Pumpkin - America's Finest - 425g

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.

Food lovers aka foodies are those people who simply love to eat. They often love to cook and bake as well. But be aware, they won't eat anything. Foodies often focus on the best quality foods and the best cooking ingredients. So when you want to offer them a gift, let it be the best foods you can find. Foodies will appreciate a Christmas hamper filled with organic produce, vegetables and fruits, whole foods, organic nuts, fermented foods, quality condiments and pickles, organic olive oil and premium herbs and spices. What to add to a foodie Christmas hamper? Here's the list of products you can be assure, a food lover will love! Rare whole foods & grains Wild rice, freekeh, kasha Wholegrain pasta & noodles wholegrain pasta in different shapes, Italian pasta, Japanese noodles Organic oils & quality vinegars Organic olive oil is always great gift option for a foodie. The best organic olive oil available on the market are Greek olive oil and Portuguese olive oil. There are also some speciality rare oils such as pumpkin seed oil, hemp oil, avocado oil, sesame seed oil and peanut oil as well as a good quality Balsamic vinegar will make a perfect addition to a foodie hamper. Organic nuts Organic almonds, macadamia, pistachios, chestnuts, whole walnuts Organic dried fruits Medjoul dates, dried Mediterranean figs, dried apricots, organic prunes, sultanas Premium herbs and spices Organic herbs: organic oregano, organic Basil, organic rosemary, organic bay leaves, organic thyme, organic sage Organic spices: Ceylon cinnamon, cinnamon sticks, organic black pepper, star anise, cardamon, organic chilli, chilli flakes, Harissa paste, varieties of miso, green, red and yellow curry paste, tandoori Salt Pink Himalayan salt, Kala Namal - black salt, Sea salt, Flor de Sal Pickles and fermented foods Kimchi is many flavours, sauerkraut in different versions, beetroot pickles, cucumber pickles, kombucha Organic tea & coffee Matcha powder, organic roasted coffee beans, 100% Arabica coffee beans, organic green tea, organic Earl Grey, fruit infusions, hibiscus flour

A warm drink ritual best accompanies cold winter evenings. Whether it's a cup of tea, coffee or hot chocolate, it always makes you feel good. As we are approaching the Christmas holiday season, perhaps it's time to consider adding some spices to your drinks. A nice cup of chai latte or a glass of mulled wine is the perfect pairing with sofa time or fireplace in the evening. What is mulled wine? Mulled wine is sweet, warmed red wine mixed with winter spices such as cloves, cinnamon, and citrus fruit peel. There is a mulled wine tradition in nearly every European country where it's particularly popular during Christmas time when the nights are the longest. This is when people like to gather on Christmas markets and enjoy a cup of this warming drink while outside watching festive decorations and enjoying Christmas songs and special treats. Mulled wine goes by many names, like glögg in Scandinavia, gluhwein in Germany and Austria, vin chaud in France, and grzane wino in Poland. These days you can buy it in many supermarkets, but it is also easy to make at home. What do you need to make mulled wine at home? When making mulled wine at home, you need to prepare a large pot and a bottle of some good wine. The wine should be fruity, slightly sweet and not too dry. You can also add some extra vermouth - which will add some bitter-sweetness. The essential ingredients are the Christmas spices, so your mulled wine is intense in flavour. What spices do you add to mulled wine? To make delicious mulled wine at home, you need: dried lemon zest, dried orange zest, cloves, Ceylon cinnamon sticks, dried ginger, brown sugar, star anise, whole allspice. Homemade Mulled Wine Recipe 1 bottle of red wine 1 cup of sweet vermouth 1 cup brown sugar 1-2 lemon zest (or dried orange peel) 1-2 orange zest (or dried lemon peel) 12 cloves 4 cinnamon sticks 4 dried ginger pieces 4 cardamon seeds 4 star anise 10 whole allspice Method: In a large pot, mix all the ingredients. Simmer gently for about 15 minutes until the sugar dissolves in the liquid. Remove the spices and dried fruit before serving. Drink warm!

The world's leading nutrition experts and researchers attended NUTS 2022 conference last week to discuss the health research on nuts and dried fruits. The conference summarised the latest evidence on health benefits of nuts and dried fruits, and the opportunities in research for the future. Health benefits of nuts and dried fruits The effects of nut and dried fruit consumption have gained traction over the last years, and supported by growing scientific evidence they have been associated with many health benefits, from cardiovascular health to insulin resistance and diabetes, weight management, lipoproteins and dyslipidemia, inflammation and oxidation, gut health, aging and cognition, and some forms of cancer. More recently, other lines of research have included fertility and nuts and dried fruits as part of sustainable diets. While some areas of research have been put into focus more than others, there is irrefutable evidence that they are nutrient-dense foods with an interesting nutritional composition. Importance of nuts and dried fruits in healthy diet The NUTS 2022 participants highlighted how a joint effort must be made to help bring awareness to the importance of including nuts and dried fruits as part of a healthy diet. The benefits of nuts are wide-ranging and include a variety of nutrients, mono- and polyunsaturated fats, fibre, vitamins, minerals, polyphenols and antioxidants, all which have a beneficial effect on health, and dried fruits contain essential nutrients and health-promoting bioactive compounds such as antioxidants. Nuts and dried fruits in prevention of diabetes Among the future lines of research discussed in the meeting, experts highlighted the potential role of nuts and dried fruits in the prevention of diabetes, which is of particular relevance in today's world. According to the International Diabetes Federation, there are currently 537 million people worldwide with diabetes, and this number is projected to reach 700 million people by 2045. Prevalence is increasing worldwide, leading to over 4 million deaths every year, and in countries such as China and India, the number of deaths attributable to diabetes are extremely high: 1.4 million and 648,000 people, respectively. Lifestyle measures and a healthy diet have been shown to be effective in preventing or delaying type 2 diabetes, which is the most common type of diabetes. NUTS 2022 took place from 20 till 21 October and gathered the brightest minds in the field of nutrition research on nuts and dried fruits, including twenty-five researchers and professors from universities in Europe, Australia, Canada, Brazil, Iran, Turkey, the USA and the UK. Chaired by Prof. Jordi Salas-Salvadó, Distinguished Professor at Universitat Rovira i Virgili, the meeting included highly-esteemed researchers from Harvard T.H. Chan School of Public Health, University of Toronto, Loma Linda University, and Penn State University, among others.

