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Woman & Home Woman & Home Vegetarian & Vegan Food Guide

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Published by TI Media Limited Woman & home is the UK’s number-one monthly magazine aimed at women aged 35+. Including best beauty advice, fabulous wearable fashion trends, delicious recipes, in-depth health and wellbeing advice, latest looks for the home, plus insightful interviews with celebrities and real women who have achieved remarkable things, W &H’s pages are bursting with irresistible inspiration. And there are also short stories, travel ideas, exclusive offers, competitions and much more besides! With a raft of top writers and stunning photography, W &H is gorgeous, glossy package.

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United Kingdom
Future Publishing Ltd
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$76.74(Incl. tax)
12 Issues

in this issue

1 min.
editor letter

Welcome to the Vegetarian & Vegan Food Guide. Whether you’ve been following a plant-based diet for a while, have recently converted to vegetarianism or veganism or simply want to reduce the amount of meat in your diet, you’ve come to the right place! Our guide is packed with tasty recipes for every occasion. But perhaps most importantly, we’ve got nutritionists’ advice on ensuring your chosen way of eating is as healthy and balanced as it can be – you can be sure you’re getting the right stuff with our expert guide. Plus, our food team have picked their favourite buys for you to enjoy. Follow us on Facebook Woman and Home Magazine Twitter @womanandhome Instagram @womanandhome…

3 min.
your plant-based diet guide

When it comes to meat-free eating, one size doesn’t always fit all. In fact, some people are choosing to eat different ways on different days. And their reasons might be health-based, environmental, political or all three! What are the benefits? As well as the environmental and ideological positives, there are a number of studies suggesting a diet of plant-based foods can help reduce the risk of type 2 diabetes, heart disease, obesity and even some cancers. However this is very much dependant on eating a healthy, balanced diet with the right nutrients, high in wholegrains and low in saturated fats. Just cutting out meat and other animal products won’t necessarily do the job. Over the following pages our expert nutritionist Angela Dowden will explain what to look out for and how to ensure…

3 min.
mind the gaps!

Though plant-based diets are generally very healthy – putting you at lower risk of diabetes, heart disease and obesity – there are some vitamins, minerals and healthy fats you can miss out on when you’ve ditched meat and dairy. Here are the crucial nutrients to watch out for, along with how to make sure you get enough. Calcium WHAT’S THE PROBLEM? Dairy skippers can miss out on calcium if they aren’t careful to include other dietary sources. DAILY REQUIREMENT 700-800mg WHERE TO GET IT Good sources include almonds, Brazils, sesame seeds and tahini, as well as green leaves such as rocket, kale and watercress. But the best way to ensure you get enough if you avoid dairy is from a non-dairy milk fortified with the mineral. Fish eaters can also get a good boost of calcium from canned…

3 min.
get your protein portion!

TIP Aim to spread your protein intake out through the day and try for about 50g a day in total. EGGS PORTION: 2 eggs 12.6g PROTEIN HEALTH BONUS: Two eggs supply a third of the daily vitamin D requirement and 12% of your iron needs. They’re also rich in immuneboosting selenium. CHEDDAR CHEESE PORTION: Matchbox-size chunk (30g) 7.6g PROTEIN HEALTH BONUS: Cheese is packed with more than a quarter of your daily requirement of bone-building calcium in 30g. OATS Ve PORTION: 3 tablespoons dry (45g) 4.9g PROTEIN HEALTH BONUS: Oats also supply you with the cholesterol-lowering fibre beta-glucan. WHOLEWHEAT PASTA Ve PORTION: A fist-sized amount of cooked pasta (about 56g uncooked) 7.1g PROTEIN HEALTH BONUS: This size portion also supplies over a fifth of the daily recommended intake of gut-friendly fibre. QUINOA Ve PORTION: 3 heaped tablespoons cooked (120g) 5.5g PROTEIN HEALTH BONUS: Quinoa has as much iron as cooked spinach…

1 min.
root veg burgers

Easy to make and packed with flavour, these burgers are ideal for a relaxed family dinner Serves 4 - Ready in 30 mins Knob of butter1 onion, peeled and finely chopped350g floury potatoes, such asMaris Piper, peeled and diced1 garlic clove, peeled and crushedSalt and ground black pepper250g celeriac, trimmed and peeled250g carrots, trimmed and peeled3 tbsp roughly chopped coriander150g halloumi, grated1 large egg2 tbsp plain flourVegetable oil, for frying150ml Greek yogurt½ cucumber, peeled and finely chopped1 tbsp olive oil4 burger bunsMint leaves and rocket, to serve 1 Melt the butter in a pan over a medium heat and fry the onions for 5 minutes. Add the potatoes and garlic then season. Cook, covered, over a low heat for 6-8 minutes, until the potatoes are cooked through and break apart easily when prodded…

1 min.
wholewheat spaghetti with lemon and asparagus

The lemon and parsley make this pasta taste fresh and delicious Serves 4 - Ready in 15 mins 400g wholewheat spaghetti1tbsp extra-virgin olive oil2 garlic cloves, sliced very thinly pinch of chilli flakes250g medium asparagus tips10g pine nuts, toastedGrated zest of 1 lemon and 2tbsp juice25g vegetarian Italian hard cheese, grated (available at most supermarkets)2tbsp chopped flat-leaf parsley 1 Bring a large pan of salted water to the boil and cook the spaghetti according to the packet instructions. Drain, reserving a little of the cooking water. 2 Meanwhile, heat the oil in a large frying pan and cook the garlic and chilli flakes for just a few seconds. Add the asparagus tips and cook over a gentle heat for around 3-4 mins until starting to soften. Stir in the pine nuts. 3 Add the drained…