The Vegan SA eMag Issue 1

VEGAN SA JANUARY 2024 ISSUE 1

Meatless TOP VEGAN ALTERNATIVES

NOURISH YOUR SOUL A WHOLSESOME 7-DAY VEGANUARY MEAL PLAN

THE

SWEETEST THING 10 VALENTINE'S VEGAN BITES

ETHICAL

GLAM

SOUTH AFRICA'S PREMIER BEAUTY BRANDS

contents

01 Editor’s Note 02 Mythbusting the Vegan Lifestyle

Uncover the truth behind vegan living with our myth-defying insights and lifestyle revelations.

05 7-Day Veganuary Meal Plan

Embark on a plant-based journey with our beginner-friendly recipes and a week-long Veganuary meal guide.

12 Top Meat Alternatives

Explore delicious plant-based proteins with our guide to top meat alternatives.

13 Ethical Glam

Discover the world of conscious beauty with our feature on ethical glam, showcasing cruelty-free cosmetics, sustainable skincare, and eco-friendly beauty.

16 10 Delectable Valentines Day Treats

08 Green Architecture

Indulge in romance with our collection of 10 sweet vegan delights for Valentine's Day, featuring irresistible desserts perfect for the occasion.

11 Summer Smoothies

27 Valentines Day Gift Ideas

Explore the fundamentals of green architecture, understanding its core principles.

Refresh your taste buds with our collection of invigorating summer smoothies, featuring seasonal fruits and nutrition-packed blends.

Show your love thoughtfully with our curated Valentine's gift ideas, offering vegan-friendly options to suit every budget.

Editor's Note Step into the world of The Vegan SA Magazine as we unveil our first edition—a diverse tapestry of myth-busting revelations, tantalizing recipes, and eco-conscious living. Ever wondered about the myths surrounding veganism? We've got you covered with insightful perspectives that debunk common misconceptions.

Prepare your taste buds for a delectable 7-day Veganuary meal plan that not only simplifies your vegan journey but also makes every bite a flavorful delight. Explore the intersection of sustainability and design with our feature on green architecture, showcasing innovative ways to build a greener future.

As Valentine's Day approaches, indulge in the sweetness of our featured treats and explore thoughtful gift ideas that align with your compassionate values. This edition is a celebration of mindful living, showcasing the myriad possibilities that come with embracing a plantbased lifestyle.

But the heart of The Vegan SA is the community, and we want to hear your stories. Whether you're a seasoned vegan or a recent convert, share your journey with us. Your experiences can inspire others and foster connections within our growing community.

Thank you for joining us in this inaugural edition.

Here's to a magazine that informs, inspires, and paves the way for a more compassionate and sustainable world.

With plant-powered excitement,

Vyaksha Singh Editor in Chief The Vegan SA

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MYTHBUSTING THE VEGAN LIFESTYLE Join us on a journey to debunk common misconceptions that often shroud the vibrant world of plant-based living. We'll take a closer look at some of the prevailing concerns, such as protein deficiency and nutritional imbalances, that might discourage individuals from embracing this compassionate and sustainable way of life. Let's dive in!

Countless plant-based sources rich in protein exist, and remarkably, many are deemed healthier alternatives to animal products. These sources boast higher protein content per calorie than meat. Consider the diverse array of options: lentils, beans, peas, nuts, mushrooms, soya products (such as tofu), broccoli, quinoa, and even pasta – the list is extensive.

1. Protein Prowess

Even for those engaged in rigorous exercise or muscle-building pursuits, achieving the necessary protein intake is entirely feasible with a plant-based diet. "The Game Changers," a renowned Netflix documentary, explores the myriad benefits of plant-based eating for athletes, spotlighting success stories within the vegan athletic community.

The misconception that vegans struggle to obtain sufficient protein from plant-based diets is a prevailing myth, yet one that has been consistently debunked.

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2. Vegans Can't Get Enough Calcium In tandem with the preceding misconception, the belief that vegans struggle to attain sufficient calcium is widespread. This misunderstanding often arises from the inaccurate notion that dairy products stand as the primary or sole reservoir of calcium.

Much like protein, calcium is abundantly present in various plant-based foods.

Surprisingly, some plant-derived sources of calcium are more efficiently absorbed by the body than dairy milk, with kale being a notable example.

It's noteworthy that virtually all protein sources, including those derived from animals like cows and chickens, trace their origin back to plants.

