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Embracing African Vegan Cuisine: A Journey Back to Our Roots

African vegan cuisine cookbook

What if we told you that the roots of veganism run deep in the soil of Africa, where long-established dishes have been plant-based for generations?

Sometimes seen as a lifestyle choice predominantly associated with certain groups, veganism has transcended those boundaries and as we approach the annual celebration of World Vegan Day on November 1st, we find ourselves reflecting on the incredible journey of veganism. It’s a movement that has evolved and expanded, proving that it knows no boundaries, cultural or economic; and it’s not just a lifestyle choice, but a testament to our commitment to a healthier planet and a brighter future for all…

Chef Cola: A Mission to Make Veganism Accessible

Let’s introduce you to Nicola Kagoro, also known as Chef Cola, a woman on a mission to make the vegan lifestyle more accessible in Africa. In 2016, she founded “African Vegan on a Budget,” inspired by her growth in the culinary industry and her mission to inspire people to follow healthy vegan and plant-based diets without breaking the bank.

Chef Cola preserving African vegan cuisine

Chef Cola’s mission is not just about food; it’s about culture and heritage. She believes that veganism is part of African culture and heritage and told Takudzwa Nyambi in a GQ South Africa interview: “I believe veganism originated in Africa and it is through colonial practices that we learnt these unhealthy meat-eating practices. I am not saying my African ancestors did not eat meat but they did not consume in large amounts nor slaughter animals daily.”

Preserving Plant-Based Traditions in Africa

In some parts of Africa, plant-based diets persist, like in rural Zimbabwe, where some individuals still follow plant-based diets. However, a challenge endures; some feel ashamed of this way of eating, wrongly equating meat consumption with wealth. They consume plant-based foods, such as soy chunks, but label them as meat. 

Chef Cola’s mission is about connecting with our heritage, celebrating our culture, and reclaiming the vegan roots that have been overshadowed by the commercialization of food. It’s a reminder that we have a legacy of plant-based eating waiting to be rediscovered…

Veganism isn’t just for certain groups or the financially privileged; it’s for everyone and embracing it doesn’t mean leaving behind traditional flavours and dishes. In fact, it’s an opportunity to explore the rich tapestry of indigenous African cuisine…

Chef Cola, founder of African vegan on a budget

The Indigenous Cookbook: A Culinary Journey Through Africa

For this year’s World Vegan Day celebration, we want to shed light on the incredible work of The Green Dietitian. They’ve released a groundbreaking e-cookbook titled “Indigenous Cookbook – Southern Africa Edition.” This culinary masterpiece, authored by Registered Dietitians Jessica Kotlowitz and Nadia Mulder, invites us on a delectable journey through the heart of Africa and we’ve got a discount code for you!

Introducing us to the wealth of indigenous African foods that have been enjoyed for generations, it’s a celebration of flavours, traditions and heritage. This cookbook is a testament to the fact that these foods are not inferior to any other cuisine; they are just as deserving of respect and reverence, with each dish telling a story that connects us to our past.

Championing Indigenous Foods for a Better Tomorrow

Why should we champion local indigenous cuisine? The answer is simple: it holds the potential to reduce food and nutrition insecurity, especially for those in resource-poor households across sub-Saharan Africa. The Southern African ecosystem hosts over 200 edible plant species, with 103 being actively consumed. However, as large-scale commercial farming takes over, the knowledge of these indigenous foods is at risk of being lost.

Embracing Indigenous Foods for Health and Sustainability

In 2017, Jessica was contacted by the IAPF (International Anti-Poaching Foundation) to develop a balanced plant-based menu for their all-female antipoaching rangers (known as Akashinga) in Zimbabwe. The IAPF aims to protect wilderness landscapes in Africa and restore endangered species. They follow a vegan diet as part of their conservation efforts. 

The Green Dietitian’s journey with IAPF and exploring indigenous foods got her thinking about how as South Africans, we tend to forget about all of the incredible local cuisines which come from our very own continent.

In their cookbook, Jessica and Nadia emphasize the benefits of local indigenous foods, describing them as sustainable, drought-resistant and supportive of local economies. They also highlight their accessibility, affordability and the fact that they are nutritional powerhouses, rich in phytochemicals linked to disease prevention. The authors stressed that embracing indigenous foods contributes to improved dietary diversity, a key factor in mitigating disease risk.

To celebrate this year’s World Vegan Day,  The Green Dietitian is offering our readers a 15% coupon code to purchase their e-book on thegreendietitian.co.za. This is your chance to embark on a culinary adventure and rediscover the diverse tastes of Africa. Enter the code “shopzero15” at checkout to enjoy your discount.

