Nutrition
Every recipe in the library
Wholefood meals with ingredients, method, swaps and storage — free to read. Want them matched to your goals, preferences and week? Build a meal plan.
- Global
Tropical Citrus Energizer
Energy-Boosting Smoothie | Calories: 180 kcal | Protein: 6g | Carbs: 28g | Fat: 3g
- Global
Acai Berry Boost
Energy-Boosting Smoothie | Calories: 310 kcal | Protein: 5g | Carbs: 35g | Fat: 14g
- Global
Cultured Coconut Yogurt (Dairy-Free)
A creamy, plant-based probiotic yogurt that supports gut health.
- South African
Boerewors with Tomato Relish
Classic South African boerewors paired with a homemade spiced tomato relish.
- South African
Morogo (African Wild Spinach)
A traditional African leafy green dish — earthy, nutritious, and deeply rooted in heritage.
- Global
Green Detox Smoothie
Detox Smoothie | Calories: 110 kcal | Protein: 2g | Carbs: 22g | Fat: 1g
- Global
Fermented Apple Cider (Non-Alcoholic, Short Ferment)
A lightly fermented apple drink that gently supports digestion and gut balance.
- Global
Fermented Vegetable Relish (Simple Chutney-Style)
A naturally fermented condiment that supports gut health while enhancing meals.
- South African
Rooibos-Infused Poached Pears
Elegant poached pears in a fragrant rooibos and cinnamon syrup — a uniquely South African dessert.
- Global
Beet & Berry Cleanser
Detox Smoothie | Calories: 150 kcal | Protein: 2g | Carbs: 35g | Fat: 1g
- South African
Beetroot Salad
A tangy, vibrant South African salad of cooked beetroot in a sweet vinegar dressing.
- Global
Pineapple Mint Digestion Booster
Detox Smoothie | Calories: 100 kcal | Protein: 1g | Carbs: 22g | Fat: 1g
- South African
Pumpkin Fritters (Pampoenkoekies)
The SA treat lightened up — wholemeal pumpkin fritters baked (or air-fried) rather than deep-fried, with a light cinnamon dusting instead of a sugar coating.
- Global
Activated Charcoal Cleanse
Detox Smoothie | Calories: 60 kcal | Protein: 0g | Carbs: 12g | Fat: 0g
- Global
Apple Ginger Flush
Detox Smoothie | Calories: 120 kcal | Protein: 2g | Carbs: 25g | Fat: 1g
- South African
Green Bean Salad with Garlic Dressing
Crisp blanched green beans tossed in a bright garlic-lemon dressing.
- Global
Citrus Carrot Immunity Shot
Immunity Smoothie | Calories: 130 kcal | Protein: 5g | Carbs: 20g | Fat: 2g
- South African
Cape Malay Chicken Curry
A fragrant, mildly sweet Cape Malay curry with apricot jam and warming spices.
- South African
Lamb Potjiekos
A slow-cooked South African outdoor stew — layered lamb, vegetables, and herbs over gentle coals.
- Global
Golden Milk Smoothie
Immunity Smoothie | Calories: 160 kcal | Protein: 2g | Carbs: 28g | Fat: 6g
- Global
Strawberry Kiwi C Booster
Immunity Smoothie | Calories: 140 kcal | Protein: 2g | Carbs: 30g | Fat: 2g
- South African
Beef Sosaties
South African apricot and curry-marinated beef skewers — sweet, spicy, and smoky from the braai.
- Global
Blueberry Antioxidant Blend
Immunity Smoothie | Calories: 180 kcal | Protein: 6g | Carbs: 20g | Fat: 6g
- South African
Grilled Snoek with Apricot Glaze
A West Coast classic — butterflied snoek braai'd with a sweet-tangy apricot glaze.
- South African
Oxtail Potjie
Rich, slow-cooked oxtail stew with root vegetables and red wine — the ultimate potjie.
- Global
Papaya Ginger Immunity Smoothie
Immunity Smoothie | Calories: 100 kcal | Protein: 1g | Carbs: 22g | Fat: 1g
- Global
Avocado Pear Gut Soother
Gut Health Smoothie | Calories: 190 kcal | Protein: 4g | Carbs: 18g | Fat: 12g
- South African
Peri-Peri Chicken
Fiery, citrusy peri-peri chicken — marinated and braai'd to perfection.
- South African
Braai Broodjies
Classic South African grilled sandwiches — cheese, tomato, and onion toasted over the coals.
- Global
Prune Digestive Smoothie
Gut Health Smoothie | Calories: 220 kcal | Protein: 3g | Carbs: 42g | Fat: 5g
- South African
Garlic & Herb Braai Mushrooms
Juicy mushrooms stuffed with garlic herb butter and grilled over the braai.
