Issue 3 June 2014
Vegan B&B reports
on where to eat
Vegan in Waitrose
Dee’s Burgers and Sausages
the 1st all Vegan Restaurant
The Bean Inn St Ives
Bringing the Best
suppliers from Italy
• Reader Discounts
Pizza Express listens
to its customers
Amazing Vegan Ice
and Health Educator
a passionate raw
Well it’s here! Summer and our
3 rd issue, so proud and we
are already inspiring other
magazines to start up! Fantastic,
the more the better we say. We are focusing
on all of the unique people from all over the
world who are making a conscious choice
about what they eat and how this affects the
environment, themselves, and all sentient
beings, and becoming an example for all to
This issue brings more passion, pleasure
and inspirational people, read why people became vegan, how this
consciously changed their view on life and how it shaped the future
careers that were waiting for them to discover
More street food, this time from Bristol, an incredible vegan ice cream
maker from Vienna and talented producers from Italy creating the
most incredible fresh healthy products that we have found. There
are many producers out there but we wish to bring you the best, most
ethical and environmentally aware people who are creating food with
passion, not just to make some money from the latest buzz about
These businesses are proof that you can create healthy vegan foods.
We have made sure that the producers are available for you to buy,
both in stores, and also on-line as not everyone has access to the
wonderful whole foods shops out there.
What is unique about Fresh Vegan? we speak to every single person
featured in our magazines, I like to find out about how they started,
why they started, what inspires them and help to promote all these
amazingly talented people in the hope of inspiring you to get into the
kitchen and create your own food!
Whilst every effort is made to
provide our readers with accurate
and authentic content, Fresh
vegan Magazine may not be held
responsible for any content, recipes
or information that may prove to be
All content is copyrighted to either
Fresh Vegan Magazine or to the
Contributors whose work it originally
All content has been provided with
the permission of the creators to
include in this issue.
© fresh vegan/fresh view2014
We have Marlene Watson Tara an
incredibly knowledgeable women with
so much passion, Day Radley the
incredibly talented private chef who is
sharing articles in the coming issues.
Both Marlene and Day are now writing
on our Fresh Vegan blog, vist the blog
regularly to make sure you keep up to
date with all of our posts in between
Lastly a BIG thank you to Simon
Houghton our new webmaster,
welcome to the Fresh Vegan family.
A big thank you to YOU our readers for
supporting us, buying this magazine
and sharing and spreading the word,
We will continue to research and bring
you news from all over the world in the
Front Cover Image
Vegan Ice Cone
used with kind permission
from Veganista Ice Cream
and found inside this issue of
Fresh Vegan Magazine.
Beautiful Vegan Shoes
for Men and Women
Self Sufficiency Cafe
Growing your own
goodies, soil to plate
Vegan festivals from all
over the world
Glamorous holidays in
Cornwall in the UK
restaurant in Malaga
Bit of the Good Stuff
Recipes from Sharon the
Vegan blogger and cook
All vegan pizza, they
listened to customers
The Sweet Stuff
Beautiful cheescake and
other sweet goodness
mobile food van and
Vegan Cafe near York
Hall in Bethnal Green.
shares his food pictures
coach and educator
Spiritual baking based
on the energy centres
Relaxing wind down in
this beautiful vegan B&B
First Vegan Restaurant
in Falmouth UK
Great recipes from our
beautiful vegan chef
Vegan Ice Cream
Parlour from Vienna
Spreading the vegan
message of compassion
educator and coach
All things vegan in our
Veggie and Vegan
restaurant in Cornwall
Before anyone reminds us that we are a food magazine! We
decided to make an exception for these beautiful Vegan shoes
Fresh Vegan had to ask Alicia a few questions about her inspiring funky
FV: Congratulations on a first class collection Alicia, about time we
had modern vegan shoes in the UK. Please tell our readers what
your background is, are you a designer as I see these are made in
Portugal, and why Portugal?
Thank you very much indeed!
I love shoes but I found it incredibly difficult to find shoes that were
fashionable, ethically made and also represented my own ethics and
beliefs as a vegan. So in 2005 BoBo was born!
My background is as a health professional so I did not have a clue about
shoe construction or design so it was a steep learning curve to get myself
up to speed on the complexities of shoe manufacturing and sourcing of
materials and components.
In regards to our designs, I spend days in shoe shops, wow what a hard
job, researched and worked together with my shoe designer. Our aim
was to have our own signature designs topped off with subtle details
of our fabulous lotus flower and I hope that our customers will love our
collection as much as we do!
FV: What makes Bourgoeis Boheme shoes ethical?
We have worked hard on our range to ensure it is of the highest quality
in every sense plus style and ethics. No animal products are used in
our production. We use the best Italian faux leathers and eco-friendly
BoBo’s footwear ranges are handmade in Portugal. As a business it is
imperative to be transparent with what we do which is why we chose
Portugal as our manufacturing base. The factories have been handpicked and I personally visit them throughout the
year. It is important for us to have an ethical product with transparency in its production. Our footwear reflects an
investment to upholds our ethical ideals in regards to people, animals, the environment and of course feet.
At BoBo we have done all the fancy footwork and make it easy
for those looking for a more ethical option.
FV: You started back in 2005 where have you been hiding
as we only recently knew about your beautiful shoes.
We have been around since 2005 but have been on
a sabbatical for the last 2 years. At the time we were
manufacturing both footwear and accessories but my true love
is shoes so we decided to take a break, re-structure and refocus
on just footwear. In addition, I have 2 young daughters
and I was missing an important time in their lives with my busy
work schedule so I felt that I needed to slow down and spend
quality time with them which has been fantastic.
We have just re-launched in April with a new capsule collection
for men and women, exciting but busy times ahead!
FV: How many shoe collections/seasons can we expect
from Bourgeois Boheme
We will have 2 collections a year – Spring/Summer and
Our designs are inspired by people who lead busy lives just
like me and need footwear that is comfortable and stylish. We
have put together a collection of shoes and boots for men and
women, based on classic styles with a contemporary twist.
We are passionate and love what we do and it really is the
most wonderful thing to run a business based on our ethics.
We aim to inspire people to live more ethically and share in our
passion. We believe that our beautiful collections inspire people to do so and we
hope you agree.
FV: We do indeed agree and know this is the time for the new generation of
vegans bringing ethics, style and compassion to the world.
So now hopefully our readers will be visiting you soon.
FRESH, ABUNDANT AND FULL
by Vegan b&b Travel
egan and vegetarian friendly cuisine in Spain is always fresh, abundant and full of flavour! Spain now boasts
a great range of vegan and vegetarian restaurants, all Vegan B&B Travel trips begin in the modern city of Malaga
which is home to an excellent 100% vegan cafe / restaurant, three superb vegetarian restaurants with wonderful
vegan dishes and an array of tapas bars that have great vegan friendly options.
Vegan cuisine in Spain reflects the countries rich history, regional cuisines are very different but nearly always have
wonderful common ingredients such as garlic, olive oil, rosemary, oregano and thyme!
Principle aspects of the modern Mediterranean diet include a wonderfully high consumption of legumes, fruits, vegetables,
unrefined cereals and olive oil along with a reasonable consumption of vino tinto, red wine! Beans and chick peas have also
been a staple for centuries and are now incorporated in many of Spain’s vegan and vegetarian friendly dishes.
Tapas, possibly the most sociable and enjoyable way to eat and drink! The term is derived from the Spanish verb, Tapar
which means to cover, according to history, sherry drinkers in old Andalucian bars used to cover their glasses with bread
between sips to prevent flies from sharing their drinks! Bar owners later began serving a range of bar snacks, now referred
to as Tapas.
The Award winning
fabulous food and friendly service, 100% vegan and
gluten free with branches in Malaga and Granada
in Spain, along with York in the UK, In support of El
Piano, our local vegan restaurant in Malaga we recently
interviewed owner and founder, Magdalena Chavez.
Who are the people behind El Piano?
We are seven people from the same family along
with associates and members, our origins range from
European Spain and the UK to Peru and California of
What is the history of El Piano?
El Piano Began trading in 1997 long before many people
were interested in either veganism or sustainability.
Now, in our 17th year we are at the forefront of vegan
and gluten-free food provision with a bank of recipes,
three cookbooks, a schools outreach program, COOL
GRUEL, a COOK SCHOOL based in York plus classes in
both Granada and Málaga.
Where does the produce used come from?
We buy from the local market as well as from local
producers. In Málaga the vast majority of food from
local markets during the summer, around 90%, is from
local growers. During the summer we use some crops,
such as tomatoes, basil, aubergines, peppers, chillies
from our own market garden.
What are the most popular dishes in El
It took a while for DHAL to catch on in Spain but it is
now probably the most popular dish as it is in the UK
(17 years and never NOT on the menu). The fritters too
of course are perennial favourites...
Any top tips to share regarding vegan cooking after so many years in the business?
Less is more. Keep it simple. 4-5 ingredients, 4-5 steps. The best dishes in the world are usually the most unpretentious...
bread, papas a lo pobre, dhal, frijoles cubanos to name a few...
What plans do you have for El Piano in the future?
We are interested in using our sites for vertical growing of edible urban crops with plans quite advanced for our first site
EL PIANO is a business powered by a social engine and our growth is slow but sure, involving staff as investors and
owners. The option to develop EL PIANO on other sites is always there but will happen organically as it has so far...
The Mediterranean lifestyle
still denotes good living
which is evident to visitors
and residents alike;
reasonably priced fresh produce,
a thriving arts and entertainment
scene and plenty of that wonderful
vitamin D from the sunshine!
In collaboration with El Piano, Vegan
b&b Travel will be running creative
cooking weekends throughout the
year; shop for fresh fruit and veg on
the local organic market, get creative
in the kitchen, learn how to prepare
healthy vegan dishes, delicious
deserts and dine in Malaga’s finest
vegan and vegetarian restaurants!
Our Creative Cooking Weekends
cost €300 per person, further
information and dates can be found
on the Vegan b&b Travel website.
French Onion Quiche
250g of Tofu
500ml of Soya Milk
100g of Cornflour
Olive Oil for Onions
Salt and Pepper
Preheat the oven to 130 C.
Saute 4 onions, cut in half moons
in a good amount of olive oil with
1 tsp of salt and 1 TBL of sugar
until the onions are VERY soft and
Remove the onions, set aside the oil.
Ideally use a 1500ml round silicone
ceramic - based springform mould
and cover the base with polenta,
then the caramelized onions.
Whizz 250g of tofu with 500ml of
soya milk, 100g of cornflour and
olive oil from the onions.
Salt to taste. Add to the mould a
sprinkle of black pepper on the top
and bake for 40 minutes or until the
tart is set.
Lemon & Ginger Cake
Pastel De Jengibre y Limon
250g of margarine
250g of brown sugar
500ml of soya milk
350g of buckwheat flour
100g of freshly grated ginger
juice of 3 lemons
5ml of pure vanilla
25g of baking powder
a pinch of salt.
Preheat the oven to 170 C. Melt 250g of margarine in a
bowl and add, 250g of brown sugar, 500ml of soya milk,
350g of buckwheat flour, 100g of freshly grated ginger,
juice of 3 lemons, 5ml of pure vanilla, 25g of baking
powder and a pinch of salt. Whizz. Bake for 5 minutes in a
1500ml mould (or equivalent). Reduce heat to 130 C for 40
more minutes. Cool, turn out and eat!
The topping is particularly delicious, tart yet sweet. Mix
approx 300g icing sugar with the juice of 1 lemon. Apply
half of it while the cake is hot so it soaks in, and the other
half when the cake is cold, just before serving.
The Spotless Leopard is a mobile food van and
pop-up restaurant host based in the Bristol
area. Their food is 100% vegan, most of the
veg is organic, and they try to be green where
they can and the takeaway containers are
biodegradable and/or recycled
Jacqui spoke to Louise to get some insight into
Spotless Leopards creation.
So tell us about what made you start to cater
from your amazing van Louise?
I started The Spotless Leopard straight after
finishing my degree as I wanted to create a job
for myself which was completely in line with my
ethics; there are nowhere near enough vegan
My eventual aim is to open a café or restaurant
to show how exciting vegan food can be, but
being mobile suits me for the moment as I think
it’s a great way to learn the ropes of running
a business on a slightly smaller scale, and it
gives me a bit more freedom while I’m still
Do you have a regular stall and do you do
festivals at all, if so where can people see you
I have a couple of regular trading spots –
every Tuesday, Wednesday and Thursday you
can find the van on Alma Road in Clifton and
every Saturday we’re part of a little market on
Gloucester Road. You can always check our
upcoming locations on our website
I know you also do pop up evenings Louise can
you tell us more about this and what people
can expect when they come to this?
Yes, I run a vegan pop-up restaurant roughly
once a month, which is always a lot of fun and a
great chance to do something a bit different.
It’s a small venue so it’s intimate and friendly
and everybody sits together at long tables and
often ends up chatting.
Each pop-up consists of at least three
courses, which in the past have included
vegan cheeseboards with handmade vegan
cheeses and chutneys, apple frangipane tarts
with vegan cream, handmade ravioli, and I’m
planning a big vegan weekend brunch for one
of my next ones because we don’t always fancy
a full English!
What can people expect to buy from you at
your regular pitch at Gloucester Road Market?
Our menu changes regularly but we have a
few favourites which come back regularly:
pasties are popular, filled with spiced lentils and
vegetables or lately I’ve been making vegan
cheese, onion, potato and cauliflower ones
which have gone down well, roast vegetable
and smoked tofu wraps, and we’ve even done
pancakes with homemade smoked cashew
cheese, spinach and mushrooms, as well as
plenty of cake!
What creatively inspires you?
I am obsessed with food so I love food blogs,
browsing recipe books, Pinterest, eating,
food shopping, going to friends’ houses to be
cooked for… All of those give me ideas!
What is your best seller and what is your
favourite food to create?
Our best sellers are either our blueberry and
lemon cake or our seitan “steak” sandwich,
which is loved by vegans, vegetarians and meat
eaters alike! I make the seitan from scratch
from organic flour, flavouring it with soy sauce,
fresh ginger, black pepper and I physically can’t
make it fast enough as it sells itself straight
I think my favourite food to make would be any
of the cakes, or fruit tarts, because they always
look so beautiful.
Regular trading times
Tuesday, Wednesday, Thursday @ Alma Road,
Clifton, Bristol – 10am to 5pm
Saturday @ Gloucester Road Market, Bristol
10am to 5pm
Makes 2 tarts (9 inch diameter).
For the Pastry
250g plain flour
250g wholemeal flour
Pinch of salt
250g vegan margarine or Trex (chilled)
2 large courgettes/3 medium courgettes, sliced
into thin rounds
1 aubergine, sliced into thin rounds or semicircles
1 large red onion, sliced thinly
2 tbsp olive oil
1 cup sundried tomatoes in oil, chopped into
400g firm tofu
¾ cup vegan milk (unsweetened)
½ cup nutritional yeast
1 tbsp wholegrain mustard
1 tsp black salt
1 tbsp dried basil1 tbsp dried oregano
2 tbsp cornflour/potato flour/tapioca starch
Pinch of turmeric
Salt and pepper to taste
Fresh basil leaves to garnish
First, make the pastry. Combine the flours,
fat and salt in a large bowl and rub the
mixture together (cold hands are best) until it
Add the water a little at a time, mixing quickly
with a knife or one hand, until the mixture
comes together into a ball.
Do not handle the dough too much.
Wrap in clingfilm and chill in the fridge for at
least 30 mins.
Next, cook the vegetables for the filling. Fry
the onion in olive oil for a few minutes before
adding the aubergine and courgette along with
the dried basil and oregano.
Let the vegetables fry on a medium-low
heat for about 10 minutes. Add the chopped
sundried tomatoes and set aside.
Now for the tofu mixture. Combine tofu, milk,
nutritional yeast, mustard, black salt, cornflour
(or other starch) and turmeric in a food
processor and blend until smooth.
Add salt and pepper and blend again.
Preheat oven to 200 degrees celcius.
Line or grease your flan/quiche dishes.
Roll out your pastry and press into each dish,
trimming the edges with a knife.
Combine the vegetables and tofu mixture in a
large bowl – using your hands is best for this
so you can be gentle and keep the vegetables
intact so it doesn’t all look mushy!
Fill the pastry cases with the mixture and press
into the edges so there are no gaps.
Bake for 30 mins or until the pastry starts to
Can be served hot or cold, but it’s easiest to
slice when cold.
Sarah Wilkinson from England is the idea behind Chakra
cakes. Having spent over 10 years working with artists
in higher education, galleries and museums, Sarah felt it
was time to set her own creative spirit free in the form of
The first batch of Chakra Cakes were a parting gift to a
former employer in June 2012, the seed was sown and has
now developed, and continues to develop, into a variety of
tasty treats all on the Chakra theme.
These bespoke and magical cakes are made using only the
finest fresh and organic ingredients, natural colourings
and flavourings and where possible local and Fair-trade
FV. Chakra cakes what a lovely innovative idea, what
inspired you to create these cakes Sarah?
I created my first Chakra Cakes quite by accident as a
parting gift for fellow colleagues in one of my old jobs. It
was tradition to have a farewell tea party, but usually the
cakes were bought in so I thought I would make some
instead to cheer people up as a lot of change was going on
at that time.
As I was baking, I realised I was being drawn towards
using lots of fresh fruits and vibrant colours in the cakes
and thought “hang on these could be Chakra Cakes”. So I
took the cakes along with information on the Chakras and
asked people to choose the cake they were most drawn to
and then read about the relating chakra afterwards. It was
fun and Chakra Cakes were born - the rest is history! Of
course they have developed and changed quite a lot since
those early attempts and are now much more healthy and
energetic with the addition of the crystal empowerment.
