Сетевая библиотекаСетевая библиотека
What Vegans Eat: Over 100 Simply Delicious Dishes Brett Cobley ‘A cracking cookbook bursting with delicious plant-based recipes’ BOSH!What do Vegans Eat? The mystery is there is no mystery, from comforting Italian dishes to Sunday Roasts and Simple Suppers – vegans can have it all!So, whether you’re giving Veganuary a go, cooking for a vegan friend, or simply cutting back on meat and dairy, look no further!Discover what vegans eat: everyday for breakfast, lunch and dinner; on-the-go; with their gang; for special occasions; to feed a crowd; and for treats!This book will also hold your hand as you take your first vegan steps; show you how to stock up on the basics; and teach you quick tricks to ensure you never go hungry even when your cupboards feel bare. Dig in to discover your new go-to dishes, including:Pancake stacksPB&J Soaked OatsEpic BruschettaGreen Pea and Pesto SoupSpicy Bean Sub SandwichArancini with Arrabiata SauceWarm Asparagus SaladItalian Flag LasagneMexican PizzaWhite Wine & Pesto GnocchiGourmet GratinThai Curried Tofu SkewersLinguini FusionOreo MousseBlueberry and Lemon Drizzle CakeBrett Cobley’s (@EpiVegan) mouth-watering recipes – loved by his 58k Instagram followers – celebrate flavour, ingredients, the joy of cooking and, most importantly, eating! COPYRIGHT (#ulink_4f2667b2-c94c-5970-9469-258b0822b201) HarperCollinsPublishers 1 London Bridge Street London SE1 9GF www.harpercollins.co.uk (http://www.harpercollins.co.uk) First published by HarperCollinsPublishers 2018 FIRST EDITION Text © Brett Cobley 2018 Photography © Andrew Burton 2018 Jacket design by © HarperCollinsPublishers Ltd 2018 Jacket photographs © Andrew Burton 2018 A catalogue record of this book is available from the British Library Brett Cobley asserts the moral right to be identified as the author of this work Food styling: Emily Jonzen Prop styling: Alexander Breeze Find out about HarperCollins and the environment at www.harpercollins.co.uk/green (http://www.harpercollins.co.uk/green) Source ISBN: 9780008320799 Ebook Edition © December 2018 ISBN: 9780008320805 Version 2018-12-10 DEDICATION The process of writing this book has been incredibly rewarding and enjoyable. It also took a huge amount of time and energy, so I would like to dedicate this book to all my friends and family for the amazing love and support I received throughout this process! I would also like to say a big thanks to the team of people that worked on this book for their hard work and expertise. Without the individual strengths of a team working together, success is never possible. CONTENTS Cover (#u8774b448-c1aa-57c5-a626-c2f2d1ffd876) Title Page (#u5cc35db5-d590-5f81-a798-57f33d0f87b4) Copyright (#ulink_a3209cb8-4f25-59d0-a2a3-12ffaacbc975) Dedication (#ulink_dbe6160e-43bd-58a1-8cd8-3ff660c2952f) Why write this book? (#ulink_0d9435cc-ca75-559d-8334-b202f07c61c6) Top tips for new vegans (#ulink_6034d437-d9f9-5cc5-a5bd-ec14df6ae162) Pantry essentials (#ulink_50cb41b6-566a-519e-8d88-2dfc649679b2) Flavour makers (#ulink_fed867f6-b645-5901-9016-a744b39628e9) Plant milks (#ulink_52422d04-1508-5a3e-8abf-86f318cf802a) Bases and basics (#ulink_305381f8-82d4-5b1e-8919-03befcb1781d) Where’s your protein? (#ulink_c0d56cd4-fe20-58a2-847d-6c67ba1ad699) 01 (#ulink_b4e5ed81-5172-5de0-9f68-534ce9b350be) WHAT VEGANS EAT EVERY DAY (#ulink_b4e5ed81-5172-5de0-9f68-534ce9b350be) For breakfast (#ulink_42b42aa7-67cd-5602-a034-3dac65e30e7d) Breakfast every day (#ulink_0d9081b4-55c1-52ba-ba86-75857951442d) Pancakes (#ulink_0d9081b4-55c1-52ba-ba86-75857951442d) PB&J soaked oats (#ulink_87850e90-53f2-56c0-8a09-3c524707ad06) Chia pudding (#ulink_425751c3-d104-5727-acbf-d06b8aaaa276) Quinoa and apple porridge (#ulink_9ef68746-3ca6-52e8-a949-5d5a9aa96444) Dirty beans on toast (#ulink_eb519342-419c-51e3-86e5-236a0c927aa3) Chocolate orange chia pudding (#ulink_afb95b21-a49a-537c-8e61-5a872abff494) Stealing the show (#ulink_980d6c80-d0bb-5cbc-923d-8dc87c076e26) Apple and cinnamon French toast (#ulink_980d6c80-d0bb-5cbc-923d-8dc87c076e26) Vegan omelette (#ulink_d7e539cd-6707-54f8-8cdf-f041b0f5a7a6) Benedict of the doubt (#ulink_a9ab0c01-1d69-5f86-ac4a-d0ce08168b0b) On the go (#ulink_cf085f04-fe8a-5df4-b031-8a3340b94667) Quick bites (#ulink_3c2c296e-ca6f-5e9d-9353-de2978012aea) Vegan pesto (#ulink_3c2c296e-ca6f-5e9d-9353-de2978012aea) Pesto muffins (#ulink_c1141bc3-d5a6-5f28-8f2c-af076b85ef57) Pesto stuffed mushrooms (#ulink_c282e9ed-9801-5e6c-8765-59579c6a750f) Pesto avocado toast (#litres_trial_promo) Classic bruschetta (#litres_trial_promo) Epic bruschetta (#litres_trial_promo) Carrot and coriander soup (#litres_trial_promo) Wholesome tomato soup (#litres_trial_promo) Garlic mushrooms (#litres_trial_promo) Peppered cashew cheese sauce (#litres_trial_promo) PB&J toastie (#litres_trial_promo) Perfect for packed lunches (#litres_trial_promo) Smoky bean stew (#litres_trial_promo) Raw pad thai (#litres_trial_promo) Peanut butter and tofu sarnie (#litres_trial_promo) Tomato tapenade (#litres_trial_promo) Sweet and smoky