Vegetarian Living

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14/08/2014 12:05:42
Welcome
The UKs best-selling, award-winning vegetarian magazine
LIVING
Vegetarian Living, PO Box 6337
Bournemouth BH1 9EH
Subscription enquiries
t. +44 (0)1202 586848 chris@selectps.com
MEET THE TEAM

Editor
Paul Morgan paul@vegmag.co.uk
Four years ago, the VL team set about creating a magazine

that was more than just a random collection of recipes, but a
celebration of the vegetarian lifestyle. After 50 issues as the
market-leading vegetarian magazine and two awards, its great
to know that you love the magazine just as much as we do.
To mark this milestone, Liz Martin has created two fabulous
menus for you to celebrate your own special get-togethers
(page 20); Lindsey Harrad chats with five athletes who credit a
plant-based diet with giving them a competitive edge, including
ironman triathlete and ultra-marathon runner Brendan Brazier
(page 27); and Jon Bennett visits Made in Hackney, an ecocommunity kitchen who are passionate about healthy,
affordable food thats good for people and the planet (page 56).
Bestselling author and celebrity chef Rachel Allen returns
this month with her deliciously tempting sweet treats (page 34);
food blogger ine Carlin reveals the epiphany behind her
conversion to a vegan lifestyle, along with recipes from her
debut cookbook (page 42); and VL makes light work of your
midweek meals, with our Monday-to-Friday guide to simple
suppers (page 51).
Also, pastry chef Gerhard Jenne shares recipes from his
iconic bakery Konditor & Cook, famed for its stylish, witty cakes
(page 64); enjoy Asian-inspired recipes from Itsu, Londons
Japanese restaurants offering fast food thats good for you
(page 38); and Sarah Beattie sprinkles some modern magic
over six traditional veggie dishes (page 72); plus much more.
From everyone on the team, we thank you for your continued
support heres to another 50 issues!
Paul Morgan, Editor
Managing Editor
Sarah Moran sarah@vegmag.co.uk
Nutrition Editor
Sue Baic
Contributing Editor
Sara Niven Smith
Food Editor
Liz Martin
Gardening Editor
Alice Whitehead
Vegan Editor
Alice Gunn
Production Editor
Suzanne Juby
Contributors
Sarah Beattie, Jon Bennett, Alex Bourke,
Rachel Demuth, Chava Eichner, Alex Gazzola,
Lindsey Harrad, Karen Hollocks, Sarah Scott
Design
Launchpad Studios Limited
Cover images
Sweet potato and tomato frittata Ryland Peters
& Small
Keep it vegan Ali Allen
Say cheese! Steve Painter
Rachel Allen Tara Fisher
Additional images courtesy of Shutterstock
PUBLISHING
Publisher
Tim Harris
Advertising Sales Manager
Wendy Kearns wendy@vegmag.co.uk
t. +44 (0)1392 466099
Online Marketing Executive
Adrian Lito adrian@selectps.com
Circulation Manager
Tim Harris
Production Manager
John Beare
IT Manager
Vince Jones
Subscriptions Manager
Chris Wigg chris@selectps.com
(See page 85 for subscription details)
Published by
Select Publisher Services
PO Box 6337
Bournemouth BH1 9EH
t. +44 (0)1202 586848
Printed by
Precision Colour Printing
Haldane, Haleseld 1
Telford, Shropshire TF7 4QQ
t. +44 (0)1952 585585
Vote for Vegetarian Living in the

VegfestUK 2014 awards
www.vegfest.co.uk/vote
GET IN TOUCH! Tell us whats on your mind and what you want to read about.
@VLmagazine
VegetarianLivingMagazine
Alternatively, email us at: letters@vegmag.co.uk Or visit: www.vegetarianliving.co.uk
003_VL50[editorial]NTPMSJPM.indd 1
Select Publisher Services Ltd 2014. All rights

reserved. No part of this magazine, or digital versions
of the magazine, may be used, reproduced, copied
or resold without written permission of the publisher.
All information and prices, as far as we are aware, are
correct at the time of going to press but are subject to
change. Select Publisher Services Ltd cannot accept
any responsibility for errors or inaccuracies in such
information. Unsolicited artwork, manuscripts or designs
are accepted on the understanding that Select Publisher
Services Ltd incur no liability for their storage or return.
03
14/08/2014 18:05
In this issue
WIN!
TURN TO
PAGE 59 FOR
COMPETITIONS
AND READER
OFFERS
27
83
52
23
10
FOOD MATTERS
ON THE COVER
18 In season
51
27
Recipes to make the most of fresh produce
72 Classics rewritten
20 A sense of occasion
Sarah Beattie transforms six traditional

old favourites into modern vegetarian dishes
To celebrate reaching our 50th issue,

Liz Martin has created two fabulous menus
34 Simply sweet
38
56
64
60
34
COVER RECIPE
Sweet potato and tomato frittata, page 51

Photograph Ryland Peters & Small
Cover image from The Really Hungry Vegetarian
Student Cookbook (Ryland Peters & Small)
FEATURES
Homemade bakes from TV chef Rachel Allen
27 Powered by plants
38 Tokyo takeaway
The secret of success five athletes on the

competitive edge of a plant-based diet
Enjoy food that tastes as good as it looks, with

recipes from a Japanese kitchen
42 The unexpected vegan
51 Working week
Lindsey Harrad chats to food blogger and

author ine Carlin, about her ethical epiphany
A selection of great ideas for weekday dinners
42
34
60 Toastie with the mostie

Food writer Laura Washburn gives your
cheese sandwich a gourmet makeover
64 Cakes from the Konditorei

Designer cakes from Konditor & Cook
56 Cooking for a better life

Jon Bennett visits Made in Hackney, a
pioneering eco-community kitchen in London
68 Best in show
A look ahead at this years VegfestUK London
food festival, plus five things to do on the day
04 |
004-5_VL50[Contents]NTPMSJPM.indd 1
15/08/2014 08:53
Contents
Subscribe today! Get the UKs best-selling veggie magazine here see page 26
Appearing
this month
Rachel Allen
Tara Fisher
Get over the guilt and make more

of those me moments, pick up a
treat and enjoy
56
61
TV chef, best-selling
author and journalist,
Rachel left home at 18
to study at the worldfamous Ballymaloe
Cookery School and
still teaches there today.
Her popular TV series have been
broadcast internationally.
n Enjoy easy home-baking with Rachels
simple sweet treats, on page 34.
Gerhard Jenne
36
Regulars
09 Share your thoughts
Readers comments, tips and questions
10 New shoots
The latest products, plus forthcoming events
15 Home cooking with Chava

Nourishing back-to-school dinners
17 What shall I cook?

Celebrate your own garden harvest
48 In the kitchen with

Rachel Demuth
88 The green man

Great bike rides, and bamboo clothing
The founder of Konditor

& Cook, Gerhard trained
as a pastry chef in
Germany before moving
to London. He has made
a name for himself as a
celebrity cake maker
and his bespoke bakery shop is known
for its stylish and witty creations.
n Learn how to recreate some of
Gerhards legendary cakes, on page 64.
90 Places to go
Travel guide for VegfestUK London visitors
92 Essential facts and figures
ine Carlin
95 Book club
I love vintage, have been thrifting for

as long as Ive had pocket money and
have a passion for sustainable living
Buy cookery books at unbeatable prices
98 The view from my table

Sarah Scott on the trials of entertaining
Cooking with tomatoes and aubergines
Greener living
50 Healthy living
78 Doing our bit
Advice on nutrition and wellbeing
Skincare awards, plus green parenting
86 Back issues
82 From plot to plate
Complete your collection! Order here
How to extend your growing season
Jason Robbins
03 Welcome
45
Charlie Bibby/The
Financial Times 2014
Though I am only a baker, I can

make a difference by giving
people pleasure
ine is a former actress,

popular food and
lifestyle blogger, and
has written for Hunger
magazine and The
Financial Times. ines
blog, Pea Soup Eats,
offers her daily musings, vegan recipes
and (mostly vintage) fashion posts.
n Try delicious recipes from ines debut
cookbook, on page 42.
www.vegetarianliving.co.uk
004-5_VL50[Contents]NTPMSJPM.indd 2
05
15/08/2014 08:48
Recipeindex
Find the perfect dish with our handy guide to the food in this issue.
MEET THE
FOOD TEAM
18
25
35
Your menu
Liz Martin
FOOD EDITOR
A passionate food
stylist and writer,
Liz has been cooking, creating, writing
about and styling food for over 25
years. She has been on the team since
day one of Vegetarian Living and is
the only one of us lucky enough to
work from her gorgeous kitchen with
the fridge within reach!
ADAPTABLE FOR VEGANS

SUITABLE FOR VEGANS
SUITABLE FOR FREEZING
READY IN MINUTES
Many of the recipes have suggestions on
how to adapt them for vegans, written by
our vegan editor Alice Gunn.
Sue Baic
Starters & light bites

20
19
40
39
38
75
23
Baked beetroot with goats cheese

Cauliflower, potato and lentil soup
Crisp salad with sesame dressing
Itsus special salad
Simple miso soup
Souffl omelette
Spice-crusted okra and baby carrots
with noodle nests
98 Thai spinach soup
Main courses
76 Bajan macaroni cheese
46 Baked aubergine with
lemon-infused couscous
52 Bean, cheese and tomato quiches
49 Chakchouka
21 Courgette roulade with Mediterranean filling
55 Greek summer vegetable stew
74 Greek-style veggie burger with kritipi
73 Lemon and tarragon nut cutlet
15 Lentil bolognaise
75 Lentil roast
25 Mushroom and Stilton wellingtons
73 No-bake creamy vegetable bake
19 Oven-baked squash with quinoa
18 Roasted vegetable bake
54 Savoury bread and butter pudding
53 Spicy goan aubergine curry
47 Sweet potato and spinach sushi
51 Sweet potato and tomato frittata
62 Toasted sandwich with avocado, refried bean
and Monterey Jack
MSc RD RNutr
NUTRITION EDITOR
74
61
Toasted sandwich with balsamic mushrooms

and Fontina
61 Toasted sandwich with roasted butternut
squash, ricotta, Parmesan and sage butter
44 Vegetable rsti with a smoky
roasted salsa
45 Weeknight noodle stir-fry
A registered
dietitian and nutritionist, Sue is also a
member of both the British Dietetic
Association and the Nutrition Society.
She has 25 years clinical experience
in the NHS, including posts with GPs,
a specialist heart clinic, and in higher
education and research.
Sweets & treats

15
14
35
22
25
64
36
67
35
66
Banana walnut muffins

Cheeky chocolate mousse
Drops au chocolat
Mini fruity croquembouche
Poached pears with blackberry
and vodka sorbet
Raspberry fudge tart
Salted caramel cupcakes
Stem ginger cake
Strawberry and rhubarb cobbler
Toffee apple crumble
Dips, sauces, sides and more

40 Sesame sauce
39 Spicy sauce
12 White bean hummus with garlic and
toasted sesame seeds
Alice Gunn
VEGAN EDITOR
Alice has been

a vegetarian
and vegan for over 10 years. A selfconfessed substitute-aholic, she has
a love of cruelty-free cooking and a
firm belief that no living being is ours
to kill and consume. She has spread
her passion for all things ethical
through journalism, charity work, PR
and marketing.
06 |
006_VL50[Menu]NTPMSJPM.indd 1
15/08/2014 08:43
VL50_007.indd 7
14/08/2014 11:27:00
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10/07/2014 14:56:14
Share your thoughts

We want your letters, questions and stories. Contact us via email at
letters@vegmag.co.uk, by post at Letters, Vegetarian Living, PO Box 6337,
Bournemouth BH1 9EH, or via Contact us at www.vegetarianliving.co.uk.
Finding out what vegan/vegetarian

actually means would be a good
start. No, I dont eat fish or chicken!
Catherine Thompson Hansford
Pet coconut
I bought a fresh coconut
to use in a Vegetarian
Living recipe but my sixyear-old son Benjamin
thought that it had such
a sweet face he decided
to keep it as a pet!
Realise that not all vegetarians

can eat Quorn. Also, as Catherine
stated above, they do not eat fish or
chicken either.
Nan Fry
Mrs Lucy Travell, Gloucester
Im getting married in a few months and my

bridesmaids have been busy organising my
pre-wedding beauty treatments. Im grateful
for their care, but I was a bit concerned to
find out the manicure and pedicure will use
one of these shellac nail varnishes everyone
talks about. Surely there is another way?
Ceri Jones, Cardiff
Vegan editor Alice
Gunn replies:
Congratulations
and good luck for
the big day! There is
indeed another way,
and many varnishes
do not contain this
ingredient. Shellac is a
resin material secreted
by the lac bug, and then scraped from tree
bark to be heated. It is estimated that it can
take hundreds of thousands of the insects to
produce 1kg of shellac. If you are not able to
The letter of the month will receive a fantastic

ProCook gourmet steel wok and lid worth
78! Made from 18/10 stainless steel, the wok
benets from a self-basting glass lid, silicone
stay-cool handles, integral hanging loops and
a brilliant 5-star ProCook Ultra double-layer
non-stick coating, so food wont stick or burn.
Its also dishwasher safe.
www.procook.co.uk
What can your local school

do to further improve
the options available to
vegetarian/vegan children?
VIA FACEBOOK
LETTER OF THE MONTH
Beauty precautions
Letters
switch beautician, ask if they would be happy

to use a different nail varnish, which you
could take in yourself if need be. A base coat,
two colour coats and an excellent topcoat
will ensure safety from premature chipping.
Replacing minerals
Ive just made the switch to a vegetarian
diet your magazine, with its scrumptious
recipes and inspiring features was part of
my decision and although I cut out red
meat entirely last year, I still ate chicken quite
regularly. I was wondering if there were any
proteins, minerals or other nutrients I might
now be short on and what youd recommend
I eat in order to make up for any shortfall?
James Zimmerman
Nutrition editor Sue Baic replies: Meat and
fish are major sources of easily absorbed iron
and zinc in the UK, so its good to ensure you
are replacing these when you cut them out.
Beans and pulses are a great source, as are
nuts, seeds and fortified breakfast cereals.
These foods also provide protein, and if you
combine sources such as beans/pulses with
nuts/seeds and or cereal grains you tend to
get a good mix of essential amino acids.
As long as you are eating dairy you should
be fine with calcium, if not, look out for
fortified nut or soya dairy alternatives as a
good source, or take a daily supplement.
Its also worth making sure you have some
sunlight exposure or take a food fortified
or rich in vitamin D, as this is needed to
absorb calcium.
The following online resources should
help you further: www.bda.uk.com/
foodfacts/vegetarianfoodfacts and
www.vegsoc.org/health.
I think in the very first instance a

survey should be sent out to all
parents. Im sure it would be the
vegetarian and vegan parents
who would take the time to fill it
in and return the survey. Then the
school should act on the results.
At the very least they should
ensure that there is a choice of two
balanced vegetarian/vegan meals
available every day. They will find
that children who are meat-eaters
naturally go for non-meaty foods,
so they would not be catering for
the minority they think they will be
catering for.
Sue Hall
VIA TWITTER
@nitag99 As a vegetarian
headteacher, I always make sure that
there are true vegetarian options on
the menu at school.
@morgancrawf Should have one or
two meat-free days in general, for
health, environment, etc.
@bestvegancookin My daughters
school offers French fries as vegan
as it gets! We still live in a very
brainwashed society, unfortunately.
SUBSCRIBE
TODAY!
Subscribe to the UKs
best-selling vegetarian
magazine, on page 26.
009_VL50[Letters]NTPMSJPM.indd 1
09
14/08/2014 14:53
newshoots
ALL THE LATEST VEGETARIAN AND VEGAN LIFESTYLE NEWS

AND PRODUCTS, PLUS EVENTS AND READER OFFERS
VEG
LIVING
LOVES
MR ORGANIC
KETCHUPS
The Mr Organic range of ketchups

are super-tomatoey and contain
around 30 per cent less sugar than
some other ketchup brands.
Choose from Original, Smoky, and
Chilli flavours we found it hard to
pick a favourite as theyre all good!
Find them at Planet Organic priced
from 2.49 for Original to 3.29 for
the Smoky variety.
Making a meal of it
If you usually send your child off for the new
term with a packed lunch due to a lack of
suitable school meal options, this could be set
to change.
Under a new set of standards for school
meals launched by former education secretary
Michael Gove, there will be an increased
variety of vegetarian dishes on offer at
school mealtimes.
Before the standards were finalised this
summer, the government invited feedback,
which the Vegetarian Society provided
and encouraged parents and members to
do likewise. In total, 26 per cent of those
who responded to the consultation were
vegetarian, which the Vegetarian Society say
helped strengthen the standards for those
who want to enjoy healthy vegetarian meals.
Many of our concerns appear to have been
taken on board and included in the guidance
and top tips, explains Lance Bell, head of
campaigns and engagement at the Vegetarian
Society. The heavy reliance on eggs and
cheese is gone. The revised plan advises that
vegetarian meals should be as varied as the

rest of the menu, by using pulses twice a week,
soya, tofu or Quorn once or twice a week, and
eggs and cheese only once or twice a week.
The plan suggests schools encourage all
children to have a meat-free day each week, a
step which we welcome.
The consultation revealed 55 per cent of
respondents believe more support needs to be
offered to schools, while 10 per cent felt further
training and guidance is needed in relation to
providing for vegetarians and vegans.
Vegetarian Livings nutrition editor Sue Baic,
adds: I would be delighted to see a wider use
of vegetable proteins in school meals. There
is such an excellent range to choose from and
introducing them to children from an early age
is a great way to address health, sustainability
and animal welfare issues all at once.
The new standards are part of the
School Food Plan that was commissioned
to look into all aspects of food in schools.
For more background information, visit
www.schoolfoodplan.com/plan.
A CUP
ABOVE
Black Sheep Coffee, a new company

founded by four friends who met at
university, has launched the UKs first
fine coffee made with robusta beans.
Robusta tends to be associated more
with instant coffees, but having tried
it we can vouch for the fact this tastes
anything but.
Robusta Revival is available ground
or as beans, from Whole Foods
Market or online at www.leavetheherd
behind.com for 5.40.
10 |
010-14_VL50[NewShoots]NTPMSJPM.indd 10
14/08/2014 14:57
Sweet & saintly

If you have a sweet craving this month,
there are three new products to sate it
without feeling too guilty
l Nakds new vegan-friendly Bakewell Tart bar has an
authentic taste of the real dessert, but provides a portion
of fruit in one serving. Find it at Tesco, priced 75p a bar.
l Kallos new Chocolate Rice Cake Thins come in dark
chocolate with orange pieces or Belgian milk chocolate
with caramel pieces. They are wheat- and gluten-free and
contain under 70 calories. Available at Sainsburys and
Waitrose stores at 1.99 for a pack of six.
l Sweet Virtues luxury truffles have a raw centre made of
a blend of maca, lacuma, carob, ginseng, agave, sunflower
seeds and ground almonds mixed with dark chocolate
cocoa solids. Each vegan-friendly truffle is handmade
by chocolatier Paul Wayne Gregory and there are three
varieties available Maqui, Lime & Chia Seeds, and
Baobab & Vanilla. The Sweet Virtues range can be found
at Ocado, with a 115g box (containing around 10 truffles)
costing 13.95.
Dates for
the diary
festivals, special events
and workshops
Truffle
hunt
To tempt you, we
have four boxes
of Sweet Virtues Lime & Chia Seeds
truffles to give away. Turn to page 59
for more details.
Bee British
Haughton Honey is a
new, raw unfiltered and
unpasteurised honey
brought to you straight
from English beehives.
The company is the
idea of Cheshire-based
bee farmer Crispin
Reeves, who works
together with other bee
farmers across five counties in England. All used
to sell their honey in barrels to large packers
which was then used to form part of blended,
main-brand products, but Crispin felt there was
space for a colourful, new English honey brand
in the market.
Haughton Honey is priced at 4.95 a jar and
can be found at selected food independents or
online at www.haughtonhoney.com, where you
can also join their subscription
service, the Honey Club.
Honey for
your money
One reader can win a years subscription to the
Honey Club (worth 95) youll receive four
jars of honey every three months. See page 59
for details of how to enter.
2028 September
Bee-friendly planting week

of action
Get involved in Friends of the Earths
campaign to encourage everyone to
get out and plant some bee-friendly
plants and flowers. You can download
more information and find a group to
organise a planting day.
www.foe.co.uk/beeworlds
2628 September
Eat the World
Street Food Festival
Baking brothers
Six brothers are behind the bakery
company Genesis Crafty, which now has
products stocked in Waitrose and Ocado.
The McErlain brothers parents set the
family business up with one bread cart in
1968, but the brothers have moved with
the times although every pancake is still
flipped by hand and the scones are rolled
out and cut the same way.
Based in Northern Ireland, the bakerys
products include
blueberry pancakes,
chocolate chip
pancakes (both
1.49 for four), and
sultana and cheese
scones (1.89 and
1.79 respectively,
for packs of four).
A festival dedicated to showcasing

the very best and most creative street
food traders and celebrating the
amazing multiculturalism of Londons
street food scene. Located within
the heart of South Banks dynamic
cultural hub, the festival will also
feature craft beer, wine and cocktail
bars, along with the best street food
from all corners of the globe.
www.realfoodfestival.co.uk
29 September
5 October
Craft Bakers Week
This event aims to encourage support

for local bakeries across the UK, to
highlight the quality and variety of
produce made. Hundreds of bakers
will be holding events, demonstrations
and running special promotions,
while raising money for Make-A-Wish
Foundation UK.
www.craftbakersweek.co.uk/events
Disclaimer: Unless otherwise stated as being
vegetarian/vegan, there may be some nonvegetarian food/activities.
11
14/08/2014 15:08
newshoots
DIP IN
For a lunchbox filler, after-school snack

or even an adult dinner party, homemade
hummus is always a winner. This one is
courtesy of Chantenay Carrots for more
recipe ideas go to www.chantenay.co.uk.
White bean hummus

with garlic and toasted
sesame seeds
Serves 4 | Prep 10 mins
200g can cannellini beans
2 large cloves garlic, crushed
2 tbsp tahini
juice of lemon
tsp ground cumin
sea salt and black pepper
150ml olive oil
chopped parsley, toasted pine nuts or
sesame seeds, to serve (optional)
1 Drain the cannellini beans and place in

a food processor with all the remaining
ingredients, except the oil. Blend to a
smooth paste, adding a little oil at a time
to make a smooth consistency. Taste and
season, adding a little more salt and lemon
juice, if required. This is best prepared
overnight and chilled.
2 To serve, sprinkle with a little chopped
parsley and toasted pine nuts or sesame
seeds, if desired, then drizzle a little more
olive oil over the top. Enjoy with sliced
or whole Chantenay carrots and other
vegetables, or with flatbreads or warm
pitta bread.
PER SERVING 452 cals, fat 44.5g, sat fat
6.5g, carbs 5g, sugars 0.5g, protein 6g, salt
1.4g, fibre 4.5g
Savour the flavour
South of the border

Las Iguanas Latin American restaurant
group has just received accreditation
from the Vegetarian Society, making
them the first national casual dining
operator to be recognised this way.
All 36 of their UK restaurants use
veggie griddles, separate fryers and
vegetable stock, and none of their
desserts contain gelatin. Choose from
tasty starters, such as Brie and mango
empanadas or nachos, starting at
4.80, or mains such as Brazilian
moqueca, and beet and black bean
burgers (pictured), from 7.50. Find a
restaurant at www.iguanas.co.uk.
DISCOVER NEW TASTES

Win a 50 voucher towards a meal at
your nearest Las Iguanas
restaurant. See page 59
for further details.
Spice Drops from Holy Lama Naturals

are a recent launch that have had a great
response from celebrity chefs, including
Antony Worrall Thompson.
The certified vegan natural extract
range adds concentrated flavour to
food with each drop and they can
even be sprayed on with an atomiser.
Add to drinks like milkshakes, coffee
and cocktails, use in baking or to flavour
anything from yogurt and butter to
chocolate, curries and pasta.
The range includes everything from
peppermint and vanilla to tikka masala
and garlic. Each 5ml bottle costs 3.49,
except saffron, 7.99, and vanilla, 5.49.
They are now available from Ocado, as
well as via their own online shop at
www.holylamaspicedrops.com.
SPICE OF LIFE
Holy Lama Naturals has given us five sets
of Spice Drops Bakers Kits to give away,
worth nearly 20. Turn to page 59 for
details of how to enter.
TEA-RIFFIC
Lifelong vegetarian Rosie Marteau and
her partner Charles Grummitt are the
founders of Teatonics, a new botanical
tea company. The couple met while
studying at Cambridge and set up the
company after travelling in South America.
What prompted your trip?

After several years in London I was a
fundraiser and Charles was working as
a scientist we wanted to experience
something completely different.
South America appealed, as I speak
Spanish and we were interested in the
landscapes, flora and fauna.
What was it like being vegetarian there?

Veggie food was hard to come by in
remote areas and ordering a soup or
stew was risky, but there was a wealth of
native vegetables and grains to discover.
What inspired Teatonics?

