Pantry Essentials

Easy and fulfilling pasta made with pasta leftovers, packed with olives and tossed with a simple homemade dressing.

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

Try this healthy recipe for Halloween! Delicious cookies with almonds as fingernails. They are vegan, dairy-free, egg-free, refined sugar-free, paleo friendly and spooky!

Did you know? Matcha drinks can be made hot and cold! This iced matcha drink recipe is a rich refreshing beverage made in only 5 minutes and tastes just like in the coffee shop.

This is probably the easiest curry recipe you can find. Packed with healthy plant-based protein from tofu and spices for a delicious flavour. Serve it with basmati rice and enjoy for lunch or dinner.

Delicious fluffy peanut butter pancakes with blueberries! Quick and easy indulging breakfast recipe. Topped with extra peanut butter and nuts for some extra crunch. This one will be your family favourite!

Delicious Greek summer flavours on your table! Juicy sweet tomatoes, crunchy cucumber, fresh peppers, spicy onion and delicious olives. It's a healthier version of a classic Greek recipe - we swapped the feta with tofu! Very easy and quick to make - serve it with a slice of sourdough bread.

True taste of the Southern Italy in your kitchen! Try this comforting Italian dish recipe featuring organic chopped tomatoes, garlic, herbs and olive oil. Pasta with classic marinara sauce that everyone will enjoy!

Colours of the Italian flag - red, green and white on your plate! This simple Mediterranean dish will be a perfect lunch or dinner not only on hot summer days. White mozzarella, red tomatoes and green basil drizzled with organic olive oil and topped with fresh basil. Buon Appetito!

This Middle Eastern recipe is healthy, nutritious and very easy to make. All you need is some organic chickpea, tahini, lemon, garlic, olive oil and spices. Plus, a medium size bowl and a blender and max. 15 min of time. It pairs well with pickles, fresh or grilled veggies, bread, crisps, olives and more!

Derived from the French word ‘vin aigre,’ (sour wine) the solution holds various uses and has been a beneficial item for thousands of years, used in cooking, as a preservative, medicine, and even wellness drink. Today, Vinegar is just as popular. What Is Vinegar? Vinegar is made up of either complex carbohydrates (barley, potatoes, rice) or simple sugars (apples, honey, grapes) and is fermented into an alcoholic product (using acetic acids). This acidic bacterium uses the alcohol and oxygen within the vinegar solution to create the memorable sour flavouring that vinegar holds. The process of fermentation can take weeks or even months to create high-quality natural vinegar (some can take up to 25 years). However, with industrialised methods, vinegar can be made and sold in bigger batches and in half the time (take note on any preservatives or additives that come alongside this). Have a look for vinegars in supermarkets, you can even take to buying vinegar online. Different Types of Vinegar Red Red vinegar refers to Red-Wine Vinegar and traditional Chinese Rice Vinegar. Red wine vinegar is made predominantly from fermented wine. It holds a tolerable fruity flavour, and can be used in marinades and vinaigrettes. Chinese rice vinegar is made from Chinese red rice yeast and is used in lots of seafood and salad dishes. It has a tart flavouring and tends to have a less acidic affect compared to other vinegars. Both vinegars leave a pink/red colouring on the food, and both come with some potential health benefits. Some of these include- improved digestion, blood pressure, blood clots, inflammation, blood sugar control, and a boost to the immune system. White White vinegar, or ‘distilled’ or ‘spirit’ vinegar, is a type of fermented vinegar that is made from ethanol. Fermentation of grain alcohol creates acetic acid, which is the main bacterium found in our day-to-day vinegars. After its souring, water is added to this mixture to create a 95 (water) to 5 (acetic acid) ratio. Unlike red vinegar, white vinegar is not usually used in cooking. Instead, it is used for all things cleaning: showers, taps, toilets, glass, counters, drains, and washing machines. You can use this vinegar alone in cleaning, or pair it with bicarbonate soda. The chemical reaction between vinegar and bicarbonate soda creates a fizzy mixture which is an easier blend of chemicals to clean with compared to thin vinegar liquid. Balsamic Vinegar Originating, and predominantly made in Italy, Balsamic vinegar is a brown concentrated vinegar made with unfermented grapes (skin, seeds, stems). The vinegar has a strong tart taste to it, and is a great flavour to add to bland dishes. Though it is known to be added to savoury dishes, when reduced, it turns into a sticky thick liquid which can be added to desserts such as ice cream. Apple Cider Apple Cider Vinegar is simply made from crushed fermented apples, sugar and yeast. Though sometimes it is used in salad dressings and vinaigrettes, it has also been used as a medicinal product throughout history. Over the last ten years it has become popular within the world of wellness, used to help with weight loss, heartburn, balancing cholesterol levels and can be used as a probiotic for good gut health. Linking to this, an interesting fact about apple cider vinegar is it is one of the only types that is completely unpasteurised. Cooking With Vinegar In the kitchen, vinegar can be a versatile ingredient. It can transform many meals by taking different affects to a wide range of dishes. Cooking vinegar can be used in sauces, desserts, marinades, vinaigrettes, and even cocktails. The unusual flavour can enhance sweetness and saltiness, and block out heat and fatty flavours. In baking, the acetic acid enhances texture, and can help rise baked goods. In order of pickling foods, we use distilled white vinegar, wine vinegar, cider vinegar, or malt vinegar for preservation. It all depends on your pickle tasting preference. They all range in PH acidity, hence why they all come with different flavours.

