Documenti di Didattica
Documenti di Professioni
Documenti di Cultura
How to
campaign
By the man behind
#GourmetMurderKitchen
Jack
Monroe
My cooking has a
new lease of life
Too many
people?
WIN
prizes
worth over
500!
The strain on
the planet
Eat to beat
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Also inArt
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Vegan
Collections
April 2016| issue 14 | 4.25
Welcome
The simple act of being vegan can create huge
changes: its far less intensive to grow vegetables
than rear livestock, for example. Your carbon
footprint is lower. And of course you are not
contributing to the suffering of animals raised
for food, experimented on in labs, or abused for
entertainment.
But some vegans choose to take their activities
a step further and these grassroots activists are
creating widespread change. I was extremely
excited to sit down and chat to Robbie Lockie this month, you will probably remember
the global success of his #GourmetMurderKitchen campaign. He told us about his
background and shared some invaluable advice about activism.
Another activist we spoke to is poverty campaigner, cookbook author, and journalist
Jack Monroe. As an avid follower of their Twitter feed, I was very excited to see Jack
take the plunge into veganism after Veganuary. I was even more excited when they
agreed to answer some of my questions about their decision to give up all animal
products. We also managed to nab wonderful star of the stage and screen Peter Egan
who was generous enough to share some wonderful stories.
We continue to smash the myth that vegans are weak with an interview with two
incredible sports people. They work on ITVs Ninja Warrior show and their levels of
commitment, ability, and of course, compassion, are incredibly engaging.
On top of this, we have some great features about eco architecture, how feminism ties
into veganism, the use of drones in wildlife crime, the growth of veganism in Scotland,
and an in-depth look at the controversial work of artist Heidi Mary Porter. We also
share some of our tastiest recipes, news from the vegan world, and our top finds of
the month.
Now I have something to ask you: wed love to start sharing more pictures of our
readers in the magazine. Your most Instagram-worthy, arty snaps showing your vegan
lives. Maybe you enjoy the best plant-based brunch every weekend? Or perhaps you
help out at a sanctuary? If so, send your images to maria@veganlifemag.com with a
bit of information about what youre doing. I decided to get the ball rolling this month
with a snap (see top) of me and Little Lester at the wonderful Huggletts Farm Animal
Sanctuary in East Sussex. I look forward to seeing your pictures soon!
@VeganLife_Mag
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publisher. The publisher cannot accept liability for any loss arising from
the appearance or nonpublication of any advertisement. Information
about products and services featured within the editorial content does
not imply endorsement by Vegan Life magazine.
Every effort is made to ensure that all advertising is derived from
reputable sources. Vegan Life magazine cannot, however, accept
responsibility for transactions between readers and advertisers.
The paper in this magazine originates from timber that is sourced from
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78
contents
ON THE COVER
68 How to campaign
Robbie Lockie explains his #GourmetMurderKitchen success
32 Jack Monroe
First do no harm
26 Too many people?
Helena Jones looks at how population growth is affecting the planet
98 Eat to beat anxiety
Rose Glover examines the link between food and stress
Special Features
6 Vegan news
All the latest stories
44
RECIPES
22 Fancy focaccia?
This simple recipe yields tasty results
34 Knead to know
These easy pastry recipes are a midweek winner
40 Matthews signature dish
Succulent flavours and sophisticated techniques
43 Salad days
Robust flavours and textures make incredible dishes
47 Kale, yeah!
This plant is top of the greens
52 Cheesy does it
And you thought vegans couldnt eat it...
56 Souper tasty
Fill up with this hearty soup
60 Clean living
Classic plates to help you live well
66 On the cover
Elegant bites for a special occasion
70 The bare necessities
Delicious recipes for health and wellbeing
82 Ciao chow
Italians do it better
90 Savoury cakes
A perfect midweek supper
43
Vegan Inspiration
102
50 Runner being
Two vegan runners share their marathon training stories
64 Veg on wheels
Make the most of your weekly veg box
78 Five dream eco homes from around the world
Morwenna Calow looks at some unique buildings
106 Holiday Czech list
Rachel Kerry eats her way around Prague
Resources
13 Competition
Win six months supply of Nuique Omega 3 Capsules
86 National treasure
The Downton Abbey star with a paw print on his soul
14 Vegan diary
Unmissable events
94 Shock tactics
Heidi Mary Porter puts herself in the line of fire for animal rights
16 Dear FGV
Top blogger and Vegan Life agony uncle Fat Gay Vegan
18 Vegan planet
Vegan news from around the world
21 Giveaways
114 Resc-ewe
This vegan sanctuary gave an injured sheep a new lease of life
114
vegan news
Bite-sized updates on all things vegan from the worlds of entertainment, politics, sports, animal advocacy
and more. Got news to share with us? Get in touch!
There has been some controversy over former American presidents Bill
Clintons mainly vegan diet. But the politico has credited his plant-based
ways with possibly saving his life. Chatting with vegan caf owner Stacy
Dougan Bill said cutting meat from his diet has given him more energy. He
said: I might not be aroundif I hadnt become a vegan. Bill committed
to his mainly vegan diet for health reasons after undergoing emergency
heart surgery in 2010. I take blood tests often, he reportedly told
Dougan, adding that hewouldbe entirely vegan,but [my doctor] asked
me to eat organic salmon once a week.
The Public Prosecution Service in Northern Ireland will be able to refer unduly lenient animal
cruelty sentences to the Court of Appeal under proposed new rules. The review follows a 2014
case which saw four men from Belfast receive suspended sentences for animal cruelty chargesdespite extensive evidence including video footage of the men allowing a cat to be mauled to death
by dogs. The measly sentence provoked outrage but the director of public prosecutions said he was
powerless to refer the case to the court of appeal. This is because the offence-keeping or training
animals in connection with dog fighting-was not on a list of offences covered by the regulation. The new
legislation will see the maximum fine a magistrate can impose increase from 5,000 to 20,000. Cases
dealt with at crown courts will see maximum jail terms increase from two to five year terms.
World Animal Protection has teamed up with the Global Alliance for Rabies Control to launch a campaign to
end rabies around the world by 2030. The End Rabies Now campaign is calling on countries around the world to
eliminate rabies transmitted to humans by dogs within 13 years. According to the organisation: Vaccinating
dogs is the only proven way of eliminating the disease. And vaccination can protect dogs from the countless
incidences of cruelty and inhumane culling that go on in the name of rabies too. But countries that bear
the burden of rabies are often poor. The End Rabies Now campaign is calling on donor countries like
the UK and international agencies to put funding towards vaccinating dogs against rabies to
consign this ancient disease to the history books.The charity claims the mass killing of dogs
in response to rabies is often done in inhumane ways and is ineffective. There is no evidence
to show mass killing of dogs reduces their numbers in the long-term or has an effect on
rabies transmission.
Environmental charity Friends of the Earth has claimed there are strong
reasons to vote to stay in the European Union. According to a blog post by
the group, EU rules mean we have benefited from cleaner air and beaches
as well as better protection for various species and their habitats. Despite
admitting the union is far from perfect Chief executive Craig Bennett said:
Leaving the EU would consume much needed time and political energy. This
time and energy would be better pushing for rapid action on
global issues such as climate change, air pollution
and the rampant destruction of nature. The
environment must be at the heart of the debate
about our European future. The safety of
the air we breathe, combating climate
change and extreme weather wrecking
homes and livelihoods will depend on
us working with many countries to face
these challenges. Now is not the time
to be pulling apart.
Scot newspaper the Sunday Herald claims to have uncovered the systematic harassment of animal rights activists
by Police Scotland and an apparent bias towards fox hunts allegedly involved in illegal activity. According to
the paper, its investigation found Police Scotland told members of the Hunt Saboteurs Association (HAS) they
could not monitor fox hunts-and threatened them with arrest for doing so. Sunday Herald journalists were also
threatened with arrest while investigating allegations of illegal hunting in Fife. The article states: We spent 12
months investigating and our findings have prompted concern over Police Scotlands commitment to impartiality
and its willingness to fully investigate allegations of criminality by mounted hunts. Police Scotland said: It would be
inaccurate to suggest that we do not investigate wildlife crime. Police Scotland thoroughly investigates all reports
of wildlife crime. Tackling wildlife crime is not just about law enforcement, it is about working with partners and the
public to raise awareness and to prevent it happening. Lastly, we do not comment on investigative and operational
processes.
10
One of the UKs largest running clubs has halved its annual
membership price from 12 to 6. Vegan Runners UK, which aims to
promote veganism through sport as well as provide a community for
plant-based runners throughout the country, has seen its membership
increase sharply in recent months. This rapid increase, along with
the anticipated continued growth, has enabled the club to revise its
fee structure accordingly to now make joining even more accessible
to everyone. As with other running clubs many members of Vegan
Runners choose to upgrade their membership to also include
affiliation to England Athletics (for an extra 13), thus entitling them
to discounts on race entry fees as well as appearing in race listings
and race results as a member of Vegan Runners. Originally set up in
the United Kingdom, Vegan Runners now has affiliated organisations
in many other countries around the world, with an international
Facebook following of over 7,000 and almost 1900 on the UK Vegan
Runners site. VRUK is affiliated to England Athletics (EA), SEEA, ECCA
and the Vegan Society.
