Low in calories with a nutty flavour, maca is the perfect nutritious ingredient that claims to increase energy, improve migraines and boost the immune system. Available in powder form, it can be added to smoothies, hot chocolate, pancakes and deserts.
Add to protein shakes, smoothies, porridge and desserts to experience its earthy nuttiness.
The macadamia nut is native to the East Coast rainforests of North Eastern parts of Australia and belongs to the family of Proteaceae, in the genus: Macadamia. Some of the common names include Australia nut, Queensland nut and bush nut.
Macadamias are an excellent source of minerals such as calcium, iron, magnesium, manganese and zinc. 100 g nuts provide 3.6 µg of selenium.
Eat macadamia nuts as a snack or grind them up over cereal or porridge. Use them as a base for a raw vegan cheesecake or try our recipe for Tomato and Herb Crackers with Macadamia Cream Cheese
Macaroni is a type of pasta that is small and tube-like in shape. The most famous dish is macaroni cheese, also called mac ‘n’ cheese.
Enjoy baked in the oven or cooked on top of the hob. Either way, it makes a hearty meal.
Mace (or mace blade as it is also known), is the shell that covers the nutmeg seed. It comes from the evergreen tree family known as Myristica fragrans. This tree produces a fruit that provides two spices; nutmeg and mace.
Use mace the same way you would use nutmeg, add it in ground form, to recipes that are both sweet and savoury.
Malibu Rum is a commercially produced Caribbean rum with a coconut flavour and a hint of sweetness.
It is a popular alcoholic beverage and often served with coke or as an addition to a dessert that needs a tropical flavour added to it.
Mangetout is a variety of podded garden pea with a flat, thick and edible pod. Mangetout can be consumed raw or cooked. Cooking time is minimal in order to maintain it’s crunchy texture.
Mango is a sweet fruit that originates from South Asia. They have a stone in the middle and have a soft bright yellow flesh when ripe.
Add to smoothies to make them sweeter, turn into a sorbet as a refreshing dessert, or enjoy on its own or with yogurt when it is a delicious ripe fruit.
Mango chutney is used as a dip with Indian cuisine, and mango chutney has a sweet, tangy flavour that is mildly spiced. It is widely available in the UK.
Swirl mango chutney into vegan mayonnaise to give it a fruity lift or add to sandwiches or wraps as an alternative to traditional chutney.
Maple syrup is the sap from a the maple tree. It is traditional to Canada and is considered a healthier sweetener to foods. It has a high natural sugar content, however it is fat free. It is widely available in the UK.
Sweeten raw vegan/plantbased desserts with maple syrup, add to marinades to give them a sweet and slightly smokey flavour or drizzle over desserts and breakfasts as an alternate and natural sweetener.
Traditional to Canada, this vinegar is used on salads or used in sauces. It is quite a specialist ingredient that isn’t easy to find in most supermarkets. You can purchase it online via selected retailers.
This vinegar can be used on salads or used in sauces.
This type of cherry is preserved and sweetened, generally for use with baking and cocktails.
Add to desserts as a garnish, for example, a vegan trifle or vegan ice cream.
Dried marjoram is the same as fresh marjoram, but in dry form. It is similar, but not as strong as oregano in taste. Marjoram is sweeter and milder than oregano and has a sweet pine and citrus flavor.
Marzipan is made from almond meal, sugar and traditionally honey. However most shop bought marzipan is suitable for vegans and it is used to cover cakes before icing, or made into sweets.
Use marzipan when baking to cover cakes before icing, or made into sweets. It is particularly good covered in a good vegan dark chocolate.
Matcha Green Tea Powder is the highest quality powdered green tea available and is a traditional drink in Japanese culture. It is made from the nutrient-rich young leaves picked from the tips of shade-grown Camellia sinensis plants, Matcha Green Tea issteamed, stemmed, and de-vined before being stone-ground into very fine powder.
Use Matcha Green Tea Powder in our recipe for Matcha Green Tea Chia Pudding.
Matcha powder is made from processed green tea leaves. The leaves are finely ground and it is a specialty type of reen tea that is grown. It originates from China, but is known as ‘stone ground Japanese-style green tea’.
