Plant Power for the Planet October 2016 - 4.

25

3O0R LmESinS s Buon appetito

RECIPES EXCLUSIVE
No time?
No problem ITALIAN RECIPES

WHERE DO YOU GETI

YOUR PROTEIN?I
ESSENTIAL GUIDE Our special feature
TO SEITAN makes it easy
Tips and tricks to

e s e !
master wheat meat

NUTRITIONISTS
NOTEBOOK
Is moringa S a y c h e Melt in the mouth
a superfood? 'feta' - and more

Delicious drinks F Cook like a pro F Hot products

2
Welcome
Welcome to our third issue of Cook Vegan.
Published by
Prime Impact Events & Media
Summer truly is over now, but rather than being sad, its Park House, The Business Centre,
good to embrace the positive changes - the cosy darker Earls Colne Business Park, Earls Colne,
evenings, the refreshingly cool weather (ok, maybe its Colchester, Essex CO6 2NS
starting to get a bit nippy) and the very definite season T: 01787 224040 | F: 01787 223535
change as we start on the road to winter. info@veganlifemag.com | veganlifemag.com

Food takes on a whole new vibe and significance as it starts Editor

Maria Chiorando
to get colder. The light, fruity dishes of summer start to give
maria@veganlifemag.com
way to the heartier plates of autumn. Food becomes more
warming, and more soothing - an extra layer of protection Designed by
against the plummeting temperatures. Sarah Petch
With this in mind, we decided to look at seitan for this months essential guide. A sarah@primeimpact.co.uk
hearty and substantial replacement for meat, this versatile and delicious ingredient-
also known as wheat meat- is still a mystery for some. We strip away the mystique Art Director
Emily Saunders
and lay this ingredient bare.
emily@primeimpact.co.uk

One of the most common questions around a plant-based diet is: How do you get Publishing Director
enough protein? There seems to be a myth built around the idea only animal-derived Keith Coomber
products contain this vital macronutrient. We smash this myth with a special report on keith@primeimpact.co.uk
plant-powered protein, and how you can easily include it in your diet.
Managing Director
Every issue we like to bring you exclusive recipes that have been devised just for you,
Julie Saunders
our Cook Vegan readers. And it doesnt get much better than this - we have a special julie@primeimpact.co.uk
feature on Italian harvest cooking - some of the finest food in the world.
Advertising Sales
Cookery can sometimes seem like it has its own special language, with so many useful Chloe White 44 (0)1787 224040
and unique terms you never hear outside the kitchen. Thats why our Cook Like a Pro chloe@primeimpact.co.uk
section is dedicated to a miscellany of cookery terms. Not sure what dredging is? Or
Subscriptions and Back Issues
the perfect way to hold your knife - or cut up a mango? Then this is the article for you.
Laura Bull 44 (0)1787 224040
laura.bull@primeimpact.co.uk
This issue is also stuffed to bursting with delicious recipes - from super simple to more
elaborate, as well as news, book reviews, and a handy little guide for your leftover Promotions and Blogger Community
ingredients. Jane Lambert 44 (0)1787 224040
promotions@primeimpact.co.uk

Hope you enjoy the magazine, and as ever, if you have any thoughts youd like to
Marketing and Press
share, dont hesitate to get in touch. Hannah Irons 44 (0)1787 224040
hannah@primeimpact.co.uk

Licensing
Bruce Sawford 44 (0)1280 860185
Bruce@BruceSawfordLicensing.com

Maria Chiorando, Editor Accounts

Yolande Arnold 44 (0)1787 224040
accounts@primeimpact.co.uk

GET IN TOUCH
facebook.com/cookvegan
ON THE COVER:
Creamy, veggie soup.
@CookVegan Recipe and image from
Easy Vegan Breakfasts &
Lunches by Mayer Sozer.
@cookveganmag Page Street Publishing.
The publisher accepts no responsibility in respect of advertisements
appearing in the magazine and the opinions expressed in editorial material
or otherwise do not necessarily represent the views of the publisher. The
publisher cannot accept liability for any loss arising from the appearance or
nonpublication of any advertisement. Information about products and services
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by Cook Vegan magazine.
Every effort is made to ensure that all advertising is derived from reputable
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transactions between readers and advertisers.

3
 18

73

45 112

CONTENTS October 2016

FEATURES
26 NUTRITIONIST'S NOTEBOOK:
MORINGA
Viva! Health's Veronika Powell questions
if buying moringa is money well spent
83 VEGAN GLOSSARY
Our key to the wonderful world
of plant-based ingredients
62 ESSENTIAL GUIDE TO SEITAN
Simple steps to understand 'wheat meat'
and help you to create perfect dishes
84 WHERE DO YOU GET YOUR PROTEIN?
Viva! Health's Veronika Powell proves vegans
can get enough of this macronutrient
REGULARS
06 NEWS
A round up of the latest vegan
food, product news, and gadgets
10 HOT PRODUCTS
Our pick of the best new vegan goods
11 BOOK REVIEWS
We give our verdict on the latest
plant-based guides
12 COOK LIKE A PRO
PART THREE: COOKERY TERMS
Take your cookery to the next
level with our kitchen skills series
114 LOOSE ENDS
Make the most of your leftover
ingredients with these recipe ideas
RECIPES
Italian cuisine
18 SEA SALT AND THYME FOCACCIA
19 SPINACH AND LEMON BLITZED PESTO
19 ROASTED BEETROOT AND
SOURDOUGH PANZANELLA
20 SWEET POTATO GNOCCHI WITH SAGE
BUTTER AND MUSHROOMS
21 VANILLA AND AGAVE ICE-CREAM
AFFOGATO
Lighter bites
22 VIETNAMESE LENTIL TACOS
24 POLENTA PIZZAS
25 CRISPY KALE WITH PAPRIKA AND
TRUFFLE SALT
30 CREAMY VEGGIE SOUP
35 WHITE BEAN GARLIC BISQUE
35 'FISH' TACO BOWL
36 REALLY GREEN SUPER-FOOD
BUDDHA BOWL
39 CRISPY PORTOBELLO STRIPS
39 QUICKY MARINARA SAUCE
39 IRRESISTABLE RANCH DRESSING
40 ROASTED RADISHES WITH GARLIC
AND ROSEMARY
41 ROAST SHALLOTS WITH PENNONI
RIGATI, CHARGRILLED BUTTERNUT
SQUASH AND PUMPKIN SEEDS
28 PINEAPPLE AND MORINGA SMOOTHIE
29 MORINGA MUFFINS
Halloween Feast
43 PUMPKIN RISOTTO WITH SAGE
43 PUMPKIN SMOOTHIE
44 CREAMY PUMPKIN SOUP
45 TAFFY APPLES
Family
47 POTATO, ROSEMARY AND CRACKED

4
 43
PEPPER FOCACCIA
47 BEETROOT SOURDOUGH
48 ROASTED PUMPKIN SOURDOUGH
51 CHEESE WITH FIGS AND WALNUTS
51 CHEESE WITH OLIVES AND ROSEMARY
53 FETA
55 BLUEBERRY QUINOA SALAD
57 CARROT 'NOODLE' SALAD
57 PEANUT SATAY DRESSING
57 SWISS SHARD AND TOMATO SALAD
58 SNOWBERRY SALAD
58 RAW ALMOND CREAM
61 MOLE ENCHILADAS WITH
MEXICAN RICE
61 VEGAN QUESADILLAS WITH
HOMEMADE CASHEW CHEESE
69 PENNE PASTA AND SAUSAGE
69 VEGAN CHEESY PULL-APART BREAD
73 SPICY MOROCCAN CHICKPEA SOUP
WITH ORANGE AND ALMOND QUINOA
74 ROASTED GOLDEN BEETROOT, WHITE
BEAN AND HORSERADISH DIP WITH
CARAWAY FLAX SEED CRACKERS
76 GREEN TEA SOBA AND EDAMAME
NOODLE SALAD
79 UPSIDE-DOWN CAULIFLOWER
RICE CAKE
81 TETA'S SMOKEY MUSAQA'A
66 BASIC SEITAN RECIPE
67 SEITAN SCHNITZEL
67 SEITAN KEBAB
51
High protein
88 TOFU SCRAMBLE
89 LEMON FETTUCINE ALFREDO
91 STIR FRIED TOFU WITH SEASONAL
GREEN BEANS
91 LEMON AND PARSLEY EDAMAME SALAD
92 CREAMY BLACK LENTIL SOUP
93 TOFU TASTE CUBES
Delicious drinks
94 GIN AND BLUEBERRY TWIST
95 MANGO-PEACH SMOOTHIE
96 BEETROOT, APPLE AND GINGER JUICE
97 POMACELLO APRITIF
Something sweet Cook Vegan is available
99 HIGH PROTEIN BREAKFAST NICECREAM in print and digital
100 BERRY GRANOLA BARS
The app is downloadable and works
101 STRAWBERRY AND CUCUMBER on a number of platforms including
MUFFINS WITH STRAWBERRY CASHEW PCs and tablets. Readers can
CREAM subscribe to either a page turner
103 FIVE INGREDIENT VEGAMIS version-the onscreen alternative
105 BLACKBERRY AND CHOCOLATE MUFFINS to our print publication-or the
107 PUMPKIN PIE interactive pinch-and-pull option.
109 PEAR PIES
Download the app from
111 SESAME AND SEA SALT DARK
113 CHOCOLATE BROWNIES
CHOCOLATE CHERRY JELLY SHOTS
5
 NEW BERRY
MIX BAGS FOR

News
VEGANS
Natural vegan sweet
company Goody Good
Stuff is launching
A round up of the latest vegan Berry Mix sweets in a
food, product news, and gadgets 100g bag. The sweets
are also gluten-free.
Goody Good Stuff
was one of the
FOOD APP BUILDS first natural sugar
confectionery
RECIPES FOR PLANT- products to market

BASED DIETS offering a gluten free

and vegan treat for
consumers.
New app Spoon Guru opens up food choice for A spokeswoman
millions of Britons with multiple food allergies and said: Goody
intolerances - and can also be used by those following Good Stuff contains Gellan and
a plant-based diet. Carrageenan, plant-based ingredients, which
Users can create a personal food profile by setting eliminate the need for animal based gelatine,
preferences against a list of more than 20 food and uses real fruit juice and vegetable extracts
intolerances and lifestyle diets. Then Spoon Guru so is a truly great tasting free from treat.
immediately searches hundreds of thousands of
food sources, curating ingredients, recipes and
supermarket products exactly to the preferences of
the user. By analysing ingredients in detail and then
matching results, Spoon Guru delivers food choices
that cautious eaters can eat, rather than telling them
what they cant eat.
The creators claim the app significantly speeds
up the shopping process. The
barcode scanner enables users to
quickly scan products for unwanted
ingredients, instead of having to
read the labels - a handy idea for
new vegans looking for shopping
inspiration, or veterans looking for
fresh ideas.
Spoon Gurus Nutritionist, Alexis
Poole (ANutr) says: Food is one
of life's great joys. Spoon Guru
will be an invaluable source of
nutritional information and
education for people living
with specific food needs.
The Spoon Guru app is
available to download free
from ITunes. For further
information visit
spoon.guru.

EWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NE
6
 SUGAR-FREE, DAIRY-FREE,
FLAVOURFUL ICE CREAM
Coppa Maga is launching its first vegan product - a coconut and strawberry
sorbet. Made of coconut milk and entirely lactose-free, it is topped with dried
strawberries and whole pieces of roasted coconut chips.
A spokesman said: A growing body of research shows sugar is the cause of
various health problems, so Coppa della Maga set out to find a way to enjoy
traditional Italian homemade gelato, but without the sugar content. Instead
of using refined sugars, the ice cream is sweetened with stevia, a zero calorie
natural sweetener, and maltitol. The
plant stevia rebaudiana has been
used for more than 1,500 years by the
Former boxer opens
Guarani people of South America and
is now an increasingly popular sugar
northern vegan restaurant
substitute. Retired fighter Joe Ainscough has opened
Coppa della Maga has created a a vegan, organic, pop-up food stall and
delicious gelato with a smooth texture restaurant concept in Liverpool.
without using the traditional sugar, The super-middleweight boxer, whose
and has travelled the globe to source promising career was ended by a near-fatal
the finest ingredients from cocoa and stabbing in 2009, learnt about veganism
vanilla to bergamot to achieve the very through friend and fellow boxer Tony Moran.
best taste and quality. He told the Liverpool Echo: "By talking
The products are available to to Tony and other vegans I began to think
purchase in either 125ml or 500ml tubs a lot about it and became more and more
at coppadellamaga.co.uk and uncomfortable with the inhumane way animals
at selected health food stores. are treated.
"I read a lot about the food supply process
and organic and vegan lifestyles.
"Gradually I made the switch myself when I
Super greens for a realised harming other living creatures for food
just didn't sit right with me.
supercharged diet "It's not just meat either. Looking at the
dairy industry I discovered about the way cows
are treated, the antibiotics pumped into their
According to a recent study, almost two thirds of the UK population
diet which end up in dairy milk. It was a real
do not consume the recommended minimum of five portions of fruit eye opener.
and vegetables a day due to poor diet. "It might sound unusual for someone who
Field of Greens has been designed to combat this lack of essential was a boxer but I've always tried to avoid
vitamins and minerals, with 14 green plants and vegetables included harming other living things. Now I'm living that
in this nutrient dense supplement. In fact, one scoop is equivalent to in every way.
three to four of your recommended daily "The great thing is that I've never felt better.
intake. I feel fitter physically and mentally, more at
According to a spokesperson: All peace than before and only wish I'd found out
ingredients are harvested from 100 per about veganism earlier."
His pop-up, called Plvnt, serves food cooked
cent organically grown crops, rich with
by Venezuelan chef Chris Pulido.
natural nutrients which are dehydrated
Joe said: "It's gone really well so far.
at low temperatures to preserve as much Veganism is spreading and people are realising
of their raw nutritional value as possible. you can eat that way and be really healthy
The supplement includes alfalfa, barley whether you're a sports person or whatever
grass, oat, kale, wheat grass, spinach, you do.
broccoli and parsley, which once digested, "Everyone is welcome. People who still eat
release a wealth of micronutrients and meat can come and have a look and see what
phytochemicals into the blood, helping to they think."
alkalize your body and boost your immune Plvnt will be based in its current location
system. until December. Joe is looking for a permanent
site for the business.

EWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NE
7
 TREEVITALISE
LAUNCHES
TRIPLE-SIZE
BOTTLE
Following the launch of its
popular single-serve birch tree
sap waters 18 months ago,
TreeVitalise is now offering
750ml size bottles of its popular
drink.
Birch sap is a traditional drink
in many parts of eastern and
northern Europe, and Russia,
where it has been tapped and
enjoyed for centuries. In the
old days it would have been the
first nutrient-rich nourishment
available to the locals from
nature itself after a harsh and
long winter.
It is thought to stimulate the
body's purifying and cleansing
systems as in its raw form the
sap contains vitamins, enzymes,
antioxidants, and trace minerals.
TreeVitalises organic birch
water comes from the Carpathian
Mountains, an ecologically clean
area of great natural beauty
known as the 'Green Pearl' of
eastern Europe. And it's the
mixed forests here that give
TreeVitalise its unique taste.
TreeVitalise founder Anna
Sokets says: Organic, sustainable,
ethical, free-from and traceable
to its origins is what the retailers
are increasingly looking for in
food and drink, and birch water
is ticking all of these boxes. We
are happy to see a major shift
in consumer awareness and
are proud to be the first 100 per
cent pure organic birch water
in a larger size bottle to hit the
shelves in the UK.

HALF POPPED CORN

NEW GOURMET TREAT
ProperCorn has developed a new snack
- crunch corn - the half-popped sibling of
traditional popcorn.
Crunch Corn is available in four flavours
and in both single serve and sharing formats;
rock salt, sea salt & cracked black pepper, salt
& vinegar and sweet and smoky chilli. Best of
all, all the flavours
are suitable for
vegans.
Cassandra
Stavrou, co-founder of
Propercorn says: After five
years of striving for popped perfection, we find ourselves celebrating the power
of the crunch. Its not popcorn and its certainly not a bag of un-popped kernels;
its a totally unique and satisfying, nut-like crunch. We wanted to create a snack
which packed as much of a punch in texture, as it did in taste, and we cant wait
to share our discovery with everyone.

WS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEW
8
 PLANT-BASED
GOODIES FOR
WEST LONDONERS
An entirely plant-based grocery
store opened in west London
this summer.
GreenBay Supermarket is
on North End Road near West
Kensington Underground
station.
It stocks chocolate, a
selection of plant milks,
bread, fruit, toiletries, cleaning
products, alcoholic beverages
and pet food, among other
goods.
According to the company:
Based in West Kensington,
Greenbay is much more than
a typical grocery store. In addition to fresh food to go, from locally sourced
all your favourite dairy-free, meat- greens to purely indulgent desserts.
free and vegan products, youll find We make it easy to create wholesome,
many specialist products which are energizing food for you to savour.
not available elsewhere. And we are And its not just about food, our eco
constantly aiming to broaden our household range and body care
range of exciting new brands so that products are free of animal ingredients
there is always something new to and testing, making us the one-
explore. stop destination for all your living
Here at Greenbay, we know how needs. Community is at the heart of
important health and wellbeing is to everything we do too, and by building
our customers, and that great food strong relationships we are able to
means different things to different source and stock the most exciting
people. Our store is brimming with local food brands.

WS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEW
9
 Hot
1 2

PRODUCTSON
BEST
OUR PICK OF THE
E
THE VEGAN SCEN

1 Keep your wine perfectly chilled en route to

parties with this sleek and classic cooler from 3 4
Le Creuset.
Le Creuset Cooler carrier,
lecreuset.com

2 With no sugar, calories, sweeteners, or in fact

anything artificial, this refreshing energy water
is a tasty and healthy alternative to sugary pop.
Virtue Sparkling Energy Water,
virtuedrinks.com

3 Like a smoothie in bar form, these tasty

snacks take the most nutritious ingredients,
including pineapple, kale, banana, and
spinach, and press them into five different
flavoured on-the-go treats.
Pressed by Kind bars, 5
kindsnacks.com

4 Ape Crispy Coconut Curls are deliciously

moreish. They come in salted, as well as pepper
flavour, and contain all-natural ingredients.
Ape Crispy Coconut Curls
apesnacks.com

5 These vitamin-enriched fruit teas are the first

of their kind. With antioxidants and a raft of
different vitamins, they are tasty and feel saintly
too.
tplusdrinks tea,
tplusdrinks.com

6 Weve been tucking into this Planet Organic

6 7
Paleo Granola in chocolate bliss flavour for
a hearty and satisfying breakfast. Great with
almond milk.
Planet Organic Paleo Granola,
planetorganic.com

7 This vegan bar combines deliciously chewy

EDITORS
PICK
goji berries with a sweet orange flavour. Perfect
for those chocolate cravings.
Doisy and Dam,
doisyanddam.com

10
BOOK REVIEWSWe give our verdict on the latest plant-based guides
RAW. VEGAN.
NOT GROSS.
LAURA MILLER
Flatiron Books 20.00
This jam-packed food
guide is the first
cookbook from YouTube
star Laura Miller.
Whether you already
love vegan food or need
some convincing, Raw.
Vegan. Not Gross provides
readers with more than
100 entirely vegan and
mostly raw recipes.
Divided into a variety
of chapters - breakfasts,
to-go snacks, midweek
dinners, party food and
sweets - there are plenty
of inventive and delicious
recipes to suit every taste.
Delicous dishes include
the feel better green
shake, collard green
wraps with spicy
dipping sauce jalapeo-
pineapple granita, and
lavender cheesecake.
With fun and
professional photography
throughout the book, raw
food has never looked - or
tasted - so good.
EASY VEGAN LOW-FODMAP
BREAKFASTS AND VEGAN: WHAT
AND LUNCHES TO EAT WHEN
MAYA SOZER YOU CANT EAT
Page Street Publishing ANYTHING
15.99 JO STEPANIAK, MSED
Book publishing company
In her debut cookbook, 14.99
Maya Sozer provides
readers with over This book provides vegans
70 appealing vegan suffering with sensitive
breakfast, lunch and tasty digestive systems a plan of
snack dishes to satisfy action that highlights how
hunger. Mayas quick to minimise symptoms
and easy recipes and and eliminate problem
photographs will inspire foods, while a collection
readers to eat healthy, of over 100 gut-friendly,
wholesome, delicious scrumptious recipes
food all day long. All will make meals more
the recipes have very enjoyable once again.
few steps, ensuring they Pinpointing and eliminating
can be prepared even problem foods can be
when time is limited. challenging but this
Whip-up a quick parfait extensive guide provides a
for a nutritious breakfast variety of helpful sources
on the go, or a broccoli which will help aid any
Waldorf salad with a IBS and digestive issues.
colourful sushi bowl for Features include shopping
lunch. Delicious and guides, safe to danger food
time-saving overnight and drink tables, tips to
recipes also feature in treat IBS, tasty low FODMAP
the cookbook including recipes and lists featuring
blueberry chia overnight common high-FODMAP
oats and crunch time foods and low FODMAP
chocolate crispies. alternatives.
11
 COOK
like a pro
Take your cookery to the next
level with our kitchen skills series

12
PART THREE: A miscellany of cookery terms

C
ooking is like alchemy: its about the magic of putting different
ingredients together, using certain techniques, and coming up
with a dish that is somehow much more than the sum of its parts.
As a type of science, cooking has its own language. Sometimes
obvious, other times less clear, its important for any budding chef to
understand some of the fundamental basics of working in the kitchen.
Thats why weve decided to compile a miscellany of some of these
terms. Some of the history and meaning behind these phrases and words
are fascinating, and will hopefully not only help you in the kitchen, but
also bring a new level of enjoyment to your understanding of cuisine.

