#EatKind Guide An easy to follow, go-to guide to help you on your journey to consuming more plant-based meals! Introduction

Thank you for taking our #EatKind pledge! By reducing and replacing your Content: consumption of animal products, you are taking a stand to help end the suffering of 4 Tips to get started millions of farm animals worldwide. Eating 5 Plant-based food is packed with nutrition more plant-based foods also boasts other benefits, such as improving your health 6 Terrific alternatives and the health of our planet. . 7 Plant-based alternatives to look our for Taste, texture and flavours #EatKind for animals, your health, and the planet! 8 5 Beginners’ guide to vegan grocery shopping With sustainable food consumption on the rise, veganism is currently one of the biggest food trends in the world. More people 6 How to eat plant-based when dining out than ever before are adding plant-based meals into their diet, and 11 Some delicious plant-based recipes it has never been easier (or tastier) to do so. Long gone are the old clichés about having to give up your favourite foods, or about vegan alternatives being artisanal and expensive. Plant-based foods have gone mainstream and you can now have a vegan version of almost anything you like from burgers and brownies to pasta and pastries. HSI/UK’s #EatKind campaign aims to help you on your journey – this could mean a few meat-free days a week, eating vegetarian, or going fully plant-based. Our guide offers helpful information on how to stock your pantry, which alternatives you can feast on, and what to cook at home – including mouth- watering recipes!

If you have any questions, or want to implement a plant-based program at your school, university, or canteen, reach out to us via: forwardfooduk.org/contact You can also find many more delicious recipes and additional information on our Forward Food website. Worried about nutrition? You don’t have Plant-based 101 to be. A balanced plant-based diet, rich in tips to get started a variety of whole plant-foods, means you can consume all the nutrients you need. To avoid feeling overwhelmed by the idea of eating vegan, take small steps. Preparation is key and these simple tips Well balanced plant-based diets, that are also low in will help set you up for your culinary experience. saturated fat, can help you manage your weight and may reduce your risk of type 2 diabetes, cardiovascular disease and some cancers… Well-planned plant-based diets can support healthy living Understand what plant-based food means. No fancy gadgets needed. Preparing plant-based The first step to eating more plant-based is to know what dishes require only a few basic kitchen utensils that you at every age and life-stage. Include a wide variety of healthy whole it entails. Plant-based foods are free from all animal- should have in your kitchen already. A good blender foods to ensure your diet is balanced and sustainable. derived products, including red meat, chicken, fish and and mixer will make your life (a whole lot) easier, but BDA, The Association of UK Dietitians seafood, eggs, dairy, gelatine and honey. Instead, you you can definitely whip up great dishes without can fill your plate with a variety of wholefoods such as expensive equipment. Some examples of the most essential nutrients available in plant-based whole vegetables, fruit, grains, nuts, seeds and legumes as well foods include [designer to include visuals of the whole foods]: as protein alternatives such as tofu, seitan and veggie meat alternatives. Protein: Eat with friends. Whether you’re adding more Beans, whole grains, nuts and tofu are excellent protein sources, free of Feast your eyes on a few easy and tasty plant- plant-based options to your week in small steps, or cholesterol and animal fat. They also contain fibre, folate and dozens of based recipes to look forward to. The best way to switching to a meat-free and dairy-free diet, it’s always health-promoting phytonutrients. Some plant-proteins contain more protein start is to try cooking the vegan versions of the dishes easier (and a lot more fun) when you’re not doing it per calorie than beef! So, if you’re consuming a varied vegan diet and getting enough calories, you are probably getting enough protein. you love. There are thousands of recipes available online alone. Get your friends and family involved in sampling to help fulfil your culinary desires. new dishes, or connect with some of the many community groups, social media platforms, dinner Iron: Think ahead about what you want to eat. clubs and events happening around the country that Green, leafy vegetables; grains (rice, oats, enriched cereals); soy products Planning your meals will help you avoid getting stuck in offer support. Here are a few of our favourite UK- (soymilk, tempeh); nuts and dried fruits are all good sources of iron. For best a rut. It will help you follow a more balanced diet, create based groups and platforms: iron absorption, enjoy these foods with others rich in Vitamin C like citrus fruit, excitement for what is to come, help save you money strawberries and leafy green vegetables. and build your confidence at creating delicious and Vegan Society: varied dishes. www.vegansociety.com Calcium: Shop with intent. Shop with intent. Once you have a Veganuary: Plant-based sources include fortified dairy-free milks (such as soy, rice and few recipes in mind, it’s time to draw up a shopping list www.facebook.com/groups/veganuary almond) and orange juice; greens, beans; nuts and seeds. Fortified dairy-free and fill your pantry and fridge. Make sure you have all the milks typically contain the same amount of calcium as dairy, but none of the non-perishable essentials for daily use and think about Vegan special offers UK: saturated butterfat, cholesterol or lactose, and are a better source of iron. how often you need to make a trip to the local market or www.facebook.com/groups/228297654016490 retailer for fresh produce. Take a look at our suggested shopping list on page 9! Little Vegan Kitchen: Omega-3s: Flaxseeds; walnuts and algae oil DHA supplements are healthy sources of www.facebook.com/groups/772648346117003 Prepare for emergencies. Prepare for emergencies. omega-3 fatty acids, without the industrial toxins such as mercury found in fish and fish oil supplements. Sometimes life throws us a curve ball or our schedules Proveg UK: are just too hectic to cook a meal from scratch, so proveg.com/uk/ always have a ready-made, frozen meal or quick-to-cook Vitamin B12: alternative in the freezer. A good idea is to prepare a big Vegan dining hub, London: Fortified foods, such as some breakfast cereals; soy milk; sandwich spreads and batch of your favourite dish and freeze it in individual www.meetup.com/Vegan-Dining-Hub-Vegan- types of nutritional yeast are cholesterol-free sources of Vitamin B12. However, portions. Or you can buy plant-based ready meals Supper-Clubs-in-London/ this is the one vitamin you might want to consider supplementing if you are not and products like burgers and sausages at virtually all consuming a lot of fortified foods. supermarkets and online.