In Uruguay we came across the drink
yerba mat, which was a revelation. The
average Uruguayan drinks five times
more mat in a year than we do tea
here in the UK, usually packed into a
hollowed-out gourd and drunk through
a special straw. In Paraguay they enjoy
mat ice cold as a drink called terer. The
sense of ceremony given to mat was
something we were inspired to recreate
after returning to the UK.
Teatonics tea comes in two yerba mat
blends a morning and an evening one.
The tea is posted in letterbox-friendly
packages and costs 14 for a two-week
supply of both blends, with discounted
tea subscriptions also available. Visit
www.teatonics.co.uk to order.
SPECIAL
BLEND
Ten winners will each receive a box
of Teatonics tea. Readers can also buy
Teatonics tea for the special price of
9.50. See page 59 for further details.
12 |
14/08/2014 14:58
220mm
VL50_041.indd 41
15/08/2014 15:08:29
newshoots
Karin Ridgers,
passionate vegan
presenter and founder
of VeggieVision TV,
reveals what shes
loving this month
TROPICAL
TWIST
My new
favourite thing
Alpro Coconut Original is a new veganfriendly drink free from all artificial flavours,
colours and preservatives, priced at around
1.69 for 1 litre. Enjoy it just as it comes, or
use in recipes like the one below.
Cheeky chocolate mousse

180ml Alpro Coconut Original drink
2 tbsp cocoa powder
1 tbsp honey
2 ripe avocados, stoned and peeled
zest of 1 orange
2 squares dark chocolate, grated
Add the Alpro Coconut Original, cocoa
powder, honey, avocado and orange zest
into a blender. Blitz until smooth. Spoon the

mousse into 2 bowls or glasses and grate
the dark chocolate over each. Serve with
freshly sliced strawberries.
PER SERVING 385 cals, fat 28.5g, sat fat 9g,
carbs 22.5g, sugars 18.5g, protein 8g, salt
0.5g, fibre 7g
Use a tablespoon of agave nectar or other

syrup in place of the honey. Its always best to
play it safe with cocoa powder and dark chocolate
by checking packaging for dairy ingredients.
New in store
OUR ROUND-UP OF THE LATEST FOOD
AND DRINK PRODUCTS TO LOOK OUT FOR
Natures Path Hot & Steamy are singleserving sachets of porridge in three
different flavours, costing 2.99 for a variety
pack of eight.
Teatulias new organic teas include
Lemongrass, Tulsi, Earl of Bengal, Green
Tea, and Black Tea. A pack of 20 individual
sachets is 3.40 from Holland & Barrett and
selected independent health stores.
Lentil Waves are a new savoury snack from
Burts Chips which contain 99 calories a bag
and 40 per cent less fat than their current
sea salt potato chips. Find them in Waitrose

at 1.99 for a multipack of six.
Simply Nut and Oat Granolas are new
from Dorset Cereals and available at Tesco,
Waitrose and Sainsburys at 2.99 for a
550g pack.
The Collectives new Yoghurt Drinks come
in four flavours and are now on sale at Tesco,
priced at 1.79 for a 250ml bottle.
Heinz has just launched a versatile range
of vegan-friendly tinned beans into all
supermarkets, which include Fajita, Tuscan,
and Veg Chilli Beanz. Half a tin counts as two
portions of veg and they cost 1.29 a tin.
For ages now

Ive found
the gym a bit
boring, so when
I came across
MaXimus Life
I was delighted.
Finally the fun
has returned to
exercise for me
its impossible to bounce without a smile
on your face!
The MaXimus Pro Folding Rebounder
(179.99) comes with a DVD of rebound
workouts, from beginner to advanced
levels, so you can work at your own pace.
They know their stu too, as they have
the only UK REPS-certied instructor
training course, with courses for studio
instructors, personal trainers and a school
programme for kids.
www.maximuslife.co.uk
For cookery, celebrities and news, visit
www.veggievision.tv.
COLOURFUL
COFFEE
La Cafetire has added three limited
edition colours to their Classic Espresso
Collection. The Retro Blue, Pistachio and
Warm Grey stovetop pots are cast in
durable aluminium and will help add a pop
of colour to your kitchen.
Prices start from 19.95. For more info,
visit www.lacafetiere.com.
CAF CLASSIC
Three winners will
each receive a Retro
Blue Limited Edition
Espresso Maker. Turn
to page 59 to find out how to enter.
14 |
14/08/2014 14:59
Home cooking
with Chava
Food writer and photographer Chava Eichner

with the perfect back-to-school dinner.
THREE
OF A KIND
We found Filippo Berios three new
Gran Cru oils to be a cut above
your average virgin olive oil.
Each hails from a different
region of Italy and promises a
different flavour experience,
with Toscano being fruity and
sweet (recommended for soups,
vegetables and pasta), Monti Iblei
having an intense aroma likened
to tomato leaves, and the tangy,
aromatic Dauno enhancing strong
flavours, such as bitter herbs,
artichokes and turnips.
The oils are now available at
Tesco, Ocado and on Filippo
Berios online store at www.filippo
berio.co.uk/shop, priced at 10 per
500ml bottle.
INDIAN
INFLUENCE
Cauldron Indian Koftas are a new
meat-free savoury bite containing
spinach, lentil and carrot
combined with Indian spices. They
can be eaten straight out of the
pack or heated up in minutes and
served with rice.
Find them at Waitrose and
Booths stores, priced at 2.49 for
a 200g pack.
Summer holidays love them or hate them? Its

six weeks of fun-filled frolics, leisurely lunches
and all-day pyjama lounging, isnt it? In reality,
by the end of August many of us are secretly
looking forward to returning to the order of
the daily school routine. A month and a half
of full-time entertaining or dealing with the
organisational nightmare of holiday childcare
can take its toll, even on the most loving and
committed parents.
So the alarm goes off and its back to school:
uniforms, reading books and recorder practice
And yet the first few weeks of term can really
take it out of our kids. The sweet boys I drop
off in the morning often get returned as cranky,
overtired little monkeys by pick-up time.
During these weeks of physical and mental
growth, an emphasis on food thats nutritious
and energy-dense is particularly important.
Omega-3 is known to be linked to brain health
and ingredients such as flaxseed, walnuts, tofu
and tempeh are all high on the list of plantbased sources.
However, Ive learnt by now that the first days
of term are not the time to get adventurous
with new kitchen experiments. Lovingly
marinated tempeh may not go down that well
tired kids with hungry tums need comfort food!
My lentil bolognaise always gets the thumbs
up and is packed with tasty vegetables and
red lentils. The added protein helps to balance
blood sugar levels, which in turn reduces mood
swings useful for children and adults too!
Start off by sauting 1 chopped onion and
1 finely chopped pepper in olive oil. After
5 minutes, add 2 crushed cloves of garlic,
1 courgette (grated or in small cubes), 100g red
lentils, 400ml water and a 400g tin of chopped
tomatoes. Season with 2 tablespoons of fresh
marjoram leaves, a twig of rosemary, 1 teaspoon
of mild paprika and half a stock cube. Simmer
for 2025 minutes, until the lentils are soft and

are starting to fall apart. Season to taste with
salt, black pepper and a little Marmite or soy
sauce for an extra-rich flavour.
For fussy eaters, blend the sauce until
smooth before serving with their favourite
pasta shapes. Id recommend peeling the
courgette first to avoid tell-tale green specks in
the bolognaise!
LUNCHBOX ESSENTIALS
If your school has a nutfree policy, you could
make two different
batches of these muffins
with colour-coded
cases: green for nut-free
(lunchbox), red for nuts
(after-school snack).
Banana walnut muns

Makes 12 | Prep 10 mins + chilling
Cook 25 mins
1 tsp ground flaxseed
2 tbsp water
2 ripe bananas
60g dairy-free margarine
140g brown sugar
pinch of salt
100g white self-raising flour
70g wholemeal self-raising flour
tsp bicarbonate of soda
chopped walnut pieces (optional)
1 Preheat the oven to 180C/fan 160C/gas 4.
Line a muffin tray with 12 paper cases.
2 Mix the flaxseed and water together and
chill in the fridge for 1015 minutes.
3 In a large bowl, mash the bananas finely
with a fork and combine well with the
margarine, sugar and flaxseed mixture.
4 Add the salt, both flours and the
bicarbonate of soda, and combine until you
have a smooth mixture. Add the chopped
walnuts and spoon into the paper cases in
the muffin tray.
5 Bake for about 25 minutes, then cool on a
wire rack.
PER MUFFIN 183 cals, fat 7.5g, sat fat 1g, carbs
27.5g, sugars 17g, protein 2.5g, salt 0.3g,
fibre 1.5g
015_VL50[NewShoots]NTPMSJPM.indd 15
15
14/08/2014 18:06
Find the full range

on these retailers:
No animal
ingredients
or testing
No call out charges!
Maintain clean & free flowing

drains with our eco-unblockers
To win a prize
Like us on Facebook
or follow us on Twitter
British
Company
www.ecozone.com
VL50_016.indd 16
ECOZONE_VEGI_AD_08.2014 AW.indd 1
14/08/2014 11:27:28
13/08/2014 15:13
Mealplanner
What shall I cook?

ALI ALLEN
Harvest
feastival
Savour those last moments of summer, with
dishes that celebrate the fresh flavours of your
garden gluts of fruit and veg from the plot.
44
ANDERS SCHNNEMANN
Vegetable rsti with a smoky

roasted salsa
RYLAND PETERS & SMALL
TARA FISHER
Crisp salad with

sesame dressing
40
Greek summer vegetable stew
55
Strawberry and
rhubarb cobbler
35
017_VL50[Planner]NTPMSJPM.indd 1
17
14/08/2014 18:23
in season SEPTEMBER
As summer ends, enjoy an

oven bake with Mediterranean
flavours, plus a wholesome
soup and quinoa supper with
the new seasons crop of veg.
Fruit
Apples, Apricots, Blackberries,

Blueberries, Cranberries (early), Figs,
Grapes (early), Melons, Peaches and
nectarines (late), Pears, Plums,
damsons and gages (late),
Raspberries, Strawberries
Sal ads
Celery, Chicory, Cucumbers, Endive,

Land cress, Lettuces, Oriental leaves,
Radishes, Salad leaves, Spring onions,
Tomatoes, Watercress
ROASTED VEGETABLE BAKE
Roasted vegetable bake

Serves 6 | Prep 15 mins | Cook 40 mins
Ve ge table s
Aubergines, Beetroot, Broccoli,

Brussels sprouts, Cabbage, Calabrese,
Carrots, Cauliowers, Celeriac (early),
Chillies and peppers, Courgettes,
Florence fennel, French beans,
Globe artichokes, Kohlrabi, Leeks,
Marrows, Onions, Peas, Potatoes,
Runner beans, Shallots, Spinach,
Squash, Swede, Sweet potatoes,
Sweetcorn, Swiss chard, Turnips
2 aubergines, cubed
2 red peppers, thickly sliced
350g butternut squash, peeled, deseeded
and sliced
olive oil spray
1 tsp cumin or fennel seeds
680g passata with chopped basil
260g spinach, roughly chopped
125g light vegetarian mozzarella, drained
and diced
2 tbsp grated vegetarian Parmesan-style cheese
crusty bread, to serve
Place the aubergine, pepper and butternut
squash in a large roasting tray so they sit in a
single layer. Spray with olive oil, sprinkle with

seeds and roast for 2025 minutes, stirring once
or twice until the vegetables are just tender and
the aubergines are lightly browned.
2 Meanwhile, place the passata and spinach
together in a pan and heat gently, stirring until
the spinach has wilted.
3 Layer the vegetables and passata mixture into
a large ovenproof serving dish, scattering with
cubes of mozzarella as you go. Sprinkle the
top with Parmesan-style cheese and bake for
15 minutes, until bubbling and lightly browned.
4 Serve warm, with crusty bread for mopping up
all the sauce.
PER SERVING 289 cals, fat 7g, sat fat 2.5g, carbs
41g, sugars 14g, protein 15g, salt 1.4g, fibre 7g
Layer up with vegan mozzarella slices or any vegan
melting cheese.
18 |
018-9_VL50[InSeason]NTPMSJPM.indd 1
14/08/2014 18:16
Seasonseatings
Oven-baked squash
with quinoa
Oven-baked squash with quinoa
1 Preheat the oven to 190C/fan 170C/

gas 5. Heat the oil in a large frying pan
and add the squash in a single layer.
Season well with salt and pepper and
cook over a medium heat for about
10 minutes, until lightly browned.
2 Meanwhile, melt the butter in a
flameproof casserole dish, add
the onion and garlic and cook for
23 minutes until softened. Stir in
the pine nuts and quinoa and cook for
1 minute or until the quinoa is starting
to pop. Add the wine and cook until it
has been absorbed.
3 Stir in the squash, cinnamon stick
and stock. Bring to the boil, season to
taste with salt and pepper and stir
well. Cover the dish with the lid and
cook in the oven for 25 minutes, until
the quinoa is just tender.
4 Stir in the mint, then scatter over
the feta and pomegranate seeds.
Serve immediately.
n Per serving 686 cals, fat 37g, sat fat
13g, carbs 59.5g, sugars 9g, protein
21.5g, salt 3.9g, fibre 10g
Cauliflower, potato
and lentil soup
grapeseed oil, for frying
1 medium onion, diced
2 carrots, peeled and chopped
1 parsnip, peeled and chopped
celeriac root, peeled and chopped
2 medium potatoes, peeled and
chopped
William Shaw
2 tbsp olive oil

750g butternut squash, peeled,
deseeded and cut into 3.5cm chunks
25g unsalted butter
1 red onion, chopped
1 clove garlic, crushed
50g pine nuts
300g quinoa
150ml vegetarian dry white wine
1 cinnamon stick
1 litre vegetable stock
4 tbsp chopped mint
200g vegetarian feta cheese,
crumbled
100g pomegranate seeds
sea salt and freshly ground black
pepper
2 litres boiling water

100g red split lentils
head of cauliflower, chopped
1 tbsp dried garlic flakes
sea salt and freshly ground black
pepper
chopped fresh parsley, to serve
1 Drizzle some oil into a large
saucepan to cover the bottom, add
the onion and saut gently until
slightly golden.
2 Add the carrot, parsnip, celeriac and
potato, and cook for about
3 minutes, stirring occasionally to
prevent the vegetables sticking to the

bottom of the pan. Add a little more
oil, if needed.
3 Once the vegetables are slightly
golden, gradually pour in the hot
water. Add the lentils and stir.
4 Bring to the boil, cover and reduce
the heat, stirring occasionally. Add the
cauliflower and seasoning to taste,
then cook for another 1015 minutes.
Serve each bowl sprinkled with
chopped fresh parsley.
n Per serving 283 cals, fat 7g, sat
fat 0.5g, carbs 40.5g, sugars 11.5g,
protein 11.5g, salt 1.1g, fibre 9.5g
Cauliflower, potato
and lentil soup
Adapted recipes and

images are courtesy of
the following: roasted
vegetable bake from
www.waitrose.com (more
than 5,000 recipes can be
found at www.waitrose.
com/recipes); oven-baked
squash with quinoa from
200 Easy Vegetarian
Dishes by Denise
Smart (Hamlyn, 4.99);
cauliflower, potato and
lentil soup from Ella Lech
(www.pureella.com).
018-9_VL50[InSeason]NTPMSJPM.indd 2
19
14/08/2014 18:16
A sense of
occasion
Were in a celebratory mood this month, on reaching our 50th issue! To mark this event,
Liz Martin has created two fabulous menus with star qualities for your own special
get-togethers, whether its a birthday or anniversary, christening or graduation
MENU ONE
BAKED BEETROOT WITH

GOATS CHEESE
Starter
Baked beetroot
with goats cheese
Serves 4
Prep 20 mins
Cook 1 hr 30 mins
48 baby beetroot, scrubbed
7 tbsp olive oil
1 clove garlic, chopped
3 sprigs of thyme, plus extra to garnish
100g pecan nuts
2 tbsp caster sugar
3 tbsp balsamic vinegar
2 oranges, peeled and sliced
2 heads of mixed coloured chicory, broken
into leaves
150200g good quality soft vegetarian
goats cheese
Line a roasting tin with a large enough sheet
of foil to enclose the beetroot. Place the
beetroot in the centre of the foil. Drizzle over
3 tablespoons of the oil, and add the garlic
and sprigs of thyme. Seal the foil and roast
the beetroot for about 1 hours, until tender.
2 Meanwhile, heat a pan and toast the
pecan nuts for about 2 minutes, stirring
occasionally until almost golden. Sprinkle
over the sugar and allow it to dissolve
and caramelise over a gentle heat, stirring
occasionally. Turn the pecans on to a plate
and allow to cool completely.
3 Remove the beetroot from the oven, drain

the juices into a bowl and set aside to cool
slightly. Whisk the remaining olive oil and
balsamic vinegar into the reserved juices.
4 Arrange the orange slices, chicory,
beetroot and pecans on serving plates,
alongside dollops of the goats cheese.
Serve immediately, garnished with sprigs of
fresh thyme.
PER SERVING 566 cals, fat 46.5g, sat fat 10.5g,

carbs 26g, sugars 23g, protein 11.5g, salt 1.6g,
fibre 5.5g
Although goats cheese is recognisably different

to cream cheese, vegan cream cheese dollops will
work just fine here. Try Sheese or Tofutti. It is important
to serve immediately, as cream cheese does not hold as
well in heat as goats cheese.
20 |
020-5_VL50[LizMartin50th]NTPMSJPM.indd 20
14/08/2014 13:21
Celebrationmenus
RECIPES AND STYLING: LIZ MARTIN
PHOTOGRAPHY: MICHAEL DANNENBERG
Main
Courgette roulade with

Mediterranean lling
For the sponge:
2 tbsp olive oil
1 onion, sliced
25g butter
25g plain flour
300ml milk
3 large free-range eggs, separated
1 medium courgette, grated
3 tbsp freshly grated vegetarian Parmesanstyle cheese
For the filling:
2 tbsp olive oil
1 medium aubergine, diced
1 red pepper, deseeded and sliced
1 yellow or orange pepper, deseeded and
sliced
2 cloves garlic, chopped
193g carton sunblush or sun-dried tomatoes,
halved
100g fresh baby spinach leaves
150g garlic and herb cream cheese
1 tbsp milk
2 good handfuls of fresh baby basil leaves
vegetarian Parmesan-style shavings,
to garnish
Lightly oil a 32 x 23cm Swiss roll tin and line
with greaseproof paper.
2 For the filling, mix together the olive oil,
aubergine, peppers and garlic and set aside.
3 To make the sponge, heat the oil in a pan
and saut the onion for about 8 minutes,
stirring occasionally until lightly caramelised.
4 Meanwhile, melt the butter and flour
together and cook for 2 minutes, over a low
heat, stirring occasionally. Remove from the
heat and gradually stir in the milk, then return
to the heat and bring to the boil, stirring until
thickened. Remove from the heat and beat in
the egg yolks, courgette, onion and cheese.
5 Whisk the egg whites until stiff. Stir a
spoonful of egg white into the sponge mix
and then fold in the remaining, until well
combined. Spoon into the prepared tin and
level the surface.
6 Place the sponge on the top shelf of the
oven and the aubergine mixture on the
middle shelf. Bake the sponge for about
2025 minutes, until it feels springy and firm
to the touch, then remove from the oven and
turn out on to a sheet of greaseproof paper.
Quickly stir the tomatoes into the aubergine
mixture and bake for a further 5 minutes.
7 Remove the aubergines from the oven, stir
COURGETTE ROULADE WITH

MEDITERRANEAN FILLING
through the spinach and allow to stand for

3 minutes, until the spinach has wilted. Mix
the cream cheese and milk together, until
smooth. Stir half the basil leaves into the
aubergine mixture.
8 Carefully remove the paper from the
sponge and spread the cream cheese
mixture over the surface. Top with
the aubergine mixture then, using the
greaseproof paper to help, roll up the
sponge along the long side. Transfer to a
plate and scatter over the remaining

basil leaves and Parmesan-style shavings.
Serve immediately.
PER SERVING 418 cals, fat 33g, sat fat 15g,
carbs 15.5g, sugars 11g, protein 12.5g, salt
0.8g, fibre 5.5g
freezeme
Allow the roulade to cool completely, then place in

a rigid container (without garnishing). Cover and
freeze for up to 3 months. Thaw at room temperature
for 3 hours. Reheat thoroughly.
21
14/08/2014 13:21
Dessert
Mini fruity croquembouche

Serves 4
Prep 30 mins + cooling and chilling
Cook 45 mins
For the choux pastry:
25g butter
35g plain flour, sifted
1 free-range egg, beaten
For the filling:
50g strawberries, hulled and roughly
chopped
100g caster sugar
1 tbsp Cointreau
25g blackberries, quartered
25g blueberries, roughly chopped
100ml double cream
15g pistachio nuts, roughly chopped
edible decorations and caramel threads
2 To make the choux pastry, place 75ml
water and the butter in a pan and bring
slowly to the boil, stirring occasionally until
the butter has melted. Remove from the heat
and beat in the flour, until the mixture forms
a ball. Place back over the heat and beat
for about 12 minutes, until the mixture is
smooth. Remove from the heat and allow to
cool for 2 minutes.
3 Gradually beat in the egg, a little at a time,
using an electric whisk, until the mixture
forms a piping consistency. Put the mixture
in a piping bag fitted with a 5mm star-
shaped nozzle. Lightly dampen a baking

sheet, then pipe about 25 small buns on
the sheet, well spaced apart. Bake for
1015 minutes, until well risen and golden.
Remove from the oven.
4 Reduce the oven to 180C/fan 160C/gas 4.
Make a small cut in the side of each bun and
bake for a further 5 minutes, to dry out the
insides. Remove from the oven and allow to
cool completely.
5 Meanwhile, make the filling. Place the
strawberries, 1 tablespoon of the caster
sugar and the Cointreau in a small pan and
heat gently for 30 seconds until the juices
are only just running. Remove from the heat
and stir lightly until the sugar has dissolved.
Stir in the blackberries and blueberries and

allow to cool completely.
6 Whip the cream until just peaking. Fold
in the fruit mixture and then, using a knife,
carefully split open the buns and fill with the
mixture. Leave the filled buns to chill.
7 Place the remaining sugar in a pan over
a gentle heat, shaking it until the sugar has
dissolved and turned golden. Carefully stir in
the nuts, then spoon over the buns and allow
to set. Stack the buns in glass dishes and
chill. Decorate with edible decorations and
caramel threads before serving.
PER SERVING 361 cals, fat 20g, sat fat 11.5g,
carbs 38g, sugars 31g, protein 4g, salt 0.2g,
fibre 3g
22 |
14/08/2014 13:22
Celebrationmenus
SPICE-CRUSTED OKRA
AND BABY CARROTS
WITH NOODLE NESTS
MENU TWO
Starter
Spice-crusted okra and

baby carrots with noodle nests
Serves 4 | Prep 20 mins + cooling
Cook 14 mins
1 tsp caster sugar
1 tsp smoked paprika
1 tsp English mustard powder
1 tsp ground cumin
tsp ground coriander
6 tbsp vegetable or sunflower oil
300g small baby carrots
175g okra, halved lengthways and halved
diagonally
1 bunch of spring onions, chopped
1 clove garlic, chopped
1 red chilli, chopped

1cm piece fresh root ginger, shredded
75g100g ready-cooked noodles
200ml thick Greek yogurt
1 tbsp harissa paste
1 tbsp fresh thyme leaves
finely grated zest lemon
1 Mix together the sugar, paprika, mustard,
cumin, coriander and 2 tablespoons of the oil
in a large shallow dish and set aside.
2 Meanwhile, cook the carrots for 35 minutes
in boiling water, until almost tender. Drain
and pat dry. Toss in the marinade with the
okra until well coated.
3 Heat half the remaining oil in a large frying
pan or wok and saut the spring onions,
garlic, chilli and ginger for 2 minutes. Using
a slotted spoon, transfer to a plate and set
aside. Heat the remaining oil and gently
stir-fry the carrots and okra for about
45 minutes until golden. Stir in the reserved

onion mixture.
4 Cook the noodles following the packet
instructions, then keep warm. Mix the yogurt
together with half the harissa paste and half
the thyme leaves.
5 Shape the noodles into nests on the
serving plates. Place a spoonful of the yogurt
mixture on the plates and arrange the carrot
and okra around. Drizzle over the remaining
harissa paste, scatter over the lemon zest
and thyme leaves, then serve.
carbs 16.5g, sugars 11.5g, protein 6g, salt
0.4g, fibre 5g
Plain soya yogurt should be used as a substitute

for Greek yogurt. Check noodle packaging for
non-vegan ingredients, as many contain egg. If in doubt,
plump for dried rice noodles.
23
14/08/2014 13:22
MUSHROOM
AND STILTON
WELLINGTONS
Opt for a blue vegan cheese it wont

meld with the other ingredients quite as
well as Stilton, but it would be a shame to miss
out when such a thing as vegan blue cheese
exists! Glaze the pastry with soya milk.
14/08/2014 13:22
Celebrationmenus
Main
Mushroom and Stilton

wellingtons
Serves 4
Prep 30 mins + cooling and chilling
Cook 55 mins
3 tbsp olive oil
4 large field or portobello mushrooms
2 leeks, sliced
2 tbsp chopped fresh sage
125g vegetarian Stilton cheese, crumbled
500g puff pastry
1 free-range egg, beaten
1 Heat 1 tablespoon of the oil in a frying pan
and cook the mushrooms for about 8 minutes,
turning once during cooking until softened.
Remove from the heat using a slotted spoon,
transfer to a plate and allow to cool.
2 Heat the remaining oil in the pan and
saut the leeks and garlic for 8 minutes, until
softened. Stir in the sage and cook for a
further 5 minutes. Remove from the heat, stir
in half the cheese and allow to cool.
3 Roll out the pastry on a lightly floured
work surface and cut out 4 circles about
4cm wider than the mushrooms, to use for
the base of the wellingtons. Then cut out 4
circles about 10cm wider for the tops.
4 Place the pastry bases on a baking
sheet and put a mushroom on top of each
one. Divide the leek filling between the
mushrooms and top with the remaining
Stilton. Brush the edges with water and cover
with the pastry tops, trying not to trap any
air, and pinch the edges together. Cover with
cling film and chill until ready to cook.
Brush the pastry with beaten egg and bake
for 2530 minutes, until well risen and
golden. Serve with asparagus.
n Per serving 790 cals, fat 60g, sat fat 22.5g,
carbs 46.5g, sugars 3g, protein 16.5g, salt
1.9g, fibre 5g
Dessert
Poached pears with blackberry

and vodka sorbet
Serves 4
Prep 25 mins + cooling, chilling and freezing
Cook 50 mins
150g caster sugar
350g blackberries
2 tbsp lemon juice
2 tbsp vodka
Poached pears
with blackberry
and vodka sorbet
300ml vegetarian white wine

