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Healthy whole meal salad - rich in protein and fibre.

Try this healthy whole meal with grains and creamy nutty dressing.

Creamy and delicious! Perfect for dessert or breakfast.

Nutritious, packed with protein, fulfilling and delicious.

Easy, tasty, fluffy vegan banana muffins - a perfect Easter treat.

Easy home made Easter bunny biscuits.

Healthy and delicious almond 'cheese' on toast with radish and green peas.

This creamy porridge is made with sweet persimmon and walnuts for extra crunch.

Super nutritious, protein packed one pot meal - perfect for lunch and dinner.

Hearty warming and nutritious soup packed with protein and fibre.

Chia seeds are one of the world's most popular superfoods, they are constantly trending amongst wellness groups, and their versatility means you can add them into pretty much any recipe for a powerful nutritional boost. However for the uninitiated, chia seeds can be an intimidating ingredient to start using, here we’ll break down exactly what they are, how to use them and most importantly their incredible health benefits. What are chia seeds Chia seeds are small edible seeds from the mint family, originating from South America, they have a subtle nutty, almost bitter taste and are small and oval shaped. Historically chia seeds were cultivated by both mayans and Aztecs, forming a key aspect of their diets, due to their use as a long lasting energy source, and they remain just as popular today! As chia seeds have such a subtle flavour, they can be used in both sweet and savoury recipes, but they are arguably most popular in smoothies and milkshakes. What makes chia seeds a superfood There are a few main characteristics of chia seeds that make them so nutritionally incredible, but perhaps most importantly is their status as a complete protein. A complete protein means that a food source has all nine vital amino acids that the body needs, but cannot produce. Chia seeds hold a unique position, as typically complete proteins can be hard to find outside of animal sources, which makes them harder to come by for those on a vegan or plant based diet. On top of their impressive collection of amino acids, chia seeds are also rich in omega 3 fatty acids, which are crucial for both brain and heart health. Chia seeds are also packed full of fibre (with just two tablespoons providing roughly 9.8 grams of dietary fibre) this makes chia seeds a great way to improve your digestion and reduce inflammation. Similarly chia seeds contain a great multitude of antioxidants, which can help protect against inflammation, diabetes and even heart disease. The amazing health benefits of chia seeds As you might have guessed from their incredible nutritional makeup, chia seeds have As we mentioned above, chia seeds are rich in omega 3. Omega 3 fatty acids are another type of nutrient that can be incredibly hard for those on plant based diets to accrue, but it is incredibly important for our health. Not only do omega 3 fatty acids keep our brains and hearts healthy, they are also critical to maintaining good eyesight, and a healthy immune system. In particular chia seeds are rich in alpha-linolenic acid, a specific type of omega 3, which has been shown to reduce the risk of heart disease. The high fibre content of chia seeds we previously mentioned, is another source of their excellent health benefits. The fibre in chia seeds lowers bad cholesterol and triglycerides, while simultaneously increasing heart protective cholesterol. Alongside this, fibre intake has been shown to reduce the risk of heart disease, type two diabetes, inflammation and digestive issues. Alongside these health benefits, chia seeds are also a unique tool for weight loss and appetite management. Because of their high fibre content, chia seeds are excellent at absorbing water, which means when they are in the stomach they form a gel like substance that helps to satiate appetite, reduce cravings and lower caloric intake. How to get the most out of chia seeds Chia seeds are an incredibly versatile ingredient, so it can be a little overwhelming to try to understand all of its uses, here we’ll show you exactly how to get the most from your chia seeds no matter what you want to use them for. You can also simply eat chia seeds straight from the packet as a snack, and avoid the need for any particular prep or research. One of the most common questions when using chia seeds is whether or not you should soak them before adding them to a drink or using them in a recipe, but it really depends on what you are using them for. The best way to decide whether you want to soak your chia seeds or not, is to decide on the texture you would like from them. If you are looking to add a slight crunch to salads, smoothies, cereals or porridge then it is best to simply sprinkle the chia seeds onto them before serving. However if you are looking to create a creamier final result, like chia pudding then you’ll need to soak the chia seeds with a ratio of roughly 1 tablespoon of chia seeds to ¼ of a cup of liquid. In regards to nutrition, it is generally better to soak the chia seeds to improve the rate at which the nutrients are absorbed, and generally make them easier to digest.Similarly if you’re looking to use chia seeds as a weight loss tool, soaking them will provide a better result. As you increase your intake of chia seeds, it is hugely important to make sure you are increasing your water consumption alongside it, not only will this allow you to get the most benefits from it, but it will also make sure that the vast amounts of fibre in chia seeds don’t cause any short term digestive issues. Why you need to include chia seeds in your diet Hopefully from their nutritional power alone you’re already considering incorporating chia seeds into your diet, whether you’re looking to improve your heart health, digestion or protein intake, they really can do it all. By varying how you use them in recipes, or as a snack you can make sure you never get bored of them, and once you start making them a staple ingredient in your pantry you’ll really notice the difference. If after reading this article you’re still unsure on how exactly you want to use chia seeds, we have plenty of great recipes, including this delicious goji berry and chia smoothie so don’t hesitate to get started!

When most people think of healthy eating, they often think of massively restrictive diets, and worst of all no snacking, but this is a common misconception. In reality healthy snacks can make up a great part of a healthy diet, not only satisfying your hunger but also providing your body with even more nutrients. We’ve compiled a list of the best healthy snacks you should be including in your diet, and most importantly their nutritional benefits. Nuts Typically nuts are viewed as a salty bar snack, but this couldn’t be further from the truth. If you avoid overly salted and artificially flavoured nuts, then you can not only have a delicious snack, but also one with countless health benefits. Obviously there are too many nuts to mention in one paragraph, so we’ll focus on our top picks. Almonds are one of the best nuts to snack on, and their subtle sweet flavour means they are great to eat straight out of the bag without any need for additional flavourings. Not only are almonds delicious, but they also contain heaps of vital nutrients. Almonds are rich in healthy fats, fibre, protein and vitamin E. Similarly pistachios, and brazil nuts are a great source of protein and fibre, and should definitely be a staple part of your weekly shop. Dried fruits Dried fruits are another great snack, particularly for when you’re on the move and need a quick energy boost, and there are a lot of great options to choose from. In particular, raisins make for an excellent healthy snack. Raisins, like dried apricots, figs and prunes, are incredibly rich in antioxidants, vitamins and minerals, while also providing an amazing source of energy. The consumption of raisins has also been found to greatly improve digestion, due to their incredibly high fibre content. Raisins are also a great option for anyone looking to carefully manage their weight, as they are incredibly satiating, keeping you feeling fuller for longer. Dried mango is another amazing healthy snack, especially for those with a bit of a sweet tooth. As mangoes have a natural sweetness, you can enjoy organic dried mango without having to worry about added sugar or artificial sweeteners, and you’ll find yourself replacing chocolate and ice cream in no time. Not only is dried mango a delicious snack, but it is also incredibly high in vitamin A and C, while also containing a wealth of antioxidants. SeedsMuch like nuts, seeds are a great snack for when you’re craving something crunchy on the go, and typically they are packed full of healthy fats, fibre and protein. Each seed comes with their own flavour and health benefits, so it's important to examine each of them individually if you’re looking to maximise the benefits. Pumpkin seeds contain a wide range of antioxidants that make them a powerful tool for maintaining a healthy heart, and good immune system. Pumpkin seeds are also an amazing source of vitamin E, which is vital for maintaining healthy skin, and strengthening your eyesight. Sunflower seeds are another perfect snack to add to your shopping list, mainly due to their abundance of fatty acids, in particular the fatty acid linoleic acid. Linoleic acid is an omega 6 fatty acid that our bodies can’t produce naturally, and is vital for heart and skin health. Healthy snacks to make at homeIt’s often easier to avoid the temptation of unhealthy snacks if you’re looking for something to eat at home rather than while you’re out and about, and more importantly it allows you the opportunity to make your own healthy snacks! By focusing on using organic (and if possible fresh) produce and avoiding recipes that are too high in salt and sugar, you can really improve the quality of your snacks and get far more nutrition than you would from chocolate or ice cream! Here are our picks for some of the best healthy snacks you can easily make yourself at home: ● Banana bread is a great way to use up overly ripe bananas, and provided you use pure maple syrup instead of sugar, it can be a great healthy alternative to a store bought cake. Bananas are one of the best sources of potassium, which serves to regulate the amount of fluid in your body while also keeping your heartbeat healthy, and helping nerves to function. For a twist on classic banana bread, we recommend this delicious spiced carrot version. ● Granola bars are obviously healthy, but they are also surprisingly easy to make at home! As oats are the main ingredient in granola bars, they come with all of the associated health benefits, most famously their long releasing energy that will keep you from needing to snack again and again. These lemon and chia granola bars are not only delicious, but also contain a wealth of benefits from the chia seeds, one of the world's most popular superfoods. Chia seeds work wonders for digestive and gut health, so when combined with oats they really do form an incredibly healthy snack. ● Celery and hummus is maybe the most traditional healthy snack, but that doesn’t mean it has to be boring. By making your own hummus you can not only make something far nicer than you’d find in the shops, but also experiment with new flavours. This purple hummus is not only a visually stunning dip, but it also brings a new depth of flavour with the help of beetroot. Beetroot is a fantastic vegetable to include in your diet, particularly for those looking to improve their blood pressure and heart health. Don’t be afraid to experimentThese snacks and recipes are a great starting point for healthy snacking, but don’t be afraid to experiment with exciting new options. As long as you’re avoiding ultra processed foods and placing a renewed focus on mindful eating, you really can’t go wrong. Hopefully these ideas can inspire you to change how you snack, and what you look for in a dish, and if you’re lost for new ideas, we have plenty more recipes available here to get you started.

