Author: carmen

Incorporating any change to your diet, whether it’s big or small, can be a daunting task. As your body has essentially become accustomed to consuming and digesting certain products, eliminating them from your diet can seem irregular. One product we’ve seen more and more people remove from their diet is dairy, and here’s why you should consider doing the same. Remember to always consult with your doctor or nutritionist before starting a new eating plan.

The difference between dairy-free and lactose-free

While they may sound similar, these two labels are not interchangeable. Lactose is a natural sugar that can be found in dairy products hence the lactose-free label, whereas dairy-free is exactly what it sounds like; it has no dairy. 

The Why 

Whether you’re lactose intolerant, have a milk allergy or use dairy as your go-to, consuming dairy on the regular can have some unpleasant effects on your body. According to many reputable sources and health experts, cutting out dairy from your diet is also a great way to help reduce inflammation and balance your hormones.

The side effects

• Dairy products have been known to cause constipation due to an inflamed digestive tract.
• Dairy products can cause gas and bloating.
• For some people, consuming dairy can result in acne.

Reap the benefits

Whether you’re converting from a dairy to a non-dairy diet or simply looking to make the occasional switch, here are a few benefits you could potentially experience when cutting out dairy. 

• Get the glow – Cutting out dairy can reduce acne inflammation.
• Shed the pounds – Depending on how well you adjust your diet, removing excess saturated fats and sugars found in dairy could promote weight loss.
• Bye-bye bloating – If you’re prone to bloating, eliminating dairy from your diet can make a significant difference. 

The alternatives

Remember, there’s no need to rush your transition. The more gradual it is, the easier it will be to maintain your health and lifestyle. However, if you’re keen on diving right in, here are a few plant-based products that are worth introducing into your diet. 

• Stock your pantry with BodiCafé’s rice milk powder and soya milk powder– It’s energy-boosting and can assist with digestion.
• Nuts like BodiCafé’s brazil nuts and cashews are excellent sources of protein and anti-inflammatory properties.

Whatever your move is, whether you’re looking to expand your plant-milk options or simply looking for a more affordable alternative to your current range, you can shop these products and more at BodiCafé.

Plant-based diets are increasing in popularity. More and more people are switching from their omnivore diet to a diet that solely consists of whole foods. Some choose to go plant-based out of concern for the environment, while others make the switch because it’s considered a healthier option. Well, if you’re still considering making the switch, here are some key insights you should know before dipping your toes into the world of plant-based eating. Remember to always consult with your doctor or nutritionist before starting a new eating plan.

Mythbusters

While a plant-based diet may not be for everyone, research shows that following a vegan diet provides numerous health benefits as long as you follow it correctly. Limiting the use of oils, processed foods and sugars, plant-based foods leaves you with plenty of whole foods filled with nutrients, maximising your nutritional intake.

By adopting a plant-based diet, you could potentially lower your risk of: 

• Heart disease
• High blood pressure
• Diabetes 
• Colon and breast cancer

While there are many misconceptions about how following a plant-based diet may not provide you with the nutrients and proteins your body needs; as long as your calorie intake is enough, you’re almost certain to get enough protein. 

Foods to incorporate to boost your protein intake: 

•  BodiCafé’s Beans, lentils and split peas
• Quinoa
• Soy products like BodiCafé’s soy milk, soya mince and tofu

The Alternatives

Leaving the meaty meals behind can be challenging, especially if following a plant-based diet is new to your routine. However, as more and more people have started questioning their diets and its effects on animals, the environment, and possible health effects; supermarkets have started making meat alternatives more accessible and affordable.

Bring in the Subs

With a variety of plant-based versions of your favourite sausages and burgers, and other meat substitutes made available, taking the next step to ditching the meat is easier now than it was a couple of years ago. Containing fewer calories and less fat, here are a few meat alternatives that taste just as good.

• Tofu – A classic meat alternative and is a low-calorie source of protein
• Soya protein – Soya mince and soya chunks can be commonly used as a meat substitute 
• Black beans – popular, healthy and delicious, most plant-based burgers are made out of black beans
• Chickpeas – Providing a substantial amount of iron, chickpeas contain more protein than most types of meat

Whether you’re new to the plant-based lifestyle or simply looking for tasty meat substitutes, you can shop these products and more at BodiCafé.

Ensuring your kids stay entertained while they’re home can be pretty stressful for any parent. Sure, it may be a bit chaotic getting into a routine however, establishing a routine and preparing activities beforehand can help alleviate potential stress and boredom. Stay one step ahead with these vegan and kid-friendly DIY recipes that are sure to keep them entertained.

Satisfying frozen honey 

If you’ve been scrolling through the realm of TikTok or YouTube, you may have come across the ‘satisfying frozen honey trend’. Sweet and sticky, this trendy recipe is vegan-friendly and can be made in a jiffy. 

