Plant Power for the Planet May 2017 - £4.

99

SPECIAL More than

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

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

Heather Crosby F Quick meals F Sensational seeds

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

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

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

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

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

3
 93
105
CONTENTS
FEATURES
18 INFINITE YUM UNIVERSE
Author Heather Crosby inspires healthy,
delicious meals with her new book
24 SPECIAL REPORT
Juliet Gellatley from Viva! reveals how
to defeat high blood pressure
50 ESSENTIAL GUIDE TO
HOMEMADE VEGAN CHOCOLATE
Our guide to making this tempting treat
78 TOMATO CATCH-UP
These tasty treats are in the spotlight as
they come into season
80 TOMATO RECIPES
Top 10 recipes you can make with tomatoes
81 TOMATO PRODUCTS
Our pick of the best products to
fulfil your tomato needs
96 NUTRITIONIST'S NOTEBOOK: SEEDS
Viva! Health's Veronika Powell examines
pumpkin, sesame, and sunflower seeds
4
38
31
REGULARS
06 NEWS
A round up of the latest vegan
food, product news, and gadgets
10 HOT PRODUCTS
Our pick of the best new vegan goods
11 BOOK REVIEWS
We give our verdict on the latest
plant-based guides
12 COOK LIKE A PRO
PART NINE: HOW TO MAKE
HOMEMADE BREAD
Take your cookery to the next
level with our kitchen skills series
74 VEG ON WHEELS
Jaqueline Meldrum inspires you to
make the most out of your weekly veg box
94 VEGAN GLOSSARY
Our key to the wonderful world
of plant-based ingredients
114 LOOSE ENDS
Make the most of your leftover
ingredients with these recipe ideas
May 2017
RECIPES
Heather Crosby
20 ITALIAN-STYLE LENTIL AND
MUSHROOM (NOT) MEATBALLS
21 BOURBON SALTED CHOCOLATE
PECAN CLUSTER NICE-CREAM
Lighter bites
23 VEGAN 'CHICKEN' GARLIC SLAW
BURGER
23 EASY AND VEGAN GARLIC SLAW
23 HOMEMADE PRETZEL BUNS
27 PEARL BARLEY, BEETROOT
AND BROCCOLI SALAD
28 KALE AND POTATO NUGGETS
28 BALSAMIC HERBED TOMATOES
29 BUFFALO CAULIFLOWER
30 BAKED TOFU-AVOCADO HAND ROLL
WITH GINGER-TAMARI SAUCE
34 SPICY SALSA
35 HUMMUS AND GUACAMOLE
36 SPICY CHIPOTLE LENTIL TACOS
38 COCONUT BACON
38 THE FAMOUS COCONUT BLT
39 BRUSSELS SPROUTS WITH BACON
AND SHALLOTS
39 QUICHE LORRAINE
41 SAVOURY CHEDDER AND BASIL
SCONES
42 FOCACCIA WITH SPINACH HUMMUS
 111
AND RED LENTIL KOFTA
43 SPICY TOMATO TARTARE ON
CRUNCHY CIABATTA
44 KALE AND WILD RICE SALAD
WITH TEMPEH
45 TURKISH BULGAR SALAD
47 AUBERGINE (EGGPLANT) GYRO
48 VEGGIE BURGERS WITH CHICKPEAS
AND TOMATO CHUTNEY
49 CASHEW FRENCH ONION DIP
61 FREEKEH-STUFFED PEPPERS
62 SPINACH STEW WITH VERMICELLI
RICE
63 ROASTED SPICY SQUASH SALAD
Chocolate heaven
55 PEANUT BUTTER AND
CHOCOLATE TART
56 CHOCOLATE QUEEN OF TARTS
57 CHIA PUDDING WITH A KICK
59 PB&T CHOCOLATE PUDDING
Family
64 STIR FRIED AUBERGINES WITH
YELLOW CURRY
64 TOFU AND SHIITAKE SATAY SERVED
WITH PAK CHOI
66 ONE-POT CURRY RISOTTO
67 THICK AND RICH JACKFRUIT RAGU
69 VEGAN BLACK-EYED PEA CHILI
71 MEXICAN VEGGIE CHILI WITH SWEET
POTATO NACHOS AND GUACAMOLE
73 LENTIL SLOPPY JOES
77 ADUNA BAOBAB, RED LENTIL AND
SPINACH CURRY
Veg on Wheels
75 BRUSCHETTA WITH TRUFFLE
GREMOLATA AND GRIDDLED
ASPARAGUS
76 ROASTED RADISH AND ASPARAGUS
TART WITH KALE PESTO
76 2 MINUTE GREEN SPAGHETTI SAUCE
48
83 WHOLEWHEAT SPAGHETTI WITH 57
CHERRY TOMATOES
Delicious drinks
88 AÇAI POMEGRANATE BLUBERRY
AGUA FRESCA
89 COCONUT SMOOTHIE
90 TOASTED MARSHMALLOW-PECAN
MILKSHAKE
91 ZESPRI SUNGOLD KIWIFRUIT,
MANGO AND ORANGE SMOOTHIE
92 GREEN MACHINE NICE-CREAM
SMOOTHIE
93 MANGO, COCONUT AND TURMERIC
LASSI
Something sweet
84 FUDGY 'NUTELLA' BARS
85 CHOCOLATE AND SPIRULINA
ENERGY BARS
87 BLUEBERRY DREAM
98 MATCHA COOKIES
99 MINI CHOCOLATE CUPCAKES
WITH STRAWBERRY CREAM
100 ZESPRI SUNGOLD KIWIFRUIT,
BLUEBERRY AND MANGO SMOOTHIE
BOWL
100 ZESPRI SUNGOLD KIWIFRUIT, Cook Vegan is available
GRANOLA AND COCONUT in print and digital
BREAKFAST POT
The app is downloadable and works
103 BLUBERRIES AND CREAM CHIA on a number of platforms including
PUDDING PCs and tablets. Readers can
103 BASIC CASHEW CREAM subscribe to either a page turner
104 SUPER-CHOCOLATEY SNACKING version-the onscreen alternative
CAKE to our print publication-or the
105 ADUNA MORINGA KEY LIME PIE interactive pinch-and-pull option.
106 CORGUETTE (ZUCCHINI) LEMON
Download the app from
SPELT SNACK CAKE
107CHOCOLATE TOFU CHEESECAKE
WITH A HAZELNUT-OAT CRUST
109RAINBOW ICE-CREAM
109 CANDY CRUNCH ICE LOLLIES
111STICKY-DATE BROWNIE
5
 News
A round up of the latest vegan
food, product news, and gadgets
Make
tasty vegan
desserts with Delicake
Creating raw desserts just got easier with this new product
from Australian brand Delicake.
Rather than adding your final mix to the tin, this tool focuses
on the step-by-step method of building no-cook desserts – from
adding ingredients, to the delicious reveal.
The Delicake Master is lightweight and contains three sections to
help you create a non-bake dessert of your choice, using just one
piece of cakeware. Available in both rectangle and circular shapes,
it has been designed in three sections to allow you to prepare, set
and serve your dessert all-in-one. Sections include the base, a
sleeve and a lid, created from high impact food grade clear
acrylic, allowing you to control
every step of the process.
Delicake Masters are
available online direct
from the Delicake
website.
Booming sales of
non-dairy milk in UK
Non-dairy milk such as soya, almond and oat milk are being added
to the Office for National Statistics (ONS) inflation basket for the
first time ever, reflecting the increase in popularity of dairy-free
and vegan diets. The ONS said charities such as Veganuary had
contributed to the growing popularity of plant-based milk, thanks
to lifestyle choices rather than decisions driven by allergies. Analysts
compile the virtual shopping basket’s contents based on four indices
that reveal financial statistics about price inflation and consumer
spending patterns drawn from 700 representative goods and services
across 140 areas in the UK. Its contents are reviewed each year
and some items are taken out of the basket and some are
brought in to reflect the lifestyle of the modern consumer in
Britain. Analysts added plant-based milk to represent what
they say is ‘a distinct and growing market.’ Conversely, milk,
cheese and eggs were removed from the 2015 basket due to
failing sales.
EWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NEWS NE
6
JAKE’S BOOST FIGHTS
UK CHILD HUNGER
WITH VEGAN NUT
BUTTERS
H
ealth food start up Jake’s Boost is bringing a
new twist to the nut butter category in both
flavour and ethics. Its blends of multiple nuts
and seeds are taking on nut butter rivals with new
flavour combinations, while taking action against UK
child hunger. Ansje Germann, co-founder of Jake’s
Boost said: “Despite the huge variety of nuts and seeds
out there, the nuts and seed spread options are still
limited in flavours. We’re excited to offer consumers
new alternatives that vary in flavour, nutrients and
texture without the additives, sugar and salt. We’re
doing it with a conscience too. We want to take child
poverty head on by creating quality-driven, desirable
products that enable people to feel good by doing
good.” Launched in 2015, Jake’s Boost’s collection of
three vegan multi-nut and seed butters dedicates five
per cent of profits to UK child poverty charities. The
flavours include: Super Boost Butter, which contains
10 different nuts and seeds, Tiger Boost which is a
blend of cashews, Brazils, sunflower seeds, tiger nuts
and coconut and Cacao Boost which mixes peanuts,
chia and cacao nibs. As well as 190g jars, the butters
are also available in snack pots and can be purchased
direct from the
online shop and
at selected delis
across the UK.
 NEW TOFU ON THE BLOCK
FROM THE TOFOO CO
Handmade in small batches to
a traditional Japanese recipe,
The Tofoo Company tofu is a
great ingredient for salads,
stews and simple mid-week
suppers. Made using organic
soya beans and nigari (an all-
natural ingredient created from
seawater), Tofoo is a versatile
and exciting ingredient and
also a good source of low-
calorie, cholesterol-free
protein. Available in four
varieties – naked, smoked,
Oriental spiced and Indian
spiced – this medium-firm tofu
can be eaten raw or cooked.
The Tofoo Company products
are available to buy (RRP £2.00)
from Ocado as well as Tesco
and Co-operative stores.

OAT CUISINE SUSTAINABLE SNACK BRAND

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

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

Free and Easy

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

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

Food for cavemen

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

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

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

2 These two new delicious protein and energy

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

3 Made using infusions of the finest herbal

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

4 This oat-based cream from Oatly tastes

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

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

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

6 Combining peanut butter and tasty peanut

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

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

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

10
 BOOK REVIEWS
We give our verdict on the latest plant-based guides
THE MAKE AHEAD
VEGAN COOKBOOK
GINNY KAY MCMEANS
The Countryman Press
This debut cookbook
from blogger Ginny Kay
McMeans is filled with
125 homemade recipes
that you can cook on a
whim or make ahead and
freeze for later. Designed
with the busy working
person in mind, there
are dishes covering all
areas from appetisers to
frozen desserts. As well
as full colour images
accompanying all recipes,
Ginny has provided a handy
breakdown that identifies
how long each dish will last
in both the freezer and the
fridge. From sweet potato
chili logs, to slow cooked
marinara sauce, and
cinnamon sugar pretzel
bites, there is something to
suit every taste and cooking
ability. So, if you’re looking
for healthy, delicious
plant-based recipes that
fit a hectic lifestyle then
The Make Ahead Vegan
Cookbook is for you.
THE CHINA STUDY
FAMILY COOKBOOK
DEL SROUFE
BenBella Books
Filled with helpful tips on
substitutions, keeping
foods nutrient rich, and
transitioning to a plant-
based diet, The China
Study Family Cookbook
shows you how to
transform individual health
and health of the entire
family. Author Del Sroufe
keeps hard-to-source
ingredients to a minimum
and shows readers how
to create more than 100
recipes including white
bean and squash chili,
wheatberry sloppy Joes,
breakfast tacos and
creamed corn casserole.
In addition to the recipes,
The China Study cookbook
offers stories from plant-
based advocates (including
China Study author T. Colin
Campbell), tips for getting
your kids involved in the
kitchen, and resources to
make plant-based eating
easier and even more
rewarding for your family.
DIY NUT MILKS,
NUT BUTTERS,
AND MORE: FROM
ALMONDS TO
WALNUTS
MELISSA KING
The Experiment
Blogger Melissa King brings
'nut power to the people'
in her first cookbook with
more than 50 recipes for
homemade nut milks and
butters, along with delicious
wholefood snacks and
desserts that put them to
use. These decadent yet
straightforward recipes such
as rich and creamy pistachio
butter, and chocolate peanut
butter chunk ice-cream, use
few and simple ingredients
that are most likely already in
your kitchen cupboards. Even
better, every dish is gluten-
free and most are grain-free
too. As well as helpful tips,
smart advice and eye-
catching photography the
book also features tasty
ideas for using up your
leftover nut milk pulp. This
is your ultimate guide to
homemade nut milks, nut
butters and beyond.
11
 COOK
like a
PRO
There’s something special about creating
delicious loaves and rolls at home
Hot tip
To ensure you get the best possible
results from your homemade loaf
you should use flour with a high
protein content, such as strong
bread flour. Protein adds strength
to dough and enables loaves of
bread to rise high.

PART NINE: how to BASIC WHITE LOAF RECIPE

make homemade bread the dough feels bouncy and looks

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

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

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

Now that the basic loaf has been

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

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

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

SEEDS, NUTS AND GRAINS

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

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

15

I CAN’T EAT GLUTEN – DOES
THAT MEAN I CAN’T BAKE MY
OWN BREAD?
Annoyingly, many commercial gluten-
free breads contain eggs, and so do
most of the gluten-free recipes you’ll
find online. However, while it may be
trickier, it is by no means impossible
to make gluten-free and vegan bread,
that is also tasty.
Eggs are often used in gluten-
free bread to help the loaf rise,
bring lightness and airiness to a
typically dense type of bread, and
to bind the ingredients. To this end,
you can replace eggs in gluten-free
loaves using a number of common
alternatives. For example, if you are
making a fruit loaf, you can try apple
sauce in place of eggs.
For savoury loaves, flax eggs can
work. However, aquafaba (the liquid
from a can of chickpeas) works very
well to create a lighter loaf without
some of the strong flavours other egg
replacers (like fruits) can bring to the
recipe.
16
BASIC GLUTEN-FREE
WHITE BREAD RECIPE
• 350ml (1½ cups) warm water
• 3 tbsp sugar
• 2½ tsp dry active yeast
• 60ml aquafaba
• ½ tsp cream of tartar
• 300g (3 cups) gluten-free white flour
• 4 tsp baking powder
• 1 tsp salt
• ½ teaspoon xanthan gum
• 115ml (½ cup) flavourless oil
• 2 tsp apple cider vinegar
1 Grease a standard loaf tin. Preheat
your oven to 180˚C (Gas Mark 4/375˚F).
2 Mix the yeast with the sugar and
water and set aside for at least 10
minutes.
3 In the meantime, mix the cream of
tartar and the aquafaba. Using a mixer
or a handheld whisk, whisk until stiff
peaks form. This will take around 5
minutes in a mixer. (You can try this
by hand, but it will require some real
Hot tip
Xanthan gum may sound
horrible, but it’s simply
a bread additive used to
reduce crumbling in gluten-
free bread. It is readily
available in health
food shops.
elbow grease).
4 In a bowl, combine the flour, baking
powder, salt, and xanthan gum. Mix
until combined.
5 In your mixer’s bowl (or a large bowl
if you have no mixer) add the yeast and
the flour mixture, and combine using
your mixer’s paddle attachment, or by
hand. As you are mixing, slowly add
the oil and the apple cider vinegar. Mix
well until smooth.
6 Add the aquafaba and gently
combine – you do not want to overbeat
at this point. Your mixture should be
slightly runny like batter.
7 Pour into the loaf tin. Bake for
around an hour – keep an eye on
your loaf to make sure the outside
isn’t burning. When you take it out
of the oven, let it cool in the tin
slightly, before removing. Do not
attempt to slice until it is around room
temperature.
17
 Infinite
YumUniverse
Author Heather Crosby inspires healthy,
delicious meals with her new book

