Strawberry slice as a children’s dinner

Recipe

Ingredients
500 g organic strawberries
4 tbsp raw sugar
300 g wholegrain rusks
50 g vegetable margarine or coconut fat

Preparation

Slice the strawberries and cut them into four more pieces. Place all the sliced strawberries in a large bowl. Add the raw rusks and leave to stand for half an hour (refrigerate). fry the rusks in a frying pan with a little margarine or coconut oil until golden brown on both sides. Serve the rusks warm and garnish with the strawberries. tip: Make sure the rusks are wholemeal and do not contain butter or whey powder.

This recipe comes from our first cookbook vegan kitchen & friends

Our vegan wedding catering

Sustainable, plant-based, organic and simply good: Vegan Kitchen provides great delicacies from the region that will enchant all wedding guests at the vegan wedding dinner.

The Vegan Kitchen team works with the aim of offering delicious and healthy cuisine in Switzerland. The Vegan Kitchen team is now increasingly cooking for Swiss bridal couples and realizing their dream of a vegan wedding in Switzerland and abroad.

As Vegan Kitchen always uses regional products, the catering on offer is always fresh and varied – just drop by and find your dream wedding meal to enchant your guests!

Among the first, you are in first place. We no longer run Switzerland’s first vegan restaurant. But a catering service that celebrates vegan cuisine with the utmost conviction. With a variety of dishes, unusual menus, created from organic ingredients. Whether for weddings, business events, aperitifs or birthdays – our spirit is always the same: We want to inspire you and your guests.

Get in touch for a nice, enlightening conversation.

Contact us for an individual consultation and quotation on 079 541 41 66 or electronically at info@vegankitchen.ch

32649692 – pyramid of champagne close-up

The ethics of eating

My book tip of the month: Ethics of Food by Harald Lemke. Introduction to gastrosophy
(2nd edition – revised new edition)

How do we eat responsibly? Nutritional ethics is one of the latest developments in practical philosophy. In the face of the global food crisis, she asks the inevitable questions: How can humanity feed itself? How “well” should we eat so that everyone can enjoy good food? How can gastroethics be justified?
Far more than criticism of capitalism or the expansion of international protest movements, the food revolution is based on our thinking – on a gastrosophical rethink. Harald Lemke makes it clear that it is high time to lay the necessary foundations and start with a radical self-criticism of the Western philosophy of food.
New edition – with a detailed foreword on the question: “What do people eat?”

Excerpt from the interview with Lemke on SRF on July 14, 2015

Does this mean that we all have to become vegetarians or even vegans?

Harald Lemke: “I would say: live as much veganism as you can. It shouldn’t be a ‘thou shalt’. I advocate a gastrosophical hedonism. This consists of taking more time to eat again. This also means that we may all have to become part-time farmers. In my opinion, urban gardening is not a short-term trend. When I produce some of my own food, I have a completely different relationship with what I eat.”

But isn’t this all a little cynical in view of world hunger?

Harald Lemke: “This is directly related. Around 800 million people in the world still suffer from hunger. One step towards lifting them out of poverty would be to stop buying cheap products in our supermarkets. Because that means that these people continue to be poorly paid and still have too little money to eat. This is about fair trade. If we change our eating and consumer behavior, we can influence the big food companies.”

But how do you reach people with these messages?

Harald Lemke: “The big picture is that we are fundamentally devaluing food from an early age. Because food brings us close to animals. So we act as if food is secondary. But we don’t have food instincts like animals. So we have to use our brains to know how to eat properly. So we should all try to rediscover the great importance of food. Everyday. Anthropologically.”

Watch the full interview on SRF.

 

PDF Link to Ethics of “good food”: Gastrosophical plea for a sustainable food culture

 

Vegan style without animal products

First comes the food and then more.

Anyone who eats a vegan diet has taken a big step towards reducing suffering in this world. But the exciting and fulfilling journey is only just beginning. First I changed my clothes and shoe purchases, then I checked my cosmetics and medication. This development seems to be typical for many vegans: The longer they eat and live vegan, the more consistently they pay attention to the exclusion of animal products in everyday life and include more areas.

Being a mother has brought new products into everyday life that contain traces of animals or have been tested on animals. As I studied art myself for 8 years and my little daughter loves painting and crafting, it’s time to take a closer look at these materials.

