food made good

8/9/2019 Food made good

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MEAT,EGG,DAIRY

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CRUELTY

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ANTI-BIOTICS

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HASSLE

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RECIPES FOR A KINDER WORLD


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Frys Family Foods was started in a family kitchen by a family ofvegetarians. We take great care to ensure that all the ingredients we useare of the highest quality and are from trusted sources. With our food, youwill get all the flavour of meat but you will feel good for making a betterchoice. We use a blend of grains and legumes with only natural flavoursand spices, so not only is our food Non-Genetically Modified but naturallycholesterol free and high in protein.

It is also not just what we put into our food that makes it good but its whatwe leave out. Our food is meat, egg and dairy free so by choosing Frys youwont be supporting cruelty towards animals. Today, farms have becomefactories, animals have become machines and we are kept in the dark.Livestock is fed antibiotics because the cramped and overcrowdedconditions they endure are a refuge for disease. We are the ones that paythe price of cheap meat because it is full of antibiotics and our childrenwill pay the price because of the destruction it causing to our planet.

By eating less meat you can make good on your health, the health of theplanet and on the animals that inhabit it. This eCookbook will help youmake little steps to eat better without taking taste or your time. Enjoy.

JUST ONE OF OUR VEGETARIAN MEALS A WEEKCAN MAKE A DIFFERENCE.

We believe in a world where all animals regardless whether society hasclassed them as friend or food are afforded a life worth living. Freefrom factory farms. Free from fear. Free from cruelty.

We at Animals Australia are delighted to team up with our friends at FrysFamily Foods to bring you a collection of our favourite cruelty-free recipes.

Whether youre a seasoned vegetarian or are trying out vegan meals for thevery first time ... whether youre cooking for yourself, or entertaining friends... this is a great place to start!

And whether you are driven by health, sustainability, or preventing cruelty youre in great company. More people than ever before are trading flesh forfresh. In fact, 1 in 10 Australians now call themselves vegetarian. And manymore are recognising that introducing more plant-based meals is one of thefastest ways to help animals, people and the planet. So its no surprise thatnew meat-free products now demand more shelf space than they did just afew short years ago.

Congratulations on taking a step towards a kinder, healthier, moresustainable world for all.

BON APPTIT!

www.AnimalsAustral ia .orgwww.frysfamily .com


3/33

Hearty Apple Cinamon Pancakes 7

Mixed Berry Summer Smoothie 9

Totally Tropical Chia Pudding 11

Jonas Scrummy Tofu Scramble 13

Breakfast

Summer Mango Chickn Wrap 27

Superbly Simple Schnitzel Roll 29

100% Cruelty-Free Uber-Dawg 31

Tooti Frooti Chickn Burger 33

You Little Ripper Aussie Burger 35

Comforting & Cheesy Cauliflower 37

Yummo Avo Pesto Pasta 39

Easy Thai Coconut Noodles 41

Tasty Thai Green Curry 43

Zesty C-Food Coconut Curry 45

Fantastic Fried Rice 47

Tempeh Satay with Asian Greens 49

Mains

Home Made Curry Puffs 15

Noisy Mexican Chilli Poppers 17

Warm Sesame Toasted Strips 19

Honey Gold Mango & Nectarine Salsa Salad 21

Sweet Soy-Lime Noodle Salad 23

Middle Eastern Tahini Salad 25

Sides & Salads

Sweets

Coconut Mango Ice Treats 51

Chocolate Brownies 53

Rhubarb, Rosewater & Lime Sorbet 55

Shopping Tips 56 - 61

With Thanks 62 - 63

CONTENTS


4/33

prep+cooking time:20min makes:820

MethodBatter: cup soymilk (we recommendVitasoy Soy Milky Lite) cup water1 tsp vanilla extract1 cup wholemeal flour2 tsp baking powder1 tbsp corn flour2 tbsp pure maple syrup1 tsp cinnamonpinch salt

Other:1 sweet red applemaple syrup to servespray oil

Cut the apple into 8 thin slices. Cut thecore and seeds out in the shape of a heartand discard or eat the heart shapes. Setaside.

In a bowl, add all batter ingredients andbeat until just combined. Set aside.

Spray a fry pan on high heat with oil andplace the thinly sliced apple pieces in asingle layer. Fry on each side for a minuteor so until slightly browned. Remove fromthe heat and set aside.

Spray the fry pan with oil again, and addone apple slice. Pour two tablespoons ofthe pancake batter over the apple slice.Fry for 30 seconds or so until bubblesappear on the pancakes surface. Flip andfry on the other side until both sides havebrowned. Repeat this step with all appleslices and batter mixture.

