Author: Sean McMahon

DAIRY FREE | VEGETARIAN | VEGAN | HIGH-FIBRE

Health Note:

Whole grains are many wonderful things, one of which being: simply delicious. The texture and satisfaction that accompany a whole grain-based meal make eating healthier that much easier. Colder mornings call for comforting breakfasts. Our whipped raspberry oats recipe is fruity, wholesome and oh-so yummy! A bowl of oats contains a soluble fibre called beta-glucan. It assists in reducing high cholesterol and sugar in the blood. Beta-glucan promotes the growth of healthy gut bacteria and feelings of satiety, allowing you to satisfy your hunger for longer. We hope you enjoy this high-fibre recipe that promotes gut health at an affordable price!

You Will Need:

Ingredients:

1. Rolled oats (add desired amount of oats for planned serving)
2. 2 cups smashed raspberries
3. 1 cup plant milk
3. 1 cup boiling water
4. 2 tablespoons honey (if vegan replace honey with maple syrup)
5. 1 teaspoon cinnamon
6. 1 tablespoon coconut flakes/desiccated coconut (optional)
7. 1/2 teaspoon salt

Toppings:
1. Berries
2. Cinnamon
3. Almonds
4. Pecan Nuts
5. Nut butter
6. Coconut yoghurt (optional)

Method:

1. Heat the plant milk on low heat. Stir occasionally to avoid burning/clumping (if using powdered
milk).
2. For 2 servings of creamy oats, in a saucepan/pot add 1 cup of rolled oats. Adjust measurements proportionate to the size of your batch
3. Add 1 cup of boiling water.
4. Add 1 cup of heated plant milk.
5. Add salt to taste.
6. Bring to boil over medium heat. Stir oats frequently. Simmer uncovered for 15 minutes.
7. Blend raspberries until desired texture. Add blended raspberries to oats and stir gently.
8. Sprinkle more cinnamon, coconut, flaxseed, berries, and nuts over a bowl of oats porridge.
9. Drizzle over a yoghurt or nut butter of your choice.

Enjoy!

DAIRY FREE | VEGETARIAN | VEGAN | GLUTEN-FREE

Health Note:

Whole grains are many wonderful things, one of which being: simply delicious. The texture and satisfaction that accompany a whole grain-based meal make eating healthier that much easier. Colder mornings call for comforting breakfasts. Who does not love a bowl of goodness in the morning? Our amaranth berry porridge recipe is fluffy, delicious and so satisfying. A bowl of amaranth provides you with plant protein, vitamins, minerals, and fibre to start the day off on the best foot. For those looking for a protein boost, a gluten-free alternative, or a source of iron for your meals, amaranth is a great meal option.

You Will Need:

Ingredients:

1. 250g amaranth

2. 2 cups plant milk

3. 2 tablespoons honey (if vegan replace honey with maple syrup)

4. 1 tablespoon ground flaxseed (optional)

5. 1 teaspoon cinnamo

6. 1 tablespoon coconut flakes/desiccated coconut (optional)

7. 1/2 teaspoon salt

Toppings:

1. Berries

2. Cinnamon

3. Almonds

4. Pecan Nuts

5. Nut butter

Method:

1. Heat the plant milk on low heat. Stir occasionally to avoid burning/clumping (if using powdered milk).

2. Rinse one cup amaranth, add two cups boiling water and a half teaspoon of salt. Adjust measurements proportionate to the size of your batch.

3. Bring to boil over high heat.

4. Reduce heat, simmer on low heat for twenty minutes.

5. Add plant milk, cinnamon, and honey and allow to cook into porridge for five minutes.

6. Add more plant milk if necessary. Serve into bowls.

7. Sprinkle more cinnamon, coconut, flaxseed, berries, and nuts over a bowl of amaranth porridge.

8. Drizzle over a nut butter of your choice.

Enjoy!

REFINED SUGAR FREE | DAIRY FREE | VEGETARIAN

Health Note:

A plant-based protein meal that is both healthy and satisfying is not always the easiest thing on-the-go. In this recipe we want to recognise seeds for their (totally underrated and unrecognised) nutrient protein profile. Seeds are versatile, readily available and exceptionally nutrient dense in numerous other essential vitamins and minerals. This loaf is quick and easy to prep and makes for a protein-packed sandwich bread to restore and repair muscles after your workout. Add to your kids lunchbox to keep them energized throughout their school day. Going plant-based needn’t mean skimping on your protein intake!

