Author Archives: minoglie

How to Make Tofu


2 1/2 cups (1 lb or 450 grams) of dried soybeans, soaked 8-10 hours (or overnight)

1 1/4 gallons of water

3-4 tsp nigari or calcium sulfate


food processor

2 large stock pots

wooden spoon

sieve and cup or bowl OR sieve or colander lined with cheesecloth

tofu press

cheesecloth or muslin for the tofu press


1 extra bowl

Rinse and pick through the dried soybeans. Soak in plenty of water overnight or for 8-10 hours. When they are re hydrated, rinse them once more. Grind the soy beans in the food processor in 2 cup batches. Cover the beans with a little water and grind for 4-5 minutes until they are pureed and have turned white. They will have the consistency of cream of wheat.

Put half of the ground soy beans into each pot. Divide the 1 gallon of water between the pots. Bring to boil and lower to simmer for 15-20 minutes. Watch the pots carefully as it tends to boil over. There may be a lot of foam — you can remove it or stir it in. When it has simmered for 15-20 minutes turn off the heat and strain.

Ladle the liquid into the strainer with the cup or bowl under it. The ground soy beans, or okara, will collect in the strainer. Remove this to a colander lined with cheesecloth. Squeeze all of the soy milk out of the okara. Wash one of the pots, pour all of the soy milk into it and take it back to the stove top.

Using your thermometer, warm the soy milk to 180 degrees. Dissolve the nigari in 1 cup of hot water. When the soy milk reaches 180 degrees, turn off the heat. Gently add the nigari mixture and stir. Turn the heat back on and gently stir until the soy milk separates — like curds and whey. If it doesn’t separate, make a small batch of nigari (1 1/2 tsp to 1/2 cup of hot water) and add it in. Stir gently. The water will turn clear and the curds will clump.

Ladle the curds and whey into the muslin- or cheesecloth-lined tofu press. Cover the tofu with the cloth and drop in the lid. Put a 3-5 pound weight on the top (large jars of tomatoes, pitcher of water, etc.) and let it sit for 20-30 minutes. The longer its pressed, the firmer the tofu.

Remove the cloth and place the tofu into a container. Cover with water and put on a tight fitting lid. It will keep for a week; change the water every day or so that it stays fresh.
Additional Tips

Use the okara (the soy pulp) in burgers, bread or muffins.

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Ask Iams to End Cruel Experiments on Animals

In 2002 and early 2003, a PETA undercover investigation at Sinclair Research Center, a laboratory hired by Iams, uncovered a dark secret: The dog and cat food manufacturer funds animal testing. Dogs were left piled on a filthy floor after chunks of muscle had been hacked from their thighs, and extremely sick dogs and cats were left in cages to suffer without any veterinary care. Watch the complete undercover footage from this investigation below.

After intense pressure from PETA and its supporters, Iams severed its ties with Sinclair and agreed to end invasive experiments on dogs and cats. Iams also conducts in-home nutritional studies with companion animals who live with their families in homes. But Iams still keeps up to 700 dogs and cats in its Dayton, Ohio, laboratory for nutritional studies.

Iams also continues to perform invasive and deadly experiments on species other than cats and dogs. On one occasion, Iams gave Purdue University nearly $200,000 to conduct a two-year study in which experimenters taped the tails of mice and then raised their hind legs off the floor to cause the animals’ muscles to deteriorate.

Even though Iams has made some progress, we must continue to send the message that safe, healthy dog and cat food does not require harming any animals. Until Iams agrees to implement 100 percent in-home testing, to stop imprisoning dogs and cats in its laboratory, and to stop paying others to conduct deadly experiments on animals, we encourage consumers to purchase companion animal food from companies that do not conduct laboratory tests on animals.

Please send a polite e-mail to Proctor & Gamble’s CEO, Robert McDonald, urging him to stop allowing Iams to conduct and fund cruel laboratory experiments on animals and to switch entirely to a humane in-home testing program.

Personalized letters always work best. Feel free to use the following text, but understand that your message will carry more weight if you write your own customized message and subject line.

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Chocolate Fudge Brownies

Vegan RecipesVegan recipes for South Africans

You’ll love to make these for non-vegans. They’re always amazed that something so seriously scrumptious can be egg-less and milk-less. Melt a bar of dark chocolate over the top for added richness when making them as a gift. Don’t worry about how long they keep … they tend to get eaten up quickly.

You can also use this recipe to make as a cake. Black Forest cakes are really very luxurious. Just bake this recipe in round tins (use 1½ times the amounts), trickle the cakes with kirschwasser and layer with whipped (Alpro) cream and tinned black cherries. This will knock the socks of anyone who says veganism is about deprivation!


