Posts tagged ‘vegan’

New Interactive Vegan App from Shine On Raw


Exciting stuff if you are like me and into yummy raw foods as our super VeggieVision friend  Rebecca Kane – “Raw Food Royalty” – presenter and author of 2 books Turning Your Shine On and Shine Inside and Out has just launched her new FREE interactive app – and within weeks it has had over 6,000 downloads simply by word of mouth.

The Shine on Raw app is full of easy, tasty, healthy recipes – all with ingredients from the supermarket that take less than 30 minutes from start to finish.


Every recipe is free from too – Free from gluten, dairy, egg and wheat.

The recipes will change every month and it has some really cool features including ‘food cam’ – this allows you to upload photos of your own raw food creations too and share them with others.

If you have an iPhone or Android phone you can download it straightaway.


The official Shine On Raw app contains an ever growing number of quick, easy and delicious raw food recipes with photos of each recipe. Recipes include raw chocolate brownies, raw cheesecakes, raw ‘pasta’ and raw ‘rice’ dishes.

The food you eat literally creates you, so just by making small changes in your diet can lead to you feeling more vibrant, leaner and stronger.

The raw food recipes in this app really will nourish you from the Inside Out.

The Shine On Raw app:

– Get your latest free raw food recipes
– Contains quick, easy and delicious recipes
– All recipes can be made/prepared in under 30 minutes
– New raw food recipes continually added
– Videos showing you how to prepare your delicious food
– Share pictures of your recipes with others and stay inspired
– Get your special app offers & updates
– Keep up with events all year around

7 - desserts strawberry tart (4)

Download the Shine On Raw app right now and start enjoying amazing raw food recipes. The raw food recipes included in this app are quick and easy and made with ingredients found in your local supermarket, with equipment you probably already have in your kitchen.

Each and every recipe in this app will delight your senses and have you joining the hundreds who have said “I can’t believe this is healthy food, it tastes so good”


*About Shine On Raw*

Rebecca Kane, the founder of Shine On Raw, has a passion for sharing quick, easy and delicious recipes so that everyone can up-level their food choices, by adding these recipes to their day. She is the author of two books including ‘Raw Food Recipes to make you Shine Inside and Out’. She shares simple and satisfying recipes and hints and tips at

Rebecca Kane is passionate about making recipes for everyone that are easy and fast – taking less than 30 minutes to make. And using ingredients that you can find at the local supermarket or in the High Street.

You can sign up for her ezine and receive a free raw food recipe eBook by going to:

Shine on RAW-1315


June 27, 2013 at 7:42 pm Leave a comment

Getting Your Protein Fix The Vegan Way

Getting Your Protein Fix The Vegan Way

One of the most commonly raised questions with regard to a vegan diet seems to be: “If you’re not eating meat, how on earth do you get any protein into your diet?” The answer is that you can do so and quite easily!

Many people still assume that the only way to get protein into our diets is to either consume meat or cheese. This wrongly leads to the notion that somehow vegans and vegetarians are weaker and lacking in stamina compared to their animal protein consuming friends and relatives.

Why we need protein

The word protein comes from the Greek ‘Protos’ meaning ‘first’, Our bodies take the protein from the food we eat and use it to maintain healthy cell and tissue functioning and give us the energy we need to keep going on a daily basis. Without it we’d feel decidedly weak and lethargic. However, many people and especially meat eaters consume far too much protein in their diets – without really realising they’re doing so. It’s easy to get more than enough protein from a vegan diet, here are some great ways to incorporate it into your eating plan.

The best sources of protein for a vegan diet

Nuts and Seeds

Nuts and seeds offer a great deal in terms of overall nutrients and not just protein. However, one thing to bear in mind is that they are higher in fat that some other foods in the vegan diet and therefore shouldn’t be relied on as the only source of protein. Things like cashews, almonds, walnuts, peanuts and pine nuts are all excellent sources to add into vegetable and salad dishes as well as a snack in their own right.

Seeds are also another great way of getting a good protein hit. Two of the best are Hemp and Chia. Both of these seeds can be added to breakfast cereals or ground up and added to smoothies. They contain around eleven grams of protein per ounce serving, which will give a great energy boost. Don’t forget things like pumpkin seeds either, a super addition to give crunch and texture to salads and even in vegan flapjack recipes or other baking.



