The handy guide for dairy-free living, including delicious recipes and shopping tips

Transcription

1 everyone s going Dairy-free The handy guide for dairy-free iving, incuding deicious recipes and shopping tips

2 Contents About Viva!... 4 About Viva!Heath... 5 Wecome... 5 It s natura to be dairy-free... 6 Dairy-free is good for you... 6 My cacium-rich foods... 8 It s getting easier and easier It s kinder to animas Usefu resources Supermarket ists Dairy-free or aergen-free It s better for the environment Where to shop Viva! s top dairy-free secrets Other dairy-free deights Dairy-free guide recipes Eat out dairy-free

3 About Viva! Viva! campaigns for a vegan word. Most farmed animas spend their short and miserabe ives in the fith of factory farms and are kied with sickening barbarity we expose this abuse through investigations and pubicise it with nationwide campaigns that bring about change. Biions of animas are aso kied at sea, causing immense suffering and contributing to the ecoogica coapse of our oceans. We address these issues too. Our major campaign on dairy Scary Dairy reies on years of research on the impact of dairy farming, on anima wefare and our heath. The campaign incudes investigations which expose the conditions modern dairy cows have to endure and reveas the shocking fate of their caves. Our fuy-referenced, scientific report, White Lies, ooks at the impact of dairy consumption on our heath and shows how dairy is inked to many degenerative diseases. Scary Dairy aso has fantastic info on going dairy-free. See scarydairy.org.uk. Viva! pubishes the highy accaimed Viva!ife magazine and runs the onine Vegan Recipe Cub, which has hundreds of recipes iustrated in fu coour. Packed with chef s tips, hints and advice, you can even search for recipes based soey on your favourite ingredients: veganrecipecub.org.uk. Viva! provides a the information and support necessary to hep peope change their diet: viva.org.uk/easyvegan. About Viva!Heath Viva!Heath is a section of Viva! that researches and campaigns on heathy vegan diets. It has a reay hepfu website vivaheath.org.uk which incudes the A-Z of Nutrients and A-Z of Diseases. If you want to know more about how much protein or iron you need, what's a 'good' or 'bad' fat, where to get heath-protecting vitamins or which diseases are inked to diet and why it s a here. Viva!shop Viva!Shop offers a superb range of high-quaity merchandise and books by mai order. Goodies on offer incude dairy-free chocoates, vegan wines, cruety-free gifts, cothing and vegan recipe books vivashop.org.uk. Wecome So you re thinking about going dairy-free. We done! Not ony wi the decision make you fee better, ook better and reduce your chances of deveoping severa major diseases, it wi aso hep to save animas from suffering and dramaticay reduce your impact on the environment. This booket wi guide you aong the path to a dairy-free diet. We ve mosty isted dairy repacements here, but there are a vast range of other products avaiabe for vegans. 4 5

4 1 It s natura to be dairy-free! Most peope in the word avoid mik and dairy products because they are actose intoerant they are unabe to digest the sugar in mik (actose). This is the percentage of peope who are actose intoerant in each ethnic group: 95% 75% 50% 10% Asian peope (Source: NHS Direct) Afro-Caribbean peope Mediterranean peope Northern European peope (britte bones) in the word! (See our guide, Buiding Bones for Life at vivaheath.org.uk). Ironicay, in other parts of the word where peope eat itte or no dairy and obtain their cacium from pant sources, eves of osteoporosis are ow. And there are penty of heathier pant sources of cacium (see page 8): green eafy vegetabes, sesame and other seeds, nuts, many fruits and the whoe range of puses (such as soya, peas, beans and entis) and the products made from them (tahini, hummus, tofu and the ike). There is a ong, ong ist and the cacium obtained from them is easy for our bodies to absorb and store. Dairy is aso strongy associated with diseases such as breast and prostate cancers, diabetes, eczema and heart disease amongst others. For more information, see our Why You Don t Need Dairy guide and our referenced White Lies report, both at scarydairy.org.uk. A babies produce an enzyme caed actase, which is needed to digest actose (mik sugar) but most ose it after weaning, at around the age of two. Without actase, actose ferments in the arge intestine and produces gas. The resut can be nausea, cramps, boating, wind and diarrhoea, which usuay appear a coupe of hours after eating. The treatment is avoid actose by cutting out a dairy foods. You need to check abes on bread, chocoate and other processed foods where dairy products may be used. There are around 5,000 species of mamma and none consume dairy after weaning apart from humans. We are aso the ony mamma to consume the mik of a different species. Imagine a squirre raiding a sheep or goat s udder, or a bear cub feeding from an eephant that gives you some idea of just how unnatura it is! 2 Dairy-free is good for you Despite industry hype that we need dairy for its cacium to buid strong bones, the evidence points in the other direction. Westerners consume the most dairy yet have the highest eves of osteoporosis 6 7

5 My cacium-rich foods Top tip! Vitamin D is made by sunight on the skin and is needed for cacium absorption. If you ive in the UK, take a vitamin D suppement over winter. How much shoud I eat a day? 700mg Amonds Apricots (dried) Artichokes fenne Figs (dried) Kae asparagus Baked beans (haricot) Backberries Kidney beans Oranges rocket Backcurrants Backstrap moasses bok choy Sesame seeds (eg in Tahini and Hummus) (and other seeds) Soya mik (fortified) Spring greens Brazi nuts Bread (whoemea) Broccoi Swede Tofu (cacium-set) Wanuts Chickpeas Cinnamon Edamame (soya beans) watercress For a aminated, A4 poster of this chart for your kitchen, visit vivashop.org.uk/cacium-poster 8 9

6 3 It s getting easier and easier More and more peope are choosing to go dairy-free. Now is the perfect time to join them! The free-from market incudes dairy-free products and is one of the argest growth-sectors in the food industry. Every supermarket has free-from sheves. Soya mik is now widey avaiabe from chain coffee stores. There is a wide variety of dairy-free aternatives to cheese, mik, yoghurt and other dairy products. Most chain restaurants and other eateries carry a freefrom/aergen, vegetarian and vegan ist of dishes and must state which of their other dishes are suitabe for such groups. 4 It s kinder to animas The modern dairy industry is far from the buttercup-strewn meadow of advertising myth and is actuay very bruta. To produce mik, cows must repeatedy be made pregnant. Their babies are aways taken away from them and if mae, are kied shorty after birth or reared for vea or beef. Femaes are usuay kept in soitary confinement for eight weeks before being used to repenish the herd. Dairy cows are kied between five to six years od, the human equivaent of a twenty year od, because they are exhausted, infertie, diseased or their mik production has reduced. Unbeievaby, every year some tens of thousands of UK dairy cows are pregnant when they re kied, many in the fina trimester of their nine-month pregnancy. Goats aso have to be made pregnant if they re to be miked. A kids are taken from their mothers immediatey the maes kied for meat, often by reigious saughter methods. A sheep s mae babies are kied whist sti ambs and the femaes are mosty kept for breeding saughtered when they are too weak to bear more ambs or mik. 10 Usefu resources VEGAN RECIPE CLUB veganrecipecub.org.uk Viva! s dedicated food website contains hundreds of tried and tested recipes that are a dairy-free and vegan deicious as we as recipes from top vegan restaurants/chefs, informative artices and much more. Try our new app: veganrecipecub.org.uk/app WHY YOU DON T NEED DAIRY scarydairy.org.uk/wydnd Viva! s new heath guide draws on reputabe science to overturn the myths about dairy products. SCARY DAIRY scarydairy.org.uk Deas with a things dairy-free, from anima wefare concerns to heath, recipes and much more. It aso features downoadabe versions or inks to a our dairy-free reated guides, recipes, information and campaigns. GOING VEGAN WITH VIVA! viva.org.uk/going-vegan A the information you need to hep you go and stay vegan incuding heath, nutrition, recipes, product istings, bogs, festivas, FAQ s and much more. 30 DAY VEGAN viva.org.uk/30dayvegan A Viva! initiative that sends you daiy emai buetins containing recipes, incuding a Can t Cook Won t Cook version a deiciousy dairy-free and vegan heath tips, ceebrity quotes, shopping ideas and ots more! MY VEGAN TOWN myvegantown.org.uk Find vegan friendy paces near you to eat, paces to stay, vegan event istings, reviews and ots more. VIVA! S TOP DAIRY-FREE PRODUCTS scarydairy.org.uk/how Viva! s top dairy-free products from mik to cheese to desserts and many more. MY VEGAN SUPERMARKET myvegansupermarket.co.uk The biggest database of vegan products sod in UK supermarkets. 11

7 VEGAN FOOD & LIVING veganfoodandiving.com One of the eading vegan magazines covering food, ifestye, ethics and more. Their website has a host of reviews, artices, products and information. Supermarket ists 12 PLANT BASED NEWS pantbasednews.org Keep up to date with a the atest news on the vegan scene incuding heath, nutrition, products, ethics, campaigns, ifestye, events, ceebrities and more. ALDI: Go to adi.co.uk and type vegan in the search bar. This provides a comprehensive guide pus product ist. ASDA: Most own-brand products are now abeed, but type vegan into the search bar on asda.com for a comprehensive ist. COOP: A Co-op vegan products are now ceary abeed on the packaging. ICELAND: Go to groceries.iceand.co.uk and type vegan in the search bar. This provides a comprehensive product ist. M&S: A own-brand products now have the vegan abe but go to marksandspencer.com/s/food-to-order/heath/vegan-pantedbased for the fu ist of vegan products. MORRISONS: Go to groceries.morrisons.com and type vegan into the search bar for the fu range of products. OCADO: Go to ocado.com, type vegan into the search bar and a products wi be isted. SAINSBURY S: Go to recipes.sainsburys.co.uk/artices/nutrition/ product-guidance-ists for the fu ist of vegan products. Sainsbury s aso now uses the vegan abe for their own-brand products. WAITROSE: Go to waitrose.com, type in vegan and a the products wi be isted incuding a guide. Link to the fu ist via this page: waitrose.com/home/inspiration/heathy-eatingandweightoss/specia_diets/how_waitrose_can_hep.htm Dairy-free or aergen-free If an item supposedy contains no dairy ingredients but the packaging states may contain traces of mik, it means the item is most ikey dairy-free and vegan. However, it won t necessariy be suitabe for those with an aergy to dairy. Companies who make a variety of foods have to cean production ine machinery between different batches that may contain nuts, soya, dairy, eggs and so on. A chocoate manufacturer may make a batch of mik chocoate, cean the ine and then make a batch of dark chocoate that is dairy-free/vegan! Athough production ines are scrupuousy ceaned, there is aways the risk of microscopic food traces being eft behind and companies have a ega obigation to warn aergy sufferers about possibe cross contamination. From an ethica or heath point of view, most vegan groups agree that this is an acceptabe compromise and it widens the range of dairy-free/vegan products avaiabe uness, of course, you are highy aergic to dairy. When in doubt, check with the manufacturer. 13

