Good enough for Beyonc: chocolate ganache, paella and stir-fry vegan recipes

Forget dodgy dal and chickpea salads and be inspired by World Vegan Day with our pick of delicious, colourful and healthy meals

Whether its down to health and environmental concerns or merely following in Beyoncs footsteps, veganism is on the rise around the world. Those who eschew all animal products (including leather, honey, eggs and dairy) are increasing in numbers in the UK, the US and in Australia.

Now, in the aftermath of World Vegan Day, we asked three well-known Australian vegan chefs for their favourite and most delicious vegan recipes.

Raw and Peaces chocolate ganache tarts

Basic shortbread crust
3 cups cashews (dry)
cup coconut oil, liquid
cup coconut flour

Chocolate ganache
2 cups cashews, soaked
3/4 cup cacao powder
cup coconut oil
cup agave
1 cup water
1 tbsp vanilla
1 tbsp psyllium

To make the shortbread, grind cashew nuts to a fine flour consistency in a high-speed blender. Pour into a mixing bowl. Add coconut oil and mix through with your hands. This will get sticky. Then add coconut flour slowly and knead into dough. Excess shortbread can be stored in a freezer bag in the freezer. You may need to add a little more coconut oil when working with it again.

Line some small tart cases with plastic wrap. Press shortbread mix into these not too thick using your finger to neaten off the edges. Set in freezer.

To prepare the chocolate ganache, place all the ingredients in a high-speed blender and blend. Then pour into tart cases and return to freezer to set. Allow to soften in the fridge before serving.

The Naked Vegans stir no-fry with coconut cauliflower rice

Stir
This veggie stir-fry with coconut cauliflower rice is easy to prepare when youre short on time. Photograph: Ben Dearnley/Murdoch Books

Serves 4

A great working-week dinner option, this dish is colourful, filling and tasty, and really easy to prepare when youre short on time. Just chop, whiz up some stuff and throw it all together.

Lime and tamari marinade
125 ml ( cup) cold-pressed extra virgin olive oil
2 tsp cold-pressed sesame oil
Juice of 1 lime
4 tbsp tamari
2 tbsp finely chopped fresh ginger

Veggie mix
125 g (2 cups) broccoli florets
1 red capsicum (pepper), seeded and finely sliced
90g (1 cup) julienned carrot
115g (1 cup) bean sprouts
30g (/ cup) shredded bok choy (pak choy)
40g ( cup) shredded savoy cabbage
red onion, finely sliced
1 garlic clove, crushed

Coconut cauliflower rice
500g (4 cups) cauliflower florets
45g ( cup) finely desiccated coconut
tsp Himalayan pink salt or Celtic sea salt

The
The Naked Vegan by Maz Valcorza (Murdoch Books, $39.99)

To serve
4 tbsp black or white sesame seeds
3 tbsp coriander (cilantro) leaves

Blend the marinade ingredients in a high-speed blender until well combined. Pour into a large mixing bowl.

Add all the veggie mix ingredients to the bowl. Toss together, then allow to marinate while you make the cauliflower rice.

Carefully pulse the cauliflower coconut rice ingredients in a food processor until the cauliflower resembles the texture of rice. Do not over-process, or the cauliflower will turn into a puree.

To serve, divide the coconut cauliflower rice among four bowls and top with the veggie mix. Sprinkle with the sesame seeds, garnish with coriander and serve.

Recipe from The Naked Vegan by Max Valcorza (Murdoch Books, $39.99)

Smith & Daughters paella

Smith
A well-travelled Spanish paella recipe takes a vegan twist. Photograph: Bonnie Savage/Hardie Grant Books

Sure, youve had paella before, but this happens to be the fifth-generation (maybe more) recipe of the grandmother of chef Shannon Martinez from Melbourne restaurant Smith & Daughters. If the Spanish immigrants knew their descendants would use this well-loved and travelled recipe to make vegan paella, they may have had second thoughts. But non-vegans can add anything to this paella prawns, sausage, squid, seasonal vegetables. Just cook separately and add to the paella at the end.

