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Banana Oats Smoothie

Oats are a naturally gluten-free whole-grain dense with essential minerals, vitamins and fibre.


  • Rich source of fibre
  • Promotes satiety (keeps you fuller for longer)
  • May assist to control cholesterol levels
  • Contains antioxidants for heart and cellular health

Oats have always been a part of the South African staple breakfast porridges and a nation-wide favourite. This grain is not only nutrient-dense but an extremely versatile food. It has been used as a main ingredient for a variety of health-food products such as oat milk, pancake mix, energy bars and granola.

BodiCafé’s Energy Oats offers a high-energy, steel-cut porridge suitable for the whole family.  Steel-cutting reduces oats cooking time and allows for easier digestion. Our steel-cut oats can be popped into a blender with some fruit, plant milk of your choice and a drizzle of honey and have your breakfast boost ready in minutes for on-the-go. Try out our favourite smoothie with the recipe shared below!


BodiCafé is not qualified to recommend any of our products for any diet, lifestyle disease, or ailment. However, we would advise that you first consult with a medical professional and dietician before implementing any supplements or lifestyle changes.


Prep Time: 10 minutes

ZERO Cook Time


2-3 Bananas medium size
2-3 Pineapple slices
250g Rice or Soya Milk
1 tbsp. Honey
1 tbsp. Peanut butter
1 tbsp. Chia seeds
1/2 cup Uncooked Energy Oats
Add water as necessary for preferred thickness


  1. Add wet ingredients first and then dry ingredients to your blender. 
  2. Blend until all ingredients are properly liquified. Stir in between blends to ensure all ingredients are blending well.
  3. Serve in a smoothie bowl or a glass. Top with fresh bananas, seeds and nuts, Anytime Cereal Crunch or dried fruit and enjoy!


Inflammation-Free Spring Tips

The joys of spring: the rejuvenating warmth of the sun, balmy breezes with fresh blooms spreading their aroma. To some people these joys are welcomed but to many they signal one thing: seasonal allergies are here! Itchy eyes, stuffy nose, heat rash and incessant sneezing are more what spring may signal for allergy sufferers. So why is it that our bodies exhibit these uncomfortable symptoms during what should be springtime bliss? Let’s find out!

The world’s environmental conditions have declined and with it the quality of its ability to support the vitality of life. The pace at which we are expected to live our lives is harsh on our own bodily system. The increasing commonality of lifestyle conditions (such as seasonal allergies) in the world’s population is indicative of this.

The human body is a complex system that works to ensure all parts of the system are balanced and working in synergy. The immune system is vital to this overall system. Its work is to build up healthy defense in white blood cells, restore balance and feed organs the correct cellular information to ensure the body is optimally functional and efficient.

Our immune systems are exposed to excessive stimulants in the form of constant visual stimulation, air and noise pollution. Stressful schedules consume the time needed for important healing bodily practices such as sleep and daily movement. What happens when the immune system is compromised?

Immunity and Inflammation
The immune system identifies excessive stress or strain on the body (be it physical, mental or emotional) as an unwanted invader. It’s response to invaders? Histamine. Histamine is a chemical released by white blood cells to remove or eliminate any irritant on the skin or inside the body that is causing harm.

Histamine dilates the path of blood flow for white blood cells to travel quickly to the allergen and eliminate it. The tickle you get just before a sneeze, burning sensations in the eyes, skin rashes and difficulty breathing are all the work of histamines to remove an ‘invader’ from the body’s organs.

Histamines work in our digestive tract to trigger an allergic reaction to a certain food so that you do not consume that food again. If you have a sensitive digestive system, foods that naturally contain high-histamine levels often cause a similar reaction when they are consumed even if you are not technically allergic to them.

Excessive histamine can cause inflammation. When it does it is directly indicative of the fact that there is an excess of something harmful within the body already. Many genetic allergies are a sign that the DNA of the internal environmental is so inflamed already that something with even the slightest inflammatory chemical make-up (such as a peanut) cannot be accommodated and must be removed to maintain homeostasis.

Even the slightest trigger of inflammatory response may display in an exaggerated and potentially life-threatening way due to an existing inflammatory condition i.e. like adding fuel to a fire.

