Vegan Food Living - October 2021

UNCOVER THE HEALTH
The UK’s best-selling vegan magazine BENEFITS OF EATING A WHOLE

FOOD PLANT BASED DIET
&LIVI NG
indulgence 75
OCTOBER 2021
CHOCOLATE
indulgence PLANT-
BASED
Satisfy your RECIPES
sweet cravings
with decadent
desserts
COOK A
HALLOWEEN FEAST!
+
What you FILL YOUR FREEZER
WITH EASY,
can eat to MAKE-AHEAD MEALS
help reduce
stress
ONE POT, THREE WAYS... ara m el

– P2 5
Transform one main recipe lted c
ith s a
into three exciting dishes lat e cake w
vegan c ho c o
CLIMATE CHANGE FASHION FORWARDS Vegan Camp Out
Why eating green makes a Explore the latest innovations Hidden veg recipes OCTOBER 2021
VEGAN FOOD
& LIVING
big difference to the planet in vegan leather alternatives 30-minute meals PRICE £4.99
W ELCO M E
Welcome
Cover image
Recipe and photo by
Stockfood, The Food Media Agency
(www.stockfood.co.uk)
We've said it before and we'll say it again, we're a Stay in touch
team of chocoholics. No matter what form it Facebook
takes – bar, cake, gooey chocolate pudding – Find us at www.facebook.com/
we'll try it. So this issue is a particularly special veganfoodandliving
one for us as we get to share some of our Instagram

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favourite recipes with you. We're obviously not veganfoodandliving
advocating making them all at once, of course
Twitter
– everything in moderation as the saying goes – Go to twitter.com/
but we hope you find them every bit as tempting veganfoodliving
as we do. We've tried to keep the recipes quite Linkedin
varied, so whether you welcome full on chocolate Join us at www.linkedin.com/
company/vegan-food-living/
decadence or you prefer just a subtle hint of
cacao, you should find something to suit. Turn to Pinterest
Go to www.pinterest.co.uk/
page 12 to indulge your sweet tooth right now. vegan_food_living
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vegetable in all its wondrous forms. On page 58 VeganFoodandLiving
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are usually veg-phobic to eat the good stuff! Then
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on page 88 we reveal just how versatile
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VEGANFOODANDLIVING.COM
40
Discover the secrets of delicious
and nutritious vegan living
12
AN ASIAN FEAST
54
CHOCOLATE HEAVEN THE IMPORTANCE OF THERAPEUTIC FOODS
HAPPY HALLOWEEN
50 ULTRA PROCESSED
FOODS 58
34 HOW TO... EAT WHEN

YOU’RE STRESSED 56 HIDDEN VEG
4 VEGANFOODANDLIVING.COM
I N T H I S I S S U E
EASY VEGAN
On the
cover p52
p12
67 p34,
ONE POT: THREE WAYS p64
p50
p82
p102 p104 p98,

p58,
82 p76
THERE’S NOTHING F E AT U R E S
VEGETABLES CAN’T DO! Halloween feast.....................................34
4 ways with avocado........................38
Asian feast...................................................40
How to eat for stress.........................50
Benefits of a whole food plant
based diet ...................................................52
Therapeutic eating .............................54
Ultra-processed food.......................56
Hidden veg recipes ...........................58
Freezer meals ..........................................64
100 One pot, three ways .........................82
Linda McCartney meals ................85
88 FEELING BETTER... NATURALLY!

There’s nothing that
vegetables can’t do...........................88
Get back to nature..........................100
ESSENTIAL OILS The climate crisis ..............................102
102 EAT GREEN
FOR THE PLANET 104 108 Vegan leather alternatives .....104
Essential oils..........................................108
Beauty box..............................................110
E V E RY I S S U E
What’s cooking ......................................... 8
Behind the scenes with .................11
Join Vegan Food
& Living Plus..............................................26
VEGAN LEATHER Nutrition in a nutshell .....................47
ALTERNATIVES Food for thought...
Jasmijn de Boo ....................................114
VEGANFOODANDLIVING.COM 5
I N D E X
VeganFood & L I V I N G
RECIPE FINDER Anthem Publishing Ltd,

Suite 6, Piccadilly House,
London Road, Bath BA1 6PL
Chocolate 10 ingredients PUBLISHER Sally FitzGerald
sally.fitzgerald@anthem.co.uk
12 Red velvet chocolate truffles 68 Beet Buddha bowl bites
14 Chocolate scones 69 Lemon and dill creamed tofu SENIOR ART EDITOR Alex Duce
15 Churros with chocolate sauce 69 Roasted pumpkin and plum salad alex.duce@anthem.co.uk
17 Chocolate mousse with 70 Krab cakes
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DIGITAL EDITOR Rachel Smith
76 Mushroom shawarma
30 Smoothie bowl 77 Mushroom tacos rachel.smith@anthem.co.uk
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34 Sweet potato and leek bake
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83 Cajun beer-battered oyster
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39 Legendary Xavier super smoothie 84 Cajun tacos with pickled red onion PRINT
39 No-mayo potato salad William Gibbons & Sons Ltd
39 Avo houmous Linda McCartney's Tel +44 (0) 1902 730011
86 Aubergine and tomato bake DISTRIBUTION
Asian feast 87 Deep dish pie Marketforce (UK) Ltd,
41 Stuffed Chinese aubergines 87 Gingerbread cake 3rd Floor, 161 Marsh Wall, London,
42 Char siu tofu E14 9AP Tel: +44 (0) 330 390 6555
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46 Pulled mushroom bánh mì
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Hidden veg 94 Cashew cookie bars

95 Toad in the hole All content copyright Anthem Publishing Ltd, 2021,
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What’s
cooking
Keep up to date with all Emma and Laura from
Eating
Out with
the latest happenings in the thisvegancity.com bring us

news of plant-based eating
vegan community options across the UK
GAUTHIER SOHO
Location: 21 Romilly Street
Website: gauthiersoho.co.uk
Cuisine: French gastronomy
Service: Fine dining
A Soho Georgian townhouse. A vegan Michelin star
awarded chef. A French gastronomy inspired tasting
menu. It’s almost more than your average vegan could
ever dream of. We caught up with the wonderfully
effusive Alexis Gauthier, whose fine dining restaurant
Gauthier Soho, once a playground for omnis, has
reopened as 100% plant-based. He jokes that it was
a midlife crisis, and most people would get a Harley
Davidson instead. We’re glad you didn’t, Alexis.
We sat down to the first of 10 courses, a tomato and
basil crisp, swiftly followed by a rosemary brioche with
a piperade and harissa dip. So far, so south of France.
As much as we would like to
describe every course, there
is literally too much to fit
in this column. So skip to
the truly unforgettable
moments we must.
The Berligot à la
Truffe was exactly
The Body Shop gets that – unforgettable.

Little pasta pyramids
filled with a rich plant
set for Christmas cream and surrounded
by a truffle and miso jus.
The Body Shop launches its biggest ever Haircare Gift Set featuring ginger You’re advised to pop the whole
Christmas gift collection this year, online shampoo, conditioner, scalp serum piece of pasta in your mouth and, once you do, you’ll
and in-store from 14th September, and and a scalp relaxer, plus the bumper understand why. We could have eaten 10 courses of
you’re in for a real treat! Featuring Love & Plums Ultimate Gift Set containing that alone. Next up was the beautiful and unexpected
packaging that’s kinder to the planet with everything from body scrub to shimmer midway course of Nuage aux Fraises, which means
cloud of strawberries. Strawberries mid menu might
clever, reusable constructions, this year’s mist, body butter and shower gel.
not be the obvious choice, but it really works and it’s
line-up also supports The Body Shop’s There’s so much to choose from, if
clear Alexis is creating something new here, so the
Community Fair Trade partners behind you’re anything like us you’ll want it all!
usual rules don’t apply. The tasting experience starts
their most-loved gift boxes and jute bags. www.thebodyshop.com before you even touch the cutlery as the candy floss
The Christmas body care limited special cloud is blow torched away to reveal strawberries and
editions are back this year too in three verbena jelly. Later still, there’s even a mini homemade
beautiful flavours – Kindness & Pears, cheese board. It just wouldn’t be French without it.
Love & Plums, and Joy & Jasmine. France may not be well known for its vegan cuisine,
Treat your friends to gorgeous gifts but Alexis is forging ahead on a path less travelled
that cater for all budgets, from the Feels and we think he is making history as he proves there is
& Festivity Hand Cream Trio, which literally nothing stopping plant-based food.
includes 30ml hand creams in all three
of this year’s limited special edition Do you have a favourite vegan restaurant in the UK?
flavours, to the Shake & Swish Ginger Let us know by email to: hello@thisvegancity.com
Website: thisvegancity.com
8 VEGANFOODANDLIVING.COM Instagram: @thisvegancity
SUPERMARKET GIANT INCREASES THE
NUMBER OF STORES STOCKING THE
VEGAN CHEESE BRAND BY 70%
As of 5th July this year, Applewood® Vegan Grated is with Tesco’s decision to introduce Applewood Vegan
now stocked in 820 Tesco stores across the UK – a 70% Grated to 340 more stores across the UK. It’s great
increase in the number of its supermarkets stocking the news for the brand. Applewood Vegan is now the
cheese since its launch at the start of the year. number two vegan cheese brand in the UK only
Supermarket giant Tesco introduced Applewood 18 months after launching, with total sales worth
Vegan Grated to 480 stores when the grated version of £4.2 million. And sales have grown by 301% on the
the award-winning vegan cheese launched in January last year. Tesco’s decision to roll out Applewood
this year. The vegan grated cheese has proved so Vegan Grated to 820 stores is just the icing on the
popular that Tesco has started selling the cheese in cake for the Applewood Vegan brand.”
820 stores throughout the country. Applewood Vegan Grated is available as a Oumph!
umph! Kebab
Lisa Harrison, Senior Brand Manager for 200g resealable pouch for £2.75. Find out more at
Döner Style
Applewood Vegan, said: “We are over the moon www.flexifriday.com/applewood-vegan.
now at Iceland
A brand new
product from award-
winning Swedish
plant-based Oumph!
has just hit the
freezers in Iceland.
Oumph! Kebab
Döner Style is an
awesome product
that is easy to cook
and create your own
favourite kebab dish
– 100% plant-based,
of course. Oumph!
Kebab Döner Style
is made from peas
and is also free from
gluten. Find it in an
Iceland store near
you now, priced at
£3 for a 280g pack.
Behind
The Big 3 Tour Join the vegan revolution
Łhe scenes
This summer the Viva! Viva! is dedicated to ending the pain and suffering
team hit the road to show of farmed animals. Our supporters help us keep
the British public how campaigning for the animals – exposing the cruel
easy it is to swap chicken, reality of life inside factory farms,
aŁ
cheese and chocolate for holding massive industries to
cruelty-free alternatives, account and saving animals. All
without compromising on our campaigns, investigations
taste! From zero-grazing to and events need funding. Please
industrial US-style chicken help keep Viva! fighting for the
sheds, factory farming is animals. Monthly donations
responsible for terrible cases of animal cruelty and inflicts enable us to plan ahead and the
suffering on about one billion land animals in the UK more generous they are, the
Welcome to Siobhan every year. We’re on the edge of an antibiotic resistance more we can achieve. We have
crisis, more zoonotic diseases and a climate catastrophe – the skills, courageous staff and
Dolan’s column. Each and animal agriculture is the main driver for all of this. knowledge, your donation will
month she gives As part of our End Factory Farming campaign, we give us the ability to continue our work.
us the low-down on travelled around the south east of England giving away We have many more campaigns planned and the
delicious alternatives to chicken, cheese and chocolate to only limit on what we can achieve is resources. So that
the latest news and show how delicious it can be to ‘Enjoy The Big 3 – Animal we can plan ahead and achieve our goals, we need
campaigns from Viva!, Free!’ The public were blown away by how tasty our vegan your support. To donate or find out more, please visit
one of the UK’s leading options were! Our team exposed the reality of dairy and viva.org.uk/veganrevolution.
broiler farms to the public, explaining why we must end
vegan charities. factory farming before it ends us, and go vegan. Don’t forget to read Viva!’s articles in Vegan
Interest in eating more vegan food? Try our amazing Food & Living each month too.
V7 meal plan (vegan7.org.uk) or our free Vegan Recipe
Club app (available from Google Play or App Store). Siobhan Dolan, Viva!
N E W S
A SPOOKY TREAT Fry’s ditches 1.5 tonnes

of plastic a year with
FOR HALLOWEEN packaging refresh
There’s something spooky happening at Moo Free Plant-based food brand, The Fry
HQ right now – they’re making special Halloween Family Food Co, is celebrating the
treats for dairy-dodging choccy monsters! Moo launch of its brand new look and
Free Spooky Chums are made from the delicious feel, which will see it removing
chocolate that you expect from Moo Free and are plastic inserts across a number of its
just fa-boo-lous. Using Moo Free’s Rainforest hiding in your Spooky Chum until you open it. You core products.
Alliance ‘milk’ choc recipe, these wonderful little may have a ghastly ghost, a petrifying pumpkin, Moving one step closer to
greener packaging, Fry’s has
bars are a fun snack and a surprise for everyone. a wicked witch or even a blood-curdling bat. The
removed
Inside each Spooky Chum packet, which is 100% Spooky Chums cost just 40p per pack – find the full
the plastic
recyclable, you will find a tasty vegan chocolate choccy range online at moofreechocolates.com and
wrappers
square in the shape of a spooky character. However, stay up to date on their dairy-dodging choccy news from seven
you won’t know which chilling character you have by following @moo_free_chocolates on Instagram. of its main
products,
including its
A tasty yet sustainable best-selling
Chicken-Style
advent calendar Burgers, and
other family-
We know, we’re sorry, we’re going to start talking favourites
about Christmas already. But it’s never too early to such as
start thinking about advent calendars! And we love Traditional
Burgers and
the gorgeous advent calendars from Playin Choc.
Sausage
Available as a full 24 Drawer Advent Calendar (£55),
Rolls. The
or a 12 Drawer Advent Calendar (£27.50), each day
move sets Fry’s on target to make
the lucky recipient will not only receive a 10g tasty 96 per cent of its products fully
chocolate treat that’s organic and made from just recyclable by the end of 2021. The
three ingredients (cacao, coconut and vanilla), but products will now be packaged
they’ll also get a 3D puzzle toy made from 100 per cent straight into the brand’s cardboard
recycled board to build, three stencils to use for boxes, part of its mission to
creative drawing, and a fun facts educational eliminate plastic and make its entire
info-card. Not just delicious, but sustainable and range recyclable. The cardboard
educational too! Who could resist? Get your hands on boxes are fully recyclable. See the
one at www.playinchoc.com. packaging at fryfamilyfood.com/uk.
Let’s Get Cosy

Oh yes, I don’t think I’m alone in your glow throughout autumn: rhythm. Don’t be hard on yourself
feeling a little bit excited about • Treat yourself! Yep! That’s and feel comfortable saying no to
the new season in-coming! I love absolutely No. 1 on the list. Treat things if they don’t feel right.
Pressing summer, don’t get me wrong, but

there’s something about autumn
and the beautiful burnt orange
yourself to something new and
meaningful, something to boost
your wellbeing as the weeks roll on.
• De-clutter. Traditionally
a spring task, I find it more
therapeutic to have a good clear-out
pause trees and majestic sunsets to match

that make me feel happy.
There are lots of things to love
I would buy a new notebook (being
a life-long stationery-lover).
• Eat wholesome root veggies
in the autumn. Followed by sage
smudging around my home, it’s the
best way to clear-out old energies
about the changing of the seasons in stews, soups or roasted. They and welcome new ideas, a clear
and there are lots of things we are so versatile and will help your mind and free-flowing energy.
can do to ensure we look after gut microbiome to stay healthy, • Stay active. So important and
ourselves so that the transition is which will in turn boost your one that can feel like an uphill task
easier; cold weather can impact our immune system. when it’s a bit chilly. A brisk daily
wellbeing, so its important to wrap • Don’t feel the pressure. Just walk can work wonders for our
up toasty and warm and really as nature takes its time to move mood. I like to keep a track of my
nurture our minds and bodies. and evolve, we too need time and steps on my phone, it’s so useful.
Here are my top tips to keep space to adjust and find our new All my love, Holly xxx
Holly Johnson joins us every month to share her vegan wellbeing

tips. With a love of vibrant flavours and a passion for helping people
to achieve optimum wellbeing, Holly’s Wholesome Kitchen
(hollyswholesomekitchen.com) creates nutrilicious recipes that fortify,
revive and restore to promote wellness in mind, body and soul.
Behind the Scenes
Refarm’d
Vegan Business Tribe talks
to Geraldine Starke about
her mission to help dairy
farmers convert to making Above Geraldine Starke
with a happy cow no
plant-based milk longer being exploited.
W
hen Geraldine started Refarm’d,
she didn’t just launch a business, for Refarm’d. We want to help people and the aligned with your ethical values is critical to
she started a mission. By taking farmers themselves connect with these building something great.
time to understand and engage with dairy animals; there is no better advocate for the
farmers, she’s been able to build a business vegan community than an ex-dairy farmer What advice would you give to
model that stops the exploitation of animals, becoming vegan! someone setting up a mission-led
gives cows a safe space to live out their lives business to help create a vegan world?
and provides the farmers with a sustainable You now have a plan to roll out the Talk with potential customers, competitors
and compassionate source of income. concept to more farms; what do you and all people involved in the type of
need to make that happen? business you want to create. If you’re not an
Out of all the businesses you could Utilising the experience and experienced businessperson, then
start, why start a vegan business? knowledge gained in our beta make sure you get early feedback
My background is in hospitality, so I was phase, we’ve changed our from experts. This helps to
working daily in a heavily meat and dairy business model and we’re avoid big mistakes, high
environment until my ethically-motivated going to test it with our “There is no better costs and losing time. I like
transition to veganism 10 years ago. It made
sense to me to try and do something aligned
partner farm in the UK
before we roll it out to
advocate for the the ‘fail fast’ approach to
learning: frequently
with my values, by creating a vegan business other farms. What we vegan community check in, see our
to help move towards a vegan world. now need is funding mistakes and start again.
Refarm’d is not just helping convert dairy from investors and than an ex-dairy You need to be open to
farmers to oat-milk production; their farms
also become animal sanctuaries so their
grants; this will allow us
to develop our new and
farmer becoming failures, and sometimes
several, to be able to get to
animals can live out their natural lives. improved plant-milk recipe vegan” a successful business model.
and to work on our branding,
How have the farmers reacted to this? as well as hire some talent to Lisa Fox says: “It’s easy for many
The positive feedback we get makes us realise raise Refarm’d to the next level! of us to see the people within the
there is a need for such a solution; so many animal industries as the enemies. However,
farmers are looking for an exit strategy from Do you think creating a business by taking the time to engage with and
this industry. On the flip side, a few farmers around a strong mission has helped understand the farmers, Geraldine has been
were interested but wanted to avoid the get more people on board and spread able to build a business that suits the needs
sanctuary aspect, but this is non-negotiable your message quicker? of both farmers and the animals; this gives
100%! I never expected things to evolve so them the opportunity to move away from
fast and to have such support, and that is dairy farming. Refarm’d is a prime example
entirely due to the mission behind Refarm’d. of researching, testing and not being afraid to
We have discovered that having a mission make some mistakes along the way to
completely understand a market and to build
a solid business.”
Learn more about Refarm’d at their

website: www.refarmd.com
LISA FOX
You can read more interviews
with vegan businesses at
www.veganbusinesstribe.com.
Join Vegan Business Tribe to get
support from our vegan business
experts and a wide vegan
business community to help
ook Farm your business grow.
radley N Above Ex-dair
Above B at milk a
nd y farms becom
e
duces o sanc tuaries fo
now pro db e e f. r the cows.
y milk an VEGANFOODANDLIVING.COM 11
not dair
Chocolate
heavenWe’ve gone ca-ca-cacao crazy this issue with
page after page of sweet, dark delights to satisfy
the most demanding of chocoholic cravings
Red velvet chocolate truffles
By CHOC Chick (chocchick.com)
Makes 24 | Prep 20 mins | Cook 5 mins | Calories 159 (per truffle)
FOR THE TRUFFLES 1 For the truffles, put all the ingredients into a bowl. Stir until well combined.
210g (1½ cups) almond flour 2 Take 20g (about 1 tbsp) of the red velvet dough, roll into a ball and place
140g (½ cup) almond butter on a lined tray. Repeat this step until all the dough has been used.
60ml (¼ cup) maple syrup 3 Refrigerate the balls while you make the raw chocolate.
60ml (¼ cup) beetroot purée 4 For the raw chocolate, place the cacao butter in a bowl over a pan of water,
on a low heat and gently melt. Once melted, turn off the heat and mix in
4 tbsp coconut flour
the cacao powder and maple syrup and blend well with a metal balloon
2 tbsp CHOC Chick cacao butter, melted whisk. Taste and add more maple syrup or cacao powder if required.
1 tbsp CHOC Chick cacao powder 5 Once you have made the raw chocolate, coat half of the truffles in the raw
2 tsp vanilla bean paste chocolate and drizzle 1 tsp raw chocolate over each of the remaining.
a pinch of salt 6 Place the raw chocolate in the fridge to cool. When the raw chocolate has
FOR THE RAW CHOCOLATE nearly set, drizzle 1 tsp raw chocolate over the coated truffles and sprinkle
dried raspberry pieces and rose petals over each.
200g (1 cup) CHOC Chick cacao butter
7 Once the chocolate has set, put the truffles into paper cases and store in an
12 tbsp CHOC Chick cacao powder
airtight container in the fridge for up to a week.
6-8 tbsp maple syrup
FOR THE TOPPINGS
P E R S E R V I N G
2 tbsp freeze-dried raspberry pieces
1 tbsp edible rose petals 12.1g 4.6g 0.01g 5.7g 15.5g 4.7g
Total fat Saturates Salt Sugar Carbs Protein
Chocolate R EC I PE S
Chocolate scones
By CHOC Chick (chocchick.com) | Makes 5 | Prep 15 mins | Cook 20 mins | Calories 578 (per scone)
FOR THE SCONES 1 Preheat the oven to 200°C/Gas Mark 6 and 7 Once baked, remove from the oven, leave to
350g (3½ cup) self-raising flour, line a large baking tray with parchment paper. cool slightly and make the melted raw
plus extra to dust 2 Combine all the dry ingredients for the scones chocolate sauce while you wait.
50g (½ cup) CHOC Chick in a large mixing bowl. 8 For the raw chocolate sauce, place the cacao
cacao powder 3 Add in the vegetable spread and rub together butter in a bowl over a pan of water, on a low
until you have fine breadcrumbs, then slowly heat and gently melt. Once melted, turn off
4 tbsp sugar
stir in the milk to form a soft dough. the heat, mix in the cacao powder and maple
1 tsp baking powder
syrup and blend well with a metal balloon
a pinch of sea salt 4 Sprinkle a little flour on the surface and roll out
whisk. Taste and add more maple syrup or
the dough until it’s about 2cm (¾in) thick.
90g (¾ cup) dairy-free vegan spread cacao powder if required.
5 Use a cutter of choice to cut out the scones.
150ml (2⁄3 cup) dairy-free vegan milk 9 Drizzle melted chocolate over the top of each
Transfer the scones onto the lined baking tray
FOR THE RAW CHOCOLATE SAUCE scone and leave to cool for about 30 minutes.
and brush with a little vegan milk.
25g (1⁄8 cup) CHOC Chick cacao butter 10 Serve with raspberry jam, fresh raspberries
6 Put in the oven to bake for 12-15 minutes, until
2 tbsp CHOC Chick cacao powder and coconut yoghurt or vegan cream.
golden and they sound hollow when tapped
1-2 tbsp maple syrup on the bottom.
TO SERVE
240ml (1 cup) coconut yoghurt or P E R S E R V I N G
vegan cream
23.6g 9.9g 0.25g 22.4g 84.9g 13.4g
fresh raspberries
raspberry (or berry) jam
Churros with
chocolate sauce
By Broke Bank Vegan (brokebankvegan.com)
Serves 14 | Prep 5 mins plus resting
Cook 20 mins | Calories 164 (per serving)
FOR THE CHURROS

500ml (2 cups) water
1 tsp salt
60ml (¼ cup) neutral vegetable oil
250g (2 cups) plain (all-purpose) flour
1.25-1.5 litres (5-6 cups) oil, for frying
FOR THE CINNAMON SUGAR
100g (½ cup) granulated sugar
1 tbsp cinnamon
FOR THE CHOCOLATE SAUCE
50g (1⁄3 cup) vegan dark chocolate bar
60ml (¼ cup) full-fat coconut milk
¼ tsp vanilla extract, optional
¼ tsp cinnamon, optional
1 To make the churros, bring the water, salt, and 60ml

(¼ cup) vegetable oil to a low boil in a medium
saucepan. Once boiling, remove the mixture from the
heat and pour into a mixing bowl with the flour. Mix
until well-combined, then cool for about 15 minutes.
2 In the meantime, make the cinnamon sugar coating by
combining the sugar and cinnamon in a shallow bowl
or plate. Set aside.
3 Once it has cooled, transfer the dough to a churrera or
piping bag with a large star-tip attachment. Let it cool
for another 15-20 minutes in the fridge, then bring
1.25-1.5 litres (5-6 cups) vegetable oil (enough to fully
submerge the churros) to 175-190°C/350-375°F in a
deep pot. It's ideal to use a thermometer when
working with oil. If you don't have one, test if the oil is
ready by dropping a small piece of dough in. If it sizzles
and floats to the top, then you should be good to go.
4 Squeeze two or three pieces of dough out at a time
over the pot of oil, about 10-15cm (4-6in) long. Cut
each piece with a pair of scissors or a knife. Note: don't
cook more than three at a time as the oil temperature
will drop too much.
5 Fry the churros until golden brown, about 2-4 minutes
per batch. Using a slotted spoon, remove each one
from the oil onto a paper towel-lined plate. Leave them
for about 30-60 seconds before rolling in the cinnamon
sugar mixture.
6 To make the chocolate sauce, melt the chocolate,
coconut milk, cinnamon and vanilla together in a
double boiler over low heat. Stir constantly until the
chocolate has melted, then transfer to a serving dish.
7 Alternatively, you can microwave the chocolate sauce
ingredients in a heat-safe bowl for 10-15 second
increments. Be careful to stop and stir frequently as it's
easier to burn the chocolate in the microwave.
8 Serve the churros while warm with a side of chocolate
P E R S E R V I N G sauce for a crispy, Mexican-style treat.
8g 5.7g 0.17g 5.3g 20.8g 2.5g
Chocolate mousse
with whipped vanilla
coconut cream
By Katie White from @OliveWoodVegan (olivewoodvegan.com)
Makes 6 | Prep 20 mins plus chilling | Cook none
Calories 520 (per serving)
2 x 300g packs (3 cups) of silken tofu

200g (11⁄3 cups) vegan dark chocolate
180ml (¾ cup) maple syrup
1 tsp vanilla essence
½ tsp salt
4 tbsp of liquor of choice or 1½ tsp of rose,
orange or mint essence
FOR THE CREAM
480ml (2 cups) coconut cream, chilled overnight
2 tbsp icing (confectioner's) sugar
1 Cut the silken tofu packets open and drain the liquid.
2 Place the tofu in an almond milk bag or clean tea towel
tied together at the top to form a bag.
3 Hang the almond milk bag or tea towel over a sink and
squeeze out as much liquid as you can. If you have
time, leave it there for a few minutes to drain out some
more liquid from the tofu. Otherwise, just squeeze it
until minimal drips of liquid are coming out.
4 In a blender, place the tofu, maple syrup, vanilla, salt
and flavouring of choice and blend until silky smooth.
5 Melt the chocolate over a double boiler until it has just
melted. Add it to the tofu mixture and blend
thoroughly for a minute or two until very thick.
6 Pour the chocolate mixture into six small glasses and
refrigerate for several hours or overnight.
7 Scoop the cream content off the top of the refrigerated
coconut cream until you hit the water content part, and
place it in a chilled bowl. Save the coconut water for a
smoothie or curry.
8 With an electric beater, beat the coconut cream for
about 8 minutes until soft peaks form and it’s
resembling whipped dairy cream.
9 Now add the icing sugar and vanilla, and continue
whipping for a further couple of minutes or until you
are satisfied with the thickness.
10 Scoop spoonfuls of the cream on top of the thoroughly
chilled chocolate mousse.
11 Top with whatever you desire, from fresh berries to
coffee beans, orange zest, mint. You can serve
immediately after adding cream, or you can refrigerate
for an instant amazing dessert later on.
P E R S E R V I N G
29.2g 19.8g 0.3g 40.8g 52.4g 11.1g