Our
lives
That is why people like Jill Phipps fight so strongly against this
brutal trade. I have long admired Jill, who, at the time of her
death was just 31. She was a British animal rights activist whose
conviction was so strong she would lay down her life for it. Jill was
crushed to death in Baginton, Warwickshire, England by a lorry
transporting live veal calves. She was one of 35 protesters at
the airport, protesting at the export of the calves to Amsterdam
for distribution across Europe when 10 protesters broke through
police lines and were trying to bring the lorry to a halt by sitting in
the road or chaining themselves to it.
11
12
Competition
WIN six months supply of
Nuique Omega 3 Capsules
worth over 100
Nuique is offering five readers the chance to win a six month supply
of vegan-friendly Nuique Omega 3 Capsules. The retail value of each
prize is over 100.
The Omega 3 used in Nuique capsules is harvested from
pharmaceutical grade algae, which is great news, as vegans can now
enjoy the many health benefits it offers.
Omega 3 is widely renowned for its proven benefits for the brain,
eyes, and heart, but there are also many studies highlighting the
ways Omega 3 can help with anxiety and depression.
Nuique contains high levels of DHA & EPA, and is fully approved by
the Vegan Society. A reliable and hassle-free way to ensure you get
regular high purity Omega 3, and its suitable for everyone, from birth
to 100 and beyond.
nuique.com
diary
APRIL
3
5
9
13
23
23
24
30
APRIL
april 2016
April 3
The first vegan fair to be held in Brixton will take place at the Dog Star on
Coldharbour Lane, between 1 and 6pm. Organisers say: Brand new event in
trendy Brixton, come and grab a vegan drink, head upstairs and discover the
lovely ballroom and VIP room, full of delicious vegan street food, decadent vegan
cakes, raw treats and more. veganlifestyleassoc.com
April 5
April 9
Vegas VegFest
April 9
April 13
April 23
The organisers of this event, which will take part in the heart of Lincoln, say: We
have food from around the world for you to try at Lincoln Vegan Festival, including
Caribbean, and a platter of other exotic delights. If hot dogs, burgers, and kebabs
are more your thing, weve got it covered. We will be having live music on the day
and already have a couple of performers lined up too. myvegantown.org.uk
April 23
April 24
April 30
14
April 30
dear
FGV
Dear FGV,
I really dont know what to do about this. I am a veganthe only vegan in my workplace
and I take a lot of so-called banter for my choices. While its annoying and boring
listening to everyones unoriginal and rubbish jokes, I can just grit my teeth. But recently, this
all took a turn for the worse when my lunch was taken out of the work fridge, and someone
swapped my fake-meat sandwiches for ham sandwiches. I realised after the first bite, but by then
it was too late. I am really upset about this: I hadnt eaten meat for years, and now this. On top
of that, I just dont know how to deal with my colleagues if they continue to raise the stakes. I get
nervous thinking about what they will do next. Love, Sophia.
Dear Sophia,
Ive kindly listed some situations below during which I think it is acceptable to stroll away from non-vegans and pretend that nothing
has happened:
1.
Imagine you are at a pool party somewhere on the Florida Keys and you and everyone else is having a swell time. Youve met a cool
person, shared a few drinks and the subject of vegan food comes up. Your new party pal says: I could never live without bacon. You
ever-so-slightly roll your eyes, casually paddle away and keep the party rocking on the other side of the pool.
2.
Another scenario might involve a family reunion where everyone from your baby brother to your great-grandmother are huddled under a
tree for a picnic. No matter how many times you explain to your third cousin Donald you could eat meat if you wanted to its just that you
choose not to for compassionate reasons, he insists on describing his foolproof BBQ lamb technique. This is where it is OK to roll up your
blanket and move a few feet closer to where the children of the family are playing Junior Trivial Pursuit.
16
Dear FGV,
I havent been vegan for long (just since Veganuary) and
while I am really enjoying the food/ethical/wellbeing
aspect of it, I am having some problems with integrating with the
online community. Most vegans seem really friendly and open,
happy to help and very
encouraging, but I have found
some are really aggressive. I
have stopped following some
groups online because I found
the long, argumentative
threads too upsetting. Should
I just stop following? Should
I intervene? Will I ever be
vegan enough to satisfy
everyone? Thanks, Ste.
Dear Ste,
The first thing I
like to say when
someone tells me they
recently started living
vegan is thankyou. Your personal
choice is doing more to improve outcomes for animals
than you could possibly calculate.
Now we have the pleasantries out of the way, Im going to drop a truth bomb on you.
The internet is full of all sorts of people, both friendly and horrible, and becoming vegan does
not get you into a secret club where only the nice people hang out.
There is a misconception floating around that all vegans are level-headed, well-adjusted and
full of love and reason. Of course the majority of vegans, like the majority of non-vegans,
are perfectly wonderful individuals but you always get the outliers who work to give us a bad
name.
Ive met racist vegans, sexist vegans, ageist vegans and homophobic vegans on my plantbased travels and quite a few of these challenging individuals have crossed my path online.
Just like there are non-vegans who you wouldnt walk a city block to greet, similarly there are
vegans who will rub you the wrong way or push you to your limits.
So listen to your head and your heart and do what you would do in the real world.
If someone is being aggressive and you have no personal connection to them and no hope of
changing their views, walk away. Or as we like to say in the virtual world, know whats best for
you and log out, delete, block or unfriend.
I guarantee you will not like every single vegan you
encounter on the internet, so save your energy for the
top-shelf people. A little less time on vegan forums also
means more time to meet vegans in the real world!
vegan planet
Vegan news from around the world
18
Besos de Oro
vegan finds
Publisher Julie takes to the shops to bring you her favourite vegan
finds. Send information about new products to
vegannews@primeimpact.co.uk
Lovechock Tablets
Squirrel Sisters
Snack Bars
20
giveaways
10
TO GIVE
AWAY
11
TO GIVE
AWAY
ENTER at veganlifemag/yours
TO GIVE
AWAY
fancy Focaccia?
This simple recipe yields tasty results
Serves 4
1.
2.
3.
4.
5.
6.
7.
Put the yeast, flour and salt in a food processor mixer bowl.
In a jug, mix the olive oil with the water. Turn on the food
processor (use the dough hook), then pour in the oil and
water mixture.
When combined, remove the dough from the bowl and, by
hand, knead in a little extra flour for about 2 minutes. (If
not using a food processor, knead by hand for a total of 12
minutes.)
Place the dough into an oiled bowl, cover and leave in a
warm place until the dough has doubled in size. This will take
around 50 minutes.
Pat down the dough, then stretch into a rectangle about
30 x 20cm. Transfer to an oiled baking sheet and prod the
surface with your fingers to form dimples.
In a bowl, mix the lemon zest and juice, garlic, rosemary,
pepper and 1/2 tsp of the salt, then pour over the dough.
Press the olives into the dimples and leave the dough to rest
for 30 minutes.
Brush liberally with olive oil and bake in a pre-heated oven at
200C/400F for 25-30 minutes.
Remove from the oven and sprinkle on the remaining salt.
TOP TIP
Why not try some alternative toppings once
you have mastered the focaccia base? We
have suggested a few below, but feel free to
experiment!
Balsamic red onion
Basil and cherry tomato
Roasted peppers
Sauted mushrooms and garlic
Home-made vegan pesto
Per Serving:
408
20.2g
3.1g
0.5g
1.7g
7.5g
kcal
Fat
Saturates
Sugars
Salt
Protein
22
Mackies of Scotland
Haggis Crisps
This page is all about top treat and snack food finds that just happen to be suitable for vegans. These products arent advertised
or clearly marked as vegan, but we scan and check the ingredients, and share our discoveries with you. If any of these products
say they may contain milk or other animal-derived substances, this is due to the item being made in the same factory as
other food produce. All ingredients listings are subject to change.
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(@veganlife_mag)
The Vegan Life Forum
(veganlifemag.com/forum)
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editor@veganlifemag.com
The Accidental Vegan, Park House,
The Business Centre, Earls Colne
Business Park, Earls Colne, Colchester,
Essex CO6 2NS
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Bringing vegan into vogue
25
n October 31, 2011, the world population reached seven billionand today this figure continues to rise. As United Nation (UN)
projections expect the global population to reach as high as
10 billion by 2050, are there just too many people? And can our planet
cope with this massive increase in the worlds population?
26
As it is, one in three people face water shortages across the globe. The
World Wildlife Fund (WWF) estimates that 12 to 15 million hectares of
forest are lost each year and 80 percent of the worlds energy is reliant
on fossil fuels and their resultant carbon emissions.
Whilst there is clearly a great strain on the earths resources, many
argue that our lifestyle habits, as much as sheer numbers, are the real
culprits. So is population growth itself really to blame for increased
pressure on the natural world or is it our lifestyles?
Why are so many people a worry for the earth?
Concern about population growth has historically been linked to fears it
will lead to mass food shortages and famine. Along with this, increased
populations in areas with huge water scarcity put great pressure on the
most basic of human needs. More recently, soaring populations have
been blamed for increased burning of fossil fuels and deforestation that
could intensify unsustainable rates of climate change.
Prominent figures in natural history have voiced strong concerns about exponential population
growth, such as Sir David Attenborough, a patron of The Population Matters Movement, who
said:We are a plague on the Earth. Its coming home to roost over the next 50 years or so. Its not
just climate change; its sheer space, places to grow food for this enormous horde. Either we limit
our population growth or the natural world will do it for us.
Those concerned with population growth often fall into two camps over how to deal with the issue.
One side focuses on reducing the numbers of people being born. For example, China famously
introduced their single-child policy in the late 1970s, which limited families to only having one
child, and is currently being phased into a two-child policy. Others believe improved technology
can solve the crisis. So technological innovation in farming which increases productivity may
ensure there is enough food for rising numbers of people.
