Vegan Food Living April 2017

Win a Judge Sorbet Maker worth 100 ree!
VEGAN
FBEAUTY &
V E G A N F O O D & L I V I N G A P R I L 2 017
SKINCARE MAG
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&LIVI NG
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APRIL 2017
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plant-based
RECIPES
FREE VEGAN BEAUTY

RAISE A GLASS
Is your favourite
alcoholic drink
& SKINCARE MINI MAG
really vegan?
Discover ingredients
W W W.V E G A N F O O DA N D L I V I N G .C O M
that 23
helpWHAT
to TO EAT FOR HEALTHY SKIN & HAIR
balance
RECIPES FOR HOMEMADE BEAUTY PRODUCTS
your hormones
Adapt non-vegan
recipes with miracle
egg replacements
Blueberry
cheesecake p22
speedy suppers
COOK DELICIOUS DISHES
09
09
IN UNDER 15 MINS!
9 772398 256000
9 772398 256000
WHAT DO YOU EAT? MAKE YOUR OWN Vitamin K focus

How to answer common Indulgent vegan Eco fashion APRIL 2017
VEGAN FOOD
questions about going vegan cream eggs!

& LIVING
Caribbean food PRICE 4.99
Love your tofu?
Go on, give it
a good squeeze!
Tofu absorbs much more flavour if you squeeze the water out first.
Its a breeze with our tofu press and will take your tofu dishes
to the next level!
3 simple steps: To buy a tofu press

1. Place the tofu in the inner tub
2. Pull the elastic bands down over or to find out more go to
the hooks and leave in the fridge
3. Remove pressed tofu and enjoy www.tofuture.com
W E LCO M E
Welcome People are often confused by what veganism really means

and dont realise that our ethics extend beyond the food we
consume to every single aspect of our lives. From food and
fashion to beauty and cleaning products, its no surprise that
people accuse us of constantly mentioning the fact that we are
vegan, when being vegan impacts almost everything we do
not that wed have it any other way of course!
Theres no denying that the environment and animal-rights
issues are inextricably linked, and many people have been shifting towards a more
ethical vegan diet that is better for their health, the animals and the planet in a bid
to tackle these issues. However, excitingly, we are now on the brink of a clothing
revolution as these attitudes to conscious consumption are now extending to
fashion too. Uncovering the truth of the fashion industry and its reality for animals
and the environment is vital in helping consumers understand the impact of their
choices, so we take a look into the conscious clothing industry on page 117.
If you fancy doing a spot of baking this month, take a look at our article on page
98 that will tell you everything you need to know about egg replacements. From
beans to tofu, you wont believe how easy it is to substitute eggs and create a cake
that Mary Berry would be proud of! We also show you how to whip up delicious
dishes in just 15 minutes (p40), as well as taking a look at the booming vegan beer
industry (p66) to help you find your perfect tipple. See you next month!
Rachel Smith
STAR
Get in touch BUY
Facebook
Find us at www.facebook.
com/veganfoodandliving
Twitter
Go to www.twitter.com
and search for
@veganfoodliving
Alternatively email
rachel.smith@anthem- Subscribe
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I N T H I S I S S U E
April
Contents
Discover the secrets of healthy and
nutritious vegan living
40
Easter recipes p14 F E AT U R E S
Suffering in plain sight................................. 28
How to answer common questions ....... 38
Vegan in 15 minutes .................................... 40
Falafels ........................................................... 54
Dips ................................................................ 58
Enjoy a conscious tipple ............................ 66
Caribbean cooking ...................................... 70
Handling hormones .................................... 86
From the veggie patch ................................ 90
Nutritional nuts ........................................... 94
Baking alternatives to eggs and oil .......... 98
Top tips for building lean muscle ........... 114
Clothing with a conscience ..................... 116
Vegan guide to Barcelona ........................ 118
66
E V E RY I S S U E
Whats cooking ...............................................8
Subscribe to Vegan Food & Living .............. 30
Win! A Judge Sorbet Maker ...................... 32
My vegan life... Jonathan Petrides ............. 44
Buy beer! ....................................................... 69
Ask the experts ......................................... 112
In the kitchen with Rhys Tivey ............... 122
86
4 VEGAN FOOD & LIVING APRIL

Breakfast p33
Baking p105 Midweek p61
54 69
Lunchtime p45 70
On the cover
p32
p14
p66
p86
p98
p40
Weekend p75
p38 p16 p93, 116,
70
VEGAN FOOD & LIVING APRIL 5

I N D E X
RECIPE FINDER VeganFood & L I V I N G
Easter
14 Asian mushroom Wellington
63 Pepper, pea and mushroom paella
64 Broccoli and smoked tofu quinoa
65 Vietnamese vegetable pho
65 Asian vegetable broth
Anthem Publishing Ltd, Suite 6,
Piccadilly House, London Road,
Bath BA1 6PL
Tel +44 (0) 1225 489985
Caribbean
16 Bristol Easter biscuits
16 Easter creme eggs PUBLISHER Sally FitzGerald
18 Easter pull-apart bread sally.fitzgerald@anthem-publishing.com
18 Orange glazed tempeh tacos 71 Beachside fish tacos CONTENT EDITOR Rachel Smith
20 Easter nests sea salt caramel eggs 73 Caribbean sushi tamarind eel sauce rachel.smith@anthem-publishing.com
20 Cookie dough Easter eggs 73 Jamaican jerk seasoning
ART EDITOR Rob Eyres
22 Fruity peeps 74 Rum cake
Weekend
rob.eyres@anthem-publishing.com
22 Blueberry cheesecake
24 Raw carrot cakes PRODUCTION EDITOR Bob Wade
24 Chocolate chip Easter bun brownie ADVERTISING SALES EXECUTIVE
26 Aubergine teriyaki sushi 76 Buffalo cauliflower bites
Breakfast
Sam Willis
77 Potato leek crostini sam.willis@anthem-publishing.com
77 Butternut squash mac n cheese
78 Wild mushroom and ale pies SENIOR AD MANAGER
79 Tomato pine nut stuffed vine leaves Darren Gratton
34 Triple berry smoothie darren.gratton@anthem-publishing.com
80 Plantain fritters
34 Easy acai breakfast bowl
80 Chocolate and goji berry bars CREATIVE DIRECTOR Jenny Cook
34 Raspberry coconut energy balls
81 Courgette, beetroot, avocado salad jenny.cook@anthem-publishing.com
35 Apple and chia Bircher muesli
81 Quinoa summer salad
35 Matcha and coconut porridge HEAD OF MARKETING
82 Pimped up pesto
36 Neapolitan yoghurt breakfast bites Verity Travers
83 Creative crisps
Veggie patch
37 Strawberry banana pop tarts verity.travers@anthem-publishing.com
Vegan in 15 91 Leek latkes with cauliflower cheese

MANAGING DIRECTOR Simon Lewis
simon.lewis@anthem-publishing.com
CHIEF EXECUTIVE Jon Bickley
41 Harissa aubergine kebabs jon.bickley@anthem-publishing.com
92 Easy veg spaghetti with piquant sauce
43 Red coconut bisque
92 Burgers with sun-dried tomatoes PRINT William Gibbons & Sons Ltd
43 Cinnamon toast
Lunchtime Nuts and seeds

Tel +44 (0) 1902 730011
DISTRIBUTION Marketforce (UK) Ltd,
5 Churchill Place, Canary Wharf, London E14
46 Thai green coconut curry jar soup 95 Key lime matcha pie 5HU Tel: +44 (0) 20 378 79001
47 Roasted harissa cauliflower steak 96 Peach melba cheesecake
SUBSCRIPTION ENQUIRIES
48 Paprika baked beans on garlic toast 97 Apricot, pistachio and almond tart
Egg alternatives
anthem.subscribeonline.co.uk
48 Grilled veg almond ricotta crostinis
Call UK 0844 848 8425,
49 Tamari and lime kale crisps
Europe & World +44 1795 419 854
49 Many greens soup USA Call Toll Free 800.428.3003
50 Pad Thai noodle soup
Calls to 0844 numbers cost 7 pence per minute plus your
51 Oyster mushroom chowder 101 Triple-choc mudcake
phone companys access charge.
52 Broccoli, cashew and quinoa salad 102 Rainbow meringue
52 Courgetti, pea and avocado salad pot 103 Sticky date doughnuts
53 Summer garden sandwich
Falafels Baking
106 Fricassee
All content copyright Anthem Publishing Ltd, 2017,
all rights reserved. While we make every effort to
ensure that the factual content of Vegan Food & Living
106 Sunflower herb crackers is correct we cannot take any responsibility nor be
55 Traditional chickpea falafel pockets 107 Guilt-free millionaires cheesecake held accountable for any factual errors printed.
108 Jerusalem bagel No part of this publication may be reproduced,
56 Juicy brown rice faux-lafel stored in a retrieval system or resold without the
56 Falafel casserole 109 Pitta bread
Dips
prior consent of Anthem Publishing Ltd. Anthem
110 Salted chocolate orange mousse Publishing recognises all copyrights contained within
110 Granola cookies this issue. Where possible we acknowledge the
Competition rules copyright holder. Vegan Food & Living is a trade mark
59 Sweet potato hummus By entering a competition you are bound by these owned by Anthem Publishing.
60 Baba ghanoush paprika pitta chips rules. Late entries will be disqualified. Only one entry
per person will be accepted.The company reserves
60 Muhammara
Midweek
the right to substitute any prize with cash, or a prize
of comparable value. Competitions are open to UK
residents only, except employees of Anthem Publishing
and any party involved in the competition or their
62 Sweet potato spinach chana masala households. By entering a competition you give
permission to use personal information in connection
63 Tofu and aubergine green curry with the competition, for promotional purposes.

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VFL2017
N E W S
Whats
April
cooking?
Keep up to date with all the latest
vegan happenings
INTRODUCING VEGAN
SCENTS OF COMPASSION BAGEL BURGERS!
We love Pure Botanic Vibes gorgeous
Lovers of quirky food trends listen up the UKs first bagel
ethical fragrances. Perfect for anyone
burger has arrived and is set to take the London street food
with sensitive skin or who doesnt
scene by storm. Created by The London Bagel Company,
want to use harsh chemicals that are
which is housed in the London Bagel Co. Truck at Old
harmful to health, the perfumes are
Spitalfields Market, the Rattlesnake bagel burger is a sweet
also cruelty-free and the company has
potato and chickpea patty served on a beetroot relish and
a keen emphasis on environmental
rocket base, topped with homemade blueberry hot sauce
sustainability. Scents range from
and blue cabbage slaw. It sounds amazing to us, so definitely
Vitality, which is inspired by misty
check it out if youre in the area! You can find out more at
mornings in the Rocky Mountains, to
www.facebook.com/thelondonbagelco
Glam, which features luscious Indian
jasmine paired with gourmand notes.
Find out more online at
www.purebotanicvibes.com
A boost of colour
We know what its like you go to the
hairdresser to get your hair coloured and it
looks great for a few weeks, then inevitably the
Enjoy a taste of the rainforest vibrancy starts to fade. The new vegan formula
for Infuse My Colours colour enhancing
shampoos/washes promises to revive, refresh
Theres great news for chocolate fans sweet for them. Jungle Bites features and add tone to coloured hair, perfect for keeping your style
as iChoc is expanding its range with dark chocolate with tiger nuts and fresh for longer. There are five options available for every hair
the new Expedition series. The higher cocoa nibs, while Sunny Almond is a colour from white through to burgundy and warm brown tones,
cocoa content and use of coconut dark malty almond nougat with almond and if you have bleached blonde hair you can have some fun
blossom sugar as a sweetener make the crisp. Both varieties are available from with colour as the Ruby wash can be used to create striking pink
new Jungle Bites and Sunny Almond organic food stores and health shops in shades, while Cobalt will create strong mint green tones. Infuse
bars perfect, even for anyone who March find out more at My Colour costs 13.95 for a 250ml bottle and is available to buy
found the previous iChoc range too www.ichoc.de/en/ from Boots or online at www.bespokehaircare.co.uk

OUT &
ABOUT
RAWLIGION
Location: 3 Tottenham St,
Fitzrovia, London W1T 2AF
Summary: Super-charged
raw food cafe
Service: Counter, sit in and takeaway.
Dietary options: Vegetarian,
vegan, gluten-free
COOL CAMPOUT
Looking for something fun to do this summer? Get your tickets for Vegan
Camp Out 2017. Running from 7-9 July 2017 at the National Watersports
Centre in Nottingham, the event will feature food, live music and talks from Ambience
inspirational vegans such as freerunner Tim Shieff, Cowspiracys Keegan Just off Tottenham Court road sits
Kuhn and The Vegan Activist. Tickets cost 25 for an adult and can be this food and drink power house.
bought online at www.billetto.co.uk/the-uk-vegan-campout or find Rawligion is a small modern caf
out more details at vegancampout.co.uk serving up some fantastic organic
raw food and drinks, that arent just
healthy but are mainly vegan. The
VEGAN SCAMPI cafe has a large front counter where
you can order drinks and freshly
ANYONE? made soups and a modern seating
arrangement at the back of the caf.
Linda McCartneys has been
coming up with new products Food
to delight vegetarians and
The main food is help yourself from
vegans for over 25 years and
the two large fridges. Rawligion offers
theyve started this year the
up some unusual but powerful food
right way by launching a couple
and drink, with ingredients you may
of very exciting new products.
never have heard of but wont ever
The first is Vegetarian Scampi
forget.The John Dee is a power
bites encased in crispy golden
and energising detox juice which
breadcrumbs with a subtle hint
contains nymphaea, labdanum and
of lemon. These are available
even volcanic salts.There is also
from Tesco for 2. They are
the creamy and wonderful Brain
joined by Vegetarian Mini Pork
Milk, which is their signature drink
& Apple Sausage rolls, which are
made from walnut milk, containing
ideal for lunch boxes and parties,
medicinal mushrooms to enhance
and will be available from Asda
concentration and sharpness of mind.
from 1st April, priced at 2.
If you are on the morning run
Keep up to date with Linda
and fancy a quick breakfast, there
McCartneys latest launches at
are some great chia pots to choose
www.lindamccartney
from, including apple and cinnamon
foods.co.uk
and also chocolate and strawberry,
with a great combination of rich
flavours and lovely smooth textures.
Rawligions lunch and side pots
Create your are to die for, the spicy Singapore
kelp noodles have a great kick
own hanging garden of heat mixed with spices and
When you live in a flat or small house without a garden, its vegetables. There are some great
quite nice to be able to fill your kitchen window sill with choices, including the New York
trays of herbs, or dot pot plants around your home. Wild Kale Salad. If you have a sweet
& Wolfs new enamel hanging plant pots are ideal if youre tooth, there are plenty of treats to
short on space, as you can hang them from the ceiling in the choose from, rich and chocolately
corner of the room and make a feature of them! Designed by caramel cake, cheesecakes and
Orla Kiely, the iconic designers recognisable motifs are sure power bars to keep you on the go
to become a talking point, and you can get your hands on a throughout the day.
small pot for 15 or a large pot for 24 from John Lewis. Review by www.thevedition.com

N E W S
Found on
Kennard Boot
Pinterest
This month our favourite pinner is The Little Pine.
Take a look at her recipes at www.pinterest.com/
thelittlepine/ and find out more at The Little Pines
website www.thelittlepine.com
Turmeric Milk
Vegerama Bounty
Nice Cream
PUT YOUR BEST FOOT FORWARD

Vegetarian Shoes has been hi-top boot that has proved so popular
experimenting with new styles and since its launch that its now going to
materials, including Pinatex pineapple be available in black too. Available for
fabric, and put their research to good 99.95, you can find out more about
use creating some cool shoes and boots this boot and all the other styles, like the
for the new season. The Bounty Boot in Kennard and Vegerama shown above, at
brown is a lace-up zip-up sneaker skate www.vegetarian-shoes.co.uk.
Vegan Chocolate Chip Cookies

Enjoy a bite of the US!
It might be a little while to wait, but VBites
has announced that its bringing out four
new additions to its vegan food range in
May. The new BBQ pulled pork has the
authentic taste and texture of the American
classic, while the Piri Piri Burgers are
subtly seasoned for a spicy, smoky and
slightly sweet taste. The range will also
include Lemon and Black Pepper Scampi
Style Bites, and Vegetable Bake Fingers
made from carrot, green beans, onion
and sweetcorn in a crunchy breadcrumb
coating. Check www.vbitesfoods.com to
Tabouleh
see when they go on sale.

Seriously. A product,
crme fraiche it has done
without the nothing less
crme, which than revoluti-
means that for onise the lives
the first time of our veggie,
ever, everyone vegan and
can enjoy it. lactose-
You might be thin- averse friends
king: No crme? How can because not only is it
it be a crme fraiche? completely dairy-free, it
Which is exactly why you performs just like fraiche,
should consider putting which is pretty fraiche if
this ad down and picking you think about it. Oh, one
up a carton to try your- more thing. Youll find it
self. In Sweden, where in the chilled section at
we make this amazing Tesco. Enjoy.
N E W S
Birmingham their gratitude for
Vegans
how positive it is
compared to other
VEGAN GROUP vegan Facebook groups.
OF THE Number of members: We host regular vegan
MONTH
3,207 (growing by about 35 social events (around
people per week) three per month),
Find them at: Facebook: www.facebook. such as vegan pizza
com/groups/birminghamvegans night, drinks night,
A new website will be coming soon! We also comedy nights and
have an Instagram page and there are videos of games nights. In the
some of the events we have hosted on Thoms past we have had cake
YouTube Channel The Vegan Engineer. competitions, walks
Who to contact: Thom Milner is the and charity fundraisers. We welcome non-
lead admin and there are six other admins, vegans, but have a strict rule that all food and found on the Facebook group events page. Our
Robin Diver, Ross Golightly, Jon Clode, Vicky drink consumed at the event is vegan. Weve regular monthly events are Pizza night (first
Williamson, Carl Grant and Richard Porter. helped the vegan community in Birmingham Tuesday of the month at The Wellington Pub)
What we do: The Facebook group is a flourish, seen many vegans form amazing and Drinks night (always on a Thursday) at
safe place to celebrate and discuss all aspects friendships and relationships and encouraged Cherry Reds. We welcome both old and new
of veganism and support one another. We many vegan-curious people take the final step. vegans alike to share experiences and meet
moderate it well and members often express Next meet-up: All our meet-ups can be new people.
The easy way to enjoy tofu

VTReEN ood
gaDnALfERT!
Adam and Susanna at Tofuture have beautiful flavours of the dish you are
created a unique and stylish Tofu preparing. The days of pressing tofu
Press that removes the under a teetering tower of tins
water from unpressed are over the Tofu
tofu simply and Press is easy to use,
effectively. Tofu is one BPA free, dishwasher
of the most versatile, safe and fits into your
healthy and delicious fridge when pressing. PURPLE FOOD!
foods around, but to get The Press can also be One of the top food trends for 2017 is set to be purple
the most out of tofu you used to make your own ingredients, so track down purple cabbage, beetroot, purple
need to press it. The tofu, instructions can be potatoes and even purple carrots and get adding them to your
gradual nature of the found on the Tofuture favourite recipes. Purple foods not only add a splash of colour
pressing will give your website, along with lots of to a dish, but theyre bursting with nutrients and antioxidants
tofu the perfect texture exciting ideas and tasty too. The purple colour comes from anthocyanins, which
and consistency for recipes to transform help to protect the heart muscle from oxidative damage and
it to absorb gorgeous your tofu. Head online to reduce bad cholesterol, and the deeper the purple colour, the
marinades or the www.tofuture.com
w higher the antioxidant content.

Weve been trying to bring this
amazing product to you since we
introduced it in Sweden and saw
how it changed peoples lives.
Whats so amazing about it?
Its a single cream that performs
exactly like regular cream but
is completely free from dairy
making it perfect for our veggie,
vegan and lactose-averse friends.
What about the taste? Perhaps you
should answer that yourself by
picking up a carton and trying
it out rather than relying on
the writer of this ad. You know
writers of ads, they always try
to make things so positive.
Oh yeah, for your convenience,
you will find it in the chilled
section at your favourite Tesco
from now on.
aster
Etreats Asian mushroom
Wellington
By Annabelle Randles from The Flexitarian (www.theflexitarian.co.uk)
Serves 6 | Prep 15 mins | Cook 40 mins |
Calories 349 (per serving)
250g (9oz) chestnut mushrooms

100g (3oz) carrots
From a filling main meals to sweet 4 shallots, peeled, finely sliced
desserts and tasty treats, we've got your 3 garlic cloves, peeled, crushed
Easter menu all planned out 1 tbsp + tsp Chinese 5 spice

1 chia egg 1 tbsp ground chia seeds mixed in
3 tbsp water
3 tbsp breadcrumbs
3 tsp tamari soy sauce
1 Jus-rol vegan puff pastry sheet (320g (11oz))
5 tbsp fresh coriander
olive oil
melted dairy-free butter, to brush
salt and pepper
1 Make the chia egg by mixing together the ground chia

seed and water. Set aside.
2 Wash and clean the mushrooms. Mince them very finely.
3 Heat some olive oil in a large frying pan. Add the finely
sliced shallots, crushed garlic and Chinese 5 spice.
4 Add the minced mushrooms and grated carrot. Fry gently
until the mushrooms are cooked.
5 Remove from the heat. Add the tamari sauce,
breadcrumbs, chopped coriander and chia egg. Mix well
until everything is well blended together. Season to taste
and set aside.
6 Preheat the oven to 200C/Gas Mark 6.
7 Roll out the pastry sheet on baking paper.
8 Keep the middle third to pile up the mushroom mixture.
With a sharp knife, cut 2cm (in) wide strips on the
other two thirds.
9 Pile the mushroom mixture in the middle, packing it tightly.
10 Alternating sides, plait each strip on top of the other until
you reach the end.
11 Brush some dairy-free butter all over.
12 Place in the oven for 20 minutes until golden.
13 Once done, leave to rest for 10 minutes before serving.
21.1g 5.2g 0.34g 2.2g 7.2g

Total fat Saturates Salt Sugar Protein

Easter R E C I P E S
Easter cream eggs

By Amber St Peter from Fettle Vegan (www.fettlevegan.com)
Makes 16 halves | Prep 20 mins plus chilling |
Cook 5 mins | Calories 298 (per half)
125g (4oz) caster sugar

2 tbsp hot water
60g (2oz) vegan butter
1 tbsp unsweetened almond milk
1 tsp vanilla extract
/8 tsp salt
1
600g (1lb 5oz) icing sugar

a few drops of yellow food colouring
285g (10oz) vegan chocolate chips or chopped
chocolate
8 egg-shaped moulds
1 Heat a small pot over low heat. Pour in the caster sugar
and water, stirring until the sugar is completely dissolved.
Bristol Easter biscuits Turn off the heat and pour into a large mixing bowl.
2 Add the butter, milk, vanilla and salt and beat together.
By Gabriella Rizzello from Mangia Bene (mangiabeneblog.com) Pour the icing sugar into the bowl about a cup at a time,
Makes 18-20 | Prep 10 mins | Cook 15 mins | beating continuously until a thick fondant-like paste forms.
Calories 101 (per biscuit)
3 Scoop about three-quarters of the mixture into a small
285g (10oz) white rye flour bowl, and the remainder into another small bowl. Into the
200g (7oz) sunflower spread smaller bowl, add a few drops of yellow food colouring
and stir until the entire mixture is evenly dyed. Set aside.
60g (2oz) currants
4 Melt the chocolate. Pour the melted chocolate into the
45g (1oz) agave syrup (or 140g (5oz) sugar)
moulds, gently turning the pan to evenly coat the inner
2 tsp baking powder moulds. (We used eggs, but if you only have heart shapes,
1 tsp sunflower oil use them.) Tap out the excess chocolate and pop the moulds
2 tbsp water into the fridge or freezer for a few minutes to harden.
10 tsp cassia oil 5 Once hardened, fill the moulds about two-thirds of the
way full with the white fondant mixture (which for us
1 Preheat the oven to 160C/Gas Mark 2. Beat the was a little under 1 tbsp), then add a small amount of
sunflower spread, agave syrup and cassia oil together with the yellow fondant mixture (a bit under 1 tsp for us) to
a wooden spoon until nice and soft. the middle. You want the eggs nearly full, but not so full
2 For the egg replacer whisk together 2 tbsp water, the you cant easily add the chocolate top layer. Place the
1 tsp sunflower oil and 2 tsp baking powder. It should go moulds back into the fridge to set the fondant layer, about
slightly thick and gloopy. 15-20 minutes.
3 Beat the egg replacer into the mix and add the currants. 6 Gently pour melted chocolate over the top of each filled
4 Sift in the flour a little at a time and mix until it forms a egg mould, using the back of a butter knife or spatula to
ball. You will have to get your hands in at the end and scrape any excess chocolate from the top of the moulds.
knead lightly. Pop the moulds into the fridge or freezer to set, about
30 minutes. Once the chocolate has hardened and set,
5 Roll out the dough on a floured work surface. Using a you can immediately enjoy the cream eggs!
round biscuit cutter, cut out the biscuits and put on a
greased baking tray. 7 This makes about 16 eggs (5cm (2in) in size) or you can
get crafty and apply a bit more melted chocolate to the
6 Bake in the oven for 10-15 minutes. They will harden backs of two half-eggs, connecting them to make 8 large
slightly once cooled. cream eggs.
8 These are best kept refrigerated or kept in a cool place,
but are fine on the counter (or in an Easter basket) for
several hours. They last up to a month in the fridge or
indefinitely if kept in the freezer.
2.9g 0g 0.01g 2.1g 1.5g 8.4g 5.6g 0.05g 53.7g 1.4g

Total fat Saturates Salt Sugar Protein Total fat Saturates Salt Sugar Protein

Orange glazed
tempeh tacos
By Cassidy Payne from Euphoric Vegan (www.euphoricvegan.com)
1 tbsp sesame oil

1 block of tempeh
6 or 12 soft taco tortillas
3 tbsp orange marmalade
1 tbsp soy sauce
tsp Chinese 5 spice
2.5cm (1in) piece of ginger, peeled, grated
Easter pull-apart bread

1 small garlic clove, peeled, crushed
1 tsp sesame seeds
By Cassidy Payne from Euphoric Vegan (www.euphoricvegan.com) a cucumber
Serves 8 | Prep 20 mins plus proving | Cook 30 mins |
of a red cabbage
3 spring onions
FOR THE DOUGH 1 tsp cinnamon
2 limes
230ml (8fl oz) soy milk finely grated zest of
1 unwaxed lemon 1 Slice the tempeh, then chop each slice into thirds and
2 tsp sugar
pan fry with a splash of sesame oil until golden brown.
60g (2oz) sugar
1 tbsp vegan margarine Meanwhile, combine the marmalade, soy sauce, 5 spice,
1 tbsp dried active yeast 100g (3oz) sultanas ginger and garlic in a bowl and put to one side.
350g (12oz) plain flour, 40g (1oz) candied 2 Prep the veg by thinly slicing the cabbage, spring onion
plus extra for dusting citrus peel and cucumber. Slice the limes into wedges.
FOR THE FILLING FOR THE GLAZE 3 Once the tempeh is golden brown, pour the marinade
3 tbsp vegan margarine 3 tbsp icing sugar into the pan and combine, reduce the heat and cook for
2 tsp water 2 minutes more, but dont let it reduce too much, then stir
3 tsp mixed spice
through the sesame seeds and remove from the heat.
1 Preheat the oven to the lowest temperature setting for 4 Prep the tortillas by grilling for 10 seconds on each side
10 minutes, then turn the heat off completely. and then form the tacos, with either one or two wraps
2 Combine the sugar, milk and margarine in a pan and very as a base. Begin with the veg, then top with the tempeh,
slowly heat until the margarine is melted don't make it making sure you use all the excess sauce.
too hot, it should be lukewarm. Add the yeast and whisk. 5 Serve the tacos with a lime wedge squeeze the lime
Wait 15 minutes for the yeast to activate, whisk again. juice over just before eating and enjoy.
3 Immediately add the flour and mix together. Transfer onto
a floured work surface and knead for 5 minutes. Lightly
grease a glass bowl, place the ball of dough into it and
put in the just warm oven to prove for 40 minutes. Knock
back the dough and prove for a further 20 minutes.
4 Preheat the oven to 170C/Gas Mark 3 and grease a
loaf tin with margarine. For the filling, mix together the
margarine, mixed spice, cinnamon, lemon zest and sugar.
5 Roll the dough out into a large rectangle, then evenly
spread out the spiced sugar and sprinkle over the dried
fruit. Gently roll with a rolling pin so the fruit sticks to the
bread. Use a pizza cutter to cut squares, roughly the width
of your loaf tin. Place the squares vertically in the loaf tin,
so they're facing the same direction and are evenly spread
out. Bake in the oven for 25-30 minutes.
6 Transfer to a serving board. Mix together the icing sugar
and water and drizzle over while the loaf is warm. Serve.
7.1g 1.3g 0.1g 17.9g 6.2g 12.3g 3.1g 0.63g 9.1g 17.2g

Cookie dough Easter eggs

By Aoife Howard from The Goodfood Goddess
(thegoodfoodgoddess.com)
Makes 4 large eggs | Prep 10 mins | Cook 10 mins
| Calories 279 (per egg)
115g (4oz) cashew nuts

1 tbsp cashew butter
2 tbsp maple syrup
tsp vanilla
50g (1oz) dark sugar-free chocolate, chopped
into chunks
1 Place the cashews in a blender or food processor and

pulse until you have a flour-like mixture.
Easter nests and sea salt 2 Add the cashew butter, maple syrup and vanilla to the
caramel eggs cashews. Pulse until the mixture starts to come together.
3 Transfer the cookie dough mix to a large bowl and stir in
By Gabriella Rizzello from Mangia Bene (mangiabeneblog.com) the chocolate chunks.
Makes 10-12 nests of 3 eggs | Prep 25 mins plus chilling | 4 Use a mould or your hands to makes the egg shapes.
Cook none | Calories 255 (per serving)
5 Place in the fridge for 10-15 minutes to set.
FOR THE NESTS 10 Medjool dates 6 Remove from the fridge and serve.
60g (2oz) dark chocolate 2 tsp vanilla extract
125g (4oz) desiccated 10 tbsp water TIP If you dont have cashew butter, these are also gorgeous
coconut 2 tbsp coconut oil, with almond and peanut butter.
FOR THE EGGS plus 1 tsp
120g (4oz) dark a large pinch of sea salt
chocolate mini Easter egg mould
FOR THE CHOCOLATE NESTS
1 Melt the chocolate in a bowl over a pan of boiling water.
Stir in the desiccated coconut.
2 Place 1 heaped tbsp of mixture in a greased cupcake tin
and mould into a cupcake shape. Put in the freezer for
5 minutes to set.
FOR THE SEA SALT CARAMEL EGGS
1 Melt the chocolate with 1 tsp coconut oil in a bowl over
a pan of boiling water. Using a pastry brush, brush the egg
mould with a layer of chocolate, then tap down on the
work surface to get rid of any air bubbles. Set aside and let
cool. You should have just under half the melted chocolate
left in the bowl.
2 For the caramel, put the dates, vanilla, 2 tbsp coconut oil,
water and sea salt in a processor and cream until smooth
and caramel like. Put in the fridge for 10 minutes.
3 Once the chocolate has set in the moulds, put the sea salt
caramel in them. Make sure not to over fill.
4 Re-melt the chocolate in the pan and cover the moulds
with a layer of chocolate and smooth with a palette knife.
Leave to set until completely hard.
5 Pop out of their moulds by tapping them on a work
surface or pushing them out.
15.2g 12.4g 0.03g 24.1g 2.6g 19.7g 6g 0.02g 7.5g 5.8g


Blueberry cheesecake
Serves 6 | Prep 20 mins plus chilling |
Cook 10 mins | Calories 705 (per serving)
FOR THE CHEESECAKES

185g (6oz) mixed nuts
70g (2oz) pitted dried dates
250g (9oz) raw cashews, soaked overnight
1 lemon, juiced
120ml (4fl oz) coconut milk
2 tbsp agave
200g (7oz) blueberries
TO SERVE
400ml (14fl oz) coconut milk, 1 can, chilled overnight
edible pansies, optional
1 For the cheesecakes, combine the mixed nuts and dates in

a food processor. Pulse until the nuts are finely chopped.
2 Divide between the bases of six serving glasses. Cover and
set aside until needed.
3 Drain the cashews and add to the food processor along
Fruity peeps with the remaining ingredients for the cheesecakes. Blend
on high until smooth.
By Natalie Thomas from Feasting on Fruit (feastingonfruit.com)
4 Spoon the mixture on top of the nut and date bases.
Makes 4-8 | Prep 30 mins plus chilling | Cook none |
Cover and chill for at least 4 hours, preferably longer.
5 To serve, carefully open the can of coconut milk. Spoon
14-16 Medjool FOR YELLOW POWDER the coconut cream solids on top of the cheesecakes.
dates, pitted 30g (1oz) freeze 6 Garnish with pansies, if using, before serving.
Blueberry cheesecake recipe development and food photography Stockfood, The Food Media Agency
100g (3oz) rolled oats dried pineapple
cocoa nibs (optional) FOR PINK POWDER
FOR PURPLE POWDER 15g (oz) freeze
15g (oz) freeze dried bananas
dried bananas 15g (oz) freeze
15g (oz) freeze dried strawberries
dried blueberries
1 In a food processor, grind the oats. Add the dates and
process until it forms a sticky ball.
2 Press into moulds/cookie cutters, shape by hand, or roll
and cut out into whatever shapes you want.
FOR THE FRUITY POWDERS
3 In a very dry blender, grind the freeze dried bananas and
blueberries to form a fine powder.
4 Transfer to a dry plate or bowl away from any moisture.
5 Clean out the blender with a dry paper towel. Repeat for
the other colours.
6 Coat your Easter shapes in the fruity powders. Add eyes
or other decorations if you want using chocolate chips or
cacao nibs.
7 Eat immediately or refrigerate for a firmer texture.
1.2g 0g 0g 18g 2.8g 57.8g 25.2g 0.1g 22.9g 13.7g


Chocolate chip Easter
bun brownie
By Karen Kitto from Karen Luvs Life (karenluvslife.blogspot.co.uk)
Makes 6 small buns or a medium cake | Prep 20 mins |
Cook 50 mins | Calories 559 (per bun)
FOR THE BUNS chocolate chips or

