Essentials

Organic Chia Seeds

Chia seeds are a health nut's staple due to their versatility, nutrient content & bang for their buck. These tiny little seeds can be eaten raw, but are mostly soaked in water or an alternate milk, which makes them swell to a gel-like consistency. This makes them a great thickening agent or egg replacement in some instances. They can be used whole or ground up and can be added to nearly anything.

HEALTH BENEFITS

Chia seeds are well known for their high content of Omega-3 Fatty acids, protein and dietary fibre.

Chia seeds also contain:

• Manganese, calcium, and phosphorus. 

USE IT!

While there are no shortage of chia seeds ideas (just google chia seed recipes), our favourite use of chia seeds is in a chia pudding. Its quick to assemble, economical, delicious, nutritious and great on-the-go breakfast!

RECIPE:

This is a basic chia pudding recipe:

1 1/2 cup of milk (almond, coconut, soy, dairy etc)

1/3 cup of chia seeds

2 tbsp of a sweetener of choice (maple syrup, honey, brown rice syrup etc)

Stir, refrigerate for 1 hour, and voila! Chia pudding! Add in your favourite fruits, nuts & seeds, layer with yoghurt or simply enjoy it by itself. 

Looking for a brain boost? Add walnuts to your whole foods diet! They have a trio of nutrients that will fire up the foggiest of brains.

Walnuts are a whole foods staple for their mild flavour, crunchy texture and versatility. Top your salads, yogurts & add to your baking. 

Product of Australia

HEALTH BENEFITS:

Walnuts are in the tree nut family, of which they are the ‘king’, because of their incredible health benefits.

• Help reduce the risk of prostate & breast cancer
• Benefits those with heart conditions thanks to the amino acid l-arginine
• Weight control – associated with increased satiety 
• Improved reproductive health in men
• Contain vitamin E, folate, melatonin, omega-3 fats, and antioxidants for brain health
• Shown to improve metabolic parameters in people with type 2 diabetes.

NUTRITION:

Walnuts' are impressive with their lineup of unique and powerful antioxidants. And just 1/4 cup of walnuts provides more than 100% of the daily recommended value of plant-based omega-3 fats.

They're also rich in:

• Vitamin E, folate & melatonin
• Omega-3 fatty acids & copper
• Manganese, biotin & molybdenum

USE IT!

Only a handful of walnuts are needed for that nutrition hit, so they make for a great healthy snack! They're also great in

• Grain dishes & pastas
• Salads
• Grind them up for delicious dips & spreads
• Pair them with vanilla, cloves and cinnamon for tasty desserts

RECIPE:

Zucchini Walnut Bread

Ingredients:

• ¾ cup whole-grain flour
• ¾ cup all-purpose flour
• 1 teaspoon baking powder
• ¼ teaspoon baking soda
• ¼ teaspoon salt
• 1 teaspoon ground cinnamon
• ¼ teaspoon ground nutmeg
• 2 large egg whites, at room temperature (see Tip)
• 1 cup organic sugar, or ½ cup unsweetened applesauce
• 2 tablespoons canola oil
• ¼ teaspoon lemon extract, (optional)
• 1 cup grated zucchini, lightly packed (about 8 ounces)
• 2 tablespoons chopped walnuts

Method:

• Preheat oven to 350°F. Coat 2 mini 6-by-3-inch loaf pans with cooking spray.
• Whisk whole-grain flour, all-purpose flour, baking powder, baking soda, salt, cinnamon and nutmeg in a large bowl.
• Whisk egg whites, sugar (or Splenda), applesauce, oil and lemon extract (if using) in a medium bowl.
• Stir in zucchini. Make a well in the dry ingredients; slowly, mix in the zucchini mixture with a rubber spatula.
• Fold in walnuts. Do not overmix.
• Transfer the batter to the prepared pans.
• Bake the loaves until a toothpick comes out almost clean, 40 to 45 minutes. Cool in the pan on a wire rack for about 5 minutes, then turn out onto the rack to cool completely.

Tip: To bring cold eggs to room temperature quickly: Place in a mixing bowl and set it in a larger bowl of warm water for a few minutes; the eggs will beat to a greater volume.

Organic Pepitas

Pepitas are the inside of a pumpkin seed and are little nutritional powerhouses with a wide variety of nutrients ranging from magnesium and manganese to copper, protein and zinc.

These guys taste light and nutty, making them a cinch to add to your slices, raw bars, mueslis, salads & more. Even the fussiest of eaters won't know they're there!

