The Vegan SA Blog

Easy Vegan Dinners to Fill You Up

Posted on 30 September 2017

An article by D. Scott Carruthers …

The idea that vegan cooking leaves you hungry comes from the people who have no idea how to put together a satisfying vegan meal! Vegan cooking is not about finding substitutes for meat. It is about finding amazing ways to use the millions of vegan ingredients we have available to us! Think about all of the plant based foods that can be combined into colorful, nutrient rich meals! These foods are packed with the vitamins and minerals that your body needs.

Here are 5 east vegan dinners that will leave you feeling full, fed, and energized:

Lentil And Root Veggie Delight by D. Scott Carruthers

1. Lentil And Root Veggie Delight

Cook the lentils until they are tender. At the same time, begin cooking the cubed butternut squash, beets, turnips, and rutabaga (a yellowish root vegetable that looks like a large turnip but tastes a little sweeter). Add in a can of diced tomatoes as well as some water and Italian herbs and spices. Toss in your lentils and let everything cook together until all of the root vegetables are soft.

This vegan dish is great served over basmati rice.


Bean and Cilantro-Rice Burrito by D. Scott Carruthers

2. Bean and Cilantro-Rice Burrito

Vegan burritos are every bit as satisfying as Mexican meat burritos, and leave you feeling fed but not heavy or lethargic. Fill a wheat tortilla wrap with warmed beans and cilantro rice (just mix white rice with finely chopped cilantro and a squeeze of lime).

Next, top it all off with guacamole, corn, fresh tomato, and shredded lettuce.



Seitan Stew by D. Scott Carruthers

3. Seitan Stew

Seitan is a meat substitute made with fermented wheat gluten. This is a great protein source for anyone who feels like they have reached their soy intake limits. Seitan does really well in stews because the hearty texture of the grains absorb a great deal of moisture and flavor. I love making stew with a vegetable, red wine and rosemary flavored broth.

I add in carrot, potato, celery, onion, and seitan, and cook for hours.


Hearty Chili by D. Scott Carruthers

4. Hearty Chili

Yet another hearty and satisfying vegan meal can be made in the style of a chili. Use kidney beans, onion, chopped green peppers, corn, and black back beans. Cook all of this in a crock-pot or on the stove top in a chili foundation made with tomato paste, crushed tomatoes, water, and chili spices.

This can be served with fresh baked tortilla chips (just bake tortilla slices that have been tossed in olive oil and sea salt), or on top of rice or pasta.


5. Veggie Dumplings and Rice

Veggie dumplings are easier to make than you might think. Stores sell pre-made dumping cases that are ready to be hand filled with a lovely veggie medley. You can chop up cabbage, collard greens and kale and mix this with shredded zucchini and carrots. For a meatier taste toss in some mushrooms or a meat substitute.

Next, boil, steam or fry your dumplings (your choice!) and serve with rice.


D. Scott CarruthersOpens in a new window has been interested in all things related to food since he was just a child. While in college he started a popular food blog which then translated into a column at the local paper. As Carruthers became known as a food expert he continued to explore the culinary arts.

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Vita AID mousse and protein shake

Posted on 30 September 2017

Vita AID vanilla mousseVita-Aid Vegan Mousse is a clean label, sugar free, quality product made from all-natural, gluten-free ingredients. It is available in 2 delicious flavours, Cocoa 160g and Vanilla 135g. It is light, low fat, vegan, low salt, high in fibre and is gluten free. The Vita-Aid Vegan Mousse is easy to put together, and gives you the choice of preparing either vegan or vegetarian mousse.

Vita-Aid™ Vegan Protein Shake with organic maca is a blend with brown rice protein, beet fibre and maca powder. It is free from animal by-products, gluten free, contains no soya protein and is non-GMO. Rice protein powder contains high amounts of several essential amino acids and is a hypoallergenic source of supplemental protein. Maca powder is an adaptogen so it adjusts to your body’s metabolism, working with your body for optimum results. Maca assists with building the immune system, increasing energy levels, athletic performance and memory. It has relatively high amounts of absorbable plant-based nutrients, including protein, fibre, calcium and magnesium. Vita-Aid™ Vegan Protein Shake with Organic Maca is ideal for adding to your breakfast, lunch or dinner smoothie. Vita-Aid™ Vegan Protein Shake is available in two flavours, Vanilla (300g & 600g) and Chocolate (300g & 600g).

Available in South Africa in November 2017.

Visit the Vegan SA website directory for more vegan food choices in SA.

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Nourish’d Café and Juicery, Cape Town

Posted on 30 September 2017

A trendy, planet loving juice bar and deli situated in a sunny spot at the top of Kloof Street. Their ambition is to be as environmentally friendly as possible, by being extremely conscious and aware of the quality of all their products and ingredients. They believe that living in harmony with nature is vitally important for our health, physical strength and spiritual balance.

