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Martin Shaw Cooks Veggie

I became vegetarian in 1971 when after a series of intense discussions with a friend, I came to the conclusion that if I can live well and be healthy without killing, my only justification for doing so would be for taste, and I'm not prepared to kill and cause suffering because of my palate - my palate is irrelevant.

However saying that, I was delighted to find that my new found diet proved to be no sacrifice to my tastebuds at all and in fact was quite the opposite. When you become vegetarian it actually broadens your horizon rather than limits it, as it encourages you to try lots of new foods that you’ve probably never even heard of before!

Becoming vegetarian has certainly improved my health and fitness, which really helps my hectic schedule. On an ideal day I'll eat fruit for breakfast, then a light and simple lunch - perhaps a salad, oatcakes, houmous and sun-dried tomatoes - and something more exotic for supper, such as brown rice with roasted vegetables and coconut milk. I know I sound like an advert for a health food shop, but it's just the way my body has evolved. I don't always eat squeaky clean health food though, as you’ll see from some of the recipes in this guide!

My wife Vicky and I are both keen cooks and when friends come round we like to dazzle them with impressive veggie fare. They don’t even notice that there’s no meat, and we’ve yet to receive one complaint! That’s how we like to convince people to give vegetarianism a try - if we can win over their mouths and stomachs, then their heads are easier to persuade.

If you’re new to vegetarianism, cooking for those who are, or simply looking to add a few more dishes to your repertoire, I hope you find something in these pages which will inspire, satisfy and delight.

CEREAL THRILLER

If you don’t have much time in the morning there’s nothing quicker than shaking some crispy or crunchy stuff in to a bowl, splashing it with soya milk and gulping it down. The majority of breakfast cereals are veggie and tend to be labelled as such. For young ones, start their day with Weetabix, Cheerios or a big steaming bowl of Ready Brek. Older kids will happily munch corn flakes, Rice Krispies and so on. If you need a bit of extra fibre in your diet try scattering sultanas, coconut pieces and pineapple and papaya chunks over bran flakes, or if you’re looking for that little touch of luxury try Jordans Luxury Crunchy Maple & Pecan or Quaker Harvest Crunch.

Soya milk has become much more readily available over the last few years and not only does it taste great over cereal, it can be used in every way that you would use cow’s milk. There’s loads of long life varieties to choose from: Provamel Soya Sweetened, Plamil, So Good, Holland and Barrett Soya Non-Dairy Alternative to Milk and most supermarkets also produce their own brand. But Alpro’s Soya Chilled from the chiller cabinet is totally delicious and is the creme de la creme of soya milks! There’s also a great selection of oat, rice and nut milks available - check out your local supermarket or health food store.

FEELING SMOOTHIE

Give your day a fruity punch with a nutrientpacked smoothie. It’s a quick and fantastic way to increase your fruit intake. You can use whichever fruits you have handy - any combinations go. Try a chopped banana, a cored and sliced apple, a peeled kiwi, a handful of strawberries and some sliced mango. Blend it up and mix in some orange juice, soya milk or natural soya yoghurt such as Alpro Organic Yofu Plain.

OUR DAILY BREAD

Another quick way to start the day is with a slice of toast. Spread with a dairyfree vegetable margarine, such as Pure Sunflower Spread, then add yeast extract (e.g. Marmite), peanut butter and jam, marmalade or mushroom pâté (available from health food stores - try Tartex or Granovita). Or most supermarkets have their own brand bagels, (spiced fruit) muffins, tea cakes, crumpets and hot cross buns which ensure you needn’t eat the same breakfast day after day.

FEELS LIKE FRY DAY

The traditional belly-buster cooked breakfast can load you up with more than your day’s allowance of fat and cholesterol, however if you switch to the veggie version you’re more likely to meet the minimum RDA (recommended daily amount) of 5 portions of fruit and veg! There are many meat-free sausages available from health food stores and supermarkets. Try Realeat VegeBangers Meaty Style, Redwood Organic Lincolnshire Style, Redwood Vegi-Deli Oregano & Basil or Sage & Marjoram, or Wicken Fen Country Herb or Cumberland Style Meaty. Bring on the bacon with Redwood Organic Vegetarian Rashers, or Streaky Rashers. Fry these up and serve with fried mushrooms, grilled tomatoes, baked beans, potato scones and fried banana - yes really, try it and be enlightened! Accompany with a glass of pure orange juice and you’ll be set for the day!

