Your Top Sources for Essential Vitamins and Minerals

Contrary to popular belief, a slice of pizza plus a bottle of Code Red Mountain Dew don’t actually contain 100% of your body’s daily nutritional needs.

is this a joke small

How to get your fill of essential vitamins and minerals? Putting aside pizza for a moment (perhaps an anti-pizza, organic vegetable farmer group is running a smear campaign against pizza to boost sales of produce), we’ve researched different delicious foods that will help get you feeling great.

before after


Don’t skip out on this important meal! Get your day started the right way with a light, yet nutritious meal that boosts your energy levels throughout the day.



Oats are rich in complex carbohydrates, vitamin b, potassium, folate, omega-3 fatty acids, and fiber. It’s great for you, helps digestion, and can be customized to your liking. Talk about a win-win-win.

Wheat Germ

wheat germ

Wheat germ is the embryo of the wheat plant, formed during germination. High in vitamin c, folic acid, zinc, thiamin, magnesium, phosphorus, fatty acids, and fiber, it’s a great addition to your oatmeal to make things even more healthy.



Bursting with fiber, antioxidants, phytonutrients, blueberries make for a tasty start to the day. Consumption of blueberries can also help reduce hypertension, prevent cognitive decline, and prevent obesity. Not bad for a humble berry!

Egg Yolk

egg yolk

Eggs often get an undeserved bad rap because of their cholesterol content, but studies have shown that cholesterol in your diet doesn’t raise bad cholesterol levels in your blood, which leaves you free to enjoy ‘nature’s multivitamin’. The yolk contains the majority of the vitamins, minerals, and nutrients, including great-for-the-brain choline and lutein and zeaxhantine which both serve to protect your vision.



Reduce cholesterol and fight aging with the powerful antioxidants found in the variety of delicious red, yellow, and green apples out there. Research has also shown that the polyphenols found in apples can also help extend your lifespan.


One of the worst ways to accumulate unwanted calories is by snacking on junk food all day long. Substitute your candy bar for one of these nutritious and delicious snacks instead.

Sunflower Seeds

sunflower seeds

One of the top foods for vitamin e, sunflower seeds help your immune system, promote healthy blood functions, and fight against aging.

Dark Chocolate

dark chocolate

Rejoice! Chocolate is good for you. Make sure to munch on dark chocolate with high cocoa content to score the best bang for your buck. Eating this tasty snack can lower blood pressure, help blood flow, improve brain functions, and is loaded with free radical fighting antioxidants. (Semi) sweet.



Niacin, also known as vitamin b3, ensures your nervous and digestive systems along with your skin function properly. In addition, it plays a very important role in assisting the body to convert food into energy.



Magnesium is a critical element in maintaining proper body chemistry. It’s used in over 300 biochemical reactions in the body! These important reactions keep bones strong, the heart steady, and maintain muscle and nerve functions. Get your recommended intake with a serving of delicious cashews!



It’s not healthy to simply avoid all fats. Not only do avocados contain healthy fat that’s important to the body, but they also have vitamin k, vitamin b, and tons of fiber. Eat a fresh avocado sliced up or make a simple and quick guacamole.


It’s always a good idea to step back from the computer, get away from the office, and enjoy a nourishing lunch. Chow down on these foods to really get your body right.



Kale might just be the most nutrient dense of all the green leafy vegetables. Enjoy insane amounts of vitamin k1, vitamin c, and vitamin a, and semi-insane levels of vitamin b6, potassium, magnesium, copper, and manganese. What we’re trying to say is that kale is really freakin’ good for you.



Make your meal taste better while getting a nutrient packed punch to the gut at the same time. Garlic is loaded up with vitamins, and the active ingredient in garlic, allicin, lowers blood pressure and cholesterol. Garlic also reduces the risk of several common cancers, including colon and stomach cancer. Plus it fights against vampires. How awesome is that?



Your coworkers may not be pleased with your decision to eat these tiny fish, but your body will thank you. They contain bits of pretty much every important nutrient your body needs and are loaded with omega-3 fatty acids to make your heart happy.



Back when you were young, your mom always asked if you ate your broccoli. She did this because it’s incredibly good for you. Even if you always tried to feed it to the dog, there’s still time to catch up now. Broccoli has anti-cancer and anti-inflammatory properties and is rich in calcium, vitamin c, fiber, phytonutrients, and folate.



Turns out the Irish diet of beef, potatoes, and creamy stout beer has something nutritious going for it after all. Potatoes contain the b complex vitamins, vitamin c, iron, copper, manganese, potassium, and decent amounts of many other nutrients.


You worked hard all day long and your body now needs to replenish and refresh with a hearty final meal. Make sure it’s a healthy one to have you feeling right as rain tomorrow.



