VeganMofo - Compassion is the fashion with fabulous vegan foods... Week 3

Can you believe it's:

Week 3 of VeganMofo!

What's it all about and what did you miss on weeks 1 and 2? Please check here!

What's coming up next? Only another 21 more delicious meal ideas!
Is there no end to the vegan food possibilities???
I don't think so!

Sunday  15.9.13

Spicy bravas-style tofu scramble on multiseed toast with baked forestiere mushrooms.

You all know by now I love a brunch at the weekend and this one is so low calorie and so tasty that you can enjoy a really hearty portion that sets you up for the day! 

Egg-free, dairy-free chocolate macadamia fudge brownies.

My first attempt at making these - made using a ground flax seed 'egg' ! Who knew this could be so easy and who would have guessed they would disappear in an afternoon?!

A nut roast slice (from Healthy Pulses, Exeter) with olive oil mash and lots of mixed steamed veg.

We've all heard of the stereotypical 'vegan nut roast' - but let me tell you, don't knock it 'til you've tried it - it's far tastier and far better than many other roasts I could mention!

Monday 16.9.13

Porridge made with almond milk and oats, topped with the last of the summer berries (raspberries, blueberries & a lone strawberry!), flaked almonds & agave nectar.

One of the simplest most delicious breakfasts you can make and there are so many different moo-free milks to try. Almond and oat are my favourite.

#VeganMofo lunch: I'm eating a 'Hungry Monk' (!) at Tyepyedong #Exeter. Noodle bars r gr8 4 #vegan food! pic.twitter.com/sETWcHtKVx
— Chantal DH (@vegsoup4thesoul) September 16, 2013

Baked leek risotto with onions, peppers and vegan mozarella.

This is a great weeknight supper dish, because you chop, throw it into a dish and bake.

I love it with lashings of tomato ketchup - may not be classy, but it works for me!

Tuesday 17.9.13

Pumpkin-seed toast with homemade damson jam and a fresh pear on the side.

I always try to add a fruit or veg element to a breakfast and these blush pears are amazing!

Baked sweet potato falafels with fresh salad and wholemeal pitta.

The 'after' pic was a somewhat full pitta oozing with mayo and chilli sauce too! Pretty much anything could go into a falafel - they're as limiting as your imagination :)

Mixed marinated vegetable kebabs (mango chilli sauce, BBQ sauce, satay sauce) on a bed of fluffy couscous and with a side of hm coleslaw.

Yes, I am officially addicted to coleslaw - I would add it to everything if I could. It's raw and healthy too!

Wednesday 18.9.13

Birchers-style muesli with fresh apple and blackcurrants.

This seems to be one of those breakfasts you get on buffet bars in more upmarket hotels - but so simple to make at home. Last week on Mofo I made this goji pineapple muesli and here it is revamped with some added fruit and soya yoghurt.

Homemade crispy, golden, spicy sweet potato empanadas, with lime mayonnaise and a 'ribbon' salad.

A bit of an indulgent lunch this one - but fabulous if you have people over (which I did) because it's tasty, unusual and they'll never guess its vegan! 

Homemade spaghetti bolognaise, made with soya mince and vegan red wine (1 bottle of!)

Everyone loves a good 'ole spag bol don't they - and I'm no exception. Making meals like this using a meat substitute is a great way to start out on the vegan lifestyle. 

Thursday 19.9.13

Sunflower seed toast with cashew nut butter and a raspberry, pineapple, vanilla smoothie on the side.

I never used to like peanut butter, but nut butters do really appeal to me, so I tried cashew as an alternative and I love it! Worth a go if you feel the same :)

Spicy sweet potato with baby gem and homemade coleslaw in a salsa tortilla wrap.

This was left over empanada filling and perfect for a lunch wrap either at home or on the go.

Homemade beetroot burger - simply in a bun with a light garnish it was so good!

Although my kitchen looked like horrendous after making this - it was worth it! Forget trying to grow 'meat' in petri dishes - we have the solution here already.

