Meera Sodha’s vegan recipe for three-treasures soup

From theguardian.com

A Chinese-style winter warmer of tofu, cabbage and spring onions 

have always loved the vivid language used to describe Chinese food, from the bewitching “ants climbing a tree” (a mince and noodle dish) to “Buddha jumps over the wall” – a dish that’s reportedly so delicious that Buddha apparently would. There are many dishes called “treasure” dishes, from four-treasure duck to eight-treasures soup, and I’m often struck by how everyday some of the ingredients in them are, though they may perhaps have been more celebrated centuries ago. This soup is my own attempt to celebrate the three main ingredients in the dish, all of them simple, but all much treasured in my kitchen: tofu, cabbage and spring onions.

Three-treasures soup

Meera Sodha’s three-treasures soup. Photograph: Louise Hagger/The Guardian. Food styling: Emily Kydd. Prop styling: Jennifer Kay. Food styling assistant: Susanna Unsworth.

You’ll need the vegan/vegetarian equivalent of oyster sauce, called mushroom stir-fry sauce, to make this – Lee Kum Kee make a great and widely accessible one. You’ll also need a 28cm-wide nonstick frying pan. This soup is best eaten over jasmine rice –make sure you cook the rice first, because it will stay warm for an hour.

Prep 10 min
Cook 35 min
Serves 4

450g extra firm tofu, drained
4 tbsp rapeseed oil
7 spring onions, whites finely chopped, greens cut at an angle into 2cm lengths
2 garlic cloves, peeled and finely sliced
3cm x 1cm piece fresh ginger, peeled and julienned
1 hispi cabbage, cored, chopped and cut into 3cm x 3cm pieces (400-500g)
Fine sea salt
1½ tbsp light soy sauce
4 tsp rice-wine vinegar
3 tbsp vegetarian mushroom stir-fry sauce
1½ tbsp cornflour
Cooked jasmine rice, to serve

Pat the tofu dry with kitchen paper, then cut into 3cm x 2cm blocks and put on a plate to one side of the hob.

Put two tablespoons of oil in a non-stick frying pan on a medium heat and, when hot, lay in the tofu pieces in a single layer. Fry for 12 minutes, turning them every three or so minutes, until golden brown, then transfer back to the plate.

Put the remaining two tablespoons of oil in a large saucepan on a medium heat and, when hot, add the spring onions (both the whites and greens), garlic and ginger, and cook, stirring, for three or four minutes, until the garlic smells cooked and not raw. Add the hispi and a teaspoon and a quarter of salt, stir-fry for three minutes, then add the soy, vinegar and mushroom stir-fry sauce, and mix well. Add the fried tofu and a litre of water.

Take out a spoonful of liquid and mix it in a small bowl with the cornflour, to make a thin paste. Tip this into the soup, bring the liquid up to a boil, then reduce the heat to a simmer and leave to cook for six to eight minutes, until the hispi is tender. Taste and add more soy or salt or vinegar to balance, if need be.

Put a large spoonful of cooked rice in the bottom of each bowl, ladle the hot soup over the top and serve.

https://www.theguardian.com/food/2023/nov/25/chinese-three-treasures-soup-recipe-meera-sodha

World Vegan Month: Expert Shares 4 Tips to Improve Taste & Nutrition in Vegan Diets

From vegconomist.com

According to a recent study* by Ipsos, approximately 46% of Brits aged 16-75 are considering reducing their intake of animal products in the future, with 58% now using plant-based meat alternatives in their diet.

Despite this, a survey** conducted by Bryant Research has revealed that 66% of people feel that plant-based alternatives do not match the taste of conventional meat, with a further 51% stating that taste and texture were the biggest reasons that they decided to reduce their use of meat alternatives.

A healthy diet might meet all our nutritional requirements – but it’s also important for consumers to enjoy what they eat. The taste and texture of foods are key, especially when using plant-based meat alternatives.

With this in mind, Kristina Vervoorst, Marketing Manager at Ohly, shares her insights into how you can improve taste and texture in a plant-based diet in the following guest post.

© Notorious Nooch Co.

