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How a Mix of High Fibre and Raw Seeds Helps Improve Nutrient Absorption and Boost Immunity Naturally

Maintaining a strong immune system and ensuring optimal nutrient absorption are vital for long-term health and vitality. One highly effective, natural strategy to support these functions is incorporating a mix of high-fibre foods and raw seeds into your daily diet. Together, they create a powerful foundation for overall well-being and help boost immunity naturally.

The Role of Fibre in Nutrient Absorption and Digestive Health

Fibre, found abundantly in fruits, vegetables, legumes, and whole grains, plays an essential role in digestive health. While fibre itself is not absorbed by the body, it significantly supports the body’s ability to absorb nutrients through several mechanisms:

Enhancing Gut Health: Fibre acts as a prebiotic, nourishing beneficial gut bacteria. A thriving gut microbiome enhances the body’s ability to extract and absorb essential vitamins and minerals from food.

Improving Digestive Efficiency: Soluble fibre slows digestion, allowing for better absorption of nutrients, particularly minerals like calcium and magnesium.

Supporting Immune Function: A healthy gut microbiome, supported by regular fibre intake, strengthens the immune system by regulating inflammation and supporting the gut barrier function.

Research published in Nutrients by Makki, Deehan, Walter, and Bäckhed (2018) highlights that dietary fibre significantly modulates the gut microbiota, playing a central role in nutrient metabolism and immune system support. Furthermore, according to Slavin (2013) in Nutrition Research Reviews, increased fibre intake is associated with improved gut health and enhanced nutrient uptake.

The Nutritional Power of Raw Seeds

Raw seeds such as chia, flax, pumpkin, sunflower, and sesame are packed with nutrients vital for maintaining a healthy immune system and promoting efficient bodily functions. Consuming seeds in their raw form preserves their natural oils, enzymes, and delicate nutrients.

Rich Source of Essential Nutrients: Raw seeds are excellent sources of zinc, magnesium, selenium, and healthy fats, all of which are crucial for immune function.

High Antioxidant Content: Seeds are rich in antioxidants like vitamin E, which help reduce oxidative stress and protect cells from damage, essential for natural immunity boosting.

Additional Fibre Boost: Seeds also provide both soluble and insoluble fibre, complementing the fibre from other plant foods to further support gut health.

According to Goyal et al. (2014) in the Journal of Food Science and Technology, flaxseeds, for example, are particularly notable for their omega-3 fatty acids, lignans, and fibre content, making them a powerful natural health food.

The Synergistic Effect: A Natural Way to Boost Immunity

When high-fibre foods and raw seeds are consumed together, they work synergistically to deliver amplified health benefits.

Enhanced Nutrient Absorption: A healthier gut environment, fostered by fibre, makes it easier for the body to absorb and utilise the dense nutrition provided by seeds.

Strengthened Immunity: A nutrient-rich, well-functioning digestive system supports a more resilient immune response.

Natural Detoxification: Fibre helps bind and remove toxins from the digestive tract, while the antioxidants in seeds combat free radical damage.

As Calder (2020) points out in Nutrients, nutrient-dense foods that support gut health are crucial for maintaining and enhancing immune competence, particularly in stressful or high-risk environments.

Practical Tips for Daily Integration

Looking for simple wellness tips to add fibre and seeds to your routine? Here are some easy ideas:

Add a tablespoon or two of Cool Stool® to your smoothies or breakfast of choice.

Sprinkle Cool Stool® over salads, soups, or stir-fries – see the delicious vegetable soup recipe below for inspiration, and the muffin recipe for an easy work snack!

Small changes can have a big impact on your immune health and overall vitality. A diet that combines high-fibre foods and raw seeds offers a simple yet highly effective way to boost immunity naturally, improve digestive health, and enhance nutrient absorption. By making mindful, consistent changes to your eating habits, you can build a stronger, healthier foundation for long-term wellness.

