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Vegan Food & Living

Published by iuda, 2022-11-09 18:04:21

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FREE! The UK’s best-selling vegan magazine EAT WELL FOR LESS 2O23 CALENDAR your way! 70DECEMBER 2022 SMhSoaawvkBosetuooyrxpoyipuncirgenondgwtacryenapckvuieeesrcgr&eaisentsrcihfleeesse PLANT- BASED HEALTHY LIVING RECIPES EAT YOURSELF YOUNGER TRY THIS! WITH THESE 17 SUPERFOODS RED CABBAGE, Fu*dgTer*ufBfliessc..u. its PUMPKIN Make your own AND SPINACH edible gifts! GALETTE, P30 SEEING IS BELIEVING FUEL FOR THOUGHT Are your cosmetics cruelty-free? DECEMBER 2022 Plan a vegan-friendly getaway VEGAN FOOD Can what we eat really Easy ways to cut down Money-saving one pot meals impact our eyesight? on your energy usage & LIVING PRICE £5.75

Delicious italian food THAT HAPPENS TO BE VEGAN

Welcome Cover image Recipe and photo by Anthea Cheng from Rainbow Nourishments ( A s we approach the end of 2022, we’d like to Stay in touch thank all our wonderful readers and subscribers for continuing to support us Facebook during what has been a difficult year for Find us at veganfoodandliving many. We love creating this magazine for you each Instagram month and we hope you enjoy being part of the VFL Go to veganfoodandliving family. Together we can create a kinder, cleaner, Twitter healthier world and a brighter future for our planet Go to veganfoodliving and all the sentient beings that we share it with. Linkedin If, like us, you’re looking forward to celebrating Join us at vegan-food-living/ Christmas in a different way this year – one in which Pinterest spending £100s isn’t necessary in order to make it a Go to vegan_food_living ‘success’ – then this issue is packed with tips and Youtube ideas. From budget-friendly centrepieces (p24) to Go to VeganFoodandLiving heartfelt, homemade gifts (p74), let’s make it about Spotify family, friends, food and relaxation… Go to to listen to the Simply Vegan Podcast Elsewhere this issue we look at whether our diet Website can impact our eyesight (p50), discover the Email [email protected] superfoods that help prevent ageing (p52) and delve STAR BUY into the world of cruelty-free cosmetics (p90). The guys at eco energy brand Ecotricity also join us on p92 to share their energy saving tips, helping us to cut back on costs this winter. We hope you have a fantastic Christmas and if you do try any of this issue’s recipes, don’t forget to share photos on your social channels – we’d love to see what you make! This magazine Join VFL Plus! is printed on 100% Turn to page 22 to join recycled paper! our Vegan Food & Living Plus community and receive a free 3 Grubby box worth £34! VEGANFOODANDLIVING.COM

In this 24 issue CHRISTMAS MAINS Discover the secrets of delicious RECIPES and nutritious vegan living Christmas starters and canapés ��14 Christmas mains ��������������������������������� 24 14 Christmas sides ����������������������������������� 32 Brunch ������������������������������������������������������ 38 STARTERS & CANAPÉS Quick and easy 43���������������������������������� Fakeaways ���������������������������������������������� 57 63 Boxing Day curries ���������������������������� 63 Money saving one-pots������������������ 70 Edible gifts ��������������������������������������������� 74 Homemade cheese�������������������������� 80 Festive desserts���������������������������������� 84 32 74 CHRISTMAS SIDES BOXING DAY EDIBLE GIFTS CURRIES EVERY ISSUE 98 What’s cooking ������������������������������������������������� 8 Join Vegan Food & Living Plus ��������������� 22 “Sometimes people Nutrition in a nutshell 48��������������������������������� are surprised when Behind the scenes: they realise they’re Muse Music & Love Café �������������������������98 in an all-vegan 4 place.” VEGANFOODANDLIVING.COM

IN THIS ISSUE 80 On the cover YOUR HOMEMADE p24, p30 CHRISTMAS p84, p63, CHEESEBOARD p80 p52 84 p74 FESTIVE DESSERTS p50 p92 p90, p54, p70 90 92 FEATURES CR U ELT Y- FR EE ENERGY Your vegan Christmas COSMETICS EFFICIENCY gift guide 12������������������������������������������������ 94 The vegan advent calendar ���������20 Dietary changes in winter �������������48 A feast for the eyes… ��������������������� 50 Eat yourself young! ������������������������� 52 10 steps for a stress-free Christmas ���������������������� 54 What's in your lipstick? ������������������ 90 How to be more energy efficient this winter ���������� 92 A vegan's guide to North Devon ��������� 94 PL AN A VEGAN GETAWAY 52 5 VEGANFOODANDLIVING.COM

INDEX Recipe finder Anthem Publishing Ltd, Suite 6, Piccadilly House, STARTERS AND CANAPÉS 59 Sticky gochujang Korean London Road, Bath BA1 6PL 14 Tomato antipasto Christmas tree fried 'chicken' EDITOR-IN-CHIEF Sally FitzGerald [email protected] 15 Pull-apart bread, oak smoked tomatoes 59 Sweet and sour no-pork EDITOR Holly Johnson [email protected] 16 Apple and lentil soup, spiced croutons 60 Tempeh bao, peanuts and slaw SENIOR ART EDITOR Alex Duce 16 Apple and red onion sausage rolls 60 Smoky tempeh burgers with black [email protected] 17 Cheesy stuffed mushrooms beans and mushrooms PRODUCTION EDITOR Bob Wade ADVERTISING MANAGER 18 Pear and almond stuffed mushrooms BOXING DAY CURRIES Megan Gibbings 19 Festive butter [email protected] SENIOR ADVERTISING EXECUTIVE 19 Festive cream cheese 64 Broad bean stuffed puris Amy Hodges CHRISTMAS MAINS 65 Aubergine dhansak [email protected] 66 Broccoli and coconut bhajis MARKETING MANAGER 24 Puy lentil and pickled walnut filo pie 67 Beetroot curry Cara Northcott 25 Nut loaf 67 Sweet potato, squash and [email protected] DIGITAL EDITOR Rachel Smith 26 Mushroom and lentil Wellington spinach curry [email protected] 26 Cauliflower bake, caramelised onions 68 Butternut squash and DIGITAL EXECUTIVE Molly Pickering DIGITAL ASSISTANT Elena Amoroso 27 Orange and cranberry roast wreath tofu red curry LICENSING Regina Erak 28 Butternut Wellingtons with kale pesto 68 Pea dhal with coconut chutney [email protected] CREATIVE DIRECTOR Jenny Cook 28 Sesame and pumpkin seed tofu MONEY SAVING 29 Winter vegetable tart ONE-POTS HEAD OF MARKETING 29 Christmas ‘turkey’ & PRODUCTION Verity Travers 30 Vegetable galette 71 Roasted vegetables MD Simon Lewis CEO Jon Bickley 30 Christmas pie with Puy lentils PRINT CHRISTMAS SIDES 72 Fennel and white bean stew William Gibbons & Sons Ltd 72 Mushroom, celeriac and Tel +44 (0) 1902 730011 33 Sage, apple and chestnut stuffing balls chestnut stroganoff DISTRIBUTION 33 Sesame cavolo nero EDIBLE GIFTS Marketforce (UK) Ltd 33 Roast onions, squash, nigella seeds 3rd Floor, 161 Marsh Wall, London, E14 9AP Tel: +44 (0) 330 390 6555 34 Fried gnocchi with squash and walnuts 75 Vanilla fudge SUBSCRIPTION ENQUIRIES 35 Sesame parsnips 76 Spiced gingerbread 35 Celeriac purée Christmas biscuits UK: 0844 856 0642 International: +44 (0)1371 853 609 35 Shredded sprouts 76 Caramel slices Email: [email protected] Calls to 0844 numbers cost 7 pence per minute 35 Balsamic shallots 77 Christmas honeycomb coal plus your phone company’s access charge. BRUNCH 77 Sticky choc cakenuts All content copyright Anthem Publishing Ltd, 78 Mince pie walnut brownies 2022, all rights reserved. While we make every effort to ensure that the factual 39 Avocado on toast with vegg 78 Chocolate cherry truffles content of Vegan Food & Living is correct we 39 Spanakopita omelette HOMEMADE CHRISTMAS cannot take any responsibility nor be held 39 Fava bean porridge CHEESEBOARD accountable for any factual errors printed. 40 Breakfast burritos No part of this publication may be reproduced, 41 Mushroom ciabatta 81 Artisan-style cashew Cheddar stored in a retrieval system or resold without the prior consent of Anthem Publishing Ltd. 41 Spiced apple and raisin compote 82 Walnut and miso cheese Anthem Publishing recognises all copyrights contained within this issue. QUICK AND EASY 82 Nut-free ricotta Where possible we acknowledge the copyright 44 Leek and spinach stuffed flatbreads FESTIVE DESSERTS holder. Vegan Food & Living is a trade mark owned by Anthem Publishing. 44 Plum and tofu skewers 85 Rudolph reindeer cake 45 Pad Thai 86 Banana bundt cake 45 Veggie goodie bowls with date swirl 46 Lemon basil pasta salad 86 Rustic apple pie 47 Loaded sweet potato twirls 87 Christmas walnut winter pudding 47 Thai peanut butter tofu 87 Mini fruity traditional FAKEAWAYS Christmas pud 87 Kiwifruit trifle 58 Katsu curry 88 Steamed nut cake 58 Turkish no-lamb pizza 88 Strawberry daifuku Competition rules By entering a competition you are bound by these rules. Late entries will be disqualified. Only one entry per person will be accepted. The company reserves the right to substitute any prize with cash, or a prize of comparable value. Competitions are open to UK residents only, except employees of Anthem Publishing and any party involved in the competition or their households. By entering a competition you give permission to use personal information in connection with the competition,for promotional purposes. 6 VEGANFOODANDLIVING.COM

ethicalc Y BES T BU THERE COULD BE HIDDEN INGREDIENTS IN YOUR ENERGY SUPPLY There’s a secret, shameful ingredient in the electricity that goes to millions of British homes. Animal by-products. They can come from factory farming – animal slurry and other by-products. Four of the large energy companies and two of the leading green energy companies all have animal waste in their fuel mix. If you care about animal welfare, this will matter to you. To find out if your supplier is affected, visit We’re the only energy company in the world certified as vegan by both Viva! and the Vegan Society. No animals are harmed in the making of our power. Want to know more about vegan energy? Visit or call us on 0808 123 0 123

What’s cooking Keep up to date with all the latest happenings in the vegan community Christmas tipples, sorted Plant-based chef, nutrition coach and head trainer for ProVeg UK, V irgin Wines have recently released their Christmas gift range Lisa Marley, shares her tips for healthy and it includes plenty of vegan-friendly options! There’s the eating and sustainable cooking Mulled Liqueur Gift Set from Edinburgh Gin, which comes We eat with our eyes and presenting food, especially in a stunning red box with an embossed cover to replicate when entertaining, in an appetising way will increase the enjoyment of your guests. I absolutely love easy a fairytale storybook, a glam espresso martini kit and some gorgeously tricks to elevate even the most basic of ingredients. festive light-up glitter gin baubles for inevitable wow-factor. All gifts come Take plant butter for instance. Not particularly pretty to look at, but a wonderful product. I love pimping it up with free delivery and gift messaging, making them ideal for sending to not only make it taste better, but look good as well. If you are entertaining this festive season, then cost- straight to loved ones. effective hacks are my favourite thing to do. Turn to page 19 to see how easy it is to wow guests with a few Virgin Wines is also the place to go for all your Christmas wine needs! simple added ingredients and serving suggestions. Bread and butter has never looked this good! The award-winning online retailer has over 400 vegan-certified wine This season I’m loving sharing boards. A huge loaf on its books… and the best bit is they are made by independent vineyards of sourdough surrounded by my festive butter and cream cheese, dried fruit and nuts, a few homemade and winemakers around the world. These talented winemakers work dips and olives really packs a punch. exclusively in partnership with Virgin Wines to create handcrafted For an alternative Boxing Day treat, I love a good pie! On p30 I use ready-made filo pastry to top a one (and often organic) wines that you won’t find anywhere else. pot pie delight. It’s easy to make and super delicious. At ProVeg UK, we are delighted to announce that TV presenter and conservationist Chris Packham has joined our pioneering School Plates programme as an official Programme Ambassador. Our non-profit organisation has made over 6.4 million school meals healthier and more sustainable by becoming meat-free or plant-based. December can be a challenging time for some and an absolute delight for others. For most of us, it’s a busy time, so make sure you’re looking after yourself. I’m loving A Little Bit of Hope:100 Affirmations for Positive Living by Katie Piper – a feel-good book to keep you lifted and motivated throughout the winter. I find this time of year is a great time to reflect, plan and set intentions and goals for the New Year. Health is at the top of my list and I use a fantastic vegan supplement called MPowder. It’s specifically designed for women's hormone health and I can recommend it. SAVE 15% with the code LISAM15 at Follow me on Instagram: @lisamarleychef Whether it’s red, white, rosé or sparkling you’ll be complementing your nut roast or vegetable wellington with, it’s easy to set your preference on the website to ‘vegan’ so that every wine you see is suitable to buy. Virgin Wines also deliver straight to your door, making Christmas shopping that little bit easier! 8 VEGANFOODANDLIVING.COM