AL DENTE MEEZ (slang, short for mise-en-place)

The way (and the only
way) to cook pasta.
It literally means to
the tooth and means
the pasta should be
firm, offering slight
resistance to the bite.
The abbreviation meez is thought to have hit the mainstream after chef
and TV presenter Anthony Bourdain used it in his debut non-fiction book
Kitchen Confidental. The book, described as adventures in the culinary
underbelly talks about his fascination with working kitchens - and the
meez is a fundamental part of that.
Mise-en-place essentially means to put in place. It is

M ise-
about having your own little set-up that works for you.
If it is softer than this, For Bourdain, working in a busy professional kitchen,
it is overcooked. that meant having his best knives, little ramekins of salt

BLANCHE
This is to scald something
quickly in boiling water.
The word originates from a
Germanic word meaning white.
After the food is plunged into
boiling water, it is removed, then
submerged in cold running water to
halt the cooking process (known as
shocking). The technique is often
used to preserve the colour and
texture of veggies, as well as prep
them for freezing. It can also be
used to make it easier to remove
the skin - as in food like almonds.
and pepper, the right chopping board, and a secret stash
of clean, dry, tea-towels. en-
place
As a home cook, it could mean setting everything up for
yourself before you start a recipe. Have your equipment
laid out, everything you need to hand. Read through the
whole ingredient list and do your prep before you start.
Does your recipe require you to throw some finely diced veg
into the mix half way through? Chop them
up now so you dont mess the timings
DREDGE up when you have to do it mid-way.
To coat Set up your seasoning around your
board. Make sure your equipment
uncooked is clean and to hand. In other
food in flour, words, be organised and set
everything up in advance.
breadcrumbs,
or cornmeal.

Caramelise
This is heating up sugar until it FLAMB
ROLLING BOIL
This is when boiling liquid
liquefies to become a syrup. This will reaches such a vigorous state,
Dousing large bubbles rise up from the
generally be golden to dark brown.
food in bottom of the pot, giving the
When recipes talk about caramelising
veggies - such as onions - this means alcohol surface a rolling appearance.
A number of recipes will
slowly cooking the onions in oil until and setting call for liquid to reach this
the natural sugars in the veggies have alight, so temperature before ingredients
turned brown. it flames. are added.

13
 Japan means
Originating thefrom
name
'three
blade uses:
allows for a knife,all-purpose
Another unlike
Cooksthe knife this has a adds
A great to knife
the eating
experience.
steak Those in the
Originating from Another all-purpose A great steak knife
means
Japan the 'three
slicing, uses:
dicing,
rocking
name and
action. Cooks
knife, knife
the thisedge
straighter
unlike has aand adds experience.
to theknow Those plain
choose
eating in the
Japan the name knife, unlike the adds to the eating
slicing,'three
means dicing,
mincing. and
Scalloped
uses: straighter
Cooks edge
shallower
knife this and
hasblade,
a knowedged
experience. choose inplain
Those over thethe more
means 'three uses: Cooks knife this has a experience. Those in the
mincing.
slicing, indents
dicing, stop food
Scalloped
and straighter perfect
shallower
edge blade,
andfor slicing, knowedged common
choose over
plaintheserrated
more
slicing, dicing, and straighter edge and know choose plain
indentssticking
mincing. to the blade.
stop food
Scalloped perfect
shallower dicing
blade, and chopping.
for slicing, edgedcommon
overedged knives.
theserrated
more
mincing. Scalloped shallower blade, edged over the more
indents
stickingstop food
to the blade. perfect
dicingforand
slicing,
chopping. common
edgedserrated
knives.

KNIVES: How to hold them,

indents stop food perfect for slicing, common serrated

REDUCE
sticking to the blade. dicing and chopping. edged knives.
STEAK KNIFE
sticking to the blade. SANTOKU KNIFE KITCHEN KNIFE
dicing and chopping. edged knives.

and some cutting techniques

HOLDING TECHNIQUES
Originating from
Japan the name
Another all-purpose
knife, unlike the
A great steak knife
adds to the eating
This means boiling
HOLDINGTECHNIQUES
HOLDING TECHNIQUES means 'three uses: Cooks knife this has a experience. Those in the

HOLDING TECHNIQUES
HOLDING TECHNIQUES
slicing, dicing, and straighter edge and know choose plain
mincing. Scalloped
indents stop food
shallower blade,
perfect for slicing,
edged over the more
common serrated down a sauce or
THE THE HANDLE GRIPGRIP
substance in order to
sticking to the blade. dicing and chopping.
edged knives.
HANDLE
Often
THE
THE HANDLE used
HANDLE by
Often used GRIP beginners,
GRIPthis is the
by beginners,
THEthis
HOLDING TECHNIQUES
Often
most
HANDLE
Often
grip
most
used
is
most

but
by
comfortable
the
used
offers
comfortable
GRIP
most
comfortable
by
beginners,
comfortable
beginners,
Often used by beginners, this is the
grip but offers

little
grip
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by Robert Welch. www.robertwelch.com/signature
14
COMMON CUTTING PROBLEMS
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17
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16
 Italiancuisine

An Italian
harvest
Find a spot for a late lunch and
celebrate the best of the autumn
harvest, Italian style. A long, rambling
meal with homemade ice-cream
for dessert is definitely what the
weekend ordered.

Recipes by Ava Szajna-Hopgood.

shakeguacandroll.com. Follow on @guacandrolluk.
Photography by Will Eckersley (cargocollective.com/
willeck) Follow on Instagram @willeck

17
 Top tip
Store this focaccia in an
airtight container and it will
keep for days, making a perfect
sandwich bread or even
replacing the sourdough
in the panzanella
recipe.
SEA SALT AND THYME FOCACCIA
Serves: 8 with one medium loaf
500g (5 cups) strong white bread
flour, plus extra for dusting
2 tsp salt
7g sachet of fast-action dried yeast
100ml ( cup) olive oil, plus extra
for drizzling
250ml-350ml (1 cups) warm water
Sea salt
Fresh thyme
Dried herbs such as rosemary, thyme
and oregano
1 Lightly dust a large baking tray with
flour, which will become the tray youll
rise and bake your focaccia in.
2 In a large bowl, pour in the flour, salt
and yeast. Then add the olive oil, and
around 250ml of warm water. Focaccia
is a loose dough - as you start to knead,
it should begin to feel gentle and soft -
18
the opposite of a regular bread dough.
3 Knead the dough on a lightly floured
surface for around 10 minutes, adding
a little more water if needed as you
go. The more water you can add, the
lighter the dough will be. To test if it is
ready, cover a finger in flour, and gently
prod the side of the dough. If the dough
springs back, it is ready. If the hole stays
put, knead for a bit longer.
4 When its ready, shape the dough
into a ball and place on the baking tray.
Using the tips of your fingers, gently
push the dough to the edges of the tray
so it is about 2 inches thick. Cover with
well-oiled clingfilm and leave in the
warmest spot you can find for one hour,
or until the dough has doubled in size.
5 Preheat the oven to 200C (Gas Mark
6/400F). When the dough is ready,
uncover from the clingfilm and using
your fingers, press regular little holes in
Per serving:
437 17.4g 2.7g 0.5g 0.2g 8.6g
kcal Fat Saturates Sugars Salt Protein
the dough - this will help you portion
it out when slicing, and also give extra
olive oil and dried herbs a place to
settle, making for even tastier focaccia.
6 Sprinkle sea salt over the dough,
along with a generous glug of olive oil
across its surface, and bake in the oven
for around 25 minutes.
7 Remove from the oven once the
surface is golden brown, and pour
over another glug of olive oil, plus
some sprigs of thyme, and any dried
herbs youd also like sprinkled on top
- rosemary and oregano work really well.
8 Leave to cool, before slicing into
eight chunks, ready to be turned into
the perfect sandwich bread or salad
dressing sponge.
Recipes by Ava Szajna-Hopgood. shakeguacandroll.
com. Follow on @guacandrolluk. Photography by
Will Eckersley (cargocollective.com/willeck)
 Italiancuisine

SPINACH AND LEMON

BLITZED PESTO Per serving:

179 5.5g 0.7g 6.7g 0.7g 5.5g

Makes: one large jar
kcal Fat Saturates Sugars Salt Protein

400g (2 cups) baby spinach

leaves, washed
A big bunch of basil, or roughly
ROASTED BEETROOT AND 5 Bake in the oven for 45 minutes,
two handfuls SOURDOUGH PANZANELLA until the beetroot is cooked all the way
Juice of 1 lemon through.
Salt and pepper Serves: 6
Olive oil 6 While the beetroot is roasting, you can
300g (2 cups) beetroot, various types toast the bread.
1 Add the entire bag of spinach if possible - the heritage varieties
leaves to a food processor, work especially well for extra colour 7 Cut or tear the sourdough into chunks.
followed by the basil, lemon 1 firm orange Using a mixing bowl, toss the bread in
juice, salt and pepper and around Rosemary some olive oil and a little seasoning,
50ml of olive oil. Sea salt and pepper then tip out onto an oven tray. Toast
Four garlic cloves, peel left on in the oven for about ten minutes - be
2 Blitz, then taste for seasoning 3 bay leaves careful to make sure the bread doesnt
and oil - the pesto should be A few sprigs of thyme burn. Once its a dark golden colour,
pourable, so if its still a bit thick, Olive oil remove from the oven and allow to cool.
add in more olive oil. loaf of good quality sourdough
200g (1 cup) ripe tomatoes, various 8 Chop the tomatoes into chunks, and
3 Store in the fridge for up to type if possible again peel and slice the red onion into thin
one week. red onion slithers.

1 Preheat the oven to 200C (Gas Mark 9 When the beetroot is cooked, gently

Top tip
6/400F). peel the skin away, chop into chunks,
and combine with the tomato and red
2 Remove the stalks and wash the onion in a large mixing bowl. Sprinkle
This zesty pesto is great for the
beetroots. in the best of the roasted herbs, and
first weeks of autumn, then add
squash the garlic cloves and add the soft
pine nuts or garlic for a richer
3 Tear off a strip of greaseproof paper. insides to the salad.
flavour when the nights draw in.
Place the washed beetroot in the
Double up on this recipe and give
middle, then peel some chunky strips of 10 Tip in the sourdough, mix through all
an extra jar to a friend when they
orange rind, add the rosemary, sea salt, the ingredients, and leave to settle for
come over - this stuff doesnt
pepper, garlic cloves, bay leaves and about twenty minutes so the bread can
last long once everyones
thyme, and then cover in a good drizzle soak up some of the flavours.
tried a drizzle!
of olive oil.
Per serving: Recipes by Ava Szajna-Hopgood. www.
4 Bring the sides of the paper together shakeguacandroll.com. Follow on @guacandrolluk.
110 9.9g 1.4g 1.7g 0.6g 2.4g Photography by Will Eckersley
to form a parcel, and scrunch the top (www.cargocollective.com/willeck) Follow on
kcal Fat Saturates Sugars Salt Protein
over to secure. Instagram @willeck

19

SWEET POTATO GNOCCHI WITH
SAGE BUTTER AND MUSHROOMS
Serves: 6
For the gnocchi:
900g (30oz) sweet potatoes, washed
and scrubbed
2 tbsp olive oil
teaspoon of salt
300g (2 cups) '00' flour (this may be
labelled as pasta flour in some shops)
Semolina or rice flour for keeping the
pasta in shape
For the sage butter and
mushrooms:
100g ( cup) vegan margarine
Small handful of fresh sage leaves
100g (1 cup) mushrooms, washed
Extra optional toppings:
Capers, chopped parsley, lemon zest
1 Preheat the oven to 200C (Gas Mark
6/400F). With a knife, pierce each sweet
potato four or five times and bake in the
oven for an hour.
20
2 When theyre totally cooked through,
remove from oven and allow to cool
completely.
3 When cool, peel off the skins and
place in a large mixing bowl. Add the oil
and salt, and mash with a fork. Dont
blend or pure, as this will release more
moisture from the potatoes, and you
want this dough to be as dry as possible.
4 Add half the flour to the potatoes and
combine. Turn the dough onto a lightly
floured surface and start to add the
other half, until the dough is smooth
and unsticky. You may not need all the
flour so just keep it on hand for rolling.
5 Cut the dough into thirds and roll each
portion into a rope shape about 1cm
thick. Then cut the ropes into about
2cm pieces - you can use your thumb to
measure, (or a little finger if you have big
hands).
6 Put the prepared gnocchi in a tray
or shallow dish with a sprinkling of
semolina or rice flour. This keeps the
Top tip
Parsley, capers and
lemon zest add flair to this
surprisingly hearty recipe
thats worth spending a
few hours making at
half speed.
pasta from sticking or drying out, but
falls off when boiled so you don't need
to worry about it changing the flavour or
texture of the gnocchi.
7 Let the gnocchi sit while you prepare
the sage butter and mushrooms. In
a saucepan, carefully heat the vegan
margarine until its spitting hot. Gently
add in the sage leaves and allow them
to brown at the edges. Use a fork to
fetch them out of a pan and leave to dry
on some kitchen roll.
8 Keep the butter pan on, and now
gently fry the mushrooms for a few
minutes, so they soak up the sage butter
flavour. Once theyre cooked through,
set aside until serving.
Recipes by Ava Szajna-Hopgood.
shakeguacandroll.com. Follow on @guacandrolluk.
Photography by Will Eckersley
(cargocollective.com/willeck)
Follow on Instagram @willeck
Per serving:
403 16.8g 5.2g 9.1g 0.7g 6.1g
kcal Fat Saturates Sugars Salt Protein
 Italiancuisine

VANILLA AND AGAVE
ICE-CREAM AFFOGATO
Serves: 4
800ml (2 tins) of full-fat coconut milk
100ml ( cup) of agave syrup
or maple syrup
teaspoon salt
2 tbsp cornstarch
1 vanilla pod
Handful of flaked almonds
200ml ( cup) freshly brewed coffee
1 At least 24 hours before you plan to
churn the ice-cream, put the ice-cream
machine's bowl in the freezer to freeze.
2 Pour one half of a tin of coconut milk
into a small bowl and set aside.
3 The rest of the coconut milk goes into
a saucepan with agave and salt. Warm
the mixture on a medium heat, stirring
until the syrup has dissolved.
4 In the small bowl of coconut milk,
whisk in the cornstarch until that
dissolves.
5 Pour the cornstarch mixture into the
heated coconut milk, whisking gently.
6 Now you can increase the heat in the
saucepan. Stir the ice-cream mixture
for another 6 to 8 minutes, until it has
thickened enough to coat the back of a
spoon. Be careful not to allow it to come
to the boil or burn at all.
7 Remove from the heat. Cut the vanilla
pod in half, scrape out the vanilla seeds,
and stir them in.
8 Now you need to chill the base. Pour
into a shallow container, let it cool for
about 20 minutes, then wrap in clingfilm
and place in the fridge for at least
three hours.
9 When youre ready to churn the
ice-cream, remove from the fridge. Re-
assemble your ice-cream maker with
the chilled bowl from the freezer. Pour
the mixture into the machine and churn
until it is roughly the same consistency
as soft-serve ice-cream. This could take
10 to 20 minutes.
10 Pour back into its container and
freeze for at least 4 hours.
11 When youre ready to serve, use a
small frying pan to toast the almonds on
a low heat, and brew the coffee.
12 Bring bowls of the ice-cream to the
table, pour over the coffee into each
portion, then sprinkle over the toasted
almonds. Add a final drizzle of agave
or maple syrup for anyone with a real
sweet tooth.

Top tip
The ice cream uses coconut
milk, but its the vanilla,
coffee and agave that
define the flavour of
the pudding.

Per serving:

480 38.6g 31.0g 19.4g 0.3g 4.2g

kcal Fat Saturates Sugars Salt Protein

Recipes by Ava Szajna-Hopgood. shakeguacandroll.com.

Follow on @guacandrolluk. Photography by Will Eckersley
(cargocollective.com/willeck)

21
22

VIETNAMESE LENTIL TACOS
Corn tortillas (2-3 per person)
Leaves from 5 sprigs fresh mint
2 grated carrots
5 chopped spring onions (scallions)
3 thinly sliced mini cucumbers (or 1
regular)
425g (15oz/3 cans) cooked black
lentils
1 bunch thinly sliced radishes
For the toppings:
Non-dairy sour cream (Tescos
makes an own brand version)
3 mashed avocados
Sriracha hot sauce
Lime wedges
Coarse salt
Lighterbites
1 Drain the lentils and heat in a pan
for 3-5 minutes with a pinch of salt,
pepper, garlic powder and Sriracha.
(You can use any kind of lentils, dry
or canned).
2 Wrap tortillas in foil and warm in the
oven (separate into packs of about
6). Carrots, spring onions (scallions),
cucumbers, radishes and limes can all
be prepared in advance and stored in
the fridge.
3 Serve items in bowls so guests can
make their own tacos.
Recipe from The Forest Feast Gatherings by Erin
Gleeson, published by Abrams (out September
27, 21.99) Photography 2016 by Erin Gleeson
23
 POLENTA PIZZAS
Makes: Approx. 24 mini pizzas
2 red onions
3 tbsp olive oil
Pinch of salt
35g ( cup) marinated sun-dried
tomatoes
510g (18oz/2 tubes) of precooked
polenta
120ml ( cup) marinara
60g ( cup) chopped walnuts
Vegan cheese (optional)
1 Thinly slice the onions and cook walnuts. Add vegan cheese if required.
in a pan with 3 tablespoons olive oil
and a pinch of salt on medium-low. 3 Bake at 190C (Gas Mark5/375F) for
Keep covered and stir occasionally for 15 min, or until hot.
about 25 minutes, or until very soft and
golden. Chop up and stir in 35g ( cup) Recipe from The Forest Feast Gatherings by Erin
Gleeson, published by Abrams (out September 27,
marinated sun-dried tomatoes. 21.99) Photography 2016 by Erin Gleeson
2 Slice 2 tubes worth of precooked
polenta into rounds. Lay polenta out
on an oiled baking sheet and top each
one with 1 teaspoon of marinara, 1
tablespoon caramelised onion mixture
and about one teaspoon chopped

24
 Lighterbites
CRISPY KALE WITH PAPRIKA AND TRUFFLE SALT

2 bunches kale
2 tbsp olive oil
1 tsp smoked paprika
tsp truffle salt

1 Chop the kale into 1-in (2.5cm) pieces (remove thick stem ends).

2 Spread kale out on two baking sheets and sprinkle with 2 tablespoons olive oil,
1 teaspoon smoked paprika and teaspoon of truffle salt. The less the pieces
overlap, the crunchier they will be. Overlap if you prefer the contrast of having
some pieces softer.

