THE VEGAN NEWS

SPRING 2008

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In This Issue:

Spring Recipe(s)

Mediterranean Olive Bread

Source: From The Joy of Vegan Baking by Colleen Patrick-Goudreau (Fair Winds Press, 2007)

Ingredients

Method

  1. Preheat the oven to Gas Mark 4 (180 deg C or 350 F).
  2. Lightly grease an 8" (20 cm) or 9" (23 cm) loaf pan.
  3. In a food processor, whip the flaxseed and water together until thick and creamy.
  4. In a large bowl, thoroughly combine the flours, baking powder, rosemary and salt. 
  5. In a separate bowl, combine the flaxseed mixture, milk and olive oil. 
  6. Add the wet mixture to the dry and fold until about three quarters of the dry ingredients are moistened. Add the walnuts, olives and tomatoes and fold just until the pieces are distributed and the dry ingredients are moistened; the batter will be stiff and a little sticky. 
  7. Scrape the batter into the loaf pan and spread evenly.
  8. Bake until a toothpick inserted into the centre comes out clean, about 40 minutes. 
  9. Let cool in the pan on a rack for 5-10 minutes before unmoulding to cool completely on the rack.
Makes 1 standard-size loaf.

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Spring Product Reviews

Organic Raw Soap

Raw Soap These hand-made, organic, pure soaps are produced by Raw Gaia, using a special low temperature process where the temperature never exceeds 40 degrees C. This means that they are still 'alive' and that the ingredients retain their antioxidants, vitamins, minerals and EFAs.  All Raw Gaia products are free from any synthetic or potentially toxic ingredients, the soaps being made entirely from natural ingredients such as cold-pressed oils, butters and essential oils.  This product is available in either Lavender or Rose Geranium.  When I tested out these soap samples I found that both soaps produced a nice creamy lather. The Lavender soap had a fantastic, strong lavender smell, whereas the Rose Geranium had a more delicate and pleasant aroma that reminded me of lychees. These soap bars can be purchased directly from Raw Gaia and are also available from some health food shops. They cost £3.95 for a 110g bar. 

Organic Raw Chocolate Face Pack
Recently launched by Raw Gaia, this raw chocolate face pack arrives in a small jar looking remarkably like cocoa powder. To make up the face pack you simply blend 1 tsp. of the powder with enough water to make a thick cream. This is then applied to the face and left for 5-10 minutes before rinsing it off again. Completely chemical free, with a most interesting smell and made from pure, natural, unheated ingredients such as organic, cold-pressed cocoa powder, red clay, turmeric and amla fruit powder, this face pack is amazingly high in antioxidants. When I tested  this product I found that it really did leave my skin clean, glowing and feeling quite smooth just as it claims on the jar. However, due to its rich dark chocolate colour, I found the product somewhat messy to use.  Therefore, I would recommend using an old towel (or face flannel) just in case it stains and also be prepared to give the sink a good rinse out after use.  Otherwise I was quite impressed by this skin care product. This must be chocolate at it's best with no extra added fat or sugar to spoil the chocolate's beneficial properties! So if you fancy a bit of pampering and a new radiant feel to your skin, then why not treat yourself to a pot this Easter?   To order, or to find out more about this product visit Raw Gaia or phone 01273 311476.  A 50g pot costs £8.20 (postage included).

 Hemp Hoodlamb Classic Jacket
I would also ust like to mention this new winter jacket here, although I haven't personally tested this product. It's made from 55% hemp and 45% cotton and has a hemp, vegan fur lining to keep out the chill. Wind and water resistant with secret pockets and many other interesting features, it's available in Tan, Black, Blue, Green, Natural, Brown & NEW CANNAFLAGE. There's a ladies' version too, which looks very cosy and warm.  It costs £175.00 and is available from The Hemp Shop in Brighton.

New! VON Bags
von shoulder bag
The hard-wearing, Jute VON Bags, mentioned in the Spring 2007 issue, are now available with shoulder straps as well as in the earlier handled version.   I tested out the dark green shoulder bag and can only say that it is a very useful, strong, attractive-looking and practical bag that carries an important message. The shoulder strap version costs £4.00 (two or more £3.50 each), whereas the original VON bags with handles cost £3.50 (two or more £3.00 each). VON BAG_ HANDLES The bags are available in dark green or chocolate brown and can be obtained by mail order from VON.  The postage is an extra £2.00.