However, both these solutions have their pitfalls. Government limits to family sizes place curbs on
personal liberties and technological innovation may not be affordable in developing countries and
may cause a lot of damage to biodiversity through mono-cropping and the use of pesticides and
fertilizers. With this in mind then, is a focus on too many people appropriate or are there other
ways to address humanitys harmful impacts on the environment?
Are too many people really to blame?
Rather than too many people putting pressure on the earths resources, we can see a clear link
between environmental degradation and the worlds richest countries, where populations are
stable or even in decline.
Whilst China and India have the two fastest growing populations, China is only ranked 55th in the
worlds highest emitters of carbon dioxide per head and India is 133rd, despite having the second
largest growing population in the world.
Instead the worlds top polluters correspond much more with affluence. It seems to be no
coincidence that some of the top 10 polluters per head,such as Qatar, Luxembourg and the US,
also figure in a list of the top 10 richest nations in the world.
The assumption that developing countries have bad farming practices can also be unfounded.
For instance, provocatively named slash-and-burn farming has been part of the sustainable
management of woodland by subsistence farmers for centuries. Records of this technique only
start to show unsustainable levels of deforestation when market demand for meat and grain from
rich countries rose in the last 50 years.
Furthermore, whilst an urban lifestyle in many western countries can appear to cause relatively
little harm beyond its borders, in reality the city draws on an international network of food and oil
production that causes huge global environmental damage.
Crucially, the negative effects of meat consumption in affluent countries, particularly the dairy
and beef industry, are major causes of environmental degradation. Currently 18 percent of global
carbon emissions come from the farming of livestock, more than emissions from all forms of
transport. Furthermore, 70 percent of grain in the US is used to feed livestock. Imagine how many
people this could feed if it no longer sustained meat and dairy production.
So how are we to survive sustainably?
It is abundantly clear that the world must move from a focus on technical fixes e.g. innovation in
farming, to attitudinal changes to our lifestyle if we want to conserve the earths resources. The
lower energy and water consumption that supports a vegan diet is a key example of how we can
drastically limit our footprint on the earth.
So we must understand that it is our lifestyle choices, as much as our lives themselves that
affect the world. Rather than a business as usual approach to resource management, we may be
required to transform our way of life to more sustainable patterns of consumption and veganism is
an excellent place to start.
Resources consumed for a meat vs vegan diet (in the US)
Carnivore
Vegan
CO2
2.5 megatonnes/year
1.5 megatonnes/year
Water
4547 litres/day
1818 litres/day
28
he Black Cat caf in Hackney has become somewhat of an institution, with hungry vegans
(and non-vegans) travelling from miles to sample the restaurants famous plant-based
food. The menu, which changes daily depending on the produce available, features vegan
comfort food in hearty portions, presented in a casual fashion. A number of key dishes often
feature including the beef-style burger, chickpea pancake, seitan gyros and lasagne.
We connect with our customers and their feedback is really important to us, therefore we always
try to keep the items which became popular, one of the business directors Nacho (Carla is
another director) tells Vegan Life. We dont focus in any specific type of cooking background:
our head chef is influenced mostly by Mediterranean flavours but he also likes to explore other
fields such Asian cooking. A good example of that is the fact that our curries or noodles soups
are some of our most popular items. Although we are not an organic cafe most of the produce
we use comes from a farm in Boston and is grown without the use of pesticides and we try to
purchase mostly seasonal vegetables. We try to offer a balanced choice of fast/junk-style food,
and healthy options.
Lighter Drinks
Pour a little sunshine into your glass
30
real coconut water, the coconut flavour hits you immediately the
moment the cap pops off the bottle. For many this characteristic
aroma will be reminiscent of a bottle of Malibu (the coconut flavoured
Caribbean rum). Pouring a very pale golden yellow the distinctive nutty
coconut flavour promptly strikes, then the coconut begins to mellow
allowing the light and clean apple notes to surface. It leaves you with
zesty lime and a long, lingering taste of coconut. Coconut & Lime
English Cider is refreshing, easily drinkable, and the perfect drink to
awaken your senses.
Beavertown does not use isinglass (derived from fish) as this actively
makes beer non-vegan friendly for very little result. Using isinglass can
also potentially draw out flavour compounds. Beavertown beers will
not be as clear as many other breweries beer as nothing is used to
replace the isinglass-a cold-conditioning process is used instead.
All of the Brothers cider range is suitable for vegans. Brothers do not
use isinglass or any other added product to filter and instead only use
a micro-filtration process.
31
32
the new vegan says: I look back, and try not to regret. I am, after all, the sum product of all of
my decisions and experiences so far. I am not going to indulge in righteous self-flagellation for
fulfilling the brief of my recipe column; I was doing my job, as it were.
As a huge follower of Indian cooking, it was reading about Ayurvedathe ancient Hindu Wisdom
on Healththat influenced Jacks decision to go vegan. The foreword to The 50 Greatest Curries
of India by Camellia Panjabi discusses meat, describing how flesh has the force of violence in it,
and the negative emotions of fear and hatredit has no place in the Satvic diet.
And there, with no gory videos, no statistics, no shock-jock tactics, Panjabi quietly drew my line
in the sand for me, says Jack. I understood myself, the discomfort, the guilt, the addiction, the
naughty thrill of a packet of bacon in the fridge, the promises to myself that it would be the last
time. I behaved like an addict, with no thought for those I might have been hurting, just seeking
my next high, my next slow-roasted pork belly, chicken skin Caesar salad, slow bone broth. I
hung out with friends who would indulge me, encourage me, and I needed to stop. And I did.
Some vegan friends, and online groups, try to stop their friends from eating animal products
by sharing gory photographs and videos online. Ive had aggressive messages on my own
instagram feed for reposting a grapefruit curd recipe from before Veganuary, that had a couple
of eggs in it. I made those things. Im not going to pretend I didnt, nor flail around deleting all of
the carnivorous recipes from my blog (though I will eventually have a vegan alternative for most
of them, because I cook to live and my blog reflects that.)
Unless you live under a rock, you know that geese are force-fed copious amounts of grain to
fatten their livers for foie gras. You know that baby male chicks are flung alive into a mincer.
You probably didnt know that in its natural conditions a chicken should lay 12 eggs a year, yet
battery hens lay 300. But Im not going to gross you out with science. In my experience, yelling
at people that they are wrong and disgusting rarely wins the argument, nor changes point of
view. Im doing my bit to encourage people to try vegan by making vegan food affordable and
accessible and absolutely delicious. No hard-to-find ingredients, no complicated recipes, just
doing what Ive always done, but without the cooking bacon. I have the words First Do No Harm
tattooed on my left arm, and I see veganism as an evolution of that.
People often think veganism is extremely expensive. How does this sit with someone whose
name is synonymous with creating tasty and nutritious yet cheap meals? Jack says: Scratching
meat and dairy products off my shopping list gives me extra in the budget to buy luxury
ingredients I havent cooked with for years; the odd bag of brown or even black rice, coconut
cream that goes a lot further than youd think. I manage to shop in half the time, as I can avoid
most of the aisles in the supermarket, yet my cupboards have never been more varied and
enticing.
I have found my cooking has taken on a
whole new life, a veritable riot of colour and
flavour and deliciousness. Deep fried spicy
kidney beans sit alongside a mushroom
rogan josh, heavy aubergine bhuna, and a
black bean tarkari. Mushroom replaces lamb
in my samosas, and a sweet potato rosti
rolling around in a hot dhansak sauce is a
beautiful thing. I am writing my third (and bits
of my fourth) cookbook, and although it isnt
strictly vegan as it is half written already, it is
an absolute delight. Cans of chickpeas and
bags of lentils have been staples of mine
for a long time, and Im genuinely excited to
use them as the building blocks for my new
adventures in the kitchen.
1.
2.
3.
4.
5.
6.
34
Per Serving:
170
8.4g
0.6g
2.1g
0.2g
4.5g
kcal
Fat
Saturates
Sugars
Salt
Protein
knead to know
These easy pastry recipes are a
midweek winner
1.
2.
3.
4.
5.
Per Serving:
757
46.4g
20.4g
15.9g
2.5g
13g
kcal
Fat
Saturates
Sugars
Salt
Protein
35
36
When I wore the Vegan Runners running vest at the Rock n Roll half
marathon in Edinburgh in 2013 I was warming up at the start line
(throwing my arms and hips in random directions thinking I was looking
very fit and stretchy). I was approached by a young guy in his early
20s. He was also wearing a vest emblazoned with some reference to a
vegan/plant based diet. He explained to me that he had been vegan
for just a few months but that he was loving it! A slight possibility exists
that he had overindulged on his pre-race energy drinks but regardless
his energy was palpable. Our exchange only lasted a few minutes but
even thinking back now the memory of our chat still makes me smile.
The guy just oozed charm, personality and vitality. I hope hes still
vegan as his positivity would make him a fabulous advocate for our
cause.
So where does this leave me and my running vest? Ive decided
2016 will be the year I positively embrace the vest and those bloody
matching shorts. The vest is going to play its part, and Ive already
started picking out various events where I will wear it with pride. My first
could be the adventure race The Mighty Deerstalker. Yep the irony of
that is not lost on me either. Wish me luck
Stephen lives with his family and a variety of rescue companion
animals in Fife, Scotland. A passionate vegan he can be contacted to
discuss any vegan projects and is open to reasonable offers for his
pair of nearly new, extremely tight running shorts. He can be contacted
via stephenbalfour@yahoo.co.uk or via most of the usual social media
channels.
