FRESH VEGAN Issue 4

freshview

Issue 4 Would seem our biggest issue yet! Seeing food from Japan with original Japanese recipes and Chefs from all over our Planet creating their version of Japanese Sushi from Montreal, New York, Japan and London. Interviewing possibly one of my personal favourite companies Clearspring, sharing their unique knowledge on Noodles, our Editor Jacqui interviews them and they share a unique recipe. Mayumi Nishimura traditional Macrobiotic Chef shows us how to make traditional Japanese dumplings as well as sharing recipes from her book and even a competition to own one of her books. Luke Berman shows us what to eat In Kenya and Emily interviews the author Shushana Castle from Rethink Food which Features over 100 doctors, 8 renowned nutritionists, and 8 elite athletes from around the world, covering the benefits of a plant based diet and the diseases associated with eating animal products. Vicki Cosio, Veganuary, Vegan Mashup TV, Day Radley with the best Raw food restaurant to eat in whilst in London are amongst others featured in this issue 4.

FRESH VEGAN

magazine

Issue 4 August 2014

£1.95 GBP $2.49 USD €3.05 Euro

Happy Maki

Japanese Streetfood

Peruvegan

Peruvian Cookbook

from Vicky Cosio

Vegan in Africa

Luke Berman

on the road in Kenya

Vegan Mashup TV

Talking to founder Betsy Carson

Organic Farming, Malaga

Veganbnb Travel

1


Welcome from Jacqui our Editor

Here we are at the 4th issue of Fresh Vegan already, and still only half way through

the year. This issue comes just 2 months after the 3rd!! We are getting better at this

and we only have myself and husband Ron putting it together, so incredibly proud

and grateful to all of our contributors and supporters who help us along this journey.

Talking of which we have to give a big shout out to Jim Corbett who has been an incredible

support to us and donated a computer sent swiftly by courier as Rons was on loan and mine

is literally held together with sellotape (I kid you not)

Thank you Jim, and Bernard who brought us together, we truly are gathering a great support

network of people to this magazine.

We have also been nominated for “Best publication” in the 2014 London VegFest awards which is great for bringing

about awareness in the vegan world as it gives readers an opportunity to support their favourite businesses, we

are in very good company with the Vegan Society who we personally hope wins as they are celebrating their 70th

anniversary and without them none of this would be possible. Voting closes September 15th so if you’d like to

vote for us please do.

Fresh Vegan Magazine is

100% Tree free and will

never end in landfill

Front Cover Image

This issue is our biggest ever to date and in 2 months! 132 pages filled with contributors from all over the world,

especially sharing lots of vegan Sushi as well as the company Clearspring Organic who shares their knowledge

of traditional noodle making. A great article from Luke Berman who is in Kenya volunteering with Colobus

Conservation as a field researcher for six months, following the rare Angolan black and white Colobus monkey,

Luke is also an ambassador at Wild Futures and runs their London group to raise vital funds and to work to stop

the legal primate pet trade. We are pleased to have him in the magazine at last as we missed his last entry, a

big welcome to Luke and all of our fantastic contributors.

Now sit back and enjoy your latest issue.

Best wishes

Jacqui Deoir

Beautiful Front cover Image

is Courtesy of Vegan Miam.

The interview and recipes

may be found on page 72.

Editor

Jacqui Deoir

jacqui@freshviewmagazine.com

2

Design

Ron Fairfield

ron@freshviewmagazine.com

Website

www.freshviewmagazine.com

Facebook

facebook.com/FreshViewPublication

Twitter

www.twitter.com/freshvegan1

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

inaccurate.

All content is copyrighted to either

Fresh Vegan Magazine or to

the Contributors whose work it

originally was.

All content has been provided with

the permission of the creators to

include in this issue.

The views expressed within the

magazine may not be the views

of Fresh Vegan or the magazine

editor

© fresh vegan magazine 2014


6

26

Creative vegetarian,

vegan & raw food

Day Radley

12

Raw food Evolution or

Revolution

24

17

30

Mayumi

Nishimura

3


45

Clearspring

72

78

60 12

Aux Vivres

Vegan Miam

88

4

30 82

Vegan in Africa


101

112

Vegan bnb

Travel

Sarmado

Sibley 24is

unique 105

126

120

Mayumi

Nishimura

And so much

more...............

5


Creative vegetarian,

vegan & raw food

6


Interview with John Baley from

Cashew Catering

FV: Hello John, I have been a fan of your work

for some time, watching your facebook pages and

seeing you create food with Shazzie and a lovely

food demonstration on youtube, but never actually

met you.

As a professionally trained chef your approach to

the food you create makes it clear to see where the

training and discipline comes from, can you just

explain about your training and how your culinary

adventure with food began.

JB: Well, it really started when I was about 19 and

my then girlfriend turned vegetarian – I became

completely dedicated to learning about vegetarian

nutrition, making sure that her diet was healthy

and therefore cooking loads of veggie meals.

I was a fully fledged meat eater at the time but after

about a year of learning all about the nutritional

side of the diet and mainly eating vegetarian meals

I realised it was right for me also and so I stopped

eating meat (and fish).

From then on I was completely obsessed with it and

would read any article I could get my hands on, or

programme I could watch, about vegetarian/vegan

food, cooking, nutrition etc and really just cooking

in general, so any technique or dish that could be

adapted to being meat free.

Soon after this I travelled the world for almost 2

years (mainly around Asia and Australasia) and of

course food is such a central part to life around the

world it was an excellent way to learn about local

culture as well as feed my food based desires to

learn as much as I could.

Its funny though as time goes by I start to realise

how little I really know, it’s one of those life long

lessons that you can never really stop learning!

I’m also quite a strong believer in the difference

between reading about something and actually

experiencing or doing it – don’t get me wrong,

factual based learning is an integral part of cookery

but there is no substitute for actually experiencing

a process and or eating a dish!

I’m sure there is a statistic out there that suggests

as a nation we buy the most cookery books, watch

the most cookery programmes on the telly but

consumption of processed foods and ready made

meals is through the roof – this just doesn’t quite

stack up does it!

After returning from my travels I completed a 2

year hospitality management course in Brighton

and also set up Natures Plate (with my old friend

Robert Barker) that was an organic vegan festival

catering trailer.

At the end of the 2 year course it turned out

there was funding available to further studies in

anything hospitality based outside of the UK – I

applied to the fund to attend the School of Natural

Cookery in Colorado and received a full bursary

to go through there complete course with flights,

accommodation and even a little spending money

included.

Honestly, I think I felt a little like Charlie when

he won his golden ticket to go to the chocolate

factory!!! The experience of the school completely

blew me away and the skill of the teachers (one in

particular) and the things that were possible using

only plant based materials was mind blowing! I

met my now wife while I was out there and we

have 2 happy healthy children together now – so I

really have a lot to be thankful for from the whole

experience! It has literally put me exactly where I

am today!

7


FV: Your food looks so simple, light

and full of passion do you feel your

passion for food comes through in

your creations or do you feel training

has a lot to do with this.

JB: I think It’s a combination of the

two – without the knowledge of how

ingredients and techniques work

then how can you make anything

successfully?

food coming through so strongly, he’s

definitely a food hero of mine.

Then more specifically to what I do

Chard Sarno is such a ground breaking

and inspirational man – he is definitely

at the forefront of the vegan/raw

food movement and literally invented

dozens of techniques that are now

widely used in every day food

Natures Plate taught me so many

life lessons. The School of Natural

Cookery opened my eyes to what was

possible.

The Lewes New School (veggie school

where I was a ‘dinner lady) was

possibly the most challenging – trying

to create healthy vegetarian meals

that 70 plus children would all eat in

one session, NOT EASY!!!

Equally without some passion for

what you do, then how can you have

the creative ability to come up with

ideas that inspire people to eat what

you create or try a recipe that you

have made?

FV: Do you have any tips for anyone

starting their Chefs training as a

vegan/vegetarian/raw food chef?

JB: I think that learning the basics are

essential and from there expanding

what you do will come naturally!

How onions work in a dish for

example or the difference between

boiling, steaming, frying or roasting

an ingredient – without this type

of knowledge you truly can’t move

forward. I also think its important

to find chefs out there who inspire

you and flick that switch somewhere

inside to get you going!

Love him or not, Jamie Oliver is a

massive inspiration to millions of

people to learn how to cook simple

whole foods and learn about what

they putting inside their bodies.

I reckon I’ve watched almost every

programme he has made and for the

most part you can just feel the love for


Its funny though

as time goes by

I start to realise

how little I really

know, it’s one of

those life long

lessons, that you

can never really

stop learning

preparation world wide.


FV: You have had a wonderful journey

working with amazing people in

wonderful locations, which was the

restaurant or project where you really

felt you learnt and grew the most

throughout your training?

JB: I think all of the projects I have

worked on have been incredible

and have all been great learning

experiences – I couldn’t pick just one!

Saf was my first exposure to a ‘real’

restaurant with exceptionally high

standards of food preparation – a

truly ground breaking place.

Aloka was an incredible opportunity

and experience (I was the ‘conceptual

head chef – so created all menus,

hired and trained all kitchen staff etc)

for which I owe a lot too, I am still in

constant contact with a number of

the guys and girls from there and we

work together often.

Tilton House has been great because

I do everything – write the menus,

hand choose/pick all the ingredients,

make all the meals, wash all the

pots and meet all the guests, that’s

quite a powerful and unique kitchen

experience!

The Community Chef project aka

Robin Van Crevald, of which I am now

on the board of directors – has been

an incredible experience and Robin

is someone else who has continually

inspired me and more so supported

me for years to help me get to where

I am right now!

And of course Cashew – which seems

to be going from strength to strength,

I have loved it all!

8


FV: Can you tell us more about your involvement in

the Community Chef in Lewes sounds like a wonderful

organisation?

JB: Classes that we run are usually a combination of

what we do (so cooked and raw) and often involve my

favourite things to make and eat at that particular time!

JB: When I moved to Lewes, I had ideas of cooking in

the community and discovered that Community Chef

existed here already – at first I was a little disappointed

thinking if someone already has the idea I couldn’t do

the same thing (another thing I feel strongly about – not

stealing peoples ideas or treading on toes) but thought

why don’t I just get in touch and see what happens and

the rest is history as the say!


I

I am now involved on a daily basis as we share the same

office and kitchen space at the Lewes Community Kitchen

that I helped Robin set up and have been involved in most

areas of what Community Chef

does for years now – including

public cookery demos, cookery

leader training, smoothie bike

workshops, catering and also

the bread club training!

Part of Robins mission

statement is,

“Cooking and eating together

is a simple way of connecting

with other people. It helps individuals, families and

communities to be healthier, more connected and in

tune with the natural rhythms of life.”

It makes a lot of sense!

FV: I’d like to encourage more people to go and train with

great Chefs like you not just for professional experience

and gaining more expertise but just people learning

more about food and what a plant based diet can bring

to their life.

Can you tell us about your cookery classes John and what

people can expect on a Vegan or Raw course, or do you

combine everything in a cookery class?

I think all of the projects I

have worked on have been

incredible and have all been

great learning experiences,

couldn’t pick just one

I try to make the sessions as informal and authentic as

possible, so that people who attend can relax together,

learn new skills, eat delicious foods and go away feeling

like they have had an empowering experience!

FV: Do you have any cookery classes for Vegans in the

coming months that people can sign up for?

I do have a class in October when the next class takes

place. The best way to find out about classes is to check

the website or go on the mailing list (which I only use for

letting people know about classes).


FV: I notice you will soon have

a download of your recipes

John what can people expect

to see in this?

JB: People can expect to see

10 authentic Cashew recipes –

tried and tested, that are part

of our core repertoire.

I want to see how this is

received and possibly put it out

there to a few publishers and

just see what happens? Also I just want to share what

we do!

To find out at more visit the Cashew website:

www.cashewcatering.co.uk

Now enjoy some of John Recipes over the page.

9


10

Potato, Ginger

& Apple Beignet

(makes 12)

2 large potato – washed and grated and

patted dry

3 large apples – grated and patted dry

3 tbs fresh ginger – minced

2 clove garlic - minced

1 ½ cup gram flour - sifted

1.5 tbs baking powder - sifted

1 cup sparkling water

2 tsp salt

2 tsp nigella seeds

1 tsp chilli powder – optional

Heat a suitable amount of frying in a large

saucepan. Mix together the gram flour,

baking powder, salt, nigella and chilli and

then make it into a smooth batter by mixing

in the water, use your judgment here to

make sure the mix is not too thin or to thick.

Start with about ¾ of a cup and only add the

remaining water if you think the batter needs

it, the batter should be quite thick a bit like

porridge. Then mix in the potato, apple,

ginger and garlic.

Now start to fry the mixture by carefully

placing spoonfuls of the mix into the hot oil.

Turning after a few minutes to ensure even

cooking.

Fry about 5 at a time, being very careful

not to overload the pan, remove with a dry

slotted spoon and place onto kitchen roll to

drain off excess oil.

Repeat the process until they are made.

Salsa Romesco

(serves 4)

2 large red peppers – deseeded and

roughly chopped

1 large onion – peeled and roughly

chopped

½ cup almonds

¼ cup olive oil

1 tbs smoked paprika

salt to taste

2 tbs water

½ small clove garlic – finely minced

Rub the pepper and onion with a little oil

and roast in a medium oven for about 15 –

20mins, until soft and a little charred. When

there is about 5 mins to go on the cooking

time add the almonds, so they get about 5

mins in the oven.

Remove from the oven, cool and then

carefully blitz all the ingredients in food

processor so they become a thick sauce

with a little texture to it (ie not quite smooth),

season to taste.

Pickled Cucumber

1 small cucumber – thinly sliced

1 small red onion – thinly sliced

2 tbs oil

¼ cup (white wine) vinegar

salt & sugar to taste

Heat a medium sized saucepan to a medium

heat and begin to fry the onion with the salt

for about 5 mins until translucent, stirring

and adding water to stop it sticking if needs

be.

Then add the vinegar, bring to the boil and

add the cucumber and simmer for about 4-5

mins, until the cucumber becomes soft but

still has some crunch. Add salt and sugar to

taste and either serve straight away or cool

and store.

Now just bring it all together by plating up

and serving!


Almond Fudge

Brownie

(serves about 8)

Base Ingredients

200g dates

150g almonds

50g desiccated coconut

3 TBS carob powder (unroasted)

1 TBS water (if necessary)

Topping Ingredients

2 TBS agave nectar

¼ cup tahini

¼ cup carob powder (unroasted)

1 TBS water (if necessary)

Prep time 5 to 10 mins

Start by blending up the dates, almonds,

coconut and carob (base ingredients) in a

‘robust’ food processor, until the mixture

is well processed (crumb like but not

homogenised) and easily sticks together,

use a tablespoon of water if necessary

to help it stick. Next line a suitably sized

tin or container, a loaf tin works well, with

greaseproof paper and press the base in

firmly and smooth it off with a spatula.

Next process the agave, tahini, carob powder

and water (use enough water as necessary

to get the mixture to come together and

become soft and malleable) until it becomes

quite dough like and soft. Next evenly

distribute the topping onto the base and

smooth over with a spatula, palette knife

or similar. The topping can be quite sticky,

so make sure that keep the implement you

are smoothing it down with is clean, you can

also use a little water on it but not too much

or else it will spoil the top.

Griddled Peach

1 peach per 2 diners, choose something that

isn’t completely ripe so it holds up to being

cooked (but if its too hard though it will be

very difficult to split them in half cleanly)

a little sugar and oil cooking.

Half the peach and remove the stone.

Heat your griddle pan to a medium hot

temperature. Now brush the peaches with a

little oil and small sprinkle of sugar and begin

to cook them, turning only once you think

that side is completely cooked and do this

carefully or the lovely griddle marks will stay

on the griddle pan! Now cook the other side

and repeat the process until all peaches are

done. If you do not have a griddle pan then

just place the oiled and sugared peaches on

a baking tray in a medium temperature oven

and roast until soft.

Sloe Gin Ice

100ml sloe gin

400 ml water

1/2 cup agave syrup

1 tbs vanilla extract

Combine the ingredients. Then place in an

ice cream churn until frozen. If you do not

have a churn you can just pop it in a freezer

and every hour or so break it up with a fork

until it is all frozen – if you use this technique

you will end up with something more like

granite rather than sorbet.

Pistachio Cream

½ cup unsalted shelled pistachio, peeled

1/3 cup water

1 tbs agave syrup

1 tsp vanilla extract

Place all ingredients into a liquidiser and

blitz until smooth.

Now just plate up all ingredients and serve.

11


y Day Radley

On a steamy hot summers day

( a rarity in the UK) I walked into

Nama’s new Notting Hill location

and into.........serenity.

The stone grey tones married

together with welcoming waiting

staff to create an aura of inclusivity;

perfect calm and charm. Simple

decor and neutral tones are a

perfect fit to the menu in this elegant

London location and, I am happy to

add, it moves vegan fooderies one

more step away from the cliche

hippy dives they once were.

The juice board, large and

extensive with its long list of alluring

cold pressed juice elixirs, looms

over me. Blood Cleanser, Green

Dream and my personal favourite,

Pearfecto are too tempting to resist.

The food menu is just as enticing,

it is broad and balanced enough to

cater for any food mood you may

be in.

During my visit to Nama’s new

location a gentleman came with

his laptop. This was his first visit

to Nama and had just stepped in

12

for a coffee and respite from the

office. He sat down with his Latte

and laptop, the raw desserts in the

chiller caught his eye. Resistance

was futile.

Within minutes he was devouring a

blueberry cheesecake. I think I saw

the making of a raw food convert

that day. Upon my second visit two

ladies, strangers to one another,

struck up a conversation about

being recent Nama converts. One

visit and you’re hooked!

Nama’s food is top-quality, highend

and, most importantly, entirely

accessible. I believe that this

is the key to Nama’s success,

accessibility. I know that isn’t the

sexiest word to use about food but

my god, is it important!!!

There is a lot of vegan food that is

great for people who have been

vegan/healthy eating for many

years.

Food that declares its’ healthiness

with every bite and doesn’t care

what it looks like. Whilst that food

can be lovely (and I have enjoyed

it on many

occasions) it is hard for many

carnivores and newbie vegans/

veggies to stomach.

Nama’s food is entirely healthy,

robust in flavour, stylishly presented

and heartily satiating, which is

a welcome relief to much of our

vegan food history which has been

the opposite.

If you want to dip your toe into raw,

or have a friend you would like to

introduce vegan food too, this is the

place to head for. Maybe don’t go

there on a date, you’ll be upstaged

by the starter!

Who is Nama?

Three years ago Rich Havardi and

Irene Arango met at a London juice

detox workshop. They had both

been on their own individual raw

food journey, exploring how eating

living foods could improve their

health.

Rich and Irene joined forces, they

sold raw food at festivals and

events and ran workshops. They

developed their own raw food style

whilst working as consultants

developing a raw food menu for a

cafe. It was an obvious next step

to open Nama in a shared space in

Queens Park.

The reaction was entirely positive. It

was so positive that Nama quickly

outgrew the unit. On 26th April of

this year Nama reopened in its new

Notting Hill home.

Despite a soft opening and no

promotion Nama has welcomed

many, many customers, both new

and old. Nama will shortly be

resuming raw food classes and

currently offer a to-your-door juice

cleanse program.

To be kept in the loop about all things

Nama sign up to the newsletter on

their website.

www.namafoods.com/


Courgette pasta with cashew ‘cheese’ sauce & marinated portobello mushrooms

This recipe makes a single portion

Marinated Mushrooms

1 Portobello mushroom

1 tsp balsamic vinegar

1 tbsp olive oil

1Ž4 tsp garlic powder

pinch of Himalayan salt

Cut the Portobello mushroom into small cubes,

massage with the marinade made with the

rest of the ingredients for 1 hour or until soft.

Courgette Pasta

1 medium courgette

Spiralise, shred or use a potato peeler to make

courgette ‘pasta’ spirals or tagliatelle style

noodles.

Cashew ‘cheese’ sauce

1 cup cashews, soaked for 4 hours and rinsed

2 tbsp nutritional yeast

1 lemon, just the juice

1Ž2 tsp Himalayan salt

pinch of black pepper

In a blender, place the cashews, nutritional

yeast, salt & lemon juice and blend adding

enough water to make a creamy sauce.

To serve, mix the courgette with some of the

cheese sauce, add the mushrooms and place

on a plate topping up with some extra cream

sauce.

14


Ajo Blanco- cold Spanish soup

Ajo Blanco is a traditional and refreshing

Spanish soup usually served seasonally in

the summer. It is very simple to prepare and,

this raw & gluten free version, tops the original

one. Serves 4

Ingredients for Ajoblanco Soup

200g whole, skinned almonds

6 cloves garlic, shoot removed

1 cucumber, peeled and chopped

100g soaked cashews

500mls cold water, plus a little more if

necessary to achieve creaminess

2tsp Himalayan salt

300mls cold pressed olive oil

2-3tbsp raw apple cider vinegar

Ingredients for for garnish

Grapes

Olive oil

Freshly ground pepper

Soak the whole almonds for 8 hours or

overnight in warm water. When the almonds

are very plump should be say to remove the

skins. This will help the soup to have a better

colouring and texture.

Place the almonds and all other ajoblanco

soup ingredients in a blender and process until

creamy. If the soup is not cold place in the

fridge until ready to serve as its best chilled.

Serve in bowls and garnish with a dash of

olive oil, a few goji berries (traditionally grapes

are used and its delicious with them too) and a

dusting of freshly ground pepper.

15


18

Raw Food:

Revolution,

Evolution or

Fashion?

Day Radley

private chef

October 5th 2013

In the expansive surroundings of London

Olympia Exhibition Centre I stared at a

wide eyed and utterly attentive audience

at the ‘Living Raw’ zone. Chef Chad Sarno

had taken to the stage, demonstrating

how to ‘smoke’ raw mushrooms.

The crowd reacted like children to a

magician, eyes ever widening, I even

heard a gasp. The only interruption

to this hypnotism was the chaos that

ensued when pristine canapes of raw

food creations were offered to the

masses. Chad’s helpers, dubbed Team

Chad (by me), presented the platters to

the salivating audience who proceeded

to voraciously inhale the offerings.

The extreme fervour of this gathering

was a running theme for the Raw Zone

over the entire two days. people were

hungry, for any information about raw

food; how to create it, the benefits of

it, tales of personal raw food journeys,

what you ‘should’ be eating.....etc.

Every word spoken by the presenters

was duly imbibed by the masses. There

was a power here, and a need, an urgent

need. I could not deny that there was

something very real and important

happening which these gatherings were

a reflection of. Could this be the turning

tide that I had been waiting for?

Could this be the movement that would

mark the beginning of a true healthy

diet for all? Could this end the tyranny

that the multinational agribusiness has

on our diets, health, quality of life and

life expectancy? Was this a sign that a

big positive change of dietary health

was imminent? A raw food revolution?

Ten years ago a friend, on discovering

my veganness, told me of the wonderful

health benefits and tastes of Raw Food.

She worked under Chef Juliano in his

Santa Monica restaurant and instantly

became a follower/disciple.

Flicking through the pages of his epic

book ‘Raw’, bright colours and fresh

ingredients were thrown at me, mixed

with an artistic creativity I had never

seen before in cookbook form.

This was the antithesis of the Hamlyn All

Colour Cookbook I had grown up with.

This isn’t the first time that raw food

has come into the spotlight; in the

1830’s Sylvester Graham, a Presbyterian

minister, preached a vegetarian raw diet.

He claimed that it could prevent cholera

and would inhibit lascivious thoughts

and desires. Later that century Dr Max

Bircher- Benner fed his patients at his

Swiss sanatorium a diet of raw fruit,

vegetables and nuts.

Weston Price, a Canadian dentist, was

very progressive with his research

in the late 19th Century. His work

examined how nutrition affects our

teeth, something that we now see as an

obvious fact, largely due to this man’s

work. In the early 20th Century Dr Max

Gerson developed a nutrition plan to cure

patients with severe illnesses including

cancer. A controversial application of

the raw food diet to be sure.

In our time Raw Food, also known

interchangeably as Living Food, reemerged

in California, a state known for

its attention to health and well-being,

where you don’t have to be vegan to

eat vegan food. The mid-eighties saw

the rise of fast food in the US, however,

a ground-breaking book ‘The New

Raw Energy’ by Leslie Kenton was very

popular, planting the seed of raw food

for health.

Kenton published many books around

this time and continues today. Her focus

was not only health but also physical

appearance. They were inseparable

for her. She believed that by following

her biogenic diet you would look and

feel wonderful. The biogenic diet was

not a temporary extreme diet; it is a

permanent change that you commit to.

All processed foods are off-limits, the

diet mainly consists of nuts, sprouted

seeds, whole grains, beans and fresh fruit

and vegetables. During this same period

Karyn Calabrese, a model in Chicago,

became so enthralled by raw foodism

that she left her career to become a raw

vegan caterer and coach, a brave step

but one that undoubtedly paid off.


In

1995 she opened her

first restaurant which is

now touted as the oldest

gourmet raw food restaurant

in America. Karyn has added

to her empire with raw food

shops, a second and more formal

raw restaurant, a cooked food

restaurant (famously patroned by

Beyonce during her brief vegan

period), and a holistic therapy

centre and raw food products.

Chef Juliano also launched his

first raw food venture at this

time, opening Raw in 1994,

serving burgers’ with buckwheat

‘buns’ that had been ‘cooked’ for

10 hours in the California sun.

