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Let’s get cooking!In The Kitchen

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Welcome to Go Veg In the Kitchen…a guide to get you started

One of the main questions people ask when converting to a veg diet is what to eat??In order to answer that question, SAFE has put together this handy recipe book containing over thirty animal friendly recipes, including starters, soups, main courses and desserts.

This easy guide will have you cooking fabulous vegetarian meals that are tempting and delicious. All of the recipes are healthy and animal friendly and you can rest assured that your newfound culinary skills are helping to reduce animal suff ering, reduce the strain on the environment, and improve your health. The recipes have been selected for both their great taste and colourful presentation. They are guaranteed to impress vegetarians and non-vegetarians alike and will complement any dining table!

Created as an introduction to vegetarian cooking this recipe booklet contains everything from exotic salads to delicious desserts and with over thirty, beautifully illustrated pages, we are sure you will enjoy turning each page and fi nding a recipe to suit everyone.All of the recipes can be re-created easily and cheaply. They will inspire you to change the way you cook and look at the food choices you make, whilst introducing new fl avours to your diet.

Thank you for taking the fi rst steps towards your new veg diet. We do hope that you enjoy sharing the results of our recipe booklet with friends and family, who may themselves be tempted to explore great tasting vegetarian food too.

3 INDEX

Table of Contents

SOUPSHearty lentil p.5 Boy choy and shiitake mushroom p.6Gazpacho p.7Roasted red pepper p.8Moroccan chickpea and kale p.9Creamy lima bean p.10Turkish red lentil p.11 Leek and potato p.12

SALADSVietnamese-style warm p.14Grilled Portobello mushrooms p.15Minted chickpea and cucumber p.16Quinoa salad with snow peas p.17Five minute Ethiopian tomato salad p.18Lettuce wraps p.19Potato salad p.20Char-grilled vegetables p.21

SAVOURYEthiopian eggplant stew p.23Pumpkin and sage risotto p.24Mushroom and olive tart p.25Tempeh fajita p.26Classic Lasagne p.27Chickpea patties p.29Potato curry p.30Pumpkin and Chickpea Tagine p.31

SWEETSPeach-berry cobbler p.33Sticky date pudding with butterscotch sauce p.34Dairy-free cashew ice cream p.35The best cheesecake! p.36Peanut butter cookie ice cream cake p.37Berry donut cupcakes p.38Chocolate Afghans p.39Cinnamon Glazed Apple Cake p.40

SOUPS SALADS SAVOURY SWEETS

Soups

SOUPS

Hearty Lentil Soup

Ingredients1 Tbsp olive oil1 onion, diced2 garlic cloves, minced 1 can diced tomatoes1 can lentils (2 C cooked)2 C vegetable broth1 carrot, cut into half-moons1/2 zucchini, cut into half-moons1 stalk celery, sliced1/2 tsp dried (ground) thyme1/2 tsp dried (ground) oregano1 bay leaf salt and pepper

MethodHeat oil in a medium to large saucepan over medium heat. Add onion and stir well. Sauté until softened. Add garlic and stir well. Add tomatoes, lentils and vegetable broth.

Add carrot, zucchini, celery, thyme, oregano, and bay leaf. Bring to the boil, then reduce to low heat and simmering for 15 minutes. Remove bay leaf. Add salt and pepper if desired. Serve toasty hot!

5 SOUPS

6

Bok Choy and Shitake Mushroom

Ingredients3 bok choy 1 C shiitake mushrooms 1 bunch spring onions, diced3 garlic cloves, minced1 Tbsp fresh ginger, grated3 Tbsp soy sauce1/2 tsp chilli fl akes 1 bay leaf6 C water1 Tbsp olive oilsalt to taste100g tofu (fi rm), cubed

MethodRemove the bok choy leaves from the stems. Roughly chop leaves and plunge into a pot of boiling water. Let stand for three minutes and rinse them in cold water. Dice stems and set aside.

Snip stems from the mushrooms and dice. Thinly slice the mushrooms and set aside. In a large bowl, add bok choy stems, mushroom stems, spring onions, garlic, ginger, soy sauce, chilli fl akes and bay leaf with the water and bring to boil. Reduce heat, cover and simmer for one hour.

Strain and reserve watery stock. Discard strained vegetables. In a medium pot with the oil, fry mushrooms for fi ve minutes until crisp and tender. Sprinkle a dash of salt and stir in bok choy leaves. Add stock and return to boil then add tofu and serve.