4 nutrition 5 A few brands and products* that TERRIFIC offer plant-based alternatives to ALTERNATIVESALTERNATIVES look out for: Plant-based meats Plant-based mayo, smears and sauces Dairy products: l Fry’s Family Foods Today there are many Milk is one of the easiest ingredients to replace l Cauldron l Pure Free- from products on the market and there are plentiful options available. Soya milk is the most l Quorn l Sacla that act as alternatives to known non-dairy milk replacement, but you can also opt for l Tofurky l Vitalite rice milk, oat milk, almond milk, coconut milk and even pea milk! l Linda McCartney l Nando’s Vegan Perinaise animal-based ingredients It is often said that cheese is the hardest food item to l V-Bites l Biona and food items. Some, “give up”. Luckily you don’t have to! You can replace your cheddar, mozzarella l Beyond Meat l Plamil like nut milks and veggie and even cream-cheese with a non-dairy version. These cheeses are often l Impulse Foods (tempeh) l Granovita coconut-oil based and come in a variety of flavours, just like the original. Nut- l Wicked Kitchen l Hellman’s Vegan mayo patties, come in ready- based cheeses are also delicious and easy to make at home. l Hunter & Gather to-consume forms, while Thick and creamy soya, oat or coconut-based yogurt is a great- Dairy-free Cheese tasting topping for muesli and fresh fruit. You can have it smooth, chunky others, like chickpea Plant-based eggs or as a drinking-yogurt. l Violife flour and aquafaba, are Even cream can be replaced by coconut cream or a non-dairy l Tofutti l Orgran ingredients that can alternative. Use it in desserts or as a dressing on top of soups and in l Cheezly l Follow Your Heart be used in interesting curry sauces. l Raw food Rosie l Oggs l Vegusto l The Vegg (but easy) ways to whip Meat: l Follow Your Heart l Free & Easy up traditional culinary l Koko l Terra Vegane creations. Eating vegan All major UK supermarkets provide a variety of l Applewood l Bob’s Red Mill flavoursome and juicy meat alternatives – perfect l Daiya l Ener-G doesn’t have to be pricey. for the barbeque, or in homecooked meals like stews, l Flavis Basic plant-based foods pastas, pizzas and wraps. Think patties, sausages, chicken-less or beef-less strips, nuggets, schnitzels, meatless balls, and even bacon. Stock up on a few products to Dairy-free milks like fresh fruit and keep in your freezer or have fun with friends or the kids by making your own. /creams/ Yogurt Plant-based Chocolate vegetables, pulses and and desserts There are also many fresh and wholefood ingredients you can use to l Alpro beans, and grains like replace meat, like lentils and beans in lasagne, shepherd’s pie and enchiladas or l Oatly l Booja Booja tofu and mushrooms in stir-fry’s and skewers. rice, pasta and oatmeal l Rude Health l Feed Me Vegan l So Delicious l The Free From Kitchen Co are some of the most Eggs: l Provamel l Coconut Co inexpensive products to l Rebel Kitchen l So Delicious Think you can’t have scramble eggs on a plant-based l Coyo l Almond Dream purchase – and they are diet? Think again! Firm crumbled tofu, fried with Kala Namak l Minor Figures l Ben & Jerry’s (black salt), turmeric and a dash of pepper and spices make for a terrific also the healthiest! Buying l l scramble breakfast. Plenish Deliciously Ella seasonally and stocking l Ombar Another eggy favourite that you can mimic at home is a chickpea up on bulk non-perishable omelette. When this versatile flour is mixed with a non-dairy milk, baking powder items can also be easier and spices, it creates a beautifully fluffy omelette on the inside with a crunchy layer on the outside. * Reference in the EatKind Guide to any specific commercial product, on your wallet. or the use of any brand, trade, firm or corporation name is for the Baking without eggs is also as easy as (vegan) pie. There are many information of the public and does not constitute or imply endorsement, ingredients that you can use as egg-celent alternatives including ground flaxseed recommendation or approval by Humane Society International or its flour, applesauce and aquafaba (chickpea brine). affiliates of the product, or its producer or provider. 6 7 Plant-based foods can provide a variety of textures and flavours that Beginners guide taste will tickle your taste buds: to plant-based grocery shopping Creaminess: We often seek out a creamy, fatty texture in our food. Not only do we need Shopping for plant-based essential fatty acids, especially Omega 3, to absorb vitamins A, D and E, there’s Basic monthly shopping list: the mouthfeel too, the fat helps to prolong flavours as it holds ingredients on foods might seem daunting This list consists of your basic pantry and freezer essentials and includes: grains the tongue. In the West, dairy has typically been the go-to for creaminess but at first, but you’ll be (pasta, rice, cereal), sugar, flours, oil, long-lasting vegetables (potatoes, sweet dairy consumption is down more than 30 per cent over previous years as people potatoes), non-dairy milk, dried or tinned goods (lentils, beans, vegetables), surprised by how quickly move to other healthy and more sustainable options. Non-dairy alternatives like spices, sauces, nuts and seeds, sweets, biscuits, and frozen foods (meat nut milks, yogurts and creams are secret weapons for creating rich and creamy you learn to read labels, alternatives, frozen vegetables, frozen berries). texture in a plant-based dish. Other creamy classics include fats such as coconut butter, tahini and nut butters, spreads like hummus, cooked and pureed veggies identify “accidentally” like cauliflower and pumpkin, and the absolute fall-back favourite: avocado. plant-based products Fresh weekly shopping list:

