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Love the planet; bin the beef!

9/2/2021

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All Out Burger serving suggestion. Photo courtesy All Out Foods Limited.
When it comes to reducing one’s negative impact on our environment, there are few simpler lifestyle changes we can make than giving up beef and eating a more sustainable alternative instead.  

At For Earth’s Sake, we have been really excited to have All Out Burgers in the chiller section for the past few months.  Made locally from seitan (a wheat protein) these burgers have a meaty taste and texture that will make you wonder why you didn’t try them ages ago.  Not only do they taste great and have a much lower environmental footprint than beef, they are also much more healthy than beef burgers.  One patty contains a whopping 28g of plant protein, only 12g of fat, and ZERO cholesterol.

You can pick up 2 All Out Burgers for £4.00 in the shop or online (we deliver to GU1, GU2, GU3, GU4, GU5, GU6, GU7, GU8, RH4, RH5, RH12, RH13 & RH14). 

We all have our favourite ingredients to go alongside (and on top of and underneath!) our burgers and at For Earth’s Sake we have you covered there as well with some delicious vegan sauces.  Take your pick from this line up and check out the Sauces section of our Online Shop for even more options:

  So Free Egg Free Mayo with Garlic £2.65
  Inspired Vegan Hollandaise Sauce £2.35
  Inspired Vegan Horseradish Sauce £2.35
  Mr Organic Italian Ketchup £2.65
  Tracklements Smoky Chilli Sauce £3.65
  Tracklements Sticky BBQ Sauce £3.65
  Tracklements Strong English Mustard £2.30
  Homemade Greek Hummus £3.00

Personally, I usually go with this combination from bottom to top; hummus, green leaves (could be spinach, cabbage, rocket, or lettuce), sliced tomato, All Out Burger, sliced onions, BBQ sauce, then mustard).  Finally, try and get yourself a wholemeal burger bun for that extra fibre!

Neil Young, Healthy Life Neil
Guest Blogger
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You can find out more about Neil Young and Healthy Life Neil by visiting healthylifeneil.co.uk or following Neil on Instagram @healthylifeneil.

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veganuary myth-busting - do you have to eat dairy to get enough dietary calcium?

11/1/2021

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Tofu Scramble
I’m Neil Young, an exercise and healthy lifestyles specialist based in the Surrey Hills. Right now I’m working with For Earth’s Sake to bring some of the shop produce to life with delicious recipes that you can source entirely in store. I’m also adding on nutritional info and insights on the key ingredients.

In my second Veganuary blog I’m tackling another common myth related to plant-based eating; that you need to eat dairy foods to get enough calcium in your diet. Spoiler alert - you don’t!

Let’s start by clearing up why calcium is so important for healthy living. Calcium is a mineral most often associated with healthy bones and teeth, although it also plays an important role in blood clotting, helping muscles to contract, and regulating normal heart rhythms and nerve functions. About 99% of the body’s calcium is stored in bones, and the remaining 1% is found in blood, muscle, and other tissues.

The UK reference nutrient intake for calcium is 700mg per day for adult men and women. On average men in the UK consume 1,007mg and women 777mg. As this is an average, some adults will consume more than they need and others will be deficient.

The body gets the calcium it needs in two ways. One is by eating foods or supplements that contain calcium, and the other is by drawing from calcium in the body. If one doesn’t eat enough calcium-containing foods, the body will remove calcium from bones. Ideally, the calcium that is “borrowed” from the bones will be replaced at a later point. But this doesn’t always happen, and can’t always be accomplished just by eating more calcium. The other, less well understood, factor that influences our bone mineral density is that of weight-bearing exercise, which leads to increased calcium absorption and is another important reason why we should be physically active.

While it is true that dairy foods like cow’s milk contain substantial amounts of calcium, it isn’t necessarily all absorbed when we eat or drink it. In fact, only about 33% of the calcium in cow’s milk is absorbed by the body. This is known as the bioavailability score and is a more effective measure of how calcium-rich a food is. The other issue with dairy food that we should bear in mind is that it almost always comes packaged with unhealthy saturated fats, cholesterol, and high levels of hormones, which should be avoided in a healthy diet.