Serve the pancakes immediately withdelicious maple syrup. Enjoy!

Ingredients

KindlycontributedbyVeggieFul.com

Hearty Apple Cinnamon

PANCAKES

6


5/33

prep time:5min serves:15

Method

1 cup of non-dairy milk

1 frozen banana, chopped into

rough chunks

1 tsp of vanilla essence

cup of frozen berries

blueberries, blackberries,

raspberries, strawberries, or a

combo of them all

Optional: 1-2 tbsp maple or

agave syrup

Optional:

For a protein-packed breakfast

smoothie try adding a cup of

instant oats for slow-release

energy. You might also like to

add 1 tsp. of chia seeds for 100%

of your daily recommended

intake of omega-3.

It really couldn't be simpler:

blitz everything in your blender

until smooth and creamy.

Serve immediately!

Ingredients

Mixed Berry

SUMMER SMOOTHIE

Natures

ownenergy

drink

8


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prep time:5min serves:3-45

Did you know?Chia seeds are packed full of

healthy omega-3 fatty acids.

Method2 cups coconut milk (can also bemade with almond, soy, or anyother non-dairy milk butcoconut gives a lovely tropicalflavour)Just over a cup of chia seeds(black or white)2 tsp of vanilla essence4 tbsp pure maple or agave syrupto tasteFresh blueberries (or any of yourfavourite fruits sliced mango,banana, pomegranate youname it) to garnish

Put coconut milk, chia seeds, vanillaessence and 3 tablespoons of themaple syrup into bowl. Whisk andrefrigerate overnight or for at least8 hours.

Once the chia seeds have thickenedthe coconut milk to a puddingconsistency, stir through theremaining tablespoon of maple syrup,if you like it sweet. Serve the chiapudding in small bowls with fruitpieces spooned on top.

Variation: If you'd prefer a puree, blitz

the fruit with the maple syrup andeither stir through the chia pudding, ordrizzle over the top. You can alsoexperiment by creating colourfullayers with different fruit purees blueberries, passionfruit and mangoare especially delicious together.

Ingredients

Totally Tropical

CHIA PUDDING

10


7/33

prep+cooking time:25min serves:2-425

Method1 large block firm tofuHalf capsicum/red pepper, dicedHalf or whole red onion, diced1 clove garlic, minced4-6 sml/med mushrooms, diced1 tbsp pine nuts1 jar sun dried tomato strips(plus the oil they come in) or ifwhole, cut into strips1-2 tbsp curry powder1-2 tbsp soy sauceHandful of baby spinach leavesMixed herbs1-2 tbsp of LSA (linseed,sunflower seed, almond meal)Vegetable oil/vegan margarine

Optional:grated carrotkalefreekeh

Fry garlic and onion in oil until softand lightly browned. Add capsicumand mushroom, stirring constantlyuntil soft. Crumble tofu by hand intosmall chunks straight into the pan(you can also dice into small/medi-um sized blocks). Add soy sauce,curry powder and sun dried tomatostrips plus their oil and stir throughfor about a minute until tofu main-tains a yellowy brown colour. Addbaby spinach leaves and pine nutsand stir until spinach begins to wilt.

The beautiful thing about this recipeis that no two tofu scrambles areever the same so make it yourown! Add different diced veggies;add additional soy sauce or currypowder to your liking... Or add mixedherbs, garlic salt, or other flavour-ings like hot sauce, sweet chilli etc.

Best served on buttered sourdoughor multigrain toast with slicedavocado, fried veggie sausage, andveggie bacon. YUM.

Ingredients

Kindly

contributed

by Jona Weinhofen

Jonas Scrummy Tofu

SCRAMBLE

12


8/33

45 prep+cooking time:45min serves:4-6

Method2 carrots, diced1 eggplant (aubergine), diced1 potato, diced1 sweet potato, diced6 field mushrooms, diced1 red capsicum (pepper), diced2 zucchinis (courgette), diced pumpkin, diced415g (can) Sanitarium casserole minceor Textured Vegetable Protein (TVP)200mL coconut cream1 onion, diced1 garlic clove, crushed1 packet of Antoniou filo pastry1 cup of shredded coconut1 tsp coriander (cilantro)1 tsp chilli

1 tsp cayenne pepper1 tsp cardamom1 tsp cumin1 tsp peri peri(Use only tsp of each spice if youdont like it too spicy!)Sweet chilli sauce to serveExtra virgin olive oil, heated whenneeded

Pre-heat oven to 210C (410F).

