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Plant Power for the Planet May 2017 - £4.

99

SPECIAL More than


REPORT
Can a vegan diet
control high blood
90 Recipes
inside!
pressure?
YOUR
ESSENTIAL
GUIDE TO
CHOCOLATE
VEG BOX
INSPIRATION
Bake homemadei
Never throw out bread like a proi
veggies again
(including
gluten-free)

B e s t o f
British
Make the most of tomato season
Spicy salsa, hummus and
guacamole p34/35

Heather Crosby F Quick meals F Sensational seeds


2
Welcome
I am constantly amazed and inspired by how innovative and
Published by
creative we can be with food – especially when it comes to Prime Impact Events & Media
plant-based food. I am a huge believer in the idea that eating Park House, The Business Centre,
vegan is not only healthier and more ethical, it can be tastier Earls Colne Business Park, Earls Colne,
too. But many people are used to the idea of meat and two Colchester, Essex CO6 2NS
veg on a plate, so cooking without animal ingredients can be T: 01787 224040 | F: 01787 223535
a bit of an enigma at first. info@veganlifemag.com | veganlifemag.com

Luckily Cook Vegan is on hand to take the mystery out of Editor


Maria Chiorando
plant-based cuisine with a whole host of features, recipes
maria@veganlifemag.com
and articles to help you get busy in the kitchen.
Designed by
Have you ever wanted to create delicious batches of Sarah Petch
homemade bread? It’s not that difficult, and we show you how with this issue’s Cook sarah@primeimpact.co.uk
Like a Pro feature. We even have a special gluten-free recipe – it is possible to make
delicious gluten-free bread without eggs, and we’ve searched high and low to bring Art Director
Emily Saunders
you our favourite recipe for doing just that (hint: save your tinned chickpea water).
emily@primeimpact.co.uk

Something we often hear about is how difficult it can be meal planning. People Publishing Director
regularly get stuck in the rut of eating the same dishes all the time because it’s Keith Coomber
easier to throw them together, and easier to grab the same old ingredients from the keith@primeimpact.co.uk
supermarket every time. This is why I think cookbook writer Heather Crosby’s new
Managing Director
tome YumUniverse Pantry to Plate is genius – the innovative foodie has created a
Julie Saunders
number of recipes which can be endlessly customised depending on what flavour you julie@primeimpact.co.uk
fancy and what food you have in your fridge. Cook Vegan sat down with Heather to talk
about her ideas and influences around food. She also kindly shared some recipes Advertising Sales
with us. Chloe White 44 (0)1787 224040
chloe@primeimpact.co.uk
Foodie and blogger Jacqueline Meldrum has put together a really special feature
Subscriptions and Back Issues
about your veg box – and how to make the most of the delicious produce inside.
Hannah Allen 44 (0)1787 224040
Each issue she will create a guide (with recipes) giving you inspiration for all the tasty hannah.allen@primeimpact.co.uk
ingredients. No more wasted veg!
Promotions and Blogger Community
On top of all that, we have a huge range of recipes (both sweet and savoury), an Chess Damant 44 (0)1787 224040
essential guide to making your own chocolate, and health and nutritional features. chess@primeimpact.co.uk

There’s plenty of plant-based inspiration to keep you going on your vegan journey.
Marketing and Press
Hannah Irons 44 (0)1787 224040
Enjoy the issue. hannah@primeimpact.co.uk

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

Maria Chiorando, Editor Accounts


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

GET IN TOUCH
facebook.com/cookvegan The publisher accepts no responsibility in respect of advertisements
appearing in the magazine and the opinions expressed in editorial material
or otherwise do not necessarily represent the views of the publisher. The
publisher cannot accept liability for any loss arising from the appearance or
@CookVegan non–publication of any advertisement. Information about products and services
ON THE COVER: featured within the editorial content does not imply endorsement
by Cook Vegan magazine.
Spicy salsa, hummus
@cookveganmag and guacamole Every effort is made to ensure that all advertising is derived from reputable
sources. Cook Vegan magazine cannot, however, accept responsibility for
transactions between readers and advertisers.

3
93 38

105 31

CONTENTS May 2017


FEATURES REGULARS RECIPES
18 INFINITE YUM UNIVERSE 06 NEWS Heather Crosby
Author Heather Crosby inspires healthy, A round up of the latest vegan 20 ITALIAN-STYLE LENTIL AND
delicious meals with her new book food, product news, and gadgets MUSHROOM (NOT) MEATBALLS
21 BOURBON SALTED CHOCOLATE
24 SPECIAL REPORT 10 HOT PRODUCTS PECAN CLUSTER NICE-CREAM
Juliet Gellatley from Viva! reveals how Our pick of the best new vegan goods
to defeat high blood pressure Lighter bites
11 BOOK REVIEWS 23 VEGAN 'CHICKEN' GARLIC SLAW
50 ESSENTIAL GUIDE TO We give our verdict on the latest BURGER
HOMEMADE VEGAN CHOCOLATE plant-based guides 23 EASY AND VEGAN GARLIC SLAW
Our guide to making this tempting treat 23 HOMEMADE PRETZEL BUNS
12 COOK LIKE A PRO 27 PEARL BARLEY, BEETROOT
78 TOMATO CATCH-UP PART NINE: HOW TO MAKE AND BROCCOLI SALAD
These tasty treats are in the spotlight as HOMEMADE BREAD 28 KALE AND POTATO NUGGETS
they come into season Take your cookery to the next 28 BALSAMIC HERBED TOMATOES
level with our kitchen skills series 29 BUFFALO CAULIFLOWER
80 TOMATO RECIPES 30 BAKED TOFU-AVOCADO HAND ROLL
Top 10 recipes you can make with tomatoes 74 VEG ON WHEELS WITH GINGER-TAMARI SAUCE
Jaqueline Meldrum inspires you to 34 SPICY SALSA
81 TOMATO PRODUCTS make the most out of your weekly veg box 35 HUMMUS AND GUACAMOLE
Our pick of the best products to 36 SPICY CHIPOTLE LENTIL TACOS
fulfil your tomato needs 94 VEGAN GLOSSARY 38 COCONUT BACON
Our key to the wonderful world 38 THE FAMOUS COCONUT BLT
96 NUTRITIONIST'S NOTEBOOK: SEEDS of plant-based ingredients 39 BRUSSELS SPROUTS WITH BACON
Viva! Health's Veronika Powell examines AND SHALLOTS
pumpkin, sesame, and sunflower seeds 114 LOOSE ENDS 39 QUICHE LORRAINE
Make the most of your leftover 41 SAVOURY CHEDDER AND BASIL
ingredients with these recipe ideas SCONES
42 FOCACCIA WITH SPINACH HUMMUS
4
111

48

AND RED LENTIL KOFTA 83 WHOLEWHEAT SPAGHETTI WITH 57


43 SPICY TOMATO TARTARE ON CHERRY TOMATOES
CRUNCHY CIABATTA
44 KALE AND WILD RICE SALAD Delicious drinks
WITH TEMPEH 88 AÇAI POMEGRANATE BLUBERRY
45 TURKISH BULGAR SALAD AGUA FRESCA
47 AUBERGINE (EGGPLANT) GYRO 89 COCONUT SMOOTHIE
48 VEGGIE BURGERS WITH CHICKPEAS 90 TOASTED MARSHMALLOW-PECAN
AND TOMATO CHUTNEY MILKSHAKE
49 CASHEW FRENCH ONION DIP 91 ZESPRI SUNGOLD KIWIFRUIT,
61 FREEKEH-STUFFED PEPPERS MANGO AND ORANGE SMOOTHIE
62 SPINACH STEW WITH VERMICELLI 92 GREEN MACHINE NICE-CREAM
RICE SMOOTHIE
63 ROASTED SPICY SQUASH SALAD 93 MANGO, COCONUT AND TURMERIC
LASSI
Chocolate heaven
55 PEANUT BUTTER AND Something sweet
CHOCOLATE TART 84 FUDGY 'NUTELLA' BARS
56 CHOCOLATE QUEEN OF TARTS 85 CHOCOLATE AND SPIRULINA
57 CHIA PUDDING WITH A KICK ENERGY BARS
59 PB&T CHOCOLATE PUDDING 87 BLUEBERRY DREAM
98 MATCHA COOKIES
Family 99 MINI CHOCOLATE CUPCAKES
64 STIR FRIED AUBERGINES WITH WITH STRAWBERRY CREAM
YELLOW CURRY 100 ZESPRI SUNGOLD KIWIFRUIT,
64 TOFU AND SHIITAKE SATAY SERVED BLUEBERRY AND MANGO SMOOTHIE
WITH PAK CHOI BOWL
66 ONE-POT CURRY RISOTTO 100 ZESPRI SUNGOLD KIWIFRUIT, Cook Vegan is available
67 THICK AND RICH JACKFRUIT RAGU GRANOLA AND COCONUT in print and digital
69 VEGAN BLACK-EYED PEA CHILI BREAKFAST POT
The app is downloadable and works
71 MEXICAN VEGGIE CHILI WITH SWEET 103 BLUBERRIES AND CREAM CHIA on a number of platforms including
POTATO NACHOS AND GUACAMOLE PUDDING PCs and tablets. Readers can
73 LENTIL SLOPPY JOES 103 BASIC CASHEW CREAM subscribe to either a page turner
77 ADUNA BAOBAB, RED LENTIL AND 104 SUPER-CHOCOLATEY SNACKING version-the onscreen alternative
SPINACH CURRY CAKE to our print publication-or the
105 ADUNA MORINGA KEY LIME PIE interactive pinch-and-pull option.
Veg on Wheels 106 CORGUETTE (ZUCCHINI) LEMON
Download the app from
75 BRUSCHETTA WITH TRUFFLE SPELT SNACK CAKE
GREMOLATA AND GRIDDLED 107CHOCOLATE TOFU CHEESECAKE
ASPARAGUS WITH A HAZELNUT-OAT CRUST
76 ROASTED RADISH AND ASPARAGUS 109RAINBOW ICE-CREAM
TART WITH KALE PESTO 109 CANDY CRUNCH ICE LOLLIES
76 2 MINUTE GREEN SPAGHETTI SAUCE 111STICKY-DATE BROWNIE

5
News
A round up of the latest vegan
food, product news, and gadgets

JAKE’S BOOST FIGHTS


Make
tasty vegan UK CHILD HUNGER
desserts with Delicake WITH VEGAN NUT
Creating raw desserts just got easier with this new product
from Australian brand Delicake. BUTTERS

H
Rather than adding your final mix to the tin, this tool focuses
on the step-by-step method of building no-cook desserts – from ealth food start up Jake’s Boost is bringing a
adding ingredients, to the delicious reveal. new twist to the nut butter category in both
The Delicake Master is lightweight and contains three sections to flavour and ethics. Its blends of multiple nuts
help you create a non-bake dessert of your choice, using just one and seeds are taking on nut butter rivals with new
piece of cakeware. Available in both rectangle and circular shapes,
flavour combinations, while taking action against UK
it has been designed in three sections to allow you to prepare, set
child hunger. Ansje Germann, co-founder of Jake’s
and serve your dessert all-in-one. Sections include the base, a
sleeve and a lid, created from high impact food grade clear Boost said: “Despite the huge variety of nuts and seeds
acrylic, allowing you to control out there, the nuts and seed spread options are still
every step of the process. limited in flavours. We’re excited to offer consumers
Delicake Masters are new alternatives that vary in flavour, nutrients and
available online direct texture without the additives, sugar and salt. We’re
from the Delicake doing it with a conscience too. We want to take child
website. poverty head on by creating quality-driven, desirable
products that enable people to feel good by doing
good.” Launched in 2015, Jake’s Boost’s collection of
three vegan multi-nut and seed butters dedicates five
per cent of profits to UK child poverty charities. The
flavours include: Super Boost Butter, which contains
Booming sales of 10 different nuts and seeds, Tiger Boost which is a

non-dairy milk in UK blend of cashews, Brazils, sunflower seeds, tiger nuts


and coconut and Cacao Boost which mixes peanuts,
Non-dairy milk such as soya, almond and oat milk are being added chia and cacao nibs. As well as 190g jars, the butters
to the Office for National Statistics (ONS) inflation basket for the are also available in snack pots and can be purchased
first time ever, reflecting the increase in popularity of dairy-free direct from the
and vegan diets. The ONS said charities such as Veganuary had online shop and
contributed to the growing popularity of plant-based milk, thanks at selected delis
to lifestyle choices rather than decisions driven by allergies. Analysts across the UK.
compile the virtual shopping basket’s contents based on four indices
that reveal financial statistics about price inflation and consumer
spending patterns drawn from 700 representative goods and services
across 140 areas in the UK. Its contents are reviewed each year
and some items are taken out of the basket and some are
brought in to reflect the lifestyle of the modern consumer in
Britain. Analysts added plant-based milk to represent what
they say is ‘a distinct and growing market.’ Conversely, milk,
cheese and eggs were removed from the 2015 basket due to
failing sales.

EWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NE
6
NEW TOFU ON THE BLOCK
FROM THE TOFOO CO
Handmade in small batches to
a traditional Japanese recipe,
The Tofoo Company tofu is a
great ingredient for salads,
stews and simple mid-week
suppers. Made using organic
soya beans and nigari (an all-
natural ingredient created from
seawater), Tofoo is a versatile
and exciting ingredient and
also a good source of low-
calorie, cholesterol-free
protein. Available in four
varieties – naked, smoked,
Oriental spiced and Indian
spiced – this medium-firm tofu
can be eaten raw or cooked.
The Tofoo Company products
are available to buy (RRP £2.00)
from Ocado as well as Tesco
and Co-operative stores.

OAT CUISINE SUSTAINABLE SNACK BRAND


An excellent source of protein, fibre, vitamins and
TACKLES FOOD WASTE
antioxidants, oats are a natural 'superfood'. White’s Oats, Spare Fruit, a new sustainable snack brand, is
Ireland’s largest oat miller, has been perfecting its oats tackling food waste head-on by rescuing fruit from
since the company was founded in 1841. The Northern Irish British farms and turning it into healthy fruit crisps.
cereal supplier has now added high-protein and high-fibre Spare Fruit rescues Kentish apples and pears and
porridge to its oat range. slices them into crisps. With 40 per cent of fresh
ActivOat Porridges are aimed at people focusing on produce not even making it into UK shops, the
active lifestyles; the protein product contains 10.5g of mission-driven company is dedicated to using as
protein per 40g, while the high-fibre product contains much of the produce it rescues as possible. Ben
5g of fibre per serving – more than double the amount Whitehead, founder of Spare Fruit said: “Food
of standard porridge. Also high in fibre to keep you fuller waste has been a huge issue in the UK for some
for longer, the porridge contains all nine essential amino time, with millions of tonnes wasted at multiple
acids, the vital building blocks of muscle growth and repair. levels. Our mission is to work with British farms,
ActivOat slowly releases energy throughout the day, and
consumers and businesses that want to become
provides perfect fuel for busy days, a pre-workout boost or
more sustainable, tackle and raise awareness of
post workout recovery. All White’s products are available
the problem in a delicious way. Our high-quality
from Waitrose.
products are a showcase of some of the beautiful
fresh fruit that tragically goes to waste each year.”
To date, Spare Fruit has saved over 15 tonnes of
apples and pears since it began in August 2016 and
2017 plans are in place to rescue even more fruit.
Spare Fruit crisps (RRP £1.25) are currently stocked
in Selfridges, Planet Organic, Farm Drop and Natural
Kitchen. They are also available to buy online at
sparefruit.com

EWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NE
7
This new range combines our ‘free from’
expertise with a commitment to wholesome,
natural ingredients

Free and Easy


launches ‘free from’
cake mixes
‘Free from’ and vegan brand, Free and
Easy has unveiled a range of natural
cake mixes designed with the health
conscious, ‘free from’ consumer in mind.
Formulated without refined sugars, the
cake mixes are available in three flavours
made with coconut blossom sugar –
sponge cake, carrot cake, and ginger cake
– and one sugar-free flavour made with
xylitol – chocolate cake.
Like other products in the Free and
Easy range, all the new cake mixes
are free from artificial additives and
preservatives.
Managing director of Healthy Food
Brands Ltd, Cliff Moss, said: “Our
objective in creating this new range was
to combine our ‘free from’ expertise with
a commitment to wholesome, natural
ingredients. We are hopeful that these BOUNCE ENERGY BALLS
new products will make shopping for FLAVOUR EXPANSION
and cooking simple, tasty and naturally-
inspired desserts suitable for those Now vegans can enjoy Bounce protein or savoury craving. The final new
with specific eating requirements an Energy Balls, as the brand has added flavour is coconut and cumin, a
three new flavours to its range. The chewy combination of characterful
easier undertaking.” The cake mixes
first is almond kale, combining the flavours. All the balls are packed full of
are available through Tesco, Waitrose,
super green with almonds to create nutrients.
Morrisons, Holland & Barrett, and all good a ball full of protein and energy. All Bounce Energy Balls can be
health food retailers. The second, beetroot and cashew, purchased from health food stores
is the perfect solution to a sweet around the UK.

WS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEW
8
SHINY NEW OXO
BAKEWARE RANGE
Swiss-engineered and made from commercial-grade
materials, the products in the new OXO professional
bakeware range include a muffin tin, roasting tray and a
sandwich tin.
They won’t warp, scratch or stain and can ensure
even heat distribution and lasting durability due to the
steel construction. Each pan is stamped with its size
and to guarantee every bake or roast is always to the
same consistent standard, the whole range features a
distinctive, dimpled cooking surface to improve airflow
and provide consistent results.
The new OXO collection is widely available from a
selection of national retailers.

Food for cavemen


(and women)
A new line of vegan cookies has been launched — and
the treats are suitable for a paleo (aka caveman) diet.
The cookies are stuffed with 100 per cent organic nuts,
seeds, fruit and other natural plant-based ingredients.
According to a spokesman: "The combination of high
quality organic, GM-free, plant-based superfoods results
in a gluten and grain-free, high fibre, vegan cookie, which
provides enough energy to power you through the most
rigorous training session, whilst supplying you with all
the protein and good fats you need to recover." Just in
case their nutritional credentials and organic stamp don’t
give you enough of a feel good factor, Lucy Rocks source
its ingredients from farming communities around the
world that work with indigenous
people in developing countries.
By working with local charities
to expand the development of
good organic farming practices,
Lucy Rocks aims to help create a
sustainable future for all.

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

PRODUCTSON
BEST
OUR PICK OF THE
E
THE VEGAN SCEN
3 4
1 Crammed full of fibre, vitamin A and calcium,
ącai powder helps support a healthy immune
EDITOR’S
PICK
system. Blitz this nutritious powder into
smoothies, juices, energy bites or even bake
into muffins.
Organic Acai Berry Powder
thecookandhim.com

2 These two new delicious protein and energy


balls from Deliciously Ella are crammed full
of nutritious, natural ingredients and are the
perfect post-gym snacks.
Deliciously Ella Protein & Energy Balls
deliciouslyella.com

3 Made using infusions of the finest herbal


ingredients, this delicious tasting cola is the
perfect alternative to sugary carbonated
varieties.
5
Fentimans Curiosity Cola
fentimans.com

4 This oat-based cream from Oatly tastes


delicious cold and poured over fruit. It can also
be eaten hot in a whole variety of sweet and
savoury dishes.
Oatly Creamy Oat
oatly.co.uk

5 With a splash of lime and a hint of chilli,


these chocolate thins which perfectly combine
two exotic flavours, will leave your taste buds
tingling.
Beech’s Lime and Chilli Dark Chocolate Thins
beechsfinechocolates.com

6 Combining peanut butter and tasty peanut


pieces with organic rolled oats, this Clif energy
bar helps to keep you on-the-go, whenever and
wherever you need a boost. 6 7
Crunchy Peanut Butter Clif Bar
clifbar.co.uk

7 Perfect for on-the-go snacking, this moreish


trail mix is packed full of jumbo raisins, cashew
nuts, blueberry infused cranberries and juicy
blueberries.
Real Handful Blueberry Blitz Trail Mix
realhandful.com

10
BOOK REVIEWS
We give our verdict on the latest plant-based guides

THE MAKE AHEAD THE CHINA STUDY DIY NUT MILKS,


VEGAN COOKBOOK FAMILY COOKBOOK NUT BUTTERS,
GINNY KAY MCMEANS DEL SROUFE AND MORE: FROM
The Countryman Press BenBella Books ALMONDS TO
WALNUTS
This debut cookbook Filled with helpful tips on MELISSA KING
from blogger Ginny Kay substitutions, keeping The Experiment
McMeans is filled with foods nutrient rich, and
125 homemade recipes transitioning to a plant- Blogger Melissa King brings
that you can cook on a based diet, The China 'nut power to the people'
whim or make ahead and Study Family Cookbook in her first cookbook with
freeze for later. Designed shows you how to more than 50 recipes for
with the busy working transform individual health homemade nut milks and
person in mind, there and health of the entire butters, along with delicious
are dishes covering all family. Author Del Sroufe wholefood snacks and
areas from appetisers to keeps hard-to-source desserts that put them to
frozen desserts. As well ingredients to a minimum use. These decadent yet
as full colour images and shows readers how straightforward recipes such
accompanying all recipes, to create more than 100 as rich and creamy pistachio
Ginny has provided a handy recipes including white butter, and chocolate peanut
breakdown that identifies bean and squash chili, butter chunk ice-cream, use
how long each dish will last wheatberry sloppy Joes, few and simple ingredients
in both the freezer and the breakfast tacos and that are most likely already in
fridge. From sweet potato creamed corn casserole. your kitchen cupboards. Even
chili logs, to slow cooked In addition to the recipes, better, every dish is gluten-
marinara sauce, and The China Study cookbook free and most are grain-free
cinnamon sugar pretzel offers stories from plant- too. As well as helpful tips,
bites, there is something to based advocates (including smart advice and eye-
suit every taste and cooking China Study author T. Colin catching photography the
ability. So, if you’re looking Campbell), tips for getting book also features tasty
for healthy, delicious your kids involved in the ideas for using up your
plant-based recipes that kitchen, and resources to leftover nut milk pulp. This
fit a hectic lifestyle then make plant-based eating is your ultimate guide to
The Make Ahead Vegan easier and even more homemade nut milks, nut
Cookbook is for you. rewarding for your family. butters and beyond.

11
COOK
like a
PRO
There’s something special about creating
delicious loaves and rolls at home
Hot tip
To ensure you get the best possible
results from your homemade loaf
you should use flour with a high
protein content, such as strong
bread flour. Protein adds strength
to dough and enables loaves of
bread to rise high.

PART NINE: how to BASIC WHITE LOAF RECIPE


make homemade bread the dough feels bouncy and looks

F
• 500g (4 cups) strong white bread silky rather than dimpled. Place in
reshly baked bread is one flour*, plus extra for dusting a bowl, cover and leave to rise until
of life’s greatest simple • 7g sachet fast-action dried yeast doubled in size.
pleasures, and one that’s • 2 tsp salt
actually much easier to make • 2 tbsp olive oil 2 Oil a large loaf tin. Knock back the
than you might think. Without the • 300ml (1¼ cups) tepid water dough by kneading the air out of it,
help of any special appliances, you *If you’d prefer you can substitute then gently mould the dough into a
can achieve delicious results, even on
the white bread flour for thick sausage. Place the dough into
your very first try. With a little time
wholemeal the loaf tin, cover and prove for 1
and effort, you can transform a bowl
of loose powders and liquids into a hour more until doubled in size.
mouth-watering loaf of fluffy fresh 1 Mix the flour, yeast and salt in a
bread. bowl. Add the olive oil and gradually 3 Heat oven to 220°C (425°F/Gas
The most basic bread is made with stir in the tepid water, adding only Mark 7). Dust the loaf with flour and
flour, water, salt and yeast. Strong enough to make soft dough. Knead cut a slash in the top with a sharp
flour gives structure and texture to with a dough hook in a table top knife. Bake for 30-35 mins until
the loaf, water binds and develops mixer for about 7 minutes, or using golden brown and the loaf sounds
the gluten in the flour, salt flavours your hands on a lightly floured hollow when tapped underneath.
the dough and controls the action surface for about 10 minutes, until Cool on a wire rack.
of the yeast, and yeast leavens the
bread.

