Category: Recipes

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

What Are They?

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

Health Benefits of Six Ancient Grains

1. Amaranth

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

2. Millet

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

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

3. Quinoa

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

Another awesome vegan and gluten-free protein source!

4. Sorghum

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

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

5. Bulgur Wheat

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

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

6. Buckwheat

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

Wholesome Diversity

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

REFINED SUGAR FREE | DAIRY FREE | VEGETARIAN | VEGAN

Health Note:

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

You Will Need:
Ingredients:

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

Filling:

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

Method:

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

Adapted from Jamie Oliver’s Wholewheat maple cinnamon buns

DAIRY FREE | VEGETARIAN | VEGAN

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

You Will Need:
Ingredients:

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

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

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

Method:

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

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

You’ll Need

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

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

VEGAN | DAIRY-FREE | HIGH FIBRE

Health Note:

As the days get cooler, we all need something comforting and wholesome to keep us warm from the inside out. Lets put a healthy spin on comfort food to boost our immunity for the coming winter months. The real star of the show when it comes to choosing unrefined carbohydrates is…Fibre! This recipe has been crafted to tick off all the boxes: high-fibre, hearty, comforting goodness all-in-one! Root vegetables, our main ingredients for this recipe, are one of the most nutrient dense veggies nature has to offer. Root veg are good sources of both soluble and insoluble fibre. Fibre is essential to gut health. It also lowers high blood cholesterol levels and stabilises blood sugar.

Who said comfort food has to be unhealthy?

You Will Need:
Ingredients:
Base:

1. 400g Woolworths frozen puff pastry roll
2. Cooking oil
3. Whole-wheat flour

Filling:

1. 2x cans of coconut milk
2. 500g diced butternut
3. 500g diced sweet potato
4. 4 cups spinach
5. 2 cups brown onion
6. 2 cups diced carrots
7. 2 cups red/green bell pepper
8. 2 cups cashew cream (soak and blend)
9. 1 cup rosemary
10. 1 cup mushrooms
11. 2 tablespoons crushed garlic
12. 1 tablespoon ginger powder
13. 1 tablespoon onion powder
14. 1 tablespoon cayenne pepper
15. 1 tablespoon cumin powder
16. 1/2 tablespoon tomato paste
16. 1/4 teaspoon salt (optional)
17. Cooking oil

Garnishing (optional):
1. 1/2 cup fresh basil
2. 1/2 cup fresh coriander

Method:

1. Preheat oven to 200°C.
2. Soak cashew nuts overnight or for 1 hour in boiling water. Blend in a food processor until smooth. Decant into a glass jar.
3. Remove puff pastry from freezer and allow to come to room temperature. Once thawed, remove from packaging and unroll. Cover the dough with wax/baking paper and a damp tea towel. Do not allow to dry out.
3. Boil/steam sweet potato and butternut in 2 cups of water until semi soft. Allow to drain well.
2. Heat oil in a large pan/pot.
3. Add the onion, carrots, peppers and mushrooms. Once onions are glassy, add tomato paste, garlic and spices and allow to simmer for five minutes. Fry until ingredients are slightly caramelised.
4. Add the rest of your veg and toss well continuously on medium heat for five minutes. Add a dash of water and cashew cream and continue to toss for two minutes. Allow to simmer on low heat.
5. On a lightly floured surface drizzle oil and lay out puff pastry. Roll out to fit desired baking/ casserole dish. Do not roll too thin. Grease baking dish with olive oil and arrange dough evenly.
6. Bake dough at 200°C for ten minutes until golden brown. Remove.
7. Add the cooked veg to the baked pastry dish. Pour in coconut milk and rosemary and gently fold into the ingredients.
7. Allow to bake at 180°C for 15 minutes.
8. Garnish with coriander and basil. Enjoy!

-Sometimes you just need a warm bowl of comfort food!

Prep time: +-10 min

Cooking time: +-35 min

Serves: 3 – 4

Step 1

1. Rehydrate Soya Chunks
2. 2 cups (250ml each) soya chunks
3. 2 cups boiling water
4. Place chunks into a small pot, add boiling water and bring to a boil on medium heat for 10 min/ until soft.
5. Place hydrated chunks into a colander and rinse under running water, set a side.

