Natural Vegan-January 01 2018

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FEAST
Contents
35 MORNING MEALS
Nutrient-dense dishes to kick-start
your morning
NOURISH
41 JUST ADD SPICE 20 LIVING THE
GŕîǄūƭƑȹǛŕŕĚēŞĚîŕƙĲūƑŕƭŠČĺȡēĿŠŠĚƑ WHOLESOME LIFE
and everything in between Harriet Birrell on wholesome, plant-
based cooking and living EVERY
48 MAGICAL MOROCCO
Transport your taste buds to the
gateway of the East
32 NUTRITION ESSENTIALS
Discover the nine essential nutrients
ISSUE
12 THE FEED
every vegan needs in their diet The latest in plant-based health,
58 BOWLS FOR VEGAN nutrition and wellness
SOULS 54 THE SACRED KITCHEN
Add some colour to your plate with Food preparation and cooking to 16 CAFÉ CULTURE
these vibrant creations nourish your mind, body and spirit We chat to Julie Mitsios, founder of
Earth to Table in Bondi
71 WEEKEND ENTERTAINING 64 AYURVEDIC EATING
GƑĚƙĺîŠēǜîǄūƭƑƙūŞĚēĿƙĺĚƙĲūƑƥĺĚ Looking at seasonal eating through 18 EATING GREEN
weekend the lens of ancient wisdom The low-down on iron
93 NICE-CREAM 84 THE STORY OF SOY 30 TRENDING

¬ƥîǋƙîƥĿƙǛĚēǅĿƥĺƥĺĚƙĚĲƑƭĿƥǋȡĲƑū- ÀŠČūǄĚƑĿŠĳƥĺĚŠƭƥƑĿƥĿūŠîŕċĚŠĚǛƥƙ ŕūūŒîƥƥĺĚŠƭƥƑĿƥĿūŠîŕċĚŠĚǛƥƙūĲ
zen delicacies of the mysterious soy bean chia seeds
99 SWEET BITES 88 THE CASE FOR CARBS 118 MY VEGAN LIFE

Healthy indulgence never looked or Sorting the good carbs from We chat to vegan model and pho-
tasted so good the bad tographer Alletta Vaandering
120 MEET THE MAKER

We chat to Paul Coghlan, co-owner
of Antidote Essentials
122 BUYING VEGAN

Vegan products from our sponsors
LIVE
110 WHY I’M VEGAN
Three prominent Aussies on thriving
as a vegan
114 EXPLORING
THE BIG APPLE
A guide to New York City, the mecca
for vegan food and lifestyle
RECIPE INDEX
53
96
40
105 79
53
6 NATURAL VEGAN
59
BREAKFAST
îČîūƎƑūƥĚĿŠǅîĲǜĚƙ . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 40
/ŠĚƑĳǋċîŕŕƙ . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 40
gĚŞūŠČƑƭŠČĺƎūƥƙ . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 40
ĺūČūƑîŠĳĚîŕŞūŠēċŕĿƙƙċîŕŕƙ . . . . . . . . . . . . . . . . . . . . . . . . . . 40
HƑĚĚŠĳîƑēĚŠƙŞūūƥĺĿĚċūǅŕ . . . . . . . . . . . . . . . . . . . . . . . . . . . . 59
SNACKS & SIDES

GƑĚƙĺƥūƙƥîēĿƥîƙ . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 25
¡ĚîʁČîƑƑūƥƎîŒūƑîƙ. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 44
ƑƭƙƙĚŕƙȡƐƭĿŠūîʁƙǅĚĚƥƎūƥîƥūČîŒĚƙ . . . . . . . . . . . . . . . . . . . . . 47
×ĿŕŕîĳĚČîƎƙĿČƭŞƙ . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 53
OîƑĿƙƙîČîƑƑūƥƙ . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 53
Turmeric-pickled mango . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 74
¬ǅĚĚƥƎūƥîƥūČîŒĚƙ . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 83
ĺĿŕŕĿƙîŞċîŕ . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 83
SALADS
GîŕîĲĚŕČƑƭŞċŕĚƙîŕîēǅĿƥĺƎĿČŒŕĚēūŠĿūŠ . . . . . . . . . . . . . . . . . . . . 24
¬ƎĿČĚēČĺĿČŒƎĚîɃČîĚƙîƑɄƙîŕîē . . . . . . . . . . . . . . . . . . . . . . . . . . . 27
28
îƭŕĿǜūǅĚƑȡĲĚŠŠĚŕȡūƑîŠĳĚʁƙîĲĲƑūŠƙîŕîē . . . . . . . . . . . . . . . . . . 53
¤îĿŠċūǅƙîŕîēċūǅŕǅĿƥĺƙîƥîǋƙîƭČĚ . . . . . . . . . . . . . . . . . . . . . 60
¤îǅƑîĿŠċūǅƙîŕîēǅĿƥĺîǄūČîēūŞîŠĳūēƑĚƙƙĿŠĳ. . . . . . . . . . . . . 61
HƑĿŕŕĚēƎĿŠĚîƎƎŕĚȡƙĚîƙîŕƥȡČĺĿŕŕĿȡŞĿŠƥʁČĺĿŞĿČĺƭƑƑĿ . . . . . . . . . . . . . 74
ƑūîēċĚîŠʁƎĚîƙîŕîēǅĿƥĺĲƑĚĚŒĚĺʁČūČūŠƭƥǋūĳĺƭƑƥ. . . . . . . . . 74
MAINS
qĿēēŕĚ/îƙƥĚƑŠƙƥƭĲĲĚēĚĳĳƎŕîŠƥƙ . . . . . . . . . . . . . . . . . . . . . . . . . 26
¬ǅĚĚƥʁƙūƭƑČîƭŕĿǜūǅĚƑ . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 44
Spiced tofu poke . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 47
OîƑĿƑîƙūƭƎ . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 53
¤îĿŠċūǅŠūƭƑĿƙĺŞĚŠƥċūǅŕ . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 59
HƑĚĚŠĳūūēŠĚƙƙŠūūēŕĚċūǅŕ . . . . . . . . . . . . . . . . . . . . . . . . . . . . 62
¬ĚƙîŞĚĲîŕîĲĚŕċūǅŕǅĿƥĺċĚĚƥēƑĚƙƙĿŠĳ . . . . . . . . . . . . . . . . . . . . 63
¬ƎĿČĚēƥūŞîƥūȡƙŞūŒǋĚĳĳƎŕîŠƥʁƎîƑƙŕĚǋ . . . . . . . . . . . . . . . . . . . 77
ĚĚƥƑūūƥʁċŕîČŒċĚîŠċƭƑĳĚƑǅĿƥĺƥîĺĿŠĿîĿūŕĿʁŒîƙƭŠēĿ . . . . . . . . . 79
qƭƙĺƑūūŞǋŞîČɄŠɄČĺĚĚƙĚ . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 83
SWEETS
îƑƑūƥČîŒĚǅĿƥĺċŕƭĚċĚƑƑǋČƑĚîŞČĺĚĚƙĚĲƑūƙƥĿŠĳ . . . . . . . . . . . . . 28
Hazelnut & ginger chocolate fudge bark . . . . . . . . . . . . . . . . . . . 103
Orange chocolatey pudding . . . . . . . . . . . . . . . . . . . . . . . . . . . . 103
¬îŕƥĚēƎĚîŠƭƥċƭƥƥĚƑČîČîūČƭƎƙ . . . . . . . . . . . . . . . . . . . . . . . . 103
gîǋĚƑĚēČĺĚĚƙĚČîŒĚ . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 105
¬ŠĿČŒĚƑƙƙŕîċƙ . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 108
ŕîƙƙĿČČƭƙƥîƑēƥîƑƥƙ . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 108
NICE-CREAM
GƑūǕĚŠċîŠîŠîƎūƎƙ . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 96
Pina colada nice-cream . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 96
'ūƭċŕĚČĺūČūŕîƥĚƙîŕƥĚēČîƑîŞĚŕŠĿČĚȹČƑĚîŞŕūŕŕĿĚƙ . . . . . . . . . . . . 96
ĺūČūŕîƥĚȡċîŠîŠîʁŞūČĺîŠĿČĚȹČƑĚîŞǅîĲǜĚČîŒĚ . . . . . . . . . . . 98
30 NATURAL VEGAN 7
EDITOR’S LETTER
Welcome
What I love most about plant-based eating is the sheer array
of colour, texture and, most importantly, flavour that you can
pack into one meal. From technicolour breakfast smoothie
bowls to raw rainbow lunch bowls, there’s never been a more
exciting, inspiring approach to nourishing vegan meals. To
help you create your own Instagram-worthy meals at home,
we’ve selected some of our favourite dishes, created mainly by
millenial food bloggers and recipe developers, to help inspire
you to put more colour on your plate (p.58).
With the festive season just around the corner, we asked
Harriet Birrell, a vegan chef and author, what she’ll be
cooking this Christmas (p.25). Think falafel crumble salad,
fresh tostaditas, spiced chickpea salad and raw carrot
cake with cream ‘cheese’ frosting. Oh, and don’t miss our
interview with Birrell, where she chats about her journey into
veganism and tips for plant-based cooking (p.20). Speaking of
plant-based cooking, we’ve taken a look at spiritual nutrition
(p.54), Ayurvedic eating (p.65), the low-down on soy (p.84)
and the case for carbs (p.89).
As usual, we’ve got mouth-watering recipe spreads to
prepare. From Moroccan-inspired plates (p.48) to playful nice-
cream creations (p.93) and sweet bites (p.99), there’s myriad
inspiration to make this festive season the most flavour-filled
and fun yet.
Happy cooking, eating and entertaining!
Until next time,
RAINBOW
NOURISHMENT
BOWL
See page 59
8 NATURAL VEGAN
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COVER RECIPE: Jeanette Vaben, Vegan Bowls for Vegan Souls
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SENIOR EDITOR Sally FitzGerald
ƙîŕŕǋȦǛƥǕĳĚƑîŕēʀîŠƥĺĚŞȹƎƭċŕĿƙĺĿŠĳȦČūŞ
EDITOR Nick Gregory
ŠĿČŒȦĳƑĚĳūƑǋʀîŠƥĺĚŞȹƎƭċŕĿƙĺĿŠĳȦČūŞ
EASTERN CREATIVE DIRECTOR Jenny Cook
HEALING
ŏĚŠŠǋȦČūūŒʀîŠƥĺĚŞȹƎƭċŕĿƙĺĿŠĳȦČūŞ
SUB EDITOR Alex Turner
PRODUCTION MANAGER Craig Broadbridge
ČƑîĿĳȦċƑūîēċƑĿēĳĚʀîŠƥĺĚŞȹƎƭċŕĿƙĺĿŠĳȦČūŞ
ADVERTISING MANAGER Leah Fitz-Henry
ŕĚîĺȦǛƥǕĺĚŠƑǋʀîŠƥĺĚŞȹƎƭċŕĿƙĺĿŠĳȦČūŞ
HEAD OF MARKETING AND PRODUCTION
Verity Travers
ǄĚƑĿƥǋȦƥƑîǄĚƑƙʀîŠƥĺĚŞȹƎƭċŕĿƙĺĿŠĳȦČūŞ
MARKETING MANAGER
Gemma Bailey
ĳĚŞŞîȦċîĿŕĚǋʀîŠƥĺĚŞȹƎƭċŕĿƙĺĿŠĳȦČūŞ
DIGITAL ASSISTANT Rachel Smith
ƑîČĺĚŕȦƙŞĿƥĺʀîŠƥĺĚŞȹƎƭċŕĿƙĺĿŠĳȦČūŞ
MANAGING DIRECTOR Simon Lewis
ƙĿŞūŠȦŕĚǅĿƙʀîŠƥĺĚŞȹƎƭċŕĿƙĺĿŠĳȦČūŞ
CHIEF EXECUTIVE Jon Bickley
ŏūŠȦċĿČŒŕĚǋʀîŠƥĺĚŞȹƎƭċŕĿƙĺĿŠĳȦČūŞ
Disclaimer
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Reproduction of any material without written permission from the
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not necessarily imply endorsement of services or products.
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naturalhealthmag.com.au
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THE FEED
PASSING ON
PALM OIL
If you are an advocate for
rainforests and our friendly
furry forebears, you may want
to pay attention. A new ‘no
ƎîŕŞūĿŕɄČĚƑƥĿǛČîƥĿūŠČūŞƎîŠǋ
has arrived in Australia. The
qĚŕċūƭƑŠĚȹċîƙĚēŠūƥȹĲūƑȹƎƑūǛƥ
is set on curbing the use of non-
sustainable palm oil through its
ŠūƎîŕŞūĿŕČĚƑƥĿǛČîƥĿūŠƙǋƙƥĚŞȦ
~ŠČĚǄĚƑĿǛĚēȡČūŞƎîŠĿĚƙƎîǋî
small fee to display the ‘no palm
ūĿŕɄŕūĳūȡǅĿƥĺîŕŕƎƑūǛƥƙĳūĿŠĳ
towards rainforest conservation
and reforestation work.
SMALL SPREAD THE VEGAN LOVE

Are you looking to inspire your family, friends or loved ones and
BITES
Deakin University
convince them that being vegan is both nutritious and delicious? Well,
here’s your chance. Veganuary will be running again this January, so
it’s the perfect opportunity to spread the word and share the love.
scientists may have They’ve got it all sorted, from a vegan starter kit, recipes and an eating
found an efficient out guide. For more information, head to veganuary.com
way to increase
kids’ daily vegeta-
Health
ble consumption
– serve them whole.
VEGAN
Researchers from
Deakin’s Centre for
Advanced Sensory
Science found that
when given the
whole carrots, many
children consumed
them for longer,
and usually ate one
whole carrot. “On
average this meant
they ate about eight MAKIN’ ROOM FOR MUSHROOMS
to 10 per cent more Scientists have found that mushrooms contain unusually
of the whole veg- high amounts of two antioxidants – ergothioneine and glu-
etable, by weight, tathione – that could prevent ageing and boost our health.
than when given The findings, which were published in Food Chemistry,
diced carrots to report that in countries such as France and Italy, where
try,” says research- people have higher levels of ergothioneine in their diets,
citizens have lower incidents of neurodegenerative diseases.
er Dr Gie Liem.
12 NATURAL VEGAN
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THE FEED
ADD SOME
AMINOS
Want to feel fuller for longer? Try eating
foods rich in amino acids. A group of
cells in the brain known as tanycytes are
stimulated by amino acids. After eating,
high levels of amino acids in the blood and
the brain signal the sensation of feeling
full. In a study conducted at the University
of Warwick, published in the journal
Molecular Metabolism, adding amino
acids directly to the brain caused the
tanycytes to respond after just 30 seconds.
GET SPROUTY
Adding sprouts to your summer salads is a great way to
Amino acid-rich sources include apricots, boost nutrients, especially considering studies from the
almonds, avocado, lentils and plums. Journal of Agricultural and Food Chemistry showed that
baby broccoli sprouts have 10 to 100 times more cancer-
ǛĳĺƥĿŠĳČūŞƎūƭŠēƙƥĺîŠǜūƑĚƥƙȦ
FEELING
FRUITY METABOLISM
BOOSTER
A vegan diet is now one of three
Diet
diets – including the Mediterra-
nean and fasting diets – being A break in your diet could lead
prescribed for people suffering VEGAN to increased weight loss accord-
with rheumatoid arthritis. Ac- ing to a University of Tasmania
cording to a new study pub- study. Participants who dieted
lished in Frontiers in Nutrition, for 16 weeks with breaks every
regularly consuming specific two weeks lost more weight than
those who maintained the diet
dietary fibres, vegetables, fruits
for 16 consecutive weeks. Re-
and spices has been found to
searchers said the phenomenon
reduce the effects. In particu- was due to the ‘famine response’,
lar, fruits such as dried plums, an evolved physiological reaction
blueberries and pomegranates, in whereby resting metabolism
addition to wholegrains, ginger slows down to counter reduced
and turmeric, were found to be energy intake.
beneficial in lowering inflamma-
tion, reducing joint stiffness and
lowering oxidative stress.
14 NATURAL VEGAN
CAFÉ CULTURE
EARTH
TO TABLE JULIE MITSIOS chats to Natural Vegan
about the inspiration to start a raw,
plant-based café serving up organic
ēĿƙĺĚƙūŠƥĺĚĲƑĿŠĳĚūĲƙƭŠƙĺĿŠĚȹǛŕŕĚē
Bondi Beach.
When did your journey into veganism begin?

I started exploring veganism in 2002. I
was a pastry chef working at three-hatted
restaurants and five-star hotels, making
sophisticated gourmet desserts. While I was
being taught by world-class chefs in a highly
creative and competitive environment,
I always felt that there was something
missing. The food didn’t appeal to me and
was not aligned to my values about health
and wellbeing.
I’d always been a fitness and nutrition
fanatic, and my sister had just been
diagnosed with type 1 diabetes, so I
decided to experiment with making healthy
desserts. I wanted to perfect the art of raw,
plant-based cuisine, so in 2006, I travelled
throughout the US, working and studying
at some of the most prestigious raw food
establishments. I brought back much of
what I had learnt and wanted to share my
knowledge and love of raw food as much
as possible, so I started a company called
Conscious Choice in 2007. This was well
received by the health-conscious community
here and things grew exponentially
from there.
When and why did you decide to open

Earth to Table?
Prior to opening the café, I was doing a lot
of teaching and food demonstrations on the
benefits of raw food and how to incorporate
them into your diet. I had so many requests
to open a café that I felt this was the logical
next step in my career.
I opened Earth to Table in October
2012, as there was a huge gap in the Sydney
market at this time for organic raw, plant-
16 NATURAL VEGAN
CUISINE
Organic, raw, plant-based cuisine
ADDRESS
based cuisine. The café embodies 85 Bronte Road, Bondi Junction, bigger, collective impact. There’s no
NSW, 2022
everything I feel strongly about and need for animals to suffer to satisfy
is encapsulated within our ‘tree OPENING HOURS humans’ food and beauty pleasures.
manifesto’ logo. I feel [vegan] really Wednesday to Sunday, 8am – 5pm
is the future of food. Not only is it What does living a conscious life mean
BOOKINGS
great for our health, it is great for the For 6 people and above to you?
environment, but it’s also cruelty free. Living a conscious life is thinking
about how our actions impact not
Where did you get the inspiration for of wheat-, gluten-, dairy- and sugar- only our health but our environment.
the dishes? free desserts such as cheezecakes, Conscious living means always being
Most of our dishes are takes on tiramisu, doughnuts, caramel slice and aware of how our daily practices
classic food that people are already raw chocolate bites, Wagon Wheels, contribute to global warming,
familiar with. These dishes are such a Magnum and ice-creams. deforestration, animal trauma and an
wonderful way to introduce people to unhappy earth. Eating with a lighter
raw foods, as they try a flavoursome, What’s your food philosophy? footprint always makes for a more
healthy and more vital version of [Choose] fresh, organic and local sustainable future. Choosing organic
standard commercial food they are produce wherever possible and and local wherever possible, opting
used to regularly eating. eat wholefoods that are minimally for less waste, using less chemicals and
This includes pancakes, the classic processed and kept under 44 degrees, going back to basics are easy ways to
BLT, which we make with our house- so that the natural enzymes and lead a conscious life.
made raw almond, sunflower, sesame vitality in the food is preserved.
and chia seed bread and coconut I firmly believe that the foundation What advice would you give to
bacon, shepherd’s pie with a unique of a healthy mind, body and spirit is those wanting to make the switch
blend of 10 different vegies topped derived from what you eat. And what to veganism?
off with a cauliflower mash and you eat is more satisfying when it’s in Try it for a few days and notice the
sweet potato chips. We also have a whole and natural state. way you feel. All of a sudden, your
a range of unique vegetable-based skin starts to glow, your eyes start
pastas and raw nori rolls, which are Why is cruelty-free living important to sparkle, you need less sleep, your
a fun take on your typical tuna-filled to you? brain thinks so much clearer and you
sushi roll. Cruelty-fee living is so important and have an abundance of energy. It is
But it’s our raw desserts which are something I am so passionate about. truly a magical experience and what I
our specialty; we have an abundance I believe that small steps can have a believe to be the future of food.
NATURAL VEGAN 17
EATING GREEN
THE DEAL WITH
IRON
LUCY TAYLOR unpacks the intricacies of the iron debate
and outlines ways to get your daily dose.
A
fter “Where do you cup of black beans (150 grams), for functions, such as transporting oxygen
get your protein?”, the example, provides around 3mg of iron, in the blood and optimising immune
second most common which is actually higher than 150 grams function. It’s also required for the
question I’m asked as a of lean minced beef, which comes in production of the thyroid hormones
woman on an entirely at 2.3mg. Moreover, from a study on and plays an important role in the
plant-based diet is: “Where do you get the EPIC-Oxford cohort of more than metabolism of neurotransmitters, such
your iron?” With red meat so often 65,000 people, the vegans in the study as serotonin.
touted as the best source of dietary had higher daily iron intakes (15.3mg)
iron, is it any wonder that people are compared to the omnivores (13.4mg). TYPES OF IRON
confused? The truth is there are many There are two types of dietary iron:
sources of plant-based foods that are WHY DO WE NEED IRON? haem iron and non-haem iron. Haem
rich sources of dietary iron. Just one Iron is a mineral that aids many bodily iron is only found in animal-based
18 NATURAL VEGAN
iron deficient and around five per cent
of the Australian population has iron DON’T SELF-DIAGNOSE
deficiency anaemia. There are various IRON DEFICIENCY
TĲǋūƭɄƑĚĲĚĚŕĿŠĳƥĿƑĚēȡɉƎŕĚîƙĚƙĚĚ
factors that cause our iron levels to
your GP and request a blood test
drop, including: before buying iron supplements.
UÊ Inadequate dietary intake Fatigue could be related to any
UÊ Decreased intestinal absorption number of things such as lack of
due to a chronic condition, e.g. sleep, mental health conditions or
ūƥĺĚƑŠƭƥƑĿĚŠƥēĚǛČĿĚŠČĿĚƙƙƭČĺîƙ
Crohn’s disease, coeliac disease
ǄĿƥîŞĿŠǧǨūƑǄĿƥîŞĿŠ'Ȧɉ
UÊ Blood loss due to surgery or
childbirth
UÊ Heavy menstruation Dried fruits: dates, apricots and figs
UÊ Pregnancy, when iron requirements Dark chocolate
dramatically increase
UÊ Strenuous exercise; long-distance DAILY RECOMMENDATIONS
runners are an increased risk of UÊ Include a serve of protein-rich food
low iron due to the destruction of such as tofu, tempeh or legumes
red blood cells (haemolysis) that in two main meals every day
occurs with repetitive heel strikes UÊ Consume vitamin C-rich vegetables
against hard pavement in abundance witih iron-rich meals
UÊ Frequent blood donations to enhance absorption
UÊ Include vegetables rich in beta-
IRON ABSORPTION ENHANCERS carotene with your iron-rich meals
Vitamin C: found in foods such such as carrot, pumpkin, sweet
as capsicum, tomatoes, broccoli, potato, kale and spinach
cauliflower, oranges, kiwi fruit and UÊ Choose iron-rich green leafy
Brussels sprouts. Just 50 mg of vitamin vegetables such as spinach and kale
C (the amount in ½ a large orange) UÊ Choose wholegrains and
will enhance absorption by three to wholegrain products over
six times refined options
Beta-carotene: from orange and UÊ Avoid drinking tea, coffee, cacao
yellow vegetables such as pumpkin, or wine an hour before or after
sweet potato and carrots, and also meal times, as these drinks contain
dark leafy greens such as kale polyphenolic compounds which
Citric acid: found in fruits and can inhibit the absorption of iron.
vegetables UÊ Avoid taking calcium
Fermented vegetables: such as supplements with or shortly
sauerkraut and kimchi after iron-rich meals
Lysine: an amino acid found UÊ Include a small handful (20–30g) of
in legumes such as beans, peas nuts and/or seeds each day
and lentils
THE TOP PLANT-BASED Lucy Taylor is

an accredited
SOURCES OF IRON
practising
foods, whereas non-haem iron is Whole grains: brown rice, quinoa dietitian and
found in both animal and plant-based and rolled oats nutritionist
foods. Because we’re all herbivores Legumes: beans, peas and lentils with a special
here, this discussion will focus on Soy products: tofu and tempeh interest in plant-
based diets.
dietary non-haem iron intake, which can Green vegetables: broccoli, kale,
Lucy practices
be enhanced and inhibited by various spinach, bok choy, silverbeet from her clinic
dietary components. Starchy vegetables: sweet potato in Fitzroy North, Melbourne. Lucy
and potato has been vegan for four years and
WHAT CAUSES LOW Nuts: cashews and almonds aligns with the vegan philosophy
on animal rights, sustainability
IRON LEVELS? Seeds: pepitas, pumpkin seeds and
and compassionate grounds.
According to Better Health Victoria, sunflower seeds bloomnutritionist.com
one-third of the world’s population is Fruits: oranges, apricots and figs
NATURAL VEGAN 19
NOURISH
20 NATURAL VEGAN
LIVING THE
WHOLESOME LIFE
DANAE DIMITROPOULOU and LUKE DODEMAIDE chat to chef and
cookbook author HARRIET BIRRELL about what inspired her to transition
to a plant-based life, along with her tips for wholesome and tasty cooking.
PHOTOGRAPHY: NIKOLE RAMSAY
I
t’s safe to say that Harriet Birrell experimenting with plant-based she says. “And that’s not just the fat,
lives a charmed life. When she’s not cooking. After noticing a lack of carbohydrate, protein, calcium or
in the kitchen creating raw vegan healthy vegan options in the café iron, for example, but the whole lot.”
desserts and wholefood salads, scene, she decided to broaden the That is reflected in the recipes on
you’ll find her walking in nature, offering. Along with her partner, the following pages, which embrace
on the beach doing yoga, or hitting the Fraser, who works as a carpenter, a dizzying variety of ingredients –
ocean to surf. Birrell has always had an Birrell built a 1950s-inspired wooden superfoods such as quinoa build the
affinity for the great outdoors, which caravan fitted with a commercial base of the pesto pizza, while superfood
is reflected in her choice to reside in kitchen. They called the café Natural and deciduous shrub pomegranate
Barwon Heads, a coastal township Harry and parked it in their local also features. While there are plenty of
on Victoria’s Bellarine Peninsula. But beach town and created an outdoor options that suit the summer months
it’s not all surfing and salads; behind space where people could lounge and and are designed to be served in a
Birrell’s idyllic beachside existence is enjoy their wholesome treats. group setting – “I love cooking for
a lot of work, dedication and passion The café was a success and friends and family,” says Birrell.
for food. She’s now a chef, café owner customers were constantly asking for “WHOLE by Natural Harry is
and cookbook author, and despite her her recipes. This prompted Birrell to not based on a season and has a lot
desire to promote a healthy, plant- put pen to paper to write her much- more cooked, plant-based recipes,”
based diet, Birrell wasn’t always a loud loved recipes into her first book, she says. “In this new book I have
and proud vegan. Natural Harry. She’s since followed it also re-created some of those nostalgic
Birrell grew up on a farm, up with her second book, WHOLE by favourite dishes such as meatball pasta,
surrounded by meat and dairy Natural Harry. It’s a passion project lasagna, nachos, spanakopita into
products, and while she ate these foods that reflects her wholesome approach completely wholefood, plant-based
occasionally, Birrell describes her to nutrition and her broader interest in versions that are just as tasty.”
younger self as a ‘closet vegan’. Deep the wellbeing of all people. Before Birrell gets back to the beach,
down, she knew it wasn’t right and The very title of this book, presumably to the nearest surfboard
after struggling with the decision for WHOLE by Natural Harry, actually or yoga mat, she offers quick words
many years, she finally mustered the derives from one of the greatest of advice on how to best restore your
courage to share this with her family thinkers of all time, Aristotle. mind and body during the summer
and friends. Her favourite quote by the Greek break, which she believes is vital
“Around four years ago, I bit the philosopher is: “The whole is greater to refreshing a person’s perspective
bullet and told everyone I was no than the sum of its parts.” The before the new year. “I like to not
longer going to eat animal products. It 31-year-old Victorian explains how take myself too seriously, and relax
took a lot of courage on my part, [but that line relates to her cooking: “It and unwind with loads of good old
I needed] to be true to myself and what just makes total sense to me that in fashioned laughter with friends,” she
made me feel my best.” order for our body to process and says. “That feeds the soul just as much
Soon after, Birrell started studying utilise what we eat in the best way as a hearty, nourishing, plant-based,
integrative nutrition and began possible, we need the whole food,” wholefood meal.”
NATURAL VEGAN 21
What’s your philosophy on food?
Eat wholefood, as close to nature
as possible. But, don’t be a goose
about it.
What do you love most about being

plant based?
The variety. People think that it can
be restrictive but there are way more
varieties of fruits, vegies, nuts, seeds,
legumes and grains to chose from
than there are animal products.
What health benefits have you

experienced since adopting a plant-
based diet?
I have more energy, my digestion is
better, I feel lighter and feel as though
I have a clearer head.
Tell us a bit about your new book,

WHOLE by Natural Harry…
For WHOLE by Natural Harry,
Nikole Ramsay – who photographed but to not take it all too seriously. diet. I have also become interested
my first book, Natural Harry – What are you doing when you’re not in gardening and I have more energy
worked to produce images that reflect in the kitchen? to adopt a few more hobbies. I’ve
the beautiful area we live in. We If I am working on Natural Harry- also learned about the positive and
picnicked on the beach, at my tiny related things, I will be delivering negative impacts that my choices can
house and even went camping. The recipe books, making videos for make on the environment, and that’s
book is full of gorgeous photography people, contributing to the blog, caused a ripple effect through my
captured by Nikole, making it perfect doing admin-type things, etc. And if whole lifestyle.
for your coffee table, too. not, I’m usually swimming, walking
or occasionally surfing. I also catch What will you be cooking this
What’s the symbolism behind up with friends, hang out with Fraser Christmas?
the name? [my partner] and our dog, Fred, or A whole lot of delicious salads and
The word ‘whole’ sums up everything adventuring somewhere. I’m not yummy stuffed eggplants with minted
the book is about: wholefood and a yoghurt dressing. Oh, and carrot
whole approach to this lifestyle. [It BE KIND TO cake, because…carrot cake!
includes] vegie gardening, movement YOURSELF, DON’T
and time spent in the outdoors are What’s something that everyone
all elements that I believe contribute
COMPARE YOURSELF should know about living a healthy,
to a balanced lifestyle that supports TO OTHERS AND happy, plant-based life?
your health. ENJOY THE JOURNEY. That it doesn’t have to be tricky.
I have found that where most
Where do you turn for inspiration really a ‘sitting still’ kind of person. people slip up is in the stocking of
when you’re creating new recipes? How has the vegan way of life the pantry. That is why I have a
For inspiration, it’s either a influenced other areas of your life? plant-based pantry section in the
traditional, popular or nostalgic meal [It’s influenced] my confidence in the book, so you can grab everything
and re-create it in a wholefood, plant- kitchen, as I’ve taught myself how you need to be prepared.
based version. to cook. I now have a good grasp Also, don’t take it too seriously.
on flavour, texture and even colour. I think the best way to make it
What’s your ultimate aim? It has been an inspiring journey that enjoyable is to be kind to yourself,
To inspire others to do their best to I don’t think would have happened don’t compare yourself to others and
eat wholefoods as much as possible had I not adopted a plant-based enjoy the journey.
22 NATURAL VEGAN
HARRIET’S
CHRISTMAS
FEAST
HARRIET’S
PANTRY
STAPLES
ȟ Nutritional yeast
ȟ Brown rice
ȟ Chickpeas
ȟ Almonds
ȟ Dates
ȟ ūČūŠƭƥǜîŒĚƙ
ȟ Coconut aminos
ȟ Mung bean pasta
ȟ Oats
ȟ Tahini
NATURAL VEGAN 23
FALAFEL CRUMBLE
SALAD WITH
PICKLED ONION
SERVES 2
FOR THE FALAFEL CRUMBLE

1½ cups (250g) canned
chickpeas, drained and rinsed
1 tbsp hulled tahini
½ cup (20g) parsley, finely chopped
½ lemon, juiced
1 tbsp coconut aminos
½ tsp ground cumin
¼ tsp salt
FOR THE SALAD
2 cups (80g) parsley,
roughly chopped
1½ cups (225g) cherry
tomatoes, diced
½ cup (70g) olives, pitted
1 cup hummus
FOR THE PICKLED ONION
1 red onion
¾ cup (180ml) red wine vinegar
¼ tsp salt
Pre-heat oven to 200°C.

