Today my little daughter is 3 years old. To celebrate, I am publishing the birthday cake recipe from my latest cookbook Vegan Love.
-> To see the birthday cake recipe from page 215 of our Vegan Love cookbook in large format, simply click on the image!
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
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”.
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.
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.
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Unser zweites Kochbuch ist da! Ab sofort in jedem guten Buchladen erhältlich.
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
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
At Easter, masses of eggs are once again dyed, “inked” and eaten. Milk chocolate bunnies fill department stores to the ceiling. And the baby lamb as “Gitzi” on the menu in the restaurant is unfortunately also a big seller every Easter. Numerous vegan Easter treats available from Alnatura or your local organic food store show that there are other ways. If you still want to celebrate Easter with your children, you can paint fruit with a hard shell and in no time at all the Easter bananas are born and ready to hide. Find out more here.
Here are four more recipe tips for Easter:
Happy cruelty free eastern!
On 2. and From June 3, 2017, Steinbeisser will be presenting a very special culinary event in the Museum Rietberg’s summer pavilion: “Experimental Gastronomy”. Michelin-starred chef Fabian Spiquel, head chef of the Maison Manesse restaurant in Zurich, which has been awarded one Michelin star and 15 Gault Millau points, serves a purely plant-based menu with organic products from the region. He is inspired by the current exhibition “Osiris – The Sunken Secret of Egypt”, which tells legendary stories and reports on sensational finds from the depths of the Mediterranean. Cutlery, plates and bowls are artistically interpreted to match the extraordinary ambience and culinary delights. The evening is an overall experience that combines gastronomy, art and nature in an exciting way.
The vegan creations of star chef Fabian Spiquel
Fabian Spiquel is a culinary innovator who is passionate about experimenting, always on the lookout for unusual and surprising flavor combinations. For him, the kitchen is a creative playground with unlimited possibilities. He roams the globe in search of healthy and tasty rarities. For the event in the Museum Rietberg’s summer pavilion, he uses only organic and biodynamic ingredients from neighboring regions of Switzerland, Germany, Austria and France. The wine accompaniment is the work of Jean-Denis Roger, sommelier at Maison Manesse.
Details and reservation
Price: 6-course menu with wine or juice accompaniment CHF 275.
Dates: Friday 2nd and Saturday June 3, 2017, starting at 19:00.
Venue: In the summer pavilion, Museum Rietberg, Gablerstrasse 15, 8002 Zurich.
We recommend traveling by public transport, further information can be found here.
Reservations: Reservations by e-mail to: info@steinbeisser.org
The Steinbeisser team is also happy to cater for food allergies and intolerances. Please indicate this when making your reservation.
Tuesday 18 April Green Smoothie market visit all info
here
.
Lauren Wildbolz is on the hunt for herbs and vegetables at Helvetiaplatz. I got to know Lauren when she opened her first vegan restaurant in Zurich and asked me if I could make her Kräuter-Kränzli for the opening.
I was very happy to do this and since then she has been coming regularly to our market stall to buy her herbs and vegetables.
Herbs are my passion. Of course, this also includes
wild herbs
which are still authentic in their mineral and vitamin compositions and which above all have advantages over cultivated herbs.
At the same time, they are a link to cooked and raw food and, more so than cultivated herbs, they contain important compounds that are essential and therefore unadulterated and not bred out (e.g. bitter substances in salads and vegetables).
The large farms are no longer able to produce a variety of crops, so over the last 50 years it has developed that such farms all grow roughly the same thing. The superiority over small farmers is very great.
To track down wild herbs, you need a lot of knowledge, a little courage and a lot of time. But they are not yet lost, and we can even find them on our doorstep, in our own garden or on the balcony, as long as we don’t pull them out unknowingly!
In keeping with the theme of the new
Lauren Wildbolz book VEGAN LOVE
here are a few examples for moms-to-be, moms-waiting and moms-to-be:
Nettle: What an indispensable plant and not interchangeable with any other (Rudolf Steiner). Harvested green as a side dish with potato stock (nettle spinach)
Tea infusion with fresh or dried leaves
As an addition to herbal salt or cooked as a soup! Wonderful!
Nettle root extract in fruit vinegar for a foot bath (leave to infuse for 2-3 weeks in a warm place in a closed jar).
Ingredients: Histamine, acetylochine, yellow gall and formic acid, vitamins A and C, iron, magnesium, silicon, sodium, potassium and calcium.
This is just an example, because there are many more plants that are of great value during pregnancy, such as lady’s mantle, Bellisperemnis, Malva sylvestris (bird’s-eye weed – high vitamin C content).
Now to a monastic herb of the rue (Ruta graveolens), a strong-smelling and not unproblematic phenomenon, as it produces substances on its leaves during photosynthesis that can easily lead to inflammation of the skin and sometimes cause real burns (should not go unmentioned in this context).
It also has laxative and pregnancy-preventing properties. Therefore not to be used before or during a desired pregnancy.
Otherwise, use sparingly in salads in the kitchen or spread a few leaves on a soy cream cheese sandwich or church pea puree (hummus), an enrichment!
Ingredients: essential oil, alkaloids, flavone, ruby
Sincerely,
Ruth Gerber, organic gardener and herb specialist
Organic Birchhof, Roger Gündel Oberwil-Lieli
If you would like to meet Ruth in person, you can do so spontaneously next Tuesday at the Green Smoothie Market visit, all information here.
Organic vitamin B12 in organic and organic-vegan products does not yet exist. However, a project group at the St. Gallen University of Applied Sciences sees great added value for vegans and vegetarians and would therefore like to investigate whether you can also discover added value in this.
By taking part, you can help to ensure that customized BIO-vegan products are provided with the valuable BIO-vitamin B12 in the future. The project team would be delighted to have your support in completing the survey.
Click here for the survey.
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