Colors. Certain shades of red are not vegan.

Alkyd and acrylic paints are mostly vegan. Alkyd and acrylic paints are synthetic compounds, whereby alkyd is based on synthetic and vegetable resins and acrylic paints are plastic dispersions. However, color pigments such as cochineal, carmine (E120) and purple are not vegan. In the case of reds, especially cochineal and carmine red, the origin of the pigments must be investigated; in many cases, female beetles (the cochineal) are still ground and/or boiled for this purpose. When it comes to the color purple, you have to ask, because if it is called “true purple”, it was obtained from purple snails.

Incidentally, the production of synthetic purple is just as expensive as that of “real” purple. As long as the pigments in their oil or acrylic paints are not animal-based, but either vegetable, mineral or synthetic, they can be considered vegan paints.

Image by Mamakreativ

MÅLA series from IKEA is non-toxic.

Animal testing is not carried out on paints for art painting. All products in the MÅLA series from IKEA are non-toxic. My daughter, 3 years old, can already paint independently with these colors. Easy to dose, easy to wash off and very inexpensive. The color is very opaque but once dry it can no longer be washed out of textiles. Only when the color is still fresh on the clothes can it be washed out easily. It is best to simply fit a T-shirt over the children’s clothes, which can be used again and again for painting.

Animal testing for wall paint.

Unfortunately, animal testing is still being carried out on wall paint. You can find wall paints that have not been tested on animals, are free from animal ingredients and are also ecologically safe and harmless to health here. The wall paints from Ecos Paints can easily be used in the same way as acrylic paints (art material). So with them you have everything in one: ecologically and health-safe, cruelty-free and vegan paints.

Brushes. Better artificial than natural hair.

Nylon or acrylic brushes are easier to clean than natural hair brushes, both from oil and acrylic paint – and they shed much less hair. “Natural hair”, “bristles” – simply avoid products with these names. You can recognize them by their appearance and usually also by their name. Calligraphy brushes are made of goat, pony, marten hair and the like. There are much better synthetic alternatives for this area. The brand Davinci offers excellent painting brushes made of synthetic hair in all possible shapes and sizes.

Paper. Use recycled paper, check watercolor papers.

Paper as a label material is largely harmless from a vegan perspective in terms of material and production. Strict vegans insist on recycled paper, as the cutting down of primeval forests or the cultivation of fast-growing tree monocultures cannot be reconciled with vegan ethics. It’s best to simply recycle your paper from the office at home. The reverse side is suitable for children to draw on. In the case of painting blocks, however, the glue may consist of casein or glutin glue(bone glue). Incidentally, gelatine is often used in watercolor paper and is therefore not even vegetarian. These watercolor papers, for example, are gelatine-free.

Street chalk is vegan.

The biggest paper in the world is the sidewalk in front of our house. One game is particularly suitable for older children who can already operate a photo or cell phone camera themselves. The children draw different things on the floor, for example a rocket or a balloon bouquet with string. Now lie down on the floor in such a way that you get a picture from above: For example, two boys floating in space. All it takes is a few photos – and the funny scene is captured for eternity. This ensures that the work of art remains in place, even when the next rain comes. You can find more ideas for playing outside with chalk here. The street chalk from IKEA consists entirely of calcium carbonate and non-toxic color pigments.

 

 

Neni Testing at the 25 Hours Hotel.