12
YEAST you’ve done enough. Here are a few
Active dry yeast and instant fast action other things to look out for:
yeast are the two most common yeasts
available to home bakers. The two Smooth dough
yeasts can be used interchangeably The dough will start out in a lumpy
in recipes, but active dry yeast needs mass and will gradually smooth out
to be dissolved in water before using as you knead. In the end it should be
while instant yeast can be mixed right completely smooth and slightly tacky
into the dough. It’s entirely down to to the touch.
preference as to which yeast is used
when baking homemade bread, both The windowpane test
will yield similar results. Cut a small piece of dough and stretch
it out into a thin sheet. If you can make
KNEADING YOUR DOUGH it thin enough to see light through it,
A thorough, vigorous kneading after and the dough isn’t tearing, then you
mixing helps develop the gluten and can stop kneading.
will result in the necessary chew in a
well textured loaf. However, knowing Holds its shape
when you can stop kneading Lift the ball of dough in your
your dough is among the hand and hold it in the air
more mysterious aspects for a second. If it holds
of making bread.
Kneading for 10-12
Hot tip its ball shape that
means the gluten is
minutes by hand or To determine if a risen tight and strong.
8-10 minutes in a loaf is ready for the
mixer are the general oven, lightly touch the The poke test
standards, if you’ve side of the loaf, if the Give your dough
been massaging imprint remains, it is ball a firm poke. If
the dough for that ready to be baked. the indentation fills
length of time, you can back quickly, you’re
be pretty confident that good to go.

13
BREAD MACHINE V HANDMADE the ingredients into a machine and
allowing it to work its magic can be the
Although baking results can differ best option.
from one bread maker to another, the But if you have the time, making
texture of bread baked in a machine bread entirely by hand is incredibly
is quite different from that of oven- satisfying and some would say even
baked bread, even when the same relaxing, particularly the kneading
recipe is used. Rather than light and process. Hand making also allows you
airy, bread machine bread generally the ability to add additional flour or
has a heavier and more compressed water if necessary, and keep an eye
dense texture. So if you prefer bread on the process every step of the way.
with a crispy outer and fluffy centre, Whatever your preference, you can rest
they may not produce bread to assured homemade fresh bread will
your desired preference. However, taste far more delicious than any shop-
for busy households, throwing all bought variety.
14
ADDING ADDITIONAL
INGREDIENTS TO FRESH BREAD

Now that the basic loaf has been


mastered, it’s time to start getting a
little creative. The best way to do this
is by adding additional ingredients to
your bread to create new and exciting
flavours.

FRESH HERBS
Use sage, dill, oregano, rosemary and
thyme to add flavour to savoury bread.
Although fresh herbs will add the most
potent flavour to your loaf, if they are
not available, you can use dried.

VEGGIES
Raw, canned, dried or freshly cooked
vegetables such as tomatoes, olives
and roasted garlic can be added to
produce rich, flavoursome bread. You
can also add potatoes, sweet potatoes,
carrots, parsnips and other starchy
vegetables to sweeten and bring a soft
texture to the bread.

SEEDS, NUTS AND GRAINS


Seeds such as flax, sesame, poppy,
sunflower or pumpkin can be added
SHAPING YOUR
to dough or used on a bread’s crust.
FRESH ROLLS
Using the basic loaf recipe you can
Toasting them will add additional
divide the mixture and create rolls.
flavour. Nuts such as hazelnuts,
Rolls are very versatile and can be
walnuts, pistachios and peanuts will
made into a variety of shapes to suit
provide added texture and crunch.
your fancy.
FRUIT The twist
Adding a handful of dried fruit (raisins,
Roll your dough into a long
apricot, and currants) provides a
sausage, twist ends together and
unique chewy texture and taste to
keep twisting gently until you have piece into a long strand. Carefully,
loaves. Make sure you pre-soak any
one twisted length. without stretching, tie the dough
fruit for a minimum of five minutes
into a knot. Try to hide the end
before kneading into the dough.
under the knot.

Crescent
Roll your dough into a large circle
and slice into 12 equal triangles.
Then roll each triangle up, starting
Catherine wheel with the larger end.
Shape the small ball of dough
into a 15cm long sausage. Coil Pointed
the dough round from the centre, Carefully roll opposite ends of a
forming a Catherine wheel. small piece of dough between your
hand and the table into tapered
Knots points. The points can then be
Divide your dough and roll each gently twisted.

15
Hot tip
Xanthan gum may sound
horrible, but it’s simply
a bread additive used to
reduce crumbling in gluten-
free bread. It is readily
available in health
food shops.

I CAN’T EAT GLUTEN – DOES BASIC GLUTEN-FREE


THAT MEAN I CAN’T BAKE MY WHITE BREAD RECIPE elbow grease).
OWN BREAD?
• 350ml (1½ cups) warm water 4 In a bowl, combine the flour, baking
Annoyingly, many commercial gluten- • 3 tbsp sugar powder, salt, and xanthan gum. Mix
free breads contain eggs, and so do • 2½ tsp dry active yeast until combined.
most of the gluten-free recipes you’ll • 60ml aquafaba
find online. However, while it may be • ½ tsp cream of tartar 5 In your mixer’s bowl (or a large bowl
trickier, it is by no means impossible • 300g (3 cups) gluten-free white flour if you have no mixer) add the yeast and
to make gluten-free and vegan bread, • 4 tsp baking powder the flour mixture, and combine using
that is also tasty. • 1 tsp salt your mixer’s paddle attachment, or by
Eggs are often used in gluten- • ½ teaspoon xanthan gum hand. As you are mixing, slowly add
free bread to help the loaf rise, • 115ml (½ cup) flavourless oil the oil and the apple cider vinegar. Mix
bring lightness and airiness to a • 2 tsp apple cider vinegar well until smooth.
typically dense type of bread, and
to bind the ingredients. To this end, 1 Grease a standard loaf tin. Preheat 6 Add the aquafaba and gently
you can replace eggs in gluten-free your oven to 180˚C (Gas Mark 4/375˚F). combine – you do not want to overbeat
loaves using a number of common at this point. Your mixture should be
alternatives. For example, if you are 2 Mix the yeast with the sugar and slightly runny like batter.
making a fruit loaf, you can try apple water and set aside for at least 10
sauce in place of eggs. minutes. 7 Pour into the loaf tin. Bake for
For savoury loaves, flax eggs can around an hour – keep an eye on
work. However, aquafaba (the liquid 3 In the meantime, mix the cream of your loaf to make sure the outside
from a can of chickpeas) works very tartar and the aquafaba. Using a mixer isn’t burning. When you take it out
well to create a lighter loaf without or a handheld whisk, whisk until stiff of the oven, let it cool in the tin
some of the strong flavours other egg peaks form. This will take around 5 slightly, before removing. Do not
replacers (like fruits) can bring to the minutes in a mixer. (You can try this attempt to slice until it is around room
recipe. by hand, but it will require some real temperature.

16
17
Infinite
YumUniverse
Author Heather Crosby inspires healthy,
delicious meals with her new book

18
F
HeatherCrosby
or someone who describes How do you approach creating a new lifetime of habits, tradition, memories,
herself as a former ‘veggie- dish? If you are trying to ‘veganise’ and dietary needs. So, simply choose
phobe’, Heather Crosby an old classic, do you adopt quite a one recipe that looks good to you (and
sure knows how to put scientific process? maybe has one ingredient that is easy
a delicious vegan plate I’m a curious person, and am also really to find, but it’s something you don’t eat
together. The blogger and author energised by trying something out of the that often) and add that to the menu
says she approaches food ‘through a box to see if it works — success or failure rotation. Small changes can mean just
creative lens’ – and her flair for flavour being the outcome. Both are lessons as much as the big ones. Layer on small
is evident in her dishes. Heather’s learned and inform what’s next. My heart ones until they compound. Once you are
new book, YumUniverse Pantry to and tastebuds are my guides, unless it’s comfortable with one addition, add one
Plate, was conceived with a simple baking, then a little bit of that science and more and keep going until the good stuff
but brilliant goal – to inspire people to alchemy are involved. starts to replace the not so good stuff in
create healthy but tasty dishes night your food and wellness routine. Change
after night in their own home. The When you were compiling the book, takes time, respect that. If you rush it,
twist? The recipes are customisable, how did you decide what recipes went you may miss all the lessons and details
meaning you can build an almost in there? that build a solid, new foundation for a
infinite amount of meals with the food I first started by defining the 30 recipe lifetime.
in your pantry. templates for the foods we love to eat And I can guarantee you, nothing
like veggie burgers, ice-cream, fries, out of Pantry to Plate is 'bland!' So start
Congratulations on your book. You’ve and cookies — the real staple foods. there. The templates help readers create
created a really vibrant, exciting, Then I created an outline to make sure comforting, health-booster versions of
and tempting book, stuffed with I represented a variety of ingredients what they like to eat, from what they
delicious recipes and really enticing and techniques with the recipes so they have, right now. So don’t wait — there
photography. Is this something that truly showed what was possible for the is NO 'perfect time'. Perfection seeking
takes a lot of work? reader to create at home based on those is a form of procrastination. Just try one
Thank you so much. It sure does take templates. Sometimes the ingredients thing. Now.
a lot of work. No doubt about it. I found at the time informed the recipe
(Loaded Cherry Pie Ice Cream), sometimes Is there anything you’d like to add
What cuisines influence you? tradition and nostalgia did (Sriracha Mac), to that?
I’m inspired by so many cuisines, but as sometimes curiosity and risk taking (hello, I grew up eating convenient comfort food
far as my personal menu rotation goes, Blueberry Balsamic Nice Cream) led the and sweets. When I had to change my
I’d say Latin flavours, Asian, Indian, and way. I like to keep things open and let diet, I didn’t want to give up delicious,
classic American comfort-food rule most instinct guide me a lot of the time — it’s creamy, decadence, but I also didn’t want
choices. there for a reason. to compromise my health or feel terrible
anymore. I simply had to get creative
Who inspires your cooking style in What are your favourite recipes from and put in the effort to prepare, which
terms of chefs? the book? wasn’t that bad at all after I got over the
On a day-to-day basis at home, I like to Now this is a tough question. I’d say the initial ‘I’m too busy’ resistance (excuses).
keep it real with one-pot, quick, well- Earl Grey & Strawberry Granola, Sweet It’s actually kinda meditative to prepare
rounded meals. I use what I have on Potato Muffins, Carrot & Cauliflower foods for the week. Plant-based recipes
hand and go with what my food mood Tots, Mushroom & Sage Lasagna, Pesto have come a long way, too, so enjoy it.
dictates to create a dish that simply Panzanella Salad, Dynamite Mushroom Find what makes you excited and inspires
makes me happy. Maki, “Red Velvet” Peppermint-Choco you to action because healthy choices
When entertaining, I enjoy choosing Chip Cookies, and Bourbon Salted shouldn’t be about deprivation. Plant-
a theme and pushing the boundaries of Chocolate-Pecan Cluster Nice Cream based foods offer so much more variety
that theme creatively. My everyday style would be a great place to start. of flavour, texture, and fun than the
comes from my heart and my memories, handful of staple foods that end up on
but when it comes to chefs I admire If someone starting out as a vegan dinner plates in most homes. Be curious.
and have enjoyed learning about, I’d thinks it’s too complicated to make That’s how we learn, grow, and thrive.
say Grant Achatz and Dominique Crenn. vegan food — or bland, what general
I’m also crazy for the experience that piece of cooking advice would you give • For gluten-free, vegan bread
Magnus Nilsson has created in remote, them? making check out Heather's course:
snow-covered Sweden (I obviously Take baby steps and get real with yourself. glutenfreebakingacademy.com.
watch Chef’s Table). I often think of Change can be difficult for many but if For plant-based recipes, meal plans,
him when I daydream about opening a your reasons for wanting change are and books: yumuniverse.com
special, experience-based restaurant in solid, they can give you strength to go for
my small, West Virginia town. it. We all come to the table with a varied • Image by Heather Crosby

19
ITALIAN-STYLE LENTIL AND
• 2 tbsp water remaining ingredients. Pulse together
MUSHROOM (NOT) MEATBALLS
• 1 tbsp chopped fresh basil 30-35 times, until just broken up and
Try these (not) meatballs nestled in • 1 tbsp chopped fresh parsley sticky with texture and bits of colour
a sub roll, served as an appetizer with a • 1 tbsp chopped fresh oregano intact. Taste — if needed, season with
delicious dipping sauce or with roasted • 1 tbsp chopped fresh thyme more salt or seasonings. Pulse or stir
spaghetti squash and tomato sauce • 3 garlic cloves, minced to incorporate.
for a pasta-free spaghetti and (not) • 2 tsp ground psyllium husk
meatballs that’s sooo good. You can • 2 tsp rough-chopped fennel seed 3 Form 1½-inch (4 cm) meatballs
shape them into burgers or sliders, too. • 1 tsp fresh-cracked black pepper with your hands. Heat a frying pan to
• 1 tsp sea salt, plus more to taste medium and add the remaining oil.
Makes: 20-24 Meatballs • ½ tsp red pepper flakes Slow-cook the meatballs, rotating often,
or 5-6 full-sized burgers • ½ tsp smoked paprika for 10-15 minutes, until browned on all
sides. Serve warm.
• 2 tbsp unrefined coconut oil, 1 In a frying pan heated to medium,
grapeseed oil, or avocado oil add 1 tablespoon of the oil and sauté • Recipe from YumUniverse Pantry to Plate
© Heather Crosby, 2017. Photographs copyright ©
• 260g (2 cups) diced carrots the carrots for 20 minutes, until easily Heather Crosby, 2017. Reprinted by permission of
• 70g (1 cup) chopped portobello pierced with a fork but firm, not mushy. the publisher, The Experiment. Available wherever
mushrooms books are sold. theexperimentpublishing.com
• 160g (1 cup) diced white onion 2 Add the mushrooms and onion Per 100g:
• 400g (2 cups) cooked green, brown, and sauté over medium heat for 5-10
96 3.1g 2.3g 2.1g 0.18g 5.1g
or French green lentils (roughly minutes, until softened and browning a
kcal Fat Saturates Sugars Salt Protein
140g/¾ cup dry) bit. Transfer to a food processor with the

20
HeatherCrosby

2 Press the vanilla bean pod so it lies


flat on a cutting board. Carefully slice
down its entire length with a sharp
knife and open. Use the back of your
knife to scrape out the caviar-like seeds
and toss into a large pot. Heat the pot
to medium-high and whisk together
the coconut milk, the remaining 120
ml (½ cup) maple syrup, oil, bourbon,
arrowroot, and ¼ teaspoon salt until
velvety smooth and starting to simmer.
Remove from the heat and chill for 2 to
3 hours in the fridge, until thoroughly
cool.

3 Melt the chocolate bar in a glass bowl


over a saucepan of boiling water and
toss the pecans in the chocolate until
coated. Cool in the fridge; chop into
bite-sized pieces.

4 Process the chilled milk mixture in an


ice-cream maker until firm but stirrable.
Transfer to a freezable container and
fold in the pecan clusters until evenly
distributed but maintain swirls and
chunks. Freeze for 1-3 hours, until firm.
Thaw to scoopable consistency and
serve.
• Recipe from YumUniverse Pantry to Plate
© Heather Crosby, 2017. Photographs copyright ©
Heather Crosby, 2017. Reprinted by permission of
the publisher, The Experiment. Available wherever
books are sold. theexperimentpublishing.com

Per 100g:

243 19g 13g 13g 13g 0.05g

kcal Fat Saturates Sugars Salt Protein


BOURBON SALTED CHOCOLATE- • 720ml (3 cups) canned full-fat
PECAN CLUSTER NICE CREAM coconut milk
• 1 tbsp unrefined coconut oil
This one is for my grandparents, • 2 tbsp bourbon
who loved their bourbon, and their • 1 tbsp arrowroot starch/flour
sweets. If you don’t love a boozy kiss in • 1 x 3oz (85g) dark chocolate bar
a dessert, simply leave out the bourbon.
1 Preheat the oven to 180°C (Gas
Serves: 4+ Mark 4/350°F) and line a baking tray
with unbleached baking paper. In a
• 50g (½ cup) raw pecan halves small bowl, stir together the pecans,
• 120ml (½ cup plus 1 tbsp) maple 1 tablespoon of the maple syrup
syrup ¼ teaspoon of the salt, cinnamon,
• ½ tsp sea salt cayenne, and cardamom until the
• ¼ tsp ground cinnamon pecans are coated. Scatter on the
• 2 pinches cayenne pepper baking tray and roast for 7-10
• 2 pinches ground cardamom minutes, until browned. Remove
(optional) from the baking tray and cool in
• 1 vanilla bean pod the fridge.

21
Lighterbites

NOT Chicken
Burger

22
1 Mix the flour and salt for the rolls in
a large mixing bowl. Make a well in the
EASY AND VEGAN GARLIC SLAW middle, add in the active dry yeast and
• ½ head purple cabbage 115ml (½ cup) of the water. Let it sit
• ½ tsp salt for about 5 minutes until the yeast is
• 1 tsp lemon juice bubbly. Then add in the olive oil and the
• 115ml (½ cup) Garlic Sunflower Seed rest of the water for the dough. Knead
Dressing by hand until a soft dough firms or use
a kitchen machine and let the machine
1 Wash the cabbage and thinly slice it knead the dough for you.
(leave out the core) using a mandoline
slicer. 2 Once a smooth, non-sticky dough
VEGAN 'CHICKEN' GARLIC SLAW forms (you might have to add more
BURGER 2 Place the sliced cabbage in a large water or more flour), cover it with a
bowl, add the salt and lemon juice clean kitchen towel and let it sit until it
Serves: 2 and give it a good mix. Then add Garlic doubles in size (about 1-2 hours).
Sunflower Seed Dressing and mix again. Preheat the oven to 250°C (Gas Mark
• 6 TVP slices - chicken style 8/480°F).
• Olive oil, for the pan 3 Place the slaw in the fridge and let it
• ½ tsp paprika powder sit overnight. 3 Cut the dough in eight equal pieces
• ½ tsp salt and form the rolls.
• ¼ tsp curry powder 4 The cabbage gets softer overnight.
• 50g (½ cup) Garlic Slaw 4 In a pot, heat the water for the water
• 2 pretzel buns bath and add in the baking soda. Place
HOMEMADE PRETZEL BUNS one roll after another in the hot baking
1 Prepare your Garlic Slaw and Pretzel soda water bath with the top side down
Buns. Serves: 8 and let it simmer in there for about half
a minute to a minute. Then put them on
2 For the vegan chicken slices, heat For the bread dough: a baking tray lined with floured baking
water in a big pot and toss the TVP slices • 500g (4 cups) plain flour paper.
in there once it's boiling. When the TVP • 1 package (7g) active dry yeast
slices are soft, drain them and gently • ¾ tsp salt 5 Carve the surface of the dough lightly
press the water out of them. • 1 tbsp olive oil with a knife and add the poppy and
• 300ml (1¼ cups) lukewarm water sesame seeds on top.
3 Add olive oil to a large pan, so it's
coated on the bottom (you can use less For the baking soda water 6 Bake the bread in the oven for about
if you use a non-stick pan), heat it up bath: 20 minutes and take it out once the
and add the spices. Tilt the pan, so that • 470ml (2 cups) water surface is wonderful golden. You can
the oil takes up all the spices. Add in the • 2 tbsp baking soda knock on the bottom of the bread and
TVP slices and pan-fry them on medium when it sounds hollow it's done.
to high heat until brown on both sides. For the toppings:
• 1 tsp poppy seeds • Recipes and images supplied by Bianca
4 Assemble your burgers and enjoy. • 1 tsp sesame seeds from elephantasticvegan.com

23
Don’t get High
get Healthy
High blood pressure is almost entirely
preventable and yet devastates
millions of lives, including the young.
Juliet Gellatley of Viva! reveals how
you can defeat it with a vegan diet

H
ere’s a fun party icebreaker! blood pressure, if persistent, causes pressure in our 30s and 40s causes
What’s the number one brain injury and premature brain dementia later in life.
risk factor for death in the aging. The higher the systolic blood Dr Charles DeCarli, senior author
world? I’ll guarantee that pressure, the more severe the harm. of this study and director of the
almost no one gets the right answer These findings are consistent Alzheimer’s Disease Center says: “The
– which is, high blood pressure with previous research that links message here is really clear: people
(hypertension). And yet this silent hypertension to brain damage. But can influence their late-life brain
killer lays waste to the lives of nine this is the first study to show an health by knowing and treating their
million people every year in the UK, association beginning so early in blood pressure at a young age, when
and its victims are becoming ever life and inflicting the type of injury you wouldn’t necessarily be thinking
younger. that causes cognitive decline and about it. The people in our study
An alarming one-fifth of 24-32 dementia. In other words, brain were cognitively normal, so a lack of
year olds have high blood pressure; damage caused by high blood symptoms doesn’t mean anything.”
one third of men and one quarter of
women aged 40 have it and by the
age of 70, we’re expected to have it
as if it is an inevitable part of aging Number crunching
— and most of us do. It kills so many Blood pressure describes the pressure in the main blood vessel in your arm,
because it plays a part in a range which stems from the heart. It is measured both when the heart is beating
of fatal conditions, including heart (systolic pressure – the first measurement) and between beats (the resting
attacks, aneurysms, heart failure, rate, or diastolic pressure – the second measurement). It is given as two
stroke and kidney failure. figures, eg 120/80.
What’s particularly alarming is
that damage starts at only small Classification Systolic blood pressure Diastolic blood pressure
increases above normal levels. Brain Normal Less than 120 and less than 80
scientists have recently made the Pre-hypertension 120-139 or 80-89
startling discovery that by age 40, Stage 1 hypertension 140-159 or 90-99
the brain of a person with clinically Stage 2 hypertension More than 160 or more than 100
high blood pressure of 140/90, looks
seven years older than the brain of a Blood pressure should be checked when resting. Single measurements aren’t
person with normal blood pressure. particularly meaningful. A diagnosis of high blood pressure (hypertension)
The Alzheimer’s Disease Center at isn’t normally made unless a high reading is measured on three separate
the University of California, Davis, occasions – usually over three months.
USA show that even slightly raised

24
Specialreport
As always, people love to blame their be expelled as urine. To do this, your
genes yet medical data collected in kidneys use osmosis, a process that
the ongoing Strong Heart Family uses a delicate balance of sodium and
Study in the US shows that 85 per potassium to pull the water across
cent of high blood pressure cases cells from the bloodstream into a
are due to our lifestyle, not genetics. collecting channel that leads to the
And even those with a genetic bladder.
susceptibility can reduce their blood The sodium and chloride which
pressure by changing the way they make up salt, increase sodium levels
live and eat. in your bloodstream and destroy that
fine balance, diminishing the kidneys’
AND THE CAUSE IS? ability to remove water.
According to Blood Pressure UK:
Just about every health body in the “The result is higher blood pressure
world shouts 'too much salt' in the due to the extra fluid and extra strain
diet as the top answer. The NHS also on the delicate blood vessels leading
cite being a couch potato, rather to the kidneys.
liberal with the booze, stuffing down “Over time, this extra strain can
too much food and of the wrong cause kidney disease, reducing their
types, smoking and lack of sleep. ability to filter out unwanted and
The main villain where salt is toxic waste products, which then deposited along artery walls.
concerned is the processed food start to build up in the body. Cholesterol is found only in
industry, who use ultra-cheap salt “If kidney disease is left untreated animal foods (meat, fish, eggs, dairy
and sugar to sell us their junk. Three and blood pressure isn't lowered, and so on) and there is none in
quarters of our salt intake comes the result can be kidney failure — any plant food of any kind — even
from processed foods rather than a when the kidneys are no longer able those which contain lots of fat, such
saltshaker. People become hooked on to filter blood and the body slowly as avocados, nuts and seeds, are
these hyper salty foods. becomes poisoned by its own toxic cholesterol free.
But another important reason waste products”. Consuming cholesterol-rich foods
why the food industry uses salt is to High blood pressure also goes can increase cholesterol levels in
increase the profitability of meat. hand in hand with heart disease. In the body to some extent but much
Salt is added so it absorbs water, order to keep pumping, your heart more problematic is the effect of
which can increase its weight by has its own blood supply from the eating animal protein and saturated
almost a fifth. Some major UK coronary arteries. Heart disease animal fats. It’s all the usual suspects
poultry processors import raw frozen occurs when these arteries start — dairy, hard cheeses, cream, ice-
chicken, to which salt has already to become blocked. It is a gradual cream, milk chocolate and butter,
been added, and then tumble it with process of furring up with ‘plaques’ red and white meats, fish and eggs.
water and water-binding additives. — a thick sludge formed from Hydrogenated fats are also damaging.
But the biggest culprit for adding cholesterol and other substances. Entirely a product of the laboratory,
salt to the diets of children and teens It’s known as atherosclerosis and they are hardened vegetable oils and
in the UK is pizza. Dr Michael Greger, can start at the tender age of three if found largely in ‘junk’ foods. Highly
health expert and scientific advisor to given a bad diet. appropriate considering they are
Viva!, told me: “A single slice of Pizza Imagine placing your thumb over complete junk.
Hut pepperoni pizza can contain half the end of a hose pipe with water Animal protein, saturated and
your recommended sodium intake flowing through it. You can feel the hydrogenated fats stimulate the
limit for the entire day. For those pressure on your thumb and water body’s own cholesterol production.
between the ages of 20 and 50, the squirts out at high speed. In effect, Vegetable protein tends to have the
greatest contributor of sodium to that’s what your heart has to cope opposite effect and soya and oats,
the diet is chicken — not the tinned with. It labours to keep beating and for example, can seriously lower
soups, pretzels or crisps you might can cause horrible chest pain from cholesterol levels.
expect." angina. When one of the coronary
arteries becomes completely blocked,
WHY IS SALT THE SINNER? VEGAN DIETS TURN OFF
you really are at risk of a heart
Salt directly damages your blood attack. THE PRESSURE
vessels within 30 minutes of eating Not all cholesterol is bad. There is
There is now a welter of science
it. But it also raises blood pressure by high density lipoprotein (HDL) which
to show that a vegan diet very
making you hold on to water in your is considered ‘good’ cholesterol as
significantly lowers your risk of high
blood stream. it collects excess cholesterol in the
blood pressure by anything between
Your body removes unwanted arteries and carries it to the liver for
33-75 per cent compared to meat and
fluid by filtering blood through your disposal. Low density lipoprotein
dairy eaters – where other lifestyle
kidneys, where excess fluid is sucked (LDL), however, is the ‘bad’ guy
factors are similar. A review of the
out and seeps into your bladder to because any excess of it is likely to be
evidence published in the journal

25
Specialreport

VIVA!’S TOP TIPS FOR


HEALTHY BLOOD PRESSURE
• Avoid meat, eggs, fish and dairy – they contain animal
protein, saturated animal fat and cholesterol, which can
damage arteries.