sandwich (#litres_trial_promo) Spicy bean sandwich (#litres_trial_promo) Mushroom and pesto sandwich (#litres_trial_promo) Grilled aubergine sub sandwich (#litres_trial_promo) Watermelon salad (#litres_trial_promo) Courgetti and pesto (#litres_trial_promo) Smoky butternut farro risotto (#litres_trial_promo) For mains (#litres_trial_promo) Lunch every day (#litres_trial_promo) Arancini (#litres_trial_promo) Arrabbiata sauce (#litres_trial_promo) Marinara sauce (#litres_trial_promo) Green pea and pesto soup (#litres_trial_promo) French onion soup (#litres_trial_promo) Bean minestrone (#litres_trial_promo) Chickpea tuna baked potato (#litres_trial_promo) Broccoli bowl (#litres_trial_promo) Asparagus salad (#litres_trial_promo) Warm Italian salad (#litres_trial_promo) Green pea bowl (#litres_trial_promo) Sweet potato salad (#litres_trial_promo) Dinner every day (#litres_trial_promo) Mushroom tagliatelle (#litres_trial_promo) Cottage pie (#litres_trial_promo) Protein-packed peppers (#litres_trial_promo) Cauliflower steaks (#litres_trial_promo) Pasta e fagioli (#litres_trial_promo) Linguini fusion (#litres_trial_promo) Sausage and lentil casserole (#litres_trial_promo) Sag aloo (#litres_trial_promo) Savoury ‘biscuits’ with mushroom gravy (#litres_trial_promo) Roasted new potatoes with garlic aioli (#litres_trial_promo) 02 (#litres_trial_promo) WHAT VEGANS EAT WITH THEIR GANG (#litres_trial_promo) Cooking for a crowd (#litres_trial_promo) Crowd-pleasing classics (#litres_trial_promo) Caponata (#litres_trial_promo) Rainbow slaw (#litres_trial_promo) Fresh potato salad (#litres_trial_promo) Coconut, chickpea and spinach curry (#litres_trial_promo) Chickpea chow (#litres_trial_promo) Squash madras (#litres_trial_promo) Garlic and coriander naan (#litres_trial_promo) Pizza dough (#litres_trial_promo) Mexican pizza (#litres_trial_promo) Chilli non carne (#litres_trial_promo) Garlic and herb tear and share (#litres_trial_promo) Poppy seed onion rings (#litres_trial_promo) Tater tots (#litres_trial_promo) Onion bhaji burger (#litres_trial_promo) Walnut and potato tacos (#litres_trial_promo) Hasselback squash (#litres_trial_promo) Zucca al forno (#litres_trial_promo) Sundried tomato, red pepper and garlic dip (#litres_trial_promo) Special occasions (#litres_trial_promo) Zeviostrone (#litres_trial_promo) Open lasagne (#litres_trial_promo) Gourmet gratin (#litres_trial_promo) Thai green greens (#litres_trial_promo) Asparagus risotto (#litres_trial_promo) Gnocchi (#litres_trial_promo) White wine and pesto gnocchi (#litres_trial_promo) At the weekend (#litres_trial_promo) Street food (#litres_trial_promo) Spring roll burritos (#litres_trial_promo) Hash daddy (#litres_trial_promo) Mac and cheese (#litres_trial_promo) Mac and cheese burger (#litres_trial_promo) Asian veggie kebabs (#litres_trial_promo) Italian veggie kebabs (#litres_trial_promo) Asian veggie kofte (#litres_trial_promo) Thai curried tofu skewers (#litres_trial_promo) Easy escalivada (#litres_trial_promo) Sticky tamarind patatas (#litres_trial_promo) Chilli bean toastie (#litres_trial_promo) Stealing the show (#litres_trial_promo) Spanish frittata (#litres_trial_promo) Vegan nduja calzone (#litres_trial_promo) Parmigiana calzone (#litres_trial_promo) Italian flag lasagne (#litres_trial_promo) Smoked paprika and maple syrup dough balls (#litres_trial_promo) Brilliant basic bread (#litres_trial_promo) Stuffed sag aloo bread (#litres_trial_promo) 03 (#litres_trial_promo) WHAT VEGANS EAT FOR TREATS (#litres_trial_promo) Griddled peaches with candied walnuts and ice cream (#litres_trial_promo) Banana coconut milk rice pudding (#litres_trial_promo) Black Forest shake (#litres_trial_promo) Peanut butter bananas (#litres_trial_promo) Peach crumble (#litres_trial_promo) White choc chip macadamia nut blondies (#litres_trial_promo) Oreo chocolate mousse (#litres_trial_promo) Mango lassi (#litres_trial_promo) Strawberry lassi (#litres_trial_promo) Carrot cake (#litres_trial_promo) Chocolate chip banana bread (#litres_trial_promo) Decadent choc chip banana bread and butter pudding (#litres_trial_promo) Banana bread French toast (#litres_trial_promo) Chocolate and cherry tart (#litres_trial_promo) Blueberry and lemon drizzle cake (#litres_trial_promo) Blueberry and lemon muffins (#litres_trial_promo) Little chocolate and pear puddings (#litres_trial_promo) Cookie butter brûlée (#litres_trial_promo) Merry garcia ice cream (#litres_trial_promo) Lists of Searchable Terms (#litres_trial_promo) About the Author (#litres_trial_promo) About the Publisher (#litres_trial_promo) Why write this book? (#ulink_5cfa3c85-08fa-503d-a9da-b442747d97ad) ‘What do vegans eat?’ This is a question that every vegan has been asked multiple times, or one that is often pondered by those yet to take the vegan plunge. There have even been songs written about it! But in this book I hope I’ve answered that question once and for all, with delicious, no-nonsense, simple and realistic recipes that are tasty and satisfying. You might have friends who follow a vegetarian diet, which excludes meat, poultry and fish but usually includes eggs and dairy, but not realise that a vegan diet is more discerning when it comes to animal welfare. A vegan diet rules out all foods that derive from animals in any form, including dairy products, eggs, gelatine and honey. There are so many reasons to go vegan – and amazing food is a big one! Discovering incredible flavours through simple ingredients, getting creative with your cooking and sharing the love of good food with family and friends is so rewarding. On top of this, you’ll be effortlessly showing compassion for animals and respect for other living creatures, while also experiencing the health benefits of cutting meat and dairy from our diets that have been proven time and again. The impact of animal agriculture on our environment – from deforestation, to the use of fishing nets – is one of the reasons why I am, and always will be, vegan. However, your diet and lifestyle is a very personal choice. So, no matter where you are in your journey to veganism, I hope that this will be the book that helps you cook with confidence and creativity for yourself as well as friends and family, and ultimately encourage you to ponder, why did I ever eat any other way? Make sure you visit my Instagram page @epivegan (https://www.instagram.com/epivegan/?hl=en), for lots more recipe photos including all the recipes you’ll find in this book! Top tips for new vegans (#ulink_708cb5d5-12cc-5af2-a6a9-54ba3278040b) When doing anything new it can feel like there is a lot of pressure to get it right first time, and this can lead to negative thinking about the journey to reaching that goal, where one slip-up might lead to giving up. Adopting a vegan diet can take time as you learn more about what’s in your food and you explore new ingredients. So don’t panic – simply take care, read the labels, ask what something contains if you’re not sure, but, most importantly, if you find you’ve eaten something and realised afterwards that it wasn’t vegan, do not despair and don’t give up! Here are a few of my top tips so you won’t get caught out: • Look out for milk. One of the most common issues when grabbing lunch or a snack on the go, or doing your weekly shop is that so many things contain hidden milk. This is most prominent in things like snacks: crisps commonly have milk powder in the flavouring, occasionally even in salt and vinegar flavours. Milk is also often hidden by its different names, so watch out for anything with lactic or whey in the name. • Anti-caking agents can also crop up in unexpected places, and these often contain animal bone – they are called things like ‘bone phosphate’. The following ingredients are never vegan, so check for these: ALBUMEN – an egg white protein. BEESWAX – comes from bees, obviously! CASEIN – a protein obtained from dairy. COCHINEAL (CARMINE) – is a dye made from acid extracted from female insects. CONFECTIONER’S GLAZE – uses shellac, which is made from beetle cocoons. FOOD-GRADE WAX – often from beeswax, and therefore bees. GELATINE – jellified animal fats, often used as a gelling agent in food. ISINGLASS – a gelatine obtained from fish. LARD – animal fat. RENNET – this is used in cheesemaking and comes from milk. VITAMIN D3 – often comes from fish, beef liver or eggs (unless specified as a vegan alternative). WHEY – a protein from milk. Pantry essentials (#ulink_5130afd9-f4af-5a80-9a69-f8f62ee21bc5) NUTRITIONAL YEAST A pantry must-have! Available in most supermarkets, health food stores and online. Nutritional yeast has a cheesy, nutty taste and is a great source of B vitamins, including B12, which is often referred to as a hard-to-get vitamin in the vegan diet. It contains antioxidants and has been proven to lower cholesterol, but another great factor is the amount of protein it contains – 9g per serving, which is 20 per cent of most people’s recommended intake. GOOD FOR: Thickening sauces and adding a slightly cheesy taste! VEGAN CREAM This is a great addition to the pantry and is widely sold in all major supermarkets by brands such as Alpro as soy cream, and Oatly as oat cream. GOOD FOR: Soy cream is perfect for creamy pasta sauces or for pouring over a tasty steaming dessert. It’s a great alternative to single cream; it can’t be whipped like a double cream; but that’s where coconut cream comes in! TOFU Great to have in the cupboard or fridge. The silken version usually comes in a tetra pack; it’s long-life and doesn’t require refrigeration, while firm tofu comes in a block packed with water, either plain, flavoured with spices or smoked. GOOD FOR: Silken tofu is amazing for recreating egg-style dishes and creamy sauces. Firm tofu is perfect for cubing, slicing, marinating and baking or frying. TINNED CHICKPEAS I’ve saved the best to last. Chickpeas are unbeatable for versatility and they are the perfect pulse to fill you up! GOOD FOR: Always have chickpeas handy and remember to save the juice, or aquafaba as it’s known, for making mayonnaise, meringues, omelettes and so much more. The chickpeas