Chickpea Flour

Crispy on the outside, these classic homemade falafels are packed with protein-rich chickpeas, fresh herbs, garlic, and aromatic spices. Naturally vegan and totally satisfying, they are perfect for bowls. dipping in tahini dressing, or topping a fresh Mediterranean salad.

Quinoa Tabbouleh

This easy and delicious cake takes only 30 min to bake!

Crunchy pie crust, sweet peach filling, and some delicate saltiness of plant-based cheese make a great combination of texture and flavours.

This gravy is dairy-free and meat-free. Perfect to pair with nut roast, baked potatoes and roasted veggies.

Eggs are the main ingredients of many savoury and sweet dishes. Eggs are versatile and have properties that are needed in baking and cooking. They help to bind components, work as a thickener, help the cakes to rise and give them a spongy texture. They help achieve the creaminess of many desserts and sauces. Actually, so many sweet and savoury recipes feature eggs that it gets complicated when you want to follow a plant-based diet or suffer from allergies and simply cannot eat them. Is it possible to replace eggs? You can prepare a vegan replacer at home. This way, you will still be able to enjoy traditional recipes without eggs. There are many ways to do it; you just need to have a few specific ingredients in your kitchen pantry. Egg Replacer Recipes Chickpea Water or Aquafaba egg replacer Aquafaba is the brine, which is usually drained away from a can of chickpeas, and can be used as an egg white substitute. You can use it straight from the can. It is high in protein, so you can whip it just like egg whites, but be aware that you will need sugar to stabilise it. It will make a beautiful and fluffy foam. It will be a great egg replacer for mousses, creamy desserts, cakes, pancakes and meringue. Method: To make 1 egg replacer, you will need 60 ml of aquafaba. Just mix it into your dough or batter or whip it using a mixer. Baking soda & vinegar egg replacer This mixture can replace eggs in specific cake recipes, especially chocolate cakes, chocolate muffins, loaves and cupcakes. It will help the dough to rise and work as a browning agent. Recipe: To make 1 egg substitute, mix 1 tsp baking soda with 1 tbsp vinegar. Ground Flaxseed (Linseed) egg replacer Ground flaxseed is one of the most popular egg replacers in many vegan recipes. It works well as a binder in both savoury and sweet baked recipes, cakes, cookies, muffins, pancakes and in batters. It is also very healthy - packed with fibre and omega-3 fatty acids. Recipe: to make 1 egg substitute, mix 1 tbsp of flaxseed powder with 3 tbsp of water in a small bowl. Warm water would work best (not boiling!) Set aside for a few minutes. The flax egg mixture will become thick. Chia seeds egg replacer For egg replacer, white chia seeds would be best (they are less visible than the black ones). You mix whole chia seeds with water, and they become a kind of slimy mixture that will work as a binder for cakes, muffins, and cookies. Chia seeds are a great source of fibre, protein, and unsaturated fats. Please note when chia seeds are used whole, there will be some crunchiness to your baked goods. Recipe: To make 1 egg equivalent, mix 1 tbsp chia seeds with 3 tbsp water in a small bowl. Set aside for 15 minutes, so the mixture thickens. The chia seeds will be a gelatine consistency. Fruit puree or marmalade as an egg replacer These ingredients will work to make a denser texture. Please note, they can change the flavour and colour of your baked goods. They will work best for pancakes, muffins and some dense cakes like brownies. Method: To replace 1 egg, add approximately 60ml of fruit puree (banana, pumpkin etc.) or applesauce to your dough. Chickpea Flour egg replacer Chickpea flour Gram flour is a yellow flour used in many Indian recipes. It will work well as an egg replacer for cakes, muffins, deep-fried dishes, pancakes, quiches and tarts. Chickpea flour is rich in protein and fibre. Thanks to its yellowish colour and consistency, it can even be used to make vegan scrambled eggs or omelettes. You just mix it with water, some black salt and spices and fry it with some oil in a frying pan just like you do with the eggs. Recipe: the equivalent of 1 egg will be 1 tbsp chickpea flour + 3 tbsp water. Mix the flour with water until smooth.

