Cupboard Staple: Tahini

I want to put the spotlight on an ingredient that I use in almost every lunch and dinner I make. I cannot go a couple of days without it; I'm obsessed with its taste, texture and versatile use and think it makes plant-based, dairy-free, gluten-free meals so incredibly tasty.

When I first switched to the plant-based diet I was concerned that eating vegetables alone would be quite tasteless, especially without my usual go-tos of mayonnaise and sweet chili sauce to dip my food into. However, tahini more than fills the void they left. It may sound like a niche ingredient but I recently discovered my local Asda and Sainsbury's sell it, so you don't have to buy the expensive version from health food shops.

Tahini is simply sesame seeds ground up into a paste. Knowing that it is just one ingredient with no added nasties make it so appealing and means you can trust what you are eating! Below are some uses for tahini and links to recipes I have posted:

• Drizzle it over your meals as I did in my winter veg buddha bowl
• Use it in a pasta sauce like in this creamy vegan pasta dish
• Combine it with miso paste and other flavours to create a dip like this thousand island sauce
• Spread over toast as you would with butter and throw some mushrooms on top like in this snack
• Stir some into a salad like with this quinoa and veg creation
• Mix it into your stir fries alone or combine it with miso paste for an amazing stir fry flavour

The thing you need to consider when changing to a plant-based diet, or trying out healthier, vegetable-based meals, is that without flavour you are just eating plain veggies which, more often than not, can be quite tasteless by themselves. Therefore I try to bring every meal to life with lashings of different herbs, spices, garlic and, of course, tahini; that way you have an explosion of flavours and you don't crave the salty or additive food you used to live on.

As well as flavour, tahini has a host of health benefits (credit to Mind Body Green - see link below):

• It is a great source of Vitamin E which is essential for hair and nail growth
• It also has an abundance of vitatmins B1, B2, B3, B5 and B15 which we need a good amount of when we don't consume meat
• It is rich in minerals such as phosphorus, lecithin, magnesium, potassium and iron
• It promotes healthy cell growth
• It is a good source of Methionine which aids in liver detoxification
• It is high in unsaturated fat (a good fat - essential for heart health!)

If you haven't tried tahini, I cannot recommend it enough as the number one staple in your food cupboard. Go buy a pot now before everyone else cottons on to how amazing it is!

- Anna

Photo credit: http://www.seriouseats.com/recipes/2016/03/israeli-style-tahini-sauce-recipe.html

Health benefits credit: http://www.mindbodygreen.com/0-6997/10-Reasons-to-Eat-Tahini.html

Buddha Bowl: Winter Veg Style

After learning about buddha bowls for the first time from Deliciously Ella's cookbooks last year I have been hooked ever since. I love the idea of throwing a few different veggies together to create a nourishing bowl of goodness. I made the below dish after being inspired by Ella (again) following a mouth-watering Snapchat of her lunch; it had all of my favourite things in it - sweet potato, tahini, garlic, kale... The list goes on.

I tried to recreate it but instead of having purely sweet potato mash I created a combination of mashed sweet potato, swede and parsnip. The result was a delicious wintery-veg mash which worked perfectly with a generous serving of tahini and the other ingredients in the bowl.

Ingredients (serves 2)
Medium sweet potato
1/2 large swede
2 parsnips
2 cups brown rice
2 cups kale
400g black beans
1 garlic clove
2 tbsp tahini
1 tsp coconut oil
2 tsp turmeric
2 tsp cayenne chili pepper
1 tsp cumin
1 tsp black pepper

Method
1. Put the rice on to boil; this should take 20-30 minutes.
2. Chop the sweet potato, swede and parsnips and boil them for 20 minutes or until tender.
3. Whilst the rice and veg is cooking, wash the kale and pan fry it in the coconut oil until it starts to wilt. Throw the black beans in and saute for 1 minute.
4. Once the veg is tender, drain it and mash it. I tend to add a little coconut oil to the mash but that is up to you. Stir in in the turmeric, cayenne chili pepper, cumin and black pepper.
5. Drain the rice once it is cooked and arrange everything in a bowl as per above or however you like it.
6. Chop the garlic and sprinkle it on top along with the tahini. Feel free to add more according to your preferences.

This is another quick meal so if you're looking for an easy weekday dinner and want something to warm you from the inside out then this is the dish for you. All hail the buddha bowl!

- Anna

Vegan Thousand Island Dip

When I spent a year studying abroad in America I got very accustomed to the delicious food offerings on campus. Italian, Chinese, Mexican food... I devoured it all, and once I moved into my sorority house for a semester the good food kept on coming. One thing that was always available with our meals was thousand island sauce, something I had not come across before. Thousand island is, in my opinion, the tastiest dip out there. It works well with so many different foods; pizza used to be my go-to pairing, however now that my conventional food days are behind me I need to be more creative!

I have recently been into roasting some sweet potato or swede wedges as a snack and felt like I was really missing something that I could dip them into. I sometimes use hummus but, believe it or not, you can overdo it on the hummus. I decided to have a go at making my own dip so threw together a few different ingredients and I before I knew it I had made my very own version of the thousand island dip. It tastes exactly the same and even has the same spicy kick, but without all of the nasty artificial ingredients, flavourings and sugar that you get in the store-bought or restaurant versions.

If you want to make something that tastes a lot naughtier than it is then make this dip. It has got loads of different uses too; as well as using it as a dip I have used it as a pasta sauce and would definitely use it in a sandwich or to drizzle on top of a buddha bowl.

Ingredients (makes one portion of dip)
4 tbsp tahini
1 tbsp tamari
1 tbsp extra virgin olive oil
2 tsp apple cider vinegar
2 tsp paprika
2 tsp turmeric
1 tsp miso paste
Water

Method
1. Mix all ingredients, except the water, together in a mug until a paste forms.
2. Add 1-2tsps of water to the paste so that it thins into a sauce. If you want to use it as a dip then keep the sauce fairly thick; however if you want to use it as a pasta sauce, for example, add more water until it is thin enough to mix in well with the pasta.