Unlock flavour potential with seasonings

Often overlooked, one of the secrets to enhancing vegan dishes is using the right herbs and spices. You can bring lighter, more vibrant flavours to your dish by simply incorporating fresh herbs like basil, thyme, parsley, and coriander.

If you’re looking for more depth of flavour, that’s where spices come in. Spices like paprika and cumin (or nutmeg and cinnamon for desserts) can help to enhance the depth of your dish.

Another ingredient that serves to intensify the taste is yeast extract. It has a distinctive savoury, meaty flavour known as umami, which is also found in meats, mature cheese, and ripe tomatoes. This is what makes yeast extract particularly useful in vegan and vegetarian dishes to really bring out the flavour of your recipe and deliver a more meaty, savoury essence to your meals.

Image courtesy ProVeg International

Your cooking methods matter

The way you cook your food will have a huge impact on the overall taste and texture of your meal. For example, grilling is likely to impart more of a smokey essence which is great for enhancing meat-like flavours. Meanwhile, roasting your vegetables instead of frying them is a brilliant way to bring out the natural sweetness.

Frying or sauteing with a mix of onion and garlic flavours, on the other hand, will unlock more layers of flavour. For those aiming to keep as much nutrients in their meal as possible, steaming vegetables retain vital micronutrients.

Image courtesy of ProVeg.

For a vegan diet which relies heavily on the use of fruits and vegetables for all its vitamins and nutrients, it is especially important to consider what is in season at different points throughout the year.

Produce that is in season has long been considered to taste better. This is mainly because produce that isn’t in season will likely have been imported so it would be picked early, cooled, and heated – a process which reduces the overall flavour.

Don’t be afraid to mix it up

Diversity is the cornerstone of a balanced diet – not only when it comes to the nutritional element, but also in incorporating a wide variety of tastes and textures to avoid feeling ‘bored’ by your options.

You can do this by exploring new or different vegetables, trying out different meat alternatives, cooking your foods in different ways, and combining different flavours to widen the range of your dishes.

Ishani Rao, Conservation Doctor and Climate Activist at Plant-Based Health Professionals said, “Eating a plant-based diet is a brilliant way to reduce pressure on our food and energy systems in order to sustain the growing population. It’s as simple as feeding plants, grains, legumes, water, and soy directly to humans rather than to livestock, and reducing levels of polluting waste products.

“Utilising meat alternatives such as seitan, soya, tempeh, tofu, jackfruit, mushrooms, and lentils are lower emitting yet nutritious substitutes for traditional recipes,” she adds.

https://vegconomist.com/food-and-beverage/expert-shares-tips-improve-taste-nutrition-vegan-diet/ 

A new cookbook suggests Indian cuisines have always been accommodating of veganism

From scroll.in

An excerpt from the Introduction of ‘The Indian Vegan: Easy Recipes for Everyday Cooking,’ by Sonal Ved

My teenage niece defines my life aesthetic in three words. ‘Maasi, you have a “that girl vibe”,’ she told me once over mugs of almond milk matcha. I immediately Googled “that girl” to understand how a kid from generation Alpha viewed me. #ThatGirl is a more sustainable version of the hustling #GirlBoss from the last decade: she represents a community of women engaged in mindful productivity, is committed to self-betterment, thrives on effective routines, eats in season and cooks wholesome meals. A few scrolls later, I was convinced, that #ThatGirl does dress, cook, and eat like me.

I understand why my niece looks at me that way though. For a year before I landed this cookbook deal, I was tremendously inspired to follow a vegan diet on a whim. I read umpteen articles and studies, and watched documentaries that convinced me that in order to feel better, I had to add more whole foods, grains and plants in my meals. Being born in a Gujarati family, I have been a vegetarian all my life, but veganism was a new beast even for me.

My journey began with cutting the cord with yoghurt, an ingredient I had been obsessed with all my life. I ate a yoghurt bowl for breakfast, drank chaas after lunch, and had raita at dinner. Yet somehow, I didn’t know it wasn’t working for my body type, not until I tried a vegan diet. The next step included letting go of animal milk and instead glugging glasses of iced lattes made with fresh coconut milk: I made bliss balls with nut milk remains, ate more fruits and greens than ever before, and the result was me feeling like the best version of myself.

