SALT
While writing this book, I’ve become more aware of the health risks relating to salt, or perhaps I should put it another way – the health benefits of reducing your intake of salt. Studies have shown that a reduction in salt intake has the positive effect of lowering raised blood pressure, which in turn means a lower risk of heart attacks and stroke. The campaign in Finland to reduce the population’s intake of salt over the last 12 years or so has resulted in a reduction in the incidence of high blood pressure and a remarkable decrease in cases of both stroke and coronary heart disease.
Having found this out, one of my previous “vices” – my liking for salt – is being disciplined and I’ve replaced my favourite sea salt with a low-sodium “salt” available from supermarkets. Of course, the ideal is to become familiar with the clear, fresh flavour of foods prepared with the minimum of salt or none at all, and this I am working on. The amount of salt you add to recipes and the type is, of course, up to you, but I do believe it’s something worth considering. Perhaps we can take comfort in also noting the increasing evidence that drinking wine, in moderation, has positive health benefits and enjoy our fresh-tasting vegan meals with a glass of our favourite wine. Cheers!
MEASURES
In the recipes, the measures are given in metric, imperial and American cups. For the best results, stick to one system of measurement throughout a recipe and measure carefully – especially the first time you make a recipe and where this is important, such as for pastry. After that, feel free to make the recipe your own and be creative by adding other ingredients, herbs and so on as you wish. Bon appétit!
These light and refreshing soups make perfect appetizers, and can be served either hot or chilled. The recipes are very easy to make – no complicated techniques are involved and no hours of stock-making – yet the results are still delicious. If you want a smooth soup, it helps to have a liquidizer or food processor, but many of the soups are equally good served unliquidized.
It’s possible to make a good vegan stock by simmering an onion, carrot, a few celery sticks, a bay leaf, sprig of thyme and some parsley stalks in plenty of water for a couple of hours, then strain it and discard the vegetables and herbs. However, I rarely do this. Occasionally I might buy a really good-quality vegetable bouillon powder, available from healthfood shops, but I prefer to use water which allows the pure and unadulterated flavours of the vegetables to stand out. Try these soups and see what I mean.
This soup is refreshing and quick to make, and is equally good served hot or chilled. If possible, use frozen petits pois or baby peas for their delicious sweet flavour.
serves 4
1 onion, chopped
1tbsp olive oil
225g/8oz/11/2 cups potatoes, peeled and cut into 1cm/1/2in dice
450g/1lb/31/4 cups frozen petits pois (baby peas)
4–5 sprigs of mint
900ml/11/2 pints/33/4 cups water or light vegetable stock
1–2tbsp freshly squeezed lemon juice
sea salt
freshly ground black pepper
soya cream, optional, to serve
chopped fresh mint, to garnish
Heat the oil in a large saucepan. Add the onion and fry, without browning, for 5 minutes. Add the potatoes, stir well, cover, and continue to cook it gently, taking care not to brown the vegetables, for a further 5–10 minutes. Add the peas, mint and water or stock, then bring to the boil, cover, and simmer for 15–20 minutes, until the vegetables are very tender.
Purée the soup in a blender or food processor, then transfer it to a clean saucepan. If you want a very smooth texture, pour it through a sieve into the pan. Adjust the consistency with extra water, if necessary. Add the lemon juice and season with salt and pepper to taste. Reheat, and serve with a spoonful of soya cream, if using, and a sprinkling of chopped fresh mint.
This creamy soup is thickened entirely with puréed potato, which gives it a soothing and satisfying consistency.
serves 4–6
4 onions, sliced
450g/1lb/3 cups potatoes, peeled and cut into even-sized chunks
1 litre/13/4 pints/41/3 cups water
40g/11/2oz/3tbsp vegan margarine
1tbsp olive oil
salt
freshly ground black pepper
freshly grated nutmeg
Put a quarter of the onions into a large saucepan with the potatoes and water. Bring to the boil, then cover, and cook for 15–20 minutes, until the potatoes are tender. Meanwhile, heat the margarine and oil in another pan. Add the remaining onions and cook them over a low heat, covered, for about 15 minutes, until they are very tender. Don’t let them brown.
Purée the potato mixture in a blender or food processor, then return it to the saucepan. Add the onions and salt, pepper and grated nutmeg to taste. Reheat gently and serve.
This popular soup is very quick and easy to make.
serves 4
1tbsp olive oil
1 onion, chopped
350g/12oz/21/2 cups potatoes, peeled and diced
450g/1lb/3 cups tomatoes, skinned and sliced, or 425g/15oz can tomatoes
900ml/11/2 pints/33/4 cups
water
salt
freshly ground black pepper
Heat the olive oil in a large saucepan. Add the onion and cook, covered, without browning, for 5 minutes. Add the potatoes, cover again, and cook gently for a further 5–10 minutes.
Add the tomatoes and cook, stirring occasionally, for a further 4–5 minutes but do not allow the vegetables to brown. Add the water, cover, and leave the soup to simmer for 15–20 minutes, until the potatoes are tender.
Purée the soup in a blender or food processor until smooth. If you want a really smooth soup, it can then be strained to remove the tomato seeds, although this isn’t essential. Season with salt and pepper to taste, and reheat gently, without boiling, before serving.
