Dried Fruit

Super moist and fruity Christmas cake.

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!

Our Eton Mess recipe is simple to make, looks amazing and tastes even better! This quintessential British dessert is perfect to enjoy on a hot summers day.

A British favourite made vegan! These scrumptious scones are easy to make and perfect for entertaining guests, or enjoying with afternoon tea.

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.

What are dried fruits? Dried fruits are fruits that have been dried in the sun or dehydrated in order to remove water content. It is an excellent way of preserving fresh fruits for longer. Dried fruits are naturally sweet and have a long shelf life. Dried fruits nutrition Dried fruits offer a lot of health benefits. They are packed in natural sugars, which makes them energy-dense and high in carbohydrates. They are also high in fibre, minerals, vitamins and antioxidants. Because of their high sugar content, they should be consumed in moderation. What are the best dried fruits? Cranberries Dried cranberries are even more popular than fresh ones. That's because raw cranberries have a very sour taste. Dried cranberries contain naturally concentrated sugars and good amounts of dietary fibre. Usually, they may contain added sugar and some sunflower oil, so they don't stick together. Dried cranberries contain lower amounts of vitamins than fresh ones, but they are rich in antioxidants like phenolic acids, flavonoids, proanthocyanidins, and anthocyanin. They can be eaten on their own or added to salads, bread, cakes, muffins, cookies, oatmeal and cereals. Apricots Dried apricots are a great snack which can be eaten alone. They are sweet, with a moist inside and chewy texture. Apricots are rich in fibre, potassium, phosphorus, magnesium, manganese and copper. They are rich in carotenoids, which become Vitamin A in your body. Vitamin A supports the eyes' health and cell growth. Eating a few apricots a day may help you boost immunity. Organic dried apricots are dark brown and have a coarse texture. When dried apricots' colour is bright orange, they were treated with sulfur dioxide. Dates Dried dates have a unique flavour similar to caramel. They have very little water content and contain natural sugars. They are also high in fibre and minerals like potassium, magnesium, calcium, zinc, manganese, selenium, copper and iron. Dates can be eaten alone as a healthy snack, used as a sweetener or incorporated in healthy cakes and desserts. Figs Dried figs are harvested semi-dry from the trees. Figs contain natural sugars and are rich in vitamin B6, vitamin K, manganese, calcium, potassium, and iron. They are high in dietary fibre and may help prevent constipation.

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 raisins? Raisins are a type of dried fruit. They are actually grapes that have been dried in the sun or dehydrated. Despite their small size, raisins are very healthy and nutritious. They are packed with energy as they are naturally sweet and high in sugar and calories, and essential nutrients. What are the health benefits of raisins? Raisins are a very healthy snack. But they should be eaten in moderation, as they are high in sugar. Half of a cup of raisins contains about 47 grams of sugar and 217 calories. Raisins are rich in dietary fibre, minerals and vitamins. They are a good source of iron and calcium. Calcium helps prevent the development of osteoporosis and keep your bones and teeth strong. Half of a cup of raisins contains 1.3 milligrams of iron. Iron is vital for making red blood cells and helping them carry oxygen to your body's cells. Fibre can also help to lower bad cholesterol levels. Raisins also contain boron. Boron works with vitamin D and calcium to keep your bones and joints healthy. Raisins are an excellent source of antioxidants. Antioxidants help remove free radicals from your blood and may prevent damage to your cells, keeping you at lower risk of some diseases like stroke, heart disease and cancer. Can raisins help digestion? Raisins can help digestion and relieve constipation. These dried fruits are rich in dietary fibre, which helps digestion by softening and increasing the weight and size of your stool, making it easier to pass. Fibre also makes you feel full for longer because it slows down the emptying of your stomach. It may help those trying to lose weight. How can you incorporate raisins into your diet? Raisins can be used like any other dried fruit. You can add them to sweet dishes in desserts and baked goods such as bread, cookies, muffins and cakes. They are also an ingredient often used in winter and Christmas recipes, especially in dishes with warming spices. Raisins are great as topping for salads, as well as many breakfast dishes such as oatmeal, granola, cereals and yoghurt. Raisins are an excellent natural snack for athletes as an alternative to expensive sports snacks. They offer a quick source of carbohydrates and can help improve performance in high-intensity endurance exercises. Where can you buy raisins? You will find raisins in the regular grocery stores however they will most likely have just one type of conventional raisins in stock. Look for raisins in online wholefood stores. There, you will find organic raisins and raisins varieties, like sultanas, lexia raisins etc. Also, in online stores you will be able to buy raisins in bulk and save money.