3 Roast at 220C (Gas Mark 7/425F) for 5-8 min, or until bright green with charred
tips (watch closely).

4 Serve immediately to maintain crispiness.

Recipe from The Forest Feast Gatherings by Erin Gleeson, published by Abrams (out September 27,
21.99) Photography 2016 by Erin Gleeson

Per serving:

91 7.7g 1.1g 1.2g 0.7g 3.2g

kcal Fat Saturates Sugars Salt Protein

27
 Nutritionist's
Notebook:
Mor i n g a
I
s moringa a wonderfood or
should you spend your money
on something else?
THE DRUMSTICK TREE
Moringa (moringa oleifera), also
known as drumstick tree, is a tree
native to northwest India now grown
widely in tropical and subtropical
areas. Its usually the leaves and seed
pods - which resemble drumsticks -
that are eaten but it has several other
uses, for example as a medicinal
plant, as a cosmetic ingredient or for
water purification. Moringa trees are
also grown in many places to stabilise
soil and reduce erosion.
Moringa grows fast and tolerates
drought, which is why its been a part
of traditional diets for millennia.
26
It thrives in sunny and warm
places but cannot endure freezing
temperatures so its cultivation is
limited to certain geographic regions
such as India, Thailand, Philippines,
Indonesia, Central America, the
Caribbean, northern parts of Africa,
South America, and Oceania among
others.
The leaves are the most nutritious
part of the plant. They are a good
source of antioxidants, B vitamins,
vitamin C, beta-carotene (vitamin A),
vitamin K, calcium, iron, manganese,
protein and other essential nutrients.
Some of the calcium in moringa
leaves is bound as crystals of calcium
oxalate but its only a fraction so
moringa is still considered a good
source of calcium.
Fresh leaves are traditionally used
in curries, soups, pakoras and salads
whilst the seed pods are boiled and
eaten directly. Other parts of moringa
such as bark and flowers, tend to be
used more as medicinal and cosmetic
ingredients, and are not safe for
consumption.
LEAF POWDER
For the purposes of export, moringa
leaves are dried and crushed into
a powder. Its this leaf powder
thats now sold in the UK by many
companies and added into a number
of products. You can buy moringa
leaf powder in pouches or, as a
supplement, in capsules.
Moringa is truly a good source
of nutrients, although the specific
amounts of these depend on the
variety and where the tree is
grown. Moringa leaf powder is a
great nutrition boost when added
to smoothies, soups, and stews. The
powerful antioxidants in it can also
help regulate blood sugar and reduce
inflammation.
On the other hand, the amount of
moringa powder in supplements is
not high enough to justify the usually
steep price so youre better off buying
a pouch of the powder and adding it
 Nutrients in moringa Per Per Recommended intake
leaf powder 100g 5g (adults)

Fat 2.3-6.7g 0.1-0.4g 70g

Saturated fat 0.6-1.8g 0.03-0.09g 20g (max)

Carbohydrates 19.2-38g 1-1.9g 260g

Of which sugars 0.8-14.7g 0.04-0.7g 90g

Fibre 19-49g 1-2.5g 24g

Protein 23-27g 1.2-1.4g 50g

Vitamin A 5.5-16.3mg 0.3-0.8mg 0.6-0.7mg

Vitamin E 20-113mg 1-5.7mg 3-4mg

to your meals. Vitamin B1 (Thiamine) 0.17-2.6mg 0.01-0.13mg 0.8-1mg

You might have seen flashy
comparisons showing that gram per
gram moringa has more of the above
nutrients than most other foods but
beware - these comparisons dont
take into consideration how much
of the food you actually eat. So even
though moringa is very nutritious,
youre not likely to eat 100 grams of
the powder in one sitting whilst you
easily eat 100 grams and more of
fresh foods.
If your diet is fairly healthy and
you eat a variety of unprocessed,
wholesome foods, youre likely
getting all the important nutrients
and might not need any additions,
powdered or not. However, if you
feel a bit guilty because your diet is
not exactly the best or dont want to
worry too much about your calcium
and iron intake, it might be worth
getting some moringa powder to
top up on important nutrients. Bear
in mind that its not a magic bullet
though, so having a spoonful of this
green powder cant undo the damage
of a long-term poor diet.
Vitamin B2 (Riboflavin) 0.9-20.5mg 0.05-1mg 1.1-1.3mg
Vitamin B6 1.6mg 0.08mg 1.2-1.4mg
Vitamin C 5.2-17.3mg 0.26-0.87 40mg
Potassium 1,140-1,810mg 57-91mg 3,500mg
Calcium 1,620-2,380mg 81-119mg 700mg
Magnesium 368-718mg 18.4-36mg 270-300mg
Iron 28-65mg 1.4-3.2mg 8.7-14.8mg
Zinc 2-3.3mg 0.1-0.2mg 7-9.5mg
WORD OF CAUTION moment, there isnt enough
information and data to support this.
The root and its extracts are toxic
and can cause paralysis and even WHAT'S THE TAKE HOME
death. If youre pregnant or trying
MESSAGE?
to conceive, strictly avoid moringa
root, bark or flowers, all of which can Moringa might be a welcome top-up
act as a contraceptive and can also to your diet but take caution if youre
make the uterus contract and cause pregnant (or trying to be). If you
miscarriage. Taking moringa leaves want to try and experiment with it,
or leaf powder during pregnancy go for the leaf powder, not
is probably safe in small doses supplements and try stirring or
but there isnt enough scientific mixing it into your drinks or dishes -
information to confirm this. about a heaped teaspoon per portion.
There have also been claims that Moringa truly is a miracle tree but
moringa leaves can help increase mainly for people in countries where
milk production in new mothers its grown and where its one of the
but at the staple food ingredients. Powdered
moringa can have many benefits
but dont let it break your bank.

By Veronika
Powell, MSc, Viva!
Find out more at
vivahealth.org.uk

27
 Miracle
moringa
Want to try this food but not sure
how? Try our recipes

PINEAPPLE AND MORINGA

SMOOTHIE
100g ( cup) pineapple
1 tbsp moringa powder
250ml (1 cup) coconut water
1 cup ice

Combine all ingredients in

a blender until smooth.

28
MORINGA MUFFINS
200g (1 cups) plain (all purpose) flour
1 tsp baking soda
1 tsp baking powder
4 medium (2 cups) mashed very
ripe bananas
3 tbsp oil
50g ( cup) light brown sugar
110g ( cup) white granulated sugar
1 tsp pure vanilla extract
30g ( cup) chopped walnuts
1 tbsp moringa powder
1 Preheat the oven to 190C (Gas Mark 5 Lastly fold in chopped walnuts and
5/375F) or for at least 10 minutes, divide the batter into your muffin tin (it
grease muffin tin with oil. should make 12 cakes). Bake for 24-25
minutes.
2 In a bowl mix plain flour, baking soda,
baking powder and moringa powder. 6 Let the muffins cool down for 5
minutes in the pan. Then remove
3 In a separate bowl, mash the bananas, them and place on a wire rack to cool
add oil, and beat together well. Add completely.
brown sugar and white sugar and beat
again until all sugar is dissolved. Per serving:
265 6.5g 0.8g 28.1g 0.2g 3.6g
4 Add vanilla extract and dry
kcal Fat Saturates Sugars Salt Protein
ingredients, mix well.
29
 a m
Crge gie y
ve soup
COV ER
R ECIPE

Per serving:

507 36.1g 6.7g 10.2g 2.2g 19g

kcal Fat Saturates Sugars Salt Protein

30
 Lighterbites
MAKE IT YOURS CREAMY
VEGGIE SOUP
This recipe will arm you with the
delicious knowledge of how to make
'creamy' vegan soups. You can call yours
broccoli and cheddar, cream of veggie,
veggie chowder...you pick. The concept
is the same and you can vary the
vegetables used in here. You can also go
for a frozen veggie mix for a faster recipe.

Serves: 3

30ml (2 tbsp) grapeseed or olive oil

1 onion, chopped
2 cloves garlic, minced
950 ml (4 cups) vegetable stock
Salt and freshly ground black pepper
1 medium carrot, chopped
200g (2 cups) broccoli florets, chopped
1 stalk celery, chopped OR
390g (3 cups) frozen mixed
vegetables, thawed
140g (1 cup) raw cashews
25g (3 tbsp) nutritional yeast
3g (1 tsp) garlic powder

1 Heat the oil in a medium pot over

medium heat, then add the onion and
garlic. Cook, stirring for 5 minutes, or
until the onion changes colour. Add the
veggies and cook for a minute (cook for
a little longer if using frozen veggies).

2 Add the vegetable stock, stir and bring

to boil. Add salt and pepper to taste,
lower the heat to medium-low and
simmer until the vegetables are tender,
20 to 25 minutes.

3 In the meantime, blend all the cream

ingredients, plus 235ml (1 cup) of water,
in a high-speed blender. When the
veggies are done, slowly add the cream
mixture while stirring. Alternatively (if
you dont want any texture but prefer a
silky smooth soup), you can leave the
blended cream mixture in the blender,
add the cooked vegetable mixture and
blend again. Adjust for salt and let cook
for another 3 to 5 minutes.

4 Serving suggestion: In a large, crusty

roll. Scoop out the bread's centre and
pour in your soup.
Recipe reprinted from Easy Vegan Breakfasts &
Lunches by Mayer Sozer with the permission of
Page Street Publishing. Photography by Maya Sozer

31
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32
 Super
bowl Enjoy a riot of flavours
with these tasty recipes

Top tip
To make garlic oil, place 8 cloves of
garlic and 115 ml ( cup) olive oil
Per serving: in a small saucepan over medium-
187 10.1g 1.1g 0.4g 0.6g 7.8g
low heat and cook for 5 minutes.
Strain the oil, transfer to a
kcal Fat Saturates Sugars Salt Protein
sealable bottle or jar,
Vegan Bowl Attack: More than 100 One-Dish Meals Packed and refrigerate.
with Plant-Based Power by Jackie Sobon (Fair Winds Press,
14.99), is out now. Photography by Jackie Sobon

34

WHITE BEAN GARLIC BISQUE
If you need a luxurious soup that is
incredibly easy to whip up but is perfect
for a classy dinner, youve found it right
here. Creamy and bold with roasted
garlic flavour, and protein-packed to
boot, this bisque is sure to impress.
Serves: 2
For the soup:
1 head of garlic
Olive oil, for drizzling
235ml (1 cup) gluten-free
vegetable broth
425g (15 ounces, or 1 can) white
beans, such as great northern, navy,
or cannellini, rinsed and drained
35g ( cup) pine nuts
115ml ( cup) unsweetened
soya-free non-dairy milk
tsp salt
tsp freshly ground white pepper
Pinch of ground nutmeg
For the garnish:
Garlic olive oil, for drizzling
8 sprigs of fresh thyme or oregano
20g (2 tbsp) pine nuts, toasted
1 Preheat the oven to 180C (Gas Mark
4/350F).
2 Cut off the top 1.5 cm ( inch) of the
head of garlic, exposing a little of each
clove, and then coat the tops with a thin
layer of olive oil. Wrap the entire head in
tin foil, place it on a small baking sheet,
and roast for 30 to 45 minutes until the
cloves are soft.
3 Let the garlic cool until you can
handle it and then peel off the foil and
squeeze the soft garlic out of the peels
and into a blender. Add the remaining
soup ingredients to the blender, pure
until very smooth, and transfer to a pot.
4 Warm the soup over medium heat
until it starts to simmer and then
simmer for 5 to 10 minutes, stirring
occasionally.
5 Divide soup between 2 bowls. Garnish
with a light drizzle of garlic olive oil,
sprigs of thyme, and toasted pine nuts.
Serve immediately.
FISH TACO BOWL
Serves: 4
For the cabbage slaw:
70g (1 cup) shredded red cabbage
70g (1 cup) shredded green cabbage
110g (1 cup) grated carrot
60g ( cup) vegan mayonnaise
1 tsp white vinegar
For the pico de gallo:
90g ( cup) diced tomato
55g ( cup) diced red onion
A sprinkle of minced fresh coriander
6g (1 tbsp) minced fresh
jalapeo (optional)
tsp lime juice
Salt and freshly ground black
pepper, to taste
For the 'fish':
400g (2 cans or 14 ounces) hearts
of palm (see glossary on p83), drained
2 tsp lime juice
tsp dulse seaweed flakes
Pinch of salt
For the assembly:
4 small corn tortillas, cut into strips
4g ( cup) loosely packed fresh
coriander/cilantro leaves
11g (2 tbsp) sliced fresh jalapeo
8 lime wedges
Per serving:
104 2.1g 0.2g
kcal Fat Saturates
Lighterbites
To make the cabbage slaw:
Place all the ingredients in a bowl,
stir together until combined, then
refrigerate for 20 minutes.
To make the pico de gallo:
Place all the ingredients in a bowl,
stir together until combined, then
refrigerate for 20 minutes.
To make the 'fish':
Preheat the oven to 175C (Gas Mark 4
/350F) and coat a baking sheet with
a thin layer of oil or nonstick cooking
spray. In a mixing bowl, using two forks
or your hands, pull apart the hearts of
palm until they appear shredded. Stir in
the lime juice, dulse flakes, and salt until
combined and then spread the mixture
out on the baking sheet in a single
layer. Bake for 12 to 15 minutes until the
edges start to turn golden brown.
To assemble:
While the 'fish' is baking, place the
tortilla strips on a baking sheet, brush
with a thin layer of oil, and sprinkle with
salt. Bake for 10 to 12 minutes until
crispy. Divide the slaw, pico de gallo,
'fish,' and tortillas among 4 shallow
bowls, arranging the components
in quadrants. Nestle the coriander,
jalapeo, and lime wedges in with the
8.0g 0.2g 2.5g
tortilla strips. Serve immediately.
Sugars Salt Protein
35
 Lighterbites

REALLY GREEN SUPER-FOOD BUDDHA BOWL
Creating the perfect buddha bowl means getting
a good balance of flavours and textures. This one has
toasty roasted chickpeas and broccoli with fresh carrot,
mixed leaves and a zingy dressing of lemon and tahini.
1 Heat the oven to 200C (Gas Mark 6/400F). Drain the
chickpeas and spread them over a large oven tray. Divide
the broccoli into small florets, toss those onto the baking
tray too and drizzle with the sesame oil and sprinkle with
cayenne and a good pinch of salt. Shake the pan to coat
everything and roast for 15 minutes.

Serves: 2 2 Meanwhile, divide the carrot and leaves between two

Preparation time: 10 minutes bowls, then make the dressing.
Cooking time: 15 minutes
3 In a small bowl, mix together the lemon juice, tahini,
1 240g tin (2cups) chickpeas, drained garlic powder and enough water to make it a drizzly
120g ( cup) broccoli consistency. Stir in the sesame seeds and season to taste
1tbsp sesame oil with salt and pepper.
tsp cayenne pepper
1 pinch of sea salt 4 Once the chickpeas and broccoli are toasty, pile those
1 medium carrot, grated into the bowls along with the leaves and carrot, then
1 bag mixed salad drizzle over the dressing adding some parsley leaves as
Juice of half a lemon
you go.
2 tbsp tahini
tsp garlic powder Per serving:
2tsp sesame seeds
Sea salt and freshly ground black pepper 209 9.7g 1.5g 5g 0.1g

Leaves from 4 stalks parsley kcal Fat Saturates Sugars Salt

Top tip
Great to take to
work as a pack
lunch too.

Recipe from makemoreofsalad.com

36
37
 PERFECT SIDES
These tasty plates can complement any main

Vegan Bowl Attack: More than 100 One-Dish Meals Packed with
Plant-Based Power by Jackie Sobon (Fair Winds Press, 14.99), is
out now. Photography by Jackie Sobon

38

CRISPY PORTOBELLO STRIPS
This is a whole other tier of crispy
veggie that everyone must try. Dipped in
vegan ranch dressing or marinara sauce
it's extra tasty.
Serves: 4
Mild-flavoured cooking oil, for frying
225g ( lb) Portobello mushrooms
30g ( cup) plus 1 tbsp (8g) chickpea
flour
50g ( cup) cornmeal
40g ( cup) gluten-free panko
bread crumbs
tsp onion powder
tsp salt
tsp dried thyme
Pinch of freshly ground black pepper
235ml (1 cup) unsweetened soya-free
non-dairy milk (nut-free, if necessary)
quicky marinara sauce and/or irresistible
ranch dressing for dipping (forgo the
ranch dressing if nut-free is necessary)
1 Heat 2.5 cm (1 inch) of mild-flavoured
cooking oil in a cast-iron frying pan over
medium heat to 190C (375F).
2 Slice the portobello mushrooms into
1.2 cm ( inch) wide strips. Dust the strips
with the 1 tablespoon (10g) chickpea
flour.
3 In a large bowl, whisk together the
remaining 30g ( cup) chickpea flour,
cornmeal, panko bread crumbs, onion
powder, salt, thyme, and black pepper.
Stir in the soya-free non-dairy milk until
combined, with no dry pockets.
4 Carefully dunk a few of the portobello
strips into the breading mixture,
coating them fully but letting the excess
drip off. Place in the hot oil, being
careful not to overcrowd the pan, and fry
for 4 minutes. Flip and fry for an
additional 3 minutes or until golden
brown.
5 Remove the mushrooms with a slotted
spoon and lay them on a paper
towel-lined plate to drain. Repeat the
dunking and frying process until all
the mushroom strips have been fried.
6 Serve hot with the marinara sauce or
irresistible ranch dressing.
Lighterbites
Quicky marinara sauce
Makes: 420g (About 1 cups)
14.5oz (410g/1 can) tomato sauce
tsp dried Italian seasoning
tsp onion powder
tsp garlic powder
Pinch of crushed red pepper flakes
Salt, to taste
1 Place all the ingredients in a small saucepan and bring to a simmer over
medium heat. Cook for 5 minutes or until hot and thickened slightly.
2 Use immediately or transfer to an airtight container and store in the
fridge for up to 2 weeks.
3 If your marinara is too acidic for your tastes, stir in teaspoon organic cane
sugar along with the herbs and spices.
Irresistible ranch dressing
This ranch recipe is a clear winner. It has the perfect balance of creaminess,
seasoning, and tang, and it pretty much goes with everything.
Makes: 368g (1 cups)
140g (1 cup) raw cashews, soaked in warm water for 30 minutes
160ml ( cup) unsweetened soy-free nondairy milk
60ml ( cup) water
28ml (2 tbsp) white vinegar
15ml (1 tbsp) lemon juice
1 tsp onion powder
1 tsp salt, or to taste
1 tsp garlic powder
1 tsp dried parsley
tsp agave nectar
tsp freshly ground black pepper
tsp dried dill
1 Drain and rinse the cashews and place them in a blender along with the
remaining ingredients. Blend until completely smooth. Add more water if
the dressing is too thick since it will continue to thicken in the fridge.
2 Transfer to an airtight container and store in the refrigerator for up to 2 weeks.
39
 ROASTED RADISHES WITH
GARLIC AND ROSEMARY
A beautifully mellow and
fragrant dish, ideal as a side.
This dish is also a healthy low-gi
alternative to roast potatoes.
Serves: 4 as a side
Preparation time: 10 minutes
Cooking time: 20 minutes
40
800g (28oz) radishes, topped and
tailed
6 cloves of garlic, sliced
Small bunch of rosemary, stalk
removed
4 tbsp extra virgin olive oil
Salt and pepper
1 Preheat your oven to 200C
(Gas Mark 6/400F)
2 Put all the ingredients into a
medium sized ovenproof dish,
mix well and season with salt and
pepper.
3 Place in the oven for 20 minutes
or until slightly caramelised.
4 Serve at once
Recipe from lovethecrunch.com
Cals 123, Sugar 3.6g, Fat 11.4g,
Saturated Fat 1.8g, Salt 0.1g
 Lighterbites

ROAST SHALLOTS WITH
PENNONI RIGATI, CHARGRILLED
BUTTERNUT SQUASH AND
PUMPKIN SEEDS
Serves: 4
Preparation time: 25 minutes
Cooking time: 20 minutes
1 small butternut squash
Olive oil
20 small round shallots
300g (10oz) pennoni rigati
or penne pasta
50g ( cup) pumpkin seeds
1 chilli
6 tbsp water
Knob of dairy free butter
1 sprig of rosemary, chopped
Vegan parmesan cheese (optional)
1 Peel and cut the squash into 2.5cm/1
inch cubes or similar sized pieces.
Season the squash with salt and pepper.
Drizzle over a little olive oil then saut
for 5 minutes in a non-stick hot pan until
coloured on the outside.
2 Peel the shallots and add to the
squash in the non-stick pan. When
they are both cooked remove from the
pan and set aside on a plate lined with
kitchen paper.
3 Cook the pasta in a large pan of
boiling salted water. When cooked,
drain. Toast the pumpkin seeds in the
oven at 180C (Gas Mark 4/350F), for 5
minutes.
4 Add a quarter of the cooked squash
pan the shallots were in and cook a little
bit more until it almost starts to break
down. Add a knob of dairy-free butter
as this will form the sauce. Add the
chopped rosemary, mix, and then add
the cooked squash and the shallots.
5 Mix in the hot cooked pasta. Check the
seasoning and serve in hot bowls. Grate
or shave over the vegan parmesan, if
desired. Finish with fresh rocket leaves
and a little olive oil.
Recipe devised by Chef Paul Collins. ukshallot.com
Per serving:
498 16.8g 3.2g 9.4g 0.1g 16g

Rocket, for dressing with the chilli and the water to the same
kcal Fat Saturates Sugars Salt Protein

41
 Au t u m n a l
treats
Embrace the season with these traditional flavours

Per serving:

128 1.4g 0.5g 1.7g 0.3g 4.6g

kcal Fat Saturates Sugars Salt Protein

42
 Halloweenfeast
PUMPKIN RISOTTO WITH SAGE

Serves: 4

Pumpkin risotto
280g (1 cups) rice
625g (22oz) pumpkin flesh
1 medium onion
1 tbsp vegan butter/margarine
700ml (3 cups) of vegetable stock
50g nutritional yeast
Sage leaves to garnish
Salt and pepper to taste

1 Preheat oven to 180C (Gas Mark

4/350F).

