One Bite Vegan Magazine Issue 4

Issue 04
ONE BITE
VEGAN MAGAZINE
Perfect Creamy
Turmeric
Latte
IG Worthy
FIG & CoConut
Cream toast
Swirly Cinnamon Rolls
with Tofu Icing
Rich Arugula-Pecan
Cheesy
Tofu Spread with
Dried Tomatoes
Spread
Smoky Baba Ganoush Dip

VEGAN MAGAZINE
Contact us
Call:
857-209-8525
Email:
kevin@onebitevegan.com
Website:
www.OneBiteVegan.com
©One Bite Vegan Magazine 2018

Tap and hold screen to show the top bar
Tap “HOME” to return to the App home page
Swipe horizontally to
move between pages
HOW TO
USE THIS APP
Tap and Hold screen to show the bottom bar
Swipe horizontally to quickly navigate between pages
Tap a page to view

contents
Editor’s Note
By Tetiana Fionik
On saving the planet
(by eating what you love)
Breakfast Fig & Coconut Cream Toast
By Sid Wainer
Tropical sweetness paired perfectly with
fresh in-season apricots and figs
Guest Worthy French Lentil Soup
By Rachel Kelts
Easy, delicious, healthy, and pretty enough
to share with even your pickiest guests
How to Change Your Eating Patterns
By Leo Babauta
How to change your eating habits, the
easy way
6
7
10
14
Featured:
Baba Ganoush Dip
(Bean-free Hummus Alternative)
By Rachel Kelts
Smoky in flavor, creamy in texture, easier to
make than traditional chickpea hummus
Mushroom & Bean Spread Toast
By Nia Damalos
Gourmet toast with a cannellini bean
spread topped with sautéed mushrooms
and peas
20
24

contents
6 Ingredient Spinach Artichoke Dip
By Kristie Williams-Yowell
An easy, healthy, tasty, stress-free appetizer
Arugula-Pecan Vegan Cheesy Spread
By Kari Gray
Rich, salty, a little sweet, and pairs deliciously
with anything you’d normally include on a
cheese platter. Especially figs!
Tofu Spread with Dried Tomatoes
By Rina from Blueberry Vegan
Delicious Mediterranean style spread with
tomatoes and oregano
27
31
35
38
41
45
When Being Who You Are
Challenges the Norms
By Leo Babauta
On shaking up the way some things
are done
Swirly Cinnamon Rolls with
Tofu Icing
By Tara from A Vegan Visit
Squishy, soft, doughy rolls with a
sweet and gooey cinnamon swirl
and a silky smooth
tofu icing
Low Sugar Blueberry Lavender
Jam
By Jennifer Prentice
A hint of lavender takes traditional
blueberry jam over the top!
41
49
Perfect Turmeric Latte
By Tara from A Vegan Visit
Creamy, sweet and utterly moreish:
the PERFECT turmeric latte to keep
you warm, cozy, and comfortable

editor’s note
On saving the planet (by eating what you love)
In this issue
of OneBite,
we are
happy to
once again
share some
insanely
indulgent,
100%
plantbased,
nutrientdense
recipes
with you and
your loved ones.
Sounds good?
It gets better!
Eating a vegan diet could be “the single
biggest way” to reduce your environmental
impact on earth, a new study published in
Science suggests.
That’s right:
Going vegan is far bigger than cutting down
on your flights or buying an electric car (which
would only reduce greenhouse gas emissions).
This is huge! We did know all along that
switching to plant-based protein reduces the
environmental impacts of faring, but this is a
whole other level! At this point, reductions in
meat-eating are essential to avoid dangerous
climate change. Beef consumption will have
to be reduced by 90% and replaced by beans
and pulses if we want to continue, ahem,
living on the planet Earth.
So there you have it: vegan diet is the word
(well, words) of the year, and the recipes
we’re about to share with you are going to
make plant based eating enjoyable and…
easy!
In this issue, we are featuring some of the
most delicious vegan dips and spreads out
there. Convenience is the single most important
factor for most people, and spreads are
a total godsend in terms of convenience: they
give you tons of energy, don’t require a lot of
work, and are easy to make in big batches for
when you’ve got lots going on.
The best part?
They are absolutely delicious.
Seriously, the arugula-pecan cheesy spread
will open your eyes to a whole new world of
flavour and texture. And the creamy and protein
packed tofu spread? To die for! And did
we mention the cannellini bean spread toast
topped with sautéed mushrooms and peas?
Try it and you will never look back.
What else did we prepare for you this month?
French lentil soup: delicious aaaand practical!
It holds up well and re-heats nicely. We often
dismiss soup as an appetizer to a hearty meal,
but this one is rather filling thanks to the lentils
(they are high in fiber, protein and iron yet
fat and cholesterol free. Yay for lentils!)
In the sweet treats section this month:
squishy, soft, doughy rolls with a sweet and
gooey cinnamon swirl and a silky smooth tofu
icing. Heavenly and, you guessed it, proteinrich!
Finally, the turmeric latte will help you fight
off the autumn and winter cold like nothing
else.
And there is so much more... Let’s dive right
in!
Tetiana Fionik
Editor
One Bite Vegan Magazine
6

Breakfast Fig & Coconut Cream Toast
Breakfast Fig & Coconut
Cream Toast
By: Sid Wainer
Enjoy the end of stone fruit season to its fullest and whip up
an IG-worthy breakfast in under 20 minutes. Our authentic,
rich coconut milk whips up into the lightest, fluffiest
homemade whipped cream AND its vegan. But whether
you’re vegan or not, the tropical sweetness pairs perfectly
with fresh in-season apricots and figs.
7

Recipes
Breakfast Fig & Coconut Cream Toast
Breakfast Fig & Coconut Cream Toast Recipe
Serves: 4
INGREDIENTS:
• 1 can Jansal Valley Coconut Milk 17-19%
/ chilled
• 4 slices Whole Wheat or Gluten-Free
Bread / toasted
• 2 Figs / sliced
• 2 Apricots / pitted / sliced
• 4 leaves Fresh Basil / torn
• Jansal Valley 100% Pure Vermont Maple
Syrup / to taste
8

Breakfast Fig & Coconut Cream Toast
INSTRUCTIONS:
1. For Whipped Coconut Cream: Chilling
the coconut milk will cause the cream
to solidify. Open the chilled coconut
milk, and drain off the liquid. Transfer
the cream to a mixing bowl, and whisk
with a hand mixer until light and airy.
Refrigerate while you prepare the remaining
ingredients.
2. To assemble: spread a layer of whipped
coconut cream on each slice of toast.
Garnish with sliced figs and apricots.
Finish with a sprinkle of torn basil and a
drizzle of maple syrup. Enjoy!
About the Author
Sid in the Kitchen is a blog founded by Sid Wainer & Son – a family
owned produce and gourmet food company. We’re pleased to curate
and share recipes that are simple, wholesome, delicious, and that
celebrate everyday cooking. We’ve been doing what we love for over
100 years and have lots to share - so get ready to discover, taste and
experience our favorite culinary adventures from around the world.
9

