A delicious, mild curry characterised by tasty aromatics including lemongrass, turmeric and coriander
I enjoy the rather simplistic naming of the Thai curries: yellow, red and green. Straightforward names for complex dishes is a genius bit of marketing that has made their journey to westerners’ plates all the easier. I’ve already written recipes for green and red in this column, which I think (in short) are defined by their corresponding chillies: the green is fresh, sweet and light; the red warmer and richer. The yellow, however, is not characterised by chilli at all, but instead by the coming together of a great line-up of aromatics that includes lemongrass, turmeric, ginger, makrut lime, cumin and coriander.
Photograph: Louise Hagger/The Guardian. Food styling: Emily Kydd. Prop styling: Jennifer Kay.
Food styling assistant: Valeria Russo
Thai yellow curry with green beans and potatoes
You can buy makrut lime leaves fresh or frozen; the dried ones, however, are, in my opinion, a bit useless. I’ve recommended using a waxy potato in this over a starchy one, so it soaks up less of the sauce and leaves you with a better sauce-to-potato ratio, but use whatever you have at home. You’ll need a blender to make this, incidentally.
Prep 15 min Cook 30 min Serves 4
1 large banana shallot (or 2 small ones), peeled and roughly chopped 1 whole garlic head (about 15 cloves), separated and peeled 2 sticks lemongrass, outer leaves removed, the rest bruised and chopped 4cm x 4cm piece fresh ginger, peeled and chopped 4 bird’s-eye chillies, chopped (remove and discard the pith and seeds if you prefer less heat) 4 makrut lime leaves 1 tsp ground turmeric ½ tsp ground cumin 1 tsp ground coriander 1½ tsp fine sea salt 2 x 400ml tins coconut milk 600g waxy potatoes (such as charlottes), quartered 2 tbsp rapeseed oil 400g green beans, tailed Steamed rice, to serve
First make the curry paste. Put all the ingredients apart from the coconut milk, potatoes, oil and beans in a blender, add four or five tablespoons of coconut milk, and blitz for a minute or so, until you have a nice, smooth paste. Put to one side.
Bring a pan of water to a boil, carefully lower in the potatoes and cook for 10-12 minutes, until a knife slips easily in and out. Drain and set aside while you start on the curry.
Put the oil in a wide saucepan for which you have a lid, set it over a medium heat and, once it’s hot, stir-fry the curry paste for five minutes, until it starts to darken slightly in colour and turn noticeably fragrant.
When the paste starts to look a little oily as the fat splits out of it – that’s a good sign, by the way, so don’t be alarmed – add the rest of the coconut milk and 200ml water, and bring to a simmer. Add the cooked potatoes and the green beans, bring everything back up to a simmer, cover and cook for five to six minutes longer, until the beans are cooked and the curry has reduced and thickened slightly. Serve with steamed plain rice.
Most of the time, people subscribe and adhere to a certain popular diet for health reasons. Be it the Mediterranean Diet, the DASH Diet, paleo, Whole30, or any number of popular diets, the primary reason a specific diet is selected is usually that the person believes it will help them lose weight, improve their body composition, and/or reduce the risk of certain diseases.
The vegan diet is a notable exception. Not only may adherents be drawn to the diet for its potential health benefits, but also for its ethical and environmental benefits. The vegan diet is completely devoid of animal products; this differentiates it from a vegetarian diet, which typically includes dairy and eggs. Vegans may also avoid honey and may even adopt a vegan “lifestyle,” extending the no-animals policy to include choices like not wearing furs or leathers, or using any cosmetic or hygienic products that contain animal-derived ingredients or that use animal testing.
The vegan diet has been studied rather extensively, with demonstrated safety and efficacy across the lifespan for men, women, and children. That said, in order to maximize the benefits of a vegan diet and minimize any potential nutritional deficiencies, some degree of planning needs to go into dietary intake, with the potential need for specific supplementation, such as vitamin B12 and omega-3 fatty acids. Below, we share some of the top benefits of a vegan diet to help you decide if a diet consisting solely of plant-based foods is right for you.
