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Winter Wellness – The Natural Way

At BodiCafé we believe natural is best and when it comes to winter wellness there is no exception. Natural means of fortification are the gentlest way to strengthen our immunity without complicated and often harmful side effects.

Our bodies respond best to gentle forms of healing and natural supplementation to build strong minds and bodies.

This is why BodiCafé has proudly partnered with SA’s 100% natural root veg juice Rugani Juice! BodiCafé has proudly introduced SA’s favorite Root Juice to our online store just when we need it most!

South African winter can be harsh so we would like to offer our valued customers a range of natural fortification available to families (young and old!) nationwide against the harsh elements this winter.

The Rugani Juice range offers an assortment of healthy beverage alternatives (crafted with the utmost integrity) that are:

  • High in beta-carotene
  • Has no added sugar or water
  • Preservative-free &
  • Not from concentrate

With Rugani Juice’s state-of-the-art processing plant, this product allows you to enjoy the best nature has to offer today by ensuring:

  • Pure vegetable juice extraction &
  • Maximum nutritional yield

BodiCafé online store now stocks Rugani’s complete variety of juice flavours, catering to your unique tastes & health requirements:

Rugani Carrot Juice

Harvested at sunrise, juiced, and bottled by sunset, Rugani 100% Carrot Juice is the mother of the range.

Carrots contain a powerful source of nutrients that are difficult to access because of their tough cellular structures.

Rugani’s ultra-unique juicing method ruptures and extracts the nutrients and intrinsic life force that root veg, especially carrots, hold within their tough exterior.

These structures, especially beta-carotene, may assist in:

  • Improving vision
  • Reducing the risk of cancer
  • Reducing the risk of cardiovascular disease

Rugani ABC Juice 

An age-old blend, Rugani 100% ABC Juice is made from FRESH apples, beetroots, and carrots. With more veggies than fruit, this juice is sealed away in adventurous packaging for young explorers to enjoy!

With exam season well underway there is no better way to keep young minds and bodies fueled and fortified than with a 100% natural veg and fruit juice! Conveniently packed in 330ml with a straw for lunch-boxes.

Carrots, apples, and beetroot are great superfoods that may assist with:

  • Boosting your kid’s immunity against catching colds and flu this winter
  • Supporting their cognitive function and concentration
  • Providing sustained energy for studies and extracurriculars

Rugani Apple Juice 

Everyone loves refreshing apple juice and Rugani’s 100% Cloudy Apple Juice is the stuff of dreams! 100% natural and made from in-season apples, it really doesn’t get any better.

Apples may be an ordinary fruit but their health properties certainly are extraordinary!

Apples naturally assist the body in cleansing and boosting liver function which may assist with:

  • Lowering cholesterol
  • Proper nutrient absorption
  • Reducing symptoms of allergic conditions
  • Antioxidant protection against free radical damage

Rugani Beetroot Juice 

Energy boost the natural way – Rugani’s 100% Beetroot Juice is a convenient addition to an active lifestyle for a clean, natural, and 100% effective energy boost to perform at your BEST.

Beetroot, the heart of the soil, is filled with nutrients that may help protect against:

  • Chronic inflammation
  • Hypertension
  • Iron deficiencies

Studies have shown that athletes who consume Beetroot Juice have:

  • Improved athletic endurance
  • Improved menstrual health
  • Boosted cognitive signaling

Rugani Carrot & Ginger Juice 


Build immunity for the brrr… of winter – Rugani 100% Carrot & Ginger Juice is a great tasting immune boost for the whole family this winter.

Carrots and ginger are filled with anti-inflammatory nutrients that may help protect against:

  • Bad microbes
  • Joint and muscle pain
  • Colds & flu
  • Poor eyesight

Rugani Carrot & Turmeric Juice


Fight inflammation naturally – This juice is a convenient addition to a healthy lifestyle for a clean, natural, and 100% effective immune boost to remain in the best health this winter.

Carrot and turmeric are filled with anti-inflammatory nutrients that may help protect against:

  • Pain associated with chronic inflammation
  • Joint and muscle pain
  • Colds & flu

Rugani Green Juice

The most popular of the range, this juice is truly Green Gold.

Rugani 100% Green Juice is a wonderful blend of FRESH superfood ingredients:

  • Cucumber
  • Pineapple
  • Celery
  • Ginger
  • Moringa

These ingredients are known for their hydrating, anti-inflammatory, immunity–boosting, and nutritional properties.

Rugani Romanita Tomato Juice

The taste and nutrition of FRESH tomatoes are truly captured in the Ruagnai Romanita Tomato Juice made from real fresh ZZ2 Romanita Tomatoes.