                                         Mini papad and potato-avo canapes. | HarperCollins India.

At first, lunch and dinner meals were full of ad-hoc solutions like “No paneer? Just add tofu. No cheese? Just add vegan parmesan”, but when I was given an opportunity to write a vegan Indian cookbook, I knew the rules had to change. I knew I didn’t want to write a book that simply called for “vegan substitutes” of meat or dairy, a complaint I had with several vegan recipes, but instead I wanted to make a record of Indian recipes that were vegan by nature and could be found in every single part of India.

For a country with a 39 per cent vegetarian population, this wasn’t too hard. Personally for me, not
only did I follow a predominantly plant-based diet, I had also written two Indian food books – Tiffin: 500 Authentic Recipes Celebrating India’s Regional Cuisine and Whose Samosa Is It Anyway? – which broadened my understanding of the nuances of Indian regional cooking. Through these books, I realised that from the Malvani cuisine that originates on the banks of the Arabian Sea on the west coast of India, to Bengali food in the east, to Rajasthani food, Indians have been savouring plant-based textures in place of meat for over several decades. Take for instance a dish called “kele ki machli”, which literally translates to “fish of raw bananas”. This is a Kayasth preparation from the northern region of India, and comes from the kitchens of a cultural sect that originally mingled with the Mughals and therefore needed to cook and eat food that resembled the diet of the court rulers. Similarly, the Bengali “dhoka’r dalna” is an intrinsic part of their niramish, no onion, or garlic repertoire. The word “dhoka” here means “betrayal”, signifying fooling the family into eating a vegetarian meal and tricking them into believing that the lentil cakes are in fact chunks of meat.

These are just two examples of how beautifully Indian cooking utilises ingredients such as raw bananas, their stems, the insides of a plantain flower, raw jackfruit and sometimes chickpea flour dough instead of meat. Like pieces of mutton or fish, these vegan ingredients are cubed and marinated, or minced and added to gravies and curries. Interestingly, Indian faux meat didn’t come around as a plant replacement for meats, but has always been an intrinsic part of our cuisine, to be eaten on days when one had to disguise vegetarian food to look like meat, or to make vegetarian food exciting on days when Hindus fast. The Indian Vegan contains essential recipes that will come in handy, if you are committing to this lifestyle.

https://scroll.in/article/1059410/a-new-cookbook-suggests-indian-cuisines-have-always-been-accommodating-of-veganism 

How to build muscle without eating meat

From martlet.ca

Time to ditch the chicken and rice

What’s the first thing that comes to mind when you think of bodybuilding? Chances are it’s a roided-out dude eating copious amounts of unseasoned chicken and rice. Though rice is always a must, the chicken isn’t. There’s a common rhetoric that eating meat is the only way to get jacked, but that is completely untrue.

I’m not here to piss you off and tell you stop eating meat altogether. Diet is largely impacted by economic privilege, and with the current cost of living, it is insensitive to shame someone else for eating what they’re able to. With that said, it is impossible to deny the negative impact of the meat industry on the environment. The majority of the deforestation in the Amazon rainforest is for cattle ranching. 

If you want to put on some muscle mass without eating animal flesh, then you’re in luck. It’s not exactly easy, but it’s definitely simple. It comes down to three things: eating enough protein, lifting weights, and letting your body rest.

                                                                                 Illustration by Chloe Latour

Protein

“Where do you get your protein?” It’s a classic question asked of vegans and vegetarians. Protein intake is one of the most important factors in building muscle. There is an endless amount of research and information available on how much protein is optimal, so I’ll let you do your own investigating and come to your own conclusions. Either way, it’s crucial to intake enough for your body size. 

There are many plant-based foods that are not only high in protein, but also taste great. The staples that I’ve relied on are tofu, seitan, and chickpeas. Tofu gets a bad rap, but that’s from people having no idea how to cook it properly. Once mastered, tofu is one of the most versatile ingredients out there. 

