5 Snacks You Need This FIFA World Cup

5 Snacks You Need This FIFA World Cup

world cup

Snacking and soccer matches come in hand in hand, but are you consuming stuff that are actually good for you? Choosing healthy snacks can offer multiples health benefits for you, at the same time keep your hands and tummy satisfied while watching the game! Put down that bag of unhealthy chips and get your healthy snacks journey started! Here are 5 healthy snacks you need in your snack stash this World Cup.


 1. Organic Soft Dried Mulberries


Amphora Dried White Mulberries are like sweet chewy jewels of goodness! Thousand years ago, they were used by the Greeks and Romans for their many health benefits. The Chinese have used the leaves of the Mulberry tree to feed their silkworm, make tea, and for a variety of health issues. These organic mulberries are grown on the Mediterranean fields in Turkey. They are sun dried to perfection and then rehydrated with spring water to give it a jam-like texture as compared to other dried fruits. Add them into your morning cereal or granola for a surprising new taste, or eat it on its own as a perfect snack will watching the World Cup!


2. Sesame and Quinoa Purple Corn Chips

 purple corn chips

Drop that bag of overly flavoured potato chips and try out these purple corn chips instead! Purple corn contains high amounts of anthocyanins, which are miracle molecules found in darkly coloured fruits and vegetables. Originated from Peru, these gluten-free organic purple corn chips are made without chemical pesticides, fertilizers, and other artificial chemicals. Add some colour to your party and dunk these chips in your favourite guacamole, salsa or cheese dip!


3. Brazil Nuts

 brazil nuts

Nuts lovers, have you tried brazil nuts? Brazil nuts are grown in rich rainforest soils, making them rich in a wide range of vitamins, minerals and antioxidants and phytochemicals. These nuts are the perfect healthy snacks for a healthy diet, and pairs perfectly with cakes and other baked goods. Fun fact; Brazil nuts are actually not from Brazil, but Peru!


4. High Protein Granola


Granola can be considered as a healthier form of cereal, and it is just as good as them! Containing rolled oats, pumpkin seeds, chopped almonds and walnuts, and brown rice syrup, this mixed goodness is the perfect breakfast food to start your day right! Furthermore, it is toasted and ready-to-eat, and packaged in a handy portion sized sachets for you to bring over to your friend’s place and watch the soccer match together!


5. Organic Dried Cranberries


Are you craving for something tangy? Try out dried cranberries! Cranberries have exceptionally high nutritional and antioxidant content and are often considered one of the world’s superfoods. These organic tart, flavourful morsels are terrific baked into cakes and bread, or thrown into salads and yogurt as toppings. You can even have them on its own as the perfect snack while supporting your favourite country!


Choosing the right snacks is as important as any other diet tips can get. Choose snacks that are actually good for you, for a better and healthier World Cup season!


Jie Yeu

5 Ways to Make Your Ramadan Meals Healthier

5 Ways to Make Your Ramadan Meals Healthier

5 Ways to Make Your Ramadan Meals Healthier

Ramadan, the ninth month of the Muslim calendar, marks the start of the holy month of fasting. During this period, Muslims around the world fast between sunup to sundown, limiting their eating and drinking times from dusk till dawn. It is also during this month that Muslims tend to binge-eat to make up for the loss during the day, resulting in unideal habits and the indulgent of unhealthy food and drinks. Here are some ways to help make your Ramadan meals healthier for a better fasting season.


1. Replace White Rice with Quinoa

Replace White Rice with Quinoa

Quinoa’s texture is very much like white rice, with a grainier texture and a nuttier taste. However, the health benefits of quinoa outweigh white rice with no doubt. Quinoa has about 40 fewer calories as compared to white rice, with it providing you with 5 more grams of fiber and even double the amount of protein. Furthermore, white rice is a form of refined starch, which is not ideal if you are looking into shedding a few pounds this Ramandan season.


2. Hydrate Yourself with Green Smoothies

Hydrate Yourself with Green Smoothies

Ditch the overly sweetened fizzy drinks and replace it with a green smoothie instead! Green smoothies are packed load of fiber and antioxidants, at the same time providing you with a boost of energy and nutrition which will definitely help you get past your day easier. Add in some fruits to sweeten things up or even chia seeds for that added texture in your drink!