NEWS PLANT-BASED SUPERMARKET ITALIAN FOOD SWEEP IN MINUTES! Morrisons has some W hite Rabbit have launched two fantastic Christmas options delicious new frozen ready meals this year, including the Plant – both deliciously vegan. After Revolution Roast No Turkey launching their chilled ready meal Crown (£6), The Best No Prawn range earlier in the year, the independent brand Toast Baguette (£4) and The is back creating authentic Italian pasta dishes. Best Vegan Chocolate & Salted Caramel Cheesecake (£6) Their Sedanini Arrabbiata is one for the to name but a few. In stores plant-based heat seekers, with tender chicken- from the end of November. free strips and gluten-free sedanini pasta, all in a spicy arrabbiata sauce. The new Pennette Carbonara is Teo’s take on another classic. Creamy, smoky carbonara sauce with delicious pennette pasta topped with bacon-style strips. Appetitosa! Pop in the microwave for 4-5 minutes, and you have authentic Italian food to satisfy those tastebuds. Head to Sainsbury’s to get your hands on them. BEHIND THE SCENES AT Welcome to Rachel Stone’s column. Each month she gives us the low-down on the latest news and campaigns from Viva!, one of the UK’s leading vegan charities. December is finally here! for a whole year. For just £25 factsheet and accompanying Help us help the We’re making the most of you can give someone the gift keepsake folder. Find out animals in 2023 it at the Viva! office, with of knowing they’re helping more at dairy-free chocolate galore a gorgeous animal to thrive As we say goodbye to a year and a healthy helping of in their sanctuary home. A very vegan of hard work to save animals, vegan mince pies. Christmas Choose from a range of pigs new year we’d like to say a huge thank is a time for being with loved and sheep, all of whom have you to all our supporters. As a ones, enjoying treats and been rescued from the meat Looking ahead to the new charity we rely on donations reflecting on the past 12 industry and deserve a happy year, January is the perfect from people like you who want months. 2022 was a jam- future. The gift recipient time to kickstart new habits. to make the world a kinder packed year for Viva!, so will receive an adoption In fact, many people use place. You can join Viva! for as there’s certainly plenty to look pack including: a letter, the start of the year to give little as £1.50 per month and back on and of course, lots to personalised certificate, veganism a go! If you, or you’ll receive discounts at over look forward to for 2023! colour photo (7x5in), someone you know, are going 200 vegan-friendly businesses, adoption postcard and six- vegan for the first time this handy nutrition wallcharts, a The perfect Christmas month update. Kids’ packs January, our Vegan Recipe supporter welcome pack and gift for vegans: adopt (for under 12-year-olds) Club is an essential resource. more. Head to: a rescued animal in will also include an animal It features hundreds of tried join to sign up to support us. their name! and tested recipes with easy- Thank you and have a happy, to-follow instructions and a cruelty-free Christmas! If you’re getting a present for difficulty rating system, so someone who is notoriously you always know how easy or Don’t forget to look out for hard to buy for, why not challenging a recipe will be Viva!’s articles in Vegan Food rescue an animal in their before you begin! Download & Living each month. name? We’re working it for free from the App Store with Beneath the Wood or Google Play by searching RachVelivSa!tone, Sanctuary to offer people ‘Vegan Recipe Club’ – and the opportunity to ‘adopt’ don’t forget that you can a rescued animal, ensuring also follow @veganrecipeclub they’ll stay fed and sheltered on Instagram! 9 VEGANFOODANDLIVING.COM

NEWS NEW VEGAN A PLANT-BASED FOOTWEAR RANGE VIEW FROM PARLIAMENT Josef Seibel is a renowned shoe brand established in 1886. This season, Josef Seibel launches an Plant-based Food Alliance UK’s Marisa Heath unapologetically vegan footwear range. Whether you’re reports on government policy changes a conscious consumer keen on extending your vegan principles or looking into veganism for the first time, ”You may have noticed that our will be focused on how the the WESTLAND by Josef Seibel collection offers a compassionate approach to footwear. government is in chaos. This food and agriculture system WESTLAND by Josef Seibel vegan boots for women makes it hard to influence and needs to change in order to cover all seasonal settings – from cold-weather days to night-time festivities. Find sleek silhouettes sculpted with get change. The Truss leadership effectively tackle the climate supple materials. Robust in construction, but beautiful, the collection gives an edgy look for modern feminine styling. was one that certainly did crisis. Keep a look out for any From versatile mid-highs and ankle boots, all featuring a waterproof membrane offering everyday protection not seem receptive to setting news around this during the whatever the weather throws at you. All this is achieved while ensuring the range is free from animal ingredients, meat reduction targets and Convention and retweet, like animal testing and cross-contamination, assured with verification by The Vegan Society. encouraging the shift to plant- and mention in your social Visit, and selected based diets. On the plus side, I media feeds if you can. John Lewis stores to shop the collection. For stockists, call 01530 830 921 or email [email protected] have been invited to many events What I hope will happen is we over the last month discussing the will see a continuing build-up of need for more sustainable food these conversations at all levels, systems from huge corporations nationally and internationally, so to financial institutions and well that the noise around plant-based known NGOs. This proves to does not go away. me that everyone is becoming Returning to the point about Crackd, The No-Egg Egg increasingly aware of the need the chaos in parliament, the fact for change. is a General Election will be in C rackd is the world’s most versatile plant- COP26, hosted last year in everyone’s minds now, whether based liquid egg replacement product, enabling you to cook a range of sweet and the UK, was disappointing in its it is soon or within two years. We lack of mention of food systems. need to get the political parties savoury recipes without using eggs. Made COP27 is upon us this November to include meat reduction targets from a pea protein, Crackd is rich in protein, vitamin D and it is another opportunity to and support plant-based in their and B12 as well as being free from 14 food allergens, team up with climate advocates manifestos, which outline their cholesterol and virtually fat free. Crackd also contains to drive forward conversations pledges to voters. Every reader no artificial colours or flavourings. and actions on the common goal can make their views known to Unlike other egg replacements, Crackd comes in of increasing access to diets that Labour, Conservatives and the the form of a liquid whole egg. You can make anything are healthy for people and the Liberal Democrats that we want to from egg-free scrambled eggs, delicious planet. ProVeg International, see commitment to a sustainable omelettes and golden Yorkshire an excellent NGO who work food future where government puddings through to favourite cakes. tirelessly to promote plant-based supports an agenda to increase Despite being in the market for a short diets, have obtained permission plant-based diets. Keep talking time, the brand has earned a number of to set up a ‘Food4Climate’ about these issues and together awards including a gold and two silvers pavilion at COP27. The pavilion our voices will be heard.” in the FreeFrom food awards, as well as being highly commended at the Grocers MARISA HEATH New Product Awards in 2021. The brand Marisa is the CEO of the Plant-based Food Alliance UK (, which works to drive is also certified by the Vegan Society. public policy in favour of plant-based diets. Marisa has more than 15 years of experience working on animal Crackd The No-Egg Egg is offered in welfare, food and environmental issues, which has led to legislative change as well as hands-on experience in a 346g bottle for £3 in Tesco, Ocado, reforestation and farming projects. Marks & Spencer, Booths and online from The Vegan Kind. Each 346g bottle is equivalent to six eggs. For more information visit 10 VEGANFOODANDLIVING.COM

More Than Just Words Discover WESTLAND by Josef Seibel’s Vegan collection that offers footwear free from animal ingredients, animal testing and cross-contamination. Verified by The Vegan Society. WWW.JOSEFSEIBEL.CO.UK Available at selected John Lewis stores, and other independent stockists. From top to bottom showing styles Peyton 05 , Peyton 03 and Peyton 01.

VEGAN CHRISTMAS GIFT GUIDE Great ideas for family, friends... or just to treat yourself! 12 VEGANFOODANDLIVING.COM

ADVERTISING PROMOTION CAKEHEAD VEGAN AND SIMPLY VEGAN BAKING GAIA MINI VEGAN SET GLUTEN-FREE JOYFUL BOX Vegan baking has never been more This beautiful gift set includes Perfectly gift wrapped and packed full delicious thanks to The Great British GAIA’s award-winning Purifying of 18 delicious portions of Chocolate Bake Off’s young vegan star, Freya Cox. Mask, crystal-infused Nourishing & Cherry Brownie, Chocolate Orange In this brand new cookbook, you’ll find Cream and the Awakening Body Lotion. Brownie and Pistachio & Cranberry recipes for every occasion – including Along with a duo of bath and body oils, Rocky Road, this is sure to put a smile the mini set allows you to sample GAIA’s on anyone’s face. A personalised gift Christmas. Try Salted Caramel ethically made, vegan products. Cupcakes, Cinnamon Rolls, Banoffee note is included. £25 with free Pie Slices, and the most incredible Black £28, exclusively online at delivery, Forest Gateau! £18.99, FRIENDLY SOAP THE ORIGINAL AND BEST TOFUTURE TOFU PRESS CINNAMON SOAP BAR ELEPHANT BOX 2LTR This brilliant tofu press is an With classic cleansing and soothing Big and beautiful, this lunch box is deep easy-to-use kitchen gadget. qualities, the sublime, festive scent enough for an apple and wide enough Pressing tofu gives it a beautiful, packed into this handy, plant-based for a proper round of sarnies. Made firm texture that absorbs more cinnamon soap bar is described as from premium stainless steel, it won’t flavour. Simply place your tofu inside, warm and vanilla-like. Containing no lock down the clamps and leave it in the preservatives or plastic packaging, fracture or break like plastic and washes fridge to press the water out. it’s a perfect stocking filler. £2.45, up like new every time. This is a lunch It’s also easy to clean. £24.99, box for life – not just for Christmas. £31, OAT MILK MAKING G HERBAL BLISS CHAMPAGNE LAURENT KIT BY KITLEYS PERRIER LA CUVEE IN A These Balinese supplements are This kit includes all the tools needed inspired by traditional medicines, BRANDED GIFT BOX refined and improved by Western to make delicious oat milk at home, science. G Herbal BLISS improves La Cuvee is a beautifully fragrant and your overall wellbeing and reduces the balanced Champagne from one of the which not only reduces household effects of stress on the body and mind. It top houses. It’s vegan-friendly, elegant, elevates your mood and energy levels as packaging waste but saves money, too. well as assisting in restful sleep. £24.50 complex and makes an incredible for a one month's supply, apéritif. This is sure to steal the spotlight The perfect gift for the oat milk lovers in your life. Save 10% at checkout when it comes to Christmas gifting! with code KITLEYS10. £22.99, £47.99, 13 VEGANFOODANDLIVING.COM

CStAarNterAs &PÉS Every special feast needs a great start and these tasty bites will get the festivities going with fabulous flavour Cheese and tomato antipasto Christmas tree By Isle of Wight Tomatoes ( Serves 10+ | Prep 30 mins plus chilling | Cook none 900g (3¾ cups) vegan 1 Mix together the soft cheese, chives soft cheese with herbs and red pepper. Season generously. a handful of 2 To mould the tree, place a piece of chives, chopped clingfilm down on the work surface, then scoop out the prepared cheese 1 red sweet pointed mixture onto it. pepper, finely chopped 3 Place another piece of clingfilm over salt and pepper, to taste it to cover it and roll and mould it with your hands until it forms a cone shape. 10-15 olives, halved 4 The soft cheese is more stable in a 10-15 Isle of Wight cherry wider tree shape rather than as a tall, vine tomatoes, halved thin tree. 115g (½ a jar) Isle of 5 Refrigerate the tree in its wrapping for Wight oak smoked at least 30 minutes. tomatoes, drained rosemary sprigs, to decorate crackers, to serve 6 Unwrap the tree and place on a board ready to decorate with antipasto and rosemary, pressing the ingredients into the cheese. 7 Chill until ready to serve. Transfer carefully to a plate and serve along with the crackers. NUTRITIONAL INFO Calories (per serving) 298 | Total fat 24.8g Saturates 9.1g | Salt 1.14g | Sugar 5.8g Carbohydrates 17.5g | Protein 8.1g 14 VEGANFOODANDLIVING.COM

STARTERS & CANAPÉS Pull-apart bread “You can use with oak smoked Isle any loaf of bread of Wight tomatoes you like and create a savoury special that By Isle of Wight Tomatoes ( everyone can tuck Serves 4 | Prep 15 mins | Cook 25 mins into, tearing and 1 large loaf of bread 1 Preheat the oven to 180°C/Gas Mark 4. sharing.” 2 Cut thick slices, in a criss-cross pattern, a little 250g (2 cups) vegan cheese, 5 Using a knife, spread the tomato paste into cut into thin slices and then more than halfway into the bread. Do not cut all alternate cracks of the bread, then push the slices cut again into small strips the way through the bread. of cheese into the remaining cuts of the bread. 3 Drain the oil out of the tomatoes, place in a 1 jar (230g) Isle of Wight oak separate bowl and set aside. Remove the oak 6 Brush the top of the bread with any remaining oil smoked tomatoes smoked tomatoes from the jar and place in a that might be left over. small food processor (or on a board if you are 1 tsp thyme leaves chopping them up by hand). Process, or chop, 7 Bake for about 25 minutes or until the cheese has until you get a thick paste. become melted and the crust is golden. 1-2 garlic cloves, crushed 4 Add the thyme leaves and crushed garlic to the tomatoes and add the reserved oil from the jar of NUTRITIONAL INFO tomatoes. Give this a good stir to combine. Calories (per serving) 629 | Total fat 35.1g Saturates 10.7g | Salt 1.44g | Sugar 10g Carbohydrates 65.1g | Protein 13.7g 15 VEGANFOODANDLIVING.COM