Chocolate and orange tart

By Katie White from @OliveWoodVegan (olivewoodvegan.com)
Serves 8 | Prep 15 mins plus chilling | Cook 40 mins | Calories 398 (per serving)
FOR THE PASTRY 1 Place all the pastry ingredients, except the 7 Combine the paste with all the other filling
190g (1½ cups) plain (all-purpose) flour water, in a food processor and pulse until a ingredients, except the chocolate, in a
crumb forms. Slowly add the cold water saucepan, then add to the heat and whisk
125g (½ cup) cold vegan butter
until a dough forms. frequently until it gets very thick.
30g (¼ cup) icing (confectioner's/
2 Empty the dough out onto a bench and roll 8 When you have a custard, take it off the
powdered) sugar
it into a big circle about 3mm (1⁄8in) thick. heat and mix in the chocolate pieces until
2 tbsp cocoa powder they are completely melted and combined.
3 Preheat the oven to 180°C/Gas Mark 4.
1 tsp salt Line a 30cm (12in) loose-bottom tart tin 9 Fill the pastry case with the chocolate filling
60ml (¼ cup) iced water with baking paper. and refrigerate overnight.
FOR THE FILLING 4 Place the dough in the tin and top it with 10 Serve the tart with whipped coconut
240ml (1 cup) coconut cream baking beads. Blind bake for 40 minutes. cream, if desired.
150g (¾ cup) caster (superfine) sugar 5 Remove the baking beads and paper and
leave to cool.
½ tsp agar powder
6 For the filling, combine the cornflour and
3 tbsp cornflour (cornstarch)
milk to make a paste.
3 tbsp plant-based milk
1 tsp orange essence P E R S E R V I N G
½ tsp vanilla essence
20.6g 11.2g 0.38g 26.3g 49.7g 4.4g
75g (½ cup) vegan dark chocolate
Chocolate
cookie balls
By Freyja Hanstein from Wholesome World (wholesomeworld.com)
Makes 8 | Prep 20 mins plus soaking and chilling | Cook none
Calories 133 (per ball)
100g (2⁄3 cup) dates

110g (1 cup) walnuts
2 tsp ground ginger
20g (1⁄8 cup) dark vegan chocolate 80%
1 Put the dates in a bowl, cover with warm water, and let Chocolate and
them sit for 15 minutes.
2 Blend the walnuts and ginger together for 5 seconds.
banana nice cream
3 Drain the hydrated dates, add to the blender and blitz By Maryanne Hall for Viva!'s Vegan Recipe Club
for up to 20 seconds. (www.veganrecipeclub.org.uk)
Serves 4 | Prep 5 mins plus freezing | Cook none | Calories 116 (per serving)
4 Transfer the mix into a mixing bowl.
5 Coarsely chop or crush the chocolate and mix it 4 ripe bananas, 1 Place all the items together in a
throughly into the other ingredients. cut into chunks, food processor or blender and
6 Shape into eight balls of about 25g each – roughly frozen for 2 hours blend until smooth. Add more milk
ping-pong ball size is best. 3-4 tbsp plant milk to make it smoother if you need.
7 Place in the fridge to firm up. 1 tbsp cocoa powder 2 Serve with chopped nuts, sauce or
berries (optional). You could also
flavour this by combining with
mixed frozen berries or peanut
butter, for example.
P E R S E R V I N G P E R S E R V I N G
8.9g 1g 0.01g 9.4g 12.6g 3.8g 0.8g 0.3g 0.01g 15.1g 28.7g 2g
Total fat Saturates Salt Sugar Carbs Protein Total fat Saturates Salt Sugar Carbs Protein
Fruit and nut brownie

By Tom Oxford and Oliver Coysh from
The Exploding Bakery (explodingbakery.com)
Makes 15-20 | Prep 15 mins | Cook 50 mins
Calories 448 (per 100g)
FOR THE BROWNIES

360g (2 ⁄3 cups) vegan dark chocolate
1
140ml (2⁄3 cup) rapeseed (canola) oil

285g (scant 1½ cups) caster (superfine) sugar
20g (1⁄8 cup) cornflour (cornstarch) and
35ml (7 tsp) cold water, mixed into a paste
185ml (¾ cup) boiling water
1 Earl Grey tea bag
125g (scant 1 cup) raisins
150g (1½ cups) ground almonds
100g (¾ cup) gluten-free oat flour
40g (scant ½ cup) cocoa powder
1 tsp fine sea salt
50g (1⁄3 cup) pistachios
FOR THE CANDIED NUTS
100g (¾ cup) hazelnuts
100g (1 cup) flaked almonds
1 tbsp golden syrup

2 Place the hazelnuts and almonds on a tray lined with
Raspberry Oreo tiramisu baking paper, drizzle with golden syrup and place in
the oven while it’s warming up. Check every 10 minutes
By Violife (violifefoods.com) to see how they’re getting on and turn them over with a
Serves 4 | Prep 15 mins | Cook none | Calories 515 (per serving) spatula until they’re toasty and glistening, then remove
from the oven and leave to cool.
3-4 tbsp Violife Cocospread 1 Place the Cocospread on a small plate. On
3 Add the tea bag to a large bowl, add the boiling water
200g (scant 1 cup) Violife another small plate, crush five Oreos with
and leave to infuse with the raisins for a few minutes
Creamy Original your hands and mix with the cocoa nibs.
before removing the bags and adding the cornflour
1 pack of Oreo biscuits 2 Prepare the tiramisu dessert glasses by and cold water paste. You may need to microwave the
dipping the rim into the Cocospread
200g (1 ⁄3 cups) fresh
2 cornflour mix to help thicken it.
evenly and then coating with the Oreo and
raspberries 4 Melt the chocolate in a bowl over some simmering
cocoa nib mixture. Set aside.
200g (scant 1 cup) coconut water, adding the oil once it has melted and leave to
3 In a big bowl, mix the Violife Creamy with warm and merge evenly.
or almond yoghurt
the yoghurt, vanilla and rum and whisk
1 tsp vanilla essence 5 Pour the melted mixture into a mixing bowl, add the
until smooth. Set aside in the fridge.
sugar and combine on a medium speed.
2 tbsp rum 4 Make the espresso, allow to cool and stir
6 Add the thickened cornflour, tea and raisin mixture to
1 espresso shot in the water and the sugar. Mix until the
the mixing bowl and turn the mixing speed to a high
2 tbsp water sugar has dissolved.
setting until the whole mixture becomes glossy and
1 tsp coconut sugar 5 Crumble 3 Oreos with your hand into each fully emulsified.
dessert glass, covering the bottom. Pour
3 tbsp cocoa nibs, to decorate 7 Add the ground almonds, oat flour, cocoa powder,
over 2 tbsp of the coffee mixture and top
pistachios and salt and mix until combined.
with 3 tbsp of the creamy mixture.
8 Pour the brownie mix into a lined traybake tin and
6 Top with fresh raspberries and repeat this
sprinkle the candied nuts on top.
layering process, finishing off with the
fresh raspberries. 9 Bake for 35-40 minutes.
P E R S E R V I N G
P E R S E R V I N G
25.8g 7.4g 0.23g 37.5g 50.3g 6.4g
33.7g 25.2g 0.77g 21.4g 46.9g 3g
PHOTO © SAM HARRIS
TO MAKE THE COOKIES

1 Add all the chocolate cookie
ingredients to a food processor or
medium mixing bowl. Mix until
everything comes together. Add
1-3 tbsp chilled water or milk if the
mixture is too dry.
2 If the dough is soft, set it aside in
an airtight container in the fridge
for 1 hour or freezer for 30 minutes
until it has firmed up.
TO SHAPE THE COOKIES
3 Preheat the oven to 180°C/Gas
Mark 4.
4 Roll out the cookie dough on a
lightly floured surface (or piece of
baking paper) so it is about 8mm
(1⁄3in) thick. Use a round cookie
cutter to cut shapes out of the
dough (my cutter was about 6cm
(2¼in) wide). Place the cookies on
a lined baking tray with a little
space in between each. You may
need to use a butter knife to
transfer them.
5 Collect the excess dough, roll it out
and cut out more shapes from the
dough. Repeat until you have no
more dough.
6 Bake for 12-15 minutes or until the
surface of the cookies is slightly
dry. Allow to completely cool on
the baking tray.
MAKING THE MINT CREAM
7 To make the mint filling, add all the
ingredients to a bowl and mix until
a smooth, thick paste forms.
8 Pipe or spread the filling on the
Mint chocolate cookies bottom sides of half the cookies.
Use the other half to sandwich the
By Anthea Cheng from Rainbow Nourishments (www.rainbownourishments.com) filling. Note that the filling will set
Makes 10 | Prep 40 mins | Cook 15 mins | Calories 247 (per cookie) over time. Place the cookies in the
fridge to firm up.
FOR THE CHOCOLATE COOKIES FOR THE MINT CREAM FILLING COATING THE COOKIES
155g (1¼ cups) plain (all-purpose) flour 120g (1 cup) icing (confectioner's/ 9 If you're coating the cookies in
powdered) sugar chocolate, melt the chocolate and
120g (½ cup) vegan butter or margarine
oil in a double boiler.
30g (1⁄8 cup) cane sugar 1 tbsp vegan butter or margarine
10 When the cookies are completely
30g ( ⁄3 cup) cocoa powder
1 1 tbsp plant-based milk
chilled and the filling has set, dip
¼ tsp bicarbonate of (baking) soda a few drops of peppermint extract or oil each cookie sandwich in the
FOR A CHOCOLATE COATING (OPTIONAL) melted chocolate. Place the
30g (¼ cup) vegan chocolate cookies on a lined tray in the
fridge to set.
1 tbsp coconut oil or sunflower oil
11 When the chocolate coating has
P E R S E R V I N G set, enjoy the cookies! Store them
13.7g 3.8g 0.31g 16.3g 30.4g 2.6g in an airtight container in the
fridge for up to 1 week or at room
temperature in the cooler months.
Black Forest tart
By Anthea Cheng from Rainbow Nourishments (www.rainbownourishments.com)
FOR THE CHOCOLATE SHORTCRUST PASTRY TO MAKE THE BASE Remove the saucepan from the
155g (1¼ cups) plain (all-purpose) flour 1 Preheat the oven to 180°C/Gas heat and set it aside until all of the
Mark 4. Line the bottom of a 20cm chocolate has melted.
110g (½ cup) vegan butter or margarine
(8in) loose-bottom tart tin. TO ASSEMBLE THE TART
25g (¼ cup) cocoa powder
2 Add all the pastry ingredients to a 6 Arrange a handful of pitted cherries
3 tbsp cane sugar, or coconut sugar
medium bowl or food processor. If on the base of the pastry. Pour over
a dash of cold water the mixture is too crumbly, add all the melted chocolate ganache.
FOR THE CHOCOLATE GANACHE some extra water and mix until it Press some of the remaining pitted
300g (1¾ cups) roughly chopped vegan chocolate, becomes a pliable dough. If the cherries in the surface of the tart.
semi-sweetened and finely chopped mixture is too wet, add a little more Allow the tart to cool in the fridge
flour and mix again. until needed.
180g (¾ cup) tinned coconut cream, thick part only
3 On a floured surface, roll out the 7 Scoop out only the thick part of the
additional sweetener, to taste, if desired
pastry into a thin 25cm (10in) circle. coconut cream and place it in a
a pinch of any good quality salt Transfer the pastry to the tart tin bowl or stand mixer. Whisk on high
EXTRAS and press it against the base and for 5 minutes or until the cream is
300g (2 cups) fresh cherries, half of them pitted, half whole sides to form a crust. Trim off the light and fluffy.
excess. If there are any holes, patch 8 Top the tart with the whipped
240g (1 cup) coconut cream, thick part only
it up with the remaining pastry. coconut cream and remaining
4 Bake the crust for 15-20 minutes, or whole cherries.
until the pastry is dry to the touch. 9 Serve immediately or store the tart
Allow the pastry to cool in the tin. in the fridge until needed. The tart
TO MAKE THE GANACHE can be kept in an airtight container
5 Add the chocolate and coconut in the fridge for up to 3 days.
P E R S E R V I N G cream to a small or medium
32.7g 17.5g 0.42g 4.9g 62.1g 6.7g saucepan placed over medium
heat. Stir and mix until the majority
of the chocolate has melted.
Zebra bundt cake 1 Preheat the oven to 180°C/Gas

Mark 4. Brush a bundt tin with
By Anthea Cheng from Rainbow Nourishments (www.rainbownourishments.com) melted vegan butter or oil, then
Serves 12 | Prep 30 mins | Cook 50 mins | Calories 501 (per serving) lightly dust it with cocoa powder.
TO MAKE THE CAKE
FOR THE BUNDT CAKE 2 tbsp apple cider vinegar
2 Add the flour, sugar, baking
440g (3½ cups) plain (all-purpose) flour 25g (¼ cup) cocoa or raw cacao powder,
powder, bicarbonate of soda
400g (2 cups) cane sugar plus 2 tbsp plant-based milk
and salt to a large bowl. Mix until
3 tsp baking powder 1 tbsp vanilla extract combined. Add the milk, oil and
½ tsp bicarbonate of (baking) soda melted vegan butter, as needed apple cider vinegar and mix
FOR THE CHOCOLATE GANACHE until just combined. Do not
a pinch of any good-quality salt
over-mix the batter as you will
500g (2 cups) dairy-free milk, such as almond, 130g (¾ cup) roughly chopped
need to mix it again.
soy or coconut, at room temperature vegan chocolate or chocolate chips
3 Pour half of the mixture (about
190g (¾ cup) light-tasting vegetable oil, 120g (½ cup) tinned coconut cream
750g) into another bowl. Add
such as sunflower or rapeseed (canola), the cocoa powder and milk to
or melted vegan butter one bowl and the vanilla extract
to the other bowl. Fold the
batters in each bowl until
combined. Both cake batters
should have the same
consistency/thickness – the
zebra pattern will not work if
they are not the same
consistency. Add more flour or
milk to ensure this.
4 Use two 120ml (½ cup) measures
for this step (or two ladles of the
same size). Pour 120ml (½ cup)
chocolate batter in one spot in
the bundt tin. Pour 120ml (½ cup)
vanilla batter directly on top. Both
cake batters will naturally spread.
Keep alternating until there is no
more cake batter.
5 Bake the cake in the oven for
50-60 minutes or until a skewer
can be inserted into the cake
and it comes out clean. Allow
the cake to cool in the bundt tin
for 10 minutes, then turn it
upside down and leave it on the
wire rack for another 10 minutes.
Gently tap the tin to encourage
it to come out.
TO MAKE THE GANACHE
6 Add the ganache ingredients to
a small saucepan over low heat.
Mix while allowing the chocolate
to melt, then turn off the heat.
Mix until smooth and fully
emulsified. Set aside to
slightly cool.
7 Drizzle the chocolate ganache
over the bundt cake and serve
immediately. The cake can be
stored in an airtight container at
room temperature for 1 day, in
the fridge for 5 days or in the
P E R S E R V I N G
freezer for up to 1 month.
22g 5.2g 0.1g 35.4g 73.4g 6.5g
Chocolate cake with salted caramel
By Stockfood, The Food Media Agency (www.stockfood.co.uk)
Serves 8-10 | Prep 20 mins | Cook 30 mins | Calories 537 (per serving)
FOR THE CAKE 1 For the cake, preheat the oven to 180°C/ 7 For the salted caramel, combine the sugar,
125ml (½ cup) almond milk, unsweetened Gas Mark 4. Grease and line a 23cm (9in) coconut milk and cornflour in a saucepan.
½ tbsp apple cider vinegar
cake tin with parchment paper. Bring to a boil, whisking, then reduce to a
2 Pour the almond milk into a small bowl, simmer and cook until smooth and thick,
140g (1 cup) plain (all-purpose) flour
stir in the vinegar and set aside. about 5 minutes.
225g (1 cup) caster (superfine) sugar
3 In a separate large mixing bowl, 8 Remove from the heat and stir in the
40g (1⁄3 cup) cocoa powder salt and vanilla extract. Set aside to cool
combine the flour, sugar, cocoa powder,
2 tsp baking powder baking powder, bicarbonate of soda for 15 minutes.
¾ tsp bicarbonate of (baking) soda and salt. Whisk the ingredients together 9 For the ganache, place about three-
½ tsp salt to combine. quarters of the chocolate (reserve the rest
60ml (¼ cup) vegetable oil 4 Make a well in the middle of the dry for decorating) in a heatproof bowl. Bring
the coconut milk to a simmer in a small
175g (2⁄3 cup) apple sauce ingredients and add the oil, apple sauce,
vanilla extract and almond milk-vinegar saucepan set over medium heat.
1 tsp vanilla extract
mixture to it. Mix well until the batter is 10 Once simmering, pour the coconut
FOR THE SALTED CARAMEL
smooth (it will be quite thin). Pour the milk over the chocolate. Let it stand for
110g (½ cup) caster (superfine) sugar batter into the cake tin. 1 minute, then whisk until smooth.
400ml (12⁄3 cups) coconut milk, full-fat 5 Place in the oven and bake until the cake 11 To serve, place the cake on a cake stand
1 tbsp cornflour (cornstarch) is risen and dry to the touch, around or plate. Top with the ganache, spreading
½ tsp flaked sea salt 25-30 minutes. When ready, a toothpick it almost to the edges, drizzle with salted
1 tsp vanilla extract should come out clean from the middle. caramel and garnish with shavings of the
6 Remove from the oven and cool in the tin reserved chocolate.
FOR THE GANACHE
225g (1 ⁄3 cups) vegan dark chocolate, at least
1 for 10 minutes before turning out onto
70% cocoa solids, shaved, divided
a wire rack to finish cooling.
175ml (¾ cup) coconut milk, full-fat
P E R S E R V I N G
29.9g 20.2g 0.4g 54.4g 73.9g 5.2g

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for a 120g sharing bag, (England & Wales) and SC049495
£16.99, chocolateand elegant sliding box. available online for (Scotland). Registered Co. No.
chocchick.com love.com £6.50, fudgekitchen.co.uk £31.95, rolysfudge.co.uk 01468880 (England & Wales).
Wakey wakey!
Breakfast RECIPE S
Start the day raring to go with these
tasty, energy-packed meals!
Breakfast R EC I PE S
Smoothie bowl
By Kit Cheung, @kitkit_veganbaker
Serves 1 | Prep 5 mins | Cook none | Calories 151 (per serving)
150g (1 cup) frozen berries – I’ve used 1 Place everything in a

blackcurrants, raspberries and blueberries blender and whizz to a
a dash of plant-based milk – I’ve used almond smooth consistency.
1 tbsp agave syrup 2 Top with fruits, chocolate,
nuts or whatever else
toppings for some texture, such as
you fancy.
vegan dark chocolate, oats, fruit
P E R S E R V I N G
0.7g 0g 0.02g 10.7g 35.1g 1.1g

Nutty banana maca bread
By Jenya di Pierro, herbal medicine practitioner and founder of
Cloud Twelve wellness and lifestyle club (cloudtwelve.co.uk) Buckwheat pancakes
Serves 12 | Prep 10 mins | Cook 50 mins By Jenya di Pierro, herbal medicine practitioner and founder of Cloud Twelve
Calories 257 (per serving) wellness and lifestyle club (cloudtwelve.co.uk)
Serves 4 | Prep 5 mins | Cook 10 mins | Calories 328 (per serving)
300g (2¾ cups) 1 Preheat the oven to 150°C/
almond flour Gas Mark 2 and line a loaf FOR THE PANCAKES 1 Mix together the buckwheat flour,
100g (1 cup) walnuts tin with baking paper. almond flour, baking powder, coconut
120g (1 cup) buckwheat flour
2 ripe bananas 2 Blend the almond flour, sugar and water.
55g (½ cup) almond flour
walnuts, bananas, maca 2 Put a little coconut oil into a frying pan,
3 tbsp chia seeds,
powder, chia seeds, 360ml (1½ cups) water
soaked in 9 tbsp water roll it around to cover the surface and
bicarbonate of soda, ½ tsp baking powder heat until the pan is nice and hot.
for 10 minutes
coconut oil, maple syrup 3 tbsp coconut sugar
2 tbsp maca powder and cinnamon in 3 Pour the batter into the pan to make
2 tbsp maple syrup a food processor. 1 tbsp coconut oil three or four circles and cook on
FOR THE BERRY COMPOTE medium heat. When bubbles appear on
2 tbsp coconut oil 3 Spoon the batter into the the surface and the base is golden, turn
1 tsp cinnamon loaf tin and sprinkle the 300g (2 cups) frozen
the pancakes over and cook the other
flaked almonds on top. or fresh berries
1 tsp bicarbonate of side. Repeat until all the batter is used.
(baking) soda 4 Bake for 50 minutes, until a 3 tbsp maple syrup
4 To make the compote, boil the frozen or
skewer comes out clean 1 tbsp water fresh berries with water and syrup.
flaked almonds, to top
from the centre of the loaf.
Leave to cool in the tin 5 Serve the pancakes warm with compote
before turning out. and coconut yoghurt (optional).
20.4g 3.3g 0.11g 5.4g 14.1g 8.2g 11.4g 3.6g 0.01g 25.6g 53.6g 7.3g
Breakfast R EC I PE S
Crêpes
By OGGS (loveoggs.com)
Makes 6 | Prep 10 mins plus resting | Cook 3-4 mins
200g (12⁄3 cups) plain 1 Start by pouring the OGGS

(all-purpose) flour Aquafaba into a clean bowl
200ml (scant 1 cup) and give it a whisk until it is
plant-based milk pale and frothy. You don’t
need to use an electric
150ml (2⁄3
whisk for this.
200ml (scant 1 cup)
OGGS Aquafaba
2 Combine the remaining
wet ingredients and
Vanilla berry French toast 4 tbsp vegetable oil
continue whisking.
By Nourishing Amy (nourishingamy.com) in partnership vegan margarine,
3 Sift the flour in slowly and
with Jason’s Sourdough (jasonssourdough.co.uk) for frying
then whisk until the batter
Serves 2 | Prep 5 mins | Cook 10 mins | Calories 576 (per serving) has thickened up and is
silky smooth.
FOR THE TOAST 1 Add the milk, syrup, chickpea flour,
4 Leave the batter to rest in
180ml (¾ cup) plant-based milk cinnamon, vanilla and a pinch of salt
the fridge for 20 minutes.
1 tbsp maple syrup to a large bowl and whisk well.
5 Over a medium-high heat,
20g (¼ cup) chickpea flour 2 Heat a large frying pan with some
melt a knob of margarine
(alternatively, substitute with vegan butter/coconut oil. Dip each
(½ tsp) before pouring a
50g (1⁄3 cup) plain flour) slice of Jason’s Sourdough into the
ladle of batter into the
½ tsp cinnamon batter on each side and transfer to
frying pan. Using the
the pan, cooking one or two at a
½ tsp vanilla extract handle, make sure the
time, depending on the size of the
a pinch of salt pancake reaches the edge
pan. Cook for a few minutes on one
vegan butter/coconut oil, for frying of the pan. After about a
side until golden, flip and cook on
4-6 slices of Jason’s Sourdough minute, the sides will have
the other side until crisp. Repeat to
White Ciabattin cooked. When you feel
cook all the French toast.
confident, give it a flip and
FOR THE TOPPINGS 3 Meanwhile, warm the berries in the let the other side cook.
200g (1 ⁄3 cups) mixed frozen berries
1
microwave or in a saucepan with a
6 Fill the cooked crêpes with
½ tsp vanilla extract splash of water and ½ tsp vanilla
chopped banana and
TO SERVE until softened.
chocolate spread, or add
2 tbsp coconut yoghurt 4 Serve the French toast stacked, your favourite toppings.
extra syrup topped with some coconut yoghurt,
the warmed berries, pomegranate,
pomegranate
syrup and chopped chocolate.
chopped vegan chocolate
7.6g 3.4g 0.97g 21.6g 104.4g 21.3g 10g 1.9g 0.03g 1.9g 28.5g 5g
Satisfy your Halloween guests
HAPPY
with a feast made from the
tastiest seasonal veg
CREAMY SWEET POTATO AND LEEK BAKE

