THE VEGAN NEWS

DECEMBER 1998


The Vegan News is written and edited by P M Lloyd. Please e-mail your contributions to the editor at: pauline@bury-rd.demon.co.uk or fill in the form provided.


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In This Month's Issue:

Recipe of the Month

Pauline's Chili Bean Stew

Ingredients:

Method

  1. Soak the dried beans overnight in cold water, or in boiling water for 1 hr. Drain.

  2. Prepare carrots, potatoes, tomatoes and onion as described above.

  3. Place all of the ingredients into the pressure cooker, except for the cornflour.

  4. Bring to pressure. Cook the stew for * 16-17 minutes. Release pressure and remove the lid.

  5. Stir in the cornflour and cook the stew, uncovered, until it has thickened.

Recipe Serves 2. Serve this stew with crusty bread.

* If you have an older pressure cooker, then you may have to adjust this time. Read your model's instructions and find out the recommended time for cooking butterbeans, then add on 1 or 2 minutes extra. Note: if the time is very different from the one given above, then you may need to add some extra fluid as well.

(See the December 1997 Vegan News for links to Christmas recipes.)

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Readers' Contributions

Nigel Bedrock from Norbury, London has sent in this recipe for Vegan Cauliflower Cheese.

Ingredients:


Method:

  1. Wash the cauli, break into large florets and boil in a large pan - I add the leaves too (yummy!).
  2. Meanwhile place the margarine, flour & milk in a large pan and heat slowly, stirring with a whisk.
  3. Bring to the boil and whisk until thickened - add milk or flour to get a custard type texture.
  4. Remove from heat and add remaining ingredients - ensure miso does not boil as its enzymes will be destroyed.
  5. Place cauli florets on plates and pour over sauce.
  6. Serve with salad, veg burgers or whatever you like.

This recipe is adapted from a sauce recipe devised by Amanda Sweet in her excellent book 'The Vegan Health Plan' (ISBN 0-85140-699-8).

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December Product Review

Tiki Marigold Cream
Made from marigold extract, wheatgerm and natural oils e.g. almond oil, this cream can be used during the day as a base for make up, or it can be used to nourish and moisturise the skin at night. This non-greasy product leaves the skin feeling smooth, but be careful not to get it in your eyes, as it can sting a bit! Entirely free from animal ingredients, it has not been tested on animals either. I paid £3.25 for a 60 g pot in Holland and Barretts.

Martlet Organic Mincemeat
Produced by Martlet Natural Foods, this organic mincemeat contains no added sugar and is sweetened only with organic agaven syrup. Made from carefully selected ingredients, this traditional mincemeat claims to be moist and bursting with flavour and it is suitable for both vegetarians and 'people on cow's milk-free diets'! Usually I only review things here, that I have tested personally, but as I won't be tasting my jar of mincemeat until 25th December, I decided to mention this product in this issue in case anyone else would like to try it out this Christmas. (I'll let you know my verdict in a later issue.) Look out for this mincemeat in your local health shop, although I have to confess I was very naughty and purchased my jar from Sainsburys for £1.49!

Vegan Xmas Cakes and Puddings
If you can't find a vegan Christmas pudding in your local shops, then the following organisations all offer animal-free puddings and Christmas cakes by mail order:

  1. The Village Bakery sells a vegan Christmas pudding, vegan mince pies and a vegan xmas cake (latter in wrapped cakes section under celebration fruit cake).
  2. Dr Hadwen Trust sells a vegan 'Rich Plum Pudding' for £4.99 plus p+p and a 'Celebration Fruit Cake' for £9.99. To order phone: 01462 436819.
  3. The Natural Collection offers an organic, vegan pudding (Ref No CH8008) for £5.50 plus p+p, six vegan mince pies for £3.25 and a Christmas cake (all made by the Village Bakery) for £12.50 plus p+p. To order phone: 01225 442288 or email: natcoll@ecotrade.co.uk

Also do look out for Sunnyvale's rich plum pudding in your health shop. I bought one last year in Holland and Barretts for £4.09 and although it was rather small, it tasted very nice and was quickly heated up in the microwave. Made from mainly organically grown ingredients, this animal-free (400 g) pudding is sweetened with apple juice and is packaged in recycled paper.