Everyone knows that seeds are one of the healthiest ingredients you can incorporate into your diet, but people often underestimate exactly how significant their health benefits can be. Each seed looks and tastes different, so it shouldn’t be any surprise that their nutritional profiles are just as diverse. In this article we’ll break down some of the best seeds you can include in your diet, as well as how you could cook with them. It’s also important to note that we can’t mention every single type of seed here, so don’t be afraid to venture outside of this list and really experiment in the world of seeds. Chia Seeds Organic chia seeds are one of the world's most popular superfoods, so it makes sense that they’d be on this list. Chia seeds are small edible seeds from the mint family originating from South America, where they have been cultivated dating all the way back to the Aztec Empire. Chia seeds are unique mainly because of their status as a complete protein, meaning they contain all nine essential amino acids that the body needs but cannot produce on its own. Complete proteins can be quite hard to find outside of animal sources, so chia seeds are naturally a great choice for vegans or those on plant based diets. Chia seeds are also incredibly high in fibre, with just two tablespoons providing nearly 10 grams of dietary fibre. Being high in fibre means that chia seeds are a great way to improve digestion, but crucially also heart health. As chia seeds reduce the amount of bad cholesterol in our bodies, they simultaneously increase the amount of good cholesterol that lowers the risk of heart disease. How to use chia seeds: Chia seeds are fairly versatile, but they are most commonly used in drinks, puddings and salads. There is significant debate (particularly amongst healthy eaters) as to whether it is best to soak chia seeds before eating them or not, but really it depends on personal preference. While soaking chia seeds can make them more easily digestible, and therefore slightly more nutritious, it also removes their crunchy texture. If you’re making chia pudding or looking to bulk out a smoothie then it’s best to soak your chia seeds, but if you’re looking to use them to add some extra texture to a salad then you’re better off simply sprinkling them on top. Flaxseed/LinseedFlaxseed (also known as linseed) comes in two varieties, gold and brown, and while they have pretty much identical nutritional profiles, golden flaxseed has a slightly richer taste. Flaxseed is a severely underrated ingredient, and really should be considered a superfood in its own right, rich in protein, fibre and omega 3 fatty acids, it is a great all rounder. Crucially flaxseed is both gluten free and vegan, which makes it a must have for either of those diets, primarily for its high protein and linoleic acid content. Linoleic acid is a type of omega six fatty acid, which can be incredibly difficult to find outside of oily fish, not only is it great for maintaining healthy skin, but also for lowering cholesterol and improving insulin sensitivity. How to use flaxseedFlaxseed has a very subtle flavour, so it can easily be paired with sweet or savoury recipes, or simply mixed with water and enjoyed on its own. However it is important to increase your water intake as you begin to incorporate flaxseed into your diet to avoid dehydration and digestive issues. Pumpkin seedsOrganic pumpkin seeds are a great way to boost the nutrition of your diet without too much hassle, they can be enjoyed as a snack on their own, or sprinkled into salads, soups and curries. Pumpkin seeds are not only convenient, but also highly nutritious. Like chia seeds and flaxseed, pumpkin seeds are rich in healthy fatty acids, protein and vitamin E. Vitamin E is tremendously important to the development of healthy skin, hair and most importantly eyesight. Pumpkin seeds also contain an abundance of antioxidants, and have been found to improve heart health, as well as potentially lowering the risk of cancer while also improving bladder health. Sesame seeds are a pretty common household ingredient, but their staggering nutritional content and health benefits are often forgotten. Typically a staple in Asian and South American cooking, sesame seeds have a mild slightly sweet flavour, and are great in both sweet and savoury cooking. Sesame seeds have a lot of benefits in common with the seeds we’ve already discussed (primarily omega fatty acids and vitamin E), but they are unique in having an exceptionally high amount of zinc. Zinc may not sound like an important nutrient for the body, but that couldn’t be further from the truth. Zinc plays a vital role in the immune system, wound healing, and even protein synthesis, so it is incredibly important to make sure your body gets enough of it. How to use sesame seedsSesame seeds can be sprinkled into savoury dishes, either raw or toasted, and it’s subtle sweet flavour works particularly well in Asian dishes, but they can also be used to make tahini. Tahini is a type of paste traditionally used in Middle Eastern cuisine, acting as a base for dips like hummus and baba ganoush, or used in baking to improve a dish’s nutritional content, and add a natural sweetness. Why you should start making seeds a part of your daily diet: The health benefits we’ve outlined above should already peak the interest of anyone looking to live a healthier life, but also for anyone seeking new recipes, flavours and culinary adventures. Not only does each type of seed have a different health benefit, they also all have a wide multitude of uses, and can really help make your cooking more varied than it ever has been before. Once you start using seeds in your recipes you’ll find it hard to stop, whether you’re looking to add some texture to a dish or drink, or simply trying to bring out some rich (but healthy) flavours, seeds can do it all.

