VEGANMagazine

May

201

3 £2

.50

Pulse Power!Legume based recipes to set your pulses racing!

Inside: This months Vegan News . Readers Letters . Recipes

The very best vegan restaurants in London!

Contents VEGANMagazine

Pages 1 to 2 – The latest vegan news

Page 3 – Your questions answered

Pages 4 – 8 Pulse Power! Why pulses should be in every vegans diet

Pages 9 – 14 Pulse based recipes that are as tasty as they are nutritious!

Pages 15 – 16 Our guide to London’s best vegan friendly restaurants

Page 17 – Comment – Veganism or: How I learnt to Love Eating Vegetables and Became Vegan

Magazine Editors NotesWelcome!

Welcome to our very first issue of Vegan Magazine.

Browsing my local news agent recently I noticed a significant gap in the magazine market, a vegan magazine. There were various health magazines and huge amount of fitness magazines but no Vegan publication on the shelves. That surprised me.

Veganism is a growing lifestyle choice in these waters, even more so since the recent horse meat scandal that has dominated the news recently.

For me, veganism is more than a simply abstaining from meat and dairy, it is a lifestyle choice and in our own way we are changing the world. Our magazine’s aim is to make your life easier, informing you about anything and everything vegan related.

In these very pages you will find the very latest in vegan news, your vegan questions answered as well as features on pressing vegan issues worldwide.

I hope that you enjoy our first issue.

Editor, Matt Prong.

Matt Prong Media

The Hayloft AnnexeStarcross,

Exeter,Devon.

EX6 8PG

Editor Matt Prong

matthewprong@gmail.com

ContributorsMatt Prong

PhotographyVegan Stock Photo

www.veganstockphoto.com

LicensingTo discuss magazine licensing or content

syndication opportunities contact matthewprong@gmail.com

CirculationCirculation managed by Matt Prong

matthewprong@gmail.com

Customer servicecustomerservice@mattprongmedia.com

DistributionMatt Prong Distribution

matthewprong@gmail.com

PrintersThe Matt Prong Printers Group

Thanks toVegan Stock Photo

Small PrintAll text and layout remains the copyright of the publisher. All views and opinions expressed are solely those of the author and not those of any

individual or company.

VEGAN

NEWSTyson Improves Life through VeganismFormer heavyweight champion boxer Mike Tyson has spoken out on the benefits of a vegan lifestyle. The controversial boxer, who has been plagued by personal and emotional issues in the last decade, said on a recent episode of Oprah Winfrey that becoming vegan helped him turn his life around for the better. Tyson has lost over 100 pounds since becoming vegan 3 years ago. Tyson also appeared on fellow vegan Ellen DeGeneres show back in 2011 to discuss how he used a vegan lifestyle to help conquer his physical and mental issues.

NEWS

Vegetarian and Vegan Diets Lead to a Healthy HeartIt has been reported that abstaining from meat and dairy can hugely improve the health of your heart. A study was conducted in England and Scotland and showed that those on a vegetarian diet were 32% less likely to die from heart related diseases. The positive effects of eating a non-meat diet had improved cholesterol, weight and blood sugar. Heart disease is fast becoming the biggest killer in the western world and kills nearly a million people a year.

The results of the study were published in the American Journal of Clinical Nutrition.

Vegan Diet Cut's Heart Disease Risk

Meat Replacement Product's Sales RiseMeat replacement sales rise in the wake of the recent horsemeat scandal. Products such as Quorn’s sales are up as the public’s faith in the meat industry waivers. Other meat replacement companies such as Linda McCartney and Cauldron’s sales have also risen drastically. The meat replacement industry is worth nearly £800 million yearly and is set to rise by a further 10% in the next 5 years, it has been estimated.

Study Shows Rise In Vegan InterestA recent study by Google has indicated a rise in interest in vegan and vegetarian lifestyles, it has been reported. The Google trends study, which counts the amount of searches for the word ‘vegan’ between March 2004 and March 2014. The horsemeat scandal, celebrity diets, health and curiosity have been the main influences in the public’s recent interest in veganism.

1 2

VEGANMagazine

VEGANMagazine

Q&AI have been a vegetarian for quite a number of years and would like to become vegan. What kind of things should I eat?

