Category Archives: vegan

Easy fruit smoothie 

wine glass of creamy looking smoothie Ta da.

Start the day with a health-boosting refreshing fresh fruit drink.

You need an electric hand-blender to do the whizzing. I use the cheapest, least fancy (about £20) – my most valuable and versatile piece of kitchen technology.

Banana is the base – add fruit such as apple/pear/orange/berries.
Apple, orange and pear in the curve of banana's

Use the whole apple/pear: whizz it up, pips, peel and all. Don’t even peel the apple/pear (especially if organic).

Yes, take stones out of mango/peach/plum/apricot. (Blender blade can’t cope).
Yes, peel the orange.

But no need to de-pith orange. Whizz it up with pith, and pips.

Fruit in cut up piecesI learned this time-saving tip at a raw food workshop by Kira G Goldy. Kira is also a healer.

She encouraged me to write creatively: “You have all these voices inside that want to be heard.”

As a journalist, a challenge. But her words rung true. I focused on writing and two things have developed from my new intention.

I give courses to facilitate creative writing (and at the same time teach myself as it turns out).

And I have written a verbatim play based on interviews of people facing eviction in the hyper-regeneration of Brixton, and Lambeth council estates.

Verbatim is like journalism because it is entirely made of people’s quotes, like a documentary. The subject – how profit-driven thinking wrecks human lives – is a subject close to my campaigning heart.

The play is a collaboration with Changing Face Collective and director Lucy Curtis.

Where Will We Live? premieres at Southwark Playhouse on 25 – 28 November 2015.

I will need to keep my strength up. Time to make an easy smoothie!

Smoothie recipe for 1 – 2

Use organic fruit if possible. Why organic?

1 apple (cut-up with pips and peel ) 
1 orange (cut-up with pith and pips) 
1 banana (peeled and sliced)
Half a glass of water/milk (dairy/plant) to thin
A dollop of peanut butter and/or coconut oil and/or yogurt for protein and good fats. Or a handful of cashew nuts soaked overnight in water 
Optional: ground cinnamon/raw ginger
Blend with a hand-blender in a jug, pour and enjoy.

Ta da!

Coconut benefits banana bread

Banana bread

Funny to think that, as a child, I thought of coconuts as fairground shies, or Bounty chocolate bars. Yet coconuts are far more versatile than that. 

Coconuts produce coconut oil, coconut flesh, coconut milk, and coconut water, naturally and healthily.

Like hemp, coconut is nourishing, health-giving, and practical too. Think coir matting

Coconuts act as body moisturiser, teeth-cleaner, digestion-soother, rehydrater. And more. 

Coconut even sorts out head lice, according to Dr Mercola’s wondrous list of coconut’s varied uses.

If you love scientific facts and opinion with lots of swear words, check out Shannon’s Kitchen on coconut’s versatility and health reputation.

My coconut musing is prompted by a hamper full of coconut joy sent by Cocofina.

Cocofina coconut products

Cocofina have been cracking coconuts since 2005. The name says it all: Cocofina is made from fine young coconuts picked at their peak when its water is at its most plentiful.

To add to my joy, Cocofina is certified organic (by the Soil Association), which is shorthand for healthily-grown food, with no chemical fertilisers/pesticides to pollute soil, air, crops, wildlife and farm workers.

Cocofina’s big triumph is to produce delicious on-the-go nutrition energy bars. I sampled them with various energy-snack (and coconut) lovers, and their praise was unstinting.

And I love its coconut nectar – low-GI slow-release sweetness without that crazy thing that happens to my eyes (as if they are being squeezed) when I eat sugar.

(Pause to reflect on sugar – how it drove slavery, and now makes mental slaves of us all via obesity and the money markets).

To celebrate coconut happiness, I made banana cake, substituting sugar with coconut nectar, and coconut oil instead of butter.

Along with pre-soaked sultanas, this recipe produced a light, healthy cake, its bananariness lifted by nectar and complimented by coconut.

Banana bread

If you don’t have self-raising flour, add an extra egg. Keep the baking powder/bicarbonate of soda to a scant teaspoon – just enough to lighten the flour but not too much to impart its strange fizzy taste. Or even (boldly) omit and rely on beaten eggs instead.

2/3 large mashed ripe or over-ripe bananas (up to 500g/1lb)

125g (4oz) butter/coconut oil, softened

125g (4oz) caster sugar/4 Tablespoons coconut flower nectar or honey

2 large eggs, lightly beaten with a fork until frothy with air

250g (8oz) self-raising flour (or ordinary flour with extra egg) I used gram flour made from chickpeas because wheat (argumentative fellow) does not agree with me.

1 scant tsp baking powder/bicarbonate of soda

Optional extras: sultanas soaked in water and drained, walnut pieces, cocoa nibs/lemon rind.

Oil 2lb loaf tin and line its base and sides with baking parchment/greaseproof paper.

