Apple crumble
Carrot Bran Muffin
Carrot Cake
Pumpkin Pie
Simnel Cake
Wheat and Flax Buns

APPLE CRUMBLE Serves 3 Ingredients 24oz (675g) stewed apples (other fruits may be used) 3 tbsp sultanas 1 tsp ground cinnamon 2oz (50g) light brown sugar 2oz (50g) oats 2oz (50g) self-raising flour 2oz (50g) vegan baking margarine Preparation Stew the fruit by removing core and skin and boiling in a pan which has enough water to cover the bottom.  Stir frequently and add more water if it begins to stick.  Once the fruit is soft and pulpy; taste for sweetness.  Add the sultanas and a little sugar if necessary. Grind the oats in a food processor until they are the consistency of flour.  Stir in flour.  Add the cinnamon and sugar.  Rub the margarine into the flour mixture until it resembles breadcrumbs. Spoon the fruit into an oven-proof dish and sprinkle the flour mixture over the top.  Even with a spoon and gently press down.  For extra crunch, a little brown sugar may be sprinkled over the top. Bake in a hot oven (400°F/200°C) for about 30 minutes or until golden brown. Source: Recipes for vegans Nutritional Analysis   Per 100g Per serving (322g) % of RDA* Energy (kJ/kcal) 582kJ/138kcal 1875kJ/446kcal   Protein 1.5g 4.9g   Carbohydrate 23.9g 76.8g     Of which sugars 16.3g 52.4g   Total fat 4.8g 15.6g     Saturated fat 1.4g 4.6g     Monounsaturated fat 2.0g 6.5g     Polyunsaturated fat 0.7g 2.4g   Fibre (Englyst) 1.5g 4.7g 20% Sodium 0.07g 0.23g   Potassium 178mg 574mg   Sodium/Potassium ratio 0.39 0.39   Vitamin B1 (thiamin) 0.04mg 0.14mg 9%   B2 (riboflavin) 0.01mg 0.04mg 2%   B12 0.00mg 0.00mg     Folate 3μg 10μg 5% Vitamin D 0.40μg 1.3μg   Calcium 36mg 116mg 14% Magnesium 12mg 39mg 13% Iodine 1μg 2μg 1% Zinc 0.07mg 0.23mg 2% Iron 0.81mg 2.61mg 19% Selenium 0μg 1μg 2% *Recommended daily allowance (Food labelling regulations) Each serving provides Calories Sugar Fat Saturates Salt** 446 52.4g 15.6g 4.6g 0.6g 22% 58% 22% 23% 9% of your guideline daily amount

Carrot, Sunflower Seeds and Raisin Bran Muffin 12 muffins Ingredients 2 1/2 cups wheat bran 1 1/2 cups whole wheat flour 2 teaspoons baking soda 2 teaspoons baking powder 1 teaspoon cinnamon 1/2 teaspoon ground ginger 1/2 teaspoon sea salt 1/4 teaspoon ground nutmeg 1 1/2 cups apple juice 1/4 cup blackstrap molasses 2 tablespoons sunflower oil, plus additional for oiling pan 3/4 cup carrots, shredded 1/2 cup sunflower seeds 1/2 cup raisins Preparation Using a little sunflower oil, lightly oil a muffin pan and set aside. In a large bowl, place the wheat bran, whole wheat flour, baking soda, baking powder, cinnamon, ginger, salt, and nutmeg, and stir well to combine. In a small bowl, place the apple juice, molasses, and sunflower oil, and whisk well to combine. Add the wet ingredients to the dry ingredients and stir well to combine. Add the remaining ingredients and gently fold them into the muffin batter. Fill each of the prepared muffin cups 3/4 full with the batter. Bake at 350 degrees for 25-30 minutes or until an inserted toothpick comes out clean. Remove the muffin tin from the oven and allow the muffins to cool for several minutes before removing them from the muffin tin. Store the completely cooled muffins in an airtight container. Source: Vegan Chef