Year after year, the Mediterranean diet is ranked among the healthiest ways to eat in the world. It is not a fad or a strict regime, but a simple, generous way of eating built around real, whole foods, and at its heart sit some of the humblest ingredients of all: beans and pulses, one of the best plant-based proteins around. Here is what the Mediterranean diet actually is, why it is so good for you, and how our Nóstimo range of organic beans makes eating this way genuinely easy and affordable. What is the Mediterranean diet? The Mediterranean diet is less a diet than a pattern of eating, inspired by the traditional habits of countries around the Mediterranean Sea. It is not about counting or cutting out, but about what you fill your plate with. That means plenty of vegetables and fruit, wholegrains, and above all beans, lentils and other pulses, generous use of olive oil, a regular handful of nuts and seeds, some fish, moderate amounts of dairy, and only small amounts of red and processed meat. Herbs and spices do the work of flavour, and meals are built from simple, minimally processed ingredients. In other words, it is a way of eating that would look very familiar to your grandmother, and very unfamiliar to the modern ultra-processed shelf. Why it is so good for you The Mediterranean diet is one of the most thoroughly studied ways of eating there is, and the research is consistently encouraging. It is widely associated with better heart health and a lower risk of several long-term conditions, and it is regularly recommended by health bodies as a sensible, sustainable pattern to follow. Much of its benefit is thought to come from the sheer quantity of fibre, healthy fats and plant compounds it delivers, and from what it naturally crowds out: sugary, salty, ultra-processed food. It is worth being measured about this. No single way of eating is a magic cure, and diet works alongside sleep, movement and the rest of your lifestyle. But if you were to choose one eating pattern with a strong body of evidence behind it, the Mediterranean diet would be a very reasonable pick. Why beans and pulses are the secret If there is one food that defines Mediterranean eating, it is the pulse. Chickpeas, lentils, cannellini, butter beans and their relatives appear in soups, stews, salads, dips and sides across the whole region, day in and day out. There is good reason for it. Pulses are naturally high in plant protein and fibre, they are filling and satisfying, they are gentle on the budget, and they let you eat well while relying less on meat. They are, quite simply, the engine room of a healthy Mediterranean plate. The only catch with dried pulses is the planning: the soaking and the long simmer. That is exactly the barrier our Nóstimo range removes. Beans and pulses: an everyday plant-based protein Pulses are one of the best plant-based protein sources you can keep in the cupboard. A single tin delivers a genuinely useful amount of protein along with plenty of fibre, which is a rare and valuable combination, since most protein-rich foods bring very little fibre with them. For anyone eating less meat, whether vegan, vegetarian or simply cutting back, beans and lentils are an easy, everyday way to keep your protein topped up. There is a simple trick worth knowing, too. Beans and grains each provide slightly different building blocks of protein, and together they complete the set. Pairing pulses with a wholegrain, think beans on wholemeal toast, lentils with rice, or chickpeas with couscous, gives you a complete plant-based protein in the most natural way imaginable. It also costs far less than meat and is much lighter on the planet, which is part of why plant-based protein has become so popular. How Nóstimo makes it easy Nóstimo is Whole Food Earth's Mediterranean range of organic tinned beans and pulses. The name is a Greek word meaning tasty, and the range is cooked and canned in Italy in nothing but water, so what you open is simply beans and water, ready to eat. Turn the tin over and there is no long list of additives, just real food that happens to be convenient. It is the perfect proof that eating a healthy Mediterranean diet does not have to mean spending your evening at the stove. Each bean brings something to the table. Our Organic Chickpeas are the everyday all-rounder for hummus, salads and curries. Creamy Cannellini Beans and velvety Butter Beans are made for Italian soups, stews and simple dressed sides. Ready-cooked Lentils drop straight into soups and salads, while Black Beans and Red Kidney Beans bring heartier bowls and stews to life. Easy ways to eat more Mediterranean You do not need to overhaul your kitchen to eat this way. Build most meals around vegetables, a pulse and a good drizzle of olive oil, and you are most of the way there. Blend chickpeas into hummus for lunch. Simmer cannellini beans with tinned tomatoes, garlic and herbs for a fast stew. Toss any bean through a salad with olive oil and lemon. Stir lentils into a soup, or spoon butter beans alongside roasted vegetables. Add a handful of nuts, some fruit and wholegrain bread, and your plate is Mediterranean without any effort at all. Healthy eating that is genuinely affordable One of the best things about the Mediterranean diet is that its staples are cheap. Pulses, grains and seasonal vegetables cost very little, which makes this one of the most affordable healthy ways to eat. Nóstimo is deliberately priced to match, with tins starting at well under two pounds and multipacks that bring the cost down further, and our free Club unlocks lower prices across the range. This is the whole idea behind the Whole Plate: that most of your plate, most of the time, should be real, minimally processed food, and that eating well should be easy and affordable rather than a luxury. A cupboard of good tinned pulses is one of the simplest ways to bring a little of the Mediterranean into your kitchen. If you would like some gentle encouragement, our free 30-day Whole Plate Pledge is full of simple ideas to help you eat this way, one plate at a time. This article is for general information and is not medical advice. If you have a health condition or specific dietary needs, it is worth speaking to a doctor or registered dietitian.

