Katie White | Contributors - Nourish plant-based living

Katie White

Katie has a down-to-earth approach towards vegan food, sharing gardening inspiration and deliciously decadent recipes that celebrate seasonal produce. She earned a diploma in Plant-based Culinary Arts through Le Cordon Bleu London and is also a singer and songwriter. Her first print book, The Seasonal Vegan, is coming out on 26 April 2023.


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How does your garden grow?

Veganic gardening uses plants to grow plants, and values all living things.

While you may be aware of how animals are exploited in the food, fashion, and entertainment industries, you may not have considered their use in horticulture. But animal products are relied upon by most home gardeners as well as commercial growers.

The same reasons for leaving animals off our plates also apply to leaving them out of our gardens. These include the ethical and sustainability issues related to animal agriculture. Veganic gardening is a way of growing food or maintaining your garden with as minimal harm to animals as possible and without relying on their by-products. Luckily, just as all nutrients needed to fuel our bodies can be found in plants, all nutrients required to grow plants can be found in plants, too.

COMPOST TO FERTILISE

The most used animal-derived fertilisers include manure, blood and bone, and fish emulsion. These products are used to increase soil nutrients and organic matter, and to inoculate the soil with bacteria. However, we can substitute these animal products with compost. Composting also reduces the amount of rubbish we send to landfill in the form of food waste.

Start by keeping a container in the kitchen for all your banana skins, veggie peels, and unwanted leftovers. These additions are a good source of nitrogen. Newspapers, tissues, cardboard, and dry leaves can also be added to your compost to increase its carbon content. Ideally you want a 30:1 ratio of carbon to nitrogen.

Plants also need access to minerals and trace elements. Just as seaweed provides this in our diet, it can do the same for our plants. Grab a bag of kelp next time you’re at the beach, put it in your compost or soak it in water for a few weeks, then water your plants with this ‘tea’ as a mineral top up. If you don’t have access to the beach, you can buy various plant-based seaweed fertiliser products from the nursery.

When making additions to your compost it helps to remember that anything plant-based which was once alive (plants and trees etc.) is made of organic matter and can thus be composted. The only things you want to avoid putting in there are citrus skins and onions, as these can repel worms – and worms help to speed up the compost process.

LEVERAGING LEGUMES

Plants need adequate nitrogen to flourish, which is why animal products such as blood and bone are so popular among avid gardeners. The reason blood and bone products are so high in nitrogen is because animal products are rich in proteins, which are made up of amino acids, a nitrogenous compound. However, these amino acids can also be found in abundance in plant foods such as legumes. Turning to legumes to replace animal-derived nitrogen in our gardens makes good sense.

Legumes have the most amazing ability to capture nitrogen from the air, thanks to their association with rhizobia bacteria. These bacteria live in small growths, called root nodules, on the ends of the plant’s roots. These visible nodules are a powerful fertiliser if left in the ground, so when growing legumes, we should chop the plant off at ground level at the end of its life cycle. This method is called a ‘green manure crop’ because it literally replaces manure with plants to achieve the same goal of adding nutrients to the soil.

To do this in your own garden, buy a handful or two of any whole legumes you like, sprinkle them over a cleared area, cover them with soil and water them in. Beans that fit the bill here include chickpeas, black beans, broad beans, or a mix of them all. These can be purchased at a bulk food store. Water them regularly and watch them grow tall and strong. When they have flowered, chop them back down to ground level and use a hoe to bury the tops or otherwise compost them.

Katie White from Olive Wood Vegan - harvesting pumpkins

THE PRIZED VEGGIE PATCH

If we want to grow food organically and reduce our reliance on inputs, we must create a closed loop system within our gardens by recapturing as many nutrients as possible. For example: if you harvest a broccoli, put the stalk, leaves and bits you don’t use in the compost. To simplify even further, just dig a hole and bury the crop residue! Whatever you do, don’t throw anything away.

