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YOUR GUIDE TO VEGAN LIVING

EVANNA
LYNCH
“I like myself bett
er
now Iʼm vegan”

RECIPE
PROMISE
THE Always...
EARTH ■ low-cost
D A Y
ENT
■ quick
MOVEM G
■ easy
INSPIRIN
G E!
CHA N

MAKE IN JUST
Celebrate a 15 MINUTES
WITH SHOP-
cruelty-free BOUGHT BUNS!

EASTER!
Sweet treats and lunchenjoy
ideas for everyone to

HOT TOPIC

Does activism
work? WIN!
JOIN THE A yoga retreat for two
in Goa WORTH £1,500
FASHION
REVOLUTION
How to make your Get healthy!
wardrobe more
sustainable
With
your 7-day
meal planner
23
April2020
Issue 23

£3.50

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Welcome

SAVE 25%
Turn to p26 to
subscribe to

A month of events
your favourite
vegan lifestyle
magazine!

I don’t know about you, but With Easter just around the
I’ve never been happier to see corner, we also bring you a
spring on the horizon! And as delicious array of recipes to
we approach April, there are cater for everyone — from our
a wealth of important dates in hot cross bun custard cake (p33)
the calendar that we should to a hearty savoury strudel for
all be taking part in. First up Easter Sunday lunch (p35).
is Fashion Revolution Week, We also meet the ever-
from 20th-26th April, which inspiring Evanna Lynch this
aims to raise awareness of the issue on p16 — I hope her words
environmental — and human — resonate with you as much as
cost of fast fashion. We explore they did with me and make you
eight ways to go sustainable with feel proud to be part of our
your clothing on p70. The 50th amazing vegan community.
anniversary of Earth Day is also Enjoy the issue, see you
on 22nd April — turn to p20 to next month!
learn about its history and how
you can get involved.

Holly Johnson Editor [email protected]

NEW SPRING CLEAN

This tea contains a
HERBAL REMEDIES
This new vegan
THINGS blend of four herbs
that aid digestion
supplement range
aid with reduction of
TO TRY and cleansing. £2.50 HAPPY SNACKING stress and anxiety.
Super Me capsules, £30
›› at Tesco, Waitrose This Prodigy Coconut Cahoots snack bar
and Sainsbury’s is refined sugar-, dairy- and plastic-free! at lifearmour.co.uk
£1.75 at Amazon and prodigysnacks.com

G E T I N T O U C H , W E L O V E T O H E A R F R O M Y O U !

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April 2020 Issue 23

p47
In this issue Meals that
won’t break
the bank

p33
Make our easy
hot cross bun
custard cake!

p52 p32
Sweet treats Easter biscuits and
and desserts lunch tasty ideas

p40
Quick & easy
bites for when
you’re on the go

on the cover

38 TASTE TEST 16 INTERVIEW

Food We try out some of the best Meet actress and activist Evanna Lynch
11 SIX OF THE BEST EASTER EGGS vegan cakes, cupcakes and treats 20 YOUR EARTH NEEDS YOU!
Because no one should miss out on a 40 FOOD ON THE GO How to get involved with the 50th Earth
little Easter indulgence! Easy lunches and snacks Day campaigns and events
13 NEW FOOD LAUNCHES 44 ACCIDENTALLY VEGAN 24 DOES ANIMAL ACTIVISM WORK?
What’s hitting the supermarket shelves? Products you didn’t know were vegan! We explore this controversial subject
32 CELEBRATE EASTER 45 MEAL PLANNER 28 DESTINATION: VEGAN
All the recipes you need to create Your seven-day guide to The vegan-friendly festivals to
the perfect Easter lunch eating a whole food diet book up this summer
47 BUDGET MEALS 57 NUTRITION NEWS
We prove that vegan meals Tips and ideas for eating well
aren’t expensive! 58 VEGANISM AND PREGNANCY
50 HIGH STREET EATING Everything you need to know about
SUBSCRIBE The best plant-based brunches
52 SWEET RECIPES 61
staying healthy when you’re expecting
FITNESS NEWS
& SAVE Desserts and treats Sustainable gym kit and health tips
69 FASHION NEWS
Ethical brands to discover
Save 25% and never Lifestyle 70 JOIN THE FASHION REVOLUTION!
miss an issue when you 14 HOW TO EAT VEGAN ON A BUDGET 8 ways to be more sustainable
subscribe on p26… Easy tips to cut down your shopping bill 72 HIGH STREET FASHION

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Contents
p81
Cruelty-free p13
anti-ageing New products
creams to tuck into
this month!

p28
Check out these vegan-friendly festivals

p76
How to make
your bathroom
zero waste

p69
Sustainable
fashion

p20
p58 RECIPE Join the Earth
Day movement
What to eat FINDER this April
when you’re
pregnant ››
EASTER RECIPES
33 Hot Cross Bun, Custard &
Blueberry Cake
34 Spring Ratatouille
34 Broccoli, Kale & Cauliflower Gratin
35 Aubergine & Tomato Strudel
35 Herby Potato & Radish Salad
36 Easter Sandwich Biscuits
36 Chocolate & Hazelnut Brownies
Where to shop for silk-free shirts 37 Dark Chocolate Chilli &
75 BEAUTY NEWS Orange Flowers
Cruelty-free make-up and skincare
76 THE ZERO WASTE BATHROOM
p11 OUR FOOD ON THE GO
Simple advice for going plastic free
Six of the best
Easter eggs
RECIPE 40 Asian Slaw
41 Winter Minestrone One Pot
81 BEAUTY COUNTER
Anti-ageing moisturisers and serums
PROMISE 41 Mushroom & Avocado Panini
Recipes will 42 Bahn Mi
always be… 42 Cheese & Spinach Muffins
Regulars BUDGET DISHES
47 Sweet Potato Pizza
7 TRENDING!
The latest news from the vegan world Low-cost ■ 48 Street Tortillas
Made using readily-available 48 Cauliflower Fritters
18 WIN!
supermarket ingredients 49 Mushroom Teriyaki with
A yoga retreat in Goa worth £1,500
Soba Noodles
19 HOT TOPIC
Is it OK to eat avocados?
Quick ■ SWEET RECIPES
Each one takes less than
62 THE BIG QUESTIONS 52 Blueberry Bircher Muesli
30 minutes to prepare
64 BEGINNER’S GUIDE 53 Blueberry & Oat Pancakes
Shopping checklist and vegan swaps Easy ■ 54 Banoffee Gelato
82 LAST BITE! No more than 10 main 54 Banana Breakfast Muffins
Meet blogger Madeleine Olivier ingredients per recipe 55 Shortbread Biscuits

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Contributors

April 2020 Issue 23

The team
Meet the experts and influencers
who helped make this issue

Rachel Hugh Charlotte EDITORIAL

Willis
Publisher Sally FitzGerald
& Neil Potts Editor Holly Johnson
Rachel and Neil are the Is animal activism Creative Director Jenny Cook
founders of sustainable helpful to the vegan Art Editor Lisa Davies
vegan restaurant movement? Charlotte Digital Editor Rachel Smith
brand The Vurger Co. Willis, a freelance Editorial Assistant Amy Potter
(thevurgerco.com). They share their tips journalist and health writer who has ADVERTISING
for eating well on a budget (and dispel worked with The Vegan Society and Advertising Manager Dan Nicholson
those myths!) on p14 this month. Veganuary, debates this on p24. [email protected]
Advertising Executive Will Bayley
Evanna Lynch Kathleen [email protected]

Best known for her role

in Harry Potter, Evanna
Rogers PRODUCTION
Head of Marketing & Production
went vegan five years Kathleen is President of Verity Travers
ago and has since set the Earth Day Network, Marketing Executive Cara Northcott
up vegan podcast which celebrates 50 Print William Gibbons & Sons Ltd
Chickpeeps, founded years this April. She Tel +44 (0) 1902 730011
The Kinder Beauty Box and regularly was formerly an environmental lawyer Distribution
takes part in activism. Read about her and aims is to take the environmental Marketforce (UK) Ltd,
inspirational journey on p16. movement to a wider audience. Read 5 Churchill Place, Canary Wharf,
more about Earth Day on p20. London E14 5HU
Tel +44 (0) 20 378 79001
ANTHEM
Laura Matt Turner Managing Director Simon Lewis
Freeman A spokesperson for Chief Executive Officer Jon Bickley
The Vegan Society
Laura is a Scottish, (vegansociety.com) SUBSCRIPTION ENQUIRIES
dual licensed GP and which provides shop.anthem.co.uk
Certified Lifestyle information and call UK 0844 856 0642
Medicine Doctor. She guidance on various international +44 (0)1371 853 609
went vegan after being diagnosed with aspects of veganism, Matt looks at the Calls to 0844 numbers cost
cancer three years ago during her second issues surrounding avocados this month. 7p per minute plus your phone
pregnancy. Turn to p62 where she answers Are they vegan? Turn to p19 to find out! company’s access charge
your health-related questions.

Toni Vernelli Veronika

Toni is Head of
Communications
Charvatova
at Veganuary (uk. Veronika Charvatova
veganuary.com). She MSc is a researcher at
answers your burning Viva!Health, which is a
questions about some part of the charity Viva! Anthem Publishing
(vivahealth.org.uk). She shares her
Piccadilly House,
of the ethical issues relating to veganism London Road,
on p62 this issue. advice for eating well when you‘re Bath BA1 6PL
pregnant on p58. +44 (0) 1225 489 984

All paper used in this publication comes

from responsibly managed forests

All content copyright Anthem Publishing Ltd 2020.

All rights reserved. While we make every effort to
ensure the factual content of Simply Vegan magazine
YOUR GUIDE TO VEGAN LIVING is correct, we cannot take any responsibility nor be
held accountable for any factual errors printed. Please
THE
Each issue, we bring you quick and easy recipes with
make every effort to check quoted prices and product
SIMPLY specifications with manufacturers prior to purchase.
VEGAN no weird ingredients, expert advice for beginners, No part of this publication may be reproduced, stored
in a retrieval system or resold without prior consent
PROMISE tips for living a more ethical, sustainable lifestyle and of Anthem Publishing Ltd. Simply Vegan magazine

all the latest in vegan health, fashion and beauty.

recognises all copyrights contained within the issue.
Where possible, we acknowledge the copyright holder.

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#Tren di n g
News

Check out all the latest news, events, product

launches and more from the vegan world this month COLOUR ME HAPPY
Spring is the time to embrace
colour once again and what
better way to do it than with
a bright new lippy? We love
Tropic’s Kiss Me Quick lipsticks,
£20 at tropicskincare.com.
Tropic is cruelty-free, vegan and
100 per cent carbon neutral.

JOIN THE ZERO WASTE CLUB!

Organic delivery service Abel
& Cole has removed single use
packaging from its most popular
pantry items and now delivers
them in returnable, refillable
pots. This pioneering service,
named Club Zero, makes Abel
& Cole the first ever online
retailer to offer a refillable
service in the UK, as part of your
normal weekly shop. Sign up at
abelandcole.co.uk

3 OF THE BEST Mother’s Day gifts Share the vegan love!

1 3
Vegan afternoon tea, £12.50 Build your own vegan care

2
Chapel House organic
per person at Dobbie‘s sparkling wine, £25.99 at package, from £8.50 at
Garden Centres chapelhousevineyard.co.uk dontbuyherflowers.com

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#Tre n di n g
MUST VISIT
By Chloe
COVENT GARDEN, OXFORD CIRCUS,
TOWER BRIDGE AND THE O2
Founded in New York, By Chloe quickly
became a household name before opening
its first site in the UK in 2017. It now has
four eateries across London, all of which
offer a 100 per cent vegan menu. From
guac burgers and pesto meatball subs to
tofu fish and chips, a roast dinner and even
homemade doggy treats, its eclectic menu
ensures everyone is catered for! If you’re
in a hurry, grab a chickpea tuna or shitake
bacon sandwich to go and maybe an iced
matcha latte on the side. All served with a
touch of humour, this really is plant-based
food heaven… eatbychloe.com

PANTS TO LANDFILL Reduce

Pretty Polly have introduced the your
LOVES
UK’s first range of biodegradable impact
underwear. The garments are knitted Newly
with an innovative polyamide yarn which launched at
Superdrug,
biodegrades within three BEYOU is an
to six years when properly all-natural,
disposed of in landfill, cruelty free
range that’s
reducing its environmental affordable too.
impact and helping the If you want
huge problem of textile to ditch the
waste. The Eco Wear tampons for
good, their
range starts at £10, menstrual cups
prettypolly.co.uk cost £14.99 and
can last up to
ten years.

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News

High street heroes WHAT’S ON

Aiming to use 100 per cent
sustainable or recycled
››
HAVE YOU TRIED? Find out what vegan
materials by 2030, shows and events are
H&M are launching Caffè Nero coming up in April
a new collection Meatball Panini
on 26th March
From £4.45
which features
Made with mushrooms and
vegan leather bags borlotti beans, these vegan
and shoes made meatballs are toasted in
from wine waste. stonebaked sourdough with
a rich ragu, vegan cheese,
Created by Italian mayo and spinach.
firm Vegea, this BATH VEGAN FESTIVAL
innovative new 4th April,
Bath Pavilion
biomaterial — This bustling event is always a
shown left on the big hit, offering 80 stalls, world
catwalk of Bare food caterers, cookery demos,
inspirational talks, interactive
Fashion last year workshops, yoga and children’s
— is made from activities running throughout
grape skins, stalks the day. Entry is £4 or £15 for
and seeds discarded VIP entry and a goody bag,
under 16s go free. Find out
during wine production. more at veganeventsuk.co.uk
Find out more at hm.com.
IMAGE BARE FASHION

SOUTH WEST VEGAN FESTIVAL

11th April,
The Passenger Shed, Bristol
From vegan sushi cookery
demos and food stands to
animal rights talks, there’s lots
going on at this charity event to
inspire and inform. Entry costs
£3 or £15 for a VIP ticket and all
proceeds go to Farplace Animal
Rescue. Book now at
southwestveganfestival.com

Celeb hero vs Unsung hero

NATALIE PORTMAN LUCY START
A vegetarian from the age of nine, Natalie This edible garden designer is on a mission to BALANCE FESTIVAL
went vegan in 2011 and has since used her public prove that gardening doesn’t have to be an exact 17-19th April
platform to raise awareness and inspire the world science and that anyone can grow their own veg. Old Truman, London
She shares daily inspiration with 60k followers
to go vegan too. She regularly speaks out at events With a focus on wellness and
on Instagram, and has now launched a YouTube
and on social media, and in 2017 she narrated and
channel in partnership with top chef, Mike Keen,
healthy living, this fun-packed
co-produced the documentary Eating Animals for a series of videos educating people about how event includes a host of fitness
which exposes the ugly truth behind factory you can get creative with what you grow. Follow classes, a meditation dome, live
farming. You can also find Natalie sharing her love Lucy on Instagram.com at @shegrowsveg or visit cooking theatre, shopping areas
of vegan cooking on YouTube. her website at shegrowsveg.com and much more. Tickets start
at £55 for full day admission.
Have an unsung hero you’d like to nominate? email [email protected] balance-festival.com

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#Tre n di n g CLUB
OF THE
TAKE FIVE HAVE YOU TRIED?
MONTH
›› Sweet Freedom ›› London Vegan Meetup
Chocolate Spread
£2 at Iceland
Enjoy a guilt-free treat with this
palm-oil free, refined sugar-free
spread. 10 per cent of profits also go
to The Orangutan Project.

WHY WE LOVE IT…

Read
THE FUTURE WE CHOOSE This inclusive group now has
by Christiana Figueres over 9,500 members and
£12.99
Recommended by everyone is open to non-vegans too.
from Jane Goodall to Leonardo What better way to discover
DiCaprio, this inspirational some of the amazing plant-
book is ‘a passionate call
to arms’ from the former
based eateries in the capital?
UN Executive Secretary for They also organise country
Climate Change and the senior walks and gather for games
political strategist for the Paris
nights, supper clubs and
Agreement. Find it on Amazon.
book clubs. Join for free at
londonveganmeetup.co.uk

From left
Bag, £68 at
Blackwood;
Collar and
lead, £16.50
at Pet Pooch
Boutique;
Kypwell
skincare,
Listen from
THE PLANT PROOF PODCAST £20 at
Plant-based nutritionist Simon kypwell.com
Hill talks to athletes, experts
and industry leaders about
everything from fitness to
heart disease.
Pop your cork
From beauty products to bags and footwear, cork
is the latest eco material to be dominating the
scene. Natural, recyclable and harvested without
chopping down the tree, cork is water-resistant
and can be used to make durable vegan leather.
Here are a few of our favourite products…

Far right
Personalised
cork wallet,
£30 at Treat
Republic
Watch This image
Cork shoes by
CALLED TO RESCUE
This heart-warming film
Asportuguesas

follows the lives of rescued

animals and dedicated
workers on various
sanctuaries in America. Visit
calledtorescuefilm.com or
watch it free on YouTube.

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Easter eggs

Doisy & Dam Divine Chocolate

For something a little different, check Made with Fairtrade ingredients
out this 70% dark chocolate egg with and no plastic or palm oil, these
two packets of Nuttercups, which Divine Easter eggs also taste
contain a deliciously rich almond incredible! From £5 at Ocado,
butter. £6.99 at Holland & Barrett Waitrose & Holland & Barrett

6 OF THE
BEST

Easter
eggs
It’s never too early to start
NOMO eating Easter eggs, right?
Creamy chocolate, sweet raisins and
crunchy rice pieces are a winning Here are a few of our
combination in this brand new egg. favourites…
£5.99 at Holland & Barrett

Cox & Co
This award-winning egg is made from
sustainable dark chocolate and raw
cacao nibs and comes wrapped in a
compostable bag made from wood
pulp. £8.50 at Ocado

Buttermilk
Not a fan of the dark side?
Try these alternative milk Mummy Meagz
chocolate eggs instead. They’re If you haven’t yet tried this new vegan take on the
gluten and wheat free too! classic crème egg, you need to stock up on some
£5.99 at Holland & Barrett for Easter! 99p each at Holland & Barrett

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New food launches

Lizi’s
Super Muesli
This brand new breakfast cereal
comes in four flavours — all of
which are vegan-friendly and
packed with goodness!
£4 at Waitrose

Good Catch
Made with a blend of peas,
chickpeas, lentils, soya, fava beans
and navy beans, plus seaweed and
algae extracts, Good Catch is high in
protein and omega-3. £2.50 at Tesco

NEW
FOOD!
Oggs Chocolate
Celebration Cake Supermarket
The first vegan celebration cake
to launch in UK supermarkets,
this indulgent bake is the
perfect cheat for birthdays and
celebrations. £8 at Waitrose
launches
Take a look at the exciting
new vegan products
hitting the supermarket
Mummy Meagz shelves this season
We can’t get enough of these new
rocky road bars, made with gooey
Belgian chocolate, crunchy biscuit
pieces and fluffy marshmallows.
£1.29 at Holland & Barrett

Higgidy Pie
Filled with a warming blend
of aubergine, red lentils
and spinach and spiced
with cumin, chilli and garam
masala, this new vegan pie is
topped with a puffed rice, date
and pumpkin seed crumb.
£3.90 at Waitrose and
Sainsbury’s

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vegan on
at

ab
e
How to

udget
It’s a common myth that cooking vegan food is expensive. In fact,
a vegan diet is often the cheapest and most sustainable way to eat,
say the founders of The Vurger Co, Rachel and Neil

#1 Batch and bulk

cooking
Cooking in large quantities is a great way
to eat vegan on a budget, as the price per
portion ends up much less than it would if
you were cooking a new meal each night.
It’s also a great way to save yourself time
and effort during the week! We love to T H E
cook a big old stew or some sort of tray A U T H O R S
bake or casserole on a Sunday and then Rachel Hugh and
#3 Stock up on key
freeze or refrigerate the rest in individual Neil Potts are
containers for the coming week.
the founders of
sustainable vegan
cupboard ingredients
restaurant brand
Oils, flours, seasonings, tinned
ingredients and dry food like pasta and
#2 Eat seasonal food The Vurger Co.
grains are all ingredients with a long
Food that’s in season tastes better
The pair have
been on a mission shelf life and they’re great to keep in the
and it’s also a great way of eating vegan to revolutionise cupboard for when you need to throw
on a budget. Check what’s on discount fast food through together a meal. Try to buy dry (rather
at the front of the fruit and veg section the power of than pre-cooked) rice, lentils and quinoa
at your local supermarket — that’s usually plants since 2016. as this can be up to five times cheaper!
what’s in season! thevurgerco.com

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Budget tips

#4 Don’t waste the

food in your fridge
If you’re aware you have a lot of food left in
your fridge, pull it all together to cook what
we like to call a ‘throw together’ meal! This
is one of our favourite ways to eat vegan
on a budget and we often look forward to
these meals the most as they introduce you
to combinations you may not have tried
before. It also makes a change from your
usual week-night recipe rotation.

