The Whole Food Vegan Podcast (Mark & Sue)

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Our focus this week is on beetroot, this is a wonderfully sweet and earthy seasonal vegetable which often either gets overlooked or turned into pickle - often not the most ingenious or appetising way to serve beetroot.

To comment directly on this pod cast episode, please visit https://govegan.online/series-2/vegan-beetroot-recipes-including-gratin-cakes-roast-pickled-baked-and-tips-on-preparation/

Beetroot is naturally high in sugars which means it's high in energy, which is what we need at this time of year (at the time of recording it is February). We go outside, it's cold and want to come indoors to eat warm and nourishing food, beetroot is the perfect answer.

In the pod cast we give tips on how to prepare beetroot without turning everything purple as well as ideas for:

• Beetroot and coconut curry.
• A dark and sumptuous chocolate cake made with beetroot.
• Beetroot and sweet potato gratin.
• Juiced beetroot.
• Beetroot coleslaw.
• Beetroot crisps.
• Roast beetroot.

As well as beetroot we also talk about a soup we made this week, again including seasonal vegetables of carrot, parsnip and leaks.

To experience the true joy of seasonal wholefood, we highly recommend you put beetroot on your shopping list.

Resources and show notes

• Sweet potato and beetroot gratin - A recipe by Saskia Sidey, unfortunately the recipe is not online, here is a link to her book.
• Sweet potato macaroni cheese- A recipe by Saskia Sidey, unfortunately the recipe is not online, here is a link to her book.
• Dark and sumptuous chocolate cake by Nigella Lawson
• Chocolate beetroot brownies
• Aromatic beetroot and coconut curry from Riverford

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So many people talk about their dislike of tofu, they think it's slimy, tasteless and disgusting… In this podcast we wanted completely challenge this view.

Click here to comment on  this post about tofu.

Tofu comes in many forms soft silken to hard pressed, its spiritual home is in Asia where it is NOT need alternative. Tofu stands proud, in its own right as a tasty, not to mention essential dish on the table, along with meat and other vegetables. I've even heard it said that if tofu is missing from the meal, then people start to question, "Where is the tofu?"

We encourage you not to think of tofu as a meat replacement, but look at it as a fresh new way to cook and prepare tasty and healthy meals.

• In this podcast we look at:
• What is tofu?
• How to make home-made tofu
• Tofu quiche
• Scrambled tofu
• Using tofu in cheesecakes
• Tofu which is breaded, baked or deep-fried
• How to make tofu bacon

On the menu this week is a seasonal colcannon and tofu dish with miso marinate.

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In this episode we delve into understanding more about nutrition when eating a plant-based diet. We talk about vegetable sources of calcium, protein and all the vitamins you need. Specifically we talk about:

• Where do vegans get their protein from?
• Where do vegans get their calcium from?
• What is the best way to have the most nutritious vegan diet?

To comment on this show and to see all of the recipes, please visit https://govegan.online/uncategorised/nutrition-on-a-vegan-plant-based-diet/

On the menu this week we have pasta and slow cooked courgettes, a cauliflower cheese with sweet potato sauce and we also talked about bean burgers and chips. Links to recipes are in the show notes.

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In this episode we talk to Rym, and entrepreneurial vegan baker with her own plant-based ingredient company, Miiro.

To comment directly on this, please visit https://govegan.online/series-2/creating-plant-based-sweet-treats/

We talk about:

• how to be creative in vegan baking
• rediscovering taste as a vegan
• dealing with gestational diabetes and how food impacts this
• creating plant-based, indulgent recipes with no added sugar
• helping beginners get baking
• replacing sugar without any loss of sweetness and remaining plant-based
• how to substitute cows milk and maintain the indulgent fat content
• tips and tricks for vegan baking, including making vegan caramel with dates (see the recipe for vegan snikkrs)
• replacing eggs in baking

This is a very sweet tooth focused episode with lots of information for plant-based bakers and creating plant-based sweet treats.

If you would like to purchase anything from the Miiro product range, please use code WholeFoodVegan10 to enjoy 10% off*

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Eating a vegan diet doesn't mean you can't enjoy all your winter favourites like stews with dumplings, heavier meals like roasts, and of course traditional puddings!

To comment on this podcast and to view the recipes and show notes, please visit https://govegan.online/series-2/warm-comforting-vegan-winter-meals/

In this episode we talk about vegan options we have been eating this week; hearty sweet potato and peanut stew, nachos with chilli - great on jacket potato too, and a creamy flavoursome mushroom stroganoff which is really simple to make.

We also refer back to the previous episode about the value of nutritional awareness - talking about how culturally we have become fearful of fat and carb heavy rich meals, even though we need more fat and stodge to get us through the tougher winter months. As always, pulses, pies and green leafy veg get a mention as stars of the show. It is natural and healthy to eat seasonally in tune with what your body needs, and for us that currently includes loads of root veg such as carrot, parsnips, potato, celeriac - all of which are high in natural sugars and benefit from braising, roasting or slow cooking. We also talk about bulking out meals and making leftovers in to a healthy soup.

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In this episode topic of the week is vegan breakfast. We talk about:

• Fried Breakfast, using scrambled tofu, sausages, baked beans, mushrooms & hashbrowns
• Porridge – protein powder, seeds, nuts
• Pastries – Making your own or selecting vegan options from the supermarket
• Yoghurt, fruit, smoothies
• Eating out – Tips and tricks for staying vegan
• Granola
• Cooking inclusively as a caterer for vegans, whether that be for friends or professionally

We then go on to talk about a couple of incredible recipes, Spanish-style chard with chickpeas and also cauliflower steak with lemon and ginger sauce.

To comment directly on this pod cast, please visit https://govegan.online/series-2/options-for-vegan-breakfast/
Resources

• Spanish-style chard with chickpeas, from Riverford – Remember, you can easily substitute the charge for Pak Choi, summer greens, spinach or any other form of green leaf
• Cauliflower steak with lemon and ginger sauce – From Asian greens cookbook which unfortunately doesn’t have any recipes online.

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In this episode we take a detailed look at wine. We talk to Will, from Selected Grapes, a wine retailer and connoisseur about the reasons why some wines are not vegan, he also gives us a few insights into how to find out if a wine we’ve not experienced before is vegan.

To comment on this post and see the show notes, please visit https://govegan.online/series-2/what-makes-wine-not-vegan/

He explains that one of the primary reasons that wines are not vegan is due to the fining and clarifying process. It is then down to the finings agent used, which can often be egg whites or isinglass finings, made from the dried swim bladder of fish… Clearly neither eggs nor fish are vegan! 

And whilst the principle is that the fining agent bonds to the sediment and is then removed from the wine (so there is no animal ingredients in the wine by the time you drink it), because there have been animal products used during the manufacturing process these wines are not vegan.