Seitan is dough that has been washed so that only the gluten — which is protein — remains. Chickpeas are an unsung hero, composing tons of delicious dishes from falafel to hummus. If you’re vegetarian (not vegan), eggs and Greek yogurt are also great options to fall back on. 

Nowadays you can get vegan versions of pretty much any meat or animal product. These can be great if you’re trying to wean yourself off the stuff, but keep in mind that most of these are ultra-processed foods. Why eat a Beyond Burger, which has nearly 30 ingredients, when there are so many delicious plant-based whole foods available?

Exercise

Now that you’re eating enough protein, it’s time to turn it into muscle with some weightlifting. UVic has the free McKinnon gym available, but a membership to the better-equipped CARSA might be worth the investment if you’re serious about making some gains.

It can be intimidating stepping into a gym for the first time, but just remember that everyone was a beginner at some point. Humans are not one size fits all, so it’s important to find exercises that fit you and your goals specifically. It took me nearly two years of trial and error before finding a regime that I was fully happy with. We luckily live in a time where there is unlimited advice available online for free that can help you find something that works for you. 

At the end of the day, the best exercise is the one that you’ll actually do. Working out shouldn’t feel like a punishment, but rather a privilege. Having the opportunity to keep your body healthy and strong is invaluable.

Rest

I lied, there’s actually one more key element: letting yourself recover. Very few people need to be in the gym working out six to seven times per week. Letting your body rest after exercise is where the progress really happens. It can be hard to do during the busy school year, but getting a full night’s sleep is also key.

It can be easy to get into the mindset that gaining muscle is the only thing that matters when you get into the gym, but that’s far from the truth. Flexibility and cardiovascular health are just as important for health and longevity. Do some stretching and go for a walk, your body will thank you. 

So get out there, cook some delicious plant-based food, and move your body. Most importantly, don’t let exercise or diet culture make you feel like you’re not good enough in any way; be proud of who you are no matter what. Make sure that you’re working out for the right reasons.

https://martlet.ca/how-to-build-muscle-without-eating-meat/

 

How eating vegan at least once a week delivers health benefits

From reviewjournal.com

Eating a plant-based diet has become increasingly popular.

In 2022, the global market for plant-based meat was valued at around $10.1 billion. It’s expected to grow to nearly $34 billion by 2027. While it’s easy to see veganism’s ethical and environmental benefits, what about the health advantages?

The top reasons people are interested in going green are for better health and to manage their weight. Eating a vegan meal at least once a week is an excellent place to start for those curious about reaping the potential wellness rewards of veganism. From reducing the risk for certain chronic diseases to improving mood, many impressive health boosts are associated with following a vegan diet — even if it’s only once a week.

Incorporating vegan days into the diet can lead to significant benefits, including:

Nutrient intake

Adding easy vegan dinners to your weekly menu is a simple yet potent method to enhance one’s nutrient profile and bolster health. It sets the stage for improved overall well-being when you eat meals rich in essential nutrients such as fibre, antioxidants, magnesium and potassium.

Vegan staples such as whole grains, fruits, vegetables, legumes and nuts combine these vital nutrients. Reducing saturated fats in animal products also diminishes the likelihood of multiple health issues. Opting for vegan dinners adds variety and healthful richness to the diet.

Weight management

People who eat vegan foods often weigh less than those who eat meat and dairy. Why? There are a few simple reasons. Vegan meals have lots of fibre from fruits, vegetables and beans. This fibre helps people feel full faster, so they eat less.

Also, vegan foods pack lots of good stuff (like vitamins) without many extra calories. The best part is a person doesn’t have to be fully vegan to see these benefits. Adding a few vegan meals every week can make a difference.

Heart health

Incorporating vegan days into the diet can also significantly improve your heart health. Studies have shown that following a vegan diet, which might include dishes like bulgur pilaf, can lead to lower blood pressure and a reduced risk of heart disease. This is because cholesterol and saturated fat intake is typically much lower on a vegan diet, which helps maintain a healthy cardiovascular system.