Mix the spices, casserole mince and coconutcream together.

In a wok, saut garlic and onion with asplash of oil.

Stir-fry vegetables until mostly cooked.

Add casserole mince and coconut creammixture, simmer for 10 minutes.

Add coconut then allow mixture to cooldown.

Brush one side of the filo pastry with oil andfold together, brush half and fold again.

On the diagonal filo sheet, spoon mixtureonto the lower right hand corner and folddiagonally until the end, oil to seal seethe diagram.

Brush outside of curry puffs with oil.

Cook in a hot oven 210C (410F) untilgolden.

Serve with sweet chilli sauce.

Ingredients

Home Made

CURRY PUFFS

1 .

fo ld in ha lf

2 .

fo ld in ha lfa ga in

3 .

s poon onf i l l i n g

how to fo l d :fo l dd iagona l ly ,brushw i th o i l

Kindly contributed by

vivalavegan.net


9/33

30 cooking time:30min serves:2-4

Method1 box of vegetarian mince (try FrysMeat Free Mince)100ml oil1 Red onion, finely chopped1 tbsp crushed ginger and garlic250g plain cream cheese (tryTofutti Better Than Cream Cheese)3 sprigs thyme20 large jalapeo peppers1 cup flaxseed mealcup water3 tsp margarinecup flour1 cup dry bread crumbs

Heat 30ml of oil in a medium sizedpot and add onions and garlic andginger. Fry until onions are goldenbrown and add Frys Mince. Cookthrough, drain and allow to cool. Mixin cream cheese and thyme and setaside. Clean jalapeno peppersremoving pips and spoon mixtureinto each jalapeno pepper and setaside.

In a bowl add flaxseed meal, water,margarine, flour and breadcrumbsand mix together. Gently roll eachstuffed jalapeno peppers into themixture, forming a layer around thepeppers. Deep fry in 70ml of oil onhigh heat between 2-3 minutes,turning the peppers once then drainand allow to cool.

Ready to serve.

Ingredients

Noisy Mexican

CHILLI POPPERS

Note:

justadd

tequila!

16


10/33

25 cooking time:25min serves:2

Method1 box mock chicken strips (try FrysChicken-Style Strips)1 cup toasted sesame seeds cup raw honey (or agave syrup)Grapeseed oilAs many salad vegetables as youwish to have1 ripe avo

Thai dressing:1 tbsp sesame oil cup lime juice1 2 red chillies, finely chopped1 tbsp. coriander leaves

Place the honey and 1 tbs boilingwater in a shallow small bowl. Placethe toasted chicken-style strips inanother small bowl. Dip each stripin the honey/water and then into thesesame seeds and coat both sides.

Lay strips on a baking tray and placein the fridge for 15minutes. Whenready, warm a little grapeseed oil ina frying pan and toast the strips. Thestrips can burn very easily to watchcarefully.

To serve:

In an individual bowl, place thesalad ingredients. Slice avocadothinly and place on top of the saladingredients. Top with the warmchicken strips and serve with thewell mixed Thai dressing.

Ingredients

Warm Sesame

TOASTED STRIPS

Ourversionof

Heavenon

aplate

18


11/33

prep time:10min serves:4(as side salads)10

Method

1 honey gold mango2 firm yellow nectarines*1 haas avocado1 tomatoJuice from 1 lime cup fresh coriander, roughlychopped1 small red chilli, finely diced(optional)1 tsp Sesame Seeds1 tbsp Pine NutsSalt & pepper to taste (optional)

*The crunch of particularly hardnectarines will work in your favour inthis recipe, lending a crisp and variedtexture to the salad along with thetoasted sesame seeds & pine nuts.Its much more exciting than a sloppyol standard mango salsa, believe me!

Roughly dice the mango, nectarines,avocado & tomato. Place in a bowl andtoss with the lime juice & coriander (&chili, salt & pepper if thats how youdig it).

In a dry skillet on high heat, lightlytoast the sesame seeds & pine nuts. Irecommend putting the sesame seedsin first and the pine nuts 10-20seconds later. Toss constantly untillightly browned and serve on top ofthe salad. Watch these carefully youdont want them to burn.