STARTERS & CANAPÉS Caramelised apple and red onion sausage rolls By Jazz™ Apple ( Makes 20-24 rolls | Prep 10 mins | Cook 45 mins 1 tbsp vegan spread or olive oil 6 vegan sausages 1-2 Jazz™ apples, cored and (such as Linda McCartney's) finely diced 2 medium red onions, diced 1 sheet store-bought puff pastry 2 tbsp light brown sugar 1 tbsp Dijon mustard 1 tbsp unsweetened soy milk, ½ tsp fennel seeds, crushed for brushing salt and pepper, to taste poppy seeds (optional) Dijon or English mustard, for dipping Jazz apple and 1   If using frozen sausages, thaw them first, and if they are in  lentil soup, with casings, peel these off before using.  spiced croutons 2   Heat the vegan spread or oil in a large frying pan over a  By Melanie Booth for Jazz™ Apple ( medium heat, and, once hot, add the apple, onion, brown  sugar and fennel seeds. Stir together and then sauté for  Serves 4 | Prep 20 mins | Cook 50 mins 15-20 minutes until nicely caramelised, then remove the pan  from the heat.  FOR THE 1  P  reheat the oven to 200°C/Gas Mark 6.  3   Once the sausages are thawed, crumble them into the pan  CROUTONS 2   On a baking tray, add all the crouton  with the caramelised mixture and stir everything together  5 thick slices of bread ingredients, toss to coat, and bake in  well. Season with salt and pepper to taste.  (you can use stale bread the oven for 20 minutes, or until golden  if you want), diced 4   Preheat the oven to 200°C/Gas Mark 6. Remove the puff  pastry from its packaging and allow it to rest for 10 minutes.  Slice the pastry in half lengthwise, then add half of the  sausage mixture to each piece and shape it into a long  cylinder, leaving a 1cm (½in) edge.  5   Tightly roll the pastry around the sausage mixture, pinching  the two sides of the pastry together or pressing down with a  fork for a tighter seal.  6   Using a sharp knife, cut each roll into 10-12 pieces (about  2.5cm (1in) wide), and arrange on a parchment-lined baking  sheet. Brush each piece all over with soy milk and sprinkle  with poppy seeds (optional). Bake for 20-25 minutes until the  pastry is golden and puffed up. Remove from the oven and  serve hot or cold, with mustard for dipping.  3 tbsp olive oil and crisp. Set aside. NUTRITIONAL INFO 1 tsp cumin 3  M  eanwhile, sauté the onion and garlic  Calories (per 4 rolls) 266 | Total fat 11.3g Saturates 4.4g | Salt 0.48g | Sugar 15.8g Carbohydrates 25.4g | Protein 15g ½ tsp herbes de in the olive oil for 5 minutes. Add the  Provence cumin and fry for a further 2 minutes.  Add all the other ingredients (except   ¼ tsp garlic powder for the croutons and parsley) and   salt and pepper FOR THE SOUP bring to the boil. Lower the heat and  2 tbsp olive oil then simmer on a medium heat for   40 minutes, stirring occasionally. 1 large white onion, diced 4   Blend the soup partially – you want it  2 garlic cloves, crushed 2 tsp cumin thick and mostly smooth, but still with a  a large handful of fresh few chunks remaining in it.  mint, finely chopped 240g (1¼ cups) red lentils 5   Season it to taste before garnishing  120g (¾ cup) with the spiced croutons and freshly  bulgur wheat chopped parsley. 4 Jazz™ apples, cored, peeled and diced 1 red pepper, seeded and diced 1.8 litres (7½ cups) vegetable stock (broth) juice of ½ lemon NUTRITIONAL INFO salt and pepper, to taste Calories (per serving) 636 | Total fat 19.1g chopped fresh parsley, Saturates 2.7g | Salt 0.36g | Sugar 31g to garnish Carbohydrates 96.3g | Protein 22.3g 16 VEGANFOODANDLIVING.COM

Cheesy stuffed mushrooms with apple, sausage and bacon By Jazz™ Apple ( Serves 4 | Prep 10 mins | Cook 45 mins 2 tbsp vegetable oil 100g (⅔ cup) vegan 'bacon' rashers, diced ½ a Jazz™ apple, finely diced 4 vegan sausages 50g (½ cup) shredded vegan cheese 60g (⅔ cup) grated vegan Parmesan (save half for topping) 1-2 tbsp unsweetened plant milk (optional) salt and pepper, to taste 300g (3 cups) Portabellini mushrooms 1 Preheat the oven to 180°C/Gas Mark 4. If using frozen sausages, thaw them first, and if they are in casings, peel these off before using. 2 Heat the oil on a medium heat in a large frying pan, and, once hot, cook the bacon pieces for 3-4 minutes until crispy. Add the diced apple and cook for another 4-5 minutes until softened. 3 Crumble in the sausages and add the shredded vegan cheese and half of the vegan Parmesan. Stir everything together until the cheese has melted, adding 1-2 tbsp plant milk if the mixture seems too thick. Set this aside and prepare the mushrooms. 4 Clean the mushrooms and remove the stems. Add a spoonful of the sausage mixture (about 1 tbsp) to each mushroom and arrange them on a baking tray with the filling side facing up. Sprinkle the tops with the remaining vegan Parmesan and bake in the oven for 30-45 minutes until the mushrooms are cooked through and piping hot. Serve immediately. NUTRITIONAL INFO “Baked mushrooms are Calories (per serving) 361 | Total fat 20.3g a great starter, Saturates 5.4g | Salt 1.7g | Sugar 5.2g made even better with Carbohydrates 18.6g | Protein 22.4g a protein-packed apple, sausage and ‘bacon’ filling.” 17 VEGANFOODANDLIVING.COM

STARTERS & CANAPÉS “Juicy pears, tangy cranberries and crunchy almonds all come together to complement the mushrooms.” Pear, almond and rosemary stuffed mushrooms By Del Monte® ( Serves 6 | Prep 25 mins | Cook 25-30 mins 2 tbsp olive oil 1   Preheat the oven to 180°C/Gas Mark 4. Meanwhile,  1 large onion, finely chopped heat the oil in a large frying pan over a medium heat  100g (1 cup) button mushrooms and add the onion, frying for about 10 minutes until  6 big open-cap mushrooms soft. While the onions are frying, roughly chop the  2 garlic cloves, grated button mushrooms and the stalks from the open-cap  2 tsp chopped rosemary mushrooms. Add to the pan and cook for a few  1 tin (415g) Del Monte® pear minutes, then add the garlic and cook for a couple of  halves in juice, drained and minutes longer, then remove it from the heat. roughly chopped 2   Add the rosemary, pears, cranberries, almonds,  50g (⅓ cup) dried cranberries, breadcrumbs and plenty of salt and pepper to the  roughly chopped pan and stir well into the mushroom mix. Pack this  mixture into the big mushrooms and then transfer  50g (½ cup) almonds, roughly chopped 50g (½cup) soft white breadcrumbs them to a small, oiled oven dish and cook in the oven  salt and pepper for about 25-30 minutes, until golden and tender. NUTRITIONAL INFO Calories (per serving) 217 | Total fat 9.7g Saturates 1.1g | Salt 0.24g | Sugar 20g Carbohydrates 31g | Protein 4.5g 18 VEGANFOODANDLIVING.COM

Festive butter Festive cream cheese By Lisa Marley ( By Lisa Marley ( Makes about 400g (1⅔ cups) | Prep 5 mins | Cook none Makes about 250g (1 cup) | Prep 5 mins | Cook 5-10 mins 250g (1 cup) plant 1  S  mooch the plant  200g (scant 1 cup) 1   Toast (dry fry) the walnut pieces in   butter, at room butter onto a small  vegan cream cheese a frying pan over a medium heat for   temperature chopping board with   5-10 minutes, or until the pieces  a palette knife. 60g (½ cup) walnut release a nutty aroma. Cool. a pinch of pink pieces, toasted Himalayan salt 2  S  prinkle over the  2   Smooch the cream cheese onto a  Himalayan salt. 1 tsp chilli flakes clean chopping board or plate. 100g (1 cup) crushed pecan nuts 3  A  dd the pecans. 1 tsp garlic granules 3   Sprinkle over the chilli, garlic granules  and the dried basil. 2 tbsp maple syrup 4  D  rizzle with the   1 tsp dried basil maple syrup. 4   Add the walnuts around the edge. bread of your choice crackers, to serve 5   Place crackers around the edges,  squishing them slightly into the   cream cheese. NUTRITIONAL INFO NUTRITIONAL INFO Calories (per 100g) 647 | Total fat 67g Calories (per 100g) 397 | Total fat 35.8g Saturates 19.7g | Salt 1.37g | Sugar 6.8g Saturates 8.8g | Salt 0.77g | Sugar 2.9g Carbohydrates 10.3g | Protein 2.7g Carbohydrates 11.6g | Protein 11.4g 19 VEGANFOODANDLIVING.COM

THE D on’t get me VEGAN ADVENT wrong, I love a chocolate advent CALENDAR calendar. I live for Charlotte Willis shows us how to use the 24 days of Christmas to make the most the excitement of discovering out of the festive season as a vegan which chocolate, gift, or mind-worthy quote is behind a new day. Unlike my friend, who removes the tray of chocolates and devours them all at once. Advent calendars bring that sense of comforting nostalgia to our hectic lives. But this year, let’s try something new. Wrapped up in a busy hyper-organised life, prepping for a vegan Christmas like it’s my debut performance at the Superbowl, I often forget to soak up all the joys and experiences of this time of year. So, this Christmas, I vowed to do one thing that’s vegan and festive every day for 24 days. Day 1: Sustainable Day 2: DIY Day 3: Grab CHARLOTTE Christmas Shopping Fruitcake Making a Selection of WILLIS Vegan Christmas In true organised fashion, let’s Nope, we’re not buying one Sandwiches Charlotte is an author, editor and get shopping out of the way on this year. We’re making our content creator, whose interests day 1. Start by thinking about own vegan fruitcakes and ‘Tis the season for the Vegan and work promote sustainable gifts that are purposeful to bragging about it to the entire living, in every sense of the word. your giftee – you know, ones family. Turn to p84 for some Christmas Sandwich in Charlotte is a marketer for ethical they’ll actually use. Next, have a recipes, and top it up brands, author of Vegan: Do It! search online to support smaller every few days high-street cafés across the A young person’s guide to living a and independent businesses who with a dash vegan lifestyle, a regular contributor will appreciate every purchase of brandy UK, so grab one on your lunch to sustainability and plant-based that you make. (or rum). publications, and is studying break. It’d be rude not to. clinical psychology with the view to revolutionising women's holistic, natural and mental healthcare. Find Charlotte on Instagram @charlottesophiewrites Day 4: Plan Christmas Dinner (Vegan Style) It might seem a little early, but planning your Christmas meal now will save you a whole lot of hassle later on. Planning your meal can also help cut down on your food waste. 20 VEGANFOODANDLIVING.COM

THE VEGAN ADVENT CALENDAR Day 5: Watch a Day 6: Vegan Day 7: Day 8: Vegan Documentary Mulled-Wine Grab a Mince Eco-Holiday Cards Pie Supply Ditch the Grinch and opt for One for the adults. Mulled If you’re anything like my a vegan-friendly documentary. wine is (too) easy to make at You don’t have to make family, holiday cards are an It might not be the most festive home – all you need is some essential part of the Christmas watch, but you’ll have a solid vegan red wine, star anise, your own mince pies to eat experience. But, they can be reminder of why you decided cinnamon sticks, cloves, orange a great source of waste. to go plant-based just in case peel, and some sugar! If you’re a vegan one. There are plenty Make your cards as eco as your relatives fancy having a struggling to find vegan wines, possible by ensuring they are knock at your logic. Great check out of supermarkets who made using recycled materials. options include Gamechangers the go-to resource for finding Or why not try sending an e-card and What The Health. vegan tipple. offer accidentally vegan or to minimise on paper waste? vegan-friendly mince pies. Top tip: look for the basic/ essentials mince-pies, which are often free from dairy. Day 9: Home-made Day 10: Tree Time Day 11: Go Day 12: Search Holiday Cocktails Ice-Skating and Devour A serious tradition: Christmas Christmas-Themed If you’ve made it this far, Tree decorating. If you want Grab a mate and Gregg’s Food you deserve a treat! Grab your to be a little more eco head off to skate. plant-based Baileys (M&S do an this year, why not There are plenty of Your mission is clear. own-brand version or try choose a re-usable pop-up ice rinks happening Amarula or Dirty Cow) artificial tree in place this year all over the Find all Gregg’s in and craft yourself a of a real one? They UK. Wrap up warm boozy cocktail. usually cost about and prepare to your local area the same, but don’t tumble at come with the waste least once! and hop around (or needle shed) of real trees. every store until you successfully find their vegan-friendly bakes and cakes! Day 13: Day 14: Day 15: DIY Wreath Day 16: Volunteer Make a Thrifted Christmas Workshopping at a Food Bank Vegan Jumper Day Gingerbread One of my all-time favourite Not everyone is as Mansion Make Christmas Jumper Day festive activities is the DIY fortunate at Christmas time, wreath workshop. There and it’s important to give A great activity with family sustainable and opt to buy are plenty of these workshops back where we can. Check popping up around this time out your local food bank members or friends of all a thrifted Christmas jumper, of year to decorate your to see if they could use an door with something eco extra pair of hands this time ages. Make a little group of such as one from eBay, and homemade. of year. If not, you can always donate a construction workers and Vinted, or a charity shop. little Christmas food. build the gingerbread house It’s far better to give a lease of of your dreams, filled with new life to a pre-loved jumper vegan treats. of Christmas past, than to buy a brand new one. Day 17: Sustainable Day 18: Homemade Day 19: Go Day 20: Gift Wrapping Vegan Hot Chocolate to A German Last-Minute Market Gifting Forget plasticised Stir together a little cocoa, paper. Challenge warm coconut milk, No other event If you’ve missed yourself to wrap your dark chocolate, gifts in recyclable and a spoon screams festivity day 1 or forgotten paper, use string full of rather than plastic Biscoff quite like the German about your secret ribbon, and spread – decorate with you can Christmas market! Santa, head to a dried flowers thank or fresh holly. me later. While there aren’t charity shop, local Day 21: Day 22: Have too many vegan options here, independent store, or Navigate the Work’s a Christmas Christmas Party Light Wander head straight for the sugared pop-up farmer’s/craft The work Christmas party Whether you’re visiting Kew nuts and grab yourself some market to find a can be a bit of a sticky one for Gardens or walking down vegans. Help yourself navigate Oxford Street, go for a wander German beer or wine. quick gift. the event by calling the and soak in all the magic of the restaurant or venue ahead Christmas lights around your Day 23: Prepare Day 24: of time, and ask them about area. Guaranteed to make you Christmas Day Cookies for Santa what vegan options available. feel like a kid again! Foodie Items (Grown-ups Edition) You’ll find most venues are more than happy to help. Take some time before the Phew! You made it! Great big day to prep some veg, work for getting here. It’s a gravy, or even some dessert. time to celebrate with some Your future self will be thankful cookies for Santa (or yourself!) for your organisation… Make a batch of gooey cranberry and vegan white chocolate cookies, or dive straight into your mince pie supply. You deserve it. 21 VEGANFOODANDLIVING.COM