Guest Worthy French Lentil Soup
Guest Worthy
French Lentil Soup
By: Rachel Kelts
Do you ever get stuck when
deciding what to serve your
dinner guests? I do! Actually, I’m
terrible at it. I fret and overthink
it until I’m paralyzed. It’s a bad
habit that can interfere with the joy of having
company. This guest worthy French Lentil
Soup will stop all that fruitless worry. It’s
easy, delicious, healthy, and pretty enough to
share with even your pickiest guests.
I used think that dinner parties had to look
like a spread in Sunset magazine. You know
the ones that look effortless but in reality
are a ton of work. I’m not sure if I got tired
of the pressure to host “perfect” dinners
or simply got over myself but recently I’ve
adopted a more pragmatic approach. I try
to stick to my mantra that “less is more”.
It takes self-restraint on my part because
I worry about not having enough food
and variety (you know I want EVERYONE
to be happy). But this scaled back approach
turns out to be better for everyone.
I don’t kill myself by overdoing the
food preparation and my (polite) guests don’t
roll home in an over-stuffed food coma.
One element I do implement to make guests
feel welcome is to ask about dietary and food
preferences. As a vegan, I know how uncomfortable
it can be when your hosts don’t know
you’re vegan. It’s nurturing to accommodate
my friends who avoid carbs or gluten as well
as my dear friend who hates cilantro.
I’ve
also learned to ask
about food allergies. I made this mistake
once before and put a friend in the hospital
for 3 days. He never mentioned a nut allergy
but then again, I never asked! (Boy was
that awkward!)
Serving a delicious soup accompanied by a
wonderful salad like the everyday kale salad or
grilled vegetables is plenty of food. Especially
10

11

Recipes
Guest Worthy French Lentil Soup
whatever she’s eating look incredible. Her
cooking is sophisticated without being complicated
and it’s easy to omit the dairy in order
to veganize a recipe.
If you aren’t planning to have company, then
you get to enjoy this soup throughout the
week. It holds up well and re-heats nicely. To
freshen it up, throw in a few freshly torn kale
leaves while re-heating.
This wonderful recipe is lightly adapted from
101 cookbooks.
Guest Worthy French Lentil Soup Recipe
Makes a generous pot
INGREDIENTS:
with
a complimentary appetizer such as
fresh hummus (regular or roasted red pepper)
served with warm crusty bread and crudites.
Like the French, these lentils are sophisticated,
fun and elegant. They are high in fiber, protein
and iron yet fat and cholesterol free. They
are more flavorful than brown (green) lentils
and retain their shape better. There is no need
to pre-soak them and they cook quickly. Lentils
are also easier to digest than other beans.
When food blogs first emerged, Heidi Swanson’s
101 Cookbooks was one of my favorites.
She’s an amazing photographer and makes
• 1 cup French lentils
• 1 cup black beluga lentils (or you can use
all French lentils)
• 1 tablespoon olive oil
• 1 large onion – chopped
• 1 teaspoon fine grain salt
• 1 28 oz can crushed tomatoes
• 6 cups water
• 3 cups kale (or greens of choice) washed,
deveined and finely chopped (I find kale
holds up well)
Possible toppings:
• Raw pepitas (pumpkin seeds) add a nice
crunch
• Crunchy roasted chickpeas (**see recipe
below)
INSTRUCTIONS:
1. Bring 6 cups of water to a boil in a large
saucepan. Add lentils and cook for 30
minutes.
12

Recipes
Guest Worthy French Lentil Soup
2. In a large soup pot, heat oil over medium
heat and add your onions and salt
and saute for a few minutes. Add the tomatoes,
lentils, and see if it needs more
liquid. If so, add water 1/2 cup at a time
until you reach the desired consistency
(usually no more than 2 cups). Bring to
a simmer and let cook 15 more minutes.
3. 5 minutes before serving, add the
chopped kale and mix into the soup.
Taste and add more salt and pepper if
needed. Toss on your favorite topping
and serve in pre-heated bowls.
**Crunchy Roasted Chickpeas:
This recipe comes from Oh She Glows and is
handy to keep a batch in the fridge to add to
salads and soups.
INGREDIENTS:
• 1 1/2 cups cooked chickpeas
• 1 teaspoon olive oil
• 1/2 teaspoon fine grain sea salt
• 1/2 teaspoon garlic powder
• 1/4 teaspoon cayenne pepper
INSTRUCTIONS:
1. Preheat oven to 400 ⁰ F and line a baking
sheet with tin foil.
2. Rinse and dry your chickpeas with a paper
towel. Place chickpeas on the baking
pan and sprinkle with olive oil. Roll
around to coat.
3. Add spices and do roll around again to
coat.
4. Bake in oven for 20 minutes. Roll around
and bake for another 10 – 15 minutes
until golden/brown color.
5. Remove from oven and let cool. They
will crisp more as they cool.
About the Author
Hi I’m Rachel. Yogi, runner, traveler, marriage therapist, exercise and health enthusiast.
Come follow me on my whole foods, plant based journey to nourish your body and declutter
your mind. I hope my blog, Pure Love Raw, encourages anyone who wants
to cook more often, add more healthy greens to their diet, or try a plant-based whole
foods diet. However, I must warn you that once you go down this road, you will never
want to go back. Your body will crave unprocessed, “real” foods and complain when
you eat otherwise. Eating fresh, wholesome food will change your life!
13

How to Change Your Eating Patterns
How to Change Your
Eating Patterns
By: Leo Babauta
Many of us are trapped in our old,
hardened eating patterns.
In fact, we might not even be
aware of the patterns, but we do
know that 1) we’d like to get healthier or leaner;
2) we have a hard time making eating changes;
3) we don’t always know how to change.
Those are good realizations! It means we
have to humble ourselves, and find a way to
put ourselves into an area of uncertainty and
discomfort in order to change.
Some common eating patterns that are difficult
to change:
• Snacking on junk food
• Sugary drinks like sodas or Starbuck sugary
coffee drinks
• Bingeing in the evening
• Eating out a lot and making unhealthy
choices, then regretting it
• Needing comfort foods when you’re stressed
or feeling down
• You start drinking and then you eat like crap.
14

