Smooth Almond Nut Butter - Nutural World - 1kg

What is a superfood?Superfoods have been gaining popularity for years now, especially amongst those focused on healthy eating, and with good reason, but the term itself is often misunderstood. When people hear the term superfood it can often be associated with fads and faux science, but in reality it just means a food that contains an abundance of nutrients, vitamins, minerals, antioxidants, and various other beneficial compounds. This article will focus on the best superfoods you can find in whole food shops, allowing you to focus on making the healthiest choices, without breaking the bank, while supporting independent, environmentally friendly businesses. 1. Almonds Almonds are one of the healthiest nuts you can eat, and an amazing superfood in general. Almonds contain a huge amount of vitamin E, which as well as being an antioxidant, also helps to maintain healthy skin and eyes while also boosting the immune system. On top of their remarkable vitamin E content, almonds are also packed full of healthy fats, fibre and protein. Almonds are not only incredibly healthy, but also delicious and easy to use! Whether you’re looking for a quick snack on the go, or a standout ingredient to use in your baking, with their distinctive, subtle sweet flavour, almonds really are the perfect choice. If you’re looking for even more uses for almonds, we recommend this overnight oats recipe to really get the most out of them. 2. Quinoa.Originating from South America, quinoa has been grown for thousands of years, but it only seems to be getting more and more popular. One of the reasons quinoa is such an amazing superfood is that it is a complete protein, meaning it contains all nine essential amino acids that the body needs but cannot produce itself. This can be particularly important for those on plant based diets, as some of these amino acids, like lysine can be incredibly hard to find in plants. Not only is quinoa an amazing source of protein, iron, and fibre, it also has strong anti-inflammatory properties that make it truly unique when compared to other grains like rice or couscous. Quinoa can seem a little intimidating to those who haven’t cooked with it before, but once you start cooking with it you’ll find it hard to stop. For a delicious light summertime salad, we recommend this Quinoa & Pistachio salad recipe. 3. Goji Berries.Goji berries are small, sweet red berries originating from South Asia, but their popularity has reached global proportions in recent years, mainly due to their status as a superfood. One of the reasons goji berries are considered a superfood is because of their astounding vitamin C (also known as ascorbic acid) content. Vitamin C is incredibly important, as it maintains the skin, bones, cartilage, and even our blood vessels, while also helping our bodies recover from wounds. A lack of vitamin C is the primary cause of scurvy, so it’s a good job that goji berries contain a whopping 48g of vitamin C per 100g serving! While goji berries can be enjoyed as a snack straight from the packet, they can also be an amazing ingredient in baking, or a way to give your smoothies and milkshakes a healthy boost! 4. Matcha and green tea.Matcha and green tea both come from the same plant (Camellia sinensis, but each goes through different processes to make two very different final products, each with its own health benefits. The main difference in the preparation of matcha vs green tea, is that green tea leaves are steeped and discarded, whereas matcha makes use of the entire leaf, ultimately providing a more concentrated dose of nutrients. Both matcha and green tea are packed full of antioxidants, in particular, matcha contains a large amount of catechins, a type of antioxidant renowned for its anti-inflammatory effects. Alongside containing more nutrients than green tea, matcha also contains significantly more caffeine, providing a powerful energy boost, whereas green tea provides a more gentle buzz that may be better when you’re trying to focus without getting the jitters. Matcha and green tea also have different uses, as obviously, both can be brewed and drunk, but matcha can also be used in cooking and baking. When shopping for matcha, particularly in whole food shops, there will be a variety of options, ceremonial or premium matcha is best for drinking in teas or lattes, whereas culinary is ideal to use in baking without breaking the bank. 5. Chia seeds.Chia seeds are one of the oldest superfoods in the world, a part of the mint family, originating in South America and dating all the way back to the Aztec Empire. Like quinoa, chia seeds are a complete protein, which already establishes them as an amazing superfood, but where they really shine is in their high fibre content. On average, chia seeds provide roughly 10 grams of dietary fibre per two tablespoons, making them one of the most fibrous superfoods you can include in your diet! The high fibre content of chia seeds makes them exceptionally well suited to improving digestion and heart health. Not only do chia seeds help to reduce the bad cholesterol in our body, but they also increase the amount of healthy cholesterol we need to reduce the risk of heart disease. Chia seeds can seem a little complex to use at first, but they are actually remarkably easy to incorporate into your diet! The best place to begin is to figure out which texture you would like your chia seeds to be, if you want to add a crunch to a salad then simply sprinkle them on top, if you’re looking to bulk out a smoothie or shake then simply soak them beforehand! Get into the amazing world of superfoods. It’s never been easier!The incredible benefits of the superfoods we’ve mentioned here should already have you reaching for a shopping basket, and thankfully, it’s never been easier. Gone are the days of having to search high and low in supermarkets for the healthy option, by shopping for superfoods at a whole food shop, you can not only discover countless healthy options, but do so at a fraction of the price. There are too many superfoods to discuss in one article, so don’t be afraid to experiment with ones we haven’t mentioned, and in no time, your pantry will be looking healthier than it ever has before. If you’re not sure where to begin, we have an entire section dedicated to delicious, affordable superfoods, available here.

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.

