Yn aml, mae’n gyflym a hawdd paratoi seigiau feganaidd, ac fel arfer bydd gadael cig allan yn fwy iachus a rhatach. Mae’r llyfr cyntaf gan Sarah Philpott, The Occasional Vegan, yn cyflwyno 70 o seigiau syml, fforddiadwy, a danteithiol, fydd yn addas i bobl sy newydd ddarganfod y fath fwyd a feganiaid amser hir fel ei gilydd. Maen nhw i gyd yn cynnwys digon o fwyd fydd yn eich cadw’n iach. Mewn colofn unigryw ar gyfer parallel.cymru, mae hi’n sôn am rai o’r ryseitiau ‘ma, wrth rannu hefyd ei phrofiadau a’i chynghorion personol.
Vegan dishes are often quick and straighforward to prepare, and it’s usually healthier and cheaper when omitting meat. Sarah Philpott’s first book, The Occasional Vegan, presents 70 simple, affordable and delicious recipes, suitable for newcomers and long-time vegans alike, that will all keep you well-fed and healthy. In an exclusive column for parallel.cymru, she takes us through some of these recipes while also sharing her own experiences and insights.
Mis Ionawr / January 2019: Veganuary
Mae’r Dolig drosodd ac mae’n amser pacio i ffwrdd y goeden a’r tinsel – ac os ydych chi’n trio Veganuary eleni – y twrci hefyd…
Christmas is over and gone are the tree, the tinsel – and if you’re trying Veganuary this January – the turkey, too…
| Veganuary yw’r sialens flynyddol lle mae pobl yn ceisio peidio bwyta cig nag unrhyw fwydydd eraill sy’n dod o anifail trwy gydol mis Ionawr – ac eleni, mae’n boblogaidd iawn. Hyd yn hyn, mae dros 250,000 o bobl wedi cofrestri, i’w gymharu â 168,542 yn 2018 and dim ond 3,300 yn 2014 pan ddechreuodd yr ymgyrch. | Veganuary is the annual challenge for people to try to cut out meat and other animal-based products for the month of January – and this year, it’s huge. So far this year, more than 250,000 people have signed up, compared to 168,542 in 2018 and just 3,300 in 2014 when it started. |
| Mae’n wir bod Veganuary wedi dangos bod bwyta’n figan yn opsiwn hygyrch, ond pam fod figaniaeth mor apelgar ar y foment? Mae llawer o bobl yn pryderu am lles anifeiliaid, ac nid dim ond o fwyta cig. Yn y diwydiant llaeth, mae buchod yn cael eu cysylltu i beiriannau godro dwy waith y dydd neu fwy ac yn cael eu gwneud yn feichiog gan semeni artiffisial pob blwyddyn. Mae eu lloi wedyn yn cael eu cymryd o’u mamau diwrnodau ar ôl eu geni er mwyn eu troi yn gig llo. Yn aml, gallwch glywed y mamau yn galw am eu babis am ddiwrnodau wedi hynny. | Veganuary has certainly made eating a plant-based diet an accessible choice, but why is veganism having such a moment? Animal welfare is a concern for many, and we’re not just talking about meat. In the dairy industry, cows are hooked up, two or more times a day, to milking machines and are impregnated by artificial insemination every year. Their calves are then taken away days after birth to produce veal flesh. Mother cows can often be heard calling for their calves for days afterwards. |
| Nid oes defnydd i gywion gwrwaidd mewn cynhyrchiad wyau na chig ac felly maen nhw yn cael eu lladd yn syth ar ôl deori. Mae ieir batri a’r rhai sydd yn gallu crwydro’r buarth neu ‘free range’ (fel arfer mae’r term yma yn meddwl bod hyd at naw o adar yn byw mewn ardal o dim ond un milltir sgwâr), yn dioddef trwy gydol eu bywydau. Mae ieir masnachol yn cael eu lladd ar ôl blwyddyn o gynhyrchu wyau er fod ganddynt hyd oes naturiol o saith mlynedd. | Male chicks are of no use for egg or meat production, and are killed almost immediately after hatching. Their mothers don’t fare much better, and whether they’re in free range (where as many as nine birds can occupy one square metre of floor space) or caged farming systems, hens lead an existence of pain and suffering throughout their shortened lives. All commercial hens are sent to slaughter after around one year’s egg production despite having a natural life span of seven years. |