Protein is obviously one of the most important types of nutrient the body needs, playing countless vital roles in staying healthy, but it can also be hard to get enough to really maximise the benefits, particularly if you’re on a plant based diet. Seeds are a severely underrated, but incredible source of protein, but the amounts do vary from seed to seed. In this article we’ll explain exactly why protein is so important, what seeds contain the most, and some of their other surprising health benefits. Why protein is so important: Protein is a massively important nutrient, and it would be impossible to mention everything it does, but here we’ll focus on some of its most important functions. Arguably the most important reason to make sure you’re getting enough protein, is because of its importance in building and repairing tissues in the body. As protein helps to build tissue and muscle, it is absolutely vital for growth and development, as well as recovery from injuries. Not having enough protein in your diet can have serious effects on your health, such as muscle loss, fatigue and a massively weakened immune system. The British Heart Foundation recommends the average adult should consume roughly 0.75g of protein per kilo of body weight, placing a particular emphasis on consuming plant based proteins (like seeds) in place of red meat and poultry. The 6 highest protein seeds: While most seeds do contain protein, these are our picks for the top 6, here we’ll cover their protein content, additional health benefits and how to use them: 6. Sesame seeds - 4.8g of protein per 28g Sesame seeds are a staple ingredient in asian and middle eastern cuisine, and with their protein content they should be a staple in your pantry too. While sesame seeds may not have the most protein on this list, they are incredibly easy to use in your cooking, and have a range of other health benefits that make them worth including in your diet. Sesame seeds are not only high in protein, but also zinc, which is hugely important for maintaining a healthy immune system, wound healing and crucially the synthesis of protein. 5. Flaxseed/Linseed 5g of protein per 28g Flaxseed (also known as linseed) can come in two varieties brown, or gold and their nutritional content is typically the same or incredibly similar. Flaxseed is often used as a gluten free substitute for wheat, and contains even more protein. Flaxseed can be ground and turned into flour, sprinkled into smoothies and salads or mixed with water and drank for a quick burst of nutrition. Flaxseed contains a great deal of omega 6 fatty acids, which most seeds do, but it is uniquely high in linoleic acid. Linoleic acid is a type of fatty acid that is vital for maintaining healthy skin, while also helping to keep your immune system healthy and lowering cholesterol. It’s important as you add flaxseed into your diet that you increase your water consumption too, otherwise you could suffer from some digestive discomfort and dehydration as a result of their high fibre content. 4. Chia seeds - 5g of protein per 28g Chia seeds are one of the most popular superfoods in the world, partly due to their high protein content, but also a variety of other nutrients each with their own health benefits. In particular chia seeds are so highly valued because of their status as a complete protein. The term complete protein refers to an ingredient that contains all nine essential amino acids that the body needs but can’t produce itself, and obviously comes with countless health benefits because of this. In particular chia seeds are an amazing way to improve your digestion because of their incredibly high fibre content. Similarly chia seeds are surging in popularity as a tool to assist with weight management, this is because when eaten, the fibre forms a gel like texture in your stomach that leaves you feeling fuller for longer. Chia seeds can be soaked in water or sprinkled directly into food, depending on the texture you would like from them, however for optimal nutritional content it is best to soak your chia seeds in order to speed up the rate of digestion and absorption. 3. Sunflower seeds - 7g of protein per 28g Sunflower seeds contain a whopping 7 grams of protein per 28 grams, making them one of the best seeds in terms of protein content, while also remaining incredibly convenient to cook with and snack on. Sunflower seeds can be roasted to really bring out their nutty flavour, and make them a perfect addition to almost any savoury recipe that could do with some additional texture. Sunflower seeds are also high in healthy fats, vitamin E and selenium. Selenium plays a vital role in antioxidant protection, thyroid health and helps to maintain a strong immune system. 2. Pumpkin seeds - 8.5g of protein per 28g Pumpkin seeds contain a huge amount of protein, and are arguably the most convenient seed to incorporate in your diet. Pumpkin seeds are a great snack on their own, but they really start to thrive when used in salads and soups, particularly when combined with other autumnal vegetables. Pumpkin seeds don’t just contain a vast amount of protein, but also a great deal of vitamin E. Vitamin E is a massively important part of a healthy lifestyle, primarily for its role in keeping our skin healthy and maintaining strong eyesight. 1.Hemp seeds - 9.5g protein per 28g Without a doubt hemp seeds are one of the best seeds in terms of protein content alone. Not only do hemp seeds contain a colossal 9.5 grams of protein (per 28 grams), they are also a complete protein, and so they share a lot of the benefits of chia seeds but with even more protein on top. For those that haven’t cooked with hemp seeds before they may sound a little intimidating, but this is not the case at all. In reality hemp seeds are quite similar to pumpkin seeds, arguably with even more versatility. Hemp seeds can be added raw into smoothies or porridges, or toasted and added into salads, soups and stews. Dive into the world of seeds now: This list mainly focused on which seeds you should eat in regard to protein intake, but the health benefits of seeds don’t stop there, and you shouldn’t limit yourself to the ones we’ve mentioned here. To avoid getting bored of the same flavours again and again, it’s best to mix up the type of seed you’re eating, and how you’re using them. If you’re stumped and looking for some inspiration, we have a large array of seeds available, and countless recipes that will show you how to use them.