A Vegan Diet Can Help You Lose Weight
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As with pretty much any diet, it is certainly possible to lose weight on a vegan diet, provided your caloric intake is less than your daily caloric expenditure. Vegan diets are often quite conducive to weight loss because plant-based foods tend to be more filling from a volume perspective than animal products. Vegetables, fruits, and legumes contain a lot of water and fibre relative to foods like cheese, meat, and eggs. Therefore, the caloric density of many vegan foods is substantially lower than foods derived from animals, which makes it easier to feel full on fewer calories. Most people who switch to a vegan diet experience significant weight loss as long as they are focusing on eating whole, natural foods.
A Vegan Diet Can Lower Blood Pressure
Vegetables and fruits contain antioxidants, minerals like potassium, and nitrates, which can all help lower blood pressure. Research has found that those who follow a vegan diet tend to experience significant improvements in blood pressure, with decreases in both systolic and diastolic pressures. Some studies have reported that vegans have up to a 75% lower risk of developing hypertension than omnivores.
A Vegan Diet Can Reduce the Risk of Cardiovascular Disease
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A vegan diet can lower both blood pressure and cholesterol. Most studies show a decrease in both “bad” LDL cholesterol and total cholesterol levels. Moreover, longitudinal studies have demonstrated a reduced risk of heart disease, stroke, and atherosclerosis in vegans compared to omnivorous diets. Again, diet quality is the most important factor in capitalizing on the health benefits. It’s technically possible to follow a vegan diet and eat mostly processed junk food and snacks. The key is to eat whole foods in their natural state as much as possible. This includes vegetables, fruits, legumes, nuts, and seeds.
A Vegan Diet Is Rich In Antioxidants
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Most plant-based foods, such as berries, vegetables, seeds, and soy, are high in antioxidants. For example, blueberries, red cabbage, blackberries, and other purple and blue foods contain anthocyanins, antioxidants that have been shown to lower cholesterol, reduce inflammation, improve cognitive performance, and reduce the risk of cancer. They also contain flavonoids and procyanidins, polyphenols that can improve mood, cognition, memory, and learning.
A Vegan Diet Supports Digestive Health
The high-fibre vegan diet promotes healthy digestion and may alleviate constipation. The beneficial bacteria residing in your gut aid digestion by breaking down fibre and large macronutrients into absorbable nutrients. They also produce key vitamins such as vitamin B12 and K, and they play essential roles in fending off illnesses and infections. These good bacteria thrive with plant-based foods high in prebiotic fibres, while animal-based foods preferentially select for pathogenic microbes. Therefore, consuming a diet high in meat, dairy, cheese, and eggs can disrupt your gut microbiome and cause imbalances in the bacteria (known as symbiosis). This can lead to indigestion, bloating, weight gain and obesity, inflammation, skin conditions, and bowel difficulties.
A Vegan Diet Is Anti-Inflammatory
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Plant-based foods tend to be the best anti-inflammatory food sources, as they are rich in antioxidants and low in inflammatory compounds like processed oils and saturated fats. To maximize the anti-inflammatory effects of a vegan diet, it’s important to limit your intake of added sugars. Moreover, consuming omega-3 fatty acids in the form of flaxseeds, algae or seaweed, chia seeds, pecans, and walnuts can also reduce inflammation.
A Vegan Diet Can Regulate Blood Sugar and Improve Insulin Sensitivity
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The vegan diet has been found to lower blood sugar and improve insulin sensitivity, thereby decreasing the risk of type 2 diabetes. This is predominantly due to the high fibre content, vegetable intake, and low-glycaemic complex carbohydrates such as legumes and root vegetables, which are high in resistant starch. The vegan diet is also low in saturated fat, which has been associated with elevated blood sugar levels.
A Vegan Diet Can Protect Against Cancer
The vegan diet is rich in disease-fighting antioxidants and phytonutrients. Between vegetables, fruits, soy, and other legumes, hemp and other seeds, and nuts, vegans consume a variety of superfoods that are packed with vitamins, minerals, and free-radical-scavenging antioxidants. Antioxidants prevent oxidative damage in the body, inhibit tumour genes, and confer anti-inflammatory effects. Accordingly, the vegan diet has been found to lower the risk of certain cancers, such as prostate cancer, stomach cancer, colon cancer, and breast cancer.