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In this episode we talk about our latest cruise on Iona with P&O cruises. We cruised for 7 nights from Southampton to the Norwegian fjords, and in this podcast we give our top tips about living life on board as a vegan.

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Generally speaking we found life on board ship as a vegan to be a fantastic experience, the crew were very attentive (although sometimes not understanding what vegan was) and quickly learnt our preferences when we stuck to the same restaurant.

The canteen style restaurant was a little bit more hit and miss, particularly with other guests mixing tongs if vegan options like chips were put next to burgers, sausages and bacon, although we did mention this to the crew. On a few occasions they also served a big dish of fries but mixed in cheese toasted sandwiches, again contaminating the fries so we couldn't have them.

Being vocal, letting the crew know your preferences and then actively pre-booking and asking for meals to be modified we found was a great way to enjoy a cruise as a vegan.

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This week we’ve got a very interesting week. We are going to look at protein. It’s quite a big subject, but we’ve made it really basic because we do need to know as vegans, how to eat protein.

Comment directly on this post here https://govegan.online/series-2/how-to-get-protein-as-a-vegan/

“You’re not getting enough protein as vegan.” how many times have you heard that?

We look at:

• Why do we need protein, what does it do?
• Basic wholefood protein sources
• Processing wholefood protein sources to concentrate the amount of protein
• Supplementing your diet with protein shakes, bars and powders

There’s really no need to be protein deficient on a balanced vegan wholefood diet!

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Top tips for eating with friends and family with shared meals. Advanced prep, eating out and top tips to avoid 'meaty' food contamination with shared meals.

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In this episode we take a deep look into the use of a slow cooker which, in our opinion is a must for any vegan cook. We talk about:

• the benefits of a slow cooker, including the cost of running a slow cooker
• the different types of slow cooker
• slow cooker recipes
• slow cooker tips and tricks

Comparing a slow cooker cost with the cost of an oven

In the show I mentioned about reducing energy costs, here are my calculations.
Assuming an energy cost of 33p per kwh (about typical as at December 2022 in the UK)

A 200W slow cooker which is on for 6 hours would use 1200wh = 1.2kwh.
1.2kwh X 0.33 = 39p

A 2000w = 2kw oven which is on for a comparable cooking time of 40 min = 1.3KWH
1.3kwh X 0.33 = 43p

BUT, if you decided to cook a jacket potato in a 2kw oven, and left it on for 4 hours, that would be 8kwh = 8 x 0.33 = £2.64, so this is where the huge saving comes in with using a slow cooker.

Resources mentioned

"Vegan slow cook" by Saskia Sidey https://www.instagram.com/saskia.si

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In this episode we are going to be looking at eating a healthier whole food vegan diet. Really useful for people that have given a vegan diet a go for a while and want to make it healthier. And also useful if you are thinking about trying some vegan meals in the week, or perhaps going vegan completely for January during Veganuary 2023.

We're going to give some examples of how to make standard dishes healthier, plus we look at what to eat and what to avoid. We're not here to tell you what to do, we're just giving our experience and advice from our history and experience. Enjoy.

Please visit https://govegan.online/series-2/how-to-eat-a-healthier-vegan-diet/ for full show notes and recipes, or check out out YouTube channel to watch us recording the show. 

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In this episode we interview a women's health and fitness coach, Clarissa Gannin from Vegan Fit for Life. We take an interesting tour of Vegan nutrition for both the 'regular' person as well as athletes and discuss some of the common problems Clarissa comes across as a nutrition coach, what do you think some of those mistakes might be?

Please visit our website to comment directly on the post.

We discuss women's health and some of the things women can do to make sure they eat a balanced and healthy diet.

Before the interview we also talk a little about a wonderful Indian takeaway we had and share with you a wonderful fluffy pancake recipe.

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In this episode we talk about cost cutting ideas and eating in tune with the seasons.

We mention simple vegan recipes for:

• Kale and Potato cakes
• Barley and Lentil Bake

We then talk about a few ways to avoid processed food, like "cheese" and "ham" alternatives and burgers, we give you some low cost alternatives.

Keeping a well stocked larder is also key and we give some tips on what low cost items to keep in stock, including joining bulk food buying groups like Suma Wholesale.

Meal planning is also a great way to keep costs down and we talk about how you can do this, including repurposing left overs.

We then talk about the clear advantages of eating a seasonal diet with all the nutrients you need for any season.

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Watch out for series 3 podcasts coming every 2 weeks:

• Dec 9th - Where to get vegan inspiration for meals & Christmas
• Dec 23rd - How to veganise non vegan recipes
• Jan 6th - Going from morbidly obese to healthy weight - an interview with Anthony Masiello
• Jan 20th - BBQa
• Feb 2nd - Eating and cooking vegan food in Japan
• Feb 17th  - Eating and cooking vegan food in Australia

Be sure to subscribe to catch all episodes as they go live.

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On to the show… we start this show by introducing a wonderful book called the “One Pot Vegan” by Roxy Pope and Ben Pook, we made a wonderful single dish fish and chips, truly easy and tasty.

• There are so many places you can get your vegan inspiration from, and in this episode we talk about a whole range of ideas including:
• Books (please see our booklist at the end of this post close brackets
• Magazines
• Online recipes including Podcasts, blogs, YouTube and BBC Good Food guide
• Newspaper cuttings
• The waitress magazine
• Vegetable suppliers
• Veganising non vegan recipes
• Shows and exhibitions
• Restaurants
• Lunch and supper club
• Meal order kits
• Supermarkets
• Travel

Remember, creativity thrives when you’re open to experimentation, so don’t be afraid to think outside the box, play with flavours, and have fun in the kitchen!

Recommended Books for Vegans

• One Pot Vegan
• Jack Fruit and Blue Ginger
• Vegan 100: Over 100 incredible recipes
• Vegan Comfort Classics: 101 Recipes to Feed Your Face
• Asian Green: Everyday plant-based recipes inspired by the East
• BOSH!: Simple recipes.

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In this episode we talk about:

• Ingredient substitutes
• Meat alternatives
• Additives

We look specifically at how you can replace and veganise:

• Eggs
• Pasta (fresh)
• Cheese
• Cream
• White/Cheese Sauce
• Honey
• Pastry
• Beef/Lamb
• Chicken
• Fish
• Bacon

We then talk about a vegan recipe for Lasagne.

Finally, we mention a whole range of ‘E’ numbers which you might want to avoid as a vegan.

Here’s the vegan/gluten free cake we mentioned, go look up the recipe

We also mentioned a Lebanese flat bread that we had from Vivo Lounge, it’s in their main menu range.

