Vegan Food & Living

“Wearing EYE HEALTH sunglasses to protect from UV light can help prevent both cataracts and macular degeneration in the long-term.” cover your needs. However, if you want to be certain, you can take a DHA supplement produced from micro-algae, which are commercially available. Diet and long-term Lastly, if you Above eye health spend a lot of time External looking at your phone factors like Two of the most common eyesight screen, do look away at least every UV light and issues linked to older age are 20 minutes – because you hold smoking need cataracts and age-related macular your phone closer to your face than attention as degeneration. The former causes a computer screen it puts a bigger well as diet. clouding of the eye, the latter a slow strain on your eyes. deterioration of the macula, which disturbs your vision. Foods over supplements According to scientific studies, It may be tempting to get a bottle a diet high in the nutrients I’ve of vitamin pills and live on chips described is not just important and ice cream, but it’s always better for day-to-day eye health, but can to eat a healthy diet than rely on reduce the risk of age-related vision supplements. The only exception issues by up to 40 per cent. When are omega-3s, as you simply get the it comes to cataracts, the more extracted oil in a capsule and your antioxidants you have in the diet, body absorbs it straight away. You the lower your risk. As for macular should also take vitamins B12 and D, degeneration, a varied plant-based but the rest is easy to come by (and diet with enough omega-3s seems to far better) from food alone. If you be the key to prevention. feed your eyes right, they’ll serve you well for decades to come! Strengthen your protection Protecting your eyes from physical damage is also important – obviously! Wearing sunglasses to protect from UV light can help prevent both cataracts and macular degeneration in the long-term. Smoking is bad for the eyes just as it is for the rest of your body, so don’t do it. And if you do computer work, make sure to look away from the screen at least every half an hour and focus on something far away. 51 VEGANFOODANDLIVING.COM

HEALTHY LIVING Eat yourself young Debbie Adler shares the amazing benefits of these common foods to combat ageing both inside and out Above G etting older is a fact of responsible for the bright Above Lemons life, but we all want to colours of many fruits and are packed full of Avocados contain stay as youthful and vegetables, also increase vitamin C, which the amino acid healthy as we can, for telomere length. Here’s glutamine, which as long as we can. Biological ageing what to pack into your daily is important in helps slow the has a lot to do with the length of diet to stay feeling energised creating collagen. ageing process. your telomeres, and the length of and youthful… your telomeres is influenced by your Above The colour in red peppers is lifestyle – including what you put • Almonds During a recent trial carotenoid, which helps with wrinkles and in your mouth and how much you circulation of blood to the skin. move your body every day. at the University of California- Davis, dermatologists wanted to helps reduce wrinkles. Blueberries Telomeres are the protective caps find out if eating almonds had an also contain vast amounts of at the ends of your chromosomes. anti-ageing effect on the skin of vitamins C and E, which also support They help keep your DNA from post-menopausal women. After collagen to do its job. deteriorating, just like the plastic 16 weeks of eating 2 ounces of tips at the end of shoelaces helps almonds a day, they found the • Broccoli The anti-inflammatory almonds indeed improved the depth your shoelaces from unravelling. and severity of facial wrinkles, which properties of broccoli gives you an The longer your telomeres, they attributed to the vitamin E, fatty anti-ageing inoculation. From the the longer and healthier acids, polyphenols and antioxidants bottom of its stem to the tippy top of your life. And the shorter – all of which help protect against its trees, it’s filled with the nutrients your telomeres, the oxidative stress and inflammation. you need for extraordinary healing shorter your life. and relief from oxidative stress. In 2008, The • Asparagus There is a special Nobel prize winning • Brussels Sprouts This cruciferous scientist, Elizabeth antioxidant in asparagus, called Blackburne, glutathione, aka the ‘master vegetable is stockpiled with the discovered that antioxidant’, that aids vitamins such potent antioxidant kaempferol, an enzyme, as vitamin C and vitamin E in fighting which has anti-inflammatory telomerase, rebuilds off free radicals. This is believed to properties that help prevent telomeres and keeps help slow down the ageing process. Below Blueberries contain anthocyanin the DNA from fraying. that helps fight free radicals. She found that a plant- A study that was published in The based diet significantly Lancet, the world’s leading general boosts telomerase activity, medical journal, published a study which in turn increases which made the link between higher telomere length. glutathione levels and health, and Similarly, in a scientific found that the higher the glutathione study published in the level the less oxidative stress. European Journal of Nutrition, it • Avocados The amino acid was found that the diets rich glutamine is a secret weapon that in carotenoids, helps fight off harsh environmental the pigments elements and helps slow the ageing process of skin to keep it looking Left Hopefully soft and youthful. Luckily, avocados you love Brussels contain glutamine in spades. sprouts, because • Blueberries There is a unique they contain the potent antioxidant called anthocyanin, antioxidant which blueberries contain, that gives them their blue hue. This free radical kaempferol. fighting superpower protects your skin from losing its collagen, which 52 VEGANFOODANDLIVING.COM

EAT YOURSELF YOUNG! Right Lima beans SPICE UP YOUR LIFE contain alpha linoleic acid to help reduce Add even more health-boosting properties to your thinning of the skin. meals with these storecupboard staples Below The dark green skin of Cayenne helps with digestion, Cumin is a rich source cucumbers contains silica to boosts metabolism, aids in of iron and antioxidants help in the creation of collagen. weight loss and protects the and aids in weight loss nervous system. and fat reduction. Chilli Powder prevents acid Dill contains folate and reflux and destroys bacteria calcium and is a good source associated with stomach ulcers. of vitamin C. Cinnamon lowers blood sugar, Ginger Powder helps cuts the risk of heart disease, with digestion, lowers and adds delicious antioxidants blood sugar, and has anti- to every bite. It works well with inflammatory effects that help sweet and savoury dishes. with osteoarthritis. premature ageing. Brussels of collagen. Cucumbers contain Right The potent antioxidant lycopene is DISCOVER sprouts are high in vitamin C and magnesium, potassium vitamins A, found in abundance in tomatoes – it's all MORE sulforaphane, which help support B1 and C, which all help to keep your in that lovely red colour. the production of collagen. skin looking young and vibrant. This is an improve the severity of wrinkles extract from The • Carrots The high levels of beta- • Lima Beans Alpha linoleic acid, and improves skin’s resilience to Mediterranean environmental irritants. Plate: Plant-Based carotene and vitamin A found in the most abundant fatty acid in the Recipes Free From carrots helps repair cell damage and epidermis, helps reduce thinning of • Pomegranate Gluten, Salt, Oil & prevents premature wrinkling. the skin. Lucky for us, lima beans are Sugar by Debbie chock full of linoleic acid. And since Seeds A study Adler, available at • Cauliflower Bioactive compounds your body doesn’t make this fatty done with amazon.co.uk. acid, you have to eat it. pomegranate in cauliflower reduce inflammation seeds showed THE MEDITERRANEAN PLATE and oxidative stress. This helps • Kale With its countless vitamins, that they stimulate avoid premature ageing because the creation of PLANT-BASED RECIPES FREE FROM GLUTEN, SALT, OIL & SUGAR oxidative stress leads to the body minerals and powerful antioxidants keratinocytes, the large cells in our being unable to fight off cell- such as quercetin, kaempferol, skin’s outer layers, and promote the DEBBIE ADLER damaging free radicals. and the carotenoids lutein and regeneration of the epidermis. zeaxanthin, kale provides your skin • Cucumbers I never peel the with hydration and cell turnover. • Red Pepper Due to the abundant In particular, kale contains vitamin skin of my cukes, because therein K, which helps reduce dark circles number of carotenoids it contains, lies their magic. Within that dark under your eyes and tighten the skin, red pepper helps fight wrinkles and green shroud is the mineral, silica. reducing fine lines and wrinkles. increase blood circulation to skin. Silica is an anti-ageing compound. It forms the • Lemons The vast amounts • Spinach This green leaf is foundational matrix for the formation of vitamin C in lemons extraordinarily hydrating, because helps support it is filled with polyphenols and Right Glutathione production of packed with antioxidants that help and ergothineine collagen, which oxygenate and replenish your skin. are both found in reduces the shiitake mushrooms. appearance of fine • Sweet Potatoes Rich in beta- lines and wrinkles. “Telomeres are carotene, vitamin E, vitamin C, the protective caps • Shiitake Mushrooms These and vitamin A, sweet potatoes help at the ends of your promote skin formation and prevent chromosomes. They mushrooms contain ergothineine wrinkles, as well as slow down the and glutathione, both of which ageing process. help keep your help protect against free radical DNA from damage, restore imbalances, and • Tomatoes Lycopene is a potent reduce inflammation. Another deteriorating.” compound in these mushrooms, antioxidant that helps neutralise phenolic veratric acid, helps harmful molecules that can damage important skin structures. 53 VEGANFOODANDLIVING.COM

MINDFULNESS 10 steps to a stress-free Christmas It’s the most wonderful time of the year, but it’s easy to become overwhelmed in December. Katy Beskow looks at ways to have a stress-free Christmas for a more enjoyable and present festive season. #1 Plan it (and starting a new one) in debt. Above Doing by 1st December? Imagine having It’s also a good time to take stock of a pre-Christmas the whole of December to relax and There is so much to think about those loyalty points from high street clean and recoup, without having to be stood when planning Christmas, from retailers (and any gift cards in your declutter will in queues at the shops! The trick is to presents and food to travel schedules wallet) and put them to good use. leave you feeling start early, perhaps purchasing one and sleeping arrangements, so relaxed and or two gifts per month throughout get ahead by taking some time to #3 Christmas clean confident about the year, and popping them plan your perfect Christmas in your home. safely away. Keep a checklist or advance. Some people like to use a Just like a spring clean, having a spreadsheet, so you can remember spreadsheet, checklist or a simple deep clean in November or early into what you have to buy, and what you handwritten notebook of plans, but December will bring calm to your have purchased already. You can whichever method works for you, home, especially before you hang also use this method when buying your advance planning now will your Christmas decorations. This ambient Christmas foods, such as reduce stress later into the month. will also allow you to take stock and dried fruits, nuts and vegan biscuits, declutter any unwanted items in adding them into your shopping #2 Budget your home (to sell, donate or recycle) trolley each month to save time and to prepare for new, gifted items money in December. Set a realistic budget for Christmas, entering your home. A few hours of including categories for gifting, decluttering and cleaning will help #5 Car check parties, festivities, food and drink – you to feel more confident about and stick to it. Even small expenses welcoming guests into your home, as If you’re driving across the country can all add up over the festive well as creating a homely and calm to visit friends and relatives, period, so accounting for these is environment for everyone. collecting family members in your important to avoid over-spending. car, or are likely to be using your There is no right or wrong amount #4 Start early car at night during the Christmas of money to spend at Christmas, party season, now is a good time to but it is important to stick within Are you in awe of those who have inspect your car and give it a mini your budget to avoid ending the year finished their Christmas shopping service. A few minutes spent doing this may prevent a breakdown, Below It's worry, and unnecessary expense if important to the worst happened. As a starting make some 'me point, check all of the lights are clean time' so that and working, fill your wiper water you don't feel overwhelmed. 54 VEGANFOODANDLIVING.COM

Below Start as early as CHRISTMAS TIPS you can with your gift getting and food buying Below If the prospect of to reduce the stress as the cooking for Christmas is festive season nears. worrying you, just cheat and buy in pre-made meals. “Set a feast with shared realistic budget effort and for Christmas, reduced stress. including categories #10 You for gifting, parties, can cheat it festivities, food and drink – and If you feel overwhelmed at the thought of stick to it.” cooking a feast for solution, and check your oil levels. gifting experiences such as spa many people, then take Ensure you have a blanket and a days, restaurant vouchers or an bottle of water in the car boot, along online magazine subscription. Take advantage of the many vegan with some de-icer for those cold advantage of pre-Christmas sales, weeks ahead. especially online during Black Friday Christmas dishes you can buy or Cyber Monday, for delivery to #6 Say no your home at the click of a button. pre-made in the supermarket, from The best way to reduce stress is to #8 Me time mushroom Wellington to mashed prioritise your time, and say no to things that are less important – Hands up if you feel overwhelmed potatoes. Local delis can also offer a this is no different at Christmas. by all of the lists, expectations and Although you may feel obligated socialising over the festive period? selection of dishes, including roast to accept every invitation to every Just as you would any other time of party, concert, dinner, or Carol the year, be sure to schedule in some potatoes and vegan pies, ready for singing event, it is fine to say no ‘me time’. This may include going (and the vast majority of people for a short walk alone, enjoying you to reheat on Christmas Day. understand that Christmas is a busy your morning coffee in peace time for everyone!) before anyone else wakes up, or If it saves you time and stress, simply reading a chapter of a book #7 Gift intentionally in the afternoon while someone it’s money well spent. Say ‘yes’ to Below Don't go it plays with the children. Make sure complimentary gifting wrapping, alone, ask for help If shopping for Christmas gifts is to communicate your needs with often offered in store and online and input from stressful for you, consider other others, and remember that self-care during the Christmas period to friends and family ways to be generous and show your is important all year round. save yourself the task of wrapping to spread the load love this year. Asking a recipient presents, or simply present them in in the run-up and what they would like for Christmas gift bags or decorative boxes. during the holiday. is always welcomed, instead of second guessing and potentially #9 Get involved getting it wrong. Avoid clutter by If your Christmas to-do list seems Below If you'll be travelling at Christmas, never ending, ask for help! Balance make sure the car is in good shape. the chores, responsibilities and tasks so you can each take a role in the festivities. Who knows, they may become new Christmas traditions, such as having a gift-wrapping party made fun with Christmas music and vegan mince pies. If you’ve got guests coming over for dinner, why not suggest everyone brings their favourite dish, and enjoy a potluck 55 VEGANFOODANDLIVING.COM

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FABULOUS FAKEAWAYS Indulge that craving and dive into takeaway classics dripping with flavour, from a juicy burger to a spicy curry, a tangy pizza to a savoury bao bun SMOKY TEMPEH BURGERS WITH BLACK BEANS AND MUSHROOMS – P60 57 VEGANFOODANDLIVING.COM

