Essentials

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

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.

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

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!

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!

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. 

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

Red lentils are a very popular source of protein for the whole foods, plant-based diet. They're budget friendly and go a long way in the pantry. Buying in bulk makes red lentils go even further. 

• They are easy to cook, easy to digest, and a great source of fibre and protein. 
• They are an alkaline protein and help to balance the bodies pH level. 
• They help control blood sugar levels 
• They even act as a prebiotic!

 Insecticide Free Hulled Hemp Seeds

Hemp Seeds have recently been legalised in Australia, which has the health food industry cheering and for good reason. Hemp seeds are the most nutritious seed in the world. They can be eaten raw or roasted and you'll now find hemp in a variety of food products. Hemp is now in protein powders, oil, seeds, and even milk. 

 Product of Australia

HEALTH BENEFITS: 

Hemp is rich in GLA (Gamma-Linolenic Acid) which is linked to helping people with a variety of conditions such as;

• Breast pain & PMS
• ADHD
• Diabetes, MS & heart disease
• Skin allergies and more 

Hemp may also assist with:

• Arthritis & joint pain
• Weight loss (its a natural appetite suppressant) & constipation
• Cancer & may even help with hair, skin & nails. 

NUTRITION:

They are a perfect protein as they contain all 20 amino acids plus the essential amino acids that our bodies are unable to produce. They are also high in:

• GLA
• Omega-3's & omega-6's
• Fat, protein and fibre
• Manganese, magnesium & phosphorus
• Vitamin E, zinc, iron & copper

USE IT!

Hemp seeds make an excellent addition to smoothies, salads, sauces, yoghurt, chia puddings and much more. You are only limited by your creativity!

RECIPE:

HEMP SEED PESTO:

3 cups of fresh basil

1/4 cup of hemp seeds

1/4 cup of walnuts or pine nuts

3 cloves of garlic

2 tbsp of lemon or lime juice

1/4 cup of olive or hemp oil

1/2 tsp of salt

Blend all ingredients together & mix until smooth. Voila!

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.

Activated Almonds 

Our organic activated almonds are perfect for snacking, making them your new favourite nut. The flavour in these guys is amazing, even the 2.5 year old happily snacks away! 

Whats our difference? Our almonds are actually soaked in Purified Water, giving a clean eating nut with no aftertaste!

Activated almonds are organic, raw almonds soaked for 12 hours, then dehydrated over a low temperature for an extended period of time. Being activated, they're digested optimally with top nutrient value. They give you bang for your nutritional buck!

Packaged in Australia from local & imported products

HEALTH BENEFITS

Activated almonds are one healthy nut. Given they contain they same benefits as almonds, only maximised due to the activating process. They are easier to digest and absorb, and benefit additionally:

• Protect against heart disease, high cholesterol and diabetes
• Help manage weightloss
• A real brain food

USE IT

Activated almonds taste even better than the traditional almond. Eat them as a snack, add them to your smoothies, salads, mueslis, nut mixes, baking and grind them down into a flour or meal. 

NUTRITION

Activated almonds contain 28 essential nutrients, including:

• Proteins, vitamins & minerals
• Fatty acids & fibre
• Iron, magnesium & zinc

Per 50g: 1260 calories, 27.4g of fat, 9.8g of protein, 2.4g of carbohydrates

Psyllium husk is your new best friend if you're not getting enough fibre in your diet! It contains a spongy fibre that reduces appetite, improves digestion and cleanses the system. When combined with water, pysllium husk forms a gel (that is naturally gluten free!) that can help to keep the bowels regular and is far more gentle – and natural – than using a laxative.

Its simple to add into your diet. Mix with water, add to your smoothies, breakfast cereals, breads and baking.

HEALTH BENEFITS:

Psyllium husk is a prebiotic and an excellent soluble fibre. These properties help to:

• Relieve constipation and diarrhea
• Promote healthy weight management by keeping you satisfied and consuming less food, which can assist in weight loss
• May help lower cholesterol
• Helps to balance glucose levels

NUTRITION:

Per 12g serve: Sodium 15g, Fibre 10g.

USE IT!

Using this fibre is quite simple. The recommended dosage is 1 tbsp with 250ml of water and to drink before a meal or first thing in the morning.

It can also be added to your baking as a binding agent and is a great substitute for gluten. However, extra liquid is required to balance out the stickiness psyllium husk creates. 

RECIPE:

5 Minute Keto Pizza Crust

Ingredients:

Pizza Crust

• 2 large eggs
• 2 tbsp parmesan cheese
• 1 tbsp psyllium husk powder (blitz the husks to form a powder)
• 1/2 teaspoon Italian seasoning
• Salt to taste
• 2 tsp frying oil

Toppings of your choice!