Every time I taste this dip I am transported back to my year abroad and reminded of how much I ate whilst I was there (whether that's a good thing or not is up for debate). Nevertheless, it is nice to reminisce and to know you can recreate things such as this dip without the guilt and added nasties; despite my lifestyle change and not really being able to eat conventional store-bought products anymore, I can still indulge in my favourite things - I just have to get creative and hope for the best.

- Anna

Vegan 'Cheesy' Pasta Bake

This dish is a vegan/ veggie's paradise. It is jam-packed with delicious vegetables and tastes so cheesy that it leaves you thinking you've eaten something really naughty when you haven't. It contains no dairy, cheese or anything animal-related; it's also gluten-free and completely made from scratch. Again, this one is super easy to make and you can have it ready to go within half an hour. It's also a perfect dish to serve if you've got guests.

Ingredients (serves 3)

1 and a half cups of buckwheat penne 

1 cup kale

1 400g box of black beans

1/2 cup peas

2 sticks of celery

1 red onion

1 shallot

1 clove garlic

1 tsp coconut oil

For the sauce:
1/2 cup almond milk/ other nut milk

1/3 cup brown rice flour/ other gluten-free flour

4 tbsp nutritional yeast

1 tbsp turmeric

1 tbsp black pepper

1 tsp cayenne paper

1 tsp coconut oil

Pinch of sea salt

Method

1. Pre-heat the oven to 180 degrees celcius.

2. Put the buckwheat penne on to boil.

3. Fry the shallot, red onion and celery in 1 tsp of coconut oil until they start to brown. Throw in the kale and black beans, taking the pan off the heat once the kale wilts.

4. Prepare the sauce by heating the coconut oil in a pan, adding the flour once it heats up. Stir the oil and flour until it becomes a paste, then add the almond milk. Stir until they mix completely. 

5. Lower the heat of the pan and add the nutritional yeast, turmeric, pepper and cayenne pepper to the pan and stir, keeping the pan on a low heat. Here you can test the sauce; if it is too watery, add some more flour; if it isn't cheesy enough, add some more nutritional yeast. I play around with it every time until I get the consistency and flavour I'm happy with.

6. Drain the pasta once it is cooked and add the pan-fried vegetables as well as the peas and pasta sauce, stirring everything together until evenly coated in the sauce.

7. Line a loaf pan with  coconut oil and pour in the pasta. Sprinkle a few sea salt flakes on top.

8. Cook the pasta bake for 10-15 minutes in the oven, checking on it regularly to avoid the top pasta pieces from burning.

9. Serve up alongside some gluten-free bread (I recommend this one from Naturally Sassy) and enjoy!

I am sure you will not be disappointed with this dish. It really is one of those 'I can't believe it's not butter' moments and I love it!

- Anna

The Perfect Salad

I'm sure I'm not the only one who, upon hearing the word salad, imagines drab lettuce leaves and tomatoes, something that leaves a lot to be desired. However, thanks to the health and wellness revolution that is sweeping the world, the traditional meaning of the salad is changing as people are coming to realise how much you can experiment with and put in a salad. For instance, when I make a salad, I leave out lettuce completely and focus on creating a mix of grains, fibrous greens and a delicious dressing to bring it all to life. My focus is on eating foods that nourish me and keep me full until my next meal, which I personally don't feel can be achieved through lettuce leaves, no matter how many you eat.

I created this salad with only half an hour to spare so I needed it to be easy to make but didn't want to compromise on flavour. The result was a wholesome, satisfying bowl of goodness that I could eat over and over again.

Ingredients

1/3 cup of quinoa

2 big handfuls of kale

2 tbsp tahini

2 tbsp tamari

1 tbsp apple cider vinegar

1 tsp of coconut oil

Himalayan sea salt (or regular sea salt)

Small handful of pumpkin seeds

Method

1. Put the quinoa on to boil. It should be cooked in around 20-25 minutes.

2. Heat the coconut oil in a frying pan and, once hot, throw in the kale. Cook the kale until it wilts, turning a dark green colour. Take it off the heat a couple of minutes after it wilts.

3. Prepare the dressing for the salad; pour the tahini, tamari and apple cider vinegar into a mug and stir well until they are mixed up. If the mixture becomes to stodgy or thick, add in some water to thin it out.

3. Once the quinoa is cooked, drain it and put it in a bowl along with the kale. Add the dressing and stir it until it evenly coats the quinoa and kale.

4. Top the salad with the pumpkin seeds and sea salt.

5. Enjoy!

I love the creaminess of the dressing; it tastes a lot more indulgent than it actually is and really fills you up along with the kale and quinoa, not to mention being really good for you:

• Tahini is a great source of vitamin E and several B vitamins - click here to read more about its benefits
• Apple cider vinegar has a whole host of health benefits - read about them here
• Tamari is a great alternative to soy sauce as it is gluten free and a good source of vitamin B3, protein, manganese, and tryptophan - click here for more information
• 
  

If you suffer from endometriosis like me, a good supply of B vitamins in your diet is extremely important to keep the liver in tip top condition, something which is essential for removing excess oestrogen and fighting endometriosis growth. It's also important to note that the body cannot store B vitamins on a long-term basis, therefore a daily supply is essential. So, as well as taking a daily dose of B vitamins, I ensure that I include B vitamin-rich ingredients, like tahini, to boost my store of B vitamins even more. Learn more about this and natural food sources that are rich in B vitamins on the Peace With Endo website.

Happy cooking!

- Anna

The (Unnecessary) Debate: The Plant-Based 'Fad' Diet

Ella Mills of Deliciously Ella with Dr Giles Yeo in the
BBC Two documentary Clean Eating: The Dirty Truth

You may or may not have noticed that the plant-based diet has come under a lot of scrutiny lately. Journalists, writers and scientists alike are picking up on what has become a so-called 'fad' and are putting it under intense investigation, throwing all of us plant-based eaters into the limelight - and not for the best reasons.

