Dried Fruits

Super moist and fruity Christmas cake.

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!

Prep time: 50 MinsCook time: 10-15 MinsServes: 2 Ingredients 6 Eggs180g Wholefood Earth Organic Cane Sugar150g Unsalted Butter250g Wholefood Earth Rice Flour 100g Dark Chocolate100g White ChocolateStrawberry Essence For Decoration Fresh strawberriesStrawberry JamWholefood Earth CranberriesWholefood Earth Crystalised GingerWholefood Earth Cacao Nibs Fondants are wonderfully indulgent and meant to be shared, so why not share two! It’s best to start by weighing out and portioning your ingredients, you’ll need 6 eggs, 180g of sugar, 75g of diced butter x2, 125g of flour x2, 100g of dark chocolate and 100g of white chocolate. If you have a stand mixer, an electric whisk or a hand whisk you’ll do just fine, just bear in mind that you’ll need a little more effort with a hand whisk. In a large mixing bowl add three eggs and 180g of sugar. Over a smaller bowl separate your yolks from the remaining three eggs by gently cracking each egg and using your hand to let the whites fall away into the smaller bowl. Add each yolk to your large bowl with the eggs and sugar. (You don’t need to keep the whites for this recipe but you may want to keep them for something else) You might want to wash your hands before the next step. Vigorously whisk the egg and sugar mixture until it starts to thicken and bubble, the longer the better, in a standing mixer you can let it whisk on high speed while you perform the next step. To melt each chocolate use a glass or metal bowl over a pan of steaming water, stir frequently and add 75g of butter, 100g of dark chocolate and let them melt together. Continue whisking the egg and sugar mixture as much as you can then separate half into a second bowl, one for each fondant batter, you can finish one at a time so don’t feel like you need to rush. Once your chocolate and butter have melted use a dry tea towel to pick up the glass bowl as it may be hot and be careful of the steam, use a wooden spoon or silicone spatula to transfer the melted chocolate to one of the egg bowls. (Rinse the chocolate bowl with hot water and dry it if you wish to add it straight back to the pan to melt the white chocolate whilst you mix the first batter). Gently combine the chocolate and eggs with a spatula or spoon, folding gently so as not to knock out any air. Add half a teaspoon of strawberry essence or flavouring and fold in 125g of flour (plain flour works best but we’ve used rice flour to keep this gluten free!) until well combined. Preheat your oven to 190 degrees and repeat the process with the white chocolate and remaining 75g of butter, except without adding any strawberry essence. You should have two beautiful, contrasting fondant mixes ready for baking! Line a small, silicone or metal mould with butter and sugar or cocoa powder to help free the fondants once baked, you can use a muffin or cupcake tray if you don’t have any moulds but they can be cumbersome when turning the fondants out. When filling the dark chocolate mould you can add a spoonful of strawberry jam halfway for an extra surprise in the centre. Place the filled moulds in the middle of your preheated oven and bake for between 10 and 15 minutes, depending on the size of your moulds. Check them after 10 minutes, if they have plenty of resistance when pressed but still feel soft in the middle then they are ready, if they are still fragile and darkening too much, reduce the heat to 180 and let them bake a few minutes more, checking regularly. Using a dry tea towel or oven glove, hold the fondant in one hand and run a small knife around the mould if necessary, place a small, up-turned plate on top, gently turn them both together and wiggle the mould until the fondant is free. Finish the dark chocolate fondant with a decorative strawberry and finish the white fondant with cranberries and chopped crystallised ginger. With a little extra time and effort take the opportunity to show someone how much you love them with a truly indulgent homemade treat, and while you’re at it treat yourself as well! Optional: Chocolate Shards with Cacao Nibs If you have some extra chocolate left over you can melt it and pour onto a sheet of baking paper, spread thinly with a spatula or pallet knife and sprinkle with cacao nibs for a delightful crunch, you can let them cool in the fridge or even the freezer, once firmed break them into shards. If you’re feeling extra creative you can use both white and dark chocolate to make some beautiful patterns and decorate your fondants even more!

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.

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.

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

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.