Ingredients

Honey Gold Mango & Nectarine

SALSA SALAD

Kindly contributed by Nat from

AppetiteAffliction.com

Mango

wildfor

thissalsa

20


12/33

15 prep time:15min serves:1

MethodSalad:3'' section of zucchini, spiralised orpeeled into "fettucine" cup cabbage, shredded2'' section of carrot, cut intomatchsticks40g (half serve) dry/uncookedvermicelli or soba noodles40g ( cup) firm tofu, cubedExtra virgin olive or coconut oil forfrying the tofu (do not use sesame oil) tsp sesame seedsFresh coriander to serve

Dressing:1 tsp tamari, Bragg's Liquid Aminos orsoy sauce

2 tsp lime juice (you can add an extra tsp if you want it more zingy)3 tsp coconut palm sugar syrup, agaveor maple syrup tsp sesame oil

Whisk all the dressing ingredientstogether & set aside.

Place the prepared zucchini between afew layers of paper towel and press toremove some of the moisture.

Cook the noodles as per the packagedirections. Drain and immediately toss ina bowl with a drizzle of dressing to stopthem from sticking together. Set aside tocool.

In a dry skillet, toast the sesame seeds onhigh heat. Toss/shake constantly untilthey start to brown, then set aside.

Add a splash of oil to the skillet. When itshot, add the tofu then sprinkle with 1 tspof dressing + salt /pepper. Fry for 1minute, flip, fry another minute. Drain onpaper towel.

Youre nearly there! Toss the noodles andveggies together with most of thedressing, then serve with the tofu,coriander & sesame seeds sprinkled ontop. Drizzle the last of the dressing on topor serve on the side.

Ingredients

Sweet Soy-Lime

NOODLE SALAD

Kindly contributed

by Nat from

AppetiteAffliction.com

22


13/33

prep time:15min serves:215

Method2 tomatoes, cut into small ormedium cubes2 cucumbers, cut into small ormedium cubes2 clove garlic, finely chopped cup (130 mL) tahiniThe juice of 1 lemon cup (130 mL) water1 tbsp dried mintOlive oil (to garnish)Salt1 hot chili pepper, chopped

Dice up tomatoes and cucumbers,and combine them together in amedium bowl.

Crush your garlic, hot pepper andsalt in a mortar. Add them in thebowl to your tomato and cucumbers.

Meanwhile, make the tahini sauce.

Add the tahini, salt, lemon andwater in a separate bowl and mixwell. Tahini dressing takes a bit ofstirring to blend well and becomecreamy.

Pour dressing onto the salad, mix,and add the mint.

Place in the refrigerator for at least20 minutes to allow the flavors toblend, and for the dressing tomarinate with the tomatoes andcucumber.

Serve with a swirl of olive oil on top.And enjoy !

Ingredients

Middle Eastern

TAHINI SALAD

Kindly contributed by Miriam Sorrell

from MouthwateringVegan.com

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14/33


MethodA handful of mock chicken strips(try Frys Chicken-Style Strips)4 crisp lettuce leaves large Cucumber1 medium just-ripe Mango2 seeded tortilla wraps2 tbsp sweet chilli sauce

Prepare strips using on-packinstructions and set aside.

To prepare filling, break lettuce intolarge bite size pieces. Cut cucumberin half, then halve lengthways andcut into very thin strips. Cut flesh,close to the stone, from the mango,remove skin and cut mango into thinstrips. Place these ingredients in abowl and mix in sweet chilli sauceand strips.

Place ingredients on wraps, fold, cutand ready for lunch.

Ingredients

Summer Mango

CHICKN WRAP

Did you know?Chickens arent bird brains!

They are good at problem solving,and can respond to clicker

training, just like dogs!

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15/33


Method

2 Frys Golden Crumbed Schnitzels2 wholegrain bread rolls

1 tbsp egg-free mayonnaise2 lettuce leaves, shredded

8 thin slices cucumberSalt and ground black pepper

Prepare schnitzel using packinstructions and set aside.

Cut roll in half and place on a board.

Spread cut sides of the roll withmayonnaise. Top the roll base with

lettuce, cucumber and then theschnitzel. Season with salt and

pepper. Top with remaining bread,wrap and pack.

Ingredients

Superbly Simple

SCHNITZEL ROLL

Tooeasy.

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MethodBean Mix:1 can red beans (kidney beans)1 can crushed or chopped tomatoes2 tbsp cajun seasoning1 tsp meat-free stock (try Masselbrand chicken style seasoning)1 tsp garlic powder1 tbsp dried thyme1 tbsp oil

Other:1 packet meat-free hot dogs (FrysSmoked Hot Dogs work best)6 hot dog rolls1-2 avocados, choppedSour cream (try Tofutti Better thanSour Cream)

Dairy-free cheese (we recommendVegusto No Moo dairy-free cheese)

Heat oil in saucepan.