Lightly mash chickpeas with a fork,
add all other crumble ingredients
and stir well.
Line a tray with baking paper and
spread crumble ingredients out
on tray.
Bake for 25 minutes, stirring after
10 minutes.
Meanwhile, make the pickled
onion. Finely slice the onion using a
mandolin, sharp knife or spiraliser.
Gently squeeze the onion until
softened. Place onion, vinegar and
salt in a bowl, ensuring the onion is
covered. Set aside to pickle for about
30 minutes. To serve, drain liquid or
use a fork to remove onion. Keep the
liquid to store any leftover onion in
the fridge.
Once the crumble is cooked,
combine salad ingredients, sprinkle
with crumble, ½ cup pickled onion
and serve with a generous helping
of hummus.
24 NATURAL VEGAN
FRESH
TOSTADITAS
MAKES ABOUT 24 PIECES
FOR THE TOSTADITAS

8 small corn tortillas
2 limes, juiced
½ tsp salt
2 medium avocados,
pitted and peeled
½ teaspoon black pepper
1½ cups fresh salsa (see below)
FOR THE FRESH SALSA
1½ cups (225g) cherry tomatoes
1 red capsicum
1
Ș3 red onion
1 tbsp fresh coriander
1 small lime, juiced
TO SERVE
1 tbsp coriander

Line two large baking trays with
baking paper. Cut corn tortillas into
quarters. Lay out on tray. Sprinkle
with half of the lime juice and
salt. Place in the oven to bake for
15 minutes.
In a small bowl, mash the avocados.
Stir in half of the lime juice, salt
and pepper.
Meanwhile, make the fresh salsa by
ǛŠĚŕǋēĿČĿŠĳƥĺĚČĺĚƑƑǋƥūŞîƥūĚƙȡ
capsicum and onion. Chop the
coriander. Combine all ingredients in
a bowl and stir well.
Once the tortilla quarters are baked,
remove from the oven and spread
out on a serving platter. Top each
with the avocado mixture and salsa.
Sprinkle with a little extra coriander
and coconut aminos and serve.
NATURAL VEGAN 25
MIDDLE EASTERN
STUFFED
EGGPLANTS
SERVES 4
FOR THE STUFFED EGGPLANTS

2 large eggplants
½ head (about 200g)
cauliflower florets
300 g mushrooms, sliced
½ cup (50g) walnuts
1 brown onion, diced
½ cup dried cranberries
½ tsp salt
1½ tsp cumin
FOR THE YOGHURT DRESSING
¾ cup (190ml) coconut yoghurt
1 tbsp fresh mint, chopped
1 tbsp fresh coriander, chopped
½ lemon, juiced
1 tsp maple syrup
½ tsp garlic powder
TO SERVE
1 tbsp each coriander and mint
1 pomegranate
2 tbsp pine nuts, toasted
1 lime, quartered

Slice eggplants lengthways and
ƙČūūƎūƭƥƥĺĚǜĚƙĺȡƙîǄĿŠĳĿƥĲūƑƥĺĚ
ƙƥƭĲǛŠĳȦ¡ŕîČĚĺîŕǄĚƙƙŒĿŠȹƙĿēĚēūǅŠ
on a baking paper-lined tray. Bake
in the oven for 20 minutes while you
prepare the rest.
¹ūŞîŒĚƥĺĚƙƥƭĲǛŠĳȡîēēƥĺĚ
ƙîǄĚēĚĳĳƎŕîŠƥǜĚƙĺȡČîƭŕĿǜūǅĚƑ
ǜūƑĚƥƙȡŞƭƙĺƑūūŞƙîŠēǅîŕŠƭƥƙ
to your food processor and pulse
until you get a ricelike consistency.
Heat a non-stick frypan. Combine
the eggplant mixture, diced onion,
cranberries, salt and cumin in a
frypan. Cook mixture over low heat
for about 20 minutes, stirring every
few minutes.
Remove the eggplant skins from
the oven and stuff the eggplants
with the cooked mixture. Return
to the oven to bake for a further
30 minutes.
Combine dressing ingredients in a
small bowl and whisk together.
Once the eggplants are done, drizzle
with yoghurt dressing and scatter
with extra fresh herbs, pomegranate
seeds and toasted pine nuts. Serve
with a few wedges of lime.
26 NATURAL VEGAN
SPICED CHICKPEA
‘CAESAR’ SALAD
SERVES 2
FOR THE SPICED CHICKPEAS

1½ cups canned chickpeas,
drained and rinsed
1½ tbsp coconut aminos
2 tsp smoked paprika
1 tsp garlic powder
½ tsp each ginger, cumin,
chilli and salt
FOR THE SALAD
3 cups (120g) kale, finely shredded
1 cup (70g) red cabbage, shredded
FOR THE DRESSING
½ cup (125ml) plant-based
milk (I use almond milk)
3 tbsp hulled tahini
1 lemon, juiced
2 tsp maple syrup
1 tsp garlic powder
1 pinch salt
Pre-heat the oven to 180°C.

Line a large oven tray with baking
paper. Place the chickpeas, coconut
aminos and spices on the tray. Mix
with your hands until the chickpeas
are coated. Spread out on the oven
tray and place in the oven to bake for
10 minutes.
Add all dressing ingredients to
a bowl and whisk to combine.
Combine kale and cabbage in a
separate bowl and coat in ¾ of
the dressing.
After 10 mintes, remove the
chickpeas from the oven and stir well
before baking for a further 5 minutes.
Scatter spiced chickpeas over salad
and drizzle remaining dressing over
the top before serving.
NATURAL VEGAN 27
CARROT CAKE WITH BLUEBERRY CREAM CHEESE FROSTING
SERVES 12 OR MORE
FOR THE FILLING Pre-heat oven to 180°C and place in the fridge and leave to set for 1
4 cups (440g) carrot, grated blueberries on a baking paper-lined hour minimum.
2 cups (200g) walnuts tray. Bake for about 10 minutes.
Gently remove all layers from
Set aside.
2 cups (150g) shredded coconut tins and layer one over the other,
10 medjool dates, pitted Boil 3 cups of water and pour over ǛŠĿƙĺĿŠĳǅĿƥĺƥĺĚūŠĚŠūƥǋĚƥ
2 tsp ginger powder cashews. Leave to soak while you frosted. Cover entire cake with the
2 tsp cinnamon powder ƎƑĚƎîƑĚƥĺĚǛŕŕĿŠĳȦ remainder of the frosting and scatter
½ tsp ground nutmeg with baked blueberries, dried edible
ēēîŕŕǛŕŕĿŠĳĿŠĳƑĚēĿĚŠƥƙƥūǋūƭƑ
ǜūǅĚƑƙîŠēƎĿƙƥîČĺĿūƙȦŕŕūǅƥū
FOR THE FROSTING food processor and pulse until you
thaw for 10 minutes before cutting
get a cakelike texture. Divide mixture
2½ cups (350g) cashews (longer if frozen for a longer period).
between three 18cm spring form
½ cup (125ml) coconut yoghurt Store in the freezer.
cake tins and gently press down
2 lemons, juiced and zested all the way to the edges. Place
2 tsp miso in the freezer while you prepare
½ cup (125ml) maple syrup the frosting. Drain and rinse the
1 tbsp nutritional yeast cashews. Add to your blender with
¼ tsp vanilla powder all other frosting ingredients. Pulse
to combine and blend until smooth
FOR THE TO SERVE
and creamy. Remove two of the cake
1 cup (130g) blueberries,
tins from the freezer and divide half
fresh or frozen of the frosting over them, spreading
1 tbsp dried edible flowers it evenly over both. Return to the
1 tbsp pistachios, crushed freezer, place the rest of the frosting
These recipes are taken from WHOLE by Natural Harry,

written by Harriet Birrell, with photography by Nikole
Ramsay, $59.95. This book is self-published and is available
online at naturalharry.com.au and nikoleramsay.com.
28 NATURAL VEGAN
TRENDING
Charming chia
This tiny seed from Central
America packs a powerful
nutritional punch. Nutritionist
ALESSANDRA FELICE
investigates.
30 NATURAL VEGAN
C
hia seeds are the seeds of
the plant Salvia hispanica
and are native to Central
America. They were
sacred for the Aztecs and
used in religious ceremonies, as they
were believed to provide supernatural
powers. In Mayan, ‘chia’
means ‘strength’.
Chia was also used as medicine,
ground into flour, mixed as an
ingredient in drinks, and pressed for oil. The easiest way to make chia Cacao, vanilla, coffee, berry – virtually
puddings is to take about 350ml îŠǋǜîǄūƭƑǅĿŕŕǅūƑŒȦ
Chia seeds are an essential ingredient
liquid (you’ll get the best results Some of my favourite combinations
in a traditional Mexican and Central with non-dairy milks like almond or are using hazelnut milk and cacao
American drink called chia fresca, in coconut), stir in about 60g seeds, then ƎūǅēĚƑƥūĳĿǄĚĿƥîsƭƥĚŕŕîǜîǄūƭƑȫ
which the seeds are mixed into lime or add your favourite spices such as ½ blending coconut milk with turmeric,
lemon juice with added sweetener. tsp cinnamon and vanilla, a pinch cinnamon, ginger and a pinch of black
of salt and 1 to 2 tbsp sweetener, pepper for a golden milk pudding; or
In recent years, they have gained
if you’d like. Put in the fridge for 1 chai tea spices for a chai latte one.
quite a bit of popularity for their to 2 hours, or overnight for an even Matcha powder with vanilla and
nutritional benefits, but also because better texture. cinnamon works really well with
they have a mild, nutty flavour that Top with fresh berries, granola, coconut or rice milk too.
pairs well with both sweet and savoury a sprinkle of seeds, a spoonful of If you make a really good smoothie,
foods, adding crunch or a mousse-like nut butter, cacao nibs, coconut save some to use as the soaking
texture to different preparations when chips – basically any of your liquid for your chia seeds. Perfect for
favourite toppings. the colder months could be a sweet
soaked in liquid.
A few tips to make your chia pudding potato or pumpkin pie smoothie,
These seeds may be tiny, but they are
ŞūƑĚǜîǄūƭƑĲƭŕîƑĚȠŞîŒĿŠĳƙƭƑĚǋūƭƑ blending cooked pumpkin or sweet
a powerhouse of beneficial nutrients. ƙūîŒĿŠĳŕĿƐƭĿēĿƙǜîǄūƭƑĚēǛƑƙƥȡĚĿƥĺĚƑ potato with your favourite non-dairy
They’re a great source of dietary fibre by stirring in a sweetener of your milk and adding in mixed spice and
that makes up almost their whole choice or a few dates; mixing in spices maple syrup or a couple of dates. Or
carbohydrate content. These fibres can such as vanilla, cinnamon, anise, an eggnog smoothie with almond
cardamom or both. Also, if you add in milk, maple/date syrup and spices
absorb their own weight up to 10 to
a couple of tbsp coconut yoghurt, it such as vanilla, cinnamon, nutmeg
12 times, changing the seeds to a gel- will make the pudding even creamier. and a sprinkle of cloves.
like mass.
HEALTHY FATTY ACIDS and kaempferol. Antioxidants support chia. Or use chia in protein bars and
Chia seeds are also made up of about prevention of damage to cells, lower energy truffles or flapjacks, homemade
20 per cent protein and contain a good oxidative stress and inflammation granolas and raw brownies. Simply
balance of essential amino acids, which levels, which could be beneficial for sprinkle them as a topping for porridge,
makes them a great plant-based protein skin health, as they contribute to the yoghurt and even salads. Speaking of
source. Plus, they are a great source of skin’s repair systems and prevent salads, throw them in to thicken your
omega-3 fatty acids, helping to provide further free radical damage. They’re dressing and add them as a thickener
a more balanced ratio of omega 3s to also rich in essential minerals – calcium, to soups and dips, or use them as a
omega 6s. magnesium, potassium, manganese, binding agent for homemade burgers
Approximately 75 per cent of the copper and iron. and vegie meatballs.
fats in chia include the omega 3 alpha When combined with liquid, chia The gel also works well when
linolenic acid (ALA), while about 20 seeds swell and form a gel that can be making pancakes and waffles for a
per cent of them consist of omega-6 used as a substitute for eggs in baked brunch, and you can prepare your own
fatty acids. Omega 3s like linoleic goods. Simply mix one tablespoon of jam to go with it, as the gelling ability
acid aid the absorption of fat-soluble seeds with three tablespoons of water makes them a fine substitute for pectin.
vitamins A, D, E and K. Adequate to get the equivalent of one egg – Mix one tablespoon to about one
levels of omega 3s have been associated perfect for cakes, cookies, muffins or cup of cooked berries and you’ll see it
with reduced risk rates of chronic and sweet loaves. thickens the sauce and forms a jam-like
inflammatory diseases. If you want to make your smoothie consistency. Sweeten as you desire and
Chia seeds are one of nature’s richest even more nutritious and richer in add minced ginger or lemon juice if
sources of antioxidants such as quercitin protein, add a couple of tablespoons of you’d like more flavour to it.
NATURAL VEGAN 31
NOURISH
/OX^SKV] NUTRITION
When transitioning to a vegan diet, it’s imperative to be up

to speed on the vitamins and minerals needed for a healthy,
nourished body. EVA KILLEEN examines nine essential nutrients.
32 NATURAL VEGAN
P
lant-based eating is on the (kombu) is very rich in iodine, but It is a good idea to have your blood
rise, and for good reason. should only be consumed on occasion. levels tested. Those unable to get enough
Following a plant-based diet Nori (sushi wraps) have more moderate from fortified foods and sunshine
can offer significant benefits levels (three sheets per day contains should take a daily vegan vitamin
to your health and the health almost all your recommended intake) D supplement.
of the planet. and can be eaten regularly. Iodised salt Vitamin D3 seems more effective at
If not considered properly, however, also boosts levels. raising blood levels of vitamin D, so a
a plant-based diet could lack some vegan vitamin D3 option would be best.
important nutrients, so in order to make ESSENTIAL FATS
sure that we are brimming with health Ideally we should have a balance ZINC
and energy we need to be aware of what of omega-6 to omega-3 of a close It is important to have small amounts
they are, and find out how to maximise to 1:1 ratio. However, the average of zinc on a daily basis in order
nutrient intake as we reduce animal Western diet has a ratio of anywhere to maintain health and perform
products from our diet. from 15:1 to 50:1! A high omega-6 important functions each day. Zinc
to omega-3 ratio is linked with offers many benefits: it helps with
IRON many inflammatory diseases such as hormone production, growth and
Iron plays an important role in our arthritis, diabetes, depression, heart repair, improves immunity, supports
bodies through its role in making disease and cancer. digestion, and has the ability to act as
haemoglobin, which carries oxygen For a vegan to achieve the ideal an anti-inflammatory agent. Zinc may
in the blood. Iron is abundant and ratio, the solution is to first cut back therefore have significant therapeutic
absorbable in meat, but as a vegan you omega-6 food sources by reducing the benefits for several common, chronic
will need to source other options, of intake of processed foods and vegetable diseases like helping to fight cancer or
which there are plenty. oils. Boost your intake of omega 3-rich to reverse heart disease.
Some plant-based sources include plant-based sources such as flaxseeds, An insufficient intake of zinc can lead
dried fruit, beans, seeds, vegetables and chia seeds and walnuts. You can also to developmental problems, infertility,
whole grains. However, tea and coffee supplement with algae oil if needed. loss of hair, diarrhoea, hormonal
inhibit the absorption of plant iron. The If you eat a whole food plant-based problems and poor wound healing.
recommended iron intake for vegans diet and avoid processed food, then your The RDI for zinc is 8-14 mg per day
is about twice that of non-vegans. levels of these two fatty acids should be for adults. Few plant foods actually
Consuming iron-rich foods with a happily balanced at healthy levels. contain zinc and absorption of the zinc
source of vitamin C (like capsicums or from those that do is limited due to
citrus) will enhance iron absorption. VITAMIN D their phytate content. Based on this,
More and more scientific research vegans are recommended to aim for 1.5
CALCIUM is being done on the importance of times the RDI.
There are many plant-based sources of vitamin D for our health. Amongst To maximise your intake, eat an
calcium. Obtaining enough calcium in other things, vitamin D helps enhance abundance of zinc-rich foods, including
a vegan diet can be achieved by eating the absorption of calcium by the body whole grains, wheat germ, organic
a balanced diet full of nutrient-dense and influences many other bodily tofu, legumes, nuts and seeds. Choose
foods and also by incorporating calcium processes, such as immune function, organic ingredients whenever possible,
fortified foods into your diet. mood, memory and muscle recovery. as any pesticide residues on non-organic
Plant sources of calcium include bok The reference nutrient intake (RDI) produce can have a negative effect on
choy, figs, kale, mustard greens, turnip, for vitamin D for children and adults your health.
watercress, broccoli, chickpeas, sesame aged three to 50 is 5 mg per day. Soaking nuts and seeds overnight
seeds and fortified plant milks. Unfortunately, there are not many before eating them, ensuring adequate
foods containing vitamin D and foods protein intake and eating fermented
IODINE fortified with it are often unable to foods such as tempeh, also appear to
Iodine is vital for healthy thyroid meet the daily requirements. This could boost zinc absorption.
function and is needed for metabolising partly explain the worldwide reports of
food into energy. vitamin D deficiency among vegans and VITAMIN A
A low iodine intake can lead to omnivores alike. Vitamin A is also only available from
hypothyroidism, often resulting in low Besides the small amount you get animal sources. However, our bodies
energy levels, dry skin, forgetfulness, from your diet, vitamin D can be made convert beta carotene (a red-orange
depression and weight gain. from sun exposure, but it’s not advised pigment found in many fresh fruits and
Vegans need to make a conscious to rely on sun exposure alone to boost vegetables) into vitamin A. To maximise
effort to consume enough. Kelp vitamin D levels. this conversion it is important to
NATURAL VEGAN 33
UÊ +Õ>\Êcontains 8 grams of protein
per cup and full of fibre, iron,
magnesium and manganese.
UÊ -«ÀÕ>\Êcontains 4 grams of
protein per tablespoon.
UÊ ìÞÊLi>Ã\Ê13 grams per cup.
UÊ
V«i>Ã\Ê14.6 grams per cup and
also high in fibre.
UÊ -ÕyÜiÀÊÃii`ÊiÀiÃ\Ê
7.3 grams per quarter cup.
Vegetables don’t tend to have as
much protein as legumes and seeds,
but some do contain significant
amounts – along with lots of
antioxidants and heart-healthy
fibre. If someone is eating a lot
of vegetables it will add up to a
good amount of amino acids. For
eat beta carotene-rich foods such as body’s chemical reactions, as well as example, two cups of raw spinach
carrots and sweet potatoes, with a the haemoglobin that carries oxygen in contains 2.1 grams of protein.
little healthy fat. your blood. It is important to remember to
There are 20 building blocks called choose whole food sources of protein
VITAMIN B12 amino acids, which provide the raw and not to get swayed by the ever
Along with including B12-fortified foods material for all human proteins. booming protein-bar market. While
in your diet, supplementation is advised. Similar to the 26 letters of the protein bars can offer a substantial
B12 keeps the body’s nerve and blood alphabet forming millions of different amount of protein, they often contain
cells healthy and helps make DNA. A words, these 20 amino acids serve to chemical nasties and can cause sugar
lack of B12 can result in low energy, form different proteins; at least 10,000 crashes, stomach problems, and even
feeling weak, constipation, appetite loss, different proteins make you what you lead to weight gain.
weight loss and depression, so make are and keep you that way.
sure you get yours. Half of these 20 amino acids FOLLOW THE JOURNEY
cannot be manufactured by the Successfully transitioning into a
THERE ARE 20 human body. These are known as the healthy vegan takes consideration,
BUILDING BLOCKS essential amino acids and can easily planning and time. If you are just
be provided by a balanced diet, but starting out, begin by including
CALLED AMINO because the body doesn’t store amino more plant-based foods in your diet,
ACIDS, WHICH acids, it needs a daily supply. while simultaneously cutting back
PROVIDE THE RAW As babies, our mother’s milk on animal products, especially those
provides the protein we need to grow that are processed and refined. Make
MATERIAL FOR ALL healthy and strong. Once we start eating gradual changes and assess how you
HUMAN PROTEINS. solid foods, approximately 10 to 12 per are feeling along the way.
cent of our total calories need be in the If you would like personalised
PROTEIN form of protein. guidance, enlist the support of a
We all know how it goes – you The RDI is set at 0.75g of protein naturopath or nutritional therapist
mention you’re vegan and the first per kilogram body weight per day who can help you achieve your
question is “but where do you get in adults. personal health goals for now and
your protein?” As tedious as these Vegetable sources of protein, such the longer term. Plus, learn how and
questions can be, the importance of as beans, seeds, and whole grains, are what to cook to produce delicious
adequate protein cannot be ignored. excellent choices as they offer healthy and healthy vegan meals, which will
Protein is found throughout the body fibre, vitamins and minerals. ensure that you are receiving the
in muscle, bone, skin, hair, etc. It makes Here are some examples of plant- maximum nutrient content for the
up the enzymes that power many of the based proteins to get you started: food you make.
34 NATURAL VEGAN
FEAST
MORNING MEALS
HĚƥĿŠǄĚŠƥĿǄĚǅĿƥĺƙǅĚĚƥîŠēŠƭƥȹǛŕŕĚēċƑĚîŒĲîƙƥēĿƙĺĚƙȡ
ƙƭČĺîƙċŕĿƙƙċîŕŕƙȡČîČîūƎƑūƥĚĿŠǅîĲǜĚƙîŠēŕĚŞūŠ
ČƑƭŠČĺƎūƥƙȡƥĺîƥîŕƙūēūƭċŕĚƭƎîƙŞĿēȹŞūƑŠĿŠĳƥƑĚîƥƙȦ
NATURAL VEGAN 35
CACAO PROTEIN
WAFFLES
See page 40
36 NATURAL VEGAN
ENERGY BALLS
See page 40
The recipes on pages 37 and 38 are taken from

