NUTRITIONIST'S NOTEBOOK

Welcome

Throughout history, food has been considered more than

NEWS

A round up of the latest vegan food, product news, and gadgets

HOT PRODUCTS

OUR PICK OF THE BEST ON THE VEGAN SCENE

BOOK REVIEWS

We give our verdict on the latest plant-based guides

COOK like a PRO

With a few tips and tricks you can rustle up this Japanese treat

VEGAN GLOSSARY

Our guide to the wonderful world of popular plant-based ingredients

LOOSE ENDS

Make the most of your leftover ingredients with these recipe ideas

ONIGIRI RICE

*Use a glutinous, short to medium grain black rice

ONIGIRI FLAVOURS

Pure rice (white, black or brown), sea salt, wrapped

FILLED ONIGIRI

• 1/2-1 tsp miso paste, optionally mixed with toasted

FLAVOURED RICE ONIGIRI

• 1 tsp aonori (nori flakes), 1 tsp toasted sesame

THERE SHE GLOWS AGAIN

Oh She Glows blogger Angela Liddon talks about food, health, and her second cookbook

ESSENTIAL GUIDE TO TVP

This retro classic has stood the test of time

FINGER ON THE PULSES

Everything you need to know about beans, peas, and more

10 TASTY RECIPES USING PULSES

Grind 1 teaspoon garlic powder, 1 teaspoon fennel seeds

PULSES PRODUCTS

OUR PICK OF THE BEST…

VEGETABLE AND ‘CHEESE’ SOUP

The nutritional yeast gives this soup a bit of a ‘cheese-like’

CURRIED CHICKPEA SALAD

This chickpea salad is lightly spiced with curry flavours

PILLOWY PUMPKIN SNACKING COOKIES

I love crispy cookies, but sometimes I want a soft

BON APPETIT

Feast your senses on this rustic menu, rustled up by chef and Instagrammer Gaz Oakley – exclusively for Cook Vegan reader

FRENCH ONION SOUP

1 Start with the croutons. Preheat oven to 150°C (Gas

SAUTEED FRENCH BEANS WITH KALE AND CHERRY TOMATOES

1 Pre heat a non-stick frying pan/ wok, add the oil

SIMPLE RATATOUILLE

1 Heat the oil in a pan over a medium heat. Add the

MUSHROOM BOURGUIGNON

1 In a large saucepan, heat the olive oil. Once hot

CARAMELISED SHALLOT TARTS

2 Heat the oil in a non-stick large frying pan, over

CHOCOLATE, BANANA & AVOCADO MOUSSE POTS

1 In a blender, combine all the above ingredients,

DITCH the fish NOT omega 3

Some people who give up eating meat continue to eat

TURMERIC RAMEN

• 4 fresh turmeric roots (you can get these at Indian

ASIAN PESTO SAUCE

Zesty orange, chilli sauce, and ginger are just a few

CHIPOTLE PEANUT SAUCE

1 Place all ingredients into the Vitamix container

LOVE THE CRUNCH SUMMER SALAD

This quick and easy salad packs a real crunch.