2 Finely dice the scooped out pumpkin

flesh, wrap in foil, and cook in the oven
for 30-40 minutes at 180C (Gas Mark
4/350F.

3 Finely chop the onion and saut in the

butter/margarine. Add the rice and cook
gently until translucent, gradually add
the vegetable stock, stirring frequently.

4 The rice should be cooked when it has

taken up all the stock (about 30 minutes
cooking time). 10 minutes before the
end of the cooking time, carefully stir
in the cooked pumpkin, then mix in the
rest of the butter and nutritional yeast.
Season to taste with salt and pepper.

5 Place the halved pumpkin upside

down on a greased baking sheet and
bake at 120C (Gas Mark 1/ 250F) for
15 minutes until warmed through.

6 Serve the risotto in the hollowed-out

pumpkin and garnish with sage leaves.

PUMPKIN SMOOTHIE Pinch of sea salt

360ml (1 cups) unsweetened
almond milk
70g ( cup) soaked unsalted cashews
30g ( cup) soaked oats
255g (1 cup) canned pumpkin
2 tbsp maple syrup
1 tsp vanilla extract
1 tsp ground cinnamon
tsp ground nutmeg
1 medium sized frozen sliced banana
125g (1 cup) ice cubes
1 Add all the ingredients into the
blender (except the ice) and pulse on
high for 30 to 60 seconds until smooth
and creamy.
2 Add the ice and blast for about
10 seconds, until chilled.

43
 CREAMY PUMPKIN SOUP
1 tbsp olive oil
onion
pumpkin
4 cloves garlic
1 tbsp fresh rosemary
1litre (4 cups) vegetable broth
250 ml (1 cup) coconut milk
Pumpkin seeds, soya cream, and chilli
flakes for decoration
1 Heat oil in pan over medium heat.
Add chopped onion and cook for a
few minutes until translucent. Add
pumpkin and garlic and cook for a few
more minutes.
2 Add rosemary and vegetable broth
then bring to a boil, reduce heat to low
and simmer until pumpkin is soft and
cooked through.
3 Puree soup in a blender and return
to the pot. Add coconut milk and
cook for a minute or two. Add salt and
pepper to taste
4 Top with swirl of soya cream and
a sprinkle of pumpkin seeds and chilli
flakes.

Per serving:

87 7.4g 5.2g 2.2g 0.8g 1.2g

kcal Fat Saturates Sugars Salt Protein

44
 Halloweenfeast

TAFFY APPLE water. Stir until smooth. Bring to the

boil and cook for 10 to 15 minutes,
8 firm apples then take off the heat and stir in the
8 chopsticks vanilla extract.
1 tbsp vegan butter
300g (1 cups) brown sugar 3 Dip the apples in the caramel, using
60ml ( cup) agave the chopsticks, until completely
4 tbsp water coated. For nutty taffy apples, let the
tsp vanilla extract caramel harden a bit, then roll the
apple in chopped nuts.
1 Wash and dry the apples to remove
the wax. Push chopsticks through the 4 Place on the baking tray and
core. Grease a baking tray. refrigerate for 2 hours.

2 Melt the vegan butter in a saucepan.

Add the brown sugar, agave, and

47
 Vegan
bakery
Breaking bread becomes even more
special with these beautiful bakes

Recipe by Mark Woods from Slow Dough:

Real Bread Chris Young 2016 published by
Nourish Books, London, Hardback 20.00.
Photography by Victoria Harley

46

POTATO, ROSEMARY AND
CRACKED PEPPER FOCACCIA
Makes: 1 loaf
Preparation time: 36 hours
For the dough:
50g (3 tbsp) white sourdough starter
150g (1 cup) white bread flour
150g (1 cup plus 2 tbsp) 00 bread flour
150g ( cup) water
50g (3 tbsp) olive oil, plus a
little extra for greasing and brushing
For the topping:
300g (2 cups) baby new potatoes
5cm (2in) sprig of rosemary
15-20 pairs of rosemary leaves
Coarse sea salt flakes
Freshly ground black pepper
1 Mix all of the dough ingredients together
thoroughly. Cover and leave to rest for
10-15 minutes.
2 Knead the dough until smooth and
stretchy. Cover and leave to prove at room
temperature for 1-2 hours.
3 Meanwhile, cook the potatoes and sprig
of rosemary in a pan of boiling water for
10-15 minutes until the potatoes are soft.
Drain, leave to cool and cut each potato in
half, discarding the rosemary.
4 Grease a large baking sheet (flat or with
sides up to 3cm/1in high) lightly with
olive oil.
5 Turn the dough out onto a lightly floured
or oiled work surface and shape into a
rectangle about 2cm/in thick, to fit the
baking sheet. You may find it easier to do
this in two stages, leaving the dough to
relax for 5-10 minutes in between.
6 Place the dough on the baking sheet
and brush lightly with olive oil. Cover and
leave to prove at room temperature for
23 hours.
7 Heat the oven to 230C (Gas Mark
8/450F). Push the potato pieces cut-side
down into the dough, jab small holes
into the dough and push in the rosemary,
sprinkle with salt flakes and black pepper.
Bake for 15-20 minutes/until light golden
brown. Serve when just cool.
Recipe by Laura Bullock from Slow Dough: Real Bread
Chris Young 2016 published by Nourish Books, London,
Hardback 20.00. Photography by Victoria Harley
BEETROOT SOURDOUGH
The beetroot lends the white
crumb an unusual burgundy colour;
a simple variation would be to replace
the beetroot with grated carrot or
parsnip, which will give an orange or
creamy fleck to the crumb, depending
on the vegetable used.
Makes: 2 small loaves
Preparation time: 23 hours
Baking time: 20-25 minutes each loaf
430g (15oz/3 cups) white bread flour
100g (3oz/scant cup) white
sourdough starter
8g (1 tsp) fine table salt
250g (9oz/1 cup plus 1 tbsp) water
330g (11oz/scant 2 cups) peeled
raw grated beetroot
1 Mix the flour, sourdough starter,
salt and most of the water together
thoroughly. If the dough is too stiff,
add more of the water. Knead the
dough until smooth and stretchy, then
cover and leave to rest for 10 minutes.
2 Flatten the dough out to form a
rectangle. Scatter the beetroot over it
Family
and knead in until distributed evenly.
The dough will be very soft and sticky.
Shape into a ball, cover and leave to
rest for 30 minutes.
3 Give the dough a single fold and rest
for a further 30 minutes, then fold and
rest for 30 minutes twice more.
4 Dust two 500g (1lb) proving baskets
with flour. Divide the dough into 2
equal pieces and shape to fit the
baskets. Place the dough in the
baskets seam-side up, cover and
leave to prove in the refrigerator for 12
hours overnight.
5 Heat the oven to 250C (Gas Mark
9/480F), or as high as your oven will
go, with a baking stone or baking
sheet in place. Turn one piece of
dough out of its basket onto a floured
peel and slash the top, then slide it
onto the stone. Bake for 20 minutes.
Repeat with the remaining piece of
dough.
Recipe by Laura Bullock from Slow Dough:
Real Bread Chris Young 2016 published by
Nourish Books, London, Hardback 20.00.
Photography by Victoria Harley
47
 ROASTED PUMPKIN
SOURDOUGH
The pumpkin or squash needs to
be a firm-fleshed variety, rather than
one of the big, woolly types best suited
to Halloween lanterns. Adding some
pumpkin seeds gives extra texture, for
the perfect loaf.

Makes: 2 large loaves

Preparation time: 2 days plus 2 hours
Baking time: 4550 minutes

For the pre-ferment & pumpkin:

5g/1 tsp white sourdough starter
100g/3oz/ cup minus tbsp
white bread flour
15g/1 tbsp wholemeal/wholewheat
bread flour
115g/4oz/ cup water, at room
temperature
1 small pumpkin or squash
vegetable oil, for brushing and
greasing
Salt flakes
Thyme sprigs

For the dough:

310g/11oz/1 cups plus 1 tbsp water,
at room temperature
450g/1lb/ 3 cups white bread flour
30g/1oz/scant 3 tbsp wholemeal/
wholewheat bread flour
12g/2 tsp fine/table salt
100g/3oz/ cup shelled pumpkin
seeds, lightly toasted
1 Mix the starter, both flours and the
water for the pre-ferment together
thoroughly, cover and leave at room
temperature for 16-18 hours (typically
overnight).
2 Heat the oven to 180C (Gas Mark
4/160C fan/350F). Cut the pumpkin in
half, scoop out the seeds and rub the
flesh with oil and salt. Place the thyme
stalks into the cavities of the pumpkin,
put them cut-side down onto a greased
baking sheet and roast for 1-2 hours,
or until the pumpkin flesh is soft and
has some caramelisation. Leave to cool
completely, then scoop the pumpkin
flesh out in large chunks, reserving
200g/7oz of it and discarding the skin.
3 Next day, thoroughly mix the pre-
ferment with the water and both flours
for the dough. Cover and leave to rest
for 30-60 minutes. Add the salt and
knead for 2-4 minutes, then add the
pumpkin flesh and seeds, scrunching
them into the dough with wetted hands.
Cover and leave to prove for 1 hour.
floured peel one at a time, then slide
4 Turn the dough out onto the work
surface and give it a single fold, return
it to the bowl, cover and prove for a
further 1 hour, or until the dough is light,
bubbling and doubled in size.
5 Turn the dough onto the work surface,
divide it into 2 equal-size pieces and
shape into balls. Flour 2 proving baskets
and place the dough in them, seam-
side up. Cover and leave to prove in the
refrigerator overnight, taking them out
1-2 hours before baking.
6 Heat the oven to 250C (Gas Mark
9/230C fan/480F), or as high as it will
go, with a baking stone or baking sheet
in place. Turn the loaves out onto a
them onto the baking stone. Bake for
15 minutes, then turn the oven down
to 200C (Gas Mark 6/180C fan/400F),
and continue to bake for another 30-35
minutes.
Recipe by Michael Fahy from Slow Dough: Real
Bread Chris Young 2016 published by Nourish
Books, London, Hardback 20.00. Photography
by Victoria Harley

48
51
 Say cheeese!
These plant-based recipes
prove there is life after cheese

Did you know?

*Lactofermented tofu which
is also known as tofu misozuke
is basically miso-cured, aged
tofu. It is a traditional Japanese
delicacy and can be purchased
online. A good resource for
making your own can be
found at rauom.com

Recipes courtesy of The Best Homemade Vegan Cheese

& Ice Cream Recipes by Marie Lafort 2016
www.robertrose.ca Reprinted with publisher permission.
Available where books are sold. Images by Marie Lafort

50
 Family
CHEESE WITH FIGS
AND WALNUTS
The combination of cashew,
tempeh and lactofermented tofu gives
an interesting flavour to this mild
but characterful cheese - an original
combination but already almost a
classic, to be made with green figs in
summer or with black figs in autumn.

Makes: 4 servings
Needed: hand blender, flat-bottomed
bowl or metal ring, lined with plastic wrap

100g (3oz) raw cashews

150g (5oz) drained lactofermented*
tofu marinated in tamari, crumbled
50g (1 oz) plain tempeh,
crumbled
15ml (1 tbsp) onion powder
5ml (1 tsp) salt
70ml(4 tbsp) melted odourless
coconut oil
45ml (3 tbsp) freshly squeezed lemon
juice
15ml (1tbsp) white miso
37g (2 tbsp) finely chopped
walnuts
2 fresh figs, finely chopped
2 fresh figs, cut into wedges
(optional)

1 Place cashews in a bowl, cover with

water and let soak in a cool place for 4
to 12 hours.
2 Drain off water and transfer cashews
to a tall cup. Add tofu, tempeh, onion
powder, salt, coconut oil, lemon juice
and miso. Using an immersion blender,
blend until smooth. Add walnuts and
figs, then gently mix with a fork.
3 Pack cheese tightly into prepared
bowl or ring on a baking sheet.
Refrigerate for 30 minutes or until set,
then turn out onto a plate.
4 Serve immediately on toasted whole
wheat bread, with a few slices of fried
figs and a salad of lambs lettuce, apple,
grapes, walnut oil and balsamic vinegar.
Or store, covered, in the refrigerator for
up to 3 days. Garnish with fig wedges
just before serving, if desired.
CHEESE WITH OLIVES
AND ROSEMARY
There is a touch of Provence about
this drained soft cheese, which is very
easy to prepare and requires only a few
ingredients.
Makes: 2 to 4 servings
Needed: hand blender, and fine-mesh
sieve, lined with cheesecloth
75g (23/4oz) raw cashews Fold the edges of the cheesecloth and
200g (7oz) plain soya yogurt tie it shut. Let drain for 6 to 12 hours,
15ml(1 tbsp) freshly squeezed
lemon juice
A pinch ( tsp) of salt
45ml(3 tbsp) chopped pitted
green olives
Chopped fresh rosemary
Freshly ground black pepper
1 Place cashews in a bowl, cover with
water and let soak in a cool place for 4
to 12 hours.
2 Drain off water and transfer cashews
to a tall cup. Add yogurt and, using an
immersion blender, blend until smooth.
Add lemon juice and salt; pulse until
blended.
3 Set prepared sieve over a large bowl.
Pour cashew mixture into cheesecloth.
until thickened. Discard liquid.
4 Transfer drained cashew cheese to a
bowl and stir in olives, and rosemary
and pepper to taste. Serve immediately
or cover and refrigerate for up to 3 days.

51
52
 Family
FETA

This fantastic vegan cheese has

unbelievable flavour and texture, it
is the perfect way to introduce your
friends to plant-based cheeses.

Makes: 1 large block, 8 servings

Needed: hand blender and 625-750ml
(2-3 cups) rectangular dish, lined with
parchment paper or plastic wrap

200g(7oz) hulled drained brined

lupini beans
100g (3 oz) drained regular
lacto-fermented tofu
5ml (1tsp) salt
150ml ( cup) melted odourless
coconut oil
150ml ( cup) plain soy milk
30ml (2 tbsp) freshly squeezed
lemon juice

1 In a tall cup, using a hand blender,

blend together beans, tofu, salt,
coconut oil, soy milk and lemon juice for
5 minutes, until as even and smooth as
possible.

2 Pour into prepared dish, cover and

refrigerate for about 12 hours, until
set, or for up to 1 week. Serve diced in
salads, on bread with olive oil, or stuffed
into baked vegetables.

Recipe courtesy of The Best Homemade Vegan

Cheese & Ice Cream Recipes by Marie Lafort 2016
robertrose.ca Reprinted with publisher permission.
Available where books are sold.
Images by Marie Lafort

Top tip
The salty taste of the brined lupini
beans gives this cheese its feta-like
flavour; the lactofermented tofu gives it
a very cheesy tang; and the coconut oil
holds it together and makes it really melt
in the mouth. These products may be hard
to find, but dont be tempted to replace
them with something else.
They can be ordered
very easily online.

53
 Blueberry
quinoa

54
 Family
BLUEBERRY QUINOA SALAD
This tasty salad is ideal for easy
lunches, with the sweet flavour of the
blueberries and the crunchiness of the
pepper this is sure to be a go-to dish. The
quinoa adds a healthy, nutty twist.

Serves: 2
Preparation time: 5 minutes
Cooking time: 10 minutes

100g ( cup) quinoa

35g ( cup) almonds, whole, skin on,
roughly chopped
20g ( cup) pumpkin seeds
150g (1 cups) blueberries
Bag of superfood type salad leaves
red onion, finely sliced
yellow pepper, deseeded and chopped

For the dressing:

2tbsp olive oil
1tsp coriander seed, roughly crushed
1tsp pink peppercorns, roughly crushed
Juice of lemon

1 Put the quinoa in a saucepan with double

the depth of water. Bring to the boil and
simmer for 10 minutes.

2 While the quinoa is cooking make the

dressing. Gently heat the oil in a frying pan
with the coriander seed and peppercorns.
Warm through until the spices toast and
the oil sizzles. Set aside to cool for a few
minutes then squeeze in the lemon juice
and season.

3 In another frying pan cook the almonds

and pumpkin seeds until the seeds start to
pop and the almonds are toasty.

4 When the quinoa is cooked drain any

remaining water. Pour the dressing over the
quinoa and stir well. Add all the remaining
ingredients to the quinoa, season and
stir to evenly distribute and coat with the
dressing.

Note: if youre short on time, grab a pouch

of ready to eat quinoa.

Recipe and image from berryworld.com

Per 100g, Energy (kcal) 150, Fat 8.8g, Sat Fat 1g,
Sugar 4.1g, Salt (g) Trace

57
 In the
MIX
Vibrant veggies join fabulous flavours
to create delicious dishes

Recipe from Nourish: Vibrant salads to

relish & refresh by Amber Locke, published by
Mitchell Beazley, 14.99. octopusbooks.co.uk

56
 Family
CARROT NOODLE SALAD

Carrots are a great vegetable to

spiralize as theyre fairly sturdy and
can be prepared and dressed well in
advance so they soften slightly by the
time you want to eat them. Ive used
orange, yellow and purple carrots and
they make an attractive contrast in
colours,
if you can get hold of them.
Peanuts and carrots have a natural
flavour affinity so I have teamed this
salad with the Peanut Satay Dressing
(see below) to echo that.

3-4 large carrots, scrubbed or peeled

1 tbsp poppy seeds
Peanut Satay Dressing (see below)
Edible flowers, to garnish

1 Spiralize the carrots (theres no need

to peel them if theyre organic) into
noodles or coarsely grate them using
a box grater. Toss the carrots with the
poppy seeds and arrange on a platter or
place in a serving bowl.