Jar Food: Recipes For On-The-Go by Dominique
Eloïse Alexander, photography by Clare Winfield,
published by Pavilion Books, RRP $19.99. This
book contains non-vegan recipes.
NATURAL VEGAN 37
LEMON CRUNCH POTS
See page 40
38 NATURAL VEGAN
CHOC ORANGE
ALMOND BLISS BALLS
See page 40
This recipe is taken from Get Lean, Stay Lean

by Joanna Macmillan, photography by Nicky
Ryan, published by Murdoch Books, RRP $35.
This book contains non-vegan recipes.
NATURAL VEGAN 39
CACAO PROTEIN FOR PISTACHIO, COCONUT &
¬ūîŒƥĺĚČîƙĺĚǅŠƭƥƙĲūƑƥĺĚƥūƎƎĿŠĳ
ĿŠîċūǅŕūĲČūŕēǅîƥĚƑūǄĚƑŠĿĳĺƥȡ
WAFFLES CRANBERRY BALLS ƥĺĚŠēƑîĿŠȦ
BY JAMES WYTHE FROM HEALTHY 75g desiccated (dry unsweetened ¹ĺĚŠĚǊƥēîǋȡƎƑĚĺĚîƥƥĺĚūǄĚŠƥūǧǭǫʇ Ȧ
LIVING JAMES shredded) coconut ŕĿƥǕƥĺĚūîƥƙȡîŕŞūŠēƙîŠēƙĚî
MAKES 5–6 WAFFLES 100g pitted dates ƙîŕƥƥūĳĚƥĺĚƑĿŠîĲūūēƎƑūČĚƙƙūƑūƑ
3 tsp coconut oil, melted ċŕĚŠēĚƑƭŠƥĿŕĿƥĲūƑŞƙǄĚƑǋǛŠĚČƑƭŞċƙȦ
1 chia egg – 1 tbsp chia seeds
75g unsalted pistachios HƑîēƭîŕŕǋîēēƥĺĚŞîƎŕĚƙǋƑƭƎîŠē
combined with 3 tbsp water
50g dried cranberries ŞĚŕƥĚēČūČūŠƭƥūĿŕƭŠƥĿŕĿƥƙƥîƑƥƙƥū
2 tbsp protein or cacao powder
ČūŞĚƥūĳĚƥĺĚƑŕĿŒĚîēūƭĳĺȦ¡ƑĚƙƙƥĺĿƙ
½ tsp cinnamon ĿŠƥūƥĺĚċūƥƥūŞūĲǋūƭƑĺĚîƥƎƑūūĲŏîƑƙȡ
GūƑƥĺĚČĺūČūŕîƥĚūƑîŠĳĚċîŕŕƙȡƙūîŒ
150g buckwheat flour ƎŕîČĚūŠîċîŒĿŠĳƥƑîǋîŠēċîŒĚĿŠƥĺĚ
ƥĺĚēîƥĚƙĿŠîĺĚîƥƎƑūūĲċūǅŕūĲċūĿŕĿŠĳ
2–3 tbsp maple syrup – depending ǅîƥĚƑĲūƑǧǦŞĿŠƭƥĚƙȦ ĺūƥūǄĚŠĲūƑîċūƭƥǧǫȶǨǦŞĿŠƭƥĚƙƭŠƥĿŕ
on whether your protein powder is ĳūŕēĚŠūŠƥūƎȦ
ŕĿƥǕƥĺĚŠƭƥƙîŕĿƥƥŕĚĿŠîĲūūēƎƑūČĚƙƙūƑȡ
sweetened, if using cacao use 3
ƥĺĚŠîēēƥĺĚƙūîŒĚēēîƥĚƙȡČĺĿîƙĚĚēƙȡ ēēƥĺĚƙūîŒĚēČîƙĺĚǅƙƥūƥĺĚČŕĚîŠ
300ml unsweetened almond milk ĲūūēƎƑūČĚƙƙūƑūƑċŕĚŠēĚƑȡƙƐƭĚĚǕĚ
ČūČūŠƭƥūĿŕȡČūČūîƎūǅēĚƑîŠēūƑîŠĳĚ
coconut oil, for greasing ĚǊƥƑîČƥîŠēƎƭŕƙĚƥūĳĚƥĿƥƙƥîƑƥĚēĿĲǋūƭ ĿŠƥĺĚČūČūŠƭƥČƑĚîŞȳǅĺĿČĺƙĺūƭŕē
ŠĚĚēƥūȡƥĺĚŠČūŠƥĿŠƭĚƥūċŕĚŠēȡƙČƑîƎĿŠĳ ċĚîŕŕƙūĲƥîŠēŞĚŕƥĚēȴȡƥĺĚČūƑŠǜūƭƑȡ
ēēǧƥċƙƎČĺĿîƙĚĚēƙĿŠƥūîŕîƑĳĚ ƥĺĚċūǅŕēūǅŠƑĚĳƭŕîƑŕǋƥūĚŠƙƭƑĚĿƥɄƙî ƙĚîƙîŕƥȡĳƑîƥĚēŕĚŞūŠǕĚƙƥîŠēŏƭĿČĚ
ŞĿǊĿŠĳċūǅŕîŠēČūǄĚƑǅĿƥĺǩƥċƙƎ ŠĿČĚĚǄĚŠŞĿǊȦ îŠēƥĺĚŞîƎŕĚƙǋƑƭƎîŠēċŕĚŠēƭŠƥĿŕ
ǅîƥĚƑȦŕŕūǅƥūƙūîŒĲūƑǫȶǬŞĿŠƭƥĚƙȡ ƙŞūūƥĺȡƥĺĿČŒîŠēČƑĚîŞǋȦ¹îƙƥĚȦTĲĿƥɄƙ
ƭŠƥĿŕîŠĚĳĳȹŕĿŒĚƥĚǊƥƭƑĚȦ ÀƙĿŠĳǅĚƥĺîŠēƙȡƑūŕŕƥĺĚŞĿǊƥƭƑĚĿŠƥū
îŕĿƥƥŕĚūŠƥĺĚƙĺîƑƎƙĿēĚȡîēēƙūŞĚ
ĚĿĳĺƥċîŕŕƙȡƥĺĚŠƑūŕŕƥĺĚŞĿŠƥĺĚĚǊƥƑî
¡ƑĚĺĚîƥǋūƭƑǅîĲǜĚŞîČĺĿŠĚȦ ŞūƑĚŞîƎŕĚƙǋƑƭƎƭŠƥĿŕǋūƭƑĚîČĺƥĺĚ
ČūČūîƥūČūîƥȦ ĺĿŕŕĿŠƥĺĚƑĚĲƑĿĳĚƑîƥūƑĲūƑ
ēĚƙĿƑĚēƙǅĚĚƥŠĚƙƙȦ
ēēƥĺĚƎƑūƥĚĿŠȬČîČîūƎūǅēĚƑȡ ǮĺūƭƑƙȡūƑĲƑĚĚǕĚĲūƑǧĺūƭƑĿĲǋūƭɄƑĚĿŠ
ČĿŠŠîŞūŠȡċƭČŒǅĺĚîƥǜūƭƑȡŞîƎŕĚ îƑƭƙĺȦ ¡ūƭƑƥĺĚƥūƎƎĿŠĳūŠƥūƥĺĚČūūŒĚēċîƙĚƙ
ƙǋƑƭƎîŠēîŕŞūŠēŞĿŕŒîŠēƥĺĚŠŞĿǊ ĿŠƥĺĚŏîƑƙîŠēƑĚƥƭƑŠƥūƥĺĚūǄĚŠĲūƑ
¹ĺĚǋîƑĚîŕƙūēĚŕĿČĿūƭƙĲƑūǕĚŠîƙŞĿŠĿ
ƥĺĚŞƥĺūƑūƭĳĺŕǋȦ îċūƭƥǨǦȶǨǫŞĿŠƭƥĚƙƭŠƥĿŕŏƭƙƥƙĚƥȶƥĺĚǋ
ČĺūČȹĿČĚȹƥǋƎĚƥĺĿŠĳƙȦ
ƙĺūƭŕēƙƥĿŕŕĺîǄĚîŕĿƥƥŕĚċĿƥūĲǅūċċŕĚĿŠ
gĿĳĺƥŕǋČūîƥƥĺĚǅîĲǜĚŞîČĺĿŠĚǅĿƥĺ GūƑƥĺĚƎĿƙƥîČĺĿūȡČūČūŠƭƥîŠēČƑîŠċĚƑƑǋ ƥĺĚČĚŠƥƑĚȦ'ĚǄūƭƑĿŠƙƥîŠƥŕǋȣ
ČūČūŠƭƥūĿŕƥūĺĚŕƎƎƑĚǄĚŠƥƥĺĚǅîĲǜĚƙ ċîŕŕƙȡƙūîŒƥĺĚēîƥĚƙîƙĿŠƙƥĚƎǧîċūǄĚȦ
ĲƑūŞƙƥĿČŒĿŠĳƥūūŞƭČĺȦ
ŕĿƥǕƥĺĚČūČūŠƭƥĿŠîĲūūēƎƑūČĚƙƙūƑ
¡ūƭƑƥĺĚŞĿǊƥƭƑĚĚǄĚŠŕǋĿŠƥūƥĺĚ ƭŠƥĿŕĿƥĿƙƙƭƎĚƑȹǛŠĚȫîŕŞūƙƥŕĿŒĚîǜūƭƑȦ CHOC ORANGE
ǅîĲǜĚŞîŒĚƑȦ
ūūŒîƙǋūƭǅĿƙĺȦTƎĚƑƙūŠîŕŕǋŕĿŒĚƥū
ēēƥĺĚēîƥĚƙȡūĿŕîŠēƎĿƙƥîČĺĿūƙîŠē
ƎƭŕƙĚƭŠƥĿŕĿƥČūŞĚƙƥūĳĚƥĺĚƑȦēēƥĺĚ ALMOND BLISS
ČūūŒǅĿƥĺūƭƥƎƭƥƥĿŠĳēūǅŠƥĺĚŕĿēĲūƑƥĺĚ ČƑîŠċĚƑƑĿĚƙîŠēċŕĿƥǕĲūƑîŕĿƥƥŕĚŕūŠĳĚƑȡ BALLS
ǛƑƙƥČūƭƎŕĚūĲŞĿŠƭƥĚƙȦ ƥĺĚŠƑĚƎĚîƥƥĺĚƥĺĿƑēƙƥĚƎƥūƑūŕŕƥĺĚ
BY JOANNA MACMILLAN
ŞĿǊƥƭƑĚĿŠƥūċîŕŕƙȦ
¬/¤×/¬ǧǦ
TIP
200g dates, pitted
finely grated zest of 1 orange and
¹ƑǋƙƥîČŒĿŠĳƥĺĚ LEMON CRUNCH 60ml freshly squeezed juice
ǅîĲǜĚƙȡîēēĿŠĳ
ĲƑĚƙĺĲƑƭĿƥîŠēî POTS 150g ground almonds, plus 2 tbsp
ēƑĿǕǕŕĚūĲŞîƎŕĚ BY DOMINIQUE ELOÏSE ALEXANDER extra (or chopped flaked almonds)
ƙǋƑƭƎūŠƥūƎȦ qe/¬ǪÝǧǦǦqgc¤¬ 30g pure cocoa powder
a pinch of salt flakes
FOR THE BASE
100g wheat-free oats
ENERGY BALLS
ÀƙĿŠĳîĲūūēƎƑūČĚƙƙūƑūƑ×ĿƥîŞĿǊūŠ
100g raw almonds, skin on ŕĚǄĚŕǧǦȡċŕĿƥǕƥĺĚēîƥĚƙîŠēūƑîŠĳĚ
BY DOMINIQUE ELOÏSE ALEXANDER ½ tsp sea salt ŏƭĿČĚƥūîƥĺĿČŒƎîƙƥĚȦēēƥĺĚĳƑūƭŠē
MAKES 8 BALLS 2 tbsp maple syrup îŕŞūŠēƙȡČūČūîƎūǅēĚƑȡƙîŕƥîŠēūƑîŠĳĚ
65–75g coconut oil, melted ǕĚƙƥîŠēƎƭŕƙĚƭŠƥĿŕǅĚŕŕČūŞċĿŠĚēȦ
FOR CHOCOLATE ORANGE BALLS
FOR THE TOPPING ¹ĿƎƥĺĚŞĿǊƥƭƑĚūŠƥūîƎĿĚČĚūĲċîŒĿŠĳ
100g pitted dates ƎîƎĚƑȡĲūƑŞĿŠƥūîŕūĳƑūƭĳĺŕǋǨǫČŞ
75g almonds, skins on 100g cashew nuts
ȳǧǦĿŠȴŕūŠĳȡƑūŕŕƭƎĿŠƥĺĚƎîƎĚƑîŠē
75g cashew nuts 200g block coconut cream, warmed
ƑĚĲƑĿĳĚƑîƥĚĲūƑǩǦŞĿŠƭƥĚƙƭŠƥĿŕǛƑŞȦ
2 tbsp chia seeds in a bowl of hot water until soft
2 tbsp cornflour ƭƥƥĺĚŕūĳĿŠƥūǨǦƎĿĚČĚƙȳūƑƭƙĚîǧƥċƙƎ
1 tsp coconut oil, melted ŞĚîƙƭƑĚƥūƎūƑƥĿūŠȴîŠēƑūŕŕĿŠƥūċîŕŕƙȦ
3 tsp cocoa powder, plus ½ tsp sea salt
¤ūŕŕƥĺĚċîŕŕƙĿŠƥĺĚĚǊƥƑîĳƑūƭŠēîŕŞūŠēƙ
extra for rolling finely grated zest and juice of 3 lemons
ūƑČĺūƎƎĚēǜîŒĚēîŕŞūŠēƙȦ¬ĚƑǄĚȦ
2 tsp orange extract 4 tbsp maple syrup, plus extra to taste
¹ĺĚƙĚċîŕŕƙǅĿŕŕŒĚĚƎĿŠƥĺĚĲƑĿēĳĚĲūƑî
ǅĚĚŒūƑĿŠƥĺĚĲƑĚĚǕĚƑĲūƑǪȶǬŞūŠƥĺƙȦ
40 NATURAL VEGAN
FEAST
JUST ADD SPICE

¹ĺĚƙĚǜîǄūƭƑȹǛŕŕĚēŞĚîŕƙČîŠċĚƎƑĚƎîƑĚē
ĿŠîēǄîŠČĚîŠēƙĚƑǄĚēǅĿƥĺƙĿēĚƙîŕîēƙȡ
ƙƥĚîŞĚēƑĿČĚūƑƑūîƙƥĚēǄĚĳĿĚƙȦ¹ĺĚǋɄƑĚƎĚƑĲĚČƥ
ĲūƑŕƭŠČĺȡēĿŠŠĚƑîŠēĿŠċĚƥǅĚĚŠċĿƥĚƙȦ
NATURAL VEGAN 41
SWEET & SOUR
CAULIFLOWER
See page 44
42 NATURAL VEGAN NATURAL VEGAN 42

PEA &
CARROT PAKORAS
See page 44
NATURAL VEGAN 43
SWEET & SOUR CAULIFLOWER
BY KRISTY TURNER
SERVES 3–4
FOR THE CAULIFLOWER

1 large head of cauliflower, broken into florets
olive oil spray
PEA & CARROT PAKORAS
pinches of garlic powder BY JO PRATT
several pinches of cumin SERVES 4
pinches of smoked paprika 2 medium carrots, coarsely grated
salt and black pepper, to taste 150g frozen peas, defrosted
FOR THE SAUCE 4 spring onions, finely sliced
juice of 1 lemon 1 red or green chilli, deseeded and finely chopped
80g finely diced pineapple, plus 160g diced, divided small bunch of coriander, chopped
125ml water 1 tsp black mustard seeds
80ml rice vinegar 2 tsp garam masala
40g coconut sugar 50g chickpea flour
3 tbsp sliced sun-dried tomatoes (if hard, 50g self-raising flour
rehydrate in water until softened) 1 tsp flaked sea salt
1 tbsp tamari or soy sauce sunflower oil, for deep frying
½ tbsp sriracha TO SERVE
½ tsp ground ginger 4 tbsp vegan yoghurt
1 tbsp cornflour mixed with 60ml water until 1 tsp mint sauce
fully dissolved mango chutney
½ red capsicum, diced
salt to taste
¡ƭƥƥĺĚĳƑîƥĚēČîƑƑūƥȡƎĚîƙȡƙƎƑĿŠĳūŠĿūŠȡČĺĿŕŕĿȡČūƑĿîŠēĚƑȡ
cooked rice, quinoa or other grain ŞƭƙƥîƑēƙĚĚēƙȡĳîƑîŞŞîƙîŕîȡċūƥĺǜūƭƑƙȡƙîŕƥîŠēǨƥċƙƎ
sesame seeds (optional) ǅîƥĚƑĿŠîċūǅŕȦqĿǊǅĚŕŕƭŠƥĿŕĿƥČîŠċĚƙƐƭĿƙĺĚēĿŠƥūċîŕŕƙȦēē
ŞūƑĚǅîƥĚƑȡîŕĿƥƥŕĚîƥîƥĿŞĚȡĿĲŠĚĚēċĚȦ
¡ƑĚĺĚîƥƥĺĚūǄĚŠƥūǨǩǦʇ ȦgĿŠĚîċîŒĿŠĳƙĺĚĚƥǅĿƥĺċîŒĿŠĳƎîƎĚƑȦ OĚîƥîƑūƭŠēǨȦǫČŞȳǧĿŠȴƙƭŠǜūǅĚƑūĿŕĿŠîƙîƭČĚƎîŠȦØĺĚŠ
¬ƎƑĚîēƥĺĚČîƭŕĿǜūǅĚƑūŠƥĺĚƎîƎĚƑȦgĿĳĺƥŕǋƙƎƑîǋǅĿƥĺūŕĿǄĚūĿŕ ƥĺĚūĿŕƙƥîƑƥƙƥūƙĺĿŞŞĚƑȡūƑǅĺĚŠǋūƭēƑūƎîƙŞîŕŕƎĿĚČĚūĲƥĺĚ
îŠēƙƎƑĿŠŒŕĚǅĿƥĺƥĺĚĳîƑŕĿČƎūǅēĚƑȡČƭŞĿŠȡƎîƎƑĿŒîȡƙîŕƥîŠē ŞĿǊƥƭƑĚĿŠƥūƥĺĚƎîŠîŠēĿƥƙĿǕǕŕĚƙȡƥĺĚŠĿƥɄƙĺūƥĚŠūƭĳĺȦÀƙĿŠĳ
ƎĚƎƎĚƑȦ¹ūƙƙƥūĲƭŕŕǋČūîƥȦ ǋūƭƑĺîŠēƙȡƙĺîƎĚƥĺĚŞĿǊƥƭƑĚĿŠƥūƙŞîŕŕċîŕŕƙȡƑūƭĳĺŕǋƥĺĚƙĿǕĚ
¤ūîƙƥĲūƑǨǦŞĿŠƭƥĚƙȡƥūƙƙĿŠĳĺîŕĲǅîǋƥĺƑūƭĳĺƥūĚŠƙƭƑĚĚǄĚŠ ūĲǅĺūŕĚǅîŕŠƭƥƙȦ
ČūūŒĿŠĳȦ¤ĚŞūǄĚĲƑūŞƥĺĚĺĚîƥȦ GƑǋĿŠƥĺĚĺūƥūĿŕĲūƑǨȶǩŞĿŠƭƥĚƙȡǅūƑŒĿŠĳĿŠƙŞîŕŕċîƥČĺĚƙȡƭŠƥĿŕ
ØĺĿŕĚƥĺĚČîƭŕĿǜūǅĚƑċîŒĚƙȡČūŞċĿŠĚƥĺĚŕĚŞūŠŏƭĿČĚȡǮǦĳ ĳūŕēĚŠȡƥƭƑŠĿŠĳĺîŕĲǅîǋƥĺƑūƭĳĺȦ'ƑîĿŠūŠŒĿƥČĺĚŠƎîƎĚƑȦ
ƎĿŠĚîƎƎŕĚȡǅîƥĚƑȡǄĿŠĚĳîƑȡČūČūŠƭƥƙƭĳîƑȡƙƭŠȹēƑĿĚēƥūŞîƥūĚƙȡ qĿǊƥĺĚǋūĳĺƭƑƥîŠēŞĿŠƥƙîƭČĚƥūĳĚƥĺĚƑĿŠîċūǅŕȦ¬ĚƑǄĚƥĺĚ
ƥîŞîƑĿȡƙƑĿƑîČĺîîŠēĳĿŠĳĚƑȦ¡ƑūČĚƙƙƭŠƥĿŕƙŞūūƥĺȦ ƎîŒūƑîƙǅĿƥĺƥĺĚŞĿŠƥĚēǋūĳĺƭƑƥîŠēȬūƑŞîŠĳūČĺƭƥŠĚǋȦ
¹ƑîŠƙĲĚƑƥĺĚŞĿǊƥƭƑĚƥūîŕîƑĳĚƙĺîŕŕūǅƙîƭČĚƎîŠȡċƑĿŠĳƥūîċūĿŕȡ
îŠēĿŞŞĚēĿîƥĚŕǋƑĚēƭČĚƥūŕūǅĺĚîƥȦ¬ƥĿƑĿŠƥĺĚČūƑŠǜūƭƑŞĿǊƥƭƑĚ
îŠēƙƥĿƑƭŠƥĿŕĲƭŕŕǋČūŞċĿŠĚēȦēēƥĺĚƑĚŞîĿŠĿŠĳǧǬǦĳƎĿŠĚîƎƎŕĚȡ
ČîƎƙĿČƭŞîŠēƙîŕƥȫČūŠƥĿŠƭĚƥūČūūŒĲūƑîċūƭƥǫŞĿŠƭƥĚƙȡƙƥĿƑƑĿŠĳ
ūČČîƙĿūŠîŕŕǋƥūƎƑĚǄĚŠƥƙƥĿČŒĿŠĳȦēēƥĺĚƑūîƙƥĚēČîƭŕĿǜūǅĚƑîŠē
ƙƥĿƑƥūĲƭŕŕǋČūîƥĚîČĺƎĿĚČĚȦ¬ĚƑǄĚĿŞŞĚēĿîƥĚŕǋǅĿƥĺƑĿČĚîŠēƥūƎ
ǅĿƥĺƙĚƙîŞĚƙĚĚēƙȡĿĲēĚƙĿƑĚēȦ
44 NATURAL VEGAN
SPICED TOFU POKE
See page 47
NATURAL VEGAN 45
BRUSSELS, QUINOA &
SWEET POTATO CAKES
See page 47
46 NATURAL VEGAN
BRUSSELS, QUINOA &
SWEET POTATO CAKES
BY JO PRATT
SERVES 4
200g quinoa (I like to use a mix of red and white)

SPICED TOFU POKE 500ml water or vegetable stock
BY JO PRATT 750g sweet potato, peeled, chopped into chunks
¬/¤×/¬Ǩ olive oil
150g Thai jasmine rice 1 large onion, finely sliced
2 tbsp rice vinegar 250g Brussels sprouts, finely sliced
1 tsp sesame oil 2 garlic cloves, crushed
1 tbsp mirin finely grated zest of 1 lemon
2 tbsp soy sauce 1 tbsp wholegrain mustard
pinch of dried chilli flakes 1 tbsp chia seeds
juice of 1 lime flaked sea salt and freshly ground black pepper
1 tsp toasted black or white sesame seeds, plus more to serve TO SERVE
200g firm silken tofu, cut into small cubes 200g vegan yoghurt
½ a cucumber, finely sliced 2 tbsp vegan mayonnaise
1 avocado, stoned and cubed finely grated zest of ½ a lemon
2 spring onions, finely sliced a handful of basil, chopped
1 sheet of nori, snipped into shards
flaked sea salt GūƑƥĺĚƐƭĿŠūîȡĺĚîƥîŞĚēĿƭŞƙîƭČĚƎîŠūǄĚƑîĺĿĳĺĺĚîƥȦ
ēēƥĺĚƐƭĿŠūîîŠēƥūîƙƥĿŠƥĺĚƎîŠĲūƑîċūƭƥǩǦƙĚČūŠēƙȦ
¡ƭƥƥĺĚƑĿČĚĿŠîƙîƭČĚƎîŠǅĿƥĺîƎĿŠČĺūĲƙîŕƥîŠēǨǦǦŞŕǅîƥĚƑȦ ¬ĺîŒĚƥĺĚƎîŠƥūîǄūĿēĿƥČîƥČĺĿŠĳȦ¡ūƭƑĿŠƥĺĚǅîƥĚƑūƑƙƥūČŒ
ƑĿŠĳƥūƥĺĚċūĿŕȡČūǄĚƑǅĿƥĺîŕĿēîŠēČūūŒūŠŕūǅĲūƑǧǦŞĿŠƭƥĚƙ îŠēîŕŕūǅƥūċūĿŕĲūƑǧŞĿŠƭƥĚȦ¤ĚēƭČĚƥĺĚĺĚîƥƥūŕūǅȦ ūǄĚƑ
ǅĿƥĺūƭƥƑĚŞūǄĿŠĳƥĺĚŕĿēȦ¤ĚŞūǄĚƥĺĚƎîŠĲƑūŞƥĺĚĺĚîƥȡîŠē ǅĿƥĺîŕĿēîŠēŕĚîǄĚƥūČūūŒĲūƑǧǦŞĿŠƭƥĚƙȦĲƥĚƑƥĺĿƙƥĿŞĚȡƥƭƑŠ
ŕĚîǄĚƥĺĚŕĿēūŠĲūƑîĲƭƑƥĺĚƑǫŞĿŠƭƥĚƙȦ¹ĿƎūŠƥūîƥƑîǋūƑƎŕîƥĚȡ ūĲĲƥĺĚĺĚîƥîŠēŕĚîǄĚĲūƑǫŞĿŠƭƥĚƙċĚĲūƑĚƥîŒĿŠĳūĲĲƥĺĚŕĿē
ƙƎƑĿŠŒŕĚǅĿƥĺƥĺĚƑĿČĚǄĿŠĚĳîƑîŠēŕĚîǄĚƥūČūūŕȦ îŠēƑƭŠŠĿŠĳîĲūƑŒƥĺƑūƭĳĺƥūƙĚƎîƑîƥĚƥĺĚĳƑîĿŠƙȦ
qĿǊƥūĳĚƥĺĚƑƥĺĚƙĚƙîŞĚūĿŕȡŞĿƑĿŠȡƙūǋƙîƭČĚȡČĺĿŕŕĿǜîŒĚƙȡŕĿŞĚ ØĺĿŕĚƥĺĚƐƭĿŠūîĿƙČūūŒĿŠĳȡĚĿƥĺĚƑƙƥĚîŞūƑċūĿŕƥĺĚƙǅĚĚƥ
ŏƭĿČĚîŠēƙĚƙîŞĚƙĚĚēƙĿŠîŕîƑĳĚċūǅŕȦēēƥĺĚƥūĲƭîŠē ƎūƥîƥūĚƙƭŠƥĿŕƥĚŠēĚƑċĚĲūƑĚŞîƙĺĿŠĳîŠēƙĚƥƥĿŠĳîƙĿēĚȦ
ČƭČƭŞċĚƑȡîŠēƥūƙƙĿŠƥĺĚēƑĚƙƙĿŠĳȦgĚîǄĚƥūŞîƑĿŠîƥĚĲūƑîċūƭƥ OĚîƥǨƥċƙƎūŕĿǄĚūĿŕĿŠîĲƑǋĿŠĳƎîŠîŠēĳĚŠƥŕǋƙîƭƥěƥĺĚ
ǩǦŞĿŠƭƥĚƙȦ ūŠĿūŠĲūƑǫŞĿŠƭƥĚƙȦTŠČƑĚîƙĚƥĺĚĺĚîƥȡîēēƥĺĚƑƭƙƙĚŕƙîŠē
HĚŠƥŕǋĲūŕēƥĺĚîǄūČîēūĿŠƥūƥĺĚƥūĲƭċūǅŕȦ'ĿǄĿēĚƥĺĚƑĿČĚ ĳîƑŕĿČîŠēĲƑǋƭŠƥĿŕƥĺĚƑƭƙƙĚŕƙîƑĚƥĚŠēĚƑȡîēēĿŠĳîƙƎŕîƙĺ
ċĚƥǅĚĚŠƥǅūċūǅŕƙîŠēƥūƎǅĿƥĺƥĺĚƥūĲƭŞĿǊȦ¬ČîƥƥĚƑǅĿƥĺƥĺĚ ūĲǅîƥĚƑĿĲƥĺĚǋîƑĚƙƥîƑƥĿŠĳƥūČîƥČĺĿŠƥĺĚƎîŠȦqĿǊƥūĳĚƥĺĚƑ
ƙƎƑĿŠĳūŠĿūŠȡŞūƑĚƙĚƙîŞĚƙĚĚēƙȡŠūƑĿîŠēîŠǋēƑĚƙƙĿŠĳŕĚĲƥĿŠ ǅĿƥĺƥĺĚƐƭĿŠūîȡŞîƙĺĚēƙǅĚĚƥƎūƥîƥūȡŕĚŞūŠǕĚƙƥȡŞƭƙƥîƑē
ƥĺĚċūǅŕȦ îŠēČĺĿîƙĚĚēƙȡîŠēƙĚîƙūŠǅĿƥĺƙîŕƥîŠēĲƑĚƙĺŕǋĳƑūƭŠēċŕîČŒ
ƎĚƎƎĚƑȦ¬ĺîƎĚĿŠƥūĚĿĳĺƥČîŒĚƙîŠēČĺĿŕŕƭŠƥĿŕŠĚĚēĚēūƑČūūŒ
ƙƥƑîĿĳĺƥîǅîǋȦ
OĚîƥîĳŕƭĳūĲūŕĿǄĚūĿŕĿŠîŕîƑĳĚĲƑǋĿŠĳƎîŠūǄĚƑîŕūǅȹ
ŞĚēĿƭŞĺĚîƥîŠēĲƑǋƥĺĚČîŒĚƙĲūƑǨȶǩŞĿŠƭƥĚƙĚîČĺƙĿēĚƭŠƥĿŕ
ĳūŕēĚŠȦqĿǊƥĺĚǋūĳĺƭƑƥǅĿƥĺƥĺĚŞîǋūŠŠîĿƙĚȡŕĚŞūŠǕĚƙƥȡ
ċîƙĿŕîŠēƙūŞĚƙîŕƥîŠēĲƑĚƙĺŕǋĳƑūƭŠēċŕîČŒƎĚƎƎĚƑȦ¬ĚƑǄĚî
ČūƭƎŕĚūĲČîŒĚƙƎĚƑƎĚƑƙūŠǅĿƥĺîēūŕŕūƎūĲƥĺĚǋūĳĺƭƑƥȦ
NATURAL VEGAN 47
FEAST
PHOTOGRAPHY: BIGSTOCK
48 NATURAL VEGAN
MAGICAL
MOROCCO
Transport your taste buds to the gateway of the East
with these exotic, aromatic dishes that are generously
doused with saffron, orange blossom and harissa.
NATURAL VEGAN 49
CAULIFLOWER, FENNEL, ORANGE
& SAFFRON SALAD
See page 53
50 NATURAL VEGAN
HARIRA SOUP
See page 53
NATURAL VEGAN 51
HARISSA CARROTS
See page 53
VILLAGE CAPSICUMS
See page 53
This is an edited extract from Orange Blossom &

Honey by John Gregory-Smith, published by Kyle
Books, with photography by Martin Poole, RRP
$39.99. This book contains non-vegan recipes.
CAULIFLOWER, HARIRA SOUP HARISSA CARROTS
FENNEL, ORANGE & SERVES 4–6 SERVES 4
SAFFRON SALAD 2 tsp cumin seeds AS PART OF A MEZE