How to Change Your Eating Patterns
And more, of course. These are just some
common examples. Do you have any of these?
Are there others you aren’t aware of but that keep
you locked into a less-than-healthy lifestyle?
If you’re ready to make a change, let’s look at
how to change our eating patterns.
What Gets in the Way
Before we look at how to change the patterns,
let’s take a look at the common obstacles. Don’t
get discouraged by this list! Changing is definitely
possible, as my own life shows. I’ve changed my
entire diet completely, and while I’m not perfect
by any means, I have confidence in my ability to
change my patterns if I want to.
Some common obstacles:
Being motivated by guilt, fear, regret: Studies
show that these motivations are very common,
and they don’t work well. Instead, change that
sticks is motivated by a positive outlook and
self-motivation.
Vague or too many goals: If you have a specific
plan, rather than “eating healthier,” that’s more
likely to succeed. If you try to change too many
things at once (exercise, diet, meditation,
decluttering, procrastination!), you’ll use up
your limited energy and discipline.
Depriving ourselves: If you are on a diet, and it
feels like a sacrifice and deprivation, you won’t be
able to stick to that for long. Instead, eat highvolume
foods like vegetables and beans that
fill you up and don’t leave you hungry, and eat
indulgent but healthy foods like a few squares
of dark chocolate, berries, relaxing tea, a glass of
red wine. Make it feel like a wonderful lifestyle
rather than self-flagellation.
Not having practical ways to get there: It’s
great to have a goal to lose weight, but how will
you do it? Most people only have a vague idea of
15

How to Change Your Eating Patterns
of the above reason of too much choice and
variety. But also because we’re not mindful of
our choices when we’re talking to people, and
also we might feel pressure to eat like everyone
else instead of making healthy choices.
Resistance to healthy foods: Lots of people
don’t like vegetables. Or beans, raw nuts, whole
grains. I know people who would rather die than
eat brown rice, oats, kale or drink soymilk. This is
a barrier to changing eating patterns.
Not realizing your patterns: Many people
aren’t really aware of what their eating patterns
are. It can be hard to figure it out unless you’re
forced to see it in the cold harsh light of day.
Healthy eating is confusing: There’s a lot of
advice out there, so many things to learn about.
To combat that, pick a simple, whole-foods diet
and just stick to a simple plan. Veggies, fruits,
beans, nuts, whole grains. Drink water, tea,
maybe a bit of red wine. Simple!
what to do, and it can be confusing. It’s best to
have a practical plan. More in the next section.
Too much choice & variety: If you go to a
buffet and there’s a hundred delicious-looking
foods there, you’ll probably overeat. The same is
true at home or wherever we normally eat — if
you always have lots of choices, with tempting
varieties, you’ll probably overeat. But if you went
somewhere where there was just one choice, and
it was healthy, you’d probably do much better.
Social eating: Eating out with friends or going
to parties can make it difficult — mostly because
Depending on willpower: If you have to
stare donuts in the face, then French fries,
then sumptuous dessert … you will run out of
willpower. Instead, change your environment,
and make things easy on yourself.
OK, that might seem like a lot of obstacles. But
being aware of them is key, and now that we’ve
looked at them, let’s talk about some solutions,
and how to shake up our eating patterns.
Shaking Up the Patterns
I’m usually a fan of slow changes, but lately I’ve
been realizing that it can be helpful to really give
our patterns a good shakeup.
How do we do that? By giving ourselves a line to
stick to.
Here’s what I mean: when we meditate, by
trying to focus our attention on our breath …
16

How to Change Your Eating Patterns
it becomes very obvious once our attention
wanders to a chain of thoughts. Without the line
drawn in the sand — trying to stick to watching
the breath — it’s hard to notice the mental
patterns of impatience, frustration, harshness,
retreating into our stories, rationalizing, etc. The
breath is the line that we try to stick to, and the
line helps us see what’s going on.
So create a line to stick to for eating patterns.
I recommend that your line be a meal plan, that
you try to stick to for one month.
By trying to stick to a meal plan, it becomes
very obvious when you binge, or eat a bunch of
afternoon snacks, or breakfast on pastries and
a latte. Your patterns start to become obvious.
And when you learn that you can actually stick
to the meal plan, the patterns start to fall apart.
You’re aware of them, but no longer beholden
to them. You start to free yourself.
Here’s what I recommend:
Make a simple, healthy meal plan: Pick a
healthy breakfast, a healthy lunch, a healthy
dinner, a healthy snack or two. Enter it into
an online food tracker to see how the calories
add up (I shoot for 250-500 calories below
my maintenance level to lose weight). Keep
it simple to prepare, based almost entirely on
healthy whole foods, not processed foods.
Again, veggies, beans, nuts, whole grains, fruits.
Btw, I pick one healthy meal and eat it for both
lunch and dinner, every night of the week, to
keep things simple.
Plan for indulgences: Don’t make it a sacrifice
— include delicious nutritious foods, include
indulgences like dark chocolate, red wine, coffee,
berries, tea. And include a couple free meals
each week (don’t pig out, just eat moderately
but whatever you want).
Stick to it for a month, give your habit time
to change: Challenge yourself to stick to the
meal plan (with two free meals per week) for a
month. This will give your mind and body time
to adjust to new habits.
Clean up your environment: Keep junk out of
your house. Have healthy alternatives to your
usual comforts — fruits instead of sweets, airpopped
popcorn or carrots and hummus instead
of chips.
Prep to make it easy: If you eat the same
lunch every day, and the same dinner every day,
prepare them in advance so that it’s easy to eat
when it’s mealtime.
Have strategies for restaurants & social
eating: If you have to go out, either make it
one of your free meals (and remember to eat
moderately) or plan what meal you’ll be eating.
For example, you can look at the menu online
and know that you’ll have lentil soup with a
salad, or black bean tacos with guac. If you’re
going to a party, prepare your healthy food and
bring it to the party.
Give yourself time to adjust to new foods:
If you don’t like the taste of vegetables at first,
let yourself eat them every day for a week. You’ll
start to like them.
So that’s the plan: make a simple, healthy
meal plan and stick to it every day for a month
(with two free meals a day). Clean up your food
environment, don’t make it a super sacrifice. Yes,
this is a bit boring. But if you rebel against that,
it shows you a pattern — you need excitement in
your food! But actually that’s not something we
need to get from food — it’s not entertainment,
it’s sustenance.
You’ll start to see your patterns if you try this
plan. You’ll become very aware of what you’re
rebelling against, what your failures are (and
why), and you’ll be able to focus on those and
get better at them.
17

How to Change Your Eating Patterns
Finding a Fresh
Alternative
What happens when the month is over? Must
we stick to a meal plan forever? No, but we can
now step outside our old patterns and choose a
fresh alternative.
Like what? Some ideas for alternatives to our
old patterns:
• Plan healthy meals for the week.
• Eat healthier alternatives to our old comfort
foods and snacks.
• Change our food environment to be more
conducive to health.
• Change our social eating to be a bit healthier.
• Find other ways to cope with stress
(meditation!), comfort ourselves (a walk, a
bath, tea), socialize (go for a hike).
• Adjust to new healthy foods and find joy in
the deliciousness of nutritiousness.
• Letting go of shame around food, and instead
just seeing it as nourishment.
I’m not going to tell you what alternatives you
should choose, but only recommend that you
allow yourself some time to contemplate how
you’d like to live.
Fresh alternatives are available once we shine a
light on our old patterns, and break away from
them.
About the Author
Leo Babauta is a simplicity blogger & author. He created Zen Habits,
a Top 25 blog with a million readers. He’s also a best-selling author,
a husband, father of six children, and a vegan. In 2010 moved from
Guam to San Francisco, where he leads a simple life. Learn more at
zenhabits.net!
18