and fill up your trolley to You want to stock up on fresh produce on a weekly basis to ensure you eat the brim. There are more healthy and balanced meals. Weekly goods will help build up your fridge essentials list and may include: leafy greens (spinach, kale, swiss chard, lettuce), vegan products in UK Chewiness: favourite fresh vegetables you are likely to eat weekly (tomatoes, cucumber, supermarkets than you onion, carrots, broccoli, cauliflower, aubergine, celery, beetroot, mushrooms), Plant-based foods do not have to be mushy veggies! Chewiness can be brought favourite fresh fruit you are likely to eat weekly (bananas, apples, berries, to life in plant-based cooking and it can be as simple as providing some hunks of think. We suggest creating a oranges), herbs (basil, parsley, coriander), wholegrain bread (brown, multi-seed, sourdough or crusty bread. Roasting certain vegetables gives them more texture basic monthly shopping list, rye, gluten-free), non-dairy alternatives (vegan cheese, yogurt and cream), tofu. and chew, for example mushrooms, potatoes (if the skin is left on), artichokes and sun blush tomatoes. Grains such as brown rice, bulgur wheat, couscous and seeds a fresh weekly shopping list such as quinoa are also great to add in additional chewy textures. Some meaty and a speciality shopping Speciality shopping list: alternatives give substance and chew to dishes like tofu, seitan and tempeh. And finally, dried fruit adds texture, sweetness and nutrition to your dishes. list (for whipping up specific If you are planning a dinner party or a marvellous meal for friends or family, recipes) to make shopping you need to create a speciality shopping list. Always do your shopping a day before to avoid not getting hold of essential ingredients. These ingredients for your plant-based lifestyle are dependent on the recipe and are usually out of the ordinary (like tortillas, Crunch: a walk in the park. coconut milk and fenugreek), but you might also have some stocked in your The final layer of texture is crunch – and pantry or fridge already. what better way to add crunch than with Flavour: raw veggies, oven roasted veggies with We all know the four crispy skins, toasted breads, nuts, seeds and primary tastes: sweet, granola, sprouts, and pickles and pesto’s. salty, savoury and bitter. Some of the veg-friendly retailers, online stores and supermarkets in the UK include: Recently, food geniuses have found a fifth flavour Tesco Co-op Whole Foods called Umami that adds delicious depth to our Sainsburys Spar Organic For meals. Umami comes The People from glutamate (a type ASDA Iceland of amino acid) and can Planet Organic be created by slow cooking, smoking, roasting, browning, grilling, Marks & Spencer Waitrose sautéing and caramelising foods. Some incredible plant-based Morrisons Umami sources include tomatoes, mushrooms, truffles, olives and LIDL GreenBay capers, aubergine, sauerkraut and kimchi, soy sauce, vinegar, veggie Worcestershire sauce, smoky foods, nutritional yeast, toasted nuts ALDI Vegan Store and seeds and even wine and beers!