Drain & rinse beans and add to saucepan.

Add all other bean-mix ingredients,stirring well.

Leave to simmer gently, stirring often,until bean mixture reduces/thickensslightly around 15 minutes.

Meanwhile, fry hot dogs as perinstructions on packet.

Once cooked, add hot dogs to bread rolls.

Top with bean mixture, chopped avocado,

Tofutti sour cream and grated Vegustocheese. Enjoy!

Ingredients

100% Cruelty-Free

UBER-DAWG

Did you know?Pigs wag their tails

when theyre happy.

Just like dawgs!

Kindly contributed byLittle Oak Sanctuary

30


17/33


Method4 meat-free chicken patties (tryFrys Chicken-Style Burgers)4 whole wheat burger buns4 red chillies2 tbsp olive oil1 tbsp smoked paprikaEgg-free mayonnaise, to serveRed salad onions, thinly sliced1 mango, peeled and cut in smallcubesThinly sliced pineapple, halved1 pomegranate

Bake the crumbed burgers in apreheated oven for 10 minutes.

Chop the chillies and place in asmall saucepan with the olive oiland smoked paprika and gently fryover a low heat for 2 to 3 minutes.

Serve the chicken burgers on thebuns with a base of the chilli relishtopped with a generous dollop ofmayonnaise, sliced purple springonions and fresh mango andpineapple and a spoonful ofpomegranate.

Ingredients

Tooti Frooti

CHICKN*

BURGER

wopbopaloobopalopbam

boom!*no birds were harmed in

the making of this meal!

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Did you know?Lambs are super playful

animals, and they can learn to

respond to their own name!


Method4 meat-free patties (Fry'sTraditional Burgers work best)4 burger bunsDairy-free cheese (try 'Tofutti'slices or Vegusto No Moodairy-free cheese)1 onion, chopped1 tomato, sliced4 lettuce leaves, washed cucumber, sliced1 beetroot, canned, sliced4 slices pineapple, fresh or cannedTomato sauceSmall amount of oil for frying

Fry onion slices in a little bit of oiluntil they soften and brown slightly.

Cook patties according to packetdirections.

Split burger buns and toast lightlyunder the grill or in a sandwichpress.

Assemble burgers! Layer bun,lettuce, tomato, cucumber,dairy-free cheese, burger patty,onions, beetroot and pineapple.

Top with tomato sauce to taste, andadd the burger bun top.

Serve to a round of applause.

Ingredients

You Little Ripper

AUSSIE BURGER

34


19/33

25 cooking time:25min serves:4-6*

Method1 medium sized cauliflower cup raw cashews cup vegetable stock cup fresh lemon juice cup nutritional yeast1 cup cooked chickpeas2 tbsp tahiniSalt & pepper to taste - 1 tsp chilli powder (optional)Water or non-dairy milk as neededfor consistency

Remove florets from cauliflower andsteam lightly.

Process the cashews to a fine crumb.

Add all other ingredients to theprocessor to combine. The consistencyshould be thick like a dip. If its too thickadd a little water or non-dairy milk.

Heat the sauce in a saucepan and stir inthe steamed cauliflower.

Add extra nutritional yeast to taste ifexcessive cheesiness is required.

Ingredients

*Ormaybe

just1(ifyou

needextra

comfort)

Comforting & Cheesy

CAULIFLOWER

Comfortably contributed by Vegan Smythe

Did you know?Caulis are an amazingsource of vitamin C

(and heaps of other stuff).

36


20/33


MethodSauce:2 medium avocados (400g)2 large garlic cloves1 cup tightly packed basil leavessalt and pepper4 tbsp fresh lemon juice1 tbsp olive oil

Other:500g pasta of choice2 handfuls of cherry tomatoes,halvedlemon wedges to servefresh basil leaves to garnishdairy-free parmesan cheese

Cook pasta according to packetinstructions.

Add all of the sauce ingredients to aprocessor and process untilsmooth. Taste and season withmore salt and pepper if needed. Setaside.

Drain pasta and add to a large bowl.

Add the sauce and cherry tomatoes.Toss to combine.

Serve immediately with parmesan

cheese, basil leaves and lemonwedges.

Ingredients


VeggieFul.com

Yummo Avo

PESTO PASTA

Whatdoyoucallafakenoodle?Anim-pasta!