This Christmas, instead of gifting sugar-packed and unhealthy fat loaded sweets and super salty snacks, try giving healthier and more nutritious foods. Your family and friends will appreciate having these delicious and nutritious healthy alternatives to Christmas treats. Sometimes little things make a huge difference. Here's the list of healthy Christmas gift ideas. You can make small healthy gifts, or combine some of them in one Christmas wellness hamper. Nut boxes and bundles Nuts are one of the healthiest things you can eat. They are packed with vitamins and minerals, dietary fibre and healthy fats. Buy large bags of nuts online and make mixed nuts bundles as Christmas gifts for your loved ones. You can roast your own nuts at home and then give them to someone special in a nice box! Such a small gift but when it's made by you it means a lot more. Read more how make roasted nuts at home - recipe here. Dried fruit boxes and bundles Dried fruits are a very healthy snack option. They are a great source of vitamins and fibre. Buy large bags of fried fruits online and make mixed fruits Christmas boxes and bundles for your family and friends. Choose unsweetened dried fruits to avoid extra sugar! Organic spice bundles & homemade spice mixes If you want to spice up the life (and meals) of your loved ones, give them some organic spices. You can buy spices online and make your own spice mixes and spice coatings. The best gifts for Christmas would be mulled wine spice mix and mixed Christmas spice for baking. Check the recipe here. Then you pack it a small glass jar which is perfect for storing spices and wrap it up with a lovely festive ribbon and a gift is ready! Organic herbs Regular supermarkets usually offer limited selection of herbs in small packaging. If you want to surprise someone who love to cook, buy organic herbs online for them. In a wholefood speciality shop you will find rare organic products and herbs from all around the world. You can mix and match different rare herbs and pack them into small jars that will be the best way to store them for many months. Organic dark chocolate & vegan chocolate If you are looking for a gift that is still chocolatey and sweet but healthy go for organic dark chocolate. Dark chocolate bars are available in amazing flavours, from lemon and orange, nut coated to salted caramel. Pay attention to cocoa content - the higher percentage the better but also slightly more bitter. Organic tea & organic coffee In winter, a glass of hot beverage is there to keep us warm. Unfortunately, there are many pesticides and artificial fertilisers used in tea and coffee farming. These chemicals can be toxic to the human body and the environment. When you buy organic tea and coffee, you can be sure that there are no toxins in what you drink. Instead you get a drink which is high in antioxidants, vitamins, minerals and it helps to boost immune system. And that's why organic coffee and tea are great gifts for your loved ones. Good quality olive oil & vinegar You may not think about it as it is a pantry staple, but think about a high-quality organic olive oil and you may have a great gift for someone who cooks and loves good food. This kind of gift will truly delight the taste buds. There are also other speciality oils, such as pumpkin seed oil, hemp oil, walnut oil, avocado oil that you may consider for a gift. Another kitchen must-have is vinegar. The vinegar you find in normal supermarkets is usually cheap and poor quality. In specialty shops for food lovers you will find vinegars made in natural way from best ingredients such as organic fruits with amazing flavours that will enhance the taste of food in amazing ways. A bottle of great quality vinegar will be a great gift for your friends and family who love to explore new flavours. Homemade cookies & cakes When you make your own cakes you can decide about the ingredients you choose and you can choose the best quality ingredients that are healthy. You family and loved ones would love to receive something made by you. During Christmas period you can easily find healthy recipes for cakes and cookies. Here's a recipe for Christmas cake that can offer to someone special.

