A HEALTHY VEGAN DIET

In my post VEGAN SOUPS of the 2nd September 2019, I had written that veganism is the strictest form of vegetarianism, which forbids the consumption of any animal tissue and products, not even honey.  It is a way of life, a philosophy against animal cruelty and exploitation.


According to the NHS, for a healthy vegan diet, one must eat:

1. At least 5 portions of fruit and vegetables a day and also, 1 portion of nuts i.e. six nuts
2. Carbohydrates, potatoes, bread, rice, pasta (using wholemeal products when possible)
3. Dairy alternatives such as soya drinks and yoghurt
4. Pulses and other proteins
5. Olive oil etc and margarine
6. At least 6-8 glasses of water a day
7. Dried fruit like raisins, prunes, figs, apricots and nuts.





I am giving you below the recipes for several vegan soups, dishes and desserts,





                                      TOMATO SOUP WITH BASIL

This soup can be eaten hot or cold.

2 tbsp olive oil
2 large, ripe tomatoes, peeled, deseeded and chopped
1 onion, peeled and grated
1 clove of garlic, peeled
1 large  apple, peeled, cored and chopped
1 tsp sugar or more according to the acidity of the tomatoes
1 litre (4 cups) vegetable stock
Salt and freshly ground black pepper to taste
1 tbsp cornflour diluted in
3 tbsp water

200 ml (1cup minus 1 tbsp) coconut milk
Basil leaves for garnish

Saute the onion, garlic and apple in olive oil until soft.  Add the tomatoes, sugar and stock and simmer for 10 minutes.  Then remove, cool and blend the soup and bring to a simmer.  add the cornflour and stir and simmer until the soup thickens.  Add the coconut cream, heat well but do not boil. Check the seasoning and adjust and serve garnished with basil leaves.





                                           ICED WATERMELON SOUP

"Veggera" in Patmos was the first to offer watermelon soup.  This is our Elpida's version.

One 390 g (13 oz) tin tomato juice
1 medium-sized onion, peeled and grated
1 garlic clove, peeled
1 bouquet garni (1 bay leaf + a spring of thyme + a sprig of parsley
Salt and freshly ground black pepper to taste
1/4 tsp or less Cayenne pepper, optional
1 tsp sugar or more according to the acidity of the tomato juice

1 kg (2 lb)  iced watermelon, deseeded
1 shot tsipouro or brandy or vodka, optional

Mint leaves for garnish


Simmer the first six or seven ingredients together for 20 minutes, discard the bouquet garni, sieve and ice.

Meanwhile, blend the watermelon and combine it with the tomato mixture, sieve once more and taste for seasoning and add more salt,  pepper, and sugar if necessary. Add the liquor, if using, and pour into tall iced glasses, garnished with mint leaves.

            TOMATOES AND PEPPERS STUFFED WITH CRACKED WHEAT

                                          

Cracked wheat is used in Eastern Mediterranean cooking for the last 4000 years.   A well-known Greek manufacturer, who produces cracked wheat, mentions that it has a high nutritional value, as it contains proteins, vitamins and vegetable fibres.  Cracked wheat is sometimes used in Greek cooking instead of rice.

6 medium tomatoes, ripe but firm

2 medium-sized yellow peppers

2 medium-sized orange peppers

2 medium-sized green peppers

1 medium aubergine, peeled, cubed and sautéed

12-14 tbsp cracked wheat, soaked and drained

2 large onions, peeled and finely chopped

3-4 spring onions, trimmed and finely sliced
4 tbsp toasted pinenuts 

1 cup parsley leaves, finely chopped

½ - 1 tbsp mint leaves, finely chopped
3 - 4 tbsp olive oil

Cayenne pepper

Salt, pepper and sugar to taste

Water or vegetable stock

 Slice the stem part of each pepper, and reserve.   Discard the seeds and add a pinch of salt into each pepper cup.  Proceed in the same way with the tomatoes, remove and reserve the pulp of the tomatoes and sprinkle the tomatoes shells with salt, pepper and sugar.

In a large bowl cube the tomato flesh and add the onion, aubergine, cracked wheat, pinenuts, herbs, 2 tbsp olive oil, and Cayenne pepper, salt, black pepper and sugar to taste.   Mix everything very well together and stuff the peppers and tomatoes with the mixture.  