FABULOUS FAKEAWAYS KATSU CURRY TURKISH ‘NO-LAMB’ PIZZA By Rene from @renes.cravings for Dopsu (dopsu.com) By Niken from @hungryolivethethyme for Dopsu (dopsu.com) Serves 4 | Prep 5 mins | Cook 35 mins Makes 2 | Prep 20 mins | Cook 35 mins FOR THE DOPSU 1 Combine the flour and plant-based milk FOR THE PIZZAS 1 Preheat oven to 240°C/Gas Mark 8. NO-CHICKEN in a bowl and season. Place the 2 tbsp olive oil Lightly grease two large baking trays. 60g (½ cup) plain breadcrumbs into a large shallow bowl. (all-purpose) flour Dip the Dopsu No-Chicken pieces into 1 small red onion, 2 Heat the olive oil in a large frying pan the milk mixture and then into the finely chopped over medium heat. Add the onion and 100ml (scant ½ cup) breadcrumbs to fully coat. cook for 5-7 minutes until softened. plant-based milk 280g (1 bag) Dopsu Increase the heat to medium-high and 2 Heat the oil in a large, shallow frying No-Lamb Pieces, add the Dopsu No-Lamb pieces. Fry for 125g (1⅓ cups) panko pan until hot and shallow fry the Dopsu defrosted and very breadcrumbs No-Chicken, in batches, turning finely chopped regularly until golden brown all over, 280g (1 bag) Dopsu around 3-4 minutes per batch. 2 green chillies, 5-6 minutes, until lightly browned. No-Chicken deseeded and finely 3 In a second frying pan, heat the oil on chopped (leave seeds in 3 Lower the heat to medium and add the 100ml (scant ½ cup) medium heat and cook the onion, for heat if desired) chilli, garlic, cumin and paprika, and vegetable oil, to garlic and ginger for 5-7 minutes, until season with salt and pepper. Fry for shallow fry softened. Add in the turmeric, curry 1 garlic clove, crushed another 2 minutes. powder and flour, season lightly and FOR THE SAUCE cook for a further 2 minutes. Add the 1 tsp ground cumin 2 tbsp vegetable oil vegetable stock, reduce the heat to medium-low and simmer for 5 minutes, 2 tsp smoked paprika 4 Add the parsley and passata and simmer 1 white onion, before adding the coconut milk, light finely chopped brown sugar and soy sauce. Simmer a small handful of gently for 10 minutes, until reduced. for another 5 minutes. 2 garlic cloves, crushed flat-leaf parsley, finely 5 Divide the Dopsu No-Lamb mixture evenly 4 Blend the sauce using a hand blender chopped, plus extra between the pizza bases and place on the 1cm (½in) fresh ginger, until smooth. to garnish peeled and grated 350ml (1½ cups) passata baking trays in the preheated oven for 5 Divide the rice between four plates, 10 minutes, or until the bases are cooked ½ tsp turmeric powder add the Dopsu No-Chicken and spoon 2 vegan pizza bases, over the sauce to serve. and lightly browned. 2 tbsp medium around 150g each curry powder 100g (1 cup) 6 Meanwhile, make the salad. Place the red 1 tbsp plain vegan Greek-style onion and lemon juice in a large serving (all-purpose) flour cheese, crumbled bowl. Allow to sit for 5 minutes. 250ml (1 cup) vegetable FOR THE SALAD 7 Add the cucumber, tomatoes, olives, stock (broth) 1 small red onion, vegan Greek-style cheese, olive oil and finely sliced 150ml (⅔ cup) coconut milk 2 tbsp lemon Juice oregano. Mix everything together gently. ½ tsp light brown sugar ½ cucumber, 8 Scatter the pizzas with vegan Greek finely chopped cheese and more chopped fresh parsley 1 tsp soy sauce and serve with the Greek salad. 200g (1⅓ cups) cherry TO SERVE tomatoes, halved 300g (1¾ cups) cooked jasmine rice 40g (¼ cup) green olives, pitted 50g (½ cup) vegan Greek-style cheese NUTRITIONAL INFO 4 tbsp olive oil NUTRITIONAL INFO ½ tsp dried oregano Calories (per serving) 684 | Total fat 32.7g Calories (per pizza) 1,257 | Total fat 66.9g Saturates 13.4g | Salt 1.26g | Sugar 5.6g Carbohydrates 72.9g | Protein 25.1g Saturates 15.7g | Salt 3.59g | Sugar 11.4g Carbohydrates 113.1g | Protein 47g 58 VEGANFOODANDLIVING.COM

STICKY GOCHUJANG SWEET AND KOREAN FRIED CHICKEN SOUR NO-PORK By Verna from @vernahungrybanana for Dopsu (dopsu.com) By Ed from @onehungryasian for Dopsu (dopsu.com) Serves 4 | Prep 10 mins | Cook 10 mins Serves 4 | Prep 15 mins plus marinating | Cook 15 mins F O R T H E D O P S U 1 Combine the cornflour, baking powder FOR THE DOPSU 1 Marinate the Dopsu No-Pork pieces in NO-PORK the ginger, garlic, light and dark soy NO-CHICKEN and seasonings together in a large 280g (1 bag) Dopsu sauce for 15 minutes, then dip into the 100g (scant 1 cup) bowl. In a second bowl, combine the No-Pork cornflour to coat thoroughly, dusting cornflour (cornstarch) plant-based milk with the rice vinegar to off any excess. create vegan buttermilk. 2.5cm (1in) ginger, ½ tbsp baking powder peeled and grated 2 Heat the oil in a large deep frying pan 2 Dip the Dopsu No-Chicken pieces into until hot (about 180°C/350°F) and fry 1 tbsp paprika the vegan buttermilk and then into the 1 garlic clove, crushed the Dopsu No-Pork, in batches, until floured spice mix. Ensure all sides are golden and crisp, about 3-5 minutes. 1 tbsp garlic powder evenly coated. Repeat until all of the 2 tbsp light soy sauce Remove with a slotted spoon and drain pieces are prepped. 1 tbsp chilli flakes 2 tbsp dark soy sauce 3 In a medium saucepan, heat up the oil 1 tbsp black pepper 100g (scant 1 cup) cornflour (cornstarch) 1 tbsp salt 500ml (2 cups) on a plate lined with kitchen towel. 200ml (scant 1 cup) rapeseed (canola) oil Season immediately. plant-based milk 200g (2 cups) medium 3 Boil the noodles as per their 1 tbsp rice vinegar until hot, about 175ºC/350°F. Add the wheat noodles instructions, drain and set aside. 280g (1 bag) Dopsu Dopsu No-Chicken, in batches, into FOR THE SAUCE 4 Heat the oil in a large frying pan over No-Chicken the hot oil and fry for about 2 minutes, 1 tbsp vegetable oil before removing to drain on a plate 500ml (2 cups) lined with kitchen towel. Wait 1 minute 1 onion, finely sliced medium heat and cook the onions with vegetable oil before returning to the pan to continue frying for 2 minutes. Repeat with the 2 garlic cloves, crushed the garlic and ginger for 5 minutes. FOR THE second batch, until all of the pieces are GOCHUJANG 2.5cm (1in) ginger, Add the peppers and chilli and GLAZE peeled and grated continue to cook for 5-7 minutes, until 2 tbsp ketchup 2 tbsp Korean golden brown. 3 mixed peppers, red, the peppers have softened. yellow and green, gochujang paste 4 For the glaze, mix all the ingredients finely sliced 5 Add the soy sauces, vinegar, brown sugar, orange juice, vegan oyster 1 tbsp light soy sauce together in a large bowl. Toss the fried 2 dried whole chillies sauce and lemon juice, and cook for 5 minutes more, until thickened. 2 tsp sesame oil Dopsu No-Chicken in the sauce and 2 tbsp light soy sauce 6 Toss the sauce with the Dopsu 2 tsp rice vinegar or ensure it’s well covered. 2 tbsp dark soy sauce No-Pork, and then with the noodles to lemon juice thoroughly coat. Garnish with sesame 5 Mix the cucumber with the rice vinegar, 4 tbsp malt vinegar seeds and sliced spring onions. FOR THE sugar and a pinch of salt. Serve the GARNISH 2 tbsp light brown sugar 1 cucumber, finely sliced ‘chicken’ immediately, scattered with 100ml (scant ½ cup) orange juice 1 tbsp rice vinegar sesame seeds and enjoy with a side of ½ tbsp sugar pickled cucumber. 2 tbsp vegan oyster sauce ½ tsp sesame seeds juice of 1 lemon 2 tsp sesame seeds 1 bunch of spring onions (scallions) NUTRITIONAL INFO NUTRITIONAL INFO Calories (per serving) 356 | Total fat 15.9g Calories (per serving) 490 | Total fat 18.7g Saturates 2.2g | Salt 1.88g | Sugar 13.3g Saturates 2g | Salt 3.43g | Sugar 20g Carbohydrates 35.2g | Protein 20g Carbohydrates 56.7g | Protein 21.6g 59 VEGANFOODANDLIVING.COM

TEMPEH BAO, PEANUTS AND SLAW By Sadie Albuquerque, @achickpeaineverypot Makes 10 | Prep 30 mins plus proving | Cook 10 mins FOR THE BAO ON THE SIDE 7 Divide the dough into 10 400g (3 cups) 2 spring onions, pieces (about 65g each). plain (all-purpose) finely sliced into With a rolling pin, roll out flour, extra to dust long, thin pieces each piece into an oval (about 7.5x10cm (3x4in). Fold in half. 4 tsp caster ½ cucumber, (superfine) sugar sliced into 1 tsp salt matchsticks Place a small square of baking SMOKY TEMPEH BURGERS WITH paper in the middle of each BLACK BEANS AND MUSHROOMS 7g fast action yeast FOR THE bao and place onto the lined FILLING tray. Repeat with all the By Sadie Albuquerque, @achickpeaineverypot 8g (1¾ tsp) juice of 1 lime pieces, cover with a tea towel Serves 6 | Prep 20 mins plus chilling | Cook 35-40 mins baking powder and leave in a warm spot for 4 tsp sesame oil 30 minutes. Leave space 230ml (1 cup) between each bao. unsweetened 2 tsp maple syrup soya milk (or oat) 8 For the slaw dressing, whisk 3 tsp tamari together the lime juice and neutral oil, such as rapeseed (canola) 1 tbsp cold water or vegetable 2 tbsp peanut FOR THE butter, runny and unsweetened S L AW 1 garlic clove, zest, sesame oil, tamari and 1 tbsp olive oil 1 Heat 1 tbsp of olive oil in a frying pan over juice of 1 lime grated/crushed garlic. Pour it over the and zest of ½ cabbage, carrot and 1 red onion, diced a medium heat. Add the diced onion and 1 tsp freshly coriander and mix together. 1 tbsp sesame oil grated ginger 4 garlic cloves, crushed garlic and cook for 3-4 minutes. 9 Finely slice the spring onions crushed Add in the mushrooms and, once they 1 tsp tamari 200g (1¼ cups) and cucumber and set aside tempeh 2 garlic cloves, grated/crushed 30g (¼ cup) ¼ red cabbage toasted peanuts, 10 For the peanut sauce, whisk (150g), finely crushed sliced or grated together the lime juice, 200g (2 cups) start browning and releasing a little water, OPTIONAL sesame oil, tamari, maple chestnut baby button add in the spices, miso and water and 2 carrots, grated fresh red chilli syrup and cold water, then mushrooms, cook for a further 5 minutes until most of add the peanut butter, garlic quartered the liquid has evaporated. Leave to cool. ½ bunch of sesame seeds and ginger and combine. fresh coriander, You may need to loosen the 2 tsp smoked roughly chopped paprika 2 Cut the tempeh into cubes and place in a sauce with a little more water. 1 tsp cumin food processor, whizz until broken down 1 Combine all of the bao dry ¼ tsp hot chilli a little – it should only take a few seconds. ingredients in a large bowl. 11 Once the bao have risen, powder Add the black beans, sweetcorn, 2 In a small pan, heat the milk place a wok or large pan of 1 tsp miso paste coriander, cooled-down mushroom until lukewarm. Don’t overheat boiling water on medium- or it will kill the yeast. high heat and, once 2 tbsp water mix, lime juice and 3 tbsp flaxseed. simmering, place a bamboo 3 Add the warm milk to the dry steamer on top. Remove the 100g (⅔ cup) tempeh Season generously and mix everything ingredients and bring small squares of baking 400g tin (1⅔ cups) together with your hands to paper from each bao. Pop black beans together. Be careful not to over process form a ball. If the mix is too the squares inside the as you want to retain a little texture. dry add a splash more milk. steamer and place the bao on 165g (¾ cup) Dust a clean surface with flour top of a square. Cover and 3 Transfer the mixture into a bowl, if it is and knead the dough until it is steam for 8 minutes. Don’t sweetcorn smooth, about 5 minutes. open the steamer lid while ½ bunch fresh a little too wet add in a small amount of coriander (cilantro), flour and mix together. including stalks, 4 Lightly oil a bowl, put the dough they are cooking. You may roughly chopped 4 Dust a clean, flat surface with a little in, cover with a tea towel and flour and divide the mixture into six equal have to cook in batches to not a squeeze of lime size balls. Shape into patties and lightly leave somewhere warm to rise. dust each one with the flour. Pop onto a overcrowd the steamer. 3 tbsp flaxseed plate, cover and leave in the fridge for at least 30 minutes. You can leave these 5 When doubled in size, 12 While the bao cook, prepare salt overnight and cook them the next day. remove from the bowl to a the filling. Heat 1 tbsp sesame The longer you leave them the more floured surface and knead for oil on low-medium heat and, plain (all-purpose) about 30 seconds. You just once warm, crumble in the flour, to dust want to knock the air out of it. tempeh with a pinch of salt. TO ASSEMBLE 6 burger buns lettuce they will firm up. 6 Prepare a large tray with a Cook until the tempeh starts to avocado, sliced 5 Preheat the oven to 180°C/Gas Mark 4. Place the patties on a piece of baking piece of baking paper on it. brown. If it gets too dry, add a red onion, paper on a tray into the oven, brush a little thinly sliced olive oil on top and bake for 25-30 little water so it steams in the minutes – make sure to flip half way tomato relish through cooking. Alternatively, fry the or ketchup patties in a pan over a low-medium heat for about 5-7 minutes on each side. pan. Once the tempeh is cooked, remove from the heat and stir in the peanut sauce and crushed peanuts. 6 Slice the burger buns in half, add in the patty and layer with lettuce, avocado, 13 Assemble immediately – the red onion, tomato relish and any toppings bao are best when hot and of choice. fresh out of the steamer. Fill with the tempeh, slaw, spring NUTRITIONAL INFO onion and cucumber. For an extra kick add some fresh red Calories (per serving) 415 | Total fat 9.9g chilli, and finish with a Saturates 1.4g | Salt 1.34g | Sugar 4.8g sprinkle of sesame seeds. Carbohydrates 66.2g | Protein 18.2g NUTRITIONAL INFO 60 Calories (per serving) 283 | Total fat 9g VEGANFOODANDLIVING.COM Saturates 1.5g | Salt 1.01g | Sugar 4.7g Carbohydrates 41.2g | Protein 11.4g

