Baking & Cooking

Boo! Easy and scary (not so scary) cake for a Halloween party.

Super moist and fruity Christmas cake.

This gravy is dairy-free and meat-free. Perfect to pair with nut roast, baked potatoes and roasted veggies.

These delicious stuffed dates are perfect for a healthy Christmas starter or treat.

Super easy Christmas cake with raisins. Fluffy and delicious, ready in less than an hour!

These energy bites are a healthy treat option for Christmas! Made with prunes, walnuts, cocoa and rum, packed with antioxidants and fibre. These truffles are also dairy-free, vegan, have no refined sugars. This recipe is all you need if you're looking for healthy snacks!

Healthy, delicious and cosy dessert for winter! With extra fibre from oats and flaxseed, it can be as well a great breakfast option.

Lighter than apple crumble, but same way tasty. Baked apples stuffed with nuts, oats and spice are simply delicious. This cozy winter dessert is very easy to make at home.

Super easy, delicious cookies, with a touch of ginger and cinnamon. These Christmas Biscuits are the perfect festive treat for the whole family.

This gingerbread spice mix is perfect for gingerbread Christmas cookies and cakes. It will also make a great homemade Christmas gift for those who love cooking.

Warming and comforting soup made with super nutritious sweet potatoes providing you with lots of vitamins. Perfect for winter days lunches and dinners.

This salad packs a real healthy punch! Sauerkraut and beets, plus some winter spices for an extra flavour. Low in calories, loaded with folate, iron, vitamins and minerals.

How is Potato Starch Made? Potatoes are well known for their healthy carbohydrates. Also known as ‘Starch’ (Polysaccharide), this side of a raw potato can be turned into a completely different ingredient. ‘Potato Starch’ is extracted from crushed, raw potatoes. The starch grain is released from the destroyed cells and either separated through a hydro-cyclone or dried out on its own as a solution. After this process, the once potatoes, become a white, powdery potato flour, full of spherical granules. Is Potato Starch Gluten-Free? Since potatoes are a root vegetable, organic potato starch is naturally gluten-free. Gluten is a protein found in the wheat plant and other types of grain, meaning they have no connection to one another. Those who suffer from ‘Coeliac’ disease, or choose to live a gluten-free diet can use potato starch as a wheat-free flour in lots of cooking recipes. How Does Potato Starch Work? Potato Starch in general, is used to make things like- pasta, bread, tortillas, pastries, noodles, and cereal grains. However, it has other uses too. The ingredient can be used as a thickener (sauces, soups, stews, and desserts) as well as a creamy batter for frying and baking sweet and savoury foods. Paste- Thickening Agent You can easily make wet potato starch at home. To use potato starch as a thickener, you start by dissolving your starch granules in cold water. This will allow your starch to become a smooth gel when it is gelatinised. NOTE: Not dispersing the starch in cold water at the start of your cooking could leave you with a clumpy gel as your overall thickener. After leaving the particles in cold water, you can heat them up in hot water, or whatever liquid you are cooking at that point in time. Potato starch has a better water-capacity (great for doughs) than its contender- Cornstarch. Potato Starch leaves you with a gel that is more translucent, silkier, and has a more neutral flavouring compared to corn. However, this starch has a lower gelatinization temperature, so it thickens quicker when it is hotter. NOTE: Keep an eye on your heat, if the temperature is too hot for too long, the potato starch will not absorb the water properly and its binding effect will be ineffective. Leave thickening to the end of your cooking so it has a perfect short period of heat. Crispiness In baking and frying, less is more. Adding potato starch gradually to your cooking will allow for a good structure and smooth texture overall. Adding too much too quickly (or too much in general) will give the starch a very crumbly texture, making its connectivity rubbish! It has been said that potato starch is better than cornstarch for frying, as it gives you a crispier result and for longer too. You can use the starch outright in your frying and baking, or you can make a creamy batter with it too. Potato Starch Uses As well as using potato starch in our everyday cooking, it can be used in other departments too. In the everyday food industry, potato starch is found in canned soups, savoury sauces, pie fillings, and even mayonnaise. They are a great additive to dishes that are refrigerated or frozen because it stops the meals from separating when they are chilled and cooked. Within the sweet world, potato starch is becoming a new hit for plant-based sugar confectionaries. Its excellent gelatinization properties work well in commercialised desserts like- custard, puddings, mousse, pastry, and cakes. It is seen as sustainable and more appealing by customers as it is gluten-free and vegetarian/vegan. Potato Starch vs Potato Flour Now that we know specifically what Potato Starch is, it is important to know the difference between that, and Potato Flour. Though they may look similar there are clear differences. Potato starch is made by crushing potatoes, activating the starch grain, before then drying out the remaining potato into small granules. Potato flour involves removing the skin, mashing them, drying them out, blending them and then keeping them in an air tight container. A main difference between the two, is that potato starch is simply ‘Starch’ extracted from the potatoes. Whereas Potato Flour is flour made from whole potatoes. Potato flour has a higher number of proteins, carbohydrates, fibre, and nutrients because it is made from the vegetable itself. With potato starch only being an extract, it contains less health benefits. Where Can You Buy Potato Starch? When looking to buy this ingredient, Potato Starch can be found in most supermarkets. You have to look for them in substitute/alternative food aisles, or the baking section, but many shops sell the starch product. If you are looking for a definite seller- flour shops, whole food shops, healthy food shops, and farm shops should sell potato starch, specifically organic potato starch. Another option is looking for healthy food online, through baking ingredient suppliers. These shops tend to have more options for ingredients and sell them in bigger bulks. This can be helpful if you are planning to create lots of potato starch recipes, or just want to invest in gluten-free potato starch for its wheat-free aspect.