Add to protein and vegetable shakes, smoothies or sprinkle over salads for a healthy boost.
Medjool dates are different to the standard variety you can purchase in the baking section of your local supermarket; this is because Medjool dates are actually fresh and not dried, Medjool dates are not physically or chemically dried. When harvested the fruit is cleaned and sorted then packaged straight away. This is why they are normally in the fresh fruit aisle rather than with the other dates and cooking fruits.
Medjool dates are often used in raw food recipes as they have more substances than regular dates and bind ingredients together well.
Mellow white miso is yellow in colour, and made from fermented soy beans and rice. It isn’t fermented for long, which gives it a milder, sweeter taste. The lighter the colour of the miso, the milder the flavour.
Miso is great to use as ingredient when making vegan cheese, you can add it to vegan cheese sauces to give them a boost, use in stir fry’s or as a marinade.
This powder is obtained by drying and grinding pods of the mesquite deciduous tree. Mesquite has a natural sweet nutty-caramel flavour which makes it perfect for use as a sweetener in smoothies, cakes and desserts. It can even fully replace flour as a gluten-free alternative.
Mesquite has a natural sweet nutty-caramel flavour which makes it perfect for use as a sweetener in smoothies, cakes and desserts. It can even fully replace flour as a gluten-free alternative.
Also known as ‘watermelon gherkins’, these miniature cucumber-like veg look exactly like tiny watermelons. They have a sweet taste, and an extremely crunchy texture. While they can be eaten raw, they taste much better pickled.
Use as a garnish or add to a salad.
Micro herbs are small seedlings of plants. Plants with intense flavour work best as micro herbs such as basil, coriander and fennel.
Sometimes referred to as ‘vegetable confetti’, microgreens are shoots of salad vegetables such as rocket, celery and beetroot, picked just after the first leaves have developed. Use these greens in sandwiches and salads, or even on sweet tarts and pizza.
Use microgreens in sandwiches and salads, or even on sweet tarts and pizza.
Mild curry powder is combination of spices, including coriander, cumin and ginger. It isn’t as strong or spicy in flavour compared to other curry seasonings. It can be widely purchased or you can make it at home using a selection of spices and blending them together.
You can then add mild curry powder to vegan mayonnaise to give it a spicy kick, add to dairy free yogurt as a garnish for curries or add to mashed chickpeas to make a curried sandwich filler.
Oils such as sunflower oil, vegetable oil and some other refined oils are considered mild flavour oils because they aren’t strong in taste, and don’t give food that they’re cooked in a strong flavour of the oil.
Use mild flavoured oils when making stir fry’s or marinades, so it doesn’t mask other flavours.
Sunflower oil and vegetable oil are considered mild oils. Some extra virgin olive oils have a flavour that is too strong, and they can be mixed with mild oils to help the flavour. There are types of olive oil that are milder in flavour.
Use mild oils when making stir fry’s or marinades, so it doesn’t mask other flavours.
This type of chili doesn’t have a lot of capsaicin, which is what gives chillis their hot flavour. There are several different types of chili that are considered mild in their flavour. In supermarkets they are often given a rating of how hot they are to help customers choose the right one.
Use as you would hot chilli powder to add a milder kick to dishes. Add a pinch of chilli powder to hot chocolate to give it a spicy, warming kick.
Millet actually sustainins more than a third of the world’s population and is popular Asia, Africa and in Eastern Europe and has a mild corn flavour.
Millet is gluten free and easy to digest. It is a good source of manganese and also contains a moderate amount of dietary fibre, as well as minerals zinc, copper and phosphorus, and various phytochemicals.
Flavoured ice cream that has a soy, almond or coconut base and it is flavoured with mint and has chocolate chip pieces in. You can purchase it from online retailers and in some supermarkets.
Use mint choc chip ice cream to create homemade ice cream sundaes, experiment with vegan milkshakes, sprinkle with crushed up oreo cookies or enjoy on its own.
Mint oreo cookies have a flavoured cream filling that has two cocoa flavoured cookies encasing it.
Use Oreo cookies as a biscuit base for cheesecakes, serves crushed up over ice cream or just enjoy on their own with your favourite plant-based milk.