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BcouxingrDrayies It is the perfect day of the year for not spending too much time in the kitchen, whip up a curry in a hurry and savour the flavour SWEET POTATO, SQUASH AND SPINACH CURRY– P67 63 VEGANFOODANDLIVING.COM

BOXING DAY CURRIES Broad bean stuffed puris By Nisha Katona Makes 6 | Prep 20 mins | Cook 45 mins FOR THE FILLING 100g (scant 1 cup) frozen broad (fava) beans 2½cm (1in) piece of fresh ginger, peeled and roughly chopped 1 green chilli, finely chopped juice of ½ a lemon 1 tsp garam masala ½ tsp amchur/mango powder 1 tsp ground cumin 1 tsp salt FOR THE DOUGH 200g (scant 2 cups) chapati flour (atta), plus extra for dusting 2 tsp vegetable oil, plus extra for cooking 3½ tsp salt 80-100ml (⅓-scant ½ cup) water 1 Bring a saucepan of water to the boil, add the broad beans and simmer for 6-8 minutes, or until starting to soften, then drain well. 2 Transfer the beans to a food processor along with the ginger, green chilli and lemon juice and blitz until roughly chopped. Stir in the spices and salt. Tip out onto a plate and divide into six balls of equal size. Set aside. 3 Meanwhile, make the dough. Place the chapati flour in a mixing bowl, add the oil and salt, then slowly pour in the measured water, stirring with a wooden spoon until a dough forms. Knead for 4-5 minutes until smooth, then divide into six balls of equal size. 4 Take one dough ball, and roll it out on a lightly floured surface to a 12cm (5in) circle. Place a ball of the broad bean paste in the middle, then wrap the dough around it to form a round parcel until fully enclosed. Press down lightly, then roll out again to a similar-size circle. Repeat with the remaining dough balls and broad bean paste. 5 Heat a little oil in a non-stick frying pan (skillet) over a medium-high heat. When hot, add the first puri to the pan and cook for 3-4 minutes on each side, or until browned and starting to crisp up a little. Remove to a plate and repeat with remaining puris. NUTRITIONAL INFO Calories (per serving) 151 | Total fat 2.2g Saturates 0.3g | Salt 4.37g | Sugar 2.5g Carbohydrates 27.6g | Protein 5.3g 64 VEGANFOODANDLIVING.COM

Aubergine dhansak By Nisha Katona Serves 4 | Prep 15 mins plus soaking | Cook 30 mins 100g (scant ½ cup) dried red lentils 1 In a bowl, cover the dried lentils with 5 Stir in the kale until wilted, then add the 3 garlic cloves boiling water and leave them to soak for lemon juice and garam masala. Before 2½cm (1in) piece of fresh ginger 20 minutes. serving, taste for seasoning, adding salt 3 tbsp vegetable oil or sugar, as needed. Add more water if 1 cinnamon stick 2 Blitz the garlic and ginger to a fine paste it’s looking a bit dry. 1 red onion, finely chopped in a food processor. 1 large aubergine (eggplant), DISCOVER MORE finely chopped 3 Meanwhile, heat the oil in a large, wide 1 potato, finely chopped pan that has a lid, over a medium heat. The recipes on pages 64-66 are taken 1 tsp salt, or as needed When hot, add the cinnamon and stir for from Meat Free Mowgli: Simple & Delicious 2 tomatoes, roughly chopped 30 seconds, or until fragrant, then add Plant-Based Indian Meals by Nisha 1 tbsp tomato purée (paste) the red onion. Cook for 4-5 minutes, Katona, photography by Gareth Morgans, 1 tsp ground cumin then stir in the garlic and ginger paste published by Nourish. (RRP £25.) 1 tsp ground coriander and cook for a further minute. Add the ¼ tsp chilli powder chopped aubergine and potato with NUTRITIONAL INFO ½ tsp ground turmeric the salt and stir together before adding 1 tsp sugar, or as needed the chopped tomatoes, tomato purée, Calories (per serving) 283 | Total fat 10.8g up to 450ml (scant 2 cups) spices and the sugar. Cover with the pan Saturates 2.1g | Salt 1.53g | Sugar 10.3g boiling water lid and cook for 8-10 minutes, or until the Carbohydrates 40.2g | Protein 9.8g 2 handfuls of kale, leaves only, torn vegetables start to soften. juice of ½ a lemon 2 tsp garam masala 4 Add the lentils, plus their soaking liquid, and 350ml (scant 1½ cups) of the boiling water to the pan. Cover and simmer for a further 10-15 minutes, or until the lentils and vegetables are cooked and soft. Keep an eye on the water level and don’t let it get too dry. 65 VEGANFOODANDLIVING.COM

BOXING DAY CURRIES Broccoli and coconut bhajis By Nisha Katona Serves 4 | Prep 15 mins | Cook 20 mins vegetable oil, for deep-frying 260g (2⅓ cups) chickpea (gram/besan) flour ¼ tsp bicarbonate of (baking) soda 1 tsp ajwain seeds 1 tsp mustard seeds 2 garlic cloves, crushed 15 curry leaves, finely sliced 2 tsp ground coriander 2 tsp ground cumin ¼ tsp chilli powder 2 tsp salt 300ml (1¼ cups) sparkling water juice of 1 lemon 200g (2 cups) broccoli, stems and florets cut into bite-size pieces 30g (½ cup) dried coconut flakes/chips 2 tbsp chopped fresh coriander (cilantro) your favourite chutney or raita, to serve 1 Heat a 5cm (2in) depth of oil in a deep, heavy-base saucepan or deep-fat fryer to 180°C/350°F. You’ll know it’s hot enough when you can add a piece of bread or a sprinkling of flour and it sizzles and floats to the surface. 2 Meanwhile, add the flour, bicarbonate of soda, ajwain and mustard seeds, crushed garlic, curry leaves, ground spices, chilli powder and salt to a large bowl and stir to combine. Pour in the sparkling water and whisk to a smooth batter the consistency of single/pouring cream. Add the lemon juice and whisk again to combine. 3 Add the broccoli, dried coconut and coriander to the bowl and stir to coat everything in the batter. 4 Carefully drop tablespoonfuls of the bhaji mixture into the hot oil in batches and cook for 2 minutes until golden, then turn and cook on the other side for a further 2 minutes. Remove with a slotted spoon to a plate lined with paper towels to absorb excess oil. Repeat until all the mixture is used up. 5 Serve hot with chutney or raita for dipping the bhajis into. NUTRITIONAL INFO Calories (per serving) 375 | Total fat 13.8g Saturates 3.8g | Salt 3.31g | Sugar 12.2g Carbohydrates 47.1g | Protein 16.7g 66 VEGANFOODANDLIVING.COM

Beetroot curry By Karan Gokani Serves 4 as a side | Prep 10 mins Cook 20 mins 1½ tbsp coconut oil 400g (2⅔ cups) raw 1 tsp black mustard seed beetroot (beets), peeled and cut into ¼ tsp fenugreek seeds 5mm (¼in) thick 100g (⅔ cup) red matchsticks onion (about 1 small ¼ tsp ground onion), finely sliced cinnamon or 5cm (2in) ¾ tsp salt cinnamon stick 1 tsp minced garlic ½ tsp ground cumin 7½cm (3in) piece of 250ml (1 cup) water pandan leaf 150ml (⅔ cup) 10-12 curry leaves coconut milk ¼ tsp ground turmeric juice of ½ a lime ¾ tsp chilli powder Sweet potato, squash and spinach curry 1 Heat the oil in a saucepan over a medium heat and add the mustard and By Karan Gokani fenugreek seeds. Once they begin to Serves 2 | Prep 20 mins | Cook 20 mins splutter, add the onions, salt, garlic, pandan leaf and curry leaves. Cook for 1½ tsp ground turmeric 1 Bring a small saucepan of water to the boil. Add ½ tsp 2 minutes until everything has softened; you don’t need to brown the onions. 200g (1⅓ cups) sweet potatoes, of the ground turmeric and the sweet potatoes. Boil for peeled, cut into 5cm (2in) cubes 8 minutes, then add the squash and continue to cook 2 Add the beetroot, turmeric, cinnamon, 200g (1⅓ cups) butternut squash, chilli powder and cumin and mix well. peeled, deseeded and cut into for about 4-5 minutes until the vegetables are tender Pour in about 250ml (1 cup) water, just 5cm (2in) cubes but still hold their shape when pressed. Drain and enough to cover the beetroots, and cook reserve the stock. for 8-10 minutes. At this stage, the water 2 tbsp coconut oil should have been absorbed or evaporated and the beetroot should be tender, but 9cm (3½in) cinnamon stick 2 Heat the coconut oil in a saucepan over a medium holding its shape. 1 tsp cumin seeds heat. Add the cinnamon stick, cumin seeds and red 3 Now add the coconut milk and cook, uncovered, for 3-4 minutes, or until it 2 dried whole red chillies, seeds chillies, if using. Stir-fry for 30 seconds, then add has all been absorbed and you have a thick semi-dry curry in the pan. Check removed (optional) the onion, garlic and a pinch of salt. Reduce the heat the seasoning and add the lime juice just before serving. 100g (⅔ cup) red onion (about 1 to medium-low and cook for 8-10 minutes, stirring small onion), finely chopped occasionally, until the onions are completely soft and 4 garlic cloves, crushed translucent. Add the remaining 1 tsp turmeric, the 1 tsp salt, or to taste ground coriander, chilli powder and curry powder 2 tsp ground coriander and cook for a further minute until the spices begin to 1½ tsp chilli powder smell fragrant. Add a splash of the reserved stock if 2 tsp curry powder the spices begin to stick to the pan. DISCOVER MORE 375ml (1½ cups) coconut milk 3 Add the coconut milk and 125ml (½ cup) of the reserved stock and bring to a gentle simmer. Add The recipes on page 67 are taken 50-100g (2-4 cups) fresh baby the squash, sweet potatoes, spinach, curry leaves from Hoppers: The Cookbook by spinach leaves, washed and fresh green chillies, if using. Continue to simmer Karan Gokani, photography by for 5-7 minutes until the curry is of the desired Ryan Wijayaratne, published by 2 stalks of curry leaves, removed consistency. Season to taste with the sugar and salt Quadrille. (RRP £30.) This book from the stems before serving. contains non-vegan recipes. 2 fresh green finger chillies, halved lengthways (optional) ½ tsp sugar, or to taste NUTRITIONAL INFO NUTRITIONAL INFO Calories (per serving) 198 | Total fat 14.8g Calories (per serving) 795 | Total fat 60.7g Saturates 12.5g | Salt 1.31g | Sugar 10.5g Saturates 52.2g | Salt 3.18g | Sugar 13.1g Carbohydrates 16.5g | Protein 3.6g Carbohydrates 66.7g | Protein 10.4g 67 VEGANFOODANDLIVING.COM

BOXING DAY CURRIES Butternut squash and tofu red curry By Mob Kitchen for Tilda (tilda.com) Serves 4 | Prep 15 mins plus soaking | Cook 30 mins FOR THE 1 Deseed the red chillies, then pop them Pea dhal with CURRY PASTE into a heatproof jug. Add 200ml (scant coconut chutney 10 dried chillies 1 cup) boiling water and leave to soak for 15 minutes. By Yes Peas! (peas.org) 2 shallots 2 Meanwhile, peel and roughly chop the Serves 4 | Prep 15 mins | Cook 25 mins 2 sticks of lemongrass shallots, lemongrass and garlic. F O R T H E C U R R Y 1 For the coconut chutney, mix all the 1 tsp galangal paste 3 Add the red chillies with the water to 500g (3¾ cups) (or ginger) a mini food processor along with the frozen peas ingredients in a bowl and put aside. rest of the chopped ingredients and 4 garlic cloves galangal. Add a little oil if needed to 3 garlic cloves, 2 Bring a pan of water to the boil, then blend it into a paste. roughly chopped add the peas and bring back to the boil. 1 tsp ground coriander 4 Peel the squash, then cut it into large 2cm (¾in) piece of Remove from the heat, drain the peas and FOR THE CURRY chunks. Cut the tofu into large squares. 1 large butternut squash ginger, peeled and refresh under cold water. 5 Add the cornflour, ½ tsp coriander and 400g (2 cups) firm tofu a good pinch of salt to a bowl. Add the roughly chopped 3 Place about one-third of the peas into a tofu and toss to coat. 30g (¼ cup) cornflour 2 green chillies, seeds in, blender with 150ml (⅔ cup) cold water (cornstarch) roughly chopped and process to a smooth purée. Put the remaining peas and the pea purée aside. ½ tsp ground coriander 1 tsp sea salt 1 large red (bell) pepper 1 tsp black pepper 800ml (3⅓ cups) coconut milk 1 tsp light brown sugar 6 Heat a frying pan over a medium-high 1 tbsp vegetable oil 4 Finely chop the garlic, ginger and chillies. 1 tsp soy sauce heat. Add a glug of olive oil, then add 2 tsp black mustard seeds Add the salt and mix well. salt the tofu to the pan. Fry for a couple of 2 tsp cumin seeds 5 Heat the vegetable oil in a pan until hot. pepper minutes on each side until crisp and 1 tsp ground turmeric Add the mustard seeds, cumin seeds, 250g (1¼ cups) Tilda golden. Drain on a plate lined with 1 onion, finely chopped garam masala and turmeric. Fry, stirring Fragrant Jasmine Rice kitchen towel. constantly, for 30 seconds before adding the onion. fresh coriander (cilantro) 7 Heat a large pan over a medium heat. 400ml tin (1⅔ cups) 2 limes coconut milk vegetable oil Add in a big glug of oil and tip in the 6 curry leaves (optional) 6 Reduce the heat down and cook the onion curry paste and ground coriander and 2 tsp garam masala with the spices for 4-5 minutes until they cook for 5 minutes until darkened in a small handful of are soft and translucent, stirring frequently. chopped fresh coriander Add the garlic, ginger and chilli mix. colour slightly and fragrant. Pour in the leaves (cilantro), to serve coconut milk, 300ml (1¼ cups) water coconut chutney, to serve 7 Cook for another 3 minutes, stirring along with the sugar, soy sauce and a big frequently, then add the coconut milk, the pinch of salt. Bring up to a simmer. FOR THE 8 Cook the Tilda Fragrant Jasmine Rice COCONUT pea purée and curry leaves (if using). Stir according to packet instructions. CHUTNEY and reduce the heat to low. 9 Add the butternut squash and tofu 25g (¼ cup) 8 Bring to a simmer and cook for a further cubes to the curry sauce, then simmer desiccated coconut for 15 minutes. The butternut squash 10 minutes until the liquid has reduced, should be tender by this time, but leave 1 small red onion, it to simmer 5 minutes more if it’s not. stirring occasionally. Add the remaining finely chopped 1 garlic clove, crushed cooked peas and bring to a simmer. 1 tbsp white wine vinegar 9 Remove the dhal from the heat and serve 10 Spoon the cooked rice into bowls 1 tbsp tamarind paste with the chopped coriander, flatbreads or and top with your curry. Garnish with chopped coriander and a wedge of 1 tbsp olive oil rice and the chutney. lime, then serve. 3 tbsp vegan Greek yoghurt chopped coriander sea salt and black pepper NUTRITIONAL INFO NUTRITIONAL INFO Calories (per serving) 930 | Total fat 54.4g Calories (per serving) 488 | Total fat 36.6g Saturates 44.1g | Salt 0.51g | Sugar 15g Saturates 26.4g | Salt 1.47g | Sugar 13.7g Carbohydrates 101.6g | Protein 21.1g Carbohydrates 34.8g | Protein 11.4g 68 VEGANFOODANDLIVING.COM