8 5 It s better for the environment The United Nations estimates that ivestock for meat and dairy create 14.5 per cent of a greenhouse gases that s more than a transportation put together, incuding air transport! Their digestion process produces huge amounts of methane, whie their manure produces nitrous oxide both powerfu greenhouse gases. Livestock are the main cause of deforestation too, as trees are feed to provide grazing or to grow fodder crops. They are aso the main cause of species (biodiversity) oss. Amost every environmenta probem has ivestock farming at its heart. Farmed animas are extraordinariy wastefu as most of what they eat does not produce meat but simpy keeps them aive and functioning. Around a third of a crops grown are used as anima feed. It can take as much as 20kg of grain to produce just 1kg of beef. Starvation across the word is intimatey inked to ivestock farming. Going vegan coud have your greenhouse gas emissions and free up precious resources for a fairer word. Where to shop Uness an item is marked ceary as dairy-free or vegan, aways read the abe. When in doubt, ask an assistant or ask to see the shop s vegan ist. Supermarkets A major supermarkets se an ever-increasing range of dairyfree and vegan products and many have their own free-from and vegan ists for own-brand products see page 12. Hoand & Barrett They se a arge range of dairy-free/vegan products. There are now veganony branches too. Onine stores Those isted beow se a weath of vegan/dairy-free products and of course, they deiver! They often carry a bigger and better range than can be found in high street outets. A web search wi hep you find more stores. Viva! Shop vivashop.org.uk your first stop for vegan confectionery and gifts. Independent heath food shops They usuay suppy a reay good range of products, incuding more unusua brands and items. Staff are more ikey to be we informed and products ethicay sourced. Ethnic food stores Chinese, Thai, Korean, Japanese etc usuay carry a wonderfu stock of dairy-free products tofu, mock meats, spices and cooking sauces in particuar are often exceent quaity and vaue. Aternative Stores aternativestores.com a vegan/dairy-free. Amazon UK amazon.co.uk cick on grocery then enter vegan in search box. Ananda anandafoods.co.uk ses dairy-free Parmesan and hard to find vegan foods

9 Ethica Vegan Store ethicaveganstore.co.uk groceries, confectionary, food, heath & fitness, bodycare. Goodness goodnessdirect.co.uk search vegan for pages of food products. They aso have a handy dietary key dairy-free, vegan, guten-free, organic etc. Greenbay greenbaysupermarket.co.uk food (fresh and dry), drinks, househod, heath & beauty, pet section. 16 Ocado ocado.com an onine supermarket. Type vegan in find a product. The Vegan Kind shop.thevegankind.com food, drink, househod, beauty, gifts, pet section, fashion, books. V-Bites vbites.com mock meats, fish, cheese etc a vegan/dairyfree. Vegan Co vegan.co.uk food, pet food, cothing, househod and more a vegan and dairy-free. Vegan Store veganstore.co.uk cothing, footwear, food, cosmetics and toietries a vegan/dairy-free. Vegusto vegusto.co.uk mock meats, cheeses, groceries, a vegan/dairy-free. Viva! s top dairy-free secrets 1 Nutritiona yeast fakes What is it? Sprinkes of naturay brewed yeast fakes in a tub (not to be confused with brewer s yeast!). It s fu of protein, B vitamins and other usefu nutrients the bue tub in particuar. What does it taste ike? Sighty cheezy, nutty, savoury. It dissoves into hot dishes reay we or can be sprinked on pasta, asparagus or soups for added taste. What is it used for? Pasta dishes and pasta sauces Sprinke on soups of most types Bread can be mixed with vegan spread to make garic bread Tofu scrambe As a condiment or to make dairy-free cheezy sauces see page 67 What brands shoud I ook for? Engevita (Marigod). Where can I buy it? Heath food shops or onine. Not yet in supermarkets, other than onine at Ocado, but we ive in hope. Can I make my own? No: it s a natura product but uses ots of beets and a fermentation process that woud be difficut/impossibe to recreate in a home kitchen. 2 Siken tofu What is it? A type of tofu (beancurd). A tofu is made from soya beans into a kind of cheese and is widey used throughout the Far East. There are ots of different types. Siken tofu is a softer, creamier variety too squidgy for stirfries but a very usefu and versatie ingredient! 17

10 What does it taste ike? It s band but absorbs favours very we. Creamy when whizzed up but ow fat and high in protein and cacium. What is it used for? Sour cream aternative see page 39 Dairy/egg-free quiches Desserts such as cheesecake and chocoate mousse Search siken tofu in veganrecipecub.org.uk for a host of recipes What brands shoud I ook for? Longife siken varieties (mosty 350g): Morinaga, Morinu, Bue Dragon, Cearspring Fresh siken: Taifun, Unicurd and generic siken tofu is sod in most Orienta stores Where can I buy it? Large supermarkets, heath food shops, Orienta food stores. Can I make my own? Yes it s not difficut! See Homemade Tofu at veganrecipecub.org.uk For further info on a types of tofu, see page Avocado What is it? It s a fruit (not a vegetabe) high in protein and heathy fats, amongst other things. What does it taste ike? Subte not sweet but creamy. What is it used for? Desserts. Yes, reay. Avocado ends itsef to many dairy-free and vegan desserts and is especiay good with chocoate, figs and pistachio nuts. Search the web for avocado vegan desserts and you be amazed! Guacamoe dip. See page Creamy pasta sauce. Mash or roughy chop avocado into cooked garic and mushrooms then mix into spaghetti or inguini. Add ots of back pepper and a itte sat Search for avocado on veganrecipecub.org.uk for the pasta recipe and a host of others What brands shoud I ook for? There are different types of avocado, eg Hass sma with umpy dark green skins. Other types are arger and have smoother, paer green skins. Where can I buy it? Ready-to-eat packs in supermarkets tend to be the most reiabe, but good greengrocers/vegetabe shops may have ripened avocados going cheap. Make sure they are pretty soft and squidgy to the touch. If hard and unripe, you can keep them unti they ripen. Can I grow my own? Sady, avocados don t grow in the UK. 4 Puréed white beans What is it? A creamy mixture made from white beans whizzed up canneini beans are best but haricot and butter beans wi aso work. What does it taste ike? It s a in the favouring adding fresh herbs, roast or fresh garic, oive oi, back pepper and sat wi transform these beans into a creamy deight. What is it used for? Use to make recipes from veganrecipecub.org.uk such as: Canneini Bean, Back Oive, Sun-dried Tomato & Basi Pâté Artichoke, Butterbean & Fio Pie with Oives and Sundried Tomatoes Add a creamy but ow-fat texture to soups, stews, sauces etc just whizz up ¼-½ tin of white beans with a bit of the stock or juice from the dish you re making unti smooth, then stir in 19

11 What brands shoud I ook for? A white beans are sod in tins. Sainsbury s Organic in cartons are a good dea. Where can I buy it? Large supermarkets and heath food shops tins/cartons of cooked beans and packets of dried beans. Can I make my own? Yes. Soak dried beans overnight. If you are sensitive to beans, soak them for severa days unti they are amost sprouting. Keep in a coo pace and change the water twice daiy. Rinse, drain and cook in fresh water minutes in an ordinary pan or pressure cook at high for 15 minutes. Bend beans whoy or partiay to make the dish of your choice. Beans aso freeze we, in bags or pastic containers. 5 Nut and seed butters What is it? A rich butter/spread made from one or more nuts or seeds cashew, amond, Brazi, tahini (sesame seeds), sunfower, hemp, pumpkin and the ubiquitous peanut. Sometimes ingredients are combined, such as amond, haze & Brazi. What does it taste ike? Like the nut or seed it s made from and depends on whether they are raw or roasted. What brands shoud I ook for? Biona, Carey s, Essentia, Meridian, Monkey, Suma and Whoe Earth are a good quaity but there are ots out there. Where can I buy it? Supermarket brands are cheaper but tend to be peanut based, padded out with other ois and contain too much sugar or sat. Whoefood and heath food shops tend to se a arger variety of quaity nut/seed butters but are usuay more expensive. Can I make my own? Yes it s easy and tastes wonderfu but you need a food processor with a good motor Magimix or Vitamix. See veganrecipecub.org.uk Homemade Nut & Seed Butter. What is it used for? Sauces such as tahini and miso, peanut satay, cheezy sauce. Search sauces on veganrecipecub.org.uk Dips and spreads such as hummus (tahini sesame paste) Adding to soups and stews for a rich, creamy texture and favour a tabespoon of peanut butter works wonders in Martin Shaw s Chii non Carne veganrecipecub.org.uk. A tabespoon of cashew or amond butter is deicious in tomato soup or sauce, to name just a few As a spread on toast etc particuary nice with yeast extract (eg Marmite) or jam! 20 21