Food and Inflammation
Food is the information we feed our brain. The brain is the primary signaling source to all internal functions especially the immune system. In the same way that food can be harmful to the body it can be healing. Let’s explore a few plant-based foods that are plant-based and naturally anti-inflammatory*.

1. Chia Seeds

Chia seeds contain antioxidants that help to boost the immune system. Antioxidants also help to protect the body’s cells and tissue that may be susceptible to free radical damage.

Reducing high blood pressure
Reducing high blood sugar levels
Reducing inflammation

A variety of B Vitamins
Omega 3 Fatty Acids

2. Flax Seeds
Flax Seeds are a great source of Omega 3 Fatty Acids (which assist brain functionality) and fibre (which assists with regularity).

Heart health
Balancing blood sugar levels
Brain functionality
Immune boosting

Omega 3 Fatty Acids
Plant protein

3. Moringa Powder
During flu season (and especially during a virus pandemic), our white blood cells work extra hard to make sure that our immune systems are working well. Vitamin C, contained in Moringa powder, helps to boost the production of white blood cells in your body to help protect your body from viruses and other pathogens.

Weight management
Treatment of infections
Reducing inflammation
Immune boosting

Minerals and vitamins
Anti-inflammatory properties

4. Turmeric Powder
Curcumin, the active component found in turmeric, assists in activating cells in the body that assist to fight off pathogens, viruses and bacteria that enter the body. Turmeric also assists with pain caused by inflammation in the body.

Immune boosting
Improving heart health
Arthritic pain relief
Reducing inflammation
Fighting off infections

Minerals and vitamins
Anti-inflammatory properties

5. Cayenne Pepper
Cayenne pepper provides a kick of flavour to a variety of savoury dishes. Cayenne pepper also provides lifestyle benefits for the body’s circulation, joints and metabolism.

Boosting the metabolism
Reducing high blood pressure
Relieving joint and muscle pain
Lowering cholesterol
Immune boosting

Vitamin A
Vitamin C

6. Ginger Powder
Ginger powder is indeed a super food when it comes to assisting with your body’s overall wellness. Plant chemicals and antioxidant properties contained in the ginger root assist with immune support and in remedying various ailments.

Menstrual pain relief
Reducing inflammation (arthritis, osteoporosis)
Immune boosting
Respiratory infections
Digestion and gut health
Relieving nausea

Gingerol (chemical compound)

7. Stametta Tea
Stametta Tea is a blend of natural, herbal supplements which assist with providing the body with the support it needs for optimal functionality and to assist in fighting off infections.

Immune boosting
Prostate health
Stress relief
Hay fever
Reducing inflammation
Reducing high blood pressure
Relieving digestive discomfort

Stinging nettle

An unbalanced lifestyle and poor eating habits do not yield a happy body. We must practice healthy habits daily that build up instead of breakdown to create a balanced system. Practice daily movement, fuel with fibre-rich, anti-inflammatory foods and learn to slow down and smell the roses – without the fear of a sneezing fit!

Enjoy an inflammation-free Spring this year the plant-based, BodiCafé way!

*Disclaimer: BodiCafé does not claim to be qualified to recommend any of our products for any diet, lifestyle disease, or ailment. However, we would advise that you first consult with a medical professional and dietician before implementing any supplements or lifestyle changes. As each body is unique so will your reaction to these foods be. Best wishes and Best of health!


Sorghum Smoothie

Sorghum is a nutrient dense cereal wholegrain indigenous to African soil.

While most wholegrains offer an impressive profile of micro-nutrients, this African grain is naturally gluten-free and especially noteworthy in its nutrient density.


One half cup of sorghum grain contains:

  • 18% of our required daily intake (hereafter DV) of iron (necessary for energy, internal temperature regulation, gastro-intestinal and immunity functions)
  • 25% DV of Vitamin B6 (essential for nutrient absorption and nervous system functionality)
  • 37% DV of magnesium (required to regulate the stress hormone, cortisone, in the body and rehabilitate adrenal and hormonal systems)

To name only a few!

Sorghum is not only a nutritious grain but a filling, affordable and delicious one, suitable for the whole family. When made into a porridge the vitamins and minerals content provide a great way for young children to start their day!