Features:
Dips and Spreads
Baba Ganoush Dip
Mushroom & Bean Spread Toast
6 Ingredient Spinach Artichoke Dip
Arugula-Pecan Vegan Cheesy Spread
Tofu Spread with Dried Tomatoes
19

Baba Ganoush Dip: the bean-free hummus alternative
Baba Ganoush Dip:
the bean-free hummus alternative
By: Rachel Kelts
I
don’t like eggplant. I admit it!!! It’s one
of the only vegetables I struggle with.
Eggplant can taste bitter, greasy, or
cause digestive problems. Oddly enough,
I’ve ALWAYS loved Baba Ganoush ,
a hummus-like Middle Eastern dip made
with………eggplant.
Eggplant works perfectly in this dip, lending a
smoky flavor and creamy texture. It’s neither
bitter nor greasy and it’s easier to make than
traditional chickpea hummus. Having reduced
my intake of beans (to nearly nothing), this
healthy Baba Ganoush dip has become my
FAVORITE bean-free hummus alternative!
In August, my cat sitter gifted me an organic
aubergine from the farmers market. She always
leaves me interesting vegetables (some are so
obscure, I struggle to identify them). Unsure
of what to do with it, a memory from my past
whispered in my ear, “Baba Ganoush, Baba
Ganoush”.
Back in the early 90’s, I lived in San Fransisco
where Baba Ganoush was introduced to me by
a dear friend from Armenia. It was a treat we’d
often share scooping up the silky dip with fresh
loaves of Sourdough bread and sipping earthy
Pinot Noir. I’ve instantly loved this dip, but felt too
intimidated to make it myself. Until the purple
nightshade in my fridge suggested — it was
time!!! I am proud of myself for facing my fear
— and feel rewarded to have added a DELICIOUS
BEAN-FREE HUMMUS to my repertoire.
Baba Ganoush Dip Recipe
I followed this recipe titled “EPIC Baba Ganoush”
from Cookie and Kate, a beautiful blogger who
celebrates eating ”Real Food”. Her easy to follow
recipes and beautiful photographs will show you
the way.
20

Baba Ganoush Dip: the bean-free hummus alternative
Baba Ganoush is easy to make (not sure what
intimated me years ago) and uses the same
basic ingredients as hummus. Try scooping it
up with sliced carrots as a snack or topping a
salad with a hearty dollop.
INGREDIENTS:
• 2 pounds Italian eggplants (about 2 smallto-medium
eggplants*)
• 2 medium cloves of garlic, pressed or minced
• 2 tablespoons lemon juice, more if necessary
• ¼ cup tahini
• ⅓ cup extra-virgin olive oil, plus more for
brushing the eggplant and garnish
• 2 tablespoons chopped fresh flat-leaf parsley,
plus extra for garnish
• ¾ teaspoon salt, to taste
• ¼ teaspoon ground cumin
• Pinch of smoked paprika, for garnish
INSTRUCTIONS:
Preheat the oven to 450 degrees Fahrenheit
with a rack in the upper third of the oven. Line
a large, rimmed baking sheet with parchment
paper to prevent the eggplant from sticking to
the pan. Halve the eggplants lengthwise and
brush the cut sides lightly with olive oil. Place
them in the prepared pan with the halved sides
down.
Roast the eggplant until the interior is very
tender throughout and the skin is collapsing,
about 35 to 40 minutes (this might take
longer if you are using 1 large eggplant). Set
the eggplant aside to cool for a few minutes.
Flip the eggplants over and scoop out the flesh
with a large spoon, leaving the skin behind.
Place a mesh strainer over a mixing bowl, then
transfer the flesh to the strainer and discard
the skins. Pick out any stray bits of eggplant
skin and discard. You want to remove as much
moisture from the eggplant here as possible,
so let the eggplant rest for a few minutes and
21

Baba Ganoush Dip: the bean-free hummus alternative
shake/stir the eggplant to release some more
moisture.
Discard all of the eggplant drippings, drain and
wipe out the bowl, and dump the eggplant
into the bowl. Add the garlic and lemon juice
to the eggplant and stir vigorously with a fork
until eggplant breaks down. Add the tahini to
the bowl and stir until it’s incorporated. While
stirring, slowly drizzle in the olive oil. Continue
stirring until the mixture is pale and creamy, and
use your fork to break up any particularly long
strings of eggplant.
Stir in the parsley and cumin. Season to taste with
more salt (I usually add another ¼ teaspoon)
and more lemon juice, if you’d like a more tart
flavor.
Transfer the baba ganoush to a serving bowl and
lightly drizzle olive oil on top. Lastly, sprinkle
parsley and smoked paprika on top. Serve with
accompaniments of your choice.
22

Baba Ganoush Dip: the bean-free hummus alternative
About the Author
Hi I’m Rachel. Yogi, runner, traveler, marriage therapist, exercise
and health enthusiast. Come follow me on my whole foods, plant
based journey to nourish your body and de-clutter your mind. I hope
my blog, Pure Love Raw, encourages anyone who wants to cook
more often, add more healthy greens to their diet, or try a plantbased
whole foods diet. However, I must warn you that once you go
down this road, you will never want to go back. Your body will crave
unprocessed, “real” foods and complain when you eat otherwise.
Eating fresh, wholesome food will change your life!
23

Mushroom & Bean Spread Toast
Mushroom & Bean
Spread Toast
By: Nia Damalos
Hello Loves, I have been working
on minimizing my meat and dairy
intake for different reasons. Until I
actively tried to change my habits,
I never realized how much I ate!
I don’t believe in one way of eating, I believe
everyone has different body types. However, I
do believe in trying different things and that a
healthy detox is always a good idea! With that
being said, this vegan mushroom & pea toast
has been my jam!
I love gourmet toast, the options are endless!
They can either be sweet or savory, perfect for
breakfast, lunch or a snack. I go through phases
with mushrooms, eat them all the time or never
24

Mushroom & Bean Spread Toast
at all and let’s just say I’m currently in a mushroom
phase (or was last week – my phases have
been changing faster since I’ve been pregnant
haha).
This gourmet toast has a cannellini bean spread
and is then topped with sautéed mushrooms
and peas. It maybe took me 20 minutes to make.
Also, if you have the spread made already from
your first go round, it maybe takes 10-15 minutes.
Let’s get to ittt!
Mushroom & Bean Spread Toast Recipe
INGREDIENTS:
• One 15 oz can of organic cannellini beans
• half of a lemon (add more if desired)
• 5-6 garlic cloves (half whole/ half minced)
• One container of sliced organic mushrooms
• About 1 cup of peas
• 2 tbsp Olive oil
• Salt & pepper
• 4 slices of artisan whole wheat toast