12 6 Cheezy Sauce Mix What is it? Dairy-free cheese sauce mix in a tub amost instant! Add it to pant miks such as soya, heat up and it s done. What does it taste ike? Pretty good! It s even better with a handfu or two of nutritiona yeast fakes and a teaspoon or two of Dijon mustard thrown in. What is it used for? Any dish that needs a cheese sauce. Macaroni cheese Savoury pancakes Aurora sauce mix haf cheezy sauce with haf tomato pasta sauce and add to tubuar cooked pasta such as penne, rigatoni or macaroni What brands shoud I ook for? Free & Easy Dairy-Free Cheese Favour Sauce Mix (back and yeow tub). Where can I buy it? Heath food shops, Hoand & Barrett, Sainsbury s and onine stores. Can I make my own? Yes! See page 67 for recipes. 7 Cream What is it? Dairy-free cream. What does it taste ike? It depends on what it s made from. Commercia dairy-free creams are made from soya, oat, rice, coconut or nuts. What is it used for? Add to a savoury, creamy dish such as mushroom stroganoff or soup Desserts singe or whipping, depending on the pudding 22 What brands shoud I ook for? Apro/Provame, Sojatoo, Oaty, Whiptop. Where can I buy it? It depends on the brand and type of cream. A arge supermarkets se at east one type, eg soya (Apro/Provame) or oat (Oaty). For a wider range, try heath food shops and onine stores such as vivashop.org.uk. Can I make my own? Cashew cream is very easy to make and is heathy, natura and deicious use in savoury as we as sweet dishes. See page 44 for our recipe. You can aso make a coconut cream/whip. See page AQUAFABA What is it? Tinned chickpea brine/goo (iteray bean water ) the stuff we usuay throw away. It s actuay more of an egg repacer but is too good to miss! What does it taste ike? It is tasteess when mixed into other dishes. What is it used for? 3 tbsp = 1 hen s egg. Its protein works ike egg white so can be used to make meringues, cakes and much more. What shoud I ook for? Tinned chickpeas are best but aquafaba from tinned white beans (butter, canneini, haricot) aso works. Where can I buy it? Anywhere that ses tinned beans! Vaue chickpeas work as we as organic and it doesn t matter if they re sated or not. It wi keep for 3-4 days in the fridge in an air-tight container. Use the eftover chickpeas/beans to add to a curry, stew, make hummus or other dips Can I make my own? Possiby, in a pressure cooker, but the goo might not be as thick and protein-rich. Recipes? Try Justine s Aquafaba Chocoate Mousse, Aquafaba Mayo and Bueberry Lemon Drizze on veganrecipecub.org.uk Aso see our deicious meringue recipe on page 80. For more, go to Facebook page Vegan Meringue Hits and Misses! for hundreds of tested recipes. 23

13 moo free Award winning, pre makes grated Sheese... cooking easier! 100% dairy free! 100% deicious! Bute Isand Foods Ltd. - Te: +44 (0) No arti cia coours or preservatives. Lactose free - Dairy free - Guten free - Choestero free

14 Other dairy-free deights Butter and spread aternatives Most margarines/spreads are pant-based but manufacturers often add dairy, such as whey or butterfat. There are penty that are vegan: Adi: Free-from spread Asda: Free-from spread Biona: Wide range Coconut oi: use instead of a spread Co-op: Soft spread Fora: Free-from spreads Koko: Coconut-based spread M&S: Sunfower spreads, incuding a ight version Naturi : Free-from Spread pam oi free Nutcrafter: Butter aternative Pure: Soya, sunfower or oive widey avaiabe Sainsbury s: Free-from Spread Suma: Soya or Sunfower Tesco: Free-from Soya Spread Vitaite: Free-from spread Vitaque: Organic soft spread Waitrose: Free-from spread See Viva! s top vegan spreads: scarydairy.org.uk/how/butter-patrons Cheese aternatives Dairy-free cheese has improved over the years, as has the range of products and favours avaiabe. Does it met? Yes and some dairy-free cheeses met better than others. What types are there? Hard or creamy with assorted favours. See beow. Koko Currenty offering a coupe of coconut-based cheeses in cheddar and a soft cheese. The cheddar mets and is said to be one of the cosest resembances to dairy cheddar avaiabe. They aso se a variety of yoghurts, ice creams, miks and spreads. MozzaRisea Meting mozzarea-stye, made from rice mik reay good on pizza or with tomato saad. Now avaiabe in a variety of favours incuding bue, smoky, creamy and sices. mozzarisea.co.uk. Bute Isand, Sheese Hard and soft cheeses avaiabe in a reay wide range. Over 10 favours avaiabe in the hard cheeses incuding cheddar, smoked, Edam, Wenseydae, Greek-stye and many more. Aso grated, cream cheese, sices and wedges avaiabe. Bute Isand makes the supermarket cheese own brands for Asda, Sainsbury s buteisand.com. Tofutti Creamy cheese in a variety of favours incuding pain, herb & chives, garic & herb. They aso provide sices in a few different favours. tofutti.com. Vegusto No-Moo A wide range of hard cheeses, incuding aromatic, piquant (ike Parmesan), bue, herb and more, made from organic amonds and coconut oi. They aso se dei sices, roasts and ots more. Cheezy (V-Bites brand). Hard cheese in more than 10 different favours incuding mozzarea, bue, cheddar and a rather good parmesan-stye caed Hard Itaian-stye. Some favours met, others don t. Meting Cheezy, avaiabe in Mozzarea-stye is good for pizzas. There is aso a soya-free variety and a Christmas seection pack. vbites.com/shop/dairy-free

15 Vioife Reay wide range of hard cheese, soft, grated and sices in a range of favours. Our particuar favourites are the Prosociano (hard Parmesan-stye bock) and the Mediterranean-stye bock (Haoumi-stye). Avaiabe in many outets incuding supermarkets, heath food shops and onine. vioifefoods.com. Nutcrafter There is a growing hand-crafted cheese market which is fantastic. For a rea treat, Nutcrafter offer cashew-based hard and soft cheeses in reay deicious favours incuding aged bue, extra aged Gosamio, the best Haoumi stye amongst others. nutcrafter.co.uk. Daiya A Canadian-based company which has now made its way to the UK. They offer a variety of cheeses which are renowned for their metabiity and are used in many of the US pizza restaurants. Avaiabe in Whoefoods, some supermarkets and onine. daiyafoods.com. Supermarkets Eg Asda and Sainsbury s and Tesco have a good range of cheese which are a made by Bute Isand. They come in a variety of favours as we as in grated, sices and cream cheeses. Other supermarkets are foowing suit so watch this space for more See Viva! s top vegan chocoate: scarydairy.org.uk/how/chocoate-devotees. Other brands: for some of the best vegan mik chocoate, check out vivashop.org.uk or try heath food shops and onine stores see page 15. Our favourites incude the divine Zotter Hazenuss praine-stye, hazenut-studded Vego and Ombar Coconut Myk raw chocoate. Pain/dark chocoate There is penty of high quaity dark chocoate out there. Most is dairyfree but some have butterfat and other dairy bits so check the abes. Again, supermarkets carry a pretty good range but there s more choice in independent shops and onine. Good brands incude: Adi Moser Roth Dark 70%, Dark 85% and Dark Orange & Amond Booja Booja the best truffes ever! Kinnerton Lid Fair Trade pain chocoate Montezuma Seed & Bean See Viva! s top vegan cheeses: scarydairy.org.uk/how/cheese-overs. Chocoate Dairy-free chocoate of a types is easy to find. Hooray! In supermarkets, most dairy-free mik chocoate is on free-from sheves but often, ordinary sheves contain products that are OK (eg Adi mint thins). Get reading those abes or check out the supermarket vegan ists (see page 12.) Just remember to avoid things ike butterfat, whey, cream, mik powder and other dairy items. Mik chocoate Dairy-free mik chocoate is made from pant miks soya, rice or coconut. Supermarkets: mainy found on the free-from sheves but aso other brands can be found too

16 Cream See page 22 for more detais on soya cream. Here are some of the most common brands: Provame singe cream Apro singe cream Sojade singe cream Oaty singe cream and crème fraiche Soyatoo Soy Whip and singe cream 30 Isoa Bio singe coconut cream M&S coconut doube cream Coconut mik/cream (see page 80 for a recipe for Coconut Cream Whip) Tesco sour cream Asda sour cream See Viva! s top vegan creams: scarydairy.org.uk/how/cream-aies Custard Ready-made: Provame Apro Oaty Powder: Bird s Just Natura Orgran Some supermarket own brands check the abe. See Viva! s top vegan custards: scarydairy.org.uk/how/custard-fiends Mik aternatives There are far too many dairy-free miks to ist soya, amond, coconut, rice, oat, hazenut, hemp, cashew, quinoa with pain, strawberry, chocoate, vania, banana favours (with more coming out a the time!). You find them in ong-ife cartons or fresh in chi cabinets of supermarkets and a heath food shops. There are budget options avaiabe and the posh barista varieties which are deicious (and a bit pricier!). The taste varies ong-ife is different from fresh; sweetened from unsweetened. It s worth experimenting. Many are fortified with vitamin B12 and cacium. Give it a coupe of weeks and your tastes wi change, to a point where dairy miks can quicky sme and taste very strange! Soya Mik The most common brands are Apro and Provame which can be found everywhere. Every supermarket now ses at east an own-brand ong-ife and many offer fresh versions too. This incudes budget supermarkets such as Adi and Lid. Pami is aso widey avaiabe this a-vegan company made the first soya mik in the UK and is the most ethicay produced (Ethica Consumer magazine). Coconut Mik This one is in a carton and made for pouring unike the stuff in tins! There are many brands, incuding Kara, Koko and Penish (if you ike a bit of posh!). Many of the supermarkets are aso now offering their own in both ongife and fresh. Rice Mik Low in fat and sweet in taste, rice mik is very popuar, though not so great in tea and coffee as it s quite watery. Rice Dream is the most common brand, but there are quite a few others and even supermarkets are starting to produce their own. Ecomi and Amond Breeze are aso widey avaiabe. Oat Mik Deicious, creamy and works we in tea and coffee! Oaty is the most common brand and can even be found in some restaurants and coffee shops. Check out their Barista version too! Nut Miks Amond, cashew and hazenut miks are a deicious and can be used in a variety of ways! Most supermarkets now have their own brand of amond mik incuding budget supermarkets such as Adi. See Viva! s top pant miks: scarydairy.org.uk/how/mik-aternatives 31