High-Fibre Immune-Boosting Soup Recipe with Cool Stool® 

Ingredients:

• 1 tbsp olive oil (healthy fats, helps absorb nutrients)
• 1 small onion, chopped (prebiotic + immune benefits)
• 2 cloves garlic, minced (antibacterial + immune support)
• 1 cup carrots, chopped (beta-carotene = vitamin A)
• 1 cup celery, chopped (fibre + anti-inflammatory)
• 1 medium sweet potato or butternut squash, cubed (fibre + antioxidants)
• 1 zucchini, chopped (light, fibre-rich)
• 1 cup cooked lentils or chickpeas (protein + soluble fibre)
• 2 Tbls Cool Stool® (fibre, omega-3s, protein)
• 4 cups vegetable broth
• 1 tsp turmeric powder
• 1/2 tsp ground cumin
• 1/4 tsp black pepper (boosts turmeric absorption)
• Juice of 1/2 lemon (vitamin C boost)
• Salt to taste

Extra Immune-Boosting Seed Topping (added raw after cooking):

• 1 tbsp raw pumpkin seeds (zinc, magnesium)
• 1 tbsp raw sunflower seeds (vitamin E, selenium)

Instructions:

• In a large pot, heat olive oil over medium heat. Sauté onion until translucent.
• Add garlic, carrots, celery, sweet potato (or squash), and zucchini. Cook for 5–7 mins, stirring.
• Stir in turmeric, cumin, black pepper, and a pinch of salt.
• Pour in the broth and add lentils or chickpeas and Cool Stool®. Bring to a boil, then reduce to a simmer for about 20 minutes, or until veggies are soft.
• Once cooked, stir in lemon juice.
• Serve hot and top each bowl with your raw seed mix just before eating for crunch and nutrition.

 Boost It Further:

• Add a handful of chopped leafy greens (spinach, kale) in the last 5 minutes.
• Blend partially or fully for a creamy texture without dairy.
• For spice lovers: a pinch of cayenne can add warmth and circulation support.

Cool Stool® High Fibre Muffin Recipe

Dry Ingredients (Muffin Mix Base):

• 1 ½ cups whole wheat flour
• ½ cup rolled oats
• ½ cup COOL STOOL®
• 2 tsp baking powder
• ½ tsp baking soda
• ½ tsp cinnamon (optional)
• ¼ tsp salt
• ½ cup sunflower seeds (raw or lightly toasted)

Wet Ingredients (Add When Baking):

• 2 large eggs (or flax eggs for vegan: 2 tbsp ground flax + 5 tbsp water)
• ¾ cup unsweetened applesauce or mashed ripe banana
• ½ cup milk or non-dairy milk
• ½ cup honey or ½ cup brown or coconut sugar
• ¼ cup olive oil or melted coconut oil
• 1 tsp vanilla extract (if not using Cool Stool® vanilla flavour)

Instructions

1. Combine all dry ingredients in a large bowl.
2. Preheat oven to 350°F (175°C). In another bowl, whisk together wet ingredients. Add the dry muffin mix and stir until just combined. Don’t overmix.

Tip: Let the batter rest for 5-10 minutes before baking so the Cool Stool® and oats can absorb moisture and offer maximum gut health benefits.

1. Spoon into muffin tins:
   Line or grease a muffin tin. Fill ¾ full.
2. Bake for 18–22 minutes, or until a toothpick comes out clean.
3. Cool on a wire rack and enjoy

Optional Add-ins (choose 1–2):

• ½ cup grated carrot or zucchini
• ¼ cup dried cranberries or raisins
• ½ tsp ginger or nutmeg
• ¼ cup chopped nuts
• 2 tbsp hemp seeds for extra protein

Cool Stool® High Fibre Gluten Free Muffin Recipe

Swap the base ingredients to make it fully gluten-free:

Dry Ingredients (Gluten-Free)

• 1 cup gluten-free oat flour
• ½ cup almond flour or coconut flour
• ½ cup gluten-free rolled oats
• ½ cup COOL STOOL Gluten Free
• 2 tsp baking powder
• ½ tsp baking soda
• ¼ tsp salt
• ½ cup sunflower seeds (raw or lightly toasted)

Tip: Let the batter rest for 5-10 minutes before baking so the Cool Stool® and oats can absorb moisture and offer maximum gut health benefits.

Sources:

Makki, K., Deehan, E. C., Walter, J., & Bäckhed, F. (2018). The Impact of Dietary Fiber on Gut Microbiota in Host Health and Disease. Nutrients, 10(9), 1417.

Slavin, J. (2013). Fiber and Prebiotics: Mechanisms and Health Benefits. Nutrition Research Reviews, 26(1), 22-38.

Goyal, A., Sharma, V., Upadhyay, N., Gill, S., & Sihag, M. (2014). Flax and flaxseed oil: An ancient medicine & modern functional food. Journal of Food Science and Technology, 51(9), 1633–1653.