Mushroom & Bean Spread Toast
INSTRUCTIONS:
1. The bean spread is one 15 ounce can of
organic cannellini beans, 2-3 garlic cloves,
start with half of a lemon (add more if desired),
salt and pepper to taste. Blend all
those ingredients together in a food processor
or blender and then place in fridge
to chill. Depending how you like the consistency
of your spread, you can always
add water or olive oil to loosen it up.
2. Preheat oven to 350 degrees (for toast).
3. Heat olive oil to medium heat and saute
garlic until translucent and then add the
mushrooms in. Add some salt and pepper
for taste. For the peas I used organic
frozen ones that I just had to heat up in
microwave or oven. After the mushrooms
were cooked through, I added the peas at
the end to blend the flavors.
4. Once the oven has heated to 350 degrees,
I toasted the bread for about 5 minutes
just to warm it up.
5. Take out the bread and spread the bean
spread, then top with the sautéed mushrooms
and peas! Enjoyyy
About the Author
Hi, I’m Nia! A hat obsessed, wannabe chef, mama-to-be, wife to
Savva, fashion crazed Florida gal who loves all that life has to offer!
Find my recipes and more on my website, niadamalos.com!
26

6 Ingredient Spinach Artichoke Dip
6 Ingredient
Spinach
Artichoke Dip
By: Kristie Williams-Yowell
27

6 Ingredient Spinach Artichoke Dip
One of my favorite things in the
world is to grab a bag of chips and
a delicious dip and just go to town.
It’s a major perk of being an adult.
Like, look, I don’t care what you
say, I’m eating chips and dip for dinner. Just try
and stop me.
Since I started eating mostly vegan, however, dip
for dinner is a bit trickier. My Chipotle Cashew
Queso is a perennial favorite, but sometimes
you gotta mix it up. Spinach and artichoke dip
has always been a favorite of mine (and every
human), so I set out to make a vegan and slightly
healthified version. The final product? Totally
healthy and insanely creamy and delicious.
Bonus points for being crazy easy to make and
comprised of only 6 ingredients. In pursuit of true
vegan dip greatness, I tested multiple variations
of this recipe – using fresh spinach sauteed with
onion, roasting whole heads of garlic, the list
goes on. Turns out sometimes the easy peasiest
recipes are the best.
So what’s exactly in this stuff? Cashews, light
coconut milk, garlic powder, lemon juice, frozen
spinach, and canned artichokes. Salt and pepper
too, but who’s counting?! Like any good vegan, if
you’ve got some cashews soaking in your fridge,
you can whip up this dip and be scooping up hot
and decadent spinach artichoke creaminess in
under 15 minutes. Tortilla chips and are my go
to transport vehicle for this dip but it’s also delicious
slathered on warm and crusty bread. On
Christmas Eve, I got all fancy and used it as a
filling in my first ever attempt at spanakopita.
Basically, this is the perfect dip. All the indulgent
spinach artichoke feels and none of the guilt. In
need of an easy, stress free appetizer for your
New Year’s Eve shindig? Look no further. Bonus
points for leftovers that are right at home with
your New Year’s Day superfood detox.
28

ecipe
6 Ingredient Spinach Artichoke Dip
6 Ingredient
Spinach
Artichoke Dip
Makes about 3 cups, serves 6.
INGREDIENTS:
• 1 cup raw unsalted cashews, soaked 2 - 24 hours*
• 1 cup light coconut milk (from a can)
• 1, 14 ounce can artichoke hearts (packed in water)
• 1, 9 ounce package frozen chopped spinach
• 1 tablespoon lemon juice
• 3/4 teaspoon garlic powder
• 3/4 teaspoon sea salt
• 3/4 teaspoon black pepper
INSTRUCTIONS:
1. Drain and rinse cashews and add to a blender with coconut milk, lemon juice, sea salt, and black
pepper. Blend on high until mixture is very creamy, about 1 minute.
2. Heat spinach in the microwave according to package directions. Allow to cool slightly before
squeezing out any excess water. Drain artichoke hearts and squeeze out as much water as possible.
Add spinach and artichokes to blender with creamy cashew sauce. Blend to roughly break
up artichokes and spinach, about 10 seconds.
3. Scoop mixture into a pot. Heat on the stove top over medium heat until warmed through, 5 to
7 minutes, stirring frequently to prevent sticking. Season with freshly cracked sea salt and black
pepper to taste.
4. Serve warm with tortilla chips or crusty bread.
29

6 Ingredient Spinach Artichoke Dip
Notes
* If you’re short on time, pour boiling water over raw cashews and allow to sit for 10 minutes. Drain
and rinse cashews and continue with recipe as written.
About the Author
Hi! I’m Kristie, a born and bred California girl with a pretty healthy
love of food and formerly schizophrenic diet. I’ve been a picky eater,
a meat eater, a vegetarian, a meat eater again, a vegetarian again,
and now a mostly vegan. After finally educating myself about what
it meant to eat animals, I decided that eliminating as many animal
products from my life as possible – from omelettes to leather boots –
was better for both my physical and mental well being.
Find my recipes and more on my website, The Mostly Vegan:
themostlyvegan.com
30

Arugula-Pecan Cheesy Spread Appetizer
Arugula-Pecan
CheesySpread
Appetizer
By: Kari Gray
It’s true, my absolute favorite way to eat
is vegan. Plant-based. Real whole foods.
Eating this way doesn’t just make me feel
better. I now find it tastes better, and
it’s food I can trust, food I know and love
as food without including any “gross factor”
- there’s nothing that I would have to avoid
thinking too much about in order to continue
eating, and I certainly like taking the “gross”
and “inhumane” out of the equation. There’s
no inner turmoil anymore about what my food
is made of. I just like eating 100% plants, so I
do. I find real plant-based food generally tastes
better and I have never felt better since eating
this way.
31

