Author: carmen

If you’re looking to add more fruits and veggies into your diet but don’t want to get rid of meat completely, then perhaps going flexitarian is for you. Offering more flexibility in your meal choices, a flexitarian diet allows you to enjoy meat from time to time. Now, whether you’re looking to start a healthier diet or simply trying to cut down on red meat, we’ve curated 3 vegan-friendly recipes you could try when considering a flexitarian diet. Remember, you should always consult with your doctor or nutritionist before starting a new eating plan. 

 

What is a flexitarian diet ? 

A flexitarian diet was created to help people still enjoy meat in moderation while also reaping the benefits of a vegetarian diet. It is essentially a flexible and alternative version of a vegetarian diet. So, you’d still be eating whole foods such as fruits, veggies, beans and legumes, while occasionally eating meat.

 

The principles 

Due to the diet offering consumers more flexibility, a flexitarian diet consists of the following principles:

• Include more fruit, veggies, legumes and whole grains
• Limit sugar intake
• Incorporate meat and animal products from time to time
• Try getting most of your protein from plants instead of animals

What to eat 

If you’re thinking about going flexitarian here are a few things you can add on to the list to eat:

• Tofu
• BodiCafé’s nuts and seeds range (almonds, walnuts, cashews etc)
•  BodiCafé’s plant protein range (lentils, chickpeas, soybeans etc)
•  BodiCafé’s nut butter
• Dairy alternatives like almond or oat milk
• Eggs
• Fruits
• Vegetables
• Limited amounts of meat, seafood and poultry

 

The benefits 

Following a flexitarian lifestyle could potentially provide the following health benefits:

• Decrease your risk of heart disease because diets rich in fibre are good for your heart health.
• Since a flexitarian diet limits your calorie intake and processed foods, it could help with weight loss.
• May assist in eliminating free radical damage thus reducing the risk of cancer.
• Limiting your meat take means you’ll be reducing your carbon footprint, leading to a more positive environmental impact.

 

 

Recipes to try out 

Grilled salmon with sweet potatoes and broccoli 

Ingredients you’ll need: 

• 3 tablespoons low-fat mayonnaise
• 1 teaspoon chili powder
• 2 medium sweet potatoes, peeled and cut into 1-inch cubes
• 4 teaspoons olive oil, divided
• ½ teaspoon salt, divided
• ¼ teaspoon ground pepper, divided
• 4 cups broccoli
• 1,25 kg salmon fillet, cut into 4 portions
• 2 limes, 1 zested and juiced, 1 cut into wedges for serving
• ¼ cup crumbled feta cheese
• ½ cup chopped fresh coriander

For the full recipe click here. 

 

Avocado toast bagel 

Ingredients you’ll need: 

• ¼ medium avocado, mashed
• 1 slice whole-grain bread, toasted
• 2 teaspoons seasoning of choice
• Pinch of flaky sea salt

For the full recipe click here.

 

Greek salad wraps 

Ingredients you’ll need: 

• ⅓ cup red-wine vinegar
• ¼ cup extra-virgin olive oil
• 2 tablespoons finely chopped fresh oreganum
• ¼ teaspoon salt
• ¼ teaspoon ground pepper
• 8 cups chopped romaine lettuce
• 1 pack of BodiCafé’s chickpeas, rinsed
• 1 medium cucumber, halved and sliced (1 1/2 cups)
• 1 cup halved cherry tomatoes
• ¼ cup sliced pitted olives
• ¼ cup red onion
• whole-wheat wraps

For the full recipe click here. 

Kickstart your health journey and enjoy flexitarian eating with BodiCafé’s wide range of plant-based friendly products.

There’s no doubt that we’ve all had one of those days. You know, those days when you have no energy and the last thing on your mind is cooking dinner. Well, fear not because we’ve got the perfect solution: meal prepping. Not only is it more budget-friendly, but it also helps you stick to your diet while also saving you time and energy. 

How to meal prep

When it comes to meal prepping, don’t worry it’s completely normal to feel a little overwhelmed, especially if you’re pretty new to it. To make your meal prepping journey more manageable, we’ve listed a few simple tips that are worth implementing. 