17 Soya mik in hot drinks Tea: soya mik works we uness it s beginning to go off when it wi curde ike dairy mik. Coffee: fresh soya mik and barista/pro versions don t usuay curde but ong-ife may. If using ong-ife in fresh coffee, heat the mik (don t boi) then add to the cup before the coffee. For instant coffee, add soya mik and hot water first, aowing the water to coo a itte first. Add the granues ast and stir vigorousy. NB Coffee houses such as Costa and Starbucks often use Apro Pro soya mik, which never curdes and is deicious. Yoghurt Pain and fruity varieties are avaiabe in severa brands: Apro, Provame, The Coconut Coaborative, COYO, Rebe Kitchen, Nush and most supermarkets now offer their own. Our persona favourite is Sojade (heath food shops, Ocado etc). Some of the natura yoghurts are sweetened so make sure you go for an unsweetened version if making a savoury dish. Pain yoghurt uses: Savoury dips such as raita (see page 41), baking or use straight from the tub with curries or on cerea etc or as a direct substitute for dairy yoghurt. Favoured/fruity: enjoy as you woud any other favoured yoghurt there are some reay deicious ones out there! Homemade is pretty easy to make but you need a sma quantity of ive vegan yoghurt as a starter cuture. Visit veganrecipecub.org.uk and search yoghurt for two recipes and other uses. For Viva! s top vegan yoghurts see: scarydairy.org.uk/how/yoghurt-enthusiasts 32 Tofu types and how to use them What is it? Tofu, or beancurd, is a kind of cheese made from soya beans. It s very high in protein, omega-3, iron and ow in fat, making it a bit of a wonderfood. Different types: Pain Caudron, Dragonfy, The Tofoo Co., Yutaka, Taifun and ots of other brands are widey avaiabe, with Caudron most readiy avaiabe. Mainy used for stir fries because it hods its shape but can aso be deep fried or oven-roasted. Stir-fried tofu Drain the pain tofu and dry with kitchen paper. Chop into cubes or steaks. In a frying pan or wok, heat 2-3 tbsp vegetabe oi unti very hot, add the tofu and fry for severa minutes unti goden brown. Turn genty whie cooking to avoid mashing. Remove from pan and drizze a itte soya sauce over the top. Options Crushed garic, garic paste, Chinese five spice powder or grated ginger (use your imagination) can be added a coupe of minutes before the end of cooking. Can be pre-cooked and chied unti needed 2-3 days in an airtight container ined with kitchen paper. 33

18 Smoked tofu Taifun, The Tofoo Co., Cearspot, Dragonfy and other brands vary in texture and smokiness. Avaiabe in most supermarkets, Ocado and heath food shops. It can be cooked in the same way as pain, siced thiny for sandwiches or fried up as rashers again drizzed with soya sauce. Marinated tofu Caudron marinated, readycooked pieces are avaiabe in heath food shops and arge supermarkets. Simpe to use, they can be stirred into hot dishes at the end of cooking, particuary pastas, sauces, stews and stir fries or enjoy in a nice cod saad or sandwich. The Taifun marinated tofu range, Cearspot and Dragonfy are aso deicious! Siken tofu Siken tofu has many uses incuding sauces, baking, cheesecakes, smoothies, vegan French toast (yes reay!), as an egg substitute and many more. See our recipe on page Dairy-free guide recipes Sauces/Dips/Miks Amond or Cashew Mik Tartar Sauce Sour Cream Bue Cheese Dressing Guacamoe Raita Sasa Cashew Cream (sweet or savoury) Tahini Sauce/Dressing Light Bites Caesar Saad Cauifower Cheese Tomato, Feta & Thyme Tart Loaded Nachos Mouthwatering Mains Utimate Vegan Pizza Creamy Mushroom Tagiatee Traditiona Lasagne Mac n Cheese Cheesy Broccoi & Tomato Quiche Recipes and photography: Maryanne Ha Cheeses Easy Peasy Meting Mozzarea Cheddar Cheese Divine Desserts Crème Brûée Sticky Toffee Pudding Meringues with Coconut Cream Whip Vania Cupcakes Banana Bread with Cashew Cream Cheese Icing White Chocoate & Raspberry Cheesecake

19 Amond or Cashew Mik Serves minutes (pus 2 hours soaking time) 100g/1 cup (approx) cashews or amonds Square of cean musin/cheesecoth 40cm square (approx) or use a nut mik bag or a cean pair of tights Water, to soak the nuts 750m/3 cups (approx) water Pinch of sea sat Agave/mape/other vegan syrup or 2 medjoo dates (pitted) or concentrated appe juice to sweeten (optiona) stir in 1 tsp, taste and add more if necessary 1 Soak the nuts in cod water, cover with a coth or id and aow them to soak for at east 2 hours. Drain and rinse. 2 Pace the soaked nuts and the 3 cups of water into the bender or food processor. Whizz unti smooth, for at east one fu minute. Add the sea sat and syrup. Whizz again, taste and add a itte more agave if necessary. If you prefer a ess creamy mik, add a itte more water up to about ¼ cup/4 tbsp and whizz again. 3 Pace the square of musin or nut mik bag over a arge bow then bring the ends together, twist and squeeze the bag so that the mik drips into the bow. Twist tighter to remove as much iquid as possibe from the bag. 4 Store the mik in an air-tight container and refrigerate. Store the nut pup in another air-tight container and use within 3 days add it to smoothies, soups, stews, energy bas etc

20 Tartar Sauce Serves 4 10 minutes 170g/¾ cup vegan mayonnaise (or make a batch of our aquafaba mayo: veganrecipecub.org.uk/recipes/aquafaba-mayonnaise) 1 shaot, finey diced 1 tbsp capers, drained 1 tbsp gherkins, finey chopped ½ tbsp parsey, finey chopped ½ tbsp di, finey chopped pus a itte more for decoration 1 Stir a the ingredients together and decorate with a coupe of sprigs of di. Sour Cream Serves minutes Heath food shops and quite a few of the supermarkets now offer a vegan sour cream, check out the free-from section. It is however very cheap, easy and fun to make yoursef! It works very we with mushroom stroganoff, Mexican dishes such as chii and of course our oaded nachos. 350g/1½ cups of firm siken tofu (athough you can aso use reguar siken tofu or firm tofu) 2 tbsp emon juice 1 tbsp pain vegetabe oi (not oive) eg rapeseed (canoa), pus a itte extra for bending 1 tsp cider vinegar 1 tsp sugar or agave/other vegan syrup ½ tsp sat or a itte more, according to taste 1 Bend the tofu unti it is competey smooth and has ost its grainy texture. 2 Add the remaining ingredients and bend again unti everything is we mixed if using extra oi, drizze in sowy and bend graduay. Taste and adjust seasoning/favouring if necessary

21 Bue Cheese Dressing Serves minutes 100g/1 cup vegan bue cheese (eg Bute Isand, Sainsbury s, Tesco, BueRisea, Vioife) 3 tbsp high quaity vegan mayonnaise (eg Foow Your Heart, Veganaise) or make a batch of Vegan Recipe Cub aquafaba mayo: veganrecipecub.org.uk/recipes/aquafaba-mayonnaise 6 tbsp oive oi 6 tbsp water (pus more to thin, if necessary) 1 tsp cider vinegar ½ tbsp emon juice 1 tsp Dijon mustard 1 tsp vegan syrup (eg agave, mape etc) Pinch of sat and back pepper, to taste 1 Bend a ingredients together unti smooth and the desired consistency has been achieved

22 Raita Serves minutes 250g/1 cup natura vegan yoghurt (sugar-free eg Sojade, Tesco) ½ cucumber, finey diced or grated 2 tbsp fresh mint, finey chopped ½ tsp ground cumin ½ cove garic, finey diced 1 tsp emon juice Sat and pepper, to taste 1 Mix a the ingredients together and season to taste. Guacamoe Serves minutes 42 3 ripe avocados 1-2 red chiies, deseeded and finey diced ½ red onion, finey diced Bunch of fresh coriander, roughy chopped incuding staks Juice of 2 imes Extra virgin oive oi Pinch of sat 1 Mash the avocado to the consistency of your choice. 2 Mix a ingredients together in a sma bow and season to taste. Sasa (For a cheatin version buy a shop bought sasa, avaiabe in fresh tubs or jars, neary a are vegan). 6 ripe tomatoes, finey chopped 1 onion, finey diced 2 green chiies, deseeded and finey diced Juice of 2 imes Gug of extra virgin oive oi 1 cove of garic, finey diced 1 big bunch of fresh coriander Sat and pepper, to taste 1 Mix a the ingredients together and drizze with a itte of the oive oi. 2 Season to taste. 43