115g (4oz) ground almonds chopped chocolate
75g (2oz) raw 2 tbsp ground flax,

cashews, ground soaked in 4 tbsp warm
water for 5 minutes
175g (6oz) coconut sugar
75ml (2fl oz) coconut
3-4 tbsp grated dairy-
milk or similar
free chocolate
2 tbsp coconut oil
Raw carrot cakes

1 tsp raw cacao powder
1 tsp fresh lemon juice
2 tsp ground cinnamon
FOR THE CROSS
By Holly Jade from Little Blog of Vegan (www.thelittleblogofvegan.com) 1 tsp vanilla powder
Makes 12 | Prep 20 mins plus freezing | Cook none | 50g (1oz) raw cashews
1 tsp baking powder
Calories 413 (per cake) 2-3 tbsp water
90g (3oz) dairy-free
FOR THE BASE FOR THE TOPPING 1 tsp maple or rice syrup
100g (3oz) Medjool 450g (1lb) cashew nuts, FOR THE BUNS
dates, pitted soaked overnight in water 1 Preheat the oven to 180C/Gas Mark 4 and line a square
100g (3oz) walnuts 1 tsp almond extract baking dish with baking paper.
tsp ground cinnamon 75g (3oz) coconut 2 Add the water to the ground flax and let sit while you get
oil, melted the dry ingredients ready.
tsp ground nutmeg
tsp ground nutmeg 3 Add all of the dry ingredients to a large mixing bowl and
50g (1oz) grated carrot
stir to combine.
a pinch of salt 75ml (3fl oz) maple syrup
4 Add all of the wet ingredients to a blender and blend until
a pinch of salt
a pinch of ground ginger well incorporated and the flax is nice and loose. This will
60g (2oz) coconut oil ensure that it distributes through the mix evenly.
1 For the base, line a muffin tin with muffin cases. 5 Add the wet ingredients to the dry and stir through until
2 De-seed and pit the dates and place them into a food you get thick dough.
processor/blender along with the walnuts, cinnamon, 6 With damp hands, shape the mix into eight even balls,
ginger, nutmeg, grated carrot, melted coconut oil and salt. then drop into the baking dish.
3 Whizz up on high until a crumbly/moist texture forms. FOR THE CROSS
4 Firmly press about 2.5cm (1in) of the mixture into each 1 Blend the cashews until they become fine, then add the
muffin case, top with grated carrot (optional) and pop it in water and sweetener. Stir through, ensuring there are no
the freezer while you make the cheesecake layer. lumps left.
5 For the topping, drain the water from the cashew nuts and 2 Spoon the mix into a small clip-lock bag, then snip a small
place them in a food processor with the almond extract, tip off one of the bottom corners to create a nozzle.
ground nutmeg, melted coconut oil, maple syrup and salt. 3 Carefully pipe the mix over the buns to create the
Process on high for around 5-10 minutes, or until smooth. traditional Easter bun cross.
There will be some texture due to the nuts, but carry on
4 Place the buns into the centre of the oven and bake for
blending until it's a thick and creamy paste.
up to 45-50 minutes or until a skewer comes out clean, or
6 Cover the base with cashew mixture and fill each muffin they spring back when gently pressed.
case. Tap the tray on a worktop to release air bubbles.
5 While they are still hot, carefully pour a small amount of
7 Pop the tray into the freezer to set. This takes 3-5 hours the syrup onto the buns, then spread with a basting brush.
or leave overnight.
8 Once the cheesecakes are fully frozen, carefully peel off
each muffin case.
9 Allow to defrost for 10-30 minutes before consuming.
10 I decorated my mini cheesecakes with grated carrot,
crushed walnuts and a dash of ground nutmeg.
33.6g 13.5g 0.03g 12.6g 8g 34g 13.2g 0.01g 44.9g 10g


Aubergine teriyaki sushi

By My NutriCounter (www.mynutricounter.com)
Serves 20 Pieces | Prep 20 mins plus marinating | Cook 30 mins | Calories 168 (per piece)
FOR THE AUBERGINE 1 Combine the soy sauce, maple syrup, ginger, garlic, sesame
250g (9oz) aubergine oil and pepper in a bowl.
4 tbsp low-sodium soy sauce 2 Cut each aubergine into thirds lengthwise. Poke all over
on the cut surface with a fork. Allow to marinate for an
4 tbsp maple syrup
hour in the soy mixture.
1 tbsp grated ginger
3 Rinse the rice. Combine the rice and water in a stockpot
1 tsp grated garlic and bring to a boil. Cover, reduce heat to low and cook
2 tbsp sesame oil for 20 minutes.
tsp ground black pepper 4 Grill the aubergine slices until fully cooked, about 4-5
FOR THE SUSHI minutes per side.
680g (1lb 8oz) sushi rice 5 Slice the grilled aubergine into long strips.
720ml (26fl oz) water 6 In a bowl, combine the rice vinegar, maple syrup, sesame
oil and sesame seeds.
60ml (2fl oz) rice vinegar
7 When the rice is fully cooked, fluff and toss in the rice
2 tbsp maple syrup
vinegar mixture.
tbsp sesame oil
8 Assemble the sushi. Lay a sheet of nori on a bamboo mat.
6 sheets of Japanese nori Spread cooked sushi rice evenly on top of the nori. Lay
1 tbsp sesame seeds, toasted strips of cooked aubergine near one edge. Roll and cut
into eight even slices.
2.2g 0g 0.19g 4.2g 3.2g


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Balance your blood sugar
Suffering
in plain
sight
The UK lamb
and sheep industry
Justin Kerswell reports on
B
efore moving to the suffering inflicted on so Diane decided to take
the countryside,
Diane (not her
Britains sheep and lambs matters into her own hands.
One day she was told
Viva! is a charity
working to real name) told me she that a sheep had been
promote veganism knew little about farming. Like many would mysteriously vanish in the coming alone in a secluded field for several
and to end
animal suffering. of us, she didnt initially see past the days. Some were simply taken from the weeks. I walked into the field and was
Justin Kerswell is pastoral, picture-box countryside image. fields and dumped into barns to die. able to catch her without much difficulty
Campaigns Manager However, it didnt take long for her to Diane asked a farmer what treatment a sign of her poor state of health. She
and Deputy
Director for Viva! see suffering behind the hedgerows. he would give to a sheep who lay in the was in a horrendous condition. One
www.viva.org.uk Living in the countryside has made field with a painful prolapse. He replied ear had rotted away and the other was
me aware of the routinely harsh None. Shell have to take her chance. badly infected. Her wool was crawling
conditions and sometimes brutal The sheep was moved to a barn by with maggots. I put her in a wheelbarrow
treatment endured by many farmed forklift, where she died during the night and took her by car to the vet, who said
animals. These are not animals in factory after an unknown amount of suffering. In she had been in pain and suffering for
farms. They are in fields and barns, but other words out of sight, out of mind. many weeks. There was gangrene where
their suffering can be severe, she told us. the ear had rotted and she was suffering
Diane witnessed sheep on their knees Take their chance from a disease called Orf. She was
or lying down to eat grass because Diane couldnt put the sheep out of her grinding her teeth in pain and the vet
their feet were too painful to stand on. mind and began to document and help had no choice but to put her to sleep.
Abandoned to the elements, many were when she could. After a while she gave up Another time Diane found many
in advanced stages of disease and were reporting what she saw to the authorities, sheep in a dreadful condition inside
clearly in distress. At first she appealed as nothing seemed to be done. Although a darkened shed on a barren floor.
to the farmers directly, but either they leaving a sheep to suffer is against the law, Some could not stand at all, while one
gave her weak platitudes or the animals from what she could tell action was rare, struggled to move around with a front

S H E E P FA R M I N G
leg so lame she could not put weight the very worst of farming today. percentage of animals in a flock are
on it; most of her wool was gone and Although, like humans, sheep only have affected. Often the mutilation is done to
her body was covered in sores. Feeling two teats, it is not uncommon for ewes maintain a traditional look.
helpless, all Diane could do was offer a to give birth to three lambs and it was There is worse still for males. Largely
literal crumb of kindness by throwing these we saw abandoned to their fate done for convenience, castration by the
pieces of Rich Tea biscuits to them. The that cold winter morning at market. same method is widespread, even though
farmer simply said again they ...had to As so-called prey animals, sheep are it can result in acute and lasting pain. As
take their chance. especially susceptible to stress. Market our investigators filmed the procedure
with unfamiliar smells and deafening repeatedly, they asked a farmer if it hurt.
Bleak mid-winter noises is a terrifying ordeal. For some He said that they say it doesnt, but
Diane got in touch with Viva!, after it was even worse. Two were isolated they were wrong. It bloody does!, he
hearing we were investigating the British in a pen. The result of what looked like quipped, but carried on regardless.
sheep industry, to share her experiences. a botched de-horning had left weeping Tellingly, even though over 15 million
We were shocked at what she had wounds on their heads. The side of one sheep and lambs faced the horrors of
found, but we were also increasingly of the sheep was an angry mess of sores. the slaughterhouse last year, there is
horrified by what we uncovered. They smelt as if they were rotting alive. no licenced pain relief specifically for
Viva! investigators have visited several Although we reported our concerns, we sheep. This despite painful lameness
livestock markets. While the fluffy image
of lambs in the spring sunshine is one
that comes to mind for many when
they think about sheep farming, the
The figures are sobering: around a million
reality is very different for many. To make
sure that the supermarket shelves are
lambs die of hypothermia each year
stocked with lamb meat in time for
Easter, an increasing number of sheep were simply told that appropriate action being endemic in British flocks. The
are forced to give birth during the bleak would be taken whatever that meant. reality is that the suffering of Britains
mid-winter. The figures are sobering: What we found on farms was equally sheep is hidden and seems to largely
around a million lambs die prematurely disturbing. Viva! was the first animal go untreated. However, matching the
of hypothermia each year. group in Britain to film the mutilations rise in veganism, Brits are losing their
At one market we saw tiny orphan suffered by most piglets. Lambs suffer taste for lamb. Even when considering
lambs shivering in the February cold. similarly. Tails are docked, usually with a imports, 58,000 tonnes less sheep meat
While sheep may not be factory farmed, rubber ring that causes part to wither was consumed in Britain compared to a
they have not escaped the manipulation and drop off. Supposedly to combat decade ago. Check out Viva!s lamb page
and selective breeding that characterises fly-strike, the reality is that only a tiny at www.viva.org.uk/lambing-lies

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Wakey wakey!
Breakfast R EC I PE S
Set yourself up for the rest of the day with
a healthy and hearty jump start...

Breakfast R E C I P E S
Triple berry
smoothie
By Dole (www.dole.com)
Serves 2 | Prep 5 mins plus chilling |

175g (6oz) Dole frozen triple

berry fruit
200ml (7fl oz) almond milk or
apple juice
1 small ripe banana, sliced
tsp ground turmeric
2 tbsp chia seeds
1 Place all the ingredients into a blender and blend until

smooth. Pour into glasses or a portable flask and drink Raspberry coconut
energy balls
with a straw. Refrigerate if not serving straight away.
28.2g 21.9g 0.03g 17.2g 5.7g
Total fat Saturates Salt Sugar Protein Makes 20 | Prep 10 mins plus chilling | Cook none |
Calories 84 (per ball)
100g (3oz) coconut flakes

Easy acai 50g (1oz) unblanched almonds
breakfast bowl 10 Medjool dates, pitted

225g (8oz) Dole frozen raspberries
3 heaped tbsp almond butter
Serves 4 | Prep 5 mins plus chilling | 40g (1oz) desiccated coconut
2 tbsp freeze-dried raspberries
300g (10oz) Dole frozen 1 Place the coconut flakes and almonds in a food processor
tropical mix fruit and blitz until chopped.
200ml (7fl oz) coconut water 2 Add the dates and blitz until these are chopped too.
2 tbsp freeze-dried acai 3 Add the frozen raspberries and almond butter and pulse
berry powder until the mixture is finely chopped and sticks together.
2 tbsp golden linseed (flax seeds) 4 Divide the mixture into 20, then roll the mixture between
1 small ripe banana
wet hands to make balls.
2 tbsp agave nectar

5 Mix the desiccated coconut and raspberry together in a
shallow bowl and roll each ball in the mixture until coated.
FOR THE TOPPINGS
6 Place the balls in a plastic container lined with baking
Dole frozen tropical mix, thawed parchment and leave to firm in the fridge for an hour
toasted coconut flakes before eating. Once made, the balls can be stored in the
chia seeds fridge for up to 1 week.
linseed
whole almonds, flaked
pumpkin seeds
1 Place the frozen fruit in a blender with the coconut

water, acai powder, flax seeds, agave and banana. Blend
until smooth. Divide between four small bowls and serve
topped with your choice of toppings.
4g 0.7g 0.06g 19.6g 2.5g 5.6g 2.8g 0.01g 5.8g 1.5g

34 VEGAN FOOD AND LIVING APRIL

Apple and chia Matcha and coconut
Bircher muesli overnight porridge
By Aoife Howard from The Goodfood Goddess
(thegoodfoodgoddess.com)
with fresh figs
Serves 1 | Prep 5 mins plus chilling | Cook none |
Calories 936 (per serving) Serves 2 | Prep 5 mins plus chilling | Cook none |
115g (4oz) oats

150g (5oz) porridge (rolled) oats
2-3 tsp chia seeds
500ml (18fl oz) oat milk
an apple
2 tsp matcha powder
- tsp ground cinnamon
1 tsp maple syrup (optional)
2 tbsp shredded coconut
150ml (5fl oz) almond milk
sweetener of your choice (maple syrup, agave, etc)
1 Firstly grate the apple, skin and all.
FOR THE TOPPINGS
2 Add the grated apple, oats, chia, cinnamon, sweetener (if
2 figs
using) and almond milk to a bowl.
coconut shavings
3 Give the mixture a good stir.
pumpkin seeds (or any favourites)
4 Place in the fridge overnight.
chia seeds (optional)
5 In the morning, remove from the fridge. You can
add any topping you like or eat it as it is for a delicious 1 Pour the milk, oats, matcha, vanilla and shredded coconut
and quick breakfast! in a container or jar. Close the lid and shake well. Cover
and leave in the fridge overnight.
2 When ready to use, sweeten to taste and share evenly
between two bowls.
3 Top with sliced figs and toppings of your choice.
48.6g 34g 0.04g 21.8g 21.4g 9.4g 2.3g 0.12g 32.5g 14.9g
VEGAN FOOD AND LIVING APRIL 35

Breakfast R E C I P E S
Neapolitan yoghurt breakfast bites

By Holly Jade from The Little Blog of Vegan (www.thelittleblogofvegan.com)
Makes 16 | Prep 10 mins plus freezing | Cook 10 mins | Calories 60 (per bite)
FOR THE CHOCOLATE LAYER FOR THE CHOCOLATE LAYER

200g (7oz) dairy-free plain yoghurt 1 Line a cupcake tin with cases.
1 tsp dairy-free milk (I used unsweetened almond) 2 Place the plain yoghurt in a mixing bowl along with the
2 tbsp cacao powder milk and cacao powder and mix together.
FOR THE STRAWBERRY LAYER 3 Pour into your cake cases and pop into the freezer to set.
200g (7oz) dairy-free plain yoghurt FOR THE STRAWBERRY LAYER
150g (5oz) fresh strawberries 1 Wash and chop the strawberries and place them into a
small saucepan along with the lemon juice and heat on low.
juice of a lemon
2 When the strawberries begin to soften, mash them with
FOR THE VANILLA LAYER
a potato masher. Leave on a low heat and reduce down
200g (7oz) coconut cream until the mixture is around a third of the original. Keep
2 tsp vanilla extract stirring so the mixture doesnt stick to the pan.
FOR THE TOPPINGS (OPTIONAL) 3 Transfer the soft strawberries into a food blender and
gluten-free oats blend until smooth. Place back into the pan and turn up
the heat until it reduces down.
cacao nibs
4 Place the strawberry mixture into a bowl, add in the
cacao powder
yoghurt and mix together.
fresh strawberries
5 Pour onto the chocolate layer and pop back into the freezer.
FOR THE VANILLA LAYER
1 Open the can of coconut cream and drain out the liquid,
you only want the cream.
2 Place the cream in a bowl and add the vanilla. Mix well.
3 Spread the cream onto the strawberry layer and even out.
4 Pop back into the freezer to set fully. This takes 4-6 hours.
Keep stored in the freezer and defrost for 30 minutes
3.5g 2.8g 0.02g 3.1g 1.1g before enjoying.
36 VEGAN FOOD AND LIVING APRIL

Strawberry banana pop tarts
By Natalie Thomas from Feasting on Fruit (feastingonfruit.com)
Makes 4 | Prep 30 mins | Cook 20 mins | Calories 681 (per tart)
FOR THE DOUGH 1 In a large mixing bowl, combine the gluten-free flour, tapioca
200g (7oz) gluten-free flour flour, coconut sugar, baking powder and vanilla.
70g (2oz) tapioca flour 2 Add in the chilled banana and use your hands to cut it in
35g (1oz) coconut sugar and knead until you have a ball of slightly sticky dough. You
may need to add a few more tablespoons of flour if it is
2 ripe bananas, chilled overnight in the fridge
too sticky.
2 tsp baking powder
3 I suggest chilling the dough for 2-4 hours before rolling it
1 tsp vanilla extract out to make it easier to work with.
1 batch of my easy strawberry banana jam (see my 4 Preheat the oven to 180C/Gas Mark 4.
website) or any jam you like
5 Place the dough onto a sheet of parchment paper, cover
FOR THE FROSTING with another sheet and roll it out to 5mm (in) thickness.
1 can of full-fat coconut milk, chilled overnight Peel off the top piece of paper, flip and peel off the other
piece just to loosen them both, so it wont stick later.
6 Move the parchment paper and dough onto a baking
tray. Cutting them out on the tray will save you having to
transfer them later.
7 Cut the dough into a rectangle. Cut the rectangle into four
smaller rectangles.
8 Dollop a couple of tablespoons of jam onto one side of
each small rectangle.
9 Fold the dough over and pinch the edges.
10 Use the tines of a fork to crimp the edges.
11 Bake for 20 minutes.
12 For the glaze, scoop out the cream from the can of
coconut milk. Whisk, adding in the liquid from the can little
by little to achieve a drizzling consistency.
25.2g 21.8g 0.19g 40.1g 6.1g 13 Cool, then drizzle with glaze and enjoy!
VEGAN FOOD AND LIVING APRIL 37

Commonly asked questions
But what do you ?
? EAT? ?
Common Questions Asked by Non-Vegans
Be prepared for all the predictable questions with answers for
everything by Clea Grady from Veganuary (veganuary.com)
? E
very vegan in the world has been asked the best retort for winning friends and influencing
this question dozens of times. When faced people. Everything! Everything apart from
with the concept of a diet without animals, animals, and anything that comes from an animal
many people seem to completely forget about was an option for a while, but, again, it doesnt
everything else that is actually classed as food. It sell the idea of being vegan particularly well.
can be difficult to do justice to the colour, variety (Especially if the person asking cant comprehend
and flavours of plant-based eating in one pithy a meal without a slab of meat in the middle of
sentence. Ive felt Ive let the side down on more it.) So I did a little research... Did you know it is
than one occasion. So whats the best response? estimated there are now 275,000 plant ingredients
Once upon a time I used to reply I dont eat at our disposal? 275,000! If its impressive to plant
anything with a face, accompanied by a cheeky eaters, imagine what it sounds like to someone
wink. But this was often met with a scrunched-up who thinks of veganism as a restrictive way to live.
look of confusion, so I wondered whether it was So Ive come up with a new answer...
Q: BUT WHAT DO YOU EAT?

A: Funny you should ask that! I read the other day that there
are 275,000 plant ingredients available for us to eat. When
you compare that to the 40 species of animal that humans
consume in various ways, its clear that the majority of what
we all eat is vegan by default. You probably eat way more
vegan food than you realise! When I stopped eating animals,
I discovered all this amazing food Id been completely
missing out on. Ive always been a foodie, but my meals are
tastier and more varied now Im vegan. Just shout if you ever
want a recipe or two! (Start talking about making cheese
from cashews, and jackfruit being like pulled pork etc.) Q: HOW DO YOU GET
ENOUGH PROTEIN?
A: The most common misconception out there is that
you have to consume meat in order to get enough
protein. This simply isnt true. In fact, when you eat
meat youre simply eating the protein that the animal
ate, but second-hand. Vegans just like cows, pigs,
sheep and chickens get our protein directly from
plants. So the next time someone asks you where you
get your protein from, you can confidently reply Plants!
Same place your protein gets theirs!

R TH AL
IN N
EA E E
O
D M 20
PA AY A
S
R IS PR
T S IL
TW U
Q: DONT YOU MISS BACON?
A: Most people have never stopped to consider where the flavour in bacon
O ,
actually comes from, but its really obvious when you think about it It
E
comes from plants! That distinctive smoky and/or sweet flavour is
added during the curing process, so the taste that everyone raves
about has nothing to do with the pig who had to die for the meat.
Effectively, bacon is just smokiness, sweetness and fat, and
this can be easily replicated without animals. Vegan chefs have
created bacon out of coconut and even carrot (these recipes are
on Veganuary.com
Veganuary.com), ), and there are certain ingredients that will add
that familiar taste to your meals Smoked paprika (the same spice that
gives chorizo its distinctive flavour), liquid smoke and maple syrup being
the three main ones. Make your own VLTs using coconut bacon, or buy one
of the bacon-style veggie meats (like Cheatin rashers) and supercharge your
sandwich by adding avocado (one of the good fats!). I serve these up to non-
vegans regularly and they always go down well. The next time someone asks
you about bacon, just explain to them where the flavour really comes from
and wait for the light bulb moment.
? Q: HOW
OW CAN YOU SUBJECT YOUR
CHILDREN TO THAT? / DO YOU FORCE
THAT DIET ON YOUR CHILD?
A: Its
ts common to hear people say you shouldnt inflict your views on your
children, forgetting perhaps that you already have (by being a parent), and
that to do so is entirely normal! Children eat what theyre brought up to eat,
so most vegans were brought up eating meat, as thats what our parents
gave us. And most of us would rather have known the truth about what we
were eating in the first place.
Theres
heres nothing wrong with bringing up children as vegans. A well-planned
vegan diet is great for kids. There are, of course, bad vegan diets for
Q: WHAT DO YOU THINK children, in the same way there are bad meat-inclusive diets for children, so
THESE ARE FOR? (POINTING its important to get the nutrients right, but not to get too bogged down in
TO CANINE TEETH) the products (we have an entire section to help you out at Veganuary.com/
A: We may call them canines, but the small and more- why/nutrition). Big brand advertising has for too long led us to believe that
round-than-pointy teeth beside our incisors dont calcium is milk and iron is meat there are plenty of plant-based foods
exactly mirror those of a true carnivore. Take a look at a that give us these nutrients, too.
lions teeth, those bad boys are designed for ripping and The British Dietetic Association says vegan diets can be suitable for people
tearing flesh. Our teeth, in stark contrast, are far better of any age. And vegan people of all ages are much less likely to suffer from
suited to an apple or a crusty baguette! There really campylobacter, salmonella, listeria and e.coli that infect many animal
is no comparison. Furthermore, the addition of huge products, and can be fatal. Thanks largely to animal agriculture, antibiotic
canines doesnt always equate to meat-eating in the resistance to many diseases is growing. If we dont want our children to live
wild. A hippopotamus is a true herbivore and has huge in a world where even minor infections cannot be treated, we need to end
canine teeth. Their canines are designed for combat, our reliance on meat and milk. And if we want them to have an inhabitable
as hippos are extremely territorial, and play no role planet at all, then we must tackle climate change, and the biggest human-
whatsoever in eating. Similarly the almost exclusively generated contributor to that is yes, you guessed it, animal farming.
herbivorous gorilla has an impressive set of canines, but
a preferred diet of foliage means that their teeth have
nothing at all to do with eating meat.
? VEGAN FOOD & LIVING APRIL 39

ow to
Hcook in
15
5 minutes
Good cooking doesnt have to take hours,
it can be quick and easy and give delicious
results. Katy Beskow shows us how...
B
eing short of time doesnt mean you have to sacrifice no time. Many people think that fast cooking must involve
cooking great food or be a culinary genius to achieve preparing all your ingredients ahead of time, but this is
it. With a few simple tips, time-saving advice, and not the case. Simply using your time effectively before and
tried-and-tested recipes, youll be eating the best food in during the process is all that is needed.
10 Top tips on speedy cooking

QUICK COOKING DOESNT MEAN IT HAS
TO BE STRESSFUL OR NO FUN...
6 Have a selectionof useful kitchen equipment to reach: a
couple of good quality knives, a wooden spoon, garlic
press, measuring spoons and a timer.
1 If you're using the oven, set it to preheat as soon as you

decide what to cook. 7 Fresh ingredients such as vegetables and fruits are often
easier to peel, chop and work with when they are at
room temperature. Produce that is in season is more tender
2 If you need to add hot water or stock, get

the kettle on before you start, so youve
less wait time once you start cooking.
and tastes better, so work with what is
commonly available.
3 When a recipe calls for a pan or wok,

add the oil and get it over the heat
8Have a store cupboard (pantry) stocked
with essentials such as pasta, rice, flour and
sugar; that way you have all the basics to hand
The extract on
pages 40-43 is taken before anything else.You can then prepare for when you want to cook something (with
from 15 Minute
Vegan: Fast, modern
the first vegetable needed with no time no running to the shop!). I keep dried items
vegan cooking by waiting for the pan to reach temperature. in tall jars, so they are easy to find without
Katy Beskow, having to search for half-used packets.
4 There's no need
published by
Quadrille Publishing. to prepare all ingredients
9
(RRP 15.) before you start cooking. Start on the Taste your food as you cook, adding
items with the longest cooking time and, more seasoning to suit your taste. Dont
while cooking, prepare and add the other be a slave to a recipe if the addition of
ingredients. Dont worry if youre unsure of what comes first more or less of an ingredient works for you, then go with it.
Ive listed the preparation step-by-step in each recipe. Trust your instincts.
5 If you've time and plan to fast-cook later, prepare ingredients

in advance. Refrigerate prepared fruits and veg in sealed glass
jars, then bring to room temperature before cooking.
10 Get some music on, pour a glass of wine, or brew a
cup of tea and enjoy cooking! Too many people find
cooking a chore; relax, get creative and reap the benefits.

15 M I N U T E V E G A N
Harissa
aubergine
kebabs
By Katy Beskow
These spicy, sweet, and satisfyingly

sticky kebabs are made for summer.
Simply grill or barbecue! Serve in soft
flatbreads with the tangy relish and
jewel-like pomegranate seeds and a
generous drizzle of tahini.
1 large aubergine, cut into 3cm
(1in) chunks
6 whole cherry tomatoes
2 tbsp harissa paste
1 tbsp maple syrup
2 large flatbreads
1 small pomegranate, seeds only
generous drizzle of tahini paste
FOR THE RELISH
of a small cucumber, finely
chopped
1 small red onion, finely chopped
a handful of fresh mint leaves,
roughly chopped
1 tbsp cider vinegar
1 Heat a griddle pan over a medium-

high heat. Thread aubergine chunks
and the tomatoes onto two metal
or pre-soaked wooden skewers.
2 Whisk the harissa paste and maple
syrup into a large bowl, then dip
the skewers into the mixture,
generously coating the aubergine
and tomatoes. Place the skewers
on the griddle pan for 5-6 minutes,
then turn on the other side and
cook for a further 5 minutes.
3 Meanwhile, prepare the relish. Put
the cucumber and red onion in a
small bowl and stir through the mint.
4 Sprinkle over the cider vinegar and
leave it to infuse while the kebabs
are cooking.
5 Arrange the grilled flatbreads on a
platter and liberally sprinkle over
the pomegranate seeds. Carefully
remove the kebabs from the griddle
pan and slide the vegetables off the
skewers and onto the flatbreads.
Spoon over the relish and tahini 8.2g 0.9g 0.23g 27.6g 17g
and serve immediately. Total fat Saturates Salt Sugar Protein

15 M I N U T E V E G A N
Red coconut bisque

By Katy Beskow
This indulgent bisque is silky and creamy with a subtle

eastern flavour. Its a seriously addictive bowl of indulgence.
2 tsp olive oil
1 onion, peeled, finely chopped
2 garlic cloves, peeled, crushed
2cm (in) piece of ginger, peeled, finely chopped
2 tbsp vegan Thai red curry paste
400ml (14fl oz) can of full-fat coconut milk
800ml (28fl oz) hot vegetable stock
2 carrots, grated
6 tomatoes, roughly chopped
a handful of coconut flakes
1 unwaxed lime
a handful of fresh coriander, roughly chopped
2 spring onions, sliced on the diagonal
1 In a large pan, heat the oil over a low-medium heat.

Cinnamon toast
2 Add the onion to the pan and cook for 2 minutes. By Katy Beskow
3 Add the garlic and ginger and cook for a further minute, Calories 323 (per serving)
along with the Thai red curry paste.
4 Pour in the coconut milk and vegetable stock and Lazy mornings are made for sticky, messy breakfasts and
increase the heat to medium-high. Bring the mixture to sugary lips. Treat yourself to this sweet, French-style toast,
the boil. Add the carrots and tomatoes to the pan and with a coffee, perhaps over the morning newspapers.
cook for 8 minutes, stirring occasionally. 4 tbsp sunflower oil
5 Add the coconut flakes to a dry pan and toast over a 200ml (7fl oz) soya milk
medium heat for 2 minutes, set aside. 2 tbsp maple syrup
6 Remove the bisque pan from the heat and transfer to 2 tsp vanilla extract
a blender, or use a hand-held blender and blitz until
100g (3oz) plain flour
completely smooth.
7 Squeeze in the lime juice through a sieve and pour into
bowls. Scatter with the coriander, spring onions and 4 slices of thick white bread
coconut flakes just before serving. 2 tbsp granulated sugar
TIP Shop-bought Thai red curry paste is a time-saver, as 1 Start by heating the oil in a griddle pan over a medium-
the spices are pre-mixed just ensure it does not contain high heat while you make the batter.
fish sauce. Keep this handy little jar in the refrigerator for 2 In a bowl, whisk together the soya milk, maple syrup and
up to four weeks. vanilla extract, then stir in the flour and 1 tsp cinnamon.
32.9g 25.8g 1.05g 13.3g 5.5g 3 Mix together until it forms a smooth paste.
Total fat Saturates Salt Sugar Protein 4 Dip a slice of bread into the batter and coat both sides.
Use tongs to place the slice of bread onto the griddle
It's not just about preparing pan, turning after 2 minutes when it is golden and crisp.
Repeat with each slice of bread, keeping the others
ingredients ahead of time, warm on top of each other on a plate lined with kitchen
paper (paper towel).
5 Mix the sugar and remaining cinnamon in a small bowl
it's most important to use time and sprinkle over each slice before serving.
effectively while you're cooking 15.5g

Total fat
1.6g
Saturates
0.09g
Salt
14.8g
Sugar
5g
Protein

R E A D E R S TO RY
My vegan life...
Jonathan Petrides
Trying to impress a partner can lead
to many things, but a vegan ready-
meals business is probably a first!
IT ALL STARTED WITH a girl and
me trying to impress her. She was
vegetarian, so when we moved in
together I figured I could learn to cook
veggie at home. As a big foodie, this
turned into years of tasty experimenting
with spices, new grains and vegetables
and learning exotic cooking styles.
Then 18 months ago the penny
dropped. I realised the environmental
impossibility of continuing to rear
animals on an industrial scale. That the
animal agriculture complex we live in
is vastly destructive and unsustainable.
I also realised that, unlike every other
political or economic quandary, I could
immediately and impactfully contribute
to reversing this trend three times a day,
simply by changing my eating habits.
As an entrepreneur I view everything
I do as an experiment, so mistakes are The fun part was creating meals bursting
learning opportunities not failings. This
helped me transition to a vegan diet,
because theres so much to discover
with flavour when cooked from frozen
about nutrition, ingredients and habits,
and many restaurants to explore. My food can be made tasty and convenient. monthly specials subscription box, due
one week experiment became a month, We assembled a team of restaurateurs, to launch this spring.
a year and kept on rolling! It wasnt all chefs and nutritionists and created a We believe the movement towards
peaches and (coconut) cream, but I was menu to blaze a trail for plant-based consuming less meat and more plants is
lucky in that the girl I tried to impress eating. Six months were spent cooking, just getting started, with more than 40%
(who Im soon to marry!) was also up organising supper clubs and getting of UK adults either already committed
for it, and that a gap between projects family and friends to try the food. We to a plant-based lifestyle or actively
allowed me plenty of time to lavish in the built a production kitchen, designed reducing their meat intake. Takeaway
kitchen, trying out new recipes. recyclable packaging and looked into vegan options are booming, and there
the science of how freezing keeps food are hundreds of recipes to cook at home,
VEGAN BLAND MYTH at optimum freshness (a secret behind but there was no real ready-to-cook
I quickly found that no matter how much most restaurants!) The fun part was vegan offering and still a lot of people
you enjoy cooking, as soon as we had creating meals bursting with flavour and were left asking but what do I eat if
a string of busy evenings and were too nutrition when cooked from frozen. Im vegan?. Thats who we cook meals
tired to cook, eating became shockingly for every day! Our team are passionate
difficult or boring. You just cant find ALLPLANTS about making it tasty, affordable and
great-tasting, ready-to-cook meals for AllPlants now hand-makes our range of easy to thrive on or just try out a
a plant-based diet. I knew by now how delicious, plant-based ready meals and plant-based diet. Visit allplants.com
delicious well-crafted, plant-based food delivers them to customers all over the
can be with the right ingredients and country. Our fully-recyclable packaging
skills, and was fed up with the myth keeps our dishes fresh for
that vegan means bland and boring, or 36 hours, so they can go
a one-way street to malnutrition. Also, straight into the oven
the way that eating plants makes people for dinner, or be stored
think you must be a radical, placard- in the freezer for up to
waving hippy didnt feel like the kind of 12 weeks with no loss of
change I was trying to make. nutrition or flavour. We
The frustrations led my brother Alex are always creating new
and I to investigate how plant-based seasonal recipes for our

On-the-go!
Lunchtime
R EC I PE S
Spruce up your midday meals
with a touch of colour...