37
38
Matthew Nutter
arlier this year the vegan world was abuzz with the news that a new fine dining plant-based
restaurant was set to open in Liverpool. The Allotment, which is the brainchild of chef
Matthew Nutter, has been raking in the five-star reviews from delighted customers.
Matthew says: I do serve quite high-end food. I like putting food on plates and trying things other
people werent doing. We would get quite a lot of meat-eaters in our pop-ups and have always
had a really good response. Vegans have a bit of a reputation for being overly passionate and
that can turn people away but good food will always win the battle.
40
For the butternut squash pure, simply slice the butternut squash lengthways, take out
the seeds, and bake with a little olive oil and seasoning on the flesh side. Bake at 180C
until lightly browned and soft. Scrape the flesh out of the skin, and blend until smooth. Pass
through a sieve and set aside for a moment.
2. To prepare the lentils, roast the tomatoes in an oven, at 200C for 45 minutes until almost
black. Blend and pass through a sieve into a pan.
3. Add the rest of the ingredients apart from the lentils. Bring to the boil, simmer for 10
minutes. Add the cooked lentils before serving to heat through.
4. To make the cheese, drain the soaked cashews and give them a good wash. Place in a
blender and cover with the boiling water and the rest of the ingredients. Blend until incredibly
smooth.
5. For the mash, first peel the potatoes, chop into equal size pieces and place in cold, salted
water, bring to the boil and simmer until a knife can pierce the flesh easily. Once cooked
drain, leave to steam for a minute and pass through a potato ricer. In a pan, using a spatula,
beat in cold coconut oil to emulsify in the hot potato, and finish with the smoked cashew
cream until light, fluffly and infused. Place in a piping bag and set aside to keep warm.
6. To prepare the jackfruit, slice onions in half with the skin on, and place down in a hot pan.
Burn the onion and place into a hot oven for 30 minutes until they are soft. Blend with the
rest of the ingredients and set aside.
7. Drain a tin of young green jackfruit, and pulse in a blender until pulled pork texture.
8. In a bowl, add equal amounts of onion puree, and cashew cream. Season to taste.
9. Finally, to prepare the aubergine, take the aubergine fillet, use a teaspoon to scrape out an
inch of aubergine flesh. Season very well, and coat in olive oil. Roast the aubergine in a hot
oven until crisp on the outside and a marshmallow texture on the inside. Stuff the aubergine
with a few teaspoons of jackfruit, and top with the walnut crumb.
10. To plate up: scrape the butternut squash pure on the base of the plate. Pipe the mash
potato on, quenelle [make into an oval shape] the cashew cream. Add two large table
spoons of the lentils, and finish with the aubergine.
1.
Brains behind
As for the future, Kelly and Chrissy are feeling positive: As the number
of vegans increases all the time, we expect the demand for our service
to grow and that we will find even more fantastic products to fill our
boxes with! We have just launched a new website with some more
great options, including our new health kick box. In the future we see
ourselves offering an even bigger range of boxes to choose from
including more gift options.
Find our more at vegantuckbox.co.uk or facebook.com/VeganTuckBox.
The business has quickly taken off-from its origins as a UK-only service
to shipping worldwide. Weve got customers all over the world from
Italy and Norway to the US and Australia. The online shop has really
taken off too and we now stock a wide range of vegan treats that are
not widely available on the high street. And in terms of developing the
brand, customer feedback is key. Weve started including a cooking
ingredientfor example we recently had a cute three step stir fry kit
which went down well, they explain. Over the last two years we have
listened to our customers and made changes so that they get what
they want. Feedback is really important to us and we always consider
suggestions and comments.
41
42
im sorry
Im sorry that my eyes were so blind
to the endless tears that you cried.
Im sorry that I made the world work
in a way that caused you unthinkable hurt.
Im sorry that I cast aside
your pain while I took away your pride.
Im sorry that Ive been so cruel
and let social ignorance become the rule.
Im sorry that on the day you were born
from your mothers love, I had you torn.
Im sorry that I had you enslaved,
I didnt know I was barbaric and depraved.
Im sorry that I made it normal to torture,
to create life for the purpose of slaughter.
Im sorry, poor souls, I was never right
to watch you die and reject your plight.
Im sorry my realisation was too late
to save you from your horrific fate.
Im sorry and I will strive forever more
to protect the innocent, I am reborn.
We cannot let compliance be fashion,
open your eyes and embrace compassion.
I beg you, mankind, break your silence,
end the evil, the fear, the violence.
by James Kennerley
VEGANCATION
Your guide to plant-powered holidays
hen travelling its usually easy-at least with some researchto find the right places to eat so you can continue to dine
lavishly while staying true to your vegan principles. But as
the popularity of veganism continues to grow, a number of holidaymakers are now looking for more. Perhaps they want a bespoke veganonly retreat, or maybe to combine their time abroad with a good deed.
44
olida Esse
y
nt
ials
46
kale, yeah!
This plant is top of the greens
ale hit the big time a few years ago but its popularity shows no
sign of waning yet with this cruciferous vegetable still making
the cut in a number of popular dishes. It is incredibly versatileyou can bake, steam, stir-fry or boil it. Kale adds flavour, colour and
texture to any dish, as well as a clutch of nutrients.
Kale is a member of the cabbage family, and comes in two varietiescurly (with crinkly leaves) and standard (smooth leaves). Curly kale
tends to be more common. Both types are hugely nutritious.
Kale is an excellent source of vitamins and nutrients: it contains
useful amounts of manganese, copper and phytochemicals, which are
believed to help against certain types of cancer. Its also an excellent
source of folate-the form of folic acid occurring naturally in food. Folic
acid is a B vitamin and is important because it supports the growth of a
mothers tissues during pregnancy.
Its also rich in lutein, vitamin A, vitamin C (gram for gram it contains
more than oranges) and vitamin K.
This green veg, which is available all year round but at its best between
mid September and late February, has a strong, distinct flavour and
often has a bluish or purple tinge to it. When choosing kale, its worth
knowing that the smaller plants tend to be more tender. Leaves should
be crisp, and the colour should be bright. To prep the leaves, you
should remove them from the stalk before shredding or chopping.
You can store kale a perforated bag in the fridge. Its worth noting the
veg becomes increasingly bitter the longer it is kept, so is best eaten
within two or three days.
Serves 4
2 tbsp tahini
2 tbsp lemon juice
2 tbsp reducedsodium tamari
2 tbsp nutritional
yeast flakes
1 tbsp flaxmeal
2 tsp onion granules
1 tsp garlic granules
1.
2.
65ml ( cup)
water,plus more as
needed
About 1 bunch torn
curly kale leaves, in
bite-sized pieces
40g (1/3 cup) hemp
seeds or chopped
raw sunflower seeds
(optional)
TOP TIP
Recipe and image from Eat Like You Give a Damn by Michelle Schwegmann &
Josh Hooten, published by Book Publishing Company 2015
47
Deer in focus
48
RUNNER BEING
vegan fitness
50
cooperman / Shutterstock.com
51
cheesy does it
And you thought vegans couldnt
eat it...
Recipes and images from Vegan Bible by Marie Laforet. Grub Street Publishing
52
Herb Log
Serves 4
1.
2.
Soak the cashew nuts in water for 6-8 hours, then drain.
Whiz at length in a food processor with the grain milk until
thick and creamy.
Place in an airtight container, close it and leave to ferment
at room temperature for 12-48 hours (on average, it takes 24
hours).
Add the salt and the yeast and mix well. Refrigerate for 8-12
hours. The cheese will harden.
Sprinkle the chopped herbs on a piece of cling film and put
the cheese on it, in an elongated mound. Roll the cheese in
the cling film to shape into a log. Close tightly, twisting the
ends well, and refrigerate for 12 hours before eating. Keeps
for 1 week in the fridge.
1.
Cut the block of tofu into 3 slices horizontally (to obtain thin
slices).
Cover them with miso and place one on top of the other in an
airtight container.
Close and leave to ferment for 24-48 hours at room
temperature (if it is very cold, it can be left up to 72 hours).
Rinse the tofu slices with water to remove the miso and keep
for a few days in the refrigerator in an airtight container. Use
it as it is, diced in a salad, with pasta, with bread and olive oil,
in short as you would use feta.
2.
3.
3.
4.
5.
4.
1.
2.
Soak the cashew nuts in water for 6-8 hours, then drain.
Whiz at length in a food processor with the grain milk until
thick and creamy.
Place in an airtight container, close it and leave to ferment
at room temperature for 12-48 hours (on average, it takes
24 hours).
Add the other ingredients, mix well and refrigerate for 8
hours. The cheese can be stored in the airtight container or
shaped with a ring mould before serving. Keeps for 1 week in
the fridge in an airtight container or wrapped in cling film.
Variations: After unmoulding, sprinkle with herbs de
Provence, or chop some dried fruit and nuts and mix with the
cheese before shaping it.
1.
2.
3.
4.
5.
3.
4.
5.
53
Soy Mozzarella
2.
3.
4.
54
1.
Per 100g:
105
6.1g
1.0g
3.2g
0.7g
7.0g
kcal
Fat
Saturates
Sugars
Salt
Protein
souper tasty
Fill up with this hearty soup
Serves 4
Kcal 250.6 | Fat 3.9g | Carbohydrate 34.9g | Protein 8.1g | Fibre 9.5g
(per serving)
TOP TIP
56
58
TARTAN CARROT
tell our followers on social media, so that locals and visitors know
they are there, and what they can offer. As were getting more noticed,
partnering with us is becoming more of a draw for people. People are
contacting us to see how we can work together. And business people
understand that if they are offering attractive vegan options they
might increase their customer-base as well, so were very much about
educating and raising awareness, says John.