SERVES 2 8 tbsp olive oil 500g carrots, peeled and
2 onions, finely chopped sliced into 1cm pieces
FOR THE SULTANA DRESSING 3 celery sticks, finely chopped 1 garlic clove
4 tbsp cider vinegar 2 carrots, finely chopped ¼ tsp ground cumin
4 tsp caster sugar 6 garlic cloves, finely chopped ½ tsp paprika
75g sultanas 2 tsp ground ginger 2 tsp harissa
small pinch saffron threads 1 tsp ground cinnamon 1 tbsp red wine vinegar
½ tsp orange blossom water ½ tsp ground black pepper 2 tbsp olive oil
Sea salt ½ tsp ground turmeric handful finely chopped coriander leaves
FOR THE SALAD 400g tin chopped tomatoes sea salt and freshly ground
400g cauliflower florets 4 tbsp tomato purée black pepper
1 fennel bulb 400g tin chickpeas, drained and rinsed
2 oranges 80g basmati rice
Put the carrots in a large pan of boiling
handful roughly chopped mint leaves 200g green lentils
water and cook for 7–8 minutes until
handful finely chopped flat- handful flat-leaf parsley leaves just tender, but still with plenty of bite.
leaf parsley leaves handful coriander leaves Drain well.
juice of 1 lemon 1 litre vegetable stock
Meanwhile, mash the garlic to a paste and
2 tbsp olive oil zest and juice of 1 lemon
add the cumin, paprika, harissa, red wine
15g roasted blanched almonds, 50g walnuts vinegar and olive oil. Season and stir.
lightly bashed into pieces sea salt
Tip the warm cooked carrots into the
bowl with the dressing and toss together.
Begin by toasting the cumin seeds to bring
Begin by making the dressing. Pour the Leave to come to room temperature,
ūƭƥƥĺĚǜîǄūƭƑȦ¡ŕîČĚîĲƑǋĿŠĳƎîŠūǄĚƑî
vinegar and sugar into a small saucepan mixing every few minutes. The carrots
medium heat. Add the cumin seeds and
and add the sultanas. Bring to the boil reduce the heat to low. Toast the seeds,
ǅĿŕŕƙūîŒƭƎƥĺĚǜîǄūƭƑƙċĚîƭƥĿĲƭŕŕǋȦ
over a medium heat and dissolve the shaking the pan occasionally, for 3–4 Once at room temperature, add the
sugar, shaking the pan occasionally. ŞĿŠƭƥĚƙȦ ūūŕȡƥĺĚŠĳƑĿŠēĿŠƥūîǛŠĚƎūǅēĚƑȦ coriander, stir and serve.
Reduce the heat to low and add the
saffron, orange blossom water and a Heat 4 tbsp of oil in a large casserole dish
pinch of salt. Mix together and cook for over a medium heat. Add the onions,
6–8 minutes, stirring occasionally, or until celery and carrots and cook, stirring
occasionally, for 10–12 minutes or until
VILLAGE CAPSICUMS
the sultanas are really swollen and the
soft and sticky. Add the garlic, mix well, SERVES 4
sauce is sticky. Remove from the heat
and cook for 10 seconds until fragrant.
îŠēƙĚƥîƙĿēĚƥūŕĚƥƥĺĚċĚîƭƥĿĲƭŕǜîǄūƭƑƙ 6 sweet green peppers
infuse even more. Add the toasted cumin, along with the
4 tbsp olive oil
ginger, cinnamon, black pepper and
ŕîŠČĺƥĺĚČîƭŕĿǜūǅĚƑĿŠċūĿŕĿŠĳǅîƥĚƑĲūƑ turmeric, and a big pinch of salt. Mix well 4 garlic cloves, roughly chopped
about 4–5 minutes, drain and refresh in and cook for a few seconds until the 1 red chilli
cold water, then drain again. îƑūŞîūĲƥĺĚƙƎĿČĚƙǛŕŕƙǋūƭƑŒĿƥČĺĚŠȦ 2 tsp paprika
GĿŠĚŕǋƙŕĿČĚƥĺĚČîƭŕĿǜūǅĚƑîŠēƙĺîǄĚ sea salt
Tip the tomatoes and tomato purée into
ƥĺĚĲĚŠŠĚŕƙƭƎĚƑȹǛŠĚȳîŞîŠēūŕĿŠĿƙ the pan. Add the chickpeas, rice and
useful here). Segment the oranges over lentils, half the herbs and pour over the Cook the peppers on a hot barbecue
a bowl to catch the juices. Put all three stock. Mix well. Bring to the boil, cover, ūƑūǄĚƑîĺĿĳĺĳîƙǜîŞĚĲūƑîċūƭƥǬȶǮ
ingredients in a serving dish with the reduce the heat to low and simmer for 20 minutes until charred and tender. Put into
juices, mint and parsley. Add the sultanas minutes, or until the lentils are soft and the îƙĺîŕŕūǅēĿƙĺîŠēČūǄĚƑǅĿƥĺČŕĿŠĳǛŕŞȦ
and all the fragrant, sticky syrup from rice cooked. Check the seasoning and add Leave to cool for about 5 minutes, then
the pan. Pour in the lemon juice and olive half the lemon juice. Mix together. peel and discard the skin and stalk and
oil, and season well with salt. Toss the scrape off the seeds.
salad together so everything gets coated Meanwhile, heat a small frying pan
in syrup and the light dressing. Finally over a medium heat and toast the Heat the oil in a large frying pan over a
scatter the almonds over the top and walnuts for 5–6 minutes, shaking the high heat. Add the garlic and chilli and
serve immediately. pan occasionally, to intensify their cook for a few seconds until fragrant.
ǜîǄūƭƑƙȦ¤ĚŞūǄĚĲƑūŞƥĺĚĺĚîƥîŠē Add the peppers, paprika and a pinch of
leave to cool. Tip into a food processor salt. Toss together in the oil and serve
îŠēîēēƥĺĚƑĚŞîĿŠĿŠĳǜîƥȹŕĚîĲƎîƑƙŕĚǋ immediately.
îŠēČūƑĿîŠēĚƑȦŕĚŠēƭŠƥĿŕǛŠĚȦ¹ƑîŠƙĲĚƑ
to a mixing bowl. Pour in the remaining
oil and add the lemon zest and the
remaining juice. Season with a good
pinch of salt and mix well.
Serve the soup in bowls with some of the
walnut gremolata spooned on top.
NATURAL VEGAN 53
NOURISH
THE
SACRED
KITCHEN
It’s not just the food we eat that nourishes our body, but the
way the food is prepared, along with the energy the cook
imbues in the practice, writes ELENA IACOVOU.
54 NATURAL VEGAN
I
t is said that the kitchen is the heart nourishing ourselves, and this happens
of the home. It’s the space where we in the kitchen,” says Bahareh Hosseini,
prepare the food that nourishes our educator with Wise Earth Ayurveda
loved ones and ourselves. It’s the and Chinese medicine practitioner
space where we teach our children (claritywellness.co).
about nutrition and cooking. But most “According to ancient Vedic
of all, the kitchen is the sacred space tradition, the kitchen is the most
where many of our earliest memories sacred space in the house because
are born; from the smell of fresh fruit, that’s where health, longevity and
the aroma of baked banana bread or nourishment are restored to the
the hypnotic waft of roasted vegies. family, and through cooking practices
In our modern world, it’s increasingly we’re able to get back in touch with
common to spend less time in the those elements,” says Hosseini. “It’s
kitchen and more time on the couch, also a very divine feminine aspect of
but by reclaiming the kitchen as the spirituality to be in the kitchen and
temple of the home, we’re able to view involved in cooking.” So, how do
cooking as a life-giving activity that we begin reclaiming our kitchen as a
elevates the quality of the food we sacred space and the act of cooking as
cook and consume. a spiritual experience?
THE SPIRIT OF FOOD WE WANT TO HAVE

Since the dawn of time, food has been
an integral part of spiritual life. In ENOUGH OPENNESS
ancestral traditions, food was connected TO ALLOW THE
with sacred ceremonial processes such ENERGY TO FLOW;
as song, storytelling and drumming.
Cooking was seen as a shared activity THEREFORE, BEGIN
that united a community, as families BY DECLUTTERING
joined to prepare and share their meals. EVERY NOOK
And while we may not live in a tribal
culture, if we purposely cultivate a AND CRANNY IN
connection between our cooking spaces THE KITCHEN.
and the joy of food, we can live the
ancient truth that the cooking and ALLOW THE ENERGY
sharing of food is a celebration of life. TO FLOW
A 2016 national Omnipoll survey by The kitchen space should be a
the Dietitians Association of Australia comfortable, welcoming and
(DAA) found that around one in 10 hospitable environment that inspires
Australians currently eat out or buy you to prepare and eat food. “We
take-away three or more times a week. want to have enough openness to
“These days, we are often in a hurry allow the energy to flow; therefore,
and can fall into a habit of eating take- begin by decluttering every nook and
away foods or snacking on unhealthy cranny in the kitchen,” says Hosseini.
food and drinks,” says accredited Reorganise storage spaces by going
practising dietitian and spokesperson through draws, cupboards and jars,
for the DAA Professor Clare Collins. and get rid of what you haven’t used
“Cooking at home is one way to pack in a while by donating or composting.
a punch when it comes to keeping your Simplify your equipment by keeping
weight in check, and improving your just two or three good-quality stainless-
health and that of your family.” steel and enamel pots and pans, a
“Our modern lifestyles have cast-iron skillet and a stainless-steel
separated us from the most basic pressure cooker. “Cooking with utensils
involvement in our day-to-day needs, made from a variety of materials all
and part of coming back to ourselves, lend different energies to the food,”
nature and spirituality is through says Hosseini.
NATURAL VEGAN 55
To keep things as natural as
possible, prioritise using natural
materials, such as clay and wooden
bowls, ladles, utensils, bamboo
baskets, glass jars and cups, and make
sure you have a mortar and pestle to
grind your spices. “In terms of spices,
you don’t want to be holding on to
too many for months and years. Stock
your pantry with the basic spices –
such as cumin, coriander, cardamom,
black mustard and fennel seeds – and
use them to make other versions of
spices. This way, you clear the space
of small jars but still have the same
variety,” she says.
Conversely, we want to stop
hoarding processed or frozen food,
so keep bringing a variety of organic,
locally grown fresh fruits and
vegetables into the home and re-stock
every couple of days. “Just buy what
you need for a few meals, use it, and
then repurchase,” says Hosseini. And
to further improve your kitchen’s
energy, use natural products to clean
– mix water, white vinegar, a drop of
lavender and two drops of tea tree
essential oil – scrub the surfaces and
you’re ready to begin cooking.
COOK MINDFULLY
Our state of mind at the time of
cooking is important, as our energy
directly transmits to the foods we are
handling. Before you handle your food, – ignites, helping us make intuitive fresh ingredients or of foods simmering
take a few minutes to settle your whole choices of what foods are right for satisfies the sense of smell; the sound
system. You may choose to meditate, us, and continues right through with of roasting spices as they pop soothes
focus on deep breathing, listen to cooking and of course eating. Our our hearing; taking in with the eyes
soothing music, burn some incense, body is essentially digesting the whole the rainbow of colourful vegetables
pray, or repeat a mantra, and observe process.” revitalises the sense of seeing; and
the quieting of the mind. “Having a Part of cooking mindfully also tasting all those mouthwatering
small ritual or altar in place, conducive involves stimulating all five senses, flavours opens the appetite and
to your tradition or religious beliefs, which focus us in the present moment promotes satisfaction.
signals your transition to cooking and and awaken our spirit to joy. Use your
reinforces the positive energies affecting hands as much as possible as the sense ENHANCE THE ENERGY
the food but also your digestion,” of touch will allow you to experience OF FOOD
says Hosseini. the textures, extend loving energy to Understanding the vibrational nature
“The digestive process actually the food, which draws down from the of food and how to transform it is very
begins in the body from the moment heart centre and out through our hands healthful. Yoga science tells us there are
we buy our produce from the store or to the food, and by using a very sharp subtle, intimate connections between
pick it from our vegetable garden,” knife to cut through the raw foods it what we eat and the mind and body
she says. “The digestive fire, known enhances the mindfulness component, known as the gunas, or qualities of
as agni in Sanskrit – responsible for as it’s a metaphor symbolising a sharp nature, which are divided into three
properly assimilating what we eat mind; inhaling the beautiful aroma of types: tamasic, rajasic, and sattvic.
56 NATURAL VEGAN
TAMASIC DIET TREAT YOUR BODY can cause stress, which can lead
This dietary pattern is believed to AS A TEMPLE us to grab more of the indulgent
make one feel weak and lazy, enhances Eating fresh food we have cooked snacks – twice as many cookies – as
anger, lowers life expectancy, as well ourselves in a sacred space forms the opposed to being in a quiet and
as impedes spiritual progress. Tamasic basis of good eating habits. “When organised space. Dr Lenny Vartanian,
foods include onions, mushrooms, we tap into our energetic connections lead author and associate professor
stale, undercooked and heavily fried with food, we will begin reversing of psychology at the University of
meals, and foods high in fat, salt, sugar a lot of food allergies and a lot of New South Wales, says, “Being in a
and hot spices. problematic associations we have chaotic environment and feeling out
with food,” says Dr Marbut. “This of control is bad for diets. It seems to
RAJASIC DIET begins by eating mindfully, which lead people to think, ‘Everything else
It overstimulates the mind and body means we will eat less if we tend to is out of control, so why shouldn’t
and is believed to produce jealousy, overeat or allow ourselves to eat I be?’”
unfaithfulness, selfishness and without fear if we suffer from an “Eating in a clean and organised
fantasies. The foods involved are eating phobia. Overall, when you environment does make us feel
bitter, salty, spicy, hot, and dry. look at food as a sacred part of daily calmer,” agrees Hosseini. “And
life which nourishes the spirit and when we’re able to practise this cycle
SATTVIC DIET not just the physical or emotional of preparing, cooking and eating
This is believed to be the optimum diet, body, you can change unwholesome wholesome food on a daily basis, it
as it has pure and balanced nutrition, eating practices.” nourishes our entire being and brings
which increases energy, produces A 2016 study published in us in touch with the cosmic flow
happiness, calmness and mental clarity. Environment and Behavior found of the universe, which restores our
It can enhance longevity, health and that cluttered and chaotic kitchens appetite for life.”
spirituality. All foods included in this
diet are fresh and nutritious, and include
fresh fruit and vegetables, sprouted
grains, roots and nuts.
KEEP IT FRESH
According to a study published in the
International Journal of Yoga, sattvic
food is found to have the highest density
in micronutrients, better health benefits
including reduced anxiety, and include
a significant amount of functional foods
– those that provide therapeutic benefits
through nutrition – especially for
healthy gut bacteria found by modern-
day science as prominent for a vibrant
body and mind.
“While we need to have a balanced
diet which includes foods from all three
categories, it’s the sattvic energy that
we want to ensure we’re eating the
most,” says Hosseini. “When preparing
meals we may sometimes find ourselves
eating leftovers, batch-prepared meals
or only have time to eat commercially
canned foods. What you can do so
they’re not too tamasic or rajasic is to
top up with fresh spices, reheat with
healthy oils like olive or coconut, or
add a fresh salad on the side. This
will actually bring sattva to the food,
enliven and uplift its energy and make
it more nourishing for the body.”
NATURAL VEGAN 57
FEAST
Vegan
souls
BOWLS FOR
Plant-based eating is now trending on social

media, largely thanks to recipe developers
and bloggers who are posting nutritious and
aesthetically pleasing dishes. We’ve rounded
up some of our favourites to inspire you to
add a little colour to your plate.
58 NATURAL VEGAN
RAINBOW
NOURISHMENT BOWL
JESS HOFFMAN @CHOOSINGCHIA
MAKES 2 BOWLS
2 x Coconut Bowls or small bowls

2 cups spinach
½ cup corn kernels (fresh
from a cob if possible)
½ cup edamame beans
½ cup cabbage, shredded
¼ cup carrots, sliced
½ cup quinoa, cooked
1 radish, sliced
handful pea shoot sprouts (or
other type of sprouts)
½ avocado, sliced
sesame seeds
½ lemon, juiced
¬ƥîƑƥċǋǛŕŕĿŠĳƥĺĚċūƥƥūŞūĲƥĺĚċūǅŕƙ
with spinach.
Place the corn, edamame, cabbage,
carrots, quinoa (cooked), radish, sprouts,
and avocado in small piles on top of
the bowls.
Sprinkle with sesame seeds.
Dress with some lemon juice if desired (or
any dressing you like).
GREEN GARDEN
SMOOTHIE BOWL
LAURA GROSCH @LAURAFRUITFAIRY
MAKES 2 BOWLS
FOR THE SMOOTHIE BOWL

2 tbsp coconut milk
200g coconut water
100g fresh or frozen kale
2 frozen bananas
100g frozen spinach
250g pineapple
1 tbsp wheatgrass powder
FOR THE TOPPINGS
banana, sliced
berries
nuts of your choice
Put all smoothie ingredients into a high-

speed blender.
Blend on medium–high speed for
60 seconds or until the smoothie is
completely smooth and no thick pieces
are visible.
Transfer to your bowls and add your
toppings.
NATURAL VEGAN 59
RAINBOW SALAD BOWL
WITH SATAY SAUCE
TINA KHOURY @THEBAREFOOTHOUSEWIFE
MAKES 3 BOWLS

1 small carrot, peeled into ribbons
1 Lebanese cucumber, deseeded
and thinly sliced
½ yellow capsicum, thinly sliced
½ red capsicum, thinly sliced
¼ small red cabbage, shredded
½ small pineapple, diced
1 bunch Thai basil
handful coriander leaves
½ cup crushed dry-roasted peanuts, to serve
FOR THE SATAY SAUCE
1 bunch fresh coriander, stems
and roots, finely sliced
1 tbsp date syrup (maple or
rice syrup works too)
2 small cloves garlic
2 cm piece of ginger
zest of 1 lime
4 tbsp lime juice
¼ cup smooth peanut butter
1–2 small red chillies
pinch of sea salt
TO MAKE THE SALAD
Combine all the salad ingredients together in
your bowls.
Top salad with sauce, garnish with crushed
peanuts and serve.
TO MAKE THE SATAY SAUCE

Combine all the ingredients in a high-speed
blender and blend until you reach a sauce-
like consistency. If needed, add a tablespoon
of water at a time, while blending, to thin out
the mixture.
Store in the fridge for up to 5 days.
60 NATURAL VEGAN
RAW RAINBOW
SALAD WITH
AVOCADO
MANGO
DRESSING
MICHAELA VAIS @ELAVEGAN
MAKES 3 BOWLS
FOR THE RAINBOW SALAD

2 x Coconut Bowls
or small bowls
2 carrots, sliced into ribbons
3 cucumbers, sliced
2 red capsicums, diced
1 mango, diced
¼ red cabbage, sliced
handful of edible butterfly
pea flowers (optional)
FOR THE DRESSING
2–3 spring onions
2 avocados
1 mango
juice of 1–2 limes
2 cloves garlic
½ tsp cumin
salt and pepper
Arrange the vegies and fruit

side by side into your bowls to
resemble a rainbow (it tastes
better when you do this).
Blend all the dressing
ingredients in a high-speed
blender until completely smooth.
Pour the dressing over your
rainbow salad.
NATURAL VEGAN 61
GREEN GOODNESS NOODLE BOWL
JEANNETTE VABEN @NETTIS_PLANTBASED_DREAM
MAKES 2 BOWLS
2 x Coconut Bowls or Bake the sweet potato at 250°C

small bowls for 20 minutes.
1 purple sweet potato or Cook the rice noodles in water
regular sweet potato with a pinch of salt for 2 minutes
2 portions rice noodles or according to the instructions.
salt Cook the Romanesco broccoli for
¼ Romanesco broccoli 3 minutes and the edamame for
250g edamame 5 minutes.
1 lemon, sliced Peel the sweet potato and the
6 black olives, sliced edamame. Slice the olives,
handful parsley, chopped onion, parsley and avocado as
1 avocado, sliced you desire.
2 tbsp nutritional yeast For the sauce, blend the sweet
pinch of pepper potato with nutritional yeast,
100ml oat milk a pinch of salt and pepper, oat
1 tsp apple cider vinegar milk and apple cider vinegar
until smooth.
Pour sauce over the cooked
rice noodles and serve in your
bowls. Top with the Romanesco
broccoli, edamame, lemon, olives,
avocado and parsley.
62 NATURAL VEGAN
SESAME FALAFEL BOWL WITH BEET DRESSING
BY BAHARE TORKAMANI @HEALTHY_BELLY
MAKES 2 BOWLS
2 x Coconut Bowls juice of 1 small beetroot in the refrigerator for

or small bowls 1 clove garlic 30 minutes.
FOR THE FALAFELS 1 tsp apple cider vinegar Form the mixture into small
230g cooked chickpeas sea salt balls with your hands and
2 spring onions, chopped TO MAKE THE FALAFEL coat in sesame seeds.
Pre-heat the oven to 225°C. Place them on a baking
2 cloves garlic
tray covered with baking
½ cup parsley, chopped In a high-speed blender, paper and bake in the
1 tbsp lemon juice combine the chickpeas,
oven for 20–25 minutes,
2 tbsp olive oil spring onions, garlic,
turning halfway through,
1 tsp ground cumin parsley, lemon juice,
until golden brown.
1 tsp smoked paprika olive oil, cumin and
smoked paprika. Blend all To make the beetroot
3 tbsp rice or corn flour
ingredients and season dressing, mix all of the
3 tbsp sesame seeds
with salt. ingredients in a bowl
sea salt until smooth.
ēēƥĺĚƑĿČĚǜūƭƑȡǧƥċƙƎ
FOR THE BEETROOT at a time and blend until Serve the falafel in your
DRESSING the mixture is no longer bowls with your favourite
1 cup natural plant- wet. Put everything vegetables, drizzled with
based yoghurt into a bowl and chill the beet dressing.
These recipes are taken from Vegan

Bowls for Vegan Souls, published by
Smudge Publishing, $59.95, and is
available online at au.coconutbowls.com
NATURAL VEGAN 63
NOURISH
64 NATURAL VEGAN
Ayurvedic
EATING
Seasonal eating has a
whole new meaning when
we look at it through
the ancient wisdom of
Ayurvedic medicine, writes
ELENA IACOVOU.
A
yurveda, which translates
as the wisdom or science
of life (ayur means life
and veda means science
or wisdom), was one of
the first forms of medicine to realise
the mind-body connection. That is,
how your nutrition might not only
affect your physical state, but your
mental state as well (and vice versa)
– something that science has begun
to provide evidence for in recent
years. This insight forms the basis of
Ayurveda, which endeavours not only
to prevent us from becoming ill but, if
we do become unwell, it addresses the
root cause of the problem rather than
just the symptoms, primarily through
the foods we eat.
Interestingly, although the original
Ayurvedic practitioners didn’t have
the same access to the information we
have now about the human body, they
understood that every body is different,
and requires a unique type of nutrition
for optimal health. And what’s more,
they understood that nourishment is
dependent on the season.
NATURAL VEGAN 65
ELEMENTS AND ENERGIES:
THE BASICS OF
AYURVEDA
According to Ayurveda, everything in the universe
ĿƙŞîēĚƭƎūĲǛǄĚĚŕĚŞĚŠƥƙîŠēĿŠƥĺĚċūēǋƥĺĚƙĚ
ċĚČūŞĚċĿūŕūĳĿČîŕĚŕĚŞĚŠƥƙƥĺîƥîƑĚĳƑūƭƎĚēĿŠƥū
three energies, which are known as doshas.
THE FIVE ELEMENTS ARE:

ETHER is the space in which everything happens.
EARTH in our bodies this translates to our tissues,
bones, teeth and cell structure.
FIRE in the body is represented by the digestive
enzymes and body temperature.
WATER is a large part of our body, our blood and the
ǜƭĿēƙîƑūƭŠēîŠēĿŠƙĿēĚĚîČĺČĚŕŕȦ
AIR is the wind and in the body it governs all actions
internal and external.
FROM THESE FIVE ELEMENTS THE

