbsp balsamic powder (to taste) and 5 tbsp of oats. Put all ingredients into
    vinegar, salt, pepper, and a couple of tbsp of nutritional a food processor, and pulse until it turns into a dough-like
    yeast (if desired). Blend the ingredients into a thick paste-like consistency. Roll the dough into balls.
    vinaigrette.
    IDEA 2: Smoothies can taste extra sweet if you add a couple of
    IDEA 2: You can add sundried tomatoes to a vegan carbonara as dates to the mix for an extra energy boost.
    an alternative to traditional bacon. HOW? Take a couple of pitted dates, and soak in non-dairy
    HOW? Soak a couple of handfuls of cashew nuts overnight, then milk (almond works well) for 10 minutes to soften them. Add
    blitz with a few splashes of nut milk and 2 tbsp nutritional yeast a banana and cinnamon, and blitz all the ingredients together
    until smooth and creamy. Boil spaghetti. Heat oil in frying pan, in a blender. Pour over ice to enjoy extra cool. This smoothie
    add minced garlic, handful of sundried tomatoes and cooked makes a perfect breakfast.
    spaghetti. Stir and add cashew sauce. Season well to taste and
    add parsley if desired. IDEA 3: Delicious dates become extra decadent when you stuff
    them with tasty ingredients to make perfect finger-food
    IDEA 3: Use leftover sundried tomatoes to make a sized treats.
    versatile pesto to eat on pasta, courgetti, spread HOW? Slice dates lengthways, so you can put
    on bread, in sandwiches, and as a dip. extra tasty ingredients inside. Good ideas
    HOW? Toast 4 tbsp of pine nuts in a dry include nut butters like peanut or almond,
    frying pan. Place in a food processor with a sprinkle of cinnamon, finely
    with a handful of basil, 2 cloves of chopped pistachios with a good pinch
    garlic, a good glug of olive oil, and a of dessicated coconut on top, or try
    small handful of sundried tomatoes. a more sweet/savoury mix by piling
    Blitz until soft, adding more oil until cashew cheese and chopped pecans

    Loo
    the mixture is loose enough. into the dates.

    se Ends
    TAHINI GRAM FLOUR
    Make the most of your
    IDEA 1: Make a versatile and tasty salad leftover ingredients with
    dressing with this nutty-flavoured paste. IDEA 1: Whip up super-easy onion bhajis with
    these recipe ideas this gluten-free flour and some fresh veg.
    HOW? Take 2 tbsp of good quality olive oil, and
    mix with an equal amount of apple cider vinegar. Add HOW? Mix chopped onion, spinach, dice fresh
    a tablespoon of tahini paste, and mix well. Mince one small ginger, gram flour and chilli together. Season with a pinch
    clove of garlic and add to the dressing. Season. If the dressing each of salt, turmeric, and chilli powder. Stir enough water
    is too dry, add water to loosen it up. into the mixture to create a thick batter. Deep fry golf ball-sized
    amounts in hot sunflower oil.
    IDEA 2: Make a perfect glaze for soft, tender, roasted aubergine.
    The sweetness of the veg contrasts perfectly with the slightly IDEA 2: Add gram flour to bean burgers instead of regular white.
    bitter tang of tahini. It will still bind the mixture and add the right texture, but the
    HOW? Slice your aubergine lengthways, drizzle in olive oil and flavour better complements the other ingredients.
    sprinkle with salt. Roast in a hot oven for around 20 minutes. HOW? Combine chopped onion, shredded courgette and carrot,
    The slices should be soft inside and slightly crusty on top. peas, a pinch of cumin, and gram flour. Add just enough water
    Meanwhile, saute garlic, olive oil and onion until soft. Blend to bind all the ingredients. Season with salt and pepper, and
    with unsweetened non-dairy milk, a tablespoon of tahini and shape into patties. Slowly fry in olive oil (about 5 minutes per
    a dash of agave. Season and pour over aubergine. side) and serve on a whole wheat bun.

    IDEA 3: Super-charge classic slaw with tahini. IDEA 3: Try pancakes with a twist-using gram flour you can
    HOW? Shred raw cabbage-a mandolin works best, but a sharp make a hearty, savoury cake, as suitable for dinner time as they
    knife will suffice. Add chopped spring are for the breakfast table.
    onions, chopped peanuts, and HOW? Mix equal amounts of gram flour and water. Add a good
    shredded carrot. Mix in a large tsp of bicarbonate of soda, cumin, garlic powder, salt and
    bowl. In a blender, combine pepper to taste. Add any raw veg in the quantities you like-
    white wine vinegar, tahini, onion, mushroom, red peppers, kale, and broccoli work well.
    garlic, fresh ginger, soy sauce, Mix well and cook in an oiled frying pan for around 5 minutes on
    olive oil, and vegan mayo. each side. Works well with mashed avocado, hummus, or salsa
    Blend and mix with raw veg. on the side.

    70
    114

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