Weve been in touch with quite a few really up-market hotels who
have welcomed the chance to offer a fully vegan menu, specially for
us, explains Liz. If we blog about that, it can only be good for their
business in the future, and it hopefully gets them thinking.
One of the first businesses the Tartan Carrot connected with was Blitz
Juice Bar in Falkirk (Lizs home turf). Luda MacDonald and her husband
set the bar up last year after Luda discovered she was lactose and
gluten intolerant. I couldnt bear to think of life without cake, so I set
about making raw, dairy-free cakes and healthy juices, explains Luda.
She has since hosted several meet-ups for the Tartan Carrot and says
that as a direct result of meeting Liz she has now become fully vegan
herself. For me, going vegan was all about Lizs positive attitude.
the Tartan Carrot has been so helpful to me personally and to my
business. She even has a new cake in her range featuring a healthy
dose of vitamin B12.
All the travel and social media activity are quite an undertaking, given
that Liz and John both have full-time jobs. John is a software engineer
and Liz is a nurse. But they commit practically all their free time and
much of their own resources, to travelling the country.
We know our goal is ambitious but what were doing doesnt actually
feel like work. There is an appetite for change and positive thinking
here in Scotland and I think we can be part of that, says Liz.
It was that positivity that resonated with Aaron and Mitch Waldron, too.
The founders of Edinburgh-based Shire Snax say the Tartan Carrot
has been so supportive and helpful in helping to promote their range
of healthy vegan snacks. We only set up last year, and it has really
helped us reach out to vegan communities across Scotland, says
Aaron. John and Liz are down to earth, not at all intimidating and
make you feel that we can make change together. And they are just
great at helping make connections.
This is important for Liz and John. We want the Tartan Carrot to be
friendly, welcoming and inclusive, appealing to everyone. Ultimately
we want to show people how to live a happy, healthy vegan life in
Scotland, so were here for anyone who is interested in adopting a
plant-based lifestyle, whether for ethical, health or environmental
reasons. We respect the fact that everyone is on their own journey. We
dont judge, we just want to make that journey easier.
Wed love for anyoneindividuals and businesseswho has an interest
in promoting veganism in Scotland to get in touch with us. And, yes, we
are on a mission but we definitely want to make it as fun and positive
as possible.
Find out more at thetartancarrot.co.uk.
59
clean living
Classic plates to help you live well
60
Serves 4
Serves 4
Per Serving:
1.
Place quinoa in fine-mesh strainer and rinse well. Place in pot or rice cooker
with water. Bring to boil and simmer covered until water is absorbed (about 15
minutes). Remove from heat and set aside to cool slightly before fluffing.
Preheat grill to high.
Cut bell pepper lengthwise into thick strips and place on tray ready for grilling.
Peel and discard root ends from ramps and place on tray. (If using leeks,
trim and discard root end and dark green tops and cut leek lengthwise into
sections about the same width as asparagus.) Bend asparagus near bottom
of stalks to break off dried ends at natural breaking point and place stalks on
tray.
Drizzle 2 tablespoons olive oil over all vegetables. Sprinkle with sea salt and
plenty of pepper and place on grill. Sear each side of each vegetable 23
minutes or until just soft with dark grill lines (time will vary according to size of
vegetables). Remove from heat and set aside.
In small skillet over medium heat, dry-roast mustard seeds until lightly
browned and fragrant. Remove from heat and gently grind using mortar and
pestle. Transfer to small bowl and add lemon zest and juice, olive oil, parsley
and sea salt. Whisk to combine and season to taste with pepper.
Fluff quinoa and drizzle dressing over top. Fold to incorporate and transfer to
serving platter. Top with grilled vegetables and serve.
1.
2.
3.
4.
5.
359
6.8g
1.1g
15.3g
2.3g
12g
kcal
Fat
Saturates
Sugars
Salt
Protein
2.
3.
4.
5.
6.
Per Serving:
363
23.1g
3.2g
7.2g
0.5g
9.2g
kcal
Fat
Saturates
Sugars
Salt
Protein
Dressing
1 tsp mustard seeds
Zest of 1 lemon
2 tbsp lemon juice
64ml ( cup) extra virgin olive oil
15g ( cup) chopped fresh flatleaf parsley
tsp sea salt
Freshly ground pepper
61
6 ears of corn
1.
2.
Juice of 1 lime
1 tsp chile paste
tsp ground coriander
tsp ground cumin
tsp paprika
tsp mustard powder
tsp sea salt
Per Serving:
62
117
3.4g
0.4g
3.6g
0.4g
6.1g
kcal
Fat
Saturates
Sugars
Salt
Protein
Serves 6
G
E
V
on
s
l
e
e
h
w
Jacqueline Meldrum inspires you to make the
most of your weekly veg box
I love this time of year, even on rainy days. Everything seems so fresh
and hopeful including this months new ingredients. It really is time to
embrace fresher recipes as we leave winter behind and all those heavy
meals.
This month asparagus appears for its short, but wonderful season,
as well as Jersey Royal new potatoes, rhubarb, rocket, spinach and
watercress.
Asparagus
The best way to serve new season asparagus
is naked. Saut it in a little olive oil or rapeseed
oil until tender, finish with a squeeze of lemon
and a grinding of black pepper. If you want to do
something a bit fancier, why not make baked asparagus fries? Coat
asparagus in flax egg (1 tbsp ground flax seeds and 3 tbsp water,
mixed and left in the fridge for half an hour), then roll in panko
breadcrumbs seasoned with nutritional yeast, spices and black pepper
and bake for 10 12 minutes. Serve with vegan mayonnaise.
64
Rhubarb
Another of my favourite things
at this time of year is rhubarb. Luckily I
have a free supply from my parents neighbour
Bert, who has a large patch at the bottom of his
garden. He doesnt like it himself, so Im always happy
to take some off his hands. You may not have a free
supply, but it should be appearing in your veg box.
Make a crumble with it. Cut it into chunks and lightly
boil for a few minutes. Pop in a casserole dish and top with a
crumble mixture (200g plain flour, 100g caster sugar, 100g demerara
sugar and 200g dairy free spread. Rub together lightly with your
fingertips until you have a crumble like texture) and bake until golden
and bubbling. Serve with Alpro single cream or dairy free ice cream.
Rocket
Rocket is robust and peppery. My advice is to
serve it fresh. Pile it high on pizza thats hot out
of the oven, mix it through bulgur wheat with
fresh herbs and lemon juice, or add to salads,
sandwiches and wraps to enjoy its peppery kick.
Watercress
Serve freshly cooked peas with watercress, mint
and a drizzle of olive oil or whizz up the same
ingredients with hot vegetable stock for a fresh and
delicious soup. You can also mash dairy-free spread
with finely chopped watercress and crushed garlic.
Roll it into a sausage shape, then slice and freeze
on a tray. Once frozen move to a freezer bag. Take some out when
you want to make homemade garlic bread or to serve over steamed
vegetables.
You can find more of Jacquelines ideas and recipes at
tinnedtomatoes.com
5.2g
0.6g
3.8g
0.6g
4.8g
kcal
Fat
Saturates
Sugars
Salt
Protein
1.
Boil or steam the potatoes until tender. Pop in the baby corn a few minutes before the end
of cooking time.
Mix together the yoghurt, pesto, and seasoning.
Drain the potatoes and corn and rinse under cold water until cool, then slice the potatoes in
half or quarters.
Toss the potatoes, corn and basil in the dressing.
Serve as a side dish or part of a buffet.
Enjoy!
2.
3.
4.
5.
6.
on the cover
Elegant bites for a special occasion
Raspberry and
Rose Tartlets
with Pistachio
Frangipane
Makes 12
To
66
1.
2.
3.
4.
5.
Mix the milled flax seeds with the measured water and leave for
about 15 minutes to form a thick gel. Blitz the cooled pistachio
nuts in a food processor fitted with a blade. Do not grind them
down completely; some should be finely ground while the rest are
in slightly larger pieces for texture.
6.
7.
8.
9.
Basic pastry
Raspberry Jam
TOP TIPS
67
HOW TO CAMPAIGN
Earlier this year the #GourmetMurderKitchen campaign went global.
Robbie Lockie explains how he galvanised a whole community
hey say all publicity is good publicity-but is this always the case?
Activist Robbie Lockie doesnt necessarily think so. While his
name might not be instantly recognisable, if you saw any of the
controversy around restaurant chain Gourmet Burger Kitchens (GBK)
recent advertising campaign, you will be familiar with his work.
The burger chain hit the pages of broadsheets and tabloids alike, when
angry vegetarians and vegans took to the internet in their droves to
condemn the eateries anti-veggie posters. The posters adorned with
slogans like: They eat grass so you dont have to, next to an image
of a cow, were the subject of much ire from meat-free consumers who
felt their custom was being belittled. Social media posts all featured
the same hashtag: #GourmetMurderKitchen. What made the targeting
of veggies and vegans all the more surprising was the brand caters
generously to the meat-free crowd, with a number of plant-based meal
options and a range of vegan alcoholic drinks on offer.
I saw the advertising and I couldnt understand why there wasnt
more outrage about it, Robbie tells Vegan Life. I thought either they
68
The next step is to find allies, these are people or organisations who
will talk about, tweet or write articles about it. So I wrote an article for
ecohustler.co.uk of which I am a member. I then contacted the Metro
Online, as it has a big following.