In the hours we spend awake in the day, sometimes it can be hard to stick to the basic routine of three meals a day. Whether it’s because you’re off schedule, too busy for routine, simply forget, or just aren’t in the mood, snacking can be seen as a quick and easy solution. That is, if it is done correctly. I’m sure we would all love to snack on the sweet and savoury snacks we know and love, all day every day. Who doesn’t love the taste of a chocolate biscuit? Or a sneaky packet of crisps? The cravings are natural, and it is good to treat yourself. And… in all honesty, sometimes you just need the serotonin boost to prop yourself up on a bad day. On the other hand, snacking on your favourite things can lead to more bad than good. Yes, you get a great serotonin boost, but the come down can make you feel worse than before you even ate. Snacking on sugary and salty foods can causes lots of problems with your hormones, weight, sleep pattern, blood sugar levels, and nutrient/mineral intake. It all comes down to the ultra-processing ingredients and emulsifiers that are hiding in the products. Can Snacks Be Good for You? Now, we are not saying snacking is out of the question. Snacking is not bad for you. There are plenty of sweet and savoury healthy snacks out there, and they have plenty of benefits. Healthy snacks can increase your nutrient intake, sustain and replenish your energy and hunger levels, and even help with muscle recovery. You just have to pick your food wisely. Avoiding foods that has been processed (food that has been altered from its natural state) through additives like preservatives, emulsifiers, and sugar is a good starting point. What Are Healthy Snacks? When doing your research on what ingredients you should be including in your health friendly snacks, you should look out for fruits, vegetables, nuts, seeds, and foods with natural sugars. These foods will provide you with plenty of energy, a fulfilling and hopefully satisfying sense that will curve your cravings, and prevent a sugar crash. But how? What Are Nutrition-Dense Snacks? Foods that are high in nutrients and surprisingly low in calories. That is what nutrient-dense is defined as. Foods that are high in fibre, protein, and minerals; foods that work with your body rather than against it. Adding foods such as boiled eggs, cottage cheese, vegetables + hummus, smoothies, yoghurt bowls, granola, fruits + peanut butter, chia pudding, cheese + crackers, protein balls, mixed nuts/caramelised nuts, popcorn can have a great effect on your diet and lifestyle. These natural ingredients provide lots of essential minerals that help keep your body running as it should. Why Roasted, And Not Fried? Frying your food creates crispy textures and tasty flavours that ultimately adds an exciting layer to your cooking. It adds an element of creativity that is almost always a hit in the kitchen, but it comes with its issues. We fry our food in a range of oils, (nut, vegetable, sunflower, olive, coconut, avocado) and in the moment we do not think about what they contain. Most oils contain trans fats and Linoleic acids, of which our bodies can’t really break down, or digest. This leads to unwanted weight gain and inflammation. Oils that are used for frying also react with foods, in a way that reduces the amount of natural water and nutrients found in them, essentially removing the healthy element of the healthy snack. A more restored option for achieving that crispy texture and tasty flavouring can be through roasting your snacks. Drying your food in an oven is an easy and simple way of roasting. Nut snacks are a perfect test subject: Roasted Almonds, Roasted Honey coated nuts, Roasted Chilli nuts, Baked Smoky Almonds, Baked Peanuts, and Caramelised Cashews are just a few to name. Nuts are a versatile snack that don’t just have to be roasted. You can find all sorts of nuts in whole food shops and supermarkets. For example: seasoned almonds, salted nuts, and spicy nuts.