FV. Your colourings and flavourings are natural Sarah
can you tell us what natural products you use for the
colourings please and are they all inspired through
mother nature’s plants and vegetables like beetroot/
I use colourings and flavourings sparingly, mainly in
my Chakra Pop range. When I do, I use products from a
Scottish company called Uncle Roys, they are all natural,
vegan, additive free and gluten-free. In my cupcakes
and raw cakes I tend to rely on fruits, vegetables, herbal
infusions and flowers to colour and flavour the products.
My recipes are all intuitive, seasonal and somewhat
quirky at times!
FV. How do you charge the cakes with Crystals and tell
us more about the herbal infusions that are used in your
I charge the special ingredients for each cake with a
relevant chakra crystal by first cleansing, charging and
dedicating the crystal to that purpose and then placing it
in the dry ingredients for 5-10 minutes or holding it over
wet ingredients and asking for its empowerment. At the
end, when the cake/s are ready to be baked, I hold the
crystal over them again and affirm the same. I also call
upon angelic support during the baking process. For the
raw vegan cakes I actually place the crystal in the fridge
with them as they set. With the teas I blend them up and
place the crystals in the canister overnight. My herbal
infusions are made by steeping dried organic herbs in
warm water, sometimes I boil them depending on the
strength required, the root herbs and berries tend to
FV. Processed sugars are not good for anybody and I was
pleased to see your cakes do not use any processed sugars,
what do you use instead?
I use organic and natural sweeteners including rice syrup,
coconut palm sugar, raw coconut nectar.
FV. When people ask you to make your bespoke cakes
Sarah what are the colours that you see used most and do
you notice that this changes with the seasons?
The Heart chakra is by far the most popular, so green
/ rose colours. I guess the lower chakras would feature
more in the Autumn and Winter months - the Sacral and
FV. Tell us about the process of creating your cakes.
Each season I sit down, meditate and plan the cupcake
range and think about possible raw cakes. When I make
them I source the fresh ingredients locally if possible and
try and grow my own herbs and flowers for the Summer
I have to be in the right frame of mind to bake - this is
essential, I listen to my heart and if I am off balance for
whatever reason I know it is not the best to time make
cakes! Once centred I begin preparing the cakes with
Angelic support and the rest is pretty self-explanatory and
I’ve mentioned the use of crystals in the previous question
FV. Have you ever been asked to create a mandala cake?
That would look amazing with all of the infused energies
No I haven’t. Yes it would I suppose, quite an intricate
thing to pull off with fresh ingredients as I don’t use sugar
icing etc. but doable with a lot of time and and attention
FV. Are all your cakes made to order or can people buy a
The larger cakes are made to order. Chakra Pops and
Cupcakes along with my Chakra Teas can be ordered
online in small quantities and I do some special packages
with tea and crystals included.
I have now also launched an online programme on
my website, which runs over 7 weeks with specialised
information on each chakra including tips on balancing,
use of crystals and a recipe to try.
FV. Thank you so much for talking to Fresh Vegan, and
good luck for your future.
For more information visit www.chakracakes.com/
Uncle Roys - all natural, vegan, additive free and glutenfree
Gnocchi is so easy to make that kids can easily
do it, and they love getting their hands on the
dough. It’s a great healthy meal and can be eaten
hot or cold.
Sweet Potato Gnocchi with
garlic and sage
Makes 2 portions
2.5 cups sweet potato, peeled and cubed
2 tablespoons sunflower oil
2/3 cup 00 flour
1/2 teaspoon salt
A handful sage leaves
3 garlic cloves, crushed
1-2 tablespoons extra virgin olive oil
1/2 teaspoon salt
Toss the sweet potato in sunflower oil, spread on a
baking tray. Bake at 200c for about 15-20 minutes,
until it has started to brown and is cooked all the
With an immersion blender or food processor,
puree the sweet potato and season.
Add the flour and mix thoroughly. You should have
a doughy mixture. If it is too wet to
handle add a little more flour.
Put flour on a work surface. Take a quarter of the
mixture and roll into a sausage shape.
Do this for all of the mixture then cut them into
Put a large pan of water on to boil. Whilst this is
heating up fry the garlic and sage in the oil.
Once the water has a rolling boil drop the gnocchi
into it being careful of the hot water
that may splash you. When the gnocchi is cooked
it will float up to the surface, this takes just a few
Scoop them out and put them into the pan with the
garlic and sage. Fry for a few more
minutes, mixing so that the gnocchi is covered in
garlic and oil.
Steamed green beans &
asparagus with tarragon &
Makes 2 portions as a side dish
150g green beans, topped and tailed
small handful of tarragon leaves, finely chopped
juice of 1 lemon
1 tablespoon extra virgin olive oil
Cut the beans and asparagus into bitesize pieces
Steam for 5 minutes until they are just cooked.
Plunge them into very cold water.
Mix the beans and asparagus with the tarragon,
lemon juice, oil and salt
Lemon polenta cookies
Wow! These cookies are light, crisp and elegant.
Zingy with lots of lemon zest and they’re gluten free.
Makes 10 cookies
1 cup ground almond
1/2 cup fine polenta
1/2 cup Doves gluten free white bread flour
1/2 teaspoon bicarbonate of soda
pinch of salt
juice and finely chopped zest of 1 lemon
extra virgin olive oil
2 tablespoons agave syrup plus 1 tablespoon for
1 tablespoon golden caster sugar for topping
In a bowl mix the ground almond, polenta, flour,
bicarbonate and salt.
Add the lemon juice and zest, oil and 2 tablespoons
Roll the dough out between two sheets of baking
paper. It needs to be about 5mm thick.
Cut into discs, you can use a glass if you don’t have
Bake at 180c for 10-15 minutes, until they are
Leave to cool. Brush with the remaining agave and
sprinkle with salt.
Recipes for July
You will not believe how tasty this dish
is from the few simple ingredients.
The sweet Caramelised onion match
perfectly with the black olives.
Makes 2 large portions
4 cups red onion, finely sliced
1 tablespoon olive oil
1/2 teaspoon dried thyme
2 bay leaves
2 tablespoons water
1 teaspoon stock powder
15 black pitted olives salt
1 teaspoon Doves dry yeast
1/3 cup warm water
1 cup 00 flour or bread flour
1/2 tablespoon extra virgin olive oil
1/2 teaspoon salt
On a medium heat fry the red onions
till they soften a little. Add the thyme,
bay leaves, water and stock. Cook on
a medium heat for about 30 minutes,
scraping the pan and turning the
mixture every few minutes.
In a cup mix the yeast, and water.
Whisk with a fork and leave for 5
minutes. The mixture should froth as
the yeast is activated. If it doesn’t the
water may have been to hot or too
cold, or the yeast may have expired.
In a bowl mix the flour and salt, add
the yeast mixture and the oil. Mix into
Roll out on a baking sheet, you can
make it as thick or as thin as you like.
Bake at 180c for 10-15 minutes, until
the edges brown. Add the olives to the
onion mixture, spread this onto the
base. Bake for another 15 minutes.
Makes 2 portions as a side dish
1 red pepper
1 yellow pepper
1 garlic clove, crushed in a mortar with
a pinch of salt
1 and 1/2 tablespoons extra virgin olive
1 and 1.2 tablespoons red wine vinegar
2 tablespoons small capers, rinsed
1 tablespoon flat leaf parsley, roughly
Quarter, deseed and core the peppers.
Bake at 200c until the skins are
wrinkled and browned. Put them into
an airtight container for 30 minutes
then peel the skins off.
Tear the peppers into strips. Mix in a
bowl with all of the other ingredients.
Strawberry and white pepper mousse
Summertime in the UK is strawberries and cream, this
is my vegan version, it’s one for the grown-ups with
pepper adding a subtle kick to the sweet creaminess.
Makes 4 portions
300g Clearspring silken tofu
1 and 1/2 tablespoons agar flakes
1/3 cup water
1/3 cup golden caster sugar
1/2 teaspoon ground white pepper
Using an immersion blender/food processor puree the
strawberries and tofu.
In a small pan mix the agar flakes, water and sugar.
Bring to the boil for a minute, the
agar flakes should dissolve, check they have by putting
some onto a metal spoon.
Pour the sugar mixture into the strawberry tofu and
Add the pepper, blend once more. Pour the mixture
into 4 ramekins.
Chill for at least 30 minutes before serving.
Fresh Vegan is pleased to welcome
Marlene as our new regular
columist for the magazine. We
are just in awe of her knowledge
and experience gathered over
many years of working and
teaching all over the planet.
She has also become a great
friend and supporter of everything
that Fresh Vegan is trying to do
and we count her as part of our
For over 30 years Marlene has
been actively teaching all aspects
of health and wellness.
As a teacher of the chiball
method, Marlene teaches and
incorporates Yoga, Tai Chi, Pilates,
Chi Ball, and deep relaxation into
her daily life and has worked with
thousands of clients seeking to
revitalize their lives through the
philosophy of a wholefoods diet
In addition to her work as a Health
Educator, Macrobiotic Counsellor
and Cooking Teacher, Marlene
has designed various successful
programmes and concepts. ‘The
Healthy Travel Pack’ - ‘The Natural
Woman’ and ‘Weight Loss Nature’s
Marlene has been teaching her
Living with the Seasons workshops
in various parts of Europe,
America and Australia over the
She has a list of clients ranging
from the movies and arts to
members of royal families. In
the last 3 years she has been
teaching chef’s the arts and skills
of macrobiotic cooking.
Her dietary advice draws from
the fields of macrobiotic nutrition,
her studies in Traditional Chinese
Medicine and common sense.
Her favourite saying is –“If you
don’t look after your body, then
where are you going to live”
Her latest book ‘Macrobiotics
for all Seasons’ is available on
amazon. Her first digital course
‘Weight Loss Nature’s Way’ is now
This course includes 10 cooking
class videos and educational
material, alongside healthy
lifestyle tips and an amazing
selection of recipes.
It’s the equivalent of having
private tuition in your own
As a lover of life, animals and the
planet and an eternal optimist
Marlene’s mission and vision is to
be in as many kitchens around the
world as possible.
Inspiring and empowering folks
to get cooking with her is her
passion. Health and healing starts
in your own kitchen.
So, what does the word ‘Diet’ mean. In
a nutshell; Diet means ‘ A Permanent
Eating Lifestyle’. To many the word ‘diet’
means a four letter word that often leads
to deprivation, frustration and ultimately,
‘failure’. By adopting a wholefoods plant
based diet you will be spoiled for choice
from the delicious tasting dishes that you
can rustle up in literally 20 minutes.
My Life as a Vegan
As a lover of animals, nature
and life I am passionate about
human ecology. Teaching to the
masses the subject of ‘diet and
the development of disease’ is
my focus. As an eternal optimist,
increasing the number of vegans
from 600million to over 1 billion
and beyond is my mission.
Three-fourths of the world’s food
sales involve processed foods.
What people eat is increasingly
driven by a few multinational food
companies. We need to increase
awareness on how to create
healthy meals without resorting
to junk food, meat and unhealthy
ingredients. This information
needs to be practical, fun and
aimed toward creating delicious
food. With all the concern about
obesity and disease people need
simple solutions that they can
apply in their own kitchens.
The world is now split between
people eating themselves to death
and those starving. No one should
be hungry. 55 billion animals are
raised each year for food. It is
vital now to educate the masses
on how to survive on a wholefoods
plant based diet that creates
health and vitality and at the
same time alleviating the cruelty
and suffering of animals. 7 billion
people on the planet and growing!
Let’s bring folks on board to lead
the way and inform the masses
about this ecological way to live
for the health not only of humans
but for the environment and the
planet and a life free of cruelty for
our animal kingdom.
Eating Vegetables Is The Key To
Spring into Action with A Green
Juice - Marlene’s Garden in a
Drink Your Greens - Your Daily
Vitamin & Mineral Cocktail. I start
my day, every day with a green
In the morning make yourself a
‘green juice’. Green juices, made
from a variety of green vegetables
have a rejuvenating effect on
the body because they are rich
in chlorophyll (the life blood of
the plant), which helps to purify
the blood, build red blood cells,
detoxify the body and provide fast
It is the highest form of energy
you can intake. The sun gives
its light to plants that make
chlorophyll. This makes the
oxygen we breathe. Plants live on
sunlight. So if we eat plants we
are eating sunlight once removed.
That’s like eating energy straight
from the source. For many people
it is hard to eat lots and lots of
greens, but you can juice and
take in quite a bit. It is by far the
most intoxicating liquid you’ll ever
Plants work to supply our planet
with oxygen purifying the air
of carbon dioxide which they
absorb through photosynthesis.
Living plants take the energy
of the sun and transform it
into life through the process of
photosynthesis. In this process
the suns energy is first turned
into simple sugars, and then into
more complex carbohydrates,
fats and proteins. As you all
know when we breathe in oxygen
we release carbon dioxide so
plants are human’s number one
best friend. . As we all know,
the body needs antioxidants
to protect against free radical
damage. As we are animals and
not PLANTS we do not naturally
build shields to protect ourselves
against free radicals as plants
do. Fortunately, the antioxidants
in plants work in our bodies the
same way they work in plants. It
is a wonderful harmony. Nature’s
wisdom is incredible because we
as animals eat these beautiful
plants that have an abundance of
Having an abundance of
vegetables, herbs and plants
in your garden (or if you don’t
have a garden) plant some herbs
in containers and keep on your
windowsill. Many of you will
know that seasonal eating is the
way to go for ‘top notch’ health.
The energy in fresh seasonal
foods is second to none. Buy your
vegetables from local farmers
markets if possible, buy organic
Concentrating on a whole food
plant based diet is the most
advantageous solution for
sustaining optimum health and
weight. In fact, several studies
show that this type of eating plan
does, indeed, produce the most
favourable outcomes, not only for
you, but for the environment and
of course alleviates cruelty to all
the beautiful animals in the world.
Eating healthfully may very
well be the most confusing and
frustrating part of everyday life.
For the first time in history, we
are overfed and undernourished.
People are sicker and fatter than
ever before and ironically, we have
the most access to healthful food,
it all comes down to the food on
Whether this is your first foray
into the plant-based world or you
are a well-seasoned vegan, have
fun and enjoy the plethora of
gorgeously exciting food that I will
be sharing with you.
Dieting is Out
Healthy Eating is In
Fit As A Fiddle For Summer
‘Summertime, And the livin’
is easy.’ You may remember
these words from the song
‘Summertime’, all about lazy days
when everything seems to slow
Summer is a good time to forget
our worries and let our hair down.
As children, we used to play
outside all day in the warmth of
the sun during the summer school
teaching what I love….
Summer is a time of openness and
peace ... and the living is easy.
The excitement of spring
gives way to flowering and
ripening of life. Summer is a
time to let troubles drift away
and enjoy life. A time to stop and
smell the flowers.
This is the time of the greatest
expansion of energy in the cycle;
it is the most abundant
time for growth. The foods that
are most needed when the
weather is warm are salads,
fruits and green vegetables – and
lighter cooking is required.
to increase the amount of pure
water you drink (always at room
temperature). When you rise in
the morning, hydrate your cells
We lose approximately half a
cup of water each night when we
sleep, and the cells need hydrating
when we awake.
Remember that the brain is
composed of 80% water so you
will feel more alert when you give
the body what it needs. You might
also try dry skin brushing before
having a shower (it’s wonderful)
– it will not only make your skin
velvety smooth but also increase
circulation, creating a healthy
Yes! Scotland does have sunshine
– it doesn’t rain all the time,
no matter what my darling
Californian husband says…..I
The flowers where in full bloom,
the perfume from rose bushes
wafted in the air, the hanging
baskets overflowed with an
abundance of colours bobbing
about in the breeze; when
playing in the sun, everyone
seemed happier than at any
other time of the year. This
makes sense to me now that
I understand more about the
seasons. Summer is the season
of high energy, joy and passion.
It is when nature is at its full and
When I was twelve, I worked in
the local fruit shop during the
school holidays and adored
merchandising and dressing the
shelves with all the wonderful
colours and shapes of the
fruits and vegetables.
Not many children of my age
would have been excited about
that exactly, but I was happy. I
would rise early around 6.00am
and go to the fruit market with
my boss to make the daily
purchases. Everything was grown
locally, everything was fresh, and
everything was chemical free and
packed with nutrition. Sorting
through the grains and beans,
even at that young age, made
me happy – I adored all of that.
So even though I was unaware at
that time where my love of nature
and the seasons would take me,
here I am, 4 decades later still
Cooking needs to be subtle as
well, so be sure not to overcook.
“If you don’t look
after your body,
then where are
you going to live”
This kind of food will help us to
keep our cool, but if we use
any animal food in our diet, the
amount needs to be reduced or,
better still, eliminated.
As a teacher of Macrobiotics
and TCM (Traditional Chinese
medicine) it’s always such a joy
to me to share this beautiful
philosophy of life. The energy of
summer nourishes the Heart and
the Small Intestines. It provides
us with a good opportunity to
lighten the diet, cut down on salty
foods, eat more raw foods, enjoy
fruits and generally relax the
Sunny days and warmer weather
call out for an orderly and relaxed
way of being. This is a great time
to get rid of the stress in your life;
practise lying on the grass and
watch the clouds as you did as a
You will find that this is the easiest
time to cut the sugar, coffee,
black tea or alcohol out of your
diet. It is usually a good idea
Something Like Summer
Diseases of the heart are
provoked by eating too much
meat and dairy food, causing
blood to thicken and the
arteries to become clogged
with excess fats. The light
and simple foods of summer
may be helpful for anyone
having these problems at
any time of year. Simplicity
is the key – nothing fancy
or complex. Raw vegetables
and lightly cooked dishes help
restore the balance and calm
The healthy diet of summer uses
less oil and fewer oily foods and
concentrates on the abundant
variety of vegetables available.
Foods that overheat the body are
not good for the heart and
therefore should be avoided, and
salt is usually reduced. Use the
summer approach when you want
to do the heart a favour.