Nuts and seeds, essential in most vegan diets, are treasure troves of omega-3 fatty acids. These fats are crucial in reducing inflammation, which can lead to heart disease. Also, consuming a variety of these plant-based powerhouses ensures a mix of essential nutrients such as magnesium, fibre and protein, all beneficial for cardiovascular health.

When people consistently integrate plant-based meals into their weekly routine, it’s not just about variety and good taste. It’s a proactive approach toward heart health.

Blood sugar, kidney function

Eliminating animal products from one’s diet can substantially reduce the intake of saturated fats and refined sugars, two suspects in the onset of Type 2 diabetes. Consuming foods high in these ingredients can lead to insulin resistance, a key factor in developing diabetes.

When a person embraces a plant-based diet, they tend to consume foods with a lower glycaemic index, which means a slower rise in blood sugar levels after meals. This steady release can prevent sudden spikes and drops in blood sugar, aiding in diabetes management.

Additionally, our kidneys, vital for filtering waste, can be overburdened by high-protein diets. Vegan diets, generally lower in protein than omnivorous diets, help reduce this strain, promoting kidney longevity.

Cancer risk reduction

Certain plant-based foods are potent allies in the fight against cancer, thanks to their rich antioxidant, phytochemical and fibre content. Antioxidants combat free radicals, which are molecules that can cause cell damage and lead to cancer. Phytochemicals, natural compounds found in plants, have been shown to interrupt the growth and multiplication of cancer cells, hindering their progression.

Fibre, especially from fruits, vegetables and whole grains, aids in maintaining a healthy digestive system, reducing the risk of colorectal cancers. Conversely, processed meats, now categorized as carcinogens by the World Health Organization, have been linked to an increased risk of certain cancers, especially colorectal cancer.

Joint and bone health

Alkaline plant-based foods, predominant in vegan diets, promote bone health. These foods aid in maintaining the body’s pH balance. An overly acidic environment, which can arise from excessive consumption of meat and processed foods, can cause the body to leach calcium from bones to neutralize this acidity. Calcium is pivotal for bone strength and density. Consuming more alkaline foods may help prevent calcium loss, reducing the risk of osteoporosis and other bone-related disorders.

A vegan diet also contains anti-inflammatory foods such as berries, nuts and leafy greens. Chronic inflammation is a known contributor to arthritis and joint pain. By reducing inflammation, a plant-based diet can relieve these conditions and promote joint health.

Digestive health

Incorporating more plant-based foods into the diet naturally amplifies fibre intake, a critical element for optimal digestive health. Dietary fibre adds bulk to the stool and accelerates its passage through the digestive system, mitigating issues such as constipation and bloating.

A high-fibre diet also fosters a beneficial environment for gut flora. These bacteria play a pivotal role in overall health. They aid in digestion and nutrient absorption. These microorganisms thrive on the complex carbohydrates found in plant-based foods.

A healthier gut flora optimizes digestion and has far-reaching implications, such as enhancing the immune response and reducing systemic inflammation. A partial shift to vegan meals can substantially improve digestive function, cultivate a balanced gut ecosystem and contribute to broader health objectives.

Mental well-being

Consuming a diet rich in fruits, vegetables, nuts and grains has been associated with improved mental health. These plant-based foods are abundant in essential nutrients such as vitamins, minerals and antioxidants, which play a critical role in brain function. For instance, certain antioxidants in fruits and vegetables help combat oxidative stress, which can damage neural pathways and is linked to mood disorders.

Moreover, the omega-3 fatty acids found in nuts, particularly walnuts and flaxseed, have anti-inflammatory properties that may combat depression. Complex carbohydrates in grains can assist in the stable release of serotonin, the “feel-good” neurotransmitter, leading to a more balanced mood.

Adding vegan meals can offer a holistic approach to nourishing the brain.

https://www.reviewjournal.com/livewell/how-eating-vegan-at-least-once-a-week-delivers-health-benefits-2944612/ 

Meera Sodha’s vegan pumpkin pie with caramelised maple pecans – recipe

From theguardian.com

Almost as American as apple pie, this rich and satisfying pumpkin number is scattered with caramelised maple pecans – boozy cream a bonus

Thanksgiving has been a favourite celebration of mine ever since I spent it with my friend Andrew’s uncle, Bill, and his family in Chattanooga, Tennessee. As was customary back then, Bill deep-fried a turkey in a vat of oil in the garden (which Bosco, the dog, jumped circles around), while the rest of us prepared a parade of vegetables to go alongside. After lunch, we drank moonshine, cut discount vouchers for Black Friday from the local paper and ate a glorious homemade pumpkin pie not unlike this one, piled high with boozy tufts of cream.