At the new Neni Restaurant in the 25 Hours Hotel on Langstrasse, we were invited to try the Balagan Vegan Style (vegan mezze, main courses and desserts). Countless plates of delicious vegan creations from North African and Asian cuisine are served on our table in a colorful mix. Balagan, by the way, translates as sympathetic chaos. Of course, it’s most enjoyable when enjoyed as a couple, so I conveniently shared the delicious dishes with my lovely photographer Roland Soldi.Almost all dishes are first smoked in the Josper oven before they are further processed. More about the Josper oven here. As an aperitif, we enjoyed a babaganoush (Lebanese specialty: mashed eggplants) served with NENI’s pita bread. The waiter recommended a dry Riesling from Germany called Just.The selection of soft drinks is huge and NENI’s homemade iced tea is highly recommended! The products on the spirits menu also seem to be deliberately chosen, with the wines all coming from Europe with the exception of Lebanon, which fits in quite well with the Neni food. The waiter also assured me that the best olive oil within a radius of 20 km was found especially for the NENI on Langstrasse. So I didn’t understand why it said on the menu that the lamb came from Australia or New Zealand and the prawns from Vietnam! Since, as we all know, vegetables still don’t have to be declared in Switzerland as to where they come from, I’m no longer so sure how sustainable our vegan balagan really was.The vegan balagan consisted of Fatoush, Mashawsha, Chickpea Salad with Har Bracha Tahina and lots of fresh herbs and Nuriel’s Favorite Falafel with Har Bracha Tahina Zhug. Pictured in the back of the vegan balagan: Curry mango hummus, sweet potato from the oven with roasted almonds and rocket and spinach salad with citrus vinaigrette. As well as the muhammara, a Syrian specialty made from oven-roasted red peppers, walnuts and pomegranate syrup. We were served NENI’s pita bread again.Fatoush: Oriental bread salad with date tomatoes, radishes, snow peas, kohlrabi, sumac and herbs.Sabich is a street food specialty from Tel Aviv. Baked eggplant, hummus, tomato salsa, har bracha tahina with amba (vegan without egg) on laffa bread.My favorite was the caramelized eggplant with ginger, chili and roasted sesame seeds on Japanese rice.For dessert, we had a caramelized pineapple carpaccio with chilli threads and olive oil. The special thing about the wafer-thin sliced pineapple carpaccio was that the pineapple was also smoked in the Jasper oven for several hours beforehand. The waiter assured us that only one other restaurateur in the city of Zurich had a Jasper oven like this! The oven impressed me, especially because I thought about how many other delicious, vegan dishes could be baked and smoked in it, beyond meat.NENI – these are the first letters of the first names of Nuriel, Elior, Nadiv & Ilan Molcho – the four sons of Haya Molcho – the acronym reflects the philosophy of her family, as family is an essential part of her life. We always eat at a big table with the whole family and lots of friends. And this is precisely the principle on which the NENI is based.

Contribution by Lauren Wildbolz

Photos by Roland Soldi

 

NENI Zurich / 25HOURS HOTEL, Langstrasse 150, 8004 Zurich, Neni Webpage

 

 

Green light for a vegan diet.

A vegan diet for pregnant women and small children is possible without any problems, as long as important things are taken into account, such as vitamin B12 supplementation. This statement is supported by three medical specialists who have contributed to my new book “Vegan Love”.

  • Cookbook and guide for pregnancy, breastfeeding, baby and toddler.
  • Basic knowledge and over 80 vegan recipes for a balanced diet.
  • With contributions from three medical specialists on medical safety.

Plenty of vegetables, fruit, nuts, pulses and wholegrain products in the daily diet provide the little body with all the important nutrients. In order to rule out health risks, sound nutritional knowledge, the involvement of nutritional experts and vitamin B12 supplements are required. This book provides the basics. The 80 recipes are well-balanced, of particularly high organic quality and can be prepared in a short time without the need for ready-made products. Starting with the ideal diet when planning to have children, during pregnancy and breastfeeding, through to porridge and solid foods up to the age of three. With valuable contributions from three expert doctors as well as many practical tips and hints for everyday use. Lauren Wildbolz has been meat-free since she was fourteen and now eats a vegan diet with her husband and three-year-old daughter.

Lauren Wildbolz, entrepreneur, food activist, cookbook author and one of the pioneers of vegan food in Switzerland with her “vegan kitchen and bakery”, which opened in 2010. Organizer of vegan cooking courses, blogger and operator of a catering company.

Photos: Andrea Diglas

“Vegan Love” is now available in bookshops. Insights into the book right here.

  • Cookbook and guide for pregnancy, breastfeeding, baby and toddler.
  • Basic knowledge and over 80 vegan recipes for a balanced diet.
  • With contributions from three medical specialists on medical safety.

ISBN: 978-3-03800-921-4
Binding: Hardcover
Length: 240 pages
Weight: 1015 g
Format: 19.5 cm x 26.5 cm

Order online right here.

 

 

Vegan Love

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Unser zweites Kochbuch ist da! Ab sofort in jedem guten Buchladen erhältlich.