Flour is an essential ingredient in many of our households. Flour holds a structure that creates a useful base for many recipes in our everyday cooking and baking. You can count on many kitchens having these quintessential flour types, either: self-raising flour, or plain flour/all-purpose flour. These are winner ingredients for your cakes, doughs, pastas, pancakes, and even sauces. They include grinded wheat, which has some great health benefits. Stone ground flour that is unrefined (organic) includes: fibre, protein, minerals and vitamins. Organic wheat flour is great for your nutritional health for many reasons, but it has other advantages too. Organic stone ground flour is far easier for the body to absorb, and tends to be pesticide free also. Plain flour/All-purpose flour This popular flour is a great ingredient for all your general kitchen needs. The easy-to-use product can be used in cooking and baking as it has a mixture of hard and soft wheat for different textures. This is a staple for anyone who likes to jump into the kitchen from time-to-time without having to worry about having every ingredient already in the house. Something to note about all-purpose flour, is that it doesn’t contain the leavening agent that self-raising flour is so famously known for. Therefore, if you’re looking for a flour that will help your breads, cakes, and doughs rise, then you’d need to add baking soda or baking powder to the mix. Or alternatively, you can purchase self-raising flour on its own. Self-raising flour This is also a very easy flour to use, and a staple for all your baked goods. On the occasion you don’t have any baking soda in the house, self-raising flour automatically contains the expanding agent you need for food to rise. On some occasions you might need a little bit more of a rising agent for a lighter texture, so read your recipes carefully. This extra rising is particularly used in baking for a less dense base. Cakes with more rise to them are fluffier, lighter, and generally more enjoyable to eat. Density is saved for many breads and doughs that we get a great chewy texture from. Cake Flour On the lower scale for gluten inclusion, cake flour is perhaps the lightest type found amongst the wheat flours. With a hint from the name, ‘cake’ flour is optimised for baking. It is a thin white flour that has a softer texture and very little flavouring. This will help the sweet additives really come through into the cakes. When comparing cake flour to other wheat flours, this product is slightly harder to find in the shops than others. As it is enhanced for baking, you are more likely to find it in baking sections or specific baking shops. Bread Flour Alike cake flour, bread flour is optimised for particular types of cooking and baking. Bread flour is used to make doughs for different types of breads and pizzas. With its unusual texture, bread flour is perfect to create the chewiness that comes with biting into our favourite breads and pizzas. Bread flour comes with a distinctive taste and smell that is far more intense than other wheat flours. Rye Flour On the lower gluten scale, however, comes rye flour. Compared to all-purpose flour or self-raising flour, rye flour contains a far smaller amount of gluten, therefore making it perfect for those who want to reduce their gluten intake; but perhaps not entirely. Rye Flour is typically denser and moister in comparison to other flours, it traps less air bubbles when heated so it doesn’t take an airy form. This, mixed with its strong flavouring, can make for great scones, fruit cakes, and even ginger breads. Then, on the savoury side, rye flour is great for making pastas, crackers and sourdough starters especially with yeast. Interestingly enough, rye flour comes in three main colours or types. The colour all depends on how it is milled. White or light rye is less dense as it has been milled and separated from most of the bran naturally found in the flour. Dark rye includes 100% wholegrain which is where the distinctive heavy texture comes from. This wholemeal flour is nearer to organic flour as it is closest to its original state. Note to self: if you want to be able to shape your flour more easily, stick to lighter rye flour. Wheat flours are great, simple flours that have been trusted throughout history to make great tasting recipes. However, in this day and age, we live in a world where wheat is no longer included in everyone’s diet. Which begs the question: What is the alternative? Flour, before its sold form is simply grains of wheat. Some other grinded forms of flour without wheat are Almond flour, Coconut flour, Chickpea flour, Rice flour, and Oat flour. For those with a wheat or gluten intolerance there are plenty of alternative flours. The great thing about these flours, is that they do not have to be used just by those of a gluten-free diet. Almond Flour An unusual yet versatile flour used in both baking and cooking. The ground almonds make for a nutty and sweet flavour. In baking, almond flour can be used to make all sorts of biscuits and cakes. In fact, the natural plant, eaten raw as well as cooked, can be used to make no-bake treats and protein bites. These can be quick, easy, on-the-go recipes, perfect for those who are living active lives. In talking about being active, almond flour compared to others is incredibly light weight. Unlike the thickening agent that wheat flours possess; for the assistance of roux’s and sauces, almond flour is far lighter. With all these positives, almond flour comes with even more benefits. The plant-based flour has less sugars and less carbohydrates than many other flour forms because of its low-glycaemic index. The glucose in almonds is released into the body far slower compared to wheat. This makes for a great coating when frying foods as it’s healthier all around. Coconut Flour Alike almonds, Coconut flour comes with a list of multifunctional uses. Found in the same plant-based family, coconuts can be grinded into flour, again used for baking and cooking. The coconuts familiar sweet taste acts as a brilliant structural flavouring for biscuits and pancakes. The low-glycaemic flour also acts as a brilliant source of fibre; once again, perfect for those no-bake treats and protein bites. A great opportunity to indulge something that is good for you and will make you feel good as well. Coconut flour shares many of the same nutritional values as almond flour, so you can count on it to make lots of items such as cakes, muffins, flatbreads and cookies. Chickpea Flour Another brilliant alternative to refined wheat flour is chickpea flour. The popular Asian and Middle Eastern ingredient known as the ‘Chickpea’ has a great texture when dried and ground down. It works well in sweet and savoury flatbreads and can even be used to thicken sauces and soups. Chickpeas when mixed with herbs and sauces holds a great flavour, making it perfect for cooking and baking. As for health benefits, Chickpeas as an ingredient and as a flour base are far lower in calories and carbs compared to wheat. It is also rich in fibre and protein which is perfect for building and maintaining muscle. And that’s not even where it ends. Once turned into chickpea flour, it can also be used to make another alternate flour- gram flour. The pulse based ingredient is a staple in Indian and Caribbean cultures. Cornstarch Cornstarch or Cornflour is made purely from corn and carbohydrates, which ticks the box for another gluten-free flour. In many ways cornstarch and other flours can be used interchangeably when using it in cakes, or as a batter for frying. So don’t be afraid of the lack of elements found in cornstarch. However, it is important to note that cornstarch is the preferred flour to use in thickening most recipes that include sauces, soups, puddings, creams, and gravies. This is because of its large amount of starch properties; it has been said that cornstarch has twice the thickening power compared to your every day flours. A final note on the corn based ingredient is the state it takes when fried. Unlike any of the other flours mentioned in this article cornstarch can take a deeply crunchy texture and golden colour, perfect for battering foods. With the lack of gluten and high amount of starch, this is another great multipurpose flour.