Veganising a non-vegan recipe is a great way to adapt your favourite dishes to be plant-based. Here are some more tips to help you “veganise” a non-vegan recipe:

1. Substitute animal-based ingredients: Replace ingredients like meat, dairy, and eggs with plant-based alternatives. For example, use tofu, tempeh, or seitan in place of meat, plant-based milk (such as almond, soy, or oat milk) instead of dairy milk, and flaxseed or applesauce instead of eggs.
2. Explore dairy alternatives: Use plant-based alternatives like coconut milk, cashew cheese, or nutritional yeast to replace dairy products in recipes. These alternatives can provide similar tastes and textures.
3. Opt for plant-based fats: Replace butter with plant-based oils such as olive oil, coconut oil, or vegan margarine.
4. Experiment with spices and herbs: Enhance the flavours of your dishes with a variety of spices and herbs. Get creative and try different combinations to suit your taste preferences.
5. Boost the protein content: Include protein-rich ingredients like legumes (such as chickpeas or lentils), quinoa, tofu, or tempeh to make your veganised recipe more satisfying and nutritious.
6. Pay attention to texture: Consider the texture of the original non-vegan recipe and choose appropriate substitutes. For example, mashed bananas can replace eggs in some dessert recipes to maintain moisture and binding.
7. Adapt cooking methods: Adjust cooking times and temperatures as needed when using plant-based ingredients. Some vegan ingredients may require less time or different cooking techniques.

Remember, it may take some trial and error to perfect your veganised version of a non-vegan recipe. Don’t be afraid to experiment and have fun with it! Happy vegan cooking!

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In this episode we interview Anthony Masiello who successfully used a whole food plant based diet to assist with losing over 11st.

One of the most inspiring parts of Anthony’s story is how it took a life-altering event such as being turned down for a life insurance policy while still in his 30’s for him to understand he needed to make a 180 degree shift in his life. Almost overnight he went from a 17-year career in the pharmaceutical industry to realizing there had to be a better way to live for him and his family. During his time eating meat and dairy he became morbidly obese, was medicated for high blood pressure, and suffering from psoriasis, eczema, migraine headaches, and sleep apnea. With his transition to a whole food plant-based diet and healthy lifestyle, Anthony lost 160 lbs. and reversed all these conditions. Basically, Anthony was sick and tired of being sick and tired.

His commitment to a whole food plant based diet and lifestyle allowed him to basically become an entirely different person. He has maintained that weight loss, optimal health, and an incredible quality of life for more than 16 years and counting. Anthony shares with us the impetus for his lifestyle change, the challenges and the opportunities and goes into detail about the positive health effects eating a WFPB diet and maintaining a healthy lifestyle has made. He is on a mission to dramatically shift the healthcare focus from pill-based management to the prevention and reversal of chronic disease by enabling millions of people to implement lifestyle changes that will truly improve the quality of their lives. Read more about him here https://love.life/telehealth/

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Welcome to The Whole Food Vegan Podcast, where we're all about celebrating the simple joys of vegan living. No frills, no fuss—just good vibes and great food! Join us, Mark and Sue, as we relive our unforgettable vegan barbecue experience in our latest episode.

We're not your typical cooking show; we're just passionate about sharing our love for whole food plant-based cuisine. Our BBQ shindig was a testament to this ethos, where friends and family gathered to enjoy a spread of delectable vegan delights.

Picture this: sizzling vegan sausages and meatless burgers, homemade seitan patties with melty vegan cheese, and jackfruit pulled in a smoky BBQ sauce. Our guests were blown away by the flavours, and we couldn't help but showcase the magic of vegan alternatives, even on the cheeseboard!

The salads were a vibrant mix of colours and tastes—couscous salads bursting with freshness and watermelon-feta-olive salads that were a revelation. And who could forget the sweet treats? An apple pie that disappeared in seconds and vegan flapjacks that were kid-approved.

We kept the party alive with music and dancing, proving that vegan BBQs are all about good times, great food, and even better company.

So, join us on The Whole Food Vegan Podcast, where we're all about keeping vegan cooking simple, delicious, and downright fun. Stay tuned for more stories, recipes, and tips to embrace the world of plant-based living!

#WholeFoodVeganPodcast #VeganBBQ #PlantBasedParty #SimpleVeganCooking #GoodTimes #VeganLife 🌱🍔🎶

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In this episode of the Whole Food Vegan Podcast, hosts Mark and Sue embark on a culinary adventure as they plan and experience a vegan journey in Japan. The couple shares their thoughts and expectations before their trip, highlighting concerns about the prevalence of fish-based dishes and hidden non-vegan ingredients in Japanese cuisine.

As they arrive in Tokyo for a short stopover on their way to Australia, Mark and Sue share their experiences finding vegan meals in a foreign land. They rely on the Happy Cow app and even utilize a vegan passport from the Vegan Society to communicate their dietary preferences.

During their stay in Tokyo, they explore local eateries, discovering hidden gems like the Food Therapy Diner and T's Tan Tan, where they enjoy delicious vegan ramen dishes and other plant-based treats. They also offer valuable tips for vegan travellers, including using cash for payments, planning meals in advance, and being adventurous in exploring off-the-beaten-path restaurants.

Despite facing some challenges, Mark and Sue demonstrate that with careful planning and a sense of adventure, it's possible to enjoy a vegan culinary experience in Japan. They leave listeners eagerly anticipating their next culinary journey as they prepare to head to Australia in their next podcast episode.

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Discover Australia's Vegan Wonders with The Whole Food Vegan Podcast! 🌱

Join Mark and "Sheila" as they embark on an Australian vegan adventure, sharing their insights and tips for plant-based travellers. In this episode, they explore Australia's diverse culinary scene and provide valuable advice for those seeking vegan options Down Under.

Expectations vs. Reality:
The team discusses their expectations of traveling to Australia and how they were pleasantly surprised by the abundance of vegan options. From dedicated vegan cafes to multicultural cuisine, Australia caters to vegans with ease.

🚆 Navigating Vegan Travel:
Learn about inquiring proactively about vegan meals on public transport and the convenience of electric barbecues for on-the-go dining.

🍕 Proactive Dining:
Discover how proactive communication with non-vegan restaurants can lead to satisfying vegan dining experiences, exemplified by their visit to an Italian restaurant in Clare Valley.

🍬 Vegan Pick and Mix:
Explore the vastness of Australian markets, boasting giant-sized fruits and vegetables, as well as Pick and Mix sections filled with nuts, seeds, grains, and more.

🛒 Shopping Smart:
Gain insights into shopping for vegan products in Australia and how stores organize their free-from sections.

🌏 The Next Adventure:
Mark, Sue, and Sheila wrap up their Australian journey, promising more vegan adventures to come.