I adore potatoes! You may also have noticed that I love leeks, too. The combination of two varieties of
potatoes, leeks and cream, all slow cooked in an oven dish, is my dream come true.
By Bettina Campolucci Bordi
Serves 4 | Prep 10 mins | Cook 1 hr | Calories 696 (per serving)
600g (4 cups) sweet potatoes, 1 Preheat the oven to 180°C/Gas 6 Using half of the potatoes, fill the
peeled and washed Mark 4. base of the dish with layers of both
600g (4 cups) floury baking 2 Slice the potatoes using a types of potatoes, then add a
potatoes, peeled and washed mandoline (if you have one); middle layer of all the leeks and use
1 leek, green part and all otherwise slice them very thinly. the remaining potatoes to form the
top layer. Make sure you push the
750ml (3 cups) plant-based 3 Chop off the end of the leek, slice in
top layer down well, as the leeks
cream – I like oat cream half lengthways and wash well
may be a bit springy.
1 tbsp Dijon mustard between the layers. Chop the leek
into 1cm (½in) chunks, including the 7 Pour the cream mixture evenly over
a sprig of thyme, leaves only
green part. the top, making sure everything
1 tbsp vegan butter is covered well.
4 Add the cream, mustard, thyme
1-2 garlic cloves 8 Pop into the oven for 1 hour until
leaves, and salt and pepper to a
salt and pepper, to taste bowl and mix well. Set aside. lovely and crispy.
5 Grease the inside of a shallow
rectangular oven dish with the TIP Use larger potatoes rather than
butter. Grate the garlic cloves into small ones so that you have to spend
the dish, spreading it around evenly less time peeling.
and mixing into the butter. This will
give a lovely garlicky hint to the
whole dish.
The extract on pages 34-36 is taken
from Celebrate: Plant-Based Recipes P E R S E R V I N G
for Every Occasion by Bettina
Campolucci Bordi, photography 28g 6.7g 0.91g 3.4g 102.8g 10.1g
by Louise Hagger, published by
Hardie Grant. (RRP £20.)
WHOLE ROASTED
STUFFED MARROW
Serves 4-6 | Prep 15 mins | Cook 1 hr
1 large marrow – if you can't find marrow

use 2 large white courgettes (zucchini)
½ a red onion, finely chopped
2 tbsp olive oil
75g (½ cup) almonds, blitzed
1 tbsp barbecue spice
½ tsp chilli (hot pepper) flakes
salt and pepper, to taste
dill fronds, to garnish
SPICED PUMPKIN PIE
Serves 6-8 | Prep 20 mins plus chilling | Cook 1 hr | Calories 616 (per serving)
1 Preheat the oven to 200°C/Gas Mark 6. Prepare the
marrow by slicing it in half and scooping out the FOR THE PASTRY 1 Preheat the oven to 180°C/Gas Mark 4. Grease a
insides with a spoon, then set aside the two halves. 250g (2 cups) plain cake or pie pan (with a removable base, so the
Chop the scooped insides into small pieces, about (all-purpose) flour pie will come out easily) with some butter.
2cm (¾in), and add to a bowl. a pinch of salt 2 For the pastry, add the dry ingredients to a bowl.
2 Add the onion, olive oil, blitzed almonds and spices a pinch of sugar Use your hands to rub the chopped butter into
and chilli flakes to the bowl of chopped marrow and 115g (½ cup) vegan butter, the flour mix, then add the milk little by little and
mix well. Start adding the mixture to one half of the chopped into small pieces, mix well to form a dough. Use the pastry straight
scooped-out marrow shell. plus extra for greasing away or rest it in a warm place for 15-20 minutes.
3 Once the marrow is filled, place the other half on top to Alternatively, keep in the fridge overnight.
60ml (¼ cup) plant
close and shut the marrow. Seal the marrow securely milk – I like oat milk 3 Roll the dough into a disc larger than the base of
with string (making sure you use a double knot). FOR THE FILLING the cake/pie pan, with enough to go up the sides.
4 Place the marrow into a large baking tray (pan) lined Put the pastry in the pan and use your index
480g (2 cups) pumpkin
with baking parchment, then cook in the oven for fingers and thumbs to press into the base and
purée (see tip)
45-60 minutes. sides so it lines the whole pan. Trim off any excess
120g (1 cup) ground
dough that comes over the edges with a knife.
5 Once the marrow is cooked, it will be nice and soft, and almonds (almond meal)
You can use the excess dough to create a
easily sliced into lovely pieces to be eaten as a side 100g (2⁄3 cup) brown or criss-cross pattern on top of the pie, if you like.
dish or as it is. coconut sugar Prick the base of the pastry with a fork and
100ml (scant ½ cup) pre-cook in the oven for 10 minutes.
plant milk 4 Meanwhile, add the ingredients for the filling to a
60g (¼ cup) vegan butter processor/blender and blitz until well combined.
60g (½ cup) plain 5 When the pie case is ready, remove from the oven
(all-purpose) flour and add the pumpkin filling. Smooth the filling flat
2cm (¾in) piece of ginger with a palette knife and add a criss-cross pattern if
root, peeled and grated using, then bake in the oven for 45 minutes.
1 tsp ground cinnamon 6 While the pie bakes, whip the cream with the
1 tsp ground cardamom maple syrup and vanilla. Chill in the fridge until
½ tsp ground cloves you are ready to serve.
½ tsp baking powder 7 When ready, remove the pie from the oven and
TO SERVE cool completely. Serve with the whipped cream.
280ml (1¼ cups)
whippable plant cream TIP An easy way to cook a whole pumpkin, skin and
all, is to roast it in the oven at 180°C/Gas Mark 4 for
1 tbsp maple syrup
1 hour. Once cooked, cut off the top, remove the
1 vanilla pod (bean), split
seeds and use the cooked pumpkin for this and
and the seeds scraped out, or
other recipes, such as risottos and salads. The
1 tsp vanilla paste or extract
pumpkin will last a week in the fridge.
16g 1.4g 0.19g 9.5g 35.7g 10.4g 35.8g 7.8g 0.28g 21.9g 64.3g 10.6g
AVOCADOS
4 ways with...
Best known as the main ingredient in guacamole, this iconic
green fruit is a great source of vitamins and nutrients
COCO AVOCADO EGG

By Colette Dike (@fooddeco) from Avocados in Bloom – the
latest cookbook from the World Avocado Organization
(avocadofruitoflife.com/en)
Serves 4 | Prep 20 mins plus chilling | Cook none
2 avocados grated zest and juice

50g (scant ¼ cup) coconut of ½ a lime
oil, melted 1 tbsp cocoa powder,
50ml (scant ¼ cup) to dust
agave syrup 60g (scant ¼ cup)
1 tbsp maple syrup vegan dark chocolate
(70% or more cocoa)
1 Cut the avocados in half, remove the pit and peel off
the skin, ensuring to keep it whole. Take the four empty
avocado shells, fill them with water and freeze
overnight. Use the flesh of 1 avocado for this recipe;
the other one you can use for different recipes.
2 To make the mousse, blend all the ingredients except
the cocoa powder and chocolate in a food processor
until smooth. Refrigerate for at least 30 minutes to set.
3 Take the frozen shells from the freezer. Put them ice-side
down, skin-side up on a piece of parchment paper.
4 Melt the chocolate using the bain-marie method, then
carefully pour it over the skins, using a spoon to make
sure that it coats them smoothly. The chocolate will
harden quickly.
5 Once the chocolate is firm, carefully separate the
chocolate from the avocado shell and ice so you are
left with a beautiful chocolate shell. Trim any excess
chocolate with a sharp knife and try to make the egg
look like an actual avocado.
6 Spoon the mousse into the chocolate shells. Make
sure the surface of the mousse is completely smooth,
so the desserts look like avocado halves. Use a piece
of baking paper that is slightly bigger than the
P E R S E R V I N G avocado and cut a perfect circle in the centre that’s
about the size of an avocado pit. Use this as a stencil
37.9g 18.5g 0.01g 16.8g 29.4g 3.2g
to hold over the avocados and sieve cocoa powder
Total fat Saturates Salt Sugar Carbs Protein onto the paper to draw a chocolate ‘pit’ on the surface
of the mousse.
THE LEGENDARY XAVIER
SUPER SMOOTHIE
By Colette Dike (@fooddeco) from Avocados in Bloom
Serves 2 | Prep 10 mins | Cook none | Calories 378 (per serving)
1 tbsp oats 125g (¾ cup) frozen

1 avocado, pit and blueberries
skin removed a handful of frozen
1 tbsp chia seeds raspberries
1 tbsp hemp seeds FOR THE TOPPINGS
2-3 pitted dates, hemp seeds, chia
finely chopped seeds, sliced
150ml (2⁄3 cup)
avocado, rose petals,
puffed grains
unsweetened
almond milk
1 Pulse the oats in a food processor
or blender until fine.
2 Add all the other ingredients and blend them until smooth. If you like your
smoothie to be thinner, add some extra almond milk. For presentation and
colour that pops, blend in a handful of frozen raspberries.
3 Serve immediately in a glass with a reusable straw or as an attractive
smoothie bowl. If you’re having it as a smoothie bowl, add some toppings
of your choice.
P E R S E R V I N G
26.1g 4.6g 0.07g 17.4g 35.3g 6.8g

NO-MAYO POTATO
SALAD
By Colette Dike (@fooddeco) from Avocados in Bloom – the
AVO HOUMOUS
By Colette Dike (@fooddeco) from Avocados in Bloom
latest cookbook from the World Avocado Organization
Serves 4-6 | Prep 5 mins | Cook none | Calories 260 (per serving)
(avocadofruitoflife.com/en)
Serves 4 | Prep 5 mins | Cook none 2 avocados, pit and skin removed
2 tbsp tahini
500g (31⁄3 cups) new 4 tbsp extra-virgin olive oil 400g tin (12⁄3 cups) of chickpeas
potatoes, cooked 2 tbsp sushi vinegar (240g drained)
2 spring onions 2 tsp yellow mustard juice from 1 lemon
(scallions), chopped
TO SERVE (OPTIONAL) 100ml (scant ½ cup) ice-cold water
1 tbsp freshly chopped celery
greens sea salt and pepper
2 tbsp freshly chopped parsley
chilli flakes FOR THE TOPPINGS (OPTIONAL)
sea salt and pepper chilli flakes, paprika, cumin, chilli powder,
smoked paprika
FOR THE AVONAISE olive oil, chia seeds, hemp seeds, baby basil
1 avocado rose made from
1 avocado, pit and leaves, grated lemon zest, dried rose petals
½ an avocado
skin removed TO SERVE
1 Combine all the ingredients for the avonaise in a small pita bread, fresh naan or crudités
bowl and mix together with a hand blender until 1 Put the avocado, chickpeas, lemon
smooth. Season to taste. If you don’t have a blender, juice and tahini in a blender or food
you can use a whisk, but it will take a little longer. Mash processor and blend it together, slowly pouring the ice water into it in
the avocado beforehand until smooth before whisking. a steady trickle, until it’s completely smooth. Stop and scrape down
2 Stir the avonaise together with the potatoes, spring the sides of the food processor if necessary. Season to taste.
onions, celery and parsley. Season to taste. 2 Serve the avocado houmous in a nice bowl. Use the back of a spoon
3 If using, serve with greens, chilli flakes, smoked paprika to make some swirls in the houmous and decorate it with the toppings
and an avocado rose. you decide to use. Serve with warm pita, naan or crudités.
24.1g 4.1g 0.14g 2.4g 25.3g 3.4g 19.5g 3.8g 0.2g 1.6g 19.9g 5g
A s i a n f e
An
a s t th e c u isin es of
Be inspir e d b y
o re a, C h in a a nd more
Thailand, K sis tible feast
to m ak e an irr e
Stuffed Chinese aubergines

If you’re looking for a new way to cook up your aubergine (eggplant) apart from the
usual baked or stir-fried methods, then you need to try stuffing them! I love the velvety
texture of aubergines and really enjoy them with a hearty and flavourful tofu filling.
These aubergines are delicious with rice or noodles, and the filling is also delicious as is.
The extract on
By Jeeca Uy | Makes 8 | Prep 30 mins | Cook 30 mins | Calories 138 (per serving) pages 40-42
is taken from
Vegan Asian: A
FOR THE TOFU AND AUBERGINES 1 Prepare the tofu and the about 2 minutes. Add the Cookbook by
250g (1¼ cups) extra-firm tofu aubergines: press the tofu for at crumbled tofu, carrot, bell pepper, Jeeca Uy,
900g (11 cups) Chinese aubergines least 10 minutes to drain any mushrooms and spring onions. published by Page
excess liquid. Place the tofu in a Sauté until the bell pepper and Street Publishing.
(eggplants) – 8 aubergines
bowl. Crumble the tofu with your mushrooms are cooked through (RRP £16.99.)
FOR THE SAUCE
hands or a fork, then set aside. and the tofu is slightly golden
240ml (1 cup) vegetable stock (broth) 2 While the tofu is being pressed, brown, about 4 minutes. Continue
1 tbsp hoisin sauce puncture each aubergine four or to cook, turning to lightly crisp it,
1½ tbsp cornflour (cornstarch) five times around its body, using a for another 2 minutes. The tofu
fork. Place the aubergines in a will start to resemble minced meat
1 tsp sriracha or other chilli sauce
microwave-safe dish and cover as the water evaporates.
1 tbsp dark brown sugar with a microwave-safe lid. 5 Give the sauce a good mix. Lower
2 garlic cloves, minced Microwave for 2 minutes on high, the heat to medium and pour the
1 tbsp sesame oil or until the aubergines are wrinkly sauce into the pan. Stir well until
on the outside and tender to the the sauce thickens, 2 minutes.
1 tbsp Shaoxing wine or dry sherry
touch. Flip the aubergines over Taste the tofu and adjust the
2 tbsp soy sauce and microwave, covered, for seasoning as needed. Turn off the
FOR THE FILLING another 2 minutes on high. Cool heat and set the pan aside.
2 tbsp neutral oil for 5 minutes. Alternatively, boil 6 Slice through the middle of
the aubergines in a pot of water each aubergine lengthwise and
1 small white onion, finely diced
until tender, about 6 minutes. carefully open them. Scoop a
1 tsp minced fresh ginger 3 For the sauce, in a medium-size generous amount of the filling
¼ tsp ground Szechuan pepper (optional) bowl, mix together all the sauce into each aubergine.
½ a small carrot, peeled and finely diced
ingredients and adjust to your Garnish with chopped
taste, then set side. spring onion and sliced
1 small red bell pepper, seeded, finely diced
4 For the filling, heat a large frying chilli, if desired. Enjoy with
85g (scant 1 cup) fresh shiitake or other pan (skillet) or wok over medium- rice or as is.
mushrooms, finely diced high heat. Add the oil. Sauté the
2 spring onions (scallions), sliced, onion, ginger and Szechuan
plus more to garnish pepper (if using) until aromatic,
sliced chillies, to garnish (optional)
P E R S E R V I N G
7.4g 0.9g 0.31g 7.1g 14.7g 5.4g

Char siu tofu Korean bulgogi mushrooms
By Jeeca Uy By Jeeca Uy
Serves 2 | Prep 20 mins | Cook 25 mins | Calories 541 (per serving) Serves 3-4 | Prep 15 mins | Cook 20 mins | Calories 243 (per serving)
FOR THE TOFU 1 Press the tofu for at least 10 minutes to FOR THE MUSHROOMS 1 For the mushrooms, slice the king
450g (2¼ cups) drain any excess liquid. Turn the block of 450g (4½ cups) king oyster or oyster mushrooms in half
extra-firm tofu tofu on its side and slice it through the trumpet mushrooms horizontally. Cut them into
3 tbsp neutral oil middle to make 2.5cm (1in) thick slabs. 7.5-10cm (3-4in) long and 2.5cm
FOR THE BULGOGI SAUCE
You'll have two or three slabs depending (1in) thick strips. Alternatively, you
FOR THE SAUCE 60ml (¼ cup) soy sauce
on the size and thickness of the tofu. can just shred or break them apart
2 tbsp hoisin sauce 2 For the sauce, in a small bowl, mix 2 tbsp dark brown sugar with your hands.
5-6 tbsp dark brown together all the ingredients. Set aside. 1½ tsp grated fresh ginger
2 For the sauce, in a large bowl, mix
sugar, or to taste 3 Heat a large, non-stick frying pan (skillet) together the sauce ingredients
1 tsp gochujang until the sugar is diluted. Feel free
1 tbsp soy sauce over medium-high heat. Add the oil. Once
(Korean chilli paste) to adjust the seasonings
hot, add the tofu slabs. Pan-fry until lightly
1 tsp minced garlic 2 tbsp toasted sesame oil
browned on each side, about 4 minutes depending on your preference.
½ tsp grated per side. Remove the tofu from the pan 3 garlic cloves, minced Add the mushroom strips. Mix
fresh ginger and let it cool for 5 minutes before slicing together to evenly coat the
85g (1⁄3 cup) finely grated
2 tbsp Shaoxing wine each slab into 2.5cm (1in) thick strips. mushrooms in the sauce.
Asian pear or pear purée
or dry sherry 4 In the same pan, over medium heat, add 3 To cook the mushrooms, heat a
the sauce and stir well until the sugar 1 tsp toasted sesame seeds large cast-iron frying pan (skillet) or
½ tsp Chinese
five-spice powder dissolves. Increase the heat to medium- a pinch of freshly ground wok over medium-high heat. Add
high and bring the sauce to a boil. Once black pepper the oil. Once hot, add the onion.
2 tsp sriracha (adjust
boiling, lower the heat to medium. Stir the TO COOK AND SERVE Sauté for 2-3 minutes, or until the
according to taste)
sauce to prevent the sugar from sticking onion is translucent and lightly
1 tbsp neutral oil
TO SERVE to the pan and burning. Taste the sauce browned. Add the mushrooms,
and feel free to add more sugar, if desired. 1 small onion, thinly sliced including the sauce that has not
toasted sesame
seeds (optional) Afterwards, add the sliced tofu to the pan, fresh lettuce been absorbed. Moving the
chopped spring onions then scoop the sauce to pour over the top steamed rice mushrooms every
(scallions) (optional) of the tofu pieces. Continue to cook and 2-3 minutes, cook for 7-8 minutes,
vegan kimchi
baste the tofu until it has absorbed some or until they have absorbed the
blanched vegetables, chopped spring onions
of the sauce, 7-8 minutes. Increase the sauce and are lightly browned.
steamed rice (scallions) and sesame seeds,
heat to high; once the sauce thickens, 4 Turn off the heat and serve hot
and/or buns to garnish (optional)
about 2 minutes, turn off the heat. with fresh lettuce, steamed rice
5 Garnish the tofu with sesame seeds and and kimchi, if desired. Top with
spring onions, if desired. Enjoy as is, with chopped spring onions and
blanched vegetables, with rice or as filling sesame seeds, if you’d like.
for buns to make gua baos.
P E P R E RS E S R E VR I VN I GN G P E R S E R V I N G
34.7g14.9g3.4g 2.2g0.99g0.09g27.5g 7g 36.9g16.6g23.4g 5.9g 14.9g 2g 1.28g 10.6g 21.5g 2.8g

Total Saturates
Total fat fat SaturatesSalt Salt Sugar SugarCarbs CarbsProteinProtein Total fat Saturates Salt Sugar Carbs Protein
On-the-go!
Lunchtime RECIPE S
Liven up your midday meals with a touch
of colour and a burst of flavour
Lunch R EC I PE S Mediterranean omelette
By Maryanne Hall for Viva!'s Vegan Recipe Club
(www.veganrecipeclub.org.uk)
Serves 1 | Prep 5 mins | Cook 5 mins
FOR THE OMELETTE
100g (1 cup) chickpea (gram) flour
180ml (¾ cup) water
a pinch of black salt (kala namak) or regular salt
a pinch of turmeric
⁄8 tsp baking powder
1
a handful of grated melting vegan cheese

(our favourites are Applewood and Sheese
Greek Style)
FOR THE VEGETABLES
4 artichoke hearts in oil, drained
a handful of cherry tomatoes, halved
5 black or Kalamata olives
a sprinkling of chopped parsley
a handful of toasted pine nuts
2 tbsp shop-bought vegan sun-dried tomato pesto,
Mushroom soup such as Sacla
1 Thoroughly mix the chickpea flour, water, salt, turmeric
and baking powder to make a batter.
½ tbsp coconut oil 1 Warm the coconut oil in a large pan, finely 2 In a non-stick pan, heat a little oil, then add the batter.
2 celery sticks dice the celery and onion, add and cook for Fry on one side until golden. Flip over and add the
10 minutes on medium-low heat until soft – grated cheese (if using). Again, heat until golden on
4 garlic cloves this side.
do not allow to brown.
450g (4½ cups) 3 Sprinkle the veg over the cooked omelette and add the
2 Slice the mushrooms and add to the soft
brown mushrooms pesto, parsley and pine nuts.
onions. Finely chop the garlic and also add,
1 red onion along with the thyme sprigs. Cook for a 4 Serve with a nice side salad.
4 thyme sprigs further 5-8 minutes, stirring frequently.
400ml (12⁄3 cups) 3 Pour in the vegetable stock, bring to a boil
vegetable stock or and simmer for 15 minutes. Pick out the
1 vegetable stock cube thyme sprigs – the leaves should have all
a crack of sea salt come off the woody stalks.
a pinch of black pepper 4 Add the coconut milk and stir until the
mixture is evenly blended.
400ml tin (1 ⁄3 cups) of
2
coconut milk 5 Using a slotted spoon, lift out two-thirds

of the mushroom mixture into two warm
soup bowls.
6 Blend the remaining mushroom mixture until
smooth and blended.
7 Pour into the soup bowls and add black
pepper and salt to taste.
52.4g 45.9g 0.2g 14.8g 30.5g 12.2g 39.7g 11.3g 1.17g 21.3g 80.2g 26.5g
Sweet potato
anti-inflammatory soup Healthy houmous
By Jenya di Pierro, herbal medicine practitioner and founder By Jenya di Pierro, herbal medicine practitioner and founder
of Cloud Twelve wellness and lifestyle club (cloudtwelve.co.uk) of Cloud Twelve wellness and lifestyle club (cloudtwelve.co.uk)
Serves 4 | Prep 5 mins | Cook 20 mins Serves 1 | Prep 5 mins | Cook none
Calories 179 (per serving) Calories 656 (per serving)
1 sweet potato (500g) , peeled 1 Boil the sweet potato in 750ml 1 tin of chickpeas, rinsed 1 Blend all of the ingredients
and chopped (3 cups) filtered water. and drained well together in a food
½ tsp salt 2 When the potato turns soft, juice of 1 lemon processor until they create
add all the spices and coconut a smooth houmous.
½ tsp cayenne or chilli powder 2 tbsp tahini (or coconut yoghurt)
yoghurt, boil for 2 more 2 You can also add and blend
1 tsp ground coriander ¾ tsp sea salt
minutes and then blend with a peppers, peas, beetroot,
1 tsp garlic powder hand blender. 2 garlic cloves, very finely minced courgette (zucchini) or any
1 tsp dry mustard 3 tsp extra-virgin olive oil, other vegetables you
1 tsp turmeric powder plus more for drizzling choose to create different
¼ tsp smoked paprika coloured and flavoured
1 tsp ground cumin
types of houmous.
1 tsp paprika ½ tsp cumin
1 tsp freshly chopped ginger

200g (1 cup) coconut yoghurt
2.6g 1.3g 0.34g 15g 34.4g 5g 33.6g 4.6g 2.28g 6g 76.2g 19.6g
Pulled mushroom bánh mì
By DJ BBQ (djbbq.com) for @madewithmushrooms
FOR THE BÁNH MÌ 1 Preheat the oven to 180°C/Gas Mark 4.

300g (3 cups) chestnut mushrooms 2 De-stalk the mushrooms and brush with oil.
1 tsp oil 3 Cook in the oven for 20 minutes. While the
60ml (¼ cup) soy sauce mushrooms cook, you can make your pickled carrots.
2 tsp caster (superfine) sugar 4 Heat the vinegar, water, salt and sugar in a small
saucepan until it simmers. Take it off and chuck in the
2 shallots, minced
shredded carrots. Let them pickle and cool, then take
2 garlic cloves, minced the mushrooms out of the oven and pull or slice.
¼ tsp five spice 5 Soften the shallots and garlic in a frying pan. Stir in the
1
⁄8 tsp ground chilli five spice and ground chilli. Once softened, add the
1 small cucumber, thinly sliced soy sauce and caster sugar and stir. Now add the
mushrooms and fold through, then start building.
fresh coriander (cilantro)
6 Slice the baguette. Spoon on the mushroom
20g ( ⁄8 cup) roasted peanuts, crushed
1
concoction, then top with the pickled carrots,
1 baguette, cut in half cucumber, coriander and a sprinkle of roasted nuts.
FOR THE PICKLED CARROT Put the hood (bonnet) of the baguette on top and rock
1 carrot, shredded the casbah!
1 tsp caster (superfine) sugar
P E R S E R V I N G
¼ tsp sea salt
18g 2.9g 2.91g 25.8g 84.4g 23g
3 tbsp white vinegar
3 tbsp water
Nutrıtıon SOS
Make sure you’re meeting your nutritional needs with our
section dedicated to getting all the good stuff into you...
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How to.. Eeast twressed What are the benefits
of a plant-based diet ?
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What exactly are..

