Category: Recipes

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

HEALTH BENEFITS*

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

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

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

*DISCLAIMER:

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

RECIPE

Prep Time: 10 minutes

ZERO Cook Time

Ingredients:

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

Method:

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

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

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

HEALTH BENEFITS*

One half cup of sorghum grain contains:

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

To name only a few!

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

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

*DISCLAIMER:

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

RECIPE

Prep Time: 10 minutes

ZERO Cook Time

Ingredients:

2-3 Bananas medium size

2-3 Pineapple slices

250g Rice or Soya Milk 

1 tbsp. Honey

1 tbsp. Peanut butter

1 tbsp. Chia seeds

1/2 cup Pre-cooked sorghum*

Add water as necessary for preferred thickness

Method:

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

2. Serve as a smoothie bowl and enjoy!

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

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

Staying on budget 

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

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

Get Creative 

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

Kidney bean curry 

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

Ingredients you’ll need: 

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

To view the full recipe click here. 

Tarka Dhal 

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

Ingredients you’ll need: 

• 200g BodiCafé’s brown lentils 
• 2 tbsp ghee or vegetable oil if you’re vegan 
• 1 small onion, finely chopped 
• 3 garlic cloves, finely chopped 
• ¼ tsp BodiCafé’s turmeric powder 
• ½ tsp garam masala 
• coriander, to serve
• 1 small tomato, chopped 

To view the full recipe click here. 

Buffalo chickpea tacos 

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

Ingredients you’ll need 

• One pack of BodiCafé’s chickpeas
• red cabbage, for colour and texture
• avocado
• green onion, can be substituted with diced red onion
• cilantro
• corn tortillas
• vegan sour cream
• lime wedges
• Tamari (soy sauce)
• BodiCafé’s garlic powder
• BodiCafé’s onion powder
• BodiCafé’s cumin powder
• BodiCafé’s paprika powder
• Your choice of hot sauce

To view the full recipe click here. 

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

Grab a bite and tuck in!

Enjoy all your favourite comfort foods without feeling guilty. There’s something about comfort food that leaves you feeling warm and cosy on the inside. If you’re in the mood for delicious, hearty vegan comfort food, we’ve listed three tasty recipes we know you should try.

1. Mac and Cheese

No comfort meal is complete without a famous pasta dish, Mac and Cheese. Creamy, cheesy and full of flavour, this tasty cheese-free pasta dish will have you wanting seconds.

Ingredients you’ll need:

• Dry macaroni
• Potatoes
• Carrots
• Onion
• Raw cashews
• Coconut milk
• Garlic Powder
• Cayenne pepper
• Paprika

To try out this delectable dish find the recipe here.

2.  Root Veggie Bake

This season we’re rooting for the ‘root veggie bake’. An ultimate comfort food, this veg bake will leave you feeling warm inside and out. Crafted to tick all the healthy boxes, this wholesome pastry dish is rich in fibre, which means hello to good gut health.

What you’ll need:

• Root Vegetables (These are the star of the show) can include butternut, spinach, sweet potato, carrots, etc.
• Frozen puff pastry
• Whole Wheat flour
• Cashew cream
• Dried Rosemary
• Ginger powder
• Onion powder
• Cumin powder
• Cayenne pepper
• Salt to taste

Improve your gut health this season with this tasty dish and get the full recipe here.

3. Quinoa and tomato soup

There’s something about a nice bowl of soup that leaves one feeling nostalgic. Maybe it’s the anticipation of waiting until it’s ready to be eaten or the sweet aroma that fills up the kitchen once it’s completed? Whatever it is, soups are a must-have all year round.

What you’ll need:

• Tomatoes
• Onion
• Garlic cloves
• Parsley
• Fennel seeds
• Thyme
• Cayenne pepper
• Paprika
• Coriander powder
• Cumin powder
• Salt
• Olive oil
• Boiling water
• Veggie broth
• Quinoa 

Find comfort in these healthy and affordable recipes when you try out Bodicafe’s plant-based friendly products in your next dish. Remember to always consult your doctor or nutritionist before starting a new eating plan.

As plant-based and vegan diets continue to grow in popularity, many people have expressed their enthusiasm for this alternative diet. However, along with its global popularity comes a few concerns about where you’ll get the bulk of your nutrition and protein from. Despite these nutritional concerns, you can achieve all the dietary benefits necessary to survive by following a comprehensive plant-based diet.