We’ve all heard the classic saying that ‘Breakfast is the most important meal of the day’, but is there any truth to it? Well, some of the clue to why it’s touted as being so essential is in the name itself: it’s the way to break our overnight fast. But is skipping it really the dietary faux pas we’ve been led to believe? Well, it turns out there’s many reasons why breakfast is such a significant mealtime. Many studies have shown that regularly eating a good breakfast is linked to better memory and focus, decreased ‘bad’ cholesterol, less risk of developing certain diseases, weight management and good health overall. So seems breakfast is rather beneficial, after all! To help you out, we’ve made a list of healthy breakfast foods, which are mostly vegan friendly, and thrown in a few recipes if you’re needing some inspiration. Let’s get cracking! Oats Having oats for breakfast is one of the best ways you can start your day. They’re one of the healthiest grains on the planet, and are packed full of vitamins, minerals, and antioxidants. Oats are also rich in fibre, which keeps you feeling satiated for longer, whilst also lowering blood sugar and insulin response. This is particularly important in the morning, so you don’t start to crave unhealthy snacks or overeat later in the day. Another great aspect of oats is that they’re easy to prepare and can be paired with basically anything. Make them sweet or savoury by including whatever toppings you heart desires. For a slightly different take on traditional oatmeal, have a look at our Fruit & Nut Overnight Oats. Muffins Muffins at first glance may not seem like the healthiest choice, however there’s still ways you can enjoy these baked goods for breakfast. So, no need to chase away the muffin man just yet! A lot of the ingredients in muffins can be swapped out for healthier alternatives. Instead of sugar think fruit, honey, peanut butter, or cacao. And substitute some of the flour for grains such as oats and quinoa. There are so many different types of healthy muffin recipes out there. One combination we think is delicious for breakfast is our Banana & Almond Muffins. If you’re in rush in the mornings, why not make a big batch and pop them in the freezer. Then, simply reheat them in the toaster oven in the mornings, so you’re breakfast ready. Vegan Scramble Prefer something savoury for your first meal of the day? Well look no further than a scramble. Traditionally this would be made with eggs, but for all our vegan and health conscious friends out there, the eggs can easily be replaced with a plant-based option. Two alternatives are chickpeas or tofu. Both are great sources of protein, whilst also being gluten free and vegan. Protein is an important staple of your diet as numerous studies have shown it increases metabolic health, builds muscle, and aids in weight loss. We’ve got your egg free breakfast covered with our Chickpea Scramble. Chickpeas also contain 8 of the 9 essential amino acids, which are structural components of protein that need to be acquired from the food you eat. Smoothie We all know how vital it is to get enough fruit and vegetables in our diets. They’re packed full of essential nutrients and antioxidants, plus, their fibre content helps keep your digestive system healthy and keeps you feeling full. Smoothies are the perfect way to incorporate some of your 5- a day into your breakfast. There are endless possibilites of ingredients to make your smoothie from, so why not get creative? We personally love this delicious Strawberry Chia Seed Smoothie, along with our heavenly Chocolate Protein Smoothie. Both great ways to get some extra protein in to your morning. Pancakes Pancakes are another breakfast staple that is usually considered unhealthy, but we’ve got your back so you can still keep flipping those delicious cakes! Pancakes can be made from a variety of Healthier Flour Alternatives which contain more nutritional benefits, as opposed to the standard all-purpose flour. If you’re looking to up your protein intake, you can choose a high protein flour such as soya or quinoa flour, alternatively add some protein powder to the mix. Protein is essential for healthy bones, skin, cartilage, and even keeping your hair strong and shiny. If you looking some pancake ideas, then look no further than our Gluten Free Big Boy Pancakes with Muscovado Treacle Syrup or Banana & Strawberry Pancakes Toast Another breakfast favourite! If you want to make this classic morning meal healthier, we recommend switching out white bread for loaves made with minimal ingredients, such as wholegrain, rye or sourdough. This will have less of an impact on your blood sugar levels and are generally lower in fat. If you’re a keen baker, why not try making your own. As to what you decide to put on the toast, well the options are countless. If you’re after a savoury option, we think avocados, tomatoes, roasted peppers, mushrooms, or beans are all highly nutritious and delicious choices. If you prefer your toast to be sweet why not check out our recipe for Vegan French Toast ft. Nooch Granola Granola is a breakfast staple, and for good reason. It’s a much healthier and nutritious choice than many of the popular sugary and calorie laden cereals. Just be aware that a lot of store bought versions of granola can be loaded with added sugars and preservatives, so we suggest mixing your own using oats, nuts, seeds, and dried fruits. These ingredients are rich sources of iron, zinc, and magnesium, as well as B vitamins and vitamin E. You can either eat it as it is, with plant milk, or even sprinkled over yoghurt. For an on the go option, how about trying our Zesty Lemon Chia Seed Granola Bars.