| Rhaid ystyried yr amgylchedd hefyd. Magu anifeiliaid ar gyfer bwyd yw un o’r achosion mwyaf o nwyon tŷ gwydr a’r defnydd a dirywiad o dir. Amaethyddiaeth anifeiliaid yw’r achos mwyaf o lygredd dŵr a datgoedwigo fforestydd glaw ac mae’n gyfrannu’n sylweddol tuag at lygredd aer, lefelau isel o ocsigen yn ein moroedd, colled cynefin a marwolaeth rhywogaethau. | Then there’s the environment. Raising animals for food is the largest source of greenhouse gases, and the use and degradation of land. It’s the number one source of water pollution and rainforest deforestation and it’s also a major contributor to air pollution, ocean dead zones, habitat loss, and species extinction. |
| Gall fwyta deiet figan fod yn iachus iawn ond mae sawl figan am fwynhau bach o ‘junk food’ hefyd, ac nawr mae’n hawdd iawn i wneud. Mae’r galw am opsiynau figan yn meddwl bod bwytai fel Pizza Hut, Greggs, ac hyd yn oed McDonald’s, yn cynnig rhywbeth i’r rhai sydd dim yn bwyta cig. Mae rhai pobl wedi eu drysu’n llwyr gan bodolaeth y rôl selsig figan newydd o Greggs, gan gynnwys yr hyfryd Piers Morgan… | Of course, eating a predominantly wholefood diet can have significant health benefits, but many vegans want to eat junk food too – and now they can. The demand for vegan options means that the likes of Pizza Hut, Greggs, and even McDonald’s, are at last offering something for the non-carnivores. Some people have been rather upset about the new Greggs sausage roll, including the ever charming Piers Morgan… |
| Mae figaniaid enwog fel Matthew Pritchard (sydd gyda gyfres teledu, Dirty Vegan, ar BBC1 Wales) a Jack Monroe yn dangos bod figaniaeth yn gallu fod o fewn cyrraedd pawb ac nid yw’n ddrud chwaith. Mae ffrwythau a llysiau tymhorol yn rhad ac yn helaeth, ac mae ffa, corbys, reis a grawn yn chêp iawn hefyd. Mae prydau fel chili, dhal a chyri yn cadw chi’n llawn, ac os oes digon o’r ‘basics’ yn eich cwpwrdd, ni ddylent costio llawer i’w coginio. Mae’n wir bod rhai fwydydd figan, fel caws a siocled, yn costio tipyn fwy, ond gallwch chi eu mwynhau o bryd i’w gilydd yn lle. | High-profile vegans like Matthew Pritchard (whose TV series, Dirty Vegan, is now on BBC1 Wales) and Jack Monroe prove that veganism isn’t elitist, faddy or expensive. Seasonal fruit and vegetables are cheap and plentiful, and beans, pulses, rice and other grains cost pennies. Chilli, dhal and curry are tasty tummy fillers which, armed with a well-stocked cupboard, will cost you next to nothing to make. Yes, some vegan substitutes, like ‘chocolate’ and ‘cheese’ can cost a little extra but these can be saved as a treat, just as you would with the non-vegan equivalent. |
| Os ydych chi’n trio Veganuary eleni, neu jyst am dorri lawr ar gig, cynnyrch llaeth ac wyau, byddwch yn garedig i’ch hun. Mae Ionawr yn gallu fod yn fis melancolaidd ac nid nawr yw’r amser i fynd ar ddeiet. Ewch i wefan Veganuary am gymorth a gwyliwch fideos gan Gaz Oakley (neu Avant Garde Vegan), y cogydd figan o Gaerdydd. Mae Instagram hefyd yn llawn ysbrydoliaeth. | If you’re doing Veganuary this year, or just fancy cutting down on meat, dairy and eggs, be kind to yourself. January is a depressing month and definitely not a time for diets, so don’t deny yourself. Head to the Veganuary website for support and watch some YouTube videos by Cardiff chef Gaz Oakley (also known as Avant Garde Vegan). Instagram can also be a source of inspiration. |
| Yn fy llyfr, The Occasional Vegan, mae yna 70 o ryseitiau syml ar gyfer unrhywun sydd, fel fi, yn caru bwyd. Mae’n llawn o brydau i gynhesu’ch calon, gan gynnwys y caserol cysurlon yma, sydd yn ffordd dda i ddefnyddio unrhyw gnau gastan sydd ar ôl o’r Dolig, neu gallwch ddefnyddio dau dun o wygbys yn lle. | In my book, The Occasional Vegan, there are 70 easy recipes for anyone who loves food as much as I do. It’s full of winter warmers, including this comforting casserole, which is a great way to use up chestnuts left over from Christmas. If you can’t find chestnuts (or don’t like nuts), use two cans of chickpeas instead. |