Remember, veganism isn’t merely a modern trend or a choice reserved for the privileged. It’s a celebration of our heritage and a reconnection with our roots. It’s a movement for everyone, and the table is set for all to enjoy.

African vegan cuisine cookbook

The Wider Impact of Veganism

In the realm of nutrition, we have reassuring statements from both the American Dietetic Association and the British Dietetic Association, affirming that a vegan diet is nutritionally complete and safe for all life stages, including pregnancy. With some thoughtful planning, we can effortlessly source protein, iron, calcium, and every other nutrient typically associated with animal-based products while positively contributing to environmental well-being. Learn more about key nutrients for vegans here and remember our Shop Zero™ store stocks high-quality staples which are rich in these key nutrients (and more) and we ship them to your door plastic-free!

Also, if you need help with your vegan diet journey, we can highly recommend consulting with local registered dietitian, The Green Dietitian

Veganism and the Environment

Veganism isn’t confined to our plates; it extends to our planet’s welfare. Environmental concerns weigh heavily in the growing popularity of plant-based diets. Opting for a vegan lifestyle is one of the most potent choices we can make to reduce our environmental footprint. Mass production and consumption of meat and animal products bear a significant burden on climate change, pollution, deforestation, soil degradation, water scarcity and species extinction.

Understanding that our dietary choices have a profound impact on our world today and the legacy we bequeath to future generations is a compelling catalyst for embracing plant-based foods. Whether it’s witnessing the realities of slaughterhouses through undercover footage or delving into the research of Dr. Michael Greger, published in peer-reviewed scientific medical journals, we are driven by an undeniable need for change.

Collectively, we possess the power to bring about change, starting with a reconsideration of what we put on our plates. History is replete with instances where progress was achieved when individuals representing the minority spoke out against injustices. It’s our duty to follow suit, working to save animals, protect the environment, and, ultimately, secure our own well-being.

This World Vegan Day, let’s journey back to our roots and embrace the myriad flavours of indigenous African cuisine. Let’s celebrate the legacy of veganism ingrained in our culture. It’s a movement open to all and inviting everyone to the table, where the flavours of indigenous African cuisine await.

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Reasons to Consider Having a Dairy-free Easter

avoid animal products with these dairy free Easter eggs

Ditching dairy for your health, for animal welfare or to reduce your environmental impact is all the rage these days. Before we get into the reasons one might consider giving up dairy for the sake of the climate this Easter, we wanted to share our cute, new Easter Egg Bomb Surprise with you. Easter has a healthy, sugar free option this year…

Easter eggs for stewards of the Earth

Get your little “Earth stewards” a healthier option of Easter eggs. Eggs you can plant! These little eggs are made of previously used paper and have mixed herbs and marigold seeds inside. Soak the eggs in water, keep wet above or below the soil until you see some sprouts. Cover with shallow soil and water daily. The marigold seeds attract pollinators to your garden and with the rapid decline of bee populations, attracting pollinators to your garden is a great way to help save the bees! Purchase our Easter Egg Bomb Surprise here.

dairy free Easter egg basket

We believe planting these little eggs and being able to engage in conversation with your child about climate change, might help mitigate it. Gardening also prepares young people for climate change and opens up an array of opportunities to explore nature. This Easter, take your children outside to see butterflies, bees, snails, birds, caterpillars and ladybirds and make use of this time to teach them about the species when they spot them, as well as supporting ecological balance. Gardening also encourages your child to eat healthier! By growing and engaging with food, children are more likely to try different veggies and fruit. Take a look at our My Eco Sprout growing kits and teach your child a new skill that will benefit your entire family and your child’s health for the rest of their lives.  

The problem with traditional Easter eggs

Marshmallow egg wrappers and plastic Easter egg molds are not recyclable. The good news is that Easter egg foil is recyclable! The best way to recycle Easter egg foil, is to scrape off the chocolate and scrunch the foil up into a fist-sized ball before placing it in the recycling bin. This ensures the small bits of foil don’t get lost in the recycling process. Although the foil is recyclable, we suggest staying away from sugary, dairy products that cause inflammation and will have your kids bouncing off the wall. Take a look at our delicious child-friendly recipe and make these wrapper-free, plant-based peanut butter and choc Easter eggs. 

dairy free peanut butter choc eggsMegan Gilmore’s healthier peanut butter eggs are also less trashy. This photo and easy recipe belong to her. Take a look at the recipe here.

 

Reduce your impact on Earth by avoiding dairy

Cutting back on dairy (and meat) consumption is an easy, small thing we can all do to help the situation and resolve some of the issues our world faces.

