How to liven up a hummus sandwich

Breakfast

Wholegrain malties, banana, soya milk

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Always an energising way to start the day.

Lunch

Wholemeal rolls with hummus and sundried tomatoes, apple, soya yogurt

This is a really great sandwich combination that I’ve recently discovered (although I’m sure it’s not entirely original). As you’ve probably guessed, you literally just spread the bread/rolls with vegan margarine and hummus, then add some sundried tomatoes from a jar. If, like me, you don’t have time to rinse and dry the tomatoes, it’s probably worth using a roll or some crusty bread as flimsier varieties may be subject to sogginess!

Dinner

Broccoli, pumpkin seed  and olive spaghetti, hummus and veg

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This is a super-quick dish that tastes great. Traditional tapenade seems to contain anchovies but Sainsbury’s do a version that’s marked as vegan so is evidently fish-free. It also works well spread on toast (in my opinion at least). Hummus and veg sticks are always a great combination and make a nice alternative to leaf-based side salads.

Ingredients for broccoli, pumpkin seed and olive spaghetti (serves 2):

– 1 red onion

– 1 largish broccoli

– 150g spaghetti

– Olive oil

– 2 garlic cloves (crushed)

– 1 veggie stock cube

– 1 pack of pumpkin seeds

– 2 generous tablespoons of olive tapenade

Method:

1. Bring a large saucepan of water to the boil. Meanwhile, chop the onion and broccoli (keeping them separate).

2. When the water is boiling, add the spaghetti along with a splash of olive oil. Simmer until tender (about 10 mins), stirring occasionally.

3. While the spaghetti cooks, heat a good splash of oil in a pan and add the onion and garlic. Sautee gently for a few minutes, stirring constantly, until the onion is soft but not brown. Then add the broccoli, stock cube and a generous splash of water. Cover and simmer until the broccoli is tender, stirring occasionally and adding more water if needed. This should only take about 10 minutes.

4. When the spaghetti is cooked, drain and set aside, then when the broccoli is tender, combine the two. If the broccoli has a lot of liquid left, you may need to drain some of it off.

5. Finally, stir in the pumpkin seeds and tapenade, heating the whole thing through gently and stirring constantly.

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Dessert

Fruit, biscuits

The biscuits were the accidentally vegan chocolate chip hobnobs. They confusingly seem to do both vegan and non-vegan versions of the same biscuit, so I’d suggest just checking the allergy advice section to see whether there’s any dairy (I don’t think they often have egg in).

How to dispel the tofu myth

Apologies for the blogging silence that has fallen over the past week or so. My rather feeble excuse is that I’ve been seriously busy and not able to cram it in. Since the busyness looks set to continue, I may have to resign myself to just few posts per week but I’ll be blogging as much as I can. I don’t honestly think any of this has a major impact on anyone’s life but I wouldn’t want people to think I’d abandoned my blog (or indeed the animal-free diet!).

Breakfast

Wholegrain malties, banana, soya milk

A filling and nutritious start to the day. The wholegrain malties are from Sainsbury’s and are kept with the kiddies’ cereals.

Lunch

Celery, sultana and vegan mayo sandwich, plums, flapjacks

This is a really good sandwich option which works especially well with fresh wholemeal bread. To make the filling (as you may have guessed!) you just chop some celery, add some sultanas and mix in some vegan mayo. The filling seems to keep quite well in the fridge (I made a pot earlier in the week), so I’d say it’s worth making a bit extra. I tend to use the Plamil brand of vegan mayo, which you can buy in Holland and Barrett. The flapjacks were left over from a fabulous birthday batch that my Mum had made, but the Blackfriar’s brand does quite a few vegan flapjacks which are a good option if you don’t have time to make your own.

Dinner 

Tofu with sweet potato and pine nuts

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This is quite a good recipe to cook for anyone who objects to tofu on the grounds of its alleged tastelessness. It shows how well tofu absorbs flavours and adds a light but nutritious protein boost to any dish.

Ingredients for tofu with sweet potato and pine nuts (serves 2):

–  1 pack of tofu (e.g. Cauldron brand)

– 2 smallish sweet potatoes

– 1 veggie stock cube

– Olive oil

– 3 large cloves garlic (crushed)

– Mixed dried herbs

– Around 75g pine nuts (about 3/4 of a small pack)

– 1 smallish packet of spinach

– Soy sauce

Method:

1. Drain the liquid off the tofu and place it between two plates so even more moisture gets squeezed out.

2. Meanwhile, peel and chop the sweet potatoes. Place them in a pan and add a good splash of warm water, but not enough to cover them. Add the stock cube, cover and simmer until the potatoes are just tender (this should only take about 10 mins). Check regularly that the water isn’t disappearing and add more if needed.