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Christmas MAINS The hard part about cooking a Christmas centrepiece dish isn’t the cooking, it’s choosing just one from the tremendous range of possibilities we have for you... Puy lentil and pickled walnut filo pie By Opies Foods (, @opiesfoods) Serves 6 | Prep 40 mins | Cook 10 mins 100g (½ cup) Puy lentils 1 Preheat the oven to 200°C/Gas Mark 6. 1 bay leaf 2 Add the lentils and bay leaf to a saucepan, cover with cold 30g (2 tbsp) vegan block butter water and bring to the boil. Boil for 5 minutes, then turn 2 onions, thinly sliced down to simmer. After 10 minutes check if they are cooked, 1 garlic clove, finely grated it’s best if they retain a little bite to them. Drain and set aside ½ bunch of thyme, leaves picked in a large mixing bowl. and a few leaves reserved 3 While the lentils are cooking, melt 15g (1 tbsp) of butter in 1 tsp mild paprika a frying pan over a low heat. Once the butter starts foaming add the onions and fry gently for 10 minutes, until soft. 8 field mushrooms, thinly sliced Add the garlic, mushrooms, thyme and half of the paprika, 100g (1 cup) Opies pickled walnuts season generously with salt and pepper. Fry until the 50g (⅓ cup) chestnuts mushrooms are well browned and liquid has evaporated. 1 tbsp vegetable oil Add this mixture to the lentils. 100g (scant ½ cup) vegan crème fraîche 50g (½ cup) vegan cheddar 4 Place the chestnuts and Opies Pickled Walnuts in a blender cheese, grated and whiz to combine, then add to the lentil mixture. Add 4 large sheets of filo pastry the crème fraîche, stirring it in until well combined. sea salt and freshly ground Add the cashew butter, grate in the vegan black pepper cheddar and mix well. 1 tbsp cashew butter 5 Pour the mixture into a 23cm (9in) pie dish. Lay one sheet of pastry on your work surface, brush liberally with melted butter and place on top, scrunching it. Repeat with a of the remaining pastry sheets. 6 Bake in the oven for 15-20 minutes or until “There will be lots the top is golden. Sprinkle with fresh thyme leaves before serving. of happy tastebuds, loving a combination of walnuts, lentils, NUTRITIONAL INFO chestnuts and mushrooms.” Calories (per serving) 335 | Total fat 17.3g Saturates 3.2g | Salt 0.41g | Sugar 3g Carbohydrates 40.1g | Protein 7.1g 24 VEGANFOODANDLIVING.COM

Nut loaf By Opies Foods (, @opiesfoods) Serves 4 | Prep 10 mins | Cook 1 hr 180g (1½ cups) Opies 1 red pepper, halved, pickled walnuts, sliced deseeded, finely diced 300g (2½ cups) mixed 1 carrot, coarsely grated nuts (such as almonds, hazelnuts, walnuts, 2 garlic cloves, crushed pecans or Brazil nuts) 4 tbsp cashew butter 1 vegan-friendly vegetable stock cube 1 tsp dried thyme 2 tbsp extra-virgin olive 1 tsp dried basil oil, plus extra to grease 1 tsp dried sage 1 onion, finely chopped finely grated zest 2 celery sticks, of 1 lemon finely chopped 4 tbsp milk alternative, 1 leek, trimmed and such as soya or almond thinly sliced 100g (1 cup) fresh 100g (1 cup) breadcrumbs chestnut mushrooms, finely chopped 1 tsp sea salt freshly ground black pepper 1 Put the nuts and stock cube into a food processor and blitz on the pulse setting until chopped into small pieces, but not fully ground. If you don’t have a food processor, chop all the nuts as finely as you can. 2 Preheat the oven to 200°C/Gas Mark 6. Lightly oil then line the base of a 900g loaf tin with baking paper. 3 Heat the oil in a large frying pan and gently fry the onion, celery, leek, mushrooms, carrots and pepper for 5 minutes, or until softened, stirring regularly. Add the garlic and cook for a few seconds more. 4 Tip into a mixing bowl and stir in the cashew nut butter. Add the chopped nuts, pickled walnuts, herbs, lemon zest, milk, breadcrumbs and salt. Season with lots of ground black pepper and stir until thoroughly mixed. 5 Spoon the mixture into the prepared loaf tin. Press down with a spoon firmly to compact the mixture. Cover with foil and bake for 30 minutes. Remove the foil and bake for a further 20 minutes, or until the loaf is hot throughout and lightly browned. 6 Remove the tin carefully from the oven and cool for 5 minutes before loosening the edges of the loaf with a table knife and turning out onto a board or platter. Cut into thick slices and serve hot with vegan gravy. T I P Top with some fresh cranberries and serve with some cranberry sauce. 25 NUTRITIONAL INFO VEGANFOODANDLIVING.COM Calories (per serving) 792 | Total fat 58.8g Saturates 9.6g | Salt 2.28g | Sugar 9.6g Carbohydrates 58.4g | Protein 19g

CHRISTMAS MAINS Mushroom and lentil Wellington DISCOVER MORE By Romy London The recipes on pages 26-27 Serves 6-8 | Prep 25 mins | Cook 45-50 mins are taken from The Ultimate Guide to Vegan Roasts by FOR THE 1 Place the mushrooms in a large, dry frying pan (skillet) over Romy London, photography WELLINGTON medium-high heat and stir frequently for 2-3 minutes, then sprinkle by Romina Callwitz, published 470g (3 cups) in the salt. The mushrooms will release their water, become soft by Page Street Publishing. washed and sliced and shrink. Cook for 5-10 minutes, or until the majority of the (RRP £16.99.) brown mushrooms liquid has evaporated from the pan. Set it aside. Cauliflower a pinch of sea salt 2 In a separate frying pan (skillet), heat the vegan butter and add bake with the onion, celery and carrot. Sauté them for 5-7 minutes, or until caramelised 2 tbsp vegan butter soft. Add the garlic and cook for 2-3 minutes, then deglaze the onions pan with the white wine. Wait 2 minutes, then add the sautéed 160g (1 cup) finely mushrooms to the warm pan and remove it from the heat. By Romy London diced yellow onion 3 Mash 198g (1 cup) of the green lentils with the back of a fork; Serves 2-3 (4-6 as a side) 67g (⅔ cup) finely keep the other cup of lentils intact. Stir the lentils into the pan, then Prep 20 mins plus soaking | Cook 35 mins diced celery add the walnuts and allow the mixture to cool for at least 1 hour. FOR THE ¼ tsp sweet paprika 128g (1 cup) finely 4 In the meantime, bring the puff pastry sheets to room diced carrot temperature, so they can soften and become easier to unroll. C A U L I F L O W E R 3 tbsp nutritional yeast BAKE 2 tsp crushed garlic 5 Once cooled, spoon the mixture onto the middle of an unrolled 30g (¼ cup) cashews 1 tbsp fresh pastry sheet in a log shape – or any desired shape you wish to lemon juice 125ml (½ cup) vegan create! Ensure the mixture is tightly packed within the pastry sheet. 1 head of cauliflower, white wine cut into florets 2 tbsp melted virgin 6 Sprinkle a little water or plant milk on the pastry edges around coconut oil 396g (2 cups) tinned the log, then gently place a second puff pastry sheet on top and 40g (⅓ cup) roughly green lentils press the edges against the bottom sheet to seal. Use a sharp chopped white potato 2 tbsp olive oil knife to remove any excess pastry. Crimp the edges between your 57g (½ cup) roughly fingers or use a fork to seal them. chopped walnuts 7 Use any leftover scraps of puff pastry to decorate the Wellington. 2 sheets of vegan puff You can score it or cut out little puff pastry shapes; dab them with pastry – I use Jus-Rol a little plant milk to add them onto the log. 35x23cm (14x9in) 8 Rest the Wellington in the fridge or freezer for at least 1 hour, then 1 tbsp tamari preheat the oven to 190°C/Gas Mark 5 and place a rack in the middle. Line a baking sheet with parchment paper. 1 tbsp plant milk 9 For the vegan 'egg' wash, combine the tamari and plant milk in a FOR SERVING small bowl. Brush it onto the Wellington. Roast the Wellington for roast potatoes 25-30 minutes, or until it is beautifully golden on the outside. This recipe is simply divine served alongside roast potatoes, Yorkies vegan Yorkies and lemon mustard sauce – yum! lemon mustard sauce 60g (½ cup) roughly 2 finely sliced chopped carrot red onions 1 tbsp white miso paste 1 tbsp light brown sugar, packed 473ml (2 cups) plant milk 27g (¼ cup) almond flakes 2 tbsp rolled oats FOR SERVING ½ tsp sea salt roast potatoes ¼ tsp ground your favourite roast black pepper NUTRITIONAL INFO 1 Put the cashews in a small heatproof bowl and cover them with boiling water. Calories (per serving) 299 | Total fat 15.7g Leave to soak for 20 minutes, then drain. Saturates 3.2g | Salt 0.81g | Sugar 4.8g Carbohydrates 24.6g | Protein 10.6g 2 In the meantime, steam the cauliflower, 26 VEGANFOODANDLIVING.COM

Orange and cranberry roast wreath By Romy London Serves 6-8 | Prep 30 mins | Cook 1 hr FOR THE ROAST 1 Place the vegan butter in a large, non-stick frying pan WREATH (skillet) over medium heat. Add the onion and sauté for 2 tbsp vegan butter 3-4 minutes, until softened. Add the garlic. Cook for 1 minute, then add the celery and carrots. Stir and cook for 160g (1 cup) finely diced 8-10 minutes, or until the carrots have slightly softened. red onion 2 tsp crushed garlic 101g (1 cup) finely 2 Add the cranberries to the pan and stir to incorporate diced celery them. Cook the mixture for 5 minutes, or until the 128g (1 cup) finely cranberries have softened. Reduce the heat to low. Stir diced carrots in the orange zest, fresh orange juice, salt and brown potato and carrot separately over a 130g (1⅓ cups) cranberries sugar. After 2 minutes, add the fresh thyme. Crumble in saucepan filled with steaming water, until softened. Set the cauliflower florets aside. 1 tsp orange zest the bouillon cube and add the black pepper. Simmer over 3 Place the potato and carrot in a blender 60ml (¼ cup) fresh orange low heat while you're preparing the rest of the ingredients. or food processor. Add the white miso paste, plant milk, oats, salt, black pepper, juice (about ½ medium orange) 3 In the meantime, transfer the walnuts to a food processor paprika, nutritional yeast, lemon juice, ½ tsp sea salt and pulse for 10-20 seconds to break them into chunks. coconut oil and the drained cashews. 1 tbsp light brown sugar Transfer them to the frying pan, stir them in and remove Blend on high for 3-4 minutes, until you 1 tsp fresh thyme the pan from the heat. get a smooth sauce. 1 cube of vegetable bouillon ¼ tsp ground black pepper 4 Preheat the oven to 190°C/Gas Mark 5. In a small bowl, 4 Combine the cauliflower and sauce in a 234g (2 cups) chopped walnuts whisk the peanut butter, apple cider vinegar and water. bowl. Transfer the mixture to a greased, Add it to the pan and stir all the ingredients together, then ovenproof dish, then preheat your oven 2 tbsp peanut butter to 200°C/Gas Mark 6. stir in the almond flour and flaxseeds. 1 tbsp apple cider vinegar 5 Heat the olive oil in a large, non-stick frying pan (skillet) over medium heat. 2 tbsp water 5 Grease a 27cm (10½in) ring cake pan and transfer the Fry the red onions for 3-5 minutes, until translucent. Add the brown sugar and 2 tbsp almond flour mixture to the cake pan. Firmly press it down into the ring cook for 8-10 minutes, stirring frequently, until the onions caramelise. 2 tbsp flaxseeds with the back of a spoon or spatula to pack it densely. 4 tbsp cranberry sauce Carefully even out the top of the cake ring and transfer it 6 Top the cauliflower bake with the orange shavings and nuts, to the preheated oven. caramelised onions and almond flakes. Place the ovenproof dish into the oven to decorate (optional) 6 Bake for 30-35 minutes, turning the ring around halfway and bake for 8-10 minutes, or until the top turns golden. Serve hot alongside roast FOR SERVING through to ensure it bakes evenly. Once the edges begin potatoes and your favourite roast. green beans to brown, remove the cake ring from the oven. NUTRITIONAL INFO brandy peppercorn sauce 7 Allow to cool on an even surface for 10-15 minutes before Calories (per serving) 557 | Total fat 32.7g carefully turning it upside down on a serving dish and Saturates 11g | Salt 1.64g | Sugar 18.8g Carbohydrates 47.6g | Protein 23.6g removing the cake ring. 8 Decorate the top of the wreath with cranberry sauce, along with orange shavings and nuts (if using). Serve this delicious and festive roast alongside green beans and brandy peppercorn sauce. NUTRITIONAL INFO Calories (per serving) 344 | Total fat 27.1g Saturates 3g | Salt 0.54g | Sugar 5.8g Carbohydrates 18.3g | Protein 10.8g 27 VEGANFOODANDLIVING.COM