Cooking is a creative, every day activity that can be a great way for you to unwind. It can be a prodigious source of finding your independence and imagination. It can be therapeutic and a lovely way to express yourself. Cooking can also be incredibly inconvenient. When you have finished a busy day at work, or had a chaotic weekend, perhaps one of the last things you want to do, is cook a hearty meal from scratch. In saying this, here are some hints and tips on some essential pantry staples to allow any, and every cooking journey in your kitchen to be convenient, stress free, and easy. The history of canned foods During the eighteen hundreds tin-coated canned products were introduced as an alternative to bottles. The multifunctional, robust cans were quickly a hit in the British Royal Navy, as the food supplied lasted many months and could be moved in great quantities. They also became popular in New York, USA to sell meats, fish and fruits in local markets. However, the trend didn’t pass on until the late eighteenth hundreds when Gail Bordon invented the highly acclaimed condensed milk. During the second world war, home canning, and preserving food in jars became extremely popular. The concept became a patriotic idea through communities and was heavily suggested by the government for conserving food during rationing periods. The start of vegetables in cans only grew to more and more types of food. Benefits of canned food Through history, canned food was prevalent and although it is not talked about lots today, we can understand why it is a brilliant invention. Keeping pantry staples or essential staples at hand is highly convenient in meal prepping and unexpected cooking, as they are ready to use there and then. Using organic canned goods is even better. Take organic canned vegetables for example. You know exactly where they have come from, you know they have less additives, unlike marketed large supermarket cans that have higher amounts of sugar and salt included. Organic tinned veggies are a healthier option packed full of nutrients, and the vegetables in jars are simply sitting there ready for you when you need them. Tinned beans Beans are a versatile ingredient, not only because they can be used in many meals, but because there are so many different types (black beans, baked beans, pinto beans, black-eyed peas, adzuki beans, cannellini beans, borlotti beans, fava beans, Edamame, chickpeas, great northern beans, cranberry beans, navy beans, kidney beans, lima beans, mung beans, soy beans) to choose from. They are rich in protein and fibre; they have become common in vegetarian and vegan diets also, as they are a suitable and tasty protein substitute to meats and fish. Beans are nutritious and incredibly fulfilling when eating them. Some classic recipes including beans are- stews, casseroles, curries, soups, and chillis. These are great family recipes as they are bulky, simple, and can be batched cooked for further meals throughout the week. Tinned pulses On the other end of the bean spectrum are pulses. Pulses are the dried equivalent to tinned beans. Some examples of pulses are lentils, chickpeas, peas, and haricot beans. In cooking, pulses are easy to prepare as they don’t take long to cook. The versatile ingredient comes in different textures and tastes and can be used in hot meals such as stews, as well as cold meals like salads. They are easily digestible, so they are a safe option for anyone who suffers with any gastrointestinal issues. Pulses include a high amount of soluble fibre which is great for helping to lower your cholesterol levels and protect your heart from any future issues. Alongside beans, pulses are rich in protein and are very satisfying in a meal. They contain heaps of vitamins and minerals that help keep your digestive system up to scratch. Tinned tomatoes Now, if you don’t already have some sort of tinned tomatoes in your kitchen or pantry, I urge you to get some immediately! Tinned tomatoes are the biggest staple ingredient. They are the base of so many recipes, that having them in your home will save you time and money. I promise you! You can use tinned tomatoes in pastas, curries, chillis, pizzas, a bolognese, shakshuka’s, tomato soups, dahls, butter beans, basically any sauce you like. You can even have tomatoes on toast! Tomatoes have a great watery consistency and rich taste for sauces, which is why it is a great base for many recipes. It naturally thickens on its own, unlike many roux’s, so it is ideal for sauces on the go. Alongside this, tomatoes are packed with antioxidants (lycopene), potassium, folate (vitamin B) and vitamin C. The fruit/vegetable boosts your immune system and helps with lowering inflammation in many parts of the body. Similar to many other plants, tomatoes contain phytonutrients which protect the food from threats such as small bugs, fungi, and basic germs. However, there are many other options available to buy for recipes, if tinned tomatoes do not suit you personally. Tomato Juice- With no seeds or skin included, it can be great for soups and cocktails. Tomato Concentrate- A paste where the big amounts of tomato water are subtracted, so the tomato substance can be spread thickly or used in sauces for a full amount of flavour. Tomato Passata- A thicker and larger amount of sauce derived from pureed tomatoes. It is predominantly used in sauces. Jackfruit Originating from the largest tree fruit globally, Jackfruit is a tropical fruit grown in South America, Asia and Africa. Jack fruit is related to the fig and mulberry family. Under the thick rind, the edible parts of a jack fruit are the yellow flesh and seeds. You can eat Jackfruit raw or cooked, it all depends on the cuisine. Interestingly, the fruit can either have a sweet or savoury flavour, it all depends on how ripe it is. When unripe, Jackfruit is great in curries and stews. It is a great alternative for meat and fish, but it doesn’t contain as much protein as actual meat products. It is, however, still a countless substitute for pulled meat because it has a stringy texture, imitating barbeque meats such as pork or chicken. When buying savoury jackfruit, always look for labels with ‘unripe’ or ‘brine’ on it, so you know it is the right type. When jackfruit is ripe, it is a great sweet snack on its own, or with sweet dishes. To name a few- Granola, smoothies, sorbet, yoghurt, cakes, and muffins. Sweet Jackfruit has a tropical taste, similar to mangos or pineapples. This comparable flavour should be helpful when looking for recipes to add the fruit to. Conveniently, Jackfruit is mostly sold as cut up chunks in cans and jars, or sold peeled and whole. Tinned jackfruit is another great ingredient to add to your pantry as it can be added to lots of dishes. As for Jackfruits health benefits, one of its main profits is how low its sugar count is. The product has an overall low glycaemic index which means it can help lower cholesterol levels. This, on top of the inclusion of vitamin C, means it is great for people with (and to prevent people getting) diabetes type two. These nutrients help prevent inflammation, and oxidative stress levels. Alike most fruits, it contains fibre and potassium, which works with the digestive system. Unusually, Jackfruit contains large amounts of potassium, which can be toxic for chronic kidney disease suffers. Note: Anyone with kidney issues, birch pollen, or latex allergies should not intake the fruit as there have been studies with cross reactions. Banana Blossom With a clue in the name, the banana blossom is a flower that comes from the same tree as the banana fruit. This flower walks hand-in-hand with jackfruit as it has very similar benefits and uses. It is a great alternative for meat and fish, as it also has a stringy texture inside the flower (when cooked). The inside of the flower can be used in curries and stews as it is softer and chunkier. The florets, on the other hand are harder and chewier, and tend to be used in salads, stir-fries, or even served with dips. The florets have been compared to the taste of an artichoke. The inside of the flower has a neutral flavour and can conveniently be seasoned to taste however you would like. Both parts of the flower can be eaten raw, and can be found in many oriental shops, sold as tinned banana blossom or canned. Again, alike most fruits, it contains fibre and potassium, which works with the digestive system. The Banana blossom is rich in nutrients and minerals that work towards lowering blood sugar and cholesterol levels. It contains Vitamins A, C, and E, which support bone and joint health. The anti-inflammation properties help with and prevent further joint pain and promotes quicker healing. Peppers A versatile ingredient that comes in many different sizes, and spice levels are peppers. The colourful fruit/vegetable appears with plenty of nutritional value and can liven up most savoury dishes. Bell Peppers Also known as sweet peppers, bell peppers are a type of pepper with no spice. The fruit comes in the colours yellow, red, green, and orange. They can be eaten raw- a great packed lunch snack, nibbles with a dip, or a fresh crunch in a salad. They have a slight sweet flavouring, but are very low in calories, therefore, making them a great food for a balanced diet. When cooking, tinned peppers are very adaptable. They can be steamed, fried, grilled, boiled and baked; you can even chuck them in the microwave or air fryer. Bell peppers texture changes when they are cooked, they slightly lose their crunch, but they are still packed with great flavour. Alike many other vegetables Peppers have quite a neutral flavour, so you can season them to your liking. Chili Peppers On the other side of the pepper family comes the spiced pepper. Chilis, though similar in texture have a different shape and size. Whilst bell peppers are wide and plumpy, chili peppers tend to be longer and thinner. (This is the easiest way to tell them apart before eating them) These pungent peppers are added to many dishes for their spice and heat additives. The products are particularly popular amongst countries such as India, Thailand, Bolivia, South America and even parts of Africa, where spice are used in everyday recipes. All peppers combined have some great health benefits. Bell peppers are rich in lots of antioxidant vitamins, protecting you from future heart issues and accompanying your immune system whilst it fights off bacteria. Chili peppers have unique benefits that solely come from the spices. From improving the metabolism to helping promote red blood cell growth, chili peppers are a great ingredient to add to your pantry.

