Cook Vegan - November 2016 UK

Plant Power for the Planet November 2016 - 4.
25
Caribbean Delicious
DREASIM DESSERTS
U VE
EXCL Flan, muffins, and more
COOK VEGAN
RECIPES
85
MORE THAN THE CALCIUM CHASEI
Can vegans
get enough?
Recipes
ESSENTIAL GUIDE
NUTRITIONISTS TO NOODLES
NOTEBOOK One of the world's
most popular foods
The truth
about cacao
Food for f r i e nd s
Easy meals for sharing
Top of the crops F Perfect nachos F Smoothie bowl

2
Welcome
Welcome to the November issue of Cook Vegan.
Published by
Prime Impact Events & Media
I love this time of year everything feels fresh and crisp, the Park House, The Business Centre,
scent of winter lingers in the air, and the darker nights are a Earls Colne Business Park, Earls Colne,
perfect accompaniment to hearty, soothing dishes. Colchester, Essex CO6 2NS
T: 01787 224040 | F: 01787 223535

We have filled this issue with lots of delicious recipes info@veganlifemag.com | veganlifemag.com
perfect food for sharing with family and friends. From
easy pasta plates to perfect nachos, you are bound to find Editor
Maria Chiorando
something you cant wait to cook. But just in case you are
maria@veganlifemag.com
missing the sunshine, weve compiled a glorious section of
exclusive Caribbean-inspired recipes perfect, vibrant dishes Designed by
to make up for the loss of summer. Sarah Petch
sarah@primeimpact.co.uk
We like to tackle some of the myths around veganism head-on, and in this issue we
have a special report on calcium. For years, many have believed we need to consume Art Director
Emily Saunders
dairy products to get enough of this important mineral, but that is not the case at all.
emily@primeimpact.co.uk
Our article explains how a vegan diet can provide plenty of calcium.
Publishing Director
Noodles are one of the most popular foods in the world so we decided to look at Keith Coomber
some of the delicious vegan varieties on offer. You might be surprised to see some of keith@primeimpact.co.uk
the different types you can buy (acorn noodles anyone?). Our essential guide tells you
Managing Director
all about how to cook these different types, and what dishes they work best in. I hope
Julie Saunders
you find something new and interesting to experiment with. julie@primeimpact.co.uk
Weve had loads of positive feedback for our Cook Like a Pro section with lots of Advertising Sales
you saying you enjoy learning about the different equipment and techniques that Chloe White 44 (0)1787 224040
will make you better in the kitchen. This time weve done a round-up of the different chloe@primeimpact.co.uk
pans you need in a fully-stocked kitchen weve also covered some of the different
Subscriptions and Back Issues
materials, and which is best.
Laura Bull 44 (0)1787 224040
laura.bull@primeimpact.co.uk
Of course there is also the usual mix of news, book reviews, and other foodie
information all the information you need to enjoy plant-based food to the fullest. Promotions and Blogger Community
Jane Lambert 44 (0)1787 224040
Have a great month. promotions@primeimpact.co.uk
Marketing and Press

Hannah Irons 44 (0)1787 224040
hannah@primeimpact.co.uk
Licensing
Maria Chiorando, Editor
Bruce Sawford 44 (0)1280 860185
Bruce@BruceSawfordLicensing.com
Accounts
Yolande Arnold 44 (0)1787 224040
accounts@primeimpact.co.uk
GET IN TOUCH
facebook.com/cookvegan ON THE COVER: The publisher accepts no responsibility in respect of advertisements
Smoked tofu noodle bowl appearing in the magazine and the opinions expressed in editorial material
Recipe and image from or otherwise do not necessarily represent the views of the publisher. The
publisher cannot accept liability for any loss arising from the appearance or
@CookVegan Vegan Chef Gaz Oakley. nonpublication of any advertisement. Information about products and services
featured within the editorial content does not imply endorsement
@avantgardevegan on by Cook Vegan magazine.
Instagram, Facebook
Every effort is made to ensure that all advertising is derived from reputable
@cookveganmag and Twitter. sources. Cook Vegan magazine cannot, however, accept responsibility for
transactions between readers and advertisers.
3
27 55
60 100
CONTENTS November 2016

FEATURES 98 CACAO CRAZY 19 BUFFALO CAULIFLOWER BITES WITH
Our top of the choc picks RANCH DIP
26 NUTRITIONIST'S NOTEBOOK: 20 VEGGIE SPRING ROLLS
CACAO REGULARS 21 HERBED 'CHEESE' STUFFED
Viva! Health's Veronika Powell reports on this MUSHROOMS
delicious delicacy 06 NEWS 22 SUPER HEALTHY CAULIFLOWER
A round up of the latest vegan TABBOULEH
95 VEGAN GLOSSARY food, product news, and gadgets 23 ASIAN CABBAGE SALAD
Our key to the wonderful world 24 PURRFECT PESTO
of plant-based ingredients 10 HOT PRODUCTS 27 RAW VEGAN CHEESECAKE
Our pick of the best new vegan goods
62 ESSENTIAL GUIDE TO NOODLES Lighter bites
A staple ingredient in a huge number of dishes, 11 BOOK REVIEWS 32 WHITE TRUFFLE FOREST MUSHROOM
the variety of this wonder food is amazing We give our verdict on the latest PT
plant-based guides 35 SAVOURY PANCAKES WITH SATAY
84 THE CALCIUM CHASE SAUCE
Viva! Health's Veronika Powell smashes 12 COOK LIKE A PRO 39 KALE SCONES
some dairy myths and looks at good sources PART FOUR: ESSENTIAL POTS AND PANS 41 GRILLED ASPARAGUS SANDWICH
of calcium for vegans Take your cookery to the next WITH HOLLANDAISE SAUCE
level with our kitchen skills series 42 QUINOA FALAFEL WITH AVOCADO
16 EATING VEGAN TAHINI SAUCE
Cookbook authors Shannon Martinez and Mo 114 LOOSE ENDS 43 OVEN ROASTED CARROTS
Wyse are on a mission to make veganism cool Make the most of your leftover 44 GINGER KALE SOUP
ingredients with these recipe ideas 45 THAI COCONUT CREAMY SOUP
72 TOP OF THE CROPS 47 CARROT AND GINGER TOFU SOUP
Shining a spotlight on the nation's favourite veg RECIPES 47 BUCKWHEAT BLACK BEAN SOUP
74 10 EASY TAKES...POTATOES Raw food Family

Our top 10 simple potato recipes 19 CREAMY SPINACH SOUP 50 ONE-PAN PASTA PRIMAVERA
4
109
42 87
53 SUPREME VEGAN NACHOS 85 RICE AND PEAS

53 VEGAN NACHO CHEESE 87 JAMAICAN VEGGIE CURRY WITH
55 RAINBOW KEBABS COCONUT CHIPS AND BROWN RICE
55 PEA AND POTATO DUMPLINGS 89 COCONUT TOTO
57 KALE AND LEEK BAKE
58 PIZZA PROVOCATEUR Delicious drinks
59 MAGIC SHIITAKE SAUT 90 WATERMELON STRAWBERRY VANILLA
60 BEAN BURGERS SUNSET
61 RAW HOMEMADE MUSTARD 91 CHERRY CHOCOLATE SHAKE
92 SPICY KALE SMOOTHIE
Noodles 93 TROPICAL MANGO AND PINEAPPLE
67 SMOKED TOFU NOODLE BOWL JUICE
68 CHICKPEA NOODLE SOUP Cook Vegan is available
69 SIMPLE VEGAN RAMEN Cacao in print and digital
70 GLASS NOODLE SALAD 99 CACAO BANANA SMOOTHIE
The app is downloadable and works
71 HIGH VIBE RAW PAD THAI 100 CACAO, CHIA SEED PUDDING on a number of platforms including
101 'NUTELLA' RECIPE PCs and tablets. Readers can
Potatoes 102 HEALTHY CACAO BALLS subscribe to either a page turner
75 SHEPHERDESS PIE 103 STUFFED CHOC COOKIES version - the onscreen alternative
77 GARLIC POTATO AND COURGETTE 104 CRUNCHY OAT BARS to our print publication - or the
DAUPHINOISE 104 CACAO HOT CHOCOLATE interactive pinch-and-pull option.
77 LOW FAT GARLICKY ROAST POTATOES
Download the app from
78 EASY VEGETABLE CURRY Something sweet
79 HOME-MADE HASH BROWNS 107 SPICED MEXICAN FLAN
109 RAW CHOCOLATE HAZELNUT CAKES
Caribbean Cuisine 111 STRAWBERRY MUFFINS
82 PEPPERPOT STEW 112 CLEAN CHOCOLATE BOWL
83 JERK SEITAN SKEWERS
84 MACARONI PIE
5
News
A round up of the latest vegan
food, product news, and gadgets
SOMETHING
A BIT DIFFERENT
FOR YOUR TOAST
As well as being the UKs first range of organic
coconut spreads, Bukos organic coconut jams are
a great alternative for those looking to avoid certain
food types and allergens.
Containing only two natural ingredients - coconut nectar
a at
Zizzi wins best pizz
and coconut milk - in the original flavour, with the addition
of Philippine sea salt and organic cacao in the other two
wards
varieties, all of Bukos jams are free from dairy, gluten, wheat,
Peta's vegan food a

nuts, eggs and soya.
Plus, as theyre naturally
sweet from the organic coconut
nectar, the jams contain no Italian restaurant chain, Zizzi, has won the award of
added sugar or preservatives.
We like the original flavour
Best Vegan Pizza with its rustica Margherita, at this
on whole wheat toast years Petas Vegan Food Awards.
best. You can pick up a The rustica Margherita pizza is made with dairy-
jar in Holland and free cheese, fresh tomato sauce and a selection of
Barrett. vegetables layered on top.
A spokesman for animal rights charity Peta, said:
This national chain has won over the UKs vegans
by offering a dairy-free cheese option on any of its
pizzas. With a crispy thin crust, zesty tomato sauce,
Meat range from UKs first a selection of vegetable toppings and gooey vegan
cheese, we think the vegan rustica Margherita pizza is
travelling vegan butchers the best. Moreish starters and luscious desserts, too?!
Those on the hunt for artisanal vegan meat could do worse than You had us at vegan cheese.
take a look at Sgaia's vegan meats. Earlier this year, Zizzis spring summer menu saw
The business described as a travelling vegan butcher aims to it become the first restaurant chain in the UK to
create the highest quality plant-based food, whether that be vegan provide vegan pizza options that include a mozzarella
steaks, burgers, bacon, or salami. The company calls its product alternative. This seasons menu expands the chains
mheat. vegan and vegetarian offering further, with the
According to Sgaia co-founder Hilary Masin: Mheat is a wheat addition of a vegan lentil ragu and a new vegan
and soya-based vegan meat, made from a unique recipe devised by coconut gelato.
myself and my partner Alberto. It is flavourful, has a satisfying and
Jo Fawcett, marketing director at Zizzi, said: Zizzi
tasty texture, crisps when fried and is incredibly versatile. We have
is proud to offer a menu that caters for everyone,
used it to make steaks, burgers, charcuterie, streaky bacon rashers
the list is growing constantly. We are championing fresh, artisanal regardless of dietary requirements or personal
produce as the future of speciality vegan food in the UK. We stand by preference. As a brand we are all about choice and
the fact that it is not fake, its simply plant based. feel that this seasons menu really provides that with a
Sgaia sells its fresh, made-to-order products online. To find out delicious range of vegan options. Whatever your diet,
more visit sgaiafoods.co.uk. Zizzi has fantastic dishes to match.
EWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NE
6
PROTEIN-PACKED
FLOUR LAUNCHED
BY GOOD HEMP
Good Hemp is launching a range of protein-
packed pouches from September which aim
to make high protein cooking and snacking
easy. The new products include Hemp Seed
Hearts, High Protein Flour, and Wholemeal
Protein Flour.
The seeds contain your entire recommended
daily intake of Omega in just one serving. You
can sprinkle them on cereal, porridge, soups and salads
or stir fries you can also try adding them to cake or
bread, for a nutty texture.
The flour is described as ideal for high protein, low-
carb baking, with its 75 per cent protein content.
Quorn expands vegan
A spokesman for the company says: Made from natural
hemp seed, this is a plant-based complete protein so
line with new product
contains all the essential amino acids our bodies need. launches
With a neutral flavour, like wheat flour, this can easily
replace regular flour in any recipe. Meat alternative company Quorn is expanding
The wholemeal flour is also gluten and nut-free and its vegan range with four new lines 12
is a great way of adding protein, fibre and Omega 3 to months after the launch of its first plant-based
your baking. Perfect for health conscious bakers and offerings.
those following a high protein diet. The wholemeal The new products will include Vegan
version contains 50 per cent protein and 20 per cent Breaded Fillets and Quorn Nuggets. Quorn is
fibre. For best results in baking, simply combine one also launching two new chilled soups, suitable
part Good Hemp Wholemeal Flour with three parts for vegan consumers - Moroccan Chicken Soup
Good Hemp High Protein Flour or another flour of and Thai Chicken Soup.
your choice. When developing the products Quorn
worked with vegan consumers to identify the
items they would enjoy most.
Peter Harrison, Quorn marketing director
FOOD THOUGHTS said: We introduced our vegan range to
appeal to a new target audience and in
LAUNCHES response to a call from vegan consumers to
provide products that they can use to create
NEW CACAO great tasting meals.
RANGE Quorn launched Vegan Fillets, Vegan

Pieces and a Vegan Hot and Spicy Burger to
the market last year following three years of
Its the food of the minute (see our intensive new product development.
nutritionists notebook this issue) The products have outperformed
and a host of companies are getting expectations seeing listings increase by 120 per
in on the cacao game. cent as major retailer snapped them up. Sales
Food Thoughts is launching two for the vegan range have topped 1.6m and
items, both perfect for baking. The the products have risen to sit within the top
first roast cacao nibs makes a 10 most popular meat free products available
healthier alternative to chocolate within all the major retailers.
chips. Specially selected Fino de Peter Harrison added: Veganism is a sector
Aroma beans are gently roasted to within the industry that is growing as an
ensure essential nutrients, flavanols and antioxidants are retained. increasing number of consumers consider the
The other product the natural cacao powder is non alkalised, ethical, sustainability and health aspects of
and sundried, making it one of the richest source of flavanols and their food and well continue to work hard to
antioxidants. Its intense chocolate flavour makes it a perfect choice develop high quality, tasty products for the
for tasty, healthier baking. Quorn range.
7
BEER MAKERS
MOVE TOWARDS
FISH-FREE
BREWING
A growing number of brewers
are looking at alternatives
to isinglass as a clearing or
fining agent in their beers, the
2017 Good Beer Guide (GBG),
published by the Campaign for
Real Ale, CAMRA, reports.
Isinglass is made from the
swim bladders of fish and
as more and more drinkers
today are vegetarians and
vegans, brewers are looking at
alternative ways to serve crystal
clear pints. Isinglass is added to
casks of beer before they leave
the brewery. A natural chemical Not only are the drinkers happy
reaction attracts yeast and
protein and drags them to the
- but so are the fish!
bottom of the cask, leaving clear
beer above.
Good Beer Guide editor
Roger Protz says: Isinglass is
odourless and tasteless and
doesnt impact on the pint in
your glass. But as its derived
from fish, many drinkers are
unhappy with its use in the
brewing process.
As a result, a number of
brewers are either producing
unfined beer that is slightly
cloudy or are using alternative ANOTHER COCONUT PRODUCT
clearing agents.
Roger Protz says: The easiest
HITS THE SHELVES
solution is not to use any
Could this be the most innovative use of coconuts yet? The
clearing agents. I have seen at
Coconut Companys Organic Coconut Vinegar is made by
first-hand how brewer Justin
Hawke produces his ales at
fermenting organic coconut sap, its sole ingredient, to produce
Moor Beer in Bristol. Justin is an a tangy aromatic vinegar with a slightly sweet taste.
American from California who According to a spokesman: Unusually, it still contains the
fell in love with cloudy wheat Mother of Vinegar, the substance (a combination of good
beers in Germany when he was bacteria and cellulose) that naturally converts barley malt or
stationed there doing military fruit into vinegar. This allows the vinegar to continue fermenting
service. He moved to Britain whilst in the bottle, not only creating a more intense flavour
and bought Moor Beer where but also meaning the product is still live, adding to its health
he doesnt use isinglass as he benefits.
believes it strips some of the Being sweeter and less harsh than an apple cider equivalent,
flavour from beer...Not only are the vinegar lends itself perfectly to creating dressings or use in
drinkers happy but so marinades and even works well as a dipping vinegar.
are fish!
8
EWS
9
Hot
1 2
PRODUCTSON
BEST
OUR PICK OF THE
E
THE VEGAN SCEN
1 Bored of plain water, but avoiding sugary

pop? This genius bottle lets you add fruit to 3 4
your H20, making it tasty, and keeping
it healthy.
Infruition Fruit Infusing Water Bottle,
infruition.co.uk
2 Nut butter lovers will adore this new

spread made from hi-oleic peanuts. Hi-oleic
products contain naturally high levels of
monounsaturated (aka good) fats, so your
toast can be healthier than ever.
Whole Earth Hi-Oleic Crunchy Peanut Butter,
wholeearthfoods.com
3 This punchy granola is stuffed with flavours.