Raisins. Those small but tasty fruits that are full of sweet and juicy flavour, in fact, one could describe them as nature’s very own candy! They are featured in many traditional British baking recipes, but can also be used in savoury dishes, along with being a quick and healthy snack. But what even are they and are raisins any good for you? And what’s the difference between raisins and sultanas? Well, we have the answers for you right here in this very article. Read on raisin fans! How Are Raisins Made? Raisins are in fact dried grapes. The grapes can be dried either by the sun or by a mechanical process, which results in what we call, raisins. These dried fruits are produced and eaten all over the world. The drying process affects the shape, sizes, colours, and flavours. You may wonder why it is then that raisins don’t actually taste like grapes, considering most dried fruits still taste like their fresh counterparts. This is possibly because the drying process concentrates the sugar content in the fruit. As grapes ripen there is also a flavour progression. Raisins probably came to exist entirely by accident. It is said they were likely discovered in prehistoric times when some grapes were accidentally left out and dried in the sun. Some curious growers decided to try the wrinkled fruit and enjoyed the sweetness of them - What a tasty mishap! Guess everything happens for a raisin 😉 Different Types of Raisins There are many different varieties of raisins out there, but here are some of the most popular and well known types, and the differences between them - Raisins The most famous guys on this list are the standard raisin. They are a type of grape that has been dried for around three weeks. As the grapes dry the begin to darken in colour, which is what gives raisins their dark brown colour. Raisins are generally made from the Thompson Seedless variety. However, in Australia, raisins are made exclusively from larger grape varieties including Muscat, Lexia, and Waltham Cross. Standard raisins are typically larger than sultanas and currants, they are dark in colour, have a soft texture, a sweet flavour. Sultanas Sultanas are made from green seedless grapes, usually the Thompson Seedless variety. Unlike raisins, sultanas are usually coated in an oil-based solution prior to drying to speed up the process. For this reason, they are often lighter in colour than raisins and currants. Sultanas are typically smaller than raisins and are sweeter, juicer and lighter in colour than both raisins and currants. Currants Currants, also referred to as “Zante currants,” are tiny, dried grapes. Despite their name, currants are actually made by drying a variety of small, seedless grapes called Black Corinth and Carina. Currants, much like raisins, are dried for up to three weeks. Because of their small size, they have a sweet, tangy, and intense flavour and add texture and sweetness to both sweet and savoury dishes. Health Benefits of Raisins So now we know what they are, are raisins actually good for you? Well good news for the raisin lovers, there are actually many health benefits to be had by including them in your diet. Firstly, raisins contain higher levels of antioxidants in comparison to other dried fruits. The process in which they are dried also helps to preserves these antioxidants, more so than in fresh grapes. Raisins contain iron, which may aid in cardiovascular health. They’re also a good source of potassium, copper, manganese, and vitamin b6. Raisins have a good amount of calcium, which benefits bone health, and they contain the mineral, boron. Boron helps in maintaining good bone and joint health, can improve wound healing, and may improve cognitive performance. Raisins are also a rich source of soluble fibre, which helps the digestive system and can reduces stomach problems. They also contain tartaric acid. which may have anti-inflammatory properties, can improve intestinal function, and aid in regulating the balance of bacteria in your gut.