69
70
445
32.8g
5.4g
3.5g
0.9g
17g
kcal
Fat
Saturates
Sugars
Salt
Protein
Mushroom Calamari
with Tartare and Pickles
Serves 4
Mushroom calamari
10 king oyster mushrooms or oyster mushrooms
(or a mix of both)
2 tbsp cold-pressed extra virgin olive oil
tsp black salt
1 tsp dulse flakes
2 tbsp lemon juice
Breading
80g (2oz) golden linseed (flaxseed) meal
1 tsp garlic granules
1 tsp onion granules
2 tsp dried parsley flakes
2 tsp dried thyme
2 tsp chopped rosemary
tsp black salt
Pinch of chilli powder
3 tbsp sliced dill pickles to serve
Tartare Sauce (makes 250ml or 1 cup)
155g (5oz) activated cashew nuts, soaked in
filtered alkaline water for 1 hour, then drained
125ml (4 floz) filtered alkaline water
1 tbsp apple cider vinegar
2 tsp lemon juice
tsp garlic powder
tsp Himalayan pink salt or Celtic sea salt
90g (3oz) dill pickles, finely chopped, plus 1 tbsp
of the pickle brine
2 tbsp chopped dill
1.
2.
3.
4.
5.
6.
223
19.8g
3.1g
2.2g
0.3g
4.3g
kcal
Fat
Saturates
Sugars
Salt
Protein
Chimchurri
250ml (9floz) cold-pressed olive oil
2 tbsp lemon juice
2 tbsp lime juice
2 tbsp apple cider vinegar
4 garlic cloves, crushed
45g (1oz) finely chopped flat-leaf
(Italian) parsley
25g (1oz) finely chopped coriander
(cilantro)
4 tbsp finely chopped chives
2 tsp lime zest
tsp chilli flakes
- 1 tsp Himalayan pink salt or
Celtic sea salt, to taste
Walnut taco mince
225g (8oz) sun-dried tomatoes,
soaked in filtered alkaline water for
1 hour, then drained
1 tbsp ground cumin
2 tsp ground coriander (cilantro)
1 tsp onion powder
1 tsp garlic powder
1.
2.
3.
4.
5.
Serves 4
1 tomato, seeded
2 garlic cloves, peeled
2 tbsp cold-pressed extra virgin
olive oil
200g (7oz) activated walnuts
Sour cream
310g (11oz) activated cashew nuts
1 tsp probiotic powder
435ml (15floz) filtered alkaline water
Juice of 1 lemon
tsp Himalayan pink salt
1 tbsp apple cider vinegar
2 tbsp nutritional yeast
To assemble
1kg (2lb 4oz) diced fresh tomatoes
350g (12oz) diced cucumber
1 red capsicum (pepper), diced
1 small red onion, finely chopped
2 avocados, flesh cut into thin
wedges
Coriander (cilantro) sprigs, to
garnish
To make the sour cream, blend the cashews, probiotic powder and water in
a high-speed blender until smooth. Transfer to a glass jar, cover with muslin
(cheesecloth) and secure with a rubber band. Leave to ferment in a warm place
for 24 hours.
Once fermented, place back into the blender jug, along with the remaining
ingredients. Blend on high speed until well combined, adding small amounts of
extra water at a time if the mixture is too thick, until the desired consistency is
reached. Pour into a clean, airtight glass jar and seal the lid. The sour cream will
keep in the fridge for 7 days, and will continue to ferment slowly.
To make the chimichurri, pour the olive oil, lemon juice, lime juice and
vinegar into a high-speed blender. Add the garlic and blend on high speed
until combined. Pour into a large bowl and whisk in the remaining chimichurri
ingredients.
Mix all the walnut taco mince ingredients, except the walnuts, in a food
processor on high speed until well combined. Add the walnuts and process again
until you have a chunky, mince-like texture.
To assemble, arrange the tomato, cucumber, capsicum (pepper) and onion in
four bowls or around the platter. Add the avocado wedges and a dollop of sour
cream. Sprinkle with the walnut taco mince, drizzle with the chimichurri, garnish
with coriander sprigs and serve.
71
1.
2.
3.
4.
5.
6.
72
To make the sauce, blend all ingredients in a highspeed blender until smooth. Store in a clean, airtight
glass jar or squeeze bottle for easy serving. Sauce will
keep in the fridge for 5 days.
To make the cream, blend all the ingredients in a highspeed blender until smooth. Transfer to a clean glass
jar. Seal and leave to set in the fridge for 1 hour before
serving. The cream will keep in the fridge for 3 days.
To make the crepes, place all the crepe ingredients,
except the water, in a high-speed blender, placing the
bananas in the bottom of the jug for easy blending.
Blend on high-speed until smooth, adding the water as
needed to reach a smooth consistency.
Spread the mixture on dehydrator trays lined with
non-stick sheets. Use a butter knife to score into
four equal squares. Dehydrate at 40C (105F) for 4
hours. Flip the crepes over and score the other side,
then dehydrate for another 2 hours, or until set but
still pliable. (If you dont have a dehydrator, place the
mixture on baking trays lined with non-stick sheets and
leave in the oven on its lowest setting, with the door
slightly ajar, for 1 hour. Flip and dehydrate for a further
30 minutes, or until set but still pliable.)
To serve, take four crepes and place 2 heaped
tablespoons of coconut whipped cream in the middle
of each, running diagonally from one corner to the
other. Pop some sliced banana on top, then fold the
corners over, to seal the crepes.
Top with another dollop of coconut whipped cream, the
berries and a drizzle of the chocolate fudge sauce.
Per Serving:
713
30.5g
8.4g
76.4g
0.1g
14g
kcal
Fat
Saturates
Sugars
Salt
Protein
417
37.3g
20.9g
8.7g
0.1g
7.2g
kcal
Fat
Saturates
Sugars
Salt
Protein
74
2.
3.
4.
5.
6.
7.
76
INSIDE HELL
T
hey almost look like toys: the stunned pigs, their bodies roughly
piled in stacks before they are chained up by one leg and their
throats sliced. I look up and see the cold impassive faces of the
slaughterhouse workers. I look down and see the endless streams of
blood coating the killing-room floor. In front of me one of the chained
pigs falls onto the floor, convulsing in pain as blood continues to gush
out of his wounds.
Its impossible to look away-the horrors of the abattoir surround
me 360 degrees, in stark, brutal, detail. Everything is dirty, devoid
of humanity. These images tell the stories of lives without any joy,
happiness, or compassion. I am watching this footage as part of a new
initiative by Animal Equality and its power is staggering.
Harnessing the most current virtual reality technology, you are taken
on a seven-minute journey through a pigs life, from birth, through
miserable conditions on a filthy pig farm, to a terrifying and violent
death in an abattoir, watching the film through a virtual reality headset.
The footage you watch is real: all filmed in real locations around the
world-including the UK. The film is narrated by actor Peter Egan (who
is interviewed in this issue). Its important to note that nothing you
see in this footage breaks any laws, says Animal Equality director Toni
Shephard.
We think the public have a right to know how animals are treated
before they reach their plates, says Toni. And to know about how
the industry deliberately hides the gore inside factory farms and
slaughterhouses, denying consumers the right to make an informed
choice about their food. So about 18 months ago when one of our
founders realised virtual reality was going to become something thats
accessible to the general public and affordable to take out onto the
street, he realised this was an opportunity we just couldnt miss. The
first time most people try virtual reality had to be animals locked inside
factories and animals being killed inside slaughterhouses, because
that image will then stay with them for the rest of their lives.
Animal Equality started filming inside farms and slaughterhouses.We
put the camera on a monopod which had small feet on the bottom-but
even the small feet had to be airbrushed out. In one part of the film,
the camera was suspended above a pen of pigs. Pigs, as we all know,
are incredibly intelligent-they like exploring things and finding out what
they are. If you put a camera on a monopod in a pigpen, its not going
to last very long. Suspending it took a lot of work, because even the
slightest breeze makes you feel dizzy while youre watching it through
a headset.
We had permission to film in the slaughterhouses, we told them
we were making this documentary. In one part of the film, you see
one of the workers smiling and waving at us as she washes down pig
carcasses. They were fully aware they were being filmed. So all the
practices you see, the organisations were happy to be shown. All these
practises are legal in the countries we were filming in. These are not
bad apples, this is the routine way animals are treated on factory
farms around the world. The amount of meat we consume means
theres no other way of treating animals other than like machines. The
one thing we dont do in the UK is put pregnant sows into sow stalls.
On the continent they are put into these gestation crates when they
are impregnated and stay there for the four weeks of their pregnancy.
In the UK thats illegal.
77
78
ince venturing into the plant-based world three years ago I have
enjoyed the journey immensely. I am still enjoying it. What I didnt
expect is how far this philosophy would penetrate my world. I
work in architecture and design-not something that instantly shouts
veganism. But how do we define veganism?
My personal interpretation is one of compassion and an eagerness to
change the world to one we believe to be better and kinder. This finds
relevance in how we take our tea to how we build.
Our homes are responsible for a large amount of greenhouse gases,
toxic excess and energy wastage. According to the UK Green Building
Council approximately half of the UKs emission of carbon dioxide
from fossil fuels are consumed in the construction and operation of
buildings.
Furthermore the UK is facing an increased housing shortage. One
million new homes are supposed to be built before the end of the
current Parliament according to housing minister Brandon Lewis.