The simple way to get moving is
to adopt a sensible eating plan
that balances our hormones and
increases our vitality. I suggest
a 21- day programme to get you
on the path to weight loss and
renewed health. This is the time
the body requires to adjust to a
dietary change. Once the changes
are made, you will continue because
you will love how you feel.
ARE YOUR HORMONES OUT OF
Hormonal balance is an important
part of understanding how
weight loss works and the results
sustained. You can change
everything you believed about
dieting because hormones control
your fat burning switch! There are
hormones that create weight gain
and hormones that keep you lean.
I refer to this as ‘having your fat
burning switch in the on or off
There is so much cutting edge
data now equating hormonal
imbalance with weight problems.
Eating a hormone balanced diet is
the way forward to not only losing
weight, but also creating great
health and vitality.
My Weight Loss Nature’s Way
programme is in line with
the recommendations from
organizations such as the Centre
For Disease Control and the World
Health Organization. In this
article I am addressing two major
hormones in particular one that
stores fat and one that burns fat.
SO HOW DO YOU BURN FAT?
Insulin is the hormone
responsible for allowing sugars
to be used for energy. It rises
and falls according to blood sugar
levels and is greatly influenced
by what you eat. Carbohydrates
are broken down in the digestive
system and converted into glucose
(blood sugar) to be used as
energy in your body.
When glucose enters the blood
stream the pancreas produces the
insulin that allows the billions of
cells in your body to open up and
receive this energy to use for their
various functions. If you eat too
many refined carbohydrates such
as white bread, pasta, pastries
and sugar rich foods, the sugars
in these foods causes a rapid rise
in blood sugar. The flood of sugar
stimulates pancreatic production
of insulin over long periods of
time. This causes your cells to
remain receptive. These excess
sugars are stored as fat.
Normalizing insulin levels is
essential to stop this storage from
happening. Dramatically reducing
or eliminating these complex
carbohydrates is the best way to
Insulin has a sister hormone,
and its name is glucagon. This
hormone is a critical component
of your fat-burning biochemistry.
When you need more energy
and there is not enough glucose,
glucagon is secreted. The purpose
of this hormone is the exact
opposite of insulin’s. Glucagon
stimulates the release of stored
fats to be used as energy.
Reducing the consumption
of simple sugars and refined
carbohydrates stimulates the
production of glucagon and
stimulates the burning of stored
fats. If a healthy diet is combined
with even moderate exercise
the combination of less fat
storage and better fat burning
is promoted. The dietary advice
below describes some of the main
features of a diet that promotes
hormonal balance and healthy
FOODS TO USE REGULARLY
FOR BETTER HEALTH AND
Whole grains: Whole grains
are low-calorie; complex
carbohydrates that haven’t been
processed or milled like white
flour or white rice. This means
they haven’t been robbed of their
essential nutrients or dietary fibre
so essential in keeping weight
Vegetables: Bite for bite,
vegetables and whole grains
provide more nutrients and fibre
with fewer calories than any other
food group, making it easier to
control your weight.
Sea Vegetables: They are a rich
source of many trace minerals.
Seaweeds break down and digest
slowly compared to processed
foods. This actually allows hormonal
balancing to occur. Research
shows that seaweed is not only an
amazing health food but speeds up
weight loss by blocking fat intake
and promoting fat burning.
Beans and Bean Products:
Regular bean eaters are less likely
to be overweight and have smaller
waistlines than those who pass on
legumes. Beans release energy
slowly into the body, making
them a great weight loss food.
They are also high in protein and
fibre, which satiates the appetite
and helps keep you full for longer
periods of time.
Along with Fruits, Nuts and
Seeds, Vegetable Oils, and
the Medicinal Teas you have a
FOODS TO REDUCE OR AVOID
FOR HORMONAL BALANCE &
Sugar, Tropical Fruits , Deep
Fried Foods , Refined Grains
Highly Processed Foods with
Chemical Additives , Cheese
and Dairy, Red Meat, Pork and
My Top 3 Exotic Foods for
Natural Weight Loss
Seaweeds break down and digest
slowly, compared to processed
foods. They are also nutrient
density, especially minerals, and
contribute greatly to hormonal
balance too. Research shows that
seaweed speeds up weight loss by
blocking fat intake and promotes
fat burning. Alginate the natural
fibre found in sea kelp blocks
the body from absorbing fat far
more effectively than anti-weight
treatments currently sold over the
A 2010 study by Newcastle
University demonstrated what has
been known for centuries in the
Far East – Sea Vegetables are a
powerful tool for weight loss.
Dried Shitake mushrooms
have traditionally been used in
Traditional Chinese Medicine as
an aid to the immune functions of
the body and for breaking down
fatty tissue. Japanese researchers
discovered that this is because of
eritadenine, a substance that
Researchers S. Suzuki and Oshima
found that a raw Shiitake eaten
daily for one week lowers serum
cholesterol by 12%.
This magical vegetable is superior
to anything I have used for years
with clients and achieves amazing
results. It is a fantastic natural
diuretic with a very gentle action
which is excellent for managing
the fluid retention that so often
accompanies weight gain.
carrots, and simmer for 10 minutes. Add the tofu cubes and
simmer for a few more minutes. Add the wakame, saffron
threads and soaking water to the soup, simmer for 5 more
minutes, then remove from the heat. Stir in the chopped
In a cup, thin the miso with a little bit of the hot soup and
then add this liquid back into the pot. Leave the soup to
sit for 5 minutes to allow the tofu to absorb the flavours.
Garnish with some fresh coriander.
Wakame & Saffron White Miso Summer Soup
The golden colour and light, sweet flavour of this nutritious
soup makes it a good choice during the warmer months.
Happy Summer Solstice!
2 inch piece of wakame
4 cups of dashi stock (or organic vegetable stock cube)
Pinch of saffron threads
1 carrot, thinly sliced
½ pack fresh tofu cut into small cubes
Fresh chives snipped into small pieces
2 tablespoons sweet white miso
Coriander for garnish.
Soak the wakame for 15 minutes along with the saffron
threads. Cut away any tough ribs from the wakame, and
dice into small pieces. Bring the dashi stock to the boil, (or if
using stock cube add this to four cups of hot water). Add the
An essential ingredient in macrobiotic dishes and Japanese
cuisine. It’s an earthy flavoured stock made from kombu
soaking water. It’s a great base for soups, stews, sauces,
noodle broths and dips.
Usually dashi is seasoned to taste with a generous serving
Often mirin is also added, plus a little juice squeezed from a
piece of grated ginger root.
To prepare a basic dashi, soak a six inch piece of Kombu
and three dried shitake or maitake mushrooms in about 10
cups of water for at least 15 minutes.
Remove the mushroom, and thinly slice the caps. Discard
the root as it can be bitter tasting.
Return them to the water, bring it to the boil and simmer
gently for 10 minutes.
Remove the Kombu and keep it to use for cooking as a
condiment or with beans.
Quinoa with Salad Greens & Radishes
1 cup quinoa (rinsed)
2 cups water
Fresh salad greens such as rocket, watercress
1 small bunch of red radishes, very thinly sliced
Basic Salad Dressing (see below)
Bring the quinoa and water to a boil in a pan and
simmer on a very low heat 15-20 minutes until the
water is absorbed. Remove to a large bowl and leave
to cool then fluff up with a fork. Add the fresh salad
greens and radishes to a large salad bowl and pour
over some of the dressing. Stir in the quinoa and
Basic Salad Dressing
1 handful parsley
1 cup extra-virgin olive oil
2 tbsp Umeboshi Vinegar
1 tbsp Shoyu
2 tbsp mustard
2 tbsp lemon juice
Place all the ingredients into a blender. Adjust
ingredients according to taste. Store in a sealed glass
jar in the refrigerator and keep for up to 5 days.
2 tbsp corn flour
Sunflower or Sesame oil for frying
4 Wholegrain burger buns
Lettuce leaves, mixed with rocket leaves
Tomato slices (optional)
Relish & Sauerkraut
Crumble the tofu into a bowl. Add the garlic, chopped
onions, coriander, red pepper, turmeric, paprika and
ginger powder. Mix well and then add the shoyu or
tamari and taste test. Stir in the breadcrumbs and corn
flour and mix until you have consistency that sticks
together well. If too dry add a little water if too wet
add some more corn flour. Shape mixture into 4 large
burgers or 8 small ones. In a frying pan, add the oil
and set the heat to medium/low. Panfry the burgers till
crisp and golden brown on both sides.
1 block firm tofu
1 clove crushed garlic
1 small red onion, sliced finely
Handful Coriander leaves finely diced or other herbs of
2 tbsp roasted red pepper, diced (organic jar)
¼ tsp of paprika
¼ tsp of Turmeric
¼ tsp ginger powder
1 to 2 tbsp shoyu or tamari
2 cup breadcrumbs (I make my own)more delicious
Spread some vegan mayonnaise on the bun and add
a mixture of salad greens. Place the tofu burger on
top, and then add tomato slices if using – top with
some of your favourite relish and sauerkraut.
Be creative and experiment with your own choice of
herbs and spices to make a delicious tofu burger to
suit your own taste.
Whip all ingredients together in a blender until very
smooth. Refrigerate at least two hours before serving.
Make the blueberry sauce as follows
4 cups fresh blueberries (use frozen if not in season)
1/3 cup Clearspring rice syrup
1 tbsp lemon juice
2 tbsp Clearspring Kuzu
Set aside one cup of the blueberries for topping the
dessert. Place the remaining 3 cups of blueberries
in a pot with the rice syrup and lemon juice. Dissolve
the kuzu in two tablespoons of water and add to the
pot. Bring to a boil and simmer on low heat for 4
minutes. Stir in the kuzu and simmer until the mixture
starts to thicken. Transfer to a blender and blend to a
cream. Pour into a bowl and allow to cool. Chill in the
refrigerator for at least two hours.
Tofu & Blueberry Layered Dessert
Make the tofu cream as follows
1 pack Clearspring silken tofu
1/3 cup Clearspring Rice Syrup
1 tbsp Clearspring olive, sunflower or safflower oil
1 tablespoon soymilk
1 ½ teaspoons vanilla extract
1 teaspoon lemon juice
Using pretty glasses and layer some blueberry sauce
in the bottom and tofu cream on top. Continue this
process of layering until the glass is full and then
top with some of the blueberry’s to finish and some
toasted flaked almonds of nuts of your choice.
Apple Sesame Custard
5 cups organic apple juice
Pinch sea salt
Agar-agar flakes 1tbsp per cup of juice
Zest of one lemon
3 tablespoons tahini
1 whole vanilla pod or a few drops of vanilla essence
Slice the vanilla pod along its length and scrape out the
seeds and set aside.
Put the apple juice, agar-agar flakes and lemon peel into
a medium saucepan, and leave to soak for 10-15 minutes.
Add the salt, bring the mixture to a boil, then lower the heat
and simmer for 5 minutes. Stir every now and then with a
wooden spoon until the agar-agar flakes have completely
dissolved. Then remove from the heat.
Put the tahini into a small bowl. Gradually add about one
cup of hot juice, stirring as you add it. When the tahini
reaches a thin, creamy consistency, add it back into the pot
and stir well. Mix the seedy paste from the vanilla pod into
Pour the hot liquid into a shallow glass dish. Leave
to cool until its firm. This will take a couple of hours.
Puree the mixture in a blender until smooth. Pour into
individual serving cups or glasses and decorate with some
desiccated coconut and pecans.
Alternatively leave the custard in a bowl in the fridge, then
serve either on its own or as a topping for other desserts
like apple crumble.
the amazing complete natural
system for the new you
To win the “Weight Loss Natures way” system worth £69 just email your
answers to the following questions to: firstname.lastname@example.org
The answers to the question may be found in the article and feature by Marlene.
1. What Hormone is responsible for allowing sugars to be used for energy
2. The brain is composed of what percentage water
3. We lose approximately how much water each night when we sleep
Remember to include your name, email and phone number with your
answers in the body of your email.....Closing Date: 31st July Good Luck
YOU LOSE – THEY GAIN - Action Against Hunger
Something is terribly wrong when there are one billion people on the planet who are hungry and over one billion who are overweight.
The solutions are available, all that is needed is compassion and concerted action
Healthy eating is one way to slow the pattern of wasteful food resources, the ‘ You Loose – They Gain’ initiative is my way of
helping defeat hunger and feed those children who are most in need.
5% of every purchase of my programme will be donated to Action Against Hunger
a wonderful organization with a proven track record on emergency relief and feeding the hungry where it is most needed. I am
happy and proud of the contribution that we can all make toward easing this tragic situation. www.actionagainsthunger.co.uk
From Garden to Plate
by Self Sufficient Cafe
Jasmine of Self Sufficient Cafe Blog
“You can’t beat the flavour of a home grown carrot,
tomato or that first crop of those “oh so sweet”
peas, nor can you beat that wonderful feeling of
stepping outside and picking your own food for dinner.
You really can’t get any fresher than that, can you?”
How can you not want to grow your own? The food you eat will be seasonal, it will have no food
miles and you will know exactly what you are eating, without worrying about what nasties have
been sprayed on the crop. It’s win, win in my book, but if you need a little more encouragement,
gardening is a great hobby. It keeps you fit, and gets you plenty of fresh air, whilst topping
up on your vitamin D. The food has a greater nutritional value because you are picking it just
before you eat it. You choose what you want to grow, which can be the foods you love and want, a
plentiful supply of food that may be expensive to buy, or food that you can’t buy locally. The good
news is you don’t even need a garden! Varieties of most fruit, herbs and vegetables can be grown
in containers or hanging baskets.
If you have no space at all you can even grow your own on a sunny windowsill, from “cut and come
again” salad leaves through to a variety of herbs and even chilli peppers. If you have a warm and
sunny conservatory you can even grow your own citrus fruit. Get in touch with your local council
if you fancy something on a grander scale and get your name down on an allotment waiting list.
You may have a bit of a wait as the ‘grow your own’ movement is in full swing and everyone is
having a go.
There are many types of gardeners; I fall into the category of a kitchen gardener who has
minimum growing space and limited time to give. I have a no fuss approach and I enjoy every
minute in my garden. You don’t have to be an experienced gardener to grow your own. Over time
I have learnt which fruit, herbs and vegetables are best suited to my soil and I have picked up
tips and tricks along the way. My kitchen garden consists of two raised beds, a herb and quick
grow border and numerous pots. You can grow fruit, herbs and vegetables from any container; I
even have two old tyres stacked on top of each other and filled with soil.
First Time Kitchen Gardener
If you’re a first time kitchen gardener, don’t fret, help is on hand and you can still sow some
seeds for salads, herbs and vegetables that you will harvest late summer and autumn. First
decide on the size and area you want to convert to a kitchen garden, this can be in containers
if you have no space. Prepare your soil by digging in some well-rotted compost, which you can buy
or better still make your own. If you’re in this for the long haul treat yourself to a compost
bin. I have a ‘black dalek type’ in my garden, to which I add all peelings, tea leaves and garden
waste and it provides me with good, rich and nutrient dense compost. All you need to do now is
decide what you want to grow from the list below and sow to your heart’s content.
Seeds to sow in June
Salads: Beetroot, Herbs, Lettuce, Oriental Leaves, Radish, Salad Leaves, Spring Onion,
Vegetables: Carrot, Chard, Courgette, French Beans, Kale, Mange Tout, Peas, Purple Sprouting
Broccoli, Pumpkin, Runner Beans, Spinach, Sugar Snap Peas, Summer Squash like Pattypan, Swiss
Chard, Turnip, Winter Squash like Sweet Dumpling.
Jasmine’s Tips & Tricks
During this time of year it is often dry and watering your crops is fundamental and needs to
be in a steady supply. I always water either first thing, before the sun provides the heat for
the day, or once the sun has lowered so the water doesn’t evaporate but instead quenches
the thirst of your plants. Be careful though, as sporadic watering can cause premature bolting,
where your crop will go to seed, fruits fail to form, skins split and some forms of disease set
If you water around the same time each day if there is no rain you’ll be fine. I always find
watering a great stress reliever. Once again, if you’re in this for the long haul you might want to
invest in a water butt which harvests rain water. That way you’re covered if there is a hose
pipe ban. Another bonus is that you can make liquid feed by adding comfrey leaves or nettles to
a water butt. You will also need to keep on top of those little critters that want to damage
or munch their way through your crops too. These include black fly, carrot root fly, cabbage
white caterpillars, slugs and snails. They’re on the attack and they form powerful armies that
seem to multiply overnight. Don’t be put off though. There are ways and means to either ward
off these critters or to reduce, limit or even stop the damage they do. Companion planting is
a great way of attracting your allies and preventing damage to your crops. Planting crops that
have mutual benefits to each other not only reduces the critter attack but also provides
nutrients in the soil to help the growth of each crop.
Companion Planting and Other Defences
My favourites include planting spring onions between rows of carrots to repel carrot root fly
and onion fly. Broad Beans are susceptible to blackfly but planting the herb Summer Savoury
with the beans helps to repel them. Plus it’s great in salads and fresh summer soups. I don’t
tend to grow many flowers in my garden, unless they are edible of course. Nasturtiums are a
sacrificial offering to cabbage white butterflies, which will lay their eggs on the plants keeping
caterpillars away from your brassicas. The Nasturtium flower petals can also be eaten and are
underrated. Add them to salads to give a boost of colour and taste. Although time consuming,
netting your crops also helps against butterflies laying their eggs.
The kitchen gardener’s biggest enemy in my opinion is slugs. They are ruthless and have the
ability to reproduce with themselves, having both male and female sexual organs, and in my garden
they seem to multiply overnight. They can destroy a crop in one night, trust me, I have learnt
the hard way. However, did you know that they also help, by eating decomposing matter so are
great for your compost bin? Be careful not to transfer them to your garden though when using
your compost. Slugs don’t like anything coarse and they will avoid crawling over it, so things like
gravel, human hair or dog hair are great barriers.
Certain strong smelling plants, like garlic or chives
and even mint also help to deter slugs so plant them
in and around your kitchen garden. One word of
caution though keep the mint in pots as it will take
over your plot!
