IOL - Food - October 2022

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FOOD

Your guide to healthy eating

October 2022
IOL or Vegetarianvegan?
or Vegetarianvegan?

On the menu

m Why do more and more people follow a vegan and vegetarian diet?

m SA’s best meal kit for vegetarians and vegans in 2022

m Healthy tips to help you start eating a vegan/vegetarian diet

m A look into vegan wine

m Foods every new vegetarian should have in the kitchen

m A look into vegan-friendly restaurants

m Best meat substitutes for vegetarian and vegan dishes

m How to maintain a balanced diet as a vegetarian or vegan m Vegan recipes

m Vegetarian recipes

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CONTACT US

Editor’s letter

OVER the years, vegetarian and vegan diets have been gaining a lot of traction in the world of health and wellness due to their evident impact on overall health as well as the environment.

However, when it comes to clear facts, people have been confused between the two. In fact, quite often the two terms have been used interchangeably. To clarify, although both are based on plants (such as vegetables, grains, nuts, and fruits) and foods made from plants, a vegan diet is different from a vegetarian diet.

While an individual on a vegetarian diet excludes only meat, being vegan is much bigger than that.

Until this day, these diets still keep on growing. It seems there is a new non-dairy “milk” on the shelves every week, and lab-grown or meatless proteins like Beyond Meat and Impossible Burgers are popping up on menus everywhere from fast-food chains to high-end restaurants.

“Meatless Monday” has become as global as “Taco Tuesday”. There has never been more variety and accessibility when it comes to plant-based food.

It is exciting, but can also be daunting. We know that we should be eating less meat – and many already are – but when it comes to differentiating between the two diets there can be a lot of variations. In this latest magazine, we break it down.

Lutho

PUBLISHER Vasantha Angamuthu vasantha@africannewsagency.com
EXECUTIVE LIFESTYLE EDITOR Debashine Thangevelo debashine.thangevelo@inl.co.za EDITOR Lutho Payisa lutho.payisa@inl.co.za DESIGN Dominique Owen dominique.owen@inl.co.za PRODUCTION EDITOR Renata Ford renata.ford@inl.co.za BUSINESS DEVELOPMENT Keshni Odayan keshni.odayan@inl.co.za SALES Charl Reineke charl.reineke@inl.co.za ENQUIRIES info@anapublishing.com IOL

MANY people do not completely understand the difference between a vegan and a vegetarian diet. To them, it seems they are the same, just stated differently.

Vegans and vegetarians do not eat meat. However, while vegetarians tend to consume dairy products and eggs, a vegan avoids all animal products, including animal products such as leather, wool and silk.

Vegetarianism is usually a diet, while veganism is a lifestyle. Vegetarians often choose their diet based on its reported health benefits or for religious or political reasons. In general, vegans have much stronger political beliefs regarding their diet, with some believing animals should be protected under many of the same laws thathumans are.

Here are some of the reasons why people are following these diets.

For the animals

Preventing the exploitation of animals is not the only reason for becoming vegan, but for many, it remains the key factor in their decision to go vegan and stay vegan. Having emotional attachments with animals may form part of that reason, while manybelieve that all sentient creatures have a right to life and freedom.

For the environment

More and more people are doing their bit to help the environment by reducing plastic waste, saving water, and getting better at recycling. But did you know that avoiding animal products is one of the most effective things that you can do to lower your carbon footprint?

Huge areas of rainforest are destroyed every day to make space for soya bean crops which are used to feed cattle. If these crops were used to feed humans directly, there would be enough food for everyone in the world, ending malnutrition in developing countries. Meat production also uses large amounts of water to grow the crops that feed the animals as well as fuel to transport grain feed, animals, and animal products.

Long-term health benefits

Because these diets focus primarily on fruits, vegetables, nuts, and whole grains, the health benefits are plentiful. The lack of animal-based products also means a decrease in saturated fat, resulting in a reduced risk of health problems

Personal preference

Some choose these diets because they do not enjoy animal protein and dairy products, or they have sensitivities to them,like lactose intolerance

LUTHO PASIYA
A lot of people do not completely understand the difference that exists between a vegan and a vegetarian diet. | Pexels

There are plenty of reasons why subscribing to a meal kit delivery service makes sense these days, especially if you are looking for vegan and vegetarian-friendly options

THERE are plenty of reasons why subscribing to a meal kit delivery service makes sense these days, especially if you are looking for vegan and vegetarian-friendly options.