Serves 4-6

1.25 litres (5 cups) vegetable stock
1 large pinch of saffron threads
60ml ( cup) olive oil
1 medium onion, chopped
green capsicum (bell pepper), diced
red capsicum (bell pepper), diced
1 tsp fine salt
2 tomatoes, tinned or fresh, diced (only use fresh if tomatoes are in season)
3 garlic cloves, crushed
2 tsp sweet paprika
1 tsp smoked paprika
400g bomba or medium-grain rice
185g podded broad (fava) beans or substitute peas
Cooked seasonal vegetables, such as asparagus and peas in spring or pumpkin (squash) and olives in winter

Garnish
Lemons, cut into wedges
Extra-virgin olive oil
Sea salt flakes
Flat-leaf parsley, roughly chopped

Place the stock in a medium-sized saucepan and bring to the boil. Remove from the heat and drop in the saffron. Set aside to infuse for at least 5 minutes. You will see the stock turn bright yellow.

Heat the oil in a 30cm or slightly larger paella pan or ovenproof casserole dish over low heat. Add the onion, capsicum and salt and cook, stirring occasionally, for about 15 minutes, until the vegetables are very soft and almost jammy. Add the tomato and garlic and cook for a further 15 minutes or until the sauce becomes thick.

Add the paprikas and stir to combine, then add the rice and broad beans and coat with the sauce. Cook for 12 minutes, or until the rice begins to turn translucent.

Smith
Smith & Daughters: A Cookbook (that happens to be vegan) by Shannon Martinez & Mo Wyse (Hardie Grant Books, $48) Photograph: Hardie Grant Books

Preheat the oven to 150C.

Pour the stock over the rice and turn up the heat to high. Stir to make sure the rice is evenly spread across the pan, then simmer for exactly 5 minutes. Do not stir.

Transfer the paella to the oven and cook for 1215 minutes until the liquid has been absorbed. Remove from the oven and stir through the cooked seasonal vegetables. Cover the pan with a clean tea towel and set aside for 5 minutes.

Place lemon wedges sporadically but evenly throughout the paella, drizzle with extra-virgin olive oil and sprinkle with sea salt flakes and chopped parsley.

Recipe from Smith & Daughters: A Cookbook (that happens to be vegan) by Shannon Martinez & Mo Wyse (Hardie Grant Books, $48)

Read more: https://www.theguardian.com/lifeandstyle/2017/nov/03/good-enough-for-beyonce-chocolate-ganache-paella-and-stir-fry-vegan-recipes

Health effects of coffee: Where do we stand?

(CNN)It’s one of the age-old medical flip-flops: First coffee’s good for you, then it’s not, then it is — you get the picture.

