Welcome to Vegan Paradise, Otherwise Known as Smith & Deli


My love for Mo and Shannon knows no bounds, so it won’t come as a surprise to you guys to hear that their new venture, a little inner-city deli full of all your good food needs, was going to shoot to the top of my favourites list.

All bias aside, though, let me tell you why you’re going to love Smith & Deli, too:

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Kickass Chicks: Mo Wyse and Shannon Martinez of Smith & Daughters (and Smith & Deli!)

Photography: Stevie Lee

Photography: Stevie Lee

Mo Wyse and Shannon Martinez are about as kickass as you can get. Owners of the Melbourne vegan Mecca (even for the non-vegans), Smith & Daughters, the pair have created a place where food has 100 percent flavour and zero percent cruelty.

They’re feisty, fun, and super-passionate about what they do and I love chatting with them every time I go in. Once I proposed to Shannon after I went there for dinner and I ain’t even mad about it. She is a legit genius with food.

They are also badass when it comes to being women in business. They ensure their workplaces provide an equal and positive environment for all, and Shannon especially can’t stand the casual misogyny that traditionally happens in kitchens when the males outnumber females and strives to banish it totally. I love this quote from an interview I read on them:

“Supporting other women and proving to women that you can be whatever the fuck you want to be, in whatever industry it is, is really awesome.”

Amen. Also, now I really want to meet Shannon’s mum.

Their new venture is a New York-style deli with vegan Jewish cuisine, homestyle food and convenience groceries. I snuck a peek yesterday and semi lost my mind (my mate Callum planned and built everything and his signage work is the very definition of “on point” but I kinda want to puke for using the term), but if you’re in the Fitzroy region tomorrow and you’re desperate for a pastrami sandwich or vegan croissant, head on down to 111 Moor Street and get your fix. Get the Home Alone and tell me what it’s like!

For now though, prepare to fall in love.

Who are you?

SM: Shannon Martinez

MW: Mo Wyse

What do you do?

SM: I am a chef

MW: I do all the other stuff. The spread sheets, the front of house, finance, organising, human resources, logistics, marketing, etc. All the stuff. P.S. Shannon does WAY more than cook!

Why do you do it? 

SM: I have no choice

MW: Because I did it enough for other people and it was time to do it for something I really, really believed in. I really, really believe in the partnership that Shannon and I have, and I believe in Shannon’s cooking. There’s only so much you can do for someone else before you have to question why you’re putting your all in, and what are you getting in return? Are you satisfied? This is the most rewarding, all-encompassing hard work I could ever imagine dedicating my life to. It’s so so worth it.

How did it start? 

SM: I was 12 and mum gave me a massive wicker trunk with everything I needed – a frying pan, wooden spoons, everything, and since then I’ve done nothing else. Mum knew I liked to cook and wanted to cook, so she gave me the tools.

MW: Shannon and I were side by side while working on The People’s Market, an outdoor summer events venue – she, a food vendor, me the operations manager. We had both never seen anyone who worked as hard as the other, when we were noticing that each one of us was the first to arrive and the last to leave, and we were blood, sweat, tears kind of gals, we knew we had to do business together. Plus our combined passion for food and for getting a different conception of vegan food to the world. We met every week for a year, hypothetically making up a restaurant, she found the venue, and we quit our “day jobs” to open our dream restaurant. The first of many projects under the Smith & Daughters umbrella to come. This concept is so much more than one place. We really believe that there’s something to what we’re trying to do.

Were you scared, or did you know it had that something that would see it through? 

SM: Opening a business? The only fear I had in opening a business was losing my life savings. I was always fortunate to have such an amazing following with my food that it was hopefully always going to work out. The extent of the success has far surpassed my expectations. I’m still shocked to this day at how busy we continue to be.

MW: Had to see it through. Had to. When you already have such strong convictions towards dedicating yourself to something you really believe in, you have to relinquish building someone else’s empire for your own. I was never scared in the sense that I had such a strong foundation with a supportive partner, Callum, and I knew Shannon’s food was exceptional and what we could build was exceptional. Details and logistics are my total passion, so I just knew I had to pull it together for the biggest effort of my life. Not scary, just anxious, wanting everything to be just right – but that’s the fear that keeps you going and keeps you wanting to be better and better!