BodiCafé would like to offer you a new and quick way to enjoy the traditionally made sorghum porridge. Smoothie bowls are always a good idea and how much more with a hearty, nutty wholegrain to round off the texture. Yum! Let’s get into it…


   BodiCafé is not qualified to recommend any of our products for any diet, lifestyle disease, or ailment. However, we would advise that you first consult with a medical professional and dietician before implementing any supplements or lifestyle changes. 



Prep Time: 10 minutes

ZERO Cook Time


2-3 Bananas medium size

2-3 Pineapple slices

250g Rice or Soya Milk 

1 tbsp. Honey

1 tbsp. Peanut butter

1 tbsp. Chia seeds

1/2 cup Pre-cooked sorghum*

Add water as necessary for preferred thickness


1. Add ingredients together in a blender. Blend until all ingredients are properly liquified.

2. Serve as a smoothie bowl and enjoy!

Notes: *The BodiCafé Sorghum Meal is not pre-cooked


Fruity Cinnamon Oatbake

Winter season calls for comfort meals that build up immunity for the chills blowing our way this time of year. You need look no further than our crowd-pleasing fruity oat bake recipe. It is meal-prep friendly and can be heated up and ready to eat at a moment’s notice. 

Enjoy as a hearty breakfast or as a healthy dinner dessert. This versatile oats recipe will have you reaching for it over and over again this winter. Let’s dig in!



1.       Good source of soluble fibre for balancing blood glucose levels.

2.       Source of insoluble fibre which encourages bowel movement and prevents constipation.

3.    Oats antioxidants are called avenanthramides which may assist to protect against heart diseases.

4.       Antioxidants may assist with immune boosting. 

5.       Contains minerals such as magnesium, thiamine, phosphorus, zinc and iron.



1.       Contain anti-inflammatory and antimicrobial compounds.

2.      Contains high quantity of antioxidants.

3.       May also provide anti-fungal properties.

4.       Naturally dried and sweet.



1.       Contains anti-viral, anti-bacterial and anti-fungal properties.

2.       May support gut-health.

3.       May assist to manage balance blood pressure levels.

4.       May assist to manage pain associated with inflammation.

5.       May assist to manage blood sugar levels thereby lowering the risk of type 2 diabetes.



1.       High-fibre content may aid in efficient digestion and elimination.

2.       May assist to boost iron levels.

3.       May assist to improve bone strength.

4.     Contains high quantity of energy, vitamins, and minerals.


   BodiCafé is not qualified to recommend any of our products for any diet, lifestyle disease, or ailment. However, we would advise that you first consult with a medical professional and dietician before implementing any supplements or lifestyle changes. 



Prep Time: 10 minutes

Cook Time: 45 minutes

Servings: 4


2 cups rolled oats uncooked

1/2 cup soya milk powder

1 cup desiccated coconut

1/2 cup raisins

2 tsp cinnamon powder

1/2 cup dates soaked in 1 cup boiling water

2 bananas

2 tsp fine Himalayan salt

3 cups cold water


1.      Add oats, soya milk powder, 1/2 cup desiccated coconut, raisins, and cinnamon to a large baking dish. Mix well.

2.      Blend bananas, salt, and dates (with water) until smooth.

3.       Add as much of the cold water as possible to the date mixture and blend very well.

4.    Allow the date mixture to cool, and then add to dry ingredients, and stir. Add remaining water and mix well.

5.      Sprinkle remaining 1/2 cup coconut on top, and if you like, you can also sprinkle a bit more cinnamon on top.

6.       Bake at 170°C for about 45 minutes. It should be golden brown on top when done.


Serve hot out of the oven. Enjoyed best when shared!


3 Vegan-friendly recipes you need as a flexitarian

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.


Photo by Caroline Attwood on Unsplash

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
Photo by Louis Hansel on Unsplash

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
Photo by Brittani Burns on Unsplash


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.


Photo by Emma Simpson on Unsplash


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. 

Photo by Caroline Attwood on Unsplash


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.

Photo by Toa Heftiba on Unsplash


Greek salad wraps 

Ingredients you’ll need: 

  • 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. 

