Roasted Whole Hazelnuts - Stock & Bite - 1kg

Healthy and delicious almond 'cheese' on toast with radish and green peas.

Super tasty and healthy seasonal salad made with fresh ingredients that can be enjoyed for lunch and dinner.

These delicious stuffed dates are perfect for a healthy Christmas starter or treat.

These energy bites are a healthy treat option for Christmas! Made with prunes, walnuts, cocoa and rum, packed with antioxidants and fibre. These truffles are also dairy-free, vegan, have no refined sugars. This recipe is all you need if you're looking for healthy snacks!

Lighter than apple crumble, but same way tasty. Baked apples stuffed with nuts, oats and spice are simply delicious. This cozy winter dessert is very easy to make at home.

Why Your Morning Snack Determines Your Afternoon Energy We've all experienced the dreaded 3:00 PM slump. You've had a decent lunch, yet an hour later, your eyelids feel like lead weights, and your brain is sending urgent signals that only a sugary latte or a vending-machine chocolate bar can solve. Most people look at their lunch and wonder what went wrong. But according to metabolic science, the reason might not be your lunch at all. It might be your lack of a "primer" earlier in the day. Enter the "Second Meal Effect" — a fascinating biological phenomenon that proves your body has a much longer memory than we realise. What Exactly is the Second Meal Effect? First identified by Dr. David Jenkins (the creator of the Glycemic Index), the Second Meal Effect (SME) describes the ability of a first meal to dictate how your body handles the sugar (glucose) in a subsequent meal. Think of your metabolism like a furnace. If you throw a bunch of paper in first thing in the morning, it flares up and dies out instantly, leaving the furnace cold and inefficient for the next log. But if you start with the right kind of fuel, the furnace stays at a steady, efficient temperature all day long. The Bottom Line: What you eat for breakfast (or your mid-morning snack) creates a "metabolic buffer" that protects you from blood sugar spikes during lunch and even dinner. Why Nuts are the MVPs of Blood Sugar Control Nuts are perhaps the most effective "primers" for the Second Meal Effect. They aren't just convenient; they are a complex package of three specific components that work in synergy to stabilise your system. 1. The Power of "Slow-Motion" Digestion Nuts are rich in healthy monounsaturated and polyunsaturated fats. These fats slow down gastric emptying — the speed at which food leaves your stomach. When you pair nuts with a carbohydrate (like fruit or oatmeal), the nuts act as a "brake," ensuring the sugar enters your bloodstream as a slow trickle rather than a sudden flood. 2. The Fibre-Fermentation Connection This is where the science gets really cool. Nuts contain significant amounts of fibre that your body can't digest, but your gut bacteria can. When these bacteria "feast" on nut fibre in your lower digestive tract, they produce Short-Chain Fatty Acids (SCFAs) like butyrate and propionate. These SCFAs enter your bloodstream and signal your liver to produce less glucose and your cells to become more insulin-sensitive. This process takes hours, which is exactly why a morning handful of walnuts helps you handle the carbs in your afternoon sandwich. 3. Natural GLP-1 Stimulation You may have heard of GLP-1 in the news lately regarding weight-loss medications. GLP-1 is a hormone your body produces naturally to tell your brain you're full and your pancreas to release insulin. The protein and healthy fats in nuts are potent natural stimulators of GLP-1, helping you feel satisfied long after the snack is gone. Which Nuts Should You Choose? While all nuts offer benefits, some have specific "superpowers" for blood sugar management: Almonds: Exceptionally high in magnesium, a mineral that many people are deficient in. Magnesium plays a direct role in helping your cells "unlock" to let blood sugar in for energy. Walnuts: The kings of omega-3 fatty acids. They help reduce systemic inflammation, which is often a hidden cause of insulin resistance. Pistachios: Research has shown that eating pistachios can specifically lower fasting blood sugar and improve insulin processing in people with pre-diabetes. How to Apply the Science To take advantage of the Second Meal Effect, you don't need to change your entire diet. You just need to be strategic: The "Handful" Rule: Aim for about 30g to 50g of mixed nuts daily. Pre-Load Your Carbs: If you know you're going to have a high-carb lunch (like pasta or a wrap), eat a small handful of nuts 30 minutes before. Upgrade Your Breakfast: Don't eat "naked" carbs. If you're having oatmeal or toast, top it with almond butter or crushed walnuts to activate that metabolic buffer early. The "Second Meal Effect" proves that healthy eating isn't just about calorie counting — it's about chemistry. By choosing nuts as your primary snack, you aren't just eating for now; you're setting your body up for a stable, energised, and slump-free afternoon.