Tune in to The Whole Food Vegan Podcast for travel tales, vegan insights, and delightful food experiences. Enjoy a wonderfully varied, tasty, and nutritious whole food plant-based diet with no crap and certainly no agenda! 🌍🍴🎙️ #VeganTravel #AustraliaVegan #PlantBasedAdventure

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Dive into Vegan Delights with the Plantastic Cookbook by Gwen Keneally
Welcome to the Whole Food Vegan Podcast! We’re thrilled to bring you a special episode featuring a review of the "Plantastic Cookbook" by Gwen Keneally, followed by an exclusive interview with the author herself. Gwen's cookbook is a treasure trove of vibrant, delicious vegan recipes, making plant-based eating an exciting adventure.

What We’ve Been Eating
This week, we've indulged in a sweet potato Thai green curry from the "One Pot Vegan" cookbook by Roxy Pope and Ben Pook. Despite missing lemongrass, the dish was packed with flavors from sweet potatoes, garlic, ginger, chilies, and kaffir lime, all cooked to perfection in a wok. We paired it with rice noodles for a satisfying meal.

For dessert, we tried our hand at a vegan Bakewell Tart using Carnation Vegan Condensed Milk. The result? A moist, delicious tart that was gone in no time. We followed a recipe from Loopy Whisk, and it’s definitely worth trying if you’re a fan of this classic treat.


Plantastic Cookbook Review
Gwen Keneally’s "Plantastic Cookbook" is a delightful collection of recipes that cater to both novice and seasoned vegans. The book is thoughtfully organized, featuring sections on toast, quinoa, jackfruit, and party recipes, among others. It’s accessible, with easy-to-follow instructions and a focus on fresh, wholesome ingredients.

Interview Highlights with Gwen Keneally
Gwen shares her journey from home cook to professional chef, and how her passion for sharing recipes led to the creation of this cookbook. She emphasizes the importance of making plant-based eating approachable and enjoyable for everyone, whether you’re a seasoned vegan or just starting out.

Our Takeaways

• Quick and Easy Recipes: Perfect for busy days when you need something nutritious and delicious.
• Innovative Ideas: Recipes like peanut wasabi dressing and pesto avocado toast add exciting new flavors to your vegan repertoire.
• Accessible Ingredients: While some American terms might need a quick lookup, the ingredients are generally easy to find or substitute.
• Conclusion
• The "Plantastic Cookbook" is a fantastic addition to any kitchen. It’s packed with creative recipes that will inspire you to explore new flavors and techniques in vegan cooking.

Get Your Copy
Support local bookstores or find the "Plantastic Cookbook" online. You won’t be disappointed!

Thank you for joining us on this culinary journey. Stay tuned for more delicious vegan recipes and tips. Don’t forget to rate, review, and subscribe to our podcast for more exciting content.

Follow us on social media for updates, and if you have any comments or want to be featured on the show, email us at behealthy@govegan.online.

See you soon! 🌱✨

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Welcome to the Whole Food Vegan Podcast! We're all about exciting vegan food with no crap and no agenda. Our mission is to help you enjoy a varied, tasty, easy-to-prepare, and nutritious whole food plant-based diet. Today, we're thrilled to have Bob and Iris from Solkiki Chocolate join us.

From Passion to Craft
Bob and Iris began their chocolate journey in 2008, driven by Iris's craving for vegan white chocolate. They started experimenting with ingredients, and over the years, they've refined their process to create some of the world's best chocolate—vegan or otherwise. They've been vegan for nearly 30 years and 17 years respectively, and their commitment to quality and flavor shines through in every bar.

Award-Winning Chocolate
Solkiki Chocolate has won multiple awards, often competing against traditional dairy chocolates and coming out on top. Their goal has always been to create the best chocolate possible, not just the best vegan chocolate. This dedication has earned them accolades and a loyal following.

The Craft of Chocolate Making
Bob and Iris use only the finest organic ingredients. Their current cocoa butter, rich with tropical fruit notes like pineapple and mango, is a testament to their commitment to quality. They believe that good chocolate starts with good ingredients and that there's no need to add dairy, which only detracts from the natural flavours.

Savour the Flavour
Eating Solkiki chocolate is an experience. They recommend savouring each piece like a fine wine—take your time, smell it, let it melt slowly on your tongue, and enjoy the complex flavours. Their chocolate is more than a treat; it's a mini meditation, a journey through taste.

Unique and Ethical
All of Solkiki's chocolates are available on their website, offering the freshest product and the most choice. They have around 60 varieties, each crafted with care in their small, dedicated workspace. Their chocolate-making process is meticulous, from roasting and cracking beans to grinding and tempering.

The Future of Solkiki
Despite their success, Bob and Iris remain hands-on in every aspect of their business. They are passionate about expanding the market for high-quality, vegan chocolate and encouraging others to explore chocolate making as a hobby or business.

Connect with Solkiki
You can find Solkiki Chocolate on their website, solkiki.co.uk, and on social media platforms like Facebook, Instagram, and TikTok.

Mention that you heard about them on the Whole Food Vegan Podcast, and they might include a special treat in your order!

Thank you for joining us today. If you've enjoyed this episode, please rate, review, and subscribe to our podcast. For comments or to be featured on the show, email us at BeHealthy@GoVegan.online. See you soon!

Stay connected with us for more exciting vegan content, tips, and recipes! Follow us on social media and join our mission to enjoy a wonderfully varied, tasty, and easy-to-prepare whole food plant-based diet. No Crap. No Agenda. 🌱🍫🎙️

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🌱Vegan Fitness with Kate Galley 🌱

Welcome to another exciting episode of the Whole Food Vegan Podcast, where we bring you varied, tasty, easy-to-prepare, and nutritious whole food plant-based meals. No crap, no agenda.

This week, we had the pleasure of chatting with Kate Galley, all the way from Australia, about food, nutrition, and vegan fitness. 🌍💪

Meet Kate Galley:
Kate, a dedicated personal trainer and vegan, shared her inspiring journey from a high-protein, low-carb diet to embracing a vegan lifestyle after watching the documentary Cowspiracy. Her switch wasn't just about health but aligning her actions with her values. 🌱

Key Highlights:

• Vegan Journey: From eating up to 21 egg whites a day to discovering a balanced, protein-rich vegan diet.
• Misconceptions Debunked: Fear of losing muscle or gaining fat? Kate experienced none of these issues and maintained her fitness.
• Protein Sources: Legumes, tofu, tempeh, edamame, lentils, chickpeas, and nuts form her diverse protein-rich diet.
• Meal Prep Tips: Kate emphasizes prepping versatile components like hummus, kale slaw, and sweet potato chickpea burgers to create quick, nutritious meals.
• Personal Training: While her passion lies in coaching vegans, Kate continues to work with all clients, promoting a healthy, plant-based lifestyle.

Kate’s Top Tips:

1. Start Simple: Begin with meals that are almost vegan and swap out ingredients like plant milk or tofu.
2. Balance Your Plate: Ensure a mix of fibrous and starchy veggies, plant protein, and good fats.
3. Stay Confident: Don’t let one recipe flop discourage you—experiment and find what works best for you.