The clocks are going forward this weekend and that means one less hour of precious sleep! We’re sure you’ve heard before about how important it is to get a good night’s kip. Sleep is an essential function that allows your mind and body to recharge, as well as keeping yourself healthy and warding off diseases. However, as many of us know, sleeping well isn’t always an easy task. Did you know that certain foods can also aid you in getting a restful night’s sleep? There are a variety of chemicals, enzymes, amino acids and other nutrients that can help in falling and staying asleep, and fortunately, you can find a lot of them in foods and drinks. We want to make sure you’re getting the best sleep possible and have compiled a handy list of sleep inducing foods (plus one drink). So, if you’ve been having trouble falling asleep or staying asleep, why not give these a try? Almonds Almonds are not only a nutritious and healthy snack, but it’s also claimed they may help in boosting sleep quality as well. This is because almonds contain the hormone melatonin, which regulates your internal clock and signals your body to prepare for sleep. Almonds are also a great source of magnesium. Consuming an adequate amount of magnesium may improve sleep quality, especially for anyone suffering with insomnia. Magnesium’s role in promoting sleep is considered to be related to its ability to reduce inflammation. In addition, magnesium can assist in lowering levels of the stress hormone cortisol, which is known to disturb your slumber. For more health benefits of almonds, have a look at our previous article Are Almonds Good For You? Oats You may think of oats as more of a breakfast food, but you might want to try eating a bowl of porridge after dark if you want to catch those precious ZZZZZs. The grains present in oats trigger insulin production much like whole-grain bread, raise your blood sugar naturally which makes you feel drowsy. Oats are also rich in both melatonin and the amino acid tryptophan that helps to produce melatonin, which helps our brain send signals to the rest of our body that it’s time to relax and get some rest. Kiwi Kiwis are a low calorie but extremely nutritious fruit that could also aid you in sleeping better. The sleep-promoting effects of kiwis are sometimes usually attributed to serotonin. Serotonin is a brain chemical that helps regulate your sleep cycle. It’s been proposed that the anti-inflammatory antioxidants in kiwis, such as vitamin C and carotenoids, may also be partially responsible for their sleep-inducing impact. White Rice White rice is a rich source of carbohydrates. It’s high carb content along with its lack of fibre, both contribute to white rice having a large glycaemic index. It’s been suggested that eating foods with a high GI, like white rice, approximately one hour before bed may help in improving sleep quality. Some researchers seem to believe this is due to the large amount of insulin released after eating a high GI meal. Insulin drives the amino acid, Tryptophan, which helps activate drowsiness, into the brain. Chamomile Tea Okay, so it’s not technically a food but we’re still including it on this list! Chamomile tea is widely known as one of the best drinks to help you get your forty winks. But did you know, it doesn’t even contain any tea? It’s actually more of an herbal infusion made from the dried flowers of the chamomile plant. Chamomile tea also contains antioxidants which binds to receptors in the brain that encourage sleepiness and reduce insomnia. Just make sure to drink your cup of chamomile tea around 45 minutes before going to bed so your body has ample time to metabolise the tea. Soya Soya has a wide range of health benefits, and one of them may be aiding you in a good night’s kip! The products produced from soya, such as soya milk, tofu, and tempeh contain good amounts of tryptophan, the substance which can help our bodies synthesise melatonin and serotonin. Another way soya may also benefit your sleep pattern is due to its isoflavone content. Isoflavones are believed to somewhat mimic the hormone oestrogen. Oestrogen can affect the brain via the same neurotransmitters that are involved in sleep regulation. Why not check our latest soya article Why Soya is a Great Meat Substitute Figs Figs are an excellent source of magnesium, potassium, calcium and iron, making them a powerful aid for sleep. All these minerals can assist with muscle contraction along with blood flow, which are both vital for falling asleep. Figs also contain high amounts of fibre, keeping you full through the night and preventing any hunger pangs or midnight cravings that could disturb your slumber. Walnuts Another nut featuring on this sleep inducing food list is the small yet mighty walnut. Some researchers have claimed that eating walnuts improves sleep quality, as they’re one of the best food sources of melatonin. They are made up of many fatty acids that may also contribute to better sleep. Walnuts provide alpha-linolenic acid (ALA), an omega-3 fatty acid that’s converted to DHA in the body. DHA may increase your bodies serotonin production. So, if you’re finding it difficult to nod off, eating a handful of walnuts before bed might just help!

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. // //