Where are olives from? There are over 800 million olive trees planted worldwide. There are more olive trees and people in Greece. It is estimated over 170 million trees are planted in Greece, while the population is only about 10.4 million people. The average life of an olive tree is between 300 and 600 years. One of the oldest olive trees in the world is on the island of Crete in Greece. It is about 4,000 years old and is still producing olives. People who live in southern European countries like Italy, Greece or Portugal consume olives and extra virgin olive oil every day. Why olives have different colours? Olives are considered fruits from the olive tree. They can be distinguish by colour, size and shape. The olives get their colour from the moment they are picked from the tree. The olive tree always gives green olives and then they change the colour as the mature, so they become darker and softer. The colours may vary from light purple to dark purple and black. All the green olives that stay on the tree will eventually become black. Most of the olives are picked green as they are less bitter and contain more oil. Why olives have different sizes? The size of an olive depend on the variety. You will see the final shape of the fruit when the ripening period approaches. Some varieties provide fruits that are very large (even 6 times larger than the small ones) like the Sicilian variety Castelvetrano and some are just always very small like other Italian varieties Casaliva and Taggiasche. The large size olives varieties with a sweet flavour are more popular as healthy snacks. Why are olives so crucial in the Mediterranean diet? Olives are a food of an amazing nutritional value. Olives are considered fatty fruits, but 70% of this fat is healthy monounsaturated fat. Olives are packed with nutrients and have lots of health benefits: Rich in antioxidants Rich in vitamins Cholesterol-free Source of healthy mono-saturated fats Low calorie Low in saturated fats The vitamins and antioxidants found in olives may provide essential health benefits. Olives are a great source of vitamin E, which can improve skin health and help your immune system. Some studies have shown that olives may protect against osteoporosis, in which bones weaken.

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.

Eggs are the main ingredients of many savoury and sweet dishes. Eggs are versatile and have properties that are needed in baking and cooking. They help to bind components, work as a thickener, help the cakes to rise and give them a spongy texture. They help achieve the creaminess of many desserts and sauces. Actually, so many sweet and savoury recipes feature eggs that it gets complicated when you want to follow a plant-based diet or suffer from allergies and simply cannot eat them. Is it possible to replace eggs? You can prepare a vegan replacer at home. This way, you will still be able to enjoy traditional recipes without eggs. There are many ways to do it; you just need to have a few specific ingredients in your kitchen pantry. Egg Replacer Recipes Chickpea Water or Aquafaba egg replacer Aquafaba is the brine, which is usually drained away from a can of chickpeas, and can be used as an egg white substitute. You can use it straight from the can. It is high in protein, so you can whip it just like egg whites, but be aware that you will need sugar to stabilise it. It will make a beautiful and fluffy foam. It will be a great egg replacer for mousses, creamy desserts, cakes, pancakes and meringue. Method: To make 1 egg replacer, you will need 60 ml of aquafaba. Just mix it into your dough or batter or whip it using a mixer. Baking soda & vinegar egg replacer This mixture can replace eggs in specific cake recipes, especially chocolate cakes, chocolate muffins, loaves and cupcakes. It will help the dough to rise and work as a browning agent. Recipe: To make 1 egg substitute, mix 1 tsp baking soda with 1 tbsp vinegar. Ground Flaxseed (Linseed) egg replacer Ground flaxseed is one of the most popular egg replacers in many vegan recipes. It works well as a binder in both savoury and sweet baked recipes, cakes, cookies, muffins, pancakes and in batters. It is also very healthy - packed with fibre and omega-3 fatty acids. Recipe: to make 1 egg substitute, mix 1 tbsp of flaxseed powder with 3 tbsp of water in a small bowl. Warm water would work best (not boiling!) Set aside for a few minutes. The flax egg mixture will become thick. Chia seeds egg replacer For egg replacer, white chia seeds would be best (they are less visible than the black ones). You mix whole chia seeds with water, and they become a kind of slimy mixture that will work as a binder for cakes, muffins, and cookies. Chia seeds are a great source of fibre, protein, and unsaturated fats. Please note when chia seeds are used whole, there will be some crunchiness to your baked goods. Recipe: To make 1 egg equivalent, mix 1 tbsp chia seeds with 3 tbsp water in a small bowl. Set aside for 15 minutes, so the mixture thickens. The chia seeds will be a gelatine consistency. Fruit puree or marmalade as an egg replacer These ingredients will work to make a denser texture. Please note, they can change the flavour and colour of your baked goods. They will work best for pancakes, muffins and some dense cakes like brownies. Method: To replace 1 egg, add approximately 60ml of fruit puree (banana, pumpkin etc.) or applesauce to your dough. Chickpea Flour egg replacer Chickpea flour Gram flour is a yellow flour used in many Indian recipes. It will work well as an egg replacer for cakes, muffins, deep-fried dishes, pancakes, quiches and tarts. Chickpea flour is rich in protein and fibre. Thanks to its yellowish colour and consistency, it can even be used to make vegan scrambled eggs or omelettes. You just mix it with water, some black salt and spices and fry it with some oil in a frying pan just like you do with the eggs. Recipe: the equivalent of 1 egg will be 1 tbsp chickpea flour + 3 tbsp water. Mix the flour with water until smooth.

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.