Friday 20.9.13

Gluten-free mixed cereals with chocolate almond milk and fresh banana.

Why should chocolate milk be just for kids? I love this breakfast - hits all the right notes for a Friday :)

Red kidney bean dip with warm pittas and crudites.

I really try to keep some lunches light and I love crunchy fresh veg so much that its no hardship. Sugar snap peas are one of the most delicious things. They have to be fresh though.

Baked avocado goujons in panko crumbs with a jacket potato, homemade sweet chilli sauce, coleslaw and some seeded salad.

I've never been that keen on avocado, as you know, but with this amazing way to cook with them I could even get to love them!

Saturday 21.9.13

Mixed scrumped-fruit crumble (raspberries, figs, apples, blueberries), with a spiced oaty topping.

Yes - you see right, I had this for breakfast with some soya custard! What the hell. There was no room in the fridge and it just looked too good. This was one of my best ever crumbles. Yum! (NB I didn't eat it all by myself - I had help!)

Vegan packed lunch - cucumber and Marmite rolls, fresh tomatoes, some Thai-spiced crisps and a free-from chocolate bar.

What on earth do vegans have in sandwiches? It turns out there are a hundred things (I think I'll do a post on it one day). This is a childhood favourite of mine. Unusual, but if you are in the Marmite love camp - you'll like it!

Mixed vegetable jalfrezi with saffron rice and steamed tender stem broccoli.

Yay! Curry night! Indian food is a cuisine that lends itself so well to veganism - there are lots of choices and flavours and it also means a great weekend treat if you are a spice/heat fan. (Pappadums were out of view!)

Caring for hens - part 3 'space'...

Space - the final frontier...

No no no - wrong post...!

Helloo! Please help me be me - I need space to enjoy my life...

Just imagine living with 5 other humans in a room no bigger than the size of a double bed?

It would be a living hell.

A 'life' beyond comprehension.

That's the equivalent that a battery hen (since called 'caged' hen, now I'm hearing 'colony' hen) used to have...

A hen on the old system of intensive battery farming had no larger than the space of an A4 sheet of paper to stand on. No room to stretch, no room to lie and sprawl, no room to turn around easily and no room to flap wings, jump, scratch or indeed, anything else.

Can you imagine being restricted in such a way and also being amongst 5 other beings all restricted too?

This is why hens are 'de-beaked' so that they can't peck, eat and potentially kill each other out of frustration.

If you ever rescue and care for hens who have been farmed intensively in this manner - you will note that some can harbour distinct 'issues' and it's little wonder really, because in cramming them in so tightly, depriving them of any stimulation and natural habitat, their mental wellbeing is severely affected.

So when rescuing and caring for ex-'colony' hens this does need to be taken into consideration. Acres and acres of space may be daunting for them, they may get lost, predated and scared by flock separation. Yet giving them too little space (whilst being perhaps a better life) doesn't allow them room to seek out what some of them crave - which is a little calm and a little privacy.

Yes, everything you read will tell you about the flock mentality and how hens flock together - but chances are that rescued ex-bats won't be from the same cage (sorry collony), they won't know each other. All they will have known is chaos and restriction and being egg 'machines'.

Over the years I've observed that once the flock dynamic has settled down (i.e. a leader established and the entire pecking order in place) just like humans, there will still be hens who look for and actually like, time away from the others. They seek out peace, calm and either a shady spot under a tree (for safety) or a spot in the sun to bathe and feel the warmth on a spread wing.

So it's about balance.

General space requirements:

*** Before you get your hens, first consider how much space you can give them. This will determine the number of hens you can care for safely and properly.***

Safety is paramount. Foxes live in urban areas as much as rural areas and your space criteria must also include looking at how large a safe, enclosed, fox-proof area/run you can create in your garden/backyard?

Ideally then, if you cannot let your hens wander outside of a purpose built run - you should, in my opinion, allow at least 1 meter square per bird.

If, however, you can safely allow your hens a bit more room to roam in your garden / on your land every day, say, for at least an hour - then you could build a fixed secure run with a little less space per hen.

