{Recipe} Almond-Goji-Cacao-Buckwheat Muesli

Yes, the name of this muesli (granola) is a mouthful!

But, it is a mouthful of deliciousness.

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This muesli consists of oats, whole almonds, sprouted buckwheat groats, dried goji berries, cacao nibs, coconut, and pumpkin seeds (pepitas). It is sweetened with maple syrup, and flavoured with cinnamon and freshly grated nutmeg.

Serve after a light roasting in the oven or – for a raw version – after dehydration.

Buckwheat Groats

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Buckwheat groats (or buckwheat kernels) are available at ‘health food’ stores. Despite the name, buckwheat is wheat-free and gluten-free. It is not a grain. Buckwheat is derived from the seeds of a flowering plant, and is related to rhubarb.

I prefer to use sprouted buckwheat in this recipe, as sprouting enhances the nutritional value. For directions on how to sprout buckwheat, click here.

If you don’t have the time or inclination to sprout the buckwheat, an overnight soak is sufficient preparation. After soaking, ensure that you rinse and drain the groats adequately before using them in this recipe.

Cacao Nibs

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Cacao nibs are available in ‘health food’ shops, and some supermarkets. They have a very bitter taste, and are a good source of magnesium. In my opinion, they add ‘decadence’ to this muesli. Chocolate for breakfast!

Goji Berries

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Ah, goji berries.  Depending on who you talk to they are either a superfood or an over-hyped food! They are available in ‘health food’ shops, and supermarkets – usually in the ‘health food’ aisle. They add vibrant colour to this muesli blend.

Pumpkin Seeds

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Pumpkin seeds, also known as pepitas, are a good source of iron, zinc, and magnesium. They add a delicious crunch to each spoonful.

***

Five years ago – for my birthday – Mat gifted me with a ticket to a weekend raw food preparation course in Brisbane. We traveled there with our two little ones, and I attended the course for two days while Mat and the kids explored Brisbane.

The recipe booklet distributed at the course contained many tasty and simple recipes, including a raw muesli.  The muesli recipe was my inspiration for Almond – Goji – Cacao – Buckwheat muesli. 

If you would like to make a raw version of this muesli, you could replace the rolled oats with oat groats; the maple syrup with agave syrup. Spread the muesli over the dehydrator trays and dehydrate on 115F/46C for about 24 hours (yes, for readers not familiar with raw food prep, 24 hours. That is not a misprint!).

Ingredients

Serves 5

1 cup sprouted (or soaked) buckwheat groats

1/2 cup dessicated coconut

1/4 cup pumpkin seeds

1/2 cup raw almonds

3/4 cup rolled oats

4 Tbsp pure maple syrup

1 Tbsp cacao nibs

2 Tbsp dried goji berries

1/4 tsp ground cinnamon

1/8 tsp freshly grated nutmeg

Method

1.Pre-heat oven to 100C/212F.

2. To a large mixing bowl, add buckwheat, coconut, pumpkin seeds, almonds, and oats. Mix well.

3. Add the maple syrup, and mix well.

4. Spread the mixture evenly across a lined baking tray, and place in the oven for 10-12 minutes.

5. Remove from oven and allow to cool for about 15 minutes.

6. Return the mixture to the mixing bowl, and add the cacao nibs, goji berries, cinnamon, and nutmeg. Mix well.

7. Serve with nut milk or other non-dairy milk. Top with fresh, seasonal fruit and a sprinkling of chia seeds.

Store leftovers in an airtight container.

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The tiny vegans’ verdict:

The tiny vegans love this muesli! My 9-year old daughter prefers to eat it without milk, as she feels that it is more flavoursome that way. My sons prefer to eat it with soy or rice milk. My 4-year old son recently ate 3 bowlfuls in a row!

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What is your favourite breakfast meal?

Ally

Each Monday, I feature a scrumptious vegan recipe that is enjoyed by my own family  - I hope your family enjoys it too.

Submitting to Healthy Vegan Fridays.

{Recipe} Vegan Lunchbox Snacks

After last week’s booze-soaked, caffeine-fueled decadence, it’s time to re-focus on child-friendly recipes. :)

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Last week, a friend was lamenting the relentlessness of the school lunchbox routine. I can relate!

So, for those that suffer from periodic (or chronic) lunchbox loathing, I am featuring three recipes that may provide some much-needed inspiration.

1. Baked Crackers – Spelt and Spicy Wheat

2. Cinnamon Cookie Dough Bars

3. Crispy Edamame

At the end of this post, I have included links to other ‘lunchbox-friendly’ recipes on Made of Stars.

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Most store-bought crackers are heavy on sodium. Many contain palm oil (for info on why palm oil is not a cruelty-free food, see this post). Some contain undesirable additives.

These crackers are tasty on their own or teamed with a dip, such as hummus. My daughter enjoys them with avocado. They are simple to prepare, and my kids are enthusiastic about helping to make them. They particularly enjoy rolling and cutting the dough, and sprinkling the seeds on top.

I have included recipes for two different varieties:

Spelt Crackers

(Adapted from this recipe)

Quantity- 26 small crackers

**Ingredients**

1 cup wholemeal spelt flour

4 Tbsp water

1/2 tsp salt

1.5 Tbsp coconut oil (in liquid form)

1/4 tsp ground cumin

poppy seeds

sesame seeds

Method

1. Pre-heat the oven to 180C/350F.

2. Add the flour to a large mixing bowl. Add the cumin. Mix well.

3. Add the water to a small jug. Add the salt to the jug and stir well until salt is dissolved.

4. Add the oil to the jug, and mix. Then pour the liquid into the mixing bowl. Mix well with a wooden spoon.

5. As the flour begins to clump together, and becomes difficult to stir with the wooden spoon, use your hands to form the mixture into a dough. Work the dough until it becomes malleable.

