Seeds

Homemade sesame seed bagels are perfect to support any topping - chocolate spread, marmalade, cream cheese, salmon - you name it. Toasted sesame seeds add a distinctive nutty flavour. Enjoy for breakfast or lunch!

This creamy and delicious spread can be enjoyed with crackers, fresh veggies, and toasts.

It's a delicious dessert that you can have for breakfast :)

Perfect for summer days, this fruit smoothie can be enjoyed at breakfast or as an afternoon snack.

Delicious warming soup for colder days.

Easy to make veggie lunch the entire family! Dairy-free and egg-free, and simply delicious courgette fritters with spices.

Colourful and delicious granola meal - a perfect summer breakfast!

Looking for a healthy and refreshing summer dessert or a delicious breakfast? This one is for you!

Super healthy, simple salad made with spinach, blueberries, crunchy walnuts and hemp seeds. Great with a creamy yoghurt dressing. Rich in antioxidants, fibre iron and magnesium.

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

Warming and comforting soup made with super nutritious sweet potatoes providing you with lots of vitamins. Perfect for winter days lunches and dinners.

This refreshing salad dressing is made in a snap - delicious, simple and nutritious!

Chia seeds are one of the world's most popular superfoods, they are constantly trending amongst wellness groups, and their versatility means you can add them into pretty much any recipe for a powerful nutritional boost. However for the uninitiated, chia seeds can be an intimidating ingredient to start using, here we’ll break down exactly what they are, how to use them and most importantly their incredible health benefits. What are chia seeds Chia seeds are small edible seeds from the mint family, originating from South America, they have a subtle nutty, almost bitter taste and are small and oval shaped. Historically chia seeds were cultivated by both mayans and Aztecs, forming a key aspect of their diets, due to their use as a long lasting energy source, and they remain just as popular today! As chia seeds have such a subtle flavour, they can be used in both sweet and savoury recipes, but they are arguably most popular in smoothies and milkshakes. What makes chia seeds a superfood There are a few main characteristics of chia seeds that make them so nutritionally incredible, but perhaps most importantly is their status as a complete protein. A complete protein means that a food source has all nine vital amino acids that the body needs, but cannot produce. Chia seeds hold a unique position, as typically complete proteins can be hard to find outside of animal sources, which makes them harder to come by for those on a vegan or plant based diet. On top of their impressive collection of amino acids, chia seeds are also rich in omega 3 fatty acids, which are crucial for both brain and heart health. Chia seeds are also packed full of fibre (with just two tablespoons providing roughly 9.8 grams of dietary fibre) this makes chia seeds a great way to improve your digestion and reduce inflammation. Similarly chia seeds contain a great multitude of antioxidants, which can help protect against inflammation, diabetes and even heart disease. The amazing health benefits of chia seeds As you might have guessed from their incredible nutritional makeup, chia seeds have As we mentioned above, chia seeds are rich in omega 3. Omega 3 fatty acids are another type of nutrient that can be incredibly hard for those on plant based diets to accrue, but it is incredibly important for our health. Not only do omega 3 fatty acids keep our brains and hearts healthy, they are also critical to maintaining good eyesight, and a healthy immune system. In particular chia seeds are rich in alpha-linolenic acid, a specific type of omega 3, which has been shown to reduce the risk of heart disease. The high fibre content of chia seeds we previously mentioned, is another source of their excellent health benefits. The fibre in chia seeds lowers bad cholesterol and triglycerides, while simultaneously increasing heart protective cholesterol. Alongside this, fibre intake has been shown to reduce the risk of heart disease, type two diabetes, inflammation and digestive issues. Alongside these health benefits, chia seeds are also a unique tool for weight loss and appetite management. Because of their high fibre content, chia seeds are excellent at absorbing water, which means when they are in the stomach they form a gel like substance that helps to satiate appetite, reduce cravings and lower caloric intake. How to get the most out of chia seeds Chia seeds are an incredibly versatile ingredient, so it can be a little overwhelming to try to understand all of its uses, here we’ll show you exactly how to get the most from your chia seeds no matter what you want to use them for. You can also simply eat chia seeds straight from the packet as a snack, and avoid the need for any particular prep or research. One of the most common questions when using chia seeds is whether or not you should soak them before adding them to a drink or using them in a recipe, but it really depends on what you are using them for. The best way to decide whether you want to soak your chia seeds or not, is to decide on the texture you would like from them. If you are looking to add a slight crunch to salads, smoothies, cereals or porridge then it is best to simply sprinkle the chia seeds onto them before serving. However if you are looking to create a creamier final result, like chia pudding then you’ll need to soak the chia seeds with a ratio of roughly 1 tablespoon of chia seeds to ¼ of a cup of liquid. In regards to nutrition, it is generally better to soak the chia seeds to improve the rate at which the nutrients are absorbed, and generally make them easier to digest.Similarly if you’re looking to use chia seeds as a weight loss tool, soaking them will provide a better result. As you increase your intake of chia seeds, it is hugely important to make sure you are increasing your water consumption alongside it, not only will this allow you to get the most benefits from it, but it will also make sure that the vast amounts of fibre in chia seeds don’t cause any short term digestive issues. Why you need to include chia seeds in your diet Hopefully from their nutritional power alone you’re already considering incorporating chia seeds into your diet, whether you’re looking to improve your heart health, digestion or protein intake, they really can do it all. By varying how you use them in recipes, or as a snack you can make sure you never get bored of them, and once you start making them a staple ingredient in your pantry you’ll really notice the difference. If after reading this article you’re still unsure on how exactly you want to use chia seeds, we have plenty of great recipes, including this delicious goji berry and chia smoothie so don’t hesitate to get started!