For example, here at 'secret cottage' we have a fixed walk-in run which is approx 5m square and we house 6 hens max in it. The coop we have within the run is suitable for 8 birds. Our garden however, extends to an acre and so we make sure that the hens get to free range very day for at least an hour - or for the entire time we are out in the garden - which is a lot more on many days.

Free to roam safey in our large garden.

This way, we know that they are safe and secure in their run, but not too restricted, yet they can have a good old roam and be really chickeny every day and Mr Fox won't come near because we, and our dogs, are there to deter him.

So that's the overall picture of space needed.

Runs and coops:

In terms of the run that you create, walk-in is by far preferable - no bending to get to them and to carry out daily tasks etc. But if that's not possible, then consider the height of any roof to your run from the hens' point of view. Hens can be larger birds than you think and once they have built up their strength they can actually jump quite high (up to my chest in one case) and will want to perhaps perch on a branch in the run and have a little jump n flap now and then - so 1m high the minimum I'd recommend.

I do not recommend arcs, too narrow, not high enough.

I see many of the arc-style coops and runs in various garden centres / pet stores etc and these are just too small. They are too low for such tall birds and the hens will never be able to fully stratch their wings etc (hens, like dogs, do yoga every day - you will see). I don't know why they persist in selling these runs, as, in my opinion, they are just not fit for purpose.

With regards to a coop that you may buy - be guided by the manufacturer as to how many hens it will house. The numbers always seem quite snug - but in actual fact for the purposes of sleeping, hens don't mind this. In winter it will keep them warm and providing you open any ventialtion in summer you need not worry too much about overheating, as ex-bat hens will have experienced, and survived, a lifetime of hotter temperatures on the farm than they ever will in a British summer outdoors in a coop. I must stress ventialtion is they key though and you need to clean them our regularly.

Creating different and stimulating spaces:

This is of particular importance if you're not able to offer them an intersting field to run around in all day. As I've mentioned above, their individual characteristics also mean that what's good for one hen isn't necessarily good for another, so different little spaces, nooks and crannies are essential to their wellbeing (I will write more on boredom busting in a future post).

Perspex roof, water butt & windbreak on corner.

I find that providing rain cover over at least 5m square of the run is essential (we have the whole of our run covered, as ex-bats don't know about rain and sheltering from it initially, and if they get wet they can easily catch colds  (particularly when sporting very few feathers). Stamping about in mud all day won't be great for them either. The best product we have found is a type of corrogated perspex which we have made a sloping roof from, attached guttering and used it with dual purpose to fill an attached water butt and capture rain water for the garden!

A shady area is also necessary - on hotter summer days (and we can't say we didn't have any of those year!) this is essential so that they can get cool and shade if needed. Chickens can get sunburn on any bold patches and their combs/wattles. A dry and sunny area is also good particularly where you situate their dust bath - to keep it dry and powdery for them.

We have also created a windproof corner as the end of the run bears the brunt of a prevailing wind - again just some sheets of perspex and duct tape. Some of the girls often take shelter here on blustery days.

Shady quiet spot under the coop.

A darker quiet spot has also proved to be popular - some of ours sit and daydream under the coop in the run and also in a snug corner under the nest box at the back.

One of the perching branches in the run.

 A higher spot and vantage point can be created by placing some thick branches in the run - ours use theirs now for looking into the window of our bathroom (which faces out onto the run) and calling to us whenever they see us in there! It's quite nice to be able to see them when I'm having a shower! Giving them perching branches also enables them to climb and play and strengthen up their feet and legs after 18 months of standing still all day.

Location, location, location:

I've had hens at 4 different houses I've lived in now and every time I've been lucky enough to be able to locate their run and coop within view from a window in the house - usually the kitchen. Where we are now I can see them from the bathroom. This is great to do if you can consider it because it means that at whatever the time of day, you can quickly pop to a window and check on them. It's reassuring to see them and also fun to be able to observe them from a distance and in dry weather! (particularly good the first morning after you get your hens and they come out to explore their new home. I guarantee you will watch them for hours!)