2 Pour the peanut satay dressing over

the carrots, toss until combined,
and top with a few edible flowers.
PEANUT SATAY DRESSING
Ready-made peanut butter is a nifty
shortcut to a quick dressing, but you can
of course make your own by blending
blanched or roasted peanuts with a tiny
bit of oil in a high-speed blender.
3 tbsp organic peanut butter or tahini
3 tbsp orange juice
Salt and pepper
1 Whisk together all the dressing
ingredients with 1 tablespoon water in a
bowl. Season to taste.
SWISS CHARD & TOMATO SALAD
Swiss chard is great raw in salads
as the leaves are super nutritious and
pair well with all sorts of other flavours,
while the naturally salty stems can be
used finely chopped or juiced to make a
dressing without having to add any extra
salt. Serve with a tomato dressing.
2 radicchios
2 bunches of Swiss chard
Tomato dressing (see below)
50g (1 oz) pine nuts
1 Finely shred the radicchio leaves and
the leafy parts of the Swiss chard (you
can juice the stems) and place them in
a serving bowl.
rich in vitamins and antioxidants. Pine
nuts add a boost of magnesium - a
mineral thats important for energy
levels. This dressing also works well as a
raw pasta sauce as well as a type of raw
ketchup. If youre keeping the dressing
completely raw, use the date paste
as a sweetener and omit the mustard.
300g (10 oz) cherry tomatoes
1 large red pepper
2 shallots, peeled
1 large garlic clove, peeled
1 handful of mixed herbs, such as
basil, parsley and oregano
1 tsp date paste or maple syrup
1 tsp wholegrain mustard
Finely grated zest and juice of 1 lemon
Salt and pepper

2 Pour the tomato dressing over the 1 Deseed and roughly chop the

Top tip salad and sprinkle with the pine nuts

For an extra protein boost,
why not add a few handfuls
of chopped spinach,
or toasted nuts
and seeds?
just before serving.
TOMATO DRESSING
The Swiss chard and tomato
dressing combine to make this salad
tomatoes and pepper. Blitz all the
dressing ingredients together in a food
processor until liquefied, but still slightly
chunky. Season to taste.
Recipe from Nourish: Vibrant salads to relish &
refresh by Amber Locke, published by Mitchell
Beazley, 14.99, octopusbooks.co.uk

57
 Family
SNOWBERRY SALAD
This recipe is so rich and silky-
smooth, you wouldn't believe it
isn't dairy cream. If you dont have a
powerful blender use cashew nuts
instead of almonds as theyre softer
and blend to a smoother consistency
more easily. You may find the blending
process results in a slightly warm cream
that will start to thaw the berries when
you pour it over. For a warmer sauce,
heat it in a small basin over a pan of
gently boiling water. A final sprinkle of
goji berries adds a super-food kick with
a contrasting chewy texture and a little
extra sweetness.
1 small bunch of seedless grapes
250g (9oz) redcurrants
225g (8oz) raspberries
250g (9oz) blackberries
2 tbsp goji berries
58
RAW ALMOND CREAM
Its best to start this dish a day
before you need it so the berries can
freeze properly but, saying that, theyre
also lovely served semi-frozen after a
couple of hours in the freezer so choose
whichever you fancy.
You can also start to make the raw
almond cream by soaking the nuts
overnight in water, and soaking the
dates separately in 500ml (18fl oz) water.
200g (7oz) almonds
6 Medjool dates, pitted
1 tbsp organic virgin
coconut oil
Seeds from 1 vanilla pod
1 Wash and dry the fresh fruit well and
pluck the grapes from the vine and
redcurrants from the stems, leaving a
few intact to decorate the top.
Top tip
For a smooth and cool
alternative, turn this salad
into a fruit-filled smoothie
with a little water or
coconut water, or
freeze into ice pops.
2 Open freeze the fruit by spreading it
out on a parchment paper-lined tray
or plates and placing in the freezer.
This keeps the fruit separate and
undamaged.
3 To make the raw almond cream,
drain and rinse the soaked almonds
then blend with the other ingredients
(including the soaking water from the
dates) until smooth and creamy. Add a
little more water if the cream looks too
thick.
4 Tip the frozen berries on to a platter
or into a large bowl (being careful not to
handle them too much to disturb their
frosted coating), then drizzle over the
almond cream and sprinkle with the goji
berries.
Recipe from Nourish: Vibrant salads to
relish & refresh by Amber Locke, published by
Mitchell Beazley, 14.99, octopusbooks.co.uk
Family

61
 Latin comfort
These delicious dishes are a fiesta of flavour

Per serving:

202 8.5g 2.7g 4.3g 0.6g 6.0g

kcal Fat Saturates Sugars Salt Protein

Recipes and images provided

by Carrots and Flowers @carrotsandflowers.
carrotsandflowers.com

60

MOLE ENCHILADAS
WITH MEXICAN RICE
For the Mexican rice:
440g (2 cups) brown rice
110g ( tin) chopped tomatoes
1 small white onion, chopped
120g ( 4oz can) green chilis
1 tsp garlic powder
2 tsp sea salt
1 tsp red pepper flakes
700ml (3 cups) vegetable broth
2 tbsp vegan butter
For the cashew cream:
150g (1 cup) raw cashews, soaked
in water for 2 hours
Juice of 1 large lemon
teaspoon sea salt
cup filtered water
For the mole sauce:
2 tbsp coconut oil
2 medium onions, chopped
2 cloves garlic, minced
25g ( cup) chilli powder
2 tbsp brown sugar
tsp ground cinnamon
tsp chipotle chilli powder
tsp ground cloves
1 can chopped tomatoes
3 tbsp cocoa powder
3 tbsp natural creamy peanut butter
500ml (2 cups) vegetable broth
1 Combine all ingredients for the
Mexican rice in a large rice cooker, press
start. If you dont have a rice cooker,
saut the vegan butter and onion in a
pan. Add the rice and coat in the fat.
Slowly add the broth until the rice
absorbs it. Add tomatoes, chilis, and
garlic powder and leave to cook over a
low heat while you prepare the rest of the
recipe. Season with salt and pepper.
2 Heat the coconut oil in large stockpot
over medium heat. Add the onions and
cook about 12 minutes, or until lightly
browned. Add the garlic, chilli powder,
brown sugar, cinnamon, chipotle chilli
powder, and ground cloves and cook
about 1 minute more, or until fragrant,
stirring constantly.
3 Add the tomatoes, cocoa powder,
peanut butter and vegetable broth.
Reduce heat to medium-low and simmer
for 15 minutes, stirring occasionally.
Allow to cool slightly and then puree with
an hand blender or transfer to a blender
and blend until smooth. Set aside.
4 For the cashew cream sauce combine
the cashews, lemon juice and salt in a
food processor. Mix for 2 minutes. Stop
to scrape down the sides, then mix for
another 1-2 minutes. Add the water
slowly as the cashew cream is mixing.
Pour the cream into a different container.
VEGAN QUESADILLAS WITH
HOMEMADE CASHEW CHEESE
150g (1 cup) raw cashews, soaked
for 2 hours or boiled for 10 minutes
small jar salsa
300ml (1 cup) filtered water
30g ( cup) tapioca starch
1 tbsp nutritional yeast
1 tsp lemon juice
1 tsp sea salt, divided
tsp garlic powder
tsp white pepper
tsp chilli powder (optional)
Vegan tortillas
1 Soak your cashews for 2 hours or
overnight then drain. You can also boil
Family
Recipes and images provided
by Carrots and Flowers
@carrotsandflowers. carrotsandflowers.com
them for ten minutes if youre short on
time. You can keep soaked cashews in
the freezer to speed things along. In a
high-powered blender, combine 75g
( cup) soaked cashews with the water,
lemon juice, tapioca flour, nutritional
yeast, garlic powder, white pepper,
and teaspoon sea salt. Blend for 1-2
minutes on high until smooth.
2 Heat a sauce pan over medium heat.
Pour the cashew mixture into the sauce
pan. It will begin to form into a solid
right away. Cook the cheese for 3-5
minutes until it becomes a large gooey
ball in the centre, stirring constantly so
it cooks evenly. The cheese will remain
soft and melty.
3 Add the remaining 75g ( cup) of
soaked cashews to the blender, along
with teaspoon sea salt, salsa, and
chilli powder if using. Blend on high for
2-3 minutes until smooth and creamy.
Spread a large dollop of chipotle
cream on one side of a tortilla. Spread
a generous amount of cashew cheese
evenly on a second tortilla. Combine the
tortillas. In a frying pan over medium
heat, cook the vegan quesadilla on
30-45 seconds on each side until the
tortillas are crispy and the cheese is
melty. Cut into triangles and serve.
61
 ESSENTIAL GUIDE TO

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

SOJADE
V IANA SEITAN SPINACH ROLL HOMEMADE ROAST
TOFURKY CHICK'N PIECES
A very hearty beef-style block, Simply pan-fry to enjoy Perfect for slicing or as
This versatile product
with a chewy texture the subtle flavours in a centrepiece at dinner
works in salads, stir-fries,
curries and more. this unusual seitan roll

CHORIZO TOFURKY SMOKED HAM

HOMEMADE PIECES
Delicious in salads, or adds STYLE SLICES
An alternative to making a
flavour as a pizza The perfect sandwich filler
roast perfect for skewers
(see recipe) topping, or in vegan paella

S
eitan is fast becoming a
staple ingredient for lots
of people who prefer to
avoid meat in their diet.
Also known as wheat-meat, it is
derived from the protein portion
of wheat. It has a dense and
chewy texture and is often used
in place of roast beef. It is also
used often in Chinese cooking-
you may be familiar with the
ingredient from eating mock
duck, chicken, beef or pork dishes
in Chinese restaurants. This mock
meat is then used in a number
of dishes, including stir-fries,
sandwiches, and as a vegan
roast centrepiece. You may have
already eaten seitan without
knowing as it forms the base of
a number of commercial mock
meat products, for example, some
Tofurky meat slices.
IF ITS MADE FROM WHEAT, IS
IT BREADY? IS IT VERY CARBY?
In a word, no. It doesnt have a
soft bready texture. Also known

62
as wheat protein, nutritionally, it
is high in this macronutrient.

OK, BUT WHAT DOES IT

TASTE LIKE?

Like tofu, in its original form,

seitan is a bit bland. Some people
say it has a mild mushroomy
taste. The beauty of seitan is not
so much its inherent flavour
(which is easy to manipulate
Top tip
using various flavourings and Unless you have a specific problem
marinades), but in its texture. with gluten, leading plant-based
Because it has such a substantial, physician Dr Michael Greger, says:
meaty bite, lots of people think There is no reason healthy people
it is a better meat substitute than should avoid gluten, and in fact studies
have found gluten-free diets tend to be
say, tofu or tempeh, in terms of its
nutritionally inferior (though
mouthfeel. don't necessarily need to be).

RIGHT, YOUVE CONVINCED

ME. HOW CAN I TRY IT?

This is where it gets a little bit

Mock Duck which is tinned and
readily available from Holland
more complicated. You can either
and Barrett. You can also try
buy it, or make it yourself - there
Terra Sana seitan pieces, Wheaty
are a few recipes.
Organic products (which include
One of the (many) great things
a chorizo-style sausage, as
about the burgeoning vegan
well as meat slices and other
population is the availability of
sausages), and Tofurky slices,
previously elusive plant-based
among others (all pictured
products. If you want to buy
below).
seitan, you can try Granovitas
IVE BOUGHT SEITAN - NOW
HOW DO I PREP IT?
This depends entirely on what
you have purchased. With slices,
its a simple case of wedging
them between bread to enjoy a
delicious sandwich, or serving
with leaves for a salad. When it
comes to the pieces and tinned
mock meat you can be a
bit more
creative.
The seitan
duck works
perfectly in
pancakes -
Chinese-style.
The pieces
work well in
stir fries - simply
add when you
would generally
add tofu. For
seitan that comes
in blocks, slicing
and sauting in a
small amount of
oil ensures your
wheat-meat is heated
through and ready to go on the
side of your veggies.

63
 Top tip
You can eat seitan after you
have boiled it - but it is much
tastier if you saute it too. This
will give it crispy edges and
a better flavour. We like to lightly
pan fry it in a dash of oil
with a touch of garlic.

BUT I WANT TO MAKE

IT MYSELF

Also possible. The appeal of

making it at home is that you
can flavour it however you
want. An added bonus is that the
range of recipes and methods
means you can create a huge
spectrum of flavours, textures,
and dishes - from meatloaf-type
plates to crispy bacon, soft
dumplings, and roast beef.
To make seitan, it's easiest
if you use a specific, speciality
flour, called Vital Wheat Gluten
Flour. This is generally fairly
easy to find in health food shops,
or from online retailers. To
make wheat meat you basically
need to create a dough by adding
liquid to the flour, then kneading
the dough before cooking.
The easy recipe overleaf is
tried and tested for guaranteed
results.

64
IDEAS FOR COOKING SEITAN
You can use your basic seitan recipe to create the wheat
meat to use in these dishes.
Mexican seitan fajitas
Saute red onions and finely sliced
peppers in a large frying pan. Shred
your prepared seitan, and add to
pan. Using a commercial fajita spice
mix, season the seitan and veg.
Stuff a fajita with shredded iceberg
lettuce, salsa, mashed avocado,
vegan sour cream, and shredded
plant-based cheese.
Sweet n sour seitan
Cut your seitan into strips. Make
a glaze by putting minced garlic,
ginger, orange juice, tomato paste,
sesame oil, soy sauce, agave nectar,
and white wine vinegar in a sauce
pan. Cook over a medium heat,
adding a small amount of water if
necessary to loosen mixture. Once it
has become a thick sauce, coat your
strips, then bake in a medium oven
for 20 minutes. Serve with rice.
rib-style seitan
with bbq sauce
When youre making your seitan,
after boiling it, roll it out into a
square and cut it into strips. Bake
in a medium oven for 25 minutes.
Remove from the oven and brush the
surface with barbecue sauce (any
commercial, vegan variety will do).
Remove and place in griddle pan.
Cook on one side until browned,
then turn over to cook the other side,
brushing with sauce as you go.
69
 BASIC SEITAN ROAST
Dry ingredients
160g ( 1 cups) vital wheat gluten
35g ( cup) soya flour
2 tbsp nutritional yeast
2 tsp onion powder
1 tsp garlic powder
tsp dried sage
2 tsp chicken seasoning*
Wet ingredients
360ml (1 cups) warm water
2 tbsp white miso paste
2 tbsp tamari
2 tbsp vegetable oil
2 tsp yeast extract (you can use
Marmite)
1 Place all the dry ingredients in a large
bowl and mix together.
2 Dissolve the miso paste and
yeast extract in 235ml (1 cup) of the
warm water. Add the remaining wet
ingredients and whisk together. Leave
the liquid to cool.
3 Once cool, whisk again, then pour the
liquid into the dry ingredients, mixing
together to form a dough. Knead the
SEITAN SCHNITZEL
Makes: 4
125g (1 cup) vital wheat gluten
2 tbsp nutritional yeast
66
dough for 3 minutes until it becomes
elastic. Stretch the dough to enable it
to form long strands but not so much to
break it. Fold back together then stretch
again and fold back once more.
4 Leave the dough for 5 minutes to rest.
Pre-heat the oven to 170C (Gas Mark
4/340F)
5 Next roll the dough into a large
sausage shape. Tear off a large sheet
of foil and wrap the sausage forming a
1 tsp onion powder
1 tsp garlic powder
tsp salt
tsp poultry seasoning
200ml ( cup) vegetable broth
2 tbsp tahini
100g (1 cup) plain/all purpose flour
1 tsp black pepper
1 tsp on sesame seeds
1 tsp of black sesame seeds
3 tsp of egg replacer mixed with
cup unsweetened soya milk
75g (1 cups) breadcrumbs mixed
with 1 tbsp plain flour.
1 In a large bowl, mix together the
vital wheat gluten, nutritional yeast,
onion and garlic powder and poultry
seasoning.
2 In a smaller bowl, stir the broth and
tahini together then combine with the
*You can buy this seasoning
online. We recommend
McCormick brand.
tube. Twist the ends of the foil to seal
the package. Tear off a second sheet
and wrap again. Place on a baking tray
in the middle of the oven and cook for
60 minutes. Remove from the oven and
rest for 5 minutes.
Option: After cooking, the roast can
be lightly pan-fried to brown the outer
surface. Serve straight away or cool and
refrigerate. Refrigerated it will last for
up to 5 days. Sliced thinly it's great for
sandwich fillings.
dry ingredients and blend to make
a dough. Knead the dough until it is
elastic. Divide into 4, roll each piece
of dough until it is a inch cutlet and
place in a steamer for 45 minutes.
3 In 3 bowls prepare the following, in
the first, put the flour/black pepper/
sesame seed mixture. In the second,
the egg replacer and the soya milk
and in the third the breadcrumb/flour
mixture.
4 Dip each cutlet, in each bowl, in
order, repeat this process twice to
ensure a good coating. In a large frying
pan, heat inch-1inch of oil (enough
to completely cover the cutlets).
5 Fry the seitan for about 5 minutes or
until golden brown. Pat excess oil and
serve.
SEITAN PIECES

Seitan Dry ingredients

160g (1 cups) vital wheat gluten
35g ( cup) soya or gram flour
2 tbsp nutritional yeast
2 tsp onion powder
1 tsp garlic powder

Seitan Wet ingredients

360ml (1 cups) warm water
2 tbps Yeast extract (Marmite)
2 tbsp Tamari
2 tbsp vegetable oil

Broth
600ml (2 cups) vegetable stock
1 tbsp yeast extract (you can use
Marmite)

Rice
390g (2 cups) cooked and chilled
basmati rice
1 minced garlic clove
onion coarsely chopped
65g ( cup) raw, unsalted cashews
335g (1 cups) chopped pineapple

Skewers
1 red bell pepper
1 green bell pepper
1 small onion
2 tbsp toasted sesame oil

1 Place all the seitan dry ingredients in a

large bowl and mix together.
2 Dissolve the yeast extract in the warm
water. Add the remaining seitan wet
ingredients and whisk together. Leave
the liquid to cool and whisk again
before pouring into the dry ingredients,
mixing together to form a dough. Knead
the dough for 3 minutes until the dough
becomes elastic.
Stretch the dough to enable it to form
long strands, fold back on itself once
then leave to rest for 5 minutes.
While the seitan is resting bring the
broth to the boil.
3 Next tear the seitan into bite size
pieces. Lower the pieces into the broth
and reduce the heat to a simmer.
Half cover the pan and simmer for 40
minutes. During this time the seitan will
lose its brown colouring. Keep checking
the pan to make sure the broth is not
boiling aiming for a steady simmer.
4 Once cooked, leave to cool down.
The seitan can be covered and
refrigerated for later use in a variety of
dishes. At this stage the seitan is cooked
and will only require heating through.
Prepare the skewers
1 Cut the peppers and onion into
approximately 1 inch pieces
2 Make up the skewers using 3-4 pieces
of seitan with alternate pieces of red
and green pepper and onion then brush
with sesame oil
3 Place skewers on a griddle pan on
medium heat, turning frequently until
the seitan is browned and the peppers
slightly charred.
4 Brush the seitan with teriyaki sauce
and cook for a further 30 seconds.
For the rice
1 Heat a large wok or non-stick frying
pan over medium-high heat. Once the
pan is hot add 1 teaspoon oil, add the
pineapple stirring constantly until the
pineapple is caramelized on the edges.
Then add onion and garlic stirring
constantly for 30 seconds or longer.
Add the cashew and continue to cook,
stirring constantly, until the cashews
smell fragrant, again approximately 30
seconds. Add the rice to the pan and stir
to combine. Cook for about 3 minutes
stirring occasionally until the rice is hot.
Plate up and serve with teriyaki sauce.

67
 30 MINS
OR LESS!
No ti me? No proble
m!