1 tsp vanilla bean paste
4 pears, peeled
1 Place 100g of the caster sugar in a saucepan
with 150ml water. Bring slowly to the boil,
stirring until the sugar has dissolved. Boil
rapidly for 2 minutes. Remove from the heat,
allow to cool and then chill.
2 Place the syrup, blackberries and half the
lemon juice in a food processor or liquidiser
and blend until smooth. Strain through a
sieve into an ice cream machine, add the
vodka and stir. Churn-freeze for about
20 minutes.
3 Meanwhile, place the remaining sugar in a
pan with 100ml water, the remaining lemon
juice, white wine and vanilla paste. Bring
slowly to the boil, stirring occasionally, until
the sugar has dissolved. Add the pears, bring

back to a simmer and poach over a low heat
for about 3035 minutes, until tender.
4 Using a slotted spoon, transfer the pears to
a plate. Bring the sauce back to the boil and
cook rapidly until reduced by half.
5 Arrange the pears on serving plates
alongside scoops of the blackberry sorbet,
then drizzle over the sauce.
COOKS TIP If you dont have an ice cream
machine, strain the sorbet mixture into a rigid
container and freeze for 1 hour. Remove from
the freezer, whisk with an electric beater until
smooth, then return to the freezer. Continue
freezing and beating at regular intervals, until
smooth and frozen.
n Per serving 351 cals, fat 0.5g, sat fat 0g,
carbs 64.5g, sugars 64.5g, protein 1.5g, salt
0.1g, fibre 9g
25
14/08/2014 13:22
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026_VL50[SubsSingleFan]PMSJPM.indd 1
14/08/2014 13:23
Upfront
Powered by
plants
027-32_VL50[ftPlantPower]NTPMSJPM.indd 27
27
14/08/2014 18:19
Lindsey Harrad talks to five athletes

who credit a meat- and dairy-free diet
with giving them a competitive edge in
their chosen sport, turning them into
powerhouses of energy. Read more and
be inspired to get off that sofa!
Brendan
Brazier
ironman triathlete and
ultra-marathon runner
Fuel is fundamental to performance
for former professional ironman
triathlete and two-time Canadian
50km ultra-marathon champion
Brendan Brazier, who got serious
about his fitness aged just 15. Already
running and cycling, he then added
swimming to the list. He became a
triathlete after leaving school and has
spent his entire adult life in training.
I became a plant-based eater at the
age of 15 because I wanted to be a
professional athlete, and I was looking
for a good performance-based diet,
with an emphasis on speeding up my
recovery between workouts.
Since training breaks down muscle
tissue and food rebuilds it, Brendan
started researching nutrition, and
realised that a plant-based diet
specifically one that was made up
of whole, alkaline-forming, nutrientdense foods offered the most
effective components to improve
his performance. These foods are
also easy to digest, enabling the
body to quickly absorb and use the
nutrients without having to spend too
much energy breaking them down.
Inspired by his discoveries, he went
on to create Vega, his own brand of
nutritional food products, and has
written two Thrive Foods books,
in which he explains his nutritional

philosophy and shares his recipes.
Although not originally an
ethical vegan, Brendan gradually
discovered that his chosen lifestyle
had significant positive implications
for animal welfare and environmental
sustainability, benefits that he actively
promotes today.
Brendan now works with other
elite athletes to improve their
performance through his own
coaching programme, and has
noticed a huge growth of interest in
vegan diets in the sports industry over
the past three years. Id definitely like
to see more athletes, and the public
generally, taking my approach. People
worry that giving up meat, eggs and
dairy will make their diet too limited,
but I try to share the fact that plants
have a much greater variety than the
standard American diet.
Brendan credits a plant-based diet
for his own athletic achievements.
I do believe this has set me apart
from others in the sport and across
any sport for that matter. Through
years of trial and error, Ive developed
an approach that not only allowed
me to achieve peak performance,
but has also given me an edge over
my competitors.
I became a plant-based eater

because I was looking for a good
performance-based diet, with
an emphasis on speeding up my
recovery between workouts
28 |
14/08/2014 18:20
Upfront
Neil
Robinson
footballer
Ive got to be honest, there was a lot
of mickey-taking from the lads. Plus
the fact Ive got ginger hair as well,
which didnt help! laughs former
Everton and Swansea City footballer
Neil Robinson, recollecting his
teammates reaction to his decision
to go vegan. But it was more out
of ignorance, as hardly anyone had
heard of it back then. But no coach
or manager ever said, Youre not
looking too good out there, you need
to eat meat. I was always one of the
fittest players on the team.
As the first-ever (known) vegan
professional footballer, Neil became
a vegetarian in 1970 aged 13. I joined
Everton as an apprentice when I
was 16 and signed as a full-time
professional when I was 17, he says.
I became vegan in 1980 at 23, so for
the last 10 years of my football career
I was a vegan.
Neil says no one in the game
seriously questioned his diet until
he met Bill Shankly, the legendary
manager of Liverpool FC throughout
the 1960s and early 1970s. When
Swansea got promoted to the First
Division which is what we call the
Premiership now I met Bill Shankly
at the hotel afterwards, and when I
asked him how I could improve my
game, his first words to me were
Well, youre a vegetarian, son, you
need to get some meat down you!
Neil, who since becoming
concerned about his heart health in
2000 has followed the low-fat vegan
lifestyle advocated by Dr John A.
McDougall, says that this widespread
misconception has inspired his new
career direction. After a successful

launch event as a speaker at VegFest,
hes now planning more talks on the
low-fat vegan lifestyle. Theres a lot
of ignorance out there and I want to
explode this myth that you cant be
vegan and compete at the top level,
he says.
Today, Neil is an official friend of
the Vegan Society, is busy developing
his Peaceful Planet website with his
brother John, and gives talks at vegan
events, but hed like to target the
wider sports industry in future. We
need more of our sporting heroes
to go vegan to inspire kids to follow
their example. After all, I was under
the radar playing professional football
as a vegan for 10 years and it never
harmed my career!
No coach or manager ever said, Youre not looking too

good out there, you need to eat meat. I was always one of
the fittest players on the team
29
14/08/2014 18:20
Upfront
Other vegetarians
and vegans in sport
Lizzie Armitstead
A professional track
and road racing cyclist,
Lizzie won a total of
five medals at the UCI
Track Cycling World
Championships in
2009 and 2010 before
choosing to focus on
road racing. She won
the silver medal in the road race at the London
2012 Olympics and finished 10th in the time
trial. She recently scooped the gold medal
for England in the womens road race at the
Glasgow Commonwealth Games.
Phil Neville
Former Manchester
United player and
coach, and now BBC
commentator, Phil
has recently become
vegetarian after being
persuaded of the
benefits by his wife.
I always used to think
as a footballer, as a sportsman, that it was so
important for me to eat meat, to have that in
my diet. I thought if I became a vegetarian
that would take away a lot of the nutrients that
I would require to be a professional footballer
and an athlete. I was really ignorant.
David Haye
One of only seven British boxers ever to
become a world heavyweight champion,
David decided to go vegan in early 2014
after watching a TV documentary about how
animals are farmed, killed and prepared for
food. After a couple of years out of action due
to a shoulder injury, Haye is plotting his return
to the sport and is hoping to regain his title, this
time as a vegan athlete. The Hayemaker now
even has his own brand of vegan lean plantbased protein shakes.
James Willsthrop
Britains number 3 squash player and
Commonwealth Silver and Bronze medallist,
James follows a strict vegetarian diet, which he
believes gives him more strength and stamina
in his sporting career. Meat has no place in
a professional athletes diet. Since I stopped
eating meat, Im faster, I have more energy, and
I know that my decision has saved countless
animals lives.
Pat
Reeves
power lifter
Petite power lifter Pat Reeves believes
she is living proof that a plant-based
diet can not only give you a competitive
edge in your chosen sport, but may
also save your life. When I was first
diagnosed with cancer in 1975, it was a
shock to be told I had a brain tumour,
says Pat. But there are only two
possible reactions to receiving news like
that, sink or swim. I chose to swim.
In fact, she decided to go vegan,
then over the next few years took up
competitive keep fit, before starting
to run marathons, then triathlons,
before becoming a body builder and
eventually progressing to competitive
power lifting. After that first diagnosis I
was given about a year to live and I did
a heck of a lot in that year, as I thought
it might be my last! Now approaching
her 70th birthday, Pat credits her
illness with giving her a ferocious will to
succeed, especially after she went on
to develop osteosarcoma, a terminal
degenerative bone cancer. Being
in charge of your own health is very
empowering and beating one thing
helps you take the next challenge on.
Pat first turned to a vegan diet as a
means of battling the cancer and has
been virtually raw for over 20 years
now. Adopting a plant-based diet had
an amazing effect on me, she says. So
I started looking into nutrition more
seriously. I didnt set out to follow a
vegan diet, initially it was just about
eating the foods that would supply
the nutrients I needed to improve my
health, and these were more abundant

in plant-based foods.
After a successful career in
powerlifting since 1989, during which
time Pat has held many BWLA British
Masters, Euro and World titles, in
March 2014 she broke the world
deadlift record at the BDFPA (British
Drug Free Powerlifting Association)
national event, and recently competed
at the World Singles Championships
in Dusseldorf. Shes also a practising
nutritional therapist, sharing the
knowledge she has acquired to help
others. When you find something that
has turned your life around, you want to
take the information to the masses, she
says. I had a desire to help people get
their bodies in a state that will enable
them to heal themselves better.
I didnt set out to follow a vegan diet, initially it was

just about eating the foods that would supply the
nutrients I needed to improve my health, and these
were more abundant in plant-based foods
30 |
14/08/2014 18:21
Extreme marathon runner and

honorary patron of the Vegan Society,
Fiona Oakes agrees that these
misconceptions that you cant be an
elite athlete on a vegan diet persist,
and sets out to prove that anything is
possible on a plant-based diet.
Fiona currently holds three world
records and has competed in some
of the toughest races on earth to
raise money for her Tower Hill Stables
Animal Sanctuary, including the
infamous Marathon des Sables in 2012
the equivalent of seven marathons
in six days across the Sahara Desert
and the North Pole Marathon in 2013,
in which she won the womens race
and came third overall. Ive yet to
meet any other vegans on the start
line, she says. But more recently
Ive noticed I get more positive
interest from other athletes, possibly
triggered by the horsemeat scandals
in the media.
Surprisingly, given the extremes
Fiona endures for her sport she
sleeps for only three hours a night
and exists on a warrior diet of one
meal a day she says she would never
run for pleasure. Im 100 per cent
cause motivated. A lot of people
who do these extreme events are
adrenalin junkies, but I started doing
them because I was getting very
good results in road races and it
was attracting more attention for
veganism and the sanctuary. When I
was offered a place on the North Pole
Marathon I just thought it would show
people how tough a vegan can be.
Fiona now holds the world record
for a female runner completing a
marathon on every continent in the
fastest aggregate time of 26 hours,
18 minutes and 43 seconds, smashing
the previous record by nearly 2
hours. Her next big challenge is the
kortbein
Triple Seven Quest. In February 2015

Ill be travelling to seven continents in
seven days and running a marathon in
each, she says.
But while Fiona sets the highest
standards for herself, she feels that
anyone taking the smallest steps
towards eating less meat is a positive
development. In a way, Im road
testing the vegan lifestyle in the
toughest conditions, she says. Im not
telling everyone that if they go vegan
theyll be running a marathon at the
North Pole, Im just saying that if I can
do this on a vegan diet, think what it
could do for you.
In a way, Im road
testing the vegan
lifestyle in the toughest
conditions
Kortebein
Fiona
Oakes
marathon runner
31
14/08/2014 18:21
Upfront
From the www.pepperandmayne.com spring/summer campaign
Find out more
Saskia
Gregson-Williams
2014 Naturally Sassy
ballet dancer
It was the healing power of plantbased foods that also converted ballet
dancer Saskia Gregson-Williams to
a vegan diet. There tend to be two
extremes among dancers the ones
that fill up on fast food to get their
energy, and the ones that barely eat at
all. I thought that I could eat whatever
I wanted because I was using so much
energy and I was a complete sugar
addict. But I felt terrible on it, with
hideous ups and down in my mood
and energy levels.
When Saskia was recovering from
food poisoning after a trip to Morocco,
she was left so weak and lethargic she
was unable to dance and found herself
reading instead. Ive always had bad
eczema and decided to do some
research, she says. I looked at the list
of inflammatory foods and saw dairy
was the top culprit. So I cut out dairy
and after a few months my eczema
was completely gone. I couldnt
believe what Id achieved through
the power of nutrition! Not one of the
many, many specialists Id seen had
ever suggested changing my diet.
Feeling empowered by these small
changes to her lifestyle that had
I see food as a tool to change my body and power it through

the day. I still like my food to taste amazing but theres a
purpose behind it now
www.brendanbrazier.com
www.neilrobinsonvegan.com
www.thepeacefulplanet.org
www.fionaoakes.com
www.towerhillstables.com
www.foodalive.org
www.naturallysassy.co.uk
www.veganrunners.org.uk
www.greatveganathletes.com
such dramatic results, not just to
her eczema but for her energy and
wellbeing generally, she then decided
to cut out all meat, sugar and gluten
too. As an athlete you dont want to
put anything in your body that will
cause inflammation, as youre already
pushing your muscles to the limit but
I was eating platefuls of inflammatory
foods, like chips with loads of salt and
bars of sugary chocolate for energy.
Now, I see food as a tool to change my
body and power it through the day. I
still like my food to taste amazing but
theres a purpose behind it, to help
improve my performance in ballet,
rather than the mindless eating I used
to do before.
Saskia now has her own blog,
Naturally Sassy, to help others make
the transition to a vegan, gluten- and
sugar-free diet with delicious and easy
recipe ideas. Shes also writing her
first cookbook. Eating this way has
massively improved the way I perform
as an athlete, but I want to show that
it can benefit anyone and everyone.
Saskia is still just 17 and is now
preparing to audition for a place with
an international ballet company, a
goal shes been building towards her
entire life. My main career is definitely
still in ballet, but my two passions for
dance and nutrition go hand in hand.
Ballet dancers are athletes too and in
order to perform at the top level you
have to give your body the right fuel.
32 |
14/08/2014 18:21
Seeds contain all 9 essential amino acids and provide a great source of compact natural nutrition and energy.
9bars unique mix of seeds and natural ingredients can help sustain you throughout the day whether youre
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VL50_033.indd 33
2566 Veggie Living FP Sep aw.indd 1
14/08/2014 11:29:21
08/08/2014 11:56
SIMPLY
SWEET
Rachel Allen invites
you into her kitchen to
enjoy the comforting
pleasures of baking,
with three wonderfully
simple, gorgeous treats,
from a fruit pudding, to
iced cupcakes and little
chocolate pastries.
034-7_VL50[RAllen]NTPMSJPM.indd 34
14/08/2014 13:24
Homebaking
PHOTOGRAPHY: TARA FISHER
Drops au chocolat
A nifty little French recipe for using up scraps
of puff pastry, these are heavenly little swirls of
buttery, chocolaty deliciousness.
Makes 12 drops
Prep 10 mins + chilling
Cook 12 mins
350g puff pastry
a little icing sugar, for rolling out
75g dark chocolate (5570% cocoa solids)
chopped, or dark chocolate chips or drops
2 Roll the pastry out into a 20 x 30cm
rectangle, using icing sugar to dust the
worktop and the top of the pastry.
3 Sprinkle the chocolate chips evenly over
the whole sheet then, with the long end
closest to you, roll up tightly into a log. Place
in the fridge to chill for 15 minutes.
4 When chilled, cut into 12 even slices. Place
on a baking tray lined with baking parchment
and bake for 1012 minutes, until puffed
up and golden brown around the edges.
Transfer to a wire rack to cool.
PER PASTRY 166 cals, fat 11g, sat fat 4.5g,
carbs 16.5g, sugars 6g, protein 1.5g, salt 0.2g,
fibre 0.5g
DROPS AU
CHOCOLAT
Dark chocolate is generally vegan, but a

few slip through the net just make a habit
of checking the packaging for dairy. The same
goes for the puff pastry; Jus-Rol is a safe bet
(but avoid the All Butter variety).
Strawberry and
rhubarb cobbler
Strawberry and rhubarb has to be one of
my favourite summer flavour combinations
and in this recipe the two juicy fruits lie
underneath a thick blanket of crunchy,
buttery deliciousness.
300g rhubarb, cut into 2cm pieces
300g strawberries, sliced
100g caster sugar
The joy of making

and baking your own
treats is that you know
exactly what has gone
into them
35
14/08/2014 13:24
Homebaking
For the batter:
50g butter, plus extra for greasing
225g plain flour
2 tsp baking powder
75g caster sugar
75ml milk
1 free-range egg
50g almonds, chopped
25g caster sugar
2 Grease a 1-litre pie dish with butter, then
pour in the chopped rhubarb and strawberries
and scatter over the caster sugar.
3 To make the batter, sift the flour and
baking powder together into a bowl. Rub
in the butter, then mix in 75g of the sugar.
Beat the milk and egg together and mix in to
form a soft dough. Place in blobs over the
top of the fruit.
4 Mix the almonds together with the
remaining sugar, then sprinkle over the top
of the cobbler.
5 Bake in the oven for 4550 minutes until
the centre is cooked through. Stick a skewer
into the batter the cobbler is ready if it
comes out clean.
n Per serving 427 cals, fat 14g, sat fat 6g,
carbs 69g, sugars 40g, protein 8g, salt 0.6g,
fibre 4g
Salted caramel cupcakes

As you bite into these cupcakes, you get
three different textures all at once: salted
caramel frosting sitting over a buttery,
crumbly bun oozing with a sweet-and-salty
toffee sauce. Whats not to love?
Makes 12 cupcakes | Prep 30 mins
Cook 25 mins
For the salted caramel sauce:
225g caster or granulated sugar
75g butter
100ml double or regular cream
1 tsp salt
For the cupcakes:
150g plain flour
25g cornflour
1 tsp baking powder
150g caster sugar
pinch of salt
100g butter, cut into cubes
100ml milk
1 tsp vanilla extract
2 free-range eggs
For the salted caramel buttercream icing:
475g icing sugar
200g butter, at room temperature
tsp salt
tsp vanilla extract
Strawberry and
rhubarb cobbler

2 First, make the salted caramel sauce. Place
the sugar in a saucepan on a medium heat.
Allow to heat up. As it gets quite hot youll
notice the sugar melting and starting to
caramelise around the sides of the saucepan.
Swirl or gently shake the pan every so often,
until all the sugar turns a deep golden brown
and is smooth and glossy. You might need to
stir it a little bit with a wooden spoon to bash
out any sugary lumps. Stir in the butter and
the cream and keep stirring until it is smooth
again it might take a minute or so. Add in
the salt and remove from the heat.
3 Next, make the cupcakes. Place 12 paper
cases in a cupcake/muffin tray. Sift the flour,
cornflour and baking powder into a bowl,
then mix in the sugar and salt. Rub in the
butter. Place the milk, vanilla extract and eggs
in a separate bowl and whisk to mix. Pour into
the dry ingredients and bring together with
a wooden spoon. Fill each paper case about
two-thirds or three-quarters full, then bake
in the oven for about 2025 minutes until
cooked in the centre. There should be a light
spring when you gently press the centres with
your finger. Take out of the oven and allow the
cupcakes to cool.
4 While the cupcakes are cooling, make the
salted caramel buttercream icing. Place all the
ingredients in a mixing bowl with 175g of the
salted caramel sauce (reserving any remaining
sauce for later) and beat for 1020 seconds to
mix together until light and fluffy. Set aside.
5 When the cupcakes have cooled, using a
small, sharp knife, cut a piece out of the centre
of each cupcake, measuring about 12cm in
size. Discard (or eat!) the cut-out bits of cake,
then fill the holes with some of the reserved
salted caramel sauce.
6 Place the salted caramel buttercream icing
in a piping bag with a plain or fluted nozzle
(or even a plastic bag with the corner cut out)
and pipe in a swirl over each cupcake. Drizzle
any remaining salted caramel sauce over each
iced cupcake to decorate.
COOKS TIP If the cooled, salted caramel
sauce is too thick to drizzle over the
cupcakes, you can thin it out by stirring in a
tiny trickle of water.
n Per cupcake 617 cals, fat 31g, sat fat 20g,
carbs 86.5g, sugars 75g, protein 3g, salt 1.5g,
fibre 0.5g
Sugar
& spice
Recipes adapted from All Things Sweet by Rachel Allen (HarperCollins, 25).
Five readers can each win

a copy of All Things Sweet.
See page 59 for details of
how to enter.
36 |
14/08/2014 15:12
Salted
caramel
cupcakes
14/08/2014 15:12
Fast food thats good for you? Try a taste of Asian-inspired recipes from Itsu,
Londons Japanese restaurants offering deliciously light, nutritious dishes.
Simple miso soup
In Japan people love miso soup
so much that they even eat it for
breakfast. Were not stopping you!
At Itsu you can even buy sachets of
ready-mixed miso paste just add hot
water and tofu for a very quick version
of this soup. Instant dashi (just add
boiling water) is also available in neat
little sachets, so its easy to keep some
in the cupboard.
Serves 4 | Prep/cook 10 mins
800ml instant dashi, or water
3 tbsp white miso paste
100g firm tofu, cut into cubes
large pinch of dried wakame, soaked
in cold water for 5 minutes, then
drained
2 spring onions, sliced
1 Bring the stock to a simmer. Put the
miso in a cup or small bowl and mix
in a tablespoon of the hot stock to
soften it slightly and make a smooth
liquid paste. Stir the paste into the
stock until dissolved.
2 Put the tofu and wakame in the
bottom of 4 serving bowls and pour
over the hot soup. Sprinkle with the
spring onions to serve.
carbs 1.5g, sugars 0.5g, protein 3g,
salt 2.4g, fibre 0g
Simple
miso soup
Healthy tip Miso is a paste

made from fermented soya
beans, and is rich in probiotic
bacteria, which means its good
for intestinal health.
Photography: Anders Schnnemann
38 |
038-40_VL50[Itsu]NTPMSJPM.indd 38
14/08/2014 13:25
Healthyeating
Itsus special salad
Itsus special salad
Packed with goodness and dressed

with our special spicy sauce, this salad
is so healthy that you will want to eat
it with everything. It keeps well, so can
be made in advance, and is perfect as
a portable lunch.
25g thin glass noodles
100g edamame (soya) beans
large pinch of dried wakame
2 carrots, grated, or shaved into strips
with a potato peeler
20g mixture of coriander, basil and
mint, chopped
20g rocket leaves
10g pumpkin seeds
2 tsp sesame seeds, preferably
toasted
100g firm tofu, cut into cubes
2 tbsp spicy sauce (see recipe, below)
1 Put the noodles in a bowl and cover
with boiling water for 35 minutes, or
according to the packet instructions.
Drain and refresh under cold water,
then set aside.
2 Cook the edamame beans in boiling
water for 3 minutes, then drain and
refresh under cold water.
3 Soak the wakame in cold water for
5 minutes, then drain.
4 Put the noodles into a bowl, add the
wakame, carrots, herbs, rocket, seeds,
tofu and beans and toss together.
Serve the salad with the spicy sauce.
n Per serving 323 cals, fat 16.5g, sat fat
2.5g, carbs 25.5g, sugars 10g, protein
15g, salt 2.6g, fibre 9.5g
Healthy tip Carrots are a

great source of vitamin A, which
is important for a healthy immune
system; edamame (soya) beans
and tofu are both full of high
quality protein.
Spicy sauce
At Itsu youll find spicy sauce
everywhere that mayo usually
appears. It contains 74 per cent less
fat than mayo and tastes 10 times
as good!
120g soft/silken tofu
3 tsp tahini paste
3 tsp Sriracha chilli sauce or 1 hot red
Thai chilli, chopped
2 tbsp lemon juice

3 tsp sugar or sugar alternative
10g or 2cm fresh root ginger, grated
2 cloves garlic, grated or crushed
1 tsp black pepper
tsp salt
1 tbsp water
1 tbsp light oil, such as groundnut or
grapeseed
Put all the ingredients into a blender

and whizz to make a smooth sauce.
Use the sauce immediately, or store
in a screw-top jar in the fridge until
needed. It will keep for up to 2 weeks
in the fridge.
COOKS TIP If the sauce thickens
slightly during storage, loosen it with a
little lemon juice or water before use.
39
14/08/2014 13:25
Healthyeating
At Itsu we know that
fabulous-tasting food
can be good for you too
Crisp salad with

sesame dressing
Salads should be fun, easy and creative,
and this colourful mixture of vegetables
with creamy sesame sauce fits the bill.
It makes a great portable lunch, and is a
good way to use up whatever you have
in the fridge, but try to use ingredients
that retain their crunch, such as carrots,
radishes, celery and peppers.
100g mixed salad leaves
1 carrot, grated or cut into fine sticks
1 red or green pepper, deseeded and
sliced
1 celery stick, sliced
small handful of radishes, halved
3 tbsp sesame sauce (see recipe, below)
1 tbsp sesame seeds, preferably toasted,
to serve (optional)
Put all the ingredients (apart from the
sauce and the seeds) into a bowl. Add
the sesame sauce and mix well. Sprinkle
with sesame seeds, if using, and serve.
2.5g, carbs 11.5g, sugars 10g, protein 7g,
salt 1.4g, fibre 6g
Sesame sauce
A favourite at Itsu, this creamy, nutty
sauce is served with tenderstem broccoli
or steamed spinach, but can also be
used as a dressing for soba noodles or as
a dip for crudits.
4 tbsp mirin
3 tbsp tahini paste
1 tbsp soy sauce
3 tbsp lemon juice
1 tsp sesame oil
1 tsp sugar or sugar alternative
1 small clove garlic, grated or crushed
1 tbsp water
Put all the ingredients into a bowl and
stir well to make a smooth sauce. Use the
sauce immediately, or store in a screwtop jar in the fridge until needed. It will
keep for up to 2 weeks in the fridge.
Crisp salad with

sesame dressing
Recipes adapted from

Itsu: The Cookbook by
Julian Metcalfe, Blanche
Vaughan and Angela
Dowden (Mitchell
Beazley, 15.99). The
book also contains nonvegetarian recipes.
40 |
14/08/2014 13:25
coconut oil ad Veg Living.pdf 1 29/01/2014 15:49:26
10
A VIRIDIAN NUT R I T I O N G U I D E
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CM
Ingredients:
2 tablespoons Organic Raw Coconut Oil
1 can of coconut milk
1 tsp chopped garlic
2 pinches of sea salt
4 large potatoes, peeled and chopped
large cauliflower, chopped
2 large courgettes, chopped
2 tablespoons curry powder
tsp ground cumin
tsp ground nutmeg
tsp ground ginger
MY
CY
CMY
Method:
Combine curry powder, cumin, nutmeg
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VL46_99.indd 99
03/04/2014 09:41:14
PHOTOGRAPH: JASON ROBBINS
THE
UNEXPECTED
VEGAN
Blogger and author ine Carlin reveals the health and ethical epiphany
behind her almost overnight conversion to a vegan lifestyle. INTERVIEW: LINDSEY HARRAD
I have always loved cooking and food, but it
just never even entered my head to become
a vegetarian, let alone a vegan. To be quite
honest, I dont think I even knew what a vegan
was it wasnt a word that was often used
in my circle of friends! laughs blogger and
author ine Carlin, who has just published her
first recipe book, Keep it Vegan.
Irish-born ine, who was raised in a
traditional meat-and-two-veg household, says
nobody was more surprised than she was to
find herself choosing a vegan lifestyle. There
was no gradual transition; instead, she and
her husband Jason made an almost overnight
conversion, so its hardly surprising her friends
were a bit sceptical at first.
I think some of my friends were a bit put
out when I went vegan, although I dont
think they meant to be, she says. I wanted
to say, Im still me and I still have a sense of
humour! It took time for them to digest it,
but then they started asking questions and
realised it wasnt a judgemental thing, just a
choice that works for us. Now my friends go
above and beyond to make lovely food for
us; were so lucky. Even my mum has started
having soya and rice milk, and has cut down
on meat; shes much more aware than before.
But its hilarious, as its one of the first thing

she tells people when she introduces me
This is ine and shes vegan!
Fridge epiphany
So what prompted the decision to make such
a radical lifestyle change when becoming
vegan wasnt even on their radar? According
to ine, a move to Chicago for Jasons job
coincided with a sudden downturn in the
couples wellbeing, and at first they found it
tough to pinpoint the cause.
Our health did deteriorate dramatically, she
says. We were so lethargic and we both put
on weight, so I opened the fridge one day and
decided to break it down and figure out the
problem. I realised there were heaps of highly
processed dairy products in there because I
loved cheese and ice cream.
ine had taken a break from her acting
career while living in Chicago, as she had
no work visa. At her husbands suggestion,
she set up a blog in 2009, focusing on
developing recipes to keep busy, although
with no real plan to pursue a career in food
at that point. But after her front-of-fridge
epiphany, she started researching meat and
dairy production and bought a copy of The
Kind Life by celebrity vegan Alicia Silverstone,

to find out more. I devoured it from cover
to cover. I couldnt believe I didnt know
this stuff before I felt like a fool, in a way,
she says. I was dying to tell everyone what
I had discovered! But I never wanted to be
judgemental or for people to feel bad. I like to
keep an open mind.
From city to seaside