Mince pies are one of the most popular traditional winters and Christmas treats in the UK. These delicious shortcrust pies are filled with mincemeat made from dried fruits such as raisins, cranberries and spices such as cinnamon, nutmeg, ginger, cloves, allspice, lemon and orange peel, mixed with fat and sometimes with alcohol such as brandy. As the name suggests, in the past, it used to be made with meat and animal fat, but these days its most popular versions are, in fact, vegan and vegetarian. As you can often find ready mincemeat in supermarkets, many people think it's tough to make. But don't get tricked, as homemade mincemeat filling is easy to prepare and simply delicious. It's so much tastier than ready-bought products, so it's worth taking some time and preparing it in your own kitchen. A jar of homemade mincemeat will also make an excellent gift for your family and friends. You can make mincemeat ahead of time in November so it can mature till Christmas (if you use alcohol, it will last up to a month), but it's also good if you make it last minute, just before your festive baking (without alcohol). In our vegan recipe, we are using a mix of our favourite dried fruits (you can choose your favourite dried fruits), some almonds flakes for a more unique texture, plant-based butter instead of animal fat and brandy. Here's how to make plant-based mincemeat filling Ingredients (for approx. 12 -16 mice pies) 350g mixed dried fruits: raisins, cranberries, sultanas, currants, glace cherries (you can combine your favourite dried fruits) 50g candied lemon and orange peel1 sour apple (chopped)1 orange (juiced and zested)50g almond flakes (for a unique texture and flavour) 100g brown sugar60g soft plant-based butter (it will be a binder and give thick consistency) 1/2 tsp cinnamon1/2 tsp ground ginger1/2 tsp ground nutmeg1/2 tsp allspice or cloves 100 ml brandy (optional). If you are making this for kids, use some orange or cranberry juice insteadMethodMix all the ingredients well in a small pot and let it simmer on medium/low heat for approximately 40 minutes until thickened (most of the liquid should evaporate). Stir from time to time. Set aside for an hour to chill and then keep in the refrigerator for one day until it's ideal to use for mince pies.

What do you need for Christmas baking? A few essential ingredients are needed to make delicious cakes: flour, leaveners, fat, liquid, sweeteners and natural flavourings. The flour provides the structure for all baked goods through proteins that interact with liquids to create gluten. The flours need leaveners that create chemical reactions in your dough, causing it to expand and rise to make them lighter. You also need some liquid and fats to combine all the ingredients in a dough. The flavour is all up to you - spices, chocolate, dried fruits, and nuts are there for you. Here's everything you need to buy on one shopping list. Christmas baking pantry checklist: Flours: All Purpose flour, almond flour, gluten-free flour Sugar and sweeteners: White sugar, brown sugar, icing sugar, agave, maple syrup, dates syrup Baking spices: Ground cinnamon, ground ginger, cloves, cardamon, anise Nuts and dried fruits: Walnuts, almonds, hazelnuts, dried apricots, prunes, dried cranberries, dates, raisins Leaveners: Yeast, baking powder, sodium bicarbonate - baking soda Fats and oils: Coconut oil, plant-based butter, sunflower oil, rapeseed oil Plant-based milk: Soy milk, almond milk, oat milk Cocoa and chocolate: Raw cacao, alkalised cacao, cocoa nibs, carob powder, dark chocolate Extracts and natural flavourings: Vanilla extract, orange extract, almond extract, orange zest, lemon zest Salt: Sea salt - a pinch of salt will not only enhance the flavour but also affect the tenderness of your cakes.

The world's leading nutrition experts and researchers attended NUTS 2022 conference last week to discuss the health research on nuts and dried fruits. The conference summarised the latest evidence on health benefits of nuts and dried fruits, and the opportunities in research for the future. Health benefits of nuts and dried fruits The effects of nut and dried fruit consumption have gained traction over the last years, and supported by growing scientific evidence they have been associated with many health benefits, from cardiovascular health to insulin resistance and diabetes, weight management, lipoproteins and dyslipidemia, inflammation and oxidation, gut health, aging and cognition, and some forms of cancer. More recently, other lines of research have included fertility and nuts and dried fruits as part of sustainable diets. While some areas of research have been put into focus more than others, there is irrefutable evidence that they are nutrient-dense foods with an interesting nutritional composition. Importance of nuts and dried fruits in healthy diet The NUTS 2022 participants highlighted how a joint effort must be made to help bring awareness to the importance of including nuts and dried fruits as part of a healthy diet. The benefits of nuts are wide-ranging and include a variety of nutrients, mono- and polyunsaturated fats, fibre, vitamins, minerals, polyphenols and antioxidants, all which have a beneficial effect on health, and dried fruits contain essential nutrients and health-promoting bioactive compounds such as antioxidants. Nuts and dried fruits in prevention of diabetes Among the future lines of research discussed in the meeting, experts highlighted the potential role of nuts and dried fruits in the prevention of diabetes, which is of particular relevance in today's world. According to the International Diabetes Federation, there are currently 537 million people worldwide with diabetes, and this number is projected to reach 700 million people by 2045. Prevalence is increasing worldwide, leading to over 4 million deaths every year, and in countries such as China and India, the number of deaths attributable to diabetes are extremely high: 1.4 million and 648,000 people, respectively. Lifestyle measures and a healthy diet have been shown to be effective in preventing or delaying type 2 diabetes, which is the most common type of diabetes. NUTS 2022 took place from 20 till 21 October and gathered the brightest minds in the field of nutrition research on nuts and dried fruits, including twenty-five researchers and professors from universities in Europe, Australia, Canada, Brazil, Iran, Turkey, the USA and the UK. Chaired by Prof. Jordi Salas-Salvadó, Distinguished Professor at Universitat Rovira i Virgili, the meeting included highly-esteemed researchers from Harvard T.H. Chan School of Public Health, University of Toronto, Loma Linda University, and Penn State University, among others.