Today, the verdict is thumbs up, with study after study extolling the merits of three to five cups of black coffee a day in reducing risk for everything from melanoma to heart disease, multiple sclerosis, type 2 diabetes, Parkinson’s disease, liver disease, prostate cancer, Alzheimer’s, computer-related back pain and more.
To stay completely healthy with your coffee consumption, you’ll want to avoid packing it with calorie laden creams, sugars and flavors. And be aware that a cup of coffee in these studies is only 8 ounces; the standard “grande” cup at the coffee shop is double that at 16 ounces.
    And how you brew it has health consequences. Unlike filter coffee makers, the French press, Turkish coffee or the boiled coffee popular in Scandinavian countries fail to catch a compound called cafestol in the oily part of coffee that can increase your bad cholesterol or LDL.
    Finally, people with sleep issues or uncontrolled diabetes should check with a doctor before adding caffeine to their diets, as should pregnant women, as there is some concern about caffeine’s effect on fetal growth and miscarriage. And some of the latest research seems to say that our genes may be responsible for how we react to coffee, explaining why some of us need several cups to get a boost while others get the jitters on only one.
    But as you know, the news on coffee has not always been positive. And the argument over the merits of your daily cup of joe dates back centuries. Let’s take a look at the timeline.
    1500’s headline: Coffee leads to illegal sex
    Legend has it that coffee was discovered by Kaldi, an Ethiopian goatherd, after he caught his suddenly frisky goats eating glossy green leaves and red berries and then tried it for himself. But it was the Arabs who first started coffeehouses, and that’s where coffee got its first black mark.
    Patrons of coffeehouses were said to be more likely to gamble and engage in “criminally unorthodox sexual situations,” according to author Ralph Hattox. By 1511 the mayor of Mecca shut them down. He cited medical and religious reasons, saying coffee was an intoxicant and thus prohibited by Islamic law, even though scholars like Mark Pendergrast believe it was more likely a reaction to the unpopular comments about his leadership. The ban didn’t last long, says Pendergrast, adding that coffee became so important in Turkey that “a lack of sufficient coffee provided grounds for a woman to seek a divorce.”
    1600’s headline: Coffee cures alcoholism but causes impotence
    As the popularity of coffee grew and spread across the continent, the medical community began to extol its benefits. It was especially popular in England as a cure for alcoholism, one of the biggest medical problems of the time; after all, water wasn’t always safe to drink, so most men, women and even children drank the hard stuff.
    Local ads such as this one in 1652 by coffee shop owner Pasqua Rose popularized coffee’s healthy status, claiming coffee could aid digestion, prevent and cure gout and scurvy, help coughs, headaches and stomachaches, even prevent miscarriages.
    But in London, women were concerned that their men were becoming impotent, and in 1674 The Women’s Petition Against Coffee asked for the closing of all coffeehouses, saying in part: “We find of late a very sensible Decay of that true Old English Vigour. … Never did Men wear greater Breeches, or carry less in them…”
    1700’s headline: Coffee helps you work longer
    By 1730, tea had replaced coffee in London as the daily drink of choice. That preference continued in the colonies until 1773, when the famous Boston Tea Party made it unpatriotic to drink tea. Coffeehouses popped up everywhere, and the marvelous stimulant qualities of the brew were said to contribute to the ability of the colonists to work longer hours.
    1800’s headline: Coffee will make you go blind. Have a cup of hot wheat-bran drink instead
    In the mid-1800s America was at war with itself and one side effect is that coffee supplies ran short. Enter toasted grain-based beverage substitutes such as Kellogg’s “Caramel Coffee” and C.W. Post’s “Postum” (still manufactured). They advertised with anti-coffee tirades to boost sales. C.W. Post’s ads were especially vicious, says Pendergrast, claiming coffee was as bad as morphine, cocaine, nicotine or strychnine and could cause blindness.
    1916 headline: Coffee stunts your growth
    While inventions and improvements in coffee pots, filters and processing advanced at a quick pace throughout the 1900s, so did medical concerns and negative public beliefs about the benefits of coffee.
    Good Housekeeping magazine wrote about how coffee stunts growth. And concerns continued to grow about coffee’s impact on common aliments of the era, such as nervousness, heart palpitations, indigestion and insomnia.
    1927 headline: Coffee will give you bad grades, kids
    In Science Magazine, on September 2, 1927, 80,000 elementary and junior high kids were asked about their coffee drinking habits. Researchers found the “startling” fact that most of them drank more than a cup of coffee a day, which was then compared to scholarship with mostly negative results.
