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www.vpsg.info PO Box 194, Enfield, Middx EN1 4YL 020 8363 5729 [email protected] To: All Catering Managers/Visitors’ Centres News-sheet No:15 March 2011

21 Hylton Street Winner Hockley of the Birmingham Yuletide B18 6HJ Competition Tel: 0121 523 1730 Fax: 0121 523 1749

From left to right: Simon Foster (Caterer), Darren Courtney (Shift Manager), Lisa Bagshaw (Deputy Catering Manager), Dan Smith (Catering Manager), Jo Godfrey (Caterer), Lee Deaville (Caterer). The Importance of Providing a Selenium Source to Vegans See page 2 for the winning recipes. Selenium is essential for thyroid function and metabolism. One brazil nut daily is recommended as brazils are the richest Vegan Margarine plant source of this . However, when brazils are not available selenium Many margarines are unsuitable for vegans can also be obtained from sunflower and because they contain , lactose or sesame seeds. Some selenium can be D3 (which is derived from sheep’s wool). The found in wholegrains, but levels will vary following margarines on the 3663 listing are depending on the soil that they have been suitable for vegans: grown in. Rebecca Henderson, Advocacy Officer, 10314b BEST VALUE MARGARINE, PORTION, 8g SUNFLOWER, LIGHT, ROMI 01785 PHASE DAWN PACKET MARGARINE 48 x 250g

Definition of a Vegan Contents

VEGANISM may be defined Abhorrence of the cruel practices • HMP Lewes wins the as a way of living which seeks to inherent in an agricultural system Yuletide Competition exclude, as far as possible and based on the abuse of • Vegan Margarine practical, all forms of exploitation is probably the single most • The Importance of Selenium of, and cruelty to, animals for food, common reason for the adoption clothing or any other purpose. of , but many people are • NEW 3663 List of Basic Vegan drawn to it for health, ecological, Products In dietary terms it refers to the resource, spiritual and other • 5-a-Day by The Vegan Society practice of dispensing with all ani- reasons. mal products, including meat, fish, • The Importance of Calcium , eggs, , honey, The above information was and Vitamin B12 and their derivatives. In terms of provided by the Vegan Society, • Vegan Puddings clothing, the wearing of such items which was formed in 1944. • Chickpea Flour Recipe as leather, suede, wool, etc would not be acceptable to vegans. For more information see: • Visitors’ Centres / Catering www.vegansociety.com Nominations 2011 invited