Lunchtime R E C I P E S
Thai green coconut curry instant jar soup

By Bec Dickinson (www.becdickinson.com)
Serves 1 | Prep 15 mins plus chilling | Cook none | Calories 307 (per serving)
-1 tbsp Thai green curry paste, according to taste 1 Spoon the Thai green curry paste, 6 Put on and tighten the jar lid and
3 tbsp coconut milk coconut milk, soy sauce and stock store in the fridge. When ready to
powder into a large, clean jar and stir serve, remove the lime wedge and
3 tsp soy sauce
to combine. pour over enough boiling water to
1 tsp vegetable bouillon powder (or a stock cube) cover all the ingredients, then put
2 Place the pak choi on top.
a pak choi (bok choy), cut into wedges the lid back on and leave to sit for
3 Next, add the mange-tout and the
40g (1oz) mange-tout (snow peas) 2 minutes. Stir to combine or tip
carrot ribbons.
into a bowl. Squeeze over the lime
1 carrot, peeled into ribbons 4 Add the vermicelli on top. and enjoy.
30g (1oz) vermicelli rice noodles 5 Sprinkle over the coriander, spring
1 heaped tbsp chopped coriander onion and place the lime on top.
1 spring onion, finely sliced
a lime
boiling water, to serve
13.3g 9.9g 1.74g 6.2g 7.3g


Roasted harissa cauliflower steak
By Bec Dickinson (www.becdickinson.com)
Serves 5 | Prep 30 mins plus chilling | Cook 30 mins | Calories 586 (per serving)
1 large cauliflower 1 Preheat the oven to 200C/Gas Mark 6. Line a roasting

3 tbsp harissa paste tray with baking parchment.
grated zest and juice of 2 lemons 2 Remove the leaves of the cauliflower and trim the stem,
leaving the core intact. Place the cauliflower on a chopping
90ml (3fl oz) olive oil
board and cut it into five thick slices the three middle
150g (5oz) wholewheat or white pearl couscous slices should remain intact and the florets may fall away in
200g (7oz) tin of chickpeas, drained, rinsed the other slices. Lay all the cauliflower slices and florets on
3 tbsp chopped parsley, plus extra to garnish the lined roasting tray.
The recipes on
3 tbsp chopped coriander, plus extra to garnish 3 In a bowl, stir together the harissa, lemon zest, juice and pages 46-47 and
olive oil. Spread the mixture all over the cauliflower slices the smoky paprika
50g (1oz) sultanas
and season. Roast for 25-30 minutes, turning halfway baked beans
40g (1oz) flaked almonds, toasted through, until deep golden brown and caramelised. on page 48 are
2 spring onions, finely sliced taken from Love
4 To make the couscous, bring a small saucepan of salted Your Lunches by
salt and freshly ground black pepper water to the boil. Stir in the couscous, cover and simmer Bec Dickinson,
FOR THE DRESSING until soft and cooked. Drain, rinse and set aside. published by
juice of 1 lemon 5 Make the dressing by whisking together all the ingredients. Hardie Grant.
Season with salt and freshly ground black pepper. (RRP 12.99.)
1 tsp ground cumin
6 Combine the couscous, chickpeas, parsley, coriander,
3 tbsp extra-virgin olive oil
sultanas, toasted almonds and spring onions with the
dressing and stir well.
7 Portion the couscous into five lunch boxes, and top each
with a cauliflower steak. Store in the fridge overnight.
32.8g 4.4g 0.07g 10.6g 17.3g 8 Serve at room temperature.

Smoky paprika baked Grilled veg and almond

beans on garlic toast ricotta crostinis
By Bec Dickinson (www.becdickinson.com) By My NutriCounter (www.mynutricounter.com)
Serves 4 | Prep 20 mins | Cook 30 mins | Makes 30 pieces | Prep 30 mins plus soaking | Cook 20 mins |
Calories 712 (per serving) Calories 147 (per piece)
2 tbsp olive oil, plus 400g (14oz) tin of FOR THE CROSTINI tsp dried oregano
extra for drizzling cannellini beans 1 gluten-free 50ml (1fl oz) olive oil
1 brown onion, finely diced 400g (14oz) tin of French baguette
salt and pepper, to taste
3 garlic cloves, finely sliced haricot beans 250g (9oz) cherry
FOR THE RICOTTA
8 sprigs of thyme, tomatoes
1 tbsp smoked paprika 200g (7oz) slivered
leaves only 250g (9oz) aubergine
2 tbsp brown sugar almonds
2 tbsp parsley leaves 250g (9oz) red onions
2 tbsp white wine vinegar 15ml (fl oz) lemon juice
8 slices of sourdough tsp dried marjoram
150g (5oz) button
bread
mushrooms, sliced
1 lime, cut into wedges, 1 Preheat the oven to 175C/Gas Mark 4. Soak the raw
2 x 400g (14oz) tins of almonds in hot water for at least an hour.
to serve
chopped tomatoes
2 Transfer the almonds to a food processor with about a
quarter cup of the soaking liquid and the lemon juice.
1 Heat the oil in a medium saucepan, add the onion and 3 Process until smooth, but still a bit grainy. Add more of the
two-thirds of the garlic and saut for 5 minutes. liquid if you want a smoother consistency. Season to taste.
2 Stir in the paprika, sugar, vinegar and mushrooms. Add the 4 Transfer to a bowl and refrigerate.
tomatoes, beans and thyme. Simmer for 20 minutes or 5 Prepare the bread. Slice the baguette diagonally into about
until the sauce has thickened. Stir in the fresh parsley. 1cm (1/3in) thick slices. Brush lightly with olive oil and toast
3 The beans can be frozen at this point. Portion between for about 8 minutes in the oven.
containers and freeze. 6 Process the vegetables. Cut the cherry tomatoes in half.
4 Defrost in the fridge overnight before serving. If not Peel and cut the red onions to bite-sized wedges. Chop
freezing, store the beans in lunch boxes in the fridge. the aubergine into 1cm (in) cubes.
5 To serve, reheat the beans in the microwave until they are 7 Arrange the chopped vegetables in a roasting pan. Drizzle
heated through. with a bit of olive oil, season with salt and pepper and add
6 Toast the bread until crisp and firm, then rub on the in the dried herbs. Roast for about 8 minutes in the oven.
remaining garlic. 8 Assemble the crostinis. Take each toast and spread with
7 Drizzle over a little olive oil, then spoon the beans on top. about 1 tbsp of the almond ricotta. Top with the roasted
Serve with a wedge of lime. vegetables and some chopped fresh herbs.
10.5g 1.8g 0.47g 17.1g 37.3g 7.8g 0.8g 0.13g 2.2g 4.8g

Tamari and lime Many greens soup
kale crisps By Julie Morris
Serves 4 | Prep 20 mins | Cook 15 mins | Calories 249 (per serving)
By Becky Alexander and Michelle Lake
(from Packed, published by Nourish) 900ml (32fl oz) miso broth 150g (5oz) fresh or
Serves 1 | Prep 5 mins | Cook 45 mins | Calories 152 (per serving) 75g (2oz) raw cashews frozen peas
1 tbsp olive oil 175g (6oz) mixed dark

150g (5oz) cavolo nero, 2 tsp tamari or light
baby greens, like spinach,
stalks removed soy sauce 2 medium leeks, white
rocket and kale
2 tsp extra virgin olive oil a pinch of sea salt and light green parts
only, thinly sliced 30g (1oz) chopped parsley
a squeeze of lime juice
3 garlic cloves, minced 2 tbsp fresh lemon juice
1 Preheat the oven to 80C/Gas Mark . Dry the washed sea salt and ground
1 tbsp fresh
cavolo nero well using a clean cloth or paper towels, then black pepper
thyme, minced
cut it into crisp-size pieces. Put in a large bowl.
230g (8oz) broccoli, stem TO SERVE (OPTIONAL)
2 Massage the oil into the cavolo nero using your hands, so
peeled and finely chopped, fresh chives
that it is well coated. Add the lime juice and the tamari,
florets chopped small
and mix again with your hands so that you distribute the thinly sliced radishes
flavourings evenly. 1 In a blender, combine the broth and cashews and process
3 Layer thinly over two large baking sheets and put in the until smooth. Set aside momentarily.
oven for 45 minutes until nicely crisp. Check regularly to 2 Warm the oil in a large heavy-bottomed pot over medium
ensure that it doesnt burn. heat. Once hot, add the leeks and saut for 3-4 minutes,
4 Turn off the oven and leave the crisps inside to cool. Once stirring occasionally to soften. Mix in the garlic and cook
cool, sprinkle with salt and transfer to an airtight container. for 1 minute more. Add the blended broth, thyme, peas
Store for up to 1 week in a cool, dark place. To take to and broccoli. Bring to a simmer over medium-high heat.
work, put a couple of handfuls in a small container avoid 3 Partially cover, leaving the lid slightly ajar, and reduce the
bags, as the crisps might crumble. heat to medium-low. Cook the mixture for 5 minutes, or
until the broccoli is bright green and tender.
TIP Experiment with your own flavours apple cider 4 Uncover and add the baby greens and parsley. Stirring
vinegar, celery salt, chilli/hot pepper flakes and paprika all constantly, cook for no more than 1 minute longer, just
work well. long enough to wilt the greens. Remove the pot from the
heat and transfer the mixture to the blender.
5 Add the lemon juice, tsp sea salt, and tsp ground
black pepper. Blend until very smooth.
6 Taste for seasoning and adjust if needed. Ladle into bowls
and garnish with fresh chives and radish slices, if desired.
9.3g 1.3g 0.97g 0g 6.1g 13g 2.4g 0.69g 6.2g 9.9g


Pad Thai noodle soup

By Julie Morris
1 tbsp coconut oil 1 tsp sriracha sauce, or 1 Warm the coconut oil in a heavy-bottomed pot over
a yellow onion, more to taste medium heat. Add the onion and garlic and, stirring, cook
peeled, finely chopped 400g (14oz) extra-firm for 2 minutes. Add the carrots and the broccoli stems and
tofu, drained and cut florets and saut until the broccoli is bright green, about
2 garlic cloves, peeled,
into 1cm (in) cubes 3 minutes more, stirring often. Mix in the ginger and broth.
minced
200g (7oz) dried flat rice 2 In a small bowl, whisk together the miso paste, tamari,
3 carrots, shredded
stick noodles coconut sugar, and sriracha, making sure the miso dissolves,
230g (8oz) broccoli, stem then add to the soup. Turn the heat to high and bring to a
cut into matchsticks, 600g (1lb 5oz) bean sprouts
boil. Stir in the tofu, noodles, bean sprouts, lime juice and
florets cut small 60ml (2fl oz) fresh 1 tsp dulse flakes. Remove from the heat and cover.
1 tbsp grated fresh lime juice
3 Let the soup sit for 10 minutes, or until the noodles
ginger root 2 tsp dulse flakes, divided become tender, stirring once halfway through. To serve,
1.8 litres (64fl oz) 4 green onions, white ladle the soup into bowls and top with green onions,
seaweed or vegetable and light green parts coriander leaves, almonds, the remaining dulse flakes and
broth only, sliced thin lime wedges.
1 tbsp yellow miso paste 25g (1oz) coriander leaves
3 tbsp tamari 25g (1oz) slivered almonds TIP The lime wedge isnt just a garnish! Squeeze it over the
3 tbsp coconut sugar 1 lime, quartered soup to bring out its best flavours, right before eating. Add
1 tbsp chia seeds when you stir in the noodles for brain-
boosting fats.
12.4g 4.4g 2.37g 19.5g 23.7g


Oyster mushroom chowder
By Julie Morris
100g (3oz) raw cashews 1 Combine the cashews with 450ml (16fl oz) of the broth
1.35 litres (48fl oz) seaweed or vegetable broth, in a blender. Blend until smooth. Set aside.
divided 2 Warm the oil in a heavy-bottomed pot over medium
2 tbsp coconut oil heat. Add the leeks and cook for 2 minutes or until they
are bright green and wilted. Stir in the fennel, celery and
2 leeks, trimmed, halved, thinly sliced
garlic and cook for 4-5 minutes longer to soften. Add the
1 medium fennel bulb, finely chopped potatoes, rosemary, cordyceps powder (if using) and the
2 celery ribs, finely chopped last 900ml (32fl oz) of the broth. Bring the mixture to a
4 garlic cloves, peeled, minced boil over high heat, then reduce the heat to medium-low,
cover the pot and simmer for 12-15 minutes, or until the The recipes on
340g (12oz) red potatoes, cut into 1cm (in) dice
potatoes are tender. Discard the rosemary sprig. pages 50-51 and
1 fresh sprig rosemary
3 Add the mushrooms, wine and blended cashew mixture the many greens
1 tbsp cordyceps powder (optional) to the pot. Over medium-low heat, return the soup to a soup on page 49
185g (6oz) oyster mushrooms, separated, trimmed, simmer and then cook for 5 minutes longer, or until the are taken from
Superfood Soups
chopped into large pieces mushrooms are cooked through. Stir in the dulse flakes,
by Julie Morris,
115ml (4fl oz) vegan dry white wine then season to taste with salt and pepper. To serve, ladle
published by
the chowder into bowls, and generously top with coconut Sterling, available
2 tsp dulse flakes
bacon bits and a sprinkle of parsley. from www.thegmc
sea salt and ground black pepper
group.com
50g (1oz) vegan coconut bacon bits, to serve (RRP 14.99.)
25g (1oz) minced parsley leaves, to serve
15.6g 7.6g 0.75g 5.4g 14.1g


Broccoli, cashew Courgetti, pea

and quinoa salad and avocado salad pot
By Becky Alexander and Michelle Lake By Becky Alexander and Michelle Lake
Serves 1 | Prep 5 mins | Cook 20 mins | Calories 582 (per serving) Serves 1 | Prep 5 mins | Cook none | Calories 656 (per serving)
2 tbsp red quinoa 50g (1oz) cashew nuts 1 tbsp olive oil a handful of mint leaves
1 tsp rapeseed oil 1 tbsp tamari or light grated zest of lemon, a handful of pea shoots
tsp chilli powder soy sauce and a squeeze of juice 1 tbsp pumpkin seeds
25g (1oz) frozen a squeeze of lemon 50g (1oz) frozen 1 ripe avocado
edamame beans, green freshly ground petits pois
sea salt and freshly
soy beans or peas black pepper 1 courgette ground black pepper
100g (3oz) purple
1 Put the oil in a large sealable jar or lidded pot, then add
sprouting broccoli, cut
the lemon zest and juice. Add salt and plenty of pepper.
into bite-size pieces
2 Tip in the frozen petits pois. Spiralize the courgette (or
1 Put the quinoa in a non-stick saucepan along with 100ml slice) straight into the jar it takes just a few seconds.
(3fl oz) boiling water. Bring to the boil, then reduce the
3 Tear the mint leaves and add to the jar with the pea
heat and simmer over a low heat for 10 minutes or until
shoots and pumpkin seeds. Seal the jar. Pack the avocado
the water is absorbed, then stir well and leave to one side
to take with you. The peas will have defrosted by lunch.
The recipes on to cool a little.
pages 52-53 and 4 Tip the sealed jar to allow the dressing to coat the
2 Meanwhile, heat the oil in a non-stick frying pan and add
the kale crisps on salad. Cut open the avocado, discard the pit, and, using a
the chilli powder, edamame/green soy beans and broccoli.
page 49 are taken teaspoon, scoop out chunks on to your salad.
from Packed: Add 1 tbsp boiling water. Stir well, cover and cook over a
Lunch Hacks and medium heat for 5 minutes, stirring occasionally, until the
Recipes to Squeeze broccoli has softened slightly.
More Nutrients 3 Add the cashew nuts and tamari and stir well. Cook for a
Into Your Day by further 2 minutes, uncovered, stirring to mix well.
Becky Alexander
and Michelle 4 Transfer the broccoli and cashew mixture to the quinoa
Lake, published and mix well to combine. Add the lemon juice and plenty
by Nourish. of black pepper. Transfer to a sealable container, put the lid
(RRP 12.99.) on and take to work.
35.8g 6.1g 1.03g 6.3g 26.8g 58.1g 11.1g 0.04g 5.2g 9.6g

Summer garden sandwich
By Becky Alexander and Michelle Lake
Serves 1 | Prep 10 mins | Cook none | Calories 257 (per serving)
2 slices of millet or buckwheat bread 1 Toast the bread, if wished, and leave it to cool. To make the
1 small raw beetroot pesto, put all the ingredients into a food processor and
whizz until well combined but still a little chunky.
1 radish
2 Spread one side of each slice of bread with pesto. Put a
1 small carrot
slice, pesto-side up, on a large sheet of baking parchment.
a small courgette
3 Use a vegetable peeler to cut ribbons of beetroot, radish,
1 spring onion, finely sliced carrot and courgette directly onto the bread. Scatter over
FOR THE PESTO the spring onion.
a handful of rocket 4 Top with the other slice of bread, pesto-side down. Wrap
4 almonds the sandwich in baking parchment and secure with an
elastic band. Put in a sealable container.
a squeeze of lemon juice
1 tbsp extra-virgin olive oil
TIP Rocket pesto is very good in this sandwich, but do
2 sun-dried tomatoes
experiment with other greens such as spinach, watercress,
1 garlic clove, chopped (optional) kale, basil, mint or coriander. You could also buy ready-made
a pinch each of sea salt and freshly ground vegan pesto, but aim for a fresh tub rather than a jar, if you
black pepper can. You can easily increase the quantities used here and store
the pesto in the fridge for up to 1 week or freeze what you
dont use for up to 3 months.
3.3g 0g 0.26g 9.7g 7.2g


FEAST ON
falafels
These crunchy balls of goodness
are vegan essentials and weve
three recipes to help you get
creative and mix things up a little

FA L A F E L S
Traditional chickpea 180g (6oz) dried chickpeas 1 tsp salt
falafel pockets
80g (3oz) chopped onion 230ml (8fl oz) oil, for frying
2 garlic cloves TO SERVE
By Dunja Gulin 1 bunch of fresh parsley, 4 pitta pockets
Makes 24-26 small falafels | Prep 10 mins plus soaking and chilling | leaves only tahini sauce
Cook 5 mins | Calories 29 (per falafel)
2 tsp ground coriander raw vegetables such as
Surely you have tasted, or maybe even prepared, one
tsp bicarbonate of soda sliced tomatoes, cucumber,
version of this classic falafel recipe. An intensive 24 hour
lettuce, rocket, parsley,
soak makes the chickpeas properly soft, which gives a lovely 1 tsp ground cumin
spring onions
moist yet light mixture that is easy to digest. 1
8 tsp chilli powder
1 Soak the chickpeas in plenty of water for 12 hours. Drain,

discard the water, cover with fresh water and soak for another
12 hours. Drain, rinse well and drain again for 5 minutes.
2 Its best to use a food processor fitted with an S blade for
blending the falafel mix, even though it can also be done in a
good blender, in two batches.
3 First blend the drained chickpeas the texture should
resemble coarse sand. Add all the remaining ingredients
(except the frying oil) and blend until you get a paste. Cover
with clingfilm and let sit in the fridge for 1 hour, or longer.
4 Roll into walnut-sized balls, wetting your hands once in a while
to prevent sticking.
5 Deep-fry the falafels in hot oil for 4 minutes or until nicely
browned. Were using soaked chickpeas, so the falafels need to
be deep-fried to make them digestible baking wouldnt work.
6 Warm the pitta pockets, fill with vegetables of your choice, add
falafel balls and serve with the tahini sauce. Yum!
0.5g 0.1g 0.17g 0.9g 1.5g


Falafel casserole
By Dunja Gulin
Serves 2-3 | Prep 10 mins | Cook 30 mins |
I dont often use store-bought vegan cheese in my kitchen,

but this recipe is an exception its hard to resist the melted
cheese in comforting casserole-style dishes! This is something
different which everybody will enjoy.
FOR THE SAUCE salt and freshly ground
3 tbsp extra-virgin olive oil black pepper, to taste
1 large onion (about 120g FOR THE CASSEROLE

(4oz)), finely chopped 230ml (8fl oz) tomato
1 tsp vegetable bouillon sauce (see above)
powder or a bouillon 7-9 leftover falafel
cube (optional) 50g (1oz) grated white
1 tsp dried oregano Cheddar-style vegan
or basil cheese that melts well
1 tbsp rice, agave or (such as Cheezly)
Juicy brown rice faux-lafel maple syrup olive oil, to drizzle
1 tbsp tamari soy sauce blanched broccoli or any
By Dunja Gulin
230ml (8fl oz) other greens, to serve
Serves 24-26 small falafels | Prep 20 mins plus chilling |
Cook 15 mins | Calories 66 (per falafel) tomato passata toasted sourdough
bread or creamy mashed
A basic wholegrains recipe 40g (1oz) finely grated 2 garlic cloves, crushed
potatoes, to serve
that can be served even to smoked tofu (optional) 2 tbsp freshly chopped
small children just reduce 2 tbsp freshly chopped parsley or snipped chives
the amount of spices! parsley or spring onion 1 Start by making the tomato sauce. Heat the olive oil
420g (15oz) cooked
salt, pepper, oregano, in a pan over medium heat and saut the onion until
short-grain brown rice
chilli powder and sweet translucent. Add the bouillon powder/cube, herbs, syrup
70g (2oz) finely grated paprika, to taste and tamari, and stir until the onion soaks up the spices,
carrot (about 1 carrot)
olive oil, for greasing and
about 2 minutes.
40g (1oz) finely brushing 2 Add the passata and bring it to the boil. Lower the heat
grated celeriac
TO SERVE
and leave to simmer, uncovered, for about 10 minutes, or
80g (3oz) finely grated until thick. At the end of cooking, add the garlic, parsley or
mixed greens chives and an extra drop of olive oil. Season to taste. This
onion (1 small onion)
4 garlic cloves, crushed
sauce or dip of choice sauce can be made a couple of days in advance and kept
refrigerated, if needed. It makes about 375ml (13fl oz).
1 The rice has to be carefully cooked: it should be neither
soggy nor hard. For best results use freshly cooked rice. 3 To assemble the casserole, preheat the oven to 180C/
Gas Mark 4.
2 Put the cooked rice, grated veggies, garlic, tofu, parsley and
some salt, pepper, oregano, chilli powder and paprika in a 4 Drizzle a little bit of olive oil in the bottom of a large
big bowl. Use your hands to knead until everything is well baking dish, pour in the tomato sauce, add a layer of
combined. Taste and add more seasoning/spices if needed. leftover falafel and cover with grated vegan cheese. Bake in
the oven for 10-15 minutes, until the tomato sauce starts
3 Wet your hands and shape a burger from the mixture if sizzling and the cheese melts. Serve with blanched broccoli
it is a little sticky and soft, but the burger keeps its shape, it or any other greens, toasted sourdough bread or creamy
should be ready. Leave in the fridge for 1 hour, or longer. mashed potatoes.
5 Wet your hands and shape 24 small burgers. Grease the
baking paper with oil and oil each falafel with the help of a 23.6g 3.1g 0.64g 9g 11.1g
silicone brush when you place them on the baking sheet. Total fat Saturates Salt Sugar Protein
6 Bake in the oven for 12-16 minutes or until golden and
compact, with a thin, crunchy crust and juicy inside. The extract on pages 54-57 is taken
Depending on the oven, you may want to turn them from Falafel Forever by Dunja Gulin,
halfway through baking. Delicious served on a bed of photography by Tim Aitkins, published
by Ryland Peters & Small. (RRP 9.99.)
mixed greens with a sauce or dip of your choice. Falafel Forever is available for the
0.5g 0.1g 0.01g 0.3g 1.5g special price of 7.99 (inc. UK p&p)
by calling Macmillan Direct on 01256
Total fat Saturates Salt Sugar Protein 302 699 and quoting code KA8.

FA L A F E L S
FEAST ON
falafels
Broccoli and Tofu and aubergine
tofu with green curry P63
quinoa P64
Midweek M E A L S
End the day on a
culinary high...
Baked sweet potato with spinach chana masala P62 Pepper, pea and mushroom paella P63

Midweek R E C I P E S
Baked sweet potato with

spinach chana masala
4 medium sweet potatoes 1 tsp turmeric 1 Preheat the oven to 200C/Gas Mark 6.
260g (9oz) spinach leaves -1 tsp chilli powder 2 Wash the sweet potatoes. Place on a baking tray. Pierce all over with
3 tomatoes, quartered (according to taste) a fork. Drizzle some olive oil on top. Cook for 30-50 minutes until
1 thumb of ginger, grated soft. Cooking time will depend on the size of the sweet potatoes.
400g (14oz) can of chickpeas
400ml (14fl oz) vegetable 3 In the meantime, heat some olive oil in a large saucepan. Add the
400g (14oz) can chopped
stock onion and garlic, followed by the garam masala, ground cumin, ground
tomatoes
coriander, turmeric, chilli powder and ginger. Cook on moderate heat
1 onion, peeled, finely 100g (3oz) grated creamed
until the onion is soft.
chopped coconut
4 Add the can of chopped tomatoes and the fresh tomatoes, vegetable
5 garlic cloves, peeled, juice of 1 lemon
stock, grated creamed coconut and spinach. Cook on medium heat,
crushed small bunch of fresh coriander until spinach has wilted.
1 tsp garam masala olive oil 5 Cook for another 10 minutes to reduce some of the sauce. Add the
1 tsp ground cumin salt and ground black pepper drained chickpeas. Cook for another 5 minutes.
2 tsp ground coriander 6 Season with lemon juice, salt and pepper.
7 Once cooked, split the sweet potatoes in half.
8 Serve topped with spinach chana masala and a generous handful of
chopped fresh coriander leaves.
24.7g 0.9g 0.15g 18.8g 27.9g

Tofu and aubergine
green curry
By My NutriCounter (www.mynutricounter.com)
Serves 4 | Prep 15 mins | Cook 15 mins
| Calories 423 (per serving)
600g (1lb 5oz) firm tofu

400g (14oz) aubergine
100g (3oz) shallots
400ml (14fl oz) coconut cream
100ml (3fl oz) vegetable stock
cornflour, for dusting
tsp cayenne pepper
fresh basil leaves (optional)
red Thai chillis (optional)
vegetable oil
FOR THE PASTE
25g (1oz) fresh coriander
4 green jalapeo peppers (optional)
2 lemongrass stalks
2 shallots
Pepper, pea and

6 garlic cloves
juice of 2 limes
1 Cut the firm tofu into 2.5cm (1in) sized mushroom paella
cubes and pan-fry until golden brown. Set
By Aoife Howard from The Goodfood Goddess (thegoodfoodgoddess.com)
aside.
Serves 4 | Prep 10 mins | Cook 1 hr | Calories 442 (per serving)
2 Slice the shallots into thin rings. Season with
salt and cayenne pepper. Lightly dust with
cornflour and fry until crispy. Set aside. 350g (12oz) brown rice 1 In a large frying pan, saut the onion and
1 onion, peeled, diced garlic for 6-8 minutes until golden brown.
3 Combine all the ingredients for the paste in a
food processor and pulse until smooth. 2 garlic cloves 2 Reduce the heat and add the paprika,
turmeric, cayenne pepper, lemon juice and
4 Heat about 1 tbsp vegetable oil in a pan 2 tsp paprika, plus tsp
season with salt and pepper.
and roast the curry paste, stirring constantly, 1 tsp turmeric
until aromatic. Add the stock to the pan 3 Add in the rice, half the vegetable stock and
tsp cayenne pepper the chopped tomatoes.
to de-glaze. Add the coconut cream and
aubergine. Cook until the aubergine is juice of 1 lemon 4 Reduce the heat to allow the rice to gently
tender. Add the tofu and heat for 1 minute. salt and ground black pepper simmer and cover with a lid.
5 Season to taste with salt. 2 red or yellow peppers, chopped 5 Keep an eye on the rice, adding more stock
6 Serve topped with fresh basil leaves, fried about 1.2 litres (42fl oz) vegetable stock as required.
shallots and red Thai chillis. 200g (7oz) chopped tomatoes 6 After roughly 35 minutes, add in the
peppers as well as more stock as needed.
300g (10oz) peas
7 Once the peppers have started to soften,
250g (9oz) mushrooms, sliced
roughly after about 10 minutes, add in
the peas and mushrooms and cook for a
further 10 minutes.
8 Remove from the heat and serve with
a generous handful of olives and lemon
wedges to squeeze over.
30.8g 22.7g 0.05g 7.7g 17g 5.8g 3.1g 0.93g 12.1g 14g

Midweek R E C I P E S
Broccoli and smoked tofu with quinoa

By Blanche Vaughan and Julian Metcalfe
100g (3oz) uncooked quinoa 1 Put the quinoa in a saucepan with 200ml (7fl oz) water and tsp
200ml (7fl oz) water salt. Bring to the boil. Reduce the heat to low, cover with a lid and
cook for 10-12 minutes until just tender.
tsp salt
2 While the quinoa is cooking, heat 2 tbsp oil in a wok until smoking
3 tbsp vegetable oil
hot. Pat the tofu dry with kitchen paper, add to the wok and fry over
200g (7oz) smoked tofu, cut into 1cm (in) cubes a high heat, turning and tossing, until the cubes are browned all over.
1 garlic clove, peeled, thinly sliced Remove to a plate.
1 hot red chilli, de-seeded, finely chopped 3 Heat the remaining oil in the wok, add the garlic, chilli and ginger and
a thumb-sized piece of fresh root ginger (about 20g (oz)), stir-fry over a medium-high heat for a few seconds. Add the pumpkin
peeled, finely chopped and sunflower seeds and fry for a few more seconds before adding
the broccoli and 2 tbsp soy sauce.
1 tbsp pumpkin seeds
4 Cover the wok with a lid and steam for a couple of minutes until the
1 tbsp sunflower seeds
broccoli is still firm but no longer raw.
150g (5oz) Tenderstem broccoli
5 When the quinoa is ready, drain in a sieve to remove any excess
3 tbsp soy sauce water. Remove the wok from the heat and add the quinoa with the
2 tbsp toasted sesame oil remaining soy sauce and the sesame oil.
6 Toss well before serving.
45.4g 8g 1.96g 2.6g 23g


Vietnamese
vegetable pho
By Blanche Vaughan and Julian Metcalfe
Serves 2 | Prep 10 mins plus soaking |
1 quantity vegetable broth (see right)

100g (3oz) dried thick rice noodles
100g (3oz) chestnut or shiitake
mushrooms, sliced
2 carrots, cut into long thin strands or
strips with a spiralizer or julienne peeler
2 heads of pak choi (about 200g (7oz)),
stalks and leaves separated and sliced
50g (1oz) bean sprouts
1 hot red chilli, thinly sliced
40g (1oz) mixed coriander and basil
with a few mint leaves, roughly torn
1 lime, halved
1 Make the vegetable broth as per step 1 for
the Asian vegetable broth (see right), leaving
it to simmer while you prepare the rest of
the ingredients.
2 Soak the noodles in a bowl of boiling water
for 8 minutes, then drain and refresh under
cold running water.
3 After the broth has simmered for Asian vegetable broth
10 minutes, strain into a jug, discarding the By Blanche Vaughan and Julian Metcalfe
solids, and return to the saucepan. Serves 2 | Prep 25 mins | Cook 25 mins | Calories 212 (per serving)
4 Bring the broth back to the boil and add FOR THE VEGETABLES 1 For the broth, put the stock with the other
the mushrooms, carrot strands or strips
3-4 of the following (or what you fancy!): broth ingredients into a large saucepan,
and pak choi stalks. Cook for a couple of
cover with a lid and bring to the boil.
minutes before adding the pak choi leaves. 100g (3oz) sweet potato, diced
2 While you are waiting for the broth to
5 Divide the noodles between two bowls, 1 leek, trimmed, cleaned and sliced
come up to the boil, prepare the vegetables.
ladle the broth and vegetables into each 100g (3oz) curly kale, tough stalks
bowl and scatter the bean sprouts, chilli and 3 Add the vegetables to the boiling broth in
removed, torn into small pieces
torn herbs over the top. Serve with half a the order that they will take time to cook.
100g (3oz) green beans, topped and cut
lime each, to squeeze over. 4 Finish by adding the lime zest and juice
into thirds
before serving.
100g (3oz) baby corn, cut into thirds
1 head of pak choi, stalks and leaves
separated and sliced
100g (3oz) spinach
grated zest and juice of a lime
FOR THE BROTH
The recipes on
800ml (1pt) vegetable stock
pages 64-65 are
1 star anise taken from Itsu
4 large dried lime leaves 20-minute Suppers
by Blanche Vaughan
1 lemongrass stalk, finely chopped and Julian Metcalfe,
a thumb-sized piece of fresh root ginger published by
(about 20g (oz)), peeled, finely chopped Mitchell Beazley.
(RRP 18.99.)
1 hot red chilli, finely chopped
4 spring onions, finely chopped
4.2g 3.5g 1.36g 7.9g 7.6g 5.1g 3.7g 1.57g 10.9g 7.4g
tsp salt

Raise a glass to
conscious tipples
Tough week? Celebrating with
friends? Charlotte Willis shares
the vegan-friendly ways
to enjoy a drink (or two!)
CHARLOTTE
WILLIS
Charlotte is a
student researcher
of nutrition and
human disease. She
writes for the Vegan
Society, as well as
online publications.