#5 Put your freezer

through its paces!
The freezer is literally our favourite piece
of equipment when we’re eating vegan
on a budget. Anything that’s nearing its
expiry or you know you won’t eat soon,
whack it in the freezer! You can freeze
food items such as banana, spinach and
kale for smoothies. You can also freeze #8 Grow your
sliced bread and, of course, your home
cooked meals! Just check to make sure
own veg
This can be very rewarding
before you freeze anything to see if it’s
and a great money-saving
freeze-able. Many items such as fruits
hack. Start with herbs in your
and vegetables are often cheaper to
kitchen and go from there!
buy frozen. They will have been frozen
Find out more about growing
from fresh and so often contain more
your own urban veg garden
nutrients than vegetables that have
at growveg.co.uk
been sat on the shelves for a while.

#6 Start using food #9 Eat slower! #11 Eat wholefood

waste apps to get It’s a simple piece of advice, but we and wholegrains
free or cheap food often underestimate this one. When we
eat too quickly our bodies don’t have
These will leave you feeling more
satisfied, more energised and less likely
Apps such as Karma, Olio and Too Good time to recognise when we are full, so to be picking up those impulse-buy snacks
to Go are an amazing way of getting your we often over eat. The slower you eat, mid morning or afternoon. Pack in beans,
hands on free or cheap vegan food. Collect the more time you are giving food to local and/or seasonal vegetables, lentils,
from neighbours or nearby restaurants, reach your stomach. You will feel fuller quinoa, pasta and rice.
or put your own food on offer and spread faster and may have food left for another
the vegan foodie love! Eating vegan on a
budget has never been so social.
meal later in the week.
#12 Use expensive
ingredients in small
#7 Only buy what you #10 Try investing in quantities
really need a budget vegan This includes things like nuts, seeds,
If you find yourself with loads of wasted dates, sweeteners
food every week, consider what you cookbook such as maple
actually need when you’re at the It’s sometimes nice to have a syrup and agave,
supermarket. If it’s a perishable item such physical cookbook rather than avocado,
as fruit or veg, try and work out what meal always looking online. We love nutritional
you’re actually buying it for before you any of Deliciously Ella’s books yeast,
purchase. If you’re not sure, come back for as her recipes are accessible, powders
it later. If you’re a ‘once a week’ shopper, simple and affordable and (cacao, maca,
try breaking up your supermarket shop to champion common household carob,
carob etc) and
two or three times a week instead of one ingredients. So Vegan in 5, is great pre-made food
big one. Then you’re only buying what you too, and contains a whole host of like energy
need rather than overbuying and throwing cheap vegan recipes all using five bars and ready
things away at the end of the week. ingredients or less. meals.

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MEET

Evanna
Lynch
The actress shares her journey
from vegetarian to animal rights
advocate and podcast host

B
orn in County Louth, Ireland
in 1991, Evanna — or Evy as
she’s known to her friends
— was Harry Potter obsessed
from a young age. She went
on to star in the series of
films, and has since used
her fame and influence to
promote animal rights and welfare issues,
working with Mercy For Animals, Animal
Equality, PETA and Compassion in World
Farming. Here she shares her passion for
all things vegan related…

When did you go vegan?

I went vegan in late 2013/early 2014. I
don’t have a precise ‘veganniversary’ date
because it was a gradual transition for
me. I tried and failed a few times and had
many vegetarian
relapses. A lot of
that was due to my
past history with
IMAGE: FAYE PUFF
eating disorders. It
wasn’t until a friend
introduced me to vegan. It’s made me a much more
the ‘crowding out’ patient and forgiving person because
method — whereby It took Eating Animals the experience of loving people who
you introduce
new vegan foods
for me to understand participate in something terrible really
deepens your empathy.
into your diet and the bloodshed. But the overarching thing that has
substitute animal changed is that I just feel like I gained a
products with part of myself back that the world had
plant-based would lose their life for a meal. It worn away. I was always vegan in my heart
products before you took another few years
years, and reading and soul. I actually believe most people
cut anything out of the book Eating Animals, for me are. But we grow up in a society that leads
your diet — that I was to understand the bloodshed and us away from the authentic knowing within
actually able to violence inherent in the process of eggs ourselves, that numbs our compassion
healthily make the transition. It really does and milk production. It is a heart-centred and exacerbates our need to be small, be
feel joyful and abundant now. I thought cause for me and that’s why I don’t really the same, to not stick out, and we end up
there’d always be a degree of sacrifice argue with people about veganism online sacrificing parts of ourselves in the process.
and deprivation inherent in cutting out or in person. I’d rather spend my time Going vegan for me was very empowering.
animal products and frankly, it feels fighting the system that normalises and I like myself better now. I feel at home in
completely the opposite. profits from animal exploitation than myself. I think it’s because when you go
arguing over whether it’s right or not. vegan you’re making a profound statement
What was your main reason? of who you are. You’re saying ‘this is what
The animals really, and an aversion How has this impacted your life? I believe and even though everyone is
to violence. I was already an ethical Oh gosh, in countless ways. I have a telling me that’s crazy and extreme I know
vegetarian since the age of 11 as I couldn’t community like never before. I’ve met it’s right so I’m going to do it anyway’.
bear the idea that an innocent creature some of my best friends through being Veganism reacquainted me with my values.

16 | | APRIL 2020
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Interview

Tell us about the new series of your vegan in your diet but I just found to
podcast, Chickpeeps… go completely vegan and cruelty free
It’s been great! We’ve had some brilliantly in your make-up routine, you practically
entertaining guests such as Dino Luciano, have to have a chemistry degree or at
and Nikki Glaser, and incredible activists least be prepared to do a lot of detailed
like Leah Garces and Colleen Patrick research online. We wanted to make it
Goudreau. We’re having much more easy and affordable for people to
nuanced conversations this season about discover and support amazing vegan
how to be an effective activist, it’s not the and cruelty-free brands.
basics of veganism and we’re not giving
black or white answers. What are you three favourite vegan
We also have a much greater focus on beauty products?
At a Mercy sustainability this season and how that I love the IGK Beach Club texture spray. As
for Animals goes hand-in-hand with veganism. It a flat, fine hair sufferer, this thing changed
gala with Milo wasn’t a topic I knew much about before the game for my vegan beauty routine!
Runkle and this season started but our audience kept I love big hair and I do not have it but
Elliot Knight requesting education on this topic and with this product I can pretend. I’m also
I realised it was something I was quite obsessed with Inika’s Curvy Lash Vegan
ignorant about so I’m using this season Mascara. People always compliment my
Irish Evanna to address my own lack of knowledge as eyelashes when I wear it which is a very
admits to liking
d
much as anyone else’s! And that’s why I weirdly specific compliment to get so
any potato-base started the podcast really — to continuously it’s obviously good stuff. I also love Bite
vegan dish!
learn about veganism and how to make Beauty’s Changemaker foundation.
better, more compassionate choices.
What’s your favourite vegan dish?
How did you come to set up the Kinder Vegan Shepherdess Pie! I cooked this for
Beauty Box? my junior cert home ec exam when I was
It was an idea hatched between my 15 and got an A1 and my mum makes it
co-founders, Daniella Monet, Andrew every time I come home. Fact: if you’re ever
Bernstein and I. Andrew used to work cooking for an Irish person, know that their
at PETA and then moved to work at appetite won’t be truly satiated if the meal
a subscription box company and he does not include mashed potatoes.
connected Daniella and I with the vision to
create a vegan subscription box. Daniella What are your plans for the coming year? 
and I are both actresses and ethical vegans I’m playing Ophelia in a theatre production
and knew the struggle of working in the of Hamlet in the spring and continuing to
entertainment industry and trying to find produce Chickpeeps episodes on a weekly
make-up artists or brands that would cater basis until July. After that I’m going to take
to our vegan values. It’s one thing to go a break and focus on my writing.

With Harry Potte

r
Byrne
Listen to Evanna’s
co-star Scarlett
inspiring podcast at
thechickpeeps.com

Comedian
Nikki Glaser
features in
episode 7 of
Chickpeeps

APRIL 2020 | | 17
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Competition

PRIZE
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YogaMagic Eco Retreat in Goa is offering one lucky
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ecently rated among the top 20 Celebrating 17 years in Goa this year,
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Vegan debate

H O T T O P I C

Are avocados vegan?

Since that episode of GI, it’s a question many of us have been faced with.
Should we ditch our avo on toast? Matt Turner shares his thoughts

I
t’s important to examine our
definition of veganism when That’s not to say we don’t
answering the avocado fully understand the reasons
question. Veganism is ‘a why some vegans might
way of living which seeks to shun avocados in the future.
exclude, as far as is possible It’s an individual choice and
and practicable, all forms of one that should be respected,
exploitation of, and cruelty but we would fall short of
to, animals for food, clothing claiming that avocados are
for any other purpose.’ not vegan altogether.
The emphasis here should
be on ‘possible’ and ‘practical’. THE ENVIRONMENTAL IMPACT
We acknowledge that in a non- Another issue often raised
vegan world, it is simply not is the environmental impact
possible for everybody to avoid of avocados. It’s been widely
all forms of animal exploitation. reported that compared to
other fruits and vegetables, the
COMMERCIAL BEEKEEPING In a non-vegan world, it is simply impact is relatively high.

not possible for everybody to avoid

A sad reality that we have Of course, this is still
to face up to is that many nowhere near the level of
products that are considered
vegan staples are mass-
all forms of animal exploitation. climate destruction that animal
agriculture and the production
produced in a way that is of meat foists upon our planet,
reliant on commercial beekeeping: beans, tomatoes, so you are still doing better than most.
almonds, butternut squash to name but a few. Regardless of whether you’ve had avocado on toast
Avocados fall into this category as well. this morning or not, research by Oxford University has
Therefore, how restricted would our diets be if the shown that a vegan diet is the single most effective
assertion that avocados are not vegan was put into way to reduce our environmental footprint.
practice as a new ethical gold standard?
This issue of migratory beekeeping, which is THE ART OF THE POSSIBLE
essentially the moving of colonies from one area to In short, even as vegans, there are always better, more
IMAGE: TAPKIMONKEY/GETTY IMAGES

another for the purpose of pollinating crops, is often T H E ethical choices we could make when it comes to food
raised. The trouble facing vegans is that many of us A U T H O R consumption. To some, that will include a diet that
will not be able to specifically source where or what Matt Turner is a is avocado free — for valid reasons. That being said,
farm the avocados from our local supermarket or spokesperson for by our definition of what is possible and practicable,
market came from, or how ‘natural’ the pollination The Vegan Society,
avocados can form part of a vegan diet.
process actually was. If it’s not traceable, how are we Keep on doing your best — and if you did
which that provides
information and
meant to know? guidance on various Veganuary or you’re new to veganism, good luck
This is why it is all about what is possible and aspects of veganism. with your journey! If you need more support, we’ve
practicable. Sadly, it is both impossible and impractical vegansociety.com got everything you’ll need to educate yourself at
for many to avoid mainstream farming practices when vegansociety.com, including recipes, nutrition advice
it comes to crops, fruits and vegetables. and more.

APRIL 2020 | | 19
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Environmental change

Your Earth
needs you!
Join the Earth Day movement as it
celebrates its 50th year and ind out why
it’s more relevant now than ever before

T H E E X P E R T
Kathleen Rogers is the Earth
Day Network President. She
was formerly an environmental
lawyer and has led the Earth
Day network since 2011. Her
aim is to take the environmental
movement to a wider audience.

E
very year, on April 22nd, people
around the world come together to
celebrate and campaign for greater
protection for our planet. The event,
known as Earth Day, is an ever-
growing worldwide movement that
aims to bring attention to the major
issues that our environment faces
and to ight for change.
The birth of this environmental movement
happened in April 1970, when the irst Earth
Day saw 20 million people campaign for better
treatment of our planet. Air pollution was rife,
oceans and marine life were being devastated by
oil spills, and rivers were overlowing with litter. The
movement acted as a voice for the environment —
activists took to the streets to protest
the damage being done to the
planet, demanding something
be done. “20 million people all
doing the same thing in a single
day in protest — it was quite a wake up call
to the members of congress and other legislators
who suddenly became very afraid of all those
people,” describes Kathleen Rogers, President of
Earth Day Network. Within a year, and with a lot of
pressure from the movement, the United States
Environmental Protection Agency and the passage
of the Clean Air, Clean Water and Endangered
Species Acts was formed.
This year, Earth Day is celebrating its 50th year,
but its mission is more relevant than ever. Our
planet is in an environmental crisis. We are faced
with huge challenges from loss of biodiversity,
pollution, degradation of our ecosystems, and
climate change. “We’re seeing an extraordinary
proliferation of plastics, which have really
devastating impacts on natural systems,” says
Kathleen. “The list of problems that existed in the
70s was bad enough, and now worldwide, with a 

APRIL 2020 | | 21
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Environmental change

growing population, it’s almost impossible to keep “Our campaigns are intended to activate
up with degradation, species decline, and then the at least a billion people worldwide to
mother of all problems — climate change, which is meet Earth Day’s 2020 theme of climate
accelerating it all. So this decade is viewed as the last action,” she adds. Here are some of the
decade where we can get our act together.” campaigns being launched this year…
Earth Day Network, the global coordinator of
Earth Day, is bringing Earth Day back to its roots EARTHRISE
for 2020, building an intergenerational movement This is a mobilisation to demand climate
demanding change. “People are using the 50th as action that will involve millions around the
they did in the 70s — to really get people to kick-start world on April 22, 2020.
their own movements in their own communities,”
says Kathleen. Earth Day 2020 will serve as a catalyst THE GREAT GLOBAL CLEAN-UP
for bringing people together worldwide to raise A nationwide campaign to remove billions of pieces
awareness of global and local environmental issues of rubbish from beaches, rivers, lakes, trails, and
and campaign for change. parks in your local area.

EARTH CHALLENGE 2020

Get involved The largest ever global citizen science initiative,
This year, Earth Day Network is launching a number which will arm everyday individuals with the tools
of campaigns to spark the largest, most diverse they need to report on the health and wellbeing of
global mobilisation in history. “Our world needs the environment. From water quality, to air quality,
a united response for bold action,” says Kathleen. to the species around them, a mobile app will make
it possible to collect billions of observations to
promote policy change in these areas.

FOODPRINTS FOR THE FUTURE

The food system produces over a quarter of
all greenhouse gas emissions, of which
approximately 80 per cent are associated with
livestock production. This is a collaboration
with individuals, communities, and partners
across all sectors to tackle this.

ARTISTS FOR THE EARTH

A global campaign bringing together artists
from around the world in every discipline,
using the power of their work to engage the
public with the critical issues of the environment. 

GLOBAL TEACH-INS
This was the original model of Earth Day 1970,
calling on people around the world to take part
with the goal of reaching more than 500 million
students and community members worldwide. Sign
up online and you’ll be given resources that will help
you organise your own environmental teach-in to
educate others in your community.

There are so many things you can get involved

with — including clean-ups, peaceful protests,
fundraisers, tree planting, music events and more.
You can even host a your own Earth Day
event for your local community. To ind
out what’s happening in your area, head
to earthday.org/earth-day-2020.

ACT NOW!
As well as participating on 22nd April, it’s easy to get active against climate
change in everyday life. “Remember that your voice is your most valuable tool…
the fate of our planet rests on what we do now,” says Kathleen.

• Campaign • Go vegan • Be informed • Choose to walk • Compost and • Cut back

You don’t need to Animal agriculture, and spread Or cycle, or use recycle Stop using single-
wait for an event to contributes as much the word public transport — Don’t add to landill use plastics; only
get yourself heard. greenhouse gas as Educate yourself whatever you prefer. — get clued up on buy what you’ll use;
Write letters and vehicles. Choosing and others about But by driving less, how to correctly choose vintage
emails to companies a plant-based diet the environment, you’ll be helping dispose of your clothing over new.
and the government is one of the most and explain why it to keep pollution household waste. If everyone had
to urge them to act. powerful ways is important to take levels down. this mindset, waste
to reduce our care of it. production would
individual carbon be signiicantly less.
footprints.

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We’ve never been more aware of

animal suffering, but does animal
activism do anything for the vegan

A
movement, asks Charlotte Willis.

Does
nimal activism. Two words,
which, when strung together,
breathe quite distinctive
reactions into individuals,

m al
both inside and outside of

a ni the vegan movement. For some, animal

activism is at the crux of what it means
to be a vegan. For others, it’s something
which negates the progression of

is m
veganism into the consciousness of the

activ wider population.

Where it all began

Animal rights activism, also termed

work?
animal liberation movements, can be
traced back to the animal protection
movement in Victorian England. Here,
early campaigners responded to the
cruel treatment of workhorses and stray
dogs in urban areas. The modern animal
rights movement in the UK is said to have
been founded in the 1970s by a group of
T H E Oxford University graduates, who began to
A U T H O R actively encourage others to view animals
Charlotte Willis is a as having moral rights by arguing their
freelance journalist and
case to philosophers at the university. The
health writer who has
worked with The Vegan
movement gathered momentum, inspiring
Society and Veganuary. other academics and notable figures to
join the movement in the 1980s and 1990s,
introducing the world to the necessity of
animal protection from human exploitation.
Animal activism, from the view of those
of us within the vegan movement in
particular, recognises the need for
animals to be regarded as sentient
beings, whose voices are worthy of
being heard and whose lives are
equally as important as our own.
As such, modern activism
encourages the public to voluntarily
stop using animals in day-to-day
living, in every aspect including food
and clothing. United in this one belief,
organisations such as Surge,

24 | | APRIL 2020
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Vegan ethics

PETA and Viva! were born, with ›› What we should awareness and vigilance surrounding

all be doing is finding

a mission to educate the public about animal rights protests. To exacerbate the
animal maltreatment. situation, police interventions are often

Awareness is essential smaller ways to streamed live on social media and shared
amongst protesters within the community,
We’ll all have seen striking campaigns by incorporate activism adding to the ‘them vs us’ mentality. Such
PETA against the use of animal fur, and treacherous protests are encouraging to
more recently, the work of Anonymous For into our daily lives.
lives some, but nothing more than a nuisance
The Voiceless, staging Cubes of Truth in to others, and may even present a barrier
city centres around the UK. These groups when it comes to having a considered
work to raise awareness of the horrific, yet conversation about animal ethics and the
lesser known, ways in which animals are global need for dietary change.
treated and ultimately killed for human
consumption. This is done via exposure Is activism the way for all? Activism for you
strategies, which show members of the Whilst raising awareness is critical in Concerns for animals‘ welfare is one of
public images or footage depicting order to encourage the public to make the main reasons individuals give for
animals caught up in the trappings of the a connection between the foods they making the decision to try veganism, and
meat, dairy and egg industries. These are eat and the lives at stake, some methods as such, animal activism should remain
powerful messages, which gather mixed of animal activism aren’t effective, or an important aspect of every vegan’s
reactions from onlookers. practicable for all. For example, some work to encourage a mass change in
There’s no doubt that these exposure people will not find witnessing disturbing dietary choice. However, that’s not to say
strategies of animal rights groups gather footage of benefit. Not because these that we all begin eliciting an ‘anything
crowds. Quite often, if the reaction is individuals refuse to accept that it goes’ policy. It is important to remember
salient enough, group action will result happens, or are blind to animal suffering, that not everyone will respond to, or feel
in animal rights organisations receiving but because the footage is actually quite comfortable participating in all methods of
newsworthy attention. Large-scale events traumatising to witness, leading to a activism — and that’s perfectly ok.
such as the record-breaking turnout at the startled reaction and a tendency to avoid What we should be doing is finding
Official Animal Rights March, organised witnessing such violence. smaller ways to incorporate activism in
by Surge last summer, and the blockade Other activist methods, such as a practice which we as individuals are
of Smithfield Meat Market by Animal taking animals from farms, invading comfortable with, and can include in our
Rebellion in October last year, hit the slaughterhouses or creating barricades everyday lives. Whether this be sharing a
headlines, bringing the importance of around higher profile areas, may cross post about animal welfare on Instagram,
animal advocacy to the forefront. An the line into illegal activity — the actions donating to an animal sanctuary, or simply
important stand for animal liberation, these of which have led to a heightened police starting a life-changing conversation with
events are designed to unite individuals member, activism can
a friend or family member
who wish to publicly speak up for animals be as small or large-scale as you like it to
under human control. be, so long as no one is harmed, and the
message is peaceful and progressive.