BATTER FOR PANCAKES OR FRENCH TOAST

175ml (6fl oz) soya milk
175ml (6fl oz) water
175g (6oz) plain flour
2 tbsp chickpea flour
1 tsp baking powder
1 tbsp sunflower oil
pinch of salt
additional oil for frying
maple or golden syrup, jam or lemon juice
(optional to serve)

PANCAKES

Makes approx. 8 (7 inch in diameter)
Eggless pancakes? Amazing but true! Serve these up for breakfast and you’ll have people wondering if it’s April Fools’ Day rather than Shrove Tuesday!
1. Place all of the ingredients, except the oil for frying, in a blender and blend until smooth. Alternatively whisk by hand until there are no lumps.
2. Heat a small amount of oil in a frying pan until piping hot. Drain off any excess.
3. Pour enough of the batter mixture in to the frying pan to thinly cover the bottom.
4. Fry on one side for about a minute. Loosen the edges with a spatula and flip.
5. Fry the flip side for another minute or until done.
6. Remove from pan and keep warm in the oven on its lowest setting.
7. Add more oil to the pan if and when necessary. Repeat steps 3 to 6 until all of the mixture is used up.
8. Serve drizzled with golden or maple syrup or jam and a dash of lemon juice.
Alternatively, pancakes are great with a savoury filling – just prior to cooking try adding a handful of sweetcorn, two cork sized pieces of defrosted frozen spinach and a sprinkle of black pepper to the mixture.

FRENCH TOAST

Makes enough batter for approx. 12 slices of bread
1. Mix the ingredients as step 1 for pancakes and pour in to a wide, shallow dish.
2. Take a slice of bread (sliced white sandwich loaf works best) and immerse it in the mixture, coating both sides.
3. Heat a small amount of oil in a frying pan and place the batter soaked bread in it.
4. Cook for a minute on one side and then turn and cook for a minute on the other.
5. Serve with jam or maple syrup. Alternatively, serve with the cooked breakfast instead of potato scones, or on its own with a dollop of ketchup!
If you don’t want to use all of the mixture in one go store it in the fridge, but blend it again before using.

HEAVENLY ELEVENSES

If you’re a little peckish before lunch then treat yourself to this savoury delight. Toast an onion bagel (i.e. Marks & Spencer’s or New York Bagel Co.), spread with a little vegetable margarine, and top with a thick dollop of dairy-free cream cheese, such as Fayrefields Swedish Soft or Tofutti French Onion (from health food stores). Add a fried Redwood Rasher (a vegetarian ‘bacon’ available from Holland and Barrett and other health food stores) or a couple of slices of Redwood Cheatin’ Ham.

Or if you want something naughty but nice how about a ‘cheese’ and ‘ham’ toastie? Take two slices of square white bread, spread the outsides with vegetable margarine and the inside with a thin layer of tomato purée or passata. Insert a few slices of dairy-free cheese, such as Redwood Cheddar Style Cheezly, and top with an uncooked Redwood Rasher and pop in to a sandwich toaster for a few minutes.

SANDWICH FILLERS

Ready made sandwiches tend to be uninspiring! So make your own and use a variety of breads - baguettes, buns, baps, tortilla wraps, pitta pockets, bloomers or ciabatta. A favourite is a tortilla wrap or pitta pocket filled with Redwood Chicken Style Cheatin’ Bites (from health food stores) mixed salad leaves, cherry tomatoes and a dash of balsamic vinegar. A few other ideas, to which you can add other ingredients are dairy-free cream cheese and olives, houmous and pickle, grated Redwood Cheezly and beetroot or Granose Mock Duck (in tins from health food stores) with sweetcorn and eggfree mayonnaise - Plamil’s works well (available from most supermarkets).

COLESLAW

Coleslaw adds a crispy crunch to any sandwich and is also great with jacket potatoes. It’s simple to make, creamy and delicious!
1⁄2 a small white cabbage, finely chopped
2 very large carrots, peeled and grated
2 spring onions, chopped
175g (6oz) egg-free
mayonnaise*
salt and black pepper
1. Mix all of the ingredients together in a large bowl, add more mayonnaise if necessary.
2. Store in the fridge covered and eat within a few days.

