Finding My Vegan Feet

By Laura, Vegan Pledge Participant 2012

I’ve been interested in the vegan lifestyle for around 10 years, but I haven’t had the courage to properly test the vegan waters. For me, choosing a vegan diet has been mostly motivated by ethics. The way our society treats animals is just unbearable to me. I cannot keep willingly contributing to an industry that keeps animals as lifeless commodities that can be skinned, killed or milked at will, without any consideration for their well being. 

This year I decided that it would be time to walk the walk, and took the Vegan Pledge on the 19th of May. As with many people switching to veganism, my biggest hurdle has been giving up milk products. I have been a vegetarian for a very long time and used milk products as my primary source of protein. I suspect that I’ve developed a bit of an addiction to cheese. Three weeks into the pledge, I am doing just fine without any cheese. Yes, sometimes I have thought that some cheese on my pizza would be nice, but I don’t crave it the way I thought I would. As far as other milk products go, I couldn’t care less. In fact, I really enjoy making my own milk alternatives at home and using them in my cooking. 

The most amazing part of switching to a vegan diet has been noticing the changes in my body. I find I have a lot more energy, I feel much better after eating (never bloated or stuffed), my skin complexion has improved and my clothes are looser. I have also been positively surprised by how easy it is to find vegan food, and how understanding people are. Even when I go out with my non-vegan friends, I manage to find something to nibble on. I can’t say that the average restaurant has more than a very limited menu for vegans, but it’s good to have at least a couple of options for people who choose not to eat animal products. 

Another thing that I have learned to appreciate about my vegan diet is an increased awareness of what’s really in my food. Since there aren’t a lot of ready-made vegan meals out there, I have been cooking at home much more often. Most vegan food is incredibly easy to make and takes minutes to prepare. My favourite recipe finds so far have been Rhubarb and Peach Crumble with Banana Ice Cream and Vegetable Tagine. 

Now that the vegan pledge month is almost done, I am certain that I will stick to the vegan mindset. I might not be as firm about milk traces or an accidental vegetarian dish at a party where no other options are available, but I will keep cooking vegan at home and sharing the joy of good food with my friends. And to people who are doubting whether to try the vegan diet or not, I would definitely recommend it, even if you only have have one vegan day per week. It will make a huge difference to the world around us and to your own well being.  ..............................................................................
You can read more from Laura on her website: laurasbites.com.  

French toast recipe

By Caitlin, Vegan Pledge Buddy 2011 & 2012

Vegan French toast is really easy to make (perhaps easier than traditional French toast!).  Rather than messing around with eggs, all you need for vegan French toast is bread, soya milk, sugar, flour and any spices you like (cinnamon, nutmeg, etc.). Mix the ingredients together (apart from the bread) and then soak your bread in the mixture and you’re good to go. But if you're up for something a little different, this twist on traditional French toast is delicious and easy to make! 

Chai concentrate makes 3 cups

Ingredients:

• 7 chai tea bags*
• 3 cups water
• 3/4 cups sugar

Put the water and tea bags in a saucepan on medium high heat, and bring to a boil, then reduce heat and simmer for 5-10 minutes.  Remove from the heat, remove the tea bags, add sugar and mix.  Now you have chai tea concentrate. You can mix this with equal parts soya milk to make chai.

*Natco brand chai tea bags can be purchased fairly cheaply in bulk from Asian supermarkets.

Chai French toast

Ingredients:

• Bread, preferably stale (your favourite kind of bread – white or wholemeal – will work)
• 1/2 cup chai concentrate
• 1/2 cup soya milk
• 2 tablespoons flour
• Vegetable oil or vegan margarine

Heat your oil or margarine in a frying pan on medium heat. Mix the chai concentrate, soya milk, and flour together in a large bowl. Dip the bread in the mixture and then put one or two pieces of dipped bread in the frying pan (depending on how big your frying pan is). Cook until browned slightly on the bottom and then flip over and cook until the other side is browned. Serve with maple syrup, powdered sugar and/or fruit.  

Loving Hut, Camden

Restaurant review by Emily, Vegan Pledge Buddy 2012

The Camden branch of LovingHut is tiny and only seats around 12 people but don’t let that put you off! As with all Loving Hut restaurants, the menu is purely vegan so you can relax and order whatever you wish with a completely cruelty-free menu. There is a range of burgers, salads and desserts to choose from as well as an all-you-can-eat lunchtime buffet which is very reasonably priced at £5.50 per person. 

My favourite item on the set menu is the Ocean Burger, which is served with crispy chips, carrot fingers and a dipping sauce of egg-free mayo and ketchup. As well as soups and a selection of side dishes, the cheesecakes are to die for. As an added bonus, they have a loyalty card scheme where you can collect stamps for each visit. These can later be redeemed for free drinks or cake. Lastly, as a stockist of Vegusto cheese you can pick up some shopping to take home with you after a quick bite! 