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Money saving ONE-POTS It’s the quickest and simplest way to cook and nothing goes to waste – it’s all in one pot 70 VEGANFOODANDLIVING.COM

“I love roasting ROASTED VEGETABLES WITH all sorts of vegetables PUY LENTILS AND LEMON TAHINI with fruity allspice By Alan Rosenthal and lemony sumac. Here I've gone with Serves 4 | Prep 15 mins | Cook 1 hr aubergine, pepper 1 medium aubergine (eggplant), and courgette.” about 250g, cut into 1cm (½in) pieces 1 red (bell) pepper, roughly chopped 1 courgette (zucchini), cut into 1cm (½in) dice 2 red onions, each cut into 8 wedges 5 tbsp extra-virgin olive oil 2 tsp ground sumac 1 tsp allspice 2 x 250g precooked Puy lentil pouches 200g (1⅓ cups) cherry tomatoes, halved 2 tbsp finely chopped coriander (cilantro), plus extra to serve 2 tbsp finely chopped flat-leaf parsley, plus extra to serve 2 tbsp finely chopped dill, plus extra to serve sea salt and freshly ground black pepper F O R T H E L E M O N TA H I N I 5 tbsp tahini 1 garlic clove, finely grated juice and finely grated zest of 1 lemon 1 Preheat the oven to 200°C/Gas Mark 6. 2 Crumple a roughly 35cm (14in) square piece of non-stick baking parchment into a ball, then open it out and use it to line your wide, shallow pot. 3 Add the chopped vegetables to the pot and toss with 3 tbsp of the oil, along with the sumac, allspice, 1 tsp salt and ¼ tsp black pepper. Pop in the oven for 30 minutes, then give it all a good mix. Cook for another 15 minutes and give everything another toss before returning for a final 15 minutes in the oven. 4 Meanwhile, make the lemon tahini. In a small bowl, mix the tahini with 5 tbsp cold water, the garlic and half of the lemon zest and juice. Season with ¼ tsp salt. You are looking for the consistency of double (heavy) cream; if your tahini is particularly thick, you may need to add a little more water. 5 Once the vegetables are ready, remove the baking parchment from beneath them. Add the lentils and cherry tomatoes to the pot, along with another 2 tbsp olive oil, the remainder of the lemon juice and zest, and the fresh herbs. Toss to combine. 6 Finally, drizzle with some of the lemon tahini, and sprinkle over the additional herbs to serve. DISCOVER MORE The extract on pages 70-72 is taken from Foolproof Veggie One- Pot – 60 Vibrant and Easy-going Vegetarian Dishes by Alan Rosenthal, photography by Rita Platts, published by Quadrille Publishing. (RRP £12.99.) This book contains non-vegan recipes. NUTRITIONAL INFO Calories (per serving) 417 | Total fat 21.3g Saturates 3g | Salt 0.19g | Sugar 11g Carbohydrates 44.8g | Protein 17.2g 71 VEGANFOODANDLIVING.COM

MO N E Y SAV I N G O N E - P O TS MUSHROOM,  CELERIAC & CHESTNUT  STROGANOFF By Alan Rosenthal Serves 4 | Prep 10 mins | Cook 40 mins 50g (1 cup) dried finely grated porcini mushrooms 1½ tbsp mild paprika 2 tbsp light olive oil 1½ tbsp tomato 300g (3 cups) chestnut purée (paste) mushrooms, quartered 2 tbsp brandy 50g (scant ¼ cup) 180g (1¼ cups) cooked unsalted vegan butter peeled chestnuts 1 onion, finely sliced 1 tbsp Dijon mustard ½ a large celeriac 150ml (scant ⅔ cup) (celery root), peeled, vegan sour cream diced into 1cm (½in) cubes (350g prepared sea salt and freshly weight) ground black pepper 1 tsp caraway seeds 4 tbsp roughly chopped flat-leaf 2 garlic cloves, parsley, to serve FENNEL AND WHITE BEAN STEW   1   Place the porcini mushrooms in a bowl  WITH LEMON AND MINT with 500ml (2 cups) boiling water and  set aside to soak. By Alan Rosenthal Serves 4 | Prep 10 mins | Cook 40 mins 2   Heat the olive oil in a wide, shallow  pot over high heat. Add the chestnut  2 large fennel bulbs 1  F  irst, prep the fennel. Cut off any green leafy fronds and  mushrooms and cook for 5-7 minutes,  (about 350g each) keep to one side for a garnish. Trim the roots very slightly,  stirring only occasionally to encourage  keeping the bulbs intact, and remove any tough or brown  the mushrooms to brown and reduce in  5 tbsp extra-virgin olive outer leaves. Cut one of the bulbs into quarters from tip to  volume. They will release liquid, that’s  oil, plus extra to serve root. Cut the quarters lengthways into two or three smaller  fine – keep the temperature high. Once  wedges, keeping the root section intact to prevent them from  reduced in volume, tip the mushrooms  5 garlic cloves, falling apart. Now cut the second bulb in half from root to tip  into a bowl and set aside for later.  finely sliced and finely slice each half into half-moons. Keep the two styles  of sliced fennel separate. 3   Reduce the heat to medium and   ½ tsp fennel seeds, add the butter to the same pot. Once  lightly crushed 2  H  eat 4 tbsp of the oil in a wide, shallow pot over a medium  melted, add the onion, celeriac and  heat. Add the fennel wedges in one layer and cook, without  caraway seeds, along with a pinch   1 onion, finely sliced disturbing, for 4-5 minutes until the first side has turned  of salt. Cook for 5 minutes until  golden brown. Turn the wedges over and cook for another  starting to soften. Pop on  2 bay leaves 3-4 minutes, or until golden. Transfer to a plate, leaving as  the lid, reduce the heat  much of the oil behind as possible.  slightly and cook for   2 fresh thyme sprigs 5 minutes. 3  A  dd the garlic and fennel seeds to the pot and cook, still over  150ml (scant ⅔ cup) a medium heat, for a couple of minutes, or until the garlic has  4   Meanwhile, drain  dry white wine turned golden. Now add the onion and finely sliced fennel,  the porcini in  along with the bay leaves, thyme, another 1 tbsp oil and a  a sieve over a  500ml (2 cups) hot pinch of salt. Cook for 8-10 minutes, stirring regularly, until  bowl, keeping the  vegetable stock (broth) the volume of the vegetables has reduced and they’ve started  liquid. Rinse the  to break down and colour a little. Add the white wine and  mushrooms under  400g (2⅔ cups) peeled allow to bubble up for a minute or two, then add the stock,  cold running water to  waxy potatoes cut into along with 1½ tsp salt and ¼ tsp black pepper.  remove grit. Transfer to  2cm (¾in) chunks a medium-size bowl. Line  4  G  ive everything a good stir, then return your browned fennel  the sieve with kitchen paper  2 x 400g tins (3⅓ wedges to the pot, along with the potatoes.  and use this to strain the mushroom- cups) cannellini beans, soaking liquid over the porcini. Remove  drained and rinsed 5   Bring to a simmer, cover with the lid and cook for 15 minutes,  the lid from the pot and increase the  stirring halfway through. Add the beans, replace the lid and  heat to medium.  juice and finely grated cook for 5 minutes more, or until the potato is fully cooked.  zest of 1 lemon 5   Add the garlic and cook for 2 minutes,  6  S  tir through the lemon zest and juice and sprinkle with the  then add the paprika and tomato purée  2 tbsp finely chopped chopped mint and the reserved fennel fronds. Serve drizzled  and cook for another minute. Add the  fresh mint with more extra-virgin olive oil, and some grated vegan Italian  brandy, allowing it to bubble up before  hard cheese, if you like. adding the cooked chestnut mushrooms  sea salt and freshly (including any juices from the bowl) and  ground black pepper the porcini and their strained soaking  liquid. Stir in the mustard, along with   grated vegan Italian 2 tsp salt and ¼ tsp black pepper.  hard cheese, to serve (optional) 6   Bring to a simmer and cook for 5-7  minutes until thickened and the celeriac  NUTRITIONAL INFO is soft. Remove from the heat, stir in the  sour cream and top with parsley. Calories (per serving) 468 | Total fat 12.2g Saturates 2.3g | Salt 1.79g | Sugar 11.1g Carbohydrates 70.7g | Protein 17g 72 NUTRITIONAL INFO VEGANFOODANDLIVING.COM Calories (per serving) 339 | Total fat 16.9g Saturates 5.9g | Salt 0.57g | Sugar 9.5g Carbohydrates 43g | Protein 7.1g

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EDIBLE GIFTS No need to splash out on expensive gifts, pop into the kitchen and whip up batches of brilliant edible treats 74 VEGANFOODANDLIVING.COM

VANILLA FUDGE By The Vegetarian Society (vegsoc.org) Makes 36 pieces | Prep 25 mins plus cooling and setting | Cook 15 mins 450g (2¼ cups) golden 25g (1¼ tbsp) glucose granulated sugar syrup (optional) 175ml (¾ cup) dairy- ¼ tsp salt free oat pouring cream 2 tsp syrup-based 150ml (⅔ cup) vanilla extract unsweetened oat milk 1 vanilla pod, split, 70g (⅓ cup) solid white seeds scraped out and vegetable fat, such as set aside (optional) coconut oil “Adding 1   Line an 18cm (7in) square tin with glucose syrup gives baking parchment. the fudge a softer, creamier texture. 2  I n a large saucepan, put all the Omit the glucose for ingredients except the vanilla extract and a drier, crumblier seeds. Heat gently, stirring, over a low heat until the sugar has dissolved. fudge with a less sweet taste.” 3   Bring to the boil and continue to boil, stirring occasionally to prevent sticking, 75 until the mixture reaches 116°C/241°F on a sugar thermometer. If you don’t have a VEGANFOODANDLIVING.COM thermometer, boil for about 10 minutes, then drop a tsp of the mixture into a glass of cold water. Allow it to cool down briefly. If it forms a soft ball when rolled between your finger and thumb, the mixture is ready. 4   Turn off the heat. Wait for the bubbles to subside a little, then stir in the vanilla extract and seeds, if using. Cool for about 15 minutes, stirring occasionally. After this time the mixture will begin to thicken and lose its glossiness. 5  B  eat the mixture thoroughly with a wooden spoon to break down the sugary grains as much as possible until the texture changes from syrupy to grainy and then becomes thick. Use a spoon as it makes it easier to gauge the texture. 6   Spoon into the prepared tin, smooth the top and leave to cool completely. 7   To serve, remove from the tin by taking hold of the edges of the lining paper and place on a board. Gently peel off the lining paper and discard. Using a large knife, cut the fudge into 36 small pieces. Store in an airtight container between layers of baking parchment in a cool place for up to a month. T I P  Alternative flavours: Cherry Bakewell – replace the vanilla extract and seeds with 2 tsp almond extract and stir in 65g chopped glacé cherries just before transferring to the prepared tin. Pistachio – flavour with vanilla or almond extract. Stir in 40g chopped unsalted pistachio nuts just before transferring to the prepared tin, and then sprinkle the top with a further 10g before the top sets. Chocolate coconut – use coconut milk instead of oat cream. Stir 15g cocoa powder into the hot fudge mixture instead of vanilla extract and seeds. Just before transferring to the tin, stir in 40g toasted desiccated coconut and sprinkle the top with a further 10g before the top sets. NUTRITIONAL INFO Calories (per 3 pieces) 236 | Total fat 8g Saturates 5.6g | Salt 0.29g | Sugar 38g Carbohydrates 40.8g | Protein 0.3g