Caserol gnau gastan a tomato heulsych / Chestnut and sundried tomato casserole
| 1 awr; Digon i 4 | 1 hour; Serves 4 |
| Cynhwysion Ar gyfer y caserol 1 llwy fwrdd olew olewydd 1 winwnsyn mawr, heb groen ac wedi ei dorri yn ddeisiau 2 moronen, heb groen ac wedi eu torri yn ddeisiau 2 brigyn o seleri, heb y diweddion ac wedi eu torri yn ddeisiau 2 clof garlleg, heb groen ac wedi eu torri’n fân 200g cnau castan (defnyddiwch y rhai mewn paced os ydy’n haws), wedi eu haneru ½ jar 285g o domatos heulsych, gyda’r olew wedi eu draenio ac wedi eu torri 2 afal, wedi eu creiddio a’u torru yn ddeisiau 1 llwy de rhosmari ffres, wedi ei dorri 2 llwy teim ffres, wedi eu torri 2 tun 400g tomatos 2 llwy de piwrî tomato 1 llwy de Marmite 2 llond llaw cêl, gyda’r coesynnau wedi eu tynnu | Ingredients For the casserole 1 tablespoon olive oil 1 large onion, peeled and diced 2 carrots, peeled and chopped into small chunks 2 celery sticks, ends removed and diced 2 cloves of garlic, peeled and finely chopped 200g cooked chestnuts (use the vacuum-packed variety if you like), halved roughly ½ a 285g jar sundried tomatoes, drained of oil and torn 2 apples, cored and cut into small chunks 1 tsp fresh rosemary, chopped 2 tsp fresh thyme, chopped 2 x 400g cans tomatoes, chopped or plum 2 tsp tomato puree 1 tsp Marmite 2 handfuls of kale, stalks removed |
| Ar gyfer y topin 2 taten melys, heb groen ac wedi ei dorri yn ddeisiau 1 llwy de sinamon Ysgeintiad o nytmeg 1 llwy de o sudd masarn Halen a phupur 1 llwy fwrdd olew cnau coco neu olew olewydd, wedi ei doddi 2 llond llaw o gnau pecan | For the topping 2 medium sweet potatoes, peeled and cut into small chunks 1 tsp ground cinnamon A sprinkling of nutmeg 1 tsp maple syrup A pinch of sea salt and pepper 1 tbsp coconut oil, melted (use olive oil if you prefer) 2 handfuls of pecans |
| Rhowch badell fawr dros wres canolig ac choginiwch yr winwnsyn yn yr olew am 2 funud. Ychwanegwch y moron, seleri a garlleg a choginiwch am 2 funud arall tan fod y llysiau yn dechrau meddalu. |  |
| In a pan, heat the olive oil and onion over a medium heat and cook for 2 minutes. Add the carrot, celery and garlic and cook for a further 2 minutes until the vegetables are starting to soften. | |
| Ychwanegwch y cnau castan, tomatos heulsych, afalau, rhosmari a theim ac yna’r tomatos, y piwrî tomatos a’r Marmite a chymysgwch. Rhowch gaead ar y badell, trowch y gwres i lawr a choginiwch am 20 munud, yn troi gyda llwy bren bob hyn a hyn. | |
| Add the chestnuts, sundried tomato, apple, rosemary and thyme then pour in the chopped tomatoes and the tomato puree. Spoon in the Marmite and stir thoroughly. Place a lid on the pan, reduce the heat to low-medium and cook for 20 minutes, stirring occasionally. | |
| Yn y cyfamser, berwch y tatws melys am 15-20 munud, yna ychwanegwch y sudd masarn, yr olew a’r sinamon a’r nytmeg a gwnewch yn stwnsh. | |
| Meanwhile, peel and slice the sweet potato and boil for 15-20 minutes. Add the maple syrup, cinnamon, coconut oil and nutmeg and mash, then set aside. | |
| Cynheswch y ffwrn i 200C. Ychwanegwch y cêl at y caserol a chymysgwch ac yna coginiwch am 10 munud ychwanegol tan fod y cêl wedi ei wywo. Rhowch flas gyda’r halen a phupur. Os nad yw’r badell yn gallu mynd yn y ffwrn, rhowch y cymysgedd caserol mewn dysgl caserol neu dysgl ffwrn a rhowch y stwnsh tatws ar ei ben. Gratiwch y nytmeg drosodd ac ychwanegwch y cnau pecan a rhagor o sinamon. | |
| Heat the oven to 200C. Add the kale to the casserole mixture, stir through and cook for a further 10 minutes until the kale has wilted. Season with sea salt and pepper to taste. If your pan isn’t oven proof, transfer the mixture to a casserole or oven dish and top with a layer of mashed potato. Grate over the nutmeg, add the chopped pecans and another liberal sprinkling of cinnamon. | |