CHRISTMAS MAINS Spiced, crunchy sesame and pumpkin seed topped tofu with watercress and lemon sauce By The Vegetarian Society ( Serves 4 | Prep 25 mins | Cook 35 mins F O R T H E C R I S P Y 1   Preheat the oven to 200°C/Gas Mark 6. ONIONS 60g (¼ cup) vegan 2   To make the crispy onions, place the  hard margarine vegan butter in a small roasting tin and  1 tbsp plain (all-purpose) put it in the oven for 5 minutes, or until the  white flour butter has melted and started bubbling.  Butternut Wellingtons 1 medium onion, Put the flour in a bowl and mix in the onion  with kale pesto and beetroot thinly sliced slices to coat them thoroughly. Take the  roasting tin out of the oven and add the  By Julia Stix  FOR THE TOFU onions, carefully covering them with the  Serves 4 | Prep 25 mins plus chilling | Cook 1 hr 15 mins 2 x 200g (2 cups) melted butter using a spoon.  blocks of fermented or FOR THE 1   Preheat the oven to 190°C/Gas Mark 5.  smoked tofu, sliced in 3   Roast for 15-20 minutes, stirring halfway.  half lengthways Once done, set aside and turn the oven up  WELLINGTON to 220°C/Gas Mark 7, ready to cook the  1 red onion 200g (1⅔ cups) plain tofu in step 6. (all-purpose) white flour, divided into two 4   For the tofu, press any excess water out of  the tofu by wrapping it up in kitchen paper  80g (⅓ cup) vegan hard and squeezing it gently. Put some flour in  margarine, softened 45g (¼ cup) light soft brown sugar 2  P  eel the onion and cut it into eight  ½ tsp coarse ground a large bowl. Dust and toss the tofu in the  250g (1⅔ cups) beetroot wedges. Peel and dice the beetroot.  black pepper flour to absorb any further liquid. ½ butternut squash Peel and dice the butternut. Bruise the  1¼ tsp fennel seeds, 5   In a small bowl, add the softened  roughly crushed margarine and sugar. Whisk with a fork  5 garlic cloves garlic cloves, leaving the skins on. ½-1 tsp grated nutmeg until smooth and creamy. Add the flour,  ¼-½ tsp paprika spices, tahini, soy sauce and thyme, then  2 tbsp olive oil 3   Transfer the vegetables to a bowl and  25g (1⅔ tbsp) tahini mix until smooth. Add half of the sesame  2 tsp soy sauce and pumpkin seeds. 1 tbsp thyme, plus a little toss with the garlic, olive oil, thyme  leaves from 4 sprigs of extra for garnish and sumac. Spread the mixture over a  1 tbsp sumac, plus a little baking tray and roast for 45 minutes.  extra for garnish Peel and mash the garlic. thyme, plus extra sprigs 6   Spread the mixture over the tofu pieces,  250g (1¼ cups) cooked 4   Transfer the vegetables to a bowl, add  to serve then sprinkle the remaining sesame and  Puy lentils the lentils and stir in half the mashed  garlic. Season with salt and leave to cool. 2 tbsp black sesame seeds pumpkin seeds over the top. Line a baking  sea salt 5   For the pesto, coarsely chop the  40g (¼cup) pumpkin seeds sheet with non-stick baking parchment and  550g pack of puff pastry sheets FOR THE SAUCE put the tofu slices on it. Bake in the oven  2 tbsp chopped for 15-20 minutes, until golden on top and  2 tbsp almond milk chestnuts. Juice the lemon. Blanch  flat-leaf parsley the tofu is heated through.  FOR THE the kale in boiling water, then drain  2 tbsp lemon juice, 7   To make the sauce, in a food processor,  plus finely grated zest KALE PESTO and squeeze to remove excess water.  180g (1¼ cups) Combine the chestnuts, kale and lemon  of ½ lemon blend all the watercress sauce ingredients  cooked chestnuts juice with the remaining roasted garlic,  olive oil and a little salt. Blend to form a  100ml (scant ½ cup) together until smooth. ½ lemon thick pesto. Oatly crème fraîche or dairy-free yoghurt 8   To serve, put the cooked tofu on a plate,  100g (3-4 cups) kale 6   Trim the pastry to make four rectangles,  sprinkle with the crispy onions, green  150g (4½ cups) chilli, smoked salt and a few watercress  4 tbsp olive oil leaves. Serve with the watercress sauce on  TO GARNISH the side in a small bowl. about 19x25cm (7½x10in) each – join  ¼ of a green chilli, deseeded and chopped the sheets together if needed. (optional) 7  S  pread half of each rectangle with  ½ tsp smoked sea salt, NUTRITIONAL INFO the pesto and top with the lentil filling.  plus extra to serve Brush the edges with almond milk,  fold the other half over and press the  a few sprigs Calories (per serving) 729 | Total fat 43g edges together to seal. Transfer the  of watercress Saturates 10.6g | Salt 2.1g | Sugar 16.1g Wellingtons to a baking tray lined with  baking paper and chill for 1 hour. Carbohydrates 61.8g | Protein 20.4g DISCOVER 9  P  reheat the oven to 190°C/Gas Mark 5.  MORE Brush the Wellingtons with almond milk,  sprinkle with sumac and bake for about  30-40 minutes or until golden brown.  Sprinkle with a little thyme and sea salt  just before serving. This recipe is taken from NUTRITIONAL INFO Festive by Julia Stix,  published by Murdoch  Calories (per serving) 1,175 | Total fat 60.2g Books. (RRP £10.99.)  Saturates 26.1g | Salt 1.59g | Sugar 21.3g This book contains   Carbohydrates 144.2g | Protein 22.3g non-vegan recipes. 28 VEGANFOODANDLIVING.COM

Winter vegetable tart By Alexander Hoss-Knakal Serves 4-6 | Prep 25 mins Cook 50 mins 1 sheet of puff pastry 20g (⅛ cup) almonds Christmas ‘turkey’ (about 275g) 2 tbsp olive oil 2 tbsp maple syrup By Tom Buckley from Plant-Based Bloke, @plantbasedbloke 350g (1½ cups) vegan 1 tsp salt Serves 6-8 | Prep 30 mins | Cook 2 hrs cream cheese 1 orange 1 thyme sprig 2 large carrots vegan butter, for the dish 2 large parsley roots sea salt, for sprinkling (Hamburg parsley) 150g (1 cup) Jerusalem artichoke 2 red onions 2 garlic cloves 1  B  utter a 20cm (8in) flan (tart) dish. Roll out  800g tofu (4 cups), drained 1   Add all the ingredients, except the vital wheat gluten,  the puff pastry and line the buttered dish  with the pastry. Fold in any overhanging  and ripped apart into a food processor, then blend until you have a  edges. Whisk the cream cheese until  smooth and spread it evenly across the  4 tsp onion powder smooth soupy mixture. Pour the liquid into a very large  tart base.  4 tsp garlic powder bowl, then mix in the vital wheat gluten until you have a  2   Trim and peel the carrots, parsley roots  and Jerusalem artichokes. Slice the  8 meat-free chicken stock cubes rough dough. vegetables thinly; this is best done with  a mandoline. Peel and thinly slice the  4 tsp mild mustard 2   Throw the dough on a floured surface, then knead for   onions and garlic. Coarsely chop the  4 tsp white miso 10 minutes to create gluten strands for a meaty texture. almonds. Transfer all of the prepared  2 tsp dried sage ingredients to a mixing bowl and toss  4 tsp dried mushroom powder 3   Make up two 170g packs of vegan stuffing. Dice and fry  them with the olive oil, maple syrup and  1 tsp pepper two red onions with 1 tsp dried sage, salt and pepper.  salt. Halve and juice the orange. Rinse  8 tbsp olive oil Add the onions to the stuffing, then set aside to cool.  and pat dry the thyme, then pick off  the leaves. Toss the vegetables with the  6 tbsp maple syrup 4   Divide the dough into two leg-size and two wing-size  orange juice and thyme. Set aside to  marinate for 10 minutes.  350ml (1½ cups) cold water pieces and a large one for the body. For the legs, insert  3  M  eanwhile, preheat the oven to 190°C/ 450g (3¾ cups) vital wheat gluten wooden lollipop sticks into the centre to create 'bones'.  Gas Mark 5. Spread the vegetables  For the wings, shape them into short thick sausages.  evenly on top of the cream cheese. Bake  FOR THE STUFFING the tart in the preheated oven (middle  2 x 170g packs vegan stuffing mix Wrap all of the pieces tightly with aluminium foil. rack) until the vegetables are cooked, but  still have a little bite, about 50 minutes.  2 red onions 5   For the main body, roll out the remaining dough and fill  Serve sprinkled with sea salt. 1 tsp dried sage with the cold sage and onion stuffing mixture. Carefully  FOR THE SKIN wrap the dough around the stuffing, making sure to fully  rice paper discs encase it. Wrap the dough tightly in aluminium foil. 6   Steam the four small pieces for 45 minutes. The main  body needs about 1 hour 20 minutes. Once cooled,  unwrap them from the foil. 7   To create the skin, soak rice paper discs in hot water  mixed with meat-free chicken stock. Once soft, wrap the  wing and leg pieces, then lay over sheets of rice paper  to cover the main body. DISCOVER 8   Once the skin is done, assemble the 'turkey', using  MORE kebab skewers to hold the wings and legs in place. This recipe is taken from 9   Preheat the oven to 200°C/Gas Mark 6. Lay the 'turkey'  Fairytale Cooking by  into a large deep oven tray, then baste in vegan chicken  Alexander Hoss-Knakal,  stock cubes mixed with a little water. Cover the tray with  photography by Melina  foil, then bake in the oven for 30 minutes, basting again  Kutelas, published by Murdoch  and then baking for a final 10 minutes uncovered. Books. (RRP £20.) This book  contains non-vegan recipes. 10   After cooling off slightly, it's ready for slicing and  serving up for the perfect vegan roast dinner! NUTRITIONAL INFO NUTRITIONAL INFO Calories (per serving) 681 | Total fat 47.6g Calories (per serving) 766 | Total fat 24.3g Saturates 13.3g | Salt 2.32g | Sugar 17.3g Saturates 3.8g | Salt 2.43g | Sugar 17.3g Carbohydrates 56g | Protein 12.3g Carbohydrates 75.8g | Protein 65.9g 29 VEGANFOODANDLIVING.COM

Christmas pie By Lisa Marley ( Serves 6-8 | Prep 15 mins | Cook 20 mins Vegetable galette 400g (2⅔ cups) sweet potato, peeled, diced, boiled and drained By Anthea Cheng from Rainbow Nourishments ( 1 large butternut squash, peeled, diced, Serves 4-6 | Prep 20 mins plus chilling | Cook 1 hr 15 mins boiled and drained 2 tsp rapeseed (canola) oil plus FOR THE PASTRY 1   For the pastry, add the flour, butter, sugar, vinegar and salt  extra to brush the pastry 190g (1½ cups) plain to a large mixing bowl or food processor. Mix until crumbly.  1 brown onion, diced (all-purpose) flour Gradually drizzle the water in and mix until you have a soft,  1 tsp garlic powder cohesive dough. Place in an airtight container in the fridge   1 tbsp curry powder 115g (½ cup) vegan for at least 30 minutes. 1 tin of coconut milk block butter, cold 1 tin of chickpeas, rinsed and drained 2   For the spiced red cabbage, in a large saucepan over high heat,  270g (1 pack) filo pastry 1 tsp sugar (optional) sauté the onion in the oil for 5 minutes or until softened. 1   Boil the prepared sweet potato in salted  1 tsp vinegar (optional) 3   Reduce the heat to medium. Add the cabbage, red wine  water until soft, drain and set to one side. vinegar, jam (or sugar), spices and salt. Mix the cabbage   ½ tsp salt until well coated. 2   Boil the butternut squash in salted water  until soft, drain and set to one side. 60ml (¼ cup) water, 4   Cover the pan and cook for about 30 minutes, stir occasionally.  chilled, or as needed Add a splash of water if the pan becomes dry. The cabbage is  3   Fry the onion in 2 tsp rapeseed oil. ready when tender. 4   Add the garlic powder, curry powder and  FOR THE RED CABBAGE 5   For the creamed spinach, in a large saucepan over medium  a splash of water and fry for 2 minutes. ½ a red onion, heat, sauté the onion in oil for 3 minutes or until fragrant.   5   Add the coconut milk and sweet potato  sliced thinly Add the flour, stir and cook for 2 minutes. Slowly pour in the  cream and whisk until the mixture is well combined. Cook for  and gently mash with a fork into the spice  1 tbsp oil, or vegan butter 5 minutes or until the sauce has slightly thickened. Add the  mix. (The mashed sweet potato will thicken  spinach, salt and nutmeg and cook until the spinach has wilted.  the sauce.) 500g red cabbage, Add a dash of water if the mixture is too thick or continue to  6   Add the chickpeas and carefully combine  sliced thinly (about ½ of cook if the mixture is too runny. We want the creamed spinach  all the ingredients. 1 small red cabbage) to be slightly runny. 7   Preheat the oven to 200°C/Gas Mark 6.  Scrunch up the sheets of pastry and cover  60ml (¼ cup) red 6   For the pumpkin, preheat the oven to 180°C/Gas Mark 4.   the dish. wine vinegar Toss the pumpkin with olive oil and scatter on a lined baking  8   Use a pastry brush to gently coat the pastry  tray. Season with salt and pepper to taste. Bake for 20 minutes  with oil and bake in the centre of the oven  3 tbsp jam of choice or or until tender. Remove the pumpkin from the tray. for 20 minutes, or until golden. brown sugar 9   Use a pastry brush to gloss the pie with oil  7  O  n a lightly floured surface, roll out the dough into a rough  before serving. 1 tsp cinnamon 30cm (12in) circle. Transfer the pastry to the lined baking   tray. Scatter the spiced cabbage on the pastry, leaving a   NUTRITIONAL INFO 1 tsp nutmeg 4cm (1½n) border around the edge. You may have cabbage  left over. Dollop the creamed spinach on top. Scatter the roast  Calories (per serving) 445 | Total fat 17.2g ¼ tsp salt pumpkin and sprinkle the rosemary on top. Fold the edges   Saturates 12.5g | Salt 0.41g | Sugar 10.2g of the pastry over the filling towards the centre. Brush the  Carbohydrates 67.6g | Protein 9.7g FOR THE exposed edges of the pastry with maple syrup. Drizzle olive   SPINACH oil over the whole galette. 1 tbsp oil, or vegan butter 8   Bake the galette for 40 minutes or until the crust is golden.   Cool the galette for 10 minutes. Slice and serve. 2 garlic cloves NUTRITIONAL INFO 2 tbsp plain (all-purpose) flour Calories (per serving) 484 | Total fat 26.8g Saturates 9.3g | Salt 2.47g | Sugar 10.8g 115g (½ cup) vegan Carbohydrates 53.6g | Protein 7.6g pouring cream (I used oat) or unsweetened dairy-free milk 200g (8-10 cups) baby spinach ½ tsp salt ¼ tsp nutmeg TO ASSEMBLE 75g (½ cup) pumpkin, cubed fresh rosemary, whole or cut maple syrup olive oil salt and pepper cranberry sauce 30 VEGANFOODANDLIVING.COM

