Organic Pickled Baby Beetroot - 300g - Morgiel

Fermented foods are a great addition to your diet if you follow a healthy lifestyle. Fermentation helps increase the shelf life and health benefits of many plant-based foods. The process of fermentation is a chemical breakdown of sugar by yeast and bacteria. Not only can it preserve food in your pantry for longer, but it also boosts your health thanks to the beneficial probiotics. By eating fermented foods, you promote the good bacteria in your gut. Fermented foods are associated with improved immunity, digestion, minimising inflammation, weight loss, and overall better gut health. Here's the list of healthy fermented foods you should have in your kitchen pantry. 1. Sauerkraut Sauerkraut is made of shredded cabbage fermented by lactic acid bacteria. Sauerkraut is a low-calorie condiment popular in Central Europe. It contains a lot of fibre and is packed with vitamins C and K and antioxidants. It's excellent for your eye health and reduces your risk of eye diseases. Eating more sauerkraut may also prevent cancer diseases. You can eat it straight, or as a salad. You can add it to many dishes, including soups, stews, casseroles and more. Choose unpasteurised sauerkraut to make you get the most of its benefits. 2. Tofu Tofu is made from fermented soybeans. It a healthy food staple in Japanese cuisine. It is naturally gluten-free and low in calories. It is packed with protein, iron and calcium and contains no cholesterol. It contains isoflavones such as phytoestrogens which are anti-inflammatory antioxidants that may help protect against diseases such as hearth disease, cancer and osteoporosis, especially for women. It an excellent source of fibre, potassium, magnesium, iron, copper and manganese. Tofu is usually available plain or in many interesting flavours when marinaded. It can be added to salad, sandwiches, cooked as a meat replacement. It can successfully replace cheese when making a vegan cheesecake. 3. Tempeh Tempeh is a plant-based product traditionally very popular in Asia and gaining popularity in the rest of the world. It is made from fermented soybeans and therefore is very high in protein. Often used as a meat alternative, it can be fried, sautéed, roasted, baked and used in many healthy recipes, especially stir-fries, salads and sandwiches. As a product of fermentation, it is rich in probiotics and other beneficial nutrients, including antioxidants. Eating more tempeh can help lower cholesterol and reduce the risk of heart disease. 4. Miso Miso is made by fermenting soybeans with salt and a special type of fungus called koji. It is a traditional flavourful seasoning often used in Japanese cuisine. The most popular dish with it is miso soup. Miso is linked with a reduced risk of stroke and breast cancer among Japanese women. I can also help decrease and normalise blood pressure and promote heart health. You can add miso to soups and use it for dressings and sauces, glaze for vegetables and marinades. 5. Kombucha Kombucha is a drink made from fermented green or black tea. It has become trendy in recent years. You can easily buy kombucha online in health food shops or make it at home using particular bacteria. However, when you make it at home, you should be careful to avoid overfermentation. Drinking kombucha may help reduce the damage caused by exposure to harmful chemicals. Some studies have found that kombucha may help block cancer cell spread. 6. Kimchi Kimchi is usually made from fermented Chinese cabbage alone or with the addition of other fermented veggies like radish, ginger etc. It is one of the food staples in Korean cuisine, where it's consumed every day, with almost every dish. Kimchi is linked to lower cholesterol, including LDL (bad cholesterol) and may help reduce insulin resistance. It also helps to lose weight and normalise blood pressure. You can easily buy kimchi online or make it at home. You can simply add it to every meal! 7. Probiotic kefir and yoghurt Kefir and yoghurt that contain live bacteria are also beneficial for your health. Kefir is a type of cultured product made of dairy milk on dairy plant-based alternatives. Kefir is simply made by adding yeast and bacteria to milk resulting in a thick creamy drink with more liquid than yoghurt. Kefir may help improve the digestion and bone health of people suffering from osteoporosis and reduce inflammation and the risk of heart disease and cancer. Yoghurt is produced from dairy milk or plant-based milk that has been fermented with lactic acid bacteria. It is rich in essential nutrients such as calcium, potassium and phosphorus. It also contains riboflavin and vitamin B12. Probiotic yoghurt is linked to reduced blood pressure and improvements in bone mineral density. It also helps to prevent weight gain (if it doesn't contain sugar and fat).

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.