If you are following one of these diets, you already know that it can involve a lot of time-consuming prep and cooking, as well as severely limit your dining out options, especially if you are a beginner.

That is where a meal delivery service can come in handy. With one of these meal kits, the stress of food shopping, coming up with meal ideas, and cooking tasty veg will be a thing of the past. These are some of our favourites.

We are Food

We are Food is a family-run South African business, providing home-style meals for your freezer since 2013.

They cook up delightful dishes from their kitchen in Durban, and meals are available in their stores and through deliveries around KZN, Gauteng (Greater Joburg to Pretoria), and Western Cape (Greater Cape Town to the Winelands).

The team are passionate with a love not only of eating delicious food but feeding those they love. They share a common goal; to make world-class food while building a thriving business that can make a difference in the environment, their community, and the lives of their team.

Their motivation behind going more green is fuelled by their desire to reduce their carbon footprint and waste as a business, as well as customer demand. They have also

BEST MEAL KIT for vegetarians and vegans in 2022

found a new love for the flavours they are discovering in the simplest of veggies.

The We are Food team challenges their kitchen with every new dish they develop, as well as challenging every customer to be a little more green, and in doing so they encourage families and

individuals to benefit their health, the earth, and their pockets.

Visit: www.wearefood.co.za

FitChef

FitChef is a meal-kit supplier that specialises in healthy meals made with organic ingredients. Meal kits are delivered to your door.

THERE

They provide the healthy, nutrient-dense, whole food for busy people and families. Whether you are eating plant-based for health or ethical reasons, or simply want more vegetables in your life (which is a great idea for nutrient density and gut health), their vegan and vegetarian kits have you covered.

Their Eat Clean range only uses nature’s ingredients. With their Eat Clean ethos, you won’t find man-made chemical preservatives, colourants, additives, or other highly refined ingredients in their strictest Eat Clean range.

Most importantly, they don’t add sugars, whether artificial or

at any time. The best part? There is no long-term commitment to their subscription. You can skip or cancel at any time.

Their vegetarian plan provides well-balanced and nutritious meatfree dinners, suitable for Lacto-ovo vegetarians.

Visit: www.dailydish.co.za

The Vegan Chef

The Vegan Chef’s mission is to deliver cruelty-free comfort food that is delicious, good for their customers, and great for the environment.

They aim to make plant-based food experiences accessible, both from a geographical and price perspective, and to pioneer and promote environmentally friendly, equitable, and socially responsible manufacturing practices in an industry still in the infancy stage. Delectably gourmet and artisanal vegan food that is good for you and great for the planet.

You can indulge in their menu at one of their food outlets or restaurant partners.

You can also purchase their frozen convenience range in-store, online, or at selected retail partners nationwide to prepare at home.

With their customer’s health and the environment at the heart of what they do, they are pushing boundaries to deliver exceptional plant-based food in the most sustainable way for the planet.

Visit: www.theveganchef.co.za

concentrated. They use nature’s own food.

Visit: www.fitchef.co.za

Daily Dish

Daily Dish is a subscriptionbased service that sends you up to four weekly, pre-portioned food ingredients and recipes in insulated fridge boxes delivered directly to your door.

By saving you time and limiting food wastage, all that is left for you to do is unpack the box, follow the recipes and prepare delicious, home-cooked meals for you and your family to share and enjoy together. You can switch between plans

Plated Convenience

Plated Convenience believes that healthy living should become the most convenient lifestyle and it is their aim to become an avenue of convenience.

From the athlete to the concerned mother, from the diet seeker to the bodybuilder, they believe they have the solutions to address their needs in a more convenient way. Meals and snacks are frozen, using top quality equipment to seal in freshness and high nutritional quality.

They use world-class heat sealing technologies on their containers, and all materials are recyclable.

Visit: www.plated.co.za

are plenty of reasons why subscribing to a meal kit delivery service makes sense these days, especially if you are looking for vegan and vegetarian-friendly options. | We are Food

Healthy tips to help you go vegan

VUYILE MADWANTSI

Being a healthier version of yourself does not have to take years. But switching to a vegan diet can be difficult and frequently seems restricted

BEING a healthier version of yourself does not have to take years. But switching to a vegan diet can be difficult and frequently seemsrestricted.