3. Choose Dates that are Good for You

Choose Dates that are Good for You

Traditionally, dates are consumed when people broke their fast. Dates are an excellent source of fiber, potassium and carbohydrates which are essential nutrients for the body. However, many conventional dates sold in stores usually have tons of refined sugar added into them, which is not ideal especially after a day of fasting. Make it a good habit to always check for the ingredients stated on the packaging to avoid such products which are not good for you at all.


4. Prepare a Healthy Midnight Snack

Prepare a Healthy Midnight Snack

If you ever get hungry in the middle of the night, ensure that you always have some sort of healthy snack prepared beforehand! This prevents you from being tempted by a bag of potato chips or instant noodles. Try out these energy nut balls made from dates, hazelnuts and rolled oats. These little treats are bound to satisfy any sugar cravings you may have and fill your tummy up at the same time!


5. Drink Plenty of Water

Drink Plenty of Water

To prevent yourself from dehydration, drink enough water before and after your fast. Water is required for digestion and absorption of nutrients and helps with the elimination of waste products. Add in some chia seeds to further boost your fiber intake or squeeze in some lemon juice for extra flavour in your water.


These are simple habits you can incorporate into your daily lifestyle this Ramadan, easy and healthy at the same time for a better fasting season!


Jie Yeu


5 Ways to Spice Up Your Salad


Salads are known to be food that people consume when trying to stay healthy or lose weight. Basic salad ingredients often include greens such as lettuce, spinach, kale and rockets. Many associate salads as plain and boring. However, there are many interesting ways to make your salad more attractive, with the added nutritional value to your meal. Here are 5 different healthy and delicious ways for you to spice up your salad and eat better!


1. Organic White Quinoa



Quinoa is one of the worlds’ most popular health foods. It has a nutty taste that is a great addition to any salads, plus high nutritional benefits. It is gluten free and high in protein, making it an excellent plant-based protein source for vegetarians and vegans. Even though it is technically not a grain, it still counts as a whole grain food and contains much higher fiber than most grains. White quinoa is also very high in antioxidants which helps to fight aging and many diseases.

Shop Foodsterr Organic White Quinoa here!


 2. Ruby Dried Cranberries

 ruby dried cranberry

Dried cranberries can be enjoyed in many ways. Adding them into your salads provides you with a tangy taste that makes your salad more refreshing! Dried cranberries are also known for its health benefits such as preventing urinary tract infections (UTIs) and boosting your immune system. Like any other fruit, it is also high in fiber which helps to improve your digestion and prevent stomach infections. 

 Shop Foodsterr Ruby Dried Cranberries here!


3. Raw Organic Almonds


Almonds are known to be a waistline-friendly snack, with them being one of the lowest-calorie nuts in the world. Throwing them into your salad gives you with that extra crunch, at the same time providing you with other nutritional benefits such as calcium and heart-healthy fats. Choose raw instead of roasted almonds as roasted almonds may be heated in trans or other unhealthy fats.

 Shop Infinity Foods Raw Organic Almonds here!


 4. Organic Pumpkin Seeds

pumpkin seed

When you are feeling a little snacky, try adding some pumpkin seeds! Not only does it make an easy and convenient snack, pumpkin seeds are also one of the top foods in the nutrition department. They are exceptionally high in magnesium which is vital for proper muscle functioning and reduces the risk of diabetes. These little seeds are also packed full of omega-3 and omega -6 fatty acids, antioxidants and fiber which have great benefits for the liver and heart.

Shop Foodsterr Organic Pumpkin Seeds here!


 5. Organic Toasted Sesame Oil

toasted sesame oil

Instead of the usual caesar dressing or olive oil, why not try out organic toasted sesame oil next time! Toasted sesame oil has been used in Asian cuisines for the longest time. It possesses a subtle nutty flavour which makes it the perfect dressing or condiment for any meal or even used as cooking oil. Sesame oil is rich in Vitamin E which is an antioxidant, and also high in monounsaturated and polyunsaturated which are also proven to have many health benefits such as reducing the risk of dementia.

Shop Foodsterr Organic Toasted Sesame Oil here!


Jie Yeu

Key Benefits of Granola + Recipes

Granola, typically made out of rolled oats, nuts, dried fruits and honey, is a healthy breakfast and snack food suitable for all ages. Granola is often eaten in combination with yogurt, fresh fruits such as bananas and strawberries, or as milk as a form of cereal. It also serves as toppings for desserts such as pastries and ice cream. Granola is also often combined with honey or corn syrup and condensed into a bar for which makes it easy as an on-the-go snack for hiking or other activities.