When most people think of healthy eating, they often think of massively restrictive diets, and worst of all no snacking, but this is a common misconception. In reality healthy snacks can make up a great part of a healthy diet, not only satisfying your hunger but also providing your body with even more nutrients. We’ve compiled a list of the best healthy snacks you should be including in your diet, and most importantly their nutritional benefits. Nuts Typically nuts are viewed as a salty bar snack, but this couldn’t be further from the truth. If you avoid overly salted and artificially flavoured nuts, then you can not only have a delicious snack, but also one with countless health benefits. Obviously there are too many nuts to mention in one paragraph, so we’ll focus on our top picks. Almonds are one of the best nuts to snack on, and their subtle sweet flavour means they are great to eat straight out of the bag without any need for additional flavourings. Not only are almonds delicious, but they also contain heaps of vital nutrients. Almonds are rich in healthy fats, fibre, protein and vitamin E. Similarly pistachios, and brazil nuts are a great source of protein and fibre, and should definitely be a staple part of your weekly shop. Dried fruits Dried fruits are another great snack, particularly for when you’re on the move and need a quick energy boost, and there are a lot of great options to choose from. In particular, raisins make for an excellent healthy snack. Raisins, like dried apricots, figs and prunes, are incredibly rich in antioxidants, vitamins and minerals, while also providing an amazing source of energy. The consumption of raisins has also been found to greatly improve digestion, due to their incredibly high fibre content. Raisins are also a great option for anyone looking to carefully manage their weight, as they are incredibly satiating, keeping you feeling fuller for longer. Dried mango is another amazing healthy snack, especially for those with a bit of a sweet tooth. As mangoes have a natural sweetness, you can enjoy organic dried mango without having to worry about added sugar or artificial sweeteners, and you’ll find yourself replacing chocolate and ice cream in no time. Not only is dried mango a delicious snack, but it is also incredibly high in vitamin A and C, while also containing a wealth of antioxidants. SeedsMuch like nuts, seeds are a great snack for when you’re craving something crunchy on the go, and typically they are packed full of healthy fats, fibre and protein. Each seed comes with their own flavour and health benefits, so it's important to examine each of them individually if you’re looking to maximise the benefits. Pumpkin seeds contain a wide range of antioxidants that make them a powerful tool for maintaining a healthy heart, and good immune system. Pumpkin seeds are also an amazing source of vitamin E, which is vital for maintaining healthy skin, and strengthening your eyesight. Sunflower seeds are another perfect snack to add to your shopping list, mainly due to their abundance of fatty acids, in particular the fatty acid linoleic acid. Linoleic acid is an omega 6 fatty acid that our bodies can’t produce naturally, and is vital for heart and skin health. Healthy snacks to make at homeIt’s often easier to avoid the temptation of unhealthy snacks if you’re looking for something to eat at home rather than while you’re out and about, and more importantly it allows you the opportunity to make your own healthy snacks! By focusing on using organic (and if possible fresh) produce and avoiding recipes that are too high in salt and sugar, you can really improve the quality of your snacks and get far more nutrition than you would from chocolate or ice cream! Here are our picks for some of the best healthy snacks you can easily make yourself at home: ● Banana bread is a great way to use up overly ripe bananas, and provided you use pure maple syrup instead of sugar, it can be a great healthy alternative to a store bought cake. Bananas are one of the best sources of potassium, which serves to regulate the amount of fluid in your body while also keeping your heartbeat healthy, and helping nerves to function. For a twist on classic banana bread, we recommend this delicious spiced carrot version. ● Granola bars are obviously healthy, but they are also surprisingly easy to make at home! As oats are the main ingredient in granola bars, they come with all of the associated health benefits, most famously their long releasing energy that will keep you from needing to snack again and again. These lemon and chia granola bars are not only delicious, but also contain a wealth of benefits from the chia seeds, one of the world's most popular superfoods. Chia seeds work wonders for digestive and gut health, so when combined with oats they really do form an incredibly healthy snack. ● Celery and hummus is maybe the most traditional healthy snack, but that doesn’t mean it has to be boring. By making your own hummus you can not only make something far nicer than you’d find in the shops, but also experiment with new flavours. This purple hummus is not only a visually stunning dip, but it also brings a new depth of flavour with the help of beetroot. Beetroot is a fantastic vegetable to include in your diet, particularly for those looking to improve their blood pressure and heart health. Don’t be afraid to experimentThese snacks and recipes are a great starting point for healthy snacking, but don’t be afraid to experiment with exciting new options. As long as you’re avoiding ultra processed foods and placing a renewed focus on mindful eating, you really can’t go wrong. Hopefully these ideas can inspire you to change how you snack, and what you look for in a dish, and if you’re lost for new ideas, we have plenty more recipes available here to get you started.