APRIL 2020 | | 25
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DESTINATION: vegan
Festivals
Look ahead to long summer days (they’re
coming, we promise!) and put one of
these vegan-friendly, sustainable festivals
in your social calendar!

The main event The new kid on the block

VEGAN CAMP OUT 21ST — 23RD AUGUST VFEST 26TH — 28TH JUNE
Newark Showground, Coddington Dinton Country Park, Wokingham

Featuring a host of big names from the vegan world – including This brand new event features exciting headline acts,
Bosh!, activist Joey Carbstrong, Wicked Healthy’s Derek challenging outdoor activities, family entertainment, shows,
Sarno and actor Peter Egan — this is the world’s largest vegan international speakers, stalls, global food caterers and much
camping festival. There’s a family area, an activism stage, yoga, more. TV chef Matt Pritchard, Guinness World Record holder
itness, DJs and the most amazing meat-free meals you could Fiona Oakes and Extinction Rebellion co-founder, Roger
ever dream of. It’s like you‘ve died and gone to vegan heaven. Hallam, will be just some of the famous names at the event.

How much? Adult tickets cost £50, children over three cost £25. How much? Adult tickets cost £40 and child tickets £20.
Book at vegancampout.co.uk Book at vfestuk.co.uk

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Vegan festivals

For hippies at heart The wild escape

GREEN GATHERING 30TH JULY — 2ND AUGUST 2020 WILDERNESS 30TH JULY — 2ND AUGUST
Near Chepstow Oxfordshire

Powered by 100 per cent renewable energy, this small, family- Get away from the madness and mayhem and immerse yourself
friendly festival has sustainability at its heart. Food is ‘local in this celebration of nature and adventure, where you can dive
and affordable, meat- and ish-free and ethically/sustainably in the lakes, roll in the grass, ride a bike through the forests,
sourced’, and there’s a speakers forum, crafts, healing circle and camp under the stars and then dance like there’s no tomorrow.
an array of unique music. Headliners include Loyle Carner, Foals, Supergrass and Kelis.

How much? Day tickets cost £35 (on the gate only); adult How much? From £185 for an adult ticket, including camping.
weekend tickets start at £100. Book at wildernessfestival.com
Book at greengathering.org.uk

For laid-back vibes

THE BIG RETREAT WALES
22ND - 25TH MAY
Old Castle Site in Lawrenny, Pembrokeshire.
FAVOURITE
PLACE
This four-day, feel-good festival is designed to nurture the mind
and the body, all set within the surroundings of one of the UK’s
most stunning coastal beauty spots. Think sumptuous vegan
feasts, yoga and mindfulness sessions, wellness workshops, live
music, nature walks, wild swimming, foraging, gin workshops
and live theatre shows, alongside outdoor hot tubs and spa
treatments all set to the beautiful backdrop of Lawrenny. Oh, and
Dirty Vegan Matt Pritchard will be there too!

How much? Weekend passes start at £199; under ives go free.

Book at  thebigretreatwales.co.uk

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No more than 10 main
ingredients per recipe

FEATURES
38 TASTE TEST
Vegan cakes, rated!
44 ACCIDENTALLY VEGAN
Treats and snacks you didn’t
know were vegan
45 MEAL PLANNER
Try our seven-day whole
food diet plan
50 HIGH STREET EATING
Check out the brunch menus
›› at these popular chains
57 NUTRITION NEWS
IN SEASON 58 VEGANISM AND PREGNANCY
THIS MONTH RECIPES
ASPARAGUS 32 Easy Easter recipes
Celebrate the arrival of spring 40 Food on the go
with this health-packed veg! 47 Budget meals
Perfect for your Easter lunch… 52 Sweet things

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Celebrate
Easter
Whether you’re hosting
lunch for the family or
making a dish to share
with friends, these sweet
treats and main meal ideas
will ensure everyone is
catered for.

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Quick & easy EASTER recipes

QUICK CHEAT
Find pre-made, vegan-friendly
hot cross buns at Tesco, Iceland,
Asda and Waitrose.

Hot Cross Bun, Custard width ways and place the

bottom halves of the buns
remaining halves of hot cross
bun onto the custard and set
& Blueberry Cake along the bottom of the cake
tin. Use any spare spread to fill
aside in the fridge.
5 When the custard is set or dry
By Anthea Cheng from Rainbow Nourishments, rainbownourishments.com in the gaps. to the touch, remove the cake
3 For the custard filling, add from the tin, slice and enjoy!
the soy milk, cornflour, maple To store, keep in an airtight
syrup and vanilla to a medium container for up to 5 days.
SERVES 8-10 • dash of vanilla bean powder saucepan over a high heat. Mix
prep 5 mins | cook 10 mins • 50g (1¾oz) fresh or frozen with a spoon until thickened
blueberries (it should be the thickness of PER SERVING (BASED ON 10)
• 6 shop-bought, dairy-free hot yoghurt). Make sure there are cals 173 | protein 4.7g | carbs 31.8g
cross buns 1 Line the bottom of a 20cm no lumps.
• 600ml (20fl oz) soy milk loose bottom or springform 4 Pour the custard on top of fat saturate salt sugar
3g 0.2g 0.40g 10.2g
• 7 tbsp corn flour or corn starch cake tin with baking paper. the hot cross buns and scatter
• 6 tbsp maple syrup, or to taste 2 Slice hot cross buns in half blueberries on top. Arrange the

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Spring Ratatouille Broccoli, Kale, &

by TheVegetarianSilverSpoon
Caulilower Gratin
by The VegetarianSilverSpoon

MAKES 4
prep 20 mins | cook 30 mins dropping the wedges into the
SERVES 4
prep 20 mins | cook 45 mins
Crunch
• 1bunchofasparagus,ends
bowl of lemon water as you
go (this prevents them from • 1mediumcaulilower,cutinto
time
Thebreadcrumbscan
trimmed browning). lorets bereplacedwith2heaped
• juiceof1lemon 3 Wash the courgettes and • 400g(14oz)broccoli,cutinto tbspquick-cooking
• 4artichokes slice them thickly on an angle. lorets oatsorcrumbled
• 200g(7oz)babycourgettes Prick the tomatoes with the tip • 1bunchofkaleorcavolonero, cornlakes.
• 200g(7oz)cherrytomatoes of a small knife. leavesstemmed
• 60ml(2loz)extravirginolive 4 In a large saucepan, heat the • 6tbspextravirginoliveoil,
oil olive oil over a medium heat. plusmoreforgreasing
• 1smallredonion,cutintothin Add the onion and potatoes • 3tbspricelour a few seconds. While whisking,
wedges and cook for 2-3 minutes to • 400ml(13½loz) slowly drizzle in the rice milk
• 300g(10½oz)newpotatoes, let the lavour develop, then unsweetenedricemilk and whisk until combined.
scrubbedandhalved add 200ml (7l oz) boiling • pinchoffreshlygratednutmeg Reduce the heat to low and
• salt water. Season with salt and • 50g(1¾oz)rawalmonds, cook the sauce for 7-8 minutes.
• 40g(1½oz)saltedpeanuts, cook for 10 minutes. Drain the coarselychopped Season with nutmeg and salt,
coarselychopped artichokes and add them to • 30g(1oz)breadcrumbs then pour into a bowl.
• handfulofbasilleaves the pot. Add the tomatoes and • saltandblackpepper 4 Add the caulilower to the
cook for 6-7 minutes. sauce and purée with a hand
1 Peel the asparagus stalks 5 Add the courgettes and 1 Preheat the oven to blender until smooth. Add
with a vegetable peeler and asparagus and season with 180°C/Gas Mark 4. Lightly the kale and almonds, season
slice them on an angle. salt. Cover and cook for oil a baking dish. with salt and pepper, and stir
2 Fill a large bowl with cool another 5 minutes, then turn 2 Bring a large pot of salted to combine.
water and add the lemon off the heat. water to a boil. Add the 5 In a small bowl, mix the
juice. Trim the artichokes, cut 6 Sprinkle with the peanuts caulilower and cook for 5 breadcrumbs with the
them into wedges, and cut the and basil, then serve. minutes, then use a slotted remaining oil.
fuzzy choke from the centre, spoon to transfer it to a 6 Pour the caulilower-
colander to drain and cool. béchamel mixture into the
PERSERVING Repeat with the broccoli, prepared baking dish. Arrange
cals 293 | protein 10.1g | carbs 26.1g transferring it to a separate the broccoli on top and
Lunch fat saturate salt sugar
colander to drain. Add the
kale leaves to the boiling water
sprinkle with the breadcrumbs,
then bake for about 30
is served! 19.8g 2.8g 0.16g 7.2g
and cook for 6-7 minutes, minutes, until golden brown.
Thisisalovelysidedish then drain and run under cold
foranEasterlunch,orto running water. Squeeze out
makethisamaindish, excess water and chop. PERSERVING
serveitoverabedof 3 In a small saucepan, heat 3 cals 406 | protein 10.7g | carbs 34.3g
bulgurwheat.
tbsp olive oil over a medium
heat. Add the rice lour and fat saturate salt sugar
29.1g 3.6g 0.19g 6.2g
toast, stirring continuously, for

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Quick & easy EASTER recipes

Save time
This recipe can be made
using pre-prepared puff
pastry such as Jus Rol,
which contains vegetable
oil or margarine rather
than butter.

Aubergine & Tomato Strudel Herby Potato & Radish Salad

by The Vegetarian Silver Spoon by Rachel Demuth from Demuths Cookery School, demuths.co.uk
photo by Rob Wicks of Eat Pictures

SERVES 6-8 4 In a small bowl, combine the SERVES 4

prep 30 mins + resting time | breadcrumbs, almonds, thyme, prep 15 mins | cook 15 mins Reduce
cook 50 mins and red pepper flakes.
5 On a sheet of parchment, roll • 500g (17½oz) Jersey Royal or
waste
• 200g (7oz) plain flour out the dough into a very thin Charlotte potatoes, scrubbed This is a great recipe for
using up leftover potatoes.
• 5½-6½ tbsp extra virgin rectangle. Arrange the roasted • 8 radishes, sliced thinly
You could also use capers
olive oil vegetables over the dough, • 1 banana shallot, chopped instead of gherkins and
• 1 large aubergine, sliced leaving a 2½cm (1in) border finely try different
• 6 plum tomatoes, sliced uncovered, then sprinkle • 12 cocktail gherkins, sliced herbs.
• 1 garlic clove, sliced evenly with the breadcrumb • 2 tbsp chopped dill
• 80g (2¾oz) fresh rye mixture. Fold the long edges • 2 tbsp chopped chives
breadcrumbs toward the centre. Starting • 1 tbsp chopped fennel fronds
• 80g (2¾oz) raw almonds, from one end, roll up the For the dressing 4 Stir in the radishes just
coarsely chopped dough to enclose the filling, • 1 tbsp grain mustard before serving — the salad
• leaves from 3 sprigs of thyme using the parchment to help. • 1 tsp Dijon mustard can turn pink if made too far
• pinch of red pepper flakes Transfer the strudel, still on the • 1 tbsp white wine vinegar in advance!
• salt parchment, to a baking tray. • 100ml (3½fl oz) dairy-free
6 Bake for about 30 minutes, crème fraîche (such as Oatly)
1 Preheat the oven to 220°C/ until lightly browned. Serve • salt and pepper PER SERVING
Gas Mark 7. Line a roasting warm or at room temperature. cals 161 | protein 2.8g | carbs 25g
pan with parchment paper. 1 Boil the potatoes until
2 In a food processor, combine tender which will take about fat saturate salt sugar
3.9g 3.5g 0.96g 3.2g
the flour and a pinch of salt. PER SERVING (BASED ON 8) 15 minutes depending on size.
With the motor running, drizzle cals 315 | protein 7.5g | carbs 36.3g Set aside to cool a little.
in 3½ tbsp olive oil and 100ml 2 Mix the dressing ingredients
(3¼fl oz) warm water and fat saturate salt sugar together in a large mixing
16.4g 2g 0.9g 5.4g
process until the dough comes bowl, then stir in the potatoes
together. Wrap the dough in whilst still slightly warm so they
cling film and refrigerate for R E A D M O R E . . . absorb the flavours. Taste and
30 minutes. This recipe and those on p36 are season with salt and pepper.
3 Arrange the aubergine taken from The Vegetarian Silver 3 Add the chopped shallot,
and tomato slices in the Spoon: Classic gherkins and herbs and mix
prepared pan and lightly salt & Contemporary well to combine.
Italian
them. Sprinkle with the garlic
Recipes by The
and drizzle with the remaining Silver Spoon
2 tbsp oil. Roast for about 20
minutes, until the aubergine is
Kitchen. Phaidon SERVE IT WITH…
(£35). This book
tender. Remove from the oven contains non- This would pair nicely
and let cool; keep the oven on. vegan recipes. with any pastry dish.
Make these recipes? Tag @simplyvegan on Instagram and hashtag it #simplyvegan

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Easter Sandwich Biscuits Chocolate & Hazelnut

by The Kind State of Mind, kindstateofmind.com
Brownies
by Rachel Demuth from Demuths Cookery School, demuths.co.uk
photo by Rob Wicks of Eat Pictures

MAKES 10-12
prep 20 mins | cook 10 mins
to cut biscuits until there is no
dough left.
MAKES 12
prep 20 mins | cook 30 mins Easter theme
5 Taking a smaller cutter, cut a To give these
treats an Easter feel, top
For the shortbreads little hole in the middle of half • 150g (5¼oz) vegan dark
with mini eggs, such as Doisy
• 50g (1¾oz) caster sugar of the biscuits on the trays to chocolate & Dam Good Eggs, £1.75
• 100g (3½oz) hard vegan make the tops (the remainder • 50g (1¾oz) margarine at Holland & Barrett or
margarine (such as Stork) will be the bottom biscuits). • 50g (1¾oz) coconut oil any dairy-free dark
• 150g (5¼oz) plain flour, plus Use mini bunny or chick cutters • 3 tbsp chia seeds chocolate eggs.
extra for dusting or anything else you have. You • 9 tbsp water
• pinch of salt could also use the end of a • 100g (3½oz) soft dates (or
• ½ tsp vanilla powder straw to take a few little circles of soaked to soften)
or essence dough out, or use a bottle top to • 150g (5¼oz) soft brown sugar 7 Stir in the flour and ground
For the filling cut a hole — anything goes! • 1 tsp vanilla extract hazelnuts and mix thoroughly
• 25g (¾oz) vegan butter 6 Bake for 8-10 minutes. For the • 75g (2½oz) plain to ensure no lumps of flour
• 75g (2½oz) icing sugar sugar coating, sprinkle a tbsp gluten-free flour are visible.
• few drops of lemon and or so of caster sugar over the • 50g (1¾oz) ground hazelnuts 8 Spoon the mixture into the
strawberry flavouring biscuits whilst they are still hot. • 1 ¼ tsp baking powder prepared tin and bake in the
• few drops of yellow and pink Leave on the baking trays for a pre-heated oven for 15-20
food colouring (optional) few minutes before transferring 1 Pre-heat the oven to 195°C/ minutes or until the brownies
to a wire rack. Don’t worry if they Gas Mark 5. are set on the sides, cracking
1 Preheat your oven to 180°C/ seem soft when they first come 2 Line a 20cm x 20cm square slightly but still soft to the touch
Gas Mark 4 and line 2 baking out of the oven — they will firm up cake or brownie tin with in the middle.
sheets with greaseproof paper. as they cool. baking parchment. 9 Leave to cool for a short time,
2 Add all the shortbread 7 While they are cooling, cream 3 Melt the chocolate, then chill in the fridge before
ingredients to the container together the butter and icing margarine and coconut oil cutting into squares.
of a food processor and pulse sugar. Divide this mixture into in a heatproof bowl above 10 To serve, drizzle with
to combine. Keep processing two, and add the strawberry and a pan filled one third full of melted vegan dark chocolate,
until the mixture starts to come pink colouring to one and the simmering water. a dusting of cocoa powder and
together into a ball. lemon and yellow into the other. 4 Heat the chia seeds in some caramel hazelnuts — or
3 Remove the dough and place Mix both well to combine. the water and bring to a whatever topping you like!
onto a floured work surface, 8 Spoon or pipe 1 tsp gentle simmer for a few
kneading gently a few times. Roll buttercream on to each of the minutes. Leave to thicken
out the dough, no thicker than bottom biscuits and then top with and cool down. PER SERVING
a £1 coin. Dust well with flour the cut-out biscuits. 5 Blend the dates with the cals 259 | protein 2.3g | carbs 31.3g
underneath to prevent sticking. sugar until smooth, then
4 Using a small round cutter, cut PER SERVING (BASED ON 12) slowly stir into the melted fat saturate salt sugar
14.6g 6.7g 0.4g 22.2g
out the biscuits and gently place cals 146 | protein 1.3g | carbs 22g chocolate mixture.
onto the prepared baking trays. 6 Add in the chia seed
Gather up the remaining dough fat saturate salt sugar mixture and vanilla and stir
6g 1.5g 0.1g 12.4g
and roll out again, continuing well to combine.

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Quick & easy EASTER recipes

Dark Chocolate
Chilli & Orange Tailor made
If you’re not a fan of chilli

Spring Flowers and orange, simply omit the

chilli powder and use freeze-
By Joanne Wood from thebalancedkitchen.co.uk fried strawberries
or raspberries
in place of the
orange zest.
MAKES 15 CHOCOLATES
prep 15 mins + chilling time | cook 45 mins

• 100g (3½oz) coconut oil

• 25g (¾oz) raw cacao powder or dark
cocoa powder
• 1½ tbsp xylitol natural sweetener
• 2 tsp orange zest
• 1 pinch of chilli powder

1 Begin by melting the coconut oil in a

bain-marie (place a bowl over the top of
a pan which has two inches of water in
it). Heat the water over a medium heat
until the ingredients have melted, stirring
continuously. Do not allow the bowl to
touch the water.
2 Once the coconut oil has melted,
remove the bowl from the pan and turn off
the heat. Place the bowl on a heat-proof
surface and stir in the raw cacao or dark
cocoa powder.
3 Next, add the powdered xylitol and
a pinch of chilli powder and stir well
until combined.
4 Place a chocolate silicon mould on to
a moveable flat surface (a baking tray or
chopping board works well).
5 Sprinkle a small amount of orange zest
into each mould.
6 Now spoon the chocolate mixture on
top until each mould is full.
7 Leave to set in the fridge for a few
hours before removing each chocolate
from its mould and storing in a suitable
airtight container. Eat within four days of
making them as the chocolate can start to
crystallise after that time.