This was quite a transition for

a lad whose father owned and

managed several Italian dairy- and

meat-laden restaurants across

America. At 19 he became vegan

after a period of vegetarianism,

this was shortly followed by the

final move to 100% raw. Juliano’s

restaurant grew in popularity

attracting celebrities and the

media attention that goes along

with this. Karyn and Juliano are just

two examples of the plethora of

healthy-minded people that took

raw to their hearts and started to

build up the raw food world that

we know today.

The Raw Food scene was in

its Springtime period; cafe’s,

restaurants, coaching and classes

were appearing, whilst still In its

infancy, there was definitely a

movement starting to happen.

Since that first flush we have seen

a slew of raw food restaurants

open with the requisite cookbook

which followed. Of course many,

many books have been published

in the last twenty years on raw

food, not just on how to create

it but also on the benefits of it

and how to bring it into your

life. Some restaurants did not

survive, recently we saw the sad

closure of London’s SAF, but many

have continued to flourish, Café

Gratitude exemplifies raw food’s

best principles to the core; all their

ingredients are organic, many

coming from their own garden, the

food is made daily and is always

seasonal, and dishes are named

as affirmations - ‘I am Thriving’, ‘I

am Elated’, ‘I am Liberated’.

Raw foodism has always gone hand

in hand with a type of mindfulness

that runs through body, self,

mind and soul. For many of its

proponents they are inseparable.

In fact raw food for many is a

symptom of an overarching belief,

that diet is just one way to express

that central belief.

Raw food restaurants have gone

international, with establishments

all over America, the UK, Europe

and Australia. But is the raw food

movement (RFM) a revolution or

a mere food fashion? Is it a sign of

a changing attitude to our culinary

exploits or just a kooky cuisine?

There has been a recent growing

anxiety and mistrust of the food

industry and agribusiness. In the

UK the horse-meat scandal and

foot and mouth disease threw

light onto meat production

practices. The China Study and

numerous similar books revealed

the damage that processed

foods are capable of. We are not

experiencing the quality nutrition

we think we are entitled to. This

anxiety is expressed very vividly

in extreme dieting, the 5:2 diet

being a particularly good example.

People are so desperate that they

are willing to starve themselves

for two days per week. This radical

behaviour is the action of people

“Raw foodism has always

gone hand in hand with a

type of mindfulness that

runs through body, self,

mind and soul”

who do not know how to eat

healthily. And why is that? These

are not stupid people. They will

buy ‘low fat’, ‘natural’, ‘healthy’

products from the supermarket

shelves believing these products

to be exactly what they claim to

be.

No, they are not stupid but they

have misplaced their trust. The

consequences of this is body

fat that continues to increase

with the resulting diseases, a

frustrating experience at the least

and life threatening at its furthest

conclusion. This is where the

fissure occurs, in the ever widening

gap of where we think we should

be and where we actually are, is

this where a food revolution steps

in?

The growth of the Raw Food

Movement also coincides with

the rapid growth of the processed

foods industry and also a decline

in the amount of fruits and

vegetables purchased in some

households (the former could,

of course, be a factor in the

latter). The decline of fresh food

purchasing is shown in the 2013

UK food document ‘The Food

Book’ which shows the statistics on

food purchasing for the UK (I loved

finding and reading this document.

Judge my food geekiness all you

want). This document also details

food concerns, the highest being

food price (understandable just

after the Double Dip recession),

followed by concerns over fat and

sugar content and food aimed at

children.

These anxieties obviously point

you towards a diet filled with

fresh fruit and vegetables, but do

they have to be raw for you to get

the most out of them? Whilst it’s

useful to include some raw fruit

and vegetables in the diet, some

of the nutrients in vegetable and

fruits may be better absorbed

when cooked, for example beta

carotene in carrots and lycopene

in tomatoes is more useful when

cooked. Overall, the notion of

a balanced diet may be best

achieved by a mixture of raw and

cooked foods.”

The internet is filled to the brim

with personal accounts of the

100% raw food diet. People

who say they thrived on it.

People who say they became sick.

And, of course, all are passionate

about their point of view.

19


20

This makes for very confusing reading

indeed. Perhaps the vitriolic cries of the

once-raw raw-food critics have their

origin in the despair they felt when they

were not awarded with the elixir of life,

a prize that should have been theirs as

they had paid dearly for it (purchasing

equipment, dehydrating for eons, seeking

out nutrient-dense superfoods etc).

In the 1990’s many raw food gurus,

including Chef Juliano, proclaimed

themselves 100% raw and expounded the

great vitality it gave them. Many, many

followers, in keen eagerness dived in feet

first. This is where we see the first wave

of raw food popularity in our generation.

The uniqueness of the diet was appealing,

understandably. The alchemy of it, with

strange equipment and processes, was

alluring. The theory behind it appears

sound and sensible. But, of course, a diet

has to work in practice, not just theory.

most raw food chefs and

Today raw foodists say they are

not 100% raw and that there is no

need to be so strict with this diet. Amanda

Baker, from The UK Vegan Society, gives

her point of view “I think almost all

of us could benefit from eating more

raw. But unless we are privileged with

time, money, highly-equipped kitchens,

excellent access to food etc. it is very hard

to eat a balanced raw diet as a healthy

adult. Children & many adults with

health challenges need 20% cooked food.

Raw food also should never be claimed

to cure medical problems, although a

healthy vegan diet with plenty of fresh

uncontaminated vegetables can support

improved health.

The equivalent of three

portions of whole culinary fruit

daily is plenty for most people.”

Many raw foodists are 70%, 80% or more.

The percentage depends on the time of

year, what is happening in your life and

all of the practicalities that we each have

to deal with on a day to day basis. Of

course, this figure is not exact, it’s used

as a flexible guide. Many people will now

eat cooked foods socially, enabling them

to conquer what was previously a very

big problem. Some people will eat more

cooked foods during inclement weather

as they feel their body responds better to

it. And this is one very important factor to

consider with raw food, you must listen

to your body. You may be enthralled and

excited by raw food and your decision

to ‘go raw’. But your body needs to have

a little time to get used to it. So, slowly,

slowly. Raw food can be tough on those

with weak digestion, but a gradual

introduction to raw food should combat

this issue. In fact, this is a good process

for anyone considering increasing the raw

food in their diet; go slowly and listen to

your body every step of the way.

So, is this a raw food revolution? As much

as I would like this to be the case I think

the answer is no, but also maybe .........

yes. The RFM is a symptom, a symptom

of a greater revolution that is happening.

The RFM is not a revolution in and of itself.

Raw products will not be overthrowing

the hegemony of the food multinationals,

unfortunately. I fear their power and

domination may be too great.

What it is doing, and will continue to do,

is to introduce us all to opening up to raw

and allowing it into our lives more and

more.

The revolution is people crying out for

healthier food alternatives. Anxiety about

processed foods is real and growing every

year. We want transparency. We want to

know what we are eating. The great thing

about raw food compared to other diets

is that, along the way, you learn so much

about nutrition.

This is, I believe, a big part of Raws’

appeal. It is a diet that gives power to you

through knowledge. But it’s up to you to

learn, to read, to question, to experiment,

to play, to create, to reflect.

“The power is within you and

within all of us”.

Day Radley is a private Chef,

writer and photographer

www.inradleyskitchen.com/


Raw Like Sushi

Makes 2 portions

Everybody loves sushi, especially kids.

This is a super-simple raw recipe. You

can try using

carrot instead of parsnip, ideal for

Halloween.

Ingredients

1 & 1/2 cups parsnip

2 nori sheets

1 ripe avocado

1/2 a lemon

1 small cucumber

Equipment

Hand blender with a chopper

attachment

Sushi mat

Bowl of water

Cloth/tea towel

Method

Peel the parsnip and cut into chunks.

Process in the chopper until it is fine,

but not so much that it is puree.

Mash the avocado with a little lemon

juice.

Cut the cucumber into long strips, about

1cm square

Put a nori sheet on the sushi mat.

Cover the bottom third with half the

avocado.

Add a layer of parsnip on top of the

avocado.

Put a strip of cucumber on the parsnip.

Roll the mat and sushi roll over the

cucumber.

Wet the uncovered nori and complete

the roll.

Cut into 2cm pieces using a very sharp

knife.

Best served immediately.

Asian Beet Salad

Makes 2 portions

Fresh citrus is combined with earthy

beetroot in this tasty salad. It’s versatile

so play around with it, try adding

toasted sesame seeds, seaweed or

grated carrot.

Ingredients

2 cups of golden beetroot

2 cups of red beetroot

1 tablespoon toasted sesame oil

2 tablespoons lemon juice

1 tablespoon tamari

1 cup cashews

1 tablespoon nigella seeds

Method

Soak the cashew nuts for 4 hours.

Rinse well and drain.

Peel the beetroot and slice into thin

pieces, with a mandolin if you have one,

if not a sharp knife and a steady hand

will do.

Cut the slices lengthways so you end

up with thin matchsticks.

Put the beetroot and cashews into a

large bowl.

Mix the oil, juice and tamari. Add this to

the bowl and mix everything well.

Place the salad on a dish or plate.

Scatter with nigella seeds.

21


Berry Zing Smoothie

You may have heard that melon

should be eaten alone, however,

it can be eaten with berries. This

smoothie includes Maca, an ancient

root that gives you energy

and balances your hormones. The

combination of melon, strawberry

and maca is perfectly balanced,

which is vital when using maca

which has a distinctive taste.

Ingredients

1/2 galia melon

5 strawberries (freeze the berries

for a super chilled smoothie)

1 tablespoon maca powder

1/2 cup spring water

Method

Cut the melon into chunks and

place in the jug for your hand

blender

Cut the leaves and stalks off the

strawberries, add these to the jug

Add the maca powder and spring

water Blend till smooth

22


Yuzu Banana Dessert

Makes 1 dessert

Yuzu is an amazing ingredient. It is similar to lime

but more intense. You can find it in Japanese

grocery stores, but look for pure Yuzu, as some

products are not 100% Yuzu juice.

1/2 cup brazil nuts

1 banana

1 medjool date

1 tablespoon yuzu or lime

Equipment

Hand blender or jug blender

Method

Soak the brazil nuts for 4 hours. Rinse and drain.

Blend the nuts, banana, date and juice. You may

need to add a little water to get the mixture moving

but add it slowly to avoid adding too much.

Pour into a ramekin and chill for 30 minutes before

serving.

Decorate with cocoa or lime zest.

23


Vicki Cosio

and Peruvian Vegan food

by Ron Fairfield

I was thrilled to get an email from Vicki Cosio asking us

to review her Peruvian Vegan cookbook, my mouth was

watering already.

But who is Vicki Cosio and why Peruvian?

My next pleasant surprise was seeing Vicki appear in the

Vegan magazine from the Vegan Society featuring her career

as a nationally ranked tennis player, how many strings to her

bow had she?

Vicki kindly agreed to an interview and sent us a copy of the

intriguingingly named “Peruvegan” cookbook.

As I love potatoes it was heartening to discover that Peru has

3,800 different types! wow now I’m interested.

All I can say is add this book to your collection - today.

Vicki’s Story

After spending a 25 year career in law enforcement, Vicki

was now finally able to follow her passion, which is to help

animals by promoting veganism as much as possible.

As a nationally ranked athlete, health and fitness nut and

long time vegan, Vicki knows first hand how a plant based

diet supports exceptional health and athletic performance.

Vicki promotes veganism, by being an example in her sport

and in her cooking. Vicki is featured on the Great Vegan

Athletes website and she has been featured in Vegan Health

and Fitness Magazine and The Vegan magazine.

Vicki lives in Northern California with her wonderful

vegan husband and rescue pups. Peruvegan is Vicki’s first

cookbook.

25


Interview

Hi Vicki, we were really excited to

see you featured in Vegan magazine

from the Vegan Society. Many

people know you as being a Vegan

athlete and much of the publicity

surrounding you had centred on

this.

However we came to know you

through your cookbook, something

many people may not know about.

that vegan Peruvian food tastes so

much better than what he ate when

he was growing up.

Q.

Where did the recipes

come from? Are they a

mix of traditional and

your own, and how much

experimentation went into the final

results.

A.

They are a mix, and they are

all my own recipes. Some of

them are traditional dishes

of Peru, which I’ve tweaked

involved, as far as what ingredients

worked best with which recipe, but

nothing that had me

too stumped!

Q.

What is your favourite

recipe from the book?

A.

That is a really hard

question!!!! I love so many

of the recipes, and we just

about subsist on Peruvian

food these days. I would have to say

Ajiaco de Papas (a creamy, cheesy,

spicy potato stew), Lomito Saltado

A.

Yes, the Vegan Garlic

Aioli! The first time I

experimented with it, it

was runny like oil, definitely

not an aioli! It was more like a garlic

infused oil. It was tasty, but not

what I was looking for. I had to play

around with the measurements,

before I found what worked. The

end product ended up being better

than I imagined. If you love garlic,

this recipe is for you. If you don’t

love garlic so much, you can just

reduce the amount of cloves in the

recipe.

Importantly for me (Ron) it was a

Peruvian cookbook and as I love

Mexican food this was a very exciting

prospect.

Q.

What has been the

response to the book, and

what feedback have you

had?

Q.

A.

Where did the idea for the

cookbook come from, and

why in particular Peruvian?

Well my husband is a

native of Peru, so I’ve been

cooking vegan Peruvian

food for us, family and

friends since we turned vegan (15

years ago).

I’ve had the cookbook in my head

for quite some time, but just never

had the chance to work on it, since I

was working full time.

The response has been

A.

fantastic, and I’ve really

appreciated the exposure

the book has received. The

most common feedback I receive is

how easy and fast the recipes are, yet

the dishes are so delicious. My goal

was to mostly create recipes that

people could make on a weeknight

after work, without spending hours

in the kitchen.

Q.

So can we expect to see

Peruvigan 2 any time soon?

I really wanted to show the world

how delicious vegan Peruvian food

is. Peru is well known for their

meat centered diet. They are also

very heavy on the eggs, cream and

cheese.

It’s very common in Peru to use a

boiled or fried egg as a decoration

for dishes, and to have a dozen eggs

in some desserts.

I wanted to show people that you

don’t need animal products to enjoy

the cuisine of Peru. My husband says

and changed and added my vegan

spin to. And some of them are

original recipes of favourite dishes

that I’ve made, and how I think they

would taste if they were a traditional

dish of Peru.

When I wrote the cookbook, my

husband was the ultimate taster,

since Peru is where he was born

and raised. And I can’t forget my

two wonderful dogs, they tasted

everything also, and gave the recipes

two paws up.

There was some experimentation

(which I renamed No Meat-O

Saltado)……which is a delicious

Peruvian stir-fry of onions, tomatoes,

seitan and French fries, topped with

a creamy cilantro sauce. And Seco,

which is a seitan stew cooked in a

cilantro broth.

Q.

Were there any surprises

when you worked on the

recipes, any that didn’t

work or any that worked

better than expected?

A.

Ha! Well, for right now, I’m

still recovering from doing

all of the work on the first

cookbook!! However, it’s

definitely something I’ve thought of

for the future.

The book is available online at:

Barnes and Noble

Book Depository

Also promote your local bookshop

and ask them to order it for you.

Thank you so much Vicki for sharing

with us at Fresh Vegan Magazine.

26


Ingredients

Serves 4

2 avocados

1 lime

2 cups of cooked vegetables (I like

to use cooked carrots, corn, peas,

and raw tomato)

½ cup of Vegan Garlic Aioli

Salt and pepper

1 cup of sunflower sprouts

PALTA RELLENA

Hollowed out avocado halves, filled with a creamy mixture

of cooked vegetables and Vegan Garlic Aioli.

Method

Cut the avocados in half and peel

away the skin. Remove the pit.

Take a spoon and hollow out a little

more of the avocado halves, to

make the center a little bigger.

Sprinkle with a little of the lime juice

and sprinkle with salt and pepper.

In a bowl, mixed the cooked

vegetables and raw tomato with

the Vegan Garlic Aioli. Add salt and

pepper to taste.

Place vegetable mixture inside of

the hollowed out avocado halves.

Top with sunflower

sprouts.

VEGAN GARLIC AIOLI

3 cloves of garlic, minced

2/3 cup canola oil

¾ teaspoon apple cider vinegar

½ to 1 teaspoon of salt (to taste)

Place soy milk and garlic in a blender.

Use the lowest speed possible.

If you have a “stir” setting, that

works great.

Blend soy milk and garlic. With the

blender running, add the canola oil

one tablespoon at a time, pouring

it in as slowly as possible. Keep the

blender running, until you have

incorporated all of the oil and

the mixture is the consistency of

mayonnaise. Add cider vinegar and

salt and blend. Spoon on top of just

about everything and enjoy!

Makes approximately ¾ cup.

27


PERUVIAN SECO

“This is one of my most favorite recipes.

Seitan cooked in a cilantro broth with

potatoes. Seco is traditionally cooked

until dry, but I like mine saucy so the rice

can absorb all of the delicious broth.

It’s also really fast to put together for a

weeknight meal.”

“Oh my, wait until you try

this Garlic Cashew Cheese.

You will wake up thinking

about what you are going

to make, just so you can put

cashew cheese on it”

It’s delicious on anything

and delicious when added

to anything. “

28

Ingredients

Serves 4

1 ½ cups cubed seitan

1 onion, diced

3 cloves of garlic, minced

2 tablespoons olive oil

2 teaspoons cumin

1 large potato, cubed

4 cups water

2 tablespoons vegetable

bouillon base

1 bunch fresh cilantro, lower

stems cut and removed

1/2 cup water

Vegan Garlic Aioli

Sunflower sprouts

In a fry pan over medium

heat, sauté onion, garlic and

seitan in olive oil until lightly

browned and the onions turn

translucent.

Add cumin and sauté for

another minute. Add potato,

4 cups of water and the

bouillon base. Increase heat

to medium high and bring

to a low boil, stirring to melt

the bouillon base.

Reduce heat to medium low

and cover so that the Seco

simmers. Immediately cut

away lower stems from the

cilantro. Put the remaining

cilantro (leaves and upper

stems) into a blender with

1/2 cup of water. Blend until

you have a cilantro sauce.

Add half of the cilantro sauce

to the simmering pan. Simmer

the Seco until potatoes are

tender, approximately 15

minutes.

Remove from heat. Add the

remaining cilantro sauce and

stir. Season to taste with

salt and pepper. Serve over

rice, topped with a dollop

of Vegan Garlic Aioli and

sunflower sprouts.

Garlic Cashew Cheese

Makes approx 1 ½ cups.

2 cups raw cashew pieces

(soaked in water overnight)

½ cup water

1 ½ tablespoons rice vinegar

(unseasoned)

or apple cider vinegar

3 tablespoons nutritional

yeast

1 ¼ tablespoons of yellow

miso

5 – 8 cloves of garlic

1 teaspoon of salt (or to

taste)

Dash of agave nectar

(optional)

Combine all ingredients in a

blender or food processor.

You can also add a big

handful of rehydrated

sundried tomatoes, for

Sundried Tomato Cashew

Cheese.

Or, you can add chopped

fresh chives for Garlic Chive

Cashew Cheese.

VEGAN GARLIC AIOLI

¼ cup soy milk

3 cloves of garlic, minced

2/3 cup canola oil

¾ tsp apple cider vinegar

½ to 1 tsp of salt (to taste)

Place soy milk and garlic in

a blender. Use the lowest

speed possible. Blend soy

milk and garlic. With the

blender running, add the

canola oil one tablespoon

at a time, pouring it in as

slowly as possible until you

have incorporated all of the

oil and the mixture is the

consistency of mayonnaise.

Add cider vinegar and salt

and blend. enjoy!

Makes approximately ¾ cup.


PAPA

RELLENA

“A seitan filling encircled by

mashed potatoes, and formed

into the shape of a whole potato.

The “potato” is then rolled in

bread crumbs and fried”

Ingredients

7 medium unpeeled gold or brown

skinned potatoes, cut into thirds

2 tablespoons garbanzo bean flour

1 tablespoon salt

2 tablespoons olive oil

1 onion, chopped

2 cloves of garlic, minced

1 ½ cups ground seitan

1 ½ teaspoons cumin

¾ teaspoon smoked paprika

1 tablespoon aji amarillo paste

1 tablespoon aji panca paste

1/3 cup chopped cilantro

¾ cup panko bread crumbs

Olive oil for cooking

Onion Criollo Sauce

Place potatoes in a large stock pot.

Fill with water to cover. Bring to a boil

over medium high heat. Reduce heat to

medium low and simmer until cooked

through, approximately 25 minutes.

Mash potatoes with a potato masher.

Add garbanzo bean flour and salt. Set

aside and let cool.

While the potatoes are cooking, prepare

the seitan and onion mixture. In a large

fry pan over medium heat, sauté the

onion in olive oil for approximately

five minutes. Add garlic, seitan, cumin,

paprika, aji amarillo paste and aji panca

paste.

Lower heat to medium low and cook

for approximately 10 minutes, stirring

frequently. Add a little vegetable broth

or water, if the seitan mixture becomes

too dry. Add cilantro and remove from

heat. Set aside.

Scoop ¾ cup of mashed potatoes from

the pot and form into a disk. Make a

hollow in the center and fill with some

of the seitan filling. Leave enough room

so that you can enclose the potatoes

around the filling. Shape into the size

of a medium baked potato. Roll in

panko bread crumbs. Repeat with the

rest of the potatoes, until the filling or

potatoes run out.

Pour olive oil in large fry pan, until it

measures approximately one inch.

Preheat olive oil for a few minutes.

Fry potatoes over medium heat until

browned and crispy on both sides.

Use extra caution when you turn the

potatoes over, as they are delicate.

Season to taste with salt and pepper.

Serve hot with Onion Criollo Sauce and

your favorite vegan gravy. Garnish with

any leftover seitan filling.

Onion Criollo Salsa

Try this on sandwiches, veggies, grains

or potatoes.

Ingredients

1 yellow onion,

sliced thinly into crescents

1 ½ cups vegetable broth

(heated until almost boiling)

½ tablespoon aji panca paste

½ tablespoon aji amarillo paste

Juice of one lime

1/3 cup chopped cilantro

Method

Combine all ingredients except cilantro.

Allow to marinate for approximately 30

minutes. Add cilantro and serve.

Makes approximately 1 ½ cups.

29


Jacqui from Fresh Vegan interviews Betsy Carson

Betsy Carson holds an MFA in Filmmaking from the San Francisco Art Institute. She is the president of Delicious TV, (of All Art Media, Inc.)

a production company she started in1997. In 2003 she started Delicious TV and began producing plant-based television programming.

Hello Betsy and welcome to

Fresh Vegan Magazine.

People like to know what inspired

people to start promoting and

becoming involved in bringing about

awareness of a compassionate

lifestyle and the medium you are

using is TV.

How did Delicious TV and

then Vegan Mashup come

about from your production

company and why?

Delicious TV’s Totally Vegetarian

was our first series. And it came

about when I met Toni Fiore through

my partner Kate Kaminski.

Chatting about our passion for

animals and good food over a glass

of wine, and snacks of course. we

lamented over the compete lack of

vegetarian cooking shows on TV.

Kate or I suggested “Why don’t we

film an episode?” Toni piped in “I’d

love to be a show host!” so we shot

an episode for Thanksgiving a few

30 weeks later.

Toni cooked a Quorn Roast with

a Mango stuffing. We aired that

episode on a local Public Access

TV station available to 60,000

people in the fall of 2002. From

there we started filming a show

every month.

Tell us more about Delicious

TV’s first series of “Totally

Vegetarian” In 2005

I found a public television

distributor, and Delicious TV’s

Totally Vegetarian began airing on

TV stations available to millions of

people across the United States.

We went on to make 52 episodes

that are still airing today. It’s also

aired in Canada, Romania, and

Bulgaria.

Funding has been a non-stop

issue.

Around 2008 a major contributor

passed away and I had also started

an online podcast series with Toni

that eventually became my main

focus.

We provided short video recipes

and it became a top-10 food

podcast on itunes. I produced that

for several years and created a

second online series called Vegan

Hotspot. Filming 6 episodes in 2009

in NYC with host Linda Long.

She dined at NYC vegan and

vegan friendly restaurants while

chatting with stars like Moby &

Robin Quivers. Lack of funding

made it difficult to continue.

I had been thinking about a new

TV show for a while, one that

highlighted the evolution of modern

vegan cuisine and the diversity of

people creating it. That became my

latest series Delicious TV’s Vegan

Mashup.

You have 3 very well known,

powerful and beautiful

women on Vegan Mashup

how did you pick them and

was this project an organic

one that came about

naturally?

I looked for people who had

television experience, and found

my core three pretty quickly. I also

wanted to film chefs in their own

kitchens.

This was a challenge because

I had to travel, find crew or bring

crew and hope that the chefs had

film friendly kitchens.

My roots are in ultra low-budget

filmmaking so I knew I would just

make the best product I could with

what I had to work with.

We did end up flying Terry to film

in Maine because she has a small

galley kitchen that was difficult to

maneuver cameras in.

The three chefs finally all met at the

NYC vegetarian Festival months

after we had finished filming the

first season. It was a fun vegan

food filled weekend!

There is such an absence of TV

shows for not only vegans but

vegetarians and that would be a

start in itself here in UK and sure it

is a familiar story all over the world,


the last show we had on TV in the

UK was back in the 80’s it’s crazy.