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Vegan Nutrition - Focusing on Iron

Iron is an essential trace element which is needed by the human body mainly to form the red blood pigment haemoglobin, but it is also found in the muscle protein myoglobin and is a constituent of a number of enzymes.

The daily dietary intake of iron, as recommended by the Department of Health (UK), is 1.7 mg for young babies, 7.8 mg for 1 year olds, 6.1-8.7 mg for children, 11.3-14.8 mg for teenagers, 14.8 mg for adult women and 8.7 mg for adult men. When the diet is low in iron, iron deficiency anaemia can occur once the body's store of iron has been used up and common symptoms of this disease include breathlessness, palpitations, giddiness, tiredness and poor concentration. Are vegans more prone to iron deficiency anaemia than omnivores? Studies have shown that iron deficiency is no more common in vegans than in the general population and that on average British vegans have a dietary iron intake of more than double the recommended amount. The best vegan plant sources of iron are listed below:

Iron-Rich Plant Foods:

(In mg/100g)

  1. Dulse = 150 mg
  2. Kelp = 100 mg
  3. Cumin Seed = 66.2 mg
  4. Hijiki = 29.0 mg
  5. Nori = 23.0 mg
  6. Blackstrap Molasses = 16.1 mg
  7. Kombu = 15.0 mg
  8. Wakame = 13.0 mg
  9. Bran = 12.9 mg
  10. Arame = 12.0 mg
  11. Pumpkin Seeds = 11.2 mg
  12. Sesame Seeds = 10.5 mg
  13. Wheatgerm = 10.0 mg
  14. Sunflower Seeds = 7.1 mg
  15. Soya Beans = 7.0 mg
  16. Soya Flour = 6.9 mg
  17. Chickpeas = 6.9 mg
  18. Lentils = 6.8 mg
  19. Millet = 6.8 mg
  20. Dried Peaches = 6.8 mg
  21. Parsley = 6.2 mg
  22. Dried Apricots = 5.5 mg
  23. Fresh Yeast = 5.0 mg
  24. Oats = 4.6 mg
  25. Dried Figs = 4.2 mg
  26. Rye = 3.7 mg
  27. Wholewheat = 3.3 mg
  28. Beet Greens = 3.3 mg
  29. Chard = 3.2 mg
  30. Spinach = 3.1 mg
  31. Buckwheat = 3.1 mg

Please note that only 1-8% of the non-haem type of iron present in plant foods is absorbed, but that iron absorption can be increased by consuming iron-rich plant foods at the same meal as foods which are high in vitamin C (e.g. orange juice, fresh salad or cauliflower). And don't forget that cooking in iron pots and pans will also provide additional iron.

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What's Happening in the Veganic Garden This Month?

It's usually fairly quiet in the veganic garden this month. So, if you've already swept up the leaves, planted your new fruit bushes and finished making any new raised beds, then sit down by the fire and thumb through the seed catalogues, for December is a good time to plan out what you are going to grow in the veganic garden next year! It's also a good time to catch up on your reading. So, this month I am going to take a look at what the new 1999 Organic gardening Catalogue has to offer in the way of gardening books and new gardening products.

First of all, if you would like to attract more wildlife into your garden in 1999, then you may be interested in these two new wildlife books. On p. 62 of the catalogue you will find 'Gardening for Butterflies' by Dr Margaret Vickery (£5.50). This book lists the top 100 butterfly plants and helps you to identify some of the butterflies which are likely to come into your garden. On the same page, for £15.99, you will also find 'The RSPB's Birdfeeder Garden' which profiles a 100 of the trees, shrubs and plants which can be planted in order to attract more birds into your garden. And if you enjoyed reading my worm composting article recently and want to know more about worm composting, then you can find out all about worms and maintaining a worm bin by reading the book 'Worms Eat My Garbage' (£9.30) which you will find on the back cover of the catalogue. Why not ask Santa for a copy of this book for Christmas and make a firm resolution to start recycling your garbage? Alternatively, 'The Sprouters Handbook' (price £4.25) will tell you how to produce your own sprouts and salad greens and is well worth reading. And if you simply don't feel like reading at all, then you could put your feet up and watch the new 'Living Foods' video (price £16.50 ) instead. In this video Elaine Bruce shows you how to set up a living foods kitchen.