PER CHOCOLATE
cals 66 | protein 0.3g | carbs 1.9g

fat saturate salt sugar

7g 6g 0g 0g

QUICK CHEAT
››
If you don’t have silicone
moulds to hand, try using
ice cube trays or leftover
plastic trays from shop-
bought chocolates. The
shinier they are, the better.
Make these recipes? Tag @simplyvegan on Instagram and hashtag it #simplyvegan

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TASTE
TEST Chocolate cakes
This month we’ve been on a mission to answer those all-important
cake-related questions. Is it too dry? Too sickly? Not chocolaty enough?
And would it fool non-vegans? Find out which options fared the best…

H O W O U R T E S T W O R K S HOLLY RACHEL ROB SIMON

JOHNSON SMITH EYRES LEWIS
The Simply Vegan team sample offerings from various brands —
Holly is Simply Rachel is Digital As the Art Editor Simon is Simply
both new launches and established products — rating them on
Vegan’s Editor and Editor of Simply of Vegan Food & Vegan’s Managing
visual appeal, taste, texture, packaging and health credentials.
gets first look at all Vegan and Vegan Living, Rob knows Director and an
The overall rating awarded is based on all of these factors…
the latest products Food & Living and a good product avid follower of the
The best of the bunch to hit the market. loves to cook. when he sees one. vegan food market.

A good buy that most of the team enjoyed

A solid option
Needs improvement
We wouldn’t recommend this product

ASDA Vegan Just Love Chocolate Cake

Chocolate Cupcakes Available from Sainsbury’s, Tesco and Asda
RRP £6
Available from Asda
RRP £1.50 for a pack of two Our first impressions of this cake were very positive — it looks
appealing and has just the right amount of icing. The strong
This visually appealing cake is a good all rounder; it gives you chocolate taste of the cake itself and the fudge flavour of the
a substantial hit of chocolate, making it perfect for kids and those icing complement each other nicely and are not too sickly or too
with a sweet tooth. The flavour is not too rich but the icing does rich. You wouldn’t immediately think this cake was vegan so it
taste slightly synthetic. The dry sponge is offset by the gooeyness would make a great cake for a party. The long use by date that
of the icing, and the ratio of icing to cake is very generous. This comes with it means you can buy it in advance of any event too!
doesn’t taste like a ‘free from’ cake — it is moreish and a great
crowd pleaser. VERDIC T

VERDIC T

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Tried and tasted
EDITOR'S
CHOICE

Plantastic Cherry & Wicked Kitchen Red

Chocolate Flapjack Velvet Brownie
Available in Tesco Express stores RRP £1.35 Available from Tesco RRP £4

This cake offers something different; its fruity flavour promotes This delicious brownie can be enjoyed hot or cold — and we
it as a healthy snack. While it doesn’t have the sticky moist enjoyed it both ways. The raspberry and cocoa nibs add texture
consistency you might expect from a flapjack, it isn’t too crumbly and a strong flavour but this becomes more subtle when the cake
either, offering a good balance. The lack of chocolate and is heated. Not too stodgy or sweet, this feels like a very good
minimal cherry flavour was disappointing, but this snack would quality product. The generous ganache is not overpowering,
pair nicely with a cup of tea for an afternoon snack. making this a comforting pudding for the whole family.

VERDIC T VERDIC T

OGGS Chocolate Everfresh Chocolate Cake

Fudge Cupcakes Available at health food shops and everfreshnaturalfoods.com
RRP £2
Available from Sainsbury’s
RRP £2.50 for a pack of two This cake brings something a little different to the party. The
dry texture and denseness of this cake makes it taste much
These delightful cupcakes will fool any non-vegan. The texture more like bread. The lack of strong chocolate flavour is a little
of the cake is nice and moist with a dense consistency and disappointing but would be pleasant for those looking for a
the bitterness of the chocolate cake is balanced well by the more savoury cake. The rustic nature of this product and the fact
sweetness of the icing. The flavour is slightly synthetic and not that it is made with sprouted grains make it a healthy alternative
the comforting home-baked cake some people might prefer but to a sweet and sickly chocolate cake. This would pair nicely with
the ‘buttercream’ icing has a good, smooth consistency and isn’t some warm custard or a drizzle of icing on top.
too grainy. This light cake is a winner for vegans and non-vegans
alike and would make a lovely sweet treat. VERDIC T

VERDIC T

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Serve it with…
This zesty raw slaw
is great in a wrap, as
part of a salad or with
a jacket potato. Make
a big batch to eat
throughout the
week!

Food on the go
Easy lunches and snacks to
take out and about

Asian Slaw 1 In a large bowl, combine

by Kwoklyn Wan from The Veggie Chinese Takeaway
the cabbages, carrots, ginger,
photography by Sam Folan
spring onions, chilli and
lime zest and lemon juice,
SERVES 4 followed by the sesame
prep 15 mins • 2 spring onions, halved and seeds, sunflower oil and sugar.
shredded lengthways Season to taste. R E A D M O R E . . .
• ¼ of a white cabbage, • 1 Thai red chilli, finely This recipe is
taken from The
shredded chopped
Veggie Chinese
• ¼ of a red cabbage, • zest and juice of 2 limes PER SERVING
Takeaway by
shredded • 2 tbsp toasted sesame seeds cals 206 | protein 2.3g | carbs 6.8g Kwoklyn Wan.
• 2 carrots, grated • 2 tbsp sunflower oil Published by
• thumb-sized piece of fresh • 1½ tbsp muscovado sugar fat saturate salt sugar
Quadrille (£15).
9.4g 1g 0.62g 23.9g
ginger, peeled and grated • 1 tsp salt (or to taste)

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Winter Minestrone One Pot Mushroom & Avocado Panini

by Aldi, aldi.co.uk by Sue Quinn from Easy Vegan
photo by Victoria Wall Harris

SERVES 4 5 Shred the cabbage and SERVES 1-2

prep 20 mins | cook 30 mins chop the courgette finely, then prep 5 mins | cook 6 mins

• 1 large onion, chopped

add to the pan and cook for a
further 8 minutes. • 2 tbsp olive oil, plus extra
Mix it up
Play around with the
• ½ a butternut squash, peeled 6 Add the beans to the pan. for brushing
ingredients if you like by
and chopped 7 Slice the spinach leaves • 200g (7oz) fresh adding a little dairy-free
• 2 large carrots, chopped roughly and add to the pan. mushrooms, sliced sour cream, a pinch of
• ½ a savoy cabbage Cook for another 5 minutes • 1 garlic clove, finely chopped chilli flakes or different
• 2 celery sticks, chopped then serve. • 2 tbsp lemon juice, plus extra fresh herbs.
• 1 large courgette to taste
• 2 garlic cloves, minced • 1 small handful of flat-leaf
• 80g (2¾oz) spinach leaves PER SERVING parsley, chopped
• 400g (7oz) tin of chopped cals 272 | protein 9g | carbs 37.8g • sea salt flakes
tomatoes • freshly ground black pepper the cooked mushrooms and
• 400g (7oz) tin of mixed fat saturate salt sugar • 1 ripe avocado then fold the top half over
12.9g 1.8g 0.57g 6.2g
beans, drained • 1 large flour tortilla to make a semi-circle. Press
• 2 vegetable stock cubes down gently. Heat a griddle
• 50g (1¾oz) tomato purée 1 Heat the olive oil in a large or frying pan over a medium–
• 2 tsp dried oregano frying pan and add the high heat, brush with oil and
• 2 tsp paprika mushrooms and garlic. Cook cook the filled tortilla for 3–4
• ½ tsp ground black pepper over a medium heat, stirring minutes on each side, gently
• sea salt often, until the mushrooms pressing down with a spatula,
• 1 litre boiling water are soft and juicy. Add 1 tbsp until golden or charred. Serve
• 50ml (1¾fl oz) olive oil lemon juice and all of the immediately.
parsley and season well with
1In a large pan, sauté the salt and pepper. Cook for a
onion, garlic and celery in the couple more minutes, stirring. PER SERVING OF TWO
olive oil for a few minutes then Reduce the heat to low and cals 382 | protein 7.6g | carbs 27.1g
add the chopped carrots and leave the pan slightly off the
butternut squash. heat to keep warm. fat saturate salt sugar
29.8g 4.7g 0.27g 3.3g
2 Add the water and tomatoes, 2 Cut the avocado in half,
then crumble over the remove the stone and scoop
vegetable stock cubes. the flesh into a bowl. Mash
3 Bring to the boil, stirring as well, add the remaining lemon
you cook. QUICK CHEAT juice and season with salt and
4 Add the tomato purée,
paprika, oregano and pepper,
Buy a bag of pre-chopped pepper. Put the tortilla on a
clean chopping board and
then season with some salt onion from the supermar- spread the mashed avocado
and cook for 15 minutes. ket to keep in the freezer. on the lower half. Top with
Made these recipes? Tag @simplyvegan on Instagram and hashtag it #simplyvegan

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Low-cost, quick & easy ON-THE-GO recipes

Bahn Mi Cheese & Spinach Mufins

by Sue Quinn from Easy Vegan by Sue Quinn from Easy Vegan
photo by Victoria Wall Harris Batch cook photo by Victoria Wall Harris
Make double the amount of
pickled vegetables so you
have some on hand for later.
MAKES 2 large baguettes SERVES 12 prepared paper cases.
You can store them in the
prep 20 mins + cooling and fridge, covered, for at prep 15 mins | cook 25 mins 6 Sprinkle with the remaining
marinating time | cook 10 mins least four weeks. nutritional yeast and bake for
• 150g (5½oz) baby spinach 20–25 minutes until irm to
For the pickled vegetables • 200g (7oz) self-raising lour the touch and golden. Best
• 2 cups of julienned • 3 tbsp nutritional yeast enjoyed warm.
vegetables, such as carrots, • 1 tsp mustard powder
cucumbers (seeds removed), 3 Bring to the boil and stir to • 1 tsp sweet smoked paprika
white radishes or peppers dissolve the salt and sugar. • ½ tsp ine sea salt PER SERVING
• 1 tsp ine sea salt Remove from the heat, add • freshly ground black pepper cals 121 | protein 4g | carbs 17.2g
• 2 tsp plus 2 tbsp caster sugar 125ml (4 l oz) cold water, pour • 175ml (6l oz) non-dairy milk
• 125ml (4 l oz) white wine into a bowl and set aside to • 25ml (¾l oz) vegetable oil fat saturate salt sugar
4.2g 1.3g 0.15g 0.7g
vinegar cool for about 45 minutes. • 1 lax egg (1 tbsp ground
• 1 tbsp sea salt lakes 4 Rinse the vegetables, put in laxseed whisked with 3 tbsp
• ½ tbsp coriander seeds, a clean tea towel and squeeze warm water and chilled for
crushed out the liquid. Put in an airtight 15 minutes)
• ½ tbsp mustard seeds, container. Pour over the salt • 75g (2½oz) non-dairy
crushed and sugar mixture. Leave to cheese, grated
For the rest of the dish marinate for at least 1 hour
• 400g (14oz) tofu, pressed before serving. 1 Heat the oven to 190°C/Gas
and drained 5 To make the bahn mi, cut Mark 5. Line a 12-hole mufin
• 2 tbsp rapeseed or the tofu into bite-sized pieces. tin with paper cases.
vegetable oil Heat the oil in a frying pan and 2 Put the spinach in a pan,
• 2 baguettes fry the tofu over a medium– add a splash of water and set
• 1 small handful of coriander, high heat until crisp and over a medium–high heat.
coarsely chopped golden on all sides. Drain on Stir until wilted — it will only
• 1 small handful of mint, paper towels and set aside to take a minute or so. Drain the
coarsely chopped keep warm. spinach, wrap in a clean tea
6 Slice the baguette pieces in towel and squeeze out any
1 Start by making the pickled half, ill with the tofu, herbs and excess water. Chop.
vegetables. Put the vegetables pickled vegetables and serve 3 Mix the lour, 2 tbsp
in a bowl and sprinkle with the immediately. nutritional yeast, the mustard
ine sea salt and 2 tsp sugar. powder, paprika and salt and R E A D M O R E . . .
Toss and massage the salt and pepper in a bowl. In another This recipes on this page and
the avocado
sugar into the vegetables. Put PER SERVING OF FOUR bowl, mix together the milk, oil
panini on p41
in a colander set over a bowl cals 270 | protein 12g | carbs 29g and the lax egg. are taken from
and leave to drain. 4 Mix the wet mixture into Easy Vegan
2 Meanwhile, in a pan, fat saturate salt sugar the dry — only just enough to
11.8g 1.5g 0.69g 9.6g by Sue Quinn.
combine the vinegar, 2 tbsp combine — then fold in the Published
sugar, sea salt lakes, coriander cheese and spinach. by Murdoch
seeds and mustard seeds. 5 Spoon the mixture into the Books (£14.99).

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JULY 2019
2020

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Accidentally vegan

Walkers
Baked Wotsits Asda Nice Biscuits
Rainbow Flamin’ Hot These biscuits are perfect paired with a
Drops These supersized Wotsits are
deliciously tasty and this spicy
cup of tea for an afternoon snack.
45p at Asda
These puffed rice
flavour is just the kick you
sweets will bring a
need to get through the day.
smile to anyone’s face
50p at most
face.
£3 at Sainsbury’s Goldenfry Beef
supermarkets Gravy Granules
This gravy is the perfect topping for
a vegan Sunday roast!
£1 at Tesco and Iceland

Accidentally
vegan
Some of your favourite
products might just
be vegan – check out
a few of this month’s
discoveries…

Asda
Choco Balls
A naughty but nice way
to start your day!
£1.30 at Asda

Asda Vegetable Balti

This ready meal is made with cauliflower and chickpeas
prepared with a spiced tomato and onion sauce.
£3.50 at Asda

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VEGAN
S E V E N - D AY M E A L P L A N BASICS

Whole foods THE EXPERT

Rob Hobson is a food
and nutrition consultant
and author of The Detox
This healthy meal plan by nutritionist Rob Hobson Kitchen Bible. Follow

shows you how to cook vegan meals from scratch

him on Instagram at
@robhobsonnutritionist

Monday Tuesday LUNCH

Crispbreads with beetroot hummus
BREAKFAST BREAKFAST Combine 50g (1¾oz) frozen soya beans
Berry smoothie Avocado on rye (defrosted) with 1 tbsp pomegranate seeds,
Blend ½ a banana, 1 tbsp oats, 1 handful 1 slice of toasted rye bread (drizzled 1 tsp sesame seeds, squeeze of lime juice
of frozen berries, 1 handful of spinach and with 2 tsp olive oil) topped with 1 handful and 1 tsp sesame oil. Serve with two dark rye
200ml (7fl oz) fortified oat milk to make a of cherry tomatoes (roasted) and ½ an crispbreads spread with beetroot hummus.
creamy smoothie. avocado (mashed).

LUNCH
Buddha bowl
Combine 100g (3½oz) cooked spelt,
2 tbsp chickpeas, 25g (¾oz) baby spinach
(chopped), 50g (1¾oz) red cabbage (finely
shredded), ½ a celery stick (finely sliced)
and 100g (3½oz) mange tout (shredded) in
a bowl. Add ½ a lemon (juiced), 1 tbsp olive
oil and ½ a small garlic clove (crushed).

DINNER
Spiced squash with black rice
Preheat the oven to 180ºC/Gas Mark 4.
Place ½ a medium butternut squash (peeled
and sliced) on a baking tray with ½ a pack
of ready cooked black rice and drizzle with
olive oil. Sprinkle over ½ tsp sumac, ½ a
lemon (zested) and salt and bake for 30
LUNCH minutes. While cooking, place ½ a small red DINNER
Zingy quinoa salad onion (finely sliced) in a bowl with ½ a lemon Lentil and sweet potato curry
Add to a bowl 125g (4½oz) ready to eat (juiced), ½ tbsp olive oil, ½ tbsp za’atar and Heat 1 tbsp olive oil in a saucepan then add
quinoa, ¼ of a cucumber (diced), ½ an salt then leave to soak. Scatter onions and ½ a garlic clove (crushed), ½ tbsp ginger
avocado (diced), ½ a small yellow pepper dressing over the cooked rice and squash. (grated) and 1 spring onion (chopped) and
(diced), 1 small handful of frozen peas cook for 3 minutes. Now add 50g (1¾oz)
(thawed), 1 small handful of baby spinach SNACK red lentils, ½ a sweet potato (peeled and
leaves, mint and coriander (chopped). In a 1 small handful of almonds. cubed), 50g (1¾oz) cherry tomatoes,
small bowl combine 2 tsp light tahini, 2 tsp 3 cardamom pods, 2 cloves, ½ tsp
turmeric and cook for 3 minutes. Add
sweet miso, 2 tsp lemon juice, 2 tsp sesame
oil, 1-2 tbsp hot water, 1 tsp grated ginger Wednesday 100ml (vegetable stock and simmer for 15
and whisk well. Dress salad and serve. BREAKFAST minutes). Add 100ml (3½fl oz) coconut milk,
Peanut butter & banana on toast season with salt and simmer for 10 minutes.
DINNER 2 slices of toasted rye bread topped with 2 Remove cardamom and cloves before
Thai curry tbsp almond butter and 1 banana (sliced). serving with 1 wholemeal pitta bread.
Make a paste by blitzing 2 spring onions,
1 garlic clove, ½ a lemongrass stalk, SNACK
1 lime leaf, ½ a red chilli, 1 tsp soy sauce, 2 tbsp guacamole with 1 red pepper (sliced).
a 2cm piece of ginger (peeled) and 2 tsp
groundnut oil in a food processor. Place the
paste in a saucepan and heat for 2 minutes. Thursday
Add 200ml (7oz) coconut milk, ½ a 400g BREAKFAST
(7oz) can of chickpeas, 1 handful of frozen Yoghurt and fruit
soya beans, ½ a small red pepper (sliced) 150g (5¼oz) coconut milk yoghurt
and 1 small handful of mange tout then topped with 4 strawberries (sliced) and
cook for 10 minutes until the vegetables are ½ a banana (sliced).
tender (cook less for more crunchy veggies).
Serve in a bowl with chopped coriander. LUNCH
Crunchy courgettes
SNACK Place two courgettes (julienned) in a bowl.
1 slice of fruit bread topped with 1 tbsp On a large chopping board, place a handful
nut butter (almond, cashew or peanut). each of cashew nuts, mint, basil, mixed

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seeds (toasted) and frozen peas (defrosted) DINNER baking sheet and roast for 15 minutes.
then chop coarsely. Place the pea mixture on Aubergine curry Now blitz together 2 tbsp olive oil and
top of the courgette then drizzle with 1 tbsp Heat 1 tsp olive oil in a non-stick frying ½ a red onion in a food processor then fry
olive oil and season with salt and pepper. pan. Add ½ an aubergine cut into small in a saucepan. Add 1 tsp of cumin seeds
chunks and fry for 8 minutes, until tender, and 1 tsp smoked paprika to the saucepan
then remove from the pan. Now add 100g and cook for 5 minutes. Add 75ml (2½fl
(3½oz) of butter beans (canned) to the pan oz) water to the pan and bring to the boil.
and cook for 3 minutes, then remove from Add 200g (7oz) black beans (canned) and
the pan. Now add ¼ of an onion (chopped) simmer gently for 20 minutes. Serve the
to the pan and cook until soft. Add ¼ tsp beans topped with roasted vegetables and
mustard seeds and 1½ tsp curry powder chopped coriander.
and cook for 1 minute. Add 75ml (2½fl oz)
vegetable stock and simmer for 10 minutes SNACK
until thickened. Stir in 50g (1¾oz) low fat 1 sliced apple served with 1 tbsp nut butter.
soya yoghurt and 2 tsp mango chutney.
Now add the aubergine and butter beans,
combining gently and warming through. Sunday
Garnish with coriander and serve with BREAKFAST
wholemeal pitta bread. Banana and nut yoghurt bowl
150g (5¼oz) soya or coconut yoghurt
SNACK topped with 1 banana (sliced), 1 tbsp
1 large rice cake topped with 1 banana almond butter and 1 small handful of
(mashed) and 1 tsp raw cacao. crushed almonds.