• Reduce salt in your diet. Adults should have no more than 6g per day. Use
less in cooking, avoid adding it at the table, avoid salty foods — pizzas and
meats being amongst the worse. But also avoid snacks such as crisps and
canned foods with added salt. Try using fresh herbs and spices to flavour food
instead of salt – it won’t be long before your taste buds adapt.
Eat more vegan foods – they protect and strengthen your heart and blood
vessels:
Nutrition Reviews, explains how a
diet high in fruits, vegetables, pulses • Fruits – fresh or frozen, bananas, oranges, apples, pears, grapefruit, mango,
and nuts lowers blood pressure by a strawberries and blueberries.
variety of mechanisms. And a recent
scientific analysis showed vegetarian • Vegetables – fresh or frozen, broccoli, kale, spinach, carrots, sweet potatoes,
diets are good for that, but vegan
tomatoes, asparagus, squash, corn… Eat 7 to 10 portions of fruit and veg each
diets are better.
day.
Vegetarian diets confer protection
against cardiovascular diseases, some
cancers and early death but vegan • Wholegrains – brown rice, wholemeal bread or pasta, unsweetened cereal,
diets offer additional protection, millet, barley, buckwheat and quinoa.
against high blood pressure, obesity,
diabetes type 2 and heart disease. • Pulses (all types of peas, beans and lentils) – eg no added salt kidney beans,
Based on a study of 89,000 people, pinto beans, lentils, black-eyed peas, chickpeas, soya milk and tofu.
those eating meat-free diets appeared
to cut their risk of high blood • Eat more fibre, such as wholemeal bread and brown rice instead of the
pressure by 55 per cent but those white varieties. Fibre lowers blood pressure and helps to control blood fat
eating vegan had a whopping 75 per
levels, which helps to prevent CHD and stroke. Refined grains have been
cent lower risk.
stripped of much of their fibre and nutrients so avoid white rice and ‘enriched’
Most of us know someone with
high blood pressure because its flour products, which are found in many pastas, bread, bagels and baked
forceful fingers are squeezing the goods. Rice bran is an excellent source of fibre and has been shown to lower
life out of an astonishing number of cholesterol. Buy it from health stores and sprinkle it on breakfast cereals and
people from every walk of life. in stews and soups.
Victims of heart attacks and kidney
disease are becoming ever younger • Eat ‘good’ fats – essential omega-3 from flaxseed, hempseed, walnuts and
and given a bad diet even toddlers their oils and dark green leafy vegetables help protect your blood vessels.
can start laying down arterial
plaques. And yet a vegan diet is a • Maintain a healthy weight. Try the vegan V-Plan Diet by Viva! – £2 from
powerful preventer and healer of this
vivashop.org.uk/books/the-v-plan-diet-guide
largely self-inflicted disease.
It is time to shout it from the
roof tops – going vegan is the most • Exercise regularly.
powerful tool we have to turn down
the pressure. • Drink alcohol in moderation – no more than a glass a day.

• Juliet Gellatley BSc, is founder & director • Stop smoking – and you’ll halve your risk of a stroke. Smoking furs up your
of Viva! and a nutritional therapist. arteries, raises blood pressure and changes your blood, making it more likely
Viva! is Europe’s largest vegan charity –
campaigning for animals, people and the to clot.
planet. Viva!Health is an arm of Viva! that
specialises in vegan health and nutrition. • Reduce stress as much as possible – practice healthy coping techniques such
Find out how to eat heart-healthy, lower
as muscle relaxation and deep breathing. Plenty of sleep can help, too.
your blood pressure and veganise your
diet at vivahealth.org.uk/heart

26
Lighterbites

PEARL BARLEY, BEETROOT 1 Preheat oven to 220°C (425F/Gas 5 Toss roasted vegetables and parsley
AND BROCCOLI SALAD Mark 7). through warm pearl barley. Drizzle with
tahini dressing before serving.
• 1 large beetroot, peeled, cut into 2 Place beetroot and onion on a large
wedges oven tray; drizzle with oil. Roast about • Recipe and image provided by Lakeland.
lakeland.co.uk
• 1 medium brown onion, cut into 20 minutes. Add broccoli; roast a further
wedges 15 minutes or until golden and tender. Per 100g:
• 2 tsp olive oil
133 3.7g 0.5g 2.9g 0.04g 4.3g
• 200g (1 cup) broccoli florets 3 Cook pearl barley in a medium
kcal Fat Saturates Sugars Salt Protein
• 100g (½ cup) pearl barley saucepan of boiling water for 40 minutes
• 1 tbsp tahini or until tender; drain well.
• 1 tbsp warm water
• 1 tbsp lemon juice 4 Meanwhile, combine tahini, the warm
• 6 tbsp fresh flat-leaf parsley leaves water and juice in a small bowl.

27
BALSAMIC HERBED TOMATOES

This is an aromatic tomato recipe


that makes a colourful, nutritious side
dish. Cook the tomatoes longer and
you have quickie stewed tomatoes for
sauces and soups. Firm, red tomatoes
are ideal, as they stand up to the heat
incredibly well.

Serves: 4

• 60ml (¼ cup) balsamic vinegar


• ½ tsp coarse sea salt
• ¼ tsp ground black pepper
• 1 tbsp dried oregano
• 1 tsp red pepper flakes
• 2 large, firm tomatoes, each cut
into 4 slices
• Extra-virgin olive oil spray

1 Pour the vinegar into a shallow dish.


Stir in the salt, pepper, oregano, and
red pepper flakes. Dip each tomato slice
into the vinegar mixture. Preheat the air
fryer to 180°C (350°F) for 3 minutes.
Per 100g:
2 Arrange the tomatoes, in a single layer,
77 2.7g 0.3g 0.7g 0.18g 2.6g
on a grill insert or directly in the air fryer
kcal Fat Saturates Sugars Salt Protein (you should be able to cook 2 to 4 slices
at a time, depending upon the size of
your air fryer). To increase the cooking
KALE AND POTATO NUGGETS 1 Add the potatoes to a large saucepan capacity, place a rack accessory over the
of boiling water. Cook until tender, grill insert or basket, which will allow for
These bites may seem naughty about 30 minutes. two layers of tomatoes to cook at once.
but they are really nutritious and,
most importantly, tasty! This is a great 2 In a large frying pan, heat the oil over 3 Spoon the remaining vinegar mixture
way to use leftover mashed potatoes medium-high heat. Add the garlic and over each tomato. Spritz the oil over the
— just skip the part about cooking sauté until golden brown. Add the kale tomatoes. Cook at 180°C (350°F) for 5-6
the potatoes and use leftover mash and sauté for 2-3 minutes. Transfer to a minutes. Remove the tomatoes carefully
instead. large bowl. with a spatula.
• Image and recipes from The Vegan Air Fryer,
Serves: 4 3 Drain the cooked potatoes and copyright © 2017 by JL Fields. Used by permission.
transfer them to a medium bowl. Add Per 100g:
• 450g (2 cups) finely chopped the milk, salt, and pepper and mash
55 2.9g 0.4g 4.9g 0.29g 0g
potatoes with a fork or potato masher. Transfer
kcal Fat Saturates Sugars Salt Protein
• 1 tsp extra-virgin olive oil or the potatoes to the large bowl and
rapeseed oil combine with the cooked kale. Preheat
• 1 clove garlic, minced the air fryer to 200°C (390°F) for 5
• 260g (4 cups) loosely packed minutes.
coarsely chopped kale
• 30ml (⅛ cup) almond milk 4 Roll the potato and kale mixture into 1
• ¼ tsp sea salt inch nuggets. Spritz the air fryer basket
• ⅛ tsp ground black pepper with vegetable oil. Place the nuggets
• Vegetable oil spray, as needed in the air fryer and cook for 12 -15
minutes, until golden brown, shaking at
6 minutes.

28
Lighterbites

BUFFALO CAULIFLOWER
Hot and spicy are two words that
describe this air-fried cauliflower
– another is delicious.

Serves: 2-4

• 1 large head cauliflower


• 100g (1 cup) unbleached all-purpose
flour
• 1 tsp vegan chicken bouillon
granules
• ¼ tsp cayenne pepper
• ¼ tsp chilli powder
• ¼ tsp paprika
• ¼ tsp dried chipotle chili flakes
• 235ml (1 cup) soya milk
• Rapeseed oil spray
• 2 tbsp non-dairy butter
• 115ml (½ cup) Frank’s Red Hot
Original Cayenne Pepper Sauce (or
your favourite cayenne hot sauce)
• 2 cloves garlic, minced

1 Cut the cauliflower into bite-size


pieces. Rinse and drain.

2 Combine the flour, bouillon granules,


cayenne, chilli powder, paprika, and
chipotle flakes in a large bowl. Slowly
whisk in the milk until a thick batter is
formed.

3 Spray the air fryer basket with canola


oil and preheat the air fryer to 200°C
(400°F) for 10 minutes. While the air fryer
is preheating, toss the cauliflower in the
batter. Transfer the battered cauliflower
to the air fryer basket. Cook for 20
minutes on 200°C (400°F). Using tongs,
turn the cauliflower pieces at 10 minutes
(don’t be alarmed if they stick).

4 After turning the cauliflower, heat the


butter, hot sauce, and garlic in a small
saucepan over medium high heat. Bring
the mixture to a boil, reduce the heat to
simmer, and cover. Once the cauliflower
is cooked, transfer it to a large bowl.
Pour the sauce over the cauliflower
and toss gently with tongs. Serve
Per 100g: immediately.
65 1.0g 0.2g 2.6g 0.40g 3.1g

kcal Fat Saturates Sugars Salt Protein


• Image and recipes from The Vegan Air Fryer,
copyright © 2017 by JL Fields. Used by permission.

29
Not all wasabi
powder and paste
is vegan. Search the
label carefully for any
added dairy.

30
Lighterbites

BAKED TOFU-AVOCADO HAND


ROLL WITH GINGER-TAMARI
SAUCE

This hand roll has all the flavours


of a veggie sushi roll but takes half the
time to prepare. The best part? It’s so
much fun forming the sushi – it is edible
art, after all. Plus, there are so many
different fillings you can add to your
hand roll, making it a great addition to
an impromptu dinner party.

Makes: 6-8 hand rolls


Prep time: 35 minutes
Cook time: 25-35 minutes

For the rice:


• 225g (1 cup) sushi rice (or brown rice)
• 2 tbsp rice vinegar
• 1 tbsp evaporated cane sugar
• ½ tsp sea salt

For the filling:


• 1 170g (6 oz) block gluten-free baked
tofu, cut into thin matchsticks
• ½ ripe avocado, peeled and cut into
thin segments
• ½ red or orange bell pepper, cut into
thin matchsticks
• 1 carrot, cut into long strips
• 1 Persian (or ¼ English) cucumber,
halved and cut into thin strips
• 4 toasted nori sheets, halved
• 2 tbsp wasabi powder mixed with 1
tbsp water (optional)
• 25g (½ cup) pickled ginger

1 Place 1 piece nori (shiny-side down) in


one hand. With dampened other hand,
spread about 50g (¼ cup) cooked sushi
rice evenly over half the nori in a square.

2 Place small amount of desired fillings


in a diagonal line across rice, pointing
toward thumb.

3 Gently roll into a cone shape and seal


edge with a few grains of sushi rice or
with prepared wasabi (if using). Serve
with ginger.
• Image and recipe from Vegan 101. Photography
by Kate Lewis.

Per 100g

192 7.3g 1.4g 1.0g 0.05g 5.7g

kcal Fat Saturates Sugars Salt Protein

31
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SPICY SALSA
• 6 tomatoes
• 1 onion
• 1 bunch of fresh coriander
• 2 fresh chillies
• 1 clove of garlic
• Juice of 1-2 limes
• Olive oil

1 Finely chop the tomatoes and coriander and

COVER
place into a large mixing bowl.

2 Peel and chop the onion, finely chop the chillies

R E C I P E S and grate the garlic, add to the bowl.

3 Squeeze in the juice from 1 lime, and 2


tablespoons of olive oil and mix well.

4 Season to taste with salt and pepper.

5 Taste and add more lime juice if needed.

6 Serve straightaway.

34
HUMMUS
• 1 tin (1½ cups) chickpeas
• 60ml (¼ cup) lemon juice
• 60ml (¼ cup) tahini
• 1 garlic clove, minced
• 2 tbsp olive oil, plus more for serving
• Salt, to taste
• 2-3 tbsp water GUACAMOLE
• Paprika, for serving
• 4 small avocados
1 Combine the tahini and lemon juice in your food • 60ml (¼ cup) lime juice
processor and process for 1 minute. Scrape down • ½ onion, finely diced
the sides and process a further minute. • 2 tomatoes, finely diced
• 4 cloves garlic, minced
2 Add olive oil, garlic and ½ a teaspoon of salt and • 15g (¼ cup) coriander, chopped)
process for 30 seconds • ½ tsp cayenne pepper
• 1 tsp salt or more to taste
3 Add half of the chickpeas to the food processor
and process for 1 minute. 1 Scoop out the avocado flesh into a mixing bowl
and cover with the lime juice.
4 Scrape sides then add remaining chickpeas and
process until smooth, 1-2 minutes. 2 Mash until you reach the desired consistency.

5 If too thick, slowly add 2-3 tablespoons of water, 3 Stir in the diced onion, tomatoes, garlic, coriander,
until you reach the desired consistency. cayenne, and salt.

6 Taste and adjust seasoning. 4 Taste and adjust seasoning.

7 Serve with a drizzle of olive oil and dash of paprika. 5 Chill in the fridge for at least 30 minutes, and serve.

35
Lighterbites

1 For the tacos, if your lentils aren’t


cooked boil them in a pot filled with
water for about 20 minutes, or until
tender. Let cool, then drain the water.

2 Heat the vegetable oil in a pan over


medium heat. Add the onion and
garlic and cook for 2-3 minutes, stirring
frequently. Add the chilli powder,
paprika, cumin, garlic powder and
onion powder and cook for 5 minutes
longer. Add the cooked lentils and stir to
combine. If the lentils begin to dry out,
add the water as needed. The mixture
should resemble moist, cooked ground
beef. Add salt and pepper to taste.

3 Chop the spring onions (scallions) and


cherry tomatoes and set aside.

4 Preheat the oven to 190ºC (Gas Mark


5 /375°F). Drape each tortilla over 1 or
2 bars of the oven rack and bake until
crispy, 4-8 minutes.

5 For the chipotle sauce, combine the


avocado, chipotle pepper, cashews,
water, lemon juice and vegetable oil
in either a blender or a food processor
and process until creamy. Add salt and
pepper to taste.

6 Divide the cooked lentils among the


tacos. Drizzle about 1 teaspoon of the
chipotle sauce over each taco, then top
with the spring onions (scallions) and
cherry tomatoes.
SPICY CHIPOTLE LENTIL TACOS • 1 tsp chilli powder
• 1 tsp paprika Calories: 631, Carbohydrates: 89g,
Lentils are an absolute nutrition • 1 tsp ground cumin Protein: 24g, Fat: 23g
powerhouse because they are jam- • 1 tsp garlic powder
packed with both fibre and protein. • 1 tsp onion powder • Image and recipe supplied by The 28-Day Plant-
Powered Health Reboot. Photography, food styling,
In this taco recipe, the lentils resemble • 1 tsp water (as needed) and propping by Toni Zernik.
cooked ground beef or taco meat, which • Salt and pepper to taste
adds a fun twist. The kicker here is our • 2 spring onions (scallions)
vegan chipotle sauce, which (heads up!) • 7 cherry tomatoes
is pretty spicy. • 3 corn tortillas

Serves: 1 For the chipotle sauce:


• ¼ small avocado
For the tacos: • 1 chipotle pepper in adobo sauce
• 150g (¾ cup) cooked black lentils • 2 tsp raw cashews, chopped
or 50g (¼ cup) dried lentils • 80ml (⅓ cup) water
• ½ tsp vegetable oil • Juice of ¼ lemon
• 1 tsp chopped onion • 1 tsp vegetable oil
• 2 cloves garlic, minced • Salt and pepper to taste

36
37
Lighterbites

Baconish
COCONUT BACON few minutes. The coconut will go from 1 Spread each slice of bread with a
almost done to completely burned very generous amount of mayonnaise.
This recipe will make any vegan- quickly. Remove from the oven when
bacon skeptic a true believer. the coconut flakes on the outer edges 2 Top the mayonnaise with about 50g
of the pan are becoming a deep, dark (½ cup) of the Coconut Bacon per
Makes: 200g (2½ cups) brown, but not black. sandwich, followed by slices of tomato
and lettuce leaves.
• 3 tbsp tamari 3 Place the baking tray on a cooling
• 1 tbsp liquid smoke rack. The coconut will continue to crisp 3 Top each sandwich with the remaining
• 1 tbsp water as it cools. Coconut bacon will keep 1-2 bread slices. Cut each sandwich with
• 1 tbsp maple syrup weeks in an airtight plastic container, a serrated bread knife and serve
• 225g (3 cups) unsweetened large but will become less crisp the longer immediately.
flake coconut you store it.
• Images and recipes from Baconish © 2016 by
1 Preheat the oven to 180°C (350°F/Gas Leinana Two Moons. Used with permission from
Vegan Heritage Press.
Mark 4). Whisk the tamari, liquid smoke,
water, and maple syrup together in a THE FAMOUS COCONUT BLT
large bowl. Stir in the coconut and mix
Makes: 4 sandwiches
well to ensure that the flakes are evenly
coated.
• 8 slices sandwich bread
• Vegan mayonnaise
2 Spread the coconut in an even layer • 150g (2 cups) Coconut Bacon
on a large baking tray lined with baking • 1 large ripe tomato, sliced
paper. Bake 10 minutes, then stir. Bake • Lettuce leaves, washed and patted
another 8 minutes, keeping a very dry
close eye on the coconut in the last

38
BRUSSELS SPROUTS WITH
BACON AND SHALLOTS

Shallots and vegan bacon are


caramelised with a bit of brown sugar turn bright green. Add the white wine to 1 Preheat the oven to 180°C (Gas Mark
to add just a touch of sweetness to the the Brussels sprouts, cover immediately, 4/350˚F). In a blender or food processor,
earthiness of the Brussels sprouts in and steam for 2 minutes. Uncover and pulse the cashews until they are
this recipe. cook until all the liquid has evaporated finely ground. Add the tofu, cornflour,
and the Brussels sprouts are tender, nutritional yeast, miso paste, mustard,
Makes: 4-6 servings about 6 to 8 minutes. Stir in the shallot- salt, and onion powder, then blend
bacon mixture and serve hot. again until the mixture is very smooth.
• 3 tbsp olive oil, divided Per 100g:
• 6 large shallots, sliced paper thin 2 Heat the oil in a medium frying pan
99 4.3g 0.7g 3.6g 0.02g 7.3g
• 5 to 6 slices of your favorite vegan over medium-high heat. Add the bacon
kcal Fat Saturates Sugars Salt Protein
bacon, chopped pieces and cook until they are browned
• 1 tbsp brown sugar and crispy, 5-6 minutes.
• 650g (5½ cups) Brussels sprouts,
stems trimmed, halved (quartered QUICHE LORRAINE 3 In a large bowl, mix the tofu filling with
if large) the bacon and cheese. Pour the filling
• 80ml (⅓ cup) dry white wine Makes: 6-8 servings into the prepared pie crust and bake for
45 minutes, until deep golden brown on
1 Heat 1 tablespoon of the oil in a This quiche bakes up light, top. Cool on a wire rack for 20 minutes.
medium frying pan over medium-high fluffy, and custardy. Garnish with chopped fresh chives
heat. Add the shallots and bacon and before serving.
cook for 3-4 minutes, stirring, until the • 75g (½ cup) raw cashews
shallots are translucent. Sprinkle with • 400g (14 oz) soft tofu, drained • Images and recipes from Baconish © 2016 by
the brown sugar and continue cooking • 3 tbsp cornflour Leinana Two Moons. Used with permission from
• 3 tbsp nutritional yeast Vegan Heritage Press.
until the shallots are browned and
caramelised. Set aside. • 1 tbsp white miso paste
Per 100g:
• 1 tbsp Dijon mustard
2 Heat the remaining 2 tablespoons of • ½ tsp salt 292 16g 5.6g 0.9g 1.0g 20g
• ½ tsp onion powder kcal Fat Saturates Sugars Salt Protein
oil in a large frying pan over medium-
• 1 tsp olive oil
high heat. Add the Brussels sprouts • 140g (1 cup) chopped seitan bacon
to the pan in a single layer, cut-side or your favourite vegan bacon
down. Leave undisturbed 2-3 minutes • 125g (1 cup) vegan shredded
before stirring, to help them brown and cheddar cheese
caramelise. Continue to cook and stir • 1 (9-inch) vegan pie crust
occasionally until the Brussels sprouts • Chopped fresh chives, for garnish

39
Don’t overwork your
dough; incorporate all
ingredients until they
are uniformly mixed,
but no longer. If you
overmix, you’ll get a
tough scone.