Arrange the stuffed vegetables in a shallow, ovenproof casserole, pour in 2 cups water or vegetable stock and the remaining olive oil and cover with baking parchment and the lid.  Simmer gently until the cracked wheat is almost cooked.   

Remove the lid and the baking parchment and bake in a moderately hot oven preheated to 190 C (375 F) for 20-25 minutes, or until the vegetables are slightly brown.

                                                          BRIAM

                                                      (Ratatouille)  

This is a delicious “Poor Cuisine” vegetable dish, which is prepared all over the Mediterranean.  

2 onions, peeled and cut in sixths or eighths

2 carrots scraped and sliced on a slant

2 red peppers, stalks and seeds removed, cut into bite-size pieces

1 large aubergine or two smaller ones, cut into bite-size pieces

2 large potatoes, peeled and cut into bite-size pieces

2 courgettes, trimmed and thickly sliced on a slant

2 cloves garlic, peeled and finely chopped

1 tbsp rosemary leaves, chopped

Salt, pepper and Cayenne pepper

125 ml (½ cup) olive oil

2 large tomatoes, skinned, seeded and diced

250 ml (1 cup) tomato juice

¼ cup basil leaves or

1 tbsp fresh thyme

Mix the first 10 ingredients well together and place in a single layer, on a baking dish, double-lined with baking parchment.  Roast in an oven pre-heated to 180 C (350 F) for about 35-40 minutes, until the vegetables are cooked, but still slightly crunchy.  

Then add the diced tomato, tomato juice and sprinkle with the basil or thyme.  Bake for 12-15 minutes more.   Serve warm or cold with crispy brown bread.

                                              SPINACH WITH RICE

                                                       

This dish is a healthy light meal, which I really enjoy eating.

1½ kg spinach, trimmed and chopped

2 tbsp olive oil plus a little extra for drizzling over

1 onion, peeled and finely chopped

4 spring onions, trimmed and thinly sliced

1 tbsp chopped dill

180 g (6 oz) rice

1 ripe tomato, peeled, de-seeded and cubed

500 ml (2 cups) water or vegetable stock

Salt, freshly ground pepper

Nutmeg

Lemon juice

Sauté the onions in olive oil until soft. Add the spinach in portions, cover the saucepan and cook for 3-4 minutes. Add the dill, salt freshly ground black pepper, grated nutmeg and the stock and bring back to the boil.  Stir in the rice, place the tomato cubes on top and simmer, covered, until the water is absorbed and the rice cooked. 

Remove from the fire, stir in the olive oil, and cover the saucepan with a kitchen towel, to prevent the steam from escaping.   Serve drizzled with lemon juice.

      

                                           

                    FRENCH BEANS AND TOMATOES COOKED IN OLIVE OIL

                                                           

You could add 2-3 thickly sliced potatoes to this dish.

1 kg (2 lb)  French beans, trimmed

2 onions, peeled and grated

125 ml (½ cup) olive oil

½ kg (1 lb) ripe tomatoes, halved, seeded, grated, skins discarded

1 tsp sugar

2 tbsp parsley, finely chopped

Salt and pepper to taste

Sauté the onions in olive oil until soft.  Add the tomatoes, season with salt pepper and sugar and cook for 5 minutes more.

Add the beans and simmer until they are almost tender.   Then sprinkle with parsley and continue cooking for 10 minutes more, until most of the liquid has evaporated.  Remove from the heat and serve at room temperature.

                                                   

                                            

                                           BOILED ASPARAGUS SALAD

                                                                                                     

 Prepare this well-known classic in spring, when fresh asparagus are plentiful.

1 kg (2 lbs) white or green asparagus

Salt

1 bay leaf

Vinaigrette dressing, (please see recipe below)

2 eggs, hard-boiled, whites and yolks finely chopped, separately, optional

Snap off the hard end of each asparagus stalk, peel off the hard skin towards the tip and tie the asparagus in bundles.   Boil them in salted water, standing up, leaving the tips exposed, with a bay leaf, for 7-10 minutes or until just tender.   Drain well.  

Serve, hot or cold, drizzled with dressing and sprinkled with the chopped hard-boiled egg, if using.   Offer the remaining vinaigrette in a sauceboat.