You Will Need:
Ingredients:

1 x 7 g sachet of dried yeast
4 tablespoons extra virgin olive oil
250 g unbleached stone-ground brown bread flour (we used the Eureka brand)
100 g ground almonds
50 g linseeds
100 g mixed seeds, such as chia, sunflower, sesame, pumpkin
1 sprig of fresh rosemary (dried rosemary will do just as well)
4 large free-range eggs
3 teaspoons Marmite , optional (but definitely tastier)

Method:

Preheat the oven to 190ºC. Line a loaf tin with parchment baking paper or grease with olive oil/coconut oil.
Fill a jug with 375ml of lukewarm water, add the yeast and oil, then mix with a fork until combined and leave aside for 5 minutes.
Add the flour, ground almonds and seeds (mixed seeds and linseeds) into a large bowl. Mix to combine with sea salt to taste. Finely chop and add the rosemary leaves.
Make a well in the middle of the blend of dry ingredients. Crack the eggs in, add the Marmite (optional) and beat together. Pour in the yeast mixture.
Whisk the wet ingredients by gradually mixing in the flour from the outside until well combined. Consistency of the dough should resemble that of a batter (slightly loose and pourable but not too stiff/runny). Pour into the prepared tin and smooth out mixture on the top.
Place in the middle of the oven for 45 minutes, or until golden. Check readiness by inserting a skewer. If it comes out clean the bread is baked through.
Allow to cool on a wire rack for at least 20 minutes before eating, then serve.
This loaf can be eaten fresh or toasted. Add your favourite spreads and toppings for a delicious burst of gourmet, homemade goodness!

Enjoy!

Adapted from Jamie Oliver’s Recipe for Super-food protein loaf

Modern food culture has shown growing popularity in a host of unique, alternative grains. In the past, as Westernisation advanced, ancient grains were sidelined to make way for refined grains (such as commercial wheat and maize) to give the mass populace an economically accessible food source – to the great disadvantage of our health. Today, the revolution of ancient grains has allowed them to become more accessible to the everyday consumer. Common supermarkets and grocers now offer a wide variety of whole, ancient grains to choose from. It is not an easy transition from a refined foods diet to a wholefoods diet. But we are here to assist you along the way. The ancient grains ‘comeback’ may offer you and your family a treasure chest of golden health benefits you never anticipated.

What Are They?

Ancient grains are a class of grains that have remained largely unchanged over the years. They have maintained their unique nutrient profiles with little to no GMO interference to change their genetic structure. While whole grains like quinoa, buckwheat and wild rice may have become relatively common to Western society, cultures throughout Africa and the world have used a host of ancient grains for centuries. Grains such as sorghum, millet, and teff are indigenous to most African countries. These grains have adapted to arid climates and grow well in soil that would not otherwise accommodate modern crops. Subsistence farmers have been able to provide for their families and communities in this way for centuries. This is a heritage to be preserved and supported.

Health Benefits of Six Ancient Grains

1. Amaranth

Amaranth is a gluten-free high-fibre and grain, rich in minerals such as iron, calcium, and potassium. The real star of its nutrient profile is the nine grams per cup of plant protein this grain boasts. Amaranth is a pearl-like pseudo-cereal that can be prepared as a breakfast porridge, a savory replacement for white rice, or used in Mediterranean-style salads.

2. Millet

A magnesium-rich grain, millet has an alkalizing effect in the body and may assist to improve heart functionality. Magnesium assists in improving cardiovascular circulation, muscular contraction, and blood vessel dilation. Millet has a short cooking time and is also naturally gluten-free! It can be used to create a delicious and hearty breakfast bake with plant milk, nut butter, seeds, dates, and cranberries.

A breakfast fit for kings that can give your family the right start to the day!

3. Quinoa

Quinoa has fast become one of the most popular ancient grains on the market. Its nutty texture and diverse colouring make it an exciting addition to our pantries. Quinoa is a pseudo-cereal as it does not grow on grass and is in fact closer in nature to seeds than grains. Who knew? This grain is rich in low-glycemic carbohydrates, maintaining stable blood sugar levels and ensuring a gradual release of energy. With a fibre content to rival brown rice, quinoa provides both insoluble and soluble fibre that promotes the growth of gut-friendly bacteria. Resistant starch is essential for balancing the growth of gut bacteria. To dd to its impressive nutrient profile, quinoa is considered a complete protein source consisting of all nine essential amino acids. Quinoa is a good source of several minerals including, iron, zinc, folate, copper (removes heavy metals from the body), and magnesium.