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Christmas SIDES Once you’ve decided on your main dish you can complement it with these exciting sides 32 VEGANFOODANDLIVING.COM

Sage, apple and chestnut sausage stuffing balls By Red Willow Makes 12 | Prep 10 mins | Cook 45 mins 1 medium onion, diced F O R T H E S TO C K 180g (1½ cups) 150ml (⅔ cup) Quorn mince warm water 150g (⅔ cup) 1 tbsp mushroom chestnut purée ketchup or vegan Worcester sauce 30g (½ cup) breadcrumbs 1 tbsp tomato purée (paste) 2 tbsp chunky apple sauce 1 tsp each of sea salt and black pepper a squeeze of lemon juice 1 tsp dried sage a few whole chestnuts, ½ tsp mustard chopped (optional) ½ tsp nutmeg 1 Heat a little oil in a frying pan and gently Sesame Roast onions, sauté the onion with a pinch of salt for cavolo nero squash and 5 minutes. nigella seeds By Red Willow 2 Add the Quorn mince and cook for a few By Red Willow minutes while you mix together all the Serves 4 | Prep 5 mins | Cook 5 mins ingredients for the stock. Add this to Serves 4 | Prep 5 mins | Cook 30 mins the pan, stir, and cook uncovered for 200g (8-10 cups) cavolo nero, de-stemmed 10 minutes until all the liquid has gone. and roughly chopped 1 small-medium butternut squash toasted sesame seeds 4 small white onions or 2 big ones 3 Add half of this mix to a food processor maple syrup or agave 1 tbsp nigella seeds along with the chestnut purée and pulse sesame oil – use toasted for a fuller flavour black pepper and salt until combined. 1 Steam or simmer the cavolo nero in a pan 1 Preheat the oven to 180°C/Gas Mark 4. 4 Add the rest of the mixture, the of water for 4 minutes. Drain well and blot Cut the squash in half, deseed and then cut breadcrumbs, apple sauce, squeeze with kitchen paper or spin dry. into wedges. Drizzle with oil (coconut oil of lemon and chestnuts, if using. Stir is nice here) and roast in an ovenproof tray together and allow to cool. 2 Heat 1 tbsp sesame oil in a wok or frying for about 30 minutes, until you can push a pan. Add the cavolo nero and toss to coat fork straight through the flesh. 5 Preheat the oven to 200°C/Gas Mark 6. in the oil. Be careful as the oil will spit if the Shape the cooled mixture into 12 balls cavolo is still wet. 2 Meanwhile, peel the onions, leaving the and place on a greased tray and lightly root intact, and cut into wedges. Drizzle brush with oil. 3 Drizzle with maple syrup or agave and with oil and roast in a separate tray for sprinkle with sesame seeds. Toss together 10-15 minutes until just soft. 6 Oven cook for 25 minutes or until the and serve. balls are browned and crisp. 3 Dry toast the nigella seeds for 1 minute until fragrant. When all vegetables are cooked, sprinkle with the nigella seeds, salt, pepper and toss to mix. DISCOVER MORE The recipes on page 33 are taken from A Year of Veggie Adventures by Red Willow, published by a-year-of-veggie-adventures. (RRP £11.) This book contains non-vegan recipes. NUTRITIONAL INFO NUTRITIONAL INFO NUTRITIONAL INFO Calories (per 3 balls) 131 | Total fat 1.4g Calories (per serving) 81 | Total fat 4.5g Calories (per serving) 105 | Total fat 1.2g Saturates 0.3g | Salt 1.34g | Sugar 2.4g Saturates 0.6g | Salt 0.05g | Sugar 3g Saturates 0.2g | Salt 0.12g | Sugar 3g Carbohydrates 21.6g | Protein 8g Carbohydrates 9.1g | Protein 1.9g Carbohydrates 24.2g | Protein 2.2g 33 VEGANFOODANDLIVING.COM

CHRISTMAS SIDES Fried gnocchi with squash and walnuts By California Walnuts ( Serves 4 | Prep 10 mins | Cook 15 mins 2 tbsp oil 1 red onion, chopped (180g) 150g (1 cup) diced vegan 'bacon' bits 250g (1⅔ cups) frozen diced butternut squash 2 garlic cloves, crushed 200g (2 cups) mushrooms, sliced 400g (4½ cups) Brussels sprouts, thickly sliced, defrosted if frozen 500g pack (3 cups) gnocchi 1 tbsp thyme leaves 1 tbsp chopped sage 100g (¾ cup) California Walnuts 1 Heat the oil in a large frying pan and fry the onion, 'bacon' bits and squash for 5 minutes. Add the garlic, mushrooms and Brussels sprouts and cook for a further 5 minutes. 2 Meanwhile, cook the gnocchi in boiling water for 3 minutes, drain. 3 Add the gnocchi, herbs and walnuts to the pan and fry for 1-2 minutes, season to taste. T I P Try adding a splash of port or red wine for extra richness. NUTRITIONAL INFO Calories (per serving) 690 | Total fat 40g Saturates 8.7g | Salt 0.53g | Sugar 9.2g Carbohydrates 58g | Protein 21g 34 VEGANFOODANDLIVING.COM

Sesame Celeriac purée Shredded parsnips sprouts By UK Shallots ( By UK Shallots ( By UK Shallots ( Serves 4 | Prep 10 mins | Cook 30 mins Serves 4 | Prep 5 mins | Cook 30 mins Serves 4 | Prep 5 mins | Cook 5 mins 500ml (2 cups) water 750g (5-6 cups) parsnips, cut into wedges 250ml (1 cup) unsweetened almond milk 1 tbsp vegetable oil 4 tbsp vegetable oil 1 tsp salt 300g (3⅓ cups) Brussels salt and pepper, to taste 1 large celeriac, about 600g total, peeled sprouts, shredded 3 tbsp agave nectar and cut into 5cm (2in) cubes 180g (1¼ cups) chestnuts, sliced 2 tbsp sesame seeds 2 tbsp plant-based butter juice of ½ lemon 1 portion of balsamic shallots ground black pepper, to taste salt and pepper, to taste 1 portion of balsamic shallots 1 portion of balsamic shallots 1 Preheat the oven to 200°C/Gas Mark 6. Add the parsnips to a roasting tray with the 1 Combine the water, milk and salt in a large 1 Heat a wok on a medium oil and some seasoning and turn to coat saucepan set over high heat. Bring to a high heat, add the vegetable lightly. Spread out in a single layer. boil, then add the celeriac and return to oil and shredded sprouts. a boil. Reduce the heat to medium and 2 Roast for 20 minutes, turning halfway, until simmer until the celeriac is tender, about 2 Stir fry for around 5 minutes, nicely golden and crisp. 30 minutes. Drain. then add the chestnuts, lemon juice and salt and pepper. Stir 3 Pour the agave into the roasting tin and 2 Combine the celeriac and butter in a food fry for a further minute, then sprinkle in the sesame seeds, turning to processor and purée until smooth. Season take off the heat. Stir through coat well. Roast for a further 10 minutes, to taste with salt and black pepper. the shallots and serve. turning once if you can. 3 Transfer the celeriac purée to a serving 4 Toss through the shallots bowl and form a well in the middle; spoon before serving. the balsamic roasted shallots into the well and serve. NUTRITIONAL INFO NUTRITIONAL INFO NUTRITIONAL INFO Calories (per serving) 375 | Total fat 20g Calories (per serving) 180 | Total fat 10.5g Calories (per serving) 208 | Total fat 7.9g Saturates 3.6g | Salt 0.25g | Sugar 17.1g Saturates 2.7g | Salt 2.21g | Sugar 2.5g Saturates 1.5g | Salt 0.26g | Sugar 1.8g Carbohydrates 49.3g | Protein 4g Carbohydrates 20.3g | Protein 3.4g Carbohydrates 32.8g | Protein 4.2g Balsamic shallots By UK Shallots ( Makes 1 portion | Prep 5 mins | Cook 50 mins 6 round shallots, peeled 1 Preheat oven to 200ºC/Gas Mark 6. and quartered 2 Toss the quartered shallots with the olive 1 tbsp olive oil oil, balsamic vinegar and thyme in a small baking dish. Season with salt and pepper. 1 tbsp balsamic vinegar 3 Bake for 40-50 minutes, stirring every 1 sprig fresh thyme 15 minutes or so, until the shallots are tender and beginning to brown. Set aside. salt and ground black pepper, to taste NUTRITIONAL INFO Calories (per serving) 223 | Total fat 14.5g Saturates 2.2g | Salt 0.43g | Sugar 0.2g Carbohydrates 23.5g | Protein 3.5g 35 VEGANFOODANDLIVING.COM

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BHruealnthych RECIPES After a relaxed start to the day, indulge yourself with these flavour-packed and filling dishes THE MEDITERRANEAN PLATE 38 PLANT-BASED RECIPES FREE FROM GLUTEN, SALT, OIL & SUGAR VEGANFOODANDLIVING.COM DEBBIE ADLER DISCOVER MORE The recipes on page 39 are taken from The Mediterranean Plate: Plant-Based Recipes Free From Gluten, Salt, Oil & Sugar by Debbie Adler, published by (RRP £31.36.) This book contains non-vegan recipes.

Avocado on toast Spanakopita Fava bean with vegg omelette porridge By Debbie Adler By Debbie Adler By Debbie Adler Serves 1 | Prep 10 mins | Cook 20-25 mins Serves 4 | Prep 10 mins | Cook 25 mins Serves 4 | Prep 20 mins plus chilling Cook 5 mins FOR THE ¼ tsp freshly ground FOR THE 320ml (1⅓ cups) OMELETTE black pepper PORRIDGE vegetable stock (broth) FOR THE 100g (1 cup) chickpea 24 cherry tomatoes VEGG WHITES (gram) flour ⅛ tsp baking powder 1 tbsp tomato 50g (¼ cup) cubed extra-firm tofu 60ml (¼ cup) coconut purée (paste) 2 tbsp nutritional 3 tbsp vegan aminos (or low-sodium 240ml (1 cup) water yeast flakes plain yoghurt soy sauce), divided 1 tbsp coconut nectar (or dark maple syrup) 1 tsp nutritional yeast 1 tsp ground chia seeds 30g (1 cup) 1 small yellow (I use a coffee grinder) chopped spinach onion, diced 60ml (¼ cup) freshly 1 tsp agar powder squeezed lemon juice 1 tsp smoked paprika 240ml (1 cup) water 1 garlic clove, minced ¼ tsp kala namak (black salt) TOPPINGS ½ tsp bicarbonate of 100g (¾ cup) vegan 2 tsp smoked paprika chopped parsley FOR THE (baking) soda feta cheese VEGG YOLKS 2 tsp cumin lemon slices 1 large white potato, peeled, cubed ½ tsp kala namak TOPPINGS and boiled until soft (black salt) chopped tomatoes ⅛ tsp cayenne vegan plain yoghurt 1 tbsp nutritional yeast ¼ tsp turmeric chopped red onions 2 x 425g tins (3½ cups) fava (broad) beans ¼ tsp kala namak chopped fresh dill fronds 1 Preheat the oven to 200°C/Gas Mark 6. ¼ tsp turmeric Line a baking sheet with parchment paper. 1 Preheat the oven to 180°C/Gas Mark 4. FOR THE TOAST Line a 23cm (9in) round springform pan 2 For the tomatoes, place the cherry AND TOPPINGS with parchment paper. tomatoes on the prepared baking sheet 1 avocado, mashed in a single layer and drizzle with 1 tbsp of 2 To make the omelette, whisk together the coconut aminos. Place in the oven for 4 slices any gluten-free toast the chickpea flour, nutritional yeast, chia 15 minutes. seeds, smoked paprika, bicarbonate 1 tomato, sliced of soda, kala namak, turmeric, black 3 For the porridge, add the remaining pepper and baking powder in a large coconut aminos to a medium pot over red pepper flakes bowl. Make a well in the middle. Add the medium heat. Add the onions and cook yoghurt, spinach, water and 'feta' and stir. until they are translucent, about 3 minutes. 1 For the vegg white, add the tofu, water, nutritional yeast, agar powder and kala 3 Pour the batter evenly into the prepared 4 Add the garlic, smoked paprika, cumin, namak to a blender and process until springform pan. and cayenne and cook them for another completely liquefied. Add the mixture 2 minutes. to a saucepan and heat to a soft boil, 4 Place the pan in the oven and bake until stirring frequently, about 5 minutes. the omelette bounces back slightly to the 5 Add the fava beans, stock, tomato purée touch, about 20-25 minutes. and coconut nectar, and stir to combine. 2 Transfer the mixture to a cup with a lip. Cook until the liquid absorbs a little bit, Pour the mixture into an (8-cavity) egg- 5 Transfer the pan from the oven to a wire about 20 minutes. shaped silicone mold, (make sure the rack and let sit for 5 minutes before mold is sitting on a tray) and then place removing the springform pan rim. 6 Stir in the lemon juice. Smash half the it in the fridge for 1 hour. fava beans with a potato masher to add 6 To serve, place a plate over the omelette texture to the porridge. 3 For the vegg yolks, add the boiled (still sitting atop the pan base) and potato to a medium bowl. Add the yeast, flip the omelette onto the plate. Peel 7 Serve immediately and top with the kala namak and turmeric and mash until the parchment paper off and fold the roasted tomatoes and any other of your the mixture is smooth. omelette in half. Add your desired desired toppings. toppings and serve. 4 Take the vegg white mixture out of the fridge and pop them out of the molds. Take a melon baller and scoop out the middle of the vegg white to make room for the vegg yolks. Use the melon baller to scoop a small ball from the vegg yolk mixture and place it in the middle of the vegg white to make it look like a real boiled egg. 5 To assemble the avocado toast, spread the mashed avocado onto the slices of toast and then top it with sliced tomatoes and sliced vegg. Sprinkle with red pepper flakes. NUTRITIONAL INFO NUTRITIONAL INFO NUTRITIONAL INFO Calories (per serving) 273 | Total fat 11.8g Calories (per serving) 748 | Total fat 30g Calories (per serving) 210 | Total fat 1g Saturates 2.4g | Salt 1.12g | Sugar 3.2g Saturates 13.5g | Salt 2.85g | Sugar 12.2g Saturates 0.2g | Salt 2.35g | Sugar 7.8g Carbohydrates 34.9g | Protein 9.2g Carbohydrates 87.2g | Protein 30.2g Carbohydrates 38.8g | Protein 12.7g 39 VEGANFOODANDLIVING.COM