Organic Orange & Cashew Granola from
Primrose's Kitchen offers a filling and delicious 5
start to your day.
primroseskitchen.co.uk
EDITORS
4 Matcha green tea is said to have a positive PICK
effect on mood, memory, and focus. Its also
believed to boost your metabolism. This
ground Pure Chimp tea has a delicate and
delicious flavour.
purechimp.com
5 With a floral, fondant centre, these rich dark

chocolates are perfect for anyone who enjoys
delicate flavours in their sweets.
Beechs Rose & Violet Creams,
beechsfinechocolates.com
6 7
6 Perfect for Autumn, this beetroot, chickpea
and mint burger from Gosh! packs in natural
ingredients to give your taste buds a hearty
treat.
Gosh! Beetroot, Kale & Quinoa Burgers,
goshfreefrom.co.uk
7 Not actually a nut, but a small root vegetable,

these naked tiger nuts are nutrient-dense and
packed with super food qualities. They are also
very tasty.
The Tigernut Company Naked Tiger nuts,
thetigernutcompany.co.uk
10
BOOK REVIEWS
We give our verdict on the latest plant-based guides
SMITH & HOW NOT TO DIE VEGAN GOODNESS

DAUGHTERS MICHAEL GREGER, MD JESSICA PRESCOTT
SHANNON MARTINEZ WITH GENE STONE Hardie Grant Books
AND MO WYSE Flatiron Books
Hardie Grant Books This cookbook from writer
In this book, respected and photographer Jessica
Across seven adventurous plant-based physician Dr. Prescott is a colourful
chapters, including big Michael Greger, examines selection of exciting plant-
plates, small plates, the 15 top causes of death based recipes that can
salads, sweets, dressings in America and explains be made and enjoyed by
and cocktails authors what nutritional and anyone. Creator of stylish
Shannon and Mo have lifestyle changes we can vegan blog Wholy Goodness,
provided readers with over make to live longer. The 15 Jessica shows readers that
80 scrumptious original leading causes of death cooking with plants can be
recipes that will appeal including heart issues and both gutsy and flavourful.
to both meat-eaters diabetes - claim the lives All of the 60 simple yet
and vegans alike in this of 1.6 million Americans delicious dishes are laid out
stunning book. Putting an annually. In addition to in an easy to follow format
inventive spin on classics, highlighting what to eat accompanied by a large
dishes range from white to help prevent these bright image displaying the
truffle forest mushroom illnesses, How Not to Die finished result. Divided into
pt, jalapeno and corn includes a checklist of the sections: quick eats, one-
fritters, and tuna and 12 foods we should try to hour meals, slow suppers
green pea croquettes to consume on a daily basis. and side matters, recipes
spiced Mexican flan, warm Dr. Greger also encourages include a curried chickpea
Mexican corn and blueberry a whole-food, plant-based salad sanga, super simple
puddings, and warm diet as a preventative to daal, and jackfruit tacos,
Spanish doughnuts. With a heart disease among other as well as authentic baba
restaurant and deli already diseases and conditions. ganoush, pea and potato
under their belts and now Full of practical, actionable dumplings and masala mash.
a cook-book, Shannon advice and surprising, This debut cookbook is not
and Mo are committed to cutting edge nutritional just another vegan cookbook:
expanding and perfecting science, this doctors orders it is about unfussy,
the dynamic food culture of are just what we need to unapologetic goodness that
plant-based cuisine. live longer, healthier lives. puts taste first.
11
COOK
like a pro
Take your cookery to the next
level with our kitchen skills series
12
PART FOUR: Essential pots and pans
A
fundamental part of creating delicious food in your
home kitchen is the equipment. While the saying goes,
'a bad workman blames his tools,' it is actually fair to say
that if youre not fully stocked with the right inventory,
you are going to struggle.
An important part of your cookery arsenal is pans: but what
do you need, and how can you make sure you have just the right
sizes, shapes, and types of pan?
The non-stick frying pan

One of the most versatile pans in the cupboard, your frying pan (or
skillet) can be used for a multitude of foods. Perfect for sauting,
making pasta sauces, and even curries, its one you should always
keep close to hand.
Its worth bearing in mind that the more effective the non-stick
surface is, the less fat you can use in your cooking. Its also worth
looking for a frying pan that has an ovenproof handle, in case
you want to finish recipes off in the oven or under the grill (but
remember to be careful when using metal handles as they can get
very hot).
THE GRIDDLE PAN
Maintain the life of your non-stick pan by never scrubbing the
surface. Like with a griddle, you want to soak so you don't damage the While many people immediately
non-stick surface, unless it is cast iron (see box overleaf). Not sure what associate these with steak, a good
size to buy? A good, basic pan thats versatile and easy to store measures quality griddle is just as useful when
around 25cm (10in) in diameter. it comes to vegan cooking. These are
heavy pans and the weight helps
A GOOD FRYING PAN: them to heat up quickly, and retain
heat well, making for consistent,
Has a handle that stays cool
speedy cooking. The quickness of
Has sleek design without any dirt traps
cooking means your veg will retain
easier to clean
their juiciness and flavour. The
Should be fairly weighty (meaning more
ridges lift ingredients from the
durable than a lighter pan)
base of the pan, meaning that rather
Has even heat
than steaming in their own liquids,
distribution
they keep their own moisture and
freshness.
The ridges in a griddle pan
The 22cm (2-quart) saucepan mean you can create the typical
chargrilled look when it comes to
meat replacement products (think
Everyone needs a good saucepan from cooking pasta, rice, and other seitan and tofu) as well as on grilled
grains, heating up baked beans, and making sauce these are incredibly vegetables. The darker sections also
important pieces of kitchen kit. taste different, meaning you can
This size should be versatile enough to do all these things, but you should create more nuanced flavours in
shop around, looking at what size is appropriate for the amount of storage your griddled food.
space you have as well as how much you will be cooking (how many When cleaning your griddle, never
portions). scrub instead, let it cool down, and
Before choosing what your pan is made from, consider the hob you have. then leave it to soak.
All types of metal work on gas and electric burners, but induction hobs
require an amount of ferrous metal (i.e. iron) to conduct heat properly. A GOOD GRIDDLE:
Heats up quickly
A GOOD SAUCEPAN: Retains heat well
Is well-balanced (you dont want a heavy handle that makes it topple over on the hob) Is non-stick
Is easy to wash (especially if you accidentally burn something in it) Should be fairly weighty (a heavy-duty pan
Suits your hob type (if you have an induction hob, you need a pan with a magnetic bottom) will most likely be more durable than a lighter,
Has even heat distribution weaker one)
13
THE BENEFITS OF CAST IRON
M
any chefs and cooks recommend cast iron pots and pans. Why?
Well, there are a number of reasons; some say cooking in cast iron
makes food taste better and brown better which means you need
less added fat. Cast iron is affordable and durable once you invest, these
pans will last for years and years. Cast iron isnt non-stick when you first
buy it first you have to coat it in cooking oil and bake it at 175C (Gas Mark
4/350F). After baking, you need to dry with paper towels, and your pan is
seasoned and ready to go. Every time you heat oil in the pan, you reinforce
the non-stick coating.
You shouldnt leave a cast iron pan to soak. You should always hand
wash it (rather than using a dish washer) using a non-metal brush, then
dry thoroughly using a tea towel. You can oil the pan regularly, but only
need to bake it again if it becomes rusty - baking for an hour at 175C (Gas
Mark 4/350F) should get the rust off. You shouldnt attempt to
boil water in cast iron pans, as this will cause the pan to rust. Cast
iron takes a little longer to heat up than other pans, but retains
heat very well, and evenly.
An added bonus is that cooking in cast iron increases the iron
content in food the longer the food is in the pan, the more
iron it absorbs.
TOP TIP
You should make sure you have secure, well-fitting lids
for your pans important for both cooking and safety.
OTHER ADDITIONS
THE WOK THE STEAMER THE LARGE SOUP POT

This is not an essential, but the deeper You can buy surface-top electric Perfect for making stews, large portions
shape of a wok does have some advantages steamers (which tend to be larger of soup, mash, and bigger quantities
when stir-frying food, making it easy to toss and require more storage) or tiered of grains, many a one-pot meal can be
veggies in its large bowl shape, requiring steamers for your hob either works thrown together in this larger pan. A
little oil, and heating food quickly. well for basic steaming of veggies. good size is around 4-5 litres (4 quarts).
14
15
Eating vegan
Cookbook authors Shannon Martinez and Mo
Wyse are on a mission to make veganism cool
16
C ongratulations on your book,
- it is a really beautiful item. It
has loads of great recipes and
a really unique aesthetic. It
makes veganism look cool and desirable.
Is that part of your mission, to change
the image around veganism?
lives, the massive hen party, or the first
date, we see everyone. People often have
no clue, even sitting under the giant Eat
Vegan neon sign. It's simply amazing.
What cuisines influence you? And who

inspires your cooking style?
MW: White Truffle Forest Mushroom
Pt - hands down (see inside this issue
for the recipe). It was what won me over
even before Shannon and I met. Then she
happened to write down what she thought
she could remember of the recipe, this was
in 2012, when she didn't write down her
SM: The cuisines that influence my cooking recipes. I made it heaps, but then when
MW: Thanks so much for that. Just in the the most are Spanish, South American it came time to put it on the menu and
phrasing of the question you're pointing and Chinese. Grandmothers and street then in the book, Shannon had to revisit
out that we are completely devoted to vendors inspire me. They may not have the the shabby stained sheet the handwritten
changing the general perceptions of qualifications, but in my eyes, they're the recipe was on.
veganism. The book alone doesn't look best. I also love the Brekkie Burrito, especially
like other vegan books, in fact, we want the the Scramble, the Chickpea Stew, Pickled
book positioned outside the vegan section How do you approach creating a new Veg Salad, Chocolate Pt, all the cheeses.
so people who would never go to that dish? If you are trying to veganise an old Okay, all the recipes.
end of the store would pick up our book classic, do you adopt quite a scientific SM: Sofrito, Roast capsicum salad,
because they're drawn to the layout/cover/ process? Estofao (Spanish chickpea stew), Quince
photos, anything. SM: It usually starts on my days off when doughnuts and Chocolate pate.
This is a book that, as the title says, I go to the markets to check out what's
happens to be vegan. The focus is always going on and available at the time. I'll pick If someone starting out as a vegan thinks
on how good the food is, and how great up whatever looks good, then spend some its too complicated to make vegan
of an impression good food can make on time creating new dishes at home using food, or the flavours are too bland, what
people who thrive on meat for all meals non-vegan ingredients. Then I'll bring those general piece of cooking advice would
diets. Good food first, avoidance of animal ideas and recipes into work and figure out you give them?
products second. how to veganise them. I guess you could MW: Dont exclusively cook from vegan
There's a general negative psychology say that at times there is a slight scientific books, look up our favourite substitutes, or
about the word vegan, and we want to aspect to some of the elements of the look them up online and work from non-
remove all of that. The coolness and recipe development. vegan books. There are so many amazing
desirability is something that is gaping substitutes in the world today, it's silly to
in the vegan market, as in, the vegans When you were compiling the book, how go a conventional route to making this
are a great, supportive community, but did you decide what recipes went in slightly less conventional diet. But it's very
opening the minds of the mainstream is there? easy. Things like fresh herbs, spices, hot
the harder part. It's time now that the rise MW: It goes two ways with us, it can be sauces, nutritional yeast, Braggs, liquid
in popularity of vegan food is at its height either we offer everything all at once, or smoke, so many things to make everything
to make vegan food approachable, non- we offer a small selection in the hopes that more flavourful. You really shouldn't worry
confronting, fun, filling and flavourful. we will be able to further our cookbook about what's missing as there's so much
repertoire. We just knew we couldn't offer that can go in.
Can you tell me a little bit about your a couple of the very special mainstays
deli and restaurant? Who are your and we also knew that with the Deli Final word
customers? Do you get a lot of non- especially, we hopefully have several more MW: We do what we love. Shannon's
vegans? books to create. The decisions for recipes goal as a chef is to make you happy, our
MW: Smith & Deli is an all-vegan include customer favourites, as well as collective goal is to show everyone vegan
convenience store and deli. We have a our own favourites that maybe were a bit isn't a dirty word, so forget what you know
vast rotating pastry, salad, and savoury misunderstood on the menus, and perhaps and check out how easy these recipes are.
meal offering, complete with hot pies, should be made at home by everyone to In the guidelines of the book, the first 5
vanilla slice, savoury scrolls, and heaps of enjoy. We love seeing people's reactions instructions are as follows (and we mean
take-home meals. The Deli's super popular to things - mostly how beautiful the food it):
items are the 32 made to order sandwiches looks, but also how much they believe they 1. Dont be scared in the kitchen.
on our permanent menu. We also have can make these recipes. 2. Dont follow the recipes too carefully.
hand-selected specialty grocery items. SM: We really wanted to make sure the 3. These recipes are for regular cooks. This
Smith & Daughters is an all vegan Latin recipes in the book were going to be able isnt fancy stuff.
restaurant and full bar. Our menu spans to be made by everybody, no matter what 4. We believe in you. Remember, if we can,
Mexican, Spanish, Central & South their skill level in the kitchen was. And that you can.
American dishes and offers an amazing the ingredients were easily obtainable for 5. If you dont have an ingredient, it doesnt
selection of complementary cocktails. The everyone. It was also important to make mean you cant make the food in this book.
restaurant fills that gap of big bold flavours, sure that our personal favourites were Unless otherwise specified, substitute the
great drinks and especially good times. featured so that people could really get missing item with something else, or leave
The customer breakdown at our a feel for our all-time favourite Smith & it out. The final product wont suffer over a
restaurant is estimated at 75-80 per cent Daughters recipes. missing herb.
meat eaters - we really do attract everyone.
Smith & Daughters is published by Hardie Grant
Whether it's a supportive partner, or family What are your own favourites from
Books on November 3. Cook Vegan readers get a sneak
there to celebrate the token vegan in their the book? peek at three of these delicious recipes in this issue.
17
Raw power
Let these natural ingredients shine
Per serving:
113 9.0g 1.9g 0.8g 0.7g 3.9g
kcal Fat Saturates Sugars Salt Protein
18
Rawfood
Per serving:
80 3.6g 0.6g 4.8g 0.1g 3.5g
CREAMY SPINACH SOUP BUFFALO CAULIFLOWER crunchiness. Serve with celery and the
BITES WITH RANCH DIP ranch dip.
450g (2 packed cups) spinach
1 avocado, peeled and pitted 2 heads of cauliflower chopped *If you dont have a dehydrator, place
cucumber, peeled your oven on its lowest setting and
75g ( cup) cashews For the buffalo sauce: leave the door ajar. This will give you the
235ml (1 cup) water plus 235ml 115g ( cup) dates soaked same result as dehydrating, however, it
(1 cup) water 65g ( cup) dehydrated tomatoes may take longer.
2 tbsp miso (optional) soaked
2 tbsp lemon juice 235ml (1 cup) water For the ranch dip:
1 tsp ginger powder 200g (1 cup) tomato chopped 75g ( cup) cashews soaked
1 tsp garlic powder 2 tbsp raw tahini 118ml ( cup) water
25g ( cup) coriander (cilantro) 1 tsp cayenne pepper Juice of 1 lemon
tsp sea salt 2 tsp garlic powder 1 clove garlic
Dash cayenne pepper 2 tsp onion powder 1 tbsp onion chopped
tsp turmeric 2 tbsp fresh parsley
1 Blend cashew, garlic, ginger and tsp salt 2 tbsp fresh mint
235ml/1 cup water until smooth. Set aside 2 tbsp fresh dill
1 tablespoon of the creamy sauce. 1 Blend all sauce ingredients until tsp salt
smooth. Black pepper to taste
2 Add avocado, spinach, cucumber, miso,
salt, cayenne, lemon juice and 235ml (1 2 Toss cauliflower into the sauce in a 1 Blend all the ingredients until smooth.
cup) water to blender and blend until large mixing bowl.
smooth. Adjust seasonings to taste. 2 Adjust flavours. Chill.
3 Place buffalo cauliflower florets onto
3 Chop fresh coriander and drizzle creamy dehydrator trays. Dehydrate* at 115C
sauce and coriander over the soup. (240F) for 12-24 hours, until desired Recipes by Lena Ksanti, mypureveganfood.com
19
VEGGIE SPRING ROLLS 2 Remove the rice paper round from For the spicy curry sauce:
the water and spread it flat on the work 75g ( cup) soaked cashews
Makes: 16 rolls surface. Lay spinach in the middle of the 1 carrot, cut into cubes
rice paper, flattening it with your palm. 1 lemon juiced
8 rice paper rounds 1 tsp curry
1 yellow bell pepper, sliced 3 Top with peppers, courgette (zucchini), 1 tsp turmeric
675g (3 cups) baby spinach carrots, red cabbage, avocado and Pinch cayenne pepper
1 courgette (zucchini), julienned coriander (cilantro). Water to thin
2 carrots, julienned Black sesame seeds
3 leaves red cabbage, sliced 4 Fold bottom up, sides in and roll as
1 avocado, sliced tightly as possible until the roll is closed. 1 Blend all the ingredients until smooth.
50g (1 cup) coriander (cilantro), thick Adjust flavours. Top with seeds.
stems removed and minced 5 Set aside seam side down and cover
225g (1 cup) spicy curry sauce (see with damp paper towels. Repeat with Recipe by Lena Ksanti, mypureveganfood.com
next recipe on this page) the remaining paper and fillings.
1 Prepare all the vegetables and set 6 To serve, cut each roll in half. Serve Per serving:
aside. Prepare a bowl with warm water. with spicy curry sauce on the side.
69 4.5g 0.9g 2.0g 0.1g 2.7g
Dip the rice paper into the water until it
is soft and pliable, about 20-30 seconds.
20
Rawfood
HERBED 'CHEESE' STUFFED MUSHROOMS

Makes: 15 mushrooms
1 courgette (zucchini)
2 tomatoes
10g ( cup) basil
15 baby portabello mushrooms, cleaned and stemmed
140g (1 cup) raw almonds soaked and shelled
tsp salt
lemon juiced
80ml ( cup) water
2 tsp garlic powder
45g ( cup) coriander (cilantro) chopped
45g ( cup) basil chopped
1 Blend the courgette, (zucchini), tomatoes and basil.
2 Stuff the filling into the caps of the mushrooms.

Place on a dehydrator sheet and dehydrate at
115C (240F) for 2- 3 hours. Put the remaining
ingredients in the blender and pulse several
times, scrape down the sides, repeat. Top
mushrooms with 'cheese' and serve.
Recipe by Lena Ksanti,

mypureveganfood.com
Per serving:
124 9.3g 0.8g 2.1g 0.2g 5.8g
21
SUPER HEALTHY CAULIFLOWER 1 In a large salad bowl, add grated
TABBOULEH cauliflower, tomatoes, shallots, fresh
coriander, fresh mint, chia seeds and
hemp seeds. Combine well.
1 large cauliflower grated into
grain-size pieces
2 Cover and set in the fridge. Add olive
3 medium tomatoes, peeled,
oil, lemon juice, and gomashio salt right
and chopped into small pieces
before serving, mix well. Serve chilled.
2 shallots, peeled and finely chopped
A handful of fresh coriander, finely Recipe by Oh My Delish, ohmydelish.com
chopped
A handful of fresh mint, finely *Gomashio salt is a Japanese condiment made
from sesame seeds and salt. It is readily available
chopped from health food shops.
2 tbsp chia seeds
1 tbsp hemp seeds Per serving:
1 lemon, juiced
48 2.0g 0.3g 2.8g 0.0g 2.4g
Extra virgin olive oil
Gomashio salt (sesame salt)*
22
Rawfood
ASIAN CABBAGE SALAD 1 Mix the cabbage and carrots in a large

bowl and toss.
Total time: 10 minutes
Serves: 4 2 Mix the dressing ingredients well in a
separate bowl.
For the salad:
400g (4 cups) cabbage, shredded 3 Pour on the salad and toss until well
2 carrots, grated or shredded coated.
For the dressing: 10-Minute Recipes: Fast Food, Clean Ingredients,
3 tbsp olive oil Natural Health, Hay House UK, 14.99
tsp sesame oil
1 tbsp rice vinegar
2 tbsp coconut sugar or maple syrup
2 tbsp roasted sesame seeds
tsp salt Per serving:
tsp black pepper 101 7.4g 1.1g 5.4g 0.3g 1.8g
1 tsp amino acids, like Bragg Liquid kcal Fat Saturates Sugars Salt Protein
Aminos or soy sauce (optional)
23
Rawfood
Per serving:
259 31.2g 3.9g 1.4g 0.5g 12g
PURRFECT PESTO food processor or high-speed blender, peeler or a spiralizer. Its a good idea to
and pulse until the mixture is blended drain the noodles in a colander while
900g (4 cups) dinosaur (Lacinato) and creamy. You can add a little more you're preparing the pesto, setting your
kale, or regular kale, washed and olive oil here if you like. table, etc., to release the excess water.
chopped (Rule of thumb: 1-2 courgettes
70g ( cup) unsalted pine nuts 2 Add a pinch of Celtic salt, or to taste. (zucchinis) per person, depending on
2 cloves garlic, roughly chopped If you find the kale slightly bitter, feel how ravenous you are.)
70g ( cup) nutritional yeast free to add a small amount of stevia or
80ml ( cup) olive oil, and then some other low-glycaemic natural sweetener 4 For a cooked dish, warm in a pan on a
Celtic salt, to taste to your liking. low flame, and toss with cooked pasta,
potatoes, grains or vegetables. This
1 Toast the pine nuts dry in a small pan 3 To keep this dish raw, simply make freezes well, so make an extra batch.
on a very low flame until they are lightly courgette (zucchini) noodles (as
browned, about 3-5 minutes. Place all pictured) by first removing the skins,
the ingredients except the salt into your then making thin ribbons with a potato Recipe by Alise Marie, aliseinwonderland.com
24
23
Ra w V e g a n
Chees e c a k e
26
Rawfood
RAW VEGAN CHEESECAKE
Pre-preparation Time: soaking cashew
nuts for 6 hours or overnight
Preparation Time: 30 minutes
Cooking Time: 2-3 hours
Serves: 10-12
For the crust:

175g (2 cups) Primrose's Kitchen Organic
Oatmeal & Chia
300-350g (2 cups) Organic pitted
Medjool dates
Pinch of salt
For the filling:

