The Essential Guide To... The Essential Guide To…Meat free

The Essential Guide to… is a unique magazine series that gives you everything you need to know about the world of food, all year round. Every issue is full of inspiration, top tips and the best recipes for cooking and entertaining. Each one tried, tested and tasted to perfection.

United Kingdom
Eye to Eye Media
Back issues only
10 期号


meat-free meals

There are many ways to go meat-free, from dropping it from your menus once or twice a week for a more flexible approach, to adopting a completely plant-based, vegan diet. Whatever your reasons or goals, one thing’s for sure – with our collection of tried and tested recipes, you’ll be too dazzled by the delicious flavours and textures to feel that you’re missing out on anything. We’ve chosen our favourite meat-free dishes for every occasion, plus a selection of fabulous fish recipes for pescatarians. We also dispel a few meat-free myths, suggest some handy ingredient swaps and share our tips on maintaining a nutritious balanced diet. Enjoy! The Essential Guide To… Meat-free Meals is published by Eye to Eye Media, Axe & Bottle Court, 70 Newcomen Street, London SE1 1YT. Editorial enquiries…

do you know your abcs?

VITAMIN A Good sources? There are two forms: retinol, found in milk, cheese, butter, egg yolks and oily fish; and beta-carotene, found in dark green vegetables and yellow, orange and red fruits and red peppers, kale, sweet potatoes and carrots. Why it’s important Vitamin A is essential for healthy skin and eyes, and children’s growth. It also helps fight infection. Beta-carotene (used to make vitamin A) may prevent heart disease. How much do you need?* 700mcg a day for men; 600mcg a day for women. To get enough each day, eat 60g steamed carrots or 1 tomato and 25g Cheddar cheese. VITAMIN B1 (Thiamin) Good sources? Wholegrains (especially bread), oats and brown rice. Also in dairy products, yeast extract (like Marmite), pulses nuts and seeds. Why it’s important Vitamin B1 releases energy from fats, proteins and…

and don’t forget those minerals…

Iron Meat is a source of iron, so if you’ve gone meat-free, find iron in pulses such as beans, lentils and peas; nuts; dried fruit, such as raisins; dark-green vegetables, such as watercress, broccoli and spring greens; wholegrains, such as brown rice and brown bread; and cereals fortified with iron. Calcium If you’re veggie or pescatarian, you can get calcium from dairy foods, but vegans need to look at sources from other foods such as fortified unsweetened soya, rice and oat drinks; leafy green vegetables; almonds; sesame seeds and tahini; dried fruit; pulses and brown (wholemeal) and white bread. Zinc Pescatarians can get zinc from shellfish or dairy foods such as cheese, but it can also be found in bread and cereal products such as wheatgerm.…

your meat-free shopping list

TOFU Made from soya beans, this is a protein-rich veggie and vegan staple. Firm or regular tofu has the right texture for cubing, and you can get it ready-marinated – great for noodle dishes or curries. Silken tofu is softer and can be used for sauces or smoothies. TEMPEH Similar to tofu and made from fermented soya beans, tempeh can be fried, baked or steamed. Try marinating in soy, vinegar, ginger and garlic but handle gently and don’t overcook. JACKFRUIT A fruit that you treat more like a vegetable, this is one of the Vegetarian Society’s top 5 ingredients to help you go veggie. It comes in tins (avoid anything in sweet syrup if you’re making savoury dishes) and has a firm texture – great in stews, curries or pasta bakes. SEITAN Made from wheat gluten/protein, you…

10 winter warmers

Mushroom & chard baked eggs This is packed with calcium, iron and a whole range of vitamins. If you don’t have chard, try spinach instead Serves 4 Prep time 20 mins Cooking time 40-45 mins You’ll need… 1.2-1.5L baking dish; some oiled foil (optional) • 250g Swiss chard, leaves and stems separated• 25g unsalted butter, plus an extra knob• 1 onion, finely sliced• 2 garlic cloves, crushed• 300g mixed seasonal mushrooms, big ones roughly sliced• 200ml double cream• Small bunch fresh curly parsley, leaves finely chopped• 4 medium free-range eggs• 100g melting cheese (such as Emmental, Cheddar or Stilton), grated or crumbled• Squeeze of lemon juice to serve (optional) 1 Finely chop the chard stems and roughly chop the leaves. Put the stems in a colander in the sink and pour over a kettleful…

storecupboard staples to add extra flavour

Chipotle paste… Made using chipotle chillies, this adds a spicy, smoky heat. Try it in Mexican-style mac & cheese. Curry powder… comes in varying heat intensities and not just useful for curries. Try some to jazz up mayonnaise. Harissa… Try mixing this hot chilli pepper paste with yogurt for a salad dressing. Maple syrup… adds a sweet stickiness to savoury dishes. Try mixing with butter to drizzle over butternut squash. Marmite… Love it or hate it, a spoonful of this adds a ‘meaty’ tang to veggie Bolognese. Miso… A fermented soybean paste. White miso is milder and sweeter; red has a stronger umami flavour. Both work in marinades and dressings. Mustard… Dijon, English or French, these add flavour and heat to marinades and sauces. Ras el hanout… A rich North African spice mix. Add to melted butter…