Thats a lot of energy. The good news is considered and ecoorientated architecture no longer lives on the fringes of the building
industry. It has flourished into a lucrative and rewarding business,
rapidly moving into the mainstream conscious.
What I am keen to showcase here is a small slice of green architecture
that transcends, breaks boundaries and inspires us all to strive
towards a greener, kinder and more beautiful future on a human scale.
Estate in Extremadura, Cceres, Spain - baton Architects
(pictured)
Located far from any grid this home is completely self-sufficient. Solar
panels and water turbines within local streams provide electricity all
year round. Large timber shutters that cover the windows act as a
second skin, retaining most the diurnal heat gathered to keep the
house warm at night. Thanks to the streams on site the water supply is
constant with the pool acting as an irrigation tank and visual feature. >
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80
81
ciao chow
Italians do it better
Spinach Gnocchi
with Basil Pesto
Serves 5
Spinach gnocchi
2kg (4lb 6oz) potatoes, peeled and
chopped
300g (10oz) English spinach, chopped
1 tsp salt
260g (9oz) buckwheat flour
Basil leaves to serve
Basil pesto
100g (3oz) basil
Almond oil
Olive oil
2 garlic cloves
Zest of 1 lemon
40g (1oz) pine nuts
2 tbsp cashews
40g (1oz) almonds
1.
2.
3.
4.
5.
6.
Per Serving:
82
672
18.2g
1.9g
4.8g
1.1g
21g
kcal
Fat
Saturates
Sugars
Salt
Protein
Serves 1 2
1 courgette (zucchini)
2 tbsp chopped fresh mint
tsp salt
1
/8 tsp freshly ground black pepper
tsp kelp
Zest of 1 lemon
Juice of lemon
3 tsp olive oil
2 slices good-quality gluten-free baguette or ciabatta
1 garlic clove, cut in half
2 tbsp Cashew goats cheese (see recipe)
Cashew Goats Cheese
310g (11oz) raw cashews, soaked in water overnight,
drained
1 tsp salt
2 tbsp coconut oil
60ml ( cup) water
Juice of 1 lemon
1 tsp savoury yeast flakes
1.
Per Serving:
2.
3.
4.
5.
6.
493
13.2g
2.0g
7.3g
2.2g
19g
544
45.3g
12.5g
3.8g
1.4g
19g
kcal
Fat
Saturates
Sugars
Salt
Protein
kcal
Fat
Saturates
Sugars
Salt
Protein
83
1.
2.
3.
4.
5.
6.
7.
Per Serving:
84
425
29.6g
15.0g
12.9g
0.7g
9.1g
544
45.3g
12.5g
3.8g
1.4g
19g
kcal
Fat
Saturates
Sugars
Salt
Protein
kcal
Fat
Saturates
Sugars
Salt
Protein
Coconut, Fig
and Pistachio
Cheesecake Serves 5
Base
160g (5oz) macadamia nuts
75g (2oz) pistachio nuts
90g (3oz) pitted dates
1 tsp coconut oil
Pinch of salt
Filling
235g (8oz) raw cashews (soaked in
water overnight)
60ml ( cup) coconut oil
125ml ( cup) coconut cream
125g ( cup) coconut yoghurt
60ml ( cup) rice malt syrup
2 tbsp maple syrup
tsp vanilla powder
Couple of drops of liquid stevia
Topping
45 figs, chopped
1 tbsp crushed pistachio nuts
1 tbsp coconut flakes
1 tbsp coconut nectar
1.
2.
3.
4.
5.
6.
7.
Per Serving:
921
78.5g
29.0g
25.3g
0.3g
19g
kcal
Fat
Saturates
Sugars
Salt
Protein
TOP TIP
85
NATIONAL TREASURE
Image: Maria Slough
Maria Slough interviews the Downton Abbey star with a paw print
on his soul and a bear claw in his heart
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87
his voice breaks as he starts to talk about DJ, the dog he calls the
gatekeeper who died last year (pictured above). I ask him if he wants
to take a break.
No its okay, he pauses. It is ridiculous that just the mention of his
name the rest of the sentence lingers in the air, unspoken.
Yes DJ was my gatekeeper from when I met him 16 years ago. We had
had animals in our lives for many years and I adored them all. Yet DJ
was the dog that I found under a bucket in a cattery and when I went
to investigate the moving bucket a black and white bundle came out
attached to my beard. I said to Myra, this dog has chosen me and I
think that maybe there was a residual link to Bobby. He was a black
collie cross spaniel with a white bib. That is why we named him DJ
[short for dinner jacket].
When I looked at him, without any effort on his part just by being
what he was, he made me see all animals. He was the first animal who
used to put his head to one side and look at me when I was talking to
him, and I thought, he is really listening to what I am saying. He was a
special dog with an extraordinary personality and a wonderful spirit
who could always tell how I was feeling. He was the first dog that would
come up to me and put his paw on me if I was feeling stressed or fed
up. He was just a magical boy. He was my gatekeeper.
88
As our chat draws to an end I ask Peter for his last thoughts on how we
tackle the issue of animal cruelty worldwide?
Our attitude is still set in the mid-Victorian period where people
accepted it was right to see an animal killed by various royal
establishments or take a beautiful animal and incarcerate it in a
zoo, all so the public can see it, he says. Now we are in an entirely
different world of hidden cameras with greater access to view animals
in the wild. All you will see in a zoo is a distressed animal displaying
fairly stereotypic behaviour. Everything about our relationship with
animals in the world is outdated. We have to do away with all zoos,
do away with the sense that we as humans have the right to possess
an animal and touch it and put it in a cage in our home because it
entertains us and makes us feel good. It doesnt make the animal feel
good. I am going to start giving some talks in schools about how I feel
about this. There will be a change and it will come from the children of
now. Education is key. None of the things that I am talking about are
going to be compacted in my lifetime but we all have to fundamentally
change our relationship with animals in order for there to be a peaceful
and productive planet to live on.
Savoury cakes
A perfect midweek supper
90
Per 100g
86
3.4g
1.7g
3.1g
0.2g
3.9g
kcal
Fat
Saturates
Sugars
Salt
Protein
Preheat the oven to 200C/400F/Gas Mark 6 and line a large baking tray with baking parchment.
2.
Finely chop the chilli and spring onions (scallions) and cube the tomatoes. Using a pestle and mortar, grind the garlic, turmeric and ginger
to form a rough paste. Pulse the cauliflower in a food processor until small pieces form resembling breadcrumbs. You need 350g (12oz) in
total.
3.
In a large heavy-bottomed saucepan, heat the oil then add the ground turmeric,mustard and fenugreek seeds. After a few minutes, add the
chopped chilli, onion and tomatoes and cook for about 5 minutes or until beginning to colour. Add the garlic paste and continue to cook.
When everything has softened and is coloured,add the cauliflower and chickpeas, stirring to coat. Add the coconut milk, lime zest and juice.
Heat until the coconut milk just begins to boil and then lower the heat and add the coriander (cilantro), gram flour, milled flax seeds and
seasoning. Stir everything to combine on a low heat for a further 5 minutes. If it looks a bit dry, add a little more coconut milk. Remove from
the heat, leave to cool slightly and check for seasoning.
4.
To make the raita, put the yogurt into a medium-size bowl. Peel and grate the cucumber, you should get about 160g (5oz) grated weight,
and add to the yogurt. Add all the other ingredients, stir and season to taste, adding extra chopped mint and lime if you want.
5.
Make the cauliflower chickpea mix into 18 small cakes in your hands. The mix will feel a little wet but thats normal. Put the cakes onto the
lined baking tray and bake for 10 minutes or until golden brown. Remove the tray from the oven,turn each cake over and bake for a further 10
minutes or until golden brown. The outer chickpeas become slightly crunchy while the inside stays perfectly soft. Serve warm with the raita.
6.
The cakes and the raita will keep for five days in a sealed container in the fridge.
TOP TIPS
Serve them with a colourful salad made from red cabbage, radish, pomegranate seeds, coriander (cilantro), grated
carrot, coconut flakes, pumpkin and sesame seeds.
Leftovers can always be enjoyed for breakfast.
91
VEGANISM IS A
FEMINIST ISSUE
92
On pig farms, the device used to hold pigs down while they are
inseminated is known by some as a rape rack.Semen is introduced via
a catheter, which if inserted at the wrong angle can enter the bladder.
The British Pig Association has a special offer for farmers breeding
pedigree pigs: You will receive three bottles of semen and three
disposable insemination catheters. The cost is 20 plus postage and
packing. It reassures those who may be worrying about causing harm
to the sows. What if I have never used AI before? The insemination
technique is not hard to learn and we have prepared a leaflet
explaining the procedures.
Similarly, sheep farmers cannot leave animals to breed naturally. If
they did, lambs would be born throughout spring, but farmers want
plump spring lamb already on the supermarket shelves by then, and
for their own convenience they want them all birthing at the same
time. And so sheep are fitted with hormone-rich vaginal sponges to
bring them into oestrous early and together. So what if forcing sheep
to give birth in the dead of winter means thousands of lambs perish in
the frozen conditions? The benefits outweigh the costs for the farmer,
although clearly not for the ewes or their young.
As for turkeys, they have been bred to have such huge breastsas
that is the preferred meat for many peoplethat they cannot mate
naturally, even if they wanted to. All turkeys are therefore forcibly
impregnated. And yes, it is someones job to milk male turkeys for use
in inseminating females. So much for meat being natural!