Quick Recipes:

1. Tofu Ricotta: Blend firm tofu with garlic powder, onion powder, lemon, salt, white miso, and nutritional yeast for a delicious addition to salads or baked veggies.
2. Nutritious Bowls: Combine leafy greens, baked veggies, lentils, and a tasty dressing like tahini or hummus for a quick, balanced meal.

Connect with Kate:

Visit StrongBodyGreenPlanet.com for more insights from Kate, including her Healthification Podcast and Plant Positive Journal. 🌿

Stay Updated:
Don’t miss out on our latest episodes—rate, review, and subscribe to the Whole Food Vegan Podcast! If you have any comments or want to be featured, email us at BeHealthy@GoVegan.online.

#WholeFoodVeganPodcast #VeganFitness #PlantBasedDiet #VeganLife #HealthyLiving #NutritionTips #Podcast

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Welcome to another exciting episode of The Whole Food Vegan Podcast, where we bring you the best tips, recipes, and conversations to enhance your plant-based journey. This week, we have the pleasure of hosting Farah Shammas, the Managing Director of the St. Raphael Resort and Marina in Cyprus. Farah shares her journey of integrating veganism and sustainability into a luxury resort, offering a fascinating glimpse into the world of vegan hospitality.

A Mediterranean Vegan Paradise

Cyprus is known for its rich Mediterranean diet, which naturally includes an abundance of plant-based options. Farah highlights how the traditional Cypriot cuisine, influenced by Greek Orthodox fasting practices, offers a variety of vegan-friendly dishes. This accidental veganism has paved the way for delicious plant-based options in many local restaurants.

St. Raphael Resort: A Vegan Haven

As the only hotel in Cyprus with a fully vegan restaurant, St. Raphael Resort ensures that 30% of the menu in all its eight restaurants is vegan. Farah shares her passion for creating delicious, nutritious vegan meals that even non-vegans love. From creamy pasta made with plant-based milk to vegan gyros, the resort offers a diverse and delectable menu.

Sustainable and Vegan-Friendly

Farah’s commitment to sustainability is evident in every aspect of the resort. The spa uses certified vegan products, and guests can even generate energy while working out in the gym! The resort’s holistic approach to wellness and sustainability makes it a perfect destination for eco-conscious travelers.

Cooking Tips and Recipes

Farah’s cookbooks, including "40 Delicious Vegan Recipes," focus on using simple, readily available ingredients to create mouth-watering vegan dishes. She emphasizes the importance of variety and encourages incorporating whole grains, nuts, and seeds into your diet.

Join the Vegan Journey

Farah also offers plant-based nutrition coaching, helping individuals transition to a healthier lifestyle. Whether you’re looking to go vegan or just incorporate more plant-based meals into your diet, her practical advice and delicious recipes make the journey enjoyable and fulfilling.

Visit St. Raphael Resort

Experience the luxury and sustainability of St. Raphael Resort in Limassol, Cyprus. With stunning beach views, a vegan spa, and mouth-watering vegan cuisine, it’s the perfect getaway for anyone looking to relax and indulge in a vegan paradise.

Connect with Farah:
- [Farah Shammas on Instagram](https://www.instagram.com/farahshammas)
- [St. Raphael Resort](https://www.straphael.com)

Listen to the full episode on our podcast and get inspired by Farah’s incredible journey and passion for veganism. Don’t forget to rate, review, and subscribe!

Feel free to share your thoughts and comments with us at behealthy@govegan.online. See you in the next episode!

#VeganPodcast #WholeFoodVegan #PlantBased #VeganTravel #SustainableLiving #VeganRecipes #CyprusVegan #EcoFriendlyResort #VeganInspiration

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Navigating Vegan Life in Spain: Tips, Tricks, and Tasty Discoveries

Welcome back to The Whole Food Vegan Podcast! 🌱 Whether you're a seasoned vegan or just curious about incorporating more plant-based meals into your diet, we're here to help you enjoy a wonderfully varied, tasty, easy-to-prepare, and nutritious whole food plant-based diet. No Crap. No Agenda.

Living and Eating Vegan in Spain: What We Learned

In our latest adventure, we packed our bags (and our vegan essentials) and headed to sunny Spain for a month of working remotely and, of course, exploring the local vegan food scene. What we found was both surprising and challenging—but ultimately rewarding. Here’s the lowdown on what it’s like to live and eat as a vegan in Spain.

Before You Go: Setting Expectations

Spain is known for its rich culinary traditions, but those traditions don't always cater to a vegan lifestyle. Our expectations were a mix of optimism and caution. We anticipated some challenges but also expected to find hidden vegan gems along the way. And while Spain didn’t disappoint, it certainly kept us on our toes!

Self-Catering: A Vegan's Best Friend

We opted for self-catering accommodation to ensure we could prepare our own meals when needed. This was a lifesaver, as the availability of vegan options in local shops was limited. For instance, we couldn’t find vegan mayonnaise or tofu in the smaller towns, which meant we had to get creative. Making homemade vegan mayo with soy milk, mustard, lemon, and oil became a go-to, especially once we borrowed a stick blender from our Airbnb hosts (pro tip: always ask if your accommodation has one!).

Navigating the Local Markets

Spain’s fresh produce is a dream—think giant, juicy peppers and lemons straight from the tree. However, the way you buy vegetables is a bit different. In many local shops, you’ll need to queue to be served rather than helping yourself. Once we got the hang of it, it was smooth sailing. The fruit and veg are worth the effort, and you’ll never look at a supermarket tomato the same way again.

The Search for Protein: Dried Beans to the Rescue

One of the biggest surprises was the lack of canned beans. Instead, we found dried beans, which required a bit more preparation but ended up being a cheaper and more sustainable option. Batch cooking and freezing portions saved the day—definitely something to consider if you're planning a long stay.

Eating Out: Manage Your Expectations

Eating out as a vegan in Spain can be hit or miss. In some areas, you might find a single vegan option on the menu (hello, salad!). But don’t be afraid to ask—the locals are often willing to accommodate, even if it’s not explicitly on the menu. And if you’re ever near Gibraltar, a stop at Sam’s Kitchen is a must for vegan goodies.

Our Top Tips for Vegan Travel in Spain:

• 1. Self-Catering is Key: Make sure your accommodation has an oven, hob, and ideally a stick blender.
• 2. Batch Cooking is Your Friend: Prepare large quantities of beans, sauces, and other essentials ahead of time.
• 3. Stock Up When You Can: Larger supermarkets have a better selection of vegan products, so grab what you need when you

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🌱 Exploring the Southwest Vegan Festival: Inspiration, Delicious Eats, and New Adventures! 🌱

🎉 We had an amazing day at the Southwest Vegan Festival in Southampton, sharing our passion for tasty, nutritious, and easy-to-prepare vegan food. Here’s a glimpse of our experience:

🍽️ Talking Vegan Essentials: We had the chance to chat with new vegans and those just starting their plant-based journey. Our focus? Sharing practical tips on how to eat well without breaking the bank, and where to find inspiration for delicious vegan meals. It was all about food, food, food!