To order your bag(s), send cheques payable to 'Vegan Organic Network' to:  John & Ziggy (VON), 50a Macnaghten Rd, Southampton, Hampshire SO18 1GJ.

Do visit VON's website to find out more about the aims of The Vegan Organic Network. Here you can also download an up-to-date copy of their Merchandise Catalogue.

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Gardening News

Spring Sowing and Planting Schedule: For more information on what to plant throughout March, April and May see the GARDENING DIARY.

First of all I would just like to give a mention to Great Big Plants, which is the first energy drink for plants.  It's 100% organic. 'Great Big Plants is a liquid that energizes and jump starts plants. It is a combination of organic compost, minerals and nutrients vital for superior plant growth that are missing from fertilizers.' 'DERIVED FROM ALL NATURAL SOURCES AND ORGANICALLY CERTIFIED, Great Big Plants gives an energy boost to all vegetables, fruits, shrubs, trees, lawns and potted plants.' To find out more about this product, or to order some, please visit the Great Big Plants web site.

Also The Organic Gardening Catalogue has just introduced a new range of sprouting seeds.  Go-Sprout organic sprouting seeds are available in six varieties (Digestion, Performance, Antioxidant, Gourmet, Love and Energy), which are packed in air-tight tubs, each containing 200g of seeds.  This range consists of 27 types of seeds and includes chia, garlic chive, purslane, black radish, broccoli and birds foot. These seeds are used with the Go Sprout, an easy-to-use, dual flask system that uses the heat of germination to provide a humidified air flow so that you won't normally need to rinse your spouts on a daily basis. The seeds cost £6.25 - £7.25 for a 200g tub and the Go Sprout itself is just £24.95. Orderline: 0845 130 1304.

I would also recommend trying the very tasty, organic radish seeds offered in the nutrition section of the Penny Brohn Cancer Care catalogue.  These colourful and strongly-flavoured seeds are excellent value at £1.74 for 125g. This catalogue offers sprouting equipment and a range of sprouting seeds including alfalfa, broccoli, mustard, aduki beans, poppy seeds, as well as an organic 3 day sprouting salad mix. Their Order line is: 01275 370112.
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HELP NEEDED WITH OXFORD BEE COMPANY CLEANUP

In past issues I have often mentioned the Oxford Bee Company, a company which sold bee nests and other related bee products.  This company has since closed down and unfortunately the website has been taken over by a porn site.  Back issues of Vegan News may still contain redundant links to this website. If you come across one of these links, then do not click on it as you may find the material offensive.  It would be most helpful, if you could copy and paste the url of the page you are viewing into an email and send it to me so that I can locate the page and remove these links from back issues.  I apologise for any inconvenience caused, but other than removing all of the back issues there is not much else I can do due to the sheer volume of work involved in combing through over 10 years of back issues. Email any urls you find to me on: paulinelloyd1@btinternet.com Thanks so much for your help.  The Editor.

Incidentally, if you wish to purchase any Oxford Bee Company products these are available from:  http://www.bucknur.com/acatalog/Index_Pollination_Bees_27.html#aBEEN5

I haven't received much feedback from readers regarding this issue.  Hopefully this is because I have managed to eradicate most of these links already myself.  However, do email me if you find any more!

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Growing For Health

Broccoli

Cultivation:
This hardy, nutritious and extremely useful green vegetable belongs to the cabbage family (Brassicaceae). Broccoli is essentially a cool season crop, producing heads mainly in the spring or autumn. However, by sowing a wide range of different varieties it's possible to produce an almost continuous supply of home-grown broccoli for much of the year.

Broccoli is usually subdivided into two main types:

1. Sprouting Broccoli is the earliest and hardiest type of broccoli, producing either purple or white shoots in March or April. The heads of these very productive and handsome plants should be harvested when still tightly in bud, along with their leaves and stalks, which can also be eaten.  Sprouting broccoli is usually sown in late April, with the young plants being transplanted to their final growing position in June/July for harvesting the following spring.  Plant a mixture of Purple Sprouting Early and Purple Sprouting Late for March and April harvesting and perhaps an earlier variety such as Rudolph, Early White Sprouting White Eye, or Red Arrow for winter/early spring harvesting. Use Nine Star Perennial broccoli for harvesting in late spring. (Note: Providing all of the heads of this variety are harvested so that it does not flower it will continue to produce a crop every year.) Bordeaux is a sprouting variety that can be sown from February to May, cropping June-November and Spike is a quick-growing variety of purple sprouting broccoli that is ready around August in the year of planting. Wok Brocc is a rather nice sweet, nutty-flavoured type of oriental sprouting broccoli that can be picked from June until the winter with successional sowing and can be eaten raw or used in stir fries.