Calder, P. C. (2020). Nutrition, immunity and COVID-19. Nutrients, 12(8), 2367.

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RediscoverDairy

Supporting busy Moms who are doing the shopping, filling the lunchboxes, feeding the family and worrying about providing the best nutrition for their kids. Scientifically sound information, underpinned by advice from registered dietitians

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Try these ….. they’re irresistible and pure eye-candy!

Open Mushroom and Asparagus Party Pies

Makes 8 open pies 

Ingredients:

Béchamel:

• 250ml full cream milk
• 30g butter
• 20g flour
• Large pinch salt
• 1 tsp mustard powder 
• Sprinkle of ground nutmeg 

• 2 x 250g puff pastry sheets 
• 100g pancetta, sliced in half 
• 150g asparagus spears, 16 spears 
• 250g baby Portabellini or baby button mushrooms, sliced in half 
• 40g Parmesan cheese, grated 
• 1 large egg, beaten, for egg wash
• Olive oil
• Salt and pepper, to taste  

Method:

For the béchamel:

1. n a small saucepan over low heat, warm the milk. (Do not let any evaporate) 
2. In a second slightly larger saucepan, melt the butter. 
3. When melted, add the flour. 
4. Whisking constantly, cook for about 2 minutes. The mixture should not darken but turn a very light golden and smell like biscuits. 
5. Slowly pour in the warm milk, whisking constantly to keep the sauce smooth. 
6. Cook, whisking constantly, until the sauce thickens. 
7. Season generously with salt and add the mustard powder and nutmeg to taste. 
8. Pour into a bowl and cover with cling film on the surface to avoid creating a skin. 
9. Set aside in the fridge. 
10. Preheat oven to 200˚C. Line a baking tray with baking paper. 
11. Heat a drizzle of olive oil in a large frying pan. 
12. Sauté the mushrooms on high heat until golden brown. 
13. Season lightly and remove from the heat. 
14. Thaw the puff pastry and cut each sheet into quarters so you have 8 squares. 
15. Place them diagonally so they look diamond shaped on the lined tray. 
16. Spread a good dollop of béchamel on each piece of pastry, spreading it from the bottom corner to the top corner. 
17. Follow with a few pieces of pancetta and two spears of asparagus. 
18. Dot the cooked mushrooms over each piece. 
19. Finish with a sprinkle of grated Parmesan. 
20. Fold up the two side corners and seal them using a little bit of water on your finger tips. 
21. Egg wash the open pies and bake for 25 minutes until golden brown and cooked through. 

Serve with some lightly dressed micro greens and enjoy! 

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RediscoverDairy

Supporting busy Moms who are doing the shopping, filling the lunchboxes, feeding the family and worrying about providing the best nutrition for their kids. Scientifically sound information, underpinned by advice from registered dietitians

Latest posts by RediscoverDairy (see all)

• Why dairy for all-day focus and energy - May 28, 2025
• The power of dairy nutrition for active teenagers - September 19, 2024
• Why dairy has a significant place in sustainable diets - June 7, 2024

Many of us have kicked off 2025 looking for ways to embrace a healthier lifestyle. The trick, though, is to make changes that are sustainable. As we get busy with work and school, it’s all too easy for good intentions to fall by the wayside. One of the most meaningful changes you can make when it comes to healthier eating is to master weekday lunchboxes for both school and work. Packing your own lunchbox can ensure a balanced lunch, while controlling portion sizes and sticking to your monthly budget. 

The daily task of assembling healthy lunchboxes for the whole family may seem daunting, but there are a few strategies which can make the whole process easier. Jade Seeliger, a registered dietitian, emphasises the importance of using healthy ingredients such as dairy, vegetables and fruit, and keeping a focus on creating a balanced lunchbox that includes the major food groups. She says, “Including dairy such as yoghurt, maas or cheese provides quality protein as well as a spectrum of micro-nutrients that promote balanced eating. Buying in-season fruit and vegetables, such as the variety of stone fruit now available in-store, helps everyone get their recommended five to eight servings of vegetables and fruit each day. It’s also more affordable to buy in-season.”