THREE DOSHAS GROUP INTO:
ȟ ¹ĺĚ vata dosha made of air and ether
ȟ ¹ĺĚ pittaēūƙĺîŞîēĚūĲǛƑĚîŠēîŕĿƥƥŕĚǅîƥĚƑ
ȟ ¹ĺĚ kapha dosha made of earth and water
While each person’s body is made second one is your digestion – your elements are naturally high in your
up of all three doshas, we’re actually agni. It’s believed that if you eat foods body and therefore which elements
born with our own unique dominant that you cannot digest properly, either to be particularly careful of. “Your
dosha, known as our prakruti [natural because they’re the wrong ones for prakruti is like your DNA and comes
constitution]. As a result, Ayurvedic your dosha or you overeat and your from your parents’ own prakruti
practitioners advocate a diet based on digestion is weak, you will not absorb and your mother’s lifestyle and diet
our unique prakruti. “As you live your the nutrients from the food, but when pregnant, influencing what
everyday life, there are two premises instead they will ferment in your gut you look like, your temperament,
of health in Ayurveda,” says Anjum and turn into toxins – ama – which is your personality, how you sleep and
Anand, well-known TV presenter, chef the premise of chronic illness.” how you approach and deal with life
and author of Ayurvedic cookbook situations,” says Anand.
Eat Right for Your Body Type. “The FIND YOUR PRAKRUTI You can define your prakruti by
first is keeping an eye on your dosha By getting to know your personal working out which doshic qualities
and making sure it’s balanced and the dosha, you can recognise which reflect your most natural state...
66 NATURAL VEGAN
VATA DOSHA QUALITIES a tendency towards depression, lack of proper nourishment and satisfaction,
A thin body frame, little body fat, dry motivation and self-pity. but be careful of those tastes that share
and rough skin and hair, walk and You can certainly have a mix of the same elements as your dominant
talk very fast, creative and artistic, doshas in your prakruti. Anand says dosha, as eating too much of them
respond to stress with anxiety, hers is kapha/vata, being mostly kapha long term can create an imbalance,”
worry, fear and nervousness. in body and vata in mind. “So, I have a says Anand.
tendency to put on weight easily but do
PITTA DOSHA QUALITIES a lot of exercise and eat light food to SWEET
A medium build, normal weight, a balance this,” she says. “I generally try Earth and water
hot temperament, a strong digestive not to cook with too much oil or eat This refers to the natural sweetness found
system, prone to skin rashes or too much sugar. I like to eat a balanced in fats, grains, starchy vegetables, fruit,
premature grey hair, when under stress diet with plenty of vegetables, pulses beans and nuts. “This taste should form
become irritated and angry, get tired in and wholegrains.” the bulk of your diet because it nourishes
the heat, good leadership ability. the body’s tissues, it strengthens
NOURISHING YOUR DOSHA immunity and is grounding, which
KAPHA DOSHA QUALITIES Just like everything in Ayurveda, food promotes happiness,” says Anand.
A normally heavier build, gain weight also comprises of the five elements and UÊ 6>Ì>\ eat freely
easily, prefer stability and dislike too much these are found in the six Ayurvedic UÊ *ÌÌ>\ eat freely
change, have slow speech, enjoy smooth, tastes: sweet, sour, bitter, salty, UÊ >«>\ be more careful as they
soft and oily skin and healthy thick hair, astringent and pungent. “Include all share the same elements, an excess
love to cook and nurture others, don’t like of them in your daily diet to ensure of which can lead to congestion
damp or cold weather, when stressed have that you meet all your body’s needs for and heaviness
NATURAL VEGAN 67
SOUR UÊ >«>\ avoid too much PUNGENT
Fire and a little earth and water as it is heavy Fire and air
“[When] eaten in moderation, it “[Pungent is] stimulating, it reduces
nourishes all the tissues, it stimulates ASTRIGENT gas and inflammation, strengthens
digestion, strengthens the heart and Earth and air agni, helps burn ama, clears sinuses
sharpens the senses,” says Anand. Sour The taste has the effect of making and helps with obesity, diabetes, high
foods include lemon juice, vinegars, the mouth pucker and feel dry, and cholesterol and circulation,” says
tamarind, tomatoes, alcohol, pickles includes tannins (found in tea, red Anand. This taste is found in raw
and sour fruits. wine), green vegetables such as onions, garlic, chilli, ginger, radishes
UÊ 6>Ì>\Êbalancing broccoli, artichoke and asparagus. and strong pungent spices such as
UÊ *ÌÌ>\Êavoid in excess as it can Cranberries, pomegranates, pears celery, anise seed and cardamom.
easily imbalance and apples all have a degree of UÊ 6>Ì>\Êi>ÌÊÞÊÃ«ViÃÊÌÊv`Ã]Ê>ÃÊ
UÊ >«>\ eating in excess will astringency, as do beans and lentils. they will cause imbalance
aggravate kapha qualities UÊ 6>Ì>\ creates imbalance when too UÊ *ÌÌ>\ eat only a little of the mildest
much is eaten of spices
“[BITTERNESS] IS UÊ *ÌÌ>\Êbalancing UÊ >«>\ eat every day as they are
CLEANSING AND UÊ >«>\ balancing very balancing
DETOXIFYING,
IMPROVES APPETITE DOSHA BALANCING WITH THE SEASONS
While we think of the seasons as eat plenty of vegies, sweet fruits and
AND DIGESTION, IS spring, summer, autumn and winter, grains. Spicy foods and ‘red’ foods –
GOOD FOR WEIGHT Ayurveda divides the year according such as tomatoes, red peppers, red
to the three prevalent doshas. Vata wine and too much caffeine – will
LOSS AND KEEPS season is from late autumn into early contribute to internal heat and cause
THE SKIN FIRM.” winter, kapha season is from the ƎƑūċŕĚŞƙȦǄūĿēɉƥūūŞîŠǋĲĚƑŞĚŠƥĚē
coldest part of winter into spring and foods as they can cause indigestion,
pitta season is from late spring into ĺĚîƑƥċƭƑŠȡîČĿēƑĚǜƭǊūƑŕūūƙĚƙƥūūŕƙȦ
BITTER
early autumn.
Air and ether “Understanding which dosha rules Kapha
“[Bitterness] is cleansing and each season is critical to choosing People with kapha body types should
detoxifying, improves appetite the best foods to eat to keep you stick to balancing pungent, bitter
and digestion, is good for weight internally in harmony with the external and astringent tastes. Spices such as
changes,” says Jo Formosa, Ayurvedic black pepper, cinnamon and ginger
loss and keeps the skin firm,” says
practitioner and clinical director of are great and so are Asian-inspired
Anand. This flavour is found in many Back2Health in Brisbane. dishes, as they are light, spicy and
herbs, green vegetables such as kale, tasty. Because it takes a while to
fruits such as grapefruit, caffeine, Vata digest your food, fast (skip a dinner)
and spices such as turmeric and While for airy vatas the tastes sweet, once a week to let your agni catch
fenugreek. salty and sour usually pacify vata, they up and eat less food overall. Also,
increase kapha. So increase pungent, be mindful of not overdoing it with
UÊ 6>Ì>\Êeat sparingly
bitter and astringent tastes by eating too many sweets and breads.
UÊ *ÌÌ>\Êbalancing herbs that balance both kapha and vata
UÊ >«>\ balancing such as cardamom, garlic and ginger.
Eat grounding foods such as rice, pasta
SALTY and sweet potatoes; warm bread and
vegies; lots of fruits and healthy oils.
Water and fire
¹ūŒĚĚƎǋūƭƑēĿĳĚƙƥĿǄĚǛƑĚƙƥƑūŠĳȡĚîƥ
“[When] consumed in moderation, it your main meal at lunch, avoid skipping
improves digestion, lubricates tissues meals or overeating and stay away from
and calms the nerves. An excess of salt raw food and foods such as lentils and
in our diet may cause dryness in skin beans, which create gas. Put away the
crackers, pretzels and salty chips.
and hair – leading to wrinkles, hair
loss and high blood pressure,” says
Pitta
Anand. Salt also comes in the form Pitta body types should increase
of seaweed and soy sauce. Ayurveda’s bitter and astringent tastes in their
choice of salt is rock salt. diet while decreasing the sweet
UÊ 6>Ì>\Êbalancing taste, which increases kapha. Add
herbs such as coriander, turmeric
UÊ *ÌÌ>\Êavoid too much
and cardamom to stay balanced and
as it is heating
68 NATURAL VEGAN
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FEAST
WEEKEND
ENTERTAINING
TŞƎƑĚƙƙǄĚĳîŠƙîŠēūŞŠĿǄūƑĚƙîŕĿŒĚǅĿƥĺǜîǄūƭƑƙūŞĚ
ĳƑîĿŠƙîŕîēƙȡƎĿČŒŕĚēǄĚĳȡČĺĿŞĿČĺƭƑƑĿîŠēîƙŒǋȹĺĿĳĺ
ŕîǋĚƑĚēǄĚĳĿĚċƭƑĳĚƑȦ
NATURAL VEGAN 71
GRILLED PINEAPPLE, SEA SALT,
CHILLI, MINT & CHIMICHURRI
See page 74
72 NATURAL VEGAN
BROAD BEAN & PEA SALAD WITH
FREEKEH & COCONUT YOGHURT
See page 74
NATURAL VEGAN 73
BROAD BEAN & PEA TURMERIC-PICKLED
SALAD WITH FREEKEH MANGO
& COCONUT YOGHURT GRILLED PINEAPPLE, qe/¬ǩÝǫǦǦqgc¤¬
SERVES 4 SEA SALT, CHILLI, 2 kg unripe mangoes, or green mangoes
160g (¾ cup) freekeh, soaked overnight MINT & CHIMICHURRI 1½ tbsp salt
1 tsp fenugreek seeds
125g podded fresh peas SERVES 4
1 tsp fennel seeds
ǩǫǦĳƎūēēĚēĲƑĚƙĺċƑūîēɉċĚîŠƙ
1 pineapple, about 1.5 kg, cut into 1 tsp cumin seeds
60ml (¼ cup) olive oil, plus
quarters, skin and core removed ½ tsp ground turmeric
extra for drizzling
pinch of sea salt 1 tsp yellow mustard powder
1 large brown onion, thinly sliced
olive oil, for drizzling 1 tsp chilli flakes
1½ tbsp chopped dill, including the stems
juice of 1–2 limes or lemons 400ml white wine vinegar
juice of ½–1 lemon, to taste
½ small red chilli, cut into very thin slices 110g (½ cup) sugar
1
Ș3 cup picked dill and mint leaves,
6–8 mint leaves, torn into pieces 400ml water
torn just before serving
just before serving 6 curry leaves
ground sumac, for sprinkling (optional)
FOR THE CHIMICHURRI
FOR THE COCONUT YOGHURT SAUCE
80–85g mixed coriander, parsley and ¡ĚĚŕƥĺĚŞîŠĳūĚƙȡƥĺĚŠČƭƥƥĺĚǜĚƙĺĿŠƥū
200g (¾ cup) natural coconut yoghurt
dill stems or leaves, washed and dried ŕūŠĳƙƥƑĿƎƙîċūƭƥǧČŞȳșĿŠČĺȴƥĺĿČŒȦ
2 garlic cloves, crushed
½ tsp lightly toasted cumin seeds ¡ŕîČĚĿŠîċūǅŕîŠēƙƎƑĿŠŒŕĚǅĿƥĺƥĺĚƙîŕƥȦ
pinch of salt
1 crushed garlic clove qĿǊǅĿƥĺǋūƭƑĺîŠēƙƥūĚǄĚŠŕǋČūîƥȡƥĺĚŠ
pinch of chilli powder or cayenne pepper ŕĚîǄĚƥūƙĿƥĲūƑîƥŕĚîƙƥîŠĺūƭƑȡƥūēƑîǅ
1½ tbsp red wine vinegar
100 ml olive oil ƥĺĚĚǊČĚƙƙŞūĿƙƥƭƑĚūƭƥȦ
ƑĿŠĳîƙîƭČĚƎîŠūĲƙîŕƥĚēǅîƥĚƑƥūƥĺĚ ¼ tsp salt ØĺĿŕĚǋūƭƑŞîŠĳūĿƙƙîŕƥĿŠĳȡƙƥĚƑĿŕĿƙĚǋūƭƑ
ċūĿŕȦ'ƑîĿŠîŠēƑĿŠƙĚƥĺĚĲƑĚĚŒĚĺȡîēēĿƥƥū pinch chilli flakes ŏîƑƙîŠēŕĿēƙȦ
ƥĺĚƎîŠîŠēČūūŒĲūƑǬȶǮŞĿŠƭƥĚƙȡūƑƭŠƥĿŕ
ƥĺĚĳƑîĿŠƙîƑĚŏƭƙƥƥĚŠēĚƑȡċƭƥƙƥĿŕŕƑĚƥîĿŠ qĚîŠǅĺĿŕĚȡĿŠîēƑǋĲƑǋĿŠĳƎîŠȡŕĿĳĺƥŕǋ
ƥĺĚĿƑƙĺîƎĚȦ'ƑîĿŠîŠēƙĚƥîƙĿēĚƥūɉČūūŕȦ GĿƑƙƥȡŞîŒĚƥĺĚČĺĿŞĿČĺƭƑƑĿċǋƎŕîČĿŠĳ ƥūîƙƥîŕŕƥĺĚƙƎĿČĚƙūǄĚƑŞĚēĿƭŞĺĚîƥĲūƑ
ƥĺĚƙƥĚŞƙȡČƭŞĿŠƙĚĚēƙȡĳîƑŕĿČîŠēƑĚē ǧȶǨŞĿŠƭƥĚƙȡūƑƭŠƥĿŕĲƑîĳƑîŠƥȡƥîŒĿŠĳČîƑĚ
qĚîŠǅĺĿŕĚȡċƑĿŠĳîŠūƥĺĚƑƙîƭČĚƎîŠūĲ ǅĿŠĚǄĿŠĚĳîƑĿŠîĲūūēƎƑūČĚƙƙūƑȦØĿƥĺ ŠūƥƥūċƭƑŠƥĺĚĲĚŠƭĳƑĚĚŒƙĚĚēƙūƑƥĺĚǋ
ǅîƥĚƑƥūƥĺĚċūĿŕȦŕîŠČĺƥĺĚƎĚîƙĲūƑǧ ƥĺĚŞūƥūƑƑƭŠŠĿŠĳȡƙŕūǅŕǋîēēƥĺĚūŕĿǄĚ ǅĿŕŕċĚČūŞĚċĿƥƥĚƑȦ
ŞĿŠƭƥĚȡƥĺĚŠƑĚŞūǄĚǅĿƥĺîƙŕūƥƥĚēƙƎūūŠȦ ūĿŕƭŠƥĿŕČūŞċĿŠĚēȦēŏƭƙƥƥĺĚƙĚîƙūŠĿŠĳ
¤ĚĲƑĚƙĺƥĺĚŞƭŠēĚƑČūŕēǅîƥĚƑȡēƑîĿŠ qîŒĚǋūƭƑċƑĿŠĚċǋČūŞċĿŠĿŠĳƥĺĚ
ƥūƥîƙƥĚȦ ǄĿŠĚĳîƑȡƙƭĳîƑîŠēǅîƥĚƑĿŠîŠūŠȹ
ǅĚŕŕɉîŠēƙĚƥîƙĿēĚȦ
OĚîƥîċîƑċĚČƭĚƥūŞĚēĿƭŞȶŕūǅȦHƑĿŕŕƥĺĚ ƑĚîČƥĿǄĚȡŞĚēĿƭŞȹƙĿǕĚēƙîƭČĚƎîŠȦ¡ŕîČĚ
ƑĿŠĳƥĺĚǅîƥĚƑċîČŒƥūƥĺĚċūĿŕîŠēċŕîŠČĺ ƎĿŠĚîƎƎŕĚƐƭîƑƥĚƑƙūŠƥĺĚċîƑċĚČƭĚĲūƑ over low heat and stir to dissolve the
ƥĺĚċƑūîēċĚîŠƙĲūƑîċūƭƥǨŞĿŠƭƥĚƙȦ îċūƭƥǧǦȶǧǫŞĿŠƭƥĚƙȡƥƭƑŠĿŠĳŠūǅîŠē ƙƭĳîƑȡƥĺĚŠċƑĿŠĳƥūƙĿŞŞĚƑĿŠĳƎūĿŠƥȦ¹ƭƑŠ
'ƑîĿŠȡƥĺĚŠƑĚĲƑĚƙĺƭŠēĚƑČūŕēǅîƥĚƑȦØĺĚŠ ƥĺĚŠȡƭŠƥĿŕĚǄĚŠŕǋČūŕūƭƑĚēūŠîŕŕƙĿēĚƙȦ ūĲĲƥĺĚĺĚîƥîŠēîŕŕūǅƥūČūūŕîŕĿƥƥŕĚȦ
ČūūŕĚŠūƭĳĺƥūĺîŠēŕĚȡƎĚĚŕūĲĲîŠēēĿƙČîƑē ƭƥƥĺĚČĺîƑƑĚēƎĿŠĚîƎƎŕĚƎĿĚČĚƙ ØĺĚŠƥĺĚŏîƑƙîƑĚČūūŕĚŠūƭĳĺƥūĺîŠēŕĚȡ
ƥĺĚūƭƥĚƑƙŒĿŠȦ¬ĚƥƥĺĚċƑūîēċĚîŠƙîƙĿēĚȡ ĿŠƥūċĿƥĚȹƙĿǕĚēƎĿĚČĚƙîŠēƎŕîČĚūŠî ēƑîĿŠūĲĲîŠēēĿƙČîƑēƥĺĚĚǊČĚƙƙŕĿƐƭĿē
ŒĚĚƎĿŠĳƥĺĚŞƙĚƎîƑîƥĚƥūƥĺĚƎĚîƙȦ ƙĚƑǄĿŠĳƎŕîƥĚȦ ĲƑūŞǋūƭƑŞîŠĳūƙƥƑĿƎƙȫǋūƭČîŠǅƑîƎ
ūŞċĿŠĚƥĺĚČūČūŠƭƥǋūĳĺƭƑƥĿŠĳƑĚēĿĚŠƥƙ ƥĺĚŞĿŠƎîƎĚƑƥūǅĚŕƥūēƑǋƥĺĚŞūĲĲîċĿƥȦ
¬ƎƑĿŠŒŕĚǅĿƥĺƥĺĚƙĚîƙîŕƥȡēƑĿǕǕŕĚǅĿƥĺǨ
ĿŠîċūǅŕȡŞĿǊĿŠĳƭŠƥĿŕƙŞūūƥĺȦ¬ĚƥîƙĿēĚȦ ƥĚîƙƎūūŠƙūĲƥĺĚČĺĿŞĿČĺƭƑƑĿēƑĚƙƙĿŠĳȡ ¡ƭƥǨČƭƑƑǋŕĚîǄĚƙîŠēǨƥĚîƙƎūūŠƙūĲ
¡ūƭƑƥĺĚūŕĿǄĚūĿŕĿŠƥūîĲƑǋĿŠĳƎîŠŕîƑĳĚ ūŕĿǄĚūĿŕîŠēČĿƥƑƭƙŏƭĿČĚȡƥĺĚŠǛŠĿƙĺǅĿƥĺî ǋūƭƑƙƎĿČĚŞĿǊĿŠƥūƥĺĚċūƥƥūŞūĲĚîČĺ
ĚŠūƭĳĺƥūĺūŕēƥĺĚċƑūîēċĚîŠƙĿŠūŠĚǜîƥ ƙČîƥƥĚƑĿŠĳūĲČĺĿŕŕĿîŠēɉŞĿŠƥȦ ŏîƑȦ îƑĚĲƭŕŕǋƎîČŒƥĺĚŞîŠĳūƙƥƑĿƎƙĿŠȦ
ŕîǋĚƑȦOĚîƥūǄĚƑŞĚēĿƭŞȶĺĿĳĺĺĚîƥȦēē ¹ĺĚǋǅĿŕŕĺîǄĚċĚČūŞĚƐƭĿƥĚƙūĲƥĲƑūŞƥĺĚ
the onion, season with salt and pepper, ƙîŕƥĿŠĳȫǋūƭǅîŠƥƥūĳĚƥîƙŞƭČĺîƙǋūƭ
ƥĺĚŠŕĚƥĿƥƙūĲƥĚŠūǄĚƑŞĚēĿƭŞȶŕūǅĺĚîƥĲūƑ ČîŠĿŠƥūĚîČĺŏîƑȡǅĿƥĺūƭƥƙƐƭîƙĺĿŠĳūƑ
ǫȶǧǦŞĿŠƭƥĚƙȡƙƥĿƑƑĿŠĳŠūǅîŠēƥĺĚŠȦ ċƑĚîŒĿŠĳƭƎƥĺĚŞîŠĳūƙƥƑĿƎƙȦ
¹ƭƑŠƥĺĚĺĚîƥċîČŒƭƎƥūĺĿĳĺȦēēƥĺĚ
ċƑūîēċĚîŠƙîŠēƙƥĿƑȹĲƑǋĲūƑǨȶǪŞĿŠƭƥĚƙȡ TIP ūǄĚƑǅĿƥĺƥĺĚċƑĿŠĚȡŞîŒĿŠĳƙƭƑĚƥĺĚ
ŞîŠĳūƙƥƑĿƎƙîƑĚČūŞƎŕĚƥĚŕǋƙƭċŞĚƑĳĚē
¹ĺĚČĺĿŞĿČĺƭƑƑĿǅĿŕŕ
ūƑƭŠƥĿŕƥĺĚǋƥƭƑŠĳūŕēĚŠċƑūǅŠȦēēƥĺĚ ƭŠēĚƑƥĺĚǄĿŠĚĳîƑȦ
ŒĚĚƎĿŠƥĺĚĲƑĿēĳĚȡǅĿƥĺ
ČĺūƎƎĚēēĿŕŕîŠēƥƭƑŠūĲĲƥĺĚĺĚîƥȦ îŕîǋĚƑūĲūŕĿǄĚūĿŕūŠ ¤ĚŞūǄĚîŠǋîĿƑċƭċċŕĚƙċǋĳĚŠƥŕǋ
TŠîŞĿǊĿŠĳċūǅŕȡČūŞċĿŠĚƥĺĚĲƑĿĚēċƑūîē ƥūƎȡĲūƑƭƎƥūǧǅĚĚŒȦ ƥîƎƎĿŠĳĚîČĺŏîƑūŠƥĺĚǅūƑŒƙƭƑĲîČĚîŠē
ċĚîŠƙîŠēƎĚîƙȦ¬ĚîƙūŠǅĿƥĺƙîŕƥȡƎĚƎƎĚƑ ƙŕĿēĿŠĳîČŕĚîŠċƭƥƥĚƑŒŠĿĲĚūƑČĺūƎƙƥĿČŒ
îŠēŕĚŞūŠŏƭĿČĚƥūƥîƙƥĚȦ îƑūƭŠēƥĺĚĿŠƙĿēĚƥūƑĚŕĚîƙĚîŠǋĺĿēēĚŠ
¹ūƙĚƑǄĚȡƙƎƑĚîēƥĺĚČūūŒĚēĲƑĚĚŒĚĺūŠ îĿƑƎūČŒĚƥƙȦØĿƎĚƥĺĚƑĿŞƙūĲƥĺĚŏîƑƙǅĿƥĺ
îƎŕîƥƥĚƑȡîƑƑîŠĳĚƥĺĚċƑūîēċĚîŠƙîŠē ƎîƎĚƑƥūǅĚŕūƑɉîɉČŕĚîŠēîŞƎČŕūƥĺîŠē
ƎĚîƙūŠƥūƎîŠēēƑĿǕǕŕĚǅĿƥĺƥĺĚǋūĳĺƭƑƥ ƙĚîŕĿŞŞĚēĿîƥĚŕǋȦ
ƙîƭČĚȦGĿŠĿƙĺǅĿƥĺƥĺĚƥūƑŠēĿŕŕîŠēŞĿŠƥȡ ØĚƎƑĚĲĚƑƥūŒĚĚƎƥĺĚƙĚƎĿČŒŕĚƙĿŠƥĺĚĲƑĿēĳĚȡ
îƙƎƑĿŠŒŕĿŠĳūĲƙƭŞîČȡĿĲēĚƙĿƑĚēȡîŠēîŠ îƙƥĺĚƥĚǊƥƭƑĚƙĚĚŞƙƥūēĚƥĚƑĿūƑîƥĚƐƭĿƥĚ
ĚǊƥƑîēƑĿǕǕŕĚūĲūŕĿǄĚūĿŕȦ ƐƭĿČŒŕǋȦ¹ĺĚǋɄƑĚċĚƙƥĚîƥĚŠǅĿƥĺĿŠǩŞūŠƥĺƙȦ
74 NATURAL VEGAN
TURMERIC-PICKLED MANGO
See page 74
NATURAL VEGAN 75
SPICED TOMATO, SMOKY
EGGPLANT & PARSLEY
See page 77
76 NATURAL VEGAN
SPICED TOMATO, SMOKY
EGGPLANT & PARSLEY
SERVES 4
2 medium-sized eggplants, (650–700g in total)

500g ripe tomatoes
1½ tbsp olive oil
1½ tbsp vegetable oil
1½ tsp ground cumin
1 large handful of picked flat-leaf (Italian)
parsley leaves, plus extra to serve
juice of 1–2 lemons
OĚîƥîċîƑċĚČƭĚƥūŞĚēĿƭŞȶĺĿĳĺȦ¡ƑĿČŒƥĺĚĚĳĳƎŕîŠƥ
îŕŕūǄĚƑǅĿƥĺîĲūƑŒȡƥĺĚŠƎŕîČĚēĿƑĚČƥŕǋūŠƥĺĚċîƑċĚČƭĚȦ
TĲǋūƭĺîǄĚîċîƑċĚČƭĚǅĿƥĺîŕĿēȡČŕūƙĚƥĺĚŕĿēƙūƥĺĚ
ĚĳĳƎŕîŠƥǅĿŕŕîċƙūƑċîŕŕƥĺĚēĚŕĿČĿūƭƙƙŞūŒǋǜîǄūƭƑƙȦ ūūŒ
ĲūƑîċūƭƥǨǫȶǩǫŞĿŠƭƥĚƙȡƥƭƑŠĿŠĳĚǄĚƑǋǮȶǧǦɉŞĿŠƭƥĚƙȡƙū
ƥĺĚƙŒĿŠċƭƑŠƙîŠēċŕĿƙƥĚƑƙîŕŕūǄĚƑȡîŠēƥĺĚĿŠŠĚƑǜĚƙĺ
ČūŕŕîƎƙĚƙĲƭŕŕǋȦØĺĚŠƥĺĚĚĳĳƎŕîŠƥĿƙƥūƥîŕŕǋČĺîƑƑĚēȡîŕŕūǅ
ƥūČūūŕĲūƑîċūƭƥǧǦŞĿŠƭƥĚƙȦ
qĚîŠǅĺĿŕĚȡƎƑĚƎîƑĚƥĺĚƥūŞîƥūĚƙȦ ƭƥĺîŕĲĿŠƥūċĿƥĚȹƙĿǕĚē
ƎĿĚČĚƙȡƎŕîČĚĿŠîŕîƑĳĚċūǅŕȡƙĚîƙūŠǅĿƥĺƙîŕƥîŠēƎĚƎƎĚƑ
îŠēƙĚƥîƙĿēĚȦGĿŠĚŕǋēĿČĚƥĺĚƑĚƙƥȦ
OĚîƥƥĺĚūŕĿǄĚūĿŕîŠēǄĚĳĚƥîċŕĚūĿŕĿŠîĲƑǋĿŠĳƎîŠƭŠƥĿŕ
ƐƭĿƥĚĺūƥȫƙŞîŕŕċƭċċŕĚƙƙĺūƭŕēĲūƑŞîƑūƭŠēîǅūūēĚŠ
ƙƎūūŠǅĺĚŠǋūƭēĿƎĿƥĿŠƥĺĚūĿŕȦȳ¹ĺĚūĿŕǅĿŕŕƙƎĿƥîŕĿƥƥŕĚ
ǅĺĚŠǋūƭîēēƥĺĚŏƭĿČǋƥūŞîƥūĚƙȡƙūĿĲǋūƭǅîŠƥƥūîǄūĿē
îŞĚƙƙĿŠǋūƭƑŒĿƥČĺĚŠȡǋūƭČūƭŕēƎŕîČĚƥĺĚūĿŕĚēƎîŠūŠ
ǋūƭƑċîƑċĚČƭĚîŠēēūƥĺĿƙƙƥĚƎūƭƥƙĿēĚȦȴēēƥĺĚēĿČĚē
ƥūŞîƥūƥūƥĺĚƎîŠȡîŕūŠĳǅĿƥĺƥĺĚČƭŞĿŠȡǧČƭƎƎîƑƙŕĚǋ
îŠēîƎĿŠČĺūĲƙîŕƥȦHĿǄĚîƐƭĿČŒƙƥĿƑȡċĚĿŠĳČîƑĚĲƭŕƥūîǄūĿē
ĺūƥƙƎŕîƥƥĚƑƙȦ ūūŒūǄĚƑĺĿĳĺĺĚîƥĲūƑǨȶǩŞĿŠƭƥĚƙȡƭŠƥĿŕ
ƥĺĚƥūŞîƥūƙūĲƥĚŠƙȦ¤ĚŞūǄĚĲƑūŞƥĺĚĺĚîƥîŠēîēēƥūƥĺĚ
ĲƑĚƙĺƥūŞîƥūĚƙĿŠƥĺĚċūǅŕȦ
ÀƙĿŠĳîƙĚƑƑîƥĚēŒŠĿĲĚȡČƭƥƥĺĚČĺîƑƑĚēĚĳĳƎŕîŠƥĿŠĺîŕĲ
ŕĚŠĳƥĺǅîǋƙȦ¬ČūūƎūƭƥƥĺĚǜĚƙĺȡîǄūĿēĿŠĳîŠǋċƭƑŠƥċĿƥƙ
ūĲƙŒĿŠȡîƙƥĺĚǋŞîŒĚƥĺĚƙîŕîēƥîƙƥĚċĿƥƥĚƑȦ
¹ĚîƑƥĺĚƙČūūƎĚēȹūƭƥĚĳĳƎŕîŠƥǜĚƙĺĿŠƥūċĿƥĚȹƙĿǕĚē
ƎĿĚČĚƙȡîŠēîēēƥĺĚŞƥūƥĺĚƥūŞîƥūŞĿǊƥƭƑĚȦēēƥĺĚ
ŕĚŞūŠŏƭĿČĚƥūƥîƙƥĚîŠēîēŏƭƙƥƥĺĚƙĚîƙūŠĿŠĳȦGūŕēƙūŞĚ
ĚǊƥƑîƎîƑƙŕĚǋƥĺƑūƭĳĺȦ¬ĚƑǄĚĿŞŞĚēĿîƥĚŕǋūŠîċĿĳƎŕîƥĚūƑ
îƙĺîŕŕūǅċūǅŕȦ
The recipes on pages 72 to 79

are taken from from Cornersmith
Salads & Pickles by Alex Elliott-
Howery and Sabine Spindler,
published by Murdoch Books,
RRP $39.99, and is available in
all good book stores. This book
contains non-vegan recipes.
NATURAL VEGAN 77
BEETROOT & BLACK BEAN BURGER
WITH TAHINI AIOLI & KASUNDI
See page 79
78 NATURAL VEGAN
BEETROOT & BLACK BEAN BURGER
WITH TAHINI AIOLI & KASUNDI
qe/¬Ǭ¡¹¹T/¬
1 cup dried black beans, soaked overnight in 3 cups ¤ĿŠƙĚƙūîŒĚēċĚîŠƙîŠēƎŕîČĚĿŠîŞĚēĿƭŞƙîƭČĚƎîŠǅĿƥĺ