Health benefits

1. Improved Digestion

Granola is commonly consumed by those who want a boost in their fiber intake as it contains both soluble and insoluble fiber. Fiber is an essential part of anyone’s eating habits as it regulates digestion. Soluble fiber is good for alleviating symptoms of constipation while insoluble fiber can harden loosen stools and reduce the occurrence of diarrhoea.

2. Reduced Cholesterol Levels

The soluble fiber in granola reduces harmful cholesterol and promotes the spread of good cholesterol throughout the body. This prevents the development of plaque in the arteries and veins which causes the increase in blood pressure and strain on the cardiovascular system. The nuts in granolas such as almonds and walnuts are great sources of omega 3-fatty acids, which are forms of good cholesterol for the body.

3. Boosted Cognition

Breakfast is the most important meal of the day as it keeps your brain working throughout the day. This is especially true when you incorporate granola into your diet as it reduces the blood pressure in the body as it is high in potassium and low in sodium. When blood pressure is lowered, it stimulates an increased blood and oxygen flow to the brain, hence boosting cognitive function. This shows that granola is an excellent form of “brain food” for your body!



1. Fruit and Granola Yogurt Parfait

When layered in a glass, a healthy parfait is the perfect grab-and-go breakfast. 

Fruit and Granola Yogurt Parfait


2. Granola-Chocolate Bark

Bark is the easiest chocolate bar you can make. Add in some granola for a nutty bite! 

Granola-Chocolate Bark


3. Savoury Sweet Potato Crumble

A hearty sprinkle of organic granola makes this buttery crumble an instant hit at the breakfast (or dinner) table. 

Savoury Sweet Potato Crumble


 Try out our newly launched Lizi's Granola range here


Jie Yeu

Why Should You Try Out Polenta Today

Polenta, a traditional Northern Italian cuisine staple, has been an essential food in their everyday nutrition. It is also commonly eaten in many parts of the world, including everywhere in Europe and in the United States. Polenta is made by grinding corn into flour, or meal. It has a rich yellow, yolk-colour, and has a slightly sweet flavour. Often associated with hot porridge and cakes, this versatile food can be widely used for many recipes and even as a substitute for wheat-based dishes.




Health benefits

1. Good source of Fiber and Protein

Polenta contains both fiber and protein. Fiber helps to keep the digestive system functioning properly, to feed healthy gut bacteria and prevent constipation. Protein works to stabilize your blood sugar levels, boost energy levels and support the absorption of important nutrients.

 2. Substitute for Gluten

For people looking for gluten-free dishes, Polenta is a good option. Polenta can be used in baking cakes and bread in place of flour in recipes. Using polenta in baked recipes can add nutritional value and a moist consistency with a pleasantly grainy texture.

 3. Rich in complex carbohydrates

Polenta is an excellent source of complex carbohydrates. Simple carbohydrates are broken down fast, causing a person’s blood sugar levels to spike. Complex carbohydrates, on the other hand, are broken down slowly and takes a longer time to digest. This slow release can help keep blood sugar levels steady, making Polenta a fantastic ingredient to add into your diet.



1. Polenta Squares with Gorgonzola and Pine Nuts. 

Polenta Squares are impressive and delicious! These are also tasty with chopped, dried figs or cranberries in place of the currants.

 Polenta Squares with Gorgonzola and Pine Nuts.


2. Smoky Shrimp and Parmesan-Polenta Cakes

Invite company over for this gourmet-inspired dish that's a snap to make. Serve with salad greens splashed with vinaigrette.

Smoky Shrimp and Parmesan-Polenta Cakes


3. Orange and Polenta Cake

This delicious cake is full of zingy flavour and the syrup makes it something really special!

 Orange and Polenta Cake


Jie Yeu

Flax Oil

Flaxseed oil has been growing in popularity in recent years, as more and more people begin to discover the benefits and uses of both consuming and applying this oil. Flaxseed oil, otherwise known as flax oil or linseed oil, is made by grounding and pressing flaxseeds. Originating from present day Republic of Georgia, this wondrous oil has come a long way. Temple walls since Ancient Egypt had traces of drawings of flax plantations, although flax was more commonly used for textiles rather than for consumption.