p54 Therapeutic foods! Ultra processed foods?
VEGAN FOOD & LIVING OCTOBER 47
Healthy living
is important
throughout life to
build strong bones
and to prevent, as
far as possible, the
loss of bone strength
that occurs with
osteoporosis.
Heather Russell speaks to Sarah Leyland
from the Royal Osteoporosis Society
about what to include in a vegan diet and
lifestyle to maintain good bone health
T
he Vegan Society's Vegan The ROS has developed a Bone
and Thriving campaign exists Health Accreditation Scheme to help
to help people get the most people make good choices for their
out of their vegan lifestyles. bones when it comes to diet and other
This year, we’re working with the Royal lifestyle factors. Whenever consumers
Osteoporosis Society (ROS) to produce see the Bone Health Approved logo
expert content about bone health. I’m on a product or service, they can feel
delighted to introduce Sarah Leyland, confident in the bone health claims.
Clinical Advisor at the ROS, to answer
questions on this hot topic. In addition to eating well, what
lifestyle factors are important in
Why is bone health an important determining bone health?
topic for everyone? Other important factors include
There are around 3.5 million people keeping active, taking exercise and
with osteoporosis in the UK today. not smoking or consuming excessive
Osteoporosis is a condition that alcohol. Getting sufficient vitamin D to
causes bones to lose strength and help your body absorb calcium is also
break more easily, but if we look after important for your muscles and bones.
our bone health we are less likely There's a small amount of vitamin D
to develop osteoporosis and suffer in some foods, but it's difficult to get
from broken bones in later life. These enough vitamin D from food alone.
fractures can lead to disability and Sensible sunlight exposure provides get useful amounts of bone nutrients. Above Sarah
loss of independence, as well as long adequate vitamin D for most people Examples from Heather: Regarding Leyland is Clinical
during the summer months, although Advisor at the
term pain problems, height loss and protein, a good portion of tinned
Royal Osteoporosis
curvature of the spine. supplements are also useful, especially legumes is 150g (two-thirds of a tin). Society, so she's well
Healthy living is important from October through to the end of A balanced daily diet contains at least placed to advise on
throughout life to build strong bones March. Year-round supplementation two portions of calcium-rich foods. maintaining good
and to prevent, as far as possible, the is a more important consideration for 80g of cooked kale (4 heaped tbsp) bone health.
loss of bone strength that occurs with people who cover most of their skin provides one of your 5-a-day and half a
osteoporosis. Although our genes play when outside or do not go outside portion of calcium-rich food.
a key role in deciding the potential size regularly, and people with dark skin. • For vitamin D – D2 (ergocalciferol)
and strength of our skeleton, how we live For example, someone who has an always comes from a plant source, but
our lives plays an important part too. African, African-Caribbean or South supplements commonly contain D3
Asian background may not make (cholecalciferol) derived from sheep’s
Why is the ROS helping The enough vitamin D from sunlight. wool, so it’s important to discuss
Vegan Society to raise awareness any prescriptions with your health
of bone-friendly lifestyle choices? What kind of activity and exercise professional. D3 might be slightly
We encourage everyone to eat healthily particularly benefits our bones? more effective at raising vitamin D
and consider other lifestyle factors that Anything is better than nothing, so at levels than D2, but this isn’t going to be
help to build our bones and keep them least avoid long periods of sitting if you important for most people.
strong throughout life. We respect the can. However, to do the best for your • Extra tip from Heather: The
decision to become vegan and want bones and if you are able, include some definition of veganism recognises that
to help people get enough nutrients, weight-bearing (standing up) exercise it is not always possible or practicable
especially calcium and protein. If with some extra force or impact behind to avoid animal use in a non-vegan
people are switching to a vegan it, such as jogging or jumping. Your world, which is particularly relevant to
lifestyle, they might need to find ways bones also like ‘muscle strengthening’ discussions around prescriptions. The
of replacing animal products like dairy exercise and it’s good to build up the ‘Medications’ page at vegansociety.com YOUR EXPERT
with alternative sources of calcium and intensity if you can – seek advice from provides more information on this. Heather Russell
protein. We encourage them to make a fitness trainer if you need help. is passionate
careful food choices, so that they get all Finally, what is your favourite about eating well
and keeping fit.
the nutrients their bones need. It's World Osteoporosis Day on Vegan and Thriving recipe at She trained to
In 2019, a review of several research 20 October. What are your top vegansociety.com/thriving? be a dietitian
trials showed vegans might be more vegan-friendly tips for anyone I love the lentil and bean chilli because to combine her
likely to have fragility fractures – living with osteoporosis? it’s packed with calcium and protein. love of science
with a desire to
bones that break easily because of • Sources of calcium include kale, help people, and
osteoporosis. It isn’t certain whether watercress, almonds, tahini, dried figs, See the ‘Bone health’ guidance at she loves food!
diet is the cause and there might be haricot beans, calcium-set tofu and www.vegansociety.com/nutrition, Heather worked
in the NHS from
other reasons, such as low body weight. fortified foods like soya drinks. which includes video of us answering 2010-16, and is
Ensuring you eat a well-balanced, • You can get protein from cashews, common questions. The ROS offers now using her
healthy diet with enough calcium tofu, peanut butter and legumes like lifestyle tips for bone health at www. dietetic skills to
and protein, and working towards or lentils, kidney beans and chickpeas. theros.org.uk, including exercise fact support the
work of The
maintaining a healthy body weight, are • Bear in mind that you need relatively sheets and videos, and a free specialist Vegan Society.
ways to help promote bone health. bulky portions of some plant foods to nurse helpline: 0808 800 0035. vegansociety.com
VEGAN FOOD & LIVING OCTOBER 49
Below Chocolate can
trigger the nervous
system to release
endorphins and
dopamine, so-called
'happy hormones'!
How to...
STRESSED
Veronika Charvátová MSc from Viva! Health, reveals the
best foods to eat to help your body cope with stress
.
W
e all know it too well – stress makes
us crave sweet and fatty foods, or
we lose our appetite altogether. An
COFFEE OR TEA?
Coffee makes you release an extra dose of stress
ideal diet may not be your priority when you’re
hormones and that’s what makes you more alert. When
under pressure, but eating the right kind of you’re stressed, you don’t really need that, but if you’re
foods may help you cope better with the stress. used to coffee, drinking it in moderation is not a bad thing.
That’s because it also contains a good dose of antioxidants
WHAT’S HAPPENING IN THE BODY and studies have shown that around three cups a day is a
WHEN YOU ARE STRESSED? safe amount for healthy people.
Stress can be caused by external events, our However, tea is better – it contains a substance called
mind or a physical injury. It’s a natural reaction L-theanine, an amino acid that reduces anxiety and boosts
of the body that’s meant to help you get out of a your mood. Green tea is the best source as it has less
caffeine than black tea, but both are good sources.
dangerous situation. Stress is your self-defence
response and, as such, it’s not bad – it’s only bad
when it lasts or when you find yourself in a
stressful situation too often. WHAT TO EAT TO REDUCE STRESS • Fruit and veggies – bursting with vitamins,
When exposed to a stressor – someone shouts • Wholegrains – wholemeal bread, oats, minerals and antioxidants, fruit and veg help
at you, you feel threatened, an important event is whole wheat pasta, quinoa, buckwheat noodles you combat stress by supplying the essential
coming up or you lose your wallet – the body or shredded wheat. All these provide energy the nutrients your body needs at an increased level.
reacts with a fight-or-flight response meant to healthy way – as complex carbohydrates, rather If you’re not a big fruit and veg eater, throw a
make you ready for action. Stress hormones than sugars. They also provide fibre to keep the few pieces in a blender and make a smoothie.
adrenaline, noradrenaline and cortisol are digestive system healthy and feed good gut • Dark chocolate – choose at least 70 per cent
released, resulting in a faster heartbeat, higher bacteria to help support your immune system. cocoa content! Cocoa stimulates the nervous
blood pressure, faster breathing, mobilisation of • Tryptophan-rich foods – we need the system to release endorphins – so-called “happy
energy reserves, increased blood flow to your amino acid tryptophan to make serotonin, the hormones”, and can trigger dopamine release,
muscles and paused digestion. feel-good hormone. Having a plentiful supply inducing pleasurable states of mind. There’s also
It’s a survival mechanism that’s incredibly can make us more stress-resilient. anandamide – a compound that
useful if you’re running away from a pack of Tryptophan-rich foods include produces blissful feelings! Dark
wolves, but not so much when you’re sitting at nuts (almonds, cashews, chocolate is also a source of
your desk, fretting over an important work task. walnuts and pistachios), “When you’re tryptophan, magnesium
When the stressor persists, the stress hormone seeds (pumpkin, sesame, (for muscles) and iron.
release continues and can lead to tiredness, sunflower and chia), soya
stressed, your
sleep problems, digestion issues, a weakened beans (edamame), tofu blood sugar and WHAT IF YOU
immune system, irritability and negative and tempeh, peas, beans, fat levels go up LOSE YOUR
thinking. The latter is part of the fight-or-flight lentils, oats, wheat germ, APPETITE?
reaction – it makes you perceive things more bananas, spinach and to prepare you Some people lose their
negatively to be aware of potential dangers. other leafy greens. To turn for action” appetite when stressed, feel a
tryptophan into serotonin, ‘knot’ in their stomach and find
HOW IS FOOD INVOLVED? your body also requires vitamins it hard to eat. Try these steps:
When you’re stressed, your blood sugar and fat C, B6, folate, biotin, magnesium, zinc • Go for a walk – any walk will do,
levels go up to prepare you for action, supplying and omega-3 fats. And it just so happens that even around the block or to the shop and back.
muscles with all they may need. Your body is healthy plant-based diets supply all these! Physical activity helps to burn those stress
drawing these nutrients from its reserves and, as • Good fats – when you eat saturated fats, hormones and can make you a little hungry.
a result, you can feel hungrier. In particular, it such as coconut or palm oil, or hydrogenated • Make a meal schedule – eating at regular
can make you crave sweet and fatty foods, fats in processed foods and shortening, you will times can help reset the body's hunger cues.
because those are packed with energy. stress your body even more and can increase • Find meals you can tolerate even when
Stress-management techniques, such as your blood pressure. On the other hand, if you you don’t feel like eating – you may not want
breathwork (controlled breathing), mindfulness choose nuts and seeds, nut butters, virgin olive a big meal, but can you manage morning cereal,
or reframing the situation, as well as avoiding oil and omega-3 fats, your body will get all it toast with peanut butter and jam, or soup?
stress, are all paramount, but what you eat also needs and some antioxidants too! Many of us stress-eat, but if we shift the
matters greatly. Food can help you relieve some For a daily omega-3 dose, have a heaped dynamic, we can eat to de-stress. Eating good,
stress or it can make you more stressed. tbsp of ground flaxseed or chia seeds, a tsp of wholesome foods, being physically active and
Processed foods, such as fatty savoury snacks, flaxseed oil, a couple of tbsp of hemp seeds or a finding time for self-care are the key steps to
biscuits, chocolate bars, white bread, pot small handful of walnuts. reducing our stress levels.
noodles, sweets and cakes, deep-fried foods,
chips and other fat and sugar-filled foods may
Viva! Health is a part of the charity Viva!, Europe’s largest vegan campaign
satisfy your cravings, but will leave your body group. It monitors scientific research linking diet to health and provide
hungry for nutrients. That, in turn, increases accurate information on which you can make informed choices about the food
your stress levels. you eat. viva.org.uk/health
What are the benefits of a
WHOLE FOOD
PLANT BASED DIET?
Dr Leila Dehghan sets out the advantages of not just going vegan,
but cutting out all heavily processed foods as well
T
here has been a surge in interest foods. “Whole foods” are those that Minimal processing methods (such as
in a plant-based diet and its are natural, minimally processed and grinding, powdering, freezing, vacuum
health benefits. However, there free from added sugar, salt and other packing) aim to alter foods to increase
remains confusion over what a healthy artificial substances. their shelf life while preserving their
vegan diet is. There is significant The key food groups of a WFPBD nutritional quality and freshness.
evidence to support a whole food plant are whole grains, legumes, vegetables, Examples include tinned goods (no
based diet (WFPBD) as the optimal fruits, nuts and seeds. Highly processed added sodium or sugar), frozen fruits
one for our health. Here I define a foods such as white flour, white rice, and veg, and dried herbs and spices.
WFPBD and explore its numerous vegan margarines, most vegan cheeses, Oils are controversial among plant-
health benefits. high-fructose corn syrup and pre- based healthcare professionals. Plant-
A whole food plant based packaged snacks and meals are not based pioneers like Dr Campbell, Dr
diet is one devoid of any classed as whole foods, since they have McDougall and Dr Esselstyn consider
animal products, including been extensively altered from their oils processed and do not include
dairy products, fish and eggs. natural state. These calorie-dense foods them in their diet recommendations.
Omitting animal products offer little in terms of nutrition and are Conversely, there are others who
makes it vegan, however, there generally avoided by those following a believe that cold-pressed olive oils
are foods that may be vegan, WFPBD. Minimally processed foods, are minimally processed and can be
but are not considered whole however, have a place in a WFPBD. consumed in small amounts.
Above Colourful fruits

and vegetables are a key
part of a WFPBD, partly
because their colouring
shows there are powerful
antioxidants in them.
bacteria. A healthy gut improves the
absorption of the above-mentioned
nutrients and supports their immune
system-strengthening functions. So,
make sure to eat a variety of coloured
plant foods to harness their full power.
• A plant-based diet reduces

inflammation. Eating whole
plant foods increases our intake of
antioxidants, which play an important
role in regulating inflammatory Above Legumes,
nuts and seeds form
processes in the body and preventing
an essential part of
Above There's considerable evidence that chronic inflammation – the root cause a whole food plant
a WFPBD lowers the risk of certain diseases, of many health issues. Antioxidants based diet.
including type 2 diabetes. neutralise free radicals, which are
highly unstable molecules that cause
BENEFITS OF A WHOLE significant cell damage. Factors pressure, blood glucose and cholesterol
FOOD PLANT BASED DIET contributing to the production of free – risk factors for those diseases.
Whole food plant based eating is a radicals include smoking, excessive
powerful way to reduce your risk of alcohol intake, exposure to chemicals • A plant-based diet improves Below Switching
lifestyle diseases and promote overall in the environment and a diet high overall wellbeing. Eating nutrient- to a whole food
wellbeing and longevity. in processed foods. Exercise too can dense whole plant foods with minimal plant based diet can
increase the production of free radicals processing has a positive effect on improve your overall
feeling of wellbeing
• A plant-based diet helps and, in extreme cases, cause DNA overall wellbeing. An increase in fibre
– and we would all
maintain a healthy body weight. damage. This is the key reason that and a reduction in saturated fats and like some of that!
Maintaining a healthy weight is a plant-based diet enhances athletic animal products promotes better
important for health, as being performance. Interestingly, research digestion and increases nutrient
overweight or obese puts does not support the anti- absorption. Getting more nutrients
you at higher risk for inflammatory potential from our foods improves energy levels,
many diseases and of antioxidant reduces fatigue and boosts general
conditions. Plant supplements. This health. Additionally, plants offer
foods are nutrient
“The key food can be explained vital nutrients to enhance mood
dense and lower groups of a WFPBD by the synergistic and reduce depression. A benefit
in calories, which effect of nutrients, that is not often mentioned
means you are whole grains, and confirms is that a plant-based diet
consume fewer legumes, vegetables, why we should improves blood flow. This
calories for the aim to obtain our helps deliver more oxygen
same amount of fruits, nuts nutrients from and nutrients to tissues and
food. The fibre in and seeds” foods. Examples of organs, and promotes waste
plant foods promotes antioxidants include product removal. Better
satiation and helps keep vitamins C and E, blood circulation reduces
you full for longer. Studies selenium and carotenoids. muscle pain and improves
have consistently proven that a low-fat You find these in abundance in berries, athletic performance. It also
vegan diet is associated with greater cherries, broccoli, peppers, kale, beans boosts cell regeneration and
weight loss. Furthermore, more and spinach – just to name a few. promotes skin health.
calories are burned in the postprandial
period, as a low-fat plant-based diet • A plant-based diet prevents While this article focuses
increases the body’s metabolism. As and reverses diseases. There on the benefits of a whole
a result, it’s easier to lose weight and is considerable evidence showing food plant based diet
maintain the weight loss. that a whole food plant based diet on human health, it’s
is associated with lower disease important to note that a
• A plant-based diet supports rates, including lower risk of heart plant-based diet is better
a good immune system. Plant disease, stroke, type 2 diabetes and for the environment and
foods are packed with essential some cancers. This may be because animals, which makes it a
micronutrients: vitamins, minerals, substituting animal products for plant perfect diet for today’s eco-
phytochemicals and antioxidants. foods is effective at lowering blood conscious humans.
Phytochemicals are nutrient-like
chemical compounds produced by LEILA DEHGHAN, MD, MSC (NUTR), AFN
(NUTRITIONIST AND EDUCATION LEAD FOR PBHP)
plants that determine the colour
Leila is a doctor turned plant-based nutritionist and personal trainer. She received
of fruits and vegetables. Various her medical degree from the University of Vienna and worked as a doctor in the UK
micronutrients work in conjunction to before changing career path because of her severe migraines. After earning eCornell’s
reduce your susceptibility to serious ant ase triti n erti ate an transiti nin t a h e ant base iet
health issues and help you fight herself, she decided to obtain a master’s degree in Clinical and Public Health Nutrition
from the University College of London. As a registered associate nutritionist with a deep
infections. What’s more, the fibre understanding of the relationship between diet and health, Dr Dehghan helps others
in plants encourages gut microbe optimise their wellbeing, manage their weight, and prevent or recover from lifestyle
diversity by feeding our existing diseases – plantbasedhealthprofessionals.com
The importance of
THERAPEUTIC
FOODS
The College of Naturopathic Medicine's Natural Chef
guides us through the foods that are most beneficial to our
health and can help us to create a balanced diet
T
herapeutic foods are health-
promoting foods that contain
an abundance of nutrients
(vitamins, minerals, antioxidants,
amino acids) to keep the body healthy
and disease at bay. Certain foods have
powerful medicinal and protective
properties that can have a profound
effect on your health. Equally, there are
other foods and dietary habits that can
negatively impact health and increase
your risk of disease. Sugar, refined
carbohydrates (pasta, bread, pastries,
cakes, biscuits, pies), artificial
sweeteners, damaged oils (margarine,
rapeseed oil), processed and packaged
foods, fried foods and junk food have
all been linked to chronic health
conditions and should be avoided.
THE IMPORTANCE OF A
NATUROPATHIC DIET
Eating an organic, wholefood diet that
is rich in fresh fruits and vegetables,
quality protein, fibre and healthy fats is
always the best approach for optimal form the basis of the Vegan Natural Above Broccoli is one of those humble vegetables that may not look
health. This is the foundation of a Chef course at The College of i e h b t is a e ith bene ia n trients.
naturopathic diet that aims to restore Naturopathic Medicine (CNM). The

balance in the body and enable cells to key to our course is teaching people
thrive. Eat foods seasonally in their that good nutrition restores balance in
whole state, avoid overcooking or the body and enables cells to thrive.
over-processing foods (instead eat CNM Natural Chef emphasises
foods as raw as possible to maintain the importance of a naturopathic diet CNM NATURAL CHEF
nutrients) ,and rotate foods so that that encourages using whole, organic CNM’s Natural Chef training has been developed to meet the
growing demands of a society increasingly interested in food that
you’re not eating the same things every and seasonal plant foods prepared
supports and promotes health. The course covers everything you
day. It’s also important to chew food and eaten in a way to ensure need to know to become a successful CNM Natural Chef, from
properly. This is the foundation of a maximum nutrient absorption and how the digestive system works, to building a culinary career!
naturopathic diet and these principles optimal health. Visit www.naturalchef.com or call 01342 360 985.
therapeutic foods
12 to boost health
This dynamic dozen are all foods that you should look to include in your
diet for their therapeutic properties as well as their great taste
1 BLUEBERRIES
Blueberries are loaded with
powerful antioxidants that help
rocket) are rich in essential B
vitamins, vitamin E and vitamin K
and an abundance of minerals that
chia seeds to your breakfast
oats, to smoothies or make a
yummy chia pudding.
Above Mushrooms are
well known in Asia for their
medicinal properties.
7
protect cells from damage. They support brain health and
are particularly high in a type of cardiovascular function, improve BRUSSELS SPROUTS
antioxidant called polyphenols, memory and focus, and promote a Brussels sprouts are full of fibre
which are beneficial for gut healthy immune system. and antioxidants, which are provides fuel for the good bacteria,
4
bacteria and cognitive function. important for gut health, helping allowing them to function
Blueberries also contain plenty of PUMPKIN to prevent constipation and efficiently. Garlic is high in
fibre, vitamins and minerals, Pumpkin seeds and sunflower improve bowel motions and antioxidants and anti-inflammatory
including vitamin C and K, folate seeds are packed with antioxidants nutrient absorption. Brussels properties, which can support the
and manganese. Eat them on their and minerals, including sprouts also contain sulphur immune system and heart health.
own or add them to smoothies. magnesium, zinc, iron and copper compounds that help reduce Throw some raw diced garlic into a
2
that help protect the brain from inflammation and detoxify harmful salad or add it to your cooking.
11
BROCCOLI free radical damage and facilitate toxins from the gut.
8
Broccoli is a nutritional effective nerve signalling. MUSHROOMS
powerhouse, full of key nutrients Sunflower seeds are also rich in TURMERIC Mushrooms have been
and with anti-inflammatory and thiamine (B1), an important vitamin Turmeric contains curcumin, a used for centuries in Asia for
anti-cancer properties. Broccoli for memory and cognition. powerful compound with medicinal purposes as they have
5
contains a compound called anti-inflammatory and antioxidant numerous therapeutic properties
glucosinolates that, when broken BRAZIL NUTS properties that has shown to cross that support immune function,
down by the body, produces Brazil nuts contain ellagic acid the blood-brain barrier to help boost energy and cognition,
isothiocyanates, a molecule that (a type of antioxidant) that has brain cells grow, reduce mental reduce inflammation and help the
neutralises carcinogenic toxins and anti-inflammatory properties to decline and improve memory and body in times of stress. Medicinal
helps lower the risk of neuro- protect cells (especially brain cells) mood. Add turmeric to cooking or mushrooms such as reishi, shiitake
degenerative diseases such as from damage. They are also high drink it as a turmeric latte or with and maitake contain a substance
Alzheimer’s and Parkinson’s in the mineral selenium, which is lemon water in the morning. called beta-glucans that stimulates
9
disease. Broccoli is a great support needed for brain signalling the immune system to work more
for liver and hormone health too. pathways, fertility health, immune GINGER efficiently and promotes the
3
system function and thyroid Ginger helps to stimulate your growth of beneficial bacteria in the
LEAFY GREENS hormone production. digestive juices and the gut. Lion’s mane has shown to
6
Leafy greens (kale, spinach, production of stomach acid, which boost brain function, reduce
CHIA SEEDS is essential for breaking down food symptoms of anxiety and
Chia seeds are high in so the body can digest it. Good depression, and repair damaged
omega-3 fatty acids, which are levels of stomach acid are key for nerve cells. Medicinal mushrooms
essential for brain health, enabling digestive health. Ginger is also a come as a fresh whole food, as a
brain cells to communicate better. strong anti-inflammatory and is powder (which can be added to
Omega-3 also reduces known to help regulate blood food or drinks), or in a capsule.
12
inflammation and aids cognitive sugar levels. Add freshly grated
development in children and ginger to warm water with lemon FERMENTED FOODS
improved memory in adults. Add and cook with it wherever possible. Fermented foods like
10
sauerkraut and kimchi are excellent
GARLIC for gut health. Sauerkraut is made
Garlic is an amazing from finely chopped cabbage and is
vegetable to include in your fermented in a jar using salt. Kimchi
diet. With its antifungal and is a Korean fermented dish of napa
antibacterial properties, cabbage, radishes, garlic, ginger
garlic helps keep gut and chillies. Sauerkraut and kimchi
Above Leafy greens are full bacteria and yeasts are good sources of probiotics
of vitamins and minerals. balanced and in check. (beneficial microbes for the gut),
Right You can use garlic or It also contains inulin, a nutrients and fibre – a healthy
ginger with most dishes. type of fibre that addition to support digestion.
What exactly are...
ULTRA
PROCESSED
FOODS?
Melissa Saint Hill delves into the murky world of processed
foods to work out what is and isn’t good for us to eat
P
rocessed foods can be a divisive secondary processing. Foods are taken Whether they are formulated and
topic depending on whom from their base level to something engineered to be high in added sugars
you are speaking with. People more edible. This includes foods that and fat (cakes, biscuits, energy drinks,
have different classifications of what are shelled, harvested, frozen, heated, etc) or sodium and fat (some mock
processed food is, and what gets a pass. pasteurised, fermented, cooked, tinned, meats for example can be surprisingly
By definition, we know of and can agree smoked, baked, salted, dried, or cured; high in saturated fat as well as sodium),
on certain popular processed foods of which many of these processes these calorie-dense, nutrient-poor foods
such as burgers or chips, but these are are necessary, beneficial, and even and drinks tend to taste exceptionally
MELISSA SAINT not the only forms of processed foods. convenient. Most of the foods we good and can be very moreish.
HILL is the face Ultra-processed foods can be a little consume in modern life are somewhat Not only are ultra-processed foods
behind The Bare different to agree on, as there is no one technically processed, and this is not capable of making most people want
Scientist (@the_ set of accepted criteria, even though a synonymous with being unhealthy. to go back for more and more, but
bare_scientist)
variety of research studies over the past Seeing past the interpretations of they also tend to be the types of foods
and is a clinical
scientist and few years have defined and categorised classifications, ultra-processed foods,
AfN registered them into different spectrums. on the other hand, are foods that tend
nutritionist, Put simply, a processed food is one to be classified as hyper-palatable;
working closely that has been deliberately altered from and they go through another stage of
within the
its original form before it is ready for processing; tertiary food processing.
community
and educating consumption. Many processed foods
healthcare are not the categorically less nutritious
professionals as a forms that most people think of when
co-founder of The they hear the word “processed”; for
Diverse Nutrition
Association to
instance, our plant-based milks “Clever food
shed light on are classified as processed, as is industry marketers
wonderful cultural sourdough bread, the ever-
foods and show versatile tin of chickpeas, and use terminology to
how they can be
enjoyed as a part
even our trusted vegan cheeses! disguise some ultra-
of healthy diets.
A wide variety of foods are processed foods”
processed to some degree, which
tends to be classified as primary or
“Cooking or
preparing food at
home helps reduce
consumption of
ultra-processed
foods”
Above Vegan sausages de nitely

aren t in their original form, so it s
dietary choice – think
wise to check what s in them.
back to that tertiary level
of food processing where there
has been extra sugar/fat plus flavour
added into a food to make it even assess the amount of added salt, sugar
more appealing. For instance, while or fat in a given product to get an
there are many wonderful and ever- appreciation of its processing level.
Above Even basic that are potentially harmful to health, emerging meat alternatives available Opting for minimally processed
foodstuffs such as
whether that be contributing to the on the market for vegans, some are less plant-based sources of food the majority
sourdough bread
are processed, but it risk of certain diseases such as obesity, processed, and some could and would of the time over ultra-processed foods
doesn't make them certain cancers, or even hypertension. be classified as ultra-processed. is ideal. This means including a wide
unhealthy for us.
Additionally, frequent consumption Alternative meat sources, such as variety of whole foods within your diet,
Below Tinned of ultra-processed foods can and tofu or tempeh, are less processed than which can include fresh produce or
chickpeas are does have a negative impact on the say a vegan burger, tofu nuggets, or a whole nuts and seeds, and minimally
amongst primary gut microbiome, which can therefore hotdog that has additional fat, salt, and processed foods, but this also means
and secondary
processed foods. impact us in a multitude of ways. flavourings, plus a considerably long list tinned or frozen produce and food.
The main culprits, such as burgers, of preservatives added to replicate the Achieving a healthy diet should be
doughnuts and ice cream, may come non-vegan options as best as possible. accessible as well as convenient, so if it
to mind, but clever food industry If you consume some of these forms of means tinned and frozen foods for some
marketers use terminology foods, that’s not to say that you have people, then this should not be ruled
to disguise some ultra- to completely eradicate them from out, as there is the potential to have less
processed foods to make your diet, having an awareness of your food waste, and produce that is frozen is
them more appealing intake can be of great benefit. Ideally, often as fresh as possible when frozen.
(think “contains natural you want to be aware of the quantity of Cooking or preparing food at home
fruit juice”, “gluten- ultra-processed foods that you consume also helps reduce consumption of ultra-
free”, “low-carb”). Just (if any) and keep them minimal in your processed foods, as you immediately
because a product has been overall diet. Standard commercially have control and more awareness over
marketed with a widely socially available foods, such as crisps, cakes the amount of salt, sugar or fat you
acceptable health halo, does not and biscuits, whether vegan or not, will place into your meal.
make it healthy – they can still be still be classified as ultra-processed, so The key take-home message here is to
high in fat and/or sugar, for instance. the recommendation would still be to remember that not all processed foods
Left Vegans are
used to checking limit these in your diet. are unhealthy; there are levels to the
labels and it's a HOW TO BE AWARE OF Having an awareness of nutrition processing of food. What we do want to
habit we can put to ULTRA-PROCESSED FOOD labels can also help with understanding limit are foods that have been heavily
good use checking
for signs of ultra There will be similarities across the and deciding on what is classified as processed, in order to have an overall
processing. board, irrespective of an individual’s ultra-processed food. You can directly healthy and beneficial diet.
Hidden Your diners will be too busy
devouring these dishes and
asking for more to notice the
veg hiding in plain sight
Veg
Mac ’n’ cheesy goodness
Cheesy cravings activated by a dish made entirely of veggies? Oh, you better
believe it. Traditional mac and cheese has been ruined by processed powders in
boxes and a dairy industry that is a nightmare for the environment, the animals
who are born into the industry and our bodies. It’s a depressing thought that a dish that brought us so much joy as children – and
adults – actually isn’t as wholesome and wonderful as we were led to believe. To avoid depressing you too much, I will say with
full confidence that this recipe has the potential to change your life and the way you experience cravings. Kids and adults alike love
this gluten-free recipe, as it’s perfect for a quick and healthy lunch in the middle of a school day or for a lunch gathering with
friends. It whips up almost as fast as the boxed version – you’ll be wondering why you didn’t make the switch sooner!
By Chef Bai (Bailey Ruskus)
Serves 2-3 | Prep 15 mins | Cook 15 mins | Calories 774 (per serving)
2 small yellow potatoes, coarsely chopped 1 Fill a large saucepan halfway with water. Add the potatoes,
2 large carrots, coarsely chopped carrots, onion, garlic, cashews and 1 tsp salt. Bring the
1 medium yellow onion, coarsely chopped water to boil over high heat. Reduce the heat to medium
and cook the veggies for 10 minutes, or until the potatoes
3 garlic cloves, peeled
and carrots are fork-tender.
75g (½ cup) raw cashews
2 While the veggies are cooking, cook the pasta according
2 tsp salt, divided, plus more as needed
to the package's instructions. Drain the pasta and rinse it
454g (4½ cups) brown rice elbow pasta with cold water. This step is key for brown rice pasta. Set
240ml (1 cup) unsweetened plant milk the pasta aside in the pot you cooked it in.
1 tbsp miso paste 3 Drain the water from the veggies and transfer them to a
1 tbsp nutritional yeast blender. Add the remaining 1 tsp salt, the milk, miso paste,
1 tsp ground turmeric nutritional yeast, turmeric and black pepper. Blend the
½ tsp black pepper, plus more as needed ingredients on medium speed for about 1 minute, until
they are smooth. Pour the cheesy goodness over the pasta.
Turn the heat to low, mix the sauce and pasta well and heat
the pasta up. Divide the pasta between two or three
serving bowls. Top each serving with additional black
pepper and salt to taste.
The extract on pages 58-60 is
taken from Cook. Heal. Go
Vegan!: A Delicious Guide to
Plant-Based Cooking for Better
Health and a Better World by
Chef Bai (Bailey Ruskus),
published by Page Street
Publishing. (RRP £17.99.)
P E R S E R V I N G
21.1g 3.4g 1.26g 7.4g 137.4g 19.8g