A Vegan Diet Is Good for the Environment
Vegans are primary consumers rather than secondary consumers. As such, the vegan diet consumes far less water and natural resources than omnivorous diets and leaves a much smaller carbon footprint. We only have one planet and the environmental impact of many of our choices is rapidly depleting our natural resources and deteriorating our global home.
A Vegan Diet Protects Animals from Harm
Animal welfare is a driving force for many people who decide to follow a vegan diet. The meat, dairy, and egg industries are rife with troublesome practices, and many vegans connect to the idea of sparing the lives of animals through their dietary choices.
Making the decision to go vegan comes with so many amazing benefits. You get to save animal lives, your health will improve drastically, it’s better for the environment, the list is endless. However, as with any lifestyle change, it’s easy to slip up along the way and make simple mistakes. Luckily, they can be avoided. We’ve compiled a list of some common mistakes people make when going vegan for the first time, so your experience can be as seamless and enjoyable as possible.
Transitioning into vegan eating doesn’t have to be hard at all! Just avoid these five mistakes to ensure that you stay healthy and happy on your journey!
1. Vegan doesn’t always mean healthy
Unfortunately, just because a food item is labelled “vegetarian” or “vegan,” doesn’t mean it’s necessarily healthy. There are many vegan food and drink products on the market that contain a vast list of artificial ingredients, are high in sugar, sodium, and are heavily processed. Many of the mock animal products can help people ease into a plant-based diet, but it’s important to maintain balance in the foods you eat to ensure that you are giving your body all of the essential nutrients that it needs to thrive. It’s easy and common to make this mistake when first transitioning to a vegan diet. Vegan snack foods, mock meats, and treats are totally fine in moderation, but make sure to also eat fruits, veggies, and other whole foods as well.
2. Not eating enough
One of the biggest reasons people give up a vegan diet is because they are not eating enough calories throughout the day. Plant foods are naturally less calorie-dense, and many foods and dietary groups are off-limits to vegans and vegetarians. This combination can make it difficult for new vegans to meet their calorie requirements on a daily basis. Your body needs a certain amount to function, and restricting calories too much can lead to several negative side effects, such as nutrient deficiencies, fatigue, and a slower metabolism. While it may take some time for your body and digestive system to get used to the increased fibre and volume of the food you are eating, but once you get the hang of it, you will never look back.
3. Not enough protein
Protein is a necessity when eating a balanced diet. It plays an essential part in the formation of tissue, the production of enzymes, and the production of hormones in the body. Not only does it help give you a feeling of fullness after your meals, but it can reduce cravings. When transitioning to a vegan diet, try to include at least 1 source of plant protein at every meal. Some great options include tofu, tempeh, beans, nuts, seeds, and nut butters.
4. Vitamin B12 Deficient
Vitamin B12 serves a variety of functions in the body. It plays a role in the production of red blood cells and DNA, among other things. B12 deficiency can lead to feelings of fatigue, numbness, and issues with memory. The best sources of B12 on a vegan diet include nutritional yeast, fortified plant milk and orange juice, fortified cereal, tempeh, chlorella, and nori seaweed. You can also opt for a B12 supplement.
5. Not enough Iron
Because plant-based sources of iron are not absorbed as easily as animal-based sources, vegans need to consume almost double the amount of iron as their meat-eating counterparts. Iron deficiency can lead to anaemia, which makes you feel weak and exhausted. Try adding some iron-rich foods like spinach, tofu, beans, lentils, and sunflower butter into your diet every day.
The twins took part in a study that required one of them to switch to a plant-based diet while the other had to eat meat and dairy products for 12 weeks
Food choices are based on personal preferences, while some people love to have meat in their meals, there are many pushing the cause of vegetarianism and vegan food. The debate over which food is best for the human body has been going on for decades and centuries yielding no definite answer. However, this set of twin brothers adopted an interesting way to determine which type of food is the healthiest for human beings. Ross Turner and Hugo Turner took part in a study that required one of them to switch to a plant-based diet while the other had to eat meat and dairy products for 12 weeks, reported Insider. Hugo stopped eating all types of animal products, while Ross consumed meat, fish and dairy regularly. The two brothers were required to intake an identical number of calories and perform the same endurance training routine as part of this experiment for a study by King's College London.