In essence, the plants consumed by animals are broken down and transformed into protein.

The average recommended daily protein intake stands at 42 grams.

Interestingly, while nonvegetarians often consume nearly 80 grams, both vegetarians and vegans typically surpass their protein requirements by 70 percent, averaging over 70 grams daily.

Consider the achievements of notable athletes such as MMA/UFC fighters Mac Danzig, Jake Shields, and James Wilks, or multisport athletes like Brendan Brazier, Rip Esselstyn, and Ben Bostrom. Professional triathlete and Ultraman World Champion Hillary Biscay, ultramarathoners Scott Jurek and Michael Arnstein, and the versatile Jason Lester – all testify to the efficacy of sourcing protein from plant-based options.

Vegan-friendly calcium sources encompass cabbage, broccoli, kale, and other leafy green vegetables, tofu, fortified plant milks, almonds, chia and sesame seeds, as well as beans and pulses. It's essential to note that white and brown flour, fortified with calcium, is mandated by law in certain regions.

The consensus among these athletes is clear: rather than relying on steak, milk, eggs, or whey supplements, choose to consume lower on the food chain. Opt for protein-rich plant sources like various beans, almonds, lentils, hemp seeds, spirulina, and quinoa. Even lessconcentrated sources such as potatoes, sweet potatoes, and bananas prove effective in meeting your protein needs. It's a testament to the vitality and strength that a well-balanced, plant-based diet can provide.

Even for non-vegans, diversifying calcium sources in one's diet proves to be a healthier option. According to a study by Storhaug et.al, the prevalence of lactose intolerance in South Africa is 81%, rendering dairy products challenging to digest. Additionally, whole milk carries a high-fat content, rendering it a less healthy source of calcium when compared to a spectrum of plant-based alternatives.

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3. Vegans Can't Get Enough Nutrients and Vitamins

Iodine Similarly to B12, iodine is naturally acquired by animals through grazing or sea life consumption. Farm animals often receive supplements to prevent deficiency, given their limited exposure to natural sources. While some plants contain minimal iodine, it's not considered a reliable source. Seaweed serves as an excellent option, but careful moderation is advised due to potential excessive intake.

Vegans can reliably supplement iodine in their diet.

Many individuals mistakenly assume that a vegan diet falls short in providing the essential nutrients and vitamins crucial for a healthy life.

However, as demonstrated with protein and calcium, plant-based foods offer a rich array of nutrients. The sole exception to this is vitamin B12, a topic we'll delve into shortly.

Here's a breakdown of some nutrients and vitamins frequently subjected to misconceptions:

Omega-3 and Omega-6 Fats Contrary to the belief that these essential fats are exclusive to oily fish, plant-based sources offer a wealth of omega-3 and omega-6. Seeds (pumpkin, sunflower, flax, and chia), walnuts, seaweed, and soya spread are excellent veganfriendly options.

Iron Iron deficiency, the most common deficiency globally, affects both meat eaters and vegans alike due to various factors. Dietary choices, absorption-affecting foods, and menstruation can contribute. Thankfully, iron abounds in numerous plant sources—lentils, chickpeas, kidney beans, tofu, cashews, kale, quinoa, pumpkin seeds, dried apricots, figs, and raisins.

Balancing intake is key due to variations in conversion efficiency within the body. While planning meals around omega intake might be complex for some, an algae-based supplement can provide a suitable solution. It's worth noting that algae, a primary source for fish, often receives additional omega supplementation in the diets of farmed fish.

Vitamin B12 A concern often raised in the vegan context, vitamin B12 primarily derives from animals and animal products. While vegans can meet their B12 requirements, reliable sources include supplements or fortified foods. Interestingly, the conventional understanding of how omnivores acquire B12 is often misunderstood.

Farmed animals, commonly perceived as the source, frequently receive supplements, making them intermediaries for B12 intake.

Vegans can ensure sufficient B12 intake through supplements or fortified foods like nutritional yeast, vegan spreads, breakfast cereals, and plant milks.