For variation add a half cup of udon noodles when adding bok choy leaves.

d

SOUPS

7

Gazpacho

Ingredients1 cucumber, sliced into chunks4 large ripe tomatoes1/2 capsicum2 cloves garlic1 celery rib, chopped1 Tbsp lemon juice1/2 sweet onion, quartered3 Tbsp red wine or balsamic vinegar1/2 tsp saltdash black pepper1 tsp chopped fresh parsley1 tsp chopped fresh basil1/4 tsp cayenne pepper

MethodSimply combine everything except the fresh herbs in a blender or food processor, and process until smooth.

Stir in the herbs, refrigerate until cool and serve with bread.

SOUPS

Roast Red Pepper Soup

Ingredients5 red peppers2 Tbsp olive oil1 large onion2 garlic cloves, chopped2 potatoes, peeled and chopped5 C vegetable stock1 tsp oreganoSalt and pepper to taste1/4 C soy milk

MethodRoast peppers under the grill or on the BBQ, rotating until skins are blackened and wrinkled all over. Place in a large bowl, cover with a plate, and let steam for 15 minutes. Skin peppers and chop.

Meanwhile, heat oil in a large pot over medium heat and sauté onions and garlic until onion is translucent. Add potatoes and fry for one minute. Add peppers and stock and bring to boil. Reduce heat and simmer for 15 minutes,

or until potatoes are soft

Blend soup with a hand blender until smooth, then season to taste. Before serving, stir in soy milk.

8 SOUPS

9

Moroccan Chickpea and Kale Soup

Ingredients1 Tbsp oil1 large onion, chopped2 carrots, sliced or diced4 garlic cloves, minced or pressed1 1/2 tsp ground cumin1/2 tsp paprika1/4 tsp chilli powder1/4 tsp allspice1/2 tsp ground gingerpinch saff ron, lightly crushed2 bay leaves1 cinnamon stick3 C cooked chickpeas (or 2 cans, drained and rinsed)8 C vegetable broth 1 large bunch kale, thick centre ribs removed and chopped2 C watersalt to taste

MethodIn a large saucepan, heat oil, add onion and carrot, and cook over medium-high heat until the onion begins to brown (about fi ve minutes). Add garlic

and cook for a further minute. Add the spices, including bay leaves and cinnamon stick, and cook, stirring, for another minute. Add the chickpeas and stir to coat them with the spices. Pour in the vegetable stock, bring to a boil, and reduce heat to a simmer for 20 minutes.

Add the chopped kale and stir. If necessary, add water to cover the kale and cook until it is tender, about 15 to 20 minutes. Add salt to taste and serve.

SOUPS

10

Creamy Lima Bean Soup

Ingredients2 litres water2 C dried lima beans2 tsp salt2 Tbsp dried parsley1 tsp oregano1/2 tsp dill1/4 tsp cracked pepper1 Tbsp vegetable broth5 green onions, chopped1 celery stalk, chopped1 garlic clove, minced1/2 C soy milk1 1/2 Tbsp miso

MethodIn large pot, add lima beans and salt to water. Bring to the boil and reduce heat. Cook on medium heat for 10 minutes. Add parsley, oregano, dill and pepper. Simmer for about 45 minutes or until lima beans are very tender. Remove two cups of beans and liquid, and puree in blender. Return puree to pot. Continue to simmer.

Sauté onions and celery in broth for three minutes.

Add garlic and sauté for one minute. Add sautéed vegetables to beans, along with soy milk. Simmer for 20 minutes.

When ready to serve, place miso in a small bowl; add 1/3 cup of water and mix to form a smooth paste. Add this to the soup, and mix well. Heat thoroughly for 1-2 minutes, but do not boil.

SOUPS

11

Turkish Red Lentil Soup

Ingredients1 onion, chopped 2 garlic cloves, chopped 1 small chilli, fi nely choppedpinch of salt and pepper2 Tbsp oil 2 C red lentils 2 cans of tomatoes 2 litres of water 1 Tbsp tomato paste 1 Tbsp olive oil 1 lemon

MethodFry the onion, garlic, chilli, and salt and pepper in the oil. Add lentils and fry for 5 minutes.Boil the water and add the tinned tomato and fried ingredients. Simmer for an hour or until lentils are soft.Before serving, add tomato paste, olive oil and lemon juice.

This soup

is so delicious that

even the kids like

it! Full of protein,

carbohydrates and

iron, it’s perfect.

Easy and cheap

to make too!

