Freeze-Dried Beetroot - Jux Food - 80g

Many of us took this year’s Working From Home stint to reflect on what we really want and need in our homes. Many started DIY projects. Others moved to a house with a garden. And everyone was suddenly really conscious about what they had in their pantries, cupboards and freezers. The mass-hoarding that happened at the start of the first lockdown was difficult to navigate, but thankfully there are a lot of ways to store emergency food supplies that would have prevented any worry. Here we’ll give you a list of nutritious foods that are easy to store for a long time. Grains and Flours Storing Grains is easy. Grains like bulgur, brown rice, spelt and barley keep well for months in an airtight container and are a great base for most meals. They are also great additives to vegan or gluten-free diets as many grains do not contain gluten but do contain a whole host of other nutrients to enrich a diet with. Flours, made from grains or things like almonds or soy, also keep really well in a pantry. In a clean, airtight container, they will last for several months. Flour is great to have in stock at all times; those times you crave some late-night pancakes? With flour in your house, you can whip some up in minutes! (Dried) Fruit We all need plenty of fruit in our diets. It contains many healthy vitamins and minerals and fibres. One of the notorious disadvantages of fruit is how quickly fruit goes off, and it is generally not seen as a food great for storage. How wrong we all were. There are so many varieties of dried fruit nowadays, that you never again need to worry about not having fruit in your pantry. Why not stock up on some delicious dried banana chips or goji berries? They are great toppings for oatmeal, yoghurt, and desserts, contain tons of vitamins, and last for ages in your storage cupboard! Another option is to can your fruits. It is a relatively easy process that requires a pot for boiling water, a jar (repurposed sauce jars are great), and an acidic component such as vinegar. Once the fruit is canned, it lasts months. Herbs and Spices Having a good spice rack is like having a good boiler; they are sure to improve your life for years to come. A broad selection of spices in your kitchen allows for experimental cooking, discovering new recipes, or just upgrading your current meals. As spices are dried plants, they will last for ages when stored right. Any airtight container will do just fine. And the added bonus is that herbs and spices can make even the plainest food extraordinary. Oils and Vinegar Oils such as olive oil and coconut oil are great to use for cooking and other health and beauty uses, and last for a year or longer when stored right. Generally, oil should be stored in a closed container, and kept in a cool, dry place. This is why they make a great pantry food to stock up on when you can. Vinegar or apple cider vinegar is also great for storing for long periods of time. They also should be kept in a dark, dry place. The great thing about vinegars is that they can be used to prolong the life of other foods such as fruits (see the Fruit section) or vegetables, are great for cleaning and can be used for dressings and sauces. Beans Dried beans or canned beans are both great to add to your pantry. Canned or dried they have a long shelf life at room temperature, they are a great source of protein, contain a lot of other essential nutrients, and are very filling when put in a meal. When you have dried beans, just make sure to store them in a cool, dry place, as getting them wet will shorten their shelf-life. As an added benefit, dried beans are also incredibly cheap, and super versatile. Seeds Seeds are a pantry staple. Seeds can be kept for months in a dry and dark place, preferably in an airtight container. They are great little boosts of nutrients and make great toppings for desserts, smoothie bowls, or oatmeal. Pumpkin seeds are also a great nibble on their own. If you are thinking of using all of that lovely flour you now keep in storage for some home-made bread-baking, why not use sesame seeds or poppy seeds to give your bread some extra texture and flavour? Why Should You Start Storing Foods? It is oftentimes not only time-consuming to go to the grocery store, but it can also get quite expensive. Oftentimes, buying in bulk works out much cheaper than buying little amounts every time. If you have a healthy pantry with a nice variety of products, you will always have a base for a meal on hand. You could also start your meal-prepping journey at the same time as building a food-storage. Meal prepping often works out much cheaper per meal than cooking every evening and is much less time-consuming, leaving you with more time to enjoy the little things in life. If you feel inspired by our blogs, why not sign up to our newsletter here? We will soon announce our brand-new recipe blog with loads of healthy, wholesome recipes to help you use some of the products in these blogs.

What are dried fruits? Dried fruits are fruits that have been dried in the sun or dehydrated in order to remove water content. It is an excellent way of preserving fresh fruits for longer. Dried fruits are naturally sweet and have a long shelf life. Dried fruits nutrition Dried fruits offer a lot of health benefits. They are packed in natural sugars, which makes them energy-dense and high in carbohydrates. They are also high in fibre, minerals, vitamins and antioxidants. Because of their high sugar content, they should be consumed in moderation. What are the best dried fruits? Cranberries Dried cranberries are even more popular than fresh ones. That's because raw cranberries have a very sour taste. Dried cranberries contain naturally concentrated sugars and good amounts of dietary fibre. Usually, they may contain added sugar and some sunflower oil, so they don't stick together. Dried cranberries contain lower amounts of vitamins than fresh ones, but they are rich in antioxidants like phenolic acids, flavonoids, proanthocyanidins, and anthocyanin. They can be eaten on their own or added to salads, bread, cakes, muffins, cookies, oatmeal and cereals. Apricots Dried apricots are a great snack which can be eaten alone. They are sweet, with a moist inside and chewy texture. Apricots are rich in fibre, potassium, phosphorus, magnesium, manganese and copper. They are rich in carotenoids, which become Vitamin A in your body. Vitamin A supports the eyes' health and cell growth. Eating a few apricots a day may help you boost immunity. Organic dried apricots are dark brown and have a coarse texture. When dried apricots' colour is bright orange, they were treated with sulfur dioxide. Dates Dried dates have a unique flavour similar to caramel. They have very little water content and contain natural sugars. They are also high in fibre and minerals like potassium, magnesium, calcium, zinc, manganese, selenium, copper and iron. Dates can be eaten alone as a healthy snack, used as a sweetener or incorporated in healthy cakes and desserts. Figs Dried figs are harvested semi-dry from the trees. Figs contain natural sugars and are rich in vitamin B6, vitamin K, manganese, calcium, potassium, and iron. They are high in dietary fibre and may help prevent constipation.