6. Lightly flour the kitchen bench with additional flour, and use a rolling pin to roll the dough into a thin sheet.

7. It is preferable to have crackers that are roughly the same size (about 4.5 x 3cm). To achieve this, use a pizza cutter to cut the sheet of dough into a symmetrical rectangle. Retain the ‘off cuts’.  Cut the crackers with the pizza cutter, then place them onto a large, lined baking tray.

8. Repeat the process with the remaining dough (‘the off cuts’). To obtain a consistent size, you can use a cut cracker as a guide.

9. Evenly space all of the crackers on the baking tray. Sprinkle with poppy seeds and sesame seeds. Use the rolling pin (or your fingers) to press the seeds onto the crackers.

10. Bake for 12 minutes.

11. Remove from oven and allow to cool before storing in an airtight container.

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***

Spicy Wheat Crackers

(Adapted from this recipe)

Quantity – 11 large crackers

**Ingredients**

1 cup wholemeal wheat flour

1/8 – 1/4 tsp cayenne pepper

1/4 tsp dried marjoram

4 Tbsp water

1/2 tsp salt

2 Tbsp coconut oil (in liquid form)

Poppy seeds

Sesame seeds

Method

1. Pre-heat oven to 180C/350F.

2. Add flour to a large mixing bowl. Add the cayenne pepper and marjoram. Mix well.

3. Follow steps 3-6 in the previous recipe.

4. If you want to make larger crackers (as we did), cut them into 7 x 5 cm rectangles, and bake for 14 minutes (otherwise follow steps 7-10 above).

5. Once cooled, store crackers in an air tight container.

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***

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Cinnamon Cookie Dough Bars

These bars are rich and decadent, and free of oil and redefined sugar. They are a simple, yet satisfying snack.

I’m sure that regular readers will not be surprised when I reveal the creator of these fabulous bars.

Yes, it’s one of Dreena’s recipes. ;)

The bars consist of cashews, hemp seeds, shredded coconut, rolled oats, dates, and cinnamon. Sunflowers seeds are a good substitution for the hemp seeds. I like to use a combination of cashews and macadamia nuts.

I store the bars in the freezer. I adore their consistency when devoured straight from the freezer. You can freeze the entire slice uncut, and use a sharp knife to cut a slice as desired. However, I prefer to store it pre-sliced.

The recipe is available here.

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***

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Crispy Edamame

All of the Tiny Vegans enjoy steamed, unshelled edamame -the type that is available in Japanese restaurants. Recently, I purchased a bag of frozen, shelled edamame. I baked them with nutritional yeast, and a sprinkling of salt and pepper. They were delicious!

Ingredients

2 cups frozen, and shelled edamame, thawed

1/2 – 1 Tbsp nutritional yeast (ie. savoury yeast flakes)

Salt

Pepper

Method

1.Pre-heat oven to 180C/350F.

2. Add thawed edamame to a large mixing bowl. Sprinkle with a small quantity of salt and pepper, then add 1/2 Tbsp of nutritional yeast. Mix well to coat the beans. Add another 1/2 Tbsp of nutritional yeast if desired.

3. Spread beans onto a lined baking tray. Bake for 20-25, until beans begin to brown and turn crispy.

4. Allow beans to cool, then store in an airtight container.

***

Little Baker adored these beans! For toddlers, omit the salt and pepper.

We added the leftover beans to a tofu and vegetable stir fry.

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***

More ‘lunchbox friendly’ recipes:

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Banana Oat Bars

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Cucumber and Nori Cups

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Nutty Veggie Burgers

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chickpeas

Tamari-roasted Chickpeas

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Pecan Date Nibblers

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Cinnamon Date Slice

***

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Wholemeal Spelt and Chia Pancakes

***

What are your children’s favourite lunchbox snacks?  What are your favourite lunchbox snacks?

Ally

Each Monday, I feature a delicious vegan recipe (or three!) that is enjoyed by my own family  - I hope your family enjoys it too.

{Recipe} Kahlua Chocolate Cheesecake (no-bake, vegan)

Kahlua. Chocolate. Maple Syrup. Walnuts. Cacao powder.

When a cake consists of these ingredients, you know it’s going to be scrumptious.

My mum celebrated her birthday last week. My sister, Susannah, flew up from Sydney for a couple of days to join the festivities.

Susannah and I prepared dinner – pumpkin lasagne with salad – and a birthday cake. We decided on a chocolate cheesecake that contains a delightful addition – Kahlua (a coffee liqueur).

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This cheesecake recipe was created by Miriam of Mouthwatering Vegan Recipes, and she refers to it as: The Best-Ever Chocoholics ‘Cheesecake’. The recipe consists of a base and a filling, and does not require baking.

Miriam recommends that the cake languish in the fridge overnight before serving. We refrigerated our cake for a few hours, and that was sufficient. It was delicious the next day too, as the texture had continued to firm up, and the flavours had intensified.

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We found the original filling recipe to be a bit ‘grainy’ and ‘tofu-y’ for our liking – perhaps our brand of tofu was to blame!- so we used greater quantities of melted chocolate and sweetener.

We used vegan ‘milk chocolate’- style chocolate chips rather than dark chocolate; maple syrup instead of agave syrup. A couple of tablespoons of almond milk created a smoother texture.

The recipe lists Kahlua as an ingredient for the base. We added it to the filling too! This was definitely an ‘adults-only’ cake. You should have seen the Tiny Vegans’ faces when we told them that the cake was only for the adults*. We nearly had a mutiny on our hands!