B E E R
A
vegan walks into a bar a fishs swim-bladder called isinglass, isinglass has traditionally been used,
vegan bar no, really. Once which is extracted from certain species it frustrates me that in modern-day
considered something from of tropical fish such as catfish and life many vegans and ethical drinkers
a parallel universe, bearded brewers drumfish, known to have a large swim- may be unintentionally consuming
and alcoholic alchemists have begun bladder rich in collagen proteins. Yes, drinks that are manufactured in such
a stark transition from traditional to you read that right, parts of fish. Its an inhumane manner. Seeking solace,
innovative. This should come as no enough to put you off your drink! I buried my head into researching
surprise, because the UKs population The collagen found in isinglass ethical alcohol producers.
has never been more aware and attracts the remnants of any yeasts and I first came across Bristol-based
inquisitive towards exactly how and other undesired particles suspended company Moor Beer. The brewery was
what goes into the production of our in the alcohol, leaving a clearer liquid founded in 2007 by Justin Hawke,
food and drink. Drinks companies and that can be pumped easily from a cask after being inspired by sampling
micro-brewers alike are bucking the without the risk of over-clouding. traditionally cloudy German beers. By
trend, shifting production of innovative According to the Good Beer Guide law (called reinheitsgebot), German
and creative beverages towards a more editor Roger Protz, Isinglass is beer contains only water, hops, yeast
sustainable, and indeed vegan-friendly, odourless and tasteless and doesnt and malted barley or wheat, a law
way of modern alcohol production. impact on the pint in your glass. But, ensuring quality and standard ethical
as its derived from fish, many drinkers practice during production.
BEER PRODUCTION 101 are unhappy with its use in the brewing Justin explains: In my opinion,
If youre anything like me, when Im process. Safe it may be. Vegan, and isinglass has a negative effect on
asked what kind of products I choose indeed ethical, it is most certainly not. aroma, flavour and mouth-feel, so we
to avoid as a part of my vegan diet, took the bold decision to stop using
beer and cider are not the first things DRINK MOOR BEER it many years ago. Although it was
that come to mind. In fact, if it hadnt Honestly, this left me baffled. Why difficult at the time, being the only
been for my father (who previously on earth would anyone want to use ones going against tradition, we felt
worked for a large brewing company) such a bizarre processing aid in very strongly about it, so persevered
informing me of the way in which the production of alcohol? Even if through the challenges. We overcame
traditional ales and beers are refined them through a lot of positive
in mass alcohol industry practices, communication, education and, at
to this day I would still be as nave. the end of the day, the beer is so
The truth is, theres something fishy much better when it is unfined. After
going on.
Beer and cider are produced in
processes of fermentation. The method
by which adult beverages are created
involves yeast. The yeast gets to work The brewing
process
on consuming the sugars and starch
from the watery-mulch solution of
hops and grains for beer, and fruits for
cider. As the yeast feeds and ferments,
the spores develop the alcohol content.
After this maturation has occurred, malt 1
the liquid is often clouded with excess milling 2
yeast that can also alter aspects of
mixing 3
flavour. Many alcohols are filtered or
left to naturally separate the yeast and cooling 4
proteins for weeks at a time. Natural so boiling 5
far, but here it gets complicated. fermentation 6
A CLOUDY STORY maturing 7
For many large-scale manufacturers filtering 8
of beers and cider, waiting for the bottling 9
yeast to settle is not cost-effective,
and so a process is used fining, and
its during this process that alcohol
production takes a peculiar turn.
Fining traditionally uses a part of a

B E E R
our success we inspired a lot of other

brewers. Thankfully we have helped
change the public perception and it
is much more common to find vegan
friendly beers now.
Justin believes natural beer is the
secret to his companys success, We
feel our beer smells and tastes so much
better, plus it has a fuller mouth-feel
and a beautiful, natural sheen. It was
recently referred to quite appropriately
as glowing in the glass! Natural
products are so much better. The more
we can stop adulterating our food and
Most of our customers don't care

drink unnecessarily, the better off well
all be, and the better it will taste.
whether the beer is vegan or not. r

As to being vegan-exclusive, Justin
knows the proof is in the product,
What they notice is that it's bette

Honestly, most of our customers
dont care whether it is vegan or not.
What they notice is that our beer is so
much better than what they are used
to. The goal was to brew better beers.
When they find out it is vegan, it is
pretty much the icing on the cake. But
Current
I am pleased that we opened up a new
range of beers for people who prefer to sensory changes. Could pea protein be
be more considered and ethical about the future refining aid of choice?
what they consume.
TAPPING INTO THE MARKET

DRINK WITHOUT DOUBT Ethical
Beverages
The list of accidentally vegan products
Moor Beer is by far not the only brand continues to astonish the vegan
of alcohol manufacturer attracting community, from Oreos and most
the ethical drinker. Social media brands of jam doughnuts to Jus-Rol
has been flooded by multinational pastries, custard powder and now
corporations, such as Guinness, beers, ciders and ales. Out at the
promising to begin producing vegan bar with friends? My best advice for LARGER Marble Brewery
versions of their traditional beverages keeping your drink vegan is to check COMPANY BEERS Moodleys
in attempts to attract vegan customers. prior to ordering. Download an app Becks Moor Beer
Micro-brewers and independent batch such as VegeTipple, Vegaholic and Budweiser Wagtail Brewery
breweries are also increasingly more VeggieBeers for a simple way to certify Carlsberg (EU only) Why Not Beers
aware of their vegan customer base, your tipple. Cobra
with brands such as BrewDog and Alternatively, a quick search on Coors CIDER
Little Valley Brewery being certified as website Barnivore.com will provide a Corona Alska Breweries
suitable by the Vegan Society. comprehensive list of beverages and Grolsch Aspall (all except
While popularity of unrefined even includes printable lists of vegan Heineken honey-containing)
drinks are on the rise, researchers wine, beer and liquor for you to take Freedom Bottled Lager Brothers Cider
and food scientists are attempting shopping with you. The vegan society San Miguel Bottled Dunkertons
to develop alternative methods of has also created a useful comparison Stella Artois (not the Pitfield Brewery
refining without the use of isinglass of vegan-friendly ciders (www. ordinary cidre) Strongbow (cloudy
or animal products. So far, a plant- vegansociety.com/whats-new/blog/20- apple, pear and citrus
based alternative in pea protein extract best-vegan-friendly-ciders) SMALLER BEER edge only)
has been trialled. Acting in a similar Ordering for a special occasion? Why COMPANIES Thatchers Cider
manner to isinglass, the protein not source some independently brewed Blythe Brewery Stella Artois Cidre
complex helped to attract and remove drinks for you and your guests and BrewDog (pear, peach, raspberry
the yeast and particle components support your local small businesses? Durham Brewery and elderflower only
from the beer without undesired Cheers all round! Little Valley not the original)

V E G A N B E E R S
Little Valley Brewery Ginger Moor Fusion

Pale Ale 39.95 for 12 bottles 15
With hints of ginger and citrus, this These strictly limited
Ginger Pale Ale makes a delicious release old ales have
aperitif. littlevalleybrewery.co.uk been aged in Somerset
cider brandy barrels.
moorbeer.co.uk
BrewDog Punk
IPA From 1.80
Spiky, tropical and hoppy,
this is BrewDogs flagship
India Pale Ale.
www.brewdog.com
Vegan Beers
Fancy a drink? Take a look
at some of the best vegan
beers on the market
BrewDog Elvis Juice Durham
2.50 for a 330ml can Brewery
This American IPA has a Bombay 106
bitter edge that will push 3.49
your citrus tolerance to the Brewed with pale
brink and back! Maris Otter malts,
www.brewdog.com this has a spicy,
peppery finish and
bitter robustness.
durham
brewery.com
Stroud
Brewery Craft
Beer from 10
for a 3 Bottle
Gift Box
Choose from pale
ales, classic bitters
and easy stouts
for the perfect
drinking experience.
www.stroud
brewery.co.uk

A taste
Car i b b e a n
of the
Whisk yourself away to the islands and savour the spicy

tastes of Caribbean cooking, which is influenced by many
other cultures, to create a unique blend of flavours

C A R I B B E A N
Beachside fish tacos

By Taymer Mason
Serves 6 | Prep 20 mins plus marinating |
Tacos arent always the biggest rage in these parts, but many
expat businesses serve them, especially if theyre catering to
the American market. You can use two things to stand in for
the fish; the first is our trusty friend tofu, cut into cubes instead
of fillets, or you can make your fish taco really authentic by
using an unripe soursop, also known as guanbana. When
marinated and cooked, this fruit has the exact texture of a
firm white fish. If youre looking for the perfect vegan stand-in
for fish, this is it. Its almost too real! Like tofu, soursop has a
neutral flavour, but has to be marinated overnight to make it
pliable and amenable to seasoning.
FOR THE SOURSOP FISH
1 tbsp pink or sea salt
1 medium green (unripe) soursop, sliced into 5x13cm
(2x5in) pieces, seeds removed
100g (3oz) Bajan seasoning
1 tbsp neutral-flavoured oil, plus 230ml (8fl oz)
for frying
FOR THE BEER BATTER
250g (9oz) unbleached plain flour
2 nori sheets, toasted and crumbled
1 tbsp onion powder
1 tbsp seasoning salt
1 tsp black pepper
tsp baking powder
3 tbsp minced fresh herbs (try a mixture of thyme,
parsley and marjoram)
2 green onions, peeled, minced
2 x 355ml (12fl oz) bottles of vegan beer (lager)
OTHER INGREDIENTS & TOPPINGS
6 soft flour tortillas
150g (5oz) shredded lettuce
When marinated and cooked, soursop has
1 avocado, sliced artfully
100g (3oz) sliced red cabbage
the exact texture of a firm white fish
1 red onion, peeled, thinly sliced
1 cucumber, chopped about 4-6 minutes. The batter should puff up a bit. Fry two
pieces at a time. Transfer to paper towels to drain.
1 To make the fish, salt the soursop and leave to stand for
6 To serve, layer the fish in the tortillas and add some of the
2 hours on the counter.
suggested toppings to really sizzle up your vegan fish tacos!
2 Rinse the soursop and pat dry. Season with Bajan
seasoning and 1 tbsp of the oil. Leave to marinate
overnight or for 1 hour minimum. ISLAND TIP If youre in a time crunch, make the tacos
with 454g (1lb) firm tofu coated in a cornflour crust. Mix
3 To make the batter, mix the flour, nori, onion powder,
3 tbsp cornflour, 45g (1oz) breadcrumbs and 30g (1oz)
seasoning salt, pepper, baking powder, herbs, green onion
plain flour. Season the tofu with nori and Bajan seasoning as
and beer. Mix well and allow to stand on the counter for
directed above, and dredge in the cornflour before shallow
15 minutes before using.
frying in hot oil in a medium skillet over medium heat until
4 To fry, heat 230ml (8fl oz) oil in a small, heavy-bottomed golden brown, about 2 minutes per side.
saucepan over medium heat until hot, about 10 minutes.
5 Dip the seasoned soursop in the batter and carefully 13g 2.8g 3.11g 24.6g 12.7g
place it in the hot oil. Shallow-fry until it is golden brown, Total fat Saturates Salt Sugar Protein

C A R I B B E A N
Caribbean sushi Jamaican

with tamarind eel sauce jerk seasoning
By Taymer Mason By Taymer Mason
Serves 4 | Prep 30 mins plus chilling | Cook 15 mins | Calories 579 (per serving) Makes 500g (1lb 2oz) | Prep 5 mins | Cook none |
Calories 1,744 (per jar)
Did you know that theres usually no eel in eel sauce? Eel sauce is a sweet, salty
and tangy condiment that accompanies sushi. When I was introduced to trendy This can be made as spicy or as mild as you want it.
sushi bars, I discovered the flavourful seaweed salads, the edamame, sweet potato Although there are many recipes circulating for jerk
rolls, vegan rolls stuffed with sweet mangoes, mildly seasoned rice and chewy nori seasoning, I wanted to design one especially for the
seaweed that tied everything together. What if we used Caribbean veggies and fruit recipes in this book. It delivers a lot of flavour, but not
to make sushi? Crunchy, high-calcium baby okra; soft, sweet boiled ripe plantain; too much heat. If youre very adventurous, use up to
the crisp apple flavour of christophenes; creamy Jamaican ackees? Why not make four Scotch bonnets with the seeds for a real kick.
tempura tofu with freshly grated coconut in the batter, pick up in-season mangoes Like Bajan seasoning, it has no fixed recipe, so use this
with a firm texture and a bold flavour? version as a guide and feel free to improvise.
FOR THE SUSHI 1 avocado, cut in 10 slices (optional) 25-30 green onions 80ml (3fl oz) distilled
5 nori sheets 1 small carrot, cut in 10 thin strips 9x2.5cm (3x1in) piece white vinegar
205g (7oz) cooked and chilled FOR THE TAMARIND EEL SAUCE of fresh ginger 3 tbsp fresh lime juice
sushi rice 60ml (2fl oz) mirin 1-2 Scotch bonnet or 3 tbsp brown sugar
2 tbsp neutral-flavoured oil habanero peppers 1 tbsp plus 1 tsp pink
2 tbsp soy sauce
a 540g (19oz) can of Jamaican 5 garlic cloves or sea salt
2 tbsp tamarind paste
ackee, drained and patted dry 2 tbsp fresh thyme leaf 1 tbsp plus 1 tsp
1 tsp sugar
2 tsp Jamaican jerk seasoning (right) 120ml (4fl oz) canola ground cloves
1 tsp sriracha sauce
5 okra pods, sliced lengthwise in oil or other neutral- 1 tbsp plus 1 tsp
tsp minced garlic flavoured oil ground allspice
two strips
FOR THE GARNISHES 120ml (4fl oz) soy sauce 1 tsp ground nutmeg
a red bell pepper, cut in 10 slices
wasabi paste 120ml (4fl oz) tomato - tsp ground
christophene (chayote), cut in 10
thin strips pickled ginger sauce, Spanish-style cinnamon or cassia
1 firm ripe plantain, boiled and cut pomegranate seeds 80ml (3fl oz) fresh
in 10 strips toasted coconut flakes orange juice
1 To make the sushi rolls, place a sheet of nori on a sushi mat and spoon about 1 Put the green onions, ginger, Scotch bonnets, garlic
one-fifth of the rice on top. Set aside. and thyme in a food processor and process for
30 seconds. Add the oil, soy sauce, tomato sauce,
2 Heat the oil in a small pan over medium heat. Add the ackee and jerk seasoning, orange juice, vinegar, lime juice, brown sugar, salt,
and cook gently for 3 minutes. Note that the ackee is very delicate and will turn cloves, allspice, nutmeg and cinnamon and process
into mush with too much manipulation. Let the mixture cool for a few minutes. until medium smooth.
3 To make the rolls, be creative, the key is to mix and match veggies and not 2 Transfer to a clean jar, seal and refrigerate. This
over-pack them with rice. You have 10 slices of each vegetable, so use two slices blend will keep for as long as 1 year in the fridge.
per roll. Arrange two pieces each of okra, bell pepper, christophene, plantain and
optional avocado lengthwise along the longer side facing you. Spoon on one-fifth
of the cooled jerk-ackee mixture and start rolling the sushi, pushing it away from ISLAND TIP 1 What separates jerk seasoning from
you and slightly compressing the roll as it gets more complete. Do not roll the Trinidadian green seasoning and Bajan seasoning are
sushi too loose or the fillings will fall out! Place the completed roll on the plate the colour, the cloves and the allspice. In some recipes,
and repeat this process with the other four nori sheets. Chill completed rolls for dark rum is heated and added to the seasoning blend.
a minimum of 30 minutes. Jerk seasoning is traditionally made with a mortar and
4 To make the eel sauce, combine the mirin, soy sauce, tamarind paste, sugar, pestle, including the crushing of the allspice.
sriracha and garlic in a small saucepan and bring the mixture to a boil over
medium-heat, stirring occasionally. Cook for 8-10 minutes, until slightly thick. ISLAND TIP 2 For the best flavour, use a Spanish-
5 To serve, cut the sushi just before serving to ensure the freshest bite. Cut each style tomato sauce. I like Goya brand. Spanish-style
roll into six pieces with a wet, sharp knife. Arrange a platter with cut rolls, with tomato sauce is slightly more acidic than regular
the end pieces cut face up. Drizzle with the eel sauce and add the garnishes; tomato sauce, and also contains different spices.
you can bottle the eel sauce in a squeezable bottle with a thin nozzle to make
the drizzling easier. ISLAND TIP 3 Jerk seasoning can be cured outside
in the sun after bottling. To cure, place in a clear sterile
jar, seal and leave outside in the sun for 3 days.
23.5g 5.3g 0.88g 19.8g 10.6g 125.4g 12.1g 15.8g 54.4g 26.2g

Rum cake
By Taymer Mason
Serves 8 | Prep 20 mins plus soaking | Cook 40 mins |
There are two common rum cakes in the Caribbean. One,

called black cake, made at Christmas and for weddings using
rum-soaked fruit. The other is made like a regular cake and
has a buttered rum glaze, which is this recipe.
FOR THE CAKE
60ml (2fl oz) plus 2 tbsp dark rum, preferably
Mount Gay
60ml (2fl oz) white rum, or additional dark rum
2 tbsp falernum
75g (2oz) raisins
115g (4oz) vegan margarine
115g (4oz) vegetable shortening
200g (7oz) light brown sugar
2 tbsp warm water
1 tbsp Ener-G egg replacer
1 tsp vanilla essence, or tsp vanilla extract
250g (9oz) unbleached plain flour
tsp pink or sea salt
tsp baking powder
tsp bicarbonate of soda
1 tsp apple cider vinegar
240ml (8fl oz) non-dairy milk
1 tbsp molasses
FOR THE RUM GLAZE
60g (2oz) vegan margarine
60ml (2fl oz) water
3 tbsp brown sugar
The Caribbean is renowned for rum and it
1 tsp vanilla essence, or tsp vanilla extract
60ml (2fl oz) dark rum, preferably Mount Gay
gives a spicy kick to this mouthwatering cake
1 To make the cake, pour 60ml (2fl oz) of the dark rum, the
white rum and the falernum over the raisins and let them 6 Meanwhile, make the glaze. Combine the margarine, water,
soak overnight in a covered container. brown sugar and vanilla essence in a small saucepan over
2 Preheat the oven to 180C/Gas Mark 4. Grease a 23x8cm low heat. Cook, stirring frequently, until the sugar has
(9x3in) bundt pan. dissolved. Turn off the heat and stir in the rum.
3 Cream the margarine and shortening with the sugar until 7 Glaze the cake as it cools. Cool completely before serving.
fluffy using an electric mixer. Whisk the water and egg
replacer together, then add to the sugar mixture, along ISLAND TIP Falernum is a flavoured syrup from the
with the vanilla essence. Stir until evenly incorporated. Add West Indies. It is full of tropical flavours, including lime, ginger The extract on
the flour, cinnamon, salt, baking powder and bicarbonate of and almond. Look for it in well-stocked liquor stores. For a pages 70-74 is taken
soda and mix until just incorporated. stunning presentation, toss slivered almonds with sugar over from Caribbean
Vegan by Taymer
4 Stir the vinegar into the milk, then mix into the batter. medium heat for a few seconds and decorate the cake. Mason, published
Fold in the raisins and their liquid, the molasses and the by The Experiment.
remaining 2 tbsp dark rum. Scrape the batter into the pan. theexperiment
publishing.com
5 Bake for 35-40 minutes, until brown and the top of the 32.9g 7.4g 0.46g 38.9g 4.8g (RRP 18.99.)
cake springs back when gently pressed. Total fat Saturates Salt Sugar Protein
74 VEGAN FOOD & LIVING OCTOBER

APRIL
Enjoy with friends
Something for
the weekend
Family time and plenty of good food the two ingredients
you need for the perfect lazy weekend...

Weekend R E C I P E S
Buffalo cauliflower bites

By Amber St. Peter (www.fettlevegan.com)
Serves 2-4 | Prep 10 mins | Cook 50 mins | Calories 614 (per serving)
360ml (12fl oz) unsweetened almond milk 1 Preheat the oven to 230C/Gas Mark 8. Line a baking
125g (4oz) plain flour sheet with parchment paper.
2 tsp garlic powder 2 In a medium bowl, whisk the milk, flour, garlic powder,
onion powder, cumin, smoked paprika, salt and pepper.
1 tsp onion powder
3 Dip the florets into the mixture, coating evenly. Tap off any
1 tsp cumin
excess batter and place the florets on the baking sheet.
1 tsp smoked paprika Bake for about 20 minutes, flipping halfway through.
tsp salt 4 While the cauliflower bites cook, heat the butter and hot
tsp pepper sauce together in a small saucepan, stirring occasionally,
1 large head of cauliflower, cut into florets until the butter just melts. When the cauliflower bites have
(about 1.4 kg (3lb 2oz)) cooked, pull them from the oven and, using tongs, carefully
dip each floret completely into the hot sauce mixture
1 tbsp vegan butter
and place it back on the baking sheet. Continue this until
240ml (8fl oz) Franks RedHot sauce (see tip) all the florets have been dipped. Bake for 25-30 minutes,
again flipping about halfway through.
5 When theyre finished, serve immediately with vegan
ranch dressing and sliced vegetables or just enjoy as is!
35.7g 27.5g 3.32g 16.2g 17g

TIP Franks RedHot is a pretty mild, guest-friendly hot sauce.
Total fat Saturates Salt Sugar Protein If you like it spicier, use your hot sauce of choice!

Baked butternut squash
Potato leek crostini mac n cheese
By Amber St. Peter (www.fettlevegan.com) By Amber St. Peter (www.fettlevegan.com)
Serves 6-8 | Prep 20 mins | Cook 35 mins | Serves 6-8 | Prep 15 mins | Cook 45 mins |
Calories 327 (per serving) Calories 387 (per serving)
1 sourdough or French 2 garlic cloves 840g (1lb 14oz) butternut 80g (3oz) nutritional yeast
baguette, sliced 2.5cm 115g (4oz) vegan mayo squash, peeled, cubed 3 tbsp lemon juice
(1in) thick (2.5cm (1in) cubes)
2 tsp apple cider vinegar 1 tbsp Dijon mustard
1.4 litres (2pt) water 1 tbsp olive oil
2 tsp lemon juice 1 garlic clove
475g (1lb) red potatoes, salt and pepper
1 tsp chopped fresh dill, tsp turmeric
cut into 2.5cm (1in) cubes 454g (1lb) elbow pasta
plus more for garnish 50g (1oz) breadcrumbs
2 medium leeks, ends 360ml (12fl oz)
tsp salt fresh parsley, to garnish
trimmed unsweetened
tsp pepper
almond milk
1 Preheat the oven to 205C/Gas Mark 6. Line a baking 1 Preheat the oven to 205C/Gas Mark 6. Line a baking
sheet with parchment paper. sheet with parchment paper.
2 Spread the bread slices on the baking sheet and bake 2 Spread the cubed squash onto the baking sheet. Drizzle
for 10-20 minutes, flipping halfway through, until theyre with the olive oil, sprinkle with salt and pepper and bake
golden and crisp. Set aside to cool. for about 30 minutes, flipping halfway through, until fork-
3 In a medium-size pot, combine the water and cubed red tender. Keep the oven on.
potatoes. Bring to a low boil for about 20 minutes, or until 3 While the squash roasts, bring a medium pot of water to
the potatoes are fork-tender. Drain the water and set aside. a boil. Pour in the elbow noodles and a pinch of salt and
4 Thinly slice the leeks and mince the garlic. Set aside. bring back to a boil. Cook for 6-10 minutes, until al dente.
5 In a medium-size mixing bowl, whisk together the mayo, Strain and set aside.
apple cider vinegar, lemon juice, fresh dill, salt and pepper. 4 When the squash is ready, pour it into a high-speed
Add in the leeks, garlic and cooled potatoes and toss to blender or food processor along with the almond milk,
evenly coat them in the sauce mixture. nutritional yeast, lemon juice, Dijon mustard, garlic, The recipes on
6 Scoop the mixture onto the slices of baguette and top turmeric and 1 tsp each salt and pepper. Blend until pages 76-77
with a sprinkle of fresh dill. Serve and enjoy! smooth, then pour the mixture over the cooked pasta and are taken from
stir to combine. Homestyle Vegan by
Amber St. Peter,
TIP You can easily make the potato leek mixture ahead and 5 Pour the mixture into a 23x33cm (9x13in) baking dish,
published by Page
just use when youre ready. I would not recommend baking top with the breadcrumbs and bake for about 15 minutes, Street Publishing.
the slices of baguette until youre ready to eat them or they'll or until the mixture is bubbling and golden. Serve with a (RRP 15.99.)
get too hard. sprinkle of fresh parsley.
TIP Creamier mac more your style? Skip the baking!
10.3g 1.3g 0.63g 4.3g 8.9g 16.3g 11.6g 0.1g 5.6g 12.4g

Wild mushroom and ale pies

By Daniel Acevedo and Sarah Wasserman
Makes 8 pies | Prep 25 mins plus soaking | Cook 1 hr 30 mins | Calories 180 (per pie)
70g (3oz) dried ceps (porcini mushrooms) 1 Preheat the oven to 180C/Gas 5 Pour over the ale, bring to a simmer
1kg (2lb) mixed mushrooms (such as chestnut or Mark 4. Line a baking tray with and cook for 5-10 minutes or until
Portobello), trimmed, washed and quartered baking parchment. the liquid is reduced by two-thirds.
2 Rinse the ceps in warm water and Sprinkle over the flour and stir it in
rapeseed or light olive oil
strain to remove any sand or grit, until smooth, then gradually add the
4 small white onions, peeled, sliced mushroom juices, mustard and soy
then put in a bowl and cover with
3 garlic cloves, peeled, finely chopped boiling water. Soak for 15 minutes, sauce. Return to a simmer and cook,
1 tbsp light brown sugar then strain, setting aside the soaking stirring frequently, for 20-25 minutes
water, and roughly chop. until thickened. Stir in the roasted
3 thyme sprigs, finely chopped
mushrooms and ceps to heat them
3 rosemary sprigs, finely chopped 3 Meanwhile, arrange the mushroom
through. Keep warm.
pieces on a baking tray, drizzle with
300ml (10fl oz) brown ale 6 While the pie mix is cooking, cut the
oil and roast for 15 minutes, until just
2 tbsp plain flour tender. Remove and set aside, adding pastry into 12cm (5in) squares. Place
1 tbsp wholegrain mustard any excess mushroom juices to the on the prepared baking tray and
reserved ceps water. brush with soy cream. Sprinkle over
50ml (2fl oz) dark soy sauce
the herbs and bake for 20 minutes,
4 Heat a splash of oil in a large heavy-
2 pre-rolled vegan puff pastry sheets, thawed until puffed and golden. Remove
based saucepan. Add the onions
if frozen from the oven, let cool slightly, then
and garlic and cook gently, stirring
soy cream, to glaze arrange on serving plates. Cut a
occasionally, for 10-12 minutes until
square from the top of each pastry,
a pinch of dried basil the onions begin to caramelize. Add
spoon the hot pie filling into the
a pinch of dried thyme the sugar, thyme and rosemary and
holes and replace the lids. Serve
cook for a further 10 minutes until
TO SERVE with roast potato wedges and minty
the onions are golden and sweet.
roast potato wedges mushy peas.
minty mushy peas
5.1g 0.8g 0.45g 6.5g 7.9g


Sun-blushed tomato and
pine nut stuffed vine leaves
Serves 8-10 as part of mezze platter | Prep 30 mins plus soaking | Cook 1 hr 10 mins | Calories 261 (per serving)
30-35 vine leaves in brine 1 Preheat the oven to 190C/Gas Mark 5. Soak the vine
2 tbsp olive oil leaves in boiling water and drain them according to the
packet instructions.
1 large white onion, peeled, finely diced
2 Heat the oil in a pan, add the onion, garlic and cumin and
4 garlic cloves, peeled, finely chopped
cook over a gentle heat, stirring, for 5-8 minutes, until
tsp ground cumin the onions are soft and translucent. Add the sun-blushed
250g (9oz) sun-blushed tomatoes in oil, drained and tomatoes and cook for another minute or so, then
chopped, oil reserved remove from the heat and stir in the rice, herbs, nuts and
300g (10oz) long-grain white rice, rinsed and drained grated lemon zest.
2 tbsp chopped flat-leaf parsley leaves 3 Spread out the vine leaves, trimming off the stalk at the
base of each with a pair of scissors. Spoon a tbsp or so
2 tbsp chopped dill leaves
of the filling into the centre of each, fold the ends over
75g (3oz) pine nuts, lightly toasted and and roll the leaves up, pressing the mixture into a sausage
roughly chopped shape as you go. Arrange the rolls seam-side down in a
finely grated zest of a lemon 22x33cm (9x13in) ovenproof dish, packing them
together as tightly as possible to stop them moving
around while cooking. (The dish must be tightly packed
or the vine leaves will fall apart if you have any empty
room left in the dish, then pack it out with scrunched up
baking parchment.)
4 Pour over enough water to cover the vine leaves by about
3mm (1/8in) and drizzle over the oil from the sun-blushed
tomatoes. Cover with baking parchment and weigh down
with a smaller ovenproof dish or a couple of plates to
stop the vine leaves floating about. Bake for 1 hour, adding
1xxg
1.4g 1.1g
xxg 0.12g
xxg 4.3g
xxg 6.1g
xxg extra water halfway through cooking if the vine leaves are
Total fat Saturates Salt Sugar Protein starting to dry out. Serve warm.

Plantain fritters Chocolate and goji

Serves 8-10 as part of a Latin party | Prep 15 mins |
berry bars
Cook 10 mins | Calories 146 (per serving) By Fearne Cotton
Makes 8-10 bars | Prep 5 mins plus chilling | Cook none |
sunflower oil, for frying finely grated zest and Calories 223 (per bar)
3 ripe plantains, peeled, juice of 1 lime
160g (5oz) raw unsalted 3 tbsp goji berries
roughly chopped 1 tbsp peanut butter
almonds 3 tbsp raw cacao powder
2 red chillies, trimmed, a pinch of salt
3 tbsp coconut oil or unsweetened cocoa
finely chopped a pinch of chilli powder
20 dried dates, pitted powder, plus extra
1 small white 100g (3oz) for coating
onion, peeled, chopped self-raising flour
1 Line a 20x10cm (8x4in) baking tray or 1kg (2lb) loaf tin
a handful of
with clingfilm.
coriander leaves
2 Place all the ingredients in the bowl of a food processor
1 Fill a large saucepan or deep-fryer with sunflower oil and
and blitz for about 1 minute, until it forms a paste that
heat to 180C (350F), or until a cube of bread thrown
sticks together when you press it between your fingers.
into the oil browns in 30 seconds.
3 Tip the mixture into the lined tray and press it down,
2 Put all the remaining ingredients, except the flour, in a food
compacting the mixture until it is smooth and level. Cover
processor and blend together until smooth and creamy.
and chill until firm or ready to serve. Once firm, cut into
Add the flour and blend together again until they are
8-10 bars. The bars will keep well in an airtight container
well combined.
in the fridge for up to 1 week, or you can freeze them for
3 Working in batches, carefully drop small spoonfuls of the up to 1 month.
mixture into the hot oil and cook for 5 minutes until the
The recipes on fritters have puffed up and are golden brown. Remove
pages 78-79 and from the pan with a slotted spoon and drain on kitchen
the plantain fritters
paper. Serve immediately.
on page 80 are
taken from Mildreds:
The Cookbook by
Daniel Acevedo and
Sarah Wasserman,
published by
Mitchell Beazley.
(RRP 25.)
2.9g 0g 0.03g 9.5g 2.7g 14g 4.6g 0.01g 16.6g 4.7g


Courgette, beetroot, Quinoa summer salad
avocado and pesto salad By Fearne Cotton
By Fearne Cotton Calories 489 (per serving)
150g (5oz) quinoa, rinsed a handful of white
1 courgette 2 cooked beetroot, grapes, halved
2 cooked beetroot, sliced
2 tbsp extra-virgin olive peeled, cut into 2cm (in)
into wedges a small handful of fresh
oil, plus extra to serve thick wedges
200g (7oz) tinned or flat leaf parsley leaves,
1 garlic clove, crushed 80g (3oz) mixed leaf salad roughly chopped
jarred chickpeas, drained
2 tbsp vegan pesto, shop 1 ripe avocado, de-stoned, a small handful of
12 cherry tomatoes,
bought or homemade peeled and flesh sliced fresh mint leaves,
halved
10 cherry tomatoes, sea salt and freshly roughly chopped
a red onion, halved,
halved ground black pepper 2 tbsp extra-virgin
finely sliced
olive oil
1 Using a vegetable peeler, peel the courgette lengthways 50g (1oz) mixed
into thin wide strips, rotating it as you peel. Stop when you salad leaves 1 tbsp balsamic vinegar
reach the core, and slice the core thinly into rounds. 20g (oz) fresh chives, sea salt and freshly
2 Add 1 tbsp of the oil to a pan and set over a high finely chopped ground black pepper
heat. Once hot, add the courgette and fry for
1 In a saucepan (with a lid), bring the quinoa to the boil in
2-3 minutes until slightly softened and golden.
double its quantity of salted water. Once the water has
3 In a bowl, combine the oil, garlic, pesto, tomatoes and come to the boil, reduce the heat to low, cover and
beetroot. Add the salad leaves and courgette and gently simmer gently for about 12 minutes, until the water has
combine. Arrange on a flat serving dish with the avocado been absorbed.
slices nestled into the leaves, season with salt and pepper
2 Remove the lid and let it cool, then mix in the remaining
and drizzle over a little more olive oil. Serve immediately.
ingredients, retaining some of the herbs to garnish. Season The recipes on
with salt and pepper to taste, transfer to a serving dish page 81 and the
and scatter over the remaining herbs. chocolate and goji
berry bars on page
80 are taken from
Cook Happy, Cook
Healthy by Fearne
Cotton, published
by Orion Books.
(RRP 20.)
41.6g 7.6g 0.18g 23.4g 10.9g 15g 2g 0.06g 18.8g 19.2g


Pimped up pesto
By DK (dk.com)
Makes 160g (5oz) | Prep 5 mins | Cook none | Calories 844 (per batch)
2 garlic cloves, peeled, roughly chopped 1 Place the garlic, basil, pine nuts and vinegar in a food
65g (2oz) basil leaves, roughly chopped processor and whizz until combined.
50g (1oz) pine nuts 2 With the motor running, slowly drizzle the olive oil into
the pesto until combined. You may need to stop the
1 tbsp apple cider vinegar
machine to push the mixture down with a spatula.
4 tbsp olive oil
3 Season with salt and pepper to taste.
salt and freshly ground black pepper, to taste
4 Store in an airtight container in the fridge for up to
1 week.
FOR SEEDY PESTO Swap the pine nuts for 50g (1oz)
nuts or seeds, such as walnuts or pumpkin seeds. Whizz them
in the food processor before adding the other ingredients, then
add an extra tbsp vinegar and an extra 2-4 tbsp olive oil. Adjust
the oil as needed to get the right consistency.
FOR CARROT PESTO Swap the basil for 65g (2oz)

thoroughly washed carrot leaves, plus an extra tbsp vinegar and
an extra 2-4 tbsp olive oil. Carrot leaves are less juicy than basil,
so adjust the amount of olive oil accordingly.
FOR PARSLEY PESTO Swap the basil for 65g (2oz)

leftover parsley stalks, plus an extra tbsp vinegar and an extra
2-4 tbsp olive oil.
90.6g 10.5g 0.01g 2.1g 9.3g