🧁 Sweet Discoveries: We stumbled upon some incredible vegan treats, including Battenberg cake (yes, it's back on the menu!) and plant-based custard tarts made with coconut milk. Who knew marzipan is often accidentally vegan? Time to make that Battenberg at home!

🍌 Plantain Love: Tried plantain for the first time—think of it as a sweet, crispy cousin of the sweet potato. Whether fried or baked, it's a new ingredient we're excited to experiment with. Stay tuned, we might just dedicate an entire episode to this versatile gem!

🌍 Diverse Flavours: We explored flavours from around the world, from Jamaican jerk soya wraps to Mediterranean gluten-free pastries. It was a reminder that vegan food is as diverse and exciting as it gets!

📚 Learning the Science: We met a chef who opened our eyes to the science behind vegan cooking. Creating flavour and texture from scratch is a whole different ball game, and we’re excited to dive deeper into this topic.

This festival was a treasure trove of ideas, inspiration, and of course, delicious food. Whether you’re a new vegan or a long-time plant-based foodie, events like this are a fantastic way to connect, learn, and enjoy all the amazing flavors our lifestyle has to offer.

Check out our latest podcast episode where we dive into these experiences, and don’t forget to subscribe, rate, and review!

#VeganFestival #WholeFoodVegan #PlantBasedLiving #VeganInspiration #NoCrapNoAgenda #SouthamptonVegan #HealthyEating

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Its finally here the latest Series 4 of The Whole Food Vegan Podcast is now ready to go live. Here is a rundown of what we will be bringing you.

Sunday 15th of September - Episode 1. A review of the "Planttastic" cookbook by Gwen Kenneally followed by an interview with the author, hear about potato thai green Curry and vegan bakewell tart.

Sunday 29th of September - Episode 2. We interview Bob and iris from Solkiki chocolate, delve into the world of chocolate with us and get a behind the scenes insights into their chocolate making process.

Sunday 13th of October - Episode 3. An amazing interview with vegan fitness and nutrition coach Kate Galley. She gives us quick meal prep tips for delicious and nutritious vegan meals and talks about protein sauces like legumes, tofu And Tempe.

Sunday 27th of October - Episode 4. An interview with Farah Shammas, the inspiring managing director of a resort in Cyprus which has a dedicated vegan restaurant. She's also a vegan author, so you'll get some great tips on vegan hospitality and cooking tips.

Sunday 10th of November - Episode 5. After Mark spent a month in Spain find out what it's like to live as a Vegan in Spain.

Sunday 24th of November - Episode 6. Join us as we interview stallholders at the Southwest Vegan Festival. Discover how vegan sweet treats are made and learn about an interesting and nutritious new seed now available in the UK.

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Helping you enjoy a wonderfully varied, tasty, easy to prepare & nutritious whole food plant based diet. No Crap. No Agenda.

Simple tips, easy recipes & helpful hints on how to get more enticing vegan meals into your diet… [usually recorded after a bottle of merlot on a Friday night]

In this first episode we introduce you to our main sections:

• "On The Menu" - what have we cooked this week using seasonal whole food ingredients and how can you cook the same.
• "Tip of The Week" - top vegan tips to cook healthy food with minimal fuss.
• "Recipe of The Week" - we'll share our favourite recipes from the world of plant based cooking.
• "Ingredient of The Week" - top tips on store cupboard staples to give you flexibility and creativity.

In this first episode we also share our story on how we came to be vegan...

Further info can be found at: https://govegan.online/
or email us on behealthy@govegan.online

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In this second episode we talk about research conducted by Prof Tim Spector of King’s College London where he mentions eating 30 different vegetables per week in order to maintain good gut health.

We then talk about making simple vegan and mayonnaise which can then be used for coleslaw and potato salad. Our tip of the week this week is slow cookers and the versatility for keeping food warm and also batch cooking simple sources which can then be repurposed multiple times throughout the week.

Our recipe of the week is a simple satay sauce which can be used in a multitude of different ways to add flavour and texture to many meals. Ingredient of the week is lemons… Have a listen to hear what we do with this amazing ingredient.

Feel free to comment directly on any podcast at https://govegan.online/


Resources

• Professor Tim Spector, of King’s College London https://www.tim-spector.co.uk/
• Bosh! Satay Sauce https://www.bosh.tv/recipes/homemade-sushi-rolls
• Home made mayonnaise https://markoborn.co.uk/eggless-vegan-mayonnaise-recipe/
• Wax on lemons https://www.independent.co.uk/life-style/food-and-drink/are-lemons-vegan-shellac-wax-b1917051.html

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In this episode we talk about the delights of having non-vegan friends over for dinner and how to make the meal enjoyable for everybody.

On the menu this week includes an ingenious way of making vegan lasagne as well as roast squash pasta.

Tip of the week is about understanding the ingredients in cakes and how to veganise recipes simply and easily.

Our ingredient of the week this week is nutritional yeast, a fabulous store cupboard staple to make sauces cheesy and nutritious.

Feel free to comment directly on this episode at https://govegan.online/

Resources & Show Notes:

• Bosh Sushi –  https://www.bosh.tv/recipes/homemade-sushi-rolls
• Celeriac Bechamel Sauce – https://cookbookcreate.com/recipes/53885 [We just used the bechamel sauce section of this recipe]
• Nutritional yeast – http://marigoldhealthfoods.co.uk/products/engevita/engevita-with-b12-blue.php

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In this episode we talk about the advantages of being part of a food buying cooperative and how it may save you money when buying organic produce. We also mention Community Supported Agriculture schemes (CSAs) and how these benefit the local community as well as provide amazing produce.

On the menu this week we have pie (Mark’s favourite subject) and give some basic outlines on how to create wholefood burgers as well as nut roasts.

Our tip of the week is to purchase a food processor as it gets used so much in vegan cooking.

Recipe of the week this time is an amazing Kung Po Cauliflower, letters know in the comments how you get on with this as we really enjoyed the aromas.

Finally, our ingredient of the week is flax seed and how this can be used to create any brilliant vegan egg substitute as well as add great nutritional value to many meals.