SOUPS

12

Leek And Potato Soup

IngredientsI large leek3 large potatoes1 cup soy milk3 c water? cup olive oilsalt and pepper to taste

MethodSlice, clean and sauté the leek in the oil for around 10 minutes. Add the potatoes sliced and saute for a further 5 minutes. Add the water, salt and pepper and boil for around half an hour or until the potatoes are soft adding more water if required. Mash the soup with a potato masher a little so it goes white and creamy. Add the soy milk and simmer gently for a further 10 minutes

SOUPS

Salads

SALADS

14

Vietnamese-Style Warm Salad

IngredientsDressing:3 Tbsp soya sauce1 garlic clove, minced Pinch salt1 tsp sugar1 tsp red chilli fl akes2 Tbsp rice vinegarHandful of coriander, choppedJuice of one lime2 Tbsp waterCombine dressing ingredients in a cup and set aside.SaladMock abalone (from Asian stores) or puff tofu1 Tbsp sesame oil2 portions of rice noodles1 C cabbage, sliced fi nely1 C lettuce, sliced fi nely4 sprigs mint, chopped 1 carrot, grated1/2 cucumber, chopped into matchsticksHandful of salted peanuts

MethodFry the mock abalone in the sesame oil for about 4-5 minutes, turning frequently. Whilst the abalone is frying, cook rice noodles according to instructions.

Place noodles in a bowl and top with all salad ingredients and mock abalone. Give dressing a stir and pour over salad. Garnish with peanuts. Enjoy!

Wonderfully

refreshing

with mint and

cucumber!

SALADS

15

Grilled Portobello Mushrooms

Ingredients4 large Portobello mushrooms

4 garlic cloves, minced

1 Tbsp dried oregano

2 Tbsp dry white wine

3 C rocket

2 Tbsp balsamic vinegar

1 tsp extra-virgin olive oil

salt and pepper to taste

Method Preheat the grill. Remove the stem from the mushrooms carefully so you don’t break the caps. Wash, pat dry and arrange the caps gill-side up on a baking dish.Mix the garlic and oregano with the wine. Brush this mixture onto the mushrooms, then grill for fi ve minutes or until the mushrooms begin to sweat their juices. Remove from heat and allow to cool slightly.Divide the greens into four portions, and place

each portion on an individual serving plate. Slice the mushrooms about six centimetres thick. Allowing one per plate, arrange the mushrooms attractively on top of the greens.Mix the vinegar and oil, seasoning to taste, and drizzle about a half-tablespoonful over each plate. Serve while mushrooms are still slightly warm.

SALADS

16

Minted Chickpea And CucumberIngredients

2 cucumbers, peeled (optional)

2 carrots, peeled

1 3/4 C chickpeas, rinsed and drained

1/3 C dried currants

1/2 C fresh mint, coarsely chopped

3 Tbsp shallots, minced

1 1/2 tsp fennel seeds

3 Tbsp fresh lemon juice

1 1/2 Tbsp extra virgin olive oil

salt and ground black pepper

 

MethodCut cucumbers in half lengthwise and scoop out the seeds with a spoon. Evenly slice the cucumber and place into a salad bowl. Coarsely grate the carrots and add to cucumbers. Add all remaining ingredients, tossing well to combine. Adjust seasoning to taste.Serve at room temperature.

SALADS

17

Quinoa Salad With Snow Peas

Ingredients 1 C quinoa1 1/2 C cold water1/2 tsp saltOil1 carrot, peeled and thinly sliced1 C snow peas 1/2 green or red pepper, seeded and thinly sliced1 ripe tomato1 cucumber, peeled and diced1/4 C chopped fresh parsley1/2 C chopped roasted cashews1/4 C minced cranberriesDressing:2 Tbsp lemon juice1/4 C olive oil1/2 tsp saltGround black pepperPinch of garlic powder or dried ginger

MethodSoak the quinoa for 15 minutes in cold water. Strain, and put into a pot with the water, salt and a dash of oil. Bring to a boil then reduce to low heat and cover. Simmer for 15 minutes, then turn off the heat

and allow to sit for fi ve minutes while covered.

Steam the carrots and snow peas for about fi ve minutes, then rinse in cold running water. Mix the pepper, tomato, cucumber and parsley in a bowl and set aside. In a separate bowl, blend the dress-ing ingredients together and gently combine the vegetables, nuts and quinoa. Cover and chill for at least 1 hour.

SALADS

18

Five Minute Ethiopian Tomato SaladIngredients3 vine-ripened tomatoes, chopped and drained1/2 jalapeno pepper, chopped1/2 C red onion, fi nely slicedJuice of half a lemon1/4 tsp black pepperSalt to taste

MethodMix all of the ingredients together. Add salt to taste.