With the decision made, the couple never
looked back and embraced their new vegan
lifestyle. Once I made my mind up that was
it. I didnt find it difficult to stick to, but thats
the way I work, she says. We were so lucky
to be living in Chicago at the time we had
Trader Joes and Wholefoods and they had
the most incredible vegan foods, so I never
felt deprived.
Back in the UK, the couple eventually
realised they wanted a complete change of
lifestyle, and they moved from London to the
tiny village of Mousehole in Cornwall, where
ine gave up acting in favour of pursuing
a career in food writing. But, surprisingly,
they found being vegan in Mousehole easier
than in cosmopolitan cities, such as New York
or London.
42 |
042-7_VL50[ACarlin]NT3PMSJ2PM.indd 42
14/08/2014 18:28
Vegankitchen
Im very lucky as I can get vegan
scones from the little deli here. Caleb,
the owner, is so well informed and
stocks dairy-free cakes and ice cream,
and a vegan lentil loaf. So even in this
tiny village at the end of the UK, I can
walk out of my house and find fantastic
vegan food.
Simplicity is key
With the time to focus on her writing,
Keep it Vegan was born, a collection
of recipes that places an emphasis on
simplicity and accessibility, making it
ideal for novice vegans or those who are
vegetarian or vegan-curious.
My idea for the book was that it would
be really inclusive. I like going to health
food stores and buying specialist foods,
but Im a normal person and I shop at
the supermarket too, so accessibility was
key for me, she explains. I didnt want
people thinking, What the heck is that?
as its so off-putting when you read the
ingredients lists, so the book only uses
really normal, everyday foods.
ine says her ultimate aim is to change
peoples perspective about vegan food,
challenging preconceptions that it has to
mean completely changing the way you
cook or that you have a limited choice.
I cant believe people can get more excited
about a slab of meat than an awesome
aubergine; theres a thousand things I
could do with an aubergine compared to
a piece of meat! One of the recipes I like
the best in my book is my pea and pepper
party frittatas because people can never
believe theyre made with tofu and not
egg. Theyre incredibly delicious and
totally fool people and completely change
their idea about what vegan food is like.
BLOGSPOT:
PEA SOUP EATS
Pea Soup Eats started out as a

food blog, but since then ine has
transformed it into a lifestyle blog,
documenting what she wears and
loves as much as what she eats.
I love vintage, have been thrifting
for as long as Ive had pocket money,
and have a passion for sustainable
living. Youll find posts on fashion,
cosmetics, sustainability and her
daily life, not to mention a delicious
collection of seasonal recipes, all
lovingly crafted in her Cornish kitchen.
www.peasoupeats.com.
14/08/2014 18:28
Vegetable rsti
with a smoky
roasted salsa
Aines Recipes
Vegetable rsti with a
smoky roasted salsa
Breakfast? Starter? Snack? You decide, but
whichever you opt for this easy-peasy rsti
recipe is a great way of getting your friedfood hit without resorting to deep-frying. The
crunchy exterior makes this seem much more
naughty than it actually is, and the smoky
roasted salsa gives it two thumbs up from me.
For the salsa:
150g cherry tomatoes, halved
tsp brown sugar
2 tbsp extra-virgin olive oil
2 roasted red peppers from a jar, drained and
roughly chopped
1 red chilli, deseeded if preferred, and
roughly chopped
1 clove garlic, roughly chopped

tsp smoked paprika
salt and freshly ground black pepper
For the rsti:
1 large courgette, grated
1 large carrot, grated
1 baking potato, grated
pinch of white pepper
tsp garlic powder
juice of lemon
2 tbsp olive oil
freshly chopped flat-leaf parsley,
to garnish
2 Place the tomatoes on a baking tray.
Season, sprinkle over the sugar and drizzle
with the balsamic vinegar and half the oil.
Roast in the oven for 20 minutes and set aside
to cool.
3 Place the tomatoes, red peppers, chilli,
garlic and smoked paprika into a blender
along with the remaining oil, season and blitz

to a coarse sauce.
4 Place the grated vegetables in the centre
of a clean tea towel, pull the edges together
and squeeze out all the excess liquid from
the veg. Place in a large bowl, and stir in the
white pepper, garlic powder, lemon juice and
1 tablespoon of the oil. Stir well to incorporate.
5 Heat the remaining oil in a medium pan.
Shape the vegetable mixture into individual
patties using your hands and add to the pan.
Cook over a medium heat for 510 minutes or
until they begin to brown on the underside,
lifting gently with a spatula to check. Carefully
flip over the rstis to cook on the other side.
6 Once they have browned on the other side
(this will take a further 510 minutes), serve
hot with the salsa and a sprinkling of freshly
chopped parsley.
carbs 18.5g, sugars 9.5g, protein 3g, salt 1g,
fibre 4.5g
44 |
14/08/2014 18:28
Vegankitchen
WEEKNIGHT
NOODLE STIR-FRY
Weeknight noodle
stir-fry
We all need super-quick options for
those times when were in a rush. The
sweet chilli addition might be a little
less healthful than a homemade sauce,
but Im happy to lean on these shopbought products now and again for
ease. Ive tried to balance the bad with
the good here, so go big on the kale.
If youre really averse to the shopbought sauce, mash some chilli, garlic
and ginger in a mortar and pestle for a
similar result.
Serves 2 | Prep 10 | Cook 10 mins
For the sauce:
30ml sweet chilli sauce (or 30ml
sambal olek plus 1 tsp agave nectar)
juice of 1 lime
1 tsp cider vinegar
2 tbsp soy sauce
1 tsp sesame oil
1 tbsp oil
For the stir-fry:

2 tbsp groundnut oil
3 spring onions, finely sliced
1 carrot, sliced diagonally
68 baby sweetcorn, sliced diagonally
3 tbsp soy sauce, plus extra for
seasoning
150g marinated tofu pieces
100g kale, chopped
150g udon noodles
chopped coriander and toasted
sesame or hemp seeds, to serve
1 Bring a large pan of water to the boil
for the noodles.
2 Whisk together all the sauce
ingredients until they fully emulsify. Set
aside until needed.
3 Heat the groundnut oil in a wok or
large frying pan. Add the spring onions
to the wok and fry until just starting to
crisp up a little.
4 Add the carrot and sweetcorn to the
wok along with the soy sauce. Cook
for several minutes until the vegetables
begin to soften.
I have always loved cooking

and food, but it just never even
entered my head to become a
vegetarian, let alone a vegan
5 Toss in the marinated tofu. Stir-fry for
several minutes before adding the kale.
Add a small amount of the sauce and
let the kale cook down.
6 Cook the udon noodles in the boiling
water for 68 minutes. Drain, then rinse
under cool water before adding to the
wok along with the remaining sauce.
7 Stir to heat through, season with
a little more soy sauce and serve
with some chopped coriander and a
sprinkling of toasted sesame seeds or
hemp seeds.
PER SERVING 687 cals, fat 35.5g, sat
fat 6g, carbs 66.5g, sugars 8g, protein
45
14/08/2014 18:28
RECIPES INE CARLIN/PHOTOGRAPHY ALI ALLEN
I cant believe people

can get more excited
about a slab of meat
than an awesome
aubergine; theres
a thousand things
I could do with an
aubergine compared
to a piece of meat
Baked aubergine with
lemon-infused couscous
I love couscous an inordinate amount. Often
mistaken for a grain, its actually more akin
to pasta as it is made from tiny granules of
durum wheat. While you could use a proteinpacked option like quinoa (and feel free to do
so), theres something so tempting about a
mouthful of lemon-infused couscous.
Serves 2 | Prep 20 mins | Cook 1 hr
1 aubergine, halved lengthways
2 tsp harissa
45 tbsp olive oil
150g couscous
pared strips of zest from lemon
juice of 1 lemon
3 tbsp pine nuts, toasted
30g fresh flat-leaf parsley, chopped, plus
extra to garnish
1 tsp sesame seeds, toasted, to garnish
For the tahini dressing:
100g tahini
2 tbsp lemon juice
2 tbsp olive oil
1 tbsp maple syrup or agave nectar
tsp salt
1 Preheat the oven to 180C/fan 160C/gas 4
and lightly oil a baking tray.
2 Score the aubergine flesh diagonally both
ways, creating a diamond pattern. Place on
the baking tray. Spread a teaspoon of harissa
over each half, covering all the crevices.
Drizzle 1 tablespoon of the oil over each,
season generously and bake for around
40 minutes until the flesh is completely soft,
turning over halfway through to ensure the
skin doesnt crisp or dry out.
BAKED AUBERGINE WITH

LEMON-INFUSED COUSCOUS
3 Place the couscous in a bowl with the lemon

zest strips. Add 150ml freshly boiled water,
cover and set aside until all the liquid has been
absorbed about 10 minutes. Discard the
lemon zest and fluff the couscous with a fork.
4 Scoop the flesh from the centre of each
aubergine half, leaving enough around the
sides to keep its shape. Roughly chop the
flesh and place in a bowl. Stir through the
couscous along with the lemon juice, smoked
paprika and remaining olive oil. Season, then
add the toasted pine nuts and parsley. Divide
the mixture evenly between the aubergine
skins. Return to the baking tray and bake for a

further 1520 minutes.
5 To make the dressing, place the tahini in a
bowl with the lemon juice, oil, maple syrup or
agave nectar, salt and 2 tablespoons of water.
Whisk until smooth, adding a little more water
if necessary or use a hand blender.
6 Remove the stuffed aubergines from the
oven and serve with a dollop of tahini dressing
and a sprinkling of sesame seeds and parsley.
PER SERVING 1,190 cals, fat 88g, sat fat 11g,
carbs 73g, sugars 16.5g, protein 26g, salt 1.8g,
fibre 16.5g
46 |
14/08/2014 18:28
Vegankitchen
Sweet potato and
spinach sushi
When someone says sushi, do you
automatically think fish? Its a natural
link to make, yet the term itself is
literally defined as sour-tasting, which
explains the crucial use of seasoning
or, at a push, the cider vinegar and
sugar mix I have suggested as an
alternative here. Of course, the fillings
might be erring a tad on the Western
side of things, but adapting cuisines
has become par for the course these
days, so Im not at all embarrassed
to serve up this version to friends for
Sushi Night. You will need a rolling mat
for this recipe.
Serves 4 | Prep 30 mins + soaking
Cook 20 mins
SWEET POTATO AND

SPINACH SUSHI
225g sushi rice

1 small sweet potato, unpeeled, cut
lengthways into 45 pieces and cubed
soy sauce or tamari, to season
sesame oil, to season
2 tbsp sushi rice seasoning or 3 tbsp
cider vinegar mixed with 1 tsp sugar
3 nori sheets
3 tbsp sweet chilli dipping sauce
75g baby spinach, stalks removed
1 avocado, peeled and sliced into long
strips (drizzle with 1 tsp lemon juice to
keep it from discolouring)
100g sesame seeds, toasted
To serve:
sweet chilli dipping sauce
soy sauce
wasabi
gas 6. Rinse the rice, place it in a pan
and cover with enough water to cook
(check the packet instructions). Set
aside to soak for 30 minutes.
2 Place the potato cubes on a baking
tray, season with a little soy sauce and
sesame oil and bake in the oven for 20
minutes or until crisp on the outside,
shaking the tray occasionally. Remove
from the oven and set aside to cool.
3 Bring the rice and water to the boil,
cover and then cook according to the
packet instructions, until all the water
has been absorbed. Transfer to a
baking sheet and spread out to allow
it to cool. When the sushi rice is cool,
pour over the sushi rice seasoning or
cider vinegar mix and stir thoroughly.
4 Place the first nori sheet on a rolling
mat. Spread out a third of the rice over
the nori sheet, leaving 1cm or so gap
at the top of the sheet, and pour over

1 tablespoon of the sweet chilli sauce,
spreading it with the back of a spoon,
where you plan to place the first layer
of filling.
5 At the bottom of the sheet, place
some spinach across the nori sheet
until it overlaps at each end, add a
layer of sweet potato, then some
avocado. Using the mat, tightly roll
the sheet using your fingers to tuck
in the filling. Place the sushi roll on a
wooden chopping board, ensuring the
join is underneath.
6 For inside-out rolls (its easier if the
mat is covered with cling film), use the
same method, spreading the sauce on
top of the nori, then adding the rice,

and turning the sushi over after you
have secured the rice. Once you have
filled all the rolls, roll each one in a
large plate of toasted sesame seeds.
7 To cut the rolls, fill a tall glass with
water and wet a sharp knife. Cut about
8 medium-sized slices from each roll,
wetting the knife between each slice.
Serve the sushi with sweet chilli sauce,
soy sauce and wasabi.
4.5g, carbs 56.5g, sugars 3g, protein
11g, salt 1.6g, fibre 5g
Recipes adapted from Keep it Vegan by ine
Carlin (Kyle Books, 14.99).
KEEP IT
SIMPLE
Buy Keep it Vegan
for the special
price of 12.99.
See page 59 for
further details.
47
14/08/2014 18:29
IN THE KITCHEN WITH
Rachel Demuth
MARK WOOD
Resident chef Rachel Demuth with cooking tips for

seasonal aubergines and sweet tomatoes.
Late-summer flavours
Rachel was chef-proprietor of the

award-winning Demuths vegetarian
restaurant in Bath for 25 years, and is
now dedicated to running Demuths
Cookery School. She is the author of
four vegetarian cookbooks, including
The Green Seasons Cookbook.
FROM THE PANTRY
Tomatoes and aubergines are at their best in

late summer, and along with potatoes, sweet
peppers (and tobacco!), they are members of
the Solanaceae nightshade family, which also
includes the deadly nightshade plant. I find
it fascinating that these popular vegetables
contain glycoalkaloids (natural toxins), have
inedible leaves and a poisonous relative!
Aubergines love sunshine and are best
grown under glass in Britain. They taste
unpleasant raw but when cooked they absorb
flavours like a sponge, making them ideal for
hot spicy dishes and for using with punchy
flavours such as garlic, herbs and chilli.
There is a huge array of varieties, from
the white American version (which gave the
American name eggplant), to little green
pea aubergines that may be found in a Thai
curry and look like large green peas but
have an unexpected bitter flavour its an
acquired taste!
Some people like to degorge or salt
aubergines to reduce bitterness before
cooking, which also stops them absorbing too
much oil, but modern black varieties are not
bitter, so dont need to be salted. However,
do use oil sparingly when cooking. I like to cut
aubergines into slices or chunks and then mix
with a splash of oil before roasting, griddling
or stir-frying. Always make sure they are
really well cooked to the point where the flesh
loses its whiteness and becomes dark and
unctuously soft and juicy.
Aubergines work very well with tomatoes

and peppers in a North African chakchouka
(see recipe, opposite); or try the Greek
roasted aubergine dip melanzanosalata or
Turkish imam bayildi, where the aubergine
is cooked in a copious quantity of olive oil
contrary to my advice above!
Tomatoes are one of my most indispensable
ingredients, which I use copiously all year
round. In the summer, when tomatoes are
at their best, make them into chutney, or
passata, which can be frozen to use in winter.
Fresh tomatoes are tasteless out of season
so then I use tinned ones, which have more
flavour and natural sweetness as they were
picked at their peak. As with aubergines, dont
store tomatoes in the fridge the chill dulls
their flavour and changes the texture.
Like aubergines, tomatoes are endlessly
versatile, but in September I just love fresh
sliced tomatoes in salads with basil and
mozzarella, drizzled with a grassy olive oil,
or with Greek-style dried oregano and feta.
Or try them slow-roasted in a cool oven
overnight, to get an intensified sweet flavour.
If you have large ones, try stuffing them with
Camargue red rice in the French style, for a
Mediterranean-style feast.
PONDEROSA
SEL ORO
The strangest of tomatoes are the

southern Italian yellow winter tomatoes,
Ponderosa sel Oro, which are grown
specically to store for the colder months.
When ripe, the whole plant is pulled up
and hung from the rafters and the
tomatoes will keep well into the winter
although this only works in a dry
atmosphere, otherwise they will go
mouldy. These tomatoes have especially
thick skins and are either cooked or
squeezed for their juice.
48 |
048-9_VL50[RDemuth]NTPMSJPM.indd 1
14/08/2014 18:30
Chefstable
Find out more at www.demuths.co.uk; Facebook: demuthscookery; Twitter: @demuths
For weekly seasonal recipes, follow Rachels blog at www.racheldemuth.co.uk/blog.
ESSENTIAL TIPS
HOW TO PREP YOUR VEG
ROAST AND PEEL A PEPPER

Red peppers are the sweetest and
best for roasting, although yellow and
orange work well too. Slice the pepper
in half lengthways, then remove the
seeds and any white membrane. Place
on an oiled baking tray and roast
in a hot oven or under the grill until
the skin has blackened. Put the hot
roasted peppers into a bowl, cover
with cling film and leave to cool.
When the peppers are cool enough to
handle, the skin should easily peel off,
although you may need a small knife
to slice off any stubborn skin.
ROAST AN AUBERGINE
Preheat the oven to 200C/fan 180C/
gas 6. Prick the aubergine all over
its essential to do this, otherwise it
can explode (Ive forgotten in the past
and opened the oven to an explosion
of boiling hot aubergine flesh, which
ejects with enough force to hit the
ceiling!). Roast the aubergine until
the skin is all wrinkly and beginning
to burn. Take out of the oven and
leave to cool, before peeling. If you
like a burnt flavour, you can blacken
aubergines over a gas flame.
PHOTOGRAPHY ROB WICKS
PEEL A TOMATO
Cut a cross in the rounded end of the
tomato, place in a bowl and cover
with boiling water. Leave for a minute,
then the skin will easily peel away
from the cross.
Chakchouka
Sometimes spelt shakshouka, this is a
North African spicy tomato ragout topped
with eggs. We make chakchouka on our
Moorish cookery courses and its always
very popular. Its best made in the summer
when the tomatoes are deliciously sweet
and ripe. You can make it in a large dish as
a main course or serve individual dishes
as a starter. Do make sure the aubergines
are really well cooked, before adding to
the tomato sauce. For a quick supper dish,
make the sauce in advance and then add
the eggs to serve.
1 aubergine, cubed
3 tbsp olive oil, plus extra for roasting
2 tsp coriander seeds
2 tsp cumin seeds
tsp whole allspice
1 red onion, sliced
1 red pepper, deseeded and sliced
into strips
1 green pepper, deseeded and sliced
into strips
3 cloves garlic, sliced
500g ripe tomatoes, peeled and chopped
1 tbsp tomato pure
400g can chickpeas, drained
1 tbsp pomegranate syrup
fresh parsley, chopped
fresh coriander, chopped
sumac or paprika, to garnish
4 free-range eggs

Place the aubergine cubes on a baking tray
and rub with olive oil. Roast in the oven for
15 minutes, or until the aubergine is golden
and browning at the edges.
2 Meanwhile, dry-fry the coriander, cumin
and allspice seeds, then grind to a powder.
3 Heat a heavy-based saucepan and add
the olive oil. Fry the onion and peppers
gently for 15 minutes, until soft. Add the
spices and garlic, then stir-fry for a minute.
4 Add the tomatoes and tomato pure,
chickpeas, pomegranate syrup and roasted
aubergine cubes, then cook for 10 minutes.
Season to taste. If the mixture looks dry,
add a little water to keep it from sticking.
5 Stir in half of the chopped herbs and
transfer the mixture to 4 individual
ovenproof dishes, or a large ovenproof dish
to share. Make a well in the centre of each
dish (or several in the large dish) and gently
add an egg to each. Carefully place the
dishes or dish on a baking tray and cook in
the oven for about 10 minutes, or until the
eggs are set.
6 Garnish with the rest of the herbs and
a sprinkle of sumac or paprika, and serve
at once.
COOKS TIP You can also make it with canned
tomatoes, as a storecupboard option.
carbs 32g, sugars 16.5g, protein 18.5g, salt
1.8g, fibre 13g
This spicy dish is tasty enough to enjoy without
the baked eggs.
048-9_VL50[RDemuth]NTPMSJPM.indd 2
49
14/08/2014 18:30
Livewell
Healthy living
Compiled by Sara Niven
Your low-down on nutrition,

wellbeing and feeling good.
Organic
Get up
and go
advantage
Aimed at improving fitness for everyone,

The Complete Guide to Nordic Walking
(Bloomsbury Publishing, 19.99) a is step-bystep manual by UK Nordic walking expert Gill
Stewart, and is for people of any age or fitness
level who want to learn the techniques behind
this total body outdoor workout.
For the advanced Nordic walker, the book
also features more challenging exercises,
plus tips and advice on how to start your own
walking group. For more information, visit
www.nordicwalking.co.uk.
Walk
this way
We have three copies of
The Complete Guide to Nordic
Walking to give away. See page
59 for details of how to enter.
Change your life

World Heart Day falls on
29 September and the
British Heart Foundation is
encouraging everyone to
take simple steps towards a
healthier heart.
Maureen Talbot, senior
cardiac nurse at the British
Heart Foundation, says:
Keeping our hearts strong and
healthy is important at every
age and could, one day, help
save your life. To help you on

your way, we have a range
of booklets offering top tips
and advice.
The free 10 Minutes to
Change Your Life guides each
contain a week-long challenge
to help you get started being
active, eating well, quitting
smoking, or dealing with
stress. Order them online from
www.bhf.org.uk/ten.
Liquid
boost
Spatone Sport is a
vegan-friendly
nutritional supplement aimed at
people with an active lifestyle. The
liquid iron supplement with added
vitamin C comes in a box of 14 onea-day sachets, priced at 6.25 and is
available at www.amazon.co.uk.
Wear a halo
Keep your cool while exercising this
summer with a Halo headband (12.95) in
a wide range of colours. Their patented
Sweat Block Technology keeps
perspiration away from eyes, ensuring
a dry face and sting-free eyes when
jogging, power walking or cycling.
Halo also produce bandanas,
beanies, sports hats and more
see www.haloheadbanduk.
com for the whole range.
Switching from regular to organic

fruit and vegetables could
provide the same health benefits
as eating one or two extra
portions, a new study suggests.
Organic food has more of the
antioxidant compounds linked
to better health, and lower levels
of toxic metals and pesticides,
according to scientific analysis
carried out by a team at the
University of Newcastle.
This research shows
compositional differences as a
result of the way food is grown,
but we dont know whether this
actually translates into health
benefits for consumers, says VLs
nutrition editor, Sue Baic. Good
practical advice is to aim for at
least five-a-day different fruit
and vegetables using a variety of
fresh, frozen, canned and dried
types, which you enjoy and can
afford to buy.
No sweat!
We have eight unisex black
Halo headbands to give
away. Turn to page 59 to
find out how to enter.
Do consult your GP if you have any

health problems, may already be on
medication and are thinking of starting
new supplements or treatments. They
can help ensure you are aware of the
best and most affordable options for
your individual situation.
50 |
050_VL50[HealthPage]NTPMSJPM.indd 1
14/08/2014 18:32
Easymeals
Creating a delicious, healthy and above all, easy dinner after a long day at
work or looking after the kids can be quite a chore, so let VL help out
with our Monday to Friday selection of great ideas for simple suppers.
Working week
M o n d ay
Sweet potato
and tomato frittata
1 sweet potato
olive oil
salt and black pepper
dried chilli flakes
2 red onions, sliced
handful of ripe baby plum tomatoes
bunch of cabbage leaves
10 free-range eggs, depending on the
size of your pan
For the basil oil:
small bunch of fresh basil, finely
chopped
gas 4.
2 Cut the potato in half lengthways
and then into thin wedges. Toss in
a roasting pan with 2 tablespoons
of olive oil and a little salt, pepper
and dried chilli flakes. Roast in the
preheated oven for 2025 minutes,
until just browned and starting to blister.
3 After 10 minutes, toss the red onions
and tomatoes on a baking sheet with
a few tablespoons of oil, the vinegar
and a sprinkling of salt and place in
the oven with the potato. The skins
of the tomatoes should have just
popped open and the red onions
begun to caramelise when the sweet
potato is ready to take out. Leave the
oven on for the frittata.
4 Remove the cabbage leaves from
their stalks, and blanch in salted
boiling water for about 2 minutes.
Remove and refresh with cold water.
5 Crack the eggs into a bowl, whisk
and season well. Place the sweet
potato, cabbage, tomatoes and onion

(reserving some for on top) in a
2025cm ovenproof frying pan or
quiche dish. Pour the beaten eggs
over the top and finish with the
reserved vegetables on top.
6 Cook in the oven for 25 minutes or
until the frittata has puffed up and the
top is just firm to the touch.
7 Meanwhile, combine the basil and

garlic with 6 tablespoons of olive oil
to make a loose basil oil. Allow the
frittata to cool a little, then drizzle the
basil oil over it and serve with a mixed
leaf salad.
3.5g, carbs 7g, sugars 3.5g, protein
051-5_VL50[WorkWeek]NTPMSJPM.indd 51
51
14/08/2014 13:55
T U E s d ay
Bean, cheese and

tomato quiches
Cook 45 mins
150g unroasted buckwheat
groats
2 x 410g cans beans, e.g.
cannellini, haricot, kidney or
butter beans
1 onion, coarsely chopped
165ml double cream
2 tbsp sun-dried tomato paste
1 tsp dried thyme
3 tomatoes, coarsely chopped
70g grated vegetarian Cheddar
tsp paprika
2 free-range eggs, beaten
chopped fresh flat-leaf parsley,
to serve (optional)
1 Preheat the oven to 200C/
fan 180C/gas 6.
2 Put the buckwheat and 300ml
cold water in a large saucepan or
pot set over a medium-high heat.
Bring to the boil, then reduce the
heat and simmer, uncovered, for
7 minutes. Remove from the heat,
cover and let stand until all the
water has been absorbed.
3 Meanwhile, put the beans in a
food processor with the onion
and cream and blend until
smooth. Transfer to a mixing bowl
and stir in the garlic, sun-dried
tomato paste, thyme, tomatoes,
cheese and paprika. Season well,
then mix to blend. Taste and
adjust the seasoning, then stir in
the eggs. Set aside until needed.
4 As soon as the buckwheat is
cool enough to handle, press
it into 8 individual tartlet pans,
going up the sides, to form a
crust. Transfer to a baking sheet
and pour in the bean mixture.
5 Bake in the oven for
2535 minutes, until firm but still
wobbly in the middle. Sprinkle
with chopped parsley and serve
warm with a salad.
n Per serving 349 cals, fat 16g, sat
fat 8.5g, carbs 34.5g, sugars 7g,
protein 14.5g, salt 2.1g, fibre 9g
Easy meals dont have to mean quick free up your

evening by leaving your dinner to bake or simmer
52 |
14/08/2014 13:56
Easymeals
W E D N E S d ay
Photographer: William Shaw
Spicy goan aubergine curry