390g (2 cups) cashews, soaked in water
100g ( cup) of coconut oil, melted
120ml ( cup) maple syrup or agave nectar
2 tbsp of grated lemon zest (from about 1
large lemon)
90ml ( cup) fresh lemon juice
2-3 tbsp of acai powder (optional) and extra
for sprinkling on top to give the cake colour
tsp salt
Organic berries and edible flowers to
garnish
1 Line the bottom of a 20cm or 23cm spring

form with grease proof, non-stick paper. Set
aside.
2 Next place the oats and chia mixture

together with the salt and dates for the crust
in a food processor and pulse until the mixture
is uniform and sticks together when pressed.
Then transfer the mixture into the prepared
spring form, put in the fridge until needed.
3 For the filling, drain the water from the

cashew nuts away. Then mix all the ingredients
for the filling in a blender (preferably a high
speed blender) until smooth and nicely
combined.
4 Then remove the spring form with the

cheesecake crust from the fridge and pour the
filling mixture on top, smoothing over the top.
5 Place in the fridge for 2-3 hours or until

lightly set. Garnish as desired and enjoy.
Note: The cake should keep in the fridge for

about 4 days.
Per serving:
369 24.2g 10.1g 14.9g 0.2g 8.6g Recipes and photography by Primrose Kitchen.
primroseskitchen.com
27
The
lcium
cachase
Viva!s Veronika Powell MSc
smashes some dairy myths
W
e need milk for
calcium! After
decades of this
incessant mantra
at last times are slowly changing.
People are beginning to learn theres
a whole range of foods that contain
calcium - and that dairy is not the
only, nor the best, source. And about
time too as decades of research show
that countries with the highest dairy
consumption have the highest rates
of osteoporosis (brittle bone disease)
and fragility fractures.
Calcium is an important mineral
that we need for healthy bones,
muscle function, numerous metabolic One of the latest developments in pulses, fortified soya drinks and
reactions and hormonal balance the calcium debate is The National soya protein (tofu) in your diet. A
- about 700 mg per day (adults), Osteoporosis Societys statement on vegetarian diet is not a risk factor
children a bit less, adolescents and veggie and vegan diets: If you dont for osteoporosis and vegetarians
lactating women slightly more. And eat dairy products, you will need to and vegans do not appear to have
we can get more than enough from include lots of other calcium-rich poorer bone health than the rest of
non-dairy sources as long as we eat foods such as green leafy vegetables, the population. This is a great step
a varied and reasonably healthy diet. almonds, sesame seeds, dried fruit, as health professionals and the public
28
Specialreport
alike look at this website

for guidance. GOOD CALCIUM SOURCES
Vitamin D is also essential for
bone maintenance and important
for calcium metabolism. Your GREEN LEAFY
skin produces enough in the VEGETABLES
summer when exposed to
Broccoli, kale, spring
the sun but during the
winter months, you greens, cabbage,
might need to take a parsley, watercress
supplement or choose
foods enriched
with it. DRIED FRUIT
However, we Figs and apricots
need much more
than calcium
and vitamin D to PULSES
produce strong Peas, beans,
bones. Nutrients
such as potassium,
lentils, soya and
magnesium, calcium-set tofu
selenium, zinc, (soya bean curd)
copper, boron, iron,
vitamin K, vitamin
C, B group, beta NUTS AND SEEDS
carotene (vitamin A) Almonds, brazil
are also needed but
nuts, sesame seeds
dont panic. Fruit and
vegetables, nuts and seeds, and tahini (sesame
pulses and wholegrains seed paste)
are the best sources. By now, ENRICHED
you might be getting a pretty PRODUCTS
good image of what kind of diet is
the best for your bones. But theres
Plant milks
more to it. (soya, oat,
Everything we eat or drink is coconut,
either acid or alkali forming and our rice, etc.)
body needs to keep its fine-tuned
balance. Animal protein (meat, fish,
eggs and dairy products) produces
significant volumes of acid compared
to plant protein. The main way this
acid is neutralised in your body is by
using calcium from blood, muscles too. They are the same foods that are good things listed above.
and even the skeleton. This is a major good sources of all the nutrients we
problem because the calcium lost need for healthy bones what WHAT DOES THE SCIENCE SAY?
from bones cannot be easily replaced a coincidence. So stock up on Studies show that people who eat the
- it has to be gradually built back in. vegetables, fruit, nuts and seeds most animal protein have up to
Dairy products come with their (almonds, Brazil nuts, sesame seeds four times higher bone loss compared
own burden of animal protein and and flaxseed), lentils, butter beans, to people who eat none or only
the large quantities of calcium they tofu, and so on. Many grains are also tiny amounts. Animal protein is
contain cant be instantly absorbed alkali producing or in the neutral consistently shown to be bad for the
and much is lost in urine. On the zone - millet, quinoa, spelt, wild rice bones whilst plant protein does not
other hand, alkali producing foods and buckwheat. So what you need to have the same effect. In fact, people
are not only good for your bones, be aiming for is a vegan diet full of whose diets are high in fruit and
they are good for your overall health fresh fruit and vegetables and all the vegetables have the healthiest bones.
29
Specialreport
TIPS TO MAKE YOUR DIET

WORK FOR YOUR BONES
Always snack on fresh fruit and vegetables (unlimited)
aim for four portions just as snacks.
Add fresh fruit to your natural muesli (unsweetened).
Keep a small box of nuts and dried fruit in your bag

to snack on.
Make or buy fresh smoothies rather than juice

(juice can be little more than just sweet water).
Use almond butter its healthier, a good calcium

source and can be spread on just about anything.
Soya yoghurt with chopped dried

and fresh fruit can be a great snack.
Avocados are an excellent source

of energy - slice them for
sandwiches or blend with beans or
chickpeas into a spread.
Always add vegetables to

main dishes and/or have
a salad on the side.
Add tahini (sesame paste)

to make sauces creamy
ONE LAST THING (one tablespoon per two
Bone adapts to the weight and portions).
pressure applied to it and it needs
this stimulation to stay strong. Theres Tofu stir-fries are a
no need to sweat your socks off but great quick dinner.
moderate, weight-bearing exercise is
a must. This means walking, carrying Make beans,
shopping bags, dancing, gardening, chickpeas and
ball games, jogging, yoga, weight- lentils the main stars
lifting exercises and so on. of your stews, soups
(blend for smoothness),
WANT TO KNOW MORE? chili, pasta and Indian meals.
Building bones for life is Viva! Healths Add to salads and use them pureed
easy-to-read, handy guide giving as sauce bases.
nutritional guidance for building
strong bones and teeth in children, Make fruit a staple in your
advice on how to prevent and treat desserts - dipped in dark
osteoporosis, menu plans plus chocolate, frozen and blended into
easy and gorgeous recipes for both vegan ice-cream or layered with
children and adults. Go to chopped nuts and coconut yoghurt.
vivahealth.org.uk/bones to read,
download (free) or order a
paper copy.
30
29
OREST MUSHROOM PT
FLE F
RUF
T
WH ITE
32
Lighterbites
WHITE TRUFFLE FOREST stirring frequently, until caramelised,

MUSHROOM PT about 5 minutes. Add the garlic and
pecans, and continue to cook for a
This pt lasts for ages in the further 2 minutes.
fridge. We recommend saving some
for the week ahead and spreading it 3 Strain the porcini mushrooms and set
on absolutely anything (crackers, veg, aside the liquid. Add the porcini and
sandwiches), or mixing in some vegan button mushrooms to the pan along
sour cream for a creamy mushroom with the thyme, cook for a few minutes
dip, or using it as a pasta sauce - its so then deglaze the pan with the PX sherry.
versatile.
4 Add 80 ml (2 fl oz/1/3 cup) of the
dried mushroom soaking liquid and
Serves: 4-6 cook until completely reduced. Season
well with salt and pepper.
250g (9 oz) firm tofu, cut into 8 pieces
1 fresh bay leaf 5 Transfer the ingredients to a blender
Stock* and add the soy sauce, truffle oil and
60ml (2 fl oz/ cup) olive oil sherry vinegar. Blend until completely
1 onion, chopped smooth.
2 large garlic cloves, crushed
50g (1 oz/ cup) pecans or walnuts, 6 Fill ramekins nearly to the top with
roughly chopped pt, cover with melted butter and add
15g ( oz/ cup) dried porcini a thyme sprig.
mushrooms, soaked in 125ml
4 fl oz ( cup) warm water 7 Set aside in the fridge for at least 2
440g (1 lb/4 cups) button mushrooms, hours to firm up. Serve pt with slices
roughly chopped of toasted baguette.
1 tsp thyme leaves, plus extra sprigs,
for garnish
60ml (2 fl oz/ cup) Pedro Ximnez Note: You can substitute brandy for PX
sherry (see note) sherry if youre unable to get your hands
2 tbsp soy sauce on it.
1 tbsp white truffle oil
1 tsp sherry vinegar *Many meat stock cubes are suitable
Melted vegan butter, to cover for vegans - just be sure to check the
Toasted bread slices, to serve packaging. Vegetable stock will also
suffice if youd rather use this.
1 Place the tofu, bay leaf and enough
stock to cover in a large saucepan. Bring Smith & Daughters: A Cookbook (that Happens
to be Vegan) by Shannon Martinez and Mo Wyse
to the boil, then reduce the heat and (Hardie Grant, RRP 20)
simmer on low for 5 minutes. Drain
the tofu and press with paper towel
for about 10 minutes to remove excess
liquid. Per serving:
126 10.2g 1.2g 1.7g 0.3g 4.1g

2 Heat the oil in a frying pan over
medium heat. Add the onion and cook,
27
Savoury pancakes
with satay sauce
34
Lighterbites
SAVOURY PANCAKES 2 If a thinner sauce is desired, add more
WITH SATAY SAUCE hot water, 1 tablespoon (15 ml) at a
time, until the desired consistency is
These pancakes, with their savoury achieved. Set aside.
sauce, add sophistication to any dinner
table. 3 To make the pancakes, put the
cabbage, onion, and carrot in a large
For the satay sauce: bowl. Sift the flour, baking powder, and
185ml ( cup) unsalted natural salt into a separate large bowl.
crunchy peanut butter
60ml ( cup) hot water, plus more 4 Whisk in the non-dairy milk, water,
as needed and oil until the mixture is smooth.
4 tsp reduced-sodium tamari
2 tsp toasted sesame oil 5 Add the vegetables to the flour mixture
1 clove garlic, crushed and stir until well combined.
1 tsp seeded and minced hot green
chilli 6 Lightly coat a frying pan (cast iron if
1 tsp curry powder you have one) with oil and heat over
medium-high heat. Spoon 60 ml ( cup)
For the pancakes: of batter per pancake into the frying
600g (6 cups) thinly sliced cabbage pan and cook until the bottoms of the
1 onion, thinly sliced pancakes are golden brown, about 5
1 carrot, peeled and grated minutes. (You will need to cook the
500ml (2 cups) unbleached all- pancakes in a few batches, depending
purpose flour on the size of the frying pan.)
1 tbsp baking powder
1 tsp salt 7 Flip the pancakes over and cook the
375ml (1 cups) plain unsweetened other side until golden brown, about 5
non-dairy milk minutes.
250ml (1 cup) water
2 tbsp vegetable oil, plus more for the 8 Repeat with the remaining batter,
frying pan adjusting the heat as necessary.
1 To make the sauce, put all the 9 Divide the satay sauce among four
ingredients in a small bowl and stir until small bowls and serve alongside the
well combined. pancakes for dipping.
Note: To keep the pancakes warm while

the remainder cook, preheat the oven to
95C (Gas Mark 1/200F). Line a baking
sheet with parchment paper. When
the oven is preheated, put the baking
sheet in the oven and begin cooking
the pancakes on the stove top. Transfer
each cooked pancake to the baking
sheet using a metal spatula.
Serving suggestion: Many delectable

items can accent this dish. Possible
garnishes include chopped fresh
coriander (cilantro) leaves, nori flakes,
pickled ginger, and sweet soy sauce.
Recipe from Cookin' Up A Storm, Laura Dakin,

Per serving: Book Publishing Company, 2015.
191 7.7g 1.5g 3.0g 0.7g 6.1g
35
Please subscribe me to Subscribe to Cook Vegan
Cook Vegan Magazine so I can digital edition for 1 year
save over 35%: 27.50 (10 issues) 21.99
instead of 42.50
Europe: 55.20
Rest of the World: 65.50
You can also subscribe:

1. Online at cookveganmag.com
2. By phone on 01787 224040
3. By completing the form below and returning it to us in an envelope
addressed to:
Prime Impact Events and Media
Park House, The Business Centre, Earls Colne Business Park, Earls Colne,
Colchester, Essex CO6 2NS
YOUR DETAILS
Mr | Mrs | Ms:
Address:
Subscribe to our digital

Postcode:
edition to read on the go.
Telephone:
Choose from a page-turner
Email:
or fully interactive app.
Visit orders.primeimpact.co.uk
PAYMENT DETAILS
Mastercard
Maestro
Card Number
Visa
Cheque Enclosed (Payable to Prime Impact) 3EASY WAYS

TO SUBSCRIBE
Online
Last 3 digits of security pin (on the back of the card)
cookveganmag.com
Expiry Date: _____ / _____ Telephone

Issue Number (Maestro Only) Or Valid From Date: _____ / _____ 01787 224040
I agree for Prime Impact to debit my card for the amount of:
Post
UK 27.50 Complete the form
Europe 55.20 opposite & send it to us
Rest of the World 65.50
PLEASE NOTE that your subscription payment will appear on your

We accept PayPal online
bank statement as PRIME IMPACT.
Cook Vegan is published 10 times a year
CV04 * RRP 42.50. Based on UK subscription
30
Subscribe today
and SAVE over 35%
Receive 10 issues (1 year)
for 27.50 instead of 42.50*
Plant Power for the Planet November 2016 - 4.25
Caribbean Delicious
DREAME DESSERTS
EXCLUSIV Flan, muffins, and more
COOK VEGAN
RECIPES
85
MORE THAN THE CALCIUM CHASEI
Can vegans
get enough?
Recipes
ESSENTIAL GUIDE
NUTRITIONISTS TO NOODLES
NOTEBOOK One of the world's
most popular foods
The truth
about cacao
Food for friends

Easy meals for sharing
Smoked tofu
noodle bowl p. xx
Top of the crops F Perfect nachos F Smoothie bowl
Cook Vegan contains extensive information on plant based

cookery and techniques with recipes for every budget.
CookVeganMag.com
Plant Power for the Planet
* RRP 42.50 Based on UK subscription
37
38
Lighterbites
KALE SCONES
This is our spin on a savoury scone. Like all scones, they

are best eaten straight out of the oven, smothered in some
kind of dip or dunked into a soup or stew.
Makes: 8 Scones
A drizzle of olive oil, for the pan

2 small white onions, peeled
46 large kale leaves
For the scone mixture:

375g (13 oz/3 cups) plain (all-purpose) flour
6 tsp baking powder
1 tsp sea salt
50ml (2 fl oz/ cup) olive oil
250ml (8 fl oz/1 cup) nut milk of your choice
Pumpkin or sesame seeds, to garnish
Sea salt flakes, to garnish (optional)
1 Preheat the oven to 180C (Gas Mark 4/350F) and place

the shelf on the middle rack.
2 Place a frying pan on a medium heat and cover the

bottom with a thin layer of olive oil. Cut the onions in
quarters to remove the skin, then cut each quarter into 5mm
( in) slices. Place in the pan and stir for a couple
of minutes.
3 Rinse the kale leaves. Slice down the middle, removing

the toughest part of the stem, then slice each leaf into 5 mm
( in) strips. Add to the pan with the onions. Stir until the
onions are translucent and the kale is limp. Remove from
the heat.
4 Place the flour, baking powder and salt in a large mixing

bowl and stir with a fork to combine. Add the olive oil
and stir again with the fork, then use your fingers to mix
thoroughly. Add the nut milk, then using the fork
followed by your fingers, gently combine everything
together. Add the kale and onion mixture and use your
hands to again, gently combine the dough.
5 Still using your hands, place 8 blobs of scone mix onto

an oiled baking tray. Sprinkle the scones with pumpkin or
sesame seeds and additional salt if youre a salty person like
me. Bake for 1012 minutes or until golden. Remove and
allow to cool for 10 minutes before eating.
Note: If you cant find kale, use spinach or chard leaves.
Vegan Goodness by Jessica Prescott (Hardie Grant, RRP 15).

Per serving:
217 7.3g 1.1g 1.6g 0.8g 5.1g
33
40
Lighterbites
Per serving:
225 11.7g 3.1g 2.8g 0.6g 9.3g
GRILLED ASPARAGUS SANDWICH For the asparagus sandwich:

WITH HOLLANDAISE SAUCE 2 tbsp organic virgin coconut oil
440g (1lb) asparagus spears
This recipe is all about the 4 gluten-free English muffins, halved
juxtaposition of textures. The chewy, and toasted
woodsy grilled asparagus is slathered 90g ( cup) diced red bell pepper
in a tangy, light, dairy-free hollandaise 5g ( cup) minced fresh parsley
sauce that creates a flavour explosion 25g ( cup) hemp seeds
in your mouth. If youre prone to mood
swings, asparagus is a must-have 1 To make the hollandaise sauce: blend
vegetable in your diet because its all sauce ingredients in a high-speed
packed with folic acid. Low levels of folic blender for 30 seconds until smooth
acid have been linked to depression, so and creamy.
you want to make sure youre getting
plenty of it. 2 Heat the coconut oil in a saut pan
and cook the asparagus spears for 5 to
Serves: 4 6 minutes on medium heat until tender
and slightly browned. Transfer to a
For the Hollandaise Sauce: plate.
150g (1 cup) cashews, soaked 2 hours
2 tbsp fresh lemon juice 3 Layer each English muffin with a
2 heaped tbsp nutritional yeast flakes generous amount of the asparagus
3 tbsp ( cup) extra-virgin olive oil spears, hollandaise sauce, red bell
tsp turmeric powder peppers, parsley, and hemp seeds.
tsp cayenne pepper Serve immediately.
tsp basil Recipe from Eternity, Hay House UK, 17.99.
tsp sea salt Photography by Jackie Sobon.
41
Per serving:
190 12.5g 3.6g 1.7g 0.0g 5.9g
Recipe from Eternity, Hay House UK, 17.99

Photography by Jackie Sobon.
QUINOA FALAFEL WITH AVOCADO For the quinoa falafel: all falafel ingredients in a food processor
TAHINI SAUCE 1 x 425g (15 oz) can garbanzo beans, and pulse just a few times until you have
drained and rinsed a crumbly, dough-like consistency. Use
Quinoa is high in riboflavin (vitamin 1 onion, diced a large spoon to parse out the dough
B2), which improves energy metabolism 2 garlic cloves, minced and use the palms of your hands to roll
within brain and muscle cells. Just 1 tbsp extra-virgin olive oil it out, pressing each chunk of dough
like chickpeas, quinoa is bursting with 55g ( cup) cooked white quinoa into a little hockey puck-shaped disk.
manganese, which helps to prevent Pinch sea salt Set aside.
damage of mitochondria during energy 1 tbsp ground cumin
production as well as to protect red 1 tsp ground golden flaxseed 3 Heat the coconut oil in a large frying
blood cells and other cells from injury 2 tbsp organic virgin coconut oil, pan on medium-low heat. Add the
by free radicals. You might need to reserved for frying falafels to the frying pan and cook on
double this recipe and make a second each side, using metal tongs to flip
batch - they are that good. Toppings: them, for about 3 to 5 minutes or until
Pinch ground black pepper golden brown and crispy.
Serves: 2 1 tbsp hemp seeds
4 Remove from the heat and place the
For the avocado tahini sauce: 1 To make the avocado tahini sauce falafels on a paper towel to drain off any
115ml ( cup) water blend all sauce ingredients in a high- excess oil.
1 lime, juiced speed blender for 30 seconds until
1 avocado, pitted smooth. Set aside. 5 Serve with a dollop of sauce and top
55g ( cup) raw tahini with ground black pepper and hemp
15g ( cup) coriander (cilantro) 2 To make the quinoa falafel: combine seeds.
42
Lighterbites
OVEN ROASTED CARROTS

Preparation Time: 10 minutes
Cooking Time: 30 minutes
Serves: 4-6 as a starter; 2-3 as a main
For the carrots:

8-10 organic carrots
2 tbsp of olive oil
Pinch of salt
Sprinkle of sesame seeds
Handful of coriander leaves
Handful of pomegranate seeds
For the dressing:

2 tbsp Primrose's Kitchen raw
5 seed butter
Pinch of salt
1 tbsp sesame oil
Juice of half a lime
Serve with (optional):

85g ( cup) of quinoa
1 Preheat the oven to 175-200C (Gas

Mark 6/400F). Wash the carrots and
cut them in half. Then cover with the oil
and salt.
2 Bake for 35-40 minutes or until

cooked through. Whilst the carrots are
in the oven, prepare the dressing by
combining all the dressing ingredients.
Set aside.
3 If serving this as a main dish with the

quinoa, put the quinoa in a pot now,
cover with water, add a pinch of salt
and cook over a medium heat for 20
minutes or until done.
4 Once the carrots are done, remove

them from the oven and let them cool
slightly.
5 Drain the water from the quinoa.