23 Cashew Cream/Sauce (sweet or savoury) Serves 4 5 minutes (pus 2 hours soaking time) Foow the basic recipe and then decide if you need your cashew cream to be sweet or savoury by adding the extra ingredients beow. Basic 165g/1½ cups cashew pieces, soaked for a minimum of two hours 125m/½ cup pant mik or water (add a bit more to make the sauce thinner, as required) Pinch of sat, to taste 1 Bitz a the ingredients together in a high-speed bender, starting off with the smaest quantity of water (125m). It s much easier to thin the sauce down than to thicken it afterwards. For cake toppings, you wi need to use the minimum amount of water/pant mik so it stays nice and thick. Savoury Add the foowing to the basic ingredients, bend and then warm on medium heat for 5 minutes: 2 tbsp vegan white wine (optiona) Juice of haf a emon 1 tsp stock powder (eg Marigod vegan) 1 tbsp nutritiona yeast Fresh herbs (eg parsey, sage, optiona) Sat and pepper, to taste Sweet Add the foowing to the basic ingredients and bend: 4 tbsp vegan syrup (eg agave, mape etc) 1 tsp vania extract or paste 1 tbsp emon juice Zest of haf a emon 1 tbsp meted coconut oi 44 45

24 Tahini Sauce/Dressing Serves 4 5 minutes 5 tbsp tahini 3 tbsp water 3 tbsp oive oi 1 cove garic 100m emon juice (fresh or botted) Sat, to taste 1 Bend a the ingredients together. Add more water if it needs to be thinned out or more tahini if it needs to be a bit thicker. 2 Drizze over saad, roast vegetabes, faafe, burgers, Buddha bows, pasta and anything ese you fancy! 46 47

25 Caesar Saad Serves 4 20 minutes (pus 2 hours soaking time) Caesar Dressing 30g/¼ cup raw cashews, soaked for minimum of 2 hours 30m/¹ 8 cup water 1 tbsp virgin oive oi ½ tbsp emon juice ¼ tbsp Dijon mustard ¼ tsp garic powder 1 tsp capers Sat and freshy ground pepper back pepper, to taste ½ garic cove (optiona) ¼ tbsp vegan Worcestershire sauce (eg Biona, optiona) 1 tsp vegan syrup (eg agave, optiona) ½ tbsp nutritiona yeast (optiona) Saad Choose from the foowing or incude everything: Baby Gem or Kos ettuce, croutons, capers, cherry tomatoes, afafa sprouts, avocado, vegan parmesan shavings (eg Vioife Prosociano) Dressing 1 Bend everything together unti smooth. Add more sat and pepper if required. Saad 1 Arrange the saad ingredients as desired and then pour over the Caesar dressing. It can be enjoyed as a starter, main or side dish

26 Cauifower Cheese Serves 4 30 minutes Béchame 2 tbsp vegan margarine 2 tbsp pain four 200m (approx) unsweetened soya mik (other pant miks don t work we with this recipe so make sure you use soya) 2 tsp Engish mustard Pinch of grated nutmeg 1 stock cube dissoved in sma amount of boiing water 2 tbsp nutritiona yeast Large handfu of vegan parmesan eg Vioife Prosociano Sat and back pepper, to taste Other 1 cauifower, broken into bite size forets 40g breadcrumbs (approx) Vegetabe oi for frying Béchame 1 Using a arge saucepan, met the margarine on a ow heat. 2 Take the saucepan off the heat and stir in the four unti you have a paste. 3 Return the pan to the heat, turn up to medium and very graduay add the soya mik and stock, stirring continuousy to avoid umps. 4 Once the sauce has thickened, add the mustard, nutmeg, nutritiona yeast and parmesan. 5 Stir thoroughy then set aside. 50 Other 1 Bring the cauifower pieces to the boi for two minutes. 2 Drain thoroughy and then ighty fry on both sides unti goden brown. 3 Empty the cauifower into an oven dish, cover with the cheese sauce then sprinke with breadcrumbs unti competey covered. 4 Pace under a medium gri unti nicey browned. 51

27 Tomato, Carameised Onion & Feta Tart Serves 4 1¼ hours 320g vegan puff pastry sheet (eg Jus-Ro and some supermarket own brands are vegan, check the ingredients) 2 red onions, thiny siced into rings 2 coves garic, finey diced 1 tbsp brown sugar or vegan syrup (eg agave) 200g/2 cups vegan Greek stye cheese (eg Bute Isand, Sainsbury s, Tesco, Vioife) Juice and zest of 1 emon Extra-virgin oive oi 3-4 spring onions, finey chopped g tomatoes, haved or quartered (ideay different coours and sizes) 5 sprigs of rosemary, staks removed and finey chopped A few sprigs of fresh thyme Sat and back pepper, to taste 1 Pre-heat the oven to 180 C (fan)/350 F/Gas Mark Lighty oi a fat baking tray and pace the sheet of pastry on it. Cut the pastry into four rectanges and separate them sighty. 3 Score a ine around the inside of each pastry rectange, about an inch from the edge, but don t cut it right through. 4 In a arge frying pan, fry the onions for around 10 minutes before adding the sugar or syrup and cook for a further 5 minutes unti nicey carameized. 5 Add the garic, emon juice, zest, spring onion and rosemary and fry for a further coupe of minutes. 6 Spoon a quarter of this onion mixture onto the inside rectanges of each of the pastry pieces and spread eveny. 7 Save some of the vegan cheese to sprinke over each tart after cooking and finey sice the rest of the bock. Pace a few sices over the onion mix, keeping the mixture as fat as possibe. 8 Cover the tarts with the tomatoes (in different sizes and coours) then top with a drizze of oi, a pinch of sat and pepper and a coupe of thyme sprigs Bake for 25 minutes at 180 C then turn the oven down to 170 C and bake for a further minutes unti the tomatoes have shriveed. 10 Remove from oven and repace the burnt thyme sprigs with fresh ones. Sprinke over some more of the vegan feta and serve. 53

28 Refried Back Beans 1 tin (400g) back beans, drained and rinsed 1 tsp paprika 1 tsp ground coriander ½ tsp ground cumin 1 tbsp ime juice 1 tsp brown sugar or vegan syrup (eg agave or mape etc) Oive oi for frying Tortias 1 Preheat the oven to 180 C (fan)/350 F/Gas Mark 4. 2 Line a coupe of baking trays with greaseproof paper. 3 Lighty coat the tortia trianges in a ight oi, such as rapeseed. 4 Pace them on the baking trays, eveny spaced, then pace them in the oven for around 10 minutes or unti goden. Refried back beans 1 Heat a itte oive oi in a sma saucepan on a medium heat and add the spices. Lighty fry for 30 seconds 1 minute and then add the back beans. 2 Cook the beans for around 5 minutes, stirring throughout. 3 Add the ime juice and sugar, then cook for a further coupe of minutes. Loaded Nachos Serves 6 1 hour Assemby 1 On a arge serving pate, add a ayer of tortia chips foowed by the refried back beans, guacamoe, sasa, grated cheese and repeat. 2 Top off with fresh coriander and sour cream. Tortias 6 four tortias (or use shop bought tortia chips, check the ingredients to make sure they re vegan), cut into trianges 100g/1 cup grated vegan cheese 1 portion of our guacamoe, see page 40 (or for a cheatin version, buy Sainsbury s Be Good To Yoursef Guacamoe or use a chopped up avocado) 1 portion of our sour cream, see page 39 (or for a cheatin version, buy ready-made eg Tesco Free-From, Asda Free-From or Tofutti) 1 portion of our sasa, see page

29 Utimate Vegan Pizza Serves 8 1½ hours (incuding time for dough to prove) Don't be put off by the homemade base because it's reay, reay worth it! It's actuay very easy and tastes deicious... the best base we've ever had! Choose from your favourite toppings and get creative. Dough 500g strong white bread four ½ tbsp sat 1x7g sachet/1½ tsp of fast action dried yeast 1 tbsp goden caster sugar 2 tbsp extra virgin oive oi 325m ukewarm water Tomato Sauce (If you're short of time, use a shop-bought passata or dairyfree pesto eg La Saca, Meridian, Zest) Oive oi 2 coves garic, finey diced 2 x 400g tins pum tomatoes Pinch of sat 56 57

30 Topping Meting vegan cheese... use a batch of our deicious cheddar or mozzarea (on pages 71-72) or for a cheatin version buy it from the shops. Our favourite meting varieties are: Vioife Mozzarea, Bute Isand Sheeze Mozzarea, Bute Isand Greek Stye Sheese, Tesco and Sainsbury s Greek Stye, MozzaRisea and Daiya cheeses Choose from your favourite toppings The pizza pictured above has a topping of: Greek Stye Sheese (see meting cheese detais above) Homemade tomato sauce (recipe above) Back oives Carameised red onion Rocket Dough 1 Sieve the four and sat into a arge bow and make a we (hoe) in the midde. 2 In a jug, mix the yeast, sugar, oi and water and eave for a few minutes, then pour into the we. 3 Bring the four in graduay from the sides and whir it into the iquid using a fork. Keep mixing, drawing arger amounts of four in, and when it a starts to come together, work the rest of the four in with cean, four-dusted hands. Knead unti you have a smooth, springy dough. 4 Pace the ba of dough in a arge four-dusted bow and sprinke some four on top of it. Cover the bow with a damp coth and pace in a warm room for about an hour unti the dough has doubed in size. 5 Now remove the dough to a four-dusted surface and knead it a bit to push the air out with your hands. You can either use it immediatey or keep it wrapped in cingfim, in the fridge (or freezer) unti required. 6 If using straight away, divide the dough up into as many itte bas as you want to make pizzas this amount of dough is enough to make about 3-4 medium pizzas. 7 Use the dough straight away uness storing Ro out into whatever shape you fancy unti the dough is about ½cm thick. It shoud be springy but not sticky. Tomato Sauce (This can be made in advance or whie the pizza dough is proving) 1 Heat a tabespoon of oive oi in a pan on a ow-medium heat and then add the chopped garic. 2 Cook for a minute or two unti the garic is ight goden in coour. 3 Add the tomatoes, a pinch of sat and eave on a ow-med heat for minutes. 4 Give it a fina stir, breaking up the tomatoes with a spoon. Assemby 1 Heat oven to 250ºC (fan)/480ºf/gas Mark 9. 2 Spread the passata, pesto or homemade sauce onto the freshy roed (uncooked) dough. 3 Add the cheese first (this prevents the toppings siding off). 4 Add a combination of toppings. 5 Put in the oven for 7-10 minutes unti goden and crisp. 59