Everyone knows that seeds are one of the healthiest ingredients you can incorporate into your diet, but people often underestimate exactly how significant their health benefits can be. Each seed looks and tastes different, so it shouldn’t be any surprise that their nutritional profiles are just as diverse. In this article we’ll break down some of the best seeds you can include in your diet, as well as how you could cook with them. It’s also important to note that we can’t mention every single type of seed here, so don’t be afraid to venture outside of this list and really experiment in the world of seeds. Chia Seeds Organic chia seeds are one of the world's most popular superfoods, so it makes sense that they’d be on this list. Chia seeds are small edible seeds from the mint family originating from South America, where they have been cultivated dating all the way back to the Aztec Empire. Chia seeds are unique mainly because of their status as a complete protein, meaning they contain all nine essential amino acids that the body needs but cannot produce on its own. Complete proteins can be quite hard to find outside of animal sources, so chia seeds are naturally a great choice for vegans or those on plant based diets. Chia seeds are also incredibly high in fibre, with just two tablespoons providing nearly 10 grams of dietary fibre. Being high in fibre means that chia seeds are a great way to improve digestion, but crucially also heart health. As chia seeds reduce the amount of bad cholesterol in our bodies, they simultaneously increase the amount of good cholesterol that lowers the risk of heart disease. How to use chia seeds: Chia seeds are fairly versatile, but they are most commonly used in drinks, puddings and salads. There is significant debate (particularly amongst healthy eaters) as to whether it is best to soak chia seeds before eating them or not, but really it depends on personal preference. While soaking chia seeds can make them more easily digestible, and therefore slightly more nutritious, it also removes their crunchy texture. If you’re making chia pudding or looking to bulk out a smoothie then it’s best to soak your chia seeds, but if you’re looking to use them to add some extra texture to a salad then you’re better off simply sprinkling them on top. Flaxseed/LinseedFlaxseed (also known as linseed) comes in two varieties, gold and brown, and while they have pretty much identical nutritional profiles, golden flaxseed has a slightly richer taste. Flaxseed is a severely underrated ingredient, and really should be considered a superfood in its own right, rich in protein, fibre and omega 3 fatty acids, it is a great all rounder. Crucially flaxseed is both gluten free and vegan, which makes it a must have for either of those diets, primarily for its high protein and linoleic acid content. Linoleic acid is a type of omega six fatty acid, which can be incredibly difficult to find outside of oily fish, not only is it great for maintaining healthy skin, but also for lowering cholesterol and improving insulin sensitivity. How to use flaxseedFlaxseed has a very subtle flavour, so it can easily be paired with sweet or savoury recipes, or simply mixed with water and enjoyed on its own. However it is important to increase your water intake as you begin to incorporate flaxseed into your diet to avoid dehydration and digestive issues. Pumpkin seedsOrganic pumpkin seeds are a great way to boost the nutrition of your diet without too much hassle, they can be enjoyed as a snack on their own, or sprinkled into salads, soups and curries. Pumpkin seeds are not only convenient, but also highly nutritious. Like chia seeds and flaxseed, pumpkin seeds are rich in healthy fatty acids, protein and vitamin E. Vitamin E is tremendously important to the development of healthy skin, hair and most importantly eyesight. Pumpkin seeds also contain an abundance of antioxidants, and have been found to improve heart health, as well as potentially lowering the risk of cancer while also improving bladder health. Sesame seeds are a pretty common household ingredient, but their staggering nutritional content and health benefits are often forgotten. Typically a staple in Asian and South American cooking, sesame seeds have a mild slightly sweet flavour, and are great in both sweet and savoury cooking. Sesame seeds have a lot of benefits in common with the seeds we’ve already discussed (primarily omega fatty acids and vitamin E), but they are unique in having an exceptionally high amount of zinc. Zinc may not sound like an important nutrient for the body, but that couldn’t be further from the truth. Zinc plays a vital role in the immune system, wound healing, and even protein synthesis, so it is incredibly important to make sure your body gets enough of it. How to use sesame seedsSesame seeds can be sprinkled into savoury dishes, either raw or toasted, and it’s subtle sweet flavour works particularly well in Asian dishes, but they can also be used to make tahini. Tahini is a type of paste traditionally used in Middle Eastern cuisine, acting as a base for dips like hummus and baba ganoush, or used in baking to improve a dish’s nutritional content, and add a natural sweetness. Why you should start making seeds a part of your daily diet: The health benefits we’ve outlined above should already peak the interest of anyone looking to live a healthier life, but also for anyone seeking new recipes, flavours and culinary adventures. Not only does each type of seed have a different health benefit, they also all have a wide multitude of uses, and can really help make your cooking more varied than it ever has been before. Once you start using seeds in your recipes you’ll find it hard to stop, whether you’re looking to add some texture to a dish or drink, or simply trying to bring out some rich (but healthy) flavours, seeds can do it all.