    1970’s and ’80’s headline: Coffee is as serious as a heart attack
    A 1973 study in the New England Journal of Medicine of more than 12,000 patients found drinking one to five cups of coffee a day increased risk of heart attacks by 60% while drinking six or more cups a day doubled that risk to 120%.
    Another New England Journal of Medicine study, in 1978, found a short-term rise in blood pressure after three cups of coffee. Authors called for further research into caffeine and hypertension.
    A 38-year study by the Johns Hopkins Medical School of more than a 1,000 medical students found in 1985 that those who drank five or more cups of coffee a day were 2.8 times as likely to develop heart problems compared to those who don’t consume coffee. But the study only asked questions every five years, and didn’t isolate smoking behavior or many other negative behaviors that tend to go along with coffee, such as doughnuts. Or “Doooonuts,” if you’re Homer Simpson.
    Millennium headline: Coffee goes meta
    Now begins the era of the meta-analysis, where researchers look at hundreds of studies and apply scientific principles to find those that do the best job of randomizing and controlling for compounding factors, such as smoking, obesity, lack of exercise and many other lifestyles issues. That means that a specific study, which may or may not meet certain standards, can’t “tip the balance” one way or another. We take a look at some of the years. The results for coffee? Mostly good.
    2001 headline: Coffee increases risk of urinary tract cancer
    But first, a negative: A 2001 study found a 20% increase in the risk of urinary tract cancer risk for coffee drinkers, but not tea drinkers. That finding was repeated in a 2015 meta-analysis. So, if this is a risk factor in your family history, you might want to switch to tea.
    2007 headline: Coffee decreases risk of liver cancer
    Some of these data analyses found preventive benefits for cancer from drinking coffee, such as this one, which showed drinking two cups of black coffee a day could reduce the risk of liver cancer by 43%. Those findings were replicated in 2013 in two other studies.
    2010 headline: Coffee and lung disease go together like coffee and smoking
    A meta-analysis found a correlation between coffee consumption and lung disease, but the study found it impossible to completely eliminate the confounding effects of smoking.
    2011 headline: Coffee reduces risk of stroke and prostate cancer
    A meta-analysis of 11 studies on the link between stroke risk and coffee consumption between 1966 and 2011, with nearly a half a million participants, found no negative connection. In fact, there was a small benefit in moderate consumption, which is considered to be three to five cups of black coffee a day. Another meta-analysis of studies between 2001 and 2011 found four or more cups a day had a preventive effect on the risk of stroke.
    As for prostate cancer, this 2011 study followed nearly 59,000 men from 1986 to 2006 and found drinking coffee to be highly associated with lower risk for the lethal form of the disease.
    2012 headline: Coffee lowers risk of heart failure
    More meta-analysis of studies on heart failure found four cups a day provided the lowest risk for heart failure, and you had to drink a whopping 10 cups a day to get a bad association.
    2013 headline: Coffee lowers risk of heart disease and helps you live longer
    For general heart disease a meta-analysis of 36 studies with more than 1.2 million participants found moderate coffee drinking seemed to be associated with a low risk for heart disease; plus, there wasn’t a higher risk among those who drank more than five cups a day.
    How about coffee’s effects on your overall risk of death? One analysis of 20 studies, and another that included 17 studies, both of which included more than a million people, found drinking coffee reduced your total mortality risk slightly.
    2015 headline: Coffee is practically a health food
    As a sign of the times, the U.S. Department of Agriculture now agrees that “coffee can be incorporated into a healthy lifestyle,” especially if you stay within three to five cups a day (a maximum of 400 mg of caffeine), and avoid fattening cream and sugar. You can read their analysis of the latest data on everything from diabetes to chronic disease here.
    2017 headline: Yes, coffee still leads to a longer life
    The largest study to date on coffee and mortality surveyed 520,000 people in 10 European countries and found that regularly drinking coffee could significantly lower the risk of death.
    Another study with a focus on non-white populations had similar findings. That study surveyed 185,000 African-Americans, Native Americans, Hawaiians, Japanese-Americans, Latinos and whites. The varying lifestyles and dietary habits of the people observed in both studies led the authors to believe that coffee’s impact on longevity doesn’t have to do with how its prepared or how people drink it — it has to do with the beverage’s biological effect on the body.
    But stay tuned. There’s sure to be another meta-study, and another opinion. We’ll keep you updated.

    Read more: http://www.cnn.com/2015/08/14/health/coffee-health/index.html