We all know fresh fruits are generally good for you and absolutely delicious - they are natures candy after all! However, what about their dried counterparts, are they still healthy for you? Read on to find out if adding dried fruits to your diet would be fruitful, or fruitless? What is Dried Fruit? Dried fruits have been around a long time, they’ve been a staple of Mediterranean diets for thousands of years. In fact, the earliest recorded reference of dried fruits dates all the way back to the Mesopotamian Era which is approx. 1500 BC Today dried fruits are produced and eaten all over the world, the most common variety being raisins. Other popular varieties include dates, prunes, figs, apricots, peaches, apples, and pears. However, most fruits can be turned into dried fruits. So, whatever your favourite fruit is, there’s bound to be a dried version to suit your fancy. The process of making dried fruits is quite simple, it requires removing the majority of water content from fresh fruit. The water is extracted either naturally, through sun drying, or by special dryers and dehydrators. Fruits can be dried either as a whole, in halves or as slices. They usually shrink down during this process leaving a tasty, energy filled food source! Fresh Fruit vs Dried Fruit You may think that when it comes down to it that fresh fruit is always better, and it some cases that may be correct. Dried fruits are higher in sugar than fresh fruits and the calorie content is also higher due to the loss of water. So, if you are watching you sugar intake or looking to lose weight, it is suggested to keep an eye on the portion size. Despite this, dried fruits still retain most of the nutritional value of fresh fruits. As dried fruit contains a reduction in water it is therefore a much more concentrated source of nutrients. This means they tend to be higher in most vitamins and minerals per 100g when compared to their fresh counterparts. Some additional benefits are that dried fruit have a longer shelf life and can be preserved for much longer than fresh fruit. Dried fruits should be stored in cool, dry, dark areas. In these conditions they can last up to a year. This makes them a handy snack to have to hand, particularly on a long trip where refrigeration is not easily available. Also, a 30g portion of dried fruit still counts as one of your 5 a day! Is Dried Fruit Healthy? In moderation, dried fruits can be a healthy and nutritious option to include to your diet. They are high in fibre and packed full of antioxidants as well as beneficial vitamins and minerals. Dried fruit can help improve your digestive health. It has prebiotic fibre which aids the healthy bacteria to keep the digestive tract working. Prunes especially, are a well-known natural laxative and may help improve constipation symptoms. This is caused by their high fibre content along with sorbitol, which is found naturally in some types of fruit. One serving of mixed dried fruits, or dried apricots in particular, are a rich source of potassium. Our bodies do not naturally produce potassium, so it is important to include it in your food and drink consumption. Potassium is an important mineral that helps assist with many of the body’s essential functions such as blood pressure, water balance and your hearts rhythm. Both dates and raisins have a low to medium glycaemic index value, along with a low insulin index. This means that neither of these types of dried fruit should cause extreme spikes in insulin levels or blood sugar after eating them. This in turn should lead to an increase of feeling fuller for longer, and a reduced risk of developing type 2 diabetes. Just be aware that some dried fruit is coated with sugar or syrup to make it more ‘appealing’ and sweeter. This can also be referred to as ‘candied fruit’. It is important to always check the packaging when purchasing dried fruit if you wish to avoid any unnecessary added sugar and reap the most health benefits. Adding Dried Fruit to Your Diet You can find many types of dried fruits readily available at most supermarkets and whole food shops. In fact, we have a wide variety of dried fruits right here at Wholefood Earth. Dried fruit can also be made easily at home by using a microwave or an oven. We recommend spraying them a few times with lemon juice before drying if you want to stop any browning and discoloration. This makes dried fruit a quick and simple addition to pretty much any balanced diet. You can eat them either as a tasty on the go snack, or incorporate them into any dishes you might want to sweeten up. Raisins can be added with any nuts you have to make your very own homemade trail mix. They can also be included when making a variety of cakes or cookies. Most dried fruits make a nice addition sprinkled over porridge, cereal, or yoghurts. They can even work with savoury dishes too, for example mixed into a salad, couscous, or stir-fry. The possibilities are endless! All in all, it seems including dried fruit to healthy, balanced diet is typically good for you. As with many foods, it is best eaten in moderation, and suggested to avoid any added sugars or syrups if you want the most wholesome option. We hope you have found this article a fruitful read 😉