Directions:

1. Measure out all dry ingredients into a bowl or container
2. Add 2 eggs and mix everything together using a blender. Make sure you continue blending for about 30 seconds, allowing the psyllium husk to absorb some of the liquid.
3. Heat 2 tsp. frying oil in a pan over medium-high heat. Once very hot, spoon your mixture into the pan and spread out into a circle shape.
4. Once the edges have started to set and look slightly brown, flip the pizza crust. You can optionally transfer it to a plate and flip from there. Turn the broiler on high in the oven.
5. . Cook on the opposite side for 30-60 seconds, then turn the stove off. Spoon sauce over the pizza and spread.
6. Add cheese and the rest of the toppings then put pizza into the oven to broil. Leave the oven open a crack so you can keep an eye on it. Once it’s bubbling, remove it from the oven.
7. Serve with some freshly chopped basil over the top!

Our premium, Australian brown rice goes a long way in your pantry. Its loaded with vitamins and minerals, is gluten-free, as well as high in fibre and protein. 

Its simple to make (find our full-proof recipe below) and to add to your favourite dishes, including stir fries, bakes, soups and salads. 

Product of Australia

HEALTH BENEFITS

Brown rice is great for:

• Heart health- the magnesium & selenium are great for the 'ticker
• Helps to decrease cholesterol
• Safe for the gluten-free fans

NUTRITION

Brown rice contains some important vitamins and minerals:

• Manganese, selenium & magnesium
• Phosphorus, niacin & vitamin B6
• Thiamine, copper & zinc

1 cup of cooked brown rice contains:

216 calories, 44.8g of carbohydrates, 5g of protein, 1.8g of fat, 3.5g of protein

RECIPE

Perfect Brown Rice

 Ingredients:

• 1 cup of brown rice
• 2 1/4 cup of water

Instructions:

1. Bring water to a boil.

2. Rinse rice with cold water.

3. Add rice to boiling water, cover, and simmer.

4. Simmer for 45min without opening the pot.

5. After 45min, turn off heat and let sit for 15min with the lid still on.

Open, fluff with a fork then enjoy!

Organic Coconut Chips

These organic coconut chips or flaked coconut are pure and ready to add flavour and nutrients to your baking and breakfasts!

Country of Origin: Phillipines

Ingredients: Organic Coconut

Buckwheat is an ancient seed that is packed with nutrients, protein and fibre. Despite its name, it is gluten free and this little baby can be classified as a superfood. Its cheap and its versatility makes it easy to add to your whole foods diet. This seed really gives you bang for your buck!

HEALTH BENEFITS:

This little seed is a super power for your heart, digestion & may prevent diabetes. It also:

• Assists with good gut health and helps combat leaky gut
• Can help lower cholesterol and improve blood pressure
• Has a low GI- which helps you feel full & sustains your energy
• Is rich in antioxidants which can help prevent cancer and other diseases

NUTRITION: 

One cup of buckwheat contains only 1 gram of fat, 155 calories, has 6 grams of protein and 5 grams of fibre.

It is high in:

• Antioxidants: rutin, tannins & catechin
• Manganese, magnesium & phosphorus 
• Niacin, zinc & iron
• Vitamin B6 & folate

USE IT!

You can cook buckwheat in water for use like a porridge, eat it raw in smoothies, muesli & salads. It can also be added to soups, stews and can be boiled and eaten like rice. It also makes an excellent gluten-free flour.

RECIPE:

Raw Buckwheat Porridge

By: Oh She Glows, inspired by Renegade Health.

Yield: Four 1-cup servings.

Porridge:

• 2 cups raw Buckwheat Groats, (note: this is not the same as Kasha) soaked in water for minimum of 1 hour or overnight
• 1.25 cups almond milk
• 2 tbsp chia seeds
• 1/4 cup liquid sweetener (use Agave if you want it raw. I used maple syrup), or to taste
• Pinch of kosher salt
• 1 tsp pure vanilla extract
• 1 tsp cinnamon

Optional Toppings:

• Chopped fruit or dried fruit (banana, Berries, kiwi, apple, peaches, nectarines, raisins, mango, etc)
• Chopped nuts and or seeds (I used almonds)
• Nut Butter or ABU
• Toasted coconut, chocolate chips, etc

Directions:

1. In a bowl, pour 2 cups of raw buckwheat groats and 4 cups of water. Soak for at least 1 hour or overnight. After soaking, rinse well in a strainer several times.

2. Place buckwheat groats in food processor or blender, along with the almond milk, chia seeds, and vanilla. Process until combined and slightly smooth. Now add in the sweetener and cinnamon to taste (I found 1/4 cup of sweetener was enough, but others might like a bit more or less than that).

3. Scoop into bowls or parfait glasses and add your desired toppings & mix-ins. Serve immediately cold. Place leftovers into fridge and enjoy for the next few days. Makes 4 cups at about 385 calories per cup (using 1/4 c maple syrup, but without toppings).

This premium blend of mixed nuts is second to none!

This blend is salty, crunchy and satiating. Made with a mix of hazelnuts, pecans, walnuts, cashews, brazil nuts, almonds and pistachios, a handful is an unbeatable snack!

HEALTH BENEFITS:

Nuts are naturally high in:

• monounsaturated ( good) fat
• vitamins and minerals
• good source of dietary fibre