Have there been rough patches where you doubted yourself and your choice to run a restaurant (and deli)? What did you do? 

SM: I doubt myself every day. I doubt that my food is good enough every day. Every time I make something I fluke it. It’s all flukes.

MW: Rather than rough patches, I have moments of clarity that probably comes with growing up / living life. Realising that you can’t do it all, you have to delegate, you have to trust and let go a little bit. The only really tricky part is making sure that all the people I cherish – our staff, the people who keep the entire operation in motion, are happy. I think the thing that I’m most fortunate for is the strength that these efforts have added to my relationship with my partner, Callum, and how much stronger the business partnership between Shannon and myself. I do believe that these efforts are the signs of much more to come.

How do you balance restaurant work with your lifestyle? 

SM: I don’t. Restaurant work is my lifestyle. Luckily, that’s how I want to live my life.

MW: I’m lucky in the same way that I love to work and my life is work, and I love my work, and love my life.

What does a typical day look like for you? 

SM: The biggest question of my day is “Kitchen?” or “Fancy?” I wear a lot of hats with the business. An average day starts out with how many costumes do I have to wear? Am I front of house guy? Kitchen/cooking guy? Scrubbing the floors at the deli guy? And some days I do all three, most days it’s a minimum of two. Needless to say it makes for a big laundry basket.

MW: Assessing the priorities. Making sure that whatever meetings or rostering or emails that need addressing come first, even if that means lying in bed, answering emails on my phone before I get up for the day at 7am. At the moment we’re in flux between the deli being open, and keeping the restaurant operating, even without us there all the time, like we’re used to. Shannon and I had a really wonderful schedule going with equal amounts of time off and on, and making sure that one of us was always at the helm – we both love customer interactions, but that’s when things get “easy” and we want so much more and to go so much farther, so we push.

The best daily routine has been working on product lists, deli schedules, answering emails on the breakfast bar at Shannon’s house while she literally makes masterpieces. Yesterday it was Buffalo Mozzarella, the day before eggs, today it’s vegan Ma Po Tofu… this is plans for the deli, yes, but for so much more – wholesale, future locations / projects, cookbook, this is what this time has afforded us. The opportunity to collaborate. Communicating across her kitchen counter while she creates and we make plans has been one of the best parts of this whole process. Separating ourselves, putting trust in the staff, being undisturbed to assess what the next step for S&D will be…  In fact it’s how we’re doing this interview right now. (me: asking questions & transcribing, us having a giggle, me typing more…)

Otherwise, daily routine is an empty restaurant from 9:30am – it’s me and a computer, then my staff and I making plans, and then from6pm, me and all our beautiful customers and making sure everyone’s happy. It’s a people juggling act mixed with a theatre show, with the cleaning of toilets added in. It’s hard work, it’s busy, and it’s always a good day.

Would you recommend this work/way of life to someone else? 


MW: It takes a special person to be this crazy.

What is the best piece of work advice you’ve ever been given? 

SM: To be told not to do it – cause it makes me want to do it even more. Told by my family members who are chefs. “Don’t be a chef.” Which makes me want to do it even more.

MW: To not sacrifice the vision. Even if the vision is complicated, or even seemingly impossible. Make sure that every detail comes to life, and everything is as you wanted it to be.

Vegemite or peanut butter? 

SM: VEGEMITE. Peanut Butter, eww, no. (that’s a good question!)

MW: Vegemite. Though I feel like I’m betraying my motherland. My dad still sends me jars of Jiffy, potentially trying to convert me back? Sorry dad, vegemite wins.



You can read about other Kickass chicks in this series here:

Kelley Sheenan /  Peppermint Magazine
Cate Bolt / Foundation 18 + Pretty Fkn Embroidery
Lorraine Elliott / Not Quite Nigella
Cath Young / My Bearded Pigeon

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Made a Veggie Mama recipe for yourself? I'd love to see it! tag #veggiemamafood on social media and let me know!

Vegetarian/Vegan Thai Coconut Soup for One

thai-soup-for-one I’m back! And you know I’m back from my super-sunny Queensland trip when pretty much the first thing I do is put a second jumper on.