68
 Family
EASY VEGAN PENNE PASTA
AND SAUSAGE
Prep Time: 15 minutes
Cook Time: 15 minutes
Serves: 6

250g (2- cups) uncooked penne pasta

1 tsp olive oil
1 large onion, peeled and chopped
1 medium red bell pepper, chopped
400g (14 oz) vegan Italian sausage*, cut
into 1-inch pieces
400g (14 oz can) chopped tomatoes
200g pasata
1 tsp garlic powder
1 tsp dried basil
1 tsp dried oregano
100g (1 cup) vegan mozzarella cheese
shreds, optional

1 Cook the pasta according to package

directions.

2 In a large frying pan, add the oil and

cook the onions and red bell pepper
over medium heat, until both are tender.

3 Add the sliced vegan sausage,

followed by the tomatoes, tomato sauce
and seasonings. Stir to combine and
cook until heated through.

4 Drain pasta and pour into frying pan,

stirring until the pasta is coated.

5 Sprinkle the top of the pasta with

vegan cheese shreds.
* Our favourite brand of vegan
Italian sausage is Tofurky.
VEGAN CHEESY PULL-APART
BREAD
Prep Time: 5 minutes
Cook Time: 25 minutes
Serves: 8-10
1 round loaf shop-bought bread
100g ( cup) vegan margarine
2 cloves garlic, peeled and finely chopped
tsp salt
12 oz (3 cups) vegan white cheese
(mozzarella, jack, etc), sliced thinly
cup green onions, chopped
1 Heat your oven to 180C (Gas Mark
4/350F). Prepare your baking sheet
by covering it with a generous piece of
aluminum foil.
2 Get out your bread and create vertical
and horizontal cuts (using a serrated
knife works best), cutting through just to
the bottom of the crust (but not through
the crust).
3 In a bowl combine the margarine,
garlic and salt. Stir to combine. Use a
butter knife and run it slowly through
each slice, both horizontally and
vertically to coat each piece.
4 Insert cheese pieces throughout
the bread slices as well, leaving some
around the top for a nice, melted cheese
look when your loaf is done. Sprinkle
the top with onion slices.
5 Place the loaf on your prepared baking
sheet. Get another piece of foil and
cover the bread, sealing it to the piece
of foil on the pan. Place the pan in the
oven and bake for about 15 minutes.
6 Take the loaf out of the oven and
carefully remove the top piece of foil.
Return the pan to the oven and bake
for 10 minutes or so, until the bread
has toasted edges and the cheese has
melted.
Recipes and images supplied by
namelymarly.com. Instagram: @namelymarly

69
 nd a lm o n d q uinoa
ge a
a n
or
th
i
pw
sou ea
o rr o ccan chickp
M cy
i
Sp

Recipe and images supplied by Jodi Kay

happyheartedkitchen.com. Instagram: @happyheartedkitchen
Facebook: facebook.com/happyheartedkitchen.

72

SPICY MOROCCAN CHICKPEA
SOUP WITH ORANGE AND
ALMOND QUINOA
Serves: 4
1 tbsp coconut oil
1 medium yellow onion, diced
3 cloves garlic, minced
1 tbsp freshly grated ginger
1 tsp ground cumin
tsp ground paprika
tsp ground cinnamon
Pinch ground saffron
400g (1 cups) cooked chickpeas,
800g tinned tomatoes
1 tbsp harissa paste
500ml (2 cups) low sodium vegetable
stock
Juice of one medium orange (about
100ml/- cup)
Sea salt, to taste
50g ( cup) quinoa
60g ( cup) slivered almonds
1 tsp orange zest
Large handful fresh coriander (cilantro)
1 Heat oil in a heavy bottom pot over
medium heat. Add onions, garlic and
ginger and saute until soft and fragrant.
Add a few splashes of water if things get
a little dry.
2 Add spices and chickpeas and stir to
coat chickpeas in spices. Add tomatoes,
harissa and stock and stir to combine.
Family
Bring everything to boil, then reduce to
a simmer and cook for 15-20 minutes.
Remove from heat and let cool slightly
before blending.
3 Taste and adjust seasoning if needed.
Squeeze in orange juice and blend the
soup using a blender in batches or using
a hand (immersion) blender right in the
pot.
4 While the soup is simmering, cook
the quinoa. Rinse the quinoa under
cold water in a metal sieve for about 30
seconds.
5 Add rinsed quinoa and 1 cup water
to a pot and season with salt. Bring to
a boil, then cover and simmer for 15
minutes, until quinoa has increased in
sized and absorbed most of the water.
Remove from heat and let sit with the lid
on for another 5 minutes before fluffing
with a fork.
6 Stir in orange zest, toasted slivered
almonds and chopped coriander
(cilantro).
7 Serve soup with a few big spoonfuls of
quinoa on top, extra coriander (cilantro),
a squeeze of orange juice and of course,
lots of harissa on the side.
Per serving:
93 3.8g 1.1g 3.3g 0.5g 3.6g
kcal Fat Saturates Sugars Salt Protein
73
 ROASTED GOLDEN BEETROOT, WHITE
BEAN AND HORSERADISH DIP WITH
CARAWAY FLAX SEED CRACKERS
Serves: 8
For the dip:
2 medium golden beetroots, peeled and
chopped
3 small shallots, peeled and halved
4 garlic cloves
100g (1 cups) cooked white beans
2-3 tsp of prepared horseradish
Juice of half a lemon
3 tbsp extra virgin olive oil
Sea salt
Fresh parsley, chopped
For the crackers:
28g ( cup) ground flax seeds (flax meal)
60g ( cup) flax seeds
150g (1 cup) brown rice flour
2 tbsp caraway seeds
60ml ( cup) extra virgin olive oil
2 tbsp gluten free tamari
130ml ( cup) lukewarm water
For the dip:
1 Preheat the oven to 180C (Gas Mark 4/350F)
2 Place chopped beetroot, shallots and garlic in
an ovenproof dish and toss with a little olive oil
and a good pinch of sea salt.
3 Roast for 15 minutes then cover with foil and
roast until the beetroots are tender, and easily
pierced with a fork - about 30 minutes. Covering
with foil ensures that everything cooks evenly,
and the garlic and shallots don't get too crispy,
(this might depend on your oven). Remove from
oven and let cool.
4 Place roasted beetroots, shallots and garlic
in the bowl of a food processor and blend until
well-mixed. It's ok if it's a bit chunky. Add beans
(reserve a few for topping), horseradish, lemon
juice and a pinch of sea salt and blend again.
5 With the motor running pour in the olive oil.
Continue to blend until smooth, add a tablespoon
of water to help things along if needed - this also
makes for a creamier texture. Taste and adjust
seasoning, adding more horseradish if desired.
6 Transfer to a bowl or keep stored in the fridge
for a few days. In a small bowl toss together
74
reserved beans, chopped parsley, and a splash of
olive oil.
7 Spoon on top of dip and grate over some lemon
zest and a bit of cracked black pepper. Serve with
crackers, endives or any other dipping favourites.
For the crackers:
1 Preheat oven to 180C (Gas Mark 4/350F).
2 In a large bowl, whisk together ground flax, flax
seeds, brown rice flour and caraway seeds so that
everything is well combined.
3 Make a small well in the middle of the dry mix
and poor in tamari, olive oil and water. Use a
wooden spoon to combine and make sure to pick
up all the ingredients on the sides and bottom of
the bowl. The mixture should come together quite
easily.
4 Bring everything together with your hands and
gently pat together and smooth out the top so
you have a large disk shape in the bowl. Don't
worry, it doesn't have to be perfect, it just makes
halving it easier later.
5 Let the dough sit at room temperature for 15
minutes. Use a knife to half the dough. Take out
one half and form a disc shape using your hands.
6 Place the disc on a piece of parchment paper
big enough to cover your largest baking sheet.
Place another piece of parchment on top and
using a rolling pan, roll out the dough between
the two layers of parchment until even and thin,
(the thinner the crispier), without going over the
edges of the paper.
7 Remove the top layer of parchment and transfer
the crackers on the bottom layer of parchment
to your baking sheet. Bake in the oven until crisp,
set in the middle and the edges are brown, about
15-20 minutes. Let cool and then break up into
whatever shape or size you like.
8 Dip, dunk, and enjoy. Store in a sealed container
for up to a week.
Recipe and images supplied by Jodi Kay
happyheartedkitchen.com. Instagram: @happyheartedkitchen
Facebook: facebook.com/happyheartedkitchen.
Per serving:
276 15.9g 2.1g 3.0g 0.6g 7.2g
kcal Fat Saturates Sugars Salt Protein
Family

75
 Family

GREEN TEA SOBA AND 1 Cook soba noodles according to

EDAMAME NOODLE SALAD package instructions, taking care not
to overcook. Once done, strain and
Prep time: 20 mins rinse with cold water.
Cook time: 5 mins
Serves: Serves 2-4 2 Combine all ingredients in a large
bowl and toss until well incorporated.
300g (2 cups) green tea soba
noodles, cooked 3 Taste to adjust seasonings as
40g ( cup) shelled edamame, needed.
cooked Recipe by Nada E. onearabvegan.com.
1 medium cucumber, shredded Instagram: @onearabvegan
1 spring onion, finely chopped
Per serving:
1 tbsp toasted sesame seeds
225g (1 cup) baby spinach, 86 6.3g 4.5g 1.9g 0.5g 1.4g
roughly chopped kcal Fat Saturates Sugars Salt Protein
1 tbsp lemon juice
tbsp rice wine vinegar
1 tbsp sesame oil
1 tbsp Bragg's liquid aminos
or soy sauce
tbsp agave or maple syrup
1 large avocado, quartered and
sliced to serve

76
81
 Jewelled kitchen
Decorate your dishes with nature's natural gems

78

UPSIDE-DOWN CAULIFLOWER
RICE CAKE
Serves: 4
400g (14oz/2 cups) rice, soaked
1 garlic bulb, cloves separated and
finely chopped
1 cardamom pod, crushed
tsp ground cinnamon
tsp ground allspice
tsp dried lime powder
tsp Harissa paste
800ml (28fl oz/3 cups) vegetable
stock
7 tbsp olive oil
2 small red onions
250g (9oz) parsnips, thinly sliced
lengthways
300g (10oz) cauliflower florets
400g (14oz) aubergines/eggplants,
partially skinned to leave strips of
skin about 2.5cm/1in wide, then cut
lengthways into 2cm/in slices
75g (2oz/ cup) canned chestnuts,
drained, rinsed and thinly sliced, or
cooked fresh chestnuts, thinly sliced
250g (9oz) small tomatoes, thinly sliced
oil for greasing
40g (1oz/ cup) blanched almonds
2 tbsp pine nuts
Mint leaves, to sprinkle
Pomegranate seeds, to sprinkle
Sea salt
Plain soya yogurt, to serve
1 Put the soaked rice in a heavy-based
saucepan over a medium heat and
add the garlic, cardamom, cinnamon,
allspice, dried lime powder, harissa and
vegetable stock.
2 Heat over a medium heat, cover and
bring to the boil, then reduce the heat
and simmer for 15 minutes, or until the
liquid has been absorbed. The rice will
still have a little bite to it but will steam
further in the oven later on.
3 Preheat the oven to 200C (Gas Mark
6/400F). Put 2 tablespoons of the oil in
a deep frying pan over a medium heat.
Fry the red onions for about 5 minutes
until they are translucent and slightly
golden. Transfer to a plate lined with
paper towels and set aside.
Family
4 Put the parsnips in a thin layer on a
baking sheet and brush both sides with
some of the oil. Put the cauliflower on
another baking sheet and toss with a
little oil. Repeat with the aubergines.
5 Bake the vegetables in the oven until
the parsnips are just tender (about 10
minutes), the cauliflower is tender but
still with a little bite (about 15 minutes)
and the aubergines are golden and
pliable (10-15 minutes). Alternatively,
you can fry all these vegetables: start by
frying the parsnips for 3-4 minutes or
until golden and crisp. Repeat with the
cauliflower, frying for about 3 minutes
until golden, then fry the aubergines/
eggplants for about 4 minutes, first
sprinkling the slices with salt.
6 Reduce the oven temperature to
180C (Gas Mark 4/350F). Grease a
bundt tin and line the base and sides
with aubergine slices, with the wide
ends at the base, and then the parsnips
with the wide ends at the top (laid in
opposite directions to create a full layer
of vegetables).
7 Layer in one third of the rice, half the
cauliflower, half the red onions, half the
chestnuts and half the tomato slices.
Repeat and finish off with a layer of rice,
pressing down gently.
8 Cover very tightly with foil and bake in
the oven for 30 minutes or until the rice
has cooked through. Remove from the
oven and leave to rest for 20 minutes
before gently flipping the cake over
onto a serving plate. If it falls apart a bit,
gently reconstruct it.
9 Toast the almonds and pine nuts
in a heavy-based pan over a medium
heat for 1-2 minutes until golden and
fragrant, shaking the pan often.
10 Sprinkle the toasted nuts, mint and
pomegranate seeds over the rice cake
and serve hot or cold, with soya yogurt
on the side.
Recipes and images extracted and adapted from The
Jewelled Kitchen by Bethany Kehdy Bethany Kehdy
2013, 2016 published by Nourish Books, London.
Paperback 14.99. Photography by rka Babick
79
 ok ey musa
sm qa'
's a
ta
Te

80

TETAS SMOKEY MUSAQA'A
Serves: 4
1kg/2lb 4oz aubergines/eggplants
120ml/4fl oz/ cup olive oil
1kg/2lb 4oz beefsteak tomatoes
2 tbsp sunflower oil
1 onion, thinly sliced into rings
3 garlic cloves, crushed with the blade
of a knife
250g/9oz/heaped 1 cups canned
chickpeas, drained and rinsed
tsp ground allspice
1 tbsp tomato pure/paste (optional)
Sea salt and freshly ground black
pepper
To serve:
Plain soya yogurt
Mint leaves (optional)
Arabic Bread (optional)
Vermicelli Rice
1 Preheat the oven to 200C (Gas Mark
6 /400F). Partially skin the aubergines/
eggplants, leaving strips of skin
about 2.5cm/1in wide, then cut them
lengthways into 2cm/in slices.
2 Brush the slices on both sides with 6
tablespoons of the olive oil (or more or
less, as preferred) and place in a 20 x
15cm/8 x 6in baking dish, overlapping as
necessary. Sprinkle with a little salt and
bake in the oven for about 20 minutes or
until soft. Alternatively, preheat the grill/
broiler to medium-high and grill/broil
the prepared slices for about 5 minutes
on each side or until softened and lightly
browned. Transfer to a plate and set
aside.
Family
based saucepan over a medium heat.
Add the onion and garlic, then cover
and sweat for 4-5 minutes, stirring often,
until translucent.
6 Add the tomato slices and chickpeas
in layers, seasoning each layer with a
pinch of allspice, salt and pepper. Cover
with about 250ml (9fl oz/generous 1
cup) water. If the tomatoes are not a rich
red colour, then add the tomato pure/
paste for more depth of flavour and
colour. Cover the pan and bring to the
boil, then reduce the heat to low and
leave to simmer for 20 minutes.
7 Add the cooked aubergine/eggplant
slices on top of the stew in layers,
overlapping if necessary. Gently press
them down just enough so that they
are lightly covered by the tomato broth.
Cover and cook for another 20 minutes.
8 Remove from the heat, uncover
and leave to cool down to room
temperature.
9 Serve with the yogurt and with
mint for sprinkling, Arabic Bread and
vermicelli rice, if you like.
Recipes and images extracted and adapted from
The Jewelled Kitchen by Bethany Kehdy Bethany
Kehdy 2013, 2016 published by Nourish Books, London.
Paperback 14.99. Photography by rka Babick

3 Core the tomatoes and score the

bottoms with a sharp knife. Put them
in a heatproof bowl. Pour over enough
boiling water to cover and leave for 1
minute, or until the skins begin to peel.

4 Drain the tomatoes and plunge into

cold water to stop them cooking, then
peel off the skins and discard. Cut the
tomatoes in half, scoop out and discard
the seeds, then slice the tomatoes into
5mm/inch thick slices.

5 Heat the sunflower oil in a heavy-

81
 Vegan
Glossary
Our guide to the wonderful world
of popular plant-based ingredients

Its easy to make

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

82
Agar agar
This jelly-like dairy-free substitute for gelatine
is made by boiling seaweed. Sold in flakes or
powdered form, agar agar has no taste, odour or
colours and sets more firmly than gelatine. Use in
any recipes in place of its animal counterpart.
Alfalfa sprouts
These sprouts are the shoots of the alfalfa plant.
Although adult alfalfa plants are too coarse and
bitter to eat, alfalfa sprouts are tender and tasty.
Useful in salads, sandwiches and soups.
Carob powder
Native to the Mediterranean, this cocoa-like
powder can be used in shakes, baked goods, and
whenever a recipe calls for chocolate. Carob is
sweet, high in fibre, and it contains calcium and
iron but does not contain caffeine like cocoa.
Dulse
This nutrient-rich form of red algae has a variety
of health benefits including the ability to improve
vision, protect the immune system, increase
growth and strengthen the brain and nervous
system. Eaten fresh and dried this salty sea
vegetable is great as a seasoning.
Gram Flour
This pulse flour is made by grinding chickpeas. It
can be used as an egg replacement in baking and
cooking. Gram flour can be made from either raw
or roasted beans - roasted is more flavourful while
the raw variety has a slightly bitter taste.
Grapeseed oil
A by-product of wine making, this oil has a clean
and light taste. Widely used in baked goods,
grapeseed is also sprayed on raisins to help them
retain their flavour. With a high smoke point,
grapeseed oil is a great substitute for olive and
vegetable oils when stir-frying and sauting.
Irish moss
This seaweed grows in cold water and is used
in raw recipes for its thickening properties. It
carries no colour and relatively no taste while
providing a lot of fibre, protein, trace minerals
and other nutrients.
Molasses
Also referred to as black treacle, molasses is a
viscous by-product of the refining of sugarcane
or sugar beets into sugar. It has a wide variety
of uses; its a common ingredient in cooking,
especially cakes, cookies and other desserts.
Okra
Often referred to as ladies fingers, the edible
pods of this plant are commonly used in soups
and stews. Okra pods are versatile and can also
be eaten raw, steamed, cooked or fried.
Heart of palm
Also called palm heart, chonta, palmito and
palm cabbage, this vegetable is harvested from
the inner core and growing bud of certain palm
trees. Its crisp texture and mild taste makes the
food an ideal addition to salads and stir-fries.
Pure maple syrup
Rich in nutrients, this natural sweetener is the
perfect alternative to refined sugars. Pure maple
syrup has a distinctive earthy flavour that is
a great complement for many savoury foods.
Divided into two grades, this syrup is available in
a variety of intensities.
Radicchios
Originating in Italy, this leafy chicory resembles a
small red head of lettuce or cabbage. The leaves
range in colour from bronzy green to wine red or
magenta and are veined in white. With a bitter
and spicy taste that mellows when cooked, this
unusual veggie also tastes great raw.
Soy lecithin
Derived from soy, lecithin is available in capsule,
liquid or granule form. Used primarily as an
emulsifier, you will find it in everything from
sauces to tea bags. It works well in eggless
baking, where it can replace the naturally
occurring lecithin in egg yolks.
Swiss chard
Often used in Mediterranean cooking, Swiss
chard is highly nutritious. Fresh young chard
can be used raw in salads, mature chard leaves
are typically cooked. Their bitterness fades with
cooking, leaving a refined flavour which is more
delicate than that of cooked spinach.
Tamari
Produced from fermented soybeans, this
Japanese-style soy sauce is darker, thicker, and
less salty than regular soy sauce. While tamari
and soy sauce are both soy-bean based, tamari
is typically from 100 per cent soybeans, meaning
theres no wheat additive, often making it
gluten- free.
Whole buckwheat groats
These soft white seeds have a mild, grassy
flavour, which can be intensified by toasting.
Buckwheat is not a form of wheat, and does not
naturally contain gluten. It is great in soups,
salads and even in sweet dishes such as crepes.
Xanthan Gum
This sugar-like compound is made by mixing
fermented sugars with bacteria. It is used
extensively to thicken liquids, make light foams,
strengthen vinaigrettes, and is a great ingredient
to use to turn thin liquids into rich sauces.
Xanthan has a very neutral flavour, so it mixes
well with foods without masking their flavour.
83
 Butgetwhere
Specialreport

do you
your protein? Viva! health campaigner and researcher Veronika Powell
proves vegans can get enough of this macronutrient

I
f youre a vegan, even just
hearing the word protein
probably makes you shudder.
There isnt a question meat-
eaters bring up more often than
Where do you get your protein?
and even health experts (non-vegan
health experts to be precise) go as
far as suggesting that vegans need to
plan carefully to make sure they get
enough protein. So whats the reality
of protein (non) abundance in vegan
diets? Drumroll pleasevegans are
not lacking in protein.
Several studies looked into
nutrients in vegan diets and actually
followed what normal vegans eat.
And surprise surprise, all these
studies found that vegans have
enough protein - more than enough,
in fact. But because we need to set
the record straight so often its good
to top-up our knowledge every now
and then.
COMPLETE PROTEIN
Protein is a vital part of our cells, we
need it for many essential reactions
and processes in the body, as a
component for hormones and many
other body functions. So we need
to have protein in the diet but what
exactly does it mean? Protein is a
generic name for large molecules
consisting of different types of
amino acids. The human body can
manufacture some of these, but there

84
 Specialreport
are nine amino acids we need to have
in our diet because our bodies cant
make them.
You might have heard of complete
protein. It refers to protein that
contains all nine essential amino
acids so its a complete package in
terms of your protein needs. In the
plant kingdom, examples include
soya, black beans, quinoa, chickpeas,
cashew nuts, pumpkin seeds, chia
seeds and pistachios. There used to
be a myth that you need to combine
foods to get complete protein but its
nothing to worry about or believe - if
you eat enough in a day and you have
a varied, healthy diet, youre getting
all the protein (all the amino acids)
you need.