DINNER
Tofu stir fry Saturday
Combine 1½ tbsp mirin, 1 tsp soy sauce, BREAKFAST
1 tbsp orange juice and ¼ of a red chilli Toasted coconut oats
(chopped) to make a dressing. Prepare Preheat oven to 200°C/Gas Mark 6. Place
1 stick of soba noodles and rinse under 75g (2½oz) oats in a bowl with 1 tsp olive oil
cold water when cooked. Place the noodles and 25ml (¾fl oz) fortified soya milk then mix
in a large bowl with 100g (3½oz) soya beans, well. Spread the oats out on a baking sheet
½ a cucumber (peeled, seeded and sliced), and toast in the oven for 12 minutes. When
a handful of beansprouts, 2 spring onions cooled, place in a bowl with 1 tbsp flaked
(sliced), coriander (chopped) and ½ tsp coconut and 1 tbsp goji berries. Pour over
sesame oil. Dress the salad and set to one a ready made juice with beetroot. Add a
side. Prepare 125g (4¼oz) tofu (pat dry with dollop of fortified coconut soya yoghurt.
kitchen towel first) by cutting into ‘steaks’
lengthways. Sprinkle with cornflour, season LUNCH
with salt then fry in a hot pan with 2 tsp of oil. Basil and tomato pasta
Serve tofu with salad. Place a small handful of blanched almonds
in a pestle and mortar with 1 small handful
SNACK of fresh basil, ¼ of a garlic clove, ¼ of a LUNCH
1 dark rye cracker bread topped with nut lemon (juiced), 1 tbsp olive oil and salt then Vegetable soup with toasted rye
butter and sliced banana. crush into a rough paste. Stir the pesto Heat 1 tbsp olive oil in a saucepan then
through the wholemeal pasta and add some add 1 large carrot (chopped), ½ an onion

Friday chopped cherry tomatoes. (chopped), ½ a stick of celery (chopped),

½ a garlic clove (chopped). Fry for 10
BREAKFAST DINNER minutes then pour in 250ml (8¾fl oz)
Cereal with dates Mexican roasted veg vegetable stock and simmer for another 10
50g (1¾oz) high-fibre breakfast cereal with Preheat the oven to 200°C/Gas Mark 6. minutes. Season with salt and pepper then
200ml (7fl oz) fortified plant milk (soya or Place 1 small carrot (sliced), ½ a red pepper blitz until smooth. Combine 1 tbsp soya
nut). Top with 3 pitted dates (chopped). (sliced) and ½ a yellow pepper (sliced) on a yoghurt with ½ tbsp tahini and a squeeze of
lemon juice. Serve soup with yoghurt and
LUNCH toasted rye bread.
Sweet potato toast
Peel a large sweet potato then cut DINNER
into ½cm slices. Take 3 slices and bag Sweet and spicy tofu
the remaining potato to keep in the fridge In a large bowl, combine a 1in piece of
for another day. Toast the potato slices in ginger (grated), 1 garlic clove (sliced),
a toaster for 5-10 minutes until tender. ½ tbsp maple syrup, a pinch of chilli flakes,
While toasting, place the flesh of ½ a lime 150g (5¼oz) firm tofu (sliced) and two
(juiced) and salt to a bowl then mash. small pak choi (quartered). Marinate for 25
Spread the sweet potato toasts with minutes. Cook the tofu and pak choi in a hot
avocado then top with pomegranate seeds, griddle pan, then pour over the dressing
crushed hazelnuts and sunflower seeds. and a squeeze of lime. Serve with brown rice.
Serve with salad.
SNACK
100g (3¼oz) blanched Tenderstem broccoli
with 1 tbsp tahini.

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Low-cost, quick & easy BUDGET recipes

Get ahead
This thin, crisp pizza base
with a hint of sweetness goes
great with any toppings. The
base also freezes well, so
make a few at a time for
an even faster Friday
night dinner.

90p
Budget dishes
COST PER
SERVING Meals that prove vegan food
doesn’t have to be expensive!

Sweet Potato Pizza 3 Put the steamed sweet

potato in the blender along
Remove from the oven and
allow to stand for 1 minute
by Roz Purcell from No Fuss Vegan with the oregano and olive oil before cutting into slices.
and blend until smooth. Pour
into the bowl with the oat flour PER SERVING
SERVES 4 • cashew cheese or shop-bought and use a spoon to combine. cals 422 | protein 12g | carbs 63.4g
prep 10-15 mins | cook 40 mins vegan cheese 4 Split the dough in half. Tip
• caramelised red onion one half onto a clean surface fat saturate salt sugar
15.6g 2.7g 0.10g 8.3g
For the base • crispy kale and roll it out into a thin circle.
• 400g (14oz) sweet potato, • pine nuts Repeat with the other half.
peeled and diced 5 Use a spatula to lift the R E A D
• 200g (7oz) oats 1 Preheat the oven to 200°C/ dough onto two greased pizza
Gas Mark 6. pans. Bake for 25 minutes. M O R E . . .
• 2 tbsp dried oregano
This recipe is
• 2 tbsp olive oil, plus extra for 2 Steam the sweet potato until Remove from the oven and flip taken from No
greasing tender. Meanwhile, blitz the the base over then add your Fuss Vegan by
Suggested toppings oats to a flour consistency in toppings. Place the pizza back Roz Purcell.
• vegan basil pesto (shop bought your blender, then tip into a in the oven for 5-8 minutes, Penguin Books
or homemade) medium-sized bowl. depending on your toppings. (£14).

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£1.75 88p
COST PER COST PER
SERVING SERVING

Street Tortillas Cauliflower Fritters

by Fleur Droog from @Nourishingfoods by Kwoklyn Wan from The Veggie Chinese Takeaway
photo by Sam Folan

SERVES 2-4 Then, add the vegan meat and SERVES 2-4
prep 20 mins | cook 15 mins (rinsed) beans. prep 10 mins | cook 15 mins

• 200g (7oz) vegan soya mince

5 Add the taco seasoning and
salt and mix well. • 1 large head of cauliflower, cut
Meal maker
Serve these tasty fritters
• 1 onion 6 After 1-2 minutes, add the into florets as a side dish to the recipe
• 2 garlic cloves beer. This makes the mixture • 1 large courgette, diced opposite, or make them
• ½ red chilli pepper creamier but you won’t taste • 60g (2oz) plain flour into a meal by themselves
• 1 pepper the alcohol. • 125g (4½oz) silken tofu, by serving them with
• 160g (5½oz) kidney beans 7 Lower the heat even more blended until smooth broccoli, rice and a
• 160g (5½oz) black beans and let the mixture simmer for • 3 garlic cloves, finely chopped sweet chilli dip.
• ½ a can of beer (optional) 10-15 minutes, or until almost • 1 tbsp grated fresh ginger
• 3 tbsp taco seasoning all the beer is absorbed. • 1 tsp Chinese five spice
• salt and pepper, to taste 8 At the end, you can choose • ½ tsp salt
• fresh coriander to add lemon juice and • ½ tsp white pepper PER SERVING (BASED ON 4)
• 8-10 corn tortillas coriander. • 3 tbsp chopped spring onions cals 205 | protein 8.8g | carbs 27.5g
For the guacamole 9 While everything is cooking, • 2 tbsp oil
• 2 avocados make the guacamole. fat saturate salt sugar
8.1g 1.1g 0.37g 6.6g
• ½ a red onion 10 Mash the avocados and 1 Bring a large saucepan of
• ½ a red chilli add the lemon/lime juice, water to the boil, add the
• 1 tomato onion, red chilli, tomato, salt cauliflower florets and cook for
• juice of half a lemon or lime and pepper and mix well. 2–3 minutes until tender. Drain
• fresh coriander 11 In a warm pan, heat the and then cut into small pieces.
• salt and pepper, to taste corn tortillas on a medium 2 In a large bowl, mix the
To serve heat. Flip them after 30 cauliflower and courgettes with
• 1 tin of sweetcorn seconds. Keep flipping them the flour, tofu, garlic, ginger,
• coriander so they don’t burn. Chinese five spice, salt, pepper
• lime 12 Fill the tortilla with the and spring onions. Heat the oil
• tomato vegan meat mixture and in a large non-stick frying pan
• vegan cheese top with guacamole, corn, over a medium-high heat.
coriander, chopped tomatoes 3 Add scoops of the mixture to
1 Pour some oil into the and a squeeze of lime. the hot oil, ensuring you leave
pan and fry the onion till it’s enough room for them to
translucent. spread during cooking. Cook
2 Next, add the garlic and red PER SERVING (BASED ON 4) for 2–3 minutes on each side
chilli and fry for another 2-3 cals 538 | protein 27.8g | carbs 87.3g until cooked through, crispy
minutes. and golden brown. Transfer to
3 In the meanwhile, cut the fat saturate salt sugar kitchen paper to drain.
9.7g 1.4g 0.47g 4.8g
pepper and add it to the pan.
4 Lower the heat to medium
and cook for 2-3 minutes.

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Low-cost, quick & easy BUDGET recipes

Mushroom Teriyaki
with Soba Noodles
by Kwoklyn Wan
from The Veggie Chinese Takeaway
photo by Sam Folan

SERVES 2
prep 10 mins | cook 20 mins

• 120g (4½oz) soba noodles

• 1 tbsp oil (vegetable or coconut)
• 2 large portobello mushrooms, de-stalked
and cleaned
• 2 tbsp sweet chilli sauce
• 3 tbsp maple syrup
• 3 tbsp rice vinegar
• 1½ tbsp light soy sauce
• handful of long-stem broccoli
• 1 red chilli, finely diced
• 1 tbsp sesame seeds, toasted
• salt to taste

1 Put the noodles into a deep saucepan,

pour over boiling water and allow to gently
simmer for about 5–6 minutes while you
are cooking the mushrooms.
2 Heat the oil in a large wok, add the
portobello mushrooms and cook over a
medium-high heat for 4-5 minutes on one
side until browned, then turn, sprinkle with
salt and the sweet chilli sauce and cook for
a further 4-5 minutes until browned on the
other side. Remove from the pan and set to
one side.
3 Add 125ml (4½fl oz) of the soba noodle
cooking water to the same wok with the
maple syrup, vinegar and soy sauce.
Now add the broccoli along with half the
chopped chilli. Cook over a medium-high
heat for 6 minutes; if the sauce starts to dry,
add a little more water.
4 Once the broccoli is tender, drain the
noodles and add them to the wok, stirring
through to ensure the noodles are well
coated with the sauce. Sprinkle over the
remaining chilli and transfer to serving
plates. Slice the cooked mushrooms and
arrange over the top of the noodles.
Sprinkle with the toasted sesame seeds
and enjoy.

PER SERVING
cals 439 | protein 14.6g | carbs 84g

fat saturate salt sugar

9.6g 1.3g 2.9g 28.4g

QUICK CHEAT
£1.90 To save time, try using
R E A D M O R E . . . COST PER
These recipes are taken from SERVING a shop-bought teriyaki
The Veggie Chinese Takeaway
by Kwoklyn Wan. Quadrille
sauce,. Most are
(£15). This book contains non- accidentally vegan.
vegan recipes.

Made these recipes? Tag @simplyvegan on Instagram and hashtag it #simplyvegan

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HIGH STREET
VEGAN EATING

Brunch
Nothing beats a laid-back mid-morning breakfast —
find out where to head for the best vegan dishes

The Alchemist
thealchemist.uk.com

Locations:18 across the UK

What’s on the menu? Do you fancy

brunch with an unconventional and dark
atmosphere? If so, the breakfast and
brunch menu at The Alchemist features
some tasty vegan dishes. For a healthy
option, go for the ‘season fruit’ which
includes pineapple, strawberries, orange,
pink grapefruit, black grapes and granola
with passionfruit caviar. For something
more substantial, perhaps give the
coconut yoghurt and granola, or the
porridge with sultanas and golden syrup

Bill‘s a go for a hearty start to the day. For

something savoury, try the tofu scramble
bills-website.co.uk and avocado on sourdough toast. You
can also add avocado, crispy mini hash
Locations: 81 throughout the UK with hummus, smashed avocado, spinach, browns bites and tofu scramble to any
roasted plum tomatoes, mushrooms dish as an extra.
What’s on the menu? This laid-back and mixed seeds. You can also have the
restaurant chain is a great place for a yoghurt, granola and berries for brunch ›› Try the tofu scramble and
relaxed brunch. Try the hummus on which uses homemade granola, fruit,
toasted sourdough, or if you‘re after agave syrup and a soya yoghurt. avocado on sourdough toast.
something more substantial, the carrot,
cashew nut and mushroom wellington ›› This laid-back restaurant is a Look out for… Bottomless brunch is
is a lunchtime favourite. Healthy options served at weekends from 10am-2pm.
include a spiced cauliflower and butternut great place for a relaxed brunch. Enjoy any brunch dish and three cocktails
squash falafel bowl and a jackfruit salad for £30 and make your drinks bottomless
bowl. The Bill’s Breakfast Menu is available Look out for… The brunch menu also for an extra £10.
until 11.30am on week days and until includes a side of long stem broccoli
1pm at weekends, although this can vary with sugar snap peas and mixed seeds. VERDIC T
between restaurants. The Bill’s vegan
breakfast includes toasted sourdough VERDIC T

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High street EATING

MUST-VISIT
EATERIES
››

Cosy Club Boston Tea Party

cosyclub.co.uk bostonteaparty.co.uk THE GREEN ROCKET
Bath
Locations: 29 across the UK Locations 23 cafés across the UK This award-winning veggie and
vegan café is the perfect place
What’s on the menu? A sister chain to What’s on the menu? Boston Tea Party to watch the world go by whilst
the Loungers bars, Cosy Club serves up has taken its signature breakfasts and tucking into an eclectic array
relaxed dining and drinking in a unique Boss breakfasts and created vegan of dishes, including tempeh
setting with a dash of nostalgia. With its versions of both; The Vegan Boss and sandwiches, gnocchi arrabiata
comfortable atmosphere and eclectic The Vegan. Rather than simply trying and Szechuan aubergine stir
décor, the Cosy Club is a wonderful to replicate what you’d find in the meat fry. thegreenrocket.co.uk
place to meet for a chilled brunch. Enjoy version, BTP has added sweetcorn
the vegan breakfast, which includes fritters, its signature hash browns and a
falafel, grilled tomato, field mushroom, tofu scramble to make for a colourful,
wood-roasted peppers, spinach, potato vegetable-packed breakfast. If you’re
rosti and baked beans and sourdough seeking vegan options you can eat at
toast. Or try the vegan shakshuka, which any time of the day, try the Plant Burger
includes roasted tofu in a red pepper, which features a Moving Mountains
onion and lightly spiced tomato sauce, beetroot, mushroom and soy burger,
served with sourdough toast. Brunch at vegan cheese, pickled red onion, Boston
the Cosy Club is served until 5pm. burger sauce and gherkins.

›› A sister chain to the Loungers ›› Sweetcorn fritters, hash

bars, Cosy Club serves up relaxed browns and tofu scramble make COMPTOIR V
dining in a unique setting. for a colourful breakfast. Nine Elms, London
Located in vibrant Kensal Rise,
Look out for… Try the vegan fish and Look out for… The Boston’s smashed Comptoir V brings international
chips, which won a PETA Vegan Food avocado on toast, spelt granola, or vegan cuisine to the heart of
Award in 2019, available all day from mushroom and roasted tomato bap can west London. With décor and
9am to 10pm. be made vegan on request. dishes inspired by the souks of
Marrakech, this cosy restaurant
VERDIC T VERDIC T is a feast for all the senses.
comptoirv.co.uk

PLANT-BASED PITSTOP
King’s Cross, London
FAVOURITE The first entirely vegan food
PLACE hub in the UK has collaborated
with some of the capital’s most
popular, plant-based vendors
to offer commuters something
Bill’s Covent Garden
a little different.
features quirky antiques
and bright furnishings
Follow them on Instagram at
@plantbasedpitstop

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Leftovers?
The remaining soaked muesli
will keep in the fridge for 2-3
days, just add a little apple
juice if needed, as the
oats will continue
to swell.

Sweet things
Easy snacks and tempting
desserts to try this month

Blueberry Bircher Muesli • 50g (2oz) Chilean blueberries

• 1 tsp maple syrup
in grated apple and a few
blueberries then spoon into
by Love Fresh Berries, lovefreshberries.co.uk • a little ground cinnamon dishes, top with extra blueberries,
• a few extra chopped hazelnuts, a drizzle of syrup, a sprinkle of
optional ground cinnamon and a few
SERVES 6 coconut extra nuts, if desired.
prep 10 mins • 50g (2oz) hazelnuts, toasted 1 Mix the yoghurt, oats and
and roughly chopped wheat germ in a bowl then stir in
• 500g (1lb 2oz) soya or • 200ml (7l oz) pressed (cloudy) the coconut, toasted hazelnuts PER SERVING
coconut yoghurt apple juice and apple juice. Transfer to a cals 376 | protein 13.2g | carbs 44.2g
• 200g (7oz) rolled oats To serve per portion plastic container, clip on the lid
• 40g (1½oz) wheat germ • ½ a Granny Smith apple, cored and chill overnight in the fridge. fat saturate salt sugar
17.4g 8.4g 0.6g 16.7g
• 40g (1½oz) desiccated but not peeled, coarsely grated 2 When ready to serve, stir

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Low-cost, quick & easy SWEET recipes

QUICK CHEAT
Blueberry & Use frozen blueberries if
Oat Pancakes you don’t have fresh ones.
by Love Fresh Berries, lovefreshberries.co.uk

SERVES 2
prep 10 mins | cook 5-10 mins

• 50g (1¾oz) blueberries

• 150ml (5¼fl oz) unsweetened almond milk
• 100g (3½ oz) oats
• 1 tsp baking powder
• pinch of salt
• ½ tsp ground cinnamon
• 1 ripe banana
• 1 tsp vanilla extract
• 1 tsp coconut oil
• maple syrup, for serving (optional)

1 Grind the oats down to a flour in the food

processor then tip into a bowl and mix with
the baking powder, salt and cinnamon.
2 Slice the blueberries in half.
3 Place the banana, milk and vanilla
extract in the food processor and blend
until smooth. Pour the wet mixture into
the dry mixture and stir until fully combined,
then gently stir in the blueberries.
4 Heat 1 tbsp coconut oil in a frying pan.
Spoon a few tablespoons of the batter
into pools in the pan, cook for a few minutes,
then flip over and cook for a further minute
until cooked through. Repeat with the rest
of the mixture.
5 Serve the pancake with a few tablespoons
of maple syrup plus leftover extra blueberries.

PER SERVING
cals 298 | protein 7.8g | carbs 53.5g

fat saturate salt sugar

6.9g 2.7g 0.14g 10.5g

Superfoods
Blueberries are a rich
source of vitamin C, K, B6,
folate, potassium, copper,
and manganese — all of
which support skin, bone
and heart health. They
are true super
berries!