Vegan chocolate brownies by Angela Tuson¾ cup white flour
2/3 cup cold water or soya milk
100g tofu
1 cup chocolate chips
1 tsp vanilla
1¾ cups sugar
Pinch salt
½ cup vegetable oil
¾ cup cocoa powder
1½ cup white flour
¾ tsp baking powder
Optional: broken up, chipped or nibbed nuts

Cooking Instructions

  • Preheat oven to 180°C/350F.
  • Whisk or puree the tofu, flour and water until smooth in a sauce pan, and whisk constantly over low heat until it thickens – about 10mins (don’t boil it).
  • Take off the heat and stir in the chocolate chips, salt, vanilla and sugar, until the chocolate chips are melted. Set aside to cool.
  • When mixture is cool, mix in the oil. It can take about 20 minutes to cool, so give it a stir and/or put it in the fridge.
  • Sift the 1½ cups of flour, the cocoa and the baking powder together. Fold in the tofu mixture until well combined and smooth.
  • Spread evenly in a greased baking pan for 35-40 minutes, or until a knife comes out clean.

Serves 30 people

Recipe supplied by Angela Tuson, East London, South Africa



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Animal Liberation

Animal Liberation

Peter Singer’s Animal Liberation is thought to be the absolute best vegan book of the animal rights movement, and a trendsetter. Though people discussed animal rights for thousands of years, he put the concept to a philosophical test.

He proves (to a point where no one has found a hole in the validity of his argument) that our society’s choice to eat animals is speciesism, meaning that we are discriminating against other species of animals. He says that our argument that animals are there for us to eat is alarmingly similar to the argument that slaves are there to do our labour in the fields.

One of his main points is that pigs (as an example) are certainly more aware and conscious of their surroundings than a human baby, and more than a mentally challenged child. But it is considered wrong to eat, or experiment on, one this child.

Therefore, shouldn’t it be wrong to do so to a pig? Why not? Because a pig is a pig and a human is a human? Well, that is speciesism.

I can’t list all the reasons for this argument here (it’s a long book), but if you are looking to learn more about why people think it just isn’t right to eat animals, this vegan book is a must read. See if you can find a hole in his rationale.


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The China Study

The science is clear. The results are unmistakable. 

Change your diet and dramatically reduce the risk of cancer, diabetes, heart disease and obesity.

Respected nutrition and health researcher, Dr. T. Colin Campbell reveals the truth behind special interest groups, government entities and scientists that have taken Americans down a deadly path

Even today, as the low-carb craze sweeps the nation, two-thirds of adults are still obese and children are being diagnosed with Type II diabetes, typically an “adult” disease, at an alarming rate. If we’re eating healthier, why are Americans stricken with heart disease as much as we were 30 years ago?

Drawing on the project findings in rural China, but going far beyond those findings, The China Study details the connection between nutrition and heart disease, diabetes and cancer. The report also examines the source of nutritional confusion produced by powerful lobbies, government entities, and opportunistic scientists. The New York Times has recognized the study (China-Oxford-Cornell Diet and Health Project) as the “Grand Prix of epidemiology” and the “most comprehensive large study ever undertaken of the relationship between diet and the risk of developing disease.”

“After a long career in research and policy-making, I have decided to step ‘out of the system’. I have decided to disclose why Americans are so confused,” said Dr. Campbell. “As a taxpayer who foots the bill for research and health policy in America, you deserve to know that many of the common notions you have been told about food, health and disease are wrong.”

“I propose to do nothing less than redefine what we think of as good nutrition. You need to know the truth about food, and why eating the right way can save your life.”

Early in his career as a researcher with MIT and Virginia Tech, Dr. Campbell worked to promote better health by eating more meat, milk and eggs — “high-quality animal protein … It was an obvious sequel to my own life on the farm and I was happy to believe that the American diet was the best in the world.”

He later was a researcher on a project in the Philippines working with malnourished children. The project became an investigation for Dr. Campbell, as to why so many Filipino children were being diagnosed with liver cancer, predominately an adult disease. The primary goal of the project was to ensure that the children were getting as much protein as possible.

“In this project, however, I uncovered a dark secret. Children who ate the highest protein diets were the ones most likely to get liver cancer…” He began to review other reports from around the world that reflected the findings of his research in the Philippines.

Although it was “heretical to say that protein wasn’t healthy,” he started an in-depth study into the role of nutrition, especially protein, in the cause of cancer.

The research project culminated in a 20-year partnership of Cornell University, Oxford University, and the Chinese Academy of Preventive Medicine, a survey of diseases and lifestyle factors in rural China and Taiwan. More commonly known as the China Study, “this project eventually produced more than 8000 statistically significant associations between various dietary factors and disease.”