8 9 How to eat plant-based when dining out

Eating out is easier than ever, with more restaurants offering fantastic plant-based options on their menus and the number of pure veg food outlets on the rise. From fast food to raw cuisine, there’s a restaurant to suit your taste buds! Many chain restaurants now have a veggie section or even a fully vegan menu. There are also amazing apps like Happy Cow that offer a comprehensive database of vegan-friendly cafes and restaurants near you.

Some of our favourite veg-friendly restaurants across the UK include:

Nationwide:

ASK: www.askitalian.co.uk Zizzis: www.zizzi.co.uk Pizza Express: www.pizzaexpress.com Wagamama: www.wagamama.com Leon: www.leon.co Pret A Manger: www.pret.co.uk Frankie & Benny’s: www.frankieandbennys.com Bella Italia: www.bellaitalia.co.uk Hungry Horse: www.hungryhorse.co.uk Vintage Inns: www.vintageinn.co.uk Chiquito: www.chiquito.co.uk Giraffe: www.giraffe.net

Other:

Tibits, London: www.tibits.co.uk The Full Nelson, London: thefullnelsondeptford.co.uk The Vurger Co, London and Brighton: www.thevurgerco.com Suncraft, Bristol: www.suncraft.co.uk Mildred’s, London: www.mildreds.co.uk Some delicious Go Falafel, Manchester: gofalafel.co.uk By Chloé, London: eatbychloe.com Vx, Bristol: www.vxbristol.com plant-based recipes Loungers, Birmingham, Bristol, and Cardiff: thelounges.co.uk/menus 10 11 Sticky Cheesy Barbeque Mince Tofu Lasagne Skewers Serves 6-8 Makes 4 skewers

INGREDIENTS: INGREDIENTS: METHOD: n 2 tablespoons hot sauce n 500g lasagne sheets (about 6 sheets) 1 Mix the gravy powder into the 2 cups of water and add the soy mince. n 4 tablespoons olive oil n 1 tablespoon oil Set aside to let the soy mince absorb the water. n 2 tablespoons soy sauce n 1/2 green pepper chopped 2 Heat oil in pan. n 1 tablespoon apple n 1x tomatoes, sliced into 8 thin rings 3 Add onion and fry till translucent. cider vinegar n 1 cup flour 4 Add garlic and fry till slightly browned. n 220 grams extra firm tofu n 3x cups unsweetened soy milk 5 Add the soy mince and mix through the onion and garlic mixture. n 100 grams button mushrooms n 1 teaspoon onion powder 6 Add salt to taste. 7 Add the mixed herbs, oregano and leaves to the pan. n Half a red bell pepper n Salt and pepper to taste 8 Add the can of chopped tomato and mix through. n Half a pineapple n 1 cup vegan cheese, grated 9 Add tomato paste and cook through. 10 Remove from heat and set aside. (Taste your mince mix, every METHOD: For the mince: tomato and onion mix tastes different. If your mince is too sour, add a teaspoon of sugar and mix through.) n 1 teaspoon oil 1 Combine the wet ingredients 11 Pre-heat oven to 180 degrees Celsius. to form a marinade. n 1 white onion, chopped 12 Whisk the cup of flour, onion powder and salt with the three cups of n 1 teaspoon garlic, minced 2 Cut the pineapple and tofu soy milk in a cold pot (not on the stovetop yet) into 2cm cubes and cut the n 1 cup dehydrated soy mince 13 Place the pot on the stove and bring to a boil. Lower heat and simmer remaining vegetables into n 2 cups water the mixture, whisking continuously. Remove from heat and set aside. bite-sized pieces. n 1 tablespoon gravy powder 14 Spray oven-proof dish with cook and spray or prepare with vegan 3 Pour the marinade over the margarine. veggies, pineapple and tofu and n 1/2 teaspoon mixed herbs allow to marinade for at least an n 1/2 teaspoon dried origanum 15 Place the first lager of lasagne sheets on the bottom of the dish. Add a layer of white sauce. Add a layer of mince mix. Sprinkle 1/2 of hour in the fridge. n 4x dried bay leaves the green onion over the mince mix. Repeat: lasagne, sauce mince, 4 Place alternating pieces of tofu, n 1x can chopped tomato and onion mix green pepper. pineapple and veggies onto the n skewer and braai for 10 – 15 1x 100g tomato paste 16 Pour the last of the sauce evenly over the top of the dish. minutes until blackened around 17 Sprinkle cheese on top and add slices of tomato as garnish the edges (one per block). 18 Bake for 20 - 30 minutes at 180 degrees Celsius until the bake is bubbling around the sides and the cheese starts to grill. Creamy Stuffed Almond & Sweet Cauliflower Potato Soup Boats