3. While the potatoes cook, remove the tofu from the plates and cube. When the potatoes are ready, drain and set aside.

4. Heat a generous splash of oil in a different pan, then add the garlic and herbs. Sautee very gently for a few minutes, stirring constantly and taking care not to let it burn. Add the sweet potatoes, then the tofu and continue to sautee for a few more minutes,  trying not to mush up the tofu too much.

4. Stir in the pine nuts and spinach. You’ll probably need to add the spinach in batches though, waiting for one lot to wilt before adding the next lot.

5. Add a good splash of soy sauce to season and enjoy!

Dessert

Fruit and dark chocolate

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A tried and tested combination. The chocolate was a birthday present from Hotel Chocolat which now seems to do a good vegan range.

How to make a great breakfast without bread or milk

Breakfast

Muesli with soya yogurt, fruit and golden syrup

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This was a bit of an improvised breakfast as I’d completely forgotten to get any soya milk or bread (no idea how!) and didn’t have any obvious breakfast items to hand. This makeshift solution worked really well though and I’d definitely recommend it. I basically just mixed some muesli with soya yogurt, then added chopped fruit (plums and a kiwi) plus a drizzle of golden syrup.

Lunch

Vegan cream cheese and salad sandwich, fruit

Once you’ve opened a packet of vegan cream cheese it’s quite hard not to use it repeatedly in sandwiches as it makes such a quick and easy filling. It’s great combined with tomatoes or leafy salad. I use the Tofutti brand, which you can buy in Holland and Barrett (in plain, garlic and herb or herb and chive flavour).

Dinner

Mushroom pasta, salad

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I had some mushrooms to use up from the previous day’s Bolognese and this is a great recipe for a quick and tasty dinner. You can see the recipe here, although I didn’t use the spinach this time.

How not to miss meat

Breakfast

Wheat biscuits, blackberries, soya milk

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The blackberries were left over from the previous day’s attempt to be resourceful and pick my own dessert. The combination worked really well.

Lunch

Vegan cream cheese and tomato sandwich, fruit

This is a reliable option for a great animal-free sandwich. I really like the Tofutti brand of vegan cream cheese, which comes in plain or garlic and herb flavour and can be bought in Holland and Barrett.

Dinner

Veggie Bolognese, tortilla wrap, salad

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This is a really nice recipe that’s ideal for introducing people to the great taste of faux meats. You can buy the soya protein in Holland and Barrett and I think it has a pretty realistic mince-like flavour and texture. This is probably a good point to mention the excellent range of faux meats available in health food shops, which are ideal if you’re missing the taste of the real thing. You probably won’t find that they taste identical to real meats, but they’re pretty similar and opting for a small change in taste has a huge impact on animals!

To get back to the soya protein, you’re apparently supposed to soak it before use but I didn’t bother and was very happy with the result. The Bolognese would go well with spaghetti although I just had a tortilla wrap on the side. The salad was just some lettuce, celery and Thai flavour rice coated peanuts (or something like that). They’re from the Co-op, come in a pinkish packet and are marked as vegan.

Ingredients for veggie Bolognese (serves 2-3):

– 4 medium shallots

– 3 cloves of garlic (crushed)

– 8-10 tomatoes (on the vine ones are ideal)

– A generous handful of button mushrooms

– 2 red peppers

– 2 large sticks of celery

– Olive oil

– 80g dried soya protein

– 1 veggie stock cube

Method:

1. Chop the shallots and set aside.  Roughly chop the tomatoes and put them somewhere else. Chop the rest of the veg and put in a third location (the 3 groups of veg need to go into the pan at a different time).

2. Heat a generous splash of olive oil in a saucepan. Add the shallots and garlic, then sautee gently, stirring constantly, until the shallots turn semi-transparent but not brown (this only takes a few mins).

3. Add the rest of the veg minus the tomatoes and continue to sautee for a few more minutes, stirring constantly. Next, add the tomatoes, cover and simmer for another 5 mins or so, stirring occasionally. Once they’ve begun to form a sauce, add the soya protein, a good splash of water and the stock cube. Cover and simmer for as long as you like, 10 mins probably being the minimum. Stir occasionally and check regularly that it’s not getting too dry, adding more water as needed. Season to serve.

Dessert

Fruit and biscuits (I think!)

I’m running a bit behind on the blog so can’t honestly remember how accurate this is. I’m in the process of catching up!

A revolutionary way to cook spaghetti?