Traditionally made from finely chopped peppermint leaves and soaked in vinegar, this sauce is usually served with roasted meat. However, it can be used in mushy peas to add flavour and a range of other dishes. It is also traditional to French and Italian cuisine, however it is renowned for being a British sauce.
Use mint sauce with mock meat such as seitan to imitate a roast.
Fresh mint is a popular garden plant which has a very long history and been used in recipes for centuries going back to ancient Greece! There are about 13 to 18 different species of mint , all in the botanical genus Mentha . These species all have been developed, with different aromas, tastes and other distinguishing features.
The leaves of the mint plant are edible. The most common types are peppermint and spearmint. All types of mint come from the mentha family, and in total around 18 types of mint exist.
Like all fresh herbs, mint can also come in dried form and can be used as a garnish, seasoning, or part of an herbal tea blend.
Mirin is a sweet rice wine that adds a mild acidity to a dish. It is traditional to Japanese cooking and used in many Asian recipes. If you can’t find it in you usual supermarket, it can be bought from Asian grocery stores.
Make a sushi sauce by combining mirin, soy sauce and wasabi together.
If you like savoury, cheesy flavours, you’ll love miso. These fermented soy bean pastes come in a range of flavours and colours. Use it to create creamy sauces, salad dressings, marinades and broth for miso soup. A little miso goes a long way, but it keeps refrigerated for six months so don’t worry about it going to waste.
Miso is great to use as ingredient when making vegan cheese, you can add it to vegan cheese sauces to give them a boost, use in stir fry’s or as a marinade.
Traditionally Miso is a Japanese culinary staple, which has now gained worldwide recognition. Miso is a seasoning made usually from fermenting soybeans with salt and koji rice sometimes using barley, or other ingredients. Once put together this creates a thick paste which can be used for sauces and spreads, pickling vegetables and mixing with dashi soup stock to serve as miso soup. Miso has a high protein content and is rich in a variety of vitamins and minerals.
Tinned mixed beans usually have red kidney beans, black-eyed peas/beans (or sometimes black beans), borlotti beans, navy beans (otherwise known as haricot beans), baby green lima beans (young butter beans). Sometimes sweetcorn is included in the mix. They are usually cooked into dishes, however sometimes they are used to make bean salads.
Add mixed beans to soups, stews and casseroles to add texture to your dish. Cooked and canned mixed beans are also a lovely addition to salads especially with a garlic based dressing.
Mixed berries generally tend to include a mixture of fruits including strawberries, blueberries, raspberries and blueberries. Berries are a great source of vitamins, are packed full of antioxidants and can contribute to 1 or more of your 5 a day. You can use mixed berries, both frozen and fresh, in a multitude of dishes and recipes including pie fillings, to top yoghurt and porridge with or eaten as a healthy snack.
Frozen mixed berries are a great alternative to fresh mixed berries because although they contain lower levels of vitamin C are usually lower, frozen varieties still provide 60% of our recommended daily intake.
You can buy frozen berries from most supermarkets and usually contains a mixture of blueberries, blackberries, raspberries and strawberries.
Mixed dried fruit is fruit that has had its original water content removed. This happens either naturally, through sun drying, or through the use of of dehydrators or specialist dryers. The most popular of dried fruits sold are raisins, followed by dates, figs,prunes, peaches,apricots, pears and apples. Other fruits that are widely available are blueberries, cranberries, cherries, mango and strawberries which are normally infused with a sweetener such as sucrose syrup before drying.
Use mixed dried fruit on top of desserts, in cereals, as a snack or stew them in water and eat with vegan, dairy-free ice cream, cream or yoghurt as a dessert.
Mixed herbs are a dried blend of traditional herbs perfect for seasoning!
Mixed leaves are a combination of salad leaves, often containing a mixture of usually 5 or 6 different salad leaves.
Use mixed leaves as an alternative to regular leaves (for example, from an iceburg lettuce).
Mixed salad is a combination of salad leaves, oftern containing a mixture of usually 5 or 6 different leaves.
Tropical fruits are a key source of vitamins, minerals, carbohydrates and fibers and a part of a balanced diet. Around the world, there is a range of different types of tropical fruits grown and exported. The most popular tropical fruits are Pineapple, banana, coconut, melon, kiwi, papaya, passion fruit and mango. Mixed tropical fruit can be purchased, fresh, tinned or dried.
