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dojive

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Available Formats

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Vegan B12,

K2, D3 & Iron 27 eential

nutrients

Nutritional support for your plant-based diet to

supplement your vegan, vegetarian or flexitarian lifestyle.
100% active ingredients. Effective, ethical and pure.

Never GMO • Palm oil free • Against animal testing • Ethically made

Available from your Local Health Food Store | @ViridianNutrition @ViridianNutrition

Welcome
Cover image
Recipe and photo by Anthea Cheng, Rainbow
Nourishments ([Link])

sn’t it amazing how far veganism has come in the last

Connect with us
I
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five years? We can now walk into any large Find us at [Link]/
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produce. Enjoy making use of it in
your recipes this month… Website [Link]
Email [Link]@[Link]

V e g a n F ood
The ving Team STAR
& Li BU Y

SO MUCH MORE THAN FOOD

Established in 2015, Vegan Food & Living is an award-winning multi-media
brand which includes a magazine, website and podcast. We are a majority vegan Join us and save!
team, including long-term vegans as well as those transitioning. Supportive, Turn to page 24 to join the
non-judgemental and inclusive, we care passionately about health, animals Vegan Food & Living community.
and the planet. Our aim is to raise awareness about vegan issues and encourage If you subscribe today, you’ll get
as many people as possible to consider a vegan diet and lifestyle. your third issue for free!

3
[Link]
In this 21

issue
Discover the secrets of delicious
and nutritious vegan living
EASTER BRUNCH AND

12 LUNCH RECIPES

RECIPES
Easter treats �� 12
Easter brunch �� 21
Easter lunch �� 26
Easter egg alternatives �� 33
Cooking with kids �� 42
Easy vegan �� 46
Allergy-free cooking �� 63
Raw food feast �� 67
French classics �� 71
Coconut Tree curries �� 75
EASTER TREATS Something for the weekend �� 79
Desserts �� 85

63 67 71

ALLERGY-FREE RAW FOOD FEAST FRENCH CLASSICS

EVERY ISSUE
98
“In the early days,
What’s cooking �� 8
Join Vegan Food & Living Plus ��24
vegan cosmetics were Nutrition in a nutshell �� 56
unheard of. We spent a Behind the scenes:
lot of time trying to Root minerals �� 98
explain it. Now it’s
different.”
4
[Link]
IN THIS ISSUE

42
On the
cover
p96

p12

COOKING WITH KIDS

p56

75 p36
p92

p94 p90 p63,

p67,
COCONUT TREE CURRIES p42

F E AT U R E S
58 60 Vegan Food & Living
Supermarket Awards 2023 �� 36
Nutrition SOS: Spring
clean your diet �� 56
Nutrition notebook:
Chocolate – friend or foe? �� 58
Healthy living: Eating to
CHOCOLATE IMMUNITY support the immune system �� 60
What’s the deal
with whaling? �� 90
90 94 10 ways to make your home
cruelty-free and sustainable�� 92
How to practise
healthy mindfulness�� 94

WHALING MINDFULNESS
36
5
[Link]
INDEX

Recipe finder
Anthem Publishing Ltd,
Suite 6, Piccadilly House,
London Road, Bath BA1 6PL
EDITOR-IN-CHIEF Sally FitzGerald
EASTER TREATS STORECUPBOARD STAPLES [Link]@[Link]
13 Carrot cake muffins 50 Sweet potato chilli
EDITOR Holly Johnson
13 Maple and vanilla Easter cake 51 Chick’n pie
[Link]@[Link]
14 Apple hot cross buns 51 Veggie houmous
SENIOR ART EDITOR Alex Duce
15 Apple and blackberry tart 51 Spanish gazpacho soup
[Link]@[Link]
15 Apple and pomegranate crumble 52 Spiced cauliflower and chickpea
17 Mini Easter bundt cakes with with maple coconut sauce PRODUCTION EDITOR Bob Wade
vegan mini eggs 52 Chickpea and turmeric pancakes with ADVERTISING MANAGER
18 Chocolate chestnut mousse peas and roasted butternut squash Megan Gibbings
18 Rocky road [Link]@[Link]
19 Simnel cake JUST 10 INGREDIENTS SENIOR ADVERTISING EXECUTIVE
53 Tofu burgers Amy Hodges
[Link]@[Link]
EASTER BRUNCH 53 Leek risotto
22 Blueberry pancakes 54 Vegetable curry MARKETING MANAGER
22 Overnight oats 55 Stir-fried tempeh and vegetables Cara Northcott
[Link]@[Link]
22 French toast 55 Roasted aubergine, spicy nut sauce
23 Smoky harissa beans, gooey DIGITAL EDITOR Rachel Smith
cheese and pesto toastie ALLERGY-FREE [Link]@[Link]
23 Spiced waffles 64 Garlic and herb potato tacos DIGITAL EXECUTIVE Molly Pickering
23 Mango coconut and chia 65 Creamy mac and cheese DIGITAL ASSISTANT Helen Greaves
seed pudding 65 Red velvet mini cupcakes cream LICENSING Regina Erak
cheese frosting [Link]@[Link]
EASTER LUNCH CREATIVE DIRECTOR Jenny Cook
27 Five layer pie RAW FOOD FEAST MD Simon Lewis
28 Seitan roast with fondant potatoes 68 Beet burgers
CEO Jon Bickley
and lemon thyme gravy 69 Pineapple coconut curry
29 Braised red cabbage and Jazz 69 Za’atar flatbread PRINT
apple with sausage and mash William Gibbons & Sons Ltd
Tel +44 (0) 1902 730011
29 Leek and butter bean soup with FRENCH CLASSICS
rosemary croutons 72 Mushroom bourguignon DISTRIBUTION
30 No-Beef bourguignon 72 Beet tartare Marketforce (UK) Ltd
3rd Floor, 161 Marsh Wall,
30 Pomegranate slaw 73 Crème brûlée
London, E14 9AP
30 Stuffed, roasted butternut squash mfcommunications@[Link]
31 Creamy lentil and vegetable bake COCONUT TREE CURRIES
SUBSCRIPTION ENQUIRIES
31 Mini cheese tarts with sprout and 76 Cashew nut curry
[Link]
walnut slaw 76 Parippu dhal UK: 0844 856 0642
77 Fat sister (pumpkin curry) International: +44 (0)1371 853 609
EASTER EGG ALTERNATIVES Email: veganfoodandliving@[Link]
34 Chocolate-covered malteasy balls FOR THE WEEKEND Calls to 0844 numbers cost 7 pence per minute
34 White chocolate caramels 80 Caramelised shallot and wild plus your phone company’s access charge.
35 Noblerone mushroom pizza
80 Sheet pan gnocchi alla Norma
COOKING WITH KIDS 81 Chipotle BBQ mushroom tacos
43 Rainbow pitta pizzas with charred corn salsa All content copyright Anthem Publishing Ltd,
2023, all rights reserved. While we make
44 Cheeky chickpea nuggets 82 Courgette fritters
every effort to ensure that the factual
44 Cheesy courgette carrot muffins 83 Mango cauliflower curry content of Vegan Food & Living is correct we
cannot take any responsibility nor be held
UNDER 30 MINUTES DESSERTS accountable for any factual errors printed.
47 Tomato and sausage casserole 86 Peaches and lemon cream tart No part of this publication may be reproduced,
47 Buffalo cauliflower tacos 87 Happy apple cake stored in a retrieval system or resold without
the prior consent of Anthem Publishing Ltd.
48 Sheet pan pizza 87 Nutty biscotti bread
Anthem Publishing recognises all
48 Ginger lime tempeh 88 High-fibre sticky toffee cookies copyrights contained within this issue.
49 Lemon and basil tofu 88 Three ingredient brownies Where possible we acknowledge the copyright
holder. Vegan Food & Living is a trade
mark owned by Anthem Publishing.
Competition rules By entering a competition you are bound by these rules. Late entries will be disqualified.
Only one entry per person will be accepted. The company reserves the right to substitute any prize with cash, or
a prize of comparable value. Competitions are open to UK residents only, except employees of Anthem Publishing
and any party involved in the competition or their households. By entering a competition you give permission to
use personal information in connection with the competition,for promotional purposes.

6
[Link]
Registered Charity No. 279228 (England & Wales) and SC049495 (Scotland).
What’s
cooking
Keep up to date with all the latest
happenings in the vegan community
Plant-based chef, nutrition coach
and head trainer for ProVeg UK,
Lisa Marley, shares her tips for healthy
eating and sustainable cooking

I’m really pleased to be demonstrating vegan

recipes alongside Henry and Ian from BOSH! at
the Fully Charged Show this month. The show is held
over three days, from 28-30th April at Farnborough’s
International Exhibition and Conference Centre and
you can find me in the Zero Carbon Kitchen. I have 10
tickets to give away to Vegan Food & Living readers –
DM me via my Instagram page @lisamarleychef, and
the first five people will each get two tickets for the
show. See you there!
I’m loving the brighter weather and have been

Celebrating the
cycling on the North Downs Way Riders Route. It’s
an area of outstanding beauty and I’d recommend a
visit. Fresh air, a bit of exercise and lovely pubs… bliss!

vegan movement I’m also enjoying Nancy Birthwhistle’s new book The
Green Gardening Handbook. It’s all about growing,
eating and enjoying. It has some great tips and ideas.

D
id you know that it’s been ethical stance without the fear of April is the season of rhubarb and it’s such a
30 years since veganism negative repercussions. versatile food. In a crumble, chutney, with custard
was recognised in law? The Vegan Society’s International or in a cake, rhubarb is a winner. It’s also rich in
The Vegan Society was Rights Network, set up in 2012, can antioxidants and has antibacterial and anti-inflammatory
very pleased to announce that 10th assist anyone experiencing any kind properties. For me, it’s a superfood! Also in season
February 2023 marked 30 years of discrimination. Contact them at right now is asparagus. Packed with nutrients and
since veganism was explicitly knowyourrights@[Link]. absolutely delicious, make sure you pick some up
recognised as qualifying for Having legal rights means when it’s at its best.
legal protection. Legal that vegans are able to And finally, ProVeg UK is proud to announce
recognition for live more closely George Monbiot as a School Plates ambassador.
vegans is rooted in
“In 2020, aligned with their You may have heard our programme director,
the Universal veganism was also values; it helps to Colette Fox, on BBC Radio 4’s Inside
Declaration of incorporated into the strengthen the Science programme with Henry
Human rights 2010 Equality Act, policies and Dimbleby recently. You can listen
back via catch-up. They were
under Article 18 meaning vegans can practices that
discussing the importance of
– the human support the
right to freedom
challenge situations widespread healthy school meals. Talking
of thought, that compromise their transition to of radio, you can also catch
conscience and ethical stance.” veganism, and me every Sunday at 2.10pm
religion. This right is challenges people’s on BBC Radio Kent, talking
in turn given legal effect attitudes towards about all things food…
in different countries other animals.
through international human rights The Vegan Society wouldn’t be
treaties, including Article 9 of the where it is today without the support
European Convention on Human of its members. Join today to help it
Rights, which is applicable in the UK. continue its work protecting vegans’
In 2020, veganism was also rights and, in turn, our animal
incorporated into the 2010 Equality friends. Find out more at
Act, meaning vegans can challenge [Link]/get-involved/
situations that compromise their international-rights-network

8
[Link]
NEWS

GO O E Y, MELT Y
GO O DNE SS
Sheese has launched a brand

A VERY H!PPY EASTER new flavour of its deliciously

gooey Melting Sheesy Bakes.

O
at milk chocolate brand H!P 41% single-origin Colombian cocoa, are vegan The new Jalapeno and Chilli
(Happiness !n Plants) has launched friendly, ethically sourced and wrapped in flavour comes in a sealed
a new range of tasty treats this plastic-free packaging. Find them online at ceramic ramekin and is great for
Easter, including a Cookies No [Link], as well as at Holland & dipping or toppings. You can
Cream egg (£10), a Salty Pretzel egg (£10) and Barrett, Ocado, Sainsbury’s, Selfridges, Whole find it in Morrisons (£3.75 for
Bunny Bites (£3.50). The eggs are made with Foods and independent retailers nationwide. 150ml). [Link]

BEHIND THE
S C E N E S AT
Welcome to Rachel Stone’s column. Each month she
gives us the low-down on the latest news and campaigns
from Viva!, one of the UK’s leading vegan charities.
Easter treats trimmings, so you can ensure child a story about animals. Take to the streets!
If you’re celebrating Easter it’s the best Easter ever. Visit However, things take a dark Viva! supporters in more than
this year, make sure to check [Link]. turn when the father explains 40 towns and cities in the UK
out Vegan Recipe Club for the that these animals are sadly protested at local Costa Coffee
best recipes. From chocolate You can save wildlife endangered, due to humanity’s shops on 28th February and
Easter nests and hot cross Viva! has worked with appetite for meat, dairy, fish 11th March to take a stand
buns to a showstopping Easter the award-winning video and eggs. The film highlights against the dairy industry. The
rainbow cake, we’ve got production company how land is destroyed to make days of action were a response
delicacies to satisfy even those Skylark Media to create a room for farmed animals and to Viva!’s investigation revealing
with a notoriously sweet tooth. breathtaking new animation, the crops used to feed them. shocking conditions and animal
If you’re opting for an Easter entitled How YOU can save In the process of destroying abuse at Home Farm; a dairy
roast dinner, there’s an wildlife. The short animation the land, many other animals farm in Kent supplying milk to
abundance of recipes for shows a father reading his lose their habitat, leading Freshways, who sell to Costa
to the population decrease Coffee. It was amazing to see the
of many species – and vegan community out in full
possibly their extinction. force to educate the public
But all is not lost, the narrator about abhorrent cruelty in the
explains, reminding his dairy industry. Huge thanks to
child that we can still save everyone who took part!
wildlife by going vegan
now. The tone of the film is
light-hearted enough to be Don’t forget to look out for
suitable for children, while Viva!’s articles in Vegan Food
still retaining its hard & Living each month.
message: we are killing our

c h e l S to ne ,
wildlife, and without it we
R a
Viva!
cannot survive. Watch the
animation at [Link]/
save-wildlife.

9
[Link]
NEWS

A PLANT-BASED
VIEW FROM
HOT CROSS TREATS PARLIAMENT
Possibly the most delicious thing we’ve ever eaten, it’s Plant-based Food Alliance UK’s Marisa Heath
easy to see why Crosstown doughnuts were voted Best reports on government policy changes
Vegan Doughnuts by PETA in 2018. If you want to see
what all the fuss is about, their limited edition vegan Hot We have had a small policy products. The FDA has never
Cross Bun Doughnut (pictured above, looking utterly victory in the US, where the Food required any particular nutrient
droolworthy) is returning this Easter. Filled with creamy and Drink Administration (FDA) content for cow’s milk that differ
cinnamon custard and topped with Seville orange glaze, have decided that plant-based in nutrition, such as unfortified
they’re available individually from Crosstown London, milk can be called milk and not skimmed milk. It also does not
Cambridge, Oxford and Brighton stores (£4.75 each) mylk or m*ilk or any other play ask that cow’s milk products
and in Easter boxes for store collection and delivery on the word, but actually just set out where they may differ
across England, Wales and lowland Scotland between ‘milk’. Finally a nation, and a very nutritionally to a plant-based
20th March and 11th April 2023. big one in this case, has seen alternative. Additionally, key
some sense and is going to stop nutrients are already included on
messing with names. Meanwhile, the Nutrition Facts panel.
our position remains unclear Cow’s milk emits more than
in the UK with the ongoing three times the amount of GHG
threat of enforcement against than major plant-based milks
dairy alternatives that use dairy and uses 10 times as much land.
designations. There is, however, If our governments across the
a small sting in the tail of the US world are going to meet their
decision, in that it comes with climate goals they need to be
guidance stating that if plant- clear about the use of names
based companies use the word and come up with a modern,
milk, they should clearly make ’fit for the future‘ food system
a direct nutritional comparison set of rules, and they need to
between plant-based milk push ahead with mandatory
and cow’s milk. The guidance eco-labelling. This will tell
is premised on the idea that consumers exactly what impact
consumers are confused by their food choice has on the
plant-based milks’ nutrition. planet and could really help
Once again we have an tackle climate change. The
unlevel playing field for plant- meat industry would probably
based products. Governments see this as creating an unlevel

Bottomless vegan sushi seem to always avoid ensuring

that plant-based has the
playing field for them, but it
would certainly create a more

I
f this sounds like your heaven, then same opportunities to reach level playing field for the
you need to book a train to London to consumers as animal-based environment, that’s for sure.
try out the amazing creations at 123V
([Link]). Opened last year by
award-winning Michelin star chef Alexis Gauthier, M A R I S A H E AT H
Marisa is the CEO of the Plant-based Food Alliance UK
the casual dining restaurant is situated in Fenwick
([Link]), which works to drive
of Bond Street department store. As well as £30 public policy in favour of plant-based diets. Marisa has
all-you-can-eat vegan sushi Monday-Saturday from more than 15 years of experience working on animal
4pm, you can also tuck into chickpea fries, Korean welfare, food and environmental issues, which has led to
fried ‘chicken’ burgers, ‘ham’ and pineapple pizza legislative change as well as hands-on experience in
and bao buns. Keep an eye out for our interview with reforestation and farming projects.
Alexis, coming soon on the Simply Vegan podcast.

10
[Link]
r t i n g
p p o s s
su a c r o
e a lt h s e !
h n i v e r
th e u

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Wellkid Marvel gummies are
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are ready to take on the universe. Multi-vits Vitamin D Omega-3
Available from , Holland & Barrett,
FROM UK’s
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*ToNielsen GB ScanTrack Total Coverage Value and Unit Retail Sales 52 w/e 8 October 2022.
verify contact Vitabiotics Ltd, 1 Apsley Way, London, NW2 7HF. All Wellkid Marvel gummies
include Vitamin D which contributes to children’s normal immune system function.
Easter
treats
Tuck into some of these sweet
cakes, tarts and puddings and
spend your Easter weekend
enjoying delicious food

12
[Link]
Carrot
cake muffins
By Niki Webster from Rebel Recipes
([Link])
Makes 12 | Prep 10 mins | Cook 25 mins

FOR THE DRY MIX

150g (1⅕ cups) self-raising flour
80g (¾ cup) ground almonds
2 tsp baking powder
1 tsp ground cinnamon
1 tsp ground ginger
150g (¾ cup) light brown sugar
FOR THE WET MIX
1 tsp vanilla extract
200ml (scant 1 cup) plant-based milk
75ml (⅓ cup) vegetable oil
1 tsp apple cider vinegar
175g (1½ cups) carrots,
shredded Maple and vanilla Easter cake
60g (½ cup) mixed dried fruit By WhiskMeFree for Maple from Canada UK ([Link])
70g (½ cup) walnut pieces Serves 10 | Prep 30 mins plus chilling | Cook 45-60 mins

1 Preheat the oven to 180°C/Gas Mark 4.

FOR THE CAKE 8 Add the milk and maple syrup and
2 Line a muffin tray with 12 cases. 310ml (1¼ cups) plant-based milk beat for 2 minutes until pale and fluffy.
3 Mix the dry ingredients together in a 1 tbsp apple cider vinegar
large bowl. olive oil TO ASSEMBLE THE CAKE
4 Mix the plant-based milk, vanilla, 290g (1½ cups) maple sugar 9 If your sponges are not level, level the
vegetable oil and cider vinegar in a 1 tsp xanthan gum tops of the cakes first before layering
jug, then pour into the dry mix. Stir 1½ tsp baking powder to prevent your cake being lopsided.
until smooth. 1 tsp bicarbonate of (baking) soda You can use a special cake leveller for
5 Add the grated carrots, dried fruit and 360g (2⅔ cups) gluten-free flour this or just a serrated knife.
walnut pieces and mix well. 3 tbsp golden maple syrup 10 Once the cakes are levelled we start
FOR THE VEGAN BUTTERCREAM with a crumb coat. This is when we
6 Divide the mixture equally between the
200g (scant 1 cup) vegan butter cover the cake in buttercream just to
12 muffin cases and then bake in the
oven for 25 minutes. 400g (3 cups) maple icing sugar seal any gaps and lock in all the
1 tbsp maple syrup crumbs to prevent them being
7 Insert a skewer to test the middle of the
3 tbsp plant-based milk scattered across the cake.
cupcakes come out clean. Leave to cool.
FOR THE DECORATION 11 To begin, first spread a generous
vegan white chocolate mini eggs amount of the buttercream on top of
the first cake layer, then top with the
TO MAKE THE CAKE
second cake layer face down. Spread
1 Preheat the oven to 180°C/Gas Mark 4 the buttercream across the top and
and grease and line your cake tins with sides of the cake, making sure it’s
greaseproof paper. Set aside while you completely covered.
make the batter.
12 Place the cake in the refrigerator for
2 Start by combining the plant-based 30-60 minutes until set – it will be ‘set’
milk and vinegar together to make your when you touch the buttercream and
‘buttermilk’. Let the mixture stand for no buttercream sticks to your finger.
5-10 minutes.
“Perfect soft 3 In a separate bowl, mix together the
13 It is now time for our final coat. This is
covering the entire cake in a second
and fruity carrot flour, xanthan gum, baking powder, layer of the buttercream.
bicarbonate of soda and sugar. Make
cake muffins have a sure there are no lumps.
14 Once the cake is covered, go around
the cake with an offset spatula or
lovely balance, with 4 Add the oil into the buttermilk and spoon and create little swirls and
pour into the dry ingredients.
carrots, mixed fruit, 5 Once combined, pour in the maple
rustic flicks in the buttercream.
15 Finally, decorate with white chocolate
ground almonds syrup and whisk into the batter. mini eggs across the top of the cake to
and crunchy 6 Evenly distribute the batter into the create a border. Perfect.
cake tins and bake for 40-60 minutes. 16 It’s now time to show off this
walnuts.” The sponge should be golden in masterpiece to your guests and
colour and springy to the touch. enjoy this Easter with your friends
and family.
TO MAKE THE BUTTERCREAM
NUTRITIONAL INFO 7 As the cake cools make the vegan NUTRITIONAL INFO
Calories (per serving) 245 | Total fat 12.9g buttercream. Cream the vegan butter Calories (per serving) 567 | Total fat 16.5g
Saturates 1.6g | Salt 0.06g | Sugar 14.6g until pale, then add the icing sugar and Saturates 5.8g | Salt 0.83g | Sugar 71.6g
Carbohydrates 30.2g | Protein 4.5g beat together for 3-5 minutes. Carbohydrates 104.5g | Protein 2.4g

13
[Link]
Easter TR E ATS

“This classic
Easter treat is
perfect served warm,
spread with vegan
butter and with a
refreshing cuppa
alongside.”

Apple hot cross buns

ByJAZZ™Apple([Link]/uk)
Makes 9|Prep30 mins plus proving |Cook 20 mins

FOR THE BUNS 1 Inlargebowl,mixtheflours,salt,instant 8 Coveragainwithclingfilmorateatoweland

250g (1¾ cups) strong bread flour driedyeast,castersugar,raisins,chopped placethetrayonawarmspottoletitrisefor
250g (2 cups) white flour apple,cinnamon,applepuréeandorangezest. another30minutes.
7g sachet of instant dried yeast 2 Addinthelukewarmwater,almondmilkand 9 Preheattheovento200°C/GasMark6.
50g (¼ cup) caster sugar stireverythingwithawoodenspoon. 10 Tomakethe'hotcross'mixture,simplymixthe
50g (⅓ cup) raisins
3 Whenthemixturestartstosticktogether,tipthe flourwiththewateruntilyouhaveanicing
1 JAZZ™ Apple, chopped into
small pieces
doughontoaflourdustedsurfaceandstart sugarkindofconsistency.Usingapipingbag
50g (scant ¼ cup) JAZZ™ apple
kneadingitwithyourhands. oraziplockbag,pipecrossesonthebuns.
purée – make your own by slowly 4 Kneadthemixturebystretchingoutandpulling 11 Placethebunsintheovenandbakefor
cooking down JAZZ apples over a itbackinforabout10minutes.Makearound 20minutesuntilthebunsaregolden.
low heat and then blending
ballbytuckingthecornersunderneath. 12 Removethebunsfromtheovenand,
finely grated zest of 1 orange
1 tsp cinnamon
5 Placethedoughbackintothebowlandcoverit whiletheyarestillhot,brushthem
withsomeclingfilm.Placeitintoawarmspot withtheapricotglaze.
125ml (2 cups) almond milk
andletitrisefor2hoursoruntilthedough 13 Placethemonarackto
125ml (2 cups) lukewarm water
doublesinsize. cool,andenjoy!
FOR THE ‘HOT CROSS'
5 tbsp white flour 6 Tipthedoughontoadustedsurface.Pushthe
60ml (¼ cup) water airoutwithyourfingersanddivideitintonine
FOR THE GLAZE balls.Rotatetheballsintoyourhandsandtuck
1 tbsp apricot jam theendsunderneathsoyoushouldbeleftwith
afairlysmoothball. NUTRITIONAL INFO
Calories (per serving) 268|Total fat 1g
7 Laythedoughballsontoabakingtraycovered Saturates 0.1g|Salt 0.03g|Sugar 12.7g
withbakingpapersotheyjusttoucheachother. Carbohydrates 58.4g|Protein 7.2g

14
[Link]
Apple and
pomegranate
crumble
By Poppin Poms ([Link])
Serves 4 | Prep 10 mins | Cook 35 mins

2 large Bramley apples

3 eating apples, such as Braeburn or Cox
50g (¼ cup) soft brown sugar
½ tsp ground cinnamon
80g (½ cup) pomegranate seeds
50g (½ cup) whole oats
25g (¼ cup) ground almonds
100g (¾ cup) plain (all-purpose) flour
80g (⅓ cup) vegan butter
30g (2½ tbsp) demerara sugar

Apple and blackberry tart 1 Preheat the oven to 180°C/Gas Mark 4.