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VEGANUARY 7-DAY MEAL PLAN

Monday

Tuesday

Breakfast

Breakfast

Avocado Toast with Cherry Tomatoes

Berry Smoothie Bowl

Lunch

Lunch

Chickpea Salad Bowl with Quinoa

Hummus and Veggie Wrap

Dinner

Dinner

Spaghetti Aglio e Olio with Roasted Vegetables

Thai Red Curry with Tofu and Jasmine Rice

Snack

Snack

Fresh Fruit Skewers

Almond Butter and Banana Sandwich

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Wednesday Breakfast Overnight Oats with Chia Seeds and Mixed Berries

Lunch

Lentil and Vegetable Stir-Fry

Dinner Stuffed Bell Peppers with Couscous

Snack

Roasted Chickpeas

Thursday Breakfast

Vegan Pancakes with Maple Syrup and Berries

Lunch

Quinoa Salad with Roasted Vegetables

Dinner

Black Bean and Corn Tacos with Guacamole

Snack Mixed Nuts

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Veganuary 7-Day Meal Plan

Friday

Saturday

Breakfast

Breakfast

Peanut Butter and Banana Smoothie

Vegan Breakfast Burrito

Lunch

Lunch

Mediterranean Falafel Bowl

Spinach and Mushroom Quesadillas

Dinner

Dinner

Sweet Potato and Chickpea Coconut Curry

Vegetable Curry with Basmati Rice

Snack

Snack

Sliced Apple with Almond Butter

Veggie Sticks with Hummus

Sunday

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GREEN

Architecture In an era where environmental awareness takes center stage, green architecture emerges as a beacon of innovation and responsibility.

What is Green Architecture?

Green architecture, also referred to as sustainable or eco-friendly architecture, transcends the conventional notion of creating buildings. It embodies a holistic approach that considers the environmental impact of structures, striving to achieve harmony between the built environment and the natural world.

At its core, green architecture aims to fashion spaces that are energy-efficient, resource-conscious, and conducive to the well-being of both occupants and the planet.

“GREEN ARCHITECTURE IS NOT A TREND, IT'S A NECESSITY.” – Unknown

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KEY FEATURES OF GREEN BUILDINGS: Efficient Use of Natural Resources Green buildings prioritize the judicious use of natural resources, seeking to minimize waste and maximize utility. This involves optimizing water consumption, curbing energy usage, and implementing sustainable landscaping practices.

Optimized Solar Energy Utilization Harnessing solar energy stands out as a hallmark of green architecture. Through strategic design and the integration of technology, green buildings maximize the harnessing of solar energy for heating, lighting, and power generation.

Built Using Sustainable Materials Material selection plays a critical role in green architecture. Sustainable materials, often sourced locally or recycled, take precedence to lessen the environmental impact of construction. This includes responsibly harvested timber, recycled steel, and ecofriendly insulation materials.

Optimized Waste Management Green buildings incorporate sophisticated waste management systems, laying emphasis on recycling and reusing materials. From construction waste to daily operational refuse, these structures aim for minimal environmental impact through efficient waste disposal practices.

Technology Integration The integration of cutting-edge technology is integral to green architecture. From intelligent building systems optimizing energy usage to advanced HVAC systems, technology plays a pivotal role in enhancing the sustainability and efficiency of green buildings.

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Wildlife Preservation: The Karoo Wilderness Centre, South Africa, Architect: Field Architecture An epitome of green architecture in South Africa, the Karoo Wilderness Centre is a harmonious integration into the local landscape, employing various solutions to enhance energy efficiency and environmental preservation. Noteworthy among these solutions is the rainwater capturing system, ensuring optimal utilization of natural water resources and contributing to the Centre's selfsustainability.

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SUMMER

Smoothies

Pink Sunrise By: pickuplimes.com 1½ cups (360 ml) unsweetened coconut milk beverage 1 cup (150 g) frozen strawberries (swap for frozen bananas, or frozen blueberries) 1 cup (150 g) frozen raspberries (swap for fresh strawberries) 1 orange, peeled 1 carrot, coarsely chopped 1 medium raw beet, peeled, quartered ½ cup (75 g) frozen chopped zucchini (swap for frozen bananas) ½ cup (68 g) roasted unsalted cashews

Directions: 1. Add all ingredients to a blender and blend until smooth. Serve and enjoy immediately.

2. Nutrition tip: aim to use plantbased milk that is fortified with calcium.

3. Best to enjoy this smoothie immediately.

Mango Pineapple By: frommybowl.com 1/2-1 frozen banana 1 cup frozen mango 1/2 cup frozen pineapple chunks 1/2 cup unsweetened dairy-free yogurt 1-1 1/2 cups plain coconut or oat milk Optional: Juice of 1/2 lime 1-2 tablespoons Optional: 1 scoop vanilla protein powder

Directions: 1. Add the banana, mango, pineapple, yogurt, 3/4 cup milk, lime juice, and protein powder (if using) to a large high-speed blender.