filtered water (or tinned black beans, rinsed, drained), ƥĺĚǩČƭƎƙǛŕƥĚƑĚēǅîƥĚƑîŠēċƑĿŠĳƥūƥĺĚċūĿŕūŠîŞĚēĿƭŞ
3–4 cups filtered water, for cooking ĺĚîƥȦ¤ĚēƭČĚĺĚîƥîŠēƙĿŞŞĚƑĲūƑǫǫȶǭǦŞĿŠƭƥĚƙūƑƭŠƥĿŕ
ƙūĲƥȦēēŞūƑĚǅîƥĚƑĿĲŠĚČĚƙƙîƑǋƥūŒĚĚƎċĚîŠƙƙƭċŞĚƑĳĚē
1 tbsp olive or coconut oil, plus extra, for frying
ĿŠƙĿŞŞĚƑĿŠĳǅîƥĚƑȦ
1 medium onion, finely diced
1 tsp ground cumin TO MAKE THE KASUNDI
1 tsp ground coriander OĚîƥƥĺĚūĿŕĿŠîŞĚēĿƭŞƙîƭČĚƎîŠūŠîŞĚēĿƭŞĺĚîƥîŠē
½ tsp cracked black pepper ƙîƭƥěƥĺĚūŠĿūŠĲūƑǩȶǪŞĿŠƭƥĚƙūƑƭŠƥĿŕūŠĿūŠĿƙƙūĲƥȦēē
¼–½ tsp hot cayenne pepper ƥĺĚƙƎĿČĚƙîŠēƙîƭƥěĲūƑîŠūƥĺĚƑǧȶǨŞĿŠƭƥĚƙċƭƥċĚČîƑĚĲƭŕ
½ tsp smoked paprika ŠūƥƥūċƭƑŠȣēēƥĺĚƑĚŞîĿŠĿŠĳĿŠĳƑĚēĿĚŠƥƙîŠēƙĿŞŞĚƑ
1 large clove garlic, finely chopped ūŠîŞĚēĿƭŞĺĚîƥĲūƑǧǦȶǧǫŞĿŠƭƥĚƙūƑƭŠƥĿŕƥūŞîƥūĺîƙ
2 cups grated beetroot (approx. 1 large beetroot) ƙūĲƥĚŠĚēȦ¬ĚƥîƙĿēĚƥūČūūŕȦ
1 cup rice crumbs TO MAKE THE TAHINI AIOLI
¼ cup white sesame seeds ŕĚŠēîŕŕƥĺĚĿŠĳƑĚēĿĚŠƥƙĿŠîċŕĚŠēĚƑƭŠƥĿŕƙŞūūƥĺȦ¡ūƭƑ
2 tbsp lemon juice ĿŠƥūîċūǅŕîŠēƙĚƥîƙĿēĚƭŠƥĿŕǋūƭîƑĚƑĚîēǋƥūŞîŒĚ
2 tbsp hulled tahini ƥĺĚċƭƑĳĚƑƙȦ
¼ cup filtered water 'ƑîĿŠČūūŒĚēċĚîŠƙȡƥĺĚŠČūūŕƭŠēĚƑČūŕēƑƭŠŠĿŠĳǅîƥĚƑȦ
2 tsp quality salt 'ƑîĿŠîŠēƙĚƥîƙĿēĚȦ
FOR THE KASUNDI qĚîŠǅĺĿŕĚȡƙîƭƥěƥĺĚūŠĿūŠĿŠîĲƑǋĿŠĳƎîŠūŠîŞĚēĿƭŞ
1 tbsp olive or coconut oil ĺĚîƥĲūƑǩȶǪŞĿŠƭƥĚƙƭŠƥĿŕūŠĿūŠĿƙƙūĲƥȦēēƥĺĚƙƎĿČĚƙ
1 medium onion, finely diced îŠēƙîƭƥěĲūƑîŠūƥĺĚƑǧȶǨŞĿŠƭƥĚƙċƭƥċĚČîƑĚĲƭŕŠūƥƥū
½ tsp turmeric ċƭƑŠȦēēƥĺĚĳîƑŕĿČîŠēƙîƭƥěĲūƑîĲƭƑƥĺĚƑǧŞĿŠƭƥĚȦ¹ƭƑŠ
½ tsp cumin seeds ĺĚîƥūĲĲȦ
1 tsp curry powder ¡ŕîČĚƥĺĚĳƑîƥĚēċĚĚƥƑūūƥȡƑĿČĚČƑƭŞċƙȡƙĚƙîŞĚƙĚĚēƙȡ
¼ tsp cracked black pepper ČūūŒĚēċĚîŠƙîŠēƥĺĚūŠĿūŠŞĿǊƥƭƑĚĿŠîŞĚēĿƭŞċūǅŕ
¼ tsp hot cayenne pepper îŠēƙƥĿƑƥūČūŞċĿŠĚȦTŠîƙŞîŕŕċūǅŕȡǅĺĿƙŒƥĺĚƑĚŞîĿŠĿŠĳ
¼ tsp smoked paprika ĿŠĳƑĚēĿĚŠƥƙƥūĳĚƥĺĚƑƥūŞîŒĚîƥîĺĿŠĿɃĚĳĳɄċĿŠēĚƑîŠēîēēƥū
1 small garlic clove, finely diced ƥĺĚċĚĚƥƑūūƥîŠēċĚîŠƙŞĿǊƥƭƑĚȡƙƥĿƑƑĿŠĳƥūČūŞċĿŠĚȳƙĚĚƥĿƎȴȦ
3 large tomatoes (approx. 500g), diced GūƑŞŞĿǊƥƭƑĚĿŠƥūǬƎîƥƥĿĚƙȦOĚîƥǧƥîċŕĚƙƎūūŠūĲūĿŕĿŠî
¼ cup apple cider vinegar ŕîƑĳĚĲƑǋĿŠĳƎîŠūŠîŞĚēĿƭŞĺĚîƥîŠēĲƑǋƎîƥƥĿĚƙĲūƑǪȶǬ
¼ cup coconut sugar ŞĿŠƭƥĚƙūŠĚîČĺƙĿēĚūƑƭŠƥĿŕĳūŕēĚŠċƑūǅŠȦÞūƭŞĿĳĺƥŠĚĚē
½ tsp quality salt, or to taste ƥūēūƥĺĿƙĿŠċîƥČĺĚƙȦ¹ƑîŠƙĲĚƑČūūŒĚēƎîƥƥĿĚƙƥūîĺĚîƥƎƑūūĲ
ƎŕîƥĚƭŠƥĿŕǋūƭîƑĚƑĚîēǋƥūîƙƙĚŞċŕĚǋūƭƑċƭƑĳĚƑƙȦ
FOR THE TAHINI AIOLI
¼ cup hulled tahini GƑǋƑĚēūŠĿūŠƙŕĿČĚƙĲūƑƥĺĚǛŕŕĿŠĳîŠēƎŕîČĚîƙĿēĚƭŠƥĿŕ
3 tbsp lemon juice ƑĚîēǋƥūîƙƙĚŞċŕĚȦ
1 tbsp filtered water TIP ¹îŒĚǋūƭƑċƭŠîŠēċĚĳĿŠƥūŕîǋĚƑċƭƑĳĚƑĲƑūŞƥĺĚ
½ tsp quality salt TĲƥĺĚƎîƥƥǋŞĿǊƥƭƑĚ ċūƥƥūŞƭƎȦ¬ƥîƑƥĿŠĳǅĿƥĺŒîŕĚȡîǄūČîēūȡċĚĚƥƑūūƥ
ĿƙŠɄƥċĿŠēĿŠĳǅĚŕŕȡîēē
1 small garlic clove, minced ƎîƥƥǋȡŒîƙƭŠēĿȡƙŕĿČĚēƥūŞîƥūȡČūūŒĚēƑĚēūŠĿūŠȡ
îŠĚǊƥƑîșČƭƎƑĿČĚ ūƑîŠĳĚČîƑƑūƥȡǋĚŕŕūǅČîƑƑūƥȡŕĚƥƥƭČĚūĲǋūƭƑČĺūĿČĚ
FOR THE BURGER FILLINGS ČƑƭŞċƙîŠēîŠĚǊƥƑî
îŠēîĿūŕĿȦ¹ūƎċƭƑĳĚƑǅĿƥĺƥĺĚŕĿēȦ/Šŏūǋȣ
1 bun per person, halved șƎūƑƥĿūŠūĲîƥîĺĿŠĿ
ɃĚĳĳɄƥūċƑĿŠĳĿƥ
2 large kale leaves per person
ƥūĳĚƥĺĚƑȦ
½ medium avocado per person
tomato, sliced
red onion, finely sliced
orange carrot, grated
yellow carrot, grated
lettuce of your choice
HUNGRY for more crazy good vegan food is written by

Anthea Amore, is self-published, RRP $39.95 (flexi cover)
and $49.95 (hard cover), and is available for purchase on
organicpassioncatering.com.
NATURAL VEGAN 79
MUSHROOMY MAC ’N’ CHEESE
See page 83
80 NATURAL VEGAN
SWEET POTATO CAKES
See page 83
NATURAL VEGAN 81
CHILLI
SAMBAL
See page 83
This recipe is taken from Cornersmith Salads

& Pickles by Alex Elliott-Howery and Sabine
Spindler, published by Murdoch Books, RRP
$39.99 and is available in all good book
stores. This book contains non-vegan recipes.
82 NATURAL VEGAN
MUSHROOMY MAC CHILLI SAMBAL
’N’ CHEESE MAKES 4–5 X 375ML (1½ CUP) JARS
BY LUCY WATSON 750g long mild red chillies

SERVES 6 250g carrot
50g knob of fresh ginger
500g dried macaroni
4 garlic cloves
40g dried wild mushrooms
55g (¼ cup) sugar
2 tbsp vegan butter
1 tbsp salt
250g chestnut mushrooms
ǧǮǫŞŕȳțČƭƎȴǅĺĿƥĚǅĿŠĚɉǄĿŠĚĳîƑ
2 garlic cloves, finely chopped
SWEET POTATO 1 tbsp thyme leaves
CAKES sea salt and freshly ground black pepper Sterilise your jars and lids (see
sterilising instructions).
FOR THE BÉCHAMEL SAUCE
BY MEGAN HALLETT
50g vegan butter Roughly chop the chillies, carrot, ginger
SERVES 2
3 tbsp plain flour and garlic cloves. Place in a food
2 medium sweet 800ml almond milk processor with the sugar and salt and
potatoes, peeled ¼ tsp grated nutmeg blitz for 5 minutes. Slowly pour in the
1 tin of chickpeas 4 tbsp nutritional yeast vinegar until your sambal has a smooth
1½ tbsp tahini consistency; you may need to adjust
200g vegan Cheddar cheese, grated
the quantity.
1 tbsp Cajun spice mix 50g vegan Parmesan cheese, finely grated
handful of fresh coriander FOR THE TOPPING When the jars are cool enough to handle,
1 ripe avocado, smashed 40g vegan Parmesan cheese, grated pack the sambal into the jars, pressing
squeeze of fresh lime ēūǅŠǛƑŞŕǋƥūŞîŒĚƙƭƑĚƥĺĚČĺĿŕŕĿƎîƙƥĚ
2 tbsp finely chopped flat-leaf parsley
is covered in a thin layer of liquid.
Steam the sweet potatoes for Remove any air bubbles by gently
Preheat the oven to 220°C. Cook the
about 10 minutes, or until soft tapping each jar on the work surface and
macaroni in boiling, salted water according to
and completely mashable. While sliding a clean butter knife or chopstick
the packet instructions, until al dente. Drain
this is happening, place the around the inside to release any hidden
in a colander and refresh under cold water
chickpeas, tahini and Cajun spice air pockets. Wipe the rims of the jars with
until cooled.
into a food processor and blend ƎîƎĚƑƥūǅĚŕūƑɉîɉČŕĚîŠēîŞƎČŕūƥĺîŠē
Put the dried mushrooms in a small heatproof seal immediately.
until smooth.
bowl. Pour 150ml boiling water over them
You can then combine this mix Once opened, refrigerate and use within
and leave them to rehydrate for 15 minutes.
with the sweet potatoes once 3 months.
Drain the mushrooms from the liquid,
cooked and mash everything reserving it for the béchamel sauce. Roughly TO STERILISE JARS AND LIDS
together until smooth. Add the chop the mushrooms. To sterilise jars or bottles, give them a
fresh coriander and season
Melt the butter in a non-stick frying pan wash in hot soapy water and a good
generously with salt and pepper.
over a high heat. When hot, add all the rinse, then place upright in a baking dish
Preheat the oven to 180°C. Make mushrooms, garlic and thyme. Cook for 5–8 in a cold over. Heat the oven to 110°C
patties in your hands and place minutes until the mushrooms have browned and once it has reached temperature,
into a hot pan with a little olive well. Season with salt and pepper and leave the jars in the oven for about 10–15
oil. Allow to brown on each side remove from the heat. minutes, or until completely dry, then
before placing into the oven for a remove carefully.
For the béchamel sauce, put a large
ǛŠîŕǧǦŞĿŠƭƥĚƙȦ
saucepan over a medium heat, then add the To sterilise the lids, place them in a large
Once cooked, assemble on a bed ċƭƥƥĚƑîŠēƙƥĿƑƭŠƥĿŕŞĚŕƥĚēȦēēƥĺĚǜūƭƑîŠē saucepan of boiling water for 5 minutes,
of salad leaves, stacked on top cook for 1 minute, stirring constantly. Whisk then drain and dry with clean paper
of each other with the smashed in the almond milk, and continue to whisk towels, or leave them on a wire rack to air
avocado on top. Squeeze over until the sauce thickens, then lower the heat dry. Make sure they are completely dry
a touch of lime juice for a light, and add the remaining ingredients. Stir until before using.
ǕĚƙƥǋǛŠĿƙĺȦ the cheese has completely melted.
Remove from the heat and season with
salt and pepper. Add the mushrooms and TIP
macaroni to the saucepan with the sauce If your chillies are
extra hot, you can
and stir well until everything is evenly coated
always change the ratio
in the sauce. Transfer to a deep 25x30cm of the sambal. Try 500 g
(10x12in) ovenproof dish. carrot to 500 g chillies
Mix the topping ingredients together and – or even 750 g
carrot to 250
sprinkle over the macaroni. Cook in the oven
chillies.
for 20-25 minutes or until the topping is
golden brown and crunchy.
NATURAL VEGAN 83
NOURISH
T he story of
SOY
Soy is one of the most versatile staples of the
modern-day vegan diet. Here, Maddie Lakos
uncovers the mysteries behind the superbean and
ūƭƥŕĿŠĚƙĿƥƙŠƭƥƑĿƥĿūŠîŕċĚŠĚǛƥƙȦ
84 NATURAL VEGAN
F
rom soy milk to tofu to soy
protein powders and soy
sauces – chances are you eat
some kind of soy product
almost every day. But as soy
products seldom ever resemble the
natural product they are made from
– the soybean – sometimes it feels like
their origin is a bit of mystery.
For example, did you know that
tofu is made from coagulated soy
milk? Or that soy sauce is made
with boiled soybeans, roasted wheat
(usually) and mould? Or that a slimy,
pungent soybean food known as natto
is one of the healthiest ways you could
enjoy soy?
Or – if you happen to already
know a little bit about soy foods
– perhaps you’re wondering whether
genetically modified soy is as scary as
it sounds. Or whether soy contains
hormones that could affect fertility or
cause cancer.
Keen to unravel more of the mysteries
around this versatile ‘superbean’, we
decided to chat to the experts about soy’s
nutritional value, safety and some of our
favourite soy products. consumption is relatively small and cottonseed accounting for around
on a global scale. Most of the soy 90 per cent. Globally, most soy is
WHAT IS SOY AND WHERE DOES products we eat are imported or grown in the USA (though, mostly for
IT COME FROM? made with imported beans – around animal feed), China and Brazil.
Soybeans (Glycine max) are native US$70 million worth, based on 2008
to Asia. Though they are legumes stats from the Food and Agriculture SOY NUTRITION
– just like peanuts, kidney beans, Organization of the United Nations. Though they’re often used for their
broadbeans, and so on – they are Long story short: ‘crushing’ (oil oil, soybeans are considered protein
classified as ‘oilseeds’, akin to canola, and meal) is the main market for powerhouses. They contain all
sunflower seeds and cottonseeds. soybeans in Australia, accounting for essential and non-essential amino
When a soybean is crushed you get around 50 per cent of the crop, with acids, making them a great alternative
two things: oil and meal. According a further 25 per cent going straight to to animal proteins. Soybeans are
to the Australian Government Rural animal feed. In fact, according to Soy around 40 per cent protein, 20 per
Industries Research and Development Australia Limited – the industry body cent fat and 35 per cent carbohydrate
Corporation, soybean oil is primarily for Aussie-grown soy – the demand (with the remaining five per cent being
consumed as table oil, or processed for soy foods such as tofu didn’t really water and fibre).
further into products such as begin until the 1970s, with the influx Naturally, how this nutritional
margarine and mayonnaise. The meal, of immigrants after the Vietnam War. breakdown translates to different soy
a byproduct of oil production that However, the use of Australian soy products depends on how they are
accounts for around 80 per cent of for food is very gradually growing. In made. “Tofu, soy milk and soybeans
the soybean, is predominantly used as 2010, soy flour, milk and Asian food are all high in protein and a good
animal feed. products accounted for around 33 per source of calcium,” says Dietitians
I know what you’re thinking: what cent of total soy production. Association Australia spokesperson
about soy milk and tofu? According to the Australian Dr Kellie Bilinksi. “But as far as soy
Though Aussies have been Oilseeds Federation, soybeans account sauce goes, it’s high in salt, it’s an
infatuated with soy products for for around three per cent of seed oil extract and it doesn’t quite fit into the
some time, our soy production and production in Australia, with canola same category.”
NATURAL VEGAN 85
By nature, a large number of
soy foods could easily fall into the
category of ‘processed foods’. But this
doesn’t mean they are unhealthy. “It
is difficult, because it’s like saying, ‘Is
milk a processed food?’ And of course
it is,” says Dr Bilinski. “The same
could be said for cheese.”
However, when it comes down to
whether you can eat soy every day, Dr
Bilinski says, “My general answer would
be: yes, absolutely. There’s no reason
why not. It’s part of a healthy diet. Soy is SOY IS A GREAT SOURCE
a great source of minerals, and it’s okay OF MINERALS, AND IT’S
to have soy milk in place of dairy every
day, providing that it is fortified with
OKAY TO HAVE SOY IN
calcium. I think a majority are.” PLACE OF DAIRY EVERY
According to Food Standards DAY, PROVIDING THAT IT IS
Australia and New Zealand (FSANZ),
legume-based beverages, such as
FORTIFIED WITH CALCIUM.
those made from soy, can contain
added vitamins and minerals if they
contain a similar level of protein to In terms of cancer, this means about effects on reproductive hormones
milk (at least three per cent). There that soy can have both positive and and semen quality.”
are mandatory labelling requirements negative affects. “All the authorities
for products when their protein or fat say that soy is safe as part of a GENETIC MODIFICATION:
content is too low for young children. healthy diet,” says Dr Bilinski. “I FEAR VS. FACT
think where the cancer concerns Let’s start with the basics: what is
THE BIG QUESTIONS: come in, particularly in breast cancer, ‘genetic modification’? Ros Gleadow,
GMOS AND HORMONES is the oestrogen receptor positive who leads the Plant Ecophysiology
For such a nutritious-sounding plant- [ER+] breast cancer.” According to & Cyanogenesis Groups at Monash
based food, soy has come up against a lot breastcancer.org, a not-for-profit University, says, “Genetically modified
of negativity. There are arguments that for providing reliable information specifically means modification using
the phytoestrogens found in soy products on breast cancer to the public, foreign DNA. There might be a
can cause cancer and reduce male fertility, “Isoflavones may affect hormonal particular gene that could do anything
and that genetically modified soy is therapy’s ability to do its job if both from increase the protein content to
bad news both for our health and for of these molecules compete to get making the plant more salt tolerant
the environment. While there is some into the same oestrogen receptors.” to making it more herbicide resistant,
truth in all of these claims, it’s not as However, largely, research has shown and so on. And if you know that is
straightforward as you might think. that soy is safe, even in the case of ER+ controlled by a particular gene or a
cancer. Dr Bilinski says, “Some of the group of genes, you can put that gene
HORMONES – WHAT’S TRUE research suggests that soy might even into that plant.
Firstly, soybeans (and thus, a be protective against breast cancer, “You can say that’s foreign DNA
number of soy foods) do contain especially if you consume a lot of soy because it doesn’t belong to that species.
phytoestrogens, also known as products when you are younger.” But as far as the organism is concerned,
isoflavones. These are a compound In terms of phytoestrogen’s effects it’s just a bit of DNA and it doesn’t
found in plants that can mimic the on male fertility, this is also a concern matter where it comes from.”
hormone oestrogen when consumed. that science has largely rebuked. A The two major modifications that
According to the Cancer Council 2002 research review published in have been made to soy, Gleadow
NSW, “The effects of phytoestrogens the Journal of Nutrition found that says, is Bt soy and Roundup Ready
on the body are not fully understood; “…recent studies in men consuming soy. Roundup Ready is resistant
it is believed that they may act like soy foods or supplements…of soy to Roundup or glyphosate – the
weak oestrogen in some situations, isoflavones showed few effects on most common herbicide used in
but also block the actions of oestrogen plasma hormones or semen quality. agriculture. “The advantage of that
in others.” These data do not support concerns is that we have weeds in these crops
86 NATURAL VEGAN
really not,” says Geladow. “The Around 78 per cent of soy crops
other way of plant breeding is to worldwide are genetically modified,
treat them with mutagens [such as so it is likely that the majority of soy
radiation or chemicals] or cross products are made with GM soy.
them with wild relatives, which However, in Australia, GM foods
isn’t genetic modification but you’re are required to be labelled. FSANZ
changing lots and lots of things in the says you will find the statement
genome – often in very unexpected ‘genetically modified’ on the label,
ways. But with genetic modification either next to the name of the food or
you can be very targeted and know in association with the specific GM
exactly what you’re changing.” ingredient in the ingredient list.
SOY QUESTIONS ANSWERED