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The Base - 

We made very minor changes to the base.

The base consists of:

Biscuits, walnuts, coconut oil, cocoa powder (we used raw cacao powder), coffee powder (we omitted this), icing sugar, orange zest, kahlua, and salt.

The base is required to spend an hour in the fridge in order to ‘set’.

To prepare the base, refer to Miriam’s recipe here.

***

To prepare the filling, refer to the ingredients list and method detailed below:

Filling ingredients - 

350g (12oz) firm silken tofu

300g (10oz) non-dairy sweetened chocolate chips, melted

3 Tbsp raw cacao powder, made into a paste with 50ml(3 Tbsp)of hot water – cool slightly

1 Tbsp icing sugar, sifted

1 Tbsp Kahlua

3 Tbsp maple syrup

2 Tbsp unsweetened almond milk (or other non-dairy milk)

Decoration: non-dairy white chocolate and dark chocolate

Method: 

1. Place the ingredients into a food processor in the order that they are listed. Process until smooth. Add additional almond milk if the texture is too thick. Taste the filling before adding it to the base. If it is not sweet enough, add an additional tablespoon of maple syrup. You may want to add more Kahlua!

2. Remove the base from the fridge. Pour the filling into the base, and smooth the surface with a spatula.

3. Refrigerate for a few hours (or overnight).

4. For decoration, sprinkle finely grated white chocolate and dark chocolate across the surface of the cake. Decorate with small wedges of dark chocolate.

***

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*The Tiny Vegans didn’t miss out. They were each given a bowl of soy ice cream with chocolate shavings. Later, they sampled some banoffee pie (made by my mum). Things were put right in their world after all. :)

Ally

Each Monday, I feature a delicious vegan recipe that is enjoyed by my (extended) family  - I hope your family enjoys it too!

{A-Z:Veganism} J is for Jacob

J is for…

Jacob.

***

DATE: October 2012

LOCATION: Slaughterhouse, Ismailia, Egypt.

As Jacob’s body is forced into a slaughter box*, he panics.  The slaughter box is coated in the blood of his kin, whose necks were hacked while fully conscious.

The gentle Brahman steer from Western Australia manages to escape the slaughter box.  His left foreleg breaks. Hobbling on three legs, he flees to an outside pen.

Trapped in the pen, Jacob ducks and weaves to escape a slaughterman who descends on him, brandishing a knife. The slaughterman slashes at Jacob’s face and legs with the knife’s blade.

Jacob’s tail swishes, and his broken leg swings in seemingly impossible directions. There is no reprieve. The knife-wielding slaughterman slashes and stabs at Jacob’s body, relentlessly. He stabs the knife into Jacob’s eye, repeatedly.

Eventually, Jacob collapses to the ground. The slaughterman continues to slash at Jacob’s face and legs. He cuts Jacob’s tendons to immobilise him. Jacob attempts to stand.

Horrifically, the slaughterman begins to hack at Jacob’s neck. Blood pours from a gaping wound on Jacob’s neck. Yet, he tries to stand. Again… and again.

Jacob is on his knees in a pool of blood. His white body is stained with patches of blood. He can no longer stand. He continues to move his head, attempting to avoid the knife. He resists death with each breath, with each movement of his head.

It is a fight that he does not win.

**

LOCATION: Egypt

WHO: Dr. Mahmoud Abdelwahab, Veterinarian and Lyn White, Campaign Director, Animals Australia.

DATE: April 2013

Sitting in the shade of a large umbrella, Dr. Mahmoud Abdelwahab tells Lyn White about a white steer: Jacob.  Above the sounds of birdsong, a video camera captures his words:

…‘And the story of this steer started when they wanted to kill this steer in the box. And they can’t control this steer. So this steer ran out and jumped. So its leg was broken. So the company must bring this cattle. So they ordered the worker – whose name is Essam, he’s a butcher – to kill this animal by any way. Any way.

And they didn’t provide him with any means. Only his knife….So they order him to slash the tendon, to put the knife in his eyes, all this footage what you see….All this bad action, he [was] forced to do these actions’.

Dr. Abdelwahab, a veterinarian, blew the whistle on the brutal treatment of cows at the two Egyptian slaughterhouses approved to slaughter Australian cattle. This includes Ismailia, where Jacob was tortured and killed.

Dr. Abdelwahab leans forward in his seat, and declares:

‘….We haven’t any rules to control bad treatment. I want our government to…to take any step to stop that. But our government not do anything’.

Jacob’s treatment was not an isolated case.

Dr. Abdelwahab informs White that brutality and violence is endemic in the slaughterhouses. He declares that the only concern is for the meat inspection phase. There is no regard – from slaughterhouse management, butchers, or the Egyptian government – for the way in which the cows are killed. He states that there are no consequences for slaughterhouse workers if they engage in the ‘bad treatment’ of animals, such as cutting tendons.

White asks :

‘The veterinarians that are at the abattoirs, do they ever stop bad treatment’?

There is a brief pause before Dr. Abdelwahab answers her question. He is blunt in his response:

‘Lyn we don’t care about…’ A pause. He points to his chest:

‘Not me. I speak about all Egyptians. We don’t care about animal welfare. So, this action happened yesterday, and today, and will happen tomorrow, OK?’

He released the footage to Animals Australia in the hope that the organisation could enact positive change in his country. Dr. Abdelwahab tells White that the footage of Jacob was filmed by slaughterhouse workers as ‘a joke’. This was not a case of undercover activists filming gross acts of brutality. This is a film that was never intended for widespread viewing**.

***

DATE: 16 May 2013

LOCATION: Parliament House, Canberra, Australia (during Question Time).