Creative crisps
By DK (dk.com)
50g (1oz) potato peel from around 2 large potatoes 1 Preheat the oven to 150C/Gas an airtight container for 1-2 days.
tbsp olive oil Mark 2 and line 2-3 baking trays Re-crisp them in the oven at a low
with baking parchment. temperature for 3-4 minutes.
a generous pinch of chilli powder
2 Place the potato peel in a mixing
tsp sweet smoked paprika powder
bowl with half of the oil, spices, salt FOR SWEET POTATO CRISPS
tsp salt and pepper. Using your hands (wear Swap the kale for the peel of two large
freshly ground black pepper, to taste gloves if necessary), gently rub the sweet potatoes about 50g (1oz).
50g (1oz) kale leaves peel until it is completely coated Combine with the regular potato peel
with oil and spices. Set aside. and season as per the recipe. Roast
3 Using a sharp knife, remove the both for 25 minutes, or until crisp.
tough, woody kale stems and
roughly chop the leaves into bite-
FOR PARSNIP CRISPS Swap the
sized pieces.
kale for 1 parsnip about 100g (3oz).
4 Place the kale in a mixing bowl Slice very thinly either with a mandolin
with the remaining oil, spices, salt or a veg peeler, including tops and tails.
and pepper. Gently rub the kale in Season, spread thinly on a baking tray,
the mix for 1-2 minutes until it is and roast for about 35 minutes, or until
completely coated and starting crisp. Thicker slices may need an extra
to soften. 5 minutes, but watch carefully to ensure
5 Spread the peel and kale thinly on they dont burn. Add the potato peel
separate baking trays in single, even tray to the oven for the last 25 minutes.
layers. Set the kale tray aside.
6 Place the potato peel in the oven and FOR BEETROOT CRISPS Swap
leave to roast for 25 minutes. After the kale for a beetroot about 100g
10 minutes, add the kale tray and (3oz). Slice very thinly either with
continue roasting for the remaining a mandolin or a veg peeler, including
15 minutes, or until crisp. Watch tops and tails. Season, spread thinly on
carefully to ensure they dont burn. a baking tray, and roast for about 35
7 Remove the crisps from the oven minutes, or until crisp. Thicker slices may
and leave on the trays for a few need an extra 5 minutes, but watch
minutes to crisp up before eating. carefully to ensure they dont burn. Add
8 The crisps are best eaten within the potato peel tray to the oven for the
a few hours, but can be stored in last 25 minutes.
The recipes on
pages 82-83 are
taken from My
Zero-Waste Kitchen,
published by DK,
photography by
Will Heap. DK.com
(RRP 6.99.)
3.6g 0.5g 0.3g 0g 1.4g


Puy lentil and mushroom burgers

By DK (dk.com)
Makes 4 patties | Prep 15 mins plus chilling | Cook 50 mins | Calories 286 (per serving)
100g (3oz) puy lentils 1 Place the lentils in a saucepan of cold water and bring to
3 tbsp olive oil, plus extra for frying the boil. Reduce to a low simmer, skimming any foam off
the top, and cook for 15 minutes until they are just soft.
1 onion, peeled, finely chopped
Drain and rinse the lentils, then set aside to cool.
450g (1lb) Portobello mushrooms, wiped, trimmed,
2 Heat 1 tbsp of the oil in a large, non-stick frying pan.
and roughly chopped
Cook the onion over a medium heat for 5 minutes, until
2 garlic cloves, peeled, crushed softened but not brown. Add the remaining oil and the
1 tsp fresh thyme leaves, chopped chopped mushrooms, and cook for 15-20 minutes more,
1 tbsp finely chopped flat-leaf parsley until they break down and there is no moisture left in
the pan. Add the garlic, thyme and parsley and cook for a
1 tbsp balsamic vinegar
further minute, until the garlic is fragrant. Add the balsamic
60g (2oz) fresh white breadcrumbs vinegar and remove from the heat.
1 tbsp nutritional yeast 3 Put the mushroom mixture, cooled lentils, breadcrumbs
salt and freshly ground black pepper and nutritional yeast into a food processor and season
well. Pulse carefully until just mixed and still has texture.
4 Allow the mixture to cool for 5 minutes. Shape the cooled
mixture into four equal-sized patties and chill, covered, for This recipe is
30 minutes to allow them to firm up. taken from Super
Clean Superfoods
5 Clean the frying pan with kitchen paper. Heat a little oil published by DK.
in the pan and cook the burgers over a medium heat for DK.com
3-4 minutes on each side, until they are well browned and (RRP 14.99.)
cooked through. Serve immediately in wholemeal bread
buns, with your choice of accompaniments.
12.1g 1.8g 0.12g 4.6g 13.6g


HANDLING
A small hormone imbalance can have a

big effect on our bodies. Alessandra Felice
shows us how to handle our hormones
H
ormones and their balance factor, as it raises the levels of stress huge role in balancing hormones.
are essential for our body hormones like cortisol while lowering To keep them working efficiently we
to work harmoniously, but other hormones potency like insulin need to be careful to limit stimulants,
we dont often think about how many (regulates our blood sugar) and ghrelin refined sugar and modified soy
everyday actions affect them. Factors (influences our appetite). This is why products as much as possible and to
with an impact include things put on often when we have had a bad nights eat enough calories throughout the day
the skin, things we inhale or ingest and sleep we feel hungrier and we crave without skipping meals.
stressors we encounter. For example, sweets or processed foods. Sleep helps Coffee may be great for an energy-
aluminium containers
plastics and alumin keep stress hormones balanced and boost, but it is also responsible for
can have chemicals that act like the allows the body to rest and repair. raising cortisol levels, which can lead
hormone oestrogen and lead to an Excessive stress and poor sleep are to sugar cravings and an increased
body, while make-up
excess in the body linked with higher levels of morning appetite once the effects of caffeine
can contain xenoestrogens (synthetic cortisol, troubles concentrating, wear off, raised heart rate and sleep
compounds that mimic oestrogens
action in the body) that can act as
blockers. Other harmful
oestrogen blockers It's important to take care of hormones as
chemicals, including parabens,
propylene glycol and sodium lauryl
sulphate may be found in hair
they are your body's control system
products, body wash and nail polish as feelings of depression, anxiety and problems. One or two cups a day may
well as cleaning products, so watch out weight gain. Try to get to bed by be okay, but drinking too much may
for those. 10pm, stick with a regular sleep-wake be detrimental as caffeine stays in your
There are also lifestyle factors that
T cycle, cut exposure to light at night, system for up to six hours.
can influence our hormones. Exercise especially from electronics that can Alcohol is another stimulant to be
can be beneficial to keep leptin suppress the secretion of the hormone aware of as it can impact liver function.
(hormone responsible for regulating melatonin, which is responsible for Because the liver is fundamental for
energy burn and appetite) functioning regulating your circadian rhythm. hormone balancing and excretion,
properly. In addition, exercise can elevated alcohol consumption
reduce cortisol and adrenaline, MANAGE STRESS can lower testosterone levels and
improve mood and sleeping patterns. Remember to find ways to destress! contribute to excess levels of oestrogen.
However, excessive exercise can put Stress, whether physical, emotional If youre a smoker, please consider
the body in a state of constant stress or environmental, has a huge negative quitting, as smoking doesnt just affect
with elevated adrenaline and cortisol, impact on hormones, including cortisol the lungs and respiratory system but
which can actually negatively affect and adrenaline, which will impair your the health of your skin and endocrine
weight management. Find blood sugar regulation, increase your system. Nicotine is a toxin which
what works for you and be appetite, affect your digestion along interferes with your bodys functions
gentle with your body. with skin appearance and mood. as it needs to be processed and
Poor sleep is Of course one of the things we do eliminated and can cause disruption in
another important every day is eating, and diet plays a reproductive hormone cycles.

H O R M O N E S
Watch out for refined sugars or controls our hormones and may lead
artificial sweeteners, as sugar promotes to suppressed thyroid function. Pick
a rise in insulin levels that decrease fermented soy products such as miso
the bodys sensitivity to ghrelin and and tempeh, as they contain lower
leptin, the hormones that control our levels of these compounds and look at
appetite, and it will prevent oestrogen, soy milk, yoghurts and desserts like a
progesterone and testosterone from treat to have once in a while.
being balanced, as balancing the Most importantly, dont skip meals.
insulin will take precedence. This This makes your blood sugar drop,
can cause sleep disturbances, anxiety then raise, then drop rapidly again,
and mood swings. Choose naturally causing sudden spikes in insulin,
sweet foods, such as fresh fruit, root which negatively impact other body
vegetables, whole grains like oats and hormones. It also makes you feel
load up on veggies, greens, beans, jittery, shaky, anxious, tired and long-
legumes, nuts, and seeds. term possibly cause weight gain. Find
your own eating patterns throughout
KEEP IT VEGAN the day and include carbs, protein and
By not eating meat we already have healthy fats in your meals. They all
an advantage as most animals are fed have their role in hormone balancing.
genetically modified grains, corn or If you think youre experiencing
soy, as farmers usually look for the hormonal imbalances look out for
cheapest possible feeds. In addition, symptoms like fatigue, insomnia,
most animals are fed antibiotics to digestive issues, migraines and
resist diseases that develop in farming headaches, skin problems and changes
environments.The same goes for dairy. in appearance, altered appetite,
In order to maximise dairy output, irregular periods, reproductive
cows are kept pregnant, resulting in problems, weight loss or weight gain,
high levels of oestrogen that can have a irritability, anxiety. When hormones
negative impact on hormones for both like cholesterol, insulin or reproductive
women and men. ones like oestrogen, progesterone and
Finally, soy contains phytoestrogens testosterone are raised or suppressed
that can mimic real oestrogen. These long term they can lead to conditions
substances may sit on cells receptor like diabetes, adrenal fatigue, thyroid
sites, which were designed to take in disease among others.
oestrogen, blocking the real oestrogen So its so important to take care of
from entering and leaving it to circulate them as they are your bodys control
around through the blood instead. system. Luckily we have the power
These oestrogen-like substances to help and one of the easiest ways
can also impact the thyroid, which to do it, is nourishing ourselves with

hormone balancing foods. Here are 10
of the best ones.
CRUCIFEROUS VEGETABLES
Veg such as broccoli, cabbage, rocket,
cauliflower, bok choy, kale, Brussels
sprouts, watercress and turnips contain
high amounts of glucosinolates.
When you chew, chop or blend these
vegetables, an enzyme is activated
and converts them into indole-3-
carbinol, which supports the livers
detoxification process. It stimulates
the enzymes required to remove toxins
and hormones from the body and has a
balancing effect on oestrogen levels.
Add to your smoothies or juices;
steam them and drizzle with some olive
oil or lemon juice; spice up salads with
some peppery rocket or watercress and
make creamy broccoli or cauliflower
soups. And try cabbage as sauerkrauts.
LIGNANS
Lignans are phytoestrogens contained
in plant sources. As the name suggests,
they have estrogenic properties. When
you eat foods like flaxseeds, sesame or
sunflower seeds, the bacteria in your
gut converts them into metabolites
that produce a weak estrogenic effect.
They provide support when oestrogen
levels are low and, when oestrogen
levels are too high, lignans attach to
the oestrogen receptors, reducing the
activity of the bodys natural oestrogen.
They can improve certain oestrogen
induced conditions like menopausal
symptoms and osteoporosis.
Sprinkle sunflower seeds on your
morning porridge; add sesame seeds
to Asian dishes and drizzle tahini
on pretty much anything, from
roasted veggies to bananas. With
flaxseeds, either grind them into a
flour consistency or soak them until
they form a gel so that the body can
properly absorb and utilise them.
ESSENTIAL FATTY ACIDS

Omega-3 fatty acids are the building
blocks of a group of hormones called
eicosanoids, which the body uses to
deal with inflammatory responses.
These fatty acids tend to have an anti-
inflammatory effect on the body, while

H O R M O N E S
omega-6s have a pro-inflammatory PRO AND PRE-BIOTICS insulin action, which helps to balance
one, but its important to have a Gut health is essential for hormone cortisol levels. Long term elevated
healthy balance between the two, as balancing, as so many hormones are cortisol leads to a constant state of
not all of them are bad. For example, metabolised, processed and excreted stress and weight gain, which could
the omega-6 gamma-linoleic acid through the gut. Foods that are then lead to oestrogen dominance.
(GLA) found in evening primrose fermented, such as kombucha, kefir, Sufficient dietary fibre helps to
oil, borage oil and in hemp seeds can sauerkraut and kimchi bring beneficial eliminate excess oestrogens and reduce
support healthy progesterone levels. probiotics to your digestive system progesterone levels. Make sure youre ALESSANDRA
Natural sources of omega-3s are helping to support its friendly bacteria. eating whole grains, green vegetables, FELICE
(ND DIP CNM)
flaxseeds, chia seeds, hemp seeds, Foods rich in prebiotics, such as leeks, beans and legumes and youll get your Alessandra is a
walnuts, dark green leafy vegetables; onions, Jerusalem artichoke and daily dose with no troubles at all. nutritional therapist
while omega-6s can be found in chicory root are important too, because and medicinal chef,
who gained her
pumpkin, sunflower, sesame seeds, these are the foods that the good BERRIES training from the
vegetable oils, grains and nuts. Youll bacteria feed on. They can then grow Blueberries, raspberries, bilberries, Natural Gourmet
Institute for Health
get plenty on a vegan diet by eating and colonise your gut so that it can goji and acai may help lower blood and Culinary Arts
your favourite nut butter or by adding work at its best. sugar levels and insulin resistance, in New York. She
nut and seed milks to smoothies. as they have a low glycemic index also works as a
private chef and
(meaning they dont cause a sudden teaches medicinal
HEALTHY FATS surge in blood glucose) and, cooking classes
along with sharing
Short, medium and long-chain thanks to the effect of their more her knowledge
fatty acids are the building block important compound anthocyanin, of preparing
sinful desserts
of hormones, particularly sex and on the pancreas, which regulates
and chocolate.
stress hormones. Not including blood sugar by producing insulin. www.yoursweet
adequate dietary fats can interfere Managing blood sugar and insulin nutrition.com
with hormonal balance, but excess reduces cortisol as well.
trans fats can negatively impact Berries are also an amazing
hormones. So include plenty of source of antioxidants, which
avocados, coconut, nuts and seeds fight free radicals and lower
for optimal hormonal function and inflammation. Plus their fibre can
stay clear of processed foods. help the excretion of cholesterol
Avocados are rich in beta- and excess oestrogens.
sitosterol, a substance that can Have them fresh when theyre
significantly lower blood cholesterol in season, whether on their own,
levels, helps to balance cortisol on top of granola or choose frozen
and restore low DHEA (hormone ones to throw in your smoothies and
produced by adrenal glands, balancing ADAPTOGENS favourite desserts.
the effect of cortisol on the body). These are specific herbs and foods
Coconut and its products are a that promote hormonal health. CINNAMON
great source of medium-chain fatty Adaptogenic compounds help mitigate This beautiful spice can help
acids and have anti-bacterial and the stress response, as they work to balance hormones in women
metabolism boosting qualities. bring the hormones of the adrenal by lowering the amount of
system into balance. They could also testosterone, while increasing
TURMERIC AND GINGER help stabilising blood sugar and insulin progesterone. Itt needs to be taken
Turmeric has proven estrogenic levels, support thyroid function and as a supplement to have an effect
activity, because curcumin acts as decrease symptoms of fatigue. on reproductive hormone balance,
a phytoestrogen. It has been widely You can find them in powder form, but in ground or whole form it has
used in ayurvedic medicine to support as a tea, or in spice form. Some of them good insulin-balancing effects. It
womens hormones and reproductive are rhodiola, ashwagandha, ginseng, can stimulate muscle and liver cells
health. It can decrease intensity and holy basil, astragalus, shisandra, and to respond more readily to insulin,
pain experienced during periods, as it rosemary. Check with a nutritionist or which leads to steady blood sugar
has an antispasmodic action that can herbalist which ones are right for you levels and limited stress
help with menstrual cramps. and could benefit you the most. response. Sprinkle on
Try sipping on a hot turmeric and breakfast and sweet recipes,
ginger tea, maybe with a sprinkle FIBRE add to curries and bean chillies,
of cinnamon or on a warm mug of Fibre helps lower blood sugar levels or stir into hot drinks. It smells
turmeric latte. and keep them balanced by stabilising wonderful and tastes delicious!
VEGAN
GAN FOOD & LIVING APRIL 89
Fresh from the
Take the most succulent of vegetables, straight

from the garden, and create meals bursting
with fresh, home-grown flavour
CHEF DAY
Vegan Chef Day
went vegan over
21 years ago and
now works as a
personal chef with a
passion for sharing
her favourite recipes
with the world.
Find out more at
veganchefday.com

F RO M T H E V E G PATC H
Leek latkes
with cauliflower cheese
By Vegan Chef Day (veganchefday.com)
Serves 2 | Prep 15 mins | Cook 1 hr | Calories 585 (per serving)
500g (1lb 2oz) parsnips, peeled, cut 1 Preheat the oven to 200C/Gas Mark 6 and grease a
into chunks 12-hole muffin tray.
a leek, finely sliced 2 Boil the parsnip for around 10 minutes until soft. Drain
and leave to cool.
tsp white pepper
3 Saut the leeks in a little oil for 5 minutes.
tsp salt
4 Put the parsnip into a large bowl, use a hand blender or
500g (1lb 2oz) waxy potatoes
potato masher to pure them. Add the leeks, pepper and
FOR THE CAULIFLOWER CHEESE salt, then mix well.
1 small cauliflower, cut into 5 Grate the potatoes (skin on), add to the parsnip and mix.
small pieces Taste to check seasoning.
1 can or jar of cannellini beans 6 Divide the mixture between the cups in the muffin tray.
4 tsp nutritional yeast 7 Press your thumb into each so that the mixture goes up
1 garlic clove the side and there is a deep indent in the middle. Bake for
tsp salt 30 minutes until golden and crispy around the edges.
1 tsp fresh thyme leaves 8 For the cauliflower cheese, steam or boil the cauliflower
until it is just soft.
2 tsp water
9 Put the beans in a bowl with the nutritional yeast, garlic,
salt and water, blend with a hand blender. Add the thyme
and cauliflower, heat gently in a pan for 10 minutes.
10 Now load the leek latkes with the cauliflower and sprinkle
a few thyme leaves on top.
3g 0g 0.73g 19.4g 22.5g


Veggie patch burgers
with sun-dried tomatoes
4 turnips, cut in half

a handful of baby spinach leaves
a handful of rocket leaves
8 large sun-dried tomatoes
2 handfuls of white quinoa
2 tsp stock powder
salt and white pepper, to taste
1 Preheat the oven to 220C/Gas Mark 7. Place the turnips
on a baking tray and cover with foil. Bake for
25-30 minutes until they are completely soft scatter
some salt on them.
2 Cook the quinoa in 115ml (4fl oz) water, the stock and
salt and pepper. Bring to the boil, reduce to a simmer with
the lid on. The quinoa should take 10-15 minutes to cook.
3 Assemble your burgers on a plate with the bottom half of
the turnip, the greens, the quinoa, the tomatoes and finally
the other half of the turnip on top.
Easy veg spaghetti with

piquant sauce
Serves 1 | Prep 20 mins | Cook none | Calories 224 (per serving)
2 handfuls of spiralised veg, such as butternut

squash, courgette, swede, celeriac. If you use large
veg, peel it and cut it into quarters before spiralising
to make the spaghetti
5 sun-dried tomatoes use the ones in oil as they
are softer and so easier to blend
2 tbsp black olives
tbsp white miso
a few thyme and sage leaves
a handful of baby spinach
1 small parsnip, peeled
tbsp nutritional yeast
1 Put your spiralised veg into a large bowl.

2 Blend the tomatoes, olives, miso and herbs with a hand
blender. If its finding this difficult, add a splash of water.
3 Add the sauce to the spaghetti and massage it in with
your hands. Add the spinach, mix briefly and put onto
your plate. If you use your hands for this you can get it to
sit nice and high, restaurant style.
4 Finely grate the parsnip, mix it with the yeast using your
finger tips, sprinkle onto the spaghetti and serve.
4.4g 0.7g 0.52g 20.2g 10.8g 3.1g 0g 0.96g 30.4g 0g


V I TA M I N K
K
Viva! is a charity
O
FOR
KOAGULATION
Veronika Powell lets the
information flow on a little
vitamin thats a bit of a clot
ften overlooked, vitamin K

plays an important role in
blood clotting. The letter
K is derived from the German word,
its absorption, but a tiny amount is
sufficient. Good sources of vitamin
K include kale, spinach, Brussels
sprouts, Swiss chard, green beans,
because there are no known adverse
effects from high intakes. However,
if you take medication that affects
blood clotting (eg Warfarin), talk to
working to
promote veganism koagulation (blood clotting), and is asparagus, broccoli, collard greens, your doctor about it, as vitamin K can
and to end animal essential for wound healing when we thyme, romaine lettuce, sage, basil, interfere with its efficancy.
suffering.Veronika
injure ourselves. Our blood needs to oregano and cabbage.
Powell is a health VITAMIN K IN FOODS
campaigner at Viva! start clotting very quickly otherwise Vitamin K deficiency is very rare
specialising in the Recommended intake is 0.001mg/kg of
we might bleed indefinitely. and usually only develops in severe body weight, so on average, we need
links between diet
and its impact on Another important function of liver or digestive tract diseases. about 0.06-0.09mg per day.
our health.Veronika vitamin K is in keeping our bones Sometimes, newborn babies can
is a biologist and
qualified teacher. healthy and strong, being crucial temporarily suffer from it, as they Vitamin Vitamin K
Food K/100g per typical
www.viva.org.uk to bone cell maintenance and bone need their body stores to build up
of food serving
protein formation. Low levels of this and, in extreme cases, a vitamin K
0.3mg/ 1
little-talked about vitamin have been injection may be needed. People who Chard 0.83mg cup
associated with an increased risk of take antibiotics for extended periods 1.06mg/1
Kale 0.82mg
osteoporosis and arthritis. of time can also experience a lack of cup
vitamin K, because antibiotics tend 0.89mg/
WHERE DO WE FIND IT? to kill the good gut bacteria that Spinach 0.5mg cup (boiled
spinach)
There are two types of vitamin K produce vitamin K2.
0.42mg/
K1 and K2. Vitamin K1 is found Mustard
0.3mg cup (boiled
greens
in leafy green and some other HOW MUCH IS ENOUGH? greens)
vegetables, while vitamin K2 is Adults need about 0.001mg a day for Lettuce 0.17mg 0.06mg/
usually found in small amounts in each kilogram of their body weight. cup
animal-based foods, as well as being So if you weigh 65kg, its 0.065mg 0.16mg/
Cabbage 0.1mg cup
produced by bacteria. These bacteria of vitamin K a day. Its very little and (boiled)
convert plant-sourced K1 into K2. A just one serving of kale, broccoli, Brussels 0.18mg/six
0.14mg
good example is bacillus natto, which Brussels sprouts or spinach will sprouts sprouts
is used in the fermentation of soya comfortably cover your needs. 0.22mg/
beans to produce tempeh. Your gut Its easy to get the vitamin K you cup (boiled
Broccoli 0.14mg and
bacteria perform a similar function. need simply by eating a varied vegan chopped)
Vitamin K is a fairly stable nutrient diet. Any your body doesnt use up is
0.03mg/
so its content decreases only slightly stored in the liver, so even if you have Asparagus 0.05mg four spears
with cooking. It is also fat soluble, a couple of not-so-healthy days, you
Basil - 0.02mg/
which means that eating a little fat in dont need to worry about it. Theres 0.42mg two tbsp
fresh chopped
a meal containing vitamin K will help no upper limit to vitamin K intake,

Goodness in a nutshell
Theres so much good stuff packed into nuts and
seeds, theyre tiny powerhouses of nutrition
youd be nuts not to make the most of them!
N
uts and seeds are a nutritional
force wrapped up in a very small,
hard-shelled package. They provide
generous amounts of calories, fats, complex
carbohydrates, protein and fibre, as well as
proving their worth as the ultimate brain
food, supplying B vitamins, omega-3s, iron,
magnesium and zinc. The phytochemicals in
nuts and seeds that help fight illness, include
ellagic acid, flavonoids, phenolic compounds,
luteolin and isoflavones, and nuts also contain
plant sterols, thought to help keep cholesterol
levels in check and reduce cancer risk. Thats
an impressive catalogue of beneficial
ingredients from such humble sources,
WALNUTS PINE NUTS
Recognised since ancient times as the symbol Crunchy yet buttery in texture, pine nuts are
but nuts and seeds have always been
of intellectuality, walnuts are plentiful in a very good source of nutrients, essential
a key part of our ancient diet and
omega-3s, which support brain and heart minerals, vitamins and heart-friendly
should be so today.
health, as well as ellagic acid, which aids monounsaturated fatty acids, which help
Here we examine
immune function. They are also a rich source reduce cholesterol levels in the blood. Theyre
some of the most
of magnesium, copper and protein. delicious, especially when toasted or used in a
popular nuts and seeds
nut crust.
and their specific
health benefits...
CASHEWS HAZELNUTS ALMONDS

Actually seeds that grow at the base of cashew Sweet-flavoured nuts that can be enjoyed in These can be eaten raw, roasted or ground to
apples, cashews contain more iron an endless variety of dishes, hazelnuts have a make almond butter, milk or flour. They can
than any other nut. Like all nuts and seeds, high vitamin E content and are a good source also be baked, used as a twist on a crumble or
they are ranked highly for their healthy, heart- of copper, folate and manganese. They are also added to stir-fries and even tacos. A wonderful
friendly monounsaturated fats, which help to rich in antioxidants and fibre, especially when source of vitamin E, which is important for a
increase good cholesterol in the blood. Packed the skins are left on. strong immune system and skin health, they
full of soluble dietary fibre, they provide also provide protein, copper and magnesium to
an abundant source of essential vitamins, combat stress and promote relaxation. Almond
minerals and antioxidants. Along with flour is far more nutritious than wheat flours or
macadamia nuts, they create the creamiest of other gluten-free flours and has a much higher
nut milks and butters, and theyre also popular fibre content.
in smoothies and creamy desserts.

N U T S A N D S E E D S
Key lime matcha pie

By Natalie Seldon
Serves 10-12 | Prep 20 mins plus soaking and chilling |
I love a twist on a classic and this key lime

matcha pie is as delicious as it is healthy. The
moreish nut, fig and coconut crust provides the
perfect base for the creamy filling.
FOR THE CRUST
125g (4oz) pistachios
50g (1oz) walnuts
6 soft, sticky dried figs
100g (3oz) desiccated coconut
a good squeeze of lime juice
FOR THE FILLING
200g (7oz) cashews, soaked for 2-3 hours
(or preferably overnight)
finely grated zest and juice of 3 limes
100ml (3fl oz) maple syrup
1 tsp matcha powder
1 Pulse the pistachios and walnuts in a food-

processor or high-speed blender until
finely ground. Add the figs, coconut and
lime juice and pulse until combined. The
mixture should easily form into a ball. If its
not sticky enough, add more figs and lime
juice to reach the desired consistency.
2 Press the mixture into the base and sides
of a lined 23cm (9in) loose-bottomed tart
tin. Place in the fridge to chill until needed.
3 For the filling, drain the cashews from
the water, rinse and put in a high-speed
blender with 3 tbsp water. Process until
a paste is formed. Add the lime zest and
juice, coconut cream and maple syrup
and blend together on high until smooth.
Remove 150ml (5fl oz) lime cream and
set aside, then add 1 tsp matcha powder
to the main mix and blend again.
4 Remove the crust from the fridge and fill
with matcha lime cream. Spread with a
spoon back to cover the crust evenly. Pour
the remaining lime cream into the blender,
add tsp matcha powder and whizz until
blended. Spoon into the centre of the tart
on top of the darker lime cream, then use
a skewer or cocktail stick to create swirl
patterns. Return to the fridge for at least
2 hours, or preferably overnight.
5 Serve with a sprinkling of lime zest on top,
if desired.
26.8g 11.5g 0.08g 15.4g 7.5g

Peach melba
cheesecake
By Natalie Seldon
Serves 10-12 | Prep 15 mins plus soaking
and chilling | Cook none |
This make-ahead frozen raw

cheesecake is my interpretation of the
much-celebrated dessert peach melba,
combining peaches and raspberries
with a delicious nutty crust base. This
healthy take on the cheesecake is the
ultimate showstopper.
FOR THE NUT CRUST BASE
125g (4oz) each of pecans,
cashews and desiccated coconut
125g (4oz) soft Medjool dates,
stones removed
tsp salt
finely grated zest of 1 lime
2 tbsp milled flaxseed (optional)
FOR THE PEACH LAYER
500g (1lb 2oz) cashews, soaked for
2-3 hours (or preferably overnight)
5 fresh peaches, stones removed
(or two 400g (14oz) cans of sliced
peaches, drained)
1 frozen banana
125ml (4fl oz) maple syrup
1 tsp vanilla bean paste or extract
1 tbsp tahini
This healthy take on the cheesecake is the

FOR THE RASPBERRY LAYER
125g (4oz) frozen raspberries
ultimate nuts and seeds showstopper

1-2 tbsp maple syrup, to taste
1 Grease and line a 20cm (8in)
springform cake tin. Grind the
pecans, cashews, coconut and dates
in a food-processor or high-speed
blender. Stir in the salt, lime zest
thirds of the mixture over the top leave to freeze for 2-3 hours, or
and flaxseed (if using) to form a
of the base. Place in the freezer for preferably overnight.
sticky dough and press firmly into
about 45 minutes, or until the layer 4 Remove the cheesecake from the
the bottom of the prepared tin.
is firm. freezer about 30 minutes before
Place in the freezer for 30 minutes,
until hardened. 3 Meanwhile, make the raspberry serving and decorate with frozen
layer by adding the raspberries peach slices, raspberries, desiccated
2 For the peach layer, drain and
and maple syrup to the remainder coconut and some chia/hemp seeds,
rinse the cashews. Place all the
of the peach mixture and blend if you wish.
ingredients into a food-processor
again. Spoon the raspberry layer on
or high-speed blender and process 45.6g 14.6g 0.07g 35.8g 12.9g
top of the frozen peach layer and
until smooth. Pour about two- Total fat Saturates Salt Sugar Protein

N U T S A N D S E E D S
Apricot,
pistachio and
almond tart
By Natalie Seldon
Serves 10-12 | Prep 15 mins |
Sweet, sharp and fragrant, apricots

lend themselves perfectly to this
beautiful tart. The delicious sticky nut
crust is packed full of nourishment
and makes the perfect backdrop to
the apricots. This is sunshine baking at
its best and is guaranteed to impress
those you love to cook for.
FOR THE CRUST
200g (7oz) almonds
150g (5oz) pecans
100g (3oz) pistachios
150g (5oz) dried apricots,
softened in hot water, or soft
Medjool dates, stones removed,
or a mix of both
tsp salt
FOR THE FILLING
550g (19oz) fresh apricots, stones
removed, 200g (7oz) sliced
175g (6oz) almond butter
60ml (2fl oz) maple syrup, plus
2 tbsp for topping
1 heaped tsp vanilla bean paste or
vanilla extract
The delicious sticky nut crust is packed fuotlls

finely grated zest of an orange
1 tbsp almond or coconut
of nourishment to accompany the apric

oil, melted
50g (1oz) pistachios, ground
1 Preheat the oven to 180C/Gas

Mark 4. Grease and line a 23cm
(9in) tart tin. 4 Arrange the 200g (7oz) of apricot
2 Put all the ingredients for the crust slices in neat rings on top of the
into a food processor and blitz until filling. Mix together the remaining
combined. Evenly spread the crust maple syrup and orange zest with
around the base and up the sides of the almond or coconut oil, then 28.3g 3.5g 0.13g 14.7g 9.4g
the prepared tin, using your hands brush this glaze over the apricots. Total fat Saturates Salt Sugar Protein
or the back of a spoon to smooth Bake for 25 minutes, or until the
it out. filling and the apricots are golden.
The extract on pages 94-97 is taken
3 Put the whole stoned apricots into 5 Before serving, sprinkle over the from The Goodness Of Nuts & Seeds
a food processor and blend to a ground pistachios and drizzle over by Natalie Seldon, published by Kyle
pure, then add the almond butter, some more orange maple glaze if Books. (RRP 9.99.) The Goodness
60ml (2fl oz) maple syrup, vanilla Of Nuts & Seeds is available for
you wish. the special price of 7.99 (inc. UK
bean paste and half the orange zest p&p) by calling 01903 828503 and
and blitz until combined. Spread the quoting code KB VFL/17. Or email:
mixture on top of the crust. mailorders@lbsltd.co.uk

Baking
without eggs
No problem! Brilliant baking is easy with
our guide to egg substitutes
E
ggs are considered critical in baking by need to replace them with. There are a few
non-vegans they bind ingredients, quick ways to make this decision. LEAVENING
prevent crumbling and encourage your Eggs can also provide air to dessert batters,
dessert to rise. Theyre the key to making BINDING enabling them to rise. If the recipe has no
super light and fluffy spoonfuls. When Eggs in desserts can act as a binding agent, raising agents, but lists
substituting something else for eggs, its holding your ingredients together while ingredients such as
essential to take a closer look at the recipe. cooking to prevent crumbling. If the recipe vinegar, citrus juice or
This will help you decide if the eggs role in the includes eggs plus rising ingredients, such buttermilk, then the
baking process is for binding the ingredients as baking powder, bicarbonate of soda eggs are there to help
together or for leavening to get air into the (baking soda) or bakers yeast, then you rising. The fewer eggs
mixture. Once you know why the eggs are in know the eggs are there to help bind all the required in a recipe, the
the recipe you can start working out what you ingredients together. easier it is to substitute.
Alternatives to Eggs & Oil

AQUAFABA look for chickpeas in water or white
BEANS
beans in water as the two main (or
BEST FOR: Meringues, pavlovas, only) ingredients and use the water
from them. BEST FOR: Brownies,
macarons, baked goods. cakes, muffins.
HOW TO: Unless the recipe says HOW TO: Blend 400g
otherwise, whisk the bean water until (14oz) of salt-free tinned
it is frothy, then incorporate it into beans (chickpeas, white beans
your recipe. and black beans work best) in a
1 medium egg white = 2 tbsp aquafaba high-speed blender (bean liquid and all)
TIPS: Aquafaba is the water in until a pure forms. Bean pure can replace
which legumes have been cooked. 75 per cent of added oil in a recipe. Replace the other
Yes, you heard right its the water 25 per cent with soy yoghurt for the best results.
that usually goes down the sink when TIPS: The plant fibre found in beans will naturally
we drain our tinned beans. When improve the texture of low-fat baked goods, making
you whisk this bean juice, it mimics them dense and fudgy. The high fibre content will also
the functional properties of egg fill up your stomach and slow the rush of sugar to your
whites, thus making a fantastic vegan bloodstream after consuming. I like to use black beans
substitute in meringue recipes! in chocolate recipes, and white beans in lighter-coloured
Avoid the salted tinned varieties, baked goods. Beans can make your baking denser, so for
or your recipe will taste very beany best results use them in fudgy recipes, such as brownies
and have a strong smell! You want to or mud cakes, and always use a salt-free variety to avoid a
bean-scented dessert.