I'm always willing to listen to a counter-argument in any situation and know that everything we learn, hear and read should be met with a critical eye. This is why I have been willing to listen to what these anti-plant-based champions have to say, in order to evaluate their opinion, think about my experience, scientific facts, media bias and what realistically is true and is not true, thus allowing me to come to my own conclusion.

One such investigation into the plant-based diet 'fad' is the BBC Two documentary Clean Eating: The Dirty Truth, in which Dr Giles Yeo, a geneticist who qualified at the University of Cambridge, looks into the phenomenon of clean eating that has swept social media. He focuses on who he sees as key figures in the 'clean eating' world such as Deliciously Ella, The Helmsley Sisters and T. Colin Campbell (author of The China Study), to name a few, and looks at what they are promoting versus scientific fact.

I have to give credit to Deliciously Ella for agreeing to be interviewed for the documentary. It is clear that Yeo's incentive was to emphasise to Ella that what she is promoting in her books is not based on scientific fact; he has found no scientific proof that eating a plant-based diet can cure common ailments. Ella agrees with this and states that she never claimed to be giving medical advice, which is true. She is simply sharing what she found helped her through her illness (POTS); that by cutting out all processed food, sugar, dairy and gluten as well as exercising more she got better and is now able to live a normal life.

In his interview with Ella, Yeo brings up up the #cleaneating label which brings up tens of millions of results if you search it on Instagram. He also suggests that Ella is promoting a certain 'lifestyle' to her followers which he feels is a lot to live up to. It was a tough interview; you could see poor Ella's face glowing with sweat as the curve-ball questions kept coming. It was obvious that Yeo was trying to dig up something but it became clear that it wasn't going to be found through Ella; she seemed shocked when he suggested her lifestyle was just for Instagram and re-iterated that what you see is how she lives. Yes, she selects the best bits for Instagram (she rightly points out that no one would want to see that her dog peed on her bed that morning), but she genuinely lives the lifestyle she promotes in her books. She does not however associate with the term clean eating and has never used it. That is where this investigation gets interesting.

I embarked on a plant-based diet last March after my second operation to treat endometriosis. After feeling traumatised with the results of the operation and what the surgeon found, I decided that I did not want to go under the knife for this condition again. The week before the operation I had actually been sick off work with a chest infection so had a lot of time on my hands. I decided to use this time to read, starting with the Deliciously Ella cookbook my sister got me for Christmas. After a few pages I was captivated. Not only did Ella look glowing, but her story, recipes and the simple ingredients in them made me feel as if this was something I had to try. She wasn't promising me that she could cure my illness, rather she was promoting a positive lifestyle that focused on wellness, eating natural food (ie without preservatives/ not man-made/ non-processed) and healing yourself from within. It had opened up a whole new world for me.

This led me on to other books such as Clean by Dr Alejandro Junger, who emphasises the importance of health starting from within, with a focus on preventative rather than reactive health care via sensible food choices, and a book on managing the symptoms of endometriosis via what you eat (which involved a vast reduction, if not elimination, of meat-based products). All of these books gave me so much determination: if I could adapt my diet to cut out all sugar, dairy (of which I have an intolerance but didn't want to admit to myself), gluten and meat then I could see if I get better. So I gave it all up overnight. I never once thought that these books were the answer to my illness, nor did I grab on to their ideas because I wanted to lose weight; the fact is that they gave me hope inside, which is something I needed to seize when living with a chronic illness that often leaves you feeling hopeless.

Further to this, never once did any of the books I read mention 'clean eating'. As Ella states in the Clean Eating: The Dirty Truth documentary, clean means a very different thing now to when she started on the wellness scene a few years ago. Clean now implies dirty, Ella stated, which is negative, and not something she associates with. I have to agree. There are some people on the plant-based diet who are taking it a bit too far; implying that you are a clean eater brings all sorts of restrictions to mind when in fact the plant-based diet is about still enjoying everything you normally would but in a different way. You only need to scroll through my blog to see that I still make chocolate cake, bolognese and 'cheesy' pasta, only without artificial ingredients, dairy, sugar or gluten. As Ella has emphasised the whole time, changing your diet to plant-based is not about restrictions; rather a focus on products as they are in their natural form. Rather than sugar, you can use maple syrup; rather than wheat flour, try brown rice flour; rather than cow's milk, explore nut milks.

Anyone seeing it as a restrictive diet is doing it for the wrong reasons. I do it because it makes me feel good and because I want to try my best to keep my symptoms at bay. I know for a fact that with a hormone-sensitive condition like mine, animal products will upset the very fine balance which can lead to a resurgence in the endometriosis inside my body, and I very much can do without that. My sister, who had some health problems last year, started to explore the plant-based diet as a means to test whether she felt better or not. At first she was skeptical and felt that she would have to give up everything she loved. Pretty soon, though, she didn't see it as a diet anymore; again, diet implies restriction, and what she learned was that you can imitate all of the tasty, naughty foods we have always loved but through wholesome, natural ingredients. Furthermore, after a few weeks of trying the diet, she said her fogginess had lifted, her pains lessened and she felt much less bloated than before. The sister of one of my best friends suffered for years from severe epilepsy, however once she adopted a vegan, gluten-free, plant-based diet, the epilepsy disappeared and now only resurfaces if she is stressed or extremely tired, which is very rare. Is there science behind that? Who cares! It is working and it is making her feel good, and that's what all of these documentaries and articles are completely disregarding.