CARROT CAKE Serves 10 Ingredients 2 cups (250g) all purpose/plain flour 1 cup (200g) caster sugar 1 tsp baking powder 1 tsp ground cinnamon ½ tsp ground ginger ¼ tsp salt ¼ tsp baking soda 1 cup (145g) raisins ½ cup (¼ pint) carrot juice ½ cup (115g) vegan baking margarine, cut into small pieces 2 cups (220g) peeled and grated carrots (about 4 carrots) Grated zest of 1 large orange (unwaxed) Preparation For the cake: Preheat oven to 350°F/180°C.  Spray 10-cup bundt pan (or 4-pint baking tin) with non-stick cooking spray.  Stir together the flour, sugar, baking powder, cinnamon, ginger, salt and baking powder in a large bowl.  Place raisins, carrot juice and ½ cup (¼ pint) water in a saucepan and bring to the boil.  Remove from heat and stir in margarine until melted.  Pour carrot juice mixture into flour mixture and stir to combine.  Fold in grated carrots and orange zest.  Pour batter into prepared tin and bake for 40-45 minutes, until a toothpick inserted into the centre comes out clean.  Cool for 10 minutes in pan and then turn out onto a wire rack. Cool cake completely before slicing and serving. Source: The Daily Herald Nutritional Analysis   Per 100g Per serving (108g) % of RDA* Energy (kJ/kcal) 1171kJ/278kcal 1265kJ/300kcal   Protein 2.7g 2.9g   Carbohydrate 49.3g 53.3g     Of which sugars 31.4g 33.9g   Total fat 9.1g 9.8g     Saturated fat 3.0g 3.2g     Monounsaturated fat 4.2g 4.5g     Polyunsaturated fat 1.5g 1.6g   Fibre (Englyst) 1.5g 1.6g 7% Sodium 0.18g 0.19g   Potassium 242mg 261mg   Sodium/Potassium ratio 0.73 0.73   Vitamin B1 (thiamin) 0.07mg 0.07mg 5%   B2 (riboflavin) 0.02mg 0.02mg 1%   B12 0.00mg 0.00mg     Folate 5μg 6μg 3% Vitamin D 0.83μg 0.89μg   Calcium 52mg 56mg 7% Magnesium 12mg 13mg 4% Iodine 3μg 3μg 2% Zinc 0.31mg 0.33mg 2% Iron 1.32mg 1.42mg 10% Selenium 2μg 2μg 4% *Recommended daily allowance (Food labelling regulations) Each serving provides Calories Sugar Fat Saturates Salt** 300 33.9g 9.8g 3.2g 0.45g 15% 38% 14% 16% 8% of your guideline daily amount (GDA***)

PUMPKIN PIE Serves 8 Ingredients 1 shop-bought 9” pastry case 3/4lb/245g firm tofu 1 (16oz/450g) can pumpkin puree or 2 cups/450g fresh cooked pumpkin (for best results) 1 cup/145g Sucanat or brown sugar 2 tbsp oil 2 tbsp molasses 1½ tsp cinnamon 1 tsp salt ¾ tsp ginger powder ½ tsp nutmeg Preparation If using fresh pumpkin, slice in half and remove seeds and stringy flesh.  Bake at 350-375°F for as long as necessary.  A fork should pierce the flesh easily.  This can take 40 minutes to one hour, depending on the size of the pumpkin.  When fully cooked, remove from oven and allow to cool.  Scoop flesh away from the skin and use immediately or chill.  Leftovers may be used for muffins or pumpkin soup. Pumpkin seeds can be cleaned and placed on a piece of foil to be baked in the oven.  Add a liberal amount of salt and bake at 300°F until seeds begin to brown.  You may need to mix them a bit during cooking to ensure they do not burn. Blend all ingredients in a food processor until very well mixed.  Pour into the pie shell and bake for 1 hour in a preheated oven at 350°F for 1 hour, or until cracks begin to appear in the filing.  Chill for at least 2-3 hours before serving.  Nutritional Analysis   Per 100g Per serving (157g) % of RDA* Energy (kJ/kcal) 1178kJ/281kcal 1850kJ/441kcal   Protein 13.7g 21.5g   Carbohydrate 31.5g 49.5g     Of which sugars 14.4g 22.6g   Total fat 13.1g 20.6g     Saturated fat 2.3g 3.6g     Monounsaturated fat 3.6g 5.6g     Polyunsaturated fat 2.3g 3.6g   Fibre (Englyst) 0.8g 1.3g 5% Sodium 0.25g 0.39g   Potassium 118mg 185mg   Sodium/Potassium ratio 2.09 2.09   Vitamin B1 (thiamin) 0.05mg 0.08mg 6%   B2 (riboflavin) 0.00mg 0.00mg 0%   B12 0.00mg 0.00mg     Folate 3μg 4μg 2% Vitamin D 0.27μg 0.43μg   Calcium 135mg 212mg 27% Magnesium 16mg 25mg 8% Iodine 0μg 0μg 0% Zinc 0.19mg 0.30mg 2% Iron 1.23mg 1.93mg 14% Selenium 0μg 0μg 0% *Recommended daily allowance (Food labelling regulations) Each serving provides Calories Sugar Fat Saturates Salt** 441 22.6g 20.6g 3.6g 0.9g 22% 25% 29% 18% 15% of your guideline daily amount (GDA***)