Blender dark
chocolate donuts
By Chef Bai (Bailey Ruskus)
Makes 12 | Prep 10 mins | Cook 20 mins
Calories 191 (per donut)
2 tbsp melted coconut oil 2 medium ripe bananas, peeled
2 tbsp ground chia seeds 1 tsp bicarbonate of
60ml (¼ cup) water (baking) soda
90g (1 cup) rolled oats 50g (½ cup) cacao powder
100g (1 cup) shredded ¼ tsp salt
courgette (zucchini) 1 tsp pure vanilla extract
80g (½ cup) coconut sugar 170g (1 cup) vegan dark
120g (½ cup) almond butter chocolate chips, divided
Seared sweet potato flautas 1 Preheat the oven to 180°C/Gas Mark 4. Prepare two
six-cavity silicone or metal donut pans or muffin pans
by greasing the cavities with the oil.
and avocado salsa verde 2 In a small bowl, mix together the chia seeds and water
By Chef Bai (Bailey Ruskus) to make a chia egg. Let the chia egg set for 5 minutes.
Makes 10 flautas | Prep 25 mins | Cook 15 mins | Calories 464 (per 2 flautas) 3 Grab a high-powered blender and place the oats in
the blender. Blend the oats for 20 seconds, until you
FOR THE SALSA VERDE 1 Make the salsa verde first. In a blender, combine the get a powder. Add the chia egg, courgette, sugar,
Makes 480ml (2 cups) tomatillos, coriander, spring onions, jalapeño, garlic, almond butter, bananas, bicarbonate of soda, cacao,
lime juice, avocado and salt. Pulse the ingredients salt, vanilla and 85g (½ cup) of the chocolate chips.
8 medium tomatillos,
10-15 times, until smooth, then transfer the salsa to Blend the ingredients for about 1 minute, until you get
peeled and cut in half
a bowl and set aside. a smooth batter. Pour the batter in each donut cavity
40g (1 cup) fresh coriander
2 Next, make the flautas. Fill a medium pot with a until it evenly hits the top of the cavity. Top the donuts
(cilantro) leaves and stems
small amount of water and insert a steamer basket. with the remaining 85g (½ cup) of chocolate chips.
2 spring onions (scallions),
Place the sweet potatoes in the basket. Set the pot 4 Bake the donuts for 15-18 minutes. If you are making
coarsely chopped
over medium-low heat, cover the pot and bring the muffins, bake them for 18 minutes. You’ll know they
1 medium jalapeño water to a boil. Steam for about 10 minutes, until are done when you press on the top of a donut and it
pepper, deseeded fork-tender. Drain the sweet potatoes and transfer bounces back and doesn’t sink in. Immediately remove
3 garlic cloves, peeled them to a large bowl. Add the beans, walnuts, salt, the donuts from the pans by flipping each pan upside
3 tbsp fresh lime juice black pepper, granulated garlic, ground coriander, down onto a plate or the counter top. Transfer the
1 medium avocado, peeled smoked paprika and chipotle powder. Mash donuts to a wire rack to cool.
1 tsp salt
everything together with a fork until well combined
and all the spices are evenly incorporated. Set aside. P E R S E R V I N G
FOR THE FLAUTAS
3 In a dry small sauté pan or on a flat top grill over
426g (3 cups) coarsely 9.1g 5g 0.16g 9.4g 29.6g 3.9g
medium heat, cook the tortillas for 30 seconds on
chopped sweet potatoes
each side, just until they are warm. Transfer each Total fat Saturates Salt Sugar Carbs Protein
425g tin (12⁄3 cups) of pinto
cooked tortilla to a tortilla warmer or a bowl covered
beans, drained and rinsed
with a kitchen towel, so they can steam and soften
50g (½ cup) ground walnuts before you roll them. Don’t skip this step or your
1 tsp salt tortillas might break as you try to roll them.
¼ tsp black pepper 4 Scoop about 120g (½ cup) of the filling and create a
½ tsp granulated garlic line with it in the middle of a tortilla. Roll the tortilla
½ tsp ground coriander over the mixture until you’ve created a rolled taco.
½ tsp smoked paprika
Repeat with the remaining filling and tortillas. Heat
the oil in a large sauté pan over medium-high heat.
¼ tsp chipotle powder
Add the flautas to the pan with the seam side down.
10 corn tortillas This helps the flautas stay together. Cook them for
2 tbsp avocado oil 3-5 minutes, turning as needed to ensure they cook
TO GARNISH evenly, until golden brown and crispy on all sides.
cashew cream 5 Garnish the flautas with the cashew cream, fresh
finely chopped fresh coriander, hot pepper slices and lime wedges, and
coriander (cilantro) serve them with the avocado salsa verde.
thinly sliced hot pepper
lime wedges
P E R S E R V I N G
21.7g 2.9g 1.32g 2.1g 61.6g 10.3g

“CRAFTED BY OUR
FAMILY FOR YOURS”
Tammy – 2 nd
Gen Fry Family
UCT
OD
A R
NON
-GM P
CHANGE THE
WORLD
FROM YOUR KITCHEN TABLE
30 years ago we started making meat from plants. People really did think we
were crazy! We were on a mission to change the world from our kitchen table.
And now, we’d love for you to join us and enjoy delicious plant-based meals
from your own kitchen table.
FRY'S CHICKEN-STYLE BURGERS AVAILABLE AT TESCO, SAINSBURY’S, ICELAND AND OCADO

Stock
up your
freezer
Cook batches of these delicious meals and always
have a fast, filling, frozen dinner on hand
Cauliflower korma
This really tastes just like your favourite Indian takeaway korma. The rich sauce is something you
will crave and keep coming back to for more, but you need not worry, as it isn’t laden with dairy cream,
hard as it is to believe! Having a stash of this in your freezer will stop you reaching for that takeaway
menu – perfect for a Friday night feast, served with naan breads and some rice.
By Ruby Bell and Milly Bagot
Makes 10 portions | Prep 15 mins | Cook 1 hr 15 mins | Calories 303 (per portion)
FOR THE KORMA 2 large cauliflowers, 1 Heat a large, heavy-based pan over a over medium-low heat for 15 minutes,
vegetable oil cut into florets, stalks medium heat. Add a good glug of stirring occasionally.
2 large onions,
roughly chopped vegetable oil, then the onions, garlic 8 Remove from the heat and season to
2 tbsp ground almonds and ginger and cook for 5 minutes. taste. Fold in the roasted cauliflower
roughly chopped
2 Cover the onion mixture with water, and serve, sprinkled with toasted
3 garlic cloves, 2 tbsp desiccated coconut bring to the boil, then reduce the heat flaked almonds and chopped
finely chopped 1 tsp sugar and simmer gently for 30-35 minutes, coriander, if you like. Portion out the
3cm (1¼in) piece of fresh 2 x 400ml tins (31⁄3 cups) stirring occasionally, until most of the korma into appropriate containers.
root ginger, peeled and of coconut milk liquid has evaporated. Leave to cool, then sprinkle with a few
3 Stir in the tomato purée, salt and toasted flaked almonds, if you like.
roughly chopped salt and pepper spices and cook for 10 minutes more. Seal, label and date before freezing.
2 tbsp tomato TO GARNISH (OPTIONAL) 4 Meanwhile, preheat the oven to
purée (paste) 200°C/Gas Mark 6.
2 tbsp flaked TO REHEAT FROM FROZEN
2 tsp salt almonds, toasted 5 Remove the pan from the heat and Microwave on high for 3 minutes, then
blitz with a hand blender or in a food remove from the microwave and stir.
½ tbsp smoked paprika a handful of fresh coriander processor or blender until smooth. Re-cover but don’t seal and microwave
½ tbsp ground turmeric leaves (cilantro), 6 Mix one-third of the mixture with the
for a further 5 minutes or until piping hot.
1 tsp chilli powder roughly chopped cauliflower pieces on a baking tray, Leave to stand for 3 minutes before
2 tsp ground coriander
spread out and roast for 25 minutes or serving. Or you can preheat the oven to
until the cauliflower is cooked through 180°C/Gas Mark 4. Uncover the
2 tsp medium and slightly caramelised.
curry powder
ovenproof container and then cover the
7 While the cauliflower is roasting, add top with foil. Place on a baking sheet in
the ground almonds, desiccated the centre of the oven for 40-45 minutes
coconut and sugar to the remaining or until piping hot. Leave to stand for
curry mixture in the pan and stir until 3 minutes before serving.
the sugar has dissolved. Stir in the
coconut milk and continue to simmer
taken from Freeze: Super-
Nourishing Meals to Batch Cook,
Freeze and Eat on Demand by
Ruby Bell and Milly Bagot,
photography by Haarala
Hamilton, published by Mitchell
Beazley. (RRP £16.99.) This book
contains non-vegan recipes.
P E R S E R V I N G
24.7g 18.8g 0.53g 9g 19g 7.1g

Vegetable lasagne with
butternut and aubergine
By Ruby Bell and Milly Bagot
Makes 8-10 portions | Prep 20 mins | Cook 1 hr 30 mins
Calories 499 (per portion)
vegetable oil 1 Heat a large, heavy-based pan over a low

1 large onion, heat. Add a good glug of vegetable oil and
finely chopped then the onion and sweat for 10 minutes or
so until soft and translucent. Add the carrots
5 large carrots, diced
and celery and cook for
4 celery sticks, diced about 5 minutes until
3 garlic cloves, crushed softened. Add the garlic,
thyme, half the rosemary,
4 thyme sprigs,
the oregano and bay
leaves picked and
leaves and cook for
finely chopped 2 minutes more. Stir in the
6 rosemary sprigs, tomato purée and
leaves picked and tomatoes and simmer for
Tomato and lentil soup finely chopped
1 tsp dried oregano
30-35 minutes, stirring
occasionally, until the
By Ruby Bell and Milly Bagot sauce has thickened.
2 fresh bay leaves Remove from the heat.
Makes 8 portions | Prep 15 mins | Cook 55 mins
Calories 115 (per portion) 1 tbsp tomato Remove and discard the
purée (paste) bay leaves, season to
taste with salt and stir through the basil.
olive oil 1 Heat a large, heavy-based pan over 400g tin (1 ⁄3 cups)
2
medium heat. Add a good glug of olive oil, 2 Meanwhile, preheat the oven to 200°C/Gas
1 large onion, of chopped tomatoes
then the onion, carrots and celery with a Mark 6. Line a large baking tray with
roughly chopped 15g (½ cup) basil, leaves non-stick baking paper.
pinch of salt and sweat for 10 minutes or
4 large carrots,
so until the vegetables begin to soften. picked and chopped 3 Spread the butternut squash and aubergine
roughly chopped 2 Stir in the garlic, thyme, oregano, rosemary 1 butternut squash, slices out on the lined baking tray without
4 celery sticks, and bay leaves. Cook for 5 minutes more. overlapping, season with salt and sprinkle
peeled, deseeded and
3 Pour in the chopped tomatoes and bring over the remaining rosemary. Drizzle with
roughly chopped sliced into rounds
to a simmer, then reduce the heat and olive oil and roast for 15-20 minutes or until
2 garlic cloves, 1cm (½in) thick golden. If eating now, leave the oven on for
simmer gently for about 20 minutes,
crushed 3 aubergines baking the dish, but if freezing, turn it off.
stirring occasionally.
4 thyme sprigs, 4 Add the vegetable stock and cook for (eggplants), sliced into 4 For the white sauce, heat a saucepan over a
leaves picked and a further 20 minutes. rounds 1cm (½in) thick low heat. Add the vegetable oil, stir in the
roughly chopped 5 Remove from the heat, remove and flour until the mixture forms a roux and cook
olive oil
discard the bay leaves, and then blitz with for about 5 minutes, stirring constantly.
1 tsp dried 250g dried Gradually add the milk a little at a time,
oregano a hand blender or in a food processor or
lasagne sheets whisking constantly until it is all incorporated
blender until smooth, adding more water if
2 rosemary sprigs, the consistency is too thick. 200g (8 cups) baby and the sauce is smooth and thick. Remove
leaves picked and 6 Stir through the basil and cooked lentils spinach leaves from the heat and stir in the nutmeg, pepper,
roughly chopped and season to taste. Heat through gently salt, nutritional yeast and vinegar.
salt 5 To assemble, put a layer of tomato sauce in
2 fresh bay leaves before serving. Portion out the soup into
appropriate containers. Leave to cool, then
FOR THE WHITE SAUCE the base of a baking dish, followed by a layer
2 x 400g tins
seal, label and date before freezing. 180ml (¾ cup) of roasted squash and aubergine, then a
(31⁄3 cups) of vegetable oil layer of lasagne and a layer of white sauce
chopped tomatoes and a layer of baby spinach. Repeat the
TO REHEAT FROM FROZEN 180g (1½ cups) plain layers until you have used up all the
800ml (31⁄3 cups) Microwave on high for 3 minutes, then (all-purpose) flour ingredients, finishing with a layer of white
vegetable stock remove from the microwave and stir.
1 litre (4 cups) oat sauce. If eating now, bake for 35-40 minutes
15g (½ cup) basil, Re-cover but don’t seal and microwave for a milk or other or until golden brown on top and piping hot.
leaves picked and
further 5 minutes or until piping hot. Leave to Portion out the lasagne into freezer-safe and
stand for 3 minutes before serving. plant-based milk
roughly chopped ovenproof containers. Leave to cool, then
Alternatively, put the container into a bowl of 1 tsp freshly
put the lids on or wrap tightly in clingfilm or
300g (1½ cups) hot water and leave for a few minutes until grated nutmeg foil, label and date before freezing.
cooked Puy lentils the contents are loosened from the container
1 tsp pepper
salt and pepper sides. Transfer the contents to a pan and heat
over a low heat until piping hot. Leave to 1 tsp salt TO REHEAT FROM FROZEN
stand for 3 minutes before serving. Preheat the oven to 180°C/Gas Mark 4. Uncover
3 tbsp nutritional yeast
the ovenproof container and place on a baking
1 tsp apple cider vinegar sheet in the oven centre for 40-45 minutes or
P E R S E R V I N G until golden brown on top and piping hot.
Leave to stand for 3 minutes before serving.
2.7g 0.4g 0.07g 5.9g 21g 6g
P E R S E R V I N G
22.7g 4.1g 0.38g 20.9g 68.2g 11.5g
a s y
E
g
evA a n
There's no need for recipes to
be hard work – take it easy
with dishes that are quick,
simple and still fabulous
Just 10 ingredients
Storecupboard staples
Cook in under 30 minutes
Ju st 10 Beet Buddha bowl bites
re d ie nt s
By Anastasia Eden from kindearth.net
ingA
Makes 15-20 balls | Prep 10 mins | Cook 30 mins | Calories 341 (per 5 balls)
1 large beetroot 1 Grate the beetroot and sweet potato.

1 small sweet potato 2 Grind the sunflower seeds.
150g (generous 1 cup) 3 Finely chop the onion.
sunflower seeds, shelled 4 Crush the garlic clove.
ng
No dauntingdlo
50g (1⁄3 cup) hemp
5 Finely grate the ginger.
ients seeds, shelled
lists of ingreeeping
6 Finely chop the parsley.
1 small onion
here, we're kle!

7 Add a pinch of salt and pepper and mix all of the
1 large garlic clove
ingredients together in a bowl.
it simp 1 heaped tsp fresh
ginger, finely grated
9 Next, you will need to get the whole mixture to a
a small handful of fresh parsley
'squidgy' consistency. This enables you to roll them
2 heaped tsp ground coriander in your hands into balls (you can see my video
guide at kindearth.net to see how easy they are to
make). You can use a food processor or hand
blender to get the mixture to combine. If you use a
hand blender, just press it downwards and pulse a
few times throughout the mixture to get it to
combine. If you have a food processor, just process
between 10-30 seconds until it starts to squidge
(before it turns to purée). If you have Vitamix, use
the tamper tool to blend and press down for
10-20 seconds, with a little loosening and scraping
the mixture. Form the mixture into balls.
P E R S E R V I N G 10 Pop in the oven and bake for 30 minutes.
25.6g 2g 0.05g 6.7g 19.2g 13.9g 11 Serve hot immediately as part of a Buddha bowl, or
with rice. You can also leave to cool and enjoy over
the next few days.
Roasted pumpkin and plum salad
1 large pumpkin 1 Preheat the oven to 180°C/Gas Mark 4.

2 red onions 2 For the pumpkin, cut it in half lengthways to
1 garlic bulb scoop out the seeds and slice into 2.5cm (1in)
thick segments. Remove the skin if tough.
6 tbsp olive oil
Lemon and dill 1 tbsp cumin seeds

8 plums
3 Peel the onions, leaving the root end and cut
into quarters. Halve the garlic bulb widthways.
4 Arrange the pumpkin, garlic and onion on a
creamed tofu 1 tsp pumpkin seeds
100g (4 cups) rocket
lightly oiled tray (use 2 tbsp olive oil) and
season; drizzle over some more olive oil and
(arugula) sprinkle with cumin seeds.
By Jenya di Pierro, herbal medicine practitioner
and founder of Cloud Twelve wellness and 3 tbsp tahini 5 Place in the oven to roast for 30 minutes
lifestyle club (cloudtwelve.co.uk) 1 lemon – move the vegetables around once or twice
Serves 2-4 | Prep 5 mins | Cook 15 mins to ensure even cooking.
salt and black pepper
Calories 264 (per serving) 6 Halve the plums and remove the stones. Add
to the roasting vegetables, along with the
300g (1½ cups) firm tofu pumpkin seeds, and return the tray to the
juice of ½ a lemon oven for a further 10 minutes.
2 tbsp olive oil 7 For the dressing, combine the tahini, juice of
150g (2⁄3 cup) coconut yoghurt the lemon, 4 tbsp olive oil, and salt and
1 vegetable stock cube, dissolved in 2 tbsp water pepper to season. Mix with a fork and, if a little
stiff, add a few teaspoons of boiling water to
1 red onion, finely chopped
get the perfect drizzling consistency.
a bunch of dill
8 Remove the cooked vegetables from the oven
salt, to taste
and set aside the garlic bulb.
1 Sauté the onion with the olive oil until it turns translucent. 9 Scatter the rocket on a serving dish and place
2 Slice the tofu into your preferred shape and add to the pan the vegetables on it.
with the lemon juice, coconut yoghurt, vegetable stock 10 Squeeze the soft garlic from the bulb to
and dill. evenly place on the dish. Drizzle with the
3 Sauté for another 10 minutes. tahini dressing and any extra juices from the
4 Dress with freshly cut dill and serve with salad, a jacket roasting pan and add a few twists of pepper.
potato or brown rice.
P E R S E R V I N G
28.7g 4.1g 0.03g 21.9g 45.5g 7.7g

P E R S E R V I N G Total fat Saturates Salt Sugar Carbs Protein
22.6g 10.5g 0.08g 3.7g 10.4g 10.1g
Just 10 ingredients Krab cakes
By Moku Roots (mokuroots.com)
300g (2 cups) heart of palm, finely 1 If using a food processor, be careful

chopped or lightly blended not to over chop the hearts of palm
3 tsp Old Bay Seasoning until they’re mushy. You want texture!
lm
2 Mix all of the ingredients together
H" e a r t o f p a a pinch of salt

2 tbsp finely chopped onion
with your hand – except for the flour –
so it’s well mixed.
t h e t e x t u re to 2 tbsp finely chopped parsley

3 Scoop a small amount into a frying
pro vide s rab c ake s

240ml (1 cup) vegan aioli or pan with hot oil. If it doesn't stay
mayo of your choice together when cooked, add a quarter
make t he se kng bi te"

up to 45g (1⁄3 cup) flour of the flour to the mix and try again.
Keep adding flour until the mixture
stays together. When you have the
a sa t i s fy i
right consistency, form the mixture
into individual krab cakes and fry on
both sides.
4 Serve on a bed of salad, with vegan
mac and cheese, or just enjoy by itself!
P E R S E R V I N G
29g 0.2g 2.56g 0.5g 19.9g 4.5g

Samphire and porcini gnocchi
By Riverford (www.riverford.co.uk, @Riverford on social)
Serves 2 | Prep 5 mins | Cook 15 mins| Calories 456 (per serving)
400g (2¾ cups) vegan 1 Cook the gnocchi according to the

gnocchi packet instructions.
2 garlic cloves 2 Heat a generous knob of butter in a heavy
20g (¼ cup) dried frying pan. Peel and crush the garlic, or
porcini mushrooms leave chunky if you really enjoy garlic. Fry
the garlic on a low heat, make sure you
a large handful of samphire
don’t burn it; if it gets too hot and starts to
1 lemon brown, then add a touch of olive oil.
salted vegan butter, 3 Grate the porcini mushrooms into the
or olive oil pan, keeping on a low heat, and then fry
for 4 minutes.
4 Add the cooked, drained gnocchi to the
pan and turn the heat up. Fry for 4 minutes
until it’s golden brown.
5 Turn the heat down to a low-medium heat,
add the samphire and gently fry for a
further 1-2 minutes.
6 Finish with black pepper and a good
squeeze of lemon juice.
P E R S E R V I N G
8.5g 1g 0.59g 1.2g 78.4g 18.1g

Watermelon sashimi
By Riverford (www.riverford.co.uk, @Riverford on social)
Serves 4 | Prep 1 hr 10 mins | Cook 2 hrs 10 mins
1 mini watermelon, or 1 Preheat the oven to 190°C/Gas Mark 5. Peel the

½ a regular watermelon mini watermelon with a knife, then put it in a
200ml (scant 1 cup) soy roasting tray and cook in the oven for 2 hours,
sauce, or tamari turning every half an hour. We used a mini
watermelon – for a regular size watermelon, cut
2 tbsp tahini
it in half or roast for longer. Note, the seeds will
2 limes be bigger and there will be more of them.
2 tsp tomato purée (paste) 2 Make a marinade by blitzing the soy sauce,
sesame oil tahini, 2 tbsp lime juice, tomato purée, a glug
1 garlic clove of sesame oil and the garlic clove.
coriander (cilantro) 3 Remove the melon from the oven, cover in the
marinade and let it sit for 1 hour.
toasted sesame seeds
4 Preheat the oven to 190°C/Gas Mark 5. Return
sea salt
the melon to the oven for 5 minutes or so, until
the marinade has caramelised.
P E R S E R V I N G
5 Thinly slice the melon and brush a little more
marinade over the slices. Season and sprinkle 6.3g 1.1g 3.11g 36.2g 50.8g 8.4g
with coriander, toasted sesame seeds and sea
salt, and serve with a wedge of lime.
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Pulled BBQ jackfruit bao buns
By Trevennon Dakota from Hamlet's Bakery (www.hamletsbakery.co.uk)
Makes 18 | Prep 40 mins plus proving | Cook 1 hr 30 mins | Calories 175 (per bun)
FOR THE BAO BUNS 1 For the buns, tumble all the dry ingredients into a bowl,
500g (32⁄3 cups) ensuring the yeast and salt do not come into contact.
strong white 2 Add the oat milk and mix to a shaggy dough. Once
bread flour the dough comes together, tumble onto a floured
50g (¼ cup) caster work surface and knead for 10 minutes until a smooth
(superfine) sugar ball forms. Cover and allow it to double in size.
2 tsp baking powder 3 Meanwhile, prepare the slaw. Slice, grate or shred
your vegetables and tumble into a large bowl until
Chakalaka
½ tsp salt
fully combined. In a small dish, mix together the soy
10g packet of fast
sauce, rice wine vinegar, oil and sugar (if using),
action yeast
before drizzling the mixture over the veg. Cover and
150ml (2⁄3 cup) oat pop into the fridge until serving.
By Trevennon Dakota from Hamlet's Bakery
milk (or any plant- (www.hamletsbakery.co.uk)
4 Once the dough has proved, knock the air out on a Serves 4 | Prep 10 mins | Cook 15 mins
based milk)
floured surface. Divide into 18 equal pieces, rolling Calories 221 (per serving)
FOR THE JACKFRUIT between your palms to create tight balls. Roll each
400g (2¼ cups) ball out to an oval shape and brush with a little 2 tbsp vegetable oil ½ tsp cayenne pepper
young jackfruit in vegetable or olive oil. 1 large white onion, diced ½ tsp ground ginger
water, drained 2 pointed peppers, ½ tsp sea salt
5 Fold the pieces into a semi-circle and place on
1 banana shallot, individual squares of greaseproof (about 10x10cm sliced thinly ½ tsp chipotle chilli flakes
chopped (4x4in)). Brush the tops with a little more oil, cover 185g (1¼ cups) white 1 heaped tsp of vegan
1 tbsp vegan and allow to double in size, 30-45 minutes. cabbage, shredded bouillon/stock
bouillon/stock 6 For the filling, fry the shallot in 2-3 tbsp olive oil over 1 large carrot, grated 2 tsp lemon juice
250ml (1 cup) medium heat until softened, but not taking on colour, 2 fat garlic cloves, minced 1 tbsp tomato purée (paste)
hot water before adding the garlic and frying for a few minutes. 2 tsp curry powder 250ml (1 cup) boiling water
2 garlic cloves, 7 Add the bouillon or stock along with the hot water 1 tsp smoked paprika 400g (1½ cups) baked beans
chopped and drained jackfruit. Using a spoon or spatula, gently
1 tsp smoked paprika break the jackfruit apart into smaller pieces, about 1 In a large saucepan over medium heat, soften the onions
2.5cm (1in) thick. in the vegetable oil until they are translucent, but not
½ tsp Chinese 5-spice
8 Add the spices, salt and sweetcorn, and simmer for colouring, about 2-3 minutes.
½ sea salt flakes
15-20 minutes or until the stock reduces. Don’t let the 2 Add the peppers and cabbage to the pan, and cook for
¼ tsp ground ginger
stock completely evaporate – you need a little thick a further 2-3 minutes.
75g (½ cup) tinned stock left bubbling between the jackfruit pieces. Give 3 Tumble in the carrots and minced garlic and cook for a
sweetcorn the pan a good stir before removing from the heat. further 2 minutes.
FOR THE BBQ SAUCE 9 In another pan, combine the ketchup and sugar over 4 Scatter in the spices, salt and vegan bouillon. Stir to
125g (½ cup) low heat and stir continuously until the sugar dissolves combine and, once all of the vegetables are coated in
tomato ketchup and the sauce is smooth – don't let it boil. Remove the spices, deglaze the pan with the lemon juice.
125g (¾ cup) soft from the heat, cover and set to one side.
5 Dissolve the tomato purée in 250ml (1 cup) water from
dark brown sugar 10 To steam the bao buns, you can either use a bamboo a recently boiled kettle and add to the pan. Once
FOR THE SLAW steaming basket or simply place a colander over a simmering, add the baked beans (including the sauce)
pan of simmering water with a lid that’ll sit on top – it’s and simmer for a few minutes until the pan is bubbling,
1 carrot, grated
okay if part of the colander sticks up and over the pan but not a rolling boil.
75g (½ cup) red
and steam escapes, you may just need to add
cabbage, finely sliced 6 Serve with fresh parsley or kale.
2-3 minutes for steaming the buns. In batches, steam
4-5 spring onions the buns on their pieces of parchment, covered, for
(scallions), sliced thinly 12-15 minutes. Be mindful that the buns expand TIP This can be kept for up to 5 days refrigerated,
3 tbsp soy sauce considerably and you need to leave a good 5-7cm inside a sealed container.
2 tbsp rice (2-3in) between them.
wine vinegar 11 Once the buns have steamed, place them on a wire
1 tbsp sesame oil cooling rack to dry slightly. Tumble the BBQ sauce
into the jackfruit, and stir to combine over medium
1 tsp brown
heat until piping hot.
sugar (optional)
12 To serve, spoon a little of the slaw into the bao buns,
TO GARNISH
scoop a generous dollop of the BBQ jackfruit and P E R S E R V I N G
sesame seeds sprinkle with a few sesame seeds.
7.9g 1.5g 0.6g 15.5g 36.4g 6.9g
P E R S E R V I N G Total fat Saturates Salt Sugar Carbs Protein
2.1g 0.3g 0.42g 13.2g 35.3g 4.9g

Total fat Saturates Salt Sugar Carbs Protein VEGANFOODANDLIVING.COM 73
Storecupboard staples
Kale and ‘c hicken’ pasta