40
Lighterbites

SAVOURY CHEDDAR 1 Preheat oven to 220°C (425°F/Gas


AND BASIL SCONES Mark 7). If using a pizza stone, add to
oven while preheating.
You’ll probably be making these for
breakfast, but since you will have some 2 In a large bowl, combine flour, baking
leftovers, it is our duty to tell you that powder, sugar, flaxseed, sea salt,
they double as a delicious midnight pepper, and garlic powder. Whisk with a
snack as well. Fresh basil combined with pastry cutter to incorporate.
the richness of cheddar cheese makes
these scones irresistible. If you have a 3 Cut butter into mixture with pastry
pizza stone, definitely use it for these cutter until mixture appears crumbly.
scones. It will give them a great crunch
on the bottom, while still retaining a 4 Add almond or soya milk, lemon juice,
fluffy interior. fresh basil, and 75g (¾ cup) cheddar. Mix
until just incorporated. Dough will not
Makes: 8-10 (4 inch) scones be completely smooth.
Prep time: 15 minutes
Cook time: 18-20 minutes 5 Gather dough into a ball and place on
a lightly floured surface. Roll dough into
• 250g (2½ cups) unbleached ½-inch-thick square. Cut into triangles
(plain) flour of desired size.
• 1 tbsp aluminium-free baking
powder 6 Place scones on a baking tray or
• 1 tbsp evaporated cane sugar floured surface (if using pizza stone) and
• 2 tsp ground flaxseed top with dried basil and remaining 25g
• ½ tsp sea salt (¼ cup) cheddar. If baking on a pizza
• ½ tsp freshly ground black pepper stone, carefully transfer scones to hot
• ¼ tsp garlic powder
pizza stone when ready to bake.
• 115g (½ cup) vegan butter
• 115ml (½ cup) unsweetened almond
or soya milk 7 Bake for 18-20 minutes, or until
• 60ml (¼ cup) freshly squeezed golden brown.
lemon juice • Image and recipe from Vegan 101. Photography
• 8-10 fresh basil leaves, finely by Kate Lewis.
chopped Per 100g:
• 100g (1 cup) grated vegan cheddar
cheese, divided 311 17g 5.1g 1.9g 1.5g 5.6g

• 1 tsp dried basil, for topping kcal Fat Saturates Sugars Salt Protein

41
1 To make the lentil kofta, simmer the
lentils in the stock over a medium heat
in a covered pan for 10–15 minutes, until
soft.

2 Meanwhile, to make the hummus,


drain the chickpeas and add them
to a bowl with all the other hummus
ingredients. Use a hand-held blender
to purée everything until smooth and
creamy. Set aside.

3 Drain the lentils in a sieve and leave to


cool slightly, then purée thoroughly with
a hand-held blender. Put them in a bowl
and add the breadcrumbs, flour, salt,
both types of paprika, and the spring
onions and work everything together
to a firm consistency. Use your hands
to shape around 16 little balls from the
mixture. Heat the oil for frying in a pan
and cook the kofta in batches over a
medium heat, turning, until brown all
over. Leave to drain on some kitchen
paper.

4 Either halve or quarter the tomatoes,


depending on size. Spilt the bread into
4 sections and, if desired, warm it in
the oven, then slice each section open
horizontally. Distribute the hummus,
salad leaves, peppers, tomatoes, and 4
lentil koftas between each of the bread
quarters. Wrap in cling film to take with
you.

TIP: Roasted garlic also works well with


these sandwiches. Preheat the oven to
180°C (350°F/Gas Mark 4), cut the stalk
end from 1 small bulb of garlic and peel
off the outer skin. Mix 3 tablespoons
FOCACCIA WITH SPINACH For the hummus:
• 200g (1¼ cup) canned chickpeas olive oil with 1 teaspoon herbes de
HUMMUS AND RED LENTIL Provençe and a pinch of sea salt. Brush
• Juice of 1 small lemon
KOFTA • 100g (½ cup) frozen spinach, thawed an ovenproof dish with oil, put in the
• 3½ tbsp extra virgin olive oil garlic, drizzle the rest of the oil over
Makes: 4 • 2 tsp tahini it and bake for 30 minutes, until soft.
Preparation: 40 minutes • 1 tsp ground cumin Squeeze out the cloves and use to stuff
• 1 tsp sea salt the sandwich.
For the kofta: • ½ tsp curry powder
• 125g (⅝ cup) red lentils • Pinch of chilli powder • Image and recipes from Vegan on the Go by
• 120ml (½ cup) vegetable stock • 2 small garlic cloves, crushed Jérôme Eckmeier and Daniela Lais. DK, 1 June,
£12.99. DK.com
• 1 tbsp wholemeal breadcrumbs Photography: © Brigitte Sporrer/DK Verlag
• 2 tbsp plain flour For the sandwiches: Illustrations: © Sonja Gagel/DK Verlag
• Pinch of sea salt • 4 small cherry tomatoes
• Pinch of hot paprika • 1 large focaccia
• Pinch of smoked paprika • 2 handfuls of mixed salad leaves Per 100g:
• 1 tbsp spring onions, sliced into • 1 small red pepper, sliced 239 8.6g 1.2g 1.7g 1.0g 9.0g
rings
kcal Fat Saturates Sugars Salt Protein
• Olive oil, for frying
42
40
Lighterbites

SPICY TOMATO TARTARE ON


CRUNCHY CIABATTA

Makes: 1 portion
Preparation: 15 minutes

• 4 ripe tomatoes
• 40g (¼ cup) pitted black olives
• ½ tsp sea salt
• Pinch of freshly ground mixed
coloured peppercorns
• Finely grated zest and juice of ½
unwaxed lemon
• 2½ tbsp extra virgin olive oil
• ½ tsp balsamic vinegar
• ½ tsp agave syrup
• 1–2 tbsp chopped basil leaves
• 4 slices of ciabatta

1 If desired, skin the tomatoes: to do


this, score a cross into the skins on the
opposite side from the stalks, place in
a bowl, pour over boiling water, and
leave briefly. Plunge into cold water so
they don’t start to cook; the skins should
just peel off. Quarter them, remove the
seeds, and finely chop the flesh. Finely
chop the olives.

2 Mix the tomatoes and olives with the


salt, pepper, lemon zest, 1 teaspoon of
the lemon juice, 1 tablespoon of the oil,
the vinegar, agave syrup, and basil. Taste
and add extra lemon juice and possibly
more salt and pepper, if you like.

3 Heat the remaining 1½ tablespoon of


oil in a large pan and toast the ciabatta
slices in it on both sides until golden
brown. Remove from the pan and leave
to cool. Pack up the ciabatta and tomato
tartare separately to take with you. To
serve, simply spread the tomato tartare
on the slices of bread.

• Image and recipes from Vegan on the Go by


Jérôme Eckmeier and Daniela Lais. DK, 1 June,
£12.99. DK.com
Photography: © Brigitte Sporrer/DK Verlag
Illustrations: © Sonja Gagel/DK Verlag

Per 100g:

151 7.2g 1.0g 3.2g 0.73g 3.9g

kcal Fat Saturates Sugars Salt Protein

43
KALE AND WILD RICE • 60ml (¼ cup) apple cider vinegar 4 Serve immediately or refrigerate for
SALAD WITH TEMPEH • 60ml (¼ cup) mirin later. This will last at least a week in the
• 2 tbsp toasted sesame oil (see notes) fridge.
Like tofu, tempeh is made from • 1 tbsp Bragg Liquid Aminos (see
soybeans, but it differs in that it’s made notes) Notes
by fermenting cooked soybeans. It also • 2 tsp freshly minced ginger • If you don’t use oil, you can probably
has an earthier flavour than tofu, so it • 1 tsp garlic powder (or 1 garlic clove, omit the toasted sesame oil, but I think
happens to pair nicely with the wild rice minced) it adds great flavour.
in this recipe. The baby kale provides an • 50g (3 cups) baby kale or spinach, • If you avoid soy, you can use coconut
unexpected sweetness, and the ginger loosely packed aminos in place of the Bragg Liquid
adds a little spice to make this dish Aminos.
truly memorable. Cut the tempeh into 1 In a large saucepan, add the water
smaller pieces to allow it to be better and wild rice blend and bring to a boil. • Recipe from Easy. Whole. Vegan.: 100 Flavor-
Packed, No-Stress Recipes for Busy Families ©
coated with the sauce. Reduce to a simmer, then cover and Melissa King, 2016. Reprinted by permission of the
cook for about 40 minutes, until all the publisher, The Experiment. Available wherever
Makes: 4-5 servings liquid is absorbed. books are sold. theexperimentpublishing.com
Prep and cook time: 50 minutes
2 Add everything else except the kale
• 470ml (2 cups) water and cook for 5- 7 minutes. Per 100g:
• 160g (1 cup) uncooked wild rice
220 6.3g 0.6g 5.1g 0.25g 12g
blend 3 Add the kale and mix until it’s slightly
kcal Fat Saturates Sugars Salt Protein
• 1 225g (8 oz) package tempeh wilted.

44
Lighterbites

TURKISH BULGUR SALAD 1 Soak bulgur in 115ml (½ cup) of 5 Mix and serve fresh.
hot water in a large bowl.
• 225g (1 cup) fine bulgur Recipe and image from Cocofina. Find out more
at cocofina.com.
• 165g (1 cup) chickpeas 2 Add spices and cover with a lid. Wait
• 1 tsp dried mint until bulgur rises: about 10 minutes. Per 100g:
• A pinch of cumin 246 5.4g 3.3g 6.6g 0.20g 7.3g
• Salt and pepper 3 Add Cocofina coconut vinegar, oil kcal Fat Saturates Sugars Salt Protein
• 1 tsp Cocofina coconut vinegar and nectar to the bulgur and mix until
• 1 tbsp Cocofina coconut nectar combined very well.
• 2 tbsp Cocofina coconut oil
• 1 onion 4 Chop the onion finely and add to the
• ½ bunch of parsley preparation with chickpeas and raisins
• Some raisins or olives or olives.

45
Greek delight
Reboot your health with our aubergine gyro

46
Lighterbites

AUBERGINE (EGGPLANT) GYRO


This loaded aubergine (eggplant)
gyro is a succulent alternative to the
traditional meat gyro. The eggplant
absorbs the wonderful flavours of the
paprika and oregano, and once cooked,
it makes a colourful and fragrant stuffing
for your pitta. Adding chickpeas and
hummus to this dish is an excellent way
to boost the fibre and protein content,
and topping it with the cucumber and
parsley makes for a refreshing finish.

Serves: 1

• 120g (1½ cups) chopped aubergine


(eggplant)
• 1 tsp dried oregano
• ½ tsp paprika
• 2 tsp olive oil
• Small pinch of salt
• One 100% whole wheat pitta bread
• 3 tbsp hummus
• 30g (¼ cup) chopped cucumber
• 40g (¼ cup) chopped tomato
• 4–5 thinly sliced onion rounds
• 2 tbsp cooked chickpeas
• 1 tbsp fresh parsley
• Salt and black pepper to taste

1 Add the chopped aubergine (eggplant)


to a bowl and add the oregano, paprika,
olive oil and a light pinch of salt. Using a
spoon or your hands, mix the aubergine
(eggplant) with the spice mix so that all
of the aubergine (eggplant) is coated.

2 Heat a frying pan over medium-low


heat, add the aubergine (eggplant),
cover with a lid and cook for 8-10
minutes, mixing occasionally.

3 Heat the pitta bread for 2-3 minutes in


a pan on the stovetop, in the oven or in
a grill press. Spread the hummus onto
the pitta bread, and once the eggplant is
done, add that on as well.

4 Top with the cucumber, tomato,


onion, chickpeas and fresh parsley.
Season with salt and pepper to taste.

Calories: 452, Carbohydrates: 65g,


Protein: 15g, Fat: 17g

• The 28-Day Plant-Powered Health Reboot.


Photography, food styling, and propping by Toni Zernik

47
VEGGIE BURGERS WITH To serve: over and return to the oven for an
• 5 burger buns, split in half additional 15 minutes. Serve the patties
CHICKPEAS AND TOMATO • Your favourite toppings, such as in burger buns and add your favourite
CHUTNEY sliced tomato, sliced gherkin, and toppings.
lettuce
Feel free to substitute brown rice
Per serving: 315kcals, 7.2g fat (2.1g
or couscous instead of the bulgur wheat. 1 Preheat the oven to 180°C (Gas Mark saturates), 47g carbohydrate (4.5g
You may also use mashed black beans 4/375°F). Grease a baking pan with sugars), 12.6g protein, 5.2g fibre, 1.1g salt
or white beans in place of the chickpeas. non-stick cooking spray.
For a lighter meal, serve the burgers on • The Everything You Need to Know about Diabetes
iceburg lettuce leaves or large tomato 2 Put the bulgur wheat, chickpeas, Cookbook by Dr Karin M Hehenberger, published by
slices instead of buns. CICO Books (£14.99). Photography by Ria Osborne
vegan cheddar cheese, and tomato © CICO Books
chutney or ketchup in a bowl and mash
Serves: 5 together until they’re well blended.
READER OFFER:
Using your hands, shape the mixture The Everything You Need to Know about
• 225g (1¼ cups) cooked bulgur wheat into 5 patties—make sure they are all Diabetes Cookbook is published by CICO
• 400g (1 x 15 oz) tin chickpeas, rinsed uniform in size to ensure they cook Books at £14.99, and available from all
and drained good bookshops or call 01256-302699
evenly. quoting KE8 to purchase a copy at the
• 25g (¼ cup) grated non-dairy
special price of £10.99 including free p&p.
cheddar cheese For more information, please visit
• 2 tbsp tomato chutney or ketchup 3 Place the patties in the prepared
www.rylandpeters.com.
• Non-stick cooking spray, for greasing baking pan and bake in the preheated
oven for 25 minutes, then turn them

48
Lighterbites

CASHEW FRENCH ONION DIP 1 Place all ingredients into the Vitamix This recipe has been written for the
container in the order listed and secure C-Series machines with Variable
Yield: 720 ml the lid. Speed control and Standard 2.0-litre
Total Time: 6 Minutes container. If you are using a different
Difficulty: Easy 2 Select Variable 1. Vitamix machine or container size, you
may need to make adjustments to the
• 120ml (½ cup) water 3 Turn machine on slowly and Variable Speed, processing time, and/or
• 1 lemon zested and juiced increase speed to the highest speed. ingredient quantities.
• 250g (2 cups) cashew nuts, soaked
overnight and drained 4 Blend for 30 seconds. • Image and recipe provided by vitamix.co.uk
• 2 tbsp vegan Worcestershire sauce Per 100g:
• 2 tsp dried onion flakes 5 Serve immediately or refrigerate.
496 40g 7.9g 5.2g 0.61g 18g
• ½ tsp salt Soaking the cashews produces a creamy
kcal Fat Saturates Sugars Salt Protein
• ½ tsp ground black pepper texture that mimics sour cream.

49
ESSENTIAL GUIDE TO
HOMEMADE VEGAN
CHOCOLATE
It’s easy to make this tempting treat in your own kitchen

50
C
hocolate is a popular it. The Aztecs are thought to Fry was credited with creating
indulgent snack for have been the first people to turn the first modern chocolate bar.
a number of people. cacao into a more edible form. He discovered that he could make
However, most people The beans were roasted, then a mouldable chocolate paste by
have never really thought about ground into a paste and dissolved adding melted cacao butter back
making their own homemade in water with a few spices and into Dutch cocoa. In the decades
varieties. Not only is homemade chillies. It was lapped up in that followed, companies from all
chocolate incredibly delicious, sacred rituals and quaffed by over the world started creating
it’s also a nutritious treat, elite tribesmen. hundreds of chocolate bar
jam-packed with healthy Etymologists trace the origin of varieties.
antioxidants. the word ‘chocolate’ to the Aztec
When consumed in word xocoatl, which referred DO I NEED LOTS OF FANCY
moderation, homemade dark to a bitter drink brewed from
chocolate has some powerful cacao beans. The Latin name for INGREDIENTS?
health benefits. Many health the cacao tree, theobroma cacao, Homemade vegan chocolate
professionals believe dark means ‘food of the gods’. is obtainable without the use
chocolate can help prevent heart It wasn’t until 1828 that of hard to source, expensive
disease, improve your mood, and a Dutch chemist discovered ingredients. The basic method
even protect your skin. a way to make powdered combines three primary
chocolate by removing half the ingredients: cocoa butter,
natural fat (cacao butter) from syrup, and unsweetened cocoa
HISTORY chocolate liquor, pulverising or cacao powder. All of which
When most of us hear the word what remained, and treating are available in health food
chocolate, we picture it in the the mixture with alkaline salts shops and local supermarkets.
form of a bar, or maybe in a to cut the bitter taste. This You can then add delicious
box. But for about 90 per cent of became known as Dutch cocoa extra ingredients to flavour the
chocolate’s long history, it was and it soon led to the creation of chocolate and bulk it out, such as
strictly a beverage, and sugar delicious solid chocolate. cacao nibs, sea salt, dried fruit,
didn’t have anything to do with It was then in 1847 that Joseph nuts and seeds.

51
COCOA/CACAO BUTTER
This is the edible natural fat which makes it good for you
extracted from the raw cacao inside and out. Raw cacao is made
bean. Due to the strong flavour by cold-pressing unroasted cocoa
and aroma of cocoa beans, beans, which preserves the beans
cocoa butter shares a very nutritional content. Cocoa on the
similar taste and smell and is an other hand is heavily processed,
ideal ingredient in the process roasted at high temperatures
of making homemade vegan- and has a lot of sugar added to
friendly chocolate. To obtain it, which almost zaps away the
cocoa butter, cacao beans are health benefits.
ground then either pressed or Considered a 'superfood', raw
warmed to separate the fat from cacao is the most antioxidant-
the cocoa solids. rich food in the world. Although
it has a more bitter taste than
cocoa powder, the health benefits
RAW CACAO make switching out unhealthy
Unlike regular cocoa, cacao is processed chocolate for cacao
raw and supercharged with powder, nibs and desserts
magnesium and flavonoids, worth it.

52
Adding flavour
Using the basic homemade
chocolate recipe above, add
these additional ingredients
to create a variety of flavour
infusions.

LAVENDER: ½ tablespoon of dried


lavender blossoms, or 1½ tbsp
fresh lavender blossoms
SIMPLE VEGAN 4 Add the cacao or cocoa powder and
CHOCOLATE RECIPE any additional flavouring you would COFFEE: 2 teaspoons of espresso
like such as vanilla essence and sea salt. powder or 2½ teaspoons of
• 200g (1 cup) finely chopped cocoa Whisk to combine until there are no freeze-dried coffee
butter clumps remaining.
• 4 tbsp maple syrup or agave syrup ORANGE: zest of 1 orange (use
• 50g (½ cup) unsweetened raw cacao 5 Taste and adjust the flavour as a vegetable peeler to zest large
or cocoa powder needed, add more syrup if you prefer a strips)
• Toppings of choice (nuts, seeds, sea sweeter tasting chocolate.
salt, dried fruit, cacao nibs), MINT: 2 large sprigs of fresh mint,
optional 6 Carefully pour the chocolate mix chopped
into the bottom of mini cupcake liners.
1 Add 2 inches of water to a large Alternatively pour the chocolate onto GINGER: 1 inch piece of ginger,
saucepan and bring to a boil over a baking tray lined with baking paper peeled and diced
medium high heat. Then set a medium (once set you can break the chocolate
glass or ceramic bowl on top, making block into smaller shards). Top with any VANILLA: 2-3 drops of essence or
sure it doesn’t touch the water. additional extras such as cacao nibs, extract, alternatively you can use 2
dried fruit or nuts. vanilla pods
2 To the glass bowl add the finely
chopped cocoa butter and allow it to 7 Transfer chocolate to the fridge or MATCHA: 1 teaspoon of matcha
melt for 2-3 minutes. freezer and allow to set for about 10-15 powder, add more powder if you
minutes. prefer a stronger taste
3 Once completely melted, add the
maple syrup or agave nectar and use a 8 Leftovers will keep in the fridge for up SEA SALT: sprinkle sea salt on top
wooden spoon to combine until fluid. to 1 week or 1 month in the freezer. of your chocolates before popping
Remove bowl and set aside. them into the fridge

53
Queen of tarts

54
Chocolateheaven

PEANUT BUTTER a wire rack to cool completely.


AND CHOCOLATE TART 4 To make the filling, blend all the
Peanut butter, banana and ingredients in a food processor until
chocolate are just meant to be eaten smooth and creamy. Spoon into the
together. The baked dark chocolate chocolate tart case and pop into the
crust contrasts beautifully with the freezer while you prepare the chocolate
smooth and creamy peanut centre. topping.

Serves: 10 5 For the chocolate topping, combine


the ingredients in a bowl, and then pour
For the chocolate tart crust: on top of the tart.
• 200g (2 cups) ground almonds
(almond meal) 6 Drizzle over the melted peanut butter
• 40g (⅓ cup) unsweetened cacao and sprinkle some crushed peanuts
powder or cocoa powder and sea salt on top. Freeze for another 2
• 1 tbsp coconut flour hours (or up to 3 days). Before serving,
• Pinch of salt let the tart soften a little out of the
• 5 tbsp melted coconut oil freezer for 20–25 minutes.
• 80ml (⅓ cup) maple syrup
• Image and recipe from Guilt-Free Nice Cream
For the peanut butter filling: by Margie Broadhead (Hardie Grant, £12.99 )
Photography © Jacqui Melville
• 5 bananas, peeled and frozen
• 400ml (1⅔ cups) almond milk Per 100g:
• 4 tbsp smooth peanut butter
295 22g 9.3g 10g 0.07g 7.8g
• 1 tbsp maple syrup
kcal Fat Saturates Sugars Salt Protein
• 125ml (½ cup) coconut milk, chilled

For the chocolate topping:


• 4 tbsp melted coconut oil
• 60ml (¼ cup) melted cacao butter
• 4 tbsp unsweetened cacao powder
or cocoa powder
• 3 tbsp maple syrup

For the topping:


• 2 tbsp peanut butter, melted

• 75g (½ cup) crushed peanuts
• Sprinkling of sea salt

1 Preheat the oven to 180°C (350°F/Gas


Mark 5) and lightly grease a 20cm (8in)
tart tin.

2 To make the crust, combine the


dry ingredients in a large bowl. Whisk
the coconut oil and maple syrup in a
separate bowl then pour into the dry
ingredients. Use your hands to form the
mixture into dough, and pop it in the
centre of the tart tin.

3 Press the dough into an even layer,


making sure to go up the sides. Use
a fork to poke the surface with a few
holes, and bake for 12 minutes or until
the top begins to turn brown. Remove
the crust from the oven and set aside on

55
1 cm (1⁄2 in) up the sides of the tin.
While you are compacting the mixture,
you will notice the oils releasing – this
is a great thing. Freeze to firm up a little,
then pop the shells out.
Keep the tart
shells refrigerated until needed.

For the choc-mint filling:


• 45g (⅓ cup) bar of Pana Chocolate
Mint
• 3 tsp coconut oil

• 50ml (¼ cup) coconut oil, melted
• 120ml (½ cup) coconut cream
• 1 tbsp coconut nectar
• Pinch of Himalayan pink salt

1 Melt the chocolate and coconut oil


over a bain-marie.
Pour the melted
chocolate and oil into a bowl along with
all other ingredients and fold gently to
combine.


2 Pour equal amounts of the filling into


each tart shell, then return the tarts to
the fridge to set for 30 minutes.
Garnish
with chocolate shavings.