ecipe
Arugula-Pecan Cheesy Spread Appetizer
One thing I do miss as a vegan, though, is a good
ol’ cheese platter. Back in the day, my favorite
cheese platters always included a variety of
cheeses, each pairing differently with something
like fig so that the fig experience altered depending
on the cheese it was eaten with. I remember
how wonderfully decadent, rich cheese goes
with fruits, veggies, crackers and breads. Cheese
platters are one of those great communal dining
experiences, and I like the idea of bringing
that experience into a vegan lifestyle.
When fresh figs finally became available recently,
I found myself longing for one of those cheese
platters with figs as the star fruit. So I started
messing around in the kitchen, looking for a way
to take a first step toward a vegan cheese platter.
Anytime I can create a recipe that’s quick, easy,
AND delicious - well, then I feel like I’ve reached
my ultimate goal. So, I steered away from complicated
processes and even wanted to avoid the
delay of soaking nuts. Instead, I toasted nuts so
that they were ready to go in 5 minutes. Toasted
nuts add depth and yes, richness to this spread,
creating the ideal foundation for something
cheesy. From there, I added flavors I thought
would pair well with figs, including the cheesiness
of nutritional yeast, and the result is so rich
and satisfying I don’t miss the actual cheese.
I’m so loving how this came out. The spread is
dreamy with the figs - mission accomplished!
I am so happy to include some fresh greens -
the arugula brings a lovely pepperiness to the
spread. We are relying on just basic, real-food
ingredients here with no need for added oils to
achieve that richness - yay! The texture is slightly
sticky and holds together enough to form into
a shape, like a disc or ball - yay, yay! I’m getting
inspired to create a few more varieties of cheesy
goodness so that I can eventually make a whole
vegan cheesy platter, but for now we will consider
this the First Cheesy.
Arugula-Pecan Vegan Cheesy Spread is rich,
salty, a little sweet, and pairs deliciously with
anything you’d normally include on a cheese
platter. Especially figs!
32

ecipe
Arugula-Pecan Cheesy Spread Appetizer
Arugula-Pecan
CheesySpread
Appetizer
By: Kari Gray
Yield: About 1/2 cups
INGREDIENTS:
• 1/2 cup raw pecans
• 1/2 cup unsweetened coconut flakes
• 1/3 cup arugula
• 1 tablespoon nutritional yeast
• 1 tablespoon maple syrup
• 2 teaspoons balsamic vinegar
• 1/4 teaspoon sea salt
INSTRUCTIONS:
1. Pre-heat a small pan over medium heat for a couple
minutes. Reduce to medium-low, then add the
pecans. Toast the pecans in the pan for about 5 minutes,
shaking or flipping the pecans occasionally to
toast evenly. Remove from heat and let cool a couple
minutes.
2. Meanwhile, place all of the ingredients in a small food processor or blender. Once
cooled a bit, add the pecans. Process until all ingredients are well incorporated and evenly
chopped.
3. Form into a ball or use a biscuit cutter to form into a disc. Alternatively, simply place it in a
container. Spread on crackers, figs, sandwiches, or anything else you’d like to spread it on!
Store in the refrigerator up to a week, depending on the freshness of your arugula.
33

ecipe
Arugula-Pecan Cheesy Spread Appetizer
About the Author
When Kari learned that humans can thrive on a plant-based diet, she
was all in - for the sake of animals, the planet, and her own health.
She went from vegetarian to vegan and hasn’t looked back, enjoying
benefits including health improvements and a general overall sense
of well-being. A creator of organic kitchen & table linens for brands
like Food52, Kari saw the importance of broadening her work to
include easy, veg-forward, real-food recipes for the home cook.
She began studying recipe development and became certified in
plant-based cooking through Forks Over Knives. She now develops
delicious recipes that make it easy to eat plants and love every
minute of it.
Find her recipes and more on her website, Beautiful Ingredient
34

Tofu Spread with Dried Tomatoes
Tofu Spread with
Dried Tomatoes
By: Rina from Blueberry Vegan
There are a lot of vegan spreads to
buy nowadays. So much that it is
sometimes hard to decide which
one to choose. Despite the spreads
made from veggies, many of those
spreads have a lot of fat. And often this fat
is cheap sunflower oil, which isn’t the best
choice for your health, because of its fatty acids
composition.
Not only to avoid this fat, but also to save some
money (spreads in the supermarket can be
expensive), make your own spread! However
you’ll need a little fat to round off the flavor, but
just use rapeseed oil for that, which has a better
composition of fatty acids.
Dried tomatoes and oregano add Mediterranean
flair and spice.
Have fun trying this spread!
35

ecipe
Tofu Spread with Dried Tomatoes
Tofu Spread with
Dried Tomatoes
Serves 4 (2 small jars)
INGREDIENTS:
• 200 g (7 oz) tofu
• 40 g (1/3 cup) dried tomatoes
• 2 tbsp soy yoghurt, unsweetened
• 1 tbsp tomato paste
• 1 tbsp rapeseed oil
• 1 tsp oregano
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1/4 tsp onion powder
• 1/4 tsp garlic powder
INSTRUCTIONS:
1. Cover the tomatoes with boiling water and
let rest for 15 minutes.
2. Blend all ingredients until the spread is
creamy but slightly chunky.
Tips/Notes
Because of the yoghurt this spread will age
and get spicier by time.
36

Tofu Spread with Dried Tomatoes
About the Author
My name is Rina and I am the creative mind behind Blueberry Vegan.
My passion is cooking and baking. Since always. And for a while now,
since 2014 to be exact, I only cook and bake plant based. I want to show
you that a vegan diet is not made of side dishes or boring arrangements
where just the meaty part is left out. A vegan diet means abundance
and great food in so many varieties!
Find my recipes and more on my website, Blueberryvegan.com
37

When Being Who You Are Challenges the Norms
When Being Who You Are
Challenges the Norms
By: Leo Babauta
I
believe in shaking up the way things are
done.
Often we’re stuck in a rut of doing things
a certain way, because that’s the way everyone
else does things, because that’s how
it’s always done. Because it’s safe.
But the normal way of doing things is often not
the only way, nor the best way. Bloodletting and
leeches were once the normal way of treating
most illnesses until smart people started questioning
the practice. Women for a long time
were kept out of the workplace because they
were thought to be too weak or emotional for
many jobs. People used to throw away very little,
and nothing was ‘disposable’ because that
was thought to be wasteful … wait, maybe that
wasn’t so bad.
38