Also, being compassionate people, we probably don’t want to go around squashing every bug we see nibbling on our prized veggie patch. When it comes to pest control, focus on prevention over cure. Many pests occur if a crop is grown at the wrong time of year. A good example is the cabbage moth, which will only come out to eat our brassicas in the warmer months. Hence, growing broccoli in winter helps to avoid a moth situation!

Another key factor to consider is mixing crops. In nature plants don’t occur as monocrops, so when planting out different seedlings, spread them around and mix them up a bit. This makes it harder for bugs to recognise and concentrate on one crop. Another way to deter pests is to pulse up some chilli and garlic, mix it with water, and spray this on the leaves of your plants.

***

Compassionate gardening can help us create and grow our gardens in a way that does not require animal products and helps us further align our actions with our ethics. Eradicating all forms of animal exploitation will help us achieve a truly kind world – and while this may start in our kitchens, it can extend to other parts of our lives and into our gardens too.

 

Images: Olive Wood Vegan


This article is an edited extract from Nourish plant-based living, Issue 64 • View magazine
Katie White

Katie has a down-to-earth approach towards vegan food, sharing gardening inspiration and deliciously decadent recipes that celebrate seasonal produce.

Enjoying our inspiring stories? We always love to hear from you with suggestions for the content you want more of. Suggest a topic here.

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Roast butternut pumpkin with black barley salad

Katie White

Stuffed butternuts make a glorious seasonal dinner centrepiece in this hearty and flavoursome dish by Katie from Olive Wood Vegan. If you don’t have time to pre-sprout the barley, this step is optional – although recommended!

Ingredients

Serves 2

Black barley salad

Mustard mayo

Mustard dressing 

Method

  1. Before making this recipe, soak the black barley in water overnight, then rinse and repeat for 3 days until it sprouts (optional).
  2. Place the sprouted barley, water, and stock powder into a large saucepan and simmer for at least 1 hour on medium heat, until a soft but slightly chewy texture is achieved. Depending on the heat, you may need to add more water until the desired texture is achieved. Test it to be sure.
  3. While the barley is cooking, preheat the oven to 185°C.
  4. Prepare the pumpkin by cutting off the top half. Scooping out the seeds from the bottom half, creating a bowl shape. Rub the olive oil over the skin of the pumpkin and the inside flesh.
  5. Roast the pumpkin in the oven for 45 minutes.
    Meanwhile, make the mustard mayo by mixing all the ingredients in a bowl to combine. Set aside.
  6. To make the mustard dressing, mix all the ingredients in a bowl to combine. Set aside.
    When the barley is ready, allow it cool slightly.
  7. Place in a large bowl and add the cucumber, radish, onion, parsley, feta, and chilli flakes if using. Add the mustard dressing and stir everything through.
  8. Spoon the barley salad into the roasted pumpkin shell, then drizzle with the mustard mayo. Garnish with some extra feta and herbs before serving.

Katie White

Katie has a down-to-earth approach towards vegan food, sharing gardening inspiration and deliciously decadent recipes that celebrate seasonal produce.

This recipe was originally published in Nourish plant-based living, Issue 69 • View magazine

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Apple pie

Katie White

You can’t go wrong with a classic homestyle apple pie, and this one from Katie at Olive Wood Vegan ticks all the boxes, with its buttery crust, hearty filling, and crumbly topping.

Ingredients

Serves 6–8

pastry

filling

crumble topping

TO SERVE (optional)