I loved how awed everyone was when they wandered around Noosa beach on the first day of winter with the sun shining and them regretting their choice of jeans. But it was also pretty fun to come home to a brisk breeze and the sound of trams. And soup. There will be SO MUCH SOUP this winter – especially now that I’ve cracked the thai soup code after many years of sub-standard effort.

For this Thai-style soup, I’ve been using the Five Tastes Thai Red Curry Paste, and this vegan fish sauce, a splash of Massel Chicken Stock (which is vegan), and whatever coconut milk and veggies I have lying around. Occasionally I boil some noodles in a separate pot and make a laksa. It’s quite the combination, and so quick to whip up. Seriously, less than ten minutes.

I’m a fan of cubes of tofu, bok choy, mushrooms, spring onions, cherry tomatoes, a little bit of kale or spinach, and thin slices of carrot. But I’ll put just about anything in!

Is it getting chilly where you are? I’ve finally cracked and put the heating on at night ;-)


Vegetarian/Vegan Thai Coconut Soup for One


  • 1 tablespoon Red curry paste
  • 1/2 cup Massel chicken stock, or veggie stock
  • 3/4 cups coconut milk
  • 1/2 teaspoon vegan fish sauce or soy sauce
  • 1/2 teaspoon palm sugar or brown sugar
  • 1 Small squeeze lime juice
  • 1/4 cup cubed tofu
  • 1 cup chopped mixed vegetables (carrots, spring onion, spinach, capicum, cherry tomatoes, broccoli, mushrooms)


Step 1
Heat the curry paste in a small saucepan over medium heat for one minute.
Step 2
Add the stock and coconut milk and bring to the boil.
Step 3
Return to a simmer, add the vegan fish sauce, palm sugar, and lime juice, and all of the veggies.
Step 4
Leave on a bare simmer for five minutes or until veggies have softened but are still crisp. I often even take it off the heat.
Step 5
Taste for seasoning and make sure it has a balance of salty, sour, and sweet.
Step 6
Made a Veggie Mama recipe for yourself? I'd love to see it! tag #veggiemamafood on social media and let me know!

Meatless Monday – Lemony sprouted lentil salad

sprouted-lentil-saladWhen I saw Aldi were selling little sprouters for $5, I thought it was high time I delved into the world of sprouting. I think I grew sprouts as a kid with a jar and some cheesecloth, but I’ve never tried sprouting anything else. I wasn’t entirely convinced it was necessary, and it looked a bit too fiddly.

Well I still mostly feel that way, but this sprouter contraption thingy is pretty easy to use! Soak a bunch of lentils in water overnight, pop them in the top of this thing and pour water over them 2-3 times a day. After three days or so, you’ve got crunchy sprouty lentils! And they taste pretty awesome. I remember texting my friend and telling her they weren’t going to even make it to the salad at the rate I was going.

Do you sprout? Do you have a sprouter? Do you prefer cooked lentils? Do you like salads? Who are you? What’s your name? Too many questions…

Anyway, this is my final Meatless Monday link up instalment! I will probably still post from time to time, but you’ll find the new linkup over at Lila’s blog from mid-January. I’m so excited to see it in its new home! I will see you there :)

Made a Veggie Mama recipe for yourself? I'd love to see it! tag #veggiemamafood on social media and let me know!

GIVEAWAY: Bare blossom chemical-free, cruelty-free vegan mineral makeup {ended}

Congratulations Brigette, Sonia, and Kym. the hairspray! haha!

BARE BLOSSOMIt’s a little bit fun to find Aussie peeps creating new products and turning dreams into reality. It’s even more fun to find that they’re creating products that are eco-friendly and socially conscious. The funnest bit of all is when they are low in toxins, chemical-free, and without animal products, or being tested on them.

Adriana Woolf always loved makeup. After being diagnosed with Secondary Reynaud’s, and a connective tissue disorder, she was advised by her doctors to avoid contact with toxins and chemical (found in many makeup and skincare products) to avoid penetration of her skin and potential harm to her organs.

When she couldn’t find anything that quite fit her needs, she combined her passion for beauty with her entrepreneurial spirit and made her own line of makeup at Bare Blossom.