Tomatoes are known for their:

  • Cancer risk reduction properties
  • Assisting with rapid skin cell replacement
  • Lowering high blood pressure

Rugani Carrot Pineapple Juice

Carrot and Pineapple are the perfect combinations for a refreshingly immunising winter juice!

Rich in beta-carotene and Vitamin C this juice will help to keep the blues, touches of flu, and colds at bay all season long!

Carrots and Pineapple may naturally assist in:

  • Reducing the risk of certain chronic diseases
  • Providing powerful immunity-boosting properties

Also available in plain 100% natural Pineapple Juice

At BodiCafé the love of wellness and making it accessible to ALL is what drives us. It is why we do what we do.

BodiCafé aims to provide simple yet healthy lifestyle products, along with sharing informative lifestyle advice to demonstrate just how simple and exciting a healthy lifestyle can be.

Rugani Juice is no exception! Now that you know a little more, we are so excited for you to enjoy the awesome benefits the range offers.

Because we believe that everybody deserves to love living LIFE.
Happy Winter!



Autumn Wellness Guide

A new season does not only mean colder weather, but a completely new cycle for the natural world, human beings included. Autumn is often perceived as the season of fading life and the eventual death of the natural world for winter.

This Autumn BodiCafé chooses to celebrate the love of LIFE. And how better to truly love your life than to love and treat your body well?
Environmental factors have a direct impact on our health and if we are to ward off bad elements in our environment, we should fortify our bodies with the means to do so.

For the month of March, we want to share a few tips on how to build and sustain wellness through the colder seasons whilst loving a healthy lifestyle.

1. Less Consumption, More Nourishment…
We are often told that food is simply fuel for the body. If that were entirely true then we could equate a human being to a vehicle. Just put the right fuel in and it’s good to go! Right? Wrong!
HOW and WHY you fuel your body is essential in how we assimilate nutrients to every organ in our system. Studies have shown that even the healthiest of food eaten under stressful conditions (when the body’s cortisol levels are high) has caused digestive distress in the body. More oftentimes than not you can feel it too! A healthy meal must be eaten in the right state of mind and in the right amount to nourish the system.
Don’t rush your meals or practice consuming any and everything when you’re cold, bored, or upset. Allow your body to work through what you’re feeling. When you have a quiet moment set aside time to nourish and fuel your body in the right way.

2. Learn the Ways in which YOU Love to Move!

Exercise is for all but not every form of exercise suits everyone. For some, running is ideal whilst for others a light walk and stretching do the trick. The one-size-fits-all approach may work initially when starting your fitness journey. Any movement is good movement.

However, as you build a stronger body you build a stronger inclination to what it really needs to feel strong and healthy. Some movements may be too intense for you whilst you breeze through others. No need to feel less capable or unfit. Meet your body where your fitness level is at. Don’t push beyond your limits to match up with anyone.

The only body you have to compare yourself to is the one you are in.
Make movement joyful and fun by customising your exercise to movements you actually enjoy!

3. Give
What is the point of being healthy and enjoying the vitality of life if it is not shared with others? We are naturally social beings. Even the global economy itself depends on a constant flow of give and take. The greatest fulfillment is not only being healthy. It is being healthy enough to contribute to and renew the life of another person. Monetary donations are great, but money is not the only thing we can give.
Give of your time, knowledge, and talents and sometimes just a listening ear will do. Give to as many people as often as you can.

Just a five-minute chat with a stranger can not only change their day but change you a little too. So, make that change today!

4. Get Offline & Outside Often

Someone once said, “We’re unhappy because we’re always happy,”. How true! When we enjoy something, our central nervous system is stimulated and receptors in our brains secrete one of the happy hormones identified as dopamine.

Modern media has been structured to expose our nervous systems to a constant flow of stimulation, to boost our productivity, and always have an on-the-go restless energy.
This is often done through subtle mediums such as radio, shopping centre music, television, Tik Tok videos, Instagram reels, and tweets on our feed.

We are so exposed to so many streams of dopamine stimulators that our receptors tend to be firing all day long. Some may think well that’s a good thing. You see the problem is, dopamine only wants more dopamine.
Unfortunately, the body cannot sustain such a constant high as this without draining itself eventually.

This is why conditions such as burnout, fatigue and extreme exhaustion have become increasingly prevalent in recent times. Essentially, we are exhausted with artificial happiness.

Give your nervous system a rest by disconnecting from the artificial to connect with the real. Set aside time to find peace in nature with friends & family or quiet time with a book. A healthy balance can make all the difference.

5. Embrace Rest
Autumn is a season in which nature is preparing to rest for the winter ahead. The falling leaves indicate nature becoming inert to preserve their seedlings and recuperate during the winter.
We should take a page out of nature’s book in this regard. We are constantly busy, and it takes its toll on us mentally, physically, and emotionally.