Cooking is a creative, every day activity that can be a great way for you to unwind. It can be a prodigious source of finding your independence and imagination. It can be therapeutic and a lovely way to express yourself. Cooking can also be incredibly inconvenient. When you have finished a busy day at work, or had a chaotic weekend, perhaps one of the last things you want to do, is cook a hearty meal from scratch. In saying this, here are some hints and tips on some essential pantry staples to allow any, and every cooking journey in your kitchen to be convenient, stress free, and easy. The history of canned foods During the eighteen hundreds tin-coated canned products were introduced as an alternative to bottles. The multifunctional, robust cans were quickly a hit in the British Royal Navy, as the food supplied lasted many months and could be moved in great quantities. They also became popular in New York, USA to sell meats, fish and fruits in local markets. However, the trend didn’t pass on until the late eighteenth hundreds when Gail Bordon invented the highly acclaimed condensed milk. During the second world war, home canning, and preserving food in jars became extremely popular. The concept became a patriotic idea through communities and was heavily suggested by the government for conserving food during rationing periods. The start of vegetables in cans only grew to more and more types of food. Benefits of canned food Through history, canned food was prevalent and although it is not talked about lots today, we can understand why it is a brilliant invention. Keeping pantry staples or essential staples at hand is highly convenient in meal prepping and unexpected cooking, as they are ready to use there and then. Using organic canned goods is even better. Take organic canned vegetables for example. You know exactly where they have come from, you know they have less additives, unlike marketed large supermarket cans that have higher amounts of sugar and salt included. Organic tinned veggies are a healthier option packed full of nutrients, and the vegetables in jars are simply sitting there ready for you when you need them. Tinned beans Beans are a versatile ingredient, not only because they can be used in many meals, but because there are so many different types (black beans, baked beans, pinto beans, black-eyed peas, adzuki beans, cannellini beans, borlotti beans, fava beans, Edamame, chickpeas, great northern beans, cranberry beans, navy beans, kidney beans, lima beans, mung beans, soy beans) to choose from. They are rich in protein and fibre; they have become common in vegetarian and vegan diets also, as they are a suitable and tasty protein substitute to meats and fish. Beans are nutritious and incredibly fulfilling when eating them. Some classic recipes including beans are- stews, casseroles, curries, soups, and chillis. These are great family recipes as they are bulky, simple, and can be batched cooked for further meals throughout the week. Tinned pulses On the other end of the bean spectrum are pulses. Pulses are the dried equivalent to tinned beans. Some examples of pulses are lentils, chickpeas, peas, and haricot beans. In cooking, pulses are easy to prepare as they don’t take long to cook. The versatile ingredient comes in different textures and tastes and can be used in hot meals such as stews, as well as cold meals like salads. They are easily digestible, so they are a safe option for anyone who suffers with any gastrointestinal issues. Pulses include a high amount of soluble fibre which is great for helping to lower your cholesterol levels and protect your heart from any future issues. Alongside beans, pulses are rich in protein and are very satisfying in a meal. They contain heaps of vitamins and minerals that help keep your digestive system up to scratch. Tinned tomatoes Now, if you don’t already have some sort of tinned tomatoes in your kitchen or pantry, I urge you to get some immediately! Tinned tomatoes are the biggest staple ingredient. They are the base of so many recipes, that having them in your home will save you time and money. I promise you! You can use tinned tomatoes in pastas, curries, chillis, pizzas, a bolognese, shakshuka’s, tomato soups, dahls, butter beans, basically any sauce you like. You can even have tomatoes on toast! Tomatoes have a great watery consistency and rich taste for sauces, which is why it is a great base for many recipes. It naturally thickens on its own, unlike many roux’s, so it is ideal for sauces on the go. Alongside this, tomatoes are packed with antioxidants (lycopene), potassium, folate (vitamin B) and vitamin C. The fruit/vegetable boosts your immune system and helps with lowering inflammation in many parts of the body. Similar to many other plants, tomatoes contain phytonutrients which protect the food from threats such as small bugs, fungi, and basic germs. However, there are many other options available to buy for recipes, if tinned tomatoes do not suit you personally. Tomato Juice- With no seeds or skin included, it can be great for soups and cocktails. Tomato Concentrate- A paste where the big amounts of tomato water are subtracted, so the tomato substance can be spread thickly or used in sauces for a full amount of flavour. Tomato Passata- A thicker and larger amount of sauce derived