Robert Taylor, Bristol

Well that is down to personal tastes. For most vegans their calorific intake is usually made up of brown pasta and rice, beans and pulses, greens and root vegetables. Nuts and seeds are also a great snack in-between meals. Meat replacement products are also very popular, if you don’t mind eating food that looks like meat! Remember, always look at the ingredients label to be sure that what you are consuming is vegan friendly.

What health benefits can I expect from a plant based diet?

Sarah Gibbs, Exeter

Increased energy levels, clearer skin, strong nails, easier weight management, regular bowl movements, boosted immune system. The list goes on! Even better is the lower risk of heart disease and diabetes. A plant based diet can also help with mental illness's such as depression. Don't forget to keep active. Exercise should be a part of everybodies weekly routine, at least three 45 minute sessions a week

Your questions answered

I’m vegan and I want to build muscle in the gym. Is this possible? And what foods shall I be eating?

Dan Goldberg, North Devon

In order to build muscle you need to increase the amount of protein you are consuming daily. This is to repair damaged muscle tissue that occurs during weight lifting. You can achieve this by eating beans and pulses, tofu, soy milk, soy protein powder, broccoli and greens. Despite popular opinion, you can build muscle on a vegan diet just as easy as a carnivore.

As a vegan, I am finding it incredibly difficult to eat out, any tips?

Poppy Jones, Bristol

Eating out can be difficult as a vegan; most cities in the UK have at least one vegetarian restaurant that will have quite a few vegan options. If you are eating out with non vegan friends, contact the restaurant before hand and see if they can prepare you a vegan meal. If not, speak to the waiter or waitress and ask if they can remove non vegan items from vegetarian meals. Veganism is becoming more mainstream since the horsemeat scandal and we envisage that more restaurants will be offering vegan options in the near future. Please send your vegan questions to

questions@veganmagazine.com

3

VEGANMagazine

The Power of the PulseMore than just tasty, pulses are one of the most nutricious foods you can eat.

4 5

The benefits of eating pulses are numerous and could easily be considered the healthiest food available. They have a high fibre content, which helps to stabilise cholesterol, a high protein content to aid tissue repair as well as numerous vitamins that aid our everyday health and wellbeing. Not only are they packed with goodness, but they taste awesome too!

For vegan weight lifters, beans and pulses are the ultimate protein sauce. For example, soya beans which are widely used to produce meat replacement foods such as sausages and milk contain a huge amount of muscle building protein. Many argue that the quality of protein available from beans and pulses are much higher than that available from meat.

Beans are also high in fibre or ‘roughage’. Fibre helps to keep your digestive system in good health, by aiding excretion of toxins and waste lying in the stomach. Fibre can also aid weight loss as it fills your stomach and prevents you from being hungry between meals.

Fibre also releases energy slowly throughout the day as it has a low G.I (Glycemic index) meaning that you’ll feel energetic for hours after eating a high fibre meal.

Our bodies require vitamins and minerals to produce cells and to function correctly. Pulses are packed full of goodies such as folate, which helps to protects us against heart disease and cancer. In fact, pulses are the very best source of folate available in food.

They also have a high amount of potassium which helps to reduce high blood pressure and the risk of having a stroke. Pulses also contain high levels of calcium, which help to maintain healthy bones and teeth. To top that off they also contain B vitamins which help with healthy skin, nerve cells and your brain as well as keeping your digestive system in tip top shape. Pulses really are a super food.

There are a huge amount of pulses available on the market, they can help bulk your food out and add amazing flavours to classic Mexican dishes such as chilli con carne, North African cuisine such as tagine and British classics like lentil soup.

Beans are easily available and very cheap, so whether you are a student or retired there are no excuses for not eating these little capsules of goodness!

6 7

Vegan guide to pulsesBeans are cheap and healthy which means they should be a big part of any vegan’s diet. They offer a huge amount of protein and fibre and are packed with vitamins and minerals. Pulses can also help lower your cholesterol and keep you full of energy. Below are some pulses that should be a part of everybody’s diet.

Black Beans

Black Beans are packed with antioxidants as well as Vitamin B1, protein, magnesium and iron. Black Beans are fluffy and sweet tasting and are used widely in South American cooking.