By Heura (heurafoods.com, @heurafoods)
180g pack of Heura® Mediterranean

chicken-style chunks or other vegan chicken pieces
100g (4 cups) kale
10-12 cherry tomatoes, halved
or 1 tin of chopped tomatoes
1 garlic clove, chopped
400g (4 cups) pasta
1 Cook the pasta according to packet instructions and set

aside for later.
2 Chop the kale and garlic.
3 Pour a splash of olive oil and half of the garlic in a pan
and brown the chicken chunks for 5 minutes. Remove
and set aside on a separate plate.
4 Heat some more oil in the pan, then add the kale and
the rest of the garlic. Mix well and keep stirring so that it
doesn’t stick to the pan.
5 When the kale is golden brown, lower the heat and add
the halved cherry tomatoes.
6 Add the chicken chunks back in to heat them up.
7 Finally, combine the pasta with the veggies and
chicken mix.
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P E R S E R V I N G
7.9g 1.2g 1.1g 2.8g 61.6g 29.9g

Yellow split pea dhal
Serves 6 | Prep 10 mins plus soaking | Cook 1 hr
2 tbsp coconut oil 1 Soak the split peas in water overnight, or
1 medium yellow for at least 1 hour if possible, then rinse
onion, diced thoroughly and drain the peas. Set aside.
5 garlic cloves, minced 2 In a large pot, heat the coconut oil over
1 tbsp fresh medium heat. Once heated, add in the
ginger, minced onions and sauté for 2-3 minutes, or until
turning translucent, but not browning.
1 tbsp cumin
Sweet potato wraps wit h

½ tbsp ground coriander 3 Next, add in the garlic and ginger, and
sauté for another 1-2 minutes. Add the
1 tsp turmeric
cumin, coriander, turmeric, cayenne and
½ tsp cayenne
3 tbsp tomato
purée (paste)
tomato purée. Cook for 1-2 minutes more,
stirring frequently.
4 Once the spices are fragrant, add the
tahini harissa dressing
400g (2 cups) yellow By Annabelle Randles from The Flexitarian (theflexitarian.co.uk)
coconut milk, stock/water (start with 1 litre
split peas, uncooked Serves 2 | Prep 10 mins | Cook 20 mins | Calories 589 (per serving)
(4 cups)), and split peas to the pot, mixing
1-1.2 litres (4-5 cups) well. Bring to a low boil, then cover with a 2 small sweet potatoes or 1 Preheat the oven to 200°C/Gas
vegetable stock lid and reduce the heat to a simmer. 200g pre-prepared frozen Mark 6.
(broth) or water 5 Cook for 50-60 minutes more, stirring sweet potato cubes 2 Peel the sweet potatoes and
120ml (½ cup) full-fat occasionally until the peas are cooked to 2 tbsp olive oil cut them into 5mm (¼in) thick
coconut milk your preference. If the dhal seems dry, mix 1 tsp ground cumin slices. Place in a bowl with the
2 tsp garam masala water in 60ml (¼ cup) at a time. olive oil, ground cumin, ground
1 tsp ground coriander
salt and pepper, to taste 6 When the peas are tender, mix in the coriander and paprika. Toss
½ tsp paprika
spinach, garam masala, salt and pepper. well until the sweet potatoes
60g (2 cups) fresh spinach 200g tin (1 cup) of chickpeas
Turn the heat off and cover the pot to let are coated all over. Spread on
TO GARNISH ½ a tomato a baking tray and cook for
the spinach wilt a little. Taste and adjust the
300-450g (2-3 cups) spices as needed, adding cayenne for ½ a yellow pepper 20 minutes until soft. Add the
cooked rice of choice more heat, garam masala for sweet spice, chickpeas to the tray for the
½ an avocado
coriander (cilantro) or salt to bring the other flavours out. last 5 minutes of cooking.
a small handful of baby
lime wedges 7 Serve the dhal with a side of basmati rice, spinach leaves, or one ball 3 Prepare the tahini dressing by
roti coriander, roti, or lime wedges. Store of frozen spinach whisking together the tahini,
leftovers in an airtight container in the salt
yoghurt, cumin, ground
fridge for up to 3-4 days. coriander, lemon juice, maple
FOR THE DRESSING
syrup, grated garlic clove,
1 tbsp tahini harissa paste, salt and water.
2 tbsp dairy-free yoghurt 4 Next, slice the tomato, pepper
½ tsp ground cumin and avocado.
½ tsp ground coriander 5 Remove the sweet potato from
2 tbsp lemon juice the oven when done. Mix in the
2 tsp maple syrup sliced tomato, pepper,
avocado and baby spinach
1 small grated garlic clove
leaves. Season with salt.
1 tsp harissa paste,
or more to taste 6 Divide the sweet potato mix
between four medium
¼ tsp salt
flatbreads or two large ones.
1 tbsp water Add some freshly chopped
TO SERVE coriander and some tahini
4 medium flatbreads or harissa dressing on top.
2 large ones Carefully fold each tortilla and
fresh coriander (cilantro) enjoy. Add more tahini harissa
dressing as needed.
10.2g 7.8g 0.01g 3.8g 49.2g 15.8g 21g 3g 0.56g 15g 90g 16g
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Mushroom shawarma
200g (2 cups) baby chestnut 1 Combine the spice mix in
mushrooms a bowl with 3 tbsp olive oil
2 flatbreads and mix well. Throw in the
mushrooms and toss until
3 tbsp olive or vegetable oil
well coated.
FOR THE SPICE MIX
2 Slide them on a skewer,
½ tsp turmeric and grill until soft and
1 tsp ground cumin golden, anywhere
1 tsp ground coriander between 5-10 minutes,
depending on the heat.
1 tsp paprika
Toast the flatbreads.
2 tsp salt
3 Now it’s time for the tasty
½ tsp cayenne build. Chuck in the lettuce,
½ tsp ground cinnamon mushrooms, onions and
1 tsp garlic granules jalapeños, then drizzle with
a bit of yoghurt – top with
TO SERVE
your favourite hot sauce
iceberg lettuce leaves, sliced too if you can handle it.
1 small red onion, thinly sliced
pickled jalapeños
100ml (scant ½ cup) vegan yoghurt
P E R S E R V I N G
26.3g 3.9g 1.43g 5.5g 35.9g 9g

Mushroom tacos Under 30 minutes
Serves 2 | Prep 15 mins plus marinating | Cook 15 mins
300g (3 cups) chestnut closed 1 tsp smoked paprika

cup mushrooms, quartered garlic
1 watermelon salt
radishes, super thinly sliced juice of 1 lime
small flour or corn tacos olive oil
FOR THE PICKLE smashed avocado
60ml (¼ cup) white vinegar FOR THE SALSA
60ml (¼ cup) water 2 bell peppers
½ tsp sea salt 2 red onions
1½ tsp sugar 4 tomatoes
1 tsp peppercorns 1 chilli
FOR THE MARINADE 1 lime
1 tsp chipotle paste 1 tbsp olive oil
1 tsp cumin a handful of chopped
1 tsp ground coriander coriander (cilantro)
1 Grill the peppers, onions, chilli and tomatoes. Turn the

veggies every 3-5 minutes until you’ve achieved a lovely
little char on the veg.
Thai pea and mushroom larb
2 Roughly peel as you want to keep a little bit of the charred
goodness. Chop and combine. Squeeze in the juice of a
lime, mix in 1 tbsp olive oil and, finally, mix in the coriander.
wit h toasted rice
By Yes Peas!, run by the British Growers Association (britishgrowers.org)
3 Combine the marinade ingredients and stir well. Poor the
marinade into a zip-lock bag, then cast in the mushrooms,
zip and shake so that the mushrooms are well covered. 1 tbsp jasmine rice 1 In a dry wok or frying pan, toast
Leave in the fridge while you prepare the watermelon. 2 tbsp vegetable oil the rice grains over a medium
4 For the pickled watermelon rinds, peel the watermelon and 300g (3 cups) shiitake heat, stirring continuously until
take out the red flesh. You only want the rind (no skin). Thinly mushrooms, sliced golden brown and fragrant, which
slice the rinds and set up for the pickle. will take around 6-8 minutes.
2 shallots, peeled and diced
5 Combine the pickling ingredients in a small saucepan Grind the rice to a coarse powder
3cm (1¼in) piece of ginger, in a pestle and mortar.
and bring to a gentle boil, stirring occasionally. Take it off the peeled and finely grated
heat, then add the rinds and leave to cool. 2 Place the wok or frying pan back
2 garlic cloves, crushed
6 Cook the marinated mushrooms until soft. on the heat. Add the oil and fry
1 tbsp sweet chilli sauce the mushrooms until slightly
7 Now build that taco. Add the mushrooms, salsa, pickled 2 red chillies, chopped browned, then add the shallots,
watermelon and a couple of super thin slices of radish to the ginger and garlic and stir-fry for a
½ tbsp light soy sauce
taco and serve. further 2 minutes. Add half the
300g (2¼ cups) frozen peas
rice powder, sweet chilli sauce,
4 spring onions
chillies, soy sauce, peas, half the
s ty ta c o s a r e q u i c k to (scallions), chopped
spring onions, coriander and mint
"T he se ta
a handful of roughly chopped leaves, and lime juice. Season
u r.
coriander (cilantro)
v o
with a little more lime juice and
u r s t i n g w i t h f la a handful of roughly soy if necessary. Cook for a
make and b
chopped mint further minute.
e lo n , m u s h r o o m a n d juice of 1 lime 3 Put the pea and mushroom larb in
Wate r m "
TO SERVE Little Gem lettuce leaves. Top with
extra chilli, coriander leaves, the
i f u ll y
Little Gem lettuce leaves
m b i n e b e a u t remaining rice powder and
rad i s h c o
sliced red chilli
spring onions and serve with
coriander leaves some steamed jasmine rice.
jasmine rice
19.5g 3.4g 0.97g 20.1g 72.8g 13.1g 7.3g 1.4g 0.16g 5.3g 23.5g 6.7g
Sweet potato black bean quesadillas
Makes 12 | Prep 10 mins | Cook 10 mins | Calories 155 (per serving)
12-14 corn tortillas 1 Remove the sweet potato skins and add the orange
390g (2½ cups) sweet flesh to a mixing bowl. Add garlic powder and salt,
potatoes, baked to taste, then mash together with a fork. Once the
or steamed sweet potato is mashed to your preference, mix in
the cooked black beans. Set aside.
215g (1¼ cups) cooked
black beans 2 Make sure the cheese is shredded, then preheat a
cast-iron frying pan (skillet) to medium. Add a
1 tsp garlic powder
tortilla to the pan and cook for 30-40 seconds on
salt, to taste the first side.
170g (1¾ cups) vegan 3 Flip the tortilla, then add a handful of grated vegan
mozzarella, shredded mozzarella and a spoonful of the sweet potato and
TO SERVE (OPTIONAL) black bean mixture to one half of the tortilla. Fold the
vegan guacamole other half over to make a half-moon shape.
salsa fresca 4 Cook on both sides until the cheese is melted and
the outsides are crispy with brown spots. Continue
vegan Mexican crema
this process until there is no more sweet potato and
bean mixture or cheese left. Serve with your choice
of the optional sauces.
P E R S E R V I N G
3.9g 1.2g 0.17g 1.6g 26.1g 4.1g

Feed your gut salad

By Jenya di Pierro, herbal medicine practitioner
and founder of Cloud Twelve wellness
and lifestyle club (cloudtwelve.co.uk)
Serves 2 | Prep 5 mins | Cook none
FOR THE SALAD 1 chilli (optional)

2 carrots FOR THE DRESSING
1 apple 2 tbsp olive oil
1 red or yellow pepper 2 tbsp lemon juice
2 small radishes 1 tbsp maple syrup
1 tbsp sauerkraut 1 tbsp balsamic vinegar
1 Grate the carrot and apple, chop the radishes, pepper and
chilli and combine with the sauerkraut.
2 Add the dressing and enjoy with a side of cauliflower
mash for extra gut benefits.
P E R S E R V I N G
14.5g 2.1g 0.08g 24g 33.5g 1.6g

Spring rolls wit h peanut sauce
By Elizabeth Emery from Vancouver With Love (vancouverwithlove.com)
Makes 8 rolls | Prep 20 mins | Cook 10 mins | Calories 160 (per roll)
FOR THE ROLLS 8 rice paper wrappers 1 Prepare all the vegetables and wrapper onto a chopping board
240g pack (1½ cups) of FOR THE PEANUT SAUCE tempeh as described. and fill one half with carrot,
tempeh (or tofu – see tip), 2 Add all the dipping sauce cabbage, pepper, cucumber,
2 tbsp peanut butter
sliced into thin strips ingredients to a small bowl and stir collards and tempeh.
½ tbsp Bragg's or soy sauce
2 tbsp unflavoured cooking oil, to combine. Set aside. 5 Fold up the bottom of the rice
1 tbsp unflavoured oil wrapper, then fold each side over
such as avocado or sesame 3 On a medium heat, sauté the
1 tbsp water tempeh in oil until golden on all the ingredients tightly.
salt, to taste
sides, about 10 minutes. Season to 6 Serve all the rolls on a large platter
1 carrot (medium), shredded
taste with salt and set aside. with the dipping sauce.
50g (¾ cup) shredded cabbage
4 Pour warm water onto a dinner
½ a red pepper, sliced plate and submerge your first rice TIP If using tofu instead of tempeh,
into strips wrapper in it. After 5 seconds, flip there is no need to cook it. Raw tofu
10cm (4in) piece of cucumber, it over to dip the other side in works fine in spring rolls.
sliced into strips water, then remove. Place the rice
30g (1 cup) shredded collard
greens or spinach
P E R S E R V I N G
10.5g 1.8g 0.15g 1.6g 10.7g 7.8g

Under 30 minutes
Oumph! Kebab Döner Style with

spicy tomato sauce and garlic yoghurt drizzle
By Oumph! (oumph.uk)
1 pack of Oumph! Kebab FOR THE SPICY TOMATO SAUCE 1 Start with the sauces. For the added. Stir for 2-3 minutes. Add
Döner Style (280g) 2 normal size tomatoes, spicy tomato sauce, place all the the water and fry until the water
3 tbsp water roughly chopped ingredients, except the salt and has evaporated.
vinegar, in a bowl. Mix with a 4 Toast the pita breads in a toaster
4 large pita breads 4 tbsp vegetable oil
hand mixer for 11-20 seconds. or warm them in the oven. Fill
your favourite kebab veggies, 1-2 tsp chilli flakes Add a pinch of salt and about the pita breads with Oumph!
such as; sliced onions, iceberg ½ a garlic clove, minced 1-2 tsp vinegar, to taste. Kebab Döner Style and veggies
lettuce, sliced cucumber,
salt and white wine 2 For the garlic yoghurt drizzle, and top with the spicy tomato
shredded red cabbage, sliced
vinegar, to taste mix the yoghurt, garlic, oil and sauce and garlic yoghurt drizzle.
chillies and/or pickled chillies
FOR THE GARLIC YOGHURT cumin in a bowl and add a little 5 Serve with or without fries – the
salt and a squeeze of lemon. choice is yours!
200ml (scant 1 cup)
plant-based yoghurt 3 Fry the Oumph! Kebab Döner
Style (it can be defrosted or
2-3 tbsp vegetable oil
straight from the freezer) in a hot
1 tsp ground cumin frying pan – but with no fat
½ a garlic clove, minced
freshly squeezed lemon P E R S E R V I N G
juice and salt, to taste
26.2g 4.7g 1.55g 5g 39.5g 18.7g
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One Pot:
Three Ways Take one basic dish that's quick
and easy to make – and use it to create
three fabulously tasty meals
The extract on pages 82-84
is taken from One Pot: Three
Ways: Save time with vibrant,
versatile vegan recipes by
Rachel Ama, published by
Yellow Kite. (RRP £22.)
Cajun beer-battered oyster mushrooms with tartare sauce
This is inspired by my time in New Orleans, where I tucked into a lot of different Cajun-spiced fried foods. Your mind will be
blown by the succulent texture of the mushrooms in their crisp flavoured batter. This is a top recipe for epic street food made at
home. If you like, you can switch up the spices or keep it simply beer-battered. First up, I’ve served the mushrooms with crisp
Garlicky Crushed New Potatoes topped with fresh herbs and a dollop of tangy tartare sauce. You can refresh your leftovers in an
American-style ‘Chicken’ Pickle Sandwich with gherkins, tartare sauce and lettuce in a soft burger bun. For something speedy,
pop these fried mushrooms into warm tortillas to create Cajun Tacos with Pickled Red Onion and Tartare Sauce.
By Rachel Ama
FOR THE MUSHROOMS FOR THE TARTARE SAUCE 1 For the tartare sauce, mix all the 4 Whisk the cold beer or soda water
150g (1¼ cups) plain 100g (scant ½ cup) ingredients in a bowl, then set aside. into the seasoned flour mixture to
(all-purpose) flour vegan mayonnaise 2 For the mushrooms, mix the plain make a batter. Working quickly, take a
½ tsp baking powder 2 tbsp capers, finely chopped flour, baking powder and all the piece of oyster mushroom and dip it
seasonings together in a large bowl. in the cornflour. Shake off any excess,
2 tsp sweet paprika 1 garlic clove, minced
Place the cornflour in a separate bowl then dip it in the beer batter before
½ tsp cayenne pepper freshly ground black pepper carefully transferring it to the hot oil.
or on a large plate, and place the
1 tsp ground white pepper a handful of flat-leaf parsley Working in batches, cook the
mushroom pieces in a third bowl.
1 tsp ground cumin FOR THE GARLIC POTATOES
battered mushrooms for 3-4 minutes,
3 Pour a 2cm (1in) depth of oil into a
1 tsp dried oregano 200g (11⁄ cups) new potatoes or until each piece is golden and
3 deep frying pan or wok and place
crisp. Once cooked, drain the
½ tsp dried thyme 3 tbsp olive oil over a high heat until it registers
mushrooms on a wire rack or a plate
1 tsp garlic powder 180°C/356°F on a thermometer.
2 garlic cloves, sliced lined with kitchen paper. Season with
2 tsp salt, plus extra to serve Alternatively, test the temperature by
TO SERVE salt and squeeze over a little lemon.
dipping the end of a wooden spoon
50g (scant ½ cup) a handful of flat-leaf parsley The mushrooms are ready to be
in it – if it’s hot enough for frying, the
cornflour (cornstarch) served with the potatoes below, used
1 spring onion (scallion), oil should bubble around it. Be
300g (3 cups) oyster in the recipes on pages 83-84, or will
finely chopped careful not to overheat the oil or it will
mushrooms, torn into keep in the fridge for 3 days.
sea salt and freshly begin to smoke.
bite-size pieces
ground black pepper
sunflower or olive oil, to fry P E R S E R V I N G
320ml (1 ⁄3 cups) vegan cold
1
14.5g 0.9g 1.49g 1.4g 49.3g 8g
lager (or soda water)
lemon wedges, to serve
Garlicky crushed
new potatoes
By Rachel Ama

1 Preheat the oven to 200°C/Gas Mark 6. Place a pan of
water over high heat and bring to the boil. Add the
potatoes and cook for 15 minutes until tender, then drain.
2 Lightly grease a baking sheet with a little of the oil, then
lay out the potatoes in a single layer. Use a fork to carefully
crush and flatten each potato while keeping it in one
piece. Scatter over the garlic, drizzle with the remaining oil
and season with salt and pepper. Roast for 20-25 minutes
until golden brown.
3 Remove the potatoes from the oven, turn up the heat and
quickly place the battered mushrooms on a wire rack over
a baking tray and bake for 5 minutes, or until warmed
through and crispy.
4 Serve the mushrooms with the new potatoes, a spoonful
of tartare sauce, a squeeze of fresh lemon juice, and a
sprinkling of fresh parsley and spring onion.
P E R S E R V I N G
35.7g 4g 1.62g 2.9g 67.2g 10.3g


American-style ‘chicken’ Cajun tacos with pickled

pickle sandwich red onion and tartare sauce
By Rachel Ama By Rachel Ama
Serves 2 | Prep 5 mins | Cook 5 mins Serves 2 | Prep 10 mins | Cook 5 mins
Calories 654 (per serving) Calories 855 (per serving)
2 portions of Cajun 1 Preheat the oven to 240°C/Gas 2 portions of Cajun 1 Preheat the oven to 240°C/Gas
Beer-battered Mark 9. Beer-battered Oyster Mark 9.
Oyster Mushrooms 2 Place the battered mushrooms Mushrooms (see page 83) 2 Meanwhile, make the pickled
(see page 83) on a wire rack over a baking 4 tortilla wraps onion. Place the sliced red onion in
2 portions of Tartare tray and bake for 5 minutes. 1 avocado, peeled, a bowl and pour over the vinegar.
Sauce (see page 83) Check to see if they’re warmed stoned and sliced Add the salt, stir to combine, then
2 vegan brioche burger through and crispy. If not, a handful of lettuce leaves set aside for at least 10 minutes.
buns, sliced in half return them to the oven for 3 Place the battered mushrooms on
a handful of fresh
2 gherkins, sliced another few minutes. a wire rack over a baking tray and
coriander (cilantro)
2 tbsp sriracha or your 3 To build your sandwich, 2 portions of Tartare bake for 5 minutes. Check to see if
favourite hot sauce spread the tartare sauce on Sauce (see page 83) they’re warmed through and crispy.
a handful of lettuce, shredded the bottom half of the brioche If not, return them to the oven for
4 tbsp sriracha or your
bun. Pile on the mushrooms, another few minutes.
favourite hot sauce
then top with the gherkins, 4 Warm the tortillas in a frying pan
hot sauce and lettuce. FOR THE PICKLED ONION
over a medium heat for 2 minutes
Serve immediately. 1 red onion, finely sliced on each side.
1 tbsp apple cider vinegar
5 To assemble the tacos, place each
1 tsp sea salt wrap on a plate and pile the
battered mushrooms on them. Top
with the avocado, lettuce and
coriander, then drizzle over some
tartare sauce and sriracha. Fold the
wraps over and serve.
21.5g 4.9g 2.48g 12g 96.7g 13.1g 40.2g 6g 2.49g 6.5g 105.9g 14.8g
LINDA
0F&$571(<ȩ6
FAMILY
)$9285,7(6
Feed your family and friends a
selection of their favourite meals,
created for you by the McCartneys

taken from Linda McCartney's
Family Kitchen: Over 90
Plant-Based Recipes to Save
the Planet and Nourish the
Soul by Linda, Paul, Mary and
Stella McCartney, published
by Seven Dials. (RRP £26.)
AUBERGINE AND TOMATO BAKE
This really is a feast – layers of succulent aubergine and tangy Kalamata olive
and tomato sauce, all topped with vegan mozzarella and crunchy pine nuts. Mouthwatering.
Any leftovers keep well for a couple of days and can be reheated for a quick lunch.
By Linda, Paul, Mary and Stella McCartney
Serves 4 | Prep 20 mins | Cook 1 hr 20 mins | Calories 571 (per serving)
100ml (scant ½ cup) olive oil, 1 Preheat the oven to 180°C/Gas Mark 4. Lightly heat. Working in batches so as not to
plus extra to grease grease a medium-size baking dish with oil. overcrowd the pan, fry the floured aubergine
1 medium onion, peeled, finely chopped 2 Put 2 tbsp of the oil into a large pan with a lid slices for 3-4 minutes on each side until
2 garlic cloves, peeled and crushed and place over medium-high heat. Add the golden. Continue until all are fried, adding
more oil as needed.
2 x 400g tins (31⁄3 cups) of onion and cook gently for 8-10 minutes until
chopped tomatoes softened. Add the garlic, tomatoes, tomato 4 Cover the base of the greased baking dish
purée, olives, herbs, vinegar, 1 tsp salt and with a thin layer of the tomato sauce, then
140g (½ cup) tomato purée (paste)
¼ tsp pepper, then bring to a gentle simmer. add a layer of aubergine and continue
80g (2⁄3 cup) Kalamata olives,
Cover with a lid and cook over a low heat for layering until you have used up all of the
roughly chopped
30 minutes, stirring now and again, until ingredients. Mix the grated mozzarella with
2 tbsp roughly chopped slightly reduced. Taste and adjust the the pine nuts and scatter over the top of the
fresh oregano leaves seasoning if necessary. dish. Season with a little salt and pepper and
2 tbsp roughly chopped 3 Meanwhile, place the flour in a wide shallow bake for 30-40 minutes until the top is golden
fresh basil leaves bowl and season generously with salt and brown and bubbling. Serve immediately.
1 tbsp balsamic vinegar pepper. Coat each slice of aubergine in the
60g (½ cup) plain (all-purpose) or seasoned flour and set aside. Put another
white spelt flour 2 tbsp of the olive oil into a large non-stick
2 aubergines (eggplants), trimmed, cut frying pan and place over a medium-high
lengthways into 5mm (¼in) thick slices
P E R S E R V I N G
200g (2 cups) vegan mozzarella, grated
2 tbsp pine nuts 42.3g 4.8g 0.45g 15.3g 67.7g 9.1g
sea salt and freshly ground black pepper Total fat Saturates Salt Sugar Carbs Protein
GINGERBREAD
CAKE
120g (½ cup) dairy-free butter, 1 tsp ground cinnamon

plus extra to grease 1 tsp ground ginger
1 tbsp milled flaxseeds ¼ tsp ground nutmeg
3 tbsp warm water 120ml (½ cup) unsweetened
120g (2⁄3 cup) unrefined or plant-based milk of choice
caster (superfine) sugar 2 tbsp blackstrap molasses
225g (1¾ cups) white spelt, or treacle
plain white flour or gluten-free TO SERVE
flour, sifted
maple syrup
1 tsp baking powder
dairy-free yoghurt or cream
DEEP DISH PIE 1 tsp bicarbonate of soda
1 Preheat the oven to 180°C/Gas Mark 4. Grease an

18cm (7in) round cake tin with dairy-free butter and line
Serves 4-6 | Prep 20 mins | Cook 1 hr | Calories 570 (per serving)
with baking paper.
2 tbsp olive oil 1 Put the oil into a large non-stick frying pan and 2 Put the flaxseeds and warm water in a bowl and set aside.
1 large onion, peeled place over medium-high heat. Add the onion 3 In a large bowl, cream together the dairy-free butter
and chopped and mushrooms and sauté for 12-15 minutes and sugar with an electric whisk until light and fluffy.
250g (2½ cups) button until the mushroom juices have been released Fold in the flaxseed mixture, flour, baking powder,
mushrooms, thinly sliced and have evaporated, so the pan is mostly dry bicarbonate of soda, cinnamon, ginger, nutmeg and
and the mushrooms are golden. milk until smooth. Gently heat the molasses or treacle
3 garlic cloves, peeled
and finely chopped 2 Add the garlic and cook for another 3 minutes until runny, then fold into the batter.
until aromatic. 4 Transfer the batter to the cake tin and bake for
1 tbsp white spelt or plain
(all-purpose) flour 3 Mix in the flour and cook for 3 minutes, stirring 25-30 minutes, until a skewer inserted into the centre
frequently. Add the vegan meatballs/burgers, comes out clean. Remove and leave to cool for
480g (31⁄3 cups) Linda
thyme and stock and bring to the boil. Reduce 10 minutes, then turn out onto a wire rack to cool
McCartney meatballs (or
the heat and simmer for 5 minutes until the completely. Serve with a drizzle of maple syrup and
burgers), roughly chopped,
sauce is thickened. Stir in the mustard, soy dairy-free yoghurt or cream.
or others of your choice
sauce and balsamic vinegar and cook for
1 tsp fresh thyme,
another 3 minutes. Season to taste.
leaves only
4 Preheat the oven to 220°C/Gas Mark 7. Turn a
250ml (1 cup) vegetable
23cm (9in) pie dish upside down and place it
stock (broth)
on top of the rolled-out sheet of puff pastry.
2 tsp wholegrain mustard
5 Cut around the perimeter of the dish, leaving
1 tbsp soy sauce or tamari
an extra centimetre of pastry overlapping. Turn
1 tbsp balsamic vinegar the dish right side up and tip in the pie
320g vegan puff mixture. Dampen the rim of the dish with a
pastry sheet little water, then carefully place the puff pastry
plant-based milk of your lid on top and crimp the edges into place.
choice, to brush over 6 If you like, you can use the leftover pastry to
sea salt and freshly create cut-outs for the top of the pie – leaves,
ground black pepper letters or whatever you like. Brush the pastry
gently with a little plant-based milk and make
a hole in the centre of the pastry for the steam
to escape while the pie is cooking.
7 Bake in the oven for 10 minutes, then reduce
the heat to 200°C/Gas Mark 6 and cook for
15-20 minutes more until the pastry is deeply
golden and crisp. Serve immediately.
33.3g 7g 0.43g 3.1g 38g 28.6g 15.5g 3.7g 0.23g 23.8g 52.7g 5.4g
taken from The Complete
Vegetable Cookbook: A
Seasonal, Zero-waste Guide to
Cooking with Vegetables by
James Strawbridge, published
by DK. (RRP £25.) This book
contains non-vegan recipes.
THERE ' S
NOTHING
VEGETABLES
CAN ' T DO!
You’ll be amazed at the textures and
flavours you can create with veg...
GLAZED SWEDE HAM WITH MUSTARD AND CLOVES