Salmon is absolutely delicious and contains the all-mighty omega-3 fatty acids. These are extremely important for you and are linked to a lower risk of many serious diseases and a great overall wellbeing. A good diet should utilize salmon and other fatty fishes at least two times a week.

Sweet Potato

sweet potato

Want to please your sweet tooth while treating the rest of your body well? Sweet potatoes are naturally sweet and rank #1 in vitamin a, vitamin c, iron, calcium, protein, and complex carbohyrdates in comparison to other vegetables.

Sweet Red Bell Peppers

Red bell peppersWhen thinking of vitamin c, oranges, grapefruit, and other citrus fruit usually come to mind, but sweet red bell peppers contain more vitamin c than all of them! Vitamin c is great for helping your body metabolize proteins and synthesize neurotransmitters.



China, Japan, and other Asian culinary giants have already figured out the benefits of seaweed. It provides part of the stock for miso soup, tastes great on its own, and is more nutritious than land-dwelling vegetables. It’s chock full of important minerals and a great source of iodine and bioactive compounds like phycocyanins, carotenoids, and other powerful antioxidants.

Wild Rice

wild rice

Upgrade your standard serving of white rice by supplementing with wild rice. It’s slightly higher in proteins than most whole grains and contains lots of fiber, folate, magnesium, and more beneficial nutrients. It can also help stregthen bones, reduce birth defects, and fights aging and cancer while improving the heart due to high levels of antioxidants.

Yum, we’re feeling great and are absolutely stuffed now! We hope this list has gotten you thinking healthy.

eat it broccoli

What are your go-to healthy foods? 


Leave a comment

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>

Select an image for your comment (GIF, PNG, JPG, JPEG)

Healthy Food Trends for 2018

Back in the caveman era when life was simpler, a healthy diet was one where you weren’t starving and you had some freshly hunted woolly mammoth meat roasting on a spit.


Now we have to worry about sugars, saturated fats, starches, whether or not something is GMO-free, and all the other fun aspects of modern eating.

And if you do end up managing to eat healthy, maybe your choices are out-of-date, quaint, and not cool anymore, and your hipster co-workers will relentlessly mock and torment you for it.


Like OMG, Becky! Quinoa was so last year. I can’t belive you’re still eating that! We’ve moved onto sprouted daffodil roots for our protein!

Which is why we’ve created this guide to the latest food trends of 2018!*

*Disclaimer: we don’t actually care about the hip, trendy thing to eat. We just like trying delicious new stuff! Variety is the spice of life.

Puffed & Popped Snacks

Put down that fryer, puffed and popped snacks are coming through! A healthier way to make snacks, these tasty options generally feature less carbohyrdates, can be gluten-free, and come in a variety of few and exciting flavours.


Vegan white cheddar puffed chickpeas, anyone?


Step aside, matcha. There’s another green, earthy-flavoured, healthy ground powder coming your way. Made from the leaves of the moringa tree, found in India, Southeast Asia, and parts of Africa, this superfood contains high concentrations of essential vitamins, minerals, enzymes, and antioxidants. It can be sprinkled into smoothies, juices, and even mixed into dishes!


Drinking Soup

Who needs juice? Made from organic, antioxidant packed produce, extracted using high-pressure processing techniques, these portable soups are a super convenient way to get your servings of vegetables on-the-go.


Bowl Foods

Koreans have been making bowls of bibimbap and Hawaiians have been chomping their poke bowls for a long time, but the rest of the world is finally catching on! The acai bowl and other healthy foods in a bowl trend will only continue to gain in popularity.

acai bowl

Meat-Free Jerky

Vegetarianism is another great trend that will only continue to pick up steam. With veggie replacements for all sorts of meat products popping up everywhere, there’s becoming fewer and fewer reasons to hold out. There are now coconut jerkies that replicate the chewy consistency of normal jerky, are low in sodium, packed with protein, and taste incredible!

coconut jerky

No animals were hurt in the making of this jerky. 

Trendy Water

Trendy water? Alright well, we might be skipping out on this one to stick with the good ‘ole tried and true H20. Athletes are supposedly turning to the benefits of ‘Hydrogen Water’ to boost energy and remove lactic acid while companies like LaCroix are producing sparkling water with no sugar, sodium, nor artificial sweeteners. For the sake of the Chinese market, let’s hope they taste good when served hot.

hydro water

Turmeric Everything

Used in India for thousands of years, the rhizomes of this plant can be baked and ground into a gorgeous, golden orange colour. Not only does turmeric act as an anti-inflammatory agent but it also tastes great in a curry! People are also mixing it into juices, soups, and an exciting new ‘golden milk’ product.

golden milk


2018 is the year of the ‘shroom! It’s becoming popular to mix medicinal mushroom powder in coffee, soups, and milkshakes to boost nutritional intake. Another popular use for mushrooms is blending them with minced beef to create reduced-fat, flavour-boosted burger patties! Want super fresh mushrooms? More and more people are growing them at home using simple D.I.Y. kits.

mushroom coffee mix

New Non-Dairy Milks

Soy milk is now considered old school. Protein-packed pea milk, blueberry milk, Filippino pili nut milk, hemp milk, and oat milk are taking the shelves by storm. Which ones have you tried?