B A K I N G A LT E R N AT I V E S
BICARBONATE OF SODA
(BAKING SODA)
BEST FOR: Muffins, cakes, bread.
HOW TO: 1 egg = 2 tsp bicarbonate
of soda + 2 tbsp lemon juice or vinegar,
mixed well.
TIPS: Bicarbonate of soda adds a fluffy and
light texture to your baked good and is fantastic
for leavening. However, too much bicarbonate of soda
will add a bitter flavour to your recipe so its important to
use this method when only one egg is required.
CORNFLOUR OR ARROWROOT
BEST FOR: Cookies, muffins, brownies, bread.
HOW TO: 1 egg = 1 tbsp starch + 2 tbsp water.
TIPS: These starches will help bind
ingredients together and produce a moist,
dense texture. Keep in mind that they wont
provide any rise to your baked good. If more
than 1 egg is required in the recipe, use this
starch mix in combination with another egg
substitute. Always check the cornflour or
other starch is gluten-free and non-GMO.
FRUIT OR VEGETABLE PURE apple sauce, pear, avocado, banana, pumpkin,

CHIA SEED/LINSEED (FLAX SEED)
beetroot and sweet potato. Pumpkin, sweet
BEST FOR: Brownies, cakes, muffins, potato, beetroot and apple need to be cooked
BEST FOR: Brownies, cakes, muffins, raw
cookies, bars. to pure. Remember that the stronger the
desserts, loaves.
HOW TO: 250ml (8fl oz) oil = 180g flavour of the pure, the more you will be able
HOW TO: 250ml (8fl oz) oil = 190ml
(6oz) pure (approximately). to taste it in the final result. Be sure to match
(6fl oz) water or other liquid + 4 tbsp chia
1 egg (binding or leavening) = 60g (2oz) pure your pure to your recipe flavours. Check your
seeds or linseeds.
(approximately) + tsp baking powder. oven about 10 minutes prior to completion
1 egg (binding) = 1 tbsp chia seeds or linseeds
TIPS: Pures can add moisture to your recipe time, as you may find that recipes cook faster
+ 3 tbsp water.
and prevent it from drying out or crumbling. with a fruit or vegetable pure. Avoid using
1 egg (leavening) = 1 tbsp chia seeds or linseeds
My favourite pures include unsweetened more than 230ml (8fl oz) pure in any recipe.
+ 3 tbsp water + tsp baking powder.
1 egg yolk = 1 tbsp chia seeds or linseeds
+ 2 tbsp water.
PRUNES OR DRIED DATES SILKEN TOFU TIPS: When ground into flour or used in
whole form, chia seeds and linseeds help bind
other ingredients, preventing crumbling and dry
BEST FOR: Brownies, chocolate cake, BEST FOR: Brownies, cakes, muffins.
desserts.You can grind the seeds in a coffee
chocolate muffins, chocolate cookies. HOW TO: Replace half the oil in the
grinder or food processor if you dont have the
HOW TO: Add 220g (8oz) pitted prunes or recipe with tofu and the other half with
ground variety on hand. Store ground chia seeds
pitted dates to a food processor or blender fruit or vegetable pure for a healthy treat!
and linseeds in the fridge.
with 100ml (3fl oz) water. Pulse until you 1 egg = 50g (2oz) pured silken tofu
achieve a pured texture. + tsp bicarbonate of soda (baking soda).
250ml (8fl oz) oil = 280g (10oz) prune or 1 egg yolk = 25g (1oz) pured silken tofu.
date pure. TIPS: Tofu has a very mild flavour that
TIPS: Loaded with vitamins, prunes and almost disappears in baked goods while
dates provide a low-fat alternative to oil and adding a protein and calcium boost to each
work extremely well in chocolate baked bite. Keep in mind that soy is a common
goods. They keep your baking soft yet crisp allergen, so if you are cooking for others
on the outside, just like oil! Be aware that and are in any doubt about their dietary
prune pure can sometimes produce a dry restrictions, another egg substitute may
batter, so you will need to add a tablespoon suit better. In addition, you should always
or two of a plant-based milk or water to choose organic, non-GMO soy products to
compensate accordingly. avoid potential toxins.

COURGETTES NUT OR SEED BUTTER
BEST FOR: Cakes, loaves, muffins. BEST FOR: Raw treats, unbaked goods.
HOW TO: 250ml (8fl oz) oil = 135g HOW TO: Chilled nut or seed butters can be straight swapped 1:1
(5oz) shredded zucchini. in recipes that ask for a solid fat. If your recipe asks for a liquefied fat,
TIPS: Full of vitamin C, fibre, magnesium, you can use any of the other replacements in this section.
vitamin A and potassium, courgette is a great TIPS: Nut or seed butters boast an abundance of nutrients and can
alternative to oil and produces naturally moist stand in for solid fat in a recipe. Always make your own nut or seed
results similar to oil. Peel the courgette and shred with butter at home or choose natural varieties with no added sugars, salt
a grater. Children wont even know it has been used in your baking. or trans fats. My top picks are almond, cashew nut and tahini.
Egg Conversion
BINDING REPLACEMENT TO REPLACE 1 EGG TIPS
1 tbsp
Chia seeds or linseeds (flax seeds)
+ 3 tbsp water
Cornflour (cornstarch) or arrowroot 1 tbsp
starch or tapioca flour + 2 tbsp water
Add tsp bicarbonate of soda (baking
Fruit or vegetable pure 60g (2oz approx.)
soda) to the recipe
Add tsp bicarbonate of soda (baking
Pured (silken or medium) tofu 50g (2oz)
soda) to the recipe
EGG WHITE TO REPLACE

TIPS
REPLACEMENT 1 EGG WHITE
Aquafaba (chickpea or bean Whisk mixture until frothy
2 tbsp
cooking water) before use.
EGG YOLK REPLACEMENT TO REPLACE 1 EGG YOLK

Chia seeds or linseeds (flax seeds) 1 tbsp + 2 tbsp water
Silken tofu 25g (1oz )
LEAVENING
TO REPLACE 1 EGG TIPS
REPLACEMENT
1 tsp + 1 tbsp lemon juice I find apple cider vinegar or
Bicarbonate of soda (baking soda)
or vinegar lemon juice works best.
1 tbsp Add tsp bicarbonate of soda
Chia seeds linseeds (flax seeds)
+ 3 tbsp water (baking soda) to the recipe.
Oil Conversion
LIQUID OIL REPLACEMENT TO REPLACE 1 CUP
Bean pure 175g (6oz) + 60g (2oz) soy yoghurt
Chia seeds or linseeds (flax seeds) 4 tbsp + 190ml (6fl oz) water or other liquid
Fruit or vegetable pure 180g (6oz) approx.
Prune or date pure 280g (10oz) + 1-2 tbsp liquid
Shredded courgette (zucchini) 135g (5oz)
100g (3oz) + 120g (4oz)
Silken tofu
fruit or vegetable pure
SOLID OIL REPLACEMENT TO REPLACE 1 CUP

Coconut cream 250ml (9fl oz)
Nut or seed butter 250g (9oz)

Triple-choc mudcake
By Nicole Maree
Serves 12 | Prep 20 mins plus chilling | Cook 95 mins |
FOR THE CAKE FOR THE FILLING

20g (oz) chia seeds 50g (1oz)
100g (3oz) coconut oil rapadura sugar
280g (10oz) 250g (9oz) orange sweet

rapadura sugar potato pure
150g (5oz) orange 30g (1oz) cacao powder

sweet potato pure 3 tsp arrowroot starch
200g (7oz) vegan 1 tsp vanilla extract
milk chocolate 70ml (2fl oz)
375ml (12fl oz) plant- maple syrup
based milk 60g (2oz) vegan milk
3 tsp vanilla extract chocolate, melted
220g (8oz) gluten-free FOR THE TOPPING
plain flour 20g (oz) cacao powder
25g (1oz) cacao powder, 20ml (fl oz)
plus extra to serve maple syrup
1 tsp baking powder 40g (1oz) coconut
tsp ground sea salt oil, melted
tsp vanilla extract
1 Line the base and sides of two 20cm (8in) wide x

7cm (3in) deep round springform cake tins with
baking paper. Preheat the oven to 150C/Gas Mark 2.
2 In a small bowl, thoroughly mix together the chia
seeds and 80ml (2fl oz) water and set aside to
become gelatinous.
3 Over a medium-low heat in a large saucepan, heat
the coconut oil, sugar, sweet potato, chocolate and
milk. Heat until all the ingredients are melted and
incorporated. Remove from the heat and add the chia
mixture and vanilla. Mix well and set aside to cool.
4 In a large bowl, sift the flour, cacao powder, baking
powder and salt. Add the cooled chocolate mix and
stir well.
9 For the chocolate topping, combine all of the ingredients
5 Divide the mixture between the two prepared cake in a bowl until smooth. Drizzle the chocolate topping
tins. Bake for 75-90 minutes. When you insert a over the cake.
skewer into the centre of the cakes, it will emerge
10 Put in the refrigerator for 1 hour to set. Before serving,
with crumbs attached. Roll the crumbs from the
sift cacao powder over the cake.
skewer on your fingertips if it balls and feels tacky,
the cakes are ready! 11 The cake can be stored in an airtight container in the
fridge for up to 4 days or sliced, wrapped in clingfilm and
6 Let the cakes cool in the tins for 10 minutes before
frozen for up to 1 month.
turning out onto a wire rack to cool completely.
7 For the filling, mix all the ingredients in a high-speed
blender or food processor until smooth and thick. TIP To make the sweet potato pure, steam or boil peeled
sweet potato until tender. Drain and mash to a smooth
8 Once the cakes are cool, place one cake on a serving
pure.
plate. Top with the filling, creating a smooth, even
layer. Top with the other cake and lightly press to
securely position the cake on the filling.
20.1g 14.8g 0.15g 48.4g 6.8g

Rainbow meringue
By Nicole Maree
Serves 2 | Prep 15 mins | Cook 3 hr 30 mins plus cooling | Calories 320 (per serving)
FOR THE MERINGUE 1 Preheat the oven to 100C/Gas the bag, top with pink meringue
145ml (5fl oz) chickpea liquid (aquafaba) Mark . Prepare a large clean and then blue. Repeat until all the
from a 400g (14oz) tin of salt-free chickpeas, glass or metal mixing bowl thats meringue is used. Be gentle with
chilled, strained and set aside clean and free of grease. the mixture so it doesnt deflate.
tsp cream of tartar 2 Using an electric mixer, whisk 5 Line a large baking sheet with
the chickpea aquafaba and cream baking paper. Pipe small circles
145g (5oz) caster sugar
of tartar on medium speed until onto the paper. Be sure to create
tsp vanilla extract stiff peaks form. Continue mixing, one even layer so it bakes evenly.
vegan yellow, pink and blue food colourings adding the sugar 1 tbsp at a time 6 Bake for 3 hours or until
FOR THE OPTIONAL GARNISHES until all incorporated. Whisk for the meringues feel firm on the
a further minute, add the vanilla outside. Dont open the door to
coconut yoghurt, to serve
and whisk briefly again. tap the meringues until at least
fresh mixed berries, to serve
3 Working quickly, divide the 2 hours have passed.
chopped hazelnuts (optional for nut-free) mixture into three separate clean 7 Leave the meringues in the oven
bowls. To make three meringue to cool for 1-2 hours, which
colours, add a drop of food enables the meringues to firm up
colouring to each bowl and gently inside. Dont open the oven door.
fold through to make yellow, pink
The extract on 8 Once cool, remove from the oven
and blue meringue.
pages 98-103 is and slide onto a serving platter.
taken from The 4 Prepare a piping bag with a large Serve with the mixed berries and
Healthy Convert star-shaped nozzle. Spoon a yoghurt and nuts.
by Nicole Maree, dollop of yellow meringue into
photography by Elisa
Watson and Jeremy
Butler, published by
Hardie Grant. 0.1g 0g 0.08g 73.2g 9g
(RRP 14.99.) Total fat Saturates Salt Sugar Protein

Sticky date doughnuts

By Nicole Maree
Makes 18 | Prep 20 mins plus soaking | Cook 35 mins |
FOR THE DOUGHNUTS

25g (1oz) chia seeds
180g (6oz) dried dates, pitted, roughly chopped
300ml (10fl oz) boiling water
150g (5oz) gluten-free plain flour
1 tsp baking powder
60g (2oz) tinned coconut cream
FOR THE SAUCE
30g (1oz) coconut oil
260g (9oz) tinned coconut cream
2 tsp cornflour
tsp ground sea salt
FOR THE TOPPING
60g (2oz) dried dates, pitted, roughly chopped

2 Lightly grease two 12-hole doughnut trays with
melted coconut oil. Set aside.
3 In a small bowl, mix the chia seeds and 60ml
(2fl oz) water. Set aside to become gelatinous.
4 Add the dates and bicarbonate of soda to a
large bowl. Pour over boiling water and stir
well. Set aside for 10 minutes to soften. Use a
fork to mash the dates loosely, being sure to
leave some chunks of goodness.
5 Sift the flour, baking powder and cinnamon together.
Set aside. You won't be able to get enough of
6 Beat the coconut cream, vanilla and sugar together
with an electric mixer until creamy. Add the chia
mixture and beat until combined. Fold in the date
these delicious sticky date doughnuts
mixture with a spatula. Fold in the flour mixture.
10 To serve, remove the doughnuts from the trays. Drizzle
7 Evenly fill 18 doughnut moulds to two-thirds full.
the sauce over the top and add a sprinkle of dried dates.
Bake for 30 minutes or until a skewer inserted into a
Serve and enjoy.
doughnut comes out clean.
8 For the sauce, put the coconut oil, coconut sugar,
coconut cream, cornflour and salt in a small saucepan TIP You can substitute arrowroot starch for the cornflour.
over a low heat, stirring frequently to dissolve the
sugar. Bring the mixture to a simmer and cook for
5 minutes, stirring frequently, until thickened slightly.
9 Remove from the heat and add the vanilla, mixing 6.5g 5.2g 0.11g 25.5g 1.9g
well. Set aside to cool for 10 minutes. Total fat Saturates Salt Sugar Protein

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Sweet treats!
BakingR EC I PE S
Turn your kitchen into a delicious
little bakery of your own...

Baking R E C I P E S
Fricassee Sunflower herb crackers

By The Palomar (thepalomar.co.uk) By Eleanor Ozich (eleanorozich.com) Taken from My Petite Kitchen
Makes 24 mini balls | Prep 5 mins plus proving | Cook 5 mins | Cookbook (published by Murdoch Books)
Calories 24 (per mini ball) Makes about 20 | Prep 15 mins | Cook 15 mins |
Calories 73 (per cracker)
125g (4oz) plain flour, plus extra for dusting
145g (5oz) sunflower seeds 75g (2oz) sesame seeds
5g (1/8oz) fresh yeast, or a pinch of fast-action
dried yeast 1 tsp sea salt a handful of thyme
3 tsp garlic granules, or leaves, finely chopped
1 tsp sugar
3 peeled garlic cloves 1 tbsp olive oil
tsp salt
90ml (3fl oz) warm water 1 Preheat the oven to 180C/Gas Mark 4. Line a 32x42cm
2 tsp rapeseed oil, plus 1 litre (1pt) for deep-frying (12x16in) baking tray with baking paper.
1 Mix all the ingredients (except the oil for deep-frying) 2 Put the sunflower seeds, salt and garlic in a food
together in a mixing bowl until well combined this processor.
recipe is so small that theres no need to use an electric 3 Blend for 2-3 minutes, until the sunflower seeds take on a
mixer. You will have a very sticky dough, but thats OK dense, flour-like consistency.
as the stickier it is, the fluffier the end result, so dont be 4 Next, add the sesame seeds, thyme and olive oil, then
tempted to add more flour. pulse to combine.
2 Cover the bowl with clingfilm and leave to rise at room 5 With the motor running on low speed, slowly add 3-5
temperature for 20 minutes or until doubled in size. tbsp water, one tbsp at a time, until the mixture comes
3 On a floured work surface, shape the dough into balls or together with a dough-like consistency.
elongate into buns: 10g (oz) of dough for each mini ball 6 Transfer the mixture to the prepared baking tray and
or 60g (2oz) for each bun. If its easier for you, simply knead slightly it will be a little crumbly, so dont worry.
divide the dough into the number of pieces you want, Place a sheet of baking paper on top of the dough. Using
i.e. 24 mini balls or four buns. Place on a floured tray and a rolling pin, roll out the dough to about 5mm (in) thick,
leave to rest (uncovered) for a further 10-15 minutes. then remove the top sheet of baking paper. Using a sharp
4 Heat the oil for deep-frying in a deep saucepan to 190C knife, score criss-cross lines into the dough, to create
(375F). Gently transfer the dough balls or buns from the about 20 crackers roughly 6cm (2in) square.
tray to the oil, trying not to let the air out, and deep fry 7 Bake for 10-15 minutes, or until golden brown. Allow to
the mini balls in small batches or the buns two at a time cool completely on the baking tray. Using your hands,
until golden on both sides. Remove from the oil and drain break into crackers along the scored lines.
on kitchen paper. The fricassee must be eaten on the same
day, as like all fried dough they wont taste as good if kept 8 The crackers will keep in an airtight container in a cool
any longer. dark place for up to 2 weeks.
0.5g 0g 0.05g 0g 0.6g 6.4g 0.7g 0.1g 0g 2.3g


Millionaires cheesecake
By Holly Jade from The Little Blog of Vegan (www.thelittleblogofvegan.com)
Serves 10-12 | Prep 35 mins plus soaking and chilling | Cook 20 mins | Calories 742 (per serving)
FOR THE BASE 1 tbsp coconut oil 3 In a separate bowl, combine the FOR THE CHEESECAKE LAYER
180g (6oz) plain flour 75ml (3fl oz) almond milk vanilla, almond butter, 225g (8oz) 1 Place the coconut oil in a saucepan
coconut oil and chia eggs. and lightly heat until melted.
70g (2oz) almond flour FOR THE CHEESECAKE
4 Pour the dry ingredients into the 2 Drain the water from the cashew
1 tsp baking powder 90g (3oz) coconut
wet and mix until fully combined. nuts and place them into the food
a pinch of cinnamon oil, melted
5 Cool in the fridge for 40-45 minutes. processor with the melted oil, vanilla
a pinch of salt 450g (1lb) cashew nuts,
This makes it easier for rolling out. extract, maple syrup and
soaked overnight
6 Roll the dough on a clean surface, 1 tbsp caramel sauce. Whizz until
1 tsp vanilla extract combined, 5-8 minutes on high.
1 tsp vanilla extract and cut out cookies to your desired
75ml (3fl oz) maple syrup 3 Pour the cheesecake mixture onto
60g (2oz) almond butter size and place onto the lined baking
1 tbsp caramel sauce tin/tray. Bake for 10-15 minutes until the base and even out with a spoon.
225g (8oz) coconut oil,
plus 3 tbsp FOR THE TOPPING the cookies turn golden. 4 Pop in the freezer for 15-20 minutes
2 tbsp cocoa powder 7 Place on a wire rack to cool. to harden slightly.
2 chia eggs
FOR THE SAUCE
(or cacao) 8 Once the cookies are cool, pop 5 Remove the cheesecake from
3 tbsp coconut them in a mixing bowl and crumble. the freezer and spread on your
120g (4oz) pitted dates homemade caramel sauce.
oil, melted 9 In a small saucepan over low heat,
juice of a lemon 6 For the chocolate topping, in a food
a pinch of salt melt 3 tbsp coconut oil, pour into the
3 tbsp maple syrup crumbled cookies and mix until well processor/blender, combine the
coated. Firmly press the mixture into melted coconut oil, maple syrup,
FOR THE BASE
the lined tin and pop in the freezer. cocoa or cacao powder and salt
1 Preheat the oven to 180C/Gas Mark 4 and line a baking until silky smooth. Pour onto the
FOR THE CARAMEL SAUCE
tin with greaseproof paper. cake and even out with a spoon. You
2 In a large mixing bowl, combine the flours, baking powder, 1 Put the dates into a food processor
can even drip some chocolate down
cinnamon, salt and coconut sugar. along with the lemon juice, vanilla
the edge of the cheesecake.
extract, coconut oil and almond milk.
7 Pop the cheesecake in the freezer to
2 Whizz until smooth. This takes about
set fully. This takes around 3-4 hours.
5-10 minutes on high. Depending
Store in a sealed container in the
60.6g 35.9g 0.05g 18g 8.8g how you want the sauce, add more
freezer and defrost before serving.
Total fat Saturates Salt Sugar Protein milk for a runnier consistency.

Jerusalem bagel
By The Palomar (thepalomar.co.uk)
Makes 4 small bagels | Prep 20 mins plus proving | Cook 10 mins | Calories 425 (per bagel)
250g (9oz) strong white bread flour, plus extra 1 In the bowl of an electric mixer with your hands to let the air out and
for dusting a dough hook, or in a mixing bowl roll it tightly to make a short strand.
8g (1/3oz) fresh yeast (or about 1 tsp fast-action if making by hand, mix the flour and Continue rolling to elongate it until
dried yeast) yeast, then add the sugar and water you have a rope-like strand about
and knead on a low speed for about 50cm (20in) long. Repeat with the
20g (oz) granulated sugar
4 minutes until a dough starts to form. rest of the dough balls.
150ml (5fl oz) tepid water
2 Add the salt and oil and knead for 6 Bring either strand end together to
2 pinches of salt a further 4 minutes. It will look as create an oval and give them a little
1 tbsp olive oil, plus extra for oiling and brushing though the dough is separating, but roll to help stay attached.
400g (14oz) sesame seeds, for coating dont worry, as in time it will absorb 7 To coat the dough, you need a tub
all the oil and come together. of water and a tub of sesame seeds,
3 Transfer the dough to an oiled bowl, both big enough to accommodate
cover with a clean tea towel and a dough shape. Take each shape in
leave to rise at room temperature turn and dip in the water for no
for an hour or until tripled in size. more than a second, making sure
4 Divide the dough into quarters and it gets wet all over, then place it in
roll into balls. Place on a floured the sesame tub and coat on all sides
work surface, cover with the tea (just like coating a schnitzel).
The recipes on pages
108-109 and the towel and leave to rest for a further 8 When all four shapes are coated
fricassee on page 106 30 minutes. Meanwhile, preheat your with seeds, place them on the lined
are taken from The oven to 240C/Gas Mark 9 and line baking tray and bake for 10 minutes.
Palomar Cookbook a baking tray with baking parchment. 9 As soon as they come out of the
by The Palomar,
published by Mitchell
5 Its time to shape your bagels! The oven, brush with olive oil. If youre
Beazley. (RRP 25.) traditional shape is a long oval with not eating them on the day they're
a hole in the middle, but you can made, you can freeze them in a
16.6g 2.4g 0.08g 5.2g 11.7g also make round bagels. Take one sealed freezer bag or container.
Total fat Saturates Salt Sugar Protein piece of dough, flatten it slightly with

Pitta bread
By The Palomar (thepalomar.co.uk)
Makes 14 mini pitta breads | Prep 25 mins plus proving | Cook 10 mins | Calories 166 (per mini pitta)
500g (1lb 2oz) plain flour, plus extra for dusting 1 In the bowl of an electric mixer time. Meanwhile, preheat your
25g (1oz) fresh yeast (or 7g sachet fast-action fitted with a dough hook, or in a oven to 240C/Gas Mark 9 the
dried yeast) mixing bowl if making by hand, mix intense heat evaporates the liquid
all the dry ingredients together, then in the dough, creating steam that
15g (oz) granulated sugar
mix in the water and oil. will separate the two walls, which is
10g (oz) salt what makes the pitta pop!
2 Knead on low speed for 10 minutes,
300ml (10fl oz) cold water or by hand in a bowl, until elastic 6 Still on the floured surface, use a
3 tbsp rapeseed or vegetable oil we need to develop the gluten rolling pin to flatten the balls into
enough to allow the pitta to pop. rounds 12cm (4in) for mini
3 Cover with a clean tea towel and pittas or 16cm (6in) for large.
leave to rise at room temperature Its important that they're of equal
for 30 minutes or until doubled in thickness for them to pop correctly.
size it might take a bit longer if 7 Arrange the rolled-out pittas on two
your room is cold. large baking trays, each lined with
4 Flour your work surface, transfer the baking parchment, and set aside to
dough to it and divide into 14 pieces rest for another 10-15 minutes.
of about 60g (2oz) each (for mini 8 Bake for 8-10 minutes. Once the
pittas) or 10 pieces of about 85g pittas pop up (see photo above),
(3oz) each (for large pittas). you know theyre baked on the
5 Roll each piece of dough into a inside, so you can just give them an
ball. Were now going to leave the extra 1-2 minutes to colour.
balls to prove, so arrange them on 9 The moment the pittas are out of
the floured work surface with a the oven, place in a container and
2-3cm (-1in) space between cover with a clean tea towel or put
each ball. Cover with the tea towel into a plastic bag and seal until they
3.4g 0g 0.28g 1.2g 4.4g and leave for 10-15 minutes the cool, enabling the pittas to soften.
Total fat Saturates Salt Sugar Protein balls should double in size in this

Salted chocolate Granola cookies

and orange mousse By Eleanor Ozich (eleanorozich.com)
Makes 16 | Prep 10 mins | Cook 15 mins |
By Eleanor Ozich (eleanorozich.com) Calories 145 (per cookie)
Serves 4 | Prep 10 mins plus chilling | Cook 5 mins |
Calories 204 (per serving) 100g (3oz) ground almonds
140g (5oz) peanut butter
75g (2oz) mixed seeds, such as sesame, sunflower
40g (1oz) good quality unsweetened cocoa powder
and pumpkin
flesh of 1 ripe avocado, roughly chopped
160g (5oz) pitted Medjool dates
8-10 Medjool dates, pitted
grated zest and juice of 1 orange
a pinch of sea salt
shredded coconut, for sprinkling
1 Preheat the oven to 160C/Gas Mark 2. Line your
1 Pour the coconut cream into a small saucepan and warm largest baking tray with baking paper.
ever so slightly. Stir in the cocoa powder and whisk until
2 Put all the ingredients in a food processor.
smooth, then leave to cool.
3 Process until a dough-like texture is achieved this usually
2 Put the avocado, dates, orange juice and vanilla in a food
takes a couple of minutes, and you may need to scrape
processor with a pinch of sea salt. Add the cooled cocoa
down the side of the processor now and then.
mixture and blend for 1-2 minutes, until completely smooth.
4 Using your hands, form the mixture into small balls and
3 Spoon into four 150ml (5fl oz) dessert cups. Sprinkle with
place them on the baking tray. (They can be put quite
the orange zest and shredded coconut and refrigerate for
close together, as these cookies dont spread during
an hour or so, until well chilled.
baking.) Using a fork or your hands, press down on the
The recipes on 4 The mousse will keep covered in the fridge for 2 days balls to flatten them into cookies.
page 110 and the garnish with the orange zest and shredded coconut just
sunflower herb 5 Bake for 12-15 minutes, or until golden on the outside.
before serving.
crackers on page 6 Leave to cool on the baking tray, then enjoy!
106 are taken
from My Petite 7 The cookies will keep in an airtight container in a cool
Kitchen Cookbook dark place for 3-4 days.
by Eleanor Ozich,
published by
Murdoch Books.
(RRP 16.99.)
13.2g 8g 0.01g 14.8g 3.6g 9.9g 1.5g 0.08g 7.5g 4.8g


ON SALE
20E XAPRIL
N T I S S U E
VeganFood & LI V I N G
Next issue
Chocolate!
Everything tastes better with cocoa added doesn't it? Treat your
inner chocoholic to some incredibly indulgent recipes
BALANCED BREAKFAST VITAMINS UNCOVERED
Discover the best ingredients to Are you getting enough vitamins
give your body a kick start in the from your diet? Find out how
morning and keep you going all day! to achieve the perfect balance

Q&A Ask the experts
Do you need help with your vegan cooking, or do you have a nutritional query?
Email your question to sally.fitzgerald@anthem-publishing.com
Q
I went vegan at the end of last egg industry. By eating them youre endorsing weve got two great alternatives: 1) scrambled
year, but Im really missing eggs. the industry and all its manipulative and brutal tofu; and 2) the new VeganEgg both superb!
Can you suggest any good ways practices. Hens are also very nurturing animals It might take a while, but your taste buds
I can get through egg cravings? I am with an instinctive desire to protect their eggs will adjust, they always do. In the meantime,
moving soon and will have quite a big and offspring. They dont want us to take their re-watch a documentary showing the egg
garden if I got some rescue hens and eggs away. industry. Thatll put off any cravings!
made sure they were well looked after Its your choice, of course, but if you want to Jimmy Pierson
and truly free-range, does that mean be truly vegan, then eggs, wherever they come
Q
it would be OK to eat their eggs? from, are off the menu. Ive only been vegan for a few
One option is to give them to non-vegan, months and am still getting to
The backyard egg question is one egg-eating friends, so they dont buy from grips with everything. One thing
many morally conscious people have supermarkets. This wouldnt be the position Im a bit confused about is zoos are
deliberated over. Rescuing hens is a of every vegan, but its something I might they a good or a bad thing?
wonderful thing, and it can at first consider as a means of helping to reduce sales
appear ethical to eat their eggs: and suffering. Its understandable that youre
theres no abuse, cruelty, pain or Now to egg alternatives. In terms of baking, confused about zoos. For decades,
suffering, but there are three main reasons that you really dont need eggs. Its only routine they have marketed themselves as
persuade me against it. and long-standing practice that keeps them in centres of education. However, we
Firstly, hens cant give their consent. recipes. Ripe bananas are brilliant in muffins, cant learn about animal behaviour
Animals are not ours to use in any way, and while silken tofu is perfect for brownies. in a captive setting, as the animals
taking their eggs is exploitation. Secondly, hens Aquafaba, the drained water from a can cannot behave as they would in the wild.
sometimes eat their own eggs to restore energy of chickpeas, is another very effective egg And then theres the conservation
levels and replace lost nutrients. replacer, especially in meringues. arguments. Only a very small fraction of zoos
Finally, these eggs only exist because of the If its scrambled eggs youre missing, then budgets go towards conservation projects,
while the vast amount is spent on the relatively
small number of inhabitants the zoo has. But
no matter how much money is spent on the
animals there, zoos can never get close to
providing the amount of space animals would
have in the wild.
Many animals kept in zoos are not there
because theyre endangered, but because
they are entertaining, and can pull a crowd.
Conversely, there are so many species of
endangered animals that arent represented
in zoos. This proves the real reason why they
are there to make money, and to entertain
visitors. Plus, reintroducing captive-bred
animals into the wild almost never goes to
plan, because they lose their abilities to fend
for themselves.
If zoos really cared about animals, they
wouldnt regularly kill surplus animals, as
you may have become aware of with the case
of Marius the giraffe in 2014. Thousands
of animals like Marius are killed each year,
because they serve no purpose to the zoo.
And then theres the amount that the
animals suffer. Zoo animals often exhibit
behaviours associated with stress and
psychological dysfunction, due to their inability
to follow their natural instincts. Small spaces,
unnatural lighting, disrupted sleeping patterns
and noise are just a few factors which affect
their quality of life.
Its clear that there are far worthier and
more effective causes and institutions we can