Andrew Wilkie, the Federal Member for Denison, ‘has the floor’. He stands:

‘…..Prime Minister, if you won’t end the [live export] trade, will you give an unambiguous, personal guarantee that there’ll be no further animal welfare abuses like this…’

Mr. Wilkie reaches down and retrieves a large object. He unfurls it, and holds it in front of his body. He is silent.

It is a picture of Jacob. His blood-stained face is clearly visible. It looks as though he has been crying tears of blood. This image of Jacob was captured during the final moments of his life.

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Source: Animals Australia

There are jeers from other members of the Parliament. The Prime Minister, Julia Gillard, appears to look at the image briefly, then spins in her seat, putting her back to Mr. Wilkie who continues to hold the image aloft.

The Speaker of the House is heard ordering Mr. Wilkie to ‘remove the prop’. Eventually, he folds up the picture, and takes his seat.

The Prime Minister stands:

‘…I think all members of this House, members of the Australian community in general, are appalled by animal cruelty. I think we all share those sentiments, and to the extent that we ever see images of animal cruelty we are all revulsed by those images. I understand that, and the live export industry understands that as well…’

The Prime Minister asserts that the live export industry is important for employment, particularly in the north of Australia. She discusses recent government measures to improve regulation of the industry, specifically tracking and tracing of cattle. Clearly, her government is not prepared to ‘take on’ the live export industry. She concludes:

‘…The purpose of having tracking and tracing is so that you can find instances where people have done the wrong thing and you can act on those instances. That is the approach we are taking to the live animal export industry and the approach that we will continue to take’.

The Prime Minister returns to her seat, and in doing so she turns her back on Jacob and his kin.

Australia’s Live Export Trade

In 2012, Australia exported 617,301 ‘head’ of live cattle (cows) to overseas markets. The largest market for Australian cattle is Indonesia (278,581 head in 2012), followed by China (56,026 in 2012). Australia exports beef and dairy cattle, as well as goats and sheep. Other countries that receive live animals from Australia include: Malaysia, India, Japan, Sri Lanka, Libya, the Philippines, Turkey, Israel, and Pakistan. And Egypt.

In the 6 months to January 2013, Australia exported 15,300 live cows to Egypt. This represents a 5% increase on the previous 6-monthly figures. The Egyptian trade is worth $25 million annually.

The live export industry claims that Australia is ‘the world leader in the export of live cattle, sheep and goats’. The industry states: ‘Of the 109 countries exporting livestock globally, Australia is the only country in the world that invests in animal welfare beyond its borders’. The industry boasts that Australia sets a global ‘benchmark’ for ‘animal welfare performance’.

By no stretch of the imagination can Jacob’s treatment be regarded as a ‘global benchmark’.

This is not the first time the live export trade has come under the spotlight for gross animal abuses in Egypt. In light of this, and Dr Abdelwahab’s comments about endemic ‘bad treatment’ and lack of regard for animal welfare, one is entitled to ask: Did the Australian live export industry know that Australian cattle were still being subjected to brutality in Egypt?

Interestingly, when the live export industry discovered that Animals Australia possessed footage of the slaughter of animals inside Egyptian slaughterhouses, they ordered an immediate suspension of trade to Egypt. This suspension is still in force.

Steps are being taken to re-open the trade at the conclusion of an investigation by Australia’s Department of Agriculture, Fisheries and Forestry (DAFF).

In 2011, it was revealed that Australian cattle were subject to acts of brutality in Indonesian slaughterhouses (Warning: very graphic images). The Australian government responded by suspending the live animal trade with Indonesia, despite an outcry from the industry.

Ultimately, the Indonesian trade resumed and the government implemented the Exporter Supply Chain Assurance System (ESCAS). This is the ‘tracking and tracing’ system that the Prime Minister referred to in her response to Mr. Wilkie.

However, Australian cattle in Egypt are not subject to the ESCAS.

In Egypt, Australian cows are killed without prior stunning. Their throats are cut with a knife while they are restrained and fully conscious. Death is not instantaneous. That is the best case scenario.

Meat and Livestock Australia (MLA) and LiveCorp co-published a document in 2012, called: Standard Operating Procedures for the Welfare of Cattle in Overseas Markets. This document contains standard operating procedures (SOPs) pertaining to the ‘pre-slaughter and slaughter management of cattle in overseas markets’.

There are 6 SOPs – animal handling, land transport, feedlot operations, lairage, slaughter with stunning, and slaughter without stunning.

What is the standard operating procedure for slaughter without stunning? What does the SOP say about the manner in which Jacob should have been killed?

The SOP for slaughter- without stunning commences with a standard from the intergovernmental organisation, World Organisation for Animal Health (OIE). It states:

‘Restraining methods that immobilise by injury- such as breaking legs, cutting leg tendons, or severing the spinal cord –  cause severe pain and stress and must never be used’.

Jacob endured the pain of severed leg tendons, and Dr. Abdelwahab indicated that this type of ‘bad treatment’ was meted out in Egyptian slaughterhouses.  Clearly, Australian cows have been subjected to a practice that is in breach of this OIE standard.

Moreover, the SOP requires that animals be restrained when slaughtered. Once the animal is restrained (in a slaughter box, for example), workers are instructed to cut the animals throat using ‘a single, uninterrupted fast stroke of the knife‘. The SOP states that workers must refrain from using ‘the point of the [knife] blade to make the incision’. Rather, the incision must ‘sever both carotid arteries’.

Who is to blame for Jacob’s mistreatment?

In light of the Prime Minister’s comments about acting on instances where ‘people have done the wrong thing’, who is in the ‘wrong’ here?