A healthy lifestyle can prevent chronic diseases and long-term illnesses. As a result, you’ll feel better about yourself, and maintaining your health is important for self-esteem and self-image. This is not to say that those who follow a different lifestyle are unhealthy or otherwise.

Therefore, it’s crucial for everyone who wants to start this vegan or vegetarian journey to learn thefundamentals of nutrition. You need to supplement the vitamins and nutrients you’d typically obtain from eating a meal with meat or a meal that has dairy, which includes iron, vitamin B, and zinc.

Not getting enough of all the vitalvitamins and nutrients could result in mood swings, anxiety, or hair loss.

Deciding to cut meat from your diet is a huge step: Do your research and ask your doctor or nutritionist. Include diverse sources of protein. Experiment with the varieties of food available; going vegan or vegetarian

doesn’t have to be boring.

There is also a misconception that if you go vegan, you can’t become unhealthy or overweight; it is still possible if you don’t watch what you eat.

A recent study at Harvard revealed people who ate healthy plant-based foods had a 25% lower chance of getting heart disease. More research also showed people who follow a strictly vegetarian diet are more than two times less likely to have type 2 diabetes.

The crucial thing is getting quality diverse fruits, vegetables, nuts, and whole grains. The most simpleand effective advice would be to eat a colourful diet. Each colour has a different flavour profile and nutritional value, as well as vital chemicals.

* Eat 10 fruits or vegetables daily

* Eat less processed foods

* Eat fewer meat replacements

* Eat dark green vegetables

It’s possible to get enough calcium on a vegan diet, through plants such as kale, collards, broccoli, and spinach, also with fortified dairy products such as soy milk.

vuyile.madwantsi@inl.co.za
Picture: Ella Olsson / Unsplash

Everything you need to know about vegan wines

WITH more and more South Africans choosing a vegan diet, they want their wine to all be vegan-friendly. | Pexels

animal body parts), isinglass (fish), egg white (egg), casein (milk), arthropods (invertebrate animals), and others, while vegan fining agents will include bentonite (a type of clay), limestone, silica (quartz sand), carbon (charcoal), and vegetable gelatin (peas or potatoes).

Here are our veganfriendly wine picks that you can try.

2018 Delheim Pinotage Róse

Although made from grapes, not all of your favourite wines are vegan

WITH more and more South Africans choosing a vegan diet, they want their wine to be veganfriendly, and that means no animal-based products should be used in the production. Although made from grapes, not all of your favourite wines are vegan.

Experts say this is because some wines are produced using a process called fining. Fining agents, made from animal products such as gelatine or egg whites, are used to help remove tiny molecules of proteins, yeast, and other organic particles in young wines, and this process also helps thewine taste less bitter and makes it visibly clearer.

How do you know if a wine is vegan?

Barman at Radisson Blu Hotel Waterfront, Melrick Harrison says when the wine is made, one of the processes used is a filtering and or a fining process. This process is there to remove any particles or impurities in wine that can negatively impact the flavour of wine before bottling.

The 2018 Pinotage Róse from Delheim is a vibrant shade of pink. The first impression on the nose is somewhat fruity with an almost candy-like sweetness, giving way to sharper hints of pomegranate and cranberry.

The palate delivers red berry fruit and slight acidity, which helps balance the overriding fruitiness of the wine. If you prefer a “bonedry” style of róse, then this wine is not that, although at the same time it is not overly sweet.

The vegan-friendly 2018 Rosé features a splash of muscat de Frontignan (3.5%), which balances the crisp acidity and red berry sweetness with a juicy fruitcharacter and adds to the vibrant perfume character of the wine.

Franschhoek Cellar La Cotte Mill Chenin Blanc 2019

This wine has pineapple, peach, nectarine, and honeysuckle aromas supported by a line of bright citrus and tropical fruit that blossom with leesy intrigue on the palate and finish with zesty freshness and grace.

DELHEIM Pinotage Róse has a juicy fruit character.

“Fining wine means that there is an agent that gets added to wines. This pushes those impurities and particles toward the bottom of the barrel or tank, adding to sediment and murkiness that was alreadythere. This is removed at a later stage.“However, it’s the agents usedthat will determine whether a wine is vegan or not,” says Harrison.

He adds that common fining agents used in non-vegan wines are gelatin (collagen taken from

The grapes undergo a long,cool fermentation in stainless steel followed by four months on the lees with occasional stirring for added richness and complexity.