Step 2

1. Curry Sauce
2. 1 medium-sized onion
3. 2 medium-sized tomatoes
4. 3 tbsp garlic powder
5. 2 tbsp ginger powder
6. 2 ½ tbsp vegetable stock ( Optional)
7. 2 tsp cumin seeds/ cumin powder
8. 2 tsp cayenne pepper
9. 2 tsp turmeric powder
10. 2 tsp brown sugar (Optional)
11. 1 tsp Himalayan salt
12. 1 tbsp apple cider vinegar
13. 3 tbsp olive oil

Method

1. Pour oil into a medium-sized pot and heat up on medium heat.
2. Place all ingredients (except for the oil) into a blender; blend until well incorporated.
3. Add mixture to the heated oil. Add 1 cup water to the emptied blender, blend and pour into the pot. Stir to incorporate mixtures.
4. Allow the curry sauce to simmer on medium heat for 15 min then add the hydrated soya chunks. Mix well.
5. Allow curry to simmer on low heat for 20 min. Add additional desired seasonings, if necessary.
6. Serve with rice / flat bread and a fresh salad.

VEGAN | SUGAR-FREE | NO BAKE

Health Note:

Our fast-paced lifestyles make breakfast an on-the-go activity more often than not. Whilst this is not an ideal eating experience, it need not be an unhealthy one either. Preparation is key in cramming a healthy diet into a busy schedule. This recipe provides a fun-to-prep and versatile solution to a quick and nutritious first meal of the day.

Raw Fudgy Cereal Bars are entirely plant-based and wholesome, allowing for unique adaptations according to your pallet and dietary needs.

Our cereal bars incorporate ingredients that provide satiety, energy and an all round ‘yum’ factor!

You Will Need:

Ingredients:

1. 1 cup soaked dates (pitted)
2. 1/4 cup goji berries
3. 1/2 cup peanut butter (if unsalted, add a healthy pinch sea salt)
4. 1/4 cup pumpkin seeds
5. 3/4 cup raw nuts (such as pecans or almonds)
6. 1 1/2 cups rolled oats
7. 1 1/2 cups Anytime Cereal Crunch
8. 2 tbsp. cinnamon
9. 2 tbsp. cacao powder

Method:

1. Soak dates for ten minutes in boiling water. Drain and place in food processor/blender.
2. Blend dates until a smooth paste forms and only small pieces remain.
   Transfer date paste to a mixing bowl. Chop nuts into smaller pieces or desirable size and add to bowl. Add all additional dry ingredients. Mix through thoroughly. Ensure ingredients are evenly distributed throughout so no clumping occurs.
3. Pour peanut butter into the mixing bowl and coat well with the rest of the ingredients.
4. Line a semi-shallow baking tray with parchment paper. Add mixture to tray and spread evenly throughout forming a flat even surface. The deeper your baking tray the thicker your bars will come out. Adjust according to desired thickness*.
5. Cover with a piece of cling wrap and place in the freezer for 15 minutes or overnight to harden. Remove from the freezer and slice into bars*.
6. Store in an airtight container in the freezer or fridge to maintain shape and freshness. Grab and go with your delicious new snack.

*Note:
The deeper the baking tray the fewer bars can be sliced from a mixture with the quantities provided. Adjust quantities according to desired batch size.

Enjoy!

Adapted from The Minimalist Baker’s Recipe for Chocolate Chip Almond Butter Granola Bars

VEGAN | GLUTEN-FREE

Health Note:

Omega 3 fatty acids have been deemed ‘essential’ for good reason! Omega 3s provide the body with long chain fatty acids which are essential for proper brain functioning. These long chain fatty acids are absorbed by the blood brain barrier and used for structural and synthesised neuron signaling in the brain.

Omega 3s are one of the best sources of brain food! Flax seeds are one of the most potent plant-based sources of Omega 3 fatty acids.

Try out our recipe to incorporate more flax seeds into your diet today!