Nutrients are the building blocks for health, whether that's making sure your bones are strong or your heart is healthy, they are crucial to a long and healthy life. It can seem difficult to make sure your diet is loaded with enough nutrients to really feel the benefits but eating healthily has never been easier, and these powerful wholefoods are a great way to start improving the nutritional content of your cooking. Lentils Lentils should be a staple of any healthy diet, however their high protein and iron content make them particularly crucial to those on a vegetarian or vegan diet. Not only are lentils packed full of protein and vitamins, they are also high in fibre but low in fat and calories making them a great wholefood for those looking to manage their weight. As well as their health benefits lentils are an incredibly versatile legume, they are a widely used ingredient in Indian, Greek and Mediterranean cooking while also being a great meat substitute in plant based dishes. To prepare lentils, simply soak in water for 20 minutes, then boil them in fresh water for 10 minutes, before simmering them for 30 minutes. Quinoa Quinoa is perhaps one of the best known wholefoods in the world and with good reason. Despite technically being classed as seed, quinoa is a wholegrain that originates from the Andes Mountains, where it has been a staple of South American cuisine for the last 5000 years. Quinoa is a complete protein, which essentially means that one serving contains all 9 amino acids that humans can’t produce on their own. As well as being protein dense quinoa is a great source of iron, magnesium, potassium, vitamin E and fibre. Because of its many incredible health benefits quinoa is a great addition to pretty much any diet, but in particular it is an easy way for those on a low gluten or vegan diet to make sure they get enough protein. Quinoa is best used as an alternative to rice or couscous, and it is incredibly easy to prepare, simply add quinoa to a pan with water, bring it to a boil and then simmer for around 15 minutes before draining, then fluff with a fork and enjoy. Chickpeas Chickpeas (also known as garbanzo beans) are one of the healthiest beans you can introduce into your diet. Originally from the Mediterranean and the Middle East, chickpeas are now a staple in cuisines all over the world, primarily for their versatility and significant nutritional content. Like most beans chickpeas are high in both fibre and protein, however uniquely they also contain vitamins A, B1, B2, B3, C, D and E as well as iron, zinc, potassium and calcium. Chickpeas have a wide range of uses, but they are especially important in making hummus and falafels, or as a meat substitute for those on a plant based diet. To prepare fresh chickpeas simply soak them overnight in water and then drain, rinse and boil for approximately 30 minutes. Pumpkin Seeds Pumpkin seeds are one of the healthiest seeds you can incorporate effortlessly into your diet. By eating them straight from the bag or sprinkling them straight into your cooking you can obtain a huge amount of nutrients and antioxidants from pumpkin seeds. Pumpkin seeds are high in fibre, which is great for boosting digestive health, but also rich in protein and vitamin E. As well as their high nutritional content pumpkin seeds contain a multitude of antioxidants to keep your body healthy. Pumpkin seeds also make for a perfect snack in between meals, as their fatty acids provide slow releasing energy to keep you feeling fuller for longer. Almonds Almonds are one of the most widely consumed nuts in the world, mainly due to their unique slightly sweet flavour and sheer number of uses, but they also have countless health benefits. Almonds have a very high concentration of fatty acids that are vital for promoting healthy skin and hair, as well as this almonds contain 2 nutrients crucial for brain health, Riboflavin and L Carnitine both of which can be very hard to obtain from other foods. Alongside their high fibre and protein content, the regular consumption of almonds has also been shown to help maintain a healthy cholesterol level. Organic Pitted Prunes Prunes are one of the best dried fruits in regard to their nutritional content, and if pitted are even easier to enjoy. Prunes are dried plums, and are best known for their benefits to digestive health, they have a subtle sweet taste and a slight chewy texture but their incredible nutritional content is often overlooked. Not only are prunes famously packed with fibre, they also have an abundance of vitamins and minerals including potassium, iron and vitamin K which is needed for blood clotting to help heal wounds. Golden Linseed/Flaxseed Flaxseed comes in two varieties, gold and brown and while they differ very little nutritionally golden flaxseed has a slightly more rich taste. Flaxseed is most commonly used in baking to bind ingredients as an egg alternative, it is also a superfood in its own right. High in wheat free fibre and protein, flaxseed is a great alternative for those trying to cut down on gluten. Flaxseed is also an amazing source of omega 3 fatty acids, including Alpha Linolenic Acid, which can otherwise be very hard to obtain for those on a vegetarian diet. Flaxseed can be sprinkled into both sweet and savoury dishes, or even mixed with water and enjoyed on their own. It is however important to note that as you increase your intake of flaxseed, you should also increase your water intake to around 8-10 cups per day. Oats Oats are naturally gluten free, high in fibre and protein, with an abundance of B vitamins and a slow releasing energy source, making them a truly one of a kind wholefood. The high amount of soluble and insoluble fibre in oats allows them to both lower cholesterol and aid digestion. Not only do oats contain vitamins B1 and 2, they also provide the hard to obtain beta-glucan which is amazing for heart health. Alongside the countless health benefits, oats also have a very low glycemic index and so their energy is released slowly throughout the day, which makes them very useful for managing appetite and assisting in weight loss. Oats are also very simple to prepare, simply add double the amount of water/cream to oats and cook for 8 minutes. These wholefoods are just some of the incredible ingredients you should be keeping in your pantry, and thousands more are waiting for you to discover. Whether you are using them to cook with or just as a healthy snack, it is never too late to make great long lasting changes to your diet and you’ll be feeling the difference in no time. All of these amazing nutritious foods have countless uses, perfect for aspiring chefs, bakers or those who just want to live a cleaner healthier life.