SPICY LENTIL AND COCONUT SOUP

Serves 4
I couldn’t produce a veggie recipe guide without including a lentil soup, but this delicious, spicy version challenges any stereotypical misconceptions about veggies and lentils!
100g (4oz) red lentils
1 medium onion, finely chopped
1 red pepper, chopped
1 orange or yellow pepper, chopped
1 tbsp sunflower oil
300ml (1⁄2 pint) vegetable stock
600ml (1 pint) coconut milk
1 tbsp smooth peanut butter
1⁄2 tsp fresh ginger, finely chopped (approx.
1cm cube), or ground ginger
1⁄2 tsp chilli powder
1⁄4 tsp nutmeg, grated
pinch of paprika (optional - for garnish)
1. Soak the lentils in freshly boiled water for 10 minutes and then drain.
2. Meanwhile heat the oil in a large pan and fry the onion, peppers and spices for a few minutes.
3. Add the lentils and fry for a few minutes more.
4. Pour in the stock and add the peanut butter.
5. Bring to the boil, cover and simmer for 10 minutes.
6. Stir in most of the coconut milk (save a few tablespoons for garnish) and cook on the lowest heat for 30 minutes.
7. Allow to cool slightly and then blend or liquidise until smooth.
8. Serve drizzled with a little coconut milk and a sprinkling of paprika if desired.

CREAM OF BROCCOLI SOUP

Serves 4
450g (1lb) broccoli, chopped (approx. 1
large one - stalk and florets)
2 tbsp sunflower oil
1 large leek, sliced
1 clove garlic, chopped
1 bay leaf
600ml (1 pint) vegetable stock
1 tbsp lemon juice
pepper
3 tbsp soya cream*
This is a rich, comforting soup, packed with nutrients and ideal for cold winter evenings. Serve with crusty bread.
1. Gently fry the leek, garlic and bay leaf in the oil for a few minutes until the leek is soft.
2. Add the broccoli and the stock. Bring to the boil, then reduce the heat, place the lid on the pan and simmer for about 10 minutes.
3. Take the pan off the heat, remove the lid and leave the soup to cool for a short while.
4. Remove the bay leaf and blend the soup in a liquidiser or with a hand blender until smooth.
5. Pour the soup back in to the pan and return to the heat. (If a slightly thinner soup is preferred add a touch more stock, water or soya milk.) Add the pepper, lemon juice and soya cream and serve.

AUBERGINE BOATS

Serves 4 as a starter or 2 as a main course
A tasty start to any meal - simple yet impressive.
2 large aubergines
1 medium onion, chopped
2 cloves garlic, crushed
85g (3oz) mushrooms, finely chopped
50g (2oz) rolled oats
2 tbsp olive oil
1 tbsp tomato purée
4 tbsp passata (creamed tomatoes)
1 tbsp bouquet garni
salt and black pepper
Sauce
1 clove garlic, chopped
1 spring onion, chopped
1 tbsp olive oil
1 x 400g tin premium chopped tomatoes
1 tbsp tomato purée
1⁄2 tsp brown sugar
black pepper
12 fresh basil leaves, chopped (or 2 tsp
dried basil)
1. Bring a large pan of water to the boil and place both whole aubergines in it. Cover and simmer for 10 minutes.
2. Drain the aubergines, chop off the stem ends, slice them in half lengthways and allow to cool.
3. Scoop out the aubergine flesh - but leave enough around the sides so that they don’t collapse.
4. Chop the flesh, and fry in oil with the onion for about 5 minutes until the aubergine is browned.
5. Preheat oven to 350ºF/180ºC/Gas Mark 4.
6. Add the garlic and mushrooms and fry for a further few minutes.
7. Stir in the tomato purée, passata and oats and stir over a low heat until the oats are softened. (Add extra oil, passata or
water if the mixture is too dry.)
8. Remove from heat, add the bouquet garni, salt and pepper, and mix well.
9. Place the aubergine skins on a greased baking tray and fill them
with the mixture. Place in the centre of oven for 15 minutes.
10. Meanwhile make the tomato sauce. Gently fry the garlic and onion in the oil for a few minutes.
11. Add the remaining sauce ingredients and warm gently on lowest heat.
12. Remove the aubergines from the oven and serve topped with tomato sauce.