EDIBLE GIFTS CARAMEL SLICES By Katherine Sabbath Makes 16-20 slices | Prep 15 mins plus chilling | Cook 15 mins FOR THE FOR THE 2 tsp rice malt syrup SHORTBREAD CARAMEL BASE FILLING 1 tsp vanilla bean paste 300g (2 cups) plain 640g (2⅔ cups) (all-purpose) flour tinned sweetened FOR THE condensed C H O C O L AT E 45g (½ cup) coconut milk TOPPING desiccated coconut 210g (1⅓ cups) 280g (1¼ cups) vegan vegan chocolate, 150g (⅔ cup) vegan butter or margarine roughly chopped butter or margarine 110g (½ cup) 3 tbsp coconut oil, 60g (½ cup) icing firmly packed dark melted, or unflavoured (confectioner's) sugar brown sugar vegetable oil a pinch of sea salt SPICED GINGERBREAD 1   Preheat the oven to 200°C/Gas Mark 6. Grease a 20cm (8in) CHRISTMAS BISCUITS square cake tin, 6cm (2½in) deep, and line with baking paper so that the paper creates a collar around 5cm (2in) higher than By Opies Foods (opiesfoods.com, Twitter: @OpiesFoods) the cake tin – this will help you lift the slice out later. Makes about 25 biscuits | Prep 15 mins plus chilling | Cook 12 mins 2  A  dd all the ingredients and 1 tbsp water to a food processor FOR THE 50g (2½ tbsp) ¾ tsp bicarbonate of and blitz until combined. The mixture should stick together BISCUITS black treacle (baking) soda when it is pinched between two fingers. Add a little more 150g (scant ⅔ cup) water if the mixture is too crumbly or more flour if it’s too soft. vegan butter, diced 3 balls of Opies stem TO DECORATE ginger with syrup, ribbon or brown string 3   Firmly press the base mixture into the tin. Bake for 10 minutes, 120g (generous ¾ cup) roughly chopped in a or until slightly golden. light brown sugar food processor icing (confectioner's) sugar mixed with some 4   For the caramel filling, place all the ingredients into a 2 tsp ground ginger additional 3 tbsp syrup from Opies stem saucepan and heat over medium-high heat. Simmer, stirring Opies stem ginger ginger with syrup jar constantly, for 15 minutes, or until the caramel is a deep 3 tsp ground cinnamon syrup from the jar golden brown colour and has reached 120°C/235°F on a silver edible balls sugar thermometer. If you are unsure, just cook the caramel ¼ tsp ground allspice 380g (3 cups) plain until thickened and whisk to emulsify any split oil back into (all-purpose) flour the caramel. 1   Place all ingredients with the exception of the flour and 5  P  our the caramel into the tin and set aside in the refrigerator bicarbonate of soda into a heavy-bottomed saucepan. for at least 2 hours, or until the caramel is firm to the touch. 2  H  eat gently to melt the butter and sugar. Stir well throughout. 6   For the topping, put the chocolate and coconut oil in a clean, dry, heatproof bowl over a saucepan of just-simmering water 3   Add in the bicarbonate of soda and whisk until smooth. It may fizz (the water should not touch the base of the bowl). Gently stir up a little. with a silicone spatula until melted. Pour the melted chocolate on top of the caramel layer and return the slice to the 4   Add the flour to the mixture and fold in until it is well combined. refrigerator to set. 5  W  rap the dough into clingfilm (it may be quite soft). Place in the 7   To serve, pull the baking paper up to remove the slice from the fridge and chill for 2 hours until it is firm enough to roll out. tin. Use a sharp knife to cut it into squares or rectangles. 6   Preheat the oven to 200°C/Gas Mark 6. D I S C O V E R  M O R E  7   Line baking trays with baking paper. This recipe and the 8   Remove the dough from the fridge and roll out to around 5mm ones on page 77 (¼in) thick. Use cookie cutters to cut out shapes from the dough. are taken from Bake My Day by Katherine 9   Place the uncooked biscuits onto the trays, leaving a little space Sabbath, photography between each biscuit to allow for spreading. by Jeremy Simons, published by Murdoch 1 0   Place the baking trays and biscuits back in the fridge and chill for Books. (RRP £25.) around 15 minutes. This book contains non-vegan recipes. 1 1  B  ake in the oven for 8-12 minutes. For a soft bake, reduce the time to about 8 minutes, for more crunchy, go for 12 minutes. NUTRITIONAL INFO 1 2   Remove from the oven. Leave to cool on the trays for 5 minutes, Calories (per serving) 450 | Total fat 36.1g then use a skewer to pierce a hole at the top of the biscuits while Saturates 20.1g | Salt 0.55g | Sugar 11.5g still warm, so that the ribbon can be threaded through later on. Carbohydrates 26.3g | Protein 3.5g Place onto a wire rack so that they cool thoroughly. 1 3   Once cooled, ice and decorate the biscuits, then tie the ribbon through the holes so that they are ready to hang up as decorations on the Christmas tree. NUTRITIONAL INFO Calories (per 2 biscuits) 270 | Total fat 10.2g Saturates 3.6g | Salt 0.48g | Sugar 15.2g Carbohydrates 41g | Protein 3.3g 76 VEGANFOODANDLIVING.COM

CHRISTMAS HONEYCOMB COAL STICKY CHOC CAKENUTS By Katherine Sabbath By Katherine Sabbath Serves 20 | Prep 10 mins plus cooling | Cook 10 mins Makes 12 large or 15 small doughnuts | Prep 10 mins | Cook 30 mins 220g (1 cup) caster 1 tsp vanilla extract 1 tbsp coconut oil 200g (1⅔ cups) plain 50g (scant ¼ cup) vegan butter (superfine) sugar (all-purpose) flour ½ tsp ground cinnamon black food colouring 70g (½ cup) vegan dark chocolate ¾ tsp smoked sea salt oil or powder 2 tsp baking powder (but any salt is fine) 3 tsp bicarbonate of FOR THE GLAZE (baking) soda 130g (1⅓ cups) finely a pinch of sea salt flakes 85g (½ cup) vegan dark chocolate, 170g (½ cup) light corn crushed Oreo biscuits chopped, plus 50g (⅓ cup) extra, syrup or glucose syrup TO DECORATE 150g (3 cup) firmly packed grated, to decorate 500g (3⅓ cups) good dark brown sugar 1½ tbsp black spiced quality vegan dark 1 tbsp coconut oil rum (optional) chocolate, chopped 185ml (¾ cup) vegan milk (such as soy or coconut milk) 25g (⅛ cup) vegan butter 1  L  ine a 23cm (9in) square cake tin or baking dish, 5cm (2in) deep, 2 tbsp unsweetened with foil and spray with cooking oil spray. coconut yoghurt 2  I n a saucepan large enough to accommodate the mixture (which 1   Preheat the oven to 190°C/Gas Mark 5. Lightly spray a 6-hole will eventually grow to four to five times its original size), combine doughnut tray with cooking oil spray. the sugar, salt and corn syrup/glucose syrup and stir over low heat. Once boiling, add the black spiced rum and vanilla. Cook 2   Whisk the flour, baking powder, salt and sugar together in a over medium-high heat until it reaches ‘hard crack’ consistency, large mixing bowl. or 145-150°C/295-300°F on a sugar thermometer. This should take around 10 minutes. 3   Place the wet ingredients and chocolate in a clean, dry, heatproof bowl over a saucepan of just-simmering water (the 3   Remove the saucepan from the heat and immediately stir in the water should not touch the base of the bowl). Gently stir with a cinnamon and bicarbonate of soda. Take care – the mixture will silicone spatula until melted. Allow to cool. bubble up significantly! Stir until just combined, being careful not to knock out the airy texture of the honeycomb. Gently and 4   Add the wet mixture to the dry and whisk to combine, being carefully pour into the prepared tray or dish. careful not to over-mix. Transfer the batter to the doughnut holes with a spoon or piping bag. Bake for 15 minutes, or until 4  A  llow the honeycomb to cool completely (at least 1 hour). Once the doughnuts spring back when gently pressed. cooled, use a rolling pin to smash it into smaller chunks and be sure to remove any remaining foil. 5   Remove the doughnuts from the oven and let them cool in the tray for a few minutes before turning them out onto a baking 5   Put the dark chocolate and coconut oil in a clean, dry, heatproof rack. Allow them to cool completely before applying the glaze. bowl over a saucepan of just-simmering water (the water should When the doughnut tray is cool, grease it again and cook the not touch the base of the bowl). Gently stir with a silicone spatula remaining batter. until melted, then add the black food colouring until the desired shade is achieved. Mix in the crushed Oreo biscuits. 6   For the chocolate glaze, melt the chopped chocolate, coconut oil and butter using the double-boiler or microwave method 6  L  ine a tray with baking paper. Using a fork, dip the honeycomb described (left) until smooth. pieces into the melted chocolate and transfer to the tray. 7   Dip the tops of the doughnuts into the chocolate glaze, sprinkle T I P Melting chocolate in the microwave can be a great time saver. with the grated chocolate and place on a baking rack to set. Place the chocolate and coconut oil in a clean, dry, microwave-safe bowl and microwave at 50% power, stirring at 30-second intervals 8   These chocolate cakenuts are best enjoyed at room with a silicone spatula until melted. temperature to maintain their moisture. They can be stored in an airtight container in a cool, dry place for up to 2 days or in the refrigerator for up to 3 days. NUTRITIONAL INFO NUTRITIONAL INFO Calories (per serving) 262 | Total fat 15.2g Calories (per serving) 282 | Total fat 15.6g Saturates 9.1g | Salt 0.73g | Sugar 19.7g Saturates 8.5g | Salt 0.19g | Sugar 15.9g Carbohydrates 26.8g | Protein 2.7g Carbohydrates 29.9g | Protein 4.2g 77 VEGANFOODANDLIVING.COM

EDIBLE GIFTS MINCE PIE WALNUT BROWNIES CHOCOLATE CHERRY TRUFFLES By What Luce Eats for California Walnuts (californiawalnuts.co.uk) By Bonne Maman (bonnemaman.co.uk) Makes 9 or 16 squares | Prep 10 mins | Cook 45 mins Makes about 20 truffles | Prep 15 mins plus chilling | Cook none 150g (1¼ cups) plain 200g (1⅔ cups) crushed walnuts 45g (⅓ cup) dried black cherries (all-purpose) flour 210g (scant 1 cup) vegan mincemeat 3 tbsp Bonne Maman Black Cherry Conserve 1 tbsp cacao powder 1 tbsp Cointreau or fresh orange juice 2 flax eggs – 2 tbsp ground 1 tsp baking powder 50g (⅓ cup) vegan dark chocolate, roughly chopped flaxseed mixed with 4 tbsp water 40g (¼ cup) light brown sugar 45g (⅓ cup) vegan milk chocolate, roughly chopped and left to sit for 10 minutes 75ml (⅓ cup) dairy-free milk 60ml (¼ cup) dairy-free milk, such as soy 75g (⅓ cup) coconut oil 200g (1⅓ cups) dark 225g (scant 2 cups) icing (confectioner's) sugar chocolate, melted 60g (⅔ cup) cocoa powder 1   Preheat oven to 180°C/Gas Mark 4 and grease or line a square 1  L  ine a shallow container, roughly 15x18cm (6x7in) and about baking tray. 4cm (1½in) deep, with baking parchment. 2  I n a mixing bowl, combine the flour, cacao powder, baking 2  S  oak the dried cherries in the Bonne Maman Black Cherry powder and light brown sugar. Conserve and the Cointreau. 3   In a separate mixing bowl, combine the flax eggs, melted dark 3  S  lowly melt together the coconut oil and vegan chocolate. Stir chocolate, mincemeat and milk. until smooth. 4   Pour the wet ingredients into the dry and combine thoroughly. 4  B  eat in the icing sugar and cocoa powder along with the dairy-free milk. 5  F  old in the crushed walnuts and empty the mixture into the lined baking tray. 5  M  ix in half of the soaked cherries mixture and spoon into the lined container. 6   Flatten the mixture and bake in the oven for 40-45 minutes until a toothpick comes out clean. 6  L  evel the top and stud with the remaining cherries. 7  C  over with clingfilm and chill for about 30 minutes until 7   Leave to cool before slicing into squares and enjoying. setting, then use a sharp knife to cut into bite-size pieces. N U T R I T I O N A L  I N F O Keep chilled or frozen. 8  T o give as a gift, pop each piece of truffle into a petit four Calories (per serving) 434 | Total fat 23.9g case and into airtight containers, such as Bonne Maman jars. Saturates 5.7g | Salt 0.15g | Sugar 32g Keep them chilled. Carbohydrates 45.4g | Protein 7.6g T I P  1 A chocolate brownie tin is perfect for this recipe. Anything straight sided and not too shallow. T I P  2 The truffles keep in the freezer for up to 3 months. You can use them straight from the freezer as the mixture never hardens. T I P  3 Try other fruit flavours too, such as chopped dried figs with Bonne Maman Fig Conserve, dried apricots with Apricot, dried blueberries with Wild Blueberry Conserve. N U T R I T I O N A L  I N F O Calories (per serving) 120 | Total fat 6.1g Saturates 4.7g | Salt 0.01g | Sugar 13.5g Carbohydrates 17g | Protein 1.1g 78 VEGANFOODANDLIVING.COM

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YOUR HOMEMADE CHRISTMAS CHEESEBOARD Finish off a festive feast in style with a selection of cheeses you can make at home 80 VEGANFOODANDLIVING.COM

FESTIVE CHEESEBOARD “This cheese ARTISAN STYLE CASHEW CHEDDAR uses a particular kind of probiotic – there This is a semi-firm artisan-style cheese with a tangy, quite are two choices, bought strong taste and is light years away from most commercial vegan (raw sauerkraut liquid) cheeses. It’s not difficult to make but you need to plan ahead – it takes 6-7 days, most of it soaking, culturing and developing its flavour – but or homemade the actual cheesemaking is very simple. Some of these ingredients (rejuvelac).” may be unfamiliar, but you’ll find most of them in a good health food shop or online. By Viva!'s Vegan Recipe Club (veganrecipeclub.org.uk) Makes about 400g (1⅔ cups) | Prep 30 mins plus soaking and fermenting | Cook none 225g (1½ cups) raw cashew 1   Cover the cashews with water and soak in the fridge pieces or whole cashews for 8 hours or overnight. filtered or bottled spring 2  D  rain and rinse, discarding the soaking water and water (chlorinated tap add them to the food processor. water can impede the fermentation process) 3   Remove the lid from the jar of coconut oil and 8 tbsp (½ cup) mild coconut oil place in the microwave for 30 seconds to a minute. 4 tbsp nutritional yeast flakes You want to soften the oil enough to spoon it out. 2 tbsp pale miso or 1 tbsp light Alternatively, place a metal spoon in the jar, then red-brown variety put that in a pan of hot water and let it sit until it has 1 tsp onion powder softened sufficiently. 1 tsp English mustard 4   Measure the oil into the food processor. Add the yeast flakes, miso, onion powder and salt to the ¼-½ tsp salt (start with the smaller amount) 4 tbsp (¼ cup) liquid from a jar of blender as well. Blend for several minutes, stopping the machine and scraping down the side after each raw (unpasteurised) sauerkraut or homemade rejuvelac blast. Do this until the mixture is creamy smooth. If it remains lumpy, remove half of the mixture and blend each half until smooth. 5   Once your mixture is smooth, add the sauerkraut liquid or rejuvelac. Blend quickly – don’t overblend, as overheating can destroy the culture. 6   Make sure the mixture is completely mixed in and creamy. Transfer it into a clean glass or ceramic bowl and cover with a cloth. Place it in somewhere reasonably warm, such as an airing cupboard, and let it culture. This stage will take 48-72 hours (2-3 days). Test after 48 hours. The mixture should develop an airy texture – this is a normal part of the fermentation process. If it’s not quite tangy or airy enough, leave for the remaining 24 hours. 7   Once it has cultured, line a mould with two layers of clingfilm – make sure it overlaps in such a way that it leaves no gaps. 8  S  tir the cheese mixture well, then place it into the mould and press down firmly with the back of a wooden spoon or spatula. Cover with the loose clingfilm and place in the fridge for 72 hours to firm and ripen. 9   To serve, use the clingfilm to lift out the cheese. Remove it from the clingfilm. Keep it stored in the fridge wrapped tightly in a sealable plastic bag or plastic box with lid. It will ripen in flavour and become more crumbly over time. If it develops any mould or is too damp, just scrape these parts off and wrap the cheese in kitchen paper before placing it back in the container. NUTRITIONAL INFO Calories (per 100g) 641 | Total fat 53.4g Saturates 27.6g | Salt 1.2g | Sugar 0.8g Carbohydrates 23.8g | Protein 20.1g 81 VEGANFOODANDLIVING.COM