The switch to a completely plant-based diet seemed tough for Hugo who usually included all types of products in his regular diet. “I was on the vegan diet and it really does take a hit on your body," Hugo told BBC.
He increased the intake of fruits and nuts to maintain the sugar levels and gain energy for the day. For his brother, the shift to a special diet brought inconsistency in energy levels. On some days he felt energetic while on others, not so much.
On the contrary, the energy level remained consistent for Ross. Another aspect in which Ross' meat-based diet helped him was in maintaining good bacteria in the body. Hugo, however, noticed a decline in the diversity of good bacteria present in his body.
At the end of the 12-week experiment, Hugo saw a dip in his body weight and cholesterol levels, whereas Ross gained fat and some muscle. While Ross gained a total muscle mass of 10 pounds (4.5 kgs), his fat percentage also went from 13 to 15 per cent. His total body weight moved to 189 pounds (86 kgs approx). Whereas Hugo's fat percentage dropped to 12 from 13.
The two brothers also expressed their desire to incorporate the experiment for a longer period to understand the impacts in detail.
These martabak manis-alike pancakes from Indonesia are for all the crumpet-lovers out there: soft on the inside, crunchy outside and soaked in chocolate (or whatever else you fancy)
After multiple decades on Earth, I thought I knew all there was to know about pancakes – until I met a fluffy, yeasted number called martabak manis at a hawker market in Singapore. It’s what I imagine crumpet-lovers dream about at night: a giant, sweet, crunchy, soft pancake with deep holes ready to be saturated with (vegan) butter and, in this case, chocolate and salted peanuts. It was a revelation to me, and has since been a serious challenger to the incumbent weekend pancake recipe in the Sodha household.
INDONESIAN-STYLE SALTED PEANUT AND CHOCOLATE PANCAKES
You’ll need a 24-26cm non-stick pancake or frying pan with a lid. It’s normal for the bottom of the pancake to darken, but you don’t want it black, so keep a beady eye on it using a spatula, and turn down the heat if you think it’s cooking too fast.
Photograph: Louise Hagger/The Guardian. Food styling: Emily Kydd,
Prop styling: Jennifer Kay. Food assistant: Valeria Russo
Prep 10 min Prove 1 hr Cook 10 min Makes 2 large pancakes, to serve 2-4
For the batter 300ml whole oat milk 240g plain white flour ½ tsp salt 1 tsp fast-action yeast 4 tsp apple cider vinegar ½ tsp bicarbonate of soda Rapeseed oil, for frying
For the filling 2 tbsp caster sugar 30g (or 2 tbsp) vegan butter – I like Naturli 1 square dark chocolate (10g), suitable for vegans, grated 1 large handful roasted salted peanuts (80g), finely chopped
If the oat milk has been in the fridge, warm it to body temperature, either in the microwave or a small saucepan.
In a large bowl, combine the flour, salt, yeast and oat milk, and beat well with a spoon – you want to develop some gluten here, so mix until everything is nice and smooth. After a minute or so of beating, set aside for an hour, so the yeast has time to get nice and active and the mix has roughly doubled in size.
After the hour is up, combine the vinegar and bicarbonate of soda in a small bowl, (which will froth, but do not worry), then stir this into the batter mix.
Put about a half-teaspoon of oil in a non-stick pancake or frying pan for which you have a lid, set it over a medium heat and swirl to distribute the oil over the surface of the pan (or do so with a silicone pastry brush, if you prefer). When the oil is very hot, add half the batter to the pan, use the back of a wooden spoon to help it into a nice even layer, and leave to cook for five minutes.
You should quite quickly see hundreds of little bubbles appearing across the surface of the pancake. You want each of these to become distinct and open, like the top of a crumpet. When this has happened, scatter half the sugar over the top of the pancake and cover the pan with the lid, both to melt the sugar and finish cooking the pancake.
After about a minute, once the sugar has melted, remove the pancake from the pan and, while it’s still hot, spread with half the butter. Scatter over half the dark chocolate, followed by half the chopped peanuts, then fold the pancake in half, cut into quarters and serve. Repeat with the remaining batter and toppings.
