Organic Soya Beans - Stock & Prep - 1.5kg

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.

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.

Beans, whether dried or tinned, are a very versatile and affordable pantry staple. They are also very healthy and nutritious. Beans are a fantastic source of healthy plant-based protein, fibre, vitamins and minerals. You can add beans o soups, stews, salads, chilli con carne and veggie burgers or even make cakes (kidney beans brownie!) What is the best option for you - canned beans and dried beans? Canned beans Canned beans are convenient, quick and easy to prepare. They have been cooked so you don't need to cook them. They can be eaten straight from the can and added to any dish like a soup, stew, and salad. Canned beans also cheap and even if your local supermarket doesn't stock them, you can easily find organic canned beans in online stores. Canned beans can be high in sodium because of their salt content. If you are trying to reduce salt consumption, you can look for low-sodium or even no-salt-added tinned beans. Also, draining and rinsing canned beans significantly reduces their sodium content to safe levels. Some people claim the flavour might be lost in the canning process, but this makes canned beans ideal for those who don't like intense flavours. Regarding the texture, it might be softer than freshly cooked dried beans and mushy at times. Canned beans won't take the space in your fridge because they can be kept in a cupboard. Dried beans Buying dried beans works even better for the family budget. Dried beans are even cheaper than tinned beans, especially when buying dried beans in bulk. They also have increased storage life, so you can keep them in your pantry for longer. However, dried beans should be stored in an air-tight container in a dark, cool place away from humidity and heat. When you prepare dried beans you are in a full control over the cooking process. You decide how much salt you add to water to make sure that the sodium level is low. The flavour and texture of the freshly cooked dried beans are believed to be better and more intense. To make the flavour even better, you can cook dried beans with garlic and your favourite herbs and spices. The only inconvenience here is the preparation time. Dried beans need to be soaked for several hours or overnight, and they take a long time to cook. If they haven't been previously soaked in may take up to several hours to cook them until they are tender. Although some studies suggest that canned beans may have lower magnesium content, other studies claim that cooked dried beans may be harder to digest. Nevertheless, both home-cooked dried beans and canned beans are very healthy choices so you should always keep them in your kitchen pantry.