Serves 2-4 (as main or a starter) Serves 5

INGREDIENTS: INGREDIENTS: METHOD: n 1 kg cauliflower (cooked in salted water n 5 sweet potatoes 1 Cook the cup of brown rice in 3 cups water and a pinch of salt and let cool. until soft. Drained but retain the water for n 1 can red kidney beans 2 Preheat the oven to 200 degrees Celsius. the stock.) n 175 grams frozen corn 3 After washing and drying the sweet potatoes, pierce them each with a knife n 4-5 leeks (chopped) n 170 grams shredded cabbage a couple of times. n 1 clove garlic (crushed) n 100 grams grated carrot 4 Place the sweet potatoes on a baking tray and put in the oven at 200 n 6-8 sprigs of fresh thyme degrees Celsius. Let them bake until soft inside, about 45min. A knife n 1 teaspoons chilli flakes n 1.5 cup vegetable stock (use the water from the cooked should pierce through easily all the way through the sweet potato. n 100 grams chopped tomatoes cauliflower and add your stock cube) 5 Put all the contents of the coconut milk in the food processor along with n 200 ml coconut milk n 1 cup unsweetened almond milk lemon juice. Once mixed it will become a cream. If it is too thick to mix into n 1 teaspoon cumin a cream (depends on the brand of coconut milk) then add a little bit of n Salt and pepper to taste n 1 teaspoon ground coriander water so that it becomes a creamy dressing. n Small bunch of chives (chopped), for garnish 6 In a pan heat the oil and add the rice, spices and crushed chillies. Stir the n 1 teaspoon paprika n Small handful of sliced almonds, for garnish rice around so that all the rice gets coated in oil. n 1 teaspoon cinnamon 7 Now add the cabbage and grated carrot. If the rice starts to stick to the n 1 teaspoon garam masala pan add more oil. METHOD: n 1 teaspoon ginger spice 8 Now add the red kidney beans and the corn and mix in. n 40 grams fresh coriander 1 Fry the leeks, garlic and thyme over medium 9 Last add the tomatoes to the rice mixture. heat in a dash of oil n 30 ml lemon juice 10 Now that you’ve made the rice mixture, turn off the heat. 2 Let it cook slowly to infuse the flavours. n 1 cup brown rice 11 Cut a slit down the centre of the sweet potatoes lengthways. 3 Blitz the boiled cauliflower in a food processor. 12 Stuff them with the rice mixture. 4 Add the almond milk and then add the stock slowly to make 13 Pour the cream over the sweet potato and top with coriander. sure the consistency doesn’t become too thin. 5 Remove the thyme sprigs from the leek mix, and add the leek mixture to the blitzed soup, stir well. 6 If you prefer a smoother soup you can blitz again. 7 Reheat in a pot over low heat. 8 To serve sprinkle with sliced almonds and chopped chives. Marvelous Hearty Mushroom Butternut & Chicken - Soup Style Pie Serves 4 Serves 8