18
F
or someone who describes
herself as a former ‘veggie-
phobe’, Heather Crosby
sure knows how to put
a delicious vegan plate
together. The blogger and author
says she approaches food ‘through a
creative lens’ – and her flair for flavour
is evident in her dishes. Heather’s
new book, YumUniverse Pantry to
Plate, was conceived with a simple
but brilliant goal – to inspire people to
create healthy but tasty dishes night
after night in their own home. The
twist? The recipes are customisable,
meaning you can build an almost
infinite amount of meals with the food
in your pantry.
Congratulations on your book. You’ve
created a really vibrant, exciting,
and tempting book, stuffed with
delicious recipes and really enticing
photography. Is this something that
takes a lot of work?
Thank you so much. It sure does take
a lot of work. No doubt about it.
What cuisines influence you?
I’m inspired by so many cuisines, but as
far as my personal menu rotation goes,
I’d say Latin flavours, Asian, Indian, and
classic American comfort-food rule most
choices.
Who inspires your cooking style in
terms of chefs?
On a day-to-day basis at home, I like to
keep it real with one-pot, quick, well-
rounded meals. I use what I have on
hand and go with what my food mood
dictates to create a dish that simply
makes me happy.
When entertaining, I enjoy choosing
a theme and pushing the boundaries of
that theme creatively. My everyday style
comes from my heart and my memories,
but when it comes to chefs I admire
and have enjoyed learning about, I’d
say Grant Achatz and Dominique Crenn.
I’m also crazy for the experience that
Magnus Nilsson has created in remote,
snow-covered Sweden (I obviously
watch Chef’s Table). I often think of
him when I daydream about opening a
special, experience-based restaurant in
my small, West Virginia town.
How do you approach creating a new
dish? If you are trying to ‘veganise’
an old classic, do you adopt quite a
scientific process?
I’m a curious person, and am also really
energised by trying something out of the
box to see if it works — success or failure
being the outcome. Both are lessons
learned and inform what’s next. My heart
and tastebuds are my guides, unless it’s
baking, then a little bit of that science and
alchemy are involved.
When you were compiling the book,
how did you decide what recipes went
in there?
I first started by defining the 30 recipe
templates for the foods we love to eat
like veggie burgers, ice-cream, fries,
and cookies — the real staple foods.
Then I created an outline to make sure
I represented a variety of ingredients
and techniques with the recipes so they
truly showed what was possible for the
reader to create at home based on those
templates. Sometimes the ingredients
I found at the time informed the recipe
(Loaded Cherry Pie Ice Cream), sometimes
tradition and nostalgia did (Sriracha Mac),
sometimes curiosity and risk taking (hello,
Blueberry Balsamic Nice Cream) led the
way. I like to keep things open and let
instinct guide me a lot of the time — it’s
there for a reason.
What are your favourite recipes from
the book?
Now this is a tough question. I’d say the
Earl Grey & Strawberry Granola, Sweet
Potato Muffins, Carrot & Cauliflower
Tots, Mushroom & Sage Lasagna, Pesto
Panzanella Salad, Dynamite Mushroom
Maki, “Red Velvet” Peppermint-Choco
Chip Cookies, and Bourbon Salted
Chocolate-Pecan Cluster Nice Cream
would be a great place to start.
If someone starting out as a vegan
thinks it’s too complicated to make
vegan food — or bland, what general
piece of cooking advice would you give
them?
Take baby steps and get real with yourself.
Change can be difficult for many but if
your reasons for wanting change are
solid, they can give you strength to go for
it. We all come to the table with a varied
HeatherCrosby
lifetime of habits, tradition, memories,
and dietary needs. So, simply choose
one recipe that looks good to you (and
maybe has one ingredient that is easy
to find, but it’s something you don’t eat
that often) and add that to the menu
rotation. Small changes can mean just
as much as the big ones. Layer on small
ones until they compound. Once you are
comfortable with one addition, add one
more and keep going until the good stuff
starts to replace the not so good stuff in
your food and wellness routine. Change
takes time, respect that. If you rush it,
you may miss all the lessons and details
that build a solid, new foundation for a
lifetime.
And I can guarantee you, nothing
out of Pantry to Plate is 'bland!' So start
there. The templates help readers create
comforting, health-booster versions of
what they like to eat, from what they
have, right now. So don’t wait — there
is NO 'perfect time'. Perfection seeking
is a form of procrastination. Just try one
thing. Now.
Is there anything you’d like to add
to that?
I grew up eating convenient comfort food
and sweets. When I had to change my
diet, I didn’t want to give up delicious,
creamy, decadence, but I also didn’t want
to compromise my health or feel terrible
anymore. I simply had to get creative
and put in the effort to prepare, which
wasn’t that bad at all after I got over the
initial ‘I’m too busy’ resistance (excuses).
It’s actually kinda meditative to prepare
foods for the week. Plant-based recipes
have come a long way, too, so enjoy it.
Find what makes you excited and inspires
you to action because healthy choices
shouldn’t be about deprivation. Plant-
based foods offer so much more variety
of flavour, texture, and fun than the
handful of staple foods that end up on
dinner plates in most homes. Be curious.
That’s how we learn, grow, and thrive.
• For gluten-free, vegan bread
making check out Heather's course:
glutenfreebakingacademy.com.
For plant-based recipes, meal plans,
and books: yumuniverse.com
• Image by Heather Crosby
19
 ITALIAN-STYLE LENTIL AND
MUSHROOM (NOT) MEATBALLS
Try these (not) meatballs nestled in
a sub roll, served as an appetizer with a
delicious dipping sauce or with roasted
spaghetti squash and tomato sauce
for a pasta-free spaghetti and (not)
meatballs that’s sooo good. You can
shape them into burgers or sliders, too.
Makes: 20-24 Meatballs
or 5-6 full-sized burgers
• 2 tbsp unrefined coconut oil,
grapeseed oil, or avocado oil
• 260g (2 cups) diced carrots
• 70g (1 cup) chopped portobello
mushrooms
• 160g (1 cup) diced white onion
• 400g (2 cups) cooked green, brown,
or French green lentils (roughly
140g/¾ cup dry)
20
• 2 tbsp water
• 1 tbsp chopped fresh basil
• 1 tbsp chopped fresh parsley
• 1 tbsp chopped fresh oregano
• 1 tbsp chopped fresh thyme
• 3 garlic cloves, minced
• 2 tsp ground psyllium husk
• 2 tsp rough-chopped fennel seed
• 1 tsp fresh-cracked black pepper
• 1 tsp sea salt, plus more to taste
• ½ tsp red pepper flakes
• ½ tsp smoked paprika
1 In a frying pan heated to medium,
add 1 tablespoon of the oil and sauté
the carrots for 20 minutes, until easily
pierced with a fork but firm, not mushy.
2 Add the mushrooms and onion
and sauté over medium heat for 5-10
minutes, until softened and browning a
bit. Transfer to a food processor with the
remaining ingredients. Pulse together
30-35 times, until just broken up and
sticky with texture and bits of colour
intact. Taste — if needed, season with
more salt or seasonings. Pulse or stir
to incorporate.
3 Form 1½-inch (4 cm) meatballs
with your hands. Heat a frying pan to
medium and add the remaining oil.
Slow-cook the meatballs, rotating often,
for 10-15 minutes, until browned on all
sides. Serve warm.
• Recipe from YumUniverse Pantry to Plate
© Heather Crosby, 2017. Photographs copyright ©
Heather Crosby, 2017. Reprinted by permission of
the publisher, The Experiment. Available wherever
books are sold. theexperimentpublishing.com
Per 100g:
96 3.1g 2.3g 2.1g 0.18g 5.1g
kcal Fat Saturates Sugars Salt Protein

BOURBON SALTED CHOCOLATE-
PECAN CLUSTER NICE CREAM
This one is for my grandparents,
who loved their bourbon, and their
sweets. If you don’t love a boozy kiss in
a dessert, simply leave out the bourbon.
Serves: 4+
• 50g (½ cup) raw pecan halves
• 120ml (½ cup plus 1 tbsp) maple
syrup
• ½ tsp sea salt
• ¼ tsp ground cinnamon
• 2 pinches cayenne pepper
• 2 pinches ground cardamom
(optional)
• 1 vanilla bean pod
HeatherCrosby
2 Press the vanilla bean pod so it lies
flat on a cutting board. Carefully slice
down its entire length with a sharp
knife and open. Use the back of your
knife to scrape out the caviar-like seeds
and toss into a large pot. Heat the pot
to medium-high and whisk together
the coconut milk, the remaining 120
ml (½ cup) maple syrup, oil, bourbon,
arrowroot, and ¼ teaspoon salt until
velvety smooth and starting to simmer.
Remove from the heat and chill for 2 to
3 hours in the fridge, until thoroughly
cool.
3 Melt the chocolate bar in a glass bowl
over a saucepan of boiling water and
toss the pecans in the chocolate until
coated. Cool in the fridge; chop into
bite-sized pieces.
4 Process the chilled milk mixture in an
ice-cream maker until firm but stirrable.
Transfer to a freezable container and
fold in the pecan clusters until evenly
distributed but maintain swirls and
chunks. Freeze for 1-3 hours, until firm.
Thaw to scoopable consistency and
serve.
• Recipe from YumUniverse Pantry to Plate
© Heather Crosby, 2017. Photographs copyright ©
Heather Crosby, 2017. Reprinted by permission of
the publisher, The Experiment. Available wherever
books are sold. theexperimentpublishing.com
Per 100g:
243 19g 13g 13g 13g 0.05g
kcal Fat Saturates Sugars Salt Protein
• 720ml (3 cups) canned full-fat
coconut milk
• 1 tbsp unrefined coconut oil
• 2 tbsp bourbon
• 1 tbsp arrowroot starch/flour
• 1 x 3oz (85g) dark chocolate bar
1 Preheat the oven to 180°C (Gas
Mark 4/350°F) and line a baking tray
with unbleached baking paper. In a
small bowl, stir together the pecans,
1 tablespoon of the maple syrup
¼ teaspoon of the salt, cinnamon,
cayenne, and cardamom until the
pecans are coated. Scatter on the
baking tray and roast for 7-10
minutes, until browned. Remove
from the baking tray and cool in
the fridge.
21
 Lighterbites

NOT Chicken
Burger

22

VEGAN 'CHICKEN' GARLIC SLAW
BURGER
Serves: 2
• 6 TVP slices - chicken style
• Olive oil, for the pan
• ½ tsp paprika powder
• ½ tsp salt
• ¼ tsp curry powder
• 50g (½ cup) Garlic Slaw
• 2 pretzel buns
1 Prepare your Garlic Slaw and Pretzel
Buns.
2 For the vegan chicken slices, heat
water in a big pot and toss the TVP slices
in there once it's boiling. When the TVP
slices are soft, drain them and gently
press the water out of them.
3 Add olive oil to a large pan, so it's
coated on the bottom (you can use less
if you use a non-stick pan), heat it up
and add the spices. Tilt the pan, so that
the oil takes up all the spices. Add in the
TVP slices and pan-fry them on medium
to high heat until brown on both sides.
4 Assemble your burgers and enjoy.
EASY AND VEGAN GARLIC SLAW
• ½ head purple cabbage
• ½ tsp salt
• 1 tsp lemon juice
• 115ml (½ cup) Garlic Sunflower Seed
Dressing
1 Wash the cabbage and thinly slice it
(leave out the core) using a mandoline
slicer.
2 Place the sliced cabbage in a large
bowl, add the salt and lemon juice
and give it a good mix. Then add Garlic
Sunflower Seed Dressing and mix again.
3 Place the slaw in the fridge and let it
sit overnight.
4 The cabbage gets softer overnight.
HOMEMADE PRETZEL BUNS
Serves: 8
For the bread dough:
• 500g (4 cups) plain flour
• 1 package (7g) active dry yeast
• ¾ tsp salt
• 1 tbsp olive oil
• 300ml (1¼ cups) lukewarm water
For the baking soda water
bath:
• 470ml (2 cups) water
• 2 tbsp baking soda
For the toppings:
• 1 tsp poppy seeds
• 1 tsp sesame seeds
1 Mix the flour and salt for the rolls in
a large mixing bowl. Make a well in the
middle, add in the active dry yeast and
115ml (½ cup) of the water. Let it sit
for about 5 minutes until the yeast is
bubbly. Then add in the olive oil and the
rest of the water for the dough. Knead
by hand until a soft dough firms or use
a kitchen machine and let the machine
knead the dough for you.
2 Once a smooth, non-sticky dough
forms (you might have to add more
water or more flour), cover it with a
clean kitchen towel and let it sit until it
doubles in size (about 1-2 hours).
Preheat the oven to 250°C (Gas Mark
8/480°F).
3 Cut the dough in eight equal pieces
and form the rolls.
4 In a pot, heat the water for the water
bath and add in the baking soda. Place
one roll after another in the hot baking
soda water bath with the top side down
and let it simmer in there for about half
a minute to a minute. Then put them on
a baking tray lined with floured baking
paper.
5 Carve the surface of the dough lightly
with a knife and add the poppy and
sesame seeds on top.
6 Bake the bread in the oven for about
20 minutes and take it out once the
surface is wonderful golden. You can
knock on the bottom of the bread and
when it sounds hollow it's done.
• Recipes and images supplied by Bianca
from elephantasticvegan.com
23
 Don’t get High
get Healthy
High blood pressure is almost entirely
millions of lives, including the young.
Juliet Gellatley of Viva! reveals how
H
ere’s a fun party icebreaker!
What’s the number one
risk factor for death in the
world? I’ll guarantee that
almost no one gets the right answer
– which is, high blood pressure
(hypertension). And yet this silent
killer lays waste to the lives of nine
million people every year in the UK,
and its victims are becoming ever
younger.
An alarming one-fifth of 24-32
year olds have high blood pressure;
one third of men and one quarter of
women aged 40 have it and by the
age of 70, we’re expected to have it
as if it is an inevitable part of aging
— and most of us do. It kills so many
because it plays a part in a range
of fatal conditions, including heart
attacks, aneurysms, heart failure,
stroke and kidney failure.
What’s particularly alarming is
that damage starts at only small
increases above normal levels. Brain
scientists have recently made the
startling discovery that by age 40,
the brain of a person with clinically
high blood pressure of 140/90, looks
seven years older than the brain of a
person with normal blood pressure.
The Alzheimer’s Disease Center at
the University of California, Davis,
USA show that even slightly raised
24
preventable and yet devastates
you can defeat it with a vegan diet
blood pressure, if persistent, causes pressure in our 30s and 40s causes
brain injury and premature brain dementia later in life.
aging. The higher the systolic blood Dr Charles DeCarli, senior author
pressure, the more severe the harm. of this study and director of the
These findings are consistent Alzheimer’s Disease Center says: “The
with previous research that links message here is really clear: people
hypertension to brain damage. But can influence their late-life brain
this is the first study to show an health by knowing and treating their
association beginning so early in blood pressure at a young age, when
life and inflicting the type of injury you wouldn’t necessarily be thinking
that causes cognitive decline and about it. The people in our study
dementia. In other words, brain were cognitively normal, so a lack of
damage caused by high blood symptoms doesn’t mean anything.”
Number crunching
Blood pressure describes the pressure in the main blood vessel in your arm,
which stems from the heart. It is measured both when the heart is beating
(systolic pressure – the first measurement) and between beats (the resting
rate, or diastolic pressure – the second measurement). It is given as two
figures, eg 120/80.
Classification Systolic blood pressure Diastolic blood pressure
Normal Less than 120 and less than 80
Pre-hypertension 120-139 or 80-89
Stage 1 hypertension 140-159 or 90-99
Stage 2 hypertension More than 160 or more than 100
Blood pressure should be checked when resting. Single measurements aren’t
particularly meaningful. A diagnosis of high blood pressure (hypertension)
isn’t normally made unless a high reading is measured on three separate
occasions – usually over three months.