Snails come a very close second and while they
can also be deterred using the methods above, I
have also been known to patrol my garden at night
collecting them en masse and re-homing them on
some waste ground about 200 metres away! However
nature’s help is on hand; hedgehogs, frogs and toads,
blackbirds and thrushes absolutely love them and
encouraging them to your garden as your ally is a
great help in the slug and snail battle.
You are rewarded all year round with growing your
own food although June is the start of your bumper
harvest This is where growing your own really kicks
off and all your hard work is rewarded in plenty.
June signals the start of summer and your fruit,
herbs and vegetables will be getting the most
sunlight and the weather should be warming up.
Your garden will change from a sea of cloches, night
fleeces and bare soil to an array of green, vibrant
Fruit and vegetables on the menu include; asparagus,
beetroot, broad beans, calabrese, carrots,
cauliflower, cherries, garlic, gooseberries, lettuce,
peas, potatoes, radish, rhubarb, salad leaves,
spinach, spring onion, strawberries, Swiss chard and
July is the summer at its best. All going well the
weather is providing glorious hot summer days and
sultry summer nights. The BBQ is in full swing and
garden parties are all the rage. You will be able to
harvest something from your kitchen garden most
days. Fruit and vegetables on the menu include
all the above and in addition: blackberries, black
currants, blueberries, celery, chicory, courgettes,
cucumbers, French beans, oriental mustard leaves,
rocket, runner beans and tomatoes.
Crop of the Month: Spinach
A great choice for your kitchen garden, easy to
grow and care for and full of nutritional benefits.
If it’s good enough for Pop-eye then it’s good enough
Spinach can be sown all year round, but I tend
to sow my first crop late March and then sow
in succession every three weeks, depending on how
much room I have spare. This provides me with
a continuous supply of spinach rather than one
massive glut ensuring none is wasted. Although in
a kitchen garden nothing is wasted as it is given
to the compost bin. Spinach can happily grow in
both partial shade and full sun and you don’t need
to start the plants off in pots. You can sow
smelling plants, like
garlic or chives
and even mint also
help to deter slugs
so plant them in
and around your
directly into the ground. I always dig some well-rotted compost into the soil to feed the crop
throughout its growing time and it also provides the ability to retain any moisture as spinach
is susceptible to premature bolting. As long as you keep watering your crop you shouldn’t have
any problems. As soon as the soil becomes dry spinach plants will produce flowers and go to seed
rather than provide you with new leaves.
Seedlings usually appear within two weeks from sowing. I’ve never thinned out the seedlings as
I’ve always used it as a “cut and come again” crop. Keep the area weed free. You don’t want
anything competing for the goodness of the soil or the water you give the plants. You can start
to harvest individual leaves from about eight weeks after sowing.
Taking a few leaves from each plant will promote further growth and normally each plant will
regrow for up to four cuts, if the plant has a continuous water supply. Alternatively a plant will
have matured in around ten weeks and you can harvest by uprooting the whole plant.
I tend to grow the variety ‘Spinach Lazio F1’, which is reliable. It is also one of the quicker
growing varieties and it is bred for its resistance to disease and premature bolting. This variety
is great for gardens and containers alike and has a good taste whether used in salads or
Jasmine is the creator of Self Sufficient Cafe Blog. She is passionate about food (growing and
eating it!), health and nutrition. She had been a vegetarian for 27 years and at the very start
of 2013 transitioned to a vegan lifestyle. http://www.selfsufficientcafe.blogspot.co.uk/
Sharon Collins is the author of
‘Bit of the Good Stuff’
a family-focused healthy lifestyle blog,
with a passion for colourful,
tasty, plant-based food.
On her blog you will find recipes suitable for
anyone that is looking to incorporate more
meat-free and dairy-free meals into their diet.
Her recipes are simple, easy to make, and
designed to appeal to children and adults alike.
Through her blog, Sharon hopes to inspire
others by showing how easy it can be to eat in
a way that is kind to ourselves and the planet,
and reap huge health benefits and cost savings
along the way!
Malaysian Coconut Noodle Soup
with Smoked Tofu
This is my family-friendly plant-based version of the
traditional Malaysian soup Laksa Lemak. It’s beautifully
fragrant, light, yet filling enough to be served as a main
meal. I’ve chosen to use carrots and broccoli florets in this
dish for added texture, colour and nutrients, but feel free to
substitute with your favourite Asian vegetables.
5cm / 2 inch piece of root ginger, peeled and finely
chopped or grated
2 garlic cloves, finely chopped or crushed
2 lemon grass stalks, trimmed and finely sliced
1 red chilli, deseeded and finely chopped*
2 shallots or 1 small red onion, finely chopped
1 tsp ground coriander
½ tsp ground cumin
Juice of half a lime
400ml / 14 oz can coconut milk
½ tsp ground turmeric
2 kaffir lime leaves
720ml / 24 fl oz / 3 cups hot vegetable stock
1 TBSP reduced salt soy sauce (or tamari sauce)
2 tsp unrefined sugar (or sweetener of choice)
2 medium carrots, sliced into thin disks
16 small broccoli florets
90g / 3 oz / 1 cup oyster mushrooms
200g / 7oz smoked tofu, cubed
250g / 9oz brown rice noodles
Fresh coriander, chopped
Red chilli, deseeded and finely chopped
* If serving the dish to children, use a mild chilli or omit
the chilli from the paste and add it to the soup once the
children’s portions have been served.
Place the spice paste ingredients in a mini food processor
along with 2 TBSP coconut milk and blend into a smooth
Cook the paste in a large, heavy-bottomed pan for a
couple of minutes. Stir in the remaining coconut milk,
turmeric and kaffir lime leaves, and gently simmer
uncovered for five minutes or so. Add the stock, soy sauce
and sugar to the pan, along with the carrots. Simmer for
five minutes. Add the broccoli florets, mushrooms and tofu
cubes, and simmer for a further ten minutes or so, until the
broccoli is tender but retains a bite. Remove the kaffir lime
Meanwhile, cook the noodles as per the instructions on
the packet. Divide the noodles between four warm bowls
and spoon the soup on top. Sprinkle on the garnish, and
serve immediately with chopsticks/fork and a spoon for the
Pina Colada Cheesecake
This dessert is bursting with the colours and flavours of my two favourite
summer ingredients. If I can’t be sitting on a Caribbean beach sipping Pina
Coladas, then tucking into a slice of this scrumptious dessert is definitely the
next best thing! It’s incredibly easy to make. You simply need to blend and
freeze. No baking required!
112g / 4 oz / ¾ cup almonds or pecans (or a mix of the two)
55g / 2 oz / ½ cup desiccated coconut
170g / 6 oz / 1 cup pitted dates
1 TBSP maple syrup (or agave nectar)
1 tsp vanilla extract
pinch of salt
170g / 6 oz / 1 cup fresh pineapple, diced
280g / 10 oz / 2 cups cashews
160ml / 5½ fl oz / ½ cup maple syrup (or agave nectar)
4 TBSP freshly squeezed lemon juice
4 TBSP water
1 tsp vanilla extract
100g / 3½ oz / ½ cup virgin coconut oil, liquefied
170g / 6 oz / 1 cup fresh pineapple, crushed
4-5 TBSP coconut flakes
Soften the cashews by boiling them for 15 minutes or soaking for 4-6 hours.
Drain and set to one side.
If your dates are hard, soak them in hot water for a couple of minutes then
Pulse the pineapple in a food processor to crush it. Place in a sieve over a
bowl to allow the excess juice to drain off.
Grease a loose-bottomed 18-20 cm (7-8 inch) tin and line the bottom with nonstick
Ready, set, go!
Place the almonds/pecans in a food processor and process into crumbs. Add
the remaining crust ingredients and pulse until combined. Test the crumbs by
pressing a small amount between your thumb and finger. If they stick together,
they’re ready. Tip the crumbs into the prepared tin and press down firmly.
Place the drained cashews in a food processor or powerful high speed blender
along with the syrup, lemon juice, water and vanilla extract. Process for a
few minutes, until the cashews are ground into a creamy mixture. Pause now
and then to scrape down the bowl. Add the liquefied coconut oil and continue
processing until the mixture is completely smooth (taste test to check for
smoothness). Tip into a bowl and stir in the drained, crushed pineapple.
Spoon the filling onto the crust. Tap the tin on the work counter to remove
any air bubbles. Place in the freezer for at least 2 hours, until it has firmed
up. When ready to serve, top with some crushed pineapple (first drained to
remove excess juice) and a sprinkling of coconut flakes.
If you are not planning to eat all of the cheesecake in one go, it is best to store
it in the freezer, where it will keep for weeks. When it has firmed up, slice into
portions and return it to the freezer. Allow about 30 minutes to thaw before
The Gallery Cafe is a unique place
to eat and relax, situated near the
Museum of Childhood and York Hall
in Bethnal Green.
We offer a delicious selection of
vegan and vegetarian food, an
exciting program of live events, and
a new art exhibition from an upand-coming
artist every month.
Our vegan breakfast offerings are
favourites among our regulars and
our standard menu includes classic
wraps, salads, homemade burgers,
and jacket potatoes.
Every day we offer three delicious specials and a soup,
highlighting different cultures or traditional foods
for special occasions. Our vegan cakes are made inhouse
“On Thursdays diners
can enjoy a tofish
dinner from 5pm for
Chip Shop Thursday”
enjoy a tofish
evenings we offer a pizza special and delicious diner
The Gallery Cafe is a cosy sanctuary during the winter
months, and comes alive in the summer with our
suntrap terrace and seating in the garden, making it a
great spot to enjoy all year round.
As one of the social enterprises run
by St. Margaret’s House, all profit
generated by The Gallery Cafe goes
back into the charity.
So by dining with us, you are also
helping to support the local community
and allows us to provide inexpensive
office space to other charities, run
our volunteer programs, offer art
workshops, and host low-cost cultural events.
We pride ourselves on sustainability and use
biodegradable packaging and local suppliers wherever
possible. Most of our suppliers are based within a couple
of miles from us, and our bread is even delivered by
The Gallery Cafe lives up to its name by holding
monthly art exhibitions as part of the Time Out First
Thursdays initiative. We also offer an exciting program
of music, poetry and cinema events.
Fritters with Chilli &
Makes 6 – 8 fritters
500g x 2 Tinned Chickpeas
340g x 1 Tin of Sweet corn
4 cloves of Garlic
A bunch of Parsley
A bunch of coriander
Juice of a Lemon
1 table spoon of ground Cumin
2 teaspoons of Cayenne Pepper
Salt and pepper
1 teaspoon of baking powder
Place the drained chickpeas and Garlic into a
Add the soya milk slowly in to the processor
until you see the mixture come together.
Then add the Cumin, Cayenne Pepper, salt
and pepper and juice from half a Lemon.
Taste as you go, you may prefer more lemon
and less spice. Remove mixture and add to
Add to this the drained tin of Sweet Corn and
the freshly chopped herbs, a good chopped
handful of each.
Add in the teaspoon of Baking Powder which
should help give the Fritter a bit of a lift.
Then stir the mixture together.
The mixture will be a bit loose so then you
slowly add the Flour until it forms into a
tighter mix where it will hold its shape when
spooned into a frying pan.
On a medium heat add a small amount of oil
into a frying pan. Using a serving spoon add
a spoonful of the mixture into the frying pan
and using the back of the spoon flatten the
mixture until it is almost a 1cm thick. They
should take no longer than 3 minutes on each
side, or until they are golden brown.
Chilli and Lime Mayonnaise
3 cloves of Garlic
1L Soya Milk (sweetened if possible)
Salt and Pepper
Into a food processor add the Garlic and the
Chillies, blend until finely chopped.
Pour in around 400ml of the soya milk and
whilst the machine is on slowly pour in the
You will slowly see the mix come together
with a glossy finish.
Add in a good pinch of salt. And then tip mix
out into a bowl adding to this the juice of 1 or
two of the limes depending on how limey you
like it and the zest of one of them.
This Mayonnaise can either go with the
fritters or it can be mixed with the crunchy
Crunchy Celeriac Slaw.
½ a Celeriac
½ small red cabbage
1 bunch of coriander
Grate the carrots and mix together with the
grated or finely chopped Red Cabbage and
Add the juice of a lemon, this will help stop
the vegetables loose there colour but also
marinates then so they become a softer
Finely chop the coriander, adding a good
handful into the mix.
Hello Karen, firstly having been in catering for over 20 years I have to say your B&B looks beautiful as does your
food. What made you decide to run a b&b in Berwick Upon Tweed?
Hi Jacqui, thank you. Well, I’ve had this dream to run a vegan b&b for over 10 years, though never been in quite the
right position to do it, but determined it would happen one day! Then a year ago, this house with all its space, lovely
surroundings & a large workshop for Mike’s graphics business became available to rent and we decided it was time
to make the vegan b&b a reality. I’ve been living in and around Berwick for 13 years now - it’s a beautiful part of the
countryside with good facilities & stunning coastline, and right on the Border with Scotland. It was quite a gamble, giving
up my job, but I never really doubted it would succeed. There’s no other vegan b&b between Newcastle & Edinburgh,
so it’s an ideal location & is already bringing people to the region who say they would have gone elsewhere before Loaf
What is unique about Loaf b&b and what does it have to offer that other b&b’s don’t?
Going by what our guests say, I think one of the things is the effort both Mike & I go to in providing a great stay for our
guests. For example, researching the glycaemic index/glycaemic load of different
foods and naturally which are best combined to make a healthy, tasty meal, when a
forthcoming guest with diabetes was worried about what she might be able to get to eat
locally. It hadn’t occurred to me that this was making an extra effort for our guests until
it was pointed out to me! Just seemed like the obvious thing to do, especially as she’d
given us plenty of notice. In the same way, when guests want info on the area, Mike
gives great tips on interesting walking, running & cycling routes, or the best places for
badger or birdwatching, & even drops people off or picks up from harder to reach but
gorgeous locations if he’s available. I think our love & enthusiasm for our countryside,
cooking, & creating a cosy, welcoming environment really shines through.
Another thing our guests often comment on is the sheer space & opportunity to relax
that Loaf offers! Quite unlike many other b&b’s, you get a lot of space & peace at Loaf,
with large airy rooms, views of the vast starry skies, a cosy lounge with log fire where
you can loaf about to your heart’s content, & gardens full of wildlife - hares on the patio
whilst you’re having your breakfast, a pheasant strutting his stuff on the old railway
bridge in the garden (part of the old Berwick-Alnwick branch line), deer bounding across
the fields, & cheeky young rabbits raiding the flowerpots by the door!
Finally, one of the things about Loaf I’m most proud of, and very unusual for most b&b’s, is the fact that a good 80%
of our business is created from recycled items, from the furniture, curtains & cushions to the crockery, cutlery & clocks!
Our Green ethics extend beyond Veganism, so we upcycle most of our furniture & have put neat little recycling bins
in the rooms. I love the fact that everything’s had an earlier life & history and has the chance to be renewed & reused
Do you cater for any other diets whilst people are staying, gluten free, raw etc?
We do - we offer gluten-free, nut-free, raw & diabetic options. We ask for some prior notice if possible as it gives us the
opportunity to make something equally as special as our regular options, but we have rustled up free-from meals at
short notice too.
I notice you make your own plant based milks, so I take it the attention to quality and freshness is very high on
your list for your customers?
It is. We have a fab milk-making gadget so we can offer most different kinds of plant milks made freshly to order from
Organic ingredients, & with the machine it doesn’t take too long when we’re busy. Some of our guests still prefer the
smoothness or flavour of commercially made plant milks in their tea/coffee though, so we offer an Organic option of
Do you shop locally for your ingredients Karen?
Yes indeed. Besides Loaf being a great word to sum up the relaxing experience of a holiday here, it also stands for
Local, Organic, Animal-Friendly, the ethical approach to our business (we love a good acronym at Loaf!) Supporting
local business is important to us & we have two great independent wholefood shops in Berwick where we can get most
of our raw ingredients & a good choice of vegan goodies, plus lots of local growers, markets & farmers markets here
for veg. We’re also beginning to grow our own Veganic veggies again now. I used to have a well-established Vegan-
Organic veg garden at my last house, but plans for a new one had to take a back seat last year while we were getting
the house ready to become a b&b, so it’s exciting to be setting up again.
We also have a great barter system going with local friends & family for many of the ingredients that go into Loaf - so
lots of our guests are familiar with things like ‘Naomi’s rhubarb & ginger jam’ & ‘Papa Len marmalade’!
Do you offer packed lunches and evening meals for people?
We certainly do, & Afternoon Teas too! People can find full details & see pics in the Notes section of our facebook page.
It was always our aim that anyone coming to Loaf should be able to experience great vegan food & extra treats besides
Every meal is special at Loaf, with candlelight, flowers & firelight, pretty vintage crockery & lovely settings.
Are there other vegan friendly places for people to eat that you can recommend to customers?
Quite a few businesses locally have got on board with the idea of catering for vegans now. Just a few years ago we
couldn’t even get soya for a coffee in local cafes; now we have a choice!
At the moment we’d particularly recommend the Granary Bistro & The Cornerhouse Café in Berwick as they’re
interesting venues & they’ve listened to what vegans locally have asked for & are trying to cater for us, & offer gluten
free options too.
And do you offer any special packages for your customers?
We didn’t want to go down the old familiar route of ‘flowers or
chocolates in your room’ as the ‘package’ offering for visitors
celebrating a special occasion.
We consider every day is a flowers day, so you’ll always find
flowers in your room at Loaf, plus some delicious, homemade, &
often chocolaty treat as standard!
So when guests book for occasions we offer different things like
the choice of a box of our special cupcakes or fruit tartlets as a
present, or something lovely like exquisite vegan artisan soaps
from The Little Blue Hen Soap Crafting Company.