Tropical fruits can be wonderful both as a snack and served alongside a meal.
This Japanese confection which is usually found in the shape of a small, round rice cake is often consumed with a variety of condiments. The sticky dense mounds of rice are made from mochigome, a sweeter stickier type of rice, different from the steamed variety eaten every day.
Some versions of mochi are not vegan friendly- so be careful!
Also referred to as black treacle, molasses is a viscous by-product of the refining of sugarcane or sugar beets into sugar. It has a wide variety of uses: it’s a common ingredient in cooking, especially cakes, cookies and other desserts. We recommend the organic variety from Meridian.
Use molasses as an ingredient when baking fudgy desserts or cookies. There are plenty of health benefits that come with consuming molasses, so experiment with ways to incorporate molasses into your diet.
These types of mushrooms can be found growing all over the world in a wide variety of habitats every spring. They are among the most prized of the edible mushrooms because they have a rich and complex flavour that goes well with almost any food.
Use morel mushrooms as you would any other mushroom. Add them to stir fry’s or make a robust mushroom stock from them by boiling them in water with seasoning.
Muesli is a cold breakfast cereal dish usually made from rolled oats and ingredients like grains, nuts, seeds and fresh or dried fruits. It is served cold with milk.
This popular breakfast cereal was developed around 1900 by Swiss physician Maximilian Bircher-Benner, for patients in his hospital. It is available ready-made in prepackaged dry form in most supermarkets, or it can be made from scratch.
In Switzerland and Germany, it is also eaten as a light evening dish called Birchermüesli complet.
Make sure you check ingredients though, as some muesli’s contain dairy milk.
This small, green legume is a high source of protein, fibre, antioxidants and phytonutrients. You can find mung beans in dried powder form, as whole uncooked beans, split-peeled form, as bean noodles, and also as sprouted seeds. Their dried seeds may be eaten raw, cooked, fermented, or milled and ground into flour.
Add cooked mung beans to soups, stews and casseroles to add texture to your dish. They are also a lovely addition to salads or used as a base for a curry dish, similar to lentils.
Mushrooms are a fungus and you can get many different types of mushroom. You can forage for them yourself, however it is recommended that you follow expert advice to avoid eating poisonous mushrooms. There are different types of mushroom available in supermarkets, and you can get them fresh or dried.
Mushrooms can be added to dishes as a meat substitutes, they can be fried and added to salads, marinated as they absorb flavour very well or added to pasta sauces, stews and sauces.
This sauce is used in cooking and is rich in flavour. It was popular in Victorian cooking, and its commonly used in pies, puddings and sauces.
Use mushroom ketchup in pies, puddings and sauces to add richness and depth of flavour.
Mushroom stock is made from mushrooms and other vegetables. You can buy it as stock powder, cubes, or make it yourself at home.
Use as you would a vegetable stock to flavour dishes.
Mustard is a condiment that has a strong flavour that is made from the seeds of the mustard plant, and you can get different types of mustard. All of the different types of mustard are widely available.
Coleman’s English Mustard is a popular brand in the UK and is often known simply as ‘English Mustard’.
Mustard is a great ingredient to use when making vegan cheese due to its sharp and acidic flavour. It adds a great depth to stews and sauces. You can also add it to vegan mayonaise to create a dip for roast potatoes or chips.
Mustard powder has a strong and sharp taste, it is a blend of brown and white mustard seeds, sometimes mixed with added saffron or turmeric. When added with water or plant-based milk, the powder forms a paste that can be used in burgers , sandwiches and wraps etc. Mustard powder normally has a shelf life of six months.
Use mustard powder as you would mustard by either adding the powder straight to a dish or mixing with a little water to re-hydrate the powder to turn it into mustard. This way, it can also be used as a condiment.
Available in white, yellow, black or brown, these seeds are derived from three different plants. Black varieties are incredibly pungent whereas white seeds tend to be far milder. Black or brown mustard seeds are widely used in Indian and southern Asian cooking. When fried, the taste is nutty rather than fiery.
Fry mustard seeds to bring out their flavour and add to Indian inspired dishes or a salad dressing.