For details, see: camden.lovinghut.co.uk.

Vegan Cookbooks

By Cameron, London Vegan Pledge Buddy 2009, 2010, 2011; now mentor for the Vegan Easy Challenge back home in Australia. 

There are so many great vegan cookbooks coming out these days it is hard to keep up. I wanted to talk about two of the best vegan cookbook authors who have so far published 17 wonderful cookbooks between them.

Robin Robertson has written 9 cookbooks and counting. Amongst these is my favourite cookbook, Vegan Planet. Inside are 400 recipes grouped into various categories like desserts, sweets, salads, baked goods, pastas, etc. 

I have much prettier cookbooks and others with both really complicated recipes for gourmands and really simple intro to cooking ones. The reason Vegan Planet is my favourite is because the recipes are in that great middle ground; they are interesting without requiring a whole day dedicated to preparing them. And the best testament to a cookbook is that many of the recipes are ones I cook again and again in my daily life. Here is a quick list of some that have a place in my regular repertoire:

~ Indonesian Inspired Tempeh Stew

~ Roasted Root Vegetable Chilli

~ African Sweet Potato and Peanut Stew 

~ Spiced Banana Pancakes. 

Vegan Planet is also the cookbook that I first used to make a pizza base, and sushi, so it has a special place in my taste buds.

The second is Isa Chandra Moskowitz, perhaps the most famous vegan cookbook author in the world. I first became exposed to her through the great show Post Punk Kitchen. Isa, along with her sometime co-author Terry Hope Romero, has authored 8 iconic cookbooks. I was lucky enough to have her first Vegan with a Vengeance given to me, which she followed up with Vegan Cupcakes Take Over the World, which may very well have started the whole vegan cupcake revolution. 

Isa's latest cookbook, Veganimicon, is one of the must-have books for vegan cooks, offering a compendium of interesting and healthy recipes, with helpful 'icons' to help quickly identify whether the recipes are soy-free / gluten-free / ready in under 45 mins, etc. It also includes friendly tips about 'stocking the Veganomicon pantry', kitchen equipment and other handy things like 'how to cook a grain'. 
This book is the source of another of my favourite dishes: Braised Seitan with Brussels, Kale and sun-dried tomatoes, as well as a fabulous tofu ricotta recipe, which goes beautifully in the Lasagne Marinara with Spinach.

So there you go, grab Veganomicon and Vegan Planet (or Robin Robertson's latest cookbook with 1000 recipes in it) and you'll have a world of delicious food at your fingertips that should keep you and your lucky dinner guests well catered-for for years to come.

You can read more by Cameron on his website at camerongreen.org.

The Karma Free Pizza Company, Rayner’s Lane

Restaurant review by Emily, Vegan Pledge Buddy 2012

Possibly the best vegan pizzas in London! The Karma Free Pizza Company is a relatively new restaurant that serves a 100% vegetarian menu. All pizzas can be made vegan by specifying that you would like ‘vegan cheese’. Gluten/wheat-free pizza bases are also available but you will need to telephone in advance if wanting one of these as they can take up to 30 minutes to prepare. 

"Possibly the best vegan pizzas in London!" Photo by Emily

The pizzas themselves are excellent value and very filling. There are a number of pizzas to choose from including those with (and without) fake meats or you can simply create your own pizza from an extensive list of toppings. Sides are also available (e.g., garlic bread, dough balls, wedges, samosas, a “super food” salad). My favourite pizza is the Higher Karma (asparagus, artichokes, roasted peppers, olives, tomatoes, spinach and pine kernels) but I haven’t been disappointed by any of the pizzas that I have tried here. 

Seating for 16 people only, but take-away is also an option. Follow this link for more info:  https://sites.google.com/site/karmafreepizza/ Great family-owned restaurant, worth going to. Be sure to specify that you are vegan at the time of ordering. 

Tibits - Restaurant Review

By Asa, Vegan Pledge Buddy 2012

One of my favourite restaurants in London is Tibits, off Regent Street. It is a great place to go for so many reasons:

• Good location – city centre (nearest tubes Oxford Circus / Piccadilly Circus)
• Very nice atmosphere – although I do like low key places, it is nice to see that it is possible for a veggie/vegan restaurant to look posh!



Photo © Copyright Ethical Eats - licensed for reuse
under this Creative Commons licence

• They have a buffet, so it’s quick and easy to get exactly what you want and you can have as little as you want too.
• It is a great place for lingering (well, apart from perhaps busy lunch times on weekends – less great then!); so if I’m waiting to see someone I’ll often pop into Tibits.
• The food is always reliably good.
• Meat eaters are often impressed with it – many have preconceptions that veggie places are in health food centres with rickety wooden chairs, so Tibits dispels this myth!
• They serve alcohol AND nice and innovative non-alcoholic drinks.