Brampton Cabernet Sauvignon 2018

This wine earns its reputation as King Cab with deep, definedflavours and incredible structure. Layers of red cherry, mulberry, and blackcurrant are backed up by ripe plum and cocoa on the nose, andluscious dark chocolate notes.

5 foods

every new vegetarian should have in the kitchen

Enjoy a tofu salad. | Pexels

October is Vegetarian Awareness Month

VEGETARIAN Awareness Month is a national celebration that was created to help peopleconsider what it means to eat lots of plants and to move away from consuming meat. With that being said, I thought it would be an ideal time to explore vegetarianism, and what foods you need to be eating if you wantto follow the diet.

Vegetarianism is a diet that prohibits the consumption of meat from any animal (poultry, red meat, fish, seafood, or anyother animal that was killed for its meat). Vegetarians also generally abstain from consuming animal by-products, like gelatin or other animal parts that are processedand used in food. That’s the most basic definition of vegetarianism. However, in practice, a vegetarianmight have more specific rules.

Dried fruit

Although you may initiallyassume that dried fruits can’t possibly be as good as their fresh counterparts, in some cases it really is better to eat the dried variety. Apricots, raisins, dates, cherries, and mangos, are all packed full of everything you need to keep healthy and fit.

Lentils

Whether they are brown, green, or red, adding a little cooked lentil to soups, curries or salads adds some protein to yourmeal.

Nuts

There are numerous health reasons why vegetarians should go nuts for nuts. It does not matter if it is raw almonds, cashews, walnuts, peanuts, or macadamia nuts – health experts swear that they are all good sources of protein, zinc, calcium (especially in almonds), heart-healthy omega-3 fatty acids, and vitamin E.

Tofu

Tofu is another go-to ingredient for a lot of vegetarian dishes,but that doesn’t mean it has to be dull. There is a lot that can be done with tofu to make it tasty – you can substitute it exactly where meat or fish would be, and cook with it in just the same way, making it much more versatile than you might initially think.

Dairy

There are so many delicious dairy alternatives on the market, and no vegetarian pantry is complete without a few. We think the most important dairy replacements to keep around are dairy-free milk and butter.

Dried fruit. | Pexels Lentil soup. | Alesia Kozik Keep nuts in a jar. | Pexels Almond milk is a healthy dairy milk alternative. | Pexels

Dine out at these vegan-friendly restaurants

MOVING from an omnivorous diet to a vegan diet is on the rise due to a boom in interest in a healthy, cruelty-free, planet-friendly lifestyle.

A vegan diet omits all animal products, including dairy and eggs, unlike vegetarians, who, despite not eating meat, do still consume these animal by-products.

Experts say there are many potential health benefits to being vegan ranging from improvements that can happen within days or weeks – such as better skin, digestion, and sleep – to truly amazing long-term benefits, including a reduced risk of obesity, type 2 diabetes, and heart disease.

If you are already a vegan, now is a good time to celebrate this lifestyle choice and support your favourite restaurants. Here are some local restaurants to try out.

Cape Town

Scheckter’s Raw

Scheckter’s Raw is a gourmet health food café serving beautiful, innovative, and delicious health food curated by Toby Scheckter. They source their ingredients onlyfrom the best local and international suppliers. They strive to serve beautifully presented, nutritious food infused with passion, gratitude, and a generous spirit and want to share their passion for delicious, wholesome food that

nourishes, sustains, and inspires people to lead a happy and healthy life.

Located: 98 Regent Road, Sea Point, Cape Town Call: 021 434 1364.

Plant

From its humble beginnings in 2013 in the Bo-Kaap neighbourhood is one of Cape Town’s first vegan cafés, Plant, moved its roots two years later to its current location in Loop street. Created by Adien Aggenbach, it was taken over by Pierre Lambret in 2017, and in 2019, a second branch was opened in Camps Bay. Both Adien and Pierre shared their visions of a compassionate lifestyle without harming animals,

Scheckter’s Raw in Cape Town. Plant in Cape Town Falafel Fundi in Durban.

Plant values have naturally been carried, and it is now seven years that locals and visitors alike enjoytheir cuisine. All their dishes are prepared daily using fresh ingredients.

Located: 87 Victoria Road, The Promenade Call: 076 296 1665.