When Being Who You Are Challenges the Norms
What if you could shake things up … just by being
who you are? Without having to do anything
but tell someone who or what you are? It turns
out, that’s often been the case in my life. I will
just mildly tell people who or what I am, and
they start getting defensive, even if I haven’t actually
attacked anything they do.
People assume I’m judging them, just because
I do things differently. They’re wrong — I don’t
judge what others do, but rather just try to live
my life consciously, and conscientiously. I often
fail, but in the attempt is everything.
Here are just a few examples from my life:
1. Vegan. Just telling people I’m vegan will
cause all kinds of interesting reactions. Often
people will start to talk about how they were
once vegetarian, or how they eat very little red
meat, or only sustainably. Or they’ll start to talk
about how delicious meat is, or how humans
were meant to eat meat, or ask me if I just eat
salad. I don’t mind any of this. Instantly, people
are giving more thought to these questions than
they ever have in the past. As for myself, the
reasons are simple: I do it out of compassion for
living, feeling, suffering beings who are treated
as objects in our society. (Read: the minimalism
of veganism.)
2. Minimalist. This is probably the other biggest
thing I do that gets a reaction from people. They’ll
talk about how they live with very little, or how
they want to get rid of clutter, or ask me how
you can be minimalist with kids. These are good
discussions. We need to start talking about why
we own so much, why we buy so much (not just
physical stuff, but apps and digital content), why
we’ve become consumers instead of just simply
living. (Read: my blog mnmlist, or breaking free
from consumerist chains.)
3. Self-employed. This is becoming more and
more common these days, of course, but the
majority of our society remains employed by a
corporation (or unemployed). I choose to work
for myself, to be my own boss. And now that
I’ve done it, I’m unemployable. I’ll never go back,
and I’m constantly subverting people I know,
showing them how to break from the chains of
employment if they’re unhappy. There’s no reason
we should work for other people if we don’t
want to.
4. Car-free. Almost a year ago, we gave up our
car. We’d been slowly cutting back on car usage
anyway, but finally giving up a car was liberating.
Most people don’t understand this — they see
the car as a symbol of freedom, of convenience,
without realizing just how much we’ve been
chained to cars, just how inconvenient it is for
us individually and of course as a society. People
often don’t know what to make of someone who
voluntarily lives without a car. (Read: lessons
we’ve learned riding mass transit.)
5. Healthy & fit. There are many people, of
course, who are healthy and fit — much fitter
than me. But I’m healthier and fitter than most
people I know, and while I don’t judge them at
all, discussions always come up about health
and diet and exercise whenever I visit. Choosing
to be active on most days is a radical thing in our
society. Weird, I know.
6. Unschooler. My wife and I homeschool
four of our kids, and that makes us weird. Even
though compulsory schooling as we know it has
only been widespread for a little over a century,
and for most of human history, the majority of
children were educated at home and somehow
their parents found a way to deal with the socialization
issue. Parents who send their kids to
school get defensive when I talk about unschooling,
which is a radical branch of homeschooling
that throws the normal model of school (teachers
dispensing knowledge to students who
memorize it) out the window. We believe our
kids should learn how to teach themselves, as
many of us learned to do as adults. We don’t believe
anyone can create a curriculum of knowl-
39

When Being Who You Are Challenges the Norms
edge that will prepare our kids for a future that
can’t be predicted, for a workforce that is rapidly
changing. Instead, they should learn how to
figure things out for themselves, to solve problems,
to work on their own without being directed.
They’re the entrepreneurs of tomorrow.
7. Goal-free. I’ve written about the radical
notion of giving up goals, though it’s thousands
of years old (Laozi taught it to me). But the idea
of goals is incredibly ingrained in our society
(myself included), that people think I’m weird
for even suggesting you can live an amazing life
of achievement without goals. As if goals were
the only reason to do something great. (Read
more: the best goal is no goal, and the illusion
of control.)
None of these things defines me, but they are all
a part of who I am. They all challenge the norm
in some way, bring up questions and discussion
that otherwise might not occur, and I believe
those are necessary questions and discussions.
About the Author
Leo Babauta is a simplicity blogger & author. He created Zen Habits,
a Top 25 blog with a million readers. He’s also a best-selling author,
a husband, father of six children, and a vegan. In 2010 moved from
Guam to San Francisco, where he leads a simple life. Learn more at
zenhabits.net!
40

Swirly Cinnamon Rolls with Tofu Icing
Swirly Cinnamon Rolls
with Tofu Icing
By: Tara from A Vegan Visit
My best friend and I recently
visited New York to celebrate her
birthday. It was our first time to
The Big Apple and it was one of
those trips that you know you’ll
remember for the rest of your life - filled with
fun, laughter, amazement… and incredible food.
Cinnamon rolls have to be one of the most iconic
foodie treats of New York - the minute you get
a waft of the warm, aromatic scent of sweet,
buttery, cinnamon rolls from a nearby stand,
you just HAVE to have one.
These rolls are everything a cinnamon bun
should be - squishy, soft, doughy rolls with a
sweet and gooey cinnamon swirl and, best of
all, accompanied by a silky smooth tofu icing -
literal food heaven!
I have no doubt that you will LOVE this recipe -
be sure to tag me on Instagram when you make
it @aveganvisit :-)
41

ecipe
Swirly Cinnamon Rolls with Tofu Icing
Swirly Cinnamon Rolls with Tofu Icing
Recipe
Serves: 12-15 rolls
Dough:
• 50g + 1 tsp coconut sugar
• 150ml warm water
• 1 tbsp yeast, dried
• 450g plain flour
• 1 tsp salt
• 50ml warm milk
• 50g aquafaba (the liquid from a chickpea
tin)
• 50g dairy free margarine, melted
Cinnamon Filling:
• 200g coconut sugar
• 12g cinnamon
• 75g dairy free margarine, at room temperature
• 100g sultanas, preferably soaked in orange
juice for 1 hour
• Orange juice for soaking
Sugar Glaze:
• 2 tbsp sugar
• 2 tbsp warm water
Tofu Icing (aka vegan genuis-ness):
• 175g silken tofu, pressed and drained*
• 15g maple syrup
• 35g icing sugar
• 1/2 tsp vanilla extract
• 1/2 tsp cinnamon
• 25g coconut oil, melted
42

Swirly Cinnamon Rolls with Tofu Icing
To make your dough:
1. Add your sultanas to a small bowl and
cover with orange juice. Set aside to soak
whilst you make your dough.
2. In a jug mix your warm water with the
yeast and 1 tsp of the coconut sugar. Stir
and set aside to froth up for 5 minutes.
3. In a large bowl mix your flour, salt, warm
milk, aquafaba, melted margarine and
yeast mix (once it has frothed up).
4. Mix together to form a dough and then
knead on a lightly floured surface for 10
minutes.
5. Place your dough in an oiled bowl, cover
with cling film and a tea towel and set
aside somewhere warm for one hour to
prove.
Filling your cinnamon rolls:
1. Make your filling by mixing together the
coconut sugar and cinnamon.
2. Once your dough has finished proving, remove
it from the bowl and roll it out on a
lightly floured surface into a rectangular
shape around 1cm thick.
3. Generously spread soft margarine over
the dough. Sprinkle with a thick layer of
your cinnamon sugar and drained sultanas.
4. Roll your dough lengthways and seal with
a little bit of water on the edge.
5. Cut off the ends and then slice into equal
slices - you should get around 12 to 15 rolls.
6. If you like your cinnamon rolls to be joined
once they are baked (like hot cross buns)
then place them all on one tray with a little
bit of space in between each one, but
not too much (around 1-2 cm).
7. If you want your cinnamon rolls to be
separate, place them in a deep muffin tin
(greased and lined with greaseproof paper).
8. Cover your rolls and leave them to prove
in a warm place for a further 30 minutes.
9. Preheat your oven to 180C and bake for 18
minutes.
Topping your cinnamon rolls:
1. If you prefer a simple sugar glaze, mix together
your sugar and warm water and
brush this on top of your rolls the minute
they come out of the oven.
2. If you’d like to top your rolls with a silky
smooth tofu icing, blitz all of your icing
ingredients in a blender or food processor
and spread over the top of your rolls
once they are cold. Leaving the icing in
the fridge for 15 minutes before topping
will make this easier to spread as it firms
up a bit.
*To press your silken tofu, wrap the block in a
couple of layers of kitchen towel and place it between
two chopping boards. Add some weight
on to the top chopping board to press it down a
little - something like a tin of chopped tomatoes
will work well. Once it has been pressed for 15
minutes, remove the kitchen towel and you are
ready to go.
43