HEALTH GUIDELINES
According to current guidelines, an
average person needs 0.8g of protein
daily per kilogram of bodyweight.
So for example if youre a woman,
moderately physically active and
weigh 65kg, you need around 52g
of protein; if youre an active man
weighing 88kg, youll need around
70g of protein. If you want to build
more muscle, youll need to increase
your protein intake according to
your physical activity and how much
muscle you want to put on - elite
athletes eat up to 2g of protein per kg
of bodyweight.
Its easy to get enough protein
on a vegan diet, in fact, its actually
difficult not to. Unless youre on a
very restrictive diet or simply not
eating enough food in a day, youre
most likely getting all the protein
you need. To get a better idea about
how much protein is in some vegan
staples, see the table overleaf. When
looking at protein content, dont
forget to consider how much of the
food you actually eat. If you have a
chickpea curry with brown rice, you
might get around 17g of protein, a
small snack of mixed nuts (a couple
of tablespoons worth) would mean
around 5g of protein, couple of slices
of wholemeal bread will give your
around 10g and a breakfast of muesli
with fruit and some seeds could
pack 15g.
PLANT-BASED DIET
Plant protein is different from
animal protein in that it contains less
sulphur. More sulphur means more
acid produced in the body, which
puts a strain on the kidneys filtering
all these by-products, and can also
put a strain on your metabolism by
increasing requirements for calcium
to neutralise the acid. Hence less
sulphur in plant protein means its
more friendly to your metabolism,
therefore your body can cope with
plant protein much better.
TOO MUCH OF A GOOD THING
We dont really need more protein
than our metabolism requires - if you
eat too much, it can even be harmful,

85
 Specialreport

producing acid in your body and

GRAMS OF PROTEIN PER 100 GRAMS OF FOOD
stimulating certain hormones (such
TYPE OF FOOD GRAMS OF PROTEIN (PER 100g)
as sex and growth hormones) that we
certainly dont need too much of as Almonds 21
they can increase the risk of several
Cashew nuts 20.5
cancers. This is an issue mostly for
people who build their diets around Peanuts 25.6
animal products, as they can easily Peanut butter 22.6
have twice or even three times the
recommended protein intake but Tahini (sesame seed paste) 18.5
vegans can sometimes overdo it too, Walnuts 14.7
especially with protein shakes. Even
Pistachios 21
though plant protein is healthier and
easier on the metabolism, make sure Pumpkin seeds 34
youre not taking much more than Baked beans in tomato sauce 5.2
you need - unless youre an athlete or
do extremely physically demanding Black beans, kidney beans 9
work, you probably dont need Butter beans 5.9
protein powders or isolates. Children,
Chickpeas 8
adolescents and breastfeeding
women need a bit more protein Hummus 7.6
but its not rocket science, simply
Lentils (green, brown, red) 7.6-8.8
make sure you include good protein
sources in your daily diet, alongside Kidney beans 7.7
healthy carbs and fats. Tofu 12.6-19.2
Years of advertising and marketing
products with high protein content Peas 6
have created this myth we constantly Beanburger 10.6
need to be looking for more and
Veggie burger (soya based) 15.8-17.8
better sources of protein but nothing
can be further from the truth. Most Cooked brown rice 3
people in western societies have Cooked white rice 2-3
the opposite problem - far too much
protein - and protein deficiency Cooked quinoa 4
is almost unheard of. If you eat Cooked pasta 4-5
a healthy and varied vegan diet,
Oats 17
protein wont be on your worry list,
unlike a lot of those instant nutrition Wholemeal or granary bread 9.5
experts.
White bread 7.9

For more information on nutrition, Apple 0.4

health and vegan diets, go to Viva! Banana 1
Health website: vivahealth.org.uk
Dried figs 3.6
Pear 0.3
Plum 0.6
Broccoli 3.7
Brussels sprouts 3.5
Cauliflower 3.3
Courgette 2
Kale 2.9
Mushrooms 2.4

86
TOP PROTEIN
Try these tasty options to boost
this macro-nutrient
Quinola
Spicy Mexican Express. Quinoa is
a delicious super grain packed full
of key nutritional benefits. It is a
versatile ingredient, easy to cook
and can be served hot or cold. With
PERK!ER its slow release carbohydrates and
Cacao & Cashew Quinoa Bar, 35g. Bursting complete protein, treat yourself to
with nutritious slow release energy, Perkiers delicious and healthy meal.
Cacao & Cashew Quinoa bar is packed with the quinola.com
goodness of organic quinoa, creamy cashews,
delicious cacao and seeds to create a delicious, CLIF BAR
all natural whole food snack bar. Crunchy Peanut
perkier.co.uk Butter flavour bar.
This bar contains
10g plant protein
and is available
from Boots, Tesco,
Asda, WHSmith
and Holland &
Barrett as well as
most good sports
and health stores.
clifbar.co.uk

Hodmedod
BOUNCE British Roasted Fava
Spirulina & Ginseng Ball. These Beans - Lightly Sea-Salted.
great tasting, energy-giving, Hodmedod roasts British-
nutritious snacks are made with the grown fava beans in rapeseed
highest quality ingredients. Bounce oil and seasons them with
Energy Balls are packed with a little sea salt to create this
nutrients and vitamins - including 'ridiculously moreish' snack.
nuts, seeds and brown rice - to These roasted beans are full
make a satisfying and filling snack. of protein and fibre, and have
bouncefoods.com/uk less than the fat of roasted
nuts.
hodmedods.co.uk

The protein ball co.

Goji + Coconut Protein Balls. A wholesome
handful of raw pitted dates, cashews, goji
berries, flaked desiccated coconut, chia seeds
and vegan plant based proteins (including
organic pea + organic brown rice) rolled in a
generous serving of cacao power.
theproteinballco.com
The Primal Pantry
Mixed Berries Paleo Protein Bar.
With a whopping 12g of protein,
these all-natural bars are 100 per
cent paleo, vegan, grainfree, raw,
coldpressed and totally delicious.
primalpantry.com
93
 5.7g
PROTEIN
(per 100g)

Protein hit
These recipes contain natural
sources of this building block

88
 Highprotein

8.4gIN
E
PROrT100g)
(pe

TOFU SCRAMBLE
400g (14oz/1 block) firm tofu
2 tbsp mild green chilli
20g ( cup) fresh chopped coriander
2 tbsp garlic, minced
1 tsp paprika
1 tomato, diced LEMON FETTUCCINE ALFREDO pepper to a blender and process until
tsp white pepper Serves: 4 smooth.
75g ( cup) white onion, diced
3 tbsp soy sauce 400g (12oz) dried fettuccine 3 Heat the oil and garlic in a large
tsp ground cumin 500ml (2 cups) unsweetened soya frying pan over medium heat, stirring
1 tbsp olive oil or almond milk until the garlic just starts to sizzle and
100g (4oz) soya cream cheese softens, about 1 minute. Add the soya
1 In a mixing bowl crumble tofu into 3 tbsp blanched sliced almonds milk mixture and 1/2 cup of the reserved
small pieces. Stir in the pepper, paprika 3 tbsp nutritional yeast, plus more for pasta water, bring to a simmer and cook
and soy sauce. sprinkling until thick and creamy, about 8 minutes.
1 tsp finely grated lemon zest
2 Add olive oil to a frying pan, saut the Salt and freshly ground black pepper 4 Remove from the heat, add the
tomato, onion, chilli, garlic, and cumin 2 tbsp extra-virgin olive oil fettuccine and toss to combine. Thin out
over medium-high heat. Cook until all 3 cloves garlic, finely chopped with a little more pasta water if needed.
liquid has evaporated.
1 Bring a large pot of water to a boil 5 Divide the pasta among four bowls
3 Add the tofu and coriander to the pan and cook the fettuccine according to and sprinkle each with some nutritional
and scramble until cooked. Serve with package directions. Strain, reserving 1 yeast and a few grinds of pepper.
wholemeal bread. cup of the pasta cooking water.
Per serving: Per serving:

77 4.4g 0.6g 1.8g 0.2g 5.7g

2 Add the soya milk, soya cream cheese,
210 6.5g 2.3g 1.0g 0.4g 8.4g
almonds, nutritional yeast, lemon zest,
kcal Fat Saturates Sugars Salt Protein kcal Fat Saturates Sugars Salt Protein
one teaspoon salt and teaspoon

89
 Stir fried tofu with
seasonal green beans

3.3g
PROTEIN
(per 100g)

Per serving:

65 3.2g 0.5g 2.1g 0.3g 3.3g

kcal Fat Saturates Sugars Salt Protein

90
 Highprotein

8.7g
Deliciousdrinks

PROTE0Ig)N
(per 10

STIR FRIED TOFU WITH

SEASONAL GREEN BEANS
Serves: 4
200g (7oz) tofu, cubed
40g ( cup) hijiki*
1 onions, sliced into strips
500g (3 cups) fresh green beans,
trimmed and halved
4 shiitake mushrooms, quartered Per serving:
2 king oyster mushrooms, quartered 170 11.8g 1.7g 3.5g 0.4g 8.7g
1 Portobello mushroom, quartered kcal Fat Saturates Sugars Salt Protein
1 tsp fresh grated ginger root
1 tsp curry powder
tsp course Atlantic sea salt LEMON & PARSLEY EDAMAME
cup black or white sesame seeds SALAD
2 tbsp olive or sesame oil
2 cloves garlic, grated 110g (1 cup) shelled cooked edamame
2 tbsp soy sauce 50g (- cup) thinly sliced spring
onions
1 Soak hijiki in cold water for 15 25g (1 cup) finely chopped fresh parsley
minutes, rinse and drain. In a heated Dressing (below)
wok, stir fry tofu, 1 tablespoon oil, salt
and curry powder until tofu is golden. For the dressing ingredients:
Set aside. Zest and juice of one large lemon
tsp minced garlic
2 Saut onions in 1 tablespoon oil until 2 tbsp olive oil
golden. Add garlic and saut for 2-3 Salt and fresh ground black pepper
minutes. Add green beans and stir-fry to taste
for a few minutes longer.
1 Whisk together the lemon zest, lemon
3 Add mushrooms and stir fry for 3-4 juice, minced garlic, olive oil, salt, and
minutes. Add tofu and hijiki, mix and pepper for the dressing and set aside.
sprinkle with sesame seeds.
2 Cook edamame (we used frozen) once
* Hijiki is a type of seaweed which grows cooked and drained add the spring
wild on rocky coastlines of Japan. It onions and parsley and combine.
contains a range of minerals. If you cant
find hijiki, you can substitute any kind of 3 Pour over dressing to taste. Serve
seaweed. immediately.

95
 CREAMY BLACK LENTIL SOUP 1 Soak lentils for 8 hours. Drain and to digest and even more nutritious. Its
sprout* for 1 day, rinsing at least twice. also easy. Simply put your dry lentils
Serves: 8 in a jar, add water, and leave to soak
2 Grate tomato, garlic and ginger. overnight. Dont use an airtight lid - a
500g (6 cups) small (beluga) Combine with spices in a small bowl, piece of cheesecloth makes a perfect
black lentils transfer to a medium size pot and cover.
6 garlic cloves sweat lightly in olive oil. Recipe from Avital Sebbag - vegan chef and author
1 tomato of "Five seasons in the kitchen-zen inspired vegan
1 finger (6cm) ginger root 3 Add lentils and water. Bring to the cooking" avitalsebbag.com. Available to buy on
Amazon. Instagram: @avitalsebbag. Facebook:
1 tsp ground cumin boil. Lower heat and simmer for 2 FiveSeasonsintheKitchen. Art & Design by XPRESS!ONS
1 tsp black pepper hours or until lentils are soft. If you like (xpr.co.il) Photography by Michal Lenart
2 tsp curry powder your soup extra smooth, blend with a Per serving:
1 tsp course Atlantic sea salt hand blender.
262 3.2g 0.4g 1.4g 0.3g 19g
1 tbsp olive oil
kcal Fat Saturates Sugars Salt Protein
4 litres water (to cover ingredients) * Sprouting lentils makes them easier

19g
PROTEIN
(per 100g)

92
 Highprotein

TOFU TASTE
CUBES 1 In a bowl, mix
together all the sauce
7.7g
Serves: 1 to 2 ingredients, including PROTEIN
salt and black pepper (per 100g)
For the sauce: to taste, plus 60ml
32g (2 tbsp) tomato ( cup) of water.
paste (puree)
28ml (2 tbsp) soy 2 Heat the oil in a pan
sauce over medium heat. Add
1g (1 tsp) red pepper the carrot and celery
flakes and cook for 1 minute.
tsp ground cumin
tsp garlic powder
3 Add the tofu and
Salt and freshly
ground black pepper the sauce and cook,
stirring, for 5 to 7
For the rest: minutes. Adjust the
28ml (2 tbsp) salt. Turn off the heat,
grapeseed oil or other add the nutritional
vegetable oil yeast and mix.
1 carrot, diced
1 stalk celery, diced Recipe reprinted from Easy
Vegan Breakfasts & Lunches
225g (8oz) extra-firm by Mayer Sozer with the
Per serving:
tofu, diced permission of Page Street 124 74g 1.1g 2.7g 1.1g 7.7g
32g ( cup) Publishing. Photo by: Maya
kcal Fat Saturates Sugars Salt Protein
nutritional yeast Sozer

97
 Feeling
GIN AND BLUEBERRY TWIST

Blueberries and gin are the best combination. The

black pepper perfectly complements the blueberries and

fruity
the lemon gives this cocktail a zingy twist.

Makes: 4

1 punnet blueberries (approx. 150g/1 cups)

1 tbsp caster sugar
Juice of half a small lemon
2 grinds of black pepper
120ml ( cup) gin
30ml ( cup/3 tbsp) limoncello
Ice, for shaking
Soda water

1 Put the blueberries, caster sugar and lemon in a

cocktail shaker and mash with the end of a rolling pin.

2 Add the black pepper, gin, Limoncello and some ice

and shake well.

3 Put a large ice cube into each glass along with three
blueberries and pour the cocktail in through a sieve.
Top up with soda water.

Recipe and image from berryworld.com

94
 Deliciousdrinks

MANGO-PEACH SMOOTHIE
1 peach, sliced
1 mango, peeled and diced
130ml ( cup) vanilla soya milk
130ml ( cup) orange juice, add more if needed

Place the peach, mango, soya milk, and orange juice
into a blender. Puree until smooth.

95
 BEETROOT, APPLE AND GINGER JUICE

Serves: 1

1 large or 2 medium beetroots, cut into

wedges
lemon, zest and pith removed
2 large carrots
1 large apple, cut into wedges
1 inch piece of ginger

Juice all together and serve over ice.

96
 Deliciousdrinks

POMACELLO APRITIF Did you know?

Serves: 4 Pomegranate's many
properties include anti-oxidants,
4 pomegranates iron and a variety of vitamins and
16 ice cubes minerals that help decrease
1 tbsp date syrup, maple syrup blood pressure and cholesterol
or molasses as well as inhibiting various
1 tsp grated ginger root types of cancer.
Juice from 1 lemon

In a blender, crush ice with the date

syrup, ginger and lemon juice. Juice
pomegranates using an electric or hand
press juicer. Combine pomegranate Recipe from Avital Sebbag - vegan chef and author of "Five seasons in the
kitchen-zen inspired vegan cooking" avitalsebbag.com. Available to buy on
juice with ice mixture. Pour into glasses Amazon. Instagram: @avitalsebbag. Facebook: FiveSeasonsintheKitchen
and garnish with pomegranate seeds. Art & Design by XPRESS!ONS (xpr.co.il) Photography by Michal Lenart

97
 Ice- cream
for breakfast

98
 Somethingsweet

HIGH PROTEIN BREAKFAST

NICECREAM

Preparation Time: 5-7 minutes

Freezing Time: 4 hours (or overnight)
plus 1 hour
Serves: 1

2 very ripe bananas frozen

tsp vanilla powder
2 tbps peanut butter or tahini (for
a nut-free option)
A handful of Primrose's granola
(about 6-7 clusters roughly broken
by hand)

To garnish:
A handful of berries (optional)
Drizzle of maple syrup (optional)

1 Take 2 very ripe bananas, break into

or pieces, put in a freezable plastic
bag or container and pop in the freezer
for 4 hours or overnight.

2 When the bananas are frozen, remove

them from the plastic container and
place them in a high speed blender
together with the vanilla and peanut
butter.

3 Blend until the consistency is that of

a thick, soft serve ice-cream.

4 Remove the nicecream from the

blender and combine with Primrose's
granola clusters. You can enjoy straight
away if you prefer your nicecream with
the consistency of a soft serve. If you'd
like it slightly firmer, then return to the
freezer for another hour or so.

5 Serve with a handful of berries or

a drizzle of maple syrup for extra
indulgence.

Recipe and image from Primrose Kitchen.

primroseskitchen.com

99
 BERRY GRANOLA BARS
Preparation Time: 10 minutes
Makes: 6 large chunky bars or 12 bite-sized snacks

250g (2 cups) Primrose's kitchen orange granola

3 tbsp maple syrup
2-3 tbsp of melted coconut oil
1 tsp vanilla powder or extract
30g ( cup) of seasonal berries (fresh or frozen) of your
choice (optional)

1 Line a small cake loaf pan (10cm/20cm) with non-stick grease proof
paper.

2 Over a low heat, melt the coconut oil then place the granola, maple
syrup, coconut oil and vanilla in a food processor and grind until the
mixture resembles large bread crumbles.

3 Add the berries and then transfer the mixture into the prepared
cake loaf. Press down onto the mixture so that it sets evenly. You can
gently cut the mixture into bars at this point to make cutting later
easier.

4 Place in the freezer for 15-30 minutes. Remove from the freezer
about 5 minutes before serving.

Recipe and image from Primrose Kitchen. primroseskitchen.com

Top tip
You can leave the berries on top
of the bars, rather than mixed in. Tart
berries like black or red currents work
really well, but raspberries are lovely
too, as are pomegranate seeds. You
can replace the berries with dried
fruit too. Goji berries work best
as they aren't too sweet.