Serve chilled. PRESTO!

SALADS

19

Lettuce Wraps

Ingredients200g extra-fi rm tofu2 Tbsp oil1 tsp garlic, chopped1 tsp ginger, chopped1 tsp soy sauce1 tsp sesame oil1 tsp sugar1 tsp cornfl ourFilling1/4 C mushrooms, chopped1/4 C water chestnut, chopped1/4 C bamboo shoots, chopped1/4 C celery, choppedChilli to taste (optional)Hoisin sauce1 iceberg lettuce, crispy

MethodDrain and press the tofu and then crumble using a fork or masher into a large heated frying pan with a tablespoon of oil. Fry until golden then set aside.

Heat remaining oil on high in the same pan and add the ginger and garlic. Stir until brown, about 30 seconds. Reduce heat to medium and return tofu

to pan. Add the soy sauce, sesame oil, sugar and cornfl our. Mix together then stir in the vegetable fi lling ingredients.

Cook a further two to fi ve minutes until just tender.

To make each wrap, smear some hoisin sauce on a lettuce leaf, spoon a small handful of veggie mixture into the centre and wrap up. Serve immediately. Enjoy!

Lettuce

wraps are

fun to eat, and

this version is

healthy too!

SALADS

20

Potato Salad With Garlic Aioli

Ingredients1 kg of baby potatoes boiled and cooled1 lg red onion dicedHandful of chopped parsley

GARLIC AIOLI3 cloves garlic1/3 cup soy milk1 tsp Dijon mustard4 Tbsp cider vinegar/ lemon juicesalt and pepper to taste1 cup olive oil

MethodPlace garlic, soy milk and mustard in a food processor and blend. Very slowly pour oil down the chute to create a continuous and very thin drizzle. If you go very slowly the mixture will start to thicken up. When you have poured all the oil in you can then thin the aioli down with the cider vinegar or lemon juice and a bit of water to make thinner. Add salt and pepper to taste

Dress the potatoes, parsley and onion with the aioli and serve in a salad bowl

SALADS

21

Char-Grilled Vegetables Ingredients1 red capsicum1 yellow capsicumolive oil 200g kumara, peeled and sliced into 5mm rings2 small eggplant, sliced thinly, lengthways2 zucchini, sliced thinly, lengthways1 red onion, cut into thin wedges1 C parsley1/2 C black olives, pitted1 radicchio lettuce, trimmed (optional) Salad dressing1 tsp dijon mustard1 clove garlic, crushed1 tsp sugar1 Tbsp red wine vinegarsalt and pepper2 tbsp olive oil

MethodPreheat a char-grill pan or barbecue plate over medium-high heat. Cut capsicums into quarters; remove seeds and membrane and brush skin with oil.

Char-grill skin side down, until the skins blacken and blister. Place into a sealed plastic bag or container, leave at room temperature until cool. Peel off blackened skins and cut each quarter into three pieces. Brush remaining vegetables with oil and cook until softened with light grill marks. Cut into bite size pieces. Combine vegetables, parsley and olives in a large serving bowl or on a platter.

To make dressing, whisk mustard, garlic, sugar and vinegar together in a small bowl. Season with salt and pepper, gradually whisk in oil until well emulsifi ed.

Pour over salad and toss gently to combine. Serve with radicchio lettuce.

SALADS

Savoury

SAVOURY

23

Ethiopian Eggplant Stew

Ingredients1 Tbsp oil2 red onions, halved and sliced2 garlic cloves, chopped1 Tbsp fresh ginger, minced1 Tbsp allspice1 tsp pepper1 Tbsp berbere (or to taste) 1 tsp ground cardamom1/2 tsp cloves1/4 C margarine1 carrot, diced1 eggplant, diced1 tomato, chopped1/4 C red lentils1 1/2 C water (or more, if needed)2 C chopped green beanssalt to taste

MethodHeat a large non-stick pan over medium heat. Add oil and onions and fry for 30 minutes, stirring regu-larly, until a nice golden brown.

When the onions stick too much, deglaze the pan with a splash of water. Add garlic, ginger and spices and mix well, until spices are fragrant. Add marga-rine with carrots and eggplant.Fry for fi ve minutes until eggplant softens before adding tomato, lentils, water and beans, and mix well. Bring to boil, then loosely cover and let sim-mer for 45 minutes until the eggplant is really soft. Add water, if needed. Season to taste.