What’s the difference between îŠēǄĚĳĚƥîƑĿîŠēĿĚƥƙȴȦ¬ūŞĚūĲƥĺĚƙĚ
and so they’re very inefficient. If you ƙĿŕŒĚŠƥūĲƭîŠēǛƑŞƥūĲƭȧ fermented products, such as natto,
can plant your crop out and spray Tofu, also called ‘bean curd’, is can take on pungent (ammonia-like)
made by curdling or coagulating characteristics courtesy of fermentation
it with a herbicide and all the weeds fresh soy milk, often using nigari (i.e. ȶǅĺĿČĺƙūŞĚƎĚūƎŕĚŕūǄĚîŠēūƥĺĚƑƙ
die but your crop doesn’t, it’s very magnesium chloride) or gypsum (i.e. hate. Fermenting soybeans can
efficient,” Gleadow says. calcium sulfate) – both of which are also produce glutamic acid, which is
Then there’s the Bt soy. “which is salt extracts. According to the SoyInfo îƙƙūČĿîƥĚēǅĿƥĺƥĺĚēĚŕĿČĿūƭƙȡƙîǄūƭƑǋ
when you put one or more versions of Center*, most of the tofu made in ɃǛĲƥĺƥîƙƥĚɄȡŒŠūǅŠîƙƭŞîŞĿȦ
China and Southeast Asia has always
this gene from Bacillus thuringiensis, ċĚĚŠǛƑŞƥūĲƭȡǅĺĿČĺƥĚŠēƙƥūĺîǄĚî
Can you eat unprocessed
which is a natural soil bacteria that longer storage life, a higher nutrient
ƙūǋċĚîŠƙȧ
Yes, you can. Young or immature
makes a toxin that’s toxic to insects,” ēĚŠƙĿƥǋȡƑĿČĺĚƑǜîǄūƭƑîŠēĺūŕēƙ
soybeans are also known as
Gleadow says. “And you can actually together better during cooking. Silken
ĚēîŞîŞĚȶɉîƎūƎƭŕîƑcîƎîŠĚƙĚĲūūēȦ
extract it and spray it on your plants tofu – which is more ‘watery’ and
The pods are usually boiled, steamed
soft with a smooth texture – is more
in an organic garden, but if you or blanched, and the fresh beans
common in Japanese cuisine. To make
actually take that gene and stick it into eaten from the pod.
ǛƑŞƥūĲƭȡƥĺĚČƭƑēŕĚēŞĿŕŒĿƙƙĚƎîƑîƥĚē
the plant using genetic modification, ĲƑūŞƥĺĚǅĺĚǋȳƥĺĚŕĿƐƭĿēŕĚĲƥūǄĚƑ What is the difference between
then the plant is essentially making its after curdling) and pressed. To make ƙūǋƙîƭČĚȡƙĺūǋƭîŠēƥîŞîƑĿȧ
own insecticide.” silken tofu the curds and whey are Soy sauce is perhaps the most
not separated, but rather the tofu is popular of soy foods, with the possible
Roundup Ready soybeans were ‘set’ as is – kind of like you’d set jelly in exception of soy milk. According to
introduced by Monsanto (the world’s the fridge. the SoyInfo Center, fermented soy
largest producer of GM crops) in ƙîƭČĚČîŠċĚēĿǄĿēĚēĿŠƥūƥĺƑĚĚċîƙĿČ
What is the difference between
1996, and have been the subject of types: Japanese shoyu (containing
ĲĚƑŞĚŠƥĚēîŠēŠūŠȹĲĚƑŞĚŠƥĚē
more controversy than their Bt cousin. equal parts soybeans and wheat),
ƙūǋƎƑūēƭČƥƙȧ
Chinese soy sauce or tamari-shoyu
While Roundup Ready soy initially Most kinds of tofu and soy milk, which
(containing mostly soybeans and no
reduced the need for herbicides are made from fresh soybeans, are
ŞūƑĚƥĺîŠǧǦƎĚƑČĚŠƥǅĺĚîƥȴȡîŠē
unfermented soy products. Miso (and
(and for herbicides harsher than thick sweetened soy sauces (such as
other soy bean pastes), tempeh, natto,
glyphosate), research has shown that Indonesian kechap manis). Pure tamari
soy sauce and tamari are created
weeds are also capable of becoming sauces are made with only soybeans,
through fermentation. According to the
îŠēƥĺƭƙîƑĚîĳŕƭƥĚŠȹĲƑĚĚîŕƥĚƑŠîƥĿǄĚ
glyphosate resistant, which would SoyInfo Center, fermenting soy not only
to traditional soy sauce.
increase the need for more toxic makes the end product more digestible,
ċƭƥĿƥČîŠîŕƙūĿŞƎƑūǄĚƥĺĚǜîǄūƭƑîŠē *The SoyInfo Center is one of the
herbicides or greater volumes of world’s leading resources on soy
texture of soy, as well as synthesise
Roundup – a fact that has impacts ǄĿƥîŞĿŠƙƙƭČĺîƙǧǨȳǅĺĿČĺĿƙūĲƥĚŠ foods and the utilisation of soybeans.
for the health of the environment and ƙƭƎƎŕĚŞĚŠƥĚēĿŠǄĚĳîŠ For more information visit
for farmers. soyinfocenter.com
However, as a whole, there is
scientific consensus that GM foods
are safe for human consumption.
“People are concerned that you’re
getting things in your genes that
you’re not supposed to, and you’re
NATURAL VEGAN 87
NOURISH
88 NATURAL VEGAN
THE CASE FOR
It seems that everyone has an opinion
when it comes to cutting carbs. VERONIKA
POWELL helps you sort out the good carbs
from the bad so you can make informed
dietary choices with your health in mind.
C
arbs – love or hate them,
we all need them. Despite
a wealth of low-carb
fad diets, there’s no
good reason to avoid
SIMPLE CARBS
carbs
Simple carbs are either single sugar
molecules (glucose, fructose) or two
sugar molecules linked together (table
sugar – lactose). They are digested
COMPLEX CARBS
These consist of many molecules
linked together in complex structures
and usually mean starch and fibre.
The difference is that we can digest
carbohydrates. The key is in choosing fast and we should therefore watch starch well, your body breaking it
the right ones. Every single cell in our our intake – with the exception of down into single glucose molecules,
bodies run on carbs. Our bodies break fruit and vegetables. These naturally while we cannot digest fibre. Starch
down carbohydrates into glucose and contain fructose, a simple sugar, but if is naturally a part of many foods,
other molecules, and it’s glucose that eaten fresh and whole they also supply such as wholegrains, pulses, root
is cell fuel. But that’s not an invitation a wealth of complex carbohydrates vegetables, pumpkins, zucchini and so
to feast on sugary snacks. along with many other nutrients, on, all of which belong in a healthy
which slow down the speed of diet. These foods contain starch along
NOT ALL CARBS ARE THE SAME sugar release. with many other nutrients and your
A carbohydrate is a molecule made body digests them more slowly. On
up of carbon, oxygen and hydrogen. the other hand, refined starches used
FOODS THAT
They can be either simple (sugar) or as a binding agent in foods such as
complex (starch and fibre), depending RELEASE GLUCOSE biscuits, processed snacks and sweets,
on how many molecules are bound FAST HAVE A HIGH are extracted from natural sources in a
together, the different types and process that strips off other nutrients.
GI AND ARE A
quantity. Both simple and complex This ensures they aren’t very healthy,
carbohydrates can be a part of a GOOD SOURCE OF because you digest them quickly,
healthy diet. FAST ENERGY. which may result in high blood
As carbohydrates are digested, sugar levels.
they release glucose into the Fruit and vegetables are among the Too much sugar in your blood at
bloodstream. Some foods release it healthiest foods, so there’s no need to any given moment – more than your
faster. Based on this, a measurement limit their intake. They are best eaten cells can take up – and your body will
of glucose-release speed has been raw, lightly cooked or blended in a try to restore the balance by removing
invented – the glycaemic index (GI). smoothie, but avoid canned varieties. some of the sugar and storing it as fat.
Foods that release glucose fast have Beware of fruit juices, as they
a high GI and are a good source of contain almost no fibre and, unless FIBRE GOODNESS
fast energy – dates, refined cereals, freshly made, undergo a pasteurisation Dietary fibre is the name for a large
potatoes. Foods that release it process that destroys most of the group of complex carbohydrates
slowly have a low GI and are good goodness. The result can be little that we cannot digest. Fibre is
for sustained energy release over a more than sweet water. It’s similar naturally found in unrefined plant
longer period of time – most fruit and for convenience smoothies – many foods, but never in animal-based
vegetables, pulses, nuts and seeds. are mostly juice and have only a foods. Even though we can’t digest
Then there’s a whole range of foods fraction of whole fruit in. They’re also it, it’s an important part of any diet
with a medium GI – wholegrain pasteurised. You’re better off making because it keeps the digestive system
products, brown rice, porridge. your own! healthy and improves our energy
NATURAL VEGAN 89
HEALTHY, FAST ENERGY
FOR ATHLETES
During long training or endurance
races, athletes often need to
replenish energy fast and that
means eating fast carbs on the
go. The best natural sources are
dates, bananas, mashed sweet
potatoes and raisins. These foods
help to provide energy to fuel the
performance when the body’s
own energy stores start running
out. However, if your workouts
don’t last longer than 60–90
minutes (depending on intensity),
you probably don’t need to worry
about it.
LOW-CARB DIETS?
Low-carb, ketogenic or paleo diets
usually focus on high protein and
high-fat foods and severely restrict
the intake of carbohydrates. This
forces your metabolism to change
and draw the energy mostly from
fat and protein, which makes you
less hungry and leads to weight
loss. But – and it’s a big but! – these
diets are effective only for short-
term weight loss and have a range
of unpleasant adverse effects such
as constipation, headaches, bad
breath, decreased insulin sensitivity,
increased cholesterol levels and
more. In the long term, they are
not any more effective for weight
loss and maintenance than low-fat
metabolism by slowing down sugar providing them with suitable ‘food’ diets, which don’t have the nasty
absorption. This helps with healthy in the intestine. The best sources of side effects and allow your body to
function naturally.
weight management, can reduce soluble fibre are wholegrains, fruit,
blood cholesterol and the risk of heart pulses and root vegetables.
disease, some cancers (particularly The other fibre type is insoluble gradually and promote good health
colon) and diabetes and encourages and it doesn’t dissolve in water, but by providing vitamins, minerals, fibre,
the ‘good’ bacteria in our gut. absorbs it. This means it increases antioxidants and many important
It’s easy to get plenty of fibre from stool bulk and helps keep you phytonutrients.
fruit and vegetables, wholegrains, ‘regular’. It’s also partially fermented On the other hand, processed or
pulses, nuts and seeds. There’s no need by gut bacteria, which helps the refined foods, such as white bread,
to splash on supplements as all you good ones prosper. The best sources pastries, processed snacks, cakes,
need is in plant wholefoods. are wholegrains, breakfast cereals, sweets, fizzy and sugary drinks, are
There are two types of fibre – unpeeled fruit and vegetables, nuts full of ‘bad’ carbs that turn into sugar
soluble and insoluble. Soluble fibre and seeds. fast. Like any other junk food, if you
dissolves in water and forms a gel, have them occasionally, you’re fine,
which can help make you feel fuller HOW TO CARB UP WELL but they shouldn’t be your daily go-
for longer after a meal and makes We’ve evolved to thrive on a diet to choice.
stools soft and easier to pass. It’s also full of natural carbohydrates, so Our bodies run on carbs, so
fermented in the colon by bacteria, it’s best to build your diet around don’t avoid them. Choose the good
resulting in byproducts that are unprocessed or minimally processed ones and you’ll be the best you can
beneficial to health. Soluble fibre is foods, such as wholegrains, fruit and be. A steady energy supply from
therefore a prebiotic – something vegetables, pulses (lentils, beans, good carbs makes you feel good,
that promotes beneficial bacteria by peas), which release their energy physically and mentally.
90 NATURAL VEGAN
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nourishmagoz nourish_au nourishmagoz nourishoz
FEAST
NICE
CREAM
¹ĺĿƙƙƭŞŞĚƑȡŒĚĚƎǋūƭƑƙǅĚĚƥČƑîǄĿŠĳƙƙîƥĿƙǛĚēǅĿƥĺ
ƥĺĚƙĚĲƑƭĿƥǋȡĲƑūǕĚŠîŠēĲĚƙƥĿǄĚČūŠČūČƥĿūŠƙȦ
FROZEN
BANANA POPS
See page 96
NATURAL VEGAN 93
PINA COLADA
NICE-CREAM
See page 96
94 NATURAL VEGAN
DOUBLE CHOCOLATE SALTED
CARAMEL NICE-CREAM LOLLIES
See page 96
NATURAL VEGAN 95
FROZEN BANANA PINA COLADA DOUBLE CHOCOLATE
POPS NICE-CREAM SALTED CARAMEL
MAKES 10 SERVES 1 NICE-CREAM LOLLIES
10 ripe bananas 2 bananas, peeled and frozen MAKES 6
200g vegan dark chocolate (minimum 85g (½ cup) pineapple chunks
70% cocoa), coarsely chopped 125ml tinned coconut milk, FOR THE NICE-CREAM
4 tbsp coconut oil chilled (thick part only) 2 bananas, peeled and frozen
25g (¼ cup) desiccated coconut 500ml coconut milk, chilled
OPTIONAL TOPPINGS
(thick part only)
sea salt OPTIONAL TOPPINGS
1 vanilla pod, seeds scraped
goji berries fresh pineapple
or 1 tsp vanilla extract
toasted flaked almonds, coconut shavings
1 tsp maple syrup
roughly chopped pomegranate seeds
lightly toasted buckwheat groats banana slices FOR THE SALTED CARAMEL
freeze-dried raspberries 120g (½ cup) almond butter
toasted unsweetened coconut ¡ƭƥĚǄĚƑǋƥĺĿŠĳĿŠƥĺĚĲūūēƎƑūČĚƙƙūƑ 125ml coconut oil, melted
flakes or desiccated coconut îŠēċŕĚŠēƭŠƥĿŕƥĺĿČŒîŠēČƑĚîŞǋȡ 120ml maple syrup
chopped pistachios ƙČƑîƎĿŠĳēūǅŠƥĺĚƙĿēĚƙĚǄĚƑǋǩǦ 2 tsp vanilla extract
grated chocolate
ƙĚČūŠēƙȦ¡ƑūČĚƙƙƭŠƥĿŕƥĺĚŞĿǊƥƭƑĚ a pinch or 2 of sea salt
ċĚČūŞĚƙČūŞƎŕĚƥĚŕǋƙŞūūƥĺîŠēĺîƙ
cacao nibs FOR THE CHOCOLATE SHELL
ƥĺĚČūŠƙĿƙƥĚŠČǋūĲƙūĲƥȹƙĚƑǄĚĿČĚȹČƑĚîŞȦ
crushed rose petals ¬ĚƑǄĚĿŠîƙČūūƎĚēȹūƭƥƎĿŠĚîƎƎŕĚîŠēƥūƎ 300g dark chocolate
chopped peanuts ǅĿƥĺĲƑĚƙĺĲƑƭĿƥîŠēîČūČŒƥîĿŕƭŞċƑĚŕŕîĲūƑ (minimum 70% cocoa)
puffed brown rice ƥĺĚƭŕƥĿŞîƥĚƑĚƥƑūŕūūŒȦ 80 ml coconut oil, melted
melted almond butter
GūƑƥĺĚŠĿČĚȹČƑĚîŞȡċŕĚŠēƥĺĚĿŠĳƑĚēĿĚŠƥƙ
gĿŠĚîċîŒĿŠĳƙĺĚĚƥǅĿƥĺċîŒĿŠĳƎîƎĚƑȦ ƥūĳĚƥĺĚƑƭŠƥĿŕƙŞūūƥĺîŠēČƑĚîŞǋȦ¡ūƭƑ
Peel the bananas, halve horizontally ƥĺĚŞĿǊƥƭƑĚĿŠƥūǋūƭƑƎūƎƙĿČŕĚŞūƭŕēƙȡ
îŠēĿŠƙĚƑƥîǅūūēĚŠƙŒĚǅĚƑȡŕūŕŕĿƎūƎ îēēîƎūƎƙĿČŕĚƙƥĿČŒĿŠƥūĚîČĺîŠēƎŕîČĚ
ƙƥĿČŒūƑČîŒĚƎūƎƙƥĿČŒĿŠƥūƥĺĚČƭƥƙĿēĚ ĿŠƥĺĚĲƑĚĚǕĚƑĲūƑǩȶǪĺūƭƑƙūƑūǄĚƑŠĿĳĺƥȡ
ūĲĚîČĺƎĿĚČĚūĲċîŠîŠîȦTĲǋūƭĺîǄĚ ƥūƙĚƥȦ
giant bananas you can always cut them qîŒĚƥĺĚČîƑîŞĚŕċǋċŕĚŠēĿŠĳîŕŕƥĺĚ
ēūǅŠîŕĿƥƥŕĚîŠēƙîǄĚƥĺĚĚǊČĚƙƙĲūƑ ĿŠĳƑĚēĿĚŠƥƙĿŠîĲūūēƎƑūČĚƙƙūƑƭŠƥĿŕ
ƙūŞĚŠĿČĚȹČƑĚîŞȦ¡ŕîČĚƥĺĚƎƑĚƎîƑĚē ƙŞūūƥĺîŠēČƑĚîŞǋȦ
ċîŠîŠîƙūŠƥĺĚŕĿŠĚēċîŒĿŠĳƙĺĚĚƥîŠē
put in the freezer for at least 1 hour, or For the chocolate shell, melt the
ĿēĚîŕŕǋūǄĚƑŠĿĳĺƥȦ ĿŠĳƑĚēĿĚŠƥƙĿŠîĺĚîƥƎƑūūĲċūǅŕ
ƙƭƙƎĚŠēĚēūǄĚƑîƎîŠƥĺîƥɄƙĺîŕĲȹĲƭŕŕūĲ
qĚŕƥƥĺĚČĺūČūŕîƥĚîŠēČūČūŠƭƥūĿŕĿŠî ƙĿŞŞĚƑĿŠĳǅîƥĚƑƭŠƥĿŕǅĚŕŕČūŞċĿŠĚēȦ
ĺĚîƥƎƑūūĲċūǅŕƙƭƙƎĚŠēĚēūǄĚƑîƎîŠ gĚîǄĚƥūČūūŕȦ
ƥĺîƥɄƙĺîŕĲȹĲƭŕŕūĲƙĿŞŞĚƑĿŠĳǅîƥĚƑȦ¬ƥĿƑ
ƥūĳĚƥĺĚƑƭŠƥĿŕƙŞūūƥĺȦ'ĿƎĚîČĺĲƑūǕĚŠ gĿŠĚîċîŒĿŠĳƥƑîǋǅĿƥĺƎîƑČĺŞĚŠƥƎîƎĚƑȦ
banana piece in the chocolate, twirling ¹îŒĚƥĺĚƎūƎƙūƭƥūĲƥĺĚĲƑĚĚǕĚƑîŠēƑƭŠ
ƥūČūîƥȦÞūƭŞîǋǛŠēƥĺĿƙĚîƙĿĚƙƥĿĲ ƥĺĚŞūƭŕēƙƭŠēĚƑǅîƑŞǅîƥĚƑȦ'ūŠɄƥƭƙĚ
ǋūƭǛƑƙƥƎūƭƑƥĺĚČĺūČūŕîƥĚĿŠƥūîƥîŕŕ ĺūƥǅîƥĚƑūƑƥĺĚƎūƎƙǅĿŕŕŞĚŕƥîŠēǅūŠɄƥ
ĳŕîƙƙȦ¹ĺĚŠƑūŕŕȡƙƎƑĿŠŒŕĚūƑēūƭƙĚĿŠǋūƭƑ ĺūŕēƥĺĚĿƑƙĺîƎĚȣGĿƑŞŕǋƎƭŕŕƭƎūŠƥĺĚ
ČĺūƙĚŠƥūƎƎĿŠĳƙȦ ƙƥĿČŒƙîŠēČîƑĚĲƭŕŕǋƑĚŞūǄĚƥĺĚƎūƎƙĲƑūŞ
ƥĺĚŞūƭŕēȦ'ĿƎƥĺĚƎūƎƙĿŠƥĺĚČĺūČūŕîƥĚȡ
¡ŕîČĚċîČŒūŠƥĺĚŕĿŠĚēƥƑîǋîŠēƑĚƥƭƑŠƥū ƥĺĚŠîƑƑîŠĳĚūŠƥĺĚƥƑîǋȦ¹ĺĚČĺūČūŕîƥĚ
ƥĺĚĲƑĚĚǕĚƑƭŠƥĿŕƑĚîēǋƥūƙĚƑǄĚȦŕŕūǅƥū ƙĺūƭŕēĺîƑēĚŠƙƥƑîĿĳĺƥîǅîǋȦ¬ƎƑĚîēƥĺĚ
ƥĺîǅƙŕĿĳĺƥŕǋċĚĲūƑĚĚîƥĿŠĳȦTĲŠūƥƙĚƑǄĿŠĳ caramel evenly over each pop then put
within 24 hours, store in an airtight ƥĺĚŞċîČŒūŠƥĺĚƥƑîǋîŠēĲƑĚĚǕĚĲūƑǧǦ
container or freezer bag for up to a week, ŞĿŠƭƥĚƙȦ~ŠČĚĺîƑēĚŠĚēȡēĿƎƥĺĚŞĿŠƥĺĚ
making sure you put parchment paper ČĺūČūŕîƥĚîĳîĿŠȦGƑĚĚǕĚĲūƑǩǦŞĿŠƭƥĚƙƥū
ċĚƥǅĚĚŠƥĺĚƎūƎƙƥūĚŠƙƭƑĚƥĺĚǋēūŠɄƥ ƙĚƥȦ¬ƎƑĿŠŒŕĚǅĿƥĺƙĚîƙîŕƥċĚĲūƑĚƙĚƑǄĿŠĳȦ
ƙƥĿČŒƥūĳĚƥĺĚƑȦ
96 NATURAL VEGAN
CHOCOLATE, BANANA &
MOCHA WAFFLE CAKE
See page 98
NATURAL VEGAN 97
FRESHEN
UP YOUR CHOCOLATE, BANANA &
MOCHA WAFFLE CAKE
FAMILY SERVES 4
FOR THE WAFFLES

2 bananas, mashed
FAVOURITES... 500ml almond milk

2 tsp vanilla extract
300g (2 cups) plain (all-purpose
flour or gluten-free flour
2 tsp baking powder
2 tbsp coconut sugar (or agave syrup or brown sugar)
a pinch of sea salt
3 tbsp unsweetened cacao powder or cocoa powder
FOR THE CARAMELISED BANANAS
2 tsp coconut oil
Use ingredients you know your 1 heaped tsp coconut sugar
family already love in new, tiny pinch of rock salt
exciting ways. Freshen up your 6 fresh bananas, sliced
family favourites and expand FOR THE MOCHA COCONUT NICE-CREAM
your recipe repertoire with new 5 bananas, peeled and frozen
250ml coconut cream
nutritious, tasty meals to make
1 tbsp instant coffee granules
your weekly menu something to 60ml coconut oil, melted
shout about. 2 tbsp coffee liquor
2 tbsp brown rice syrup (optional)
TOPPINGS
Call (03) 9574 8460 or visit our online store at vegan caramel
www.subscribeandshop.com to order your copy vegan caramel popcorn
OĚîƥƥĺĚǅîĲǜĚĿƑūŠȦ¹ūŞîŒĚƥĺĚǅîĲǜĚƙČūŞċĿŠĚ
îŕŕƥĺĚĿŠĳƑĚēĿĚŠƥƙƥūĳĚƥĺĚƑîŠēŞĿǊǅĚŕŕȡîēēĿŠĳî
ŕĿƥƥŕĚŞūƑĚŞĿŕŒĿĲŠĚČĚƙƙîƑǋȳƥĺĚċîƥƥĚƑƙĺūƭŕēċĚƥĺĿČŒ
ĚŠūƭĳĺƥūĚîƙĿŕǋēƑūƎūĲĲƥĺĚƙƎūūŠȴȦ ūūŒƥĺĚǅîĲǜĚƙ
îŠēƙĚƥîƙĿēĚȦ
GūƑƥĺĚČîƑîŞĚŕĿƙĚēċîŠîŠîƙȡŞĚŕƥƥĺĚČūČūŠƭƥūĿŕĿŠî
ƎîŠūǄĚƑîŞĚēĿƭŞĺĚîƥƥĺĚŠîēēƥĺĚČūČūŠƭƥƙƭĳîƑ
îŠēƙîŕƥȦ¹ūƙƙĿŠƥĺĚċîŠîŠîƙîŠēČūîƥȦ ūūŒƭŠƥĿŕƥĺĚǋ
îƑĚĳūŕēĚŠîŠēĳūƑĳĚūƭƙȦ
¹ūŞîŒĚƥĺĚŠĿČĚČƑĚîŞȡƙĿŞƎŕǋċŕĚŠēƥĺĚĿŠĳƑĚēĿĚŠƥƙĿŠ
îĲūūēƎƑūČĚƙƙūƑūƑċŕĚŠēĚƑƭŠƥĿŕƥĺĿČŒîŠēŕĿŒĚČƑĚîŞǋ
ƙūĲƥȹƙĚƑǄĚĿČĚČƑĚîŞȦ
¹ūîƙƙĚŞċŕĚȡŕîǋĚƑƭƎƥĺĚǅîĲǜĚƙȡċîŠîŠîƙîŠēČūČūŠƭƥ
ŠĿČĚȹČƑĚîŞȦ'ƑĿǕǕŕĚūǄĚƑƥĺĚČîƑîŞĚŕƙîƭČĚîŠēƥūƎǅĿƥĺ
ƥĺĚČîƑîŞĚŕƎūƎČūƑŠȦ
This is an edited extract from

Guilt-Free Nice Cream by Margie
Broadhead, published by Hardie
Grant Books, RRP $24.99, and
is available in stores nationally.
Photography: © Jacqui Melville
FEAST
SWEET
BITES
Nothing spells indulgence like custard tarts, chocolate
pudding and layered vegan cheesecake. We’ve given
these classic treats a wholesome vegan twist.
NATURAL VEGAN 99
HAZELNUT & GINGER
CHOCOLATE FUDGE BARK
See page 103
This recipe is taken from A Whole New Way to

Eat by Vladia Cobrdova, with photography by
Rob Palmer, published by Murdoch Books, RRP
100 NATURAL VEGAN

ORANGE
CHOCOLATEY
PUDDING
See page 103
This recipe is taken from Fast Your Way to

Wellness by Lee Holmes, with photography by
Steve Brown, published by Murdoch Books, RRP
NATURAL VEGAN 101

SALTED PEANUT
BUTTER CACAO CUPS
See page 103
102 NATURAL VEGAN

HAZELNUT &
GINGER CHOCOLATE SALTED PEANUT
FUDGE BARK BUTTER CACAO CUPS
BY JAMES WYTHE
BY VLADIA COBRDOVA MAKES 14–16 SMALL CUPS
SERVES 4–6
150g cacao butter
210g raw hazelnuts
6 tbsp cacao powder
5 dates, pitted
5 tbsp maple syrup
3 tsp white chia seeds ORANGE 8 tsp smooth peanut butter
40g cacao powder
25g LSA (ground linseed, sunflower CHOCOLATEY finely grated zest of 1 organic orange
salt
seed and almond mix) PUDDING
125ml tinned coconut milk
BY LEE HOLMES Start by grating the cacao butter into a
60ml plus 1 tsp melted coconut oil SERVES 1 glass bowl.
50g fresh ginger, peeled,
coarsely chopped 125g avocado (about 1 small) Place the glass bowl over simmering
3 tsp vegan sweetener 2 tbsp cacao powder water (a bain marie, making sure the
1 tbsp fresh orange juice glass doesn’t touch the water).
Preheat the oven to 200°C. Line a 1 tbsp rice malt syrup Stir until the cacao butter is fully melted.
baking tray with baking paper and 1 tsp finely grated orange zest, Add the cacao powder and maple syrup,
spread the hazelnuts on the tray. plus extra to serve (optional) then whisk until smooth.
Roast for 8–10 minutes until they start a few drops of alcohol- Pour a small amount (roughly 1cm (½in))
to change colour. Remove from the free vanilla extract of the mix into a small cupcake liner.
oven and set aside. pinch of Celtic sea salt (Each liner is roughly 5cm (2in)diameter –
Meanwhile, combine the dates, chia pinch of ground cinnamon ĿĲǋūƭČîŠɄƥǛŠēƥĺĚƙĚȡƥĺĚŠƭƙĿŠĳŠūƑŞîŕ
seeds, cacao powder, LSA, coconut filtered water or almond milk, ƙĿǕĚĿƙǛŠĚȡǋūƭǅĿŕŕŏƭƙƥƑūƭĳĺŕǋĳĚƥĺîŕĲ
milk, coconut oil and 1 tbsp water in a to serve (optional) the amount of cups.)
blender and blend until smooth. orange slices, to serve (optional) Carefully place them into the freezer for
Put the extra tsp of coconut oil and the 5 minutes.
chopped ginger into a small saucepan Whiz all the ingredients except the water Take them out of the freezer and add
over medium heat. Stir for 3 minutes or or almond milk in a blender until smooth ½ tsp peanut butter to each cup – try
until the ginger begins to turn golden. and creamy. Add a little water or almond smoothing it over with the spoon or
Add the sweetener and cook for milk if needed for a good consistency. ǋūƭƑǛŠĳĚƑȦ
another 2 minutes or until it begins Spoon into a bowl and refrigerate for at Pour over the cacao mix until it covers the
to crystallise. Remove from the least 1 hour until thick. Serve topped with peanut butter.
heat, add the toasted hazelnuts and orange slices and zest, if using.
Place back in the freezer for 10 minutes.
combine well.
Finish by topping each cup with orange
Transfer to a mixing bowl, add the zest and a small pinch of salt.
date fudge and stir to combine, then
Tip If you don’t eat them all straight
spread the mixture over a tray lined
out of the freezer, simply place in an
with baking paper into a thin square.
airtight container and refrigerate. They
Place in the freezer for about will easily last 3–5 days, I can’t comment
30-40 minutes or until set hard. past that date, however, as they never
To serve, break into shards last that long!
or slice into rough pieces.
NATURAL VEGAN 103

LAYERED
CHEESECAKE
See page 105
104 NATURAL VEGAN

LAYERED CHEESECAKE
BY BEE BERRIE
SERVES 12
FOR THE BASE

60g pumpkin seeds
60g sunflower seeds
60g buckwheat groats, puffed quinoa or pine nuts
20g cacao nibs or 2 tsp cocoa powder
120g soft pitted dates (Medjool), chopped
3 tbsp coconut oil, melted
2 tsp vanilla bean extract
1–3 tbsp water (if needed)
FOR THE LAYERS
300g cashew nuts, soaked in cold water
for at least 2 hours, or overnight
100g almonds or hazelnuts, soaked in cold
water for at least 2 hours, or overnight
130ml almond milk
80g maple syrup
100g coconut oil, melted
6 tsp lemon juice
3 tsp blueberry powder
3 tsp raspberry fruit powder
TO SERVE
fresh raspberries, blueberries and edible flowers
FOR THE BASE

Line a 15cm (6in) round cake tin with
ƙƥƑūŠĳČŕĿŠĳǛŕŞȦ
Pulse all of the base ingredients together in a food
processor a few times to get started, then continue
to blend for about a minute, until the mix starts
sticking together.
Tip the mixture into the cake tin and press down
with the back of a spoon or your hands, until it’s
nice and smooth and even. Freeze until ready to use.
FOR THE CHEESECAKE LAYERS
Drain and rinse the cashews and almonds, then
blend only these two together in the food mixer
until completely smooth – pulse on high and
low alternately to ensure all the big pieces are
broken down.
Add the remaining ingredients, except the fruit
powders, and blend until smooth.
Now divide the mix into three bowls, and add the
fruit powders (I made one mixture with blueberry
powder, one mixture with raspberry powder and left
the third plain), and mix until you have a beautiful
bright, fruity colour.
Remove the base layer from the freezer and pour
ūŠĚūĲǋūƭƑČūŕūƭƑĚēŞĿǊƥƭƑĚƙūŠƥūƎǛƑƙƥȡĚŠƙƭƑĿŠĳ
it’s even. Return to the freezer for 2 hours, then
pour on the next coloured layer and repeat. If you
This recipe is taken from Bee’s prefer, you could do thinner layers of each for a
Adventures in Cake Decorating by stripy effect.
Bee Berrie, photography by Haarala
Hamilton, published by Pavilion Decorate with fresh fruit and
Books, RRP $24.99. ĚēĿċŕĚǜūǅĚƑƙȡîŠēƙĚƑǄĚȦ
NATURAL VEGAN 105

CLASSIC CUSTARD TARTS
See page 108
HUNGRY For More Crazy Good Vegan Food is

written by Anthea Amore, is self-published and is
available for purchase on organicpassioncatering.com.
RRP $39.95 (flexi cover) and $49.95 (hard cover).
106 NATURAL VEGAN

SNICKERS SLABS
See page 108
NATURAL VEGAN 107

CLASSIC CUSTARD TO MAKE THE CUSTARD
Place soy milk, maple syrup, turmeric
FOR THE BROWNIE BASE
In your food processor, blend the nuts
TARTS and salt in a small saucepan on a low- ƭŠƥĿŕƥĺĚǋîƑĚǛŠĚŕǋĳƑūƭŠēȦ
MAKES 4 to-medium heat and heat until almost
Add the dates and continue to process
boiling. Mix arrowroot and agar-agar
until a dough begins to form.
FOR THE TART CASES ƥūĳĚƥĺĚƑǅĿƥĺîŕĿƥƥŕĚǛŕƥĚƑĚēǅîƥĚƑƭŠƥĿŕ
dissolved, stirring to form a paste. Add the remaining base ingredients and
vegan margarine, for oiling
process until they are combined.
½ cup chickpea flour When milk mixture is almost boiling,
½ cup gluten-free flour slowly stir in the paste and cook and stir Press the dough into a ceramic dish lined
½ cup arrowroot flour for 3–5 minutes or until mixture thickens with parchment paper.
¼ cup rapadura sugar to a custard-like consistency. Do not
allow milk mixture to boil. (Ensure that the FOR THE PEANUT CARAMEL
½ tsp quality salt Add the dates, water, oil and salt to
agar-agar has dissolved thoroughly, as
¼ cup vegan margarine your food processor or blender and
it activates the setting process.) Remove
1½–4 tbsp filtered water custard from heat and allow to cool in the blend them on high speed until they are
FOR THE CUSTARD pan for 5–7 minutes before pouring into completely smooth.
1½ cups soy milk tart cases. Stir in the crunchy peanut butter and
1
Ș3 cup maple syrup Chill custard tarts in the fridge overnight set aside.
1
Ș8 tsp ground turmeric or for at least 2–3 hours. When ready
FOR THE CREAMY FILLING
¼ tsp quality salt to serve, remove custard tarts carefully
Blend all ingredients until creamy
1 tbsp arrowroot from the tins. Place on serving plates and
and smooth.
¼ tsp agar-agar powder sprinkle with nutmeg.
ground nutmeg, for dusting ¡ūƭƑƥĺĚǛŕŕĿŠĳūǄĚƑƥĺĚċƑūǅŠĿĚċîƙĚîŠē
place in the freezer to set until slightly
Preheat oven to 170°C fan forced. Oil the SNICKERS SLABS ǛƑŞȡîƑūƭŠēǩǦŞĿŠƭƥĚƙȦ
tart tins. BY CHRISTINA LEOPOLD Remove from the freezer and add the
peanut caramel on top.
Combine all the dry ingredients for the MAKES 10–12
pastry in a medium mixing bowl. Rub in Place back in the freezer for another
30 minutes.
ƥĺĚŞîƑĳîƑĿŠĚǅĿƥĺǋūƭƑǛŠĳĚƑƥĿƎƙȡƥĺĚŠ FOR THE BASE
ƙŕūǅŕǋƙƥĿƑĿŠƥĺĚǛŕƥĚƑĚēǅîƥĚƑǩǦŞŕîƥ 100g walnuts FOR THE CHOCOLATE TOPPING
a time. You want the mixture to come 100g pecans Melt the cacao butter and the coconut oil
together but not be too wet. Divide pastry 225g Medjool dates together over a double boiler.
into 4 balls and roll out to rounds on a
1 tsp vanilla bean paste Add the maple syrup and cacao powder
ǜîƥȡŕĿĳĺƥŕǋǜūƭƑĚēƙƭƑĲîČĚƥūǛƥƥîƑƥƥĿŠƙȦ
50g raw cacao powder and stir together. Remove from the heat.
Carefully lift each piece of pastry with a
spatula and transfer to tart tins. Mould FOR THE CREAMY FILLING Add a little coconut water to the mix
pastry to the shape of the tin. If it tears a 150g cashews, soaked for 4 hours (1–2 tbsp) and stir the mixture. Continue
ŕĿƥƥŕĚȡŏƭƙƥƎƭƙĺƥūĳĚƥĺĚƑŕĿĳĺƥŕǋǅĿƥĺǋūƭƑ minimum and rinsed with clean water adding about a tbsp of coconut water at
ǛŠĳĚƑƙȦ¹ƑĿŞūƑƙĺîƎĚĚēĳĚƙǅĿƥĺîŒŠĿĲĚ 75ml coconut cream a time and stirring the mixture. You want
ūƑǋūƭƑǛŠĳĚƑƙȦ 75ml melted coconut butter îƥĺĿČŒċƭƥǜūǅĿŠĳČūŠƙĿƙƥĚŠČǋȦ
Line tart bases with baking paper and 75ml maple syrup Pour the chocolate over the peanut
cover with a layer of pie weights (or dried juice of 1 lemon caramel and sprinkle a little sea salt
beans/lentils) to bake blind. Bake for 1 tbsp vanilla bean extract on top.
6–8 minutes or until the pastry is lightly 2 tbsp peanut butter
golden. Remove from oven and carefully Place back in the freezer for a minimum
lift out the baking paper and beans. FOR THE PEANUT CARAMEL of 2 hours or preferably overnight.
Return tarts to the oven for 3–5 minutes 150g dates (soaked for 2 Remove the cake from the dish by
or until cooked in the middle. Transfer to a hours minimum) tapping it on the counter. Cut into slabs
wire rack for 10–15 minutes to cool while 60ml water with a large knife.
you make the custard. 1 tbsp melted coconut oil
You can store these in the freezer and
250g crunchy peanut butter remove them to thaw 20–30 minutes
a pinch of sea salt before serving.
FOR THE TOPPING
60g cacao butter
2 tbsp coconut oil
4 tbsp maple syrup
35g raw cacao powder
4 tbsp coconut water
108 NATURAL VEGAN