Peel and core the apples and chop them
By Yuhan Zhao for JAZZ™ Apple ([Link]/uk)
into rough bite-size pieces, about 3cm
Serves 8 | Prep 15 mins | Cook 1 hr-1 hr 15 mins
(1¼in) cubes.
FOR THE SHORTCRUST PASTRY flour, cut the pastry in half and, using 2 Place the apples, brown sugar and
220g (1¾ cups) plain (all-purpose) flour a floured rolling pin, roll one of the cinnamon in a saucepan with 2 tbsp
100g (⅖ cup) vegan butter pieces out until it’s just under 1cm (½in) of water and gently cook the apples
3-4 tbsp water thick. (Rolling the dough between two for just 6-8 minutes. Stir through the
FOR THE FILLING layers of greaseproof paper will also pomegranates and tip the mixture into
4 JAZZ™ Apples, cored, peeled stop it sticking to your rolling pin.) Butter an ovenproof dish.
and cut into chunks a shallow 20cm (8in) pie dish and line 3 Place the oats, almonds and flour in a
70g (⅓ cup) caster sugar with the pastry, trimming off any excess bowl and add the vegan butter cubes.
80g (½ cup) blackberries round the edges using a sharp knife. Rub the butter into the flour to create
½ tsp ground cinnamon
5 Spoon the cooled apples and rough breadcrumbs and then stir
2 tbsp water
blackberries into the lined pie dish so through the sugar.
that you have a mound in the middle. 4 Sprinkle the crumble mixture over the
1 To make the pastry, sift plain flour into a
Spoon over the juice in the pan. Roll apples to completely cover and place
large bowl, add the diced vegan butter
out the second piece of pastry and lay in the oven for 20-25 minutes until
and rub in with your fingertips until the
it over the top of the pie. Trim the edges the topping is golden and crunchy
mixture resembles fine breadcrumbs.
as before and crimp them together with and the apples are bubbling. Serve with
Add 3-4 tbsp cold water and mix to a
your fingers. Cut a cross in the middle vegan ice cream, custard or cream.
firm dough. Knead the dough briefly
and gently. of the top and decorate the pie with the
remaining pastry, if you like. Brush the
2 Wrap the dough in clingfilm and chill top of the pie with the plant-based milk. NUTRITIONAL INFO
while preparing the filling. Calories (per serving) 535 | Total fat 20.9g
6 Place the pie on a baking tray and bake
3 For the filling, put the apples in a in the oven for 50-60 minutes until
Saturates 10.6g | Salt 0.3g | Sugar 47.9g
saucepan, add the sugar, cinnamon Carbohydrates 84.9g | Protein 7.2g
golden brown and crisp.
and 2 tbsp of the water and cook over a
medium-low heat for 12-15 minutes with 7 To serve, slice the pie into portions and
a lid on, stirring occasionally. Add the serve with ice cream.
blackberries, stir gently and cook for
another 3-4 minutes with the lid off. Set
NUTRITIONAL INFO
aside to cool.
Calories (per serving) 267 | Total fat 10.1g
4 Meanwhile, remove the pastry from Saturates 3.6g | Salt 0.27g | Sugar 17.3g
the fridge. Dust the work surface with Carbohydrates 41.8g | Protein 3g

15
[Link]
Easter TR E ATS

“You can find

vegan mini eggs
online or at Holland
& Barrett – look
for brands like
Doisy & Dam and
Moo Free.”

16
[Link]
Mini Easter bundt cakes
By Anthea Cheng from Rainbow Nourishments ([Link])
Makes 12 mini bundts | Prep 20 mins | Cook 20 mins

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

190g (1½ cups) plain 2 Grease and flour a mini bundt tray. I used
(all-purpose) flour
a 12-cavity mini bundt tray, where each
150g (¾ cup) sugar
cup was 7cm (3in). If your bundt tray is
2 tsp baking powder
larger, you’ll get fewer bundt cakes.
a pinch of any salt
190g (¾ cup) 3 Add all the dry ingredients to a large
dairy-free milk mixing bowl and mix until combined. Add
95g (⅓ cup) extra-virgin all the wet ingredients to the bowl and mix
olive oil until just combined.
60g (¼ cup) lemon juice 4 Use a spoon or ice cream scoop to
(about 2-3 lemons – for
extra flavour, include the
divide the batter in the bundt tray. Each
zest too) cavity should be around two-thirds full.
1 tsp vanilla extract 5 Bake the bundt cakes for 20-25 minutes
FOR THE ICING AND or until you can insert a skewer in a bundt
DECORATIONS and there’s no wet batter (a few crumbs
150g (1½ cups) icing are fine).
sugar, or as needed
6 Allow the bundt cakes to cool in the pan
2-3 tbsp lemon juice, or
as needed for 10 minutes, then carefully invert them
2 tbsp vegan butter, on a cooling rack.
softened (optional) 7 To decorate, add the icing sugar, lemon
1-2 drops of vegan blue juice and butter to a bowl and mix until
or pink food colouring, very thick, but pourable. Add more lemon
or as needed
juice to thin the icing or more sugar to
mini vegan Easter eggs
thicken the icing.
8 Gradually add food colouring and mix.
Start with less colouring and add more
to colour. The amount you’ll need will
depend on the type and brand of your
particular colouring.
9 When the bundt cakes are completely
cool, drizzle the icing on top. Top with
mini Easter eggs. .

NUTRITIONAL INFO
Calories (per serving) 245 | Total fat 9.6g
Saturates 1.8g | Salt 0.1g | Sugar 26.8g
Carbohydrates 39.6g | Protein 1.9g

17
[Link]
Easter TR E ATS

Chocolate chestnut mousse Rocky road

By Merchant Gourmet ([Link]) By Miele ([Link])
Serves 8 | Prep 10 mins plus chilling | Cook 15 mins Serves 4 | Prep 10 mins plus chilling | Cook 5 mins

180g pouch (1¼ cups) 1 Put the chestnuts, milk, sugar and salt 50g (scant ¼ cup) 1 Place the coconut oil, dark chocolate

of Merchant Gourmet coconut oil and golden syrup into a solid steam
in a saucepan and bring the mixture to
Whole Chestnuts 250g (1⅔ cups) vegan container and cover. Place in the Miele
a gentle boil. Reduce to a simmer and dark chocolate
250ml (1 cup) Steam Oven and heat at 100°C/210°F
plant-based milk cook for 15 minutes, or until roughly a 100g (⅓ cup) golden syrup
quarter of the milk has evaporated and for 5 minutes or until melted. Mix well.
50g (¼ cup) 50g (½ cup) Rich Tea
caster sugar the chestnuts have softened. biscuits, broken in pieces If you don't have a Miele Steam Oven,
a pinch of salt 2 Pour the mixture into a heatproof 100g (2 cups) vegan
heat the chocolate in a bowl over a
200g (1⅓ cups) blender and blitz until completely marshmallows, chopped saucepan of hot water.
70% dark chocolate, into pieces 2 Place all of the remaining ingredients
smooth. Tip in the chopped chocolate
roughly chopped 50g (⅓ cup) glacé cherries into a large bowl and mix.
and blitz again until the chocolate has
350ml (1½ cups) plant- 50g (⅓ cup) dried
based double cream
melted and is fully combined. Decant
apricots, chopped
3 Pour over the chocolate and stir well
plant-based chocolate
the mixture into a bowl and set aside to to coat.
50g (⅓ cup) pistachios
eggs, to decorate cool a little, stirring occasionally to keep 4 Transfer to a greased and lined 20cm
25g (½ cup) coconut chips
it from setting. (8in) square tin and press down well.
3 Whip the vegan double cream using 5 Place in the refrigerator for 4 hours or
an electric whisk until soft peaks form. leave it overnight.
Gently stir a few heaped spoonfuls of
6 Sprinkle the top with icing sugar and
the cream into the chocolate mousse
cut into squares.
mixture to lighten it, then carefully fold
in the remaining cream, retaining the air
in it as much as possible.
4 Pour the mousse into a large serving
dish, or individual pots, then leave in
the refrigerator for at least 2 hours or
overnight to set.
5 Serve with the plant-based chocolate
eggs on top.

NUTRITIONAL INFO
Calories (per serving) 326 | Total fat 21.5g
Saturates 9.1g | Salt 0.14g | Sugar 15.6g
Carbohydrates 26.4g | Protein 4.6g

NUTRITIONAL INFO
Calories (per serving) 802 | Total fat 54.8g
Saturates 33.8g | Salt 0.18g | Sugar 45.8g
Carbohydrates 62.8g | Protein 11g

18
[Link]
Simnel cake 1 Placeallthefruits,zestandjuiceinalarge
bowlandpourovertheGrandMarnier,stir
10 Placeintheovenusingthewirerackon
shelfpositiontwo.Timethecakeforan
ByMiele([Link])
wellandleavetosoakovernight. hour,thenreducetheoventemperature
Serves 11|Prep30 mins plus soaking to120°C/GasMark½andcontinueto
2 Soakthecrushedchiaseedswith12tbspof
Cook 4 hrs
water,leaveforatleast15minutes. bakeforafurther3hoursoruntilthecake
230g (1½ cups) sultanas 3 Whilethechiaseedsaresoaking,using feelsfirmtothetouchandaskewer
230g (1½ cups) raisins halfofthemarzipan,rolloutandcuta insertedinthecentrecomesoutclean.
170g (1 cup) currants 20cm(8in)diskaround5mm(¼in)thick, 11 Allowthecaketocoolinthetin,then
100g (⅔ cup) glacé cherries, rinsed usingthebaseofa20cm(8in)roundcake removewhencold.
and quartered tin.Setasideonsomegreaseproofpaper, 12 Todecorate,warmtheapricotjamina
100g (⅔ cup) dried apricots, quartered readytouselater.Wrapandkeepthe smallsaucepananduseapastrybrushto
50g (½ cup) mixed candied peel, marzipantrimmings. brushthejamontopofthecake.
finely chopped
6 tbsp Grand Marnier 4 Greaseanddoublelinethecaketinwith 13 Usingtheotherhalfofthemarzipan,roll
135g (1 cup) gluten-free plain flour greaseproofpaper.Also,tieadoubleband outcuttinga20cm(8in)diskaround5mm
½ tsp mixed spice
ofbrownpaperroundtheoutsideofthetin. (¼in)thick,usingthebaseofthecaketin.
½ tsp cinnamon 5 SelecttheConventionalfunctiononyour Placethediskontoofthefruitcake,which
115g (1 cup) ground almonds MieleOvenandpreheatto140°C/Gas hasbeenbrushedwithapricotjamtohelp
juice and finely grated zest of 1 orange Mark1. holdthemarzipan.
finely grated zest of ½ lemon 6 Sievetheflour,groundalmondsandspices 14 Crimptheouteredgeofthemarzipanto
250g (1 cup) vegan margarine intoalargebowl,thenseparatelycreamthe createascallopededge.
(such as Pure) margarineandbrownsugaruntillight.Beat 15 Withtheremainingmarzipan,divideinto
250g (1¼ cups) dark brown sugar inthesoakedchiaseedsandblacktreacle. elevenequalballs.Placetheballsina
4 tbsp chia seeds, crushed 7 Graduallyfoldintheflour,spicesand circlearoundthetopofthecake,usinga
12 tbsp water groundalmonds.Foldinthesoakedfruit. smallamountoftheGrandMarinertostick
2 tbsp black treacle Mixwelltocombineanddistributethefruit theballstothecake.
1kg (4 cups) vegan marzipan throughoutthemixture. 16 Usingablowtorch,gentlytoastthe
2 tbsp apricot jam marzipanballsandscallopededges.
8 Spoonhalfofthemixtureintotheprepared
tinandsmoothoffthesurfacewiththeback
ofaspoon.Placeyourdiskofmarzipanon
topofthemixture,followedbytherestof
NUTRITIONAL INFO
thecakemixture. Calories (per serving) 931|Total fat 36.4g
9 Coverthetopofthecakelooselywitha Saturates 4.9g|Salt 0.03g|Sugar 93.3g
doublecircleofgreaseproofpaper. Carbohydrates 139.2g|Protein 14.8--g

19
[Link]
Hosted by
Vegan Food & Living’s
HolLy and MolLy!

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EPISODE
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[Link]/pod [Link]/simplyvegan
Easter
brunch
When you’ve been able to enjoy
a lie-in at the weekend it’s the
perfect time to serve up a SMOKY HARISSA
special treat for brunch BEANS, GOOEY CHEESE AND
PESTO TOASTIE – P23

350ml (1½ cups) Wunda Original 200ml (scant 1 cup) Wunda Original 1 tbsp chickpea (gram) flour
2 tsp apple cider vinegar 60g (⅔cup) rolled oats 4 tbsp plain (all-purpose) flour
150g (1⅕ cups) self-raising flour 1 tbsp agave 1 tsp cinnamon
150g (1⅓ cups) quinoa flour 30g (¼ cup) dried cranberries 200ml (scant 1 cup) Wunda Original
2 tsp baking powder 1 tbsp toasted flaked almonds 1 tsp vanilla extract
60g (scant ⅓ cup) caster sugar 1 tbsp chopped roasted hazelnuts 6 slices of white bread
2 tbsp melted vegan spread or vegetable 1 tbsp sunflower seeds 1 tbsp sunflower oil
oil, plus extra oil for cooking 2 large handfuls of fresh berries 3 tbsp dairy-free yoghurt
200g (1⅓ cups) blueberries 1 blood orange, segmented
maple syrup (optional) 1 Mix the oats with the milk and agave, 10g (1¼ tbsp) pistachios
vegan crème fraîche (optional) place in two jars or plastic 3 tsp agave
pots and cover.
1 Stir the apple cider vinegar into the 2 Chill in the refrigerator until the oats 1 In a large bowl whisk the flours,
milk and leave the mixture to sit for have soaked up all the liquid – cinnamon, milk, caster sugar and
10 minutes. preferably overnight. vanilla extract to make a thin custard.
2 Whisk the flours, baking powder 3 In the morning, stir the soaked oats – 2 Add two slices of the bread to the
and caster sugar together in a bowl. adding in a little more milk if you like, custard mixture and turn them over to
Add the milk mixture and the then top with the fresh berries, seeds make sure they’re fully coated and
melted vegan butter or vegetable and nuts. Dig in. soaked through.
oil to the bowl, and whisk together 3 Heat a large frying pan over a medium
to form a batter. heat. Put 2 tbsp of the oil into the
3 Add the blueberries to the mixture frying pan. Take the bread out of the
and fold in. mixture and shake off any excess, add
4 Heat a large frying pan and add a the bread to the pan and fry them for
little vegetable oil. Drop spoonfuls 2 minutes on each side until golden.
of the pancake mixture into the pan, While they are frying, soak another
cooking until it is turning brown two slices of the bread.
underneath, then flip over to cook 4 Remove the French toast from the pan
the other side. Stack up on plates and set aside. Add another 2 tbsp of
as you cook them. oil to the pan and continue the process
5 Layer up the pancakes, top with with the rest of the ingredients.
vegan crème fraîche and a drizzle 5 Serve each plate with two pieces of
of maple syrup. French toast topped with 2 tbsp of
yoghurt, some blood orange
segments, a sprinkle of pistachios and
a drizzle of 1-2 tsp of agave.

NUTRITIONAL INFO NUTRITIONAL INFO NUTRITIONAL INFO

22
[Link]
Smoky harissa Spiced waffles Mango coconut
beans, gooey cheese Serves
By Emani Corcran
4 | Prep 10 mins | Cook 40 mins
chia seed pudding
and pesto toastie 2 tbsp flaxseeds
By Emani Corcran
Serves 4 | Prep 5 mins plus chilling
By Niki Webster from Rebel Recipes 90ml (6 tbsp) water Cook none
([Link]) 240g (2 cups) wholewheat flour
Serves 2 | Prep 10 mins | Cook 25 mins 1 tbsp baking powder 85g (½ cup) mango,
plus more to serve
a heavy pinch of salt
FOR THE BEANS 100ml (scant 240ml (1 cup) sweetened
½ cup) water 2 tbsp brown sugar coconut milk
2 tbsp olive oil
250g (1⅔ cups) white ½ tsp turmeric 120ml (½ cup) water
1 large red
onion, chopped beans, drained a sprinkle of black pepper 1 tbsp maple syrup
2 garlic cloves, sliced 1 tsp sea salt 2 tsp cinnamon 1 tsp vanilla
1 tbsp smoked paprika black pepper 80g (⅓ cup) apple sauce 81g (½ cup) chia seeds,
1 tsp cumin seeds 4 slices of bread 480ml (2 cups) vegan milk plus more to serve
100g (⅔ cup) cherry a drizzle of olive oil or 1 tbsp vanilla TO SERVE
tomatoes, sliced vegan butter TO SERVE shredded coconut
1 tbsp sun-dried tomato FOR THE FILLINGS fresh fruit
purée (paste) 4 tbsp vegan pesto whipped cream 1 Add the mango, coconut milk, water,
1 tbsp rose harissa paste 4 tbsp grated vegan maple syrup maple syrup and vanilla to a high-speed
cheese/mozzarella blender and purée.
1 In a small bowl, mix the flaxseeds and 2 Add the chia seeds to a medium-size
TO MAKE THE BEANS water. Let the mixture sit for 5 minutes. bowl, pour in the mango purée and
1 Add the oil and onion to a wide bottom 2 To a medium bowl, add the flour, give it a good mix.
pan and fry gently on a low heat for about baking powder, salt, brown sugar, 3 Cover the mixture with a paper towel or
10 minutes until soft and browning. Add turmeric, black pepper and cinnamon. a lid. Refrigerate for 4 hours or allow to
the garlic and spices and fry for another Mix thoroughly until well combined. set overnight.
30 seconds.
3 In another medium bowl, mix the 4 Serve with your favourite toppings –
2 Add the tomatoes, purée and harissa to apple sauce, milk, vanilla and flaxseed I like to top mine with extra mango,
the pan and cook for 5-10 minutes until the mixture until well combined. Slowly coconut shreds and some chia seeds
tomatoes have softened. add the dry ingredients to the wet, for texture.
3 Now add the beans and cook on a low about 240ml (1 cup) at a time, and
heat for 5 minutes. gently mix until well combined.
4 Finally, add the salt and black pepper. 4 Preheat a waffle iron and, if it is not
non-stick, coat it with some oil to keep
TO MAKE THE TOASTIES the waffle mix from sticking.
5 Heat a griddle or frying pan to a medium
5 Pour 180-240ml (¾-1 cup) of the
heat. Add butter to the pan and melt.
waffle mixture into the waffle iron and
6 Layer the pesto on the base of the bread. cook until heated all the way through,
7 Top with beans, then vegan cheese. 8-10 minutes (or when your waffle
8 Place in the pan and cook for 2-3 minutes machine alerts you that the waffle is
until the base has browned a little. ready). Enjoy the spiced waffles with D ISCOVER MORE
fruit, whipped cream and maple syrup. The mango coconut chia seed pudding
9 Carefully flip over the uncooked side so and spiced waffles recipes are taken
that it’s now on the pan. from Blk + Vegan: Full-Flavor, Protein-
10 Cook for a further 2-3 minutes until that Packed Recipes from My Kitchen to Yours
side has browned. by Emani Corcran, photography by
Monika Normand, published by Page
11 Remove from the pan and slice.
Street Publishing. (RRP £18.99.)

NUTRITIONAL INFO NUTRITIONAL INFO NUTRITIONAL INFO

23
[Link]
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Use the camera on your phone to scan this QR code

[Link]/spring
Easter
lunch
Make it special this year
with a hearty roast, comforting
stew or stuffed squash. Easter
never tasted so good!

26
[Link]
Five layer pie
By The Vegetarian Society ([Link])
Serves 8 | Prep 20 mins | Cook 1 hr 35 mins

FOR THE CELERIAC LAYER 1 To make the celeriac layer, fill a medium bottomed tin with vegetable oil or vegan

240g (1½ cups) peeled celeriac, saucepan with water and bring to the boil. butter. Roll out half of the pastry 3mm (⅛in)
cut into small pieces
Add the celeriac and cook it for 8 minutes. thick and use it to line the bottom and sides
30g (⅛ cup) vegan butter
Drain well. of the pie tin. Trim off any excess.
½ tsp salt
½ tsp pepper
2 Add the celeriac with the vegan butter, salt 9 Add the celeriac layer first, followed by an
1½ tsp caraway seeds
and pepper to a food processor. Process even layer of horseradish, then the apple
FOR THE HORSERADISH LAYER
for a few seconds, until it becomes a rough layer, the butternut squash layer and finally
4 tbsp vegan horseradish sauce
purée with some pieces still visible. Add the the spinach layer.
FOR THE APPLE LAYER caraway seeds and set the mixture aside. 10 Roll out the second piece of pastry
2-3 Cox apples, cored and roughly 3 To make the apple layer, preheat the oven to 3mm (⅛in) thick and cover the pie.
chopped into large chunks 190°C/Gas Mark 5. Trim the pie with a knife and use a fork
1 tbsp rapeseed (canola) oil 4 Line an oven tray with non-stick baking to seal the edges. With the trimmings,
FOR THE BUTTERNUT SQUASH LAYER parchment. Add the apple and drizzle over create some decorations inspired by
200g (1⅓ cups) butternut (winter) squash, the rapeseed oil. Toss well and bake in the spring, such as trees and flowers.
peeled and cut into small pieces
oven for 10 minutes. Set aside. 11 Brush with vegan plant-based milk
50g (scant ⅓ cup) cashew nuts, chopped
5 To make the butternut squash layer, fill a and leave it in the refrigerator for at
50g (⅖ cup) walnuts, chopped
medium saucepan with boiling water and least 30 minutes.
60g (⅔ cup) breadcrumbs
2 tbsp chickpea (gram) flour bring to the boil. Add the squash and cook 12 Preheat the oven to 200°C/Gas Mark 6.
½ tsp Marmite, mixed with 2 tbsp water for 10 minutes. Drain well and process in a Remove the pie from the fridge and bake
½ tsp fresh rosemary, chopped food processor, until the squash becomes a in the oven for 45 minutes. Let the pie rest
½ tsp fresh thyme, chopped rough purée. at room temperature for 10 minutes before
FOR THE SPINACH LAYER 6 In a large bowl, add the squash purée along removing it from the tin.
1 tbsp rapeseed (canola) oil with the remaining ingredients and mix well.
200g (6-8 cups) fresh spinach Set aside.
1 garlic clove, crushed 7 To make the spinach layer, in a large
¼ tsp nutmeg saucepan, heat the rapeseed oil and wilt the
finely grated zest of 1 lemon spinach for 5 minutes. Add the garlic and
FOR THE PASTRY nutmeg and cook for 2 minutes. Add the
1 tsp oil or vegan butter, to grease the tin NUTRITIONAL INFO
lemon zest and set aside. Calories (per serving) 457 | Total fat 31g
400g pack of shortcrust pastry
8 To assemble the pie, grease a 15cm (6in) Saturates 8.3g | Salt 1g | Sugar 7g
3 tbsp plant-based milk, to glaze
wide by 7cm (3in) high round loose- Carbohydrates 32g | Protein 9.1g

27
[Link]
Easter LUNCH

Seitan roast
with fondant
potatoes and lemon
thyme gravy
By The Vegetarian Society ([Link])
Serves 4 | Prep 20 mins | Cook 1 hr

FOR THE SEITAN ROAST

200g (1⅓ cups) vital wheat gluten flour,
plus a little extra for dusting
50g (½ cup) chickpea flour
½ tsp dried oregano
½ tsp dried rosemary
4 tbsp nutritional yeast
2 tsp masala spice mix
1 tsp onion powder
½ tsp garlic powder
½ tsp salt
1 tsp garlic purée
2 tbsp tomato purée (paste)
1 tbsp vegan Worcestershire sauce
240ml (1 cup) water
50g (⅓ cup) cooked beetroot,
blended into a smooth liquid
FOR THE LEMON THYME GRAVY
2 tbsp vegetable oil
2 medium onions, roughly chopped
1 Preheat the oven to 160°C/Gas Mark 3. juices through. After as much liquid
2 medium carrots, roughly chopped 2 To make the seitan roast, in a bowl, mix has gone through the sieve as possible,
1 celery stick, roughly chopped together all the dry ingredients. In a discard the vegetables remaining in the
3 garlic cloves separate bowl, mix together all the wet sieve. You can save the spare vegetables
2 tbsp apricot jam ingredients. Once mixed individually, for soup or stew if you like.
1 tbsp yeast extract combine the two together and mix well. 11 Turn the oven up to 200°C/Gas Mark 6.
2 tsp tomato purée (paste) 3 Turn out the mixture onto a lightly dusted 12 To make the fondant potatoes, peel the
1 tbsp cider vinegar work surface. Knead for 5 minutes. potatoes, trim the top and bottom flat and
900ml (3¾ cups) vegetable stock (broth), 4 Roll into a log shape and wrap in muslin then cut in half.
kept hot in a saucepan cloth. Wrap this in foil and place in a 13 In a hot ovenproof pan, heat the
4 large sprigs of lemon thyme deep-sided baking tray with hot water. vegetable oil. Sear both flat sides of
salt and pepper, to taste Cover the baking tray with foil and cook the potato until golden brown, add the
FOR THE FONDANT POTATOES for an hour. butter, thyme and garlic and allow to
2 large baking potatoes cook for 2 minutes.
5 Remove from the oven, allow to cool
1 tbsp vegetable oil
slightly and feel the texture of the seitan. 14 Add the vegetable stock and place in the
30g (⅛ cup) vegan butter
It should feel set and fairly firm. While oven for 25-30 minutes until tender.
a sprig of thyme
the roast is cooking, make the gravy and 15 To cook the side vegetables, place the
1 garlic clove
accompaniments. asparagus and cherry tomatoes on a
250ml (1 cup) vegetable stock (broth)
FOR THE SIDE VEGETABLES
6 To make the gravy, in a large saucepan, baking tray. Drizzle over the olive oil and
300g (2 cups) cherry tomatoes,
fry the onions, carrots and celery until season lightly with salt and pepper. Put in
left on the vine they are well browned. Add the garlic the oven and roast for 10 minutes.
300g (2 cups) asparagus cloves, two sprigs of lemon thyme and 16 Serve the roast with the gravy, potatoes,
1 tbsp vegetable oil cook for another 5 minutes. side vegetables and mint sauce.
salt and pepper, to taste 7 Turn down the heat to a medium simmer.
TO SERVE Add the vinegar, jam, yeast extract and
4 tbsp mint sauce tomato purée and cook for 3 minutes.
8 Turn the heat down to low and add the
flour. Stir in well. Add the vegetable
stock gradually, stirring to dissolve the
flour mix.
9 Bring the mixture to a low simmer and
cook for 20 minutes until thickened.
After 15 minutes, add the two remaining
lemon thyme sprigs. Season with salt and
pepper to taste.
NUTRITIONAL INFO
10 Put a sieve over a clean saucepan and Calories (per serving) 734 | Total fat 16g
pour the gravy into it. Strain the liquid Saturates 5.1g | Salt 4.4g | Sugar 18g
through the sieve, really pressing the Carbohydrates 68g | Protein 28g