Made these recipes? Tag @simplyvegan on Instagram and hashtag it #simplyvegan

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Banoffee Gelato Banana Breakfast Mufins

by Filippo Rosato, Time Barclay & Stefania Evangelisti by Roz Purcell from No Fuss Vegan
from Purezza Vegan Pizza
Photography by Faith Mason

SERVES 4 necessary). This will take SERVES 8 nut milk, maple syrup and
prep 20 mins + freezing time around 5–10 minutes on a high prep 25 mins | cook 25 mins vanilla. Pour the liquid mix into
For the gelato speed. Depending on how you the dry ingredients and stir to
• 4 large ripened bananas, like your sauce, add a little more • oil, for greasing combine into a thick, smooth
peeled, sliced and frozen milk for a runnier consistency. • 2 tbsp milled laxseed batter. Fold in the blueberries.
overnight 3 Add the crushed walnuts • 6 tbsp water 6 Spoon the mix into the
• 100ml (3½l oz) sweetened to the gelato mixture, mixing • 50g (1¾oz) porridge oats greased or lined mufin cups
almond milk them together using a spatula. • 100g (3½ oz) ground almonds then top with the chopped
• 1 tbsp agave syrup Drizzle over the toffee sauce • 2 tsp ground cinnamon almonds. Bake in the preheated
• 30g (1oz) crushed walnuts and fold to create lovely streaks • 1 tsp baking powder oven for 25 minutes. Leave
For the 'toffee' sauce of toffee throughout. Cover • ½ tsp bicarbonate of soda to cool for 10 minutes before
• 120g (4¼oz) pitted dates with the lid, then freeze for at • 1 lemon enjoying. Store in an airtight
• juice of ½ a lemon least six hours or overnight • 2 overripe bananas container in the fridge for up to
• 1 tsp vanilla extract before scooping and serving. • 3 tbsp nut milk four days.
• 1 tbsp lavourless coconut oil 4 Serve with a few slices • 2 tbsp maple syrup
• 100ml (3½l oz) sweetened of banana and some chopped • 1 tsp vanilla extract
almond milk walnuts and inish with a drizzle • 250g (8¾oz) fresh or PER SERVING
To serve of vegan chocolate sauce or frozen blueberries cals 191 | protein 5.6g | carbs 22g
• sliced fresh banana vegan caramel sauce. Enjoy! • 25g (¾oz) whole almonds,
• a small handful of chopped fat saturate salt sugar
9.8g 0.2g 0.8g 10.2g
chopped walnuts
• vegan chocolate sauce PER SERVING 1 Preheat the oven to 180°C/
or vegan caramel sauce cals 398 | protein 5g | carbs 57.2g Gas Mark 4. Grease eight cups
of a mufin tray with a little oil
1 Prepare the gelato base. Put fat saturate salt sugar or use paper liners.
20.4g 14.1g 0.1g 35.2g
the frozen bananas and almond 2 Start by combining the
milk in a blender or food milled laxseed and water in
processor and blend until a small bowl. Let it sit for 15
smooth. Add the agave R E A D M O R E . . . minutes to bulk up.
and blend again. Pour into a This recipe is taken from Purezza 3 Meanwhile, blend the oats into
plastic, freezer-proof container Vegan Pizza: Deliciously Simple a lour consistency and tip into
with a lid and set aside for now. Plant-Based a bowl along with the ground
2 Prepare the toffee sauce. Pizza To Make almonds, cinnamon, baking
Place the dates in a blender or at Home powder and bicarbonate of
food processor with the by Filippo soda. Mix well.
Rosato, Time
lemon juice, vanilla extract, 4 Zest the lemon, then juice one
Barclay, and
coconut oil and almond milk Stefania
half only.
and whizz together until Evangelisti 5 In a separate bowl, mash the
smooth (scraping down by Kyle Books bananas, then stir in the soaked
the sides once or twice, if (£18.99). laxseed, lemon zest and juice,

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Low-cost, quick & easy SWEET recipes

Shortbread
Biscuits
by Roz Purcell from No Fuss Vegan

MAKES 8
prep 15 mins | cook 18 mins

• 125g (4½ oz) porridge oats

• 60g (2oz) ground almonds
• 3 tbsp maple syrup
• 3 tbsp coconut oil, melted
• pinch of sea salt
• 8 squares of vegan chocolate (optional)
To serve
• melted vegan dark chocolate
• orange zest
• lime zest
• cacao nibs

1 Preheat the oven to 180°C/Gas Mark 4. Line

a baking tray with non-stick baking paper.
2 Put the oats in a food processor and
blitz to a fine flour. Tip into a bowl and
add the ground almonds, maple syrup,
melted coconut oil and salt. Mix to combine
into a dough.
3 Divide into eight portions and roll each one
into a ball. Place on the lined tray, then press
down into a cookie shape. Press a square of
chocolate on top of each one (if using).
4 Bake in the preheated oven for 17-18
minutes, until golden around the edges.
Allow to cool on the tray for 10 minutes
before carefully lifting them off.
5 For an extra treat, dip the biscuits in a little
Easter gifts
These biscuits would make
pot of melted chocolate, then scatter with a great alternative to Easter
orange zest, lime zest, cacao nibs and sea salt. eggs if you’re trying to avoid
plastic waste. You could also
use a rabbit-shaped cutter
PER SERVING to give them an Easter
theme.
cals 192 | protein 4g | carbs 20.3g

fat saturate salt sugar

11.6g 6g 0.3g 7.4g

R E A D M O R E . . .
This recipe and the banana
breakfast muffins on p54 are
taken from No Fuss Vegan
by Roz Purcell. Published by
Penguin Books (£14).

Made these recipes? Tag @simplyvegan on Instagram and hashtag it #simplyvegan

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Vegan nutrition

Nutrition news
Health-boosting tips, ideas and buys to help
you look and feel your best on a vegan diet

EDITOR'S
CHOICE
FAST FOOD
Sometimes even the best
made plans go to pot when
you’re busy, so having a few
healthy cheats in the cupboard
can be a godsend. Full Green’s
Cauli Rice and Vegi Rice pouches
(£1.99 at most supermarkets) are
great with leftover curry or with
some roasted veggies for a filling
and nutritious meal in minutes.

LIQUID If you’re wondering what

Iron 10 oral
spray, £14.95 at GOLD
kind of supplement to go for,
research shows that a liquid
30 minutes
››
betteryou.com spray or sublingual drops
are most effective. This is The amount of time to leave
because they go straight to mushrooms in natural daylight before
the bloodstream rather than use, to increase their vitamin D content.
being digested.

SNACK STOP
LOVES 6
If you’re looking for
vegan-friendly snacks,
opt for ones with as few
ingredients as possible
and avoid hidden sugars
such as those labelled
as ‘natural flavourings’.
Lärabars contain less than
six ingredients and are
vegan and gluten-free.
Find them at Sainsbury’s,
WHSmiths, Spar and
Ocado, £3 for 3.

Solgar Liquid
B12, £11.49 at
Plant-based Omega 3, solgar.co.uk
£21.87 at vivolife.co.uk

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Veganism &
pregnancy
Being vegan and pregnant can warrant uninvited opinions.
Veronika Charvatova outlines everything you need to know as a
vegan mum-to-be to ensure you enjoy a healthy pregnancy

D
iet is very important when soya); nuts and seeds (almonds, cashews,
you’re nurturing a growing pumpkin seeds and Brazil nuts; for
baby, but your body omega-3 fats — flaxseed, hempseed, chia
essentially has the same seeds, walnuts). Fruit and vegetables are
requirements as before — of course essential (fresh fruit or blended
you’ll just need to eat a little more as the in a homemade smoothie, unsweetened
baby gets bigger to ensure you both get dried fruit, steamed, lightly boiled or baked
all the much-needed nutrients. veggies and dark green leafy vegetables
If you have a generally healthy diet this — daily). And vitamins B12 and D, which
won’t be much of a challenge, but if you can be obtained from fortified foods or
live off vegan junk food it’s probably time supplements, are required too.
to mix it up a little and introduce some It’s also important that you eat enough
fresh, healthier foods. T H E but not too much! According to scientific
E X P E R T studies, if you don’t eat enough, your baby
Pregnancy diet low-down Veronika Charvatova may be more predisposed to obesity
By being vegan, you’re already doing well MSc is a researcher at because the lack of energy in the womb
because you’re not consuming harmful Viva!Health, which is switches on certain genes that will make
substances such as heavy metal residues a part of the charity food-searching behaviour a priority in
from fish, dangerous bacteria in cheese, Viva!. They monitor order to prevent future hunger. At the
pesticides and cancer-causing chemicals in scientific research same time, if you eat too much (especially
linking diet to health
meat. A great start! foods that are high in sugar and fat) it also
and provide accurate
The next step is to make sure you’re information on
has a negative effect on the baby, affecting
eating the basic food groups to get your which you can make their metabolism and making them more
full set of nutrients. These should include informed choices likely to store unhealthy fats in their bodies.
wholegrains (oats/wholegrain breakfast about the food you Pregnant women need about 2,500
cereal, wholemeal bread and pasta, eat. vivahealth.org.uk calories a day and those breastfeeding
brown rice, buckwheat, quinoa, barley); about 3,000 calories. However, these are
pulses (beans, lentils, peas, chickpeas, general figures and each person has a

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Vegan health

different metabolism so it’s best to take it Vitamin B12: You probably know all about
only as guidance and see what suits you. If B12 as it’s a vegan hot topic. In short,
you’d like to track your energy and nutrient we need it for a healthy nervous system
intake, you can use the Cronometer and blood formation — both are super
website or app (cronometer.com). important for a growing baby. However,

Menu
Your pregnancy B12 is hard to get from foods alone
Nutrients to watch so many are fortiied but when you’re
You will get almost all the nutrients you pregnant, it’s best to take a supplement.
need from a healthy diet but there are a The best sources of vitamin B12:
few that deserve special attention. Breakfast: Muesli/porridge, fresh Fortiied breakfast cereals, plant milks,
fruit and a spoonful of ground yeast extracts, B12 supplement.
Iron: Adequate iron intake (15mg) is laxseed or wholemeal toast with
crucial because you’re not only using it nut butter and yeast extract, fresh Vitamin D: This is another notorious
for your own blood formation, you’re also veggies, cup of tea. vitamin — our skin makes it when exposed
creating new blood for your baby. to sunlight but its production is limited
The best sources of iron: Beans, lentils, Snack: Fresh fruit, a small handful of during autumn, winter and spring so
tofu, nuts and seeds, quinoa, dried nuts and dried fruit, green tea. everyone is now recommended to take a
igs, apricots and prunes, green leafy supplement containing 10 micrograms of
vegetables and wholegrain products. Lunch: Wholemeal bread sandwich vitamin D. There’s no exception to this rule
Vitamin C helps you to absorb more iron with fresh vegetables and a protein- in pregnancy!
from your food so eat iron-rich foods rich illing such as hummus, tofu or
together with those containing vitamin C, mock meat slices; or a falafel wrap Omega-3 fats: Unsaturated fats, and
such as citrus fruit, peppers, kiwi, berries, or a bean burger with a side salad. A omega-3s in particular, are needed for the
broccoli, spinach and cabbage. piece of fruit or a couple of pieces of development of the brain and eyes. It’s
chocolate for dessert, cup of tea. important for you to eat enough of these
Calcium: Essential for bone and tooth so your baby has a steady supply.
development, calcium is also vital for Snack: Wholegrain crackers/oat The best sources of omega-3 fats:
muscle and nerve function. During biscuits with a dip, veggie sticks, Ground/milled laxseed (linseed),
pregnancy, the eficiency of your pumpkin seeds, cup of green tea. hempseed and hemp oil, chia seeds, cold-
calcium absorption increases so the pressed rapeseed (canola) oil, walnuts,
recommended intake is no higher than for Dinner: Chickpea curry with dark green leafy vegetables.
the average adult (700mg). When you start brown rice or bean casserole with
breastfeeding, however, you’ll need almost root vegetables or pasta dish with Protein: Yes, as a vegan you get enough
twice as much so it’s good to get in the smoked tofu and veggies. protein but it’s recommended to increase
habit of eating calcium-rich foods daily. your intake in pregnancy. If you want to
The best sources of calcium: Almonds, After dinner: A couple of digestive do the maths, you should aim for 1.1g of
sesame seeds and tahini, dried igs, dark biscuits, plant yoghurt with dried fruit protein per kilogram of bodyweight. So if
green leafy vegetables (kale, broccoli, or chickpea-based savoury snacks. you weigh 68kg, you should eat around
watercress), butternut squash, beans, tofu, 75g of protein daily.
calcium fortiied plant milks. A note on caffeine: If you drink The best sources of protein: Beans, soya,
coffee, limit it to two cups a day. lentils, chickpeas, nuts, seeds, wholegrains.
Iodine: This trace element is needed
for normal foetal growth and brain Fibre: Eating all the plant-based
development. It is present in seawater, wholefoods listed above has another
which means seaweed is a rich source. advised to take 400 micrograms (but not health beneit — it means a superb
There are varying levels of iodine in more than 1,000) of folate per day and ibre intake. Higher ibre intake has
soil so crops tend to have a varied and continue this for at least three months after been shown to reduce the risk of
unreliable iodine content. If it’s available to becoming pregnant. Your body doesn’t preeclampsia — a condition where the
you, iodised salt is the best bet to ensure store folate very well so it’s important to blood low to the placenta is restricted
adequate intake. have a steady intake. and which substantially increases the
The best sources of folate: Asparagus, risk of premature delivery. Healthy ibre
Zinc: Zinc plays a crucial part in Brussels sprouts, spinach, kale, cabbage, intake also signiicantly reduces your risk
reproduction, conception and embryo pak choi, rocket, broccoli, lettuce, red of gestational diabetes — vegans have a
development. There are many great vegan peppers, lentils, nutritional yeast and yeast much lower risk!
sources so if you make them a part of your extract, soya beans (edamame), tempeh,
daily diet, it will comfortably cover your soya milk, muesli. Prenatal multivitamins
and your baby’s needs. You may be thinking of getting a multi
The best sources of zinc: Pumpkin seeds, supplement so you don’t have to worry
wholegrains, tofu, beans, lentils, cashews, about each nutrient. This can be a good
sesame seeds. solution if it serves to complement
healthy eating but just remember that no
Folate: Also known as vitamin B9, folate supplement can make up for a poor diet.
is needed for cell division, a healthy And inally, it’s a great idea to join
nervous system and plays a part in vegan parenting groups online, not just
blood formation. One of its key roles in for information sharing but it’s good for
a growing embryo is the development reassurance and encouragement too!
of the neural tube. Women who are It’s likely that you’re doing just ine
deicient in folate have a higher risk of as a vegan mum-to-be so don’t worry
having a baby with the condition called too much or put pressure on yourself.
spina biida. That’s also the reason Being vegan sets you up for a healthy
why women planning a pregnancy are pregnancy in the best possible way.

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Coming up…

Next month in

On sale
1st April
*contents subject
H O T T O P I C
to change
SHOULD
YOU FEED
YOUR PET
VEGAN
FOOD?
How to
£ 1THM E A L S !N
A
reduce your ALL E BUDGET VEG
RECIPES YOU NEED
food waste

8
WAYS
TO HELP
FARM
ANIMALS
STEFANIA EVANGELISTI BY KYLE BOOKS. £18.99. PHOTOGRAPHY BY FAITH MASON

Plus
PHOTO: PUREZZA VEGAN PIZZA BY FILIPPO ROSATO, TIME BARCLAY, AND

Sustainable
menswear
and high-
street beauty
heroes

WHERE
TO GO FOR
SUNDAY
LUNCH
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Vegan fitness

Fitness news
Handy health tips and the latest eco-friendly LOVES
kit to help you get the most out of your fitness

SUSTAINABLE SWIMWEAR
Made and designed in the UK,
this reversible and multiway
swimwear is made from recycled
nylon, which lasts on average
three months longer than
normal swimwear fabrics and
also has improved resistance
to sun cream and chlorine.
Tucca Swim’s packaging is
also minimal, biodegradable
and plastic free! £115 at
tuccaswim.co.uk

ATTACK Got post-workout muscle pain? Try

Al!ve’s vegan and cruelty-free Muscle
OF THE Ease Bath Foam which utilises Dead Sea
salts to help melt away muscle aches EDITOR'S
DOM
DOMs and pains and re-energise the body.
Incorporating a blend of eucalyptus and
CHOICE
›› seaweed, this rejuvenating bath soak will
help to cleanse and revive your body. £5
at Sainsbury’s and aliveskincare.co.uk

30-60 mins
The amount of time before a workout
6 FIND YOUR TRIBE
Tribe Sports, the UK’s first fully sustainable running
brand, has just launched its brand new range of
to fuel yourself with a carb-based snack. high performance running apparel made from up
to 90 per cent recycled plastics. One tree is also
planted for every order. The range start at £38 —
visit tribesports.com

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Q & A

The big questions

Our experts answer your queries about a whole range of
vegan issues including health, ethics and the environment
Got a question? Email [email protected]

THIS Power of plants chain fatty acids which can directly lower
blood glucose levels and is therefore
MONTH’S I’ve seen in the news that a plant-based
diet can be good for diabetics — how
associated with maintaining more
consistent blood glucose levels.
EXPERTS does this work? Many plant foods have a low to
›› Lisa There are many foods and
medium glycaemic index (GI) content
and this means that they are broken
compounds in a plant-based diet that are down more slowly so they do not cause
Lisa beneficial to general health and which your blood glucose levels to rise quickly.
Simon have been shown to be both preventative
and helpful in treating chronic diseases,
This means that eating plant foods with
a low GI content can help you control
After qualifying including type 2 diabetes. your blood glucose levels. Some
as a registered Firstly, it is important to ensure that examples of low and medium GI foods
dietitian in 2014, you are eating whole foods, rather than are wholegrains, such as rolled oats, brown
Lisa left the processed plant-based meat alternatives. rice, barley and rye; sweet potato, peas,
NHS to start her own business, This means eating a variety of wholegrains, lentils and beans.
specialising in plant-based which include brown rice and pasta, The many antioxidants found in a
nutrition. @tiptoptumdietitian quinoa and wholemeal bread; plenty of plant-based diet are highly beneficial for
colourful vegetables, including dark green your general health but they may also
leafy vegetables; fruit; legumes, which inhibit glucose absorption, stimulate
Laura include lentils, beans and chickpeas; non insulin secretion and result in increased
Freeman processed sources of protein such as
legumes, tempeh and tofu and smaller
glucose uptake which then results in
improved blood glucose control.
is a GP and quantities of nuts and seeds. In summary, plant-based diets which
Certified As a nation, we should be aiming for do not contain coconut oil and are low
Lifestyle 30g of fibre daily and this is in plant-based oils in general, are low in
Medicine very achievable on a saturated fat and high in fibre, fruit and
Doctor. She went vegan after plant-based diet. vegetables and protective compounds
being diagnosed with cancer. Fibre reduces such as antioxidants and
the energy phytochemicals. The
density of current NHS
Toni food, it guidelines for
fills you type 2 diabetes
Vernelli up and is include eating
is Head of associated fruit, vegetables,
Communications with wholegrains and
at charity maintaining a more pulses, and to
Veganuary (uk. healthy weight, lower saturated
veganuary.com) which in turn The antioxidants found fats and trans fats
intakes, so a plant-
promotes insulin
sensitivity. Fibre is in a plant-based diet based diet fits in
fermented by the
bacteria in your gut
are highly beneficial for well with these
guidelines.
to produce short your general health.

Toilet talk in your toilet habits. This is

because plant foods such as
Lentils, split peas (rinse and
cook them well!) and canned
Since changing my diet I seem beans, legumes and vegetables beans are often the easiest to
to be going to the toilet A LOT! are so rich in fibre (which is so tolerate. I recommend building
Is this normal? good for you!). up your serving sizes gradually
It can sometimes be seen as and eating mindfully — try to
Laura As you change your a drawback but try to persevere take your time over your food,
diet and move towards mostly and know that it is an expected chew well and don’t rush! You
plant-based whole foods, it gut reaction and should might also feel easier with
is normal to notice a change improve after only a few weeks. gentle walks and warm baths.