Serve on a plate, top with the carrots,
drizzle with the dressing and added
extras if using (coriander, pomegranate,
sesame seeds).
Per serving:
Recipe and photography from Primrose Kitchen.
118 6.4g 1.1g 5.1g 0.4g 2.9g
primroseskitchen.com
43
Per serving:
101 2.0g 0.4g 1.2g 0.4g 2.9g
GINGER KALE SOUP 1 tsp tamari 3 Add the vegetable stock, tamari,
4 dried shiitake mushrooms, and dried shiitake mushrooms, and
The flavours of this soup are rinsed well simmer the soup for 15 minutes.
perfectly pitched - just enough ginger 170g (2 cups) fresh shiitake
and garlic to stand up to the hearty mushrooms, stems removed, and 4 Add the fresh shiitake mushrooms
kale and shiitake mushrooms. This thinly sliced along with the kale, and simmer,
soup is light and gentle enough for 8 kale leaves, stemmed and sliced covered, for 5 minutes.
anyone feeling 'under the weather'. into thin ribbons
Juice of 1 lemon (2 tbsp) 5 Remove the dried shiitake
Preparation: 10 mins 1 tsp Sriracha, or to taste mushrooms (compost them, or save
Cooking time: 25 mins (optional) them in the freezer for stock), and
Serves: 5-10 320g (1 cups) cooked basmati or remove the pan from the heat. Add
jasmine rice the lemon juice and a little Sriracha
1 tbsp sesame oil (if using).
1 (5cm; 2in) piece fresh ginger, 1 Heat the sesame oil in a medium
peeled and finely chopped (2 tbsp) saucepan over a mediumhigh heat. 6 Divide the basmati rice between
3 cloves garlic, peeled and finely Add the ginger, garlic, and white 4 bowls and ladle the soup over
chopped parts of the spring onions, and stir the top. Garnish each bowl with the
4 spring onions, thinly sliced, for 1 minute. reserved green parts of the spring
white and green parts separated onions. Serve.
1 large carrot, peeled and thinly 2 Add the carrot and celery, and stir
sliced large sticks celery for 1 minute. Recipe by Plant-Based Cookbook by
2 litres (8 cups) vegetable stock Trish Sebben-Krupka. Published by DK (14.99)
44
Lighterbites
THAI COCONUT CREAMY SOUP

2 tsp grapeseed oil
red pepper
green pepper
small onion
4 tsp fresh ginger paste
4 garlic cloves, minced
2 tsp chilli paste
940ml (4 cups) vegetable stock
400ml (1 can) coconut milk
4 tsp tamari
1 tbsp sugar
3 tbsp chopped fresh coriander
(cilantro)
Juice of 2 limes
Lime, fresh chilli and red cabbage
for garnish
1 Chop the peppers and onion, heat

the oil in a large pan over medium
heat. Add peppers, onion, ginger,
and garlic. Cook for 3 minutes until
tender.
2 Add chilli paste and cook for a

further minute.
3 Add veg stock, coconut milk,

tamari, sugar, and lime juice. Bring
to a boil then reduce to a simmer for
10 minutes.
Per serving: 4 Divide into bowls and garnish with

120 10.5g 8.0g 2.8g 0.7g 1.5g
coriander, fresh chilli, red cabbage
and lime.
45
CARROT AND GINGER
TOFU SOUP
Per serving:
121 8.7g 0.7g 4.8g 1.1g 2.6g
Recipe by Vitamix.co.uk
46
Lighterbites
FOR BEST RESULTS

USE A VITAMIX
These recipes have been
written for the C-Series
machines with variable speed
control and standard 2.0-litre
container. If you are using a
different Vitamix machine or
container size, you may need
to make adjustments to the
variable speed, processing
time, and/or ingredient
quantities.
Per serving:
94 1.7g 0.3g 2.7g 0.5g 4.8g
CARROT AND GINGER TOFU SOUP 3 Place remaining ingredients into 425g (2 cups) can black beans, rinsed,
the Vitamix container, add sauted drained plus extra for garnish
This silky smooth pure has a ingredients and secure lid. Select variable 145g (1 cup) fresh or frozen sweetcorn
brilliant yellow colour, while garlic and 1. Turn machine on and slowly increase plus extra for garnish
ginger give it savoury flavour. speed to variable 10, then to high. Blend
for 3-4 minutes or until heavy steam 1 Heat olive oil in a saucepan over
4 medium carrots, peeled, and halved escapes from the vented lid. medium heat. Add onion, pepper garlic,
small onion, peeled and carrots and saut for 5 to 6 minutes.
4 small garlic cloves, peeled
2 tbsp oil BUCKWHEAT BLACK BEAN SOUP 2 Add the vegetable stock, lime juice,
tsp salt spices, herbs, groats, black beans, and
Pinch of ground white pepper Not only is buckwheat gluten-free, sweetcorn to the saucepan. Cook for 20
1 tbsp chopped fresh ginger root but adding it to soup gives you a different to 30 minutes over medium-low heat,
70g ( cup) tofu way to eat your grains. stirring occasionally.
480ml (2 cups) salt reduced vegetable
stock 1 tbsp olive oil 3 Carefully transfer the cooked mixture
120g ( cups) chopped onion into the Vitamix container and secure lid.
1 Place carrots, onion and garlic into the 110g ( cup) chopped red pepper Select variable 1. Turn machine on and
Vitamix container and secure lid. Select 3 garlic cloves, peeled slowly increase speed to variable 10, then
variable 1. Turn machine on and slowly 130g (1 cup) chopped carrots to high. Blend for 1 minute.
increase speed to Variable 4 or 5. Blend 960ml (4 cups) vegetable stock
for 10 seconds or until chopped. 30ml (2 tbsp) lime juice 4 Pour into soup bowls, garnish with
1 tsp chilli powder black beans and sweetcorn.
2 Heat oil in a small pan and saut 1 bay leaf
chopped ingredients until onion is clear Small handful of chopped coriander
and carrots are tender. Add a little stock. 40g ( cup) buckwheat groats or kasha Recipe by Vitamix.co.uk
47
42
43
Food fo r f r i e n d s
Cook, eat, and enjoy
these sociable recipes
ONE-PAN PASTA PRIMAVERA
This is a 'throw everything in one pan'

pasta dish. lts chock full of good-for-you
veggies, and afterwards its also great for
whoevers on washing up duty.
Preperation: 10 mins
Cooking time: 10 mins
Serves: 5
4 tbsp extra-virgin olive oil

1 onion, halved and thinly sliced
2 cloves garlic, thinly sliced
350g (3 cups) thin spaghetti
1.1 litres (4 cups) vegetable stock
or water
1 x 400g (1 cups) can diced tomatoes,
with juice
140g ( cup) fresh or frozen broccoli
florets
1 carrot, peeled, halved, and thinly sliced
1 tsp sea salt
140g ( cup) baby spinach
70g ( cup) fresh or frozen baby peas
tsp freshly ground black pepper
1 Heat the extra-virgin olive oil in an extra-

large frying pan with a lid over a medium
high heat. Add the onion and saut for 2
minutes.
2 Add the garlic, spaghetti, vegetable stock,

tomatoes with their juice, broccoli, carrot,
and salt. Bring to the boil, reduce the heat to
mediumlow, cover, and cook for 3 minutes.
3 Uncover, stir, and continue cooking,

stirring constantly and adjusting the heat
as necessary to maintain a brisk simmer,
for about 8 minutes or until the stock is
absorbed and the pasta is tender.
4 Stir in the baby spinach, peas, and

black pepper, toss for 1 minute, and serve
immediately. Per serving:
88 3.3g 0.5g 2.7g 0.3g 2.8g

Recipe by Plant-Based Cookbook by kcal Fat Saturates Sugars Salt Protein
Trish Sebben-Krupka. Published by DK (14.99)
50
Family
Top tip
For Tomato Basil One-Pan
Pasta, omit the broccoli,
carrot, peas, and spinach,
and add a handful of torn
fresh basil leaves
before serving.
51
Per serving:
Recipe from Eternity, 218 15.6g 2.1g 2.2g 0.6g 6.0g

Hay House UK, 17.99. kcal Fat Saturates Sugars Salt Protein
Photography by Jackie Sobon.
52
Family
SUPREME VEGAN NACHOS and sliced
45g ( cup) jalapeno pepper, sliced VEGAN NACHO CHEESE
This ultra-stacked recipe turns the 40g ( cup)radishes, sliced 420g (2 cups) peeled, cubed potatoes
nacho funk up to 11 on the taste dial. 50g ( cup) green onion, sliced 1 carrot, chopped
Raw walnuts are packed with a high 25g ( cup) coriander (cilantro), 4 tbsp olive oil
amount of alpha-linolenic acid (ALA), a torn by hand 118ml ( cup) unsweetened almond milk
powerful omega-3 fatty acid that keeps 1 lime, quartered, reserved for 20g ( cup) nutritional yeast flakes
you feeling chipper. Add that to the garnish 3 tsp lemon juice
terrific cascade of delectable toppings tsp garlic powder
and vegan cheese - and this plate is sure 1 Combine the walnuts, coriander, tsp onion powder
to please. cumin, coconut aminos, and pepper tsp salt
in a food processor and pulse for 15 to tsp smoked or regular paprika
Serves: 4 30 seconds or until desired texture is 4 tsp mustard
achieved. Set aside. 1 tsp soy sauce
300g (3 cups) raw walnuts 2 Melt the vegan nacho cheese in a
1 tsp ground coriander small saucepot over medium heat, 1 Add the potato and carrot to a
1 tbsp ground cumin stirring frequently. Cook for about 2 saucepan and cover with water, Bring
60ml ( cup) coconut aminos minutes until fully melted and set aside. to the boil and simmer for about 20
tsp ground black pepper 3 Begin assembling your supreme vegan minutes until tender.
Batch of vegan nacho cheese nachos by layering an extra-large plate 2 Drain the potatoes and carrots but
1 bag tortilla chips with tortilla chips on the bottom, then save the water.
1 x 400g (15 oz can) black beans, melted vegan cheese, black beans, 3 Add potatoes and carrots to a food
drained and rinsed walnut mixture, and the remaining processor with all other ingredients
100g ( cup) halved cherry tomatoes ingredients, finishing with fresh and process until totally smooth.
115g ( cup) salsa coriander on top. Garnish with lime 4 If the cheese sauce is too thick add
115g ( cup) guacamole wedges and serve immediately. a couple of tablespoons of the saved
65g ( cup) black olives, pitted water until desired consistency.
53
Recipes from Vegan Goodness by
Jessica Prescott (Hardie Grant, RRP 15)
54
Family
RAINBOW KEBABS
You can use any veggies you like,

including potato or sweet potato (if you
boil it first), but if you wanna make
a rainbow, I suggest the ingredients
below. If using wooden skewers, soak
these in water before threading on the
veggies to prevent them catching fire on
the barbecue.
Serves: 4 as a side
For the marinade:

30 ml (1 fl oz/ cup) avocado oil
30 ml (1 fl oz/ cup) balsamic vinegar
tsp harissa paste
Sea salt and freshly ground black
pepper
For the kebabs:

8 cherry tomatoes
1-2 orange (bell) peppers, cut into
2.5 cm (1 in) squares Per serving:
8 apricots or other stoned fruits, 131 2.5g 0.4g 0.8g 0.3g 4.0g
halved and the stone removed kcal Fat Saturates Sugars Salt Protein
1 or 2 large courgettes (zucchini), cut
into 2.5 cm (1 in) pieces
1 large red onion, peeled and cut into PEA AND POTATO DUMPLINGS with a slotted spoon. Do not drain
quarters - then each quarter in half the water - keep it boiling for now so you
8 small brown mushrooms Serves: 4-6 can use it to test and cook your
8 small radishes dumpling dough in later.
1kg (2lb 3 oz) large potatoes
1 Combine the marinade ingredients 300g (10 oz/2 cups) snow peas 3 Mash the potatoes, peas and lemon
in a large bowl. Add the vegetables and Zest of 1 organic (if possible) lemon zest until the potatoes are well
toss so that they are evenly coated in 125-250g (49 oz/1-2 cups) plain broken up and the peas are all mushy.
marinade. Leave for half an hour or (all-purpose) flour (depending on the Its fine if you have some chunks.
overnight. moisture in your potatoes), plus some Start to mix in the flour, little by little,
for rolling using a fork. When the dough starts to
2 Preheat the barbecue or chargrill pan. Olive oil, for frying come together, add the remaining flour
Thread the veggies onto 8 skewers. Sea salt and freshly ground to the bowl a handful at a time and
Place on the barbecue or pan for black pepper knead it using the heel of your palm.
5 minutes or until the underside is Rocket (arugula) or another leafy
blackened, then turn and cook the other green, to serve 4 Keep adding the flour until you have a
side for another 5 minutes or until it Toasted pine nuts, to garnish ball of dough that is not too sticky
begins to go black. (optional) and not too firm. Break off a small piece
and test it by dropping it into the
3 Serve alone or on a bed of greens or 1 Preheat the oven to 180C (Gas Mark large pot of boiling water. It should float
grains, plain or drizzled with balsamic 4/350F). Scrub your potatoes, quarter, to the surface and retain its shape.
glaze and pomegranate seeds, with and then place in a roasting tray. Bake If it does, you are good to go. If it falls
hummus or pesto or both. the potatoes for 3040 minutes or until apart, add a little more flour.
easily pierced with a fork.
Per serving: 5 Make the rest of your dumplings. The
2 Shell your peas and place in a large easiest way to do this is to pull off small
57 3.4g 0.5g 4.0g 0.0g 1.3g
pot of boiling water. Let the peas chunks and roll them into balls or little
cook for 5-10 minutes and then remove oval-shaped nuggets.
55
KALE
AND
LEEK
BAKE
56
Family
KALE & LEEK BAKE minutes or until the leaves have begun
to soften but still have their bright green
Weve struggled to find anyone colour. Drain and refresh under cold
who doesnt love this dish. The cream running water until the leaves are cool.
sauce, the kale, the garlic breadcrumbs This will stop the cooking process.
on top... Its literally the most perfect
creamy casserole-style dish that will 4 Preheat the oven to 180C (Gas Mark
inspire second and third helpings. 4/350F). Grease four individual or one
large ovenproof dish with a little butter.
Serves: 4-6
5 Heat the remaining butter in a
500ml (17 fl oz/2 cups) soya milk medium-sized saucepan over low heat
250ml (8 floz/1 cup) vegetable stock until melted. Add half of the crushed
onion, peeled and halved garlic and the thyme and cook for about
3 garlic cloves, 1 smashed, 2 crushed 30 seconds before adding the flour. Stir
Pinch of fennel seeds well to combine and cook until it
2 fresh bay leaves becomes a thick paste. Cook over low
Pinch of whole black peppercorns heat for about 1 minute to cook out the
Handful chopped flat-leaf parsley, raw flour, then slowly add the strained
reserving the stalks for the stock infused soy milk, stirring constantly to
4 large leeks, cut in half lengthways keep the sauce smooth. Add the
and sliced into 1 cm pieces, reserving shredded vegan cheese and mustard
the dark green ends for the stock and continue to stir over a low heat until
80g (2 oz/ cup) vegan butter, plus the cheese has melted. Season with salt
extra for greasing and pepper.
Olive oil, for frying
1 large bunch kale, leaves stripped 6 Either tear the bread into small pieces
and roughly torn or pulse in a food processor until you
1 tsp finely chopped thyme have chunky breadcrumbs. Heat a frying
35g (1 oz/ cup) plain (all-purpose) pan over medium heat and add a big
flour glug of olive oil. Add the remaining
120g (4 oz/1 cups) shredded vegan crushed garlic, the chopped parsley and
cheese the breadcrumbs along with a pinch of
1 tbsp Dijon mustard salt and toss well to coat in the oil. Cook
Stale bread over medium heat tossing often until
the breadcrumbs are just beginning to
1 Pour the soya milk and stock in a turn a light golden brown. Remove from
medium-sized saucepan and add the the heat and set aside.
onion, smashed garlic, fennel seeds,
bay leaves, peppercorns, parsley stalks 7 Add the kale and leeks to the sauce
and green leek ends. Bring to the boil, and stir until evenly combined. Pour into
then remove from the heat and allow to the prepared ovenproof dishes and top
infuse for 15 minutes. Strain the liquid with the garlicky breadcrumbs.
into a bowl and discard the leftover
ingredients. 8 Bake in the oven for approximately
20 minutes, until golden brown and
2 Heat 1 tablespoon of the butter and a bubbling.
glug of olive oil in a saucepan over
medium heat. Add the chopped leek Smith & Daughters: A Cookbook (that Happens
with a pinch of salt and cook until soft (Hardie Grant, RRP 20)
but not coloured. Remove from the pan
and set aside in a small bowl.
Per serving:
3 Bring a large saucepan of water to the
111 8.4g 3.2g 1.2g 0.5g 2.7g
boil and throw in a large pinch of salt.
Drop in the kale leaves and boil for 3-4
57
PIZZA PROVOCATEUR For the adornment: a spatula until it's thin and about 12"
225g (1 cup) prepared organic round.
Although this crust doesn't attempt marinara sauce, or your own
to resemble dough crust, it has a homemade 4 Pop it in the oven for 15 minutes. Take
delicious flavour and a nice crispiness, 400g (1 cups) artichoke hearts, it out, flip it over, spread the marinara
with the added benefits of vegan omega chopped sauce over it in a thin layer, and add
3 oils, and absolutely no bloating or 85g ( cup) Moroccan black oil cured your toppings.
digestion issues. You'll feel full and olives, chopped
satisfied without any heaviness. And 85g ( cup) unsalted sun dried 5 Bake for another 10 minutes, but keep
no rolling, rising, or resting needed as tomatoes, chopped an eye on it. The edges can get overly
in traditional dough...so go ahead and Fresh basil and/or oregano done if you don't watch it. Take it out,
make it often! It reheats beautifully. I like let it rest a few minutes, then slice and
to make this for a party, too. Just press it 1 First, make your flax 'eggs': whisk devour.
into a rectangle rather than a circle, and 2 tablespoons ground flax meal into
cut small bites for everyone to nibble 6 tablespoons of pure water, and set *See our glossary on page 95
on. Try different toppings. aside.
Recipe by Alise Marie, aliseinwonderland.com
For the crust: 2 While they're setting, preheat your
115g ( cup) organic ground flax oven to 220C (Gas Mark 7/425F), and
meal line a baking sheet with lightly oiled
70g ( cup) nutritional yeast parchment paper.
1 tsp baking powder
tsp Celtic salt 3 Now, combine all crust ingredients in Per serving:
2 flax 'eggs'* a large bowl, and stir with a fork. Let it
171 9.6g 1.4g 1.8g 1.1g 7.1g
1 tbsp olive oil sit for five minutes, then spread it out
60ml ( cup) water on the parchment paper, flattening with
58
MAGIC SHIITAKE SAUT water is absorbed, about 30 minutes or
so. Set it aside.
85g ( cup) red or black quinoa
120ml (1 cup) water 3 Spiral some olive oil into a saut pan,
150g-225g (2-3 cups) organic shiitake and gently heat it. Toss in the chopped
mushrooms, cleaned and sliced garlic, and allow it to cook softly until it
315g (2 cups) organic Swiss chard, or turns translucent. Add in the shiitakes
other dark, leafy greens, chopped and stir. Let cook for about 3 minutes,
2-3 garlic cloves, peeled and chopped and then add in the almonds. Stir, and
55g ( cup) sliced almonds allow it to cook for a few minutes. This
Extra virgin olive oil will bring out the buttery flavour.
Celtic salt
Red pepper flakes 4 Now toss in the chard, and give it all
a good swirl with a pair of tongs. Add in
1 First, rinse the quinoa at least three the quinoa. Let it all warm through, and
times, and drain. Quinoa has a natural then turn off the flame. Sprinkle in a few
pesticide that will give you a bellyache if pinches of pepper flakes and Celtic salt.
it isn't cleaned off. This serves one well, but you can easily
double or triple the recipe.
2 Put it in a small pot with the cup of
water, and bring it to a boil. Cover, and
simmer on a very low flame until all the Recipe by Alise Marie, aliseinwonderland.com
Per serving:
150 8.2g 0.9g 1.4g 0.5g 5.5g
51
Family
BEAN BURGERS
These bean burgers are a hit
even with meat lovers because the
herbs and spices make them so
flavourful.