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

Replace refined foods with whole foods Forget about pre-made foods, ready meals, white bread, supermarket cakes, biscuits, and crips that are ultra-processed and contain chemicals and additives that are harmful to your body. Instead, replace all this trashy food with whole foods like legumes, pulses, healthy oils, nuts, seeds and whole grains. Swap the white bread for bread made with wholemeal flour. Replace the white flour biscuits with whole grain biscuits. Ditch sweetened processed cereal and choose oats, muesli and breakfast cereal which does not contain added sugar. Cook more often and get creative Cooking at home isn't really that complicated when you have your pantry stocked with the right products. Get some nice organic herbs and spices to make your meals full of flavour. You can easily find quick recipes that will take you only 30 minutes to prepare. There are so many combinations of ingredients and flavours that you can enjoy something new every day. Fill up your pantry with healthy snacks Healthy snacks include unprocessed, healthy whole foods like nuts, seeds, dried fruits and lightly processed natural foods. Healthy snacks do not contain sugar, excess salt and fats. Instead, they offer you nutrients just as nature made them for us. They contain minerals and vitamins and good calories that help you stay healthy and full of energy. Eat more vegetables and fruits Sadly, we don't eat enough vegetables and fruits in our modern diets. Veggies and fruits are the best, purest, unprocessed food you can eat. They are packed with vitamins and minerals to keep you and your immunity system healthy. Drink more water Water is the best drink you can have. It makes you feel better and fuller. It also has cleansing properties and removes toxins from your body. Drinking more water will also help you with digestion. If you have constipation problems, try speciality waters, like Magnesium Water. Change your eating routine Try to plan regular hours for breakfast, lunch and dinner and stick to it. When you eat a balanced, healthy, whole-food meal, your body will feel satisfied for longer, and you won't crave snacks before the next meal. Result: you won't be thinking about ordering a food delivery or passing by the nearest takeaway. Make a shopping list Look through your pantry and fridge to see what you still have there. Write down all the ingredients and packaged food on a shopping list. Focus on the things you really need. Take the list with you when you go to the supermarket. This way, you will focus on the necessary product, and you will not get tempted by aggressive advertisements for snacks, processed foods and ready meals in the aisles.