The positive impact of nuts on our mental health Eating just a handful of organic nuts such as almonds, cashews, walnuts, peanuts, pistachios, and hazelnuts daily may help you lower the risk of depression by 17%, new study results revealed. The research results were published in the journal Clinical Nutrition and suggest that consuming nuts have a positive impact on human mental health. Based on data from 13,000 adults Scientists involved in the research gathered data from Biobank, an online database of medical, lifestyle and food habits records of half a million people in the UK. The team analysed data from more than 13,000 people aged 37-73 between 2007 and 2020. One serving a day helps prevent depression The research results suggest that adults who declared consuming a 30 g serving of nuts every day were less likely to get diagnosed with depression compared to those who did not eat nuts at all. Health properties of nuts The study does not explain why this happens, but the scientists claim it is related to nuts' anti-inflammatory and antioxidant properties. Nuts contain vital and high-quality nutrients like phenols or phytosterols, fibre, healthy protein, vitamins, monounsaturated and polyunsaturated fatty acids and essential micronutrients that play an important role in mental health. "Our findings highlight yet another benefit of consuming nuts, with a 17% decrease in depression associated with nut consumption. "This provides an even stronger rationale for people to become enthusiastic about consuming nuts," said Bruno Bizzozero-Peroni from the Health and Social Research Centre at the University of Castilla-La Mancha in Spain. Diet as a factor of mood disorders The scientists said this finding was regardless of other factors influencing mental health, such as medical conditions, body mass index and lifestyle of the participants. The team wrote: "Our results highlight the potential role of nut consumption as a healthy dietary behaviour to prevent depression in those free of other known risk factors for depression, such as obesity, unhealthy lifestyle behaviours (smoking, frequent alcohol consumption, low intake of fruits and vegetables, insufficiently active, and inadequate sleep duration), loneliness, and medical conditions such as cardiovascular, metabolic, or mental comorbidities." Commenting on the study, Dr Jenna Macciochi, senior lecturer in immunology at the University of Sussex, who was not involved in the research, said: "This study builds on the growing literature in nutritional psychology showing diet to be a factor in mood disorders. Specifically, they found a positive association between nut intake and a lower risk of depression compared to no nut intake. "This study shows association and does not prove a mechanistic effect, but the authors do suggest multiple feasible mechanisms through which nut consumption may be working. I think there is still a lot we need to learn regarding the potential mechanisms at play and a deeper understanding of this in the future will be useful when making dietary recommendations. "In the meantime, the best evidence for supporting good mental health through diet is probably from consuming a Mediterranean-style anti-inflammatory diet pattern of which nuts are considered to be a component of." Why are nuts good for improving your mood? The best nuts to improve your mood are those packed with healthy plant-based proteins, fibre, healthy fats, antioxidants, melatonin, magnesium, zinc and tryptophan, the amino acid responsible for producing serotonin which is a chemical known for mood-boosting. It plays an essential role in multiple body functions such as sleep, general mood, digestion, healing, bone and blood health. What are the best nuts for depression? Almonds Cashews Pistachios Peanuts Walnuts Hazelnuts Brazil nuts Pine nuts Coconut Chestnuts Pecans