As always, people love to blame their
genes yet medical data collected in
the ongoing Strong Heart Family
Study in the US shows that 85 per
cent of high blood pressure cases
are due to our lifestyle, not genetics.
And even those with a genetic
susceptibility can reduce their blood
pressure by changing the way they
live and eat.
AND THE CAUSE IS?
Just about every health body in the
world shouts 'too much salt' in the
diet as the top answer. The NHS also
cite being a couch potato, rather
liberal with the booze, stuffing down
too much food and of the wrong
types, smoking and lack of sleep.
The main villain where salt is
concerned is the processed food
industry, who use ultra-cheap salt
and sugar to sell us their junk. Three
quarters of our salt intake comes
from processed foods rather than a
saltshaker. People become hooked on
these hyper salty foods.
But another important reason
why the food industry uses salt is to
increase the profitability of meat.
Salt is added so it absorbs water,
which can increase its weight by
almost a fifth. Some major UK
poultry processors import raw frozen
chicken, to which salt has already
been added, and then tumble it with
water and water-binding additives.
But the biggest culprit for adding
salt to the diets of children and teens
in the UK is pizza. Dr Michael Greger,
health expert and scientific advisor to
Viva!, told me: “A single slice of Pizza
Hut pepperoni pizza can contain half
your recommended sodium intake
limit for the entire day. For those
between the ages of 20 and 50, the
greatest contributor of sodium to
the diet is chicken — not the tinned
soups, pretzels or crisps you might
expect."
WHY IS SALT THE SINNER?
Salt directly damages your blood
vessels within 30 minutes of eating
it. But it also raises blood pressure by
making you hold on to water in your
blood stream.
Your body removes unwanted
fluid by filtering blood through your
kidneys, where excess fluid is sucked
out and seeps into your bladder to
Specialreport
be expelled as urine. To do this, your
kidneys use osmosis, a process that
uses a delicate balance of sodium and
potassium to pull the water across
cells from the bloodstream into a
collecting channel that leads to the
bladder.
The sodium and chloride which
make up salt, increase sodium levels
in your bloodstream and destroy that
fine balance, diminishing the kidneys’
ability to remove water.
According to Blood Pressure UK:
“The result is higher blood pressure
due to the extra fluid and extra strain
on the delicate blood vessels leading
to the kidneys.
“Over time, this extra strain can
cause kidney disease, reducing their
ability to filter out unwanted and
toxic waste products, which then deposited along artery walls.
start to build up in the body. Cholesterol is found only in
“If kidney disease is left untreated animal foods (meat, fish, eggs, dairy
and blood pressure isn't lowered, and so on) and there is none in
the result can be kidney failure — any plant food of any kind — even
when the kidneys are no longer able those which contain lots of fat, such
to filter blood and the body slowly as avocados, nuts and seeds, are
becomes poisoned by its own toxic cholesterol free.
waste products”. Consuming cholesterol-rich foods
High blood pressure also goes can increase cholesterol levels in
hand in hand with heart disease. In the body to some extent but much
order to keep pumping, your heart more problematic is the effect of
has its own blood supply from the eating animal protein and saturated
coronary arteries. Heart disease animal fats. It’s all the usual suspects
occurs when these arteries start — dairy, hard cheeses, cream, ice-
to become blocked. It is a gradual cream, milk chocolate and butter,
process of furring up with ‘plaques’ red and white meats, fish and eggs.
— a thick sludge formed from Hydrogenated fats are also damaging.
cholesterol and other substances. Entirely a product of the laboratory,
It’s known as atherosclerosis and they are hardened vegetable oils and
can start at the tender age of three if found largely in ‘junk’ foods. Highly
given a bad diet. appropriate considering they are
Imagine placing your thumb over complete junk.
the end of a hose pipe with water Animal protein, saturated and
flowing through it. You can feel the hydrogenated fats stimulate the
pressure on your thumb and water body’s own cholesterol production.
squirts out at high speed. In effect, Vegetable protein tends to have the
that’s what your heart has to cope opposite effect and soya and oats,
with. It labours to keep beating and for example, can seriously lower
can cause horrible chest pain from cholesterol levels.
angina. When one of the coronary
arteries becomes completely blocked,
VEGAN DIETS TURN OFF
you really are at risk of a heart
attack. THE PRESSURE
Not all cholesterol is bad. There is
There is now a welter of science
high density lipoprotein (HDL) which
to show that a vegan diet very
is considered ‘good’ cholesterol as
significantly lowers your risk of high
it collects excess cholesterol in the
blood pressure by anything between
arteries and carries it to the liver for
33-75 per cent compared to meat and
disposal. Low density lipoprotein
dairy eaters – where other lifestyle
(LDL), however, is the ‘bad’ guy
factors are similar. A review of the
because any excess of it is likely to be
evidence published in the journal
25
 Specialreport
Nutrition Reviews, explains how a
diet high in fruits, vegetables, pulses
and nuts lowers blood pressure by a
variety of mechanisms. And a recent
scientific analysis showed vegetarian
diets are good for that, but vegan
diets are better.
Vegetarian diets confer protection
against cardiovascular diseases, some
cancers and early death but vegan
diets offer additional protection,
against high blood pressure, obesity,
diabetes type 2 and heart disease.
Based on a study of 89,000 people,
those eating meat-free diets appeared
to cut their risk of high blood
pressure by 55 per cent but those
eating vegan had a whopping 75 per
cent lower risk.
Most of us know someone with
high blood pressure because its
forceful fingers are squeezing the
life out of an astonishing number of
people from every walk of life.
Victims of heart attacks and kidney
disease are becoming ever younger
and given a bad diet even toddlers
can start laying down arterial
plaques. And yet a vegan diet is a
powerful preventer and healer of this
largely self-inflicted disease.
It is time to shout it from the
roof tops – going vegan is the most
powerful tool we have to turn down
the pressure.
• Juliet Gellatley BSc, is founder & director
of Viva! and a nutritional therapist.
Viva! is Europe’s largest vegan charity –
campaigning for animals, people and the
planet. Viva!Health is an arm of Viva! that
specialises in vegan health and nutrition.
Find out how to eat heart-healthy, lower
your blood pressure and veganise your
diet at vivahealth.org.uk/heart
26
VIVA!’S TOP TIPS FOR
HEALTHY BLOOD PRESSURE
• Avoid meat, eggs, fish and dairy – they contain animal
protein, saturated animal fat and cholesterol, which can
damage arteries.
• Reduce salt in your diet. Adults should have no more than 6g per day. Use
less in cooking, avoid adding it at the table, avoid salty foods — pizzas and
meats being amongst the worse. But also avoid snacks such as crisps and
canned foods with added salt. Try using fresh herbs and spices to flavour food
instead of salt – it won’t be long before your taste buds adapt.
Eat more vegan foods – they protect and strengthen your heart and blood
vessels:
• Fruits – fresh or frozen, bananas, oranges, apples, pears, grapefruit, mango,
strawberries and blueberries.
• Vegetables – fresh or frozen, broccoli, kale, spinach, carrots, sweet potatoes,
tomatoes, asparagus, squash, corn… Eat 7 to 10 portions of fruit and veg each
day.
• Wholegrains – brown rice, wholemeal bread or pasta, unsweetened cereal,
millet, barley, buckwheat and quinoa.
• Pulses (all types of peas, beans and lentils) – eg no added salt kidney beans,
pinto beans, lentils, black-eyed peas, chickpeas, soya milk and tofu.
• Eat more fibre, such as wholemeal bread and brown rice instead of the
white varieties. Fibre lowers blood pressure and helps to control blood fat
levels, which helps to prevent CHD and stroke. Refined grains have been
stripped of much of their fibre and nutrients so avoid white rice and ‘enriched’
flour products, which are found in many pastas, bread, bagels and baked
goods. Rice bran is an excellent source of fibre and has been shown to lower
cholesterol. Buy it from health stores and sprinkle it on breakfast cereals and
in stews and soups.
• Eat ‘good’ fats – essential omega-3 from flaxseed, hempseed, walnuts and
their oils and dark green leafy vegetables help protect your blood vessels.
• Maintain a healthy weight. Try the vegan V-Plan Diet by Viva! – £2 from
vivashop.org.uk/books/the-v-plan-diet-guide
• Exercise regularly.
• Drink alcohol in moderation – no more than a glass a day.
• Stop smoking – and you’ll halve your risk of a stroke. Smoking furs up your
arteries, raises blood pressure and changes your blood, making it more likely
to clot.
• Reduce stress as much as possible – practice healthy coping techniques such
as muscle relaxation and deep breathing. Plenty of sleep can help, too.
 Lighterbites

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

27

Per 100g:
KALE AND POTATO NUGGETS
These bites may seem naughty
but they are really nutritious and,
most importantly, tasty! This is a great
way to use leftover mashed potatoes
— just skip the part about cooking
the potatoes and use leftover mash
instead.
Serves: 4
• 450g (2 cups) finely chopped
potatoes
• 1 tsp extra-virgin olive oil or
rapeseed oil
• 1 clove garlic, minced
• 260g (4 cups) loosely packed
coarsely chopped kale
• 30ml (⅛ cup) almond milk
• ¼ tsp sea salt
• ⅛ tsp ground black pepper
• Vegetable oil spray, as needed
28
77 2.7g 0.3g 0.7g 0.18g
kcal Fat Saturates Sugars Salt
1 Add the potatoes to a large saucepan
of boiling water. Cook until tender,
about 30 minutes.
2 In a large frying pan, heat the oil over
medium-high heat. Add the garlic and
sauté until golden brown. Add the kale
and sauté for 2-3 minutes. Transfer to a
large bowl.
3 Drain the cooked potatoes and
transfer them to a medium bowl. Add
the milk, salt, and pepper and mash
with a fork or potato masher. Transfer
the potatoes to the large bowl and
combine with the cooked kale. Preheat
the air fryer to 200°C (390°F) for 5
minutes.
4 Roll the potato and kale mixture into 1
inch nuggets. Spritz the air fryer basket
with vegetable oil. Place the nuggets
in the air fryer and cook for 12 -15
minutes, until golden brown, shaking at
6 minutes.
BALSAMIC HERBED TOMATOES
This is an aromatic tomato recipe
that makes a colourful, nutritious side
dish. Cook the tomatoes longer and
you have quickie stewed tomatoes for
sauces and soups. Firm, red tomatoes
are ideal, as they stand up to the heat
incredibly well.
Serves: 4
• 60ml (¼ cup) balsamic vinegar
• ½ tsp coarse sea salt
• ¼ tsp ground black pepper
• 1 tbsp dried oregano
• 1 tsp red pepper flakes
• 2 large, firm tomatoes, each cut
into 4 slices
• Extra-virgin olive oil spray
1 Pour the vinegar into a shallow dish.
Stir in the salt, pepper, oregano, and
red pepper flakes. Dip each tomato slice
into the vinegar mixture. Preheat the air
fryer to 180°C (350°F) for 3 minutes.
2 Arrange the tomatoes, in a single layer,
2.6g
on a grill insert or directly in the air fryer
Protein (you should be able to cook 2 to 4 slices
at a time, depending upon the size of
your air fryer). To increase the cooking
capacity, place a rack accessory over the
grill insert or basket, which will allow for
two layers of tomatoes to cook at once.
3 Spoon the remaining vinegar mixture
over each tomato. Spritz the oil over the
tomatoes. Cook at 180°C (350°F) for 5-6
minutes. Remove the tomatoes carefully
with a spatula.
• Image and recipes from The Vegan Air Fryer,
copyright © 2017 by JL Fields. Used by permission.
Per 100g:
55 2.9g 0.4g 4.9g 0.29g 0g
kcal Fat Saturates Sugars Salt Protein
 Lighterbites

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

Serves: 2-4

• 1 large head cauliflower

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

1 Cut the cauliflower into bite-size

pieces. Rinse and drain.

2 Combine the flour, bouillon granules,

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

3 Spray the air fryer basket with canola

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

4 After turning the cauliflower, heat the

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

kcal Fat Saturates Sugars Salt Protein

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

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

30
 Lighterbites

BAKED TOFU-AVOCADO HAND

ROLL WITH GINGER-TAMARI
SAUCE

This hand roll has all the flavours

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

Makes: 6-8 hand rolls

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

For the rice:

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

For the filling:

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

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

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

2 Place small amount of desired fillings

in a diagonal line across rice, pointing
toward thumb.

3 Gently roll into a cone shape and seal

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

Per 100g

192 7.3g 1.4g 1.0g 0.05g 5.7g

kcal Fat Saturates Sugars Salt Protein

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

1 Finely chop the tomatoes and coriander and

COVER
place into a large mixing bowl.

2 Peel and chop the onion, finely chop the chillies

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

3 Squeeze in the juice from 1 lime, and 2

tablespoons of olive oil and mix well.

4 Season to taste with salt and pepper.

5 Taste and add more lime juice if needed.

6 Serve straightaway.

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

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

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

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

35
 Lighterbites
SPICY CHIPOTLE LENTIL TACOS
Lentils are an absolute nutrition
powerhouse because they are jam-
packed with both fibre and protein.
In this taco recipe, the lentils resemble
cooked ground beef or taco meat, which
adds a fun twist. The kicker here is our
vegan chipotle sauce, which (heads up!)
is pretty spicy.
Serves: 1
For the tacos:
• 150g (¾ cup) cooked black lentils
or 50g (¼ cup) dried lentils
• ½ tsp vegetable oil
• 1 tsp chopped onion
• 2 cloves garlic, minced
36
• 1 tsp chilli powder
• 1 tsp paprika
• 1 tsp ground cumin
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tsp water (as needed)
• Salt and pepper to taste
• 2 spring onions (scallions)
• 7 cherry tomatoes
• 3 corn tortillas
For the chipotle sauce:
• ¼ small avocado
• 1 chipotle pepper in adobo sauce
• 2 tsp raw cashews, chopped
• 80ml (⅓ cup) water
• Juice of ¼ lemon
• 1 tsp vegetable oil
• Salt and pepper to taste
1 For the tacos, if your lentils aren’t
cooked boil them in a pot filled with
water for about 20 minutes, or until
tender. Let cool, then drain the water.
2 Heat the vegetable oil in a pan over
medium heat. Add the onion and
garlic and cook for 2-3 minutes, stirring
frequently. Add the chilli powder,
paprika, cumin, garlic powder and
onion powder and cook for 5 minutes
longer. Add the cooked lentils and stir to
combine. If the lentils begin to dry out,
add the water as needed. The mixture
should resemble moist, cooked ground
beef. Add salt and pepper to taste.
3 Chop the spring onions (scallions) and
cherry tomatoes and set aside.
4 Preheat the oven to 190ºC (Gas Mark
5 /375°F). Drape each tortilla over 1 or
2 bars of the oven rack and bake until
crispy, 4-8 minutes.
5 For the chipotle sauce, combine the
avocado, chipotle pepper, cashews,
water, lemon juice and vegetable oil
in either a blender or a food processor
and process until creamy. Add salt and
pepper to taste.
6 Divide the cooked lentils among the
tacos. Drizzle about 1 teaspoon of the
chipotle sauce over each taco, then top
with the spring onions (scallions) and
cherry tomatoes.
Calories: 631, Carbohydrates: 89g,
Protein: 24g, Fat: 23g
• Image and recipe supplied by The 28-Day Plant-
Powered Health Reboot. Photography, food styling,
and propping by Toni Zernik.
37
 Lighterbites
Baconish
COCONUT BACON
This recipe will make any vegan-
bacon skeptic a true believer.
Makes: 200g (2½ cups)
• 3 tbsp tamari
• 1 tbsp liquid smoke
• 1 tbsp water
• 1 tbsp maple syrup
• 225g (3 cups) unsweetened large
flake coconut
1 Preheat the oven to 180°C (350°F/Gas
Mark 4). Whisk the tamari, liquid smoke,
water, and maple syrup together in a
large bowl. Stir in the coconut and mix
well to ensure that the flakes are evenly
coated.
2 Spread the coconut in an even layer
on a large baking tray lined with baking
paper. Bake 10 minutes, then stir. Bake
another 8 minutes, keeping a very
close eye on the coconut in the last
38
few minutes. The coconut will go from 1 Spread each slice of bread with a
almost done to completely burned very generous amount of mayonnaise.
quickly. Remove from the oven when
the coconut flakes on the outer edges 2 Top the mayonnaise with about 50g
of the pan are becoming a deep, dark (½ cup) of the Coconut Bacon per
brown, but not black. sandwich, followed by slices of tomato
and lettuce leaves.
3 Place the baking tray on a cooling
rack. The coconut will continue to crisp 3 Top each sandwich with the remaining
as it cools. Coconut bacon will keep 1-2 bread slices. Cut each sandwich with
weeks in an airtight plastic container, a serrated bread knife and serve
but will become less crisp the longer immediately.
you store it.
• Images and recipes from Baconish © 2016 by
Leinana Two Moons. Used with permission from
Vegan Heritage Press.
THE FAMOUS COCONUT BLT
Makes: 4 sandwiches
• 8 slices sandwich bread
• Vegan mayonnaise
• 150g (2 cups) Coconut Bacon
• 1 large ripe tomato, sliced
• Lettuce leaves, washed and patted
dry
BRUSSELS SPROUTS WITH
BACON AND SHALLOTS

