Food24
  • Recipes
    • Recipe Round-ups
    • New Recipes
    • Cooking with Lamb
    • Lunchbox
    • Pasta Recipes
    • South African Recipes
    • Chicken Recipes
    • Baking
    • Braai Recipes
    • Easy Weekday Meals
    • Plant-based Recipes
  • News
    • Food News
  • Videos
  • Drinks
    • Wine
    • Beer
    • Cocktails
    • Coffee
  • Newsletters
  • More
    • Cooking Guides and Tips
    • Create your cookbook
    • Plant-Based Family Meals
    • Win
No Result
View All Result
Food24
  • Recipes
    • Recipe Round-ups
    • New Recipes
    • Cooking with Lamb
    • Lunchbox
    • Pasta Recipes
    • South African Recipes
    • Chicken Recipes
    • Baking
    • Braai Recipes
    • Easy Weekday Meals
    • Plant-based Recipes
  • News
    • Food News
  • Videos
  • Drinks
    • Wine
    • Beer
    • Cocktails
    • Coffee
  • Newsletters
  • More
    • Cooking Guides and Tips
    • Create your cookbook
    • Plant-Based Family Meals
    • Win
No Result
View All Result
Food24
No Result
View All Result

Veganism Part II: The ultimate vegan pantry

Food24
Lisa Wallace by Lisa Wallace
January 24, 2018
in Food News
0
Veganism Part II: The ultimate vegan pantry
0
SHARES
132
VIEWS
FacebookTwitterPinterestWhatsapp

If you’re finding the adaption into veganism challenging, the quickest fix is to give yourself variety off foodstuffs to work with so that your tastebuds never get bored AND you’re getting the right amount of nutrients. “Where do you get protein from” is the most well-versed question and isn’t the only nutrient you need to replace. Calcium, Zinc, B12 and Magnesium are equally important (consider seeing a nutritionist if you are deficient in any of these, or take a daily/weekly supplement). 

Create delicious vegan food from a well-stocked and versatile kitchen. Adapted from veganuary.com, stock up your fridge and pantry with -tasty ingredients and replacements. Always look at labels – for the “V” denoting the product is vegan, but always make sure there are no hidden ingredients like egg or milk solids or even gluten. Products such as casein, lactose, whey, collagen, albumin, elastin, keratin, gelatine and honey are not vegan, they are all animal by-products. 

ALSO READ:Have you read part one of this three-part series? Find amazing vegan recipes here.

Dairy Replacements 

Vegan Butter: Cardin, Ole and Helios Margarine – Wellness Warehouse and Faithful to Nature are your go to for replacements
Dairy Free Cheese: Tofutti/Sheese/Violife.
Plant Milks: Soy/Rice/Almond/Oat/Hemp/Coconut.

Here are a couple of things to add to the list for a well-balanced life. #almondbreezesa #almondmilk #almonds #dairyfree #alternative #delicious

A post shared by Almond Breeze South Africa (@almondbreezesa) on Jan 26, 2018 at 12:05am PST

Yogurts: Soy/Coconut, Cashew.
Dairy Free Ice Creams: Skinny Scoop/Phat Fox/Unframed.

ALSO READ: Not into eggs or dairy? Here are 5 vegan baking swaps you need to know about

Protein

Tofu: Extra firm for cooking or silken for sauces and desserts.
Seitan: Meat replacement made from wheat gluten – great ‘meaty’ texture.
Peas: Garden peas (frozen or canned).
Pea Protein: Excellent in smoothies/whey replacement after exercise.
Beans: (Dried and/or canned) – kidney beans, black beans, pinto beans.
Chickpeas: These are good as a healthy savoury snack, in salads, in curries or added to your dinner for crunch and texture.
Seeds: Sunflower, pumpkin, sesame, chia, flax. Seeds are packed full of goodness.
Nuts: Almonds, cashews, walnuts, brazils, pine nuts.

ALSO READ: Grilled tofu in peanut and coconut sauce

November 1st has been marked as World Vegan Day and is acknowledged by vegans all over the world. ???????????? The Vegan Society first began as an offshoot of The Vegetarian Society in November 1944, when Donald Watson felt the important need to distinguish the difference between not eating meat, and not eating any products from animals. ???????????? Dried fruit, nuts and seeds are a vital part of a vegan diet. ?????????? #WorldVeganDay | #ShareTheSunshine | #WeCare | #HealthyLifestyle

A post shared by Montagu Dried Fruit and Nuts (@montagudriedfruitandnuts) on Nov 1, 2017 at 6:36am PDT

Nut butters: Peanut butter, almond butter, cashew butter, hazelnut butter (always check label)
Lentils: Puy, red, brown and green – in dry form or packed ready to throw straight into sauces/curries. An excellent ‘meat’ substitute in Bolognaise, Shepherd’s Pie, Lasagne. 
Miso: Traditional Japanese seasoning – eat as a soup or use as a flavouring.
Tamari/Soy Sauces: Tamari is a thicker, less salty, fermented soy sauce with less wheat than soy sauce
Tempeh: Similar to tofu in that it is made from fermented soy beans, but less popular in Western countries. Firmer than tofu with a stronger flavour. Great to marinate.
Fry’s: All vegan frozen product range, including burgers, sausages, chicken-style strips and nuggets. Recommended in early days if you’re missing the texture of meat.

ALSO READ: Lekker Vegan in Cape Town is converting non-vegan foodies in its fun accessibility

Grains (Dry)

Brown or wild rice: More nutritious than white rice.
Quinoa: Excellent source of protein. Wash well before cooking and use vegetable stock for added flavour.

