Little bird is the creation of partners Megan and Jeremy. Megan is the chef and creator of the little bird flavour and Jeremy, an award-winning architect and designer, is the brains behind the branding.

For Megan, growing up in a family which helped pioneer the organic movement in NZ, food and nutrition were always going to play a natural but important part in her life. Diagnosed with a number of food allergies at a young age, she was raised on a gluten, dairy, sugar-free diet.

Megan’s dream of sharing the potential of high quality, organic, raw foods started when she began travelling as a flight attendant after gaining a university degree in Environmental Science. Seeing the quality and variety of foods in organic stores and cafes from many different countries and cultures was totally inspiring … and the little bird seed was sown.

Back home in NZ, Megan threw herself into the pursuit of her dream. Initially she enrolled to train as a chef, though not the raw, organic kind. Unfortunately this took a toll on her health and a two-year struggle with serious illness led to a total rethink of her situation. To restore her health vitality, Megan began to research new ingredients and ideas and gradually build her repertoire of nutritious, healing foods.

Little bird is a culmination of Megan’s life-long experience and passion for creating high-quality, artisan foods coupled with the practical support and creative design genius of Jeremy.

Here at little bird we believe our food should not only taste amazing, it should make you feel amazing too. And there are plenty of people who say it does. Raw foods naturally provide an abundance of nutrients that will make every cell in your body sparkle. A little birdie really did whisper in Megan’s ear that the best food is simply raw, organic and full of the good stuff. Try it and see for yourself.


good stuff

At little bird the focus is on using the best raw organic ingredients that we can find. It seems simple to us, that if you use the best ingredients you will get the best flavour and nutritional content. 

Why raw, organic and totally good?

Raw foods are in their purest state - no heating above 46°C. This ensures the food retains all its enzymes and nutrients and its life force, which means every bite contains more goodness for your body.

Organic foods are grown without harmful chemicals. No chemicals in the food means no chemicals in you or the environment. 

Little bird's packaged products are on average over 90% organic. (Organic ingredients listed on the back of each packet).

Our cafes have a target of being at least 80% organic / spray free. We work directly with local organic growers and suppliers to obtain the best quality produce for our customers. (Unfortunately the organics sector in NZ is small so it is not always possible to obtain 100% organic ingredients, but we do our level best!) 

Goodness - because food should be good for you, packed with all the nutrition you need to feel fabulous. You are what you eat. 

But we didn’t just stop there. We decided to take it a few steps further, by sprouting and activating our nuts and seeds. This not only increases their nutritional content, it also makes every bit of that goodness more bio-available to your body, so it can do its thing.

Sprouting is a mini-miracle when it comes to boosting the health benefits of seeds and nuts. When a seed is soaked and begins to sprout, it ‘wakes up’ and releases the nutrients that are locked inside. Dormant seeds contain enzyme inhibitors, which stop enzyme reactions. This keeps them from going bad longer, or sprouting in unfavourable conditions, but it also makes them difficult to digest. Once a seed is sprouted the enzyme inhibitors are gone and the nutrients are readily available as well as the beneficial enzymes. Sprouted seeds also increase in protein while decreasing in carbohydrates as the seed uses the carbohydrate energy stored inside to grow. Sprouted nuts become even more delicious and good for you than raw nuts. 

What we put into our bodies is so important - it’s what we run on - and clean, raw organic foods are some of the best fuel you can provide your body with. It’s a simple and enjoyable way to make your body feel better from the inside out. 

Check out the ingredients below - each one has its own unique flavour, story and health benefits.



The sweet, delicious nectar called agave is from a cactus plant of the same name that grows in the high mountainous region of Mexico, where people have been consuming it lovingly for eons. Agave nectar is sweeter than sugar (less is more) and has a low GI, which makes it an excellent choice for anyone concerned about keeping their blood sugar balance in check. Agave is available in its purest raw form (not heated above 46oC) which keeps its enzymes and trace minerals intact. It's good to remember that not all agave is processed equally - find one that comes from a reputable source to ensure its quality. 

* Please note we only use the best organic agave, which has had minimal processing and has not been heated above 46oC. If you would like any further information about the source of our agave please do not hesitate in requesting it. 