ChickpeasChickpeas are round and firm and yellow in colour and taste nutty. They are used in North African cuisine and are the main ingredient in hummus. Chickpeas are very high in fibre and Protein.

Lentils LentilsLentils can help stabilise your blood sugar and lower your cholesterol. There are many varieties of lentils available such as puy lentils and red lentils. Lentils are used in curries and stews.

Lentils

Soya Beans

Soya beans have a very high protein content and is fantastic for muscle recovery after workouts. Soya beans contain a huge amount of nutritional goodness such as omega-3 fatty acids, magnesium and Iron. It is commonly used in meat replacement foods such as milk, cheese and tofu.

8

11 12

RecipesChickpea Curry

11 10

This is a quick and easy recipe that not only tastes great but is packed full of goodness. This recipe can also be frozen and tastes even better the next day.

Preparation time: 20 minutesCooking time: 30 minutes

Ingredients:3 Cloves of garlic, crushed or chopped 3cm of chopped fresh ginger 3 Tablespoons of ground cumin2 Tablespoons of ground coriander 3 Tablespoons of vegetable oil2 Peeled and chopped tomatoes150ml of vegetable stock1 Large onion, peeled and finely chopped225g of sliced mushrooms425g of drained chickpeas2oz of coconut milk Chopped fresh coriander to taste

1. In a large frying pan gently fry the garlic, ginger and spices in 1 tbsp of oil. Take care not to burn. Add the chopped tomatoes and the vegetable stock. Bring to a gentle simmer and cook for 2 minutes.

2. Blend in a food processor or liquidizer to create a paste. Keep to one side.

3. In the same pan used before heat the remaining oil and fry the onions for 3 minutes, add the mushrooms and fry for a 3 further minutes.

4. Pour the curry paste over the cooked onions and mushrooms, add the chickpeas and chopped coriander. On a gentle heat cook for 15 minutes.

5.Finally stir in the coconut milk and almonds. Season to taste with salt and pepper. Squeeze lime juice onto the curry a place segment as garnish.

9

RecipesBean, Chickpea & Sweet Potato BurgerThis burger works a treat on top of a wholemeal bun topped with crispy lettuce. As well as tasting fantastic, this burger will supply you with vitamins B6, C and D.

This recipe makes 3-4 burgers

Ingredients

1 Sweet potato, baked and peeled1 Can of white beans, drained and rinsed 2 Diced red onionS1 Handful of chopped parsley1 Teaspoon of mustard1 Teaspoon garlic powderSalt and pepper to taste3-4 Tablespoons of vegetable oil for frying

1. Toss all ingredients in a large bowl and mash with the back of a fork until the white beans have broken down and everything is evenly combined.

2. Shape 3-4 burgers. In a saucepan over medium-high heat, add about three tablespoons of oil. Place each burger into the pan. They should make a sizzling sound. Let cook 2-3 minutes on both sides until browned.

To finish, Place on a wholemeal bun with a slice of lettuce. Enjoy!

11 12

15 16

RecipesMixed bean saladThis spicy recipe is perfect for the summer and tastes as amazing as it looks!

1 Can of mixed pulses, rinsed.1 Avocado, chopped into squares1 Small can of sweet corn1 Medium green pepper, chopped.1 Medium red pepper, chopped.Half a red onion, chopped.1 Red chilli, seeded and chopped.2 Tablespoons of oil.2 Tablespoons of red wine vinegar1 Tablespoon of balsamic vinegar2 Teaspoons of ground cumin1 Teaspoon of chilli powder1 Teaspoon of sugar1 Teaspoon of dried oregano1 Tablespoon of lime juice1 Bag of leafy salad

1. In a large bowl, combine all the pulses, corn, onion, pepper and chilli.

2. In a separate, smaller bowl add the oil, balsamic vinegar, cumin, chilli powder, sugar and dried oregano. Pour the liquid over the mixture and toss well until it is well coated. Refrigerate before serving, then add the avocado before serving. Serve on a bed of leafy salad.

1413

Veg Out!Our guide to London's greatest

vegan friendly Restaurants

Vegan Eats

Bonnington Cafe, 11 Vauxhall Grove SW8,bonningtoncafe.co.uk

Eating at Bonnington cafe is a unique experience, it is almost like dining at a friend’s cosy house. Starting off as a squat, Bonnington Cafe is not fine dining. But what it lacks in conventional restaurant service it makes up in flavour offering tasty dishes at a low cost. Mains are £7.00 and starters and desserts are £3.00.