ROASTED VEGETABLES IN TORTILLA WRAPS

Serves 4
This dish is a hit with all who’ve tried it, and it’s a great way to encourage your family to eat more veg - few things in life taste better than roasted vegetables!
Vegetables for Roasting
8 shallots, halved (or 1 red onion)
6 cloves garlic, with the skin left on
2 medium to large aubergines, chopped into large chunks
2 large carrots, peeled and thickly sliced
2 large courgettes, thickly sliced
1 large red pepper, chopped into large chunks
1 large yellow pepper, chopped into large chunks
1 large orange pepper, chopped into large chunks
10 large mushrooms, halved
2 tbsp olive oil
2 tbsp sunflower oil
1 tsp vegetarian Worcester sauce*
2 tsp paprika
1 tsp chilli powder
2 tsp bouquet garni
black pepper
Salsa
1 x 400g tin premium chopped tomatoes
1⁄4 red pepper, finely chopped
2 spring onions, finely chopped
1⁄2 tsp dried basil
1⁄2 tsp ground cumin
1⁄2 tsp ground coriander
1⁄2 tsp chilli powder
1 tsp vegetarian Worcester sauce*
2 tsp tomato ketchup
Guacamole
1 large, ripe avocado
1 spring onion, finely chopped
1 tbsp natural soya yoghurt*
1 tbsp egg-free mayonnaise*
1⁄2 tsp lemon juice
1⁄2 tsp chilli powder
1⁄2 tsp ground coriander
To Serve
12 flour tortilla wraps
150g (5oz) grated dairy-free cheese*
6 tbsp egg-free mayonnaise*
1. Preheat the oven to 450ºF/230ºC/Gas Mark 8.
2. Prepare the vegetables for roasting then scatter them around a large roasting tin. Drizzle the oil over them and then sprinkle with chilli, paprika, bouquet garni, black pepper and Worcester sauce. (A vegetable oil pump spray is useful to ensure a coating on all the veg.)
3. Place on the top shelf of the oven and cook for 45 minutes. (Remove half way through to mix the veg around and return to the oven.)
4. Meanwhile mix all the salsa ingredients together in a bowl.
5. Make the guacamole. Cut the avocado in half length ways all the way round the stone and then twist the two halves apart. Remove the stone by holding the avocado half in one hand and a sharp knife in the other. Whack the side of the knife into the stone and then wiggle the stone out.
6. Peel the skin back (it should come away easily if the avocado is ripe) and then chop the avocado flesh in to medium sized chunks.
7. Place the avocado in a bowl, add the lemon juice and mash with a fork. Mix in the remaining guacamole ingredients.
8. When ready, remove the roasted vegetables from the oven.
9. Turn the oven heat down to the minimum and spread the tortilla wraps out, directly on the oven shelves. Take them out after one minute (do not leave them in longer or they will get too crispy - you only want to warm them through).
10. To serve, place a tortilla wrap on a plate and spoon some roasted veg down the middle, leaving 2-3 inches at one end clear. Spoon some salsa and guacamole over the veg and then add a dollop of mayonnaise and a sprinkling of grated cheese. Wrap by folding one side of the tortilla over the veg, fold up the bottom and then fold over the other side.
Leftover tip: if there are any! Mix everything together and serve in a baguette or warmed
ciabatta bread.

SAUSAGE, ONION AND TOMATO TART

Serves 8-12
Comfort food at its best! Serve with roast potatoes and steamed broccoli.
Pastry
100g (4oz) plain flour
100g (4oz) self-raising flour
100g (4oz) vegetable margarine
pinch of salt
75ml (3fl oz) cold water
(or buy Jus-Rol shortcrust ready-made
pastry from most supermarkets)
Filling
2 tbsp sunflower or olive oil
6 veggie sausages*
2 medium onions, sliced into rings
100g (4oz) mushrooms, chopped
1 x 400g tin chopped tomatoes, drained slightly
2 tsp bouquet garni or mixed herbs
salt and black pepper
1. Make the pastry by sieving both flours in to a large bowl (or use ready-made pastry). Add the pinch of salt.
2. Place the margarine in to the centre of the flour, coat it in the flour and then break it up in to smaller pieces. Rub the margarine gently in to the flour until the mixture resembles fine breadcrumbs.
3. Add the water gradually until you have a moist, but not sticky, dough (add more flour if necessary).
4. Cover and place in the fridge while you make the filling.
5. Preheat the oven to 375ºF/190ºC/ Gas Mark 5.
6. Chop the sausages in to thick pieces (let them defrost first if frozen). Heat the oil in a frying pan and add the sausages. Fry them for a few minutes, turning frequently until cooked through. Remove them from the frying pan and put to one side.
7. Gently cook the onions in the frying pan (add a touch more oil if needed) until the pan is full of separated caramelised rings. Add the mushrooms and herbs and cook until the mushrooms are a light golden brown.
8. Remove from the heat and add the tomatoes, sausages, salt and pepper. Mix through gently.
9. Grease a 10 inch flan dish.
10. Flour a work surface then remove the pastry dough from the fridge and knead gently.
11. Roll out on the floured surface in to a large circle, about 2-3 inches bigger than the base of the flan dish.
12. Lift up the pastry gently and carefully place it in to the dish. Ease the pastry down around the inside rim then splay over the edges. Roll the rolling pin over the top of the flan dish so that you have a perfectly neat pastry case. Trim the edges.
13. Spoon the filling in to the pastry case, pat down gently and smooth out evenly.
14. Bake in the centre of the oven for 30 minutes.