TOFU BENEDICT

Replace the tempeh bacon or vegan ham with sautéed

HOLLANDAISE SAUCE

• 2 tbsp unbleached all-purpose flour (use rice flour

ASPARAGUS, MINTED PEA AND CARAMELISED RED ONION TART

• One 35 x 22.5cm (14in x 9in) sheet ready rolled puff

GRIDDLED BRITISH ASPARAGUS WITH GREMOLATA

A simple and tasty starter, this citrus Italian condiment

PESTO-ROASTED BROCCOLI

• 1 large head of broccoli (about 500g), cut into medium

RADISH AND CITRUS CHINESE LEAF SALAD

• 2 oranges, peeled, quartered and sliced to remove

PEA AND LEMON RISOTTO WITH A MINT OIL DRIZZLE

1 Begin by making the mint oil, as it will need time

SPAGHETTI BOLOGNESE

1 Soak the soya mince in enough water to cover, and

THAI RED CURRY

• 235ml (1 cup) coconut milk plus 235ml (1 cup) of

SOYA CHUNKS NOODLE SOUP

1 Soak the soya chunks in enough water to cover and

SUSHI BURGER WITH TERIYAKI TOFU STEAK

1 To make the sushi rice bun, cook the sushi rice by

SUPER GREENS SLAW

• 4–5 tbsp seeds of choice (e.g. pumpkin, sunflower

CHILLI CHICKPEA SANDWICH

• 2 tsp hot sauce or sweet chilli sauce (plus more

CHEESY NACHO SAUCE

1 Blend all ingredients in a high-speed blender until

MATZO BALL SOUP

• 150g (1½ cups) All-Purpose gluten free flour mix

ALL-PURPOSE GLUTEN-FREE FLOUR

Use this recipe for the Matzo Ball Soup

NO-SODIUM VEGETABLE BROTH

Use this recipe for the Matzo Ball Soup

FISHLESS FILLETS

Both kids and adults love finger foods, and this recipe

BAKED SALT AND VINEGAR FRIES

This recipe has all the crunchiness of traditional

BREADED ONION RINGS

• 2 large red or white onions, cut into ¼ inch thick

COURGETTE QUINOA BURGERS

1 Cook quinoa as directed on packet then set aside

SWEET POTATO AND BASMATI RICE CASSEROLE

If your family is new to Indian cooking, this is a

HARISSA CHICKPEAS

• 1 x 400 g tin (2 cups) chickpeas (garbanzo beans)

BLACK BEANS AND RICE ENCHILADAS

Beans and rice makes this a more substantial casserole.

ADAPTABLE ONE POT CURRY

1 In a large pot or casserole dish, heat the oil over

SPICED LENTIL TACOS WITH GRILLED PINEAPPLE SALSA

You can use an equal amount of Puy lentils in place

CURRIED MUNG BEAN AVOCADO TOAST

Sprouts and mung beans elevate avocado toast to the

PIGEON PEA SAMOSA BAKE

For an aromatic garnish, sprinkle the pastry with crushed

EASY MUNG BEAN SALAD

• Pinch of red chilli powder (add more if you prefer

MASALA CHANA CHAAT

• 1 x 400g (2 cups) can drained brown chickpeas (kala

TAMARIND AND DATE CHUTNEY

To accompany the Masala Chana Chat Recipe

POPPED MAMRA

To accompany the Masala Chana Chat Recipe

HANGOVER CURE SMOOTHIE

This exotic, green smoothie with mango, avocado, banana

BLOODY HELL SMOOTHIE

A very nifty and well thought out mix of grapes, red

SEXY THING SMOOTHIE

This is almost like a real beach cocktail—only better. It’s packed with valuable minerals, antioxidants, and chlorophyll. The tropical flavour creates a happy mood, and it tastes like a glorious day full of sun, beach, and ocean.

OREO SMOOTHIE

1 Place everything into the blender and blend until

PEANUT BUTTER SMOOTHIE

1 Add all ingredients to a blender and blend on high

KIWI AND CHIA SEEDS SMOOTHIE

3 Add the kiwis, bananas and chia seeds and Blend again

CHIA SEED LEMONADE

1 In a cocktail shaker, mix the water, lemon juice

GLUTEN-FREE CHOCOLATE CAKE

• 15 small dates, soaked overnight in cold water or

MATCHA SHAKE

• 1 homemade matcha chocolate brownie (see opposite

MATCHA BROWNIES

• 60ml (¼ cup) maple syrup (you can use any other liquid

GLAZED LEMON WONUTS

• 100g (1 cup) All-Purpose Gluten-Free Flour Mix (see

ALL-PURPOSE GLUTEN-FREE FLOUR MIX

Use this recipe for the Glazed Lemon Wonuts

RAW VEGAN CINNAMON AND CHOCOLATE CAKE

• 225g (1 cup) pitted dates, soaked in warm water for

CHOCOLATE POPS

• 1 10oz bag (1⅔ cup) unsweetened vegan dark chocolate

CHOCOLATE MATCHA MINT COOKIES

1 Preheat oven to 180°C (Gas Mark 4/350˚ F).Line a

CHOCOLATE SUGAR COOKIES

1 Preheat the oven to 180°C (Gas Mark 4/350˚F). Line

BIG APPLE PIE

• 300g (3 cups) unbleached all purpose flour, plus