Having a kitchen full of versatile and tasty ingredients is your first step to creating fantastic vegan food!
Don’t feel that you need to rush out and buy everything straight away though. Simply use this as a guide to grow your Veganuary larder. You’ll find all the inspiration you need for cooking with these within our recipe section, and If you’re not sure where to find them then our Product Directory is here to help. Happy cooking!
Vegan Butter: Olé and Flora Vegan margarine
Dairy Free Cheese: Tofutti, Sheese, Violife, Nature & Moi (Checkers), and Woolworths dairy free cheese.
Plant Milks: Soy, Rice, Oat, Almond, Coconut, Hemp, etc.
Yogurts: Woolworths soya yoghurt, artisan coconut yoghurt, Cape Crème yoghurts.
Dairy Free Ice Creams: Tofutti, Le Qoquin, Urban Vegan, Dolce Vita dairy free.
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).
Beans: (Dried and/or canned) – kidney beans, black beans, pinto beans.
Chickpeas: These are good as a healthy savoury snack, or sprinkled onto your dinner to add a little crunch.
Seeds: Sunflower, pumpkin, sesame, chia, flax, hemp etc. Seeds are packed full of good stuff!
Nuts: Almonds, cashews, walnuts, brazil nuts, pine nuts.
Nut butters: Peanut butter, almond butter, cashew butter, hazelnut butter etc.
Lentils: Puy, red, brown and green – in dry form or packed ready to throw straight into sauces/curries. A wonderful ‘meat’ substitute in Bolognaise, Shepherd’s Pie, Lasagne etc.
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. Try out their gluten free falafels – delicious!
Quorn: A meat-free alternative made from Mycoprotein. Some of their new products are vegan, check your local supermarket.
Linda McCartney: A delicious range of meat-free sausages, burgers, and pies (note, not all the products are vegan – read the labels).
Urban Vegan: Having a braai? These guys have got you covered. A frozen range of boerewors, cutlets, bacon, patties, balls, ribs – available at select Spar’s and Wellness Warehouse stores.
Herbivohr: They make vegan biltong, bacon, deli meats, ribs, steak, and have just recently launched their vegan boerewors. Available online at Pink Piggy Lifestyle, Jackson’s Real Food market.
Oh! Poppyseed: Even more vegan biltong. They make droëwors as well. Available from their online store, Wellness Warehouse, online at Pink Piggy Lifestyle, and select other stores.
Brown or wild rice: More nutritious than white rice.
Quinoa: Great source of protein. Wash well before cooking.
Oats and millet: Excellent choices for a hearty breakfast.
Whole or multi-grain pastas
Whole grain / sprouted bread and tortillas
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.
Noodles: The Chinese Kitchen chow mein noodles, Simple Truth gluten free noodles (Checkers), Rice noodles, Soba noodles.
Agar agar: Vegan substitute for gelatine.
Nutritional yeast: A lovely cheesy flavour and can be fortified with B12, although SA brands are not.
Vegetable stock: (Cubes or powder) Go for the low sodium option.
Worcester sauce: a great way to add extra flavour to soups and stews (check that it doesn’y contain fish/anchovies – Wellington’s is vegan).
Oils: Extra Virgin Olive Oil is the best for cooking, but there’s a range of vegetable oils at your disposal – including canola and sunflower.
Pizza bases: Pick n Pay fresh bases, Woolworths thin & crispy bases, Simple Truth gluten free bases (Checkers).
Egg Replacer: a great egg replacer for baking is Orgran No-Egg.
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: Great honey replacement.
Blackstrap molasses: Fantastic source of iron.
Pastry: Today brand puff and short crust pastries are vegan, as is Pick n Pay and Checkers’ home brands, as well as Woolworths’ puff pastry.
Note: South African sugar is vegan, yay!
CONDIMENTS AND SAUCES
Egg-Free Mayonnaise: B-Well, Cross & Blackwell Trim, Martinnaise, Taysti.
Mustard: Most mustard is vegan – Dijon, Hot English, American, etc (Steers mustard is not vegan).
Tomato Sauce/Ketchup: All Gold, Heinz, Pick n Pay brand, Simple Truth (Checkers), etc.
Hot Sauce: Tabasco, Sriracha, Sriracha mayo, Fynbos Fine Foods sauces.
Wellington’s Sweet & Sour sauce: Perfect for stir fries.
Root vegetable/corn chips
Nuts and seeds
FRUIT AND VEGETABLES
Don’t hold back here – eat a rainbow! Some of our favourites include:
Kale: A vegan super food (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: One of the good fats!