FESTIVE CHEESEBOARD WALNUT AND MISO CHEESE NUT-FREE RICOTTA A very tangy and speedy nut cheese that has the flavour depth For anyone who can’t have nuts, of being fermented. It’s perfect for impressing dinner guests this super quick recipe is perfect! that are new to nut cheeses especially! By Viva!'s Vegan Recipe Club By Viva!'s Vegan Recipe Club (veganrecipeclub.org.uk) (veganrecipeclub.org.uk) Serves 2-4 | Prep 5 mins plus soaking and chilling | Cook none Serves 10-12 | Prep 5-10 mins Cook none 120g (1 cup) walnuts, soaked 1  B  lend all the ingredients together in a food processor. in water overnight 2  S  coop onto parchment paper, then roll into a sausage 35g (¼ cup) sunflower seeds 425g (2 cups) firm tofu, 2 tbsp olive oil shape. Sprinkle with smoked paprika. drained and patted dry 3  R  efrigerate to harden. 2 tbsp lemon juice 3 tbsp nutritional yeast flakes 4  C  ut into slices to serve and drizzle with walnut oil. 1 tbsp olive oil ¾ tsp salt 1 tbsp lemon juice NUTRITIONAL INFO a pinch of black pepper 1 garlic clove, crushed 1 tsp dark miso Calories (per serving) 406 | Total fat 36.6g 20g (⅓ cup) nutritional yeast Saturates 3.8g | Salt 0.37g | Sugar 1.3g sea salt Carbohydrates 11g | Protein 15.3g 1   Blend the sunflower seeds in a food processor or using the milling blade smoked paprika and walnut on your blender. oil to finish 2  A  dd the tofu and blend with the sunflower seeds until smooth. 4  I n a medium-size bowl, combine the tofu/sunflower seed mix with all other ingredients and stir thoroughly. “It makes a great sandwich filling or spread it on rice cakes, bagels and crackers. For a sweet recipe, leave out the garlic and black pepper.” NUTRITIONAL INFO Calories (per serving) 71 | Total fat 5.1g Saturates 0.8g | Salt 0.45g | Sugar 0.4g Carbohydrates 2.2g | Protein 5.4g 82 VEGANFOODANDLIVING.COM



Something sweet! Festive dessert RECIPES If you want to try something different to a traditional Christmas pudding, then take a look at these ideas... 84 VEGANFOODANDLIVING.COM

Rudolph reindeer cake By Bonne Maman (bonnemaman.co.uk) Serves 12 (1 large cake) Prep 30 mins plus soaking | Cook 1 hr FOR THE CAKE 400g (2⅔ cups) mixed dried fruit 300ml (1¼ cups) dry cider or apple juice 225g (1½ cups) stoned whole dates 1 tbsp mixed spice 2 tbsp Bonne Maman Apricot, Mirabelle Plum or Fig Conserve 1 large ripe banana finely grated zest of 1 orange and 1 lemon 120g (¾ cup) fine polenta 2 tsp baking powder (gluten-free if needed) 5 tbsp chilled aquafaba 2 tbsp brandy or dry sherry (optional) FOR THE ANTLERS 25g (1¾ tbsp) sunflower spread 25g (⅛ cup) demerara sugar 50g (⅛ cup) golden syrup or molasses ½ tsp mixed spice ½ tbsp bicarbonate of (baking) soda (or use gluten-free baking powder if wished) 1 tsp milled flaxseeds, soaked in 1 tbsp water for 5 minutes 125g (1 cup) plain (all-purpose) flour TO DECORATE 300g (1 cup) white fondant icing 50g (⅙ cup) red fondant icing 1 Put the dried fruit in a large mixing bowl “Make two large 15 Knead the dough in the mixing bowl until and pour in 100ml (scant ½ cup) of the cakes or six small it is smooth. cider or apple juice. Leave the fruit to ones and decorate soak overnight. them with fondant 16 Roll the dough out between two sheets icing snow and of baking parchment, to about 3mm 2 Preheat the oven to 180°C/Gas Mark 4. (⅛in) thickness. Line an 18cm (7in) round, 10cm (4in) red noses, and deep cake tin or six small 220g baked biscuit antlers.” 17 Lift the rolled dough, still on its bean tins with baking parchment. parchment and put it on a baking sheet. 9 Roll out the white fondant icing and, Chill for 1 hour. Cut out the outline of 3 Put the dates, spice, conserve and using the cake tins as a template, cut a two large or 12 small antlers. Lift off the remaining 200ml (scant 1 cup) cider or curving line about 3cm (1¼in) out from excess dough. apple juice into a saucepan and simmer the edge of the tin. gently for 5 minutes. Take off the heat and 18 Preheat the oven to 170°C/Gas Mark 3. leave to cool. 10 Brush the top of the cake/s with a little Bake the antlers until they are golden and extra Bonne Maman conserve and cover crisp, about 7-12 minutes depending on 4 In a blender or food processor, purée the top/s with the fondant icing. their size. the date mixture with the banana. Transfer to a mixing bowl and fold in the citrus 11 Roll 50g red fondant icing into one large 19 Cool on a wire rack and, when cold, zest, soaked dried fruit, polenta and or six small red 'noses' and press onto attach a long wooden skewer or cocktail baking powder. the middle of the cake/s. stick to the back of each antler with strong tape and push into the cake either 5 In a separate bowl, whisk the aquafaba 12 For the antlers, put the spread in a bowl. side of the nose. into soft peaks and fold into the fruit 13 In a small saucepan, stir together the mixture. Spoon into lined cake tins. T I P Bake the mixture in small baked bean sugar, syrup and spice and bring to the tins to make cute individual red-nosed 6 Bake for 25-30 minutes for individual boil. Add the bicarbonate of soda (it reindeer cakes to give away as gifts and, cakes or 45-50 minutes for a large one, will puff up) and pour the hot mixture of course, one to put out for Santa and covering with foil after 30 minutes. A over the spread. Stir until the sunflower Rudolph on Christmas Eve! skewer pushed into the centre of the cake spread has melted. should come out clean when it's cooked. 14 Beat in the flaxseed mix and slowly blend NUTRITIONAL INFO in the flour. It will look as though there is 7 Drizzle the brandy or sherry over the hot too much flour, but it will blend in. Calories (per serving) 263 | Total fat 0.5g cake, if using, then leave to cool in the tin. Saturates 0.1g | Salt 0.47g | Sugar 16.7g The cooked cakes will keep, wrapped in Carbohydrates 62.1g | Protein 3.3g clingfilm and foil, in an airtight tin for up to 3 days, or can be frozen undecorated. 8 To decorate, sandwich two large cakes (to make the version pictured) together with extra Bonne Maman conserve. 85 VEGANFOODANDLIVING.COM

Dessert R E C I P E S Rustic apple pie Banana bundt cake By Clare Scrine with date swirl and Serves 8-10 | Prep 20 mins plus chilling | Cook 30-40 mins brown sugar glaze 375g (2½ cups) plain (all-purpose) 2 tsp ground cinnamon flour, plus extra if needed and to dust ½ tsp ground ginger By Clare Scrine 2 tbsp caster (superfine) sugar, 2 tsp vanilla essence Serves 10-12 | Prep 20 mins | Cook 40-50 mins plus extra for sprinkling 6 large apples, peeled, cored 1 tsp salt and sliced into thin wedges 100g (about ½ cup) refrigerated (about 2mm (⅛in) thick) FOR THE BUNDT 450g (3 cups) self-raising flour coconut oil S WA P S 100g (½ cup) dates, pitted, chopped (or use gluten-free self-raising flour) ½ tsp bicarbonate of (baking) soda 170ml (⅔ cup) ice-cold water, instead of apples use pears, stone 250ml (1 cup) boiling water ½ tsp salt 3 bananas (about 250g), mashed plus extra if needed fruit, rhubarb or berries 185ml (¾ cup) vegetable oil edible dried flowers, to (or another neutral oil) decorate (optional) 2 tbsp milk of your choice 185ml (¾ cup) milk of your choice 1½ tbsp tahini FOR THE ICING ice cream or cream of your choice, 40g (2 tbsp) maple syrup 75g (⅓ cup) margarine or butter of to serve (optional) 125g (⅔ cup) brown sugar your choice ½ tsp ground cinnamon FOR THE FILLING 125g (⅔ cup) brown sugar 2 tbsp cornflour (cornstarch) 1 tsp vanilla essence 115g (½ cup) brown sugar 40g (⅓ cup) icing (confectioner's) 1 tbsp lemon juice sugar, plus extra if needed 1 Combine the flour, sugar and salt in a mixing bowl. Chop 1 Preheat the oven to 180°C/Gas Mark 4. Thoroughly grease a the cold coconut oil into small bundt tin. pieces, then add it to the flour mixture. Use a fork, scissors or 2 Combine the chopped dates, bicarbonate of soda and boiling a sharp knife to ‘cut’ through the water in a small saucepan and bring to a simmer over medium mixture repeatedly, slicing the oil heat. Cook for a few minutes, until the dates have softened and into tinier pieces and dispersing it formed a thick, chunky paste. Remove from the heat and set through the flour in the process. aside to cool a little. 2 After a minute or two you’ll have a breadcrumb-like consistency, 3 Place the banana, vegetable oil, milk, tahini, maple syrup, brown with most of the oil broken up. If you need to, use fingertips to sugar and cinnamon in a mixing bowl and whisk until combined. rub the oil through the flour, but work quickly so the heat from Add the flour and salt and use a your fingers doesn’t melt the oil. Pour in the ice-cold water, then spoon or a spatula to gently fold the use a fork or spoon to mix it through the flour mixture to form a flour through. Don’t worry about sticky, shaggy dough. Use your hands to bring the dough into a getting it completely even, just fold ball, adding a little extra flour or water if needed. Wrap the dough until most of the flour is incorporated. or place in a bowl covered with a plate and set aside in the fridge Pour in the date mixture and turn it to rest for at least 10 minutes (up to overnight) to firm up. through the batter gently, without mixing it in completely so that it cooks 3 Preheat the oven to 200°C/Gas Mark 6 and grease or line a pie through the cake in a separated swirl. tin or baking tray with baking paper. 4 Pour the mixture into the prepared 4 For the pie filling, combine the ingredients, except the apple, in a tin, then transfer to the oven and bake bowl. Add the apple and toss well to coat, then set aside. for 35-45 minutes, until a skewer inserted into the cake comes out 5 Remove the pastry from the fridge and divide it into two pieces, clean. Remove it from the oven and one slightly bigger than the other. On a lightly floured surface, allow to cool for 10 minutes, then roll each piece of dough into a rough circle, about 3-4mm (⅛in) firmly bang the tin on your kitchen thick and 20-25cm (8-10in) wide. Transfer the larger disc to the bench or floor a couple of times to prepared pie tin or baking tray – roll it carefully onto the rolling help release the cake from the tin. pin, then unroll it over the tin/tray is the easiest way to do this Place a wire rack on top and flip the without breakages; if the pastry tears as you roll it or move it, just cake to remove it from the tin. If it patch it back up. needs some help to come out, knock the bottom of the tin with a heavy spoon a few times. Leave the 6 Scoop the apple filling onto the pastry (leave cake to cool on the wire rack until it’s only slightly warm to touch. a 1cm (½in) border if using a baking tray). 5 Meanwhile, prepare the icing by melting the margarine or butter and brown sugar in a bowl in a microwave on high or in a small Drizzle any juices in the bowl over the top saucepan over low heat. Whisk to combine, then add the vanilla and icing sugar and whisk to form a glossy glaze, adding extra of the apple, then gently put the remaining icing sugar or a little warm water, if needed, to achieve a thick, spoonable consistency. Once the cake is mostly cooled, drizzle pastry disc on top. To seal the pie, either the glaze over the top, letting it slip down the sides, and decorate with edible dried flowers, if you like. scallop the edges by folding them over and onto themselves or use a fork to press down and create a crimped edge. Brush milk on the pastry and sprinkle with 2 tsp sugar. Use a sharp knife to cut a small hole in the pie DISCOVER middle, to let steam escape. MORE 7 Transfer the pie to the oven and bake for The recipes on page 30-40 minutes, until golden brown. Serve 86 are taken from The warm with ice cream or cream, if you like. Shared Kitchen by Clare Scrine, photography by Yaseera Moosa, NUTRITIONAL INFO NUTRITIONAL INFO published by Smith Calories (per serving) 471 | Total fat 21g Calories (per serving) 396 | Total fat 11.9g Street Books. (RRP £26.) Saturates 3.9g | Salt 0.56g | Sugar 34.1g Carbohydrates 67.2g | Protein 5.2g Saturates 9.7g | Salt 0.67g | Sugar 31g This book contains Carbohydrates 69.7g | Protein 5g non-vegan recipes. 86 VEGANFOODANDLIVING.COM