Shallots and vegan bacon are

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

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

40

SAVOURY CHEDDAR
AND BASIL SCONES
You’ll probably be making these for
breakfast, but since you will have some
leftovers, it is our duty to tell you that
they double as a delicious midnight
snack as well. Fresh basil combined with
the richness of cheddar cheese makes
these scones irresistible. If you have a
pizza stone, definitely use it for these
scones. It will give them a great crunch
on the bottom, while still retaining a
fluffy interior.
Makes: 8-10 (4 inch) scones
Prep time: 15 minutes
Cook time: 18-20 minutes
• 250g (2½ cups) unbleached
(plain) flour
• 1 tbsp aluminium-free baking
powder
• 1 tbsp evaporated cane sugar
• 2 tsp ground flaxseed
• ½ tsp sea salt
• ½ tsp freshly ground black pepper
• ¼ tsp garlic powder
• 115g (½ cup) vegan butter
• 115ml (½ cup) unsweetened almond
or soya milk
• 60ml (¼ cup) freshly squeezed
lemon juice
• 8-10 fresh basil leaves, finely
chopped
• 100g (1 cup) grated vegan cheddar
cheese, divided
• 1 tsp dried basil, for topping
Lighterbites
1 Preheat oven to 220°C (425°F/Gas
Mark 7). If using a pizza stone, add to
oven while preheating.
2 In a large bowl, combine flour, baking
powder, sugar, flaxseed, sea salt,
pepper, and garlic powder. Whisk with a
pastry cutter to incorporate.
3 Cut butter into mixture with pastry
cutter until mixture appears crumbly.
4 Add almond or soya milk, lemon juice,
fresh basil, and 75g (¾ cup) cheddar. Mix
until just incorporated. Dough will not
be completely smooth.
5 Gather dough into a ball and place on
a lightly floured surface. Roll dough into
½-inch-thick square. Cut into triangles
of desired size.
6 Place scones on a baking tray or
floured surface (if using pizza stone) and
top with dried basil and remaining 25g
(¼ cup) cheddar. If baking on a pizza
stone, carefully transfer scones to hot
pizza stone when ready to bake.
7 Bake for 18-20 minutes, or until
golden brown.
• Image and recipe from Vegan 101. Photography
by Kate Lewis.
Per 100g:
311 17g 5.1g 1.9g 1.5g 5.6g
kcal Fat Saturates Sugars Salt Protein
41

FOCACCIA WITH SPINACH
HUMMUS AND RED LENTIL
KOFTA
Makes: 4
Preparation: 40 minutes
For the kofta:
• 125g (⅝ cup) red lentils
• 120ml (½ cup) vegetable stock
• 1 tbsp wholemeal breadcrumbs
• 2 tbsp plain flour
• Pinch of sea salt
• Pinch of hot paprika
• Pinch of smoked paprika
• 1 tbsp spring onions, sliced into
rings
• Olive oil, for frying
42
40
For the hummus:
• 200g (1¼ cup) canned chickpeas
• Juice of 1 small lemon
• 100g (½ cup) frozen spinach, thawed
• 3½ tbsp extra virgin olive oil
• 2 tsp tahini
• 1 tsp ground cumin
• 1 tsp sea salt
• ½ tsp curry powder
• Pinch of chilli powder
• 2 small garlic cloves, crushed
For the sandwiches:
• 4 small cherry tomatoes
• 1 large focaccia
• 2 handfuls of mixed salad leaves
• 1 small red pepper, sliced
1 To make the lentil kofta, simmer the
lentils in the stock over a medium heat
in a covered pan for 10–15 minutes, until
soft.
2 Meanwhile, to make the hummus,
drain the chickpeas and add them
to a bowl with all the other hummus
ingredients. Use a hand-held blender
to purée everything until smooth and
creamy. Set aside.
3 Drain the lentils in a sieve and leave to
cool slightly, then purée thoroughly with
a hand-held blender. Put them in a bowl
and add the breadcrumbs, flour, salt,
both types of paprika, and the spring
onions and work everything together
to a firm consistency. Use your hands
to shape around 16 little balls from the
mixture. Heat the oil for frying in a pan
and cook the kofta in batches over a
medium heat, turning, until brown all
over. Leave to drain on some kitchen
paper.
4 Either halve or quarter the tomatoes,
depending on size. Spilt the bread into
4 sections and, if desired, warm it in
the oven, then slice each section open
horizontally. Distribute the hummus,
salad leaves, peppers, tomatoes, and 4
lentil koftas between each of the bread
quarters. Wrap in cling film to take with
you.
TIP: Roasted garlic also works well with
these sandwiches. Preheat the oven to
180°C (350°F/Gas Mark 4), cut the stalk
end from 1 small bulb of garlic and peel
off the outer skin. Mix 3 tablespoons
olive oil with 1 teaspoon herbes de
Provençe and a pinch of sea salt. Brush
an ovenproof dish with oil, put in the
garlic, drizzle the rest of the oil over
it and bake for 30 minutes, until soft.
Squeeze out the cloves and use to stuff
the sandwich.
• Image and recipes from Vegan on the Go by
Jérôme Eckmeier and Daniela Lais. DK, 1 June,
£12.99. DK.com
Photography: © Brigitte Sporrer/DK Verlag
Illustrations: © Sonja Gagel/DK Verlag
Per 100g:
239 8.6g 1.2g 1.7g 1.0g 9.0g
kcal Fat Saturates Sugars Salt Protein
 Lighterbites

SPICY TOMATO TARTARE ON

CRUNCHY CIABATTA

Makes: 1 portion
Preparation: 15 minutes

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

1 If desired, skin the tomatoes: to do

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

2 Mix the tomatoes and olives with the

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

3 Heat the remaining 1½ tablespoon of

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

• Image and recipes from Vegan on the Go by

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

Per 100g:

151 7.2g 1.0g 3.2g 0.73g 3.9g

kcal Fat Saturates Sugars Salt Protein

43
 KALE AND WILD RICE
SALAD WITH TEMPEH
Like tofu, tempeh is made from
soybeans, but it differs in that it’s made
by fermenting cooked soybeans. It also
has an earthier flavour than tofu, so it
happens to pair nicely with the wild rice
in this recipe. The baby kale provides an
unexpected sweetness, and the ginger
adds a little spice to make this dish
truly memorable. Cut the tempeh into
smaller pieces to allow it to be better
coated with the sauce.
Makes: 4-5 servings
Prep and cook time: 50 minutes
• 470ml (2 cups) water
• 160g (1 cup) uncooked wild rice
blend
• 1 225g (8 oz) package tempeh
44
• 60ml (¼ cup) apple cider vinegar 4 Serve immediately or refrigerate for
• 60ml (¼ cup) mirin later. This will last at least a week in the
• 2 tbsp toasted sesame oil (see notes) fridge.
• 1 tbsp Bragg Liquid Aminos (see
notes) Notes
• 2 tsp freshly minced ginger • If you don’t use oil, you can probably
• 1 tsp garlic powder (or 1 garlic clove, omit the toasted sesame oil, but I think
minced) it adds great flavour.
• 50g (3 cups) baby kale or spinach, • If you avoid soy, you can use coconut
loosely packed aminos in place of the Bragg Liquid
Aminos.
1 In a large saucepan, add the water
and wild rice blend and bring to a boil. • Recipe from Easy. Whole. Vegan.: 100 Flavor-
Packed, No-Stress Recipes for Busy Families ©
Reduce to a simmer, then cover and Melissa King, 2016. Reprinted by permission of the
cook for about 40 minutes, until all the publisher, The Experiment. Available wherever
liquid is absorbed. books are sold. theexperimentpublishing.com
2 Add everything else except the kale
and cook for 5- 7 minutes. Per 100g:
220 6.3g 0.6g 5.1g 0.25g 12g
3 Add the kale and mix until it’s slightly
kcal Fat Saturates Sugars Salt Protein
wilted.
 Lighterbites

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

45
 Greek delight
Reboot your health with our aubergine gyro

46
 Lighterbites

AUBERGINE (EGGPLANT) GYRO

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

Serves: 1

• 120g (1½ cups) chopped aubergine

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

1 Add the chopped aubergine (eggplant)

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

2 Heat a frying pan over medium-low

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

3 Heat the pitta bread for 2-3 minutes in

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

4 Top with the cucumber, tomato,

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

Calories: 452, Carbohydrates: 65g,

Protein: 15g, Fat: 17g

• The 28-Day Plant-Powered Health Reboot.

Photography, food styling, and propping by Toni Zernik

47
 VEGGIE BURGERS WITH
CHICKPEAS AND TOMATO
CHUTNEY
Feel free to substitute brown rice
or couscous instead of the bulgur wheat.
You may also use mashed black beans
or white beans in place of the chickpeas.
For a lighter meal, serve the burgers on
iceburg lettuce leaves or large tomato
slices instead of buns.
Serves: 5
• 225g (1¼ cups) cooked bulgur wheat
• 400g (1 x 15 oz) tin chickpeas, rinsed
and drained
• 25g (¼ cup) grated non-dairy
cheddar cheese
• 2 tbsp tomato chutney or ketchup
• Non-stick cooking spray, for greasing
48
To serve:
• 5 burger buns, split in half
• Your favourite toppings, such as
sliced tomato, sliced gherkin, and
lettuce
1 Preheat the oven to 180°C (Gas Mark
4/375°F). Grease a baking pan with
non-stick cooking spray.
2 Put the bulgur wheat, chickpeas,
vegan cheddar cheese, and tomato
chutney or ketchup in a bowl and mash
together until they’re well blended.
Using your hands, shape the mixture
into 5 patties—make sure they are all
uniform in size to ensure they cook
evenly.
3 Place the patties in the prepared
baking pan and bake in the preheated
oven for 25 minutes, then turn them
over and return to the oven for an
additional 15 minutes. Serve the patties
in burger buns and add your favourite
toppings.
Per serving: 315kcals, 7.2g fat (2.1g
saturates), 47g carbohydrate (4.5g
sugars), 12.6g protein, 5.2g fibre, 1.1g salt
• The Everything You Need to Know about Diabetes
Cookbook by Dr Karin M Hehenberger, published by
CICO Books (£14.99). Photography by Ria Osborne
© CICO Books
READER OFFER:
The Everything You Need to Know about
Diabetes Cookbook is published by CICO
Books at £14.99, and available from all
good bookshops or call 01256-302699
quoting KE8 to purchase a copy at the
special price of £10.99 including free p&p.
For more information, please visit
www.rylandpeters.com.

CASHEW FRENCH ONION DIP
Yield: 720 ml
Total Time: 6 Minutes
Difficulty: Easy
• 120ml (½ cup) water
• 1 lemon zested and juiced
• 250g (2 cups) cashew nuts, soaked
overnight and drained
• 2 tbsp vegan Worcestershire sauce
• 2 tsp dried onion flakes
• ½ tsp salt
• ½ tsp ground black pepper
Lighterbites
1 Place all ingredients into the Vitamix This recipe has been written for the
container in the order listed and secure C-Series machines with Variable
the lid. Speed control and Standard 2.0-litre
container. If you are using a different
2 Select Variable 1. Vitamix machine or container size, you
may need to make adjustments to the
3 Turn machine on slowly and Variable Speed, processing time, and/or
increase speed to the highest speed. ingredient quantities.
4 Blend for 30 seconds. • Image and recipe provided by vitamix.co.uk
Per 100g:
5 Serve immediately or refrigerate.
496 40g 7.9g 5.2g 0.61g 18g
Soaking the cashews produces a creamy
kcal Fat Saturates Sugars Salt Protein
texture that mimics sour cream.
49
 ESSENTIAL GUIDE TO
HOMEMADE VEGAN
CHOCOLATE
It’s easy to make this tempting treat in your own kitchen

50
C
hocolate is a popular
indulgent snack for
a number of people.
However, most people
have never really thought about
making their own homemade
varieties. Not only is homemade
chocolate incredibly delicious,
it’s also a nutritious treat,
jam-packed with healthy
antioxidants.
When consumed in
moderation, homemade dark
chocolate has some powerful
health benefits. Many health
professionals believe dark
chocolate can help prevent heart
disease, improve your mood, and
even protect your skin.
HISTORY
When most of us hear the word
chocolate, we picture it in the
form of a bar, or maybe in a
box. But for about 90 per cent of
chocolate’s long history, it was
strictly a beverage, and sugar
didn’t have anything to do with
it. The Aztecs are thought to
have been the first people to turn
cacao into a more edible form.
The beans were roasted, then
ground into a paste and dissolved
in water with a few spices and
chillies. It was lapped up in
sacred rituals and quaffed by
elite tribesmen.
Etymologists trace the origin of
the word ‘chocolate’ to the Aztec
word xocoatl, which referred
to a bitter drink brewed from
cacao beans. The Latin name for
the cacao tree, theobroma cacao,
means ‘food of the gods’.
It wasn’t until 1828 that
a Dutch chemist discovered
a way to make powdered
chocolate by removing half the
natural fat (cacao butter) from
chocolate liquor, pulverising
what remained, and treating
the mixture with alkaline salts
to cut the bitter taste. This
became known as Dutch cocoa
and it soon led to the creation of
delicious solid chocolate.
It was then in 1847 that Joseph
Fry was credited with creating
the first modern chocolate bar.
He discovered that he could make
a mouldable chocolate paste by
adding melted cacao butter back
into Dutch cocoa. In the decades
that followed, companies from all
over the world started creating
hundreds of chocolate bar
varieties.
DO I NEED LOTS OF FANCY
INGREDIENTS?
Homemade vegan chocolate
is obtainable without the use
of hard to source, expensive
ingredients. The basic method
combines three primary
ingredients: cocoa butter,
syrup, and unsweetened cocoa
or cacao powder. All of which
are available in health food
shops and local supermarkets.
You can then add delicious
extra ingredients to flavour the
chocolate and bulk it out, such as
cacao nibs, sea salt, dried fruit,
nuts and seeds.
51
 COCOA/CACAO BUTTER
This is the edible natural fat
extracted from the raw cacao
bean. Due to the strong flavour
and aroma of cocoa beans,
cocoa butter shares a very
similar taste and smell and is an
ideal ingredient in the process
of making homemade vegan-
friendly chocolate. To obtain
cocoa butter, cacao beans are
ground then either pressed or
warmed to separate the fat from
the cocoa solids.
RAW CACAO
Unlike regular cocoa, cacao is
raw and supercharged with
magnesium and flavonoids,
52
which makes it good for you
inside and out. Raw cacao is made
by cold-pressing unroasted cocoa
beans, which preserves the beans
nutritional content. Cocoa on the
other hand is heavily processed,
roasted at high temperatures
and has a lot of sugar added to
it, which almost zaps away the
health benefits.
Considered a 'superfood', raw
cacao is the most antioxidant-
rich food in the world. Although
it has a more bitter taste than
cocoa powder, the health benefits
make switching out unhealthy
processed chocolate for cacao
powder, nibs and desserts
worth it.