Breakfast options:

• Overnight Oats:
– Gluten Free Oats soaked in homemade almond mylk, topped with Tash’s granola and fresh fruit.
• Cocao Chia Pots:
– Organic chia seeds soaked in raw cocao powder, blended with banana and homemade almond mylk, topped with Tash’s granola and fresh fruit.
– Organic chia seeds soaked in raw cocao powder, blended with banana and coconut milk, topped with Tash’s granola and fresh fruit.
• Winter Warmer Oats:
– Warm gluten free oats, almond mylk, almond butter, organic raw cocao powder, maca powder, cinnamon, chia seeds, topped with Tash’s granola and fresh fruit.
• Smoothie bowls:
– A variety of delicious smoothies to choose from, topped with Tash’s granola and fresh fruit.
• Granola breakfast bowl:
– Tash’s homemade granola, topped with fresh fruit, served with homemade almond mylk.

Lunch options:

• Toasts:
– A variety of toast options on either sourdough, 100% rye or gluten free bread
• Gourmet Sandwiches
– A variety of 3 different gourmet sandwiches, on either sourdough, 100% rye or gluten free bread
• Smoothie bowls (people order this throughout the day)
– A variety of delicious smoothies to choose from, topped with Tash’s granola and fresh fruit

MONDAY / FRIDAY: 7:00 AM – 5:00 PM
SATURDAY: 9:00 AM – 1:00 PM

Visit the Vegan SA directory for more vegan-friendly restaurants in Cape Town.

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Organica online store

Posted on 22 September 2017

Organica online storeOrganica is an online organic store designed to make it easy for you to make healthy lifestyle choices. Their aim is to assist you to make the right choices in the products that you give to your family and use in your home, which is why they stock a range of products that are completely free from any harmful chemicals or toxins.

Visit the Vegan SA directory for more vegan-friendly online stores in South Africa.

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The Bespoke Artichoke online store

Posted on 13 September 2017

The Bespoke ArtichokeThe Bespoke Artichoke is the go-to internet store for the vegan consumer in South Africa. They endeavour to make living ethically that much more convenient in South Africa for fellow vegans and have done the label-checking for customers. All featured body products are palm oil free, and their cruelty free status has been confirmed by either Beauty Without Cruelty or the Leaping Bunny Org.

They also have vegan apparel and accessories to help you wear your heart on your sleeve, and even one or two items for the home. They haven’t forgotten about the kids, and pets are also catered for.

They are so excited to be doing something that they love, and they look forward to growing and learning along the way.

Visit the Vegan SA directory for more vegan-friendly online stores in South Africa.

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Zang Chocolate

Posted on 3 September 2017

Zang ChocolateDesigned to give you a pick-me-up when you need it most. Each ZANG chocolate bar has the same caffeine content as a cup of coffee or a 250 ml energy drink, making ZANG the first chocolate in South Africa to bring this function to delight.

ZANG’s dark chocolate is dairy free and vegan friendly and comes in 2 sizes – regular and bite sized.

Available at most petrol station shops and Pick n Pay stores throughout the country.

Visit the Vegan SA website directory for more vegan chocolate in South Africa.

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Green Vine Eatery, Cape Town

Posted on 3 September 2017

Green Vine Eatery, Cape TownGreen Vine is located on the beautiful Silvermist Organic Wine Estate on Constantia Nek, surrounded by spectacular views, natural timber decks, rolling lawns, and the 12 Apostles mountain range. Open daily for delicious locally sourced food and wine tasting.

Vegan options include: Flatbreads, Vegetable Parcels, Garden Salad, Rocket Bowl, Forest Pizza with dairy-free cheese, Woodlands Pizza (no cheese), Breakfast Forest Pizza with dairy-free cheese, The Constantia (Potato rosti with avo, mushrooms, herb pesto), Oh So Boho (Quinoa, seeds, rocket, roast veggies with herb pesto), Vegetables Parcels (Seasonal Veggie Spring Rolls & Bean Balls, Served with Homemade Beetroot Chutney), Roasted Aubergine served on a wrap or farm bread, Sides such as sweet potato fries, skinny fries, onion rings, caramelized onions, and marinated olives. Almond milk available.

Their new chef is currently working on a vegan friendly dessert menu. The Silvermist Organic Wine is vegan friendly.

Open daily for breakfast & all day delicious food.

Visit the Vegan SA directory for more vegan-friendly restaurants in Cape Town.

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Massimo’s of Hout Bay

Posted on 29 August 2017

Massimo's restaurant of Hout BayA family establishment at Oakhurst Farm Park, Main Road, run by Massimo (from Piemonte, northern Italy) and Tracy, his English wife. They are driven by a passion for good, wholesome food, sourced ethically where possible. Their aim is to leave a small footprint, so they recycle and re-use extensively. Their menu contains many initiatives supporting the local community, and customers are invited to ‘pay it forward’ by buying a virtual slice of pizza for someone in need.