SAVOURY

24

Pumpkin And Sage Risotto

Ingredients1 butternut pumpkin2 garlic cloves, fi nely chopped 2 Tbsp olive oilHandful of sage leaves, chopped1 Tbsp margarine1 onion, chopped400g Arborio rice200ml white wine1 litre hot vegetable stockVegan cheese or parmesan Salt and pepper

MethodPreheat the oven to 200 degrees Celsius. Cut the pumpkin into eight large pieces. Remove seeds and place in a roasting tray with the skin on. Add half the garlic, oil, sage leaves and sprinkle over salt and pepper. Toss together and roast for 40-50 minutes until soft. Once cool peel off skin and roughly mash pumpkin mixture. Return to the oven on a low heat to keep warm.

In a heavy pan, add margarine, remaining oil and garlic and fry onion until soft. Add the rice and stir

for one minute before stirring in wine. Slowly add stock a ladle at a time. Add remaining sage.

Bring to the boil and then simmer while adding

more stock as it absorbs into the rice. Regularly stir

the rice to avoid it sticking. After about 20 minutes the rice should be cooked. The texture should be thick and creamy. Add extra stock if necessary. Add the pumpkin to the risotto. Serve topped with vegan parmesan.

SAVOURY

25

Tempeh Fajitas

Ingredients1 pack tempeh1 C pineapple juice1/4 C soy sauce2 Tbsp fresh lime juice2 tsp ground cumin2 tsp canola oil1/2 tsp fresh ground black pepper, divided1 garlic clove, minced2 C vertically sliced onions1 1/2 C sliced green bell peppers Cooking oil spray1/4 tsp salt4 whole wheat tortillas1/4 C salsa

MethodCut tempeh in half crosswise. Cut each half lengthwise into six strips then place in a shallow dish. Combine pineapple juice, soy sauce, lime juice, cumin, oil, quarter teaspoon black pepper and garlic in a small saucepan. Bring to a boil. Pour pineapple juice mixture over tempeh. Marinate at room temperature for up to two hours.

Lightly coat onion and bell pepper with cooking

oil spray. Sprinkle with salt and a quarter teaspoon black pepper. Arrange onion mixture in a wire grilling basket coated with

cooking spray. Place grilling basket on grill rack. Grill fi ve minutes or until lightly browned, turning occasionally. Remove the tempeh from marinade, reserving marinade. Place tempeh on grill rack coated with cooking spray. Grill 2 minutes on each side or until lightly browned, basting occasionally with reserved marinade.

Warm tortillas according to package directions. Arrange three tempeh pieces, half a cup of onion mixture, and one tablespoon of salsa down the centre of each tortilla. Roll up. YUM!

SAVOURY

26

Mushroom And Olive Tarts

Ingredients500g Portobello mushrooms, stalks removed2 Tbsp olive oil1 Tbsp thyme2 sheets puff pastry (e.g., Neways)2 Tbsp pine nuts6 kalamata or green olives, chopped2 Tbsp olive tapenadeServing ingredients2 tsp extra-virgin olive oil1 tsp balsamic vinegartoasted pine nuts and chopped oliveshandful rocket leaves

MethodRemove pastry from freezer. Heat oven to 240°C. Place mushrooms stalk side up on two baking trays. Season well with freshly ground salt and pepper. Drizzle with oil and sprinkle with thyme. Roast for approximately 10-12 minutes until juicy.

Take two 15cm sandwich tins. Place tins on the pastry sheets and cut around each base with a sharp knife to make two circles. Place the mushrooms in each tin so they overlap each other,

then scatter with pine nuts and olives.

Spread tapenade over one side of the pastry, then place, tapenade sidedown, on top of the mushrooms in the tin. Bake for 15 minutes. Remove and let sit for two minutes before carefully turning out tarts onto serving plates.

SAVOURY

27

Classic Lasagna

Ingredients1 250g box dried lasagne sheets

Lasagne sauce1 Tbsp olive oil1 onion, diced3 garlic cloves, minced200g mushrooms, sliced1 eggplant, diced1 jar tomato pasta sauce (approx 500ml)1 can tomatoes, diced1 250g vegetarian mince*1 Tbsp tomato paste� red wine 100g black or green olives, pitted and chopped1 Massel ‘beef’ stock cube1 tsp basil, dried1 tsp oregano, dried� tsp chilli powder

White sauce� C olive oil1 Tbsp fl our1 onion, diced2.5 C soy milk2 tsp soy sauce� C nutritional yeast fl akesfresh cracked pepper and salt to taste

SAVOURY

28

(Classic Lasagne continued)

MethodPreheat over to 180 degrees Celsius.