The good news is that we can get all of the calcium that we need by eating healthful plants. Some plants have more bioavailable calcium than others. Here are some of the most calcium-rich plant foods:

Tofu, green leafy vegetables, almonds, pumpkin seeds, chia seeds, tomatoes, soy or oat milk (enriched), butter beans, chickpeas, oranges.

My calcium-rich recipe this time, tofu scramble, is a plant-based version of the all-time favourite, scrambled eggs on toast. I have replaced the eggs with tofu, which contains all of the required calcium without the saturated fat and cholesterol that come with eggs. I have also added calcium-rich kale and tomatoes, along with extra mushrooms because, well, I just like mushrooms! Instead of spreading butter on the toast I have used hummus - in this case it’s a beetroot hummus.
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You can find out more about Neil Young and Healthy Life Neil by visiting healthylifeneil.co.uk or following Neil on Instagram @healthylifeneil.
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Tofu Scramble
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Ingredients
​

●  1 tsp vegetable oil
●  250g firm or extra firm tofu 
●  1 small onion, chopped 
●  ½ tsp ground cumin
●  ½ tsp chilli powder
●  2 tbsps water or vegetable stock
●  1 handful of cherry tomatoes, halved
●  1 small bunch of kale
●  1 handful of chestnut mushrooms, sliced
●  2 slices of sourdough bread, toasted
●  2 tbsps hummus
●  Salt and pepper to taste
●  Pea shoots, coriander or your favourite herbs to garnish
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Method

​●  Heat a large frying pan over a medium heat and add the oil to warm for 30s.
●  Add the chopped onion and fry until soft, about 4-5mins.
●  Crumble in the tofu then add the spices with the water or stock.  Fry for 10mins.
●  After 5mins add the kale, followed by the mushrooms and tomatoes 3mins after that.  Remove from the heat and set aside.
●  Toast the bread on both sides and then cover one side with the hummus.
●  Spoon on the tofu scramble and top with the herbs.
●  Add salt, pepper and herbs to taste.
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VegAnuary 2021 - where do vegans get their protein from?

1/1/2021

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Vegetable Masala
I’m Neil Young, an exercise and healthy lifestyles specialist based in the Surrey Hills.   Right now I’m working with For Earth’s Sake to bring some of the shop produce to life with delicious recipes that you can source entirely in store.  I’m also adding on nutritional info and insights on the key ingredients.
 
It’s January and these days that means that it’s Veganuary Season!  For the last few years 100,000s of people have given up, or cut down on, meat, fish, and dairy for a month and switched to a plant-based, vegan diet.  They might be doing this because they have heard that it is better for their health (it really is!), that livestock and dairy farming are responsible for more greenhouse gas emissions than all of the world’s transportation combined (they are!), or they are concerned about animal welfare (who wouldn’t be, right?). 
 
It has become a month when restaurants offer Veganuary menus and supermarkets push their plant-based meat alternatives.  Familiar brands like Greggs, Ginsters, and Pukka Pies now have vegan versions of their popular products.  These particular meat alternatives are good news for environmental sustainability and animal welfare, but, being calorie rich and nutrient poor, they’re not great for our health.  Therefore, to help people to step into Veganuary in a healthy way, I am going to focus on a whole foods plant-based meal that is high in protein and contains a vast variety of the vitamins and minerals that you can only get from eating several different vegetables in the same dish.  It’s a vegetable masala and, before we get to the recipe, I’m going to tackle the most common question that vegans are asked about their diet; where do you get your protein from?
 
As well as being the most oft-asked question of people who follow a plant-based or vegan diet, it's also the one that irritates them the most!  Why?  Well, there are two common misconceptions about dietary protein.  Firstly, the food industry would have us believe that we all need to eat more protein and they are adding protein to all sorts of products and passing them off as health foods (protein-enriched Mars Bar, anyone?).  The truth of the matter is that most people eat more than the required amount of protein every day.  In the UK the daily reference nutrient intake for protein is 0.75g per kg of body weight, which works out as 56g/day and 45g/day for men and women of average build, respectively.  The actual average daily intake of dietary protein is 88g for men and 64g for women.  The UK population is not protein deficient. 
 