themselves can be used in vegan tuna, hummus and koftes. SPILL THE BEANS Beans and pulses are a pantry staple as they are an excellent protein source. GOOD FOR: Everything from a mince replacement to cooking up minestrones or beans on toast, they are the perfect addition to any dish when you want an extra boost of fibre and protein. The types I always have to hand in tins are: HARICOT BEANS GOOD FOR: You’ll be most familiar with these as those in the classic tin of baked beans. Perfect for creating your own beans on toast or served in a BBQ sauce. GREEN LENTILS GOOD FOR: Replacing minced meat in cottage pie, Bolognese or simply adding to a dish as a protein-boosting side. Plus they are quick to cook, and if bought tinned they are even quicker! RED LENTILS GOOD FOR: A curry or dhal dish and ideal when you want to make a cheap, satisfying, wholesome meal. KIDNEY BEANS GOOD FOR: You’ll have undoubtedly been using these nutritionally packed beans in your chillies already. They are also great for making spicy bean spreads or adding to tacos. BUTTER BEANS The only ‘butter’ you’ll ever really need! Perhaps the heartiest of all the beans. GOOD FOR: Perfect for taking on flavour, these are generally big beans and are really satisfying to bake or add to a minestrone as they have an almost creamy texture. Flavour makers (#ulink_7bd88e64-b66a-5292-b08d-35d1a3ba5485) Regardless of your diet, every pantry needs to contain some serious flavour makers. The very basics for every spice cupboard include: BASIL Dried basil has a completely different flavour to fresh, and in some situations it is no substitute. However, for those times when you need to fry something and want a basil flavour, the dried version really comes into its own. CINNAMON The sticks aren’t something I would recommend you make space for in your cupboard; although they look great in a fancy photo or if you’re making mulled wine, ground cinnamon is the real star. You can add it to cakes and sprinkle it on sweet treats, of course, but it is also lovely with root vegetables, perfectly complementing their sweetness and adding a little warming spice. CUMIN A curry is barely a curry without it. Cumin is a real all-round performer when it comes to adding flavour to spicy dishes. Keep it handy. CURRY POWDER This is a must for adding sweetness and spice to curried dishes such as dhals. Great for making your own curry sauces or experimenting with curried hummus. GARAM MASALA This hot masala blend is used in curry dishes. It has a fantastic depth of flavour with some heat that means a little goes a long way. GARLIC POWDER Powerful and tasty, but be careful not to overdo it as it can quickly overpower a dish. A little goes a very long way as it is packed with flavour. LEMON Citrus flavour from fresh lemons is great when used in baking or in traditionally Asian, Italian or Mexican dishes, being both tangy and sweet. Use sparingly, as it is powerful; citrus flavours should be used to complement a dish but add too much and you will quickly overpower other flavours. LIME This fruit is used in a lot of traditional Mexican dishes for its strong flavour, but also as a preservative, because its acidity extends the life of rapid perishables like guacamole. Lime is also used to offset the heat of many dishes with its tangy fresh taste. Keep both lemons and limes handy to balance flavours and extend the life of perishables. MAPLE SYRUP This is a real staple of my pantry cupboard. Maple syrup is incredibly diverse; it’s great in salad dressings as well as baking, or to add sweetness to a dish and offset the spice or salt taste. Of course it doesn’t hurt that it is also amazing on pancakes, waffles and French toast. MUSTARD SEEDS These little seeds give a good punch of heat and flavour, which is why I’ve used them in my chickpea curry (see here (#litres_trial_promo)). Try using mustard seeds to create your own maple mustard sauce – it will leave you wondering why you ever used honey. NUTMEG Once grated this is great for baking, and also as a sprinkled topping. Nutmeg has a subtle sweetness and spice that makes it great to pair with rice pudding, porridge and cakes. It might not be your go-to spice, but it is worth keeping around as a flavour-making finishing touch. ONION POWDER Does what it says on the tin – onion powder is an intense onion flavour for when you really want a deep onion flavour, but to add more onions would leave the dish unbalanced. OREGANO Dried oregano is very diverse but is traditionally used in Italian dishes. Pair this with smoked paprika, onion salt and a little garlic powder and use it to season potatoes, then thank me later. PARSLEY This leaf is potentially one of the most useful herbs in the kitchen. Parsley has a fresh aroma and earthy flavour. Freshly chopped on top of a minestrone or casserole, it is just the ticket. PEPPER Freshly ground black pepper is a must when topping salads, pasta or bean dishes and is also great for creating gravies and sauces, while white peppercorns are useful for adding punch to dishes like the