Extra virgin olive oil Nutrition experts consider extra virgin olive oil as one of the healthiest and the most versatile to consume and cook with. The highest quality olive oil should be extra virgin which means it is unrefined and unprocessed. Extra virgin olive has lots of health benefits. It is packed with monounsaturated fats and some polyunsaturated fatty acids linked to better heart health. The best way to eat olive oil is to add it cold to your dishes, as dressings for salads, pestos, for topping and drizzling. You can use olive oil for cooking at low and medium-high temperatures as it has a relatively lower smoke point compared to other oils. Don't use it for high heat frying and cooking. It is a good option for baking though. Flaxseed oil Flaxseed oil otherwise known as linseed oil is extracted from flaxseeds. It is high in omega 3 fatty acids that are vital for your physical and mental health. Flaxseed oil may help reduce cholesterol, blood pressure, inflamation and the risk of diabetes. as well as improve regularity. Flaxseed oil has a very low smoke point, which means it shouldn't be used for cooking. Use it for dressing and drizzling on top of the veggies, oatmeal, cereals smoothies. Store it at a low temperature and a dark place, ideally in a fridge. Sunflower oil Sunflower oil is derived from sunflower seeds. It is rich in vitamin E, which is responsible for fighting free radicals. One tablespoon of sunflower oil covers 28% of your daily recommendation for this vitamin. Sunflower oil is also great for cooking. It has almost no flavour and a very high smoking point. It can be used for cooking on high heat, for example, deep frying. Sunflower oil should be consumed in moderation as it also contains a lot of omega-6 fatty acids. The body needs them, but consuming too much omega-6s can cause inflammation, so you should balance them with omega-3s fatty acids. Sunflower oils tend to be heavily processed so always choose cold-pressed sunflower oil for the best health benefits. Rapeseed oil Rapeseed oil, also known as canola oil, is derived from a flowering plant. It contains a great amount of monounsaturated fats and some polyunsaturated fats. Rapeseed oil has the least amount of saturated fats from all vegetable oils. It has a high smoke point, which means it is suitable for high-temperature cooking and frying. Rapeseed similarly to sunflower oil can be processed so remember to always choose cold-pressed rapeseed oil. Avocado oil Avocado unrefined oil is another healthy option. It ir rich in vitamin E and contains monounsaturated and a lot of polyunsaturated acids. Avocado oil doesn't have much flavour, so it is also a good option for cooking and dressing salads. It can be used for cooking in higher temperatures than olive oil as it has a higher smoking point. You can use it safely for stir fries. Sesame oil Sesame oil has a very strong flavour. It contains both monounsaturated and polyunsaturated fatty acids. It has a higher smoke point and can be used for high-temperature cooking like frying. Pumpkin seed oil Hemp seed oil