Adding more whole grains and nuts to your diet can have an amazing impact on your brain health! If you want to keep your brain healthy, try to avoid simple carbohydrates. They break down quickly into sugars. When you eat simple carbs you may feel a spike of energy that will last only for a short while. High sugar makes your brain work functioning decrease. Replace bad carbs with good carbs When shopping for food and preparing meals at home try to cut out refined carbohydrates and replace them with whole grains and nuts. They contain complex carbohydrates that processed by your body in a good way. These carbs break down slowly and sugars are released gradually. That means the energy is released slowly and your body and brain will function in a more efficient way. Stock your pantry with healthy whole grains Whole grains, such as brown rice, barley, oats, barley, and quinoa are high in B vitamins and can potentially preserving your memory. Vitamins B help reduce inflammation of the brain and work to convert homocysteine (amino acid) into essential brain chemicals used for learning and maintaining memories. Whole grains are also significantly rich in magnesium which keeps your brain cells and nervous system healthily connected. Magnesium helps pass on the signals between your brain and body. It improves the functioning of the neurotransmitters responsible for attention. Add nuts to your diet Add more nuts to your diet. Walnuts for example, contain the beneficial Omega-3 fatty acid. Eating more walnuts can improve cognitive function of your brain and help reduce the risk of diseases, such as depression, type 2 diabetes, cardiovascular disease, and dementia. Almonds and Hazelnuts are great sources of vitamin E. This vitamin is associated with reducing the cognitive decline related to aging. Peanuts contain a lot of niacin. Niacin deficiencies are related to cognitive decline as well as Alzheimer’s and Parkinson’s. Plus, nuts are also packed with magnesium! Tips and swaps for a healthy brain Here's the list of tips for healthy whole grain swaps and alternatives for refined carbohydrates: swap instant oat meal or ready-to-eat cereal mixes with whole oats choose buckwheat instead of potatoes or white rice go for bulgur and barley regularly replace white rice with brown rice eat more quinoa always have nuts & seeds near you for a healthy snack replace white bread and past with whole grain brad and pasta Adding more whole foods to your diet offer many health benefits for your whole body, including nervous system and brain. Move away the processed foods and swap unhealthy products with whole grains, legumes, nuts and seeds. Start adding more whole foods to your diet little and you will see the difference!

Let’s get things straight, as much as we enjoy them, nuts can be a pretty puzzling food group. They are not always exactly what they say they are. In fact, botanically speaking, most of the ‘nuts’ that we generally refer to as such, aren't even nuts at all! Here at Wholefood Earth, we want to set the record straight, and bring you all the answers. So, continue reading to discover if your favourite nut is actually a nut, or just a delicious imposter! What Is Considered a True Nut? Well firstly, it seems to depend on who you’re asking. If you want to get really technical, the botanical definition of a nut is the singular seed belonging to a dry fruit, contained in a hard shell that doesn’t open to release the seed naturally once it reaches maturity. Chestnuts, hazelnuts, and acorns are some examples of true nuts that fit this definition. On the other hand, almonds, pistachios, pecans and even cashews — they’re all just masquerading as nuts! These would in fact, be referred to as ‘drupes.’ A drupe is a seed with a hard, protective shell on the inside, with a fleshy fruit surrounding it on the outside. Although not all drupes have an edible seed. A peach or plum for example, which is also a type of drupe, we just eat for the fruity outer part. Another lot of fraudsters are peanuts, which are something else altogether! They are actually classed as a legume. This is due to the fact they are an edible seed that grows inside a pod, like beans or peas (that’s where the ‘pea’ part of their name comes from!) Peanuts also grow underground instead of above ground, like true nuts do. At this point you may be wondering, so why do we still generally refer to all of these as nuts if they are not? Well, as we mentioned earlier, it depends on which definition you are referring too. There is also a culinary definition, which you may be much more familiar with. What Is a Culinary Nut? The general and culinary term for nuts is a lot more varied, and less restrictive than the botanical definition. That is why there are some foods with ‘nut’ in their name, like peanuts and coconuts, which are technically not really nuts at all. A culinary nut is classed as any sort of dry, hard, edible kernel contained in an outer shell, that usually, but not always, has a high fat content. Along with botanical nuts, any of these dry kernels that have a comparable taste, appearance, and culinary role, are all considered to be culinary nuts. At this point, most people are much more familiar with the culinary term of what a nut is, so that would explain why you generally still see them all classed under the same food group - and we don’t see that changing anytime soon! Where Do Nuts Come From? Nuts are grown all around the world. You usually find them in warm, similar climates with some countries producing the majority of a specific type of nut. For example, Brazil nuts are grown in many countries (including Brazil of course!) but the largest exporter is actually Bolivia. Because climates can differ depending on the country, the time of year a specific nut is harvested can vary from place to place. Most types of nuts grow on either trees or bushes. Hazelnuts, for example, grow on bushes instead of trees. Whereas the Cashew tree, is a tropical, evergreen tree that grows the cashew fruit which the cashew nut grows out of. In simple terms, a ‘tree nut’ is, as the name implies, is any nut that comes from a tree. You may hear this term come up most often when discussing food allergies. A person may be allergic specifically to peanuts (which as we have learnt, are not tree nuts but legumes), whereas others may be allergic to the wider range of nuts that grow on trees. In conclusion, just because it seems most commercially marketed 'nuts' are not technically nuts, does not mean they taste any less delicious in our opinion! Whatever you decide to call them, we hope that this article gave you some more nut knowledge and cleared up some of the confusion surrounding this complicated, yet tasty food group. All that reading got you feeling peckish? Check out our wide range of nuts