White sugar doesn't have any nutritional value but supplies us with extra calories. That's why more and more people are looking for healthier and natural ways to replace it. There are sugar alternatives that you can easily buy online and enjoy your meals and drinks with a little bit of sweetness that is less harmful. This list includes dates, erythritol, agave syrup, maple syrup, organic coconut sugar and stevia. 1. Dates Dates are fruits of the date palm tree. In the Western countries mainly dried dates are consumed, that are available as: whole, pitted or chopped dates. The most popular varieties are Medjool dates and Deglet Noor dates. Dried dates are sweet and chewy with a caramel-like flavour. You can also easily buy date syrup made of heated dates mixed with water and blended into a sweet nectar. Both whole dried dates and date syrup are a great alternative for sugar in cooking and baking. Nutritional value of dates Dates consist of fructose, which is a natural type of sugar found in fruits. Dried dates are much healthier than normal sugar. They are high in important nutrients such as fibre, vitamin B6, and minerals such as potassium, magnesium, manganese and copper. Organic dates are packed with antioxidants: flavonoids, carotenoids, phenolic acid that help fight inflammation and prevent chronic diseases such as diabetes, cancer, heart disease and Alzheimer’s. Dates have a low glycemic index. The fibre in dates can help to control blood sugar levels and prevent them from sugar spikes. However, since they are dried fruit, they quite high in calories. Buy organic dates in bulk 2. Erythritol Erythritol is a natural sweetener that tastes exactly like sugar but it has no calories. It can be used just like white table sugar in drinks, and for cooking and baking. Erythritol contains 70% of the sugar sweetness but only 6% of its calories. How is erythritol made? Erythritol belongs to sugar alcohols that are used as sugar-free sweeteners (such as sorbitol, xylitol, maltitol). They can stimulate the sweet taste receptors on your tongue. Most sugar alcohols are found in small amounts in fruits and vegetables. Nutritional value Erythritol is different from the other sugar alcohols as it contains fewer calories and doesn’t cause any side effects. Most of it gets absorbed into your bloodstream and it's excreted with the urine. Erythritol acts as an antioxidant and helps the blood vessel function in people who suffer from type 2 diabetes. It is also a great sugar alternative for those who want to lose weight. Unlike table sugar, erythritol doesn't feed the bacteria that cause cavities so it helps to stop the growth of bacteria in the mouth. Buy erythritol in bulk 3. Coconut sugar Organic coconut sugar is the less-processed type of sugar. Sometimes called coconut palm sugar it is made in a natural way from the dehydrated sap of the coconut palm tree. How is coconut sugar made? Liquid sap is collected from a cut made on the coconut flower. Then, it is heated until the liquid evaporates. The result is a brown granulated product. Don't confuse it with palm sugar which is made in a different way. Nutritional value of coconut sugar Coconut sugar contains very small amounts of minerals such as iron, calcium, zinc, potassium, zinc, plus polyphenols, antioxidants and fibre. Coconut sugar has a lower glycemic index and slow down the absorption of glucose. This is thanks to inulin. Coconut sugar consist of sucrose (70-80%) which is indeed fructose. Similarly to normal sugar, coconut sugar is high in calories. Although coconut sugar's nutritional profile is slightly better than of normal sugar, consuming too much of it is not very healthy and may lead to many serious diseases such as obesity, heart disease and diabetes. Buy coconut sugar in bulk 4. Agave syrup Agave syrup or agave nectar, is a plant-based sweetener made from a different species of plant called agave (Agave Tequillana, Agave Salmiana, Agave Americana). Agave has a mild sweet and neutral flavour which makes it a great sugar substitute for delicate dishes. It is also one and a half times sweeter than white sugar, so you can use less of it when replacing sugar. How is agave syrup made? To make agave syrup from the Agave Americana and Agave Tequilana, the leaves are cut off the plant (the plant is seven to fourteen years old). The juice is then extracted from piña - the core of the plant. Later the juice is filtered and heated until it becomes a thick liquid. In case of Agave salmiana, the syrup is made differently. As the plant grows, it starts to develops a stalk called a quiote. The stalk is cut off before it fully grows, creating a hole in the middle of the plant. This hole fills with a liquid called aquamiel. The liquid is collected daily and heated up. Agave syrup may have different colours from light to dark brown, depending on the degree of processing. Nutritional value of agave Agave syrup composition depends on the species from which the syrup was made. In A. tequilana, the syrup contains up to 60% fructose, 20% glucose, and little bit of sucrose. In agave syrup made from A. salmiana, sucrose is the main sugar. Agave syrup also contains very small amounts of vitamin C and B vitamins, and minerals such as calcium, potassium, and selenium but the serving size provides little benefit from these micronutrients. Buy agave 5. Maple syrup Maple syrup is made from the sap of maple tree. Maple syrup is graded based on its colour and taste. It is used as topping and sweetener for tea, coffee, porridge, oatmeal, waffles and pancakes. How is maple syrup made? The sap is collected from drilled trunks of the tree. Then the sap is heat up to evaporate most of the water, leaving the concentrated syrup. Nutritional value of maple syrup Maple syrup consists mainly of sucrose. It is rich in antioxidants when compared with other sweeteners and it has a lower glycemic index. Buy maple syrup 6. Stevia Stevia is a plant-based sweetener that is intensely sweet. Indeed, it is 50 to 300 times sweeter than sugar. It can be used as sugar alternative in baking or in any way you want to replace sugar. It has mild, a bit bitter flavour, similar to licorice. How is stevia made? Stevia is made from Stevia rebaudiana, a plant from chrysanthemum family. Many stevia products are made from a highly refined stevia leaf extract called rebaudioside A (Reb-A) which is about 200 times sweeter than white sugar. They are sold in form of powder, granulated or liquid (stevia drops). You can grow stevia plants at home and use the leaves to sweeten meals and drinks. Nutritional value of stevia Stevia sweetener has no nutritional value and no calories so it doesn't impact blood sugar levels. It is a good sugar replacer for those with diabetes and those trying to lose weight. However, as a nonnutritive sweetener its impact on an individual’s health may depend on the how much of is consumed, and the time of day it is consumed. European Food Safety Authority has concluded that stevia products are safe for consumption within the moderate daily intake, both for healthy adults and children.