They aim to provide a menu that demonstrates there are many Italian vegan choices without having to go too far from traditional foods. The separate vegan menu offers an array of tapas, pizzas, pastas, salads, and a chocolate ice-cream and sauce for dessert.

Open lunch and dinner, 7 days per week.

Visit the Vegan SA directory for more vegan-friendly restaurants in the Cape Peninsula.

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Review: The Detox Juice Bar

Posted on 20 August 2017

A review of The Detox Juice Bar, Cape Town …

Situated in the colorful Bo-Kaap in Cape Town, Detox Juice Bar serves an array of delicious, organic, cold pressed juices and superfood smoothies to tantalize your taste buds while giving your body the health kick it deserves. They also have a small selection of healthy and vegan friendly snacks on display.

Detox Juice Bar Lamborgreenie juice

Over the winter I have been feasting on delicious vegan foods and indulging a little more than I should have. So I decided to do a 3 day Juice fast to give my body a Spring Clean so to speak. This was my experience:

Pre Cleanse: Detox Juice Bar recommends cleaning up your diet at least 3 days prior to your cleanse. Cutting back on the caffeine and alcohol is a good idea.

Day 1: In the 3 day juice cleanse you receive 5 bottles of juice per day 300 ml each. There are 3 flavours to choose from – green, red and orange. The green juice or “Lamborgreenie” contains spinach, kale, apple, celery, Himalayan sea salt and Cayenne pepper. It’s a little spicy and tastes like green apples. The Red or “Heartbeet” contains beetroot, cucumber, mint, carrot, apple and aloe vera. This is a lovely sweet and refreshing juice. The orange “Ginger Rabbit” ingredients include carrots, ginger, orange, lime and turmeric. This one also has a kick thanks to the spicy ginger.

The first day took some getting used to. Having to drink all my meals, I wasn’t sure which juice to drink first or in what order and how much time I needed to wait between juices. They all tasted great though and I didn’t feel hungry at all.

Day 2: The morning of day 2, I stepped on the scale for interest sake and I had lost 1 kg. I felt really light and energized, I even went for a walk, but all that changed in the afternoon when my energy dipped and I started experiencing the dreaded detox symptoms. Fatigue started to set in, I felt agitated and achy. My head started to hurt and I felt a little dizzy when standing up. I also started cravings solid food at this time and I was beginning to fantasize about all the delicious fruit I was going to devour after my fast ends. This was definitely the hardest day for me.

Detox Juice Bar juice range

Day 3: Just like the previous day, I felt energized upon waking, but I still had a pounding headache and I felt like my body was trying to preserve energy. By mid day the energy slump hit again and I was starting to feel hungry. That night I decided to break my fast early and ate a few pieces of fruit with my last juice.

Post Cleanse: It is important to ease into eating solid food again. It is recommended that you maintain a healthy diet after you cleanse and not to devour everything you have been craving over the last few days, that would just render your whole juice cleanse useless. Use this time to slowly re introduce easy to digest foods like juicy fruits and smoothies and then move on to other whole plant foods. It will be a good time to notice if you have any reactions when introducing a specific food type and you might be able to pin point a food allergy this way.

Conclusion: I would recommend doing a juice cleanse for those who want to rid their body of toxins and give your digestion a break so that your body has time to heal itself. If you have digestive or allergic issues and want to find out what the cause is, a juice fast can be useful prior to an elimination type diet. I would not recommend it for quick weight loss, but it can be a great kick start to a healthy eating plan. I would also recommend adding a smoothie to your daily juice feast especially if you are going to be active during your cleanse.

The 3 day cleanse will cost you R599. They also offer a 5 and 7 day cleanse. To find out more: www.detoxjuicesa.comOpens in a new window.

Reviewed by Gabby Correia – Vegan SA

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I am Superbar

Posted on 20 August 2017

I am Raw SuperbarSuperbar is a raw and wholefood product range of health bars with no artificial additives and a great source of protein and fibre. They taste great and are gluten, wheat and soy free. Just as nature intended, these bars are simple, raw and packed with super foods. Superbar is a complete, healthy snack that will nourish and sustain you whether you are working out or on the go.

These 100% nut and fruit bars come in 2 delicious flavours “I am Raw”(almond, cranberry and chia) and “I am Training” (cashews, cacao and Gojiberries).

Available online and at Checkers, Wellness Warehouse, Spar, PnP, Bootleggers Coffee Company, OuMeul Bakkery and various other health and sports stores.

Visit the Vegan SA website directory for more South African snack bars.