Not all almonds are equal. The ones we source come from Spain, and that is a deliberate choice rather than a happy accident. Spanish almonds have a reputation among bakers, chocolatiers and chefs for a reason: more flavour, more oil, and a depth you simply do not get from the big, uniform, heavily irrigated nuts that dominate the global market. Here is where they grow, how they grow, and why the Spanish way produces such a good almond. Where they grow Spain is one of the oldest almond-growing countries in the world, and its orchards stretch across a sun-drenched belt down the eastern and southern side of the country. The classic regions are the Levante in the southeast, around Alicante and Murcia, along with Catalonia, Valencia, Aragon and Andalusia. Each area has its own microclimate and soil, which is why Spain grows such a rich mix of traditional varieties rather than a single commercial one. Two of those varieties stand out. Marcona is the famous one: round, plump and buttery, with a sweet, delicate flavour that makes it the almond behind classic turron and marzipan. It is a pure native Spanish variety, not a graft or a hybrid, and is thought to have originated around Alicante. Largueta is the other great Spanish almond, longer and flatter with a firmer bite, traditionally grown across Catalonia, Valencia, Aragon and Murcia. Between them they show off exactly what Spanish terroir can do. How they grow: the dry-farming difference This is the heart of why Spanish almonds taste the way they do. Most of Spain's almond trees, around 83 percent of the planted area, are grown rainfed, or dry-farmed. That means the trees are not irrigated on demand. Instead they live on winter rainfall held deep in the soil, and they have to work for it through the long, hot Mediterranean summer. That mild-winter, hot-summer climate is ideal for almonds, but the lack of irrigation is the clever part. A tree under gentle water stress produces fewer, smaller nuts, but it concentrates everything into them. Spanish almonds end up with a higher oil content, which is what gives them that soft, juicy texture and intense flavour. Research on rainfed Spanish orchards has even found that this kind of water stress can raise the almonds' polyphenol and antioxidant levels, so the nuts are not just tastier but nutritionally richer too. Soil and weather, working together Spain's almond belt sits on a varied patchwork of soils, from clay to sandy to limestone, and different varieties are matched to the ground that suits them best. Combine those soils with hot, dry, sunny summers and cool winters, and you get slow, natural ripening with no shortcuts. The weather does the work that irrigation does elsewhere, and the result shows up in the cup, or in this case, the kernel. Why we choose organic, from there Dry-farmed Spanish orchards are a natural fit for organic growing. Because the trees are already adapted to a low-input, low-water way of life, organic methods suit them rather than fight them. Good growers use legume cover crops between the trees, which restore soil fertility, hold moisture, prevent erosion and keep the ground alive without synthetic inputs. Organic rainfed farming does come at a cost: yields are a little lower, by roughly ten percent, which is part of why these almonds command a higher price. But studies of these marginal, low-input growing areas consistently find the nuts come out with higher nutritional quality. For us that trade-off is worth it. We would rather have fewer, better almonds, grown in a way that looks after the soil, than a cheaper nut grown intensively. The harvest Almonds are harvested at the end of the long summer, usually from late August into autumn, once the green outer hull has split to reveal the shell inside. Timing is everything, because harvest date has a real effect on the almond's chemical make-up and flavour, so the nuts are picked when they are properly ripe rather than to suit a schedule. Traditionally the trees are shaken and the fallen nuts gathered, then hulled, dried and sorted. It is a rhythm that has barely changed in centuries, and it still produces a better nut. Spanish almonds are not the biggest or the cheapest, and that is exactly the point. Grown on old varieties, dry-farmed under the Mediterranean sun, ripened slowly in varied soils and harvested when they are ready, they offer more oil, more flavour and more goodness per nut. Choosing organic from Spain means choosing the way of growing almonds that puts quality and the land ahead of sheer volume, and you can taste the difference. Variety availability and growing practices vary by season and supplier. Check the product information for details on each almond we stock.

