½ cup plain yoghurt

2 tbsp HCW Apple Cider Vinegar

1 tsp mustard

1 tsp honey

400g HCW Chickpeas, cooked

2 sticks celery, finely chopped

1 medium apple, chopped into chunks

1 cup red grapes

1/2cup red onion, diced

½ cup walnuts, chopped

4 cups fresh spinach


  1. Prepare the yoghurt dressing by combining the yoghurt, apple cider vinegar, mustard and honey in a bowl.
  2. Combine the rest of the ingredients (except the spinach) in a large bowl.
  3. Stir in the dressing and mix until evenly coated.
  4. Refrigerate for about 30 minutes before serving.
  5. Serve salad over fresh spinach and enjoy!


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This recipe was adapted from the blog ( of Zorah Booley, a food blogger.



375g HCW Gluten-Free Self-Raising Flour

200g spinach leaves, shredded

50g feta cheese

50g cheddar cheese

½ cup parmesan cheese, grated

330ml milk

90g butter, melted

1 egg



  1. Preheat oven to 200°C. Grease a muffin tray.
  2. Sieve the flour.
  3. Add the spinach and all the cheeses and mix well.
  4. In a separate bowl, whisk the egg, milk and butter until well combined, and add to the flour mixture.
  5. Spoon the mixture into the prepared muffin tray.
  6. Bake for 15-20 minutes until golden brown. Serve warm.

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1 cup spinach leaves

1 apple

1 banana, frozen

1 cup water

1 tbsp HCW Pea Protein Isolate / 2 tbsp HCW Just Protein (Just Soy)

Honey / xylitol to sweeten


  • Mix all ingredients together well in a blender.

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HCW Pea Protein Isolate


HCW Just Protein (Just Soy)



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Sprouted buckwheat is a complete protein, containing all the essential amino acids.  When sprouted, the grain softens but retains a nutty flavour.

1/2 cup (125 mL) walnut pieces
2 Tbsp (30 mL) maple syrup or agave nectar
1/4 tsp (1 mL) salt
1/2 cup (125 mL) sprouted buckwheat
1 cup (250 mL) diced bell pepper (red, orange, green, or a combination)
2 cups (500 mL) baby spinach
1/2 cup (125 mL) apple juice
1 shallot, peeled and thinly sliced
2 garlic cloves, minced
5 tsp (25 mL) apple cider vinegar
1/4 tsp (1 mL) salt
1/4 tsp (1 mL) freshly ground pepper
2 tsp (10 mL) extra-virgin olive or walnut oil

Preheat oven to 350 F (180 C).

Combine walnut pieces with maple syrup and salt and place in a single layer on parchment-lined baking sheet. Bake for 15 minutes. Remove from oven and stir. Remove parchment paper from baking sheet and let cool about 30 minutes, stirring occasionally.

In large bowl combine sprouted buckwheat with bell pepper and baby spinach.

In small saucepan combine apple juice, shallot, and garlic. Bring to a boil, reduce heat to medium-low and simmer until liquid is reduced by half, about 10 minutes. Remove from heat and whisk in apple cider vinegar, salt, and pepper. Slowly drizzle in olive or walnut oil, whisking constantly. Pour over sprouted buckwheat. Top with candied walnuts and toss to combine.

Serves 4.

Each serving contains: 254 calories; 6 g protein; 13 g total fat (1 g sat. fat, 0 g trans fat); 32 g total carbohydrates (11 g sugar, 4 g fibre); 308 mg sodium

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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.
We invite you to order Goji Berries online. Click the link below to view the product.


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goji berries


Goji berries (Lycium barbarum) are a member of the nightshade family (Solonaceae), which contains many other common vegetables such as potato, tomato, eggplant, and pepper. Native to the Himalayan Mountains of Tibet and Mongolia, the goji berry is now grown in many other countries as well.
Although they have only been introduced in Western countries in recent years, gojis have been used for thousands of years in Tibet and China, both as a culinary ingredient and medicinally.
This little superfruit  contains natural anti-inflammatory, anti-bacterial and anti-fungal compounds. Their powerful antioxidant properties and polysaccharides help to boost the immune system. It’s no wonder then, that in traditional Chinese medicine they are renowned for increasing strength and longevity.
Gojis are most commonly available in dried form, and make a great snack eaten as is, added to trail mix, muesli or oatmeal. They can also be soaked for a couple of hours in enough water to cover them. Then the soak water can be drained off and makes a delicious drink, or both water and berries added to smoothies.
We invite you to order this  superfood online. Click the link below to view the product.