   

Vinaigrette:

½ -1 clove garlic, crushed (optional)

½ tsp salt

 ½ tsp mustard powder

1 tbsp white balsamic vinegar

1 tsp lemon juice or more, if preferred

6 tbsp extra virgin olive oil

Black pepper, freshly ground

Mix all the ingredients in a jar and shake well.  Use as much vinaigrette as you need, and store the rest in a sealed jar in the refrigerator. 

                                                   

                                       ELPIDA’S  FOUR-BEAN SALAD

                                                 

           

                      

                            

An attractive, colourful salad.

1 cup haricot beans, boiled

1 cup red kidney beans, boiled

1 cup black-eyed peas, boiled

1 cup black beans, boiled

1 kg (2 lb) French beans, boiled and cut into small pieces

1 green pepper, seeded and finely cubed

1 red pepper, seeded and finely cubed

1 orange pepper, seeded and finely cubed

3 tbsp parsley, chopped

1 large onion, peeled, chopped, (placed for 1 hour in a half-water half-vinegar solution and strained)

                                                          

About 5 tbsp vinaigrette sauce, (follow the recipe above for “Boiled Asparagus Salad”).

                                           

Combine all the ingredients, except the onion, vinaigrette and parsley, mix well, cover and chill.   Just before serving, add the onion and the vinaigrette and toss well.   Sprinkle with parsley.

                                            SWEET AND SOUR PUMPKIN

A delightful relish.

1 kg (2 lb) pumpkin, peeled, seeded and sliced

3 tbsp olive oil

2 garlic cloves, peeled

4 tbsp vinegar,

4 tbsp caster sugar

1 tsp dry ginger powder

1 tsp ground cinnamon

Salt and pepper to taste

Chopped parsley to serve

Sauté the garlic, in olive oil, for a minute or two.  Add the pumpkin, in batches, and cook until the slices are soft and slightly charred around the edges.  Remove the pumpkin to a deep serving dish, with a slotted spoon and discard the garlic.

Mix the remaining ingredients and pour into the frying pan and simmer gently for 3-4 minutes until the sugar melts.  Pour this thin syrup evenly over the pumpkin.   Cover the dish with cling film and refrigerate overnight.

Serve cold or at room temperature, sprinkled with chopped parsley.

                                           VEGAN CHOCOLATE CAKE

A Vegan Chocolate Caked Sprinkled with Icing Sugar

A Vegan Chocolate Cake Spread with Vegan Ganache

This chocolate cake is beyond words.

1 ½ cups self-rising flour

1 tsp bicarbonate of soda

1 cup sugar plus 2 tbsp (heaped)

½  cup of cocoa

1 vanilla

1 pinch of salt

A tiny pinch of Cayenne pepper

1/3 cup sunflower oil

1 tsp vinegar

250 ml (1 cup) boiled beetroot puree
Orange juice

Ganache:

100 ml of coconut cream

100 g chocolate (Ygeia’s Pavlidou) finely chopped

1 tsp sugar

(Bring the cream to a simmer and pour over the chocolate and sugar and whip until smooth and glossy)

Preheat oven to 180 C (350 F).  Mix all the dry ingredients together, add the wet ingredients and stir until very well combined, adding enough orange juice until a soft cake batter is formed,   Pour the batter into a tin lined with oiled baking parchment and bake for 35-50 minutes or until a tester inserted in the centre of the cake comes out clean.   Allow it to cool in the tin and reverse on a dish.

 Serve sprinkled with icing sugar or covered with vegan ganache.

                                       VEGAN CHOCOLATE CAKE No II

This is a fudgy, moist chocolate cake of which I have no words.

195 g (1 ½ cups) self-raising flour

65 g (½ cup) cocoa powder

1 tsp bicarbonate of soda

225 g (1 cup + 2 tbsp) sugar

Pinch of salt

Tiny pinch of Cayenne pepper

1/3 cup sunflower oil

1 vanilla

1½ tsp balsamic vinegar

250 ml (1 cup) water

Icing sugar for dusting over 

Preheat oven to 180 C (350F) and line the base of a  round tin with oiled baking parchment.  Also, brush the sides of the tin with oil.

Mix all the dry ingredients together and stir in the wet ingredients until well combined and smooth.   Scrape the batter into the prepared tin and bake for about 35-40 minutes or until the cake shrinks from the edges of the tin, and a tester inserted in the centre of the cake comes out clean.

Reverse on a dish and serve dusted with icing sugar. 

By Anna Eliza Hardy

By Anna Eliza Hardy