Photo © Copyright Ethical Eats - licensed for reuse 
under this Creative Commons licence

Since they’re not completely vegan, their vegan offer changes a bit, but I think they have improved their vegan dessert offer lately – sometimes there was only a fruit salad, but the last few times I’ve been there there’s also been at least one type of cake, a crumble and a chocolate/coconut mousse.

Ms. Cupcake, Brixton

By Emily, Pledge Buddy 2012

If you have a sweet tooth, Ms. Cupcake is a must visit. London’s first vegan cake shop, Ms. Cupcake is located 5 minutes from Brixton tube station. The company are endorsed by The Vegan Society sunflower trademark so you can be sure that all the treats you buy from here are completely animal-free. 

Counter-top spread at Ms Cupcake, Brixton:
"The naughtiest vegan cakes in town"

Treats are freshly baked on the premises each day. These include a number of cupcakes (over 120 flavours – see the website for details), sweet/savoury muffins, cookies, brownies and doughnuts. Gluten/wheat-free cupcakes are also available as are a selection of flapjacks and chocolate bars to go. Birthday and wedding cakes can be made to order for special occasions. See the website for more details: www.mscupcake.co.uk.

7-day Meal Plan Part Three: Dinner ~ including Easy Pizza Recipe!

Compiled by Clare from fairfoods.org.uk, caterer at the Vegan Pledge 

7 evening meal ideas

1- Traditional night

Vegan bangers, mash and gravy with steamed broccoli and peas.

2 - Mexican night

Burrito with freshly cooked refried beans with lettuce, tomato, avocado and seasoning in a wrap.

Quesadilla - place thinly sliced vegan cheese and tomato between two wheat tortillas making a sandwich (no margarine is required). Toast on both sides in a dry frying pan, then cut into quarters.

Serve with rice and salad.

3- Italian night in

Pasta with broccoli, mushrooms and olives or other favourite veggies in your favourite pasta sauce (most are vegan but check the ingredients).

Or make your own pizza simply and easily: recipe at the end.

4 - Italian night out

At Pizza Hut the pan pizza, mia, Italian and Tuscani pizza bases are all vegan if you ask for them without cheese. Their website has allergy information that lists the items suitable for vegans.

At Pizza Express the pizza base and tomato sauce is suitable for vegans. Create your own pizza by removing the cheese and adding an extra topping. Some restaurants are happy to add vegan cheese to your pizza if you supply it.

5 - Chilli night

Home made shepherd's pie 
using pinto bean chilli 

Make a quick chilli with frozen veggie mince, a can of tomatoes, a small can of kidney beans, plus any other vegetables you fancy. Add chilli, marmite and cocoa powder to taste, plus a pinch of cinnamon. Serve with rice. If any is left, use as a topping for baked potato the next day. 


The same basic veggie mince and tomato sauce base can be used for spaghetti bolognese, lasagne and shepherd's pie (leave out the chilli, cocoa and cinnamon).

6 - Indian night

Do you fancy takeaway, shop-bought or from scratch? There are plenty of choices. Indian takeaways tend to have a good choice, but check that your dishes are cooked with vegetable oil rather than ghee (clarified butter). There are a number of shop-bought curries, from Innocent 'Veg Pots' - six out of the 8 are vegan - to Sainsbury's own and more. Or, choose your favourite recipe and enjoy with rice.

7 - Chinese night

Stir-fried mushroom, beansprouts, red onion, spring greens and marinated tofu with rice noodles and soya sauce.

Quick and easy crusty pizza recipe

Photo by fairfoods.org.uk

1. Mix 90g tomato puree, 3 tbsp olive oil and ¾ tsp mixed herbs together (and give it a mix again just before using).

2. Mix 100g vegan cheese and 3 tbsp soya milk in a blender or mash together with a fork until you have a paste (or use 100g melting cheezly, sliced).

3. Split a large vegan ciabatta in half and spread tomato mix onto the top of each, followed by cheese mix. Add your favourite pizza toppings: sweetcorn, tomato, olives, red onion, red peppers, pineapple, vegan sausage, chilli etc.

4. Bake at 220C for 10-15 minutes.

Pictures from the first Vegan Pledge meeting

Thank you to everyone - pledgers and volunteers - who attended the first Vegan Pledge meeting on Sat 19th May. The day was enjoyed by all. The morning consisted of three rotational workshops centred around a cookery demo with Liz Hughes, group discussions with vegan mentors and the Vegan Society's film, Making the Connection. After a superb buffet lunch - including dishes made in the cookery session, salads and loads of yummy cakes - there was a talk from Dr Mike Hooper on vegan health followed by a talk from Johanna Best on vegan nutrition. Robb introduced us to the London vegan social scene and Alex Bourke from Vegetarian Guides finished the day with a slideshow of all the veggie and vegan cafes and restaurants in London. Below is just a small selection of some of the photos taken on the day. Hope to see you all for another great day at the second meeting on Sat 16th June.