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A delicate, subtly-flavoured nut. Almonds are nature’s only alkalising nut and are considered one of the best nutritional all-rounders. They are a good source of riboflavin, magnesium and manganese and a very good source of vitamin E (alpha tocopherol). They also contain monounsaturated fats (good fats), which are linked to lowering LDL (not so good) cholesterol. 

In Ayuerveda almonds are considered a nutritive for the brain and nervous system. It is said that they increase intellect and longevity. At little bird we sprout or 'activate' our almonds before using them in order to further enhance the goodness and bioavailability of their nutrients. 

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An apple a day keeps the doctor away, what more to say? Sweet and tart, apples are a good source of antioxidants and dietary fibre. They also have malic acid, which can help prevent disturbances of the liver and digestive tract. 

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These large succulent berries are at their best enjoyed fresh during their short growing season. While we can’t bring you a fresh punnet of blackberries to have with your cereal, we have done the next best thing and freeze-dried these beauties to retain as much goodness as possible. Blackberries are an excellent source of dietary fibre, vitamin C, K and folic acid. They are also a good source of manganese which is an essential trace mineral and, like all berries, contain those wonderful youth-enhancing things called antioxidants (free radical scavengers). 

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I’m sure you’ve heard about this stand-out in the berry community which is being hailed as a superfood. While all berries are good, the blueberry definitely receives greater attention for its health-giving properties than some of its other friends. 

Blueberries contain a range of vitamins and fibre. They also contain, more notably, anti-inflammatory compounds called antocyanins and proanthocyanidins, along with reversatrol - which is a phytochemical (also found in grapes) that acts as a potent antioxidant. To sum it up blueberries are just really, really good for you. In research they show promise in their contribution to the prevention of cancer, heart disease, arthritis and in the area of anti-aging. These little treasures are divinely delicious, especially the dehydrated organic ones we use in our Macadamia and Berries Grawnola... yum! 

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Brazil Nuts

These large, rich nuts are, as the name suggests, from Brazil, where they grow on one of the tallest trees in the Amazon. These nuts fit for an Amazonian are one of the richest sources of selenium: approximately two Brazil nuts contain the recommended daily intake of selenium, which is an essential trace mineral we all need. They are also a good source of magnesium and thiamine. 

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This little miracle seed is a saviour to anyone who is gluten-intolerant. While its name may be slightly misleading and it is often found bunched in with the grains crowd, it is in fact a seed from a member of the rhubarb family and is definitely devoid of all things wheat-related, including gluten. This little seed is quite the stand out of the gluten-free 'grains' when it comes to its nutritional profile, which is further enhanced and made more available to you through sprouting. 

Buckwheat has an impressive range of vitamins and minerals, and is rich in iron, zinc and selenium. It is also a good source of ruitin, which is excellent for vein health and circulation. It has 15% protein with eight essential amino acids (brilliant) and gets an amino acid score of 99 which means excellent protein availability. It has been eaten traditionally by the Japanese in the form of soba noodles, the French in gallettes and the Russians in blinis. Buckwheat is nothing new – records of its pollen in Japan date back to 4000BC and it grows best organically, smart plant. No lab rats required. 

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Food of the gods. This true superfood contains mood-enhancing ‘bliss’ chemicals Phenylethylamine and Theobroma which help create the 'cacao effect', which I’m sure you’ve experienced from good dark chocolate before. Without heat processing, raw cacao retains all its goodness and has even more of that mood-lifting, energy-boosting quality. David Wolfe ‘superfood guru’ states that raw cacao powder has 367 percent more antioxidants than the best roasted cacao available - now that’s impressive. This true superfood also contains one of the highest percentages of magnesium in any food.

At little bird, we use organic cacao butter, cacao, powder and nibs, which are cold pressed below 46 degrees C. 

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Creamy and sweet, cashews are nature's equivalent of butter (but much yummier and better for you). While they are rich and buttery, they actually have one of the lowest fat contents of any nut. Cashews are a good source of magnesium, phosphorus, copper and manganese. While labeled raw, the majority of cashews are more than likely not, as it is common practice for cashews to be put under high heat to break the very tough outer shell. At little bird we use truly raw cashews that are extracted by hand - no heating means you get to enjoy all the goodness cashews have to offer. 

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These little seeds were prized by the Aztecs for their endurance-enhancing qualities, giving them the name ‘running food’. Chia seeds are packed with energy, extremely filling and low in calories.