It must have been huge when the

show ran for the first time, so how

was the TV show received?

We trust we are changing the world

by what we do but we don’t have a

gauge. There are over 300 public

television stations across the U.S.,

so it’s hard to tell people when and

where it’s airing.

They just have to check their dial or

TV listings. And since we couldn’t

afford Neilsen ratings It’s hard to

really know how many people are

tuning in.

We’ve had great comments on the

website and have gotten slivers

of data over the years. At one

point during our first series Totally

Vegetarian, I was told we had

ratings the equivalent of a hit show

in Memphis Tennessee, which is

probably the Barbeque capitol of

the world, that was heart- warming

news.

That and the fact that Toni has

been recognized and stopped by

fans on the streets while visiting

NYC and the grocery stores of

Portland Maine.

The data we have gotten only tells

us how many times we have aired

on public television stations.

The Totally Vegetarian series have

had 53,000 airings around the U.S.

over an 8 year period, and Vegan

Mashup has already aired 6000

times in the first year.

If I could change one thing it would

be to have enough money for to

promote the work. Most people

stumble across the show. We really

need some major PR muscle.

How does the show come

together, as I know how

content comes together for

the magazine and that is a

full time juggling act, how

do you make the shows

happen?

I have a group conversation with

Toni, Terry and Miyoko, and we

all hash out the episode topics.

Then they each decide what they

want to make. I’ve met so many

chefs over the years that I wanted

to promote so there was no

problem finding guest chefs. I met

Demetrius Bagley co-producer of

the movie Vegucated at the Boston

Vegetarian Festival and invited

him to co-produce season two with

me. He brings a lot to the table as

social media guru and his evergrowing

connections within the

vegan community.

We filmed in Maine, NYC, and

San Francisco and Los Angeles.

And this last season I was able to

hire an editor in LA to help me edit

and Fancy Film a post-production

company, (also in LA) provided

color correction. Then it went for

closed captioning and was fed via

satellite for TV stations to record.

So they can air it whenever they

like. It’s public television so we

provide the series to them for free.

Creative people like

ourselves, put a lot of

work in to what we do and

I certainly know you do

Betsy how do you manage

financially? Self funding or

do you have sponsors for

the show?

The first thing is lining up funding

through sponsorships and crowd

funding campaigns. Once I have

seed funding I start working.

I have a firm belief in my skills

and feel a responsibility to make it

happen so there is no going back

even when I don’t find full funding.

I’ll just do most of the work myself.

Also the lasting support we’ve

gotten from The Boston Vegetarian

Society and Maine Animal Coalition

both local groups doing good work,

has been really helpful.

Crowd funding has been an

amazing way to help fill the funding

gap since many of our sponsors

have so many other projects to

help fund.

What can our readers from

all over the world do to see

more of your shows on TV

and more shows like this

develop?

Help us find a European distributor.

Help fund outreach. I’d love to film

a series in the U.K. Or collaborate

with someone on it.

So what can people expect

to see in season 1 on-line

and what does season 2

have in store?

Vegan Mashup Season 1 episodes

include Party Foods, Flavors of

the Mediterranean, Reinventing

the Holiday, Cooking on a Budget,

Cooking for Teens, & Breakfast

ideas.

Season 2 covers; Lunch to go,

cooking with Tempeh, Cooking on

a Budget, Everything Mushroom

and a Vegan Barbeque episode.

Both seasons are available as

pay-per-view online. I’d love to find

advertisers so I could offer it for

free. I’m trying to figure that out.

I’m resourceful and live a pretty

simple life. I have huge admiration May I jut finish by saying a

for our public television sponsors. big thank you and wish you

Friends of Animals & A Well Fed great things for the future.

World; both incredible organizations

that support Vegan Mashup and

many other projects going on all

For more information:

over the globe.

http://www.delicioustv.com

https://twitter.com/delicioustv 31

https://www.facebook.com/pages/Delicious-TV/167590356431


Toni Fiore Miyoko Schinner Terry Hope Romero

Toni Fiore has been with Delicious TV from

the beginning, as the host and co-creator of

Delicious TV’s Totally Vegetarian, and then

the VegEZ podcast. She is the author of

the upcoming VegEZ e-cookbook & Totally

Vegetarian.

A vegetarian for more than 25 years, Fiore is a

self-taught chef who embraced Mediterranean

culinary techniques and food philosophy while

growing up in Italy. She resides on the rocky

coast of Southern Maine.

Miyoko Schinner is the author of 3 vegan

cookbooks, including the Amazon bestseller

Artisan Vegan Cheese. She’s the mastermind

behind Miyoko’s Kitchen, a vegan cheese

company based in California.

Her cheeses will soon be available to order

online. She has contributed to Vegetarian Times

and has been featured on NPR’s Marketplace,

New York Post, ABC World News Tonight, &

the Washington Post. Schinner resides in Marin

County, California.

Terry Hope Romero is author and co-author of

bestselling vegan cookbooks Salad Samarai

(2014) and Veganomicon: The Ultimate Vegan

Cookbook, and many others.

She presents informative and lively cooking

demonstrations and talks to hungry crowds the

world over. She holds a certificate in Plant Based

Nutrition from Cornell University. Romero lives,

cooks, and eats in New York City.

32


Savory Mushroom

& Leek Tarte Tatin

By Toni Fiore

Serves 4-6

Total Prep: 45-50 minutes

Easy and elegant, my

Mushroom Leek Tarte Tatin

is a savory play on the

extremely popular French

dessert traditionally made with

apples. Bursting with juicy

mushrooms, mellow leeks and

crunchy walnuts on a tender

puff pastry crust this recipe

utilizes a cooking technique

you’ll use over and over.

Ingredients

1 sheet prepared vegan puff

pastry rolled into a 12-inch

round, placed on a parchment

paper-lined baking sheet and

refrigerated

1/2 cup walnut pieces, lightly

toasted and minced (divide in

half)

3 tablespoons refined coconut oil

or extra-virgin olive oil

2 cups sliced leeks, white and

pale parts only

1 1/2 pounds cremini,

portobello, or standard cultivated

mushrooms cleaned, trimmed,

and cut into thick slices

3 tablespoons minced fresh flat

leaf parsley (divide in half)

Sea salt

1 teaspoon fresh thyme leaves,

minced (may use 1/2 teaspoon

dried thyme, if necessary)

2 cloves fresh garlic, minced

Freshly ground white pepper to

taste

1 tablespoon walnut oil

vinaigrette (Recipe below)

Walnut Oil Vinaigrette

1 tablespoon freshly squeezed

lemon juice

Fine sea salt, to taste

1/4 cup organic walnut oil

Method

To prepare the tarte tatin:

1.Preheat the oven to 425°F.

2. Gently preheat a 10-inch cast

iron or ovenproof skillet. Toast

the walnuts in the pan, chop, and

set aside.

3. Add the oil to the pan, wait

a few seconds until it warms,

then add sliced leeks and sauté

until soft but not too browned.

Remove the leeks from the heat

and set aside.

4. Next add the mushrooms to

your pan, season lightly with

salt and sauté until they begin

to sweat, about 5 to 7 minutes.

Reduce the heat and add thyme,

garlic, shallot, half the minced

parsley and half the chopped

walnuts. Sauté an additional 1

to 2 minutes, stirring regularly

and shaking the pan. Season

generously with salt and pepper

and remove from the pan from

the heat.

5. Spread the reserved leeks on

top of the mushrooms right in the

pan, then remove the pastry from

the refrigerator and lay it over the

leek/ mushroom mixture, gently

pushing the edges of the pastry

down around the inside edge of

the pan.

6. Bake 20 to 25 minutes or until

the pastry is puffed and a rich

golden color. Combine the lemon

juice and salt and whisk until the

salt dissolves. Add the walnut oil,

whisking again to combine. Taste

for seasoning.

Remove the baked tarte from

the oven. Run a knife around the

outside edge of the pastry, set

a serving platter over the skillet,

and invert, gently lifting the pan

away.

If any mushrooms stick to the

pan, simply spoon them out and

place them on top. Sprinkle with

parsley and walnuts, drizzle with

a bit of dressing, season to taste,

and serve warm.

This dish has a lovely

presentation for a light lunch

or dinner served with a simple

green salad. You can also cut

into smaller servings for an

elegant appetizer.

33


Serves 4

Time: 20 minutes

Here’s a recipe that is traditionally

made using an oil-based roux.

I’ve veganized it and made it oilfree!

If you’re gluten-free, just

substitute fat rice noodles for the

udon.

Ingredients for Curry Sauce

4 to 5 cup vegetable broth

1 heaping tablespoon Curry Powder

3 tablespoons tamari or soy sauce

3 to 4 tablespoons potato flour (not

starch)

Method for Curry Sauce

1. Combine all ingredients in a

saucepan and bring to a simmer.

2. Cook for about 5 minutes until

thickened and flavorful. Adjust seasonings

as desired, adding more

curry powder and/or tamari to taste.

Ingredients for Noodles and

Vegetables

4 servings of udon noodles, either

fresh or dried

1 carrot, thinly sliced

1/2 cup daikon or turnips, thinly sliced

1 radish, zucchini, or broccoli stalk,

thinly sliced

2 cups fresh spinach

Method for Noodles and

Vegetables

1. Bring a pot of water to a boil. If you

are using dry udon noodles, you will

need to boil them for 8 to 10 minutes,

or according to package instructions.

Fresh noodles will require only a

couple of minutes, so please adjust

cooking times according to what

you’re using.

2. You can steam, blanch, or sauté

the vegetables separately, but I prefer

– and it’s easier – to simply add

them to the noodles during the last

minute or two of cooking.

3. Note that the spinach should be

added at the very last and just for

a few seconds, as it will cook very

quickly.

4. Drain the noodles and vegetables

and portion them out into 4 bowls,

then pour top with sauce and enjoy.

Japanese Curry

Udon Noodles

by Miyoko Schinner

34


Oyster Mushroom Tacos with Avocado Almond Crema

By Terry Hope Romero

Serves 2-3

Time: 20 minutes

Light and spicy, chewy oyster

mushrooms are rubbed in a sweet,

smoky rub for a fast taco filling.

Spoon on a crunchy, creamy

avocado topping and don’t be shy

adding on classic taco toppings.

1 pound oyster mushrooms, trimmed

and pulled apart

Smoke n’ Spice Rub

Olive oil cooking spray

Avocado crema

2 tablespoons sliced almonds

1 avocado, cut into cubes

3 tablespoons lime juice

2 tablespoons chopped fresh cilantro

(optional)

½ teaspoon salt

4 corn tortillas

2 cups shredded Romaine lettuce

1 small carrot, shredded

1 small red onion, sliced paper-thin

Smoke n’ Spice Rub

2 tablespoons smoked sweet paprika

2 teaspoons organic sugar

1 teaspoons black pepper

1 teaspoons onion powder

1 teaspoon celery seeds

1 teaspoons garlic powder

1/2 teaspoon salt

1/2 teaspoon cayenne pepper

1. Prepare the oyster mushrooms

by slicing off any tough, hard stems.

Pull apart the mushrooms. If any

mushrooms are very large (3 inches

wider or more), slice in half. Leave

small mushrooms whole, as oyster

mushrooms shrink dramatically with

cooking and you want substantial

chunks of mushroom for these tacos!

2. Before cooking the mushrooms,

prepare the avocado crema. Pulse

the almonds as fine as possible in a

food processor. Add the remaining

ingredients and pulse until smooth.

Cover and chill until ready to use.

3. Preheat a large cast iron skillet

over medium-high heat. In a large

bowl toss the mushrooms with 3

tablespoons of the spice rub mix;

very gently rub the spices into the

mushrooms, taking care not the

break the mushrooms apart into

small pieces.

Generously spray the bottom of the

skillet.

Add the mushrooms, spray with a

little more oil, and quickly sauté the

mushrooms for 3-5 minutes. The high

heat should sear the mushrooms.

Cook the mushrooms only long

enough to render them soft and

tender in the inside and lightly seared

on the outside. Do not overcook!

Overcooked oyster mushrooms will

shrink in size to almost nothing and

become a little rubbery in texture.

When done, remove from heat and

cover.

4. Heat the corn tortillas: I heat them

directly on the burner, flipping once

with long handled metal tongs until

soft and pliable.

To serve, pile some hot mushrooms

on a hot tortilla, dollop with a little

avocado crema, and top with

remaining toppings. Eat immediately!

35


Mayumi

Nishimura

Interview

Hello Mayumi, welcome to fresh Vegan and

thank you for taking the time to grant us an

interview.

Q. Can you tell our readers what they

will find in your book entitled? “Mayumis

kitchen, Macrobiotic cooking for body and

soul”

A. You can find step by step 10 day detox

menu and recipe as well as Party recipe for

gathering.

Q. The book was published in 2010 so what

inspired you to write this particular book in

English as I believe you had already written

four other books in Japanese, your first

language?

A. I wanted to show how beautiful

Macrobiotic food is. When I started to

practice Macrobiotics I found macrobiotic

cooking books were hard to follow because

of unfamiliar ingredients and terms, lots of

words not many pictures to explain how the

food should look. Also, my children were

born in US and they didn’t read Japanese, I

wanted to write a cook book they can use

Q. Many people became aware of you

as Madonna’s Chef, both on tour and

personally. What were you doing before

that particular part of your journey?

A. I was teaching some cooking classes

at Kushi Institute in Becket. And cooking

for cancer patients as well as working at a

Japanese restaurant at the weekends. I was

working 7days a week to raise my 2 children

as a single mother.

36

www.mayuminishimura.com/

www.facebook.com/mayumi.nishimura


Q. I know many of our readers will want to know more

about your work with Madonna, but we want to know

about Mayumi. However, lets get the Madonna questions

out of the way, what sort of food did you prepare that was

so effective in helping a hard working athletic musician, on

the road, keep in shape?

I think whole grain based Macrobiotic diet does works

very well for most of us. I can’t say what I served for her

in detail but when you see “Mayumi’s Kitchen” you can

almost see what I was cooking for her.

Q. When and why were you prompted to begin your study

of Macrobiotics?

I moved to US in 1982 to study Macrobiotics with Michio

& Aveline Kushi. I started cooking Brown rice a few years

before that by reading few of George Ohsawa’s books. I

had minor health problems such as seasonal dry and itchy

skin, constipation, menstral pain. Ohsawa talks about

how all of those condition will disappear so I followed his

advice right away. More than that, reading Ohsawa’s and

Michi Kushi’s books made me feel like I can be a part of

world peace by eating brown rice and miso soup. When I

read that I can be healthy and that it is a direct answer to

world peace I was inspired. He is a genius”.

Q. How do you feel your book differs from the many other

book available on the subject of Macrobiotics?

At a glance it looks very much like regular a cook book but

has information to get you started with Macrobiotics. Also

more focused for day to day eating rather than healing any

particular condition.

Q. How does the Japanese Macrobiotic community view

the West’s enthusiasm for all things macrobiotic?

We all like something different. Western style Macrobiotics

is welcome in Japan. They see western style cooking as for

festive or special occasion.

Q. So what can our readers expect from you in the future,

and do you have plans for more books?

I’d like to travel and teach cookings in future. Last year and

this year are my recharging time. I am spending lots of

time in my Vegetable garden, Natural building project, as

well as making a cooking video in Macrobiotic community

(Ionia) in Alaska. I wish to translate “MIRIN cook book” to

English. Like to take my cooking class on the road in few

years.

Q. Could you explain your use of the term “Petite

Macrobiotics”?

While I was in Japan, to write a book and introduce

Macrobiotics in women’s magazines, I often heard

“Macrobiotic is so difficult to do, and the food looks

all brown” and “It is for sick people, isn’t it?” from

interviewers and publishers. I wanted people to take off all

those assumptions about macrobiotics. I thought people

should try it as a small step to change their consciousness

towards food and life style.

37


Vegan Shumai

(make 12 pieces)

Ingredients:

12 pieces Shumai skin (store bought)

1cup of Seitan (or soy protein)

2/3 cup of onion

2-3 cloves of garlic

2-3 dried Shitake mushroom (soak in the water to reconstitute)

pinch of sea salt

pinch of black pepper

1-2 Tbsp unbleached white flour ( or Kuzu , Arrowroot flour cnabe

used)

Dipping sauce:

1 Tbsp Brown rice vinegar

2 tsp Shoyu

1 tsp Mustard of your choice (optional)

1) Mince Seitan, onion, garlic and Shitake mushroom.

2) Place all ingredients except unbleached white flour in the bowl and

mix them well by using hand.

3) Add unbleached flour ( just enough to hold ingredients together) to

the bowl and mix them well.

4) Make shape as picture.

5) Bring water to boil in the pot. Place steamer with some leafy

vegetable ( slice it if nessery)

in the bottom of the steamer then place Shumais on top of leafy

vegetable. This will prevent skin stack in bottom of steamer.

6) Steam for 10 to 15 minutes till done.

7) Serve them with Dipping sauce which simply whisk all ingredients

in a small cup.

*nice to accompany with steamed vegetables.

41


Vegetable Burritos with Green Lentils

These Burritos are hugely popular with everyone I serve them

to. They’re “complete,” too, in that they contain, in one form or

another, everything you need for the day—vegetables, beans,

and grains.

leftover Green Lentils from last night’s dinner

¼ to ½ cup (60 to 120 ml) spring water

1 tsp sesame, sunflower, or safflower oil

½ cup (60 g) carrot, cut into matchsticks (page 131 in book)

8 boiled green beans

pinch sea salt

2 soft tortillas

¼ cup (60 ml) Tofu Mayonnaise (page 39 in book )

1 cup (15 g) salad mix, loosely packed

¼ cup (40 g) naturally fermented sauerkraut (store-bought)

½ avocado, cut lengthwise into 6 slices

1 Tbsp Reduced Balsamic Vinegar (page 131 in book)

Place the green lentils in a pan with a small amount of water

(just enough to cover the bottom of the pan) over medium-low

heat and warm slowly, stirring constantly. Set aside.

In a separate pan, heat the oil over medium heat and sauté

the carrot, green beans, and salt for 2 to 3 minutes. Add a

small amount of water (1 to 2 tablespoons) if needed. Set

aside.

Warm up the tortillas in another pan or in a toaster oven.

Spread the TOFU MAYONNAISE on the tortillas, then fill them

with the salad mix, cooked vegetables, sauerkraut, and green

lentils.

Drizzle with Reduced Balsamic Vinegar, roll into burrito form,

and serve

Images from MAYUMI’S KITCHEN

published by Kodansha USA, Inc.

Copyright (c) 2010, 2012 by Mayumi Nishimura.

Photographs copyright (c) Akira Saito

42


Fried Rice with Vegetables and Seitan

This Fried Rice is a simple dish that will give you enough energy to

carry through the rest of the day. The Sweet Vegetable Tea is nice

and relaxing.

2 tsp sesame or other oil

1/4 cup (40g) diced onion

1/4 cup (30 g) diced carrot

1/4 cup (40 g) corn kernels

1/4 cup (70 g) diced seitan

1/4 cup (40 g) shelled edamame

sea salt and black pepper to taste

2 cups (400 g) cooked brown rice, left over from last night’s dinner

I/4 cup (60ml) spring water

1 tsp shoyu fresh chervil, for garnish

Heat the oil in a frying pan over medium heat. One at a time, add the

onion, carrot, corn, seitan, and edamame, in that order, and sauté

each for about a minute.

Season with salt and pepper. Add the cooked rice, spring water,

and shoyu. Cover and cook for 2 minutes, then uncover and mix.

Remove from heat. Transfer to individual plates and serve garnished

with chervil.

Brownies

makes one 8 × 8-inch (20 × 20-cm) pan

These brownies proved incredibly popular with Madonna’s backup

dancers, whom I sometimes made snacks for while on tour. Brownies

have since become a favorite birthday treat.

DRY INGREDIENTS

1 cup (110 g) unbleached white flour or barley flour

½ tsp baking powder

½ cup (80 g) maple sugar

¼ cup (20 g) cocoa powder

½ cup (90 g) sugarless chocolate chips

WET INGREDIENTS

2 Tbsp unsweetened soymilk

½ cup (120 ml) rapeseed oil or other vegetable oil

½ cup (120 ml) maple syrup

1 tsp vanilla

sea salt, to taste

Preheat oven to 350°F (180°C).

Oil a Pyrex or other square ovenproof pan. Or, for easier cleanup,

line the pan with baking paper.

Place all DRY INGREDIENTS in one bowl and all WET

INGREDIENTS in another. Mix well separately, then add WET

INGREDIENTS to DRY INGREDIENTS and mix just enough to blend,

using a spatula to prevent lumps.

Transfer to the pan, place on the middle rack of the oven, and

bake for 20 minutes (time may vary depending on the oven; test for

doneness with a toothpick).

When a toothpick or cake tester comes out clean, remove from oven.

Allow to cool before cutting into squares and removing from the pan.

43


Win a copy of the Book

“Mayumi’s Kitchen”

Email jacqui@freshvegan.eu

write, “Win Mayumi’s Book” in the subject line

plus your full name and address in the body of the email

PLEASE NOTE:

2 of the recipes include fish

44


Clearspring

Noodles in

Asia and Pasta in Europe may look similar, however

they have many differences.

Japanese noodles tend to use softer wheat whilst

pasta wheat is generally the harder, durum variety

that grows in the Mediterranean region. Softer wheat

gives noodles a lighter colour, a smoother, silkier

feel and enables them to cook quickly, whilst harder

durum wheat provides pasta with a more golden

colour, a strong, elastic texture and a firmer bite.

Also, noodles generally contain salt, added to

develop the softer protein and help bind the dough,

whilst pasta is mostly salt-free. This means that

noodles are cooked without the need for extra salt.

Noodles were traditionally served in a hot or cold

seasonal broth whilst pasta had a sauce added.

Nowadays, though, fusion cuisine is offering all sorts

of exciting new ways to prepare noodles.

But the most important difference is how they are

made: whilst pasta dough is generally extruded,

much like squeezing a toothpaste tube, noodles are

made to the “roll-and-cut” method.

then allowed to rest for a period to reach the right

consistency.

It is then passed through a series of rollers to form

long sheets of various thicknesses. The last roller has

a cutter attached, which is adjusted to cut the dough

into either thick or thin soba and udon noodles.

The long ribbon-like strands emerging from the cutter

are then chopped into two-metre lengths and placed

into a special drying room.

After naturally and slowly drying for at least thirty

hours at room temperature, the noodles are cut and

packed. The whole process takes four times as long

as the modern method, which can be completed in a

single working day.

The benefits of long, slow production are providing

the best possible flavour and digestibility.

The Clearspring Organic Japanese Noodle Range

Quick to cook, delicious tasting and easily digested,

Clearspring Organic Udon and Soba Noodles are a

satisfying and versatile food. They can be used all year

round in a wide range of Asian and Western dishes,

including piping hot noodles in broth, satisfyingly rich

stir fries, and succulent summer salads.

The “roll-and-cut” method

This process is essentially the same as traditionally

used by Japanese people in their own homes, and

local noodle shops. It begins by adding salted water to

freshly ground organic flour. The correct salt content

is critical to bind the dough together and to make

sure that the noodles stay fresh during the natural

drying process. The dough is thoroughly kneaded,

Clearspring Japanese Noodles are made to

traditional recipes, and are all egg-free and certified

organic. The range includes three varieties of thick,

silky textured udon wheat noodles, and three types

of thin, nutty tasting soba buckwheat noodles.

www.clearspring.co.uk/

45


QYour father took over Clearspring in 1993, how did the take over

occur? and what had you been doing previously?

In the mid 1970’s well before the conception of Clearspring as a brand its founder,

Christopher Dawson, was already interested in organic production and lived a

macrobiotic lifestyle. He moved to Japan and for eighteen years he travelled extensively

throughout the country, building up long-lasting and close working relationships with

the finest traditional producers around the country and assisted them to convert to

organic production methods.

Clearspring is therefore able to offer a range of Japanese foods, that are not only

delicious, authentic and healthy, but also produced according to sustainable and

traditional production techniques.

How do the products differ from the ones you started with and have

Q the fact that people are more travelled now had an ifluence?

We started off selling authentic Japanese specialities and have now also included a

comprehensive range of Organic Fine Foods. In many cases these have a Japanese

twist such as our organic oatcakes with sea vegetables, our tamari roasted almonds

and our fruit spreads which contain a seaweed extract to balance the fruit acidity and

enables the fruit pectin to set.

Primarily Clearspring was born out of a wish to build

a global organic food brand, to protect and develop

the production of authentic and artisanal foods, and to

distribute such good foods worldwide. What motivates

us is to increase consumption of wholesome, easy-toprepare,

great tasting daily foods for optimum nutrition.

Have you seen a rise in awareness for good

Q quality products in not only the UK but the

world?

Fresh Vegan

talks to Maria

from Clearspring

We have certainly seen a rise in the awareness of good

food in the UK as well as abroad and we believe that there are a number of driving

forces such as health, travel, organic production and the ever increasing number of

passionate foodies.

Clearspring being an organic and vegan company ticks most of these boxes. Veganism

has recently emerged as growing in popularity fuelling the demand for a wide variety of

vegan foods. As well as those who are making the permanent switch to a plant based

diet, more and more consumers are identifying themselves as ‘flexitarian’, choosing to

eat a vegetarian or vegan diet for a portion of their time, in order to pursue a healthier

diet and lifestyle.

