Health Connection Wholefoods

This recipe was provided to us by Marlien Wright from her 2nd cookbook “The Mandala Kitchen”.



¼ cup honey / HCW Agave Syrup

¼ cup nut butter

1 cup roasted almonds / cashews (coarsely chopped)

½ cup HCW Gluten-Free Rolled Oats

¼ cup HCW Sunflower Seeds

2 tbsp HCW Psyllium Husks

¾ cup HCW Quinoa Flour

1 pinch salt



  1. Add all ingredients to large mixing bowl and stir together well.
  2. Once thoroughly mixed, transfer to deep baking tin lined with baking paper.
  3. Press down firmly until uniformly flattened.
  4. Cover with baking paper and place in fridge / freezer for 15-20 minutes to get firm.
  5. Transfer baking tin to pre-heated oven (150°C) for 15 minutes.
  6. Remove from oven and allow to cool completely before slicing into 10 even bars or 9 squares.
  7. Store in an airtight container for up to 1 week.



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2 cups cold, cooked HCW Quinoa

2 cups fresh spinach leaves, chopped

1 cup chopped cucumber

1 cup baby tomatoes

1 large avocado, chopped

2 onions, sliced


¼ cup olive oil

1 clove garlic, minced

2 tbsp lemon juice

1 tbsp HCW Apple Cider Vinegar

1 tsp honey

Salt & black pepper to taste



  1. In a small bowl, mix together the dressing ingredients. Set aside.
  2. In a large bowl, place the salad ingredients and combine well.
  3. Drizzle the dressing over the salad and gently stir until well coated.



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½ cup HCW Quinoa

1 ½ cups milk / milk alternative

¼ tsp HCW Vanilla Extract

½ tsp HCW Cinnamon Powder

¼ cup raisins

½ apple, finely chopped

HCW Stevia Liquid / HCW Agave Syrup to taste

Walnuts and strawberries (optional)



  1. Combine quinoa, milk of your choice, vanilla extract, cinnamon, all spice and raisins in a medium sauce pan.
  2. Bring to a boil and then place lid on pan and reduce to low heat.
  3. After 5 minutes, stir in chopped apple and simmer for approx 5-7 minutes longer.
  4. Leave lid on pan and allow to rest for 5 minutes to absorb rest of the milk.
  5. Taste for sweetness and add stevia liquid or agave syrup to taste.
  6. Top each serving with walnuts and strawberries (optional).


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Gluten-free grains can be enjoyed as porridge or cereal, an accompaniment to a meal, in a salad or used in baking. Many of our gluten-free grains are ancient grains which means they have been cultivated and consumed since ancient times. They are minimally processed and high in fibre. Examples are buckwheat, millet, quinoa and teff. These are a few useful facts about them:

  • Quinoa is a seed, which is cooked and eaten like a grain. It only takes about 15 minutes to cook and has a nutty taste and slightly crunchy texture. Red quinoa has a slightly earthier taste than white quinoa.

  • Buckwheat and teff are similar to quinoa in that they are also seeds, which are cooked and eaten like grains. They all contain complete protein (i.e. consist of all essential amino acids). Buckwheat has a similar texture to barley and teff has a slightly malty flavour and is delicious as porridge or as an alternative to couscous.

  • Gluten-free oats are oats which have been grown, stored and milled separately from gluten-containing grains to prevent cross contamination with gluten. They have been laboratory tested to be gluten-free and therefore safe for Coeliac sufferers to consume.


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1 cup uncooked HCW Black Quinoa, Organic

2 cups water

Pinch of salt

1 large mango, diced

2 large tomatoes, diced

3 onions, sliced

½ cup coriander, chopped

2 medium avocados, diced

¼ cup fresh lime juice

1 tbsp olive oil

½ tsp cumin

Salt and pepper, to taste



  1. Add the quinoa, water and salt to a medium saucepan and bring to a boil for 5 minutes. Turn down the heat and simmer for about 15 minutes, or until water is absorbed. Remove from the heat and fluff with a fork. Let the quinoa cool to room temperature.

  2. In a large bowl, combine the quinoa, mango, tomatoes, onions, coriander and avocados.

  3. In a small bowl, whisk together the lime juice, olive oil and cumin.

  4. Pour the dressing over the quinoa salad and gently stir until well combined.

  5. Season with salt and pepper. Serve at room temperature or chilled. Serves 6-8

12 things you should know about quinoa

1. it’s delicious
No matter how ‘good for you’ a food is, I don’t include it in my diet unless it passes the taste test. Puffed quinoa won’t be starring on stonesoup anytime soon but the whole grains definitely make it. Slightly nutty and grainy, they’re something I could keep eating and eating.

2. it has a funny pronunciation
I always feel a tiny bit pretentious when I correct people but apparently it likes to be referred to as ‘keen-wah’.

3. it’s high in protein
A big positive for vegetarians and athletes as I’ve learned recently. It’s also pretty good on iron and fibre, which gets the nutritionists excited.

4. it’s gluten free
With my Dad being gluten intolerant, I’m always appreciative of new options to cook for him. He’s pretty keen on the rolled quinoa flakes for breakfast as well.

5. it needs washing before use
I read somewhere that the surface of quinoa contains a chemical called saponin that has a bitter soapy taste. Most commercial quinoa will already be washed and have the saponin removed but it’s a good idea to rinse it just before you use it in case there are residues.

6. it comes in different colours
Just like grapes, quinoa comes in different varieties. The most common is white, but there are also red and black. Health Connection stocks all three varieties.

7. it comes in different forms
Just like corn, it can be puffed or rolled into flakes or you can buy it whole.

8. it looks like a grain but is actually a seed

9. it has an interesting texture
The thing I love about quinoa is it’s texture. Something a little like barley with its chewiness, it also has a light fluffiness akin to well prepared couscous.

10. it’s better if you cook it
One of my first experiment with quinoa I just rinsed it in boiling water, tossed it in dressing and used it in a salad. It was edible but a little weird.

11. you can also eat the leaves
I’m yet to find a souce of fresh quinoa or it’s leaves but if you do apparently the leaves are edible. Something like chard or silverbeet.

12. it’s becoming more readily available
In South Africa it’s even available in the ‘health food’ section of most supermarkets. Am sure any health food store worth its lentils would either already stock quinoa or be able to source it for you.


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