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

It's time our kids go back to school! If you are looking for healthy snacks that are perfect for taking to school or after school, then this short list is for you. Eating healthy snacks can benefit your children in many ways. These healthy snacks will help your kids grow, develop and learn. To make your life easier, you can buy healthy snacks online and fill up your pantry with nuts, dried fruits, seeds, popcorn and dark chocolate. This way, you will always have some healthy snacks at hand. Popcorn Popcorn is a whole grain that is low in fat and rich in complex carbohydrates, making it a perfect snack for kids (if you don't add butter and salt). Corn has excellent health benefits for children. It contains a lot of dietary fibre, essential vitamins and minerals. High fibre improves digestion, helps avoid constipation, and stimulates digestive juices' secretion, keeping the bowels healthy. Popcorn also contains a good quantity of iron and calcium, manganese and phosphorous, which are vital for maintaining healthy bones and the functioning of cells. Additionally, corn is loaded with B vitamins, including vitamins B3, B6, pantothenic and folate acid, which are great for the brain and mood. Popcorn contains carotenoid antioxidants like zeaxanthin and lutein that help protect eye health. Nuts A handful of organic nuts or a serving of as little as 30g daily can benefit your kids in many ways. Nuts like almonds, walnuts, hazelnuts, peanuts, cashews, pistachios, macadamias and Brazil nuts are loaded with nutrients, protein and fibre to help children thrive and are an excellent fuel for the brain. In general, all kinds of nuts offer amazing health benefits, but every kind of nuts can also offer something special including preventing depression and anxiety. Walnuts contain high amounts of omega-3 fatty acids and DHA, which help fight inflammation. They contain twice as many antioxidants as other nuts, which improve cognitive functioning. Hazelnuts, almonds, pecans and macadamia nuts are heart-healthy. Almonds help improve your kid's memory. Pistachios are rich in oils that help preserve fatty acids and prevent inflammation. Macadamias also help in normal brain functioning. Dark chocolate Dark chocolate is a very healthy snack when consumed in moderation. It contains powerful antioxidants and flavonoids. Flavonoids improve blood flow to the brain, which can significantly improve memory and brain functioning. Veggies and Fruits Fresh vegetables are an obvious healthy snack. Packed with vitamins, they contain everything your children need to grow and develop in the right way. Dried fruits can be an excellent replacement for fresh fruits due to their longer shelf life. They contain all the nutrients of fruits but can last longer in your pantry. Your kids will love dried fruits like cranberries, dried apricots, cranberries, dates and figs.

What is chia seed water? Chia seed water is a refreshing homemade drink made with chia seeds and water. The recipe is very simple - you mix two ingredients: one tablespoon of organic chia seeds with 200 ml of mineral water. Chia seed will absorb the water and become a thick liquid with a jelly-like consistency. Why do people drink chia seed water? Many people drink chia seed water to help them lose weight. Drinking chia seeds, water improves digestion and hydration of the body. It makes you feel fuller for longer, so you won't feel hungry between meals, and your appetite will reduce. Many people believe drinking chia seed water after the meals helps them to poop regularly. What are the health benefits of chia seed water? Chia seed water is packed with fibre and protein. It also contains healthy unsaturated fats, including omega-3, and antioxidants, as well as calcium, iron, magnesium, phosphorus, zinc, and B vitamins. Antioxidants in chia seeds may help you reduce high blood pressure, fight inflammation and skin hydration. Fibre and omega-3 fatty acids will benefit your heart health. Chia seeds may help you balance blood sugar levels and promote strong healthy bones. Is it good to drink chia seed water every day? Chia seed water is considered a wellness and feel-good drink and can be a great addition to your everyday diet. You can drink it at any time of the day, including breakfast, lunch, dinner or a snack between the meals. If you have it in the late afternoon or evening, it will make you feel less hungry and you will ear less for dinner.