Rice is a staple in diets all over the world and with good reason, its countless varieties make it an incredibly versatile ingredient, with each type having their own taste, appearance, texture and most importantly nutritional make-ups. Across the world there are over forty thousand varieties of rice being cultivated, so for now we will focus on the most popular types of rice, how to cook them and their health benefits. Long, short or medium, know your grain In most cases rice can be assigned one of three categories, long grain, short grain or medium grain. As its name suggests, short grain rice is typically smaller and rounder with a starchier texture, making it ideal for rice puddings or sushi. Long grain rice on the other hand is longer and thinner, with a fluffier texture, making it well suited for more general recipes. Finally as expected, medium grain rice fits in between long and short grain, it has a slightly sticky starchy texture like short grain rice, but is shaped more like long grain rice, making it a great ingredient for savoury creamy dishes, like paella or risotto.v Long grain white rice Generic long grain white rice is rice that has had its husk, bran and germ removed, this makes it more easily digestible and provides it with its signature almost shiny white colour. White rice has a very neutral flavour which makes it a great base for building a meal around without overwhelming any other ingredients. However, as white rice has had its bran and germ removed it is less nutritionally well rounded than brown rice, so it is important to balance it with nutritionally complete ingredients. That is not to say that white rice isn’t healthy in its own right, it is still a good source of easily digestible carbohydrates, and if you buy enriched white rice then it can be a good way to increase your vitamin B and iron intake. While it can vary from brand to brand, generally speaking, when cooking white rice follow the ratio of 1 cup of rice to 2 cups of water. Brown rice Unlike white rice, brown rice still has its bran and germ intact, this allows it to retain its fibre, making it slightly harder to digest but much more nutritionally complete. As well as having more fibre, brown rice also provides a lot more magnesium, iron and b vitamins than generic white rice would. Being nutritionally dense is not the only reason to opt for brown rather than white rice, it also has a lower glycaemic index. The glycaemic index is a way of categorising how quickly carbohydrates raise blood sugar levels, so generally speaking the lower a food's glycaemic index is, the better it is for both energy release and heart health. The nutritional power of brown rice is the primary reason for its massive popularity, but its slightly nutty taste and chewy texture makes it much less versatile than white rice, and its cooking time is often longer. Jasmine VS Basmati Rice Both Jasmine and Basmati rice are incredibly popular long-grained and aromatic and white, but their textures and subtle differences in flavour give them very different uses. Basmati rice originates from south asia, and is most commonly used in indian and pakistani cuisines. The rich nutty flavour of basmati rice makes it a great accompaniment to intense spices, and its firm yet fluffy texture goes perfectly with creamy curries and dals. On the other hand, jasmine rice hails from thailand and cambodia, and it has a much more delicate almost floral flavour, and a sticky clumpy texture. It is in this sticky texture that jasmine rice really sets itself apart from other white rices, and is what makes it so well suited to east asian cuisine. Basmati rice has a marginally lower glycaemic index, and contains slightly more fibre making it a little bit healthier than jasmine rice overall, but it is best to use each rice according to the meal you are cooking unless you are purely focusing on their health benefits. It is also important to note that jasmine and basmati rice have different cooking instructions, as basmati rice is hardier it requires soaking before it is cooked, and often needs to be cooked for longer than jasmine rice. Wild rice - why is it so amazing? Wild rice is a type of grass originating from north america, where it was a staple part of native american diets for centuries. Much like generic brown rice, wild rice has a chewy texture and a very rich earthy taste, but it also has the benefit of being incredibly nutritionally balanced. Rich in protein, with a middling glycaemic index, and an abundance of antioxidants, wild rice is arguably more nutritionally well rounded than the majority of traditional rices. As wild rice is so chewy it can be a great help in making any meal more filling, particularly stews and soups but also as a stuffing for vegetables or meats. The two golden rules for cooking rice: ● It is always best to thoroughly wash your rice before you cook it, not just to remove any unwanted debris but also to remove excess starch. Excess starch is often what gives rice an unpleasant sludge-like texture which can derail an entire meal. ● Different ratios of water to rice can drastically alter the texture of your rice, for example when cooking white rice, a ratio of 2:1 (liquid to rice) will produce a softer rice, whereas a ratio of 1:1 will produce a tougher chewier final result. Why you should be cooking with rice more often? Once you understand the advantages and disadvantages of different types of rice, as well as their unique textures and flavour profiles, cooking with rice becomes significantly easier, and a lot more fun! Not only are there thousands of types of rice, there are also countless ways to experiment with them, so whether you’re a master chef or just looking to try new things, using different varieties of rice and cooking them in different ways is a great way to open culinary doors while staying healthy. Rice is a staple in diets all over the world and with good reason, its countless varieties make it an incredibly versatile ingredient, with each type having their own taste, appearance,texture and most importantly nutritional make-ups. Across the world there are over forty thousand varieties of rice being cultivated, so for now we will focus on the most popular types of rice, how to cook them and their health benefits. Long, short or medium, know your grain: In most cases rice can be assigned one of three categories, long grain, short grain or medium grain. As its name suggests, short grain rice is typically smaller and rounder with a starchier texture, making it ideal for rice puddings or sushi. Long grain rice on the other hand is longer and thinner, with a fluffier texture, making it well suited for more general recipes. Finally as expected, medium grain rice fits in between long and short grain, it has a slightly sticky starchy texture like short grain rice, but is shaped more like long grain rice, making it a great ingredient for savoury creamy dishes, like paella or risotto. Long grain white rice: Generic long grain white rice is rice that has had its husk, bran and germ removed, this makes it more easily digestible and provides it with its signature almost shiny white colour. White rice has a very neutral flavour which makes it a great base for building a meal around without overwhelming any other ingredients. However, as white rice has had its bran and germ removed it is less nutritionally well rounded than brown rice, so it is important to balance it with nutritionally complete ingredients. That is not to say that white rice isn’t healthy in its own right, it is still a good source of easily digestible carbohydrates, and if you buy enriched white rice then it can be a good way to increase your vitamin B and iron intake. While it can vary from brand to brand, generally speaking, when cooking white rice follow the ratio of 1 cup of rice to 2 cups of water. Brown rice: Unlike white rice, brown rice still has its bran and germ intact, this allows it to retain its fibre, making it slightly harder to digest but much more nutritionally complete. As well as having more fibre, brown rice also provides a lot more magnesium, iron and b vitamins than generic white rice would. Being nutritionally dense is not the only reason to opt for brown rather than white rice, it also has a lower glycaemic index. The glycaemic index is a way of categorising how quickly carbohydrates raise blood sugar levels, so generally speaking the lower a food's glycaemic index is, the better it is for both energy release and heart health. The nutritional power of brown rice is the primary reason for its massive popularity, but its slightly nutty taste and chewy texture makes it much less versatile than white rice, and its cooking time is often longer. Jasmine VS Basmati Rice: Both Jasmine and Basmati rice are incredibly popular long-grained and aromatic and white, but their textures and subtle differences in flavour give them very different uses. Basmati rice originates from south asia, and is most commonly used in indian and pakistani cuisines. The rich nutty flavour of basmati rice makes it a great accompaniment to intense spices, and its firm yet fluffy texture goes perfectly with creamy curries and dals. On the other hand, jasmine rice hails from thailand and cambodia, and it has a much more delicate almost floral flavour, and a sticky clumpy texture. It is in this sticky texture that jasmine rice really sets itself apart from other white rices, and is what makes it so well suited to east asian cuisine. Basmati rice has a marginally lower glycaemic index, and contains slightly more fibre making it a little bit healthier than jasmine rice overall, but it is best to use each rice according to the meal you are cooking unless you are purely focusing on their health benefits. It is also important to note that jasmine and basmati rice have different cooking instructions, as basmati rice is hardier it requires soaking before it is cooked, and often needs to be cooked for longer than jasmine rice. Wild rice, and why it’s amazing: Wild rice is a type of grass originating from north america, where it was a staple part of native american diets for centuries. Much like generic brown rice, wild rice has a chewy texture and a very rich earthy taste, but it also has the benefit of being incredibly nutritionally balanced. Rich in protein, with a middling glycaemic index, and an abundance of antioxidants, wild rice is arguably more nutritionally well rounded than the majority of traditional rices. As wild rice is so chewy it can be a great help in making any meal more filling, particularly stews and soups but also as a stuffing for vegetables or meats. The two golden rules for cooking rice: ● It is always best to thoroughly wash your rice before you cook it, not just to remove any unwanted debris but also to remove excess starch. Excess starch is often what gives rice an unpleasant sludge-like texture which can derail an entire meal. ● Different ratios of water to rice can drastically alter the texture of your rice, for example when cooking white rice, a ratio of 2:1 (liquid to rice) will produce a softer rice, whereas a ratio of 1:1 will produce a tougher chewier final result. Why you should be cooking with rice more often: Once you understand the advantages and disadvantages of different types of rice, as well as their unique textures and flavour profiles, cooking with rice becomes significantly easier, and a lot more fun! Not only are there thousands of types of rice, there are also countless ways to experiment with them, so whether you’re a master chef or just looking to try new things, using different varieties of rice and cooking them in different ways is a great way to open culinary doors while staying healthy.

