Rice

This low-calorie meal is very easy to make.

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.

Risotto is the best dish you make with rice. This delicious Italian classic risotto made with fresh mushrooms is perfect for a family lunch or romantic dinner for two. Mamma mia! Everyone will love it!

Wild Rice, Tomato & Rocket Balsamic Salad

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!

Oat Flour Oats are a versatile ingredient used in cooking and baking. Oats are a filling addition to meals and a great pick for sweet and savoury dishes. When using oats as an alternative for gluten- induced flour, it comes with plenty of positives. Oat flour is a common supermarket flour, with organic options in farm shops and whole food shops. However, oat flour is fairly easy to make at home with the right equipment. If you have a bag of ground oats and an electric blender at home, you are three quarters of the way there already. Oat flour is a great alternative for plain flour as it has a soft and fluffy cake texture, like the consistency of most cakes. Oat flour will rise slightly on its own, but needs an addition of baking soda for high-rise recipes like bread, scones, and cakes. With its fluffy texture, oat flour can make some great sweet or savoury recipes. For all the sweet tooth bakers here are some simple yet effective ideas: Oat flour in your crumble recipe can transform the dessert to include a gluten-free crumble topping with a sweet, toasted flavour on top of the tasty baked fruit choice. For the bakers with a preference on texture, oat flour can give you chewy, crispy cookies, taking you back in time to the 19th century when they first became a hit. Oat muffins and oat pancakes are a great new breakfast choice. Incorporating fresh fruit, yoghurt, and some chocolate chips for extra sweetness. When considering the common ‘full’ effect oats have, oat protein balls are a great snack to include in your everyday diet. Buckwheat Flour Deriving from the Buckwheat grain, this flour is nutrient rich with plenty of health benefits to help with your physical diet. Filled with fibre, buckwheat flour is great for most savoury dishes and some sweet ones also. Buckwheat flour has a distinct earthy and nutty taste and to some people's opinion can have a bitter aftertaste. Buckwheat, alike oats, have a great filling effect. This flour is a great option to use for satisfying breakfasts and lunches to keep you fuller for longer. The grain itself is a great alternative to quinoa, flax, amaranth, and polenta. However, when converted to a flour, Buckwheat is great to make rice and noodles. By mixing the dark flour with herbs and eggs. You can make plenty of tasty pastas. Despite its distinct taste, Buckwheat can be used in sweet bakes. Its earthy and nutty flavours work extremely well with Banana. So, pancakes, muffins and cakes with banana, peanut butter and dark chocolate are a must for the sweet tooth trials for this flour. Note to self: Be careful with allergens when considering Buckwheat an ingredient. Though it does not affect celiacs, it is a pseudo cereal, so any intolerances to grain should be examined. Sorghum Flour Another pseudo grain to add to this list is Sorghum. Also known as ‘Jowar’ flour, Sorghum flour is an extremely popular gluten-free flour in the baking world, as it has a lovely, sweet taste. Sorghum has a low elasticity and is an exceptionally light and fluffy flour, so the simpler the recipe, the better. Similarly to Oats and Buckwheat, Sorghum flour wheat is a great flour to use in pancakes and porridges. Mixed with a starch to kick awake the raising element, Sorghum can be used to make sourdough breads, pizza bases, cakes and muffins. When thinking about its natural sweetness, Sorghum can be a great ingredient for sweet sauces in lots of puddings and desserts. It works particularly well in baked sauces (in dishes with chocolate, cinnamon, tart fruit, and syrups) highlighting its sweet touch. Be careful how much Sorghum you use at a time, as it can have a bitter aftertaste when used in significant quantities. Teff Flour This Ethiopian food source has been an extremely popular grain for centuries. This staple grain was converted into a flour and is now used for recipes that are sweet and savoury. Teff flour has underlying nutty flavour, it has great sources of fibre, minerals and vitamins too. Take note- Teff does absorb lots of water when being cooked, so look at for those water ratios in your recipes, you may need to replace some liquids! Teff flour can make some great meals including: pancakes, pizza crusts, waffles, fritters, porridge, cookies, and muffins. As a grain alone you can add teff into salads, falafels, roasted vegetable plates, and veggie burgers. Since the teff grain derives from Ethiopia, why not try and make the traditional teff flatbread called ‘Injera.’ Amaranth Flour Another pseudo-grain to consider is Amaranth. This flour comes from grinding the seeds from the Amaranth plant. This grain is similar to Quinoa. Amaranth flour has a rich nutrient count with minerals such as: Iron, magnesium and calcium. Amaranth is also high in protein, therefore giving its state a strong structure for meals. The naturally earthy/nutty flavouring this flour makes it perfect for bread-based meals. Tortillas, pizza bases, pizza crusts, savoury pancakes flatbreads and nutty bread. Amaranth gives a dense texture so have a think when you are pairing it with other foods. Rice Flour Rice and rice flour is a very popular option for gluten-free cooking as well as in Asian cuisines. This flour has a light texture, and mild natural flavouring, making it perfect for cooking, baking, frying and roasting. There are two types of flour (white and brown) that differ in colour and texture. White rice flour is perfect for baking as it has a lighter texture. Brown rice flour is whole grain and can be used in more savoury meals because of its coarse but hearty texture. In Asian tradition, rice flour is predominantly used to make noodles, pastas and dumplings. However, it is also commonly used in sauces and stews as a thickening agent. Similar to the lists seen throughout this article, rice flour can be used in most meals. With its lighter texture it is popular to mix and match it with other gluten-free flours to balance out texture for more specific meals in baking. Uniquely, rice flour also makes for a great frying batter! Whether is frying meats, sea food or adding crispness to your carbs and vegetables, rice flour can do it all. Take note- Rice flour is high in carbohydrates rather than proteins, so if you count your calories, its best you take this into consideration if rice flour becomes an essential part of your diet. Almond Flour Created by blending blanched almonds, this flour is a great healthy alternative for many wheat flours. Almonds are a super-food nut with so many benefits to help the human body. To name a few: monounsaturated fats, omega-9 fatty acids, plant-based proteins, fibres, low-glycaemic index, calcium, iron, magnesium and Vitamin E. These nutrients and minerals are great for keeping cardiovascular issues at bay, keeping your blood sugar levels normal and improving your digestive health. Almond flour has a soft, light texture and a naturally sweet/nut flavouring, therefore, making it perfect for baked goods. Pancakes, cookies, brownies, banana bread, muffins, fruit bars, cakes and cinnamon rolls, this flour ticks boxes for a variety of dietary requirements. Almond flour can be great for those with gluten intolerances, celiac disease, or for those on a Keto/Paleo diet. Almonds are a type of nut, so this flour is not suitable for those with a nut allergy. Potato Flour Potato flour is used with whole potatoes that are dehydrated and ground to make a fine powder. This is not to be confused with Potato Starch, which uses extracted potato starch. Potato flour can make some well-structured meals with a satisfying texture: Pancakes, muffins, banana bread, dumplings, pizza dough, cakes and gravies. Potato flour is amazing for retaining moisture, preventing meals from going dry, crumbly and going off quicker. This ability is all because of its high starch content. The starch (80-85%) creates great thickening and binding properties for foods. This flour has some essential nutrients and minerals to support the body: Iron, potassium and vitamins C and B. These minerals work hand-in hand to help support the muscles, immune system and energy levels. Potato flour is high in energy, so it is a great pick for a meal that will keep you going for a long-time. However, potato flour tends to be high in carbohydrates rather than proteins, so if you count your calories, its best you take this into consideration if it becomes an essential part of your diet. When searching for the best gluten-free flours for baking and cooking always look out for the organic options in local farm shops and even whole foods online store. Take note: Though the flours above are gluten-free be careful to check that the rest of your ingredients are gluten-free too.

