Pantry Staples


It's no secret that I'm a huge fan of quinoa as it mixes and matches with just about everything I cook.  It is a wonderful "starting off" point for so many recipes, as well as being filling, easy to digest and of course, delicious! 

Store in an air-tight container in the fridge, and it will keep a little longer.

~ just a few of the benefits ~

  • The only grain to contain all nine essential amino acids, making it a complete protein.
  • It contains almost twice as much fibre as most other grains, which aids effective digestion, while helping to reduce high blood pressure and cholesterol. 
  • Contains more protein than any grain – one serve provides 28% of your daily intake.
  • Great source of iron, enabling the blood to carry oxygen around the body.
  • Packed with magnesium and manganese, anti-inflammatory phytonutrients and heart-healthy monounsaturated fats, mostly in the form of oleic acid, which improves the digestive tracts ability to absorb nutrients, as well as lowering the risk of heart disease.
  • High in B vitamins, zinc, potassium, calcium, fibre and vitamin E. 
  • Gives a slow release of energy making it a great alternative to rice and couscous. 

Medjool Dates

No two dates are the same, so if you're looking for a sugar replacement for baking, then put your hands on the Medjool date  as they are much sweeter and stickier, making cooking a lot easier.

In all honesty they're not my "go to" sweetener as they do still contain a large amount of fructose, however I do use them for their taste and texture (and of course, stickiness) in certain baking dishes.  I also use them for what they give back to your body.

~ just a few of the benefits ~

  • Fibre - essential for maintaining a healthy and efficient digestive system.
  • Iron -  one portion provides approximately 11% of your daily requirement, which helps improve the blood’s ability to carry oxygen around the body. 
  • Potassium - essential for maintaining healthy heart function and blood pressure, as well as helping to prevent muscle cramping after exercise.
  • They’re a vitamin dense alternative to sugar or processed sweeteners.
  • Note:  dates still contain fructose (30%) which is a much lower percentage than sugar, honey, maple syrup and coconut syrup, however as they are often used in larger quantities, it's good to be aware.


One of my favourites and the fact that they're one of the healthiest makes me one very happy girl.  I toss them in salads, on top of coconut yoghurt and even into scrambled eggs. 

~ just a few of the benefits ~

  • Contain phytonutrients, found in almost no other food - helping to prevent free-radical damage that contributes to cancer, heart disease and premature aging .
  • Eat the whole nut (90% of antioxidants are found in the skin).
  • Rich source of Omega 3, improving cardiovascular function and lowers blood pressure.
  • Vitamin E - vital for beautiful, glowing skin; as well as manganese, copper, potassium, calcium, iron, magnesium, zinc, selenium, and folic acid, all of which aid efficient digestion and metabolism, support proper brain function and help to regulate your mood keeping you happy and healthy.