Each product is carefully evaluated for purity of ingredients and ecologically

Q sound manufacturing practices. Can you tell us an ethical company how you go

about this process to bring the public a product that meets your standards and what

do you look for?

Before even starting a conversation with a potential new producer we check that all

our brand promises are met, we never compromise on our standards: All Clearspring

products adhere to the Brand Promise - No exceptions! Organic, premium quality

Japanese, Oriental and European foods. Authentic and traditional recipes developed

by master artisan producers. 100% vegetarian and vegan foods and ingredients.

Wholesome and great tasting daily foods for optimum nutrition. No artificial additives,

MSG, colourings, preservatives or added refined sugar. Ethically sourced foods which

support producer communities. Made using environmentally sustainable and non-GM

ingredients.

Once these have been met we then progress to the next step where we look for

great taste and fantastic ingredients. In fact we will often ship our own ingredients to

our producers so we can guarantee the finest quality and flavour. For example our

Clearspring oil is used to make the organic oatcakes and our double strength, gluten

free tamari is used in our snack organic range.

I am fascinated and pleased to see that some of

Q your products are made by traditional methods

and that some are recipes dating back 200-500 years

or more. Especially living in an age of processed foods

that contribute to environmental damage and are not

sustainable; can you tell us about the products that date

back to 200-500 years and why this is?

We have a whole range of Japanese products including

our misos and tamari which are produced by fifth and sixth

generations using product recipes and techniques handed

down from father to son and grandson to great- grandson.

Emphasis of these recipes are on fantastic ingredients, labour intensive procedures,

slow traditional aging, natural fermentation processes and the philosophy that authenticity

takes time.

Do you have your line or range as you would like or are there more

Q products you see Clearspring adding in the future?

“We celebrated our 20th anniversary last year so this year is all about consolidating

our range, launching new exciting products and getting our customers to actually try

our products.

Consumers are also increasingly looking for more exotic tastes in response to demand

for foreign cuisine and Clearspring is perfectly positioned to take advantage of this

trend with their huge range of Japanese specialities.

Do you import straight from the origins of your products or do they

Q come via Europe for example?

We source our products direct from our producers, roughly half of which are based in

Japan while the other half are in Europe but in all cases we import straight from our

producers. Clearspring believes that this direct relationship is vital for a successful,

reliable and trustworthy partnership.

On your website I read the following, “Christopher and his staff

Q travel around the world in search of high quality products that meet

Clearspring’s exacting standards.

Whether this is through the publishing of recipes or exhibiting at consumer shows in

2014 we want to focus on demonstrating that Japanese ingredients are not daunting

and can be used very easily in everyday cooking.” We work with some amazingly

creative and innovative producers and there are already some fantastic new organic

products in the pipeline so watch this space!

What is your favourite product you sell and how do you eat this?

Q

“My favourite meal is a sea vegetable salad with buckwheat noodles, washed down

with a cup of genmaicha tea. Sea vegetables are so versatile and contain all of

the 56 elements that are essential for human health including calcium, iodine, iron

and zinc, together with important trace elements such as selenium, which are often

lacking in land vegetables due to over-working of the soil. I also love to cook Asian

dishes such miso, sushi and tempura.

47


Organic Japanese Skinny Soba Somen Noodles

48

Quick to cook, delicious flavour and

easily digested, Clearspring Organic

Skinny Soba Somen Noodles are

satisfying and versatile. Artisan

family producers slowly air dry and

mature these noodles to concentrate

their flavour.

They can be used all year round in

a wide range of Asian and Western

dishes, including piping hot noodles

in broth, satisfyingly rich stir fries,

and succulent summer salads.

Clearspring Japanese Noodles are

made to traditional recipes, and are

all egg-free and certified organic.

What makes them special?

Traditional, slow dried organic

noodles from Japan. Dried at room

temperature rather than artificially

dried at 60-80 degrees.

Authentically made using the roll and

cut method, not by the conventional

force extruded method. Firm, smooth

noodles, satisfying and versatile

Ingredients: Wheat flour* (57%),

buckwheat flour* (40%), sea salt.

*Organically grown

Product weight - 200g

Health Benefits of Soba

The Japanese, after centuries of

eating noodles, have developed

a deep respect for the health

enhancing properties of soba. Soba

noodles are made using buckwheat,

which despite its name is unrelated

to wheat and contains no gluten.

The amount of buckwheat in soba

varies from 40% to 100% and it

gives the noodles their characteristic

dark colour and rich, nutty taste.

Buckwheat also provides significant

health benefits.

Buckwheat contains about 12-15%

protein, including the essential

amino acid lysine which is lacking

in most cereal grains. Buckwheat

also contains lipids, the minerals

iron, phosphorus and copper and

vitamins B1 and B2.

Buckwheat is very high in rutin,

which is an essential nutrient, not

found in other cereal grains, that

helps strengthen capillaries and

support a healthy circulatory system.

Rutin belongs to a group of plant

compounds called bioflavonoids that

recent studies (1) have shown act as

powerful antioxidants.

Choline, another important micronutrient

found in buckwheat, plays

an important role in metabolism,

particularly regulating blood pressure

and liver function.

As a neutralizing agent, choline

can support the liver when it

is overburdened by alcoholic

beverages (2). It makes sense that

soba noodles and broth are often

served in Japan after big parties and

at the end of an evening’s drinking.

How to make Skinny Soba Somen

Noodles

To prepare bring 2L of water to the

boil, add noodles (100g per serving)

and stir. Simmer for 3 minutes then

rinse briefly under cold water. Serve

all year round in hot broths, chilled

with a dipping sauce or with a

dressing for a fresh summer salad.

Producer’s Story

Our supplier has been producing

Japanese dried noodles for over

a century and celebrated its 100th

anniversary in 2006.

Production Process

The key to the great tasting noodles

is to allow plenty of time when

mixing the dough and drying the

noodles. They use a custom-made

super mixer, which mixes the dough

at low temperatures for an hour and

a half which promotes rapid gluten

formation.

This process will create the firm

texture the Japanese call “Koshi”

and the finished product is similar

in style to the very traditional handkneaded

noodle (“Teuchi” udon).

The drying process is also important

and our producer uses a chain slow

air dryer. This slowly air dries and

matures the noodles to concentrate

their flavour. Another advantage of

using this type of dryer is that they

can adjust the air speed for different

kinds of noodles.

Combined with their experience

and craftsmanship, they are able to

produce consistently good quality

noodles throughout the year in

different seasons, temperatures and

humidity.

Nowadays the majority of noodle

producers make production efficiency

a priority – one whole day is usually

enough to mix, dry and pack the

noodles. In contrast, our producer

spends 2 days on thin noodles (e.g.

somen and soba), and 3 days on

udon and this is just the time taken

to dry them!!


Organic Japanese Soba Noodles

Quick to cook, delicious flavour and

easily digested, Clearspring Organic

Soba Noodles are satisfying and

versatile. Artisan family producers

slowly air dry and mature these

noodles to concentrate their flavour.

They can be used all year round in

a wide range of Asian and Western

dishes, including piping hot noodles

in broth, satisfyingly rich stir fries,

and succulent summer salads.

Clearspring Japanese Noodles are

made to traditional recipes, and are

all egg-free and certified organic.

What makes them special?

Firm & nutty noodles Authentically

made using the roll and cut

method, not by the conventional

force extruded method. Traditional,

slow dried organic noodles from

Japan. Dried at room temperature

rather than artificially dried at 60-80

degrees.

Takes 2 days just to dry the noodles

Cooks in 5 minutes. Made from

Semi wholewheat flour including

the Aleurone layer which is rich in

minerals, vitamins and dietary fibre

Contains 40% buckwheat flour (57%

wheat flour) Low fat, source of fibre

Ingredients: Wheat flour* (57%),

buckwheat flour* (40%), sea salt.

*Organically grown

Product weight - 200g

Health Benefits of Soba

The Japanese, after centuries of

eating noodles, have developed

a deep respect for the health

enhancing properties of soba. Soba

noodles are made using buckwheat,

which despite its name is unrelated

to wheat and contains no gluten.

The amount of buckwheat in soba

varies from 40% to 100% and it

gives the noodles their characteristic

dark colour and rich, nutty taste.

Buckwheat also provides significant

health benefits.

Buckwheat contains about 12-15%

protein, including the essential

amino acid lysine which is lacking

in most cereal grains. Buckwheat

also contains lipids, the minerals

iron, phosphorus and copper and

vitamins B1 and B2.

Buckwheat is very high in rutin,

which is an essential nutrient, not

found in other cereal grains, that

helps strengthen capillaries and

support a healthy circulatory system.

Rutin belongs to a group of plant

compounds called bioflavonoids that

recent studies (1) have shown act as

powerful antioxidants.

Choline, another important micronutrient

found in buckwheat, plays

an important role in metabolism,

particularly regulating blood pressure

and liver function.

As a neutralizing agent, choline

can support the liver when it

is overburdened by alcoholic

beverages (2). It makes sense that

soba noodles and broth are often

served in Japan after big parties and

at the end of an evening’s drinking.

How to make Japanese Soba

Noodles

To prepare bring 2L of water to the

boil, add noodles (100g per serving)

and stir. Simmer for 5 minutes then

rinse briefly under cold water. Serve

all year round in hot broths, chilled

with a dipping sauce or with a

dressing for a fresh summer salad.

Production Process

The key to the great tasting noodles

is to allow plenty of time when

mixing the dough and drying the

noodles. They use a custom-made

super mixer, which mixes the dough

at low temperatures for an hour and

a half which promotes rapid gluten

formation.

This process will create the firm

texture the Japanese call “Koshi”

and the finished product is similar

in style to the very traditional handkneaded

noodle (“Teuchi” udon).

The drying process is also important

and our producer uses a chain slow

air dryer. This slowly air dries and

matures the noodles to concentrate

their flavour. Another advantage of

using this type of dryer is that they

can adjust the air speed for different

kinds of noodles.

Combined with their experience

and craftsmanship, they are able to

produce consistently good quality

noodles throughout the year in

different seasons, temperatures and

humidity.

Nowadays the majority of noodle

producers make production efficiency

a priority – one whole day is usually

enough to mix, dry and pack the

noodles. In contrast, our producer

spends 2 days on thin noodles (e.g.

somen and soba), and 3 days on

udon and this is just the time taken

to dry them!!

49


Organic Japanese Brown Rice Udon Noodles

Quick to cook, delicious flavour and

easily digested, Organic Brown Rice

Udon Noodles are satisfying and

versatile. Artisan family producers

slowly air dry and mature these

noodles to concentrate their flavour.

They can be used all year round in

a wide range of Asian and Western

dishes, including piping hot noodles

in broth, satisfyingly rich stir fries,

and succulent summer salads.

Clearspring Japanese Noodles are

made to traditional recipes, and are

all egg-free and certified organic.

What makes them special?

Traditional, slow dried organic

noodles from Japan. Dried at room

temperature rather than artificially

dried at 60-80 degrees.

Authentically made using the roll and

cut method, not by the conventional

force extruded method.

Firm, smooth noodles, satisfying and

versatile

Ingredients: Wheat flour* (87%),

brown rice flour* (10%), sea salt.

*Organically grown

Product weight - 200g

In testing the effect of Udon, three

different types of noodles: Ramen,

pasta, and Udon, were served to

three men separately and their body

temperatures were checked. Right

after eating the noodles, all of their

temperatures rose.

After 2 hours, the temperatures of the

two men who ate ramen and pasta

had decreased but the person who

ate Udon maintained the increased

temperature.

Although all of the noodles were

eaten hot, Udon helps maintain

body temperature, and is effective

for cold. This is due to Udon’s quick

digestibility.

The three types of noodles were

soaked in digestive enzymes at the

body temperature of 37.5 degrees

Celsius. After two hours, only

Udon was completely digested. It

is digested at a speed three times

as fast as beef. Therefore, Udon is

recommended for people who have

colds and/or weakened digestive

function.

How to make Brown Rice Udon

Noodles

This process will create the firm

texture the Japanese call “Koshi”

and the finished product is similar

in style to the very traditional handkneaded

noodle (“Teuchi” udon).

The drying process is also important

and our producer uses a chain slow

air dryer. This slowly air dries and

matures the noodles to concentrate

their flavour. Another advantage of

using this type of dryer is that they

can adjust the air speed for different

kinds of noodles.

Combined with their experience

and craftsmanship, they are able to

produce consistently good quality

noodles throughout the year in

different seasons, temperatures and

humidity.

Nowadays the majority of noodle

producers make production efficiency

a priority – one whole day is usually

enough to mix, dry and pack the

noodles. In contrast, our producer

spends 2 days on thin noodles (e.g.

somen and soba), and 3 days on

udon and this is just the time taken

to dry them!!

50

Health Benefits of Udon

The main constituent of Udon is

carbohydrate. Carbohydrate is the

nutrient found in rice, bread, and

noodles, which changes to glucose

and glycogen in the body. Glycogen

becomes both a physical and mental

energy source. Compared to other

foods, Udon is digested very quickly

and rapidly becomes a source of

energy for our mind and body. Thus,

Udon aids in increased performance

when concentration and thinking are

required. Udon is suited for lunch as

a healthy afternoon energy source in

place of coffee.

To prepare bring 2L of water to the

boil, add noodles (100g per serving)

and stir. Simmer for 9 minutes then

rinse briefly under cold water. Serve

all year round in hot broths, stir-fries

or chilled with a dipping sauce.

Production Process

The key to the great tasting noodles

is to allow plenty of time when

mixing the dough and drying the

noodles. They use a custom-made

super mixer, which mixes the dough

at low temperatures for an hour and

a half which promotes rapid gluten

formation.


Organic Japanese Udon Noodles

Quick to cook, delicious flavour

and easily digested, Organic

Udon Noodles are satisfying and

versatile. Artisan family producers

slowly air dry and mature these

noodles to concentrate their

flavour. They can be used all year

round in a wide range of Asian and

Western dishes, including piping

hot noodles in broth, satisfyingly

rich stir fries, and succulent

summer salads.

Clearspring Japanese Noodles

are made to traditional recipes,

and are all egg-free and certified

organic.

What makes them special?

Firm, smooth noodles, satisfying

and versatile. Authentically made

using the roll and cut method, not

by the conventional force extruded

method.

Traditional, slow dried organic

noodles from Japan. Dried at room

temperature rather than artificially

dried at 60-80 degrees.

Takes 3 days to dry the noodles

Cooks in 10 minutes. Made from

Semi wholewheat flour including

the Aleurone layer which is rich

in minerals, vitamins and dietary

fibre. Low fat, source of protein

Ingredients: Wheat flour* (97%),

sea salt.

*Organically grown

Product weight - 200g

Health Benefits of Udon

The main constituent of Udon is

carbohydrate. Carbohydrate is

the nutrient found in rice, bread,

and noodles, which changes

to glucose and glycogen in the

body. Glycogen becomes both

a physical and mental energy

source.

Compared to other foods, Udon is

digested very quickly and rapidly

becomes a source of energy for

our mind and body. Thus, Udon

aids in increased performance

when concentration and thinking

are required. Udon is suited for

lunch as a healthy afternoon

energy source in place of coffee.

In testing the effect of Udon, three

different types of noodles: Ramen,

pasta, and Udon, were served to

three men separately and their

body temperatures were checked.

Right after eating the noodles,

all of their temperatures rose.

After 2 hours, the temperatures

of the two men who ate ramen

and pasta had decreased but the

person who ate Udon maintained

the increased temperature.

Although all of the noodles were

eaten hot, Udon helps maintain

body temperature, and is effective

for cold. This is due to Udon’s quick

digestibility. The three types of

noodles were soaked in digestive

enzymes at the body temperature

of 37.5 degrees Celsius.

After two hours, only Udon

was completely digested. It is

digested at a speed three times

as fast as beef. Therefore, Udon

is recommended for people who

have colds and/or weakened

digestive function.

How to make Udon Noodles

To prepare bring 2L of water to

the boil, add noodles (100g per

serving) and stir. Simmer for 10

minutes then rinse briefly under

cold water. Serve all year round in

hot broths, stir-fries or chilled with

a dipping sauce.

Production Process

The key to the great tasting

noodles is to allow plenty of time

when mixing the dough and drying

the noodles. They use a custommade

super mixer, which mixes

the dough at low temperatures

for an hour and a half which

promotes rapid gluten formation.

This process will create the firm

texture the Japanese call “Koshi”

and the finished product is similar

in style to the very traditional

hand-kneaded noodle (“Teuchi”

udon).

The drying process is also

important and our producer uses

a chain slow air dryer. This slowly

air dries and matures the noodles

to concentrate their flavour.

Another advantage of using this

type of dryer is that they can

adjust the air speed for different

kinds of noodles. Combined

with their experience and

craftsmanship, they are able to

produce consistently good quality

noodles throughout the year in

different seasons, temperatures

and humidity.

Nowadays the majority of noodle

producers make production

efficiency a priority – one whole

day is usually enough to mix, dry

and pack the noodles. In contrast,

our producer spends 2 days on

thin noodles (e.g. somen and

soba), and 3 days on udon and

this is just the time taken to dry

them!!

51


Organic Japanese Wide Udon Noodles

52

Quick to cook, delicious flavour

and easily digested, Organic Wide

Udon Noodles are satisfying and

versatile. Artisan family producers

slowly air dry and mature these

noodles to concentrate their

flavour. They can be used all year

round in a wide range of Asian and

Western dishes, including piping

hot noodles in broth, satisfyingly

rich stir fries, and succulent

summer salads.

Clearspring Japanese Noodles

are made to traditional recipes,

and are all egg-free and certified

organic.

What makes them special?

Firm, smooth noodles, satisfying

and versatile. Authentically made

using the roll and cut method, not

by the conventional force extruded

method.

Traditional, slow dried organic

noodles from Japan. Dried at room

temperature rather than artificially

dried at 60-80 degrees.

Takes 3 days to dry the noodles

Cooks in 10 minutes. Made from

Semi wholewheat flour including

the Aleurone layer which is rich

in minerals, vitamins and dietary

fibre. Low fat, source of protein

Ingredients: Wheat flour* (97%),

sea salt.

*Organically grown

Product weight - 200g

Health Benefits of Udon

The main constituent of Udon is

carbohydrate. Carbohydrate is

the nutrient found in rice, bread,

and noodles, which changes

to glucose and glycogen in the

body. Glycogen becomes both

a physical and mental energy

source. Compared to other foods,

Udon is digested very quickly

and rapidly becomes a source

of energy for our mind and body.

Thus, Udon aids in increased

performance when concentration

and thinking are required. Udon

is suited for lunch as a healthy

afternoon energy source in place

of coffee.

In testing the effect of Udon, three

different types of noodles: Ramen,

pasta, and Udon, were served to

three men separately and their

body temperatures were checked.

Right after eating the noodles,

all of their temperatures rose.

After 2 hours, the temperatures

of the two men who ate ramen

and pasta had decreased but the

person who ate Udon maintained

the increased temperature.

Although all of the noodles were

eaten hot, Udon helps maintain

body temperature, and is effective

for cold. This is due to Udon’s quick

digestibility. The three types of

noodles were soaked in digestive

enzymes at the body temperature

of 37.5 degrees Celsius.

After two hours, only Udon

was completely digested. It is

digested at a speed three times

as fast as beef. Therefore, Udon

is recommended for people who

have colds and/or weakened

digestive function.

How to make Udon Noodles

To prepare bring 2L of water to

the boil, add noodles (100g per

serving) and stir. Simmer for 10

minutes then rinse briefly under

cold water. Serve all year round in

hot broths, stir-fries or chilled with

a dipping sauce.

Production Process

The key to the great tasting

noodles is to allow plenty of time

when mixing the dough and drying

the noodles. They use a custommade

super mixer, which mixes

the dough at low temperatures

for an hour and a half which

promotes rapid gluten formation.

This process will create the firm

texture the Japanese call “Koshi”

and the finished product is similar

in style to the very traditional

hand-kneaded noodle (“Teuchi”

udon).

The drying process is also

important and our producer uses

a chain slow air dryer. This slowly

air dries and matures the noodles

to concentrate their flavour.

Another advantage of using this

type of dryer is that they can

adjust the air speed for different

kinds of noodles. Combined

with their experience and

craftsmanship, they are able to

produce consistently good quality

noodles throughout the year in

different seasons, temperatures

and humidity.

Nowadays the majority of noodle

producers make production

efficiency a priority – one whole

day is usually enough to mix, dry

and pack the noodles. In contrast,

our producer spends 2 days on

thin noodles (e.g. somen and

soba), and 3 days on udon and

this is just the time taken to dry

them!!


Organic Japanese Soba - 100% Buckwheat

Delicious versatile wheat free noodles with

a rich, nutty buckwheat taste. It is known as

‘Juwari Soba’ in Japanese, meaning 100%

soba.

Ingredients: Buckwheat flour* (100%).

*Organically grown

Product weight – 200g

Health Benefits of Soba

The Japanese, after centuries of eating

noodles, have developed a deep respect for

the health enhancing properties of soba. Soba

noodles are made using buckwheat, which

despite its name is unrelated to wheat and

contains no gluten.

This pyramid shaped grain comes instead

from the seed of a broad leaf plant related to

the rhubarb family which was first grown in

Japan about 1,500 years ago.

The amount of buckwheat in soba varies from

40% to 100% and it gives the noodles their

characteristic dark colour and rich, nutty taste.

Buckwheat also provides significant health

benefits.

Buckwheat contains about 12-15% of protein,

including the essential amino acid lysine which

is lacking in most cereal grains. Buckwheat also

contains lipids, the minerals iron, phosphorus

and copper and vitamins B1 and B2. In fact

buckwheat contains as much vitamin B1 as

brown rice and nearly twice the levels of B1

found in wheat.

are often served in Japan after big parties and

at the end of an evening’s drinking.

Clearspring offers three types of soba

noodles:

a classic Organic Japanese Soba (typically

40% buckwheat & 60% wheat) a special

Organic Japanese Skinny Soba Somen and

an exceptionally rich, Organic Japanese Soba

- 100% Buckwheat that is wheat free.

All noodles are made using organic ingredients

and traditional methods including slowly air

drying the noodles over several days.

Decreases cholesterol

Lowers blood pressure

Reduces fat accumulation

Promotes healthy bowel movements

Fits a well-balanced and low-calorie diet

Buckwheat is also a low glycemic index food

and ideal for the GI diet.

Cooking 100% Soba noodles

As these noodles do not contain any gluten

they are much more brittle than standard soba

noodles and should be cooked gently. Add the

noodles after your water has come to a boil,

then add cold water to the pot periodically until

cooked to avoid the noodles breaking apart.

Stir- frying is not recommended.

Enjoy it hot or chilled in dashi - a shoyu soy

sauce kombu broth, with a dipping sauce or

in refreshing salads. Alternatively wrap it in

toasted nori to make delicious noodle sushi.

Buckwheat is very high in rutin, which is an

essential nutrient, not found in other cereal

grains, that helps strengthen capillaries and

support a healthy circulatory system. Rutin

belongs to a group of plant compounds called

bioflavonoids that recent studies (1) have

shown act as powerful antioxidants.

Choline, another important micro-nutrient

found in buckwheat, plays an important role

in metabolism, particularly regulating blood

pressure and liver function. As a neutralizing

agent, choline can support the liver when it is

overburdened by alcoholic beverages (2).

It makes sense that soba noodles and broth

53


How

to

make

Soba

Sushi

54


Soba Sushi

A tasty, light alternative to traditional sushi with

rice.

Makes 24 rolls (4 to 5 persons)

Ingredients

25g Clearspring Shiitake Mushrooms

2tbsp Clearspring Toasted Sesame Oil

2tbsp Clearspring Tamari Soya Sauce

250g Clearspring Soba

4 Clearspring Sushi Nori

Clearspring Wasabi - to taste

Method

Cook the soba as instructed on the pack. Drain and

1. put them into a bowl of cold water.

Using the thumb and index finger, take some noodles

2. from the bowl and make a 20-22 cm long and 2cm

thick bundle. Leave it to drain on a clean tea towel. Repeat

until no noodles are left in the water and ensure the bundles

are all of a similar size.

Soak the shiitake mushroom in cold water. Once

3. rehydrated, cut the stem off and discard. Thinly slice

the cap.

In a saucepan, heat the toasted sesame oil and add

4. the mushrooms. Leave to cook on a medium heat for

a few seconds. Add tamari and cover with a lid. Turn off the

heat and leave to one side.

Mix the wasabi powder into a paste with a little water.

5.

Place a nori sheet on a sushi mat in front of you and

6. place the noodles on it horizontally. Use as many

bundles of soba noodles as necessary to cover almost the

whole nori sheet, leaving 2 cm free at the top.

Place a line of shiitake and a line of wasabi next to it.

7.

Roll using the same method as the rice sushi roll.

8.

Cut the rolled soba noodles in 6 pieces starting with

9. the middle.

Use the end pieces of the roll as decoration.

Recipe by Ohka-san

57


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59


Beyond

Sushi

New

York

Beyond Sushi is a healthy lifestyle

brand offering a fresh approach to

traditional sushi.

Husband and wife owners, Guy and Tali

Vaknin have created a 100% vegan sushi

eatery with two locations in Manhattan.

60

“I wanted to offer patrons a unique and

exciting ‘experience’ when dining at Beyond

Sushi,” says Guy Vaknin, “an enticing and

ethical way of eating

well while nourishing your body and soul.”


At Beyond Sushi, we strive to

promote an all-natural diet by

pairing locally-grown, fresh

ingredient together and crafting

delectable works of art: Each bite being

consistent with the last.

Beyond Sushi commits to a sustainable

and cruelty-free environment with an

excellent customer service.

“Sushi, which

originates in Japan

is a dish that refers

to a specially

prepared rice, not

the raw fish itself”

This is commonly mistaken among

frequent restaurant-goers.

Each vegetable-and-fruit sushi gem at

Beyond Sushi is wrapped with forbidden

black rice or a six- grain rice medley

and topped off with colorful tofu, fruit,

and housemade veggie pureés.

“You do not have to be vegan to enjoy

our menu,” says Tali, ”It’s all about

taking a moment to detox from your

daily eating habits and enjoying

something wholesome.

After all, it’s a fun way of enjoying your

essential fruit and vegetable servings.”

Beyond Sushi

229 E 14th Street NYC

https://beyondsushinyc.com

61


I n t e r v i e w

Q

: Your Rolled Sushi is unique in that it uses Nori inside rather than outside

that we are used to seeing, does this have a name and why is this?

The reason we put the rice outside because it allows us to put more ingredients

in the rolls. Most of the flavours come from the ingredient inside and not the

rice. It makes our food more interesting.

Q

: Beyond Sushi – The Green Roll, what does this mean?

We offer something very different from the usual sushi rolls, hence the name

Beyond Sushi. We stand for a green company by using biodegradable

packaging and recycling building materials.

We’re also vegan so we don’t use any fish or animal products in our business,

which benefits the environment and helps lessen overfishing. We want to be

healthy and green. And that’s what our name means.

Q

: Your signature roll uses six grains, and in this you use black rice can

you tell us a bit more about where this comes from and why you decided

to use this mixture?

Black rice originated in Asia. It’s also called Chinese Forbidden Rice because

it was only served to the emperor (since it was rare and highly nutritious).

Black rice is gaining its popularity recently among vegans and vegetarians

because it has more protein and dietary fibre in each serving than other

types of rice.

The high nutritional value was the first reason that I chose to use it. For the

six-grain rice mixture, I like to use barley and rye berries because of their

texture. It tastes very different when it’s cooked in the mixture.

Q

: How do you make sure your product is as Earth friendly and sustainable

as possible?

We try to buy local produce as much as possible. Also, our packaging uses

recycled materials and is biodegradable.

Q

: You opened in 2012 and already have your 2nd location, what is next

for you.

A third location is coming very soon. Probably a fourth location is right after

that. And let’s not even talk about Beyond Tacos.

: Ooh Beyond Tacos, we are really loving the sound of that.

FV Exciting.

63


Green

Machine

Six Grain rice,

English Cucumber

Asparagus

basil marinated

veggies

topped with

jalapeno wasabi

65


Mighty

Mushroom

Six Grain rice,

Enok

Tofu

Shiitake

Micro Argula

Topped with

Shiitaki Teriyaki

66


Nutty

Buddy

Buckwheat Noodles

Cashews

Carrots

Cilantro

Japepeno

Peanut Butter

Avacado

Sesame oil

Tofu

Romaine

Served with Sweet

Soy Mirin

67


Spicy

Shroom

Buckwheat Noodles

Enoki

Romaine

Teriyaki braised

shiitaki

Grilled Portabella

Pickled Ginger

Cashews

Served with

Shiitaki Teriyaki

68


Verde

Salad

Carrots

Cashews

Romaine lettuce

Asparagus

Seaweed salad

Sliced nori

Avocado

Sauce...

Chili Mango

Carrot Ginger, and

Sweet Soy Mirin

69


BEYOND SUSHI SIX-GRAIN RICE

This recipe requires soaking the rice overnight, so plan ahead! The blend is not gluten free.

Ingredients:

Beyond Sushi Six-Grain Rice Blend

Pearl Barley

Hulless Barley

Rye Berries

Red Rice

Short Grain Brown Rice

Black Rice

4 1/2 oz Rice Wine Vinegar

2 1/4 oz Agave

1/3 Fresh Squeezed Lemon

1/3 Fresh Squeezed Orange

1/3 Fresh Squeezed Lime

2 2/3 cup Cold Water

70

Preparation:

Portion in a large bowl and soak in water

In a separate bowl, mix together:

Rice wine vinegar, Agave and all of the citrus

juices.

Refrigerate both bowls overnight

Day Two: Drain & Wash grains thoroughly and

place in a rice cooker

Add the 22/3 cup of cold water

Cook for 50 minutes and remove rice from

cooker and place in a large bowl to cool down

After rice finishes cooking, take:

Rice wine vinegar, Agave, Citrus juices and

mix in with the rice

Finished & ready to serve!

This makes a great rice bed for your green

salads or nutritious and flavorful rice for your

own healthy sushi rolls.

Beyond Sushi have been voted 8th best

vegetarian/Vegan Restaurant in New York

www.beyondsushinyc.com/


Zen

Salad

Avocado

English cucumber

Mango

Romaine lettuce

Portabella

Cashews

Cilantro

Sauce...

Chili Mang

Carrot

Ginger

Jalapeño

Peanut Butter

71


Vegan Miam

72


the recipe developer,

food blogger and part-

Rika

is

time photographer behind

vegan miam. She runs a vegan food and travel

blog with her photographer and partner Doni.

Rika + Doni are based in Oregon, but living

elsewhere as often as possible. The term “miam”

is just a way of saying ‘yummy’ in French and

represents their desire to discover decadent

vegan cuisine and recipes around the world

together.

Follow vegan miam on Bloglovin’, Facebook,

Instagram, Pinterest, Tumblr and Twitter

Visit the website...

www.veganmiam.com

73


About Japanese Curry, or Curry Rice

You may have seen these boxes of instant Japanese curry roux

everywhere, it’s definitely convenient to prepare. However, it is

better to make your own Japanese curry from scratch, knowing

the ingredients you use and making it absolutely tastier, plus why

not make it also vegan and of course with a gluten-free option?

Japanese curry is one of Japan’s most popular meals, when served

over rice, it’s also known as karē raisu. Traditionally a Japanese

curry uses three core vegetables potato, onion and carrots along

with a ‘meat’, but I believe a Japanese curry is delicious when it’s

vegan and made with an assortment of vegetables. Add deep-fried

and breaded ‘mushrooms’, ‘seitan’ or ’tofu’ to make it a katsu-karē,

which is a traditional Japanese deep-fried

breaded ‘cutlet’ with curry sauce.

For the curry powder, you can use any of the following:

1. S & B Oriental Curry Powder

(available at Asian supermarkets)

2. I used Morton & Bassett Organic Curry Powder

(available at big supermarkets)

3. Steenbergs Organic Curry Powder

About Mitarashi Dango

Originated from the Kamo Mitarashi Tea House in Kyoto near

the Shimogamo Shrine, Mitarashi dango is a popular Japanese

snack consisting of mildly sweet glazed rice dumplings skewered

onto sticks. Typically these dumplings are served 3-5 per skewer

(traditionally 5). You can find them everywhere in Japan including

convenience stores and supermarkets. This type of dango is easily

made vegan and gluten-free. The savory and sweet caramelcoloured

sauce is known as mitarashi sauce.

The sauce pairs well with the bland, slightly sticky and chewy

dango, or unfilled mochi dumplings. There are a few Japanese

ingredients required to make this: mochiko (sweet rice flour),

katakuriko (potato starch) and mirin (Japanese sweet rice wine)

that you migh tnot be familiar with. Mochiko is a sweet rice flour

(also called glutinous rice flour). It is readily available at Japanese

and/or Asian supermarkets. I prefer the Koda Farms brand which

comes in a small white box. Do not confuse glutinous rice flour

with “gluten”, it is naturally gluten-free. Katakuriko is a Japanese

potato starch, but also known as potato starch and used as a

starchy thickening agent.

Please note, potato starch and potato flour are two separate

ingredients. Lastly, mirin is a versatile ingredient used in Japanese

cuisine. It’s a sweet rice wine similar to sake but with lower alcohol

content and higher sugar content and used in a mitarashi sauce.

It helps to add a mild sweetness to sauces and glazes. Do not

confuse “sweet rice flour” or “glutinous rice flour” with “rice flour”;

they are distinctively different. If you choose to omit firm silk tofu,

use 1/2 cup warm water or less depending on consistency of the

mixture.

74


Vegan Japanese Curry, or Curry Rice

vegan, gluten-free option (see Notes)

4 servings

Ingredients:

2 tablespoons neutral oil (i.e., sunflower)

1 large yellow onion, thinly sliced

5 ounces carrots, cut into 1-inch chunks (about 3-4)

2 garlic cloves, crushed and minced

4 cups water

10 ounces Yukon Gold potatoes, cut into 1-inch chunks (about 2)

1 small Braeburn, Fuji or Gala apple, peeled, cored and grated (about 5 ounces)

2 teaspoons Oriental curry powder (see Notes)

¼ cup soy sauce or tamari

1 teaspoon salt

½ cup frozen peas and/or corn (optional)

2 tablespoons cilantro leaves, chopped (optional)

2 scallion greens only, chopped (about ¼ cup)

toasted sesame seeds, for garnish (optional)

For the Roux:

3 tablespoons neutral oil (i.e., sunflower)

¼ cup all-purpose flour (see Gluten-Free option in Notes)

2 tablespoons Oriental curry powder (see Introduction to Curry Rice)

1 tablespoon organic ketchup

1 tablespoon sweet soy sauce (see Gluten-Free option in Notes)

Method:

1.

Heat 2 tablespoons of the oil over medium heat in a large soup pot or Dutch oven

and add the onions and carrots. Cook, stirring often for about 6-8 minutes until

onions are translucent. Add garlic and continue to cook for another minute, until fragrant.

Add the water, bring to a gentle boil, cover and reduce the heat to medium low and

simmer for about 10 minutes. Carefully remove foam as it forms. When there is no more

foam, add the ingredients in the following order: potatoes, grated apple, curry powder,

soy sauce or tamari, and salt. Simmer about 25 to 30 minutes until the vegetables are

nearly tender.

Meanwhile, make the roux. In a small saucepan, heat the oil over low heat, add the

2. flour and cook until slightly browned for 1 minute. Add the curry powder, ketchup and

sweet soy sauce. Increase heat to medium and continue to cook for 1 to 2 minutes until

the roux mixture is bubbling. Remove from heat immediately. Add a ladleful of simmering

water (about ½ cup or more) from the “vegetables” pot into the roux and stir constantly

with a whisk until the roux mixture is smooth. Add more if needed, then transfer the roux

mixture to the “vegetables” pot. Stir constantly until the curry is smooth. Add the frozen

peas/corn (optional) and simmer for a few minutes.

Just before serving, stir in the cilantro and scallions. Serve over rice with sesame

3. seeds.

Notes:

Advance Preparation: Japanese Curry is best served the day it’s made, however this will

keep for a couple of days in the refrigerator.

For the curry powder see the intro to “about Curry Rice”

Makes about ⅓ cup:

1 tablespoon mirin

1½ tablespoons maple syrup

1 tablespoon tamari

2 tablespoons lukewarm water

1 teaspoon potato starch

In a small saucepan, combine all ingredients except starch. Bring to gentle boil over

medium heat. Reduce heat to low and stir, about 2 minutes. In a small bowl, mix starch

with 1 tablespoon water and add to pan. Stir with a wire whisk until mixture begins to

thicken. Remove from heat immediately and set aside. Transfer to an airtight container

and store for up to two weeks.

Spicy version: Add ½ teaspoon ground Thai chili peppers or 2 red/green chillies

(seeded & finely chopped) in the roux, add more if needed.

75


Vegan & Gluten-Free Mitarashi Dango

(Sweet Glazed Japanese Skewered Rice Dumplings) vegan, gluten-free

Makes about 1 dozen dumplings, enough for 2 servings

Ingredients:

3½ oz (100g) Mochiko (sweet rice flour)

1 tablespoon katakuriko or potato starch

4¼ oz (125g) firm silken tofu

1 teaspoon vegan cane sugar, ground to a fine powder

rounded ½ teaspoon salt

3 bamboo skewers

black sesame seeds, for garnish (optional)

For the Glaze (makes about ⅓ cup):

1 tablespoon mirin

1½ tablespoons maple syrup

1 tablespoon tamari

2 tablespoons lukewarm water

1 teaspoon katakuriko or potato starch

Method:

1.

In a large bowl, sift together the flour and starch and add sugar. Using your hands,

mash the tofu and add to the mixture. Mix together well until dough is smooth and

soft,

neither sticky or too dry. Divide the dough into 12 balls (about 1- 1¼ inches in diameter)

and set aside.

Fill a large bowl with cold water and ice cubes. Bring a medium pot of water to a boil

2. and add salt. Cook in few batches, carefully dropping the dumplings, one by one,

into the boiling water and cook until they float to the surface, 3 to 4 minutes. Continue to

cook,

about 5 minutes. Use a slotted spoon to remove dumplings and immediately transfer to

the ice bath and let cool for 2 to 3 minutes. Drain and thread 4 to 5 dumplings onto each

skewer. Heat a grill or grill pan (rub a little bit of oil on the pan). When it is hot, cook

skewers, turning several times, until lightly charred or browned.

Meanwhile make the sauce. In a small saucepan, combine all ingredients except

3. starch. Bring to boil over medium heat. Reduce heat to low and stir, about 2 minutes.

Mix starch with 1 tablespoon water and add to pan. Stir with a wire whisk until mixture

begins to thicken. Remove from heat and set aside. To serve, arrange skewered dumplings

on a

plate and drizzle with sauce and black sesame seeds (for texture).

Notes:

Advance Preparation:

Mitarashi Dango is best served the day it’s made, however cooked dumplings will keep in

an airtight container for two to three weeks in the freeze.

To use frozen dumplings, thaw at room temperature or microwave before grilling. To

store your remaining dumplings in the freezer, pat them dry, separate and place in an

airtight container with enough space to avoid your dumplings freezing together.

Mochiko flour and katakuriko are readily available at Asian supermarkets. If not available,

look for “sweet rice flour” and “potato starch.” Do not confuse “sweet rice flour” with “rice

flour”; they are distinctively different. To omit firm silk tofu, use 1/2 cup warm water or less

depending on the mixture.

Where to find the ingredients in the UK:

www.macrobioticshop.co.uk

www.thekindfooscompany.co.uk

77


78

“Happy Maki is all

about high quality,

forward thinking and

healthy sushi with zero

compromise in flavour”.

The menu is half vegan and they

believe passionately in offering

people truly sustainable sushi whilst

raising awareness of ocean fish stock

issues and providing an alternative to

tuna and farmed salmon or prawns.

Su –shi means seasoned rice after

all and not raw fish, they serve it

as Futo Maki rolls which translated

means “fat maki”. Maki rolls have

the seaweed (nori) on the outside

with the rice and fillings rolled up on

the inside.

Traditionally this roll is served sliced

into pieces, instead they serve them

whole for easy on the go eating and

reduced packaging. With Happy

Maki presentation and atmosphere

is everything and they create from

the glorious “Gloria” a fully renovated

1979 Renault Estafette.

“I saw Happy Maki at VegFest

London 2013 and loved their

food and their healthy fast

food streetfood stall, and you

know we love our Streetfood

at Fresh Vegan Magazine!

So I had to have Happy Maki

in one of our issues, vegan

streetfood stands are not all

equal and really glad to see


“Gloria”

So Anna tell us what made you decide to

Q. make half your menu at Happy Maki vegan?

The motivation behind starting Happy Maki came

from a love for the ocean and concerns over ocean

fish stocks. Sushi is growing hugely in popularity

world wide so I wanted to show people that it didn’t

have to include fish.

When experimenting with fish free menu ideas vegan

rolls came naturally to me. I think with sushi the

key is fresh, light and clean flavours that are much

easier to achieve when not using cooked meat or

dairy products.

My first ever event was Veg Fest in Bristol 2013 and

I loved catering for this audience. Vegetarian food

is my personally preferred cuisine and I strongly

support the important environmental arguments for

a plant-based diet.

The health of the ocean is hugely affected by the

meat and dairy industry so a meat only menu just

wouldn’t make sense.

With all this in mind it is very important to me that our

menu is half vegan and also that our meat options

are meat light.

Looking forward I would love to make Happy Maki a

fully vegan business it’s just finding the right events

to make it work.

Do you feel it encourages non vegans or

Q. vegetarians to try these options who may not

have ordinarily?

Yes I definitely believe that our vegan wraps,

especially the Thai Sweet Potato option, it attracts

just as many meat eaters as it does vegetarian and

vegans, which is really great to see. When this is

chosen I normally ask whether the customer is meat

free or not, I’d say it’s about half and half which is

really encouraging.

I also believe that people choose us when they are

looking for a healthier option, which is more and

more is being associated with vegan and vegetarian

food.

There is also a mixed box on the menu which means

meat eaters try the vegan option too and they are

always pleasantly surprised, it’s all about changing

opinions slowly but surely.

Do you do streetfood events or are you more

Q. of a festival gooer? Where can the general

public find you in other words .

I am still trying to fine tune where our ideal market

is. I have spent the first year and a half going to as

many different types of events as possible.

We do a lot of the “Foodies Festivals”, mass

participation sports events such as “Run To The

Beat” and I’ve dabbled in the small music festival

scene.

A lot of the time its the city just as much as the event

that makes a difference, for example I love going

to Bristol they just seem to get it. The best way to

keep track of where we are going to be is to follow

us on twitter @thehappymaki and we will of course

be at London Veg Fest 2014.

Looking forward I would like to do more of the larger

festival circuit next year with a fully vegan menu.

Where did you learn how to make sushi as

Q. the rice is an art?

It’s all about the rice and if it is not spot on it really

affects the quality of the sushi. When I decided to

start the business I went on an intensive training

course in London with “Your Sushi School”. This

taught me what I should be aiming for and how the

rice should look and taste.

It took me a while to crack as it depends on a lot

of factors such as the rice cooker you’re using, the

amount of rice you’re cooking and the amount of

time you leave the rice on to steam.

Through trial and error I found the perfect start to

finish method, its nice to open the rice cookers each

time and not be scared of what I’m going to find!

How is prepping for a hand-made product like

Q. this at events?

It’s very time intensive both before and on event

days. Even something like the avocados making

sure they are the right ripeness and of a good quality

requires good planning.

There is a lot of chopping involved and there is only

so much you can do before hand as it’s important

that all ingredients are as fresh as possible.

On the event days I am usually the first on site,

washing and cooking all of the rice. During the

event our sushi is all hand rolled to order. There is

a limit to the speed at which we can work especially

considering there are over ten tantalising ingredients

in each roll.

However I have always found that people are willing

to wait that extra minute or two for good food that is

freshly prepared right in front of their eyes. This also

gives me valuable time to chat to every customer,

which is one of my favourite parts of the job.

79


Thai Sweet Potato Sushi

serves 4

Ingredients.

Sushi Rice,

Nori

Sushi Rice Seasoning

1 large Sweet Potato

Desiccated Coconut

1 Cucumber

1 Ripe Avocado

Corriander

1 Red Pepper

Teriyaki Sauce

Optional

Wasabi

Pickled Ginger.

Equipment

Pot with lid/ rice cooker

Wooden/ plastic dish to mix

rice in.

Wooden/ plastic spoon to mix

rice & seasoning.

Bamboo rolling matt

Clingfilm

Sharp knife .

Step 1 :

Peel and chop the sweet

potato into large chips.

Roast - 40 minutes at 200

(alternatively you can deep fat

fry them for 5 minutes)

Place a cup of desiccated

coconut onto a baking tray

and roast for 4 minutes or until

golden brown.

Step 2 :

Wash 2 cups of Sushi rice

until water runs clear and

place in a pot with 2 cups of

cold water so a one to one

ratio of rice to water. Put

the cooker on full heat for

5 minutes after which you

should hear the water boiling.

Turn heat down low and leave

rice to simmer for a further 15

minutes – at no point should

you remove the lid. Once the

15 minutes is up turn the heat

off and leave the rice to steam

for a further 15 minutes.

Step 3 :

Whilst the rice is cooking you

can prep the fresh veg.

Cucumber: Cut to the length

of the Seaweed (longest

side), half and then quarter

the cucumber length ways,

deseed and chop each

quarter into a further 3 long

pieces.

Peppers: De-seed, chop in

half then quarters then thirds

lengthways as above.

Avocado: Cut in half and

remove stone, cut into

quarters. Peel skin from top

to bottom and further chop the

thirds into 5 slices.

Step 4 :

Remove the rice from the pot

and place in a non-metallic

container using a non metallic

spoon. If there is rice stuck

to the bottom of the pan don’t

worry, just leave it as you

don’t want chewy rice in your

sushi.

Step 5 :

Add half a cup of sushi rice

seasoning and mix this into

the rice breaking up any balls

and ensuring all grains are

coated with a the vinegar

creating a sheen on the rice.

(N.B. If you are using rice

vinegar mix half of cup of this

with 2 tablespoons of sugar

and two teaspoons of salt in

a pot on medium heat until all

solids are dissolved to create

your own sushi seasoning)

Step 6 :

Let the rice cool to room

temperature, this process can

be speeded up by fanning

the rice but do not put it in the

fridge!

Preparing the sushi:

1. Cover the bamboo mat in

cling film.

2. Place the seaweed rough

side down with the longest

side at the bottom.

3. Dip your fingers in a bowl

of water with a splash of rice

vinegar and shake off excess

drops this is help stop the rice

sticking to your hands.

3. Take a tennis ball sized

amount of rice and spread this

evenly across the seaweed

covering all the green apart

from a one inch strip along the

top of the sheet.

4. Lay the sweet potato out

along the centre of the rice

and add the other ingredients,

cucumber, red pepper, avocado

and coriander on either side –

place the cucumber furthest

away.

5. Sprinkle a generous amount

of roasted coconut on top of

the ingredients.

Rolling the sushi:

1. Ensure that the bottom of

the seaweed is lined up to the

bottom of the bamboo. Place

both thumbs underneath the

mat and your forefingers on the

cucumber to hold the fillings in

place.

2. Aim to get the edge of

seaweed closest to you rolled

over to meet the top edge of

the rice.

3. Once rolled into place

squeeze tightly on the

ingredients using your thumb

and fore fingers. I find trying

to create a square roll is a

lot easier as you can use the

surface to help shape the base

and your fingers to shape the

sides and top.

4. Take the bamboo off and

examine the shape of the roll,

if you’re happy roll the Maki

away from you so that the strip

of nori that is still exposed is

now on the bottom of the roll.

5. Use the bamboo matt to

finally reshape.

6. Cut the Sushi into slices,

using a sharp wet blade. Let

the knife do the work and don’t

put to much pressure on the

sushi with your non-cutting

hand.

7. Each roll should produce

10 pieces, and try and ensure

that these are cut to the same

width. Don’t worry if the ends

collapse slightly, it happens

and they still taste the same!

8. Serve with dipping teriyaki

sauce , wasabi and ginger.

N.B. If your roll falls apart

when you cut it you may have

used too much filling – it is

essential that the bottom rice

edge meets the top rice edge

to create a seal. You should

see a perfect ring of rice around

your fillings.

Email: contact@happymaki.co.uk

Web: http://www.happymaki.co.uk

Phone: 07737230468

81


Aux vivres Montreal QC Canada

82

Our goal

At Aux Vivres, we have been steadily

increasing our use of organic produce

and grains; we strive to balance

including organic ingredients with

supporting local farms, in order to

minimize our carbon footprint.

Therefore, we occasionally choose local

produce over organic produce that

has to be shipped from thousands of

miles away (for instance, carrots raised

by a local Québec farmer instead of

organic carrots from California).

We support

Offering locally grown food, which

helps enable a sustainable local food

economy, and a viable living for

Québec farmers.

Including organic proteins like tofu and

tempeh and super grains like organic

rice and quinoa as the foundation for

our “bowls” menu.

Never using genetically modified

ingredients or artificial preservatives.


The Boys

“At Aux Vivres, we draw real energy and

inspiration from our team of talented,

creative and friendly young Montréalers.

Our employees, hailing from Quebec and

abroad, are dedicated to making and

serving high quality, creative meals in a

warm, vibrant atmosphere.”

83


How long have you been

Q running Aux Vivres?

For 5 years now.

What does the name mean?

Q

The food that you need to survive

How long has Aux Vivres

Q been running and what was

the idea behind this?

1997, The Idea was to promote

healthy vegan food. We see our

self 84 as a comfort food restaurant

that

introduces

people to

something

different.

Q&A

We have all sorts of dishes, from

the Macro bowl served with sea

weeds, to the AuxVivres burgers

served with potatoes wedges

We can offer a variety of choices

that will welcome meat lovers

and hardcore vegan. Ultimately,

we wants to give the best taste

combine with a great service!

People all

Q over the world

love to know where

there are great vegan

restaurants, fast food and

cafes, it creates a great network

and creates new businesses

by inspiring people, are there

many vegan food locations

where you are?

They are more vegan business

opening every years but still most

of them or located in the same

area, Le Plateau, Le Mile-end and

Downtown.

It is a very slow process but it is

getting more and more in demand.

What is the favourite dish

Q

The dragon Bowl with Tempeh:

a lot of veggies, carrot, beets, red

cabbage, sprouts, brown organic

rice, oraganic tempeh from

http://noblebean.com/ and our

famous dragon sauce mostly

made out of nutritional yeast.