Christmas Mini fruity Kiwifruit trifle walnut winter traditional Christmas By Zespri™ SunGold™ (zespri.com) pudding pudding Serves 12 | Prep 45 mins | Cook none By What Luce Eats for California Walnuts By The Vegetarian Society (vegsoc.org) (californiawalnuts.co.uk) 550g vegan sponge cakes Makes 4 | Prep 15 mins 200ml (scant 1 cup) elderflower liqueur or Serves 6-8 | Prep 15 mins plus resting Cook 1 hr 45 mins elderflower cordial, diluted 1:3 Cook 8 mins 1kg carton (4 cups) vegan custard 25g (1¾ tbsp) vegan 175g (1¼ cups) mixed 400g (1⅔ cups) vegan cream cheese 150g (1 cup) dried mixed fruit margarine, to grease dried fruit 4 Zespri SunGold kiwifruit, peeled and sliced 3 tbsp brandy 4 Zespri Green kiwifruit, peeled and sliced 1 tsp mixed spice 25g (¼ cup) brown 50g (⅓ cup) glacé 600ml (2½ cups) vegan whipping cream 2 red apples, cored, cut into 1cm (½in) dice breadcrumbs cherries, chopped 30g (¼ cup) icing (confectioner's) 150g (1 cup) fresh or frozen cranberries sugar, sieved 200g (1⅓ cups) plums, stoned and cut into 25g (¼ cup) fine 1 eating apple, cored 50g (½ cup) flaked, toasted almonds 1cm (½in) dice oatmeal or rolled oats, and grated 125g (1 cup) California Walnuts, roughly pulsed briefly in a 12 fresh raspberries chopped – 25g finely chopped for garnish food processor 25g (1¼ tbsp) 100ml (scant ½ cup) orange juice black treacle 1 Cut the sponge cakes into cubes and 7 slices medium sliced white bread, crusts 70g (½ cup) plain (all- place a layer in the bottom of the trifle removed (190g) purpose) flour 4 tbsp unsweetened dish. Drizzle with elderflower liqueur oat milk or cordial. 1 Grease a 1.5 litre pudding bowl. 2 tsp ground cinnamon 2 tbsp brandy or 2 Mix the custard and cream cheese 2 Place all the ingredients except the 50g (scant ½ cup) orange juice together in a large bowl until bread in a large saucepan, cover and vegan vegetable suet completely smooth. simmer for 7-8 minutes until the fruit TO SERVE has softened and released their juices, 70g (⅓ cup) soft dark 3 Top the cake layer with a layer of sieve over a bowl. brown sugar vegan pouring cream custard mixture. or vegan custard 3 Dip five slices of the bread in the juices 4 Place a layer of cake cubes on top of and scatter with finely chopped walnuts 1 Lightly grease four 175ml pudding the custard mixture, leaving the sides and use to line the bowl, overlapping basins or ovenproof ramekins with vegan of the dish free. Carefully place slices slightly so there are no gaps. Spoon margarine and line the bottoms with of kiwi around the edges of the dish, in the fruit and press down. Dip the baking parchment. propping them up against the cake. remaining bread in the juice and top Drizzle the cake with more elderflower the fruit so it is completely covered. 2 Put the breadcrumbs and oatmeal in a liqueur or cordial. bowl. Sieve the flour and cinnamon on top. 4 Cover with clingfilm and set a small 5 Continue to layer the custard mixture, saucer on top along with a weight. 3 Add the remaining ingredients and stir cake and kiwis until the bowl is full. Place in the fridge for 3-4 hours, well until everything is fully combined. ideally overnight, before upturning on Divide between the pudding basins or 6 Whip the cream up to soft peaks a serving plate. ramekins and smooth down the tops. and add the icing sugar for the final moments of whipping. T I P Try using wholemeal bread instead 4 Cover the top of each pudding with of white bread. a circle of baking parchment, then 7 Pile the cream on top of the trifle and cover the basins tightly with foil. If you top with the flaked almonds and some have a steamer, place the puddings on fresh raspberries. the rack, cover and steam over gently boiling water for 1½-1¾ hours until firm T I P We used a 20cm (8in) trifle bowl to to the touch. make a trifle to feed a crowd. You could easily halve the ingredients and use a 5 To serve, discard the foil and parchment smaller bowl. and invert the puddings on to warm serving plates or bowls. Serve immediately with dairy-free pouring cream or vegan custard. NUTRITIONAL INFO NUTRITIONAL INFO NUTRITIONAL INFO Calories (per serving) 262 | Total fat 11g Calories (per serving) 502 | Total fat 14.2g Calories (per serving) 470 | Total fat 19.6g Saturates 1.3g | Salt 0.01g | Sugar 20g Saturates 1g | Salt 0.22g | Sugar 28.6g Saturates 5.1g | Salt 0.8g | Sugar 35.3g Carbohydrates 30g | Protein 5.7g Carbohydrates 87.4g | Protein 5.7g Carbohydrates 65.2g | Protein 10.1g 87 VEGANFOODANDLIVING.COM

Dessert R E C I P E S Strawberry daifuku By Maori Murota Makes 4 rice cakes (mochi) | Prep 35 mins Cook 12 mins FOR THE FILLING 4 strawberries 120g (½ cup) anko (red bean paste) FOR THE MOCHI PASTE 70g (½ cup) glutinous rice flour 75ml (⅓ cup) water 2 tsp white (granulated) sugar FOR WORKING THE DOUGH potato starch or cornflour FOR THE ANKO (RED BEAN PASTE) 250g (1¼ cups) dried red adzuki beans 240g (generous 1 cup) raw sugar a pinch of salt Steamed nut cake 1 First, make the anko. Wash the adzuki 5 Prepare the mochi dough. Mix the rice beans and put them in a saucepan with flour and water together well in a bowl By Maori Murota four times their volume of water. Put over that fits in a steamer basket. Add the Serves 4 | Prep 10 mins | Cook 25 mins medium heat and cook for 15 minutes sugar and mix. Heat water to prepare the once the water starts boiling. Drain using steamer, place the bowl in the steamer 120g (1 cup) plain 2 tbsp neutral a colander, then rinse under running basket and cook for 12 minutes on high (all-purpose) flour vegetable oil water. Wash the pan and put the beans heat. At the end of the steaming process, back into the pan with three times their remove the bowl from the steamer 1 tsp baking powder 4 tsp rice vinegar volume of water. Bring to the boil, reduce basket. Mix the paste with a silicone the heat to medium-low, skim off the foam spatula while it is hot. It is a little difficult 60g (scant ⅓ cup) 20g (2 tbsp) coarsely and leave to simmer for 30 minutes. at first, then the dough becomes elastic muscovado sugar chopped walnuts, During cooking, make sure that the beans after 1 minute. hazelnuts and white and remain covered with water, adding a 100ml (scant ½ cup) black sesame seeds little more if necessary. After 30 minutes, 6 To microwave the dough instead, put the soy milk check the cooking. Take an adzuki bean mixture in a glass bowl and cover it with between your fingers and crush it. If it clingfilm. Cook for 2 minutes at 600W. 1 Bring water to the boil for steaming. crushes very easily, it is cooked. If not, Mix the dough well using a silicone Prepare a 15cm (6in) diameter bamboo continue cooking. Drain in a colander, spatula. Cook again for 2 minutes and steamer basket lined with baking paper reserving the cooking water in a bowl. then mix well. or a round cake tin of the same diameter lined with baking paper and a steamer. 2 Let the water stand for a few minutes 7 Liberally sprinkle a clean surface with until it separates from the starch, then potato starch. Place the mochi dough on 2 Combine the flour, baking powder and carefully pour off the water and keep the the starch and coat well. Always make muscovado sugar. Add the soy milk and starch that has settled in the bottom of sure to have starch on your hands as mix, then add the oil and mix. Finally, the bowl. Put this starch back into the pan the dough sticks as soon as it touches stir in the vinegar. Pour the dough into with the cooked adzuki beans. a surface without starch. Cut the dough the steamer basket or into the cake tin. into four pieces. Flatten each piece to Sprinkle with the walnut, hazelnut and 3 Add the sugar to the pan and cook get four rounds, removing any excess sesame seed mixture. for 30 minutes over medium-low heat. starch from the palm of your hand. Place The surface must be bubbling at all an anko and strawberry ball in the middle 3 Steam for 20-25 minutes. Check the times. Mix regularly with a spatula, of each round of mochi paste. Fold the cake with a skewer. If it comes out clean, scraping the bottom of the pan. After dough over the ball and pinch to close the cake is cooked, otherwise continue about 30 minutes, the liquid will securely. Turn the daifuku upside down cooking in 2 minute increments and evaporate and you should be able to with the closed side underneath. Eat the check again. see the bottom of the pan when mixing. same day. The mixture will harden slightly as it DISCOVER cools. Stop cooking when you get TIP Anko will keep for 3-4 days in an MORE a thick consistency. Add the salt and airtight container in the refrigerator and for mix in. Allow to cool in the pan, then 1 month in the freezer (divide the anko into The recipes on page 88 pour into a dish and cover with small portions and cover in clingfilm). are taken from Japanese clingfilm touching the anko. Home Cooking by Maori NUTRITIONAL INFO Murota, photography by 4 Prepare the filling. Wash the Akiko Ida, published by strawberries, pat dry and hull. With Calories (per serving) 152 | Total fat 0.3g Murdoch Books. wet hands, form four balls of anko. Saturates 0.1g | Salt 0.02g | Sugar 13.1g (RRP £25.) This book Flatten them to form four small rounds, Carbohydrates 34.2g | Protein 3g contains non-vegan recipes. place a strawberry in the middle of each and close the rounds to enclose NUTRITIONAL INFO the strawberries. Calories (per serving) 276 | Total fat 10.5g Saturates 1.6g | Salt 0.04g | Sugar 15.3g Carbohydrates 39.8g | Protein 5.2g 88 VEGANFOODANDLIVING.COM

NEW Discover our delicious new vegan meals All under 350 calories Find them in the frozen aisle

Finding vegan and cruelty-free beauty products can be a minefield, so this month we’ve enlisted Viva!’s Lex Rigby to cut through Wihnayto'surthejargon... Lipstick?LEX RIGBY As Head of Investigations, Lex is responsible for coordinating, conducting and delivering key investigations to support Viva!'s campaigns, with the ultimate aim of growing veganism in the UK and increasing support for Viva! viva.org.uk 90 VEGANFOODANDLIVING.COM

hen it comes to choosing cruelty-free cosmetics it can skincare ingredients. It stimulates the skin W be a tad confusing. The industry has traditionally relied into producing more collagen to reduce on animal experiments to ensure products are safe to fine lines and wrinkles, but is also believed use and obscure animal derivatives often slip by even to improve acne-prone skin. In the food the most eagle-eyed vegan consumer. industry retinol will usually be derived from animals, however most cosmetic retinol comes from synthetic sources. Natural alternatives include pumpkin seed oil and In recent years, labelling has improved facial treatments – supposedly to make hair hemp oil, both high in vitamin A. exponentially, but just because a product says more manageable and improve skin texture. • Shellac (always animal-derived). Like it’s ‘cruelty-free’, it might not necessarily be Natural plant-based ingredients are just as vegan. So, what are the key ingredients to good, if not better, opt for coconut oil and carmine, shellac comes from bugs – lac bugs look out for and where do they come from? shea butter instead. specifically. These insects secrete resin that • Beeswax or honey (always animal- • Glycerine (sometimes animal-derived). is scraped from tree bark, processed and sold as dry flakes. Once dissolved in alcohol derived). One of the more obvious animal- After water and fragrance, glycerol, glycerine the resin produces a brush-on glaze or finish derived ingredients to look out for is or E422 is the next most frequently used and is commonly used in shiny sweets as beeswax, but it’s sometimes labelled as cera ingredient in cosmetics. It can be derived well as nail polish, hair spray, mascara and alba, which makes it much less obvious. It’s from animal fat and is used in moisturisers lipstick. Estimates of the number of lac bugs a wax formed by the abdominal glands of and lotions to pull water into the outer layer required to make one kilogram of shellac vary worker honeybees, which they use to build of your skin. Vegetable alternatives are made considerably between 50,000 and 300,000. honeycomb. As well as protecting their larva from soya, coconut oil or palm oil (which During the harvesting process, live bugs are and pupa the wax is used to store honey. some vegans avoid due to environmental inevitably caught with the resin and heated For cosmetic purposes, beeswax is used as damage caused by its production) and will over a fire – this causes the shellac to liquefy a thickener or stiffening agent to keep the oils help to hydrate skin, improve skin barrier so that the bark and bugs may be filtered out. and water-based liquids used in emulsions, function and protect against irritants. • Squalene (sometimes animal-derived). like lip balm, from separating. It’s also used as a lubricant and waterproofing agent so can • Hyaluronic acid (sometimes animal- Considered a powerful anti-ageing agent be found in moisturisers, creams and make- derived). Our bodies naturally produce and skin hydrator, squalene is traditionally up products like eyeliner and mascara too. hyaluronic acid. It’s the clear gooey fluid extracted from shark liver oil. It's another • Carmine or cochineal (always animal- found around our eyes and joints that ingredient found in human sebum and is cushions and lubricates tissues. As a major estimated to make up about 10-12 per cent derived). Frequently disguised as an E component in our skin, its main function is to of our skin’s natural oils. Non-shark versions number (E120, natural red 4 or C.I. 75470), repair; regenerating tissue to heal wounds. are harvested from plant sources like olives, carmine, carminic acid or cochineal is a The animal-derived versions are produced wheatgerm oil and rice bran. Like a lot of the bright red dye extracted from crushed from the combs of roosters, as it’s the closest ingredients listed it can be found in lip balm, dactylopius coccus beetles. These tiny insects type to that found in human bodies. Vegan deodorants and moisturisers and may or may are found in Central and South America, versions are produced through not be clearly labelled as plant-based. where they feed on red cactus berries. In microbial fermentation and • Stearic acid order to produce just 400 grams of red dye – found in skincare products used in lipstick, eyeshadow, blusher and nail like moisturisers. “The animal- (sometimes animal- polish – the powdered remains of around derived versions are derived). This saturated 70,000 cochineal bugs are boiled in an • Lanolin (almost long-chain fatty acid ammonia or sodium carbonate solution. always animal- produced from the is found in animal E120 is also widely used as a red food derived). Otherwise combs of roosters, and plant fats and known as ‘wool fat’, as it’s the closest type can also be listed as colouring, but alternatives made from foods lanolin is a waxy octadecanoic acid, like beetroot, radishes and strawberries are growing in popularity. Always be cautious of secretion derived from to that found in E570 or anti-caking any product containing red dye, whether it’s wool-bearing animals human bodies.” agent. The animal- for fancying up your face or food. like sheep. Its purpose is derived version is taken to condition and protect a from pig’s, cow’s and sheep’s stomachs, whereas • Casein (almost always animal-derived). sheep’s coat, helping them to Casein, caseinate and sodium caseinate are shed water and keep their wool dry. cocoa and shea butter offer plant- ways of saying 'milk protein', usually cow’s It’s similar to human sebum (made by our based alternatives. It acts as an emollient to milk. It accounts for about 80 per cent of the sebaceous glands), but lacks triglycerides (a help soften the skin and will keep products protein found in cow’s milk and has a variety type of fat found in blood). Typically, lanolin from separating. of uses as a food additive in dairy products is used in emollient creams or balms that Found in moisturisers, sunscreen, like yoghurt and cheese. Bodybuilders soothe and soften, such as facial moisturisers make-up, soap and baby lotion as well as often take casein powder supplements as and lip balms as well as shampoos and laundry products, its uses are wide-ranging. it’s believed to promote exercise recovery conditioners. It will often be labelled as Vegan alternatives are incredibly common and increase muscle size. These milk-based ‘cruelty-free’, but it is certainly not vegan. though, mostly extracted from coconut. If powders have also been linked to acne. • Retinol (sometimes animal-derived). there isn’t a clear vegan logo or label, always In toiletries, casein acts as a binding agent check with the manufacturer and if in doubt, and is used in hair conditioning products and Retinol (vitamin A1) is one of the best-known do without. FURTHER INFORMATION FOR A RANGE OF VEGAN-FRIENDLY PRODUCTS TO MEET ALL YO U R C O S M E T I C N E E D S ( A N D B U D G E T S ) V I S I T V I VA . O R G. U K / C R U E LT Y - F R E E - C O S M E T I C S . 91 VEGANFOODANDLIVING.COM