The findings? “People who ate the most animal-based foods got the most chronic disease … People who ate the most plant-based foods were the healthiest and tended to avoid chronic disease. These results could not be ignored,” said Dr. Campbell.

In The China Study, Dr. Campbell details the connection between nutrition and heart disease, diabetes, and cancer, and also its ability to reduce or reverse the risk or effects of these deadly illnesses. The China Study also examines the source of nutritional confusion produced by powerful lobbies, government entities, and irresponsible scientists.

The China Study is not a diet book. Consumers are bombarded with conflicting messages regarding health and nutrition; the market is flooded with popular titles like The Atkins Diet and The South Beach Diet. The China Study cuts through the haze of misinformation and delivers an insightful message to anyone living with cancer, diabetes, heart disease, obesity, and those concerned with the effects of aging. Additionally, he challenges the validity of these low-carb fad diets and issues a startling warning to their followers.

The China Study Site


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Forks Over Knives

Forks Over Knives – Instant New York Times Best Seller

What if one simple change could save you from heart disease, cancer, and stroke?

For decades, that question has fascinated a small circle of impassioned doctors and researchers – and now, their life-changing research is making headlines in the hit documentary Forks Over Knives. Their answer? Eat a whole-foods, plant-based diet – it could save your life.

It may overturn most of the diet advice you’ve heard – but the experts behind Forks Over Knives aren’t afraid to make waves. In his book Prevent and Reverse Heart Disease, Dr. Caldwell Esselstyn explained that eating meat, dairy, and oils injures the lining of our blood vessels, causing heart disease, heart attack, or stroke. In The China Study, Dr. Colin Campbell revealed how cancer and other diseases skyrocket when eating meat and dairy is the norm – and plummet where a traditional plant-based diet persists. And more and more experts are adding their voices to the cause: There is nothing else you can do for your health that can match the benefits of a plant-based diet.

Now, as Forks Over Knives is introducing more people than ever before to the plant-based way to health, this accessible guide provides the information you need to adopt and maintain a plant-based diet.

Features include:

  • Insights from the luminaries behind the film – Dr. Neal Barnard, Dr. John McDougall, The Engine 2 Diet author Rip Esselstyn, and many others
  • Success stories from converts to plant-based eating – like San’Dera Prude, who no longer needs to medicate her diabetes, has lost weight, and feels great!
  • The many benefits of a whole-foods, plant-based diet – for you, for animals and the environment, and for our future
  • A helpful primer on crafting a healthy diet rich in unprocessed fruits, vegetables, legumes, and whole grains, including tips on transitioning and essential kitchen tools
  • 125 recipes from 25 champions of plant-based dining – from Blueberry Oat Breakfast Muffins and Sunny Orange Yam Bisque to Garlic Rosemary Polenta and Raspberry-Pear Crisp.

Forks Over Knives


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Forks Over Knives

Forks Over Knives – Official Trailer

synopsis top burger girl Synopsis

What has happened to us? Despite the most advanced medical technology in the world, we are sicker than ever by nearly every measure.

Two out of every three of us are overweight. Cases of diabetes are exploding, especially amongst our younger population. About half of us are taking at least one prescription drug. Major medical operations have become routine, helping to drive health care costs to astronomical levels. Heart disease, cancer and stroke are the country’s three leading causes of death, even though billions are spent each year to “battle” these very conditions. Millions suffer from a host of other degenerative diseases.

Could it be there’s a single solution to all of these problems? A solution so comprehensive but so straightforward, that it’s mind-boggling that more of us haven’t taken it seriously?

FORKS OVER KNIVES examines the profound claim that most, if not all, of the degenerative diseases that afflict us can be controlled, or even reversed, by rejecting animal-based and processed foods. The major storyline in the film traces the personal journeys of a pair of pioneering researchers, Dr. T. Colin Campbell and Dr. Caldwell Esselstyn.

synopsis t colin campbell Synopsis

Dr. Campbell, a nutritional scientist at Cornell University, was concerned in the late 1960′s with producing “high quality” animal protein to bring to the poor and malnourished areas of the third world. While in the Philippines, he made a life-changing discovery: the country’s wealthier children, who were consuming relatively high amounts of animal-based foods, were much more likely to get liver cancer. Dr. Esselstyn, a top surgeon and head of the Breast Cancer Task Force at the world-renowned Cleveland Clinic, found that many of the diseases he routinely treated were virtually unknown in parts of the world where animal-based foods were rarely consumed.