 

• Create a meal plan- This will provide structure for what items you’ll need to add or exclude from your grocery list.
• Get cooking- Once you have all your ingredients sorted, it’s time to get cooking. Batch cooking is a great way to spread your portions so that they can be frozen and eaten over the next few months. 
• Use recipes that have overlapping ingredients- By using recipes that contain the same protein, carbs and veggies, you’ll save yourself from running out to the store for different types of fruits and veggies.
• Pick suitable storage containers- Using the right food storage containers can make a tremendous difference in the way you store your meals. (Airtight containers and BPA-free microwavable containers are a great start.)

 

The best foods to meal prep

If you plan on creating your recipes, here are some of the best foods to include in your meal prep. 

• Frozen veggies: This can include cauliflower, peas, broccoli and brussel sprouts. 
• Fresh veggies: Carrots, bell peppers and cabbage are great options to have.
• Whole grains: BodiCafé’s rolled oats, BodiCafé’s quinoa and buckwheat 
• Plant proteins:  Plant proteins such as chickpea, lentils, beans and peas are excellent sources of fibre. 
• Nuts and seeds: BodiCafé’s range of nuts and seeds is a good source of protein and minerals.

Schedule time for meal prep

When it comes to meal prep, it’s essential that you set aside time to prepare. While some people choose to prepare their meals for the week on Sundays, scheduling one or two days out of your week to prepare meals can work, too, as there is no single rule for when you should.

Now, whether you’re looking for a new cooking routine or simply trying to learn how to meal prep, the short answer is that meal prepping is excellent for anyone looking to save time and energy in the kitchen. 

Kickstart your wellness journey with BodiCafé’ wide range of plant-based friendly products and find a method that works for you. 

 

In honour of November, we’re highlighting six superfoods that could assist in ensuring a healthy prostate. Remember to always consult with your doctor or nutritionist before starting a new eating plan. 

Early symptoms

 

When it comes to dealing with prostate health, early detection is always best. Here are some symptoms that could assist in early detection. 

• Burning or irritation while urinating
• Loss of bladder control
• Difficulty urinating
• Swelling in legs
• Numbness or pain in hips

How to maintain a healthy prostate

 

When it comes to maintaining good health, every person is different. However, when it comes to lifestyle diseases such as diabetes, heart disease and prostate cancer, staying on top of your health and lifestyle choices are crucial. 

If you’re not sure where to start, here are a few tips:

• Reassess the foods you’re eating. This includes reducing your red meat intake and opting for more fruits and veggies.
• Keep active. Implementing physical activity into your routine can potentially promote a healthy body overall.
• Eliminate alcohol intake. Instead, try drinking caffeine free green tea. It’s a natural antioxidant, which could help lower your risk of developing prostate cancer. 

Superfoods you should be eating

 

When it comes to your health, your diet can play a significant role. However, by adding a few prostate-friendly foods into your diet, you could potentially reduce your risk of gaining prostate issues. 

1. BodiCafé’s goji berries– These tiny powerhouse superfoods provide significant amounts of energy.
2. BodiCafé’s nuts and seeds range– Nuts are loaded with fibre, nutrients and are a plant-based source of the healthy fatty chain acids of omega-3s and omega 6-s that could potentially reduce the risk of prostate cancer.
3. BodiCafé’s plant protein range– Foods such as beans, lentils and quinoa are high in amino acids and can easily be replaced as a meat protein. Amino acids are essential proteins used in building and supporting bodily functions and repairs. 
4. BodiCafé’s flax seeds– Containing antioxidants, flax seeds are a great source of omega-three, which also assists in lowering the risk of cancer. 
5. Caffeine free green tea- In addition to containing powerful antioxidants, green tea also helps lower cholesterol. 
6. Fish/ fish oil supplements- By increasing your omega-3s and omega-6s, you could potentially lower your risk of high-grade prostate cancer and prostate cancer mortality.

Put your health first and keep your prostate healthy this Movember with BodiCafé. 

 

When it comes to packing your kids’ lunch, we understand that planning a meal ahead of time can be a bit of a struggle. However, planning a vegan-friendly meal is a different ball game, especially if your kids are not used to eating a healthy packed lunch. If that’s the case, here are five tips you need to create the ultimate vegan-friendly lunchbox for your kids.

Planning is key 

When it comes to creating any meal, planning and preparing beforehand is essential. By creating a list of lunch ideas you know your child will love, you won’t have to run around every morning wondering what to pack. Try having fun with it and add something different each day to keep your kids surprised because, let’s face it, eating the same lunch every day can be boring. 