31 Creamy Mushroom Tagiatee Serves 4 30 minutes 100g/1 cup of any (vegan/egg-free) tagiatee pasta 4 medium-sized mushrooms, siced 50m/¹ 5 cup soya cream 3 tbsp vegan white wine (optiona) 1 tsp vegan margarine ½ onion, finey diced 1 garic cove, crushed 3 tbsp extra virgin oive oi Sat and pepper, to taste Parsey as a garnish 1 Heat the oive oi in a medium sized frying pan and add the onion. 2 Lighty fry in the oi unti goden brown, then add the mushrooms and garic. 3 Cover the pan and et it cook for 5-6 minutes on a medium heat. Remove the cover and et it cook for 3 more minutes. 4 Add the margarine, soya cream and white wine (if using), stir we and et it cook for a further 3 minutes. 5 Transfer the sauce from the pan to the bender. You can aso use a stick bender. Set a few of the mushrooms aside for decoration (optiona). Bitz unti smooth and then set aside. 6 Using a medium-sized saucepan, bring the tagiatee to the boi, add some sat then simmer unti the pasta is cooked to your taste or according to the packet. 7 Drain the pasta and return to the saucepan. 8 Add the bended sauce to the pasta and ighty heat. To make the cream thinner, add sma amounts of water bit by bit (start off with a tabespoon), as required. 9 Serve on a pate or pasta bow, season to taste and garnish with some chopped parsey and a drizze of oive oi

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33 Traditiona Lasagne Serves 4-6 1¼ hours 2 tsp Dijon mustard Handfu of vegan parmesan, grated (eg Vioife Prosociano) Sat, to taste g vegan mince (eg Linda McCartney, Sainsbury s, Asda, Morrisons, Garden Gourmet) 2-3 arge carrots, very finey diced 3 sticks ceery, very finey diced 2 onions, very finey diced 4 coves garic, crushed 400g/6 cups button mushrooms, haved 2 tbsp sage, finey chopped 3 tbsp fresh oregano, chopped 4 bay eaves 60m/¼ cup red wine vinegar 125m/½ cup vegan red wine 3 tbsp tomato purée 3 x 400g tins of pum tomatoes 1 tbsp brown sugar, vegan syrup (eg agave, or xyito if foowing ow-sugar diet) 375m/1½ cups of strong vegan stock Sat and pepper, to taste Lasagne sheets (egg-free) Béchame Use this Béchame recipe any time you need a white sauce, eg for moussaka, canneoni, pasta bake, pies etc it s reay versatie and very tasty! 4 tbsp vegan margarine 4 tbsp pain four Pinch of freshy ground nutmeg 700m/3 cups (approx) soya mik (other pant miks don t work so we but can be used if preferred) 2 tbsp nutritiona yeast Lasagna 1 Preheat the oven to 180ºC (fan)/350ºf/gas Mark 4. 2 Heat the oi in a arge pan and fry the onions unti ighty goden. 3 Add the ceery and carrot and fry for a further 5 minutes unti sighty softened. 4 Add the garic and mushrooms and fry for another 2 minutes. 5 Add the soya mince, sugar or syrup, dried oregano, bay eaves, sage, red wine, pum tomatoes, vinegar, stock, tomato purée, sat and pepper. Bring to the boi and then simmer unti the iquid has neary a absorbed (around 30 minutes). 6 If you can, cover the pan and then eave for a coupe of hours to absorb the favours (not essentia). Béchame 1 Using a arge saucepan, met the margarine on a ow heat. 2 Take the saucepan off the heat and stir in the four unti you have a paste. 3 Return the pan to the heat, turn up to medium and very graduay add the soya mik, whisking continuousy to avoid umps. 4 Once the sauce has thickened, add the Dijon, nutmeg, sat, nutritiona yeast and grated parmesan. Assemby 1 Cover the bottom of a asagne dish with one ayer of mince mix. 2 Foow this with a ayer of pasta (dip each sheet of pasta in water first), a ayer of béchame sauce then another ayer of pasta. 3 Repeat this process unti a the ingredients have been used up. 4 Grate over your favourite meting vegan cheese and bake for minutes or unti goden brown and competey cooked through. 65

34 Mac n Cheese Serves 4 30 minutes Cheese Sauce (Use this sauce anytime you need a cheesy sauce, eg pasta bake, cauifower cheese, jacket potato, nachos. You won t beieve how deicious and cheesy it is!) 225g /1¼ cup carrots g/4 cups potatoes 170m/² ³ cup sunfower oi 170m/² ³ cup water 40g/1 cup nutritiona yeast 2 tbsp emon juice 3 tsp sat Fresh herbs optiona Pasta 300g macaroni pus water for cooking Cheese Sauce 1 Pee the potatoes and carrots and cut them into sma chunks. In a arge saucepan, bring them to the boi and then simmer unti soft (around minutes). 2 Drain the water and then add them to the bender. 3 Add a the other ingredients to the bender and then bitz unti reay smooth. 4 Add the cheese sauce straight onto the pasta and stir through unti fuy covered. 5 Sprinke with fresh herbs, vegan cheese or enjoy as it is the simper the better with this dish. Pasta 1 Bring the macaroni to the boi and then simmer according to the instructions on the packet or to your preferred texture

35 Cheesy Broccoi & Tomato Quiche Serves minutes Pastry 1 bock Jus Ro shortcrust pastry (or other vegan, supermarket own-brand check ingredients) Fiing 2 tsp oive oi 1 onion, finey diced 2 coves garic, crushed 400g/1¾ cups firm tofu, drained 225g/2 cups pus 1 tbsp savoury vegan cream cheese (eg Sheese, Tofutti, Tesco, Sainsbury s, Koko, Vioife) 125m/½ cup unsweetened pant mik (eg soya, amond or oat) 1 tsp mixed dried herbs or 1 tbsp fresh of your choice (eg parsey, basi, oregano, chives) 1 tbsp Dijon mustard tsp emon juice (fresh or botted) 3 tbsp nutritiona yeast 1 tsp vegan syrup (eg agave or mape) ¼-½ tsp turmeric 1 head of broccoi, broken into forets 3 medium tomatoes, siced 1½ tsp sat (or add more to taste) Pinch of back pepper and sat 200g/2 cups grated vegan mety/pizza cheese (eg Vioife, Cheezy, Sheese, Tesco, Sainsbury s, Asda, Vegusto, Daiya) 1 Ro out the pastry bock to fit a arge fan dish (diameter about cm/10-11 inch). Spread around eveny with your thumb and fingers. 2 Refrigerate whie you prepare the fiing. 3 Preheat oven to 190 C (fan)/375 F/Gas Mark 5. 4 Fry the onion in 2 tsp oi for around 5 minutes unti softened. Add the garic and then fry for a further 2 minutes. 5 Meanwhie, steam the broccoi forets for around 3-5 minutes unti just sighty crunchy, not soft. 6 Bend the cream cheese, tofu, pant mik, Dijon mustard, nutritiona yeast, emon juice, syrup, turmeric, sat and pepper unti fairy smooth. Stir in the herbs so they're eveny distributed. 7 Arrange the broccoi, tomato sices and onion mix around the pastry case, eveny. 8 Pour the fiing mixture on top, distributing it eveny with a spatua. Sprinke the mety vegan cheese on the top. Bake in the oven for minutes or unti firm in the midde. Check after 35 minutes, as the time wi vary depending on your oven. 9 Aow to coo a itte before cutting and serving. 69

36 Easy Peasy Meting Mozzarea Serves 8 10 minutes (pus 2 hours soaking time) 100g/¾ cup cashews, soaked for 2 hours minimum 200m/ 4 5 cup water 1 tbsp nutritiona yeast 1 tsp cider vinegar 1 tsp sat Pinch of garic powder or ½ cove fresh garic Pinch of onion powder 3 tbsp tapioca four 1 tsp emon juice 1 Bend the cashew nuts with the water unti smooth. 2 Add the remaining ingredients and bend unti reay smooth. 3 Transfer the bended mixture to a medium saucepan. Heat on a medium-hot heat and constanty stir unti the mixture starts to thicken and come together. When it starts to form a ba and reay cumps together, remove it from the heat. 4 The mixture wi be very sticky so you wi need to use a bow of water to dip your fingers into before touching the cheese. 5 When sighty cooed, moud the cheese into your desired shape (eg bas, sausage shape or just tear it off to eat straight away). 6 Make sure the cheese has competey cooed before storing it. It wi need to be stored in brine (350m water mixed with a pinch of sat) in a seaed container in the fridge

37 Cheddar Cheese Serves minutes (pus 1-2 days deveoping time) 110g/1 cup cashew nuts 250m/1 cup juice from sauerkraut (the fresh ones kept in the fridge have more iquid) 1 tsp sat 2½ tbsp nutritiona yeast ½ tbsp onion powder 2 tbsp white or yeow miso 165m/½ cup pus an additiona 2 tbsp water 1 tbsp agar powder (buy this onine or from a good heath food shop) 2 tbsp tapioca four 1 Line a pudding basin or any sma container of your choice (this wi act as a cheese moud) with cing fim (eave some hanging over the edges) and set aside 2 Bend the cashews, sauerkraut juice, nutritiona yeast, onion powder, sat and miso unti very smooth. Pop it into an air-tight container and then set aside (at room temperature, not in the fridge) for 1-3 days but a minimum of a day. 3 In a sma bow mix the tapioca four and 2 tabespoons of water and set aside. 4 Combine 165m water with the agar powder in a medium-sized saucepan pus id and then simmer on a ow heat for a few minutes. 5 Check to see if the mixture is bubbing and if not, wait a coupe of minutes more unti it starts to turn into a iquid. 6 Add the cashew mix to the pan and stir in thoroughy. Heat it through for a coupe of minutes before adding the tapioca/water mix. 7 Keep cooking and stirring unti the mixture becomes stretchy and starts to come together. Pour it into the ined container and eave to coo before putting it in the refrigerator. Ideay eave it to set overnight but a minimum of 3 hours