Situating them near to your house is also useful if you're locking them in manually at night and need to quickly check and see whether they have all come in to roost. Just a thought... 

So Phil n Kirsty can talk human living space - I can talk hen living space! Now where's that Channel 4 contract?.......

Jane hen having a wonderful dust bath in the veg patch!

Chantal xx

Postscript: Whilst your girls will usually want to comeback to you when you call them in (with a rattle or two of mealworms or corn) hens can, on occasion get broody and hide, or wander off because of their inquisitve natures. Please make sure that your garden/land has a safe boundary that they cannot cross.

Vegan Mofo - REAL freedom food - Week 2

OK lovely foodies:

Week 2 of VeganMofo!

What's it all about and what did you miss on week 1? Please check here!

What's coming up? 21 more delicious meal ideas - wait 'n' see :)

Sunday 08.09.13

Hot pan-griddled wholemeal soda bread with sausage, roast portobello mushroom, fresh tomatoes and '5 bean' baked beans.

You've got to love bread that you can mix, cook & eat hot in just half an hour!

Blueberry and almond muffins. Dairy-free, egg-free, but flavour-full.

A MsCupcake special, easy to make and even happier to eat - because they're cruelty free :)

Lentil and vegetable roast with gyo new potatoes, mixed steamed vegetables, cranberry sauce and veggie gravy.

I'm lucky I guess that I've always loved my veg and sometimes the simplicity of a meal like this is just wonderful. Perfect before either a Sunday afternoon or evening nap!

 

Monday 09.09.13

Creamy herby mixed mushrooms on organic seeded rye toast.

To me, mushrooms are an amazing food - versatile, more nutritious than you'd think and VERY low calorie! (I use them a LOT!)

Caribbean spiced butternut squash with wild rice, pilau rice, marinated tofu pieces & other nibbly bits (cherry tomatoes, olives, sugar snap peas, artichokes & pate).

Another example of a 'fridge-raiders' delight! But this is always my favourite type of lunch and makes sure nothing is ever wasted. 



Puff pastry pizza with tomato salsa then Mediterranean vegetable toppings - artichokes, olives, peppers, onions, tomatoes, mushrooms & marinated tofu pieces.

This is such a quick and simple meal for when you've had a busy day and you can add anything you have in the fridge / freezer or even a jar! Serve with chilli oil, nutritional yeast flakes & a large crisp salad.

Tuesday 10.09.13

HM Raspberry and banana smoothie with a crispy cereal bar (goji berries, sultanas, cashew butter, maple syrup, cinnamon).

I don't have smoothies very often, but in the peak of summer when there are so many berries to chose from - they're a delicious treat.

Toasted wholemeal bagel with savoury toppings - sweetcorn relish & sesame tofu, Mexican tomato pate & cucumber.

Another lunch created from "what do I have in the fridge?" and it turned out to be very tasty!

Louisianna chicken tenders with gyo new potatoes, HM coleslaw (using vegan mayo) and lots of salad.

Whilst I rarely eat processed ready-made vegan foods like this now, they're still handy when time is tight & I found them very useful when I first stopped eating meat and became vegetarian.

Wednesday 11.09.13

Olive bread toast with hummus and some home made fresh raspberry (sugar-free) yoghurt on the side.

Shop bought yoghurts are so full of sugar (and not much fruit) that I usually prefer to add fresh fruit to plain soya yoghurt instead. Delicious.

Griddled hot polenta with warm balsamic wild mushrooms and toasted walnuts. Served on a bed of fresh mixed garden leaves.

I've never really got to grips with polenta & this could have been griddled on a higher heat - but with these fabulous tasting mushrooms it's the perfect 'simple' lunch!

Golden sesame roasted tofu with vegetable fried rice, steamed broccoli and a coconut satay dipping sauce.

This is an adaptation of a Rose Elliot recipe and I cannot recommend it enough - it is delicious! The sauce may seem runny but trust me you'll finish it all! DM me for details.