Serves: 4
2 tbsp extra-virgin
coconut oil, for cooking
1x 400g (15 oz) can organic
beans, drained (butter, kidney,
or black beans work best)
60g ( cup) almond meal
1 small yellow onion, chopped
15g ( cup) nutritional yeast
(Replace with more almond
meal for a less cheesy flavour).
tsp cumin
tsp garlic powder
tsp fennel
tsp thyme
tsp sage
tsp salt
tsp black pepper
Pinch of cayenne pepper
1 Flax Egg Alternative (See
glossary on page 95)
1 Heat the oil in a large pan over

medium heat.
2 Mash the beans with the rest

of the ingredients. Taste and add
more spices to your liking.
3 Divide mixture into 4 equal

parts, then shape into patties. Fry
the patties until golden, about 4
minutes on each side.
4 Top these burgers with fresh

parsley, coriander (cilantro), and
Variations basil. Serve in rolls, on kale, collard
greens, lettuce, or tortillas.
Bean Balls: Roll the mixture into 10 balls and serve
on brown rice pasta or courgette/zucchini pasta. Recipe from 10-Minute Recipes: Fast Food,
Nut-Free Bean Burgers: Replace the almond meal with Clean Ingredients, Natural Health, Hay House
pumpkin seed, sunflower seed, or hemp UK, 14.99.
seed meal.
Spicy Bean Burgers: Add extra cayenne pepper.
Lentil Burgers: Use lentils instead of beans. Per serving:
Tigernut Bean Burgers: Replace the brown rice flour 169 5.7g 0.8g 1.6g 0.1g 8.9g
and flax meal with 60g ( cup) tigernut flour.
60
RAW HOMEMADE MUSTARD 1 Soak the mustard seeds in water for
24 hours, then combine all ingredients
The most delicious raw homemade in a blender and blend till you reach
mustard in all the lands. Spiked with your desired consistency.
turmeric for extra goodness. Mustard
seeds are in the cruciferous vegetable 2 Transfer mustard to a glass jar and
family, and truly are food as medicine store in the fridge. Over the next few
- rich in cancer protective compounds. days, the bitterness will mellow out.
Makes: approx. 350g (1.5 cups) Lauren Glucina, Ascension Kitchen.

ascensionkitchen.com.facebook.com/
AscensionKitchen @ascensionkitchen
65g ( cup) mustard seeds (mostly
yellow, a little brown)
177ml ( cup) water
59ml ( cup) apple cider vinegar Per serving:
2 tbsp 100% pure maple syrup
261 12.8g 0.7g 11.8g 1.3g 13g
tsp fine Himalayan rock salt
tsp turmeric powder
53
ESSENTIAL GUIDE TO
NOODLES
The variety of this wonder food is amazing
62
P
opular in Asian cuisine, They are more than just food pastries. They are made from
noodles are a staple though: they are an important many different ingredients
ingredient in a huge cultural marker denoting rice, wheat, buckwheat,
number of delicious happiness, health, friendship, seaweed, tapioca flour and
dishes. The sheer variety and commitment. various starchy vegetables.
of this culinary staple is Noodles are consumed Many options are gluten-free,
overwhelming, with a host across Asia (and indeed the and most are vegan (watch
of different shapes, lengths, rest of the world), where they out for some that can contain
textures, and flavour on offer. can be found in a whole host egg though always read the
While no-one knows the exact of recipes, including soups, ingredients).
origin of noodles, its believed salads, stir-fries, curry, pad But what are some of these
they have been filling plates Thai, spring rolls, and even different options and how
for a massive 4,000 years. fried and stuffed inside should you use them?
RICE NOODLES
Rice noodles come in a number of different shapes and sizes, from

long and thin, sheets, and even triangular (known as rice flake
noodles). They are often made from just water and rice flour, though
some have additional ingredients like corn starch or tapioca, which
are used to change the texture of the noodles to make them chewier
and more gelatinous. The wider noodles are usually used in dishes
like pad Thai, and thinner ones sometimes called vermicelli are
better suited to spring rolls. Cooking generally involves just soaking
in boiling water.
ACORN NOODLES
Originating in Korea,
acorn noodles -
aka dotori guksu
- are made from a
combination of acorn flour mixed
with wheat or buckwheat flour.
Acorns are considered a health
food, and the flour is ground from
either white or red varieties. With
a slightly sweet and nutty flavour, SHIRATAKI NOODLES
they are popular in both hot dishes
and cold salad dishes. They take This Japanese staple is sometimes
just minutes to cook, and can called konnyaku noodles, and
replace soba noodles in just about have become very popular due
any dish. TAPIOCA NOODLES to their very low calorie and
carbohydrate content. They have
A popular Vietnamese variety, a very rubbery consistency and
these noodles are made from a slightly fishy odour to them
tapioca starch, giving them a which goes away somewhat when
chewy texture. These noodles they are rinsed. They have little
were borne of a shortage of rice flavour of their own, so can be
and wheat flour during World used in a variety of dishes like
War 2, and their popularity has soups after boiling. They can
endured. These noodles need to be also be dry-roasted for around a
boiled for 5-6 minutes (stirring a minute over a high temperature
couple of times to make sure they in a frying pan before being
dont stick together). added to soup or sauce.
63
KELP NOODLES
These seaweed-based Korean noodles are generally clear, with a

very slightly fishy flavour (think nori). They have a totally different
texture from more wheaty or carby noodles, but are long and thin
like vermicelli. As a mineral-rich food packed with iodine, they are
sometimes used to replace either noodles or pasta (served with pesto
or tomato-based sauces). Often served raw in salads, they also work
well boiled in soups or pan-fried in stir-fries.
HARUSAME (CELLOPHANE)
SOBA/BUCKWHEAT NOODLES NOODLES
Popular in Japan and Korea, These transparent noodles

these soba (which is the Japanese are made from mung bean
word for buckwheat) noodles starch, sweet potato, potato, or
are a similiar size and shape to rice. These noodles come in a
spaghetti, though some people variety of widths, from very thin
find them 'weightier'. Made from vermicelli-style strands, to wider
buckwheat flour, they have a and flatter. They are generally
nutty flavour, and a slippery packaged in dried bundles of
texture. Additional ingredients noodles, which need to be boiled
can include mugwort, seaweed before being added to salad,
and green tea. These noodles soups, and most often hot pots.
sometimes contain wheat flour, In India and Pakistan, they are
so as ever, if you dont eat gluten, popular as a sweet dish, served
check the ingredients. with sorbet.
64
UDON NOODLES
These Japanese noodles are the

thickest variety and are made
from wheat flour, salt, and water.
Traditionally these noodles were
kneaded by foot in order to
achieve the required chewiness.
While we dont recommend you
try this method at home, we
do recommend you try serving
udon noodles in a brothy soup,
with plenty of soy sauce and
vegetables.
SWEET POTATO VERMICELLI
No, not the spiralised ones - these

Korean noodles (aka dang myun)
are made from sweet potato
starch. They absorb flavour well,
though do not have a strong taste
of their own. Popular in soups
and stir-fries, they usually turn
transparent when cooked. They
are cooked by soaking (but not
cooking) in boiling water for
around 15 minutes (but check the
pack for specific instructions).
Generally gluten-free, they often
have just two ingredients; water
and sweet potato starch.
61
COV ER
R ECIPE
66
Noodles
SMOKED TOFU NOODLE BOWL
Oo
1 block of firm tofu, drained cut into
pieces and patted dry
Rice noodles
d le
Vegetables (I used pak choi,
asparagus and radishes)
Lime to serve
For the satay sauce:
s of
4 tsp olive oil
1 onion, chopped small
3 cloves garlic, crushed
4 tbsp crunchy peanut butter
3 tbsp soy-sauce
noo
2 tbsp sweet chilli sauce
4 tsp brown sugar
270 ml can (1 cup) coconut milk
1 In a saucepan or frying pan, saut

onion and garlic, until cooked through.
dles! 2 Add remaining ingredients and stir
well. Reduce heat and simmer for 10
minutes, stirring occasionally.
For the Tofu Marinade:

medium onion
5 cloves garlic
2 tbsp olive oil
1 tbsp soy sauce
1 tbsp cider vinegar
A few drops of liquid smoke*
1 Combine the above ingredients in a

food processor and blitz until they form
a smooth paste.
2 Rub the paste onto your tofu pieces

and allow to marinate in the refrigerator
for at least 2 hours. If you don't want to
make your own smoky marinade from
scratch, you can buy very good smoked
tofu in supermarkets.
3 To complete your noodle bowl, simply

fry the marinated tofu in an extra hot
wok until crispy and golden. Grill the
vegetables and stir fry the noodles.
4 Combine everything in a bowl and

enjoy.
*You can buy this liquid seasoning from health

Per serving: food shops and online.
166 11.4g 5.4g 4.3g 0.9g 6.3g Recipe and image from Vegan Chef Gaz Oakley.
@avantgardevegan on Instagram, Facebook
and Twitter.
67
or canned chickpeas, rinsed, drained, cook, stirring frequently, for 5 minutes.
CHICKPEA NOODLE SOUP
and lightly mashed or chopped
175g (1 cup) fresh or frozen 4 Add the leek mixture to the broth and
The ultimate cold-weather comfort corn kernels stir to combine. Add the chickpeas, corn,
food, this soup is guaranteed to leave 1 sheet nori, cut into thin, short strips nori, and nutritional yeast and cook,
you feeling satisfied. It packs a particular 2 tbsp nutritional yeast flakes stirring occasionally, for 20 minutes.
punch thanks to the addition of nori, a 115g ( cup) rice noodles
sea vegetable that is not only flavourful Salt 5 Prepare the rice noodles according
but also a rich source of protein, iron, Freshly ground black pepper to the package instructions. Drain the
and vitamin C. Minced fresh parsley, for garnish noodles in a colander and rinse with
cold water.
1800ml (8 cups) no-salt added 1 Put the broth in a large soup pot and
vegetable or vegan chicken-style bring to a simmer over medium-high 6 Add the noodles to the soup and
broth heat. cook, stirring occasionally, for 1 to 2
1 tbsp vegan butter minutes. Season with salt and pepper
200g (2 cups) finely diced leeks 2 While the broth is warming, put to taste.
(tender green parts only) the butter in a large frying pan over
200g (2 cups) finely chopped medium-high heat. When the butter is 7 Garnish with parsley. Serve
celery (including leaves) melted, add the leeks, celery, and garlic immediately.
3 cloves garlic, minced and cook, stirring frequently, until the
tsp crushed red chilli flakes leeks are soft, about 10 minutes.
tsp dried thyme Recipe from Cookin' Up A Storm, Laura Dakin,
185g (1 cup) no-salt-added cooked 3 Add the chilli flakes and thyme and Book Publishing Company, 2015.
68
Noodles
Per serving:
182 6.4g 2.3g 2.8g 1.4g 11g

Recipe and image from King Soba
noodle culture, kingsoba.com
SIMPLE VEGAN RAMEN 1 Chop the red cabbage and marinate in 6 Add miso paste and taste, add tamari
1 tsp coconut oil lemon juice. or sesame oil for more flavour if youd
1 tsp sesame oil prefer.
1 tsp tamari or soy sauce 2 Heat a large pan and add the coconut
2 cloves garlic oil. Add chopped ginger, garlic and 7 Chop the tofu into pieces and fry in
2 inch piece of ginger onion. Saut until the onions are brown sesame oil until brown. Mix 1 teaspoon
1 red onion (around 5mins). of wet miso with lemon juice and brush
20g (0.5oz/ cup) dried shiitake onto the bok choi.
mushrooms 3 Add 235ml/1 cup of stock, and stir.
2 tbsp miso paste Make sure to scrape the bottom of the 8 Griddle for 2 mins each side.
700ml (3 cups) vegetable stock pan for extra flavour. Cook noodles according to packet
Firm tofu instructions and place in two bowls.
Handful of bok choi 4 Add the rest of the stock, the dried
of a red cabbage mushrooms and the vegetable stock 9 Strain the broth and pour over
King Soba black rice ramen and bring to the boil. the noodles, add the tofu, bok choi,
Spring onions cabbage and chopped spring onions.
Chilli 5 Reduce the heat and simmer for at Chop the chilli and add if you like a bit
Lemon juice least an hour. of heat.
69
GLASS NOODLE SALAD
700ml (3 cups) water

55g (2 oz/ cup) glass noodles
2 medium carrots
medium cucumber
2 cloves garlic, finely chopped
1 tsp salt
1 tsp crushed chilli pepper
1 green onion, finely chopped
1 tbsp canola oil
1 tsp sesame oil
1 tsp soy sauce (gluten-free
if desired)
1 tbsp apple cider vinegar
1 Use a spiralizer to cut carrots

and cucumber into strips and set
aside. (You can also use a sharp
knife to cut strips as thick or thin
as you like).
2 Bring the water to a boil in a

medium saucepan and add the
glass noodles, boil for 1 minute.
Add carrots and boil for a further
minute. Turn off heat but leave the
carrots and noodles to soak for 2
minutes.
3 Rinse noodles thoroughly in

cold water.
4 Place the noodles, carrots, and

cucumber into a mixing bowl. Add
the crushed chilli pepper, garlic,
and green onions.
5 Heat a frying pan over high heat

until it is smoky hot, add canola,
when smoky hot pour the hot oil
over the ingredients in the mixing
bowl.
6 Add the rest of the ingredients

and mix together. Serve cold.
Per serving:
85 5.2g 0.8g 4.0g 0.2g 1.1g
70
Noodles
HIGH VIBE RAW PAD THAI

2 medium zucchini 1 Use a spiraliser to turn the zucchini
1 medium purple carrot* into thin noodles. Peel, top and tail
1 medium yellow carrot the carrots, then use a mandolin to
1 medium orange carrot thinly slice them lengthways into
40g ( cup) peppers ribbons. Use a small knife to cut the
Few handfuls of bean sprouts ribbons into matchsticks. Slice the
65g ( cup) peanuts pepper thinly, and then combine all
vegetables in a large bowl.
For the sauce:
79ml ( cup) water 2 Thinly slice the Kaffir lime leaves
59ml ( cup) lime juice and roughly mince the garlic.
2 Kaffir lime leaves** Combine all ingredients in a blender
2 tbsp sesame oil and whiz till smooth. Pour over
2 tbsp fresh orange juice the salad to serve. Decorate with a
2 tbsp home-made almond butter few extra handfuls of bean sprouts,
Lauren Glucina, Ascension Kitchen,
1 tbsp + 1 tsp coconut sugar peanuts, chilli flakes and lime wedges. ascensionkitchen.com. facebook.com/
2 scant tsp white miso AscensionKitchen. @ascensionkitchen
2 cloves garlic * Orange is fine if you can't find purple and Per serving:
2 tsp freshly minced ginger yellow carrots. 132 9.0g 1.7g 5.2g 0.2g 4.7g
tsp chilli flakes **See glossary on page 95 kcal Fat Saturates Sugars Salt Protein
71
TOPof the
CROPS Shining a spotlight on the nations favourite veg
A
poll taken earlier this year Eaten in moderation, potatoes are have a fluffy texture when cooked.
revealed the No.1 veg in not necessarily fattening, but many Try them for delicious roasties,
the eyes of the British recipes add lots of fat, for example jacket/baked potatoes or homemade
public is the humble spud. chips and mash. Boost the health oven baked chips.
No surprises there they are hearty, rating of your meals by leaving the Yukon Gold is another option.
delicious, versatile, gluten-free and skin on, which contains much of the According to Love Potato: [It] has an
most important of all, vegan. fibre and other goodies. attractive smooth yellow skin with
There is an almost endless a very yellow flesh. It makes a great
repertoire of recipes you can make Fluffy potatoes baking potato but also a lovely roast
with the potato as the star of your So-called for their fluffy middles or chip potato recipe.
plate. But not all potatoes are created these spuds are the pick of the bunch Other fluffy varieties; Maris Piper,
equal in order to make the most of when it comes to making roasties, Shetland Black, Highland Burgundy,
this rooter, you should look at the jacket potatoes, or chips. Slightly Rooster, Arran Victory, Violetta,
different varieties, and the cooking more adventurous uses for this type Mayan Gold.
methods that make them really shine. is gnocchi, on top of pizza, or in
Despite the reputation potatoes cakes. Salad potatoes
have in some quarters for being Favourite varieties include the The clue is in the name
unhealthy, (some time back in the late famous King Edward. King Edward with these ones: these
90s, when everyone was going crazy potatoes are commonly available are simple to prepare
for low carb diets, sales plummeted), across major retailers, according to and taste great simply
spuds are a good source of vitamin Love Potato. They are recognisable plain in their skins.
B6, potassium, copper, vitamin C, from their creamy coloured skin with They are firm in
dietary fibre, and antioxidants among light red blushes. With a light cream texture with a good
other nutritional powerhouses. coloured flesh, King Edward potatoes bite, and are quick
72
Potatoes
Tator tidbits
Potatoes grow in over 500
varieties, of which around 80 are
grown commercially.
Potatoes are the swollen portion

of the underground stem which is
called a tuber and is designed to
provide food for the green leafy
portion of the plant.
They are part of the nightshade

family, which also includes
tomatoes, aubergines and
peppers.
Potatoes are thought to have

to prepare. They can be boiled, amateur potato breeding. They are originated in South America, in
steamed, or roasted unpeeled. best cooked with the skin on to retain the Andean mountain region up to
Favourite varieties include the their colour. They make great novelty 7,000 years ago. Because of their
Charlotte: Charlotte potatoes are chips, crisps and colourful salads. robust nature, they were one of
classic salad potatoes and widely Other salad varieties; Baby Gem, the few foods that could be grown
available across all major retailers, Anya, Jazzy, Pink Fir Apple, Maris in the areas difficult conditions
according to Love Potato. With a Peer. and high altitudes, making them a
creamy skin and light yellow flesh, staple for the Indian people living
they are relatively small potatoes. Smooth potatoes there.
Charlotte potatoes have a fresh These spuds hold their shape when
flavour which tastes great either hot boiled or cooked in sauces, stews, and Spanish explorers brought the
or cold. They are ideal boiled as part hot pots. They are also delicious as tubers to Europe in the early
of a salad as they hold their shape wedges. 16th century, where they were
well and can even be roasted whole. Desiree is one of the best known eaten on ships as the high vitamin
A good heritage option is the of the smooth varieties. Love C levels prevented scurvy in
Salad Blue: The Salad Blue heritage potato says: Desiree potatoes have sailors. But they didnt become
variety is oval in shape, with the skin a firm, creamy tasting flesh making popular straight away they were
and flesh both a strong deep blue them ideal for smooth mash or viewed with suspicion by many
colour. They have a fluffy textured being cooked in a sauce, such as for two reasons: inclusion in the
flesh with a delicate flavour and are our favourite Potato Dauphinoise/ nightshade family, and exclusion
believed to be a result of Victorian Dauphinoise Potatoes. Desiree are from the bible.
available across the major retailers
and are easily recognisable by their In the 18th century a French
lovely red skin and light yellow flesh. agriculturalist developed mashed
Desiree are normally larger, longer potato and finally the humble
and oval shape. spud finally started to get the
Another option is the Vivaldi. recognition it deserves across
This is a pale yellow potato Europe. The same century,
with a velvety texture, this Irish immigrants took the veg
makes it great for mashing to America, with large scale
and is particularly good as cultivation starting in the 19th
a boiled potato, holding its century. Famously, the failed crop
shape. It has a mild sweet in 1845-46, also known as the
flavour and complements Irish Potato Famine killed three
Mediterranean recipes. quarters of a million people, with
Other smooth varieties; hundreds of thousands emigrating
Lady Balfour. to find food.
73
10
potatoes
easy takes on
1 BEST POTATO SALAD 6 SAMOSA-STUFFED JACKETS