SIMNEL CAKE Makes 1 cake (12 slices) Most of the sugar in this cake comes from the dried fruit and a lot of the fat is from the almonds in the marzipan. Note that it should be a once in a while treat or you can even share a piece with a friend! Ingredients Cake 2 cups/250g white self-raising flour ¾ cup/170g vegan margarine ¾ cup/150g caster sugar ½ cup/115g tofu sour cream or soy yogurt or rich soy milk with some lemon juice added 2½ cups/360g raisins ¼ cup/40g glace cherries, quartered 3 tbsp soy milk 2 tsp mixed spice 1lb/450g marzipan (see recipe below) Marzipan 1 cup/100g ground almonds 1¼cups/100g vegan margarine ¾ cup/100g plain (all-purpose) flour ½ cup100g sugar 2 drops of almond essence Preparation To make the marzipan: Combine all the ingredients to make a soft dough. To make the cake: Preheat oven to 160°C/325°F/Gas Mark 3.  Grease and line a 20cm/8” deep round cake tin. In a large mixing bowl, beat together the margarine and sugar until light and fluffy.  Beat in the sour cream, a little at a time.  Stir in the raisins and cherries and then the milk.  Sift together the flour and spice and fold into the fruit mixture until evenly blended. Roll out half the marzipan to a 20cm/8” round.  Place half the cake mixture in the prepared tin and cover with the round of marzipan.  Spoon over the remaining cake mixture and smooth the surface.  Bake for 2¼ hours, until the cake springs back when touched.  Leave to cool in the tin. Nutritional Analysis   Per 100g Per serving (131g) % of RDA* Energy (kJ/kcal) 1644kJ/392kcal 2153kJ/513kcal   Protein 4.6g 6.0g   Carbohydrate 53.2g 69.7g     Of which sugars 35.9g 47.0g   Total fat 19.3g 25.3g     Saturated fat 6.2g 8.1g     Monounsaturated fat 8.5g 11.1g     Polyunsaturated fat 3.9g 5.1g   Fibre (Englyst) 1.7g 2.2g 9% Sodium 0.21g 0.28g   Potassium 328mg 430mg   Sodium/Potassium ratio 0.64 0.64   Vitamin B1 (thiamin) 0.07mg 0.09mg 6%   B2 (riboflavin) 0.05mg 0.06mg 4%   B12 0.00mg 0.00mg     Folate 5μg 7μg 4% Vitamin D 1.40μg 1.83μg   Calcium 99mg 130mg 16% Magnesium 33mg 43mg 14% Iodine 2μg 3μg 2% Zinc 0.55mg 0.73mg 5% Iron 1.73mg 2.27mg 16% Selenium 2μg 3μg 6% *Recommended daily allowance (Food labelling regulations) Each serving provides Calories Sugar Fat Saturates Salt** 513 47.0g 25.3g 8.1g 0.7g 26% 52% 36% 41% 11% of your guideline daily amount (GDA***)

Cracked Wheat and Flax Seed Rolls 24 rolls Ingredients 2.5dl warm water 2 tablespoons molasses 3cl active dry yeast 9-10dl whole wheat flour 0.5dl cracked wheat 2 tablespoons wheat bran 2 tablespoons wheat germ 1.5 tablespoons flax seed 1 teaspoon salt 1 tablespoon safflower oil, plus additional for oiling bowl Soy milk, rice milk, or other non-dairy milk of choice, for brushing Cracked wheat, for garnishing Preparation In a small bowl or measuring cup, combine the warm water, molasses, and yeast, stir well to dissolve the yeast, and set aside for 10 minutes or until foamy. In a large bowl, place 8-9dl whole wheat flour, cracked wheat, wheat bran, wheat germ, flax seed, and salt, and stir well to combine. Add the yeast mixture and safflower oil to the dry ingredients and stir well to form a smooth dough. Transfer the dough to a lightly floured work surface and knead the dough for 8-10 minutes, adding the remaining whole wheat flour, as needed, to form a dough that is smooth and elastic. Using a little safflower oil, lightly oil the mixing bowl, transfer the ball of dough to the bowl, and roll the dough around the inside of the bowl to thoroughly coat it with the oil. Cover the bowl with a clean towel, place it in a warm place, and leave to rise for 1 hour or until doubled in bulk. After the dough has doubled in bulk, punch it down, and turn it out on to a floured work surface. Divide the dough into 24 equal pieces and roll each piece into a ball. Using a little safflower oil, lightly oil (or spray with a light mist of oil) two 9-inch round cake pans. Place 12 balls of dough in each round cake pan. Cover each pan with a clean towel, place in a warm place, and leave to rise for an additional 1 hour or until doubled in bulk. Remove the towels from the pans. Brush the tops of the rolls with soy milk and sprinkle with a little cracked wheat. Bake the rolls at 450 degrees for 15-20 minutes or until golden brown and they sound hollow when tapped on the bottom. Allow the rolls to cool a few minutes, before removing them from the pans. You can serve the rolls as a round, allowing guest to pull them apart. Source: Vegan Chef

Nutritional information provided by Kathryn Salmon BSc (Hons), RPHNutr, Nutritionist, Salmon Nutrition, salmonnutrition@yahoo.co.uk