The Vegan SA Blog

Imbuko’s Releaf wines are made from 100% hand harvested organically grown grapes. Only sustainable farming practices are used in their vineyards on Uitkyk Farm in Wellington.

Releaf wines care for the environment and wines are bottled in partially recycled glass bottles and labels are printed on recycled paper with sustainable inks.

Releaf Wines are available at the Imbuko Wines cellar door at Uitkyk Farm.

Visit Vegan SA for more South African vegan wine options.

… a regular eco-friendly feature by Terri Morris

The modern mass produced cleaners available all use some variation of natural ingredients and scents; we all know the mint fresh or lemon scented stuff I’m talking about. The purer your cleaners are, the cheaper the cost and the lower the carbon foot print. And half the time they work better than the store-bought prepared products and most of the ingredients are already in your kitchen cupboard and are edible and non toxic.

Here are some tips and cleaning formulas to get you started:

Fresh Lemons

Aside from the normal culinary uses, lemons have many cleaning uses that can cut down on the use of chemicals in our homes. Try removing smells (garlic, onion) from knives and chopping boards by rubbing them with lemon peel. If your Tupperware has absorbed smells, fill them with warm water and some sliced lemon and leave to soak. Shine up your wok by boiling lemon peel in it.

You get the idea; next time you juice up fresh lemons, refrigerate the peels with pulp and use as needed.

Homemade household cleaners

Basic Shopping List:
Baking soda
White distilled vinegar
Tea tree oil
6 clean spray bottles
2 glass jars

Natural Creamy Scrubber:
Pour 1/2 cup of baking soda into a bowl, add a bit of liquid detergent and water to make it pasty. Apply with a sponge.

Works wonders on the bath tub and any other place you would use a cream type cleaner. If you have any left over, pour into a jar and add a bit of vegetable glycerine to the mixture to keep it moist and store in a dark place.

Window Cleaner:
Mix 2-3 tablespoons of vinegar with 2 cups some water in a spray bottle and shake.

Shake before spraying on the glass and wipe with a cloth or even newspaper. You may add 2 drops of tea tree or lavender essential oil to scent if you wish.

Spray Cleaner:
Combine ½ Tsp baking soda, a small squirt of liquid soap and 2 cups hot tap water in a spray bottle and shake until the washing soda has dissolved. Apply to surface and wipe off with a sponge or rag.

Tea Tree Mould Remover:
Combine 20-30 drops of tea tree oil soap and 2 cups of water in a spray bottle, shake to mix and spray on problem areas. Apply to surface and wipe off with a sponge or rag.
If the mould is heavy, you will need to scrub it off with a sponge scourer. Once removed, keep the spray bottle in the shower and spritz after each use as a preventative measure.

More green tips coming soon.

Woolworths home brand has an extensive range of vegan cereals. These include:

• French Vanilla Granola;
• Fruity Muesli;
• Slimmers Choice Cranberry & Cherry Cereal,
• Slimmers Choice Baked Muesli;
• Bran Flakes;
• Bran Flakes with Fruit & Nuts;
• Corn Flakes;
• Puffed Rice;
• Special Choice Multigrain Flakes with Berries;
• Special Choice Multigrain with Rice and Wheat Flakes;
• Low GI Wild Berry Baked Muesli;
• Original Instant Oats;
• Quik Oats;
• Rolled Oats.

Woolworths home brand products are available nationwide.

Visit Vegan SA for more vegan cereal options.

The chefs at Maille have been producing French mustard to a classic Dijon recipe since 1747. It spices up pastas, lasagna, salads, as well as sandwiches and wraps.

The Maille range includes the following vegan dressings: Dijon Originale, Old Style, XXHot, and Horseradish. These vinegars are also vegan: Raspberry, Balsamic, Red Wine, White White and Tarragon.

Maille can be found at Pick n Pay, Spar and Makro stores.

Visit VeganSA for more vegan dressings.

… a regular nutrition series for vegans by Anastacia Sampson

Calcium has been synonymous with a glass of cow’s milk for ages. How is it that a cow that does not drink milk can produce such high calcium milk? Simply from the food she eats, namely green leaves and grass.
Green leafy vegetables are fabulous calcium store houses.

Calcium is a mineral that is essential for our well-being. Through consuming calcium, we can store it and save it for times when we do not eat enough to cover our needs. Yet our main stores are our bones. When we take calcium from bones we also weaken their structural strength.

But our skeletal system does not only consist of calcium. Bones also contain protein, carbohydrates, blood vessels, and magnesium among other minerals and vitamins. Yet calcium is the main component among the minerals and vitamins stored in strong bones and teeth.

Who needs calcium?

