Organic Black Beluga Lentils - Biona - 400g

It’s never too late to start eating more healthily, whether you’re incorporating more fresh fruit and veg into your diet or adding delicious nutrient packed wholefoods to your shopping basket. Healthy eating doesn’t have to be boring, and it is easy to add flavourful ingredients to your cooking while avoiding heavily processed rubbish. Here are our picks for the best healthy products you should add to your shopping list. Buckwheat Buckwheat is a phenomenal superfood, loaded with antioxidants, fibre and protein it is a must have for any healthy pantry. Despite the name, buckwheat is not actually a grain nor is it related to wheat but rather a seed of a plant similar to rhubarb and sorrel. Much like quinoa, buckwheat is a complete protein, containing all 9 essential amino acids, that can be incredibly hard to find outside of animal based proteins. Alongside its incredible protein content, buckwheat is also rich in manganese, copper and phosphorus, all of which are vital in maintaining healthy bones. Not only is buckwheat so nutritionally well rounded, but it is also an incredibly easy to prepare ingredient, and a great rice or even porridge alternative. Lentils Lentils are a perfect addition to any healthy diet, particularly if you are looking to increase your protein and iron intake while remaining plant based. Low in carbohydrates and saturated fats, lentils really have no downside, their high phosphorus, calcium and B vitamin content really elevate them to an incredibly well rounded protein. Lentils are also incredibly versatile, helping to bulk out sauces and curries in place of animal proteins, while also being a staple ingredient in its own right, particularly in Indian and Mediterranean cuisines. Black Beans Black beans have an incredible amount of antioxidants that alone justify their place on your shopping list, however they also contain a great deal of protein and fibre to really help them stand out as an excellent wholefood. The main source of antioxidants in black beans are the anthocyanins that give them their signature black colour (also found in blueberries, blackcurrents and red grapes). Alongside their terrific antioxidant contents, black beans also have a very low glycaemic index, which means that once eaten their energy is very slowly released to keep you fuelled for longer and minimise the need for snacking in between meals. Almonds Almonds are incredibly popular all over the world, primarily for their distinctive sweet “marzipan” flavour, however they are also one of the healthiest nuts you can buy. Packed full of healthy essential fatty acids, almonds are a great way to reduce your low density lipoproteins (also known as bad cholesterol) while also significantly reducing appetite. Almonds also contain riboflavin and L-carnitine, two nutrients that are vital for brain health. If their health benefits weren’t enough, the sheer number of uses for almonds should be. From snacking straight from the bag to baking to milk alternatives, there isn’t much that almonds can't do. Avocados Avocados are a truly brilliant fruit, not only are they a delicious (and trendy) breakfast, they are also remarkably healthy. Avocados themselves contain numerous antioxidants, however the fatty acids they contain also aid in the absorption of fat soluble nutrients from other foods. Avocados also contain lutein, a much needed antioxidant used to support your eyesight, as well as omega 9 fatty acids that have been shown to help reduce the risk of heart attacks and even dementia! Alongside all of these subtle benefits, avocado is also incredibly easy to cook with, and is often a perfect accompaniment to a main meal, or as a healthy snack in its own right. Kimchi Kimchi is a korean food consisting of fermented cabbage, salt and chilli flakes (sometimes with fish sauce, although this varies), and it really is one of the healthiest fermented foods you can eat. Possibly best known for its benefits towards gut health, kimchi is a great source of probiotics and fibre. As well as its incredible probiotic content, kimchi is also a great source of vitamins A,B,C and K, as well as phosphorus, calcium and iron. However, like most fermented foods, kimchi can be quite high in salt, so it is important to balance your consumption of it carefully. Dates Dates are a delicious healthy fruit that is a great alternative to a sickly sweet dessert. Dates are obviously packed full of fibre and great for digestion, however they also have a great abundance of vitamins and minerals. Rich in potassium, magnesium and copper, dates have been shown to significantly aid both gut and heart health. While dates might be best known as an ingredient in or alternative to desserts, they are also an incredibly useful ingredient for counteracting acidic foods, making them a perfect accompaniment to a salad or cheese board. Oat Milk Possibly the most popular dairy milk alternative, oat milk is an excellent vegan option, in both drinks and cooking. Not only is oat milk suitable for vegans however, it also comes with a litany of health benefits that makes it a worthy replacement of cow's milk. Vitamin B can be quite hard to obtain on a vegan or plant based diet, but luckily oat milk contains vitamin B2 and B12, which is vital for our red blood cells. As oat milk is obviously made from oats, it also has a great deal more fibre than traditional dairy milk, while also having absolutely zero cholesterol. Tofu Tofu (or soya bean curd) is a pantry must have, made from condensed soy milk, tofu is an exceptional source of protein. Much like buckwheat and quinoa, tofu is a plant based complete protein, and is possibly the closest (nutritionally) that one can get to animal based proteins. However not only is tofu nutrient and protein dense, it is also an incredibly versatile protein. On its own tofu is essentially flavourless, which may sound like a disadvantage but in reality this allows tofu to take on the taste of whatever it is marinated in, making it a perfect meat substitute for almost any dish. Whilst a block of tofu can be a little overwhelming to those who haven’t cooked with it before, it is actually deceptively easy. For the best results I recommend making sure the tofu is sufficiently drained, and leaving it to stand for a significant amount of time before seasoning and cooking however you’d like. These products are a perfect starting point for supercharging your diet with nutrients. However there are thousands of delicious wholefoods that will leave you feeling healthier and make your cooking taste even better, all without breaking the bank.