2. Blend on high until smooth, adding additional liquid as necessary.

3. Serve chilled and enjoy!

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Green Smoothie By: minimalistbaker.com 1 medium banana (previously peeled, frozen and quartered) 1/2 cup mixed frozen berries 1 Tbsp flaxseed meal 1 heaping Tbsp natural, salted peanut butter 1/2 – 3/4 cup unsweetened vanilla almond milk 2 cups fresh spinach

Directions: 1. Place all ingredients in a blender and blend until creamy, adding more almond milk or frozen berries (or bananas) to thin/thicken, respectively.

2. Serve immediately or freeze to enjoy later. Although it is best when fresh.

Vegan SA Top Picks:

MEAT ALTERNATIVES In a culinary landscape once dominated by traditional protein sources, a remarkable revolution is taking place—one that's redefining the very essence of plant-based dining. As we delve into the heart of this transformation, our spotlight turns to the myriad of options that South Africa's vibrant vegan community now enjoys in the realm of meat alternatives.

Best Vegan Burger: Beyond Rounds Available at Woolworths.

Best Vegan Chicken: On The Green Side Available at Wellness Warehouse & onthegreenside.com

Best Vegan Boerewors: PlantLove Grabouw-Style Soya Sizzlers Available at Woolworths.

Best Vegan Mince: Plant Powered Protein Savoury Mince Available at Woolworths.

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BEAUTY WITHOUT CRUELTY Step into the world of cruelty-free beauty with our thoughtfully curated selection of South Africa's leading skincare brands.These ethical pioneers redefine self-care, blending ancient wisdom with modern formulations.

Join us in celebrating radiant beauty that's as kind to your skin as it is to the planet. Explore these brands at Clicks, online, or through various stockists nationwide.

Ethical Glam 13

Iwori Beauty of Africa Drawing inspiration from the earth and ancient wisdom, Iwori Beauty of Africa is a local brand crafting luxurious bath, body, hair, and skincare products. Their vegan-approved formulations are a testament to their commitment, never tested on animals and free from sulfates, silicones, and parabens.

Where to Find: Available at Clicks stores nationwide and online: iworibeauty.com

Hey Gorgeous Hey Gorgeous is a proudly South African brand renowned for its natural, sustainable, and luxurious skincare and cosmetics. Elevate your beauty routine with their handcrafted range, embodying the perfect blend of ethics and glamour.

Where to Find: Shop online at heygorgeous.co.za.

Cherish Beauty Cherish Beauty offers a transformative collection of high-performance natural products, committed to rejuvenating your skin and supporting a sustainable lifestyle.

Handcrafted on the coasts of KwaZulu Natal, their range includes face care products, aromatherapy rollers, serums, and gentle baby products.

Browse their extensive range for conscious, healthy, and beautiful living.

Where to Find: Order online at cherishbeauty.co.za

GUILT-FREE GLAM FOR THE CONSCIOUS SOUL. 14

Goodleaf Rooted in a passion for cannabis, Goodleaf curates a premium range of CBD lifestyle products, including skincare, drops, vapes, and beverages.

Committed to transparency and quality, all products are third-party tested, THCfree, and legal.

Where to find: Explore their chic concept store in Gardens or visit goodleaf.co.za.

Naturals Beauty A small, family-run business, Naturals Beauty is renowned for handcrafted products with fresh natural ingredients.

Their range spans R&R Baby, Kid’s, Teen, and Mature Skincare, all free from petrochemicals, parabens, and synthetic fragrances.

Naturals Beauty is dedicated to ethical, effective, and affordable skincare, never testing on animals and avoiding suppliers who conduct animal testing.

Where to Find: Explore their offerings at naturalsbeauty.co.za or find them at various stockists nationwide.

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10 Delectable Vegan Delights to

01 Decadent Chocolate Truffles By: minimalistbaker.com

1.

2.

3.

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02

Easy Vegan Chocolate

Melt finely chopped cocoa

By: minimalistbaker.com

butter in the mixing bowl.