THE VEGAN FOOD PYRAMID

Everyone knows them, but many people – both vegans and omnivores – find it difficult to actually implement the recommendations of the food pyramid. A balanced diet supports growth and development in childhood and the maintenance of complex metabolic processes in adulthood, and in the best case, nutrition can even prevent disease. The same recommendations apply for vegans as for everyone else. Of course with special attention to the group of proteins that differ in animal or vegetable origin and that vegans deliberately omit and replace.

Anyone can have a vegan supply of all nutrients every day, although vitamin B12 must be supplemented. The food pyramid has proven to be a simple system for orientation that is suitable for everyday use. The model illustrates what a balanced and healthy vegan diet looks like, so that theoretical nutritional recommendations can be translated into practical eating behavior. The model can be used to check and improve your own nutritional behavior – without weighing, counting calories or calculating nutrients. So that in the end you are supplied with all macronutrients (carbohydrates, protein and fat) and all micronutrients (vitamins, minerals and secondary plant substances) and are protected as well as possible against diet-related illnesses.

The principle of the vegan food pyramid is simple: it consists of five levels with a total of six food groups. When evaluating and classifying individual foods, the focus is usually on low energy and high nutrient density. Foods that are further down can therefore be consumed in abundance. The higher up foods are, the less of them there should be on average in the daily diet. However, they are still important for the nutrient supply (with the exception of the fifth level).

The aim is therefore to consume food of the appropriate quality and quantity from the individual groups in a balanced ratio. The composition of the individual meals and the distribution throughout the day can then be completely tailored to personal taste, habits and individual energy requirements.

 

BASIS: BEVERAGES

The basis of a healthy vegan diet is sufficient fluid intake. Water and other non-alcoholic, low-calorie drinks such as herbal and fruit teas or well-diluted juice spritzers are recommended.

 

LEVEL 1: VEGETABLES AND FRUITS

Eating plenty of fruit and vegetables has been proven to reduce the risk of cardiovascular disease and cancer. The reason: they are ideal suppliers of vitamins, minerals, fiber and secondary plant substances, which also have anti-inflammatory and cancer-preventing effects. In addition, vegetables and fruit with a low energy content ensure good satiety. A large proportion of fruit and vegetables should be eaten fresh and unheated and should be seasonal, regional and organic wherever possible.

 

LEVEL 2: CEREALS AND POTATOES

Cereals, pseudo-cereals, rice, corn or potatoes (especially whole grain products) provide important minerals and vitamins, fiber and complex carbohydrates. Cereals and potatoes are also important sources of protein in a vegan diet. Highly sweetened breakfast cereals, muesli mixes and muesli bars are classed as level 5 sweets due to their high sugar and fat content.

 

LEVEL 3: VEGETABLE PROTEIN PRODUCTS, NUTS AND SEEDS

Pulses are important sources of protein. In addition to unprocessed beans, peas and lentils, minimally processed soy products such as fermented tofu and tempeh, soy drinks and yogurts can also contribute to the protein supply. More highly processed meat alternatives, for example made from pure wheat protein (known as seitan), lupin protein or pure soy protein, should only be consumed in small quantities or preferably avoided altogether. In addition to protein, nuts and seeds also provide important vitamins and minerals and are rich in essential fatty acids (due to their high energy content, they should be consumed daily, but in moderation).

 

LEVEL 4: OILS, FATS AND SALT

The consumption of spreadable and frying fats, highly heated oils, high-fat vegetable cuisine or vegan mayonnaise should be avoided altogether. Instead, give preference to natural oils. Flaxseed, rapeseed, hemp, soybean, algae and walnut oils are particularly recommended, as they are rich in omega-3 fatty acids. Sea salt with iodized algae additives or iodized table salt serve as a good source of iodine and should be used exclusively. Algae with a medium iodine content (e.g. nori algae or spirulina microalgae) can also be regularly included in the diet.

 

LEVEL 5: SWEETS, SNACKS

Sweets, chocolate, cakes and pastries, potato chips, chips, but also ready meals, soft drinks, energy drinks or sweetened breakfast cereals are among the extras. They should be consumed as rarely as possible, in small quantities and consciously.

 

NOTE

The American Dietetic Association
and Nutrition and the Canadian Dietetic Association made the following statement back in 2003: “Well-planned vegan and other forms of vegetarian diets are appropriate for all stages of the life cycle, including pregnancy, lactation, early and later childhood, and adolescence.” This statement was later confirmed by others*.