4 tsp coriander seeds
1 tsp cumin seeds
1 tsp cayenne pepper
2 green chillies, deseeded and sliced
tsp ground turmeric
4 cloves garlic, crushed
1 tbsp peeled and grated fresh root ginger
400ml reduced-fat coconut milk
1 tbsp tamarind paste
1 large aubergine, thinly sliced lengthways
naan bread or chapattis, to serve
1 Toast the coriander and cumin seeds in

a dry frying pan over a medium heat until
aromatic, then crush lightly with a pestle
and mortar.
2 Place the crushed spices in a large
saucepan with the cayenne, chillies,
turmeric, garlic, ginger and 300ml warm
water. Bring to the boil, then reduce the
heat and simmer for 10 minutes until
thickened. Season to taste with salt and
pepper, and stir in the coconut milk and
tamarind paste.
3 Arrange the aubergine slices in a grill pan

lined with foil and brush the tops with some
of the curry sauce. Cook under a preheated
high grill, turning once, until golden and
tender.
4 Serve the aubergine slices in the curry
sauce, with naan bread or chapattis.
carbs 83g, sugars 14g, protein 19g, salt
2.5g, fibre 8g
53
14/08/2014 13:56
T H U R S d ay
Photographer: William Shaw
Your
weekday
dinner
survival
guide
Plan ahead
Decide what youll cook each
week and make a shopping
list. This takes the stress out of
wondering what youll find in
the fridge when you get home
to magic up into a meal, and
also means youre less likely to
waste food.
Stock your storecupboard

The savvy cook always has
a supply of storecupboard
essentials to make a meal just
add a few fresh ingredients.
Make sure you have fillers
such as pulses, rice, noodles
and pasta, as well as canned
or bottled veg, ready-made
sauces, spices and herbs.
Cook double dinners

Make double amounts of easy
freezer-friendly dishes. It wont
take you much longer in prep
and cook time, but will save
you an evenings cooking on
another day.
Invest in a slow cooker

A great way to come home
to a ready-cooked meal, just
throw your ingredients in the
pot in the morning and the
cooker does the rest. Ideal for
curries, chillies, casseroles and
soups also the large capacity
means therell be plenty left to
pop in the freezer.
Savoury bread
and butter pudding
Serves 4 | Prep 15 mins + standing
Cook 35 mins
25g butter, softened
4 thick slices stale white bread
12 cherry tomatoes, plus 1 small bunch
of vine cherry tomatoes
125g mature vegetarian Cheddar
cheese, grated
2 tbsp chopped basil
3 free-range eggs
500ml milk
1 Preheat the oven to 180C/fan 160C/gas 4. Mix the butter

and garlic together in a small bowl, then grease the bottom
of a 1-litre shallow ovenproof dish with a little of the butter.
2 Cut the crusts from the bread, then spread each slice
with the remaining butter. Cut each slice in half and arrange
half the buttered bread in the bottom of the dish.
3 Scatter over the 12 tomatoes, half the cheese and
1 tablespoon of the basil. Arrange the buttered bread on top
and scatter over the remaining basil.
4 Whisk together the eggs and paprika in a bowl, then whisk
in the milk, season with salt and pepper and pour over the
bread. Leave to stand for 10 minutes, then scatter over the
remaining cheese and top with the bunch of tomatoes.
5 Bake in the oven for 3035 minutes until golden and just
set. Serve hot with a crisp green salad.
n Per serving 438 cals, fat 26.5g, sat fat 14.5g, carbs 29g,
sugars 10g, protein 21.5g, salt 2.5g, fibre 2.5g
54 |
14/08/2014 13:56
Easymeals
F R I D AY
Greek summer
vegetable stew
PHOTOGRAPH RYLAND PETERS & SMALL

2 tbsp olive oil
1 onion, chopped
450g small new potatoes, cubed
330g courgette, halved and quartered
lengthwise, then sliced thickly
3 cloves garlic, sliced
tsp paprika
tsp cayenne pepper
2 x 400g cans chopped tomatoes
small bunch of flat-leaf parsley, finely
chopped
small bunch of dill, finely chopped
250g haricot verts, halved
100g green olives, pitted
freshly squeezed juice of lemon
1 Heat the oil in a large saucepan or
pot set over a low heat. Add the onion
and cook for 35 minutes, until soft.
Add the potatoes, courgette, garlic,
paprika, cayenne, and a pinch of salt
and cook, stirring to coat in the oil,
for 1 minute.
2 Add the tomatoes, parsley and some
of the dill. Stir to combine and add
some water to thin slightly about
125ml should be enough. Season well,
then cover and simmer for 30 minutes.
3 Add the haricot verts, cover, and
continue to simmer for about 20 minutes
longer, until the beans are tender.
4 Stir in the olives, lemon juice,
and remaining dill. Serve at room
temperature with toasted pitta bread
and extra wedges of fresh lemon to
squeeze over the top.
PER SERVING 181 cals, fat 7g, sat fat 1g,
carbs 22g, sugars 8.5g, protein 6g, salt
2.1g, fibre 7g
Adapted recipes courtesy of the following:

spicy goan aubergine curry, and savoury
bread and butter pudding from 200 Easy
Vegetarian Dishes by Denise Smart (Hamlyn,
4.99); sweet potato and tomato frittata,
bean, cheese and tomato quiches, and Greek
summer vegetable stew from The Really
Hungry Vegetarian Student Cookbook (Ryland
Peters & Small, 9.99).
VERY VEGGIE COOKBOOKS

Win a copy of 200 Easy Vegetarian
Dishes we have five to give away.
Plus, buy The Really Hungry Vegetarian
Student Cookbook for the special price
of 7.99. See page 59 for further details.
55
14/08/2014 15:16
TEAM PHOTOGRAPHY: KATE BEATTY, WWW.KATE-BEATTY.CO.UK
COOKING FOR
A BETTER LIFE
Made in Hackney is the UKs only plant-based eco-community
kitchen, whose goal is to enrich the lives of local people through
growing and cooking together. Jon Bennett talks to the team
behind this remarkable venture.
PHOTOGRAPH: KATE BEATTY
Some would argue Made in Hackneys

existence represents a massive failure in
British society.
Based in one of Londons poorest
boroughs, where life expectancy is 18 years
below the national average, the centre was
set up with the philosophy that learning
how to cook changes lives. In an area where
GPs are appealing to the government for
more funding to cope with escalating issues
of heart disease and diabetes, the Made in
Hackney team believe teaching people about
food how to make it, what goes in it, whats
seasonal is vital.
Sarah Bentley shows

how to grow your own
Critics could say their work, however

noble, shouldnt be necessary and point
to fundamental failures in the health and
education systems, in government, even in
the family unit, if we cant feed ourselves
healthily. Whatever your take on those
arguments, its impossible not to get swept
up by the energy and enthusiasm when
you enter the kitchen at Made in Hackney.
They may have started off with basic
cookery lessons teaching essential skills,
but its obvious there are so many ideas
floating around that what they do is
constantly developing.
New ideas, same values

Were thinking of doing special events like
hen-dos and nights out, where people can
come and spend an evening cooking and
learning some new skills, but having a laugh,
says project manager Yasmin Khan.
We also have thought about a catering
programme, doing events where were out
and about, adds Nynke Brett, who runs the
volunteer programme. Were thinking about
looking at employee away days too, where
companies can send their teams out to us
and we can do some work with them. Were
constantly discussing things.
What wont change are their core values.
Their programme revolves around four
keystones: local, organic, seasonal and plantbased. That doesnt just mean the veg they
use is grown by local farmers it also means
the kitchen was upcycled and the worktops
We prove the
possibilities of how
delicious the food
is before talking
about the health and
environmental benets
56 |
056-8_VL50[ftMIHackney]NTPMSJPM.indd 56
14/08/2014 18:34
made from melted plastic coffee cups.

And at the centre of everything they
do is vegan food, although theyre
subtle about how they handle this.
We do lessons for teenagers and
theres a huge culture in Hackney of
kids eating even twice a day in chicken
shops, says co-founder Sarah Bentley.
What we try to do is have them make
delicious food which they dont even
notice hasnt got meat or dairy. We
prove the possibilities of how delicious

it is, before talking about the health
and environmental benefits.
ABOVE PHOTOGRAPH: CHRISTIAN SINIBALDI
Foodheroes
Co-founders Joshana Lovage

and Sarah Bentley
Making a difference
The origins of Made in Hackney began
in 2009 when Sarah was a journalist.
She started to get the feeling which
affects many correspondents a
nagging worry she was spending all
her time writing about things rather
than doing something that made a
direct difference.
Id become really interested in
youth culture and environmental
issues and became a growing
apprentice at Hackneys farmers
market, Growing Communities. This
fed into learning about organics and
permacultures. I think that where
our food comes from covers a huge
number of issues. I realised that relocalising food systems touches on
poverty, education, environmentalism,
health and lots of other areas, such as
corporate control. Ive always found it
weird when people talk about it as a
green issue: if youre alive this stuff
impacts on you.
This led to Sarah meeting Joshana
Lovage in 2011. Joshanas parents had
set up renowned health food shop
PHOTOGRAPH: CHRISTIAN SINIBALDI
57
14/08/2014 18:34
E IN HACKNEY
PHOTOGRAPH: MAD
PHOTOGRAPH: CLEVELAND AARON
PHOTOGRAPH: KATE BEATTY
Foodheroes
Food for All in 1976, on Cazenove Road in

Hackney. She had grown up above the shop,
going on to manage it, and had an idea on
how they could develop the use of their
basement area.
They wanted to put in a bid for Big Lottery
funding and Joshana said they needed
someone to write it up, recalls Sarah. It was
along the lines of Well, youre a writer, so
could you do this? I decided to give it a go.

It was a big challenge that took several
months, writing page after page of a
meticulous business plan and meeting
regularly with the council to discuss the
details. In October 2011 they asked for
106,000 to fund the project.
The eco-kitchen
PHOTOGRAPHY: PAT
RICIA NIVEN
WWW.PATRICIANIVEN
.COM
In June 2012 they were awarded 120,000.

A thrill, but it also presented the problem
of how they would go about actually doing
what theyd said in the bid.
The first thing you realise is that we should
have asked for more money! laughs Sarah.
We had a lot to do to sort the kitchen, but
the upcycling part was quite easy because
we worked with a firm called Milestone
Kitchens who specialise. They looked after
the cabinets and worktops, and there are
brilliant charity shops in Hackney so we got a
load of crockery there.
They started out working with a range of
community groups and charities, offering
different classes, including preserving, and
growing and eating your own, to groups
including housing associations, youth groups
and adults on rehabilitation programmes.
This has developed into other paid-for
masterclasses covering more specialised
topics, where chefs come in and teach how

to make things like sourdough, raw food and
even cosmetics.
Those courses are around 65, which
is very competitive for London, and also
helps supplement the free courses we run,
stresses Nynka. We also run free courses on
a Sunday that anyone can drop in to, which
is great fun because you get a real mix of
people, adds Yasmin.
Volunteers are vital to Made in Hackney
and theyve now worked with over 150
volunteers, delivering 350 classes so far.
Their lottery grant ended in March 2014
and theyre now funded by a mix of grants,
crowd-funding campaigns and the revenue
they generate, so donations are vital and they
still have to work hard to raise funds.
Sarah says she is convinced Made in
Hackney could be replicated elsewhere.
We are into the idea of movement building
rather than empire building. If we can talk to
other people about what weve learned so
they could do it where they live, that would
be fantastic.
To attend a class, volunteer or make a
donation, go to www.madeinhackney.org.
Made in Hackney is a project of registered
charity AMURT UK (www.amurt.org.uk).
We are into the idea of movement building rather

than empire building. If we can talk to other people
about what weve learned so they could do it where
they live, that would be fantastic
58 |
14/08/2014 18:35
Competitions
WIN A VARIETY OF EXCELLENT PRIZES
Reader oers
Sweet Virtues trues

Four winners will each receive a
box of Sweet Virtues Chia Seed &
Lime truffles, worth 13.95.
(page 11)
Haughtons Honey Club

One lucky reader will win a years
subscription to Haughtons Honey
Club, worth 95, and receive four
jars of honey every three months.
(page 11)
Las Iguanas meal voucher

To celebrate Las Iguanas recent
accreditation from the Vegetarian
Society, they will be sending
one lucky winner a 50 voucher
towards a meal at their nearest
Las Iguanas restaurant (find them
at www.iguanas.co.uk). The 50
voucher can be spent at any Las
Iguanas restaurant and includes
food and/or drink. This prize
is non-refundable and cannot
be exchanged for a cash prize.
Voucher must be used by 31 March
2015. (page 12)
Spice Drops Bakers Kits

Holy Lama Naturals has given us
five sets of Spice Drops Bakers
Kits to give away. Each kit is
worth nearly 20 and contains
five extracts, including vanilla,
cinnamon, cardamom, ginger and
nutmeg. (page 12)
Teatonics tea
Time for tea! Ten winners will each
receive a box of Teatonics yerba
mat tea. (page 12)
EXCLUSIVE OFFERS FOR

VEGETARIAN LIVING READERS
La Cafetire
Espresso Maker
Teatonics tea
Get your coffee fix in style! Three

winners will each receive a Retro
Blue Limited Edition Espresso
Maker, worth 20. (page 14)
Buy Teatonics tea (14 for a two-week

supply) for the discounted price of 9.50,
including p&p. Visit www.teatonics.co.uk/
vegliving to order. Offer runs throughout
September 2014 only. (page 12)
All Things Sweet

Five readers can each win a copy
of All Things Sweet by Rachel Allen
(HarperCollins, 25). (page 36)
The Complete Guide to

Nordic Walking
We have three copies of The
Complete Guide to Nordic Walking
by Gill Stewart (Bloomsbury
Publishing, 19.99) to give away.
(page 50)
Keep sweat out of your eyes and

off your glasses while working
out. Eight readers can each win a
unisex black Halo headband, worth
12.95. (page 50)
200 Easy Vegetarian Dishes

Win a copy of 200 Easy Vegetarian
Dishes by Denise Smart (Hamlyn,
4.99) we have five to give away.
(page 55)
Quick-Picker Fruit Picker

Get to hard-to-reach branches with
a Quick-Picker Fruit Picker (worth
16.95), from www.worm.co.uk. We
have five to give away. (page 84)
Email your name, address and telephone number to comp@vegmag.

co.uk with Name of competition (e.g. Sweet Virtues truffles) in the
subject box, or post your details to Name of competition, Vegetarian
Living, PO Box 6337, Bournemouth BH1 9EH. Competitions end
midday 24 September 2014.
Get Keep it Vegan by ine Carlin (Kyle

Books, 14.99) for the special price of
12.99, including p&p (UK mainland only).
Call 01903 828503 and quote reference
KB KIV/VL, or email mailorders@lbsltd.
co.uk. (page 47)
The Really Hungry Vegetarian

Student Cookbook
Halo headband
HOW TO ENTER
Keep it Vegan
Order The Really Hungry Vegetarian

Student Cookbook (Ryland Peters &
Small, 9.99) for the special price of
7.99, including p&p. Call 01256 302699
and quote reference GLR I6I. (page 55)
Grilled Cheese
Get Grilled Cheese by Laura Washburn
(Ryland Peters & Small, 9.99) for the
special price of 7.99, including p&p.
Call 01256 302699 and quote reference
GLR J2J. (page 62)
Konditor & Cook

Buy Konditor & Cook by Gerhard Jenne
(Ebury Press, 20) for the special price
of 16, including p&p. Call 01206 255800
and quote reference Vegetarian Living.
Offer ends 16 October 2014. (page 67)
Vegetarian Paris
Get Vegetarian Paris by Aurelia dAndrea
(Vegetarian Guides, 9.95), plus a free
fold-out map of Paris, for just 8.95,
including free p&p. Order online at www.
vegetarianguides.co.uk/vegliving or call
020 3239 8433 (24 hours). (page 90)
COMPETITION TERMS & CONDITIONS

Competition terms & conditions: Competitions are only open to UK residents who are Vegetarian
Living readers and/or visitors to the Vegetarian Living website unless otherwise stated.
Competitions are not open to employees of Select Publisher Services (or members of their families),
affiliated companies or those associated with these competitions. Prizes are as offered and are
non-transferable, non-refundable, non-changeable. No cash alternatives are available. Only one
entry is permitted per person and the editors decision is final. Entries end midday 24 September
2014 (unless otherwise stated) and entries received after the closing date of the promotion will not
be considered. No responsibility is taken for entries lost or delayed, by way of post or technical
errors including malfunctions via the website. The winner will be drawn at random and the editors
decision is final. No correspondence will be entered into. By entering, you confirm that we may
make any use of your entry as we require, including publishing it on the magazine or website. The
winner will be notified within 28 days of the closing date. Unless specified otherwise, if a prize
remains unclaimed for six months it will not be awarded, provided reasonable attempts have been
made to contact the winner using the contact details supplied.
Please indicate on your entry if you dont want to receive information about the competition or
other Vegetarian Living promotions. Vegetarian Living will only share this address with its sister
publications and carefully selected partners.
059_VL50[Offers]NTPMSJPM.indd 1
59
14/08/2014 18:36
Give the humble hot

cheese sandwich a
gourmet makeover,
as Laura Washburn
shows how to liven
up this favourite,
whether youre
looking for a
lunchtime bite, a
quick kids tea or a
late-night snack.
Toastie
mostie
with the
TOASTED SANDWICH
WITH BALSAMIC
MUSHROOMS AND
FONTINA
060-2_VL50[GrillCheese]NTPMSJPM.indd 60
14/08/2014 13:57
Grilledsandwiches
Toasted sandwich with
balsamic mushrooms
and Fontina
toasted sandwich
with Roasted
butternut squash,
ricotta, Parmesan
and sage butter
Tangy balsamic mushrooms offer an earthy

foil to the richness of the melted Fontina. Like
most grilled cheese sandwiches, this one goes
well with tomato soup, but also works nicely
with a hearty cream of mushroom soup.
1 In a non-stick frying pan, combine the

butter, oil, mushrooms, shallot and thyme
over a medium-high heat and cook, stirring
occasionally, until everything is soft and
deep golden in colour. Season well, add the
vinegars and simmer until the liquid almost
evaporates. Taste and adjust the seasoning.
2 Butter each of the bread slices on one side
and set aside.
3 Without turning the heat on, place two
slices of bread in a large, non-stick frying
pan, butter-side down. If you can only fit one
slice in your pan, youll need to cook one
sandwich at a time. Spoon over half of the
mushrooms and sprinkle half of the grated
cheese on top in an even layer. Cover each
slice with another bread slice, butter-side up.
4 Turn the heat to medium and cook the
first side for 35 minutes until it turns a deep
golden colour, pressing gently with a spatula.
Carefully turn with the spatula and cook on
the second side for 23 minutes, or until deep
golden brown all over.
5 Remove from the frying pan, transfer to a
plate and cut the sandwiches in half. Let cool
for a few minutes before serving.
carbs 39g, sugars 3g, protein 27.5g, salt 3.9g,
fibre 5.5g
Toasted sandwich with roasted

butternut squash, ricotta,
Parmesan and sage butter
This sandwich has a hidden twist thanks to
the addition of sage-infused brown butter.
It is a very simple combination that relies on
the best quality cheese for success, so do
not skimp here.
Photography: Steve Painter
2 tbsp unsalted butter

1 tbsp vegetable oil
125g white mushrooms, thinly sliced
1 shallot, diced
tsp dried thyme
1 tsp red wine vinegar
150g grated or thinly sliced vegetarian Fontina
4 slices granary bread
unsalted butter, softened

250g butternut squash pieces, fresh or frozen
4 slices white or sourdough bread
4 tbsp vegetarian ricotta
2 thin slices mild vegetarian cheese, such as
Gouda or Fontina
23 tbsp grated vegetarian Parmesan-style
cheese
For the sage butter:
50g unsalted butter
a few sprigs of fresh sage, leaves stripped
squeeze of fresh lemon juice
1 Preheat the oven to 200C/fan 180C/gas
6. Coat the butternut squash with the oil
and arrange in a single layer on a baking
sheet. Season with salt and pepper and roast
for about 2030 minutes, until tender and
golden brown. Remove from the oven and
crush coarsely. Set aside.
2 Meanwhile, for the sage butter, melt the

butter in a small saucepan until gently
sizzling and beginning to deepen in colour.
Add the sage leaves and remove from the
heat as soon as the leaves crisp up. Add the
lemon juice and let stand until needed.
3 Spread softened butter on the outside of
the bread slices on one side and spread two
of the slices on the non-buttered side with
the ricotta, evenly divided.
4 Put two slices of bread in a large, heavybased non-stick frying pan, butter-side
down. If you can only fit one slice in your
pan, youll need to cook one sandwich at a
time. Top each of the bread slices with one
slice of Gouda or Fontina and some of the
crushed butternut squash, spread evenly to
the edges. Drizzle over liberal amounts of the
sage butter, but no more than half per slice.
Sprinkle half of the Parmesan-style cheese
over each slice and cover with the remaining
bread slices, ricotta side down.
5 Turn the heat to medium and cook the
first side for 35 minutes until deep golden,
61
14/08/2014 13:57
Grilledsandwiches
pressing gently with a spatula.
Carefully turn with a spatula and cook
on the second side for 23 minutes
more, or until the bread is deep
6 Remove from the pan, transfer to
a plate and cut in half diagonally. Let
cool for a few minutes before serving.
Repeat for the remaining sandwich, if
necessary. Any remaining sage butter
can be drizzled over the sandwiches
before serving.
33g, carbs 45g, sugars 7.5g, protein
toasted sandwich with Avocado,

refried bean and Monterey Jack
Toasted sandwich with

avocado, refried bean
and Monterey Jack
This sandwich is great any time of day,
either as it is or with a fried egg on
top. For extra heat, use spicy refried
beans. Any kind of salsa will go nicely
on the side.
4 slices white bread
200g refried beans
1 ripe avocado, sliced
150g grated vegetarian Monterey Jack
or mild Cheddar
For the salsa:
2 tomatoes, finely chopped
1 small red pepper, deseeded and
roughly chopped
2 spring onions, finely chopped
1 fresh green chilli, finely chopped
small bunch of coriander, finely
chopped
freshly squeezed juice of 1 lime
pinch of salt
1 Butter the bread slices on one side
and arrange buttered-side down on
a clean work surface or chopping
board. Spread the beans on the nonbuttered side.
2 Put two slices of the bread in a large,
non-stick frying pan, butter-side down.
If you can only fit one slice in your pan,
youll need to cook one sandwich at a
time. Arrange half the avocado slices
on top of each slice of bread, then
sprinkle over half the grated cheese
in an even layer. Cover with another
bread slice, butter-side up.
3 Turn the heat to medium and cook
the first side for 35 minutes until
deep golden, pressing gently with a
Adapted recipes and images from Grilled Cheese by Laura Washburn (Ryland Peters & Small, 9.99).
spatula. Carefully turn with a large

spatula and cook on the second side
for 23 minutes more, or until deep
4 Meanwhile, make the salsa by
combining all the ingredients and
mixing thoroughly.
5 Remove the sandwiches from the
pan, transfer to a plate and cut in
half. Let them cool for a few minutes
before serving with the salsa.

24.5g, carbs 67g, sugars 14.5g, protein
36.5g, salt 4.5g, fibre 15.5g
Cheesy
does it
Buy Grilled Cheese for the special
price of 7.99. See page 59 for
further details. (The book also
contains non-vegetarian recipes.)
62 |
14/08/2014 13:57
Organic Extra Virgin Sunshine

from Suma
Our Organic Extra Virgin Coconut Oil contains

nothing but coconut.
Ethically sourced, freshly harvested and pressed within
48 hours of picking, youll feel like youre walking on
sunshine.
VL50_063.indd 63
14/08/2014 11:30:24
TIMES 2014
CHARLIE BIBBY/THE FINANCIAL
The founder of bespoke

bakery shop Konditor &
Cook, Gerhard Jenne has
made a name for himself
as a Konditor (pastry chef)
and celebrity cake maker
in Munich, then London.
Here he reveals the secrets
to creating some of the
shops legendary bakes.
Cakes from the

Raspberry fudge tart
This is a fantastic dessert, combining
the sharpness of fruit with the richness
of dark chocolate. It is quite easy to
make, especially if you have a freezer
already stocked with some sweet pastry
and raspberries. I have suggested
two different finishes below: a simple
dusting of cocoa powder and an eyecatching and elegant marbled white
chocolate pattern.
Serves 10 | Prep 30 mins + chilling
Cook 25 mins
1 quantity of sweet pastry
(see recipe, opposite)
75g unsalted butter
300ml double cream
250g dark chocolate (54% cocoa solids),
chopped
200g raspberries
Finish 1:
1 tbsp dark cocoa powder
Finish 2:
75g white chocolate, chopped
about 12 fresh raspberries

surface to 34mm thick and use to line a
25cm loose-bottomed tart tin. Trim off
the excess and chill the pastry case for
30 minutes. Heat the oven to 180C/
fan 160C/gas 4.
2 Line the pastry case with aluminium
foil, draping it over the edges a little,
and fill it with baking beans or rice.
Bake blind for 15 minutes, then remove
from the oven and leave to stand for
5 minutes. Lift out the foil with the beans
or rice and return the pastry case to the
oven for 510 minutes, until the pastry is
golden brown and crisp. Remove from
the oven and leave to cool.
3 To make the filling, melt the butter in a
saucepan over a low heat, then add the
cream and gently bring to near-boiling
point. Add the chopped chocolate and
stir until it has completely melted and
you have a smooth ganache.
4 Scatter the raspberries over the
base of the tart. Carefully pour in the
chocolate ganache and level the top
with a palette knife. If you opt for finish 1,
refrigerate immediately until firm. Finish 2
FOOD PHOTOGRAPHY JEAN CAZALS 2014
Konditorei
64 |
064-7_VL50[Konditor]NT2PMSJ2PM.indd 64
14/08/2014 18:37
Masterclass
should be applied as soon as you have filled
the tart with the ganache.
5 For finish 1, remove the tart from the
fridge an hour before serving, place a few
1cm-wide strips of cardboard in an abstract
criss-cross pattern across the tart and dust
lightly with the cocoa powder. Carefully lift
off the cardboard.
6 Alternatively, for finish 2, melt the white
chocolate in a bowl set over a pan of gently
simmering water or in a microwave; if using
a microwave, be very careful and use a low
setting, as white chocolate can burn easily.
Make a small parchment piping bag (see
below), fill it with the melted chocolate, then
cut a 12mm opening in the tip. Pipe the
white chocolate in S shapes over the top of
the tart. Using a toothpick or skewer, create
some feathered swirls, Florentine-paper
style. Chill the tart until ready to serve.
carbs 35g, sugars 22g, protein 4.5g, salt
0.4g, fibre 2g
Sweet pastry
50g caster sugar
1 medium free-range egg yolk
100g salted butter, cut into cubes
150g plain flour
Raspberry
fudge tart
Put the sugar and egg yolk in a mixing

bowl, combine briefly with a wooden
spoon, then add the butter. Using the
spoon or your fingers, blend them until they
come together. You can also do this in a
freestanding electric mixer. Sift in the flour
and quickly work everything into a dough.
Shape into a flat slab, wrap in cling film and
chill for 1 hour before use. The pastry will
keep in the fridge for 5 days and can also be
frozen, well wrapped.
Konditors secrets
How to make a
parchment piping bag
Cut a 30 x 15 x 25cm triangle from a
piece of baking parchment. Lay it flat
with the longest side on your left. Curl
the top corner towards you and to the
right, forming a cone. Hold it together
with your thumb and index finger.
While still holding it, curl the bottom,
corner up and around the cone. Now
pick up the tip of the cone with your
other hand and remove your thumb
and index finger from the opening of
the cone. Tuck what used to be the
bottom corner inside the opening of
the cone to stop it unfolding.
65
14/08/2014 18:39
Toffee apple crumble

Tucking into a slice of this wonderful
spiced and caramel-scented pie is
the culinary equivalent of sitting on a
soft rug by a smouldering log fire. Its
homely, spicy-sweet taste makes it a
real autumn and winter warmer.
Cook 35 mins
1 quantity of sweet pastry (see recipe
on page 65)
4 tbsp white breadcrumbs (or sponge
cake crumbs)
500g Bramley, Discovery or Russet
apples (about 420g prepared weight),
peeled, cored and thinly sliced
quantity of streusel (see recipe,
opposite), with 1 tsp ground mixed
spice added
1 tbsp icing sugar
For the toffee caramel:
100g unsalted butter
150g caster sugar
50ml single cream
Toffee apple
crumble

surface to 34mm thick and use to line
a deep 20cm loose-bottomed tart tin.
Trim off the excess and chill the pastry
case for 30 minutes. Heat the oven to
200C/fan 180C/gas 6.
2 Sprinkle the breadcrumbs over the
base of the pastry case, layer the sliced
apples on top, then scatter over the
streusel mix. Bake for 35 minutes, until
the crumble is lightly browned and the
apples are tender.
3 While the pie is in the oven, make the
toffee caramel. You will need a small,
heavy-based pan. When the caramel
is ready, its important to cool the
pan quickly, so fill the kitchen sink, or
a heatproof container large enough
to take the base of the pan, with cold
water in readiness.
4 Put the butter in the heavy-based
pan and place over a medium heat
until it is just below simmering. Add
the sugar and stir until dissolved.
Cook the mixture over a low heat until
caramelised; it should be the colour of
brown eggshells.
5 Pour in the cream in a slow stream.
The mixture will bubble up and be very,
very hot, so its a good idea to be extra
careful and perhaps make sure your
arms are covered. Briefly continue to stir
over the heat until the caramel forms a
smooth emulsion. Now dip the base of
the pan in the cold water to prevent the
caramel darkening further. Set aside.
14/08/2014 18:39
Masterclass
6 Remove the pie from the oven and
leave to cool on a wire rack. Lift it
out of the tin and dust with the icing
sugar, then drizzle the top with the
toffee caramel.
Cooks tip This wonderful, creamy
toffee caramel can be used for other
desserts poured over ice cream or
warm brownies, for example. It will
keep in the fridge for up to 2 weeks.
25g, carbs 66g, sugars 30g, protein
6g, salt 1g, fibre 3g
Streusel
170g plain flour
100g caster sugar
100g salted butter, cut into small cubes
Put all the ingredients in a bowl.
Mix either with an electric mixer or
by hand. If mixing by hand, mix the
flour and sugar together, add the
cubed butter, then, using quick
movements, use your fingertips to rub
the mixture together until it forms a
clumpy consistency.
Stem ginger cake

We recently stopped baking this cake
to make room for something new in
the shops. There was a lot of protest
from our regulars, so heres the
opportunity for you to bake your own.
Copious amounts of candied stem
ginger give this cake its spicy, gingery,
sweet taste. Its very soft and moist
and, sealed under its simple lemon
icing, it keeps really well thats if you
can resist it!
1 Heat the oven to 165C/fan 145C/gas 3.