Thai green greens (#litres_trial_promo). ROSEMARY Traditionally paired with root veg, combining sea salt with rosemary really gets the flavour going. The strong scent of this herb adds to its power. SALT We all know that salt is a chief flavour maker, but it is not as basic as it seems. Smoked sea salt can completely change the game when it comes to savoury cooking and if you have the extra space in your cupboards or racks, garlic or onion salts are always a great addition, however they are not a necessity. SMOKED PAPRIKA (FLAKES AND GROUND) A fantastic spice with a very complementary depth of flavour. Those who know the wonders of smoked paprika will spice and sprinkle a lot of their food with it. THYME A great dried herb to have in the herb and spice rack. It’s perfect for seasoning potatoes in any form and adds a subtle, aromatic twist to breads and baking. TURMERIC This wizard is not just for adding flavour to your curry or making a fancy latte. Turmeric is also a powerful antioxidant and acts as an anti-inflammatory. It is recommended that you eat it in some form every single day, and it is more active when combined with black pepper. It’s taken by many athletes in pill form purely for its inflammation-reducing properties. Plant milks (#ulink_dd84b20a-fd79-59c1-b4f0-bda52cea4343) Fortified plant milks are such an asset to the vegan diet. There are so many types and they can be used for a variety of purposes. I’ve given my preferred plant-based milk in particular recipes, but feel free to mix it up. If you’re overwhelmed by the choice, here are a few tips to decide which milk fits your needs. Bases and basics (#ulink_445275fd-9918-5852-89d3-df0bd72ff8e9) Where’s your protein? (#ulink_fc6f7140-54dc-5128-837f-3dceb78354dd) Where do you get your protein from? Did you ever hear that question before you went vegan, thought about going vegan or looked into it at all? Did you ever worry about it? No? Good, you still don’t need to – even on a vegan diet. The protein consumed by animals that is transferred to those eating meat comes from the abundance of proteins in the plant world. We’ve all heard the sound bites such as broccoli containing more protein per calorie than steak, and there is no smoke without fire, but the truth is we don’t need these facts and figures to prove we are getting enough goodness from our food. Animal proteins are ‘complete’ proteins, as they contain all the essential amino acids your body needs. Plant proteins are incomplete, lacking one or more amino acid, so you need to combine sources of different amino acids to get everything your body needs. If you have a balanced, varied diet, protein deficiency is not something you will likely ever suffer from, with or without animal products. A main reason why people can suffer from a protein deficiency is due to issues with absorption of nutrients, which is something that must be addressed, regardless of your chosen diet. However, if you are embarking on a meat- and dairy-free diet for the first time and are still concerned, or want to get some extra protein in for a long day or pre- or post-workout, here are some great sources that can be added to pretty much any dish: • QUINOA • BUCKWHEAT • SOY AND TOFU • BROWN RICE • BEANS AND LENTILS (SEE HERE (#ulink_63e9b9b7-111d-54c0-aaed-5c6a34583034)) • NUTS AND NUT MILK • OATS • SEITAN • TEMPEH • SPIRULINA • HEMP SEEDS • PEAS AND OTHER LEGUMES • CHIA SEEDS • LOTS OF VEGETABLES, BUT THE REAL PROTEIN HEROES ARE BROCCOLI, KALE, SPINACH, SPROUTS AND MUSHROOMS • HIGH-PROTEIN BREAD- such as Ezekiel Bread – a type of sprouted bread made from whole grains and legumes that have begun to ‘sprout’. Compared to white bread, made with refined wheat flour, Ezekiel bread is much richer in nutrients and fibre, with no added sugar. (#ulink_28fc83ef-b5db-5ee8-b853-dbe6a7257b8c) (#ulink_87547d7f-045b-5980-9a07-881fc9d190ff) Breakfast every day Pancakes (#ulink_143a55ca-1887-53b4-9e4f-77619834b96f) Pancakes are always a crowd-pleaser. Whether you like them stacked up high, served traditionally with sugar and lemon, or covered in all kinds of peanut butter or chocolate decadence, these light and fluffy pancakes are for you. These are the American-style versions, which are ideal for making in small, puffy discs. SERVES 4 150g (1¼ cups) plain flour 1 tsp baking powder 250ml (1 cup) almond milk or rice milk 2 tbsp maple syrup 1 tsp vanilla extract Pinch of salt Oil, for frying Combine the flour and baking powder in a large bowl, then add all the remaining ingredients, except the oil, and mix together with a whisk. You aren’t trying to whisk the mixture or add bubbles here, but a whisk just works best to make the batter nice and smooth. Use a brush to apply a thin layer oil to a frying pan set over a low heat, then add 1 tablespoon of the batter mixture to the pan – keeping it flat and level to make a neat circular pancake. Cook for a little over 30 seconds until the pancake is firm enough to slide when you shake the pan, then flip it over and cook for another 30 seconds until both sides are