 Country of Origin: China

HEALTH BENEFITS

Pepitas have some amazing benefits to the body including:

• Your heart; liver, and immune system
• Helps relieve anxiety & nervous irritability
• Helps fight diabetes
• Offers unique benefits for the prostate 
• Relief of certain menopause symptoms

USE IT

Pepitas can be used as a healthy snack on the run – you can season & toast them for added flavour. Add them to your morning cereal, or to your favourite muffin or cake dish!

NUTRITION

Pepitas have a diverse range of nutrients including:

• Antioxidants
• Multiple forms of vitamin E
• Magnesium, manganese & copper
• Protein, zinc & fibre

Per 100g : 559kcal, 10.71g carbohydrates, 30g protein, 49g fat, 35g vitamin E, 809mg potassium, 592mg Magnesium, 1233mg phosphorus.

Sunflower seeds come from non other than, sunflowers! They have a mild and pleasant taste, and provide some unique nutrients that are hard to find elsewhere. They are easy to add into your diet and provide some great health benefits.

HEALTH BENEFITS

Sunflower seeds are a health nuts favourite due to their impressive health benefits, including:

• Heart health- they help balance cholesterol, lower high blood pressure & protect against heart disease
• Help prevent cancer- they range of antioxidants, trace minerals and nutrients protect cells from oxidative stress 
• Thyroid health- the high content of selenium assists with a healthy thyroid
• Anti-ageing- the high content of vitamin E keeps the skin looking young and protects from damage

USE IT

Sunflower seeds are a fantastic snack. They're great in slices, mueslis, raw bars, breads, salads, stir fries and more. 

NUTRITION

Sunflower seeds are high in the following key nutrients:

• Vitamin E, manganese & thiamin
• Copper, magnesium & selenium
• Vitamin B6, phosphorus & folate

1/4 cup contains: 190 calories, 16g of fat, 6g of protein, & 4g of fibre

Organic Dried Apricots

Apricots make more than just a killer jam. These guys are tasty, full of nutrients, health benefits and are extremely versatile. Lets have a look (spoiler: they're good for your eyes) as to what they really bring to the table.

Country of Origin: Turkey

HEALTH BENEFITS:

• Apricots are high in antioxidants, specifically carotenoids
• Good for the eyes
• Helps protect the liver
• Helps reduce inflammation
• Great for digestion & gut health

NUTRITION:

Apricots also bring to the table:

• Vitamin A, potassium & Vitamin E
• Copper, iron & niacin
• Manganese, magnesium & Vitamin B6

1 cup of dried apricots contains:

313 calories, 81.4g of carbohydrates, 4.4g of protein, 0.7g of fat, 9.5g of fibre.

RECIPE:

No-Bake Apricot Almond Coconut Energy Bites

Author: The Real Food Dieticians

Ingredients: 

• 1 ½ cups raw almond
• 1 cup dried apricots
• ½ cup shredded coconut 
• 2 Tbsp. almond butter
• 1 Tbsp. chia seeds
• ½ tsp. pure vanilla extract
• ½ tsp. cinnamon
• ¼ tsp. nutmeg
• pinch of sea salt
• 1-2 Tbsp. water (if needed – add 1 tbsp. at a time)
• For a citrus twist, add ½ tsp. orange zest and juice from ½ an orange

Instructions: 

1. Line a 9 x 5 inch loaf pan with parchment paper or plastic wrap. Combine all of the ingredients in a food processor except for the water. Process on low speed for several minutes stopping to scrape the sides of the bowl as needed.
2. Ingredients will start to come together after a few minutes. If you feel the dough is too dry add 1 Tbsp. of water at a time and continue to process until ingredients start to stick together (see photo above for visual examples).
3. Transfer the dough to the loaf pan and press down firmly into the bottom of the pan. Top with coconut shreds (pressing them lightly into the surface) then place the bars in the fridge for 30 minutes or freezer for 10 minutes.
4. After chilled, remove bars from pan. Cut into 8 bars or squares.
5. Store bars in refrigerator.

Almonds are another fan favourite due to their sweeter taste, admirable versatility & their powerhouse nutritional content. These nuts make an easy addition to the healthy or striving-to-be-healthy diet. 

Ingredients: 100% Organic almonds

HEALTH BENEFITS:

Almonds are widely recognised for their nutritional content and health benefits. Many consider them to be a brain food, and they can be said to assist in lowering cholesterol and stabilising blood sugar. Almonds may also assist in maintaining healthy weight. In moderation, consumption of these guys can support a healthy heart. 