What are whole grains? Whole grains are among some of the healthiest wholefoods you can eat, but what exactly do we mean by whole grains? Whole grains as you might have guessed are a type of grain, but specifically those that still have their germ and bran, unlike their refined counterparts. Generally speaking whole grains come in three main categories; cereals like wheat or rice, minor cereals like millets and pseudocereals like quinoa or buckwheat. For now we’ll focus on the healthiest and most popular whole grains, but there are plenty of varieties to explore and experiment with! Quinoa - the superfood you need in your kitchen. Originating from South America, quinoa has been grown for thousands of years, but only seems to be getting more and more popular, and with good reason. Unlike most other whole grains quinoa is a complete protein, meaning it contains all nine essential amino acids that the body needs but cannot produce itself. This can be particularly important for those on plant based diets, as some of these amino acids, like lysine can be incredibly hard to find in plants. Not only is quinoa an amazing source of protein, iron and fibre it also has strong anti-inflammatory properties that make it truly unique when compared to other grains like rice or couscous. Alongside quinoa’s incredible nutritional makeup, it is also naturally gluten free so it can be a great healthy alternative for those who are celiac or gluten intolerant. Oats - a perfect whole grain for long lasting energy. Oats are a classic healthy breakfast staple, whether in overnight oats or a more traditional porridge, they are famed for its ability to keep you feeling full and energised all through the day. However oats actually have countless health benefits alongside satisfying your appetite. Oats have incredibly high levels of fibre, which is obviously great for digestion, but in particular they contain the hard to come by beta-glucan which is exceptionally good for heart health. Similarly, the low glycaemic index of oats makes them a great tool for keeping your blood sugar on track, and their slow burning energy release means they can even help with weight loss! Brown rice, and why you need it in your diet: Brown rice is one of the best whole grains you can incorporate into your diet, especially since it is so easy to swap out white rice in favour of the healthier option. Brown rice is so much healthier than white rice because of the amazing nutritional content of its bran and germ, which makes it better for you in pretty much every way. Firstly, brown rice has a significantly higher fibre content than white rice, which makes it infinitely better for digestion and gut health. Secondly brown rice contains more iron, magnesium, b vitamins and oxidants than white rice. Thirdly and most importantly, brown rice has been shown to help with weight management and reduce the risk of heart disease and type two diabetes! The best time to incorporate whole grains into your diet is now: The overwhelming health benefits of these whole grains should make them a high priority for anyone looking to live healthily, and swapping over to them is remarkably easy. There are also countless more whole grains waiting for you to try, so don’t feel limited to stick to the ones mentioned above, we even have recipes available here to show you how to really get the most from your whole grains. Whether this is your entry point into healthy eating, or you’re just trying to make even more improvements to your diet, whole grains are definitely the way to go!

Whether you’re a master chef or a beginner, whole grains can initially seem intimidating when it comes to home cooking. However, in reality whole grains are surprisingly simple, and so versatile you’ll be using them, without thinking, in no time. To start with we’ll go through the most popular whole grains, how to prepare them and some basic recipe ideas. Quinoa, perfect for salads, soups and stews : Quinoa is a fluffy and light pseudo grain hailing from South America that makes for a perfect gluten free alternative to couscous or a healthier alternative to rice. Quinoa is prepared in a fairly similar way to rice, if anything it is even easier, as you don’t necessarily need to worry too much about adding water or salt. Much like rice, the ratio of quinoa to water you choose to use will affect its texture, so you can tailor it for whatever a particular dish requires. If you choose to add more water, your quinoa will have an almost mushy texture, and if you choose to add less water you’ll have a drier final result. How to prepare quinoa: 1. Combine one cup of quinoa with one cup of water (this will provide the fluffiest final result) in a pan or rice cooker. 2. Bring the water to a boil, then cover and simmer for 15-20 minutes. 3. Turn off the heat and let the quinoa rest for 10 minutes. 4. Once the quinoa looks translucent, fluff it with a fork and serve! Quinoa can be quite bland on its own, as it only has a subtle nutty flavour so it is always best to serve it either with a flavourful dish, or use a strong dressing to really make the most of it. We recommend this delicious pistachio and quinoa salad as a starting point. Oats, great for baking into sweet treats or making the perfect healthy breakfast: Oats are one of the most versatile whole grains you can have in your pantry, but they are actually also one of the simplest to cook with. Porridge is perhaps one of the most typical uses of oats, and there are countless recipes for great healthy versions of it (we recommend this one) but there are a few things to avoid when making porridge. Pitfalls to avoid when making porridge: ● Use the correct water to milk ratio - you can easily make your porridge thicker or thinner by adding more or less milk, but it is important to balance the two to avoid making either a soupy mess or a chunky disaster. ● Keep the porridge on a medium heat - avoid going any higher otherwise you’ll run the risk of burning the oats and ruining your pan! ● Make sure to spice it up - adding spices like cinnamon and nutmeg is an amazing way to make your breakfast more flavourful without ruining its health benefits and avoiding making a bland final result. Overnight oats are another delicious and healthy way to start the day, and although they need more time to prepare they are just as simple, we recommend adding berries and almonds for an even better final result. As mentioned above, oats are also a great ingredient in baking, and they can really help to add both texture and flavour to pretty much any baked dish, so don’t be afraid to experiment! For a sweet (but healthy) treat we recommend these buckwheat flour banana muffins with oats. Brown vs wild rice - superstar carbohydrates: Brown rice and wild rice are both incredibly healthy carbohydrates, despite their names they are actually very different, in flavour, texture and preparation. Wild rice is typically longer and skinnier than brown rice, and most importantly, much chewier. This makes wild rice more appropriate for dishes where you really want to bulk out the texture while also keeping it healthy. Brown rice on the other hand is a lot lighter by comparison, so it is less likely to dominate the meal and won’t alter the texture too drastically. How to prepare wild rice As wild rice is technically a grass rather than a rice it requires a significantly longer cooking time, so it's best to keep this in mind when cooking with it. 1. Rinse the wild rice thoroughly to remove any excess starch and avoid a sludgy final result. 2. Using a ratio of around 3.5 cups of boiling water to every 1 cup of wild rice combine the two in a pan. 3. Bring the rice back down to a simmer for around 50 minutes or until all of the grains have popped 4. Take the rice off of the heat and leave to rest for 5-10 minutes 5. Fork through the grains with a knob of butter and serve! While wild rice does have a stronger flavour and more dominant texture than brown rice it is still best to serve it with something flavourful. How to prepare brown rice: Brown rice is a lot more simple, but the cooking times do vary based on the length of grain, so it’s always best to check the packet if you’re unsure. 1. Rinse the rice thoroughly to remove any excess starch (as you would with wild rice). 2. Using a ratio of 2:1 water to rice, combine the two with a pinch of salt in a large pan (although this ratio can be tailored to the specific dish you’re making). 3. Bring the rice to a boil, then reduce to a simmer for thirty minutes or until all of the water is absorbed. 4. Remove the pan from the heat and leave the rice to stand for ten minutes. 5. Fluff the rice with a fork and serve! Why not get started cooking whole grains now: Hopefully by following these tips and suggestions the prospect of incorporating whole grains into your home cooking seems less daunting. By cooking and eating healthily you’re bound to notice the difference in no time, and soon you’ll be reaching for whole grains without a second thought. If you’re ever stumped you can always check our recipe page for even more advice!

