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These delicious stuffed dates are perfect for a healthy Christmas starter or treat.

These energy bites are a healthy treat option for Christmas! Made with prunes, walnuts, cocoa and rum, packed with antioxidants and fibre. These truffles are also dairy-free, vegan, have no refined sugars. This recipe is all you need if you're looking for healthy snacks!

Lighter than apple crumble, but same way tasty. Baked apples stuffed with nuts, oats and spice are simply delicious. This cozy winter dessert is very easy to make at home.

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

It is estimated that more than 1.9 billion adults worldwide are overweight; this includes 650 million people with obesity. In the UK, more than half of the population is overweight or obese. The NHS data shows that 1 in every 4 adults and around 1 in every 5 children 1 are living with obesity. The Health Survey for England 2021 estimates that 25.9% of adults in England are obese and a further 37.9% are overweight but not obese. Between 1993 and 2019, the proportion of adults in England who are obese rose from 14.9% to 28.0%, while the proportion who were either overweight or obese rose from 52.9% to 64.3%. It is a huge problem for many of us and managing the proper weight is a great challenge. What is the first thing you think about when you want to lose weight? Stop snacking between meals and ditching all kinds of snacks, right? But does it have to include healthy snacks like nuts? New research from the University of South Australia shows that one type of nuts - almonds, can actually help you lose weight. This is the most extensive study of its kind up to date, and it proves that nuts can support a healthy diet for weight management and cardiometabolic health. The study included 106 participants who completed a nine-month eating program (a three-month energy-restricted diet for weight loss, followed by a six-month energy-controlled diet for weight maintenance). In both phases, 15% of participants' energy intake comprised unsalted whole almonds with skins (for the nut diet) or 15% carbohydrate-rich snacks such as rice crackers or baked cereal bars (for the nut-free diet).The scientists found that adding almonds as supplements to an energy-restricted diet helped people lose weight and improved their cardiometabolic health. The energy-restricted diets supplemented with Californian almonds as healthy snacks had excellent results, helping people successfully reduce their body weight by about 7 kilograms. The study researcher, Dr Sharayah Carter, said: "Nuts, like almonds, are a great snack. They're high in protein, fibre and packed with vitamins and minerals, but they also have a high-fat content, which people can associate with increased body weight.""Nuts contain unsaturated fats -- or healthy fats -- which can improve blood cholesterol levels, ease inflammation, and contribute to a healthy heart", she added. "In this study we examined the effects of an almond-supplemented diet with a nut-free diet to identify any influence on weight and cardiometabolic outcomes. "Both the nut and nut-free diets resulted in approximately 9.3% reduction in body weight over the trial. "Yet the almond-supplemented diets also demonstrated statistically significant changes in some highly atherogenic lipoprotein subfractions, which may lead to improved cardiometabolic health in the longer term. "Additionally, nuts have the added benefit of making you feel fuller for longer, which is always a pro when you're trying to manage your weight."

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.

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.