SHOCK TACTICS
Heidi Mary Porter puts herself in the line of fire to promote animal rights
94
also, how many people go out every day to hunt and kill animals for
meat with their own bare hands?In the wild animals have the courage
and expertise to do just that (without the use of man-made weapons
and guns) in order to survive.
Despite abstaining from meat for a long time, Heidi was not proactive
in campaigninguntil a few years ago. I had one of those momentslike something out of a film-where everything just stops. I was taking
one of my children to school, and one of the other kids mothers, who I
was friends with, was wearing a fur coat. At that moment, I realised all I
had done was moan about the fur trade. That was on Wednesday. That
Saturday, I was naked outside Harrods, protesting.
The creative work Heidi does-photographically and through protest-is
very controversial, and as such, provokes a range of responses from
people. I get a really mixed bag, she says.
Most of the positive feedback is via Facebook, on the posts I make
there. I get the worst reactions when Im out protesting. Ive been sworn
at, spat at, shouted at. People have thrown things at me. But I will keep
doing the demos outside Harrods. I dont believe they will stop selling
fur until the law says they have to, but at least Im out there, doing
something.
95
But when Im protesting I strip off the labels of mother and wife and
become the activist. Its the same when Im doing the photos.
96
fbianimals.com
98
been suggested that the zinc needs of vegetarians and vegans are
increased by 50 per cent (the standard RDA is 11mg daily for men, 8mg
daily for women). However protein increases zinc absorption, therefore
foods high in both protein and zinc, such as legumes and nuts, are
good choices for vegans.
Be gut friendly
Our gut is home to trillions of beneficial and not-so-beneficial bacteria,
which in an ideal world, all live together in a harmonious ecosystem.
However, this delicate balance can easily be disrupted by numerous
factors, such as high sugar foods, antibiotics or even a heavy night out
on the town.
In recent years, research has shown strong links between bacterial
imbalances in the gut and imbalances in brain chemistry, and in
particular mental disorders such as anxiety. So much so, that the
folk within neuroscientific research circles now refer to probiotics as
psychobiotics. These super friendly bacteria have other benefits for
your health too, they can help reduce bloating and other gut issues,
help boost immunity and they even help your body make B-vitamins
and digest your food, win-win!
Fermented vegetables such as sauerkraut, kimchi and sour pickles are
great sources of beneficial bacteria. However, be sure to always check
if the shop-bought sauerkraut has been pasteurized because this process will destroy probiotics
(and remember to consult your GP before consuming non-pasteurized food if you are pregnant).
Miso paste is also loaded with friendly bacteria to help balance your gut microbiome. The
fermentation of the brown rice and soya beans is what makes this condiment a source of
lactobacillus acidophilus. Miso it has a strong, salty flavour and lots of sodium, so a little will go
a long way. And remember to try to add miso paste at the end of cooking so as to avoid killing
off the good bacteria.
Load up on greens
Eat your greens our mums told us a trillion times, and with good reason. Swiss chard, kale
and spinach are loaded with magnesium, which is natures chill-pill mineral, helping to calm
the nervous system and regulate the stress response. Green veg are also a good source of
b-vitamins (except vitamin B12), which are also vital for the management of anxiety. Ensure you
are getting at least one portion of greens daily, you can add them to soups, smoothies, juices,
curries, pasta dishes or simply a good old fashioned side of steamed greens. Whole, unrefined
grains like oats, buckwheat, millet and quinoa also contain both magnesium and B vitamins
Magnesium is also absorbed through the skin, therefore a warm bath with a cup of Epsom
salts can be a wonderfully calming way to get boost your magnesium levels. If you are feeling
very stressed, you could also supplement with 300mg of magnesium citrate just before bed to
promote a restful night sleep and ease anxiety.
Dont be afraid of fat
Since the brain is incredibly sensitive to inflammation, it needs a constant supply of antiinflammatory omega 3 fats in order to protect it. These fats help facilitate neuron-to-neuron
communication and help to build healthy brain cell membranes, staving off anxiety. Numerous
studies show that plasma concentrations of this fatty acid are markedly lowerin vegetarians
and vegans, compared to meat-eaters. This may be due to the fact that the plant form of this
nutrient is poorly converted into the anti-inflammatory form that is found in oily fish.
To ensure you are getting enough omega 3 fats in your diet, eat plenty of ground chia seeds
and flaxseeds, seaweed, walnuts and pumpkin seeds daily. You may also want to consider a
vegan EPA/DHA supplement to boost your levels.
Get outside, sunshine
Ok, nottechnicallya food but the sun is by far the best source of Vitamin D, a deficiency of
which has been associated with both anxiety and depression.
According to the British Medical Journal, more than 50 per centof us have insufficient levels
ofVitaminD, as many of us have problems utilisingvitaminDfrom food sources. For this
reason, I recommend to most of my clients that they get a simple vitamin D blood test done by
their GP.
Plant food sources of this vital vitamin are limited, so getting out in the sunshine for 15 minutes
daily is important, which can prove difficult for those living in the northern hemisphere.
Fortunately however, we can store this vitamin in our bodies to get us through the dark winter
months, so make the most of those hot sunny days!
And lastly sip on Camomile Tea
If you have a jittery moment, then sipping on a cup of camomile tea may calm your nerves.
Thats because certain compounds in this tea (e.g. Matricaria recutita) actually bind to the same
brain receptors as anti-anxiety drugs such as valium.
The effects of drinking camomile can actually accumulate over several days after consumption,
so make this your brew of choice on a daily basis!
Rose is a nutritional therapist who specialises in vegan and vegetarian health. She is passionate
about showing people how to overcome their health concerns through specialized nutrition.
She believes that the right foods can make you feel and look great, all day every day! Visit her
website (roseglovernutrition.com) to enquire about nutritional consultations, or sign up to her
free newsletter.
100
VEGAN warriors
These remarkable athletes are purely plant-powered
Ben became fascinated with the show after looking for a sport to fit his
lifestyle. I used to play a lot of basketball and team sports at school,
then through university and beyond, he explains. I had watched Ninja
Warrior-as a firefighter, I have a shift pattern that sometimes gives me
time off during the day, so I had been watching episodes with a friend
of mine. This is before the program was shown in the UK. My friend said
I should try out for it, and hed come along for the ride.
I had a really analytical approach to the training. The first thing I did
was go to a beginners gymnastics course. We told the instructor we
were training for the show. At the time it was just a small programme in
Japan-I think we looked mad.
Its do or die, says Ben, who has blogged about the show for ITV. If
you fail youre out. It is highly competitive, with thousands of people
applying for a couple of hundred places. Then you get one shot at the
course. The competitors are taken around the obstacles and can only
watch as the testers demonstrate how to use them. The first time they
actually do it is live on the show, so its hugely psychological as well as
physical.
The show, which is adapted from the original Japanese version called
Sasuke, started airing in April 2015, with the second series concluding
in February. As yet, no-one has managed to complete the course and
scale final obstacle Mount Midoriyama, but Timothy Shieff [twotime world free-running champion and vocal vegan] was the most
successful contestant in series one. And his successful stint on the
show has had an impact on many others.
Lily, who took part in the first series of the programme completing the
course with style and speed, decided to become vegan last year. I
had often considered veganism, she says, but never thought I could
do it and still do large amounts of sport. Then I met Timothy [Shieff].
He made me realise it isnt extreme, its totally possible and very
sustainable. Lots of people are so protein-obsessed, and I got sucked
into that mind set myself at one point, thinking I had to get bigger to
play rugby, and protein was the only way to do it. The protein idea
comes from bodybuilders, where they are working towards aesthetics,
rather than functionality.
For me, it was a case of finding what worked for my body, and a
plant-based diet is it-it has improved my functionality hugely. The
biggest change is in my energy levels. Before, I was dragging myself out
of bed, now I am getting up and going out and doing things I want to
do. I can eat what I want, and I definitely feel stronger. I used to have a
few niggles -my knee would play up a lot-but thats cleared up now.
It was getting into parkour-sometimes called free running-that sparked
her interest in Ninja Warrior. Once I was interested in that, I joined
Bens Facebook group-Ninja Warrior UK Applicants. Ben is at the core
of the NW scene here.
101
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can fly over fishing ports, or slaughterhouses. Get into places you
otherwise cant. In 2013, we used drones to gather evidence against
illegal driftnet fishing. We train fishing inspectors who monitor the
activity, then drones can provide the evidence against the people who
are pillaging the oceans.
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106
107
Myth 4:
108
On a desert island?
What about here?
109
holidays
Entertainment
To advertise
here please contact
Charlotte Grant:
01787 224040
charlotte@primeimpact.co.uk
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holidays
111
112
household
RESC-EWE
I
114
After the vet examined Flossie he said the leg would have to be
amputated but he was concerned she was too weak to live through the
operation. She was undernourished and seriously neglected as well as
pregnant.
After her first shaky night Flossie got to the point where she could sit
up. And she continued to improve. The vet thinks she may not need to
have the leg amputated now, says Rosie. But its impossible to know
for sure. Her lambs could be born at any time but the severe stress
means she may have a stillbirth.
We have also noticed a problem she has with one of her front legs
too, so Flossie is not completely out of the woods yet, and we are
currently collecting money to try and fund the operations she will
need.
Despite this, Flossie-who Rosie describes as shy-is starting to enjoy
her new life at Brook Farm more and more, developing a taste for
sheep cubes and hand-feeding. Rosie says: Flossie is going from
strength to strength. She has been moved into our back barn where
she can be next to our flock of sheep for comfort.
Find out more about Flossie and the other animals at
brook-farm.org.uk.