28
[Link]
Braised red cabbage
and Jazz apple
By JAZZ™ Apple ([Link]/uk)
Serves 4 | Prep 10 mins | Cook 25 mins

1 JAZZ™ apple, chopped into very

small and thin pieces
½ a head of red cabbage, finely sliced
1 red onion, finely sliced
2 tbsp apple cider vinegar
2 tsp coconut sugar
½ tsp cinnamon
1 tbsp olive oil
salt and pepper, to taste
TO SERVE
your favourite vegan sausages
sweet potato or white potato mash
greens of your choice

1 Add the olive oil to a large pan set on a

medium heat.
2 Once it is hot, add in the chopped
onion, JAZZ apple, salt and pepper.
Cook for 5 minutes until the onion
starts to caramelise. Leek and butter bean soup
3 Add the sliced cabbage, apple cider
vinegar, coconut sugar, cinnamon and
with rosemary croutons
By Joe Woodhouse ([Link]/joe_woodhouse) for British Leeks ([Link])
120ml (½ cup) of water and cook for
20 minutes until the cabbage is soft Serves 6 | Prep 15 mins | Cook 30 mins
and all the water has evaporated. 300g (6-8 cups) sourdough bread, 2 Meanwhile, in a pan that will fit
4 Serve with your favourite vegan cut into 3cm (1¼in) cubes
everything, heat 2 tbsp oil over a
sausages, mashed potato 4 tbsp olive oil
medium heat. Add the onion and
and some greens. 5 stalks of rosemary cook for 5 minutes. Add in the leeks
1 red onion, roughly diced and stir to combine. Cook for a further
6 leeks, whites sliced into 1-2cm (½in) rounds, 2 minutes, then add the stock and
green part shredded
beans, bring to a simmer. Once the
1 litre (4 cups) meat-free stock, or 2 stock cubes
dissolved in 1 litre (4 cups) hot water leeks are tender, check the seasoning
2 tins of butter beans, drained and add salt and vinegar to your taste.
“Red cabbage 1-2 tbsp cider vinegar 3 Remove the croutons from the oven.
The croutons should be crisp and
and apple pair 25g (1 cup) parsley, finely chopped
finely grated lemon zest (optional) browned. Once cool enough to
perfectly together sea salt flakes and black pepper handle, pull the rosemary leaves from
the branches and crumble between
to create a sweet, 1 Set the oven to 220°C/Gas Mark 7. your fingers over the croutons. Mix to
crunchy side dish Place a large oven tray in the oven to combine and place on a serving dish.
heat. Toss the bread in 4 tbsp of oil and 4 Once ready to serve, stir through
that’s perfect for a good pinch of salt in a large mixing the parsley and either portion into
spring.” bowl. Coat the bread well. Remove the
tray from the oven and spread out the
individual bowls or serve the pan at the
table for everyone to get stuck into.
oiled bread evenly. Add the rosemary
to the mixing bowl and cover in any
remaining oil. Return the tray to the oven
NUTRITIONAL INFO for 15 minutes, then give the tray a shake, NUTRITIONAL INFO
Calories (per serving) 103 | Total fat 3.7g rotate 180 degrees in the oven and cook Calories (per serving) 439 | Total fat 11.7g
Saturates 0.5g | Salt 0.17g | Sugar 11.2g for 10 minutes more. Add the rosemary Saturates 2g | Salt 1.84g | Sugar 10.9g
Carbohydrates 18.1g | Protein 1.8g and cook for a final 5 minutes. Carbohydrates 72.1g | Protein 14g

29
[Link]
Easter LUNCH

No-Beef bourguignon Pomegranate slaw Stuffed, roasted

By Dopsu ([Link])
Serves 2 | Prep 10 mins | Cook 20 mins
By Poppin Poms ([Link])
Serves 6 | Prep 15 mins | Cook none
butternut squash
By Maple from Canada UK ([Link])
1 tbsp vegetable oil 1 tbsp tomato purée 2 medium carrots, washed, Serves 8 | Prep 30 mins | Cook 1 hr 30 mins
6 small shallots, peeled 1 vegan beef flavour topped and tailed
and halved stock cube 1 medium beetroot 1 butternut squash 475ml (2 cups)
60g (½ cup) plant-based 200ml (scant 1 cup) 300g (4 cups) red cabbage, 1 tbsp olive oil vegetable stock (broth)
smoked bacon lardons vegan red wine very finely shredded FOR THE STUFFING 170g (1⅓ cups)
150g (½ pack) Dopsu salt and black pepper 300g (4 cups) white cabbage, walnuts, chopped
1 tbsp olive oil
No-Beef pieces, thawed FOR THE CROÛTE very finely shredded 170g (1½ cups)
2 carrots, peeled
100g (1 cup) button 2 red apples, halved, core removed, dried cranberries
2 slices of white bread and chopped
chestnut mushrooms, cut into thin matchsticks ¼ tsp black pepper
3 tbsp olive oil 1 yellow onion, chopped
halved 25g (1 cup) fresh dill, chopped ½ tsp sage, chopped
chopped parsley, 2 garlic cloves, minced
2 garlic cloves, crushed 1 large gherkin/pickled cucumber, ½ tsp salt
to finish 170g (scant 1 cup)
a few sprigs of thyme chopped into small cubes ¼ tsp fresh thyme
wild rice
2 tbsp plain flour 3 tbsp mixed seeds, toasted 130g (½ cup) pure
170g (scant 1 cup)
200g (1¼ cups) pomegranate seeds white rice maple syrup
1 Heat the oil in a large wok or frying pan. lemon juice and zest
Add the shallots and cook over medium 1 tbsp Dijon mustard 1 Preheat the oven to 180°C/Gas Mark 4.
heat until golden. Use a slotted spoon 3 tbsp extra-virgin olive oil 2 Cut the squash in half lengthwise.
to transfer them to a plate. Discard the seeds, then put both halves
2 Add the plant-based lardons to the pan 1 Prepare the coleslaw by shredding on a baking tray, cut side up. Drizzle
and fry until beginning to brown. Add the carrots and beetroot through olive oil on top and rub around to coat.
the No-Beef and continue to stir fry the shredding attachment on a food Bake for 60-75 minutes until the squash
until both are lightly browned. Transfer processor or simply by grating on a is cooked and fork tender.
to the plate with a slotted spoon. coarse grater. Toss together with the red
3 Remove the squash from the oven. Let it
3 Add the mushrooms, garlic and thyme and white cabbage and the apple, then
cool. Scoop out the flesh, leaving a 2.5cm
to the pan and sauté for 2 minutes stir in the dill, gherkin, mixed seeds and
(1in) border all around. Set aside the
until soft. Stir in the flour and cook for pomegranate seeds, mixing well.
scooped out flesh and chop it up.
another minute, stirring well. 2 Whisk together the lemon juice and
4 For the stuffing, in a large pan, heat the
4 Add the purée, stock cube, wine and zest, Dijon mustard and olive oil. Pour
olive oil over medium-high heat. Sauté
200ml (scant 1 cup) water to the pan the mixture over the slaw and mix well.
the carrots, celery, onion and garlic until
and bring to the boil, stirring to make 3 Serve alongside new potatoes and an the veg softens and begins to brown.
a smooth sauce. Stir in the shallots, Easter pie.
5 Add the wild rice, stock and syrup to the
'bacon' and No-Beef, and season. pan, stir, cover and bring to a simmer.
5 Cover and simmer for 10 minutes, then Cook for 10 minutes. Add the white rice,
remove the lid and simmer for a further cover, and cook for 8-10 minutes more
5 minutes until the sauce is thick and until the rice has cooked.
glossy and onions tender. 6 Add the walnuts, cranberries, sage, thyme,
6 While this cooks, make the croûtes. Use salt and pepper. Add the chopped
a shaped cutter (we used hearts) to squash flesh. Stir well to combine.
press two shapes from the bread slices. 7 To stuff the squash, pack as much of the
Heat the olive oil in a frying pan, add stuffing into both halves as you can. Flip
the bread pieces and fry over medium one half on top of the other. Use kitchen
heat, turning until golden on both sides. string to tie the squash together in three
Drain on kitchen paper and set aside. or four places. Lightly brush the top with
7 Serve the bourguignon with the croûte olive oil. Bake for 20-35 minutes. Season
and a scattering of parsley, alongside the top with cracked pepper and a
creamy mash and green beans. sprinkle of chopped sage. Serve hot.

NUTRITIONAL INFO NUTRITIONAL INFO NUTRITIONAL INFO

30
[Link]
Creamy lentil and Mini cheese tarts with
vegetable bake sprout and walnut slaw
By Nisha Vora ([Link]) By Niki Webster from Rebel Recipes ([Link])
Serves 8 | Prep 35 mins | Cook 1 hr 10 mins Makes 6 | Prep 15 mins plus soaking | Cook 1 hr

FOR THE CASHEW 1 Cover the cashews with boiling water and soak FOR THE ONIONS 1 To cook the onions, add the oil and

CREAM for 1 hour. Drain well and rinse. 2 onions, sliced into strips sliced onion to a small pan and fry
112g (1 cup) raw
cashews, soaked for 2 Preheat the oven to 205°C/Gas Mark 6. Line 3 tbsp olive oil slowly on a low heat for 15-20 minutes
1 hour in boiling water two large sheet pans with parchment paper. sea salt until caramelised, then add the salt and
150ml (½ cup plus 3 Cut the cauliflower into florets. Chop the sweet FOR THE CASHEW pepper. Set aside.
CREAM CHEESE
2 tbsp) water potato to roughly the same size as the florets 2 To make the cashew cheese, add all the
2 garlic cloves 150g (1¼ cups) cashews
and the carrots into slightly smaller pieces. soaked for at least 2 hours
ingredients to a food processor or high-
2 tbsp nutritional yeast Toss the veg with the oil and season with salt 3 tbsp nutritional yeast
speed blender and blitz until smooth.
1½ tbsp freshly and pepper. If the veggies seem dry, add a bit 1 tsp white miso
Mix in the caramelised onions.
squeezed lemon juice
more oil. Spread the veggies out in a single 1 tsp sea salt 3 To make the tart, preheat the oven to
½ tsp sea salt, plus
more to taste
layer on the prepared sheet pans. Roast in the ½ tsp smoked 180°C/Gas Mark 4.
freshly ground black
oven until they are browned in some spots and garlic granules 4 Make the flax egg by mixing the ground
pepper, to taste soft, tossing once during cooking, about 1 tbsp apple cider vinegar flaxseed and water in a bowl – set aside
FOR THE ROASTED 25-30 minutes. Reduce the oven to 175°C/ 3 tbsp self-raising flour to thicken.
VEGETABLES Gas Mark 4 (or turn off until serving). ½ tsp baking powder 5 Blitz the walnuts in a food processor to a
1 large head of 4 While the veg roasts, cook the lentils. Heat a 50ml (scant ¼ cup) water chunky crumb.
cauliflower, cut deep sauté pan or Dutch oven over medium FOR THE TART BASE
into florets 6 Add all remaining ingredients and blitz
heat and add the 1½ tbsp olive oil. Add the 2 tbsp ground flaxseed
1 large sweet thoroughly to form a dough. Set aside.
potato, peeled diced onion and cook until lightly browned, 6 tbsp water
5-7 minutes. Add the garlic and cook, stirring 50g (⅔ cup) ground walnuts 7 To compile, grease a 6-hole muffin tin.
6 medium carrots,
peeled frequently, until fragrant, about 2 minutes. 150g (1 cup) plain 8 Roll the dough into a ball and then
2 tbsp olive oil or 5 Deglaze the pan with the stock, then add the (all-purpose) flour divide the dough into six. Roll each out
avocado oil lentils and thyme. Bring to a boil, then reduce 2 tbsp oil into small discs. Transfer the dough
kosher salt and freshly to a rapid simmer. Simmer until most of the 7 tbsp almond milk discs to the muffin tin, press into the
ground black pepper a pinch of sea salt bottom and fold over the sides to make a
liquid is absorbed and the lentils are tender
FOR THE LENTILS FOR THE FILLINGS lip over the edge.
but still al dente, 25-30 minutes. Remove the
1½ tbsp olive oil 1 tsp per tart of caramelised 9 Prick the bottom with a fork, then spoon
thyme and add the tahini, miso and vinegar.
1 large sweet onion marmalade or chutney
Stir well to combine and taste for seasonings. 1 tsp of chutney into the bottom. Now
onion, diced 18 walnut halves
6 While the veg roasts and the lentils cook, spoon in the cheesy onion mix on top.
6 garlic cloves, fresh thyme
minced make the cashew cream. To a high-powered Top with walnuts and fresh thyme and
olive oil
300g (1½ cups) blender or food processor, add the drained bake for 15 minutes.
FOR THE SLAW
French green lentils cashews, water, garlic, nutritional yeast, ½ tsp 10 Remove from the oven to cool a little.
(also known as Puy) 85g (1 cup) white cabbage,
salt, lemon juice and black pepper to taste. sliced finely Brush olive oil over the top.
1 litre (4 cups) Blend until smooth and creamy. If needed,
vegetable stock 50g (½ cup) beansprouts, 11 To make the slaw, add all the ingredients
(broth) or water add 1-2 tbsp more water to blend the cashews. sliced finely to a bowl and mix to combine.
a handful of 7 To assemble, if the oven is off, heat to 30g (¼ cup) walnuts 12 Make the dressing by combining the
thyme sprigs 175°C/Gas Mark 4. Layer the roasted veg FOR THE DRESSING ingredients in a jar, then pour over the
60ml (¼ cup) tahini in a 33x23cm (13×9in) baking pan or 3 litre 1 tsp wholegrain mustard slaw. Mix to combine.
2 tbsp white or yellow casserole (or two smaller baking pans). Top 2 tbsp olive oil
13 Serve the tarts with some slaw on
miso paste with the lentils and pour the cashew cream on 1 tbsp apple cider vinegar
the side.
2 tbsp high-quality top, smoothing it out over the entire surface. 1 tsp maple syrup
balsamic vinegar a pinch of sea salt
Bake for 20 minutes, until warmed through.

NUTRITIONAL INFO NUTRITIONAL INFO

31
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32
[Link]
Chocoholic special
EASTER EGG
ALTERNATIVES
Keep it chocolatey this Easter with three
irresistible alternatives to eggs

CHOCOLATE-COVERED
MALTEASY BALLS – P34

33
[Link]
Chocoholic special E AST ER EG G A LT ER N AT I V ES

WHITE CHOCOLATE
CARAMELS
By Emma Hollingsworth
Makes 14 | Prep 10 mins plus chilling
Cook 5 mins

FOR THE CARAMELS

CHOCOLATE-COVERED MALTEASY BALLS

1 tbsp almond milk – sub for oat milk to
make nut free
By Emma Hollingsworth 45g (¼ cup) coconut sugar
1 tbsp coconut oil
Makes 10-15 balls | Prep 15 mins plus chilling | Cook none
1 tbsp cashew butter – sub for tahini to
make nut free
FOR THE CHOCOLATE MAKE THE CHOCOLATE
230g (1 cup) cacao butter a pinch of Himalayan salt
1 Place the cacao butter in a bowl, then pop it in a saucepan
50g (½ cup) cacao powder FOR THE WHITE CHOCOLATE
half-full of water, making sure the bowl is not touching the
4 tbsp pure maple syrup 115g (½ cup) cacao butter
water. Heat on a low heat until about 80 per cent melted,
a pinch of Himalayan salt 2 tbsp pure maple syrup
then remove from the heat and stir until the rest dissolves.
FOR THE BALLS 2 tbsp cashew butter – sub for tahini to
2 Add in the other ingredients (you can use more or less make nut free
60g (¼ cup) cacao butter
maple syrup, according to taste) and continue stirring until
25g (1 cup) puffed rice 1 Place the almond milk and coconut
you have a smooth, glossy chocolate mixture.
3 tbsp cashew butter sugar in a saucepan and heat on a
1 tbsp coconut sugar
3 Allow the mixture to cool for a few minutes before carefully
spooning it into silicone moulds, then refrigerate for medium heat for around 3 minutes
1 tsp maca powder (without stirring) until they become a
½ tsp vanilla extract
around 15 minutes to set. If using for truffles or drizzling
on desserts, use straight from the bowl, but if saving to do liquid and just begin to bubble.
a pinch of Himalayan salt
this for later, I like to let it set in ice-cube moulds so I can 2 Remove from the heat and stir in the
FOR THE
CHOCOLATE COATING easily pop it out and melt gently at a future date. For using other caramel ingredients until totally
¼ batch of the chocolate as chocolate chunks I would spoon the mixture into bar- combined, then leave it to thicken up and
recipe above shaped moulds or a lined baking loaf tin which can easily be cool while you make the chocolate.
chopped up into chunks. Keep any leftovers in the fridge for 3 To do this, put the cacao butter in a bowl
up to a week or freeze for up to 2 months. over a saucepan half-full of water, making
sure the bowl is not touching the water,
MAKE THE MALTEASY BALLS and melt over a low heat, then stir in the
4 Melt the cacao butter in a bowl over a saucepan half-full of other ingredients and keep stirring until
water on a low heat, making sure the bowl is not touching all combined. Fill your moulds (I use
the water and stirring gently. Place the puffed rice in a silicone chocolate moulds) one-third full
blender or food processor and whizz for about 30 seconds with the white chocolate, then place in
until it has broken down a little (but not completely). the fridge for 10-15 minutes to set.
5 Add in the cashew butter, coconut sugar, maca, vanilla 4 Once set, remove the moulds from the
extract and salt and stir, then stir in the crushed puffed rice. fridge and fill them another one-third full
Shape them into small balls (mine are a little larger than with the caramel mixture.
the traditional Malteser balls) and place in the freezer for 5 Finally, fill them to the top with the rest
2 hours to set. of the white chocolate mixture and
6 Make the chocolate and dunk each ball in the melted place in the freezer for 15 minutes to set
chocolate one by one, repeating to use up any remaining completely. Remove from the moulds and
chocolate. Allow the chocolate to set and dig in! Store in the enjoy! Store in the fridge for up to a week
fridge for up to a week or freeze for up to 2 months. or freeze for up to 2 months.

NUTRITIONAL INFO NUTRITIONAL INFO

34
[Link]
NOBLERONE
By Emma Hollingsworth
Makes 6-8 bars | Prep 10 mins plus cooling
Cook 5 mins

FOR THE ALMOND NOUGAT

85g (½ cup) coconut sugar
100g (⅔ cup) almonds, chopped
into small chunks
a pinch of Himalayan salt
FOR THE CHOCOLATE
230g (1 cup) cacao butter
5 tbsp cacao powder
5 tbsp pure maple syrup
a pinch of Himalayan salt

1 Place the coconut sugar in a frying

pan over a medium heat, stirring
occasionally for 5 minutes or until it is
melted and amber in colour. It will be
sticky and not runny and will burn easily
if heated too high.
2 Stir in the chopped almonds and
salt and remove the pan from the
heat. Place some baking paper on
a chopping board and spread the
almond sugar mixture onto the paper,
then leave it to cool completely. Once
cooled, chop into small chunks.
3 Melt the cacao butter in a bowl over a
saucepan half-full of water on a low heat,
making sure the bowl is not touching
the water. Remove from the heat and stir
in the other chocolate ingredients.
4 Once combined, stir in the almond
nougat and then spoon this mixture
into bar-shaped moulds or cake cases.
Place in the fridge for half an hour to
set. Store in the fridge for up to a week
or the freezer for up to 2 months.

TIP If you really want to make them look

the real deal, make them in bar moulds,
then once set, slice them into chunks and
again diagonally into triangles. You can
even use a little melted chocolate to stick
them together into a bar of triangles!

D ISCOVER MORE
The extract on pages 33-35 is taken
from Vegan Chocolate Treats: 100 easy
dairy-free, gluten-free and refined sugar-
free recipes by Emma Hollingsworth,
“The classic
photography by Jen Rich, published by
Kyle Books. (RRP £18.99.)
combination of
silky chocolate with
NUTRITIONAL INFO crunchy almonds can
Calories (per serving) 318 | Total fat 24.5g
Saturates 10.5g | Salt 0.11g | Sugar 21.3g
be in any shape you
Carbohydrates 27.1g | Protein 3.9g like and still taste
fantastic.”
35
[Link]
voted for
by you!

Find out which vegan products and

supermarkets you love the most – and get some
inspiration for your next shopping trip!

SILVER
BEST NEW
PRODUCT LAUNCH
GOLD GOLD M&S Plant Kitchen Cheese
B ES T N E W
P R O D U C T L AU N C H Flavour Twists (£1.50)
M&S PL ANT KITCHEN
CHEESE FL AVOUR
T WISTS
Marks & Spencer answered our prayers with
these deliciously flaky, cheesy twists.
SILVER Waitrose PlantLiving Indian
Inspired Takeaway Feast (£11)
“This flaky puff Pilau rice, Bombay potatoes, vegetable tikka
pastry treat was masala, ‘chicken’ korma, naans and onion
bhajis – all for £11!
an instant hit and
BEST VALUE Asda Plant Based
a gamechanger in No-Tuna & Sweetcorn (£1.85)
the cheesy vegan The perfect, ready-made sandwich filler
snacks market.” when you’re in a hurry for a tasty lunch.
BEST VALUE

36
[Link]
Supermarket Awards 2023

GOLD
B ES T OW N - B R A N D
M I L K A LT E R N AT I V E
ALDI ACTILEAF
OAT DRINK

GOLD
B ES T OW N - B R A N D
C H E ES E
M&S PL ANT KITCHEN
GR ATED M ATURE

SILVER

BEST OWN-BRAND CHEESE

GOLD M&S Plant Kitchen
Grated Mature (£2.90 for 100g) SILVER
With a Cheddar-like taste, this fridge
staple is handy for nachos or pizzas.
SILVER Sainsbury's Plant
Pioneers Smoky No Cheese
Bake With Garlic (£5.50 for 150g)
It's made for melting and paprika
and garlic give it plenty of flavour.
BEST OWN-BRAND BEST VALUE
MILK ALTERNATIVE Morrisons V Taste
Mild Cheddar Slices BEST VALUE
GOLD Aldi Actileaf Oat Drink (£0.95) (£2.65 for 180g)
Voters loved this product for its creamy taste and bargain price. With their mild flavour, these
SILVER Co-op Gro Oat Milk – The Oaty One (£1.60) ready-sliced cheese pieces go
This is perfect for coffee lovers, as it froths nicely. great in sandwiches.

BEST OWN-BRAND BURGER SILVER

GOLD Co-op Gro The Incredible Burger (£2.75 for 2)

These thick, succulent burgers have a great texture
and taste – there's plenty to bite into here!
SILVER Sainsbury's Plant Pioneers
Ultimate Plant Burger (£2.70 for 2)
Coming a close second, these burgers feel meaty
and juicy, which is just what you want from a burger.
BEST VALUE Aldi Plant Menu Ultimate
No Beef Burgers (£1.99 for 2)
Delicious burgers at a bargain price made these a winner.

“Why would anyone bother with a meat

burger, when there’s this level of quality
and value from vegan burgers?”