crispy and golden. Keep the pancake somewhere warm while you make the others. Cook the rest of the batter in the same way – you should have between 12 and 16 pancakes. Serve with your preferred toppings – my favourite way to serve these beauties is with coconut cream and fresh strawberries. Breakfast every day PB&J soaked oats (#ulink_c3d6a37e-d04c-59b6-a2ca-d0453455b65c) Peanut butter and jelly/jam is a classic flavour combination that has stood the test of time. Why not get some soaked oats involved and have a really tasty breakfast to start your day off right? Feel free to mix things up using different types of nut butters, berries and plant-based milks to customise this dish. SERVES 2 75g (¾ cup) rolled oats 1 banana, sliced 115g (½ cup) frozen pitted cherries (or use your favourite berry, such as strawberry) 2 tbsp of your favourite nut butter 250ml (1 cup) hemp or oat milk Add the oats to a large jar or a bowl followed by the sliced banana, cherries or berries and finally the nut butter. Make sure the nut butter isn’t creating a barrier between the milk and the oats, then pour the milk into the jar or bowl so that it coats the oats. Seal the jar or cover the bowl, then leave in the fridge for anywhere between 1 hour and overnight. Remove from the fridge 30 minutes before you want to eat it to allow the oats to reach room temperature. Enjoy! Breakfast every day Chia pudding (#ulink_635ad872-5da5-57cc-9b79-1225760218fa) Chia pudding is a nutritious and wholesome breakfast that is right on trend. These amazing little seeds soak up the plant-based milk and puff up to create a delicious rice pudding-like consistency. SERVES 2 Handful of your favourite berries, plus extra to serve 40g (⅓ cup) chia seeds ½ tsp grated nutmeg ½ tsp ground cinnamon 1 tsp vanilla extract Pinch of Himalayan salt 1 tbsp maple syrup 375ml (1½ cups) cashew milk Combine the berries and chia seeds in a small bowl. Whisk together the nutmeg, cinnamon, vanilla extract, salt, maple syrup and milk in a jug, then pour over the seeds and berries and stir gently to combine. Cover the bowl and leave in the fridge overnight to set. Serve the next morning with a few berries on top. Breakfast every day Quinoa and apple porridge (#ulink_379e61bb-c7c1-5c62-9be9-3020261e19dc) Worried about getting enough protein? Why not include quinoa in your breakfast? Quinoa is a complete protein with a full amino-acid profile, which means your body can utilise it really well. This porridge is perfect for a cold morning – comforting, warm and tasty, and it will fill you up and keep you going for hours. SERVES 2 50g (¼ cup) quinoa, rinsed and drained 25g (¼ cup) rolled oats ½ teaspoon ground cinnamon 1 apple, peeled, cored and grated 40g (¼ cup) raisins 1 tbsp ground flaxseed 125ml (½ cup) cashew milk or coconut milk To serve (optional) 1 tsp chia seeds Handful of raisins Maple syrup Coconut milk Nuts, seeds, etc. Add the quinoa and oats to a small pan along with the cinnamon. Pour in 125ml (½ cup) water and bring to the boil, then lower the heat and simmer for 10 minutes. Stir in the grated apple, raisins and ground flaxseed, then pour in the milk, stir and leave to simmer for another 10 minutes. Serve the porridge immediately, but go nuts and add all the goodness you like with one of the extra ingredients. I love this with a little dash of coconut milk and maple syrup! Delicious. Breakfast every day Dirty beans on toast (#ulink_433a6561-28c6-58be-ad5f-27de9e706903) Dirty beans on toast is a twist on an old favourite. It is a breakfast packed with fibre and protein, but the chillies make it the perfect hangover cure. Whether you had a late night or you just want to kick off your day with a bang, dirty beans on toast is a winner. SERVES 2 Olive oil, for frying 3 garlic cloves, finely chopped 3 jalapeños, roughly chopped 2 green chillies, deseeded and finely chopped 1 tsp smoked paprika 1 x 400g tin haricot beans, rinsed and drained 1 x 400g tin pinto beans, rinsed and drained 2 tbsp BBQ sauce 250ml (1 cup) passata ¼ loaf of your favourite unsliced bread Chopped coriander, to garnish Onion salt and garlic pepper, to taste (optional) Drizzle the olive oil into a pan over a low heat. Add the garlic, jalapeños and chillies and fry for a few minutes. Add the smoked paprika, stirring to coat the garlic and chillies, then add all the beans, BBQ sauce and passata and mix together. Simmer over a low heat for 15 minutes to allow the sauce to thicken, stirring occasionally. While the beans simmer, add a generous drizzle of olive oil to a frying pan set over a medium heat. Once the oil has begun to smoke slightly, cut two thick slices of bread and place them in the pan. Fry for just over a minute until lightly browned and crispy, then turn over and cook on the other side. Place a slice of bread on each plate and cover each with the bean mixture. Sprinkle over the coriander, onion salt and garlic pepper, if using, and serve with a smile! Breakfast every day Chocolate orange chia pudding (#ulink_29b19958-d74e-544e-94f3-2da94d269692) This is a