Brunch R E C I P E S Breakfast burritos By Tom Buckley from Plant-Based Bloke, @plantbasedbloke Serves 4 | Prep 20 mins | Cook 15-20 mins 4 vegan chorizo sausages ¼ tsp salt 4 large tortilla wraps ¼ tsp turmeric 200g (2 cups) mushrooms ¼ tsp smoked paprika 1 tin of baked beans ½ tsp cracked hot salsa black pepper fresh parsley 1 tsp onion powder FOR THE FOR THE HASH GUACAMOLE BROWNS 2 avocados 2 large potatoes 1 lime 50g (½ cup) chickpea ½ tsp salt (gram) flour ½ tsp pepper 1 tsp garlic powder 1 tsp onion powder FOR THE 1 tsp salt SCRAMBLED TOFU 1 tsp pepper 1 pack of tofu 1 tsp kala namak 1   Grate the potatoes into a large bowl, then squeeze out and drain as much liquid as possible. Add all the other ingredients, then mix well. If you can't form loose balls with the mixture, add a little more chickpea flour. If it's dry, add a little water. 2   Divide the mixture into four even-size balls, then flatten slightly. Fry them in a large pan with a good drizzle of vegetable oil for about 5 minutes on each side. Once crisp, yet soft in the middle, remove and leave on a tray in a warm oven. 3   Bake the sausages as per the package instructions, then slice up the mushrooms and fry in the same pan with a little extra oil for about 6-8 minutes. Add the sausages and mushrooms to the tray in the warm oven. 4   Drain the water from a pack of tofu, then crumble roughly into a bowl. Add the tofu to the now empty pan and stir fry for a couple of minutes. Add the remaining ingredients, then fry for another 5 minutes on a medium heat. 5   Halve the avocados, remove the stone and scoop out the flesh into a bowl with the rest of the ingredients, then mash together well. 6   Heat up the baked beans and gather up all of the ingredients to make the burritos. 7   Spread some guacamole in a tortilla, add the sausage, mushrooms, beans, hash browns, scrambled tofu, a spoonful of salsa and a little parsley or spinach. Wrap up the burrito, cut in half and serve. NUTRITIONAL INFO Calories (per serving) 803 | Total fat 34.3g Saturates 6.2g | Salt 4.7g | Sugar 13.3g Carbohydrates 103.6g | Protein 30.1g 40 VEGANFOODANDLIVING.COM

Mushroom ciabatta Spiced apple and raisin compote By Tom Buckley from Plant-Based Bloke, @plantbasedbloke Makes 4 sandwiches | Prep 5 mins | Cook 5 mins By Riverford ( Serves 4 | Prep 5 mins | Cook 15 mins 1kg (10 cups) closed 1   Remove the stems from the bases of the mushrooms and cup mushrooms 700g diced apples (4-5 apples) thinly slice all of the shrooms, then add to the biggest bowl 50g (⅓ cup) raisins (optional) 1 tsp salt 20g (⅛ cup) brown sugar or caster sugar you can find. 2 tsp all spice or ground cinnamon 1 tsp pepper TO SERVE 1 tsp mushroom powder 2   Season with 1 tsp salt, pepper, mushroom powder, garlic granola or toasted oats powder and a meat-free OXO cube. Toss to coat them in the plant-based yoghurt 1 tsp garlic powder seasoning, then add to a very large pan with plenty of oil on 1 Peel, core and dice the apples. 1 meat-free OXO cube 2 Combine all the ingredients in a a high heat. vegetable oil, to fry saucepan over a medium heat. 5 tbsp barbecue sauce 3   As the mushrooms cook, drain off the excess water and set 3 Bring the mixture to the boil, stir and 4 ciabatta bread rolls aside for the sauce later on. Keep cooking until they begin to get crispy. reduce heat to low. Cover and let it cook for 12-15 minutes, stirring regularly, until 4   Add 5 tbsp barbecue sauce to the mushrooms, then pour in the apples and raisins are softened and the mushroom liquid bit by bit until you have nice thick and the liquid has almost all cooked off. saucy mushrooms. 4 Remove from the heat and enjoy with granola and yoghurt. Keep in the fridge 5   Get a big pile of barbecue shrooms, stuff them inside some up to 5 days. good quality ciabatta rolls and get your chops round it! “Use any variety of apples or a mixture; the spiced sauce will make them tasty regardless of the type or condition.” NUTRITIONAL INFO NUTRITIONAL INFO Calories (per serving) 314 | Total fat 6.7g Calories (per serving) 259 | Total fat 0.8g Saturates 0.7g | Salt 2.23g | Sugar 9.6g Saturates 0g | Salt 0.36g | Sugar 52.9g Carbohydrates 49.8g | Protein 15.4g Carbohydrates 68.7g | Protein 1.4g 41 VEGANFOODANDLIVING.COM

T&Cs: £30 off your first three boxes expires 31st December 2022. Offer for new UK customers only and cannot be used in conjunction with other promotions. WHERE VEGAN IS THE ONLY OPTION 10x recipes each week, all ingredients delivered Exclusively 100% vegan Free eco-friendly delivery Flexible subscription you can skip, pause or cancel whenever SAVE £30 ACROSS YOUR FIRST 3 BOXES 1. Scan the QR code or visit 2. Pick between 2-4 recipes 3. Apply code VFL5 TM

QUICK & EASY Make meals in minutes without any complicated instructions – fast, healthy food in a hurry LEMON BASIL PASTA SALAD– P46 43 VEGANFOODANDLIVING.COM

QUICK & EASY PLUM AND TOFU SKEWERS WITH MISO SRIRACHA SAUCE By Riverford ( Serves 4 | Prep 15 mins plus marinating Cook 15 mins FOR THE FOR THE SAUCE SKEWERS 1 tbsp white miso 1 tbsp soy sauce 1 tbsp toasted 1 tsp maple or sesame oil agave syrup ½ tbsp rice or 1 tsp sriracha sauce cider vinegar 1 tofu block (about 250g) ½ tbsp soy sauce 4 plums ½ tsp sriracha 1 yellow pepper, about 5g (2½ tsp) deseeded and cut fresh ginger, peeled, into bite-size pieces finely grated 8 sugar snap peas LEEK AND SPINACH STUFFED FLATBREADS 1 In a small bowl, mix the soy sauce, maple syrup and sriracha sauce from the By Annabelle Randles from The Flexitarian ( skewers ingredients list. Serves 4 | Prep 15 mins | Cook 30 mins 2 Drain the tofu and cut into at least F O R T H E D O U G H 250g (2¾ cups) leek 6 Add finely chopped sun-dried eight pieces (depending on the block tomatoes, finely chopped Kalamata proportion sometimes it´s best to cut it 275g (2 cups) strong 100g (4-5 cups) spinach olives and finely chopped basil. into nine) and place them into a bowl. white bread flour Cook together for another 5 minutes. Halve the plums, remove the stones and 6 large sun-dried Season to taste with lemon juice, salt place them into a second bowl. Add half 1 tsp salt tomatoes in oil and pepper. Set aside. of the marinade to each bowl and toss to coat. Cover and let the tofu marinate for 180-190ml (¾ cup) water 12 pitted Kalamata 7 Split the dough into four equal pieces. at least 30 minutes (even better, overnight On a floured surface, shape each piece in the fridge). 2 tbsp olive oil olives into a small ball. Using a rolling pin, roll out each one to a circle of about 23cm 3 Heat a griddle pan until smoking hot. F O R T H E F I L L I N G 30g (1 cup) basil (9in) diameter. Assemble the skewers by threading a piece of tofu, then a piece of plum, 3 tbsp olive oil lemon juice 8 Heat up a non-stick frying pan (or pepper and a sugar snap pea. Repeat pancake pan) under high heat. the same ingredients again on the same 4 shallots salt and pepper skewer. Now assemble the rest of the 9 Place a quarter of the vegetable filling skewers. Brush with olive oil and grill, 2 garlic cloves onto the top half of the first dough circle. turning occasionally, until all ingredients Spread the filling to a semi-circle shape, have charred lines on both sides. 1 Start by making the dough. In a large leaving a 2cm (¾in) edge. Brush the bowl, mix together the flour, salt, water edge of the semi-circle with water. Fold 4 Meanwhile, make the sauce by mixing all and olive oil. Knead by hand on a lightly the other side of the dough over the the ingredients in a bowl. floured surface until you get a smooth and filling. Gently press the edges to close elastic dough. the flatbread. Gently pat the filling down 5 Place the skewers on a plate and drizzle so it is evenly distributed. some of the sauce on top. Serve with the 2 Alternatively, you can use a food mixer rest of the sauce in a bowl on the side. fitted with a dough hook kneading for 10 Transfer the first flatbread to the 5 minutes at medium speed. frying pan. Pan-fry it dry for 3-4 NUTRITIONAL INFO minutes on each side without adding 3 Leave the dough to rest in a bowl covered any oil to the pan. Watch that the Calories (per serving) 176 | Total fat 8g with a damp cloth or clingfilm while you flatbread does not burn and reduce Saturates 1.3g | Salt 1.31g | Sugar 11.6g prepare the filling. the heat if necessary. Carbohydrates 20.1g | Protein 8.9g 4 Cut the leeks into very fine slices. If you 11 Assemble and cook the rest of the have one, a mandoline works perfectly flatbreads following steps 9 and 10, here. Chop the spinach into very fine while the other flatbreads are cooking. strips. Chop the shallots finely and grate the garlic cloves. 12 If you wish to keep the flatbreads warm, transfer the cooked flatbreads to 5 Heat some olive oil in a large frying pan. an ovenproof dish and keep them in a Add the finely chopped shallot and fry warm oven while you pan-fry the rest. gently until soft. Add the leeks, spinach and garlic to the pan. Cook for about 10 minutes until the leeks are cooked. NUTRITIONAL INFO Calories (per serving) 498 | Total fat 22g Saturates 3g | Salt 2.07g | Sugar 5g Carbohydrates 66g | Protein 11g 44 VEGANFOODANDLIVING.COM

PAD THAI VEGGIE GOODIE BOWLS By Giggling Squid By Giggling Squid Serves 4 | Prep 10 mins | Cook none Serves 2 | Prep 20 mins | Cook 15 mins 300ml (1¼ cups) 1 Put the tamarind juice, sugar, salt and soy sauce in 300ml (1¼ cups) vegetable or rapeseed (canola) oil, plus 2 tbsp tamarind juice a large mixing bowl and mix well. Add the pineapple, 150g (¾ cup) firm tofu, cubed ½ a small red onion, sliced 100g (½ cup) palm sugar chestnuts, water chestnuts, apple and fried onions to 6 broccoli florets, halved (or soft brown sugar) the dressing and toss together. 80g (½ cup) carrots, peeled and cut into batons 300g (3 cups) rice noodles, cooked according to 2 tsp salt 2 Arrange the lettuce leaves on a large platter or individual packet instructions ¼ of a sweetheart cabbage, sliced 4 tsp light soy sauce serving plates and divide the salad equally between them. 2 small handfuls of beansprouts 2 tbsp chopped chives or spring onions (scallions) 60g (⅓ cup) 2 tbsp unsalted roasted peanuts, crushed 2 lime wedges diced pineapple FOR THE PAD THAI SAUCE 75g (½ cup) whole 150ml (⅔ cup) tamarind juice chestnuts, diced 200g (1 cup) palm sugar (or soft brown sugar) 2 pinches of salt 75g (½ cup) water chestnuts, diced 1 Mix all the pad Thai sauce ingredients together in a mixing bowl and set aside. 1 green apple, diced 2 Pour the 300ml (1¼ cups) of oil into a 6 tbsp fried onions wok or deep saucepan over a medium- high heat and deep-fry the tofu until 16 Little Gem golden brown. Remove from the wok and lettuce leaves set aside. DISCOVER MORE 3 Pour the remaining 2 tbsp oil into a separate wok over a medium-high heat, The recipes on page 45 are taken from The then add the red onion and fry for a few Giggling Squid Cookbook: Tantalising Thai Dishes minutes until softened. Add the broccoli, to Enjoy Together by Giggling Squid, photography carrots and cooked tofu and stir-fry for by Haarala Hamilton, published by Ebury Press. 2 minutes until the veg is cooked. (RRP £25.) This book contains non-vegan recipes. 4 Add the cooked rice noodles and 180ml (¾ cup) of the pad Thai sauce and stir-fry for 1 minute, then add the beansprouts and chives/spring onions and mix through. 5 Divide between two plates or bowls, scatter over the crushed peanuts and serve with a lime wedge alongside. NUTRITIONAL INFO NUTRITIONAL INFO Calories (per serving) 1,041 | Total fat 26g Calories (per serving) 318 | Total fat 2.2g Saturates 4.4g | Salt 2.6g | Sugar 66g Saturates 0.2g | Salt 2.6g | Sugar 53.8g Carbohydrates 183.2g | Protein 22.2g Carbohydrates 76.2g | Protein 2.8g 45 VEGANFOODANDLIVING.COM