The Dragon Bowl

85


Preparing the Sushi Quinoa

You want to prepare this first, it takes a while to

cook and a while to cool down enough to handle

without burning yourself.

Ingredients

Red Quinoa -1 cup

Water -2 cups

Seasoned rice vinegar -2 tbsp

Method

Bring 2 cups of water to a boil and add the red

Quinoa.

Lower the heat to a simmer, cover and wait 20

minutes.

After the 20 minutes, shut of the heat and remove

the cover.

Transfer the Quinoa into a separate bowl to cool

and mix in the rice vinegar.

Preparing the Tempeh marinade

Tempeh is a delicious source of protein but needs

to be marinated accordingly to get the right flavour

for this recipe. Here’s a quick

marinade to bring your Tempeh to the next level.

You can either grill, steam or bake the Tempeh to

get it cooked up. I like to steam it for 20 minutes

and then touch it quickly on the grill to get some

colour and extra flavour.

Ingredients

Wheat free Tamari -1/4 cup

Water -1/4 cup

Onion powder -1 tbsp

Sesame oil - 1/2 tsp

Tempeh (cooked) -1/2 brick (120g)

How to

Whisk together all ingredients except Tempeh.

Cut the cooked Tempeh into strips and add them

to the marinade to let them soak. You can soak

them anywhere from 5 minutes to overnight. This

all depends how much time you have on your

86

hands.

Prepping your veggies

I like to use traditional vegetables in my sushi rolls

but don’t be scared to throw in anything you might

like. here are some of my go to

classics.

Ingredients

Carrots -1/2 large

Cucumber -1/4 large

Avocado -1

Kale sprouts -1 handful

How to

Slice the carrots into thin matchsticks or shred

them with a box grater. Whatever is easier for

you.

Slice the cucumber into small matchsticks. I tend

to only use the harder outside part for the rolls

and I keep the softer inside part for my salad.

Cut the avocado into slices and add a little splash

of lemon juice to keep them from turning brown.

Wash your sprouts and they are ready to go.

Making the rolls

Now comes the fun part. Rolling them might seem

difficult at first but no matter what they look like,

they are guaranteed to taste great!

Step 1

Place your nori sheet on the sushi mat with the

shiny side down.

Step 2

Add 1/2 cup of the sushi Quinoa on the nori sheet

and spread it out evenly on 3/4 of the seaweed

from the bottom to the top. Leave

a little space on top of the nori with no quinoa, this

will make it easier to roll in the end.

Step 3

Add your prepped veggies and cooked / marinated

Tempeh

Step 4

Roll. Starting from the bottom, lift the sushi mat

and fold over the nori so that all the veggies, Tempeh

and sushi quinoa are inside the roll. Lift the

mat and continue to roll forward. If you have any

trouble, youtube is a great teacher for these types

of things.

Step 5

Eat.. Some garnish and sauce ideas:

Wasabi veganaise: Add desired amount of wasabi

powder to your veganaise. We make our own but

you can easily find this stuff at a

grocery store.

Pickled vegetable salad: Grab all the leftover bits

of chopped veggies you have and add little rice

vinegar, fresh green onions and

some black sesame seeds.

Boom, a side salad is born!

Ginger and lemon Tamari: Tamari can be very

salty so add a little fresh lemon juice and a couple

drops of fresh ginger juice to have a

perfect dipping sauce for these rolls.


info@auxvivres.com

www.auxvivres.com

87


Vegan in

Africa

Luke Berman has been vegan for over 7 years and is passionate

about wildlife conservation, animals and specifically primates. Currently out in

Kenya he is volunteering with Colobus Conservation as a filed researcher for six

months, following the rare Angolan black and white colobus monkey.

When he returns to London in September he will begin his masters in Primate

Conservation at Oxford-Brookes University.

Luke is also an ambassador at Wild Futures and runs their London group to raise

vital funds and to work to stop the legal primate pet trade.

He loves to cook, especially making vegan versions of traditionally dairy rich

meals to show people how easy (and tasty) a vegan’s cuisine can be.

88


A vegan in Kenya, what could I possibly eat?

When I was inquiring about coming

out to Kenya for six months I was

concerned about what I could eat,

I mean I did not know much about

Kenyan cuisine; but I was assured

that it was not going to be a problem.

Not only were they right but most

people in Kenya eat a majority vegan

diet.

This is mainly due to the climate

enabling them to grow all sorts of fruits

and vegetables locally and the price of

animal products is usually too high for

the common man.

This means I could walk into any local

restaurant and order many dishes that

are vegan; not bad at all.

Ingredients

Interestingly in the UK I would struggle

to sometimes find basic vegan

cooking ingredients, but here every

little wooden shack has something I

can use.

This is down to the fact animal products

are more expensive and therefore out

of the common mans price range.

Products like Kimbo (like vegetable

Lard) are found in every house, which

is based on vegetable oils; mainly

corn, soy and palm.

Kenyan Dishes

As I am in a coastal region where

Coconuts grow abundantly, it is used in

a lot of dishes, whereas further inland

it is not, due to price and availability.

There were a lot of dishes I could have

choose from, but I have gone for the

ones that are eaten every days by all

the local people.

Our Chef

Omari has been the chef at Colobus

Conservation for 3 years and gets

to make a range of classic Kenyan

dishes with some European ones as

well. He has always loved to cook and

has a great interest in pastry cooking

like breads and black forest chocolate

cake.

His favourite cuisine is British as he

learnt a lot of what he knows under the

chefs at the hotels in Diani, a popular

tourist destination.

In the morning he likes to have black

tea with ginger with Mandazi and when

he gets home it’s Ugali with anything;

usually Sukuma Wiki.

Ugali

No Kenyan meal would be right without

Ugali, this is a very simple staple

throughout the country that people say

is made best by west Kenyans. It is

Maize Meal (or Unga wa Sima) mixed

with boiling water until you get a thick

porridge that sets into a cake. It is the

centre piece of the meal placed in the

middle of the table; you take a bit with

your hand and roll it into a ball, then

using your thumb, make an indent and

use it to scoop the food.

Recipe

Serves 4

Ingredients

3 to 4 cups of Water

4 cups of Maize Meal

Method

1. Boil 3 cups of water and then add

the Maize Meal, constantly stirring to

avoid lumps.

2. Add more water or Maize Meal till

you get a thick porridge consistency.

3. When ready turn pot upside down

onto a plate, it should hold its shape.

Maharagwe

One thing I did know about African

cuisine was that at some point beans

would be included, and I love beans.

This is a simple and a tasty dish to be

served alongside Ugali, as it is perfect

for soaking up the sauce.

Recipe

Serves 4

Canned beans can be used, but using

fresh beans always tastes better. Soak

the beans overnight in a lot of water.

Ingredients:

1 cup dried red kidney beans (soaked

overnight)

¾ cup coconut milk

¼ cup finely chopped onions

1 tbsp. crushed ginger

1 cup chopped tomatoes

½ tsp. salt

¼ cup additional coconut milk

1 to 3 tbsp. vegetable oil

Method

1. Put beans, salt, and water in a pot

(water should be about 1 inch above

the beans) and bring to a boil.

2. Once the beans boil, cover the pot

and simmer on medium-low heat.

Add water as needed to maintain the

level.

3. When the beans are almost cooked

(a good 1 - 2 hours), heat oil in a

different pan, sauté onions, and stir

until brown. Stir in ginger and cook for

1 minute.

4. Add tomatoes, lower heat to

medium-low, and cover the pot.

Simmer until the tomatoes soften. Use

a cooking spoon to press the tomatoes

while cooking to soften them quickly.

5. Add coconut milk and beans.

Continue to cook until soft.

6. If the water cooks away before

the beans are cooked, add the extra

coconut milk.

7. The liquid should be at the same

level as the beans when the beans are

ready to serve

89


Sukuma Wiki

Sukuma Wiki

90

Sukuma Wiki is one of my favourites,

especially as it uses kale which is so

good for you and I always like finding

out new ways of cooking it. Again this

is traditionally eaten with Ugali and is

eaten daily.

Recipe

Serves 4

Ingredients

3 tablespoons of Oil

1 Onion

1KG of Kale (can be Spinach)

2 cups of chopped tomatoes

1 cup of veg stock

Salt and Pepper

Corn flour (if thickening is required)

Method

1. Heat the oil over medium-high flame

in a large, heavy-bottomed pot. Dice

up the onion; add to the pan and sauté

until translucent.

2. Next add the Kale (Spinach) in

batches, sautéing each addition until

wilted.

3. Then add the tomatoes, stock, salt

and pepper. Bring to a boil, and then

reduce heat to low and simmer gently

until tender, from 20 to 30 minutes.

4. Adjust seasoning, add the corn flour

mixed with a little water if it needs to

be thickened, should only be a bit of

broth left with the dish, mainly served

dry.

Variation

Use coconut milk instead of stock


Kachumberi

This is a really simple and tasty salad that

incorporates some exciting ingredients

that I would not have thought of putting

together. What you are left with is a really

zingy salad that can be adapted for how

hot you like things.

Kachumberi

Recipe

Serves 4

Ingredients

5 tomatoes, thinly sliced

2 small onions, thinly sliced

1 red or green chilli, de-seeded (or not

depending on how hot you like it) and cut

lengthways into fine slivers

Large handful of coriander, finely

chopped

Juice of 1 lime

3 tbsp olive oil

Black pepper

Method

1. Place the tomatoes, sliced onions,

chilli and coriander into a large serving

bowl.

2. Mix together the limejuice and olive oil

and toss this mixture through the salad.

3. Season with salt and freshly ground

black pepper and serve immediately.

This is the traditional version, but

shredded cabbage or carrot can be

added.

91


Ndizi za Nazi (Bananas with Coconut)

This for me is the perfect dessert,

healthy, quick, tasty and incorporating

two of my favourite ingredients,

Bananas and Coconut. I had never

boiled bananas before making this

dish and now it is all I can think

about; great instead of instead of

sugary, processed rubbish

Recipe

Serves 4

Ingredients

4 very ripe bananas (showing a lot of

black/brown colour

1 cup of coconut milk

1 Teaspoon of freshly ground

Cardoman

Corn Flour

Method

1. Boil a pot of water.

2. Leaving the bananas in their skins

cut the top and bottom off and place

them in the water; remove when

colour is golden and have gone soft

(5-10 mins)

3. Meanwhile put the coconut milk on

to boil, add the Cardoman and then

the corn flour (first mixed with a little

water) to thicken up the consistency

to a thin cream.

4. When bananas are ready take

them out and slice them length ways

in half, then pour the coconut milk

over them.

5. You can serve the bananas in

the skin or out and in a big dish or

on individual plates; two halves per

person.

“There was so much more

I could have included like

their take on Chapati’s,

the lovely Mandazi (like an

unsweetened doughnut),

Green Grams, Coconut

potatoes and Coconut or

Pilau Rice”

Drinks

Black tea with Ginger or a Masala

spice mix (Nutmeg, Cinnamon,

Cloves).

Common Beers

Tusker and Whitecap both Vegan.

Cider

you have Savannah verified Vegan.

Soft drinks

Stoney (like Ginger Ale)

Crest (like lemonade).

Why not have a Kenyan food night

with friends and family and show

them how tasty simple vegan food

can be.

Please do let me know about

how your evening went, what

you like, what you didn’t and any

improvements.

lberman101@gmail.com

www.lukemberman.blogspot.com

93


The Natural Woman

by Marlene Watson-Tara

Nothing is as important as a sense of humour

when it comes to aging ‘naturally’.

I personally prefer to look at the process of

aging as a journey towards wholeness where

all aspects of our being are cultivated and

balanced.

Make no mistake women like to feel beautiful.

The women’s beauty industry is a mega billion

dollar empire. Still, there is more to beauty than

cosmetics, clothes, perfumes and accessories.

Natural women hold the key to real womanly

beauty.

What is a natural woman?

The definition is as wide and deep as the person

themselves. Being comfortable in your own skin

so to speak, and feeling a deep connection

with something bigger than yourself, is how I

define a natural woman.

94

For me, that has always been the deep

connection I have felt with nature since I was

a child. You may have heard the expression

or even categorized someone as, ‘she is so

natural’. That describes women who are

comfortable in who and what they are.

They can be versatile. They can be driven. They

come from all walks of life but they know deep

within who they are. No matter what they are

and do, natural women are always themselves.

The most beautiful women always are. It’s also

a woman who lives her life in a way that sees

her take responsibility for her own health by

adopting a lifestyle that creates good health

and equilibrium in a natural way.

Natural women have an aura about

them. It flows effortlessly from them.

They are not afraid of their emotions.

They prefer to be guided by Mother

Nature’s remedies than succumb to various

types of medication or hormonal treatments.

Without a doubt, women have unique health

issues to manage. Hormonal imbalance can

contribute to a host of problems including

weight gain, unstable mood or a stressful

temperament.

Hormones are a powerful force in both our

physical and emotional life but they can be

influenced by diet, exercise and state of mind.

Now you can learn the secrets of “Happy

Hormones” and how they affect our day to day

life

What are hormones?

A hormone is a chemical released by a cell or

a gland in one part of the body that sends out

messages that affect cells in other parts of the

organism.


Only a small amount of hormone is required

to alter cell metabolism. In essence, it is

a chemical messenger that transports a

signal from one cell to another.

All multicellular organisms produce

hormones;

plant hormones are also called

phytohormones

The reason why I love what I teach, is the

fact that Traditional Chinese Medicine and

Macrobiotics both recognise that good

health is the key to long life. Rather than

seeking an elusive ‘Fountain of Youth’,

it combined various health practices to

promote well-being, with both body and

mind, into old age in a natural way.

The Jing, our original essence, is a core

focus for health and longevity. I designed

my Natural Woman Programme to

explore ways to nourish and control ...the

Jing and create ‘happy hormones’.

Lifestyle habits and environmental

influences can weaken and deplete this

essence or vitality and create hormone

imbalance, something all the more

relevant in our modern times. There are

so many practical approaches to learn

for our personal wellness that can easily

be adapted into our everyday life.

Key lifestyle and dietary guidelines should

be our main focus. Learning simple but

special exercises and a powerful set of

home remedies as well as cooking specific

dishes to support adrenal exhaustion,

which will help to preserve our Jing are of

key importance. All of the fore-mentioned

definitely work and will enrich your life.

Making decisions about your health takes

on a whole new meaning when you know

what you want to do with your life and

who you want to be, doesn’t it? Let’s talk

about diet a little bit. I’ve studied eastern

nutrition, different diets from other cultures,

and various other studies for 35 years.

You will probably know that eating a

wholefoods plant based diet keeps your

blood sugar from spiking. Rapid changes in

blood sugar levels stimulate cravings, which

lead to weight gain, and increase the

likelihood of systemic inflammation, which

leads to chronic degenerative diseases. .

You can also avoid the hormone disruptors

by eating a wholefoods plant based

diet and eating only foods that nature

intended.

I’m sure you also know it’s almost impossible

to stay fit, healthy and trim without exercise,

and that even a little exercise goes a long

way.

Those who know me will testify that I have

“Nothing is as

important as a

sense of humour

when it comes to

aging naturally”

always been in love with exercise and have

taught many different forms over the years.

From teaching aerobics and being the

‘Jane Fonda’ of the 70’s in Scotland with

matching head band and leg warmers

and a Farah Fawcett hairdo, lordy!

The things we do!

Ultimately, reaching and maintaining

healthy body composition and vibrant

health through the right food choices and

exercise happens in both your mind and

body.

What you eat—and when—affects your

emotions and spirit as well. Ignoring the

emotional component of weight gain (or

loss) can sabotage you when you’re in the

midst of the diet wars. Bingeing on ‘junk’

food feels good in the moment, but man

alive does it mess with your hormones!!!

And it really doesn’t support the person

you ultimately want to be , a happy, whole

individual with a satisfying life.

It is no secret that relationship crises are a

common side effect of hormonal problems.

Usually this is attributed to the crazy-making

effects of the hormonal shifts occurring in a

woman’s body at a time of menstruation

or transition to peri-menopause and

menopause.

I am sure many of you will have

experienced this familiar scenario at the

‘time’ of the month.

So how can we balance our hormones

through food?

Phytoestrogen (plant oestrogens) are a

class of compounds found in plants that, in

humans, have a similar effect to oestrogen.

Phytoestrogens include such compounds

as isoflavones. Phytoestrogen rich natural

foods include soybeans, flaxseed, linseed,

most wholegrains, mung beans, alfalfa

sprouts, cabbage, broccoli, berries and

seeds. Tofu, green leafy vegetables also

help towards keeping our hormones

balanced.

Miso and tempeh provide enzymes and

phytoestrogens. Sea vegetables build

bones and provide vitamins and minerals

in abundance. The list is extensive but most

of us never learn how to be in control of our

health destiny and live a long healthy life.

We live in a society that believes that we

protect our health with access to medical

care and drugs; it doesn’t work. It has been

made cheap and easy to eat poorly, and

the ‘myth’ abounds that it is more difficult

to eat healthfully but it’s not true. We can

only win with our health if we look to what

nature provides, not with more money put

into medical interventions and drugs, but

by unleashing the powerful tools found in

our kitchens.

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What makes us ‘tick’ in a simple and

practical way?

I love to laugh

and I hope you will see the humour

in many of my messages. As women,

it is not part of our biological makeup

to value a specific ideal body shape

or role as we age. These are definitely

culturally determined as you will see

in magazines.Everyone looks like a

supermodel.

As our perceptions shape our

emotions they affect our physiological,

psychological and spiritual well-being.

Since what we think and feel about

ourselves exert an energetic influence

on both our psyche and soma, try and

make these thoughts all wonderful.

It’s good to remind ourselves at this

point that the body is a community of

cells – these cells are connected by

body fluids and energy – the energy

of the body (the chi) nourishes and

connects all body functions. Please

make it a number one priority to love

yourself no matter what so you have

healthy chi flooding your body daily.

Are you a Plum or a Prune?

When you were a new born baby, you

were at the height of your health. Your

arteries were clear, your skin perfect and

everything in your body was operating at

peak efficiency. I like to use the analogy

of a plum and a prune because it fits so

perfectly and makes such sense to me.

We are luscious little plums when we

are born but dry out as we age which

is a natural process of aging (but much

earlier) that we should. This is due to

lack of hydration and eating a typical

western diet that is filled with processed

foods. Our cells become starved. But, it’s

not all bad news.

We can reduce and remove the dried

out condition and acid overload that we

suffer from which shows up as hormone

imbalance, fatigue, sluggish metabolism,

and an urge to eat all the time. Just

like the rust on a car, our bodies rust on

the inside too. Numerous studies have

shown that a wholefoods plant based

diet neutralizes acid overload bringing

your alkalinity into perfect balance and

paving the way for truly astonishing

health improvements in your life. This way

of eating also balances our hormones

which are key to health and happiness.

Natural healing starts in the kitchen

It’s never fun being told what to eat –

we all know that we should be eating

more fruits and vegetables and cutting

down on sweets and meats, reducing

our intake of salt, sugar and saturated fat

and boosting our consumption of fibre…..

When your body is well nourished your

appetite goes down, chronic hunger

is often a sign your body is starved of

nutrients!!!

There is lots of convincing scientific data

testifying to that, but it doesn’t work

unless the food is tasty and varied. That is

why a big part of being a natural woman

is focused on cooking. Preparing and

cooking delicious meals can be easy,

fun as well as rewarding.

For superior health, natural wholefoods

such as green vegetables, fresh fruits,

seeds and nuts, whole grains and beans

or legumes should all be consumed each

day.

To achieve adequate micronutrient

density both animal products and

processed foods if you use them must be

restricted to much lower levels than they

are now, and eventually eliminated.

Without a doubt both cause hormonal

imbalances.

The most amazing and satisfying aspect

of promoting a natural high micronutrient

diet style, and utilizing it as natural medical

therapy is watching hormonal imbalance

and many diseases melt away. People

faced with health challenges can often

improve and even obtain complete

recoveries from autoimmune diseases,

digestive disorders, type 2 diabetes,

headaches and heart disease to name

a few, via nutritional excellence. The

human body is a miraculous, self-healing

machine when the optimal nutritional

environment for healing is realized.

If we live and eat in perfect harmony

with Mother Nature we live in a more

enriched way of being. When we watch

nature’s energy rising and falling through

each season it should be a guideline to

all of us how we can best cope with the

food that becomes available, preferably

grown locally.

In my natural woman home remedies

menu in this article I have included

something to nourish you from the inside

and a delightful treat for the outside.

Enjoy both.

In my ‘Natural Woman’ residential

workshop you can experience a gentle

and relaxing get-away at the same time.

Aretha Franklin (you make me feel like) a

natural woman will be singing her heart

out at our welcome dinner! Not in person

however!

96


“Food is the most

intimate thing you can

buy...Unlike clothes and

shoes that dress the

outside, food goes into

your body and builds

who you become.” –

Ani Phyo

The Natural Woman Course is a great

way to have lots of fun, make new friends

and learn how your body loves all that

nature has to offer us. We will also cook

together delicious and nutrient dense

specific dishes and make some super

home remedies to keep our hormones

balanced.

Rejuvenate Your Skin with

a Simple Seaweed Mask

This simple facial mask will leave your

face feeling incredibly soft, smooth and

looking absolutely radiant. This mask

contains kelp, coconut oil, and aloe

vera.

Seaweeds have been traditionally used

to detoxify the body both internally

and externally. They are rich in nutrients

which help to both tone and nourish

the skin.

Seaweed contains mineral salts that can

help the skin to hold its moisture better,

which helps to smooth fine lines. Sea

vegetables deliver incredible minerals

and trace minerals; this creates an

alkaline environment in the body which

delivers good health.

You know there is collagen in the skin,

right! And everyone is looking for great

looking skin. It was recently reported

that wakame, which is what I use in my

daily diet and is one of the popular sea

vegetables used in making miso soup

has an inhibitor of the substance that

breaks down the collagen. So, this food

keeps the collagen strong, another of

nature’s treasures for us to incorporate

into our natural woman lifestyle.

Coconut Oil

an excellent moisturizer and skin

softener. Virgin coconut oil comes

straight from the source of fresh

coconuts.

It’s affordable and easy to use, rivaling

conventional moisturizers that contain

chemical additives and preservatives.

All-natural virgin coconut oil is loaded

with antioxidants that keep the skin

smooth and supple.

Aloe Vera

has been known for its amazing

healing properties for centuries.

It has been used to help heal burns,

eczema, sores, acne, insect bites, and

more.

It’s an antiseptic, highly lubricant, and

penetrates deep into the skin.

Benefit from these ingredients

by creating this simple mask:

1 tbsp. Kelp powder

½ tbsp. Coconut oil

½ tbsp. Aloe vera gel (99.9% pure)

Mix all ingredients in a bowl and apply

to a clean face. Leave the mask on

for 15 minutes and rinse with lukewarm

water.

To enjoy glowing, healthy looking skin,

use this mask twice a week. I promise

you will enjoy this mask and make it a

regular part of your beauty regime.

“Let Food Inspire a New You”

“A natural life, when all is said and done, really will achieve astonishing

results that medicine cannot rival. Clean air and water, nutritious food,

moderate activity, a little walk in the sunshine and a good night’s sleep

is all you need.

‘Magic is believing in yourself’ If you can do that you can make anything

happen... Enjoy being a Natural Woman”

www.marlenewatsontara.com/

97


The Hormone Balancing

Food Plan

• Eat at least 3 meals a day plus 2 snacks

• Focus on Portion size, not calories – chew well

• Maintain a constant blood sugar level

• Eat natural foods rich in Phytoestrogens

• Include good sources of vegetable protein: Beans,

Tofu, Tempeh, Seitan

• Drink Filtered Water, Kukicha, Sencha Green Tea

or Herbal Teas,

• Eat a wide selection of Cooked and Raw Foods

• Lightly cooked fresh vegetables and Vegetable Juices

• Dark Green Leafy vegetables

• Sprouted Seeds such as Alfalfa and Mung Beans

• Pressed Salads and Pickles

• Colourful fruits in season

• Almonds, walnuts, sunflower and pumpkin and

sesame seeds

• Kidney and other types of beans

• Seaweeds

• Shitake and Maitake Mushrooms

• Miso/Shoyu/Tamari

• White meat fish (unless vegan/vegetarian, like me)

• Wholegrains, Short Grain Brown Rice, Millet, Quinoa

,etc.,

• Soba & Udon Noodles

• Naturally sweetened desserts (occasionally)

using barley malt or rice syrup

• Go Organic

• Have Good Fats and Oils

Eat Hormone Friendly by

eliminating the following

foods from your diet.

• Refined Carbohydrates

• Processed Foods

• Alcohol and Caffeine

• Non-organic fruits and vegetables

• MSG Soy Sauces

• All commercial seasonings

• Coffee (try grain based)

• Sugar laden drinks and juices

• Meat

• Dairy

• Sugar


My suggestion to you all regarding soya would be to use it as a fermented product as in miso,

tempeh, shoyu (natural soya sauce) and avoid soya milk, soya yoghurt, soya cheese and

many of the other processed soya products that we have now in supermarkets and natural

food stores.

Soya beans are hard to digest hence the reason why it is best to use them when fermented.

The only way I use processed soya beans are in tofu. I occasionally use soya milk in puddings

as it has a thicker consistency than rice milk. In cereals however I use rice or almond milk.