Local Seasonal Superfoods


Many of the now well-known superfoods weren’t a part of our diets before because they hailed from far away exotic shores. We’d never heard of them before. But now with their increasing popularity, more and more superfoods are starting to be grown closer at home. Superfoods are getting fresher, cheaper, and better.

new food small

Have you tried anything new lately that think might just be the next big thing? Let us know in the comments!


Leave a comment

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>

Select an image for your comment (GIF, PNG, JPG, JPEG)

Meatless Monday: How to Build Your Own Buddha Bowl

In the spirit of Meatless Monday, a global movement that promotes going meat-free once a week, we’ve decided to look into one of our favourite vegetarian recipes – the Buddha bowl. While this dish has little to do with the father of Buddhism, the name certainly adds a trendy element to the otherwise simple grain bowl. Branding strategies aside, we’ve convinced it’s the delicious and customizable nature of the Buddha bowl that makes it an ideal option for a quick lunch of dinner.

buddha bowl

Buddha bowls are really easy to make at home. You can even use leftovers, which reduces both the time you spend cooking in the kitchen and food waste.

What you need: a medley of vegetables, healthy grains and plant-based protein.

1.      Cook your grains. We love brown rice, quinoa, millet, buckwheat and couscous. Use the ingredients that you like the most, suit your budget, and are easy to find at the store.

2.      Prepare the veggies. Tossed in a salad, pickled, sautéed or roasted in the oven – the options here are endless!

3.      Top it with protein. Tofu and curried chickpeas make a nice combo.

4.      Go big or go home. We suggest topping your bowl with hummus, avocado and handful of almonds. Together or separately, these little extras make your bowl healthy and hearty.

5.      Dressing. Simple balsamic vinegar or tahini usually does the trick, but you’re encouraged to try out different options – whatever works for you!

Here are some Buddha bowls to inspire your next DIY version:

sweet potato chickpea buddha bowl

Sweet potato chickpea Buddha bowl via minimalistbaker

spring broccoli buddha bowl

Spring broccoli Buddha bowl via halfbakedharvest

carrot ginger buddha bowl

Buddha bowl with carrot-ginger dressing via cookieandkate

mexican buddha bowl

Mexican Buddha bowl via brownsugarandvanilla

falafel buddha bowlFalafel Buddha bowl via wellandfull

Happy experimenting!


Leave a comment

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>

Select an image for your comment (GIF, PNG, JPG, JPEG)

You Know Someone is Vegan if…

We try to eat healthy and treat our bodies right, we really do. It feels great to wake up early on the weekend and enjoy an açaí bowl with a light soy milk latte while simultaneously doing a warrior pose and watching the sun rise over the silent city.

But sometimes it just feels great to slam down a pizza and a 6-pack of beer and then sleep til 2pm.

pizza gif

pass out

And you know what? That’s perfectly OK!

Don’t let your one friend who’s transformed from a flexitarian to pescatarian to lacto-ovo-vegetarian to vegetarian to gluten-free vegetarian to vegan to militant raw vegan, who now sits around all day on Facebook posting anti-meat eater memes while eating probiotic, superfood-infused, GMO-free, artisanal berries that were blessed by Mother Earth herself, pick on you for that.

In fact, we’re here to give you some ammunition to strike back. All in good fun of course. Seriously, we respect people who can stick to a meat-free diet. You’re stronger than us. But we also like to laugh.

tell if someone is a vegan

im a vegan

vegan club


Ok, ok, enough about vegans. Let’s go after the health food nuts who like to go on a 10km jog at 5am and then shame you for the Blue Frog burger you had last night.


jelly beans

chocolate bar

fast food

seafood diet

Alright, alright, enough with the jokes! It’s time to jump into our spring healthy eating campaign. Tap ‘Read more’ at the bottom of this page to check out what delicious and nutritious dishes are closest to you!

spring into

And remember, we won’t judge if you slip an occasional burger or two in there!

nice try mom.jg


Leave a comment

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>

Select an image for your comment (GIF, PNG, JPG, JPEG)