Chia seeds contain the all-important essential omega 3 & 6 oils. They have twice the protein concentration of other grains and are easily digestible in their whole form. They also contain notable amounts of iron, boron, and fibre. You will find them in our Cacao and Superfoods Grawnola and Trail Mix. 

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This sweet warming spice often brings comforting memories of warm apple pie, mulled wine and wintery times. It is used widely thought the world in many traditional cuisines, and is a natural preservative and a good source of manganese. 

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A true superfood. The coconut palm is know in the Pacific as 'the tree of life', where almost every part of the plant can be used - from food and medicine to beauty and even shelter. The oil is considered traditionally by Pacific Island communities to cure all illness.

Coconut has been given a bad rap for containing saturated fat, but don’t worry, it's the good kind! The type found in coconuts is a medium-chain fat, which is very easy for the body to digest and convert to lasting energy, which helps as an aid in weight loss. Coconut is a 'functional food' which means the health benefits are thought to be more than the sum of its nutritional content alone.

The body needs good fats like those found in coconut, especially for brain function and beautiful skin. Coconut oil also contains large amounts of lauric acid which is loaded with antibacterial properties to boost the immune system.

Little bird uses pure organic raw coconut oil. 

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These naturally tart little berries are most commonly used in North American cuisine. They are full of health benefits including antioxidants and anti-inflammatory properties and have long been used in the treatment of urinary tract infections. Research is showing added potential in the areas of cancer prevention, stroke and viral infections.

In search of a natural unsweetened dried cranberry to use in our products, the market came up short. So we did what we do best and got it done ourselves! They are a little different from the soft chewy sweet sugar-soaked cranberries we're all used to (even the ones you buy at the health food store). We hope you will enjoy having the real deal.

Our cranberries are sourced in NZ from the west coast of the South Island and add a refreshing tartness to our seasonal Almond and Cranberry Grawnola. 

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Dried currants are not actual currants but a small Corinth grape which are also eaten fresh as a table grape during the short harvest season.

Currants are a good source of natural sugars, fibre, B vitamins and antioxidants. They are also a good dietary source of a trace mineral called boron. Members of the grape family are most famous for their unique phenol content, which has been the subject of research due to findings of heart health and anti-cancer properties. 

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Nature's very own unrefined, chewy caramel. With increasing ethnic diversity in our cities, we are all now very lucky to be able to enjoy so many different varieties of sweet, delicate, chewy dates. Long gone are the days of only having hard, teeth-breaking dates which Nana was the only one game enough to use in a spruce-up of her plain scone recipe.

High in natural sugars, dates provide dietary fibre, iron, and potassium. Also, they are a good fruit source of B vitamins - niacin and folic acid. 

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Goji Berries

Gojis are little red berries that have been used in Asian medicine for thousands of years. Ancient monks credited the berry to greater health, longevity, energy, and vitality. Modern science is confirming what the monks already knew, leading goji berries to become what is now one of the most sought-after superfoods available.

These berries have a good amount of high-quality protein. They are packed with all 8 essential amino acids and 18 amino acids in total. They are also a good source of vitamins A and C, iron and carotenoids including beta-carotene. Goji berries are thought to strengthen the immune system and promote longevity. 

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Himalayan Crystal Salt

This salt was created some 250 million years ago when a primordial ocean was evaporated by the sun. Alexander the Great was a fan. He thought so highly of it, he famously bartered much of his gold for this salt.

Nature’s original electrolyte, Himalayan crystal salt provides the body with over 84 minerals and trace elements including naturally occurring unrefined iodine. These unrefined salts are able to get through the cell walls to cleanse the body at a base level and re-mineralise it electrically. 

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One of the most highly alkalising foods. Lemons are a natural antiseptic, helping to keep you squeaky clean. 

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One of the few plant substances rich in omega-3 fatty acids - almost twice as much as fish oil! These little beauties are renowned for their ability to help your skin get glowing by improving its texture and quality.

Linseeds also benefit heart health, the body’s defense systems and inflammatory conditions. They encourage friendly intestinal flora and have mucilaginous fibre, which helps soothe the intestinal tract. 

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Macadamia Nuts

Native to our friends across the ditch, Macadamia nuts are rich and creamy, providing you with a decadent treat the natural way. Aside from tasting amazing, Macadamia nuts have a wide range of beneficial compounds, are high in energy, filled with protein and fibre, and are loaded with the most beneficial monounsaturated fats of any nut.