| Rhowch gaead ar y caserol (neu os yn defnyddio dysgl, gorchuddiwch gyda ffoil) a choginiwch am 10-15 munud tan fod y cnau pecan wedi eu tostio ychydig. | |
| Place a lid on the casserole (or if using a dish wrap loosely in foil) and cook for 10-15 minutes until the pecans are slightly toasted. |
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| Ar ôl hirddyddion haf, mae’r hydref wedi cyrraedd ac mae’n dymor newydd o ailddechreuadau: rhew ar y glaswellt, dail crensiog a chas bensil newydd sbon, wrth gwrs. Rhyfedd yw hi feddwl bod blwyddyn wedi mynd heibio ers i mi ysgrifennu fy llyfr ryseitiau. Roedd 2017 yn llawn newid: penderfynais adael y 9-5 i fynd yn llawrydd, symudais o Gaerdydd i Abertawe, a ches i gyfle i ysgrifennu llyfr. Nawr, rwy’n meddwl am beth gallaf ysgrifennu nesaf. | After the long days of summer, autumn has finally arrived and it’s time to dust off the cobwebs (‘tis the season for spiders, after all) and start afresh. I always think of the new school year as the season of reinvention, all crisp mornings, crunchy leaves and freshly sharpened pencils. It’s odd to think that this time last year I was writing a cookery book. Life changed a lot in 2017: I went freelance, upped sticks and moved to Swansea, and got a book deal. I never thought that I’d be an author but here I am with one book to my name and wondering what I can write next. |
| Yn fy ngholofn newydd, mi fyddaf yn parablu am bopeth i ymwneud â bwyd – i gyd yn figan, wrth gwrs, ond bydd pawb yn eu mwynhau, rwy’n addo. | In this new column, I’ll share with you my food for thought on eating, cooking and everything in between. Yes, the dishes are vegan, but I promise you that everyone will enjoy them. |
| Ers cyhoeddiad The Occasional Vegan ym mis Mawrth, mae sawl cyfle wedi dod draw i mi siarad ac ysgrifennu am fwyd – ac wrth gwrs, i goginio. Syndod mawr oedd cael gwahoddiad i ymddangos yng Ngŵyl Fwyd Narberth mis diwethaf, yn enwedig gan fy mod wastad yn dweud fy mod i’n ‘home cook’, nid cogydd. | Since it was published earlier this year, The Occasional Vegan has given me plenty of opportunities to write and talk about food – and of course, to cook. When I was asked to appear at Narberth Food Festival last month, I was a little taken aback. After all, I’m a home cook and definitely not a chef. I honestly thought they’d mixed me up with someone else. |
| Mae coginio fel arfer yn weithgaredd ymlacio i mi ond o flaen cynulleidfa mae’n gallu peri ofn. Rhwng fy sesiynau coginio roedd Ludo Dieumegard, uwch-gogydd The Harbourmaster yn Aberaeron, yn gwneud demo, felly roedd angen i mi wneud yn dda. | Cooking is supposed to be a relaxing experience but when you’re doing it in front of an audience it’s anything but. And when king of the kitchen Ludo Dieumegard from top restaurant The Harbourmaster in Aberaeron, is sandwiched in between your two demos the stakes are high. But I had a hungry crowd so I swallowed my nerves and got on with it. |
| Mae siarad a choginio ar yr un pryd bach yn gymhleth ond rwy’n meddwl wnes i lwyddo esbonio sut i goginio’r rysáit, ac ar yr un pryd atebais cwestiynau o’r gynulleidfa ar fod yn figan. | Doing two things at once is always tricky (after all, it’s a myth that women are good at multitasking) but I think I managed to convey what I was doing. As I cooked, I prattled on about my journey into veganism and gave advice on reducing meat and dairy. |