Lasagne sauce: In a large saucepan, sauté onion and garlic in oil on a medium heat until tender before adding mushrooms and eggplant. Cook for a further 5 minutes and then add the rest of ingredients. Reduce heat and simmer uncovered for 10-15 minutes. Season with salt and pepper if necessary. Should be a rich and fl avoursome sauce.

White sauce: Sauté oil and onions in a medium-sized saucepan over a medium heat for 5 minutes or until tender. Stir in fl our and cook for one minute, while stirring constantly to avoid burning. Slowly add half the soy milk and gently stir until it begins to thicken. Reduce heat to low and gradually add rest of milk while stirring. Add remaining ingredients and gently cook for a further 5-10 minutes.

Assembling the dish: To assemble, you will need a large high-sided (10cm) baking dish (approx 20 x 30 cm) or two lower smaller dishes.

Starting with the lasagne sauce spoon enough to cover base. Line with lasagne sheets (break sheets if necessary to fi t dish) then dollop generous spoonfuls (approx 1/4 cup) of white

sauce. Repeat for at least 4 times until layered but end with a lasagne sauce. Finish with whatever you like – handful of olives, sliced tomatoes and just a sprinkling of smoked paprika.

Cover with tin foil and bake 20 minutes before removing foil and baking a further 10 minutes. Let sit for 5-10 minutes before slicing.

* prefer to use the

Vegetarian Stuffi ng

TVP mix available

from Blissful

Vegetarian or some

Asian stores.

SAVOURY

29

Chickpea Patties

Ingredients1 Tbsp oil1/4 C onion, diced1/4 C capsicum diced1 celery stalk, diced1 can chickpeas, rinsed and drained1 tsp thyme1 tsp paprikaPinch of cayenne pepper1 tsp hot sauce2 Tbsp chopped fresh parsley2 Tbsp fl our1 Tbsp cornstarchSalt and pepper to tasteOil for frying

MethodHeat oil in a frying pan over medium heat. Sauté onion, capsicum and celery for fi ve minutes, until softened. Remove from heat.

Place chickpeas in a food processor with the onion mixture. Pulse until chickpeas roughly chopped. Place chickpeas in a bowl and add spices, hot sauce and parsley. Mix well. Add fl our and cornstarch and

mix well. Place in the fridge for at least 30 minutes.

Heat oil in a frying pan over medium to high heat. Shape chickpea mixture to form patties and fry in batches for a few minutes each side, until crispy and browned. Flip a few times if they are browning too quickly.

NB: If you have trouble forming the patties, add more cornstarch.

SAVOURY

30

Potato Curry

Ingredients4 potatoes, peeled and cubed2 Tbsp vegetable oil1 onion, diced3 cloves garlic, minced2 tsp ground cumin1 1/2 tsp cayenne pepper4 tsp curry powder4 tsp garam masala1 piece fresh ginger root, peeled and minced2 tsp salt1 can diced tomatoes 1 can garbanzo beans (chickpeas), rinsed and drained1 can peas, drained1 can coconut milk

MethodPlace potatoes into a large pot and cover with salted water. Bring to a boil over high heat. Reduce heat to medium-low, cover, and simmer until just tender, about 15 minutes. Drain and allow to steam dry for a minute or two.

Meanwhile, heat the vegetable oil in a large skillet over medium heat. Stir in the onion and garlic. Cook and stir until the onion has softened and turned translucent, about fi ve minutes. Season with the spices and salt.

Cook for two minutes more. Add the tomatoes, garbanzo beans, peas, and potatoes. Pour in the coconut milk, and bring to a simmer. Simmer fi ve to ten minutes before serving.

SAVOURY

31 SAVOURY

Pumpkin And Chickpea Tagine

Ingredients3 cups pumpkin cut into cubes3 Tbsp Moroccan spices1 Tbsp cumin1 Onion diced2 Red peppers chopped� cup olives� cup prunes 1 can of tinned chickpeas (or 1 1/2 cups of home cooked)2 tins of Moroccan tomatoessalt and white (if possible) pepper to taste3 Tb olive oil or other for cooking

1 cup of cous cous1/2 c of almonds chopped1 handful of fresh coriander chopped8 cardamom pods lightly crushed, husk discardedhandful of mint� c of raisins

MethodSaute the onion and spices in oil for 5 minutes in a tagine pot, camp cooker or casserole dish. Add the other ingredients. Place the lid on the pot in put into the over for 1 � hours or until all is tender and tasty. Serve with this tasty cous cous side dish.