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21/33


MethodSauce:2 garlic cloves1 tbsp red curry paste (make sure its freefrom fish paste)1 thumb size piece of ginger cup veggie stock cup coconut milk1 tbsp soy sauceSalt and pepper1 tablespoon sesame oil cup raw cashews

Other:150g extra-firm tofu, diced1 tbsp kecap manis200g rice noodles1 tbsp oil1 cup roughly chopped broccoli florets

1 cup chopped green beans1 cup diced red capsicum cup finely sliced green onionsCoriander to garnish

Add the diced tofu to a bowl. Spoon in thekecap manis and toss around until the tofu isevenly covered. Set aside.

Add all of the 'sauce' ingredients to a foodprocessor or blender and process untilcompletely combined and smooth. Set aside.

Prepare the rice noodles according to thepacket instructions. Drain and set aside.

In a fry pan or wok on high heat, add the oil,broccoli and tofu and toss around. Stir-fry forabout 5 minutes until the broccoli is browningand the tofu has browned on all sides.

Add the beans and the capsicum and stir-fryfor a couple of minutes until the beans beginto tenderise.

Add the green onions and the and noodles andtoss to combine.

Pour in the sauce and toss to evenly coat thenoodles.

Stir-fry for another 1 to 2 minutes until thesauce has heated through. (Be careful that thenoodles do not stick to the bottom of the pan).

Take off the heat and serve immediately.

Garnish with coriander leaves and an extradrizzle of coconut milk if needed. Enjoy!

Ingredients

Ideal for

wok-aholics

Kindly contributed by VeggieFul.com

Easy Thai Coconut

NOODLES

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22/33


Method1 box mock chicken strips (try FrysChicken-Style Strips)2 cups low-fat coconut milk1 tbsp Thai green curry paste (checkingredients that theres no fishpaste in this!) onion, chopped4 lime leaves1 medium red chilli and 1 greenchilli, sliced in half diagonally1 tbsp soft brown sugar2 baby marrows, sliced1 handful fresh coriander

Simmer coconut milk with the currypaste, lime leaves, chilli and sugarin a pot for 5-7 minutes beforeadding all the vegetables. Bring toboil and cook for 10-12 minutes,until vegetables are just tender.

Heat a little oil in a frying pan. Fryonion until brown. Add frozenChicken style strips. Fry on highheat for 6-8 minutes. Add them tothe curry.

Garnish with coriander and servehot.

Ingredients

Tasty Thai

GREEN CURRY

Likeapro.

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23/33


Method1 pack of mock prawns (Frys MeatFree Crispy Prawns work best)4 tbsp oil1 onion, finely chopped1 tsp ginger and garlic paste1 tsp mustard seeds2 green chillies, sliced1 tbsp chilli powder1 tbsp garam masala4 tomatoes, grated400ml coconut milk400g can of chickpeas, rinsed anddrainedCoriander for garnish lemon, sliced

Heat 2 tablespoons of oil insaucepan and add prawns. Fryuntil golden brown then drain andset aside. Add another 2tablespoons of oil to saucepan andadd mustard seeds, onions, chillies,ginger and garlic paste, chillipowder and garam masala. Cook tillgolden brown. Add tomatoes andsimmer for 5 minutes.

Add chickpeas and allow to cookthrough. Stir in prawns andcoconut milk. Simmer for 2 minutesand garnish with coriander. Serve

with naan bread or couscous.

Ingredients

Zesty C-Food

COCONUT CURRY

ICwhat

youdid

there...

44


24/33

45 prep+cooking time:45min serves:4-6

Method6 cups of filtered water2 cups of brown rice2 garlic cloves, crushed1 onion, dicedSmall amount of ginger, grated1 cob of corn, kernels cut from the cob1 zucchini (courgette), grated1 carrot, grated1 cup broccoli florets red capsicum (pepper), diced green capsicum (pepper), diced pumpkin, grated8 mushrooms, diced300g firm tofu (1 packet), finely sliced2 falafels, diced

Soy sauce or tamari

Cook brown rice in boiling water forabout 30 minutes until tender.

Saut garlic, onion and ginger inwok.

Add all vegetables into wok and cookuntil tender.

Add tofu and falafel and mix well.

Combine cooked rice with thevegetable mixture.

Add soy sauce to taste.

Serve as a main meal or side dish.

Can be cooled and served as a salad.