Infants and children have much higher calcium requirements relative to body size compared to adults. An infant’s skeletal system does not have the same structure as adults. Our young skeletal system is composed mainly of cartilage and as we begin to store calcium deposits through infancy and childhood we build up stronger bones. Gradually by eating calcium and other minerals we store them up in the skeletal system. The process of storing calcium in the skeletal system to build strong bones is called ‘ossification’.

Once we have strong bones and teeth, our requirement for calcium does not end yet as we still need calcium, though not much as when we were younger. As bone cells are constantly being built up and broken down we constantly need to re-stock our calcium store house (the bones).

When we lose blood such as through a cut, our blood clots to form a scab and prevent greater blood loss. Blood clotting occurs by a series of actions that need calcium. Calcium acts a messenger between cells and helps control cholesterol.

During and after menopause women also have an increased need to care about calcium stores. Steroid hormones have an effect on calcium metabolism and menopause causes a noticeable decline in steroid hormone levels. Yet not all women are prone to osteoporosis after menopause and a healthy lifestyle may be the key. Regular moderate physical exercise is known to support bone metabolism.

The role of vitamin D

As we may all be aware we need adequate vitamin D for calcium absorption. We produce vitamin D from vitamin D precursors, in the skin exposed to regular and regulated sunlight exposure. About 10 to 20 minutes daily may be sufficient dependent on the intensity of the sunlight. To have a diet too low in fat will curb absorption of vitamin D. This is because vitamin D is a fat soluble vitamin that needs accompanying fat to be absorbed adequately through the intestines.

The health state of our liver and kidneys will determine the formation of active vitamin D. Any damage to the these organs, as through alcoholism or drugs, can upset calcium metabolism. Often we are concerned with adequate calcium intakes via our diet, yet we also need to be focused on our liver and kidney health too!

For our bones to be healthy they are in a constant state of build-up and break down, it is part of bone metabolism. Yet it is imperative that blood calcium levels are tightly regulated within a fixed range, as any degree out of that range will cause major implications for our health.

Recommended daily allowances

As for the RDI for calcium in an adult, it may be about 600 mg if the person is not exposing him or herself to calcium depleting factors. Calcium depleting factors include a high acid-forming diet, alcoholism that disrupts liver and kidney health or insufficient intakes of vitamin D, boron and magnesium. Boron is a mineral that has a key role in healthy bone formation. Boron happens to be well delivered via plant foods.

Fortification of our bread flours and breakfast cereals, as well as soya milk, has gone a long way for vegans to pay less heed to calculating that our calcium requirements are being met. We can now check the RDI (recommended daily intake) percentages on the packaging. But that is not the end of the story. Our present state of health determines our personal RDI – a pregnant woman, a growing child, a person recovering from a bone break or strenuous illness or physical feat will all have relatively higher calcium needs.

Consequences of calcium shortage

Calcium has many roles and when there is imbalance in calcium metabolism, some symptoms can and will occur. These include weak teeth, brittle nails, types of kidney stones, problems with muscle contraction (calcium does have a major part in control of muscle contractions) or calcification of tissues beside bones and teeth. Calcification of the blood vessels can help cause atherosclerosis (hardening and narrowing of the blood vessels through calcium deposits along the blood vessel walls).

Calcium rich sources

From 6 months old a baby should be introduced to solids and breast milk is not the only source of calcium for a baby. There are many people that have strong healthy bones despite not having cow’s, goat’s or buffalo’s milk. A baby’s calcium requirements are initially met through mother’s milk. The levels of calcium in mother’s milk is dependent (although usually high) on the state of her calcium stores.

Our misconception of emphasising that calcium is mainly obtained from milk has led many to dismiss other valid high calcium foods that happen to be out right vegan! A tahini (crushed sesame seeds) spread on carrots could be a recipe for healthy bones. Sesame seeds are high in calcium, while carrots deliver beta-carotene (this can be transformed into vitamin A). Beta-carotene supports eye health and carrots also have their fair share of calcium contribution. Both adults and children can enjoy this light snack. Carrot sticks can support babies during teething time as the cool rubbing against the gums is soothing.

Magnesium is a partner to calcium. To supplement only calcium is a false sense of security. Often one may develop constipation from calcium supplementation. To avoid this occurring you can supplement it with equal magnesium doses.

Cow’s milk may be high in calcium but it is low in magnesium relative to calcium. As magnesium is a partner to calcium, cow’s milk will not automatically correct calcium metabolic imbalance. To address calcium issues we need to address the whole aspect with care for other nutrients. Nutrients work together, not alone, to build strong bones and teeth, in balance.