from pureed tomatoes. It is predominantly used in sauces. Jackfruit Originating from the largest tree fruit globally, Jackfruit is a tropical fruit grown in South America, Asia and Africa. Jack fruit is related to the fig and mulberry family. Under the thick rind, the edible parts of a jack fruit are the yellow flesh and seeds. You can eat Jackfruit raw or cooked, it all depends on the cuisine. Interestingly, the fruit can either have a sweet or savoury flavour, it all depends on how ripe it is. When unripe, Jackfruit is great in curries and stews. It is a great alternative for meat and fish, but it doesn’t contain as much protein as actual meat products. It is, however, still a countless substitute for pulled meat because it has a stringy texture, imitating barbeque meats such as pork or chicken. When buying savoury jackfruit, always look for labels with ‘unripe’ or ‘brine’ on it, so you know it is the right type. When jackfruit is ripe, it is a great sweet snack on its own, or with sweet dishes. To name a few- Granola, smoothies, sorbet, yoghurt, cakes, and muffins. Sweet Jackfruit has a tropical taste, similar to mangos or pineapples. This comparable flavour should be helpful when looking for recipes to add the fruit to. Conveniently, Jackfruit is mostly sold as cut up chunks in cans and jars, or sold peeled and whole. Tinned jackfruit is another great ingredient to add to your pantry as it can be added to lots of dishes. As for Jackfruits health benefits, one of its main profits is how low its sugar count is. The product has an overall low glycaemic index which means it can help lower cholesterol levels. This, on top of the inclusion of vitamin C, means it is great for people with (and to prevent people getting) diabetes type two. These nutrients help prevent inflammation, and oxidative stress levels. Alike most fruits, it contains fibre and potassium, which works with the digestive system. Unusually, Jackfruit contains large amounts of potassium, which can be toxic for chronic kidney disease suffers. Note: Anyone with kidney issues, birch pollen, or latex allergies should not intake the fruit as there have been studies with cross reactions. Banana Blossom With a clue in the name, the banana blossom is a flower that comes from the same tree as the banana fruit. This flower walks hand-in-hand with jackfruit as it has very similar benefits and uses. It is a great alternative for meat and fish, as it also has a stringy texture inside the flower (when cooked). The inside of the flower can be used in curries and stews as it is softer and chunkier. The florets, on the other hand are harder and chewier, and tend to be used in salads, stir-fries, or even served with dips. The florets have been compared to the taste of an artichoke. The inside of the flower has a neutral flavour and can conveniently be seasoned to taste however you would like. Both parts of the flower can be eaten raw, and can be found in many oriental shops, sold as tinned banana blossom or canned. Again, alike most fruits, it contains fibre and potassium, which works with the digestive system. The Banana blossom is rich in nutrients and minerals that work towards lowering blood sugar and cholesterol levels. It contains Vitamins A, C, and E, which support bone and joint health. The anti-inflammation properties help with and prevent further joint pain and promotes quicker healing. Peppers A versatile ingredient that comes in many different sizes, and spice levels are peppers. The colourful fruit/vegetable appears with plenty of nutritional value and can liven up most savoury dishes. Bell Peppers Also known as sweet peppers, bell peppers are a type of pepper with no spice. The fruit comes in the colours yellow, red, green, and orange. They can be eaten raw- a great packed lunch snack, nibbles with a dip, or a fresh crunch in a salad. They have a slight sweet flavouring, but are very low in calories, therefore, making them a great food for a balanced diet. When cooking, tinned peppers are very adaptable. They can be steamed, fried, grilled, boiled and baked; you can even chuck them in the microwave or air fryer. Bell peppers texture changes when they are cooked, they slightly lose their crunch, but they are still packed with great flavour. Alike many other vegetables Peppers have quite a neutral flavour, so you can season them to your liking. Chili Peppers On the other side of the pepper family comes the spiced pepper. Chilis, though similar in texture have a different shape and size. Whilst bell peppers are wide and plumpy, chili peppers tend to be longer and thinner. (This is the easiest way to tell them apart before eating them) These pungent peppers are added to many dishes for their spice and heat additives. The products are particularly popular amongst countries such as India, Thailand, Bolivia, South America and even parts of Africa, where spice are used in everyday recipes. All peppers combined have some great health benefits. Bell peppers are rich in lots of antioxidant vitamins, protecting you from future heart issues and accompanying your immune system whilst it fights off bacteria. Chili peppers have unique benefits that solely come from the spices. From improving the metabolism to helping promote red blood cell growth, chili peppers are a great ingredient to add to your pantry.