Other new gardening goodies which you will find in the 1999 catalogue include: 'Barlotta Lingua di Fuoco' (p.3) - a red striped bean which can be eaten fresh or dried, horseradish 'throngs' (see p.45), nutrient-rich worm casts (!) which make an excellent top dressing or can be used in potting compost (p.47), several new, organic apple trees (p.45), a very hot chilli pepper called 'Habenero' (p.19), strips of lacewing eggs ('Aphidead', see p.53) which will soon polish off your aphids and finally, on the back cover of the catalogue, you will find the superior wormery called 'Can-O-Worms'. If you would like an up-to-date copy of this catalogue phone: 01932 253666 or if you prefer to write, then you will find the address in the Organic Gardening Catalogue file.

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Vegan Christmas Gift Ideas:

I must admit that I stopped buying loads of Christmas presents quite some time ago. Now I only buy a present for my son and that is it. Simple living is wonderful! No more treking round hot and crowded shops trying to figure out what to buy for people, no more standing in a long queue after xmas to return unwanted Christmas presents and above all no more mountains of excess packaging to dispose of after the event! However, if you're still not convinced and really must buy gifts this xmas, then I have unearthed some relatively environmentally-friendly, vegan goodies for you to consider:

  1. The Baygen Radio - I reviewed this radio some time ago in the Vegan News, but since then several new versions of it have come out. I have the mark 2 version which is smaller and lighter than the original Baygen radio, but the latest version has its own solar panel too, which means that you don't need to wind it up so much! This battery-free radio is available from 'The Natural Collection for £59.95 plus p+p and every time one of these radios is purchased Friends of the Earth receives a £12.00 donation. Available in grey, blue, red, green or clear plastic. Incidentally, Baygen also produces a useful wind-up torch for £49.99. You can order both of these products, or find out more about them by emailing: natcoll@ecotrade.co.uk or by phoning: 01225 442288.

  2. Trees Pocket Dairy - Proceeds from sales of this diary go to the 'International Tree Foundation' and 'Trees for Life'. Both of these charities are involved in planting and protecting trees and you can find out more about Trees for Life at their website. The diary has 7 days on each page and costs £5.95 plus £1.20 postage. For more details e-mail: treesforlife@gn.apc.org or phone: 01309 691292.

  3. Citizen Ecodrive Watches - These watches are powered by light. I bought one this summer and have been quite impressed with it so far. Although Ecodrive watches can be fairly expensive (ranging from about £80-500) it's great not to have to keep replacing the battery. And you do not even need to expose the watch to bright sunlight in order for it to work properly - exposure to normal household light is quite sufficient to keep it running. A lovely present for someone special! You may have to look around a bit to find one of these watches though, as they are still rather rare. (If you have any difficulty finding one, then phone: 0018 989 0333 to find out the address of your nearest Citizen jeweller.)

  4. Wooden Nesting Box - A good quality nesting box which allows you to select if you want to attract small birds - e.g. tits, nuthatches etc. by fitting a special panel with a 3 cm hole, or else the panel can be removed and the box used to house flycatchers or robins. This nest box is available from the Organic Gardening Catalogue . Price £12.65. You can also take a look in your local garden centre to see if they offer any other animal homes. Look out for hedgehog houses, bat, frog, squirrel or bug boxes, but do try to purchase items which are made from sustainably produced wood, if possible. By providing these boxes you will encourage wild creatures to live in your garden and give children the chance to become better acquainted with these wild animals. Birds, hedgehogs and frogs are especially useful creatures to have living in the veganic garden, as they help to control pests naturally.

  5. The Animal-Free Shopper - Friends and relations will be able to say no to plastic bags if they receive one of these handy, unbleached, calico, roll-up shopping bags for Christmas! Price £4.99 plus postage. Available from the Vegan Society. Ring 01424 427393 for postage details or write to: The Vegan Society, Donald Watson House, 7 Battle Rd, St Leonards-on Sea, Sussex. TN37 7AA and ask for a copy of their Summer/Autumn catalogue.

  6. Solar Watch - A cheaper solar watch is also available from 'World of Difference' for £35.00. (Ref No: SoWCH). E-mail: nikikort@gn.apc.org

  7. Sea Vegetable Set (code SV026) - Comprising 50 g each of nutrient-rich wakame, hijiki and kombu, plus a copy of the book 'Cooking With Sea Vegetables' by Montse Bradford and the Clearspring Sea Vegetable leaflet. Available from Pure for £15.00. To order ring: 0181 771 4522.