COST OF LIVING HOWTObemore energyefficient thiswinter INSULATION,INSULATION AND... INSULATION It’s a hot topic as we head into the colder • Start by insulating yourself – winter is a time for extra layers, months but luckily for us, Zoe Moulding and there’s nothing like a warm from Ecotricity has put together some top jumper to help you stay cosy. energy saving tips to help you cut your bills and stay warm this season. • Insulate your walls – it’s one of the most cost-effective ways to save energy around the home. • Check that your loft is properly insulated. As heat rises, this is a must-have in W inter has arrived, and with that comes your insulation toolbox. the dilemma of heating your home and trying to save energy at the same • Close your curtains just before it gets dark time. But thankfully, there are some “If you don’t to reduce heat loss things we can do that are surprisingly quick and have them already, through the glass. simple to do. Even better – lots are free! The heavier and thicker choose LED bulbs the better, particularly the next time you if you don’t have double glazing. FINE TUNE YOUR HEATING need to replace one. They use 70-80% • You can save a considerable amount by turning your heating down by just 1°C – and you probably won’t even notice the difference. less energy” • Make sure your boiler is serviced regularly, so it’s operating efficiently and reliably. You can check your boiler flow temperature too, as default settings are usually unnecessarily high. • It’s a good idea to make sure your heating is off when you’re not at home. Set your heating timer to turn off an hour before you leave in the morning – your home will stay warm until you leave, and you’ll save an hour a day of heating. • Similarly, set it to turn off an hour before bedtime – that’s another hour saved every day, seven days a ZOE MOULDING week for 30 weeks of the Zoe works as a Content Manager year, that means you could at Ecotricity, Britain’s greenest save 350 hours’ worth of energy company. Ecotricity is heating energy. proud of its mission to end fossil fuels • If you don’t already and fight climate change. All their electricity is certified green, have them, consider and they’re the only energy company installing modern heating to be certified vegan by The Vegan controls to help you Society and Viva!, the vegan charity. increase the efficiency of Ecotricity would love to keep you your heating. updated on their vital work – to find out more about what they’re up to, sign up for their newsletter by visiting ecotricity.co.uk/VFL-sign-up or give them a call on 0808 123 0123. 92 VEGANFOODANDLIVING.COM

IN THE KITCHEN ENERGY EFFICIENCY • If you cook with gas, small changes can save LET’S TALK ABOUT RADIATORS you money. Boil water in a kettle first and use a lid on pans to retain more heat. The gas can • Turn off radiators in rooms then be turned down to get the same effect. you don’t use. Alternatively, • Don’t open the oven too soon – you’ll let use thermostatic valves to set specific radiators to switch off out hot air and waste energy. If you can, take a at lower temperatures than your look through the oven door instead and see if main thermostat. For example, your food looks ready. bedrooms can be set to a much cooler temperature than the • Save money on energy and ingredients by living room. batch cooking – preparing a few meals at the • Bleed your radiators to make same time and freezing them means you’ll need to use the stove or the oven less, and sure you’re getting the full you’ll save yourself time too! amount of heat possible. If a radiator is colder at the top than LAUNDRY AND BATHROOM the bottom, there’s air trapped inside which needs bleeding. • Give the tumble dryer a winter break as • Fit a shelf above a radiator to much as you can, and air dry clothes. As long as it’s not raining, even the windier, cloudier direct warm air into the room. days can be good for drying laundry. Place foil behind radiators on exterior walls to reduce heat • It’s well known that showers are more loss to the outside. energy efficient than baths – and if you want • Keep your internal doors to take that further, aim for shorter showers, maybe even setting a timer to alert you after closed so your radiators are four minutes. heating individual rooms, rather than your entire home. LIGHTING AND ELECTRONICS moment, take a hard look at their • If you don’t have them already, choose LED energy efficiency ratings. There should bulbs the next time you need to replace one. They be a sticker on display grading them use 70-80 per cent less energy than a conventional between A (good) to G (bad) based bulb, and since lighting typically represents on how much energy they consume around a tenth of a domestic electricity bill, these during typical use, compared to other bulbs alone might shave 7-8% off your bill. appliances of a similar size. Aim for • Turning off lights when you are not in the room is A-graded appliances wherever you can. a no-brainer and will take that saving further. • All this may sound like hard work, • Make sure you don’t leave appliances like TVs but small changes in habits can and laptops on in standby mode all the time – this quickly become routine, and it can is a constant, invisible ‘energy sponge’ that you be rewarding to know you are taking don’t really need. tangible steps to save money and live in • If you do need to buy new appliances at the a greener way. 93 VEGANFOODANDLIVING.COM

A VEGAN'S GUIDE TO... North Devon So much more than a Below Lynmouth Harbour summer beach destination, is picturesque and The Bath North Devon has some Hotel here caters for vegans. hidden vegan gems. Local Richard Webber lets us “The dramatic in on the secret North Devon coastline offers myriad walking N orth Devon is famous for its dramatic coastline comprising opportunities, with high sea cliffs, rocky coves, long the South West Coast sandy beaches and picturesque towns. Step away from the coast, and you’re Path weaving its treated to wide open spaces, wooded combes way through and deep valleys sheltering tiny villages. The the region.” region boasts over 66 square miles of Areas of Outstanding Natural Beauty, including special places such as Combe Martin, Woolacombe, Saunton, Westward Ho!’s Pebble Ridge and the Hartland Peninsula. RICHARD Above Not far from Lynton is the WEBBER stunning Valley of Rocks walk. Richard Webber writes for various national papers and magazines, including The Daily Mail and Sunday Telegraph. A keen traveller, he’s also editor of the family-focused review site Travellowdown (travellowdown.com) and he can be found tweeting on @Travellowdown. WHERE TO EAT Aleafia Plant Bar Willows Tea Room Tarko Lounge Beachcomber The Cedars Tucked away off Barnstaple’s In the peaceful village of This Barnstaple café-cum- The stunning location Set in 3 acres of landscaped overlooking Woolacombe’s gardens, the hotel offers a high street, this 100% vegan Landkey, this tearoom has a bar has a vegan menu. The beach is a major selling menu with clearly marked point for this café, along vegan choices. Vegan café forms part of a wellness 100% vegan unfussy menu. atmosphere is relaxed and with the many tasty vegan options include Meatless options. I tried the vegan Farm burger (£11.49) and, centre. Fitness sessions, Breakfasts, burgers and jacket the décor eclectic, as in its breakfast with smashed our choice, the delicious avocado (£8), but was lentil cottage pie (£11.49). yoga, massage and holistic potatoes are among the sister establishment, Cosy tempted by the pancakes, Keep room for the Bakewell offering a sweet or savoury tart with raspberry coulis health care are available. options. We had a tasty Club. Breakfasts are served treat. The Esplanade, (£5.79). BickingtonRd, Woolacombe EX34 7DJ; Sticklepath, Barnstaple EX31 This attractive rustic style trademark KFM burger, made all day. For lunch, try the FB: @WoolacombeBeach 2HE; greenekinginns.co.uk café offers everything from with oyster mushrooms. For a Vegan BLT (£8.25) or the smoothies and juices to treat, try a Willow’s High Tea Mexican Superbowl Buddha bowls and nachos. (£15 for one/£27.50 for two). (£8.95). Unit 19, 20 Unit 1, 12 Gammon Walk, BlakesHillRd,Landkey, Greenlanes Shopping Barnstaple EX31 1DJ; BarnstapleEX320JH; Centre, Barnstaple EX31 aleafia.co/plant-bar-cafe willows-tearoom.co.uk 1UH; thelounges.co.uk 94 VEGANFOODANDLIVING.COM

TOP FIVE NORTH DEVON Things to do Below Woolacombe Beach is a long one, so it's usually possible to find some space. 1Walk through the Hartland the world. Further information: opportunities, with the South West Abbey And Gardens cliffrailwaylynton.co.uk Coast Path weaving its way through the region. My favourite routes Visit this award-winning 12th century 3Visit Marwood Hill Garden include a circular walk around Heddon’s abbey with its beautiful gardens and This charming private garden set Mouth and strolling along the coast woodland walks situated in a winding in a peaceful valley is just a few miles path from the hilltop village of valley leading to a wild Atlantic cove. from Barnstaple. Stretching over 20 Lynton to the spectacular Valley Now a family home, it’s just a mile from acres, Marwood Hill Garden offers of Rocks. Further information: Hartland Quay, so take the opportunity interest throughout the seasons. During marwoodhillgarden.co.uk to visit this stunning corner of the our visit, the candelabra primulas Hartland Peninsula, too. Further – whose rainbow colours seemed to 5Explore the beaches information: hartlandabbey.com be popping up everywhere – took All along the coastline are wonderful centre-stage. Further information: sandy beaches worth exploring, 2 Ride the Cliff Railway marwoodhillgarden.co.uk including Saunton Sands, sand dune- Head to the pretty village of backed Croyde Beach and three-mile- Lynmouth, which is nicknamed 4Stretch your legs long Putsborough Sands. England’s ‘Little Switzerland’, and The dramatic North Devon walk along the sea front before coastline offers myriad walking FOR MORE INFORMATION ABOUT THE jumping aboard the highest, steepest, AREA, GO TO VISITDEVON.CO.UK water-powered funicular railway in Roots Blue Groove The Bath Hotel Fireaway Pizza Watersmeet Tearoom Along with a smaller branch This laid-back café/bar in In the picturesque coastal This small, fast food-styled in Braunton, Roots is eat-in Croyde, has plenty of seats, village of Lynmouth is The pizza restaurant in the heart Combine a delightful or takeaway. The central inside and out. Its menu Bath Hotel. Try tasty tof-ish of Bideford offers takeaway riverside walk with a stop at theme is vegetarian with contains several vegan and chips (£17) or or dining-in options. The this secluded tearoom. A Middle Eastern, Mexican dishes, along with options Marrakesh spiced pearl menu lets you build a pizza former fishing lodge, the and Indian influences. that can be adapted. Try a barley with charred veg from base to toppings, with tearoom is at the confluence Many items are vegan or vegan breakfast (£9.95), (£9). For something sweet, vegan cheese and plenty of of two rivers and has served can be adapted. Try a wrap superfood salad (£15.95) try chocolate brownie or veg toppings available refreshments since 1900. (£4.95), burger (£12) or or vegan cheese burger vegan crumble with vegan (from £13.95). Our pizzas Alternative milks, vegan baked enchiladas (£14.50) with BBQ sauce and vegan ice cream (both £9). were great and the service scones and cakes are to dine-in. 49 Boutport St, cheese (£15.95). 2 Hobb’s friendly and efficient. 25-26 available. Watersmeet Rd, The Harbour, Lynmouth Barnstaple EX31 1SH; Hill, Croyde EX331LZ; Mill St, Bideford EX39 Lynmouth EX35 6NT; EX35 6EL; bathhotel 2JW; fireaway.co.uk FB: @RootsDevonLtd blue-groove.co.uk nationaltrust.org.uk lynmouth.co.uk 95 VEGANFOODANDLIVING.COM

next month WHAT TO ARE ZOOS EAT TO KEEP CONTRIBUTING TO YOUR THYROID CONSERVATION HEALTHY EFFORTS? COCONUT STEW WITH JAMAICAN GRAINS ON SALE 14 DEC START THE NEW YEAR OFF RIGHT! Healthy, nutritious recipes to enjoy cooking this Veganuary and beyond ! PHOTO BY MERCHANT GOURMET *CONTENTS SUBJECT TO CHANGE.

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BEHIND THE SCENES Muse Music & Love Café Lisa Fox from Vegan Business Tribe talks to Lou Blacklock about the realities of running your own vegan café L ou and Paul own Muse Music & Love café, a vinyl record shop and vegan café in the famous Yorkshire village of Hebden Bridge. So, are you a vegan café that Above Lou is the foodie fanatic sells records or a record shop providing the drive behind the café that sells vegan food? We are both! Paul has always been into Above Paul is the music enthusiast records and I’ve always been behind running the vinyl record shop. passionate about food, so when an existing record shop and café business happen. All the door money goes came up for sale it seemed like the straight to the artists, who are perfect thing for us. Whenever we visit sometimes just starting out. The a new town, Paul always finds out evening events help strengthen the where the record shops are and I hunt business and give us the opportunity down the vegan places. So we wanted to do something we love that people to create a place that food and vinyl can enjoy with us. We have a film lovers could enjoy together. night booked, an album launch and other pop-ups planned. We have a You have a lot of ’familiar' food very special place that we want to make good use of. on the menu, such as cheese A lot of people dream about Above Lou and Paul took on the How often do you find you have toasties and ‘tuna’ sandwiches. opening up a small cafe of their combined café conversations with non-vegan and record shop customers about veganism? This Was it important to create a own. What's been the biggest just before the happens on a fairly regular basis and first lockdown. it’s usually the customer that starts the menu that wouldn't scare challenge? Don’t talk to us about conversation. We emphasise how easy LISA FOX it is with there being so much choice non-vegans? We wanted to create a challenges! Two weeks after we got these days. A lot of conversations seem You can read more to be about cheese, so we give people menu that everyone could enjoy, and the keys to the business the first interviews with advice if they are thinking of giving it vegan businesses up. Every tiny step we help someone sometimes people are surprised lockdown was announced, so signing at veganbusiness make towards veganism is a positive tribe.com. Join step in the right direction. when they realise they’re in an the paperwork to opening our doors Vegan Business Tribe to get Lisa Fox says: “Running any kind all-vegan place. The most common ended up taking five long and support from our of venue is hard work, but Lou and vegan business Paul have shown that if you make it situation is when someone orders a unexpected months. It is hard work, experts and a wide your mission to find the joy in it, vegan business then the hard work can be more skinny latte but they’ve never tried it but we would definitely recommend community that than worth it.” can help your with oat milk. If this unsettles them, it. It’s all about looking for the business grow. we always say ‘try it and if positives. At the end of each you don’t like it, don’t day we always chat pay for it’. We’ve “We wanted to about what our best never had anyone create a menu that bits were, the good not pay for it! things that Below Check out everyone could happened and these irresistible enjoy, and sometimes the interesting waffles, just one people are surprised people we met. of the café’s great vegan offerings. when they realise You open in they’re in an the evenings as a licenced all-vegan place.” music venue for independent artists. Is it important to diversify as a café in a small village? There is a strong musical tradition in the valley and we wanted to provide space for small intimate gigs where magical things can LEARN MORE ABOUT MUSE MUSIC & LOVE CAFE AT THEIR FACEBOOK PAGE: FACEBOOK.COM/MUSEMUSICANDLOVECAFE 98 VEGANFOODANDLIVING.COM

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