BEST VALUE

GOLD
B ES T OW N - B R A N D
BURGER
CO - OP GRO
THE INCREDIBLE
BURGER

37
[Link]
Supermarket Awards 2023

GOLD
B ES T OW N - B R A N D
M E AT A LT E R N AT I V E
ALDI PL ANT MENU NO

GOLD CHICKEN KIEVS

B ES T OW N - B R A N D
S AU S AG E
M&S PL ANT KITCHEN
POSH DOGS BEST VALUE

SILVER
SILVER

BEST VALUE BEST OWN-BRAND

MEAT ALTERNATIVE
BEST OWN-BRAND SAUSAGE GOLD Aldi Plant Menu No Chicken Kievs (£1.99 for 2)
GOLD M&S Plant Kitchen Posh Dogs (£3.50 for 8) Crispy ‘chicken’ with a garlic and herb filling at a bargain
Made from mushrooms, these were voted your price – your clear winner!
favourite for their juicy texture and umami flavour. SILVER M&S Plant Kitchen No Chicken
SILVER Sainsbury's Plant Pioneers Southern Fried Tenders (£3.25 for 252g)
Caramelised Onion Shroomdogs (£2.50 for 6) With an authentic Southern Fried flavour and realistic
Again made from mushrooms, the caramelised red onion texture, these are the ultimate Friday night treat.
chutney makes these sweet and moreish. BEST VALUE Asda OMV! Meat-Free Chicken
BEST VALUE Aldi Plant Menu Onion Style Kievs (£2 for 2)
& Rosemary Sausages (£1.25 for 6) Voters enjoyed the crunchy texture and noted that
Stock up the freezer with these bargain weeknight essentials. ‘you wouldn’t know they’re vegan’.

BEST OWN-BRAND FISH

ALTERNATIVE
GOLD Aldi Plant Menu Salt & Vinegar
No Fish Fillets (£1.99 for 2)
These swam clear at the head of the shoal, are
affordable and have a realistic ‘fishy’ flavour.
SILVER M&S Plant Kitchen Fishless GOLD
B ES T OW N - B R A N D
Goujons (£3.70 for 300g) PIZZA
Crunchy goujons that are perfect in a sandwich. M&S PL ANT KITCHEN
WOODFIRED HOT
& SPICY PIZZA

BEST OWN-BRAND PIZZA

GOLD M&S Plant Kitchen Woodfired SILVER
Hot & Spicy Pizza (£5.75)
GOLD Vegan pepperoni and a sourdough base
B ES T OW N - B R A N D
FI S H A LT E R N AT I V E won 28% of your votes.
ALDI PL ANT MENU
SALT & VINEGAR NO
FISH FILLETS
SILVER Aldi Plant Menu BBQ
Bacon and Mushroom Pizza
A close second for its oodles of flavour
and affordable price point.
BEST VALUE Tesco Plant Chef
Margherita Pizza (£3.15)
For a basic pizza, this has a
great depth of flavour from the
SILVER slow-roasted tomatoes.

BEST VALUE
38
[Link]
Supermarket Awards 2023

GOLD
B ES T OW N - B R A N D
ICE CREAM
TESCO WICKED KITCHEN
GOLD MINT CHOCOL ATE CHIP
ICE DREA M TREAT SILVER
B ES T OW N - B R A N D
D ES S E R T
CO - OP 4 DARK CHOC
CHUNK COOKIES

SILVER

BEST VALUE

BEST OWN-BRAND ICE CREAM

GOLD Tesco Wicked Kitchen Mint Chocolate
Chip Ice Dream Treat (£3 for 500ml)
A clear winner for its delicious dark chocolate sauce
and refreshing minty flavour.
SILVER M&S Plant Kitchen Vegan Salted Caramel
BEST OWN-BRAND DESSERT And Biscuit Ice Cream (£3 for 500ml)
Who can resist the combination of salted caramel
GOLD Co-op 4 Dark Choc Chunk Cookies (£1.75 for 4) and biscuit in ice cream form? Not us!
Can cookies be a dessert? They sure can! These are satisfyingly BEST VALUE Co-op GRO Salted Caramel
chewy and contain delicious chunks of sweet, rich chocolate. Swirl Ice Cream (£3 for 500ml)
SILVER Sainsbury's Plant Pioneers Tiramisu (£2.25 for 2) For the price, this ice cream has a luxurious feel
Voted for its velvety rice-based mousse and coffee-soaked biscuit. and a decadent flavour. We love the honeycomb pieces.

GOLD
GOLD B ES T OW N - B R A N D
V EGA N R A N G E
B ES T OW N - B R A N D
R E A DY M E A L PL ANT KITCHEN
WAITROSE PL ANT- LIVING: BY M&S

BEST OWN-BRAND
INDIAN INSPIRED
TAKEAWAY FEAST

BEST OWN-BRAND VEGAN RANGE

READY MEAL SILVER GOLD Plant Kitchen by M&S
GOLD Waitrose Plant-Living: Indian With over 175 products in the range and new ones
Inspired Takeaway Feast (£11) being added all the time, Plant Kitchen takes the top spot
Another win for this grab-and-go for its innovation and quality.
package of Indian treats. SILVER Plant Menu by Aldi
SILVER M&S Plant Kitchen Aldi have continued to delight voters with new and exciting
Tikka Masala Curry (£4.50) products at an affordable price point, including No Scampi,
Made with creamy coconut milk, a Hoisin No Duck kit and battered sausages.
roasted squash and cauliflower, you
voted this your second favourite.
BEST VALUE Sainsbury's SILVER
Plant Pioneer No Chicken Tikka
Masala with Pilau Rice (£3.25)
With its rich, sweet sauce, soya
pieces and rice all ready to go, this
is a bargain meal for one.
BEST VALUE

39
[Link]
Supermarket Awards 2023

“Tesco takes the top spot,

in no small way thanks to
Derek Sarno, and has
created a terrific range of
vegan products across
GOLD every food category.”
B ES T S U P E R M A R K E T
F O R V EGA N O P T I O N S
TESCO

© [Link]/PHOTOS/RAVER_MIKEY
SILVER
BEST SUPERMARKET
FOR VEGAN OPTIONS
GOLD Tesco
Thanks to the fantastic and inspirational
work of chef and ex-Director of Plant-Based
Innovation Derek Sarno over the past five
years, Tesco now has one of the biggest
vegan, plant-based and free-from ranges
available in the UK, including everything
from herbs and spices to sauces, ready
meals, pizzas, cheese, meat and fish
replacements and desserts.
SILVER Sainsbury's
Following the launch of its Plant Pioneers
range in 2020, Sainsbury’s has continued
to develop its vegan offering and
stocks a huge array of brands including
OGGs, Leon, Future Farm, The Vegetarian
Butcher and Rude Health. There are
now 743 products listed as ‘vegan’ at
Sainsbury’s online.

“The Plant Pioneers range and

a superb selection of vegan-
friendly brands have given
Sainsbury's a deserved second
place as Best Supermarket.”
© [Link]/PHOTOS/ELL-R-BROWN

40
[Link]
Serving suggestions shown. Selected stores only – subject to availability. © Marks and Spencer plc.

GREEN THAI
CURRY
GREENWITH
THAI
FRAGRANT
CURRY WITH
JASMINE RICE
FRAGRANT
JASMINE RICE

NO CHICKEN & VEGAN CHICKEN

VEGAN ’NDUJA CHORIZO SANDWICH & PEPPER PIZZA
NO CHICKEN & VEGAN CHICKEN
VEGAN ’NDUJA CHORIZO SANDWICH & PEPPER PIZZA

THIS IS NOT JUST FOOD

THIS IS NOT JUST FOOD
Want to get the kids involved
with cooking healthy vegan meals?
Try out these easy recipes by
Harriet Porterfield from
Bo’s Kitchen

42
[Link]
Cooking with KIDS

“These
mini pizzas are
ridiculously easy
to prepare, ready in
less than 30 minutes
and full of colourful,
nutritious
RAINBOW PITTA PIZZAS veggies.”
By Harriet Porterfield
Makes 3 | Prep 5 mins | Cook 20 mins

2 tbsp tomato purée (paste) 1 Preheat the oven to 180°C/Gas Mark

1 tbsp dried oregano 4 and set aside a large baking tray or
¼ tsp freshly ground black pepper cookie sheet.
½ tsp sea salt 2 Combine the tomato purée with 3 tbsp
2 tbsp olive oil water in a cup. Mix in the oregano,
3 wholemeal pitta breads black pepper and salt.
40g (⅓ cup) vegan cheese, grated
3 Brush 1 tbsp of the olive oil over the
½ a red bell pepper, finely chopped
pitta breads.
½ an orange bell pepper, finely chopped
½ a courgette (zucchini), finely chopped
4 Spread the tomato purée over one side
6 cherry tomatoes, finely chopped
of the pittas and top with grated vegan D I S C O V E R M O R E
½ a red onion, finely chopped
cheese. Top with rows of chopped The extract on pages 42-44 is taken from
3 tbsp sweetcorn, fresh or tinned
veggies and sweetcorn. Drizzle over Eat the Rainbow: Vegan Recipes Made with
the remaining olive oil and place them Love from Bo's Kitchen by Harriet Porterfield,
1 tbsp roughly chopped fresh basil leaves
on the baking tray. published by Leaping Hare Press. (RRP £20.)
5 Bake in the oven for 15-20 minutes
until the pitta pizzas are starting to NUTRITIONAL INFO
brown at the edges and the veg is Calories (per serving) 326 | Total fat 12.8g
starting to soften. Top with chopped Saturates 3.1g | Salt 1.13g | Sugar 5.3g
basil before serving. Carbohydrates 47.4g | Protein 9g

43
[Link]
Cooking with KIDS

CHEESY COURGETTE
CARROT MUFFINS
By Harriet Porterfield
Makes 12 | Prep 10 mins | Cook 25 mins

240g (scant 2 cups) chickpea (gram) flour

1 tsp baking powder
30g (½ cup) nutritional yeast
½ tsp sea salt
1 tsp ground turmeric
1 tbsp mixed dried herbs
1 tbsp chia seeds
160ml (⅔ cup) soya milk
65ml (¼ cup) light olive oil, plus 1 tbsp to grease
2 medium carrots (about 230g), finely grated
1 medium courgette (zucchini) – about 210g,
finely grated
90g (¾ cup) pumpkin seeds

1 Preheat the oven to 180°C/Gas Mark 4

CHEEKY CHICKPEA NUGGETS and grease a 12-hole muffin tin with the
By Harriet Porterfield 1 tbsp of olive oil.
Makes 16 | Prep 15 mins | Cook 25 mins 2 Whisk the chickpea flour, baking powder,
nutritional yeast, salt, turmeric and mixed
FOR THE CRUST 1 Preheat the oven to 180°C/Gas Mark 4 and line a herbs together in a large bowl to remove
30g (1 cup) cornflakes baking sheet with baking paper. any lumps.
30g (¼ cup) panko breadcrumbs 2 First, prepare the crust mixture. Crush the 3 In a small cup, mix the chia seeds with
120ml (½ cup) aquafaba (liquid from cornflakes into small pieces using your hands or
the tin of chickpeas/garbanzos)
2 tbsp water to form a gel. Make a well in
a rolling pin and place on the baking sheet with the middle of the bowl of dry ingredients
FOR THE NUGGETS
the panko breadcrumbs. Bake for 2-3 minutes until and pour in the milk, olive oil and chia
1 tbsp vegetable or sunflower oil
everything is golden brown. Set aside while you seed gel. Stir the liquid mixture with a fork
1 onion, finely chopped
prepare the nuggets. to combine, then tip in the grated carrots
50g (½ cup) rolled or whole oats
3 Heat the oil in a small frying pan over a medium and courgette and 70g (⅔ cup) of the
400g tin (1⅔ cups) of chickpeas
(garbanzos), rinsed and drained heat. Add the onion and sauté for about 3 minutes pumpkin seeds. Fold everything together
1 tsp garlic powder until soft and fragrant. Set aside to cool. to combine, taking care not to overmix.
1 tsp smoked paprika 4 Put the oats in a food processor or blender and 4 Spoon the batter evenly into the muffin tin
½ tsp sea salt process to a fine flour. in heaped tablespoons.
¼ tsp freshly ground black pepper 5 Add the remaining nugget ingredients and pulse 5 Sprinkle with the remaining pumpkin
170g (scant 1 cup) firm tofu, drained until it’s crumbly – it’s OK if a few lumps remain, as seeds and bake for 25 minutes, until
½ tsp yellow mustard this adds texture to the nuggets. golden and starting to brown at the
6 Divide the mixture into about 16 nuggets. Set out edges and a toothpick comes out clean.
two bowls – one with aquafaba and one with the Remove from the oven and leave to cool
baked panko and cornflake mixture. in the tin for 10 minutes before removing.
These muffins will keep well in an airtight
7 Coat each nugget with the aquafaba, then the
container for up to 3 days, or up to a
crumb mixture. Place on the baking sheet and
month in the freezer.
bake in the oven for 15-20 minutes.
8 Serve with your favourite ketchup or sauce. Best
eaten immediately.

NUTRITIONAL INFO NUTRITIONAL INFO

44
[Link]
Keep it simple

RECIPES
Vegan cooking doesn’t have to be hard work – whip up
something simple and delicious with these easy recipes

COOK IN UNDER
30 MINUTES
STORECUPBOARD STAPLES
JUST 10 INGREDIENTS
under
Tomatoes and
sausage casserole
By Isle of Wight Tomatoes
([Link])
Serves 2 | Prep 10 mins
Cook 20 mins

1 tbsp olive oil

6 vegan sausages
1 red onion, thinly sliced
3 garlic cloves, finely chopped
1 red sweet pointed pepper,
thinly sliced
minutes
1 heaped tbsp smoked paprika When you need good
1 tbsp dried thyme
2 bay leaves
food in a hurry, these are
400g tin (1⅔ cups) of cannellini beans, great go-to dishes
drained and rinsed
400g (2⅔ cups) Isle of Wight cherry vine
tomatoes, halved
700ml (3 cups) vegetable stock (broth)
(from a stock cube is fine)
salt and freshly ground black pepper
fresh thyme or parsley, to garnish
mashed potato, to serve

1 Heat the oil in a large flameproof

casserole dish and fry the sausages
for a few minutes until lightly browned.
Remove from the casserole dish with a
slotted spoon and set to one side.
2 Add the onion to the casserole dish
and fry for about 5 minutes, until
softened. Add the chopped garlic
and fry for 1 minute.
3 Stir in the red pepper, smoked paprika,
thyme and bay leaves, then add the
cannellini beans, tomatoes, stock and
a generous pinch of salt and stir them
all through.
4 Return the sausages to the pan, put the
lid on, then simmer gently on the hob
for 18-20 minutes.
5 Season generously with black pepper,
garnish with the parsley or thyme and
serve with mashed potato.

Buffalo cauliflower tacos

By Cook Serve Enjoy ([Link])
Serves 4 | Prep 5 mins | Cook 20 mins

“Out of vegan ½ of a head of cauliflower 1 Preheat the oven to 200°C/Gas Mark 6. Cut the
4 tbsp olive oil cauliflower into small pieces.
sausages? Adapt this 1 tsp garlic 2 Mix together in a large bowl the oil, garlic powder and
quick casserole by 100ml (scant ½ cup)
buffalo sauce
buffalo sauce.
using chickpeas or 8 small tacos
3 Add the cauliflower to the sauce and mix together well.
4 Pour the cauliflower onto a baking tray and cook in the
mushrooms 2 baby gem lettuce
1 avocado preheated oven for 20 minutes or until tender.
instead.” 1 lime 5 Serve the cooked cauliflower into tacos with peeled
a handful of and sliced avocado, chopped lettuce and fresh
coriander (cilantro) coriander leaf.
6 Finish with a squeeze of lime juice before serving.

NUTRITIONAL INFO NUTRITIONAL INFO

47
[Link]
Ginger lime tempeh
By Toni Okamoto
Serves 2-4 | Prep 10 mins | Cook 10 mins

1 tbsp vegetable oil OPTIONAL ADDITIONS

1 small yellow or red add a small diced bell pepper
onion, diced (any colour) in step 1
3 garlic cloves, minced garnish with minced fresh
1½ tsp minced ginger coriander (cilantro)
230g package of tempeh serve with lime wedges
for squeezing
2 tbsp soy sauce
for spice, add a bit of red
1½ tbsp lime juice
chilli flakes or hot sauce
1 tsp agave or maple syrup when serving

Sheet pan pizza 1 In a large frying pan (skillet), heat the vegetable oil
By Toni Okamoto over medium-high heat. Add the onion, garlic and
Serves 2-4 | Prep 10 mins | Cook 10 mins ginger and sauté until fragrant, about 1 minute. Using
your fingers, crumble the tempeh directly into the pan
FOR THE PIZZA 1 Preheat the oven according to your and sauté, stirring frequently, until the tempeh is lightly
370-450g package of pizza dough instructions. Line a browned, 1-2 minutes.
refrigerated or thawed rimmed baking sheet with a silicone
frozen pizza dough 2 Pour in the soy sauce, lime juice and your choice
mat or parchment paper. of a liquid sweetener and stir until all of the liquid
240ml (1 cup) pizza sauce or
thick marinara sauce 2 If your dough requires rolling, roll is absorbed and the tempeh is slightly caramelised,
225g (1½ cups) of your it out using a rolling pin on a lightly about 5 minutes.
favourite sliced toppings floured surface to fit your prepared 3 Serve right away, or store the tempeh in an airtight
(such as courgette (zucchini), baking sheet. It’s sometimes easier
mushrooms, onion, garlic, container in the refrigerator for up to 5 days. To reheat,
olives, bell pepper)
to do this directly on the baking warm gently in a frying pan (skillet) on the stove top,
OPTIONAL ADDITIONS
sheet covered with a silicone mat or or microwave in a microwave-safe bowl in 30-second
AND SWAPS parchment paper so you don’t have increments until hot.
swap the pizza sauce to transfer it. You can also stretch it
for BBQ sauce in the pan using your fingers. If your
add vegan cheese in step 3 after dough requires pre-baking, do so. TIP To freeze, allow the tempeh to cool completely.
spreading the sauce Store in an airtight container in the freezer for up to
3 Evenly spread the pizza sauce over
add vegan pepperoni slices in 2 months. To thaw, refrigerate overnight or microwave in
the dough. Scatter the vegetables
step 3 a microwave-safe bowl in 30-second increments.
evenly on top of the sauce.
add pre-baked vegan chicken
nuggets in step 3 4 Bake the pizza according to the
crust (dough) instructions.
D ISCOVER MORE
TIP You can store leftover pizza in an The recipes on page 48-49 are
airtight container in the refrigerator for taken from Plant-Based on a
up to 5 days or in the freezer for up to Budget Quick & Easy: 100 Fast,
3 months. To reheat, preheat the oven Healthy, Meal-Prep, Freezer-Friendly,
to 180°C/Gas Mark 4 and bake for and One-Pot Vegan Recipes by
5 minutes if refrigerated or 8-10 Toni Okamoto, published by
BenBella Books. (RRP £22.99.)
minutes if frozen.

NUTRITIONAL INFO NUTRITIONAL INFO

48
[Link]
“Citrus and
basil is a classic
flavour combination,
and those flavours
shine bright in
this scrumptious
Lemon basil tofu tofu dish.”
ByToniOkamoto
Serves 4|Prep15 mins |Cook 10-12 mins

60ml (¼ cup) soy sauce OPTIONAL ADDITIONS 1 Inasmallbowl,whisktogetherthesoysauce,lemonjuice

3½ tbsp lemon juice AND SWAPS andagaveormaplesyrup.Setaside.
1½ tsp agave or if you don’t have fresh
ginger, ½ tsp ground 2 Inalargefryingpan(skillet),heattheoilovermedium-high
maple syrup
ginger will work heat.Addtheonionandbellpepperandsautéuntilthe
1 tbsp vegetable oil
for spice, add a pinch of vegetablesbegintobecometender,1-2minutes.Stirinthe
½ a large yellow or red
onion, sliced
red chilli flakes or a squirt garlicandgingerandsautéuntilthebellpepperistender,
of sriracha in step 2 another1-2minutes.
1 small green or red bell
for more acidity, add ½-1 tsp
pepper, sliced
extra agave in step 2
3 Scootthevegetablesoutofthewaywithaspatulaandadd
4 garlic cloves, minced
if the sauce is too sweet
thetofucubestothecentreofthepan.Cookthetofucubes
1 tbsp minced ginger for you, add another for1minuteoneachside.
395-450g package ½-1 tbsp lemon juice 4 Pourinthesoysaucemixtureandaddthefreshbasilleaves.
(2-2¼ cups) of extra or swap the vegetable oil for Cookfor3minutes,thenflipthetofucubesoverandcook
super-firm tofu, drained, toasted sesame oil or 60ml
pressed and cut into untiltheyarelightlybrownedandwarmedallthewaythrough,
(¼ cup) vegetable stock
2.5cm (1in) cubes about3moreminutes.
for more colour, add 100g
10g (¼ cup packed) fresh (¾ cup) snap peas in step 3
basil leaves, chopped
serve over steamed NUTRITIONAL INFO
brown rice
Calories (per serving) 162|Total fat 9.4g
garnish with sesame seeds Saturates 1.2g|Salt 2.3g|Sugar 5.8g
Carbohydrates 11g|Protein 11.7g

49
[Link]
staples
storecupboard

Forget hunting the

specialist aisles, you
may have what you
need already

Sweet potato chilli PREPARE THE BEANS

1 Place beans in a large pot. Bring to a boil
By Kylie Perrotti from Exploring Vegan ([Link])
Serves 4 | Prep 15 mins | Cook 25 mins and then reduce heat, cover, and simmer
for 2-3 hours until tender. Add more water
180g (1 cup) dry pink beans or 2 x 425g tins TO SERVE (OPTIONAL) as needed to keep the beans submerged.
(3½ cups) pink beans or kidney beans 3 tbsp distilled white vinegar Once the beans are tender, season liberally
1 tbsp neutral oil 2 tbsp sugar with salt. Pour the beans and any liquid
2 poblano peppers, trimmed, seeded, diced 100g (1 cup) thinly sliced red cabbage from the pot into a large bowl. Note: If
675g (4½ cups) sweet potatoes, peeled, diced 1 jalapeño pepper, trimmed and thinly sliced using tinned beans, skip this step.
1 tbsp chilli seasoning or Mexican spice blend 10g (½ cup loosely packed) coriander
2 tbsp tomato purée (paste) (cilantro), minced START THE CHILLI
1.2 litres (5 cups) water a pinch of salt 2 Heat the neutral oil in a large pot over
salt and pepper plant-based sour cream medium heat. Add the poblano peppers to
the pot. Sauté for 5 minutes. Add the sweet
potatoes and season with salt and pepper.
Sauté for 5 minutes.
3 Add the chilli seasoning or Mexican
spice blend to the pot and cook, stirring
regularly, for 1 minute. Add the tomato
purée and stir to coat all of the vegetables
in it. Cook for 3-4 minutes until the purée
begins to sizzle and deepen in colour.

SIMMER THE CHILLI

4 Pour in the water and stir to incorporate
until smooth. Add the beans, along with
another pinch of salt and pepper. Bring to
a boil and then reduce the heat, cover, and
simmer for 40 minutes. Taste and season
once more to your preferences.

PREPARE THE TOPPING (OPTIONAL)

5 Combine the distilled white vinegar and
sugar in a microwave-safe jar. Microwave
in 30-second increments until all of the
sugar is dissolved.
6 Place the cabbage, jalapeño and coriander
in a large bowl. Add salt. Pour the vinegar-
sugar mixture over the cabbage and toss to
coat. Refrigerate until needed.

TO SERVE
7 Ladle the chilli between bowls and pile the
cabbage garnish on top, if using. Serve
with a dollop of plant-based sour cream in
each bowl.