Whether you eat nuts raw or roasted, they provide you with great health benefits. 1. Lower risk of contamination Roasting or toasting the nuts can reduce the risk of contamination. Processing any food item at high temperatures, such as cooking, baking and roasting, helps to eliminate germs and miscreants that can appear in the produce. Roasted nuts are then more purified and safer to eat. 2. Easy digestion Roasted nuts are better for your digestive system. Cooked food is always easier to digest compared to raw food. When food is cooked or roasted, it will be more likely easier to break down in your stomach. 3. Better flavour Roasting or toasting makes nuts taste better. Roasting enhances the taste and texture of the nuts. Thanks to roasting, nuts are more crispy and crunchy and, therefore, more enjoyable to eat. 4. Roasted nuts nutrition Roasted nuts are good for you and provide great health benefits for your body and mind. They contain similar amounts (if no salt, oil or sugar was added) of protein, fibre and carbohydrates and calories as raw nuts however you must remember that roasting nuts may damage their healthy fat content and can slightly reduce their nutrients. Are there any risks of eating roasted nuts? Roasting some type of nuts in high temperatures can the lead to the formation of a harmful substance called acrylamide. Acrylamide is a chemical compound that can form in some foods during high-temperature cooking processes, such as frying, grilling, roasting, and baking. It is often found in cookies, cakes, bread, cereals, potato products such as crisps and chips, and roasted coffee. Although acrylamide was detected in roasted almonds and pistachios it was not found in macadamia nuts, walnuts or hazelnuts. Consuming roasted nuts in moderation should not be dangerous. 5. How to roast nuts at home? Heat up the oven up to 180 degrees C. Spread the nuts on the baking tray and roast them for about 5-10 minutes. All of nuts are great for roasting. The roasting time depends on the type of nuts. Tender nuts like walnuts, pecans, cashews or pistachios need a gentle treatment: from 5 to 8 minutes of roasting. Harder nuts like hazelnuts, peanuts, almonds and macadamias need a bit more time - from 8 to 10 minutes to get beautifully toasted. Nuts are ready when they start looking a bit darker (not too dark!) and have a lovely toasty smell. Roasting temperature has much greater impact on acrylamide formation than the roasting time. Roasting almonds at a temperature below 130°C will reduce acrylamide formation.

We know that almonds offer incredible benefits for human health, but now researchers have found more evidence that almonds are particularly great for our gut health. A healthy gut promotes immunity According to a recent study published in the American Journal of Clinical Nutrition, eating a handful of almonds every day increases butyrate production. Butyrate is a short-chain fatty acid that improves gut health. In the gut, there are thousands of microorganisms that play an essential role in digesting nutrients. They can positively or negatively influence our health, including our digestive and immune systems. It all depends on the food we consume. Results of previous studies suggest that eating healthy foods can be great for the good bacteria in our gut. Almonds promote gut health & boost immunity A team of scientists from King's College London researched the influence of whole and ground almonds on the structure of gut microbes. The researchers recruited 87 healthy adults with some unhealthy habits to take part in the study. These were people eating unhealthy snacks like crisps, chocolate and sweets and already consuming less than the recommended amount of dietary fibre. Almonds as a healthy snack The researchers divided the participants into three groups and recommended snack change for a trial of four weeks. Group one - the participants replaced their unhealthy snacks with 56 g of whole almonds a day. Group two - the participants changed their snacks to 56 g of ground almonds daily. Group three - the control group where participants just ate energy-matched muffins once a day. Almonds increase the production of butyrate The study results show that butyrate was significantly higher among participants who ate almonds when compared to those who consumed the muffins. Butyrate is the primary source of fuel for the cells lining the large intestine (colon). When these cells are healthy and effective, the gut microbes flourish, creating a strong gut wall and all the essential nutrients to be absorbed. When the gut wall is weak, it quickly leads to inflammation, and the body cannot absorb all the nutrients it needs. Almonds can help improve constipation problems The researchers observed that eating more almonds can benefit those with constipation problems. Although no difference was observed in gut transit time (the time food moves through the gut), the whole-almond eaters experienced an extra 1.5 bowel movements per week compared to other participants. Commenting on the study results, Professor Kevin Whelan, Head of the Department of Nutritional Sciences at King's College London, said: "Part of the way in which the gut microbiota impact human health is through the production of short-chain fatty acids, such as butyrate. These molecules act as a fuel source for cells in the colon, they regulate the absorption of other nutrients in the gut, and help balance the immune system. We think these findings suggest almond consumption may benefit bacterial metabolism in a way that has the potential to influence human health." Almonds are a great source of fibre The study results also show that consuming more almonds can improve people's diet, providing them with fibre, healthy monosaturated fatty acids, potassium and other important nutrients when compared to the control group who ate muffins as their daily snack. What can you do to increase butyrate levels? The best way to improve your gut microbiome and make it produce butyrate is to eat more plant-based products that are high in fibre, starch and pectin, including whole grains, nuts, seeds, legumes, fresh vegetables and fruits. Replace your bad snacking habits with natural healthy snacks. Buy almonds online at Wholefood Earth and boost your immunity before the cold season.