• Pana Chocolate, The Recipes by Pana Barnounis


(Hardie Grant, £16.99 ) Photography © Armelle
Habib

Per 100g:

517 41g 31g 18g 0.20g 12g

kcal Fat Saturates Sugars Salt Protein

For the basic tart shell:


CHOCOLATE QUEEN • 120g (1⅓ cups) desiccated coconut
OF TARTS • 125g (1¼ cups) nut flour

• 50–75 ml (¼–⅓ cups) coconut
You can’t go wrong with a classic nectar

chocolate tart, and this version hits all • 2 pinches of Himalayan pink salt
the right notes. This recipe makes rich, • Coconut oil, for greasing
individual tarts, perfect for a glamorous
afternoon tea or an impressive evening 1 Blend all the ingredients except the
dessert. coconut oil until the mixture comes
together.
Grease the tart tins with the
Makes: 5
 coconut oil, and place baking paper on
Time: 50 minutes preparation, plus the base. Press an even amount of the
1 hour setting time mixture into each tin.
Equipment: food processor, 5x
11–12 cm (4¼–4¾ in) round tart tins, 2 Press the mixture firmly to compact
bain-marie it, only allowing the shell to come about

56
Chocolateheaven
CHIA PUDDING WITH A KICK
This is a unique, chocolatey chia
pudding with a cayenne pepper kick.
Blending the chia is what makes
this recipe special – you end up with
a gorgeous, velvety mousse texture,
perfect for breakfast, fancy dinners or
an after-dinner treat. If you’d prefer not
to spice it up, just omit the cayenne
pepper, or replace it with freshly grated
ginger. But if you can handle the heat,
it’s a great metabolism kick-starter.

Makes: 4 puddings

Time: 2 hours soaking time, plus 5
minutes preparation and 1 hour
setting time

Equipment: food processor or high-
speed blender, 4 serving glasses

• 4 tbsp chia seeds



• 250ml (1 cup) coconut milk/nut milk
• 6 medjool dates, pitted

• 2 tbsp cacao powder

• ¼ tsp Himalayan pink salt

• ¼ tsp cayenne pepper

• 1 tsp ground cinnamon

• Chocolate shards, to serve
• Dehydrated orange slices, to serve

1 Put the chia seeds into a bowl with the


nut or coconut milk and stir to coat.


2 Cover and leave for 2 hours, to allow


time for the chia seeds to soak up the
liquid.

3 Once the chia seeds have finished


soaking, put the chia and milk mixture
into a high-speed blender. Add the
dates, cacao powder, salt, cayenne
pepper and cinnamon and blend on
high until nice and smooth.

3 Divide the mixture between four


glasses, then place in the fridge for
approximately 1 hour, or until set.

Assembly: stick 1–2 chocolate shards


into each chia pudding. You could also
garnish with an extra dehydrated orange
slice.
• Pana Chocolate, The Recipes by Pana Barnounis
(Hardie Grant, £16.99 ) Photography © Armelle Habib
Per 100g:

254 18g 12g 12g 0.02g 3.9g

kcal Fat Saturates Sugars Salt Protein

57
58
Chocolateheaven

PB&T CHOCOLATE PUDDING Per serving: 216 kcals, 12.5g fat (3.3 g
saturates), 15.9g carbohydrate (11.2g
Silken tofu gives this pudding body, sugars), 10.2g protein, 2g fibre, 0.2g salt
and it adds protein too. Don’t worry,
the addition of the cocoa powder and • The Everything You Need to Know about Diabetes
Cookbook by Dr Karin M Hehenberger, published by
peanut butter means that no one will CICO Books (£14.99). Photography by Ria Osborne
know you snuck in the tofu. © CICO Books

Serves: 4–6
READER OFFER:
The Everything You Need to Know about
• 450g (1lb) silken tofu Diabetes Cookbook is published by CICO
• 30g (⅓ cup) unsweetened cocoa Books at £14.99, and available from all
good bookshops or call 01256-302699
powder quoting KE8 to purchase a copy at the
• 60ml (¼ cup) maple syrup or agave special price of £10.99 including free p&p.
nectar For more information, please visit
www.rylandpeters.com.
• 1 tbsp vanilla extract
• 3 tbsp peanut butter

1 Combine all the ingredients in a food


processor or blender and blend until
smooth.

2 Pour the pudding mixture into mini


cups or bowls and enjoy.

59
60
Lighterbites

FREEKEH-STUFFED PEPPERS
The tomato sauce that the freekeh
is cooked in gives it a gentle flavour
and a dollop of gorgeous thick vegan
yoghurt on the side really makes this a
go-to dish when you are feeling hungry
and worn down.

Serves: 4

• 2 red peppers, halved lengthways


and deseeded
• 1 small courgette, chopped
• 1 spring onion, diced
• ½ onion, diced
• 2 small tomatoes, diced
• 100g (½ cup) coarse freekeh
• 500ml (2 cups) tomato passata
• 2 tsp sea salt
• 1 tsp black pepper
• 50ml (¼ cup) olive oil
• Bunch of fresh flat-leaf parsley,
chopped
• Small bunch of fresh chives

1 Preheat the oven to 190°C (400°F/Gas


6–7). Place the cut peppers in a deep
baking tray.

2 Mix the remaining vegetables with the


freekeh in a large bowl and add half the
passata. Season with half the salt and
the pepper and stir through the olive oil
and herbs. Use a spoon to fill the pepper
halves with the mixture.

3 Pour the rest of the passata around


the peppers in the tray, adding about
360ml (11/2 cups) water and season
with the remaining salt. Cover the tray
If you have any stuffing tightly with foil – this will create steam
mixture left over, simply inside to cook the freekeh. Bake for
place it in a saucepan, add about 35 minutes until the freekeh is
enough water to cover by cooked. Use a small teaspoon to try
2.5cm (1 inch) and cook a bit of freekeh; if it needs more time,
over a medium heat for 15 return the tray to the oven for another
minutes to make a lovely 5–10 minutes.
thick, grainy soup.
4 Serve with some of the warm tomato
passata from the baking tray.
• Image and recipe supplied by Palestine on a Plate:
Memories from my mother’s kitchen by Joudie Kalla
(Jacqui Small, £25.00) Pictures © Ria Osborne
Per 100g:

97 4.8g 0.7g 3.4g 0.88g 2.1g

kcal Fat Saturates Sugars Salt Protein

61
Lighterbites

SPINACH STEW WITH


VERMICELLI RICE

Serves: 4

• 4 tbsp vegetable oil


• 1 large onion, chopped
• 1 whole head of garlic, chopped
• 750g (26 oz) fresh baby leaf spinach
• 1 vegetable stock cube (optional)
• 500ml (2 cups) water
• 1 green chilli, cut lengthways
• Juice of 1 lemon
• Sea salt

For the vermicelli rice:


• 2 tbsp vegetable oil
• 4 vermicelli nests, crushed
• 350g (1½ cups) Egyptian rice
(or pudding or basmati)
• 625ml (2⅔ cups) water
• 2 tsp sea salt

1 Heat the oil in a saucepan over a


medium heat. Sauté the onions for 5
minutes until softened and then add the
garlic and cook for another 5–8 minutes.

2 Add the spinach and move it around in


the pan until it begins to wilt – it will look
like it's not going to wilt, but have faith, it
will.

3 Once the spinach has wilted, add the


stock cube and water and a little salt
and mix to make sure the stock cube has
dissolved. Add the chilli and cook for 10
minutes.

4 To make the rice, heat the oil in another


saucepan and toast the crushed vermicelli.
Once it has browned slightly, add the rice
and toss it around the pan to even it out.
Cover with the water and season with salt.
Cook over a medium heat for 20 minutes.

5 Serve the rice with the spinach stew and


squeeze some lemon juice all over.

• Image and recipe supplied by Palestine on a Plate:


Memories from my mother’s kitchen by Joudie Kalla
(Jacqui Small, £25.00) Pictures © Ria Osborne

Per 100g:

105 6.0g 1.9g 2.8g 0.10g 2.4g

kcal Fat Saturates Sugars Salt Protein

62
ROASTED SPICY SQUASH SALAD 1 Preheat the oven to 200°C (Gas Mark
6 /400°F).
Preparation time: 15 minutes
Cooking time: 20 minutes 2 Place squash in a large roasting tin,
Serves: 4 toss in 2 tablespoons of oil, chilli flakes,
• 1kg (7 cups) butternut squash, paprika and pumpkin seeds, season
peeled, deseeded and cut into and roast for 20 minutes until tender.
2cm dice
• 3 tbsp olive oil 3 Whisk together the soy, vinegar, agave
• 1 tsp crushed chilli flakes and remaining oil.
• 1 tsp paprika
• 50g (⅓ cup) pumpkin seeds Per 100g:
4 Place the leaves in a bowl and toss the
• 1 tbsp dark soy sauce
• 1 tbsp white wine vinegar dressing into the salad leaves. 87 4.5g 0.7g 4.8g 0.18g

kcal Fat Saturates Sugars Salt


• 1 tbsp agave
• 140g bag (5 oz) watercress, 5 Gently mix in the warm squash and • Recipe and images supplied
rocket and spinach salad serve immediately. by makemoreofsalad.com

63
Per 100g:

99 8.6g 4.7g 2.1g 0.09g 1.2g

kcal Fat Saturates Sugars Salt Protein

STIR FRIED AUBERGINES 1 Cut the aubergines into 2cm chunks 5 Serve topped with shredded kaffir
WITH YELLOW CURRY and sprinkle with the turmeric. lime leaves and a little chilli.

Serves: 4 as an accompaniment or 2 Heat 1 tablespoon oil in a large frying


2 as a main dish with rice pan and fry half the aubergine for 2-3 TOFU AND SHIITAKE SATAY
Preparation time: 10 mins minutes until golden. Set aside, wipe SERVED WITH PAK CHOI
Cooking time: 20 mins out the pan to remove any burnt spice,
then add another tablespoon of oil and Serves: 4
• 2 aubergines fry the rest of the aubergine. Set aside
• 1 tbsp Thai Taste Turmeric • 250g (9 oz) firm block of tofu
• 3-4 tbsp sunflower oil 3 Wipe out the pan and add the • 75ml (⅓ cup) rice vinegar
• 2 shallots, peeled and thinly sliced shallots, fry for 2-3 minutes, then add • 1 tsp Thai Taste red chilli paste
• ½ tsp Thai Taste red chilli paste the chilli paste, curry paste and the • 3 tbsp Thai Taste palm sugar
• 60g (¼ cup) Thai Taste yellow curry coconut milk. • 150g (1½ cups) shiitake mushrooms
paste • 1 pack Thai Taste sticky rice
• 1 x tin Thai Taste light coconut milk 4 Bring to the boil; add the fried • 2 tsp vegetable oil
• ½ jar Thai Taste Pea Aubergines aubergines and pea aubergines. Cook • 25g (¼ cup) salted peanuts, chopped
• 2 fresh kaffir lime leaves, finely for 5 minutes then stir in most of the • 1 jar Thai Taste satay peanut sauce
shredded kaffir lime leaves. • Pak choi (to serve)
• A little red chilli to garnish

64
Family
1 Drain the tofu and pat dry with kitchen paper.

2 Cut the tofu into 2cm cubes.


Competition
3 Mix the rice vinegar, chilli paste and sugar together and
place in a shallow bowl. Add the tofu and mushrooms and
stir well until everything is coated. Leave for 15 minutes to
marinate.

4 Soak 8 wooden skewers in cold water.

5 Meanwhile cook the Thai Taste sticky rice as directed on Worth


the pack.

6 Thread tofu and mushrooms alternately onto wooden


£200 !
WIN Yutaka Hamper
skewers, leaving the marinade in the dish.

7 Lightly oil a griddle pan and fry the skewers for 2-3 mins
on each side until golden.
AND Sozai Cookery
8 Heat the satay sauce in a small pan and add the
marinade, bring to the boil and serve alongside the satay Class Experience for 2!
sprinkled with chopped peanuts.

9 Serve with pak choi. Yutaka is the UK’s leading Japanese food
company, creating authentic products made
• Images and recipes supplied by thaitaste.co.uk in the traditional way. Their ethos is to provide
Per 100g: products of the highest quality with fewer
148 4.7g 0.6g 0.6g 0.11g 6.3g
additives than other brands on the market.
kcal Fat Saturates Sugars Salt Protein

Yutaka offers an amazing range of


ingredients allowing people to make
traditional Japanese food at home including
sauces, soups, rice, noodles and “easy to use”
meal kits.

Sozai the UK’s first Japanese cookery


school, boasts expert chefs who share skills
covering a wide range of dishes from sushi to
authentic Japanese street food.

For your chance to win please go


to cookveganmag.com/yutaka
ONE-POT CURRY RISOTTO

This creamy curry risotto is made


with brown rice and chickpeas, which
creates a satisfying and well-balanced
dish. The warm flavours of curry,
cayenne and coconut milk complement
all of the other ingredients beautifully.
Everything comes together to create a
rich, hearty bowl of risotto heaven.

Serves: 3

• 1 tbsp coconut oil


• ¼ onion, chopped
• 4 cloves garlic, minced
• 40g (¼ cup) red bell pepper,
chopped
• 700ml (3 cups) water
• 240ml (1 cup) coconut milk
• 130g (1 cup) chopped carrots
• 190g (1 cup) uncooked brown rice
• 160g (1 cup) cooked chickpeas
• 1 tbsp soy sauce
• 1 tsp curry powder
• Salt and cayenne pepper to taste
• 50g (1 cup) fresh coriander (cilantro)

1 Heat the coconut oil in a medium-


large pot over medium heat. Add the
onion, garlic and chopped pepper
and sauté for 3 minutes. Then add the
water, coconut milk, carrots, brown rice,
chickpeas, soy sauce and curry powder.

2 Cook over medium heat, with the lid


on, for 30 minutes. Stir occasionally.
Then remove the lid and cook for
another 20 minutes, to allow some
of the water to evaporate. Again, stir
occasionally. Cook for the last 5 to 7
minutes with the lid on, taste the rice to
make sure it’s tender and remove from
heat.

3 Season with salt and cayenne pepper


to taste and top with the fresh coriander
(cilantro).

Calories: 436,
Carbohydrates: 42g,
Protein: 9g, Fat: 24g

• Image and recipe


from 28-Day Plant-
Powered Health Reboot.
Photography, food
styling, and propping by
Toni Zernik.

66
Family

If you can’t find


jackfruit where you
live, try substituting
shredded sweet
potato or butternut
squash in its place.

THICK AND RICH JACKFRUIT 1 Use the sauté setting over normal or 5 Before serving, taste and add extra
RAGU medium heat, and heat the oil if using. salt, pepper, herbs and balsamic
Sauté the onion until transparent, 5 vinegar if needed. Remove and discard
This thick, tomato-based sauce minutes. Then add the garlic, carrots the bay leaf. Serve over toasted bread,
has carrots, celery and lots of shredded and celery and sauté for 4 more pasta or polenta.
jackfruit to fill you up. minutes.
PER SERVING:
Makes: 6 servings 2 Rinse the jackfruit in a strainer and Calories 132.9, protein 3.6g, total fat
then smash it in your hands to get it to 5.0g, carbohydrates 21.5g, sodium
• 1–2 tbsp oil (or dry sauté or add a break into shreds. You can remove any 1207.8 mg, fibre 5.6g
little water/vegetable broth) large seedpods and discard. They will be
• 1 small onion, minced obvious once you start smashing. Note: the nutritional information
• 4 cloves garlic, minced includes all the sodium that’s in the
• 2 small carrots, chopped small 3 Add the jackfruit shreds, tomato jackfruit can — even the brine that you
• 1 medium stalk celery, chopped purée, tomato paste, balsamic vinegar, pour down the sink. This means you are
• 1 (20-oz [565g]) can jackfruit in brine oregano, basil, bay leaf, salt, rosemary ingesting less salt than is labelled.
(do not use the kind in syrup) and black pepper. Put the lid on and
• 1 (28-oz [794g]) can tomato purée make sure the steam release handle is • Image and
recipe from The
(or 750ml (3 cups) homemade) set to sealing, or closed; change to the Ultimate Vegan
• 2 tbsp tomato paste manual setting (the pressure cooking Cookbook
• 1 tbsp balsamic vinegar one) and set the timer for 10 minutes. for your
Instant Pot.
• 2 tsp dried oregano Photography
• 1 tsp dried basil 4 Allow the pressure to release naturally. by Kathy
• 1 bay leaf You’ll know when it’s ready because the Hester.
• ½ tsp salt round silver pressure gauge will drop
• ¼ tsp dried rosemary down.
• ¼ tsp ground black pepper

67
68
Family

VEGAN BLACK-EYED PEA CHILLI 2 Cover and bring to high pressure over
high heat. Reduce the heat until it is just
Use a pressure cooker and fast- hot enough to maintain high pressure
cooking black-eyed peas to make this and cook for 11 minutes. Turn off the
tasty chili in no time at all. Alternatively, heat and allow the pressure to come
if you don’t have a pressure cooker, you down naturally.
can cook the chili in a saucepan and
increase the cooking time to 1 hour. 3 Remove the lid, tilting it away from
you to allow any excess steam to
Serves: 6 escape. Stir in the salsa, tasting and
adding a little more if you like, and
• 1 tbsp extra virgin olive oil season with salt. Simmer over low heat
• 1 tsp cumin seeds for a few minutes to allow the beans
• 230g (2 cups) coarsely chopped to pick up some of the salsa flavour. If
onions the chili is too soupy, use an immersion
• 1 tsp dried oregano blender to partially purée the mixture.
• ¼ tsp ground cinnamon
• 1 large green pepper, seeded and 4 To make the salad, put the lettuce in a
diced large bowl, drizzle over the oil and toss
• 370g (2¼ cups) dried black-eyed to coat, then sprinkle with the vinegar
peas, picked over, rinsed, and and toss again. Season to taste with salt
drained and pepper.
• 950ml (4 cups) water
• 2–3 tbsp chilli powder 5 When you are ready to serve, stir
• 65g (¼ cup) mild or hot salsa (you the coriander (cilantro) into the chili.
may like to use more than this) Serve with the green salad and cooked
• 10g (¼ cup) finely chopped fresh polenta.
coriander (cilantro) leaves
• Salt Per serving: 354 kcals, 5.9g fat (1.1g
• 225g (1½ cups) cooked polenta, saturates), 52g carbohydrate (7.3g
to serve sugars), 21.2g protein, 9.1g fibre, 0.6g
salt
For the green salad:
• 225g (8oz) romaine lettuce, torn into • The Everything You Need to Know about Diabetes
Cookbook by Dr Karin M Hehenberger, published by
bite-sized pieces CICO Books (£14.99). Photography by Ria Osborne
• 1 tbsp extra virgin olive oil © CICO Books
• 1 tbsp balsamic vinegar
• Freshly ground black pepper
READER OFFER:
The Everything You Need to Know about
1 In an uncovered 6 litre (6-quart) Diabetes Cookbook is published by CICO
stovetop pressure cooker, heat the oil Books at £14.99, and available from all
over medium heat, then add the cumin good bookshops or call 01256-302699
quoting KE8 to purchase a copy at the
seeds and let sizzle for about 5 seconds. special price of £10.99 including free p&p.
Add the onions, oregano, cinnamon, For more information, please visit
pepper, black-eyed peas, water (stand www.rylandpeters.com.
back to avoid sputtering oil), and 2
tablespoons chilli powder. Taste the
liquid and add more chilli powder if you
like an intense chilli flavour.

69
70
Family

MEXICAN VEGGIE CHILI WITH SWEET Competition


POTATO NACHOS AND GUACAMOLE

• 1 red onion
• 140g (¾ cup) courgettes
• 2 garlic cloves
• 300g (2 cups) sweet potatoes
• Coconut or olive oil
• 240g (2 cups) drained kidney beans
• 300g (1⅓ cup) tinned chopped
tomatoes Worth
£100 !
• 1 tsp chilli flakes
• 1 avocado
• Juice of 1 lime
• 20g (⅛ cup) creamed coconut
• 40ml (3 tbsp) boiling water
• Sea salt and black pepper

1 Preheat the oven to 200°C (400°F/Gas Mark 6).


WIN VBites Hamper
VBites is offering one lucky reader the
2 Finely dice the onion and courgettes, and then finely chance to win a £100 hamper of its foods.
chop the garlic.
Everything in the range is free from meat,
3 Peel and thinly slice the sweet potatoes. Toss with ½
tablespoon of oil and season with sea salt. Place the slices
egg, dairy, lactose, casein, cholesterol,
of sweet potato in a baking tray and bake in the oven for hydrogenated fats, artificial colours and
10-15 minutes, turning halfway through. GMOs, so ideal for vegetarians, vegans,
people who are lactose or casein intolerant
4 Heat 1 teaspoon of oil in a medium-sized pan and and those looking for healthier and more
fry the garlic and onion for 3 minutes, then add the
courgettes and fry for a further 5 minutes.
ethical lifestyles.

5 Add the drained beans, chopped tomatoes and chilli VBites’ foods are available from good
flakes and simmer on a gentle heat for 10 minutes, until health food stores, including Holland &
the sauce has thickened. Season with sea salt and black Barrett, and online at www.vbitesfoods.com
pepper.

6 Peel and de-stone the avocado and place it in a bowl For your chance to win please go
with half the lime juice. Roughly mash the avocado with to cookveganmag.com/vbites
the back of a fork.

7 To make the coconut sauce, mix the creamed coconut


with the boiling water in a bowl.

8 To serve, spoon the veggie chili on to warm plates. Place


the sweet potato nachos alongside and spoon over the
crushed avocado, then drizzle over the coconut sauce and
remaining lime juice.
• Mindful Chef: Eat Well, Live Better by Myles Hopper & Giles Humphries
is available now, Century, Hardback, £20.00

Per 100g:

172 4.3g 0.3g 1.4g 0.36g 4.5g

kcal Fat Saturates Sugars Salt Protein


Super
Sloppy
Joes

72
Family

LENTIL SLOPPY JOES


Serves: 8

• 1 pack of Fry’s Meat-free Mince


• 1 tsp olive oil
• 1 onion, finely chopped
• 1 tbsp garlic, finely chopped
• 2 tbsp cold water
• 2 tbsp tomato paste
• 1 chilli, finely chopped (optional)
• 1 tbsp sugar
• 1 x 400g tin (2 cups) chopped
tomatoes
• 90g (½ cup) cocktail tomatoes,
halved
• 1 tbsp balsamic vinegar
• 2 tsp ground cumin
• 2 tsp smoked paprika
• 160ml (⅔ cup) warm water
• 1 x 400g tin (2 cups) lentils, drained
• Salt and pepper
• 8 hamburger rolls, sliced in half
• 1½ red onion, finely chopped
• 10g (¼ cup) coriander leaves, finely
chopped
• Handful micro herbs

1 Heat the oil in a saucepan over


medium heat. Add the onion and garlic
and sauté for 2 minutes.

2 Add the mince and fry for 2 minutes.


Whisk the vegan gravy sauce (which
comes in a sachet with the mince) with
the cold water and pour it over the
mince.

3 Stir in the tomato paste, chilli, sugar,


tinned tomatoes, cocktail tomatoes,
balsamic vinegar, cumin, paprika and
water. Simmer for 12-15 minutes until
thickened. Stir in the lentils and season
to taste.

4 To Serve: assemble the Sloppy Joes


by adding some of the mince mixture
onto the bottom half of each roll. Add a
sprinkling of chopped onion, coriander
and micro herbs and top it off with the
top half of the roll.

• Image and recipe supplied by Fry's. For


more information visit fryfamilyfood.com/uk

Per 100g:

183 1.6g 0.3g 4.1g 0.40g 13g

kcal Fat Saturates Sugars Salt Protein

73
Veg
on
Wheels
Jacqueline Meldrum inspires you to
Wheels
Voeng

make the most of your weekly veg box.