NUTRITIONAL INFO
Calories (per serving) 277 | Total fat 4g
Saturates 1g | Salt 0.44g | Sugar 16g
Carbohydrates 55g | Protein 7g

50
[Link]
Chick’n pie Veggie houmous Spanish
By Future Farm ([Link]/en-gb)
Serves 4 | Prep 15 mins | Cook 30-35 mins
By Abel & Cole ([Link])
Serves 4-6 | Prep 20 mins | Cook 30 mins
gazpacho soup
By Cook Serve Enjoy ([Link])
2 tbsp olive oil 200g (1⅓ cups) carrots 2 tbsp extra-virgin olive Serves 2 | Prep 10 mins | Cook none
200g (2 cups) leeks, sliced 1 red onion oil, plus extra to drizzle
250g (2½ cups) mushrooms, sliced 400g tin (1⅔ cups) 1 garlic clove 6 large ripe tomatoes, chopped
2 garlic cloves, grated/crushed of chickpeas 1 tsp ground cumin ½ a small red onion, chopped
a few sprigs of thyme – leaves only a pinch of dried 1 tbsp sesame seeds 1 red pepper, chopped
chilli flakes ½-1 tsp dried thyme 1 red jalapeño, chopped,
1 pack (160g) of Future Farm Vegan Chick’n
125g (¾ cup) baby a handful of flat-leaf with seeds removed
½ tsp English mustard
plum tomatoes parsley leaves ½ a cucumber, peeled and chopped,
500ml (2 cups) vegetable stock (broth)
2 tbsp tahini toasted pittas, to serve with seeds removed
1 tsp Marmite
1 lemon 1 garlic clove, crushed
2 tbsp cornflour (cornstarch)
1 Preheat the oven to 200°C/Gas Mark 4. a handful of basil leaves
320g sheet of shortcrust pastry
Scrub and trim the carrots, halve them juice of 1 lemon
1 tbsp plant milk (optional)
lengthways, then chop into 5mm (¼in) a drizzle of olive oil
salt and freshly ground black pepper
thick half moons. Scoop into a roasting salt and pepper, to season
1 Preheat the oven to 180°C/Gas Mark 4. tin. Halve and peel the red onion, slice
into thin wedges and add to the tin. Drain 1 Add the tomatoes to a blender until
2 Put the oil into a large heavy-based they are a chunky consistency.
saucepan and add the leeks and the chickpeas and add 1 tbsp of them to
the tin. Drizzle on a little olive oil, season 2 Add in the onion, peppers, cucumber
mushrooms. Sauté for 6-8 minutes and garlic and blend everything to a
until softened and the mushrooms and and scatter over a pinch of chilli flakes.
Coat the veg in the oil and seasoning. smooth paste.
leeks have visibly shrunk down and
any water in the pan has evaporated. Roast in the oven for 15 minutes. 3 Add the lemon juice, basil, olive oil
2 While the veg roasts, halve the plum and salt and pepper. Adjust all the
3 Add the grated garlic cloves and flavourings to taste.
thyme leaves and cook for 1 minute tomatoes. After 15 minutes, take the veg
until fragrant. out of the oven and turn it over. Add the 4 Refrigerate until ready to eat.
tomatoes to the tin and roast for
4 Add the Future Farm Chick’n, mustard, 15 minutes more until the veg is tender
vegetable stock and Marmite and mix and lightly charred around the edges.
well to combine.
3 Scoop the tahini into a food processor.
5 Take 2 tbsp of liquid out of the pan and Finely grate the zest from the lemon and
mix with the cornflour in a small bowl. set aside. Add the juice from half the
Add the cornflour mixture back into lemon. Blitz for 30-60 seconds until
the pan and bring to a boil. Season smooth. Scrape the processor sides. Add
well and turn off the heat. 2 tbsp olive oil. Peel and crush or grate
6 Pour the mixture into a pie dish and the garlic, add to the processor. Add the
nestle in a pie whistle/funnel if you cumin and a pinch of salt and whizz
have one. again. Scrape the processor sides. Add
7 Roll the pastry sheet over the pie half the chickpeas, whizz until smooth, “Super easy to
mixture, trim off any excess and pinch then add the remainder and whizz until make and bursting
or ‘crimp’ the edges. If you don’t have combined. On the processor's slowest
a pie whistle, make two small slits in setting, trickle in 3 tbsp of liquid from the with fresh flavour,
the pastry, towards the centre of the chickpea tin. Taste and add salt, lemon this authentic chilled
pie, to allow steam to escape. juice, olive oil or cumin, if needed.
8 Bake in the oven for 20-25 minutes or 4 Spoon the houmous into a serving bowl. soup is our go-to
until the pastry turns golden brown. Spoon the roast carrots, onion, tomatoes when the sun
9 For the full British pie experience; and chickpeas over the top. Sprinkle over
serve with garden peas, mash and the sesame seeds, thyme, and lemon zest. comes out.”
lashings of gravy! Chop a handful of parsley and scatter it on.
Drizzle on a little olive oil. Serve with
toasted pitta breads to scoop and dip.
NUTRITIONAL INFO NUTRITIONAL INFO NUTRITIONAL INFO
Calories (per serving) 547 | Total fat 31.8g Calories (per serving) 244 | Total fat 13.2g Calories (per serving) 209 | Total fat 8.5g
Saturates 1.3g | Salt 0.86g | Sugar 4.1g Saturates 1.9g | Salt 0.65g | Sugar 4.8g Saturates 1.2g | Salt 0.81g | Sugar 22.3g
Carbohydrates 50.5g | Protein 15.8g Carbohydrates 27.6g | Protein 6.5g Carbohydrates 33.5g | Protein 6.7g

51
[Link]
Easy vegan STO R ECU PBOA R D STA PLES

Spiced cauliflower and

chickpea with a maple
coconut sauce
ByMaplefromCanadaUK([Link])
Serves 6|Prep10 mins |Cook 30 mins

FOR THE
COCONUT SAUCE
4 tsp cumin seeds
1 large head of Chickpea and turmeric pancakes
400ml (1⅔ cups)
coconut milk
cauliflower, cut into
small florets with crushed peas, roast butternut
1 lime leaf
6 fresh mint
2 tbsp mild curry powder
500g (3 cups) chickpeas squash and tahini dressing
leaves, shredded 4 large tomatoes ByYesPeas!([Link])
2 tbsp pure maple syrup 5 tbsp pomegranate Serves 4|Prep25 mins plus chilling |Cook 35-40 mins
(preferably amber syrup seeds (arils)
for its rich taste)
200g (8-10cups) rocket FOR THE PANCAKES 1 Preheattheovento200°C/GasMark6.
OTHER INGREDIENTS (arugula) leaves 100g (1 cup) chickpea
3 tbsp olive oil
2 Tomakethepancakes,puttheflour,peas,oil,
a large bunch of flat-leaf (gram) flour
1 tsp cinnamon parsley, chopped
turmeric,saltandpepperintoabowlandwhisk
100g (¾ cup) frozen peas,
defrosted and crushed together.Add150ml(⅔cup)ofcoldwaterand
FOR THE COCONUT SAUCE 1 tbsp olive oil whisktomakeasmoothbatter.Setasidefor1hour.
1 Mixthecoconutmilk,maplesyrupandalime 1 tsp turmeric 3 Combineallthedressingingredientstogetherina
leafinapanandbringtotheboil. ½ tsp sea salt flakes and freshly bowl,addingalittlewatertothindown,coverwith
2 Reducethemixturebyhalftoremove
ground black pepper clingfilmandputinthefridgetochill.
vegetable oil, for frying 4 Spreadthechoppedsquashandonioninasingle
impuritiesastheyrisetothetopofthemix.
FOR THE DRESSING layerinabakingtray.Drizzleovertheoil,then
3 Stirintheshreddedmintleavesandapinch 300g (1¼ cups) vegan
ofsalt. sprinklethecuminseeds,garammasalaandchilli
Greek yoghurt
flakesoverthesquashandonion,seasoningwith
1 tbsp tahini
FOR THE SALAD saltandalittlepepper.
4 heaped tbsp chopped fresh
4 Preheattheovento200°C/GasMark7and mint and coriander (cilantro) 5 Roastfor25-30minutes,turningthevegetables
inabowl,pourtheoliveoil,cinnamon, 1 garlic clove, crushed halfwaythroughuntilgoldenandtender.Takeout
cuminseeds,currypowderandcauliflower juice and finely grated zest oftheovenandmixinthepeas.Keepwarm.
floretsandmixthembyhand. of 1 lime 6 Tocookthepancakes,heatanon-stickfryingpan
5 Oncethefloretsarefullycoated,placeona FOR THE SQUASH AND overahighheatandaddalittleofthevegetable
PEA FILLING oil.Turntheheatdowntomediumandpoura
bakingtrayandcookfor15minutes.
½ a butternut squash, quarterofthebatterintothepan,swirlingthepan
6 Usingthesamemixingbowl,placethe peeled and chopped into
sothatthebattercoversthebase.Cookuntilthe
chickpeasanddicedtomatoes;addthe 2cm (¾in) cubes
pancakesets,thisshouldtakearoundaminute,toss
cookedcauliflowerfloretsandmix. 1 large red onion, peeled
and cut into wedges thepancakeandcookforabout10secondslonger.
7 Placethecontentsonabakingtrayandcook
1 tbsp olive oil 7 Transfertoaplateandkeepwarmbycovering
forafurther15minutes.
1 tsp cumin seeds looselywithfoil.Repeatwiththeremainingbatter
8 Tipthecontentsofthetrayintoaserving 1 tsp garam masala untilyouhavefourpancakes.
bowlanddrizzlewithcoconutsauce. ½ tsp chilli flakes 8 Toserve,dividetheroastedsquashandredonion
9 Dresswiththepomegranateseedsandthe 250g (2 cups) frozen mixturebetweenthepancakesandspoonover
flat-leafparsley. peas, cooked
somedressing.Lightlyfoldthepancakesoverand
serveimmediately.

NUTRITIONAL INFO NUTRITIONAL INFO

52
[Link]
just

ingredients
Put off my long lists of
ingredients? Then these
Tofu burgers are the recipes for you…
By Sun Foods ([Link])
Makes 6 | Prep 5 mins plus draining and
marinating | Cook 10 mins

900g (4½ cups) medium-firm or firm tofu (not

silken tofu), frozen for 48 hours
2 tbsp soy sauce
2 tbsp ketchup
2 tsp Marmite
¼ tsp Tropical Sun Garlic Granules
¼ tsp Tropical Sun Dried Oregano
¼ tsp dried basil
¼ tsp Tropical Sun Onion Salt
100ml (scant ½ cup) Tropical Sun Vegetable Oil
TO SERVE
2 medium tomatoes, sliced: ½ a lettuce head,
sliced: 2 pickled cucumbers, sliced: 6 burger
buns, lightly toasted

1 Thaw out the tofu and slice each block

into burger-size slices.
2 Place the slices on a shallow baking tray
and cover with a couple of clean tea
Leek risotto
towels, on top of which, place another By Vegetarian for Life – VfL is a charity dedicated to supporting older vegans and
vegetarians living in care homes as well as independently ([Link]).
baking tray. Place something heavy
Serves 2 | Prep 10 mins | Cook 30 mins
(such as some weights) on top of the
tray so that the tofu is pressed, and 1 shallot, peeled and finely diced 5 Add the rinsed arborio rice to the
leave for 15-20 minutes to prepare for 2 garlic cloves, peeled and finely diced sautéing vegetables and sauté for
marination. Some water should drain 2 large leeks, cleaned and thinly sliced 1 minute, stirring the rice thoroughly,
from the tofu. 1 litre (4 cups) vegetable stock (broth) ensuring the rice gets coated in
3 To marinate, in a bowl, mix together 230g (1¼ cups) arborio risotto rice, rinsed the sautéed oil.
350ml (1½ cups) water, the soy sauce, 150ml (⅔ cup) white wine 6 Add the white wine to the pan and cook
ketchup, Marmite, garlic granules, FOR THE VEGAN PARMESAN for a further 2 minutes.
dried oregano, dried basil and onion 75g (⅔ cup) cashew nuts
7 On a medium-low heat, slowly begin to
powder and then pour the mixture over 3 tsp nutritional yeast
add the stock, about 150ml (⅔ cup) at
the tofu slices, before marinating in the 1 tsp onion powder
a time, stirring once added, and then
fridge overnight. ½ tsp garlic powder
leaving to simmer for about 4 minutes.
4 Add the oil to a frying pan on medium- Adding another 150ml (⅔ cup) and
high heat and cook the marinated tofu TO MAKE THE VEGAN
PARMESAN CHEESE repeating this process until the rice is
until browned on both sides. cooked through, but not stodgy.
5 Serve with tomato, lettuce and pickled 1 Place all the ingredients into a food
processor along with ½ tsp salt, and 8 Add 2-3 tbsp of the vegan Parmesan
cucumber in a burger bun. cheese, a pinch of salt, stir, and remove
blend until fine.
from the heat.
TO MAKE THE LEEK RISOTTO 9 Garnish with a fresh sprig of thyme
2 Chop and prep all the vegetables. and serve.
3 Add 1 tbsp olive oil to a pan, on a
medium heat. When hot, add the
NUTRITIONAL INFO NUTRITIONAL INFO
Calories (per serving) 397 | Total fat 17.5g
shallot, garlic and leeks. Sauté for Calories (per serving) 662 | Total fat 8g
Saturates 1.9g | Salt 1.78g | Sugar 8.6g about 4 minutes. Saturates 1.4g | Salt 0.09g | Sugar 9.3g
Carbohydrates 44.4g | Protein 18.9g 4 Boil the vegetable stock. Carbohydrates 123.3g | Protein 15.6g

53
[Link]
Easy vegan JUST 10 INGREDIENTS

D I S C O V E R M O R E
“Any vegetables
The recipes on page 54-55 are taken from will work in this
The Indonesian Table by Petty Pandean-Elliott,
published by Phaidon Press. (RRP £24.95.) recipe. You could
This book contains non-vegan recipes.
also serve the curry
with jackfruit
or tofu.”
FOR THE WHITE SPICE PASTE
Makes about 100g (½ cup) Vegetable curry
2 macadamia nuts, coarsely ByPettyPandean-Elliott
ground (optional)
Serves 4-6|Prep20 mins|Cook 15 mins
2-3 tbsp coconut oil or sunflower oil
4 garlic cloves, sliced FOR THE WHITE SPICE PASTE 5 Addthegreenbeansandtheremaining
2-3 small banana shallots, sliced coconutmilkandsimmerfor3-4minutes
1 Combinealltheingredientsinablender
20g (scant ¼ cup) fresh root ginger, sliced more.Addthespinachandcookfor
andblendintoasmoothpaste.
10g (5 tsp) galangal, thinly sliced another1minute.Seasontotaste.
FOR THE VEGETABLE CURRY FOR THE VEGETABLE CURRY 6 Servethevegetablecurrywithsteamed
400g (2⅔ cups) pumpkin or butternut
squash, cut into 1.5cm (⅝in) cubes
2 Heat2tbspcoconutoilinalarge rice,ifyoulike.
3 makrut lime leaves, torn
saucepanoveramediumheat.Addthe
2 salam leaves or bay leaves (optional)
whitespicepasteandcookforabout
4-5minutesuntilfragrant.
1 long stalk lemongrass, crushed
and tied into a knot 3 Addthepumpkinorbutternutsquash,
400ml (1⅔ cups) coconut milk limeleaves,salamleaves,ifusing,and
300g (3½ cups) aubergine (eggplant), lemongrass.Pourinhalfofthecoconut
cut into 1.5cm (⅝in) cubes milkand400ml(1⅔cups)ofwater.Bring
100g (1 cup) French or runner toaboil,thenreducetheheattomedium,
beans, cut into 5cm (2in) segments
coverthepanandsimmerfor5minutes
50g (1⅔ cups) spinach NUTRITIONAL INFO
Steamed brown rice, to serve (optional) 4 Addthedicedaubergineand½tspsalt, Calories (per serving) 377|Total fat 33.5g
thencoverandsimmerfor15-17minutes Saturates 22.5g|Salt 0.05g|Sugar 8.1g
untilthevegetablesaresoftened. Carbohydrates 20.5g|Protein 5g

54
[Link]
Stir-fried tempeh
and vegetables
By Petty Pandean-Elliott
Serves 2 | Prep 15 mins | Cook 10-15 mins

3 garlic cloves, finely chopped

2 large chillies, thinly sliced
1 large banana shallot, finely chopped
10g (5 tsp) galangal, cut into 1cm (½in) slices
250g (1½ cups) tempeh,
cut into 1cm (½in) cubes
2-3 tbsp sweet soy sauce
2 salam leaves or bay leaves
50g (1 cup) button (white) mushrooms,
thinly sliced
100g (1 cup) green beans or runner beans, cut
into 2cm (¾in) lengths
2 large tomatoes, sliced into wedges
Roasted aubergine with spicy nut sauce
1 Heat 2 tbsp coconut oil in a wok or By Petty Pandean-Elliott
large frying pan over medium heat. Serves 2-4 | Prep 30 mins | Cook 30-35 mins
Add the garlic, chillies, shallot and
galangal and sauté for 4-5 minutes.
100g (scant 1 cup) natural pili 1 To make the aubergines (eggplants), preheat the
nuts or almonds with skin oven to 220°C/Gas Mark 7.
2 Mix in the tempeh, sweet soy sauce, 2 garlic cloves, finely chopped
salam leaves and 100ml (scant ½ cup) 2 Using a sharp knife, cut the aubergine into 5cm
1 banana shallot, finely chopped
of water. Season with salt. (2in) pieces. Place in a roasting pan, drizzle
2-3 red bird’s eye chillies, sliced
with 2 tbsp coconut oil and season with salt and
3 Bring the mixture to a boil, then reduce 1-2 tbsp lime juice
pepper. Roast for 30-35 minutes until soft.
the heat to medium-low and simmer for ½ tsp white pepper
2-3 minutes. 2 large aubergines (eggplants)
3 To make the sauce, place the pili nuts or almonds
a small bunch of basil, leaves only,
on a baking sheet and roast on the lowest rack of
4 Add the button mushrooms and stir-fry the oven for 10-12 minutes.
to garnish
for 2-3 minutes until the liquid has
reduced by half. 4 Heat 2 tbsp coconut oil in a saucepan over
medium heat. Add the chopped garlic and
5 Add the green beans and tomatoes banana shallot and sauté for 2-3 minutes until
and cook for 2-3 minutes until the fragrant. Add the chillies and sauté for another
beans are cooked through. 2-3 minutes. Set aside.
6 Season with salt and ½ tsp white 5 In a blender, combine the pili nuts or almonds,
pepper, or to taste. Discard the garlic mixture and 200ml (generous ¾ cup) of
galangal and salam/bay leaves, then water and blend until thick and smooth.
serve with steamed rice, if desired.
6 If necessary, add a little water to the mixture.
Transfer to a bowl, then add the lime juice.
Season with salt and pepper.
7 Transfer the aubergines to a large serving plate
and drizzle with the sauce. Garnish with basil
leaves and serve with rice.

NUTRITIONAL INFO NUTRITIONAL INFO

55
[Link]
Make sure you’re meeting your nutritional needs with our section
dedicated to getting all the good stuff into your diet...

56 58 60
SPRING CLEAN YOUR DIET CHOCOLATE – FRIEND OR FOE? EATING TO SUPPORT THE
Andrea Rymer from The Vegan Society Veronika Prošek Charvátová MSc from IMMUNE SYSTEM
looks at how a spring clean approach to Viva! Health is on an Easter hunt for the Guilda Akopians a nutritionist from Rooted
your diet this month can bring health facts about chocolate. Can it really be good Vegan Kitchen explores all the best foods to
benefits. Take the opportunity to review your for us or is that just a hoax waiting to be include in your diet in order to support a
current eating habits and make a plan that debunked? Discover the truth about our healthy immune system. Prepare to include
includes even more of the good stuff. favourite sweet indulgence. turmeric, papaya and miso in your meals.

Nutrition
Spring clean eating
Andrea Rymer from The Vegan Society takes a look at how to spruce up
your vegan diet this spring and get healthier with a bit of planning
• Base your meals around
A
s the days grow longer
and the chilly winter starchy foods. Carbohydrates
days start to become break down into glucose, an
a distant memory, important fuel for the body. The
April welcomes a new season and recommended daily intake of fibre
a time of renewal. By now, many for adults is 30g, with most adults
of our well-intended new Year’s falling short of that mark according
resolutions will have relapsed and to the National Diet and Nutrition
we’re ready for a fresh start. Survey, so choosing higher fibre
Spring is therefore the perfect varieties of starchy foods, such as
time to put some refreshing brown rice, wholemeal pasta and
transformations in place. Health potatoes with the skin still on, is to
can often be our central focus be recommended.
when making lifestyle changes Tip: Don’t avoid carbohydrates in
and a well-planned vegan diet can your diet. Low-carbohydrate diets,
certainly optimise our health and such as the ketogenic diet, can lead
reinvigorate our energy levels. to short-term weight loss; however,
there are no reliable studies to
Above Avocado oil provides unsaturated Getting the balance right determine its safety in terms of
fat, which is preferable to saturated. It is always important to get the your health and its effectiveness in
balance right when planning meals. the long term.

56
[Link]
“The
Nutrition S PR I N G CLE A N E ATI N G

recommended Below Eating a variety of

daily intake of fibre fruit and veg is essential,
with a target of 30 different
for adults is 30g, types each week to help
with most adults maintain a healthy gut.

falling short of
that mark.”

• Include a good source of nuts, seeds, herbs and legumes. • Choose seasonal produce.
protein with each meal. A quality The gut is home to 70 per cent of our Eating local and seasonal produce
plant protein has a good amino immune system, so a healthy gut is better for both us and the
acid composition. Examples can help to improve our long-term planet, reducing the need for
include tofu, cashew nuts, beans, health. Tip: Drink tea and coffee intensive farming and transport
lentils, chickpeas, peanuts and outside mealtimes. The tannins that contribute to greenhouse
soya alternatives to milk and in tea and coffee can reduce the gas emissions. Shorter storage
yoghurt. Good quality protein absorption of nutrients such as periods prevent degradation,
sources also tend to be good sources iron. Instead, why not opt for a making these foods richer in YO U R
of iron and zinc. fresh lemon and ginger drink? nutrients, and they can even
EXPERT
Andrea Rymer
Tip: Be mindful with meat be cheaper to buy, giving you chose to study
alternatives. Some alternatives • Eat healthy fats daily. Some more bang for your buck. dietetics to combine
to meat can mimic the taste and plant foods (such as shea, coconut Tip: Bell peppers, spring onions her love of food
texture of the real thing, but are and palm oils) contain saturated (scallions), lettuce and radishes are and cooking
not the best protein source – for fats, which are bad for heart some of the UK’s seasonal produce with nutritional
knowledge. Since
example, jackfruit or mushrooms. health. Opting for unsaturated this month, perfect to pack flavour
graduating in 2015,
Reading food labels is a good way fats, such as olives, avocado, nuts into your salad dishes. Top the she has specialised
to check whether a product is a and seeds, including their oils in salad with hemp seeds for your in hospital food
good protein source. Aim for at small amounts, can provide energy daily omega-3 fats. services, learning
least 10g of protein per portion. and help to absorb the fat-soluble disabilities and
vitamins A, D and K. Eating foods In short… weight management.
Andrea adopted
• Eat a variety of fruit and such as walnuts, chia seeds, hemp • You can get all the nourishment a vegan lifestyle
vegetables. Eating a rainbow seeds, ground linseed (flaxseed) you need from a well-planned
in 2014 and is
of different coloured fruits and and rapeseed (canola) oil, which are vegan diet. Aim for balance and now using her
vegetables helps to provide our rich in essential omega-3 fats daily, consistency over fad diets. professional and
bodies with a range of different can also help to support your brain • Aim to eat sustainably by eating personal skills
nutrients. There is also evidence and nerve development. local and seasonal produce. and experiences to
that eating 30 different plants Tip: Limit the amount of oil used in support the work of
The Vegan Society.
a week is key in improving and cooking. Although unsaturated fats Check out [Link]/
[Link].
maintaining a healthy gut flora. can be good for us, any excess fat nutrition and our VNutrition
Although fruit and vegetables make can lead to poorer health outcomes. app for more support and
up a large percentage of this target, Aim for a teaspoon of oil per information on well-planned
plant foods also include grains, portion when cooking with oil. vegan diets.

57
[Link]
Nutrition notebook
Chocolate – friend or foe?
What makes chocolate so irresistible? And can it possibly be good for us?
Veronika Prošek Charvátová from Viva! Health weighs things up
A little bit of history

C
hocolate couldn’t and brought them to Spain that
exist without beans The tropical cacao tree is native to sugar was added to the traditional
from the cacao tree South America and its beans have drink. Since then, the popularity
(theobroma cacao). been used by native people for of cocoa has sky-rocketed and
It bears fruit in the form of large millennia. The Maya valued cocoa eventually chocolate as we now
pods with beans inside and when highly, using it not only as a food know it was created.
Viva! Health is a harvested, the beans are fermented, but also medicine and even currency.
part of the charity
Viva!, Europe’s
dried, roasted (unless it’s for raw Traditionally, cocoa was prepared Cocoa alchemy
largest vegan cacao products) and processed into by harvesting the beans, fermenting, Cocoa contains many powerful
campaign group. cocoa liquor, cocoa mass, cocoa roasting and grinding them into a phytochemicals and some essential
It monitors scientific powder and cocoa butter. The paste. This paste was then mixed nutrients, such as protein, iron and
research linking word cacao is used for the raw and with water, often with the addition magnesium. But let’s face it, no one
diet to health and unprocessed beans and powder, of chilli and other spices, and the eats chocolate because it contains
provides accurate
while cocoa refers to everything mixture was beaten until it turned protein, it’s the effects of its
information on
which you can
roasted and further processed. into a frothy drink. Sugar was yet phytochemicals that are at the heart
make informed Chocolate is made from some to be discovered, so this cocoa of chocolate’s allure. So just why and
choices about or all these different forms of cocoa, beverage was consumed bitter. how does it work its magic on us?
the food you eat. usually with added sugar and some It wasn’t until European invaders Cocoa packs strong antioxidants
[Link]/health other ingredients. got their hands on cocoa beans that help to fight inflammation,
protect blood vessels and DNA from
damage and aid our immune system.
In addition to that, probably the
strongest of cacao’s phytochemicals
is phenethylamine (PEA); a
compound that stimulates the
nervous system and triggers the
release of endorphins – aka ‘happy
hormones’. But that’s not all for the
good news – PEA can also stimulate
the release of dopamine, which is a
potent neurochemical that is linked
to pleasure.
On top of all this, cocoa is also a
rich source of L-tryptophan, a
substance that your body turns into

Below Hot chocolate can have the same

benefits as the solid stuff, but watch out
for drinks containing high levels of sugar.

Above Buying Fairtrade

cocoa products helps ensure
growers get fair treatment.