You will find more information on the subject of soya on Fresh Vegan Blog post


98


Millet & Tofu Bake with Pressed Chicory,

Radish & Cucumber Salad

½ cup millet (already cooked)

½ pack of tofu marinated overnight in a little

fresh ginger juice/shoyu/garlic

1 onion finely sliced

2 medium carrots finely sliced half-moons

1 tbsp. sunflower seeds

2 tbsp. shoyu

1 tablespoon brown rice vinegar

1 tsp sesame Oil

Sauté the onions and carrots in sesame oil for about 5 minutes or until soft.

Remove the tofu from the marinade and crumble with your hands into

a bowl. Add the onions, carrots, and millet and sunflower seeds. Add

the shoyu and brown rice vinegar. Mix together and transfer to an oven

proof dish. Bake for 20 minutes on a medium heat.

Pressed Salad

Cucumber finely diced

Chicory finely sliced

Radishes sliced half-moon

½ tsp sea salt

1 tsp. umeboshi Vinegar

Combine the ingredients together in a salad press and close and

press the salad for one hour. If you don’t have a salad press simply

place ingredients in a bowl, cover and place a heavy weight on top.

Serve the tofu bake in a small bowl garnished with the pressed salad

and sprinkle with black toasted sesame seeds. (The bake is supposed

to be crumbly)

Marlene is a regular contributor to the fresh vegan blog:

www.freshvegan.eu/blog/

Or go to her website For details of her “Natural Woman” Workshops:

www.marlenewatsontara.com/

99


Soba Salad with Asian-Style Dressing by Marlene

1 pack soba noodles

1 pack tempeh, cut into one inch cubes

1 tbsp. finely diced fresh ginger

1 tsp shoyu

1 tsp mirin

¼ cup spring water

½ cup carrot cut into matchsticks

1 cup bean sprouts

½ yellow bell pepper, cut into thin strips

2 spears asparagus, cut into 3 inch strips

¾ cup shredded purple cabbage

Toasted white sesame seeds, for garnish

Asian-Style Dressing

3 tbsp shoyu

3 tbsp mirin

2 tbsp brown-rice vinegar

1 cup spring water or vegetable stock

1 tsp sesame oil

Make dressing by warming the shoyu,

mirin, brown rice vinegar and water or

stock in a pot for a few minutes over medium

heat, do not boil the mixture. Set

aside to cool, then add the sesame oil

and whisk thoroughly to blend.

Boil the soba according to the packet

instructions, drain and rinse under cold

water. Fry the tempeh in an oiled pan

along with the ginger over medium heat

for 2 to 3 minutes on each side.

Remove from the heat, allow to cool for a

minute or so, then add the shoyu, mirin,

and water and cook on a low heat for 3 to

5 minutes, or until all the liquid has been

absorbed.

Bring a small pot of water to a boil and

pop a steamer basket on top. Steam the

carrots, bean sprouts, bell peppers, asparagus

and cabbage for 3 or 4 minutes.

You want them still to have a ‘bite’

Transfer the soba to serving dishes or

bowls. Arrange the ingredients on top of

the noodles and pour the dressing over.

Top with sesame seeds.

100


Sarmado Sibley is unique

Interview by Day Radley

many ways. He is one of the few raw

In food chefs I have met who is classically

trained and worked in traditional (i.e. non raw

food) kitchens. He is also one of the calmest,

kindest chefs and with a great passion for his

craft. My years of working in kitchens made

me form an idea of what an A-typical chef is

- angry, stressful, negative and ego-led.

Sarmado is entirely the opposite. He speaks

about raw food with the greatest conviction

and passion for his cuisine that is not only

delectable but also entirely nutritious.

started his career

Sarmado at the young age of

15, working as an apprentice in a Michelin

Starred restaurant in West Sussex in the UK.

His dedication to the culinary arts enabled

him to rise quickly to Head Chef in just five

years.

He went on to have a prestigious career

in traditional kitchens, managing catering

operations for large corporations and as head

chef for A-lister events. In 2005 Sarmado

visited India. This visit changed the course

of Sarmado’s life.

He found meditation and spirituality. This

had a profound effect on his own inner

personal development and it fed into how he

approached his craft.

The vegetarian food and Ayurvedic

nutrition of India excited him, sowing the

seeds of a mindset change of what food

could be; healing, nutritious, flavourful and

compassionate. The next year Sarmado

experienced raw food in Thailand.

With this he found more inspiration and a

love for creating food that he had not felt for

many years. He transitioned to vegan and

raw, experimenting at home and teaching his

friends. Sarmado said goodbye to traditional

kitchens to set up Rawlovelife, offering 1-2-1

coaching, workshops, personal chef services

and product development.

101


How long have you been a chef/ vegan chef?

I began training as a professional chef when i was fifteen as

an apprentice in a Michelin starred hotel & restaurant here in

the UK. It wasn’t until I was living in India nine years ago that I

started getting excited about vegetarian food. It took a couple of

years from that time until I fully embraced veganism. That was

seven years ago.

How did you become a vegan

chef?

I signed up for a raw food workshop

which totally transformed my outlook. It

was like a light bulb moment, I hadn’t felt

that inspired about food for a long time.

I started experimenting at home and

sharing with friends who then asked me

to start teaching them.

What training did you have?

My training was in Michelin starred

restaurants where the thought of a

vegetarian being in the restaurant was a

horror to the chefs. All of the food there

was centred on meat, dairy, sugar and wheat so I had to start

again and learn; educating myself in all things vegan. It’s the

best thing I ever did. I attended as many workshops, talks and

retreats as I possibly could.

What difficulties did you experience?

Veganism or working with plant based nutrition is a radically

different approach to the conventional or classical chef training.

It’s relatively new to most chefs and requires a shift of mindset.

You have to research chefs and restaurants, use guides and

the internet and also network in raw / vegan circles. The

opportunities are out there if you connect with those that are

living & working this lifestyle.

Sarmado Sibley

Q&A

How did you overcome them?

I started writing to vegan chefs and going to workshops and

events like Vegfest here in the UK.There’s also lots of great

restaurants opening here now & magazines where you can

contact the owners of businesses promoting veganism.

Do you see the industry changing, regarding

veganism?

Absolutely There is so much information now

appearing in the mainstream media on the

benefits of a plant based diet. Scientifically it’s

proven how adopting this way of eating affects

every aspect of our lives. New products

are appearing on the shelves and people’s

consciousness is shifting. Consumers are

becoming so aware of what we’re doing to

ourselves and the planet. They’re demanding

a change and it’s exciting.

How do you think the industry should

change?

There have been times when I thought that

began vegan was something separate and

it’s really not. We have the potential to make it something that’s

healthy, sexy and cool. Making in-roads to conventional food

businesses & restaurants with fashionable alternatives to what’s

currently being served is the way forward. Again it’s back to

networking..

What advice would you give an aspiring vegan chef?

Read up on as many websites, books and materials you can

get your hands on. The internet is great for this and then start

actively contacting those you’d like to work or train with.

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Maple Goji Living Granola

Makes 10 cups of granola

Ingredients

1 apple

1 & 1/2 cups date paste

1/2 cup maple syrup

2 tablespoons lemon juice

2 tablespoons orange zest

1 tablespoon vanilla extract

1 teaspoon ground cinnamon

2 teaspoons Himalayan salt

1/2 cup sunflower seeds (soaked for 2 hours)

2 cups almonds (soaked for 4 hours)

3 cups pecans (soaked for 2 hours)

1 cup pumpkin seeds (soaked for 2 hours)

1 cup goji berries

Method

In a food processor place the apple, date

paste, maple syrup, lemon juice, orange zest,

vanilla, cinnamon, salt and a quarter of the

sunflower seeds and grind until completely

smooth.

Transfer the mixture into a large bowl.

Add the remaining sunflower seeds, almonds,

pecans and pumpkin seeds to the food

processor. Coarsely chop the nuts and seeds

in a few pulses. Add them to the bowl with the

apple mixture, add the goji berries and mix

well.

If using an oven spread the granola on baking

parchment and bake on the lowest setting

for 10 hours or until completely dry. If using a

dehydrator spread the granola on teflex lined

dehydrator trays and dehydrate at 115 degrees

for 6-8 hours.

Break the granola into pieces and, once

completely cooled, store in an airtight

container. To maintain freshness store the

granola in the refrigerator for up to 2 weeks

Lemon hemp seed milk

Ingredients

6 cups whole hemp seeds

6 cups filtered / mineral / spring water

One lemon

Sweetener of choice ( dates or maple syrup)

Method

Soak the whole hemp seed overnight with

the peeled zest of lemon

In the morning rinse off. Place in the blender

with the water and and process until the

seeds are well broken down.

Pour the contents through a nut milk bag

and then it’s ready to serve.

Use for mylk shakes, smoothies or over the

granola.

Find Sarmado Sibley at:

www.rawlovelife.com/

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Sunday Brunch

Organic Corn cakes

aubergine bacon

chilli tomatoes

& marinated

mushroom

Equipment required:

Dehydrator, Food processor

Ingredients

2 cups organic corn

(ideally fresh from the cobs)

1/4 tsp Himalayan pink salt

One medium sized peeled aubergine

1/4 tsp cumin powder

1/8 tsp smoked paprika

2 dsp olive oil

2 dsp Himalayan pink salt

4 Organic roma tomatoes

1 small chopped red thai chilli

1/2 tsp Himalayan pink salt

1/2 desertspoon olive oil

2 portabello mushrooms

2 desertspoons braggs liquid aminos

Corn cakes

Process the corn and salt together

until smooth. Spoon onto dehydrator

sheets and make 2” rounds.

Dry for 4 hours on one side and then

turn over and dry for another 2 hours

until chewy

Aubergine bacon

After peeling the auberine cut into

thin strips lengthwise and sprinkle

with salt in a shallow dish.

This will allow the bitter juices to be

removed. Wash in filtered water and

dry off.

Mix the rest of the ingredients

together and cover aubergine. Leave

to marinade for 4 hours. Place the

aubergine onto dehydrator sheets

and dehydrate for 6 to 8 hours or

until chewy.

Chilli Tomatoes

Slice the tomatoes and sprinkle with

Himalayan pink salt & chilli.

Place onto dehydrator sheets and

dry for four hours. Drizzle with olive

oil.

Marinated Mushrooms;

Peel and score the mushrooms with

crosses on the flat side. Marinade in

braggs liquid aminos for two hours.

Place in the dehydrator for two to

three hours or until soft.

Additional notes & tips

All of the vegetables can be

dehydrated and stored for three

days in the refrigerator and warmed

n the mornings for two hours before

serving.

104


Jacqui reviews

the book, talks

to the authors,

and shares some of

the recipes with you

I was excited and pleasantly

surprised when this book

arrived at Fresh Vegan HQ.

After opening the package

the first thing that struck me

was the size and the bright

vibrant matt cover which

feels organic and pleasant to

touch.

At first I thought this would

be great for the festive

season and I’d put it in the

last issue of 2014, but then I

decided it’s great for anytime,

given we all have parties,

birthdays, celebrations and

some of these dishes with a

salad or some grains would

be a meal in itself, and very

easily adapted for your eating

preferences.

There is a comprehensive and

full list of all the ingredients

you will need, as well as

full descriptions which is

particularly great for new and

transitioning vegans, as not

everyone is familiar with the

foods we so often take for

granted, a that nice touch that

I really liked. !

Recipes are clearly laid out

and most of them have both

the list of ingredients, and the

“how to” on the same page,

which makes for easy reading.

There are also symbols on

the pages for making ahead,

quick and easy, gluten free,

again really handy.

I thoroughly recommend this

book as a simple, quick and

easy to prepare finger foods

treasure trove, with fantastic

ideas.

105


Jacqui speaks to the Authors

TAMASIN NOYES

is the author of American

Vegan Kitchen, Grills Gone

Vegan, Vegan Sandwiches

Save the Day!, and Whole

Grain Vegan Baking.

She has worked as a

committed cookbook tester

for many wellknown vegan

cookbook authors (such as

Isa Chandra Moskowitz, Terry Hope Romero,

Robin Robertson, Dynise Balcavage, and

Kelly Peloza).

She has also cooked in several restaurants

CELINE STEEN

is the co-author of 500

Vegan Recipes, The

Complete Guide to Vegan

Food Substitutions, Hearty

Vegan Meals, Vegan

Sandwiches Save the Day!,

and Whole Grain Vegan

Baking. She is the founder

of the award-winning blog “Have Cake, Will

Travel”,www.havecakewilltravel.com which

brings in an average of 15,000 hits a week.

Can you tell our readers

about yourselves and why you

came together to write this

book?

Tami: As an author, I’d been an admirer of

Celine’s books and blog for quite a while, and

we struck up a friendship online.

Before long, we were bouncing around book

ideas, which lead to Vegan Sandwiches Save

the Day, our first book.

It was a lot of fun having a co-author to bounce

ideas off, and I think it makes for a complete

book.

So we wrote a couple more books together,

and then happened upon the finger foods

idea.

We’re all really kids at heart, and it’s fun to

play with your food and eat with your hands.

When it’s fantastic vegan food, all the better!

Tell us about your

backgrounds in food and

catering?

Tami: Way back, I worked in a chain restaurant,

and also an independent one.

But the best food experience I had was at a

tempeh restaurant back in the mid 1980s. It

was actually a tempeh company that also had

a café.

I started making breads for them, and

eventually worked in the kitchen.

Celine: I have no background in the food

industry; all I know about food and cooking,

I learned from my mom, from personal

experience, and from the many cookbooks or

books related to the science of cooking and

baking that I read along the way.

Are you both Vegan? And

when did you become Vegan?

Tami: I went vegetarian back in 1980. I became

what I call a committed vegan in 2004.

Between 1980 and 2004, we had periods of

being vegan, but also sometimes ate dairy.

It took me that long to make the connection

about the horrors of the dairy industry, which

is a little embarrassing, but also shows that it’s

never too late.

Celine: I was an on and off vegetarian in the

90s.

I’ve always felt a strong kinship with animals,

but it still took until 2005 for everything to

finally click: The food I was eating was hurting

the animals I felt so strongly about.

After meeting a vegan couple and doing some

research of my own, I realized that going

vegan wasn’t as impossibly hard as I feared,

far from it.

I haven’t looked back since, and wouldn’t have

it any other way.

Where currently are your

homes?

Tami: I live in Ashtabula, Ohio, which is a

small town in a big state. It’s mostly rural which

makes for some great farmers markets.

We’re about an hour away from Cleveland,

which is becoming more vegan-aware all the

time.

Celine: I live in Southern California, in a

smallish city not especially known for its

vegan-friendliness.

Thankfully, Los Angeles isn’t too, too far, with

its many vegan food establishments.

Vegan Finger Foods is available in all good

Booksellers - Support your local book shops

106


Recipes from the book

Baked Jalapeños

Creamy filling is hidden by a crunchy coating, all

inside a spicy jalapeño, making an easy snack with

layers of flavor and texture. If desired, serve these

with the Rasta Salsa (page 16 of the book). Safety

first: Wear plastic gloves when handling the peppers!

Yield: 16 to 24 pepper halves, 2⁄3 cup (200 g) filling

For the filling

1⁄2 cup (70 g) raw cashews, soaked in 1⁄2 cup (120

ml) water for 3 hours, drained

1⁄2 cup (131 g) cooked navy beans

2 tablespoons (30 ml) vegan dry white wine

2 tablespoons (30 ml) fresh lemon juice

1 tablespoon (8 g) nutritional yeast flakes

2 teaspoons ume plum vinegar

1 teaspoon light miso

1⁄2 teaspoon onion powder

Salt and pepper, to taste

For the peppers

Nonstick cooking spray

8 to 12 medium-size whole jalapeño peppers

2 cups (56 g) organic cornflakes, crushed

1⁄2 cup (40 g) whole wheat panko crumbs

Rasta Salsa, for serving

To make the filling:

Combine all the ingredients in a blender or food

processor, and process until completely smooth.

Cover and refrigerate for at least 1 hour for the

flavors to meld. Taste and adjust the seasonings.

This can be made up to 4 days in advance. Store

covered in the refrigerator. If baking right away,

preheat the oven to 400°F (200°C, or gas mark 6).

If preparing in advance, the peppers may be stuffed

and coated, then refrigerated for 24 hours before

baking.

To make the peppers:

Lightly coat a baking sheet with cooking spray. Cut

the peppers in half and remove the seeds. Fill each

half with up to 1 tablespoon (17 g) filling, depending

on the size of the halves. Stir together the cornflakes

and the panko on a plate.

Dip the filling-stuffed side of each pepper into the

cornflake mixture, patting the crumbs to adhere to

the filling. Bake the peppers for 20 minutes, until

the crumbs are golden brown and the peppers are

slightly deflated. Serve with the salsa.

107


108

Corn fritters with

tomato-thyme gravy

We like to serve these with

Tomato Thyme Gravy, but if

you’re short on time, just spike

some vegan mayonnaise with

hot sauce, and dip away! If you

happen to have extra gravy,

save it to pour over a tofu

scramble, or use it as a dip with

the Baked Frittata Minis (page

72 in the book).

Yield: 16 to 18 fritters, 2 cups

(470 ml) gravy

For the fritters

1⁄2 cup (60 g) garbanzo flour

1⁄4 cup (31 g) all-purpose flour

2 tablespoons (15 g) fine

cornmeal (not corn flour)

1⁄2 teaspoon baking powder

1⁄2 teaspoon ground cumin

1⁄4 teaspoon dried thyme

1⁄4 teaspoon paprika

1⁄4 teaspoon fine sea salt

Generous pinch ground black

pepper

1 cup (135 g) frozen corn

kernels, thawed

2 tablespoons (14 g) finely

grated carrot

1 tablespoon plus 1 teaspoon (4

g) minced chives, plus more for

garnish, if desired

1⁄4 cup (60 ml) unsweetened

plain vegan milk, more if needed

High-heat neutral-flavored oil,

for cooking

To make the fritters

Combine the flours, cornmeal,

baking powder, spices, salt,

and pepper in medium-size

bowl. Whisk to combine. Stir

in the corn, carrot, and chives,

followed by the milk. The

mixture will be sticky, but it

should be shapeable. If not, add

an extra 1 tablespoon (15 ml)

milk.

Pour a thin layer of oil into a

large skillet. Heat over mediumhigh

heat. Using a heaping

tablespoon (20 g) of the mixture,

shape into a small patty about

11⁄2 inches (4 cm) across and

1⁄2- to 3⁄4-inch (1.3 to 2 cm)

thick. Put the fritters into the oil

and cook until golden, 4 to 6

minutes. Turn the fritters over

to cook the second side, 4 to 6

minutes.

Drain on a paper towel and

serve with the gravy

For the tomato-thyme

gravy

1⁄2 cup (80 g) finely minced

onion

2 tablespoons (16 g) all-purpose

flour

2 tablespoons (30 ml) olive oil

1 teaspoon dried thyme or 1

tablespoon (2 g) minced fresh

thyme

1⁄2 teaspoon fine sea salt

1⁄4 teaspoon ground black

pepper

1 can (15 ounces, or 425 g)

diced tomatoes with juice,

preferably no salt added

3⁄4 cup (180 ml) tomato juice

1 tablespoon (15 ml) Frank’s Hot

Sauce, or more, to taste

2 teaspoons liquid smoke

To make the tomatothyme

gravy

Heat the onion, flour, oil, thyme,

salt, and pepper in a mediumsize

saucepan over medium

heat. Cook, stirring, for 3 to

4 minutes, until the flour is

cooked.

Add the remaining ingredients,

and simmer over low heat for 15

to 20 minutes. The gravy may

be made ahead, covered, and

refrigerated for up to 48 hours.

Heat over low heat to serve.


Tiny Tomato Pies

A crisp whole-grain crust, packed with a spinach,

basil, and tofu filling, all topped with a cherry …

cherry tomato, that is. These little pies fly off the

table at any gathering.

Yield: 24 mini pies

For the crusts

Nonstick cooking spray

2 cups (240 g) whole wheat pastry flour

1⁄2 teaspoon fine sea salt

1⁄4 cup plus 2 tablespoons (90 ml) olive oil

1⁄4 cup plus 2 tablespoons (90 ml) cold water

For the filling

1⁄2 cup (20 g) packed spinach leaves

1⁄4 cup (10 g) packed basil leaves

2 tablespoons (18 g) raw cashews

2 tablespoons (20 g) chopped onion

1 tablespoon plus 1 teaspoon (11 g) nutritional

yeast

Juice from 1 fresh lemon

8 ounces (227 g) extra-firm tofu, drained, pressed,

and crumbled

1⁄2 cup (120 ml) unsweetened plain vegan milk

1⁄2 teaspoon fine sea salt

Pinch ground black pepper

12 cherry tomatoes, halved

Preheat the oven to 400°F (200°C, or gas mark 6).

Lightly coat a 24-cup mini muffin pan with cooking

spray.

To make the crusts:

Stir the flour and salt together in a medium-size

bowl. Drizzle in the oil, and stir with a fork to create

crumbs. Add the water 1 tablespoon (15 ml) at a

time, stirring with the fork, until it forms a dough.

Scoop a generous 2 teaspoons of dough and form

into a ball. Put in one of the muffin cups, and press

to line the whole cup. Repeat until all the dough

has been used.

To make the filling:

Put the spinach, basil, and cashews in a small food

processor. Process until finely chopped. Add the

onion, nutritional yeast, and lemon juice, and pulse

again. Add the tofu, milk, salt, and pepper. Process

until smooth. Fill each cup with about 2 teaspoons

filling, using all the filling. Top each with a cherry

tomato half cut-side down, and bake for 25 to

30 minutes. The tops will be golden brown, and

the crusts should be done. Serve hot or at room

temperature.

109


Vanilla Cream Tartlets

It’s been proven many times

before: No one can say no to an

individually sized, portable tartlet!

Especially not when the tartlets in

question are turned into the life of

the party dessert tray when decorated

with beautiful fresh berries

and dusted with extra vanilla-flavored

sugar.

Yield: 12 tartlets

For the filling

1⁄2 cup (60 g) vanilla-flavored powdered

sugar (see Recipe Note),

plus extra for garnishing

11⁄3 cups (192 g) Whipped Coconut

Cream (page 163)

1⁄2 cup plus 2 tablespoons (163 g)

Cashew

Almond Spread (page 121)

Zest from 1⁄2 organic lemon

For the crusts and

garnish

Nonstick cooking spray

13⁄4 cups (210 g) whole wheat

pastry flour

1⁄4 teaspoon fine sea salt

1⁄4 cup (60 ml) neutral-flavored oil

1⁄4 cup (60 ml) pure maple syrup

2 tablespoons (30 ml) cold water,

as needed

1 package (6 ounces, or 170 g)

fresh raspberries, rinsed and patted

dry

1 package (4.4 ounces, or 125 g)

fresh blueberries, rinsed, patted

dry

To make the filling

Remove the vanilla bean from the

sugar. Place the cream, spread,

sugar, and zest in a large bowl.

Scrape the seeds from the vanilla

bean on top. Gently fold to combine

so as not to remove the fluff

from the whipped cream. Cover

with plastic wrap, and store in the

refrigerator for 2 hours or overnight

to firm up.

To make the crusts

Preheat the oven to 350°F (180°C,

or gas mark 4). Lightly coat twelve

3-inch (7.5 cm) tart pans with

cooking spray.

Stir the flour and salt together in a

medium-size bowl. Drizzle in the

oil and syrup, stirring with a fork

to create crumbs. Add the water

1 tablespoon (15 ml) at a time

if needed, stirring until a dough

forms. Gather the dough on a

piece of parchment paper or silicone

baking mat. Divide the dough

into twelve equal portions, each

about 1 ounce (30 g). Pat each

portion down into a 21⁄2-inch (6

cm) circle. Place the circle into the

prepared tart pan, and press down

on the bottom and just halfway up

the edges, about 1⁄2 inch (1.3 cm).

Repeat with the remaining dough.

Prick the crust bottoms with a fork.

Bake for 13 minutes, or until the

crusts are light golden brown. Let

cool completely in the pans, then

remove from the pans before assembling.

Add 2 tablespoons (35 g) of filling

per cooled crust. Place back into

the refrigerator for 2 hours to set.

Decorate with berries before serving.

Sift powdered sugar on top,

if desired. These are best served

freshly made.

Recipe Note:

To make vanilla-flavored powdered

sugar, combine 1 cup (120 g)

powdered sugar with a split vanilla

bean in an airtight container for 2

days. there will be 1⁄3 cup (40 g)

left over after use in this recipe,

and it can be used anywhere powdered

sugar is called for.

110


We’ve taken a look at the best thing ever (also known as

peanut butter cups) and gone one step further, replacing the

chocolate candy bottom with a mini brownie. You’ll realize

what a brilliant idea it was when you get your fingers on (and

sink your teeth into) the resulting chewy, super rich goodness!

Brownie Nut Butter Cups

Yield: 34 mini brownie cups

For the brownies

Nonstick cooking spray

4 ounces (113 g) vegan chocolate, chopped

3 tablespoons (42 g) solid coconut oil

1⁄2 cup (120 g) blended soft silken tofu or plain vegan yogurt

1 cup (200 g) coconut sugar

1⁄2 teaspoon fine sea salt

2 teaspoons pure vanilla extract

11⁄4 cups (150 g) whole wheat pastry flour

For the filling

3⁄4 cup (192 g) creamy natural almond or peanut butter, at

room temperature

Pinch fine sea salt

2 ounces (57 g) vegan chocolate, chopped

To make the brownies

Preheat the oven to 350°F (180°C, or gas mark 4). Lightly coat

thirty-four cups of two mini muffin pans with cooking spray.