A new study reveals that consuming whole food protein from plants can help reduce the risk of chronic kidney disease. Chronic kidney disease is a severe condition that causes the malfunctioning of kidneys. It's a very sneaky illness, as those who suffer from it have no symptoms initially; however, they may experience kidney failure in the long run. According to a recent study by the National Kidney Foundation, eating more plant-based protein on a daily basis can help lower the risk of chronic kidney disease. The study shows that minimising animal protein intake and replacing it with plant-based alternatives may significantly lower the risk of the illness. Healthy plant-based foods rich in protein include legumes like beans, lentils, chickpeas, and soy, as well as different kinds of nuts and seeds, and healthy Asian fermented foods like tofu and tempeh. Proteins are made with essential amino acids, essential building blocks for human body cells. Even though plant-based foods may have lower biological value, combining them with similar foods provides enough amino acids for the cells to grow. The researchers analysed medical history, food habits and lifestyle data from 117,809 participants available on Biobank. The team primarily analysed the protein intake of the participants and came to the conclusion that people who ate more plant-based protein and animal-free foods were less likely to develop chronic kidney disease. Even though the study gives promising results for a plant-based protein diet, the scientists agree with the study's limitations and suggest more research and medical evidence are needed to prove a better role of plant-based proteins in human health.

We are what we eat, so if you eat junk food, you feel like junk food, right? Sadly, many kids these days are accustomed to a diet full of highly processed foods and ready meals packed with sugar and salt. The earlier you start helping your kids to enjoy eating whole foods , the better. Here are some strategies and tips that will help you encourage healthy eating habits. Talk about healthy food benefits You can help your kids better understand the importance of the right food choices. Talk to them about the importance of a balanced diet and how healthy eating will benefit them. Explain how proper nutrition impacts their performance in everyday life activities at school, at home and while practising sports or learning. You can compare the food to fuel and ensure they understand which products are better for them and why. Get the kids thinking about real food — and where it comes from. Introduce healthy options and limit exposure to unhealthy food Bring more veggies, fruits, and whole foods to your diet and kitchen. Introduce new healthy alternatives to products you used to consume frequently for the entire family. Replace the white bread with whole grain bread or sprouted bread, and regular pasta with whole grain pasta. Introduce your kids to healthy ingredients while helping them enjoy the foods they know and love. Try to find your family's favourite staples that will contain less sugar, salt and saturated fat. Instead of frying, you can bake in the oven for a lighter version of some popular dishes. If your kids like pizza, you don't have to resign from eating it; just opt for pizza with whole grain flour and more vegetables. Avoid storing junk food at home and stop buying it. If you give your kids unhealthy food at times, they may think it's a special treat, and this way, they will associate it with something good (not the right way). Introduce healthy snacks If your kids cannot live without snacks, just show them how to snack smarter. Introduce them to a variety of fresh and dried fruits like apples, bananas, apricots and veggies like carrots or cherry tomatoes that can be a healthy snack option. Have a cupboard filled with healthy snacks like nuts, seeds and dried fruits. Get rid of carb-heavy snacks and sweets. By introducing better alternatives, you can help them create a healthy snacking habit. Have regular meals and offer choices Serve a variety of healthy foods at home and constantly introduce new flavours and products. Make it possible for the kids to have more healthy food choices near them. If you give them a range of choices, they will easily find something they really like. You can combine the "disliked" food with the "liked" food. Introduce kids to world cuisines and let them discover new flavours so they are not afraid of trying new and different foods. Involve kids in the preparation of the meals There's no better way to get kids engaged with where their food comes from than getting them involved in the kitchen. Take your kids shopping and decide together which healthy products you will buy. Teach your kids which ingredients are better. Visit a local farmer's market so the kids can see the variety of fresh produce available. Include your kids in food preparation and cooking methods. Whether you make a meal or bake a cake, invite your kids to help you. Make them feel involved in food prep by helping stir the soup, cleaning the veggies, adding salt, and preparing herbs and seasonings. There are many safe activities that kids can help you with. Get them an apron, some cooking utensils, or a kids' cooking book so they feel more engaged. They will love to make cookies with you and decorate them (and eat them later!). You can have a lot of fun making pizza together, choosing the healthiest ingredients and creating new flavours. There is a chance kids will like the food they made themselves. Always let them make their own plates. This way, they will learn how to cook, and they will be confident about their healthy food choices. Be a role model, get creative and support good choices Healthy eating habits are led by example. It won't work if you force your kids to eat healthy if you don't do it yourself. So be the real role model for your kids and eat healthy yourself. It has to start with you. Take it slowly, and don't force it. Don't trick the kids and disguise the food - this will never work. Give small portions and praise your child for eating, even if they only eat a little. Do everything you can to avoid battles over food and keep the peace by the table. Healthy food doesn't have to be boring and taste like cardboard. Get creative with food and prepare delicious, colourful and full of flavour meals. Have fun with food and always support good choices. Get the kids connected to what they eat.