Nutrients are the building blocks for health, whether that's making sure your bones are strong or your heart is healthy, they are crucial to a long and healthy life. It can seem difficult to make sure your diet is loaded with enough nutrients to really feel the benefits but eating healthily has never been easier, and these powerful wholefoods are a great way to start improving the nutritional content of your cooking. Lentils Lentils should be a staple of any healthy diet, however their high protein and iron content make them particularly crucial to those on a vegetarian or vegan diet. Not only are lentils packed full of protein and vitamins, they are also high in fibre but low in fat and calories making them a great wholefood for those looking to manage their weight. As well as their health benefits lentils are an incredibly versatile legume, they are a widely used ingredient in Indian, Greek and Mediterranean cooking while also being a great meat substitute in plant based dishes. To prepare lentils, simply soak in water for 20 minutes, then boil them in fresh water for 10 minutes, before simmering them for 30 minutes. Quinoa Quinoa is perhaps one of the best known wholefoods in the world and with good reason. Despite technically being classed as seed, quinoa is a wholegrain that originates from the Andes Mountains, where it has been a staple of South American cuisine for the last 5000 years. Quinoa is a complete protein, which essentially means that one serving contains all 9 amino acids that humans can’t produce on their own. As well as being protein dense quinoa is a great source of iron, magnesium, potassium, vitamin E and fibre. Because of its many incredible health benefits quinoa is a great addition to pretty much any diet, but in particular it is an easy way for those on a low gluten or vegan diet to make sure they get enough protein. 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. Chickpeas Chickpeas (also known as garbanzo beans) are one of the healthiest beans you can introduce into your diet. Originally from the Mediterranean and the Middle East, chickpeas are now a staple in cuisines all over the world, primarily for their versatility and significant nutritional content. Like most beans chickpeas are high in both fibre and protein, however uniquely they also contain vitamins A, B1, B2, B3, C, D and E as well as iron, zinc, potassium and calcium. Chickpeas have a wide range of uses, but they are especially important in making hummus and falafels, or as a meat substitute for those on a plant based diet. To prepare fresh chickpeas simply soak them overnight in water and then drain, rinse and boil for approximately 30 minutes. Pumpkin Seeds Pumpkin seeds are one of the healthiest seeds you can incorporate effortlessly into your diet. By eating them straight from the bag or sprinkling them straight into your cooking you can obtain a huge amount of nutrients and antioxidants from pumpkin seeds. Pumpkin seeds are high in fibre, which is great for boosting digestive health, but also rich in protein and vitamin E. As well as their high nutritional content pumpkin seeds contain a multitude of antioxidants to keep your body healthy. Pumpkin seeds also make for a perfect snack in between meals, as their fatty acids provide slow releasing energy to keep you feeling fuller for longer. Almonds Almonds are one of the most widely consumed nuts in the world, mainly due to their unique slightly sweet flavour and sheer number of uses, but they also have countless health benefits. Almonds have a very high concentration of fatty acids that are vital for promoting healthy skin and hair, as well as this almonds contain 2 nutrients crucial for brain health, Riboflavin and L Carnitine both of which can be very hard to obtain from other foods. Alongside their high fibre and protein content, the regular consumption of almonds has also been shown to help maintain a healthy cholesterol level. Organic Pitted Prunes Prunes are one of the best dried fruits in regard to their nutritional content, and if pitted are even easier to enjoy. Prunes are dried plums, and are best known for their benefits to digestive health, they have a subtle sweet taste and a slight chewy texture but their incredible nutritional content is often overlooked. Not only are prunes famously packed with fibre, they also have an abundance of vitamins and minerals including potassium, iron and vitamin K which is needed for blood clotting to help heal wounds. Golden Linseed/Flaxseed Flaxseed comes in two varieties, gold and brown and while they differ very little nutritionally golden flaxseed has a slightly more rich taste. Flaxseed is most commonly used in baking to bind ingredients as an egg alternative, it is also a superfood in its own right. High in wheat free fibre and protein, flaxseed is a great alternative for those trying to cut down on gluten. Flaxseed is also an amazing source of omega 3 fatty acids, including Alpha Linolenic Acid, which can otherwise be very hard to obtain for those on a vegetarian diet. Flaxseed can be sprinkled into both sweet and savoury dishes, or even mixed with water and enjoyed on their own. It is however important to note that as you increase your intake of flaxseed, you should also increase your water intake to around 8-10 cups per day. Oats Oats are naturally gluten free, high in fibre and protein, with an abundance of B vitamins and a slow releasing energy source, making them a truly one of a kind wholefood. The high amount of soluble and insoluble fibre in oats allows them to both lower cholesterol and aid digestion. Not only do oats contain vitamins B1 and 2, they also provide the hard to obtain beta-glucan which is amazing for heart health. Alongside the countless health benefits, oats also have a very low glycemic index and so their energy is released slowly throughout the day, which makes them very useful for managing appetite and assisting in weight loss. Oats are also very simple to prepare, simply add double the amount of water/cream to oats and cook for 8 minutes. These wholefoods are just some of the incredible ingredients you should be keeping in your pantry, and thousands more are waiting for you to discover. Whether you are using them to cook with or just as a healthy snack, it is never too late to make great long lasting changes to your diet and you’ll be feeling the difference in no time. All of these amazing nutritious foods have countless uses, perfect for aspiring chefs, bakers or those who just want to live a cleaner healthier life.