The second misconception is that plant foods themselves don’t contain enough protein when compared to meat and dairy.  While it’s true that meat, fish, eggs, and dairy products are higher in protein concentration than plant foods, plants do contain protein (where do you think cows get their protein from?), but they don’t have the high levels of saturated fats and cholesterol found in meat and dairy.  That makes them a much healthier choice.  Here are some of the most protein-dense examples of whole plant foods:
Tempeh  •  Lentils  •  Edamame / Soybeans  •  Black Beans
Tofu  •  Chickpeas*  •  Peas*  •  Hemp Seeds
Peanut Butter*  •  Quinoa  •  Potatoes*  •  Almonds
Rolled Oats  •  Broccoli*  •  Kale*  •  Kidney Beans 
* Featured in my vegetable masala recipe
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We can therefore meet all of our protein needs by eating plants, but there is one more thing to bear in mind - we should eat a wide variety of them.  This is because protein is made from different combinations of amino acids, some of which can be produced in the body and some which can’t and have to be sourced from our diet.  The ones which we have to get from our food are known as essential amino acids and there are 9 of them.  Different plants contain different essential amino acids and no plant contains them all.  To make sure that we are eating all 9 across the week we need to eat lots of different vegetables, grains, legumes, nuts, and seeds.
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​You can find out more about Neil Young and Healthy Life Neil by visiting healthylifeneil.co.uk or following Neil on Instagram @healthylifeneil.

Vegetable Masala
This recipe makes 6 servings.

Ingredients
  • 1 large onion, finely sliced
  • 3 garlic cloves, finely chopped (or from a jar)
  • 1 red chilli, finely chopped
  • 1 green chilli, finely chopped
  • 1 thumb-sized piece of ginger, finely chopped
  • 1 tbsp vegetable oil
  • 1 tsp chilli powder
  • 1 tsp turmeric
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 1 tsp ground cinnamon
  • 1 tbsp nutritional yeast
  • 1 tbsp onion powder
  • 2 x 400g tins chopped tomatoes
  • 2 x 400g tins chickpeas
  • 250ml water, boiled
  • 1 medium-sized cauliflower, chopped
  • 1 tin peas
  • 150g carrots, sliced
  • 1 large potato, chopped into 2cm cubes
  • 1 bunch kale, chopped
  • 1 tbsp peanut butter
  • 1 bunch fresh coriander, finely chopped
  • Juice of a lemon
  • Salt to taste
  • 240g brown rice, rinsed and boiled
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Method
  • Boil the potato cubes in salted water for 7-8min and set aside.
  • Heat the vegetable oil in a large, deep pan over a medium heat
  • Add the onions and fry for about 10mins until softened.
  • Add the garlic, chillies, ginger and fry for 1min.
  • Pour in the chopped tomatoes and bring to a simmer.
  • Add the spices, nutritional yeast, onion powder, and water.  Bring back to a simmer.
  • Drop in all of the vegetables except the cauliflower and potatoes and simmer for 10mins.
  • Stir in the lemon juice, peanut butter, potatoes and cauliflower and cook for 4-5mins.
  • Add salt to taste.
  • Serve in a bowl with the rice and coriander.
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Shopping List
  • 2 x 400g tins Suma Chopped Tomatoes
  • 2 x 400g tins Suma Chickpeas
  • 1 340g tin Suma Italian Organic Peas
  • From the fresh vegetables stand:
    • Cauliflower
    • Potatoes
    • Kale
    • Carrots
    • Lemon
    • Onion
    • Green chilli
    • Red chilli
    • Ginger
    • Garlic
    • Coriander
  • From the refill section:
    • Extra Virgin Rapeseed Oil
    • Chilli powder
    • Ground turmeric
    • Ground cumin
    • Ground coriander
    • Ground cinnamon
    • Onion powder
    • Organic brown rice
    • Rock salt
  • Engevita Yeast Flakes with B12 (Marigold)
  • Suma Crunchy Peanut Butter No Salt
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  • HOME
  • CRANLEIGH SHOP
    • Satellite Group Shopping
    • FAQs
    • WHAT CAN I DO? >
      • For For Earth's Sake
      • Growing & Therapy Garden
  • ONLINE SHOP
  • ABOUT
    • The people who made this happen
  • NEWS, RECIPES & BLOG
  • CONTACT
    • Mailing List