Ingredients

Fantastic

FRIED RICE


vivalavegan.net

46


25/33

cooking time:15min serves:2-315

Method200g tempeh, cut into thin slices2 bunches of Chinese greens e.g. bokchoy, chopped2 cups of broccoli florets1 zucchini (courgette), thinly sliced2 tomatoes, diced1 onion, diced2 garlic cloves, crushed cup soymilk4 tbsp (crunchy) peanut butterExtra virgin olive oil

Saut garlic and onion in olive oil inwok.

Add zucchini and broccoli, stir-fry.

Mix in soymilk and peanut butterthoroughly.

Add the tomatoes, tempeh andChinese greens.

Stir-fry until all ingredients arecooked.

Serve with rice.

Ingredients

Did you know?Like tofu, tempeh is made from

soy beans, but is even higher in

protein, fibre, and vitamins.

Tempeh Satay with

ASIAN GREENS


vivalavegan.net

48


26/33

10 prep time:10min makes:6

Method1 cup of mango1 cup of coconut yoghurt (try CoYo) cup of orange juice

Blend all ingredients until they aresmooth.

Pour into icy pole moulds.

Freeze until firm.

Devour on a hot day!

Ingredients

Coconut Mango

ICE TREATS

Kindly contributed byThe Kind Cook

Did you know?Dairy is not the only source of

calcium. Tofu, tahini, parsley, driedfigs, almonds and Brazil nuts all

have more calcium per gram

than cows milk!

50


27/33

45 prep+cooking time:45min makes:15

Method1 cups all-purpose (plain) flourpinch salt1 tightly-packed cup brown sugar1 tsp baking powder cup cocoa powder90g dark chocolate, melted cup margarine, at room temp.1 cup soymilk (we recommendVitasoy Soy Milky Lite)1 tsp vanilla extract100g white chocolate chips (or breakapart a Sweet Williams dairy-freewhite choc bar)

Preheat oven to 180 degrees Celsius (350 F)and line a baking tray with baking paper.

In a bowl, add the flour, salt, sugar, bakingpowder and cocoa and stir until combined.

Pour in the dark chocolate, margarine,soymilk and vanilla to the bowl and beat for acouple of minutes or so until the mixturebecomes creamy and fully combined (Useelectric beaters if you have them). Themixture should be thick and shiny at thispoint.

Fold in the white chocolate chips until theyare roughly distributed.

Pour/spoon in the brownie mixture into thebaking tray and smooth the top.

Bake for 30 minutes or so until the top lookscooked and a skewer comes out clean whenpoked into the centre of the brownies.

Cool for 15 minutes before serving or slicing.This allows it to set completely in the centre.

Serve immediately or refrigerate untilneeded.

Ingredients


VeggieFul.com

Cant talk.Eating.

Vegan Chocolate

BROWNIES

52


28/33

30 prep time:30min serves:3

Method

275mL freshly squeezed rhubarbjuice (approx 2 bunches of rhubarb)cup of freshly squeezed lime juice cup of agave syrup (found inhealth food stores everywhere) cup of water tsp of rosewater

Bring the water and agave to the boil.Stir it well so it's well combined.

Add the rhubarb juice and lime juice,stir to combine, remove from heat andadd the rosewater.

Pop the mixture into a metal tray andplace in the freezer for a couple ofhours till frozen.

Once frozen it's still icy so just blend itand pop back in the freezer until it firmsup again (approx 45 mins to an hour)

and serve.

Ingredients

Rhubarb, Rosewater & Lime

SORBET


The Kind Cook

Om.Nom.Nom.

54


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Easy Frozen Meat-Free ProductsFind these Frys products in the freezer atColes, Woolies and IGA.

- GREAT PLANT-BASED PRODUCTS AVAILABLE IN AUSTRALIA -

Where to find...

AMAZING THINGSMeat-Free Hot DogsFind these Frys Smoked Hot Dogsamong other meat-free products

in the fridge section at Woolies.

Tammy Fry

cooking up astorm in the

kitchen

56


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Dairy-free white chocolateFind dairy-free white choc chips at online veganstores. Or pick up a block of Sweet Williams dairy-freewhite chocolate in the health aisle of Coles & Woolies.

Dairy-free sour creamTofutti Sour Supreme can befound in the dairy section ofColes & Woolies.

Dairy-free cheeseFind the amazing VegustoMoo-Free cheese at goodorganic / health food shops orat online vegan stores.

TofuttiAmerican styleslices (good forAmerican styleburgers) can be

found in thefridge at Coles& Woolies.

Tofutti Better than Cream Cheesereally is better than cream cheese.It can be found in the dairy sectionat Coles & Woolies.

Egg replacerOrgran No Egg canbe found in the healthaisle at all goodsupermarkets.