Added to this we like to put on regular Open events - a little bit
of Loaf For Locals - as we get lots of requests from local people
wanting to try our food too (one of the best ways of vegan
On these event occasions we usually offer a little incentive to
guests booking to stay at Loaf.
You’ve read it here first!,
a gorgeous Summer garden party
The Bash On The Bridge
with music, dancing, costume & croquet & of course
delectable dairy-free teas on Saturday the 19th of July.
Anybody booking to stay at Loaf during this weekend of
19th-20th July, & quoting ref ‘Fresh Vegan’ will receive a
10% discount off their booking.
Breakfast Menu at Loaf.
layers of fresh fruit, fruit purees, Organic vegan yogurts
& homemade nutty, seedy granola.
Loaf’s Scottish Pancakes
sweet, plump pancakes served with Organic date syrup or rice
malt syrup, fresh fruits, yogurts & fruit purees or melted
Organic 75% cocoa chocolate for a decadent treat.
The Full Veggie/Vegan
various from amongst all-Organic ingredients
Scrambled tofu with turmeric, spinach & chives
Fried tempeh in Tamari soy sauce or Loaf’s own Mushroom
Ketchup, Grilled tomatoes
Loaf’s special homemade cous-cous & veggie sausages
Chickpea or butterbean cakes
All served with homemade onion relish & tomato ketchup.
Fruit Sharing Platters
fresh Organic & local fruits, nuts, seeds & dried fruits served
with local (Heatherslaw Mill) or Organic cereals & Organic
Variety Homemade breads/toast
Seedy, Nutty, Wholemeal, Fruity & Date loaves, Olive
With homemade jams, jellies & preserves eg Rhubarb & Ginger,
Damson Jam, Papa Len Marmalade & Crabapple Jelly.
or Organic savoury spreads - tahini, hummous & soy spreads.
Teas, coffees, herbals & hot chocs
(we believe in chocolate for breakfast if that’s what you
fancy at Loaf!)
Choice of plant milks
ready made; or homemade fresh to order for you.
About the company
Veganista was founded in 2013 in Vienna, Austria by the two young vegan entrepreneurs and sisters Cecilia
Havmoeller and Susanna Paller. The company is producing and selling vegan ice cream of the highest quality and is
dedicated to sustainability and using local produce whenever possible. The ice cream is handmade in small batches
every day without any artificial ingredients, pastes, preservatives or additives. Even the ice cream base is hand made.
The company employs 20 people and has already received many accolades and recognitions for their
entrepreneurship, retail design as well as culinary awards.
About the owners
Cecilia Havmoeller, CEO of Veganista and Susanna Paller, head chef and creative director of Veganista are the
founding owners of this booming ice cream company. They are perhaps best known for bringing the global cruelty-free
cosmetic brand LUSH Cosmetics to Austria and Central Europe almost 10 years ago. The two sisters are vegan since
more than 20 years and combine extensive culinary, retail, and business experience. Team Veganista also includes the
sisters’ family and friends as well as the great and committed staff.
Cecilia has a long background in retail management and operations at an executive level. She has a proven track
record of expanding retail businesses locally, regionally, and internationally as well as growing revenue without
compromising on ideals and values.
Susanna is in charge of the ice cream production and is the brain behind the ever so popular flavor combinations
such as basil, matcha green tea, orange saffron and cheesecake. She has wide culinary experience and has attended
various ice cream academies across the globe.
Both sisters grew up in small rural communities and vividly recall how difficult it was to be vegan back then. “There was
very little available in the stores.” remembers Cecilia. “Today it’s much easier and so accepted. I went vegan because
of my ethical beliefs but most people considered veganism a disease and constantly tried to convince me to eat just
a bit of meat. I’m very proud of my background as a long-term vegan and with all my business ventures including
Veganista I try to contribute to the community but without telling people how to live their lives. First and foremost I want
people to come to us for the greatest tasting ice cream in town and then they can perhaps think of the cruelty-free
aspects of the product and if there are other choices to be made.” concludes Cecilia.
The sisters found themselves looking for new challenges in their professional careers. When reflecting on their many
years as vegans they realized that the one thing they felt they were still missing out on was great tasting ice cream.
Over the years the sisters have tried almost all vegan gelatos on the market. However, nothing could quite capture the
creaminess of their childhood ice creams devoured before turning vegan.
Convinced that it must be possible to create a vegan ice cream with the same creaminess and texture as dairy-based
ice cream, the two went to work. Cecilia travelled the world in pursuit of inspiration, read every ice cream book worth
mentioning, and devoted her time to the business aspects of the idea.
Meanwhile, Susanna spent her time researching the production of dairy-free ice cream, studying, graduating from the
world’s only Ice Cream University, exchanging ideas with ice cream authorities world wide (most of them skeptical of
the idea of dairy-free ice-cream), and experimenting with different recipes. After more than two years of trying again
and again Susanna cracked the code.
A blind testing including vegans as well as non-vegans confirmed her hopes. She recalls the great feeling when some
of the non-vegans refused to believe that the ice cream they just had savored was vegan and simply stated that it was
the best ice cream they had ever tasted. Finally, the time had come to provide people with great tasting, artisan and
cruelty-free ice cream.
Now the search for a good location for the scoop shop began. After doing business for many years in the High
Streets of Vienna, Cecilia now scanned the areas just outside the city center. “It was part out of necessity because of
unaffordable rents for anyone besides the large brands but mostly reflecting our desire to be part of a real Viennese
community and engage the locals.”
The vibrant and bohemian 7th District proved to be the perfect backdrop for the first Veganista scoop shop. “People
here are genuinely interested in things that matter a lot to us as a company; sustainability, animal rights, natural
ingredients, locally grown produce.”
The two entrepreneurs also ended up going for something unconventional as far as the shop design goes. “We knew
what kind of shop design we were looking for but we needed help realizing our ideas” explains Cecilia. “We met
with several big retail design companies but there was never that click. Instead I stumbled upon a respected visual
for her book covers.
“People tell us that they are really
We arranged a meeting
even though her retail design
experience was very
limited. However, there was
instant chemistry fed up with companies claiming to and mutual understanding and
respect and soon the be organic when they are not, or award-winning designer Gabriele
Lenz and the two sisters had created a perfect
corporate design with
a minimalistic and time-less shop
design that allows for
the ice cream to take center stage
without distracting the
claiming that their products are
natural and hand made when they
actually contain prefabricated and
The first scoop shop
opened May 28th 2013 in
Neustiftgasse 23 and
the success was immediate.
“We are overwhelmed
by the success and extremely
positive response from customers.” continues Cecilia. “Vienna has more ice cream shops than most cities so we know
our customers have a choice.” elaborates Susanna. “And making ice cream with only the finest ingredients is always
going to be reflected in the price. But it is obvious that customers are prepared to pay for high quality and the comfort
of knowing that there are no artificial ingredients in the ice cream they are eating or giving their children.
People tell us that they are really fed up with companies claiming to be organic when they are not, or claiming that their
products are natural and hand made when they actually contain prefabricated and artificial ingredients. In fact more
than half of our customers are not vegan. Among them there are many foodies and people who appreciate the hand
made aspects of the Veganista ice cream. Our ice cream is of course also very suitable for people with milk allergy or
lactose intolerance. But most are simply coming for the great tasting ice cream.” Susanna declares with a smile.
More shops will follow both locally and regionally but perhaps the most exciting piece of news is a shop scheduled to
open in Los Angeles in 2014. “We’re not ready to disclose the exact location yet but if you want to be the first to know
you should follow us on Facebook” explains Susanna.
About the ice cream
The ice cream produced by Veganista is hand made, artisan, cruelty-free, natural, fresh and vegan ice cream
produced in small batches. Unlike many competitors we refrain from using artificial products, preservatives, flavor
enhancers, color etc. Moreover, many tend to use prefabricated pastes since it makes it a whole lot easier and faster
to produce ice cream. However, for Veganista there are no such short cuts. The Veganista ice cream was always going
to be based on the following key words:
Honest: only natural ingredients. No shared production with dairy ice cream.
Cruelty-free: only plant based ingredients
Artisan: Hand made with ingredients of the highest quality
Local: using locally sourced products when feasible
Organic: using organic products whenever possible
Fresh: small batches made fresh every day
Fun: cool and innovative flavors to support the traditional ones
Sustainable: reducing our carbon footprint, e.g. by using biodegradable cups and spoons
The production line has never seen any dairy, egg, honey or other animal products pass through it, making it suitable
for vegans as well as individuals with lactose intolerance, milk or egg allergies. However, the ice cream also appeals to
all customers seeking superb artisan ice cream made from natural products only.
The Veganista ice cream is mostly soya based but some flavors are based on oat milk, coconut milk, almond milk, or
rice milk. On any given day there will also be sorbets available.
Most of the flavors will contain normal sugar but flavors with alternative sweeteners such as agave or maple syrup are
always available. We also offer “sugar free” flavors containing birch sugar making them more suitable for diabetics
given their lower contents of fats and carbohydrates as well as their lower glycemic index.
Almond Ice Cream by Veganista
150 g soymilk
250 g coconut milk
90 g agave syrup
20 g pure almond butter or spread (or substitute for any other nut butter as preferred)
12 g coconut flakes
0,5 g salt
0,5 g carob bean gum (optional)
Prepare the ingredients using a kitchen scale. Heat the soymilk and almond butter in a pot over medium heat. Avoid
boiling. Stir constantly and then remove from heat and let cool down, preferably in an ice water bath. Add the rest of
the ingredients and mix well.
If you have an ice cream maker:
When the ice cream mix is at room temperature it’s ready to go into your ice cream maker. Follow the instructions of
your specific machine!
If you don’t have an ice cream maker:
Put a bowl in the freezer. When the ice cream mix is at room temperature, pour it into the bowl in the freezer. Check
on the ice cream every 30 minutes. As it starts to freeze near the edges, remove the bowl and stir the ice cream gently
with a spatula or whisk. Break up any frozen sections and return to freezer. Repeat procedure every 30 minutes - expect
the ice cream to be ready in approximately 3 hours.
For more information:
Veganista is a registered trademark.
Photo credits: Veganista & Severin Wurnig
never be the same
When did Mozzarisella start?
The project started 3 years ago, 2 years ago started
selling in Italy, where it is actually selling very well ,
and last year we started selling it in UK. Tomorrow?
How do they source ingredients, Is the
rice Organic or non GM?
A cheese producer (of three generations) in
Italy, became vegan so he was looking for an
alternative cheese for his pizza
(Italians cannot live without pizza).
He met a dynamic young company specialising in
germinated whole rice milk. (BioSuRice) which
had just invented what we call MozzaRisella
today. It took more than a year to make the
recipes as it is today, and now they are
working on new products with the
All ingredients are certificated Vegan, Organic and
OGM Free. All ingredients are Italian except for
the cold pressed coconut oil which comes from
How do they smoke the Mozzarisella?
For the SmokeyRisella, they just add some turmeric
which gives a smoked aroma and colour.
Germinated whole grain rice and turmeric for
a refined,inimitable taste. Delicious on its
own or with cold and warm dishes
A fine and exquisite taste based on germinated
whole grain rice, light and easy to spread,which
makes it ideal as snack between meal or as
a “cream’ for vegetables or other side
Links to buy:
The ideal alternative to cream cheese;
100% vegan. Unique taste,excellent on
its own or with warm starters. product
from germinated brown rice and
with top-quality natural
Aubergine rolls with roasted peppers
basil with rocket and pine nut salad
by Jacqui Deoir
1 aubergine/eggplant sliced salted
1 pkt mozzarisella mashed in a bowl
Jar of roasted peppers sliced
Large handful fresh basil sliced finely
drizzling of olive oil
Salt your aubergine/eggplant and
roast in oven on high heat until
golden. Mix mozzarisella in a bowl
with seasoning, drizzle some olive
oil to loosen and add your sliced and
chopped roasted peppers and basil,
keep some for dressing the plate.
Place cling film on a board and place
the aubergines/eggplants next to
each other and spread the filling on
top of the aubergine, start to roll the
aubergine like sushi with the cling
film as tightly as you can, twist the
edges and make a nice roll, place in
fridge to chill for an hour or two.
Toast some pine nuts, place rocket
and pine nuts on plate with scattering
of the peppers and any leftover
aubergine. Remove aubergine rolls
from fridge unwrap and slice if too
long and place on your plate with
some balsamic reduction, dressing or
The Mr. Organic Story
In February 2009, Valerio, Carlo and
Kostas created Mr. Organic with a vision
of a positive approach to every stage of
our food production and beyond.
This was almost 5 years ago. In tomato
years, that makes Mr Organic an
energetic and optimistic young man.
Since then, Mr Organic has been
working hard to make good, honest
And although Mr Organic is a
young brand, our story goes back
three generations, when Valerio’s
grandfather started a successful
tomato processing business 70 km
south of Rome.
Valerio later on, saw the pitfalls
in using pesticides, and through his
passionate belief in organic practice,
he has converted the entire business to
organic, sustainable, traceable production
– and he has been producing top quality
organic products ever since.
To Valerio, working in this way
seemed the only way forward for the
environment and the world’s wellbeing.
However, he felt that his positive
influence on the healthy food chain was
limited by concentrating solely on the
He became determined to create a brand,
represented by a cheeky, smiley mascot,
“We are proud to say that
we are Italy’s largest 100%
organic tomato producer.”
that would capture the imaginations of
people across the globe.
And so, Mr Organic was born out of
three generations of tomato expertise,
combined with Valerio, Kostas and
Carlo’s passion for providing great value
organic food for people to enjoy every
At Mr Organic, our aim is to encourage
the consumption of honest and
sustainable food across the globe
one tomato at a time. And we do this
by creating an honest, positive and
sustainable food ethic, ultimately leading
to a healthier, happier world!
Today, we are proud to say that
we are Italy’s largest 100% organic
We do not add any salt or citric
acid to our tomatoes or beans and
the pasta sauces have no added
sugar. Looking to the future Mr
Organic are currently developing
an education and research centre,
in collaboration with La Tuscia
University, aiming to spread the
principal of organic farming and
develop freely available protocols to
support organic farmers.
We work with Fairshare and Foodcycle in
London who take any dented tins which
cannot be used in shops as we value our
food and try to avoid waste wherever
All the tomato products are made
at Valerios factory south of Rome.
We work closely with local farmers
in Italy near the factory who only
produce organic tomatoes and
exclusively for us.
We help them to convert the land
to support organic farming, we prefinance
their crops and we always
guarantee a fair price. We like to
know exactly where our tomatoes
come from and by doing this we can
always assure the best quality.
The largest farm is called La
Fattoria Solidale and it is right next
door to the factory. This 175 hectare
farm we helped convert to organic
also trains and employs people with
mental and physical disabilities to
give them the opportunity to work
with the land.
All the sauces, pasta, passatas
and oil are available in the UK
via Ocado, Abel & Cole, various
wholesalers like Goodness,
Marigold, Infinity and Greencity
who distribute to various health
food shops, farm shops, garden
centres as well as some Nisa,
Budgens and Costcutter stores
In Europe we have distribution via
various wholesalers into Denmark,
Iceland, Spain and Holland as well
outside Europe in Dubai. We have
even received recent enquiries if Mr
Organic was available in the U.S
and looking at possibly exporting
Win a parcel of Mr Organic goodies
by emailing to:
put Mr Organic in the subject line
including your: Name, Address, Phone No
Closing Date: July 31st
OrganiCulture imports and distributes
100% organic products from Italy. We have
different brands producing different goods that
include: cereal based, dairy-free and gluten free
drinks, baby cosmetics and cleaning detergents, marmalade and jams, and barley
Formed in 2010, it originated when Emanuele and Paola, our directors, alongside two other friends
decided to introduce some beauty products (“Provenzali”, a brand based in Northern Italy) in the UK
market. That was the very inception of OrganiCulture.
After the organization was created, came their first fairs and shows where they started meeting and getting in
touch with other Italian suppliers looking for a British distributor to expand their business and spread the organic
Originally, focused more on the widely renowned products that are associated with the Italian cuisine, such as
pesto and olive oil, all organic, all Italian.
Things took a more vibrant and diverse direction when the same year they welcomed Sense’, a baby cosmetics
and household detergents line produced by Pierpaoli, a company that had been focusing their business on
environmentally friendly, organic, and fair trade products since 2004.
A year after they started (2011) they were approached by Isola Bio, which currently is the brand
they sell the most in the UK, and which you’ll get to know more labout ater on. Last year
(2013) at a fair they met Roberta from Orzo Coffee, which organic caffeine-free
products were last added to their family in November 2013. The relationship
with Roberta from Orzo Coffee has grown since then, and her creativity,
love for the organic world, and flair for engaging competitions
continues to inspire and enthuse them.
Where you are based?
OrganiCulture imports and distributes 100% organic products from Italy and firstly locate them in our storage in
Birmingham, UK. Yet, all the logistic originates from our Clapham flats, in South London.
Our business is focused on the UK and Irish markets and it’s strictly home based and online.
Why you started this and what gave you the idea?
It all started from an after-dinner conversation, one night. Four people, and most importantly four friends, coming
from very different backgrounds, with a vision: import and sell the best Italian certified organic products.
The organic world was something completely new to us until we started selling goods produced with organic
farming techniques. We’re very pleased it went this way because of the unparalleled experiences we get to live on
a daily basis, and we wouldn’t change it for anything in the world.
Would you tell our readers a little more about OrganiCulture?
As previously mentioned, IsolaBio is the most popular brand within the OrganiCulture’s family - metaphorically
speaking we may refer to it as our backbone!
IsolaBio is the trademark behind Abafoods, a company based out of Rovigo, Italy (located a few miles south of
Venice) specialising in organic cereal-based drinks “extracted from the most important cereals and legumes with
an exclusive and patented method that maintains all the flavour and nutritional value of the raw materials”, to
quote from their website.
Their mission can be summarized in their core belief, that stands behind each of their high quality organic,
sustainable, vegetal, certified and innovative products.