SIMPLE VEGAN
CHOCOLATE RECIPE
• 200g (1 cup) finely chopped cocoa
butter
• 4 tbsp maple syrup or agave syrup
• 50g (½ cup) unsweetened raw cacao
or cocoa powder
• Toppings of choice (nuts, seeds, sea
salt, dried fruit, cacao nibs),
optional
1 Add 2 inches of water to a large
saucepan and bring to a boil over
medium high heat. Then set a medium
glass or ceramic bowl on top, making
sure it doesn’t touch the water.
2 To the glass bowl add the finely
chopped cocoa butter and allow it to
melt for 2-3 minutes.
3 Once completely melted, add the
maple syrup or agave nectar and use a
wooden spoon to combine until fluid.
Remove bowl and set aside.
4 Add the cacao or cocoa powder and
any additional flavouring you would
like such as vanilla essence and sea salt.
Whisk to combine until there are no
clumps remaining.
5 Taste and adjust the flavour as
needed, add more syrup if you prefer a
sweeter tasting chocolate.
6 Carefully pour the chocolate mix
into the bottom of mini cupcake liners.
Alternatively pour the chocolate onto
a baking tray lined with baking paper
(once set you can break the chocolate
block into smaller shards). Top with any
additional extras such as cacao nibs,
dried fruit or nuts.
7 Transfer chocolate to the fridge or
freezer and allow to set for about 10-15
minutes.
8 Leftovers will keep in the fridge for up
to 1 week or 1 month in the freezer.
Adding flavour
Using the basic homemade
chocolate recipe above, add
these additional ingredients
to create a variety of flavour
infusions.
LAVENDER: ½ tablespoon of dried
lavender blossoms, or 1½ tbsp
fresh lavender blossoms
COFFEE: 2 teaspoons of espresso
powder or 2½ teaspoons of
freeze-dried coffee
ORANGE: zest of 1 orange (use
a vegetable peeler to zest large
strips)
MINT: 2 large sprigs of fresh mint,
chopped
GINGER: 1 inch piece of ginger,
peeled and diced
VANILLA: 2-3 drops of essence or
extract, alternatively you can use 2
vanilla pods
MATCHA: 1 teaspoon of matcha
powder, add more powder if you
prefer a stronger taste
SEA SALT: sprinkle sea salt on top
of your chocolates before popping
them into the fridge
53
 Queen of tarts

54
 Chocolateheaven

PEANUT BUTTER a wire rack to cool completely.

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

Serves: 10 5 For the chocolate topping, combine

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

For the chocolate topping:

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

For the topping:

• 2 tbsp peanut butter, melted

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

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

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

2 To make the crust, combine the

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

3 Press the dough into an even layer,

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

55

CHOCOLATE QUEEN
OF TARTS
You can’t go wrong with a classic
chocolate tart, and this version hits all
the right notes. This recipe makes rich,
individual tarts, perfect for a glamorous
afternoon tea or an impressive evening
dessert.
Makes: 5
 coconut oil, and place baking paper on
Time: 50 minutes preparation, plus
1 hour setting time
Equipment: food processor, 5x
11–12 cm (4¼–4¾ in) round tart tins,
bain-marie
56
1 cm (1⁄2 in) up the sides of the tin.
While you are compacting the mixture,
you will notice the oils releasing – this
is a great thing. Freeze to firm up a little,
then pop the shells out.
Keep the tart
shells refrigerated until needed.
For the choc-mint filling:
• 45g (⅓ cup) bar of Pana Chocolate
Mint
• 3 tsp coconut oil

• 50ml (¼ cup) coconut oil, melted
• 120ml (½ cup) coconut cream
• 1 tbsp coconut nectar
• Pinch of Himalayan pink salt
1 Melt the chocolate and coconut oil
over a bain-marie.
Pour the melted
chocolate and oil into a bowl along with
all other ingredients and fold gently to
combine.

2 Pour equal amounts of the filling into
each tart shell, then return the tarts to
the fridge to set for 30 minutes.
Garnish
with chocolate shavings.
• Pana Chocolate, The Recipes by Pana Barnounis
(Hardie Grant, £16.99 ) Photography © Armelle
Habib
Per 100g:
517 41g 31g 18g 0.20g 12g
kcal Fat Saturates Sugars Salt Protein
For the basic tart shell:
• 120g (1⅓ cups) desiccated coconut
• 125g (1¼ cups) nut flour

• 50–75 ml (¼–⅓ cups) coconut
nectar

• 2 pinches of Himalayan pink salt
• Coconut oil, for greasing
1 Blend all the ingredients except the
coconut oil until the mixture comes
together.
Grease the tart tins with the
the base. Press an even amount of the
mixture into each tin.
2 Press the mixture firmly to compact
it, only allowing the shell to come about
 Chocolateheaven
CHIA PUDDING WITH A KICK
This is a unique, chocolatey chia
pudding with a cayenne pepper kick.
Blending the chia is what makes
this recipe special – you end up with
a gorgeous, velvety mousse texture,
perfect for breakfast, fancy dinners or
an after-dinner treat. If you’d prefer not
to spice it up, just omit the cayenne
pepper, or replace it with freshly grated
ginger. But if you can handle the heat,
it’s a great metabolism kick-starter.

Makes: 4 puddings

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

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

• 4 tbsp chia seeds


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

• 2 tbsp cacao powder

• ¼ tsp Himalayan pink salt

• ¼ tsp cayenne pepper

• 1 tsp ground cinnamon

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

1 Put the chia seeds into a bowl with the

nut or coconut milk and stir to coat.


2 Cover and leave for 2 hours, to allow

time for the chia seeds to soak up the
liquid.

3 Once the chia seeds have finished

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

3 Divide the mixture between four

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

Assembly: stick 1–2 chocolate shards

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

254 18g 12g 12g 0.02g 3.9g

kcal Fat Saturates Sugars Salt Protein

57
58

PB&T CHOCOLATE PUDDING
Silken tofu gives this pudding body,
and it adds protein too. Don’t worry,
the addition of the cocoa powder and
peanut butter means that no one will
know you snuck in the tofu.
Serves: 4–6
• 450g (1lb) silken tofu
• 30g (⅓ cup) unsweetened cocoa
powder
• 60ml (¼ cup) maple syrup or agave
nectar
• 1 tbsp vanilla extract
• 3 tbsp peanut butter
1 Combine all the ingredients in a food
processor or blender and blend until
smooth.
2 Pour the pudding mixture into mini
cups or bowls and enjoy.
Chocolateheaven
Per serving: 216 kcals, 12.5g fat (3.3 g
saturates), 15.9g carbohydrate (11.2g
sugars), 10.2g protein, 2g fibre, 0.2g salt
• The Everything You Need to Know about Diabetes
Cookbook by Dr Karin M Hehenberger, published by
CICO Books (£14.99). Photography by Ria Osborne
© CICO Books
READER OFFER:
The Everything You Need to Know about
Diabetes Cookbook is published by CICO
Books at £14.99, and available from all
good bookshops or call 01256-302699
quoting KE8 to purchase a copy at the
special price of £10.99 including free p&p.
For more information, please visit
www.rylandpeters.com.
59
60
 Lighterbites

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

Serves: 4

• 2 red peppers, halved lengthways

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

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

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

2 Mix the remaining vegetables with the

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

3 Pour the rest of the passata around

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

97 4.8g 0.7g 3.4g 0.88g 2.1g

kcal Fat Saturates Sugars Salt Protein

61
 Lighterbites

SPINACH STEW WITH

VERMICELLI RICE

Serves: 4

• 4 tbsp vegetable oil

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

For the vermicelli rice:

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

1 Heat the oil in a saucepan over a

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

2 Add the spinach and move it around in

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

3 Once the spinach has wilted, add the

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

4 To make the rice, heat the oil in another

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

5 Serve the rice with the spinach stew and

squeeze some lemon juice all over.

• Image and recipe supplied by Palestine on a Plate:

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

Per 100g:

105 6.0g 1.9g 2.8g 0.10g 2.4g

kcal Fat Saturates Sugars Salt Protein

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

kcal Fat Saturates Sugars Salt

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

63
 Per 100g:

99 8.6g 4.7g 2.1g 0.09g 1.2g

kcal Fat Saturates Sugars Salt Protein

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

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

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

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

2 Cut the tofu into 2cm cubes.

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

4 Soak 8 wooden skewers in cold water.

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

the pack.

6 Thread tofu and mushrooms alternately onto wooden

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

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

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

Yutaka offers an amazing range of

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

Sozai the UK’s first Japanese cookery

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

For your chance to win please go

to cookveganmag.com/yutaka
 ONE-POT CURRY RISOTTO

This creamy curry risotto is made

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

Serves: 3

• 1 tbsp coconut oil

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

1 Heat the coconut oil in a medium-

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

2 Cook over medium heat, with the lid

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

3 Season with salt and cayenne pepper

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

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

• Image and recipe

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

66

THICK AND RICH JACKFRUIT
RAGU
This thick, tomato-based sauce
has carrots, celery and lots of shredded
jackfruit to fill you up.
Makes: 6 servings
• 1–2 tbsp oil (or dry sauté or add a
little water/vegetable broth)
• 1 small onion, minced
• 4 cloves garlic, minced
• 2 small carrots, chopped small
• 1 medium stalk celery, chopped
• 1 (20-oz [565g]) can jackfruit in brine
(do not use the kind in syrup)
• 1 (28-oz [794g]) can tomato purée
(or 750ml (3 cups) homemade)
• 2 tbsp tomato paste
• 1 tbsp balsamic vinegar
• 2 tsp dried oregano
• 1 tsp dried basil
• 1 bay leaf
• ½ tsp salt
• ¼ tsp dried rosemary
• ¼ tsp ground black pepper
Family
If you can’t find
jackfruit where you
live, try substituting
shredded sweet
potato or butternut
squash in its place.
1 Use the sauté setting over normal or 5 Before serving, taste and add extra
medium heat, and heat the oil if using. salt, pepper, herbs and balsamic
Sauté the onion until transparent, 5 vinegar if needed. Remove and discard
minutes. Then add the garlic, carrots the bay leaf. Serve over toasted bread,
and celery and sauté for 4 more pasta or polenta.
minutes.
PER SERVING:
2 Rinse the jackfruit in a strainer and Calories 132.9, protein 3.6g, total fat
then smash it in your hands to get it to 5.0g, carbohydrates 21.5g, sodium
break into shreds. You can remove any 1207.8 mg, fibre 5.6g
large seedpods and discard. They will be
obvious once you start smashing. Note: the nutritional information
includes all the sodium that’s in the
3 Add the jackfruit shreds, tomato jackfruit can — even the brine that you
purée, tomato paste, balsamic vinegar, pour down the sink. This means you are
oregano, basil, bay leaf, salt, rosemary ingesting less salt than is labelled.
and black pepper. Put the lid on and
make sure the steam release handle is • Image and
recipe from The
set to sealing, or closed; change to the Ultimate Vegan
manual setting (the pressure cooking Cookbook
one) and set the timer for 10 minutes. for your
Instant Pot.
Photography
4 Allow the pressure to release naturally. by Kathy
You’ll know when it’s ready because the Hester.
round silver pressure gauge will drop
down.
67
68

VEGAN BLACK-EYED PEA CHILLI
Use a pressure cooker and fast-
cooking black-eyed peas to make this
tasty chili in no time at all. Alternatively,
if you don’t have a pressure cooker, you
can cook the chili in a saucepan and
increase the cooking time to 1 hour.
Serves: 6
• 1 tbsp extra virgin olive oil
• 1 tsp cumin seeds
• 230g (2 cups) coarsely chopped
onions
• 1 tsp dried oregano
• ¼ tsp ground cinnamon
• 1 large green pepper, seeded and
diced
• 370g (2¼ cups) dried black-eyed
peas, picked over, rinsed, and
drained
• 950ml (4 cups) water
• 2–3 tbsp chilli powder
• 65g (¼ cup) mild or hot salsa (you
may like to use more than this)
• 10g (¼ cup) finely chopped fresh
coriander (cilantro) leaves
• Salt
• 225g (1½ cups) cooked polenta,
to serve
For the green salad:
• 225g (8oz) romaine lettuce, torn into
bite-sized pieces
• 1 tbsp extra virgin olive oil
• 1 tbsp balsamic vinegar
• Freshly ground black pepper
1 In an uncovered 6 litre (6-quart)
stovetop pressure cooker, heat the oil
over medium heat, then add the cumin
seeds and let sizzle for about 5 seconds.
Add the onions, oregano, cinnamon,
pepper, black-eyed peas, water (stand
back to avoid sputtering oil), and 2
tablespoons chilli powder. Taste the
liquid and add more chilli powder if you
like an intense chilli flavour.
Family
2 Cover and bring to high pressure over
high heat. Reduce the heat until it is just
hot enough to maintain high pressure
and cook for 11 minutes. Turn off the
heat and allow the pressure to come
down naturally.
3 Remove the lid, tilting it away from
you to allow any excess steam to
escape. Stir in the salsa, tasting and
adding a little more if you like, and
season with salt. Simmer over low heat
for a few minutes to allow the beans
to pick up some of the salsa flavour. If
the chili is too soupy, use an immersion
blender to partially purée the mixture.
4 To make the salad, put the lettuce in a
large bowl, drizzle over the oil and toss
to coat, then sprinkle with the vinegar
and toss again. Season to taste with salt
and pepper.
5 When you are ready to serve, stir
the coriander (cilantro) into the chili.
Serve with the green salad and cooked
polenta.
Per serving: 354 kcals, 5.9g fat (1.1g
saturates), 52g carbohydrate (7.3g
sugars), 21.2g protein, 9.1g fibre, 0.6g
salt
• The Everything You Need to Know about Diabetes
Cookbook by Dr Karin M Hehenberger, published by
CICO Books (£14.99). Photography by Ria Osborne
© CICO Books
READER OFFER:
The Everything You Need to Know about
Diabetes Cookbook is published by CICO
Books at £14.99, and available from all
good bookshops or call 01256-302699
quoting KE8 to purchase a copy at the
special price of £10.99 including free p&p.
For more information, please visit
www.rylandpeters.com.
69
70
 Family

MEXICAN VEGGIE CHILI WITH SWEET Competition

POTATO NACHOS AND GUACAMOLE

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

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

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

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

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

7 To make the coconut sauce, mix the creamed coconut

with the boiling water in a bowl.

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

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

Per 100g:

172 4.3g 0.3g 1.4g 0.36g 4.5g

kcal Fat Saturates Sugars Salt Protein

 Super
Sloppy
Joes

72
 Family

LENTIL SLOPPY JOES

Serves: 8

• 1 pack of Fry’s Meat-free Mince

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

1 Heat the oil in a saucepan over

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

2 Add the mince and fry for 2 minutes.

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

3 Stir in the tomato paste, chilli, sugar,

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

4 To Serve: assemble the Sloppy Joes

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

• Image and recipe supplied by Fry's. For

more information visit fryfamilyfood.com/uk

Per 100g:

183 1.6g 0.3g 4.1g 0.40g 13g

kcal Fat Saturates Sugars Salt Protein

73
 Veg
on
Wheels
Jacqueline Meldrum inspires you to
Wheels
Voeng

make the most of your weekly veg box.

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

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

NEW POTATOES WATERCRESS

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

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

Serves: 2 as a starter

For the gremolata:

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

For the bruschetta:

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

1 Mix all the ingredients for the

gremolata together, check the seasoning
and adjust if needed.