INGREDIENTS: INGREDIENTS: METHOD: n 1 medium sized butternut, peeled, deseeded n 1.5 litres unsweetened soymilk 1 Pre-heat oven to 200 degrees Celsius. and chopped into pieces (the smaller pieces n 160 grams cake flour 2 Let the puff pastry defrost while you make the filling ingredients. will cook faster) n 150 ml oil 3 To make the white sauce, blend (or whisk) together ½ litre of unsweetened soymilk, n 1 garlic clove, minced n 10 grams corn flour flour, corn flour and oil in the processor. n 1 teaspoon ginger, grated n 2 grams nutmeg 4 Place in a pot and whisk until it becomes thick and creamy. Add nutmeg and cayenne n 2 onions, peeled and finely chopped pepper and 1 teaspoon of salt. Slowly add the rest of the milk while whisking until you n 1 gram cayenne pepper n 4 cups vegetable stock have a thick and creamy white sauce. Add lemon juice and stir. n 1 teaspoon salt n 2 tablespoon olive oil 5 Dissolve the vegetable stock powder in a little bit of water and add to white sauce, n 40 ml lemon juice continue to stir until cooked through, then switch off the heat. n 10 grams vegetable 6 In a pan, fry the chopped onions and green pepper in oil for 2 minutes. Add to METHOD: stock powder white sauce. n 1 onion, peeled and 7 In the same pan, fry mushrooms in oil with garlic and sprinkle of salt. Then add 1 Slow cook onions in olive oil until transparent finely chopped to white sauce. (clear), for about 10 – 12 minutes. n 1/2 green pepper, chopped 8 In the same pan, fry the chicken-style strips in oil. Make sure to fry the strips 2 Add the garlic and ginger and gently stir through n 500 grams mushrooms, sliced separately and not with the other veg to ensure they become crispy. If the strips are the onions. still frozen, add them to the pan without oil first to cook off the water, so that the oil n 1 teaspoon crushed garlic 3 Add the butternut and coat with the onion and water don’t mix. Once crispy, take the strips off the heat and sprinkle with salt and n mixture. Cook with the lid on for 2 minutes. 2 boxes chicken-style strips pepper. Cut the pieces in bite-size pieces and add to white sauce. n 4 Add the vegetable stock, salt and pepper to taste. Oil for frying 9 Cut asparagus pieces into 2cm strips. If already cut, add as is. Add the asparagus with The liquid should cover the butternut. Bring to n 1 can white asparagus its liquid, and the fresh parsley to the sauce and stir. the boil with the lid on. n 20 grams fresh 10 Turn the heat up again and stir through all the filling ingredients. 5 Once it starts to boil, turn down the heat and let parsley, chopped 11 Test the sauce: it should be thick and creamy and move around slowly when you tilt the mixture simmer until the butternut is soft. n 1 roll (400) grams puff pastry the pan. If you feel the sauce is too thin, dissolve a tablespoon of corn flour in water 6 When soft, blend the mixture until smooth. You and add to the sauce, put the pan on the heat again and mix the corn flour until can use a stick blender, stand-alone blender or cooked through. If you feel the mixture is too thick, however, put the pan on the heat potato masher. again and add a little bit of soymilk gradually until it reaches the right consistency. 7 Serve with a dash of coconut cream. 12 When your sauce is ready and mixed through with all the ingredients, place mixture 8 For added flavour and nourishment, add a fresh into a deep serving dish. chilli salsa of chopped tomato, onion, chilli, and 13 Roll out defrosted puff pastry and place over mixture. If the pastry overlaps a bit, fold fresh coriander or roasted pumpkin seeds. it back onto the pastry to make a thicker crust. Brush a bit of oil over the surface. 14 Bake in the oven at 200 degrees Celsius until the pie is golden brown. Butternut Chickpea Boats with Mayo Smash Red Rice Sandwiches Stuffing Serves 2 Serves 6