| Er oeddwn yn nerfus, ces i brynhawn braf iawn. Mae Narberth wastad yn ŵyl hyfryd a roedd pobl yn dangos diddordeb go iawn mewn figaniaeth. Rwy’n ddiolchgar ces i’r cyfle i wneud dau demo, gan roedd yr un cyntaf yn wers i mi ar beth oedd yn gweithio – a beth oedd ddim. Dydw i ddim yn mynd i droi’n gymeriad cweit fel Ludo dros nos ond rwy’n teimlo’n fwy hyderus. | Despite the nerves, I had a very enjoyable afternoon. Narberth is a lovely festival and not one person in the audience heckled me, despite most of them being vegan-curious omnivores. I’m quite glad that I did two demos as I learned a lot from the first one about what worked and what didn’t, and used that to make the second one better. I’m not sure that I’ll ever be quite as confident in the kitchen as Ludo but I’ve made a start. |
| Ces i bleser go iawn wrth glywed bod pobl wedi mwynhau fy mwyd felly dyma’r rysáit ar gyfer y stiw. Mae’n reit addas ar gyfer amser yma’r flwyddyn wrth i’r tywydd droi’n oer a gyda’r nosweithiau hir a phenderfynais ychwanegu pwmpen a gwrd hydrefol i’r rysáit. Mae harissa ar werth mewn llawer o archfarchnadoedd mawr ac mewn siopau ethnig, ond gallwch ddefnyddio llwy de yr un o paprica melys a mwg. | And it was cheering to hear so many compliments about the dish that I made. This is a seriously good stew and so easy to make. It’s just what’s needed on these longer nights and as it’s autumn, I added some seasonal squash and pumpkin. You can find harissa at most larger supermarkets or international stores but if you can’t track it down, try using a teaspoon each of smoked and sweet paprika. |
Stiw gwrd, gwygbys ac olewydd gyda harissa
Squash, chickpea and olive stew with harissa
Mae’n reit addas ar gyfer amser yma’r flwyddyn wrth i’r tywydd droi’n oer a gyda’r nosweithiau hir.
| 40-45 munud; Digon i 4 | 40-45 minutes; Serves 4 |
| Cynhwysion 1 taten melys mawr, heb groen ac wedi ei dorri yn ddeisiau 1 gwrd, heb groen, hadau na chnawd, wedi ei dorri yn ddeisiau 1 winwnsyn bach, heb groen ac wedi ei dorri yn ddeisiau 1 x tun 400g gwygbys, wedi ei rinsio a’i draenio 1 x tun 400g tomatos Sudd o 1 lemwn 2 clof garlleg, heb groen ac wedi eu torri’n fân ½ jar 330g o olewydd du heb gerrig 3 llwy de pâst harissa 2 llwy de piwrî tomato 1 llwy fwrdd olew olewydd Halen a phupur Persli, wedi ei dori (dewisol) | Ingredients 1 large sweet potato, scrubbed or peeled and diced 1 medium squash, peeled and diced, flesh and seeds removed 1 small onion, peeled and diced 1 x 400g can chickpeas, rinsed and drained 1 x 400g can tomatoes, chopped or plum The juice of 1 lemon 2 cloves garlic, peeled and chopped or crushed ½ a 330g jar pitted black olives 3 tsp harissa paste 2 tsp tomato puree 1 tbsp olive oil Salt and pepper Chopped flat-leaf parsley (optional) |
| Rhowch sosban fawr dros wres canolig ac ychwanegwch yr olew a’r tatws melys a’r gwrd. Coginiwch am 5 munud, yna ychwanegwch y winwnsyn a’r garlleg a choginiwch am 5 munud arall, yn troi gyda llwy bren yn aml. |  |
| Ychwanegwch y tomatos, yna llenwch y tun gwag gyda dŵr a rhowch yn y sosban. Rhowch flas gyda halen a phupur a throwch y gwres i fyny, yna coginiwch am 10 munud cyn ychwanegu’r gwygbys, olewydd, y pâst harissa a’r sudd lemwn. | |
| Trowch y gwres i lawr a rhowch gaead ar y sosban a choginiwch am 15-20 munud ychwanegol; gallwch ychwanegu rhagor o ddŵr os oes angen. Ychwanegwch y persli, os yn ei ddefnyddio, a gweinwch gyda llysiau gwyrdd neu salad. | |
| Place a large pan over a medium heat then add the oil and the sweet potato and squash. Cook for 5 minutes, then add the onion and garlic and cook for another 5 minutes, stirring frequently. | |
| Add the tomatoes, then fill the empty can with water and add to the pan. Season with salt and pepper then turn up the heat and cook for 10 minutes before adding the chickpeas, olives, harissa paste, tomato puree and lemon juice. | |
| Reduce the heat, place a lid on the pan and cook for a further 15-20 minutes, adding more water if you think it’s necessary. Scatter over the parsley, if you like, and serve with green vegetables or salad. |
sarahphilpott.co.uk / veggingit.wordpress.com / sgphil
serenbooks.com/productdisplay/occasional-vegan
Lluniau gan / Pictures by Manon Houston