Swirly Cinnamon Rolls with Tofu Icing
About the Author
Tara, from food and travel blog A Vegan Visit, hopes to inspire you
with new and inventive dishes, along with top tips for vegan travel!
Find recipe re-creations of the best vegan food from around the
world on her blog: aveganvisit.com
44

Low Sugar Blueberry Lavender Jam
Low Sugar
Blueberry Lavender Jam
By: Jennifer Prentice
What better way to preserve the blueberry harvest than to
make some delicious low sugar Blueberry Lavender Jam? A
hint of lavender takes traditional blueberry jam over the top!
45

Low Sugar Blueberry Lavender Jam
Every year, the kids and I go blueberry picking
(and if my husband isn’t working, he comes
too!) Our tradition started long ago when the
kids were toddlers and they ate much more than
they ever dropped in the bucket! Some things
never change!
Our goal every year is to pick 100 lbs to freeze for
snacks and smoothies. Sometimes we make it
(like this year!) and sometimes we don’t. It’s just
one way we eat healthy on a budget. Needless
to say, my family loves blueberries!
While we primarily pick blueberries for snacking
and smoothies, since my pantry was totally
wiped out of homemade jam, I decided to reserve
some of our berries for blueberry jam–but not
just plain ole blueberry jam, I wanted something
more special than that.
If you follow me on Facebook or Instagram,
you know how much I love experimenting with
different jam recipes–and the more usual, the
better! They make such great gifts!
One of my favorite homemade herbal kombucha
flavors lately has been blueberry lavender so I
decided to give blueberry lavender jam a whirl. It
came out delicious! It is truly amazing how just
a hint of lavender can take traditional blueberry
jam over the top!
My family went absolutely crazy over it and I
need to make more —much more! I hope you
enjoy this recipe as much as we do!
46

ecipe
Low Sugar Blueberry Lavender Jam
Low Sugar Blueberry Lavender Jam Recipe
Yields 6 half pints
INGREDIENTS:
• 6 cups mashed fresh or frozen & thawed
blueberries
• 1 cup unsweetened apple juice (preferably
organic)
• 1 1/2 cups organic cane sugar
• 4 1/2 tbsp bottled lemon juice
• 4 1/2 tbsp Low Sugar/No Sugar Pectin ( I
used Ball RealFruit Low or No Sugar Needed
Pectin)
• 1 tbsp dried lavender buds
INSTRUCTIONS:
1. Add mashed blueberries, apple juice, lemon
juice and lavender buds to a large stainless
steel pan or dutch oven.
2. Gradually stir in the pectin and bring to a
rolling boil that cannot be stirred down.
3. Stirring constantly, add the sugar and bring
back to a rolling boil that cannot be stirred
down.
4. Boil for 1 minute and remove from heat.
5. Ladle your jam into hot, half pint jars, leaving
1/4 inch of headspace. Skim off any foam and
process in a water canner for 10 minutes.
Notes
If using a brand other than the Ball RealFruit Low
or No Sugar Needed Pectin, be sure to read the
instructions that come in the package. Different
brands may have you add the ingredients in a
different order.
47

Low Sugar Blueberry Lavender Jam
About the Author
Hi! I’m Jen. My passion for health and wellness has led me in so
many unexpected directions, all of which I’ll be sharing on my blog,
My Healthy Homemade Life. You’ll find everything from my family’s
favorite healthy recipes, herbal home remedies, DIY beauty recipes,
gardening tips and more. Our health journey continues as we face
new challenges and learn more. I hope you’ll join me as I share with
you my adventures in pursuing health and wellness. Find my recipes
and more on my website Myhealthyhomemadelife.com!
48

How to Make The PERFECT Turmeric Latte
How to Make The PERFECT
Turmeric Latte
By: Tara from A Vegan Visit
Turmeric is one of the world’s most incredible spices. It has
anti-inflammatory and antioxidant properties, something we
could all do with some more of!
This recipe gives you the PERFECT turmeric latte; it’s creamy,
sweet and utterly moreish. Enjoy!
49

ecipe
Pumpkin How Whoopie to Make Pies The with PERFECT Spiced Turmeric Maple Cream Latte
Turmeric Latte Recipe
Serves 2
INGREDIENTS:
• 1 can of coconut milk (just the top thick,
creamy bit)
• 400ml unsweetened soya milk (or any other
dairy-free milk)
• 20ml maple syrup
• 1 tsp turmeric*
• 1/4 tsp cinnamon
• Pinch of black pepper
INSTRUCTIONS:
1. Put your turmeric powder, cinnamon and
pepper in a saucepan (off the heat) with a
little bit of your dairy free milk, stir it well
to make a paste and then add the maple
syrup.
2. Add the coconut milk and the rest of your
dairy free milk to the saucepan.
3. Warm gently (don’t boil) and whisk until
the turmeric is fully dissolved and the
milk is warm through.
About the Author
Tara, from food and travel blog A Vegan Visit, hopes to inspire you
with new and inventive dishes, along with top tips for vegan travel!
Find recipe re-creations of the best vegan food from around the world
on her blog: aveganvisit.com
50

If you enjoyed this issue of
CLICK SUBSCRIBE
And never miss a single issue!

VEGAN MAGAZINE
One bite.
One bite is all it takes to make a change.
Much of the food we choose to eat today is destroying our health and vitality. By consuming animal
products, we are creating and fueling disease within us that is causing our own suffering and
shortening our lifespan.
One bite is all it takes to make a change.
Much of the food we choose to eat today is destroying our planet. By consuming animal products,
we are annihilating rainforests, ravaging our oceans, and ignoring the greatest contributor to global
warming. We are supporting an unsustainable food system which neglects hungry masses and
denies future generations a world free from environmental devastation.
One bite is all it takes to make a change.
Above all, much of the food we choose to eat today is causing incomprehensible suffering to the
sentient beings who share this earth with us. By consuming animal products, we are turning a blind
eye to the atrocities that are being inflicted upon innocent animals every day across the globe.
One bite is all it takes to make a change.
Our mission is to do our part to spread this message. As intelligent and compassionate beings,
we are all capable of affecting change once we make the connection. What we have been eating is
wrong. It is wrong for our health, wrong for the planet, and wrong for the animals.
By simply making a different choice about what goes onto our plate, we can say no to these wrongs
and begin to make them right. Each and every person makes a difference. One bite is all it takes to
become vegan and make a change.
We are passionate about sharing the why and the how.
52