Essentials

Organic Currants

Currants are a dried, teeny tiny seedless red grapes. They are sweet, tangy and great for your baking, jams, relishes and more. They're full of the good stuff too! Think iron, fibre, antioxidants and more.

So whats the big difference between currants, raisins and sultanas? Glad you asked, we were confused too. There are a few differences between these fruits, but lets keep it simple.

Raisins are dried white-flesh grapes. Sultanas are from golden-coloured dried grapes. And currants are actually tiny little grapes dried up. They're about 1/4 of the size of a normal grape and they're hard to find!

HEALTH BENEFITS:

What are they good for?

• Lower cholesterol levels with all that fibre, which regulates the blood sugar and limits the cholesterol in the bloodstream.
• Good on the eyes! The special antioxidants in these guys help protect the retinas and helps repair damaged cells. 
• Cavity-fighter, naturally! These guys have been found to have five different naturally occurring compounds that help protect from bacteria & tooth decay.

NUTRITION:

Currants have a variety of nutrients that can be found here:

• Vitamin B6, Thiamine & Niacin
• Potassium, Iron & Copper
• Manganese, Riboflavin & Vitamin C

Country of Origin: Australia

Ingredients: Australian organic currants

 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!

Our uncontaminated oats are ready to become a pantry pleaser for the gluten free fans. Bring back the bircher muesli, the porridge, pancakes and more!

These oats are harvested and processed in a gluten free, certified organic facility,  in the Australia. 

While these oats are uncontaminated, organic and low gluten, current labelling laws in Australia pose restrictions that leave these oats unable to be certified by Coeliac Australia. If you have coeliac disease, please note the latest test results with Symbio here in Australia, these oats are down to <5ppm.

Product of the USA

USE IT!

Overnight oats are a midweek special for us. It takes only a few minutes, keeps you full and is a great meal to add all those nuts and seeds too. 

Here is our standard recipe and we add in our fruit, nuts and seeds as we go. It makes a serving of 5 and lasts 2-3 days in the fridge.

• 2 1/2 cups of oatmeal
• 2 1/2 cups of non dairy milk 
• 5 tablespoons of chia seeds
• 2-3 tablespoons of maple syrup (depending on your taste)
• 1 1/4 teaspoon of vanilla

Mix it all together and let soak overnight. Add fruit and nuts after soaking for a crunchy addition. Simply scoop and enjoy!

Organic Sesame Seeds

Our organic sesame seeds are top notch. Offering a mild yet nutty flavour, also with a little bit of sweetness. Sesame seeds have a lot to offer nutritionally as well as their ability to go a long way in the pantry!

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!

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!

ORGANIC BRAZIL NUTS

Brazil nuts are like most other nuts: rich in nutrients, vitamins & minerals that your body loves to thrive off of. Most nuts have something they're famous for, and selenium is that for brazil nuts.

Brazil nuts are the number one food source for selenium. Even just 1-2 brazil nuts a day gives your body what it needs of this all so important mineral. Selenium is responsible for good moods & the reduction of inflammation. 

NUTRITION:

Brazil nuts are at the top of the class.

About 6 nuts contains:

• 185 calories
• 3.5 g carbohydrates
• 4 g protein
• 18.8 g fat
• 2.1 g fiber
• 542 mgs selenium (774 percent DV)
• 106 mgs magnesium (27 percent DV)
• 0.5 mg copper (25 percent DV)
• 205 mgs phosphorus (20 percent DV)
• 0.3 mg manganese (17 percent DV)
• 0.2 mg thiamine (12 percent DV)
• 1.6 mgs vitamin E (8 percent DV)
• 1.1 mgs zinc (8 percent DV)
• 45.2 mgs calcium (5 percent DV)
• 186 mgs potassium (5 percent DV)
• 0.7 mg iron (4 percent DV)

USE IT:

Brazil nuts make a delicious snack. They're also great in your traditional nut mixes, crushed on yogurt, in smoothies, your baking and so on. A real earthy flavoured nut that we love in our family. 

Country of Origin: Brazil

Ingredients: Organic Brazil Kernels

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

Raisins aren't just for kids anymore. These quiet achievers are a great source of energy, electrolytes, vitamins and minerals. They're budget friendly and can make quite a few rounds in the kitchen. Win-win!

HEALTH BENEFITS:

Don't be fooled by their size, raisins have a great roster for themselves. If consumed in moderation, raisins have been shown to be good for many things, including:

• Raisins have a fancy phytochemical that stop the growth of two bacterias that cause cavities & gum disease
• High in fibre = good for the guts
• Research supports raisins as a healthy snack for type 2 diabetics
• High in cancer-preventing antioxidants

NUTRITION:

While high in natural sugars, small amounts of raisins are very beneficial to the healthy diet. Raisins are high in:

• Antioxidants (cancer fighters), polyphenols & flavonoids 
• Potassium, Iron & vitamin B6
• Magnesium, calcium & vitamin K

40g of raisins yield: 129 calories, 0.2g of fat, 1.6g fibre, 25.4g of sugar

USE IT!