 

Thursday 12.09.13

 

Vibrant fruit salad with 7 different summer fruits and some plain soya yoghurt on the side with added cinnamon and dark agave nectar.

As usual, I love the variety of a fresh fruit salad - I could eat bowls of it! 

Oriental-style rice noodle salad with crunchy raw shredded vegetables, toasted cashews, sesame seeds and hm sweet chilli sauce (added after the pic - oops!).

I don't follow a raw diet, but a large percentage of what I eat just happens to be raw & I love the fresh flavour & crispness of this type of salad. 

Homemade mushroom & lentil burger, in a toasted seeded bagel with fresh garden salads and vegan coleslaw.

This burger was a recipe by a vegan athlete - healthy, delicious and far more flavour than a meat burger!

Friday 13.09.13

Homemade muesli with goji berries, pineapple, apricots, oats, barley flakes, ground flax, nuts and seeds (pumpkin, sunflower etc).

This is great to use up bits n pieces & to have in the cupboard as a standby brekkie, PLUS you know what went into it! Delicious with yoghurt and grated fresh apple.

Classic hotdogs in buns with fried onions, ketchup and American mustard!

There are a couple of vegan brands of great hotdog sausages - I like Taifun Tofu and Vegusto. A million miles away from the junk that goes into frankfurters.

Home-made Thai green vegetable curry with coconut rice.

I adore the flavours of Thai food. It's relatively simple to cook and you can add any vegetables that you like. I'm not keen on coriander as a rule, but I love it in this curry!

Saturday 14.09.13

Breakfast bap: A vegan sausage pattie hiding under fresh tomato slices, a grilled portobello mushroom and topped with BBQ sauce.

What can I say - delicious, but messy to eat! 

Thai-style spicy butternut squash soup with a fresh coconut, pink grapefruit and coriander garnish.

This is a wonderful soup to have as autumn starts setting in. Beware of using the Thai chillis - they're small but pack a punch.1 will be plenty for most people - but try 3 if you love it really ho-ho-hot like I do!

Peanut and mango stir-fry with wheat noodles, shredded greens and fried tofu.


Thia is quite a light and fresh- tasting stir-fry and actually doesn't need the tofu if you want to reduce it.

And that's the end of Vegan Mofo Week 2 here at Veggie Soup for the Soul.

But there's more to come - 16 days to go yet and another 48 delicious vegan meal ideas!

Don't forget - whilst I haven't posted recipes here (not enough hours in the day!) I will happily send you recipes for any dishes that catch your eye and that you'd like to try.

Enjoy the diverse and tasty world of cruelty-free vegan cuisine.

Chantal xx

@TheVeggieGreen ha ha! TY! I get bored v easily so for the last 4months i've cooked something diffrent every day! veg offer endless variety!
— Chantal DH (@vegsoup4thesoul) September 11, 2013

@TheVeggieGreen a lot of things ive simply veganised what i used to cook before - i also consume food books n mags avidly!
— Chantal DH (@vegsoup4thesoul) September 11, 2013

@vegsoup4thesoul vegan mofo is made for you!!!
— TheVeggieGreen (@TheVeggieGreen) September 11, 2013

@vegsoup4thesoul keep tweeting your pics, it gives us all cooking ideas! :)
— TheVeggieGreen (@TheVeggieGreen) September 11, 2013

 

@vegsoup4thesoul @VeganMofo You're an inspiration! ❤
— Healing Inspirations (@RisingSign) September 13, 2013

 

@vegsoup4thesoul I think you should open a restaurant!  Inspiring for myself on the verge of going vegan!
— Gary Bridge (@bridge9118) September 17, 2013

@vegsoup4thesoul I think you need to move nearer to me or I need to move nearer to you then we can 'share' lunch (and dinner...) ;)
— I Choose What I Use (@ichoosy) September 17, 2013

@vegsoup4thesoul Don't be alarmed if you find me sat on your doorstep tomorrow with my bowl - your food always looks so yummy!
— Teri-Ann Saywell (@MrsTeriA) September 17, 2013