Photo by Sara Dubler on Unsplash

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


How to get started on vegan-friendly meal-prepping

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. 

Photo by Kim Deachul on Unsplash

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.)
Photo by Tara Clark on Unsplash


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. 



6 Superfoods to Ensure a Healthy Prostate

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. 

Photo by Maddi Bazzocco on Unsplash

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
Photo by Online Marketing on Unsplash

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. 
Photo by Jenny Hill on Unsplash

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.
Photo by Usman Yousaf on Unsplash

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



Your guide to creating a vegan-friendly lunchbox for your kids

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.

Photo by Thiago Cerqueira on Unsplash

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. 

Photo by Maria Lin Kim on Unsplash

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

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. 

Photo by Hillshire Farm on Unsplash

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.

Photo by Kelly Sikkema on Unsplash

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. 

Photo by August de Richelieu from Pexels

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



Maintaining a vegan-friendly diet while on a budget

Whether you’re new to the world of plant-based eating or simply looking for healthier food alternatives, you may have found yourself spending much more than usual on your grocery trips. Despite talks of expensive vegan diets, going plant-based can be customised to fit most people’s lives, regardless of income. In addition to fresh whole fruits and vegetables being on the pricey side, there are still quite a few ways you can save a penny. All you need are the right recipes. Remember to always consult with your doctor or nutritionist before starting a new eating plan.

Photo by Charles Deluvio on Unsplash

Staying on budget 

Believe it or not, sticking to a budget while following a plant-based diet is pretty easy to do. Cheaper than most meat-based foods, shopping for plant-based foods can get a bit pricey, especially when you have no structured grocery list to follow. To avoid falling into that trap, here’s how you can save on your next grocery trip. 

  • Compare grocery stores– To save big, check your nearby grocery stores flyers for any deals they may be running and compare the prices.
  • Buying in bulk– Buying products like BodiCafé’s nuts and seeds range in bulk is more affordable than occasionally buying as it lasts longer and can be kept in a fridge or freezer.
  • Try to substitute-Adapt your favourite meat-based foods with plant-based ingredients. BodiCafé’s plant protein range is a great replacement for minced beef and lamb.
Photo by Viki Mohamad on Unsplash

Get Creative 

There’s no doubt that finding new foods to replace your previous diet can be a bit tedious and may take a bit of exploring. Luckily, most of the ingredients you’ll need are plant-based. Since you’re eliminating meat and dairy from your diet, you’ll have more room to be creative in your fruits, veggies, spices, and dairy alternatives. However, if you’re still struggling to find some yummy budget-friendly recipes, we’ve curated three tasty recipes that are worth trying.

Photo by Conscious Design on Unsplash

Kidney bean curry 

You can honestly never go wrong with beans, they’re affordable, filling and oh-so-delicious. 

Ingredients you’ll need: 

  • 1 tbsp vegetable oil
  • 1 onion, finely chopped
  • 2 garlic cloves, finely chopped
  • a thumb-sized piece of ginger, peeled and finely chopped
  • 1 small pack of coriander
  • 1 tsp of BodiCafé’s cumin powder
  • 1 tsp of BodiCafé’s paprika
  • 2 tsp garam masala
  • 400g can chopped tomatoes
  • 400g can kidney beans, in water
  • cooked basmati rice, to serve
Photo by Pille R. Priske on Unsplash

To view the full recipe click here. 

Tarka Dhal 

Enjoy a simple and mouth-watering meal like this dhal with healthy ingredients you probably already have in your cupboard. 

Ingredients you’ll need: 

To view the full recipe click here. 

Photo by Mario Raj on Unsplash

Buffalo chickpea tacos 

Enjoyed as a snack or a quick meal, this delicious taco is made with whole food ingredients and can be ready in less than 30 minutes. 

Ingredients you’ll need 

Photo by Quin Engle on Unsplash

To view the full recipe click here. 

Avoid breaking the bank this season and indulge in healthy, wholesome meals when you try BodiCafé’s plant-based friendly range in your next budget-friendly dish.


Beginner Guide: How to read vegan/vegetarian product labels

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.

Cod Liver Oil
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:

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