Vanilla Black, 17-18 Tooks Court, EC4, vanillablack.co.uk

This East-London eatery offers an upmarket take on vegetarian cuisine but is quite reasonably priced; a two course lunch will cost you just under £20. With a fantastically varied menu that caters to vegetarians and vegans as well as being recommended by the Michelin guide, vanilla black could convert even the most hardened meat eater.

Veggie Vegan, 222 North End Road, W14, 222222veggievegan.com

West London’s 222 Veggie Vegan is 100% vegan, a rare find in the UK. The restaurant opened its doors in 2004 to great success, due to the scrumptious dishes cooked by respected vegan chef by Ben Asamani. Offering a relaxed atmosphere, this restaurant is a true gem. Main courses are all under £11.00.

Manna, 4 Erskine Road, NW3, mannav.comManna has the distinction of being the first vegetarian restaurant in the country. Positioned in London’s upmarket Primrose Hill, Manna is not the cheapest restaurant in London, but the flavoursome dishes are worth every penny. Manna offer vegetarian takes on British classics such as bangers and mash as well as dishes with an international flavour. Mains start at £15.00.

15 16

Veganism or: How I learnt to loveeating vegetables and became vegan

17

I used to love meat. Nothing would tickle my taste buds more than a pork joint roasting on a Sunday afternoon or a Steak sizzling on a BBQ on a rare sunny day. I was never your everyday carnivore; I would eat it for breakfast, lunch and tea. Mostly slapped in between bread or deep fried.

I wouldn’t discriminate when it came to the type of meat I was devouring; I would dine on swine, chow on chicken and devour duck. If it bled, I ate it. But that has all changed.

After 27 years of meat eating, early last year I decided to stop eating meat. This was for a mixture of reasons.

As I grew older my diet was slowly changing and becoming more vegetable based, I would search high and low for new recipes and would scour vegetarian and vegan blogs. I slowly started to phase out meat, realising that it was not quite as essential as I once thought.

After watching a fantastic documentary, “Food INC”, which is a terrifying expose of the corporate fast food world and reading a book “Fast Food Nation”, the idea of eating meat again turned my stomach. I decided that I did not want to eat meat or any animal products ever again.

It has been argued that I could have just eaten “ethically” sourced meat and dairy, such as organic. There is no such thing as ethically sourced meat, all animals are slaughtered. How ethical is murder?

The welfare of animals was something I had always ignored. I knew that animals were not treated in a “humane” way before being killed for our benefit. Why should we care? They are just animals, right? WRONG.

Animals are kept in a cramped and disgusting environment where they cannot move and graze as they would in their natural habitat.

Many animals die of diseases contracted because of the filthy conditions.

Animals are rounded up and slaughtered for the pleasure of humans. Despite popular opinion, we do not need to eat meat and dairy. We can get all the nutrients’ we need to survive from plants.

I was reluctant to label myself a vegan as many people’s opinion of them were pantaloon sporting dreadlocked stoners who said “maaaan” after every sentence. I am a vegan, but I do not treat it as a gimmick. It is a compassionate and ethical way of life and I think that speaks for itself.

But, people do find Veganism odd. In a world where people eat processed body parts battered, salted and deep fried, I’m considered the strange one.

When I informed my family about my lifestyle change my Mother was greatly concerned. “What do you eat?” “I hope you are not hungry” and “where are you getting your protein from?” It is funny how everybody becomes a nutritional expert every time you mention you do not eat meat!

Another question that pops up regularly is “Don’t you miss meat?” and the answer is always “No not at all. But I miss the convenience of meat”. Another comment is “Vegans and Vegetarians always throw their lifestyle in the face of meat eaters and preach to us”. Not unlike those huge McDonalds and KFC billboards. Or the constant stream of fast food commercials. Or television shows like Man vs. Food…

I’m not saying I am a vegan so you have to be. I’m not saying I’m better than you because I don’t eat meat. The facts are there, they cannot be ignored. We don’t need to eat meat or dairy, so why eat it?

Comment