Foods that deliver high calcium include spinach and cabbage. Generally spinach has more calcium relative to cabbage yet it also has more phytates and oxalates (these are types of salts that combine with minerals in the intestinal tract to form an insoluble substance that is not absorbed). That higher level of phytate and oxalate downplays the contribution that spinach may offer in calcium levels.

This may be nature’s way of protecting us from excess calcium. Indeed, we can over exceed calcium intake yet the problem seems to more often be calcium imbalance. We have lifestyles that deplete and disrupt our calcium metabolism and stores. High acid-forming foods such as high protein foods can draw out minerals from the bones to neutralise the acidity.

What to do, what to do … stick to the basics of whole foods, leafy vegetables and various other vegetables, legumes, fruits, nuts and seeds. Well known high calcium suppliers include leafy vegetables, turnips, sesame seeds, dill seeds, fennel seeds, cantaloupe melon (spanspek in South Africa), carob and molasses. Mind you, the cereal grains generally are not that high in calcium.

And it has been claimed that cigarette smoking, coffee drinking and tea drinking can all upset calcium balance.

The best calcium supplement may be in organic forms and combined with other balanced nutrients. A vegan generally need not fear of being calcium deprived. There are ample sources in our natural foods, and modern technology has enabled fortification of foods that normally would not be superb suppliers.

Anyone for a leafy salad? Spill the milk and no need to cry over it. Ok, so you may not feel like a crunchy salad today, then just juice it with your favourite vegan based milk or fruit cocktail! Otherwise try sesame seed butter, hummus or carob chocolate is an indulgent treat.

Do email me for further information. Till later, Anastacia.

Know your health to live a life of vitality and well-being.

Visit Vegan SA for more information on eating vegan.

Kaapzicht Estate of Stellenbosch has an ideal combination of terroir and meso climate: it is situated on the north-western slopes of the Bottelary Hills, in view of Cape Town and Table Mountain, combining weathered granite soils, warm slopes and cool, direct ocean breezes.

Being full-bodied, fruity wines with great structure and length, Kaapzicht wines reflect this terroir as well as the passion of the Steytler family, who have owned and run this estate for 60 years.

Kaapzicht wines are vegan and can be found at Spar, Pick n Pay, Makro, Norman Goodfellas, Van Riebeeck Liquors, and Liquor City.

Visit our website directory for more vegan wine options.

Nando’s is a international South African business success story, most famous for their chain of restaurants. However, they also produce groceries that are mostly vegan, and these can be bought from supermarkets throughout the country.

Delicious on almost anything, Nando’s peri-peri sauces combine flavour with heat. Available in medium, hot, hot sweet, X hot and XX hot, and wild herb, lemon & herb, Mediterranean tomato, chakalaka and bushveld braai.

And Nando’s quick and easy table sauces include prego, pepper, garlic, sweet chilli mild and sweet chilli hot.

Nando’s cooking sauces are a delightful fusion of ingredients based on the famous Nando’s flavours. Varieties include wild herb & garlic, lemon & herb, Mediterranean tomato, mild, and hot.

Their marinades are a diverse selection of flavours – lemon & herb, sweet & sticky, hot peri-peri, and savoury braai.

Their dry rubs and spices are a perfect balance of herbs, spices and African bird’s eye chilli.

All these Nando’s products are suitable for vegans, except for all perinaise varieties and the honey & mustard marinade.

An interview with Rolene Sher of RAWlean …

By Antoinette Maake

Vegan SA: Tell us about who you are and what you do?

Rolene Sher: I am International Motivational Speaker, run Personal Growth, Empowerment and Changed Management workshops for companies and the general public. I have also started running the RAWlean food preparation workshops. In these workshops we not only learn how to make exciting healthy and quick raw food dishes but also gain a deep understanding that we are connected, body mind heart and spirit and by taking it all into consideration we can truly make lasting life style changes. Educate people on how to take care of themselves and experience optimum health by making empowering lifestyle changes.

Vegan SA: When did you become a raw food vegan and why?

Rolene Sher: I became a raw food vegan 4 years ago when I was diagnosed with a very aggressive cancer and realised I really needed to make lasting changes in my life. Was very unhappy with dairy farming and after reading The China Study that was it for me.

Vegan SA: What are the differences between a normal vegan and a raw food vegan?

Rolene Sher: Interesting question. I think the answer is one eats cooked vegan food and the other raw vegan food.

Vegan SA: Tell us more about New Beginnings and RawLean

Rolene Sher: I am the founder and director of New Beginnings. I develop and delivers empowerment workshops, individual and corporate seminars that are taking the country by storm and achieving lasting results.

I am suited to this calling having spent my teenage and adult life pursuing education and experiences that empower and facilitate change in people. I have always been a gifted trainer, with my passion taking me to classrooms and boardrooms.