Alongside her husband (who has an Honours degree in Biological Science), Adriana works at bringing safe, cruelty-free mineral makeup and makeup products to the masses. All while they both work as lawyers (Adriana also has a degree in Psychology) at their Brisbane law firm! Inspiring stuff.

Adriana is an advocate for animal rights, and Bare Blossom is registered with PETA and the UK Vegan Society, which is super-rad. Bare Blossom products also do not contain things like parabens, propylene glycol, phalates, sodium laurel sulphate, and sodium laureth sulphate (among others). It is safe for use during pregnancy, is gluten-free, and is formulated for use with most skin types.

Bare Blossom has a full range of products including foundation, eyeshadow, blush, lipstick, nail polish, and mascara; as well as brushes, sharpeners, blotting paper, and skincare products.

I am just blown away that Adriana has managed to create makeup that is beautiful, trendy, and of such high quality, all while keeping it low-tox, chemical-free, and animal-friendly. It can happen, people! And the best part is that it is totally affordable (for example, eye shadows are around $20). I was sent a foundation and cute little vegan kabuki brush, and while I was initially skeptical of mineral foundation’s ability to cover my uneven skin tone (and being sent quite a light foundation colour), I was pleasantly surprised with the level of coverage. It does feel slightly drying on first application, but my skin’s natural oils soon work their magic to create a really lovely overall colour and breathable coverage. It lasts quite well during the day, and while I haven’t tried it with the accompanying blush or eyeshadow, I can see that they would blend really well with it. There’s also a mineral cream foundation for those of us who are a bit wary of powder foundations, which I’d like to try.

Adriana has very kindly offered readers the chance to win one of three Mineral Foundation Powders, worth $45 each. All you need to do is leave a comment on this blog telling us your funniest makeup memory. Were you a fan of blue eyeshadow in the ’80s? Did you commit the crime of darker lip liner and light lipstick (tell me you didn’t!). I have plenty of makeup fails in my repertoire, which I now look back on quite fondly.

Three winners will be chosen next Monday, December 16 at noon Queensland time. I will notify them by email, and also name them on this blog post. Winners can choose the shade that will work best for them, and they will be posted by Bare Blossom.

Thanks so much everyone, and good luck!


Made a Veggie Mama recipe for yourself? I'd love to see it! tag #veggiemamafood on social media and let me know!

Are you getting enough iron as a vegetarian? Here’s everything you need to know.

I’m handing this post over today to one of my favourite people on Earth: Katie 180. She cuts though the bullshit you find about nutrition and gives you the straight-up facts. With a side of hilarious. She is a qualified nutritionist with an advanced diploma of nutritional medicine, and therefore is much more well-placed to dispense health information than I am! I’ve been reading about iron for a long time, and have asked her to come here today to give us all what we need to know in a nutshell. Everything you need to know about iron

Hello Vegetarians and Veggie-curious folk! Today I’m visiting Veggie Mama to have a wee chatty about the mineral iron.

Meeting your iron needs is a common concern around a non-meat-eating diet.

Forms of iron:

When we consider dietary iron there are two forms: haeme (heme) and non-haeme (non-heme), perhaps for the purposes of spellcheck I’ll just go ahead and use the American spelling eh? We know Veggie Mama likes the USA so I’m sure she won’t mind.

Iron is a trace nutrient, which means that we only need small amounts of it ~ in fact only about 10% of dietary iron is absorbed leaving 90% to be excreted! But this is a good and protective thing, as too much iron actually contributes to disease as it stores in tissues with no way of getting out except for blood loss.

Heme Iron: is bound to protein in animal tissue and is cleaved (removed from the protein portion) within the small intestine. Heme iron remains soluble (can pass easily between the digestive tract and blood stream) during digestion, which is what makes it more readily bio-available.

Approximately 55 – 60% of the iron in animal foods is heme iron and the remaining 40 – 45% is non-heme iron.

Non-heme Iron: comprises the total iron of all plant foods and it is bound to components (phytates, oxalates) of the plants that make it less easily absorbed, but this does not mean that a diet based on plant foods is unable to provide your iron needs.

In fact, individuals with insufficient digestive secretions, enzymes and co-factors which are required for the breakdown and absorption of heme iron can experience impaired iron absorption and subsequent iron deficiency even if they eat a diet rich in animal foods.