These discoveries inspired Campbell and Esselstyn, who didn’t know each other yet, to conduct several groundbreaking studies. One of them took place in China and is still among the most comprehensive health-related investigations ever undertaken. Their research led synopsis t colin campbell farm Synopsis

them to a startling conclusion: degenerative diseases like heart disease, type 2 diabetes, and even several forms of cancer, could almost always be prevented – and in many cases reversed – by adopting a whole foods, plant-based diet. Despite the profound implications of their findings, their work has remained relatively unknown to the public.

The filmmakers travel with Drs. Campbell and Esselstyn on their separate but similar paths, from their childhood farms where they both produced “nature’s perfect food,” to China and Cleveland, where they explored ideas that challenged the established thinking and shook their own core beliefs.

The idea of food as medicine is put to the test. Throughout the film, cameras follow “reality patients” who have chronic conditions from heart disease to diabetes. Doctors teach these patients how to adopt a whole foods plant-based diet as the primary approach to treat their ailments – while the challenges and triumphs of their journeys are revealed.

synopsis group at dinner Synopsis

Filmmakers Discuss Forks Over Knives



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Earthlings – Trailer

EARTHLINGS is an award-winning documentary film about the suffering of animals for food, fashion, pets, entertainment and medical research. Considered the most persuasive documentary ever made, EARTHLINGS is nicknamed “the Vegan maker” for its sensitive footage shot at animal shelters, pet stores, puppy mills, factory farms, slaughterhouses, the leather and fur trades, sporting events, circuses and research labs.

The film is narrated by Academy Award® nominee Joaquin Phoenix and features music by platinum-selling recording artist Moby. Initially ignored by distributors, today EARTHLINGS is considered the definitive animal rights film by organizations around the world. “Of all the films I have ever made, this is the one that gets people talking the most,” said Phoenix. “For every one person who sees EARTHLINGS, they will tell three.”

In 1999, writer/producer/director Shaun Monson began work on a series of PSAs about spaying and neutering pets. The footage he shot at animal shelters around Los Angeles affected him so profoundly that the project soon evolved into EARTHLINGS. The film would take another six years to complete because of the difficulty in obtaining footage within these profitable industries. Though the film was initially ignored by distributors, who told Monson that the film would “never see the light of day and should be swept under the rug,” today EARTHLINGS is considered the definitive animal rights film by organizations around the world.

Nation Earth was established to produce documentary films on socially urgent issues. EARTHLINGS, released in 2005, was the company’s first feature film and is the first of a documentary trilogy. The company is currently at work on the second installment, UNITY, which will explore the unifying force of consciousness found in nature, animals and humankind. UNITY is scheduled to be completed in 2010. For more information please see

Earthlings – Full length documentary


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Basic Quinoa

Basic Quinoa

Serves 4 (makes about 4 cups)

Quinoa is a complete protein containing all eight essential amino acids. It’s light and fluffy in texture but has that whole grain ability to fill people up–and if you’ve got company coming, this recipe easily doubles to serve eight people.

1 cup quinoa
2 cups water
1/2 teaspoon salt

Rinse quinoa in a fine sieve until water runs clear, drain and transfer to a medium pot. Add water and salt and bring to a boil. Cover, reduce heat to medium low and simmer until water is absorbed, 15 to 20 minutes. Set aside off the heat for 5 minutes; uncover and fluff with a fork.

Per serving (about 5oz/162g-wt.): 160 calories (25 from fat), 2.5g total fat, 0g saturated fat, 0mg cholesterol, 300mg sodium, 27g total carbohydrate (3g dietary fiber, 0g sugar), 6g protein

Fresh Earth Food Store | Basic Quinoa


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Pea and Lentil Curry

Vegan Recipes Vegan recipes for South Africans

Pea and Lentil Curry

A simple curry recipe that uses the traditional Indian vegetarian food ingredients of lentils (dhal) and peas (mutter).


1 tsp oil
1 chopped onion
3 cloves garlic
1 Tbsp masala
1 tsp chili (optional)
1 tsp turmeric
2-3 chopped large tomatoes
1 tin tomatoes
2 Tbsp chutney
1 cup frozen peas
2 cans lentils
1 tsp salt

Cooking Instructions

  • Heat the oil and fry the onion, garlic and masala
  • Add the chili (optional), turmeric, tomatoes and chutney, and cook for 10 minutes.
  • Add the peas and lentils and salt. Mix and cover. Cook 10 minutes until the flavours combine.
  • Serve with brown rice.

Serves 2 people

Recipe supplied by Claudia Miceli, Muizenberg, Cape Town

VeganSA Directory – Indian Vegan Recipes – Pea and Lentil Curry – Dal Mutter Recipe


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