I am an accredited BOTA Trainer, accredited Journey Therapist, demartini and reiki therapist, and Life Line Councillor, and I have also devoted myself to studying and applying nutrition and wellness through “How to heal the Body though Food and Life Style Changes” meeting my incredible personal challenge of healing from breast cancer.

My vision is to touch peoples’ lives and facilitate change in the world through enabling people to glimpse who they really are.

RAWlean is an exciting offering inspired by my own journey to vibrant health. The classes are for anyone who needs inspiration for making changes to their health and lifestyle, they are not just about food, they are about healthy sustainable life style changes, looking at all aspects of our life, body, mind, heart and soul. One of my favourite inspirational talks is about the “Gift of Cancer” – how to heal the body and go raw!

Vegan SA: Did the transition happen over night, or did you become a vegetarian first?

Rolene Sher: I had been a vegetarian for about 20 years and over the years on several occasions I found myself at different times eating fish and chicken. Once I was diagnoses with cancer I became 80% raw overnight.

Vegan SA: How strict are you as a raw food vegan, i.e. do you eat honey, wear leather; buy cruelty free products etc?

Rolene Sher: Yes I do eat honey and still wear leather. I’m ok with that right now.

Vegan SA: What is your favourite place for eating out?

Rolene Sher: Africa Cafe, The Mount Nelson will make you a wonderful raw food dinner if you give them 2 days notice. Absolutely amazing … and a few slices of avocado pear on top.

Vegan SA: What is your favourite meal? … and do you have a favourite recipe that we could publish on our site?

Rolene Sher: I love making soups for both summer and winter and of course smoothies in the summer are decadent. Favourite recipe is my 10 minute tomato soup which I’m about to go and make right now.

Vegan SA: What is your favourite place to shop for food?

Rolene Sher: Ethical Co op on the internet and Organic Zone and Wild Organics in Woodstock.

Vegan SA: What obstacles have you faced in the past, and continue to face, by being a raw food vegan? And how did you overcome them?

Rolene Sher: Often finding organic products is a problem so I started growing my own vegetables and you just have to shop around and see what you can get.

Vegan SA: What improvements or changes would you most like to see in the vegan movement, both domestically and internationally over the coming years?

Rolene Sher: Larger varieties of products, prices to come down so it’s not so expensive and all the big supermarkets to have larger sections of organic foods available for everyone.

Vegan SA: What advice would you give to someone who is trying to make a shift to becoming a raw vegan?

Rolene Sher: Baby steps one thing at a time, set yourself up for success not failure by taking things slowly, Keep eating how you normally eat and just add more raw food on a daily or weekly basis.

Vegan SA: Is there any question that you would like to ask and respond to that we didn’t ask you?

Rolene Sher: Just how important it is to prepare food with love, to sing and chant when preparing your food and to use the best quality products that are available.

For more information about Rolene and the Rawlean workshops, visit: New Beginnings.

Visit our website for a list of international and South African famous vegans.

Thistlewood specialises in high quality preserves (jams). Situated in the hills of Pietermaritzburg, it obtains sun ripened fruits for its preserves from the local farmers growing their produce in the ideal fruit growing climate of the Kwazulu Natal Midlands. Flavours include strawberry, marmalade, apricot, blueberry, cherry, gooseberry, raspberry, maple syrup, fig. Available in Low GI and Diabetic varieties.

The factory also produces Thistlewood Biscuit, a range of low GI handmade vegan biscuits available in apricot, mixed berry, and cranberry flavours. These energy-controlled biscuits are high in fibre and have no artificial flavouring and colourants with a hint of natural sweetness, making them a great snack.

Thistlewood also produces a Low GI Toasted Muesli with added cranberries. This vegan muesli is specially formulated using whole rolled oats and wheat, nuts and seeds for sustained energy. Sweetness is controlled carefully using dried cranberries, sultanas and a little sugar to give just a hint without adding unwanted energy. Each serving contains just the right amount of wholegrain high fibre carbohydrate and sustained energy to start each day well.

Thistlewood products are distributed by Patley’s throughout South Africa.

Glen Carlou is situated in the heart of the scenic Paarl Valley. To harness the farm’s wine growing potential vines are carefully chosen for their compatibility to the terroir. Yields are kept low to ensure that wines are distilled from the flavourful grapes that are harvested.

3 distinctive vegan wine ranges are produced: Prestige is the the ultra-premium range showcasing Glen Carlou’s unique conditions and painstaking care, Classic are handcrafted award-winning wines that reflect their distinctive terroir, and Tortoise Hill was created to add quality and enjoyment to contemporary living.

Virimark distributes Glen carlou wines country-wide, and their full range is also available from the farm cellar.

Visit Vegan SA for mor vegan wines in SA.