Vegan food now at the Kensington Community Market

Yes it's been hectic and all the usual blah, but for a change I actually have some news.  Yours truly now has a vegan food stall at the Kensington Community Market, held every last Saturday of the month.  We offer vegan hotdogs, "boerewors" rolls, burgers and also gluten-free baked goods.

And if you need any added incentive to support us, profits go the Highveld Horse Care Unit :)

Mouthwatering Vegan Recipes

Spotted this awesome recipe for spinach lentil tandoori masala on an equally awesome-looking blog, and figured I'd spread the love :)

New and improved (tm) bobotie topping

Because we've been utterly useless at updating this blog, and also because finding the perfect vegan bobotie topping is a major life goal for us, voila :)

Ingredients:
1/2 - 1 block tofu (depending on how thick you want your topping)
1 small potato, peeled and grated
1 level tsp turmeric
1 heaped tsp nutritional yeast
dash of soy sauce
salt and pepper to taste

Method:
Drain the tofu as well as possible.
Peel and grate the potato, squeeze the liquid out and sautee lightly.
Mash the tofu.
Mix all the ingredients together and, well, spread it over the bobotie. Put in the oven for 30-40 minutes at 180deg C and enjoy :)

Spinach and Mushroom "Quiche"

I have been craving quiche for a while now and I was thinking, how hard could it be? So we bought some tofu and mushrooms, picked some spinach and leeks from our garden and voila! :-)

Ingredients

1/2 onion, finely chopped
3 cups fresh chopped spinach
1 punnet mushrooms, sliced
400g firm tofu, crumbed
1tbsp English mustard powder
1tbsp mock chicken stock (or veg stock) powder
1/2 cup breadcrumbs
2tbsp mixed seeds
Dash of soy sauce
Seasoning to taste
Pinch of paprika
2 cups vegan white sauce
1 tomato, thinly sliced
Cooking oil

Method

Preheat oven to 200 deg C. Sautee spinach and onion for a few minutes. Add mushrooms and salt, cook for a few minutes while stirring. Remove from heat, stir in white sauce and add tofu, crumbs and seeds. Cook for a few minutes. Season and add soy sauce. Pour into greased ovenproof dish, top with tomato slices and sprinkle with paprika and bake for 30-40 minutes. Serve with salad and enjoy :-)

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Veggie garden

We've renewed our efforts to get a proper veggie garden growing and it's already paying off - harvested the first butter lettuce and rocket today :)

Having morning sun but shade in the afternoon seems to help, as did the heap of compost we prepared the bed with.

Will post pics but just thought I'd share :)

Vegan Sources of Vitamins & Minerals

Thankfully Care2 has put together a list of vegan sources of essential nutrients, because I don't know when I will ever manage. I will however try to at some point post a detailed list of nutrients and veggie sources, with the per 100g content listed and compared to meat sources - quite useful and enlightening.

Anyway, from Care2:

Calcium
broccoli, green leafy vegetables (such as kale, bok choy, collard and turnip greens), tofu, blackstrap molasses, chickpeas, many beans, sesame seeds, sunflower seeds, almonds, flax seeds, brazil nuts, dried figs, dried fruit.

Iron
green leafy vegetables & sea vegetables, legumes/beans, nuts & seeds, blackstrap molasses, dried fruits, watermelon, prune juice, spinach, cereals, whole grains.

Magnesium
brown rice, cooked spinach, beans/legumes, almonds/nuts, dried figs, broccoli, cooked oatmeal, wheat germ/bran, whole grains, green leafy vegetables, bananas, peanuts.

Phosphorus
pinto beans, cereal grains, almonds, nuts, dried beans, peas, lentils, peanuts, brown rice, avocados, spinach, many vegetables, yeast.

Potassium
raisins, bananas, raw and cooked spinach, potatoes, baked sweet potatoes, winter squash, raw cauliflower, avocados, kiwifruit, dried fruits, tomatoes, oranges, grapefruit, strawberries, honeydew melon, cantaloupe, dried apricots.