Durban

Falafel Fundi

On the hunt for the perfect on-the-go meal, something you can really dig into? Falafel Fundi’s wraps are stuffed with fluffy falafels with the perfect golden-brown exterior, zesty and crunchy veg, creamy tahini, and melt in your mouth brinjal with just the rightamount of heat from their chilli sauce (optional). Completely vegan, and oh so delicious, it’s got to be one of the top vegan food options in the city.

Located: 52 Florida Rd, Windermere Call: 083 783 6172.

Oh My Soul Café

From golden waffles topped with a creamy vegan chocolate

spread and a scattering of fresh berries and nuts to juicy “vurgers” smothered in barbecue sauce, topped with melted vegan cheese, pineapple and served with fries, you’ll be hard-pressed to find a favourite on this menu. Round up all your friends this month to try out all their tasty treats, which are not just for people only. Dogs can come along for yummy “ice cream” or delicious doggy biscuits. The pet-friendly food is freshly made with love for furry customers.

Located: 68 Adelaide Tambo Dr, Durban North Call: 063 172 2531.

Johannesburg

Free Food

Ariel Cohen is the owner and creator of Free Food. Cohen has been imagining and making plant-based creations since 2007. He started Free Food as he wanted to prepare original and healthy veganfood that would be accessible and appealing – and see peopleas excited as he is about not causing harm and doing good at the same time. Cohen came upwith the name Free Food as it is a

provocative and accurate descriptor for the food he makes – it is vegan plus gluten-, wheat-, sugar-, dairy-, and preservative-free.

Located: Delta Road (Cnr Corlett Drive), Birnam, Johannesburg Call: 082 406 4699.

Lexi’s Healthy Eatery

Lexi’s Healthy Eatery is a mostly vegan, whole-food restaurant. At Lexi’s, they are striving for the most sustainable, conscious, moral, and nutritious way of living. They believe eating a vegan diet, limiting the use of plastic, and sourcing locally and ethically is one way to chart the course to a better world. They have added a free-range meat and fish optionto their menu to accommodate those flexitarians out there – not everyone’s journey is the same. So, whether you are vegan, vegetarian, banting, paleo, or just trying to make small healthier, more moral, and eco-friendly choices every day, remember that in the end, there are no rules.

Located: Shop G26, The Zone at Rosebank, 177 Oxford Road, Rosebank Call: 083 385 5823.

Oh My Soul Cafe in Durban. Free Food in Johannesburg. Lexi’s Healthy Eatery in Johannesburg.

The 8 best meat substitutes for vegetarian and vegan dishes

has a similar texture to stewed meat.

Sameer

Jackfruit
| Abdul

THE past few years have been extraordinary for the success of a niche industry: meat substitutes.

Meat alternatives are clearly having a moment – and it is offering us a glimpse into adifferent future for food.

Whether you are trying to go vegetarian or just looking to incorporate more vegan foods into your diet, finding “meaty” alternatives may require a little thinking outside the box.

Below is a list of some of the best meat substitutes for vegetarian and vegan dishes.

If you are new to trying faux meats or packaged meat substitutes, you will need to keep in mind that all vary in how closely they resemble meat in flavours, textures, and certainly appearance.

Mushrooms

The wide variety of mushrooms available makes this vegetable afavourite meat substitute.

Many mushrooms are thick enough that they seem to have thesame meatiness as beef.

Easily seasoned with spices andherbs as a baked dish or sautéed in your favourite oil you may just be excused for imagining you’re eating meat.

Veggie burgers

Whether you’re making them from scratch or buying pre-made, veggie burgers are a great meatless option for a simple dinner.

Jackfruit

Health experts assert that the texture of jackfruit is very similar to that of stewed meat, and will take on the flavour of whatever you cook it in. Some ways you can use jackfruit include BBQ “pulled pork” sandwiches, tacos, chillies, stews, and Asian-inspired dishes like curries.

Seitan

Seitan comes from wheat gluten.

The production process removes the starch from the wheat, usually by rinsing it with water.

This process leaves behind a protein-dense food that has atexture similar to that of chicken.

Cauliflower

Cauliflower can also be a delicious substitute. Take a whole head of cauliflower, season well, and put in the oven like a roast or slice and cook like you would asteak.

Beyond Meat

Beyond Meat is one of the newer companies processing meatsubstitutes.

The Beyond Burger is said to look, cook and taste just like meat. Their products are vegan and free of GMOs, gluten, and soy. The Beyond Burger is made from pea protein, canola oil, coconut oil, potato starch, and other ingredients.