W
RADISHES
ant to save money every Find a veg box scheme near you and Pickle them! If you’re like
week? Order a veg box. see how much you save. Start with a me, you’ll love pickles
You may think that small or standard box, so you don’t feel and the way they add a
doesn’t add up. How can overwhelmed and then build up to a pop of flavour to a dish.
you save money on organic vegeta- bigger box if you think you need more To make pickled radishes,
bles delivered straight to your door? each week. thinly slice a large bunch
They may taste better, but can they be Each month I’ll share some ideas for of radishes and divide them between two
cheaper than supermarket vegetables? seasonal vegetables that might appear sterilized jam jars (I sterilize them by running
I think they can work out cheaper. If in your veg box. This month I’m focusing them through the dishwasher). Add 150ml
white wine vinegar, 75ml water, 100g sugar,
you stock up on store cupboard essen- on asparagus, new potatoes, radishes,
salt, pepper and 2 tsp mustard seeds to a pan
tials and plan your weekly meals around rocket, spring onions and watercress. and bring to the boil. Turn off the heat and top
what arrives in your box, you’ll make up the jam jars with the liquid and seal. Once
fewer trips to the supermarket, saving • You can find more of Jacqueline’s ideas cold, serve the pickled radishes in sandwiches,
time and money. and recipes at tinnedtomatoes.com in salads or as a burger topping. They will keep
in the fridge for a few months quite happily.

ASPARAGUS
ROCKET SPRING ONIONS
The best way to serve
new season asparagus Rocket is so versatile, Go all Celtic and make
is naked. Sauté it in I add it to so many some traditional
rapeseed oil until tender dishes. Soups, salads, Irish colcannon for
and finish with a squeeze stews, pasta and a real comfort dish.
of lemon, a sprinkle of homemade hummus. I Mash together cooked
salt and a grinding of black pepper. If you also like to add it to pesto. potatoes and cooked white
want to do something a bit fancier, why Whizz up a good handful of rocket with a cabbage with some dairy-free spread,
not make baked asparagus fries? Coat clove of garlic, a handful of cashew nuts, grated dairy-free cheddar (I like Violife, but
asparagus in a flax egg (1 tbsp ground flax some grated vegan parmesan, olive oil, salt this is optional), a splash of unsweetened
seeds & 3 tbsp water, whisked and left in the and pepper. Drizzle the olive oil in as it’s nut milk, salt and pepper. Finely slice a
fridge to thicken for 30 minutes), then roll blending until it reaches the consistency bunch of spring onions and mix through
in breadcrumbs seasoned with spices and you like. Serve on sandwiches and wraps the mash, then serve with well-cooked
bake for 10-12 minutes. Serve with vegan with salad or tossed through pasta with vegan sausages and onion gravy.
mayonnaise or salsa. roast vegetables.

NEW POTATOES WATERCRESS


New potatoes are wonderful as a side or in a There’s a watercress dish I make with gnocchi
salad, but have you thought of baking them? I think you may like. You can make your own
They make the cutest little baked potatoes gnocchi for this dish, but it’s easier to buy
which are perfect as a canapé, starter or side ready-made. If you’re buying ready-made, just
dish. Prick the potatoes, toss them in a little oil, remember to check the label as they’re not always
then arrange them on a baking tray and cover them vegan. Shallow fry the gnocchi in a little oil until they
with a good grinding of salt. Bake them in a moderate pre-heated are crisp and golden on the outside like little roast potatoes,
oven for up to an hour. Check them with a fork. I like to fill them with then toss with pesto, watercress and freshly cooked peas and
a little hummus or pesto. serve immediately. It’s delicious and very filling.

74
Ingredient: ASPARAGUS BRUSCHETTA WITH TRUFFLE
GREMOLATA AND GRIDDLED
ASPARAGUS
A simple, but delicious dish,
raised to lofty heights with a drizzle
of truffle oil.

Serves: 2 as a starter

For the gremolata:


• 2 tbsp parsley, chopped
• 2 tbsp basil, chopped
• 2 tsp white truffle oil
• Juice and zest ½ a lemon
• Sea salt and freshly ground pepper

For the bruschetta:


• 10 baby plum tomatoes
• 2 tbsp good quality olive oil
• 2 slices sourdough bread
• 10 baby asparagus spears

1 Mix all the ingredients for the


gremolata together, check the seasoning
and adjust if needed.

2 Put the tomatoes in a small ovenproof


dish with a drizzle of olive oil and a
sprinkle of sea salt and freshly ground
pepper and roast at 200˚C (Gas Mark
6/400˚F) for about 30 minutes until the
tomatoes are soft.

3 Heat a griddle pan over a hot, but not


too fierce heat. Brush the remains of the
olive oil over the bread and asparagus
spears. Cook the bread for a few
minutes each side, pressing it onto the
pan with a spatula. Cook the asparagus
for a couple of minutes, turning half way
through.

4 To serve, scatter the tomatoes over


the bread and drizzle any juices over,
sprinkle some of the truffle gremolata
on the tomatoes, arrange the asparagus
on top and finish with the remains of the
gremolata and a drizzle of truffle oil.

• Recipe by Helen Best-Shaw. Find more of Helen’s


recipes at fussfreeflavours.com

75
Ingredient: RADISHES & ASPARAGUS Ingredient: Watercress
2 MINUTE GREEN
SPAGHETTI SAUCE
A vibrant green sauce for pasta
that's made in minutes. It's packed
with goodness and it's so fresh.
Avocado, watercress, peas and
fresh herbs, all whizzed up into a
delicious green sauce that coats
pasta beautifully.

Serves: 4

• 1 ripe avocado
• 100g (⅝ cup) frozen peas
• 1 handful watercress
• 1 handful coriander
• 1 handful parsley
• 4 tbsp vegan parmesan, grated
• 200ml (⅞ cup) unsweetened
nut milk
ROASTED RADISH AND half. Add them to a roasting tray and • Salt and pepper
ASPARAGUS TART WITH toss with the oil, maple syrup, salt and
KALE PESTO pepper, then roast for 15 minutes. 1 Cook spaghetti until it is al dente.

Serves: 4 3 Meanwhile, prepare the pesto: lightly 2 In a blender, whizz up the peas,
toast the pumpkin seeds in a dry frying watercress, coriander, parsley,
For the roasted radishes: pan over a med-high heat until just parmesan and milk. Season with
• 250g (2 cups) radishes starting to brown. Add them, along with salt and pepper.
• 1 tbsp olive oil all of the other pesto ingredients except
• 1 tsp maple syrup the oil, to a food processor or blender 3 If you have a power blender
• Pinch of salt and pepper and blitz until coarse, scraping down you can whizz the sauce for a few
the sides as necessary. With the motor minutes until it’s warm, but if you
For the tart: running, slowly drizzle in the olive oil don't then just warm it in a pan
• 1 x 375g (13 oz) store-bought puff and process to create a pesto. before adding it to the spaghetti.
pastry sheet, thawed if frozen
• A little nut milk to brush the pastry 4 Reduce the oven to 200˚C (Gas Mark 4 Coat the spaghetti in the sauce
• 1 bunch of asparagus 6/400˚F). and serve.
• Recipe by Jacqueline Meldrum. Find more of
Kale and Pumpkin Seed Pesto: 5 Spread the pastry out onto a baking Jacqueline’s recipes at tinnedtomatoes.com
• 150g (⅝ cup) kale leaves, roughly tray, prick the base with a fork well, to
chopped stop the middle rising while it cooks,
• 75g (½ cup) pumpkin seeds then cook for 15 minutes.
• 3 tbsp vegan parmesan cheese
(optional) 6 Remove the part-cooked pastry from
• 1-2 cloves of garlic the oven and brush the edges of the
• Juice of ½ a lemon pastry with milk. Spread the pastry with
• Pinch of salt the kale pesto, then top with the roasted
• 80ml (⅓ cup) extra virgin olive oil radishes and the asparagus spears in
rows. Cook for 10-15 minutes or until the
1 Heat the oven to 230˚C (Gas Mark edges are golden.
7/450˚F)
• Recipe by Katherine Hackworthy. Find more of
2 Trim the radishes and slice them in Katherine’s recipes at veggiedesserts.co.uk

76
• 200g (1 cup) red lentils, rinsed well 3 Add the tomatoes, water and new
ADUNA BAOBAB, RED LENTIL • 1 tin 400g (2 cups) chopped potatoes and bring to a boil. Reduce
AND SPINACH CURRY tomatoes heat, cover the pan and simmer for
• 705ml (3 cups) water approx 30 minutes, stirring occasionally
Although we mostly use baobab in • 250g (1 cup) new potatoes, halved or to prevent sticking. When cooked, the
smoothies, breakfasts and sweet treats, quartered if large potatoes should be fork tender.
it works wonderfully in savoury dishes • Couple of large handfuls of spinach
as well. We used it in this warming red 4 Remove from the heat and stir in the
lentil, spinach and potato curry to add To serve (optional): baobab powder and the spinach. The
a delicious zingy flavour – and loads of • Non-dairy yoghurt residual heat will wilt the leaves.
health benefits too! • Fresh coriander, chopped
• Wholegrain flatbread 5 Serve with a sprinkle of fresh
• 2 tbsp Aduna Baobab Powder coriander, a dollop of yoghurt and
• 1 tbsp coconut oil 1 Heat the oil in a large pan over flatbread on the side.
• 1 small onion, diced medium heat. Add the onion and cook
• 3 cloves of garlic, minced for 6-8 minutes, stirring occasionally. • Recipe and image supplied by Aduna. aduna.com
• 2 inch ginger, peeled and minced
• 1 red chilli, deseeded and minced 2 Add the garlic, ginger and chilli and Per 100g:
• 1 tbsp curry powder (use your cook for a further couple of minutes.
114 2.4g 1.7g 2.8g 0.26g 5.9g
favourite blend) Add the curry powder, salt and red
kcal Fat Saturates Sugars Salt Protein
• 1 tsp salt lentils and stir to coat well.

77
TO MATO
CATCH-UP We put these tasty treats in the
spotlight as they come into season

D
espite a homegrown sound. Tomatoes are specialised as early as 700 AD, and in fact the
wealth of tomatoes, a reproductive structures that contain English word 'tomato' comes from
shocking 75 per cent of all seeds, in other words, they are fruits. the Aztec word, ‘tomatl.'
these veg bought in the UK It chose pragmatism over They first arrived in
are actually cultivated abroad, which botanical truth, however, Europe in the 16th
doesn’t make sense when you realise and ruled in favour of century, although
that a British tomato can go from American farmers. it isn’t clear how
field to shelf in just three days. On According to the TOP TIP: they arrived on
top of that, these delicious morsels court: “Botanically Tomato juice these shores.
are one of the most versatile veg speaking tomatoes is said to be Some believe they
available – or are they? are the fruit of
an excellent were brought
hangover
the vine, just as back from Central
remedy!
The burning question: are cucumbers, America by Spanish
squashes, beans and Conquistadors, while
fruit or veg? peas. But in the common others believe two Jesuit
Often thought of as a vegetable, language of the people, all priests brought them to
tomatoes are actually a fruit, a topic these are vegetables, which are Italy from Mexico. Tomatoes
that has come under remarkable grown in kitchen gardens and are were originally grown in Britain and
scrutiny, even making its way to the usually served at dinner in, with or the rest of Europe as ornamental
US Supreme Court in 1887, in a case after the soup, fish or meats and not, climbers and were cultivated for
known as Nix v Hedden. The real like fruits generally, as dessert.” their decorative leaves and fruit. The
issues were trade and commercial first known British tomato grower
interests. If tomatoes were deemed A brief history of tomatoes was Patrick Bellow in 1554.
to be vegetables, they could be taxed Tomatoes originate from the Andes The first cultivated tomatoes were
when imported, under the Tariff Act in South America, where they grow yellow and cherry-sized, earning
of 1883, thus providing protection wild in what is now Peru, Bolivia, them the name golden apples:
for American tomato growers. The Chile and Ecuador. They were first pommes d'or in French, pomi d'oro
court’s botanical knowledge was cultivated by the Aztecs and Incas in Italian and goldapfel in German.

78
Tomatoes
The Italian for tomatoes today is
pomodoro. Soon after the tomato's TOMATO TIPS
arrival in Europe, it was also known
as the Peruvian apple. • As tomatoes are a sub-tropical fruit
The Latin name for the cultivated and dislike the cold, they should be
tomato is lycopersicon, or 'wolf stored at room temperature. Storing
peach', likely a reflection of the them in the fridge impairs natural
long-held belief that the tomato ripening and flavour.
was poisonous. This view may have
been the result of Renaissance • Remove tomatoes from their plastic
botanists who, relying on Greek and bag or packaging and place them
Roman texts, wrongly identified in the fruit bowl. Over-ripe
and classified the tomato. In fact, tomatoes will go soft
tomatoes are members of the even more quickly in
nightshade family (solanaceae), the refrigerator.
which includes henbane, mandrake
and deadly nightshade (belladonna), • To ripen
which are all poisonous. But homegrown
potatoes, peppers and aubergines tomatoes, place them
are also members of this plant in a paper bag with a
family, as is tobacco. Nevertheless, ripe tomato and keep at
it is inadvisable to eat the leaves of room temperature.
tomato plants or the small green more quickly than larger-fruited
fruits sometimes found on potato varieties. The majority of tomatoes, • Use under-ripe, green tomatoes
plants. which are now the most widely for making chutney and use up
The Elizabethans thought the grown ‘vegetable’ in the world, are over-ripe tomatoes to make soups or
bright red colour of tomatoes grown under glasshouses, as these sauces, which can then be stored in
was a danger signal and the fruit delicate plants are easily damaged by the freezer for up to six months.
poisonous. Popular 16th century the wind, extremes of temperature
English herbalists, such as John or fluctuating weather conditions. • To skin tomatoes, place them in a
Gerard, saw no contradiction in Glasshouses offer not only a longer pan of boiling water for 15 seconds
writing that, while Spaniards and growing season, but also provide and the skins will then peel off easily.
Italians ate tomatoes, the plant was shelter from the weather and
nevertheless 'of ranke and stinking protection from birds and animals. • The tomato's size should be a good
savour.' Other herbalists used The largest UK tomato glasshouse guide to its culinary use. Large ones
tomatoes (possibly the leaves rather covers 22 acres and is recorded in are good for stuffing and smaller
than the fruit) in the treatment of the Guinness Book of Records. Most ones for garnishing or using whole in
skin complaints. British tomato crops are now grown salads.
in rockwool, the modern equivalent
Growing tomatoes in the UK of grow bags, with which many • When selecting tomatoes for salads,
It may come as welcome news to gardeners will be familiar. This look for firmness and a bright,
some consumers that none of the has replaced the use of peat, which unflawed skin. If tomatoes are soft
tomatoes grown in the UK are is no longer favoured for they can be used for sauces.
genetically modified. environmental
It takes 40-60 days reasons. Rockwool • There are two tests to tell if a
from a flower for provides ideal tomato is fresh. One is the smell,
a tomato fruit growing which should be faintly aromatic and
to reach full conditions for the other is that the calyx, the stalk
TOMATOES – NUTRITIONAL
ripeness, BREAKDOWN the roots and leaves, should look fresh and green.
depending Tomatoes are low in calories, typically produces Most of the tomato scent comes from
on the containing only 14 calories per 100g. better the leaves and stem, rather than the
temperature They contain virtually no fat and no crops as a fruit itself. This is why vine tomatoes
and the cholesterol. result. It is have a stronger aroma.
variety. The fibre content of a ripe tomato fruit also much
Cherry is 1.5 per cent of total composition. lighter for • Natural herb partners for tomatoes
tomatoes nursery staff are mint, parsley, basil and oregano.
ripen a little Water content is between 93-95 per to handle.
cent of total fruit composition

79
10 Tomato
recipes
1 EASY BRUSCHETTA 6 FRESH TOMATO BLOODY MARYS
Preheat the oven to 230°C (450°F). Cut 1 baguette into Combine 5 large heirloom tomatoes, 80ml fresh lime
½ inch slices on an angle. Place the baguette pieces on juice, 2 tablespoons vegan Worcestershire sauce, 1
a baking tray and drizzle generously with olive oil. Bake tablespoon horseradish, and 1 teaspoon sea salt in a
until golden brown. Chop 8 plump tomatoes and add blender or food processor and blitz until smooth. Pour
to a bowl with 80g red onion, 3 cloves finely chopped into a pitcher and stir in 3 teaspoons Tabasco sauce
garlic, 1 bunch of fresh basil, 1 tablespoon balsamic to taste. To serve, fill glasses with ice. Add one shot of
vinegar, and ½ teaspoon sea salt and mix thoroughly. vodka to each glass and top with bloody Mary mixture.
Scoop the tomato mixture onto the baguette slices
and garnish with basil and balsamic glaze. Serve 7 TOMATO MARMALADE
immediately. Cut a cross into the bottom of 2kg cherry tomatoes and
place them in a pan of boiling water. When you see the
2 GARLIC ROASTED CHERRY TOMATOES skin of the tomatoes separating from the flesh, turn
Preheat oven to 190°C (375°F). In a medium bowl, off the heat and cool them in ice water. Peel and chop
toss together 550g of halved cherry tomatoes, 6 finely the tomatoes and place them back into the saucepan.
chopped garlic cloves, 2 tablespoons olive oil, 1 Add 1 bunch of fresh basil, 2 cinnamon sticks, 2 red
teaspoon sea salt and 2 teaspoons fresh black pepper. onions, 330g sugar, 110g brown sugar, 1 teaspoon salt
Transfer to a baking tray and spread into an even layer. ½ teaspoon cumin, 25ml apple cider vinegar and juice
Bake for 20-25 minutes, or until tomatoes are soft and of 1 lemon and bring the mixture to a boil, stirring
fragrant. Eat immediately or on top of your favourite constantly. Boil for 2-3 hours until the mixture gains the
pizza or pasta. consistency of jam. Remove the cinnamon sticks and
transfer jam into jars. Store away from direct sunlight.
3 TOMATO AND BASIL SOUP
Heat a pan over medium heat and add 1 teaspoon oil. 8 TOMATOES STUFFED WITH CASHEW CREAM
When hot and sizzling add 1 medium onion and 3 garlic CHEESE
cloves, cook for about 1 minute. Add 1400g chopped Blend 300g cashews with 235ml filtered water until
fresh tomatoes to the pan. Continue to cook over a very smooth. Place in a jar, cover tightly with cling film
medium heat, stirring occasionally until the tomatoes and allow to sit in a warm place overnight. The next
have broken down and are soft. Remove from the heat day dehydrate the cashew cheese at 105 degrees for
and add 1 handful basil and salt and pepper. Blitz in a 6-8 hours until it begins to firm. You will end up with
blender or blend with a hand blender until smooth. a thick, cream cheese-like spread. Take small ripe
tomatoes and core the inside. Fill the centre of each
4 TROPICAL TOMATO SALSA tomato with the homemade cashew cheese. Top with
In a medium bowl combine 3 yellow and/or red salt and pepper and serve.
chopped fresh tomatoes, 150g watermelon, 1 medium
mango, 50g finely chopped red onion, 20g fresh 9 FRIED TOMATOES
coriander, 2 jalapeno peppers, 3 tablespoons lime juice Cut 3 tomatoes (of any colour) into ¼ inch thick slices.
and 2 teaspoons agave nectar. Stir gently to combine In a bowl combine 50g cornflour, 50g all-purpose flour,
and season with sea salt. salt and black pepper, ¼ tsp cayenne pepper and ½
tsp paprika in a bowl. Place 235ml of non-dairy milk
5 SIMPLE ROASTED TOMATO PASTA SAUCE in another bowl and heat about a ¼ inch olive oil in a
Combine 80g chopped fresh tomatoes, 3 cloves garlic, cast iron frying pan. Dip the tomato slices in the milk
1 tablespoon olive oil, ½ teaspoon oregano and ¼ and then cover them in the flour mixture, coating all
teaspoon each of thyme and salt. Spread tomatoes on surfaces. Place them in the hot oil and fry until golden
a baking tray lined with baking paper and roast for 25 on both sides. Serve immediately.
minutes. Transfer roasted tomatoes to a medium sized
pan, add 235ml vegetable broth and bring to a simmer. 10 SMOKEY TOMATO VINAIGRETTE
After 10 minutes of simmering blend to your desired Cut 3 Roma tomatoes in half and scoop out as many
consistency. Serve with pasta. of the seeds as you can. Chop each half into smaller
pieces. Add the tomatoes along with 170ml olive oil,
60ml red wine vinegar, 2 cloves garlic, 1½ teaspoons
liquid smoke and 1 tablespoon Dijon mustard to a
blender and blitz until smooth and creamy. Taste and
season with salt and pepper.

80
Tomatoes

Tomato Products Our pick of the best...

Tesco Finest Tomato and Balsamic Soup


This rich, warming soup perfectly blends vine-ripened
tomatoes, with lashings of balsamic vinegar. Although the
consistency is smooth with virtually no lumps, it is surprisingly
hearty and filling. tesco.co.uk

Mr Organic Authentic
Italian Marinara
Pasta Sauce
Containing nothing more
than sun-ripened tomatoes,
roasted garlic and extra
virgin olive oil, this marinara
sauce tastes best poured
over piles of al-dente pasta.
mr-organic.com

Spicy Tomato Crisps


Air dried to retain vital nutrients, Lakeland
these tomato crisps with a spicy
kick are a delicious, versatile
Tomato Corer
This handy device enables
snack. A heavenly addition to
you to effortlessly remove
a variety of dishes, or simply
both the stem and the core
munch straight from the bag.
from tomatoes of all varieties
therawfix.co.uk
and size. Simply insert into
your tomato, then twist and
Propercorn Sun- pull. lakeland.co.uk

Dried Tomato
This tasty low calorie
popcorn has a fiery
Worcester sauce and sun-
dried tomato flavour. Perfect
for tomato lovers and those
seeking a healthy alternative
to your everyday crisp.
propercorn.com

Big Tom Tomato Juice


Delicious when chilled, this spicy
tomato juice packs quite the punch.
Serve the juice on its own or with a
splash of vodka and a stick of celery
to create a tasty homemade bloody
Mary cocktail. bigtom.co.uk

Biona Dried Tomatoes


Perfect on top of pizzas, salads and even baked
into bread, these dried tomatoes in extra virgin
olive oil are rich and tangy in taste. biona.co.uk

81
82
Tomatoes

WHOLEWHEAT SPAGHETTI
WITH CHERRY TOMATOES
This simple recipe uses few
ingredients and produces a delicious
light meal option. This recipe contains
olive oil, which is praised for its many
health benefits — including promoting
good heart health.

Preparation: 10 mins
Cooking: 15 mins

• 150g (5 oz) whole wheat spaghetti


• 2 tbsp olive oil
• 1 small red onion, finely diced
• 3 cloves garlic, crushed
• 16 cherry tomatoes, halved
• ½ medium lemon, zest only
• Pinch of salt
• Pinch of ground black pepper
• ½ tbsp fresh parsley or coriander,
finely chopped

1 Place spaghetti in large pan of boiling


water and cook for 10 to 12 minutes, or
according to packet instructions, until
tender.

2 While the spaghetti is cooking, heat


the oil in a deep-sided frying pan over a
medium heat. Add the onion and garlic,
cooking for 3 minutes until softened.

3 Add the tomatoes and lemon zest,


then season with salt and pepper.

4 Cook for about 5 minutes or until the


tomatoes become really soft and the oil
has begun to take on an orange colour.

5 Once cooked, remove from the heat.

6 When the spaghetti is cooked, drain


and add it to the tomatoes, along with
the chopped herbs.