58
[Link]
Nutrition notebook CH O CO L ATE

serotonin, the feel-good

neurochemical. Serotonin plays a
major role in positive mood, healthy
sleep and appetite. Low serotonin
levels can cause disturbances of all
these conditions and even lead to
depression. Women have more
serotonin receptors in the brain
than men, which is maybe why “Cocoa packs
they seem to be more
receptive to chocolate. It
strong antioxidants
can even help to alleviate that help to fight
the natural decrease in inflammation, protect
feel-good hormones that
women experience before blood vessels and
and during their period. DNA from damage
Chocolate pick-me up and aid our immune
Cocoa is a source of caffeine system.”
– an antioxidant and powerful Above The cacao tree
stimulant. Caffeine stimulates the produces pods that contain
production of stress hormones, the precious beans.
which is why it has an energising
effect, but cocoa isn’t a very rich
source. A half of a regular 100 gram mouth and adds to its irresistible Chocolate all the way Below Cacao
bar of dark chocolate provides flavour. Quality chocolate doesn’t The popular excuse to indulge beans are
fermented, dried
between 10 and 60 milligrams of have any other fat added, so if you in chocolate is that it’s healthy
and roasted to be
caffeine, while just one cup of coffee see various fats and oils listed in the and that’s not wrong! Chocolate
used in making
contains 65-200 milligrams. ingredients, put the chocolate back is a delicious and healthy treat, cocoa products,
Theobromine is another cocoa on the shelf! boosts your iron and magnesium including delicious
phytochemical that acts as a mild intake and makes you feel good. dark chocolate.
stimulant. It has some unique Choose carefully That isn’t necessarily true of the
properties – it helps the tiny muscles Cacao farming is hard work and highly-marketed, popular milk
in the lungs to relax, which is helpful because of the tropical and humid chocolates with their low
if you’re struggling with a cough, and conditions required, it can be grown cocoa and high sugar and
it may also help lower blood only in certain regions. The big fat content.
pressure. What’s probably the best majority is now grown in Africa, Asia
property of theobromine, though, is and Latin America and, despite the
that it releases the compound global popularity of chocolate, many
anandamide, a powerful chemical cacao farmers live in poverty.
producing blissful feelings (the Large multinationals pay little
name comes from the Sanskrit word for their produce and many
for bliss – Ananda). companies have also been
exposed for using child labour.
The darker the better To avoid this exploitation, look
As you can probably guess, to get the for a Fairtrade label – that way
most out of cocoa, you should reach you know cocoa farmers were paid
for dark chocolate as this has the reasonably fair wages and support
highest cocoa content – between 60 sustainable cocoa farming.
and 99 per cent. The lighter the
chocolate, the less cocoa it contains Liquid chocolate
and the more diluted are its benefits If you prefer to drink your
by much less healthy sugar and fat. chocolate, rather than eat it,
The usual standard for dark that’s fine. A cup of hot chocolate
chocolate is 70 per cent, which still can have the same effect as eating a
offers some sweetness, but also few squares of dark chocolate and if
enough cocoa to bring you benefits. you make it strong and hold back on
sugar, it can even be more potent
Cocoa butter than solid chocolate. For that
An indispensable ingredient in every reason, it’s best to use plain cocoa
bar of chocolate is cocoa butter – the powder rather than pre-made
fat extracted from cacao beans. It’s mixtures, as those often contain
what makes chocolate melt in your more sugar than cocoa.

59
[Link]
Healthy Living
Eating to support Above Just one

the immune system

papaya can
provide more than
twice your daily
need of vitamin C.

Nutritionist Guilda Akopians looks at how we can avoid

illness and stay feeling energised with plant-based foods

T
he immune system is skin and healing). Vitamin C is a for fighting off illness. It can be
a complex network of water-soluble nutrient found in enjoyed in both sweet and savoury
cells, tissues, organs leafy greens, berries and citrus fruits dishes as well as teas, juices and
and substances that and acts as an antioxidant, smoothies. It has powerful
help the body fight infections and protecting the cells anti-inflammatory
other diseases. The immune system from damage and antioxidant
includes white blood cells, organs caused by free benefits.
and tissues of the lymph system,
such as the thymus, spleen, tonsils,
radicals.
“Did you know • Spinach
lymph nodes, lymph vessels and • Broccoli that an astounding is not only
bone marrow.
Our immune system plays a vital
may be the
most super of
70 to 80 per cent packed with
vitamin C
Above Broccoli is
a powerhouse of role in keeping us generally healthy, superfoods of your immune but also
vitamins (A, C and as well as helping us fight infections
and viruses, especially now more
on the planet.
It’s rich in
system resides antioxidants
and beta
E) as well as lutein
and sulforaphane. commonly the cold, flu and more vitamins in your gut?” carotene,
recently covid! A and C as both of which
well as E. The give your immune
Below Citrus Diet and the phytochemicals in system the boost it
fruits are a terrific immune system it are great for arming needs to fight off invaders.
source of vitamin An astounding 70 to 80 per cent and strengthening your immune Don’t overcook your spinach, since
C, which is vital for
of your immune system resides in system. Broccoli is a good source the more it’s cooked the less active
maintaining healthy
skin and healing.
your gut. The foods that are highest of lutein, a powerful antioxidant, the antioxidants will be.
in fibre are whole plant-based and sulforaphane, another potent
foods, which include vegetables, antioxidant, and best eaten raw • Almonds Vitamin E in almonds
fruits, whole grains, lentils, or cooked as little as possible – will help ward off colds and flu and
beans, nuts and seeds. steamed for 6-8 minutes. is key to a healthy immune system.
Instead of focusing on a It’s a fat-soluble molecule, meaning
single micronutrient, such • Ginger is a powerful player for it requires the presence of fat to be
as vitamin C, it’s important immunity and digestion and is great absorbed, so nuts are the perfect
to eat a wide variety of
actual food types, since
Below Green
they contain different
and black tea
vitamins, minerals,
are both good
antioxidants and for providing
phytochemicals that work flavonoids, which
in synergy. Here are are antioxidants.
some of our favourite
immune boosting foods
to eat on repeat!

• Citrus Your body does

not produce vitamin C,
which means you need to
get it daily to have enough
to create healthy collagen
(the building block for your

60
[Link]
Healthy Living E ATI N G FO R I M M U N IT Y

package for vitamin E to make it into Above Turmeric

your system. contains curcumin,
which is a strong
• Turmeric This highly anti-inflammatory.
pigmented spice is known for its
anti-inflammatory qualities. The
ingredient curcumin has been found Right Combine
to decrease muscle soreness after some miso and
tofu and you've
a hard workout, as well as bolster
got a soybean
the immune system by stimulating
special that's
antibody formation. antioxidant, anti-
inflammatory and a
• Green Tea Whether you prefer 'complete' protein.
green or black tea, you benefit from
the compounds called flavonoids, probiotics to the gut, making your
powerful antioxidants and known to microbiome healthier.
boost immune function.
QUICK TIPS • Tofu/tempeh These are a great
• Papaya delivers more than twice Here are seven top tips to help you form of plant-based protein and
your recommended daily amount enhance your immune system contain several anti-inflammatory,
of vitamin C in one fruit. It also antioxidant phytochemicals, making
#1 Eat Well by enjoying a healthy, varied
contains an enzyme called papain them a great addition to an anti-
and balanced diet.
that has anti-inflammatory effects inflammatory diet. Tofu is also a
and inflammation is one factor in #2 Be Physically Active through good source of ‘complete’ protein –
most illnesses, so avoiding it can regular exercise. meaning that it has a well-balanced
help the body fight off bacterial amino acid profile – in addition to
infections like sinusitis. Papayas #3 Maintain a Healthy Weight as excess fibre, potassium, magnesium, iron,
contain potassium, vitamin B and weight can affect how your body functions copper and manganese.
folate, a powerful cell rebuilder. naturally on many levels – high blood pressure,
cholesterol, diabetes, fighting off infections In addition to eating fresh
• Sunflower Seeds provide and viruses, and so on. ingredients, many of us turn to
phosphorus, magnesium and supplements to aid in our overall
#4 Get Enough Sleep by switching off in the
vitamin B6 as well as vitamin E, health and wellbeing. These are a
evening from all mental and physical stimulation,
which your immune system needs. great addition to eating a healthy
which will aid in peaceful sleep.
You can also get vitamin E from and balanced diet, but not a
avocados, spinach and broccoli. #5 Quit Smoking as smoking can make replacement, as the foods we ingest
the body less successful at fighting disease as play a vital role in overall health,
• Miso You’ve probably had miso well as increasing immune system problems, especially gut health!
soup at your favourite Japanese such as rheumatoid arthritis.
restaurant. Miso needs no GU ILDA
preparation and adds a touch of #6 Avoid Too Much Alcohol as it can
A KO PI A NS
saltiness to soups, marinades and weaken the immune system and cause too Guilda is a plant-
dressings. Some people credit miso much mental and physical stimulation. based chef and
as a factor in Japanese longevity and nutritionist at the
#7 Practice Mindfulness for creating Rooted Vegan
low levels of obesity. The nutrients in
calmness in body mind and soul, through Kitchen and author
miso, which is a soybean paste that
yoga, meditation and journalling. Read of Veganeast
has been fermented with salt and a
more on this on p94. Cooking: Nutritious
koji starter, boosts immune system Plant-based Dishes. Discover more at
function by delivering healthy [Link]

61
[Link]
ADVERTISING PROMOTION

Sustainable
SUPPLEMENTS
VFL chats to the
founders of We
Are Nutrified
about their
next generation
supplements
What led you to launch We Are friendly pouches. Once you’ve replenished Right Choose the
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Nutrified champions a ‘Recycle, Refill, Our unique vegan capsule range is
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F I N D O U T W H I C H S U P P L E M E N T S A R E R I G H T F O R YO U B Y
TA K I N G T H E Q U I Z AT W E A R E N U T R I F I E D . C O . U K

62
[Link]
ALLERGY-FREE
COOKING
Cut out the allergens and
make Kayla Cappiello’s tasty
dishes without worrying about
adverse reactions

© FOX AND HARE

63
[Link]
Allergy-free COOKING
“These tacos
are quick to make
and, as well as being
free from most
allergens, they’re
absolutely full
of flavour.”

D I S C O V E R M O R E
The extract on pages 63-65 is taken from
Easy Allergy-Free Cooking: Simple & Safe Everyday Recipes
For Everyone by Kayla Cappiello, published by Skyhorse
Publishing. (RRP £20.) This book contains non-vegan recipes.

GARLIC AND HERB POTATO TACOS 4 Add the seasoned potato cubes to the
air fryer and cook at 200°C/390°F for
By Kayla Cappiello (Visit her blog at [Link] and follow her at [Link]/kaylacappiello) 8-10 minutes. Add an extra 2-3 minutes
Serves 1 (3 tacos) | Prep 15 mins | Cook 15 mins for larger cubes.

FOR THE RED FOR THE GARLIC TO MAKE THE AIOLI TO MAKE THE TACOS
PEPPER AIOLI HERB POTATOES 5 Preheat the oven to 180°C/Gas Mark 4.
1 Add all of the red pepper aioli
1 full roasted red 225g (1½ cups) of
pepper, jarred or Yukon gold potatoes ingredients to a blender or food 6 Once preheated, add the corn tortillas
home roasted ½ tsp garlic salt processor and blend until they are fully to a pan or straight on the rack and
3 tbsp diced onions, ½ tsp dried parsley combined. Aioli should be the same warm the tortillas for 3-5 minutes.
sautéed until soft and
½ tsp onion powder consistency as mayonnaise. If the aioli Tortillas should be warm, but still soft, so
lightly browned is too thick, add 1 tbsp more vegan the tortillas are easier to work with. They
½ tsp dried oregano
60ml (¼ cup) vegan mayo or olive oil and blend again. Store should not be crispy.
mayonnaise ½ tsp dried basil
½ tsp pepper
in an airtight container in the refrigerator 7 Remove the corn tortillas from the oven
1 tbsp olive oil
light cooking spray
for 3-5 days. and place on a serving plate. Top each
½ tsp salt
½ tsp pepper FOR THE TACOS taco with roasted red pepper aioli, then
TO MAKE THE POTATOES
½ tsp garlic powder 3 corn tortillas add roasted garlic and herb potatoes.
2 tbsp roasted red
2 First, cut the Yukon gold potatoes into Top each taco with red peppers, vegan
peppers, diced (jarred 1.25cm (½in) cubes. Add the cubes to feta, avocado slices and rocket.
or sautéed at home) a medium-size bowl.
2 tbsp vegan feta 3 Spray the potato cubes with some
½ an avocado, sliced light oil spray if it is needed for the NUTRITIONAL INFO
5g (¼ cup) rocket seasoning to stick. Mix together until all Calories (per serving) 600 | Total fat 27.2g
(arugula) of the potato cubes are evenly coated Saturates 5.1g | Salt 0.54g | Sugar 5.4g
2 tbsp red pepper aioli with seasoning. Carbohydrates 84.5g | Protein 11.1g

64
[Link]
CREAMY MAC AND CHEESE RED VELVET MINI CUPCAKES
By Kayla Cappiello (Visit her blog at [Link] and follow her
at [Link]/kaylacappiello)
CREAM CHEESE FROSTING
Serves 4 | Prep 15 mins | Cook 40-50 mins By Kayla Cappiello (Visit her blog at [Link] and follow her
at [Link]/kaylacappiello)
1 box (350g) of 1 Preheat the oven to 180°C/Gas Mark 4. Makes 24 | Prep 10 mins | Cook 15-20 mins
gluten-free pasta Next, cook one box of gluten-free pasta.
FOR THE FOR THE CUPCAKES TO MAKE THE CUPCAKES
CHEESE SAUCE 2 While the pasta is cooking, add the 240ml (1 cup) 1 Preheat the oven to 180°C/Gas Mark 4.
250g (1 cup) pumpkin, vegetable purée, milk, flour, cheese/ plant-based milk
yeast, Dijon mustard, and spices to a 2 tsp white vinegar 2 Mix the wet ingredients together in one
butternut squash, or
sweet potato purée separate bowl. Mix until fully combined. 140g (1 cup) bowl. Fully combine so that there are no
240ml (1 cup) The sauce should be smooth and gluten-free flour lumps left in the mixture.
plant-based milk creamy and should resemble traditional 45g (⅓ cup) protein 3 Mix the dry ingredients together in
1 tbsp coconut flour, mac and cheese sauce. powder or more another bowl. Slowly add the wet
gluten-free flour, or gluten-free flour
3 Add the sauce to the bottom of a ingredients to the dry bowl. Mix the
brown-rice flour 30g (¼ cup) cornflour
23x23cm (9x9in) dish. When the pasta (cornstarch)
ingredients together.
4 tbsp vegan
Parmesan cheese or is done cooking, drain the water and 2 tbsp cocoa powder 4 Line the holes of a cupcake tray or spray
nutritional yeast add to the dish with the sauce. Carefully 140g (⅔ cup) brown with light cooking spray. Pour the batter
1 tsp Dijon mustard mix together until the pasta is evenly sugar or coconut sugar into the lined tray.
1 tsp garlic covered with sauce. 1 tsp baking powder 5 Bake for 15-20 minutes or until the
1 tsp onion powder 4 In a separate bowl, mix together the ¼ tsp salt centres are set. Remove from the oven.
1 tsp paprika breadcrumbs and spices for the 120g (½ cup) Let cool before icing.
1 tsp turmeric apple sauce
topping. Sprinkle evenly over the top.
½ tsp pepper Add to the oven and bake for about
60g (¼ cup) tahini TO MAKE THE FROSTING
½ tsp salt 3-5 drops of vegan red 6 Combine all the ingredients together in
30-40 minutes. Let sit for 3-5 minutes food colouring
FOR THE TOPPING before serving. a medium-size bowl. Mix until the icing
30g (⅓ cup) gluten-free FOR THE FROSTING
is smooth and thick with no lumps.
breadcrumbs 120g (½ cup) vegan
TIP Why not add 200g (2 cups) diced cream cheese 7 Add the frosting to a piping bag and
1 tsp garlic powder broccoli and ½ tbsp minced garlic into the 120g (½ cup) pipe it onto each cupcake.
1 tsp onion powder pasta mixture before baking? vegan butter 8 Top each cupcake with shredded
1 tbsp olive oil or 1 tbsp
melted vegan butter 120g (1 cup) icing coconut, if desired.
(confectioner's/
powdered) sugar or
NUTRITIONAL INFO sugar substitute NUTRITIONAL INFO
Calories (per serving) 486 | Total fat 6.7g shredded coconut, Calories (per serving) 146 | Total fat 7g
Saturates 1.4g | Salt 1.35g | Sugar 10g if desired Saturates 2.2g | Salt 0.24g | Sugar 12.1g
Carbohydrates 84.4g | Protein 19.4g Carbohydrates 19.9g | Protein 1.8g

65
[Link]
Maximum nutrition, minimum effort! Try
Mirjam Henzen’s vibrant raw food recipes

PINEAPPLE COCONUT
CURRY – P68

67
[Link]
Raw food FEAST

“Enjoy
with your
favorites – serve on
a Portobello bun
BEET BURGER 1 Add the ingredients to a food processor
and mix them until well combined. with lettuce, tomato,
By Mirjam Henzen ([Link])
Makes 4 patties | Prep 15 mins plus
2 Divide the mixture into four equal parts, cucumber, pickled
create burgers to your liking, and place them
dehydrating | Cook none
onto a non-stick dehydrator sheet. red onions and
190g (1½ cups) beetroot, chopped 3 Dehydrate the beet burgers at 63°C/145°F sweet barbecue
for 2 hours.
140g (1 cup) carrot, chopped
70g (½ cup) red bell pepper, chopped 4 Flip the burgers onto another dehydrator tray
sauce.”
2 dried figs and carefully remove the non-stick sheet.
20g (½ cup) parsley, stems and leaves, 5 Dehydrate the burgers for another 3-5 hours
tightly packed D I S C O V E R M O R E
at 46°C/115°F. The extract on pages 67-69
1 tbsp psyllium husk powder
1 tbsp ground golden flaxseed 6 The beet burgers should be dry on the outside is taken from Raw Food Feast
(blond flax meal) and slightly soft on the inside. by Mirjam Henzen. Raw Food
Feast features 60 healthy
1 garlic clove, minced
and delicious recipes, which
1 tsp onion powder
NUTRITIONAL INFO are raw, vegan, oil-free,
1 tsp mustard powder Calories (per serving) 89 | Total fat 1.1g gluten-free and soy-free, full
Saturates 0.1g | Salt 0.16g | Sugar 11.4g of love, and a whole lotta soul!
Carbohydrates 19.7g | Protein 2.5g [Link]

68
[Link]
PINEAPPLE COCONUT CURRY ZA’ATAR FLATBREAD
By Mirjam Henzen ([Link]) By Mirjam Henzen ([Link])
Serves 1-2 | Prep 30 mins | Cook none Makes 8 | Prep 30 mins plus dehydrating | Cook none

FOR THE PINEAPPLE 1 Blend all of the pineapple 120g (1 cup) almond flour 1 Add all of the ingredients to a
COCONUT CURRY SAUCE coconut curry sauce ingredients 70g (½ cup) quinoa flour food processor and mix them
100g (1 cup) young together in a high-speed 60g (½ cup) hulled hemp seeds into a dough.
coconut meat
blender until smooth. 50g (½ cup) ground golden 2 Divide the dough into two equal
235ml (1 cup) pineapple juice flaxseed (blond flax meal)
4 Medjool dates, pitted 2 In the meantime, prepare the parts and spread evenly onto
170g (1 cup) dried figs
1 tsp curry powder noodles and other ingredients, two non-stick dehydrator sheets,
150g (1¼ cups)
1 tsp ginger, grated
add to a large bowl and mix cucumber, chopped
about 5mm (¼in) thick.
1 garlic clove, minced
them well. 3 Create the flatbreads with your
1 tbsp za'atar
120ml (½ cup) coconut water 3 Pour the pineapple coconut 2 tbsp onion powder hands or a spatula.
FOR THE NOODLES curry sauce into a bowl and add 1 large garlic clove, minced 4 Score the flatbread dough into
1 cucumber, spiralised the noodle mixture. 1 tbsp psyllium husk powder four equal-sized pieces.
2 carrots, spiralised 4 Top the pineapple coconut 1 tbsp chia seeds 5 Dehydrate the flatbreads at
OTHER INGREDIENTS curry with beansprouts, spring 355ml (1½ cups) sunny 63°C/145°F for 2 hours.
1 red bell pepper, thinly sliced onion, coriander leaves and soak water – the water from
6 Flip the flatbreads onto other
1 orange bell pepper, nigella seeds. soaked sun-dried tomatoes
dehydrator trays and carefully
thinly sliced
remove the non-stick sheets.
160g (1 cup) pineapple,
finely chopped 7 Dehydrate the flatbreads at
FOR THE TOPPING 46°C/115°F for 4-6 hours more.
beansprouts, to taste 8 The za'atar flatbread should be
spring onion (scallion), to taste dry and pliable.
coriander (cilantro) leaves,
to taste
nigella seeds, to taste

NUTRITIONAL INFO NUTRITIONAL INFO

69
[Link]
next month

Celebrate the Coronation with a street party

or afternoon tea and tuck into Great British classics
with a vegan twist

ON SALE
12 APR

INTERMITTENT FASTING
Discover its incredible health benefits
BIRD FLU
Should we be preparing for another pandemic?
PHOTO FROM EASY SPEEDY VEGAN BY KATY BESKOW
CONTENTS SUBJECT TO CHANGE.
*
Délicieux!
FRENCH CLASSICS
MADE VEGAN
Sarala Terpstra takes three traditional French
dishes and veganises them to create new culinary
delights that taste even better than the originals

MUSHROOM
BOURGUIGNON – P72

71
[Link]
Délicieux! FRENCH CL ASSICS MADE VEGAN

MUSHROOM BOURGUIGNON BEET TARTARE
By Sarala Terpstra By Sarala Terpstra
Serves 4 | Prep 15 mins | Cook 50 mins Serves 4 | Prep 20 mins | Cook 45 mins

FOR THE STEW 1 Heat 1 tbsp of olive oil in a pot. Add the 4 large beetroots (beets) 1 Cut off the tops and bottoms of the beets

1 tbsp olive oil onions and fry until soft and golden. 1 ripe avocado and peel. Rinse the beets, place them in
½ a large onion, Add the garlic and fry for 30 seconds. 1 shallot or ¼ of an a pot, and cover them with water. Simmer
finely chopped onion, finely chopped the beets, covered, for 45 minutes,
2 Mix in the carrots, then mix in the flour
4 garlic cloves, minced 2 tbsp fresh parsley, adding more water if needed.
and cook for a minute. finely chopped
2 carrots, sliced
3 Pour in the wine, deglazing the pan, 1 tbsp Dijon mustard
2 Once the beets have cooled, chop them
2 tbsp flour (use gluten-
free flour if required) and using a wooden spoon to scrape 1 tsp hot sauce (Tabasco
into cubes and place in a mixing bowl.
240ml (1 cup) dry up the bottom. Allow the wine to cook or Frank’s work well) 3 Cut the avocado in half, remove the
red wine for a minute. 1 tbsp lemon juice seed, and scoop out the avocado using a
480ml (2 cups) vegetable 4 Add the remaining stew ingredients 4 cornichons, minced spoon. Chop up the avocado.
stock (broth) or water and simmer, covered, for 40 minutes, 2 garlic cloves, crushed 4 In a processor, add a quarter of the
50g (¼ cup) dry brown, stirring occasionally. a handful of fresh chopped beets and all the chopped
green or French lentils parsley, minced
5 While the stew simmers, heat 1 tbsp avocado. Process just into mush, but
2 tbsp tomato salt and black pepper,
purée (paste) olive oil in a frying pan or skillet. Add not a smooth purée. The colour of the
to taste
1 bay leaf the pearl onions and allow them to fry avocado should not be visible.
a few sprigs of fresh thyme for about 10 minutes, until soft and 5 Mix the processed beetroot and avocado
2 tbsp fresh parsley, browned. Set aside the pearl onions. with the beetroot cubes. Mix in the
chopped 6 Add the mushrooms to the pan and remaining ingredients.
a dash of clove powder allow them to brown and fry until they 6 Spoon a quarter of the beet tartare into a
salt and black pepper, give off their liquid. Once the liquid ramekin (you can also use a teacup, small
to taste
has evaporated, sprinkle with the garlic coffee cup, or small bowl) and pack it
FOR THE MUSHROOMS
powder, onion powder and truffle oil down with a spoon. Place a plate on top
1 tbsp olive oil
and stir well. of the ramekin and then flip over. Tap on
230g (2¼ cups)
mushrooms, sliced 7 Splash the mushrooms with the soy the bottom of the ramekin and then lift
in halves sauce and allow to cook for a minute. the ramekin, leaving behind the moulded
¼ tsp truffle oil 8 Remove the bay leaf and thyme tartare. Alternatively, spoon the tartare
¼ tsp garlic powder branches from the stew and pour the onto a plate and use the back end of a
¼ tsp onion powder stew into the mushrooms. Stir well and spoon to shape it.
1 tsp soy sauce cook for a few minutes, adding salt and 7 Serve the tartare immediately or keep it in
salt and black pepper pepper to taste. the fridge until it is ready to be served.
FOR THE TOPPING 9 Spoon the mushroom bourguignon
100g (1 cup) pearl onions, over potatoes or rice and top with the
peeled – to easily peel,
boil the onions for 30 fried pearl onions. Serve immediately.
seconds then blanch in
cold water. Trim the tops
and squeeze the bottoms NUTRITIONAL INFO NUTRITIONAL INFO
to pop out the onions Calories (per serving) 220 | Total fat 7.9g Calories (per serving) 159 | Total fat 10.1g
from their peels Saturates 1.1g | Salt 0.37g | Sugar 6.2g Saturates 2.1g | Salt 1.36g | Sugar 8.4g
Carbohydrates 21.9g | Protein 6.6g Carbohydrates 17g | Protein 3g

72
[Link]
D ISCOVER
MORE
The extract on
pages 71-73 is
taken from Vegan
French Favorites:
30 Beloved
French Recipes
Reimagined by
Sarala Terpstra,
published by
Sarala Terpstra.