This leads me on to the next point in my argument. As mentioned, several journalists have attacked the plant-based diet or so-called 'clean eating' phenomenon by reducing it to a fad diet. They ridicule the Instagrammers, like myself, who share images of their meals daily. One such article to take this position can be found on the Guardian website (click here to view). In the article, Ruby Tandoh takes the stance that 'clean eating' and 'wellness' are fads that are in the process of dying off just like the Atkins diet did in the 80s once everyone got bored of it. She labels all cookbook writers of the current wellness phase as "putting a bright new face on the diet industry" and goes on to say that "although not all of the bloggers used the exact phrase "clean eating", their approaches fell into step with its core beliefs: slimness is health, health is everything." Not once in any of the plant-based cookbooks I have read (and there have been a lot) has an author stated that slimness is health, nor have they included being slim as being a admirable goal that we must work towards. Again, like Yeo, Tandoh is writing this article with an agenda; to debunk the plant-based diet and ridicule the 'fad' that it has brought about, without giving real thought to the reasons why thousands of consumers are switching to eating wholefoods, plant-based diets.

I get that these writers and geneticists-turned-TV presenters want to enjoy meat or indulge in a burger without being made to feel guilty when they check their Instagram feed (which is likely flooded with lots of perfect-looking meals and a range of health-themed hashtags to boot), but to put us all in one basket and completely disregard many peoples' motivations for adopting a plant-based diet is not only ignorant but quite insulting. Yes, there will be some people that change their lifestyle in this way in order to look skinnier, and these are likely the people who give 'fad diet' its meaning because in 6 months down the line, when they haven't lost the weight they had hoped, they will drop the 'diet' and try something new; hence the name 'fad diet'. But for people who, like me, are in this for the long-term, whether to manage a health condition or for those taking preventative measures to avoid a family trait of heart disease, for instance, this is no fad and quite literally it is what is keeping us going. I don't see anything wrong with being positive, eating food that makes me feel good and sharing that with others so that they too can be inspired to try a lifestyle which gives them hope too. Whether it works or not is different for each person, but I have to agree with T. Colin Campbell on this: I have never seen anyone become more poorly from eating more vegetables.

Whether there is science behind it or not, we need to get across to these anti-plant-based voices that we are doing this to feel good and are building a community that wants to feel good too. Those who want to look skinny or beautiful will fall by the wayside eventually, and what's left will be the real people of the plant-based movement; those of us taking preventive healthcare measures for now and the future. When the 'fad' blows over will I throw the towel in and go buy a steak because it becomes trendy again? Absolutely not. And neither will the thousands of people across the world who have changed their lifestyles for the better. No one is dying from eating more vegetables and less meat, and I certainly don't think it's a valuable use of time to try and prove that otherwise.

Here's to many more glorious years of plant-based eating, feeling good, staying positive, and not having to apologise for it.

- Anna

Sources:
https://www.theguardian.com/lifeandstyle/2017/jan/23/bad-fad-ruby-tandoh-on-how-clean-eating-turned-toxic
http://www.bbc.co.uk/programmes/b08bhd29
https://www.amazon.co.uk/Deliciously-Ella-Awesome-ingredients-incredible/dp/1444795007
https://www.forksoverknives.com/
https://www.amazon.co.uk/Endometriosis-Healing-Fertility-Through-Nutrition/dp/0007133103
https://www.amazon.co.uk/Clean-Expanded-Revolutionary-Program/dp/0062201662
https://www.amazon.co.uk/China-Study-Comprehensive-Nutrition-Implications/dp/1932100660

Vegetable-Based Chocolate Cake

Looking at the photos of this cake, you may be surprised to learn that the main ingredient is sweet potato. It may also surprise you that it tasted exactly the same as a rich, chocolatey gateau typically found in the aisles of M&S or at a nice restaurant.

I made the cake for a celebration back in July and it was really well received. The best part of making it was how easy it was - you need a pot, a blender and an oven. And the rest is simple. The cake itself is made up of two cake recipes put together; the icing was meant to be a 'fudge' cake but it was so gooey that it wouldn't actually set in my fridge. So, after some trawling through Pinterest I found another recipe that would make up the actual cake bit of the cake, and I put the two together. The result was as you see below...

Please see the two links for the cakes below as well as my method.

Cake 1 (used for the icing and middle layer): Credit to Plant Powered Kitchen. Click here to view.

Cake 2 (the cake itself): Credit to One Green Planet. Click here to view.

Ingredients
As per the above two links
Additional ingredient: cacao nibs

Method
1. Make cake 1 first, doubling the recipe for a larger cake.
2. Make cake 2. I found that the ingredients as listed made only enough for one layer of the cake so would recommend doubling all of the quantities if you want to make a double layer cake like I did.
3. Once the layers of cake 2 are cooked and cooled, choose your bottom layer and smother it in cake 1 (aka the icing). I made this around 1cm thick. Once you have done this, carefully place the other layer of cake 2 on top and gently press it down so it is firmly stuck on the icing.
4. Use the remainder of cake 1 (aka the icing) to ice the top of the cake, ensuring it is equally spread out.
5. Top the cake with cacao nibs for an extra-chocolatey finish.
6. Enjoy with a steaming cup of peppermint tea

I cannot emphasise how easy and tasty the cake is, so f you have a birthday or other celebration coming up, or just fancy a sweet treat without the guilt, I definitely recommend it. The best thing about the cake is you know exactly what is going in it and it is free from sugar, gluten, dairy and preservatives, making it perfect for those with intolerances or those like myself who want to avoid those ingredients completely.

- Anna

Mushrooms On Toast (With a Twist)

This is something I came up with myself and is my favourite weekend snack. It takes only 10 minutes and is one of the most delicious things I have made. I'm sure that even for the most avid mushroom lovers out there, mushrooms on toast would not strike you as the most appealing snack. However, the mix of tahini, garlic, mushrooms, avocado and chilli is delicious and I encourage those of you who are skeptical to give it a try, at least once.