Keep it balanced

Adding your little one’s favourite snacks and foods are great. However, it’s still essential to keep it balanced. This means including at least three food groups in their lunches, such as fruit, veggies, grains and protein.

Some of these food groups can include the following

• BodiCafé’s wholegrain and carb range 
• BodiCafé’s plant protein range
• BodiCafé’s nuts and seeds range

While these are healthier alternatives, there’s no reason you should limit yourself and your child to only these three food groups. By adding a variety to their foods, you’ll be able to show them that eating healthy can be fun. 

Get the kids involved

Sure, prepping your kids’ lunch box adds another task to your to-do list. However, it also creates an opportunity to include your kids while also teaching them to be self-sufficient. Let them decide which fruits and vegetables they’d like to have, and if you’re adding a healthy snack like BodiCafé’s Anytime Essential Seed Crunchie or BodiCafé’s cashew nuts, allow them to take the lead in choosing what they’d like to have as their snack. Remember, allowing your kids to assist in planning their lunch will make them feel more comfortable eating healthy foods, and your kids will appreciate that their opinions are being heard.

Jazz it up

When it comes to prepping their lunches; have fun with it. Sticking to the same lunches for weeks on end can lead to your kids getting bored, which is why switching it up from time to time is essential. Even if it’s just once or twice a week, by adding something new into their routine, like letting them choose their favourite fruit or adding their own ingredients, they’ll be one snack closer to sparking their creativity. 

Switch up your kids’ lunchbox game with BodiCafé’s wide range of vegan-friendly products.

 

How to shop vegan products.

Whether you’re vegan or a vegetarian, checking your product labels should be second nature. However, if you’re new to following a plant-based or vegetarian diet, reviewing product labels and ingredients can be a daunting task. Avoid feeling overwhelmed on your next grocery run with these helpful tips and tricks.

Remember, you should always consult with your doctor or nutritionist before starting a new eating plan.

Photo by KWON JUNHO on Unsplash

If following a plant-based and vegetarian diet is new to you, questioning the foods you eat may be newfound territory. Transitioning from a regular diet to a plant-based one can be overwhelming at first, especially if you’re not used to checking the ingredients labels. Well, don’t panic. Here’s how you can shop with confidence on your next grocery haul.

Does the label indicate if it’s vegan or vegetarian? Once you’ve established this, you can take a closer look at the ingredients of the content to verify. If the item says it contains non-vegan allergens such as eggs and dairy, it isn’t vegan.
If the item is ‘cruelty-free or ‘free from animal testing, then these items are most likely to be vegan. To be safe, look out for items labelled with the Coalition for Consumer Information (CCIC) or the Leaping Bunny logo.
Vegan items that contain labelling that says ‘may contain’ are still vegan. It is simply a legal requirement to warn consumers that the products were manufactured where allergens are present.
Photo by Gareth Hubbard on Unsplash

List of animal ingredients to avoid

When checking the labelling of your vegan products, here is a list of potential animal ingredients you should look out for.

Lactose
Collagen
Honey
Cod Liver Oil
Gelatine
Whey
Photo by K8 on Unsplash

Vegan shopping list 101

Grocery shopping can be a time-consuming process as is. Adding that to a newly transitioned vegan and vegetarian lifestyle can be a daunting task. If you still feel as if you’ve been thrown in the deep end with no clue on how to shop, here are a few items you should include in your pantry to get you started.

Whole grains. These can include whole-grain carbs such as macaroni, nutty rice and maize meal.
Nuts and seeds. Full of protein and fibres, nuts and seeds are a great essential to add to your pantry.
Herbs and spices. Whether it’s turmeric, paprika or a dash of salt, no dish is complete without a little bit of spice????.
Fruit and veggies. These can be fresh, frozen or canned.
Photo by Taylor Kiser on Unsplash

Depending on your dietary preferences, meal prepping in advance can also help alleviate the stress of not knowing what to cook. Now that you know what to look for when buying vegan products remember this is YOUR list; you can tweak it to your liking.

Gain the confidence on your next grocery haul and try BodiCafe’s products which are all plant-based friendly and can be found in selected stores nationwide, or via our online shop:  https://bodicafe.co.za/