Another awesome vegan and gluten-free protein source!

4. Sorghum

Sorghum is a rich, gluten-free native African grain. It has a wonderful texture, varying in colours that range from white, yellow, red, brown, black, and even purple. Sorghum has a significant nutrient profile. Potassium, magnesium, Vitamin B1,2,5,6, and iron are but a few of the vitamin and mineral compounds sorghum provides. These vitamins and minerals may assist in metabolic and neuron development and facillating bone and heart health. It provides 20% of our daily fibre intake and as much protein as does quinoa.

Sorghum can be eaten milled as a smooth and hearty breakfast porridge to give your family the antioxidant boost it needs for the day. The whole grain can be eaten as a rice replacement, popped or flaked. Sorghum is often malted down to its syrup form as a natural sweetener or an alternative to molasses.

5. Bulgur Wheat

Traditional Middle Eastern cuisine often uses bulgur wheat in a number of dishes. Bulgur wheat is the whole grain kernel of wheat that is then par-boiled and cracked. This whole grain is high in fibre and a particularly good source of manganese, iron, and magnesium. Its fibre content promotes satiety and balanced blood sugar levels which may assist with sustainable weight loss. Bulgur wheat is a quick-cooking, diverse grain that can be used in several dishes.

One of the most common Middle Eastern dishes in which bulgur wheat is used is the tabbouleh salad. This salad consists of plenty of herbs, green veg, tomato, onion, lemon, fresh spices, cucumber, and olive oil.

6. Buckwheat

Despite its name, buckwheat is in fact wheat and gluten-free. Buckwheat is primarily composed of carbohydrates with a low-glycemic index. Blood sugar levels are not easily spiked by this grain. Its mineral composition is impressive. It is a source of a particular plant compound called rutin. Rutin is the primary antioxidant in buckwheat, which may assist to reduce inflammation and elevated blood pressure levels in the body. Buckwheat can be used in homemade trail mixes or as a cereal. Soaked buckwheat can be blended to create a hearty (and heart-healthy) porridge.

Wholesome Diversity

We all know this to be true: To absorb the most nutrients from our food we should eat it in its most natural state. Refined wheat and grains have wreaked havoc on our health for years, much to our own genuine ignorance of the fact. But to know better is to do better. It may seem daunting to venture into unchartered territory but the abundance you will find makes it all worthwhile. The large sum of whole grains are naturally gluten-free for those suffering from celiac disease or gluten sensitivity. BodiCafé offers a grain to suit every palate, from the smooth, earthy texture of sorghum porridge to the nutty lightness of quinoa. Allow ancient grains to give you a new lease on life!

REFINED SUGAR FREE | DAIRY FREE | VEGETARIAN | VEGAN

Health Note:

A year is only as new as the attitude with which you face it. Change does not start with a new year but with a new mindset. BodiCafé aims to assist you in practicing healthier habits and making better choices to enjoy a new YOU in this new year. Easier said than done, right? Well we have a fun recipe to help you transition from the decadence of December holidays to a balanced, plant-powered lifestyle in 2021. Without further ado, here’s to Christmas in Veganuary!

You Will Need:
Ingredients:

1. 185 ml unsweetened almond milk
2. 7g dried active yeast
3. 2 tablespoons honey/maple syrup
4. 1 tablespoon ground flaxseed
5. 1 tablespoon coconut oil, plus extra for greasing
6. 150 g wholegrain flour
7. 160 g plain white flour
8. 1 teaspoon ground cinnamon
9. 1 tablespoon coconut flakes/desiccated coconut
10. 1/4 teaspoon salt
11. 1 cup cranberries

Filling:

1. 1 cup of honey/maple syrup
2. 2 tablespoons ground cinnamon

Method:

1. Heat the almond milk until lukewarm.
2. Combine in a small bowl with the yeast and maple syrup. Set aside for the yeast to activate.
3. Make the flax egg by stirring flaxseed into 3 tablespoons of water and set aside for 1 to 2 minutes.
4. Melt down the coconut oil until liquid in consistency.
5. Add coconut oil to the flaxseed mixture.
6. Mix in flax egg and yeast mixture evenly with dry ingredients: the flours, cranberries, coconut flakes, cinnamon and ¼ teaspoon of sea salt.
7. Mix wet and dry ingredients to form a slightly taut and sticky dough. Knead dough on floured surface before placing into a warm area covered with a kitchen towel or clingwrap to prove for 1 hour.
8. Heat up your honey until liquid for the filling and glaze. Mix well with cinnamon. Allow to cool.
9. Roll dough out on a lightly floured surface, maintaining a slight thickness. Do not roll too thin.
10. Spread the honey cinnamon mixture evenly across to the edges.
11. Roll up from the shortest edge of the dough into a well-compacted cylinder and cut nine slices into the cylinder.
12. Use coconut oil to grease a baking dish. Preheat the oven to 180°C.
13. Place all nine slices in the baking dish with room between to expand. Bake for 30 minutes, or until golden brown and semi-firm. Leave to cool. Enjoy!

