Essentials

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!

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!

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.

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!

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

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!

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

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:

Quinoa is a super-seed that is gluten-free and a complete protein. Its easy to digest and perfect for vegans and vegetarians. Its also easy to cook and even easier to consume. 

Quinoa has three strains: white, black and red. While white is most popular as its easier to cook, mixed quinoa is popular for added flavour and colour.

Product of Bolivia

Ingredients: Organic quinoa

HEALTH BENEFITS:

The nutritional profile of Quinoa is impressive, giving this seed some important health benefits to brag about:

• Assists with weight loss 
• Benefits the gluten-free diet with a variety of nutrients not found in other gluten-free grain sources
• Has anti-cancer properties with all those anti-oxidants
• Is gut-health friendly 
• Supports bone health 

USE IT!

Quinoa has a mild taste when rinsed before cooking. Add in some extra flavour by cooking in stock or bone broth for some added nutrients! 

It is popular as a rice substitute, added to salads and can even be made into porridge! Its budget friendly and goes a long way in the pantry.

NUTRITION:

This well-rounded seed offers a lot for the body as its high in:

• Protein & fiber
• Manganese, magnesium & phosphorus
• Folate, copper & iron
• Thiamine, vitamin B-6 & potassium

1 cup of cooked quinoa contains: 22 calories, 4g of fat, 39g of carbohydrates, 5g of fibre & 8g of protein

RECIPE:

Perfectly Cooked Qunioa

Ingredients:

• 1 cup of quinoa
• 2 cups of water/stock/broth

Instructions:

1. Rinse quinoa in a strainer in cold water, rub quinoa together with your hands.

2. Add to saucepan with liquid and bring to a boil.

3. Lower the heat, and cook covered for 15 minutes. 

4. Remove from heat, let stand with the LID ON for 5 more minutes.

5. Fluff with a fork & enjoy!

Organic Black Rice

Black rice, also known as 'forbidden rice' is one of the greatest rices in terms of health benefits. It is known as the 'forbidden rice' as it was only reserved for the Chinese upper class or royalty. In recent years it has gained popularity in the western world for its nutritional content, sweet and nutty flavour and it being naturally gluten free. It's delicious.

Health Benefits:

Being the richest rice in anti-oxidants, containing anti-inflammatories and fibre, is a great source of protein, minerals and phytonutrients. Given these impressive properties, it has multiple health benefits to the body:

• Can improve digestive health & metabolism
• Black rice helps regulate blood sugar absorption
• Plays a role in protecting heart health
• Full of anti-oxidants

How to Cook:

Black rice is a stickier rice than its counterparts. It can be enjoyed in endless amounts of ways. From an accompaniment to main dishes, in stir fries, salads, in veggie burgers and more.

It has been used in rice cakes, bread, porridge and makes a yummy dessert as well.

To Cook:

• 2 1/4 cup of water or broth (use bone broth for an even greater nutritional boost)
• 1 cup of black rice (rinsed)
• salt to taste

Using the absorption method, add water and rice to a saucepan and bring to a boil over high-medium heat. Add the salt, reduce the heat & cover for 30 minutes.

Cook until the water has been absorbed. Remove from the heat and allow to stand for 5-10 minutes. Fluff with a fork then enjoy!

Organic Quinoa

Quinoa is a super-seed that is gluten-free and a complete protein. Its easy to digest and perfect for vegans and vegetarians. Its also easy to cook and even easier to consume. 

Quinoa has three strains: white, black and red. While white is most popular as its easier to cook but they all have the same nutritional super-powers!

Product of Bolivia

Ingredients: Organic quinoa

HEALTH BENEFITS:

The nutritional profile of Quinoa is impressive, giving this seed some important health benefits to brag about:

• Assists with weight loss 
• Benefits the gluten-free diet with a variety of nutrients not found in other gluten-free grain sources
• Has anti-cancer properties with all those anti-oxidants
• Is gut-health friendly 
• Supports bone health 

USE IT!

Quinoa has a mild taste when rinsed before cooking. Add in some extra flavour by cooking in stock or bone broth for some added nutrients! 

It is popular as a rice substitute, added to salads and can even be made into porridge! Its budget friendly and goes a long way in the pantry.

 NUTRITION:

This well-rounded seed offers a lot for the body as its high in:

• Protein & fiber
• Manganese, magnesium & phosphorus
• Folate, copper & iron
• Thiamine, vitamin B-6 & potassium

1 cup of cooked quinoa contains: 22 calories, 4g of fat, 39g of carbohydrates, 5g of fibre & 8g of protein

RECIPE:

Perfectly Cooked Qunioa

Ingredients:

• 1 cup of quinoa
• 2 cups of water/stock/broth

Instructions:

1. Rinse quinoa in a strainer in cold water, rub quinoa together with your hands.

2. Add to saucepan with liquid and bring to a boil.

3. Lower the heat, and cook covered for 15 minutes. 

4. Remove from heat, let stand with the LID ON for 5 more minutes.

5. Fluff with a fork & enjoy!

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

ROASTED & SALTED CASHEWS

Country of Origin: Vietnam

Ingredients: Roasted cashew kernels, vegetable oil, salt

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.

Organic jasmine rice. 

Product of Australia 

Organic Quinoa Flakes

 What are quinoa flakes? They're essentially quinoa seeds pressed down into a flake. So they contain all of the same goodness as quinoa, just pressed into a different form to be enjoyed in more ways!

Ingredients: 100% organic quinoa flakes

Country of Origin: Bolivia

HEALTH BENEFITS:

The nutritional profile of Quinoa is impressive, giving this seed some important health benefits to brag about:

• Assists with weight loss 
• Benefits the gluten-free diet with a variety of nutrients not found in other gluten-free grain sources
• Has anti-cancer properties with all those anti-oxidants
• Is gut-health friendly 
• Supports bone health 

NUTRITION:

This well-rounded seed offers a lot for the body as its high in:

• Protein & fiber
• Manganese, magnesium & phosphorus
• Folate, copper & iron
• Thiamine, vitamin B-6 & potassium

1 cup of cooked quinoa contains: 22 calories, 4g of fat, 39g of carbohydrates, 5g of fibre & 8g of protein

RECIPE:

Overnight Superfood Bowl with Chia Seeds & Quinoa Flakes

Author: www.thefullhelping.com

Ingredients:

3 tbsp chia seeds
1/3 cup quinoa flakes
1 cup almond milk (add more if needed)
1 tsp vanilla
maple syrup to taste

Topping:

1 chopped banana
1/2 cup frozen blueberries
1 tbsp cacao nibs
1 tbsp goji berries

Instructions:

Mix the chia seeds, quinoa flakes, almond milk, stevia if using, and vanilla in a bowl and set in the fridge overnight. Add more almond milk int he morning if it’s too thick or pasty.

Top with fruit and nibs, and enjoy!