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Q&A

Fasting facts The theories behind fasting are that

Is fasting on a vegan diet good for you? you will ultimately eat fewer calories and
that your body will start breaking down
Lisa Fasting on a vegan diet is no its fat stores, resulting in weight loss.
different to fasting on a non vegan diet Other claims include an improved gut
and there are certain factors to consider. environment, reduced inflammation and
There are some groups where fasting reduced fat levels in the blood.
is not a good idea and these include Fasting also very much depends on
those with chronic illnesses, pregnant you as a person. If you are someone
and breast feeding women and those who finds it easy to be strict on some
with a history of eating disorders. days and can relax more on other days,
There are two basic principles of then it may be an option for you if you
intermittent fasting; either reducing the are trying to lose weight. However, it has
amount of calories you eat on some days
days, been shown that fasting is no more or
or only eating during set times of the day. less effective than other diets in terms of
Popular fasting programmes include the weight loss and, as with any other diet, it
5:2 diet and more recently, the 16:8 diet, should be something that you are able to
where you only eat within an eight hour sustain long term rather than a ‘quick fix’.
window and then eat nothing at all for I would advise a healthy, balanced
the remaining 16 hours. Most advocates diet, plenty of non-caffeinated fluids such
of this plan will eat their final meal as water and herbal teas, good quality
around 7pm and then skip breakfast to sleep and being physically active. By
begin eating again at 11am. This does adopting all of these principles there will
not fit in with healthy eating guidelines be no need to follow a restricted eating
which include having a regular meal plan. However, if you do decide to follow
pattern, starting with breakfast, which a fasting programme I would advise that
kick starts your metabolism, improves you speak with your GP first, especially if
your concentration and can prevent you are taking medications that are best
overeating later in the day. taken with food.

Skin deep Old habits

Can a plant-based diet help with acne? My partner and I did Veganuary
together, but he’s started eating meat
Laura Acne is a very common skin again, which is causing arguments. I
problem and can have a huge impact on really don’t want meat in the fridge
both emotional and physical wellbeing.  anymore — what should I do?
Whilst the scientific evidence is not
always clear cut between skin conditions Toni It can be challenging when one
and nutrition, it is well recognised that half of a couple is vegan and the other
countries who follow a ‘Western Style’ isn’t, but compromise is possible. If
diet have a higher number of acne cases you can explain how strongly you feel
when compared to those who (without being angry or appearing to
follow a diet with less processed judge his choices) you may be able
foods and less animal products.  to reach an outcome that works for
Acne might not be cured you both. Some new vegans find
by what you eat but it is they can tolerate dairy products
certainly worth trying to in the house but not meat; for
shift towards a whole others, meat is OK if it is in a sealed
food plant-based diet. It container in a designated part of
is important to consider the fridge. Other couples come to an
lifestyle factors such as agreement that the home will be vegan, about your partner going back to a
your sleep and stress levels but each person is free to eat whatever practice you now find objectionable?
— regular movement and they want outside of it. If his meat-eating has fundamentally
mindfulness practices can But you should ask yourself, is this changed how you feel about him, it may
improve skin as well as health.  really about meat in the fridge or is it be that there is a bigger question at play.

Beating the blues including joining organisations like Animal

Aid, Animal Equality, Viva! and Vegan
people to visit a factory farm via virtual
reality headsets. Others campaign
Since going vegan and becoming aware Outreach Scotland and getting involved politically for changes or speak in schools.
of what goes on in the meat industry I feel with the campaigns they run. Some set up You can join a local group or hand out
really sad and depressed that I can’t save information stalls at events or encourage free vegan food samples. You can share
more animals. What can I do to help? information online that will encourage
others to try veganism, and you can
Toni It is natural to feel overwhelmed volunteer at your nearest farmed animal
at the scale of animal farming and the rescue to help the victims from the trade.
suffering it entails, and campaigning And of course, you can support
against it is the best way to allay some of Veganuary as no one is more effective
the sadness. And there is a lot you can do, at making vegans!

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BEGINNER’S GUIDE

✁Cut out and keep

What to eat every day
Follow this simple chart to ensure your daily diet
includes all the nutrients your body needs

SMALL
AMOUNTS

Other fats
Dairy-free spread, vegetable
(rapeseed) oil, olive oil 1-2
SERVINGS

Nuts and seeds

1 serving = 30g
2-3
SERVINGS

Calcium-rich foods MOST

MEALS
Fortified foods, calcium-set tofu 1 serving
= 200ml fortified unsweetened plant
alternatives to yoghurt/milk or 70g calcium- Protein sources
set tofu, or 2 slices of soya and linseed Beans, peas, lentils, tofu,
bread fortified with calcium soya mince, peanut butter

Protein sources MOST

beans, peas, lentils, tofu, MEALS
5+
SERVINGS
soya mince, peanut butter
EVERY
MEAL

Fruit and Whole grains

vegetables and starchy
Include leafy greens carbs
and orange varieties Potatoes, yams,
like carrots and wholegrain versions
butternut squash of breakfast cereal,
1 serving = 80g bread pasta
(30g if dried) and rice

Vitamin D Vitamin B12 Iodine Selenium

supplement* supplement* supplement* supplement*
During autumn and winter Or fortified foods – breakfast Alternatively, use plant Or eat a couple of Brazil nuts
as a minimum in UK (D3 cereal, unsweetened plant milk with added iodine, or every day
from lichen or D2) alternatives to milk and include seaweed or nori in
yoghurt, yeast extract/flakes, your meals each day
dairy-free spread

Always remember to balance the food you eat with physical exercise
F O L L O W T H E A B O V E T O A C H I E V E A G O O D B A L A N C E O F . . .

PROTEIN FIBRE VITAMIN C IRON OMEGA-3 FAT

Certain nuts and Wholewheat pasta, Boost iron Beans, peas, lentils, Walnuts, ground
seeds are a good brown rice, absorption by tofu, fortified flaxseed (linseed),
source — cashew wholemeal bread, including a good breakfast cereals, chia seeds, hemp
nuts, pumpkin seeds, oats, sweet potato source in every whole grains like seeds, vegetable
ground linseed and new potatoes meal like pepper, quinoa, dark green (rapeseed) oil as
(flaxseed), chia with skins left on broccoli, cabbage, leafy vegetables, main cooking oil
seeds, hemp seeds strawberries, ground flaxseed
pineapple or (linseed), chia seeds,
orange juice hemp seeds, cashew
nuts, pumpkin seeds,
*Visit vegansociety.com/nutrition for more information raisins, apricots, figs

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Vegan basics
✁
Cut out and keep

What to avoid
It’s important to look at labels and check for animal products. Veganuary and
Bare Fashion have compiled this essential list of what to avoid when you’re shopping

Food X
• Lard/tallow animal fat up beetles used as red food colouring
• Shellac obtained from the bodies of the • E441 Gelatine. A gelling agent made
female scale insect tachardia lacca from ground up animal bone and skin,
• Royal Jelly secretion of the throat gland often found in confectionery
of the honeybee • E542 Bone phosphate. Ground up
• Honey food for bees, made by bees animal bones used to keep foods moist
While it may seem like a long list, there are • Propolis used by bees in the • E901 Beeswax. As the name suggests,
plenty of foods that are made without any construction of their hives this is wax that’s made by bees and is
of the below ingredients and, once you • Vitamin D3 from fish-liver oil or used as a glazing agent
know what to look out for, it becomes easy sheep’s wool • E904 Shellac. Glazing agent, made
to spot non-vegan foods. • Albumen/albumin from egg from the secretions of an insect called
• Isinglass a substance obtained from the the lac bug
• Milk dried swim bladders of fish, and is used • E910, E920, E921 L-cysteine and its
• Eggs mainly for the clarification (fining) of wine derivatives. Made from animal hair and
• Casein a milk protein and beer feathers, these additives are found in
• Lactose a milk sugar • Cod liver oil in lubricating creams and some breads as a proving agent
• Whey a milk by-product lotions, vitamins and supplements • E913 Lanolin. A greasy substance
• Collagen from the skin, bones and • Pepsin from the stomachs of pigs, a secreted by sheep and other woolly
connective tissues of animals such as clotting agent used in vitamins animals. Mostly used in cosmetics, but
cows, chickens, pigs and fish also used to make vitamin D3, rendering
• Elastin found in the neck ligaments and As well as this, food additives can create many multi-vitamins and fortified foods
aorta of bovine, similar to collagen another issue. All food additives in Europe unsuitable for vegans
• Keratin from the skin, bones and must be marked on the ingredients list and • E966 Lactitol. A sweetener derived from
connective tissues of animals such as are given an E number, which can make lactose, which is made from milk
cows, chickens, pigs and fish navigating labels a little more difficult.
• Gelatine/gelatin obtained by boiling Many of these E numbers are fine for
veganuary.com
skin, tendons, ligaments and/or bones vegans, however there are a few to look
inspiring people to try
and is usually from cows or pigs out for that are not cruelty-free: vegan for January and
• Aspic industry alternative to gelatine; throughout the rest
made from clarified meat, fish or • E120 Carmine, also known as cochineal, of the year. Take the
vegetable stocks and gelatine carminic acid or natural red 4. Crushed Veganuary challenge!

sh
Fa Xion
• Angora wool used to make jumpers, leather often comes from developing
angora rabbits are often kept in terrible countries where animal welfare laws are
conditions, living in cramped cages and not enforced or in place
then shaved for their coats • Mohair often used to make jumpers,
• Animal glue some large retailers hats and other fluffy accessories. Taken
still use glue made from boiled from angora goats who are often
animal bones abused and inhumanely killed
• Cashmere 90% of this soft, sought-after • Sheep’s wool widely used to make
fibre comes from goats in China and jumpers, coats and homewares,
Mongolia, who are mistreated and kept widespread abuse has recently been
in cramped conditions revealed in the wool industry
• Feathers and down these can be found • Silk check the label of shirts and
in linings for winter coats, on jewellery, lingerie — moths are killed in the
or to make pillows and duvets. Animals creation of these soft fibres
are plucked alive or killed and then
stripped of their feathers
• Fur made from furry animal hides. This
is gradually being phased out in the
barefashion.co.uk
fashion industry, but check that your The UK‘s only vegan
faux fur purchase is not actually real fur fashion and beauty
• Leather widely used to make jackets, show takes place each
footwear, handbags and other clothing, year in London

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e
NEW
N ››››
VEGAN BEGINNER’S GUIDE

✁
Cut out and keep
What’s the alternative?
We make it easy for you to switch your old favourites with vegan options

Milk Eggs Cheese

Almond milk Flaxseed Tofu
Nutty but delicate A great binding agent The wonder ingredient
Great to use in smoothies and sweeter Flaxseed is perfect for dense recipes Tofu has been used for centuries in
baking recipes. Fabulous addition to such as muffins, flapjacks, pancakes, Asian cooking and can be used in a host
porridge and will usually last longer scones and nut cakes. They can also of ways. Firm tofu can mimic cheese
in the fridge than many milks. Almond be used to make vegan meatballs. To varieties such as paneer, mozzarella,
milk isn’t the best fit for hot drinks as replace one egg, use 1 tbsp milled and halloumi, whilst silken tofu creates a
it is liable to split in coffee and can be flaxseed with 3 tbsp warm water. Leave creamy texture in vegan ricotta, cheese
overwhelming when used in tea (unless to combine for one hour in the fridge dips, quiche and cheesecake.
the tea has nutty, chocolate notes). before use.

Cashew nuts
Coconut milk Aquafaba The natural approach
The sweet tooth‘s all-rounder The aerator Just like nuts can be used to make
Coconut milk is beautiful in coffees, This is the water leftover from a drained plant-based milk, cashews can be used
smoothies, in porridge, and any sweet tin of chickpeas and it adds a light and to make cheese! Simply soak your raw
recipes such as yoghurt and ice cream. airy texture to bakes. It’s perfect for cashews overnight (or for 2-4 hours in
It’s not suitable for most savoury dishes making mayonnaise, salad dressings, warm water), drain and blend. You can
though (with the exception of curries) meringue, macarons, cupcakes, then add plant milk, nutritional yeast and
because the coconut flavour is likely to marshmallows and ice cream. To miso to make a delicious cheese sauce.
be too prominent. replace one egg, use 3 tbsp aquafaba
with 4 tbsp caster sugar.
Nutritional yeast
Soya milk The store cupboard essential
The O.G. of plant milks Mashed banana These multi-purpose flakes — also
Unsweetened soya milk is best used in Perfect for pancakes known as nooch — can be bought from
savoury cooking and baking because it If you’re making dense bakes like wholefood health shops and are a real
can be a great creamy base for sauces muffins, brownies, pancakes, loaf cakes vegan staple. Simply shake them into
and curdles well for use in baking mixes. or cookies, a simple half cup of mashed sauces or over pasta for a savoury,
Soya milk is also perfect for any amateur banana can be used instead of an egg. umami flavour. They can also be used
yoghurt makers out there. Not ideal in It adds a smooth, creamy texture but to make scrambled tofu, scones, dips,
coffee or tea, as most brands are prone is liable to split if too wet, so add corn quiche, cheesy mash potato and even
to splitting or curdling; however, barista starch or extra flour to compensate. soups and stews.
blends reduce the likelihood of this.

Chickpea flour Shop-bought

Oat milk The versatile binder The easy option
Creamy and perfect in coffee Chickpea flour (also known as gram Ready-made vegan cheese from
Oat milk is subtle enough not to flour) is a staple in Indian cuisine and supermarkets and specialist companies
overwhelm the flavour of your beverage can be used in a host of ways when is coming on in leaps and bounds. Often
and will almost always hold your coffee cooking vegan recipes. It acts as a binder made from coconut oil, choose from
and teas in suspension. You can use it in and is ideal for use in vegan omelettes, hard cheddar-like blocks, spreadable
both sweet and savoury recipes, working pancakes, nut loaves, meatballs and cream cheese, grated varieties, thin
very well in baked goods. Not ideal for dumplings. It’s high in protein, low in fat cheese slices and even halloumi- and
use in a custard or sweet/savoury sauce and naturally gluten free. To replace one feta-style cheese. Popular brands include
because the texture can sometimes be egg, combine 3 tbsp chickpea flour with Violife, Daiya, Sheese, Tyne Chease and
a little chalky. 3 tbsp water and mix well. supermarket own-brand options.

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✁
Cut out and keep
›››› Vegan basics
VEGAN

Cupboard
essentials
Stock up on these
store cupboard essentials
to ensure you can always
cook up a healthy meal
■ Apple cider vinegar use this to make
dressings. Great for digestion
■ Coconut oil good for baking and frying
■ Cold pressed olive oil for making
salad dressings
■ Vegetable bouillon adds flavour to
recipes that require stock or broth
Meat Gelatine ■ Nutritional yeast imparts a slightly
nutty, cheesy flavour to sauces
Tempeh Pectin and dishes
High in protein A thickening agent ■ Cashew nuts soak overnight and
Tempeh is similar to tofu, but is made Pectin is a plant-based polysaccharide blend to make creamy savoury or
with fermented soya beans to form a which is found naturally in the skin of sweet sauces
grainier, healthier alternative. It’s great fruits like apples and oranges. These ■ Other nuts Brazil nuts, almonds, walnuts
for use in sandwiches, wraps, stir fries, skins are boiled, filtered and dehydrated and pecans make great snacks and add
tacos, burritos and oriental dishes. to create a powder or a pre-made gel. crunch to salads
Marinate in spices to add flavour. Use it to make fruity recipes such as ■ Nut butters spread on toast, use in
jams, jellies, fruit sweets, flan layers and sauces, or eat with apple as a snack
marmalades. Pectin powder can also be ■ Dates add sweetness to energy balls,
Seitan used to replace eggs in baking recipes snacks and cakes
The versatile option such as sandwich cakes and muffins. ■ Pumpkin and sunflower seeds
Originating in China, this is a great sprinkle over cereal, shake onto a salad
product for new vegans as it can be used or use them to make pesto
in so many ways and closely mimics the Agar agar ■ Cacao powder high in anti-oxidants,
firm texture of meat. Made from wheat Use in purées and sweets this adds a chocolatey flavour to
gluten, it is perfect as a replacement Extracted from red algae, agar agar porridge and desserts
for beef, chicken, pork, duck, ham and was discovered in the mid-17th century ■ Ground flaxseed stir into porridge,
sausages. You can find it in health food in Japan. It comes in the form of a add to your smoothies or use as an
stores or some supermarkets. Upton flavourless and colourless powder, which egg replacement
Naturals is one brand to look out for that sets extremely firmly. It can be used in a ■ Chia soak overnight to make chia
is now stocked in Sainsbury’s. host of vegan dishes — from a basic clear pudding for breakfast
gel to enrobe a pork-less pie to more ■ Agave/maple/date syrup a great
complex coconut crèmes, panna cotta, replacement for honey
Jackfruit ice creams and light mousses. ■ Miso paste use to add depth of
Store cupboard favourite flavour to sauces or noodle dishes
This tropical fruit has a similar texture to ■ Soy sauce or tamari adds an umami
artichoke and is great fried up with jerk Xanthan gum flavour to Asian dishes or bolognese
seasoning or BBQ sauce as an alternative Great for baking ■ Sriracha a hot sauce for adding spice!
to pulled pork. It’s rich in fibre and Xanthan gum is a polysaccharide, similar ■ Chickpeas, beans and lentils
low in fat, so is a healthier choice than to that of pectin, which is a naturally Use these vegan essentials to create
processed meat alternatives. Keep a few occurring by-product of bacterial filling, protein-packed curries, soups,
tins in your cupboard and use them to fermentation. It’s sold as a white powder, stews, falafels and chilli
make chillis, burgers, tacos and as pizza similar to cornflour, with a slightly grainy ■ Smoked paprika use this to make
toppings. Make sure you cook it slowly texture. Commonly used to prevent the coconut ‘bacon’ or to add a warm
so that it falls apart on your fork. splitting of sauces such as custards. It can smoky flavour to dishes
also be used in ice creams to stabilise the ■ Cumin adds warmth to hummus,
crystal formation of ice as it sets. curries, Mexican dishes and more
Mushrooms ■ Cinnamon this anti-inflammatory spice
Nature’s meat adds a warm, sweet flavour to snacks
Rich in vitamins D and B, mushrooms Carrageenan and desserts
provide an umami flavour and a meaty The stabiliser ■ Quinoa a complete protein that’s great
texture to dishes like bolognese, chilli, Also known as Irish Moss, carrageenan is in salads
noodles, burgers and cooked breakfasts. a type of dried seaweed extract which is ■ Buckwheat high in protein and great
Portobellos can even be sliced to mimic flavourless and odourless. Ideal for both for risottos or in salads
steak! Marinate them first in a rich soy sweet and savoury dishes — from soups ■ Oats good for flapjacks, cookies,
sauce or fry them up with garlic. and consommés to jellies and cakes. granola, porridge and in smoothies

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l-ashion +beaut
All the flowers
Step into spring with this
beautiful organic cotton
jumpsuit from People
Tree’s V&A collection.
£125 at peopletree.
co.uk

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Fashion news

Fashion news NEW

ARM
Sustainable vegan fashion to take CANDY
you into spring and beyond ››
If you’re ditching leather this year,
check out this versatile vegan
leather tote which comes in
eight different colourways and
includes an insert bag to help
keep everything organised.
£68 at liveinthelight.co.uk

LOVES

From top Orla top, £28;

Alexa jumpsuit, £35; Ditsy
Dee midi dress, £35 Left
Leopard Rachel dress, £35;
khaki smock dress, £40

BE A NOBODY
If you’re looking for a spring wardrobe refresh, check out London-
based brand Nobody’s Child. They re-purpose leftover fabric from 60%
The percentage of garment workers in
past seasons and donate leftover materials to fashion colleges to
Dhaka, Bangladesh regularly working
avoid anything going to landfill. Shop at nobodyschild.com illegal overtime to meet demand.

♥ HEY BOY
100 per cent vegan and made in Manchester, Piilgrim is a
brand on a mission to make sustainable street wear that’s
built to last. Pieces are limited edition, use organic
fabrics and their packaging is eco-friendly too.
Check them out at piilgrim.com

Above Piilgrim
create single-run
items, designed to
be worn for life

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8
ways to join
the fashion
revolution!