With inspiring personalities, revealing first-person stories
and expert insights into modern life issues, muse is not just
a compelling read, it’s your guide to self-empowerment.
Think… Create… Become.
www.musemag.com.au musemagazineau www.subscribeandshop.com.au/muse

LIVE
Why I’m
VEGAN
110 NATURAL VEGAN
Their reasons vary and so do the unexpected
ċĚŠĚǛƥƙƥĺĚǋɄǄĚĚŠŏūǋĚēȡċƭƥƥĺĚƙĚƥĺƑĚĚǄĚĳîŠƙ
îŕŕîĳƑĚĚƥĺĚĿƑŕĿǄĚƙîƑĚĿŠǛŠĿƥĚŕǋċĚƥƥĚƑǅĿƥĺūƭƥ
ČūŠƙƭŞĿŠĳîŠĿŞîŕƎƑūēƭČƥƙȦgT¬~Ʉs/TggƑĚƎūƑƥƙȦ
A
s documentaries on within the philosophy,
the environmental, Bailey started to feel
ethical and nutritional uneasy about eating
benefits of eschewing animals and began
animal products flood the process of cutting
our screens, and more alternative out meat.
food products appear daily in “How could I love BAILEY’S TIPS ON
supermarkets, veganism is washing horses, dogs and cats BECOMING VEGAN
over society like an unavoidable tidal and be okay with killing Find support: “I wasn’t on social
wave. Four amazing individuals share cows, pigs and fish?” media nine years ago when I
started my journey, but once I
their stories of life before and after she says. “I didn’t tell anyone I was
was on Facebook, I joined some
their shift to veganism and provide doing it because I wasn’t ready for vegan groups and made lots of
gentle guidance for those beginning any judgement or answering people’s beautiful friends. Networking
their own journeys. questions of why. So, I educated with like-minded people made
myself over six to 12 months with my journey so much easier.”
JASMIN BAILEY documentaries like Earthlings and
Educate yourself: “I read lots of
MOTHER OF TWO AND researched what happens to animals in books and visited some animal
ENDURANCE ATHLETE the meat, dairy and egg industries.” sanctuaries, plus I watched lots
Always focused on being fit and Over 12 months, Bailey transitioned of documentaries, which were
healthy, Jasmin Bailey balanced life in to becoming vegan based on ethical hard to see but very helpful.”
her early 20s with exercise and healthy reasons, while admitting to having the
eating during the week and partied odd slip-ups during the time. “I did three years of being vegan, I came
hard on the weekend. However, every worry what my family or friends would across the healing benefits of raw food
day, she obsessed over what she was say or think because I didn’t know and adopted a diet high in fruit and
eating in order to stay lean – and her many vegans at the time and didn’t veg, and low in fat, and I managed to
mental health was suffering. have much support,” she says. “But stop getting stress fractures and got
In her mid-20s, Bailey started I soon realised people didn’t care too a regular period back, all while still
training for endurance sporting much about what I chose to eat or not competing in endurance sports.”
events, which she quickly realised eat, as long as I didn’t expect them to Becoming a mother three years ago
required far more than dedication to change. I often get people justifying to to her son, Will, and recently giving
her physical training. “I was seeking me why they could never go vegan and birth to her daughter, Rosie, further
positive change in my life and took up that’s totally fine with me, I can only encouraged Bailey on her journey.
running marathons and competing in lead by example.” “My focus is on being healthy
triathlons,” says Bailey. “I was very Her own health improvements and nurturing my body, I’m still on a
focused on self-development to help affirmed Bailey’s decision to become healing journey now but I’m happy to
me gain mental toughness for the sport vegan, as her heavy training schedule say I rarely get sick, I run on a regular
and just generally seeking happiness had created a lot of wear and tear basis and ran throughout both of
within myself and wanting to be a on Bailey’s body. “Before choosing my pregnancies,” says Bailey. “I had
better person. In this time, I came to go vegan I had a lot of issues with two wonderful pregnancies and birth
across a philosophy called Vedanta my bone density resulting in stress experiences and I’m now happy with
[a school of Hindu philosophy].”As fractures and troubles getting a regular my weight and body image even after
she connected with the higher values period,” says Bailey. “After two or having two children.”
NATURAL VEGAN 111

KIM BEACH
HEALTH AND
FITNESS EXPERT
Founder of the social media sensation,
#noexcuses, Kim Beach (kimbeach.
com) was simply sampling veganism
while putting together a new program
last year. Nine months later, Beach has KIM BEACH’S TIPS
permanently converted to the lifestyle ON GOING VEGAN
after experiencing remarkable changes Nutrients plus: “Don’t be afraid
to both her physical and mental health. ūĲċĚĿŠĳēĚǛČĿĚŠƥĿŠŠƭƥƑĿĚŠƥƙȡǋūƭ
“After many, many requests for a won’t be lacking in anything if
you’re making the right choices.”
vegetarian or vegan version of my
weight loss program, I decided halfway Don’t sweat the small stuff:
through last year that I would go vegan “There’ll always be a meal when
so I could understand this whole process you’re out that has something in
before writing the program,” says it. If you do have some cheese in
a meal don’t freak out about it.
Beach. “I just launched the program If you can be vegan 98 per cent
two weeks ago and I’m still vegan and of the time, you’re still making
I’ll never go back, I just love it.” a difference.”
Despite being the picture of health
previously, Beach experienced constant Watch the treats: “A lot of
vegans put on weight because
digestive issues while eating lean meat, there are a lot of vegan treats
dairy and eggs on a regular basis. and processed foods, so you still
“Ever since I can remember, I’ve had philosophy has always been 80/20, need to understand how to be
really bad digestion,” she says. “I’m so 80 per cent of your results will healthy as a vegan. Vegans care
blood type A and everything is really come down to food and adding some about animals, but you need to
care about yourself as well.”
sluggish, but since eliminating animal exercise will help. The principles of
products, my digestion is incredible, my vegan weight loss program stick to
I have boundless amounts of energy, the same formula of carbs and protein to her state of mind. “I had anxiety
I feel amazing and I go to the toilet for meals one, two and three, and for a long time – and a lot of it,” she
every day. It flicked a switch and I good fats and protein in the afternoon explains. “I was a shy child and I put
don’t miss my previous diet because and dinner. I knew that was how to a lot of pressure on myself to do things
I’m really enjoying the food.” get results with lean meats and eggs, perfectly, but since going vegan, I don’t
Beach’s food philosophy has but now I feel even leaner applying the have any anxiety. I stopped coffee at
remained the same since becoming same principles with vegan food.” the same time, so it might have been a
vegan, replacing her daily eggs with Beach says replacing the protein mixture of both, but I don’t have any
chickpea flour and water to make hasn’t been a problem. “Protein is in anymore, which is amazing, it is life
an omelette batter and a host of everything – lentils, chickpeas, quinoa, changing. I’m really excited about my
alternatives for other animal products. beans, chia seeds; if you eat enough upcoming book launch, I’m ready to go
“I still focus on whole, natural foods of those foods, you’ll get more than out there and talk to everyone whereas
as opposed to processed foods, and enough protein,” she says. But she takes normally, I’d be like, where is the brown
portion sizes because people are eating a B12 supplement to keep her levels paper bag?”
far too much – we are overfed and up. This small inconvenience is more Kim’s new book Beach Fit
undernourished,” says Beach. “My than compensated for by the benefits (launched in March) goes over her
own journey, training, nutrition,
recipes including vegan dishes and
THE PRINCIPLES OF MY VEGAN WEIGHT mindset. While preparing vegan food
LOSS PROGRAM STICK TO THE SAME has at times been trickier than her
FORMULA OF CARBS AND PROTEIN old go-to, Beach says the hacks she
uses to be prepared and organised,
FOR MEALS ONE, TWO AND THREE, such as making many of her meals for
AND GOOD FATS AND PROTEIN IN the week on a Sunday, make sure her
THE AFTERNOON AND DINNER. weeks run beautifully.
112 NATURAL VEGAN

DAVID LAIDLAW
YOGA TEACHER AND
PERSONAL TRAINER
The journey to becoming a vegan came
later in life for New U Personal Training
and yoga owner David Laidlaw
(newuptyoga.com.au). Twenty years
ago, Laidlaw was obese, a smoker and
an alcoholic following a near-death
experience when he was badly burnt in
a house fire.
“In my early 40s, I was grappling
with a lot of questions about what
had happened to me with the fire
and I kind of swept them under the
carpet because they were too difficult
for me to deal with,” says Laidlaw. “I
was tremendously overweight and I
was in a really bad space, mentally. I
was drinking heavily and things were
starting to fall apart.”
While supporting his wife, Suzzanne, “As a personal trainer, I was trying LAIDLAW’S TIPS ON
at a triathlon, Laidlaw met an athlete diets that would work for my clients BECOMING VEGAN
with one arm who scoffed at his and was paleo for a while and that Figure out your ‘why’: “Ask
claims he couldn’t complete a triathlon was horrible,” says Laidlaw. “From yourself why you’re doing
because he couldn’t swim. This was what I’ve learnt in my nutritional it, because it’s critical to
your success.”
the catalyst he needed and Laidlaw qualifications, high protein and low
started a fitness regimen, which led to carbohydrate is an effective way to Research your replacements:
marathons and ironman triathlons. The drop some weight. However, once I “Understand how to substitute
smoking was first to go and relatively started yoga I became vegetarian, not proteins and vitamins through
easy compared to alcohol. for the nutritional gains at all, but plants; it’s easy to do when you
know how. People will throw
“Drinking was next on the firing line because I wanted to do my best to lead vitamin B12 at you, but you don’t
and this was huge, because alcohol was my life not harming any creatures.” need to kill an animal to get one
my best friend, it was always there even While on a yoga teacher training vitamin. There are a lot of other
though it was, of course, a bad friend,” course in India three years ago, ways to get B12.”
says Laidlaw. “I needed to break Laidlaw began researching further
through my alcohol addiction so I could into veganism and the benefits kept “When I looked into the dairy
get to know my true self and so I started stacking up. industry, it seemed to be the most
to do philosophy and study religions.” “Before that, I didn’t give veganism barbaric of all and that was hard
Around 10 years ago, Laidlaw a second thought because most of us because I love ice-cream,” says
finally won the battle over his demons are brought up thinking it’s okay to eat Laidlaw. “It was the greatest challenge
and removed alcohol completely from animals and animal products because and it still is, but fortunately they’ve
his life. Enjoying his newfound health, our bodies needed it, it’s just what got Over the Moo, which is delicious.
he became a personal trainer to help human beings do,” he says. “But now I must admit I occasionally slip up and
others like him. I see there’s no argument that stacks have an ice-cream, I’m not squeaky
up against veganism – whether you clean, I’m just trying to do what I
want to take an environmental stand, believe is best for the human race.”
“ASK YOURSELF a spiritual stand, a social standpoint or Despite the odd ice-cream craving,
WHY YOU’RE even a nutritional stand.” Laidlaw feels far better in all aspects
Converting to veganism became of life for becoming vegan. “I feel
DOING IT, BECAUSE the only option, as the ethical reasons healthier, more connected, more
IT’S CRITICAL TO in particular were insurmountable for spiritual and I feel like I’m actually part
YOUR SUCCESS.” Laidlaw. However, veganism hasn’t of the solution now rather than the
been without its challenges for him. problem,” he says.
NATURAL VEGAN 113

LIVE
Exploring
the Big Apple
The largest city in the United States, New York is home to some of the
country’s most iconic landmarks. Known for its skyscrapers, brownstone
townhouses, and endless entertainment options, New York is also a
mecca for vegan food. LAURA HANRAHAN is your guide.
114 NATURAL VEGAN

WHERE TO EAT Beyond Sushi: With five locations
When thinking about New York City, across Manhattan, Beyond Sushi
what tends to come to mind are things boasts a full menu of innovative – and
like having a hot dog from a street delicious – vegan sushi rolls.
cart, going for burgers and shakes at a Candle 79: Perfect for a more
diner, and grabbing a slice of pepperoni upscale night out, this chic Upper East
pizza from a local joint. Thankfully, Side eatery has an extensive menu,
that’s not all there is to it. There is packed with everything from spaghetti
also a seemingly endless supply of and wheat balls to Moroccan spiced
drool-worthy vegan and vegan-friendly chickpea cakes.
restaurants all around the city, making
it not only hassle free, but oh so VEGAN-FRIENDLY RESTAURANTS
satisfying, to eat out during your stay. If you’re travelling with non-
vegans, these restaurants are great
100% VEGAN PLACES places that will easily cater to
New York is somewhat of a treasure everyone’s diet.
trove of vegan restaurants – there are The Organic Grill: A vegetarian
just so many options! And with juice burger joint with plenty of
and health food shops popping up vegan options.
on every block, you’re never far from Blockheads: A Mexican chain
finding some tasty vegan fare. Here that can be found all over the city.
are a few particular favourites: The vegan section on their menu is
by Chloe: Perfect for a quick bite, filled with tasty burritos, quesadillas
the burgers and fries at by Chloe’s and more.
four locations never disappoint. A side John’s of 12th Street: An old-school
of the chipotle aioli is a must! Italian eatery that also offers a hearty
Screamer’s Pizzeria: No one should vegan menu.
visit NYC without grabbing a slice, The Butcher’s Daughter: This
and Screamer’s is making sure that ‘vegetable slaughterhouse’ is a great
vegans don’t miss out on this New brunch spot with a fully vegetarian,
York staple. and largely vegan, menu.
SWEET TREATS
No holiday is complete without treating yourself to a few
indulgent sweets and, as you would expect from a city as
cosmopolitan as New York, there are plenty of mouth-watering
options to choose from.
Van Leeuwen: With a menu featuring 10 vegan flavours,
this ice-cream shop has truly mastered recreating the taste and
texture of traditional ice-cream. You can also catch their ice-
cream trucks driving around the city.
Erin McKenna’s Bakery: This gluten-free and vegan bakery
has everything from cinnamon buns to doughnuts to double
chocolate crumb cake.
Little Choc Apothecary: NYC’s first fully vegan creperie.
Little Choc not only has completely customisable sweet crepes,
but also offers cookies, cakes and truffles.
Cocoa V: For decadent chocolates and baked goods,
Cocoa V is the place to go. The chocolate cake here is an
absolute must-try.
NATURAL VEGAN 115

SPEAK LIKE
A NEW YORKER
While a language barrier isn’t
usually a problem in New
York, there are a few local
colloquialisms that can come
in handy.
UÊ Ê >ÌÀ\ÊAmericans in
general will be a little confused
if you call it a washroom, toilet
or loo.
UÊ "i\ In New York you don’t
stand ‘in line’ or in a ‘queue’.
You’re ‘on line’.
UÊ Ê ì}>\ÊThis is used to refer
to the mini-marts/convenience
stores that can be found on
pretty much any corner.
UÊ -ÕLÜ>Þ\ÊReferring to this
transit system as the tube,
metro or underground might
get some funny looks.
UÊ ÕÃÌÊ-ÌÀiiÌ\ While spelled
the same as the city in Texas,
this street name is actually
pronounced House-ton.
UÊ Ê/iÊ
ÌÞ\ÊNew York City
is technically made up of
five boroughs (Manhattan,
Brooklyn, Queens, The Bronx,
and Staten Island), but locals
will often refer to Manhattan
as “the city”.
TOP FIVE PLACES TO VISIT

There are so many things to do and see in New York that it can be hard
to fit them in. Beautiful parks and amazingly curated museums to endless
entertainment options. These five will get you started:
1 SEE A BROADWAY PLAY experience. The museum is quite

Dinner and a show in the theatre large, so be prepared to spend a few
district is an absolute must for any hours there.
visitor. If you’re willing to wait in line,
and not too picky about which show
you see, pick up discounted day-of
tickets from TKTS booths. Daily listings
3 CENTRAL PARK
One of New York’s iconic spots,
Central Park is perfect to take a break
can be found in the morning on the from the craziness of the city. If the
TKTS website. weather’s nice, bring snacks and a
bottle of wine and have a picnic.
2 9/11 MUSEUM
Located underneath where
the Twin Towers stood, the 9/11
In the winter, ice skating is a great
option, and if you’re with kids, there
are pristine playgrounds to let them
Museum provides a sobering run around.
116 NATURAL VEGAN

GETTING TO
NEW YORK
The flight time is about eight
hours from the UK. There
are three airports near NYC:
Newark Liberty in Newark,
New Jersey and LaGuardia
and John F. Kennedy in
Queens. The airports are fairly
spread out, so it’s best to look
at which is closest to where
you are staying. While flights
to one airport may be cheaper
than another, the extra travel
time to your destination may
not be worth the discount.
Public transit is available from
every airport, or opt for a ride
in a New York yellow taxi.
LAURA HANRAHAN
Laura is a New York
University graduate student
and freelance journalist who
is passionate about health and
climate change. Originally
from Canada, she currently
lives in Brooklyn, NY, and
loves trying out local vegan
restaurants and experimenting
(sometimes successfully) with
new recipes at home. Follow
4
her on:
30 ROCKEFELLER PLAZA WHERE TO STAY Twitter: @laurahanrahan
If you like TV, you’ll want to visit One thing New York is not known
30 Rock. Try to get tickets in advance Instagram: @laurhanrahan
for is cheap lodging, and that includes
to a taping of one of NBC’s shows hotels. For a more price-conscious
like The Tonight Show or Late Night. option, Airbnb is the way to go. You
The NBC studio tour takes you can find extremely reasonably priced
around several TV studios, and for an accommodations all around the city
amazing city view get tickets for the for much cheaper than you would
Top of The Rock observatory. pay at a hotel. In general, prices
will drop even more if you look in
5 COMEDY SHOWS
The comedy scene is not to be
missed. Greenwich Village is the main
boroughs outside of Manhattan. But,
if you’re not looking to make your
own bed every day, New York has
hub and home to the famous Comedy world-famous hotels like The Plaza,
Cellar, known for having big-name The Palace, and The Empire. If you’re
comedians such as Dave Chappelle, celebrity spotting while in the city, The
Jerry Seinfeld, and Amy Schumer drop Bowery Hotel on the Lower East Side
by as surprise performers, so you may is the trendy place to be, known to
just catch them if you’re lucky. have plenty of famous guests.
NATURAL VEGAN 117

MY VEGAN LIFE
THE LENS OF
LOVE
Natural Vegan caught up with Dutch
photographer Alletta Vaandering, who resides
between Sydney and Amsterdam, to chat about
her journey into veganism and the inspiration
behind her photographic project, I Am Vegan.
118 NATURAL VEGAN

T
ell us a bit about yourself
and when you decided
to adopt a vegan way
of life…
I’ve always felt a deep
love and fascination for animals,
so eating their dead bodies did not
go well with me as a child. I was
around eight years old when I heard
it was an option to not eat meat
and become a vegetarian. I told my
mum about my new status. It took ZOE ROBERTSON ROSE DOOLEY JAMES ASPEY
me an other 22 years – and some
periods of going back to eating your body, it’s amazing to feel the their personal health. [I’ve found
everything – before I really learned effects directly after you eat. that] everybody who embraces it
about what goes on in the meat and wholeheartedly ends up doing it for
dairy industry. When did you get into photography? all those reasons. Once you open up
After watching Gary Yourofsky’s I was a fashion model for 12 years to compassion, it keeps growing in
Best Speech You Will Ever Hear four and got to know a lot of fashion new directions and it feels so good
years ago, it was clear there was no photographers. I started to assist to be proactive. Another big thing
other way than to go vegan. From there photographers when I wasn’t modelling that happens is that people start
on I learned so much about the industry, and I learned everything I needed to questioning things they’ve been told
animals, our health and the state of the know to become a photographer. all their lives and start thinking for
planet that I did not know before. I themselves again. It becomes clear
want to bring this awareness as far and Tell us about your photography that a lot of things that seem to be in
wide as I can spread it through my other project, I Am Vegan… place to help or protect us really only
passion: photography. I do this for the I started the I Am Vegan project exist to benefit certain industries that
animals, for my sanity and for the future because so many people still think are detrimental for our Earth and
of the world. that vegans are a bunch of weird and everyone on it.
confrontational hippies. Since going
How do you stay healthy, both vegan, I discovered that real-life vegans What’s something that everyone
physically and mentally? come in all shapes, sizes, backgrounds should know about living a healthy
I love all kinds of vegan food; it’s and professions. There are so many vegan lifestyle?
amazing how anything can be made amazing vegans out there that can break Knowledge is everything. If you eat
vegan now. For my health, I aim to this stigma and be role models instead. French fries and Coca-Cola while
eat mostly wholefoods. I love the free It’s an ongoing project, so I’m hating the world, you are going to
app by nutritionfacts.org called The always looking for more interesting be a miserable vegan. Taking good
Daily Dozen, which gives you a good people and stories. I’ve had the care of your body with the nutrients
idea of what you should get into your chance to meet with many amazing you need is essential. Learn as much
body on a daily basis. For my mental vegans including philosopher Peter as you can about nutrition. I think
health, I notice it’s really important Singer, motivational speaker and I’ve watched every single video on
to focus on the positive things in the shark attack survivor Paul de Gelder, nutritionfacts.org and other pages to
world. Becoming vegan opens your and Dr Michael Klaper from the educate myself. And taking good care
eyes to a lot of suffering, which is documentaries Cowspiracy and What of your mental health with positive
a hard reality. Becoming bitter and the Health. All of these amazing thoughts, meditation and a like-
sad doesn’t help the world, so we all people and their stories can be viewed minded community is very important.
need to focus on the good so it can on the website iamvegan.life and on Of course this doesn’t happen
grow faster. social media. overnight, so take it one step at a time
– it’s so worth it!
What’s your philosophy on food? What have you learned through
I really believe that you are what interviewing all types of vegans What do you believe is the key to
you eat. Every meal you eat is an around the world? living a healthy, balanced life?
opportunity to make yourself either Most people decide to go vegan Love. Love yourself, eat the right
healthier and stronger, or weaker and for one of three main reasons: things, meet the right people and make
unhappier. Once you get tuned in to for the animals, environment or the right decisions.
NATURAL VEGAN 119

MEET THE MAKER
THE ESSENTIALS
OF SKINCARE
120 NATURAL VEGAN

Natural Vegan recently caught up with PAUL COGHLAN,
co-owner of Antidote Essentials to chat all things vegan skincare.
What inspired you to create wasn’t vegan. Testing on animals goes

Antidote Essentials? against everything we believe in.
My husband and I have always been
health conscious; however, since When and why did you become
becoming parents we became really a vegan?
aware of all the nasty chemicals in A good friend of ours introduced
everyday skincare products. We thought, us to the vegan lifestyle around
‘Why go to all that effort of eating five years ago. As a vegan chef, she
clean when you’re still putting all those was a fantastic guru and guide to
chemicals onto your skin every day?’ the philosophies and benefits of a
We went searching for more natural wholefood, plant-based diet. After just
alternatives, but found many of them a couple of months in, we knew this
to be really heavy, greasy and not was the right lifestyle for us and we
ideal for my oily and sensitive skin have never looked back.
type. That’s when we decided to make
our own skincare range. It was only What do you like most about the
when we started sharing our products vegan lifestyle?
with friends and family and received Being vegan isn’t about restricting food
extremely positive feedback, to the or ‘missing out’; it’s about discovering
point where they began replacing their a whole new world of flavours with
usual skincare brands with Antidote the added health benefits derived from
Essentials, that we knew we were onto plant-based foods. I’m 41 and I have
something special. more energy now than ever before and
I’m in the best shape of my life – and
What’s the ethos of the brand? that’s while raising a four-year-old.
Antidote Essentials is a complete
skincare range for men and women of What’s something that all consumers
all ages that uses the power of natural should know?
ingredients to care for and enhance Our skin responds incredibly well to
your skin. It was also important to natural ingredients. Whether it’s skin
us for our products to smell amazing imperfections like acne, dryness or
and make you feel like you’re having a oiliness, products that contain essential
daily spa treatment at home, without oils, charcoal and plant extracts – like
the price tag. aloe vera, vitamin E, turmeric, vitamin
PHOTOGRAPHY: © JK BLACKWELL, TWOGUINEAPIGS PET PHOTOGRAPHY
C, olive leaf and grape seed – will work

What inspired the name? remarkably well with your skin. I know
The word ‘antidote’ perfectly captures I’d rather use these ingredients than toxic
what we are aiming to achieve chemicals I can’t even pronounce.
with each of the products
in our range: as a remedy What’s your favourite, must-have
or medicine, a cure and product from your range?
prevention. As a company Personally, I couldn’t go a
mission, we are the antidote day without using the WASH
to chemical-heavy, mass- Activated Charcoal. It’s my
produced skincare. essential routine to keep my oily
and acne-prone skin cleansed,
Why is it important that your balanced and thoroughly
products are vegan and not nourished. I also love the rich
tested on animals? silver-black colour and the fresh
Since adopting a vegan diet, smell of the blend of essential
we wouldn’t use, make or oils. It’s unlike any cleanser I’ve
endorse a product range that ever used.
NATURAL VEGAN 121

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ČĺūČūŕîƥĚîŠēǄîŠĿŕŕîǜîǄūƭƑƙȦ to grow and is a liver tonic. ǅĿƥĺǅîƥĚƑĲūƑîŠūŠȹƥĺĚȹĳūƙĺîŒĚȦ
500g for $37.90, sunwarrior.com.au 500ml for $19.95, lifestreamaustralia.com.au $59.95, activatednutrients.com
122 NATURAL VEGAN

Natural Vegan-January 01 2018

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What topics does the magazine cover?

What topics does the magazine cover?

What recipes are featured in the magazine?

What recipes are featured in the magazine?

FOOD

VISIT OUR WEBSITE TO ACCESS MORE

JOIN THE NATURAL

93 NICE-CREAM 84 THE STORY OF SOY 30 TRENDING

99 SWEET BITES 88 THE CASE FOR CARBS 118 MY VEGAN LIFE

120 MEET THE MAKER

122 BUYING VEGAN

SNACKS & SIDES

Vanilla Cacao Natural

HOLISTIC PROOF READER: Molly Morelli

HEALTH ART DIRECTOR: Javie D’Souza

BEAUTY ADVERTISING MANAGER: Afsar Riazati

EASTERN CREATIVE DIRECTOR Jenny Cook

SMALL SPREAD THE VEGAN LOVE

USE ONLY AS DIRECTED. IF SYMPTOMS PERSIST, SEE YOUR DOCTOR/HEALTHCARE PROFESSIONAL.

1300 762 025 | [email protected] | lifestream.co.nz

When did your journey into veganism begin?

When and why did you decide to open

THE DEAL WITH

THE TOP PLANT-BASED Lucy Taylor is

What do you love most about being

What health beneﬁts have you

Tell us a bit about your new book,

FOR THE FALAFEL CRUMBLE

Pre-heat oven to 200°C.

FOR THE TOSTADITAS

Pre-heat oven to 200°C.

FOR THE STUFFED EGGPLANTS

Pre-heat oven to 180°C.

FOR THE SPICED CHICKPEAS

Pre-heat the oven to 180°C.

These recipes are taken from WHOLE by Natural Harry,

When transitioning to a vegan diet, it’s imperative to be up

The recipes on pages 37 and 38 are taken from

This recipe is taken from Get Lean, Stay Lean

JUST ADD SPICE

42 NATURAL VEGAN NATURAL VEGAN 42

FOR THE CAULIFLOWER

200g quinoa (I like to use a mix of red and white)

This is an edited extract from Orange Blossom &

SAFFRON SALAD 2 tsp cumin seeds AS PART OF A MEZE

THE SPIRIT OF FOOD WE WANT TO HAVE

Plant-based eating is now trending on social

2 x Coconut Bowls or small bowls

FOR THE SMOOTHIE BOWL

Put all smoothie ingredients into a high-

2 x Coconut Bowls or small bowls

TO MAKE THE SATAY SAUCE

FOR THE RAINBOW SALAD

Arrange the vegies and fruit

2 x Coconut Bowls or Bake the sweet potato at 250°C

2 x Coconut Bowls juice of 1 small beetroot in the refrigerator for

These recipes are taken from Vegan

THE FIVE ELEMENTS ARE:

FROM THESE FIVE ELEMENTS THE

To order your copy