Factors that enhance the absorption of iron.

Inadequate or low iron status and likewise periods of rapid growth such as pregnancy ~ the body will ensure it absorbs more iron from the diet to accommodate.

Intake of animal sources of iron.

Acidic foods.

Sufficient gastric acids.


Factors that inhibit the absorption of iron.

Adequate or high iron status ~ yes the body will only store what it needs.

Phytates in whole grains.

Oxalates in dark green leafy veg, tea and chocolate.

Polyphenols in tea and coffee.

Malabsorption such as experienced in celiac disease, Chron’s disease, leaky gut, intestinal parasites so on and so forth.

Overuse of antacids.

Other minerals such as calcium, zinc and manganese – but really only in supplemental form (or diets that are abundant in dairy.)


Functions of iron:

Oxygen transport ~ via the heme found in haemoglobin, myoglobin and cytochromes found inside the energy producing parts of all cells.

  • Haemoglobin is a protein found in red blood cells, that binds oxygen molecules for transport in the blood.
  • Myoglobin is a protein found in muscle tissue, which also binds oxygen and is called upon during exercise.
  • Cytochromes are heme-containing molecules in the energy production chain located within all cells.

Immunity ~ iron participates as an anti-oxidant by comprising part of two enzymes: catalase and peroxidase; which break down hydrogen peroxide (baddie) into oxygen and water (goodies.)

Iron also performs as a pro-oxidant by increasing free radicals in order to destroy bacteria.

Growth and development ~ iron is involved in the synthesis of DNA.


Adequate daily intake of iron as recommended by the National Health and Medical Research Council (NHMRC.)

Children and Adolescents

Both sexes 1 – 8 years old: 9 – 10mg/day.

Both sexes 9 – 13 years old: 8mg/day.

Boys 14 – 18 years old: 11mg/day.

Girls 14 – 18 years old: 15mg/day.


Men: 8mg/day.

Women up to 50 years old: 18mg/day.

Women from 50 years old: 8mg/day.

Pregnancy: 27mg/day.

Plant food with higher levels of iron and their iron content per 100g:

Spinach, raw: 2.7mg.

Kale, raw: 1.7mg.

Rocket, raw: 1.5mg.

Kelp/seaweed: 2.8mg.

Tofu: 1.2g.

Pumpkin seeds: 15mg.

Sunflower seeds: 5.2mg.

Prunes: 3.5mg.

Dried apricots: 2.7mg.

Medjool dates: 0.9mg.

Parsley, raw: 6.2mg.

Almonds, raw: 3.7mg.

Walnuts, raw: 2.9mg.

Soybeans, cooked: 5.1mg.

Lentils, cooked: 3.3mg.

Chickpeas, cooked: 2.9mg.

Quinoa, cooked: 1.5mg.

Blackstrap molasses 1 tablespoon: 1.3mg.

Basically you’re looking at a diet abundant in dark green leafy vegetables, nuts, seeds, legumes, whole grains and dried fruit ~ nothing outrageously outside of a whole foods diet.

When you include foods rich in vitamin C you get the synergistic relationship between this acid and iron that increases its absorption. Nuts, seeds, legumes and whole grains also provide the B-group vitamins B6 and B9; which are required for red blood cell and DNA synthesis.

Missing from the B-group vitamin line up however is B12, as this is only available in animal tissue, so supplementation with B12 is advisable in strict vegan diets.

Common early signs and symptoms of iron deficiency:

Fatigue, shortness of breath, pale skin, inflammation and soreness of tongue (a ‘beefy’ looking tongue), dizziness or lightheadedness, cold hands and feet, tingling in the extremities, brittle hair and nails, rapid heart beat, weakened immunity, easy bruising and bleeding.

If you are thinking of making the lifestyle change to a vegetarian/vegan diet or if you are a long-time vegetarian/vegan I would advise a visit to your GP for an iron studies test, firstly to have a reference point for future tests and secondly, to assess current iron levels so as to navigate your diet with education and confidence.

Should iron be low and supplementation required, be mindful that not all iron supplements are created equally and I recommend visiting a qualified natural therapist for a practitioner-only iron formula with synergistic co-factor nutrients to maximise your iron supplementation and avoid unpleasant side effects of some over the counter iron supplements, such as constipation and black, tarry stools.