LEEK AND ALMOND TART

Serves 8-12
This is a wonderfully creamy tart, delicious served hot or cold with steamed vegetables or a salad.
Pastry
100g (4oz) plain flour
100g (4oz) self-raising flour
100g (4oz) vegetable margarine
pinch of salt
75ml (3fl oz) cold water
(or buy Jus-Rol shortcrust ready-made
pastry from most supermarkets)
Filling
3 tbsp sunflower oil
2 large or 3 medium sized leeks, thinly sliced
225g (8oz) almond, flaked
100g (4oz) almonds, ground
100g (4oz) cashews, ground
2 tsp marjoram
1 tsp soy sauce
375ml (13fl oz) cold water
salt and pepper
1. Make the pastry by sieving both flours in to a large bowl (or use ready-made pastry). Add the pinch of salt.
2. Place the margarine in to the centre of the flour, coat it in the flour and then break it up in to smaller pieces. Rub the margarine gently in to the flour until the mixture resembles fine breadcrumbs.
3. Add the water gradually until you have a moist, but not sticky, dough (add more flour if necessary).
4. Cover and place in the fridge while you make the filling.
5. Preheat the oven to 375ºF/190ºC/ Gas Mark 5.
6. Heat the oil in a heavy-based pan, add the leeks, cover and gently cook until they are soft.
7. Add the flaked almonds, soy sauce and marjoram and cook for a further few minutes.
8. Put the water, ground almonds and cashews in to a liquidiser and blend until thick, smooth and creamy.
9. Combine the creamy nut mixture with the leek mixture, add a pinch of salt and pepper and mix gently but thoroughly. (If the mixture is too wet add extra ground nuts.)
10. Follow steps 9-14 on page 14.
The mixture will have remained pale so if a darker top is preferred, brown under the grill for a few minutes.

NUT CROQUETTES

Serves 4
These are gorgeous with roast potatoes and parsnips, steamed broccoli and julienne carrots, drenched in gravy.
1 tbsp sunflower oil
1 onion, finely chopped
1 clove garlic, crushed
100g (4oz) mushrooms, finely chopped
2 tsp ground coriander
2 tsp bouquet garni
2 tbsp flour
90 ml (6 tbsp) water
2 tsp soy sauce
100g (4oz) brazil nuts, ground
100g (4oz) breadcrumbs
black pepper
extra oil and flour for coating and frying
1. Heat the oil, add the onion and fry for a few minutes until softened. Add the garlic and mushrooms and fry until the mushrooms are golden brown.
2. Remove from the heat. Mix in the coriander, bouquet garni, soy sauce and salt and pepper.
3. Stir in the flour and gradually add the water so as to avoid lumps.
4. Add the nuts and breadcrumbs and mix well. (If the mixture is too wet add more breadcrumbs, or too dry add more water.)
5. Divide the mixture into 8 and roll into croquettes.
6. Lightly flour a work surface and roll each croquette in the flour.
7. Heat the additional oil in a frying pan and fry the croquettes until golden brown and crispy.
Variations: you can also shape the mixture into burgers, cook in the same way and serve in a large burger bun with lots of salad and egg-free mayonnaise.
Or for a delicious nut roast you can double the mixture, press it in to a greased loaf tin, cover with foil and cook in a 180ºC/350ºF/Gas Mark 4 oven for 45 minutes.