Place the cous cous in a bowl and cover it with boiling water for 5 minutes. Add the chopped coriander, cardamom, mint raisins and almonds

Sweets

SWEETS

33

Peach-Berry Cobbler

Ingredients1/4 C sugar1/4 C brown sugar1 Tbsp cornstarch1/2 C water1 Tbsp lemon juice2 C sliced peaches1 C blueberries1 C sifted fl our1/2 C sugar1 1/2 tsp baking powder1/2 tsp salt1/2 C soy milk1/4 C margarine2 Tbsp sugar1/4 tsp nutmeg

MethodPreheat oven to 180 degrees Celsuis.

Combine in a saucepan the sugars and cornstarch. Add water and whisk until smooth. Cook over medium heat, stirring constantly, until thick. Add lemon juice, peaches and

blueberries.

Turn into a medium sized baking dish. In a mixing bowl combine fl our, sugar, baking powder and salt. Add milk and softened margarine and mix thoroughly.Spoon over fruit. Sprinkle with mixture of sugar and nutmeg. Bake for 40 to 45 minutes. Presto! Serve with vegan cream.

l smooth. Cook over stantly, unununununtititititill l ll thick. Add

SWEETS

34

Ingredients1 1/2 C dates, fi nely chopped 1 1/2 C water 1 tsp bicarbonate of soda3/4 C soft brown sugar1/2 C margarine1 tsp vanilla extract3 tsp egg replacer3 Tbsp water1 1/2 C self-raising fl our Butterscotch sauce300ml Soyatoo topping cream (order online)3/4 C soft brown sugar2 Tbsp margarine1 1/2 tbsp golden syrup1/2 tsp vanilla extract

MethodPreheat oven to 180 degrees Celsius. Grease and line a 20cm loose bottom cake tin. Place dates and water in a small saucepan and bring to a boil. Turn off the heat, add the bicarbonate of soda and set aside for 20 minutes.

Whisk together sugar, margarine and vanilla extract

with an electric hand mixer or food processor. In a small bowl, mix the egg

replacer and water. Whisk the ‘egg’ mixture into the margarine mixture. Sift in the fl our and mix well. Add the date mixture. Combine well then pour into the prepared cake tin.

Cook for 40-50 minutes, until a skewer or knife comes out clean. Leave to cool in the pan while you make the sauce.

Place all of the sauce ingredients into a saucepan, place over a medium heat and bring slowly to a boil. Reduce heat and simmer gently for approximately 20 minutes. Pierce the pudding in several places with a skewer. Drizzle over about half a cup of the sauce.

Remove from tin, cut into wedges and serve with extra sauce poured over. Enjoy!

Sticky Date Pudding With Butterscotch Sauce

SWEETS

35

Dairy-Free Cashew Ice Cream

Ingredients3 C frozen, sliced bananas 1/2 C cashew butter 1/8 tsp sea salt1/4-1/3 C pure maple syrup

MethodIn a food processor, process bananas until roughly chopped. Add cashew butter, salt, and syrup, and puree until smooth.

Serve immediately, and store leftovers in freezer.

You can add vanilla extract, almond extract, cinnamon, chocolate chips or chopped nuts.

Note: When you have ripened bananas, slice them, and measure 1 C portions in to a zip-lock bag so they are readily available.

SWEETS

36

The Best Cheesecake!

IngredientsBase:1 packet Nice biscuits, crushed100g margarineFilling:300g fi rm tofu2 ripe bananas, mashed1⁄4 C maple syrup1 tin (440g) crushed pineapple, drained1 3/4 tsp vanilla essence1/2 tsp saltTopping:1 Tbsp cornfl our2 Tbsp water1 C berries, fresh or frozen1⁄4 C maple syrup or 3 Tbsp sugar

Method To make base, melt margarine and add to crushed biscuit. Combine and press into a pie dish. Refrigerate for at least 30 minutes.

To make the fi lling, combine all the fi lling ingredients together and beat until smooth and creamy. Pour into dish and bake for 30-45 minutes

at 150 degrees Celsius. Chill in fridge.

To make the topping, mix the cornfl our and water to make a smooth paste.

Combine remaining ingredients in a small saucepan and heat. Continue to stir until thick. Pour mix evenly over cheesecake to cover surface and allow to cool in fridge. Serve with your favourite vegan ice cream or soya cream.

