Quinoa Grain

Quinoa Tabbouleh

Roasted Aubergine & Tomato Stew

Sweet Potato, Quinoa & Bean Burger

Wild Rice, Tomato & Rocket Balsamic Salad

Banana & Strawberry Pancakes

Banana Breakfast Oats

Millet is one of those foods that has been feeding people for thousands of years yet still flies under the radar in British kitchens. It is naturally gluten-free, gentle on the stomach, quick to cook and genuinely versatile, turning up as grain, flakes and flour. If you have never given it a go, here is everything you need to know about millet, including what it is, why it is good for you, and how to use each form. What exactly is millet? Millet is a small, round, pale golden seed harvested from a type of grass. Like quinoa and buckwheat, it is technically a seed rather than a true cereal grain, which is part of why it is naturally gluten-free. It has a mild, mildly nutty, slightly creamy flavour that takes on other tastes beautifully, making it a friendly starting point for anyone new to alternative grains. Is millet good for you? Millet has a genuinely useful nutritional profile. It is a good source of fibre and provides plant protein, along with minerals, and it is particularly notable for its magnesium content. Because it is naturally gluten-free, it is a valuable staple for anyone with coeliac disease or a gluten sensitivity, offering variety beyond the usual rice and potatoes. As a wholegrain-style food, it also delivers slow-release energy, which helps you feel satisfied for longer. As with any single food, the benefits come from making it part of a varied, balanced diet rather than relying on it alone. Millet grain: the versatile all-rounder Whole millet grain is the most versatile form, and it cooks in around 15 to 20 minutes. Simmer it in water or stock and it works much like rice or couscous, as a base for salads, a bed for curries and stews, or a side in its own right. Cook it with a little more liquid and stir it, and it turns soft and creamy, almost like a savoury polenta or a comforting porridge. Our Organic Millet Grain is a cheap, filling staple that deserves a regular spot in the cupboard. Millet flakes: perfect for breakfast and baking Millet flakes are the grain rolled into thin flakes, rather like oats. This makes them ideal for a gluten-free porridge, either on their own or mixed with other flakes, and they are lovely in homemade granola, flapjacks and energy balls. You can also stir them into bakes for extra texture and goodness. Our Organic Millet Flakes are a simple way to add variety to your breakfasts. Millet flour: gluten-free baking made easy Millet flour is milled from the whole seed into a fine, pale flour with a mild, slightly sweet, creamy flavour. It is a useful addition to gluten-free baking, where it adds a soft crumb and a gentle taste to breads, pancakes, muffins and biscuits. Because it is gluten-free, it works best blended with other gluten-free flours and a binder rather than used entirely on its own for risen bakes. Our Organic Millet Flour is a good, well-priced staple for anyone baking without gluten. How to get started with millet The easiest way in is to swap millet grain for rice in a dish you already make, such as a curry, a stew or a grain salad. Toasting the dry grain in the pan for a minute before adding liquid brings out its nutty flavour. From there, try millet flakes for breakfast and millet flour in your baking, and you will quickly find this humble seed earning a permanent place in your kitchen. Millet is an affordable, naturally gluten-free and genuinely versatile food that deserves far more attention than it gets. Whether you use the grain as a rice alternative, the flakes for breakfast or the flour for baking, it is an easy, nutritious way to add variety to your meals. Give it a try, and you may wonder why you overlooked it for so long.