Line the base of a 26cm springform
cake tin with baking parchment.
2 Sift the flour into a bowl and set
aside. Using an electric mixer, beat
the butter with the sugar, treacle and
ground ginger for about 5 minutes,
until the mixture is light and fluffy.
Then mix in the ground almonds.
3 Beat in about a fifth of the beaten
eggs, then reduce the speed and add
a tablespoon of the flour. Repeat until
all the egg is mixed in, then mix in
another tablespoon of flour. Add the
milk and mix that in too. Gently fold
in the remainder of the flour. Add the
chopped stem ginger and fold in until
evenly distributed.
4 Turn the mixture into the prepared
tin, level the top and bake for
15 minutes. Reduce the oven
temperature to 150C/fan 130C/gas 2
and bake for a further 45 minutes,
until a skewer inserted in the centre
comes out clean. Remove from the
oven and leave to cool.
5 To make the icing, sift the icing
sugar into a bowl, add the lemon zest,
then gradually stir in enough lemon
juice to make a thickish paste.
6 Turn the cake upside down and peel
off the baking parchment. Turn it the
Konditors secrets
How to make candied

LEMON zest
Remove 24 fine strips of zest from 1 lemon with a
zester, or use a vegetable peeler and then cut the zest
into 1mm-wide pieces with a small knife. Put 75g caster
sugar in a small saucepan, add 75ml water and bring
to the boil, stirring to dissolve the sugar. Add the strips
of lemon zest to the boiling sugar syrup. Turn down
the heat and simmer for 7 minutes. Be careful not to
let it caramelise too much or it will burn spectacularly.
Remove from the heat and, using a fork, fish the strips
of peel out of the syrup and place on a piece of baking
parchment to cool.
right way up again and spread the

lemon icing on it with a palette knife
or the back of a spoon. Decorate with
flaked almonds, thin slices of ginger
and candied lemon zest, if liked.
Cooks tip You could do as some
restaurants did when we used to
supply them with this cake: omit the
lemon icing and lightly warm the
cake in a microwave or oven before
serving, then pass it off as a steamed
ginger pudding.
19g, carbs 84g, sugars 64.5g, protein
Recipes adapted
from Konditor & Cook
by Gerhard Jenne
(Ebury Press, 20).

250g self-raising flour
325g salted butter, softened
250g caster sugar
50g black treacle
1 tbsp ground ginger
50g ground almonds
5 medium free-range eggs, lightly
beaten
125ml milk
100g stem ginger in syrup, chopped
Stem
ginger
cake
For the lemon icing:

200g icing sugar
juice and grated zest of 1 unwaxed
lemon
Bespoke
baking
To decorate (optional):
2 tbsp flaked almonds, lightly toasted
2 bulbs of stem ginger, finely sliced
candied lemon zest (see recipe, right)
Buy Konditor &

Cook for the
special price of
16. See page 59
for further details.
67
14/08/2014 18:39
Festivalpreview
VegfestUK London Saturday 27Sunday 28 September
Best in show
One of Europes agship veggie lifestyle
shows returns to London this month, as we
take a look at what to expect from the plantbased food and drink extravaganza.
It was quite unbelievable I had no idea it
would be so busy, says VegfestUK founder
Tim Barford, talking about last years London
debut. It so exceeded my expectations. Very
few shows last at Olympia into a second year,
so we are well chuffed to be going again.
Following a highly successful first show
last October in which 9,000 people visited
over two days Tim and the rest of his

team have been busy planning on making
this years event an even bigger hit, with
more than 10,000 visitors expected to walk
through its doors.
While VegfestUKs inauguration within
Olympias West Halls was a success, Tim also
took away some valuable insight into the new
location: There were always going to be a few

teething problems with a new venue, seeing
how the layout works best. We have been
able to improve the layout from last year and I
think it will flow a bit easier as a result.
A family day out

Spread across two floors, there will be over
200 stalls (up from last years 180) full of
top-notch food, body care, cosmetics and
fashion, plus various special discounts and
free samples for hungry show-goers over
both days.
In VegfestUK tradition, attendees will
also be treated to live entertainment from
comedians and musicians, childrens activities
(see right), as well as nearly 100 health and
lifestyle workshops and cookery demos.
There will also be a host of high-profile
Very few shows last at

Olympia into a second
year, so we are well
chued to be going again
68 |
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14/08/2014 18:49
Next issue
Photography: Glyn Ridgers
On sale
25
September
Five things
to do on
the day
Comedy hour
Be sure to check out stand-up
comedian Andrew ONeill wholl
be appearing on Saturday, along
with Carl Donnelly, wholl be
performing on Sunday.
Celebrity face-to-face
Meet TV presenters SarahJane Honeywell (CBeebies)
and Amanda Hamilton (GMTV),
superstar vegan athletes Brendan
Brazier and Fiona Oakes (see
our feature on page 27), and
Goldblade frontman John Robb.
Kids activities
Keep the young ones
entertained while you roam around
the rest of the show, with activities
that include the Disco Dome,
where they can bounce to the
beats on an inflatable dance floor.
Cooking demos
Watch and learn as vegan
chefs demonstrate their creations
across both days. Food blogger
ine Carlin (see page 40) will
be cooking one of the dishes from
her new book, Keep it Vegan,
on Saturday.
speakers from all over the world,

meet the expert one-to-one
sessions, book signings and
specialist caterers providing
exceptional global cuisines to enjoy.
With so much to see and do
this year, what is Tim looking
forward to the most? Got to be
comedian Andrew ONeill hosting
the VegfestUK 2014 awards. Could
be a complete disaster! Weve also
got some amazing speakers again,
and some new kids activities
which obviously Ill have to try out
thoroughly myself before we open!
068-9_VL50[VegFest]NTPMSJPM.indd 69
Workshops
Take in one of the everpopular workshops, with engaging
speakers such as leading
nutritionist Yvonne BishopWeston, wholl be explaining
how to maximise your childrens
physical and mental development.
l Advance tickets cost 10

(standard), 6 (concession). Tickets
on the gate cost 12 (standard), 8
(concession). Entry for under-16s is
free. For further information, visit
www.london.vegfest.co.uk.
Photograph: David Frenkiel
Dont forget
to vote!
Register your vote today for

Vegetarian Living as Best Publication
at the VegfestUK 2014 awards:
www.vegfest.co.uk/vote
A spooky Halloween supper,

gourmet lunchbox ideas,
orchard fruit puddings,
and much more!
14/08/2014 18:49
I need some
healthy but
delicious
ideas for
dinner
tonight
Where can
I read about
the latest green
issues and find
out about new
eco-friendly
products?
What cruelty-free
beauty products
should I be using?
Id like to read interviews with

chefs, celebrities and others who
live a lifestyle similar to mine
070-1_VL50[website_app]PMSJPM.indd 1
14/08/2014 14:09
JOIN OUR COMMUNITY

DOWNLOAD OUR APP TODAY!
The UKs best-selling vegetarian magazine is available for
your Apple iOS, Android, Amazon and Windows 8 devices.
= 4.49
The app is available worldwide 2.99/US$4.99/C
per individual issue
Each issue will be released on the same UK street sale

date as the printed magazine, so overseas fans no longer
need to wait!
Further future issues and back issues can be purchased
within the app
Subscriptions are also available within the app
(a subscription will start from the next released issue)
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For more information on the app, go to
www.bit.ly/VLmagazine
My friends always tell me Im a

great cook, but how can I share
my recipes with other people
and nd out what they think?
GET IN TOUCH!
Find us on Facebook (VegetarianLivingMagazine) and
chat with like-minded foodies. Follow us on Twitter
(@VLmagazine) to keep up to date with the latest
happenings in the world of Vegetarian Living.
070-1_VL50[website_app]PMSJPM.indd 2
Tell us whats on your mind and

what you want to read about.
www.vegetarianliving.co.uk is
a great way to have your say!
14/08/2014 14:09
Classics rewritten
What springs to mind when you think of a traditional
vegetarian dish? Sarah Beattie has revisited six
stalwarts of meat-free cooking, to transform these
somewhat ordinary dishes into modern recipes full of
spice, zest and great avours.
LEMON AND
TARRAGON NUT
CUTLET
Non-vegetarians often think that vegetarians

diets pretty much consist of six dishes: nut
cutlets (Id never eaten one until I started
this research), lentil roast (as per Neil in The
Young Ones), vegetable bake, macaroni
cheese, veggie burgers and an omelette.
Of course its not true, but I thought it
might be fun to as the French say have
un relooking at these clichs. In our house,
we rarely eat any of them these days and I
wondered why not. I realised that each had
a perceived fault: bland, too dry, boring,
and so on. But in the case of the cutlets, it
was simply blind prejudice (the very fault
for which Im always castigating confirmed
meat-eaters). I resolved to do better and
began investigating.
When vegetarianism in Britain became a
real movement during the Victorian period,
even mainstream publishers of cookery
books took notice. Alongside the sections on
feeding invalids, infants and the enfeebled
elderly, there were recipes for feeding
vegetarians. Many of the recipes were
similarly bland and not at all to todays taste.
Breadcrumbs bulked ingredients out and
herbs and spices were virtually non-existent.
I just could not imagine wanting to eat
those cutlets!
My classics makeover needed to add zingy
flavours, to look more tempting, to improve
texture and to make the dishes much more
attractive. They say the proof of the pudding
is in the eating: my other half, a macaroni
refusenik, has already asked me to make the
Bajan macaroni again
SARAH BEATTIE
is the author of six
cookbooks and a
Vegetarian Living
regular. She has been
vegetarian since she
was 17 and revels in
the pleasure of good
food through the alchemy of cooking.
She has appeared on BBC Food & Drink,
This Morning and Womans Hour and was
shortlisted for the prestigious Guild of
Food Writers Cookery Journalist of the
Year award in 2013.
PHOTOGRAPHY SARAH BEATTIE 2014
72 |
072-6_VL50[SB_Classics]NTPMSJPM.indd 72
14/08/2014 18:50
Veggiefavourites
RECIPES
Lemon and tarragon
nut cutlet
I was surprised to find that every
single nut cutlet recipe I read had
beaten egg to bind, making them
unsuitable for vegans. I experimented
to create a cutlet that was moist,
tender, not heavy, but held together
well. These cutlets are baked in the
oven, but if you prefer, you can steam
them or fry in a pan.
Cook 20 mins
1 large onion, grated
3 cloves garlic
250g ground almonds
2 tbsp ground yellow (golden) linseed
1 lemons
2 tbsp tarragon, chopped
4 tbsp cold-pressed rapeseed oil
pinch of sugar
1 Put the grated onion into a bowl.
Grate one of the cloves of garlic and
add it to the onion. Mix in the ground
almonds and linseed.
2 Add the juice and finely grated
zest of one of the lemons, plus
1 tablespoon of the tarragon. Season
well with salt and black pepper. Mix
and shape into 6 cutlets, then leave
to chill.
gas 6. Put the cutlets on a baking
sheet and brush them with vegetable
oil, then bake for 1520 minutes.
4 To make the sauce, blend the
remaining garlic cloves with the
rapeseed oil and a pinch of salt, black
pepper and a pinch of sugar, until the
mixture is thick and pale. Gradually
add the juice of the remaining half
a lemon, while still blending. Stir
through the remaining tarragon.
5 Serve the sauce with the cutlets,
alongside boiled potatoes and a green
vegetable, or opt for salad and a
baked potato.
PER SERVING 391 cals, fat 35g, sat fat
3g, carbs 6.5g, sugars 4.5g, protein
10.5g, salt 1g, fibre 5g
freezeme
Cool the cutlets and wrap individually

in foil or put in sealed bags. Reheat by
baking or frying.
NO-BAKE CREAMY
VEGETABLE BAKE
No-bake creamy
vegetable bake
I used a selection of baby vegetables
to make this bake special. As they
were small and tender, they cooked
in next to no time. Youll have to
cook for longer if you use older
veg. If you dont want to make the
crunchy topping, you could serve the
vegetables over rice or pasta.
1 tbsp butter
1 large onion, cut into small chunks
about 700g prepared vegetables, cut
into bite-sized pieces (I used minipumpkins, tiny patty pan squash,
baby fennel, baby yellow and green
courgettes, and button mushrooms)
salt and pepper
a few sprigs of lemon thyme (optional)
200g crme frache
oil
1 slice bread, cut into small cubes
12 cloves garlic, finely sliced
1 Melt the butter in a frying pan, then

cook the onion until it just starts
to turn translucent. Add the other
vegetables, season and add the lemon
thyme, if using.
2 Cover and cook over a moderate
heat until tender, then stir through the
crme frache. Keep hot, but dont let
it boil.
3 While the vegetables are cooking,
heat the oil you need a depth of
around 2cm, so I do mine in a wok.
Fry the bread until its just starting
to turn golden. Add the garlic, and
fry until the garlic and bread are both
nicely browned.
4 Drain the bread into a sieve over
a heatproof bowl (be careful not to
splash yourself with the hot oil).
5 Spoon the creamed vegetables into
a dish and serve topped with the crisp
bread and garlic.
12g, carbs 12g, sugars 6g, protein 5g,
salt 1.4g, fibre 4.5g
Vegans should
use a dairy-free
margarine instead
of butter, and can
substitute crme
frache with soya
cream and a squeeze
of lemon juice.
freezeme
Put the creamy

bake in a
heatproof dish and
wrap. Defrost and
then reheat in a
moderate oven until
piping hot.
73
14/08/2014 18:50
Greek-style veggie burger

with kritipi
Im not very keen on most
commercially available veggie burgers
certainly not the sort with sweetcorn
and peppers in a crumb crust but
children especially seem to like the
contrast between the soft inside and
the crisp outside. But I do love the
combination of earthy chickpeas and
sweet red peppers, often serving
hummus with roasted peppers so I
melded the hummus/burger/falafel
idea and added a dash of tangy kritipi
for extra flavour. I served mine in pitta
bread with salad, but you can opt for a
burger bun, if you prefer.
Cook 10 mins
Greek-style
veggie burger
with kritipi
1 tbsp oil
1 onion, chopped
2 cloves garlic, finely chopped
tsp ground cumin
1 tsp ground coriander
400g cooked chickpeas (you can
cook your own or use cans or jars)
2 tbsp tahini
50g gram flour
1 tbsp chopped parsley
75g sesame seeds
For the kritipi:
200g grilled skinned red peppers,
fresh or bottled
200g vegetarian feta cheese
12 tsp smoked pimentn picante or
dried chilli
2 cloves garlic, crushed
1 Heat the oil and fry the onion and
garlic until golden. Stir in the cumin and
coriander and remove from the heat.
2 While the onion and garlic are
cooking, put the chickpeas in a large
bowl and break them up with a big
fork or a potato masher to give a
rough pure dont use a blender, you
dont want it to be smooth. Stir in the
onion and garlic, tahini, gram flour and
parsley, and mix well.
3 Spread the sesame seeds on a plate.
With wetted hands, form the mixture
into 6 patties and place on the sesame
seeds. Turn carefully to coat both
sides in seeds, then leave to chill.
4 Meanwhile, make the kritipi by
simply blending all the ingredients
together to form a smooth pure.
5 Cook the patties on a greased heavy
griddle or frying pan. Dont attempt to
turn them until a nicely browned crust
14/08/2014 18:50
Veggiefavourites
has formed on the base, then flip and
cook the other side.
6 Serve the burgers in pittas or buns,
layered with salad and the kritipi.
COOKS TIP You can also use the kritipi
as a dip with crisps, crudits and
bread or as a dressing on salad.
7.5g, carbs 20.5g, sugars 4.5g, protein
freezeme
Freeze the burgers cooked or uncooked in

a sealed plastic container. The kritipi is not
suitable for freezing.
6 Bake in the oven for 1520 minutes.

Stand in a warm place for a couple of
minutes, before carefully removing
from the tin. Serve on a platter with
your chosen vegetables.
1g, carbs 71.5g, sugars 7.5g, protein
33.5g, salt 1.1g, fibre 17.5g
Chipotle and harissa pastes should
be vegan, but it doesnt hurt to check
ingredients before buying.
freezeme
Freeze the lentil roast well wrapped.

Defrost and reheat thoroughly.
Lentil roast
You could serve this for Sunday lunch
or a midweek supper. Its filling and
tasty. I served mine with cauliflower
mash, but its also good with roast
or boiled potatoes. Add some other
vegetables such as carrots, broccoli
and peas and you could probably
serve eight people.
2 medium or 1 large aubergines
(about 800g)
oil
1 large onion
2 allspice berries, crushed
tsp ground cloves
800g can green or grey lentils
(or cook your own)
salt and pepper
1 tsp chipotle paste or harissa
2 tsp maple syrup
gas 6 and line a 1kg loaf tin with
baking parchment.
2 Cut enough thin, lengthwise slices
of aubergine to line your loaf tin and
cover the bottom. Fry them in a little
oil, then put to one side.
3 Chop the remaining aubergine and
the onion, and fry in a little more oil
until browning.
4 Add the allspice, ground cloves, and
half the lentils, then remove from the
heat and pure the mixture using a
blender. Stir through the rest of the
lentils and season with salt and pepper.
5 Lay the aubergine slices over the
base and up the sides of the lined loaf
tin. Scrape in the lentil mixture, then
cover with the rest of the aubergine
slices, neatly tucking in the edges. Mix
together the chipotle paste or harissa
with the maple syrup, and brush over
the top.
Sou omelette
My grandma used to make us souffl
omelettes as a quick lunch treat. Wed
set up a sort of production line: one
to whisk, one to cook and one to take
their chances with the eye-level grill
(there were advantages to wearing
glasses). Id not thought about
them in decades, so was pleased to
reacquaint myself with the pillowy
pleasures of the rich soft egginess.
You could make a sweet one and fill it
with jam, although that might be overegging the pudding.
LENTIL ROAST

23 free-range eggs, separated
1 tsp water
salt and pepper
knob of butter
For the filling:
fried mushrooms, sliced tomato,
cheese, herbs, rocket or spinach,
as you prefer
1 Preheat the grill. Whisk the egg
whites until softly peaking. In a
separate bowl, beat the yolks with the
water and salt and pepper. Fold the
egg whites carefully into the yolks.
2 Melt the butter in a frying pan
(I keep one just for omelettes and
pancakes). When the butter reaches
the point of fragrance (when it smells
irresistible), pour in the egg mixture
and shake the pan to settle it.
3 Cook a minute or two, then pop it
under the grill to cook the top. Slide
on to a plate and stuff with your
chosen filling. Eat immediately.
PER SERVING 323 cals, fat 26g, sat fat
10.5g, carbs 1g, sugars 1g, protein 21g,
salt 1.7g, fibre 0.5g
SOUFFL OMELETTE
75
14/08/2014 18:51
Veggiefavourites
Bajan macaroni
cheese
Once upon a time I won a holiday
island-hopping in the Seychelles, but as
I was still feeding my infant daughter,
I traded it for a self-catering family
holiday in Barbados. (How many kudos
points does that get me on Mumsnet?)
This slightly spicy version of a
Mackercheese (as it was known in our
house) was our best souvenir. Some
versions are made with evaporated
milk and traditionally they are baked
to be quite firm in fact they can
be simply called pie but I prefer it
creamy, with the top just flashed under
a hot grill.
Cook 15 mins
knob butter or 1 tbsp oil
1 large mild onion, sliced
1 large red pepper (I prefer the long,
pointy type), deseeded and sliced
1 tsp ground cayenne pepper (I often
use the smoked pimentn picante as it
has a lovely rounded flavour)
250g short-cut macaroni
200ml single cream
175g grated vegetarian cheese, such as
Monterey Jack or Cheddar
salt and pepper
1 Put a large pan of salted water on to
boil. Preheat the grill.
2 Fry the onion and pepper slowly in
the butter or oil, until meltingly soft.
Stir in the cayenne or pimentn.
3 When the water is boiling, drop in the
macaroni and cook until just tender.
Drain the pasta and add to the peppers
with the cream and most of the cheese.
Mix and season.
4 Pile into a heatproof dish. Scatter
over the remaining cheese and put
it under the grill until the top has
browned. Serve immediately in
Barbados we ate it with callaloo, but at
home Ill settle for my rainbow chard
from the garden.
COOKS TIP South Caernarfon
Creameries in Gwynedd do a
vegetarian Monterey Jack. They also
have an aged one, Dry Jack, for a bit
more bite.
10.5g, carbs 36.5g, sugars 5.5g, protein
freezeme
Freeze in a sealed container. Defrost and

reheat, stirring occasionally until piping hot.
BAJAN MACARONI CHEESE
76 |
14/08/2014 18:51
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Koko Dairy Free a no sacrifice alternative to cows milk.
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VL48_100.indd 100
11/06/2014 15:40:08
COMPILED BY: KAREN HOLLOCKS
Helping to make our world a

greener, more ethical place
Karen Hollocks is passionate about preserving

our fabulous planet. She loves seeking out the best
and brightest eco-products, and as mum to a twoyear-old, shes a big fan of ethical kids clothes and
natural products that give little ones the best start in life.
Conservation heroes
NEW WILDLIFE CAMPAIGN IS FIT FOR A PRINCE
A new campaign to support vital species
preservation has been launched with backing
from famous faces and some very high places!
The #WhoseSideAreYouOn campaign was
officially launched in June by HRH the Duke
of Cambridge and sporting legend David
Beckham. The campaign is also supported by
a team of high-profile global ambassadors,
including Andy Murray, Lewis Hamilton,
Franois Pienaar, Rahul Dravid, Yao Ming,
Sir Matthew Pinsent, Hans Sarpei and The
Leicester Tigers.
The campaign aims to harness the power of
sport and social media to ask this generation
whose side they are on: the side of illegal killing
or the side of species preservation. It calls for
people to show their support by signing up
via Facebook, Twitter or Google+, subscribing
to the United for Wildlife You Tube channel or
visiting the website www.unitedforwildlife.org
to find out more. The campaign will also be
supported by United for Wildlife sports events.
United for Wildlife was created in early 2014
by the Royal Foundation, led by Prince William.
A collaboration of seven charities, its aim is
to bring together the worlds leading wildlife
charities in order to scale up the response to

conservation crises.
Prince William said: Around the world, the
illegal wildlife trade is responsible for the
slaughter of tens of thousands of animals
a year, pushing some of our most beloved
species to the brink of extinction. Our children
should not live in a world without elephants,
tigers, lions and rhinos. Enough is enough.
It is time to choose between critically
endangered species and the criminals who
kill them for money.
Glyn Davies, director of global programmes
at WWF-UK, one of the seven charities
supporting United for Wildlife, said: Athletes
understand adversity and we are delighted that
so many sporting icons have chosen to stand
together to use their voices and their influence
to help make a difference. Being a champion
takes determination an ability to stand up to
even the most daunting of challenges.
We know that stamping out the illegal
wildlife trade, an estimated 19 billion dollar
global industry, is no easy task. But by pulling
together and working towards solutions, United
for Wildlife is determined to make it happen.
A UNITED FRONT
United for Wildlife is a collaboration
of seven international conservation
organisations convened by Prince
William. It is committed to focusing
increased attention on the most
pressing conservation issues of
our time.
Led by the Royal Foundation,
these organisations are
Conservation International, Fauna
& Flora International, International
Union for the Conservation of
Nature, The Nature Conservancy,
Wildlife Conservation Society,
WWF-UK and The Zoological
Society of London.
The aim of United for Wildlife is
to raise the profile of conservation,
and increase awareness of the
choice they are asking people
to make between critically
endangered species and the
criminals who kill them for profit.
To find out more, visit
www.unitedforwildlife.org.
78 |
078-80_VL50[ECO_pages]NTPMSJPM.indd 78
14/08/2014 18:52
Ecolife
NATURAL
LEADERS
Pure success
FREE FROM SKINCARE AWARDS CELEBRATE BRANDS
DEDICATED TO STAMPING OUT HARMFUL ADDITIVES
Natural beauty brands including Botanicals,

