Health Connection Wholefoods


1 cup cake flour / HCW Gluten-Free Flour Mix

2/3 cup HCW Rolled Oats / Gluten-Free Rolled Oats

1/3 cup sugar

2 tsp baking powder

½ tsp baking soda

½ tsp salt

1 egg

½ cup milk

½ cup mashed banana / apple puree

2 tbsp vegetable oil

1/3 cup HCW Cranberries

2 tbsp HCW Goji Berries

¼ cup pecans, chopped



  1. Combine the dry ingredients in a large bowl. In a small bowl, beat together the egg, milk, banana and oil. Add to dry ingredients and mix well. Stir in cranberries and pecans.
  2. Coat muffin cups with cooking spray and divide the mixture evenly between them. Bake at 190°C for approximately 15 minutes. Allow to cool for 5 minutes before removing from the pan. Place on a wire rack to cool completely.
  3. Store in an airtight container to keep fresh.
  4. Suggestion: Use a mini muffin tray to provide smaller serving sizes.


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Gluten Free Flour Mix (general purpose) 500gOats, rolled 500gOats, rolled, gluten free 500g

Cranberries 150gGoji Berries 100g


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½ cup HCW Cacao Chia Oats

¼ tsp HCW Cinnamon Powder

¼ tsp HCW Vanilla Extract

2 tbsp chopped apple / apple puree

½ cup milk / milk alternative



  1. Place all ingredients in a large bowl, mix well and leave in the fridge overnight.
  2. Serve hot or cold, with extra milk and a sprinkle of brown sugar, if desired.


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Cacao Chia Oats 300g


Cinnamon Powder 100g


Vanilla Extract 25ml

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120 g HCW Macadamia Flour (NEW)

70 g HCW Coconut Flour

5 tbsp HCW Just Whey

½ cup HCW Flaxseed Powder

2 tbsp brown sugar / HCW Xylitol

2 tbsp HCW Psyllium Husks

4 large eggs

¼ cup butter, melted

½ cup sparkling water

1 tsp baking powder

¼ tsp HCW Fine Himalayan Salt




  1. Mix the dry ingredients together well.
  2. In a separate bowl, whisk the eggs until light and fluffy.
  3. Add the butter and sparkling water to the eggs and mix well.
  4. Add the dry ingredients and mix together gently.
  5. Scoop the mixture into a greased or lined loaf tin and bake for 1½ hours at 160°C.


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Macadamia Flour 300gCoconut flour, organic 500gJust Whey (Protein Concentrate) 450gFlaxseed Powder (Linseed Powder) 500gXylitol 250gPsyllium Husks 350gHimalayan Crystal Salt, fine 500g

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2 eggs

1 cup chopped kale / spinach

1 tsp HCW Turmeric Powder

1 tbsp butter

Salt & pepper to taste



  1. Heat the butter in a pan. Whisk the eggs in a bowl.
  2. Add chopped kale to the pan and cook for a few minutes (until slightly wilted).
  3. Add the whisked eggs and stir to mix well.
  4. Add turmeric and a pinch of salt and pepper and stir well until the eggs are cooked.
  5. Delicious served with wholegrain toast.


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2 cups milk

2 tbsp HCW Organic Cacao Powder

Zest of 1 orange

3 tsp HCW Organic Agave Syrup / HCW Xylitol

¼ tsp HCW Cinnamon Powder



  1. Pour milk into a saucepan and add the cacao powder. Heat until nearly boiling, while whisking well.
  2. Reduce the heat and add the orange zest, cinnamon powder and agave syrup. Stir well.
  3. Turn off the heat and leave to stand for 20-30 minutes so the orange can infuse.
  4. Sieve the hot chocolate into a jug. Reheat until hot when ready to serve.

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100ml HCW Linseeds

100ml HCW Sunflower Seeds

250ml HCW Almond Flour

150ml HCW Psyllium Husks

250g buttermilk / Greek yoghurt

6 eggs

2 tsp baking powder

1 tsp salt

Pinch of HCW Stevia Powder / 1 tsp HCW Xylitol



  1. Blend all the seeds together in a food processor until finely ground.
  2. Mix the dry ingredients together.
  3. Mix wet ingredients together and then combine with the dry ingredients.
  4. Pour mixture into a greased loaf tin.
  5. Sprinkle the top with poppy and sesame seeds (optional).
  6. Bake at 180°C for 50 minutes.