Boil 500g (18oz) of salad potatoes (which youve Bake your spuds (fluffy work best) in the oven. In
scrubbed but not peeled) in lightly salted water. After the meantime, saute half an onion with a pinch
bringing to the boil, leave to simmer for around 15 of grated ginger, a teaspoon of curry powder,
minutes (or until tender) then drain and return to teaspoon of mustard seeds and a splash of olive oil
the pan. Halve the potatoes. In a large bowl, mash for about five minutes. Boil a handful of petit peas.
an avocado, mix in a tablespoon of English mustard, When the potatoes are cooked, scoop out the flesh
three finely chopped spring onions (scallions), and a and mix with the peas and sauted onion mixture.
squeeze of lemon juice. Add potatoes to the avocado Put the mixture back inside the skins, and serve with
bowl, and mix well. Season with sea salt and freshly chopped coriander and lots of ground black pepper.
ground black pepper.
7 POTATO ESPETINOS
2 RUSTIC SMASHED POTATOES Cook 12 baby potatoes in a pan of boiling water for
Cube four large potatoes, leaving on the skin. Boil 5 minutes. Cut a red onion into 8 wedges, chop 8
the potatoes in salted water. When they are ready, wedges out of a pineapple, and chop one corn on
they should be soft enough to slide off a knife when the cob into 8 wedges. You now need to thread these
pierced. Using a hand held masher, smash the onto skewers. Thread a piece of potato, followed by
potatoes. You dont want them to be totally smooth, corn, pineapple, then red onion then potato. Repeat.
but to still have some large pieces. Add garlic-infused Do three more skewers. Mix a tablespoon of olive oil
olive oil to taste, and a generous sprinkling of with some paprika, cumin, and chilli flakes. Brush the
chopped chives. skewers with this mixture. Cook on the BBQ, or under
a pre-heated grill.
3 CURLY CHILLI FRIES
Dust off your spiralizer and spiralize 400g of smooth 8 MINI HASSELBACK POTATOES WITH
potatoes. Pat dry and put aside. In a separate bowl, GARLIC AND HERBS
mix a teaspoon of chilli powder, ground cumin, garlic Pre-heat your oven to 190C (Gas Mark 4/350F). Put
powder, cayenne pepper, salt, and white sugar with 500g of salad potatoes (whole) in a pan of lightly
a tablespoon of vegetable oil. Coat the spirals in the salted boiling water. Cook for 5 minutes, then drain
spicy mixture, and spread out on an oven tray before and cool. Insert a skewer through the potatoes, then
baking in a medium-hot oven for around 40 minutes. make little slices along the top of the potatoes, until
you hit the skewer. Put the potatoes in a roasting dish
4 BOMBAY POTATOES with your choice of herb (we like rosemary), and a
Cube 500g of smooth potatoes, and boil until tender, bulbs worth of garlic cloves. Drizzle with oil and cook
then drain. Heat 1 tablespoon of olive oil in a large for 30 minutes.
frying pan. Slice one large onion, and gently fry it for
5 minutes. Add a tablespoon of curry powder (choose 9 LEEK AND POTATO SOUP
heat depending on taste), and fry for another minute. Roughly chop 2 sticks of celery and two carrots. Peel
Add a tin of chopped tomatoes, 2 tablespoons of and slice 2 cloves of garlic. Gently cook in a large
mango chutney, a tablespoon of tomato puree, salt, pan with 2 tablespoons of olive oil. Peel 400g of
and the potatoes. Cook for a further 5 minutes, then fluffy potatoes, and cut them into small cubes. Put 2
serve with a sprinkling of coriander. vegetable stock cubes in 1 and litres of water, then
add to the pan. Add potatoes, and bring to the boil.
5 VEGAN DAUPHINOISE Reduce heat and simmer for 10 minutes. Season and
Grease an oven proof dish with vegan butter. Thinly serve chunky, or blend with a stick blender.
slice 1kg of fluffy potatoes. Lay the slices in the dish,
dotting with crushed garlic and salt and pepper. 10 POTATO AND BEETROOT ROSTI
When the spuds are all layered, pour 500ml of non- Coarsely grate 2 large smooth potatoes, and put in a tea
dairy cream (soya or oat works well) on top. Using towel. Drain out excess liquid. Finely slice a red onion,
a spatula, push the potatoes down - you want them and a clove of garlic. Mix the potato with the onion and
to be tightly packed together. Bake in a medium hot garlic, and shape into 4 patties. Heat 2 tablespoons
oven for an hour and a half, until the potatoes are of oil in a large frying pan, and cook the rostis over a
tender. medium heat for around 10 minutes on each side.
74
Potatoes
Tasty
'taters
SHEPHERDESS PIE
For the topping:

500g cooked potatoes for mashing (For
a diabetic-friendly topping use sweet
potatoes instead of white and minimise
the oil or margarine).
Olive oil or vegan margarine
Salt and black pepper
For the pie filling:

2 tbsp olive oil
1 large onion, chopped
3 cloves of garlic, crushed
red pepper, chopped
1 medium courgette, chopped in half
lengthways then sliced
110g (1 cup) mushrooms, chopped
225g (1 cup) veggie mince (eg Fry's,
Linda McCartney or supermarket own-
brand) OR 1 x 400g (5 cups) tin whole
Per serving:
cooked lentils
2-3 tsp mixed dried herbs 72 2.5g 0.3g 2.3g 0.1g 3.2g
2 x 400g (1 cups) tins of chopped kcal Fat Saturates Sugars Salt Protein
Recipe from Viva! Vegan Recipe Club
tomatoes
1 tbsp tomato pure 3 Add the garlic, courgette and 5 Add the tomato pure, tinned
1-2 tsp yeast extract (e.g. Marmite or an mushrooms and cook until the tomatoes and marmite/miso, stir well
own-brand) or dark miso mushrooms are golden brown. and simmer for 10 minutes over a low
heat. If using lentils, stir in now.
1 Pre-heat the oven to 190C (Gas Mark 4 Add the mince if using plus the dried
5/375F). herbs and fry for 4-5 minutes, stirring 6 Put in an oven-proof dish, top with
constantly. (If the mixture sticks and mashed potato, make a rough pattern
2 Fry the onion and red pepper in the oil needs a bit of moisture use some of the on the top with a fork and cook for 30
until soft. juice from the tinned tomatoes). minutes.
75
Per serving:
107 4.9g 2.9g 1.0g 0.6g 3.9g
76
Potatoes
Per serving:
78 0.7g 0.1g 1.6g 1.3g 2.5g
GARLIC POTATO AND nutritional yeast and crushed garlic in LOW FAT GARLICKY
a medium pan, bring to the boil then
COURGETTE DAUPHINOISE remove from the heat and set aside.
ROAST POTATOES
1 onion, sliced
500g (2 cup) white potatoes 3 Peel and thinly slice the potatoes and 6 large garlic cloves, roughly chopped
125ml (1/2 cup) nut milk of your choice courgettes . 180ml ( cup) vegan stock
125ml (1/2 cup) soya cream 500g (1lb 2oz) small-medium potatoes,
100g (1 cup) grated soya cheese (we 4 Grease your baking dish with olive oil. peeled and halved
used Sheese)
30g ( cup) nutritional yeast 5 Arrange alternate layers of potatoes 1 Preheat oven to 230C (Gas mark
1 tbsp olive oil and courgette slices seasoning each 8/450F).
1 (170g) courgette layer with salt and pepper as you go.
1 clove of garlic, crushed 2 Put onion, garlic and vegetable stock
2 bay leaves 6 Pour over the creamy sauce mixture into a shallow casserole dish large
A sprig of rosemary enough to hold potatoes in one layer.
Black pepper & pinch of salt 7 Sprinkle with grated soya cheese and Place potatoes on top of onion slices.
2 rashers of vegan bacon (optional) rosemary and bake for 40 minutes or
until the potatoes are cooked through 3 Bake for 45-60 minutes until potatoes
1 Pre heat your oven to 200C, (Gas and tender. are golden and there is no stock left,
Mark 6/400F). turning potatoes over after about 30
8 Cut vegan bacon into squares and pan minutes. Serve at once.
2 Warm the milk, cream, bay leaves, fry (if using). Sprinkle on top. Recipe from Viva! Vegan Recipe Club
77
Per serving:
83 2.1g 0.2g 3.5g 0.2g 3.1g
EASY VEGETABLE CURRY 1 Put the potatoes on to cook now if

you don't have leftovers - they keep
450g (1 cups) pre-cooked potatoes, their shape best if steamed rather than
cubed OR the same amount, peeled boiled (especially if they are the floury
and cut into medium chunks variety). Cook them until they are just
2 tbsp vegetable oil tender, no more. Then heat the oil in a
1 onion, chopped medium-small large pan and lightly fry the onion.
450g (3 cups) frozen or fresh peas
225g (1 cups) green beans (frozen 2 Add the spices and fry in lightly for a
work well and are much cheaper than minute, stirring all the time.
fresh)
In a small container measure: 1 3 Add the potatoes, peas and beans and
heaped tsp cumin powder, 1 heaped fry for a few minutes, adding a splash of
tsp coriander powder, 1 tsp turmeric water if necessary to prevent sticking.
powder, -1 tsp chilli powder,
according to taste 4 Add the salt, syrup or sugar and the
tsp salt hot water. Cover and simmer until all
1 tsp date syrup or brown sugar vegetables are cooked, adding a splash
125ml ( cup) hot water more hot water if necessary. Serve hot.
78
Potatoes
HOME-MADE HASH BROWNS minutes until hot. The potato should be
soft enough to taste good (i.e. not raw!)
1 large potato peeled, washed and but firm enough not to fall apart. The
patted dry time will depend on the power of your
Lemon juice microwave so check after 2 minutes.
1 tbsp wholemeal flour OR 2 tbsp
brown rice flour for GF option 4 Alternatively, steam the potato in the
1 tbsp chopped dill bowl over a pan with an inch or two
tsp salt of boiling water to soften it - place a
Black pepper saucepan lid over the top to speed up
1 tbsp flax meal mixed with 3 tbsp the process. Again, just check that the
warm water to form a flax egg grated potato is firm but edible yet not
Smoked paprika or chopped fresh dill so soft it's falling apart!
to taste (optional)
5 Once the potato is soft, mix in the rest
Serving suggestions: Tomato of the ingredients into the bowl with a
sauce/ketchup; vegan sour cream; fork.
tomato salsa; vegan mayo
6 Divide the mixture into 4 separate
1 Grate the prepared potato on the large portions and set aside. If you have time,
round holes and place into a heat-proof chill them in the fridge as this helps to
bowl, eg ceramic or Pyrex type. firm them up more. But if youre in a
hurry just go for it.
2 If you are using the steamer method,
place a little water in the saucepan and 7 Wet your hands, take one portion
bring it to the boil. of the potato mixture and form into
a round flat burger or patty. You can
3 If microwaving, heat it for about 3-4 always flatten it down more in the pan
with the fish slice.
8 Do the same with the other three

portions. Set aside.
9 Heat a good non-stick or cast iron

frying pan any pan that is well
seasoned, basically. Add a little oil or oil
spray until it gets hot.
10 Depending on the size of your

frying pan, place some or all of the
hash browns in the pan and fry over a
medium heat for about 5 minutes each
side until golden brown.
11 Alternatively, oven-bake them.

Pre-heat the oven to 200C (Gas Mark
6/400F), lightly oil a baking tray and
bake them for 10-12 minutes each side
or until they're golden brown on the
outside and hot in the middle. They
won't be quite so crispy but they'll taste
good.
Per serving: 12 Serve hot with one or more of the

103 2.3g 0.2g 1.7g 0.9g 3.4g
serving suggestions.
75
te d
c rea LY
e s IVE an
p
ci LUS Veg
e
R XC ok
E Co
for
80
Caribbeancuisine
Brighten up those dark nights with

tropical flavours and spicy kicks for
comfort food the Caribbean way.
U
se these recipes as a starting
point to plan a Sunday lunch
with a difference. Classics like
rice and peas and pepperpot stew will
add some much-needed colour to grey
winter days. Add Caribbean rotis and
additional marinades like a wasakaka to
the table and remember to have plenty
of coconut yoghurt on standby in case
things get too spicy!
81
Top tip
This recipe is a lighter, vegan take
on the traditional, meat-focused
pepperpot stews, but its still very
comforting and perfect for adding some
flair to cold winter nights. Only use as
many scotch bonnets as you (and your
guests!) can handle, or keep them whole
whilst cooking, and remove from
the stew before serving.
PEPPERPOT STEW into chunks 15 minutes until the sweet potato is

800ml (3 cups) of coconut milk just cooked. Then add the courgette,
Serves: 8 Salt and pepper to taste peppers and okra to the pan, followed
2-3 scotch bonnets, thinly sliced by the coconut milk, salt and pepper,
50ml ( cup) sunflower oil Small handful thyme and scotch bonnets. Place a few sprigs
2 white onions, chopped small 1 large plantain, skin removed, sliced of thyme on top of the stew and leave to
2 garlic cloves, chopped small into chunks cook for another 15 minutes.
2 medium sweet potatoes, peeled and
chopped into bitesize chunks 1 Begin by heating the oil in a large 3 In the meantime, heat a little more
200g (1 cup) white yam, tough skin saucepan and adding in the onions and oil in a small frying pan and add the
removed, chopped into bitesize chunks garlic. Leave to sweat for three minutes plantain. Fry on high for a few minutes
2-4 tsp dry tropical seasoning before adding in the sweet potatoes, so the chunks brown, before adding
1 litre (4 cups) boiling water yam and dried seasoning. Stir through them into the pepperpot stew. Check
1 courgette, sliced into chunks so the flavours can combine, then pour the seasoning and youre ready to serve.
1 red pepper, sliced into chunks in the boiling water.
Recipes, food styling and photography
1 orange pepper, sliced into chunks by Ava Szajna-Hopgood @guacandrolluk,
Handful of okra, ends removed, sliced 2 Cook on a medium heat for around shakeguacandroll.com
82
Caribbeancuisine
Top tip
If you have time, leave the jerk
Per serving: sauce to marinate overnight
in the fridge - the flavours will
129 8.9g 5.9g 3.1g 0.1g 1.3g
only improve with time and
give the skewers an extra
fruity punch. Per serving:
154 0.7g 0.1g 5.1g 1.7g 25g

JERK SEITAN SKEWERS
Serves: 4
the seitan into a blender. Once you have one, and then another, so there are a
4 white onions, quartered a loose paste, pour into a jar and leave pair of skewers for each person (this will
2-3 scotch bonnets, halved for a few hours in the fridge - overnight if keep the seitan secure).
50g (1 cup) root ginger, roughly you have time.
chopped 5 Place the skewers on an oven-proof
1 tsp dry tropical seasoning 2 An hour before serving, place the tray and pour over any remaining jerk
2 tbsp fresh thyme, stalks removed seitan pieces in a large bowl and pour sauce.
1 tsp freshly ground black pepper over the marinade.
120ml ( cup) white wine vinegar 6 Grill for around 10 minutes, until the
140ml ( cup) soy sauce 3 Leave the seitan for half an hour in the seitan begins to brown. Remove from
380g (12.7 oz) chicken-style seitan fridge, and preheat the grill on high. the oven and serve straight away.
8-16 wooden skewers
4 Using the wooden skewers, thread by Ava Szajna-Hopgood @guacandrolluk,
1 Place all the ingredients apart from each piece of marinated seitan through shakeguacandroll.com
83
Top tip
There are countless recipes for
macaroni pie across the Caribbean,
but the majority include eggs, tomato
ketchup, extra spices or mustard,
and are often cut and served in
wonderfully satisfying wedges. Use
an egg-replacer to achieve that same
thickness and add in extra ketchup
Per serving:
or even brown sugar for
a little sweetness.
Recipes, food styling and photography 203 3.8g 1.5g 2.7g 0.1g 6.8g
by Ava Szajna-Hopgood @guacandrolluk, kcal Fat Saturates Sugars Salt Protein
shakeguacandroll.com
MACARONI PIE 1 Boil the macaroni pasta in salted 6 Pour in the macaroni pasta to the pan
water until al dente. Drain and set aside. and combine, before spooning into an
Serves: 6 oven proof dish.
2 In a large saucepan, heat through the
500g (5 cups) dry macaroni vegan margarine, before gently sweating 7 Cover with slices of tomato and
or similar pasta the onion, garlic, paprika and thyme for sprinkle with the leftover thyme
2 tbsp vegan margarine a few minutes, making sure the garlic
1 white onion, chopped small doesnt burn. 8 Preheat the oven to 180C (Gas Mark
3 cloves garlic, chopped small 5/375F) and bake for around fifteen
2 tsp smoked paprika 3 Spoon in the flour, and then half of the minutes, until the tomato begins to
2 tsp thyme, stalks removed, plus a milk. Whisk until combined, then add crisp.
little for garnish the other half.
2 tbsp plain flour 9 Remove from the oven and serve
200ml ( cup) plant-based milk 4 Bring to the boil and allow to thicken. straight away, sliced into wedges as a
2 egg replacer eggs* Then pour in the egg replacer mix, side dish or portioned out as a main
100ml ( cup) vegan cream vegan cream, ketchup and mustard, and course.
1 tbsp tomato ketchup stir through.
1 tbsp English mustard
* Egg replacer can be purchased in most health
Salt and pepper 5 Check the seasoning and add salt and food stores. Read more about egg replacers in our
1 large tomato, thinly sliced pepper if needed. glossary on page 95
84
Caribbeancuisine
Top tip
If you cant find gungo peas,
replace with kidney beans, which
will give a similar flavour. Be warned
- this stuff is seriously addictive.
Once youve got your own rice
and peas recipe down,
youll want to add it to
every meal.
RICE AND PEAS 1 In a large saucepan, empty the beans, 4 Now turn the heat down, and cook
their liquid, and the tin of coconut milk, on a low temperature for about 15 to 20
Serves: 4 and then refill the two empty tins with minutes, until all the liquid is absorbed.
water, and add those into the pan too.
1 x 425g tin (2 cups) gungo peas, 5 Serve straight away alongside the
plus liquid 2 Next add the onion, garlic, thyme and pepperpot stew or jerk seitan skewers.
1 x 400ml tin (1 cups) coconut milk seasoning, plus salt and pepper. Turn
Around 800ml (3 cups) water the pan onto a medium heat and bring by Ava Szajna-Hopgood @guacandrolluk,
1 white onion, chopped small the mixture to the boil. Stir the mixture shakeguacandroll.com
2 cloves garlic, chopped small through to prevent it from sticking to
1 tbsp thyme, stalk removed the pan. Per serving:
3 tsp dry tropical seasoning
176 5.2g 4.2g 1.5g 0.1g 4.7g
Salt and pepper 3 Pour in the rice and cook on high for
350g (3 cups) dry long grain rice two minutes.
85
86
Caribbeancuisine
JAMAICAN VEGGIE CURRY WITH