What you’ll need 

• Filtered honey→ 100% pure honey (honey that’s not 100% pure will crystallise)
•  Food colouring 
• Plastic bottle 

How to make 

• Squeeze your honey into a plastic bottle 
• To add some colour, drop some food colouring into the mixture
•  Once poured into the bowl, remove the lid from your bottle and place it inside the freezer for 4-5 hours. 
• Once frozen, remove it from the freezer and let it sit at room temperature for several minutes. 
• Once rested, squeeze and take a bite! However, be cautious as this summer TikTok trend is extremely sweet due to its high sugar content.

Edible butter slime

Decadent, chocolatey and gooey, who would have thought we’d be saying all that about slime. Well, believe it or not, we’ve found the perfect 3-ingredient slime recipe that’s not only ‘taste-safe’ but also vegan-friendly. 

What you’ll need 

• ½ cup of BodiCafé’s whole grain maize meal
• 1 tablespoon of cocoa powder 
• 3 cups of BodiCafé’s powdered soya milk
• 13 cups of water 

For Texture 

• 1 tablespoon of powdered sugar 
• Or chocolate-chip syrup, chocolate chips 
• Crushed cashew nuts

How to make it

• Mix your water and powdered milk together in a jug 
• Whisk together your dry ingredients (maize meal and cocoa powder) in a mixing bowl 
• Heat ⅓ cup of the mixed soya milk in your microwave until warm (not more than 20 seconds) 
• When warming your soya milk, ensure that you’re using a microwave-safe dish
•  Pour the milk into your mixing bowl along with your maize meal and cocoa powder and mix until a smooth slime begins to form 
• Finish off by kneading your slime by hand 

• Gluten-free vegan playdough 

Admit it, no matter how many times you’ve tried to stop your little ones from putting playdough into their mouth, one way or another, kids will fall victim to the unpleasant salty taste. However, unlike standard doughs, we’ve curated a safer playdough recipe that’s the perfect alternative for your kids to play around with. 

Ingredients 

• 1 cup BodiCafé’s whole grain maize meal
• ⅓ cup of tapioca starch 
• ½ cup of salt
• 2 teaspoons of cream of tartar 
• 1 cup of water 
• 2 teaspoons of coconut oil 
• Food colouring 

How to make 

• Combine all your ingredients in a deep pan, except the food colouring 
• Turn on your stove at a low heat and cook for 3 to 5 minutes, constantly stirring until well combined 
• Once the dough has been thoroughly mixed, turn off the heat and transfer your dough onto wax paper 
• Allow to cool for 5-7 minutes until cool enough to handle
• Once cooled down, divide the dough into 2 parts and then add 1-2 drops of food colouring 
• Knead dough until colour is fully incorporated 

It’s time to ditch the board games and allow your kids to get crafty. Find these ingredients and more when you shop at BodiCafe.

Among other food items, for some reason, beans are among some of the least popular and underrated ingredients to add to a dish. While they may be considered a staple in many households and cultural dishes, many choose to avoid this mighty food and its potential health benefits. However, we’re here to lay down why you should be implementing these nutritional powerhouses into your dishes.

Remember to always consult your doctor or nutritionist before starting a new eating plan. 

Pass the beans

Beans may be known for causing the occasional gas from time, but these bad boys come packed with various nutritional benefits that are worth adding to your plant-based and regular diet. Consisting of a high amount of fibre and vitamin b, beans and legumes are some of the essential dietary food groups that have been proven to contribute to one’s longevity. Some of its health benefits include:

• Reduces the risk of heart disease
• Relieves and protects you against diabetes
• Can lower the risk of cholesterol 
• Can fight against cancer
• Can manage weight loss

Beans are high in antioxidants

When we think of healthy living, the brain automatically thinks of leafy greens. However, one of the many health benefits of beans is that each one contains a considerable amount of vitamins. Research has also shown that beans are rich in polyphenols, a type of antioxidant. Beans that are rich in antioxidants can help delay and even reduce cell damage. 

These Beans are RICH in antioxidants:

• Kidney beans
• Pinto beans
• Black beans

An inexpensive source of protein

In addition to beans being rich in potassium, fibre and iron, these inexpensive, healthy foods are rich in proteins. If you’re wondering how to get a source of iron without eating meat, switching out a meaty burger with a black bean burger will be a good source of protein and iron.

Beans and legumes high in protein include:

• Soybeans
• White beans
• Cranberry beans
• Split peas
• Black beans
• Kidney beans
• Lentils

How to reap the benefits

If you’re thinking about adding beans into your diet, you’re already one step closer to making the smart and tasty choice in achieving the nutrients you need. Remember to:

• Start slowly– Slowly incorporate beans into your diet, especially if you’re not used to eating them. Beans can be a fibre-rich replacement for rice, potatoes and even pasta.
• Eat beans foods that are easy to digest- Beans are already infamous for causing gas, so try to avoid eating them with other gas inducing foods (kale, broccoli, cauliflower etc.).
• Be creative- Beans don’t just have to be sprinkled or added into a stew; try finding other recipes in which they could be the star of the dish. Whether it’s in a yummy plant-based dessert or a hummus dip, with a pool full of online resources, you’ll have plenty of options to choose from.