*Source: Peta Germany; Langley 1999; Clements 2008; Klaper 2007; Dr. med. Janna Scharfenberg, VEGAN LOVE by Lauren WIldbolz, AT Verlag

Milk myth on Milk Day

We are not dependent on milk

The vast majority of people worldwide do not tolerate cow’s milk in adulthood and live without it without any problems. Numerous vegans also show that dairy-free is perfectly possible. The Academy of Nutrition and Dietetics – the largest organization of nutrition experts worldwide – clearly states that a diet without dairy products and other animal foods is suitable for all stages of life and offers many health benefits.

Cow’s milk is for cow’s kids

Cows have to be impregnated and calve in order to give milk. Immediately after birth, the calf is taken away from them and placed in a so-called calf igloo. After a few months, the calf is killed for the production of veal or beef. And the suckler cow is also slaughtered as soon as her milk yield decreases. On average, a dairy cow is sent to the slaughterhouse after just 5 years, even though she could live for over 20 years.

Strong without milk

A plant-based diet offers many very good sources of protein – even for top athletes. One of Germany’s strongest men, Patrik Baboumian, lives a vegan lifestyle, consuming neither meat nor dairy products. Just like many other top athletes, he is an example of how things can be at least as good without milk.

Our bones don’t need milk

Time and again, advertising tries to make us believe that milk gives us strong bones. However, numerous scientific studies show that milk has no significant influence on bone quality. People who drink milk do not have stronger bones. Other factors are primarily important for strong bones: sufficient exercise (sport), enough vitamin D and a sufficient calcium intake. The high calcium content of milk is repeatedly referred to. However, the calcium requirement can easily be met from plant sources.

Milk does not protect against vitamin D deficiency

We get most of our vitamin D from the sun through our skin, around 95%. To consume the remaining 5% of the recommended daily intake, you would have to drink 25 liters of cow’s milk a day – that corresponds to between 10,500 and 16,000 kcal (depending on the fat content of the milk)! Did you also know that more than 60% of the Swiss population has too little vitamin D in winter, regardless of their diet? Therefore: In summer the sun is enough – in winter everyone should supplement.

Overview of plant-based milk alternatives

In terms of taste, plant-based milk alternatives offer a lot of variety. It is generally worth trying out different brands, as we all know that tastes differ. If you want to use Plant Dricks 1:1 as before, you should make sure you choose a calcium-enriched variant. Enriched soy milk is nutritionally closest to cow’s milk.

Variety Taste and consistency Area of application Relevant nutritional values
Soy milk normally rather neutral, creamy. However, there are major qualitative differences between the brands. Some simply taste like a tetrapack Cornflakes, muesli, coffee Protein, vitamin A, iron, magnesium. Often also available enriched with calcium
Rice milk Sweetish and rather thin Cornflakes, muesli, coffee Calcium, if enriched with it
Coconut milk strong coconut flavor, sweetish, thick, creamy all Asian dishes such as curry rice Magnesium, potassium, calcium, iron
Almond milk Almond flavor, creamy Pancakes, smoothies, pastries Vitamin E, B, magnesium, calcium, iron
Oat milk sweetish, thin liquid Pancakes, smoothies, pastries
Hazelnut milk Rather thin, strong hazelnut flavor Pancakes, smoothies, pastries, warm chocolate milk
Quinoa milk sweet and sour, thin liquid Muesli, Smoothies, Pure

Source: The whole text is from the Vegan Society Switzerland

Approximate calcium content of foods

  • Cow’s milk 120 mg/100g
  • Poppy seeds 1460 mg/100g
  • Sesame seeds 783 mg/100g
  • Nettles 713 mg/100g
  • Sunflower seeds 360 mg/100g
  • Black tea 302 mg/100g
  • Almonds 252 mg/100g
  • Hazelnuts 226 mg/100g
  • Amaranth 214 mg/100g
  • Cress 214 mg/100g
  • Kale 212 mg/100g
  • Linseed 198 mg/100g
  • Watercress 180 mg/100g
  • Parsley 179 mg/100g
  • Dandelion 168 mg/100g
  • Rocket 160 mg/100g
  • Brazil nuts 132 mg/100g
  • Chives 129 mg/100g
  • Spinach 126 mg/100g
  • Mineral water up to 65 mg/100g

Source