CHICKPEA AND APRICOT COUS COUS

Serves 4
Adding something fruity to a savoury dish is a great way to bring out the flavours. Cous cous is a grain made from wheat that can be interchanged with rice in most dishes.
3 tbsp olive oil
1 medium onion, chopped
1 clove garlic, chopped
1 red pepper, chopped
1 large carrot, thickly sliced
1 medium aubergine, chopped in to chunks
1 courgette, thickly sliced
100g (4oz) dried apricots, halved
1 x 410g tin chickpeas, rinsed and drained
1 x 700g jar passata (creamed tomatoes)
2 tsp cumin
2 tsp ginger
1 tsp cinnamon
300g (10oz) cous cous
500ml (18fl oz) vegetable stock
1. In a large saucepan, fry the onion in the oil for a few minutes until soft.
2. Add the garlic, pepper, carrot, aubergine and courgette and fry for around 5 minutes.
3. Add the spices and stir for a further few minutes. (If it needs some moisture, pour in a little of the passata.)
4. Add the apricots, chick peas and passata. Mix well, cover and simmer over a low heat for 45 minutes, stirring regularly.
5. After the vegetables have been simmering for half an hour start to make the cous cous. Put the cous cous in to a large heat proof dish and pour the boiling hot stock over it. Stir gently then leave to absorb the liquid for around 10 minutes.
6. Fluff up the cous cous with a fork and serve with the saucy vegetables on top.

SPAGHETTI BOLOGNESE

Serves 4
The great thing about the base ingredients of a Bolognese sauce is that depending on the herbs and spices you add, it can be used to make curries, chillies, shepherds pie, lasagne and so on. The recipe below is for spaghetti bolognese, but variations follow.
2 tbsp olive oil (for the pasta dishes, or
sunflower oil for the rice ones)
1 large onion, chopped
3 cloves of garlic, crushed
1⁄2 red pepper, chopped
1 medium courgette, chopped in half
lengthways then sliced
100g (4oz) mushrooms, chopped
225g (8oz) veggie mince*
2 x 400g tins of chopped tomatoes
1 tbsp tomato purée
2 bay leaves
3 tsp basil
2 tsp oregano
1. Fry the onion and red pepper in the oil until soft.
2. Add the garlic, courgette and mushrooms and cook until the mushrooms are golden brown.
3. Add the mince and herbs and fry for 4-5 minutes, stirring constantly. (If the mixture sticks and needs a bit of moisture use some of the juice from the tinned tomatoes.)
4. Add the purée and tinned tomatoes, stir well and simmer for 10 minutes over a low heat.
5. Serve on a bed of cooked spaghetti (allow 75g (3oz) dry weight per person) andgarnish with grated dairy-free cheese or Parmezano and chopped olives.

LUSCIOUS LASAGNE

Follow the Spaghetti Bolognese recipe steps 1-4. Make a ‘cheese’ sauce by melting 50g (2oz) vegetable margarine in a saucepan, add 2 tbsp (1⁄2oz) plain flour and mix to a thin paste. Remove from heat and grate in 100g (4oz) dairy-free cheese*. Return to heat and gradually pour in 425ml (15fl oz) of soya milk. Heat gently until ‘cheese’ has melted and you have a fairly thin sauce (wetter and thinner than you would normally expect). Using a deep casserole dish, alternately layer bolognese sauce, ‘cheese’ sauce and sheets of durum wheat lasagne, finishing with a layer of ‘cheese’ sauce.
Cook at 350ºF/180ºC/Gas Mark 4 for 45 minutes.
Serve with a crisp mixed salad.

COCONUT CURRY

Replace the last three Spaghetti Bolognese ingredients with 1 tsp each of medium hot curry powder, cumin, coriander, garam masala and 1⁄4 block of chopped, creamed coconut and serve on a bed of cooked basmati rice (allow 75g (3oz) dry weight per person). (To make the rice light yellow, add a pinch of turmeric to the cooking water.)

CHILLI NON-CARNE

Replace the last three Spaghetti Bolognese ingredients with 1 tsp each of chilli powder, paprika and cumin, 1 tbsp peanut butter, 100g (4oz) sweetcorn and 100g (4oz) kidney beans, cooked, rinsed and drained. Serve on a bed of cooked long grain rice (allow 75g (3oz) per person).

SHEPHERDESS PIE

Replace the last three Spaghetti Bolognese ingredients with 3 tsp bouquet garni and place in a deep ovenproof dish. Top with mashed potato (see box) and cook at 375ºF/190ºC/Gas Mark 5 for 30 minutes.