Spring is the season of "the clean." But while most people are busy scrubbing their baseboards or clearing out the garage, there is a much more important "spring clean" happening at a cellular level. Forget the "detox teas" and the "juice cleanses" you see on social media. Your liver and kidneys don't need a magic cure; they need the right raw materials to do the job they were designed for. Read our Whole Food Earth Guide to the science of the Spring Reset. In the UK, we spend all winter in "stew mode"—heavy, comforting, and often calorie-dense. As the light returns, our biology shifts. Our circadian rhythms change, our activity levels rise, and our bodies begin to crave a different kind of fuel. The problem? Most "healthy" spring snacks are just ultra-processed foods (UPF) in green packaging. To truly reset, we need to look at the real food and real pantry ingredients, not just the marketing. 1. The "Fibre Matrix" vs. Added Fibre You'll see many "healthy" bars claiming to be high in fibre. Usually, this is an industrial extract like inulin. While it counts on a label, it doesn't behave like the fibre found in Whole Food Earth Organic Red Lentils or Organic Chickpeas. The Science: When you eat a whole pulse, the fibre is part of a complex "matrix." It takes your gut bacteria longer to break it down, producing Short-Chain Fatty Acids (SCFAs) like butyrate. These aren't just for digestion; they are scientifically proven to reduce systemic inflammation and even improve your mood. Spring Staple: Swap refined pasta for Quinoa or Red Lentils. 2. Bioavailability: The Fat & Spice Secret Spring is the time to wake up your metabolism, and spices like turmeric and ginger are the biological "alarm clock." However, the active compound in turmeric (curcumin) is notoriously difficult for the body to absorb on its own. The Science: Curcumin is lipophilic (fat-loving). Without a healthy fat, most of it simply passes through you. This is why our Wild Elephant Curry Milks are a win; by infusing organic spices directly into the healthy fats of coconut milk, you significantly increase the bioavailability. You aren't just eating the spice; you're actually absorbing it. 3. Brain Fuel: The Omega Connection Coming out of a long UK winter, many of us suffer from "brain fog." This isn't just a lack of coffee; it's often a lack of essential fatty acids. Your brain is roughly 60% fat, making it the fattiest organ in the body. This high fat content is vital for structure, brain cell communication, and energy. The Science: Walnuts, Flax Seeds, and Chia Seeds provide Alpha-Linolenic Acid (ALA). While the conversion to DHA/EPA is modest, these seeds provide the structural building blocks for your neurons. When you eat them as unprocessed ingredients (not as "fortified" powders in a processed snack), you're also getting the vitamin E and polyphenols that protect those delicate fats from oxidation. 4. The End of the "Sugar Spike" Ultra-processed snacks are designed for "rapid transit"—they hit your bloodstream almost instantly, causing a spike and a crash. The Science: Real, unrefined grains like Basmati Rice or Oats have a lower Glycaemic Load. They provide a slow, steady release of glucose. This keeps your insulin levels stable, which is the key to maintaining energy from your morning dog walk until your evening meal. Your Spring Pantry Checklist If you want to cook easy, high-nutrient meals this season, your cupboard needs these five "Real Food" foundations: The Base: Stock & Prep Basmati Rice The Protein: Red Lentils and Chickpeas (the ultimate fibre-rich "fast food"). The Flavour: Wild Elephant Curry Milks (Yellow for mellow vibes, Red for a metabolic kick). The Crunch: Walnuts and Hemp Seeds (essential fats for the brain). The Oil: Cold-pressed Extra Virgin Olive Oil or Cold-pressed Rapeseed Oil (unrefined and anti-inflammatory).