COCONUT CHIPS & BROWN RICE
The tasty coconut chips sprinkled
over this recipe are rich in medium-
chain fatty acids, which are used for
energy production and to help fight
off infection.
Serves: 2
240g (4 cups) black beans (drained)

80g ( cup) brown rice
100g ( cup) sweet potato
1 red pepper
50g ( cup) green beans
2 tomatoes
2 tsp jerk seasoning
1 tbsp creamed coconut (sulphites)
lime
10g ( cup) coconut chips (sulphites)
Sea salt and black pepper
Coconut oil/olive oil
1 Boil a kettle. In a jug, dissolve the

creamed coconut in 100ml ( cup)
boiling water.
2 Rinse the brown rice and place in a
saucepan with 400ml (1 cups) boiling
water and a pinch of sea salt. Simmer
Did you know?

for 20-25 mins, then drain.
3 Peel and chop the sweet potato into
1cm cubes. Cut the red pepper into bite-
Mindful Chef sources, sized pieces. Trim the green beans and
pre-portions, and delivers all slice in half. Roughly chop the tomatoes.
these good-for-you ingredients 4 In a large dry pan, toast the coconut
together with a recipe card to chips on a medium heat for 2 mins until
save yourself time shopping. turning golden. Remove from the pan
You'll also receive fresh organic and set aside.
produce for lots of other 5 In the same pan, heat tbsp oil on
healthy dinners. a medium heat and cook the sweet
potato for 5 mins, then add the jerk
seasoning, red pepper and green beans
for a further 3 mins.
6 Drain the black beans. To the pan
with the vegetables, add the black
beans, chopped tomatoes and creamed
coconut. Season with sea salt and black
pepper and simmer for a further 10 mins
until the curry has thickened. Stir in the
juice from half of the lime.
7 Place the brown rice onto two warm
plates and spoon over the Jamaican
Per serving: veggie curry. Scatter over the toasted
149 5.0g 3.8g 2.6g 0.3g 4.8g
coconut chips.
Recipe and image supplied by mindfulchef.com
87
Top tip
Use a griddle pan to add
slices of seared tropical fruit
to the top of the toto, and
serve with dollops of coconut
yoghurt and a squeeze
Per serving: of lime.
Recipes, food styling and photography 336 14.2g 9.9g 24.8g 0.8g 4.8g
by Ava Szajna-Hopgood @guacandrolluk, kcal Fat Saturates Sugars Salt Protein
shakeguacandroll.com
88
Caribbeancuisine
COCONUT TOTO
Serves: 12
225g (1 cup) brown sugar

4 tbsp vegan margarine
2 egg replacer eggs
1 tsp vanilla extract
250g (2 cups) plain flour
3 tsp baking powder
1 tsp sea salt
1 tsp cinnamon
1 tsp ground ginger
1 tsp ground nutmeg
150g (1 cups) desiccated coconut
240ml (1 cup) soya milk
1 Pre-heat oven to 200C (Gas Mark

6/400F) and grease a 20cm x 20cm
baking pan.
2 In a large bowl, mix sugar and
margarine until creamy.
3 Add egg replacer and vanilla extract
and continue mixing.
4 In a separate bowl, combine the flour,
baking powder, salt, cinnamon, ginger
and nutmeg.
5 Add the flour mixture and desiccated
coconut into the sugar and margarine
bowl, and stir until well combined.
6 Pour the mixture into the baking tray.
7 Bake for 30 minutes, or until a
toothpick inserted in the centre of the
cake mix comes out clean.
8 Remove from oven and leave to cool
before serving with sliced of griddled
fruit and coconut yoghurt.
85
Smoothie
operator
Quench your thirst with this
selection of tasty drinks
WATERMELON STRAWBERRY
VANILLA SUNSET SMOOTHIE
Half a medium watermelon
200g (1 cup) of strawberries
Handful raspberries
1 tsp vanilla powder
2 tsp acai powder
1 tbsp coconut nectar
1 Put all the ingredients in a blender and

blend until nice and silky. Pour into glasses
and serve immediately.
Recipe by Oh My Delish, ohmydelish.com
90
Deliciousdrinks
CHERRY CHOCOLATE SHAKE

Serves: 2
450g (2 cups) cherries, pitted

40g ( cup) cashews or almonds or hazelnuts
4 seedless dates (or 1-2 tbsp maple syrup)
1 tbsp cacao powder
70g ( cup) ice
1 Put all ingredients with 350g (1 cups) water in a blender, and

mix until well combined.
Calories: 268 | Total Fat: 0.7g | Carbs: 41.7g | Dietary Fibre: 5g | Protein: 2.5g
Recipe from10-Minute Recipes: Fast Food, Clean

Ingredients, Natural Health, Hay House UK, 14.99
91
Juiced
up!
SPICY KALE SMOOTHIE
340g (1 cups) fresh kale

130g (2 cups) fresh peeled ginger
2 large green apples
115ml ( cup) chilled coconut water
1 Juice the kale apples and ginger mix

with coconut water. Serve in tall glasses.
92
Deliciousdrinks
TROPICAL MANGO AND PINEAPPLE JUICE

(1-inch) fresh ginger
Juice of one lime
235g (1 cups ) cubed fresh mango
280g (1 cup) fresh cubed pineapple
2 tbsp canned full-fat coconut milk
1 Juice ginger, mango, and pineapple. Mix together

in a glass with coconut milk and lime juice. Stir well
and serve.
93
Vegan
Glossary
Our guide to the wonderful world
of popular plant-based ingredients
Its easy to make

delicious plant-based dishes
with the foods you can find in
any typical store cupboard. Some
meals call for slightly less familiar
foodstuffs. We have created a
round-up of some of the most
common uncommon
vegan ingredients..
94
Arrowroot Mung bean
Derived from a tropical South American plant and This small, green legume is a high source of
similar to corn starch, arrowroot is commonly protein, fibre, antioxidants and phytonutrients.
used as a thickener in recipes. Unlike cornstarch, You can find mung beans in dried powder form,
arrowroot is completely flavourless and will not as whole uncooked beans, split-peeled form, as
impart a starchy taste into dishes. bean noodles, and also as sprouted seeds.
Buffalo sauce No egg powder

Packing some serious punch, this sauce combines Ideal for biscuits and cakes, egg free mayonnaise
melted vegan butter, hot pepper sauce, vinegar, and custard, this versatile egg free powder
garlic and cayenne pepper. Spicy food aficionados allows you to create vegan suitable sweet and
will adore this sauce. savoury treats. Generally available in health
food shops.
Coconut sugar
Produced from the sap of cut flower buds of Pepper berries
the coconut palm, this sugar has been used as Tasmanians native pepper is also sometimes
a traditional sweetener for thousands of years referred to as mountain pepper. These black
in South-East Asian regions. Coconut sugar is berries are a succulent, hot berry with a
perceived as being more natural and less highly crunchy seed cluster at their centre. They are
processed than typical white table sugar. an interesting alternative to conventional black
pepper although they are 10 times as hot.
Flax eggs
Combining flax seeds with water creates a thick, Quince
gelatinous egg-like substitute that works in recipes Lumpy in texture, this fruit looks similar to
that call for the use of 1-2 eggs. Flax eggs work a pear, with golden flesh and yellow skin. Its
well in baking where moistness and denseness are tough and bitter taste mellows into a smooth
desired qualities. sweetness its flesh also turns pink when
cooked in sugar and water. Quince tastes
Harissa paste especially great baked into a pie or poached like
Widely used in North African and middle Eastern apples and served with vegan ice-cream.
cuisine, this hot aromatic paste is made from chilli
and an assortment of other spices and herbs. This Sriracha
spicy chilli paste can be used to liven up dishes; it This bright red, multi-purpose hot sauce is made
can also be used as a dip or marinade. from red chilli peppers, garlic, vinegar, salt
and sugar. Commonly used as a dipping sauce,
Kaffir lime leaves Srirachas spicy, tangy flavours work great with a
Essential in Southeast Asian cuisine, kaffir lime variety of dishes.
leaves add a signature tanginess to traditional Thai
dishes. They can be used whole like bay leaves or Tamarind paste
cut into thin strips and steam. The leaves grow in Prepared from tamarind a sticky sour tasting
pairs and can be purchased dried, fresh or frozen. fruit this paste is a common ingredient usually
featured in the preparation of a myriad of
Kimchi delicacies around the world. Originating from
This traditional fermented Korean side dish Asia, this ingredient adds a lot of sour flavour to
is made using vegetables with a variety of a dish when used sparingly.
seasonings and is a great source of probiotics.
Common ingredients include Chinese cabbage, White truffle oil
radish, garlic, red pepper, ginger and spring onion. Less expensive than fresh truffles, truffle oil is
popular with chefs and diners. This ingredient is
Lovage commonly used as a finishing oil in a variety of
Native to western Asia and the Mediterranean, dishes, including truffle chips, pasta dishes, pizza
this tall perennial plant has a multitude of uses. and even in pureed foods like mashed potatoes.
Fresh or dried lovage leaves may be eaten as a Truffle oil generally uses a flavouring rather than
vegetable, or used in soups and as a garnish, actual truffles which can be controversial as
much like parsley. pigs are sometimes used in finding them.
Mesquite powder Yellow miso paste

This powder is obtained by drying and grinding Often made from soybeans that have been
pods of the mesquite deciduous tree. Mesquite fermented with barley and occasionally rice, this
has a natural sweet nutty-caramel flavour miso has a mild, earthy flavour. Yellow to light
which makes it perfect for use as a sweetener in brown in colour, its slightly stronger than white
smoothies, cakes and desserts. It can even fully miso, but not as strong as red.
replace flour as a gluten-free alternative.
95
Nutritionist's
Notebook:
Ca c a o
Viva! Healths Veronika Powell reports on this delicacy.
M
ost of us love cocoa flavourings. and eventually chocolate as we know
and chocolate but what The tropical cacao tree is native it was created.
is it that makes it so to South America and its beans
irresistible? And is it have been used by native people for
healthy? millennia. The Maya valued cocoa CACAO MAGIC
highly, using it not only as a food but Cacao contains many powerful
First of all, lets sort out whats what also medicine and even as currency. phytochemicals and some essential
- cacao, cocoa and chocolate. Cacao Traditionally, cocoa was prepared nutrients such as protein, iron
(Theobroma cacao) is the name of by harvesting the beans, fermenting, and magnesium. But lets face it,
the plant, tree to be precise, from roasting and grinding them into a no one eats chocolate because it
which we get cocoa. Cacao trees bear paste. This paste was then mixed contains protein. Its the effects of its
fruit in the form of large pods with with water, often with the addition phytochemicals that are at the heart
beans inside. When harvested, the of chilli and other spices, and the of cacaos allure. So just why and how
beans are fermented, dried, roasted mixture was beaten until it turned does cocoa work its magic on us?
(unless its for raw cocoa products) into a frothy drink. Sugar was yet to Cacao packs some strong
and processed into cocoa liquor, be discovered so this cocoa beverage antioxidants that help fight
cocoa mass, cocoa powder and cocoa was consumed bitter. It wasnt until inflammation, protect blood vessels
butter. Chocolate is the food or drink European explorers got their hands and DNA from damage and aid
made up from some or all these on cocoa beans and brought them our immune system. However,
different forms of cocoa, usually with to Spain that sugar was added to the probably the strongest of cacaos
added sugar and other ingredients, traditional drink. Since then, the phytochemicals is phenethylamine
such as liquids, fats, vanilla and other popularity of cocoa has sky-rocketed (PEA); a compound that stimulates
96
the nervous system and triggers
the release of endorphins - aka
happy hormones. But thats not
all it does! PEA can also stimulate
the release of dopamine, a potent
neurochemical linked to sexual
arousal and pleasure. Its no surprise
then that cacao can act as a mild
antidepressant.
CHOCOLATE STIMULANT
What you probably knew already
is that cacao is a source of caffeine
- an antioxidant and powerful which is why they seem to be more
stimulant. Caffeine energises the receptive to cocoa. It can even help
central nervous system, stimulates to alleviate the natural decrease in
blood flow in the brain and increases feel-good hormones which women
the production of serotonin a experience before and during their
neurochemical that makes you feel period.
and sleep better. A half of a regular
100-gram bar of dark chocolate
provides between 10 and 60 NOT SO SWEET
milligrams of caffeine, whilst a cup of Cacao farming is hard work and
coffee contains 65-200 milligrams. because of the tropical and humid
A little bit of caffeine is a good conditions cacao requires, it can only
thing but too much and you might be grown in certain regions. Vast
end up throwing your brain majority is now grown in Africa, Asia
chemistry off balance so dont overdo and Latin America and despite the
the coffee or chocolate for that global popularity of chocolate, many
matter. cacao farmers live in poverty. Large
Theobromine is another of cacaos multinationals pay little for their
phytochemicals and is chemically produce and many companies have
related to caffeine, also acting as a also been exposed for using child
stimulant but weaker. Theobromine labour. To avoid this exploitation,
has some unique properties too - it look for a Fairtrade label - that way
helps relax the tiny muscles in the you know cocoa farmers were paid
lungs - helpful if youre struggling reasonably fair wages and support
with a cough - and it helps lower sustainable cocoa farming.
blood pressure. Whats probably the
best property of theobromine though
is that it releases the compound WHAT TO LOOK FOR
anandamide in your body, a powerful As you might have guessed, to
chemical producing blissful feelings experience the full benefits of cacaos
(the name comes from the Sanskrit alchemy its best to choose the least
word for bliss Ananda). diluted forms. Hence dark chocolate,
And theres more! Cacao powder raw cacao powder and cocoa nibs
is a rich source of L-tryptophan, are the perfect choices. The less
a substance which your body cocoa content in a product, the less
turns into serotonin, the feel-good powerful the effect.
neurochemical. Serotonin plays a And speaking of effects just like
major role in positive mood, healthy with everything else, how people
sleep and appetite. Low serotonin react to chocolate is highly individual.
levels can cause disturbances of all Some might get giddy after eating a
these and even lead to depression. few squares whilst others feel only a
Women have more serotonin mild boost. Either way, it wont make
receptors in the brain than men, you feel worse so whats not to like?
93
CACAO CRAZY
Our top of the choc picks
Supercholo Pure Cacao

Chocolate begins with cacao. Raw cacao contains
a cocktail of minerals, fibre and antioxidants
which can help to improve cardiovascular health
and strengthen bones. Cacao stimulates the
nervous system, improves mood and is even
claimed to be a natural aphrodisiac
supercholofoods.co.uk
OMBAR 90%
Raw Cacao Food Thoughts
This high cocoa solids Roasted Cacao Nibs
bar is ideal for real Specially selected Fino de
chocolate lovers. The Aroma beans are gently
premium Nacional roasted to ensure essential
Arriba cacao beans nutrients, flavanols and
used, deliver an antioxidants are retained.
intense flavour, The intense chocolate flavour
with absolutely no and crunchy texture makes
bitterness. Food Thoughts Cacao Nibs a
ombar.co.uk healthy baking alternative to
chocolate chips.
Naturya Organic foodthoughts.co.uk
Cacao Powder Living Better Health

Unaltered by over-processing or
added sugar, the powder retains Organic Cacao Powder
all the nutritious qualities of the This organic cacao is super high in
cocoa bean. A versatile ingredient, antioxidants as well as vitamins A, B1, B2, B3,
it can be stirred into warm milk C, E and Pantothenic acid. It taste amazing,
with a natural sweetener such as helps with those chocolate cravings, and is
agave to make a delicious and also full of antioxidants and best of all it
warming drink, or try mixing with contains no sugar.
other superfood ingredients as lbhsuperfoods.co.uk
part of a smoothie blend.
naturya.com
Nutriseed Organic
Cacao Paste
You can enjoy this
Loving Earth 72% chocolatey paste in a whole
Dark Chocolate host of different ways. Add it Perkier Cacao &
Just two ingredients go into this bar: to desserts, create your own Cashew Quinoa Bar
72 per cent raw Amazonico criollo cacao chocolate bars, stir it into your Packed with the goodness of
beans from Satipo, Peru and 28 per cent morning coffee. With plenty of cacao, creamy cashews, chia
evaporated coconut nectar from Java, mood-enhancing antioxidants seeds and organic quinoa, this
Indonesia. It is 100 per cent certified and energy-giving magnesium bar provides a natural source
organic and Fairtrade. Deep earthy in the mix, theres every of fibre, protein, omega 3 and
notes of the Amazon combine with reason to indulge in this antioxidants and is free from
the sweet toffee tones from chocolatey treat gluten, wheat and dairy.
Jogjakarta.lovingearth.co nutriseed.co.uk perkier.co.uk
98
Cacao
CACAO BANANA SMOOTHIE

235 ml (1 cup) water
1 small frozen banana
2 tbsp raw cacao powder
2 tbsp almond butter
Handful of ice
1 Blend all ingredients until smooth; serve cold.
81
CACAO, CHIA SEED PUDDING 1 Add all ingredients to a bowl and
mix/whisk until the cacao powder has
2 tbsp cacao powder all dissolved, place in the fridge for 6
40g (1/4 cup) + 2 tbsp chia seeds hours (stirring periodically) until the
90g (1/4 cup) + 2 tbsp maple syrup mixture has thickened.
470ml (2 cups) almond milk,
unsweetened 2 Serve banana, figs, almonds and goji
Pinch of sea salt berries or topping of your choice.
Per serving:
136 6.3g 1.5g 9.8g 0.1g 4.5g
100
Cacao
Recipe and image from

Nutriseed. nutriseed.co.uk
'NUTELLA' RECIPE 2 Whilst its warm remove the skin

from the nuts.
300g (2 cups) Nutriseed hazelnuts
4 tbsp Nutriseed cacao powder 3 Blend the hazelnuts until they are
Few drops vanilla extract creamy.
1 tbsp Nutriseed organic virgin coconut
oil, melted 4 Blend in the remainder of the
3 tbsp Nutriseed organic coconut sugar ingredients.
Pinch of salt (Nutriseed Himalayan
rock salt works nicely too) 5 Scrape into a jar and let it cool at
room temperature.
1 Roast the hazelnuts for 10 minutes at
180C (Gas Mark4/350F) until the skin 6 This should keep for two weeks out
begins to crack. of the fridge.
Per serving:
646 58.2g 7.8g 9.2g 0.6g 15g
83
HEALTHY CACAO BALLS
12 Medjool dates
140g (1 cup) almonds
30g ( cup) shredded coconut
30g ( cup) desiccated coconut
for rolling
65g ( cup) coconut oil
35g ( cup) cacao powder
1 tbsp chia seeds
1 Place dates in a medium bowl and

cover with water. Stand for 1 hour.
Drain and discard seeds.
2 Place the almonds and shredded

coconut in a food processor until
flour starts to form.
3 Process dates, your almond flour

mixture, coconut oil, cacao powder
and chia seeds until mixture comes
together.
4 Transfer to a bowl and stand for 20

minutes for chia seeds to soften.
5 Roll level tablespoons of mixture

into balls. Roll in desiccated coconut
to coat.
Per serving:
505 42.9g 21.6g 10.7g 0.0g 12g

6 Leave in the fridge for 1 hour until
firm before serving.
102
Cacao
STUFFED CHOC COOKIES 4 Meanwhile make the stuffing by

combining almond butter with the
For the cookie dough: equivalent volume of cacao powder
200g (1 cup) Naturya coconut oil and agave syrup. If the mixture is stiff
225g (1 cup) coconut sugar add water to loosen.
2 Flax eggs
175g (1 cups) plain flour (gluten-free) 5 Take a golf ball sized lump of cookie
175g (1 cups) Naturya Fairtrade dough and form it into a ball, then
cacao powder flatten.
1 tsp baking powder
tsp bicarbonate of soda
tsp salt 6 Place a small teaspoonful of stuffing
75g ( cup) Naturya cacao nibs in the centre and fold up the sides of the
dough to enclose the stuffing.
For the stuffing:
Almond butter 7 Repeat until you have used up the
Naturya Fairtrade Cacao Powder dough
Agave syrup
8 Place on a baking tray covered in
1 Combine the coconut oil and coconut greaseproof paper and bake for 9-12
sugar in a blender (or by hand) and then mins on 170C (Gas Mark 4/350F).
add the flax egg mixture.
Recipe and image from Nuturya. nuturya.com
2 Add the dry ingredients and blend to
combine. Per serving:
492 31.9g 6.6g 25.2g 18.6g 8.2g

3 Place the cookie dough in the fridge
for 1 hour.
85
Top tip
For extra flavour
toast your
oats first.
CRUNCHY OAT BARS 2 Transfer to a large mixing bowl and mixture to the thickness you require.
add your oats, nuts, and cacao nibs and
175g (1 cup) pitted dates, stir with a wooden spoon until all your 5 Still covered, put them in the freezer
90g ( cup) maple syrup/agave ingredients are evenly distributed. to set for 15-20 minutes.
65g (cup) almond/cashew butter
35g (cup) almond 3 Warm maple syrup/agave and 6 Once removed and cut your bars into
35g ( cup) pecans almond/cashew butter in a small your desired size.
35g ( cup) walnuts saucepan and pour over dry ingredients
120g (1 cups) rolled oats coat evenly.
45g ( cup) cacao nibs Per serving:
4 Transfer to a baking tray lined with 404 22.4g 5.0g 20.7g 0.1g 9.8g
1 Add dates to your food processor and baking paper and top with a piece of kcal Fat Saturates Sugars Salt Protein
pulse until they form a ball. cling film, using your hands flatten the
104
Cacao
CACAO HOT CHOCOLATE

Hot water
tbsp cacao powder
1 tsp coconut sugar or agave syrup
Sweentened almond milk
1 In a big mug add the cacao and sugar or syrup.