You really only need to know one word here and that’s Quinoa. This super food can offer as much as nine grams of protein per serving and also is a wonderful alternative for any vegan (or non vegan) who suffers from gluten intolerance and can’t eat traditional wholegrains. A hearty bowl of Quinoa porridge made with nut or soy milk is a wonderful start to the day and a real protein boost.

Of course, the more well known staples of brown rice, whole-wheat bread and barley also offer good amounts of protein and have the added bonus of filling you up for fewer calories. Adding barley or rice into wholesome homemade soups will bulk them out and make them taste richer, creamier and heartier.

Organic Buckwheat

Green Vegetables

Probably a foodstuff you didn’t think about, but it’s true – green veggies are an excellent source of protein. For instance, a hearty serving of steamed or stir fried Kale will offer you around five grams, a portion of wilted spinach around seven grams and fresh or frozen peas in the same amount will give you around nine grams. These are also great sources of iron and fiber too, so a great all round addition to your plate.

Soy products

One of the great things about things like Tofu, Soy and Tempeh is that alongside being a great way to take in more protein, they are also ‘flavor acceptors’ and therefore don’t tend to become boring or uninteresting. You can add lots of herbs and spices or stocks to them to add color and taste. Typically, a serving of Tofu will provide ten grams of protein, whilst a helping of Tempeh will give a whopping forty one grams. Similarly, something like Seitan in the same sized serving will give around thirty grams of protein. Remember that eating things like Soy yoghurt and even soy ice cream will all give you protein as well. These meat substitutes can be used in place of traditional meat in chillies, stir fries, pasta sauces and on salads.

Traditional Burger copy

Beans and legumes

The next time you make soup, or a hearty vegan stew be sure to add in plenty of beans, lentils and legumes. Foods such as kidney beans, chick peas and split peas that benefit from long, slow cooking are rich in easily digestible protein and fiber, making them an excellent choice to give you energy and keep your blood sugar stable. A portion of kidney beans, cooked, will give you around fourteen grams of protein. Dried beans that require soaking are perfect for soups and stews, whilst the canned versions are ideal for stir fries and for adding into salads.


Protein supplements

Perhaps you are still concerned about not getting enough protein or that you just feel you could do with a boost in some way. It can be helpful to have some sort of health supplement to add into your diet like Hemp, Pea or Soy Protein Isolate Powder or indeed a vegan capsule, that offers a complex of amino acids and omega 3 oils that can help boost how your body responds and assimilates the protein it takes in on a daily basis. Very often, a supplement can offer peace of mind if you are concerned, but can also provide an extra source of easily digestible protein that is easy to take on board if you exercise a lot or are generally on the go and need healthy, filling fuel quickly. They are also worth looking into if some of the foods mentioned above are not to your taste.

Check out our sites and for veggie TV – and veggie dating! Yay!


June 23, 2013 at 8:09 pm Leave a comment

Indian Summer Brighton – modern Gujarati restaurant with decent vegan choices


A massive welcome to our new team player the most fabulous writer and vegan extraordinaire Andrea Wren (Huge round of applause.. )  :O)


Indian Summer Brighton – modern Gujarati restaurant with decent vegan choices

By Andrea Wren (freelance journalist and vegan food blogger at Chocolate and Beyond)


IS ext

Gujarati flavours abound with the taste sensations that were presented to me and my dining companion at Indian Summer in Brighton. And what a delight to find out that Manesh Agnihotri, the restaurant owner, was taught to cook by his mother – who was vegetarian. Though ten years ago, before opening Indian Summer, Manesh’s was making medical prosthetics!

I do say, it made a refreshing change to go to an Indian restaurant and not see a menu that was listing onion bhajis, samosas, bhuna, madras, korma and dupiaza. And Indian Summer is anything but those out-dated and British-geared dishes that overwhelm the choice at your standard ‘curry house’. In fact, Indian Summer is also anything but a curry house.

Modern browns and chocolates in a low-lit, romantic setting create a relaxed but sophisticated ambience, so far removed from flock wallpaper and lights too bright. And the restaurant was clearly popular, since we had just managed to get the only table free.

Restaurant manager Tim was very knowledgeable on the dishes more than happy to give us the low-down on the vegan dining options, and they were very adequate. Also – they were well-referenced with a vegan symbol to indicate, as were the gluten-free options.

We started with a small tasting portion of the speciality there, Bhel Puri, which is vegan on request (minus the yoghurt). This was a delicious little crunchy bowl of puffed rice, onion, tomato, chick peas and also crisp sticks of gram flour (like a sophisticated Bombay mix and salad combo, but much nicer). It was fresh and light, and an unusual starter.