MASHED POTATOES

Mashed potatoes are so easy to make. Peel the potatoes, chop into quarters, or smaller if the spuds are really big! Boil for about 20 minutes, when ready the potatoes should slip off the blade of a knife easily when speared and should look slightly floury. Add a knob of vegetable margarine, a splash of soya milk, salt and black pepper and mash thoroughly with a potato masher until smooth and creamy - add more vegetable margarine or milk if necessary. For a tasty variation you could try adding a dairy-free cheese (e.g. grated Cheezly, Scheese) or a generous sprinkle of Parmezano.

CHOCOLATE BANANA CAKE

Serves 8
This is one of the many delights that my wife Vicky bakes regularly. We hope you enjoy it too!
225g (8oz) plain flour
50g (2oz) cocoa powder
2 tsp baking powder
3 bananas, medium ripe
150ml (5fl oz) soya milk
200g (7oz) caster sugar
3 drops vanilla essence (optional)
100g (4oz) vegetable margarine, melted
Filling
175g (6oz) vegetable margarine
100g (4oz) icing sugar
1 tbsp cocoa powder
Splash of soya milk/orange juice (optional)
1. Preheat the oven to 350ºF/180ºC/Gas Mark 4.
2. Sift the flour, cocoa powder and baking powder together.
3. Mix together the bananas, soya milk, sugar and vanilla essence, either in a blender or by hand.
4. Pour the banana mixture and melted margarine in to the dry ingredients and mix thoroughly.
5. Grease two 7 inch cake tins and pour half of the cake mixture in to each.
6. Cook in the centre of the oven for about 45 minutes.
7. Cool on a wire rack.
8. Cream the filling ingredients together - add the tiniest splash of soya milk or orange juice if the mixture is too stiff.
9. Sandwich the two cakes together with two thirds of the filling and spread the rest over the top.

MAPLE, DATE AND PECAN PARCELS

Makes 8
You can substitute the fruit and nuts for any combination you like - cherry and walnut works well, as does almond and apricot. These are gorgeous straight from the oven with dairy-free ice cream, or once cooled have with a cuppa - they’re a bit like Danish pastries! Try and get filo pastry that is no bigger than 30cmx20cm (12”x8”) - if it’s much bigger it becomes sparse on filling and fiddlier to fold.
8 sheets filo pastry
1 tsp mixed spice
4 tbsp icing sugar
100g (4oz) pecans, chopped
100g (4oz) dates, chopped
4 tbsp maple syrup
85g (3oz) vegetable margarine, melted
1. If the filo pastry you have bought is frozen allow it to defrost thoroughly before starting.
2. Preheat the oven to 400ºF/200ºC/Gas Mark 6.
3. Stir the mixed spice into the icing sugar.
4. Carefully separate one sheet of filo pastry and lay flat on to a work surface. Brush with melted margarine.
5. Sprinkle 11⁄2 tsp of the sugar mixture over half of the pastry lengthways.
6. Sprinkle 1⁄8 (121⁄2g/1⁄2oz) of the pecans on top of the sugar.
7. Fold the plain side of the pastry over the side with the filling on and press around the edges.
8. Place 1⁄8 (121⁄2g/1⁄2oz) of the dates on top and drizzle with 11⁄2 tsp of maple syrup.
9. Fold the bottom left corner up to the opposite edge to form a triangle. Then keep folding the triangle over and over down the pastry until you reach the end of the pastry.
10. Repeat steps 4 to 9 until you have 8 parcels.
11. Place the parcels onto a greased baking tray and brush the top with melted margarine.
12. Cook on the top shelf of the oven for 10 minutes or until golden brown.