IsolaBio motto is “Life is Natural”, and thus standing for “everything that is naturally simple, to follow the rhythms
that the earth suggests”. Active from 1999, IsolaBio firmly believes in their mission. Indeed, as they further explain:
“We are convinced that every little thing we do can influence not only our wellbeing, but that of the planet too”.
Furthermore, “We also believe that the quality of our work coincided with the quality of our products”.
IsolaBio products are organically produced in the Veneto region, North-East of Italy. Their range is wide, going
from vegetal drinks to fruit juices and cooking creams. Yet, the source of their ingredients originates from the
same organic farming techniques practised by “Societa’ Agricola La Goccia”, a 400 hectare strong farm owned by
Abafoods, which feeds all the IsolaBio cereal needs, including: rice, spelt, kamut, oats, barley, millet, quinoa and
OrganiCulture is the official IsolaBio UK distributor. Yet, the brand has expanded throughout Europe, relying on
local businesses just like ours. The following is a list of IsolaBio major European distributors:
Italy: Ecor-Natura Sì (which reaches out to more than 500 shops), France: Biocoop (which delivers
to 350 shops), Spain: Q-Bio, Switzerland: Biopartner, Netherlands: Estafette Belgium: Couleur
Nature, Austria: Gewusst Wie - Prokopp, Greece: Mkm Vitality, Iceland: Yggdrasill Sweden: Biofood,
Estonia: Austan Hungary: Biopont , Bulgaria: Balevbio
by Jacqui Deoir
agar agar with 250ml/1 cup
500 ml organic culture
cream 500 ml milk
1 vanilla pod or 2 tsp pure
165g/ ¾ cup whole cane/
10g agar agar mixed with
250 ml/1 cup of
Punnet of strawberries
In a large saucepan, mix
the cream and milk together
along with the slit vanilla
pod. Stir in the sugar and
cook on medium low heat
until the mixture comes to a
boil, then turn off the heat.
In another saucepan,
heat the agar agar and
water until the agar melts
completely. Pour the agar
agar solution into the hot
milk and cream mixture.
Stir well, and if you would
like a smoother finish use a
hand blender until mixture is
smooth. Pour into greased
moulds or tall glasses of
Allow to cool and chill in the
refrigerator for 3 to 4 hours
or overnight before serving
with strawberries, chopped
andmixed with maple syrup
Inspired by a journey of discovery across the Mediterranean and North Africa in 1983, Olives Et Al was born. Back in
Dorset, our approach over the past 21 years has remained simple: select the best Olive varieties from across the globe
and prepare them the way they should be prepared: fully fermented, fully matured and naturally ripened, with no
All of our award-winning ranges of olives, sauces, dressings, marinades and hand-roasted nuts and snacks are prepared with
hand-selected top quality ingredients, traditional techniques, years of expertise, loads of care and nothing artificial – just the
way they should be.
A large range of the olives are Vegan and raw, meaning they are un-pasteurised and gluten free. Are beautiful olives are
also Vegetarian Society approved,
Contact us on:
Tel: 01782 641976
If (like us) you like to buy your olives losse from a frindly local Deli, the
following are the olives to make your mouth water.
After the descriptions we have included some of the Delis where you
will find Olives Et Al available.
Bella Di Ce r i g n o l a
Huge Italian olives from Puglia with a firm, crunchy texture. In Extra
Virgin Olive Oil with lemon and Parsley. Delicious accompaniment to a
chilled Pinot Grigio…
Classic Chilli a n d Ga r l ic Ol i v e s
(250g, or available loose from your nearest deli)
One of the first recipes we were given back in 1992. Found on a
market in Ragusa, Sicily and then perfected by our friend Gaetano
Amato in Monterosso Almo. Nicely warm and spicy and one of our
all-time best sellers. Mixed Amphissa and Kalamata olives marinated in
chilli infused Extra Virgin Olive Oil. When the olives are finished, use
the naturally infused oil to add flavour to all sorts of recipes.
Nocellara Del Be l ic e Ol i v e s
Traditionally cured, intense green Sicilian olives with a rich creamy
texture and flavour. Hugely popular – especially enjoyed by little olive
Live More and Eat
Br o w n a n d Green
Trentham Shopping Village
Co r n e r o n t h e Sq u a r e
1 High Street
Delifonseca Do c k s id e
0151 255 0808
Hollies Fa r m Sh o p
01829 760 414
Millers Fa r m Sh o p
Murray’s General St o r e s
Station Road West
07968 912 541
Classic Chilli and Garlic Olives (250g)
One of the first recipes we were given back in 1992. Found on a
marketing in Ragusa, Sicily and then perfected by our friend Gaetano
Amato in Monterosso Almo. Nicely warm and spicy and one of our
all-time best sellers. Mixed Amphissa and Kalamata olives marinated in
chilli infused Extra Virgin Olive Oil. When the olives are finished, use
the naturally infused oil to add flavour to all sorts of recipes.
Pistou Basil and Garlic Olives (250g)
We discovered this recipe down in Provence - the Pistou refers to the
Provencal version of Italian Basil Pesto. Whole Amphissa olives simply
marinated with Basil, Garlic and Extra Virgin Olive Oil. Clean and
fresh, the basil infused Extra Virgin Olive Oil makes for a great salad or
pasta dressing after the olives have been eaten…
Sunshine Rosemary and Garlic Olives (250g)
Marinated in Extra Virgin Olive Oil: We arrived on Evia and found
these in a small bar in Strofilia in the north of the island. One of our
original recipes that’s been a best seller and favourite for many for
well over 20 years. The rosemary and garlic infused oil is lovely to use
in all manner of dishes…
Win an Olives Et Al
“Hatbox” of goodies
To win send an email with
Olives Et Al in the subject line to:
Closing Date: July 31st
“Our foods are made
by small artisanal food
producers, who are
passionate about the
quality, integrity and
taste of their products,
for people who feel the
same way about the
food they eat”
makes marvellous extra virgin olive
oil and source outstandingly delicious
regional foods from all over Italy.
Offering a range of the best local Italian
regional specialities, made without
the use of preservatives or industrial
processing, they have brought you some
of their best products and sellers for your
David Harrison and Peri Eagleton have
farmed olives on their smallholding in
SEGGIANO® since 1985, they began
selling their SEGGIANO® extra virgin
oil in 1994, and went on to find producers
of the best Italian foods available.
Seggiano got its name from a small
hilltop village at 450 metres on Monte
Amiata in southern Tuscany, where
Peri Eagleton and David Harrison have
farmed Olivastra olives on their certified
organic smallholding since 1985. Their
range of foods is named in honour of the
tiny village where their story started.
The company’s olive oil production
could not take place without the essential
support and collaboration of neighbours
and Seggiano farming friends, who
reserve their annual oil production for
them, helping with the specialist olivastra
pruning and all the labelling.
With their roots in Italy, the experience
and familiarity with the Italian language,
rural culture and oil production, has all
helped to build close partnerships with
many of the best artisan food producers
across Italy, their great UK team take
care of the rest.
Please visit the Seggiano website for a
list of all the retail stockists of their fine
Seggiano EVOO 50cl
Organic Matured Balsamic
Raw Basil Pesto Genovese
Call or Mail to get 20% off
0208 340 8632
Closing Date: July 31st
“This is where the story
started, and a product
that is produced on the
family’s farm in Southern
This is where our story started, and a
product that we ourselves produce on the
family’s farm in Southern Tuscany.
As the July issue is coming up to harvest
(October olives) our village is home to
an olive variety that produces a ’sweet’
oil, you can consume it within hours of
harvest - when polyphenol/antioxidant/
vitamin levels are reportedly at their
highest. Beyond the health benefits, a
really young olive oil has an absolutely
fantastic flavour too!
Other special aspects of the product:
It’s monovarietal, not a blend and it’s
provenance is 100% guaranteed. No
chemical fertiliser/additives or artifice of
any kind are involved in the process, start
to finish. It’s hand-picked, hand-labelled,
and at harvest time, could be on your
dinner table within a week of having
been olives on our trees!
Balsamic Vinegar of
A rich, full body with a complex balance
between sweet and sour, starting at sweet
and developing on the palate.
Suggestions: Use as a seasoning on
cooked griddled artichokes, fennel,
roasted aubergines, peppers and on top
of strawberries, also wonderful reduced
on a low heat in a frying pan to be used
as a glaze.
Certified Organic. Absolutely no added
artifice; no Caramel (E150), a common
offender used to thicken, sweeten &
colour balsamics - this is just organic
grape must left to acetify in the barrels.
Produced by one of the oldest vinegar
producing families in Modena, in true
adherence to tradition.
Raw Basil Pesto
Raw & Vegan
Better tasting than any pesto on the
market, vegan or otherwise! Because
there’s no cheese, there’s no need to
pasteurise it, the industry term for ‘zap
all of the goodness out of so it will keep
for an unusually long period’.
This means it tastes like it was freshly
made (by a real expert); it’s bursting
with flavour, nutrients and even colour.
Another special fact about the product
is that the producer grows his own basil,
using modern organic farming techniques
and that it’s made with a really high
quality extra virgin olive oil from Canino
(an area of Italy prized for it’s olive oils).
Great Italian Wines for Al fresco
Dining this Summer
IGT Veneto Merlot Prosecco Rosé
Giol / Organic Sparkling Wines
Charming pink fizzy that’ll kick-start any party a treat
Rosado is the Italian word for rosé and this one is made
from a blend of Prosecco (yes, it’s a grape and the name
of a wine) and merlot. It positively sings red cherries and
manages to strike a really good balance between being well
structured but not overbearing. It’s
an ideal wine to choose when you
want something with more oomph
than a white but not the heaviness
of a red.
Giol - NV
A low-alcohol apértif with abundant sweet cherry and raspberry fruits
that you’d expect from a Merlot-dominated drink.
Giol also suggest you try serving it frozen at parties.
Veganmania festival takes place in various
locations across Europe since 1998 ever year
Vienna -6th-9th June
Augsburg -21st June
Graz -5th-6th July
Iserlohn- 19th July
Munich- 26th July
Innsbruck – 2nd August
Regensburg – 9th August
Klagenfurt – Mid August
Bregenz – 30th August
Zagbreg – 5th-6th August
St.Polten - 6th September
Winterhur – 6th September
Rosenheim – 13th September
June 7th - North West Vegan Festival
Lancaster Town Hall, 11am-7pm
(Lancaster LA1 1P)
June 7th - The Gregson Centre 1pm-9pm
(Lancaster LA1 3PY)
June 28th Bournemouth Vegan Fair
St. Michael’s Road West Cliff
Bournemouth Dorset BH2 5DU
July 4th-6th - V Delicious Show [veggie]
Olympia Grand Hall (London W14 8UX)
July 26th - Newcastle Vegan Festival,
10am-6pm, Newcastle Falcons Rugby Club
(Newcastle upon Tyne NE13 8AF)
July 26th - Norwich Veggie Fayre [veggie],
Quaker Meeting House (Norwich NR2 1EW)
Aug 2nd-16th - Vegan Camp 2014
near Southport, Lancashire
Aug 17th - London Vegan Festival, 11am-8pm,
Kensington Town Hall (London W8 7NX)
Veggie Fest Chicago
August 9th-10th 2014
Vegan Street Day Germany
Stuttgart June 4th
Dortmund August 9th
Northern Vegan Festival - Sept 13th
(joint with Live a Better Life show)
10am-6pm, Empress Ballrooms
Winter Gardens (Blackpool FY1 1HL)
VegfestUK London - Sept 27th 28th
11am-7pm (Sat), 10am-6pm (Sun)
Kensington Olympia West Halls
(London W14 8UX)
website live on Feb 28th
Indoor Vegan Fest, Bologna
6th – 9th September
The large Corporate suppliers for fast food and the chains of coffee
shops often come in for a rough ride by the vegan and vegetarian
communities so we were really interested when Pizza Express
announced the decision to create a Vegan Pizza. So we called them
to see if this was just another marketing exercise, we were pleasantly
Fresh Vegan was given all the help and information we required
to let not only the UK know about the all vegan pizza from the best
chain of pizzeria’s in the UK for all the European, American and
worldwide travellers coming to the UK
Fresh Vegan asked Pizza Express why they decided to create this all
Vegan Pizza and the reply was...
“We just listened to our guests, simple as that really”
“Our guests asked us to create a pizza especially for vegans. Rather than simply removing the cheese we
were careful to select ingredients that would work together to create a truly delicious and satisfying pizza,
without the cheese. We’re really pleased with the outcome and the amazing feedback we’ve had.”
So the wait is over for vegans as the first ever vegan pizza launched on the UK high street. Pizza Express’
master pizzaiolo, Antenor Siqueira, has created a cheese-free pizza specifically for vegans.
The new Pianta Classic Pizza (£8.45) is fresh and earthy in flavour, combining spinach, chestnut mushrooms,
pine kernels and artichokes, atop a spicy Arrabbiata base.
Rebecca Farrer, Brand Director at PizzaExpress says,
“Our guests have been telling us for some time now that they wanted a vegan-friendly pizza and set
Antenor quite a big challenge. The great thing about the Pianta is that it’s been specifically created to work
without cheese so each ingredient adds something to the overall experience. It’s a pizza we think everyone
Let’s hope this is the start of more top quality high street restaurants listening to vegans
Nigel our Chef in action
St Ives in Cornwall
Studied Graphic Design at Liverpool John Moore’s University, worked
as a graphic designer in various studios and currently pursuing working
freelance in this area.
“Currently building my website along with portfolio content for it so at
present I don’t have a live site (yet). Photography & editing are elements
I learnt & taught myself along the way of being a designer and being
passionate about Raw Vegan food I enjoy photographing and sharing
I have been completely raw vegan for about 8 months, and vegan before
that for about 1 year.
I became interested in a raw vegan diet after learning of its intense health
benefits and seeing this demonstrated when a close relative became ill with
cancer and successfully self treated using a raw vegan diet”.
Raspberry & Avocado Salad
*Use Organic where possible*
Mixed leaves (of choice).
1 avocado, chopped.
½ cup raspberries.
½ beetroot, grated.
1 Tbsp pine nuts.
2 Tbsp walnuts, broken.
1 Cup cold pressed extra virgin olive oil.
½ cup blanched raw almonds.
4 cloves garlic.
Juice of 1 lemon.
2 Stalks celery
Rinse leaves and add to large bowl. Cube avocado, rinse raspberries
then add to bowl. Roughly break walnuts and add along with pine
nuts. Puree dressing ingredients until smooth & creamy.
Dress salad and loosely toss. Serve & enjoy.
Pomegranate & Red Cabbage Juice
2 cups red grapes.
¼ of a red cabbage.
Half the pomegranate and juice using a citrus juicer. Run remainder of
Ingredients through a centrifugal juicer, combine both juices and
sieve excess foam for desired smoothness. Serve & enjoy.
Mango & Pear Salad
*Use organic where possible*
Mixed leaf (of choice).
1 mango, peeled & chopped.
1 pear, peeled & chopped.
½ cup of pomegranate seeds.
¼ cup of almonds (or nuts of choice).
1 Cup cold pressed extra virgin olive oil.
1/2 cup blanched raw almonds.
4 cloves garlic.
Juice of 1 lemon.
2 stalks celery
Rinse leafs, add to large bowl, chop the mango & pear, and extract seeds
from pomegranate before adding to bowl. Puree dressing ingredients
until smooth & creamy. Dress salad and loosely toss. Serve & enjoy.
Generative Trance Meditation
Weekend Residential Retreat 2014
Friday (evening) 6th June - Sunday (4.00pm) 8th June
How to break the cycle of struggle!
“ 3 Massive Mistakes Professional People make that keep them feeling, overwhelmed,
disatisfied with life, overworked and heading for burnout”
This high quality Residential Weekend Retreat is only £349
no hidden extra’s, everything is taken care of!
(£300 with Early Bird Booking Discount of £49.00)
Avril Gill - 07701 096006
Waitrose and Booths
Contact us for details
Connecting vegan chefs worldwide
“Organic, sculptural Silver, Gold
and gemstone jewellery
inspired by the Sea”
There has been a lot of talk about this new
vegan product in the UK vegan forums and
facebook pages as not only is there a new
burger and sausage manufacturer branching
out to more mainstream
supermarkets in the
UK, but the packaging
very proudly states
vegan, which is a first in
the supermarkets, just
Dee has been making
these burgers and
sausages since 2007 and
has a long list of awards to
her name as well as support and funding from
“The Dragon’s Den” in Ireland in 2010, proving
when you work hard and keep your focus you
will reach your goal. Dee is very passionate
about her product and brings a new unprocessed
product to the mainstream, changing
perceptions of a vegan product.
“They are a high protein product and we don’t
use any palm oil or fats really, the burgers are
targeted to people with dietary restrictions,
gluten, dairy, soy, and allergens. The
purity and wholesome ingredients are a big
attraction, they know they are simply what
is says on the tin, and they dress them up as
it says on the
they then wish at home. There is no hidden
flavourings ie yeast extracts, sugars, salt etc,
We simply toast the seeds that’s it!
Your reasons for starting this business
I create nutritious plant-based foods to
feed people, not just save animals. The
future of food and the future of this planet is
dependent on utilising the earth’s resources in
a sustainable and efficient manner. If the land
dedicated to growing crops for animal feed is
used to feed people there would be no world
We already produce enough food to feed the
world but our crops are used to feed animals,
not people! It’s a crazy system. I want to help
more and more people to choose vegan food by
creating food that is not only 100% plant based,
but tastes great too!
This might help more farmers see that growing
crops for human consumption is a profitable
and valid method of farming and hopefully
helping them to move away from intensive dairy
and meat farming.
Dee’s supports sustainable
agriculture systems, our
peas are grown sustainably
in the North of France and
our seaweeds are harvested
organically from the clean
waters of the Atlantic Ocean
off the coast of Ireland.