1 Winner of the by HMP Lewes Yuletide Vegan Wellington Competition Ingredients serves 6 serves 10 Jus-rol puff pastry 350g (12½ oz) 600g (1lb 5 oz) Bottom layer Onion, finely diced 115g (4 oz) 200g (7 oz) Button mushrooms, sliced 125g (4½ oz) 210g (7½ oz) 1 tbsp 1½ tsp Methodology: Cumin ½ tsp 1 tsp Preheat oven to 200°C/400°F/Gas 6. Top layer Bottom Layer: Sauté mushrooms, onions 1 tbsp 1½ tbsp and cumin in oil for 5 minutes over a me- TVP mince 225g (8 oz) 370g (13 oz) dium heat until soft. Set aside to cool. Hot 125 ml (4½ floz) 200ml (7 floz) Top Layer: Fry garlic and peppers in oil Red pepper, diced ½ 1 for 5 minutes. Then add hot water, beans and herbs. Stir in the TVP mince and gen- Green pepper, diced ½ 1 tly cook until all the liquid is absorbed. Yellow pepper, diced ½ 1 Mix cornflour and cold water together, and Garlic, chopped 2 cloves 3-4 cloves add sufficient to the hot mixture to bind Mixed beans 250g (9 oz) 425g (15 oz) (should be quite dry). Add the nuts and Tarragon 1 tsp 2 tsp leave to cool. Basil 1 tsp 2 tsp Roll out pastry into required number of squares. Fill the centre of each square Oregano 1 tsp 2 tsp with a layer of the mushroom mix. Add a Cornflour 2 tbsp 3½ tbsp quarter of the TVP mixture on top of each Cold water 2 tbsp 3½ tbsp pastry square. Fold up each corner to the middle and seal parcel. Brush with soya Mixed chopped nuts 50g (1¾ oz) 85g (3 oz) and bake for approximately 20-30 & black pepper to taste to taste minutes or until golden brown. Winner The same recipe can be used for mini wellingtons. In- of the stead of squares, roll out pastry into a thin roll Yuletide shape, put filling down centre, roll, cut to size and bake. Competition Frozen Yoghurt Swirl by HMP Lewes Alternative: Replace TVP with green lentils or similar pulse. Ingredients serves 4 serves 10 Soyage peach and apricot yoghurt 3 8 New Booklet to be issued in Fresh or frozen raspberries 150g (5½ oz) 400g (14 oz) April: Sandwich, Baguette and Icing sugar to taste to taste Wrap Fillings Methodology: This handy booklet Purée ¾ of the raspberries and strain though sieve. Add icing sugar and contains 16 economi- then lightly swirl into the yoghurt. Do not over mix. cal and tasty sand- Divide the remaining berries into containers (polystyrene cups work well wich fillings for those but depend on security issues). prisons offering this Add the mixture and freeze. option for lunch. They You can always add a stick to make them into lollies. are all simple, quick to prepare, nutritional 3663 List of Basic Vegan Products and tasty too! prepared by VPSG To name a few of the Sandwich Spreads: Peanut Hummus, Butterbean and VPSG has compiled a comprehensive list (16 pages) Fresh Herb, Carrot and , Sweet of vegan products that are suitable for all prisoners. It Potato and Almond. Wrap Fillings: Grilled is felt that this list will be useful not only when ordering and Sunflower Seeds, Roasted goods for general use, but also at meetings with vegan Vegetables and Chickpeas. prisoners. Recipes in this booklet should help to pro- For ease of use it is divided into sections such as vide part of the daily required for a nuts/seeds/dried , pulses. A downloadable copy is healthy vegan diet and also some of the 5-a- available on our website www.vpsg.info. If you would day. All the ingredients are on the 3663 list- prefer a hard copy just call Lidia on 0208 363 5729 or ing! We hope you find it useful. If you have a email us on [email protected]. recipe which you would like included in our next edition, let us know! 2 RebeccaRebecca HendersonHenderson AdvocacyAdvocacy OfficerOfficer TheThe VeganVegan SocietySociety

5-a-Day do similar starchy vegetables, like counted as part of the total. yams and plantain. As a minimum, 5 portions of fruit and Aim to include a variety of different vegetables should be served every One portion of vegetables is 80g. and vegetables to maximise day. There are many health benefits nutritional benefit. from eating fruit and vegetables: A medium sized fruit (such as an orange or a banana) is one portion. • They are high in a range of When the fruit is smaller, two or more Who Receives a Vegan nutrients vital for good health. fruits are needed to make a portion. Diet? For large fruit, such as melon or • Eating 5 portions a day may reduce pineapple, an appropriately sized Prisoners do not need to be the risk of slice can equal a portion. members of The Vegan Society in and certain cancers. order to receive a vegan diet. Beans and pulses can count towards • Generally, fruit and vegetables are a maximum of one portion per day. If a prisoner says that they are a low in calories and . Eating them Three heaped tablespoons of pulses vegan, or that they have become instead of foods that are high in fat make up one portion. More pulses a vegan, they should be treated as and refined sugar can help us to cannot count towards more portions. one, unless it becomes obvious that achieve or maintain a healthy weight. they are not following a vegan diet. One 150ml glass of unsweetened Eating more than 5 portions a day 100% fruit or vegetable juice can Even then, it should be remembered may bring additional benefits. count as a portion, but only one glass that vegans may be mistaken and counts. Further glasses of juice do wrongly believe that a product Fresh, frozen and canned fruits and not count towards the 5-a-day total. is vegan when it is not. Clear vegetables can all count towards the information regarding which foods total, as can dried fruit. Potatoes do Fruit and vegetables which have are vegan and which are non-vegan not count towards the total and nor been incorporated into can be can help with this.

The Importance of Calcium and B12 Nominations CLOSING in the Vegan Diet DATE for Catering 31st Calcium is needed for many August Awards 2011 tasks, including nerve and muscle 2011 function as well as blood clotting. Low vitamin B12 intake can cause anaemia and damage to the This year’s nominations for our Catering Awards nervous system. The only reliable are NOW OPEN. For more information call Jo-Ann vegan sources of B12 are fortified on 0208 363 5729 or download a nomination form foods and supplements. from our website www.vpsg.info. In order to provide sufficient CLOSING DATE 31st August 2011. A copy of calcium and B12 in the Vegan Diet your pre-select menu, including a list of additional in prison it is important to issue 3½ supplements, should be attached and posted to litres of Fortified Soya Milk/week VPSG, PO Box 194, Enfield EN1 4UB or emailed (i.e. 2 x 250ml cartons/day). to [email protected].