Every year before the Easter holiday, supermarkets are flooded with hard-to-resist colourful sweets and chocolate treats. I know, I know they are really hard to resist, and little indulgence at times won't hurt anyone. But by giving Easter bunnies and chocolate eggs to kids, we're just filling them with many empty calories. We all know that too much sugar is terrible for health. It causes inflammation in the body and spikes of sugar levels in the blood, which makes them have energy crashes. Overeating chocolate and sweets leads even when occasionally leads to weight gain and increased risk of chronic health issues like diabetes. Besides, kids with access to so many sweets will more likely refuse their regular meals. Every year, we face the same dilemma - how to make kids enjoy Easter without all these sweets? It is parents' responsibility to show kids what it means to have a healthy relationship with food. It is important to teach them about healthy food and the consequences of eating junk food and sweets, so they love and enjoy real food, and in the future, they will be able to make healthy lifestyle choices. Show your kids they can enjoy celebrations and special occasions without ultra-processed, unhealthy foods. The best way is to replace some or all of those unhealthy, highly processed Easter sweets with much healthier options. Instead of chocolate-filled eggs and bunnies, buy some fruits and healthy snacks and explain to the kids why they are better for them. Never let them skip meals, and make sure they drink plenty of water. There are many tasty sweets alternatives you can find in the healthy food online shops and make yourself at home. Here are some tips for parents: 1. Fruits - choose those ripe and delicious. They are sweet and ready to eat, packed with lots of vitamins. Kids' favourite fruits: bananas, apples, berries. 2. If your kid loves chocolate - teach them to enjoy dark chocolate, which usually contains less sugar and is rich with antioxidants. 3. Homemade vegan cake using healthier whole food ingredients, less sugar, dairy-free and egg-free - but the same way delicious. Kids will love a chocolate brownie made with dark chocolate and cocoa nibs, carrot cake, or banana bread. 4. Homemade vegan biscuits using whole food ingredients. Use Easter moulds to give them the shape of bunnies and chickens. 5. Dried fruits and nuts - make healthy homemade snacks with dried fruits, nuts and peanut butter. You can also wrap them on colourful paper.

The humble lentils have many superpowers! It's time we give this legume the respect it deserves. Lentils contain a lot of protein and more iron than meat. They are also packed with essential vitamins, including B vitamins, minerals like phosphorus and dietary fibre. What more? Well, they are very easy and fast to cook, easy to store, and you can keep them in your cupboard for a long time. Where are lentils from? Lentils are the edible seeds of a legume plant Lens culinaris or Lens esculenta. These amazing seeds have been known and admired by humans for centuries. The archaeological evidence suggests that humans collected wild varieties of this pulse over 13,000 years ago. Historically, lentils were domesticated in the Fertile Crescent and then spread to Europe, the Middle East, North Africa and North India. Ever since they have sustained millions of people in different areas of the world as a great source of protein and nutrients. Today, lentils have hundreds of different varieties cultivated around the world: in France, Le Puy lentils; black lentils in the Middle East; beluga in North America; and in India, red lentils, brown lentils, green lentils, yellow and white, to name just a few, where lentils are a popular food staple. What do they have in common? They are all equally delicious and fulfilling. Eating more lentils has many nutritional benefits. Lentils are a source of complete protein compared to meat. When raw, the seeds contain more protein than meat. When cooked, they provide a bit less protein, but if you combine it with other grains, you will have a complete protein-packed meal. Source of all essential nutrients Unlike animal-based protein sources, mainly processed meats, lentils do not contain any nasty ingredients like unhealthy saturated fats, conservatives, salt and other additives that are responsible for an increased risk of high blood pressure, cholesterol and cancer. Instead, lentils provide good amounts of iron, zinc, magnesium, potassium, essential amino acids and vitamins, particularly vitamin B, which support your health. A meal based on lentils makes you fuller for longer and helps you with weight management. Sustainable protein source What's good for humans is good for the planet. Lentils have one more superpower - they are a very sustainable crop and can be the ideal legume to help fight climate change and remove our greenhouse emissions. Lentils are easy to grow, don't need much water, and can thrive on all kinds of soils, even dry ones. In fact, legumes help to rebuild the soil for other crops thanks to bacteria on their roots. They pull nitrogen out of the air and deposit it underground, making a natural fertiliser for the plants and helping the soil to retain nutrients and water for the next crop. They sink more carbon into the ground than is emitted, which makes them carbon negative.