38 Crème Brûée Serves 4 20 minutes (pus 5 hours setting time) 1 tin (400m)/2 cups coconut mik 335m/1¹ ³ cup soya mik 135g/² ³ cup white caster sugar (pus more for topping) 2 tsp nutritiona yeast 2 tsp vania paste 4 tbsp cornfour Pinch of turmeric Pinch of sat Raspberries, mint and natura vegan yoghurt or ice cream, to serve (optiona) 1 In a sma bow, mix the cornfour with the soya mik and set aside. 2 Whisk together the coconut mik, nutritiona yeast, sugar, sat and then add to a medium size saucepan. Heat unti neary boiing. 3 Reduce the heat to a simmer and then add the cornfour/soya mik mix. 4 Keep whisking for about 5 minutes unti the mixture starts to thicken. 5 Once thickened, add the vania paste and turmeric. Stir thoroughy and then pour eveny into 4 ramekins. 6 Leave them overnight to set or for a minimum of 5 hours. 7 When ready to serve, take out and decorate

39 Sticky Toffee Pudding Serves 4 45 minutes The Puddings 240m/1 cup soya mik 110m/½ scant cup water 200g/2½ cups pitted dates, chopped into sma pieces 1 tsp bicarbonate of soda 110g/½ cup vegan margarine/spread 200g/1½ cups sef-raising four Sticky Toffee Sauce 3 tbsp goden syrup 100g muscovado sugar (ight or dark) 100g goden caster sugar ½ tsp cinnamon Pinch of ground coves 60g/¹ ³ cup muscovado sugar (ight or dark) 60g/¼ cup goden caster sugar 1 tbsp appe cider vinegar 95g/¾ cup chopped wanuts (optiona) 120m/½ cup soya cream 150g/² ³ cup vegan margarine/spread 1 tsp vania extract Puddings 1 Preheat the oven to 180 C (fan)/350 F/Gas Mark 4. 2 Grease 4 pudding basins (209m approx. Buy from Lakeand, supermarket home section or kitchen shop) with vegan margarine and pace them on a baking tray. 3 In a sma bow or jug, mix the cider vinegar with a sma amount of the soya mik and set aside. 4 Pace the remaining soya mik, water and chopped dates into a medium size saucepan and simmer unti the dates are soft. This shoud take around 5 minutes. 5 Sieve the four, bicarbonate of soda and spices into a arge bow and set aside. 6 In a separate bow, cream the margarine and sugar together unti smooth Finay add a the wet ingredients to the dry ingredients, but ony do this just before you are ready to put the puddings into the oven or the rising agents wi start working too quicky. 8 Pour the mixture eveny into each pudding basin, about two thirds fu. 9 Give the tray a tap on the work surface before putting them into the oven. 10 Bake in the oven for minutes. The sponge shoud bounce back when ready but you can aso test them with a cake probe or skewer. Sticky Toffee Sauce 1 Make the sauce around 10 minutes before the cakes are due to come out of the oven. 2 Pace a ingredients in a medium size saucepan and heat genty on a medium heat, stirring we throughout. Simmer for approximatey 5 minutes. 3 Pour over the freshy baked puddings and serve with vegan ice cream and fresh mint. 77

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41 Bueberry Meringues with Coconut Cream Whip Serves 6 2½ hours If you haven't discovered aquafaba yet then you're in for a treat. Basicay, that gooey iquid at the bottom of a tin of beans that we used to chuck away, works in very simiar ways to eggs. Yes, aquafaba is just posh for 'bean water'! Since this discovery, over-excited, sugared-up vegans and other experimenta foodies across the panet have been experimenting in an absoutey amazing way. This stuff makes meringues. Proper meringues. Seriousy. No, they don't taste weird and nobody gets hurt! Meringues 2 x 400g tins of chickpeas/canneini/butterbeans, drained. Use the iquid approx 180m/¾ cup to make the meringues. (Use the chickpeas or beans in another recipe or freeze them for another time.) ½ tsp cream of tartar 200g/1 cup caster sugar, preferaby goden Whipped Cream Use this cream any time you need a nice, thick dessert cream it s deicious and very versatie. As a cheatin cream aternative use 2 tubs of Oaty Creamy Oat Fraiche, a vegan crème fraiche. 800m/3¼ cup thick coconut mik (eg Bue Dragon) or coconut cream ¼ tsp cream of tartar (optiona) 8 tbsp icing sugar, sieved 1 tsp vania extract Bueberry Sauce 150g/1½ cups bueberries 60m mape syrup, agave or other vegan syrup ½ tsp vania extract 80 1½ tsp cornfour Pinch of sat 60m/¼ cup water 1 tbsp emon juice Meringues 1 Line 1-2 baking trays with baking paper crumpe the paper first as this makes the meringues sit on the tray more firmy. 2 Using a gass or meta bow, whisk the chickpea water with an eectric whisk unti it starts to turn white and frothy. Add the cream of tartar and whisk in. 3 Add the sugar, a tabespoon at a time and whisk unti it is gossy and stiff. Depending how powerfu your mixer is, this can take from minutes. You shoud be abe to turn the bow upside down without the meringue fuff faing out. 4 Midway through the beating, pre-heat your oven to 100 C (fan)/200 F/just under Gas Mark ¼. 5 Transfer the stiff meringue mixture to a piping bag and pipe around 6 arge doops onto baking paper on a baking tray. 6 Bake for two hours then turn off the oven. Uncick the door and eave to coo for an hour before taking out. Genty pee away from paper. Once they re cooed, store in an airtight container unti the dessert is assembed. Whipped Cream 1 Refrigerate the coconut mik in its tin overnight or pace in the freezer for haf an hour but don t et it actuay freeze! 2 When you re ready to serve, scoop out the thick ayer of cream on the top and save the watery iquid for a future recipe. 3 Beat the thick ayer of coconut cream in a gass with the eectric whisk and add the cream of tartar and vania. Add the icing sugar graduay. Chi again unti needed. Bueberry Sauce 1 Pace a the ingredients in a medium saucepan, bring to the boi unti the bueberries start to pop (roughy 2-3 minutes). Stir continuousy. 2 Remove from the heat and eave to coo competey before serving. Assemby 1 Spoon equa portions of cream into each meringue then top with the bueberry sauce and optiona mint, fresh bueberries and a dusting of icing sugar. 81

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43 Vania Cupcakes Serves minutes Cupcakes 250g/2 cups sef-raising four 250g/1¼ cups caster sugar ½ tsp bicarbonate of soda ½ tsp baking powder 100m/² 5 cup favouress oi (eg rapeseed) ½ tbsp vania paste or extract 250m/1 cup unsweetened soya mik 5 tsp cider vinegar Fresh strawberries, strawberry sauce (eg Askeys for decoration, optiona) Icing 100g/½ scant cup vegan margarine 100g/½ scant cup vegetabe shortening (eg Trex... this can be found in most supermarkets) 1kg/9 cups icing sugar, sieved 60-85m/¹ ³ cup pant mik 1 tsp vania paste or extract A few drops of red vegan food coouring Cakes 1 Preheat the oven to 180 C (fan)/350 F/Gas Mark 4. 2 Line a muffin tray with muffin cases or cupcake cases. This recipe wi make 10 arge cupcakes (as pictured) or smaer ones. 3 Mix the soya mik and cider vinegar in a bow and then set aside for 10 minutes. 4 In a arge mixing bow, stir together a the dry ingredients (four, sugar, bicarb, baking powder). 5 Add the soya/cider vinegar mixture then the oi and vania to the dry ingredients. Ony combine the wet and dry ingredients together just before you are ready to put them in the oven. 6 Stir everything together using a meta spoon but not too much, ony unti everything is combined. 7 Tap the bow onto the work surface to stop the raising agents working too quicky (this is a tip courtesy of the amazing Ms Cupcake!) 8 Fi the cupcake cases to ¾ fu and tap the tray again. 9 Pace in the oven and bake for minutes depending on the size of the cupcake. They need to be sighty goden on the surface. 10 Remove from the oven and eave to coo thoroughy before icing. Icing 1 Whisk together the margarine, vegetabe shortening and vania either by hand or eectric whisk. 2 Add the icing sugar, a quarter at a time, aong with the pant mik unti combined. 3 You can add more icing sugar or pant mik if the icing gets too wet or too dry. 4 Separate the icing in haf and pace it in two different bows. 5 Add a coupe of drops of the red food coouring to one of the bows of icing unti you get your desired coour. 6 Add your favourite cupcake nozze to a piping bag (these can be bought from supermarkets, onine and kitchen shops) and then fi with one coour of the icing. 7 Ice haf the cakes with the white icing and haf with the pink icing. 8 Decorate with strawberries, freeze-dried raspberries/strawberries and strawberry sauce (eg Askeys)