As part of our more substantial starter, I adored the Veg Manchurian – dumplings made with carrot, cauliflower and cabbage, stir-fried with a spicy peppers and spring onions. And for main we enjoyed the Gujarati favourite on the menu – the Vegetable Thali.

This was a mixed platter of vegetable-based curries and daal came along with pickles and spicy fried potatoes, as well as a roti bread and some poppadum. The coconut chutney was a perfect accompaniment.


We were also given a rhubarb sorbet to cleanse the palate between dishes – sharp, tangy flavours  and just enough sweetness made this utterly divine. I wish there’d been more of the the sorbet – but just because I liked it so much, not because it wasn’t the right amount for the purpose it was serving. However, we  were definitely able to fill our boots on the portions of food overall.

While the vegan options are not extensive over the other menu choices, the standard of the vegan dishes and the creativity and imagination that has gone into them makes up for this. Two courses at Indian Summer will set you back £22.75 at dinner, with 3 courses at £27.98. For the quality of food and service, it’s very much worth it.

Indian Summer:


IS in land

April 22, 2013 at 1:49 pm Leave a comment

Veggie Soc, K9 Angels and H Louise Ashley


Its great fun writing for Vegetarian Living magazine – Here is the PDF and more follows too!

Karins VL Magazine tibits, K9 Angels and Louise

Hope you like it – please share away!

Karin x

Most delicious meal:

Dr Jon Green the former CEO of The Vegetarian Society and I had a super dinner recently at tibits.

Tibits is such a cool place. My favourite music, gorgeous décor and cool atmosphere.

blackquinoa jpg

I knew that I would love it if it is anything like their Swiss restaurants – they now have 5 and when I visited they were queuing up around the corner for lunch!

Despite just being a Tuesday evening the restaurant was full and buzzing.

They have a great way of eating – a super boat in the middle of the restaurant with fresh and tasty dishes to pick from and then you pay by the weight.

I started with various salads including a vegan coleslaw, olives and dips. What I also love about tibits is the array of vegan friendly protein foods – peas, quinoa, tofu, chickpeas and more. Jon however dived straight in with one big plate and tried just about everything on the menu.

My next plate was packed with various hot dishes and all were fresh and tasty.


We enjoyed vegan friendly wine a tasty cocktail. Now there doesn’t seem to be many veggie places where you can enjoy a cocktail too!

Many of the alcoholic drinks are also organic.

Jon tried a few of the deserts as I did too and there are always vegan friendly options.

Tibits is not a fast cheap place to eat. It is a super veggie and vegan restaurant that is bursting with fresh foods and a place where you can relax and enjoy the atmosphere.

Expect to spend around £50+ for a 3 course meal and drinks for 2 people and paying by weight means that you can of course get a smaller plate if you can resist the temptation!

FINAL tibits cover image 020812 jpg

And get their FAB new book too! :O)

New friend:

I have been chatting with the rather stunning K9 girls and what makes them even more fab is that they are all veggie.

Passionate about rescuing dogs they told me;

“We can’t save every animal in the world, but being vegetarian means we wake up every day with a clean conscience and have saved every animal in the world in our own eyes”

The 2 vegetarians and 1 vegan got together in November 2011 to save a little stray dog abandoned in the forests of Romania – 6 months later, they have rescued over 100 Romanian strays and 10 meat dogs rescued from the Thai meat trade. They are growing every day and gaining popularity worldwide. They hope to become bigger and more powerful in years to come and help to put an end to the cruel dog meat trade in Thailand and help to make changes to dog cruelty in Romania.

And dog lover Simon Cowell gave them his backing live on Britian’s Got Talent.

K9 Girls

Great book 

OMG. Seriously if you are going to only buy 1 book this year make it this one. In fact buy 10 copies to give to friends and family perhaps this Christmas. This wonderful easy to read and difficult to put down book is the latest from my friend H Louise Ashley.

Louise in Totnes edited by GR 128

Learn and be inspired by Finding Our Way – it’s thought provoking information will help you step up and make the world a better place.

Book Cover Finding Our Way

Karin Ridgers

March 1, 2013 at 12:18 pm Leave a comment

Louise’s Delicious Pea Soup

Louise’s Delicious Pea Soup

Pea Soup  002

  • 3 Cups of Frozen Peas
  • 1 chopped celery stalk
  • ½ chopped onion
  • ½ cup soaked almonds (soak over night or about 8 hours – then rinse and rain) OR ½ cup of ground almonds
  • 1 chopped medium carrot
  • 2 chopped garlic cloves
  • 1 pint water
  • ½ vegetable stick cube – low or no salt

Pea Soup  010

How to make 

Steam peas, celery, carrots, onion and garlic for 10 minutes.