Be part of the solution not the problem and embrace sustainable

fashion for the year ahead. Colette Earley shares her tips

T
here’s no doubt about it, and consumers of the fashion industry,
the fashion industry is one Fashion Revolution is sparking a movement
of the largest polluters to for transparency within the industry,
the planet, following in close providing fair rights for workers and a
second place behind the green approach to production.
oil industry. A recent report by Pulse Between 20th-26th April this year, we’ll
(globalfashionagenda.com) stated that be joining in Fashion Revolution Week,
clothing generates 92 million tons of T H E which encourages millions of people to
the world’s waste each year, having a A U T H O R come together to campaign for systemic
disastrous impact on the levels of air, water Colette Earley is change in the fashion industry. As well
and soil pollution. Fashion Revolution a freelance writer as becoming part of this movement, you
(fashionrevolution.org) is a not-for-profit based in Bristol. As
can take immediate control of your own
well as following
global movement working towards a vegan lifestyle,
approach to fashion by implementing
building a sustainable approach to fashion she loves yoga, some simple changes. Here are a few
production and consumption. Made up of travel and miniature of the ways you can make an individual
brands, wholesalers, retailers, distributors dachshunds. change today…

#1 Go swishing that will make nice ‘new’ additions to your

wardrobe. This can also be a fun way to
Swapping some of your unwanted meet like-minded people and have a
clothing, shoes and accessories with good clear out of your wardrobe. If you
someone else is what’s known as think that no one is going to like your
‘swishing’. Think of it like a massive items because you now can’t bear to look
clothes-swap party — you bring items at them any longer, you’ll be pleasantly
you no longer want and choose some surprised — something that you consider
replacements from someone else’s pile boring can be someone else’s treasure.

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Sustainable fashion

#2 Sustainable sellers
With the internet at our fingertips, doing
our research and finding designers
and brands that follow a sustainable
and ethical approach to the way they
make their products is easier than ever.
Brands such as Reformation, House of
Sunny and People Tree are all dedicated
to making high-quality clothing in a
green way. While the price tag may be
a bit higher than a lot of high-street
stores, the clothing, which is normally
made in small runs, will be of the best
quality, meaning it’ll last much longer.
Plus, with eco fashion on the rise, more
of our favourite stores are now offering
an accessible sustainable range. Swear
yourself to only buying from these
brands and ranges from here on, and
straight away you’ll be lessening your
contribution to fashion pollution.

#5 Mindful buying
Sometimes, without being mindful when making decisions, it’s easy to lose track of
how much we’re actually buying. A monthly shopping spree or grabbing items here
and there that we don’t actually need contributes to textile pollution. Setting yourself
targets when it comes to purchasing will actively stop you from unnecessary buys.
For example, deciding not to buy any new clothes for a whole year will make a huge
impact (imagine if we all did that!). Not only does this put an instant halt to your
contribution to fashion pollution, but it allows you to rediscover your wardrobe and
find some gems that you might have forgotten. If this approach won’t work for you,
then try only buying an item if you can guarantee you’ll wear it at least 30 times.

#3 Love vintage #6 Choose organic #7 Take care

When you buy second-hand or vintage Not only does organic cotton produce In a throwaway world where fashion is
clothing, there is a zero per cent chance far better quality clothing, it’s also grown cheap, it’s not always ingrained in us
of a harmful impact on the planet. If you and manufactured in an environmentally to look after things. Washing and drying
love a good shopping spree, then heading friendly way. The process uses much less with eco-friendly, gentle products;
to the thrift stores and charity shops lets water than the standard method and avoiding over-washing; storing in a
you indulge in your favourite hobby with absolutely no pesticides — which means no dry, airy wardrobe; being careful not to
a guilt-free conscience knowing that harmful effect on our eco-system (non- stain or stretch — these are all habits that,
you’re not contributing to the fast fashion organic cotton uses an incredible amount if incorporated into our lives, will make
industry. Plus, there’s the added bonus of of pesticides and insecticides during our possessions last much longer. Invest
discovering a beautiful item and knowing production). The more we support this in good quality, sustainable clothing
that you’re not going to see someone else approach to cotton production, the more and give each piece the care it needs to
walking down the street in it. common it will become. make it last a lifetime.

#4 The art of repairing

Instead of discarding that jumper with
a hole in, or that jacket with the broken
zip, see if you can give them a little TLC
first. Hand or machine-stitching any rips,
reattaching buttons, and even dyeing an
item a new colour can give your garments
a new lease of life. If you don’t know how,
simply ask a family member to teach you or
even take a short course (find one near you
#8 Never, ever throw clothes in the bin
at craftcourses.com). They’ll soon become When textiles are thrown onto landfill, they break down and release
invaluable skills you’ll use toxic greenhouse gases like carbon dioxide and methane, contributing
again and again through to global warming and other environmental problems. Correctly recycling
life. Alternatively, find a garments at clothing banks, donating to charity or a vintage store, or
local seamstress (ask for passing on to a friend are all way more environmentally ways of disposing
recommendations on of unwanted clothes.
Facebook) and take
along a bag of items
to be repaired and
altered to fit.

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HIGH STREET Left Jacquard shirt,

£26 Right Frill shirt,

VEGAN FASHION £34; Both Next

Silk-free shirts
3,000 worms are killed to make every pound of silk.
Check out our favourite cruelty-free options

T H E
A U T H O R
Marta Canga is a vegan
lifestyle blogger with a
passion for cruelty-free
clothing, sustainable
living, plant-based
food, natural beauty
and living an ethical
lifestyle. You can find
Wallis
out more about Marta High-street retailer Wallis offers a wide
on Instagram,  selection of silk-free shirts both from their
@martacanga  beautiful website as well as their stores.
Presenting relaxed but glamorous pieces,
Wallis also supports cancer charity for
children Clic Sargent. With regards to their
silk-free blouses, you may need to browse
what the garment is made from, but we are
pleasantly surprised to see they use Lyocell
and Polyamide as alternatives. We really like
the polka dot options as they go with jeans,
skirts or suits and match any colour too!
Shop online at wallis.co.uk
Right Polka dot shirts, or visit your local store.
£35 at Wallis
EDITOR'S
CHOICE
Debenhams
Multinational retailer Debenhams
offers well-designed, fashionable
clothing on a high street near you.
Having established a strong core
clothing business, Debenhams
continues to deliver timeless
and affordable quality. We love
the brand’s British heritage and
how they personify casual style
perfectly. When it comes to its
silk-free pieces, Debenhams has
a wide selection of silk-like cotton
and polyester shirts and blouses
to elevate your style. Whether you
are looking for an office staple or
an evening blouse, you might find
it here. Shop in-store or online at
debenhams.co.uk

Right Red Herring tie-front

satin shirt, £25 Far right Red
Herring print tiered top, £22
Both Debenhams

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Vegan fashion

Next
We know that cotton
production is a hugely intensive
process, particularly with
regards to the enormous
volumes of water used and if
not organic, the intense use
of pesticides. However Next
has a large range of options
to offer you blouses that are
silky-smooth, durable, and
that drape well without the
need to invest in cotton. We
love the new SS20 collection Above Phoebe
with ditsy floral prints but blouse, £82 Below,
also silk-free blouses that are right Ely blouse, £75
perfect for either work or the Both Jan ‘n June
weekend. Having upped its
environmental approach
recently, Next offers a recycling
scheme and donates any
surplus to charities too. Shop in
store or online at next.co.uk

Sugarhill Brighton Below, from top Vendlaa

Sussex-based company Sugarhill Brighton

top, £60; green shirt, £60;
Both Armed Angels Jan ‘n June
creates
create beautiful clothes to be loved and Leading sustainable fashion brand Jan ‘n
enjoyed. Focussing on exclusively June is 100 per cent vegan and therefore
designed prints, intarsia and you can shop from there without having
embellished garments drawn up to compromise. Offering stunning pieces
in the company’s seaside studio, following its motto of ‘bye-bye fast fashion’,
the vast majority of its garments you will find incredible pieces for both men
are vegan and it also partners
partner and women. All of the materials are certified
with numerous charities for and they only use fair production for their
education, wildlife protection, garments. What we love about Jan ‘n June is
women’s rights and so much that it makes plastic bottles look oh-so-chic!
more! In terms of its clothing, It uses PET bottles that have been ground,
you will find beautiful, colourful melted and extruded into new fibr bres.
s. How
prints and really affordable does it feel you ask? Recycled polyester
prices. We love Sugarhill’s is a high-quality yarn that won’t have you
vegan print shirts as an easy sweating or make you feel uncomfortable.
‘nice top and jeans’ combo! It’s breathable, doesn’t lose shape and
The brand uses organic feels soft and silky. Shop online at
cotton and viscose to make jannjune.com
its garments — viscose is
a man-made fibre made
from sustainable wood and
bamboo pulp. It is known
as a ‘semi-synthetic
fibre’ to reflect the
combination of the Armed Angels
natural raw materials German company Armed Angels is
and the chemical revolutionising the industry with its
manufacturing process stylish and affordable clothing for
that turns the pulp into both men and women. Favouring
fibres. Shop online at materials such as organic cotton,
sugarhillbrighton.com recycled plastic, and organic linen,
it is also one of the leading brands
to use revolutionary fabric Tencel
Lyocell. Lyocell is a natural and
Above Diana shirt, sustainable cellulose fibre, because
£30 Left Joy shirt, it is made from wood. These fibres
£40; Both Sugarhill offer garment strength, efficient moisture
Brighton absorption and are gentle on skin. Just
like silk, but the humane way! Find Armed
Angel pieces at armedangels.com, in-
store at 69b Boutique,
or at AIDA Shoreditch.

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ON SALE NOW!

ORDER YOURS ONLINE TODAY

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Vegan beauty

Beauty news
Want to be more ethical with your make-up and skincare
routine? Check out these new products and ideas…
THE FUTURE IS REFILL
Following the success of its refill
station at Boots Covent Garden,
Beauty Kitchen is planning to
roll the scheme out nationwide
to make this more available to
everyone and ultimately reduce
waste. With the installation
of 1,000 of these incredible
machines, it plans to save over
100 million plastic bottles during
EDITOR'S the next two years. Beauty
CHOICE
Kitchen is available at Holland &
Barrett and beautykitchen.co.uk

BUDGET BEAUTY
Aldi recently launched its very first
vegan skincare range. The nine-
product, cruelty-free collection
includes the Lacura 100% Naturally
Derived Day Cream, Eye
Cream, Face Wash, Face
Scrub, Hand & Nail Cream
and Fruit Sheet Masks, with
4 .5 million
The amount of people who do not
prices from just £1.99. recycle their bathroom products.

6 SKINCARE WITH A HEART

UK brand Lucy Bee, known for its Fairtrade
coconut oil products, has just launched a new
range of ethical skincare products, which are
100 per cent vegan, free from palm oil and use
recyclable packaging such as glass, aluminium
and FSC card. The products are also certified
organic and unscented, making them
perfect for sensitive skin. From £18 at
shop.lucybee.com

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Plastic free living

The

waste
bathroom
If you’ve nailed vegan cooking and are now looking at other
ways to live more sustainably, Lottie Storey outlines why your
bathroom could be the next place to have an overhaul…

L
ook around the bathroom soap, shampoo and conditioner bars, and
shelves of most UK homes and you’ve eliminated three bottles without
you’ll see the same thing: bottles even trying! 
of shampoo and conditioner,
pots of make-up, tubes of Period problems
toothpaste and boxes of sanitary towels An estimated 4.3 billion disposable
and tampons. You’ll no doubt find menstrual products are used in the UK
toilet rolls stacked up near the toilet, a every year. According to City to Sea
medicine cabinet stocked with vitamins (who campaign to prevent marine plastic
and painkillers and at least one bottle of T H E pollution at source), a standard box of
shower gel knocking around too. A U T H O R menstrual pads contains around the same
For those of us looking to reduce Lottie is a writer from amount of plastic as five carrier bags. And
our waste, the bathroom is Bristol. Vegan for every single day in the UK around 700,000
either a brilliant place to three years, she’s panty liners, 2.5 million tampons and 1.4
start or the last bastion of always on the hunt million pads are flushed down the toilet
environmentalism, depending for new recipes and — many of which block our sewer systems
on how you look at it. ingredients, and and escape into our rivers and seas. The
is a self-confessed
Plastic is the main culprit, of course. answer is obvious: reusables. There are
cruelty-free skincare
According to a recent study, as many as junkie. Visit her blog
so many on the market now, from period
16 million plastic bottles are disposed of at oysterandpearl. pants to cups to washable pads.
as rubbish every day in Britain, with 2.9 co.uk And don’t forget the toilet paper. The
million people in the UK admitting that majority is still made using virgin trees,
they never recycle plastic bottles. With so so switch to brands that use 100 per cent
many cosmetics companies out there now recycled paper and non-plastic packaging,
offering alternatives to plastic, this one is an such as Who Gives A Crap. 
easy win. Opt for metal* or glass instead, Feeling inspired to clear up your
or spend your money with companies bathroom? Turn the page to get some tips
such as Lush who only use recycled plastic from zero waste blogger Lucy Lucraft… 
for their containers (with money off when *Metal is recycled more than any other
you bring back your empties for reuse). packaging — an estimated 80 per cent of
Swap plastic toothbrushes for bamboo, all metal ever produced is still in use today.
and disposable razors for metal. Avoid Due to its intrinsic value, once made metal
packaging altogether and opt for bars of is rarely wasted.

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”I went from
beauty junkie to
ethical blogger“
Lucy Lucraft is a freelance journalist and sustainability influencer based
in Brighton. Here she shares her tips for making your bathroom plastic-free.
Visit her blog at lucylucraft.com or find her on Instagram @lucylucraft. 

’I worked in premium beauty for many

years and had thousands of products.
LUCY’S
I was addicted. When I went travelling TOP FIVE
I had to ditch the lot. I lived on a small
island known for diving so became hugely TIPS
interested in sustainability as I was seeing
the effects of plastic pollution and climate
change first hand.

1
I now have a really low maintenance A zero waste bathroom is going
hair and skin routine, plus I have two kids to be different for everyone. It
and zero time so I use shampoo and doesn't have to be all Kilner jars and
conditioner bars and homemade face oil, expensive products!
too. We switched to bog standard soap
and both my husband and I use safety
razors with blade refills — 100% per cent
recyclable and cheaper (Astra blades are

2
Pick one thing to change and
approx £10 for 100). see how you get on with it.
When it comes to ditching products, Solid shampoo, a safety razor
everyone has different priorities, needs and or menstrual cup are all really
privilege. For me, ditching unethical and satisfying swaps.
unsustainable companies was key. I don't
buy anything from Amazon (including
ingredients to make my own plastic-free
products). I’d rather buy a more ethical,
ready-made version.
There are some things I just haven’t
been able to swap. I have tried so many
different eco toothpastes but I find them
to be revolting so I stick to Colgate who

3
take back their old packaging to recycle. Watch out for greenwashing! As
Medicines are also non-negotiable.’ sustainability becomes more ’on
trend‘, brands are using it to make
you buy their products. Learn what
it is so you can avoid any sneaky traps.

4
Try not to get too caught up on
the idea of ‘zero waste’ — it's an
unachievable goal in a world
not set up for it. Those of us with
the most privilege should shoulder the
most responsibility so that those from
marginalised groups aren't expected
to pay the price.

5
Get creative. I store dry soaps in a
basket, while things like shampoo
bars that aren't used every day can
be kept in a tin, a hessian/jute bag,
or in tupperware!

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Digital edition

Subscribe to the

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Advertorial

Health boosters
Stay on top of your nutritional needs and
support your vegan health and fitness with these
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did we mention it’s blummin’ delicious? calcium, protein, omega 3 ALA and fibre.
RRP £29.99, currently £17.99 at oatein.com £29.99 at myvega.co.uk

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Vegan skincare

Drops of Youth
THE BODY SHOP Day Cream
This gel-like serum is packed with HEMSLEY ORGANICS
plant power and leaves skin with Made with high levels of antioxidants to nourish,
a healthy-looking glow. £26 at protect and replenish. £39 at hemsleyorganics.com
thebodyshop.com

BEAUTY Rejuvenating
COUNTER Serum

Cruelty-free
ORGANIC APOTEKE
This miracle product has been
dubbed ‘a face lift in a jar’.
£54.95 at organicapoteke.com

Age Defence
BULL DOG
Anti-ageing
Treat your skin to a little TLC
Proven to reduce the
appearance of fine lines in time for spring with these
and wrinkles after 4 weeks
(and the packaging is made
wrinkle-busting serums
from from sugarcane!). £8 at and creams.
bulldogskincare.com

Night Haven
MONAT
This brand new night cream repairs
and plumps whilst you sleep. £75 at
monatglobal.com

Time Traveller
GREEN PEOPLE
This handy exfoliator and moisturiser duo brightens,
buffs and intensely hydrates. £50 at greenpeople.co.uk

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Interview

LAST BITE

Made leine
Olivia
The YouTuber and blogger tells
us why being vegan and living
sustainably go hand in hand

M
any of us dream
of quitting our
day jobs and
making a career
out of our
passions and
in 2015 that‘s
exactly what Why is living sustainably so important donate them to a charity shop, take them
Madeleine Olivia did. Now 27, she has just to you? to a women's shelter or children's hospital,
released her first book, Minimal… We are living in a climate crisis, and I can't or recycle them. There are lots of different
think of living any other way. Once I found places that you can take the things you no
When did you go vegan and why? out about the impact my food had, my fast longer need, but it's important to declutter
I went vegan six years ago, in my last year of fashion addiction had or my flying habit sustainably. I have a whole section on this in
uni. I was suffering with an eating disorder had, I had to make changes. I'm far from my book!
and fell upon veganism because I was perfect, and I'm aware that an individual
looking for the next fad diet to try. It went living sustainably isn't going to save the What are your top tips for someone starting
from a fad diet, to something I became world. We need to get our governments, out on their journey?
extremely passionate about. I learned about large corporations and companies to make Take it slow, and make changes that make
the animal agriculture bigger changes, sense for you. There is no use in pressuring
industry and the and fast. However, yourself to take on too much, when your
harm it is doing to
animals and our
Decluttering is so I also believe in
the power of the
life is already feeling stressful. This applies
to veganism, sustainability, minimalism and
planet, and my mind therapeutic. Having individual. If we any other lifestyle change. It's proven that by
was made up. It gave can do both, then taking it on bit by bit, you're much more likely
me something to be a clear home has maybe we can win to experience success!
passionate about in
a low time of my life,
transformed my life
life. the fight against
climate change.  Do you feel that veganism and sustainable
and showed me a new living go hand in hand?
outlook on food.  Tell us what 100 per cent they do! Plant foods are amazing
minimalism means to you… in that they have a lower carbon footprint
How has this impacted Minimalism means keeping what you than animal foods. However vegan does not
your life? love and what you genuinely need necessarily equal sustainable. There is nuance
It was the catalyst for in your life, and letting go of what to this conversation. Some vegan food
many changes in my doesn't serve you anymore. In my comes wrapped in plastic, and is shipped
ecovery from my
life — recovery book, Minimal: How to Simplify from across the world. Some vegan fashion is
eating disorder, quitting Your Life and Live Sustainably
Sustainably, I made unsustainably, or unethically. Veganism
fast fashion, learning about emphasise that minimalism isn't and sustainability can go hand in hand, if
sustainability, shopping less a one size fits all, but something you're mindful and aware of what they both
and changing my lifestyle any person can adapt. It's not mean. To me, that means trying to eat more
to align more with my morals about how much you own, but seasonally, and shopping locally for vegan
and beliefs. It has changed being aware of what you own. foods when and where I can. It means finding
everything. While it wasn't Decluttering is so therapeutic and products that are vegan and sustainably and
PHOTOS: ALI GREEN

a smooth ride, itit‘s having a clear home and mind has ethically made.
taught me so transformed my life.
much about F I N D O U T M O R E . . .
myself and What do you do with items you Minimal: How to Simplify Your Life and
the world no long want? Live Sustainably is out now, Ebury Press
around me.  I give them to a friend, (£12.99). Visit her blog at madeleineolivia.co.uk

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