Cooking pasta is one of the easiest things you can prepare in your kitchen. Adding salt is supposed to enhance the flavour of the final dish - but according to the latest study adding it at the wrong time can be harmful to your health. Most people drop salt into water before it boils, but this may wake up some unwanted toxins. Scientists from the University of South Carolina, Columbia analysed the chemical compounds in tap water and found small amounts of disinfects that, when combined with salt, may create dangerous toxins, known as iodinated disinfection byproducts (DBPs) which can lead to cancer, liver damage and nervous system issues. The team of scientists experimented with cooking pasta in different ways, each time measuring the amounts of six iodinated trihalomethanes. They prepared a list of recommended steps to eliminating contamination in your pasta: 1. Boil the water without a lid. This way, the disinfectants aren not trapped and will be cooked out o the water. 2. Strain all of the water from the pasta. 3. Iodised table salt should be added after the pasta is cooked. 4. Iodine-free salt options should only be used if pasta is boiled in salted water. The researchers team said: "Boiling pasta without a lid allows vaporised chlorinated and iodinated compounds to escape, and straining noodles removes most of the contaminants. "Adding iodised salt after cooking should reduce risk of byproduct formation, but non-iodised salts are recommended if salting the water before boiling."

According to a new study, increased consumption of ultra-processed foods may be linked to a higher risk of developing cancer. Imperial's School of Public Health in London published the most comprehensive research about the link between ultra-processed foods and the higher risk of developing cancers and cancer-related deaths. Study on 200,000 participants The researchers used UK Biobank records and collected information on the diets of 200,000 middle-aged UK adults. Ultra-processed foods are heavily processed foods during their production. These items include many popular packaged foods like breakfast cereal, supermarket bread, ready meals and fizzy drinks. These products are popular among consumers because they are cheap and convenient. Brands also often falsely advertise them as healthy. Processed foods dangerous for health Processed packaged foods contain a lot of salt, sugar, fat and artificial additives. They negatively impact our health and are associated with obesity, type 2 diabetes, high blood pressure and heart disease. Researchers monitored the health of 200 000 participants during a 10-year period. They looked at the overall risk of developing cancer and the specific risk of developing 34 types of cancer. They also looked at the risk of people dying from cancer. Processed foods linked to higher risk of cancer The latest study results show that eating more ultra-processed packaged foods was associated with a higher risk of cancer, specifically ovarian and brain cancers. Consumption of ultra-processed foods was also associated with an increased risk of dying from cancer, most notably ovarian and breast cancers. For every 10 per cent increase in highly-processed food in a person's diet, the risk of cancer overall increased by 2 per cent, and for ovarian cancer increased by 19 per cent. Each 10 per cent increase in ultra-processed food consumption was also linked with increased mortality for cancer overall by 6 per cent, alongside a 16 per cent increase for breast cancer and a 30 per cent increase for ovarian cancer. These links remained after adjusting for various socio-economic, behavioural and dietary factors like body mass index (BMI), smoking status and physical activity. Consumption of processed foods in the UK the highest in Europe The consumption of ultra-processed foods in the UK is the highest in Europe for adults and children. This is associated with a greater weight gain in UK children and a higher risk of developing obesity and type 2 diabetes in adults. Dr Eszter Vamos, the lead author for the study from Imperial College London's School of Public Health, commented: "This study adds to the growing evidence that ultra-processed foods are likely to negatively impact our health including our risk for cancer. Given the high levels of consumption in UK adults and children, this has important implications for future health outcomes. "Although our study cannot prove causation, other available evidence shows that reducing ultra-processed foods in our diet could provide important health benefits. Further research is needed to confirm these findings and understand the best public health strategies to reduce the widespread presence and harms of ultra-processed foods in our diet." "Our bodies may not react the same way to these ultra-processed ingredients and additives as they do to fresh and nutritious minimally processed foods." Dr Kiara Chang, the first author of the study from Imperial College London's School of Public Health, said: "The average person in the UK consumes more than half of their daily energy intake from ultra-processed foods. This is exceptionally high and concerning as ultra-processed foods are produced with industrially derived ingredients and often use food additives to adjust colour, flavour, consistency, texture, or extend shelf life. "Our bodies may not react the same way to these ultra-processed ingredients and additives as they do to fresh and nutritious minimally processed foods. However, ultra-processed foods are everywhere and highly marketed with cheap price and attractive packaging to promote consumption. This shows our food environment needs urgent reform to protect the population from ultra-processed foods." WHO and UN recommend to reduce ultra-processed foods Countries around the world (France, Canada, Brazil) have been updating their national dietary guidelines with recommendations to limit ultra-processed food consumption, while in the UK there are currently no measures to tackle this problem. The United Nations' Food and Agriculture Organisation and The World Health Organisation (WHO) have previously recommended people to significantly reduce ultra-processed foods as part of a healthy, sustainable diet. Dr Chang said: "We need clear front of pack warning labels for ultra-processed foods to aid consumer choices, and our sugar tax should be extended to cover ultra-processed fizzy drinks, fruit-based and milk-based drinks, as well as other ultra-processed products. "Lower income households are particularly vulnerable to these cheap and unhealthy ultra-processed foods. Minimally processed and freshly prepared meals should be subsidised to ensure everyone has access to healthy, nutritious and affordable options." The researchers note that their study is observational, and more work is needed in this area to establish a causal link between ultra-processed foods and cancer.