We all know fresh fruits are generally good for you and absolutely delicious - they are natures candy after all! However, what about their dried counterparts, are they still healthy for you? Read on to find out if adding dried fruits to your diet would be fruitful, or fruitless? What is Dried Fruit? Dried fruits have been around a long time, they’ve been a staple of Mediterranean diets for thousands of years. In fact, the earliest recorded reference of dried fruits dates all the way back to the Mesopotamian Era which is approx. 1500 BC Today dried fruits are produced and eaten all over the world, the most common variety being raisins. Other popular varieties include dates, prunes, figs, apricots, peaches, apples, and pears. However, most fruits can be turned into dried fruits. So, whatever your favourite fruit is, there’s bound to be a dried version to suit your fancy. The process of making dried fruits is quite simple, it requires removing the majority of water content from fresh fruit. The water is extracted either naturally, through sun drying, or by special dryers and dehydrators. Fruits can be dried either as a whole, in halves or as slices. They usually shrink down during this process leaving a tasty, energy filled food source! Fresh Fruit vs Dried Fruit You may think that when it comes down to it that fresh fruit is always better, and it some cases that may be correct. Dried fruits are higher in sugar than fresh fruits and the calorie content is also higher due to the loss of water. So, if you are watching you sugar intake or looking to lose weight, it is suggested to keep an eye on the portion size. Despite this, dried fruits still retain most of the nutritional value of fresh fruits. As dried fruit contains a reduction in water it is therefore a much more concentrated source of nutrients. This means they tend to be higher in most vitamins and minerals per 100g when compared to their fresh counterparts. Some additional benefits are that dried fruit have a longer shelf life and can be preserved for much longer than fresh fruit. Dried fruits should be stored in cool, dry, dark areas. In these conditions they can last up to a year. This makes them a handy snack to have to hand, particularly on a long trip where refrigeration is not easily available. Also, a 30g portion of dried fruit still counts as one of your 5 a day! Is Dried Fruit Healthy? In moderation, dried fruits can be a healthy and nutritious option to include to your diet. They are high in fibre and packed full of antioxidants as well as beneficial vitamins and minerals. Dried fruit can help improve your digestive health. It has prebiotic fibre which aids the healthy bacteria to keep the digestive tract working. Prunes especially, are a well-known natural laxative and may help improve constipation symptoms. This is caused by their high fibre content along with sorbitol, which is found naturally in some types of fruit. One serving of mixed dried fruits, or dried apricots in particular, are a rich source of potassium. Our bodies do not naturally produce potassium, so it is important to include it in your food and drink consumption. Potassium is an important mineral that helps assist with many of the body’s essential functions such as blood pressure, water balance and your hearts rhythm. Both dates and raisins have a low to medium glycaemic index value, along with a low insulin index. This means that neither of these types of dried fruit should cause extreme spikes in insulin levels or blood sugar after eating them. This in turn should lead to an increase of feeling fuller for longer, and a reduced risk of developing type 2 diabetes. Just be aware that some dried fruit is coated with sugar or syrup to make it more ‘appealing’ and sweeter. This can also be referred to as ‘candied fruit’. It is important to always check the packaging when purchasing dried fruit if you wish to avoid any unnecessary added sugar and reap the most health benefits. Adding Dried Fruit to Your Diet You can find many types of dried fruits readily available at most supermarkets and whole food shops. In fact, we have a wide variety of dried fruits right here at Wholefood Earth. Dried fruit can also be made easily at home by using a microwave or an oven. We recommend spraying them a few times with lemon juice before drying if you want to stop any browning and discoloration. This makes dried fruit a quick and simple addition to pretty much any balanced diet. You can eat them either as a tasty on the go snack, or incorporate them into any dishes you might want to sweeten up. Raisins can be added with any nuts you have to make your very own homemade trail mix. They can also be included when making a variety of cakes or cookies. Most dried fruits make a nice addition sprinkled over porridge, cereal, or yoghurts. They can even work with savoury dishes too, for example mixed into a salad, couscous, or stir-fry. The possibilities are endless! All in all, it seems including dried fruit to healthy, balanced diet is typically good for you. As with many foods, it is best eaten in moderation, and suggested to avoid any added sugars or syrups if you want the most wholesome option. We hope you have found this article a fruitful read 😉