The whole foods diet embraces real foods - natural and unprocessed. These foods are the best for our well-being and offer plenty of benefits. One of them is healthy weight management. Those who switch to a whole foods diet from a typical diet rich in highly processed foods, snacks and saturated fats may quickly lose weight with time and improve their overall health. Adding these whole foods to a low-calorie diet is a smart way to slim down without effort right on time before summer. Legumes Legumes, like beans, lentils and chickpeas, are high in protein and dietary fibre. This is a perfect combination of nutrients that promote weight loss. According to a 2020 Journal of Nutrition and Metabolism study, women who included more legumes in their diet had less body fat and smaller waists than those who didn't eat that many legumes. Beans and pulses are very versatile ingredients and can be incorporated in salads, soups, stews, pies and a lot more healthy dishes. Brown rice Brown rice is a great whole-grain ingredient. It is easy to make and easy to digest. Diets rich in brown rice are healthy, and people who eat brown rice more often have less belly fat. Brown rice goes well in many dishes, and you can replace white rice with it. Whether you pair it with your favourite protein, curries, stews, tofu, tempeh or vegetables, it always makes a satisfying meal. Almonds Almonds are a very nutritious and healthy snack. Thanks to their high fibre content, they also promote healthy weight. Including a handful of almonds in your daily meal will add a lot of fibre to your diet and may help you lose some weight (almonds are linked to reducing belly and leg fat). Almonds are great to eat raw and roasted or blended into almond butter. Just make sure it contains no added sugar or salt and spread it over your toast, or add it to your morning cereal bowl. Walnuts It's good to store them in your cupboard when you're trying to lose. Walnuts not only promote weight loss but also improve blood pressure and cholesterol levels. It's a great idea to enjoy a handful of walnuts every day. Add them to your oatmeal or wholemeal low calories cakes, or just snack on them. Oats Breakfast is the most important meal because it's supposed to provide us with the energy for the whole day. A bowl of whole grains oats in the morning is a smart way to start the day. Oats are rich in vitamins, minerals and fibre and they make you feel full for longer so you won't be craving any food till lunch. Besides, people who have at least three servings of whole grains per day have 10 per cent less belly fat than those who didn't eat any whole grains. Pistachios Pistachios are rich in many nutrients such as protein, healthy fats, minerals and fibre. If you add some pistachios to your diet they can also help you feel fuller for longer. That means you will be eating less food at one sitting and being less hungry to eat again. Tofu and tempeh If you're trying to lose weight, you should include more plant-based protein in your diet. Tofu and tempeh are protein-rich great meat replacements. People who eat more plant-based proteins have a lower risk of obesity and help maintain a healthy weight. Flaxseed Adding flaxseed as a supplement to your diet might help weight loss. Flaxseed has anti-inflammatory and antioxidant effects and is rich in fibre and omega-3. Including it in your meals may help improve bowel regularity, relieve constipation, control blood sugar levels, and help you manage your appetite. Be careful with the quantity, though. Doctors and nutritionists recommend an ideal amount of 2-3 tablespoons daily. Vegetables When trying to lose weight, don't forget about vegetables. Vegetables are low in calories and high in water and fibre. Besides, they are packed with vitamins our body needs to stay healthy. Vegetables should always be your main cooking ingredients. A cup of vegetables contains from 20 to 50 calories, while the same amount of pasta or rice has 200 calories! Vegetables should be your main The best veggies for weight loss are: leafy greens like spinach and kale, broccoli, cauliflower, pumpkin, bell pepper, carrots, cabbage, courgette and mushrooms.