2. Calabrese - also known as Italian Broccoli. This large-headed broccoli resembles a cauliflower and matures much faster that sprouting broccoli. Calabrese is not frost hardy and is ready for eating between June and September in the year of planting, except for the variety Toro which can be over wintered.  For an early crop sow calabrese under glass in March and plant out in April under a fleece, otherwise make direct sowings between April and June for harvesting around August/September. Varieties of Calabrese include Tiara, Chevalier, Corvet F1, Waltham, Tendergreen F1 and Belstar F1.  Last year I tried out Fiesta F1, available from the Organic Gardening Catalogue and found that it produced tasty heads in the late summer. More unusual kinds of Calabrese include Veronica F1, Crown & Sceptres and Romanesco, the latter having lime-green, pyramid-shaped heads. Paradoxically, green sprouting broccoli is usually classified as a calabrese rather than as a sprouting broccoli and like calabrese is sown in April to mature in August of the same year.

Finally, don't forget that sprouted broccoli seeds can be eaten raw for maximum nutritional benefit.  However, special, untreated seeds need to be purchased for this purpose.  These can be obtained from various seed catalogues such as the Organic Gardening Catalogue and Penny Brohn Cancer Care. Incidentally, the broccoli seeds can simply be sprinkled onto tissue paper in a punnet and grown like mustard and cress, if you don't have a special sprouter.  Just make sure that you keep the tissue paper damp. When ready, harvest with a pair of scissors.  For more information on growing your own sprouts refer to my earlier sprouting article.

Uses: Broccoli sprouts are very tasty and can be eaten raw in a salad or used as a garnish for sandwiches etc. Florets of calabrese and purple sprouting broccoli can also be eaten raw in a salad, or eaten with dips, but are more commonly eaten as a cooked vegetable.  If you can't eat your broccoli raw, then steaming the broccoli is the best way to preserve its nutrients. Alternatively, it can be quickly stir- fried until it's just done (Note: it's possible to stir fry  using a small amount of water instead of fat. Much healthier!) or microwaved in a little water. Broccoli can be added to most dishes including soups, pasta sauces, quiche, curry and vegetable bakes. Why not try broccoli cheese as a green alternative to cauliflower cheese? Don't forget that the broccoli's leaves and the peeled and chopped stems can be eaten when cooked as well as the florets. Cooked broccoli can also be pureed.

Health Benefits:  Quite a few scientific studies have shown that diets high in cruciferous vegetables appear to be linked with a lower risk of developing certain cancers.  For example one study of  29,361 men by Dr Richard Hayes at the US National Cancer Institute in Maryland found that men who ate more than a serving of either broccoli or cauliflower each week almost halved their risk of developing advanced stage prostate cancer when compared with their peers who ate these vegetables less than once a month. It is thought that certain compounds present in broccoli may have anti-cancer properties.  These include indoles (such as indole-3-carbinol), which are known to help to inactivate the harmful oestrogens that promote tumour growth, and sulforaphane which stimulates cells to produce cancer-fighting enzymes. As broccoli is a good source of calcium, it's a good idea to consume some (along with other calcium-rich greens such as kale) regularly in a dairy-free diet in order to help to prevent osteoporosis.

Nutrition: Broccoli is a rich source of vitamins and minerals, being particularly high in the vitamins A and C and a good source of calcium (about 72mg/cup when cooked), magnesium and iron. Containing only 31 calories per cup, it provides about 9% fibre and 3-6% protein.

Mail Order Suppliers Include:

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 In the Wildlife Garden  

Many wildflowers and commonly grown garden plants are beneficial to animals and can be used to attract wildlife into your garden.  Some of the plants, trees and shrubs that are suitable for this purpose have been covered in previous issues and are listed in The Wildflower Index. Plants that are also suitable for growing in a cottage garden are now marked with the letters CTGR in this index.