We learned that fruits and vegetables were good for us when we were kids. Our parents tried to encourage us to eat spinach, broccoli and lettuce in many ways - sometimes by using force. Remember that?Our mums used to buy unpacked foods and fresh veggies in local stores and prepare homemade meals. These days, it’s hard to find any fruits and vegetables in a corner shop. Over the years, our lifestyles and food culture have changed significantly. Unhealthy processed foods. Today, fast-food ads are everywhere, and the supermarkets’ shelves are stocked with ready-to-eat processed foods, which are more convenient for our busy lifestyle. We buy and consume these products without thinking about what they contain and how they were made. And sadly, the truth is that these products are often made with poor ingredients, contain a lot of salt, sugar and chemical substances that are not good for us. Following our busy schedules and looking for an easy and more convenient lifestyle, we tend to forget what real food is. While ready meals are easy to warm up and consume, we shouldn’t rely our diet on these products when we want to be healthy and look good.Perhaps, these products will satisfy us for a while, but having them every day will have severe consequences for our bodies. A growing number of studies suggest that eating highly processed foods increases the risk for obesity, type 2 diabetes, high pressure and heart diseases. What are the foods that help us maintain good health? Whole foods plant-based diet is the best for you. Whole foods are natural, unprocessed, unrefined products rich in original nutrients foods that we should consume more. Plant-based whole foods like vegetables, fruits, whole grains, legumes, nuts, seeds, cereals do not contain chemical additives or preservatives. Instead, they come loaded with beneficial nutrients such as vitamins, minerals, antioxidants and fibre. Whole foods are in the same state they were in when harvested (fresh or dried), and less processed foods keep their best nutritional values. Eating more plant-based whole foods is the best thing you can do for your body and health. Unprocessed whole foods may also help you avoid many illnesses, maintain diabetes, reduce inflammation, which is considered the significant driver of heart disease and muscle pain. The key to your health is a whole foods plant-based diet. Source of nutrients, fibre and antioxidants. More recent medical studies show that a healthy plant-based diet provides us with enough protein, healthy fats and good carbohydrates, vitamins, calcium, magnesium, fibre and antioxidants. Whole foods are loaded with antioxidants. And our bodies need antioxidants to fight free radicals that are responsible for blood cell damage. Vegetables, legumes, nuts, whole grains, and fruits contain a lot more antioxidants than animal-based products. Whole foods high in fibre, which boosts digestion and healthy metabolism, will make you feel full longer and help you maintain proper weight. Eating more foods rich in fibres such as chia seeds, flaxseeds, beans and legumes, vegetables, and fruits may help reduce blood sugar levels which is particularly essential for those at risk for diabetes. For those with a sweet tooth, whole foods snacks such as nuts may also help reduce sugar cravings for products like cookies, cakes, and candies. Once your body gets used to eating whole, unprocessed foods, cravings for sugary foods could become less frequent.