Health benefits

1. Good source of Omega-3 Fatty Acid

Flaxseed oil has a reputation for being an excellent source of omega-3 fatty acid, which is most commonly found in fish and chicken, rather than plants. This makes flax oil a perfect alternative for vegetarians to obtain these beneficial fatty acids. Flaxseed Oil contains 50-60% of omega-3 fatty acid in the form of Alpha-Linolenic Acid (ALA). Omega-3 fatty acids are extremely crucial and beneficial in many body processes, and can help to minimise illnesses such as heart diseases and depression.

 2. Relieves constipation and promotes healthy digestive system

Flaxseed oils are excellent natural lubricants for our colons. They also serve as laxatives which helps to keep things moving in the digestive system. Apart from relieving constipation, flax oil are also anti-diarrhoea agents which can stop irregular bowel movements.

 3. Improves skin conditions

Increasing intake of essential fatty acids can improve skin’s conditions by increasing skin’s elasticity and texture, making flaxseed oil one of the top choices for skin illnesses like eczema and rashes.


1. Flax Almond Meal Banana Muffin with Dark Chocolate 

Talk about a decadent but healthy treat!

2. Homemade Flaxseed Hummus

Tasty dip that goes well with anything and everything!

3. Chia Flax Hot Pudding

Perfect for cold and rainy days!


Jia Jia


Hazelnuts, also known as cobnut or filbert nut, is commonly use in baked goods and confectionary products. Ferrero, the company in charge of the production of Nutella and Ferrero Rocher uses 25% of the global supply of hazelnuts. Countries such as Turkey, USA and Georgia are the world’s largest producer of hazelnuts.

Health Benefits

It should not come as a surprise that these tiny morsels are nutrient-dense delights and a pack full of minerals.

1. Promote better heart health

There are a wide range of vitamins and minerals found in hazelnuts that help to promote healthier hearts. They help to reduce LDL cholesterols and increase HDL cholesterols. With a considerable amount of magnesium, these crunchy delights also help to reduce blood pressure.

2. Boosts cognitive functions

Hazelnuts are well known for their brain boosting abilities. Elements such as Vitamin E and Manganese slows down cognitive decline and cognitive illnesses such as Parkinson’s and Dementia. High levels of fatty acids in hazelnuts also help to combat depression and improves the nervous system.

3. Healthier skin and hair

Abundant amount of Vitamin E contributes to higher skin elasticity and shinier hair. Adding on, they are also good UV-ray fighters and help defend the skin against harmful cigarette smoke. They possess the ability to regenerate skin cells, thus helping to lighten scars and wrinkles.


1. Dutch Baby with Roasted Pears and Toasted Hazelnuts

Reserve this for a simple but tasty weekend brunch!

2. Simple Apple Tart with Hazelnut Crust 

Mmmm... perfect to bring to a party!


Jia Jia

You OAT to try it!

Oats have been around for hundreds of years, and is typically cultivated in temperate regions of the world. Countries like Russia, Canada and Poland are the top producers of oats. Not only are oats high in health benefits, they are also extremely versatile. In the market, the two most common types of oats seen around are instant oats and rolled oats.

Rolled oats, also known as whole oats or old-fashioned oats, are oats that have been steamed then flattened during the manufacturing process. They cook slower than instant oats, absorb more liquid, but is able to hold its shape better. When compared to instant oats, rolled oats are more textured and have a stronger toasted and earthy flavour.

However, regardless of their type, the nutritional values of both kinds of oats remain relatively the same and are both amazing substitutes for other refined grains (rice, etc).

Health Benefits

1. Rich in Antioxidants

Avenanthramides, an antioxidant that is mainly found in oats, have high inflammatory and anti-itching properties. They aid in the production of nitric oxide, which helps to lower blood pressure. Other than Avenanthramides, oats contain another antioxidant, Ferulic acid.

2. Extremely Nutrient Dense

Oats are highly ranked as one of the most nutrient densed food you can have. They are packed with carbs, fiber, and also contain a load of other minerals such as Manganese, Phosphorus, Magnesium.

3. Able to improve blood sugar levels and aid in weight loss

Oats are a common staple amongst Type 2 diabetes patients. Packed with soluble beta-glucan, oats can help to improve insulin sensitivity, thus regulating blood sugar levels. Following regulated blood sugar levels, oats help to allow us to feel fuller for longer periods of time, thus aiding in weight loss.