7 Stir to combine, then serve.

NUTRITION: Energy: 392 kcals, Protein:


12.5g, Carbohydrate: 58.6g, Of which
sugars: 9.5g, Fat: 13.6g, Of which
saturates: 2.1g, Fibre: 11.5g, Salt: 0.3g

• ©The Vegetarian Society recipe from Happy,


Healthy and Delicious cookbook available from
vegsoc.org/shop

81
FUDGY ‘NUTELLA’ BARS 1 Start by making the ‘nutella’. Preheat over a saucepan of simmering water or
the oven to 180°C (350°F/Gas Mark 4) in a microwave if you have one.
Make your own Nutella (minus all and on a small baking tray roast the
the refined stuff of course). hazelnuts for 20 minutes. 6 Tip the almonds, seeds and your
‘nutella’ into a large bowl, stir to mix
Makes: 12 – 15 bars 2 Allow to cool for 10-15 minutes before then stir in the melted chocolate.
rubbing vigorously between your hands
For the 'Nutella': or in a clean tea-towel to remove the 7 Tip the entire mix into a baking tray
• 200g (1⅓ cup) whole hazelnuts skins (I don’t tend to be overly fussy 7 x 12 inches and flatten with a spoon
• 50g (¼ cup) coconut oil when doing this). or spatula. Chill in a fridge till set (takes
• 4-5 tbsp almond milk around an hour) then cut into squares.
• 8 organic Medjool dates, halved and 3 Tip the peeled hazelnuts into a food
stone removed processor along with the coconut oil, 4 8 These are lovely with a cuppa.
• 2 tbsp raw cacao powder tablespoons of almond milk, the stoned
• ½ tsp vanilla extract dates, raw cacao powder and vanilla • Recipe and image supplied by The Cook and Him.
thecookandhim.com
extract and blend until smooth. It takes
For the bars: a few pulses and may need a dash more
• 250g (1¼ cup) ground almonds almond milk for a runnier consistency.
• 1 handful flax seeds Per 100g:
• 1 handful pumpkin seeds 4 Time to turn them into bars.
577 47g 11g 16g 0.03g 16g
• 100g (1 cup) dairy-free plain or
kcal Fat Saturates Sugars Salt Protein
dark chocolate 5 Melt the chocolate in a bowl placed

84
CHOCOLATE AND SPIRULINA 1 First prepare your tin. 5 Pour over your chilled base and return
ENERGY BARS to the fridge to set – around half an
2 Next, place the cashew nuts, dates hour.
You’d never know these are as and coconut oil in a food processor and
healthy as they are, being covered in blend until well chopped and sticky. 6 Turn out of tin and cut into bars.
chocolate ‘n all!
3 Tip into the prepared tin and press • Recipe and image supplied by The Cook and Him.
thecookandhim.com
Makes: 12 down with a spatula or back of a spoon.
Put in the fridge while you prepare the Per 100g:

• 225g (1½ cups) raw unsalted topping. 513 36g 16g 26g 0.04g 11g
cashew nuts kcal Fat Saturates Sugars Salt Protein
• 10 organic Medjool dates, pitted 4 For the chocolate topping, melt
• 1 tbsp coconut oil together the raw cacao powder, coconut
• 25g (¼ cup) raw cacao powder oil, maple syrup and spirulina in a small
• 50g (¼ cup) coconut oil saucepan over a low heat till smooth
• 90g (¼ cup) maple syrup and glossy.
• 2 tsp spirulina

85
Blueberry dream

86
BLUEBERRY DREAM For the decoration: 5 Decorate with ‘whipped cream’ and
• ‘Whipped cream’ (see recipe) fresh blueberries.
Serves: 8–10 people. • Fresh blueberries
For the whipped cream:
For the cake base: 1 Cake base: chop the Brazil nuts finely • 120g (½ cup) cashew or macadamia
• 120g (1 cup) Brazil nuts or grind them finely in a coffee grinder. nuts, soaked in water for at least
• 85g (½ cup) dates, stones removed Blend dates, coconut oil and vanilla 2 hours
• 2 tbsp coconut oil powder to a smooth paste. Mix well with • 100ml (½ cup) water
• 1 tsp vanilla powder the ground nuts and mulberries. Line • 2 tbsp coconut oil or cocoa butter
• 20g (¼ cup) mulberries, coarsely a spring form with baking paper and • 2 tbsp agave syrup
chopped arrange the pastry in the base of the • 1 tsp vanilla powder
spring form. • 2 tbsp lecithin granules
For the blueberry cream: • 2 tsp psyllium seed husks
• 350g (2⅓ cups) cashew nuts, soaked 2 Blueberry cream: blend the cashew
in water for approx 2 hours nuts with agave syrup, lecithin granules, 1 Blend all ingredients. Pour the cream
• 100ml (½ cup) agave syrup coconut oil and cocoa butter to a fine into a container and chill in the fridge or
• 2 tbsp lecithin granules cream without lumps or visible pieces of freezer. When the cream is thoroughly
• 4 tbsp coconut oil cashew nuts. chilled, blend for 30 seconds to make it
• 1 tbsp cocoa butter lighter.
• 125g (1¼ cup) blueberries, fresh 3 Add blueberries and blend again.
or frozen (frozen berries should Finally add the chia seeds or psyllium • Recipes and images supplied from Raw Cakes
by Caroline Fibaek. Published by Grub Street
be defrosted and any liquid poured seed husks and blend for the last time. @grub_street
away)
• 2 tsp psyllium seed husks or finely 4 Pour the cream over the base and Per 100g:
ground chia seeds place the cake in the freezer for approx
474 36g 12g 18g 0.02g 11g
1 hour, before removing the sides of
kcal Fat Saturates Sugars Salt Protein
the spring form and the baking paper.

87
Deliciousdrinks

AÇAI POMEGRANATE BLUEBERRY • 480ml (2 cups) Vita Coco Açai This recipe has been written for the
AGUA FRESCA Pomegranate Coconut Water C-Series machines with Variable
• 2 tbsp agave nectar Speed control and Standard 2.0-litre
Tangy lime balances the sweetness • 480ml (2 cups) ice cubes container. If you are using a different
of agave nectar, blueberries and Vitamix machine or container size, you
pomegranate coconut water in this 1 Place all ingredients into the Vitamix may need to make adjustments to the
refreshing drink. Garnish with a twist of container in the order listed and secure Variable Speed, processing time, and/or
lime for a fun summer mocktail. lid. ingredient quantities.

Yield: 720ml (3 cups) 2 Select Variable 1. • Recipe and image supplied by Vitamix.
Total Time: 6 Minutes Vitamix.co.uk
Difficulty: Intermediate 3 Turn machine on and slowly increase
speed to Variable 10, then to High.
• 455g (3 cups) blueberries, fresh
or frozen 4 Blend for 1 minute or until desired
• 1 lime, peeled consistency is reached.

88
COCONUT SMOOTHIE • 2 tbsp Cocofina coconut nectar 2 Pour into a glass and serve fresh.
• 20g (¼ cup) of Cocofina grated
• 1 banana coconut • Recipe and image supplied by cocofina. Find out
more at cocofina.com
• 200g (1 cup) frozen pineapple • 115ml (½ cup) pure orange juice
chunks • 1 tbsp lime juice
• 175ml (¾ cup) Cocofina mild
coconut milk 1 Place all ingredients in a blender.
• 1 tbsp Cocofina coconut oil Purée until smooth.

89
Vegan
TOASTED MARSHMALLOW-PECAN 1 Poke 2 marshmallows onto the end marshmallows are
of a metal skewer, and scorch over an
MILKSHAKE open flame. Once aflame, blow out
now easy to find at
your local health
immediately. Repeat with remaining
food shop.
Makes: 700ml (3 cups) marshmallows. Set aside on a wax
Prep time: 5 minutes paper-lined plate.
Cook time: 1 minute
2 In a blender, combine ice-cream and 3 Divide mixture among glasses. Cut
• 8 vegan marshmallows almond milk and blend until smooth, reserved toasted marshmallows in
• 470ml (2 cups) vegan vanilla working quickly so ice-cream doesn’t half and place on top of each glass as
ice-cream melt. For a thicker shake, add more ice- garnish.
• 160ml-235ml (⅔-1 cup) cream, or for a thinner consistency, add
unsweetened almond milk more almond milk. Add pecans and all • Recipe and image fr om Vegan 101 by Heather
Bell and Jenny Engle. Available now: http://bit.ly/
• 30g (¼ cup) toasted and salted but 2 toasted marshmallows. Blend for Vegan101Cookbook. Printed with permission from
pecan pieces, coarsely chopped just a few seconds to incorporate. the publisher, Callisto Media.

90
Deliciousdrinks

ZESPRI® SUNGOLD KIWIFRUIT,


MANGO AND ORANGE SMOOTHIE

Preparation time: 3 minutes


Serves: 1

• 2 Zespri® SunGold kiwifruit, peeled


• 100g (1 cup) fresh mango, diced
• 100ml (½ cup) fresh orange juice

1 Cut one thin slice from the Zespri®


SunGold kiwifruit for decoration, then
roughly chop the rest.

2 Place the Zespri® SunGold kiwifruit,


mango and juice in a blender and
process until smooth.

3 Pour into a glass, then decorate with


the slice of Zespri® SunGold kiwifruit
and serve.

Per serving: 167kcal, 0.5g fat, 0g


saturated fat, 3g protein, 6.5g fibre,
34g carbohydrate, 33g sugar, 0g salt

91
GREEN MACHINE NICE-CREAM • 1 banana, peeled and frozen 2 Add the pineapple, and orange juice
SMOOTHIE • Ripe avocado
 as needed, and blend to combine.
• 1 big handful of spinach
This spinach, avocado and banana • 40g (¼ cup) fresh chopped pineapple 3 Add a little more water, if necessary, to
smoothie is unbelievably good. Bursting • 100–150ml (½-⅔ cup) freshly get the consistency you like.
with goodness, the pineapple provides squeezed orange juice
that natural sweetness, whilst the • Guilt-Free Nice Cream by Margie Broadhead
(Hardie Grant, £12.99 ) Photography © Jacqui
avocado lends a lovely creamy texture. 1 Pop the banana, avocado and spinach Melville
It’s a great green machine to get you into a blender and blitz to make a
going. vibrant green spinach nice-cream.

92
Deliciousdrinks

MANGO, COCONUT 1 Simply blend everything together in a 3 Whisk for another couple of seconds
AND TURMERIC LASSI blender or food processor until smooth. until it is creamy and smooth. Store in
an airtight container and keep in the
This is such a delicious combination 2 Pour into a glass, layered with fridge for 4–5 days.
of frozen banana and mango, with a the whipped coconut cream, and
kick from the powerful spice, turmeric. serve topped with the bananas and • Guilt-Free Nice Cream by Margie Broadhead
(Hardie Grant, £12.99 ) Photography © Jacqui
Turmeric makes an unusual but raspberries. Melville
delightfully surprising smoothie.

• 1 banana, peeled and frozen WHIPPED COCONUT CREAM


• 2 tbsp coconut yoghurt
 Makes: 240 ml (1 cup)
• Mango, peeled and destoned
• 375ml (1½ cups) tinned coconut • 250ml (1 cup + 1 tbsp) coconut
milk, chilled (thick part only) cream, chilled (thick part only)
• 1 tsp ground cinnamon • A drop of vanilla extract
• ¼ tsp ground turmeric
 • A drizzle of maple syrup
• 1 tsp coconut oil
1 Scoop the thick coconut cream
For the toppings: into a bowl and then whisk well.
• Whipped coconut cream (see recipe)
• Banana slices 2 Add a splash of vanilla extract and
• 1 handful raspberries a squeeze of maple syrup.

93
Vegan
glossary
Our guide to the wonderful world
of popular plant-based ingredients

It’s 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
Black garlic Tapioca
Simply ordinary garlic that has gone through a Most commonly used in pudding, tapioca is a
high heat, long duration, fermentation process, starch made from the root of the cassava plant. It
black garlic has a sweet and syrupy taste with can be used to make savoury or sweet dishes, or
hints of balsamic vinegar or tamarind. simply used in place of cornflour or arrowroot to
thicken sauces and soups.
Borage
Sometimes called star flower, this cucumber Teff
flavoured herb grows at least 2 feet tall. The Sometimes written as tef or t’ef, this grain is the
slightly fuzzy young leaves of the borage plant smallest whole grain in the world. Dark brown in
can be eaten raw as salad greens or used in any colour with an earthy flavour similar to amaranth
way that you use lettuce. or quinoa, it can be used in many of the same
ways.
Chaat masala
This spice blend is popular in northern India where Tomatillo
it is often tossed with fruit or chickpeas to make Also known as the Mexican husk tomato,
simple ‘chaat’ snacks sold by street vendors. With tomatillos are a small, green fruit with a
a unique blend of spicy, salty and sour flavours the Japanese lantern-type shell surrounding it. They
possibilities for this fragrant spice mix are endless. have a tart, fruity and slightly herbal flavour
and are most often used in salsas and sauces,
Coconut nectar although they can be eaten raw.
When the coconut tree is tapped, it produces a
naturally sweet, nutrient-rich sap that exudes Tiger nut
from the coconut blossoms. The naturally Though they are often called ‘nuts’, these tubers
sweet, mild flavour of coconut nectar is an ideal are actually the root from the chufa sedge
sweetener for use on pancakes, over cereal and plant. With a sweet, nutty flavour, tiger nuts
in smoothies. are often soaked in warm water before being
eaten. In Spain they are commonly used to make
Dandelion Greens horchata, a sugary, milky drink.
Commonly known as a particularly bothersome
weed, it turns out that these ‘weeds’ are edible Physalis
and delicious too. They are typically paired with These fruits encased in an unusual shaped husk
rich, bold foods because of their bitter, peppery are part of the nightshade family and thus share
flavour and they can be consumed raw or cooked. a relation with the much more familiar tomatoes
and peppers. Since it has a mild, refreshing
Kohlrabi acidity similar to the tomato, it can be used in
When translated, kohlrabi means ‘turnip cabbage’. many of the same ways.
The mild, sweet flavour is somewhere between a
turnip and a water chestnut, with a crisp, crunchy Salsify
texture. This all year round veggie can be found This tan coloured root vegetable is similar in
in two colours, pale green and the less common appearance to a long, thin parsnip, with creamy
purple. white flesh and a thick skin. In the same way as
many root veggies, salsify can be boiled, mashed
Morels or used in soups and stews.
These types of mushrooms can be found growing
all over the world in a wide variety of habitats every Sea beans
spring. They are among the most prized of the edible The green veggie known by a variety of names
mushrooms because they have a rich and complex including sea pickles, sea asparagus and
flavour that goes well with almost any food. pickleweed, grows on salt marshes and beaches.
While sea beans can be eaten raw, they are very
Mustard seeds salty so they typically need to be cooked in water
Available in white, yellow, black or brown, these prior to consumption. The finished taste is said
seeds are from three different plants. Black varieties to resemble asparagus.
are incredibly pungent whereas white seeds tend to
be milder. Black or brown mustard seeds are widely White turmeric
used in Indian and southern Asian cooking. Often referred to as amba haldi and native to
the eastern Himalayan region, white turmeric is
Sorghum flour cultivated in India for its use in medicine. It has
Sweet, softly textured and mild tasting, Sorghum lighter flesh and its flavour is very similar to that
flour is an excellent high-fibre, gluten-free flour of ginger, but with a more bitter aftertaste. In
alternative. This flour adapts well to whatever it is Thailand, fresh, sliced white turmeric is used as
cooked with and can be used in place of ordinary an ingredient in salads.
flour in a variety of recipes.

95
Nutritionist's
Notebook:
u l a r s e e d s
Spectac
By Veronika Powell MSc, Viva! Health E contributes to healthy skin and

W
protects it from damage.
e snack on them, muscle function and a plentiful How about sunflower oil, then?
sprinkle them on our supply can also help reduce asthma Sunflower seeds are a great nutrition
meals, and blend them symptoms, migraine and high blood package but the oil is not such a
into ‘butters’. They pressure. winner. Because it’s pure fat, most of
have a lot in common but each packs a the nutrients from the seeds are lost.
slightly different nutritional punch. SUNFLOWER SEEDS The oil is high in omega-6 fats and
This trio of seeds is an excellent Sunflower seeds are an excellent although we need some, it’s easy to get
source of protein and healthy omega-6 source of vitamin E, an important too much and an omega-6 overload
unsaturated fats. On the other hand, antioxidant that helps neutralise free can block the absorption of healthier
they contain only very little omega-3s radicals — metabolism by-products omega-3s. Sunflower oil also has a
so don’t rely on them as a source. that can damage our cells — and low smoke point so it starts burning
All are rich in phytosterols — prevents cholesterol particles in the faster than other oils which creates
natural plant compounds that can blood from oxidising. Cholesterol unhealthy by-products. You’re better
reduce your cholesterol levels, thus particles only become dangerous off with rapeseed oil for cooking.
reducing the risk of heart disease. when they are oxidised and become
No need to buy pricey products with ‘sticky’ because they can then attach SESAME SEEDS
added phytosterols, nuts and seeds themselves to the inner walls of They may be tiny but sesame seeds
provide plenty. arteries. So, vitamin E helps to are a nutritional goldmine providing
This seed triplet has another protect blood vessels, maintain many essential nutrients, including
nutrient in common – magnesium at healthy blood pressure and also calcium, iron, zinc and copper. The
high levels. This mineral is important has anti-inflammatory properties. seeds — and the tahini paste made
for healthy bones and nerve and On top of this, a diet rich in vitamin from them and available in jars — are

96
Nutrient per ounce (28g) Sunflower seeds Sesame seeds Pumpkin seeds Recommended have an added bonus - they are a
daily intake rich source of tryptophan, one of the
Protein 5.8g 5g 6.9g 45-60g essential amino acids that form the
Fat 14.4g 13.9g 12.8g 33g building blocks of protein. Your body
- saturated fat 1.2g 1.9g 2.4g 10g (max) converts tryptophan into serotonin – a
- polyunsaturated fat 6.5g 6.1g 5.9g 6g hormone that helps you feel and sleep
Vitamin E 9.3 mg 0.1mg 0.6g 4mg better. So munch away.
Vitamin K 0g 0g 14.4mcg 1mcg When it comes to pumpkin seed oil,
Thiamine (Vitamin B1) 0.4mg 0.2mg 0.1mg 0.8-1mg
it can be a welcome addition to your
Vitamin B6 0.4mg 0.2mg 0.1mg 1.2-1.4mg
Folic acid 63.6mcg diet as it is rich in antioxidants and
27.2mcg 16.2mcg 200mg
Calcium 21.8mg 273mg 12mg 700mg contains small amounts of the same
Iron 1.5mg 4.1mg 4.2mg 8.7-14.8mg nutrients the seeds contain. Never
Magnesium 91mg 98.3mg 150mg 270-300mg heat the oil as it destroys some of its
Zinc 1.4mg 2.2mg 2.1mg 7-9.5mg goodness — it’s best used in salads
Copper 0.5mg 1.1mg 0.4mg 1.2mg or drizzled over a meal just before
Selenium 14.8mcg 1.6mcg 1.6mcg 60-75mg serving. One teaspoon per portion is
Fibre 2.4g 3.3g 1.1g 30g (min) enough.

a great addition to almost any meal. system and bone maintenance. ROASTED OR NOT?
If you add a spoonful of tahini to Magnesium has a range of important Roasting can degrade the good
a pasta sauce, casserole or a stir-fry, functions in the human body, fats in seeds and potentially create
you’re getting an extra important including nerve and muscle signalling, unhealthy fats if the exposure to high
nutrient dose. Calcium is essential bone metabolism and the functioning heat lasts long enough. Be cautious of
for healthy bones, muscle and nerve of healthy blood vessels. commercially produced roasted seeds
system; iron for blood formation and Pumpkin seeds are also bursting as they are often cooked in cheap,
more; zinc for healthy immune system with antioxidants such as carotenoids, unhealthy fats. There’s no doubt
and bones; whilst copper is a crucial which have health-protecting you’re best off with unroasted ‘raw’*
component in some vital molecules properties. And, just like sesame seeds but if you prefer the roasted
in our bodies and can help reduce seeds, pumpkin seeds contain lignans taste, choose dry roasted or roast
arthritis symptoms. which can help to prevent certain them briefly yourself on a dry pan.
Sesame seeds that haven’t been types of hormone-sensitive cancers.
hulled (shelled) contain a little more And that’s not all. The nutrients *Many nuts and seeds are briefly
calcium but it’s the kind that is less in pumpkin seeds seem to work exposed to a higher temperature
absorbable than that found in the seed especially well together for certain (pasteurised) to destroy potential
itself so the difference is probably health conditions and regular pathogens so are not technically raw
negligible. consumption may help the treatment unless clearly labelled. Fortunately,
Sesame seeds also contain sesamin of prostate and urinary conditions, this process doesn’t destroy the good
and sesamolin – natural compounds such as benign prostate hyperplasia. fats.
that belong to the family of beneficial All nuts and seeds are a great
fibres called lignans. They have source of protein but pumpkin seeds • Find out more at vivahealth.org.uk
anti-inflammatory and antioxidant
properties and have been suggested
to help prevent cancer and protect the
liver through boosting liver enzymes.
Sesame oil is very popular in Asian
dishes and although it should be used
sparingly – just because it’s almost
pure fat – it has a high smoke point,
which makes it good for stir-fry dishes
where oils can burn easily.

PUMPKIN SEEDS
A great source of iron, zinc and
protein, pumpkin seeds also contain
an extra dose of vitamin K and
magnesium. We need vitamin K for
healthy blood clotting, our immune

97
MATCHA COOKIES 2 Put the cashew nut butter, coconut 5 Bake in the oven for 8-10 minutes,
palm sugar and bicarbonate of soda until lightly golden brown. Leave to cool
Makes: 10 into a bowl and mix together until for a few minutes, then place on a wire
combined, then beat in the flax egg to rack to cool and enjoy.
• 270g (1⅛ cup) crunchy cashew form a dough. Add the matcha powder
nut butter and stir well, then stir in the chopped • Image and recipe from Mindful Chef: Eat Well,
Live Better by Myles Hopper & Giles Humphries is
• 100g (½ cup) coconut palm sugar cashew nuts. available now, Century, Hardback, £20.00
• 1 tsp bicarbonate of soda
• 1 flax egg 3 Form the cookie dough into 10 balls Per 100g:

• 1 tbsp matcha powder and place them on a baking tray lined 568 39g 9.2g 28g 0.89g 19g
• 40g (¼ cup) cashew nuts, roughly with baking paper. kcal Fat Saturates Sugars Salt Protein
chopped
4 Flatten the balls with the palm of your
1 Preheat the oven to 180°C (350°F/Gas hand to form a cookie shape (they will
Mark 4). expand a bit when cooking).

98
Somethingsweet

MINI CHOCOLATE CUPCAKES


WITH STRAWBERRY CREAM

The mixture of the intense and


sweet chocolate with the fresh and
acidic strawberries is delicious.

Makes: approx 8

For the cupcakes:


• 8 Medjool dates
• 90g (⅞ cup) Brazil nuts
• 1 tsp coconut oil
• 60g (½ cup) coconut flour (fine)
• 40g (⅓ cup) raw cocoa powder

For the strawberry cream:


• 2 tbsp coconut butter
• 1 banana
• 60g (⅓ cup) strawberries, fresh
or frozen
• 1 tsp beetroot crystals
• 1 tsp psyllium husks
• 1 tbsp agave syrup, if you have a
very sweet tooth

1 For the cupcakes: remove the stones


from the dates and mash them to a soft
paste.

2 Grind the Brazil nuts in a coffee


grinder or food processor. Mix the Brazil
nut flour, coconut oil, coconut flour and
raw cocoa powder with the date paste.
Spoon the chocolate paste into mini-
muffin moulds.

3 For the strawberry cream: blend


coconut butter, banana, strawberries,
beetroot crystals and psyllium husks.
Leave the cream to rest a little while.

4 Spoon it into an icing bag and


decorate your chocolate cupcakes with
the strawberry cream.

Please note: frozen strawberries should


be defrosted and drained before use.