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linseeds-brown-500g-pack  Sunflower Seeds 250g

Almond flour 300gPsyllium Husks 350g


Stevia Powder 25g  Xylitol 250g

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The following recipe was provided by Safiya Beatriz, as part of our recent baking campaign. It uses our Coconut Flour.


Coconut Dessert

By Safiya Beatriz, one of our facebook followers.



1 cup milk

3 eggs

Pinch salt

½ cup HCW Coconut Flour

1 ½ cups cake flour / HCW Gluten-Free Flour Mix

½ cup oil

2 cups sugar

1 tsp vanilla essence

1 tbsp baking powder


  1. Mix dry ingredients together well.

  2. Beat the eggs in a bowl and add the wet ingredients.

  3. Add the wet ingredients to the dry ingredients and combine well.

  4. Bake in the oven at 180°C for 30 minutes.

  5. Top with sliced banana, raisins, cinnamon and sugar (optional).


Screenshot at Aug 16 14-20-34 Screenshot at Aug 16 14-20-02

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Children have high energy requirements and therefore require small regular meals and snacks. Finding snacks which are a source of fibre, vitamins and minerals and with no added salt, artificial colourings and preservatives can be a challenge.

Here are a few suggestions for nutritious and fun snacks:

  • Make apple “boats”: Cut an apple into wedges. Spread peanut butter on the one side and then dip into chopped almonds. Stick a toothpick into the apple wedge.
  • Make fruit and vegetable sticks by adding grapes, baby tomatoes, chunks of watermelon or pineapple to kebab or cocktail sticks. Add cubes of cheese or cooked chicken for extra protein.
  • Make your own dried fruit and nut mix by combining raisins, cranberries and unsalted nuts (e.g. almonds, pecans or cashews)
  • Try our convenient snack mixes: Cashews & Cranberries, Gourmet Fruit & Nut Mix and Munch Pack, which are a source of fibre and have no added salt.
  • Make sandwiches using wholegrain bread and cut out shapes using a cookie cutter.
  • Add a mixture of nuts and dried or fresh fruit to plain yoghurt. Drizzle over honey or agave syrup, if desired.
  • Spread Nairn’s oatcakes or oat crackers with delicious toppings (e.g. avocado, hummus or salmon and cream cheese). Nairn’s oatcakes and oat crackers are available in wheat-free or gluten-free variants. Visit Nairn’s SA website for more topping ideas (www.nairn’
  • Try a delicious Nairn’s biscuit. Wheat-free and gluten-free biscuits are available in convenient pouch packs, which are easy to pop in a lunch box. They are a source of fibre and have no artificial colouring, flavouring or preservatives.
  • Mix fruit juice, e.g. litchi, mango or pineapple juice with coconut water (try Hydro Coco Coconut Water available from Health Connection). Enjoy as a drink or pour into ice lolly moulds and freeze.

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These bright red, dried berries are known for their content of beta-carotene. They can easily be added to sweet or savoury dishes. Here are a few delicious ways to include goji berries in your daily diet:

  • Add to toasted granola, raw muesli or cooked porridge.

  • Add dried or soaked to your favourite smoothie recipe.

  • Soak in hot water for a few minutes until softened and fold into spiced rice or other cooked grains, e.g.  quinoa or buckwheat.

  • Sprinkle over salads to add colour and flavour.

  • Allow a few goji berries to steep in herbal tea for a few minutes. Strain out the berries and enjoy the goji tea.

  • Use as a substitute for raisins in recipes, such as bread, muffins, scones and biscuits.

  • Add to ice-cream for a gourmet taste and chewy texture.

  • Enjoy in a trail mix, together with nuts, seeds and other dried fruit.

  • Can be added to soups or stews, as it has a subtle sundried tomato flavour.

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