What is Gluten? Gluten is a group of proteins found in grains such as: Wheat, Barley, Rye and Oats. Oats do not naturally contain gluten; however, they can be cross contaminated with gluten when processed Gluten is a protein that is added to many foods for a range of reasons: To add elasticity, flavour, texture, shape, and to help make food rise. It is not an active ingredient; an activation or chemical reaction takes place when wheat flour is mixed with water. How does gluten affect the body? For most people, gluten is completely safe to eat. Nonetheless, gluten is not always tolerated by everyone’s body. Some people can be born with (or develop) Celiac Disease or an intolerance/sensitivity to gluten. This is where your immune system attacks your digestive system, causing uncomfortable symptoms from mild to severe. Others can have a wheat allergy, where there is a similar immune response to the proteins in wheat specifically. Gluten can also be an issue for people who have thyroid issues. The gluten protein (Gliadin and Glutenin) closely resembles the same protein found in the thyroid gland and the body can mistakenly attack this, causing similar issues to celiac disease. Gluten-free baking? Luckily, we live in a world where there are plenty of gluten-free alternatives to eat and cook with. Yet, when it comes to baking, you might be wondering- how do you not use wheat flour when that is half the recipe? Gluten-free flours: Rice, almond, coconut, tapioca, cornstarch, teff, sorghum, buckwheat and even potato flour. Finding the gluten-free flour source is the smallest problem in baking. What you have to consider is how you are going to mimic the structure of gluten with your alternative flour. This all depends on what you are baking. Let us take gluten-free bread for example, bread has a thick and dense texture, so brown rice flour would be a good option as rice flour as it is versatile in its structure. Then compare this to light, thin pastry, a good gluten-alternative would be tapioca flour as it has a fluffy starchy structure. (For more information on wheat-free flours, look to Whole Food Earth) What is flourless baking? The clue is in the name, flourless baking is baking without any flour. This may seem strange and impossible at first, however, with a little bit of research you will realise baking flourless is pretty possible, simple and easy. When considering a gluten-free diet, knowing some flourless recipes in gluten-free baking will help you adjust to it, without worrying about knowing how to blend alternative flours for different recipes. And if you are not up to scratch with your gluten-free organic flour yet, this makes it even easier. The biggest considerations to have in flourless baking is how to create the same reactions (binding, fluffiness, textural changes, moisture, specific shapes and structures) that flour makes. As well as, thinking what ingredients will do this together. Some great base ingredients for these recipes include: Eggs Versatile cooking options- sweet and savoury Strong structure that holds ingredients together Moist, smooth, light texture Nuts/Nut Butter Strong flavouring Satisfying and versatile texture Strong, dense structure Chocolate Rich flavour Fat create moisture Fat acts as a binding agent Yoghurt Moisture Binders for creamy, smooth texture Works well with eggs Fruit Mashed- creature moisture and binds Natural sweet flavouring Satisfying texture Gelatine Firm, smooth texture Binds and sets mixtures Creature and stabilises structures Do all grains contain gluten? When searching for gluten-free grains you have to be careful with identifying the ingredients. The biggest grains to completely dodge are Wheat, Barley, Rye and Triticale as they all contain gluten. They should all show up in bold font on the ingredients list as gluten is a large known allergen. Be careful when looking at your ingredients, even if they don’t include these wheat products as there can be a chance of cross contamination. This tends to be mentioned on the packaging or in the list of ingredients. Some important gluten-free grains to note are: Rice, Quinoa, Corn (Maize), Millet, Buckwheat, Teff, Sorghum, Amaranth, Tapioca, Arrowroot and Chia Seeds.

Oat Flour Oats are a versatile ingredient used in cooking and baking. Oats are a filling addition to meals and a great pick for sweet and savoury dishes. When using oats as an alternative for gluten- induced flour, it comes with plenty of positives. Oat flour is a common supermarket flour, with organic options in farm shops and whole food shops. However, oat flour is fairly easy to make at home with the right equipment. If you have a bag of ground oats and an electric blender at home, you are three quarters of the way there already. Oat flour is a great alternative for plain flour as it has a soft and fluffy cake texture, like the consistency of most cakes. Oat flour will rise slightly on its own, but needs an addition of baking soda for high-rise recipes like bread, scones, and cakes. With its fluffy texture, oat flour can make some great sweet or savoury recipes. For all the sweet tooth bakers here are some simple yet effective ideas: Oat flour in your crumble recipe can transform the dessert to include a gluten-free crumble topping with a sweet, toasted flavour on top of the tasty baked fruit choice. For the bakers with a preference on texture, oat flour can give you chewy, crispy cookies, taking you back in time to the 19th century when they first became a hit. Oat muffins and oat pancakes are a great new breakfast choice. Incorporating fresh fruit, yoghurt, and some chocolate chips for extra sweetness. When considering the common ‘full’ effect oats have, oat protein balls are a great snack to include in your everyday diet. Buckwheat Flour Deriving from the Buckwheat grain, this flour is nutrient rich with plenty of health benefits to help with your physical diet. Filled with fibre, buckwheat flour is great for most savoury dishes and some sweet ones also. Buckwheat flour has a distinct earthy and nutty taste and to some people's opinion can have a bitter aftertaste. Buckwheat, alike oats, have a great filling effect. This flour is a great option to use for satisfying breakfasts and lunches to keep you fuller for longer. The grain itself is a great alternative to quinoa, flax, amaranth, and polenta. However, when converted to a flour, Buckwheat is great to make rice and noodles. By mixing the dark flour with herbs and eggs. You can make plenty of tasty pastas. Despite its distinct taste, Buckwheat can be used in sweet bakes. Its earthy and nutty flavours work extremely well with Banana. So, pancakes, muffins and cakes with banana, peanut butter and dark chocolate are a must for the sweet tooth trials for this flour. Note to self: Be careful with allergens when considering Buckwheat an ingredient. Though it does not affect celiacs, it is a pseudo cereal, so any intolerances to grain should be examined. Sorghum Flour Another pseudo grain to add to this list is Sorghum. Also known as ‘Jowar’ flour, Sorghum flour is an extremely popular gluten-free flour in the baking world, as it has a lovely, sweet taste. Sorghum has a low elasticity and is an exceptionally light and fluffy flour, so the simpler the recipe, the better. Similarly to Oats and Buckwheat, Sorghum flour wheat is a great flour to use in pancakes and porridges. Mixed with a starch to kick awake the raising element, Sorghum can be used to make sourdough breads, pizza bases, cakes and muffins. When thinking about its natural sweetness, Sorghum can be a great ingredient for sweet sauces in lots of puddings and desserts. It works particularly well in baked sauces (in dishes with chocolate, cinnamon, tart fruit, and syrups) highlighting its sweet touch. Be careful how much Sorghum you use at a time, as it can have a bitter aftertaste when used in significant quantities. Teff Flour This Ethiopian food source has been an extremely popular grain for centuries. This staple grain was converted into a flour and is now used for recipes that are sweet and savoury. Teff flour has underlying nutty flavour, it has great sources of fibre, minerals and vitamins too. Take note- Teff does absorb lots of water when being cooked, so look at for those water ratios in your recipes, you may need to replace some liquids! Teff flour can make some great meals including: pancakes, pizza crusts, waffles, fritters, porridge, cookies, and muffins. As a grain alone you can add teff into salads, falafels, roasted vegetable plates, and veggie burgers. Since the teff grain derives from Ethiopia, why not try and make the traditional teff flatbread called ‘Injera.’ Amaranth Flour Another pseudo-grain to consider is Amaranth. This flour comes from grinding the seeds from the Amaranth plant. This grain is similar to Quinoa. Amaranth flour has a rich nutrient count with minerals such as: Iron, magnesium and calcium. Amaranth is also high in protein, therefore giving its state a strong structure for meals. The naturally earthy/nutty flavouring this flour makes it perfect for bread-based meals. Tortillas, pizza bases, pizza crusts, savoury pancakes flatbreads and nutty bread. Amaranth gives a dense texture so have a think when you are pairing it with other foods. Rice Flour Rice and rice flour is a very popular option for gluten-free cooking as well as in Asian cuisines. This flour has a light texture, and mild natural flavouring, making it perfect for cooking, baking, frying and roasting. There are two types of flour (white and brown) that differ in colour and texture. White rice flour is perfect for baking as it has a lighter texture. Brown rice flour is whole grain and can be used in more savoury meals because of its coarse but hearty texture. In Asian tradition, rice flour is predominantly used to make noodles, pastas and dumplings. However, it is also commonly used in sauces and stews as a thickening agent. Similar to the lists seen throughout this article, rice flour can be used in most meals. With its lighter texture it is popular to mix and match it with other gluten-free flours to balance out texture for more specific meals in baking. Uniquely, rice flour also makes for a great frying batter! Whether is frying meats, sea food or adding crispness to your carbs and vegetables, rice flour can do it all. Take note- Rice flour is high in carbohydrates rather than proteins, so if you count your calories, its best you take this into consideration if rice flour becomes an essential part of your diet. Almond Flour Created by blending blanched almonds, this flour is a great healthy alternative for many wheat flours. Almonds are a super-food nut with so many benefits to help the human body. To name a few: monounsaturated fats, omega-9 fatty acids, plant-based proteins, fibres, low-glycaemic index, calcium, iron, magnesium and Vitamin E. These nutrients and minerals are great for keeping cardiovascular issues at bay, keeping your blood sugar levels normal and improving your digestive health. Almond flour has a soft, light texture and a naturally sweet/nut flavouring, therefore, making it perfect for baked goods. Pancakes, cookies, brownies, banana bread, muffins, fruit bars, cakes and cinnamon rolls, this flour ticks boxes for a variety of dietary requirements. Almond flour can be great for those with gluten intolerances, celiac disease, or for those on a Keto/Paleo diet. Almonds are a type of nut, so this flour is not suitable for those with a nut allergy. Potato Flour Potato flour is used with whole potatoes that are dehydrated and ground to make a fine powder. This is not to be confused with Potato Starch, which uses extracted potato starch. Potato flour can make some well-structured meals with a satisfying texture: Pancakes, muffins, banana bread, dumplings, pizza dough, cakes and gravies. Potato flour is amazing for retaining moisture, preventing meals from going dry, crumbly and going off quicker. This ability is all because of its high starch content. The starch (80-85%) creates great thickening and binding properties for foods. This flour has some essential nutrients and minerals to support the body: Iron, potassium and vitamins C and B. These minerals work hand-in hand to help support the muscles, immune system and energy levels. Potato flour is high in energy, so it is a great pick for a meal that will keep you going for a long-time. However, potato flour tends to be high in carbohydrates rather than proteins, so if you count your calories, its best you take this into consideration if it becomes an essential part of your diet. When searching for the best gluten-free flours for baking and cooking always look out for the organic options in local farm shops and even whole foods online store. Take note: Though the flours above are gluten-free be careful to check that the rest of your ingredients are gluten-free too.