Is it Essam, the butcher? Is it the slaughterhouse management? Is it the Egyptian government? The live export industry? Is it the Australian government?

The tip of the iceberg: Additional footage emerges from Egypt

Animals Australia has obtained additional, disturbing footage of Australian cows (warning: graphic images of animal suffering) in both of the slaughterhouses…..

A conscious steer with a severed throat attempts to stand. Cows are hoisted by their back legs before verification that they are dead. Bellowing, salivating, and struggling animals. A blood stained slaughter box. Disturbingly, a white steer stands. His throat is missing – in its place a gaping hole. He is conscious….

These images are very graphic and disturbing. The animals captured in this footage endured immense and inconceivable suffering.

It is difficult and confronting to bear witness to the suffering of Jacob and his kin. But, our distress in viewing these images pales in comparison to the suffering of the animals subjected to this brutality.

Some opponents of the live export trade argue that all animals destined for overseas markets should be slaughtered in Australian slaughterhouses, and their bodies (carcase) shipped in chilled vessels. It is argued that this would provide jobs in Australia and improve ‘animal welfare’. A ‘win-win’. Currently, Australia exports ‘red meat products’ to numerous overseas markets.

I am horrified by the treatment of animals subjected to the live export trade, but I do not regard the killing of animals in Australia as a happy solution. While watching the video of Jacob, it was palpably clear to me that he wanted to live. He fought with every ounce of his diminishing strength.

He fought from the outset- he refused to allow his body to be forced into the slaughter box.

Moreover, it is incorrect to assume that animals do not suffer in Australian slaughterhouses. It is convenient to believe that horrific abuse occurs only in overseas markets – but it is simply not true.

Footage from a turkey slaughterhouse in Sydney and images of the brutal treatment of newborn calves by slaughterhouse workers in Victoria demonstrate that torture and brutality is meted out in slaughterhouses on Australian soil.

At a bare minimum, animals in slaughterhouses experience the sights, sounds, and smells of their kin being slaughtered. Regardless of the manner in which they are killed -whether they have been stunned or tortured- animals do not willingly give their lives to humans.

As an ethical vegan, I want to see an end to live export. It is undeniable that this trade inflicts immense suffering on animals. As an ethical vegan, I want to see an end to the suffering that industries inflict on animals for profit.

An end to live export?

On Monday (27 May), Andrew Wilkie, MP, tabled a private member’s Bill in Federal Parliament. The proposed legislation, Live Animal Export (Restriction and Prohibition) Bill 2013, would see the end of Australia’s live animal export trade by July 2017.

Wilkie asserts that the trade, and the Australian government, are ‘out of last chances’.

***

Notes

*Slaughter box – a box designed to immobilise conscious animals while their throats are cut. Click here to see one. Warning: These are graphic images. The slaughter box looks like a torture device. The animals are clearly distressed.

** The video of Jacob’s torture begins with footage of Jacob in the outside pen. I wasn’t going to watch the video. But I did. I knew that I couldn’t write an accurate portrayal of his death if I didn’t watch the video. I told myself: ‘Jacob isn’t suffering now. Watching the video will not add to his suffering’.

The video does not show Jacob’s final moments. It ends while he is still alive. It is hard to watch, of course. I waited until I was alone. I did not want my children to view or hear the video, inadvertently. On my first attempt, I couldn’t make it through to the end. I paused the video. I closed it down. I cried. Then I steeled myself and went back.

I am not suggesting that you have to watch it. One thing is clear. No animal deserves to be treated in this way. It is wrong. You can see the video here. (There is a point where you are told to stop watching if you do not want to see the graphic images).

Ally

In my A-Z of Veganism series, I discuss and explore a topic or issue related to veganism, and my experiences as a vegan – as I work my way through the alphabet!

{Recipe} Macadamia and Sweet Potato Curry

This delectable green curry features an unexpected – but very welcome – addition. Shiitake mushrooms!

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Macadamia and Sweet Potato Curry has been a much-loved recipe in our home for over a decade.

My aunty, Hazel, discovered the original recipe and passed it on to Mat and I, back in our child-free days. The recipe, by Belinda Jeffery, had been published on the web site of our local ABC radio station (but has since been removed).

The original recipe contained fish sauce.  With a couple of amendments and a few enhancements, we transformed it into a spectacular vegan recipe. These days, Mat and I eat a much milder version of this curry to accommodate our children’s palates.

However, milder does not equate to plainer. This curry is delightfully tasty, with delicious hints of lime and lemongrass. The roasted macadamia nuts add an appealing flavour and texture. The baked sweet potatoes add…surprise, surprise…a delicate sweetness.

A homemade green curry paste complements this dish, beautifully.

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Ingredients

Quantity – 4 serves

1/2 Tbsp coconut oil

600g (21oz) orange sweet potato

2 Tbsp green curry paste (store-bought or homemade)

400ml (14 fl oz) coconut cream

2 sticks lemongrass, crushed to release the fragrance

4 kaffir lime leaves, crushed to release the fragrance

100g (3oz) raw macadamia nuts, halved

1/2 cup dried shiitake mushrooms

1/2 Tbsp brown sugar

1 Tbsp fresh lime juice

Coriander leaves for garnish

1/2 Tbsp olive oil

Method

1. Peel the sweet potato, and chop into large cubes. Spread the sweet potato on a baking tray and drizzle with olive oil. Bake for 25-30 minutes. Remove sweet potato from the oven. Set aside.

2. While the sweet potato is baking, spread macadamia nuts on a baking tray and roast in the oven for about 5 minutes. Do not over-cook. The nuts can go from golden to burnt in a very short space of time!