1 cup finely chopped cocoa butter (packed)

Add maple syrup or agave nectar, mix until fluid, and

3-5 Tbsp maple syrup (or sub

remove from heat.

agave nectar with varied results)

Add cacao or cocoa

1/2 cup unsweetened cocoa

powder, vanilla, and sea

powder or cacao powder 1 tsp vanilla extract (optional)

salt, whisk until smooth.

1 pinch sea salt (optional // plus

Adjust sweetness and

more to taste)

flavor to taste.

Cacao nibs (optional // for topping)

Pour the chocolate into

SERVES 13 Instructions: Place 14 mini cupcake liners on a baking sheet.

Create a double boiler by boiling water in a saucepan and placing a mixing bowl on top.

cupcake liners, top with sea salt or cacao nibs.

Set in the freezer or refrigerator for about 10 minutes to firm.

Enjoy chilled or at room temperature. Store leftovers in a sealed container in the refrigerator for a week or in the freezer for up to a month.

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Vegan Peanut Butter Mousse Cups

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03

Fudgy Vegan Chocolate Brownies By: minimalistbaker.com 1 heaping cup almond flour

1. Combine almond flour, half of the dark chocolate chips, walnuts, cocoa powder,

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chopped dates and whisk

Vegan Peanut Butter Mousse Cups

to combine. Set aside.

By: minimalistbaker.com

baking powder, sea salt, and coconut sugar in a large mixing bowl. Add

2. Beat aquafaba until light

1/2 cup vegan dark chocolate

and fluffy, then add melted

1 14-ounce can full-fat coconut milk or

(chopped bar or chips)

coconut oil and vanilla.

coconut cream (chilled in the fridge

1/4 cup walnuts (optional) 1/3 cup cocoa powder 1/2 tsp baking powder 1/4 tsp sea salt

3. Mix in the remaining dark chocolate chips. ingredients, creating a

4 large medjool dates (pitted and

semi-tacky dough. Chill in

water for 20 minutes and then drain) 1/3 cup aquafaba (the brine/liquid in a can of chickpeas) 3 Tbsp coconut oil, melted 1/2 tsp vanilla extract

SERVES 12

overnight) 1/4 cup natural, salted peanut butter 1/4 cup powdered sugar

4. Add wet ingredients to dry

1/3 cup coconut sugar chopped // if dry, soak in warm

.

Instructions:

the refrigerator for 30 minutes.

5. Preheat oven to 190°C and line a baking sheet with parchment paper.

6. Scoop 1 1/2-tablespoon amounts of dough onto the baking sheet, gently pressing down to form small discs.

7. Optionally, top with additional chocolate chips and walnuts.

8. Bake for 12-17 minutes until puffy and the top is dry.

9. Cool for 5-10 minutes, then transfer to a wire rack or plate.

10. Enjoy immediately or cooled. Store leftovers in a sealed container at room temperature for up to 3 days, in the refrigerator for 4-5 days, or in the freezer for 1 month.

1 1/4 cups semisweet dairy-free chocolate chips 1 Tbsp coconut oil

SERVES 14 Instructions: 1. Chill a large mixing bowl for 5 minutes in the freezer. Remove lid from coconut milk can and carefully scoop out the cream.

Reserve any clear liquid for other uses (smoothies, baking, etc.). Beat for 30 seconds, then add powdered sugar and whip again. Last, add peanut butter and stir well. Refrigerate.

2. Melt chocolate chips, mix in coconut oil, and set aside.

3. Arrange mini paper muffin liners, coat with melted chocolate, and refrigerate for 10 minutes.

4. Spoon peanut butter mousse into the cups, flatten the tops, and freeze for 10 minutes.

5. Drizzle or cover with the remaining chocolate, refrigerate until set.

6. Store covered in the refrigerator for up to a week or freeze for longer storage.

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Sign up now at The Vegan SA and savor the essence of compassionate living.

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1. Preheat oven to 350F. 2. Combine oat flour, potato starch, coconut flour, baking powder, and salt in

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Rosy Pink Vegan Cake Donuts with Pitaya Cashew Frosting By: sproutingzen.com

1 cup oat flour (120g) 1/4 cup potato starch (45g)

a mixing bowl.

3. Mix coconut milk, agave, vanilla, and melted coconut For pink frosting: 1 cup of cashews (soaked for an hour) 1/4 cup of light coconut milk from a can (this will be left over from the same can you used for donuts)

1/4 teaspoon of pink himalayan salt (2g) 1.5 cups of light coconut milk

4. Combine wet and dry ingredients to create a pourable batter.

5. Pour batter into a large

2 tablespoons of agave or maple

silicone donut pan, leaving

syrup

space for rising.

