Butter Beans - Stock & Prep - 1.5kg

Beans are one of the most widely consumed foods in the world and a staple of countless cuisines, primarily because of their versatility and exceptional nutritional content. The word bean refers to the seed of any plant in the legume family, and so there are thousands of varieties each with their own uses and health benefits, but for now we’ll focus on the most popular types, their nutritional content and a general guide for how to prepare fresh or canned beans. The most widely used types of beans Chickpeas (also known as garbanzo beans) are one of the healthiest beans you can eat! Packed full of protein and fibre, chickpeas also contain vitamins A, B1, B2, B3, C, D and E making them incredibly nutritionally well rounded. Traditionally chickpeas are used in Middle Eastern and Mediterranean cooking in dishes like hummus or falafels, however they are also a great meat substitute for those on a plant based diet. Kidney Beans are native to Mexico and Central America, and so it’s no surprise they are a core ingredient in Mexican cuisine, however they also feature heavily in South Asian dishes. Not only are kidney beans a great way to increase your protein intake, they also contain various vitamins and minerals, including vitamin K and C. Black beans are most commonly used in Latin American cooking and as a very versatile meat substitute for vegans and vegetarians. High in fibre and protein, black beans are a great food to keep you filling full in between meals due to their very low glycaemic index. Lentils are one of our oldest food sources, and they remain a great addition to any healthy diet to this day. Originally from Asia and North Africa, lentils have become a fundamental part of Indian, Greek and Mediterranean cooking. Butter beans originate from central america, but are incredibly popular globally. Not only are they great for bulking up a stew, curry or casserole because of their “meaty” texture, they also contain a wide multitude of vitamins and minerals, as well as a great deal of protein and fibre. Soya beans have possibly the most uses out of all. Traditionally grown in Asia (but also found in Brazil) soya beans are used to make tofu, tempeh and miso. Unlike many other beans, it is also common to eat soya beans before they are fully grown, while they are still in their pod, commonly known as edamame beans. Despite being from the same plant, edamame beans actually contain even more vitamin K than soy beans do. The nutritional benefits of beans It’s well known that beans are among the healthiest foods you can eat, however it is important to note that some are better than others in regard to their specific nutritional contents. Below are the essential nutrients that beans contain, what specifically the more obscure vitamins and minerals do, as well as which beans are best for which nutrient group. The majority of beans are packed full of protein, however some stand out as the best option to easily increase your protein intake. Soy beans (once boiled) have a whopping 17g of protein per 100g serving, and borlotti beans have an incredible 23 grams! The high protein content of beans makes them all the more important to those of us that may struggle to obtain it elsewhere in our diets, in particular vegetarians and vegans. Beans (and pulses in general) are an amazing source of soluble and insoluble fibre. Insoluble fibre (mostly found in the skin of the bean) is great for digestive health, while soluble fibre aids heart health by lowering cholesterol. Haricot beans in particular are full of fibre, yet also low in fat and calories. Different types of beans contain different vitamins and minerals, so it’s important to vary your intake to fully balance your diet. Chickpeas (as mentioned previously) contain vitamins A, B1, B2, B3, C, D and E, which help with inflammation, calcium intake and even iron deficiency. Kidney beans are rich in vitamin K, which is needed for blood clotting to help heal wounds. Black beans are not only a great source of vitamins, but also antioxidants, mainly because of their high concentration of anthocyanins. Beans are an incredible slow release energy source, this is because of their low glycaemic index. The glycaemic index essentially ranks carbohydrates by how much they raise blood sugar, and thus how quickly their energy is absorbed into the bloodstream. While glycemic index alone is not an indicator of how healthy a food is, it does effectively show how long a certain food can keep you “powered for”. Black beans have a very low glycaemic index of just 30, meaning they will keep you feeling fuller for longer in between meals. The low fat content of beans, combined with their glycaemic index makes them a great appetite management tool, and the regular consumption of beans has even been shown to help fight obesity! While beans are low in fat, some beans are rich in essential fatty acids. Mung beans especially are a great source of omega 3, which improves circulation, lowers blood pressure and helps to lower cholesterol. Typically omega 3 is found in oily fish, so for anyone that struggles to include fish in their diet beans are incredibly healthy and convenient. Fresh vs Canned Beans Both canned and fresh beans are incredibly healthy, and most of the time the decision between canned and fresh beans boils down to convenience, however fresh beans often avoid the preservatives and additives that can sometimes be found in their canned equivalents. Whilst the preparation of fresh beans can seem intimidating at first compared to the convenience of canned beans, it is deceptively easy. Generally speaking, to prepare most fresh beans they simply need to be soaked overnight before being boiled for roughly 30 minutes the next day. However if you are short on time there is no absence of healthy organic canned beans available provided you read the ingredients carefully. So why do you need beans on your shopping list? Beans are a truly incredible source of nutrients, each with their own uses, flavours and benefits they really are a must have in any well stocked healthy pantry. Whether you are eating fresh or tinned beans they are a wonderful way to make sure your diet is balanced while adding a great taste and texture to whatever you have them with.