Pumpkin pie with caramelised maple pecans

You’ll need a food processor, a 22cm x 3½cm-high pie dish (ideally with a removable bottom) and some baking beans (or dried lentils and beans) for blind baking the pastry case. Pumpkin puree is available from most major UK supermarkets, but do check that the filling is 100% pumpkin and nothing else. I like America’s Finest or Libby’s. Bourbon cream is ideal for serving: to make it, whip 250m vegan cream of your choice (I like Oatly) to soft peaks, then fold in a tablespoon each of icing sugar and bourbon whiskey.

Prep 15 min
Chill 30 min
Cook 2 hr
Cool 2 hr+
Serves 8

For the pastry
150g plain flour
2 tbsp (30g) light brown soft sugar
½ tsp fine sea salt
75g cold unsalted vegan butter, cubed
Whipped vegan bourbon cream, to serve (optional; see recipe introduction)

For the maple pecans
100g pecans
75ml maple syrup
A pinch of fine sea salt

For the pumpkin filling
1 x 425g tin pumpkin puree
1 tsp vanilla paste
1 tsp ground cinnamon
½ tsp ground nutmeg
1 tsp ground ginger
125g light brown soft sugar
½ tsp fine sea salt
3 tbsp cornflour

To make the pastry, put the flour, sugar and salt in a food processor and pulse a few times just to combine. Add the butter and blitz for 30 or so seconds, until the mixture resembles fine crumbs. Add a tablespoon and a half of cold water, pulse again just until the dough comes together, then stop – don’t over-process it, or the pastry will be tough. Tip out the dough on to a work surface, then use your hands to bring it together into a disc. Wrap in a sheet of greaseproof paper large enough later to cover the tart base with plenty of excess, then put in the fridge for at least 30 minutes.

Heat the oven to 200C (180C fan)/390F/gas 6. In the meantime, make the pecans and filling. Line a small baking tray with a sheet of baking paper and add the pecans. Pour over the maple syrup and mix with a spoon until the nuts are well coated. Bake for 10 minutes, stir to mix again, then bake for a final five minutes. Transfer the nuts to a plate to cool down and sprinkle over a pinch of sea salt. Once cool, roughly chop the pecans, wrap and set aside until serving (don’t put them in the fridge).

Put all the pumpkin filling ingredients in a bowl, whisk until smooth and put to one side.

Take the dough out of the fridge, then unwrap, keeping the paper. On a clean, floured work surface, roll out the dough into a 32cm-diameter circle. Using the rolling pin to help you, carefully lift the pastry circle into the pie tin, then, using your thumbs, gently help it into the edges and up the sides.

Run a sharp knife around the outside rim of the tin, to trim off any excess pastry. Once lined, lay the reserved baking paper on top of the pastry and fill with baking beans or similar. Pop on to a larger tray (if your pie dish has a removable bottom), blind bake for 15 minutes, then check how it’s doing: once the pastry is starting to look pale beige in colour, lift out the paper and beans.

Pour the filling into the pie case, then tap the tin on the counter a couple of times, to disperse any bubbles. Bake for an hour, then remove and leave to cool. Refrigerate for a few hours, or overnight, before serving.

To serve the pie, transfer it to a plate, scatter over the pecans and serve with whipped bourbon cream, if you wish.

Meera Sodha’s pumpkin pie with caramelised maple pecans. Photograph: Louise Hagger/The Guardian. Food styling: Emily Kydd. Prop styling: Jennifer Kay. Food styling assistant: Susanna Unsworth.

https://www.theguardian.com/food/2023/nov/18/vegan-pumpkin-pie-recipe-caramelised-maple-pecans-meera-sodha