2 Pour in boiling water and stir
3 Add desired amount of almond milk.
Enjoy with
our stuffed
choc cookies
on page 103
Spiced Mexican Flan
106
Somethingsweet
SPICED MEXICAN FLAN saucepan and sprinkle over the agar

powder. Bring the mixture to the boil
This is such a special Mexican over medium heat, then reduce to a low
dessert - so simple. This recipe ensures simmer and stir for about 3 minutes to
you have the best, firmest, perfectly make sure the agar is fully dissolved. Set
spiced and textured flan possible. aside to cool a little.
Serves: 4-6 (You can either make 4 Place the tofu in a blender and pour
1 large flan, or 46 individual servings). over the soya milk mixture. Blend well
ensuring that you have no lumps. If you
750 ml (25 fl oz/3 cups) soya milk want to be extra sure that you have a
1 tsp vanilla extract totally smooth custard, pour the mixture
4 cloves through a fine-meshed sieve into a
6 fennel seeds bowl. If you find that the blender has
1 cinnamon stick created a foam on top of the milk and
2 strips of orange peel, white pith you would rather the bottom of the flan
removed
to have a flat, smooth edge, feel free
50g (1 oz/ cup) caster
(superfine) sugar to spoon it off the surface if it bothers
1 thyme sprig you.
Pinch of salt
tsp agar powder 5 Pour the custard over the set caramel
170g (6 oz) silken tofu and cover with plastic wrap.
For the caramel: 6 Set aside in the fridge for at least 2

170g (6 oz/ cup) caster hours to chill completely. To remove the
(superfine) sugar flan from the mold, place in a sink or
Pinch of salt bowl of hot water for about 15 seconds
to help soften the caramel, making sure
1 Place all of the ingredients except the you dont get any water on the flan.
tofu and agar in a medium-sized
saucepan. Bring to the boil, then remove 7 Place your serving dish on top, then
from the heat and transfer to a quickly turn over allowing the flan to
heatproof bowl. Set aside for the drop onto the dish.
flavours to develop for 30 minutes. Wipe
the saucepan clean for later use. Smith & Daughters: A Cookbook (that Happens
(Hardie Grant, RRP 20)
2 To make the caramel, combine the
sugar, salt and 60 ml (2 fl oz/1/4 cup)
water in a very clean, small saucepan
over medium heat, without stirring, until
the sugar dissolves. Continue to cook
until the liquid begins to turn a light
amber, approximately 810 minutes.
At this stage, dont walk away from the
caramel because it WILL turn on you
the very first chance it gets. (Once the
caramel resembles the piece of amber
that holds the mosquito in Jurassic
Park, you know youre good to go).
Pour the caramel into your desired
molds and set aside while you finish the
custard. Dont stress, the caramel will go
Per serving:
hard.
127 2.7g 0.4g 20.6g 0.2g 4.2g
3 Using a fine-meshed sieve, strain the
infused soy milk back into the clean
107
108
Somethingsweet
RAW CHOCOLATE For the base:

HAZELNUT CAKES 1 Place oats and coconut in a food
processor and blitz for 30 seconds.
Makes: 1
2 Add cacao powder and salt and blend
For the base: again.
80g (1 cups) coconut flakes/chips
40g ( cup) rolled oats (fine) 3 Add dates last, one at a time, and blend
1 tbsp raw cacao powder till the mixture holds together when
100g ( cup) of Medjool dates, pitted pressed. If it is on the dry side, add a
(about 6) tablespoon of coconut oil.
Pinch of coarse sea salt
4 Press mixture evenly into the base of
For the filling: silicon muffin molds (about 1 heaped
190g (1 cups) hazelnuts tablespoon per mold, there is enough to
295ml (1 cups) almond milk (or oat fill 12 molds).
milk/coconut milk)
115g ( cup) 100% pure maple syrup For the filling:
55g ( cup) raw cacao butter, liquified* 1 Place hazelnuts and almond milk in a
35g ( cup) raw cacao powder high-speed blender, and whiz till smooth
2 tsp vanilla extract (about 1 minute).
2 tbsp coconut sugar
Large pinch of coarse sea salt 2 Add all other ingredients and blend for
another 1 minute. Stop and scrape the
To top: sides down as needed.
150g (1 cup) hazelnuts
3 Pour filling into the muffin molds, but
For the chocolate sauce: dont fill right to the top leave about a
175g ( cup) pure maple syrup 5mm gap.
50g ( cup) raw cacao powder
2 tbsp coconut oil, melted 4 Gently press a small handful of whole
tsp vanilla extract hazelnuts into the tops.
2 pinches coarse sea salt
5 Transfer to the freezer to set (will take a
*To liquify cacao butter, shave it with few hours).
a knife and place in a glass jug, stand
in hot water until it melts. For the chocolate sauce:
1 Place all ingredients in blender and
blend till smooth.
2 Pour into a squeeze-bottle, and drizzle

over frozen cakes.
To serve:
1 Remove from freezer 15-30 minutes
before serving, to soften.
Lauren Glucina, Ascension Kitchen,

ascensionkitchen.com. facebook.com/
AscensionKitchen. @ascensionkitchen
Per serving:
346 23.4g 6.6g 19.4g 0.5g 6.5g
95
Top tip
For blueberry muffins, replace
nutmeg with teaspoon ground
cinnamon and strawberries with 200g
(1 cup) of fresh or frozen blueberries.
If desired, combine 1 tablespoon of
raw sugar with teaspoon of ground
cinnamon, and sprinkle the tops
of the muffins before baking
for a crunchy topping.
110
Somethingsweet
STRAWBERRY MUFFINS 2 In a medium bowl, whisk together the

flour, sugar, bicarbonate of soda, baking
These tender, biscuit-like muffins powder, salt, and nutmeg.
are kissed with a little lemon and
studded with pieces of strawberry. For 3 In a small bowl, whisk the egg replacer
best results, skip the paper cases and with warm water until well blended. Whisk
bake these muffins directly in the tin. in the vanilla-flavoured non-dairy yogurt,
grapeseed oil, non-dairy milk, lemon zest,
Preperation: 15 mins and lemon juice.
Cook: 22-25 mins
Serves: 12 4 Quickly stir the wet ingredients into the
flour mixture until the ingredients are just
225g (2 cups) plain (all purpose) flour combined, taking care not to overmix.
115g ( cup) sugar Fold in the strawberries.
12 tsp bicarbonate of soda
12 tsp baking powder 5 Using an ice-cream scoop or a large
14 tsp sea salt spoon, evenly divide the muffin batter
14 tsp ground nutmeg between the muffin holes. The batter will
3 tsp egg replacer (flax egg) be thick, a bit like biscuit dough.
4 tbsp warm water
120g ( cup) vanilla flavoured 6 Bake on the bottom shelf for 2225
non-dairy yogurt minutes or until the muffins spring back
4 tbsp grapeseed oil when lightly pressed in the centre. Cool in
2 tbsp non-dairy milk the tin for 5 minutes before turning out on
1 tsp lemon zest a wire rack to cool. Serve warm or at room
1 tsp freshly squeezed lemon juice temperature.
200g (1 cup) fresh or frozen Recipe from Plant-Based Cookbook by
strawberries, roughly chopped Trish Sebben-Krupka. Published by DK (14.99)
Per serving:
1 Preheat the oven to 180C (Gas Mark
243 6.7g 0.9g 18.6g 0.4g 4.0g
4/350F). Lightly coat the holes of a 12 hole
muffin tin with non-stick baking spray.
107
Somethingsweet
Top tip
If you prefer a sweeter
option, just add a
tablespoon of maple
syrup or coconut
sugar.
CLEAN CHOCOLATE BOWL 1 ripe avocado

1 frozen banana
This simple recipe is suitable 3 tbsp of raw cocoa powder
as a breakfast as well as a pudding 1 tsp vanilla powder
or snack in the afternoon. It just 1 primal pantry hazelnut and
takes a few minutes to prepare and cocoa raw paleo bar
is incredibly tasty, especially if you A handful of hazelnuts
fancy chocolate. Dont worry about
the avocado. You cant taste it, it 1 Just add all ingredients except The
just makes your chocolate cream Primal Pantry Bar and the hazelnuts
incredibly creamy and is perfect in along with a little bit of water to a
the combination with raw cocoa and blender and mix until smooth and
banana. creamy. Serve with pieces of the
hazelnut and cocoa raw paleo bar
Recipe from Primal Pantry. primalpantry.com and hazelnuts on top.
112
pages
To advertise here
please contact
Chloe White:
01787 224040
chloe@primeimpact.co.uk
113
TRUFFLE OIL MUSHROOMS
IDEA 1: Homemade fries drizzled with truffle oil. IDEA 1: Use mushrooms to create smoky shiitake bacon.
HOW? Preheat the oven to 230C (Gas Mark 8/450F) and line a HOW? Preheat the oven to 180C (Gas Mark 4/350F). Remove
baking tray with parchment paper. Cut your potatoes into thin stems from mushrooms and discard. Slice the caps into 3mm
strips and line them up on the baking tray. Drizzle with truffle strips. Place mushrooms in a bowl and add 1 tbsp of olive oil
olive oil and season with salt, pepper and garlic. Place into the and tamari, tsp of liquid smoke and sesame oil. Toss to coat
oven for 30-40 minutes, or until golden brown and crisp. completely and then spread them on a baking tray. Bake for
20-25 minutes, until nicely browned. The bacon will crisp as
IDEA 2: Jazz up plain mash with the decadent taste of truffle oil. it cools.
HOW? After boiling potatoes, drain, and reserve 235ml/1 cup
cooking liquid. Return potatoes and garlic to saucepan; mash IDEA 2: Make tasty puff pastry mushroom rolls.
with reserved cooking water until smooth. Stir in 3 tbsp of truffle HOW? Preheat oven to 200C (Gas Mark 6/400F) and grease a
oil and 1 tbsp of chopped parsley, and season with salt and baking tray. Pan-fry mushrooms in oil. Stir in 1 diced onion, 1
pepper. tsp of soy sauce and 3 minced garlic cloves, cook for a further
few minutes until liquid evaporates. Sprinkle with parsley then
IDEA 3: Roast Brussel sprouts and cauliflower with truffle remove from heat. Cut puff pastry into 12 rectangles. Divide
oil and rosemary for an adventurous side dish. the mushroom mixture between the rectangles. Fold the pastry
HOW? Preheat oven to 200C (Gas Mark 6/400F). Cut over the filling and crimp the edges. Bake for 15 minutes.
Brussel sprouts into quarters and cut cauliflower into
bite-size florets. In a separate bowl mix together 4 tbsp IDEA 3: Portobello mushrooms make great sandwich fillers.
of truffle oil, 3 crushed garlic cloves and tsp of salt. HOW? Cut mushroom into inch slices and pan-fry until
Pour over the vegetables and toss well until all golden-brown all over. Rub a garlic clove over slices
veggies are coated. Transfer to a of sourdough bread and toast. Spread vegan
large baking tray and roast for mayo on each slice of bread then layer spinach
30 minutes. Once cooked, and tomatoes on one slice and then the
season the vegetables mushrooms on the other.
to taste and
sprinkle with
flaked
almonds.
Loo
se Ends
ARTICHOKE HEARTS KALE
Make the most of your
IDEA 1: Beer battered artichoke hearts leftover ingredients with IDEA 1: Super nutritious kale-slaw.
HOW? Fill a pot with oil and heat to 190C these recipe ideas HOW? Fold your kale leaves in half and slice
(375F). Drain your canned artichokes, pat dry out the centre rib and discard. Slice up all of
then place to one side. In a bowl whisk together the leaves into very fine ribbons. Toss the kale with
125g of plain flour, 245ml of vegan beer, and a pinch 2 sliced bell peppers. Slice a carrot in fine pieces using a
of salt and pepper. Dip your artichoke hearts in batter and then peeler and combine with kale and pepper. In a food processor,
place them in the oil. Let them fry for 3-5 minutes. Serve with a puree 50g of peanuts, a glug of oil, 3 tbsp of cider vinegar, 1
variety of dips. tbsp brown sugar and salt and pepper. Toss the dressing with
the slaw and let it sit for a while before serving.
IDEA 2: Chickpeas combined with artichoke hearts make a
delicious hummus. IDEA 2: Put a spin on crisps with kale.
HOW? Pour your canned artichoke hearts and an equal amount HOW? Heat oven to 150C (Gas Mark 2/200F) and line a baking
of chickpeas into a food processor. Add 3 chopped garlic cloves, tray. Wash and dry 100g of kale thoroughly and place in a bowl.
2 tbsp of lemon juice, 1 tbsp of water, 140g of tahini and 1 tsp of Drizzle over oil and massage into kale. Sprinkle over 1 tsp of
salt. Puree until smooth. Transfer to a serving bowl and serve ras el hanout and some sea salt and mix well. Tip onto tray and
with crudits. spread out. Bake for 18-22 minutes.
IDEA 3: Make some healthy veggie burgers using artichokes. IDEA 3: Make this tangy kale salsa to accompany veggie
HOW? Preheat oven to 200C (Gas Mark 6/400F). Cut the top off a burgers.
garlic bulb, and bake for 30-40 minutes. Place 1 can of cannellini HOW? Tip 50g of finely chopped kale into a bowl with 1 tsp
beans and artichoke hearts, 125g of panko breadcrumbs, 3 tbsp of oil. Scrunch well with your hands to massage the oil into
parsley and 2 tbsp of Dijon mustard, tsp the kale. Stir in a handful of chopped coriander, a segmented
of salt and pepper, and 5g of parsley orange and season with salt
into a food processor. Add in the and pepper. Serve the
roasted garlic cloves. Pulse salsa with veggie
until well combined, shape burgers and sweet
into 4-6 patties. Cook the potato wedges.
patties in a hot pan until
browned.
114
99
100

Cook Vegan - November 2016 UK

Transféré par

Informations du document

Copyright

Formats disponibles

Partager ce document

Partager ou intégrer le document

Options de partage

Avez-vous trouvé ce document utile ?

Ce contenu est-il inapproprié ?

Droits d'auteur :

Formats disponibles

Cook Vegan - November 2016 UK

Transféré par

Droits d'auteur :

Formats disponibles

Plant Power for the Planet November 2016 - 4.

Top of the crops F Perfect nachos F Smoothie bowl

T: 01787 224040 | F: 01787 223535

Marketing and Press

CONTENTS November 2016

74 10 EASY TAKES...POTATOES Raw food Family

53 SUPREME VEGAN NACHOS 85 RICE AND PEAS

Peta's vegan food a

RANGE Quorn launched Vegan Fillets, Vegan

1 Bored of plain water, but avoiding sugary

2 Nut butter lovers will adore this new

3 This punchy granola is stuffed with flavours.

5 With a floral, fondant centre, these rich dark

7 Not actually a nut, but a small root vegetable,

SMITH & HOW NOT TO DIE VEGAN GOODNESS

The non-stick frying pan

THE WOK THE STEAMER THE LARGE SOUP POT

What cuisines influence you? And who

113 9.0g 1.9g 0.8g 0.7g 3.9g

kcal Fat Saturates Sugars Salt Protein

80 3.6g 0.6g 4.8g 0.1g 3.5g

kcal Fat Saturates Sugars Salt Protein

HERBED 'CHEESE' STUFFED MUSHROOMS

1 Blend the courgette, (zucchini), tomatoes and basil.

2 Stuff the filling into the caps of the mushrooms.

Recipe by Lena Ksanti,

124 9.3g 0.8g 2.1g 0.2g 5.8g

kcal Fat Saturates Sugars Salt Protein

ASIAN CABBAGE SALAD 1 Mix the cabbage and carrots in a large

259 31.2g 3.9g 1.4g 0.5g 12g

kcal Fat Saturates Sugars Salt Protein

For the crust:

For the filling:

1 Line the bottom of a 20cm or 23cm spring

2 Next place the oats and chia mixture

3 For the filling, drain the water from the

4 Then remove the spring form with the

5 Place in the fridge for 2-3 hours or until

Note: The cake should keep in the fridge for

alike look at this website

TIPS TO MAKE YOUR DIET

Add fresh fruit to your natural muesli (unsweetened).

Keep a small box of nuts and dried fruit in your bag

Make or buy fresh smoothies rather than juice

Use almond butter its healthier, a good calcium

Soya yoghurt with chopped dried

Avocados are an excellent source

Always add vegetables to

Add tahini (sesame paste)

WHITE TRUFFLE FOREST stirring frequently, until caramelised,

126 10.2g 1.2g 1.7g 0.3g 4.1g

Note: To keep the pancakes warm while

Serving suggestion: Many delectable

Recipe from Cookin' Up A Storm, Laura Dakin,

kcal Fat Saturates Sugars Salt Protein

You can also subscribe:

Subscribe to our digital

Cheque Enclosed (Payable to Prime Impact) 3EASY WAYS

Expiry Date: _____ / _____ Telephone

PLEASE NOTE that your subscription payment will appear on your

Plant Power for the Planet November 2016 - 4.25

Food for friends

Top of the crops F Perfect nachos F Smoothie bowl

Cook Vegan contains extensive information on plant based

Expiry Date: _ / _ Telephone