CRÈME BRÛLÉE
By Sarala Terpstra
Serves 4 | Prep 10 mins plus chilling | Cook 5 mins

200g (1 cup) thick 1 Whisk all the ingredients together in

“A culinary
tinned coconut milk,
coconut cream, or a
a saucepan, then place the saucepan torch is used to
on the stove and bring to a boil.
mixture of the two
2 Boil for 5 minutes, stirring
scorch the sugar,
240ml (1 cup) oat milk
55g (¼ cup) sugar, constantly. Pour the pudding into creating a hard
plus more for
spooning on top
four ramekins or small bowls and
refrigerate overnight or for several
top that satisfyingly
1 tbsp vanilla extract hours until firm throughout. cracks when
2 tbsp cornflour
(cornstarch)
3 Dump a generous amount of sugar tapped with
into each ramekin and then pour
1 tsp agar powder
a dash of salt
most of the sugar back out, leaving a a spoon.”
thin but fully coated sugar layer on
FOR THE TOPPING
the pudding.
cane sugar
4 Torch the sugar evenly using a
culinary torch. Hold the torch a few
inches away from the sugar and
move in a sweeping motion so that
the sugar browns equally.
5 Place the ramekins into the freezer
for a few minutes, and then serve
them immediately.

NUTRITIONAL INFO
Calories (per serving) 242 | Total fat 12.7g
Saturates 10.6g | Salt 0.8g | Sugar 25.4g
Carbohydrates 30.9g | Protein 2.4g

73
[Link]
IO B R

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TE A IS
IN IS TH

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GET A TASTE
OF SRI LANKA
AT HOME
Founders of The Coconut Tree
restaurants, Rodrigo and Shamil,
share three of their favourite
Sri Lankan inspired dishes

PARIPPU DHAL – P76

75
[Link]
The Coconut Tree CO O K U P O U R CU R R I ES AT H OM E

PARIPPU DHAL
By Rodrigo and Shamil from The Coconut Tree
([Link])
Serves 4 | Prep 10 mins | Cook 15 mins

250g (1¼ cups) washed red lentils

500ml (2 cups) water
½ tsp turmeric
a pinch of curry leaves
1 tbsp crushed chillies
2 tsp mustard seeds
2 tbsp mild curry powder
50ml (scant ¼ cup) coconut oil
½ red onion, sliced
4 garlic cloves, minced
500ml (2 cups) coconut milk
fresh spinach

1 In a large pot, add the lentils, water and

turmeric and bring to the boil.
2 Leave to simmer for about 10 minutes,
until the water has disappeared, and the
lentils have turned into a yellow colour.
Put the pot of lentils to one side.

CASHEW NUT CURRY 3 In a separate pan, add the coconut oil

and bring to heat.
By Rodrigo and Shamil from The Coconut Tree ([Link]) 4 Add the onion and lightly fry, then add
Serves 4 | Prep 10 mins | Cook 15 mins the minced garlic.
1 litre (4 cups) water 1 In a large pot, add the water, cashew nuts and turmeric 5 Add the remaining spices, mix well and
1 tsp turmeric and mix them together well. then fry for a further minute.
1 tsp fennel 2 Bring the pan to a boil. 6 Remove from the heat and replace with
1 tsp cumin the pot of lentils.
3 Once boiled, check the cashews are nice and soft, then
5 cloves
drain and leave to one side. 7 Add the onions to the lentils, and pour in
5 cardamom pods the coconut milk.
3 tbsp mild curry powder 4 In a new pan, add the coconut oil and bring to medium
heat, then add the onion. 8 Mix everything together well and bring
1½ tsp cinnamon to heat.
a pinch of curry leaves 5 Stir regularly until the onion is golden brown.
9 Add salt to taste, then serve with fresh
400g (3 cups) raw 6 Add the remaining spices and mix well.
cashew nuts spinach leaves.
7 Remove the pan from the heat and replace it with the pot
50ml (scant ¼ cup)
coconut oil
of softened cashews.
1 red onion, sliced 8 Add the fried onions to the cashew pot, then stir in the
500ml (2 cups) coconut milk coconut milk and bring to the boil.
200g (1½ cups) green peas 9 Once boiling, mix in the peas and remove from the heat.
Add salt and pepper to taste and serve.

NUTRITIONAL INFO NUTRITIONAL INFO

76
[Link]
FAT SISTER
(PUMPKIN CURRY)
By Rodrigo and Shamil from The Coconut Tree
([Link])
Serves 4 | Prep 10 mins | Cook 30 mins

50ml (scant ¼ cup) coconut oil

3 tbsp mild curry powder
2 cloves
2 cardamom pods
½ tsp fennel
½ tsp cumin
1 tsp fenugreek
1 tsp cinnamon
1 tsp turmeric
1 tbsp black curry powder
salt and pepper, to taste
600g (4 cups) pumpkin or butternut squash
1 red onion
2 sliced red chillies
4 garlic cloves, minced
250ml (1 cup) water
250ml (1 cup) coconut cream

1 Place a pot (that has a lid) on a medium

heat, then add the oil and spices.
2 Once the spices are sizzling, add the
pumpkin or butternut and mix well so
that all the pieces are coated.
3 Add the onion, chillies, garlic and water
and bring to a simmer.
4 Place the lid on the pot and leave to
cook for 25 minutes.
5 Remove the lid and check that the
pumpkin is softened.
6 Add the coconut cream and gently stir.
7 Bring to heat.
8 Serve and enjoy!

“One of The
Coconut Tree’s
favourite dishes,
NUTRITIONAL INFO this pumpkin curry
Calories (per serving) 408 | Total fat 23g
Saturates 19.9g | Salt 0.17g | Sugar 35.6g will be a guaranteed
Carbohydrates 52.4g | Protein 4g
crowd-pleaser
at home.”
77
[Link]
Relax and unwind
Something for
the weekend
Fill your free days with good company
and indulgent, great-tasting meals

COURGETTE
FRITTERS – P82

79
[Link]
Weekend RECIPES

Sheet pan gnocchi

alla Norma
By Elaine Skiadas
Serves 3-4 | Prep 10 mins | Cook 25-30 mins
Caramelised shallot 60ml (¼ cup) olive oil
and wild mushroom pizza 1½ tsp dried oregano
1 tsp light brown sugar
By Elaine Skiadas
¾ tsp kosher salt
Makes 1 pizza | Prep 15 mins | Cook 30-35 mins
½ tsp crushed red pepper flakes
1 aubergine (eggplant), cut into
2 tbsp olive oil, plus more as needed 1 Preheat the oven to 230°C/Gas Mark 8 and
1.3cm (½in) cubes
5 large shallots, sliced place a sheet pan on the middle rack.
596g (4-5 cups) cherry tomatoes
kosher salt 2 Heat the olive oil in a frying pan (skillet) over 4 garlic cloves, minced
1 tbsp balsamic vinegar medium heat. When shimmering, add the shallots 455g (2½ cups) ready-made/shop-bought
55g (¼ cup) pitted Medjool and a pinch of salt and cook, stirring occasionally, vegan gnocchi
dates, chopped
for 10-12 minutes, or until golden brown. freshly ground black pepper
2 garlic cloves, thinly sliced
1 tbsp fresh thyme
3 Deglaze the pan with the balsamic vinegar, then TO SERVE

225g (2 cups) mixed wild

add the dates, garlic and thyme. Continue to cook fresh basil
mushrooms, roughly torn the shallots for another 5-7 minutes, or until they
are deeply caramelised. If the shallots seem a little 1 Preheat the oven to 220°C/Gas Mark 7,
plain (all-purpose) flour, for dusting
dry, add a splash of water until they break down set to convection mode and line a large
225g prepared pizza dough
into a jammy consistency. sheet pan with parchment paper.
112g (1 cup) dairy-free mozzarella
cheese shreds 4 Transfer the shallot mixture to a plate and set aside. 2 In a small bowl, stir together the olive
TO SERVE (OPTIONAL) Add another drizzle of olive oil to the pan and oil, oregano, brown sugar, salt and red
almond ricotta cook the mushrooms until they are browned and pepper flakes.
rocket (arugula) release their moisture, about 4 minutes. 3 Spread the aubergine, cherry tomatoes
5 Lightly flour your work surface and roll out the and garlic on the sheet pan. Pour the oil
pizza dough to about 1.3cm (½in) thick. Transfer mixture over them and quickly toss to
the dough to a sheet of parchment paper and top combine. Arrange everything, including
with a layer of caramelised shallots, followed by the gnocchi, in a single layer on the
the dairy-free cheese and sautéed mushrooms. prepared sheet pan – it’s OK if it’s pretty
packed – and season with a few grinds
6 With oven mitts, remove the sheet pan from the
of black pepper.
oven and carefully transfer the parchment paper
with the pizza on top to the pan. Bake in the oven 4 Bake for 15 minutes, then remove the
for 12-15 minutes, or until golden brown and no sheet pan from the oven. Use a spatula
longer doughy in the centre. Serve immediately to crush some of the cherry tomatoes
with dollops of vegan ricotta and rocket. and give everything a good toss so their
juices coat the gnocchi and aubergine.
TIP Preheating the sheet pan in the oven yields an Return the pan to the oven for another
D ISCOVER MORE extra crispy crust and helps the centre of the pizza 10-15 minutes, or until the gnocchi are
The recipes on pages 80-81 cook through. If you happen to have a pizza stone, golden brown and crispy. Top with fresh
are taken from Fantastic Vegan feel free to use that instead. basil and serve warm.
Recipes for the Teen Cook:
60 Incredible Recipes You Need
to Try for Good Health and a NUTRITIONAL INFO NUTRITIONAL INFO
Better Planet by Elaine Skiadas, Calories (per ½ pizza) 681 | Total fat 30.2g Calories (per serving) 509 | Total fat 20.7g
published by Page Street Saturates 2g | Salt 2.45g | Sugar 19.7g Saturates 2.8g | Salt 2.28g | Sugar 11.8g
Publishing. (RRP £18.99.) Carbohydrates 95.3g | Protein 15.9g Carbohydrates 71.8g | Protein 14.7g

80
[Link]
Chipotle BBQ
mushroom tacos
with charred
corn salsa
By Elaine Skiadas
Serves 3-4 | Prep 15 mins | Cook 20 mins

FOR THE CHARRED CORN SALSA

2 ears of fresh corn, husked
½ a red onion, finely chopped
1 jalapeño, seeded and minced
a small bunch of coriander (cilantro), chopped
juice of 1 large lime
kosher salt
FOR THE MUSHROOM TACOS
2 tbsp avocado oil
3 garlic cloves, minced
2 tbsp tomato purée (paste)
1 tsp smoked paprika
225g (2 cups) cremini mushrooms,
trimmed and cut into bite-size pieces
425g tin (1¾ cups) of pinto beans,
drained and rinsed
2 tbsp soy sauce
1 tbsp pure maple syrup
1 chipotle pepper in adobo, minced
plus 1 tbsp adobo sauce
1 tbsp apple cider vinegar
4-6 corn or flour tortillas
TOPPINGS (OPTIONAL)
shredded romaine lettuce
chopped fresh coriander (cilantro)

1 For the salsa, heat a large frying pan

(skillet), preferably cast-iron, over high
heat until very hot. Add the corn ears
and cook for 8-10 minutes, turning
occasionally, or until charred on all
sides before transferring to a plate.
Once cool enough to handle, use a
sharp knife to shave the kernels off
the cob. Mix with the remaining salsa
ingredients and season with salt to taste.
2 For the taco filling, allow the pan to cool
slightly, then heat the oil over medium
heat. When shimmering, add the garlic,
tomato purée and smoked paprika.
Toast for 1-2 minutes, or until fragrant.
3 Add the mushrooms, pinto beans, soy
sauce, maple syrup, chipotle pepper
and adobo sauce. Cook for 5-7 minutes
more, or until the mushrooms have
softened and the sauce has thickened.
4 Turn off the heat and stir in the vinegar.
Briefly heat the tortillas, one at a time, in
a non-stick pan or directly on a burner
(if you have a gas stove) until soft and
pliable. Load up each one with the
mushroom filling, a spoonful of corn
salsa and any desired toppings. “Adobo sauce
can be bought
online, or make
NUTRITIONAL INFO your own using chilli
Calories (per serving) 420 | Total fat 12.6g
Saturates 1.5g | Salt 3.63g | Sugar 13.9g
powder, vinegar,
Carbohydrates 68.7g | Protein 13.5g sugar, garlic
and herbs. ”
81
[Link]
Weekend RECIPES

Courgette fritters
By Nisha Vora from Rainbow Plant Life
([Link])
Makes 22-24 | Prep 35 mins | Cook 12 mins

680g (6 cups) courgette (zucchini), peel kept on

2 tbsp ground flaxseed meal
12g (¾ cup) fresh dill, tough stems removed
and finely chopped
4g (¼ cup) fresh mint leaves, finely chopped
4 spring onions (scallions), thinly sliced (bruised
tops trimmed)
2 tsp ground cumin
¼ tsp freshly grated nutmeg
kosher salt
freshly cracked black pepper
43g (⅓ cup) plain (all-purpose) flour
90g (1 cup plus 2 tbsp) panko breadcrumbs
(or homemade bread crumbs; don't use
regular store-bought bread crumbs)
75g (½ cup) vegan feta, crumbled
3 tbsp olive oil, plus more as needed to
cook the second batch
flaky sea salt, for finishing
FOR SERVING
vegan tzatziki (optional)

1 Use the wide holes on a box grater to

grate the courgette. Leave the top nub
of the courgette on so you can use it as
a handle while you grate. For a faster
option, use a food processor if you have
a reversible shredding disc.
2 Add the grated courgette to a colander.
Sprinkle with 1 heaping tsp kosher salt;
toss to combine. Drain for at least
10 minutes, or for a few hours.
3 Make the flax eggs. In a small bowl, mix
together the flaxseed meal and 4 tbsp
warm water. Whisk well, then set aside for
10 minutes to gel.
4 In a large bowl, combine the dill, mint,
spring onions, cumin, nutmeg, ½ tsp
kosher salt, several cracks of pepper,
flour, panko and feta. Stir to combine.
5 Squeeze out the water from the courgette.
Add the courgette to a nut milk bag,
mesh produce bag, or thin dish towel.
Over a bowl, use your hands to squeeze
out as much water as you can (almost
like you're using an icing bag). Move the
courgette around a bit and reshape into a
ball. Squeeze the courgette in sections to
release more water. If needed, use both

“Packed with
herbs and tangy feta,
these fritters are a
flavour bomb! Crispy
on the outside, tender
and creamy on
the inside.”

82
[Link]
hands to squeeze. Repeat a few times,
moving the courgette around so all of it
gets evenly squeezed. If you leave a lot of
water in, the fritters won’t fry up as crispy
and will fall apart.
6 Finish the courgette batter. To the herb/
flour filling, add the prepared flax eggs
and stir to incorporate with your hands.
Finally, break up the squeezed courgette
and add it to the filing. Use your hands
to incorporate the courgette until just
combined and you can squeeze the
batter between your fingers to roll into
balls. Don’t mix too much, as this causes
the courgette to release more water.
7 Shape the fritters. Line a large plate with
parchment paper. Scoop 2 tbsp (25-30g)
portions of the batter (we find it easier to
just weigh it using a scale). Using your
hands, compact the dough tightly before
pressing with your palms to form a patty
(this ensures they stick together). Slightly
flatten the patty (it should resemble a
double stuffed Oreo in size), 1cm (a
scant ½in) thick. Place the patties on a Mango cauliflower curry
lined plate. For smooth edges, cup each By Kylie Perrotti from Exploring Vegan ([Link])
patty with your hands, gently rotating in Serves 4 | Prep 10 mins | Cook 50 mins
a circular fashion to seal the edges and
round the shape. 1 tbsp neutral oil PREPARE THE GINGER AND MANGOES
1 yellow onion, peeled 1 Place the peeled ginger in a food processor. If using
8 Preheat the pan. Line a large plate with and diced
paper towels. Heat 3 tbsp olive oil in a Thai chilli peppers, add them to the food processor.
7.5cm (3in) piece of
large non-stick frying pan over medium- ginger, peeled Pulse until minced. Scrape the ginger and peppers
high heat for a few minutes to heat up. 3-4 Thai chilli peppers, from the processor and transfer them to a bowl. It
To test, add a drop of water; if it sizzles trimmed (optional) doesn’t need to be perfectly cleaned out!
immediately, it’s ready. 1½ tbsp Indian curry 2 Add the mango to the food processor and pulse
powder or garam masala until completely blended. Set aside.
9 Cook the fritters. Carefully add the patties
2 mangoes, peeled and
to the pan, as many as you can fit without seeded or 150g (1 cup)
overcrowding (12 fritters will fit a 30cm COOK THE AROMATICS
of frozen mango pieces
(12in) frying pan). Fry for 3-4 minutes, 1 head of cauliflower,
3 Heat the oil in a wide pot over medium-high heat.
lightly pressing down on each patty with cored and cut into florets Add the diced onion and cook until it’s translucent,
your spatula halfway through. Once the 720ml (3 cups) water about 5-6 minutes. Then, add the minced ginger and
bottom is golden brown, flip and reduce salt and pepper, to taste Thai chilli peppers (if used) and cook for another
the heat to medium. Cook for another TO SERVE minute or two.
2-3 minutes, or until the bottom is also fresh coriander (cilantro),
golden brown (slight charring in spots minced (optional) COOK THE CAULIFLOWER
is OK). Some fritters will be done a bit cooked basmati 4 Add the cauliflower to the aromatics and cook
sooner than others. rice (optional) until it begins to brown around the edges, about
10 Transfer the fritters to a towel-lined 6-7 minutes. Season it liberally with salt and pepper.
surface to absorb excess oil. Sprinkle 5 Add the curry powder or garam masala and toss to
with a pinch of flaky sea salt. Repeat with coat the cauliflower in the spices. Cook for 1 minute
the remaining courgette mixture, adding until fragrant.
2-3 more tbsp of oil to the pan (with a
30cm (12in) pan, you should be able to SIMMER THE CURRY
fry the fritters in two batches). 6 Add the mango purée and 720ml (3 cups) of water.
11 Serve warm as is, or with vegan tzatziki Bring it to a boil and then reduce the heat and
for dipping. simmer for 30 minutes or until the cauliflower is
tender. Taste and season with salt and pepper.
TIP 2 Violife feta is widely available, but if
you can't find it, use vegan cream cheese TO SERVE
(rest at room temperature while you prep, 7 Serve the mango cauliflower curry with cooked
then tear into small pieces). basmati rice and freshly minced coriander, if
you like.

NUTRITIONAL INFO NUTRITIONAL INFO

83
[Link]
MAKING WEIRD

NEW

SCAN TO EXPLORE
OUR ENTIRE VEGAN
ACCREDITED RANGE.
Something sweet

RECIPES
Add the perfect finishing touch to your dinner
or enjoy a tasty afternoon pick me up...

SUMMER PEACHES
AND LEMON CREAM
TART – P86

85
[Link]
Dessert RECIPES

the dough (12-15 times) around the
perimeter and the centre of the crust.
4 Pre-bake the crust for 10 minutes. Put
the pan on a wire rack and let cool for
15 minutes. The crust is now ready for
filling and baking!

TO MAKE THE FILLING

5 Preheat the oven to 180°C/Gas Mark 4.
Drain the liquid from the tofu by
placing it in a colander, then very
gently squeeze it with clean hands
to release any excess water. Put the
drained tofu, lemon juice, sugar,
dairy-free milk, oats and turmeric in a
blender. Process for 30 seconds or
until completely smooth.
6 Pour the tofu mixture over the cooled
pie crust, and smooth the top, leaving
6mm (¼in) of the crust exposed
around the rim.
7 Put the peaches in a medium bowl and
toss with ½ tbsp maple syrup. Overlap
the peach slices in a spiral pattern over
the filling. Bake for 45-50 minutes, or
until the peach edges are golden.
8 To make a tart glaze, put 1 rounded
tbsp preserves or jam and 1½ tbsp
maple syrup into a small bowl and stir
to combine.
9 Put the tart on a wire rack. Let cool for
5 minutes. Spread the glaze over the
peaches. Spoon the remaining ½ tsp
of the preserves onto the centre of the
tart. Gently run a table knife around the
perimeter of the tart. Let the tart cool
for 15 minutes.
10 Carefully remove the springform rim.
Summer peaches and lemon cream tart Cool for 30 minutes more and serve,
or cover, refrigerate and serve cold.
By Laura Theodore
Tightly covered and stored in the
Serves 8 | Prep 30 mins plus cooling | Cook 55-60 mins refrigerator, the summer peaches tart
will keep for 2 days.
FOR THE CRUST TO MAKE THE CRUST
1 tsp extra-virgin olive oil, to coat the pan 1 Preheat the oven to 180°C/Gas Mark 4.
150g (1½ cups) pecan halves Generously coat the bottom and sides
100g (1 cup) gluten-free, quick-cooking rolled oats of a 23cm (9in) round springform pan
70g (⅓ cup, very lightly packed) dark brown sugar with 1 tsp of olive oil.
80g (⅓ cup) creamy sesame tahini
2 Put the pecan halves in a blender (or
2 tbsp maple syrup
food processor) and process into
FOR THE FILLING
coarse crumbs. Transfer the pecan
½ a block (200g) of extra-firm regular tofu,
well drained
crumbs to a medium bowl. Put the oats
2 tbsp plus 1 tsp freshly squeezed
in the blender and process into fine
lemon juice (about 1 medium lemon) flour. Add the oat flour and the brown
70g (⅓ cup) vegan cane sugar sugar to the pecan crumbs and stir with
a dry whisk to combine. D I S C O V E R M O R E
1 tbsp dairy-free milk The recipes on page 86-87 are taken
1 tbsp gluten-free, quick-cooking rolled oats 3 Make a well in the centre of the dry from Jazzy Vegetarian: Lively Vegan
a pinch of ground turmeric (for colour, optional) ingredients. Add the creamy tahini Cuisine That’s Easy and Delicious,
1 very large or 2 medium ripe – but still and 2 tbsp maple syrup. Combine 10th Anniversary Edition by Laura
firm – peaches, pitted (not peeled) and cut using a dough blender until the mixture Theodore, distributed by Book
into 28-30 thin slices resembles wet sand. Evenly press the Publishing Company. (RRP £25.)
2 tbsp maple syrup, divided mixture into the prepared springform This book contains non-vegan recipes.
1 rounded tbsp plus ½ tsp blueberry or pan, using the bottom of a measuring
apricot preserves, or seedless strawberry
jam, divided cup to flatten the crust into an even NUTRITIONAL INFO
layer and pushing it slightly up the Calories (per serving) 389 | Total fat 21.9g
sides. Make teensy 'air' holes by Saturates 2.5g | Salt 1.12g | Sugar 28.4g
poking the tines of a dinner fork into Carbohydrates 44.4g | Protein 8.5g

86
[Link]
Happy apple cake Nutty biscotti bread
By Laura Theodore By Laura Theodore
Serves 8 | Prep 20 mins | Cook 1 hr Makes 2 loaves (14-16 slices) | Prep 15 mins plus cooling | Cook 1 hr 20 mins

80ml (⅓ cup) extra- 1 Preheat the oven to 180°C/Gas Mark 4. 1-2 tsp vegan 1 Preheat the oven to 190°C/Gas Mark 5.

virgin olive oil, plus Liberally coat a 23cm (9in) square, buttery spread Generously coat two, 20x10cm (8x4in)
more to coat the pan (for coating pans)
rimmed baking pan with oil. loaf pans with vegan buttery spread.
120g (1 cup) 100g (1 cup)
chopped walnuts 2 Put the walnuts into a blender and gluten-free, quick- 2 Put the rolled oats and coconut into
200g (2 cups) oat process into coarse crumbs. Put the cooking rolled oats a high-performance blender and
flour (see tip) walnut crumbs, flour, sugar, baking 100g (1 cup, firmly process into coarse flour. Transfer
70g (⅓ cup) vegan powder, cinnamon and salt into a large packed) unsweetened the oat/coconut flour to a large bowl.
cane sugar shredded dried coconut
bowl and stir the mixture with a dry Put the flaxseeds into the blender and
2½ tsp baking powder 2 tbsp golden flaxseeds
whisk to combine. process into fine flour. Add the ground
½ rounded tsp ground 120g (1 cup)
3 Put the 80ml (⅓ cup) oil, maple syrup, almond flour
flaxseeds, almond flour, sugar, baking
cinnamon, plus more
to top the cake sliced banana, and vanilla into a 150g (¾ cup) vegan
powder, bicarbonate of soda, and
¼ tsp salt blender and process until smooth. Add cane sugar cinnamon to the oat/coconut flour
the banana mixture and dairy-free milk 2½ tsp baking powder and stir with a dry whisk to combine.
160ml (⅔ cup)
maple syrup to the flour mixture and stir to combine. ½ tsp bicarbonate of Add the walnuts and pecans and stir to
1 medium ripe Fold in the diced apples. Pour the batter (baking) soda combine the mixture.
banana, peeled and into the prepared pan and sprinkle 1 tsp ground cinnamon 3 Make a well in the centre of the dry
thickly sliced some cinnamon over the top. 100g (1 cup) walnut ingredients. Add the dairy-free milk and
1 tsp vanilla extract halves or pieces, olive oil and stir to combine. Pour the
4 Bake for 25 minutes. Decrease the heat coarsely chopped
120ml (½ cup) batter into the prepared pans.
unsweetened, plain or to 160°C/Gas Mark 3 and bake for an 100g (1 cup)
vanilla-flavoured dairy- additional 35-40 minutes, or until the pecan halves, 4 Bake for 15 minutes. Decrease the heat
free milk top of the cake is firm to the touch and coarsely chopped to 180°C/Gas Mark 4 and bake for
225g (2 scant cups) a toothpick inserted in the centre of the 240ml (1 cup) 60-65 minutes, or until the edges of
unpeeled, cored, and cake comes out almost clean. sweetened or each loaf are golden and very crisp,
diced apples (any unsweetened
variety is fine) 5 Put the pan on a wire rack. Gently run dairy-free milk
and a toothpick inserted into the centre
icing (confectioners’/ a table knife around the perimeter of 80ml (⅓ cup) extra-
of each loaf comes out clean.
powdered) sugar, the cake. Cool for 30 minutes. Slice virgin olive oil, divided 5 Put the pans on a wire rack and run a
to garnish into squares and serve warm, with table knife around each loaf to loosen it
icing sugar sprinkled over the top, or from the pan. Let cool for 30 minutes.
refrigerate and serve cold. Covered Carefully turn each loaf out onto a
tightly and stored in the refrigerator, cutting board. (The inside of each
leftover cake will keep for 3 days. loaf will still be very soft!) Gently cut
each loaf into 7-8 thick slices, using a
TIP You can make homemade oat flour for serrated knife. Serve warm or at room
this recipe, if desired. To do so, put about temperature. Stored in an airtight
250g (2½ cups) quick cooking or old container, the biscotti bread will keep
fashioned rolled oats into a blender and for 3 days.
process into fine flour.