INGREDIENTS: INGREDIENTS: METHOD: n 1x can chickpeas (drained and skins n 1.5 cups (340ml) water 1 Bring the water and the rice to a boil in a medium-size saucepan. removed) n 1 cup (225g) red rice (or your favourite Reduce the heat to low, cover and cook at a simmer, 20 to 25 n 1 avocado (pitted) long-grain rice) minutes (amount of liquid needed, and cooking times may n 3 x stalks of celery (finely chopped) n 3-4 butternut squashes vary depending on the type of rice used). The rice will be done when the water has been absorbed and the grains are n 1 tablespoon egg-free mayonnaise n 1/8 cup (30ml) olive oil plus extra tender to the bite. (optional) for brushing 2 Preheat the oven to 205 degrees Celsius and line a baking sheet n n  2 tablespoons lemon juice 1/4 teaspoon salt plus more to taste with parchment paper. n n  Salt & pepper Freshly ground black pepper, to taste 3 Trim both ends of each butternut and slice in half lengthwise. n Fresh herbs (sprouts or microgreens of n 1/2 cup (small bunch) fresh flat-leaf Scoop out and discard the seeds and the attached pulp. Brush choice) parsley chopped both sides of each butternut with the olive oil and season the n Corn cakes (lettuce leaves, wholegrain n 1/4 cup (60g) unsalted shelled pistachios inside to taste with salt and pepper. toast or whole wheat wraps to eat the chopped (or walnuts, almonds or pecans) 4 Roast the butternut, cut side up, until easily pierced with a fork, smash with.) n 1/3 cup (75g) dried cranberries or about 30 minutes, and remove from the oven. cherries chopped 5 Lower the oven heat to 175 degrees Celsius. n 1 teaspoon fennel seeds 6 While the butternut roasts, make the filling: Transfer the rice to METHOD: a large mixing bowl and add the 1/8 cup (30ml) of olive oil and n 1 teaspoon fresh ginger peeled and the parsley, nuts, dried fruit, fennel seeds, ginger, citrus zest minced 1 Mash up the chickpeas and avocado with and chili pepper. Stir until the rice is coated with the oil and the n  a fork, potato masher or food processor Zest of half lemon or orange plus 1 or 2 ingredients are well mixed. until you reach a chunky consistency squeezes of the juice 7 Add the 1/4 teaspoon salt and pepper, stir, taste and adjust the 2 Add the chopped celery, mayonnaise, n 1/6 teaspoon ground chili pepper seasonings if necessary. lemon juice, fresh herbs or microgreens of choice 8 Fill each butternut half with about 1/4 cup (60g) of the filling. and mix through. Return to the oven and heat for about 15 minutes, until the filling 3 Season with salt and pepper according to is warmed through. taste. 9 Serve immediately, or lower the oven temperature to 107 4 Serve on corn cakes, toast, in a roll, degrees Celsius, cover with foil, and hold until ready to serve. in lettuce cups or in whole-wheat wrapschopped chives. NOTES: There’s enough filling for eight servings (one squash half per person). For a party of six, you’ll have more than a cup (225g) of extra filling, which you can bring to the table. Indian Chickpea Stir-fried Flatbread Sprouted (Farinata) Beans Serves 4 Serves 4

INGREDIENTS: How about INGREDIENTS: METHOD:

n  n 200 g chickpea flour (gram flour, besan) Serving with a salad of fresh and sun dried tomatoes and to-feta. Long, 200 g dried moth beans, soaked 1 Rinse the sprouted beans and then cover them in plenty of water n 1/2 tbsp finely chopped rosemary slow-fried onions and a sprinkle of the Parmesan-style seasoning. and sprouted and boil for about 10 minutes until tender. n  n 1 tsp salt 2-3 tbsp vegetable oil n  2 Meanwhile take a karahi, wok or frying pan and begin by frying the n 400 ml water 1 tsp black mustard seeds How to make Tofu Feta peanuts for a couple of minutes until nicely golden and toasted. n 1 tsp cumin seeds n 3 tbsp extra virgin olive oil Scoop out the nuts and set them aside. n n  n Plenty of freshly ground black pepper 400g pressed tofu (press for at least an hour) 10 curry leaves n 60 ml water n 1 onion, diced 3 Using the same oil fry the cumin and mustard seeds until they begin n 60 ml lemon juice n 2 cm piece of fresh ginger, to hop about the pan. METHOD: finely chopped n 2 1/2 tbsp white Miso 4 Add the curry leaves and diced onion and cook until the onion is n 2 tbsp apple cider vinegar n 2 cloves of garlic, crushed 1 Tip the chickpea flour, salt and rosemary into soft and beginning to gild. Next it’s time for the ginger, garlic, garam n  a large bowl and slowly whisk in the water n 1 tsp dried oregano 1 tsp garam masala masala, chilli powder and salt. until you have a loose, lump-free batter. Rest n 1/2 tsp chilli powder 1 Create a marinade by adding water, lemon juice, white miso, apple 5 Then throw in the drained beans. Stir to coat them in the spices the batter for at least an hour and up to 12. n 1 tsp salt cider vinegar and oregano to a container. and then add a dash of water to prevent them from catching on the 2 Preheat the oven to 220 celsius. n  2 Dice the tofu and add to the marinade. Leave in the fridge for a 1-2 tsp of sugar or jaggery bottom of the pan. The amount of liquid is up to you, some usal is 3 Take a large flat tin or oven-proof frying pan minimum of 4 hours but better still a couple of days. n a handful of roasted peanuts/ sliced quite wet with a bit of soupy sauce to mop up or you may prefer to and heat it up in the oven or on the hob. roasted coconut leave it a little dryer. 4  Skim off any froth from the top of the batter n handful of fresh coriander, chopped and then stir in most of the olive oil. 6 Cook over a high heat for a couple of minutes, taste, season with How to make Parmesan-style umami seasoning n 1 lime sliced into quarters 5 Add the remaining oil to the hot pan, swirling sugar/jaggery and salt. it to create a non-stick surface. Now tip in the n 3 tbsp nutritional yeast 7 Sprinkle with the peanuts/coconut and coriander and serve with batter to a depth of about 1cm/just under ½ n 50g pecans/ cashews /other nuts  and place in the oven. a wedge of lime. If serving in a bread roll, try adding a spoonful of n Pinch of salt 6 Bake for 15 to 20 minutes or until the surface coconut yoghurt with mint. n Crispy sourdough bread crumbs of the farinata is crisp and bubbling. 7 Give it a few turns of the pepper mill, slice up 1 Pulse together. with a pizza cutter and serve right away. Cashew Delicious Cream Mini Chocolate Cheesecakes Brownies