Diatomaceous Earth Using Diatomaceous Earth to store dry goods is not a novel concept. Several ancient cultures used to mix DE into their grain stores to protect them from insects. This ancient practice is still carried on in agricultural practices today where farmers and warehouses mix DE into their grain and animal feed. Diatomaceous Earth can also be used to help preserve food storage items such as flour, legumes, rice, pulses, or any other dry foods. Not only can DE deter and exterminate any unwanted insects, but Diatomaceous Earth is also great at absorbing moisture, keeping the food dry and mold-free. It also serves as a flow aid and anti-caking agent. This is especially helpful with any feeds and products that experience any difficulty with flowing and pouring. This is particularly helpful with any wet feeds or feeds abundant in molasses. Diatomaceous Earth helps to coat it, break it up and keep them from sticking together. Use food-grade DE in your cereal, oatmeal, pasta and other shelf items. You can even cook your DE treated items without having to worry about it hindering its taste, as DE is tasteless. The very best part, DE is entirely natural, helping to eliminate any need for artificial preservatives or nasty chemicals! Freezing Another popular food preservation method used is freezing. Ideal for increasing longevity, zero chance of finding any pests or mold (assuming your freezer is functioning properly). While a couple of these claims may be true, this is not so for longevity increase. This is because after some time the taste and quality of the product decrease due to the cold. The amount of time your grains remain fresh at home largely depends on how much of their shelf life has already been used up during shipping, at the warehouse and in the shop, before bringing them home. Here are some guidelines that may help you with your grain storage journey. Whole Grain Flour/Meal Intact Whole Grain (still has the bran) Amaranth Pantry: 2 months Freezer: 4 months Pantry: 4 months Freezer: 8 months Barley Pantry: 3 months Freezer: 6 months Pantry: 6 months Freezer: 1 year Brown/coloured rice Pantry: 3 months Freezer: 6 months Pantry: 6 months Freezer: 1 year Buckwheat Pantry: 1 month Freezer: 2 months Pantry: 2 months Freezer: 4 months Popping Corn/ Corn Pantry: 3 months Freezer: 6 months Pantry: 6 months Freezer: 1 year Millet Pantry: 1 month Freezer: 2 months Pantry: 2 months Freezer: 4 months Oats Pantry: 2 months Freezer: 4 months Pantry: 4 months Freezer: 8 months Quinoa Pantry: 2 months Freezer: 4 months Pantry: 4 months Freezer: 8 months Rye Pantry: 3 months Freezer: 6 months Pantry: 6 months Freezer: 1 year Spelt Pantry: 3 months Freezer: 6 months Pantry: 6 months Freezer: 1 year Wheat Pantry: 3 months Freezer: 6 months Pantry: 6 months Freezer: 1 year Wild Rice Pantry: 2 months Freezer: 4 months Pantry: 4 months Freezer: 8 months Salt Using salt as a preserving method is another way to promote the longevity of some foodstuffs. This method is generally reserved for the preservation of different meats and fish. This is known as curing or salt curing. Further to its preservation properties salt curing contributes the element of flavour. Some also regard salt as a powerful deterrent for microbial growth however, the actual levels of salt required to promote this would be too high for the body to handle. Vacuum Sealing When it comes to food preservation using a vacuum sealer can be one of the best ways to keep food fresh longer, be it in the pantry, fridge or freezer. Producing a vacuum means removing all the oxygen from the contents of a package. This helps reduce the rate of bacterial growth whilst curbing oxidative rancidity of fats in foods. However, the elimination of oxygen does not necessarily eliminate the possibility for all bacterial growth. Some types of pathogens (illness-causing bacteria) prefer a vacuum environment as this eliminates the competition from spoilage bacteria they can reproduce even more rapidly. Many of whom use vacuum sealing as a form of preservation double up by freezing the vacuumed packs as well. Providing an even ‘safer’ shelf life for some products. Flours and rice can last from 1-2 years frozen when vacuum sealed! Cool, Dry Conditions A cool dry place usually refers to a pantry, drawer or closed cabinet where the temperature stays between 8-15 degrees Celsius where the relative humidity is about 80%. This is a common instruction found on the back of most dry food packaging. In order to maximise the life of packaged goods make sure to keep them away from sunlight and any common heat source from your kitchen. These include hobs, ovens and any areas surrounding the refrigerator. Contrary to popular belief the areas surrounding the refrigerator and the top of it are quite warm. This is because fridges are constantly at work removing heat from its internal cooling cabinets and releasing it into the room outside. The best bet is to store your packaged goods in a cool, dry and closed space. Citric Acid Citric Acid is another quick fix for food preservation at home. However its use is more prevalent with freshers foods. If you're having a large party of people coming over and you don’t want your big bowl of guacamole to brown while you wait for everyone to get there. Sprinkle a bit of citric acid in your guac and voila! It won't brown. The same is true for apple slices, still want them to look crisp and fresh for a packed lunch or a serving platter? Sprinkling some citric acid over the top and you’ll have that perfect slice look for longer. In Conclusion There are many different ways in which one can aim to lengthen the shelf life of one's dry products. It is only a matter of choosing which method suits you and your product's needs best. // //