More and more farmers
should be given the proper supports to grow
food organically and sustainably as this is
where our food comes from! We need to go
back to making the farmer number one!
Your background, catering or something else?
I studied food science and nutrition in university
and became acutely aware of the additives
and artificial ingredients that were present in
our foodstuffs. I began learning more and
more about natural wholefood ingredients like
wholegrains, fresh vegetables, nuts and seeds.
I set myself a challenge to make the ultimate
convenience food, a burger, super healthy.
I created Dee’s Organic Omega Burger
with brown rice, millet, sunflower seeds,
hempseeds, broccoli, carrots and spices and
set about selling this burger at local farmer’s
The result was everybody loved them. I quit
my job, developed packaging and started to
sell into supermarkets
How has it been to get this off the ground?
I did my first farmer’s market on a wet and
windy day in Skibbereen way back in 2008 –
tip, if you want to work at a farmer’s market,
start in the Summertime, don’t wait until
I had an appearance on Dragon’s Den in 2010
and we have grown quickly since then. People
are becoming aware of the health benefits of
Customers are now caring about whether their
meat-based food is free-range, organic etc. I
think it is a very fine line between caring about
animal welfare and moving to a stage where
you don’t eat animals at all!
Society is at that stage now, and I firmly believe
the majority of people will be vegan in 50
years time. It has to be driven by customers
or nothing will change. Meat-eating, in my
opinion, will not be socially acceptable in a few
Where are the products made?
We make all of our products in West Cork,
What do they retail for and where are they
The range retails at £3.49 we are currently
stocked in Booths in Northwest UK and will
be launching in Waitrose mid-March. We are
available online from Goodness Direct.
For more info visit Dees website
A world where all beings on Earth -
people AND animals co-exist in peace
and harmony, where no human causes
any animal pain and suffering, where no
animal is being abused, tortured, exploited,
killed, and processed for peoples’ food
or merchandise. We see a world where
people cherish and preserve nature, and
where appreciation for what our planet
offers to us triumphs once and for all over
greed and destruction.
We may not see that day in our lifetime
but inside we know this revolution will take
place. One day all animals will be granted
the fundamental right of life and it will be
the dawn of a truly golden era for this
planet and for human kind, we just know it.
We are not a secret group of superior
people, we want to be an inspiration to
Vegans, aspiring Vegans, Vegetarians and
even carnivores with an open mind and
an open heart, and of course to Animal
Advocates as well. If people can change,
the world can change too. We share
information, support each other and we
have a mutual goal: Spreading the seeds
of Vegan lifestyle and growing it from a
sometimes ridiculed minority to a huge
movement, healing our planet and human
All Tea Bags for this Serenity Tea Card
Series are purchased from a vendor whose
profits are sent to help Tibetan educational
projects and orphanages.
The Seeds we are offering in our Seed
Envelopes program are GMO free, they are
not ever treated with pesticide or fungicide.
They are chemical-free, just the way
The Bean Inn
The Bean Inn
The Bean inn, in Carbis Bay, is situated just
outside St.Ives, and is somewhere we had
never been in the 4 years we had lived in
Cornwall, thinking it was just the B&B dining
The Bean Inn and Coast B&B are four friends
who came together to create a vegetarian/
vegan bed and breakfast and a restaurant for
guests, locals and tourists. Paula and Kate are
responsible for the food appearing from the
much risotto and lasagne you can eat”.
In the early days Paula learnt by keenly
watching Masterchef and practising
constantly to create the food they are now
deservedly well known for.
The entrance is a lovely welcoming, almost
tropical, garden pathway. The door into the
restaurant opens into a welcoming space
with little intriguing touches in nooks and
crannys, with lovely art on the walls
The Bean Inn started in 2003 as a cafe
during the day time and as Paula explained,
“there was really nowhere for vegetarians
and vegans to eat other than the usual veggie
lasagne and risotto, and there is only so
We arrived at dusk (just as the evenings were
starting to become lighter), the candles were
lit and the soft lighting creating an inviting
glow with a warmth you would expect in your
I like places like this, as it is so important to
feel relaxed whilst you are eating.
The Bean Inn is a warm, cosy, welcoming
friendly restaurant with comfortable chairs
(a big bug bear of mine in restaurants),
you should be comfortable when you are
spending time and money in a restaurant.
Using local produce from St.Ives and
the weekly farmers market (on every
Thursday) Paula and Kate create comforting,
imaginative food and have a wide variety of
choices on their menu which changes weekly.
Consisting of 5 starters and 5 mains (there
was a clear choice of vegan options and all
the dishes could be adapted), Ron had the
sweet potato wedges served with a rocket and
pumpkin seed salad with fiery harissa, which
on the menu had halloumi, but was replaced
with smoked tofu, a delicious light starter.
I opted for the avocado puy lentil and
walnut salad with balsamic roasted beetroot
dressing topped with rocket and edible
flowers, delicious! and the toasted walnuts
came through to compliment the lentils and
The main was equally delicious with Ron
having the stuffed potato cakes with pea
curry and tarka Dahl, it looked and tasted
delicious but unfortunately potatoes are not
for me or I would have had this.
I opted for the dish Ron originally wanted
to have, and I was so glad I had, Mushroom
ragu with posh mash and vegetables, rich,
smooth velvety sauce with porcini, forrestier
and Portobello mushrooms accompanied
with truffle mash and celeriac and no
heaviness at all. The sauce combined with
port and wine was very good indeed.
Ron’s dish was beautifully presented and
very light, fluffy soft potato with the pea
curry inside the centre of the mash, the
outside was crisp which added texture to the
Ron and I don’t eat 3 courses when we go out
but as this was for the purposes of a review
we had to try didn’t we, didn’t we?
This would be my only criticism of the menu,
the desserts were a bit on the heavy side after
a hearty meal, but our choices did not detract
from the quality of the desserts.
The chockerbocker glory (as you can see)
was a large dessert, but it was incredibly
chocolaty with vegan ice cream served
instead of the Cornish ice cream.
Ron opted for the pancakes and pineapple,
which judging by his attempt to spoon every
last morsel from the surface of the dish, went
down equally well.
Kate and Paula both came to say hello
afterwards and we really felt the warmth and
love they have for what they do here, really
lovely ladies and Paula is someone I could
have sat and chatted to all evening.
Paula also explained that they have looked
into the wines they sell to so as to include
They have built a relationship with a great local
supplier who is able to offer them a wonderful
So you can be guaranteed to have vegan wine to
accompany your meal.
We had a lovely meal and would highly
recommend the Bean Inn to anyone coming to
Carbis Bay is literally minutes outside St.Ives
and has its own train station so if you are
staying in St.Ives it is very easy to get to and a
very prominent position on the main road as
you drive towards St Ives Bay.
Cornwall is very good for vegan and vegetarian
food as so many people here are compassionate
The Bean Inn is a lovely treat for an evening
meal whether you are on holiday or looking to
treat yourself to a relaxed evening out.
It is definitely a place we will revisit for those
special little evening treats.
A big thank you to Paula and Kate, and
Stephanie our lovely waitress who made sure we
had a great night.
Paula and Kate have also produced a funky
recipe book called Yum.
in Cornwall in the UK
The rise in “Glamping” holidays, or luxury
camping, is now found all over Europe, and growing
steadily in the UK. Fresh Vegan magazine decided
to experience this growing phenomenon and how it
fits with a vegan lifestyle.
Being vegan and going on holiday can be a bit of a
nightmare, so we thought we would look into some
alternative ideas for all you travelling vegans from
all over the world. Where do you go in the UK?
Well one of the most popular destinations in the
UK is Cornwall which is really similar to my native
homeland of Fife in Scotland. So I have been looking
at unique places to stay with self catering and plenty
of access to great food.
Bosverbas glamping site, in Cornwall, sits between
Penzance and Falmouth and just outside Praa Sands,
a popular destination for the beach, where you can
surf, swim and sunbathe. Your friendly hosts are
Angela and Bob who took over the site last year and
have worked hard to bring what was an ordinary
campsite up to a luxury experience.
We were invited to stay in the newly placed Shepherds
huts which are just stunning and beautifully
decorated and kitted out, in a tranquil beautiful
location with great views over the sea and all within
easy walking distance.
We headed across to Bosverbas very excited at the
prospect of staying in one of the beautiful Shepherds
huts. On arrival there is an office for people to
check in and the Shepherd huts are clearly visible
nearby with parking next to the hut,making it easy
for unloading. There is a large walk in en-suite to
the rear of the hut which is beautifully finished to a
very high standard, spotlessly clean with all modern
fittings, hairdryer, toilet, washbasin, spacious shower
with a large shower head and great water pressure.
The bathroom light comes on automatically as you
enter this luxurious bathroom. Towels are provided
as is shampoo, conditioner and body wash, but best to
take your own as they may not be Vegan.
The Shepherds hut itself is beautifully kitted out
with everything you would need for your stay, a
combination oven/microwave and a 2 ringed hob, a
kettle and all the kitchen utensils you would require
for cooking, with, spatula’s, knives, cutlery, graters,
wine glasses, champagne flutes! I mean everything,.
Angela has gone through this very well indeed and I
am sure if there was anything you needed she would
get it for you as she is very accommodating and eager
to make your stay memorable.
The Shepherds hut we stayed in was fitted with a
comfortable double bed, lovely little touches such as
the led lights above for reading before you go to sleep,
and a digital radio. There is a small portable folding
table and a table and 2 chairs for dining.
Outside is equipped with a table and 2 chairs plus a
barbeque (they even provide you with charcoal and
lighters to get you started) to get you in the holiday
mood. Angela will also ask you when you book if you
are vegetarian or vegan so that she can tailor your
welcome pack, which will be ready for you on your
Everything you need for a great holiday is provided in
these beautiful and extremely comfortable Shepherd
huts. We loved our experience and would highly
recommend this as a unique holiday place to stay.
Visit the website: www.bosverbas.com
Below are some suitable local cafes and
restaurants as well as the quaint little coastal
village Porthleven just 10 minutes drive away,
where we had ordered a vegan pizza, watched
them prepare, whilst we chose a bottle of wine
and some olives to go with our pizza back at the
There are more restaurants and cafes in
Porthleven but you will need to tell them ahead
of time that you are vegan where they would be
happy to help. Summer in Cornwall is extremely
busy and they may need a bit of notice, but
you will find that vegans are well catered for
The Corner Deli
Porthleven deli serving Pizza on Friday
evenings. You must book during the Summer
Cornish Food Market
for deliveries ordered on-line
More places to buy food locally featured in Issue
2 of Fresh Vegan Magazine.
just off the road on the road from Bosverbas to
Marazion/Penzance, local organic fruit & veg
shop with small wholefoods shop
The Granary shop,
Causeway Head, Penzance. A whole foods shop
selling all your need plus organic local vegetables
Really large whole foods shop selling all you
would need also but more expensive
Penzance Archie Browns
vegetarian/vegan cafe with Friday night evening
meals starting 18th July and open for breakfast
Johnny’s of Hayle
Vegetarian/vegan cafe for breakfasts and lunch
100% vegan cafe in Falmouth
Pea Souk cafe selling vegetarian and vegan food
with themed monthly evenings first weekend of
“Sweet dreams are
made of this”
by Emily Wilkinson
Banoffee Cheesecake Recipe
For the crust:
1 packet (250g) Lotus (Speculoos) biscuits
1/2 cup (c.90g) vegan butter (e.g. Pure)
For the filling:
1 tub (225g) vegan cream cheese (e.g. Tofutti)
1 package (300g) silken tofu
1/2 jar (180g) Lotus spread
1/2 cup (c.60g) coconut oil
1/2 teaspoon salt
1/2 cup (c.75g) golden syrup
(or a syrup of your choosing)
1/2 teaspoon vanilla extract
Splash of non-dairy milk
Squeeze of lemon juice
For the topping:
Juice of 1 lemon
For the toffee sauce:
1 carton coconut cream
1 cup dark brown sugar
1 tsp vanilla
Pinch of salt
Springform tin or other
First, make the base:
Melt the butter on a low heat. Crush the Lotus biscuits in a food
processor or by hand. Mix the crushed biscuits into the butter.
Once the base is thoroughly mixed, tip out the mixture into your
springform tin. Press the mixture down so it makes a tightly packed
and even base
Then, the filling:
Melt the coconut oil, if necessary, over a low heat.
Add all the filling ingredients except the coconut oil to a food
Blend at a high speed until smooth and thick, then add in the
coconut oil, blending at a lower speed.
Test the mixture; add more Lotus spread, lemon or syrup if you
prefer, once you’re satisfied with it, pour the mixture on top of the
base. Refrigerate for 8+ hours to set
Now the toffee sauce:
Heat the sugar and coconut cream until boiling.
Simmer for around 10 minutes, if the consistency is very thin, bring
up to the boil a few more times (simmering in between)Take off the
heat, and pour into a jug for later use.
Finally, the decoration:
Slice the bananas thinly and toss in lemon juice (this will prevent
browning), once the cheesecake has fully set, place the banana
slices carefully on top.
Add a drizzle of the toffee sauce and serve immediately. Eat in
Emily Wilkinson is a vegan blogger
and lifestyle coach living in Scotland.
For more, see.......... www.veganlass.tumblr.com
an unhealthy place. I ate a mostly
processed diet and really didn’t
think too much about what I was
putting into my mouth! Until things
reached a point where I really
had to make some changes. And
this is when I walked the pathway
towards conscious eating, leaving
vegetarianism behind, becoming
vegan and exploring raw.
time…. You get the picture. I also
had ultrasound scans that showed
that my ovaries were swamped with
At this point I was really lost for a
solution and was told that: I would
find it really difficult to lose weight,
and that whatever I ate would
probably be stored as fat;
Don’t you just love all these labels?
Vegetarian, pescetarian, fruitarian,
vegan, raw, SAD, gluten-free.....
oh it drives me crazy! But in a
way I love them too as they have
provided me with an understanding
of my pathway to conscious
eating, a pathway towards
health, stepping stones if
I truly believe that I eat
‘normally’, that my diet is
‘healthy’ and not a label –
currently that means that
my diet is high in raw foods,
wholly nutritious, mostly plant
based and I squeeze as many juices
and smoothies into that formula as
I can. I am not sure if you would
truly label that as ‘Vegan’ or ‘Raw’
but those labels do help with a bit of
I find it difficult to wear a label
because I know from my own
life experience that you can be a
vibrantly healthy meat eater who is
thoroughly conscious about where
their foods come from and eat a
diet that is healthy and vibrant,
organic and locally sourced etc. It
is also possible to be an incredibly
unhealthy vegetarian, or vegan, and
eat lots of processed microwaved
meals that as long as there is no
meat in them – great, it’s on the
I know because I was once there. I
was once a vegetarian who did not
eat consciously: the overall sum
of my lifestyle choices left me in
The Unconscious Vegetarian
I had been a vegetarian (well, a
pescetarian really) since the age
of 20, so considered myself pretty
healthy, as I wasn’t eating meat.
The truth is, though, that I was
eating ANYTHING that wasn’t meat.
Now listen up – I wasn’t eating
everything in sight or ordering takeouts
every five minutes. Far from
it. Specifically, I just wasn’t making
conscious food choices. Not meat?
Great! I was eating it.
The weight slowly piled on. I was
eating a ‘normal’ diet, but making
poor food choices. Portion control
was probably an issue and I had a
rich, dairy-filled diet that included
lots of boozy nights out with
friends and late nights working or
socializing. As a result, by my early
30s my weight was out of control.
“Why I’m not
My PCOS (Polycystic Ovarian
Syndrome) was also out of control
– I was still focusing so much on
my career, I didn’t really focus on
anything else. I had lost sight of ME.
I was truly a vegetarian by this
point – although I hadn’t even
considered that giving up dairy
should ever be something that I
could or would or should consider.
Living with disease - PCOS
Suffering with chronic disease was
hellish: when my disease, and lack
of general health, was at its peak,
so was my weight. I had many of
the symptoms of PCOS: excess
and rapid weight gain; difficulty
in losing weight; fatigue; anxiety
and mood swings; ease in putting
on weight; hormone imbalance;
insulin resistance; hair thinning;
miscarriages; chronic heavy periods;
flash bleeding; periods that would
last for more than five weeks at a
I needed to lose weight to break
the insulin/weight gain cycle; I was
told to ‘eat less pies’ (even though
I wasn’t eating the pies!) Basically,
the nutrition advice I got was
awful. I had two options: continue
with a course of drugs that were
making me VERY unwell, or have a
There was no way that I wanted
a hysterectomy, and I was feeling
very ill, still taking all the drugs, so I
just stopped taking them. Why swap
one set of hideous symptoms for
another? In fact, I wasn’t swapping
them. I was just ADDING to my
PCOS symptoms, as they didn’t ever
At this point I had no solution. And
I had no idea that my life was about
to turn around. I healed my body
naturally – I now do not
have PCOS and I avoided
all medical interventions –
including surgery to remove
my womb and heavy drugs.
I am now a ‘Raw Foods
Educator’ – I have written
books about raw, I teach
about cleansing the body
with juicing and raw foods
and run retreats all about
detoxing, raw foods and moving
the body: Raw Juice Camp is the
first and only raw vegan military
bootcamp that provides a very
holistic approach to getting healthy.
If anyone had told me five years ago
that this is what I would be doing
with my life I would have cracked up
Becoming a Conscious Eater and
Waking up to Veganism
I moved along the pathway by
taking my first steps into juicing
quite by accident. I was given a
wonderful book – Jason Vales 7bs
in 7 days – which eventually led me
to attending one of Jasons retreats.
I had the mindset that because of
my PCOS the normal symptoms of
a detox would not apply to me – as
I had been very well coached into
believing that it would be difficult
or near impossible for me to lose
any weight whatever ‘diet’ I was on.