Method

  1. Preheat the oven to 180°C.
  2. Place all the pastry ingredients, except the iced water, into a food processor and pulse briefly until a breadcrumb-like texture forms. Add the iced water slowly (you may not need it all), while pulsing, until the dough comes together.
  3. Turn the dough out onto a lightly floured surface. Using a rolling pin, roll the dough out into a round sheet, about 3 mm thick.
  4. Lay the pastry in a tart tin, pressing it firmly into the base and up the walls of the tin. Remove any excess pastry from around the sides. Place a sheet of baking paper into the pastry shell and weigh it down with baking beads.
  5. Bake in the oven for 45 minutes. When done, remove the beads and paper, and allow to cool. Leave the oven on.
  6. To make the filling, add the diced apples, water, and sugar to a saucepan and bring to a boil. Let it simmer until the apples are soft enough for a skewer to pierce.
  7. Combine the cornflour and water, then add this to the apples stir through immediately. Keep stirring until the mixture gets very thick. Remove from the heat and set aside.
  8. To make the crumble topping, use your fingertips to rub the butter into the flour and sugar in a mixing bowl. Once crumbly, season with salt to taste, and set aside.
  9. Place the apple filling into the pastry shell and level it out. Top with the crumble mixture and then bake for 25 minutes at 180°C, until golden on top.
  10. Remove from the oven and allow to cool completely, so the filling sets. Serve with vegan cream, ice cream, custard, or coconut yoghurt – your choice!

TIP: We used coconut Nuttelex. 


Katie White

Katie has a down-to-earth approach towards vegan food, sharing gardening inspiration and deliciously decadent recipes that celebrate seasonal produce.

This article is an edited extract from Nourish plant-based living, Issue 69 • View magazine

Enjoying our inspiring stories? Sign up to our newsletter and receive our latest editorial and offers directly in your inbox.

Winter harvest

Let’s focus on eating more seasonally this winter – it’s better for us and the environment. Here’s what to look out for in winter.

Until quite recently, eating seasonally was a given. It has only been in the last 50 to 100 years that we have had the luxury of eating tomatoes in winter and carrots in summer. It may require a little more creativity in the kitchen, but the benefits of eating in season are immense. Seasonal fruit and vegetables boast superior flavour and freshness, greater nutrient density, and has a lower carbon footprint than produce purchased out of season.

A sustainable and nutritious choice

There are a few factors at play that collectively make eating in season a more sustainable choice. Firstly, seasonal produce does not need to be stored for months before being sold, therefore uses less energy to keep fresh. Secondly, when food is grown at the ideal time of year, it requires far less help to grow, because it has nature on its side. This also means that less pesticides are used, which is a huge positive for the environment. Rain and irrigation wash pesticides off produce, causing them to leach into our waterways and subsequently into our oceans, causing environmental catastrophes for natural ecosystems. Finally, food miles are naturally reduced when we eat seasonally because seasonal produce is, by definition, local.

The added bonus is that seasonal produce is also higher in nutrients than its long-life counterparts because vitamins can break down over time. For produce to be available out of season, it needs to sit in fridges for weeks or even months, and during this time nutrients can be lost. This is because vitamins can become unstable when exposed to heat, light, and even oxygen. Water-soluble vitamins are most sensitive, and these are the ones most prevalent in fruits and vegetables.

WINTERY PLANT FAMILIES

Generally speaking, plant families thrive at the same time of year. For example, all brassicas are winter crops whereas nearly all solanaceae (or nightshades) are summer crops.

As the winter season takes hold, the plant families that will thrive are brassicas, alliums and umbellifers (more about these shortly). There are always a few exceptions though. One rebel is the potato, which is a nightshade and surprisingly related to tomatoes and chillies, which thrive in summer. Another outlier is peas, who belong to the legume family that mostly grow in summer. Potatoes and peas, however, love winter!

Let’s look at the winter-loving plant families and the produce that will be coming into season now:

Brassicas

• Broccoli
• Cauliflower
• Kale
• Cabbage
• Radish

Assorted brassicas

Alliums

• Onions (red, brown, and spring)
• Leeks
• Shallots
• Garlic

Collection of onion and garlic bulbs

Umbellifers

• Carrots
• Fennel
• Celery
• Parsley
• Coriander

Bunch of carrots with leaves

All these plant families prefer to grow in winter for one common reason – when it is too hot, they become stressed, and rush to reproduce as quickly as possible. To do this, they send up a seed head without developing properly first. The brassicas enjoy the added benefit of not being exposed to cabbage moths, who need the summer warmth to hatch out of their cocoons.