Many of us took this year’s Working From Home stint to reflect on what we really want and need in our homes. Many started DIY projects. Others moved to a house with a garden. And everyone was suddenly really conscious about what they had in their pantries, cupboards and freezers. The mass-hoarding that happened at the start of the first lockdown was difficult to navigate, but thankfully there are a lot of ways to store emergency food supplies that would have prevented any worry. Here we’ll give you a list of nutritious foods that are easy to store for a long time. Grains and Flours Storing Grains is easy. Grains like bulgur, brown rice, spelt and barley keep well for months in an airtight container and are a great base for most meals. They are also great additives to vegan or gluten-free diets as many grains do not contain gluten but do contain a whole host of other nutrients to enrich a diet with. Flours, made from grains or things like almonds or soy, also keep really well in a pantry. In a clean, airtight container, they will last for several months. Flour is great to have in stock at all times; those times you crave some late-night pancakes? With flour in your house, you can whip some up in minutes! (Dried) Fruit We all need plenty of fruit in our diets. It contains many healthy vitamins and minerals and fibres. One of the notorious disadvantages of fruit is how quickly fruit goes off, and it is generally not seen as a food great for storage. How wrong we all were. There are so many varieties of dried fruit nowadays, that you never again need to worry about not having fruit in your pantry. Why not stock up on some delicious dried banana chips or goji berries? They are great toppings for oatmeal, yoghurt, and desserts, contain tons of vitamins, and last for ages in your storage cupboard! Another option is to can your fruits. It is a relatively easy process that requires a pot for boiling water, a jar (repurposed sauce jars are great), and an acidic component such as vinegar. Once the fruit is canned, it lasts months. Herbs and Spices Having a good spice rack is like having a good boiler; they are sure to improve your life for years to come. A broad selection of spices in your kitchen allows for experimental cooking, discovering new recipes, or just upgrading your current meals. As spices are dried plants, they will last for ages when stored right. Any airtight container will do just fine. And the added bonus is that herbs and spices can make even the plainest food extraordinary. Oils and Vinegar Oils such as olive oil and coconut oil are great to use for cooking and other health and beauty uses, and last for a year or longer when stored right. Generally, oil should be stored in a closed container, and kept in a cool, dry place. This is why they make a great pantry food to stock up on when you can. Vinegar or apple cider vinegar is also great for storing for long periods of time. They also should be kept in a dark, dry place. The great thing about vinegars is that they can be used to prolong the life of other foods such as fruits (see the Fruit section) or vegetables, are great for cleaning and can be used for dressings and sauces. Beans Dried beans or canned beans are both great to add to your pantry. Canned or dried they have a long shelf life at room temperature, they are a great source of protein, contain a lot of other essential nutrients, and are very filling when put in a meal. When you have dried beans, just make sure to store them in a cool, dry place, as getting them wet will shorten their shelf-life. As an added benefit, dried beans are also incredibly cheap, and super versatile. Seeds Seeds are a pantry staple. Seeds can be kept for months in a dry and dark place, preferably in an airtight container. They are great little boosts of nutrients and make great toppings for desserts, smoothie bowls, or oatmeal. Pumpkin seeds are also a great nibble on their own. If you are thinking of using all of that lovely flour you now keep in storage for some home-made bread-baking, why not use sesame seeds or poppy seeds to give your bread some extra texture and flavour? Why Should You Start Storing Foods? It is oftentimes not only time-consuming to go to the grocery store, but it can also get quite expensive. Oftentimes, buying in bulk works out much cheaper than buying little amounts every time. If you have a healthy pantry with a nice variety of products, you will always have a base for a meal on hand. You could also start your meal-prepping journey at the same time as building a food-storage. Meal prepping often works out much cheaper per meal than cooking every evening and is much less time-consuming, leaving you with more time to enjoy the little things in life. If you feel inspired by our blogs, why not sign up to our newsletter here? We will soon announce our brand-new recipe blog with loads of healthy, wholesome recipes to help you use some of the products in these blogs.