2 Put the tomatoes in a small ovenproof

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

3 Heat a griddle pan over a hot, but not

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

4 To serve, scatter the tomatoes over

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

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

recipes at fussfreeflavours.com

75
 Ingredient: RADISHES & ASPARAGUS
ROASTED RADISH AND
ASPARAGUS TART WITH
KALE PESTO
Serves: 4
For the roasted radishes:
• 250g (2 cups) radishes
• 1 tbsp olive oil
• 1 tsp maple syrup
• Pinch of salt and pepper
For the tart:
• 1 x 375g (13 oz) store-bought puff
pastry sheet, thawed if frozen
• A little nut milk to brush the pastry
• 1 bunch of asparagus
Kale and Pumpkin Seed Pesto:
• 150g (⅝ cup) kale leaves, roughly
chopped
• 75g (½ cup) pumpkin seeds
• 3 tbsp vegan parmesan cheese
(optional)
• 1-2 cloves of garlic
• Juice of ½ a lemon
• Pinch of salt
• 80ml (⅓ cup) extra virgin olive oil
1 Heat the oven to 230˚C (Gas Mark
7/450˚F)
2 Trim the radishes and slice them in
76
half. Add them to a roasting tray and
toss with the oil, maple syrup, salt and
pepper, then roast for 15 minutes.
3 Meanwhile, prepare the pesto: lightly
toast the pumpkin seeds in a dry frying
pan over a med-high heat until just
starting to brown. Add them, along with
all of the other pesto ingredients except
the oil, to a food processor or blender
and blitz until coarse, scraping down
the sides as necessary. With the motor
running, slowly drizzle in the olive oil
and process to create a pesto.
4 Reduce the oven to 200˚C (Gas Mark
6/400˚F).
5 Spread the pastry out onto a baking
tray, prick the base with a fork well, to
stop the middle rising while it cooks,
then cook for 15 minutes.
6 Remove the part-cooked pastry from
the oven and brush the edges of the
pastry with milk. Spread the pastry with
the kale pesto, then top with the roasted
radishes and the asparagus spears in
rows. Cook for 10-15 minutes or until the
edges are golden.
• Recipe by Katherine Hackworthy. Find more of
Katherine’s recipes at veggiedesserts.co.uk
Ingredient: Watercress
2 MINUTE GREEN
SPAGHETTI SAUCE
A vibrant green sauce for pasta
that's made in minutes. It's packed
with goodness and it's so fresh.
Avocado, watercress, peas and
fresh herbs, all whizzed up into a
delicious green sauce that coats
pasta beautifully.
Serves: 4
• 1 ripe avocado
• 100g (⅝ cup) frozen peas
• 1 handful watercress
• 1 handful coriander
• 1 handful parsley
• 4 tbsp vegan parmesan, grated
• 200ml (⅞ cup) unsweetened
nut milk
• Salt and pepper
1 Cook spaghetti until it is al dente.
2 In a blender, whizz up the peas,
watercress, coriander, parsley,
parmesan and milk. Season with
salt and pepper.
3 If you have a power blender
you can whizz the sauce for a few
minutes until it’s warm, but if you
don't then just warm it in a pan
before adding it to the spaghetti.
4 Coat the spaghetti in the sauce
and serve.
• Recipe by Jacqueline Meldrum. Find more of
Jacqueline’s recipes at tinnedtomatoes.com

ADUNA BAOBAB, RED LENTIL
AND SPINACH CURRY
Although we mostly use baobab in
smoothies, breakfasts and sweet treats,
it works wonderfully in savoury dishes
as well. We used it in this warming red
lentil, spinach and potato curry to add
a delicious zingy flavour – and loads of
health benefits too!
• 2 tbsp Aduna Baobab Powder
• 1 tbsp coconut oil
• 1 small onion, diced
• 3 cloves of garlic, minced
• 2 inch ginger, peeled and minced
• 1 red chilli, deseeded and minced
• 1 tbsp curry powder (use your
favourite blend)
• 1 tsp salt
• 200g (1 cup) red lentils, rinsed well 3 Add the tomatoes, water and new
• 1 tin 400g (2 cups) chopped potatoes and bring to a boil. Reduce
tomatoes heat, cover the pan and simmer for
• 705ml (3 cups) water approx 30 minutes, stirring occasionally
• 250g (1 cup) new potatoes, halved or to prevent sticking. When cooked, the
quartered if large potatoes should be fork tender.
• Couple of large handfuls of spinach
4 Remove from the heat and stir in the
To serve (optional): baobab powder and the spinach. The
• Non-dairy yoghurt residual heat will wilt the leaves.
• Fresh coriander, chopped
• Wholegrain flatbread 5 Serve with a sprinkle of fresh
coriander, a dollop of yoghurt and
1 Heat the oil in a large pan over flatbread on the side.
medium heat. Add the onion and cook
for 6-8 minutes, stirring occasionally. • Recipe and image supplied by Aduna. aduna.com
2 Add the garlic, ginger and chilli and Per 100g:
cook for a further couple of minutes.
114 2.4g 1.7g 2.8g 0.26g 5.9g
Add the curry powder, salt and red
kcal Fat Saturates Sugars Salt Protein
lentils and stir to coat well.
77

D
espite a homegrown
wealth of tomatoes, a
shocking 75 per cent of all
these veg bought in the UK
are actually cultivated abroad, which
doesn’t make sense when you realise
that a British tomato can go from
field to shelf in just three days. On
top of that, these delicious morsels
are one of the most versatile veg
available – or are they?
The burning question:
fruit or veg?
Often thought of as a vegetable,
tomatoes are actually a fruit, a topic
that has come under remarkable
scrutiny, even making its way to the
US Supreme Court in 1887, in a case
known as Nix v Hedden. The real
issues were trade and commercial
interests. If tomatoes were deemed
to be vegetables, they could be taxed
when imported, under the Tariff Act
of 1883, thus providing protection
for American tomato growers. The
court’s botanical knowledge was
78
TO MATO
CATCH-UP We put these tasty treats in the
spotlight as they come into season
sound. Tomatoes are specialised as early as 700 AD, and in fact the
reproductive structures that contain English word 'tomato' comes from
seeds, in other words, they are fruits. the Aztec word, ‘tomatl.'
It chose pragmatism over They first arrived in
botanical truth, however, Europe in the 16th
and ruled in favour of century, although
American farmers. it isn’t clear how
According to the TOP TIP: they arrived on
court: “Botanically Tomato juice these shores.
speaking tomatoes is said to be Some believe they
are the fruit of
an excellent were brought
hangover
the vine, just as back from Central
remedy!
are cucumbers, America by Spanish
squashes, beans and Conquistadors, while
peas. But in the common others believe two Jesuit
language of the people, all priests brought them to
these are vegetables, which are Italy from Mexico. Tomatoes
grown in kitchen gardens and are were originally grown in Britain and
usually served at dinner in, with or the rest of Europe as ornamental
after the soup, fish or meats and not, climbers and were cultivated for
like fruits generally, as dessert.” their decorative leaves and fruit. The
first known British tomato grower
A brief history of tomatoes was Patrick Bellow in 1554.
Tomatoes originate from the Andes The first cultivated tomatoes were
in South America, where they grow yellow and cherry-sized, earning
wild in what is now Peru, Bolivia, them the name golden apples:
Chile and Ecuador. They were first pommes d'or in French, pomi d'oro
cultivated by the Aztecs and Incas in Italian and goldapfel in German.
 Tomatoes
The Italian for tomatoes today is
pomodoro. Soon after the tomato's TOMATO TIPS
arrival in Europe, it was also known
as the Peruvian apple. • As tomatoes are a sub-tropical fruit
The Latin name for the cultivated and dislike the cold, they should be
tomato is lycopersicon, or 'wolf stored at room temperature. Storing
peach', likely a reflection of the them in the fridge impairs natural
long-held belief that the tomato ripening and flavour.
was poisonous. This view may have
been the result of Renaissance • Remove tomatoes from their plastic
botanists who, relying on Greek and bag or packaging and place them
Roman texts, wrongly identified in the fruit bowl. Over-ripe
and classified the tomato. In fact, tomatoes will go soft
tomatoes are members of the even more quickly in
nightshade family (solanaceae), the refrigerator.
which includes henbane, mandrake
and deadly nightshade (belladonna), • To ripen
which are all poisonous. But homegrown
potatoes, peppers and aubergines tomatoes, place them
are also members of this plant in a paper bag with a
family, as is tobacco. Nevertheless, ripe tomato and keep at
it is inadvisable to eat the leaves of room temperature.
tomato plants or the small green more quickly than larger-fruited
fruits sometimes found on potato varieties. The majority of tomatoes, • Use under-ripe, green tomatoes
plants. which are now the most widely for making chutney and use up
The Elizabethans thought the grown ‘vegetable’ in the world, are over-ripe tomatoes to make soups or
bright red colour of tomatoes grown under glasshouses, as these sauces, which can then be stored in
was a danger signal and the fruit delicate plants are easily damaged by the freezer for up to six months.
poisonous. Popular 16th century the wind, extremes of temperature
English herbalists, such as John or fluctuating weather conditions. • To skin tomatoes, place them in a
Gerard, saw no contradiction in Glasshouses offer not only a longer pan of boiling water for 15 seconds
writing that, while Spaniards and growing season, but also provide and the skins will then peel off easily.
Italians ate tomatoes, the plant was shelter from the weather and
nevertheless 'of ranke and stinking protection from birds and animals. • The tomato's size should be a good
savour.' Other herbalists used The largest UK tomato glasshouse guide to its culinary use. Large ones
tomatoes (possibly the leaves rather covers 22 acres and is recorded in are good for stuffing and smaller
than the fruit) in the treatment of the Guinness Book of Records. Most ones for garnishing or using whole in
skin complaints. British tomato crops are now grown salads.
in rockwool, the modern equivalent
Growing tomatoes in the UK of grow bags, with which many • When selecting tomatoes for salads,
It may come as welcome news to gardeners will be familiar. This look for firmness and a bright,
some consumers that none of the has replaced the use of peat, which unflawed skin. If tomatoes are soft
tomatoes grown in the UK are is no longer favoured for they can be used for sauces.
genetically modified. environmental
It takes 40-60 days reasons. Rockwool • There are two tests to tell if a
from a flower for provides ideal tomato is fresh. One is the smell,
a tomato fruit growing which should be faintly aromatic and
to reach full conditions for the other is that the calyx, the stalk
TOMATOES – NUTRITIONAL
ripeness, BREAKDOWN the roots and leaves, should look fresh and green.
depending Tomatoes are low in calories, typically produces Most of the tomato scent comes from
on the containing only 14 calories per 100g. better the leaves and stem, rather than the
temperature They contain virtually no fat and no crops as a fruit itself. This is why vine tomatoes
and the cholesterol. result. It is have a stronger aroma.
variety. The fibre content of a ripe tomato fruit also much
Cherry is 1.5 per cent of total composition. lighter for • Natural herb partners for tomatoes
tomatoes nursery staff are mint, parsley, basil and oregano.
ripen a little Water content is between 93-95 per to handle.
cent of total fruit composition

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

Tomato Products Our pick of the best...

Tesco Finest Tomato and Balsamic Soup

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

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

Spicy Tomato Crisps

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

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

Big Tom Tomato Juice

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

Biona Dried Tomatoes

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

81
82
 Tomatoes

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

Preparation: 10 mins
Cooking: 15 mins

• 150g (5 oz) whole wheat spaghetti

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

1 Place spaghetti in large pan of boiling

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

2 While the spaghetti is cooking, heat

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

3 Add the tomatoes and lemon zest,

then season with salt and pepper.

4 Cook for about 5 minutes or until the

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

5 Once cooked, remove from the heat.

6 When the spaghetti is cooked, drain

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

7 Stir to combine, then serve.

NUTRITION: Energy: 392 kcals, Protein:

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

• ©The Vegetarian Society recipe from Happy,

Healthy and Delicious cookbook available from
vegsoc.org/shop

81
 FUDGY ‘NUTELLA’ BARS
Make your own Nutella (minus all
the refined stuff of course).
Makes: 12 – 15 bars
For the 'Nutella':
• 200g (1⅓ cup) whole hazelnuts
• 50g (¼ cup) coconut oil
• 4-5 tbsp almond milk
• 8 organic Medjool dates, halved and
stone removed
• 2 tbsp raw cacao powder
• ½ tsp vanilla extract
For the bars:
• 250g (1¼ cup) ground almonds
• 1 handful flax seeds
• 1 handful pumpkin seeds
• 100g (1 cup) dairy-free plain or
dark chocolate
84
1 Start by making the ‘nutella’. Preheat over a saucepan of simmering water or
the oven to 180°C (350°F/Gas Mark 4) in a microwave if you have one.
and on a small baking tray roast the
hazelnuts for 20 minutes. 6 Tip the almonds, seeds and your
‘nutella’ into a large bowl, stir to mix
2 Allow to cool for 10-15 minutes before then stir in the melted chocolate.
rubbing vigorously between your hands
or in a clean tea-towel to remove the 7 Tip the entire mix into a baking tray
skins (I don’t tend to be overly fussy 7 x 12 inches and flatten with a spoon
when doing this). or spatula. Chill in a fridge till set (takes
around an hour) then cut into squares.
3 Tip the peeled hazelnuts into a food
processor along with the coconut oil, 4 8 These are lovely with a cuppa.
tablespoons of almond milk, the stoned
dates, raw cacao powder and vanilla • Recipe and image supplied by The Cook and Him.
thecookandhim.com
extract and blend until smooth. It takes
a few pulses and may need a dash more
almond milk for a runnier consistency.
Per 100g:
4 Time to turn them into bars.
577 47g 11g 16g 0.03g 16g
kcal Fat Saturates Sugars Salt Protein
5 Melt the chocolate in a bowl placed
CHOCOLATE AND SPIRULINA
ENERGY BARS
You’d never know these are as
healthy as they are, being covered in
chocolate ‘n all!
Makes: 12
1 First prepare your tin.
2 Next, place the cashew nuts, dates
and coconut oil in a food processor and
blend until well chopped and sticky.
3 Tip into the prepared tin and press
down with a spatula or back of a spoon.
Put in the fridge while you prepare the
5 Pour over your chilled base and return
to the fridge to set – around half an
hour.
6 Turn out of tin and cut into bars.
• Recipe and image supplied by The Cook and Him.
thecookandhim.com
Per 100g:

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

85
 Blueberry dream

86
BLUEBERRY DREAM
Serves: 8–10 people.
For the cake base:
• 120g (1 cup) Brazil nuts
• 85g (½ cup) dates, stones removed
• 2 tbsp coconut oil
• 1 tsp vanilla powder
• 20g (¼ cup) mulberries, coarsely
chopped
For the blueberry cream:
• 350g (2⅓ cups) cashew nuts, soaked
in water for approx 2 hours
• 100ml (½ cup) agave syrup
• 2 tbsp lecithin granules
• 4 tbsp coconut oil
• 1 tbsp cocoa butter
• 125g (1¼ cup) blueberries, fresh
or frozen (frozen berries should
be defrosted and any liquid poured
away)
• 2 tsp psyllium seed husks or finely
ground chia seeds
For the decoration: 5 Decorate with ‘whipped cream’ and
• ‘Whipped cream’ (see recipe) fresh blueberries.
• Fresh blueberries
For the whipped cream:
1 Cake base: chop the Brazil nuts finely • 120g (½ cup) cashew or macadamia
or grind them finely in a coffee grinder. nuts, soaked in water for at least
Blend dates, coconut oil and vanilla 2 hours
powder to a smooth paste. Mix well with • 100ml (½ cup) water
the ground nuts and mulberries. Line • 2 tbsp coconut oil or cocoa butter
a spring form with baking paper and • 2 tbsp agave syrup
arrange the pastry in the base of the • 1 tsp vanilla powder
spring form. • 2 tbsp lecithin granules
• 2 tsp psyllium seed husks
2 Blueberry cream: blend the cashew
nuts with agave syrup, lecithin granules, 1 Blend all ingredients. Pour the cream
coconut oil and cocoa butter to a fine into a container and chill in the fridge or
cream without lumps or visible pieces of freezer. When the cream is thoroughly
cashew nuts. chilled, blend for 30 seconds to make it
lighter.
3 Add blueberries and blend again.
Finally add the chia seeds or psyllium • Recipes and images supplied from Raw Cakes
by Caroline Fibaek. Published by Grub Street
seed husks and blend for the last time. @grub_street
4 Pour the cream over the base and Per 100g:
place the cake in the freezer for approx
474 36g 12g 18g 0.02g 11g
1 hour, before removing the sides of
kcal Fat Saturates Sugars Salt Protein
the spring form and the baking paper.
87
 Deliciousdrinks
AÇAI POMEGRANATE BLUEBERRY
AGUA FRESCA
Tangy lime balances the sweetness
of agave nectar, blueberries and
pomegranate coconut water in this
refreshing drink. Garnish with a twist of
lime for a fun summer mocktail.
Yield: 720ml (3 cups)
Total Time: 6 Minutes
Difficulty: Intermediate
• 455g (3 cups) blueberries, fresh
or frozen
• 1 lime, peeled
88
• 480ml (2 cups) Vita Coco Açai
Pomegranate Coconut Water
• 2 tbsp agave nectar
• 480ml (2 cups) ice cubes
1 Place all ingredients into the Vitamix
container in the order listed and secure
lid.
2 Select Variable 1.
3 Turn machine on and slowly increase
speed to Variable 10, then to High.
4 Blend for 1 minute or until desired
consistency is reached.
This recipe has been written for the
C-Series machines with Variable
Speed control and Standard 2.0-litre
container. If you are using a different
Vitamix machine or container size, you
may need to make adjustments to the
Variable Speed, processing time, and/or
ingredient quantities.
• Recipe and image supplied by Vitamix.
Vitamix.co.uk
COCONUT SMOOTHIE • 2 tbsp Cocofina coconut nectar 2 Pour into a glass and serve fresh.
• 20g (¼ cup) of Cocofina grated
• 1 banana coconut • Recipe and image supplied by cocofina. Find out
more at cocofina.com
• 200g (1 cup) frozen pineapple • 115ml (½ cup) pure orange juice
chunks • 1 tbsp lime juice
• 175ml (¾ cup) Cocofina mild
coconut milk 1 Place all ingredients in a blender.
• 1 tbsp Cocofina coconut oil Purée until smooth.