Oats and millet: Excellent for a hearty breakfast.
Whole-wheat couscous.
Whole or multi-grain pastas.
Whole grain/sprouted bread and tortillas.
Polenta
Chickpea Flour: Used frequently in Indian cooking, this flour is really versatile. You can make pancakes, bhajis and even ‘omelettes‘ with it. (It is also gluten-free.)

Cooking

Agar agar: Vegan substitute for gelatine.
Nutritional yeast: A lovely cheesy flavour and can be fortified with B12.
Vegetable stock: (Cubes or powder) – go for the low sodium option.
Vegetable bouillon.
Tomato paste/puree.
Oils: Extra Virgin Olive Oil is the best for cooking, but there’s a range of vegetable oils at your disposal too (coconut, sunflower etc).

Baking

Flax seeds (Good source of Omega 3 – can sprinkle on breakfast cereal or smoothie). Can also replace eggs.
Chia seeds: Great replacement for eggs – one chia ‘egg’ equals 1 tablespoon of seed to 2 tablespoons of water.
Coconut oil: Good for replacing butter.
Agave nectar: Great honey replacement.
Maple syrup: Delicious honey replacement.
Blackstrap molasses: Good source of iron.
Pastry.

ALSO READ: Moroccan roasted sweet potatos using flax seeds

Condiments and sauces

Egg-Free Mayonnaise: B-Well/Trim/Martinnaise.
Mustard: Most mustard is vegan – Dijon, Hot English, American.
Tomato Sauce/Ketchup.
HP Sauce.
Hot Sauce: Tabasco.

Snacks

Dried fruit
Crackers
Hummus

Root vegetable/corn chips
Dark chocolate
Nuts and seeds

Fruit and vegetables (organic as far as possible)

Eat a rainbow! But these are the most power-packed:

Kale: A vegan superfood (along with other cruciferous vegetables). An excellent source of calcium and other vitamins and minerals.
Bell peppers: Great raw dipped in hummus or in a stir fry. (Buy organic when possible.)
Sweet potato: A fantastic source of vitamin A.
Mushrooms: Get your B vitamins here!
Berries: Strawberries, blueberries and raspberries (Again, buy these organic when possible.)
Avocados: A good fat and delicious!



Related Posts

Banting bread
Collections

3 Fresh low-carb recipes from Tim Noakes’ newest cookbook, The Eat Right Revolution.

March 8, 2021
Herbalife
Partner content

Partner content: Herbalife Nutrition announces all-new vegan-friendly Formula 1 Savoury Shake Mix – and it’s delicious!

March 8, 2021
Partner content: Support local with Lamb and Mutton SA, The Lazy Makoti and Chef Zanele  by #SharingTheLambLove
Partner content

Partner content: Support local with Lamb and Mutton SA, The Lazy Makoti and Chef Zanele by #SharingTheLambLove

March 5, 2021
Next Post
Veganism Part III: You’re (accidentally) vegan

Veganism Part III: You're (accidentally) vegan

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Food24 Team Loves

coffee

5 new coffee trends you can expect for 2021

January 20, 2021
Here’s how you can create your own personalised family cookbook

Here’s how you can create your own personalised family cookbook

December 4, 2020
roast chicken

8 ways with rotisserie chicken

September 4, 2020
4 Ways I used meal planning to save money every month

4 Ways I used meal planning to save money every month

February 20, 2019

Popular this week

  • 6 Fundamental tips for a lekker fish braai – which you’re probably not having often enough

    6 Fundamental tips for a lekker fish braai – which you’re probably not having often enough

    4 shares
    Share 0 Tweet 0
  • Which is better: no-name or premium brands? We tasted 17 different products to find the best value

    0 shares
    Share 0 Tweet 0
  • Hassle-free family dinners: Here are 9 tray bakes we love

    21 shares
    Share 0 Tweet 0
  • Chefs tell us 8 trade-secrets to making a truly fantastic Milk Tart at home

    23 shares
    Share 0 Tweet 0
  • If cauliflower can be pizza, it can be anything – 7 recipes that will stop you in your tracks

    4 shares
    Share 0 Tweet 0

Newsletter

Get weekly access to our best recipes, tips and tricks

Sign Up
Footer

Quick links

  • Home
  • News
  • Videos
  • Win

Collections

  • New Recipes
  • Lunchbox
  • South African Recipes
  • Baking
  • Braai Recipes
  • Pasta Recipes
  • Dessert Recipes

Other links

  • Advertise with Food24
  • Editorial Policy
  • How to Pitch
  • Contact us

Not in the mood to cook?

Visit eatout.co.za to find the perfect restaurant near you.

eatout.co.za

© 2020 Food24.com. All rights reserved.

  • About us
  • Terms of Use
  • Privacy Notice
  • New Media
IAB
No Result
View All Result
  • Recipes
    • Recipe Round-ups
    • New Recipes
    • Cooking with Lamb
    • Lunchbox
    • Pasta Recipes
    • South African Recipes
    • Chicken Recipes
    • Baking
    • Braai Recipes
    • Easy Weekday Meals
    • Plant-based Recipes
  • News
    • Food News
  • Videos
  • Drinks
    • Wine
    • Beer
    • Cocktails
    • Coffee
  • Newsletters
  • More
    • Cooking Guides and Tips
    • Create your cookbook
    • Plant-Based Family Meals
    • Win

© 2019 Food24.com. All rights reserved.

Login to your account below

Forgotten Password? Sign Up

Fill the forms below to register

Subscribe to Newsletter

All fields are required. Log In

Retrieve your password

Please enter your username or email address to reset your password.

Log In
Close
Food24
Recipe Disclaimer

All recipe content is the responsibility of the party from whom such content originated. You agree that you use the content on Food24 at your own risk. Please read our editorial policy.