Ever walk down the supermarket pasta and rice aisle and feel like you've seen it all? White rice, refined pasta, maybe some couscous. It's predictable, comfortable, and... a little bit dull. But if you could step back in time, even just a century or two, you’d find a world of vibrant textures and flavours that would make today’s cereal aisle look like a desert. Welcome to the lost art of real grains. Before the industrial revolution changed our recipes, people across the globe didn't just survive on grains; they thrived on them. From the nutty barley in European stews to the fluffy millet of ancient Africa and the robust rye of Nordic lands, grains were the cornerstone of human civilisation. But somewhere along the way, we forgot about them. We traded nutrient-dense, flavourful seeds for the convenience of "fast" carbs. Let's talk about why that happened, why it’s time to remember them as pantry staples, and how you can bring these ancient heroes back to your table. How Our Ancestors Ate Grains (And Why It Worked) For thousands of years, grains were far more than just a side dish. They were a celebration of the earth's resilience. People understood that to unlock the power of a seed, you had to treat it with respect. In the past, cooking grains was an art form. Grains were almost always: Soaked: This wasn't just to make them cook faster. Soaking helps break down phytic acid, an "anti-nutrient" that can block the absorption of minerals. Our ancestors didn't have a microscope, but they knew soaked grains digested better. Sprouted or Fermented: Take sourdough bread. In its traditional form, it's not just flour and water. It’s a slow fermentation process that makes the gluten easier to tolerate and the nutrients more available. Sourdough was the standard, not a luxury artisanal bread. Eaten Whole: The whole point was the whole grain. Our ancestors ate the bran, the germ, and the endosperm. They got all the fibre, vitamins, minerals, and healthy fats that nature packed into that tiny parcel. They ate locally and seasonally, which meant variety was normally 'on the menu'. This diverse grain intake supported good digestive health, steady energy levels, and a resilience that is rare in today's world of processed foods. The Great Grain Robbery: The Processed Food Era Then came the roller mill and the dawn of industrial agriculture. The goal shifted from maximumnutrition to maximum shelf-life and production speed. This led to two major changes that robbed us of our grain heritage: Refining: The "white flour and bread" revolution arrived. We learned how to strip away the outer bran and inner germ of grains like wheat and rice. This left only the starchy endosperm. Sure, it lasted longer on the shelf and cooked quickly, but we’d essentially removed over 80% of the food’s nutritional value. What was left was little more than a motor for blood sugar spikes. Monoculture: To feed an industrial system, farmers were encouraged to grow just one or two varieties of high-yield wheat or corn. The thousands of unique, resilient, and distinct types of grains—like spelt, einkorn, millet, and sorghum—were simply forgotten or deemed too "difficult" to process in large-scale factories. Today, we suffer the results. The "comfort" of processed grains has been linked to a rise in chronic inflammation, type 2 diabetes, and digestive issues. Our bodies are starving for the nutrients that were stripped away in the name of "convenience." The Incredible Benefits of Ancient Grains When you welcome true whole grains back to your kitchen, you’re not just trying a new recipe; you’re embarking on a health transformation. Why are real grains so nutritious? Fibre Powerhouse: Whole grains are packed with soluble and insoluble fibre. It feeds your gut microbiome (the good bacteria), stabilises your blood sugar, and keeps you feeling full and satisfied, far longer than any processed carb. Mineral Rich: Grains are natural sources of magnesium, iron, zinc, and selenium—minerals crucial for everything from energy production to immune function. Real grains give you these minerals in their natural, bioavailable way. B Vitamin Boost: The germ of the grain is loaded with B vitamins (thiamine, niacin, B6), essential for converting your food into actual energy. If you always feel tired after a "healthy" pasta dinner, it might be because the vitamins needed to process it were left on the factory floor. Affordable Nutrition: This is the best part! Grains are one of the most cost-effective ways to feed your family. A bulk bag of organic buckwheat, quinoa, or brown rice delivers more nutrition than almost any other food group. You don't need fancy supplements when you have real grains in the pantry. How to cook Grains: Keeping it Simple and Gentle The idea of cooking something like spelt or millet can feel intimidating, but the principles are simple. The key is to be gentle and patient. The Golden Rules of Whole Grain Cooking: Soak (or Rinse) First: For most hard grains (like spelt, kamut, or brown rice), soaking for a few hours (or even overnight) in warm water is the secret to a perfect texture. If you’re short on time, at least give them a thorough rinse to remove any dust. Use the 2:1 Rule (But Be Flexible): The classic ratio is 2 parts liquid to 1 part grain. This works for quinoa and millet. For other grains, you may need 3:1 (like brown rice) or even 4:1 (for some ancient wheats). Check the package or our guides on the Whole Food Earth product pages! Simmer, Don’t Boil: High heat toughens grains. Bring your liquid to a boil, then immediately turn it down to the lowest simmer. Cover the pot. Let it Rest: Once the water is absorbed, turn off the heat, but keep the lid on. Let the grains "steam" and relax for 5-10 minutes. This ensures a fluffy, tender finish, not a sticky one. Rediscover Real Food At Whole Food Earth, we believe in the power of the pantry to heal and nourish. We invite you to explore our collection of Organic Grains here. Don't start with a complete larder overhaul. Just pick one new grain this week. Maybe it’s Organic Quinoa for a salad, or some Organic Spelt Flakes for your morning porridge. Taste the nuttiness, feel the satiety, and experience the energy of a food that has supported humanity for centuries. Modern Life, Ancient Grains: How to Incorporate Them Today The beauty of ancient grains is that they don’t require a total kitchen overhaul; they simply need a seat at your table. In today’s fast-paced world, the secret is "Batch Cooking." Spend an hour on a Sunday boiling a large pot of Organic Spelt or Organic Pearl Barley; these hardy grains stay perfectly firm in the fridge for up to five days. You can then toss a handful into a leafy salad for a satisfying lunch, stir them into a simmering soup to add "body" and fibre, or even use them as a nutrient-dense base for a modern "Buddha Bowl." For those who prefer a warmer start to the day, try swapping your usual instant cereal for Millet Grain or Amaranth porridge—they cook beautifully in a slow cooker overnight, providing a creamy, gluten-free breakfast that releases energy slowly, keeping those pre-lunch cravings at bay!