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

90
 Deliciousdrinks

ZESPRI® SUNGOLD KIWIFRUIT,

MANGO AND ORANGE SMOOTHIE

Preparation time: 3 minutes

Serves: 1

• 2 Zespri® SunGold kiwifruit, peeled

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

1 Cut one thin slice from the Zespri®

SunGold kiwifruit for decoration, then
roughly chop the rest.

2 Place the Zespri® SunGold kiwifruit,

mango and juice in a blender and
process until smooth.

3 Pour into a glass, then decorate with

the slice of Zespri® SunGold kiwifruit
and serve.

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

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

91
 GREEN MACHINE NICE-CREAM
SMOOTHIE
This spinach, avocado and banana
smoothie is unbelievably good. Bursting
with goodness, the pineapple provides
that natural sweetness, whilst the
avocado lends a lovely creamy texture.
It’s a great green machine to get you
going.
92
• 1 banana, peeled and frozen 2 Add the pineapple, and orange juice
• Ripe avocado
 as needed, and blend to combine.
• 1 big handful of spinach
• 40g (¼ cup) fresh chopped pineapple 3 Add a little more water, if necessary, to
• 100–150ml (½-⅔ cup) freshly get the consistency you like.
squeezed orange juice
• Guilt-Free Nice Cream by Margie Broadhead
(Hardie Grant, £12.99 ) Photography © Jacqui
1 Pop the banana, avocado and spinach Melville
into a blender and blitz to make a
vibrant green spinach nice-cream.

MANGO, COCONUT
AND TURMERIC LASSI
This is such a delicious combination
of frozen banana and mango, with a
kick from the powerful spice, turmeric.
Turmeric makes an unusual but
delightfully surprising smoothie.
• 1 banana, peeled and frozen
• 2 tbsp coconut yoghurt
 Makes: 240 ml (1 cup)
• Mango, peeled and destoned
• 375ml (1½ cups) tinned coconut
milk, chilled (thick part only)
• 1 tsp ground cinnamon
• ¼ tsp ground turmeric
 • A drizzle of maple syrup
• 1 tsp coconut oil
For the toppings:
• Whipped coconut cream (see recipe)
• Banana slices
• 1 handful raspberries
Deliciousdrinks
1 Simply blend everything together in a 3 Whisk for another couple of seconds
blender or food processor until smooth. until it is creamy and smooth. Store in
an airtight container and keep in the
2 Pour into a glass, layered with fridge for 4–5 days.
the whipped coconut cream, and
serve topped with the bananas and • Guilt-Free Nice Cream by Margie Broadhead
(Hardie Grant, £12.99 ) Photography © Jacqui
raspberries. Melville
WHIPPED COCONUT CREAM
• 250ml (1 cup + 1 tbsp) coconut
cream, chilled (thick part only)
• A drop of vanilla extract
1 Scoop the thick coconut cream
into a bowl and then whisk well.
2 Add a splash of vanilla extract and
a squeeze of maple syrup.
93
 Vegan
glossary
Our guide to the wonderful world
of popular plant-based ingredients

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

94
Black garlic
Simply ordinary garlic that has gone through a
high heat, long duration, fermentation process,
black garlic has a sweet and syrupy taste with
hints of balsamic vinegar or tamarind.
Borage
Sometimes called star flower, this cucumber
flavoured herb grows at least 2 feet tall. The
slightly fuzzy young leaves of the borage plant
can be eaten raw as salad greens or used in any
way that you use lettuce.
Chaat masala
This spice blend is popular in northern India where
it is often tossed with fruit or chickpeas to make
simple ‘chaat’ snacks sold by street vendors. With
a unique blend of spicy, salty and sour flavours the
possibilities for this fragrant spice mix are endless.
Coconut nectar
When the coconut tree is tapped, it produces a
naturally sweet, nutrient-rich sap that exudes
from the coconut blossoms. The naturally
sweet, mild flavour of coconut nectar is an ideal
sweetener for use on pancakes, over cereal and
in smoothies.
Dandelion Greens
Commonly known as a particularly bothersome
weed, it turns out that these ‘weeds’ are edible
and delicious too. They are typically paired with
rich, bold foods because of their bitter, peppery
flavour and they can be consumed raw or cooked.
Kohlrabi
When translated, kohlrabi means ‘turnip cabbage’.
The mild, sweet flavour is somewhere between a
turnip and a water chestnut, with a crisp, crunchy
texture. This all year round veggie can be found
in two colours, pale green and the less common
purple.
Morels
These types of mushrooms can be found growing
all over the world in a wide variety of habitats every
spring. They are among the most prized of the edible
mushrooms because they have a rich and complex
flavour that goes well with almost any food.
Mustard seeds
Available in white, yellow, black or brown, these
seeds are from three different plants. Black varieties
are incredibly pungent whereas white seeds tend to
be milder. Black or brown mustard seeds are widely
used in Indian and southern Asian cooking.
Sorghum flour
Sweet, softly textured and mild tasting, Sorghum
flour is an excellent high-fibre, gluten-free flour
alternative. This flour adapts well to whatever it is
cooked with and can be used in place of ordinary
flour in a variety of recipes.
Tapioca
Most commonly used in pudding, tapioca is a
starch made from the root of the cassava plant. It
can be used to make savoury or sweet dishes, or
simply used in place of cornflour or arrowroot to
thicken sauces and soups.
Teff
Sometimes written as tef or t’ef, this grain is the
smallest whole grain in the world. Dark brown in
colour with an earthy flavour similar to amaranth
or quinoa, it can be used in many of the same
ways.
Tomatillo
Also known as the Mexican husk tomato,
tomatillos are a small, green fruit with a
Japanese lantern-type shell surrounding it. They
have a tart, fruity and slightly herbal flavour
and are most often used in salsas and sauces,
although they can be eaten raw.
Tiger nut
Though they are often called ‘nuts’, these tubers
are actually the root from the chufa sedge
plant. With a sweet, nutty flavour, tiger nuts
are often soaked in warm water before being
eaten. In Spain they are commonly used to make
horchata, a sugary, milky drink.
Physalis
These fruits encased in an unusual shaped husk
are part of the nightshade family and thus share
a relation with the much more familiar tomatoes
and peppers. Since it has a mild, refreshing
acidity similar to the tomato, it can be used in
many of the same ways.
Salsify
This tan coloured root vegetable is similar in
appearance to a long, thin parsnip, with creamy
white flesh and a thick skin. In the same way as
many root veggies, salsify can be boiled, mashed
or used in soups and stews.
Sea beans
The green veggie known by a variety of names
including sea pickles, sea asparagus and
pickleweed, grows on salt marshes and beaches.
While sea beans can be eaten raw, they are very
salty so they typically need to be cooked in water
prior to consumption. The finished taste is said
to resemble asparagus.
White turmeric
Often referred to as amba haldi and native to
the eastern Himalayan region, white turmeric is
cultivated in India for its use in medicine. It has
lighter flesh and its flavour is very similar to that
of ginger, but with a more bitter aftertaste. In
Thailand, fresh, sliced white turmeric is used as
an ingredient in salads.
95
 Nutritionist's
Notebook:
u l a r s e e d s
Spectac
By Veronika Powell MSc, Viva! Health
W
e snack on them,
sprinkle them on our
meals, and blend them
into ‘butters’. They
have a lot in common but each packs a
slightly different nutritional punch.
This trio of seeds is an excellent
source of protein and healthy omega-6
unsaturated fats. On the other hand,
they contain only very little omega-3s
so don’t rely on them as a source.
All are rich in phytosterols —
natural plant compounds that can
reduce your cholesterol levels, thus
reducing the risk of heart disease.
No need to buy pricey products with
added phytosterols, nuts and seeds
provide plenty.
This seed triplet has another
nutrient in common – magnesium at
high levels. This mineral is important
for healthy bones and nerve and
96
muscle function and a plentiful
supply can also help reduce asthma
symptoms, migraine and high blood
pressure.
SUNFLOWER SEEDS
Sunflower seeds are an excellent
source of vitamin E, an important
antioxidant that helps neutralise free
radicals — metabolism by-products
that can damage our cells — and
prevents cholesterol particles in the
blood from oxidising. Cholesterol
particles only become dangerous
when they are oxidised and become
‘sticky’ because they can then attach
themselves to the inner walls of
arteries. So, vitamin E helps to
protect blood vessels, maintain
healthy blood pressure and also
has anti-inflammatory properties.
On top of this, a diet rich in vitamin
E contributes to healthy skin and
protects it from damage.
How about sunflower oil, then?
Sunflower seeds are a great nutrition
package but the oil is not such a
winner. Because it’s pure fat, most of
the nutrients from the seeds are lost.
The oil is high in omega-6 fats and
although we need some, it’s easy to get
too much and an omega-6 overload
can block the absorption of healthier
omega-3s. Sunflower oil also has a
low smoke point so it starts burning
faster than other oils which creates
unhealthy by-products. You’re better
off with rapeseed oil for cooking.
SESAME SEEDS
They may be tiny but sesame seeds
are a nutritional goldmine providing
many essential nutrients, including
calcium, iron, zinc and copper. The
seeds — and the tahini paste made
from them and available in jars — are
 Nutrient per ounce (28g) Sunflower seeds Sesame seeds Pumpkin seeds Recommended have an added bonus - they are a
daily intake rich source of tryptophan, one of the
Protein 5.8g 5g 6.9g 45-60g essential amino acids that form the
Fat 14.4g 13.9g 12.8g 33g building blocks of protein. Your body
- saturated fat 1.2g 1.9g 2.4g 10g (max) converts tryptophan into serotonin – a
- polyunsaturated fat 6.5g 6.1g 5.9g 6g hormone that helps you feel and sleep
Vitamin E 9.3 mg 0.1mg 0.6g 4mg better. So munch away.
Vitamin K 0g 0g 14.4mcg 1mcg When it comes to pumpkin seed oil,
Thiamine (Vitamin B1) 0.4mg 0.2mg 0.1mg 0.8-1mg
it can be a welcome addition to your
Vitamin B6 0.4mg 0.2mg 0.1mg 1.2-1.4mg
Folic acid 63.6mcg diet as it is rich in antioxidants and
27.2mcg 16.2mcg 200mg
Calcium 21.8mg 273mg 12mg 700mg contains small amounts of the same
Iron 1.5mg 4.1mg 4.2mg 8.7-14.8mg nutrients the seeds contain. Never
Magnesium 91mg 98.3mg 150mg 270-300mg heat the oil as it destroys some of its
Zinc 1.4mg 2.2mg 2.1mg 7-9.5mg goodness — it’s best used in salads
Copper 0.5mg 1.1mg 0.4mg 1.2mg or drizzled over a meal just before
Selenium 14.8mcg 1.6mcg 1.6mcg 60-75mg serving. One teaspoon per portion is
Fibre 2.4g 3.3g 1.1g 30g (min) enough.

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

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

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

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

98
 Somethingsweet

MINI CHOCOLATE CUPCAKES

WITH STRAWBERRY CREAM

The mixture of the intense and

sweet chocolate with the fresh and
acidic strawberries is delicious.

Makes: approx 8

For the cupcakes:

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

For the strawberry cream:

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

1 For the cupcakes: remove the stones

from the dates and mash them to a soft
paste.

2 Grind the Brazil nuts in a coffee

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

3 For the strawberry cream: blend

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

4 Spoon it into an icing bag and

decorate your chocolate cupcakes with
the strawberry cream.

Please note: frozen strawberries should

be defrosted and drained before use.

• Recipe and image supplied from Raw Cakes

by Caroline Fibaek. Published by Grub Street
@grub_street

Per 100g:

345 20g 6.3g 19g 0.05g 9.2g

kcal Fat Saturates Sugars Salt Protein

99
 ZESPRI® SUNGOLD KIWIFRUIT,
BLUEBERRY AND MANGO
SMOOTHIE BOWL
Preparation time: 5 minutes
Serves: 1
• 200ml (¾ cup) thick vegan yoghurt
• 100ml (½ cup) almond milk
• 2 tbsp porridge oats
• 2 Zespri® SunGold kiwifruit, peeled
and sliced
To serve:
• Blueberries, pomegranate seeds,
toasted coconut flakes, mango,
pumpkin seeds and edible flowers
1 Place the vegan yoghurt, non-dairy
milk, 1 Zespri® SunGold kiwifruit and
oats in a blender and blitz for
30 seconds.
100
2 Transfer the mixture into a bowl.
3 Arrange the fruit over the surface
in whatever pattern you wish and eat
immediately.
Per serving: 353kcal, 5g fat, 1.5g
saturated fat, 29g protein, 6g fibre, 46g
carbohydrate, 26g sugar, 0.3g salt
ZESPRI® SUNGOLD KIWIFRUIT,
GRANOLA AND COCONUT
BREAKFAST POT
Preparation time: 5 minutes
Serves: 1
• 2 Zespri® SunGold kiwifruit, peeled
and roughly chopped
• 30g (½ cup) granola or sugar-free
muesli
• 1 small pot of coconut yoghurt
• Coconut flakes to decorate
1 Place the Zespri® SunGold kiwifruit in
a blender and process until smooth.
2 Place the granola in a glass, spoon
over the yoghurt, top with the Zespri®
SunGold kiwifruit and decorate with
toasted coconut (or chopped dried
apricots).
Per serving: 305kcal, 13g fat, 4g
saturated fat, 10.5g protein, 6g fibre, 33g
carbohydrate, 20g sugar, 0.2g salt
Somethingsweet