Organic Wild Rice Wild rice is probably the most eco-friendly product you can have in your kitchen. It's truly 100% natural. Organic wild rice, unlike cultivated brown, is authentic wild rice that's not genetically modified or processed in any way. It grows wild in North America, and that's where it comes from to our online store! It's a delicacy and hard-to-find product. At Wholefood Earth, you can buy organic wild rice online in bulk and in smaller convenient packages. Health benefits of wild rice Wild organic rice is a great source of protein and fibre. It has more protein per gram than white rice! Additionally, wild rice is packed with magnesium, iron, manganese, phosphorus and potassium. It also contains Vitamins B such as riboflavin, niacin, thiamine and folate. The good thing about wild rice is that it stores all those nutrients exceptionally well with very little loss when cooking. Eating more wild rice may help you reduce your cholesterol and the risk of heart disease and improve your digestion. Plus, it is a great way to add some healthy carbohydrates to your diet. How to cook wild rice? The perfect water-rice ratio when cooking wild rice is 3 to 1. When you cook wild rice on the stovetop, you should use 3 cups of liquid and 1 cup of uncooked rice. One cup of uncooked wild rice will make 3 ½ cups of cooked wild rice. It's a good idea to rinse the wild rice before cooking, but it's not necessary to soak it. If you soak the wild rice for 15 minutes before cooking, it can reduce the cooking time in half, but it will also result in rice with a softer texture (it can quickly become too soft and mushy). Cook it with a pinch of salt! Remember: when cooked, wild rice expands to three to four times its original size. Poprice? Yes! Actually, you can pop wild rice, just like popcorn. Just heat it in a little oil and shake until it pops. What to cook with wild rice? Wild Rice has a unique full nutty flavour and firm, chewy texture, and here it actually resembles brown rice. It can be incorporated into various super healthy plant-based recipes, adding some unique flavour and making them even healthier! Use it to replace white rice in salads, as a side dish, to accompany curries and stews. Wild rice is naturally gluten-free, so it is an excellent option for those on a gluten-free diet!