Dried fruits are a highly nutritious snack options. One small piece of dried fruit contains about the same amount of nutrients as the fresh fruit, but condensed in a much tinier package. Raisins, like dried apricots, prunes and figs, are a great source of energy, vitamins, minerals, and anti-oxidants. Additionally, they are packed with dietary fibre, several health benefiting antioxidants, phytonutrients and anthocyanins. Raisins contain plenty of calcium, iron, manganese, magnesium, copper, fluoride, zinc and flavonoid compounds such astartaric acid, tannins, catechins. These all come together with inulin and fibre to further aid in ensuring smooth bowel movements through their gentle laxative function. Find different types of raisins in an online wholefood store You can easily find raisins in the grocery shops. However, they offered a limited selection of them and no organic options. If you look to buy raisins online, you will discover there are a few types and varieties of these tiny sweet delights. Buy organic raisins instead of conventional to avoid chemicals and preservatives. From the health benefits point of view, all raisins are equally good. The difference is rather in colour, shape, size and taste. Black Raisins Black raisins are one of the most common types of raisins. Black raisins are dried or dehydrated dark grapes. Size ranges between 1.5 cm and 2.5 cm. As they become drier, their colour even darkens. Black raisins are fleshy and chewy. Health Benefits of Black Raisins Black raisins are great for digestion. They purify and cleanse the intestines. They will also make your hair stronger and improve your skin health thanks to antioxidants. Black raisins contain calcium and oleanolic acid, preventing the tooth from decaying and fighting against germs and cavities. Jumbo Black Raisins Sultanas Sultanas are dried seedless grapes of Vitis Vinifera L. variety of grapes. These large, yellow-green grapes are dried into these raisins are particularly flavourful, sweet and soft. Similar to raisins and currants they can be enjoyed on their own a lunch box favourite or added to various cakes, granola, cereal, oatmeal, pancakes and salads and savoury dishes. Health Benefits of Sultanas Sultanas are naturally rich in concentrated dietary fibre, essential minerals and polyphenol antioxidants which will help fight free radicals. Turkish Sultanas Australian Sultanas Golden Raisins Golden raisins have a higher level of moisture and are plumper than dark raisins. They are seedless, larger, and lighter (hence the name Golden) and they have a bit different and unique flavour than darker raisins. Ideal as a topping to your porridge, muesli, morning oats. Golden raisins can be used in many cakes, biscuits, muffins as well as savoury recipes to add this little bit of sweet twist to your dishes. As they are seedless, they will make an ideal snack for children. Health benefits of golden raisins Golder raisins are great to promote healthy digestion, lower blood pressure, improve blood sugar control and increase feelings of fullness. Buy golden raisins Lexia Raisins Lexia raisins are medium to dark brown, extra-large and made from seedless grapes. They have a bit different unique flavour and are sourced from Australia. They will be a great topping for your muesli and porridge and can be included in many baking recipes. They will enhance the flavour of many vegetable dishes like curries and cous cous. These raisins will add a sweet twist to any of your recipes. Great for those with sweet tooth as a healthy daily snack! Health benefits of Lexia raisins Lexia raisins are rich in fibre. They can help improve digestive function, bone and teeth health and weight control. Raisins are also one of the richest sources of the mineral boron and provide concentrated amounts of polyphenolic phytonutrients. Buy Lexia Raisins Thompson Raisins Thompson raisins are dried or dehydrated seedless grapes of the same plant as sultanas - Vitis Vinifera L. These large, yellow-green grapes are dried into raisins that are particularly soft and flavourful. The most suitable climate for this grape variety is in Turkey and California. The seedless Thompson Raisins are dried with great care in autumn sun with no preservatives. Natural Thompson Raisins are sweet and tangy. Health benefits of Thompson Raisins Thompson raisins may help you build and maintain strong bones and teeth, relieve constipation, prevent anemia and lower the risk of heart disease and cancer. Californian Thompson Seedless Raisins Thompson Seedless Raisins