Rub in the oil/butter/fat into the flour (+ lightening agent if used) until the mixture resembles breadcrumbs. Stir in the sweetener and mashed bananas and lightly beaten eggs beating it well.

Heat oven to 180C/160C fan/gas 4.

Turn into the tin and bake for about 1 hour until a skewer comes out clean, covering if necessary so the top does not burn. 

This recipe is a great way to use up over-ripe bananas. 

Happy eating! 

Making sauerkraut

A jar of purple sauerkraut looking jewel-likeSauerkraut is a traditional fermented food which produces probiotics, cheaply and naturally.

Probiotics are good bacteria which help good digestion, as Sacramento Natural Food Co-op explains.

“Fermented” food can sound a turn-off to our modern ears. But, for aeons, every traditional society has used lacto-fermented food – kimchi from Korea and cortido from Latin America, says Nourishing Days – for healthiness.

Sauerkraut hails (as do my ancestors) from Eastern Europe, Germany/Poland etc

I have been thinking about making sauerkraut for ages.

I bought a Kilner jar in preparation. I procrastinated. I had never made it before so feared failure. Making any food is a leap of faith. Will its mysterious alchemy work?

Then, by chance, I got a comment from Annie Levy, who holds UK-based lacto-fermentation workshops. Can you imagine? The maven of probiotics turns up on this ‘ere blog. Of course, I have to make sauerkraut. Now.

So I read Annie Levy’s great piece on making sauerkraut.

I also consulted this sauerkraut one from the Kitchn and a few others. Exciting to be in the zeitgist – there is no shortage of posts on lacto-fermentation.

Lacto, I query? It means the type of bacteria which creates lactic acid. Lactic acid protects fermented food from being invaded by bad bacteria, says Natural News.

Basically, to make sauerkraut, you add salt to cut-up raw vegetables. Salt naturally draws out the water from the veg. Then the veg soaks in its own salty water for days (and then keeps in a fridge for weeks). The soaking-in-the veg’s-own-water creates the fermentation process which in turn produces sauerkraut with loads of friendly bacteria.


1 raw cabbage (and/or raw carrots/garlic etc)

1 tablespoon salt

Spices of choice: I used 1 dried chilli, fenugreek, cumin seeds and black peppercorns

organic purple cabbage sliced in half

Method: Slice cabbage thinly (my food processor did the job otherwise use a sharp knife). Mix the salt and veg in a bowl, rubbing the salt in with your fingers. Leave the salted veg in a covered bowl. I am amazed how quickly I was squeezing water out of salted cabbage. Mix again. Keep cabbage submerged in its water with a heavy plate.

Making sauerkrautHere is me submerging the veg in the Kilner jar using a cabbage leave to press it down. I got anxious about this bit. However, it is OK to add a few dessertspoons of water to make the sure the veg is covered. After 12-24 hours, transfer the salty cabbage from covered bowl to a Kilner jar and keep in the fridge.

I used two organic cabbages (and two tablespoons of salt). I thought two cabbages would not fit in the Kilner jar …but they did not even fill it!

The quantity of salt to use is up to you, but 3 tablespoons per 5 pounds of vegetables is a good ratio to follow, says website, Paleo Leap.

The result: Having lived with my jar of sauerkraut for the month of July, with regular servings with a variety of dishes, I can report: it is delicious. A blend of salty and sweet, and easy to eat.

And, it works. For instance, last night, my digestion felt weak. I could not be bothered to eat. So, I had a small bowl of sauerkraut and within an hour, my appetite had returned, heartily. The magic of friendly bacteria!

Carrot and coconut salad plus literacy


Handwritten notes – clearly of importance because they hang around for years – yet they exist on scraps of paper, with no proper home.

OK, time to give two of them the attention they deserve.


George Cooper (who gave me the recipe on the above note) has since published a book on nutrition with recipes. Be Your Own Nutritionist marries traditional (mid-Victorian healthy diet) and modern thinking. As an acupuncturist, he also brings ancient eastern wisdom. Practical information on nutrition at George Cooper’s website.

“Dr George dressing for grated carrots” (says the note)

3 tablespoon coconut milk
1.5 tablespoon olive oil
1 teaspoon turmeric
1 teaspoon honey

Pour dressing over grated carrots. Above amounts worked for three big carrots to serve 2-3. I grated ginger with the carrots too. (Carrots were organic, from local organic farm shop, Radford Mill Farm).

Delicious – now I see why I have hung onto that note for eight years. The cumin adds a special taste.

Next up…


My note says:

one of the lowest literacy
in developed nations
and highest obesity in Europe.

(Sunday Times)”

Is there a connection between the two?

Raw date and lemon cake

I am writing this post on my iPhone so a mini-experiment. So is the cake.


Many thanks to The Rawtarian for the Lemon Cheesecake recipe.

Mine differed in several ways. I used date syrup which made the base dark (pinky!) rather than white; I did not have fresh cranberries or enough dried ones (for the topping) so supplemented with extra dates and drained tinned mangoes (try pomegranate seeds next time); and finally I spread the base too thinly on too big a serving dish. Never mind, the taste was great – lemony, coconut-y and very refreshing.