  • The methane emissions that dairy (and meat) cattle produce, contribute to climate change. A 2018 study by researchers at the University of Oxford found that the greenhouse gas emissions from the production of cow’s milk are almost three times more than any plant-based milk.
  • A staggering source of agricultural pollution in the USA is the animal waste produced by livestock and poultry in factory farms. With almost 13 times more waste than that produced by the entire US population, one has to ask where all of this waste ends up.
  • Fertilisers, pesticides, hormones given to dairy cows to increase milk production and antibiotic use in farm animals end up in our waterways and oceans. If treatment systems to handle waste produced by livestock is done incorrectly, fertiliser, pesticides and manure runoff create ocean “dead zones.” According to the Environmental Protection Agency (EPA) 335 million tons of extra nutrients from livestock’s manure flow into American lakes and the ocean each year.
  • The UK imports 1.83 million tons of soya every single year from the Amazon rainforest, which is equal to about 900 000 hectares of the Amazon, to produce soya just for animal feed in the UK alone!
  • Agriculture, which accounts for 70% of water withdrawals worldwide, plays a major role in water pollution. Farmers are the leading direct users of water in South Africa, consuming 66% of all water. This water usage is due to the animals’ hydration needs and the amount of water needed for crops grown to feed the livestock.
  • Two-thirds of the world’s chameleon species live in Madagascar, but three of those species on the island are at critical risk, losing their habitat to slash-and-burn agricultural practices, logging for construction or charcoal, and cattle grazing.
animal agriculture water pollutionPhoto taken by Rick Dove, one of the founding members of the Waterkeeper Alliance.

 

We hold an immense amount of power to create a better world

The above facts are all scary and there are also shocking photos and videos about animal abuse that have gone viral on social media. That is a topic for another day… Let us not be scared or angry, but let us be motivated to fix this. We are not asking you to go vegan, but we are asking you to start being conscious of what you eat. Try to be moderate with your meat and dairy intake. See it as a treat. Not as a necessity. Educate and empower yourself. You do not have to do it perfectly and it does not need to be overwhelming. Take a look at these amazing people on Instagram. We hope you will find some cooking inspiration from following them!

If you would like to learn a little bit more, please watch the documentaries Cowspiracy as well as Seaspiracy. And if you would like to consider going vegan, perhaps join thousands of participants for a 22-day vegan experience on www.challenge22.com. You’ll receive fabulous recipes and personal guidance from their mentors and clinical dieticians for free!

Let’s get more people to ditch dairy this Easter

Let us know by leaving a reply below if you have ditched dairy and how it’s going for you. Have you discovered any amazing health benefits? Please share this post and let’s help our climate (and animals) by reducing our dairy consumption.

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Plant-based Peanut Butter & Choc Easter Eggs

Photo credit: Megan Gilmore

The Easter Bunny is permitted to travel freely so is able to bring these eggsquisite Easter eggs to all children (plus all the “big children”) in South Africa. Staying inside is the best reason to start making your own healthy treats at home. If you have kids, it’s also a great time to get them involved and spend some quality time together in the kitchen. You probably already have these ingredients, so we hope you’ll be able to make your own Easter eggs this weekend.

This is a kid-friendly recipe with a wonderful sensory experience. Forming the peanut butter dough into little balls and then pressing them into egg shapes, feels like playing with play dough. These healthier peanut butter eggs will also help keep your kids from bouncing off the walls with processed, refined sugar treats. Nourish them with these chewy bites instead.

This recipe won’t egg-haust you as these peanut butter eggs take no longer than 20 minutes to make. They are also much healthier for you AND less trashy. These wrapper-free Easter eggs are therefore also healthier for our planet! Your sweet tooth just got a lot more sustainable…

Recipe inspo thanks to Megan Gilmore. Go check out her Instagram feed over at @detoxinista and for the most amazing vegan and gluten-free recipes be sure to check out her website here.

Ingredients for 6 servings
1/2 cup unsweetened peanut butter (creamy or crunchy, your choice)
3 TBSP Silan Date Syrup (order online here)
1 TBSP coconut flour
1/4 tsp salt (add only if your peanut butter is unsalted)
1/2 cup dark chocolate
1 tsp coconut oil

Instructions
1. In a medium bowl, combine the peanut butter, date syrup, coconut flour, and salt (if using). Mix well until batter is formed.
2. Use a spoon to scoop the batter into 6 balls then use your hands to shape the dough into egg shapes. Arrange the egg shapes on a plate lined with parchment paper, and place in the freezer to set.
3. While the peanut butter eggs are setting in the freezer, melt the dark chocolate and coconut oil together using the double boiler method.
4. Remove the the peanut butter eggs from the freezer and dip each one into the melted chocolate until completely coated.
5. Return the chocolate covered eggs to the parchment paper and spoon any additional chocolate over the top for a thicker chocolate coating.
6. Allow to set in the freezer for at least 10 more minutes then serve!