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During the month of February, we are looking at various aspects of cancer awareness. It is said that knowledge is power. We agree, but would like to add that “Applied” knowledge is power! When you know what you are dealing with, then you can make more sound choices and judgements.
For this purpose, we would like to shed some light on certain lifestyle choices, which can either reduce or increase the risk of developing cancer.
Can cancer be prevented? Decades of research have shown that a person’s chances of getting cancer depends on a mix of their genes and their environment, but also certain aspects of their lives, many of which they can control.
Information is power
Rather than focus on short-term behaviour changes, healthy living is about long-term lifestyle tweaks that can really make a difference. Regularly taking the stairs rather than using the lift, drinking a couple fewer beers or wines every week, eating a little more fruit, etc.
Incorporating a series of such healthy behaviours into your daily life can make a significant difference to your future risk of cancer.

Below are a few well-known lifestyle risk factors for the development of cancer:

• Smoking 

– smoking can increase the risk for cancer, especially cancers of the head, neck and lung.

• Overweight

– obesity and being overweight can increase cancer risk, especially breast cancer.

• Poor intake of fruit and vegetables

– At least 5 portions of fruit and vegetables per day is recommended to prevent cancer.

Excessive alcohol intake 

– you don’t have to cut out alcohol completely to reduce the risk of cancer – the more you cut down, the more you can reduce the risk. You could try tracking your drinking for a few weeks, to see how much alcohol you really drink – many people underestimate the amount.

• Excessive sunlight exposure and sunbeds

– getting too much exposure to UV light, whether from the sun or sunbeds, is the main cause of skin cancers. Rates of malignant melanoma, the most serious form of skin cancer, are rising fast.

• Excessive intake of red and processed meat 

–red meat is any fresh, minced or frozen beef, pork, lamb or veal. Processed meat means anything that’s been preserved (apart from by freezing) – so it includes salami, bacon, ham and sausages.  It’s a good idea to limit your intake to only a couple of times a week. Excessive intake of red meat has especially been shown to increase the risk of breast, colon and prostate cancers.

• Poor fibre intake

– eating a high-fibre diet can reduce the risk of bowel cancer.

• Inadequate physical activity

– being active not only helps you keep a healthy weight, but also reduces cancer risk by itself. But you don’t have to slog it out in the gym for hours a day – just 30 minutes of moderate activity on 5 days a week gives you the benefit. And even small bits of activity throughout the day add up.

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Superfoods are generally considered to contain a wide variety of essential nutrients while packing large doses of antioxidants, polyphenols, vitamins and minerals. The health benefits of fruits and vegetables such as blueberries, broccoli, and kale are well documented, but which foods did our ancient forebearers consider to be exceptionally healthy?

Perhaps not surprisingly, many of the foods that were believed to be superior thousands of years ago are commonly found in most supermarkets today. Ubiquitous garlic, for example, is one of the oldest cultivated plants in the world. Inscriptions on the pyramids at Giza indicate that the ancient Egyptian labourers who built them valued the plant for its ability to increase their physical strength and stamina. Likewise, both the military and athletes in ancient Greece consumed garlic before engaging in battle or competing in the earliest Olympics. References to the various medicinal properties of garlic—from protection against infections to treatment of headaches—can be found across many ancient civilizations, including Rome, Assyria, Babylon and India among others.

Grown high in the Andes Mountains of Peru, Bolivia and Chile for more than 5,000 years, quinoa is a grain-like seed that was vital to the Incas, who referred to it as the “mother grain.” The plant was considered so sacred that priests made offerings of the grain to the sun god Inti, while Inca armies relied on a mixture of quinoa and fat called “war balls” to sustain them on long marches. Touted as one of the few plant-based source of complete protein with all nine essential amino acids, quinoa’s popularity and demand has risen dramatically in recent years. In fact, the United Nations declared 2013 to be the International Year of Quinoa.

Many other ancient power-packed foods, however, are still awaiting worldwide recognition. Teff, a poppy seed-sized grain that is believed to have originated in Ethiopia sometime between 4000 and 1000 B.C., is traditionally used to make a spongy flatbread known as injera, which is either eaten alone or beneath meats, vegetables and sauces. Teff is high in fiber,  and a source of  minerals, including iron, magnesium, and zinc. The naturally gluten-free grain contains a relatively low amount of phytic acid, allowing the human body to more readily absorb the grain’s nutrients. Samples of what is believed to be teff have been found in the tombs of ancient Egyptian pharaohs, indicating that the grain may have been cultivated—and revered—outside of Ethiopia thousands of years ago.

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