101
102

BLUEBERRIES AND CREAM
CHIA PUDDING
If you’ve never had chia pudding,
you simply have to try it – this is a
perfect example of a whole food
alternative. You can use non-dairy
milk with what you have to hand –
granola, berries, and more – to make
it to your liking. Chia pudding is just
as easy to make as an overnight oats
recipe; however, unlike the overnight
oats, this can be ready to eat in about
half an hour. The richness of the basic
cashew cream pairs very well with the
blueberries.
Makes: 4 servings
Prep time: 35 minutes
• 470ml (2 cups) almond milk
• 40g (¼ cup) chia seeds
• 3 tbsp Basic Cashew Cream (see
recipe)
• 1 tsp ground vanilla beans
• 1 Medjool date, pitted and chopped
• 150g (1 cup) fresh blueberries
1 In a large bowl, mix all the ingredients
except the blueberries together. Make
sure you stir very well, because the chia
seeds tend to clump together at the
bottom of the bowl. Add the blueberries
and stir to incorporate.
2 Cover and place in the fridge for at
least 30 minutes to set.
3 If you want to make travel-size
portions, put each serving in a 225g (8
oz) mason jar. Then you can just grab
and go on those busy mornings.
Variations:
• If you don’t like dates, use 2 teaspoons
maple syrup.
• To add some extra protein, mix in 1
tablespoon hemp hearts.
• Cacao nibs or chocolate chips could
also be added for a nice crunch. Use
about 1 tablespoon.
Somethingsweet
BASIC CASHEW CREAM
Cashews are so versatile: you can
make cheese, cream, sour cream, and
salad dressing out of them. This basic
cashew cream recipe allows you to go
sweet or savoury (see the variations
below for sweet and savoury additions).
I like to add this to soups, and
sometimes I even use it as a frosting.
Makes: 2 cups (240 ml)
Prep time: 5 minutes
• 210g (1½ cups) raw cashews, soaked
in water overnight
• 120ml (½ cup) almond milk
1 Drain and rinse the cashews and add
them to a high-power blender with the
almond milk. Blend for 3 to 5 minutes.
Make sure you stop several times to
scrape down the sides. You may need
to add a little more milk to reach your
desired consistency.
2 Keep this cashew cream in the fridge.
I like to store mine in a small mason
jar. It should last at least 2 weeks in the
fridge.
Variations:
• To make a savoury cashew cream, add
2 tablespoons apple cider vinegar, 2
tablespoons lemon juice, and a pinch
of salt.
• To make a sweet cashew cream,
add 2 tablespoons maple syrup and 1
teaspoon ground vanilla beans. This
sweet cashew cream can also be put
in coffee for a luxurious taste. I suggest
adding 1 to 2 teaspoons.
• Recipe from Easy. Whole. Vegan.: 100 Flavor-
Packed, No-Stress Recipes for Busy Families
© Melissa King, 2016. Reprinted by permission of
the publisher, The Experiment. Available wherever
books are sold. theexperimentpublishing.com
Per 100g:
100 6.2g 1.0g 3.3g 0g 4.3g
kcal Fat Saturates Sugars Salt Protein
103
 SUPER-CHOCOLATEY
SNACKING CAKE
This loaf cake certainly deserves
its name! It contains not only cocoa
powder, but also chocolate chips, and
two further types of melted chocolate
poured on top.
Makes: a 20cm (8in) loaf cake
Preparation: 30 minutes
+ 50 minutes cooking time
Special equipment:
20cm (8in) long loaf tin
For the cake:
• Vegan margarine, for the tin
• 150g (1½ cups) plain flour, plus
extra for the tin
• 100g (1 cup) white spelt flour
• 130g (½ cup) golden caster sugar
• 1 tbsp vanilla sugar, or 1½ tsp vanilla
extract
• 1½ tsp bicarbonate of soda
• 40g (⅓ cup) cocoa powder
• 60g (½ cup) vegan dark chocolate,
chopped
• 4 tbsp soya milk, or other plant-
104
based milk
• 2 tsp white wine vinegar
• 4 tbsp vegetable oil
• 220ml (1 cup) carbonated mineral
water
For the icing:
• 60g (½ cup) vegan dark chocolate
• 1 tbsp soya cream, or other plant-
based cream
• 20g (⅛ cup) vegan white chocolate
1 Preheat the oven to 180°C (350°F/
Gas Mark 4). Grease the loaf tin with
margarine and dust with flour. Combine
both types of flour, the caster sugar,
vanilla sugar or extract, bicarbonate of
soda, and cocoa powder in a bowl with
a balloon whisk.
2 In a separate bowl, stir together the
soya milk and vinegar, leave to stand for
10 minutes, then stir in the oil. Add the
soya milk mixture to the flour mixture,
then pour in the mineral water, mixing
everything swiftly but delicately with a
spoon to create a smooth consistency.
Fold in the chopped chocolate.
3 Immediately transfer the mixture to
a 20cm (8in) long loaf tin and bake in
the centre of the oven for 50 minutes.
Remove and leave to cool on a wire
rack.
4 To make the icing, chop the dark
chocolate, add it to a heavy-based
saucepan with the cream, and let it melt
over a low heat. Ice the cake with this
mixture and let it dry. Melt the white
chocolate in a heatproof bowl over a
saucepan of simmering water. Transfer
it to a freezer bag, carefully snip off a
corner and, with swift movements, draw
decorative lines across the cake. Leave
to set, then slice and pack up to take
with you.
• Vegan on the Go by Jérôme Eckmeier and Daniela
Lais. DK, 1 June, £12.99. DK.com
Photography: © Brigitte Sporrer/DK Verlag
Illustrations: © Sonja Gagel/DK Verlag
Per 100g:
424 17g 5.3g 33g 0.11g 11g
kcal Fat Saturates Sugars Salt Protein
 Somethingsweet

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

415 33g 13g 17g 0.02g 7.8g

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

105

COURGETTE (ZUCCHINI) LEMON
SPELT SNACK CAKE
In the summer, you have more
courgette (zucchini) than you know
what to do with. Here’s a great way to
use some of them up and you don’t
even have to turn on the oven or get
the house all heated up.
Makes: 8 servings
For the dry ingredients:
• 150g (1¼ cups) spelt flour (or use
whole wheat pastry flour or gluten
-free baking blend)
• ¾ tsp baking soda
• ¼ tsp salt
106
For the wet ingredients:
• 2 tbsp ground flaxseed mixed with
4 tbsp warm water
• 2 tbsp oil (or use applesauce)
• 120g (1 cup) shredded courgette
(zucchini) about 1 small
• 100g (½ cup) raw or coconut sugar
• 1 tbsp lemon zest (optional)
• 1 tsp lemon extract or ½ tsp
lemon oil
For the lemon coconut icing:
(optional)
• 100g (½ cup) coconut oil
• 90g (¾ cup) powdered sugar
• 2 tbsp lemon juice
1 For the dry ingredients, combine the
flour, baking soda and salt in a small
mixing bowl, then set aside.
2 For the wet ingredients, combine the
flaxseed mixture, oil, zucchini, sugar,
lemon zest (if using) and lemon extract
in a large mixing bowl. Add the dry mix
to the wet one and stir well.
3 Oil a springform pan that fits into your
pressure cooker; it will be 8 inches (20
cm) or smaller. Be sure to try to fit the
pan in your pressure cooker on the rack
BEFORE you pour in the batter.
4 Pour in the batter and spread evenly.
Cover with foil. Add the rack to your
pressure cooker and add 350ml (1½
cups) water.
5 If your pan does not fit inside the rack
handles, you will need to fashion some
handles out of aluminium foil to lower
the pan into the cooker. Tear off 2 pieces
of foil about 3 feet (1 m) long, fold each
one lengthwise two times. Lay the foil
handles out on the counter in a plus
sign near your cooker. Place your pan in
the centre, where the 2 pieces cross. Pull
the handles up and carefully lift the pan
into your pressure cooker.
6 Place the lid on with the steam
release handle closed and cook on high
pressure for 35 minutes.
7 Let the pressure release naturally.
Once the pressure indicator goes down,
remove the lid, lift out the pan using the
foil handles and remove the foil that’s
covering the pan. Let cool before icing
or serving.
8 To make the icing, add all the
ingredients to a mixer fitted with the
whisk attachment. Whisk until creamy
and combined. Stop to scrape down the
bowl several times.
PER SERVING (for the cake):
Calories 126.0, protein 2.2 g, total fat
5.0g, carbohydrates 22.2g, sodium
209.7mg, fibre 2.3g
PER SERVING (for the icing):
Calories 174.6, protein 0.0g, total fat
14.0g, carbohydrates 11.5g, sodium
0.9mg, fibre 0.0g

CHOCOLATE TOFU CHEESECAKE
WITH A HAZELNUT-OAT CRUST
This is a decadent sweet treat that’s
actually low in sugar. It’s a thick, New
York–style cheesecake with a base of
silken tofu. It’s sweetened with stevia,
but it does have a tiny bit of maple
syrup to round out the mouthfeel.
Makes: 8 servings
For the crust:
• 115g (1 cup) hazelnuts
• 90g (1 cup) rolled oats (*make sure
the oats are labelled gluten-free)
• 20g (¼ cup) cocoa powder
• ¼ tsp salt
• 15 drops vanilla-flavoured stevia
• 3 tbsp unsweetened vanilla
flavoured non-dairy milk
• 1 tbsp maple syrup or agave nectar
For the filling:
• 2 350g (12.3 oz) boxes silken tofu
• 80g (½ cup) unsweetened dark
baking chocolate, melted
• 20 drops vanilla-flavoured stevia
• 20g (¼ cup) cocoa powder
• 2 tbsp arrowroot powder
• 1 tbsp maple syrup or agave nectar
• 1 tsp pure vanilla extract
• ¼ tsp salt
1 For the crust, preheat your oven to
180°C (350°F/Gas Mark 4). Place the
hazelnuts on a baking tray and toast for
5 minutes, or until they become fragrant
and lightly browned. Let cool, then
rub the hazelnuts in a lint-free cloth to
remove the dark skins.
2 Add the hazelnuts, oats, cocoa
powder and salt to your food processor
and process until finely ground. Add
the stevia, non-dairy milk and maple
syrup and process until it is mixed well.
It should be moist enough to stick
together; add an additional tablespoon
(15ml) non-dairy milk if it won’t hold
together.
3 Oil a 7-inch (17.5cm) springform pan
that fits into your pressure cooker, or use
Somethingsweet
a cake pan with a removable bottom
that is 8 inches (20cm) or smaller. Press
the crust mixture evenly across the
bottom of the pan.
4 For the filling, add the tofu, melted
chocolate and stevia to your blender
and blend until silky smooth. You will
need to scrape down the blender and
blend again a few times to get the right
consistency. Add the cocoa powder,
arrowroot powder, maple syrup, vanilla
and salt to the blender mixture and
blend again until smooth. Pour this over
the crust and use an offset spatula to
smooth the top evenly. Cover with foil.
5 Put the steel insert into your Instant
Pot (pressure cooker), add 350ml (1½
cups) water to the bottom and add the
stainless steel steam rack with handles
that came with your Instant Pot. You
will need to fashion some handles out
of aluminum foil to lower the pan full of
cheesecake into the cooker. Tear off two
pieces of foil about 3 feet (1m) long, fold
each one lengthwise two times. Lay the
foil handles out on the counter in a plus
sign near your cooker. Place your pan in
the centre, where the two pieces cross.
Pull the handles up and carefully lift the
pan into your Instant Pot.
6 Place the lid on with the steam
release handle closed and cook on
high pressure for 20 minutes. Let the
pressure release naturally. Once the
pressure indicator goes down, remove
the lid, lift out the pan using the foil
handles and remove the foil that’s
covering the pan. Once the pan is cool
enough to touch, either place in the
freezer for an hour or in the fridge for
at least 4 hours to set. Remove the ring
and serve.
Per Serving: Calories 238.2, protein
8.8g, total fat 16.7g,
carbohydrates 21.4g,
sodium 228.8mg,
fibre 6.3g
• Recipes and images
from The Ultimate Vegan
Cookbook for your Instant
Pot.Photography by Kathy
Hester.
107
108
 Somethingsweet

RAINBOW ICE-CREAM

Serves: 10

For the chocolate:

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

For the vanilla:

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

For the strawberry:

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

1 Chocolate: soak the cashew nuts

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

109
 Date
night?

110
 Somethingsweet

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

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

Serves: 4–6
 kcal Fat Saturates Sugars Salt Protein

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

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

roughly chopped

111
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113
 SESAME SEEDS
IDEA 1: Toast your left over sesame seeds.
HOW? Pour left over seeds into a dry frying pan and toast them
until they are nice and brown. Then pour them into a container
and sprinkle over all kinds of salads, slaws and stir fry dishes.
IDEA 2: Substitute other oils for this homemade sesame variety.
HOW? Warm 250ml sunflower oil with 60g sesame seeds over
a medium heat until the seeds just start to change colour.
Remove from the heat and allow to cool before pouring into a
glass jar or plastic squeeze bottle. The sesame oil can be stored
in the fridge for about one month.
IDEA 3: Make a creamy tahini dressing.
HOW? Preheat oven to 180°C (350°F) and arrange 280g hulled
white sesame seeds on a bare baking tray. Bake for 10 minutes,
or until slightly golden brown. Once cooled add to a food
processor and blend until smooth, adding 1-2 tbsp olive oil to
encourage blending. Scoop into a jar or a sealed container and
store in the fridge for up to 3 weeks.
Loo
se Ends
CARROT
Make the most of your
leftover ingredients with
IDEA 1: Carrots are a great healthy
addition to smoothies. these recipe ideas
HOW? Chop up carrots and add them to a
blender with all of the other ingredients. Make
sure you chop them up fairly small even if you’re adding
them to a Vitamix or another high-powered blender.
IDEA 2: Make a zesty soup with ginger.
HOW? Heat 1 tbsp oil in a large saucepan, add 1 chopped red
onion and fry until softened but not browned, about 5-6 minutes.
Add 10 chopped carrots (or as many as you have spare), 900ml
vegetable broth (adjust the volume if you don’t use as many
carrots), and 1 tbsp grated ginger, bring to a boil and reduce heat.
Cook until the carrots are tender. Using a hand blender purée the
mixture until smooth, and season with salt and pepper.
IDEA 3: Satisfy salty crisp cravings with carrots.
HOW? Preheat oven to 180°C (350°F). Wash and peel the carrots.
Thinly slice the carrots diagonally to make oval-shaped pieces.
Place the carrots in a bowl and toss with olive oil and sea salt.
Lay the carrots in a single
layer on a lined baking tray.
Bake for 15-20 minutes or
until
carrots are dry
and crisp.
114
PEANUTS
IDEA 1: Whip up a batch of delicious homemade peanut
butter.
HOW? Roast 250g peanuts and then blitz them in a food
processor. Purée for approximately 5-8 minutes straight until
the peanuts liquefy. When the peanuts start to turn into a
paste, sprinkle in some sea salt. Keep blending until they
become creamy. Taste and add more salt if necessary.
IDEA 2: Use crushed peanuts as a tasty topping.
HOW? Place your left over peanuts in a zip lock bag and use
a rolling pin to crush them. Use your crushed peanuts on top
of desserts, smoothies and even salads and pasta dishes.
IDEA 3: Drizzle this peanut sauce over crispy, stir-fried tofu.
HOW? Heat 1 tbsp peanut oil in a wok and fry 1 clove garlic,
1 small finely chopped onion and 1 small red chilli until
onion is soft . Add 1 tbsp brown sugar and stir until
caramelised.Add 1 tsp soy sauce and 2 tbsp of blended
peanuts (crunchy) and stir through. Add some coconut milk
1 tbsp at a time until you achieve desired consistency.
CHILLIES
IDEA 1: Pungent, homemade chilli oil.
HOW? Heat 2 tbsp vegetable oil in a
saucepan. Add 2 tsp red chilli flakes and 3
whole chillies. Cook, stirring, until chillies start
to gently sizzle. Add 235ml oil to saucepan. Heat until
oil is warmed through, but not too hot to touch. Remove
from heat and allow to cool. Store in an airtight bottle or jar.
Shake occasionally to disperse the chillies.
IDEA 2: Use left over chillies to make a chilli jam.
HOW? Blitz 60g red chillies with 1kg tomatoes in a food
processor until smooth. Scoop the mixture into a saucepan
with 125g garlic cloves, 125g ginger, 800g sugar, 30ml red
wine vinegar, ½ tbsp salt and 2 tbsp vegan Worcestershire
sauce and slowly bring to a boil, stirring to dissolve the
sugar. Cook for about an hour until the chilli jam has
thickened. Decant into five jam jars.
IDEA 3: Make this tongue tingling sweet garnish with chillies.
HOW? Slice red chillies into thin rounds. Add the chillies to
a saucepan along with 235ml water, 200g sugar and a mix of
spices and poach for around
20 minutes. Drain the chillies
and lay them on a baking
tray. Cook in a low oven 90°C
(190°F) for around an hour, until
crisp. Use to garnish sweets and
desserts or enjoy as a
spicy sweet treat.