In a world dominated by white bread and instant pasta, there is a quiet revolution happening in British kitchens. We are looking backward to move forward. Ancient grains—the seeds and grasses that fuelled people for millennia—are making a massive comeback. At Whole Food Earth, we’ve seen a surge in interest as UK shoppers look to ditch ultra-processed options in favour of "real" food. But we often get asked the same question: "I bought the bag, but how do I cook it?" If you’ve been staring at a bag of Spelt, Freekeh, or Amaranth wondering where to start, this guide is for you. What Makes a Grain "Ancient"? Unlike modern wheat, which has been heavily cross-bred and genetically modified for industrial farming, ancient grains remain largely unchanged for thousands of years. This means they often retain a higher level of protein, fibre, and essential minerals like magnesium and zinc. Because they haven't been "engineered" for speed, they require a little more care in the kitchen—but the reward is a far superior flavour and a much happier gut. 1. Spelt: The Nutty Giant Spelt is an ancient cousin of wheat, but it’s much more robust. It has a tough outer hull that protects its nutrients, resulting in a grain that is high in fibre and incredibly satisfying. The Flavour: Deeply nutty and slightly sweet. The Texture: Chewy and firm (it holds its shape perfectly in stews). How to Cook It: Soak: For best results, soak your Organic Spelt Berries for 2–4 hours (or overnight). Ratio: 3 parts water to 1 part spelt. Time: Bring to a boil, then simmer gently for 40–50 minutes (30 minutes if soaked). Best For: Swapping out rice in a "Speltotto," adding bulk to Mediterranean salads, or as a hearty base for a Sunday roast side dish. 2. Freekeh: The Smoky Superfood Freekeh (pronounced free-ka) is actually young green durum wheat that has been parched, roasted, and rubbed. The result is a grain with a unique smoky aroma and an incredible nutritional profile—it actually has triple the fibre of brown rice! The Flavour: Earthy, smoky, and savoury. The Texture: Similar to barley but with a tighter "pop" when you bite. How to Cook It: Rinse: Give your Organic Freekeh a good rinse in cold water. Ratio: 2 parts water to 1 part freekeh. Time: Simmer with a lid on for 15–20 minutes until the water is absorbed. Best For: Pilafs, stuffing roasted peppers, or tossing with roasted carrots and a tahini dressing. 3. Amaranth: The Tiny Powerhouse An Aztec staple, Amaranth is technically a "pseudo-cereal" (like quinoa). It is gluten-free and contains lysine, an essential amino acid that is often missing from other grains, making it a "complete protein." The Flavour: Peppery and grassy. The Texture: Very tiny grains that become soft and slightly "creamy" when cooked. How to Cook It: Ratio: 2.5 parts water to 1 part amaranth. Time: Simmer for 15–20 minutes. Pro Tip: Don't rinse amaranth before cooking, as the grains are so small they will go through most sieves! Rest: Let it sit for 5 minutes after cooking to absorb the remaining steam. Best For: A protein-rich morning porridge, thickening soups, or making "Mexican Alegría" (popped amaranth treats with honey). Why Whole Food Earth Ancient Grains? When you buy ancient grains, quality is everything. In the processed food era, many "ancient" products are blended with fillers or treated with chemicals to extend shelf life. At Whole Food Earth, our grains are SALSA-certified and batch-tracked. This means we can trace your bag of Spelt back to the harvest, ensuring it hasn't been sitting in a silo for years. We provide 100% pure, organic grains that are as close to the earth as possible. Grain Soak? Ratio (Water:Grain) Cook Time Spelt Yes (Recommended) 3:1 45 mins Freekeh No 2:1 20 mins Amaranth No 2.5:1 15 mins