Ingredients
2 x slices of gluten free bread (or a bread of your choice!)
4 mushrooms, chopped into 1-2cm pieces
1 clove garlic, diced
1 tsp coconut oil
Tahini
Chilli flakes
Sea salt

Method
1. Prepare the mushrooms and garlic as per above
2. Put the bread in the toaster and whilst it is toasting, pan fry the mushrooms in the coconut oil until they turn brown
3. Once the toast is finished, spread a layer of tahini onto both slices like you would with butter or jam. The thickness is up to you - it depends how much of a tahini fan you are!
4. Spread the mushrooms across each slice of toast
5. Sprinkle the diced garlic on top of the mushrooms and season with a pinch of sea salt
6. Scatter some chilli flakes over both slices of toast. Again, how much you use is up to you!
7. Enjoy whilst warm

A note on the garlic; if you don't like it raw, feel free to throw it in the pan with the mushrooms. Otherwise, happy cooking!

- Anna

Wholesome Lunch Bowl

I made this lunch bowl after being inspired from Deliciously Ella's Snapchat. Ella posts the most delicious, plant-powered lunch bowls that look amazing and have a rainbow of vegetables so I wanted to give making one a go. The cooking time took around half an hour and the lunch kept me going for hours afterwards, not to mention being really delicious and jam-packed with nutrients.

Ingredients (serves 1)

One medium sized sweet potato

1/3 cup green beans

1/3 courgette

1/2 cup brown rice

1 shallot 

Large handful of kale

1 clove of garlic

Turmeric

Cumin

Peppers

1 tbsp tahini

1 tsbp tamari

1 tbsp extra virgin olive oil

Chili flakes

Coconut oil (to fry with)

1/3 cup of sauerkraut. Tip - sauerkraut is a fermented food that has a whole host of health benefits such as promoting effective digestion. You can buy it from any supermarket/ health food store but ensure you check the ingredients for any preservatives or added nasties. It is a great source of probiotics for vegans as we can't eat eat probiotic yoghurt. Click here to learn more. 

Method

1. Cook the brown rice. This can take around 30-40 minutes.

2. Pre-heat the oven to 180 degrees celsius. Whilst it is heating up, cut the sweet potato into wedges and place them on an oven tray lined with foil and coconut oil. Sprinkle turmeric, cumin and peppers onto the wedges.

3. Put the sweet potato in the oven for 30 mins, checking the wedges halfway through.

4. Whilst the rice and sweet potato is cooking, dice the shallots and chop the courgette into 2cm chunks, then fry them in 1 tsp of coconut oil. Put to the side once cooked.

5. Pan fry the kale in 1 tsp of coconut oil and ensure you stop frying it before it turns brown. You want the leaves to wilt and turn a dark green colour.

6. Once the rice is soft, drain it and mix in the tahini,  tamari, a drizzle of olive oil and 1 tsp of chili flakes (or more if you like spice!).

7. Take the sweet potato wedges out once cooked and place everything in a bowl. You can either throw everything in together so it is all mixed up or arrange it as per above.
8. Crush the garlic and sprinkle on top.

9. Enjoy!

- Anna

Vegan Spaghetti Bolognese

This recipe was unplanned and completely thrown together. It was the end of the week and I had very little in my cupboard except some beans and pulses, chopped tomatoes, pasta and herbs, so the idea of a bolognese came to me. I had tried making a bolognese before but the taste of the chopped tomatoes was overpowering, rendering the dish quite tasteless, so this time I threw in a combination of herbs to see what happened. The result was incredibly tasty; a delicious bolognese made hearty with the chickpeas and lentils and with an incredible aroma and flavour, just like what you get when you go to an authentic Italian restaurant. I'm sure you know the kind of bolognese I'm talking about.

The best part about this recipe is how easy it is - you simply throw everything in a pan and let it simmer whilst the flavours develop. You can cook it for half an hour or, if you really want to draw out the flavours, let it simmer for a couple of hours. It's up to you!

A word of advice on the chopped tomatoes, chickpeas and lentils; I always check the ingredients when I buy these at the supermarket as I recently came across chopped tomatoes that contained sugar and preservatives, as well as chickpeas and lentils that had sulphites and E numbers in them. Tesco and Asda are particularly bad for this so always check the label - it's best to avoid all added nasties! There should be a few brands to choose from so I recommend checking the label of a few. You simply want the product (ie chickpeas) in water. It's that simple.

Ingredients (serves 4)
Gluten-free spaghetti (I like this brown rice spaghetti from Doves Farm as it contains only one ingredient)
400g box of chopped tomatoes
300g tin of chickpeas
300g tin of green lentils
2 large garlic cloves
2 large handfuls of spinach
Sprinkling of sea salt
2-3 tbsp turmeric
2 tbsp cumin
1 tbsp oregano
2 tbsp rosemary
1 tbsp black pepper
2 tbsp tamari soy sauce (this is gluten free)
1 tsp coconut oil
1 large white onion
1 medium shallot

Method
1. Dice the white onion and shallot, then add a teaspoon of coconut oil to a saucepan and pan fry the onion and shallot on high heat until they start to brown.
2. Crush the garlic cloves and add them to the saucepan along with the chopped tomatoes. Make sure you bring the temperature right down to avoid the chopped tomatoes burning on the bottom of the pan.
3. Stir everything together until the chopped tomatoes start to gently boil. Once they do, add in the lentils, chickpeas, soy sauce and herbs.
4. Let everything simmer for at least 30 minutes or longer.
5. Once you have cooked the bolognese to your desired taste, boil the pasta, adding a tiny bit of coconut oil to stop it sticking together (I find that gluten free pasta tends to solidify into a lump otherwise)
6. Serve and enjoy!

This is a perfect dinner party recipe as it tastes great and is super easy to make. Alternatively you could make a big batch for your lunches and freeze it in portions.

Happy cooking!

- Anna

Hello, 2017!

Wishing you all a fantastic 2017! 

I am so grateful to have sealed off 2016... What a turbulent year! This year my focus is on looking forward and practising gratitude every day as well as experiencing new things and challenging myself. Spending quality time with friends and family will also be key!

I hope you all have some really exciting plans and that you are moving forward with positivity, love and light. Sending warm wishes to you all.