The company also makes sausages, chicken substitutes, and

“meat” crumbles.

Tofu

Tofu has been a standby in vegetarian diets for decades.

While lacking flavour on its own, it takes on flavours of the other ingredients in a dish.

It makes for a delicious meat substitute in most meals.

Another one that absorbs flavours easily, you can leave thetofu to marinate for a while before you make a stir-fry or a grill.

Lentils

Lentils are a staple of vegetarian diets due to their versatility; they come in many different colours, including green, black, red, yellow,and brown.

You can typically find them in the dry goods section, but if your grocery store has a bulk aisle, they might be there as well.

Mushrooms. | Emma Jones Tofu
has been a standby in vegetarian diets for decades. | Ella
Olsson LUTHO
PASIYA

How to maintain a healthy vegan or vegetarian diet

The desire to feel good about what we eat has fuelled the vegetarian and vegan trend

ARE we really going to get healthierand find all the nutrition we need in plants? More consumers are choosing to move away from animal-based diets to ensure the protection of theenvironment and the humane treatment of animals.

The desire to feel good about what we eat has fuelled the vegetarian and vegan trend.

Now you may be wondering what the difference is between a vegan and a vegetarian.

According to Tabitha Hume, a registered dietician and spokespersonfor the South African Association for Dietetics, a vegan is someone who adheres to the principle of doing no harm. They will not use/eat anything derived from an animal. A vegetarianis someone who will not eat animal flesh but will eat eggs and dairy products.

However, adopting a plant-based lifestyle necessitates knowledge of what can go wrong, just as getting the balance right in any kind of diet does.

Vegans rarely have difficulty getting enough protein thanks to the variety of sources available, such as tofu, tempeh, beans, lentils and chickpeas.

Healthy tips to help you start eating a vegan/ vegetarian diet:

Bacteria in the soil produce vitamin B12, which is then consumed by animals and given to meat eaters. However, vegans may not get enough B12. B12 is typically found in fortified foods such as soy milk, almond milk, nutritional yeast and Marmite.

However, it is advisable to take a vitamin B12 supplement, particularly

as we age, because vitamin B12 is less readily absorbed (regardless of whether you consume meat).

Iron deficiency can be a problem for meat-eaters and vegans alike, so being aware is important. It’s recommended that all vegans have anannual blood test to check their iron levels.

However, it is easier than you think to get the recommended daily amount of iron from vegan- and vegetarianfriendly food. Good sources are kale, spinach, black treacle, dried apricotsand nuts.

Tofu and legumes also contain iron, but they also have substances that can hinder the full absorption of iron, so eating other iron-containing foods as well is advised. Should your iron levels be low, a supplement is recommended.

Calcium is another element that those contemplating changing to a vegan diet may be concerned about. However, ample calcium can be obtained from broccoli, kale, grains and fortified dairy substitutes.

Because your body cannot produce omega 3 fatty acids, they must beobtained from food sources such as fish. However, it is simple to include a supplement of flaxseed oil in your diet.Flax seeds and flaxseed oil include the precursor to both omega 3 and 6.

When going plant-based, some people believe “if it’s vegan it’s healthy and slimming”. This is not true. Veganism and vegetarianism are healthier, but a balance must still be maintained.

Eating healthy carbohydrates rather than junk food is crucial. Vegan foods can contain a lot of fat and can be just as fattening as fast food. For instance, coconut cheese made from plants taste wonderful but contains significant levels of saturated fat, which, when consumed in excessive quantities can lead to heart disease, obesity, insulin resistance, and diabetes.

A nutritionist can help you ensure that your diet is balanced and contains everything your body needs.

Picture: Chad Montano/Unsplash

Tasty vegan recipes

Meatless? Not a problem. Dairy-free?

All good! We will put the two together for you. Eating vegan is easier than you think, and with these easy yet flavourful recipes, you will be eating and feeling your best. Grab some fresh produce and get started!

VEGAN CARAMEL CHOCOLATE ALMOND FUDGE BARS

Yields: 24 bars Ingredients

Caramel fudge bars

cup flaxseed

cup hemp seeds

1 ½ cups raw almonds

1 ½ cups rolled oats (gluten-free)

600g Medjool dates, pitted and quartered

tsp vanilla extract

Pinch salt

Chocolate almond topping

cup raw almonds

tbsp unrefined coconut oil

tbsp rice malt syrup

tsp vanilla essence

1 cup cocoa powder

Method

Caramel fudge

Line a loaf tin with baking paper and set it aside. Add the flaxseed and hemp seeds to a high-speed blender and blend until the seeds

are of fine consistency.