Place the chocolate and oil in a microwave-safe bowl, and

heat in 1-minute increments, until the chocolate is melted and

can be easily stirred. (Alternatively, place the chocolate and

oil in a small saucepan and slowly warm over low heat until

melted.)

In a medium-size bowl, combine the melted chocolate with the

tofu, brown sugar, salt, and vanilla. Sift the flour on top, and

stir until well combined. Place about 21⁄2 teaspoons brownie

batter per cup, filling each cup two-thirds full.

Bake for 12 minutes. The brownies will look a little wet, and

will slightly collapse while cooling; this will create the indentation

for the filling. If your brownies don’t collapse within a few

minutes, use the curved back of a 1⁄2 a teaspoon to indent.

Let cool in the pans on a wire rack, then refrigerate for 45

minutes, to easily remove from the pans. In the meantime,

prepare the filling.

To make the filling: Combine the nut butter with the

powdered sugar and salt in a small bowl. If your nut butter is

on the thin side, add a little extra powdered sugar to thicken.

Set aside.

Remove the chilled cups from the pans, and place 1 teaspoon

filling per indentation. Sprinkle a tiny handful of chocolate on

top, pressing down slightly.

Serve chilled. Leftovers may be stored in an airtight container

in the refrigerator for up to 1 week.

111


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VEGAN TRAVEL IN SPAIN AND

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112


113


Patxi tells me proudly ...

“This variety of lettuce is thirty five years old,

it was originally planted by my grandfather

and has been left untouched ever since, no

pesticides, chemicals or genetic modifications

and it is one of our most sold products”

I am on a beautiful organic farm called Finca Bala Gopal which is

nested just beyond a small village in the Guadalhorce valley, an area

recognized for its organic produce.

I often take my guests to stroll around the wonderful organic market in

Malaga which is held on the third Saturday of every month and it was

here during my weekly shop that I met Patxi and Marcela, Managers of

this beautiful organic finca.

Patxi has over twenty crops and medicinal herbs growing on the

finca, some that are familiar such as, radish, beetroot, watermelon

and strawberries and other leser known somewhat exotic crops like

amaranth, and moroccan lettuce .

As we sit down under a blackberry tree sipping on cool homeade

lemonade, I chat to Patxi and Marcela about their lifestyle and the

economy of organic farming in Spain

114


115


116


Marcela who previously worked in the city is the first to

say that farming is an incredibly rewarding profession

but certainly not for those looking for the stability of a

9 to 5 job, as we talk she is carefully placing cuttings

in small biodegrade pots they make themselves on the

farm ready to be planted later that afternoon.

Patxi runs me through their daily routine; watering,

planting, weeding and soil maintenance, this is already

a full days work and we must not forget that the crops

actually need cropping every Friday ready to be packed

up and taken to one of the local organic markets that

they attend each Saturday and Sunday.

machine; hand held and driven by a wheel, a V shaped

device simply digs into the ground, which propelled

by movement, takes with it any unwanted weeds or

plants, brilliant!

A similar hand held machine is also used to sow the

seeds for some crops, others are hand sown.

One of my projects, Looking Behind The Label is

a concept I created designed to promote conscious

consumerism by connecting producers to consumers,

“To become certified as organic in Spain

is a three year process, during which time

the land must be free of any chemicals or

pesticides”.

integrated into some of my trips in Spain and

Guatemala

To become certified as organic in Spain is a three year

process, during which time the land must be free of

any chemicals or pesticides.

Due to the abstinence of any pesticides used on the

Finca Bala Gopal’s land, weeds are manually removed

using a simple but incredibly effective non mechanized

I introduce the concept to Patxi and Marcela and make

a few surprising discoveries! Marcela explains how

olive oil from Morocco is being sold as Spanish and

oranges from Argentina are being labelled as organic

but have dubious origins,

‘if you really look behind the labels, there is more

117


118


than meets the eye’ she says which for me just

confirms the need to establish, or in some cases,

re establish the connections between producers

and consumers.

As my lemonade comes to an end I look over at

the enormous box of organic goodies Patxi and

Marcela have kindly given me, I think to myself that

I must get back to Malaga as its warm and lettuce

Most of us go on holiday go on holiday, myself

included for the same reasons; to relax and wind

down, for a break in routine, to explore, to learn

about different cultures, have new experiences

and to return home with the feeling that the travel

experience has added some kind of value to our

lives.

I believe that everyone should have far more than

a suntan as a reminder of their holidays and after

“Most of us go on holiday go on holiday, myself included for the

same reasons; to relax and wind down, for a break in routine, to

explore, to learn about different cultures, have new experiences

and to return home with the feeling that the travel experience

has added some kind of value to our lives”.

prefers to be cold but ask one last question;

‘what is the difference between Organic and

Ecological as I often see products in the

supermarket marked as ecological and others

as organic?’ ‘Only buy organic produce

Emma,’ ‘Any particular reason patxi? ‘Because

we only sell organic produce’

many years working in the tourism industry,

I am dedicated to adding value to travel and on a

larger, more worldly scale, would like to create an

environment where we understand not only the

price of things, but the value.

well, that answered my question didn’t it!

Veganbnb Travel offer small group trips from four to ten days in Spain and Guatemala

For more information visit their website www.veganbnbtravel.com

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120


An Interview with Shushana Castle on RETHINK FOOD: 100+ Doctors Can’t Be Wrong

“Where do you get your protein?”,

“What about iron?”, “How do you

get calcium?”: we all know those

questions.

I, like many vegans, can’t count the

number of times I’ve been quizzed

about the nutritional value of my

diet. I am also, like many vegans,

acutely aware that the root of these

questions lies not in nutritional

science or medicine, but mostly in

the combined efforts of the meat,

dairy, and egg industries who, over

the last 50 years or so, have spent

millions of pounds convincing

generations of people that meat is

nourishing’, that cows’ milk is ‘the

perfect food’, and that we should

all ‘go to work on an egg’. !

Fortunately, there now exists a

movement seeking to reclaim

nutritional truth. In recent years

particularly, hundreds of doctors,

scientists, and authors have

highlighted how unnecessary

animal products are for human

health and, more importantly, how

they are in fact directly connected

to numerous serious chronic

diseases and conditions, from

obesity and heart disease, to

diabetes and cancer. Shushana

Castle continues this legacy with

her new book, RETHINK FOOD:

100+ Doctors Can’t Be Wrong.

Along with her co-author, Amy-

Lee Goodman, and over 100

contributing doctors, scientists,

and nutritionists, Castle reveals the

truth about both plant- and animalbased

diets, describing firstly how

animal products are the primary

cause of almost every chronic

disease, and secondly how plant

foods are the foundation of truly

excellent health and healing.

I interviewed Shushana about

RETHINK FOOD, and about the

connection between nutrition and

disease.

Q.

Shushana,

you’ve

been a vegan for a

long time. Why did you

make the switch?

I stopped eating and using animals

for ethical reasons. In 2005, I

discovered the horrific truth about

farming and the miserable cruelty,

suffering, and squalor inherent in

animal production.

I feel very strongly that raising

animals simply to eat or exploit

them is not (and can never be) an

ethical action. I had also always

been interested in nutrition and,

by the time I started learning about

the ethics of veganism, already ate

mostly plant foods.

While I was growing up, my mother

had fed me massive quantities of

gorgeous fruits and vegetables,

nuts and legumes, so this was

instilled in me from an early age.

I decided to make the switch and

eliminate all animal products from

my life, including meat, dairy, and

eggs.

Q.

What inspired you

to write RETHINK

FOOD?

A few years after going vegan,

I began reading seriously about

the medicinal properties of plant

nutrition. I soon became wildly

impassioned to share the all

amazing facts I had learned.

I also had many friends and family

members who had had cancer and

other diseases go into complete

remission when they went plantbased,

and I felt that these were

incredible stories I needed to

share.

My mother, for example, developed

a serious eye condition at the age

of 81, and the doctors told us she

needed surgery. However, after

she removed meat and dairy from

her diet, her vision returned within

a few weeks, and she cancelled the

surgery! We were amazed, and so

was my mother’s doctor. Witnessing

people cure themselves of disease

showed me that nutrient-rich plant

foods are the answer to many

chronic and severe illnesses and

conditions. Amy-Lee (co-author

of RETHINK FOOD) had similar

experiences with her family, so we

were both compelled to write about

the power of plant nutrition. !

Q.

You have so many

established medical

contributors involved

in this book - I already knew

some of them like Neal Barnard,

T. Colin Campbell, Caldwell

Esselstyn, Michael Greger - all

of whom advocate a fully plantbased

diet. How important was it

for you to involve these people

and why?

For a long time I shared everything

I knew about nutrition with just

about everyone I came into contact

with; I could not stop talking about

my newfound knowledge. I kept

121


eading very weighty scientific

papers and journals that proved

the science behind plant-based

diets and their benefits.

From my encounters with sufferers

of chronic disease, I learned that

most did not want to tackle scientific

journals themselves, and that my

divulging the research I had read

was not always compelling enough

(I am not a medical doctor).

I felt an urgent need to compile

the latest research from the most

esteemed experts of plant-based

health and nutrition, and to give the

benefit of their knowledge to the

general public. I wrote RETHINK

FOOD with interested and

intelligent lay(wo)men in mind, so

it’s both easy to read and strongly

science-based.

Since the book covers so many

different topics, my hope is that

vegans and non-vegans alike can

refer to it as a complete reference

guide, and in fact it has already

been called the new ‘epic read on

nutrition’.

Q. Are there any health

Which areas of health

does the book cover?

issues you found which were

surprisingly related to diet?

RETHINK FOOD includes a lot

of information and in great depth.

It covers cardiovascular and

heart disease, obesity, diabetes

- the diseases that many people

associate with eating animal

products.

There is a whole chapter on cancer,

which includes contributions from

over 15 cancer specialists, all of

whom describe the relationship

between various cancers and diet.

They discuss the link between

meat and dairy

122

and cancer, and how plant nutrition

can put the same disease into full

remission.

RETHINK FOOD covers cancers

of the breast, ovaries, colon,

prostate, lung, and more. There

is a For Men Only chapter, and a

For Women Only chapter, and a

paediatric chapter discussing both

the benefits of plant-based nutrition

and the dangers of animal products,

especially milk, for children.

The chapter on inflammation

describes how meat and dairy are

causally linked to inflammation,

which in turn is shown to be the

genesis of virtually every chronic

disease. RETHINK FOOD also

discusses erectile dysfunction,

fatigue, fibroids, eye health, and

Alzheimer’s, all of which are again,

shown to be strongly linked to meat

and dairy intake.

We also wanted to disprove the

health myths that circulate about

the vegan diet, so RETHINK

FOOD sets the record straight

about several much-debated

topics, including protein, calcium,

and iron.

A lot of people mistakenly think that

these nutrients are lacking in vegan

diets, but our doctors show that this

is completely false! They also cover

many of the benefits of plant foods.

For example, they discuss the

effects of various phytonutrients:

amazing compounds which act as

antioxidants, calm inflammation,

and boost DNA repair and

immunity.

My personal favourite chapter is

“The Dangers of Dairy”, in which

our vegan doctors, Justine Butler,

Kerrie Saunders, Gilbert Manso,

Fresh Vegan readers are offered a

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Visit the RETHINK FOOD store

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and David Ryde, show exactly

why the milk of other species

does not belong to humans.

They describe the inflammatory

and bone dissolving effects of

dairy, and how it directly causes

osteoporosis; they also highlight

how the natural growth hormones

contained in cows’ milk can cause

severe damage in growing human

children.

I also love the chapter called “Strong

Bones, Power Joints”, which was

written by a number of orthopaedic

surgeons who are, again, emphatic

about the dangers of dairy to bone

health, and the bone-building

benefits of exclusively plant-based

nutrition. !

Q. RETHINK FOOD. Does

I know you also have

some athletes in

the same go for them - do they

find that plants help and animal

products harm?

Absolutely. We have stories

from world class vegan athletes,

including John Salley (All-Star NBA

champion), Steph Davis (famous

rock climber and base jumper),

Christine Vardaros (a super pro

cyclist), Andy Lally (a renowned

NASCAR driver), and Fiona Oaks

(a champion marathon runner).

Right across this broad spectrum

of sports, all of these athletes have

reaped the benefits of a plantbased

diet, as they explain in the

book. They credit their energy

levels, performance, and recovery

times to their nutrientpacked

plant based diets, and have really

amazing stories to share.

Q. based’; they will, for

Some people advocate

eating ‘mostly plant

example, eat only plants in the

week but add meat or dairy in at

the weekend. Can people still be

healthy doing this?

In a word, no. Firstly, there’s the

ethical side to it. There’s a horrible

violence inherent in confining and

killing a living being, and I don’t

think it’s healthy to encourage this.

Then, there’s the nutritional

argument. All the evidence suggests

that even in very small amounts,

animal foods cause very serious

damage to our system. Even a single

meal of animal products stimulates

an inflammatory reaction, rapidly

altering our intestinal flora, and

hardening our arteries. After such


a meal the body will spend 5 to 6

hours just trying to combat all of

this.

We also have absolutely no need

to deal with this; there’s no protein

or nutrient that we need to get

from animal foods. We can find

proteins in legumes, nuts, grains,

vegetables and fruit, and these

also contain hefty amounts of

fibre, which we need to keep our

digestive systems healthy.

Meat and dairy products have

zero fibre and, as I said, cause

inflammation and a whole host of

problems for the body to clear up.

These foods do not lead to good

health, and there’s no nutritional

need for us to eat animals.

Consuming animal products

excludes the plant foods which

are so crucial to excellent health.

The more meat, dairy, and eggs

you eat, the less room you have

for all the amazing plant based

nutritional powerhouses - the leafy

greens, grains, nuts, seeds, fruits

and vegetables.

Our bodies are designed to thrive on

these foods. Why would you want

to replace foods that protect your

health with foods that aggressively

put stress on your system? !

you have any

advice for people who

Q.Do

are vegan and who

want to boost their health?

Vegans are, generally speaking,

far healthier than the average

omnivore, simply because they’ve

cut out all the damaging animal

products. A recent study by Dr.

Michael Greger found that the

arteries of sedentary vegans had

far fewer fatty atherosclerotic

deposits than even very highly

trained, omnivorous long-distance

runners.

This is representative of the health

advantage that vegans have over

meat-eaters. That said, it doesn’t

mean we can rest on our laurels.

We still need to think about what

we eat and be sure to incorporate

a wide range of fresh fruits and

vegetables; we should be eating

as much fresh produce as possible

at every meal.

It’s also important to avoid

processed foods. Things like white

flour and sugar really don’t have

any nutritional value at all. Whole

grains like quinoa, brown rice,

barley, oats, whole wheat and

whole spelt are far more nutritious

because they contain vitamins and

minerals not found in their refined

counterparts.

They’re also full of fibre and place

lower on the glycemic index, which

means they’ll be absorbed by the

body more slowly, and sustain

energy levels for longer.

RETHINK FOOD is available

now. For more information, check

out www.rethinkfoodbook.com.

RETHINK FOOD is also on leading

online book sellers

Emily Wilkinson is a writer and

lifestyle coach living in Glasgow;

see www.veganlass.com

for more information.

123


“Every doctor, medical student, and patient should read this book because plant- based nutrition is the future of

medicine. This medicine saves lives and prevents diseases. Today our villain is the healthcare crisis and the hero

is plant nutrition.”

—PHILLIP TUSO, MD

“As the title of this book so aptly states, the time has come for scientists and physicians who want to effectively

treat the cause of diseases – not just to deal with symptoms - to rethink food.”

—MICHAEL KLAPER, MD

We have been led to believe that meat and dairy are the foundation of good health. This is a myth and the science

can no longer be ignored. Rethink Food brings you 100+ doctors from around the world who substantiate why all

animal based products are damaging to our health and should be completely removed from our plates.

Our meat and dairy diets are the primary cause of our alarming rise in chronic health problems and disease.

We are turning to prescriptions for answers, but they do not address the root cause of diseases. The truth is our

health is not completely dictated by our genes. Rethink Food’s doctors conclusively prove that we have the power to

reverse and prevent today’s leading health problems simply by choosing a whole food plant-based diet!

Plus as Rethink Food’s top professional athletes show, achieving peak performance and winning gold depends

on being powered by plants.

WHAT ARE THE BENEFITS OF FOLLOWING THESE 100+ DOCTORS’ ADVICE?

• Reversing Heart Disease & Type 2 Diabetes

• Preventing & Helping Bring Cancer into Remission

• Eliminating the Need for Medication

• Weight-loss Stays Off

• Rejuvenating and Radiant Skin

• Strong Healthy Bones

• Eliminating Joint and Arthritic Pain

• Lowering Blood Pressure and Cholesterol

• Eliminating Acid Reflux, and other

Gastrointestinal Problems

• Slowing Cognitive Decline

• Great Energy and So Much More!

RETHINK FOOD EMPOWERS YOU WITH A TASTEFULLY SIMPLE SOLUTION

FOR A HEALTHIER, STRONGER, AND SMARTER YOU!

Visit: www.rethinkfoodbook.com

Two Skirts Productions, llc

AMY-LEE GOODMAN is a Wellesley College graduate and co-founded the plant-based food company Zibble

Inc that partners with non-profits to frost a better future. She loves to travel and lives in New York.

SHUSHANA CASTLE worked in the financial sector for 25 years and sits on numerous environmental

boards. A self proclaimed super foodie, she loves hiking and splits her time between Houston and Telluride.

AMY-LEE and SHUSHANA are passionate about spreading the truth regarding healthy foods and helping

to improve lives. Their next book, “The Meaty Truth: The Stinking Facts About Our Food” releases Fall of 2014.

124


Win

A copy of “Rethink Food”

by emailing to:

jacqui@freshvegan.eu

and quoting Rethink Food Book

Competion in the subject line, please

include your Name and Address

in the body of the email

125


126


Jane

Mathew

Clea

127


Veganuary: the global

campaign that is

inspiring 100,000 people

to go vegan in January

Veganuary’s founders, Matthew

Glover and Jane Land, came

up with the idea for Veganuary

in 2013. They knew that other

month-long pledges existed, but

felt they could do one differently,

and perhaps more successfully,

by focusing on the month of

January - a time for resolutions

and new beginnings.

Matthew and Jane are

passionate and committed

vegans who are dedicated to

improving the life of animals.

They launched Veganuary in

the UK this year and, buoyed by

its success, are taking it to the

world for 2015.

Veganuary.com is being rebuilt

and will launch in September

(2014). The new website will

contain everything that this

year’s Veganuary participants

said they wanted most; a vegan

product directory, an extensive,

vibrant recipe section, eating-out

guides, and useful information

on animals, the environment

and health.

Case studies of vegans from

all walks of life will also feature;

stories from chefs, athletes,

celebrities, politicians and

everyday vegans will inspire

new participants to take up the

31 day challenge.

“If you can identify with

someone who is already vegan

then you’re more likely to feel

that it is a viable option”, says

Matthew Glover. “Stories from

successful individuals challenge

the misconceptions that still

exist around being vegan.

We’re especially keen to see

how people react to the amazing

tales from vegan sports stars.

The idea that vegans are strong

and healthy, with energy to burn,

will appeal to a demographic

that may have never previously

considered it as a possibility.”

Veganuary is a global campaign

and the website is being built

to be available in different

languages, with information

specific to particular countries

and regions. As Veganuary

grows across the world, so too

will the website.

Veganuary wants to lead the

charge in establishing veganism

as a social norm. In trying it for a

month, people have the chance

to experience first-hand how

easy and fun being vegan can

be. Veganuary.com will be an

essential resource throughout

their month-long journey. It will

provide not just the ‘why’ but the

‘how’ as well.

“How to be vegan is the most

common stumbling block for

new vegans”, says Jane Land.

“People are naturally empathetic

and no one enjoys the fact that

they’re playing a role in animal

suffering on a massive scale.

However the transition from

“If you can identify with

someone who is already vegan

then you’re more likely to feel

that it is a viable option”, says

Matthew Glover. “Stories from

successful individuals challenge

the misconceptions that still exist

around being vegan.

omnivore, or even vegetarian,

to vegan can be a lonely one.

Even with all the will in the

world, without practical help it

can feel hard and somewhat

isolating. Not everyone is lucky

enough to have an active vegan

community in their area, or

know other vegans who can

lend support.”

This is where Veganuary

comes into its own, and really

differs from other month-long

pledges. Encouraging people

to collectively go vegan in

the same month creates an

immediate sense of community,

and transforms an individual

journey into a group one.

In January 2014, Matthew and

Jane were amazed to watch the

Veganuary group on Facebook

develop, for example. “We didn’t

have to run it”, says Jane. “It ran

itself.

The participants made the

group their own. Reaching out

to each other - asking advice

on products, whether you could

substitute this ingredient for that

ingredient in a recipe… even

shopping and travel tips. It was

so great to see!”

The Veganuary team have taken

this sense of community and

poured it into the development

of their website. Within all of

the site’s sections visitors will

have the ability to rate and

comment, highlighting their

favourite recipes, products and

information for others so that

others may benefit.

“Over time, the best products,

recipes and vegan people

stories will float to the top”, says

Matthew. “These will then scroll

along the home page enabling

new visitors to see the bestrated

first.

This will not only enhance visitor

experience, it will help establish

veganuary.com as a truly trusted

resource for vegans across the

globe.”

128


At the end of January this

year, a survey was sent to all

Veganuary participants via

email. This information was

collated and presented online

and in e-newsletter.

These statistics have helped

to shape the campaign for

Veganuary 2015, the website

development and are vital in

showing the Veganuary team on

where to focus their efforts.

“These statistics are absolutely

imperative to our ongoing

success“, says Clea Grady,

Veganuary’s Marketing

Manager.

“We will undertake similar

surveys at the conclusion of

every January and are looking

to implement another threequarters

of the way through the

year, in order to track progress

further.

We’ll not only be able to review

and assess a particular year,

but will also be able to make

assessments year-on-year.

This information will be openly

available, and will be of great use

to the animal rights movement

as a whole.”

The team have just returned

from Los Angeles, where they

unveiled Veganuary’s new

branding and campaign plans

at the Animal Rights National

Conference 2014.

“The second highest number of

2014 participants came from the

States”, says Clea. “And we see

half of this year’s target coming

from there.

It’s so important, therefore,

that we have the support of

the movement over there as

we really need them to help us

spread the Veganuary word.

The fact that we’d done extensive

research into this year really

gives weight to the decisions

we’ve made for 2015.

We were overwhelmed by the

level of support we received

at the Conference, and the

statistics went a long way in

demonstrating how serious

we are about Veganuary’s

continued success.”

The target for 2015’s Veganuary

is 100,000 participants from all

over the world, with the UK,

the USA and Australia being

the main focus. Spain, Latin

America and Germany will then

become priorities for 2016.

“We believe that veganism

is the biggest social justice

movement in the world today”,

says Matthew. We are dedicated

to reducing the suffering of

animals, and want to inspire

people from as many countries

as possible to try vegan for the

month of January.”

The team wants to make their

website the go-to place online

for vegans everywhere; where

all the information anyone will

ever need to be a happy and

healthy vegan can be found in

the one place.

They’re teaming up with food

“The target for 2015’s Veganuary is

100,000 participants from all over

the world, with the UK, the USA and

Australia being the main focus.

Spain, Latin America and Germany will

then become priorities for 2016.

bloggers, health experts and

activists from all over the world

to include practical, useful and

relevant information.

The idea is that, at the end of

January, participants will have

everything at their fingertips

should they want to make the

change to vegan a permanent

one.

So what can you do if

you’re interested in helping

Veganuary become a worldwide

phenomenon?

“We want to talk with as many

people as possible!” says Clea.

We’re under no illusions as to

how big this project is.

Content creation for a site

this big is a massive task, so

we’re looking for anyone who

specialises in vegan products

and recipes to come forward

with submissions.

We’re also keen to keep content

relevant and current, so we’d

love to hear from bloggers who

are keen to write regular guest

posts. If you’re vegan and want

to share your story then please

also let us know.”

With less than six months until

the end of 2014, the team at

Veganuary have a lot to achieve.

They’re confident, however, that

2015 is going to be something

very special indeed.

“There really is a reason

for everyone to try vegan in

January”, says Matthew.

“Whether people are motivated

by a love of animals, or have

concerns about their health or

the environment, we’re going to

ensure that we have the support

networks in place.

The uptake in new vegans

following Veganuary 2014 was

fantastic, and we’re determined

that the statistics for 2015 will

not only be bigger, they’ll be far,

far better.”

129


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Festivals

132


Festivals

133


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The Next Fully Accredited Hypnotherapist Training Starts 10th October 2014

If you would like to know what this involves then please

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134


We are proud thatFresh Vegan Magazine has been nominated for “Best

Publication at the Vegfest awards 2014 at London in September.

We need the support of our fans, followers and readers to confirm to

the world that what we are doing may in some small way be “changing

the world, one plate at a time”.

Thank you for your support and your vote...

Jacqui and Ron

Vote for Fresh Vegan Magazine

www.vegfest.co.uk/vote

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135


“All things are connected like the blood

that unites us. We do not weave the

web of life, we are merely a strand in it.

Whatever we do to the web, we do to

ourselves.”

Chief Seattle

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