- Anna

Festive Feasting: Plant-Based Style

This Christmas is going to be a very different one for me. No longer will I tuck into my mum's turkey with plentiful pigs-in-blankets on the side. As I started on the plant-based diet back in March, this Christmas will involve more of a nut-roast centered meal, which I cannot complain about. Being on a plant-based diet, many people assume that I am deprived of wonderful flavours and tasty treats, however what I have found is that I am even more excited about the food I eat now for two reasons, the first being that I know what I am putting into my body is so good for my health, and the second being that I get to play around with some seriously tasty recipes (have you heard of tahini gravy?!).

On Christmas day,  part of our tradition is to have the roasted Christmas meal around lunchtime and a festive feast in the evening, which is usually an array of cold buffet foods. These range from coleslaw to pork pies to stuffing and turkey sandwiches. As I won't be able to indulge in those this year, I'll be bringing some vegan dishes to the table so that I and whoever else wants to join in can enjoy those too.

Below you will see the dishes I am making as well as some additional suggestions for plant-based snacks so that you don't feel like you're missing out on any of the fun this Christmas (and you'll still be looking after your body, too).

Dish 1:  Pea guacamole

Ingredients and method from the revolutionary Forks Over Knives. Click here to view.

Dish 2:  Sweet potato, buckwheat and kale salad

Ingredients (makes approx. 12 burgers)
2-3 large sweet potatoes
1 cup buckwheat groats
Bag of kale
3 tbsp tahini
Juice of 1 lime
Turmeric
Pepper
Coconut oil
2 tbsp extra virgin olive oil

Method
1. Cut the sweet potatoes into 2cm chunks and place on a coconut-oiled baking tray in a pre-heated oven at 180c for 20-25 minutes. Sprinkle the potatoes with turmeric and pepper before placing them in the oven.
2. Whilst the potatoes are cooking, place the buckwheat into a pan and cover with hot water. Boil them for 20 minutes, or until tender. Make sure to not over-cook them as they can go very mushy
3. Wash the kale thoroughly.
4. Prepare the dressing in a mug: add the tahini, lime juice and olive oil and mix together. If the mixture becomes too thick, I would recommend adding some water to make it thinner and so it will go further
4. Once the sweet potatoes and buckwheat are cooked, place them in a bowl along with the kale and stir everything together
5. Add the dressing and mix it so it evenly covers the sweet potatoes, buckwheat and kale. I tend to massage the dressing into the kale leaves so they wilt and really take up the flavour of the dressing
6. Put in the fridge to cool, or serve straight away and enjoy.

Dish 3:  Chickpea and parsley burgers

Ingredients and method from Pure Ella. Click here to view.

Bear in mind with this recipe that it is okay to sub the chickpea flour with another gluten-free flour if you don't have it (I used brown rice flour) and the oil too (I used extra virgin olive oil). The burgers turned out delicious and just as pictured.

Additional suggestions

• Gluten-free tortilla chips (with only three ingredients and no added nasties): available at Sainsbury's
• Homemade hummus: I love this avocado hummus recipe from Naturally Sassy
• Kale crisps: simply drizzle some kale in olive oil and stick in the oven on a baking tray for 12 minutes at 180c for some delicious crispy kale crisps
• Tahini gravy: to drizzle on your nut roast or whatever you decide to have on the day. I like this one from Vegelicious Kitchen
• Nak'd posh bits (for when the After Eights come out)
• Nuts: make up your own nut snack dish from walnuts, cashews and almonds or buy a large pack of one from any grocery store
• Chocolate (because it's Christmas after all): I love this festive flavour from Doisy and Dam with very simple, friendly ingredients including 74% organic dark chocolate

I hope you find the above helpful and have a wonderful plant-based Christmas!

- Anna

Festive Saviour: Green Smoothie

With the best will in the world, the festive season can often present challenges to the way we eat, especially if you normally try to follow a gluten-free, sugar-free, plant-based diet. Whilst significantly more restaurants are starting to accommodate gluten-free, vegan dietary requirements, many have a lot of room for growth, therefore it is not always possible to avoid the ingredients that make our stomachs sensitive (shout-out to gluten here).

I myself have indulged a little and whilst I thankfully didn't have any problems the next day, the gluten I consumed left me craving a nutritious boost. With that in mind, I wanted to share my recipe for this green smoothie which I made with the idea of putting all the good stuff back in. Don't be put off by its garish appearance; this smoothie is so wonderfully fresh and tasty that it'll leave you glowing inside and out. 

Ingredients

250ml almond milk (I use this one from Rude Health for it's amazing taste and simple ingredients list)

1 large handful of spinach

1/2 an avocado

1 large stick of celery

1/3 of a large cucumber

Small handful of parsley

Small handful of mint

1 tbsp wheatgrass powder

1 tbsp baobab powder

1 tbsp dessicated coconut

1 tbsp flaxseed

1 tbsp of turmeric 

1 tsp coconut oil

Method

1. Blend all ingredients until smooth (ensuring the parsley and mint leaves are fully broken up)

2. Enjoy

Let's call it your saviour for the festive season; let the smoothie do all of the hard work if you find you've over-indulged or eaten something you would normally avoid. I'll be posting some festive dish suggestions shortly, so watch this space. Until then, enjoy the celebrations in the run up to Christmas!

- Anna

Walnut 'Popcorn'

I tried this as an experiment after becoming disillusioned with the snacks available at the supermarket. For example, a seemingly innocent pack of popcorn is typically loaded with lots of sugar and preservatives which I don't want to put into my body!

The walnut popcorn could not have turned out better. It tastes just like caramel popcorn and is perfect for weekend move nights. It's also a great alternative to popcorn with arguably more nutritional benefits; it's a good source of Vitamin E (good for skin health), is full of antioxidants (helping your body combat environmental and toxic stress) and omega-3 fats (great for brain health and a strong immune system).