Raisins are most popularly eaten as a snack, but are also enjoyed in breads, breakfast mueslis & blends and baking. Your options are endless!

RECIPE:

A family classic, Chewy Oatmeal Raisin Cookies

• 1 cup (100g) quick oats 
• ¾ cup (90g) whole wheat or gluten-free* flour 
• 1 ½ tsp baking powder
• 1 ½ tsp ground cinnamon
• ⅛ tsp salt
• 2 tbsp (28g) coconut oil or unsalted butter, melted and cooled slightly
• 1 large egg, room temperature
• 1 tsp vanilla extract
• ½ cup (120mL) maple syrup
• ¼ cup (40g) raisins

Directions:

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 Chickpeas

Chickpeas are one of the oldest crops around. They're the second most eaten bean in the world and popular in many cuisines, especially in the famously healthy Mediteranian and African diets. These babies are so good for you that they're even used in healing diets!

They're easy to add into your diet in a variety of ways and easy on the purse strings as well.

Country of Origin: Australia

Ingredients: Organic chickpeas

HEALTH BENEFITS:

What makes them so good?

• Being high in fibre and protein, they help keep you full for longer and curb those snack cravings. 
• Great for the gut with all that fibre!
• They're great for the heart as they're shown to balance unhealthy cholesterol levels, keep the arteries clear, they help maintain blood pressure levels & even protect against cardiac arrest & stroke
• Protecting against colon cancer has also been shown in studies
• They help to alkalize the body

NUTRITION:

These guys are high in the following:

• Manganese, folate & copper
• Phosphorus, iron & magnesium
• Zinc, potassium & thiamine
• Vitamin B6, selenium & Vitamin K

1 cup of boiled chickpeas contains:

269 calories, 14.5g of protein, 4.2g of fat, 45g of carbohydrates, 12.5g of fiber

RECIPE:

The Amazing Chickpea Spinach Salad

Author: HurryTheFoodUp

Ingredients:

• 1-1/2 cups or 1 can of drained chickpeas
• 1 large handful of spinach
• 100g of feta or cheese of choice
• 1 small handful of raisins
• 1/2 tbsp of lemon juice
• 1 tbsp honey
• 4 tbsp olive oil
• 1 tsp ground cumin
• pinch of salt

Instructions:

These sweetened banana chips make the perfect snack for both little and big fingers. Portable, delicious and a healthier alternative for a quick afternoon snack.

Country of Origin: Phillipines

Ingredients: Organic bananas, organic coconut oil, organic sugar.

Organic Puffed Brown Rice

Think rice bubbles with no nasties, only the same nutritional goodness as in brown rice. They're my favourite 'lazy morning' breakfast for the little hands. Add some seeds, fruit, milk and voila! A healthy, easy breakfast! They can also be used in your favourite slice recipes or in your baking.

Puffed brown rice is budget-friendly & versatile making them a staple in your pantry. 

Country of Origin: Australia

Ingredients: 100% certified organic brown rice

Sour Cherries

These sweet and chewy cherries have a mouthwateringly sour tang. They’re so delicious, guys. Satisfying that sweet craving with a favorite dried fruit! 

Country of Origin: USA

Ingredients: Cherries, sugar, sunflower oil

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

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!

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).

Organic Goji Berries

This dried fruit is considered a 'super berry' for its anti-inflammatory & anti-oxidant super powers. Its widely used in traditional Chinese medicine for greater health, energy, vitality & stamina. 

Goji berries have a mild, tart taste like a cranberry, but with a sweet aftertaste. They are great to add into your dishes without changing the flavour, and are an easy, (very) healthy snack for little fingers. 

HEALTH BENEFITS

Much research has been done behind goji berries and their ability as a 'happy food.' They have shown to:

• Assist with greater feelings of well-being
• Improve neurological traits and depression/anxiety
• Support better gut health
• They may also improve heart health

USE IT!

Goji berries are mild, yet sweet & sour. They make a great addition to your cereals, slices and loafs, and energy balls.

NUTRITION

Goji berries are packed with:

• Vitamins & trace minerals
• Phytonutrients, antioxidants 
• 18 amino acids
• Vitamin A, Vitamin C, iron & fibre

1/4 cup of Goji berries has:

100 calories, 0g of fat, 3g of fibre, 13g of sugar, 4g of protein.

RECIPE

Vanilla Goji Berry Balls

• Author: Deryn Macey
• Prep Time: 5 mins
• Total Time: 5 mins
• Yield: 12 balls
• Category: Snack
• Cuisine: Vegan, Raw

Ingredients: