Grains

This easy and quick cous cous salad will make an excellent healthy lunch meal for the entire family.

This Beans and rice salad is hearty and healthy! It can be made ahead of time to eat alone or to go with whatever you are serving. It is also perfect picnic or barbecue food in summer.

Healthy and nutritious summer salad with quinoa, pumpkin seeds, sunflower seeds and flaxseed. Perfect for lunch!

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

This healthy and beautiful dish is delicious and nutritious! Eggplant stuffed with couscous, walnuts and almonds with a tomato salad - a great combination of Mediterranean flavours.

This simple chickpea salad makes a perfect side dish to most meals or as a tasty lunch or snack. Either way - CHICK it out!

The best way to start your day! These overnight oats are quick, easy, and OATally tasty. Plus, they're vegan friendly.

The BEST homemade bread ever. Perfect for making all your favourite toast variations, sandwiches, and more.

A timeless classic, freshly popped, pipping hot, slightly salty and delicious.

CinnaSyrup popcorn, a lighter, warmer take on sweet popcorn.

Flavourlessness was never an option a quick and easy snack that you can whip up in no time using just 3 basic ingredients.

A healthy, quick to cook, chock full of fiber breakfast

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

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

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

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

As we swoop into the summer holidays, we are having the odd days where the weather is HOT. In reading the weather forecast, people race around supermarkets looking for BBQ foods and ‘picky bits’ to suit the momentary whisk of heat and sun, all so we can have that happy moment, eating dinner in the garden! As lovely as having picky bits and a Pimm’s in the hot heat are, we need to remember to keep up with our healthy eating habits too. Whilst we enjoy the warmth, it is important to eat whole foods, to keep our bodies energised and hydrated. Eating lighter and fresher foods will benefit your digestion, keep you feeling great, and prevent you from experiencing that sluggish feeling from overeating. Water-packed Fruit and Veg Now we all know the benefits of eating fruit and vegetables, these wholefoods are packed with vitamins and minerals that work to help your body function. In a previous article, we spoke about how fruit and veg helps support your weight, muscles, energy, and especially your digestive system. However, when we incorporate the heat from a summer’s day into the mix, we are looking at very specific fruit and veg. With a rise in temperature, our body will naturally work to stay regulated, and cool us down when we are overheating. In attempting to do this, our body will sweat, releasing water and salts. It is our job to replenish the water and salts we have lost. Here are some great whole food examples that have a high percentage of water to keep you hydrated: Greens and Salads Greens are the superfoods of the whole food world, so you should definitely be including them in your summer meals! Greens can be eaten completely raw in salad based meals, making them perfect for heatwaves. No added heat from cooking! These ingredients (spinach, rocket, lettuce, watercress, kale, celery, cucumber, peas, courgette, swiss chard, bok-choy, leaks, coriander, broccoli, asparagus, artichoke, and green bell/chili peppers) contain phytochemicals or phytonutrients (linked to the natural colouring found in vegetables, fruit, and other foods) which contain beneficial resources for the body, that vitamins and minerals can’t necessarily produce. Phytochemicals have been linked to things like lowering body mass, lowering the risk of cardiovascular diseases, and lowering the future risk of some cancers. Darker greens are also particularly healthy as they are also incredibly hydrating. Whole Grains The great thing about using whole grains in the summer, is that you don’t have to use the oven to cook them- you can boil, microwave, or even simply defrost wholegrains. We want to get away from making ourselves even hotter when we’re experiencing a heatwave, and there are plenty of options with wholegrains. They are filling and satisfying to eat. Cereals, rice, sandwiches, whole grain pastas, bread salads, quinoa, and couscous are all great examples of either heatless, or minimally cooked meals. As well as being a versatile choice for breakfast, lunch, and dinner, whole grains are a super whole food. Full of fibre, nutrients, vitamins, and minerals, they support lots of different parts of your body. Most commonly known for regulating, and lowering cholesterol, whole grains also help lower insulin levels; which contribute to preventing weight issues, future risk of diabetes, and heart conditions. Protein Pasta Protein is an essential element for the diet. Protein helps retain, heal, and help grow muscles. An alternative to traditional pasta, ‘Protein Pasta’ is packed with protein-rich ingredients. For those who are living a plant-based diet, it is a great substitute to customary pasta, as it helps people get a higher amount of protein that they are missing from animal products. Protein Pasta is popular with people starting a Keto diet as it contains less carbohydrates and more fibre than traditional pasta. With this being said, it is a great option for hot days as you get less of a stodgy feeling after eating it as its more protein based than carb. Protein pasta can be great in a cold pasta salad, a refreshing but filling meal, perfect to eat at the end of a warm summer’s day. NOTE: Depending on what type of protein pasta you are going for, it might not be gluten free. Most ‘bean’ based protein or ‘legume pasta’ is gluten-free because it comes from a soy concentrate rather than wheat. However, most protein pastas double up on the protein and use wheat and extra ingredients. It is important to check all the ingredients before you go head first in trying the product. Here is a list of all the different protein options: Soy concentrate, green lentils, red lentils, chickpeas, lupin beans, black beans, fava beans, legumes, barilla protein, edamame, green pea, yellow pea, and egg pasta. Oats Another versatile ingredient for those hot days is oats. The complex carbohydrate can be eaten hot or cold, and can come in plenty of meal options; for breakfast, lunch, and dinner. As an ingredient on its own, it can be quite bland, but that is not a bad thing. If you pair oatmeal with a sweet or salty extract it can change the flavouring completely, making it something far more satisfying to eat. Porridge and overnight oats are a staple oaty meal, which can include pretty much any additive ingredient. For example- fresh/frozen fruit, yoghurt, flaxseeds, chia seeds, non-emulsifier spreads, honey, chocolate chips, chopped nuts, granola, and seasoning. As mentioned in a previous article, oats are filled with plenty of vitamins and minerals that help you with your daily wellbeing, and nutritional goals. Oats are an impressive natural antioxidant, helping towards lowering blood sugar, insulin and cholesterol levels. Oats are a typically dense ingredient. Therefore, providing you with that satiated, full feeling in your digestive system. The source of energy keeps you fuller for longer, which is great on the hot days where you might not have a big appetite throughout the day. NOTE: Oats naturally soothe sun damaged skin as it is full of anti-inflammatories. An oat-meal bath can help nourish sore sun burn and dry skin. Grilled Fish For those who are living a carnivore diet, ‘Fish’ (Salmon, Cod, Haddock, Mackerel, Sardines, and Tuna) is a brilliant source of protein. The low-fat meat is full of vitamins (Vitamins D and B2) and lots of minerals, (Iron, Potassium, Calcium Magnesium, And Iodine, Phosphorus) which help support your bones and teeth. The Potassium in fish is a great electrolyte source that helps your body deal with chemical reactions and balances your fluids. Fish, most commonly contains Omega 3 Fatty Acids, which benefits your brain, lungs, eyes, blood vessels, and immune system. It also provides calories that reflect energy to different parts of the body. Due to the low fat and high fibre in fish, it is easily digestible and feels light in the stomach after ingested. This is just another great example of a protein to eat on hot days as you get less of a stodgy feeling after eating. Plant Based Protein For the vegetarians and vegans, some alternative protein options are Beans, Legumes, Tofu, and Tempeh. Beans are rich in protein and fibre and are a tasty protein substitute. Beans are nutritious and incredibly fulfilling when eating them. When considering how these whole foods can be added to summer meals, some examples are: salads, wraps, burritos, rice bowls and pasta bowls. Tempeh is a great gut friendly protein. The Indonesian food derives from fermented soybeans, and contains high amounts of fibre, protein, and vitamin B12. The mushroom flavoured food has a health benefit of naturally lowering phytic acid, which is found in other vegetables. Phytic acid tends to block minerals from being absorbed into the body, so Tempeh is a great source to flip this negative effect back around. Tofu is a great soya whole food, that is rich in manganese and calcium. Tofu is a super ingredient for binding sauces to, and has been said to naturally have a nutty flavour. Tofu contains a heap of vitamins, minerals, and flavonoids that your body needs to function normally. If you are struggling to find any of these ingredients in your local supermarket, try out and buy whole foods online, or look at your local healthy food shops. Ice Cream Moving onto the best (tastiest) solution for warmer days, is desserts. Everyone knows that the best way to cool yourself down, when you have done lots of walking and sight-seeing on holiday… is eating ice cream. Ice cream in appropriate doses, can be beneficial towards your health. The dairy fat is a great way to prevent cardiovascular problems. Funnily enough, ice cream contains Vitamins A, C, D, and E, and it is high in Calcium and Protein. Ice cream is a great mood and energy booster, it gives you that satiated feeling, and sugar dose that you might need when you are hot and bothered. But for all of you dessert lovers out there, who don’t like ice cream, (I know, I didn’t realise there were such people!) or can’t eat dairy ice cream, there are other cold sweet treats to try. Dairy-free Ice Cream is slowly becoming more popular in shops, with substitute- milk options such as Soya, Almond, Oat, Cashew, and Coconut. For those who want to indulge in ice cream, but are afraid of the calorie intake, it might be worth investing in a dairy-free option, as these lighter milks tend to have less calories. Sorbet For a no-fat cold dessert, why not try sorbet? The fruit entwined dessert is rich in Vitamin C and carries far less calories than ice cream. Sorbet is perfect for those hot days because it contains lots of water. Adding this hydration to your diet will make you feel better and satiated at the same time. Sorbet is also a lighter option, and another dairy-free option compared to ice cream as it doesn’t contain any dairy or eggs. Yoghurt A final cold dessert option, that can shapeshift into a snack, or even a breakfast option, is Yoghurt. This whole food is another great, gut friendly option that will help balance the bacteria inside your gut, and support your digestive system in general. Yoghurt is packed with good bacteria that have a probiotic effect on the gut, boosting your immune system and helping those with lactose issues. This ingredient can be a lovely breakfast choice, snack, and dessert option, it has a slight sour flavour that can be easily covered by spreads, fruits, or granolas.

The eco-friendly Planetary Health Diet is made of plant-based protein sourced, fruits and vegetables This diet has environmental benefits for the planet and health benefits for people In a new study, researchers said the diet can lower the risk of premature death by 30% Following a planet-friendly diet of mostly plant-based whole foods like whole grains, vegetables and fruits reduces the risk of premature death by nearly one-third in people while also dramatically cutting the release of greenhouse gases harmful for the planet, according to a new research. The study was published this week in The American Journal of Clinical Nutrition. The researchers claim the Planetary Health Diet reduced the risk of every major cause of death, including heart disease, lung disease and cancer for the study participants. They add the plant-based diet can also help the environment. Dr. Walter Willett, a co-author of the research and the chairman of the Department of Nutrition at Harvard T.H. Chan School of Public Health in Massachusetts, said in a press release: “Shifting how we eat can help slow the process of climate change. And what’s healthiest for the planet is also healthiest for humans.” “The findings show just how linked human and planetary health are. Eating healthfully boosts environmental sustainability — which in turn is essential for the health and wellbeing of every person on Earth,” he added. What kind of diet is environmentally friendly? The eco-friendly diet is known as the Planetary Health Diet. It includes a variety of plant-based foods like whole grains, legumes, vegetables, fruits as well as foods that are sustainable for the environment. A planetary meal should consists of half portion vegetables and fruits. The other half of the meal should includes whole grains, unsaturated plant oils like extra virgin olive oil, plant protein sources like legumes, and at times optional small amounts of protein from animal sources. Plant-based foods and protein sources provide essential nutrients like protein, vitamins, minerals, antioxidants, fibre and healthy fat like mega-3 fatty acids that our body needs to be healthy and prevent chronic disease. The Planetary diet also reduces the consumption of red and processed meat which have higher environmental impact. They are also associated with dangerous diseases like colorectal cancer and heart disease.

Easy and healthy ways to increase your magnesium intake Why is magnesium so important? Magnesium is an essential nutrient responsible for the correct functioning of your body. It can help improve your mood, boost mental health and performance, combat depression, raise energy levels, regulate blood sugar, and even improve your sleep. What are they symptoms of magnesium deficiency? The symptoms of magnesium deficiency include: insomnia, anxiety, muscle spasms, restless leg syndrome, nausea, low blood pressure, confusion and irritability. These symptoms usually indicate an underlying health condition like thyroid imbalance, gastrointestinal diseases, pancreatitis, diabetes and kidney disease. How do you get 100% of magnesium daily? There are many magnesium supplements available on the market, but you can get it naturally from eating more healthy foods. In fact, most people get magnesium from a healthy, balanced diet. If you are concerned about a magnesium deficiency, you may consider increasing magnesium consumption by incorporating more magnesium-rich foods into your diet. Whole foods rich in magnesium The diets rich in whole foods like nuts, seeds, legumes, whole grains, leafy greens, and healthy fats will provide you with enough magnesium to keep your body healthy. Among those, nuts, seeds, whole grains and leafy greens have the highest magnesium content. Here's a list of ingredients which are a good source of magnesium per 100g: Nuts: Almonds: 268 mg Peanuts: 168 mg Brazil nuts: 376 mg Cashews: 251 mg Peanut butter (100% peanuts, smooth): 154 mg Seeds: Pumpkin seeds (dried): 592 mg Flaxseed: 392 mg Chia seeds: 335 mg Whole grains: Quinoa: 64 mg Brown rice (cooked): 43 mg Whole-wheat bread (1 slice): 23 mg Legumes: Edamame: 224 mg Black beans: 172 mg Chick Peas: 115 mg Black-eyed peas: 60 mg Vegetables and fruits: Spinach, boiled: 157 mg (1 cup). Avocado: 58 mg (1 medium seize). Kale: 33 mg Banana: 32 mg (1 medium size). Swiss chard: 29 mg (1 cup). Broccoli: 21 mg/100g Plant-based staples: Tofu: 74 mg Soy milk: 61 mg Dark chocolate: 65 mg What is Magnesium water?

How do you upgrade porridge? Check our quick and easy tips for an amazing healthy home-made bowl of oatmeal:1. Make it with nut milk like hazelnut milk, almond milk or cashew milk. Whether you use it for porridge or an oat bowl pant-based milk made with nuts will enhance the flavour of oats. 2. Add some fresh fruit like sliced banana, apple or berries. Fresh fruits will bring your porridge to another level. Mixed or topped with fruits, your porridge will provide you with more fibre and essential vitamins (health bomb!). 3. Add some nuts, like almonds, hazelnuts, peanuts, pistachios and more. Nuts are a great companion to oatmeal. They will make it even healthier (another health bomb!) and give it an extra crunch. 4. Top it with chia seeds, hemp seeds or flaxseed. Seeds are a fantastic topping for nearly every dish. Paired with porridge, they will give it an extra crunch, extra fibre and healthy omega-3 fatty acids. 5. Add some aromatic spices like turmeric, nutmeg, ginger or cinnamon. Many spices will be great to upgrade your porridge. Start with a bit of cinnamon, then add some turmeric, nutmeg or ginger and create your favourite porridge seasoning. They will make your porridge warmer and add a few health benefits as well. 6. Add some agave or maple syrup instead of sugar. If you need a bit of sweetness, skip the sugar, and instead go for agave or maple syrup. 7. Add a dash of your favourite juice. Fruit juice is also a great sweetener for porridge. If you decide to use it, remember to reduce the amount of milk. 8. Use organic oats and top-quality sea salt. Quality matters also when it comes to every food, even salt.

A healthy diet rich in fresh vegetables, fruits, whole grains, nuts, legumes and pulses provides our bodies with vitamins, minerals and fibre, boosting our immune systems and preparing us to fight against infections. Everyone knows what it means to eat healthy food and what is a healthy diet but only some follow the rules on a daily basis. There are countries where they know how to eat better and maintain their bodies healthier. Through the centuries, local people have perfected a balanced diet, cultivating and eating mainly local produce and high-quality foods. Furthermore, they developed habits and practices that allow them to enjoy eating food without any side effects. Unfortunately, the UK is not one of these places. But where is it in Europe that people eat the healthiest? Mediterranean diet - whole grains, a lot of vegetables and olive oil The Mediterranean diet, which is predominantly plant-based, is considered one of the healthiest. It is very popular around the world, but the countries which benefit from this cuisine on a daily basis include Italy, Greece, and Spain. The Mediterranean diet is rich in vegetables, fruits, whole grains, healthy snacks like nuts, healthy fats like olive oil, herbs and seafood. Many Mediterranean diet staples are low in calories and high in fibre. These foods help promote healthy weight management, low cholesterol levels and normal blood pressure. This type of diet prevents you from conditions like obesity, diabetes and heart disease. According to research by Harvard University, people who eat a Mediterranean diet have 25 per cent less risk of developing cardiovascular disease over the course of 12 years. Moreover, those who strictly followed this diet had a 24 per cent lower risk of cardiovascular disease and 23 per cent lower risk of premature death compared with those who had the lowest adherence to this diet. French diet - everything in moderation French cuisine is all about the perfect portion and quality. French people never overeat during a meal and keep their meals regular, which means they never skip them, but they choose products with high quality. This allows them to eat some 'forbidden' products rich in fats like cheese and butter, carbs like bread, or even meat, as they will always have them in moderation. Thanks to this habit of eating little or just enough, the numbers of obese people and those suffering from heart disease are pretty low in French society. The French don't eat junk food, deep-fried items or low-quality sweet snacks, which also has a great impact on their overall health and body weight management. Nordic diet - whole grain bread and seasonal produce The Nordic diet may not be as popular outside the North of Europe, but it's worth mentioning as the health of inhabitants of Norway, Sweden, Finland, and Denmark is not so bad either. The quality and nutritional profile of many Nordic staples is better than that of the British. People eat more seasonal produce, locally sourced vegetables and fruits, choose darker rye bread over white bread, and occasionally eat oily fish like salmon.

For most families, breakfast is usually the most hectic meal of the day. There is very little time to prepare a solid meal in the morning. Everyone is in a rush before going to work and school, and sometimes it's just easier to forget about it completely. That's why a cereal bowl is often the perfect morning routine solution - it requires zero cooking or preparation. Is it healthy to eat cereals every day? It depends on what cereals you choose. The supermarket's go-to cereal brands are highly processed and packed with so much sugar that they are literally sugar bombs. So it is definitely not healthy if you eat the products every day. It doesn't mean you can't enjoy it in moderation, but be aware that it provides more than a daily dose of sugar and many empty calories. This kind of breakfast will give you a spike of energy for a short time, and by the time of lunch, you will be looking to eat a snack bar. How to make the cereal bowl healthier? The best solution would be to pick sugar-free cereals or whole grains, but some people claim healthy cereals taste like cardboard. If you really struggle to eat the no-sugar-added variety of cereals, mix it with sweet cereals. By adding 1 or 2 spoons of your favourite cereals to your healthy cereal, you will get the flavour you like without so many nasty calories. Just remember to watch your portion size. What healthy toppings can you use for a cereal bowl? Many whole-grain kinds of cereal are low-cal and nutritious, so it's important to look for additions that won't wreck an otherwise healthy breakfast. A few ingredients in your kitchen cupboard might be the key to spicing up your morning routine. How to add more fibre to your breakfast? It's easy to make your cereal bowl packed with fibre. Just add some pumpkin seeds, ground flaxseed, oats, chia seeds or nuts. Fruits are also a great healthy addition. Go for fruits that are packed with fibre and antioxidants, such as blueberries, raspberries, bananas and sliced apples. Adding nuts and seeds make your cereal bowl healthier Nuts like peanuts, almonds, pistachios, cashews, and walnuts don't just add a tasty crunch to your cereal—they're also packed with protein, healthy fats and fibre. Nutritionists recommend getting a minimum of seven grams of protein in the morning to make you fuller for longer and this way, you won't feel hungry before lunch. Seeds will also add some crunch to your cereal and they are highly nutritious. They will also provide you with a dose of healthy fats. Adding spices will make your cereal bowl tastier The best spices to pair with any cereals are ground cinnamon, turmeric, nutmeg, cumin, and ginger. They will boost not only the flavour but also your breakfast's nutritional value. Spice have amazing anti-inflammatory and anti-bacterial properties. Replace dairy with plant-based milk for more benefits Plant-based milk contains a lot less fat when compared to cow's milk (from 37% to 75% less fat). Most plant-based milks are also lower in calories. The only exception is traditional coconut milk. Soy milk contains as much protein as the cow's milk. Many of plant-based milks are fortified with extra vitamins and minerals. Today, it's easy to find your favourite milk replacement. You can choose from many varieties and flavours of non-dairy milk, including almond milk, soy milk, oat milk, rice milk, hemp, macadamia and cashew milk which are also available in unsweetened versions.