Ingredients

300g pack of walnuts 

2 tsp maple syrup

Method

1. Pre-heat the oven to 180 celsius.

2. Chop the walnuts into small pieces.

3. Place the walnuts on a baking tray and drizzle the maple syrup over them.

4. Cook the walnuts for 8 minutes (be careful of keeping an eye on them as too much longer could burn them).

I love how the walnuts become deeply nutty after being toasted in the oven. They are a super tasty alternative to the typical supermarket sugar-laden snack and I will be making this popcorn again soon!

- Anna

Creamy Vegan Pasta

I normally reserve Sundays for 3 things – cooking, chilling and eating. There’s nothing that feels nicer on a Sunday evening than snuggling down on the sofa to watch a film along with a bowl of your favourite comfort food. Yesterday was no different; I was craving something really hearty but nourishing at the same time. I pretty much threw all of these ingredients together and the end result was delicious. It tasted so much more indulgent that it actually was, and I’m really getting the hang of making creamy sauces using gluten free, vegan ingredients. Who says you need dairy to make a creamy pasta sauce?!

Ingredients (serves 2)

Gluten-free pasta (I used this one from Dove Farms). Use however much you would normally want

1 courgette cut into small chunks

1 red onion, diced

1 green onion, diced

5 stems of long-stem broccoli, cut into 1 inch chunks

4 large handfuls of spinach

2 garlic cloves, to be chopped and sprinkled on top of the finished dishes, raw

For the sauce

3 tbsp tahini

5 tbsp extra virgin olive oil

1 tbsp apple cider vinegar

A few drops of tamari

Juice of ½ a lemon

1 tbsp water (to thin the sauce)

Method

1. Cook the pasta for approx. 15 minutes, or until soft

2. Pan fry the courgette, onion and broccoli until they have all softened, then add the spinach for the last couple of minutes, taking the pan off the heat when the spinach has wilted

3. Drain the pasta and split into two bowls. Mix in half of the sauce

4. Split the vegetables between each bowl, then add the rest of the sauce and mix it in until all of the pasta and veggies are evenly covered

5. Enjoy!

- Anna

A Greek Food Odyssey

It has been a while since I last posted as I have been on holiday in Zakynthos, Greece. I spent a truly amazing week there with one of my sisters and was lucky enough to relax, rest and rejuvinate for an entire week.

We made sure to have a good balance of chilling and exploring, and had the pleasure of staying at a hotel that offererd a great range of vegan-and-gluten-free-friendly food. I have to admit that I was a little nervous before going on the holiday as I like to keep on track with my plant-based, gluten-free eating whilst I am travelling, however I needn't have worried as the chef and staff were more than happy to make meals to accomodate my needs (and my sister who is vegetarian); that being if we couldn't find something in the buffet, which boasted a large fresh salad bar and more than 10 hot food dishes ranging from jasmine rice to sauteed aubergine for both lunch and dinner. Whilst I steer clear of all meat and dairy products, I do indulge in sea food from time to time so had to have some of the fresh octopus on offer at the buffet!

Interestingly, the hotel grows all of its food organically at its farm which is located next door. This meant we also got to enjoy freshly produced extra virgin olive oil every day which was so mouth-wateringly delicious that we found a way to incorporate it into our breakfast, lunch and dinner every day! To top this all off, the hotel was adult-only and nestled in the hills of the southern side of the island, so we got to enjoy complete peace and quiet. Check out the hotel if this interests you - I cannot recommend it enough: http://kerivillage.com.

View from the hotel's restaurant

My sister enjoying a sunrise meditation at a lovely
spot we found outside of our room

We had one day of bad weather so decided to go exploring Zakynthos Town which was a half an hour drive away. Before our holiday I did some research on restaurants in the town and stumbled upon a vegan restaurant based in the heart of the town called Yard of Taste (found on www.happycow.net - a global database of vegan restaurants). My sister and I had lunch here and it was some of the best veggie food we have ever tasted. All of the food was organic and homegrown and the culinary creations were outstanding. I had a multigrain salad which included buckwheat groats, quinoa, aduki beans and pine nuts smothered in a creamy vegan citrus dressing. Their hummus was also to die for - so fresh and rich in flavour.

On top of that the decor was like a Pinterest board come true; a mix of boho prints and vintage furniture that all fitted so well together. We could have stayed there forever. We also got to meet the lovely owner who told us all about her passion for fresh, whole foods and the idea behind the restaurant. As the only vegan restaurant in Zakynthos, I can only imagine that business will boom over the coming months.

If you find yourself wanting to book a sunny getaway then I cannot recommend Zakynthos enough. It is easier than you think to keep up your healthy eating habits whilst you're abroad, and if you reach out to the place you are staying at before you travel there (which I did) as well as extensively comb Trip Advisor reviews, then you can ensure that you book the right place to meet your needs. It also means no fuss once you arrive!

I am really impressed with the offering of fresh, healthy foods in Greece and it shows that the current rise in demand for healthy vegan food is spreading everywhere, which is great. And if you do find yourself somewhere that doesn't quite match up to your healthy food requirements then it doesn't hurt to travel armed with a good supply of Nak'd bars, just in case.

Now that I'm back I'll be posting some more recipes and photos, so watch this space!

- Anna

Dressed Up Breakfast

This is one of my favourite breakfasts, although I only have it once in a while as a treat. It all started when my boyfriend's sister bought me a selection of healthy goodies for my birthday (ranging from a plant-based cakes book to sugar-free vegan chocolate to some delicious Yogi tea). In the selection was a box of Rude Health's coconut and seed muesli which is the tastiest, guilt-free muesli I have come across. I made some additions to it to really maximise on the goodness I was taking in, and the beautiful breakfast you can see below was born.