2. While the sweet potato is baking, soak the shiitake mushrooms in 2 cups of hot water for about 20 minutes. Retain 1/4 cup of soak water. De-stem and slice the mushrooms. Set aside.

3. Heat coconut oil in a large saucepan, and add curry paste. Stir over a low heat for 2-3 minutes.

4. Add coconut milk, lemongrass, kaffir lime leaves, mushroom water, and mushrooms. Stir. Increase to medium heat, and bring to the boil.

5. Add sugar and lime juice. Mix well. Reduce heat and simmer, uncovered, for a few minutes to allow the sauce to thicken.

6. Add sweet potato and macadamia nuts, and cook for 1-2 minutes. Remove the lemongrass and kaffir lime leaves.

7. Sprinkle with coriander leaves and serve with jasmine rice.

Macadamia and Sweet Potato Curry served with Basil-Ginger Tofu, and jasmine rice.

Macadamia and Sweet Potato Curry served with Basil-Ginger Tofu, and jasmine rice.

What do the tiny vegans think of this recipe?

There haven’t been any requests from 4 year old tiny vegan to name this dish after him. Despite this, the recipe is a ‘hit’ with all of the tiny vegans.

My 6 year old son, the Least Adventurous Eater, eats this meal happily but avoids the shiitake mushrooms. He is not a fan of mushrooms. That is not a problem because the rest of us adore shiitake mushrooms, and are happy to eat his share too.

Each Monday, I feature a delicious vegan recipe that is enjoyed by my own family  - I hope your family enjoys it too.

Ally

{Recipe} Green Curry Paste (vegan)

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Most store-bought green curry pastes contain shrimp paste, and an overload of salt and oil. This curry paste is mild, tasty, shrimp-paste-free, low in oil, low in salt, and kid-friendly. You can ramp up the heat by increasing the amount of green chillies if you prefer a spicier paste.

I adapted and veganized a recipe from a cookbook called The Essential Vegetarian Cookbook in order to develop this paste.

What non-vegan ingredient would be present in a green curry paste recipe from a vegetarian cookbook?

Shrimp paste.

Yep. Shrimp paste! A blatantly non-vegetarian ingredient. How did that pass the final (or first) edit?!

I used a mortar and pestle to prepare the paste. You could use a mini food processor if you prefer. However, this seemed like the perfect recipe to prepare with a mortar and pestle. It was!

Ingredients

Quantity- makes 5 Tbsp (approx.)

2 tsp cumin seeds

1/2 Tbsp ground corinader

1 tsp black peppercorns

5 large cloves garlic (or 10 small cloves)

1 – 1.5 tsp salt

1 tsp lime zest

1 tsp freshly grated nutmeg

1 tsp freshly grated ginger

1 Tbsp lemongrass, finely chopped

2 Tbsp coriander stems, finely chopped

2 Tbsp coriander leaves

1 Tbsp spring onion (shallots), white part only – chopped

1 Tbsp of large green chilli, finely chopped

1/2 tsp lime juice

1 Tbsp oil (I used coconut)

Method

1. Heat a fry pan or skillet on a low heat. Add the cumin seeds and cook for 2 minutes, stirring frequently. Add the ground coriander, stir, and cook for one minute. Remove pan from heat. Add the cumin seeds and ground coriander to the mortar.

2. Add the black peppercorns, one tsp of salt, nutmeg, ginger, and garlic to the mortar. Grind the ingredients with the pestle until a paste begins to develop.

3. Add the oil and lime juice. Mix the ingredients with the pestle (or a small spoon) until the liquid is incorporated. Then add the lime zest, lemongrass. spring onions, and green chilli. Grind the ingredients to a paste.

4. Add coriander stems and coriander leaves. Grind until a paste consistency is obtained. Taste a small amount of the paste, and determine whether it requires the additional 1/2 tsp of salt, or more chillies.

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***

Use the paste in curries and laksa. It is delicious with Macadamia and Sweet Potato Curry.

Store leftover paste in a lidded glass jar in the fridge, and use within 3 weeks.

Each Monday, I feature a delicious vegan recipe that is enjoyed by my own family  - I hope your family enjoys it too.

Ally

{Recipe} Baked Pumpkin, Cherry Tomato, and Brown Lentil Tart

Today’s recipe is nutritious, delicious, and gluten-free.

Introducing…

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…Baked Pumpkin, Cherry Tomato, and Brown Lentil Tart. 

There are 3 separate ‘steps’ to this recipe: the pastry, the marinade, and the tart filling. But it is simple, I promise. :)

The pastry consists of Brazil nuts and brown rice flour. If you do not require your pastry crust to have gluten-free status, you can use wheat flour or spelt flour instead. All of the pastry ingredients are flung into a food processor. Simple.

The sweet potato is baked in a marinade of tomato paste, garlic, and balsamic vinegar before joining the brown lentils, cherry tomatoes, and spring onions in the crust.

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Be sure to use a variety of pumpkin that maintains its shape when baked, such as Butternut or Kent (also known as Jap). You do not want mushy pumpkin!

I use a metal tart pan with a removable base to prepare this tart (click here for an image). This tart will serve comfortably four people as a main meal.

Brazil Nut Pastry

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(From: Vegan Cooking: Recipes for a Peaceful World by Diipali Lilburne & Amanda Quinn)

Ingredients

1 cup Brazil nuts (I used a combo of Brazil nuts and almonds)

1 cup brown rice flour (or wholemeal wheat or spelt flour)

1/4 cup cornflour (or tapioca flour)

2 Tbsp sunflower oil (I used olive oil)

6 Tbsp rice milk (or other non-dairy milk)

Method

1. Add the nuts and flours to a food processor, and process until a bread crumb consistency is reached.

2. Add the oil and non-dairy milk. Process until a ball of dough forms.

3. Transfer the dough to a large mixing bowl and knead for a couple of minutes.

4. Press the dough into a tart pan with the palm of your hand. Use your fingers to press the dough upwards, into the sides of the pan.