The ingredients (such as raw coconut oil) were a bit costly – although healthy – but I saved money on cooking fuel.

However, not a low-tech cake, as you do need an electric blender and a freezer.

Lemon-y base

2 cups cashews
1/2 cup lemon juice (3 lemons)
1/2 cup honey (or maple syrup or agave nectar for white base – date syrup added darkness)
1/3 cup coconut oil (melted)
1 tablespoon lemon zest.

It really does all whizz into a smooth liquid. Pour it into serving dish, cover and freeze for 15 – 30 minutes. The coconut oil hardens as it cools so it turns into a firm base.

Fruit topping

2 cups fresh cranberries
1/2 cup dates

First pulse dates (no need to soak). Stop blender every now and then to swoop down escaping date mixture with a spatula so everything gets properly blended.

Spread topping on frozen base and freeze again for five hours.


I found this useful conversion chart at Doves Farm.

Luckily, my measuring device does American cups.


It really is a handy (low-tech) measure for dry ingredients.

Grateful for all these devices that make life easier.

Including this WordPress App on my ‘phone. It halved the time it takes to post a blog because I could upload pics straight from my ‘phone. And I made cooking notes on the Notes App as I went along. Brilliant.

Keepers: Creamed coconut rice and raw vegetable marinade

Recently two recipes have entered my cooking repertoire. Both vegan (as it happens) they complement each other (as it happens). I want to record them with credits.

Creamed coconut rice

Step up, Claire Milne, the leading light behind the No Tesco in Stokes Croft campaign (and compadre), and the genius who came up with the easiest way to make the best coconut rice ever.

To cooked brown rice, add creamed coconut, cut small so it melts easily, and hey presto: soothing, luxurious coconut rice.

For 8 people: 3 mugs of rice for 6 mugs of water (how to cook brown rice here), 1 creamed coconut block (200g) cut in small pieces. (correction on rice proportions thanks for comment below).

(Experiment with adding cooked lentils, squash fried in small cubes, fresh herbs etc.).

Raw vegetable marinade

Step up,  Julia Guest. A filmmaker who made Letter To The Prime Minister in Bagdad during the bombing, in Fallujah during the occupation.

Julia’s current film, In Her Own Image, is an exploration of female divinity – in response to the war in Iraq as she explains at Indiegogo (where you can crowd-source/support the film). 

Anyway, food – where was I?

Raw vegetable marinade

A marinade is a sauce in which you soak your raw food (usually before cooking but in this case, no cooking required).

Which vegetables can you eat raw? Certainly not potatoes.  More info on raw food here.

I ate sliced mushroom, grated courgette, matchsticks of beetroot.

Choose veg you usually eat raw such as tomatoes, cucumber, radish, but think of others such as carrot or cabbage.

Sliver or slice or grate or anyway cut nice and slim.

Superfood dressing: tamari and cider vinegar and olive oil in equal proportions.

The marinade helps digestion of the vegetables.

Let the sliced veg soak in the dressing for a couple of hours before serving.

Would go well with the creamed coconut rice.

Sprouts and raw hummus

I was told yesterday that today is the last day of the Mayan calendar.

That means the end of 28,000 years of hierarchy and oppression.


And I have finally found a spouting system that works.

I bought this jar with its plastic perforated lid from Harvest, part of Essential Trading Worker Co-op.

DIY types can make their own. Or use old tights or muslin as the lovely Alys Fowler suggests.

Or buy one like mine (after years of experimentation, I can vouch that This One Works), and get loads of sprouting info from Living Food of St Ives.

First you put the dry (organic) seeds in the jar.

Add water and leave them overnight to bring them to life.

After that first long soak, you wash the seeds daily (or twice, thrice).

The seeds like being clean and wet (not soaked or drowned).

So after filling the jar with water, swill the seeds around then drain away the water (hence the natty perforated lid which makes life so much easier).

And how is this for a virtuous circle? I drain the water on the indoor plants so they get a regular watering.

After a few days, I have produced living things.

Here are some sprouting chickpeas, looking positively Lawrentian.

(DH Lawrence being one of my fave authors because he describes life on its different levels: soul, mundane etc and because: “Lawrence believed that industrialised Western culture was dehumanising…”).

So now I am going sprout-mad. Sprouts in stews. On toast with cream cheese.

Whizzed with Organico Artichoke Spread for instant hummus.

Hold on a minute. Did I say hummus?

I ask myself: WHY make hummus with cooked chickpeas when you can use extra-bursting-with-vitality FRESH sprouting raw chickpeas?

So, I substitute the cooked chickpeas for my Lawrentian darlings, add some turmeric and crushed coriander seeds (must sprout THEM one day) and of course lemon juice, olive oil, tahini, raw garlic, as in my usual recipe for hummus .

And it was delicious.