"Whatever you do may seem insignificant, but it is most important that you do it”




This Friday’s vegan recipe is now out, and what a good way to end the week off with a French tofu quiche, and of course a nice Ampelidae 2012 Marigny-neuf Chardonnay (vegan friendly wine).

For those of you that may be new to our news-site, every Monday and Friday we host to hundreds of thousands of people around the globe a #TryVegan recipe. Meanwhile on our main Facebook page: Vegan and Vegetarian Foods to Promote Healthy Living we host every single day a vegan and/or vegetarian recipe that’s aimed at thousands of readers worldwide.

A few weeks a go we ditched the ‘go vegan’ hashtag as personally we believe this is demanding. We believe in encouraging people to ‘try vegan or vegetarian recipes’ rather than pushing our own beliefs down other peoples throats. We’ve listened to hundreds and thousands of our supporters over the years that dislike this form of education.

Furthermore we’ve also changed many of the recipes that we produce from things such as bowls or plates of just green vegetables - to mouthwatering, and tantalizing recipes for all the family. We’re producing soaps, liquid soaps, aromas, educating and will soon be hosting our live healthy eating channel - that is 100% non-animal harm. How cool is that!?

Okay so lets begin. The following recipe is French, the ingredients are easy to purchase from your local food store, although the wine you may need to order from a specialist or online. Should you experience any problems please do get back to one of the admins via the main link above. Apart from that have a great weekend, and don’t forget to check the video out below for a quick and simple sweet to go with your dinner too.



~3 medium-large potatoes (3 cups grated)
2 Tbsp melted vegan butter (or sub olive oil with varied results)
1/4 tsp sea salt and cracked black pepper


12.3 ounces extra firm silken tofu, patted dry
2 Tbsp nutritional yeast
3 Tbsp hummus
Sea salt and cracked black pepper (to taste)
3 1/2 garlic cloves, chopped
2 leeks, thinly sliced and thoroughly cleaned and dried (or sub 1 medium onion, diced)
3/4 cup cherry tomatoes, halved
1 cup chopped broccoli


Preheat oven to 450 degrees F and lightly spritz a 9.5 inch pie pan with non-stick spray. Grate potatoes and measure out 3 cups. Then transfer to a clean towel and firmly squeeze out excess moisture. Add to pie dish and drizzle with melted vegan butter and 1/4 tsp each salt and pepper. Toss to coat, then use fingers press into the pan and up the sides to form an even layer. Bake for 22-27 minutes or until golden brown all over. Set aside. While crust is baking, prep veggies and garlic and add to a baking sheet. Toss with 2 Tbsp olive oil and a healthy pinch each salt and pepper and toss to coat. Place in the 450 degree oven with the crust. When you take out the crust, lower heat to 400 and continue baking until soft and golden brown (a total of 20-30 minutes). Set aside and lower oven heat to 375 degrees.

To prepare tofu filling, add drained tofu to a food processor with nutritional yeast, hummus, and a heaping 1/4 tsp each sea salt and black pepper. Set aside. Remove veggies from oven, add to a mixing bowl and top with the tofu mixture. Toss to coat, then add to the crust and spread into an even layer. Bake quiche at 375 degrees for a total of 30–40 minutes or until then top appears golden brown and firm. If the crust begins to get too brown, loosely tent the edges with foil. Let cool briefly and then serve with fresh herbs or green onion. Store leftovers loosely covered in the fridge for up to two days. Reheat in the microwave or in a 350 oven.

“Bon appétit”

Don’t forget to serve with a nice vegan French wine. You should today be able to locate a good wine seller that is trading in both vegan and non-vegan wines. Try to shop at a wine merchants, rather than a grocery store as you’ll most likely not locate a single vegan wine at all. Wine merchants are always best. Finally if you’re looking to impress the friends and family or just yourself and partner, then please do check the vegan French sweet out below via the video. Enjoy your weekend.

Dr Jose C. Depre - PhD. MEnvSc. BSc(Hons) Botany, PhD(NeuroSci) D.V.M.

Master of Environmental, Botanical & Human Science. 


Thank you for your reply, should it merit a response we will respond in due course. This site is owned by International Animal Rescue Foundation and moderation is used.

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s


Get every new post delivered to your Inbox.

Join 1,290 other followers

Build a website with WordPress.com