- Global
Banana Oat Probiotic Smoothie
Gut Health Smoothie | Calories: 220 kcal | Protein: 6g | Carbs: 35g | Fat: 5g
- Global
Papaya Pineapple Enzyme Blend
Gut Health Smoothie | Calories: 160 kcal | Protein: 2g | Carbs: 30g | Fat: 6g
- South African
Mielies on the Braai
Grilled sweetcorn with spiced paprika-garlic butter — a South African braai must-have.
- South African
Honey-Roasted Butternut & Chickpea Bowl
A nourishing roasted butternut and chickpea bowl with warm spices and fresh greens.
- Global
Chia Berry Digestive Boost
Gut Health Smoothie | Calories: 180 kcal | Protein: 6g | Carbs: 18g | Fat: 8g
- South African
Curried Green Beans (Kerrieboontjies)
A traditional Afrikaner side dish — green beans in a sweet-tangy curry sauce.
- South African
Spiced Lentil & Tomato Stew
A warming, spice-rich lentil stew with tomatoes — hearty, affordable, and nourishing.
- South African
Vetkoek with Savoury Mince
The beloved SA street food, made healthier — wholemeal dough that's BAKED instead of deep-fried, filled with lean, veg-packed curried mince.
- South African
Mielie Bread (South African Cornbread)
A wholegrain take on the golden SA favourite — sweet corn kernels in a lightly sweetened wholemeal-and-mielie batter.
- South African
Herbed Roosterkoek
Braai-grilled herb rolls made with wholemeal flour and olive oil — crispy outside, fluffy inside, and higher in fibre.
- Global
Bacon & Avocado Egg Cups
Keto Breakfast | Calories: 320 | Protein: 18g | Carbs: 2g | Fat: 26g
- Global
Everyday Balanced Protein Shake
A reliable, daily protein shake for general nourishment. Supports muscle maintenance, keeps you full and energised with balanced carbs, fats, and protein.
- Global
Vanilla Cream Protein Shake
A simple, neutral-flavoured protein shake that works anytime. Easy to digest, highly versatile, and works with all protein types.
- Global
Keto Spinach & Feta Omelette
Keto Breakfast | Calories: 330 | Protein: 21g | Carbs: 3g | Fat: 26g
- Global
Simple Two-Ingredient Protein Shake
For days when simplicity is essential. Fast, convenient, budget-friendly, and highly adaptable.
- Global
Keto Avocado & Smoked Salmon Plate
Keto Breakfast | Calories: 390 | Protein: 22g | Carbs: 4g | Fat: 33g
- Global
Almond Butter Coconut Chia Pudding
Keto Breakfast | Calories: 320 | Protein: 9g | Carbs: 6g (Net: 2g) | Fat: 26g
- Global
High-Protein Breakfast Shake
A filling breakfast shake with sustained energy. Keeps you full longer, supports muscle and metabolism with balanced macros.
- Global
Peanut Butter Energy Protein Shake
Sustained energy and satiety with balanced fats and protein. Great pre- or post-workout with a comforting flavour.
- Global
Keto Almond Flour Waffles
Keto Breakfast | Calories: 370 | Protein: 14g | Carbs: 5g | Fat: 32g
- Global
Apple Cinnamon Protein Shake
A warming, seasonal protein shake option. Gentle on digestion, naturally sweet, pairs well with collagen or plant protein.
- Global
Keto Coconut Yogurt Bowl
Keto Breakfast | Calories: 250 | Protein: 4g | Carbs: 5g | Fat: 22g
- Global
Scrambled Eggs with Mushrooms & Herbs
Keto Breakfast | Calories: 290 | Protein: 17g | Carbs: 3g | Fat: 23g
- Global
Post-Workout Recovery Shake
Supports muscle recovery and replenishes energy. Provides fast and slow carbs, antioxidant-rich and easily digestible.
- Global
Turkey Breakfast Sausage Patties
Keto Breakfast | Calories: 280 | Protein: 26g | Carbs: 1g | Fat: 18g
- Global
Berry Antioxidant Protein Shake
Combines protein with antioxidant-rich fruits. Supports recovery and immunity, fibre-rich, naturally sweet and refreshing.
- Global
Gentle Digestive Protein Shake
For sensitive digestion or low-appetite days. Easy on the stomach, warming and soothing with gentle fibre support.
- Global
Boiled Eggs with Olive Tapenade
Keto Breakfast | Calories: 210 | Protein: 12g | Carbs: 2g | Fat: 18g
- Global
Hydration Protein Shake
Provides protein without heaviness, ideal for hot days or low appetite. Hydrating, light, refreshing, and dairy-free friendly.