E X P E RT A DV I C E
OUR EXPERTS
JIMMY
PIERSON
Jimmy Pierson is
the UK Director
of ProVeg, a new
international
food awareness
organisation
launching in
four different
countries:
Germany, Spain,
Poland and the UK, this year, starting at
VeggieWorld London next month (8-9 April,
Kensington Town Hall). A former lawyer
and journalist, Jimmy regularly speaks to
the national press, appears on TV and radio
and writes for leading publications including
The Independent,The Guardian, the BBC and
Huffington Post on all aspects of veganism.
CHARLOTTE
WILLIS
Charlotte
is a student
support if we want to protect animals. If exposure. For example, those who work in researcher
youre wondering about other options for a environments where sunshine is limited (read of nutrition
weekend trip, please consider supporting a indoors) would usually require more vitamin and human
local animal sanctuary or wildlife reservation. D than someone who works outdoors. Also, disease. Studying
Elena Orde those who regularly cover all surfaces of the to become
skin when outside also require a higher level. a Doctor
Q
Ive been feeling the effects But in general, you should aim for around 10 of Human
of winter lately and hearing micrograms of vitamin D per day to maintain Nutrition, she
everyone talking about how good health. is particularly interested in wholefood,
we get vitamin D from the sun. Im Worried about deficiency? So it seems is plant-based nutrition and healthful lifestyle
worried Im not getting enough. Why everyone else! In fact, the general lack of intervention in the prevention and reversal
do we need it and are there any foods sunlight in the UK during autumn and winter of chronic human diseases, including
I can eat in the winter to make up for has led the UK government and Public Health cancer and cardiac disorders. Charlotte
the lack of sun? England to recommend that everyone in the became vegan after discovering its health
UK supplements their diet with a form of and fitness benefits and has never looked
Vitamin D is an essential nutrient additional vitamin D. back. She is a part-time nutritional
that can pose an issue for those of Vitamin D is by far one of the hardest journalist and writes for The Vegan Society
us who live in the, lets say, vitamins for us to attain, especially for and online publications.
somewhat bleaker and less sunny us vegans! Commonly found in liver, fish
hemisphere latitudes. Firstly, and eggs, the only real source of natural ELENA ORDE
what is vitamin D? In the rare vegan-friendly vitamin D has been found Elena is the
times of sunshine exposure here in the UK, in mushrooms! Portobello, Maitake, morel, editor of The
the suns UVB rays hit our skin and get button and shiitake mushrooms are all high Vegan Societys
processed by the enzymes and chemical in vitamin D. Grilled Portobello mushrooms magazine,
make-up of the skins layers. Our bodies can contain up to 13.1 micrograms per 100g which has been
utilise this energy, converting a pre-cursory with Maitake mushrooms topping the list running since
pro-vitamin compound to form the active at 28.1 micrograms per 100g. To maximise the societys
vitamin D found inside our cells. Its main role their vitamin D levels, try leaving them in inception in 1944.
is to regulate your bodys maintenance of the sunlight for an hour or two. Other vegan The Vegan shares
bones and teeth, but vitamin D is also utilised vitamin D sources include fortified tofu, inspiring stories
for maintaining the immune system, skin plant-milks and spreads. of vegan activists
health and aiding muscle function. Deficiency If vitamin D is concerning you (or youre from all over the world, and informs
signs include tiredness, confusion, weak not a mushroom kind of person!), fear not. members about The Vegan Societys latest
muscles and skin disorders (such as psoriasis There are many brands of certified vegan projects and campaigns. Elena enjoys
and eczema), as well as seasonal affective vitamin D supplements. Just ensure they interviewing vegans from all walks of life,
disorder (SAD), whereby we feel mentally low are sourced from plants or algae, as many researching the best vegan recipe hacks,
and drained. vitamin D supplements come in the form of and talking about the exciting successes
Just how much vitamin D you require is vitamin D3 (sourced from lanolin). of The Vegan Society.
based on your predicted level of sunlight Charlotte Willis www.vegansociety.com

Top Tips for

Building Lean
MUSCLE
Tsuki Harris shares her 15 tips for
developing a lean and muscular
physique on a vegan diet
1
Eat real food and minerals and they are low in than your body burns through daily
Whole unprocessed foods will calories, which means you can have activities, workouts and normal
help you stay leaner, because what more of them; which is great if you physiological processes. Just be smart
you see is what you get. There are are trying to lean up. Vitamins A, B, C, with your food choices and you will see
no hidden nasties. While meat-free D, potassium, magnesium and iron will and feel the benefits.
alternatives can be delicious, there help boost your immune system and
6
are often hidden sugars and fats are extremely important if you want Water
that prevent us from leaning up and to train hard for results. The choice is 65% of our body is
TSUKI HARRIS
absorbing nutrients. endless so be brave from veggies made up of water,
Tsuki is a personal
like broccoli, carrots, spinach and so keeping hydrated will
2
trainer, group
fitness instructor,
vegan body builder
Macros beetroot to fruits like bananas, which help keep you at your
and Creative Do you eat a good balance of help rebalance electrolytes and prevent full strength. Maintaining
Nature Ambassador. carbs, fats and proteins? To build muscle cramping. adequate hydration levels will
She loves sharing
lean muscle we need all three in unison also reduce protein breakdown and
4
her passion for
nutrition and fitness for maintenance, muscle growth and Variety help with protein synthesis, which will
by helping people muscle recovery. Complex carbs like You will go far on your journey help you grow. It also helps to lubricate
to move more,
make better food oats and sweet potatoes will nourish to build lean muscle if you arent between the joints, which will help to
choices and just your nervous system and give you afraid to step out of your comfort prevent pain.
have a brighter day.
the energy you need to lift. Fats like zone. Its very hard to stick to a plate
7
Instagram:
@tsukiwarrior avocado and nuts keep your heart of beans, sweet potato and courgette Feeding times
healthy as well as helping to balance every day, but if you change it up it will Always try to eat regularly and
hormones. Proteins remain exciting. Even that same meal not just one or two large meals
like chickpeas can be made interesting by spiralising per day. Eat every few hours so that
and lentils help the courgette or blending the beans your body has the energy it needs
you feel fuller into a dip or making sweet potato to perform and function at its best.
for longer and mash. Keep it fresh! Pre and post workout meals are the
repair faster. most important times to eat
5
Calories if youre looking to gain
3
Micronutrients Its dead simple eat more! To muscle, so that you can
Eat the rainbow! Fruits and build muscle you have to create a have the energy to smash a
vegetables have so many vitamins calorie surplus eating more calories workout and then be able to

S A M M U R P H Y
10 13
replenish the muscle glycogen depleted Creatine Multi-directional
during your workout. As vegans, our natural creatine movement
levels tend to be a little lower Our bodies move multi-
8
Good quality protein than non-vegans. Adding a little extra directionally, so why shouldnt we train
powder from a supplement (in powder or like this? Bending, turning, twisting,
and bars tablet form) can be extremely beneficial forwards, back, side-to-side is the best
Do your research! As vegans we tend for increased strength, cognitive skills way to strengthen out stabiliser muscles
to get excited when we see that and managing glucose levels. that help support the bigger muscles
magical VE sign, but dont settle. There and joints.
11
are so many types of protein out there, Food and
14
from hemp to pea. Ideally, you want to fitness tracking HIIT
pick one that has the Be accountable! Its the best High Intensity Interval Training
least amount way to track if youre eating enough is the quickest way to get
of ingredients, of the right foods or getting benefits leaner, fitter and faster in one go. If
flavourings and from your workouts, whether that you want to get leaner and stronger,
thickeners that be in muscle mass or an increase in this is for you. Get a timer app and
can be bad for the gut. A shake or a bar the weights being lifted. This way you pick a couple of exercises. Something
is always handy to have on you for a can make little like a run on the spot and a mountain
quick snack or to boost up your protein adjustments if climber, 20 seconds work, 10 seconds
levels on a particular day. progress stops. rest, then repeat both eight times.
9 12 15
Mobility Lift Breathe
and flexibility heavy Its a great way to cut cortisol
The more range you have, the Heavy (stress hormone) levels. When
more muscle you can engage; and weights will challenge you and the body is stressed in fight or flight
the more muscle you work, the more ultimately change you. Using big mode it is drained quickly and clings
calories you burn doing it. Its one thing compound movements like squats and onto reserves like fat, stopping you being
having more muscle, but its another deadlifts will build strength and muscle as lean as you could be. This is when
thing entirely to be able to move faster. the body repairs and recovers; mentally,
around with it. physically and emotionally.

E C O C LOT H I N G
conscience
Clothing with a
Alyssa Flynns Saved Kisses

is showing how fashion can
look good and do good too
I
t is human nature to want to be part designer who has never sewn in her life.
of something, to become attached to All I have is a business degree, a vision
a concept that makes us feel good, and a heck of a reason to fight.
to feel like we are contributing to After two years of research and design
something bigger than ourselves. And (and becoming vegan), I had the joy
that is where I believe vegan, in the of launching my own eco and animal-
most positive of terms, fits in. friendly clothing line last August: Saved
Many people over the last decade Kisses. Locally manufactured resort
have been shifting towards a more wear that gives back to animal rescues
ethical, organic vegan diet that is better with every purchase. The idea and
for their health, for animals and the tagline behind Saved Kisses is to be as
overall planet, including myself, a gentle on animals and the environment
28-year-old hockey wife from Boston. as it is on your skin.
What we dont see as often, and what
we are on the brink of, is the expansion ADD AN ANIMAL
of this conscious consumption into I chose the softest, most comfortable
fashion. Choices are limited, but fabrics that cause the least amount of
growing, and the more educated we are harm to animals and the environment.
on the brands we shop from regularly, I took the feeling you get from the sustainably harvested beech trees and
the easier it will get. Uncovering the fabric of yoga pants or pyjamas, and making it biodegradable.
truth of the fashion industry and the designed it into jumpsuits, rompers, The next step? Spreading the word
reality of it for animals and for the maxi dresses, bodysuits and tops. and getting Saved Kisses into stores
environment is the first step. Most importantly, Saved Kisses and into the hands of stylish women
ensures that no animals were captured who appreciate knowing exactly what
TAKING THE FIRST STEP and killed in the process, and I even they are buying. Ultimately, I would
The average garment factory worker take it a step further by allowing love Saved Kisses to be the crusader
overseas makes $2 a month sewing customers to add an animal to their in a enormous shift in the fashion
in dangerous sweatshops that often cart upon checkout online, enabling industry, but more importantly I want
collapse on themselves. Water systems them to donate to the animal rescue to inspire lifestyle. I want the girl
are being polluted due to the chemicals organization of their choice. wearing our soft, touchable striped
and dyes that are dumped into them. Saved Kisses doesnt use any harsh fabric to be swaying proudly down the
Not to mention, over 100 million chemicals or dyes, no cheap labour is beach, feeling the sand on her toes
animals a year are killed to make coats, purchased, the fabric mills have strict and the sun on her skin. She is awake,
scarves, bags, shoes and sweaters. air quality control, all packaging is completely connected and aware. Like
Knowing I cant solve the catastrophe produced from recycled materials, and all vegans, she is healing the world
alone, I still wanted to do something to everything is manufactured locally and its animals, not hurting them.
battle the inhumanity of the industry. in the USA. I also take pride in our She is a part of something bigger than
So what did I do? I entered the fashion fabric being 92% modal a non- ourselves. That is Saved Kisses. Visit
industry, as a first time amateur synthetic based fabric, developed from www.savedkissesclothing.com

A vegans
guide to
Ba rc e l o n a
The capital of Catalonia, Barcelona is
a hip, chic and modern city, known for
quirky architecture, amazing tapas,
famous streets and beach-side fun. Not
only is it a fun holiday destination for a
city break, Barcelona is forward-thinking
when it comes to veganism, and other less
traditional ways of eating.
Rachida Brocklehurst shows us around
Where to eat ingredients are organic.

We all know that the Spanish 3, Carrrer Dels Angels
are particularly fond
of ham (jamn), and its true
that in some more El Caf Blueproject An
rural parts of the country you
might get a few artistic hotspot and the
strange looks by saying you're
vegetarian, and a perfect place for both raw and
few confused looks when you
say youre a vegan! cooked vegan food in a great
But bigger cities like Madrid and
Barcelona are atmosphere.
waking up to the fact that mea
t-free and plant- 57, Carrer Princesa
based eating is not only grow
ing, but exploding
in popularity across the globe.
In fact, the city of
Barcelona actively encourages Bar Celoneta Sangria
meat-free eating
one day each week, which only Organic, vegan and raw food,
makes it easier for
those who avoid eating animal in a beach location. Treat
products.
yourself to Paella Thursday
and sangria expertise!
100% VEGAN PLACES
70, Calle Sevilla
There are lots of vegan and vegetaria
n places in
Barcelona, here are some of the best
. Apps like Happy
Cow, or my online directory at www
.thegreenv.com can
help you find somewhere new to
try out or recommend a
great place youve already been to.
Cat Bar One of the most popular
vegan hotspots in the
city and a real favourite for new and
returning tourists
alike, there are craft beers, fantastic
burgers and of
course a cat-theme running througho
ut. Note, there
arent actually any cats here, its simp
ly cat themed.
17, Boria
Veggie Garden Dels Angels
Asian-inspired eatery
with lots of Indian and Nepalese
style dishes. All

For a quick bite
There are plenty of places catering
for vegans where you can stop off
and grab a quick bite to eat...
Gopal Vegan Deli Grab a snack in the

form of tortillas, cake, vegan cheese and
seasonal fresh juices.
42, Carrer Escudellers
La Trocadero Its vegan, its fast food

its naughty, but oh so nice! Balance
out your hot dog or burger with a freshly
squeezed juice!
269, Calle Marina
Petit Brot Totally raw and eco-friendly

cafe where you can grab cakes, juices and
plenty of savoury meals and snacks.
10, Carrer Doctor Dou
Vegetart Cuina Vegana A lovely

traditional eatery full of delicious baked
goods and homemade meals. The ideal
spot for Catalan food!
138, Carrer del Torrent de l'Olla
Frolis A vegan bakery with sweet treats

galore! Make sure you wear something
with a comfortable waistband!
123, Arag
n-vegan places
Eating out at noevin Handy phrases
g that traditional Spanish
You would be forgiven for beli As we know, its always wise to
to plant-based eating,
food doesnt lend itself too well be familiar with the basics when
seve ral acci den tally vegan options that can
however there are it comes to making sure you
tapa menus!
s
be found on pretty much all get what you order. Naturally,
the Spanish are used to English
This is potatoes fried in a spicy
Patatas bravas without mayo tourists and especially in the
sauc e. Occa sion ally this can be served with
tomato and paprika cities and more touristic areas
k when ordering.
mayonnaise, so just be sure to chec youll find that pretty much
everywhere you go will be
t or a mid-morning snack, this
Pan con tomate Ideal for breakfas English-friendly.
garli c, olive oil and lots of fresh tomato!
involves toast with
Hello Hola
Pimientos de padrn Goodbye Adios
These are fried green peppers Thank you Gracias
that are deliciously crispy on the
I am vegan soy vegano/vegana
outside, and soft and tender on
the inside. The added salt makes I dont eat meat, fish, eggs or dairy
them very moorish! no como carne, pescado,
heuvos, lactose
Salteada de verduras We all With soya milk please con leche de
love a veggie stir fry, and this soya por favor
is a great option if you find Without milk sin leche
yourself in a restaurant with no
dedicated vegan menu. Without cheese sin queso

V E G A N G U I D E TO B A RC E LO N A
visit
Top FIVtaEgesofithieghslighttos to if youre wantingadfoo d or something
ing to more of th
e
There's no shor ted... to drink, try he
will get you star ts, which will be
see, these five quieter side stree
grada Fam ilia r th an the touristic area
much cheape
1 Basilica of the Sa
Possibly the most
the city, th is hu ge his
dmark in
famous lan
torical building wi
ll of La Ramblas. Be
st visited in the da
y.
4
tip is to ica
ck in tim e. A top Palau de la Mus
transport you ba ide so la
order an audio gu Orfeo Ca ta
book ahead, and ar ch itectural sic hall is the
you can fully appr
ec iat e th is This stunning mu
ce to ex plore, relax and
perfect pla
wonder. phere at a show,
soak up the atmos
pe rfo rm ance. You can
concert or
2 Casa Batllo e
this r of the venue, se
is masterpieces, book a guided tou
Another of Gaud !
nn ing wi th an alm ost a show or both
is particularly stu is
ty. The audio guide
dream-like quali a Maria del Mar
5
t pr ice . It isn t the Basilica of Sant
ke
included in the tic it! ers a
thedral off
t well worth a vis This beautiful ca
cheapest price, bu pe ac efu l reflection in an
chan ce for for a
y. You can pop in
otherwise busy cit
3
and ea,
Gothic Quarter r an d se e th e fu ll ar
m blas visit, or join a tou op . Be
La Ra llery and rooft
town, and is full
of along with the ga ink in
This area is the old , musicians to sti ck ar ou nd and enjoy a dr
loc al ma rk ets sure
quaint streets, ous the square afterw
ards.
mblas is the fam
and more. La Ra s go ing on, but
tis ts an d lot
street with ar
How to get there

Flights to Barcelona are frequent and
cheap, especially when booked in
advance. Flight time from the UK is
around 2-2.5 hours, depending on your
location. Look on Skyscanner.net or
Google Flights for the best deals. To get
to your hotel in the city centre from the
airport, you can either arrange a private
transfer with your hotel, get a taxi from
the rank (which will cost around 25-
30), or take the train from Terminal 2
to Barcelona-Passeig de Grcia station
and then onto the metro to your specific
hotel. You can also take the airport
shuttle bus which takes 35 minutes and
costs 5.90 one way, 10.20 return
(valid for 15 days). Find out more at
www.aerobusbcn.com/en
RACHIDA
BROCKLEHURST
Rachida is a journalist and
blogger at thegreenv.com
Where to stay and also runs a vegan clothing
range at thegreenvswag.com.
Although there isnt a vegan or vegetarian hotel in Barcelona yet, typically She currently lives in Brussels, Belg
vegan visitors to the city opt for self-catering apartments, with the Gracia ium,
but loves to travel and is passionate
neighbourhood being a popular area, with its multitude of vegan-friendly places, about
making veganism more accessible
vegan shops and trendy eateries. If you prefer to stay in a hotel, I recommend and
contemporary, working with brands
the Hotel Well and Come. Its a luxurious boutique hotel, complete with rooftop and
restaurants to help them add more
views and a swimming pool where you can enjoy a fantastic view of the city. The vegan
to their business. Follow her on:
hotel prides itself on looking after its guests, and if you contact them before your
Twitter: @thegreenvonline
visit and let them know you are vegan you can request your favourite plant milk
Instagram: @thegreenvonline and
for your coffee and so on. The central location also makes it ideal for city breaks.
Facebook: @thegreenv
Check it out online at hotelwellandcome.com

are others
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I N T E RV I E W
In the kitchen with
Born into a showbiz family, jazz trumpeter

Rhys is making his own mark on the world
When and why did you go vegan? continue my grandmothers work, sometimes
Studying at university led me to consider the representing at events and speaking on behalf
ways our individual choices have impact far of the organization. I travelled this summer
beyond our immediate physical world and to Malawi and South Africa to see some of the
community, and I found friends there who chose programs ETAF supports, and I brought my
veganism. Taste wasnt a big issue when giving trumpet to connect on a fun musical level with thought and behaviour to create the world they
up dairy or meat, but it felt difficult to feel healthy people involved in those programs. I represented want to live in. If one thing could be learned
or satiated. For a while I was weighing up the my grandmothers foundation alongside my from my grandmothers legacy, its that fame is
ethical goodness of veganism with the personal cousins at the International AIDS Conference in an incredible opportunity to be revolutionary.
experience that I was missing out on important Durban, South Africa. I have also participated Anything less is self-protective bullshit. I imagine
nutrition. I now know that it feels amazing if I eat at AIDSWatch, the largest constituent based if a music star loses one listener from ideological
enough and in the right balance, of grains/beans/ HIV/AIDS advocacy event in the country held integrity, in this atmosphere of rising awareness,
veggies, and then nuts/teas/fruits, and whole annually in Washington, D.C., for several years a star would gain three. Although this is not
nutrition supplements and shakes. now. Lending my voice to advocate for legislation about music, Leonardo DiCaprio is an inspiring
My primary motivator now is reducing my needed to help end the HIV epidemic in this example of someone using his celebrity to raise
carbon footprint. Climate change is a giant country is something Im honoured to be able to awareness about sustainability.
concern, and I hope will be for everyone, do, and I think more and more Americans realise
especially those in my generation and younger. that active participation in US policy is the only What are your favourite ingredients?
After four to six years of being almost but not way to ensure certain types of crucial change. I love a top-notch squash so much, whether
strictly vegan, I saw again six months ago this kabocha or butternut or acorn. I love purple yams
stat that 51% of greenhouse gases contributing How do you promote veganism and and sweet potatoes. Im getting into cabbage and
to climate change are from the meat and dairy environmental activism through broccoli more right now. Of course kale. In terms
industries, and I realized that the most accessible your song writing? of beans, lentils are so quick and good. Rice and
and powerful way to make change as an Readers can discover for themselves if they check quinoa of course, but buckwheat is a favourite.
individual is to dramatically reduce dairy/meat out the lyrics on my website rhystivey.com. In
consumption, or better yet, just be vegan. some of my songs, I grapple with the gargantuan What is the best vegan restaurant/
task of coming to terms with climate change as a caf youve ever been to?
Tell us about your work with ETAF? single individual. They aim to include some grief, In Los Angeles, I love Cafe Gratitude and Gracias
The Elizabeth Taylor AIDS Foundation desperation, humour, hope and empowerment. Madre. In NYC, I love Peacefood, Candle,
supports hundreds of organizations providing Blossom and Jungle Cafe in Brooklyn.
life-saving work around the globe. I try to do How influential do you think music
whatever I can to help the foundation and can be in raising awareness? Whats next for you?
Very. Music heals and inspires. People can take I just released a new album, Backward EP,
healing and inspiration, and initiate changes of and an accompanying music video, and had a
couple of big release shows in Kingston, NY
and NYC at Mercury Lounge. I have a monthly
residency playing at the Manderley Bar at Sleep
No Mores Mckittrick Hotel. Ill be continuing
to write new music, collaborate with friends
in my community, performing, and I have
performance events in the works for joining
activists of different specialties under the effort
of sustainability. This July through October
Im going to break from life in NYC to do a
farming apprenticeship at the Corner Garden at
Hawthorne Valley Farms in upstate New York,
where Im excited to learn first-hand about bio-
dynamic and organic farming. I hope to learn
everyday new ways to help create a more just,
equitable and sustainable planet.
122 VEGAN FOOD AND LIVING FEBRUARY

VeggieWorld
The exhibition for the vegan lifestyle
London
8 - 9 April 2017
Kensington Town Hall
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WHAT TO EAT FOR HEALTHY SKIN & HAIR
23 RECIPES FOR HOMEMADE BEAUTY PRODUCTS
VeganFood
W E LCO M E
& LI V I N G
Welcome Did you know that research has found, on average,

a woman in the US uses 168 chemicals on her body
CONTENTS
4 Eat your way to
every day through beauty products, and that many of healthy skin
these are unregulated? When you consider that your 7 Eye care
skin is your largest organ, it begs the question of why 8 Sensitive skin
you would smoother yourself in ingredients that you 10 Your daily skincare
routine
wouldnt be happy to eat.
12 Essential oils
Over the past year Ive been switching to natural,
13 Skincare products
planet-friendly alternatives to my favourite hair and
14 DIY makeup
beauty products, and this has led me down the path of creating my own 15 Natural deodorants
treats at home. Not only is this a fun activity for the weekend, but Ive 16 Hair care
noticed a marked improvement in my skin and hair. For me however,
the most exciting discovery Ive made on this journey is uncovering the Make your own
wonderful world of natural deodorants, after spending years struggling beauty products
to find an antiperspirant that didnt make me smell overwhelmingly like 18 Peppermint food scrub
a bowl of pot pourri! Natural deodorants work better, smell amazing, and 19 Green tea bath bombs
after continued use youll notice you actually smell far better as they allow 19 Night cream
your pores to breath and sweat to escape naturally without building up. 20 Facial moisturiser
Check out some fantastic recipes to make your own on page 15! 20 Bath melts
As we all know, real beauty comes from within, and bright, glowing 21 Tooth whitener
skin can only be achieved by eating an abundance of fruits and veggies. 21 Chocolate mousse
body cream
Luckily we have Charlotte Willis on hand to show us exactly what we
22 Dry hair miracle mask
should be consuming to get that glow (p4)! Weve also got advice on how
22 Coffee body scrub
to make your eyes shine (p7), and even a special guide for those of us with
sensitive skin that needs a little more TLC (p8). I hope you find it useful!
Rachel Smith
PUBLISHER Sally FitzGerald | CONTENT EDITOR Rachel Smith | SUB EDITOR Bob Wade | ART EDITOR Sam Grover | CREATIVE DIRECTOR
Jenny Cook | ADVERTISING SALES EXECUTIVE Sam Willis | SENIOR ADVERTISING MANAGER Darren Gratton | HEAD OF MARKETING Verity
Travers | MANAGING DIRECTOR Simon Lewis | CHIEF EXECUTIVE OFFICER Jon Bickley | PRINT William Gibbons & Sons
All content copyright Anthem Publishing Ltd, 2017,
all rights reserved.
VEGAN BEAUTY & SKINCARE 3

Saving face
Eat your way
to healthy skin
Charlotte Willis reveals the real science
linking your diet and skin health
S
kin dilemma? Youre not alone. Nearly all of us, at some point that my skin was crying out for
But the masterminds behind the during our lives, have experienced nourishment. I eventually realised the
beauty and skincare industry are issues with our skin. Its a subject honest secret to achieving harmonious
primed and willing to sell you the latest close to my heart. I have personally skin in reality, lotions and serums
and greatest anti-ageing, spot-blasting, experienced a roller-coaster of turmoil barely scratched the surface, it truly is
moisture-quenching, blackhead-cleansing, with my skin. From red, irritating whats on the inside that matters.
itch-easing all-in-one super-treatment eczema as a young girl to embarrassing
CHARLOTTE
solution serum promising so much. redness as a teenager and then battling Your Skin.Your Body.Your Diet.
WILLIS Delivering, more often than not, so little. through bouts of adult acne, its been Theres no doubt that certain chemicals
Charlotte is a a rough ride! Ive tried just about and toxins in commercial make-up
student researcher
of nutrition and every lotion and potion on the market and skincare products can irritate and
human disease. in my attempts to secure supple damage the skin, so adopting a more
She writes for and smooth, flawless skin, and natural approach to whatever you
the Vegan Society,
as well as online even resorted to prescription choose to use on the exterior of the
publications. creams. Little did I understand skin is key to helping support its health
Avocados are perfect for combating inflamed

skin conditions such as eczema and dermatitis
4 VEGAN BEAUTY & SKINCARE

Skin-food
There are a number of known nutrients and complexion. Rightly so, because researchers
superfoods that have been shown to really have actually found that those who consume
help enhance the health of the skin. Ranging higher levels of lycopene and other red/orange
from anti-inflammatory to gut-boosting and pigments found in vegetables have a more
vitamin-bursting, these top 15 superfoods form attractive complexion and colouration. Result!
important parts of my daily meals and snacks, Furthermore, orange-coloured vegetables
and can be easily added to your diet to arm are rich in pro-vitamin A, an essential vitamin
yourself with some incredible skin-boosting required for skin maintenance and has been
nutrients. Fresher, healthier skin, without linked to resolving skin complaints such as
breaking the bank! acne and eczema. One medium cooked sweet
potato will contain all of your daily vitamin A
SUPER-SEEDS requirements. Carrots, dried apricots, butternut
Its time to get seedy. By squash and leafy green vegetables are also
incorporating at least one portion vitamin A dense.
and vitality. of mixed seeds into your diet,
However, youll provide your body with a FRIENDLY PRO-BIOTICS
recent wide range of nutritional benefits. Your gut is, believe it or not, closely related
scientific Rich sources of Omega-3, 6 and 9 to your skin health. Your intestinal flora are
research is fatty acids will balance the skins oily responsible for the breakdown and absorption of
highlighting the sebum secretions, helping relieve dryness many skin-saving nutrients, so it follows suit that
importance of whats on and oiliness alike. Seeds are also a rich source looking after your gut is essential for boosting
our plates, rather than in our bathroom of vitamin E, a powerful antioxidant in the body your skins health. Opt for live cultures of soya
cabinet. It turns out the secret to your to mop-up damage from the environment and and coconut yoghurts, kefir and even sprouted
daily skincare routine actually begins at aid anti-ageing. Pumpkin seeds are one of my beans and pulses that all have confirmed gut-
breakfast and ends at dinner. personal favourites, as they are rich in iron and boosting benefits.
anti-inflammatory compounds. Combining equal
Traditional Teachings amounts of flaxseeds, chia, sunflower, pumpkin, MACCA POWDER
Understanding the connection between hemp and sesame seeds will cover all of your The macca vegetable actually belongs to the
the nutrients you provide to your bases. For best results, either soak the seeds family of cruciferous vegetables including broccoli.
body in your food and drink, and how overnight or mill them into a powder this will Its looks could have you fooled for believing it to
this influences the skins appearance, release a higher amount of the encased nutrients be a parsnip, but macca is grown in the Peruvian
is crucial. A teaching from Ayurvedic for your body to absorb more readily. mountains of South America and is known to be
medicine describes skin complaints as a traditional adaptogen. Macca has documented
a disease in the body meaning that SELENIUM herbal use for centuries, including balancing
your skins outer appearance is largely Selenium is a mineral nutrient, needed for hormones due to its B vitamin content
related to the internal workings of your healthy skin functioning (particularly for males). key for aiding the battle against
body. Any issues, be it acne, dermatitis Selenium is required for the action of one of the hormonal skin complaints.
or dryness, can be accounted for by bodys most powerful antioxidants. The levels of Macca also has the added
the bodys system being out of balance. selenium found in plant foods is often related benefit of tasting like
Put simply, nourish your body and your to the selenium content of the soil in which caramel and is
skin will be an outer representation the plant is grown. Therefore, opting to choose therefore spooned
of your health overall. This is both selenium-rich foods from organic and sustainable readily onto almost
inspiring and empowering. After years sources is recommended. The best source is everything that comes
of feeling helpless and at the mercy of Brazil nuts, packing in a staggering 90 per cent of out of my kitchen!
my skin, I learned how to take charge. your recommended selenium intake in just two
I altered my diet, I ate smarter and nuts! Pinto beans and white mushrooms are also BERRIES
supplemented my skin by eating more noted for high selenium levels. We all know berries
of the nutrients it desperately needed. are superfoods, but which
Its a process of trial and error, but ORANGE-COLOURED VEGETABLES ones are the best for your
eventually by listening to our bodies we People often say that when you become vegan, skin? Blueberries come in as
can help nourish our skin and support you have a noted healthy glow about your the reigning champions once again.
its health from within.

Saving face Eat your way to healthy skin
With their purple-pigmented anthocyanins turmerics restorative this good

in their skin and containing high levels of effects. However, for your
vitamin C, these super-berries pack a skin- consuming turmeric skin?
boosting punch to raise collagen levels and also has skin-boosting When
prevent ageing. Other berries of note include properties. Turmeric the body
goji, blackberries and raspberries. Be sure to helps to aid blood becomes
get organic where possible as these berries circulation and remove too acidified,
are the most heavily contaminated plants. toxicity from the blood. by processed
foods or
AVOCADOS SOYA stress, the levels
Ah, avocados. Ive never met a vegan that Yes, soya! Particularly for females of cellular damage
doesnt like these creamy and delicious with hormonal skin issues, soya has been and breakdown rise, lending
sources of healthy fatty acids. Avocados scientifically proven to act as a phytoestrogen itself towards a series of negative chemical
are rich in omega fatty acids and anti- compound in the body meaning that it reactions that age and damage deeper layers
inflammatory omega 9 fatty acid groups, mimics the action of oestrogen. Soya can of the skin. Help balance your body and
meaning they are perfect for combating therefore help to re-balance your hormones maintain your neutral pH by incorporating
inflamed skin conditions such as eczema and and benefit acne, redness and hot-flushing of lemons into your drinking water.
dermatitis. Packed full of vitamin E and biotin the skin. Soybean oil can also help to prevent
(known to aid skin clarity and strengthen skin discolouration and promote anti-ageing. RICH DARK CHOCOLATE
hair), this fruit can also be applied topically as Dark chocolate is one of the tastiest and
a face mask to reduce redness and help calm ZINC most indulgent skin foods you can get!
irritation, which makes them an ideal addition One of the most crucial micro-minerals for It contains flavanols, which improve UV
to any skin-salvation dieters shopping list. skin health, zinc is essential for healthy skin protection, promote blood flow to the skin
cell production and repair, protecting us and maintain hydration.
DANDELION AND BURDOCK against UV radiation and transportation of Lets be clear, by
ROOT TEA skin-boosting vitamin A in the blood. In fact, a dark chocolate,
Not just a choice of drink for the elderly, lack of zinc is a common dietary indicator of I mean any
dandelion and burdock have been skin conditions. Plant-based sources of zinc chocolate
scientifically proven to facilitate strong anti- include pumpkin seeds, beans and legumes, with cocoa
oxidant action within the body. Whats more, sunflower seeds, oats and wheat germ. solid
a herbal infusion of these two horticultural However, be sure to soak them overnight content
miracles act on toxins circulating in the blood first to help break down the levels of above 85%
and stored in the tissues to help reduce naturally occurring phytate that prevent zinc (the higher
the bodys burden of common lifestyle from being absorbed. the better).
contaminants, including pollutants and Try using cocoa
cosmetic agents. By purifying the WATERCRESS nibs and raw cocoa
blood, dandelion and burdock With higher levels of vitamin A than most powder for smoothies and
help cleanse the skin from plants and indeed salad vegetables, this iron to give your raw delights an antioxidant hit.
the inside out. and calcium-rich super-food is one of the
best kept anti-ageing food secrets out there. WATER
TURMERIC Watercress has been shown to prevent Yes, not strictly a nutrient or a super-food,
Turmeric is truly the ageing of skin and helps keep skin hydrated but dont underestimate the vital importance
wonder-spice. Traditionally due to its high water content. A natural of water in helping aid your skins health.
applied topically to the skin, anti-inflammatory, watercress is a perfect Hydrating your skin cells internally, water
turmeric has anti-bacterial and skin-enhancing garnish or base for a salad. aids the purification of the body and helps
antiseptic properties that help heal regulate oil production. Make sure you get
the skin, reduce inflammation and clear up LEMON JUICE enough of the good stuff by always carrying
infection. These properties make it a popular Lemon juice is one of the most potent a water bottle with you on the go, and be
ingredient in home face-mask remedies. alkalising foods, meaning that it helps to sure to drink at least one to two cups of
Stretch marks, uneven skin-tone, cracked restore the bodys natural pH balance to water for every 1 cup of coffee and tea
heels and oily skin can all benefit from that of a slightly more alkaline state. Why is (exceptions of green and white tea apply!)