Fermented foods are a great addition to your diet if you follow a healthy lifestyle. Fermentation helps increase the shelf life and health benefits of many plant-based foods. The process of fermentation is a chemical breakdown of sugar by yeast and bacteria. Not only can it preserve food in your pantry for longer, but it also boosts your health thanks to the beneficial probiotics. By eating fermented foods, you promote the good bacteria in your gut. Fermented foods are associated with improved immunity, digestion, minimising inflammation, weight loss, and overall better gut health. Here's the list of healthy fermented foods you should have in your kitchen pantry. 1. Sauerkraut Sauerkraut is made of shredded cabbage fermented by lactic acid bacteria. Sauerkraut is a low-calorie condiment popular in Central Europe. It contains a lot of fibre and is packed with vitamins C and K and antioxidants. It's excellent for your eye health and reduces your risk of eye diseases. Eating more sauerkraut may also prevent cancer diseases. You can eat it straight, or as a salad. You can add it to many dishes, including soups, stews, casseroles and more. Choose unpasteurised sauerkraut to make you get the most of its benefits. 2. Tofu Tofu is made from fermented soybeans. It a healthy food staple in Japanese cuisine. It is naturally gluten-free and low in calories. It is packed with protein, iron and calcium and contains no cholesterol. It contains isoflavones such as phytoestrogens which are anti-inflammatory antioxidants that may help protect against diseases such as hearth disease, cancer and osteoporosis, especially for women. It an excellent source of fibre, potassium, magnesium, iron, copper and manganese. Tofu is usually available plain or in many interesting flavours when marinaded. It can be added to salad, sandwiches, cooked as a meat replacement. It can successfully replace cheese when making a vegan cheesecake. 3. Tempeh Tempeh is a plant-based product traditionally very popular in Asia and gaining popularity in the rest of the world. It is made from fermented soybeans and therefore is very high in protein. Often used as a meat alternative, it can be fried, sautéed, roasted, baked and used in many healthy recipes, especially stir-fries, salads and sandwiches. As a product of fermentation, it is rich in probiotics and other beneficial nutrients, including antioxidants. Eating more tempeh can help lower cholesterol and reduce the risk of heart disease. 4. Miso Miso is made by fermenting soybeans with salt and a special type of fungus called koji. It is a traditional flavourful seasoning often used in Japanese cuisine. The most popular dish with it is miso soup. Miso is linked with a reduced risk of stroke and breast cancer among Japanese women. I can also help decrease and normalise blood pressure and promote heart health. You can add miso to soups and use it for dressings and sauces, glaze for vegetables and marinades. 5. Kombucha Kombucha is a drink made from fermented green or black tea. It has become trendy in recent years. You can easily buy kombucha online in health food shops or make it at home using particular bacteria. However, when you make it at home, you should be careful to avoid overfermentation. Drinking kombucha may help reduce the damage caused by exposure to harmful chemicals. Some studies have found that kombucha may help block cancer cell spread. 6. Kimchi Kimchi is usually made from fermented Chinese cabbage alone or with the addition of other fermented veggies like radish, ginger etc. It is one of the food staples in Korean cuisine, where it's consumed every day, with almost every dish. Kimchi is linked to lower cholesterol, including LDL (bad cholesterol) and may help reduce insulin resistance. It also helps to lose weight and normalise blood pressure. You can easily buy kimchi online or make it at home. You can simply add it to every meal! 7. Probiotic kefir and yoghurt Kefir and yoghurt that contain live bacteria are also beneficial for your health. Kefir is a type of cultured product made of dairy milk on dairy plant-based alternatives. Kefir is simply made by adding yeast and bacteria to milk resulting in a thick creamy drink with more liquid than yoghurt. Kefir may help improve the digestion and bone health of people suffering from osteoporosis and reduce inflammation and the risk of heart disease and cancer. Yoghurt is produced from dairy milk or plant-based milk that has been fermented with lactic acid bacteria. It is rich in essential nutrients such as calcium, potassium and phosphorus. It also contains riboflavin and vitamin B12. Probiotic yoghurt is linked to reduced blood pressure and improvements in bone mineral density. It also helps to prevent weight gain (if it doesn't contain sugar and fat).

Buying whole foods in bulk has many great benefits for you, your wallet and the planet. No fancy boxes, branding elements, no excessive packaging that companies charge extra for - you simply get and pay for the product you need. Bulk buying is not only a more economic option for restaurants and cafe. Bulk buying can save you a lot of money, time When you buy in bulk, it is always cheaper per unit. So you're always saving money on each use of that product. Even if it might be a slight difference per portion, if you cook with this product often, your savings increase significantly. Besides, dried beans are always cheaper than canned beans so buying whole foods will save you some extra money. If you save one or two pounds per your weekly shopping, that's more or less 50-100 pounds in savings per year. And if you save on something you use daily, the overall savings are even higher. Buying in bulk means fewer emergency visits to the shop. You will have all your supplies right in the kitchen pantry. Fewer visits to the store also mean less money spent on impulse buys (even more savings!) and less money spent on fuel. When you buy dry whole foods in bulk, these savings will be even higher due to no food waste as dry foods have long shelf life. Buying in bulk means less stress Keeping your pantry stock up with the products you use a lot makes it easier for you to cook meals at home for yourself and your family. That means you will never run out of your main cooking ingredients. And you are always prepared for an emergency situation and unplanned guests! Bulk buying is better for the planet Buying bulk goods means less packaging waste. When you buy larger quantities, a lot less packaging is used for a single purchase. The products are delivered in one big container instead of many individual small containers. This significantly reduces single plastic use. That means less plastic wrap used, fewer bags, less filling and fewer boxes. Large bulk products require less transportation because there are fewer components that must be manufactured and delivered before the order. The delivery of bulk products is also more efficient because they can be packed more densely in cars. Bulk buying means fewer trees cut from our forests, less contaminated water and less wasted energy and less CO2 emissions.