Ingredients

Bowl of Rude Health coconut and seed muesli

250ml of Rude Health almond milk

1tbsp cacao powder

2 tsp milled flaxseed

2 tsp chia seeds

Handful of blueberries

Method

1. Pour the granola into a bowl (however much you like!), then top with the almond milk

2. Sprinkle on the cacao powder, flaxseed, chia seeds then blueberries on top

3. Enjoy!

It's so refreshing to find guilt-free, no-nasties products these days and Rude Health really are accomplishing this with all of their products. For health conditions like mine it is super important to know exactly what is going into your body and to eat food that is really going to nourish the body, so this muesli makes it easy to do both of those things. I recommend you try it but be wary of the price tag - for me it's best kept as a treat so it lasts longer!

- A.T.

Turmeric Smoothie

I love using anti-inflammatory foods and herbs every day. Whilst ibuprofen is really helpful for reducing inflammation and reducing pain, taking it regularly is not good for the body and liver, so I think it's best to combat inflammation through the foods and drinks we consume in order to avoid relying upon ibuprofen.

One of the most powerful anti-inflammatory herbs is turmeric. Turmeric contains the chemical curcumin which is thought to decrease internal swelling (inflammation); for endometriosis sufferers, this is thought to be the root cause of much of our pain. So, I make sure I use turmeric every day, whether in my breakfast smoothie, as part of the dressing on my lunch or sprinkled on the vegetables I prepare for dinner. I also discovered that blending turmeric with almond milk creates the tastiest, nourishing drink, so I wanted to share my recipe for it.

Ingredients
250ml Rude Health almond milk
50ml coconut water
1 tsp sunflower seed butter
1 heaped tsp turmeric (you don't need much of this - it has a very strong taste!)

Method
1. Blend everything together until smooth, then enjoy.

You can also heat the smoothie to make a lovely warm drink, best enjoyed whilst relaxing. I promise you will not be disappointed!

- A.T.

Quinoa and Veggie Salad

This is one of my favourite lunches and is so easy to make. The recipe may sound basic but it tastes amazing! I find the dressing and quinoa super filling, meaning I can last the rest of the day without snacking (usually!). Another positive is I feel really energised after eating this, making it a great lunch for when you are on the go.

Ingredients (serves 2)

1 butternut squash, chopped into chunks

2 carrots, chopped into sticks

1 white onion, diced

1 red onion, diced

1 cup mushrooms, sliced

1 cup spinach

1 cup kale

1 pack black beans

3 tbsp tahini

1 tbsp miso paste

2 tbsp extra virgin olive oil

1 tbsp tumeric

1 tbsp mixed herbs

Pepper

Pinch of sea salt

Optional: clove of crushed garlic to sprinkle on top

Method

1. Preheat the oven to 180 celsius. Whilst the oven is warming up, chop the butternut squash, carrots, onions and mushrooms

2. Prepare the oven tray with foil and some coconut oil to make sure the veggies don't stick to the foil. Place the chopped veggies on the foil and sprinkle the turmeric, mixed herbs, pepper and salt on top

3. Place the veggies in the oven for 25 minutes, adding the onions when you have 15 minutes to go and the mushrooms when you have 10 minutes to go (this means the onions and mushrooms won't over cook)

4. In the meantime, boil the quinoa for 15 minutes, or until it is cooked

5. Lightly fry the spinach and kale in 1 tbsp of coconut oil on high heat until their leaves wilt. This should take only a few minutes and you should take them off the heat before they dry out

6. Mix the tahini, miso paste and olive oil in a mug to form the dressing. Tip: add some water if the paste becomes too thick and gloopy

7. Drain and place the quinoa and the black beans in a large bowl, adding the veggies once they are cooked and the spinach and kale. Pour in the dressing from the mug and mix evenly so all the veggies, leaves and quinoa are coated evenly

8. Eat straight away or put in the fridge to cool and enjoy later

You can't go wrong with this salad and it has so many nourishing benefits that I always feel really good after eating it. Try it for yourself and feel free to add in other veggies to make it varied.

Enjoy! 

- Anna

Post-Workout Bowl

There's nothing better than a nourishing bowl of plant-based goodness to follow a long run or yoga class. It usually always involves some form of sweet potato and avocado along with butter beans for a good hit of protein and fibre. Plus it's super easy to make, meaning you don't have to exert too much effort following an intense hour of sun salutation A's and tree poses...

Ingredients

1 sweet potato, cut into thin wedges

1 avocado, seeded and chopped into chunks

1 large carrot, chopped into sticks

200g butter beans, drained

1sp turmeric

1 tsp mixed herbs

1 tsp ground black pepper

Extra virgin olive oil to drizzle on top

Optional toppings (my favourites): hummus, sauerkraut, nuts (walnut/ cashew/ pistachio)

Method

1. Preheat the oven to 180C

2. Season the sweet potato wedges wih the tuermic, mixed herbs and black pepper. Place them on a foil-lined tray oil with coconut oil then place the tray in the oven for 25 mins or until the wedges are cooked. You may want to move the wedges around after 15 mins to make sure they are being evenly cooked

3. Whilst the sweet potato is in the oven, chop the carrots, avocado and nuts and drain the butter beans

4. Once the sweet potato is cooked, put it in a bowl with the carrots, avocado and butter beans, then sprinkle the chopped nuts on top as well as some olive oil

5. Serve with any of the toppings listed - my favourite is sauerkraut. Not only is it seriously tasty but it is an amazing natural probiotic so will do your gut the world of good

Some interesting facts about the ingredients in this meal:

• Turmeric: a powerful natural anti-inflammatory and powerful antioxidant 
• Extra virgin olive oil: has so many health benefits; 2 tbsp alone will lubricate the intestines, improve bowel elimination, give anti-inflammatory fats, kill germs, stimulate the gallbladder and the liver to function effectively, cleanse the liver system, promote bone formation, inhibit blood clot formation and promote hormonal balance (source: www.cleanprogram.com)
• Butter beans: a great source of fibre and protein (1/2 a cup of butter beans provides 5g protein)

I love how easy this bowl is; it's the lazy food option to follow a not so lazy workout. Life is all about balance, after all.

- Anna