When it comes to winter fruit, it’s the citrus family who shine brightest. Oranges, mandarins, and lemons are at their peak in the colder months. This is perfect timing for supporting our immune systems with vitamin C when we need it the most – a timely gift from nature indeed.

The veggies don’t let us down here either. According to Dr Michael Greger, brassicas are some of the most nutrient-dense vegetables on the planet and, conveniently, they lend themselves to soups and roasting. When it’s cold outside, it’s these kinds of warming and hearty foods that we tend to crave. Of the alliums, garlic is known as the ultimate immune boosting veg; however, the entire onion family offer this benefit.

Eating in season may mean we have fewer fruits and vegetables to choose from, but this is a great opportunity to try new recipes and expand your culinary repertoire! Head to your local farmers’ market or grocer and look for the fresh and colourful winter fruit and vegetables we’ve talked about here. Embrace the winter season and the produce it has to offer by cooking up some delicious, hearty seasonal meals.

Two winter recipes I love are my warming potato top creamy veg pies and my luxurious (but deceptively simple) lemon tart. Give them a go – you (and your family or guests) won’t be disappointed!


This article is an edited extract from Nourish plant-based living, Issue 66 • View magazine
Katie White

Katie has a down-to-earth approach towards vegan food, sharing gardening inspiration and deliciously decadent recipes that celebrate seasonal produce.

Enjoying our inspiring stories? We always love to hear from you with suggestions for the content you want more of. Suggest a topic here.

Sign up to our newsletter and receive our latest editorial and offers directly in your inbox.

Potato top creamy veg pies

Katie White

Simple homemade wholemeal pastry encases the delicious savoury filling in these comforting, nourishing vegan pies. If you're yet to experiment with nutritional yeast, this recipe is a fantastic place to start!

Ingredients

Makes 6

PASTRY

Filling

Topping

Method

  1. Preheat the oven to 180℃.
  2. First make the pastry. Place all the pastry ingredients in a food processor except the milk. Pulse until a breadcrumb consistency forms, then slowly add the cold milk until the dough comes together. Turn the dough out and roll into a ball, then place in the fridge for half an hour.
  3. After the dough has rested, roll it out until about 2mm thick, then cut out rounds slightly larger than your individual pie tins. Place the rounds into the pie tins and press them down firmly.
  4. Put a small piece of baking paper in each tin, fill with blind-baking beads, and bake for 30 minutes. Remove the baking sheets and beads, then set aside to cool.
  5. Meanwhile, make the filling. First make the creamy sauce by combining the butter and flour in a small saucepan over a medium heat, whisking together until the butter has melted. Gradually whisk in the milk a dash at a time, until combined. Add the nutritional yeast, garlic powder, and salt then whisk well until thickened. Set aside to cool completely.
  6. In a frying pan, heat a splash of olive oil and fry the leek and rosemary together until the leek has softened. Then, lightly blanch the broccoli florets in boiling water.
  7. To the creamy sauce, add the leek and rosemary, broccoli, and peas. Season with pepper to taste and stir to combine. Set aside.
  8. To make the topping, boil the diced potatoes in salted water until they are tender and can be easily pierced with the tip of a knife. Drain then mash with the butter, milk, and salt until smooth.
  9. To assemble the pies, spoon the creamy veg mix into the pastry cases and top each with mashed potato. Drizzle a little truffle oil over each one, if using. Bake in the oven for 30 minutes or until the potato is golden-brown on top.

TIP: Nutritional yeast is an inert form of yeast that adds a delicious ‘umami’ flavour to savoury cooking. It is readily available in supermarkets, healthfood stores, and bulk food shops.


Katie White

Katie has a down-to-earth approach towards vegan food, sharing gardening inspiration and deliciously decadent recipes that celebrate seasonal produce.

This recipe was originally published in Nourish plant-based living, Issue 65 • View magazine

Enjoying our inspiring stories? Sign up to our newsletter and receive our latest editorial and offers directly in your inbox.

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