Add almonds and rolled oats and blend until they too are a fine consistency.

Add dates, vanilla, and salt and blend until everything comes together and looks like fudge. Press the mixture evenly into the pan, then refrigerate while making the chocolate topping.

Chocolate almond topping

Preheat the oven to 180ºC.

Place the almonds on a baking tray lined with baking paper. Bake for 8 minutes or until slightly brown – the almonds will smell nutty when they are done. Allow almonds to cool. Once cooled, chop into small piecesand set aside.

Add coconut oil, rice malt syrup, and vanilla into a saucepan on low heat. Take off the heat and whisk in cocoa powder until smooth. Pour this over the refrigerated caramel layer and spread evenly. Sprinkle over chopped almonds.

Refrigerate for 5 to 10 minutes to allow the chocolate to set. Refrigerate for a further hour to set before cutting.

LUTHO PASIYA
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¾
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6
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AUTUMN AVOCADO, PLUM, TOMATO, AND SESAME SEED SALAD

Serves: 6 – 8

Ingredients

2 ripe avocados, peeled, stoned, and quartered

600g mixed ripe assorted tomatoes

3 ripe plums, pitted and sliced into wedges

6 spring onions, sliced on the diagonal

A handful of chives, roughly chopped

For the sesame seed dressing

1 clove of garlic, finely chopped

30ml red wine vinegar

10ml fish sauce (optional, omit for vegan)

10ml soya sauce

125ml avocado or canola oil

30ml toasted sesame seeds (reserve 1 teaspoon for garnish)

5cm ginger, finely grated

30ml caster sugar

Pinch of chilli flakes, (optional)

Method

Start by making the dressing; place all the ingredients in a screw-top jarand shake well to combine. Allow to stand and infuse while you make thesalad.

To make the salad; arrange the avocado quarters, tomatoes, and plum slices on a large platter, and sprinkle over spring onions, chives,and reserved sesame seeds.

Serve drizzled with sesame dressing. Serve immediately. Recipe by the South African Avocado Grower’s Association.

VEGAN PUB SLIDERS

Serves: 4-8 Ingredients

For the sauce

2 tbsp plant-based mayonnaise

1 tbsp tomato sauce

1 tsp sweet pickle relish

½ tsp granulated sugar

½ tsp white vinegar

½ tsp freshly ground black pepper

For the sliders

340g plant-based ground meat ¼ tsp fine salt ¼ tsp freshly ground black pepper 8 slider hamburger buns 4 slices of plant-based cheese 4 tsp vegetable oil, divided ¼ cup finely chopped yellow or white onion, divided ¼ cup water, divided Method

Make the sauce.

In a small bowl, whisk together the mayonnaise, ketchup, relish, sugar, vinegar, and pepper.

Make the sliders.

Fold a sheet of parchment paper in half, then unfold it. Using your moistened hands, pinch off and roll the ground meat into 8 balls (42g each).

Put one ball on one side of the parchment paper, fold the other side over, and use a clear pie plate or baking dish to press the ball into an even 7.5cm-wide patty. (Using something made of glass helps you see the size of the patty as you're pressing.)

Transfer to a platter or a baking sheet and repeat with

the remaining balls. Sprinkle the patties with salt and pepper and refrigerate for at least 15 minutes and up to 24 hours.

Divide the sauce evenly among the bun bottoms and arrange them on a serving platter.

Stack the cheese and cut it into quarters (for 16 pieces).

In a large non-stick pan over medium-high heat, heat 2 teaspoons of the oil until just smoking.

Using a spatula, transfer four patties to the skillet.

Sprinkle a total of 2 tablespoons of the onion over the tops of the patties and press firmly into the patties with the back of the spatula.

Cook the patties until well browned on the first side, about 1 minute.

Flip the patties and top each with 2 pieces of cheese and add the bun tops.

Add two tablespoons of water to the pan beside the patties (being careful to not wet the buns), cover, and cook until the cheese is melted, 90 seconds.

Transfer the sliders to the prepared bun bottoms, tent with aluminium foil, and set aside while cooking the remaining patties.