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Adlife Soya Products

Posted on 5 August 2017

Adlife Soya ProductsAdlife Vegetarian Food is a producer of 13 types of vegan products converted from a combination of soy isolate, gluten and spices. These include shreds, sandwich slices, Burger patties, sausages, stir fry strips and mince. They are free from onion and garlic ingredients for those who are following a strict spiritual path. Also free from any added sugar, no artificial sweeteners and the like as well.

Available from Spice Emporium – Durban, Manilal Ratanjee – Durban, Tommy’s Vegetarian Food – Durban, Hypersinghs – Umzinto, Johannesburg – various outlets.

Visit the Vegan SA website directory for more veggie burger options in South Africa.

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PhytoPro Protein Powder

Posted on 2 August 2017

PhytoPro protein powdernPhyto Pro offers you the cleanest source of complete, non-allergenic, non-inflammatory, alkalising protein available. Their protein comes from non-GMO yellow peas, grown in Europe in an environmentally-friendly manner without chemical fertilisers and pesticides. The protein is extracted using only water which leaves it free from the acid, heavy metal and chemical residue found in other protein products. They build on this clean foundation by only using the finest plant-based vitamins, minerals, superfoods and other nutritional ingredients available.

Available at Dischem, Wellness Warehouse stores and leading health shops nationwide. Visit their website to find out more.

Visit the Vegan SA website directory for more health supplements in South Africa.

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GLÜKi Organics

Posted on 1 August 2017

GLÜKi OrganicsSouth Africa’s first internationally certified organic mother and baby body care range, is bringing soft, gentle and pure products to mothers and babies across the country.

All ingredients used are natural, organic and fully certified by ECOCERT France Greenlife, the world’s leading certification and regulatory body for organic cosmetics. Glüki Organics is also proudly vegan, Beauty without Cruelty and Phytotrade. ECOCERT prohibits the use of petrochemicals such as petroleum, paraffinum and mineral oil, parabens made from petrochemicals, sulphates (including sodium lauryl sulphate), and synthetic fragrances which are often included in baby and personal care products.

Available at pharmacies, BabysRus, Wellness Warehouse, Spar.

Visit the Vegan SA directory for more vegan-friendly baby and mother care products in South Africa.

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Waterkloof Wine Estate

Posted on 20 July 2017

Waterkloof – A transcendent Sauvignon Blanc

Defined by a special place and happens to be made of Sauvignon Blanc. The flagship Waterkloof range, which currently consists of only one wine, epitomises their decade-long goal of producing honest, inimitable and truly fine wines.

Waterkloof Wine Estate

Circle of Life – Waterkloof’s message in a bottle

Circle of Life tells the story of Waterkloof: A conventionally farmed vineyard with vast, untapped potential which, over 10 years, was transformed by Christiaan Loots into a living, breathing, biodynamic farm that is now revealing its true self in the wines.

Circumstance – The French call them ‘vins de terroir’, Waterkloof call them ‘wines of circumstance’

At Waterkloof they make honest wines that are true to the unique place in which the grapes are grown. Each of the single varietal wines in the Circumstance range is defined by the unique circumstances that influence the chosen varietal and vineyard block on Waterkloof.

Seriously Cool – Drink them cool but take them seriously

Waterkloof is serious when it comes to the potential of South Africa’s ‘work-horse’ grapes, when expressed through seriously old vines, planted in cool, coastal vineyard sites. Seriously Cool Chenin and Cinsault both hail from some of the oldest vineyards (planted in the 1970’s) in the cool, coastal Helderberg area of Stellenbosch.

Peacock Wild Ferment – Proudly Stellenbosch, made the Waterkloof way.

When making wines the Waterkloof way, mature and naturally balanced vineyards are a must. Stellenbosch, but in particular, the cooler, coastal areas of the Schapenberg and Helderberg have these in abundance. The Peacock Wild Ferment range is a collection of earlier drinking, yet refined wines, crafted from small vineyard parcels, which are carefully selected by Nadia Barnard and enriched with grapes from Waterkloof. Named after the brightly plumed birds conspicuous in and around our biodynamic vineyards, this muster of Peacocks covers 6 single-varietal wines.

No animal products are used in the making of their wines.

Visit the Vegan SA website for more vegan wines from South Africa.

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False Bay Vineyards

Posted on 20 July 2017

False Bay Crystalline Chardonnay

Real wines embodying an adventure in Cape terroir …

Before Waterkloof, back in the early 90s, this was how owner Paul Boutinot got to know The Cape: A young gun seeking out old, balanced Cape vineyards to turn into his False Bay wines, as always, with a minimum intervention. Named after the bay which frames Waterkloof’s eagle’s view from the top of the Schapenberg, the simple recipe has remained much the same. The range consists of 6 single varietal wines.

No animal products are used in the making of their wines.

Visit the Vegan SA website for more vegan wines from South Africa.

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