5. Chill the tart pan in the fridge while you prepare the marinade and other ingredients. Remove the pan from the fridge after 10 minutes.

***

Marinade

Ingredients:

3 Tbsp water

2 Tbsp tomato paste

1/2 Tbsp balsamic vinegar

2 cloves garlic, crushed

Method

1. Add all ingredients to a small mixing bowl or jug and whisk with a fork until combined. Set aside.

***

Tart Filling

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(Inspired by a recipe in Vegan Cooking: Recipes for a Peaceful World by Diipali Lilburne & Amanda Quinn)

Ingredients:

3 cups kent or butternut pumpkin, chopped into 2cm cubes

2 Tbsp chopped spring onions (shallots)

12 cherry tomatoes, halved (about 1 cup)

3/4 cup cooked brown lentils

Sesame seeds

Salt

Fresh parsley leaves, torn

Method

1. Pre-heat oven to 180C (fan force oven)/350F.

2. Add chopped pumpkin to a large mixing bowl. Pour the marinade over the pumpkin, and mix until the pumpkin is well coated.

3. Transfer the pumpkin to a large baking dish, and bake for 20 minutes. Remove the dish from the oven, and mix the pumpkin with a spoon. Return the dish to the oven for 5 minutes.

4. In a large mixing bowl, add the cooked pumpkin, lentils, spring onions, and tomatoes. Add a pinch or two of salt. Mix well, but gently.

5. Scoop the filling onto the pastry crust, and spread evenly. Sprinkle with sesame seeds. Bake for 25-30 minutes.

6. Allow tart pan to cool slightly before removing the tart.

7. Sprinkle tart with torn parsley leaves, and serve with salad.

***

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Place leftovers in a covered container in the fridge. This tart is delicious the next day. Heat leftovers in a (pre-heated) moderate oven for 10 -15 minutes.

What did the tiny vegans think of the tart?

The 4 year-old and 6 year-old tiny vegans were not at all keen on this recipe. Our Least Adventurous Eater took one look at the tart and declared that he did not want to eat any.

My 4 year old attempted to eat some after asking whether the tart would be named after him! Least Adventurous Eater has a recipe named after him, so Master 4 felt it only fair that he should receive the same honour.

'Does this dinner have my name'?

‘Does this dinner have my name’?

Despite the tart being newly bestowed with his name, he could not bring himself to eat it. Then, a panel of his peers (well, his older brother and sister!) decided that the tart should not carry his name after all. Master 6 argued convincingly that one must only share the name of a recipe that one actually enjoys. Who can argue with that logic? So, Baked Pumpkin, Cherry Tomato, and Brown Lentil Tart it shall remain.

My daughter (who, incidentally, does not have a recipe named after her) thoroughly enjoyed the tart, and happily fronted up for leftovers the next day.

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Each Monday, I feature a delicious vegan recipe – one that is enjoyed by (most of) my own family. I hope your family enjoys it too!

I hope you all enjoyed the Virtual Vegan Potluck. I certainly did! If you missed it, or want to refresh your memory to assist with voting, start here

Yes, you are able to vote for your favourite recipe in each category. Not any easy task, I know! Click here to vote. Voting closes on 31 May.

Ally

{Virtual Vegan Potluck} Moroccan Pumpkin and Sweet Potato Stew

Hello friends! :)

Welcome to Made of Stars and the Virtual Vegan Potluck.

I’m glad you are here. I prepared a flavoursome meal to share with you – Moroccan Pumpkin and Sweet Potato Stew. I hope there’s some crusty bread left! You’ll want to mop up every last drop of sauce.

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This recipe features butternut pumpkin, orange sweet potato, turmeric, cinnamon, garlic, cayenne pepper, and fresh ginger. It is fragrant, warming, and tasty. Maple syrup and plump raisins bestow a satisfying and subtle sweetness to each mouthful. A sprinkling of coriander leaves add vibrant colour.

The delectable medley of flavours is greatly enhanced by the joyful company of friends – both old and new.

Make yourself at home, relax, and please pass the bread. Can I pour you a drink?

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Moroccan Pumpkin and Sweet Potato Stew

(adapted from a recipe by T. Mallos in The Food of Morocco)

Serves 4

Ingredients

1/3 cup water

1 large brown onion, finely chopped

2 large garlic cloves, crushed

1 tsp freshly grated ginger

1 tsp ground turmeric

1 cinnamon stick

A generous pinch of cayenne pepper

500ml/2 cups vegetable stock

600g/1 lb 5 oz butternut pumpkin (squash), peeled and cubed

500g /1 lb 2 oz orange sweet potato, peeled and cubed

A tightly packed 1/3 cup raisins

1 Tbsp maple syrup or brown sugar

Black pepper

Coriander (cilantro) leaves, torn

METHOD

1. Add the water to a large saucepan, and heat. Add chopped onions and cook gently, stirring occasionally, for about 5 minutes.

2. Add the cinnamon stick, ginger, garlic, turmeric, and cayenne pepper. Stir over low heat for 1 minute.

3. Pour in the vegetable stock, then increase the heat to medium.  Cover the saucepan, and bring to the boil.

4. Add the pumpkin, sweet potato, raisins, and maple syrup. Stir. Season with freshly ground black pepper.

5. Cover the saucepan, and simmer on a low heat until the vegetables are tender (about 15 minutes).

6. Remove the cinnamon stick. Transfer vegetables to a serving bowl and sprinkle with coriander (cilantro) leaves.

Variation: Add 1/2 cup of cooked or canned chickpeas to the saucepan for the final 5 minutes of cooking time.