Cottage Garden Plants

In this new section I am going to cover some of  the plants that would traditionally be planted in a cottage garden. I will focus on cottage garden plants that are particularly valuable to wildlife. 

Holly (Ilex aquifolium)
Growing up to 20 m in height this attractive, evergreen,  native shrub produces red berries (on female trees only) that are loved by birds, especially thrushes and blackbirds. In addition birds often like to nest in holly bushes because the prickles provide plenty of protection against predators.  Holly is also the larval food plant for the caterpillars of the holly blue, which lays it eggs on the holly flowers in the spring.  Swallow-tailed moth caterpillars will also feed on it.  Holly can be grown as a shrub, as a small tree, in a hedge, or used for topiary. Berries will only be produced if there is a male and female tree.  If you don't have enough room for two holly trees, then select a self-fertile variety such as 'J. C. van Tol' or 'Pyramidalis'.

Spindle (Euonymus europaeus)
Growing up to 10 m in height the spindle tree bears bright orange, four-lobed capsules that contain four orange-coloured seeds. The fruits are green at first, turn shocking pink in the autumn and then open to reveal the orange seeds, which are much loved by birds.  Spindle is the larval food plant for both the holly blue and brimstone butterfly larvae and its leaves are also eaten by magpie moth and carnation tortix moth caterpillars. Bought, ready-grown plants should be planted out in the spring. This native tree gets its name because its thin stems were used as spindles for the hand-spinning of wool. Spindle can be used to make a hedge or planted in a woodland and is fairly easy to grow.  Its leaves turn bright red in the autumn.

Hazel (Corylus avellana)
Growing up to 6 m in height, hazel is of great value to wildlife. Its nuts are eaten by woodpeckers, pheasants, pigeons, jays and nuthatches and also by mammals such as dormice, badgers, deer, bank and water voles, wood mice and grey squirrels.  In addition this tree is the larval food plant for many moths including the Kentish glory moth, large emerald, magpie moth, vapourer moth, lobster moth, nut-tree tussock and buff arches.  The catkins, produced in the spring provide early nectar for bees and butterflies.  Hazels are not self-fertile so there needs to be another tree nearby. Best used as a mixed hedge to produce a traditional cottage effect.

Crab Apple (Malus sylvestris)
The fruit of this native tree is eaten in the autumn by blackbirds, thrushes, redwings, fieldfares, ring-necked parakeets, waxwings, jays, pheasants, green woodpeckers and blackcaps. 'John Downie' is a good variety to plant as it is attractive to birds and can be used for jam making.  Crab apple supports over  90 species of insects. The fruits are edible and can be used to make crab apple jelly, jam and wine.  Crab apple grows up to 10 m and is best used in a hedge or woodland area. 

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Other Interesting Websites

The Vegan Society (UK)
An excellent source of information for new vegans, or for anyone who is thinking of going vegan. You can also shop or become a member online.

Veginity
Learn how to create scrumptious veggie/vegan dishes from around the world with Mark Senn, the Veginity chef.  This site also caters for other special dietary requirements such celiac, wheat intolerant and the lactose  intolerant.  You can sign up for a free monthly newsletter and then receive a free copy of the seven-day mini course The Ultimate Vegan Dinner Party, plus free monthly downloadable recipes and other special offers.

Namaste UK
This website sells a wide range of fairly-traded Namaste products in the UK, including clothing, furniture, jewellery, ornaments, soft furnishing and fragrances. There's even a special section for the kids full of brightly-coloured and funky clothes and furnishings. Not all of the products are vegan though.


Vegetarian Health
A site offering tips on how to successfully become a vegetarian.  There's also a free twenty chapter vegetarian E book containing recipes and covering many of the  issues associated with becoming a vegetarian, including eating out, shopping, veggie kids etc.  This site looks promising, but is still being developed.


Green Vee
This is a new ethical footwear company offering a nice-looking, brown, Dalesway vegan walking boot with a vibram sole. It is planning to introduce a range of casual boots and shoes soon, so keep an eye on this web site for new product information.


Eurotopia
Produces a European directory of ecovillages and communal lifestyles. Recommended reading for anyone who is seeking a community in which to live. You can order a copy of this directory online from Eurotopia.

Zero Carbon Britain
Free pdf. download available from the Centre of Alternative Technology. Zero Carbon Britain details how Britain can eliminate emissions from fossil fuels in 20 years and break dependence on imported energy. It demonstrates how this can be achieved by halving energy demand and installing massive renewable energy generation.
 
