VEGANISM

 

Veganism is the practice of abstaining from the use of animal products, particularly in diet and the associated philosophy, that rejects cruelty against animals.  A person who follows veganism is called a vegan.

Dietary vegans, also known as “strict vegetarians”, refrain from eating meat, eggs, dairy products, and any other animal-derived products such as honey. An ethical vegan, also known as a “moral vegetarian” is someone who not only follows a vegan diet but extends the philosophy into other areas of their lives and opposes the use of animals for any purpose.  Another term is “environmental veganism”, which refers to the avoidance of animal products on the premises as the industrial farming of animals is environmentally damaging.

Well planned vegan diets are regarded appropriate for all stages of life including infancy and pregnancy by large international Nutrition and Dietary Organisations.  Only the German Society for Nutrition does not recommend vegan diets for children, adolescents. Or during pregnancy and breastfeeding.

 

There is some evidence that a vegan diet helps weight loss.  It also tends to be higher in fibres, magnesium, folic acid and vitamins B12, C, D and E and is low in cholesterol and saturated fats, etc.

 

Veganism apparently is a very healthy diet, when followed with accuracy.  I am not a vegetarian and I am healthy in my late eighties so I must be doing something right.

Here are several recipes for tasty vegan dishes:

 

 

                                         VEGAN ARTICHOKE SOUP

 

You could use frozen artichokes for preparing this soup.

 

3 large artichokes, trimmed and finely chopped

1 medium-sized onion, peeled and grated or

2-3 spring onions, white part only, trimmed and finely chopped

1 tbsp olive oil

Juice of ½ a lemon

1000 ml (4 cups) tasty vegetable broth

2 tbsp chopped dil

 

1 heaped tbsp cornflour

250 ml (1 cup) coconut milk

Salt and freshly ground white pepper to taste

 

Place the four first ingredients in a saucepan, cover with vegetable broth and simmer gently until tender. Sprinkle with chopped dill and set aside to cool.  Then blend until smooth and creamy and taste and add more salt, pepper and lemon if necessary.

 

Just before serving, bring the soup to a gentle simmer.  Mix the cornflour with 2-3 tbsp coconut milk and stir until smooth. Then slowly pour in a ladleful of hot soup into the cornflour mixture and pour into the hot soup and simmer gently until the soup thickens.   Serve immediately drizzled with the remaining coconut milk.

 

 

                                                   CHICKPEA SALAD

A truly delightful salad. 

2 cups chickpeas boiled in salted water until tender but not falling apart

2 carrots, scraped and thickly grated

2 spring onions, trimmed and thinly sliced

1/2 cup raisins

1 large avocado, peeled stoned rubbed with lemon juice and cut into bite-sized pieces

1 rocket, thinly sliced 

Dressing:

2 tbsp olive oil

2 tsp lemon juice

The zest of 1/2 a lemon

1 tsp mustard with honey

Salt and freshly ground black pepper to taste

1/2 cup chopped parsley

Place the chickpeas and vegetables in a large salad bowl, pour over the dressing, toss gently but thoroughly and serve immediately.

  

                            PHYLLO POUCHES FILLED WITH VEGETABLES 

You can use any vegetables that combine well together for this delightful vegetarian dish.   Children simply love it.

  

3 medium courgettes, scraped and finely sliced

2 large potatoes, peeled, cubed and parboiled in vegetable stock

2 medium-sized carrots, peeled cubed and parboiled in vegetable stock

2 tender celery stalks, trimmed and chopped

2 spring onions, trimmed and finely sliced

1 clove garlic, peeled and bruised

1/8 tsp Cayenne pepper

125 ml (½ cup) olive oil 

Salt and freshly ground black pepper to taste

6 sheets phyllo pastry

1-2 tbsp dried breadcrumbs

6 chive stalks

Salt and freshly ground black pepper

 

Sauté the courgette, spring onions, celery and garlic in 2 tbsp olive oil, add the potatoes and carrots and cook gently, until the vegetables are tender.  Use some of the stock from the potatoes and the carrots, if necessary.