Zinc
pumpkin seeds, whole grains/cereals, legumes, lentils, peas, soy foods, nuts, sunflower seeds, wheat germ, yeast, garbanzo beans, raw collard greens, spinach, corn.

Selenium
brazil nuts, whole grains, kidney beans (depending on the soil they are grown in), yeast.

Manganese
brown rice & whole grains, cereals, cooked oatmeal, wheat germ, nuts, seeds, legumes, cooked spinach & kale, black beans, almonds, avocados, pineapples, strawberries.

Molybdenum
beans, breads, cereals, cooked spinach, strawberries.

Pantothenic Acid
whole grain cereals, legumes, mushrooms, peanuts, soybeans, avocados, sunflower seeds, bananas, oranges, cooked collard greens, baked potato, broccoli.

Chromium
whole grains, nuts, broccoli, apples, peanuts, cooked spinach, mushrooms.

Biotin
cereals & whole grains, breads, yeast, almonds, peanuts, molasses, legumes.

Copper
nuts and seeds, whole grains, dried beans, mushrooms.

Folic Acid
legumes, lentils, oranges, whole grains, asparagus, spinach, romaine lettuce.

Iodine
iodine-rich sea vegetables, kelp, vegetables grown in iodine-rich soil.

Vitamin A
carrots, winter squashes (acorn and butternut), sweet potatoes, cantaloupe, apricots, spinach, kale, turnip greens, broccoli, red bell peppers and other greens.

Vitamin B1 (Thiamin)
brown rice & whole grains, bread, pasta, oatmeal, brewers and nutritional yeast, legumes, cereals, sunflower seeds, nuts, watermelon, raw wheat germ.

Riboflavin
yeast, beans, cereals, whole grains, spinach, broccoli, wheat germ, mushrooms.

Vitamin B3 (Niacin)
legumes, brown rice, green vegetables, potatoes, tomatoes, broccoli.

Vitamin B6
whole grains, peanuts, nuts/legumes, soybeans, walnuts, bananas, watermelon.

Vitamin C
bell peppers, broccoli, tomatoes, strawberries, oranges/orange juice, grapefruit, tomatoes, brussels sprouts, cabbage, collard greens, turnip greens, spinach, potatoes, melon, berries, papayas, romaine lettuce, watercress.

Vitamin D
The most significant supply of Vitamin D comes from sunlight exposure on the skin. Vitamin D-2 supplements are available, as well as Vitamin D fortified plant milks & cereals. Fortified vegan products contain Vitamin D-2 (ergocalciferol) as opposed to animal-derived Vitamin D-3 (cholecalciferol).

Vitamin E
safflower/vegetable oils, sunflower seeds, raw wheat germ, nuts, peanuts, green leafy vegetables, whole wheat flour, whole grains, spinach.

Vitamin K
green leafy vegetables, spinach, turnip greens, kale, parsley, brussels sprouts, broccoli, cauliflower, soybeans and soybean oil, cabbage, green tea, tomatoes.


Vitamin B12
Red Star ‘Vegetarian Support Formula’ Nutritional Yeast, B-12 fortified non-dairy milks and cereals. Vegan B-12 supplements: VegLife (certified vegan) B-12 supplement, Twin Labs ‘Vegetarian Formula’ B-12 Sublingual Dots, etc. [Note that B12 is not readily available from vegetable sources. While some think this indicates that humans are "meant" to be omnivores, it has more to do with washing our vegetables and better food hygiene - B12 is naturally found in dirt and bacteria. Importantly, don't believe the hype about natural food sources. Just supplement kay?]

Ready, Steady, Cook!

We are participating in LadyRaven's Ready, Steady, Cook! competition :)

Tonight is cooking night, so we'll post recipes as we finish the courses. Tbh we are still figuring it out :D