In the world of health food, the word "organic" is often tossed around as a generic buzzword. You’ll see it on cafe menus, farmers' market stalls, and supermarket aisles. But at Whole Food Earth, we believe that if you’re investing in your health, "taking our word for it" isn't enough. You deserve proof. We are thrilled to announce that Whole Food Earth is officially certified by Organic Farmers & Growers (OF&G). But what does this actually mean for that 6kg bag of oats in your pantry or the raw cacao liquor in your mixing bowl? Let’s strip back the jargon and look at the gold standard of UK organic food. What is OF&G? Organic Farmers & Growers (OF&G) is one of the UK’s leading organic certification bodies, authorised by Defra. While many people are familiar with the Soil Association, OF&G is a powerhouse in the British organic sector, certifying over half of the UK's organic land. To carry the OF&G spark logo, a business must prove that every single step of its process—from the farm to our UK dispatch station—meets strict legal requirements set out by the UK government. The Standards: What We Had to Prove Receiving this certification isn't a "one-and-done" paperwork exercise. It is a continuous, rigorous audit of our entire operation. To remain OF&G certified, we must demonstrate: Total Traceability: We have to prove exactly where every grain, nut, and seed came from. If we sell a bag of Organic Quinoa, we can trace its "passport" back to the specific organic farm it was harvested from. Zero Cross-Contamination: Our warehouse and packing facilities are strictly monitored. We must ensure that organic products never come into contact with non-organic items or prohibited synthetic chemicals. No GMOs or Synthetic Pesticides: The OF&G seal guarantees that the food you’re eating was grown without the use of artificial fertilisers, sewage sludge, or genetically modified organisms. Environmental Stewardship: Organic farming isn't just about what isn't in the food; it's about what is in the soil. OF&G standards ensure that our suppliers are actively supporting biodiversity and soil health. What This Means for You, the "Pro" Consumer Whether you’re a parent trying to reduce your child’s exposure to Ultra-Processed Foods (UPFs) or a professional baker crafting artisan sourdough, this certification is your safety net. Peace of Mind: You no longer have to guess if "natural" actually means "clean." The OF&G logo is a legal guarantee of purity. Nutrient Density: Research suggests that organic crops can contain higher levels of certain antioxidants and minerals because they are grown in living, nutrient-rich soil. Support for British Standards: By choosing OF&G-certified products, you are supporting a system that holds British food businesses to the highest possible ethical and environmental standards. Ready to upgrade your pantry? Look for Organic Cooking Essentials and Organic Ingredients across our site and shop with the confidence that you are getting the very best "Earth-to-Table" nutrition available in the UK - we actually call it "Earth to Pantry". :) Shop Our OF&G Certified Organic Collection

If you’ve spent any time in the wellness corner of the internet lately, you’ve likely seen people talking about "activating" their almonds or "sprouting" their quinoa. At first glance, it looks like just another time-consuming kitchen trend. But behind the jargon lies a fundamental piece of biological science that changes how your body actually uses the nutrients you eat. At Whole Food Earth, we focus on raw, unprocessed staples. Because our products haven't been heat-treated or roasted, they are still biologically "alive." That means they carry a natural defence system designed to keep them dormant until they are ready to grow. Here is why soaking isn't just a fad—it’s a way to unlock the food you’ve already paid for. The "Anti-Nutrient" Problem: Why Plants Have "Armor" In the wild, a seed, nut, or grain has one goal: to survive being eaten so it can eventually grow into a plant. To do this, nature equips them with "chemical armor" known as anti-nutrients. The two main culprits are: Phytic Acid: Often called a "mineral thief," phytic acid binds to essential minerals like Zinc, Iron, Magnesium, and Calcium in your digestive tract. Instead of absorbing these nutrients, your body simply flushes them out. Enzyme Inhibitors: These molecules put the seed in a state of suspended animation. When you eat them "dry," these inhibitors can interfere with your own digestive enzymes, leading to that heavy, bloated feeling many people get after eating a large handful of raw nuts. The Solution: Mimicking the Rain Soaking (or activating) is essentially a trick. By submerging your [Organic Walnuts] or [Raw Pumpkin Seeds] in water, you are telling the seed that it’s "raining" and time to sprout. Once the seed thinks it’s time to grow, it naturally neutralises its phytic acid and switches off the enzyme inhibitors. The result? The minerals become bioavailable (ready for your body to use), and the proteins become much easier to break down. Raw vs. Roasted: The Whole Food Earth Difference There is a catch to all of this: you cannot activate a dead nut. Most supermarket nuts are roasted or pasteurised with high heat. This "kills" the seed's biological potential. You can soak a roasted almond for three days and nothing will happen because the enzymes have already been destroyed by heat. Because we specialise in unprocessed whole foods, our range is perfect for activation. Whether it’s our Organic Chia Seeds or Organic Cashews, these products are still in their natural state, meaning they are ready to respond to the soaking process. A Simple Guide to Soaking Times You don't need a lab to do this. Just a glass jar, some filtered water, and a pinch of salt (which helps activate the enzymes). Ingredient Soaking Time Why? Almonds 8–12 Hours Thick skins need the most time to break down phytic acid. Walnuts & Pecans 4–6 Hours High in tannins; soaking removes the bitter "dusty" taste. Cashews 2–4 Hours Softer structure; soaking too long makes them slimy. Pumpkin/Sunflower Seeds 6–8 Hours Breaks down enzyme inhibitors for better digestion. Grains (Quinoa/Rice) 8+ Hours Greatly reduces cooking time and improves texture. What Do You Do After Soaking? Once the time is up, discard the soaking water (it’s full of the phytic acid you’re trying to avoid) and rinse the food thoroughly. For immediate use: Add them straight to smoothies, salads, or cooking pots. For snacking: If you want that "crunch" back, you’ll need to dry them out in a dehydrator or an oven at the lowest possible temperature (below 65°C) to keep the enzymes intact. Is it Worth the Nuisance? You don't have to soak every single seed you eat. However, if you rely on nuts and grains as a primary source of protein or minerals—especially in a plant-based diet—activating your staples even twice a week can significantly reduce digestive strain and mineral deficiencies. By choosing raw, unprocessed ingredients from Whole Food Earth, you are starting with the highest biological potential. A little bit of water and a few hours of patience is all it takes to turn a "dormant" seed into a nutritional powerhouse. Ready to try it? Grab a bag of our raw Organic Almonds or Milled Flaxseeds and start your own activation experiment today.