They contain:

• Vitamin E, calcium & phosphorus
• Iron, magnesium & zinc
• Selenium, copper & niacin 
• High amounts of protein & lower in carbohydrates

USE IT!

The use of almonds in only limited by your imagination. They can be eaten raw, toasted & activated. They're quite the chameleon as they can be found whole, slivered, flaked, blanched, ground and even as a milk. But we quite like them as a spread on our toast.

Add them to your salads, stir fry, smoothies, muesli, eggs & especially in your baking. Better yet, try this simple little recipe and add it to your snack team. 

RECIPE

Cinnamon Toasted Almonds by Krista

ORGANIC RAW CASHEWS

Our premium cashews are a pantry pleaser. They are mild, crunchy & creamy and are extremely versatile. They make a great snack, an excellent spread, are handy with cooking and with baking. Lets not forget the nutritional content of these delicious, kidney-shaped little gems.

HEALTH BENEFITS:

Cashews, in moderation, are said to be good for the heart, as they are rich in unsaturated fats (the good fat) made up of monounsaturated fatty acids (62%) and polyunsaturated fatty acids (the even better fats) (18%). They are also high in:

• plant-based protein
• dietary fiber
• copper, magnesium & zinc
• antioxidants 

USE IT!

Cashews are a handy little nut that can be used in salads, yoghurts, smoothies, cooking, baking, and can be made into a tasty little spread. They're also a perfect snack by themselves or added to your favourite nut mix.

But how about in a vegan cheesecake? Say what? Follow the recipe below to blow your mind.

Macadamia Nut Halves

Our macadamia nuts are something special. These locally grown, premium nuts fall from macadamia trees here in sunny Queensland. They are deliciously creamy and  mild and perfect for snacking, an energy boost, or to up your baking game.

They'll keep you full and give you a hit of nutrients that your body will love. 

Proudly a product of Qld, Australia. 

HEALTH BENEFITS:

Flavonoids are powerhouse addition to this magical little nut. Flavonoids are super heroes that prevent cell damage from toxins, & once in the body, they convert to antioxidants that search and kill all those free radicals (cancer causers). This skill makes them one of the best cancer-fighting foods you can eat. 

Macadamias are great for the heart by keeping arteries healthy. They are rich in fibre to help keep you full & promote healthy digestion. They strengthen bones & teeth with all that manganese, phosphorus & magnesium. 

NUTRITION:

Tree nuts pack a lot of nutrients and macadamias are one of the richest of them all. They contain:

• Antioxidants & protein
• Vitamin A, riboflavin & calcium
• Thiamine, manganese & phosphorus
• Iron, niacin & copper

Per 30g: 24.4g total of fat (19.7g of the 'good' fat), 1016 calories, 2g of protein & 2.6g of total carbohydrates. 

USE IT!

Macadamia is considered to be a gourmet nut but excellent for everyday use. Add them to muesli (its our favourite ingredient in our Paleo Hero Primal Muesli), salads, stir fries and baking.  

RECIPE:

Hemp & Macadamia Milk

• 1/2 cup hulled hemp seeds
• 1/2 cup raw macadamias
• 4 cups of water
• 2 pitted dates
• 1/4 teaspoon vanilla
• 2 pinches of sea salt

Add all ingredients to a high powered blender and blend until smooth. Strain through a nut milk bag & store in a glass jar in the fridge. Consume within 5 days.

Country of Origin: USA

Ingredients: organic cranberries, organic apple juice, organic sunflower oil

Proudly a product of Australia

Ingredients: Organic Sultanas

Did you know that Linseed and Flaxseed are the exact same seed but with a different name? Linseed's claim to fame is its digestion boosting properties, perfect for those with irritable bowels and/or a leaky gut. Partner that with a lot of vitamins and minerals, and you've got yourself a super seed.

BENEFITS:

Linseed is a fantastic addition to your whole foods diet as health experts believe it has a great lineup of potential health benefits:

• Improves digestion, reduces bloating & prevents constipation
• May improve cholesterol and heart health 
• Reduction in menopause symptoms
• May also improve blood glucose control 

NUTRITION:

Linseeds are an excellent source of fibre and low in carbohydrates. But thats not all this superfood has to offer. It is also rich in:

• Omega-3 fatty acids
• Manganese, thiamin (Vitamin B1) & magnesium
• Phosphorus, copper & selenium
• Vitamin B6, iron, folate & potassium

USE IT!