100

Recipe from Tiago Fragoso-Vegan food
blogger. www.thehealthybeard.net
Instagram: thehealthybeard
Twitter: healthy_beard
STRAWBERRY AND CUCUMBER
MUFFINS WITH STRAWBERRY
CASHEW CREAM
For the muffins:
300g (3 cups) oat flour (You can make
your own by blending oats until they
turn into flour)
110g ( cup) of coconut sugar
120ml ( cup) almond milk
100g ( cup) fresh strawberries
100g ( cup) cucumber
4 tbsp melted coconut oil plus extra
for greasing
1tsp baking powder
tsp bicarbonate of soda
1tbsp white vinegar
Extra cucumber thinly sliced and
chopped into quarters to decorate the
muffins
Per serving:
252 9.1g 5.1g 10.6g
kcal Fat Saturates Sugars
For the strawberry cashew cream:
100g ( cup) raw cashews
(soaked for 3-4 hours)
50g ( cup) fresh strawberries
3tbsp of maple syrup
1 Begin by preheating the oven to 160C
(Gas Mark 3/325F).
2 Using a large bowl add the oat flour,
baking powder, bicarbonate of soda and
sugar and whisk together to remove any
lumps.
3 Blend the cucumber and strawberries
together to make a smoothie.
4 Transfer the cucumber and strawberry
smoothie to the dry ingredients, add the
almond milk, melted coconut oil and
white vinegar and combine all ingredients
Somethingsweet
0.2g 6.9g
Salt Protein
together to form the cake batter.
5 Using an ice-cream scoop equally divide
the batter into an oiled muffin tin.
6 Add quarters of the cucumber and bake
for approximately 18-20 minutes (pierce
cake to make sure it is cooked).
7 Remove from the oven and let muffins
cool for 15 minutes.
For the cashew strawberry cream:
1 Using a powerful blender add all 3
ingredients and blend together until the
mixture is silky smooth (adjust sweetness
by adding extra maple if desired).
2 Using a piping bag decorate the muffins
with the strawberry cashew cream.
101
 5 E D I E N T
INGR
VEG A M I S

Recipe from sgaiafoods.co.uk

(Per ) 408kcal, fat 23.1g, saturated fa: 16.7g,
carbohydrates 44.35g, sugar 20.35g fibre: 4.5g,
protein: 5.2g, salt 0.7g

102

FIVE INGREDIENT VEGAMIS
400g (4 cups) digestive biscuits
OR rich tea biscuits*
3-4 cups freshly brewed coffee;
Sugar/sweetener of your choice
4 vanilla soya desserts
600ml (14oz) refrigerated soya
whipping cream
Unsweetened cacao/cocoa Powder
1 Brew your coffee, set aside and let cool.
Sweeten while warm, if you wish. I quite
like it unsweetened, a good full-bodied
coffee flavour compliments the sweetness
of the cream mixture really well.
2 While you wait, empty the whipping
cream into the bowl and whip until
smooth and stiff - if it's not working, add a
little tapioca starch to the mixture (careful
not to let it form any lumps).
3 Fold in the vanilla desserts one at a time
using a whisk. Add sweetener of choice, if
needed. I never add sugar as the desserts
are usually already quite sweet. But feel
free to sweeten the cream mixture up as
much as you need! Once you've obtained
a nice smooth creamy mixture, refrigerate
until needed.
4 Assemble by dipping the biscuits into
the cold coffee until they've absorbed a
fair amount of liquid, but aren't soggy, and
arrange a layer of them on the bottom of
the glass dish - don't worry about them
overlapping, just make sure they cover the
Somethingsweet
entire surface. Add a layer of cream and
spread it out using the back of a spoon
or a spatula - don't overdo it, you need a
lot less than you may think! Now gently
sprinkle with a generous layer of cocoa/
cacao powder with the sieve, or the tea
strainer, if you're making little jar-sized
portions. That's it, repeat as many times
as your ingredients allow - just remember
to end with a layer of cacao/cocoa-
covered cream.
5 Refrigerate for at least an hour or 2.
* For readers in the States, a vegan
alternative to Graham crackers or Carrs
Whole Wheat Crackers are the best option
if you cant find Digestives or Rich Tea
biscuits.
103
 Berry good

104

Top tip
These work best in smaller
fairy cake cases. The cakes can
cook and rise quickly without
drying out. Weve used almond
milk but you can use any
non-dairy milk
you prefer.
Somethingsweet
BLACKBERRY AND CHOCOLATE
MUFFINS
These vegan muffins are full of
chocolatey goodness, the rich chocolatey
flavour and the tart blackberries makes a
great combination.
Serves: 18
Preparation time: 15 minutes
Cooking time: 20 minutes
250ml (1 cup) almond milk
220g ( 1 cup) unrefined sugar
80ml ( cup) rapeseed oil
1 tbsp vanilla seed paste
210g (2 cups) self-raising flour
1 tsp baking powder
30g ( cup) cocoa powder
120g (1 cup) blackberries, chopped
if large
For the icing:
200g (2 cups) icing sugar
20g ( cup) blackberries plus
extra to decorate
1 Heat the oven to 180C (Gas Mark
4/350F) and line 2 bun tins with fairy cake
size cases. In a bowl beat together the
milk, sugar, oil and vanilla until combined.
2 Reserve 2 teaspoons of flour then
in a separate bowl sieve together the
flour, cocoa and baking powder. Fold
the dry ingredients into the wet until all
combined. Sprinkle the reserved flour
over the blackberries and gently shake
them until theyre coated then gently stir
into the batter.
3 Divide the mixture between the cake
cases, bake for 20-24 minutes until the
cakes spring back when you gently press
the tops. Leave to cool completely.
4 While the cakes are cooling, make the
icing. Roughly mash the blackberries and
stir into the icing sugar.
5 When the cakes are cold spread
the icing over and top with a whole
blackberry.
Recipe and image from berryworld.com
Energy (kcal) 286, Fat 6.3g, Sat fat 0.8g,
Sugar 39g, Salt 0.3g
105
106

PUMPKIN PIE
When autumn arrives so do the the
pumpkins. These little gems are often
forgotten in cooking nowadays as we use
them for decoration and in celebration
of Halloween. Cooking with pumpkin is
so diversified. It can be used in savoury
cooking as well as desserts. This pumpkin
pie is warming, spicy, sweet, sticky and
utterly delicious. It is not an everyday cake
but more of a celebratory kind of Pie.
For the filling:
660g (3 cups) of roasted pumpkin
250ml (1 cup) of coconut oil
120ml ( cup) of maple syrup
150g (1 cup) of soaked cashews
1 tsp of ground cinnamon
1 tsp of ground cardamon
tsp of ground clove
tsp of ground vanilla
pinch of himalayan salt
1 tbsp of lemon juice
For the Bottom Layer:
90g (1 cup) of desiccated coconut
140g (1 cup) of raw almonds
3-4 tbsp of coconut oil
1 pinch of pink salt
3-4 dates
1 Start off by soaking your cashew nuts
for at least 2-3 hours. This enables you
to work with them easier and they will
blend a lot better too. For this recipe
use a 16cm detachable cake tin, if you
would like to use a bigger tin then
double the amounts of this recipe.
2 Peel and cut your pumpkin into
small pieces and lightly cover in some
coconut oil. Roast int the oven for aout
20 -30 minutes in a 180C (Gas Mark
4/350F) and set aside.
Somethingsweet
3 In a blender add your base
ingredients, dates, desiccated coconut,
almonds, coconut oil and pinch of salt.
Mix well until you get a fine mixture that
also has some stickiness. You want to
have the same consistency of a classic
digestive and butter base mix.
4 Base your tin with some coconut oil.
This is to prevent the cake from sticking
and makes it a lot easier when you want
to detach the sides once it has set.
5 Press the base mixture into the bottom
of the cake tin until you have an even
layer and a tiny bit going up on the
sides. Leave in the fridge to set while
you prepare the the filling.
6 Add all your filling ingredients into a
powerful blender and blend until you
get a smooth creamy consistency. If
you haven't got a very powerful blender
then blend for a longer period until all
the ingredients have been combined
into a creamy texture.
7 Add the filling into your cake tin and
even the top. Let the pie set in the fridge
for 6 hours or in the freezer until it is
fully set.
8 Be careful when removing the pie from
the cake tin and transferring it onto a
plate. Use fruits for decorating or if it is
a special occasion edible flowers. Serve
30 minutes after removing from the
fridge/freezer.
Recipes and photography by: Bettina
Campolucci Bordi www.bettinaskitchen.com
Instagram:bettinas_kitchen
Per serving:
347 30.6g 19.1g 7.6g 0.1g 5.4g
kcal Fat Saturates Sugars Salt Protein
109
 The pear
necessities!

108

PEAR PIES
Pears are one of those beautiful
fruits that are often forgotten and not
used enough as the main ingredient
in desserts compared to its common
friend the apple. These little pear pies
are super easy to make, look pretty and
can be made way ahead and heated
just before serving. The pistachio cream
adds that bit of naughtiness and makes
this dessert extra special.
Makes: 4 portions ( 9cm pie forms )
For the pistachio & orange
blossom cream:
220g (1 cups) of raw pistachios
250ml (1 cup) of filtered water
1 tsp of orange blossom water
1 tsp of lime
2 tbsp of agave syrup
For the bottom layer:
180g (2 cups) of desiccated coconut
250g (2 cups) of almond meal (flour)
4 tbsp of coconut oil
Pinch of pink salt (Himalayan)
For the filling:
4 small pears
4 tbsp of coconut oil
4 tbsp of coconut sugar
1 tsp of ground vanilla powder
Somethingsweet
1 Start off by soaking your pistachios
for at least 2 hours, this is to make them
soft and easier to work with. In the
meantime lets get started with the pies.
2 Heat your oven to 180C (Gas Mark
4/350F). In a blender blitz dedicated
coconut, almond flour/meal, coconut
oil and a pinch of pink salt. Blend until
you get a sticky fine consistency. Base
your little pie forms with coconut oil and
divide the filling between the four pie
forms. Gently press into the bottom and
make sure there is an even bottom layer
in each pie form and set aside.
3 Deseed your pears, chop in half and
slice into very thin slices. Divide the pear
slices into each pie form and arrange in
different patterns.
4 Sprinkle 1 tablespoon of coconut
sugar on top of each pie along with 1
tablespoon of coconut oil. Make sure
the coconut oil gets in between the
slices and that the coconut sugar is
evenly spread.
5 Put in the oven and cook for 30-40
minutes until the pears have softened
and caramelised and the crust is a
golden brown colour.
6 Whilst the pies are cooking, prepare
your pistachio cream by adding all
the ingredients into a blender and
mixing until you have a lovely creamy
consistency. The cream can be kept cool
in the fridge until ready to serve.
7 When the pies are ready take them out
from the oven and let them cool on a
cooling rack. You can either take them
out from the pie forms or enjoy them as
they are.
8 When slightly cooled serve with the
pistachio cream and enjoy.
Recipes and photography by Bettina
Campolucci Bordi. bettinaskitchen.com
Instagram:bettinas_kitchen
Per serving:
359 28.2g 13.3g 10.6g 0.0g 8.0g
kcal Fat Saturates Sugars Salt Protein
109
 Open Sesame

Per serving:

397 21.6g 10.8g 16.9g 0.9g 11g

kcal Fat Saturates Sugars Salt Protein

110

SESAME AND SEA SALT DARK
CHOCOLATE BROWNIES
Makes: 9 square brownies
180g (1 cup) rolled oats
50g ( cup) cocoa powder
2 tbsp sesame seeds
tsp baking powder
tsp fine grain sea salt
2 tbsp ground chia seeds
60ml ( cup) unsweetened almond
milk (or nut milk of choice)
60ml ( cup) melted coconut oil
180ml ( cup) pure maple syrup
60ml ( cup) tahini (sesame paste)
Flaky sea salt to finish
1 Preheat oven to 180C (Gas Mark
4/350F). Line an 8 x 8 square baking
dish with parchment paper.
2 Place oats in a blender or food
processor and pulse until it becomes a
coarse meal, a few bigger pieces are ok,
as it adds good texture.
3 Place oat flour, cocoa powder, baking
powder, sesame seeds and salt in a
medium bowl and whisk together until
well combined.
Somethingsweet
4 In another bowl, mix ground flax
seeds with water. Melt coconut oil in a
small pot and add to the flax seed mix.
5 Whisk in maple syrup and tahini until
well combined. Pour wet ingredients
into dry mix and fold to gently to
incorporate.
6 Spread batter out into prepared
baking dish and even out the top. It will
be pretty thick so it might need some
help getting to the corners.
7 Sprinkle with flaky sea salt and bake
in the oven for 10-15 minutes or just
until set around the edges but still a
little soft in the centre. The brownies
should be soft but firm on top.
8 Remove from oven and let cool
completely before slicing. The taste
of these are even better the next day,
they get softer and more fudge like, just
screaming for a big scoop of dairy-free
ice-cream.
Recipe and images supplied by Jodi Kay
happyheartedkitchen.com.
Instagram: @happyheartedkitchen.
Facebook: facebook.com/happyheartedkitchen.
111
 VEGAN CHOCOLATE CHERRY
JELLY SHOTS
Prep Time: 10 minutes
Cook Time: 30 minutes
Serves: 9
8 Oreo biscuits
1 tbsp coconut oil
43g ( cup) semi-sweet chocolate
chips (dairy-free)
180ml ( cup) vodka
60ml ( cup) cherry syrup*
1 tbsp agar agar (see our glossary on
page 83)
150g (5oz) dairy-free vanilla
flavoured yogurt
Approximately 14 fresh cherries
- 9 left whole, the rest pitted
and chopped
1 Heat your oven to 160C (Gas Mark
3/325F). Cut parchment paper into
strips and criss-cross them at the
bottom of each muffin compartment.
This will help to easily remove the jelly
shots when they're ready to eat.
2 Place the Oreos in a food processor
with the coconut oil. Pulse until a
coarse meal develops. Press this
evenly amongst the 9 mini muffin pan
compartments.
3 Place in the oven and bake for 5-7
minutes. Remove and set aside to cool.
4 In a saucepan combine the vodka,
cherry syrup, and agar agar. Give it a
stir to combine and then place over
medium high heat and bring to a boil.
Reduce heat to simmer and cook for
about 3 minutes or so, until the agar
agar is dissolved.
5 Remove from heat and allow to cool
for a moment or two before adding
the yogurt and the approximately 5
chopped cherries. Pour the cherry
mixture over the Oreo crusts. Place in
the fridge to set, at least 30 minutes, but
up to an hour.
6 Slice a sliver off the bottom of each of
the remaining cherries to create a flat
base and when the vegan cherry jelly
shots are set, place a whole cherry on
top of each.
* You can buy this at lakeland.co.uk
Recipes and images supplied by
namelymarly.com. Instagram: @namelymarly

112
pages

113
ALMONDS
IDEA 1: Top off your salad with chopped almonds for added texture
and taste.
HOW? Prepare your choice of salad in a large bowl using ingredients
of your choice. Pour over a large glug of your desired dressing,
mixing the contents of the bowl to ensure even distribution. Sprinkle
over a handful of whole/roughly chopped almonds or as many as
desired and serve.
IDEA 2: Roast crunchy almonds in maple syrup and cinnamon for a
delicious guilt-free snack.
HOW? Preheat oven to 190C, (Gas Mark 5/375F). Liberally coat
almonds with maple syrup, stir well ensuring each and every nut is
covered. Combine 1 tsp of coconut sugar with an equal amount of
cinnamon and then mix into the almonds, distributing well. Roast
in the oven for 10 minutes on a lined baking sheet. Once cooked, let
them sit for a while before tucking in.
IDEA 3: Create a quick and easy parmesan with your leftover
almonds.
HOW? Place 100g almonds, 2 tbsp nutritional yeast, garlic
powder and mineral salt in a food
processor and process until your
desired consistency. Sprinkle
additional yeast and garlic
powder to taste. Sprinkle
over soups, pastas,
salads and
pizza.
Loo
se Ends
PINE NUTS
Make the most of your
leftover ingredients with
IDEA 1: Blitz into a smooth easy nutty pesto.
HOW? Add a large handful of pine nuts to a food these recipe ideas
processor along with parsley and 1-2 garlic cloves.
Once mixed into a coarse meal slowly add extra virgin
olive oil in a steady drizzle. Process until it becomes a smooth
paste. Add enough olive oil to keep it moist and spreadable.
IDEA 2: Use pine nuts to finish off a Mediterranean roasted
pepper and caper salad.
HOW? Preheat the grill. Arrange 3 red and yellow peppers, skin
side up on a baking tray and brush with oil. Grill for 10-15 mins
until skins are well charred. Meanwhile, crush a garlic clove
and a pinch of salt to a paste. Mix 1 tbsp of white wine vinegar
and 3 tbsp of extra-virgin olive oil to make a dressing. Strip the
skins and seeds from the peppers, then quarter. Put the flesh in
a bowl and pour over the dressing and scatter with capers and
pine nuts.
IDEA 3: Whip up a pine nut dressing to accompany a salad of
your choosing.
HOW? Place 3 tbsp of pine nuts in a blender, whizz until finely
ground. Add 3 tbsp of water, 4 tsp of cider vinegar, 1 tbsp of
lemon juice, parsley, garlic cloves, and basil. Cover and process
until blended. While processing gradually add 3 tbsp of olive oil,
until a runny consistency is achieved.
SEMOLINA
IDEA 1: Jazz up ordinary
roast potatoes by tossing
them in semolina flour
and roasting with garlic.
HOW? Simmer cubed
potatoes and garlic for 15 mins
until soft. Heat oven
to 180C. When potatoes are cool mix in a large bowl with 2 tbsp
of olive oil. Toss with semolina flour until well coated. Pour oil
into a roasting tin and add the potatoes and garlic. Bake until
crisp and golden.
IDEA 2: Switch up traditional pancakes for this Moroccan
semolina alternative.
HOW? In a large bowl mix 300g of semolina, 90g flour, 1 tsp
salt, 1 tsp sugar and 2 tsp baking powder. In a blender, combine
700ml lukewarm water and 1 tbsp yeast. Gradually add the dry
ingredients. Blend until the batter is smooth and creamy. Place
a small non-stick pan on a medium heat. Use a ladle and pour
some batter into the pan. Only cook the pancake on one side.
IDEA 3: Use semolina to create a sweet pudding.
HOW? Boil 470ml of unsweetened almond
milk in a pan. Once boiled slowly pour 65g
semolina into the almond milk while
constantly stirring until you end up with
a clump free mixture. When the mixture
begins to thicken reduce the heat and
continue to stir until it resembles
porridge. Stir in lemon and vanilla and
remove from the heat.
CORN MEAL
IDEA 1: Make some delicious and easy
fritters with corn meal and a variety of veggies.
HOW? Pre heat a non-stick pan and spray liberally
with fat-free cooking spray. In a bowl combine
shredded carrots, a courgette, spring onion, finely chopped
coriander, 60g of corn meal, 60g of brown rice flour and 118ml
of water. Once incorporated scoop out a portion of the mix and
drop into the heated pan. Fry each side for 3-4 minutes.
IDEA 2: Use corn meal to create this traditional doughy treat
known as fried mush.
HOW? In a saucepan heat 700ml of water to boiling. Stir in 1
tsp salt and 120g of corn meal. Stir the mixture until it reaches
a thick stodgy consistency. Put the mixture into a greased loaf
pan, cover and place in the fridge overnight. Next morning,
melt vegan butter in a frying pan. Slice the corn meal mush into
slices and cook until golden brown. Serve with syrup.
IDEA 3: Okra pods in corn meal make a bite-sized snack.
HOW? Wash your okra pods and cut off the tips and
stems. Cut up pods into slices. Sprinkle the slices
with salt and pepper. Combine 75g cornmeal
and a tbsp flour in a large dish. Add
okra and toss to coat. Heat a
large frying pan and pour
in some vegetable oil.
Fry okra in hot oil until
golden brown and drain
on a paper towel.