Boost your health

Focusing on consuming primarily whole foods that come from plants and seeds, research has shown that adopting a plant-based diet is highly beneficial to one’s health if followed correctly.

Due to the diet being low in saturated fats and rich in fibre, following this diet can potentially reduce the following health risks:

• Heart disease
• Diabetes
• Hypertension
• Obesity
• Improve gut health
• Colon and Breast cancer

How to get enough proteins, vitamins and minerals

Just because you might be switching from a regular diet to a plant-based one does not mean you’ll be saying goodbye to your protein intake. There are plenty of plant-based foods that are rich in proteins, vitamins and minerals. Experience nutritional benefits when you include the following foods:

• Beans, lentils, split peas 
• Quinoa (including quinoa in your salads is a fresh and tasty alternative to a regular greek salad)
• Any soy products (This can include tofu and soybeans)
• Nuts and seeds (brazil nuts, macadamia nuts and pumpkin seeds etc.)

Get a substantial amount of calcium and vitamin D by incorporating a dairy alternative such as soy milk, rice and leafy greens.

Healthy, wholesome and beneficial meals

Following a plant-based diet may be limited in some ways, but thanks to the abundant, delicious recipes online, you’ll be able to experiment with various menu ideas. Check out some of the tasty meals we can’t wait to try.

Breakfast

• Overnight oats: The growing breakfast trend has become a widely popular dish, and with its simple ingredients, we can understand why. Customise to your taste and get ready to feel fresh, energised and prepared to take on the day.

Lunch

• Cauliflower steak and roasted veggies: Roasted to perfection, this yummy dish unlocks all the flavours of your cauliflower and veggies. For a finishing touch, add some almonds at the top. Your broccoli bake could never!

Dinner

• Smoked spiced veggie rice: Expand your taste buds to a world of fiery and smoky flavours. Bursting with flavour, this dish is the ideal comfort meal for winter.

Dessert

• Chocolate Chia pudding: What meal is complete without a delectable dessert? A pick me up snack, this dessert is the perfect combination of healthy and wholesome ingredients. 

Eat more of the good stuff with nutritional plant-based meals. Try out BodiCafe’s plant-based friendly products, which you can find in selected stores nationwide, or via our online shop.

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

Saying goodbye to processed snacks and foods can be challenging, especially if you’ve grown accustomed to having them in your previous diet. Here’s how you can indulge your taste buds with healthy and affordable plant-based snacks that have tons of flavour and nutrients.

Munch on the go

If you’re always on the road and pressed for time, having an on-the-go snack at hand is perfect for when you are running errands or at the office. 

• Chickpeas: Versatile and filled with a rich source of protein, chickpeas can be enjoyed roasted or as part of your favourite hummus.
• Oats: High in fibre, oats can be made into a tasty overnight oat snack or even sprinkled over your very aesthetically pleasing smoothie bowl.
• Trail mix: If you’ve got an assortment of nuts on hand, such as brazil nuts, cashews or even almond nuts, you can create your own trail mix. For more flavour and texture, add a few seeds into the mixture.

If you’re new to following a plant-based diet, it’s normal to feel overwhelmed sometimes. Not everyone may have the time or budget to head to the nearest grocery store, grab a handful of plant-based products and still have the energy to prepare a snack they’ve never made before. Here are three snack time recipes that are wholesome, delicious and made with ingredients you may already have in your pantry.

• Pan-fried Cinnamon bananas: A banana is already good on its own. Why not jazz it up for an extra kick in flavour. All you need is to dip them in cinnamon, sugar and a hot skillet. Fry those bad boys until golden brown, and bam, you’ve got a tasty snack just like that!
• Honey almond popcorn: Buttered popcorn? Sorry, we don’t do that around here. Forget the overly spiced popcorn and enjoy a bit of sweetness at your next movie night with some honey or maple syrup and a dash of almonds.
• Pecan Pie Muffins: Nothing says wholesome than a tasty pecan pie muffin. Thinking about enjoying the taste of a hearty pecan pie? Create this simple yet delicious muffin recipe with the extensive product range from Bodicafe.

Feeling snackish? Try out BodiCafe’s plant-based friendly products, which you can find in selected stores nationwide, or via our online shop.

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

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