Liz Hughes shows a pledger how to make vegan spinach filo parcels

Liz Hughes demonstrating a dish in the cookery workshop

Johanna Best and Dr Mike Hooper answer questions about vegan nutrition and health

Two happy pledgers!

Lunch time!

Pledgers enjoying a range of vegan food 

A pledger helps herself to a cupcake

Volunteers preparing a spread of vegan desserts

Volunteers show the selection of vegan milks on offer

The team that made it all happen.

THANK YOU

7-day Meal Plan Part Two: Lunch

Compiled by Clare from fairfoods.org.uk, caterer at the Vegan Pledge 


7 easy lunch ideas

1 - Vegetable spring rolls, samosas and onion bhajis with dipping sauce. These items are usually vegan but check the packaging to make sure.

2 - Hummus, avocado and salad sandwich.

3 - Jacket potato with baked beans and salad. Also look out for other suitable fillings such as sweetcorn or veggie chilli. These are available from most cafes, or buy from a shop and make your own if you have access to kitchen.

Photo by fairfoods.org.uk

4 - Super salad... Greens, beans, and sliced salad veg tossed with bottled dressing or some oil, tamari and lemon juice or vinegar. Make it extra-special by adding avocado, toasted nuts or seeds, fresh or dried fruit, or grated vegan cheese.

5 - Vegan cheese, pickle, sliced apple and lettuce sandwich.

6 - Vegetable Indian meal and rice. These are available from most supermarkets – check the ingredients. You will need access to a microwave or oven.

7 - Toffuti cream cheese on bagels. Add cucumber or other salad. 

7-day Meal Plan Part One: Breakfast

Compiled by Clare from fairfoods.org.uk, caterer at the Vegan Pledge 

Clare has compiled a 7-day vegan meal plan to inspire you! Keep a eye on the blog to see the lunch and dinner ideas in the next couple of days :)

7 breakfast ideas

1 - Toast, bagel or crumpet with jam, peanut butter or yeast extract.

2 - Weetabix or oatibix with rice milk, soya milk or almond milk

3 - Full breakfast with Linda McCartney sausages, beans, breakfast potato, grilled tomatoes, toast and mushrooms.

Photo by fairfoods.org.uk

4 - Rice krispies or frosties with rice milk, soya milk or almond milk. 

5 - Scrambled tofu on toast (Fry half a finely chopped onion in a little oil. When lightly brown add half a level teaspoon turmeric and 1 clove crushed garlic. Stir well for 1 minute. Add 350g tofu and stir well, mashing it down. Add 1 tsp soya sauce and if desired, some vegan vegetable bouillon to taste. Serve.)

6 - Flavoured soya yoghurt and fruit with a handful of nuts.

7 - Porridge made with oats and your favourite vegan milk.

Easy vegan recipe - soups!

By Asa, Vegan Pledge Buddy 2012!

One of my favourite easy vegan meals is the general ‘soup’. Unfortunately it is a bit tricky to offer soup at the two Pledge days – even more dishes! – so we don’t. For that reason it seems appropriate to say something about this magically quick meal.

Soups are easy to make and are perfect for old tired vegetables. My most basic recipe would be ‘fry some onion (in pieces or rings) in oil, perhaps with some garlic, and/or ginger, and/or cumin, caraway/cinnamon/cardamom/curry powder/paprika – basically any spices you like on low heat. If you leave it for a while it will caramelise – nice! If you want herbs, I normally add them later on.

Rinse/peel/cut other vegetables in pieces – you could use any root vegetables, courgettes, peppers, spring onions (they can also be added from the start), cauliflower, leek, broccoli, spinach, potatoes, red lentils, split peas, green or yellow, beans from cans...

Add stock (boil water in your kettle and add to the stock before adding to the pot – even quicker), then add vegetables in or

der of how long they need to simmer; so root vegetables first, wait for a while and then the other ones. Spinach only needs a few minutes, same goes for beans from cans. It also depends on how big pieces you’ve cut them in. If you add lentils or split peas they will need to simmer for quite a while (20-45 minutes depending on, check the packaging!); if you don’t, it’ll be quicker. But you can just leave it on the stove and get on with other stuff, it’ll take care of itself!

The beauty of this is that you can finish off by blending it all, in which case it does not matter if the vegetables are overcooked :-) Normally I really don’t like overcooked broccoli e.g., but when blended it all comes together... Blend as long as you like or just for a minute and leave chunks. Then season with salt and pepper and perhaps more spices. Enjoy with a piece of bread!

This web site has many other recipes for vegan soups, all with pictures:

http://www.veganfamily.co.uk/soups.html