Sunflower Seeds - Stock & Prep - 1kg

Sunflower seeds are technically the fruits that come from the head of the sunflower plant, also known as Helianthus annuus. The term "sunflower seed" is actually a misnomer, as the dehulled seed would actually be called the kernel, or heart. These kernels need to be dehulled from their shells before they are considered edible. Despite their small size, sunflower seeds are packed full of important vitamins, minerals and nutrients, as well as bringing a healthy source of essential fatty acids. Sunflower seeds are also an excellent plant-based protein source for anyone on a vegetarian or vegan diet. In this article, we’re taking your through six highlights of the great health benefits that sunflower seeds provide - and why they’re the seeds, that you need! May Improve Heart Health Some studies have shown that people with a higher risk of heart problems who regularly ate sunflower seeds retained better heart health over those who did not. Sunflower seeds are rich in ‘healthy’ fats, including monounsaturated fat and polyunsaturated fat. Unlike saturated fat, moderate unsaturated fat consumption has shown to actually improve one's heart health. Sunflower seeds also contain magnesium, potassium and fibre which lower blood pressure and cholesterol levels. All of these effects can help to defend the body from cardiovascular disorders. Can Reduce Inflammation For people suffering with chronic or long-term inflammation, sunflower seeds have been shown to have anti-inflammatory benefits. The health benefits of sunflower seeds include vitamin E, flavonoids, along with other plant compounds that can help in reducing inflammation. Studies have found that eating sunflower seeds a few times a week notably lowered the vulnerability to chronic conditions such as joint pain or arthritis. May Aid Weight Loss Making sure you get enough fibre and protein is an important part of maintaining a healthy weight or if you’re looking to lose pounds. Luckily, sunflower seeds are a rich source of both! Fibre and protein are both nutrients that help keep you feeling fuller for longer, which in turn can decrease your chances of snacking or overeating. Fibre is also vital for aiding in good digestion, along with helping to regulate blood sugar, which can contribute to healthy weight loss. Good For Your Skin Adding sunflower seeds to your diet can help keep your skin glowing. They have fatty acids in them which can reduce dryness of the skin and improve skin condition. Sunflower seeds also contain Oleic and linoleic acids, that aid in the formation of collagen and elastin, which in turn speeds up wound healing. These acids can also benefit in preventing scars from forming. Can Help Manage Diabetes People with type 2 diabetes may find eating sunflower seeds to be useful as they help in reducing blood sugar. Chlorogenic acid, which is a plant compound found in sunflower seeds, may be the reason for their blood-sugar-lowering effect. Studies also propose that adding sunflower seeds to foods such as bread may help decrease carbohydrates effect on your blood sugar. The fat and protein content in the seeds decelerate the rate at which your stomach empties, which allows a steadier release of sugar from carbohydrates. Easy to Add to Your Diet Another great benefit of sunflower seeds is how easy and simple they are to incorporate into your diet! Sunflower seeds can be eaten raw as a quick and healthy snack or try toasting them for some extra flavour and crunch. Sprinkle them over curries, soups and porridges to give your favourite foods a further nutrient boost. For baking, they can be added to bread, muffins and cakes for a delicious textural contrast. Did you know, sunflower seeds can also be sprouted? Sprouting is an increasingly popular method of preparing seeds. The sprouted seeds can be used and eaten in salads, sandwiches, stir-fries or any other dishes that takes your fancy!

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.

Chia seeds are one of the world's most popular superfoods, they are constantly trending amongst wellness groups, and their versatility means you can add them into pretty much any recipe for a powerful nutritional boost. However for the uninitiated, chia seeds can be an intimidating ingredient to start using, here we’ll break down exactly what they are, how to use them and most importantly their incredible health benefits. What are chia seeds Chia seeds are small edible seeds from the mint family, originating from South America, they have a subtle nutty, almost bitter taste and are small and oval shaped. Historically chia seeds were cultivated by both mayans and Aztecs, forming a key aspect of their diets, due to their use as a long lasting energy source, and they remain just as popular today! As chia seeds have such a subtle flavour, they can be used in both sweet and savoury recipes, but they are arguably most popular in smoothies and milkshakes. What makes chia seeds a superfood There are a few main characteristics of chia seeds that make them so nutritionally incredible, but perhaps most importantly is their status as a complete protein. A complete protein means that a food source has all nine vital amino acids that the body needs, but cannot produce. Chia seeds hold a unique position, as typically complete proteins can be hard to find outside of animal sources, which makes them harder to come by for those on a vegan or plant based diet. On top of their impressive collection of amino acids, chia seeds are also rich in omega 3 fatty acids, which are crucial for both brain and heart health. Chia seeds are also packed full of fibre (with just two tablespoons providing roughly 9.8 grams of dietary fibre) this makes chia seeds a great way to improve your digestion and reduce inflammation. Similarly chia seeds contain a great multitude of antioxidants, which can help protect against inflammation, diabetes and even heart disease. The amazing health benefits of chia seeds As you might have guessed from their incredible nutritional makeup, chia seeds have As we mentioned above, chia seeds are rich in omega 3. Omega 3 fatty acids are another type of nutrient that can be incredibly hard for those on plant based diets to accrue, but it is incredibly important for our health. Not only do omega 3 fatty acids keep our brains and hearts healthy, they are also critical to maintaining good eyesight, and a healthy immune system. In particular chia seeds are rich in alpha-linolenic acid, a specific type of omega 3, which has been shown to reduce the risk of heart disease. The high fibre content of chia seeds we previously mentioned, is another source of their excellent health benefits. The fibre in chia seeds lowers bad cholesterol and triglycerides, while simultaneously increasing heart protective cholesterol. Alongside this, fibre intake has been shown to reduce the risk of heart disease, type two diabetes, inflammation and digestive issues. Alongside these health benefits, chia seeds are also a unique tool for weight loss and appetite management. Because of their high fibre content, chia seeds are excellent at absorbing water, which means when they are in the stomach they form a gel like substance that helps to satiate appetite, reduce cravings and lower caloric intake. How to get the most out of chia seeds Chia seeds are an incredibly versatile ingredient, so it can be a little overwhelming to try to understand all of its uses, here we’ll show you exactly how to get the most from your chia seeds no matter what you want to use them for. You can also simply eat chia seeds straight from the packet as a snack, and avoid the need for any particular prep or research. One of the most common questions when using chia seeds is whether or not you should soak them before adding them to a drink or using them in a recipe, but it really depends on what you are using them for. The best way to decide whether you want to soak your chia seeds or not, is to decide on the texture you would like from them. If you are looking to add a slight crunch to salads, smoothies, cereals or porridge then it is best to simply sprinkle the chia seeds onto them before serving. However if you are looking to create a creamier final result, like chia pudding then you’ll need to soak the chia seeds with a ratio of roughly 1 tablespoon of chia seeds to ¼ of a cup of liquid. In regards to nutrition, it is generally better to soak the chia seeds to improve the rate at which the nutrients are absorbed, and generally make them easier to digest.Similarly if you’re looking to use chia seeds as a weight loss tool, soaking them will provide a better result. As you increase your intake of chia seeds, it is hugely important to make sure you are increasing your water consumption alongside it, not only will this allow you to get the most benefits from it, but it will also make sure that the vast amounts of fibre in chia seeds don’t cause any short term digestive issues. Why you need to include chia seeds in your diet Hopefully from their nutritional power alone you’re already considering incorporating chia seeds into your diet, whether you’re looking to improve your heart health, digestion or protein intake, they really can do it all. By varying how you use them in recipes, or as a snack you can make sure you never get bored of them, and once you start making them a staple ingredient in your pantry you’ll really notice the difference. If after reading this article you’re still unsure on how exactly you want to use chia seeds, we have plenty of great recipes, including this delicious goji berry and chia smoothie so don’t hesitate to get started!