Linseeds can be eaten whole but are most beneficial when ground up into a meal, or sprouted. This allows your body to absorb the most amount of nutrients as possible.

Ground linseed/flaxseed are an excellent addition to your smoothies, muesli and yoghurt, nut and seed bars, and are a fantastic egg substitute. Linseeds can be used in hot cereal, and can be cooked into other foods like casseroles and meatloaf and a great addition to your baked goods.

RECIPE:

Chia Linseed Hot Pudding

Ingredients:

• 1 tablespoon of ghee or coconut oil
• 2 cups of alternate milk
• 3 tablespoons of chia seeds
• 3 tablespoons of linseeds
• 1/2 tablespoon of honey or maple syrup

Top with hemp seeds, berries or our Paleo Hero Primal Muesli.

Directions: Add coconut oil/ghee to a saucepan on medium heat. Stir in milk, chia and linseed and stir until thick. Transfer to a bowl and add the toppings of your choice. Enjoy!

Organic Rolled Oats

Rolled Oats are a fantastic addition your diet as they go a long way on little buck. Our premium oats can be used in your hot porridge, overnight oats, baked and even as a crumb on your favourite crumbed chicken recipe. 

They are budget friendly and keep you satisfied!

They are a great source of fibre, low in calories 

Proudly a product of Australia 

Ingredients: 100% Wholegrain oats

Contains gluten

Dried Strawberries

These chewy & sweet dried strawberries are so good, they taste like a lolly! 

Country of Origin: China

Ingredients: Strawberries, sugar, sunflower oil, citric acid

Activated Mixed Nuts

This mixed nut blend is unlike any you've ever tried before. All of the nuts are organic and activated, which makes them delicious and extremely nutritious. You'll have to taste them to believe them!

The difference with our activated nuts is that they are soaked in Purified Water giving a clean eating nut with no aftertaste!!

Our blend consists of all organic, activated almonds, activated brazil nuts, activated cashews, activated pecans and activated walnuts.

HEALTH BENEFITS

But what are activated nuts? We're glad you asked.

Activated nuts means the nuts have been soaked in salt water for an extended period of time, which starts the sprouting process. They are then dehydrated at a low temperature. This process increases the nutrient density of the nuts and breaks down the components (phytates) that make nuts harder to digest. 

More nutrients + better digestibility = something to go nuts about!

USE IT!

These babies are excellent for snacking, adding to salads, yoghurt, muesli and more! Substitute your normal nuts for activated nuts in your favourite recipes for that enhanced flavour and all those nutritional benefits.

Packaged in Australia from local & imported products. 

Organic Dried Figs

What do you think of when you think of figs? I think of cheese boards and delicious salads. But did you know that figs have a ridiculous amount of health benefits? They are the super fruit and super delicious.

Country of Origin: Turkey

HEALTH BENEFITS:

Figs have such a wide variety of nutrients that benefit many areas of the body. Lets dig a little deeper:

• They're a natural cancer fighter. Some studies have shown that some elements of figs are actually toxic to certain cancer cells. 
• Figs and their extracts have been used to treat a wide range of illnesses and diseases including respiratory, reproductive and more. 
• They're super high in antioxidants (polyphenols), especially dried figs. 
• Figs help the digestive system, may assist with weight loss (they keep you full), and help to prevent heart disease, all thanks to the high levels of fibre and potassium. 
• They're essential to the ultra healthy Mediterranean diet

NUTRITION:

Did you know that the nutritional value of figs actually increases after they've been dried? Check out all they have to offer:

• Manganese, Vitamin K & potassium
• Magnesium, calcium & copper
• Iron, phosphorus & Vitamin B6
• Thiamine, riboflavin & zinc

100g of dried figs contains:

249 calories, 3.3g of protein, 63.9g of carbohydrates, 0.9g fat, 9.8g fiber

RECIPE:

Fig & Almond No Bake Energy Bites

Author: Wellplated

Ingredients:

• 15 dried figs
• 10 pitted dates
• 1/4 cup almond butter
• 3/4 cup oats 
• 1/4 cup ground linseed 
• 1 tsp vanilla extract

Instructions:

Its just too simple. Blend & roll!

Organic Soya Beans- Australian Premium

Soya beans are a popular legume in Indian cooking and amongst the plant based cooking. They can be used in a variety of ways including; snacks, stir fries, curries, or you can use them to make your own milk. 

They have a subtle nutty flavour and smell and are very similar in nature to kidney beans and chickpeas.

Ours are certified organic, non GMO, and have no preservatives.