Have you tried to cook rice and failed? Is your cooked rice too soft or too hard and stuck to the bottom of the pot? Do you think cooking rice is a nightmare? If you answered yes to at least one of these questions, this article it for you! Indeed, rice may be one of those problematic ingredients in the kitchen and you may think it's hard to cook it correctly. But once you learn a few tips, you will realise it's actually very easy. And pleasant - as in a maximum of twenty minutes, you will be able to enjoy beautifully cooked rice and half of your lunch or dinner ready. Tip 1 - Rinse the rice Just place the rice under the tap and wash it with cold water. Rinsing the rice will help you get rid of the starch. Starch is that dusty thing that makes rice too sticky, and we definitely don't want it here. Tip 2 - Use a good pot The best pots to cook rice are those made with stainless steel and aluminium. They allow the heat to be distributed evenly. Use a medium size pot with a lid. Tip 3. Magic ratio 1:2 You should always check the packaging of the rice for cooking instructions. But remember the ratio of 1:2. This means we need one part of rice and two parts of water (never the opposite). For Basmati rice, for example, you can use a bit less water. Tip 4 - Add salt and rice to boiling water Bring the water to boiling and add some salt depending on the amount of rice you're cooking. When you add rice, the water temperature will decrease quickly and will stop boiling. Tip 5- Keep the lid on Always keep the lid on your rice pot. Cook the rice on low heat and let it simmer. You don't want the water to cook faster than the rice gets soft. You want the steam to stay inside the pot. Tip 6 - You can add spices Now, it's a good moment to add spices. You can use whatever spices you like. You can cook rice with cardamon seeds or bay leaves for a unique flavour. You can also add a spoon of plant-based butter or olive oil (if you prefer). Tip 7 - Cooking time: 18 minutes for white rice & 30 minutes for brown rice White rice only needs 18 minutes to get tender, while brown rice needs 30 minutes to cook. Set a timer to know more or less when the rice is ready. Sometimes, it may need another 1 or 2 minutes to be cooked to perfection. There shouldn't be any water left in the pot, but if there is a lit bit left, it's not a biggie - just drain it out. Check the rice - if it is tender, then it's ready. Tip 8 - Put it aside for a few minutes Before serving, rice needs some time to cool down. Just take the pot from the stove and leave it alone for a few minutes. You can remove the lid while waiting and enjoy the view of your beautifully cooked rice :)