Adapted from Jamie Oliver’s Wholewheat maple cinnamon buns

DAIRY FREE | VEGETARIAN | VEGAN

Health Note:
You can never go wrong with fresh veg!
Going plant-based means that oftentimes we have a surplus of fresh veg available in our fridges that may be getting a little wrinklier than we would like.
Before it goes bad and you have to throw it out (or compost it) try out our harvest veg stir-fry recipe!
Buying fresh does not have to be expensive when you are savvy with your produce.
Rummage through your fridge, ‘harvest’ all the fresh veg you can find and let’s get started!

You Will Need:
Ingredients:

1. Stir-fry noodles/brown rice (of your choice)
2. 400g firm tofu/soya chunks
3. 2 cups roughly chopped green beans
4. 4 cups spinach
5. 2 cups diced carrots
6. 2 cups red/green bell pepper
7. 1 cup mung bean sprouts (any sprouts will do)
8. 1 cup mushrooms
9. 1 cup red onion
10. 1/4 teaspoon salt (optional as soya sauce is already quite salty)
11. 1/4 cup cashews/peanuts
12. Cooking oil

Sauce:
1. 1/3 cup soya sauce
2. 2 tbsp. fresh grated ginger
3. 2 tbsp. fresh garlic
4. 1 tsp honey
5. 1/4 cup chopped chilli

Garnishing (optional):
1. 1/4 cup toasted sesame seeds (optional)
2. 1/2 cup fresh basil
3. 1/2 cup fresh coriander

Method:

1. Boil and rinse out brown rice/noodles. Allow to drain well.
2. Heat oil in a pan/wok.
3. Add the onion, peppers mushrooms and tofu/soya chunks. Fry until ingredients are slightly caramelised.
4. Add the rest of your veg and toss well continuously on high heat for five minutes. Add a dash of water and continue to toss for two minutes.
5. Add rice/noodles and cashews/peanuts once your veg is partially cooked and toss well on medium heat.
6. Pour in your sauce and blend well into the ingredients.
7. Allow to simmer on low heat for ten minutes.
8. Garnish with sesame, coriander and basil. Enjoy!

Nothing ‘beets’ a delicious cookie!
Beetroot is not your average baking ingredient, but boy does it add a boost of flavour to baked goods! Try out the recipe below:

You’ll Need

1 cup boiled and grated (or puréed) beetroot (+-4 small beetroot bulbs); save 1/4 cup of the beetroot water
1 batch chia seed egg replacement ( 1 tbs chia seed + 2 tbs water)
1 ½ cups rice flour
1/2 cup almond flour (blended almonds)
1/2 cup oat flour (blended oats)
1/4 cup cacao powder
1 tsp baking powder
1/4 cup almond butter
1/4 cup coconut oil
+- 1/4 cup honey (depending on the desired level of sweetness)
1 tbs almond milk
1 tsp vanilla extract

Method:
Preheat oven to 180 ° C and line baking pan with baking paper/ spray with baking spray
In a small bowl, mix chia seeds and water and allow to gel for five min
In a large mixing bowl, combine rice , almond and oat flour; mix in cacao powder and baking powder
Add almond butter and coconut oil to the large mixing bowl and mix well
Add honey and mix
In the small bowl ,with the chia seed mix, add almond milk , beetroot water and vanilla extract; mix and add to the large mixing bowl
Combine all ingredients by mixing well (use your hands if you have to!); once combined place bowl into freezer for 5 -10 min to allow dough to firm up. Add more rice flour if too wet or almond milk if too dry
Remove from freezer; roll out table spoon sizes of dough into balls and press into domed discs
Place discs onto baking pan and place into freezer for another 10 min; bake at 180°C for 10-15 min or until baked through
Remove from oven and allow to cool (place a clean tea towel over batch). Once cooled place into an airtight container to avoid cookies drying out
Enjoy as a breakfast bite or a midday snack!