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Spring Book Review(s)

The Ultimate Vegan Dinner Party by Mark Senn (Veginity, 2007)
If you're thinking of holding a vegan dinner party, then you may be interested in completing this cookery course designed by Mark  Senn. You can sign up for your FREE copy of this seven part mini-cookery course at the Veginity website.  The pdf links then start to arrive in seven installments. First to arrive is Pre-dinner Drinks, which offers tips on making peach champagne cocktails. The next installment offers training in making Canapés, using a Bilini theme and explains how to produce bite-sized canapés with four different toppings. In  Starters you'll learn how to prepare Oven Baked Potato & Spinach Samosa.  Then comes an Apple & Mint Sorbet to refresh the palate before learning how to produce the main course of Polenta Putanesca (polenta served with an easy pasta sauce).  Dessert is Mille Fliuers (a thousand leaves), which is basically strawberries with chocolate and cream in puff pastry leaves. Then finally, you'll learn how to prepare Hot Chocolate to be served with Rum Balls. Well done Mark for providing this interesting course!

The Joy of Vegan Baking by Colleen Patrick-Goudreau (Fair Winds Press, 2007)

Vegan Baking This is a beautifully illustrated book, containing over 150 mouthwatering vegan recipes.  After explaining  why eating vegan is a powerful, compassionate and healthy way to live, the author goes on to cover vegan egg replacers and cow's milk and butter alternatives in some detail. She then provides some tips on how to select recipes and to shop for ingredients. The book's title is perhaps somewhat misleading as this book also includes recipes for beverages, spreads, smoothies, sorbets and confectionery, as well as providing lots of recipes for baked goods such as muffins, scones, cakes, breads & rolls, pies, cookies, crumbles, desserts and Crêpes.  There are many useful hints and tips scattered throughout this book. It also contains some ideas on how to transition away from bad eating habits and there's even a guide to eating and storing apples.

Containing added fats and sugar, this collection of recipes is perhaps best viewed as a source of recipes for special occasions and occasional treats rather than for daily consumption.  As many of these recipes require an oven, I'm afraid they remain largely untested as my oven broke down a long time ago. However, if the photos are anything to go by,  then these professional-looking baked goodies shouldn't fail to impress vegan and non-vegan friends alike.


 Price £12.99 ($19.95).  ISBN: 978 1 59233 280 9 & ISBN 1 59233 280 3.  This book is available from Fair Winds Press.
It is also available from Amazon UK for £8.44 (used versions are available from £4.92).
Colleen Patrick-Goudreau is the founder of Compassionate Cooks.

Striking At the Roots: A Practical Guide to Animal Activism by Mark Hawthorne (O Books, January 2008)

Striking At the Roots Would you like to do more to help animals? If so, then this newly published book - aimed at both beginners and the more experienced activist -  provides the information and resources you need to become a more effective activist. Containing plenty of suggestions and tips on how to become a better advocate for animals, this stimulating book covers a wide variety of approaches to animal activism, some legal and some not so legal, but all aimed at improving the lot of animals. Essentially, you will learn how to educate others to see how their daily eating and buying habits help to support animal exploitation and how by changing their choices they can help to reduce animal suffering. 

There's advice on leafleting, writing articles to editors & policymakers, tips on effective tabling (holding a stall), on attending protests and demonstrations and on the positive use of vegan food to educate non-vegans, for example by providing vegetarian starter kits, running cookery classes, holding dinner parties/organising food fairs and feed-ins etc. Later chapters cover topics such as corporate campaigning, voluntary work at shelters/animal sanctuaries and rescue centres, the use of multimedia and the Internet as a tool to help animals, lobbying techniques and how to take direct action.  Finally, there's some useful tips on how to relieve stress and avoid burnout during difficult times.  Useful appendices include 'Knowing Your Rights' (useful if you're arrested!) and 'Eleven Things You Can Do Today To Help Animals'.

As Mark Hawthorne says: 'Remember: Reform simply does not occur when people stand idly by.  Let's get started.'

So why not get started by ordering your copy today?  You can order at either: O-Books.com or StrikingattheRoots.com

 Price £9.99/$19.95.  ISBN 9781846940910.

Note: This book is printed on 100% recycled paper, using chlorine-free processing. 

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