  8. And for the person who has already has everything? Why not give them an adopted animal, this Christmas? Jessica the Goat, Henrietta Hen, Dennis the Donkey and Tessa Turkey all need loving adoptive 'parents'. For more information on how to adopt a rescued animal contact Hillside Animal Sanctuary by phoning: 01603 891227. The person who is nominated to receive the gift will receive an attractive certificate, a photo and a twice yearly report on their animal's progress. (Minimum donation is £6.00.)

  9. Hemp is an environmentally-friendly plant, so why not give a few bars of hemp soap to loved ones this Christmas? (See the October 1998 issue for more information on hemp stockists and hemp products.)

  10. Finally to wrap it all up: you will find a good selection of recycled Christmas wrapping paper and Christmas cards in the Dr Hadwen's Trust catalogue. You can obtain a copy of this catalogue by writing to: Dr Hadwen Trust, 84a Tilehouse Street, Hitchin. Hertfordshire. SG5 2DY. Post consumer waste cards and wrapping paper are also available from the Natural Collection's catalogue and can be obtained by e-mail from: natcoll@ecotrade.co.uk or by phoning: 01225 442288.)

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    Vegan Organisation Review

    This Month - Poppy Seeds

    Poppy Seeds is an ethical, green company that actively promotes conservation, environmental and animal welfare issues. Its message is simple: conserve energy, think about pollution and speak out against environmental destruction. Poppy Seeds is a company that wants to be seen to be doing more than just making money and only deals with companies that have a green policy and are ethically sound. In their catalogue you will find a wide range of environmentally-friendly goods which have not been tested on animals. They run a green party plan, produce a quarterly magazine and also support and raise funds for various charities.

    You can obtain an information pack, or a copy of their catalogue by phoning: 01823 661255 or by writing to them at: 17 Foxdown Terrace, Wellington, Somerset. TA21 8BL.

    If any vegan organisation would like to be reviewed in this section, then please email: pauline@bury-rd.demon.co.uk.

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    Christmas Special! On the Web - Vegan Accomodation:

    Graianfryn Vegetarian and Vegan Guesthouse.

    Situated in North Wales, 3 miles from Snowdon, this guesthouse offers both vegan and vegetarian food, beautiful scenery and good walking.

    Julie and Brian Neath

    Situated near Dornie, Scotland, this guesthouse is ideal for walkers, bird watchers or for anybody who wants to visit Skye. Offers vegan and vegetarian meals. No smoking.

    The Greenhouse

    Vegan and vegetarian guesthouse, situated in Edinbugh.

    Taigh Na Mara

    A vegan guest house, located in the Scottish Highlands. Don't forget your wellies!

    Green Lodge

    Vegetarian/vegan self-catering accomodation in Co Cork, Ireland.

    Cussen's Cottage

    Vegan Holiday Haven in Ballygrennan, South West Ireland.

    Vegan Village

    This site has a list of off-line vegan B&Bs and guesthouses.

    The Vegetarian Visitor Guide (UK)

    Guide to vegetarian and vegan places to stay, eat, visit and shop. You can order a copy of the book at this site, but some information is also available on-line.

    The Vegan Travel Guide

    A handy, pocket-sized book which lists vegan accomodation in the UK and Southern Ireland. Available from The Vegan Society for £4.95 plus p+p. (See book review in the October issue.)

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    December Book Review

    The Absolutely Animal-Free CookBook by Wendy Turner. (The Book Guild Ltd.)

    A collection of fifty quick and simple vegan recipes. This cookbook shows you how to produce mouthwatering meals without using any animal products whatsoever. You will find a good selection of recipes for soups, pates, dips, desserts, cakes and biscuits and for your main course why not try stir fried tofu with oyster mushrooms and spring onions, wild mushroom risotto, oven pizza with roast vegetable topping or a vegan version of one of the old favourites, such as chilli-con-carne, bolognese sauce, toad in the hole or stuffed peppers? All of these quick and tasty recipes use readily available, mainly fresh ingredients and the whole cookery book is nicely illustrated with ink drawings of vegetables - I particularly like the one of the carrot washing itself on page 17!

    I found a copy of this book in my public library, but it can be purchased from The Vegan Society for £9.99 plus p+p.

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    Copyright © Pauline Lloyd 1998