Tahini Stuffed Dates

You Will Need:

  • 2o medjool dates, pitted
  • 8 tsp tahini


  1. Slice medjool dte open and remove the pit
  2. Fill the date with tahini.
  3. Serve.

Cacao and Cashew Balls

These energy balls are so addictive and energising and are so quick and easy to make. They are also a convenient snack as they’re easy to take with you and are insanely delicious.

You Will Need:

  • One cup medjool dates
  • One cup cashews
  • 1/4 cup cacao powder


  1. Blend dates, cashews and cacao in a food processor until smooth.
  2. Roll into balls and then roll in desiccated coconut.
  3. Place in fridge for 30 minutes before serving.

Benefits of Chia Seeds

  1. Good source of fibre
  2. High in antioxidants
  3. High in protein
  4. Can assist in weight loss
  5. Can lower the risk of heart disease
  6. Help fight type 2 diabetes
  7. Improve digestive health
  8. Boosts your energy and metabolism
  9. Strengthens your bones
  10. Improves dental health
  11. Maintains cardiovascular health
  12. Good source of omega 3
  13. Can help improve your mood
  14. Grown organically

Italian Beans

This recipe is a quick and easy recipe that can easily be modified to suit your tastes and preferences.

You Will Need:

  • One can of whole tomatoes
  • Two cups of tomatoes or cherry tomatoes, roughly chopped
  • One can of haricot beans (Can be substituted for whatever beans you have)
  • Two cloves of garlic
  • A handful of fresh basil
  • Optional: Salt and Pepper to your taste


  1. Heat up a small pot on a stove top.
  2. While the pot is heating up, roughly chop the cherry tomatoes and mince the cloves of garlic.
  3. Add the cherry tomatoes to the pot and then cover for about 10 minutes until they are soft.
  4. Add the garlic and basil leaves and squish the tomatoes with a wooden spoon.
  5. Add the canned tomatoes and cover for five minutes.
  6. Strain the beans from the can and add them to the pot and stir.
  7. Serve.

How To Incorporate More Fruits and Vegetables Into Your Diet

One of the most important things to incorporate into your diet is fruits and vegetables. Not only are they rich in micronutrients, but they are also a good source of fibre. Here are 5 simple ways to add more fruits and vegetables into your diet without eating salads three times a day.

1. Find Fruits and Veggies that You Enjoy

The easiest way to eat healthier is to find healthy foods that you enjoy.Maybe you enjoy bananas or apples or celery or tomatoes. Make sure you give all fruits and veggies ago so yu can find out which ones you most enjoy.

2. Drink Smoothies and Juices

If you are struggling to get in enough fruits and vegetables everyday, put them into your smoothies and juices. Spinach is great as it doesn’t affect the taste of your smoothie or juice but is full of nutritional benefits. Juices aren’t as good as smoothies as all the fibre from the produce has been removed.

3. Put Your Fruits and Vegetables Where You Can See Them

Whether its in a fruit bowl or on the top shelf of the fridge, put your fruits and veggies where you can see them so that you remember to eat them.

4. Cut Them up in Advance

When you have fruits and veggies ready to eat, you will be more likely to grab for them then you are when you have to prepare them when you’re in a rush. It also can make them more convenient than packaged snacks.

5. Find Ways to Cook Them to Suit Your Tastes

If you like oats, add berries or zucchini to your oats. No matter what it is, find ways to add fresh produce to it. You can also make them taste better by adding spices and herbs to your cooking.


Plant Based Sources of Protein

One of the main issues people have when they first start a vegan or plant based diet is worry about protein. Below are some plant based sources of protein that you can easily incorporate into your diet.

  1. Nut butter
  2. Lentils
  3. Tofu
  4. Nuts
  5. Seeds
  6. Hemp
  7. Quinoa
  8. Tempeh
  9. Beans
  10. Amaranth
  11. Plant Based Milk
  12. Artichokes
  13. Oats
  14. Broccoli
  15. Chia Seeds