 

Sprinkle the vegetables with cayenne pepper and stir.  Taste and adjust the seasoning with salt if necessary, and freshly ground black pepper.  Discard the garlic

 

Line an ovenproof dish with baking parchment.  Fold each phyllo sheet in two, breadthwise, and cut it into equal pieces.  Brush each piece with olive oil and place one piece of phyllo on top of the other, forming a cross and sprinkle with breadcrumbs.

 

Add 1/6 of the filling in the centre of each phyllo piece, bring the ends together and tie with chive stalks, to form a pouch.  Brush the pouches with olive oil and bake in an oven preheated to 190 C (375 F) until the pastry turns crisp and golden.  Serve with a green salad of your choice.

 

     

  

                                                    FAVA PATTIES

400 g (13,3 oz) fava beans or yellow split peas

Salt

1 cup of fresh coriander leaves or parsley chopped

¼ tsp Cayenne pepper or less

Freshly ground black pepper to taste

1 tsp turmeric

1 tsp bicarbonate of soda

½ tsp saffron diluted in

2 tbsp hot water

Dried breadcrumbs

Corn oil for frying

 

 

Place the fava beans or the yellow split peas in a saucepan with 1½ litre (6 cups) water and a tsp salt.   Bring to the boil and skim the scum from the surface.  Add the salt, pepper and turmeric, lower the heat to medium and cook, covered, for 35-40 minutes until soft but not falling apart. 

 

Strain the fava beans through a fine sieve and allow the fava to drain thoroughly.

 

Blend the fava in a food processor, and when cold, add the baking soda, saffron, coriander. Also add some dried breadcrumbs, if necessary, so that the mixture is thick enough to keep its shape.   Place in a bowl, cover with cling film and refrigerate for 3 hours at least.

 

With a tablespoon take equal amounts of the fava mixture and shape patties with a hole in the middle so that they can fry easier.

 

Deep fry them, in batches, in corn oil, over medium heat, for 5 minutes on each side.  Remove them carefully and place on kitchen paper to drain.   Continue the same procedure, until all the patties are cooked.

 

Serve the fava patties with a green salad or, with quince preserve (kythonopasto).

 

 

                                 AUBERGINES COOKED WITH TOMATO SAUCE

 

1 ½ kg (3 lbs) aubergines, cut into bite-sized pieces

3 medium-sized onions, peeled and grated

125 ml (½ cup) of sweet red wine

250 ml (1 cup) olive oil

1 kg (2 lb) tomatoes, halved, seeded, grated, skins discarded

1 tbsp tomato paste diluted in a little water

1 litre (4 cups) hot water

Salt and freshly ground black pepper to taste

1 tsp sugar

1 twig of fresh basil

 

Sauté the onion in olive oil, stirring occasionally, until soft.  Add the aubergines and cook for 5-6 minutes more.  Pour in the wine and cook for 3-4 minutes, until the alcohol evaporates. 

 

Then add the fresh tomato and the tomato paste and season with salt, freshly ground pepper and sugar to taste.  Add the basil twig and pour in enough hot water to cover, and simmer gently until the aubergine is tender and the sauce has thickened.  Serve with crusty warm brown bread.

 

 

 

 

                                     CELERIAC AND POTATO PUREE

 

This is a lovely combination.

 

1 kg (2 lb) potatoes, peeled and cut into chunks

½ kg (1 lb) celeriac, peeled and cut into chunks

2-3 tbsp olive oil oil

Coconut milk

Salt and freshly ground white pepper to taste

Grated nutmeg

Chives

 

Boil the vegetables until soft, strain and mash well, then stir in the olive oil and coconut milk and season with salt, pepper and nutmeg.  As the celeriac discolours easily, peel it at the last possible moment before boiling.  Sprinkle with snipped chives