Dietary Fibre is an essential component of your diet. It helps keep your digestive system healthy, increases the good bacteria in your gut, and can even reduce the risk of certain diseases. The recommended daily fibre intake for adults is approximately 25 grams for women, and 38 grams for men, per day. For a more in depth look at the reasons you need to be getting enough fibre in your diet, why not take a gander at our previous article Why is Fibre Important? To make life easier, and make sure you’re hitting your RDA for fibre, we’ve compiled a handy list of some high fibre foods. They’re not just great sources of fibre, but also healthy, tasty, and satisfying – so without further ado, let’s get on with the list! Nuts First up on the list, is the small but mighty nut! Not only are nuts nutritional powerhouses, they’re an excellent supply of fibre too. Pine nuts, pistachios, hazelnuts, and pecans are all great choices when it comes to upping your daily fibre. However, almonds are the clear winner when it comes to the highest fibre content. Fibre content: Almonds – Approx. 13.3 grams per 100 grams Popcorn If you’re looking to increase your fibre intake, then popcorn just might be one of the best snacks you can choose to munch on. Plain, air-popped popcorn is extremely high in fibre, calorie for calorie. Just remember, if you add a lot of sugar, or fat, such as oil, to your popcorn, the fibre-to-calorie ratio will be considerably lower. Fibre content: Approx. 14 grams per 100 grams Chia Seeds If you haven’t heard about chia seeds yet – let us introduce you! Chia seeds are tiny black seeds that are becoming increasingly popular and may just be one of the best fibre sources on the planet. They are often referred to as a superfood due to their exceptionally high nutritional value, containing high amounts of magnesium, phosphorus, and calcium. Head over to our recipe page to find a wide range of Chia seed recipes from Blueberry Jam to Banana Muffins – delicious! Fibre content: Approx. 34.4 grams per 100 grams Beans Not only are beans a great source of plant protein, making them a great meat alternative, they are also an excellent way to get more fibre in your diet. Black beans, pinto beans, mung beans and aduki beans are all great choices for upping your fibre intake. However, haricot beans take the crown as the highest fibre bean in town. Fibre content: Haricot Beans - Approx. 8 grams per 100 grams Apples You’ve probably heard the saying ‘An apple a day, keeps the doctor away’. Turns out, there could be a lot of truth to that. Many fruits are filled with fibre, but apples, especially with the skin on, are the perfect pick for increasing your fibre intake. Plus, they count as one of your five a day! Fibre content: Approx. 2.4 grams per 100 grams, or 4.4 grams in a medium-sized apple. Lentils Looking for a cheap, simple, and nutritious food source? Well, look no further than lentils! Along with being high in fibre, they’re also as high in protein and loaded with many important nutrients. Lentils are an easy addition to your diet, add them to soups, stews, curries, salads and even desserts! Fibre content: 13.1 grams per cup of cooked lentils, or 7.3 grams per 100 grams Sweet Potatoes Are you a sweet potato lover? If so, we have good news for you! Sweet potatoes are bountiful in vitamins, minerals, antioxidants, and of course, fibre. Not to mention, they provide a wide range of health benefits and are a simple, and delicious, addition to your diet. Fibre content: Approx. 2.5 grams per 100 grams or 3.8 grams for a medium-sized boiled sweet Chickpeas Another type of legume that’s loaded with not just healthy fibre, but also vitamins, minerals, and plant protein is chickpeas. Easily included in your diet, they can be used in many different recipes. Chickpeas are also the main ingredient of hummus, which is a simple spread you can make yourself. Fibre content: 12.5 grams per cup of cooked chickpeas, or 7.6 per 100 grams Berries Berries get a lot of attention for their antioxidants, but they’re filled with healthy fibre too. Raspberries are a particularly rich source, but blackberries, strawberries, and blueberries are also a great choice for increasing your fibre intake. Another one of the biggest benefits of eating berries is that they’re also naturally low in calories. Sounds like a win-win to us! Fibre content: Raspberries - Approx. 7 grams per 100 grams Quinoa Quinoa is a pseudo-cereal that is an excellent source of plant protein, along with being high in fibre. It has many other health benefits and is packed full of other nutrients including, zinc, iron, magnesium, potassium, and antioxidants. Fibre content: Approx. 3 grams per 100 grams