Bring the water to the boil in a separate pan and add the steamed veggies into the water. Also add the almonds and stock cube.

Cook for 5 minutes.

Carefully pour the mixture into a jug blender and blend until smooth.

It’s the ready to serve or you can return it to the pan to keep warm until you are ready to eat.

Add some crusty bread.

A very light and warming soup ideal for a cold night in or recovering from too much food at Christmas!

A soup- er recipe from my lovely friend H Louise Ashley.

 Pea Soup  007

Author, poet and artist H. Louise Ashley is delighted to launch her 2nd book – you can read more here too….

Finding Our Way..

Life changing facts beautifully written in Louise’s unique style, easy to read – however difficult to put down.

Louise’s new book inspires with incredible facts about animals, the planet, health, children and more.

Louise has spent 3 years researching and speaking to world leading experts as she is passionate about bringing awareness to make the world a better place and shares them in bite size snippets in Finding Our Way.

Knowledge is power and this book is packed with information to help us make more informed choices.

Pea Soup  065

December 19, 2012 at 10:36 am Leave a comment

Polony Pizzettes & “Turk-ish” Satay Party Sticks

And if you thought it couldn’t get any more delicious… along comes Fry’s Vegetarian fabby Polony Pizzettes and “Turk-ish” Satay Party Sticks…

I have had the tough job of tasting these….. and they are just great…

Ideal for Christmas and New Year… well for us idea at anytime….


+ If you do make them why not send us in a pic or 2?

Polony Pizzettes
Perfect flash mob low fat party snacks. Mini pittas with plantastic pasta sauce,  Fry’s veggie Polony and Swiss Vegusto Dairy free cheese topped with olives. These are not just any pizzas, they are not even Marks and Spencer Pizzas – these are pizzettes to win you a ‘domestic goddess’ sticker. Great for parties and packed lunches.

Makes about a dozen pizzettes

Prep time 30 mins – Bake 10 mins


  • 12  wholemeal mini pita pocket breads
  • 8 Thick slices of Fry’s Polony sausage
  • 12  Slices of award winning dairy free melting cheese
  • 12 pitted green olives

For the 5 a day pasta / pizza sauce

  • 3 tablespoons of vegetable stock/water or red wine
  • 3 Tomatoes
  • 300g jar tomato puree
  • 80g crated carrot
  • 80g broccoli and cauliflower florets finely chopped
  • 60g Curly Kale finely chopped
  • 80g courgette chopped
  • 80g red onion chopped
  • 1 clove garlic , chopped
  • 1 sprig watercress
  • 1 stick of celery grated or finely chopped
  • 30g dried apricots finely chopped
  • 1 dessertspoon fresh, finely chopped marjoram/oregano
  • 1 dessertspoon fresh, finely chopped basil
  • 1 dessertspoon fresh, finely chopped parsley
  • 1 teaspoon sweet paprika
  • 80g Red Pepper finely chopped


  1. In a large, heavy, stainless steel pan with a tight fitting lid put all the sauce vegetables except the red pepper, herbs and the tomato puree and very gently simmer for about 20 – 30 minutes to cook in their own juices.
  2. Add in the tomato puree, red pepper and herbs, stir and reduce on a low heat until there is no spare liquid just a thick sauce.
  3. Preheat oven to 180ºC
  4. Cut polony slices into 3 triangular segments and slice olives
  5. On each mini pita, spoon a dessertspoon of tomato sauce, then place 2 segments of polony, a slice of ‘vegusto melty’ cheese and top with a couple of slices of olives
  6. Bake for 10 minutes, until vegusto begins to bubble.

Serve warm if possible. Serve a few with a big green salad and seeds for tea. Great lunch box treat. If time’s short, thicken a jar of vegetable pasta / meatball sauce with some ground almonds.