Serves 12 Serves 12

INGREDIENTS: METHOD: INGREDIENTS:

Crust 1 Make the crust first. Place cupcake papers in 12-slot n 1 tbsp ground flax seed muffin pan. n 3 tbsp lukewarm water n 1 cup spitted dates 2 Add pitted dates to a food processor and mix until it is ground n 190 g plain flour n 1 cup raw walnuts or almonds and forms a ball. Remove the dates from food processor and n 50 g cocoa powder set aside. n 300 g sugar Filling 3 Add nuts to the food processor and mix until fully n  ground. Add the dates back in and blend until it becomes 1 tsp baking powder n  2 cups raw cashews, soaked in hot a crumbly mixture. n 1/2 tsp salt water for 4 hours or overnight 4 Place a heaping spoonful of crust mixture to each cupcake n 1 tablespoon instant coffee powder (optional) n 1/3 cup coconut oil melted paper and press with fingers. n 300 ml nut or soy milk n 160 ml coconut cream (about ½ cup + 5 Place pan in freezer while you make the filling. n 120 ml oil 2 Tbsp) 6 In a blender, add the filling ingredients. Blend on high until n 2 tsps vanilla extract n 1/2 cup agave nectar or silky smooth. n 100 g dark chocolate, chopped roughly maple syrup 7 If flavouring with blueberry, add the blueberries to the blender n 1/4 cup lemon juice and mix until smooth. Or, add blueberries (or blueberry jam) n Optional - nuts, dried sour cherries, cranberries n 1 tsp pure vanilla extract to plain cheesecakes in the pan and swirl in. 8 For chocolate cheesecakes, add the cocoa powder to the blended mixture and swirl in crushed chocolate chips once METHOD: Extra flavouring: Chocolate poured into cheesecakes. 1 Preheat the oven 170oc. n Add 5 Tbsp cocoa powder to filling and 9 Pour cheesecake filling into cupcake tin, dividing evenly. 2 Prepare a 20cm square baking tin: line with wax paper or spread with 1/2 cup crushed dairy-free chocolate 10 Cover with plastic wrap or a lid and place into freezer until vegan margarine, coconut oil or cook & spray. chips for the topping completely set—about 4-6 hours. 3 Add the ground flax seeds to the 3 tbsp water and let it soak for n Blueberries: Add 2 cups fresh or 11 Enjoy frozen or remove from freezer for 10-15minutes to allow a few minutes. frozen blueberries (or use blueberry cheesecakes to thaw before eating. 4 Mix all dry ingredients together in a large bowl. jam) to the filling + whole blueberries 12 Garnish with coconut cream and more fresh blueberries / 5 for the topping chocolate chips. Mix the nut milk, oil, vanilla extract and flax together and then stir into the dry ingredients along with the chopped chocolate and any other additions. 6 Pour into the tin and bake for 45 minutes until set but still a little gooey. 7 Leave in the tin to cool completely, then cut into squares. Produced by Humane Society International UK Registered Address: 5 Underwood Street | London N1 7LY | Telephone: 020 7490 5288 Reg. Charity No. 1098925 | Company No. 4610194 | hsiuk.org All information correct at date of publication, August 2020

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