Faith in Nature and Green People were
among the winners at the 2014 Free From
Skincare Awards.
The awards are designed to celebrate
manufacturers who create products that
exclude many of the allergens, chemicals
and artificial additives associated with
skin and health concerns, or ethical and
environmental concerns. Entries are assessed
by panels of independent experts and then
undergo a rigorous month of testing
by experienced Beauty Bible testers
(www.beautybible.com).
Commenting on the
exceptionally high standard of
entries this year, the awards
coordinator, Alex Gazzola, said:
The standard was far higher this
year, and all winners and medallists
performed exceptionally well.
Winners of the biggest awards
on the night were Botanicals, who
picked up the Best Brand award,
and Tropic Skin Care, whose Smoothing

Cleanser with Organic Bamboo Cloth, was
named Best Free From Skincare Product.
Details of the winners in other categories,
including family skincare, haircare,
make-up and face care, can be found at
www.freefromskincareawards.co.uk.
PLAY YOUR CARD RIGHT

Weve seen recycled cardboard put to many creative
uses here at VL, but a new range of homewares at
online retailer Doris and Boris has impressed even us!
Made from corrugated cardboard coated with
a water-resistant finish to provide protection, the
intricate range includes a display bowl, priced at
17.50, and a decorative vase with glass inner, priced
at 24.50.
Visit www.dorisandboris.co.uk to find out more.
Furniture fans will also want to check out the sites
collection of stunning upcycled furniture, which
includes lovingly restored chairs, tables and couches.
Winner of the
prestigious Best
Brand title at the Free From Skincare
Awards, Botanicals have been making
natural beauty products for 10 years.
The company entered three individual
products into this years awards, each of
which also won silver in their respective
categories. Heres what the judges said
about them:
Botanicals
Revitalising
Body Polish
It felt lovely, not too
oily and the sugar
dissolved at just the
right speed. Its a really invigorating scent
and it left my skin feeling nourished.
The citrus and ginger is a winning
combination. Its an effective and healthy
option to improve the appearance and
texture of skin.
Botanicals Foot
Softening Balm
The skin on my feet
just got better and
better: loved that you
only needed the tiniest
amount. Minty and
incredibly refreshing,
with clear labelling and beautiful
packaging. A nourishing, natural balm
to seriously soften hard, dry skin,
and nurture overworked feet.
Naturally antibacterial.
Botanicals
Gentle
Cleansing Melt
Really couldnt ask for
anything easier to use:
my skin felt amazing
after using this! My
skin was left feeling
more supple and
velvety smooth, with reduced shininess.
My overall skin tone looked clearer,
brighter and more even. Love, love,
love the natural fragrance and pretty
(recyclable) packaging.
To find out more about Botanicals and
shop online, visit www.botanicals.co.uk.
79
14/08/2014 18:52
Ecolife
HELP YOUR KIDS MAKE A DIFFERENCE TO THE WORLD AROUND THEM AT

HOME OR SCHOOL WITH THESE ECO-FRIENDLY IDEAS AND PRODUCTS
Gently does it
WELEDA LAUNCHES NEW EXTRA-KIND
SKINCARE RANGE FOR BABIES
Holistic health and beauty company
Weleda has launched a new baby care
range to help combat skin problems, such
as baby eczema, sensitive skin, rashes
and neurodermatitis.
The extra-gentle White Mallow Derma
range is dermatologically proven to soothe
even the most sensitive skin, and has been
awarded the National Eczema Association
Seal of Acceptance. All products are also
100 per cent certified natural.
The new range includes White Mallow
Body Lotion (11.95), White Mallow Nappy
Change Cream (8.95) and White Mallow
Face Cream (9.95). All contain extracts of
organic white mallow and pansy to soothe

skin prone to irritation, as well as organic
coconut oil and sesame oil to moisturise
and smooth.
Newly launched in 2014, the range
has already picked up awards, with the
body lotion and face cream both named
as winners at the recent TIPS (Trotters
Independent Publishing Services) awards.
All products are available directly from
Weleda at www.weleda.co.uk.
Let the sunshine in
PHOTOGRAPH: CECILIA COSTELLO
A new campaign from Friends of the Earth is

encouraging the nations schools to make the move
to solar energy.
Research shows that schools could save up to
8,000 a year with solar panels, but the upfront
cost of installing them puts many off. Friends of
the Earths Run on Sun campaign is calling on the
government to allow schools to borrow funds to
install solar panels, encouraging more to switch to
cleaner energy.
To find out more about the campaign and how
you can get involved, visit www.foe.co.uk/runonsun.
The website includes a petition, case studies,
downloadable solar packs for schools and an online
donation option.
WIPE OUT
NEW SURVEY REVEALS HOW

MUCH PARENTS RELY ON
PLANET-PUNISHING WIPES
A new survey has found that 60 per cent of

parents wipe their childrens hands up to 140
times a month around 1,680 times a year.
According to the survey, commissioned
by Vital Baby, the average parent will wipe
childrens hands at least 35 times a week, and
the majority use wet wipes to do so. Almost
60 per cent of parents also admitted they
worried about the impact of wet wipes on
the environment, so Vital Baby has come up
with an answer.
Vital Baby Sanitising Water is made from a
unique mix of water and hypochlorous acid,
which is produced naturally in the human
body to fight bacteria and germs. The spray
is completely natural and kills 99.9 per cent
of bacteria in seconds.
Dean Tollman, product development
and marketing director at Vital Baby, said:
Parents are thinking
more and more
about the future of
the planet, which is
only natural when
you have a child. We
are delighted to be
able to offer parents
an environmentally
friendly option that is
so easy to use.
Vital Baby
Sanitising Water is
available as a spray
from www.vitalbaby.
co.uk, priced at
2.49 (50ml) and
4.99 (500ml).
80 |
14/08/2014 18:52
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VL50_081.indd 81
a totally vegetarian company

14/08/2014 11:34:16
get sowing, growing and eating from your own veg patch, with Alice Whitehead
Step-by-step
With a green-fingered father
and grandfather, it was inevitable
that allotmenteer Alice Whitehead
would follow in their muddy bootprints. She has been growing her
own and writing about it for more
than 10 years.
Out & about

Your guide to events of
interest this coming month
24 September
Suffolk Autumn Show
A good escape from bad weather,

with plants, crafts and veg displays.
www.aztecevents.co.uk
9 September
Autumn Seed Sowing

Tips and tricks for what to sow yearend, with even the smallest garden
in mind.
www.petershamnurseries.com
1114 September
Heritage Open Days
This week-long celebration of British

heritage also includes free garden
tours at numerous leafy locations,
including Allesley Parks organic
Georgian kitchen garden in Coventry
and Cadland House Gardens
spectacular walled garden and fruit
houses in Hampshire.
www.heritageopendays.org.uk
Create a hot bed

Sow it
A simple hot bed can extend your growing season

by several months and mean you could be planting
all year round so have a go this weekend!
l A hot bed can be as deep and wide as you want, but
its often best to use existing structures, such as an old
cold frame or raised bed. Pallets are useful to make the
sides if you are building from scratch and its possible
to house them inside greenhouse beds too.
l If building from scratch, dig a pit around 80cm
deep (as this can help to insulate it in cold weather),
and make a rudimentary raised bed on top using four
planks of wood or pallets.
l Place fresh straw and fresh compost (made from
kitchen scraps, leaves and grass cuttings) in the base of
your hole and pop around 15cm of compost and topsoil
on top.
l Cover with fleece, tarpaulin or ideally a cold frame
lid, and leave for a few weeks to settle and heat up
before sowing direct.
l As the manure decomposes it will release heat and
this will keep your seeds and seedlings warm for up to
three months around 8C even in the coldest winters!
The beauty of a hot bed is that you can

use up old seed packets and experiment
with different crops. Good ones include
spinach, pak choi, lettuce, pea shoots, all
kinds of herbs and even some secondcropping seed potatoes for Christmas.
Buy it
Swot up on this low-cost, year-round,
eco-friendly gardening system with
expert tuition from Jack Firsts Hot Beds:
How to Grow Early Crops Using Age-old
Techniques (Green Books, 9.95), whose
highly productive hot beds featured on
BBCs Gardeners World.
Top tips
Dont throw away your muck after
youve used it. Beautifully decomposed,
this will be fantastic mulch for your other
beds and borders and you can start the
process in your hot bed all over again.
Things to do now
Pot up strawberrIES
Your strawberries will

have sent out lots of baby
plants on long runners
over the summer and
September is the time to
pot them up. Pop a pot
or seed tray, filled with
multipurpose soil, under
the baby plant and, once
rooted, snip away from
the parent and grow on.
Start composting
Pick and store apples
Sow peas and beans
If you havent got a

composting area, nows
a good time to start. Fill
your bin with twigs and
stems at the bottom for
good aeration and layer
with grass clippings,
kitchen waste, cardboard
and paper. Sit back and
watch the worms do the
work for you.
Once apples start falling

theyre ready to harvest,
so twist them carefully
off the stems and store
in a cool dark room for
up to a week for early
season varieties, a month
for mid-season, and until
December for late season.
Check regularly and
remove any bad apples.
Pop in some hardy broad

beans and peas this
month for overwintering,
and youll get earlier
crops next year. Sow
thickly in rows and add
a layer of fleece later if
temperatures dip. Try
pea Meteor or Kelvedon
Wonder and broad bean
Aquadulce Claudia.
82 |
082-4_VL50[Plot2Plate]NTPMSJPM.indd 1
15/08/2014 09:21
Kitchengarden
ESSENTIAL TIPS AND
ADVICE FROM THE
PEOPLE IN THE KNOW!
Trade secrets
Katherine Bone, senior gardener at the National
Trusts Attingham Park in Shrewsbury, shares her
secrets to harvesting herbs in autumn.
PERENNIALS AND ANNUALS Perennial herbs
like sage and rosemary can be harvested all
year round, but if you have French tarragon in
your garden you might want to harvest it now
before you protect it from the winter frosts.
Annual herbs like basil and coriander sown in
July will also be ready for harvesting and storing
in September.
HOW TO HARVEST When harvesting, choose a
dry day because any rain or dew on the leaves
could cause mould when storing. Using clean,
sharp secateurs, cut a few healthy young stems
from the herb and avoid older or woody growth
as this will be tough and lack flavour. Only
harvest one herb at a time so that the flavours
dont get mixed up, and avoid cutting too much
as youll end up with an excess of herbs and a
sorry looking plant!
DRYING HERBS
To dry the herbs,
hang them upside
down in a dark place an airing cupboard or
attic is ideal and after about one week the
leaves should be brittle. These brittle leaves can
be crushed into airtight, labelled containers and
kept until needed. Herbs dried in this way should
last for about 12 months; however, if they begin
to smell musty then throw them away.
FREEZING HERBS Another method of storing
herbs is to freeze them (and use them within
six months). This can be done either by placing
the herb in a bag, or chopping the herb up and
placing it in water, in an ice cube tray. I like to do
this with basil leaves, but instead of water I fill the
tray with olive oil. Once frozen, these make an
excellent addition to a tomato sauce!
Spring cabbages, overwintering onion sets,

oriental leaves, radishes, rocket, salad leaves and lettuces, spinach and spring onions.
VEG
LIVING
LOVES
HARROGATE
FLOWER SHOW
The stalwart of the horticultural

calendar returns this year to the
Great Yorkshire Showground
(1214 September), with plenty of
inspiration for grow-your-owners,
including: Inspiration Street a
series of 5 x 3-metre gardens set
against the backdrop of a Victorian
street packed with ideas for
gardening on a small scale; a Pip
to Press area, celebrating all things
apple from planting and pruning
to making your own ciders and
jams; the annual giant vegetable
competition; and delicious ways to
use your produce in the Plot to Pot
cookery theatre.
www.flowershow.org.uk
BIG IDEAS FOR LITTLE PLOTS
Go nuts!
Imagine swapping the pre-packaged (and

imported) nuts from the supermarket for your
own homegrown supply? Heres three to try
ALMONDS
GROW: Position on a southwest facing, sunny
patio to make the most of the pink spring
blossom and nuts in early autumn, which fruit on
second-year wood.
HOW: Buy a dwarfing rootstock such as
St Julien A and plant in a 60cm diameter
container with plenty of well-rotted compost.
Keep well watered and mulch/feed in spring,
and protect with fleece in winter.
TRY: Princess (www.vanmeuwen.com).
TOP TIP: Most almonds are self-fertile, but
will pollinate better when there is another
plant nearby.
COBNUTS (cultivated hazelnut)

GROW: Plant in large containers, at least
30cm diameter. Nuts can be harvested green
and succulent in August or golden brown in
September of the second year.
HOW: Plant as above, but prune out dead,

diseased and damaged wood between November
and April, and thin out top growth to 2 metres.
TRY: Self-fertile varieties such as Kentish Cob
(www.thompson-morgan.com).
TOP TIP: Nut trees hate competition, so remove
any competing weeds at the base.
AND ONE FOR NEXT SPRING PEANUTS

GROW: These can be grown from monkey nuts
sold at pet shops. Not technically a nut, but the
seed of a sprawling plant that forms in the flower
head, and plants itself by growing down into the
soil rather than up!
HOW: Crack the shell a little and sow into a small
pot of compost inside a plastic bag. Once the
seed has sprouted, take the bag off and place in
a propagator. Grow on in large pots in groups,
in a sunny, sheltered spot and harvest in autumn
when the plant dies back, by digging into the soil.
NATURAL
CROP PROTECTION
HOME-MADE REMEDIES TO DEAL
WITH SEASONAL PESTS
Leatherjackets are grey-coloured
grubs the larvae of crane flies
and daddy longlegs which feed
on plant roots (particularly lawn
grass) from September, so yellow
patches appear in your lawn. Lay
old strips of carpet on top and in
the morning the leatherjackets will
appear on the surface, then you
can take them to an area you dont
mind being nibbled.
83
15/08/2014 09:21
Kitchengarden
veg
LIVING
LOVES
Fruit
Press
Get on the craft cider or perry making bandwagon

and press your homegrown harvest with this
nifty fruit press (250), which can produce up to
13.5 litres of juice an hour from pre-crushed fruit,
including pears or apples. The robust, cast-iron
crossbeam swings to one side allowing you to
crush directly into the basket of the press, making
filling and emptying easy, then you can turn the
handle to release the juice.
Mini makes
Bird-feed mobile
The birds need all the help they can get before winter, so
try making this fun feeder recycled from household junk.
You will need
cardboard toilet rolls
scissors or hole punch
string
Cheerios or other cereal with holes
golden syrup
paintbrush
birdseed
old metal coat hanger
Cut your toilet rolls into 2 pieces. Punch 2 holes in

the middle of each roll with a hole punch or pair of
scissors (get mum and dad to help, if needed), so the
holes face each other.
Cut a 40cm length of string and tie a big knot

in one end (so it doesnt fall though your hole).
Thread the unknotted end through one hole in your roll,
add 4 or 5 Cheerios to the string as if youre making a
necklace, then thread it through the other hole in your
roll. Repeat with 2 or 3 rolls.
Add more cereal to the string above your rolls, and

in between, leaving a length of empty string to tie
to your coat hanger.
Using a paintbrush, paint your rolls with golden

syrup and carefully roll them in seed or sprinkle the
seed over the top, pressing it into the golden syrup. This
can be sticky and messy! Let them dry on a flat surface
for an hour or so.
Tie the lengths of string to the coat hanger: one at

each end and one in the middle, so they balance
each other.
Hang your mobile in the garden, under a tree or

somewhere sheltered (where it wont get too wet!)
and wait for the birds. The seeds will naturally fall away
as it rotates and help feed ground-feeding birds too!
84 |
www.worm.co.uk
Picking
partner
Get help gathering
fruit with a QuickPicker Fruit Picker. We
have five to give away
turn to page 59 to
find out how to enter.
Armchair
gardener
Check out the Gardeners Calendar app on
Google Play for a feast of advice and tips on eco
and green gardening, from making compost
to the Three Sisters technique and its unique
biodynamic moon planting guide, which is said
to maximise yields by planting crops at specific
times in the moon cycle.
4 ways to
Use a green manure

Mustard Like all green manures,
this fast-growing crop adds nutrients
and structure to the soil and helps to
suppress weeds at a time when theres
little else in the ground. A member of
the brassica family so dont follow
this with any brassicas (cabbage, cauli,
Brussels, etc.) in your crop rotation
it can be sown from March to midSeptember. Scatter and rake in and
leave for a few months before digging
in, letting the plants decompose
before sowing or planting.
Phacelia You can overwinter this
pretty flowering plant in mild areas,
but its best sown in later summer to
early autumn and dug in. You should
really dig it in before it flowers, but
if you leave a patch for flowers it will
attract a huge amount of pollinating
insects, such as bees and hoverflies.
Winter field bean This annual

legume is great for breaking up heavy
soils and can be sown right up until
November. Leave for 3 months and
dig in before flowering, then leave it
for another 4 weeks before you sow.
Winter tares Great for fixing
nitrogen into the soil. Sow in
September for overwintering and dig
in next year.
Please note: some childrens tasks may require adult supervision.
15/08/2014 08:34
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14/08/2014 14:13
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The
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A shopping guide to
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Fab franks
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Choose from mild (Breakfast), well-seasoned
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www.plant-based-foods.ie
Stay fresh 45
Berry Breeze is a clever device
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087_VL50[Advertorial]NTPMSJPM.indd 1
Spread the word 3.49

Savvy is a new range of naturally low-GI
sweet spreads with no added oil or sugar
great for all health-conscious people with a
sweet tooth! Made with a base of carob syrup
and tahini, the range of five flavours includes
Agave, Chocolate Agave, and Date & Sesame.
www.anandafoods.co.uk
15/08/2014 10:23
Mansworld
The green man

Welcome to the guys corner of Vegetarian Living.
Im Alex Gazzola, and each month Ill be bringing you news,
views, products, wisdom and expert advice on everything
and anything male and veggie. Queries, suggestions and
tips? Send them to me, at alex@vegmag.co.uk.
Mens Tea from Yogi Tea has been around for a few years, but Ive just
rediscovered it, and I want you to too.
A short brew gives you spiciness without sweetness, with a little
cardamom, that tastes somewhat like a flavoured chamomile. A longer
brew, on the other hand, really brings out the more full-bodied flavours
like chilli and ginger, and is invigorating rather than soothing.
The weird thing about it is you get different flavours each time,
possibly depending on what your taste buds have been exposed to that
day. Either way, an interesting variety of flavoursome-ness is guaranteed!
Mens Tea is 2.19 for 20 teabags. Find it in health stores
or at www.goodnessdirect.com.
Pedal the UK
If youve been following the advice in Yoga for Cyclists, featured on

this very page last month, you may well now be in good enough
shape to put your newly found supple frame through its paces.
If so, another new book for pedal addicts has just been released,
The Great British Road Rides Guide by Clive Forth (Bloomsbury,
16.99), which is subtitled The Best of the UK in 55 Bike Routes,
with an aim to inspire you to plan spectacular road rides.
What we like about it is that it shuns the capital and southeast,
on the whole, and concentrates mainly on scenic and challenging
rides in Wales, Scotland and the North, with each route detailed
with grid reference, total and maximum elevations, distance and
other key info. Nicely illustrated, described and road mapped, it
cant fail to make you itch for the road.
Smarty pants
If youve ever tried any items from
the BAM clothing range for men, you
wont be surprised to learn that these
new lounge pants or trackie bottoms,
if youre the more active type are
extremely soft and comfy, no matter
what you use them for.
Two-thirds bamboo viscose is
the key ingredient bamboo being

incredibly eco-friendly, thanks to
needing no fertilisers or pesticides to
grow and its also great at moisture
absorption and bacteria inhibition,
which helps against odour, making it
a smart choice all round. Available for
45 from www.bambooclothing.co.uk.
Health Q&A focus

Coeliac Disease
Awareness of this form
of gluten sensitivity is
increasing, but around
200,000 males may
remain undiagnosed in
the UK. Specialist gut
dietitian Julie Thompson
offers advice.
What is coeliac disease?
Its an autoimmune disorder whereby gluten
a protein found in wheat, rye and barley
triggers damaging inflammation in the
gut, leading to malnutrition and digestive
symptoms, such as diarrhoea, abdominal
pain, bloating and/or constipation. It may
cause other symptoms too; however, some
men have no symptoms. It affects 1 per
cent of the population.
How can men get diagnosed?

Its important not to self-diagnose or
experiment with a gluten-free diet before
you visit your doctor you must consume
gluten until testing is complete. A doctor
can offer a blood test, and if this is positive
or further investigations are recommended,
a small bowel biopsy to look for gut lining
damage will be needed. If positive, youll
have to follow a gluten-free diet for life.
Is it difficult to follow a vegetarian or vegan

gluten-free diet?
There are lots of tasty alternatives to
gluten, including potato/sweet potato,
corn, rice, quinoa and buckwheat. The
range of available gluten-free food
has risen too. Coeliac men have higher
requirements for some micronutrients.
It is important to include sources of
iron, such as dried fruit, dark green leafy
vegetables and pulses, which will also
help with constipation. If avoiding dairy,
choose alternatives with added calcium
and vitamin D. Eat nuts and seeds, food
fortified with vitamin B12, and a range of
different fruit and vegetables. Vary protein
sources and eat 23 servings per day.
Any other advice?

Make sure you are referred by your GP
to a dietitian, who will explain the foods
available on prescription, ensure your diet
is healthy, and give you lifestyle tips.
Julie runs www.calmgutclinic.co.uk,
providing advice on gluten-free diets.
88 |
088_VL50[MansWorld]NTPMSJPM.indd 1
15/08/2014 08:37
HONESTY
Whats in
a bar of soap?
Most soap is made from
cheap fats (most often animal
fat), that are heavily scented
with chemical fragrances.
A comprehensive range of vegan personal care and

household products by mail order. Ranges include
Honesty skin & hair care, plus items from Daniel Field
(hair colours), Beauty Without Cruelty, Lavera, Dolma,
Giovanni Weleda, Jason
Natracare,
Moom, Bio D, Earth Friendly & more...
Tel: 01629 814888

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Ours is not at all like that.

The substance of our soap is
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expensive
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a
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Once tasted, never wasted!
All Natural
Recipe
Heres your opportunity to try

it. For only 10 you can order
4 generous bars, including free
postage in UK. Choose any
combination 4 the same or
your assortment of both soaps.
F or speedy service, order
at Onevillage.com where
other ideas also await you!
01608 811811
because beauty doesnt have to be ugly
Vegeta
rian
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Great Snack Panda Liquorice has always fascinated
Under 100
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Each bar of soap weighs 125gr.
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Weve got skin, hair & beauty products with a

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Proud to be 100% Vegetarian!
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Available at Holland and Barrett and all good
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VL50_089.indd 89
Stockists of: Akamuti, alva, Bulldog, evolve, Green People, Inika, Natural
Bubbles, Scruffy Chops, Trilogy, Visionary Soap Company and more!
UK postage is free on orders over 40
14/08/2014 11:46:18
Eatingout
With VegfestUK in London this month,

Alex Bourke, author of seven editions
of Vegetarian London, takes you to
great places to eat out around
Hammersmith, the western gateway
to the capital.
HAMMERSMITH
PLACES TO GO
NEED
TO KNOW
The Gate
www.thegaterestaurants.com
Facebook: The Gate Restaurant
Sagar
www.sagarveg.co.uk
Facebook: Sagar Vegetarian
Restaurant
222
Hammersmith might at first
glance seem like a huge
roundabout under a giant
flyover. However, as well
as being close to the big
exhibition centres at Earls
Court and Olympia which
hosts VegfestUK in September
there are fabulous walks by
the peaceful Thames, some
great British pubs, the Riverside
Studios for arty cinema and
theatre, and nearby Shepherds
Bush Empire, where many top
music and comedy acts perform.
Everyone should dine at
least once at the veggie celebs
favourite elegant, awardwinning vegetarian restaurant,
The Gate, especially at the
outside courtyard tables in
summer. Menus change with
the seasons, and starters could
include smoked tofu and shiitake
mushroom rolls, beetroot ravioli,
or a mezze platter for two,
followed by mains such as a thali,
Thai salad, or chipotle corn and
polenta cake with red pepper
and black bean salsa. Sumptuous
desserts currently feature
chocolate and lavender torte,
and lime and lemon grass posset
with star anise shortbread. Wines
are mostly vegan, some organic,
and there are weekday lunch

deals, weekend brunch, and a
childrens menu.
South Indian vegetarian
restaurant Sagar offers terrific
value lunch specials with a dosa,
rice, curry and dessert. Come
here for a leisurely dinner too,
starting with bhajis, samosas or
vegetable kebabs, followed by
a main course dosa, uthappam
lentil pizza, or curries such as
vegetable kootu cooked in
coconut. There are also thalis, a
vegan menu, vegetarian wines
and Indian beers.
Chef Ben Asamani is legendary
for the global menu at his vegan
restaurant 222, behind Earls

Court Exhibition Centre. There is
an all-you-can-eat lunch buffet,
but its worth booking for la
carte dinner. Starters include
black-eye bean and tofu pancake
with tomato and cream sauce,
or a selection of raw dips. Mains
feature seitan stroganoff, burger
with oven-baked chips, pumpkin
and pine nut risotto, or hearty
vegan roast with potato and
parsnip mash and onion gravy.
The desserts are out of this
world, such as Bens wonderful
warm ice cream pancakes with
vanilla-chocolate sauce. Wines
are vegan organic.
Also recommended
CRUSSH, inside Olympia and Earls
Court, makes juices in front of you,
and has vegan soup, salads and
sandwiches to eat in or take away.
JUST FALAFEL, in the
Hammersmith Broadway
shopping centre, offers many flavours of falafel and salad boxes
to eat there or take away.
BUSHWACKER vegetarian wholefood shop, opposite Sagar, sells
takeaway ready-to-eat salads, pasties and samosas.
LA SUITE WEST boutique hotel, on the north side of Hyde Park,
has its own vegan gourmet restaurant called RAW.
TEMPLE LODGE vegetarian B&B is a peaceful oasis next to The Gate.
www.222veggievegan.com
Facebook.com: 222veggievegan
Crussh
www.crussh.com
Just Falafel
www.hammersmithbroadway.
co.uk/just-falafel
Bushwacker
Wholefoods
132 King Street