Tomatoes are fascinating! They are a versatile cooking ingredient and a great source of essential nutrients. These beautiful red fruits are juicy, meaty, with delicious sweet taste. Tomatoes are actually great for adding flavour to all kinds of dishes! You can conveniently enjoy them inside cans as a healthy staple. Whether it's summer or winter, canned tomatoes are always at their finest. Buy large bulk cans of organic tomatoes online and keep them always at hand in your pantry or fridge (after opening). More interesting facts about tomatoes: Tomatoes are technically a fruit. From the botanical point of view, tomatoes are defined as fruits. That's because they form from a flower and contain seeds. In cooking, however, they're mostly used as a vegetable in almost all kinds of savoury recipes rather than in desserts. Also, nutritionists consider tomatoes as vegetables. The word tomato comes from Spanish. Tomato is an exotic plant native to South America. The English word for tomato comes from the Spanish word 'tomate'. The Spanish name comes from the ancient Aztec language Nahuatl. The word 'tomatl' used by the Aztecs literally means "Plump thing with a navel." Tomatoes are not always red. Tomatoes can come in different colours, including pink, yellow, purple, white and black. People are used to red tomatoes, and that's what we usually see in the supermarkets. However, if you shop at a local farmers' market, you will find different shapes of tomatoes in a variety of colours. The first tomatoes introduced to Europe were gold. Tomatoes were first introduced to Europe in the 16th Century. At the time, they were small, cherry size and had a golden colour. Because of that look, many European countries named them golden apples - in Germany, they were called 'goldapfel'. There are over 10,000 varieties of tomatoes. There are more than 10,000 varieties of tomatoes worldwide and 3,000 varieties of heritage tomato plants in active cultivation. Tomatoes have travelled to space. In 1984, 12.5 million tomato seeds were left in space onboard a special satellite. After six years, astronauts on the Space Shuttle Columbia brought the tomato seeds back to Earth. These experiments aimed to help understand the effect of outer space journeys on seed growth. China is the largest producer of tomatoes. Historically, China is the world's largest producer of tomatoes. Approximately a quarter of the world's total production comes from this country, with the USA and India being second and third largest producers, respectively. Tomatoes are the most important staple in Italy. Although tomato was brought to Europe by the Spanish, the country that made it a national staple is Italy. Over the centuries, the tomato has become the main ingredient and flavour of traditional Italian cuisine. It is used for soups, sauces, pasta, pizza and many other dishes. Many people say tomatoes taste better in Italy. That's because they are grown on mineral-rich soils in the south of the country, in Calabria, Sicilia. Tomato Guinness world record In May 2005, The Guinness World Record Book registered a new record for "most tomatoes harvested from a single plant over one year". Precisely, 32,194 tomatoes were harvested during one year. The plant itself weighed 522.464 kg! Tomatoes are a source of lycopene Tomatoes are very rich in lycopene - a very powerful antioxidant which is vital for the health of the prostate gland in men. Tomatoes are great for human health. Tomatoes prevent cardiovascular diseases. They support your heart health thanks to their anti-inflammatory properties. They are also a great source of potassium, which can help you lower blood pressure in the body. Consuming more organic tomatoes, in general, will be beneficial to your heart and brain well-being. Tomatoes are aphrodisiacs. In France, tomatoes were aphrodisiacs, and people named them 'les pomme de l'amour', which translated to English means love apples. The properties of tomatoes can improve blood circulation to the entire body, and it is linked with improving erections in men. Buy canned tomatoes in bulk Our large cans of organic tomatoes from Biona will bring the true taste of Italy right into your kitchen. These amazing tomatoes are grown on organic sustainable farms, left to ripen under the Italian sun and harvested mature. They are then peeled, chopped and marinated in a rich tomato sauce. Biona Chopped Organic Tomatoes have a great discounted price of £4.19 for 2.5 kg. It's a great deal and an ideal product when you have to prepare a meal for a large family, hearty and healthy tomato soup, or a large pot of marinara sauce for winter preserves. Browse our Tomatoes collection for more canned organic tomatoes, sun-dried tomatoes and organic tomato passata products.

Discount Code:"BlackFriday2021" We know. Black Friday sales are a strange cultural phenomenon. The US celebration of the first Friday after Thanksgiving seems like an odd cultural import to the UK; a county which doesn’t celebrate Thanks Giving at all! Since the inception of this informal calendar day, it’s been used by brands a springboard into the Christmas sales. To be fair, what better time is there? While we here in Great Britain might shun such a card-company-holiday as a cynical attempt to get people down to the shops, we here at Wholefood Earth think there are a few redeeming features. Firstly, sales. Who doesn’t like a bargain? Secondly, the chance for us to say thank you to our customers. As an extension of our gratitude for entrusting us to help you maintain a healthy lifestyle and a balanced diet through the tribulations of the last two years, we're giving you 15% off anything you need to stock up a healthy pantry for a wholesome 2022. For us, 2021 has been a year of change, but our commitments to you remain the same: - Affordable healthy wholefood- Friendly personal customer services- Sustainably sourced products- No toxic pesticides/chemicals That's a promise from everyone at Wholefood Earth, to you. To use the discount, simply type in "BlackFriday2021" when prompted at checkout. All good things must come to an end, for our 2020 Black Friday Sale, the end is the 29th of November, so there’s no hurry*. *Unless you’re reading this on the 29/11/21 23:50, in which case, you’ve got just enough time but you’d better get a move on! Discount Code:"BlackFriday2021"