Bean there, but have you tried it? Switch up your diet with wholesome and tasty plant-based proteins when you shop at BodiCafe’s selected stores nationwide or via our online shop.

So, you’re interested in starting a plant-based diet but don’t know where to start? We’ve created a nifty, easy guide to help you!

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

What can I eat?

Going plant-based means that your diet will consist primarily of veggies and fruit while perhaps enjoying the occasional meat, dairy, eggs and fish. Here’s a quick run-through of the major food groups you’ll enjoy: 

• Fruits: This can include any fruit from apples to citrus and berries
• Veggies: You’ll be able to eat plenty of veggies, including your greens like lettuce, kale & avocados
• Whole grains: Rich in fibre and nutrients, your whole grains can include grains, cereals, nuts and brown rice 
• Legumes: Packed with proteins, fibres and minerals, legumes consist of any beans, lentils and chickpeas

Foods you should be avoiding

Before jumping into a new diet, you have to do a little research to prepare yourself to make the change. Depending on how strict you’d like your diet to be, we’ve listed a few foods that you should avoid while on your plant-based diet. 

It’s a no-no

• Any dairy products is a no-go (including milk and cheese)
• Meat and poultry
• Any processed animal products
• Refined grains (foods like your white pasta and white bread would fall under this)
• Sweets (like cookies, brownies, and cake)
• Fizzy drinks and sweetened fruit juice

Keep your meals simple 

Keep your meals as simple as possible. Try not to focus on time-consuming and complicated dishes. Focus on eating foods that are predominantly whole and minimally processed that are simple yet rich in vitamins, minerals and amino acids. 

When prepping your meals, it’s essential to follow a meal plan that suits your schedule and cooking flexibility.

Highlight your main meal: To avoid spending unnecessary time on all meals, choose the meal that will provide you with all the nutrients you need in one sitting. This can either be breakfast, lunch or dinner. If you go big on breakfast, you don’t necessarily have to go all-out on the meals for the rest of your day. 

Try a selection of BodiCafe’s products which are all plant-based friendly and can be found in selected stores nationwide, or via our online shop.  

If you spend any time on social media, then you’ve probably seen the popular ‘charcuterie’ board. Pronounced as “shaa-koo-tuh-ree”, the social media trend has become popular amongst Gen Z’s and Millenials, with many turning it into a creative expression. Thanks to Tik Tok, Instagram and Pinterest, users are more inspired to get creative and jump on the bandwagon to create their version of their tasty, aesthetically pleasing snack platter. 

If you’re an avid user of Tik Tok or Instagram, then you’ve probably seen this snack platter craze land on your ‘for you’ or ‘explore’ page. From beach picnics to birthday spreads, the spread has showcased that it’s perfect for any occasion without breaking the bank.

Made from a blend of crackers, cheeses and fruits, the snack platter is a great budget-friendly option and is the epitome of effortless entertaining at home. 

When it comes to assembling your spread, the ingredients are of utmost importance and making them look aesthetically pleasing to the eye is essential.

Here’s how you can satisfy your cravings with treats you’ll love.

How to make a snack platter

A tasty snack platter is the ultimate appetiser to satisfy anyone’s hunger. Requiring minimal effort, there are no set rules when it comes to making one. Most spreads consist of delicious cheese varieties, nuts, fresh fruit and crackers. While these are a few of the main items to include, you can mix and match whatever you like according to taste and diet preferences.

However, whether you’re in the mood to include some ready-to-eat nibbles like cashew nuts, brazil nuts or even crunchies, its flexibility gives you the freedom to change it up and make it your own. One important thing to note is that whichever ingredients you choose, try to ensure that the flavours complement each other. For example, if you’re adding fruit, whether it be preserved or fresh, pairing it with salty crackers and cream cheese is an excellent addition for an extra fresh elements

Once you’ve decided what you would like to include on the spread, you’ll need a few novel ways to display your snacks. Now, how you choose to show off your refreshments are all up to you. Looking at Pinterest boards for inspiration can be a great help if you’re in the mood for a more cohesive platter.

Serve and enjoy

When serving your snack platter, remember that most of these elements are best served at room temperature. This means that assembling them a day before the time is not the best option. You can put together your fruits and snacks before the time and refrigerate, but your crackers and bread will have to wait at least an hour before serving time, which is why fresher is always better.

Add the perfect touch to your snack platter when you shop BodiCafe’s extensive selection of plant-based treats.