Go forth and eat well, Katie, x

Made a Veggie Mama recipe for yourself? I'd love to see it! tag #veggiemamafood on social media and let me know!

Meatless Monday: Vegan split pea soup

vegan split pea soup in the crockpot

I don’t have very good memories of split pea soup (or pea and ham soup) from when I was a kid, for I was quite the food phobe. Plus, the version I had tried contained barley and barley was weird, man.

I do, however, have great memories of singing the pease porridge nursery rhyme, and this is sort of the same!

I needn’t have worried, because I eventually grew into it, and when I had the idea to veganise it for the crock pot, I realised how delicious it really is. I’m trying to think up lots of crock pot recipes this year, and I remember pea and ham soup being a bit of a staple in it growing up. I thought about how I would replace the smoky ham flavour, and then realised I didn’t really want a hammy-tasting soup. The smoke I like, the ham… not so much. I would normally use a liquid smoke for the same effect, but I’m all out, so I turned to my backup – smoked paprika.

Then I saw Veggieful had posted a split pea soup recipe and figured I must have been on the right track! Do you read their blog? It’s irresistably gorgeous.

Anywho, if you’re up for a creamy soup full of flavour, then this one’s for you. Winter warmer at its best.

Vegan split pea soup

Serves 4-6
Prep time 30 minutes
Cook time 6 hours
Total time 6 hours, 30 minutes
Dietary Vegan
Meal type Main Dish, Soup


  • 1 Large onion, diced small
  • 1 Large stalk celery, diced small
  • 1 Medium carrot, diced small
  • 2 Large cloves garlic, crushed
  • 1 tablespoon dried thyme
  • 1 tablespoon smoked paprika
  • 1 cup green split peas
  • 1 cup yellow split peas
  • 5 cups homemade vegetable stock
  • 1 Large bay leaf
  • salt and pepper


Step 1
Sweat the onion, celery, carrot and garlic over low heat for 20 minutes, until it caramelises and the flavour deepens. Add paprika for the last few minutes. This can be a bit of a drag if you're just looking to throw everything in the crock pot and go, but is much nicer. By all means, throw and go, though!
Step 2
Put the sweated veggies into the crock pot with the split peas, the thyme, stock, bay leaf, salt and pepper, and cook on low for 6 hours. You don't want any bite in the split peas at all, they should have simmered into a thick mush (add extra stock or water if too thick). Check for seasoning and don't be afraid to be liberal with the salt if you have used a homemade stock.

Made a Veggie Mama recipe for yourself? I'd love to see it! tag #veggiemamafood on social media and let me know!

Show your mum you love her with a Pana Chocolate giveaway {raw, organic and handmade!}

This competition has now ended. Congrats to Lizzie B and her whimsical, fun-loving, imaginative mum! 
mothersdayboxYou know you want to.

Pana has caused a bit of a stir recently with its little packs of cacao goodness, and found devoted, life-long fans among us.

Made only from cacao solids, virgin cacao butter, dark agave nectar, raw cacao powder, virgin coconut oil, wild carob, cinnamon and pure himalayan crystal salt, it’s a guilt-free way to indulge.

chocolatemaking_processAnd they’re open and accountable for the production process, from cacao grown in an organic environment, to being mixed and packaged by hand into boxes straight to you.

They want to make excellent chocolate that is good for you and good for the Earth’s sustainability. it is low-GI, vegan, and gluten free with no dairy or soy. They also eschew preservatives and artificial sweeteners. What’s not to love?


If you’re into that sort of thing, then do please enter the giveaway to win a box of delicious chocs for your mama (and one for yourself!). The I Love You Mum gift box contains a pack each of the Mint, Rose, Raw Cacao, and Coconut and Goji flavours, and is valued at $28.95.

All you need to do is leave a comment answering this question: What is a lovely little thing your mum used to do for you when you were a kid?

Answers are based on creativity, and the competition will end on June 25 at 5pm EST. The winner will be notified by email and announced in this post.

Go ahead – make mum’s day!

Made a Veggie Mama recipe for yourself? I'd love to see it! tag #veggiemamafood on social media and let me know!
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