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

The best way to make your diet healthier is to cook more at home, and that’s always easier with a well stocked pantry. Whether you’re making elaborate meals or just quick snacks, having an array of whole foods at your disposal is overwhelmingly beneficial. Not only does cooking at home save money, but by opting for whole foods you can avoid all of those nasty additives that are far too dominant in ready meals. In this article we’ll go over some of the best whole foods to keep at hand in your kitchen, how to use them and most importantly their health benefits. 1. Rice, which one to pick and how to cook it perfectly.There are countless varieties of rice out there, so for now we’ll just cover some of our top picks, and some useful tips. The first thing to decide when cooking with rice is whether you want to use long, medium or short grain. Short grain rice (as the name suggests) is smaller than its counterparts, with a starchier texture, like sushi rice for example. Long grain rice, like basmati, on the other hand is longer, thinner and fluffier, making it a good all rounder. Finally medium grain rice fits in between the two, it has the size and shape of long grain rice, but with the texture of short grain rice, making it ideal for savoury creamy recipes like risotto. However, if you’re looking for the healthiest whole food option above all else, your best bet is to go for either long grain brown rice or wild rice. Both brown and wild rice are packed full of fibre, protein and a variety of vitamins and minerals, while also having low to middling glycaemic indexes, making both of them a great source of slow burning energy. Two top tips to cook rice perfectly every time. - It is always best to thoroughly wash your rice before you cook it, not just to remove any unwanted debris but also to remove excess starch. Excess starch is often what gives rice an unpleasant sludge-like texture which can derail an entire meal. - Different ratios of water to rice can drastically alter the texture of your rice, for example when cooking white rice, a ratio of 2:1 (liquid to rice) will produce a softer rice, whereas a ratio of 1:1 will produce a tougher chewier final result. 2. Quinoa, an amazing superfood.Quinoa is an incredible superfood that definitely deserves a place in your pantry, mainly because of its status as a complete protein. The term complete protein refers to a food that contains all 9 amino acids that humans can’t produce on their own. Outside of animal products, complete proteins can be quite hard to come by, making quinoa especially useful for those on plant based or vegan diets. As well as being protein-dense, quinoa is a great source of iron, magnesium, potassium, vitamin E and fibre. How to cook with quinoa.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. If you’re stumped and looking for a good place to start, we recommend this easy quinoa and bean salad, packed full of nutrients and great on a hot summer’s day. 3. Nuts, perfect for snacking, baking and cooking.Each nut is different, with their own uses, flavours and all important health benefits, and while we can’t cover all of them here, here are some of our favourites. - Almonds are packed full of healthy fats, protein, fibre and vitamins, making them one of the best nuts to incorporate into your diet. Whether you’re baking with them, using them to make flour or butter, or just snacking on them straight from the bag, they are truly incredible. - Walnuts are an amazing source of omega 3 fatty acids, in particular alpha linoleic acid, which is incredibly important in reducing inflammation and could even lower the risk of heart disease. Walnuts are incredibly versatile and work perfectly in salads, breakfasts, sauces, and of course in baking. - Brazil nuts are one of the best sources of antioxidants you can come by, but they also contain the vital nutrient, selenium. Selenium is crucial for countless bodily functions, including thyroid function and support of the immune system. Brazil nuts can make for a great snack, but they really shine when used in baking, or as a means to really boost the nutritional content of a meal. 4. Seeds, a quick and easy way to make a meal even healthier.Much like nuts, there are obviously too many types of seeds to cover here, so we’ll go through a couple of our best picks. - Pumpkin seeds contain a wide range of antioxidants that make them a powerful tool for maintaining a healthy heart and a good immune system. Raw or roasted, pumpkin seeds can be a delicious snack on their own, or work amazingly as a healthy salad topper. - Sunflower seeds, like walnuts, contain an abundance of fatty acids, in particular the fatty acid linoleic acid. On top of their healthy fat content, sunflower seeds are also rich in protein, magnesium and zinc, making them a great all-rounder. Just like pumpkin seeds, sunflower seeds work as a snack, in baking or as an ingredient in healthy savoury meals. Why you should stock your pantry with whole foods.These whole food staples we’ve mentioned above are just the start, there are so many more that deserve a place in your kitchen. Whether you’re looking for herbs, spices, proteins or fruits, by stocking up on whole foods, you can really give your cooking a significant healthy boost. Not only do whole foods contain far more nutrients than processed foods, they are also the best way to avoid harmful ingredients, while also keeping your bank account healthy at the same time. So don’t hesitate to jump into the world of Whole Foods, you’ll notice the difference in no time.