Resources and show notes

• Sweet potato pizza - https://www.bbc.co.uk/food/recipes/sweet_potato_pizza_03530
• Kung Po Cauliflower - https://www.yumpu.com/news/en/issue/20903-vegan-food-living-issue-57-022021/read?page=23
• Essentials food buying cooperative - https://www.essential-trading.co.uk/contact_buying_group.aspx
• Suma food buying cooperative - https://www.suma.coop/order/food-group/

Please do feel free to comment on our blog so we know where you are listening from
https://govegan.online/series-1/pie-burgers-pizza-kung-po-cauliflower/

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In this episode we give a quick introduction to tofu and some of the many ways it can be used in vegan plant based cooking.

On the menu this week are flapjacks and black bean sauce.

Out tip of the week is talking to chefs in restaurants.

Recipe of the week is an amazing Pumkin Kaksu-don by Sasha Gill.

And finally we talk about the use of vital wheat gluten and how it can be used to make seitan.

To give us feedback on this pod cast, please feel free to comment our podcast website - https://govegan.online/series-1/tofu-black-bean-sauce-flapjacks-katsu-pumpkin-vital-wheat-gluten/

Resources & Show notes:

• Pumpkin Katus-don. "Jackfruit and blue Ginger" recipe book by Sasha Gill. https://app.ckbk.com/recipe/jack34322c05s001r006/pumpkin-katsu-don (Unfortunately the full recipe is hidden behind a pay wall)
• Saved by Seitan. Lauren Toyota. https://www.hotforfoodblog.com/recipes/2019/08/14/vegan-cubano-sandwich/
• Quarter Pounder burger. Gaz Oakley. https://www.avantgardevegan.com/books/vegan-100/ (I couldn't find a link to the recipe itself, so I provided a link to his book)
• Black Bean sauce [As mentioned, we substitute three tablespoons for half the tin!]- https://www.daringgourmet.com/how-to-make-homemade-black-bean-sauce-or-black-bean-paste/

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In this episode, due to illness we had to record this episode in two different locations, it made for quite an interesting experience for us both!

This week we welcomed our listeners from around the world, thank you to everyone that has listened, we really appreciate it.

This week we talk about a delicious aromatic beetroot and coconut curry, and how we've also turned this into soup. We then went on to talk about basic principles for cooking soups and how they can be used in a range of recipes.

Our the tip of the week this week is about reading labels in shops, particularly being able to spot accidentally vegan products.

Recipe of this week is Buddha bowls, think of a salad on steroids! We talk you through the basic principles for putting together this dish and give you ideas on how to create your own.

Our ingredient of the week is bouillon, an instant vegetable stock powder which gives a wonderfully deep flavour to so many of our dishes.

As ever, please do let us know your feedback in the comments and remember to subscribe where you received your podcasts.

Resources and show notes

• Aromatic beetroot and coconut curry - https://www.riverford.co.uk/recipes/aromatic-beetroot-curry
• Information about L-cycteine - https://www.vrg.org/blog/2018/05/04/update-on-vegan-l-cysteine-what-does-vegetable-l-cysteine-mean/
• Bosh Buddha bowls - "Simple Recipes. Amazing Food. All Plants." https://www.bosh.tv/book/bosh-the-cookbook

Basic principles for making a buddha bowl

1. Choose your carbohydrate - Rice, noodles, couscous, quinoa
2. Choose your protein - Black beans, lentils, tofu, seitan
3. Cook vegetables - Asparagus, roast beetroot, roasted sweet potatoes, smashed fried new potatoes
4. Prepare raw vegetables - tomato, cucumber, lettuce, sweetcorn, peppers, spring onion
5. Dry fry some seeds or nuts - Cashews, linseeds, hazelnuts, pecans, pine nuts, sesame seeds
6. Prepare a dressing - Mix an oil (Olive, sesame, sunflower) with an acid (Apple cider vinegar, lemon juice), and in some additional flavour (Tahini, peanut butter, mustard)

Prepare the bowl with the carbohydrate, protein and all of the vegetables stacked neatly into sections around the bowl, drizzle over the dressing and sprinkle on the seeds and nuts.

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This week is full days menu of vegan food - starting with a fried breakfast we talk about how to make scrambled tofu, we then move on to eating chocolate cake made using beetroot, gently drifting into an evening meal of skew with dumplings.

We then take a look at a fabulous nutrition chart which gives you simple and easy ideas on how to make sure your nutrition stays balanced on a vegan diet.

Please feel free to comment on this post by visiting the episode page https://govegan.online/uncategorised/stew-dumplings-fried-breakfast-chocolate-beetroot-cake-and-nutrition/

Resources and show notes

• Smoked paprika baked beans - https://www.eatyourbooks.com/library/recipes/1933353/paprika-baked-beans
• Liz Cook nutrition chart - https://www.lizcookcharts.co.uk/
• Scrambled tofu recipe - please scroll down
• Chocolate brownie recipe - please scroll down

Scrambled Tofu

INGREDIENTS

• 1 block firm tofu (smoked works best) - or 1/2 block firm and 1/2 pack silken tofu
• The soya milk (only required if you are not using silken tofu)
• 1 tsp turmeric
• 1 tsp garlic granules
• 1 tsp ground cuminat
• 1/2 tsp kala namak

METHOD

If you are using a whole block of firm tofu, break it in half, then place half in the food processor and drizzle in the soya milk until you have a thick cream consistency.

Alternatively, use Silken tofu.

Place into a saucepan with the spices and warm through. Towards the end crumble in the remaining half a block of firm tofu.

Chocolate beetroot brownies: 

this is a veganised recipe from Riverford

INGREDIENTS

• 250g dark chocolate, chopped
• 200g vegan spread
• 1 tbsp Tia Maria or other liqueur (optional)
• 250g beetroot, cooked (baked in foil is best)
• 3 flax eggs (1 tbsp flax seed, 2 tbsp water, mixed a left to sit for 5 mins)
• A drop of vanilla extract
• 1 tsp apple cider vinegar
• 200g caster sugar
• 50g cocoa powder
• 1 tsp bicarb
• 50g rice flour (ground rice)
• 1 tsp gluten free baking powder
• 100g ground almonds

METHOD

Preheat oven to 180°C/Gas 4. Use baking parchment to line a rectangular tin, roughly 28x18cm.

Put the chocolate and butter in a large bowl and place it over a pan of simmering water, making sure the water doesn’t touch the base of the bowl. Leave to melt, then remove from the heat and stir in the Tia Maria, if using.

Purée the cooked beetroot in a food processor. Add the flax eggs, followed by the vanilla, apple cider vinegar and sugar, and mix until smooth.

Sift the cocoa powder, rice flour, bicarb and baking powder into a bowl and stir in the ground almonds. Stir the beetroot mixture into the melted chocolate and then fold in the dry ingredients.

Pour the mixture into the tin and bake in the oven for 30–35 minutes

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Unfortunately we were both ill when our Christmas episode was scheduled to go out and so we’ve changed this episode around slightly.