As the days get shorter, we should adjust our sleep schedules accordingly. We should wind down our days as the sun goes down.

As far as possible, try not to cram too much into your day, prioritise that which is important and schedule anything else for the next day. Spoil yourself with quality sleep during this change of season.

We hope these few tips will help you and your family stay healthy and happy this autumn. Enjoy the balmy afternoons and crisp mornings and take time to embrace the joys and wonders of nature’s changing colours. Most importantly, take time to be mindful of the earth and how it nourishes us as we take care of it.

At BodiCafé the love of wellness and making it accessible to ALL is what drives us. It is why we do what we do.

Wellness is more than just food. It is a holistic lifestyle aimed at treating everything we absorb (from food to the content we watch, and the TV shows we enjoy) with the utmost consideration for our holistic health first.

BodiCafé aims to provide simple yet healthy lifestyle products, along with sharing informative lifestyle advice to demonstrate just how simple and exciting a healthy lifestyle can be.

Because we believe that everybody deserves to love living LIFE.
Happy Autumn!


Festive Fun – Tips to Enjoy a Plant-based Festive Season

The festive season is here, and the buzz is all about us. As the year winds down into the joyful holiday period we need not drop our healthy lifestyle standards along with it.

  1. Keep Moving

Exercise should remain a standard part of your lifestyle whilst taking time off to enjoy the holidays. Either ease up your exercise routine if you feel the need or switch it up! Try activities you don’t usually have time for. Enjoy hiking with a group of friends, take leisurely evening walks, or try out a new at-home workout for a new challenge.

If you are taking a break from your exercise regime, try to incorporate some light movement throughout the day such as stretches or a short walk every evening. Oftentimes we use excessive exercise as damage control after an overindulgent moment. This puts undue stress on the already strained digestive organs and may do more harm than good.

If we eat moderately and of foods with sufficient nutrient density (a variety of whole, plant-based foods), our body naturally sends us signals to move and keep good circulation so we can absorb the most energy and nutrition from the awesome nutrients we consume. Nourishing your body means more than a diet – it means movement too!

  1. Avoid Overindulgence 

A quick festive note: your body does not know it’s the holidays. Try to adopt the mindset of everything in moderation including moderation this festive season. Do not preempt indulging in that delicious homemade dessert at the Christmas party by restricting your normal food intake now.

Maintain a consistent diet of balanced, high-fibre, wholefood meals that are satisfying and tasty. These will balance your cravings and, when you would like to, enjoy a family-favourite dessert without feeling the need to overindulge.

Hydration is the key to avoiding overindulgence! Drink water 1-2 hours before and after meals to aid digestion and avoid snacking in between meals. Water aids to move the process of digestion gently along whilst promoting satiety and meal satisfaction.

  1. Try New Recipes

Make the most of your free time and try out new healthy festive recipes to create dishes you can enjoy and share with family and friends at get-togethers and parties. This way you gain a new favourite meal and have something to enjoy when out and about. Try to choose recipes that use ingredients you typically use every day so that the dish is not unnecessarily expensive, unfamiliar, and difficult to execute.

BodiCafé offers a host of healthy recipes you can try out for a fun spin on your everyday meals. Make health fun this festive season with our Happy Life Club free recipe blogs!

  1. Maintain Mealtimes

The extra we have on our hands whilst home this festive period often has us reaching for a little more food outside of our usual mealtimes.  While there is nothing wrong with this, try not to overdo it by making snacking a habit and throwing out your usual mealtime schedule entirely.

Respect your body’s hunger cues. Digestion happens best when given enough time to process a meal before having to gear up for the next. To feel your best, eat your best when your body calls for it!

  1. Live Holistically!

Above everything, make sure you enjoy every moment of your plant-based festive period! While food is a part of this lifestyle, making it everything will deduct from its essence: the joy of living holistically and in service of our fellow human beings; this is what it is all about. This is the whole reason we should be healthy, not for our own benefits (of which there are plenty) but for the benefit of the people around us.

Spend time with loved ones and give back to your community this festive season.

BodiCafé aims to provide simple yet healthy lifestyle products, along with sharing informative lifestyle advice to demonstrate just how simple and exciting a healthy lifestyle can be.

We passionately believe that we can assist everyone in making this lifestyle ideal an affordable and practical reality. No gimmicks, just simple, happy, healthy living!

Why not share your knowledge, abilities, and care with someone in need this year?

Everyone deserves health, health is for ALL! So instead of receiving why don’t we give a little more this year?

After all, we already have the greatest gift: enjoying true health and well-being!

 Love your Body, Love Your Life…

Enjoy a happy and festive season the BodiCafé way!


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!


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.

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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.



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.

Cod Liver Oil
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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.
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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:


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. 
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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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