Kim McCosker - 4 ingredients Veggie & Vegan

4 Ingredients VEGGIE & VEGAN

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Caloundra QLD 4551

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4Ingredients

Copyright Meymott Enterprises Pty Ltd

Published by 4 Ingredients May 2020

The moral right of the Author has been asserted.

All rights reserved. Without limiting the rights under copyright reserved above, no part of this publication may be reproduced, stored in or introduced into a retrieval system, or transmitted, in any form or by any means (electronic, mechanical, multi-media, photocopying, recording, or otherwise), without the prior written permission of the Author and the publisher (Author) of this book.

Photography: Justin Horsfall www.outpoint.com.au

Design & Formatting:Shem Hunter www.shemhunter.com

Publisher:4 Ingredients

Distribution:Simon & Schuster, Australia Simon & Schuster, New Zealand

ISBN:978-0-6484851-5-5

ISBN:978-0-6484851-6-2 (eBook)

Every effort has been made to ensure the information contained in this book is complete and accurate.

The information in this publication is representative of the authors opinions and views. It is meant for educational and informational purposes only, and is not meant to prevent, diagnose, treat or cure any disease. The content should not be construed as professional medical advice.

The Author is not responsible for any specific health or allergy needs that may require medical supervision and is not responsible for any adverse reactions to the recipes within.

Should the reader need professional assistance, a qualified physician or health care practitioner should be consulted.

Seems the worlds interest in plant-based eating is on the rise. In fact, its gone CRAZY! From athletes to celebrities to everyday people, the rise of plant-based diets is here to stay.

Millennials are the central driving force of this worldwide shift away from consuming animal products. But the plant-based movement is bigger than any one generation.

Whether its animals, the planet or personal health reasons, there is a growing acceptance in our communities for plant-based eating. The change is happening wherever we live, cities, suburbs and country towns. Vegetarian and vegan options grace many menus, far and wide these days.

My goal is to help the growing number of everyday, busy people wanting to increase their plant-based meals. 4 Ingredients Veggie & Vegan is a selection of simple, delicious and familiar recipes the whole family will enjoy.

Whether you are a vegetarian, vegan or someone (like me) looking to increase the number of plant-based recipes in your weekly diet, then this book is a wonderful place to start.

With Love,

To help a recipe turn out right, you need to measure right. I have included this simple conversion table to help, regardless of where you are in the world.

Grams pounds & ounces

Grams (g)	Ounces (oz.)	Grams (g)	Ounces (oz.)
5 g	oz.	225 g	9 oz.
10 g	oz.	250 g	10 oz.
25 g	1 oz.	275 g	11 oz.
50 g	2 oz.	300 g	12 oz.
75 g	3 oz.	325 g	13 oz.
100 g	4 oz.	350 g	14 oz.
125 g	5 oz.	375 g	15 oz.
150 g	6 oz.	400 g	1 pound (lb.)
175 g	7 oz.	700 g	1 lb.
200 g	8 oz.	900 g	2 lb.

Spoons millilitres (ml)

1 teaspoon	5 ml
1 dessertspoon	10 ml
1 tablespoon	15 ml

Cups ml fluid ounces tablespoons

Cups	ml	Fluid Ounces	Tbsp.
cup	30 ml	1 fl oz.
cup	60 ml	2 fl oz.
cup	80 ml	2.5 fl oz.	5.5
cup	125 ml	4 fl oz.
cup	160 ml	5 fl oz.	10.5
cup	190 ml	6 fl oz.
1 cup	250 ml	8 fl oz.

In researching recipes and ingredients for this book, I stumbled across a FABULOUS blog on www.peta.org.au called Accidentally Vegan. The name caught my attention immediately, so I began to read.

Now many of you may already know the Vegan range your favourite supermarket stocks. But did you know that there are also a wide variety of crackers, chips, breads, cereals, soups, convenience foods and many other delicious products available that are accidentally vegan? In fact, ingredients you may already have in your cupboard.

Here is my Vegan Cheat Sheet that I compiled from PETA and also my own research. It is based on the ingredients in the products currently, but products change, manufacturing processes change, so please, for best results always check the packets of the products you are purchasing.

Ajitas Vege Chips

Arnolds Farm Full O' Fruit Breakfast Bars

Arnotts Corn Cruskits, Gingernuts, Jatz Original, Salada Crackers, Sensations Shapes: Lime & Chilli, Vita-Weats: Original*

Artisse Organic Rice Crackers

Burger Rings*

Chic Nuts: Sicilian Herbs & Garlic

Doritos: Original Chips*, Spicy Sweet Chilli Chips & Doritos Salsa Dips

Eat Rite Wholegrain Brown Rice Tamari Seaweed Crackers

Fantastic Rice Crackers: Original, BBQ, Seaweed

Freedom Foods Chick Pea Chips

French Fries Chips: Original and Salt & Vinegar

Grain Waves Chips: Original, Sweet Chilli, Sweet Chilli Jam Plus Beetroot