In this episode we talk about a wonderful apple spice cookie/softie recipe made using applesauce. We also mention how to make vegan pigs in blankets using a clever technique with thinly sliced carrot. Of course, there is also a little bit of pie going on so we talk about making sausage rolls.

Over the Christmas period we went away and stayed in a little cottage, so we give you some tips on how to self cater as a vegan – what should you look out for? What things should you take with you?

Nut roast seems to be a staple for many vegans, but what is the simplest way to make it yourself? In this episode we go through the basics of how to make nut roast using store cupboard staples.

We then moved on to cheese and look at supermarket, Artisan and home-made cheeses, are they really as good as they are made out to be?

Finally, we complete our cheese discussion with a little bit of information about wine, what makes wine vegan? And how can you check?

Comment on this post here https://govegan.online/series-1/veganuary-apple-spiced-cookies-vegan-travel-nut-roast-cheese-and-wine/

Resources and Show Notes:

• APPLESAUCE SOFTIES – https://booksvooks.com/fullbook/vegan-cookies-invade-your-cookie-jar-vegan-cookies-invade-your-cookie-jar-pdf.html?page=97
• La Fauxmargerie Vegan Artisan Cheese shop – https://lafauxmagerie.com/
• Artisan Vegan Cheese, by Miyoko Schinner – https://miyokos.com/products/artisan-vegan-cookbook
• Bosch Garlic & Herb Cashew Cheese – https://www.facebook.com/bosh.tv/photos/garlic-herb-cashew-cheese-hands-up-who-has-made-this-recipe-from-our-first-book-/2167804716631350/

Wherever possible we have linked to actual recipes however if these are not published online we have linked to the authors resources where you can purchase their books.

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In this episode we talk a little bit about the use of plant milk and how easy it is to make your own oat milk.

We then go on to talk about a beautiful caramelised onion, shiitake mushroom and sweet potato congee as well as a satay seitan dish from an Asian cookbook we've just bought. Both recipes were really simple and quick to make, delicious, complex and incredibly satisfying.

Because we made the satay seitan, we then talk a little about our recipe of the week, seitan and how to make two different types:

1. A dark seitan, similar to lamb or beef
2. A light seitan, similar to chicken

Neither of us really like using meat to describe any dishes we eat, however in this case it's the easiest way to describe them!

We then have a quick chat about Japanese knives in our tip of the week, we talk about why having good knives is so important and what difference it makes.

Finally our ingredient of the week is Dr Greger's Spice mix - a really simple mix of herbs and spices which we keep as a store cupboard staple.

Resources and show notes:

First of all we will add links to other websites which we've mentioned in the pod cast, after these links we will add recipes, so remember to scroll down.

Website links

• Plant milk information: https://www.bbc.co.uk/bitesize/articles/zs722v4
• Oat Milk recipe - below
• Seitan Recipe (Dark) - Recipe Below. By Lauren Toyota, from her book Vegan Comfort Classics https://www.hotforfoodblog.com/vegan-comfort-classics/
• Seitan Recipe (Light) By Gaz Oakley. Full recipe here. https://www.avantgardevegan.com/recipes/kentucky-fried-chickn-burger/
• Caramelised onion, shiitake mushroom and sweet potato congee. From the book Asian Green by Ching-He Huang https://www.amazon.co.uk/dp/085783634X (Unfortunately recipe not available online)
• Satay Seitan with noodles. From the book Asian Green by Ching-He Huang https://www.amazon.co.uk/dp/085783634X (Unfortunately recipe not available online)
• Japanese knives recommendation- https://japaneseknifecompany.com/product/zanmai-new-elite-gyuto-3-sizes/
• Dr Geger's Spice Mix - full recipe here. https://nutritionfacts.org/recipe/savory-spice-blend/
• "How Not to Die" Book by Dr Geger - https://nutritionfacts.org/book/how-not-to-die/
• Pastry Recipe - Below

please visit https://govegan.online/series-1/plant-milk-sweet-potato-congee-satay-seitan-pastry-knives-dr-greger/ for the full show notes and recipes

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In this episode we talk about the importance of connecting with where your food comes from, specifically in connection with the cauliflower glut that Riverford have at the moment.

We gave a great recipe for home-made wraps which we had with a bean chilli. Plus talk you through how to make caramelised onion quiche using tofu.

This leads on to a great tip about using tofu which includes freezing, this allows you to squeeze out a lot of the moisture making the tofu able to absorb more flavours when you marinade.

Recipe of this week was home-made ravioli, we talk about how to make home-made pasta and how we made our own ravioli.

Finally we talk about fresh herbs and the importance of their use.

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In series 2 of The Whole Food Vegan Pod Cast we are changing the format slightly. Each week we will continue to talk about food 'on the menu' for that week, you'll notice this changes as the year progresses and the seasons change as we eat seasonally. 

However we will be focusing each episode on a different food related topic, it could be an ingredient, style of cooking or style of recipe… And this week we talk about beans.

For the full show notes, please visit https://govegan.online/series-2/how-to-get-more-beans-into-your-diet/

We give hints and tips on:

• Working with dried or tinned beans
• Using beans in stews
• How to make bean burgers
• How to make hummus with a range of beans
• How to make falafels
• Using aquafaba, the juice that often gets thrown away in a tin of chickpeas.

On the menu this week is a chocolate mousse made from aquafaba, the juice which usually gets thrown away in a tin of chickpeas. We then go on to talk about a Mediterranean mezze cake - think mezze style meal with rice, aubergine, courgette, red pepper, baba ganoush, olive tapenade falafels and hummus all together in a single 'cake'.

We also talk about 2 pubs that had a very successful Veganuary, with one pub now saying they are sticking to a 100% vegan diet after having the busiest month in 17 years.

Recipes and show notes

• Pubs that had a successful Veganuary
  • The Thimble Inn  14 High St, Piddlehinton, Dorchester DT2 7TD
  • The Queen Inn  Upper Cwmbran Rd, Cwmbran NP44 5AX (Now permanently vegan menu)
• Mediterranean Mezze cake, see recipe below
• Chocolate mousse, see recipe below
• Hummus, listen to pod cast for recipe
• Falafels, listen to pod cast for recipe
• Recipe for baked beans
• Recipe for burgers

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This week our focus is on bread, we give tips on making:

• sourdough
• pizza base
• flatbreads
• regular bread
• quick bread
• monkey bread

Please see the resources and show notes section for recipes and links. You might want to listen to the podcast as well as read the recipes in the how notes in order to get all of the tips on how to make bread.

On the menu this week was:

• Tonkotsu mushroom ramen - I fabulous recipe with a multitude of strong flavours, great if you're cooking for non-vegans thank you very much
• Cereriac
  • used as a white sauce for lasagne
  • Indian spiced celeriac chips
• Kale Pesto

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