NO-BAKE CHOCCIE BICCIE CAKE

Makes approx. 15 pieces
This is absolutely gorgeous and totally simple to make - if you have young kids they’ll love helping you make it.
225g (8oz) digestives, roughly crushed
85g (3oz) vegetable margarine
50g (2oz) golden syrup
50g (2oz) sultanas or raisins
25g (1oz) cherries, chopped
25g (1oz) pecan nuts, chopped
25g (1oz) dark chocolate chips
225g (8oz) dark cooking chocolate
extra cherries and pecan nuts (optional for
decoration)
1. Melt the margarine and syrup together in a small saucepan.
2. In a large bowl mix together the biscuits, sultanas or raisins, cherries, chocolate chips and nuts.
3. Pour the margarine and syrup mixture into the biscuit mixture and combine thoroughly.
4. Pour the mixture in to a small, greased baking tray and press down evenly in to the corners. Place in the fridge to harden.
5. (If you are getting young children to help, don’t let them help with steps 5-6) Meanwhile bring a small pan of water to the boil and then turn the heat to the minimum setting.
6. Place a bowl on top of the pan. Break the chocolate in to the bowl and stir it until melted.
7. Take the baking tray out of the fridge and spread the melted chocolate evenly over the top of it.
Decorate with a few nuts or cherries if desired and put back in the fridge until the chocolate has rehardened.
8. Remove from the fridge and cut in to pieces.

MARTIN’S CHRISTMAS PUDDING

Makes a very large 4 pint family pudding
One of my favourites! Don’t let the ingredients or cooking time put you off making this pudding - the effort is minimal and the end result is light and delicious!
450g (1lb) plain flour
450g (1lb) currants
450g (1lb) brown sugar
450g (1lb) potato, cooked, mashed and cooled
450g (1lb) carrots, peeled and grated
225g (8oz) apples, peeled, cored and chopped
100g (4oz) raisins
100g (4oz) nuts, chopped
1 tsp grated nutmeg
1 tsp mixed spice
450g (1lb) vegetable margarine, melted
pinch of salt
1. Thoroughly mix all of the ingredients together in a very large mixing bowl.
2. Put the mixture into a large greased pudding basin (approx. 4 pint or larger) – it should come two thirds of the way up the height of the basin.
3. If the basin has its own lid (many plastic ones do) put it on. If not cover with greaseproof paper and tie with string, put some foil on top and tie that with string too to ensure no water gets in.
4. Place in a very large saucepan of water (water should come up to two thirds of basin), cover and boil for six hours. To ensure the water level doesn’t drop too much keep topping up with boiling water at least once an hour.
5. Serve with dairy-free cream* or ice cream*.
Variation: you can split the mixture in to several smaller pudding basins. If you make it in advance re-boil it for 2 hours or microwave for a few minutes to ensure that it is reheated thoroughly. It also tastes wonderful eaten cold.

*GLOSSARY - ANIMAL FREE STORE CUPBOARD

These products are available from your local health food store and most big supermarkets. This list is by no means comprehensive, please contact Viva! for the L-Plate Vegetarian or L-Plate Vegan for details of more products.
Soya milk: see page 5 ‘Cereal Thriller’
Soya cream: Alpro Soya Dream; Granose Soya Creem
Natural soya yoghurt: Alpro Organic Yofu Plain, So Good Plain, Granovita Deluxe Soyage Plain, Sojasun
Soya cream cheese: Fayrefield Swedish Soft - Original, Garlic & Herb; Redwood Cream Style Cheezly - Sour Cream & Chive, Garlic & Herb, Original; Tofutti Creamy Smooth - Garlic & Herbs, French Onion, Herb & Chives, Original
Hard soya cheese: Redwood Cheezly - Mature Cheddar, Mature Cheddar with Cranberries, Garlic & Herb, Nacho Style, Feta Style, Smokey Style with Added Bacon Style Pieces; Bute Island Scheese - Cheddar, Cheddar with Chives, Cheshire, Edam, Emmental, Gouda, Mozzarella, Blue, Hickory Smoked Style
Soya Parmesan: Florentino Parmezano
Dairy-free margarine: Pure - Sunflower, Organic, Soya; Pura Dairy Free; Suma - Sunflower, Soya, Low Fat; most supermarket own brand soya or dairy-free
Ice cream: Fayrefield Swedish Glace; Tofutti Supreme
Egg-free mayonnaise: Plamil - Plain, Chilli, Garlic, Tarragon; Granovita Mayola! - Original, Garlic, Lemon
Vegetarian Worcester sauce: Geo Organics; Life
‘Sausages’: see page 6 ‘Feels Like Fry Day’
‘Bacon’: Redwood Rashers - Organic, Streaky-Style, Tempeh
Mince: Realeat VegeMince

Inclusion of a product or company within this guide does not constitute endorsement by Martin Shaw or Viva!. The aim of this guide is to help and encourage people to move towards a more compassionate way of life and products are included purely on the basis that they contain no animal products. We urge you to think of other ethical considerations when shopping too, such as buy Fair Trade, organic, locally produced and seasonal produce.