Repeat with the remaining two teaspoons of oil, four patties, two tablespoons of onion, bun tops, and two tablespoons of water. Serve warm.

The recipe is adapted from "Cooking With Plant-Based Meat" by America’s Test Kitchen (2022)

VEGAN pub- sliders. | Tom McCorkle
.

Tasty vegetarian recipes

MUSHROOM AND LEMON RISOTTO

Serves: 6-8

INGREDIENTS

Going meat-free can be difficult for anyone new to vegetarianism, but now is the perfect opportunity to indulge in different meal options that are rich in new flavours, vegetables, and colours. Not only are these recipes spectacular in the flavour category, but they are also low in fat, high in fibre and antioxidants, and packed with vitamins and minerals.

Risotto base

2 litres of mushroom stock

2 tbsp olive oil

2 tbsp butter

1 onion finely diced

2 garlic cloves, minced

1 tsp chilli flakes

2 cups arborio rice

250ml dry white wine or a splash of brandy

Salt and pepper, to taste

To finish off the risotto

Zest of 1 lemon

50g butter, cut into cubes

60g parmesan, finely gratedMushrooms

2 tbsp olive oil

500g mixed cultivated mushrooms, sliced 5 sprigs thyme

2 garlic cloves, finely grated

2 tbsp butter

2 tbsp fresh lemon juice

Salt and pepper, to taste

To serve: Parmesan shavings, micro herbs, and lemon zest

METHOD

Keep mushroom stock warm in a pot onthe stove.

For the risotto base: Heat olive oil and butter in a large pot. Add onion and a pinch of salt and cook until the onion is

very soft. Add the garlic and chilli flakes and cook until fragrant.

Add rice and stir well. Toast the rice until the grains are translucent around the edges and begin to brown. Add wine and stir until wine is completelyabsorbed.

Reduce heat to medium-low, and ladle in hot mushroom stock, stirring constantly and allowing liquid to absorb fully before adding more. Keep adding stock until the rice is creamy but remains al dente. Adjust seasoning.

Switch off the heat. Stir through thelemon zest. Add the final butter and parmesan. Stir quickly and then place the lid on the pot and leave until serving.

For the mushrooms: Heat oil in a large frying pan. Add mushrooms and season with salt and pepper.

Cook, tossing occasionally, until golden browned and tender.

Add thyme, garlic, and butter and cook until the garlic softens and the butter is golden brown.

Remove from heat and add lemon juice. Toss to coat and discard the thyme sprigs. Divide risotto among bowls. Top each with a few spoonfuls of themushroom mixture.

Serve with micro herbs, an extra grating of lemon zest, and parmesan.

Recipe by the South African Mushroom Farmers' Association.

Lutho Pasiya

INGREDIENTS

8-10 small potatoes

2-3 tbsp olive oil 2-3 tbsp mixed chopped herbs like basil and oregano

1-2 cloves of garlic, minced Salt and pepper

METHOD

Preheat the oven to 200 degrees Celsius. Slice the potatoes in half, then each half into four pieces, and lay evenly on a lined baking sheet and possibly facing up. Do not let the fries touch each other, so they get super crispy. Mix the oil with garlic and season with salt and pepper and drizzle over the potatoes.

Toss well and bake for 20-25 minutes or until golden.

Take out of the oven and sprinkle on the herbs and serve with vegan tzatziki. Enjoy! Recipe by Vegan Got Game.

Serves: 4

INGREDIENTS

30ml olive oil 350g zucchini or baby marrow, sliced 30g wild rocket 6-8 eggs (boiled to your preference) 2 spring onions, sliced Salad 100mldressing olive oil 1 lemon, juiced 1 tsp crushed garlic ½ tsp dried chilli flakes

Salt and pepper to taste

METHOD

Slice the zucchinis in quarters lengthways. To char the zucchini, use a large skillet, sauté in olive oil over medium to high heat, season with salt and pepper andset aside.

In a flat salad dish or platter, layer the wild rocket leaves, zucchini, halved boiled eggs, and sliced spring onion.

For the dressing:

In a glass jar, add olive oil, juice of one lemon, garlic, dried chilli flakes, salt, and pepper to taste. Shake and dress the fresh salad just before serving. Recipe by the South African Poultry Association.

SUPER CRISPY GARLIC AND HERB FRIES
EGG SALAD WITH ZUCCHINI AND WILD ROCKET.