***

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Serve Moroccan Pumpkin and Sweet Potato Stew with whole grain couscous, mujaddaraor riceDon’t forget the crusty bread. ;)

Notably, this recipe is simple to prepare, and it copes well with being re-heated. These qualities ensure that it is a worthy option for communal feasts.

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Thanks for visiting the Virtual Vegan Potluck. I have enjoyed your cheerful company, and look forward to seeing you again soon.

Your food journey continues…..

There are many more delicious main meals on offer, but make sure you leave room for dessert. :)

Click here to visit the next participant in line, Poppy’s Patisserie.  Say ‘hi’ to Poppy for me.

If you missed Veggisima, and want to go back, click here. You don’t want to miss Veggisima!

If you missed out on an appetizer, or would like more crusty bread, click here to visit Vegan Bloggers Unite! where you will find a full list of participants, classified by category.

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Go Forward

….to Poppy’s Patisserie.

***

Go Back

….to Veggisima.

I extend my gratitude to Annie from An Unrefined Vegan. Thank you, Annie, for all of your hard work and enthusiasm in organising the Virtual Vegan Potluck.

My sincere thanks to Somer, Lidia, and Jason for their dedication and commitment to the VVP.

Ally

{Recipe} Wholemeal Spelt and Chia Pancakes

In my household, breakfast pancakes are whipped up on birthday mornings, usually by Mat (unless it is his birthday). The birthday boy or birthday girl is served first, and the rest of the family members gaze on greedily as the pancake is topped with fruit and drizzled with pure maple syrup.

A chorus: Hurry up daddy! Where’s mine? Is mine ready yet? Patience and manners are the first casualties of pancake mornings.

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Sometimes a double batch is prepared, and pancakes make a welcome appearance in school lunchboxes for a day or two. Pancakes also feature on Mother’s Day and Father’s Day. Sometimes they make an appearance on lazy Sunday mornings.

Our preferred pancake recipe is Banana Oat Pancakes.  This recipes uses oats and wholewheat flour, bananas and walnuts. It is nutritious and tasty.

I wanted to prepare a wheat-free pancake that maintained the nutrition and taste aspects of our favourite pancake recipe.

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I referred to a few cook books, and was ultimately inspired by Dreena Burton’s Whole-Grain Chia Pancakes (in Let Them Eat Vegan).

Consequently, Wholemeal Spelt and Chia Pancakes were born (whisked? ;) ).

These pancakes are wheat free, sugar free, and oil free. Apple sauce is used as a sweetener. They are packed with chia seeds, providing essential fatty acids and a pleasant popping sensation as you munch on your pancake.

The kids haven’t had to wait until their birthdays for these pancakes! I’ve made them at least four times in the past fortnight. Maybe someone will make them for me on Mother’s Day on Sunday ;)

pancaked

Ingredients

(Quantity: 13- 14 pancakes)

1  3/4 cups wholemeal spelt flour

2 Tbsp whole chia seeds ( white or black, or a combination)

1 Tbsp baking powder

1 generous tsp cinnamon

pinch of salt

2 Tbsp of flaked almonds OR chopped nuts (eg. walnuts, pecans)

2 cups protein-enriched rice milk (or other plant-based milk)

1 tsp vanilla extract

3 Tbsp apple sauce (unsweetened)

Method

1. Add  all of the dry ingredients to a large mixing bowl. Mix well.

2. Whisk the rice milk, vanilla extract, and apple sauce together in a small mixing bowl.

3. Add the wet ingredients to the dry, and stir well. Set the bowl aside as you prepare the fry pan (skillet). The batter will thicken a little during this time.

4. Optional: Smear the surface of a fry pan or skillet with a small amount of coconut oil. You can skip this step if you use non-stick cookware.

5. Heat the fry pan, then use a 1/4 metric cup to scoop the batter onto the fry pan. Cook each pancake until bubbles appear on the surface, then gently flip and cook for about a minute on the other side.

6. The batter will continue to thicken in the bowl as you are cooking the pancakes. Add additional rice milk to thin it out again. (I usually add an additional tablespoon of rice milk after making the 5th pancake.)

7. Serve pancakes with sliced banana, berries (frozen or fresh), and pure maple syrup. My four year old son enjoys his pancake smeared with apple sauce.

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***

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When making pancakes for the kids’ lunch boxes, I use a metric tablespoon to measure out the batter. This also makes a good toddler-sized pancake.

I am excited about participating in my first Virtual Vegan Potluck this weekend! The potluck will go live on Saturday at 12.01 am Eastern time in the USA (Saturday afternoon in Australia and NZ). About 150 blogs are participating! I’m bringing a main dish to the potluck.

What vegan meals do you like to take to potlucks?

Ally

* Due to the time that I will be dedicating to the VVP, I won’t be posting a recipe next Monday.

[edited on 7 May to update VVP info]

{Interview} Why Vegan?

Readers of Made of Stars know that I have been an ethical vegan for 17 years, and that Mat and I are raising tiny vegans.

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I had the opportunity to reflect on my journey to veganism when Joanna of Green Reset interviewed me for the Why Vegan section of  her blog.

Click here to read my interview.

Also, I recommend reading Joanna’s interview with Sergei Boutenko - especially if you enjoy green smoothies. You will find Sergei’s interview here.

I extend my gratitude to Joanna for featuring my vegan journey on Green Reset. Thank you Joanna :)

Ally

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