Rice is the most important ingredient of sushi. Sushi masters say that rice makes 80% and fish makes only 20% of great sushi. Cooking sushi rice at home is not as complicated as you may think. In order to make it right, you just to need to remember about a few things. Here's the list of 5 tips for a perfect homemade sushi rice. 1. Buying the right rice Buying the right type of rice for sushi is very important. You can easily find specific sushi rice with relevant information on the packaging. However, when no sushi rice is available, look for short-grain rice that will work best here. You can also opt for the organic version of it. Short-grain rice has a round shape, with the same length and width and it contains the right amount of starch. Different varieties should have the same effect; just remember that the protein component should not be more than 6%. The secret of cooking the best sushi rice lies in allowing it to become sticky while maintaining its shape and avoiding becoming too soft. Short-grain rice should do the trick. 2. Making sushi rice vinegar You need only 3 ingredients to make sushi rice vinegar: rice vinegar, sugar and salt. Per 1 cup of rice you will need to make a solution in this ratio: 2 tbs of rice vinegar + 2 1/2 tsp of sugar + 3/4 tsp of salt. Add all the ingredients to a small pot or saucepan and warm up on a medium heat, stirring until the sugar and salt dissolve. When ready, put it aside. You will need to add this mixture to your cooked rice a bit later. 3. Rinsing the rice You will need to rinse the rice before cooking it. Just wash the rice a few times until the water clears. Only rinsed rice is ready for cooking! 4. Cooking the rice In Japanese tradition, there are certain rituals practised in order to cook rice perfectly. What we want for sushi is rice that gets sticky but not too soft. How to do it? It's very easy! You should cook the rinsed rice in a small amount of water, with the lid on top of the pot. During the cooking process, the amylose, a form of starch, will be released, which will allow for the grains to stick together without becoming too soft, and this is exactly what we want here. Let it rest for a while before you add the vinegar. 5. Dressing the rice Now, you should mix your cooked rice with rice vinegar. You will need about 1.5 tbsp of rice vinegar per 1 cup of rice. Be very delicate when mixing, try not to smash the rice. You can transfer the rices into another bowl. Then cover the rice with a kitchen towel, cotton sheet, or film and leave it for a couple of hours. After this time, the rice is ready to use in nigiri, maki, and as side dish with sashimi!

Adding more whole grains and nuts to your diet can have an amazing impact on your brain health! If you want to keep your brain healthy, try to avoid simple carbohydrates. They break down quickly into sugars. When you eat simple carbs you may feel a spike of energy that will last only for a short while. High sugar makes your brain work functioning decrease. Replace bad carbs with good carbs When shopping for food and preparing meals at home try to cut out refined carbohydrates and replace them with whole grains and nuts. They contain complex carbohydrates that processed by your body in a good way. These carbs break down slowly and sugars are released gradually. That means the energy is released slowly and your body and brain will function in a more efficient way. Stock your pantry with healthy whole grains Whole grains, such as brown rice, barley, oats, barley, and quinoa are high in B vitamins and can potentially preserving your memory. Vitamins B help reduce inflammation of the brain and work to convert homocysteine (amino acid) into essential brain chemicals used for learning and maintaining memories. Whole grains are also significantly rich in magnesium which keeps your brain cells and nervous system healthily connected. Magnesium helps pass on the signals between your brain and body. It improves the functioning of the neurotransmitters responsible for attention. Add nuts to your diet Add more nuts to your diet. Walnuts for example, contain the beneficial Omega-3 fatty acid. Eating more walnuts can improve cognitive function of your brain and help reduce the risk of diseases, such as depression, type 2 diabetes, cardiovascular disease, and dementia. Almonds and Hazelnuts are great sources of vitamin E. This vitamin is associated with reducing the cognitive decline related to aging. Peanuts contain a lot of niacin. Niacin deficiencies are related to cognitive decline as well as Alzheimer’s and Parkinson’s. Plus, nuts are also packed with magnesium! Tips and swaps for a healthy brain Here's the list of tips for healthy whole grain swaps and alternatives for refined carbohydrates: swap instant oat meal or ready-to-eat cereal mixes with whole oats choose buckwheat instead of potatoes or white rice go for bulgur and barley regularly replace white rice with brown rice eat more quinoa always have nuts & seeds near you for a healthy snack replace white bread and past with whole grain brad and pasta Adding more whole foods to your diet offer many health benefits for your whole body, including nervous system and brain. Move away the processed foods and swap unhealthy products with whole grains, legumes, nuts and seeds. Start adding more whole foods to your diet little and you will see the difference!