44 Banana Bread with Cashew Cream Icing Serves ¼ hours (pus 2 hours soaking time) Cake 250g/2 cups sef-raising four 1 tsp baking powder 1 tsp bicarbonate of soda 200g/1 cup coconut sugar or soft brown sugar 115g/½ cup vegan margarine/spread 3 very ripe bananas 60m/¼ cup soya mik 1 tsp cider vinegar 1 tsp cinnamon ¼ tsp a spice 1 tsp vania Pinch sat 100g/¾ cup wanut pieces Icing Make a batch of our cashew cream (sweet) on page 44 Cake 1 Preheat the oven to 180 C (fan)/350 F/Gas Mark 4. 2 Grease and ine a arge oaf tin with baking parchment. 3 Mix the soya mik and cider vinegar together in a sma bow and set aside. 4 Into a arge bow, sieve the four, baking powder, bicarb, spices and set aside. 5 In a separate bow, cream the margarine and coconut sugar then add the bananas and mix unti smooth. 6 Mix the wet ingredients together with the dry ingredients just before you are ready to put the cake in the oven. Combine thoroughy and then pour into the ined cake tin. Add more soya mik if the mixture is too thick. 7 Bake in the oven for an hour or unti goden and fuy cooked through. Test with a cake probe. 8 Wait unti the cake has competey cooed before adding the cashew cream icing. Top with wanuts and serve

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46 White Chocoate & Raspberry Cheesecake Serves hours (pus overnight setting time) Base 400g vegan digestive biscuits (eg McVitie s Light, some of the supermarket free-from and own brands are vegan, check the ingredients first) Cake 100g/1 cup ground amonds 500g/4¼ cups vegan cream cheese (eg Bute Isand, Tofutti, Tesco, Sainsbury s, Vioife) 1 x 400m tin/1½ cups pus 1 tbsp of coconut mik 150g/¾ cup granuated white sugar 6 tbsp pain four, sieved 4 tbsp cornfour Topping 170g/1¹ ³ cups raspberries 2 tbsp raspberry jam 300g/2 cups icing sugar, sieved g/¾ cup vegan margarine/spread 2 tbsp coconut oi, meted 1 tbsp coconut oi, meted 150g/1 cup vegan white chocoate (eg IChoc, Organica, Sainsbury s free-from) Pinch of sat 1-2 tsp vania paste or extract 1-2 tsp emon juice (fresh or botted) 100g/¾ cup raspberries (optiona) Seection of mixed berries and fresh mint for decoration (optiona) Base 1 Pre-heat the oven to 150 C (fan)/300 F/Gas Mark 2. 2 Grease a oose bottom cake tin (20cm diameter and 7cm deep) with vegan spread. 3 Bend the digestives unti fine. 4 Genty met the margarine and coconut oi in a sma saucepan on a ow heat unti fuy dissoved. Combine thoroughy, with the bended digestives, in a arge mixing bow. 5 Empty the mixture into the greased cake tin and eveny distribute aong the bottom and up the sides of the tin. Pace in the fridge unti you need it. Cake 1 Bend the ground amonds, cream cheese, coconut mik, sugar, four, cornfour, emon juice, vania paste, meted coconut oi and sat unti reay smooth. 2 Met the white chocoate using a doube boier (a gass or ceramic bow that fits on a saucepan of simmering water but doesn t touch the bottom) and then pour immediatey into the cake mix and bend. 3 Take the base out of the fridge and pour the cake mix straight onto the base. Give it a bit of a shake to make sure the mixture is eveny distributed. 4 If you woud ike to add raspberries to the cake mix, push them eveny into the mixture unti they are fuy submerged. 5 Fi a deep baking tray with water (around 1 inch). If you are using a cake tin with a oose bottom, make sure it is reay securey covered with foi before pacing it into the water. 6 Put the tray with the cake into the pre-heated oven and bake for 1 hour 30 minutes. 7 The top of the cake wi start to brown and this is fine but if it starts to get too brown, turn the temperature down by 10 C. 8 When the cake is ready, take it out of the oven and eave it to coo for an hour before putting it into the fridge to set overnight. 9 Once set, remove from the cake tin using a hot knife. Topping 1 Heat the raspberries and the jam on a ow heat for 5 minutes unti bended and smooth. Squish the raspberries against the side of the pan with a wooden spoon if they sti remain whoe. 2 Stir the sieved icing sugar into the pan and heat unti fuy dissoved. 3 Pass the sauce through a sieve and then pour it on the top of the cake unti fuy covered, top with berries (optiona) and set for another hour. 4 Serve as it is or with vegan ice cream. Enjoy! 91

47 6.99 Eat out dairy-free Whether you re going for a sandwich or for a sit-down mea, there are penty of paces to find dairy-free options. Most chains and increasingy, more independents carry an aergy ist which wi contain dairy-free and vegan options. If an independent doesn t offer much, keep asking poitey. They want to keep your custom and it s worth reminding them that parties of mixed customers eat where the dairy-free and vegans can eat. Aso, everyone eats dairy-free and vegan food if it s tasty. Keep obbying the chains too they tend to be more conservative but they have made changes over the years and wi continue to do so if there is customer demand. Catering Guide Vegetarian, vegan and dairyfree catering tips 92 By Jane Easton, Food & Cookery Coordinator, Viva! Viva! s catering guide Vegetarian, vegan and dairy-free catering tips, 6.99 We have a fantastic guide for professiona caterers and veggie/vegan customers who want more incusive menus from restaurants. Buy for your oca restaurant to hep them get with it. Or downoad the new updated version FREE! vivashop.org.uk/viva/viva-materias/guides-reports/catering-guide Coffee shops Café Nero, Starbucks, Costa, Pret and a the major chains now offer soya mik in hot drinks free or for a sma charge. So do many independents, particuary in cities and towns. Soya attes and soyacinos (the dairy-free aternative to cappuccinos!) are deicious or ask them to heat some soya mik separatey for your Americano/pain coffee! Some chains, eg Litte Chef and train caterers are, as yet, sady acking. Try to buy your food and hot drinks from station forecourts, eg M&S and Waitrose. Independent restaurants Try ethnic food such as Thai (often a great choice and they use coconut mik instead of dairy mik in cooking), Japanese (again, don t cook with dairy), Chinese (many stir-fried vegetabe and bean curd/tofu dishes wi be suitabe), Indian (usuay a good seection; try a mix of vegetabe side dishes with rice (chapattis, pakoras, samosas, dha and poppadoms are usuay vegan). Aso try veg mezze at Greek, Turkish and Midde Eastern restaurants. Pizza is sti great without the cheese but ots of the Itaian/pizza chains now offer vegan cheese! Ask Itaian, Bea Itaia, Pizza Express, Pizza Hut, Zizzi a offer vegan cheese and many others are foowing suit. Domino s are triaing vegan pizzas with cheese in 43 stores as we go to press. I ATE HERE CARDS Carry these great itte business-sized cards in your waet, where they be to hand when you come across a restaurant or café serving amazing vegan food and want to et them know how much you appreciate it! Order here: vivashop.org.uk/products/i-ate-here-business-cards Weyou... ove d to offer more deicious vegan food. We d ike to eat here more! Info: viva.org.uk/easyvegan Recipes: veganrecipecub.org.uk Big yoursef up!: myvegantown.org.uk Positivey Vegan Thank you! I ate here because you offer vegan food Info: viva.org.uk Recipes: veganrecipecub.org.uk Big yoursef up!: myvegantown.org.uk Positivey Vegan We d Love you To Cards Aso carry these great itte suggestion business cards to et businesses know you d ove to eat there if they had more vegan options! Order here: vivashop.org.uk/products/copy-of-i-atehere-business-cards 93

48 Restaurant Chains Listed beow are chains that have at east one vegan option. If the staff are a bit vague ask to see their free-from/aergens ist. Vegan options are getting better and better and there s now a huge amount of restaurants providing a variety of interesting dishes. Subway Tossed West Cornwa Party Co. Wrap Station OTHER A Bar One IKEA Pieminister Traveodge PUB CHAINS Beefeater Chef & Brewer Cosy Cub Crown Carveries Fayre & Square Harvester Hungry Horse JD Wetherspoon The Lounges Marston s Sizzing Pubs Sug & Lettuce TGI Fridays Toby Carvery Turte Bay Vintage Inns PIZZA/ITALIAN ASK Itaian Bea Itaia Café Rouge Caruccio s Domino s Frankie & Benny s Jamie s Itaian La Tasca Pepenero Pizza Express Pizza Hut Prezzo Strada The Stabe Widwood Zizzi PORTUGUESE Nando s BURGERS Bi s Byron Handmade Burger Company ORIENTAL Busaba Eathai Itsu Pho Thaikun Wagamama Wasabi Wok to Wak Yo Sushi LATIN/ MEDITERRANEAN Barburrito Bravas Chimichanga Chipote Chiquito Giraffe La Tasca Las Iguanas Leon The Rea Greek Tortia Wahaca FAST FOOD Bage Nash Boots Caffè Nero Coffee Repubic Costa Coffee EAT Go Faafe Le Pain Quotidien Marks and Spencer Pret A Manger Spuduike Starbucks MORE EATING OUT INFORMATION MY VEGAN TOWN myvegantown.org.uk Viva! s go-to, goba source for everything vegan incuding eating out, paces to stay, groups, events and favourites. You can aso add your own istings as we as reviews it s easy! Veganuary veganuary.com/eating-out Happy Cow happycow.net Trip Advisor tripadvisor.co.uk Vegan Food & Living veganfoodandiving/tag/eatingout Vegetarian Visitor vegetarianvisitor.co.uk There are aso exceent oca vegan groups on socia media (particuary facebook) and severa regiona websites eg Eat Out Waes eatoutveganwaes.waes Vegan in Ireand veganinireand.com Vegan London veganondon.co.uk Vegan Cornwa vegancornwa.co.uk Vegan Bristo veganbristo.com Vegan Liverpoo scouseveg.co.uk 94 95

49 everyone s goingdairy-free The handy guide for dairy-free iving Dairy-free deights incude: Divine dairy-free recipes that wi pease everyone Cacium rich foods a reassuringy simpe and sound picture chart Shopping tips supermarkets and beyond Supermarket dairy-free ists and how to access them Dairy-free products to make or buy Tofu tips different types and favours and what to do with them Eating out made easy incudes Viva! s top dairy-free secrets 3