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Maple Syrup

Made from the sap of the maple tree. Maple syrup is produced primarily in Quebec, Canada.

Maple syrup is low in fructose and is relatively low on the Glycemic Index in comparison to sugar and other processed sweeteners. It is full of trace minerals - including high amounts of manganese and zinc, making it a more healthful, natural alternative to other processed sweeteners. 

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Oranges are rich in water-soluble Vitamin C, which is vital for the body's resistance to infection both as an oxidant and in its role in improving iron absorption. 

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Tart and sweet, this tropical fruit is rich in vitamin C and is a good source of vitamin A, iron and potassium, as well as an excellent source of dietary fibre. Passionfruit has somniferous properties - which means it helps you to relax and get a good night's sleep. That makes our passionfruit macaroons the ultimate evening treat. 

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A super nutritious fruit. Pineapples are an excellent source of vitamin C. More notable are the wonderful enzymes present in raw pineapple - particularly bromelain, which helps break down proteins and ease digestion. 

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Juicy and sweet, there are over 1000 different varieties of plum. Plums are a good source of phenols, which function as antioxidants. Plums have been documented as helping to increase iron absorption; this could be accredited to their high levels of Vitamin C, which aids in iron absorption. They are also a good source of vitamin A, dietary fibre and potassium.

At little bird we use omega plums picked fresh here in NZ from the sunny orchards of Hawkes Bay. 

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Pumpkin Seeds

Also known as pepitas, pumpkin seeds are a highly nutritious food containing a range of vitamins and minerals. Most notably they are a good source of zinc, which helps keep hair and skin healthy and the immune system armed and ready. The body does not have a storage site for zinc so it is important to get a continuous supply. 

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Raspberries are fragrant, sweet, tart and incredibly delicious. Raspberries are often in short supply as they are not the easiest of berries to grow or harvest. Packed with Vitamin C, manganese and dietary fibre, they are also a good source of antioxidants. Raspberries contain elegiac acid - an antioxidant that helps prevent unwanted damage to cell membranes and other structures in the body by neutralising pesky free radicals.

While fresh is best, at little bird we use the next best thing. Our berries are picked fresh and freeze-dried to help retain as much goodness as possible year-round. 

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The most popular berry in the world! Strawberries are packed with Vitamin C, and 1/2 cup is said to provide you with over 70% of the recommended daily value. This heart-shaped berry fittingly has antioxidising phenols (a phytonutrient), which are both heart-protective and youth-promoting.

While fresh is best, at little bird we use the next best thing. Our berries are picked fresh and freeze-dried to help retain as much goodness as possible year-round. 

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Sultanas are a variety of dried grapes. The drying of grapes is a rather old practice; records date back to around 2000BC.

Sultanas have similar nutritional properties to currants. They are a good source of natural sugars, fibre, B vitamins and antioxidants. They also are a good dietary source of a trace mineral called boron. Members of the grape family are most famous for their unique phenol content, which has been the subject of a lot of research due to findings of heart health and anti-cancer properties. 

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Sunflower Seeds

The product of a vibrant yellow flower. Sunflower seed are highly nutritious - they are a good source of Vitamins E and B1, copper, magnesium and selenium.

Vitamin E is the body’s primary fat-soluble antioxidant. It is one of the main antioxidants found in cholesterol particles and helps prevent free radicals from oxidizing cholesterol. 

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A culinary must-have, vanilla is wonderfully subtle and fragrant spice. While modern research into the health benefits of vanilla is still in its infancy, it has been traditionally recorded that vanilla is an aphrodisiac and aids in reducing fevers.

Vanilla is the second most expensive spice in the world, trumped only by saffron; the reason being the labour-intensive growing and harvesting required to produce this delicate pod. At little bird we use both whole vanilla beans and certified organic vanilla extract in our products. 

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Inside the hard outer shell of a walnut is a bumpy, brain-shaped nut with a similar nutritional profile to that of cold-water fish. Walnuts are an excellent source of omega-3 essential fatty acids, which are said to keep the brain and heart vital and healthy.

Walnuts are also a very good source of the manganese and a good source of copper. In addition, walnuts contain the antioxidant photochemical, elegiac acid. 

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* This information has not been evaluated by the NZ Ministry of Health. The information here is not intended to diagnose, treat or cure any disease.