Boiling and then roasting a swede whole like a ham is great fun
and really suits its meaty texture. The intense flavour of this root works
well with my sweet mustard glaze, while scoring the swede with a diamond
pattern and studding it with cloves infuses the heart of the vegetable
with a rich spiced aroma. Serve with a tart relish, acidic pickles,
and vegan cheese for a twist on a ploughman’s.
By James Strawbridge
Serves 4 | Prep 15 mins | Cook 1 hr | Calories 108 (per serving)
1 swede (rutabaga), peeled 1 In a large stock pot, cover the swede with water and add in
1 carrot, roughly chopped all the other ingredients except the cloves. Bring to the boil
1 celery stick, roughly chopped and simmer for 35-40 minutes.
½ an onion, roughly chopped 2 When you can insert a skewer easily into the heart of the
swede, carefully remove it from the pot and keep the spiced
1 tsp cider vinegar
liquid for use in a vegetable stock.
2 bay leaves
3 Using a sharp knife, score the top of the swede with a
1 tsp mustard seeds
diamond criss-cross pattern 5-10mm (¼-½in) deep, then
1 cardamom pod insert a clove at each intersection.
1 star anise 4 For the glaze, heat the orange juice, maple syrup, mustards
½ tsp black peppercorns and salt in a small pan. Reduce for 5-10 minutes until the
½ tsp sea salt mixture is thick and sticky, then brush onto the swede.
1 tbsp cloves 5 Preheat the oven to 200°C/Gas Mark 6. Place the glazed
FOR THE GLAZE swede on a baking tray and roast for 15-20 minutes, basting
50ml (scant ¼ cup) orange juice
again halfway through the cooking time.
2 tbsp maple syrup 6 When the swede is sticky and golden, remove from the oven
and allow to cool slightly. Carve into thin slices and serve
1 tsp Dijon mustard
with relish, cheese, and pickles of your choice.
1 tsp wholegrain mustard
½ tsp sea salt
P E R S E R V I N G
1.5g 0.1g 0.54g 16g 24.4g 2.2g

MERGUEZ PARSNIP SAUSAGES
The bulk of the filling in these sausages is grated
parsnip, which means they can handle competing
spices and plenty of vibrant roasted pepper. The
LEEK AND CIDER TERRINE parsnip grounds the other piquant ingredients and has
a meaty texture that makes this a really lovely vegan
Terrines are regarded as pretty old-fashioned and banger. Ideally, this recipe requires some technical
I wanted to cook one that felt up-to-date. The gently equipment to fill the casings. You can try pushing the
cooked leeks provide bite and counter the cider jelly’s filling through a funnel into the casings, although it is
soft texture. The result is a spreadable terrine with much harder than using a machine.
anise and apple notes, delicate allium pungency,
By James Strawbridge
and a citrus aroma – a perfect recipe for early- Serves 2 | Prep 20 mins plus marinating | Cook 25 mins
season leeks that are still sweet and tender. Try Calories 416 (per serving)
served on toasted sourdough with a bitter radicchio
salad, lemon oil, sprouted seeds and tarragon. 1m (3¼ft) vegan 1 Combine the sausage filling ingredients
sausage casing in a large bowl and mix well, then leave
By James Strawbridge to marinate for 1-2 hours while you
1 tbsp olive oil
Serves 4 | Prep 10 mins plus setting | Cook 25 mins prepare the sausage-making kit.
FOR THE FILLING
500g (4½ cups) 2 Soak the casing in cold water for
100g (1⁄3 cup) 1 Melt the butter in a saucepan over a grated parsnip 5 minutes. If using a sausage-making
vegan butter low heat and add all of the sliced machine, load the wet casing onto the
1 roasted red pepper,
2 leeks, sliced into leeks. Make sure they cover the entire spout and mince the filling mixture at
finely chopped
1cm (½in) coins bottom of the pan, then add 100ml 8mm (¾in). Alternatively, blitz the
4 garlic cloves, grated
(scant ½ cup) of the cider and the sausage filling in a food processor until
600ml (2½ cups) vegan 1 shallot, finely diced
stock. Cover with a disc of baking you have a coarse texture.
cider
parchment to act as a cartouche and 50g (½ cup) breadcrumbs 3 Preheat the oven to 200°C/Gas Mark 6.
200ml (scant 1 cup)
reduce the heat. Poach the leeks for 1 tbsp vegan roasted red Steadily fill the sausage casing using
vegetable stock (broth)
20-25 minutes until soft and tender pepper pesto either the machine or by manually
2 tbsp roughly – avoid caramelising them. pushing the mixture through a funnel,
1 tbsp harissa paste
chopped tarragon pausing halfway along to allow a small
2 Meanwhile, heat the remaining cider 2 tsp smoked paprika
1 tbsp wholegrain mustard in a pan with the tarragon, mustard, gap. Twist the sausage at the halfway
2 tsp dried thyme
1 tbsp finely grated orange zest, and salt until it boils, point to make two long coils. Tie the
(preferably wild)
orange zest stirring occasionally. Remove from the ends of the sausage casings with string
1 tsp cumin seeds and cut to make two separate sausages,
1 tsp sea salt heat and stir in the gelatine until it
dissolves. Allow to cool for no longer 1 tsp fennel seeds then hold the coils in place with a skewer
4g sachet of
than 5-10 minutes. ½ tsp chilli flakes for cooking.
vegetarian gelatine
3 Next, neatly arrange the poached ½ tsp smoked sea salt 4 Place the sausage coils in a roasting tin,
leeks in two layers in a lined terrine brush with olive oil, then roast in the
mould. Pour over the cider jelly liquid, oven for 20-25 minutes until golden
leave for 1-2 hours at room brown. Try serving with pickled chillies,
temperature to set, then serve. harissa vegan mayo, and French fries.
18.1g 4.5g 0.57g 19.1g 25.5g 2g 12.4g 1.6g 0.8g 15.5g 72.1g 8.7g
Relax and unwind
Something for
the weekend
Fill your free days with good company
and indulgent, great-tasting meals
PHOTO © RASMUS BUNDGAARD
Weekend R EC I PE S
Toasted pecan
PHOTO © HILARY MCMULLEN
and quinoa fritters
By Michelle Babb
200g (1 cup) quinoa 1 Preheat the oven to 180°C/

100g (½ cup) dried Gas Mark 4.
black lentils 2 Rinse the quinoa and put it
2 litres (2¼ cups) vegetable in a large saucepan. Add
stock (broth) the lentils and veg stock
and bring to a boil. Reduce
100g (1 cup) pecans
the heat to low, cover and
1 tsp dried sage cook for 20 minutes until
1 tsp dried thyme the liquid is absorbed.
2 small carrots, grated Remove the lid and fluff
with a fork.
1 small courgette
(zucchini), grated 3 Spread the pecans on a
baking sheet and place in
55g (½ cup) sun-dried
the oven until lightly
tomatoes packed in olive oil
toasted, 5-7 minutes.
½ tsp sea salt Remove from the oven and
30-70g (¼-½ cup) transfer to a food processor
gluten-free plain or to a cutting board if you
(all-purpose) flour want to hand chop. Finely
1 tbsp avocado oil chop the pecans while
adding the sage and
thyme. Set aside.
4 In a large bowl, combine
500ml (2 cups) of the
cooked quinoa-lentil
mixture with the pecans.
Add the carrots and
courgette. Chop the
sun-dried tomatoes and
add to the mixture. Sprinkle
in the salt and mix until well
combined. Add the flour
gradually until the mixture
holds together enough to
form small patties.
5 In a large frying pan (skillet)
over medium-high heat,
heat the avocado oil. Drop
the formed quinoa patties
into the pan and cook for
about 2 minutes, then flip
and cook for another
2 minutes until the patties
are lightly browned and
crispy. Remove from the
pan and serve warm.
The recipes on pages

92-94 are taken from
Mastering Mindful Eating
P E R S E R V I N G
by Michelle Babb,
published by Sasquatch 7.6g 0.8g 0.18g 3.8g 25.3g 7g
Books. (RRP £20.)
Moroccan chickpea burgers

By Michelle Babb
2 tbsp avocado oil, divided 1 In a large frying pan (skillet) over 3 Form the mixture into four patties,
1 small yellow onion, diced medium heat, heat 2 tsp avocado about 2cm (¾in) thick. Refrigerate
oil. Add the onions and sauté for the patties for at least 20 minutes.
8 shiitake mushrooms, sliced
about 3 minutes, until they start to 4 Clean and dry the large frying pan
1 tsp sea salt, divided soften. Add the mushrooms and (skillet) and place over medium-
2 garlic cloves, minced ½ tsp salt and sauté for another high heat. Heat the remaining
3 medium carrots, shredded 2 minutes. Mix in the garlic and oil. Place the patties in the pan and
carrots and sauté for another fry them for 3-4 minutes per side
425g tin (1¾ cups) of chickpeas, drained
3-4 minutes, stirring occasionally. until the patties begin to brown
2 tsp ground cumin Transfer the mixture to a food and crisp. Remove from the
1 tsp minced peeled ginger processor or blender. heat and transfer to your
1 tsp sweet paprika 2 Add the chickpeas, the remaining favourite gluten-free bun or
¾ tsp ground cinnamon ½ tsp salt, and the cumin, ginger, use a lettuce wrap.
paprika, cinnamon and nutmeg to
½ tsp ground nutmeg
the food processor and pulse a few
35g (¼ cup) gluten-free plain times until everything is combined,
(all-purpose) flour but still chunky. Transfer the
mixture to a large mixing bowl and
stir in the flour.
P E R S E R V I N G
8.6g 1g 0.73g 3.2g 50.9g 7.4g

Weekend R EC I PE S
Cashew cookie bars

By Michelle Babb
Makes 8 bars | Prep 10 mins plus chilling | Cook 2 mins
Calories 361 (per bar)
260g (2 cups) 1 Put the cashews, cinnamon

raw cashews and salt into a food
2 tsp ground cinnamon processor. Process until the
nuts are finely ground, about
1
⁄8 tsp sea salt
1 minute. Add the dates and
8 Medjool dates, pitted process again until well
3 tbsp dried cherries combined; the mixture
1 tsp coconut oil should have a thick, sticky
consistency. Pulse in the
100g bar (2⁄3 cup) of
dried cherries. Check to see
dark vegan chocolate
if you can form a ball by
(73% cacao or higher)
rolling some of the mixture in
your hands. If it falls apart
easily, add more dates.
2 Grease a 20cm (8in) square
baking dish with the coconut
oil. Transfer the mixture into
the baking dish and gently
press it into place. Melt the
chocolate in a ramekin in the
microwave or use a double
boiler on the stovetop over
low heat. Drizzle it over the
cashew mixture in the baking
dish. Spread evenly with a
spatula, covering the entire
cookie mixture.
3 Refrigerate for at least 1 hour
and then cut into 7.5x2.5cm
(3x1in) bars. Keep leftovers
refrigerated. They’ll stay
good in the refrigerator for
about a week.
P E R S E R V I N G
20.9g 6.6g 0.04g 23g 37.1g 7.7g

PHOTO © RASMUS BUNDGAARD
Toad in the hole Like Chicken bites with oven roasted
By Crackd – The No-Egg Egg (www.crackd.com)
root veggies and cold herb sauce
Serves 4 | Prep 5 mins | Cook 30 mins By LikeMeat (likemeat.com/uk)
Calories 353 (per serving) Serves 2 | Prep 15 mins | Cook 30 mins | Calories 482 (per serving)
60ml (¼ cup) Crackd 1 Preheat the oven to 240°C/Gas FOR THE LIKE CHICKEN 1 Preheat the oven to 180°C/Gas
The No-Egg Egg Mark 8. 1 pack of Like Chicken Bites (180g) Mark 4. Clean, peel and dice the
125g (1 cup) plain 2 In a bowl, whisk the Crackd The veggies and pop them in an
100g (1 cup) mushrooms (whichever
(all-purpose) flour No-Egg Egg, vegan milk and ovenproof tray. Drizzle with oil
variety you fancy), sliced
water until frothy. and thyme and use your hands
130ml (½ cup) ½ an onion, chopped to mix well.
vegan milk 3 Sieve the flour, baking powder
FOR THE ROOT VEGETABLES 2 Cook in the oven for about
130ml (½ cup) water and cream of tartar into the
liquid. Add the salt and whisk 500g (3-4 cups) mixed root vegetables 30 minutes – make sure that
½ tsp baking powder and pumpkin – we used beetroot, you check the vegetable pieces
until smooth.
¼ tsp cream of tartar carrots, potatoes, parsley root and are tender.
4 Put 3mm (1ŝ8in) of the vegan fat
¼ tsp salt butternut squash 3 While the root vegetables are in
or oil into two 20cm (8in) round
a grind of pepper shallow baking dishes, with the 3 tbsp olive oil the oven, make the cold herb
sausages divided between the a handful of fresh thyme or sauce. Finely chop the herbs
vegetable fat or oil
two dishes. 1 tsp dried ground thyme and capers and mix all the
6 plant-based ingredients for the sauce
sausages 5 Place in the oven and leave for salt, to taste
together. Finely chop the onion
3 minutes to get smoking hot. FOR THE COLD HERB SAUCE and cut the cleaned mushrooms
6 Pour the batter into the trays 200ml (scant 1 cup) into squares.
until almost level with the tops plant-based yoghurt 4 Heat some oil in a pan and fry
of the sausages.
a handful of mixed fresh herbs – we the onion, Like Chicken Bites
7 Place in the oven and cook for used thyme and chives and mushrooms for a few
20 minutes. minutes until golden. Season
1 tbsp capers
8 For a crispier Yorkshire, turn the with salt and pepper.
½ tsp sugar
oven temperature down to 5 Serve the Like Chicken and root
180°C/Gas Mark 4. Brush the salt and pepper, to taste
veggies with the cold herb
tops with a little oil and return sauce on the side.
to the oven for 10 minutes.
9 Serve with lashings of
vegan gravy.
18.4g 2.4g 0.17g 1.4g 35g 10g 26.6g 3.8g 1.46g 16g 31.8g 23g
Weekend R EC I PE S
Spicy nutty carrot cake

By Chef Day Radley from The Vegan Chef School
(www.theveganchefschool.com)
Serves 8-12 | Prep 15 mins plus soaking | Cook 50 mins
FOR THE CAKE 3-4 carrots (about 250g)

Jerk style Fry’s nuggets, rice, beans 100g (1 cup) chickpea finely grated, juice squeezed
out with a tea towel
(gram) flour
with fresh mango salad 100g (2⁄3 cup) potato starch 100ml (scant ½ cup)
sunflower or rapeseed
By Fry Family Food Co (fryfamilyfood.com/uk) 1 tsp baking powder
(canola) oil
Serves 4 | Prep 20 mins | Cook 15 mins | Calories 858 (per serving) 1 tsp bicarbonate of
200ml (scant 1 cup)
(baking) soda
1 pack (380g) FOR THE 1 Preheat the oven to 180°C/Gas dairy-free milk
of Fry’s Chicken- JERK SAUCE 2 tbsp ground flaxseed mixed
Mark 4. FOR THE CREAM
Style Nuggets with 2 tbsp water and left to
1 bunch (100g) 2 Arrange the Fry’s Chicken-Style 75g (½ cup) cashews soaked
rest for 5 minutes
2 tbsp vegetable oil spring onions Nuggets on a baking tray and cook in hot water for 30 minutes
(scallions), ½ tsp ground cinnamon
1 red pepper, for 15 minutes or until golden. a splash of cold water
half thinly sliced, roughly chopped ½ tsp ground ginger
3 For the jerk sauce, combine all the 4-5 dates (not Medjool, but
half diced 1 Scotch ingredients in a food processor a pinch of allspice
use soft dates, or date syrup)
1 bay leaf bonnet chilli and blend until smooth. Set aside. 40g (1⁄3 cup) pecans,
a few drops of salted
400g tin (12⁄3 cups) 4 garlic cloves 4 Place a large pan on the hob over a roughly chopped
caramel flavouring
of kidney beans, 10g (1⁄8 cup) fresh medium-high heat. Add the 40g (1⁄3 cup) hazelnuts,
FOR THE COMPOTE
drained and rinsed ginger, peeled and vegetable oil. Once hot, add the roughly chopped
100g (2⁄3 cup) coconut sugar
finely chopped 2 large apples
1 small tin (160ml) diced red pepper, bay leaf and
of coconut cream 10g (½ cup) kidney beans. Cook for 3-4 minutes a splash of water
2 packs of cooked fresh thyme or until the pepper begins to soften. a pinch of ground cardamom
rice (500g (2½ 3 tbsp white 5 Add the coconut cream, rice and a 1 Preheat the oven to 180°C/Gas Mark 4.
cups) total) wine vinegar pinch of salt and pepper. Stir well
2 Line or grease a 20cm (8in) cake tin – I just cover the
10g (½ cup) 4 tbsp tamari or to combine. Turn off the heat.
base with baking paper.
fresh thyme soy sauce 6 For the salad, put the red cabbage,
3 Mix the cake ingredients in a bowl, except the oil, milk
1 ripe mango, 1 tbsp ground sliced red pepper, mango, spinach
and the flaxseed mixture.
peeled and sliced allspice and lime juice into a large bowl.
Mix to combine, then set aside. 4 Add the oil, milk and flaxseed mixture, mix well and
into thin strips 2 tbsp agave nectar
pour into the baking tin.
100g (1 cup) 2 tbsp olive oil 7 Toss the cooked Fry's nuggets in
red cabbage, 3-4 tbsp of the jerk sauce to 5 Bake for about 40-50 minutes until cooked through.
salt and pepper You can tell if it is ready by pressing on the top, if it
finely sliced thoroughly coat.
bounces back, it’s done!
150g (5 cups) baby 8 To serve, divide the rice and salad
spinach, washed between four plates and top each 6 For the cream, rinse the cashews well, add the other
with five jerk-covered Fry’s ingredients and blend until smooth.
juice of 2 limes
Chicken-Style Nuggets. Garnish 7 To make the compote, put the apples and water in a
salt and pepper,
with a sprinkle of fresh thyme. pan, simmer until the apple has broken apart, then add
to taste
the cardamom. Serve warm.
43.6g 11.7g 2.89g 24.5g 92.9g 26.5g 19.8g 2.3g 0.16g 21.1g 42.4g 5.8g
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EPISODE
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PODCASTS TODAY!
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Feeling D o you know that just looking at
a photograph of somewhere out
in nature can boost your mood?
That’s pretty incredible when
you think about it. In fact, there’s a growing
better... body of evidence linking better mental health

with time spent outdoors; proving that
humans and nature really are inextricably
!
linked. A recent study of Wildlife Trust
l l y
volunteers showed that 95% of participants
nat ura
with low mental wellbeing reported an
improvement after just six weeks of regularly
volunteering outside (wildlifetrusts.org).
Getting outdoors and being out in
nature can have a profound effect on our
mental health. Do you remember craving
that precious outside time during the first
lockdown? It was a strange thing to have
freedom and choice suddenly taken away from
us – a whole day’s opportunity reduced down
to just an ‘hour of outdoor time’. It was a bit
like being given a prison sentence.
I remember saying things like “I’ll spend
as much time as I possibly can outside when
I’m allowed”. But now that life is slowly
creeping into some sense of normality, I’m
Clea Grady throws open the ashamed to say I probably haven’t lived up to
my own boasts. I wonder why I’m not feeling
doors and heads out to explore particularly upbeat, but it’s so obvious when I
think about it – the more time I spend outside,
how nature can help us to the more at peace I feel. And my happy place?
That’s easy – being by the sea!
enjoy a better life... Getting outdoors can literally do wonders

for our mental and physical health, but don't
feel you have to commit to mountain hikes
and wild swimming every weekend to feel
the benefits. In this fast-paced, digital, and
often indoor world, little and often can be the
best and most accessible way to go. So here
are my top tips on how
to naturally inject
some serotonin
into your
daily life...
CLEA GRADY
Clea is a writer, marketer and activist who
has been vegan since 2014, and vegetarian
since she was 12. She is passionate about
inspiring others to go vegan, and believes
that good food, empathy and kindness
are the best forms of activism.
Take your cuppa outside – even
if that’s only to your doorstep!
My doorstep became my lifeline during lockdown. My home is on a typical
terraced street, so don’t imagine for one minute that this is a luxury only afforded
to those living in a rural idyll. Whether the sun was on my face or on the tips of my
outstretched toes, I marvelled at natural beauty I’d previously never taken the time
to notice. Butterflies and bees fluttered and buzzed around my window boxes,
crows cackled and cawed from the rooftops and lampposts, shifting clouds played
shadow puppets on the footpath beneath my feet, and shrieking swifts ducked
and dived above me like tiny, dazzling Red Arrows.
So don’t park your bum inside the next time you break for tea… Take five
outside instead and see how much better you feel for it. I discovered a whole lot
of natural joy when I couldn’t go further than my own front door!
Create a ‘nature nook’

The reality of living in the UK means
that we cannot be comfortably outside as often
as we might like, so this is perhaps the next best
Make it wilder thing – a nature nook in an area of your home!
Create your nook by a window where there’s a
Already a walker or cyclist?
Rejig your route so that your journey view – maybe of the sky, some trees, a park or
is along a river, through a park, or your garden, or even looking out on a window
past a nature reserve. There’s little more
soul-destroying than schlepping down a
box or planter. If you don’t have a view, then
create one with a framed photo or painting of Make the most
street full of cars and fumes,
so choose the more indirect route
a beautiful natural setting. Add some cushions,
a blanket and a natural smelling candle or two,
of dawn and dusk
and enjoy fresher air, greener Covid caught your commute?
views and a much more and spend a little time here every day – just
For those of us working remotely,
uplifting vibe! taking it all in, meditating or perhaps doing
a before-work-wander or evening
some yoga. Your secret getaway from it all
stroll is a natural mood enhancer!
and an oasis within your own home!
Plus, lots of wildlife is particularly
active at the beginning and
Change your towards the end of the day, so
you never know what you might
commute stumble across. I’ve watched foxes
Drive or take the bus or train to work? sunbathing in the early morning
Break up the journey to include a walk sunlight and been enchanted by
or replace the entire thing with a bike dancing pipistrelle bats at twilight.
ride! Commuting time is time you don’t Keep your eyes peeled for birds
get back, so make the most of what's like treecreepers (so called because
necessary by feeling the sun on your skin they literally creep up the bark of
and the wind in your trees) in the early part of the day
hair. Sure, you might and barn owls at dusk, and listen
need to leave a little out for robins and wrens in the
earlier in the morning mornings and the hoo-hooing of
to make it happen, tawny owls once it’s dark. Reptiles
but I guarantee you’ll like grass snakes and adders are
arrive at work feeling fond of the warm morning sun
fresher, brighter, and (they like to bask on rocks), while
better for it. I’ve been mammals like hedgehogs, bats
a walking commuter and foxes give the evening
for over a decade and its nocturnal magic.
I find it impossible to
start my working day
Take your exercise outside!
without being outside We all know that exercise is good for us, but do you
first. It’s precious ‘me know that it’s even better for you when done outdoors?
time’, where my brain Studies show that exercising outside lowers both your blood
gets a chance to wake pressure and your heart rate, which has the added bonus
up. And I love experiencing the changing of making exercise feel less strenuous than if you did the
of the seasons – even the bad days are same or similar indoors. I’d call that a natural win! So cancel
invigorating. I once arrived at work with that gym membership, save some dosh, and get your body
a halo of frost around my hair, caused by moving out in gorgeous green spaces. Whether it’s walking,
my own breath as I walked to the office jogging, circuit training or yoga, you’ll feel physically and
through a winter wonderland! mentally better for doing it outside.
EAT GREEN
FOR THE PLANET
Dr Justine Butler, Senior Researcher and Writer at
Viva! Health, reveals why a vegan diet is probably the single
biggest way to reduce your impact on planet Earth
F
or nearly 30 years, the United restore nature and implement radical diet is probably the single biggest way to
Nations has been bringing world reform to agricultural subsidies. reduce your impact on planet Earth.”
leaders together for global climate Previously, diet and agriculture has Animal agriculture is the biggest land
summits. This year, from 31 been conspicuously absent from user in the UK, occupying almost half of all
October to 12 November, the UK government policies on climate change. land. In their report Eating Away at
will host the 26th UN Climate But are these pledges just hot air? Climate Change with Negative Emissions,
Change Conference of the Parties Harvard researchers said that if we
(COP26) in Glasgow. The aim is to WHY IS DIET RELEVANT? reforest farmland used for pasture and
agree coordinated action against Diet plays a big role in global heating. convert cropland used for animal feed to
climate chaos. More than 190 world Agricultural land use amounts to a grow food for humans, we could produce
leaders are expected to attend, along quarter of all anthropogenic (resulting more than enough protein and calories for
with government representatives and from human activity) greenhouse gases. everyone in the UK. At the same time, it
climate experts. This may be the world’s It’s more than the world’s transport, or would offset the equivalent of nine years’
last chance to get the climate emergency industry, and a similar amount as worth of current UK emissions. They said:
under control before it is too late. electricity and heat production. “Radical action, far beyond that currently
In 2015, governments joined together In a landmark 2018 study, scientists planned, is required to reduce GHGs
in the Paris Agreement to try to limit found that globally, meat, fish, eggs and [greenhouse gases] steeply and rapidly in
the global temperature rise to less than dairy use 83 per cent of farmland, line with the Paris Agreement.”
2°C, ideally 1.5°C, above pre-industrial produce 58 per cent of agriculture’s
levels – a threshold above which there greenhouse gas emissions, yet provide ANIMAL PRODUCT IMPACT
may be devastating consequences. We only 37 per cent of protein and a paltry The UK imports 45 per cent of its food.
have already broken through 1°C and 18 per cent of calories. Moving towards In 2019, we imported £6.6 billion worth
are fast approaching 1.5°C. The world a plant-based diet, they said, could of meat, £3.3 billion of dairy and eggs and
needs to halve emissions over the next halve food-related emissions. Lead £2.4 billion of animal feed. This pushes
Viva! Health is a decade and reach net zero emissions by author and researcher at the University food-related emissions abroad and does
part of the charity 2050 if we are to meet the Paris target. of Oxford, Joseph Poore, said: “A vegan nothing to reduce global emissions.
Viva!, Europe’s
The UK government aims to Expansion of animal agriculture is
largest vegan
cut emissions by 78 per cent by the biggest driver of deforestation as
campaign group. It
2035, compared to 1990 levels, rainforests are destroyed to make way
monitors scientific
research linking
and are committed to reaching for livestock grazing and animal feed
diet to health and zero emissions by 2050. In some crops, drawing a direct link between
provide accurate respects, we are doing well. In burgers and steaks, climate chaos
information on 2012, 40 per cent of our and environmental destruction.
which you can electricity came from coal, now A big problem is lack of
make informed less than two per cent does. The transparency in livestock industries.
choices about the government plans to end the sale In 2019, the FAIRR Protein Producer
food you eat. of new petrol and diesel vehicles Above Cows are the Index found that, in contrast to the
new coal, with their
viva.org.uk/health by 2030. It also says it wants to transport sector, only one in four
farming responsible
for huge amounts of
global emissions.
meat, fish and dairy producers even The average UK family throws
measure emissions let alone act to reduce away over £700 worth of food
them. These are the hidden suppliers to every year. British charity
fast food outlets and supermarkets. WRAP says that the 4.5 million
Jeremy Coller, Founder of FAIRR, said: tonnes of food that could have
“The Paris agreement is impossible to been eaten, but gets thrown
achieve without tackling factory farm away, is worth around £14
emissions. Coal is a stranded asset, and billion. The emissions associated
cows are the new coal.” with this waste are equivalent to
those generated by one in five
FOOD WASTE PROBLEM cars on UK roads. It represents a
Around 700 million people in the world major squandering of resources
go hungry every year, but about a third of as well as needlessly producing
all food produced for humans is thrown emissions that contribute to the
away. The UN Food and Agriculture climate emergency.
Organisation says: “If food wastage were
a country, it would be the third largest BIODIVERSITY AT RISK
emitting country in the world.” We are experiencing Earth’s sixth Above The colossal and plant species are threatened
The numbers are staggering: around a mass extinction. One million animal level of food waste with extinction, according to the UN
is contributing to
quarter of all meat is wasted – equivalent Intergovernmental Panel on Biodiversity
the climate crisis,
to 75 million cows. In Europe, 29 million which is causing the and Ecosystem Services (IPBES). IPBES
tonnes of dairy products are wasted Earth's sixth mass Chair, Sir Robert Watson, says: “The
each year. Around eight per cent extinction of animals health of ecosystems on which we and
of all fish caught are thrown and plants. all other species depend is deteriorating
back into the sea – mostly more rapidly than ever.”
dead, dying or badly Overfishing, increasing acidity
injured. More are wasted and rising sea temperatures are having
after being sold and cooked. a devastating impact on marine
An extraordinary number of biodiversity. The UN Educational,
living creatures are being “A vegan diet Scientific and Cultural
raised, transported and Organisation (UNESCO)
killed for absolutely nothing.
is probably the says: “By the year 2100,
single biggest way without significant changes,
more than half of the world’s
to reduce your marine species may be on
impact on the brink of extinction.”
Phytoplankton (tiny marine
planet Earth.” algae) take carbon dioxide from
the atmosphere and produce
around 50 per cent of the oxygen
on Earth. They are declining by one
per cent every year, according to NASA
satellite data. If this continues, it won’t
just be phytoplankton getting into
hot water!
MAKING A DIFFERENCE
Changing the way you eat is the single
most effective action you can take
as an individual to lower your
impact on the planet. If we are to
stand any chance of achieving zero
emissions – as the government claims
to be our goal – changing our diet
must be pushed to the top of the agenda
at COP26. Viva! will be taking our
environment campaign Vegan Now!
to Glasgow, urging political leaders to
take action before it’s too late.
CHARLOTTE WILLIS
Charlotte is an author, editor Left Masha Sedgwick
and content creator, whose wearing a black Nanushka
interests and work promote vegan leather dress.
sustainable living. Charlotte is
a marketer for ethical brands,
author of Vegan: Do It! A
young person’s guide to living
a vegan lifestyle, and a regular
contributor to sustainability
and plant-based publications. Find Charlotte on
Instagram: @charlottesophiewrites.
Above A black vegan