Eye
care
Keep your eyes
looking good and
feeling fresh
Skin deep Rose refresher Alternate the cold-water splash and the
Take short breaks during the day to Keep a bottle of rose water in your hot flannel several times, ending with
relax your eyes, either with a relaxation refrigerator. Dilute two tablespoons the cold-water splash. Pat your eyes dry
exercise or cool herbal compresses. of chilled rose water with an equal with a soft towel. Finish by lying on your
Eyes show age more quickly than amount of cold water. Soak cotton back with your feet slightly elevated.
the rest of the face, because the skin cosmetic pads in the solution and apply Place a slice of chilled cucumber over
beneath them is thin and lacks oil to your closed eyelids. each closed eye and rest for 5 minutes
glands. Treat the skin around your eyes or longer.
gently. Use a light moisturiser every day Eyebrow care
to keep skin smooth. After plucking, apply an astringent such Soothing eye relaxation
as witch hazel with a cotton ball. This exercise soothes tired eyes and
relaxes the entire body. Sit comfortably
COMBAT Refreshing tired eyes with your feet flat on the floor. Rub
PUFFINESS If your eyes are irritated from smog, your palms together briskly until they
When fatigue or allergies make your eyes dust or allergies, or you need a break feel warm. Close your eyes and cup
puffy, place cold, wet, black tea bags on from staring at a computer screen or your hands over your eyes, fingers
other close work, try this 10-minute pointing up. Adjust your palms to create
your closed eyelids for 10 minutes. Black
routine. Splash your eyes several times complete darkness. Breathe deeply
tea contains tannins, which help shrink with cold water over a sink. Place a hot and rhythmically for at least a minute,
the swollen tissues. flannel over your closed eyelids, gently allowing the velvet blackness to soothe
pressing your eyes with your fingertips. and refresh your eyes.
Herbal eye Herbal help for Aromatherapy

freshener bags under eyes eye oil
The extract on
Makes 500ml (18fl oz) | Prep 5 mins Makes 250ml (9fl oz) | Prep 5 mins Makes 30ml (1fl oz) | Prep 5 mins
page 7 is taken
Chamomile, fennel and elderflower A cold chamomile tea eye compress Chamomile and rose essential oils from Natural
refresh tired or puffy eyes. is excellent for soothing tired eyes and moisturise the area under the eyes. Remedies by Laurel
helps alleviate puffiness. Vukovic, published
500ml (16fl oz) boiling water 5 drops of chamomile essential oil
by DK. DK.com
1 tbsp each of dried chamomile, 1 heaped tbsp dried chamomile 5 drops of rose essential oil (RRP 9.99.)
crushed fennel seed and dried 250ml (8fl oz) boiling water 30ml (1fl oz) jojoba oil
elderflower
1 Pour the water over the herbs, cover 1 Pour the water over the chamomile. 1 Mix the ingredients and store in a
and steep until cool. Strain, then chill Cover and steep for 20 minutes. small glass bottle with a dropper.
in the fridge. Strain and refrigerate. 2 Cleanse your face, apply two drops
2 Soak a flannel in the mixture, wring 2 To use, soak two cotton cosmetic around the eyes with your fingertips
it out slightly. Lie down, place the pads in the chilled tea, lie down and and gently tap into the skin.
cloth over your eyes and relax for apply to your closed eyelids for
10 minutes. 10 minutes.

Sensitive skin
Is your sensitive
skin in need of
some tlc? Check
out the best
superfoods
to help calm
and nourish
S
kin that over-reacts may
develop pustules, bumps,
become inflamed, flush
and have weakened capillaries
that cause thread veins. Food
intolerances, harsh weather, stress,
genetics, eczema and very dry
skin can increase sensitivity.The
antioxidant quercetin soothes
the gut and essential fatty acids
strengthen the gut wall, both
of which help reduce food
sensitivities and anti-inflammatory
foods calm irritated skin.
The extract on pages

8-9 is taken from
Neals Yard Remedies
Eat Beautiful by Susan
Curtis, Tipper Lewis
and Fiona Waring,
published by DK.
dk.com (RRP 16.99.)

Asparagus Tomatoes QUICK FIX
This contains anti- All colours supply antioxidants:
inflammatory compounds quercetin calms skin and lycopene This easy gazpacho
called saponins and a and rutin protect and recipe is a soothing
starch, inulin, which passes strengthen the blood vessels. treat for irritated skin.
undigested to the large Key nutrients: Lycopene, lutein, Pure 2 tomatoes,
intestine where it supports betacarotene, quercetin, vitamin C. 1 de-seeded green
bacteria associated with How to eat: Eat up to seven pepper, 1 red onion
nutrient absorption and a cherry tomatoes or one and 1 cucumber.
lower allergy risk. medium one daily. Season with freshly
Key nutrients: Folate, ground black pepper
vitamins B1, C, K, fibre, iron, Broccoli to taste.
calcium, saponins, inulin. This is high in an
How to eat: Add 4-5 raw spears to a antioxidant kaempferol,
salad or eat as a side vegetable. which helps to stop the immune Buckwheat
system over-reacting to allergy-related Actually a fruit seed related to rhubarb
Red onion substances, and sorrel, buckwheat is a good grain
These are a fabulous source of the lessening their substitute for those sensitive to
antioxidant quercetin, thought to inhibit impact and wheat or other gluten grains.
the release of histamines that leads lowering Buckwheat also provides
to allergic reactions. Red onions also the risk of the antioxidant rutin,
provide sulphur, which boosts healthy inflammation. which helps to
connective tissue or collagen. Key nutrients: reduce the fragility of
Key nutrients: Inulin, quercetin, Sulforaphane, blood vessel walls.
flavonoids, sulphur, biotin. vitamins A, B C, E and K, chromium, Key nutrients: Rutin,
How to eat: Add red omega-3, protein, zinc, calcium, quercetin, magnesium,
onions to salads or iron, selenium. fibre, protein.
use them as a base How to eat: Eight florets make How to eat: Consume up to
for meals. part of your five a day. 60g (2oz) daily.
More superfoods
Peppers Avocado Summer berries
These have 30 types of carotenoid, Healthy monounsaturated fats allow Low in sugar, yet full of antioxidants that
flavonoids such as quercetin, and vitamin 2-6 times more uptake of carotenoids. protect the skin and blood vessels.
C. They also contain sulphur, which They contain B vitamins to help calm skin. Key nutrients: Flavonoids, anthocyanins,
supports collagen. Key nutrients: Lutein, betacarotene, vitamins C and E, omega-3, potassium,
Key nutrients: Quercetin, carotenoids, omega-3 and -9, vitamins B5, B6, C, E, K, magnesium.
vitamin C, B vitamins. copper, folate, potassium. How to eat: Snack on a handful daily.
How to eat: Raw in salad or add to meals. How to eat: 1 medium avocado
2-4 times a week. Green tea
Cacao This has higher levels of antioxidants
Just 30g (1oz) cacao has 314 per cent Olive oil than black tea, including catechins, which
of our daily iron needs. Cacao also has Try to use organic, extra virgin cold-pressed support collagen and elastin.
sulphur, supporting collagen production. oil, as this has more anti-inflammatory Key nutrients: L-theanine, catechins,
Key nutrients: Magnesium, chromium, iron polyphenols that can calm sensitive skin. epigallocatechin gallate (EGCG).
protein, copper, betacarotene, calcium, fatty Key nutrients: Quercetin, vitamin E, omega-9. How to eat: Drink 1-3 cups daily.
acids, vitamins B1 and B2, sulphur, flavonoids. How to eat: Use up to 2 tbsp daily in
How to eat: Add 1-6 tsp daily to meals. salads and for cooking on low heats. Leafy greens
Rich in vitamins A and C, quercetin, and
anti-inflammatory vitamin K.
Knowing the right ingredients to include in your diet can make a huge Key nutrients: Fibre, vitamin C,
betacarotene, quercetin, omega-3.
difference to your skincare regime and coping with skin problems How to eat: Daily salads and with meals.

Essential
Oils
PATCH TESTING
When trying a product for the first time,
it is a good idea to do a patch test.
Plants provide us with Apply sparingly to a small area of skin
behind your ear and wait 24 hours to
lots of useful and sweet make sure there are no adverse reactions.
smelling oils to use
Essential oils are

a natural fragrant
extracted from
plants. I love adding LAVENDER LEMON ROSE
them to my beauty (Lavendula angustifolia) (Citrus limonum) (Rosa centifolia)
recipes, as they are The sweet-scented, purple-flowered Extracted from the rind, lemon oil has For aromatherapy, the essential oil extract
very clever in the bush has a long history as a medicinal a sharp, invigorating scent that scientists from a roses velvety petals is believed
herb. At one time, lavender oil was used have found improves mental accuracy and to have calming, antidepressant benefits.
way they work. to ward off the plague, and its antiseptic concentration perfect if youve hit that Its known to help lift your spirits on
Not only do they and anti-inflammatory properties meant 3pm slump in energy levels. Its stimulating days when youre thinking the glass is half
all have distinctive that in World War 1, lavender was used power extends to the body, too. Lemon oil empty and evokes feelings of nostalgia
on wounds. Even now, lavender oil can can help to kick-start the lymphatic system, that bring to mind happy memories.
smells, they are be used to soothe acne and other skin responsible for flushing out toxins and Applied topically, its ideal for dry and
also known for complaints. It is lavenders profound effect excess fluid, which is why youll often find ageing skin. Rose oil is rich in hydrating
their incredible on stress levels that make it so popular. it in body-toning oils and creams. Lemon essential fatty acids to restore softness to
Scientists have proved that a whiff of oil is also bursting with antibacterial and your skin. Its particularly good for people
properties.To lavender triggers alpha waves in the brain, antifungal properties, making it an ideal with thread veins and sensitivity as it
name a few lowering stress hormones, slowing heart natural alternative for treating pimples and helps to strengthen and calm the skin and
benefits: they rate, and calming the nervous system. reducing excessive sebum on the skin. take away redness.
can be used to
revitalize; stimulate;
de-stress; soothe;
and help with
depression,
sleepless nights,
and even illness.
PEPPERMINT TEA TREE ROSEMARY

(Mentha x piperita) (Melaleuca alternifolia) (Rosmarinus officinalis)
The extract on page
12 is taken from The menthol in peppermint creates The name tea tree was coined by British Rosemary, with its greyish green, needle
a cooling effect on the skin, which explorer James Cook in the 1770s, when shaped leaves, is an aromatic herb
Natural Beauty with
makes it useful for easing muscular he witnessed aboriginal communities with a clean, woody aroma.When the
Coconut Oil by Lucy pains and headaches when rubbed brewing tea using the leaves from the tree oil is inhaled, it is known to clear the
Bee, photography onto the forehead and temples. Added and applying it as an antiseptic for treating respiratory tract.Worked into aching
by David Loftus, to beauty products, peppermint oil skin conditions. Modern science has joints and tensed up muscles, its anti-
published by instantly freshens and revives the skin. It revealed that 40 per cent of tea tree oil inflammatory properties kick in and
Quadrille. (RRP 10.) is known to have astringent properties, is made up of the antibacterial compound offer relief from pain. But it is in hair care
helping to normalize the amount of called terpinen-4-ol. This explains why it is that rosemary oil is most widely used.
oil on the skins surface. Preparations useful for treating moderate acne and has Massaging the scalp with rosemary oil
containing peppermint oil are also antifungal benefits for treating dandruff. dilates the blood vessels and stimulates
useful for treating a dry scalp and the follicles.This encourages new hair
dandruff as it helps to heal the skin and growth and helps existing strands to
prevents itching too. grow longer and stronger.

P RO D U C T S
Faith in Nature Shampoo

5.50 for 400ml
Available in a range of scents, these
shampoos are created with natural
ingredients to care for you
and the environment.
www.faithinnature.co.uk Original Source Moisturising
Shower Milk 2.20
Products
Pure Botanic Add an extra moisture boost to your
Vibes Grace shower with real vegan milk extracts
Perfume $25 and 100% natural fragrances.
Sandalwood, rosewood www.originalsource.co.uk
and bergamot
combine in this natural
perfume.
www.purebotanic
vibes.com
Check out the best vegan
skincare products
on the market
Bull Dog Face Wash 4.50
Moisturiser 6
Skincare isnt just for the ladies
as Bull Dog shows with these
refreshing essentials for men.
www.bulldogskincare.com
Dietox
Cosmetics from Fruu Lip Balm 2.99
12 each Restore moisture to your lips with
The cold pressed juice these deliciously flavoured lip balms.
therapy brand has fruuurskin.com
launched a range of
organic hair and beauty
products including
shampoo, exfoliant gel
and firming oil.
www.dietox.uk
Rebel Kitchen Flavoured Mylk

Rebel Kitchen 1.19 for 1 or 2.99 for a 3 pack
These dairy-free coconut mylks are
100% organic and contain no refined sugar, additives
or preservatives. They are vegan, gluten-free and Friendly Soap 1.99
Non-GMO, plus come in a variety of flavours, Natural soaps made using
including vanilla, chocolate, banana and orange coconut oil, olive oil and shea
chocolate. www.rebel-kitchen.com butter. www.friendlysoap.co.uk

DIY make-up
Coconut oil is an ideal ingredient in homemade
make-up. The antibacterial properties keep
preparations fresh and stop the transfer of bacteria,
as well as providing hydration to the skin
Eyeliner Shimmer or glitter gel CHEEKBONE

Makes 12g (oz) | Prep 5 mins Makes 45g (1oz) | Prep 5 mins HIGHLIGHTER
2 tsp coconut oil 2 tbsp coconut oil Use coconut oil straight from the
For black: tsp activated charcoal 1 tbsp shimmer powder or 1-2 tbsp jar as a cheekbone highlighter.
fine glitter Coconut oil gives skin a natural,
For brown: tsp cocoa powder
dewy glow. Apply a small amount
1 Melt the coconut oil by moving to a warm 1 Melt the coconut oil by moving to a warm of oil to the cheekbones and then
place and combine with either the charcoal place and mix with the powder or glitter. blend it in.
or cocoa powder. Place the mixture in a Pour into a small jar and leave to harden.
small tin or jar and leave to harden. 2 Apply to the skin with fingertips or using a
2 Apply with a stiff eyeliner brush, softening make-up brush.
the mixture beforehand with some warmth, 3 The shimmer or glitter gel will keep for up
if needed. to 1 month, if stored in a cool place. EYELASH GEL
3 The eyeliner will keep for up to 2 weeks, if Coconut oil is excellent for
stored in a cool place. the eyelashes, keeping them
moisturised and protected. Use
your index finger to gently apply
coconut oil to the eyelashes for
added definition.
The extract on
page 14 is taken
from Coconut Oil by
Laura Agar Wilson, BROW GEL
photography by
Lucy Parissi and
Coconut oil can be used straight
Emma Gutteridge, from the jar to tame unruly
published by Apple eyebrows. Simply brush a little
Press. (RRP 9.99.) oil through them to keep them
in place.

Natural
deodorants
Aromatherapy deodorant
Makes 75ml (2fl oz) | Prep 5 mins
Cypress and lavender essential oils combined with grapefruit-

seed extract help stop the growth of odour-causing bacteria.
Witch hazel has an astringent action.
60ml (2fl oz) distilled witch hazel

10 drops of grapefruit-seed extract
10 drops of cypress essential oil
Keep yourself smelling 10 drops of lavender essential oil
fresh and fragrant 1 Mix the ingredients in a small spray bottle and shake well
before using. Spray under your arms as needed.
Citrus and lavender

Body odour
Gentle herbal deodorant deodorant
occurs when Makes 75ml (2fl oz) | Prep 5 mins
sweat comes Makes 375g (13oz) | Prep 5 mins plus steeping
into contact with Lavender and grapefruit essential oils are light and refreshing
Thyme, sage, lavender and lemon peel make a refreshing natural deodorants. Witch hazel is a gentle astringent and
bacteria on the deodorant. Apple cider vinegar helps fight the odour- grapefruit-seed is antimicrobial and helps fight the bacteria
skin. Most cases causing bacteria, and witch hazel is mildly astringent. that cause body odour.
of body odour
are simple to cure: 2 tbsp dried thyme
60ml (2fl oz) distilled witch hazel
bathe or shower 2 tbsp dried sage
10 drops of grapefruit-seed extract
daily, and use a 2 tbsp dried lavender
10 drops of lavender essential oil
natural deodorant 1 tbsp chopped fresh lemon peel
10 drops of grapefruit essential oil
to check the 250ml (9fl oz) distilled witch hazel
growth of the 1 Mix the ingredients in a small spray bottle and shake well
2 tbsp apple cider vinegar
odour-causing before using. Spray under your arms as needed.
bacteria. 1 Steep the dried thyme, sage and lavender with the lemon
peel and witch hazel in a covered jar for one week.
2 Strain the liquid, and pour into a clean spray bottle. Add
the apple cider vinegar and shake well. Spray under your
Deodorant body powder
arms as needed. Makes 85g (3oz) | Prep 5 mins
The arrowroot and cosmetic clay in this light deodorant body

powder absorb the excess perspiration from your skin. A
Sage deodorant combination of clary sage, lavender and patchouli essential
oils help to neutralize the odour-causing bacteria.
Makes 100ml (3fl oz) | Prep 5 mins
The extract on 50g (1oz) arrowroot
page 15 is taken
Sage is strongly astringent and helps reduce excessive
2 tbsp white cosmetic clay
from Natural perspiration. Witch hazel is cleansing and cooling, while
Remedies by Laurel grapefruit-seed extract fights odour-causing bacteria. Clary 7 drops of lavender essential oil
Vukovic, published sage and patchouli are effective deodorants. 5 drops of clary sage essential oil
by DK. DK.com 2 drops of patchouli essential oil
(RRP 9.99.) 60ml (2fl oz) distilled witch hazel
30ml (1fl oz) sage herbal extract (alcohol-based) 1 Mix together the arrowroot and the cosmetic clay.
10 drops of grapefruit-seed extract 2 Add the lavender, clary sage and patchouli essential oils
10 drops of clary sage essential oil drop by drop to the powder, mixing well with your fingers.
5 drops of patchouli essential oil 3 Store the powder in a tightly covered container. Let the
powder sit untouched for a couple of days before using,
1 Mix the ingredients in a small spray bottle and shake well to allow the essential oils to completely permeate the
before using. Spray under your arms as needed. powder. Use the powder as often as you desire.

Hair
care
Maintaining a
healthy, luscious
looking mane
of hair doesnt
have to involve
lots of chemicals
F
eeding your hair and scalp with Protein improve circulation, which can stimulate
the right nutrients is essential to Dont underestimate protein for the blood flow to your scalp and
keep tresses in great shape. Its hair health. Hair is made of keratin, encourage hair, nails and bone growth.
easy to rely too heavily on products and a structural protein, so if your hair is However, as we get older, our levels
brush off other lifestyle factors that prone to breaking, check if you have of silica decline along with our ability
can lead to poor hair and scalp health. adjusted the type or quantity of protein to absorb it. Top up via your diet, as
Just like skin, the condition of your scalp in your diet. Switching to natural haircare its found in whole grains such as oats,
and hair tends to reflect your inner products containing protein can help too. rye, millet and barley and vegetables
well-being, so its worth remembering such as cucumber, artichokes, beetroot,
that, although using natural haircare Zinc asparagus, celery and tomatoes.
products can make a big difference, An essential mineral for hair health. Zinc
good hair starts from the inside out. helps regulate the ability to make new Selenium
proteins building blocks of healthy hair. This functions as an antioxidant, helping
The extract on
Essential Fatty Acids Dry and brittle hair can be signs of zinc rid the body of the harmful effects of
pages 16-17 is taken Excessively oily or dry, irritated scalps deficiency. If you have hair loss, it might sun and environmental exposure. It also
from The Nature may be the result of an omega-3 be worth checking your zinc levels. supports the bodys ability to maintain
of Beauty: Organic imbalance, just as with skin. The beauty
Skincare, Botanical
Beauty Rituals and
is that they can help if you have oily
hair or dull, lacklustre hair. Omega-3s
It's worth remembering that, although natural haircare
Clean Cosmetics
by Imelda Burke,
published by Ebury
help balance the production of sebum,
which is regulated by hormone levels.
products make a difference, good hair starts from the inside out
Press. (RRP 20.) By incorporating walnuts, flaxseeds, Biotin proper functions, including hair growth.
avocado and pumpkin seeds into your Vitamin B7 is great for improving the Brazil nuts are an excellent source.
diet it can help balance hair and scalp quality of thinning, splitting hair as well Other selenium-rich foods include
condition. You can also support your as nails. In nature its found in bananas, garlic, whole grains and sunflower seeds.
intake with daily supplements. The beans, cauliflower, lentils and peanuts. Selenium and silica are found in hair,
important thing to remember is that skin and nail multi-vitamins, often using
your larger organs will use the omega-3 Silica horsetail and nettle as silica sources, and
oil first and areas like skin, hair and scalp An essential trace element, which the rice bran for its selenium content. They
will be the last to see the benefits, so body needs for healthy hair and skin. also contain zinc and vitamin C to give a
stick with it for at least three months. It helps strengthen blood vessels to balanced level of healthy hair nutrients.

How to go no foam Hair hacks
This is a trend for those wanting to ditch as many cleansing your scalp and hair but it doesnt have
synthetic chemicals as possible and stems from to be with shampoo. Apple Cider Vinegar
the idea that we simply dont need to use foaming The cleansing alternative of the shampoo-free Works wonders for removing
agents on our hair. The theory is that shampoo is to mix up a tablespoon of bicarbonate of soda silicones when switching, as it
strips the hair of its natural oils, which prompts the into a paste with a little water and work it into the gently cleanses the hair, removing
scalp to generate more oils to replace them, much roots only. Leave it to sit for a minute and then give build-up. It also works as a natural
like using overly foaming washes on oily skin. your scalp a good massage. Rinse the bicarbonate de-tangler so it can replace a
This results in greasy of soda out and follow with two tablespoons conditioner just make sure to
hair, which we then apple cider vinegar, rinse well! Dilute the vinegar with
shampoo to cleanse diluted with two water and use as a rinse or spray
away the oil and the tablespoons water. into hair to de-tangle.
repeating cycle begins, Use this on the
which is of more ends of your hair Bicarbonate of Soda
benefit to the haircare and rinse out after (Baking Soda)
industry, with your a few minutes.You A no-poo alternative to shampoo
constant shampoo can of course scent (see page left). Cleans the scalp
purchasing, than all of these solutions without stripping it of natural oils.
your hair. Some with essential oils
perseverance is rosemary, nettle and Nettle and Chamomile Tea
required, as there is chamomile are all Brew some tea and use it as a
a transitional period beneficial for the scalp. rinse after shampooing. Both
of greasy, hard-to- I would patch test too, substances have a calming effect
style hair. make the bicarbonate on an irritated scalp.
One approach of soda paste and test it
is to simply not behind your ear. This will Coconut Oil
use anything on your hair other than a rinse give a good indication of Works as a hair mask, scalp
with water. The other is to use the kitchen cosmetic whether you are likely to react. treatment for dandruff and a
staple, bicarbonate of soda. Im more of a fan of Once through the oily transition phase, you can treatment for hair smoothing and
the latter. The nothing at all approach is probably alternate between just water and the bicarbonate split ends.
fine if youre not living in a polluted city, but getting of soda method. So bicarbonate of soda once or
the city odour and soot out of your hair for me is twice a week and water the other days. With a little Rosemary Oil
the driving force for washing. In the same way that trial and error, youll figure out the formula that Has been found to be as effective
I would always cleanse my face, there is merit in works best for your hair. as prescribed hair-loss products
when used over a six-month
period without the side effects
HAIR TYPE/PROBLEM WHAT NEEDS TO BE ACHIEVED BEST ADDITIVES TO USE
of some.
Coloured hair You want to prevent fading and keep your Sea algae protects from fading
colour for as long as possible. Quinoa increases colour retention
Loose Translucent Mineral Powder
Dry and/or curly hair The factor here is often control and dryness. Avocado oil Will double as dry shampoo
Richer oils nourish the hair, reducing frizz and Argan oil when you are caught short.
giving some form to curls. Shea butter
Hyaluronic acid
Use a Natural Bristle Brush
Fine hair This is about building up the hair, so Proteins wheat, soy, quinoa
volumising ingredients and proteins work well. Sugar often used to give volume
To distribute sebum from the scalp
Aloe vera gives moisture without weight all the way down the hair shaft.
Irritated scalp You want to identify the cause. It could be a Chamomile

Sleep Well
dietary issue or topical ingredients from your Nettle
haircare. Switch to a product containing herbs Calendula By using a silk pillowcase you can
and oils known to calm the scalp. Neem reduce friction and have less hair
breakage, and reduced static. It
Thinning hair The main idea here is to stimulate the scalp Nettle
and increase circulation, so these ingredients Rosemary extract and oil makes it much less hair-raising
are good when teamed with scalp massage. Peppermint oil when you awake to find it is
Tea tree morning already!
Caffeine

Make your own
beauty products
Plant-based ingredients aren't just good for your insides, they
can help keep your outsides healthy and looking lovely too
Peppermint
foot scrub
Makes 375g (13oz) | Prep 5 mins
Feet feeling a little rough around the

edges? Buff away any calluses and dead
skin with this recipe. We promise that
your feet have never felt so smooth.
FOR THE FOOT SCRUB

250g (9oz) Lucy Bee coconut
oil, melted
125g (4oz) Lucy Bee
Himalayan salt
10 drops of peppermint
essential oil
1 Pour the melted coconut oil into
a small mixing bowl. Add the
Himalayan salt and peppermint oil
and mix well.
2 Leave to cool before using or
transferring to a glass jar, stirring
every so often as it cools to
avoid separation.
3 Massage each foot for a minute or
two with a handful of scrub. Start at
your heel and work your way out
to your toes, ankles and calves, using
tiny circular motions.
4 Rinse off with warm water.
The extract on pages

18-19 is taken from
Natural Beauty with
Coconut Oil by Lucy
Bee, photography
by David Loftus,
published by
Quadrille. (RRP 10.)

Green tea bath bombs
Makes 6 | Prep 5 mins plus chilling
Added to a bath bomb, green tea feeds skin nutrients, the

coconut oil hydrates and the lemon oil purifies while creating
an uplifting scent. Take care handling citric acid and avoid
contact with the skin or eyes while measuring it, as it can
cause stinging and irritation. If you want to splash out, use
matcha green tea, packed with antioxidants and magnesium-
rich chlorophyll (also responsible for its bright green colour).
FOR THE BATH BOMBS

4 tbsp Lucy Bee coconut oil, melted
240g (9oz) bicarbonate of soda
120g (4oz) citric acid
5 tbsp green tea powder
5 drops of lemon essential oil
1 Pour the coconut oil into a small mixing bowl. Add the
bicarbonate of soda and citric acid.
2 Add the green tea powder to the mixing bowl 1 tbsp at a
time, stirring as you go, then add the lemon essential oil.
3 Leave the mixture to cool, then pour into 6 bath bomb
moulds or the moulds of a silicone ice cube tray. Place in
the refrigerator for an hour until hard, then remove the
bath bombs from the moulds.
Rejuvenating night cream

Makes 1 x 40g (1oz) jar | Prep 5 mins
As we get older, the skins protective outer layer, which

keeps the layers beneath plump with water, weakens; skin
becomes dehydrated and lines more prominent. Used on
its own, coconut oil will drip-feed moisture into the skin. For
a more powerful rejuvenating hit, Ive added rosehip oil and
skin-softening vitamin E to the mixture. Yes, rosehip oil is
pricey, but its one of the most widely recognized sources of
antioxidant vitamins and skin-nourishing essential fatty acids,
important for keeping skin smooth, supple and protecting
against ageing free radicals. A little goes a long way too, so if
you can, Id recommend making the investment.
FOR THE NIGHT CREAM

40g (1oz) Lucy Bee coconut oil, melted
1 vitamin E capsule
2 tsp rosehip oil
1 Pour the melted coconut oil into a small mixing bowl.
Break open the vitamin E capsule and empty the contents
into the bowl, then stir in the rosehip oil.
2 Leave to cool before applying or transferring to a glass jar
or bottle.
3 When ready to use, massage into your face before bed,
taking it up around the eyes.

Skincare R E C I P E S
The recipes on
Facial moisturiser
page 20 and the Makes 375g (13oz) | Prep 5 mins
tooth whitener on
page 21 are taken Coconut oil is an amazing hydrator and moisturiser for skin.
from Coconut Oil by It has a natural SPF 4 rating, is full of antioxidants to protect
Laura Agar Wilson, the skin and its antibacterial properties can help prevent
Published by Apple breakouts. When combined with certain essential oils, the
Press. (RRP 9.99.)
result is a soft cream that is perfect for your daily routine.
FOR THE MOISTURISER

1-2 vitamin E oil capsules
125g (4oz) aloe vera
1 Melt the coconut oil in a double boiler. Empty the
contents of the vitamin E capsules into the oil and then
add the aloe vera.
2 Using an electric mixer, beat the coconut oil mixture until
it becomes creamy.
3 Store in a small jar for up to 3 months.
Bath melts
A bath melt is a lovely way to add essential oils and skin-

softening coconut oil to your bath.
FOR THE BATH MELTS

2 tbsp dried rose petals or lavender buds
20 drops of rose or lavender essential oil
1 Melt the coconut oil in a double boiler and add your
choice of rose petals and rose essential oil, or lavender
buds and lavender essential oil.
2 Pour into a silicone mould and leave to harden.
3 Store the bath melts in a jar, in a cool place in the
bathroom and add to your bath, as desired.

Tooth whitener
Makes 20g (oz) | Prep 5 mins
Dont be put off by the yellow colour of the turmeric.

Although bright, it is an excellent teeth whitener and a much
healthier alternative to chemical-filled teeth-whitening strips.
It also has a range of benefits to oral health, including being a
potent anti-inflammatory, perfect for protecting gum health.
FOR THE TOOTH WHITENER

1 tbsp coconut oil
tsp turmeric
1-2 drops of peppermint essential oil (optional)
1 Combine the coconut oil, turmeric and peppermint oil (if
using) into a thick paste.
2 Spread the mixture over the teeth and leave to work for
3-5 minutes before rinsing and spitting out (in the bin
rather than down the sink).
3 Repeat daily until you see the desired result.
Chocolate mousse
body cream
My fond love for dessert doesnt stop with sweet indulgences

after every meal. Oh no, it goes much further: in the form of
this delicious-smelling chocolate mousse-like treat, which is
not meant to be eaten even though it looks so tempting!
FOR THE BODY CREAM

4 tbsp cocoa butter 2 tsp cocoa powder
2 tbsp shea butter 1 tsp ground cinnamon
2 tbsp coconut oil 20 drops of eucalyptus
essential oil
1 Melt the cocoa butter and shea butter in a double boiler.
Stir them a little and once they are nearly melted, add the
coconut oil. Once all three are completely liquid, take off
the heat and mix in the cocoa powder and cinnamon.
2 Finish with the addition of the eucalyptus essential oil. Let
the mixture rest and cool, until it starts to become solid. This recipe and the
3 Now, whip it up ideally with a hand whisk until the ones on page 22 are
body butter is fluffy and light, like chocolate mousse. The taken from All Natural
perfect after-bath dessert for your skin. Apply as a daily Beauty by Karin
treat. Shelf life 6 months. Store in a cool, dark place. Berndl and Nici Hofer,
published by Hardie
Grant. (RRP 12.99.)

Skincare R E C I P E S
Desert-dry hair mask

Makes enough for 1 application | Prep 5 mins
The idea of putting avocado in your hair may sound a bit

extreme, but really you should have thought about that
before bleaching your hair white to dye it pastel pink, then
bleaching it again to dip-dye it mint green, followed by a visit
to the hairdresser where you demanded, Something that
looks natural. By saying you, I mean me, obviously. But its
nothing that cant be fixed by a bit of protein-rich hair TLC.
FOR THE HAIR MASK

an avocado 2 tbsp avocado oil
3 tbsp coconut oil 15 drops of rosemary
essential oil
1 Peel the avocado half, mash it and set aside.
2 Melt the coconut oil in a double boiler. Once melted, take
off the heat and stir in the avocado oil.
3 Next, mix in the mashed avocado. Once everything is
smooth, carefully add the essential oil, drop by drop.
4 No need to wash your hair beforehand simply apply the
hair mask straight to your hair, cover with a shower cap
and wrap in a pre-heated towel. Now... wait!
5 Keep the mask on for about 20 minutes, then carefully
comb through hair sections with a wide-toothed comb.
Once your mane feels more tamed, rinse thoroughly. Try
not to blow-dry, as this dries out your hair again.
Energy-boosting
coffee body scrub
Coffees noble ability to wake me up makes it my favourite

commodity. With this recipe we make its uplifting skill-set go
even further in combination with my next ever-so-favourite
flavour: chocolate. Those culinary superheroes create a rich
and deliciously fragrant scrub that leaves skin just yummy.
FOR THE BODY SCRUB

2 tbsp cocoa butter 6 tbsp ground coffee
2 tbsp coconut oil 2 tsp cocoa powder
2 tbsp jojoba oil 20 drops of peppermint
essential oil
1 Slowly melt the cocoa butter and coconut oil in a double
boiler. Once melted, take off the heat and stir in the jojoba oil.
2 Mix in the coffee grounds and cocoa powder. Lastly, stir in
the essential oil; peppermint will give this delicacy for your
skin a refreshing edge.
3 The scrub will be even more invigorating if kept cool in
the fridge. Rub the scrub all over your body up to once
a week. Always rinse the scrub off thoroughly afterwards.
We love to use this scrub in the morning or before going
out, as it is uplifting and boosts our energy. Shelf life
2 weeks. Keep refrigerated.

& LI V I N G
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WHAT DO YOU EAT? MAKE YOUR OWN Vitamin K focus

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Vegan Chocolate Chip Cookies

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The easy way to enjoy tofu

VEGAN FOOD & LIVING APRIL 12

250g (9oz) chestnut mushrooms

Easter menu all planned out 1 tbsp + tsp Chinese 5 spice

1 Make the chia egg by mixing together the ground chia

21.1g 5.2g 0.34g 2.2g 7.2g

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Easter cream eggs

125g (4oz) caster sugar

600g (1lb 5oz) icing sugar

2.9g 0g 0.01g 2.1g 1.5g 8.4g 5.6g 0.05g 53.7g 1.4g

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1 tbsp sesame oil

Easter pull-apart bread

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Cookie dough Easter eggs

115g (4oz) cashew nuts

1 Place the cashews in a blender or food processor and

15.2g 12.4g 0.03g 24.1g 2.6g 19.7g 6g 0.02g 7.5g 5.8g

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FOR THE CHEESECAKES

1 For the cheesecakes, combine the mixed nuts and dates in

1.2g 0g 0g 18g 2.8g 57.8g 25.2g 0.1g 22.9g 13.7g

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FOR THE BUNS chocolate chips or

75g (2oz) raw 2 tbsp ground flax,

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33.6g 13.5g 0.03g 12.6g 8g 34g 13.2g 0.01g 44.9g 10g

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