really delicious breakfast that feels like a dessert! Because of the low sugar, healthy fats and high protein content, there is no reason you shouldn’t go ahead and treat yourself in the morning! SERVES 2 6 tbsp chia seeds 500ml (2 cups) cashew milk plus 2 tbsp 1 avocado, halved, peeled and stoned 1 tbsp maple syrup (optional) 2 tbsp cocoa powder 2 seedless oranges, divided into segments Grated vegan dark chocolate or cocoa nibs, to decorate (optional) Divide the chia seeds among two glasses or jars, then pour a quarter of the milk into each and stir with a fork. Jars are perfect for this because you can seal them with a lid, so if you are using a glass, cover it so it is airtight. Leave in the fridge to set for at least 3 hours. Once the seeds have soaked up all the liquid, blend the avocado with the remaining 2 tablespoons cashew milk, the maple syrup, if using, and cocoa powder in a blender until smooth. Add half the orange segments to each serving of the chia seed mixture, followed by the avocado and chocolate mixture, then top with the remaining orange segments. You can sprinkle some grated dark chocolate or cocoa nibs over, if you like! TIP You can make a large batch of the chia pudding by scaling up the quantities. It will keep in an airtight container in the fridge for a week. Stealing the show Apple and cinnamon French toast (#ulink_81937ec3-18d4-53cc-a4bb-91373941a989) Vegan French toast is amazing! Add apple and cinnamon and you have a party on your hands. This is the perfect breakfast to really show off with. Make this for someone special as a breakfast in bed and you have a permanent place in their good books. SERVES 2 1 tbsp chia seeds 2 tbsp flaxseeds ½ tsp ground cinnamon 2 tbsp apple sauce (or just blend some apple in a blender, or cook chopped apple until pulpy) 60ml (¼ cup) maple syrup, plus extra to serve 250ml (1 cup) cashew milk or oat milk 1 tsp vanilla extract 2 slices of sourdough bread Oil, for frying Fruit, to serve Icing sugar, for dusting (optional) Put the chia seeds, flaxseeds and cinnamon into a blender and pulse until finely ground. Add the apple sauce, maple syrup, milk and vanilla and blend until smooth. Pour the mixture into a wide bowl, then add the bread, one slice at a time, pressing down on it to make sure the mixture soaks right into it. Add a little oil to a frying pan set over a medium heat, then when hot, add the bread slices one at a time if necessary, and cook for a couple of minutes on each side until golden brown. Serve hot, with some fresh fruit and a drizzle of maple syrup or a little dusting of icing sugar. Stealing the show Vegan omelette (#ulink_76dc2b0e-fed8-5087-ba44-df8d83b550a9) Vegan and omelette might not be two words you ever thought you’d see combined, but I am here to tell you that you’re missing out if you’ve not yet tried this delicious dish. Slightly firmer than a traditional omelette, this vegan version has tons more flavour and there’s no harm done. SERVES 2 175g silken tofu 2 tbsp (½ cup) nutritional yeast 60g (¼ cup) gram (chickpea) flour 1½ tsp cornflour or arrowroot ¼ tsp ground turmeric Large pinch of smoked paprika ½ tsp salt 125ml (½ cup) aquafaba (juice from a tin of chickpeas) 1 tbsp olive oil, plus extra for frying Salt and black pepper, to taste Suggested fillings (optional) Vegan cheese Wilted spinach Chopped tomatoes Dijon mustard Add all the omelette ingredients to a blender and blitz until the mixture is smooth and there are no lumps. If it looks too thick to pour, add a splash more aquafaba. If you want to add vegan cheese to your omelette, stir it in now. Heat a little olive oil in a large frying pan over a medium heat. When the pan and the oil are hot, pour in half of the batter mixture and tilt the pan to coat the base with the batter. At this stage, add any of the fillings – I suggest chopped spinach and tomatoes, but go crazy and make it how you would a regular omelette. Cook for just over a minute, then carefully flip the omelette using a spatula and cook on the other side until browned. Serve hot with a pinch of salt and pepper to taste. Repeat with the other half of the mixture to make your second omelette. TIP This omelette is also great eaten cold – you can cut it up and make it into egg sarnies with a little vegan mayo and some spring onions scattered over. Stealing the show Benedict of the doubt (#ulink_167bf4d9-4f64-5932-b740-1662c0f857a2) Eggs Benedict is a long-standing breakfast classic served in hotels, restaurants and cafés all across the world. Here’s my vegan twist, made with seasoned tofu and a delicious vegan hollandaise. You can use the hollandaise recipes for dipping asparagus too! SERVES 2 ½ tsp smoked paprika 1 tsp dried oregano 1 tsp garlic pepper ½ tsp onion salt 175g firm tofu Oil, for brushing and frying 2 shallots or 1 small white onion, finely chopped 2 large tomatoes, cut in half 50g fresh spinach 2 muffins (check the label for eggs and milk, wholemeal usually don’t contain any) For the vegan hollandaise 60g (½ cup) cashews Juice of ½ lemon ½ tsp salt ½ tsp garlic