Oats are a classic staple of most childhood mornings as a traditional breakfast food, but did you know that they are actually an incredibly healthy wholefood. Oats are among the healthiest foods you can eat, high in fibre, protein and a wealth of vitamins and minerals they really are hard to beat. What are the types of oats? Whole or jumbo oats, which are the least broken down, and therefore take longer to cook. Rolled oats, which have been roasted, steamed and flattened to remove the outer shell. Oatmeal, which has similarly been roasted, steamed and flattened, but is ideal for making porridge. Broadly speaking these oats all have similar nutritional contents, although roasting and steaming oats can very slightly reduce this. Due to their similarities, it is often best to pick oats based around what you will use them for (while also taking the health benefits into consideration). Do oats improve digestion? Oats are also packed full of insoluble and soluble fibre (both of which are very healthy) Insoluble fibre is great for aiding digestion, while soluble fibre helps to lower cholesterol and improve heart health. As well as the obvious digestive benefits, the high fibre content in oats has been shown to help establish healthy gut bacteria, and generally maintain a healthy gut microbiome. Why oats are the perfect breakfast? One of the reasons oats are primarily used as a breakfast food is because of their low glycemic index and slow releasing energy. The glycemic index refers to the speed at which carbohydrates raise glucose levels in the blood, the lower the score the slower the release of energy. The slow release of energy means that oats really can keep you powered from breakfast until lunch, without crashing in the late morning.Not only will oats keep your energy levels high, they will also make you feel fuller due to their beta glucan content. Beta glucan is a specific type of hard to find soluble fibre, which increases the water absorption in your body, this creates a feeling of fullness and helps to stop overeating, which when combined with the long lasting energy of oats makes them a really useful weight management tool. The incredible nutritional benefits of oats Oats also contain vitamins B1, B2 and inositol. Vitamin B1 (also known as thiamin) provides a boost to the nervous system, while also helping to facilitate the slow releasing energy mentioned above. Vitamin B2 (also known as riboflavin) is great for helping to maintain healthy skin and hair, while also helping to provide a strong nervous system. Inositol is unique, in that it is technically a sugar rather than a vitamin, but it helps the body to process insulin. Oats are a unique superfood, as they are not only a naturally gluten free and vegan source of protein, but they are also incredibly affordable. The amount of protein in oats is often understated in favour of its fibre contents, however dry oats actually contain around 26 grams of protein per cup! Why everyone should keep oats in their pantry? The overwhelming health benefits of oats combined with how simple they are to cook with, make them an ideal part of any balanced diet particularly for those who are struggling with their protein or fibre intake. As well as the obvious use of oats as a breakfast food, oats are also an incredibly useful ingredient for any aspiring baker adding texture, flavour and a litany of health benefits to pretty much any dish you can think of.

It’s never too late to start eating more healthily, whether you’re incorporating more fresh fruit and veg into your diet or adding delicious nutrient packed wholefoods to your shopping basket. Healthy eating doesn’t have to be boring, and it is easy to add flavourful ingredients to your cooking while avoiding heavily processed rubbish. Here are our picks for the best healthy products you should add to your shopping list. Buckwheat Buckwheat is a phenomenal superfood, loaded with antioxidants, fibre and protein it is a must have for any healthy pantry. Despite the name, buckwheat is not actually a grain nor is it related to wheat but rather a seed of a plant similar to rhubarb and sorrel. Much like quinoa, buckwheat is a complete protein, containing all 9 essential amino acids, that can be incredibly hard to find outside of animal based proteins. Alongside its incredible protein content, buckwheat is also rich in manganese, copper and phosphorus, all of which are vital in maintaining healthy bones. Not only is buckwheat so nutritionally well rounded, but it is also an incredibly easy to prepare ingredient, and a great rice or even porridge alternative. Lentils Lentils are a perfect addition to any healthy diet, particularly if you are looking to increase your protein and iron intake while remaining plant based. Low in carbohydrates and saturated fats, lentils really have no downside, their high phosphorus, calcium and B vitamin content really elevate them to an incredibly well rounded protein. Lentils are also incredibly versatile, helping to bulk out sauces and curries in place of animal proteins, while also being a staple ingredient in its own right, particularly in Indian and Mediterranean cuisines. Black Beans Black beans have an incredible amount of antioxidants that alone justify their place on your shopping list, however they also contain a great deal of protein and fibre to really help them stand out as an excellent wholefood. The main source of antioxidants in black beans are the anthocyanins that give them their signature black colour (also found in blueberries, blackcurrents and red grapes). Alongside their terrific antioxidant contents, black beans also have a very low glycaemic index, which means that once eaten their energy is very slowly released to keep you fuelled for longer and minimise the need for snacking in between meals. Almonds Almonds are incredibly popular all over the world, primarily for their distinctive sweet “marzipan” flavour, however they are also one of the healthiest nuts you can buy. Packed full of healthy essential fatty acids, almonds are a great way to reduce your low density lipoproteins (also known as bad cholesterol) while also significantly reducing appetite. Almonds also contain riboflavin and L-carnitine, two nutrients that are vital for brain health. If their health benefits weren’t enough, the sheer number of uses for almonds should be. From snacking straight from the bag to baking to milk alternatives, there isn’t much that almonds can't do. Avocados Avocados are a truly brilliant fruit, not only are they a delicious (and trendy) breakfast, they are also remarkably healthy. Avocados themselves contain numerous antioxidants, however the fatty acids they contain also aid in the absorption of fat soluble nutrients from other foods. Avocados also contain lutein, a much needed antioxidant used to support your eyesight, as well as omega 9 fatty acids that have been shown to help reduce the risk of heart attacks and even dementia! Alongside all of these subtle benefits, avocado is also incredibly easy to cook with, and is often a perfect accompaniment to a main meal, or as a healthy snack in its own right. Kimchi Kimchi is a korean food consisting of fermented cabbage, salt and chilli flakes (sometimes with fish sauce, although this varies), and it really is one of the healthiest fermented foods you can eat. Possibly best known for its benefits towards gut health, kimchi is a great source of probiotics and fibre. As well as its incredible probiotic content, kimchi is also a great source of vitamins A,B,C and K, as well as phosphorus, calcium and iron. However, like most fermented foods, kimchi can be quite high in salt, so it is important to balance your consumption of it carefully. Dates Dates are a delicious healthy fruit that is a great alternative to a sickly sweet dessert. Dates are obviously packed full of fibre and great for digestion, however they also have a great abundance of vitamins and minerals. Rich in potassium, magnesium and copper, dates have been shown to significantly aid both gut and heart health. While dates might be best known as an ingredient in or alternative to desserts, they are also an incredibly useful ingredient for counteracting acidic foods, making them a perfect accompaniment to a salad or cheese board. Oat Milk Possibly the most popular dairy milk alternative, oat milk is an excellent vegan option, in both drinks and cooking. Not only is oat milk suitable for vegans however, it also comes with a litany of health benefits that makes it a worthy replacement of cow's milk. Vitamin B can be quite hard to obtain on a vegan or plant based diet, but luckily oat milk contains vitamin B2 and B12, which is vital for our red blood cells. As oat milk is obviously made from oats, it also has a great deal more fibre than traditional dairy milk, while also having absolutely zero cholesterol. Tofu Tofu (or soya bean curd) is a pantry must have, made from condensed soy milk, tofu is an exceptional source of protein. Much like buckwheat and quinoa, tofu is a plant based complete protein, and is possibly the closest (nutritionally) that one can get to animal based proteins. However not only is tofu nutrient and protein dense, it is also an incredibly versatile protein. On its own tofu is essentially flavourless, which may sound like a disadvantage but in reality this allows tofu to take on the taste of whatever it is marinated in, making it a perfect meat substitute for almost any dish. Whilst a block of tofu can be a little overwhelming to those who haven’t cooked with it before, it is actually deceptively easy. For the best results I recommend making sure the tofu is sufficiently drained, and leaving it to stand for a significant amount of time before seasoning and cooking however you’d like. These products are a perfect starting point for supercharging your diet with nutrients. However there are thousands of delicious wholefoods that will leave you feeling healthier and make your cooking taste even better, all without breaking the bank.