Grown in Australia

Ingredients: Organic Soya Beans

Dates are a sweet tooth's best friend. This fruit originates from the date palm and has been around for thousands and thousands of years. Dates are a popular staple in the whole foods diet as they are a natural sweetener that is jam packed with nutrients.

USE IT!

Dates are most commonly used in baking, smoothies or as a snack to combat a pesky sweet craving. They are great for kid-approved bliss balls, bars and cookies.

Dates come in many forms, but pitted dates and medjool dates are the most common. Pitted dates have a longer shelf life and can be stored in the pantry. Find one of our favourite recipes below!

HEALTH BENEFITS:

Dates are surprisingly nutritional little guys. They are rich in fibre as well as:

• B-vitamins, magnesium, calcium & potassium.
• Powerful antioxidants
• Iron, manganese, copper & sulfur.

Feeling sluggish? Chew on a date for a quick energy fix. Digestion a bit slow or too fast? Dates can help get those intestinal juices flowing and balance that bowel. Battling inflammation? Dates can help lower inflammation with their friend and ours, magnesium. 

While dates have some impressive nutritional content, they are high in natural sugars to should be consumed in moderation. One date has 66 calories, 18g of carbs, 16g of sugar, and 2g of fibre.

RECIPE:

Healthy No Bake Bars

• 2 cups of pitted dates
• 3/4 cup of cashews
• 1/4 cup of nut butter of choice
• 1/2 coconut flakes
• 2 tablespoons of cacao powder
• 1/8 teaspoon of salt

Mix ingredients together in a high powered food processor. Line a square tray with parchment paper and press mixture in until firm. Refrigerate for 30 minutes.

There is a lot more to the pecan than meets the pie. This tree nut boasts nutrients to provide many benefits, including your skin and nails to to high energy and weight loss. 

Pecans are delicious. They're mild and a softer nut, so easy to eat. Most famous in baking, slices and nut mixes but shouldn't be overlooked as a snack on its own. 

Country of Origin: Australia

HEALTH BENEFITS

Pecans are a powerhouse of vitamins and minerals- and have more antioxidants than any other nut. The benefits of these nuts are extensive, and here are a few:

• Healthy heart – thanks to the monounsaturated fats such as oleic acid along with phenolic antioxidants

• Improves digestion – they are fibre packed and help regulate the colon

• Aids weight loss - They are very rich sources of several important B-complex groups of vitamins ( riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates which help increase metabolism.

• Reduce risk of breast and colon cancer thanks to oleic acid

• Reduces the risk of arthritis, Alzheimer’s disease, cardiovascular disease, and other inflammatory ailments

• Promotes healthy hair and skin

USE IT

Pecans can be used in just about anything. You can stuff them in peppers with goat cheese or toss them in a salad for some crunch. They pair well with caramel, so top off a delicious raw cheesecake to add extra flavour and crunch! Add to your nut mixes, mueslis and slices. 

NUTRITION

Pecans contain a lot of the good stuff. Here are the top nutrients:

• Manganese, potassium & iron
• Calcium, magnesium & selenium 
• Zinc & copper
• Riboflavin, niacin, thiamin & vitamin B-6

RECIPE

GRAIN FREE PECAN PIE

prep 10 mins |cook 30 mins |total 40 mins

Author: Wellness mama

Ingredients:

 CRUST:

•  2 cups almond flour
• 1 tsp gelatin powder
• 1 TBSP coconut flour (optional)
• ½ cup butter or coconut oil, cold/solid at room temperature
• 2 tsp coconut sugar
• 1 egg

FILLING:

•  1 cup maple syrup, or ½ cup each maple syrup and honey
• 3 eggs
• 3 TBSP butter or coconut oil
• 1 tsp vanilla extract
• ½ cup coconut sugar
• 1½ cups pecans

Instructions:

 Preheat oven to 190°.

In a food processor, pulse the almond flour, gelatin, and coconut flour until evenly mixed.

Add the butter or coconut oil, coconut sugar, and egg and pulse until it forms a ball.

Press into the bottom of a pie pan and set aside.

For filling, in a small saucepan, bring the maple syrup to a simmer and simmer for about 5 minutes or until it starts to bubble up. 

Pour into a bowl and add the butter/coconut oil, vanilla, and coconut sugar.

Use an immersion blender to combine.

Add eggs and blend until smooth.

Pour over pie crust and top with pecans.

Bake for 30 minutes or until the center is mostly set. Do not overbake!

Enjoy!