What are macadamia nuts? Macadamia nuts are actually a type of seed from a Macadamia tree. The nuts are often roasted, salted, and used in chocolates, baked goods and confectionary. They contain 73 percent of fat, and are a great source of vitamin B. calcium, phosphorus and iron. A ripe macadamia nut has a chocolate brown husk and inside. White inside of the husk means the nut is not ripe. A ripe macadamia nut is dry and will come out from the husk easily. Like most other nuts, macadamia nuts are rich in nutrients that are beneficial for our health. Where are macadamia nuts from? Macadamia nuts are evergreen tree nuts native to Australia. Today, macadamia trees are grown in various places around the world, such as New Zealand, Hawaii, Brazil and Costa Rica. What are the health benefits of macadamia nuts? Macadamia nuts are rich in healthy fats, minerals and vitamins. They contain good amounts of dietary fibre, protein, manganese, thiamin, and copper. They are also high in monosaturated fats (80% of their fat), which may lower cholesterol levels and protect you from heart diseases. Macadamia nuts are low in carbs and sugar but contain fibre, which can benefit your digestion and gut health. This fibre can act as a prebiotic, which means it helps feed the good bacteria in your gut. Macadamia nuts contain antioxodants - flavonoids and tocotrienols that have anticancer properties and protect brain cells from diseases. Like any other nuts, macadamia nuts promote longevity. Are macadamia nuts good for weight loss? Macadamia nuts are high in calories, but despite this, they may actually help you to lose weight. Thanks to their protein and fibre content, they help you feel fuller for longer and reduce the feeling of hunger. Furthermore, the fats in nuts may remain in their fibrous wall during digestion. The monounsaturated fats, especially the omega-7, may protect against weight gain. Where can you buy macadamia nuts? Macadamia nuts can be found in bigger supermarkets. However, These days it's easy and convenient to order macadamia nuts online. At Wholefood Earth online store, you can buy macadamia nuts in bulk (1-25kg bags) at great regular prices and save more money. How to incorporate macadamia nuts into your diet? Macadamia nuts are versatile and easy to incorporate into most diets. The best and healthiest way is to eat raw macadamia nuts. Another healthy option is to eat oven-roasted macadamia nuts. You can have them daily as a snack. Avoid those roasted in oil and coated in sugar. Another great to enjoy them is to eat macadamia butte. You can spread it on toast or add it to your cereals, oatmeal, yoghurt and fruit salad. Macadamia nuts can be chopped, grind, and used as a topping for warm dishes and soups. You can also use it for various desserts, ice cream, biscuits, muffins and cakes. Soaked macadamia nuts can be blended to make a milk alternative. How to store macadamia nuts? Macadamia nuts should be stored in an airtight container at room temperature for one to six months. If you keep them in the fridge this will keep them fresh up to one year. How many macadamia nuts should you eat daily? A healthy portion of macadamia nuts is about 15 whole nuts (30g). This amount of macadamia will provide you with great health benefits. There is no reason why you shouldn't eat more but eating a lot of them every day may cause a problem of gaining weight. Side effects of macadamia nuts Do macadamia nuts cause allergies? Various studies and reports claim that macadamia nuts may cause allergies in some people. Just in case, before you start eating, make sure you are not allergic to them. Are macadamia nuts toxic to dogs? Unfortunately yes. Macadamias are toxic to dogs. The results of eating macadamia are severe and include weakness, paralysis, muscle tremors, joint pain, abdominal pain and inability to stand. These symptoms may appear within 12 hours of ingestion, depending on the number of nuts your dogs ate and the dog's size. When your dog accidentally eats macadamia, take him immediately to the vet to apply the treatment.

Missing some sunshine this winter? When it's gloomy, dark and cold, you can add some warmth to your diet by eating citrus fruits! They are now in season and therefore more affordable. These colourful and fragrant fruits are not only delicious, sweet, juicy and refreshing but they are also packed with powerful health benefits. Citrus fruits are a great source of vitamin C, flavonoids, and fibre. They play an important role in preventing conditions like diabetes, cancer, and neurological disease. They will boost your immunity and keep you protected from some seasonal diseases. They may help you reduce inflammation, improve gastrointestinal function and overall health. Where do citrus fruits come from? Citrus fruits are thought to have originated from Southeast Asia. Known since ancient times as citron, a popular fruit among local groups who used them in different religious ceremonies and festivals. The name citrus comes from the Romans. Over the centuries, other hybrid citrus species have originated from the citron. Today we can enjoy different types of oranges, lemons, limes, grapefruits, tangerines, mandarins and others. The prefer warmer climates, so in Europe they grow mainly in Italy, Greece, Spain and Portugal. What is the citrus peel used for? The rond of delicious fruits is rich in oils and very fragrant so they are as a flavour and fragrance to cakes, desserts, coffee and tea. The peel of citrus can be used for sweet and savoury dishes. The most popular are the orange peel and lemon peel. Many of the citrus fruits can be eaten raw or juiced. The fleshy interior contains amazing nutrients and phytochemicals that give those fruits their medicinal qualities. Vitamin C Citrus fruits are packed with vitamin C. Vitamin C plays a vital role in supporting the immune system. This vitamin is necessary to maintain healthy skin, bones and blood vessels. It also acts as an antioxidant that might help protect your cells against free radicals and help you fight inflammation.