Beans are one of the most widely consumed foods in the world and a staple of countless cuisines, primarily because of their versatility and exceptional nutritional content. The word bean refers to the seed of any plant in the legume family, and so there are thousands of varieties each with their own uses and health benefits, but for now we’ll focus on the most popular types, their nutritional content and a general guide for how to prepare fresh or canned beans. The most widely used types of beans Chickpeas (also known as garbanzo beans) are one of the healthiest beans you can eat! Packed full of protein and fibre, chickpeas also contain vitamins A, B1, B2, B3, C, D and E making them incredibly nutritionally well rounded. Traditionally chickpeas are used in Middle Eastern and Mediterranean cooking in dishes like hummus or falafels, however they are also a great meat substitute for those on a plant based diet. Kidney Beans are native to Mexico and Central America, and so it’s no surprise they are a core ingredient in Mexican cuisine, however they also feature heavily in South Asian dishes. Not only are kidney beans a great way to increase your protein intake, they also contain various vitamins and minerals, including vitamin K and C. Black beans are most commonly used in Latin American cooking and as a very versatile meat substitute for vegans and vegetarians. High in fibre and protein, black beans are a great food to keep you filling full in between meals due to their very low glycaemic index. Lentils are one of our oldest food sources, and they remain a great addition to any healthy diet to this day. Originally from Asia and North Africa, lentils have become a fundamental part of Indian, Greek and Mediterranean cooking. Butter beans originate from central america, but are incredibly popular globally. Not only are they great for bulking up a stew, curry or casserole because of their “meaty” texture, they also contain a wide multitude of vitamins and minerals, as well as a great deal of protein and fibre. Soya beans have possibly the most uses out of all. Traditionally grown in Asia (but also found in Brazil) soya beans are used to make tofu, tempeh and miso. Unlike many other beans, it is also common to eat soya beans before they are fully grown, while they are still in their pod, commonly known as edamame beans. Despite being from the same plant, edamame beans actually contain even more vitamin K than soy beans do. The nutritional benefits of beans It’s well known that beans are among the healthiest foods you can eat, however it is important to note that some are better than others in regard to their specific nutritional contents. Below are the essential nutrients that beans contain, what specifically the more obscure vitamins and minerals do, as well as which beans are best for which nutrient group. The majority of beans are packed full of protein, however some stand out as the best option to easily increase your protein intake. Soy beans (once boiled) have a whopping 17g of protein per 100g serving, and borlotti beans have an incredible 23 grams! The high protein content of beans makes them all the more important to those of us that may struggle to obtain it elsewhere in our diets, in particular vegetarians and vegans. Beans (and pulses in general) are an amazing source of soluble and insoluble fibre. Insoluble fibre (mostly found in the skin of the bean) is great for digestive health, while soluble fibre aids heart health by lowering cholesterol. Haricot beans in particular are full of fibre, yet also low in fat and calories. Different types of beans contain different vitamins and minerals, so it’s important to vary your intake to fully balance your diet. Chickpeas (as mentioned previously) contain vitamins A, B1, B2, B3, C, D and E, which help with inflammation, calcium intake and even iron deficiency. Kidney beans are rich in vitamin K, which is needed for blood clotting to help heal wounds. Black beans are not only a great source of vitamins, but also antioxidants, mainly because of their high concentration of anthocyanins. Beans are an incredible slow release energy source, this is because of their low glycaemic index. The glycaemic index essentially ranks carbohydrates by how much they raise blood sugar, and thus how quickly their energy is absorbed into the bloodstream. While glycemic index alone is not an indicator of how healthy a food is, it does effectively show how long a certain food can keep you “powered for”. Black beans have a very low glycaemic index of just 30, meaning they will keep you feeling fuller for longer in between meals. The low fat content of beans, combined with their glycaemic index makes them a great appetite management tool, and the regular consumption of beans has even been shown to help fight obesity! While beans are low in fat, some beans are rich in essential fatty acids. Mung beans especially are a great source of omega 3, which improves circulation, lowers blood pressure and helps to lower cholesterol. Typically omega 3 is found in oily fish, so for anyone that struggles to include fish in their diet beans are incredibly healthy and convenient. Fresh vs Canned Beans Both canned and fresh beans are incredibly healthy, and most of the time the decision between canned and fresh beans boils down to convenience, however fresh beans often avoid the preservatives and additives that can sometimes be found in their canned equivalents. Whilst the preparation of fresh beans can seem intimidating at first compared to the convenience of canned beans, it is deceptively easy. Generally speaking, to prepare most fresh beans they simply need to be soaked overnight before being boiled for roughly 30 minutes the next day. However if you are short on time there is no absence of healthy organic canned beans available provided you read the ingredients carefully. So why do you need beans on your shopping list? Beans are a truly incredible source of nutrients, each with their own uses, flavours and benefits they really are a must have in any well stocked healthy pantry. Whether you are eating fresh or tinned beans they are a wonderful way to make sure your diet is balanced while adding a great taste and texture to whatever you have them with.