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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.

 

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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
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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.

 

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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. 

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

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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. 

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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. 

 

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6 Superfoods to Ensure a Healthy Prostate

In honour of Movember, 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. 

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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
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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

 

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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.

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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. 

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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. 

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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.

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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. 

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

 

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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.

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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.
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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
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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://www.bodicafe.co.za/

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Moove Over: Here’s why you should consider cutting out dairy

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.

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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.
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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. 
Photo by Jonathan Borba from Pexels

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. 

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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.

 

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Plant-based diet VS a conventional diet

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.

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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: 

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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
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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.

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3 DIYs to help keep your kids entertained

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.

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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.
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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 

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 
Photo by Annie Spratt on Unsplash
  • 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 
Photo by Julietta Watson on Unsplash

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.

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Why you should be incorporating beans into your diet

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. 

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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
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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:

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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:

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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.
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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.

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Starting a plant-based diet 101: For Beginners!

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.