SWEETS

37

Peanut Butter Cookie Ice Cream Cake

IngredientsCrust:20 Oreo cookies1/4 C margarine, melted

Filling:4 C vanilla SoGood ice cream, softened1/2 C peanut butter2 Tbsp maple syrup1/4 c salted peanuts, fi nely chopped MethodTo prepare the crust: Lightly oil a 9-inch (23cm) springform pan and set aside. In a food processor, process the cookies until fi ne. Add melted marga-rine and process again until well combined.Press fi rmly into the bottom of the pan and refrig-erate for one hour. With an electric mixer or food processor, blend together the ice cream, peanut butter, and maple syrup until well mixed. Spoon fi ll-ing evenly into pan and sprinkle the top with pea-nuts. Place in freezer for at least one hour. Remove from freezer fi ve minutes before serving, pop open the pan, and cut into slices.

SWEETS

38

Vegan Berry Donut Cupcakes

Ingredients1 1/2 C plain fl our3/4 tsp baking powder1/2 tsp baking soda1/2 tsp ground nutmeg1/2 tsp salt1 C soy milk1 tsp apple cider vinegar2 Tbsp cornfl our1/3 C canola oil3/4 C + 2 Tbsp sugar2 tsp vanilla1/3 C berry jam2 Tbsp icing sugar

MethodPreheat oven to 180 degrees Celsius. Line a cupcake tin with paper cases. In a large mixing bowl sift together plain fl our, baking powder, baking soda, nutmeg and salt. Create a well in the centre of the fl our mixture. Combine the soymilk, vinegar and cornfl our and stir until smooth, then add to the fl our mixture. Add the oil, sugar and vanilla and mix well.

Fill the cases three-quarters full with batter. Place

a heaped spoonful of jam into the centre of each cupcake, being careful not to overfi ll. The jam will sink into the bottom of the cupcake during baking. Bake cupcakes for 20-25 minutes. Cool completely on a wire rack, and then allow to set uncovered overnight in a cool and dry place. This will make the tops slightly crispy, like a donut crust. Using a sifter, sprinkle with icing sugar and serve with coff ee. Presto!

SWEETS

39

Chocolate Afghans

Ingredients200g margarine1/2 C caster sugar1 1/2 C plain fl our3 Tbsp cocoa powder1 1/4 C cornfl akes1/4 C dried coconut Icing1 C icing sugar2 Tbsp cocoa powder3 Tbsp hot water3-4 drops of peppermint essence (optional)1/4 C walnut halves

MethodPreheat oven to 180 degrees Celsius. Line a baking sheet with baking paper.

Cream the margarine and sugar until light and fl uff y. Sift in the fl our and cocoa powder and mix with a wooden spoon. Gently fold in cornfl akes and coconut. If mixture is a little crumbly, add one to four teaspoons of water or maple syrup and mix. Firmly press into small balls and fl atten them slightly. Place them about three centimetres apart on the baking sheet.

Bake in the oven for ten to 15 minutes. Remove from oven and leave for fi ve minutes before moving to a wire rack to cool.

Prepare the icing by combining the icing sugar and cocoa powder in a bowl. Gradually add water. Mix well until the mixture is free of lumps and of a creamy consistency. Add essence before fi nal mix. Add more water if necessary.

Spoon a little icing on each cookie and then decorate with a walnut. Let set and prepare for speedy entry into mouth!

SWEETS

40

Cinnamon Glazed Apple Cake

Ingredients3 apples, peeled and cored125g margarine1/2 C caster sugar1/2 C apple sauce or canned diced apples2 Tbsp soy milk1 1/2 C fl our1/4 C coconut2 1/2 tsp baking powder1 tsp vanilla essenceTopping1/4 C brown sugar1/2 tsp ginger powder1/2 tsp cinnamon

MethodPreheat oven to 180 degrees Celsuis. Grease 23cm round springform cake tin. Set aside.

Slice apples evenly to form apple rings. In medium pot, cover base with 3cm of water. Add apples and cook 3-5 minutes until tender (but not mushy). Set aside.

Cream margarine and sugar until fl uff y. Add apple sauce and soy milk and mix. Gently fold in fl our,

coconut, baking powder and vanilla essence. Add additional soy milk if dry.

Pour batter into cake tin and arrange the apple rings decoratively on the top. To make the topping, combine ingredients together and sprinkle evenly over top of cake. Bake 30-40 minutes or until cooked. Insert a sharp clean knife into centre and withdraw. Cake is cooked when knife comes out clean. Allow to cool for 15 minutes before releasing springform. Serve warm or allow to cool on rack. Dust with icing sugar using a sieve just before serving.

SWEETS

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