The new material created by San Francisco-based biomaterials company MycoWorks is more ethical and has a lower environmental impact than leather made from animals
Usually, leather is made from the skin of animals like cattle, lambs, goats, and even aquatic creatures like seals and alligators among others. It has also been made from synthetic fabric which requires plastic. Leather made from these creatures or manufactured synthetically has ethical and environmental concerns. However, thanks to advancements in technology, an environmentally and ethically-friendly leather made from fungi are making news now. According to a Mail Online report, the new material created by San Francisco-based biomaterials company MycoWorks is more ethical and has a lower environmental impact than leather made from animals. The vegan leather developed by the scientists not only serves as an alternative, but this material made from fungi also looks and feels just like animal leather. The company is also working closely with traditional leather craft folks to give it an indistinguishable feel like calfskin or sheepskin, potentially saving the four-legged creatures and the planet.
Over the last decade, several companies in the United States, Indonesia and South Korea have hyped fungal leather as an ethical and environmentally sustainable replacement for both cattle skin and plastic.
The material is made of mycelium, the vegetative part of a fungus consisting of a mass of branching. Additionally, these sheets of woven fungus can also be grown over a couple of weeks on any organic material like sawdust to agricultural waste as well. Furthermore, this fungal leather made from mycelium is potentially more biodegradable and sustainable, thus putting a stop to the damaging environmental effects of fast fashion.
Made from mushrooms, there is now vegan alternative to leather. (Shutterstock image)
Although the fungal leather industry is still in a nascent stage, and is largely producing concepts for the luxury market. Mycelium-based materials recently made its high fashion debut as an exclusive Hermss handbag, the Guardian reported.
“It can give the same emotional response as an animal leather,” Dr Matt Scullin, CEO of MycoWorks, told the publication.
The scalability of the new found material is endless from fast to high street fashion to car upholstery. But bio-scientists caution that thoughtless design could end up hurting the climate in the long run. Along with the material, they suggest the hardware trims, adhesives and fastenings should also be biodegradable, else they defeat the whole purpose.
Make this festive cake your zero-waste party piece, based on a Claudia Roden recipe that makes use of the whole orange
Citrus fruit keeps at room temperature for only a couple of days before it starts to deteriorate, which may explain why, according to the government waste scheme Wrap, 720,000 oranges are wasted in UK homes every day. To prevent unnecessary waste, put only a day or two’s worth in the fruit bowl, and keep the bulk of your supply in the fridge.
An abundance of citrus can be juiced, or sliced and frozen, or used up in all manner of cakes or savoury dishes. Being so close to Christmas, one great use for an abundance of oranges is to turn them into pomander balls: stud the fruit with cloves in a neat pattern, then roll in spices and hang out as a Christmas decoration; later, use the clove-studded dried oranges to spice mulled wine. Claudia Roden’s orange and almond cake is a legendary zero-waste recipe that incorporates the whole orange, skin and all, into the batter. This is my vegan take on it made with leftover aquafaba.
Vegan whole orange and almond cake
This cake has a wonderful, aromatic intensity thanks to its use of the whole orange, including the zest, bitter pith and essential oils. It’s a firm favourite in our household, and is deliciously moist, flavourful and gluten-free.
Tom Hunt's vegan whole orange and almond cake. Photograph: Tom Hunt/The Guardian
Save aquafaba (or chickpea water) in the fridge for up to five days; otherwise, freeze and defrost as needed. Psyllium husks are an essential ingredient in vegan cooking, and help bind dishes together. Find them in wholefood shops, some supermarkets and, if all else fails, online.
Put the oranges (and/or satsumas and clementines) in a pressure cooker, cover with water and bring to a boil. Turn the heat down low, cook for 20 minutes, then turn off the heat and leave to cool, still sealed, for an hour. Alternatively, boil the fruit in a saucepan with plenty of water for an hour and a half, and leave to cool.
Lift out the cooked and cooled oranges, cut them in half (remove and compost any pips), put in a blender with the psyllium husks, and blitz smooth.
Next, in a clean, grease-free metal or ceramic bowl, whisk the aquafaba with an electric mixer on a high speed for three minutes, until it forms soft peaks. Whisk in the sugar 50g at a time, until fully incorporated, then fold in the ground almonds, baking powder and the blended citrus fruit.
Pour into a greased and lined 20cm springform cake tin and bake at 190C (170C fan)/375F/gas 5 for 45 minutes.