Egg-free mayoYou might already have this inthe cupboard. Praise Litemayo is egg-free. So are avariety of healthy-choicemayonaises that you can findin the health ailse at yoursupermarket.


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TempehFind tempeh in differentvarieties in the vegetariansection at all goodsupermarkets.

Nutritional yeastFind it in the health aisleat Coles, or in all goodorganic / health foodshops. Cheesy and ...nutritious!

Dairy-free

yoghurtFind Soy Life yoghurtin the fridge at Colesand Woolies. Goodorganic / health foodshops will also stockCoYo coconut yoghurtand dairy-free naturalyoghurt.

Dairy-free milkThere are so many dairy-freemilks to choose from at thesupermarket. Soy milk, almondmilk, oat milk, rice milk, coconutmilk... Vitasoy Soy Milky and SoyMilky Lite are great substitutes fordairy milk in all recipes. Find it inthe fridge or long life shelf at allgood supermarkets.

Chia seedsChia has become sopopular in recent years thatit can now be found justabout everywhere. Blackand/or white chia arestocked in different brandsin the health food aisle ofColes and Woolies.

TahiniThis versatile ingredient ismade from sesame seedsand has an exceptionalcalcium content. Find it inthe health food aisle atyour supermarket.


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WITH THANKS

Viva la VeganThese lovely recipes

reprinted with permissionfrom Theres a Vegan in the

Kitchen: Viva la Vegans Easyand Tasty Plant-Based

Recipes by Leigh-Chantellefrom Viva la Vegan! Copyright

2014. Published byEpicentre Equilibrium.

Mouthwatering VeganAward Winning chef Miriam Sorrellcreator of 'Mouthwatering Vegan'

blog and book endorsed by Sir PaulMcCartney. Her recipes are

renowned worldwide and is one ofthe best vegan chefs in the world.

Check out her blogmouthwateringvegan.com

Jona WeinhofenJona, is the lead guitarist for

the band I Killed the PromQueen* and is a vegan. He hasa passion for animal rights and

for promoting plant-baseddiets whenever he can. Follow

him now on Instagraminstagram.com/jonaweinhofen

Vegan SmytheVegan Smythe is the world'sonly animal rights comedy

cabaret character and if youare wondering where he getshis protein from just head to

www.bit.ly/ProteinSong

YOULast, but certainly not least, you.By downloading this eCookbookyou are showing the world that

you are making a change, achange for the better. So keep

doing what you do!

Appetite AfflictionNatalies goal is to eat herway around the world. Join

Nat on her gastronomic onlineadventure of vegan, high raw

and low gluten cuisine atAppetiteAffliction.com

Little Oak SanctuaryLittle Oak Sanctuary offers

sanctuary to animals in needwhile promoting compassion

for all animals througheducation and cruelty-free

living. To find out more aboutthis incredible organisation

head to their websitelittleoaksanctuary.org

Vegiful.comVeggieful.com is run by the

husband and wife team,Jerome and Mia, and is packed

full of veggie-relatedinformation, recipes and tips.

Check out their websiteveggieful.com for more!

The Kind CookMel Baker, The Kind Cook is a

qualified chef, avid foodphotographer, passionate

foodie and food blogger. Herwebsite thekindcook.comshowcases hundreds of

gorgeous, easy vegan recipes.

Your choices make a massive impact, every day you have the opportunity to be

an agent for positive change on this planet not only one opportunity, but

three. These opportunities occur every time you sit down at the dinner table or

grab something on-the-go.

By choosing to eat more plant-based foods, you are part of the change that

will end animal cruelty, mitigate global depletion of resources and improve

your health. It starts with you and its that simple. So we would like you to say

thank youfor joining us on this journey. One meal at a time, you are making

the world a better place.

We would also like to say thanks to all our amazing contributors who donated

their recipes to this eCookbook. Through your innovations and passion you are

inspiring change in Australia, and around the world. Keep reading to find out

more about the people behind the recipes and what they are doing to make a

difference.

*no animals were harmed in the naming of this band


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EAT YOUR WAY TO A

KINDER WORLD WITH US!

Weve packed dozens of our favourite plant-based recipes insidethis e-cookbook for you to enjoy and share. But this is just thebeginning! Theres a whole world of cruelty-free cuisine just

waiting to be explored. Follow us to discover more...

www.AnimalsAustralia.org

@AnimalsAus

/AnimalsAustralia

www.frysvegetarian.com.au

@FrysFamily

/FrysVegetarianFoods

food made good

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