Included in her tips for easy, healthy lunchbox prep, Seeliger recommends bulk prepping; buying all the necessary items in bulk and preparing as much as possible ahead of time. Whilst this may seem like a time-consuming, tall task, it certainly saves time during the week when you’re on the go. “Prep and store easy-to-freeze foods like homemade muffins, cooked meatballs, date balls, or sliced cooked chicken breasts. These can be pre-portioned and frozen for quick lunchbox packing throughout the week,” she says. 

Working on the menu as a family is another strategy that Seeliger encourages. “When everyone has input, there’s more buy-in, which helps avoid the dreaded full lunchbox returning back home,” she says. “Identify a few favourite healthy lunchbox options that can be rotated through the week to keep things fresh and exciting.” This rotation also ensures consistency, and variety will keep things from getting boring. Cooking extra at evening meals so that you have leftovers that can be used for lunchboxes the next morning, is an easy way to promote variety.

According to The Food-Based Dietary Guidelines for South Africa (FBDG), vegetables and fruit should be eaten daily as they are packed with fibre, vitamins and minerals that are associated with a reduced risk of many nutrition-related diseases. When it comes to fruit, there is a lot of choice, but it is often best for both you and your pocket to eat what is locally in season. Until the end of March, stone fruit is in season and provides a variety of abundance, including firm and juicy peaches, succulent plums and deliciously sweet nectarines. “Stone fruit is very easy to incorporate into your diet because it’s so versatile. Peaches, nectarines and plums travel well and are a delicious way of making sure everyone gets one or two servings of fruit during weekday lunches,” says Wilechia van der Westhuizen of Juicy Delicious. “Peaches, plums and nectarines are refreshing on a hot day, easily available and packed with dietary fibre and immune-boosting vitamins A and C.” South African grown stone fruit also blends perfectly with dairy.  A fresh peach milkshake or nectarine yoghurt smoothie makes for an ideal, nutrient-dense drink on-the-go.

Dairy products that can be easily added to lunchboxes include yoghurt, milk, maas and cheese. Maretha Vermaak, the registered dietitian at Rediscover Dairy, explains how dairy products like milk and yoghurt contribute to a healthy diet. “Milk is nutrient-rich and contains a unique mix of high quality, slow and fast digesting proteins, minerals and vitamins,” she says. “The essential nutrients in milk are beneficial for people of all ages, children and adults alike. There are multiple options to choose from, ranging from full-cream milk to fat-free and lactose-free milk, catering for diverse dietary preferences and needs so that everyone can be accommodated.” Vermaak points out that single servings of yoghurt are simple and convenient to include in lunchboxes. 

Dedicating a time and place for packing lunchboxes is essential, says Seeliger, emphasising how this builds consistency and becomes part of a routine. This does not have to be a dull, monotonous process either. “Make it an enjoyable activity—whether that means packing them together as a family, listening to music, or tuning into a favourite podcast. When it feels like a fun part of the routine, you’re more likely to stick to it,” says Seeliger. A healthy lifestyle is not about strict perfection all the time, but rather about balance. According to Seeliger, “A small treat now and then is perfectly fine as part of a well-rounded lunch!”

Elevate the daily lunchbox by using a compartmentalised one, such as the ADDIS Munch On The Go Bento Box which is proudly manufactured in South Africa.  

Here are two recipes, created by Jade Seeliger for Juicy Delicious, to inspire your lunchbox prep:

Asian-Inspired Nectarine & Feta Salad Jar

This fresh salad combines the sweetness of nectarines with the tangy creaminess of feta, topped with a delicious Asian-style dressing. A perfect summer salad!  If you are taking your salad on the run, remember to place the dressing at the bottom of the jar or container so that it doesn’t make your salad ingredients soggy.

Peach & Yoghurt Parfait

A fun layered snack that combines the sweetness of peaches with creamy yoghurt for a delicious and satisfying treat perfect for a snack or as a lunchbox filler.

And another two recipes that you can add to the weekly lunchbox plan:

Chicken and Peach Meatballs

Sandwich Sushi Rolls

• Author
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RediscoverDairy

Supporting busy Moms who are doing the shopping, filling the lunchboxes, feeding the family and worrying about providing the best nutrition for their kids. Scientifically sound information, underpinned by advice from registered dietitians

Latest posts by RediscoverDairy (see all)

• Why dairy for all-day focus and energy - May 28, 2025
• The power of dairy nutrition for active teenagers - September 19, 2024
• Why dairy has a significant place in sustainable diets - June 7, 2024