Breakfast

Wheat biscuits with cranberries and cinnamon, soya milk

I was running a little low on fresh fruit, so opted for this slightly christmassy combination. It worked well though!

Lunch

Braised tofu, tomato and vegan mayo sandwich, fruit

This is a great combination that tastes similar to tuna. For a full explanation, please see the sandwich ideas page and scroll down to braised tofu.

Dinner

Spaghetti with cannellini beans and homemade tomato sauce, salad

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This great recipe comes courtesy of a friend of my Nan’s and is really simple and delicious. I’ve modified it slightly due to lack of time and because I never seem able to follow a recipe without changing it slightly! It includes a nice way to cook spaghetti which saves on washing up and makes it really flavoursome.

Ingredients (serves 2):

– 4 smallish  shallots

– 3 cloves of garlic

– 8-10 tomatoes (vine ripened are a little pricier but much nicer)

– Olive oil

– Mixed dried herbs

– 1 tin cannellini beans (rinsed and drained)

– 100g spaghetti

– 1 Veggie stock cube

Method:

1. Chop the shallots and press the garlic. Chop the tomatoes and set aside.

2. Heat a generous splash of olive oil in a pan and add the shallots, garlic and a good sprinkle of dried herbs. Simmer for a few minutes, stirring constantly, until the shallots go semi-transparent (but not brown).

3. Stir in the tomatoes, cover and simmer for about 5 mins, until they begin to form a sauce, stirring occasionally. Next, stir in the spaghetti and cannellini beans, then add a generous splash of water and crumble the stock cube into the pan. Cover and simmer until the spaghetti is cooked, adding more water as needed and stirring fairly frequently. This should take about 10 mins or so. It looks nice served in a bowl and garnished with basil (or a watercress leaf if, like me, you’re running low on fresh herbs)!

Dessert

Blackberries, chocolate chip cookies

I live near a railway bridge where there’s an abundance of blackberry bushes. The fruits vary in quality but probably no more than the ones you buy, so I thought I’d pick my own dessert. They were pretty nice, especially combined with some chocolate chip hobnobs. Confusingly, not all chocolate chip hobnobs are vegan, so do check the packet (the allergy advice section is probably the quickest point of reference) to be sure.

A dessert you could have for breakfast

Breakfast

Muesli, raspberries, soya milk

Toast, loganberry jam

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Two breakfasts in one, I know, but lunch wasn’t really going to fit in so I decided to adopt a camel type approach (even if toast and jam probably isn’t a desert animal’s preferred choice of food).

Dinner

Butternut squash and sultana couscous, salad

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This was a repeat dinner as I’d made double quantities the other day. The recipe is still under construction but it made quite a tasty dinner anyway.

Dessert

Soya yogurt with fruit and golden syrup

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This was an Alpro soya yogurt, topped with fresh fruit and golden syrup. It makes a great dessert that’s almost healthy and can double up as a light breakfast.

Snacks

Almonds, vegan chocolate cake/coconut ice

Oh dear! No lunch and all those sweets. Not ideal I admit, but it least it helps to dispel the myth about vegans existing on leaves (and it was a Sunday)! The reason for this slightly odd pattern was going to visit FRIEND, a farmed animal sanctuary in Kent (http://www.friendsanimalrescue.org.uk/about_new.htm). It’s a wonderful place, and it was lovely to see happy members of generally unfortunate species such as pigs, cows and hens.

The animal-free answer to tuna?

Breakfast

Wheat biscuits, soya milk, blueberries

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Berries are great for an early morning sugar boost and wheat biscuits are helpful for providing long-lasting energy.

Lunch

Braised tofu, tomato and vegan mayo sandwich, biscuits, blueberries

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Braised tofu has a texture and flavour that really reminds me of tuna. You can buy it in Holland and Barrett, but it’s with the other tinned products (not in the chilled section with the rest of the tofu). Once it’s rinsed and drained, you can break off slices, place them on bread and add whatever you feel like, although I think sliced tomatoes and vegan mayo work especially well. Vegan mayo can also be purchased in H&B, and it’s almost indistinguishable from the animal-based product.

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Dinner

Couscous with sultanas and butternut squash, salad

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This recipe is still under construction but will be appearing in the future! It made a perfectly good meal, but further work is needed for optimum results. Not all recipes transition smoothly from mind to plate and this one turned out to be a little on the bland side.

Dessert

Fruit and yogurt dessert

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Alpro seem to  have brought out some new flavours of soya yogurt, including the strawberry and banana one that I had tonight. I just topped it with some raspberries, added a drizzle of golden syrup and it made a great dessert.