The 4 PM Filler


1 Organic Apple

6 stalks of Organic Spinach

A few soaked walnuts

2 soaked dates.

1 tablespoon of your favourite seeds, pre-soaked



Slice the Apple with the skin on. Blend in a powerful blender. Add a little water if necessary to get a smooth consistency or some nut milk if you really want to fill up on goodness and energy. Add the rest of the ingredients one at a time. Add a few ice cubes to the blend if you would like it chilled. Enjoy this sweet and satisfying smoothie that will keep you satisfied and energised until dinner time.


Nutritional Fact

The benefits of consuming spinach are many and varied. It is very low in calories and fats; its leaves hold a good amount of soluble dietary fibre;  it is one of the finest vegetable sources recommended for controlling cholesterol; it supports healthy vision; and it is an important feature of weight reduction programs. In addition, the wholesome, nutritional, antioxidant and anti-cancer properties of this green, leafy wonder makes it an excellent functional food.



This Mediterranean recipe is easy to prepare and a great source of Plant-Based Protein.

Chawli (Cow pea)


Chawli is often referred to as “poor man’s meat” due to the high levels of protein found in the seeds and the leaves.

Kaanda Bhendi (Onion Okra ) Stir Fry


Serve hot with Jowar Bhakri (Indian bread made from Sorghum) or Varan – Bhaat and Toop.