1/4 teaspoon of vanilla flavoring 2 to 3 teaspoons of pink dragonfruit powder or raspberry powder

6. Bake at 350 for 30-35 minutes, let cool in the pan, then transfer to a rack.

7. Prepare rosy pink frosting

SERVES 6

by blending soaked cashews, coconut milk,

1/4 cup coconut flour (30g) 2 teaspoons baking powder (7g)

butter in a separate bowl.

Instructions:

agave, vanilla, and pink

1. Preheat oven to 176°C .

dragonfruit powder.

2. Combine oat flour, potato

8. Once donuts are cool,

(326g – a little less than a full can)

starch, coconut flour,

spread pink frosting and

1/4 cup of agave or maple syrup

baking powder, and salt in

top with edible flowers or

a mixing bowl.

extra pink powder. Drizzle

(80g) 2 tablespoons of melted coconut butter 1 teaspoon of vanilla flavoring (6g)

3. Mix coconut milk, agave, vanilla, and melted coconut butter in a separate bowl.

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coconut butter for extra flavor.

Classic Vegan French Toast

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07

Classic Vegan French Toast By: mydarlingvegan.com

1 loaf French Bread, cut into 1" slices ⅓ cup chickpea flour 1 ½ cups soy or oat milk 2 tablespoon vegan butter or coconut oil 1 teaspoon vanilla extract ½ tsp ground cinnamon

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Vegan Valentine’s Day Chocolate Strawberry Cookies

By: sweetvegansara.com

1 1/2 cups almond flour 1/2 cup cocoa powder 1 cup date/coconut sugar 1/2 cup unsweetened applesauce 2 tsp vanilla extract Optional Decoration: 1/4 dark chocolate bar

1. Preheat oven to 350 degrees.

2. In a large bowl, mix almond flour, cocoa powder, and date sugar.

3. Add applesauce and vanilla, creating a thick dough. Mix by spoon and then with hands.

4. Press and spread the dough on parchment or wax paper. Use a heartshaped cookie cutter to cut out cookies.

5. Place cookies on a lined sheet and bake for 20 minutes.

6. Let cookies cool on the

1/2 cup freeze dried strawberries,

sheet for 20 minutes

blended into powder

before removing.

SERVES 14 Instructions: 1. Preheat oven to 176°C.

7. Optionally, melt dark

maple syrup, for topping 1 cup fresh berries, for topping

Combine wet and dry

ingredients to create a SERVES 6 pourable batter.

Pour batter into a large silicone donut pan, leaving Instructions: space for rising.

1. Preheat griddle to 176°C and Bake at 350 for 30-35 melt 1 tablespoon vegan butter minutes, let cool in the pan, or coconut oil. then transfer to a rack.

2. Blend chickpea flour, soy milk, Prepare rosy pink frosting vanilla, and cinnamon until by blending soaked smooth. Pour into a dish. cashews, coconut milk, 3. Place sliced bread in the batter, agave, vanilla, and pink allowing one side to soak for 15dragonfruit powder.

20 seconds, then flip and soak Once donuts are cool, the other side. spread pink frosting and 4. Once griddle is hot, place top with edible flowers or soaked bread (2-3 pieces at a extra pink powder. Drizzle time) and cook 3-4 minutes per coconut butter for extra side until golden brown. flavor.

5. Remove from heat and top with

chocolate, drizzle over

maple syrup and fresh fruit.

cookies, and sprinkle with

Serve immediately.

freeze-dried strawberry powder.

8. Store leftovers in the refrigerator.

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Vegan Rasberry Coconut Panna Cotta

Vegan Salted Chocolate Caramel Pecan Turtles

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08

09

Vegan Rasberry Coconut Panna Cotta

Vegan Salted Chocolate Caramel Pecan Turtles

By: elephantasticvegan.com

By: heatherchristo.com

1 can full-fat coconut milk

2 cups Roasted Pecan Halves

1/2 cup defrosted raspberries

1 cup sugar

3/4 teaspoon agar powder

¼ teaspoon kosher salt

1/4 cup white sugar

1 tablespoon coconut oil ½ cup coconut cream

Raspberry sauce:

1 cup vegan chocolate chips

1 cup defrosted raspberries

sea salt (or kosher salt)

1 1/2 teaspoons white sugar

SERVES 12

SERVES 5-6

Instructions:

Instructions:

1. Prepare a sheet pan with a

1. Blend 1/2 cup defrosted

silpat or parchment paper.

raspberries with coconut

2. Heat sugar in a saucepan

milk in a blender until

until liquefied, stirring

smooth.

constantly until pale

2. Strain the raspberry-

golden brown.

coconut mixture through a

3. Stir in coconut oil, coconut

nut milk bag into a pot.

cream, and salt until

3. Whisk in agar powder and

smooth golden brown

sugar, bring to a boil, and

caramel.

simmer for 2-3 minutes.

