If you tried Veganuary and want to continue exploring the plant-based side of life, or your interest was piqued and you are keen to dip your toes in the water but don’t know where to start, Made With Love and Plants by Tammy Fry has got you covered.
That’s Tammy of The Fry Family Food Company, winner of the Best Vegan “Meat” award at VegFestUK in 2021. Tammy herself is a director of Meat-Free Mondays South Africa and Australia.
Her new publication is a recipe book and more. She looks at the ethics of a meat-free diet, as well as the nutritional aspects and gives plenty of further reading options. Even answers to the inevitable questions you will get asked.
And there is a chapter on transitioning to a plant-based diet, a how-to if you will, as well as advice on vegan parenting, and plant-based on a budget. In short, everything you need for a plant-based life is covered, even the kitchen equipment you should invest in, as well as pantry staples.
Recipes focus on meals from breakfast to dinner, treats, food for entertaining, batch cooking, gut health and lunch boxes.
For a taster, try this recipe for Sloppy Joes.
Serves: 8, preparation time: 15 min, cooking time: 30 min
1 Tbsp extra virgin olive oil
1 medium brown onion, finely chopped
2 cloves garlic, crushed
1 tsp ground cumin
2 tsp smoky paprika
1 tsp ground coriander
2 Tbsp tomato paste
1 green pepper, diced
11/2 cups Fry’s Pea Protein Mince
1 long red chilli, deseeded and finely chopped (optional)
1 Tbsp brown sugar
1 x 400 g can chopped tomatoes
½ cup halved rosa or baby tomatoes
1 Tbsp balsamic vinegar
1 tsp soy sauce
2 tsp hoisin sauce
1 cup vegetable stock
1 x 400 g can lentils, rinsed and drained, salt and pepper to taste
8 hamburger rolls, sliced in half
1 red onion, finely chopped
a handful of fresh coriander
a handful of finely chopped micro herbs to garnish
– Heat the oil in a saucepan over a medium heat. Add the onion and garlic and sauté for two minutes.
– Stir in the cumin, paprika and ground coriander and fry for another minute, taking care not to burn the spices.
– Add the tomato paste and green pepper and sauté for two minutes to caramelise the tomato paste slightly.
– Add the mince and fry for two minutes then stir in the chilli, sugar, canned and fresh tomatoes, balsamic vinegar, soy and hoisin sauce and stock.
– Simmer for 12–15 minutes, uncovered, over a low heat until thickened.
– Stir in the lentils and simmer for 3–5 minutes.
– Season to taste.
– To assemble the Sloppy Joes, spoon some of the mince mixture onto the bottom half of each roll. Add a sprinkling of chopped onion, fresh coriander and micro herbs. Cover with the top half of the rolls and serve.
Courtesy of Made with Love and Plants by Tammy Fry (@tammyfry_). Available at all major book stores including Takealot and Loot.