NUTRITIONAL INFO NUTRITIONAL INFO

87
[Link]
Dessert RECIPES

Three ingredient
brownies
By Cook Serve Enjoy
High-fibre sticky toffee cookies ([Link])
Serves 6 | Prep 5 mins
By UK Flour Millers ([Link])
Cook 15-20 mins
Makes 6 | Prep 10 mins | Cook 15-20 mins
3 large bananas
115g (½ cup) vegan 1 Mix the ground flaxseed with the 3 tbsp of water and set aside 125g (½ cup) peanut or almond butter
spread, softened for 5 minutes. Cream together the vegan spread and light brown 45g (scant ½ cup) cocoa powder
150g (¾ cup) light sugar, add the flax egg, followed by the flour, oats, bicarbonate
brown sugar of soda and salt. Mix until large clumps start to appear. 1 Preheat the oven to 170°C/Gas Mark 3.
1 tbsp ground flaxseed
plus 3 tbsp water 2 Mash the soaked dates roughly with a fork and then add to the 2 Peel and crush the bananas in a large
½ tsp bicarbonate of dough along with the pecans and chopped dark chocolate, mixing bowl.
(baking) soda reserving a few chunks to place on top of the cookies. 3 Stir the peanut or almond butter into
1 tsp flaky sea salt 3 Bring the mixture together with your hands until a dough is the crushed bananas, before finally
185g (1½ cups) formed, then divide the dough evenly into six portions (150g stirring in the cocoa powder.
wholemeal flour each). Roll each portion into a ball, flatten lightly and place two 4 Transfer the mixture into a small square
50g (½ cup) instant chunks of chocolate into the top of each one.
porridge (similar to brownie tin and bake in the preheated
Ready Brek) 4 Place the cookie portions in an airtight container and place in oven for 15-20 minutes.
200g (1⅓ cups) dark the freezer until you are ready to cook them.
chocolate (you can 5 If you want to bake one of the cookies straight away, preheat
use chips or bars cut
into chunks)
your air fryer to 180°C/350°F and cook on a circle of a
50g (½ cup) pecans,
parchment paper for 15-20 minutes depending on how well
roughly chopped done you like your cookies.
100g (⅔ cup) dates,
“Make a
TIP 1 If you are baking one of the cookies from frozen, do not
chopped and soaked
in 2 tbsp boiling water preheat the air fryer, place directly into the basket on parchment
rapid sweet treat
paper and cook for 20-25 minutes at 180°C/350°F, the cookie will using just bananas,
defrost as the air fryer comes up to temperature.
nut butter and cocoa
TIP 2 You can also bake these in the oven, preheated to 200°C/
Gas Mark 6 for 15-20 minutes, depending on how well done you
powder – it couldn’t
like your cookies. get any easier
TIP 3 If baking in the oven from frozen, preheat the oven to than this.”
180°C/Gas Mark 4 and give the cookie(s) an extra 5-8 minutes of
cooking time, depending on how well done you like your cookie.

NUTRITIONAL INFO NUTRITIONAL INFO

88
[Link]
The UK’s leading vegan
[Link]/join
campaign charity 0117 944 1000
What’s the deal
with whaling?
Lex Rigby traces the origins of commercial whaling
and the worldwide efforts to prevent it, leading to today’s
nearly total moratorium on this abhorrent trade

W
haling has a long, Grenadines (Bequia) and the United others suggest it might simply be that
complicated history, with States (Alaska and the Makah Tribe of they were considered ‘proper’ or ‘true’
the earliest depictions of Washington State). For this reason, the whales. However, it’s more likely an
humans killing whales International Whaling Commission example of nominative determinism
dating as far back as 6,000 BCE. (IWC), established in 1946 to oversee since the earliest references to right
Whether it was the Ainu, Inuit, Native the whaling industry, categorises whales offer no explanation at all.
Americans or the Basques that started indigenous hunts differently to Yet right whales weren’t the only
hunting and trading whale products is commercial whaling and imposes targets. In the 18th century, demand for
unclear, but today just three nations catch limits rather than subjecting whale blubber to lubricate machinery
continue the practice commercially – them to an embargo. and light homes was on the rise. The
Iceland, Japan and Norway – in Industrial Revolution was upon us and
contravention of the 1986 moratorium The advent of industrial whaling whales were paying the price.
or temporary ban. Initially hunters targeted right whales, Populations of humpback and sperm
In some parts of the world, whaling is particularly northern right whales, who whales were decimated for soap,
bound to cultural identity and are still one of the most endangered perfume, clothing (whale bone corsets
‘subsistence whaling’, it is argued, plays species of all the great whales. It’s and hoop dresses), fishing hooks and
an important role in the lives of native thought that their name derived from meat as well as oil and illuminants.
peoples from Denmark (Greenland), the notion that Balaena Australis were Then came the development of steam
Russia (Chukotka), St Vincent and the the ‘right’ whales to hunt, as they often powered ships and explosive-tipped
swim close to shore and float when harpoons, which transformed the
they’re killed. It seems logical, but commercial whaling industry. Such
technological advancements enabled
hunters to chase the faster blue and fin
whales, exploiting whale congregations
further and further afield. By the 19th
century, coastal populations of whale
species had depleted around the world
Below Only three nations now allow and attention turned to Antarctica.
commercial whaling, making the Huge concentrations of feeding whales
sight of rusting and unused whaling
became a highly lucrative target
boats like this one a more common,
throughout the early 1900s; scientists
and welcome, occurrence.
estimate that more whales were
hunted during this period than in
the whole of the previous four
centuries combined.

The regulation of
commercial whaling
By the mid-20th
century, most of our
great whale
species were in
OM
.C
BE
DO
K. A
OC
ST
©

90
[Link]
WH AT'S TH E D E A L W ITH whaling?
danger; pushed closer and closer orderly development of the whaling The measure passed by 25 votes
towards extinction due to overhunting. industry”, the IWC was formed. They to seven, with five abstentions and
The lack of regulation and cooperation became the decision-making body and formal objections raised by Japan,
for the conservation of migratory were tasked with imposing regulations Norway, Peru and Russia (formally the
species, that cross international on catch limits, whaling methods and Soviet Union). Japan and Peru later
boundaries, was problematic and protected areas, as well as the right to withdrew their objections, the former
during the lengthy battle to find carry out scientific research involving due to political pressure from the US
consensus, tens of thousands more the killing of whales, supported by who threatened to reduce their fishing
whales were needlessly killed. three-quarter majority votes from quota in US waters. Regardless, by
Throughout the 1930s, various member states. 1988, the US revoked Japan’s fishing
nations attempted to bring order to the licenses anyway, propelling them into
industry with little success. Neither the The failings of regulation the sphere of scientific whaling – a
1931 Geneva Convention for Regulation and a moratorium loophole they continued to exploit until
of Whaling nor the 1937 International Although participation in the IWC is not 2019 when they terminated their
Agreement for the Regulation of limited to states involved in whaling, it membership of the IWC entirely
Whaling were effective, but each served as more of a ‘whalers club’ at the and reinstated commercial
provided the framework for the outset; set up by whalers, for operations in coastal waters.
International Convention for the whalers. It imposed
Regulation of Whaling (ICRW). This few restrictions, The state of our
was spearheaded by the USA and often setting oceans today
signed by 15 nations in Washington, Since the moratorium on
DC, on 3rd December, 1946. commercial whaling came
Under the terms of the ICRW to into effect, some whale
“provide for the proper populations have made a
conservation of whale steady comeback, but
stocks and thus make others have not. From a
possible the pre-whaling population of
about 250,000 blue whales
in the southern hemisphere,
there are now estimated to be
fewer than 2,000 remaining.
With increasing threats from
plastic pollution, habitat loss and global
heating, their future is still bleak.
Collectively, whales play a key role in
unsustainable catch limits and failing to oceanic ecosystems, providing a source
enforce compliance when quotas were of nutrients to oxygen-producing
exceeded, which happened frequently. phytoplankton in their poop and taking
It’s a familiar and depressing story. harmful carbon dioxide out of the
Despite the IWC’s best intentions, such atmosphere, which they store in their
shortfalls and lack of clear oversight led bodies. This means they’re crucial in the
to the continued destruction of whale fight against global climate chaos and
species, especially around Antarctica maintaining balance in our oceans.
– where an enforcement vacuum Ultimately, save the whale campaigns
became most evident. During the are not just about ending the bloody
1961/62 Southern Ocean whaling persecution of these enigmatic species,
season, over 66,000 whales were killed. but also ensuring a future for our
With growing pressure from the planet, and in turn, all humanity.
global anti-whaling movement during
the 1960s and 1970s, as well as several
non-whaling and anti-whaling states LE X R I GBY
joining the IWC to gain majority over As Head of Investigations,
pro-whaling nations, the IWC began Lex is responsible for
reforming its policies and incorporating coordinating, conducting and delivering key
investigations to support Viva!'s campaigns, with
new scientific data on whales in its
the ultimate aim of growing veganism in the UK
proposed regulations. By July 1982,
“From a pre- a vote to implement a pause on
and increasing support for Viva! [Link]

whaling population commercial whaling was won by the

necessary three-quarters majority
of about 250,000 blue and still stands today. The decision FO R M O R E IN FO R M AT I ON
whales in the southern stated, “catch limits for the killing A B O U T G LO BA L W ILDL I F E
LO S S R EA D V IVA !’ S N ATU R E
hemisphere, there for commercial purposes of whales
from all stocks for the 1986 coastal IN DA N G ER R EP O R T :
are now estimated and the 1985/86 pelagic seasons V IVA .O R G.U K /P L A N ET/
to be fewer than and thereafter shall be zero.” N AT U R E- IN - DA N G ER.
2,000.”
91
[Link]
10 ways to create
A SUSTAINABLE,
CRUELTY-FREE HOME
Extend your vegan lifestyle into your home environment with
these easy and practical tips, says Charlotte Willis

L
iving life as a conscious vegan doesn’t stop
when you come home, breathe a sigh of relief,
un-tense those shoulders, close the door on TOP TIP FOR
the outside world and sink yourself all the
HOME SHARERS
As someone who has shared houses,
way into your cosy space. And when it comes to making I know all too well the difficulties of wanting to
our homes as sustainable and cruelty-free as possible, it maintain a balance between your sustainable
really is the small, but regular things we choose to do in ethos and keeping your housemates happy.
our own spaces which matter the most. And the best thing When I shared homes, I got around some of these
is, they don’t have to cost a lot either. ➻ issues, such as buying cruelty-free cleaning products,
by offering suggestions of affordable brands and
eco-products. Sometimes it meant being in
CHARLOTTE WILLIS charge of the monthly cleaning product shop
Charlotte is an author, editor and or being the one responsible for scouring
content creator, whose interests and Facebook Marketplace for a replacement
work promote sustainable living, in table! But it often saved us time and
every sense of the word. Charlotte money, which every housemate
is a marketer for ethical brands, author will love you for.
of Vegan: Do It! A young person’s guide
to living a vegan lifestyle, a regular
contributor to sustainability and
plant-based publications, and is studying clinical psychology
with the view to revolutionising women's holistic, natural
and mental healthcare. Find Charlotte on Instagram
@charlottesophiewrites

92
[Link]
Make your H O M E S USTA I N A B LE

#1 Thrift your furnishings. local and smaller businesses

Moved into a new space and is a great way to keep your
looking for décor? Or perhaps home sustainable. Supporting
you fancy extra storage for books, smaller sellers at markets, craft
plants, or clothes? One of the shops, and online from Etsy,
cheapest and eco-friendly ways ensures your home has a unique
to source new furnishings is by and hand-crafted vibe, while
thrifting them. Use websites upholding local businesses.
such as Gumtree, Freecycle and You’ll also likely find a wide range
Facebook Marketplace, where of sellers who use repurposed
you’ll find a range of pre-loved Above Home materials on Etsy.
furniture and decorations. Buying composting is
second hand is sustainable in two an easy way to #9 Try low-plastic shopping.
ways: reducing waste from the reduce waste. Plastic-free shopping isn’t
seller and saving the resources something I advocate for in its
used to create a new product. will give your home a unique and entirety. It’s almost impossible
hand-crafted vibe. to source everything you need
#2 Clean up your cleaning. to sustain yourself and truly
Love a deep clean, but want to #6 Wash cleanly. When you enjoy food without the inclusion
sustainably clean up your act? wash garments, particularly any of a little plastic packaging.
Unfortunately, even in a world made from polyester, it emits However, it helps to stay mindful
of great scientific advancement, microplastics (tiny particles when shopping. Take your own
there are still hidden animal of plastic waste) into global re-usable veg bags rather than
products lurking in popular water systems via our washing plastic ones, opt for loose fruits
cleaning brands, and some Above Use refillable cleaning machines. This has a negative and veggies rather than pre-
companies still test their products products to reduce plastic waste. impact on the health of the packaged ones, try sourcing dried
on animals. Luckily, there are environment, as microplastics goods from your local zero-waste
plenty of affordable brands out cleaners in tablet form, helping gradually make their way into the store, and shop with a list to help
there to choose from, such as cut down on unnecessary plastic food chain and into oceans. The mitigate food waste.
Astonish, who are certified vegan. waste. As always, be sure to check solution? Install a microplastic
Always look for products that are they are cruelty-free. filter into your washing machine #10 Stay clear of décor
leaping bunny approved, as this to capture the pollution. trends. Just as fashion trends
guarantees the product is cruelty- #4 Cruelty-free décor. If come and go, so too do home
free and not tested on animals. you’re anything like me, you #7 Compost. An easy way to décor trends. There’s been a
cannot function without a scented boost a home’s eco-credentials huge rise in minimalism in
#3 Make your kitchen candle and a blanket. Look for is a countertop composter bin. recent years, encouraging a great
eco-friendly. The kitchen is soy or plant-based waxes when Throw in veg scraps, tea bags de-cluttering and simplification
often a source of unnecessary buying candles, rather than and newspapers. Composting of homes in favour of clean lines
waste, so try these simple swaps. paraffin wax or beeswax, and provides houseplants with extra and muted tones. Living with
Instead of kitchen towel, invest shop soft furnishings that are nutrition, and it's a great way to less is certainly one trend that
in re-usable and washable cloths. free from animal hairs, furs reduce household landfill. seems to be planet-friendly,
Buy compostable dish sponges and leathers. If unsure, check but be mindful that following
instead of plastic-based ones. the label or tag for material #8 Buy from local and small trends encourages increased
Ditch clingfilm and tin foil for composition. Also, try to opt for business. Using your spending consumption, which ultimately
re-usable lids and veg-keeping décor made from responsibly power wisely to invest into results in more waste. Instead,
containers to ensure leftovers sourced and re-purposed stay true to your own style and
and produce stay fresh. As materials where possible. Below Support local, plastic-free ask yourself whether you see the
for cleaning products, most and refill shops where you can, décor being in your home for the
surface sprays on the market #5 Repair and upcycle so as to reduce waste. next five years or more.
are predominantly made up of instead of new. It’s tempting
water mixed with a few diluted to chuck out old furniture and
chemicals. There’s been a rise in decorations on the first sign
re-fillable spray bottles and eco- of wear and tear. With low-
cost home goods more widely
Below Upcycle and repair furniture available than ever, replacing
rather than buying new items. them seems less of a financial
strain. But with 22 million
pieces of furniture sent to landfill
every year in the UK (according
to [Link]), perhaps it’s time
to try something new. Repairing
and upcycling old décor using
DIY hacks, reupholstering and
fresh licks of paint is not only a
great way to fill a Sunday, but

93
[Link]
How to
PRACTISE HEALTHY
MINDFULNESS
Moments of healthy
mindfulness can

2
COOK
reduce stress in Cooking
your mind and yourself
a healthy vegan
body, and help you meal is the ultimate

4
to be more present. form of self-care, LIST
Katy Beskow looks and the process
involves being in
Starting a
gratitude
at practical ways the moment. Focus journal can seem
to incorporate your attention on daunting, but it is

3
choosing vibrant and BUBBLES actually a very simple
mindfulness into colourful ingredients If you’re having and mindful task.
your daily routine that stand out to a stressful day, Write down three to
you. Use all of your or need a moment of five things you are

1
CONNECT senses to prepare the fun, blow bubbles. grateful for. These
WITH NATURE ingredients, enjoying It’s hard to think about things will be unique
Take some time the aromas and anything else when to each day, whether
out of your day to go tasting the ingredients you’re dipping the you choose to spend
outside, whether it’s as you go. Notice the wand into bubble the time listing them
in your garden, local sizzling sounds, and solution (or washing in the morning or
park, or path. Notice how the ingredients up liquid!), as you the evening. Take a
the weather, feel the change as they cook. take a deep breath few minutes of your
breeze around your Does the aroma and watch the day to reflect on
hair, or the sunshine evoke any special bubble form. Notice what you are grateful
warming your face. memories for you? all the colours, the for, to help promote
Look around and The wonderful thing shapes, and where positivity and focus.
notice green spaces, about cooking the bubbles fly to, This list will grow
plants and flowers. is trusting your and land. Not only is before your eyes!
Now is the time to intuition, and being this activity fun, but If you’re having a
stop and smell the in the moment as it means you have to hard day, take a few
roses! Listen to the ingredients marry take deep breaths to moments to read
birds chirping, and together to become blow the bubbles, through the list and
see if you can spot a special meal, thereby helping you appreciate all the
any other animals in nourishing both your to feel calmer and wonderful things in
the vicinity. body and mind. more relaxed. your life.

94
[Link]
How to PR AC T I S E H E A LT H Y M I N D FU L N ES S

“Cooking
yourself a healthy
vegan meal is the
ultimate form of
self-care, and the
process involves
being in the
moment.”

7
EAT AND
DRINK
Once you’ve

10
cooked up a SLEEP
delicious meal, Many of
it’s time to eat it us have

8
mindfully. Many of us DANCE bedtime routines,

5
WALK bring a plate to the You don’t have including a warm
Turn this every sofa, switch on the to be 'good' bath, using essential
day, functional TV, or catch up on at dancing to enjoy oils, and reducing

9
activity into a time of emails, but eating and all of the benefits CRAFT AND screen time. These
mindfulness. Instead drinking mindfully is of the fun exercise. CREATE intentional acts
of walking out of the about enjoying your So, find yourself a If you’re are beneficial,
house and letting food in the moment private space, and someone who loves especially when

6
autopilot kick in, pay PUZZLES without distraction. put on your favourite creating, it’s time incorporated with a
attention to how your Puzzles are Not only can this music. Allow your to get out the craft mindful approach
foot feels as it moves a fun activity help you to enjoy and body to move to the supplies. Whether to sleeping. As you
through the air, then whether you’re alone connect with your beat of the music, you enjoy cross stitch, get into bed, notice
onto the ground, or with other people. food, but it helps you there’s no need to making model boats, the softness and
then notice how your From jigsaws, to to understand your learn any specific crafting trinket boxes, temperature of the
arms swing at the side sudoku, crosswords, body, such as when routine. Whether the or even colouring in sheets, then feel your
of your body, and and even charades, you’re full. Set up a music is fast or slow, a beautiful picture, body relaxing into
how you shift from it’s easy to get present peaceful space for move your body in getting creative the bed, and notice
side to side. If you in the moment while eating, without the TV a way that comes is a great way to how your breathing
feel yourself drifting you figure out the or other electronic naturally. Focus on have a moment becomes deeper.
into other thoughts answer. Not only are devices, and use how your body is of mindfulness. Acknowledge any
and worries, focus puzzles a great way to all of your senses moving, how the Allow yourself to worries that pop
again on how your practice mindfulness, to enjoy the meal. movements change, problem-solve, into your head, but
body feels during but they can improve Notice the textures, and how these concentrate, and don’t dwell on them,
this simple activity. concentration, sounds as you cut changes feel. Not develop new skills instead just sink
Perhaps you feel confidence, and through, and how it only will dance help on your terms, and deeper into relaxed
a little breathless have been identified makes you feel in the you to be present in reap the benefits of breathing. High
after a walk, so take as a positive factor moment. Notice the the moment, but it is a relaxation and a sense quality sleep is
a moment to take a in improving temperature of your great way of moving of achievement. You linked to better
few deep, controlled cognitive abilities. drink, how smooth it your body and will also have created mood, improved
breaths, and relax Enjoy the sense of is, and really satisfy releasing some something unique to memory, and
your shoulders. accomplishment, too! your thirst. happy hormones. cherish, too! reduced anxiety.

95
[Link]
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• x24 Vegan Double Dough Brownie
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• x1 Clear Vegan Protein Plus
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Myvegan is giving away this huge bundle • x3 flavours of Myvegan Flavour
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• x1 2.5kg bag of Soy Protein – Speculoos Discover more and see the full
flavour RRP £53.99 Myvegan range at [Link].

Go to [Link]/competitions
to enter for a chance to win!
Competition rules Closing date is 15th April 2023. By entering a competition you are bound by these rules. Late entries will be disqualified. Only one entry per person will be accepted.
Myvegan reserves the right to substitute any prize with cash, or a prize of comparable value. Competitions are open to UK residents only, except employees of Anthem Publishing and any party
involved in the competition or their households. By entering a competition you give permission to use personal information in connection with the competition, for promotional purposes.

96
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97
[Link]
Behind the scenes
ROOT MINERALS
Root Minerals is a cosmetic company founded on love. Lisa from
Vegan Business Tribe speaks with Jay Bharj about how they may not
test on animals, but ‘testing on the wife’ still continues!
Your tagline is 'inspired by
love', so what's the story behind
the brand? It was truly inspired by
love many years ago! When my wife
Amy put make-up on, it usually
resulted in some sort of reaction like
an outbreak of spots or itchiness. It Above There are 26 shades of lipstick,
made me question what actually goes including Cherry Bite and Fine Wine.
into these products and, me being
me, I decided to jump in and find a Minerals, no matter what your
solution. I also wondered if other background or style.
people suffered too, so I asked a
whole bunch of people and realised How important is it to your
that many did. customers that your range is
vegan and cruelty-free? Is it
Did you already have a something they care about? In
background in chemistry or the early days, vegan cosmetics were
cosmetics? I’ve had a passion for unheard of. We spent a lot of time
chemistry ever since I was a kid. trying to explain it. Now it’s totally
However, I never took it to a degree different. The movement has been
level and cosmetics chemistry is a bit strong in the last few years, especially
different to the stuff we learn in with influencers and celebrities
school. In the early days, countless Above Amy many stories about the dangers of shining a light on the sector. We see
time was spent ‘testing on the wife’ (above) struggled nano particles, which enter the this in our own data too – we can see
with turmeric powder and all sorts. with make-up, so bloodstream through the skin, and that people are now actively
Along the journey, I discovered a Jay created their heavy metals, parabens and toxins searching for ‘vegan’, cruelty-free’
own range.
great deal about the industry and how that have no business being in and ‘natural organic’ make-up.
cruel some of the practices were. This cosmetics. We’re living in a modern
led me to developing the whole range, world with amazing technology You're always expanding your
not just foundation, by collaborating around us and many commercial lines – where do you get your
with experts and chemists. brands still use outdated processes. ideas from and what are you
This process helped me find Amy’s going to develop next?Most of
perfect skin match, which is a shade You have 36 shades of my inspiration comes from nature
we call ‘Peanut’. People often ask us foundation and more walks and our travels
about our lovely product names, and than 50 different around the world.
each is inspired by our love of nature shades of eye Amy and I have a
and our adventures shadow – can “ In the early days, passion for
around the world. After you tell us why travelling,
launching
vegan cosmetics
all, who wants boring LISA FOX adventure and
numbers for products? You can read more Root Minerals were unheard of. We exploring.
interviews with with such a spent a lot of time Usually, I
vegan businesses
Do you think people
at veganbusiness
large tonal trying to explain it. disconnect from
would be surprised to [Link]. Join range was Now, it’s totally the world once a
know what is in many Vegan Business important? different.” week to reflect
commercial cosmetics? Tribe to get Being from a Sikh and the greatest
Oh absolutely! There are support from our background, we have ideas and innovation
vegan business many different skin types come to me when I’m lost
experts and a wide
Left ‘IntensifEYE and undertones from light to deep in the forest somewhere! So,
vegan business
Me’ Natural Mascara community that medium, tanned and deeper tones. what’s next? Perhaps a skincare
uses plant oils and can help your We are an inclusive brand and want range, accessories and some limited
vegetable wax. business grow. everyone to benefit from Root edition colours, who knows?!

DARE DARE DARE

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This Veganuary, why not join the DUG tribe and #DAREtoDUG

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Now available at

*DUG is free from milk, soya, lactose, nuts, gluten, celery, crustaceans, eggs, fish, lupin, molluscs, mustard, peanuts, sesame seeds, and sulphur dioxide (sometimes known as sulphites)

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