Glyn Ridgers-96

“Turk-ish” Satay Party Sticks

Totally Free-From turkey, not even from Turkey these meat free kebab sticks are made with Fry’s Vegetarian Chicken Strips and dipped in a (previously) secret family Dutch satay sauce recipe then baked in the oven

Prep time 15 mins – Bake 10 mins


  • 1  x 380g box Fry’s vegetarian Chicken Style Strips
  • 1 Tablespoon sesame seeds

For the sauce

  • 1 Tablespoon sesame oil
  • 80g Red onion finely chopped
  • 80g Chestnut Mushrooms finely chopped
  • 2 cloves of garlic very finely chopped or crushed
  • 1 teaspoon lime juice
  • ½ teaspoon soft brown sugar
  • 4 dessertspoons smooth peanut butter
  • 2 Teaspoons ketjap manis or soy sauce
  • 200ml of Kara Coconut milk
  • Wooden long kebab/bbq skewer sticks


  1. In a small stainless steel pan add sesame oil , onions and mushrooms and gently sauté until they start to brown
  2. Add in other sauce ingredients and on a gentle heat stir and simmer until the peanut butter blends into a thick sauce
  3. Preheat oven to 180ºC
  4. Toss the fry’s vegetarian chicken style strips into the sauce and skewer onto the sticks
  5. Sprinkle with sesame seeds and bake for 10-15 minutes until they start to crisp around the edges and sauce is baked on.

Serve with remainder of sauce and salad. Could also serve with brown rice.

Glyn Ridgers-91

And remember we are always looking for your veggie Crhstitmas tips for – no matter when as this is a growing guide and each year gets bigger and better :O)

December 18, 2012 at 10:01 am Leave a comment

Yummy Scrummy Christmas Foods…

I know I teased you a while back with these rather scrummy recipes from Tony Bishop-Weston and Fry’s Vegetarian…. so you just have enough time now to pop over to your local health food store grab the ingredients and enjoy on Crimbo day…..

And for your non veggie guests .. don’t tell them that these are meat free and see if they realise…. :O)

Starter  – Scampish Cocktail

Retro Pub Dish Scampi basket gets a healthy makeover with lots of healthy salad and using Fry’s pops and Swiss Vegusto Garlic dairy free mayo

Serves 4-6  as a starter or 2 as a lunch

Prep time 10 mins


  • 1 Box of Frys  ‘pops’

For the dressing

  • 2 tablespoons dairy free Vegusto garlic  mayo
  • 2 teaspoons of capers
  • 1 teaspoon  sweet paprika
  • 4 sundried tomatoes  sliced

Serve with

  • 4 handfuls mixed salad leaves
  • Salad to decorate –  watercress, cucumber, lettuce, radish,  cherry tomatoes, peach, red and green pepper  slices
  • 1 lime quartered


  1. Preheat oven to 180ºC
  2. Place pops on oven tray , finely spray or lightly paint with oil and bake for 10 mins
  3. Blend  dressing ingredients together
  4. Arrange salad in glass bowl , pour on dressing
  5. Add pops on when cooked
  6. Serve with wedges of lime



Party Food – Port ‘n’ Mince Pies

Leave Santa an alternative to sickly sweet mince pies, bake him these Umami-licious savoury festive party pies. Short crust pastry stuffed with Fry’s beefy, low fat, high protein veggie mince, and sautéed in port wine with mushrooms, omega 3 rich walnuts and red pepper. Great for parties and packed lunches.

Makes a dozen pies (depending on size)

Prep time 10 mins – Bake 15 mins


  • 320g pack ready rolled shortcrust pastry
  • 380 g Box Frys beefy Vegetarian mince (and gravy powder)
  • 80g red pepper, chopped
  • 50g Walnuts, chopped
  • 80g sliced button mushrooms
  • 80g red onion finely chopped
  • 80g carrots finely chopped
  • 125ml port wine
  • Black pepper
  • 12 Foil tartlet cases (approx 8cm diameter)


  1. Preheat oven to 180ºC
  2. Gently simmer mushrooms, onion, walnuts and carrots in the port wine until walnuts have softened on a low heat, in a heavy pan with lid.
  3. Cut 12 rounds of pastry to fit foil tartlet cases and make strips of remaining pastry.
  4. Add mince, gravy powder and chopped red pepper to the vegetable mix and stir thoroughly whilst sautéing for a few more minutes.
  5. Generously fill each pastry case with mince mix and top with a lattice of pastry strips.
  6. Lightly paint pastry tops with oil
  7. Bake for 15 to 20 mins until golden brown

As with traditional mine pies best served warm. Serve with a creamy mustard sauce


veg mince

Soooo yummy :O)


+ Remember for more yummy veggie Christmas ideas have a look at!


December 17, 2012 at 10:34 pm Leave a comment

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