1. Banana Oat Snack Bars

Delicious snack to have on the go.


2. Banana Oatmeal Bread

Moist, dense bread. Perfect for breakfast or afternoon tea.

Jia Jia


CoralTree Apple Cider Vinegar

CoralTree Apple Cider Vinegar

Apple cider vinegar has become increasingly popular in recent years, with many nutritionists and influencers raving about their versatility and effectiveness in various areas. However, the numerous benefits of apple cider vinegar are not new to mankind. With so many brands out there, one may ask: what’s so special about CoralTree Apple Cider Vinegar? The answer lies in the fact that CoralTree uses fresh apples (yes you heard me right -- not apple juice concentrate) for all their apple cider vinegar, to bring you possibly the highest quality apple cider vinegar available on the market. Unfiltered, unpasteurised and unmessed with, this exquisite product is matured in oak barrels all the way in New Zealand and shipped fresh to Singapore.

Health Benefits

Apart from using it to cleanse our hair and sooth sunburns, this amazing product can bring about numerous health benefits as well.

1. Enhances Weight Loss

Studies have indicated that Apple Cider Vinegar can aid weight loss if taken consistently. Results from one particular study has shown that taking 2 tablespoons per day over 12 weeks resulted in nearly 4 pounds of weight loss, with no other modifications to diet or lifestyle. Studies have also indicated that consuming apple cider vinegar can help to increase satiety, thereby aiding weight loss.

2. Lowers Cholesterol

Apple cider vinegar helps to lower “bad” cholesterol (LDL cholesterol) and triglyceride levels. Adding on, apple cider vinegar contains the antioxidant chlorogenic acid, which has been proven to prevent LDL cholesterol from oxidising, which is a crucial step to improve heart health.

3. Lowers Blood Sugar Levels

Apple cider vinegar has been proven to have exceptional results in reducing blood sugar levels, and is commonly used by patients of Type 2 diabetes or pre-diabetes. Apple cider vinegar helps to improve insulin sensitivity and can significantly lower blood sugar responses during meals.

These benefits are enhanced further when the apple cider vinegar used is organic and unfiltered, like the one from CoralTree, as these vinegars still have their “mother” intact. 


1. Apple Cider Vinegar Hair Rinse

2. Slow-cooked Cider Beans 



Kris, G. (2016, September 5). 6 Proven Benefits of Apple Cider Vinegar. Retrieved January 22, 2018, from https://www.healthline.com/nutrition/6-proven-health-benefits-of-apple-cider-vinegar

Organic Apple Cider Vinegar. (n.d.). Retrieved January 22, 2018, from http://www.coraltree.co.nz/organic-apple-cider-vinegar/


Rachael Link. (2018, January 06). 20 Unique #AppleCiderVinegar Uses and Remedies. Retrieved January 22, 2018, from https://draxe.com/apple-cider-vinegar-uses/


Written by: Jia Jia

Nutty Tahini

Nutty Tahini

Tahini is a seed butter made from sesame seeds that are hulled, ground, and toasted. It is commonly used in North African, Greek, Iranian, Turkish, and Middle Eastern cuisine. It is a major ingredient in hummus and baba ghanoush (a dip similar to hummus, made with eggplant rather than chickpeas).



Health Benefits of Tahini

Heart Health

Sesame seeds contain the unique lignans sesamin and sesamol, which have been shown to lower cholesterol. Studies have shown that consuming these types of fats can lower harmful cholesterol levels as well as lower the risk of heart disease and stroke.The calcium and magnesium in tahini also work to decrease blood pressure naturally.

Cancer Prevention

Lignans, chemical compounds found in certain plants, have a similar structure to estrogen. The sesamin and sesamol lignans in tahini are able to bind to estrogen receptors, which can protect against hormone-related cancers.

Bone Health

The high magnesium content in tahini is beneficial for maintaining healthy bones. Adequate magnesium intakes are associated with a greater bone density and have been effective in decreasing the risk of osteoporosis in postmenopausal women.



Tahini Recipes

Vegan Baba Ghanoush

This easy baba ghanoush recipe is vegetarian, vegan, and completely gluten-free!


Green Tahini Smoothie Bowl

Healthy bowl brings all the flavor blend up in this spinach-based tahini smoothie!


 Lydia Tan






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