3 Vegans also like the occasional pudding too! Although fruit is recommended as the healthy option we regularly receive letters from vegan prisoners saying how much they would love the occasional pudding (especially at weekends), so here are a couple of popular recipes used at the IOW Prisons and HMP Gartree for you to try! If you have a popular vegan dessert at your prison that you would like to be included in the next news-sheet email it to [email protected]. Methodology: Preheat oven to 149°C/300°F/Gas 2. Bread Pudding by IOW Prisons 1. Crumble the bread together in a mixing Ingredients serves 72 bowl. 2. Gently turn in dried fruit, sugar and mixed White bread 4 x 800g (28 oz) loaf spice. Brown bread 4 x 800g (28 oz) loaf 3. Add water and melted margarine and bind Sultanas or raisins 1.36 kg (48 oz = 3lb) together until the mixture is of a mix consistency. Sugar (also for sprinkling on top after ) 900g (32 oz = 2lb) 4. Place mixture into a lightly greased non- Water 3 litres stick oven tray (using vegetable oil). Vegan margarine, melted 4 blocks x 250g 5. Bake at 149°C/300°F/Gas 2 for 50 minutes. Turn oven to 175°C/350°F/Gas 4 for further 5 Mixed spice 55g (2 oz) minutes.

Cookies by HMP Gartree Methodology: Preheat oven to 160°C/325°F/Gas 3. Ingredients serves 30 serves 150 Melt margarine, sugar and syrup in a Vegan margarine 175g (6 oz) 850g (1lb 14 oz) saucepan. Mix in dry ingredients. Dissolve Sugar 225g (8 oz) 1.13 kg (2lb 8 oz ) bicarbonate of soda in water, then add to Golden syrup 1 tbsp 90ml (5 tbsp ) mixture. Form into golf-size balls and slightly flatten. Place on an ungreased baking tray Plain flour 225g (8 oz) 1.13 kg (2lb 8 oz ) and bake for 10–15 minutes. Rolled oats 225g (8 oz) 1.13 kg (2lb 8 oz ) Alternative: Can also be used to make Dessicated 225g (8 oz) 1.13 kg (2lb 8 oz ) flapjacks by adding slightly more water to the Bicarbonate of soda ½ tsp, dissolved in 2½ tsp, dissolved in 180 mixture and pressing into an oiled tray. 2 tbsp hot water ml (10 tbsp) hot water Catering Information Guide Chickpea Flour Recipe We still have some free Ingredient: Just 2 cups of dried chickpeas. copies of our Catering 1. Add the chickpeas in small batches to a Information Guide food processor, coffee grinder or blender and available. process until smooth. If you would like an extra 2. Run through a sieve to remove any large copy, let us know and we particles. Use as directed in recipes. will pop one in the post for you. Chickpea Fritters Ingredients serves 4 Chickpea flour 225g (8 oz) Ground cumin, black mustard seeds 1 tbsp each Turmeric, cayenne, cornstarch 1 tsp each Visitors’ Centres’ Awards Last year four Visitors’ Ground coriander, baking powder 1 tsp each Centres won one of our Water up to 225ml awards for their efforts (8 fl oz) to ensure that vegan prisoners and their Vegetable oil as required guests could enjoy some Vegetables in season 285g (10 oz) vegan goodies during their visits. If you would Batter: Mix flour and dry ingredients together in a large like to be considered for bowl. Add half of the water and stir thoroughly. Gradu- one of this year’s awards ally add more water until mixture is thick enough to coat call us on 0208 292 8325 a wooden spoon. (The batter can be made up to several for more details. hours in advance.) Heat oil in a fryer. Dip bite-sized pieces of vegetables (e.g. broccoli, cauliflower, peppers, mushrooms) Or if you would like a list of vegan products (easily into the batter and fry in batches for approximately 2 minutes sourced locally) let us know and we will pop a copy in the post. until golden brown. 4