Hammersmith W6 OQU
La Suite West and RAW

www.lasuitewest.com
Temple Lodge
www.templelodgeclub.com
Events
www.olympia.co.uk/whatson
www.eco.co.uk/events
www.london.vegfest.co.uk
www.o2shepherdsbushempire.
co.uk
OH, PARIS!
Get Vegetarian Paris, plus
a free fold-out map of the
city, for just 8.95. See
page 59 for further details.
90 |
090_VL50[EatingOut]NTPMSJPM.indd 1
15/08/2014 08:39
Yewfield Offer Flyer 2011_Layout 1 14/08/2012 14:13 Page 1
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VL50_091.indd 91
14/08/2014 11:45:44
ESSENTIAL
FACTS
figures
AND
All the information and guidance you

need to support your vegetarian lifestyle.
Guideline Daily Amounts

An increasing number of food labels now carry Guideline Daily Amounts
(GDAs). These little figures provide a quick and easy indication of the nutrients
contained in food, displayed as a percentage of your recommended daily
allowance. Although GDAs vary depending on your age and how active your
lifestyle is, the figures provide a handy tool for maintaining a healthy diet for
you and your family. The tables below give the recommended amounts for
each of the five food groups typically displayed on labels, as well as protein and
carbohydrate figures to help you achieve a balanced meat-free diet.
ADULT GDAs
Men
Women
2,500
300
120
95
30
55
24
2.4
6
2,000
230
90
70
20
45
24
2.4
6
BOYS
Energy (calories)
Carbohydrates (g)
Of which sugars (g)
Fat (g)
Of which saturated (g)
Protein (g)
Fibre (g)
Sodium (g)
Salt (g)
46 yrs
1,700
215
85
65
20
20
14
1.1
3
710 yrs
1,950
245
100
75
25
28
14
1.8
5
1114 yrs
2,200
275
100
85
25
42
15
2.4
6
1518 yrs
2,750
345
140
105
35
55
24
2.4
6
GIRLS
Energy (calories)
Carbohydrates (g)
Of which sugars (g)
Fat (g)
Protein (g)
Fibre (g)
Sodium (g)
Salt (g)
46 yrs
1,550
195
75
60
20
20
14
1.1
3
710 yrs
1,750
220
85
70
20
28
14
1.8
5
1114 yrs
1,850
230
90
70
25
28
15
2.4
6
1518 yrs
2,100
265
105
80
25
45
24
2.4
6
Energy (calories)
Carbohydrates (g)
Of which sugars (g)
Fat (g)
Protein (g)
Fibre (g)
Sodium (g)
Salt (g)
FORAGING AND THE LAW

Before you head out for a foraging trip, its important to be
aware of the legal issues that might impact on your activities
although the good news is that the law is on your side!
The Theft Act (1968) states that in the case of mushrooms
or plants growing wild on any land, you may take away
foliage, fruit or parts of the plant without committing an
offence, provided you are not taking them for commercial
purposes. However, if you intend to sell the mushrooms or in
some other way profit from them, you are breaking the law by
taking them without the owners permission.
Be mindful of laws on trespassing when foraging, too.
Unless the area you are in is common land, open access land,
or a public right of way, then you are trespassing by entering
it without the owners permission, and the land owner has the
right to ask you to leave by the shortest reasonable route, if
they find you there.
The Wild Mushroom Pickers Code of Conduct, published
by Natural England, gives guidance on good practice
when foraging; in particular, it recommends that you ask
permission of the owners of the land you are foraging on,
follow the Country Code, and minimise damage to vegetation
and the natural area. For more information, see www.bms.
ac.uk/Code.html.
Check on local by-laws before you head out too, as
these may contain further restrictions; for example, some
by-laws ban the collection of forest produce, which would
include mushrooms.
RECIPE TERMS
Dont be put o if a recipe uses terms youre not familiar
with. A number of foods including a large number of
vegetables have dierent names in the US and UK, so use
this quick reference guide to identify ingredients.
UK
KIDS & TEENS GDAs
Aubergine
Bicarbonate of soda
Broad beans
Celeriac
Chickpeas
Chicory
Coriander
Cornour
Courgette
Double cream
French/green beans
Groundnut oil
Haricot beans
Icing sugar
Pepper (capsicum)
Polenta
Rapeseed oil
Rocket
Soya
Spring onion
Swede
Treacle
US
Eggplant
Baking soda
Fava beans
Celery root
Garbanzo beans
Endive
Cilantro
Cornstarch
Zucchini
Whipping cream
String beans
Peanut oil
Navy beans
Confectioners sugar
Bell pepper
Cornmeal
Canola oil
Arugula
Soy
Scallion
Rutabaga
Molasses
92 |
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Conversions
Use these handy conversion guides to help you
out in the kitchen. For readers in Australia or the
USA who prefer to use cup measurements, try an
online converter, like the user-friendly calculator
at www.theonlineconverter.co.uk.
Weight
10g
25g
50g
75g
100g
125g
150g
175g
200g
225g
250g
275g
300g
325g
350g
375g
400g
425g
450g
500g
600g
oz
1oz
1oz
2oz
3oz
4oz
5oz
6oz
7oz
8oz
9oz
9oz
10oz
11oz
12oz
13oz
14oz
15oz
1lb
1lb 20z
1lb 5oz
700g
800g
900g
1kg
1lb 9oz
1lb 12oz
2lb
2lb 4oz
Celsius Fahrenheit Gas

mark
110
225
130
250
140
275
1
150
300
2
170
325
3
180
350
4
190
375
5
200
400
6
220
425
7
230
455
8
Volume
30ml
50ml
100ml
125ml
150ml
175ml
200ml
300ml
400ml
500ml
600ml
700ml
850ml
1 litre
1.2 litres
1fl oz
2fl oz
3fl oz
4fl oz
5fl oz ( pint)
6fl oz
7fl oz
10fl oz ( pint)
14fl oz
18fl oz
1 pint
1 pints
1 pints
1 pints
2 pints
Source: Guild of Food Writers
Useful organisations
The Vegetarian Society
Viva! Health
A registered charity committed

to promoting the health,
environmental and animal welfare
benefits of a vegetarian diet.
Tel: 0161 925 2000
Email: info@vegsoc.org
www.vegsoc.org
A registered charity set up to monitor

and explain the increasing amount of
scientific research linking diet to health.
Tel: 0117 944 1000
www.vivahealth.org.uk
The Vegan Society

An educational charity that provides
information and guidance on various
aspects of veganism.
Tel: 0121 523 1730
Email: info@vegansociety.com
www.vegansociety.com
Vegetarian for Life

A charity providing sympathetic
assistance to older vegetarians
and vegans and their families
throughout the UK.
Tel: 0161 445 8064
Email: info@vegetarianforlife.org.uk
www.vegetarianforlife.org.uk
Factfile
Oven temperatures
People for the Ethical Treatment

of Animals (PETA)
The largest animal rights
organisation in the world.
Tel: 020 7357 9229
Email: info@peta.org.uk
www.peta.org.uk
Vegetarians International Voice

for Animals (Viva!)
Vegetarian and vegan group with
everything you could need to change
to a plant-based diet.
Tel: 0117 944 1000
Email: info@viva.org.uk
www.viva.org.uk
Vegetarian & VEGAN

alternatives
The shelves of health food stores and large supermarkets offer
vegetarians and vegans a huge range of healthy and nutritional
alternatives to meat and dairy. Popular options include:
Agar: A vegetable-based gelatin that can be used in recipes
for thickening or jelling.
Cheese* substitutes: A range of dairy-free cheese substitutes
are available: soya cheese comes in a variety of flavours and
textures similar to dairy cheese; tofu cheese has a mild salty
taste, but absorbs flavours well. Brands to look out for include
Sheese which produces a wide range of 100 per cent dairyfree cheeses, including spreads and blue cheese alternatives
and Cheezly. Tofutti produces a mozzarella-style dairy-free
cheese with good melting qualities.
Egg replacer: A powdered formula of starches and leavening
agents which can be used in recipes that call for eggs. Popular
brands include Ener-G and Orgran No Egg.
Mycoprotein: A meat-free protein, and the main ingredient
in the popular brand Quorn. Produced from a member of the
fungi family, it is naturally low in fat. (Note: this is not vegan, as
it contains a very small amount of egg.)
Rice milk: A slightly sweet milk alternative. Thinner than soya
milk, and with a slightly translucent consistency. Often used in
dessert recipes.
Seitan: Made from wheat gluten, this vegan meat alternative
can be used in Asian dishes instead of tofu. Both spongy and
stringy in texture, canned seitan generally retains a lot of
flavour from the brine it is stored in.
Soya milk: A dairy-free alternative to milk that has almost as
much protein, less fat, no cholesterol and comparable levels
of calcium. Look out for brands fortified with vitamin B12 to
support a vegan diet.
Texturised Vegetable Protein (TVP)/soya meat/soya protein:
A high-protein food made by processing defatted soya flour to
extract soluble sugars. Often used as a meat replacement.
Tofu: Made from soya beans, and popular in East Asian
cuisine. High in protein and rich in vitamins, minerals and
polyunsaturated fat, with no cholesterol.
*Vegetarians beware! Some cheeses by law can never be
vegetarian (e.g. Parmesan, Gorgonzola and taleggio) because
they contain animal rennet, in which case you should seek a
cheese alternative.
Definitions
The Vegetarian Society defines a vegetarian as someone
living on a diet of grains, pulses, nuts, seeds, vegetables and
fruits with or without the use of dairy products and eggs. A
vegetarian does not eat any meat, poultry, game, fish, shellfish
or crustacea, or slaughter by-products. Other terms used to
describe variations of a meat- and fish-free diet include:
Lacto-ovo vegetarian: The most popular type of vegetarian.
Eats both dairy products and eggs.
Lacto-vegetarian: Eats dairy products but not eggs.
While the tips we suggest are vegan-friendly at the time of going to print, please always check
packaging for ingredients before buying, as companies may choose to change them at any
time. We often suggest that recipes are vegan if all ingredients listed are generally found to be
vegan, for example, red Thai curry paste or vegetable stock, but it always pays to check first.
Pescatarian: Abstains from eating meat but eats fish

and seafood.
Vegan: Does not eat dairy products, eggs or any other animal
products, nor use any products derived from animals.
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Factfile
The essential
cookbooks
A selection of favourite cookbooks
as recommended by the Vegetarian
Living food writers
30-Minute Vegetarian Thai
Cookbook by Sarah Beattie
(Thorsons, n/a*)
A Year in My Kitchen
by Skye Gyngell (Quadrille
Publishing, 14.99)
Appetite for Reduction:
100 Fast and Filling Low-Fat
Vegan Recipes by
Isa Chandra Moskowitz
(Da Capo Press, 12.99)
Baby and Child Vegetarian
Recipes by Carol Timperley
& Stephen May
(Ebury Press, 12.99)
Cooking Without: Recipes
Free from Added Gluten,
Sugar, Dairy Products, Yeast,
Salt and Saturated Fat
by Barbara Cousins
(Thorsons, 12.99)
The Cranks Recipe Book by
David Canter (Orion, n/a*)
Delias Vegetarian
Collection by Delia Smith
(BBC Books, 15)
Eat Smart Eat Raw: Detox
Recipes for a High-Energy
Diet by Kate Wood
(Grub Street, 10.99)
Good Housekeeping
Step-by-Step Vegetarian
Cookbook (Ebury Press,
19.99)
Indian Vegetarian Cookery
by Jack Santa Maria
(Rider & Co, 7.99)
La Dolce Vegan! Vegan Livin
Made Easy by Sarah Kramer
(Arsenal Pulp Press, 16.99)
Leiths Vegetarian Bible
by Polly Tyrer
(Bloomsbury, 30)
Leon: Ingredients and
Recipes by Allegra McEvedy
(Conran Octopus, 20)
Vegan Brunch by
Vegan Feasts: Essential
Vegetarian Collection by
Rose Elliot (Thorsons, n/a*)
Vegan Soul Kitchen: Fresh,
Healthy, and Creative
African-American Cuisine
by Bryant Terry
Veganomicon: The Ultimate
Vegan Cookbook by
(Marlowe & Co, 17.99)
Linda McCartneys
Home Cooking by Linda
McCartney (Arcade, n/a*)
Vegan with a Vengeance:

Over 150 Delicious, Cheap,
Animal-free Recipes by
(Grub Street, 9.99)
The New Vegetarian Epicure:

Menus for Family and
Friends by Anna Thomas
(Alfred A. Knopf, n/a*)
The Vegetarian Societys

New Vegetarian Cookbook
by Heather Thomas
(HarperCollins, n/a*)
Ottolenghi: The Cookbook

by Yotam Ottolenghi
and Sami Tamimi
(Ebury Press, 25)
World Food Caf

by Chris Caldicott, Carolyn
Caldicott and James Merrell
(Frances Lincoln, 14.99)
Plenty by Yotam Ottolenghi

(Ebury Press, 25)
World Food Caf 2:

Easy Vegetarian Recipes
from Around the Globe
by Carolyn Caldicott and
Chris Caldicott
(Frances Lincoln, 14.99)
Eva Batts Vegan Cooking

by Eva Batt
(Thorsons, n/a*)
Rose Elliots New Complete

Vegetarian by Rose Elliot
(HarperCollins, 25)
Food for Friends: Modern

Vegetarian Cooking at Home
by Jane Mostowfi, Ramin
Mostowfi and Kalil Resende
(Infinite Ideas, 16.99)
Terre Terre: The Vegetarian

Cookbook by Phil Taylor
and Amanda Powley
(Absolute Press, 20)
Suppliers
Recommended suppliers of ethical, vegetarian and vegan products
www.alotoforganics.co.uk
A UK organic search engine that
features numerous organic,
Fairtrade and ethical products.
www.animalaidshop.org.uk
A selection of ethical, vegan
products, including cosmetics,
clothing, food and drink.
www.ethicalsuperstore.com
A supermarket of Fairtrade,
organic and eco-friendly goods,
from groceries to fashion.
www.fresh-network.com
A one-stop shop for all things
related to raw food and holistic
health, plus info on going raw.
www.goodnessdirect.co.uk
A great selection of fitness and
organic foods, vitamins and
herbal remedies, cruelty-free
toiletries and eco-friendly stuff.
www.hollandandbarrett.com
High street suppliers of Frys
Vegetarian, plus veggie sausages,
dried soya mince and chunks.
www.planet-v.co.uk
A veggie and vegan website
that brings together vegetarian

companies and products.
www.rawliving.eu
Suppliers of a wide variety of
raw foods, superfoods and
supplements in the UK.
www.realfoods.co.uk
The largest Scottish retailer of
organic, Fairtrade, vegetarian
and special diet foods.
www.vbitesfoods.com
A selection of foods that are free
from hydrogenated fats, eggs,
GMOs, cholesterol, artificial
colours and preservatives.
www.veganstore.co.uk
Endorsed by the Vegan Society,
this online vegan store features
over 800 cruelty-free products.
www.veggiestuff.com
A wide range of ethical,
vegetarian and vegan products,
delivered throughout the UK.
www.vegusto.co.uk
A Swiss supplier of vegan meats
and cheese, plus other items
such as coffee and pet food.
*Book does not have a

current RRP listed, but can
be bought through online
bookstores such as Amazon
and Waterstones.
Are we missing a great cookbook or supplier? Then send

an email to editorial@vegmag.co.uk and let us know.
94 |
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Bookclub
Grab a bargain!
Our new book club page is the perfect place to purchase
a great vegetarian or vegan cookbook at an unbeatable
low price.
P&P
just
2.99 per
book
Crazy Sexy Kitchen
Essential Vegan
Cookbook
Pies and Tarts

with Heart
by Kris Carr with Chad Sarno

(Hay House UK)
Hardback, 288 pages
RRP 18.99
Our price 12
by Vanessa Almeida
(self-published)
Paperback, 96 pages
RRP 9
Our price 8
by Dynise Balcavage
(Quarry)
Paperback, 160 pages
RRP 16.99
Our price 13
Great Gluten-free
Vegan Eats from
Around the World
Raw and Simple
by Allyson Kramer
(Fair Winds Press)
RRP 14.99
Our price 12
by Judita Wignall
(Quarry)
RRP 16.99
Our price 12
The Great Vegan

Bean Book
Vegan Slow
Cooking for Two
or Just for You
by Kathy Hester
(Fair Winds Press)
RRP 12.99
Our price 9
by Kathy Hester
(Fair Winds Press)
RRP 14.99
Our price 12
Ms. Cupcake: The Naughtiest

Vegan Cakes in Town
by Mellissa Morgan (Square Peg)
Hardback, 160 pages
RRP 16.99
Our price 10
Whole Grain
Vegan Baking
Home-cooked
Vegan Comfort
Food
by Celine Steen
and Tamasin Noyes
(Fair Winds Press)
RRP 12.99
Our price 9
by Celine Steen and

Joni Marie Newman
(Fair Winds Press)
RRP 12.99
Our price 10
How to order
Call
+44 (0)1202 586848
(Please have your bank details ready)
Vegans Daily
Companion
by Colleen PatrickGoudreau (Quarry)
RRP 10.99
Our price 7
Or order direct at
www.bit.ly/VLbookclub
095_VL50[BookClub]PMSJPM.indd 1
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14/08/2014 15:07
vegetarian LIVING
Heyford Vegan B&B
In rural North Oxfordshire.
Easy access to Oxford, Blenheim, Rousham, The Cotswolds, Oxford
Canal etc.
Dog friendly accommodation.Wi-Fi available.
Train & bus routes.
45mm wide
x
55mm high
Call: 01869 340664 / 07773 262099 or email:

jenny@tamblyn2.orangehome.co.uk
Feel Good Healthy Food
Earth Connections
Eco Centre
Learn to cook using fresh, local produce and be

inspired by mouthwatering seasonal recipes
Choose from an exciting selection of courses for
all abilities from beginner to diploma level.
95mm wide
x
55mm high
Discover and Reconnect with the natural world.

Fantastic eco courses and holidays on the
stunning Scottish Isle of Eigg.
www.demuths.co.uk
us@demuths.co.uk
6 Terrace Walk, Bath BA1 6DR, 01225 427 938
Delicious, organic vegetarian meals
www.earthconnections.co.uk, T: 01687 482495
Find your other half
at
WWW.VEGGIEROMANCE.COM
La Maison du Vert
Our non-smoking hotel & restaurant is set in a stunning
Normandy valley within 3 acres of beautiful gardens.
eat
Delicious vegetarian and vegan gourmet menus

Naturally grown produce, organic wines, ciders and beers.
Debbie & Daniel Armitage 61120 Ticheville, Normandy, France

00 33 2 33 36 95 84 Email: mail@maisonduvert.com
Scarthin Promenade, Cromford, nr. Matlock,

Derbyshire DE4 3QF 01629 823272
www.scarthinbooks.com
Visit Monets garden, Bayeux, Honfleur, Camembert & more

Chateaux, markets, gardens, beaches, pictureseque towns
Walk, cycle, relax!
45mm wide
see x www.maisonduvert.com
115mm high
Vegetarian & Vegan,

GF Available - Cosy
Tables & Secret Garden
Open 9.30am - 5.15pm Mon-Sat.
Sun 12 - 5.15pm
vegetarian hotel & restaurant
relax
Scarthin
Bookshop Cafe
rest
95mm wide
x
Marshmallow
115mm high Deli
2- Scarthin Books 3x1

X
Artisan Marshmallows, Egg Free Nougat, Dairy

Free Salted Caramel Sauce & Chocolate.
A seriously delicious range of artisan marshmallows &

confectionery. Handmade delicacies that are freshly
made to order using only the very
best quality ingredients.
Much more than just a marshmallow...
www.marshmallowdeli.co.uk
100% Vegetarian & Vegan Confectionery
VL50-096-7.indd 96
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www.vegetarianliv
w
Ceridwen Centre
Ceridwen Centre, self-catered, (or catered - we have

resident chef), varied comfortable accommodation on
rural Carmarthenshire organic farm with strong eco
ethics and veggie owners, including Ceridwen, (sleeps
19), The Byre, (sleeps 7), farmhouse B&B, three fabulous yurts and gypsy
wagon. Also limited camping. Vegetarian Society approved. Function/
workshop space in Old Dairy. Wedding licence. Family and pet friendly.
01559 370517
info@ceridwencentre.co.uk
www.ceridwencentre.co.uk
and
nd on Facebook
HELP INTERNATIONAL
PLANT PROTEIN
ORGANISATION
45mm wide
Churchfield House, Weston under Penyard, Ross-on-Wye HR9 7PA
Telephone: 01989 762192 x
175mm high
Email: hippocharity@btinternet.com
In Africa HIPPO is providing plant-based foods for four vegetarian orphanages and
four schools. In northern Kenya which has been hit by prolonged drought we are
making signicant progress in helping pastoralists to grow crops and move to a more
sustainable
way of living
relief workwide
we make good use
45mm
widewithout cattle. In our famine 45mm
of textured soya xprotein (TVP) which is ideal for the purpose
being
lightweight to
x
transport, imperishable in storage, pre-cooked (thus saving rewood and the time
235mm high
235mm high
spent gathering it), easy to use, adaptable to all recipes, very palatable, nutritious,
and efcient and humane to produce. New supporters are very welcome! Our Trustees
personally pay all the charitys expenses, ofce costs, and travel costs when visiting
projects, so all donations go to the work. Please send cheques to HIPPO or request
more information. Thank you!
95mmVegetarian
wide
45mm wide
45mm House
wide
95mm wide
Guest
x
x
x
Cardigan Bay, West Wales x
175mm high
175mm high
175mm high
175mm high
Relaxed, quality B&B accommodation with ensuite rooms

Venue for residential courses & workshops
45mm wide
x
235mm high
01239 811 155
45mm wide
x
235mm high
www.overtherainbowwales.co.uk
Graianfryn
Vegetarian Guest House
Snowdonia
145mm wide
x
55mm high
145mm wide
x
55mm high
14
to advertise
call Wendy
onto01392
advertise
873270
call
or email:
onto
wendy@vegmag.co.uk
01392
advertise
873270
call Wendy
or email:
on
to
wendy@v
01392
advertis
87
to advertise
call Wendy
on 01392
466099
or Wendy
email:
wendy@vegmag.co.uk
VL50-096-7.indd 97
15/08/2014 15:09:32
The view from my table

SARAH SCOTT is a freelance writer with a passion for food and
drink. Shes been vegetarian for 30 years and really has been
offered wafer-thin ham as a vegetarian option. She lives with
her husband Adam and two daughters Amber and Lily, who live
in fear that all their actions are fodder for this column and her
online blog, The View from the Table.
FOLLOW ME ON TWITTER @TalkingTable
I have something of a love/hate

relationship with entertaining or rather
cooking on a grand scale. I love it because
I enjoy feeding people: I relish the idea of
the bustling table, always enough food
for a last-minute guest just pull up a
chair, a plate and an extra set of cutlery
(the reality is never quite so relaxed!). I
love nothing more than sitting around the
table, eating, talking and drinking wine,
with no care as to the time.
But all this comes with either a hefty
price tag or hours and hours of work. Its
exhausting! Like most parents, I prepare
three meals a day, every day, for my
family. When the weekend rolls around
and Adam arrives home from whatever
part of the world hes been in, Im more
than happy to pass over the oven gloves
Ive just about had enough.
So what do you do when your hobby
is one of lifes necessities? Cooking is my
first love. Ive documented here before
that theres as much therapy that you
could pay for in baking, stirring, kneading
and creating. But cooking can quickly
lose its shine when youre late home from
work, everyones hungry and the tea is
pretty much still a pile of ingredients in
the fridge.
When I was young I used to stay with
my godmother who often hosted large
dinner parties. At the age of about nine, I
could already see what hard graft it was.
I remember helping her scrub potatoes
and chop veg. I admired the delicate

roses on the vast Royal Albert dinner
service, all piled up ready to be laid out
on the super-shiny dining table (a world
away from our tiny, noisy kitchen table at
home) and the hostess trolley in place for
the multitude of dishes shed slaved over.
Its no exaggeration to say her dinners
took about three days to prepare, but
only three hours from welcoming guests
to handing back their coats, to consume.
And then the mountain of dirty dishes
I cant even imagine entertaining like
that. I dont have three days free to
prepare a meal, and if I did Id spend
it reading, walking, listening to music,
messing around with my girls or painting
my nails instead. No, Ill keep it simple. I
might even ask people to bring along a
dish too, but Ill serve it up on the vast
Royal Albert china. It was given to me
by my godmother, as she doesnt want it
anymore, because she now spends her
days walking, reading, visiting friends and
being good to herself oh, and eating out
a lot too.
HERITAGE OPEN DAYS

On 1114 September the doors to buildings of interest of all ages, styles and
functions are open for the public to visit. During these days, participating
buildings up and down England offer a once-a-year opportunity for Joe Public to
come in and have a good snoop around. Best of all, its completely free.
Heritage Open Days, which is funded by English Heritage, sees buildings from
castles and private homes to towers, historical tunnels, factories and follies throw
open their doors, and offer guided tours and special events. This year is particularly
celebratory, as it marks the initiatives 20th anniversary.
www.heritageopendays.org.uk
Thai spinach soup

The satisfying taste of this soup belies the
speed in which its made. You could fool
anyone into thinking that youd laboured
all day over it. I use frozen spinach here
because its cheaper (and quicker); you
could, of course, use fresh.
1 tbsp sunflower oil
1 large onion, chopped
thumb-size piece of fresh ginger
500g frozen spinach
1 tbsp Thai green curry paste
500ml1 litre vegetable stock
400ml can coconut milk
juice of 1 lime
2 spring onions, chopped
chilli flakes
1 Warm the sunflower oil and gently cook
the onion, garlic and ginger for about
23 minutes.
2 Add the spinach to the pan (I add it
straight from the freezer), stir occasionally
and cook for about 10 minutes until all the
spinach has defrosted.
3 Stir in the curry paste, followed by
500 litres of stock. Simmer for 5 minutes.
4 Turn off the heat, add the coconut milk,
reserving a little to garnish, and blitz (I use
a hand blender). Add more stock if the
soup is too thick.
5 Add a squeeze of lime juice, to taste.
Serve with strips of spring onion, a drizzle
of coconut milk and chilli flakes.
15.5g, carbs 10g, sugars 8g, protein 8g, salt
1.1g, fibre 4.5g
Some Thai curry pastes contain fish, which make

them unsuitable for vegetarians. Look out for
warnings on packaging. The most popular veggie (and
vegan) brand to use is Thai Taste Green Curry Paste.
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Enjoy food that tastes as good as it looks, with

42 The unexpected vegan

Lindsey Harrad chats to food blogger and

A selection of great ideas for weekday dinners

60 Toastie with the mostie

64 Cakes from the Konditorei

56 Cooking for a better life

Get over the guilt and make more

15 Home cooking with Chava

17 What shall I cook?

48 In the kitchen with

88 The green man

The founder of Konditor

92 Essential facts and figures

I love vintage, have been thrifting for

Buy cookery books at unbeatable prices

98 The view from my table

Cooking with tomatoes and aubergines

78 Doing our bit

Advice on nutrition and wellbeing

Skincare awards, plus green parenting

82 From plot to plate

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How to extend your growing season

Though I am only a baker, I can

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ADAPTABLE FOR VEGANS

Starters & light bites

Baked beetroot with goats cheese

Toasted sandwich with balsamic mushrooms

Sweets & treats

Banana walnut muffins

Dips, sauces, sides and more

Alice has been

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Superdrug, Holland & Barrett, GNC, chemists, health

Share your thoughts

Finding out what vegan/vegetarian

Realise that not all vegetarians

Mrs Lucy Travell, Gloucester

Im getting married in a few months and my

The letter of the month will receive a fantastic

48 In the kitchen with