powder ⅓ tsp ground turmeric 1 tsp Dijon mustard Start by making the hollandaise sauce. Soak the cashews for 1–2 hours in 125ml (½ cup) water and the lemon juice – this helps to break down the phytic acid in the nuts, making them easier to digest. Drain and rinse the cashews under cold water in a sieve, then add to a blender with the remaining ingredients and blend to smooth consistency. Set aside. Using a pestle and mortar, grind all the seasonings – paprika, oregano, garlic pepper and onion salt – to a fine powder, then tip out on to a flat plate. Cut the tofu in half and dab with kitchen paper to remove any moisture. Brush the tofu slices with oil and press them into the seasoning to coat on all sides. Heat a little oil in a pan over a medium heat, then add the shallots, tomato halves and tofu and fry for 10 minutes, turning the tofu every couple of minutes to brown on all sides. Wilt the spinach in a separate pan with a little water over a low heat, then scoop out with a slotted spoon and stir into the tofu. Cook for 1 minute. Meanwhile, halve the muffins and toast lightly. Warm the hollandaise sauce in a pan over a low heat. Put the muffin halves on two plates and layer the spinach, tofu and tomato on top, then a dollop of warm hollandaise sauce. Garnish with a dusting of smoked paprika and serve immediately. (#ulink_c478a54b-82d4-503d-925d-ca4f19e986f1) Quick bites Vegan pesto (#ulink_30645a62-3468-5bfe-a5a7-c9f1641f6db1) Pesto is my favourite sauce! I love it on everything. I could create a book dedicated to it (and I might), so this is my pesto recipe that you can use time after time and pair with all kinds of delicious dishes. Add vegan cheese for extra decadence and an added melty bonus. MAKES 1 JAR 70g (½ cup) pine nuts 3 large garlic cloves, roughly chopped ¼ tsp sea salt, plus more to taste ½ tsp black pepper 1 tbsp (¼ cup) nutritional yeast 50g (2 cups) roughly chopped basil leaves 50g strong vegan cheese, grated (optional) Juice of ½ lemon 4 tbsp extra virgin olive oil Bash the pine nuts using a large pestle and mortar to break them up, then grind to a dense paste. Add the garlic, salt, pepper and nutritional yeast and grind into the nut paste. Add the basil leaves (fine stems are ok but avoid large stalks) and begin to bash the leaves down until they become darker and moist, then blend them into the paste. Scatter in the vegan cheese now, if using, blending it into the pesto evenly. Lastly, pour the lemon and oil into the pesto mix slowly, a little at a time, stirring it to your preferred consistency. If you are looking for a quick alternative method, just add the ingredients to a blender and blend until smooth. Store in a jar and use within a week. Quick bites Pesto muffins (#ulink_47349285-c799-5692-96f8-a9363bfc9e9b) Pesto muffins are perfect for snacking on the go. Try them with my Wholesome tomato soup (#litres_trial_promo). MAKES 12 250g (2 cups) plain flour 2½ tsp baking powder ½ tsp salt 310ml (1¼ cups) oat milk 60ml (¼ cup) olive oil 1 tbsp ground flaxseed 1½ large courgettes 60ml (¼ cup) Vegan pesto (#u6346131d-17e4-51be-bb45-a403f1ee0c08) Basil leaves, to serve Preheat the oven to 200°C/180°C Fan/400°F/gas 6 and grease the cups of a 12-hole muffin tin. In a large bowl, mix together the flour, baking powder and salt. In a small bowl, combine the milk, olive oil and ground flaxseed. Let the flax sit for 5 minutes. Grate the courgettes, setting aside a few tablespoons for decoration after baking. Add all the wet ingredients to the dry ingredients and stir until combined. Tip in the grated courgette and pesto and stir to combine all the ingredients, until a batter is formed. Spoon the batter among the greased muffin holes and place the tin in the oven. Bake for 20 minutes, or until golden brown on top and cooked through. Allow to cool before serving. Top with courgette shavings and basil leaves, and serve. Quick bites Pesto stuffed mushrooms (#ulink_3945e39d-7e85-5df8-85b8-9e6b59780f60) Stuffed mushrooms are so versatile. Serve them with chips, sliced for a creamy pasta dish or surrounded by roasted veggies. Such a useful and tasty recipe. SERVES 2 4 portobello mushrooms Olive oil, for brushing 4 tbsp Vegan pesto (#u6346131d-17e4-51be-bb45-a403f1ee0c08) Wipe the mushrooms with damp kitchen paper to remove any dirt, then brush all over with olive oil. Turn the mushrooms upside down, remove the stalks and pack 1 tablespoon of pesto into each mushroom. Place under a medium grill for 10 minutes until browning. Serve immediately. Конец ознакомительного фрагмента. Текст предоставлен ООО «ЛитРес». Прочитайте эту книгу целиком, купив полную легальную версию (https://www.litres.ru/brett-cobley/what-vegans-eat-over-100-simply-delicious-dishes/?lfrom=334617187) на ЛитРес. Безопасно оплатить книгу можно банковской картой Visa, MasterCard, Maestro, со счета мобильного телефона, с платежного терминала, в салоне МТС или Связной, через PayPal, WebMoney, Яндекс.Деньги, QIWI Кошелек, бонусными картами или другим удобным Вам способом.
КУПИТЬ И СКАЧАТЬ ЗА: 1361.15 руб.