4. Immediately stir in pecans

4. Fill the mixture into small

and spoon the mixture

containers and refrigerate

onto the prepared sheet

overnight.

pan.

5. Simmer defrosted

5. Allow caramel to set up,

raspberries with sugar for

then melt chocolate chips

the raspberry sauce, then

and drizzle over the

mash.

pecans, sprinkling with sea

6. To serve, loosen the panna

salt.

cotta from the edges, and

6. Let the turtles set up and

top with the warm

store in the freezer or an

raspberry sauce.

airtight container until

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ready to serve.

1. Soak cashews for at least 1 hour or overnight; strain silken tofu.

2. Prepare shortcrust pastry by mixing dry and liquid ingredients, rest for 30

10

Vegan Tiramisu Tarts By: thecookingflea.com

minutes.

‘Mascarpone’ filling:

3. Make 'Mascarpone' filling

60g/½ cup cashews

by blending drained

290g silken tofu

cashews and other

3 tbsp soya milk 2 tbsp rapeseed oil 5 tbsp maple syrup Vanilla extract

ingredients until smooth.

4. Preheat oven to 180°C and stretch pastry, cut into circles, and blind-bake for

Decoration: 40g vegan white or dark chocolate Cocoa powder for dusting

10 minutes.

5. Melt chocolate using a bain-marie.

Shortcrust pastry: 180g/1½ cups plain flour 40g/3 tbsp brown sugar 5g (1 tsp approx.) baking powder 40g/2½ tbsp rapeseed oil 30g/2 tbsp unsweetened soya milk 20g/1½ tbsp espresso A pinch of salt

6. Once tart shells are

SERVES 12

cooled, spread chocolate at the bottom, set in the

Instructions: 1. Soak cashews for at least 1 hour or overnight; strain silken tofu.

fridge, and fill with 'Mascarpone.'

7. Dust with cocoa powder

2. Prepare shortcrust pastry

and store in an airtight

by mixing dry and liquid

container in the fridge for

ingredients, rest for 30 minutes.

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up to two days.

VEGAN VALENTINE'S DAY GIFT IDEAS FOR EVERY WALLET 27

Gifts under R200 Good Stuff Nourish & Flourish Mega Pamper Hamper Available at Dischem for R169.95

Gifts under R500

British Rose Small Gift Set

Personalised Very Vegan Snack Box

Available at The Body Shop for R460.

Available at Netflorist for R499.95.

Custom-Crafted Vegan Gift Hampers Tailored to Your Budget Available at Kaylee’s Market.

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NEXT ISSUE Dear Readers, Get ready for an exciting March 2023 issue of The Vegan SA Magazine! We'll be exploring the intriguing topic of whether dogs can thrive on a vegan diet, delving into the world of probiotics and their benefits for plant-based living. Additionally, discover creative ways to elevate your tofu game with diverse and delicious recipes.

Our feature story spotlights a remarkable South African vegan entrepreneur, offering insights into their inspiring journey and contributions to the growing vegan movement in the country.

Stay tuned for a magazine filled with informative articles, mouthwatering recipes, and inspiring stories. March is shaping up to be a month of discovery and celebration of the vibrant vegan lifestyle.

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Attention all eco-conscious entrepreneurs! Whether you've cultivated a delectable plant-based delight or pioneered sustainable innovations, The Vegan SA Magazine is the perfect canvas to showcase your green venture.

If your business aligns with our ethos of cruelty-free, vegan, and ecofriendly practices, seize the opportunity to connect with a community dedicated to mindful living. From plant-based eateries to sustainable fashion lines, advertise with us to reach an audience passionate about making ethical choices for a greener future. Let your brand shine in the heart of conscious living.

Email us for more information: thevegansamagazine@gmail.com.

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