QUICK & EASY LEMON BASIL PASTA SALAD By Jo Harding from Modern Food Stories ( Serves 3 | Prep 5 mins | Cook 25-35 mins 1 jar of chickpeas, rinsed and drained 150g (1½ cups) pasta of choice 75g (½ cup) frozen petit pois 35g (⅓ cup) vegan cheese FOR THE LEMON BASIL DRESSING 3-4 tbsp extra-virgin olive oil 1 tbsp lemon juice, plus finely grated zest 10g (¼ cup) fresh basil, finely chopped 10g (¼ cup) fresh parsley, finely chopped 1 garlic clove, minced 1 tsp red wine vinegar ½ tsp Dijon mustard salt and pepper, to taste 1 Preheat the oven to 200°C/Gas Mark 4. 2 Mix all the dressing ingredients together in a small bowl. 3 Add the chickpeas to a baking tray lined with greaseproof paper. Add 1 tbsp of dressing and optional salt. Roast for 25-35 minutes, turning once until crisp to your liking. 4 Cook the pasta as per the packet instructions and drain. 5 Add the petit pois to a cup of boiling water and allow to stand for 4-5 minutes until thawed. Option to heat in a pan if you prefer. Drain. 6 Toss the pasta, chickpeas and petit pois with slices of vegan mozzarella or cheddar style cheese, or use crumbled vegan feta if you prefer, and the rest of the dressing. Top with fresh basil, lemon zest, salt and pepper, to taste. “ The olive oil, lemon, Dijon and basil dressing is light, fresh and zingy, topped with vegan mozzarella, lemon zest and crispy chickpeas.” NUTRITIONAL INFO Calories (per serving) 484 | Total fat 21.7g Saturates 4.3g | Salt 0.78g | Sugar 5.8g Carbohydrates 52.8g | Protein 17.6g 46 VEGANFOODANDLIVING.COM

LOADED SWEET THAI PEANUT BUTTER TOFU POTATO TWIRLS By Jo Harding from Modern Food Stories ( By Jo Harding from Modern Food Stories Serves 3 | Prep 10 mins | Cook 50 mins ( 1 packet of extra-firm tofu 1 Pat dry the tofu to remove all the water and cut it Serves 4 | Prep 10 mins | Cook 30 mins (300g (1½ cups)) into 2.5cm (1in) cubes. Place on a baking tray and bake for 35-45 minutes depending on the brand 4 medium sweet potatoes 1 packet of brown rice and how firm you like it. Turn once after about 2 tbsp extra-virgin olive oil noodles (200g (2 cups)) 25 minutes. Option to pan fry in a little olive oil if 1 jar (660g) chickpeas, drained and rinsed you prefer. I just like how firm it goes if you bake it 1 tsp smoked paprika 25g (2½ tbsp) roasted and you don’t need flour or a starch. 1 tsp ground cumin peanuts, crushed ¼ tsp flaked sea salt 2 Mix the dressing ingredients together in a 1 tbsp olive oil 1 large spring onion bowl with a hand whisk until smooth. Adjust the ¼ tsp cracked black pepper (scallion), finely sliced seasoning to taste. 1 avocado, peeled and cubed 150g (1 cup) cherry tomatoes, quartered a pinch of sesame seeds 3 Cook the noodles as per the packet instructions. 3 tbsp toasted mixed seeds Drain. Option to toss in a little olive and a pinch of 10g (¼ cup) coriander (cilantro), finely chopped a pinch of red pepper flakes salt if you want. 1 Preheat the oven to 200°C/Gas Mark 6. 1-2 tbsp fresh coriander 4 Toss the tofu through the peanut sauce and warm (cilantro), finely sliced through. Serve the peanut tofu over the noodles 2 Wash the sweet potatoes and pat dry. and top with peanuts, spring onion, sesame seeds, Spiralise them into ribbons – these are FOR THE DRESSING red pepper flakes and fresh coriander. the wider ribbons, not the thin. You can 75g (¼ cup) peanut butter use the thin if you prefer, but the cooking NUTRITIONAL INFO time will be less. The best way to get 2 tbsp tamari soy sauce good ribbons is to chop off both ends so Calories (per serving) 688 | Total fat 55.8g you have a firm top and bottom base. 1 tbsp chilli oil (I used a mild Saturates 5g | Salt 2.02g | Sugar 4.9g oil without flakes, if using a Carbohydrates 53g | Protein 18.9g 3 Spread the sweet potato noodles onto stronger one use less) two baking trays lined with greaseproof paper. It’s best not to overcrowd the trays 1 garlic clove, minced or or the noodles won’t cook evenly. Toss 2 confit garlic cloves with 2 tbsp olive oil and a good pinch of salt. Roast for 15-30 minutes, depending 1 tbsp ginger, grated on the size of the noodles. Keep an eye on them and remove any that are ¾ tsp apple cider vinegar browning as they cook and set aside. 1 tbsp water 4 Meanwhile, add the chickpeas to another baking sheet, or one end of the ones with juice of ½ a lime the sweet potatoes on if you have room. Toss with 1 tbsp olive oil, spices and salt. Roast for 20-30 minutes, turning once until crisp to your liking. 5 Add any removed sweet potatoes back to the tray to warm up. 6 To serve, place all the sweet potato noodles in one tray. Top with crispy chickpea, tomatoes, avocado, fresh coriander and toasted seeds. Top with coconut yoghurt. NUTRITIONAL INFO Calories (per serving) 494 | Total fat 24.6g Saturates 3.2g | Salt 0.19g | Sugar 2.1g Carbohydrates 60.1g | Protein 12.2g 47 VEGANFOODANDLIVING.COM

Nutrition SOS Make sure you’re meeting your nutritional needs with our section dedicated to getting all the good stuff into your diet... 54 48 50 52 DIETARY CHANGES A FEAST FOR EAT YOURSELF YOUNG! 10 STEPS FOR A STRESS- IN WINTER THE EYES… Debbie Adler discovers the FREE CHRISTMAS Chantal Tomlinson examines Viva!'s Veronika Prošek best sources for the essential Katy Beskow guides you the effects of winter on our Charvátová reveals the raw vitamins and minerals that through 10 ways to take the eating habits and how to ingredients you need to use can help your skin stay in its stress out of the festive maintain a healthy and in your meals to keep your best condition and fight the season and make it the best nutritious diet. eyes in peak health. effects of ageing. it can be for you and others. NUTRITION Dietary changes in winter Should we change our diets to counteract the effects of winter? And do we need extra supplements? Dietician Chantal Tomlinson shares her expertise O ur cravings for sugary when planning your meals are: and calorific foods often increase when the cold • A starchy carbohydrate (preferably days and dark nights of wholegrain) from foods such as oats, bread and rice. winter set in. Foods such • A high-quality source of plant protein as crisps, biscuits, cakes and takeaways, from foods, such as kidney beans, which are high in refined carbohydrates chickpeas, tofu, peanut butter and lentils. and fat, might seem like a good idea to • A source of healthy fats from avocados, fuel both our energy and spirits. However, nuts, or seeds (small amounts of rapeseed oil contribute omega-3 fats). these foods can lead to a temporary, short- • A portion of fruit or vegetables. term spike in our energy levels, leading If you find you need to snack to keep to a vicious cycle of food cravings. This your energy levels up, aim for healthier options, such as houmous and vegetable tendency to overeat in winter, and the sticks, a plain soy yoghurt alternative with fruit, or a small handful of nuts. Fibrous increased likelihood of being less active plant foods (such as wholegrain starchy carbohydrates) and protein-rich foods in the cold, wet weather, often leads to unintentional weight gain and feeling low. Above A balanced meal needs carbohydrate, Importance of balanced meals protein, healthy fats and fruit or vegetables. Balanced meals help to tackle winter cravings. The key food groups to consider 48 VEGANFOODANDLIVING.COM

NUTRITION SOS Above Avocado is a source of healthy fats and chickpeas are a source of protein. (such as soy products, beans, peas and nuts) are helpful because they keep us fuller for longer. Food and mood Evidence is now emerging about the links between diet, gut health and mood. Although more research is needed, we now know that eating plant foods rich Above Food can affect in fibre (such as wholegrain starchy our mood, particularly in carbohydrates, beans, peas, lentils, fruit, winter, when cooking from vegetables, nuts and seeds) is essential in scratch is a good idea. keeping our gut healthy, unlike processed foods high in trans-fats (such as pizza, chips, cakes and biscuits). Cooking from so a supplement of 8.5-10 μg per day scratch where possible and including a is recommended for infants aged less Right Snacking on crisps, variety of whole plant foods will contribute than one year old, and 10 μg per day for biscuits, cakes and other to a nourishing diet. everyone else. processed foods isn't very healthy. As you contemplate mood and mental Some people need to take a vitamin D YOUR health, remember that factors other than supplement all year round – for example, EXPERT diet, such as sleep, activity levels children aged one to four years, Chantal Tomlinson adopted a vegetarian and social support, also people who are housebound, diet in 2013 and later transitioned to a fully affect our emotional “Cooking from people with a darker skin plant-based diet and scratch where vegan lifestyle. wellbeing and that it possible and tone and those who Chantal has worked is important to seek often cover their skin. as a dietitian within the professional support When choosing NHS and is now using the dietetic skills that she when needed. a supplement, be has developed to support the work of The Vegan Society. The ‘sunshine including a variety of aware that some vitamin’ types of vitamin whole plant foods will D are not vegan- Vitamin D is friendly. Vitamin D2 sometimes called contribute to a is always suitable for the ‘sunshine vitamin’ nourishing diet.” vegans, but vitamin because it is formed D3 can be derived from in our skin when we are either an animal source exposed to sunlight. However, (such as sheep’s wool) or lichen it is recommended that all adults in the (a vegan-friendly source). The Vegan UK obtain some vitamin D daily from our Society’s VEG 1 supplement is suitable diet during autumn and winter when the for vegans and, in addition to vitamin D, sun is less strong, and our skin is covered also provides vitamin B12, iodine and up by clothes. It is difficult for anyone to selenium, nutrients that deserve special obtain enough vitamin D from food and attention from vegans. FURTHER INFORMATION FOR SOME IDEAS ON BALANCED AND NOURISHING MEALS VISIT VEGANSOCIET Y.COM/ THRIVING 49 VEGANFOODANDLIVING.COM

Below Walnuts contain omega-3, necessary for your retinas. EYE HEALTH A feast for the eyes… Can what we eat really impact our eyesight? Veronika Prošek Charvátová MSc from Viva! Health explores the link between eye health and diet L ike any other organ, Zinc nuts and seeds (hazelnuts, almonds, your eyes need sunflower seeds, peanuts, peanut certain nutrients to Important for healthy vision, butter and pistachios), avocado, be healthy and serve the immune system and male butternut squash, tinned tomatoes, reproductive health, zinc is certainly broccoli, spinach, kale, mango and you well with good vision. By eating a crucial nutrient. There’s an old wheat germ. saying warning men not to indulge all the right foods, you can protect in too much self-stimulation Vitamin C because it can make them blind. your eyesight now and prevent While that’s an exaggeration, it isn’t Another little-known fact is that the wrong! Zinc is an essential part of liquid inside your eye – the aqueous age-related issues later. Above Among sperm and if you lose too much, humour – has a high concentration the nutrients in there won’t be enough left in the of vitamin C. The amount found Beta-carotene apricots is copper, body to maintain your eyesight. in the eye corresponds with how much of it you eat on a daily basis. You may have heard that carrots important for The best zinc sources include tofu, Research shows that people who are good for the eyes and there’s making enzymes. tempeh – fermented soya beans, suffer from cataracts (a clouding certainly an element of truth in it. whole wheat spaghetti, quinoa, of the eye) tend to have low Carrots are a good source of beta- Below Vitamins, wheat germ, wholemeal couscous, concentrations of vitamin C and carotene, which your body converts minerals, pigments, brown rice, lentils, pumpkin seeds, other antioxidants in the blood. to vitamin A, essential for healthy antioxidants and cashew nuts, sesame seeds and eyesight. Other great sources more useful tahini (sesame seed paste). The best sources of vitamin C include butternut squash, spinach, nutrients are found include berries, citrus fruits, kiwi, sweet potato, kale, red pepper, in fruit and veg. mango, pineapple, tomatoes, bell cantaloupe melon, papaya, mango peppers, green leafy veggies if and watercress. Unlike animal Copper only lightly boiled (kale, spring products, plant foods only greens, broccoli, cabbage) and even ever contain beta-carotene, This mineral is rarely potatoes. But beware – potato crisps not vitamin A. That’s mentioned in connection don’t count! actually an advantage, with eye health, but it because too much should be. It’s needed Omega-3 fats vitamin A can be toxic for the manufacture of – you can get too much many enzymes crucial One of the omega-3 fats, DHA, from animal products for the functioning of is found in the retina in high or supplements! On the the nervous system, concentrations so we should keep other hand, your body including healthy vision. a supply going. People with dry eye converts beta-carotene disease also benefit from having from plant foods into vitamin Copper deficiency can even extra omega-3s. A, but only according to its needs cause vision loss. so you can never have too much of it. Best sources of copper include You can get omega-3s from wholegrain foods (wholewheat ground flaxseed or flaxseed oil, Lutein and zeaxanthin Viva! Health is a pasta, oats, wholemeal bread, chia and hemp seeds, walnuts or part of the charity quinoa and brown rice), nuts rapeseed oil – your body converts These two pigments are found in Viva!, Europe’s and seeds, pulses (beans and some of them into DHA and it should the macula, a part of the retina largest vegan lentils), dried apricots, mushrooms where all the light-sensitive cells are campaign group. and spinach. Below Tempeh is fermented concentrated. They are thought to It monitors scientific soya beans and it's one of the act as a shield, protecting the macula research linking Vitamin E good sources of zinc. against blue light that could damage diet to health and the cells. Luckily, we can get plenty provides accurate Vitamin E is a strong antioxidant of these pigments through diet. information on that protects the fats in cell which you can membranes from deteriorating The best sources include spinach, make informed and that includes eye cells. Having Swiss chard, kale, broccoli, Brussels choices about plenty of this vitamin is vital for sprouts, parsley, pistachios, green the food you eat. eye health, but it’s much better to peas, and pumpkins and squashes. rely on natural sources rather than These foods are best eaten with a supplements. The best plant sources little fat because it helps absorption. include plant oils and spreads, 50 VEGANFOODANDLIVING.COM

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