• Recipe and image supplied from Raw Cakes


by Caroline Fibaek. Published by Grub Street
@grub_street

Per 100g:

345 20g 6.3g 19g 0.05g 9.2g

kcal Fat Saturates Sugars Salt Protein

99
ZESPRI® SUNGOLD KIWIFRUIT, 2 Transfer the mixture into a bowl. • 1 small pot of coconut yoghurt
BLUEBERRY AND MANGO • Coconut flakes to decorate
3 Arrange the fruit over the surface
SMOOTHIE BOWL
in whatever pattern you wish and eat 1 Place the Zespri® SunGold kiwifruit in
immediately. a blender and process until smooth.
Preparation time: 5 minutes
Serves: 1
Per serving: 353kcal, 5g fat, 1.5g 2 Place the granola in a glass, spoon
• 200ml (¾ cup) thick vegan yoghurt saturated fat, 29g protein, 6g fibre, 46g over the yoghurt, top with the Zespri®
• 100ml (½ cup) almond milk carbohydrate, 26g sugar, 0.3g salt SunGold kiwifruit and decorate with
• 2 tbsp porridge oats toasted coconut (or chopped dried
• 2 Zespri® SunGold kiwifruit, peeled ZESPRI® SUNGOLD KIWIFRUIT, apricots).
and sliced GRANOLA AND COCONUT
Per serving: 305kcal, 13g fat, 4g
To serve:
BREAKFAST POT saturated fat, 10.5g protein, 6g fibre, 33g
• Blueberries, pomegranate seeds, carbohydrate, 20g sugar, 0.2g salt
toasted coconut flakes, mango, Preparation time: 5 minutes
pumpkin seeds and edible flowers Serves: 1

1 Place the vegan yoghurt, non-dairy • 2 Zespri® SunGold kiwifruit, peeled


and roughly chopped
milk, 1 Zespri® SunGold kiwifruit and
• 30g (½ cup) granola or sugar-free
oats in a blender and blitz for muesli
30 seconds.

100
Somethingsweet

101
102
Somethingsweet

BLUEBERRIES AND CREAM BASIC CASHEW CREAM


CHIA PUDDING
Cashews are so versatile: you can
If you’ve never had chia pudding, make cheese, cream, sour cream, and
you simply have to try it – this is a salad dressing out of them. This basic
perfect example of a whole food cashew cream recipe allows you to go
alternative. You can use non-dairy sweet or savoury (see the variations
milk with what you have to hand – below for sweet and savoury additions).
granola, berries, and more – to make I like to add this to soups, and
it to your liking. Chia pudding is just sometimes I even use it as a frosting.
as easy to make as an overnight oats
recipe; however, unlike the overnight Makes: 2 cups (240 ml)
oats, this can be ready to eat in about Prep time: 5 minutes
half an hour. The richness of the basic
cashew cream pairs very well with the • 210g (1½ cups) raw cashews, soaked
blueberries. in water overnight
• 120ml (½ cup) almond milk
Makes: 4 servings
Prep time: 35 minutes 1 Drain and rinse the cashews and add
them to a high-power blender with the
• 470ml (2 cups) almond milk almond milk. Blend for 3 to 5 minutes.
• 40g (¼ cup) chia seeds Make sure you stop several times to
• 3 tbsp Basic Cashew Cream (see scrape down the sides. You may need
recipe) to add a little more milk to reach your
• 1 tsp ground vanilla beans desired consistency.
• 1 Medjool date, pitted and chopped
• 150g (1 cup) fresh blueberries 2 Keep this cashew cream in the fridge.
I like to store mine in a small mason
1 In a large bowl, mix all the ingredients jar. It should last at least 2 weeks in the
except the blueberries together. Make fridge.
sure you stir very well, because the chia
seeds tend to clump together at the Variations:
bottom of the bowl. Add the blueberries • To make a savoury cashew cream, add
and stir to incorporate. 2 tablespoons apple cider vinegar, 2
tablespoons lemon juice, and a pinch
2 Cover and place in the fridge for at of salt.
least 30 minutes to set.
• To make a sweet cashew cream,
3 If you want to make travel-size add 2 tablespoons maple syrup and 1
portions, put each serving in a 225g (8 teaspoon ground vanilla beans. This
oz) mason jar. Then you can just grab sweet cashew cream can also be put
and go on those busy mornings. in coffee for a luxurious taste. I suggest
adding 1 to 2 teaspoons.
Variations:
• If you don’t like dates, use 2 teaspoons • Recipe from Easy. Whole. Vegan.: 100 Flavor-
Packed, No-Stress Recipes for Busy Families
maple syrup. © Melissa King, 2016. Reprinted by permission of
the publisher, The Experiment. Available wherever
• To add some extra protein, mix in 1 books are sold. theexperimentpublishing.com
tablespoon hemp hearts.
Per 100g:
• Cacao nibs or chocolate chips could
100 6.2g 1.0g 3.3g 0g 4.3g
also be added for a nice crunch. Use
kcal Fat Saturates Sugars Salt Protein
about 1 tablespoon.

103
SUPER-CHOCOLATEY based milk 3 Immediately transfer the mixture to
SNACKING CAKE • 2 tsp white wine vinegar a 20cm (8in) long loaf tin and bake in
• 4 tbsp vegetable oil the centre of the oven for 50 minutes.
This loaf cake certainly deserves • 220ml (1 cup) carbonated mineral Remove and leave to cool on a wire
its name! It contains not only cocoa water rack.
powder, but also chocolate chips, and
two further types of melted chocolate For the icing: 4 To make the icing, chop the dark
poured on top. • 60g (½ cup) vegan dark chocolate chocolate, add it to a heavy-based
• 1 tbsp soya cream, or other plant- saucepan with the cream, and let it melt
Makes: a 20cm (8in) loaf cake based cream over a low heat. Ice the cake with this
Preparation: 30 minutes • 20g (⅛ cup) vegan white chocolate mixture and let it dry. Melt the white
+ 50 minutes cooking time chocolate in a heatproof bowl over a
Special equipment: 1 Preheat the oven to 180°C (350°F/ saucepan of simmering water. Transfer
20cm (8in) long loaf tin Gas Mark 4). Grease the loaf tin with it to a freezer bag, carefully snip off a
margarine and dust with flour. Combine corner and, with swift movements, draw
For the cake: both types of flour, the caster sugar, decorative lines across the cake. Leave
• Vegan margarine, for the tin vanilla sugar or extract, bicarbonate of to set, then slice and pack up to take
• 150g (1½ cups) plain flour, plus soda, and cocoa powder in a bowl with with you.
extra for the tin a balloon whisk.
• 100g (1 cup) white spelt flour • Vegan on the Go by Jérôme Eckmeier and Daniela
• 130g (½ cup) golden caster sugar 2 In a separate bowl, stir together the Lais. DK, 1 June, £12.99. DK.com
Photography: © Brigitte Sporrer/DK Verlag
• 1 tbsp vanilla sugar, or 1½ tsp vanilla soya milk and vinegar, leave to stand for Illustrations: © Sonja Gagel/DK Verlag
extract 10 minutes, then stir in the oil. Add the
• 1½ tsp bicarbonate of soda soya milk mixture to the flour mixture,
• 40g (⅓ cup) cocoa powder then pour in the mineral water, mixing Per 100g:
• 60g (½ cup) vegan dark chocolate, everything swiftly but delicately with a
424 17g 5.3g 33g 0.11g 11g
chopped spoon to create a smooth consistency.
kcal Fat Saturates Sugars Salt Protein
• 4 tbsp soya milk, or other plant- Fold in the chopped chocolate.

104
Somethingsweet

ADUNA MORINGA KEY LIME PIE For the filling: 4 For the filling: blend all ingredients
• 2 tsp Aduna Moringa Powder in a high-powered blender until very
Here is the ultimate dessert to • 225g (1½ cups) cashews (soaked for smooth.
wow your friends and family: key lime 2 hours or overnight)
pie! This recipe is always an instant hit • 1 avocado 5 Pour onto the crust and freeze for
with everyone, and even better is that • Juice of 3 limes 2-3 hours.
it's incredibly healthy. Unlike the usual • 60ml (¼ cup) coconut oil, melted
sugar-filled, highly processed versions • 120g (½ cup) canned coconut cream 6 Remove from freezer 10-15 minutes
you can buy in the shops, this is refined • 115g (⅓ cup) maple syrup or agave before serving.
sugar-free, gluten-free, grain-free and nectar
dairy-free. • Recipe and image supplied by Naturally Sassy.
1 For the crust: blend nuts in a food naturallysassy.co.uk
Serves: 12 processor until fine. Per 100g:

415 33g 13g 17g 0.02g 7.8g


For the crust: 2 Add remaining ingredients and blend
kcal Fat Saturates Sugars Salt Protein
• 270g (2 cups) Brazil nuts, pecans, to form dough.
cashews
• 25g (¼ cup) desiccated coconut 3 Press the crust evenly into a spring-
• 225g (1 cup) Medjool dates form cake tin or 4-6 miniature tart cases.

105
mixing bowl, then set aside.

2 For the wet ingredients, combine the


flaxseed mixture, oil, zucchini, sugar,
lemon zest (if using) and lemon extract
in a large mixing bowl. Add the dry mix
to the wet one and stir well.

3 Oil a springform pan that fits into your


pressure cooker; it will be 8 inches (20
cm) or smaller. Be sure to try to fit the
pan in your pressure cooker on the rack
BEFORE you pour in the batter.

4 Pour in the batter and spread evenly.


Cover with foil. Add the rack to your
pressure cooker and add 350ml (1½
cups) water.

5 If your pan does not fit inside the rack


handles, you will need to fashion some
handles out of aluminium foil to lower
the pan into the cooker. Tear off 2 pieces
of foil about 3 feet (1 m) long, fold each
one lengthwise two times. Lay the foil
handles out on the counter in a plus
sign near your cooker. Place your pan in
the centre, where the 2 pieces cross. Pull
the handles up and carefully lift the pan
into your pressure cooker.

6 Place the lid on with the steam


release handle closed and cook on high
pressure for 35 minutes.

7 Let the pressure release naturally.


Once the pressure indicator goes down,
remove the lid, lift out the pan using the
foil handles and remove the foil that’s
covering the pan. Let cool before icing
COURGETTE (ZUCCHINI) LEMON For the wet ingredients:
or serving.
SPELT SNACK CAKE • 2 tbsp ground flaxseed mixed with
4 tbsp warm water
• 2 tbsp oil (or use applesauce) 8 To make the icing, add all the
In the summer, you have more • 120g (1 cup) shredded courgette ingredients to a mixer fitted with the
courgette (zucchini) than you know (zucchini) about 1 small whisk attachment. Whisk until creamy
what to do with. Here’s a great way to • 100g (½ cup) raw or coconut sugar and combined. Stop to scrape down the
use some of them up and you don’t • 1 tbsp lemon zest (optional) bowl several times.
even have to turn on the oven or get • 1 tsp lemon extract or ½ tsp
the house all heated up. lemon oil
PER SERVING (for the cake):
Makes: 8 servings For the lemon coconut icing: Calories 126.0, protein 2.2 g, total fat
(optional) 5.0g, carbohydrates 22.2g, sodium
For the dry ingredients: • 100g (½ cup) coconut oil 209.7mg, fibre 2.3g
• 150g (1¼ cups) spelt flour (or use • 90g (¾ cup) powdered sugar
whole wheat pastry flour or gluten • 2 tbsp lemon juice PER SERVING (for the icing):
-free baking blend) Calories 174.6, protein 0.0g, total fat
• ¾ tsp baking soda 1 For the dry ingredients, combine the 14.0g, carbohydrates 11.5g, sodium
• ¼ tsp salt flour, baking soda and salt in a small 0.9mg, fibre 0.0g

106
Somethingsweet

a cake pan with a removable bottom


that is 8 inches (20cm) or smaller. Press
the crust mixture evenly across the
bottom of the pan.

4 For the filling, add the tofu, melted


chocolate and stevia to your blender
and blend until silky smooth. You will
need to scrape down the blender and
blend again a few times to get the right
consistency. Add the cocoa powder,
arrowroot powder, maple syrup, vanilla
and salt to the blender mixture and
blend again until smooth. Pour this over
the crust and use an offset spatula to
smooth the top evenly. Cover with foil.

5 Put the steel insert into your Instant


Pot (pressure cooker), add 350ml (1½
cups) water to the bottom and add the
stainless steel steam rack with handles
that came with your Instant Pot. You
will need to fashion some handles out
of aluminum foil to lower the pan full of
cheesecake into the cooker. Tear off two
pieces of foil about 3 feet (1m) long, fold
each one lengthwise two times. Lay the
foil handles out on the counter in a plus
sign near your cooker. Place your pan in
CHOCOLATE TOFU CHEESECAKE • 20 drops vanilla-flavoured stevia the centre, where the two pieces cross.
WITH A HAZELNUT-OAT CRUST • 20g (¼ cup) cocoa powder Pull the handles up and carefully lift the
• 2 tbsp arrowroot powder pan into your Instant Pot.
This is a decadent sweet treat that’s • 1 tbsp maple syrup or agave nectar
actually low in sugar. It’s a thick, New • 1 tsp pure vanilla extract 6 Place the lid on with the steam
York–style cheesecake with a base of • ¼ tsp salt release handle closed and cook on
silken tofu. It’s sweetened with stevia, high pressure for 20 minutes. Let the
but it does have a tiny bit of maple 1 For the crust, preheat your oven to pressure release naturally. Once the
syrup to round out the mouthfeel. 180°C (350°F/Gas Mark 4). Place the pressure indicator goes down, remove
hazelnuts on a baking tray and toast for the lid, lift out the pan using the foil
Makes: 8 servings 5 minutes, or until they become fragrant handles and remove the foil that’s
and lightly browned. Let cool, then covering the pan. Once the pan is cool
For the crust: rub the hazelnuts in a lint-free cloth to enough to touch, either place in the
• 115g (1 cup) hazelnuts remove the dark skins. freezer for an hour or in the fridge for
• 90g (1 cup) rolled oats (*make sure at least 4 hours to set. Remove the ring
the oats are labelled gluten-free) 2 Add the hazelnuts, oats, cocoa and serve.
• 20g (¼ cup) cocoa powder powder and salt to your food processor
• ¼ tsp salt and process until finely ground. Add Per Serving: Calories 238.2, protein
• 15 drops vanilla-flavoured stevia the stevia, non-dairy milk and maple 8.8g, total fat 16.7g,
• 3 tbsp unsweetened vanilla syrup and process until it is mixed well. carbohydrates 21.4g,
flavoured non-dairy milk It should be moist enough to stick sodium 228.8mg,
• 1 tbsp maple syrup or agave nectar together; add an additional tablespoon fibre 6.3g
(15ml) non-dairy milk if it won’t hold
For the filling: together. • Recipes and images
from The Ultimate Vegan
• 2 350g (12.3 oz) boxes silken tofu Cookbook for your Instant
• 80g (½ cup) unsweetened dark 3 Oil a 7-inch (17.5cm) springform pan Pot.Photography by Kathy
baking chocolate, melted that fits into your pressure cooker, or use Hester.

107
108
Somethingsweet

RAINBOW ICE-CREAM

Serves: 10

For the chocolate:


• 120g (¾ cup) cashew nuts
• 200ml (⅞ cup) water
• 2 tbsp raw cocoa powder
• 2 tbsp sunflower lecithin
• 1 tbsp psyllium husks
• 3 tbsp agave syrup

For the vanilla:


• 120g (¾ cup) cashew nuts
• 200ml (⅞ cup) water
• 2 tbsp sunflower lecithin
• 1 tbsp psyllium husks
• 3 tbsp agave syrup
• 1 tsp vanilla powder

For the strawberry:


• 120g (¾ cup) cashew nuts
• 120g (⅝ cup) strawberries
• 200ml (⅞ cup) water
• 2 tbsp sunflower lecithin
• 1 tbsp psyllium husks
• 3 tbsp agave syrup
• 2 tsp beetroot crystals (for
extra pink colour)

1 Chocolate: soak the cashew nuts


in water for 30 minutes. Blend with
water, raw cocoa powder, sunflower
lecithin, psyllium husks and agave CANDY CRUNCH ICE LOLLIES 1 Candy cream: soak the nuts in water
syrup. Pour the chocolate mixture into for approx 2 hours. Blend all ingredients
a square tin – for example a bread tin Sweet and rich ice lollies which to a soft mixture and chill in the fridge
but first line the tin with cling film or surprise with their acidic and crisp while you prepare the crunch.
baking paper. The chocolate cream ingredients of crunchy super foods.
should only fill a third of the tin. 2 Crunch: chop the mulberries and goji
Freeze until solid. Serves: 6 berries coarsely. Chop the date, kiwi
and mango into small bits. Mix all the
2 Vanilla: soak the cashew nuts in For the candy cream: ingredients and fold the crunch into the
water for 30 minutes. Blend with • 120g (¾ cup) cashew or macadamia cream. Pour the ice cream in ice lolly
water, sunflower lecithin, psyllium nuts moulds and freeze for approx 4 hours.
husks and agave syrup. Finally mix in • 400ml (1⅔ cup) water
the vanilla powder. Pour the vanilla • 100ml (½ cup) agave or coconut • Recipes and images supplied from Raw Snacks
cream over the chocolate ice cream syrup by Caroline Fibaek. Published by Grub Street
@grub_street
and freeze. • 1 tbsp lecithin granules
• 2 tbsp lucuma powder
3 Strawberry: soak the cashew nuts
in water for 30 minutes. Blend with For the crunch:
strawberries, water, sunflower lecithin, • 3 tbsp mulberries
psyllium husks, agave syrup and • 1 tbsp goji berries
beetroot crystals. Pour the strawberry • 1 medjool date
cream over the ice cream. Freeze the • 1 kiwi
ice cream for approx 4 hours. • 40g (¼ cup) mango

109
Date
night?

110
Somethingsweet

STICKY DATE BROWNIE 1 Line your cake or brownie tin with 6 Cut the brownie into 4-6 portions
baking paper.
Blitz the desiccated and serve with coconut ice-cream and
This raw sticky date brownie is full coconut in a food processer until very butterscotch sauce.
of crunchy walnuts and smothered in a fine, then set aside.

thick butterscotch sauce. The refreshing • Pana Chocolate, The Recipes by Pana Barnounis
(Hardie Grant, £16.99 ) Photography © Armelle
coconut ice-cream provides a little 2 Pulse the dates, water, lucuma Habib
lightness and balance to this sweet and powder and salt in a food processor or
Per100g:
lavish dessert. high-speed blender leaving the mixture
slightly chunky. 475 29g 17g 24g 0.04g 7.3g

Serves: 4–6
 kcal Fat Saturates Sugars Salt Protein


Time: 25 minutes preparation, plus 12 3 Transfer the mixture to a bowl and add
hours dehydrating time the blitzed coconut, along with the nut
Equipment: food processor, 20cm × flour and cacao powder.
20cm (8 in × 8 in) brownie or cake tin,
dehydrator with mesh tray 4 Massage together with your hands
until all ingredients have been
• 50g (½ cup) desiccated coconut incorporated, then fold through the
• 6½ medjool dates, pitted
 chopped nuts.
• 50ml (¼ cup) filtered water

• 1 tbsp lucuma powder 5 Press the mixture into the tin to mould
• Pinch of Himalayan pink salt
 it into shape. Pop the mixture out of the
• 4 tbsp nut flour
 tin and place it on a mesh dehydrator
• 2 tsp cacao powder
 tray. Dehydrate overnight at 40°C
• 25g (¼ cup) activated walnuts, (104°F).

roughly chopped

111
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113
SESAME SEEDS PEANUTS
IDEA 1: Toast your left over sesame seeds. IDEA 1: Whip up a batch of delicious homemade peanut
HOW? Pour left over seeds into a dry frying pan and toast them butter.
until they are nice and brown. Then pour them into a container HOW? Roast 250g peanuts and then blitz them in a food
and sprinkle over all kinds of salads, slaws and stir fry dishes. processor. Purée for approximately 5-8 minutes straight until
the peanuts liquefy. When the peanuts start to turn into a
IDEA 2: Substitute other oils for this homemade sesame variety. paste, sprinkle in some sea salt. Keep blending until they
HOW? Warm 250ml sunflower oil with 60g sesame seeds over become creamy. Taste and add more salt if necessary.
a medium heat until the seeds just start to change colour.
Remove from the heat and allow to cool before pouring into a IDEA 2: Use crushed peanuts as a tasty topping.
glass jar or plastic squeeze bottle. The sesame oil can be stored HOW? Place your left over peanuts in a zip lock bag and use
in the fridge for about one month. a rolling pin to crush them. Use your crushed peanuts on top
of desserts, smoothies and even salads and pasta dishes.
IDEA 3: Make a creamy tahini dressing.
HOW? Preheat oven to 180°C (350°F) and arrange 280g hulled IDEA 3: Drizzle this peanut sauce over crispy, stir-fried tofu.
white sesame seeds on a bare baking tray. Bake for 10 minutes, HOW? Heat 1 tbsp peanut oil in a wok and fry 1 clove garlic,
or until slightly golden brown. Once cooled add to a food 1 small finely chopped onion and 1 small red chilli until
processor and blend until smooth, adding 1-2 tbsp olive oil to onion is soft . Add 1 tbsp brown sugar and stir until
encourage blending. Scoop into a jar or a sealed container and caramelised.Add 1 tsp soy sauce and 2 tbsp of blended
store in the fridge for up to 3 weeks. peanuts (crunchy) and stir through. Add some coconut milk
1 tbsp at a time until you achieve desired consistency.

Loo
se Ends
CARROT CHILLIES
Make the most of your
leftover ingredients with IDEA 1: Pungent, homemade chilli oil.
IDEA 1: Carrots are a great healthy HOW? Heat 2 tbsp vegetable oil in a
addition to smoothies. these recipe ideas
saucepan. Add 2 tsp red chilli flakes and 3
HOW? Chop up carrots and add them to a whole chillies. Cook, stirring, until chillies start
blender with all of the other ingredients. Make to gently sizzle. Add 235ml oil to saucepan. Heat until
sure you chop them up fairly small even if you’re adding oil is warmed through, but not too hot to touch. Remove
them to a Vitamix or another high-powered blender. from heat and allow to cool. Store in an airtight bottle or jar.
Shake occasionally to disperse the chillies.
IDEA 2: Make a zesty soup with ginger.
HOW? Heat 1 tbsp oil in a large saucepan, add 1 chopped red IDEA 2: Use left over chillies to make a chilli jam.
onion and fry until softened but not browned, about 5-6 minutes. HOW? Blitz 60g red chillies with 1kg tomatoes in a food
Add 10 chopped carrots (or as many as you have spare), 900ml processor until smooth. Scoop the mixture into a saucepan
vegetable broth (adjust the volume if you don’t use as many with 125g garlic cloves, 125g ginger, 800g sugar, 30ml red
carrots), and 1 tbsp grated ginger, bring to a boil and reduce heat. wine vinegar, ½ tbsp salt and 2 tbsp vegan Worcestershire
Cook until the carrots are tender. Using a hand blender purée the sauce and slowly bring to a boil, stirring to dissolve the
mixture until smooth, and season with salt and pepper. sugar. Cook for about an hour until the chilli jam has
thickened. Decant into five jam jars.
IDEA 3: Satisfy salty crisp cravings with carrots.
HOW? Preheat oven to 180°C (350°F). Wash and peel the carrots. IDEA 3: Make this tongue tingling sweet garnish with chillies.
Thinly slice the carrots diagonally to make oval-shaped pieces. HOW? Slice red chillies into thin rounds. Add the chillies to
Place the carrots in a bowl and toss with olive oil and sea salt. a saucepan along with 235ml water, 200g sugar and a mix of
Lay the carrots in a single spices and poach for around
layer on a lined baking tray. 20 minutes. Drain the chillies
Bake for 15-20 minutes or and lay them on a baking
until tray. Cook in a low oven 90°C
carrots are dry (190°F) for around an hour, until
and crisp. crisp. Use to garnish sweets and
desserts or enjoy as a
spicy sweet treat.

114