leather long jacket from
Stand Studio.
Right A red vegan

embossed leather
bag from Hvisk.
Below Vegan faux

leather Bermuda shorts
from The Frankie Shop.
Vegan leather Cactus Leather. A sustainable
alternative made from the Opunia
Cactus, this is a relatively new
alternatives
fabric originating from an organic
cactus farm in Mexico. Only the
leaves of the cactus are harvested, leaving the
cactus core unharmed. This allows grow-back
within 6-8 months, when more leaves can be
harvested from the same plant. The harvested
leaves are crushed, then dried in the sun for
Charlotte Willis discovers the exciting about 3 days, before being attached to a
options available to replace animal leather backing fabric with non-toxic chemicals. As
you can imagine, cacti require very little water
to grow, and can survive without irrigation,
C an you wear leather and still be a vegan? Well, that’s one hell of a loaded
question! As with many tricky grey areas in veganism, the question of
whether a plant eater’s ethical focus extends beyond the food we eat and
into our wardrobes is a hot topic within the plant-based community. While some
helping to make this partially biodegradable
fabric one to watch for the future.
Pineapple Leather. If you

don’t already love pineapple,
vegans will happily buy and wear second-hand animal-based fabrics, such as wool here’s another way to enjoy this
and leather, other conscious individuals will oppose this practice, choosing to wonder-fruit! The pineapple’s
ditch the use of animal products in all their forms, wherever this is practicable and leaves are frequently wasted by
possible. Truth be told, there’s no right or wrong answer here. Luckily for us, no the food industry, but creating pineapple
matter which side of the debating line we choose to position ourselves, some leather puts these hardy materials to good use.
extremely bold and brilliant creatives have taken to their design studios and The leaves contain long fibres, which are
extracted by the farmers using a machine to
crafted some incredible plant-based leather alternatives that mimic the real deal, help speed up the procedure. The process also
without the need for cows (or opinions) to get involved. Welcome to the creates an additional, nutrient-dense fertiliser
wonderful, weird world of vegan leather. or biofuel pulp, ensuring nothing is wasted
from the pineapple. The extracted fibres are
THE PROBLEM WITH LEATHER NO COWS WERE HARMED IN THE woven into a mesh, before being shipped for
Frequently, leather comes from cows that are MAKING OF THIS BAG finishing methods to be applied abroad.
bred, kept and raised solely for the purposes of All in all, producing leather is a pretty Pineapple leather has already made
milk and food production. These cattle often hazardous and harmful practice for all appearances in some H&M collections, and is
experience distressing existences and will, parties involved. This makes the wonderful set to become more commonplace in fashion.
sadly, have their lives ended prematurely at advancements in textile design even more
the hands of the food and dairy industries. significant, and important, for vegans to Coolstone Leather. Believe it
Beyond these ethical issues lie concerns support. To guide you through the process or not, you can make leather out
for the Earth. Some leather products are of selecting a new alternative fabric, here are of stone. Really! Coolstone leather
deceptively labelled as being environmentally some of the more innovative and exciting is created using thin slices of slate
friendly, but buying new leather products materials you’ll find on the plant-based stone that are sewn together to
actually adds to the already enormous market today... create a robust yet flexible material. The finish
demand for ranching cattle, speeding up to the fabric resembles that of smooth leather,
the encroachment of humans upon natural Mushroom Leather. You with a striking matte grey colour and a unique
rainforest and wildland areas in order to grow might find it hard to believe, but ‘worn’ look. Due to its sustainable credentials,
feed crops and keep cattle. What’s more, the your average stroganoff we may see Coolstone leather take over from
run-off from leather factories and tanneries ingredient might just turn up in PU and PVC in the textile world.
spells disaster for nearby waterways and the next Prada campaign.
arable land, contributing to areas of dead Mushroom leather was created in 2013 by a Tree Bark Leather. What I
zones and species depletion. Danish product designer, Jonas Edvard, who love most about tree bark leather
Manufacturing leather can also used mushroom spores wasted from is that every piece is as unique
be extremely harmful for the commercial oyster mushroom and individual as the tree from
tannery workers. Chromium farms and plant fibres to which the fabric originated.
tanning is the most create a material called Before you spring into action and yell
common practice for “The run-off from MYX (after mycelium). deforestation, producing cork bark leather is
leather manufacturing, leather factories This leather alternative is actually a sustainable practice that does not
preventing the leather environmentally friendly, require the tree to be felled in order to harvest
decomposing in our and tanneries spells made using materials to create the leather alternative.
wardrobes, while adding disaster for nearby manufacturing waste Even better, the cork bark grows back in a few
colour to the workers' and natural hemp. The years, and the occasional harvest from the tree
skin. Processing leather waterways and material is 100% actually helps prolong its life. What’s more,
creates toxic gasses and
chemicals, including lead,
arable land” biodegradable and
compostable at the end of its
each harvested cork oak absorbs 3-5 times
more CO2 than an unharvested one! Once the
arsenic and acids, which wear, and is super lightweight bark has been harvested, the cork is left to dry
workers are frequently exposed and flexible. Mushroom leather out for 6 months before being steamed and
to, leading to side effects such as skin products are set to be designed by boiled to enable elasticity and stretch. The
reactions, kidney damage and irritation brands such as Stella McCartney and Adidas cork is then cut into thin sheets and attached
to the airways. in the not-so-distant future. to a strong backing material.
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Essential oils
Kim Brookes from Perfino investigates where essential
oils come from and asks if they are sustainable and vegan?
A
s with everything, you get is an old technique and works on the the resulting pure oil.
what you pay for when you principle that animal fat, or beeswax, The best essential oils are grown
buy essential oils. Rose Otto, dissolves essential oils and thereby sustainably and imported by
otherwise known as rose essential oil, absorbs their aromas. The flowers, wholesalers who regularly inspect
retails at around £48 for 2.5ml (half again hand-picked, are placed between not only the growing methods, but
a teaspoon). Why is it so expensive? layers of the fat or beeswax, repeatedly, also the work practices of the farmers
Well, consider how it is made. It takes over several days, until the fat becomes or growers and have a historical and
about 10,000 roses to produce 5ml of saturated with flower oil, producing a regular relationship with the growers.
this precious oil or, put another way, ‘pomade’. To extract the Absolute the Roses are grown annually and can be
five dozen roses to make a single drop. fat or wax is then dissolved in alcohol. repeatedly harvested, but some plants
Rose essential oil is extracted This is the most labour intensive, Above A skilled are less fruitful, more difficult to harvest,
through steam distillation. The and time-consuming way to make an Indian worker and it’s critical they are protected to
harvesting of flowers is traditionally Absolute, but it is the only way possible prepares ensure species sustainability. One such
done by hand in the morning before for some of nature’s most delicate sandalwood plant is Frankincense.
sunrise. Large stills are filled with the flowers, and so the price for the real agarbattis – incense
roses and water. The still is then fired thing stays high (and non-vegan). sticks – at a small FRANKINCENSE
The price of Rose Absolute can come scale industry
for an hour or so. The vapourised Frankincense has been used for many
in Ahmedabad.
water and rose oil leaves the still, down when carbon dioxide extraction years as incense and as a symbol of
Agarbattis are in
enters a condensing apparatus, is used, and this process also makes it si ni ant e an holiness, as it’s so wonderfully fragrant
and is then collected in a flask. This accessible to vegans. In this method, during the when burned. The oil is derived from
yields a concentrated oil. The water the CO2 is put under high pressure. Diwali festivities. the resin of the Boswellia tree, which
that condenses with the oil is then This turns it into a liquid that combines typically grows in the dry, mountainous
drained off and distilled again. The two with the plant matter and acts as a regions of India, Africa and the Middle
collections, combined, make the final solvent extracting the oils or resin. It East, often in the most hard-to-get-to
rose essence, or Rose Otto essential oil. operates at lower temperatures with no places. It takes 88-10 years before the
An Absolute, which again may be toxins, and is therefore the cleaner way tree, when tapped, yields the streaks of
familiar as a rose oil, is traditionally of producing essential oil. When the resin, called tears. Wild harvested by
made using the enfleurage method – CO2 is brought back to natural pressure making perforations in the bark of the
but this product isn't vegan. Enfleurage it returns to its natural state, leaving trunk, the tears are collected and then
steam distilled to make the essential oil.
Experts say that the tree should
be cut no more than 12 times a year
to keep them healthy. When cut, the
resin leaks out and, much like a scab,
protects the tree from infection so the
wound can heal. If this happens too
much and the healing resin is removed,
the tree will ultimately suffer and die.
In the mountain regions of countries
like Somalia this is difficult to monitor
as the trees grow in areas with harsh
climates, often plagued by poverty and
conflict, and may be the only source
of income for local people. It goes
without saying that anyone sourcing
Above Omani
Frankincense should be clear that it is
man collecting being sourced sustainably.
frankincense, Dhofar A similar dilemma exists for
Governorate, Wadi Rosewood, the world’s most trafficked
Dokah, Oman. item, even beating ivory to this
unenviable title. In the case of
Rosewood, CITES has put restrictions
on the trade of all 300 species, in an
attempt to clamp down on illegal
logging of this timber. Having
plundered the forests of Southeast Asia
to virtual extinction, traffickers have
turned to West Africa and Central
America. The good news is that
reputable suppliers of this
essential oil will always sell it
with a CITES certificate, so
you can trace the origin of “Happily, the horror stories
the oil you are using and be
sure it is grown and of man abusing nature are
harvested sustainably. counterbalanced by the
SANDALWOOD occasional success story,
The situation is similar for where plants have been
Sandalwood, a vulnerable
species, but one prized in sustainably
grown sustainably”
perfumery for its heartwood
and roots. As a result of
uncontrolled harvesting in India,
where it is valued for its use in
perfumes, soaps, incense, cosmetics
and medicines, it is increasingly being
grown under government protection.
India has imposed an export ban
on Sandalwood and instigated Above A worker at the Bin
conservation measures to protect this Salman farm sits amidst
species in their country. Sandalwood freshly picked Damascena
is now mainly grown sustainably in (Damask) roses used to
plantations in Australia, so again produce rose water and
you need to be sure where your oil, in the western Saudi
Sandalwood oil is being sourced. city of Taif. Every spring,
roses bloom in Taif,
Happily, the horror stories of man
transforming pockets of
abusing nature are counterbalanced by the kingdom's vast desert
the occasional success story, where landscape into fragrant
plants have been grown sustainably pink patches. And for
and man has applied his ingenuity one month in April, they
for good. Vetiver is one such produce essential oil that
success story. is used to cleanse the
Vetiver is a tall grass outer walls of the sacred
and the root structure Kaaba, the cubic structure
in the holy city of Mecca
can grow to a depth of
towards which Muslims
20 feet, which makes it around the world pray.
fantastic at preventing soil
erosion and promoting soil
conservation. It is grown for
a multiplicity of uses, from basket
weaving to Ayurvedic medicine, and
as it can be planted and harvested in a
two-year cycle, is a sustainable product
and one that provides tremendous
support to agriculture practices and
earnings around the world.
In Haiti, Vetiver is grown as a cash
crop for the essential oils found in
the roots, produced through steam
distillation after much washing and
drying to remove impurities and
enhance the natural oil production.
It’s a mixed bag when it comes to
the sustainability of essential oils, so
be sure to check the provenance, trust
who you're buying from and use these
oils with the respect they deserve.
Kim Brookes
Kim is the founder of Perfino, an innovative natural scent
jewellery brand. Perfino combines expertly blended,
100% natural, pure essential oils with exquisite jewellery
so you can wear scent all day long without chemicals
touching your skin. The solid recycled silver and 18ct gold
vermeil, artisan-designed pendant comes with six lava
stones and 10ml of carefully blended natural essential oils
– all sourced from sustainable growers. One drop of oil on the pendant stone
gives you a delicate fragrance that can last for days – perfino.co.uk
Vegan
beauty box
Try our pick of ethical vegan products
to help you look and feel gorgeous
Polished London’s Smart Skincare's Watermans' Grow Me® Zero Waste Path’s 2in1 Solid
a b thbr sh 1% Bakuchiol (Retinol) Shampoo Shampoo + Conditioner
These beautifully designed Night Cream This shampoo is formulated with This 100% vegan, zero waste, palm
Polished London Bamboo This fragrance-free cream is a premium natural ingredients oil-free shampoo bar even works
Toothbrushes are produced using plant-based alternative to retinol. It such as biotin, caffeine, argan oil, in hard water areas! Handcrafted in
renewable, 100% biodegradable helps to reduce wrinkles and acne, niacinamide and allantoin, which Cambridge using high-quality organic
and sustainable bamboo. The while working to improve skin tone work together to make your scalp ingredients, the bars come in four
bamboo is carefully selected as the and condition for a healthy looking the optimal place for hair growth. different types so you can choose the
panda-friendly Moso, making them and younger complexion. Paraben- Containing vitamins and antioxidants one that is perfect for you. Zero Waste
the perfect eco-conscious free, with a blend of carrier oils and to moisturise the scalp and Path is a vegan-owned brand and a
and ocean-friendly alternative antioxidants, it's enriched with aloe strengthen the hair, Watermans Grow Real Living Wage employer.
to plastic toothbrushes. vera, vitamin A and E. A must have for Me is ideal for men and women with £7.50, zerowastepath.co.uk
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Friendly Soap’s Lemongrass O&RA Cosmetics’ Freshly Cosmetics’ Curly dot.cosmetics’

& Hemp Soap Frankincense Foaming ibes e nin rea Rise & Shine Soap Bar
If it’s a double-dose of refreshment Shower Gel If you're looking for elastic, smooth, An uplifting and refreshing soap
you crave, look no further than this Natural frankincense oil combines zero-frizz curls, then you are in for bar that's packed with zesty and
all-natural soap with its uplifting aroma with tea leaf and ginseng for a relaxing a treat. Made with 99.9% natural brightening lemon and lemongrass
from steam-distilled lemongrass and refreshing spa moment. The actives, without silicons or petroleum essential oils. The addition of annatto
essential oil. Hemp bran gently oil is extracted from a rare hand- derivatives, this cream hydrates, powder gently exfoliates, leaving skin
exfoliates your skin while you wash, harvested resin from Oman. It hydrates restores and improves the elasticity smooth and relaxed, while calendula
making it smooth, rich and naturally and protects the skin, soothes the of curly hair, reducing frizz and acts as an anti in a at ry.
moisturising too. Each bar is made s a an re es in a ati n. improving shine. It's vegan, protein- £7.50, dotcosmetics.co.uk
with coconut oil, shea butter, olive oil, The packaging is eco-responsible, free, and compatible with the curly
lemongrass oil and hemp bran. minimalist and recyclable. Buy online girl method.
£2.25, friendlysoap.co.uk for a free 250ml Fresh Shower Gel. £15, freshlycosmetics.com
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ON S
A
13 O LE CT
NEXT MONTH
Get set for

Christmas
Preparation is key to stress-free festivities,
so start planning your celebrations early
with our not-to-be-missed recipes
CLIMATE CHANGE
Ahead of Glasgow's UN
FROM TWO SPOONS (TWOSPOONS.CA)
Climate Change Conference

*CONTENTS SUBJECT TO CHANGE.
PHOTO © HANNAH SUNDERANI
in October, discover the

changes you can make to
help our planet
VEGAN FOR LIFE
We reveal 10 key tweaks to
your vegan diet that will
benefit you as you get older
The vegan
directory
Exciting new vegan products
to try and love
Get in touch!
Reading this? So are others. Get your business
noticed by advertising with us. Vegan Food & Living is
always looking to introduce new brands to our wonderful
audience of vegan readers and lifestyle enthusiasts.
Email megan.gibbings@anthem.co.uk or
ella.bywater@anthem.co.uk for more information
CHOCOL ATE COVERED WELLNESS
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J A S M I J N ʼS F O O D F O R T H O U G H T
FOOD SYSTEMS SUMMIT

Jasmijn de Boo, Vice President of ProVeg International, attended the
UN Food Systems pre-summit and reports on the positive overall
feeling, but a worrying absence of certain subjects
s we’ve just launched the Diet Change an emergency, not just in terms of climate system is easily one of the most destructive
A
Not Climate Change pledge, I attended change, whose deadline supplied the 2030 date forces on earth and one that threatens the
the opening day of the UN Food Systems for the transformation of the food system, but future of human civilisation.
Pre-Summit – which was a slightly also in terms of biodiversity, pollution, general
surreal experience. While nearly all of environmental destruction, social justice, and BEEF INDUSTRY IN DENIAL
the speakers agreed that our global food human and animal health. Apart from a few visionary companies, the
system is broken, there were very few mentions dairy and meat industries are more than happy
of the actual ways in which the system is ANIMAL AGRICULTURE to blithely ignore this existential threat and
broken and almost no mention of the most Those who pay attention to such things will be seem committed to continuing as they have
significant thing we can do to fix it – transition very familiar with the notion that our food done for the last 70 years or so. A statement
away from the farming and eating of animals. system is responsible for about a third of released by the beef industry very much gives
While advances in agriculture, food emissions and that animal agriculture is the impression that the animal-agriculture
technology and supply-chain management responsible for about 14.5 per cent of total sector is a victim in all of this and is singularly
have meant that middle-class consumers can emissions. But the 14.5 per cent figure is itself opposed to accepting responsibility for its
have fresh fruit all year long, eat a steady supply problematic. For one thing, it is based on the impacts. Instead, there is vague talk of making
of ready meals, and cook with ingredients state of the livestock sector in 2005, and is cattle farming sustainable, but without
sourced from around the world, the food likely higher now, given the development in providing details, and no admission that the
system is hugely damaging to planetary and animal consumption over the last 16 years. only way that meat and dairy can be remotely
human health. From rampant deforestation, In his book We Are the sustainable is by a massive
soil destruction, biodiversity loss, and climate Weather, Jonathan Safran downsizing. (While there are
change to the obesity and diabetes epidemics,
along with the brutally sobering fact that every
Foer shows in great detail
that animal agriculture might “THE SENSE OF feasible arguments for the
sustainability of small-scale
URGENCY WAS
five seconds a child dies from malnutrition, it is in fact be responsible for half animal agriculture, it's a moot
clear that the food system is unsustainable and of the planet’s emissions. point and functions only as a
has failed to deliver on its promises. Even that figure, regardless of distraction from the issue –
ELEPHANT IN THE ROOM

its veracity or accuracy,
underestimates the overall PALPABLE” since the defining negative
aspect of animal agriculture is
Yet, while a few speakers briefly touched on damage caused, since it precisely its scale.)
these specific issues, most of the discussions doesn’t reflect the massive impact of animal With the actual UN Food Systems Summit
were vague to the point of absurdity, and, on agriculture on land and water use, the huge set to take place in September, there is a vital
the opening day at least, there was little amount of pollution caused by inputs such as need to bring a stronger focus on making the
mention of the actual structural problems at fertiliser and antibiotics and outputs such as transition to plant-based eating. This is not the
the heart of the food system, including the manure runoff, or the massive damage to the only thing that is needed to fix our troubled
outsized impact of big business on the food planet’s non-farmed animals and local farming food system and planet, but it is the single most
system, the failures of the 20th century’s green communities in the developing world. In short, necessary action. Without it, there is no
revolution, and the negative impact of the 14.5 per cent figure disguises the fact that possibility of the food sector being sustainable
pesticides and fertilisers. There was almost no we have essentially turned the planet into a and no possibility of resolving the largest and
mention of the single most destructive elephant giant factory farm in which farmed animals most urgent challenges that human society has
in the room – the hugely negative impact of constitute the dominant life forms in terms of ever faced. You can help – take action by taking
animal agriculture and the farming of feed sheer mass. It is not an exaggeration to say that the ‘Diet Change Not Climate Change pledge’
crops. So, three cheers for Inger Anderson, the role of animal agriculture in our food on dietchangenotclimatechange.com
Executive Director of the UN’s Environmental
Programme, who, without going into detail, JASMIJN DE BOO
Jasmijn de Boo, MSc, DipEd, MRSB has worked internationally in the field of
spoke about the urgent need for a conversation animal protection, education and veganism since 1999. She founded and led
around “big soy, big timber, and big cattle”. the UK political party ‘Animals Count’ from 2006 to 2010 (rebranded ‘Animal
Apart from Anderson’s pointed comments, Welfare Party’, led by Vanessa Hudson). Jasmijn was the CEO of The Vegan
for the most part the pre-summit was like Society from 2011 to 2016; and CEO of Save Animals from Exploitation (SAFE)
talking about your house being on fire without in NZ for one and a half years. Jasmijn joined ProVeg International’s Executive
mentioning the actual flames or the most Team as International Director in April 2018 and became Vice President,
ProVeg International in May 2020. She supports the ProVeg offices in South
obvious means of putting the fire out. Yet, at Africa, Spain, UK, Netherlands, Poland, Germany and the US, and the China
the same time, the sense of urgency was programme, and she oversees the expansion to India, and Belgium, as well as
palpable. We know that we are in the midst of the international Communications team and Grants programme.

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UNCOVER THE HEALTH

The UK’s best-selling vegan magazine BENEFITS OF EATING A WHOLE

ONE POT, THREE WAYS... ara m el

one for us as we get to share some of our Instagram

CHOCOLATE HEAVEN THE IMPORTANCE OF THERAPEUTIC FOODS

34 HOW TO... EAT WHEN

p102 p104 p98,

88 FEELING BETTER... NATURALLY!

RECIPE FINDER Anthem Publishing Ltd,

Breakfast Under 30 minutes cara.northcott@anthem.co.uk

92 Toasted pecan quinoa fritters

Hidden veg 94 Cashew cookie bars

the latest happenings in the thisvegancity.com bring us

The Body Shop gets that – unforgettable.

A SPOOKY TREAT Fry’s ditches 1.5 tonnes

Let’s Get Cosy

Pressing summer, don’t get me wrong, but

pause trees and majestic sunsets to match

Holly Johnson joins us every month to share her vegan wellbeing

Learn more about Refarm’d at their

FOR THE CHURROS

1 To make the churros, bring the water, salt, and 60ml

2 x 300g packs (3 cups) of silken tofu

29.2g 19.8g 0.3g 40.8g 52.4g 11.1g

Chocolate and orange tart

100g (2⁄3 cup) dates

Fruit and nut brownie

FOR THE BROWNIES

140ml (2⁄3 cup) rapeseed (canola) oil

1 Preheat the oven to 170°C/Gas Mark 3.

TO MAKE THE COOKIES

Zebra bundt cake 1 Preheat the oven to 180°C/Gas

29.9g 20.2g 0.4g 54.4g 73.9g 5.2g

3 EASY WAYS TO SUBSCRIBE

veganfoodandliving. Use the camera

ial offer now!

Vegan chocolate and fudge

150g (1 cup) frozen berries – I’ve used 1 Place everything in a

0.7g 0g 0.02g 10.7g 35.1g 1.1g

200g (12⁄3 cups) plain 1 Start by pouring the OGGS

CREAMY SWEET POTATO AND LEEK BAKE

1 large marrow – if you can't find marrow

COCO AVOCADO EGG

2 avocados grated zest and juice

1 tbsp oats 125g (¾ cup) frozen

26.1g 4.6g 0.07g 17.4g 35.3g 6.8g

Stuffed Chinese aubergines

7.4g 0.9g 0.31g 7.1g 14.7g 5.4g

34.7g14.9g3.4g 2.2g0.99g0.09g27.5g 7g 36.9g16.6g23.4g 5.9g 14.9g 2g 1.28g 10.6g 21.5g 2.8g

a handful of grated melting vegan cheese

coconut milk 5 Using a slotted spoon, lift out two-thirds

1 tsp freshly chopped ginger

FOR THE BÁNH MÌ 1 Preheat the oven to 180°C/Gas Mark 4.

What exactly are..

Above Colourful fruits

• A plant-based diet reduces

naturopathic diet that aims to restore Naturopathic Medicine (CNM). The

Above Vegan sausages de nitely

21.1g 3.4g 1.26g 7.4g 137.4g 19.8g

21.7g 2.9g 1.32g 2.1g 61.6g 10.3g

FRY'S CHICKEN-STYLE BURGERS AVAILABLE AT TESCO, SAINSBURY’S, ICELAND AND OCADO

24.7g 18.8g 0.53g 9g 19g 7.1g

vegetable oil 1 Heat a large, heavy-based pan over a low

American-style ‘chicken’ Cajun tacos with pickled