What to eat or when to eat? What is the best time for dinner? Shall I have breakfast as soon as I wake up? We used to think that the timing of meals was crucial when going on a diet and trying to lose weight. Restricting meal times and intermittent fasting has become a popular method to lose weight in recent years. However, a new study published in the Journal of the American Heart Association claims that the timing of meals may not have as big an impact on weight at all. The researchers investigated the portion sizes and eating times of 547 participants, monitoring their health and weight over the course of six years. The study result shows no association between the time of the day in which people had their meals and their weight. Meals timing not so important The researchers found no association between restricting eating times and weight loss, said Dr Wendy Bennett, an associate professor of medicine in the division of general internal medicine at Johns Hopkins School of Medicine, the study author. It didn't matter when people ate after waking up, how long they ate throughout the day and how late they had the last meal. The size of the meals matters What mattered was the size of the meals. Smaller portions were associated with weight loss. Timing meals, however, can be helpful when tracking the nutrition of your meals. "Based on other studies that have come out, including ours, we are starting to think that timing of meals through the day most likely doesn't immediately result in weight loss," Bennett said. The experts cautioned that the study was observational a better look is needed to determine the effects of meal timing. What diet is the best for weight loss? There is no universal strategy that would work for all people regarding nutrition and diet. Among other factors that can influence whether our diet is successful are stress, our environment, ethnicity and health issues, as well as the quality of foods and their nutritional value. Those factors could be important for getting a better look at the effects of meal timing. Is intermittent fasting effective? In some cases, restricting meal breaks and intermittent fasting can be a helpful way to take note of personal tendencies. However, it doesn't work in a long run, as many people can't sustain it for enough time to see long-term change. Nutritional value is more important than calories When it comes to weight management, the quality and nutritional value of the food you eat matter. In general, if you eat plenty of vegetables and whole foods and add regular exercise to your daily routine, it will help you to lose weight, but the results and how fast you achieve them may differ from person to person. Don't focus too much on calories, meal timing or fasting. Your body knows that 100 calories of cookies or candies are not the same as 100 calories of beans, lentils or fresh vegetables. If a certain diet works for one person, it doesn't mean it will work for someone else. That only means their body reacted better to the changes. "I suspect that if they looked more closely at the data, that there would be subgroups (where the timing of meals) may have had a significant effect," Lichtenstein said. "If you make some effort to consume a healthy diet, you make some effort to be physically active, you're less likely to have diabetes, chronic kidney disease, obstructive pulmonary disease and hypertension," Lichtenstein said.

According to new statistics from YouGov, almost three-quarters of Britons (73%) say they eat meat. The number of meat eaters is higher in men. Eight in ten men in Britain (80%) describe themselves as meat eaters, compared to two-thirds of women (66%). What is a flexitarian diet? Among other diets practised in the UK, flexitarianism has recently gained the most popularity. A flexitarian diet is a mainly vegetarian diet with occasional meat or fish meals. Currently, flexitarians account for one in eight (12%) of the British public (8% of men and 15% of women), while 6% say they are strictly vegetarian. Pescatarians account for 3% of the population, while 2% of Brits say they follow a vegan diet and lifestyle. Plant-based diets more popular among younger generations Plant-based diets are more popular among younger generations. Only 53% of 18 to 24-year-old Britons describe themselves as meat eaters compared to 77% of those aged 45 and over. One in nine of those aged 18 to 24 (11%) consider themselves vegetarian and do not eat any meat, including poultry, fish or shellfish. This number is more than double the share of those aged 55 and over who say they are vegetarians (4%). How many Brits are vegan? A vegan diet that has become more popular in recent years does not include dairy, eggs, fish mean or any other animal product. According to data from YouGov, only 2% of Brits describe their diet as 100% vegan. However, a further 3% say they will likely join the Veganuary campaign and take up a challenge to follow a strictly vegan diet and lifestyle throughout the month of January. The younger generation is more interested in doing so, with one in eight Britons aged 18 to 24 who aren’t vegans yet (12%) saying they’ll try a vegan lifestyle in January compared to just 1-4% of the older generations. People should reduce meat consumption Doctors and nutrition experts advise people to reduce eating meat for health reasons. Scientific and medical evidence confirms that consumption of red meat and all kinds of processed meats can lead to an increased risk of numerous diseases, including cancer, cardiovascular disease and type 2 diabetes. In 2021 the Climate Change Committee and UK governments advised that people should reduce meat-eating also for environmental reasons. Animal farming and the meat industry are responsible for a third of all greenhouse gas emissions.