You Will Need:

Ingredients:

1. 1 flax ‘egg’ (1 Tbsp (7 g) flax seed meal + 2 ½ Tbsp (37 ml) water)
2. 1 medium ripe banana (1 medium banana equals ~118 g unpeeled)
3. 1/3 cup almond butter
4. 1 Tbsp flax oil or olive/seed oil you have available
5. 3 Tbsp brown sugar
6. 1 tsp vanilla extract
7. 1/2 tsp baking soda
8. 1/2 tsp baking powder
9. 1 pinch Himalayan /sea salt
10. 1/3 cup rice flour
11. 3/4 cup gluten-free baking flour
12. 1/3 cup roughly chopped vegan dark chocolate or chocolate chips*
13. 1/3 scant cup of cocoa powder (reduce or increase as desired)

Method:

1. Preheat oven to 180°C.
2. Prepare flax egg. Combine flax seeds and water in a medium mixing bowl. Stir well. Allow to sit for a few minutes to thicken.
3. Once thickened add banana and mash well with flax egg. Add almond butter, flax oil, brown sugar, vanilla essence, baking powder, baking soda and salt and mix thoroughly to combine.
4. Add gluten-free flour, rice flour and cocoa powder and mix to combine all ingredients into a semi-thick dough. If too thick, add some water. If too runny, add more rice flour. Refrigerate dough for 15 minutes to harden.
5. Roll cookie dough on a flour dusted surface into a cylindrical shape. Use a sharp knife to cut the dough into slices. Roll each slice in your palms into a small ball. Flatten each slice in the center with your thumb into a rounded cookie shape.
6. Lastly, line a baking tray with parchment paper and lay out each cookie. Cookies will only expand slightly.
7. Allow the cookies to bake for 20 minutes until light brown. Set out on a cooling rack and…

Enjoy!

Adapted from The Minimalist Baker’s Recipe for Fluffy 1-Bowl Banana Chocolate Chip Cookies

VEGAN | GLUTEN-FREE

You Will Need:

Ingredients:

1. 1 batch chia ‘egg’ (1 Tbsp (7 g) chia seed meal + 2 ½ Tbsp (37 ml)
2. 2 medium-size ripe bananas
3. 2 ½ tsp baking powder
4. 1 ½ Tbsp olive oil
5. 1 cup dairy-free milk (we used unsweetened almond milk)
6. 1/4 tsp sea salt
7. 1/4 cup gluten-free rolled oats
8. 1 cup gluten-free flour blend
9. 1/4 cup dairy-free dark or semi-sweet chocolate chips
10. 1 small beetroot, peeled and boiled

Method:

1. Prepare chia egg. Combine chia seeds and water in a medium mixing bowl. Stir well to distribute seeds throughout the solution. Allow to sit for a few minutes to thicken.
2. In a separate mixing bowl, mash beetroot until a semi-smooth mixture forms.
3. Add peeled bananas and baking powder to thickened chia ‘egg’ and mash together well with a fork until small chunks remain.
4. Add oil to mixture and whisk to combine. Once combined, add dairy-free milk and stir to combine. Add salt and oats and mix well. Add gluten-free flour and mix until a good dough consistency forms. Batter should be thick but pourable (not runny). Soft peaks should form when you dip a spoon into the batter. If too thin, add gluten-free flour and stir through. If too thick, add dairy-free milk and stir through.
5. Lastly, add chocolate chips and stir until well distributed.
6. Allow the batter to rest for 5 minutes. Preheat waffle iron and grease with olive oil.
7. Add 1 cup of batter to waffle iron and cook for duration specified by iron’s instructions.
8. Add a gradually increasing amount of mashed beetroot to each cup of batter added to iron to create an ombré colour effect.
9. Remove waffles from iron with a fork and set aside to cool separately to avoid waffles becoming soggy.
10. Serve with maple syrup or your choice of vegan yoghurt and assorted berries and fruit.

Enjoy!

Adapted from The Minimalist Baker’s Recipe for 1-Bowl Chocolate Chip Banana Bread Waffles.

VEGAN | GLUTEN-FREE