Soybeans Soybeans are the best source of plant-based protein. Cooked soybeans contain 18-20g of protein per 100 grams (source nutritionvalue.org) They are also high in iron, magnesium, potassium and calcium. The healthiest way to eat soybeans is by cooking edamame (fresh or frozen). Other soy products include soy milk, tofu and tempeh. Tempeh Tempeh is a traditional food staple originally from Indonesia. It's made from cooked, fermented soybeans. It can be cooked, marinated, covered in crumbs, fried, or roasted, which means it t can be used to replace meat in everyday meals. It is a compact product and contains a lot of protein - 19 g per 100 grams. The protein in tempeh includes nine essential amino acids. It is also a source of fibre, iron, calcium, magnesium and phosphorus. Tempeh helps promote gut health and bone health. Check labels, as the nutritional profile of tempeh from different brands may vary. Tofu Tofu is another amazing product made with fermented soybeans milk, specifically soybean curds pressed together. It contains 8 grams of protein per 100 grams. Tofu is also a great source of calcium, iron and magnesium. Tofu doesn't have much flavour, but it can be quickly marinated and cooked with different herbs and spices. It can be incorporated into many traditional recipes to replace meat, from curries to burgers. Seitan Seitan is made from wheat gluten, and it is one of the best protein sources. It is a popular meat alternative for many vegans and vegetarians. It resembles meat in its look and texture and can be cooked similarly (fried, roasted, grilled). It contains 25 grams of protein per 100 grams. It also has some selenium, iron and calcium. As it is made with gluten, it should be avoided by those who have gluten intolerance. Lentils Lentils are high in protein! They contain 9 grams of protein per cooked 100 grams. Lentils are also packed with dietary fibre. Just 200 g of cooked lentils will provide you with half of your daily fibre intake. They are also rich in iron, folate, manganese and antioxidants. Lentils feed the good bacteria in your gut and keep you away from some diseases, such as diabetes and heart disease. You can use lentils in different plant-based dishes, including soups, stews, curries and salads. Quinoa Cooked quinoa contains 4 g of protein per 100 g. The protein found in quinoa is known as a complete protein as it features all 22 amino acids. With its high protein content, quinoa is a great option for those who want to cut carbohydrates and replace pasta and rice.

Remember the panic when the pandemic started? That time has probably taught a lot about what foods you should keep at home and how to eat in an emergency situation. Autumn is a good time to start thinking about stocking up your kitchen pantry for winter. As we know, covid is still there, so it is better to keep some healthy staples nearby just in case of another lockdown (you never know). The best option is always to ensure that you can keep eating healthy so you need to have some whole foods like beans, lentils, rice, flour, dried fruits, canned veggies and pasta to make your dishes healthy. With some help from herbs and spices, you can create incredible sensations in your own home kitchen. Just use your imagination and creativity. What are the best staples I should stock in my pantry? The answer is high-quality whole foods and healthy products. You need to eat well during hard times and stay fit. Legumes: dried beans, lentils, chickpeas The best foods you can stock are legumes and pulses: dried beans, dried lentils, dried chickpeas, dried peas. You can also buy canned legumes, but they tend to be less healthy (high added sugar content and salt). Legumes and pulses are packed with vitamins and minerals and are a great source of plant-based protein and fibre, meaning they are super satisfying. They are also versatile, which means you can use them in many dishes. Think of all those delicious meals you can prepare with them! Whole grains, pasta and rice It would be best if you always had some whole grains, rice, and pasta which are a source of carbs, and you need them to prepare a full meal. Whole grains are a source of vitamins, minerals and dietary fibre. If you're looking for some super healthy, go for buckwheat (kasha), barley, bulgur, quinoa, brown rice and wild rice. These products are packed with complex carbohydrates, and they will keep you fuller for longer plus, they help you manage your cholesterol. When you buy pasta, remember that the healthiest versions of pasta are those made of legumes, pulses and whole grains. Organic canned vegetables Your pantry needs to have some canned vegetables, too - always ready for an emergency, such as organic canned tomatoes - just there for you when you crave some delicious pasta with tomatoes. However, you have to be careful - some canned foods are high in added sugar, salt and sodium. It is safer to buy organic canned veggies - as they are always less processed and offer nutritional value. So when you crave some delicious pasta at times - keep your organic canned tomatoes nearby. Organic broth and stock One of the most comforting dishes you can cook at home is soup. Soup is always easy to make, even when you have limited ingredients. Of course, the best is to make your own vegetable stock but if you want to buy it in a supermarket, choose organic broth and bouillon. It is made with high-quality ingredients and less salt. Nuts and nut butters Nuts are packed with fibre, protein and monounsaturated fatty acids. They are the healthiest snacks you can eat. They keep you full for longer, keep your blood sugar low, and help you reduce your risk of heart disease. A handful of nuts will make a perfect daily portion for a quick and healthy snack. Go for almonds, hazelnuts, walnuts, pistachios and Brazil nuts. Look for nuts online if you cannot find them in your grocery store. Peanut butter and almond butter will make great replacements for nuts. Just make sure you're buying natural nut butter made with 100% nuts, no salt and sugar and no preservatives. Remember also that peanut butter should be eaten in moderation - two spoons a day should be ok.