And I believed it. It was amazing
that cleansing my body for a week
with juices felt truly awesome –
and I lost 10lbs! For me this was
an incredible moment – it really
impacted me – what I had been told
about my potential to lose weight
wasn’t true. This was unbelievable
news! More than the weight loss
I had no idea how much my body
was already healing and how things
Well that was the start of my
journey into raw. I juiced myself
silly on and off for months and fell
in love with all the flavours and of
course the results. I carried my
juicer everywhere. I lugged it across
London in a cool bag if I was on the
move. Wherever I went my juicer
went. I was juice fasting aswell as
juicing daily combined with eating
healthily. And over time my body
began to regain it’s balance. I didn’t
lose weight at a shocking rate – it
came away naturally and also it is
worth mentioning that at this point
I wasn’t ‘raw’ – just
better food choices.
Fizzy drinks went out of
my life aswell as most
dairy products. I was
becoming a consciously
It wasn’t enough for
me however I wanted
to understand what
pure eating was all
about. I wanted MORE
knowledge and I
explored my raw food
curiosities. I studied
human nutrition and
did spells of 100%
raw for Lent and for holidays. It
was incredible. I then committed
to doing 100% raw for a year (my
Raw365 project!) which was my
biggest learning curve! This was
when dairy foods left my life too.
My 100% raw for a year was
amazing – I did it as a ‘sponsored
diet’ – and in the main it was for
quite selfish reasons – I needed
robust diet police to keep me
focused! And it worked! I raised a
great deal of money for charity and
I gained my ‘healthy’ back.
A Consciously Consuming Vegan
VERY quickly my PCOS symptoms
began to slow down. I was noticing
changes. Periods were becoming
manageable and more regular, less
painful and my cycle eventually
settled. I had my full year of regular
cycles EVER at 40. E.V.E.R. I had no
idea what that was all about! I had
11 periods in one year. Not bad for
someone who sometimes had two
or three that could last more than a
month. It was unbelievable to me!
My weight was balancing and I was
feeling full of energy and feeling just
These changes were not JUST as
a result of ‘eating less food’ I was
hyperflushing my system with high
levels of nutrition: I was detoxing
and allowing my body to heal. What
was great was that I did NOT go
on a crash diet!! It took me years
to lose the weight – and I am still
slowly losing more. I was just
healing at my own pace. Not bad is
it, considering I was told there was
no cure. I might have had my womb
removed at this point had I listened
to that advice.
I was becoming very aware about
where my food was coming from.
About the food industry and food
Now I am very aware about what
I put in, and on, my body and
consciously choose the best food
options available to me in that
moment. I also don’t beat myself
up if sometimes I ‘get it wrong’. I
have truly become a consciously
consuming vegan, which for me also
includes not judging yourself, or
What I did
I was so obsessed with how my
body was healing – I wanted to
share it ALL with everyone! I
bought juicers for friends, I made
raw cheesecakes for everyone, and
took raw chocolates to business
meetings. I was also bursting with
all the information that I had been
absorbing from my research and
my experience and sat down one
night and wrote my Raw7 book,
which I then piloted over several
months with a group of enthusiastic
volunteers. I think that was when
my business Explore Raw was really
born. I didn’t plan any of it. It was
just in me.
I am now a ‘Raw Foods Educator’,
I have written five books about raw,
I teach about cleansing the body
with juicing and raw foods and run
retreats all about detoxing, raw
foods and moving the body: Raw
If anyone had told me five years ago
that this is what I would be doing
with my life I would have cracked up
I have recently had ultrasound
scans that show that I have NO
CYSTS at all. Not even one or
two (to have one or two is quite
normal I am told). My ultrasound
scans show that my ovaries are as
‘clean as a whistle’.
My blood tests show
normal, if not super
and insulin levels.
Medically speaking I
now show NO SIGNS OF
OVARIAN SYNDROME. I
have allowed my body
It is important for me
to share this as I am
often challenged on
my ‘healing myself’
strapline. Let me be
clear – it was ME that
made the changes to my lifestyle on
a level that allowed my body to heal
itself – by hyperflushing my system
with quality, natural, healing raw
foods, and leaving my unhealthy
vegetarian lifestyle behind.
How I help others
My professional career has given me
the experience and credentials to
be able to offer all of my knowledge
and support to others. I am not just
a ‘former fatty’ with a story’ I am
an experienced and enthusiastic raw
I am a trusted coach to many clients
who are looking to turn their health
around! I am also the author of five
eBooks, I teach detoxing, juicing
and raw and run my own private
events. This year I will be launching
Explore Raw Cookery School to
give students practical knowledge of how to create
awesome, healing raw foods that taste incredible. I also
partner with military trainers and yoga gurus to run
my own fitness holidays and retreats in Portugal. I still
do corporate work, as a freelance coach, trainer and
facilitator, and love the diversity that my portfolio brings
Eat consciously. Have an open mind.
Start juicing. Explore Raw.
Download your FREE copy of Stephanie’s eBook One
Day Raw Detox – Raw24 at www.exploreraw.com
and sign up for news!
Special offer for FRESH VEGAN magazine readers
My message to you? Start your own story. Take
accountability for your own health.
a copy of Stephanie’s eBook Raw Amour – Recipes for
love for an amazing £2.99 (save 50%) by following the
Recipes Recipes Recipes Rec
Gourmet Raw Chinese
Ingredients – serves 2 as a main
course or 6 as a side dish
Ingredients for the stir fry:
2 cups enoki mushrooms
2 cups parsnip or courgette pasta
(spiralised on ribbon setting)
6 sugarsnap peas
½ green bell pepper
3 mushrooms (peeled)
½ small organic savoy cabbage
2 or 3 heads of broccoli
1 tbsp. sesame seeds
1 spring onion finely chopped
1 tspn. dried chilli flakes or 1 finely
1/2 cup flat leafed parsley
Ingredients for the marinade:
1 cup raw (organic, untoasted)
3 tbsp. tamari or liquid aminos
2 tbsp. maple syrup or other liquid
2 chopped garlic cloves
1 red chilli chopped (with seeds)
1 green chilli chopped (with seeds)
3 lemons – juiced
1 thumb ginger finely sliced or
1 chopped spring onion
1 tbsp. sesame seeds (untoasted)
1 cup walnuts – crushed into lumpy
chunks – not fine
1 cup finely chopped herbs – flat
leaf parsley works great
2 tbsp/ soaked goji berries (soaked
in coconut water for at least 3
1 cup alfalfa sprouts
Prepare the marinade: Finely slice
the ginger and chilies and put all
ingredients into a lidded cup. Shake
and keep in fridge until required.
Prepare the sir-fry: finely slice
all the ingredients lengthways
(except the onion chop finely,
the enoki mushrooms and the
ribbon noodles). If you don’t have
a sprialiser then you can make
noodles by using a vegetable
peeler or knife and finely slicing the
Take your time while chopping and
place all ingredients in a large bowl.
Pour the marinade over the stir-fry
(you will need all of it) and leave to
settle for 30 minutes to two hours.
A great tip: Using a lidded bowl or a
food storer – make the stir fry in the
morning ready for the evening and
regularly shake the mix so that the
ingredients get a fine covering and a
The longer you soak the deeper
and richer the flavours become and
the softer the stir fry. The cabbage
and crunchy vegetables soften
and take on all the flavours of the
marinade and take on that ‘wok
When ready to serve stir in or
sprinkle with sesame seeds,
walnuts, herbs, alfalfa sprouts and
soaked goji berries.
Vanilla Rose Cheesecake.
2 big cups pecan nuts (activated or
just raw is fine)
12 soft stoned medjool dates or dates
and prunes mixed
tablespoon cacao nibs
1/4 cup cacao butter/oil warmed
2 cups raw cashew nuts soaked in pure
water for at least two hours
3/4 cup agave, maple syrup or other
liquid pure sweetener
1/2 cup freshly squeezed lemon juice
2/3 – 1 cup coconut oil (warmed)
1 vanilla pod (or teaspoon powder)
1/3 – 1 cup pure filtered water – add
this slowly to get the right blend
Handful of edible rose petals
Teaspoon of vanilla powder
Teaspoon/drizzle of raw honey/agave/
maple syrup or other sweetener
Using a food processor on the S blade
grind the nuts and add the other base
Add the oil last. Place in a spring form
,or other cheesecake, pan and leave
to set in the fridge for at least thirty
In a high powered blender blend
the cashew nuts (do not use the
soak water) and slowly add all other
Do not use chilled water as this will
make your cheesecake filling go lumpy
(it will harden the coconut oil)
I suggest leaving the water until
last and add (room temperature
water) slowly to create a moveable
consistency that is not too runny.
You probably won’t need to use the full
cup. Once the filling is ‘lumpless’ and
smooth add to the base and leave to
set in the fridge for at least an hour.
When ready to serve, decorate with
Lasts up to 7 days in the fridge. Not
that I would know...…
This juice is so simple and refreshing
and it really is my favourite. Pure
class. Not heavy and perfect as part
of a detox.
Simply juice one yellow melon with
half a cucumber per person.
This recipe is part of my gorgeous
Raw Amour ebook – and for a very
Fresh Vegan readers can pick it
up for just £2.99 (regular price is
£5.99) with this link:
all Vegan Cafe
Fresh Vegan talks to Rose
from Wildebeest and then
gets to eat at Falmouths
first all Vegan Cafe
Josh is the Chef at Wildebeest and
Jacqui asked about his background.
Josh has been experimenting in the
kitchen since he was a kid, helping out with
family meals and picking up ideas from
cooking shows. He then got summer jobs
in pub kitchens from around the age of 15,
and worked in a variety of establishments
Later on, he was employed in a sushi
restaurant in London, so although he
has had no formal training, he’s picked
up a wide variety of skills and influences
along the way. Becoming a vegan also
encouraged him to experiment more, as
the choice of non-animal products really
inspires a chef to become more creative.
How did the journey towards Falmouth
Josh and Rose previously lived in Brighton
for two years, and during that period Josh
set up Yumtum Sushi, a vegan sushi
stall. This was extremely well-received by
vegans and non-vegans alike, and fuelled
their desire to open a totally vegan café
After exhausting the Brighton lifestyle,
however, the couple decided to move
in search of a better way of life and the
opportunity to start a business together.
Rose has some family in Cornwall and
went to the university in Falmouth, so has
strong ties with the area. Falmouth also
appealed to the couple because it’s a
diverse town with a strong community, lots
of students and is also a popular tourist
There was definitely a gap in the market
for a vegan establishment in the area, so
Falmouth was the ideal place for Josh and
Rose to open Wildebeest.
What is your favourite style of food to
Although the menu features a lot of
Asian and Mexican-inspired food, Josh is
interested in any vegan cuisine as long as it
From the rustic simplicity of Italian and
Spanish fare to the complexity of molecular
gastronomy, he is always experimenting and
coming up with new, exciting dishes to put
on the menu at Wildebeest.
Rose loves to bake and has recently been
getting into raw desserts, so there are
always a variety of sweet treats available.
Where do you see yourselves in 5 years?
So far Wildebeest has been successful
in showing that there is a big gap in the
mainstream market for modern, exciting
People want fresh, healthy dishes but vegan
food still has a bit of a dated reputation
(stuffed peppers, lentil casseroles etc). At
Wildebeest, Rose and Josh are making
veganism exciting and accessible to
everyone, with a small but ever-changing
menu using the freshest ingredients.
Eventually, if all goes well, they’d love
to open another Wildebeest or two, and
perhaps some other vegan businesses,
including an ice cream company, another
sushi company, and a festival food stall! So
fingers crossed you’ll be seeing a lot more
of Wildebeest in the future.
13 Arwenack Street,
with Jacqui Deoir
I was super excited when I found out there
was going to be a completely 100% vegan
restaurant opening up in Cornwall, it didn’t
matter it was a 40 minute drive away as we
will always travel for great food!
Wildebeest had only been opened for 10
days when we arrived bright and keen into
the restaurant and greeted by Rose the
owner alongside her partner Josh who is
the enthusiastic, inspired self taught chef.
Wildebeest is bright, vibrant and very
much the vision of the new wave of vegan
eateries we are lacking in Cornwall. This
is the future of catering in all areas I feel,
relaxed and a very open, clean fresh
approach that mirrors the keen eye for
detail in the food.
Josh is self taught and started his culinary
journey in Brighton with YumTum Sushi at
various locations in Brighton.
Cornwall was calling Rose and Josh as
the more laid back, slower life appealed to
them in contrast to the busy hectic and lack
of space Brighton.
We are so glad they decided to come to
Cornwall and I feel they will be the catalyst
for change for many of the vegan eateries
in the area.
There are blackboards with the drinks,
daily food changes and a large blackboard
for people to write their comments on.
I started with an organic cocktail which is
something I only have at Christmas and
had 2 of my favourite, Cosmopolitan to
So much choice to have and I was excited
as I knew we could have anything on such
a refreshing menu,
we chose our starters, I had the hoisin
seitan and cucumber rolls with radish
and sesame seeds and a swipe of hoisin
sauce, (Josh made the seitan himself and
indeed everything you see on the menu is
homemade by Josh).
Cosmopolitan to start please!
Ron had the muhammara, carrot hummus
and beetroot pesto served with homemade
bread, another great dish, light and a tease
of what was to come.
Muhammara, carrot hummus
and beetroot pesto served with homemade bread,
Hoisin seitan and cucumber rolls
with radish and sesame seeds and a swipe of hoisin sauce.
Beetroot gnocchi with seasonal purple sprouting broccoli
“we both wanted the Laksa as I love my noodles”
Raw blueberry cheesecake with coconut cream
I had to go look up muhammara as it’s one I did not know,
it is a roasted pepper dip originating from Syria and found
in Levantine and Turkish cuisine, it was delicious and I
could have eaten both starters.
To follow we both wanted the Laksa as I love my noodles
but we each wanted to try something different from the
The beetroot gnocchi with seasonal purple sprouting
broccoli was my second choice, (root vegetable gnocchi
consistency is not easy to get right), I enjoyed it but felt it
was not his best dish and the portion was a little too big
We were both really impressed and having been in
catering myself for over 2 decades and coming from a
foodie family I really feel that Josh is a Chef to watch out
for in the future.
Next the Dessert; although we were full we still wanted
to try a dessert as they all sounded so light and a
lovely finish to the meal. I ordered the raw blueberry
cheesecake with coconut cream and it was delicious!
In the meantime I ordered an espresso martini as I love
them, but I should have asked for it to be decaff as
caffeine just spins me out! ah well too much excitement.
Anyone eating at Wildebeest, whether you are vegan,
vegetarian, flexitarian or indeed a meat eater, could eat
breakfast lunch or dinner here happily.
We have eaten here for breakfast lunch and dinner and
the only menu that is different is the breakfast one as
the lunch and dinner carries over and changes are made
when they sell out of any given dish.
They offer takeaway and everything is made by Josh,
from the bread to the granola at breakfast, the seitan, to
the beans Ron had for his breakfast (no tinned baked
beans here) and the handmade tortilla both blue and
Wildebeest is definitely worth a trip and a extremely
reasonably priced food experience especially given its
central location in Falmouth.
A big thank you to Rose and Josh.
13 Arwenack Street,
with leeks, pesto, aubergine and tomato
You will need
15 sundried tomatoes
Large bunch of basil
½ a lemon, juiced
Six whole peeled cloves of garlic
150g cashew nuts
150ml extra virgin olive oil
Six good-sized tomatoes
Two white onions
50g sunflower spread
Around 150g polenta
One litre of vegetable stock
One banana shallot
2tbsp red wine vinegar
Olive oil for frying etc
Salt and pepper
To make the polenta
Bring vegetable stock to the boil,
add half of the garlic cloves, simmer
for 10 minutes then blend with hand
blender. In a slow trickle, add the
polenta to the stock whilst whisking well
until mixture has thickened.
Stir continuously with a wooden spoon
on a medium heat, ensuring it does not
stick to bottom, until polenta pulls away
from edges of the pan (if using instant
polenta, this should take approximately
10 minutes, if traditional this should take
approximately 45 minutes).
Pour out mixture into a suitable, squareedged
container, smooth out flat and
knock out air bubbles as quickly as
possible, allow to cool completely.
Then turn out the cooled polenta block
onto chopping board and cut into large
To make the tomato sauce Plunge
tomatoes into boiling water for 30
seconds, remove the tomato skins and
seeds, then puree remaining tomato
flesh, add this to a hot pan and reduce
until thick and sweet, pass through a
sieve into food processor. Slice onions,
fry in a little olive oil on low heat until
soft and transparent.
Add fried onions to tomato puree, and
blend until smooth, add the sunflower
spread and blend again. Season to
taste. Soak sundried tomatoes in hot
water for 20 minutes, then squeeze out
liquid into bowl and put liquid to one
Slice aubergine into ½ inch thick slices,
brush with olive oil and chargrill on
griddle. Flip over, pressing out the
moisture, then once chargrilled on both
sides remove from heat, cool and cut
into rough chunks.
Roughly chop sundried tomatoes and
mix with aubergine chunks, then add
small handful of torn basil leaves. Place
mix to one side until ready to serve.
Slice leek into rounds and fry on both
sides in a little olive oil until just turning
brown, taking care to keep them in one
Place cooked leeks into an ovenproof
dish with liquid from sundried tomatoes,
place in preheated oven and cook for
around 20 minutes at 170 degrees
Make pesto by blending the cashew
nuts, lemon juice, the remaining bunch
of basil and half of the garlic cloves in
food processor. Once smooth, add the
extra virgin olive oil and seasoning to
taste, then pulse again.
Make the pickled shallots by finely
dicing the banana shallot, then place
it in a small bowl and mix with a good
pinch of salt. Rub salt into diced shallot
with your fingers, then add red wine
vinegar and stir.
Coat polenta cubes in a little more
polenta on all sides, then shallow fry in
olive oil on a medium heat until all sides
are golden and crispy. Heat tomato
sauce in small saucepan until ready to
Assemble all components on plate,
garnishing with pickled shallots. Drizzle
with extra virgin olive oil and serve.