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

Pancake Day or Shrove Tuesday is just around the corner – and we can’t wait! Here at Wholefood Earth, you can count on us to recommend you some healthier alternatives to the traditional all-purpose flour to add to your pancake recipe. White flour has very little nutritional value, it can also be bleached by gas to make it whiter. During processing, the white flour is stripped of all its nutrients. It’s high in carbohydrates and calories, and low in everything else such as protein, fibre and vitamins. Traditional white flour is also made of wheat, which is a known allergen. However, all the flours listed below are wheat free and therefore do not contain gluten! This makes them perfect for anyone with a wheat or gluten intolerance, looking for a flour replacement. Almond Flour Almond flour, as you may have already guessed, is made from ground almonds. The almonds are first blanched and then ground and sifted into a fine powder/flour. It has a much sweeter taste that is said to resemble marzipan – so it’s perfect for making pancakes! Almond flour is low in carbohydrates, and high in healthy fats and fibre, making it a much healthier substitute for traditional flour. It is also packed with nutrients and is particularly rich in magnesium which is involved in many processes in your body. These include improved blood sugar control, reduced insulin resistance and lower blood pressure. Vitamin E is another nutrient Almond Flour is abundant in. Vitamin E is a fat-soluble compound, its main role is to act as an antioxidant. These are important for protecting the body from free radicals, which can damage cells, causing illness and aging. It can also improve immune function, along with preventing clots from forming in heart arteries. Buckwheat Flour Another healthier alternative we would like to suggest is Buckwheat flour. Despite the name, it does not in fact contain any wheat at all and is a popular flour substitute for people with wheat allergies or gluten intolerances. Buckwheat has a strong, nutty flavour that works well in savoury recipes. For any savoury pancake fans out there - this is the flour for you! Buckwheat flour is a rich source of vitamins and antioxidants, including thiamine, riboflavin and niacin. Its nutritional content is primarily made up of carbohydrates making it a great source of energy, it also has a good amount of protein and fibre. Due to its well-balanced amino acid profile, the protein found in buckwheat is of a very high quality. Buckwheat flour may also aid in promoting a healthy heart. It contains many heart-healthy compounds, such as magnesium, rutin and copper. Rutin may help in lowering your risk of heart disease by decreasing inflammation as well as blood pressure. Buckwheat flour has also been shown to boost your blood lipid profile. A weak profile is considered a risk factor for heart disease. Rice Flour As the name suggests, Rice flour is a milled flour made from grinding either cooked or raw rice. You can purchase it as either white or brown rice flour. It has a delicate, neutral flavour, making it easy to add to most recipes as it won’t impact the taste too much. If you want to substitute traditional flour for rice flour, your pancakes won’t be as thick, but they will be softer and more fluffy. For a gluten free pancake recipe using rice flour, why not take a look at our Gluten Free Big Boy Pancakes with Muscovado Treacle Syrup Choline, which is a vital nutrient for both animals and humans, can be found in rice flour. Choline is required to maintain essential components of the membranes. It plays a key role in transporting cholesterol and triglycerides from the liver and throughout the rest of the body. As a result, it has been associated with strengthening liver health. Rice flour can also help keep our bones and teeth healthy because it contains plenty of calcium. Calcium is also important as your heart, muscles and nerves require calcium to function properly. Studies also suggest that calcium can help lower blood pressure and improve cholesterol. Coconut Flour If like us, you’re nuts about coconuts, then Coconut flour might be the choice for you this pancake day. It’s a soft flour that’s made from drying, and then grinding the inner white lining of the coconut. Coconut flour has a mild, naturally sweet taste makes it an ideal flour for creating pancakes, or any other sweet baking treats that take your fancy! Coconut flour is a great source of fibre, our own brand here at Wholefood Earth has 34g per 100g (more than 4 times the amount as wheat flour) Government guidelines suggest that adults should be consuming 30g of fibre a day. The NHS states that eating plenty of fibre is linked to a lower risk of heart disease, stroke, type 2 diabetes and bowel cancer. Fibre also helps to feel fuller for longer whilst aiding digestive health. The high fibre in coconut flour can also help to promote a healthy level of blood sugar. Foods that are rich in fibre aid in regulating blood sugar levels by slowing down the speed at which sugar enters your bloodstream. Coconut flour is also lower in carbohydrates and higher in protein making it better at boosting healthy blood sugar regulation.