Here at Wholefood Earth, we believe that no question is a silly question. For anyone wanting to know if there is any difference between soy and soya then we have the answer you seek! The short but sweet answer is NO – Soy and Soya are exactly the same thing. Both terms mainly refer to the bean (from which all soya products originate) which can also be called a soybean or soya bean. However, the only real difference is in the spelling. It tends to be referred to more as soy in the US, while here in Europe it is more widely known as soya. No wonder it can get confusing! But we’re happy to set the record straight 😊 So now you have your answer, how about finding out Why Soya is a Great Meat Substitute?

Did you know that soya is the cheapest and most widely eaten supply of plant protein on the planet? Soya is an excellent source of protein, providing all nine of the essential amino acids we need for growth, repair and functions like immunity. It is also low in saturated fats and rich in fibre, it contains vital fatty acids plus a wide range of important vitamins and minerals. Plus, dishes that use soy as a substitute for meat often have fewer calories and less fat. No wonder soya is a perfect meat replacement for vegetarians, vegans or anyone wanting a healthier alternative, or to eat more sustainably! What is Soya? Soya foods are made from the soya bean plant, which is native to China, it’s been a staple part of Asian diets for many years and is becoming increasingly popular in the UK. The beans extremely versatile texture makes it easy to be processed into a variety of foods including milk, soya protein, plus fermented foods such as tofu, miso and tempeh. But we’re here today to talk to you about the wonderful world of soya meat replacements! You may have heard soya meat substitutes referred to in many ways - Textured Vegetable Protein (TVP), Textured Soy Protein (TSP), Soya chunks and sometimes Soy meat. They are made the same way, from defatted soya flour which is created by removing the oil from the soybeans. The soybeans are ground into a fine flour, mixed with water, and then moulded into the preferred form - usually either mince or chunks. As your one stop shop for organic wholefoods, we currently sell a range of soya products for you to peruse. Let’s take you through the main types of meat substitutes, and the best ways to use them - TVP/Soya Mince Soya Mince, also known as textured vegetable protein (TVP) or textured soy protein (TSP), has been textured and shaped to resemble mince, or ground beef. TVP was created back in the 1960s by Archer Daniels Midland, a multinational American company, who still hold the trademark name for the product today. Soya mince can come unflavoured or flavoured, but it’s generally seasoned and coloured so that the look and taste is similar to that of mince beef. Due to soya mince being a dehydrated product, it needs to be soaked in hot water or broth for around 10 minutes (depending on the amount) for it to become appetizing. Being an immensely versatile food, soya mince can be used in any recipe that calls for mince or any other type of ground meat. This makes it the perfect meat replacement to make classic favourites such as spaghetti Bolognese, chilli con carne, cottage pie, lasagne or even tacos! Soya Chunks Soya Chunks are another version or TVP or TSP, the soy is just moulded into bigger cubes or chunks – hence the name. Much like the mince, the soya chunks will need to be soaked before using. As with all soya products, they’re pretty much flavourless so tend to take on the flavour and taste of whatever they’re cooked with making them incredibly adaptable. Given their bigger size, they’re a great meat alternative in curries, stir fries, stews, pies and salads, or how about adding a batter and turning them into a vegan version of popcorn chicken! Soya chunks boast numerous health benefits, it can enable quicker muscle building and may aid in a faster metabolism. Soya is full of polyunsaturated fats, proteins and omega 3 fatty acids. They are rich in calcium and iron while containing no extra sodium or sugar, additionally, they’re lower in calories and fat than meat. Soya chunks are packed with fibre, which promotes food passing more slowly through the system and keeping you fuller for longer, whilst aiding digestive health.