Oat Flour Oats are a versatile ingredient used in cooking and baking. Oats are a filling addition to meals and a great pick for sweet and savoury dishes. When using oats as an alternative for gluten- induced flour, it comes with plenty of positives. Oat flour is a common supermarket flour, with organic options in farm shops and whole food shops. However, oat flour is fairly easy to make at home with the right equipment. If you have a bag of ground oats and an electric blender at home, you are three quarters of the way there already. Oat flour is a great alternative for plain flour as it has a soft and fluffy cake texture, like the consistency of most cakes. Oat flour will rise slightly on its own, but needs an addition of baking soda for high-rise recipes like bread, scones, and cakes. With its fluffy texture, oat flour can make some great sweet or savoury recipes. For all the sweet tooth bakers here are some simple yet effective ideas: Oat flour in your crumble recipe can transform the dessert to include a gluten-free crumble topping with a sweet, toasted flavour on top of the tasty baked fruit choice. For the bakers with a preference on texture, oat flour can give you chewy, crispy cookies, taking you back in time to the 19th century when they first became a hit. Oat muffins and oat pancakes are a great new breakfast choice. Incorporating fresh fruit, yoghurt, and some chocolate chips for extra sweetness. When considering the common ‘full’ effect oats have, oat protein balls are a great snack to include in your everyday diet. Buckwheat Flour Deriving from the Buckwheat grain, this flour is nutrient rich with plenty of health benefits to help with your physical diet. Filled with fibre, buckwheat flour is great for most savoury dishes and some sweet ones also. Buckwheat flour has a distinct earthy and nutty taste and to some people's opinion can have a bitter aftertaste. Buckwheat, alike oats, have a great filling effect. This flour is a great option to use for satisfying breakfasts and lunches to keep you fuller for longer. The grain itself is a great alternative to quinoa, flax, amaranth, and polenta. However, when converted to a flour, Buckwheat is great to make rice and noodles. By mixing the dark flour with herbs and eggs. You can make plenty of tasty pastas. Despite its distinct taste, Buckwheat can be used in sweet bakes. Its earthy and nutty flavours work extremely well with Banana. So, pancakes, muffins and cakes with banana, peanut butter and dark chocolate are a must for the sweet tooth trials for this flour. Note to self: Be careful with allergens when considering Buckwheat an ingredient. Though it does not affect celiacs, it is a pseudo cereal, so any intolerances to grain should be examined. Sorghum Flour Another pseudo grain to add to this list is Sorghum. Also known as ‘Jowar’ flour, Sorghum flour is an extremely popular gluten-free flour in the baking world, as it has a lovely, sweet taste. Sorghum has a low elasticity and is an exceptionally light and fluffy flour, so the simpler the recipe, the better. Similarly to Oats and Buckwheat, Sorghum flour wheat is a great flour to use in pancakes and porridges. Mixed with a starch to kick awake the raising element, Sorghum can be used to make sourdough breads, pizza bases, cakes and muffins. When thinking about its natural sweetness, Sorghum can be a great ingredient for sweet sauces in lots of puddings and desserts. It works particularly well in baked sauces (in dishes with chocolate, cinnamon, tart fruit, and syrups) highlighting its sweet touch. Be careful how much Sorghum you use at a time, as it can have a bitter aftertaste when used in significant quantities. Teff Flour This Ethiopian food source has been an extremely popular grain for centuries. This staple grain was converted into a flour and is now used for recipes that are sweet and savoury. Teff flour has underlying nutty flavour, it has great sources of fibre, minerals and vitamins too. Take note- Teff does absorb lots of water when being cooked, so look at for those water ratios in your recipes, you may need to replace some liquids! Teff flour can make some great meals including: pancakes, pizza crusts, waffles, fritters, porridge, cookies, and muffins. As a grain alone you can add teff into salads, falafels, roasted vegetable plates, and veggie burgers. Since the teff grain derives from Ethiopia, why not try and make the traditional teff flatbread called ‘Injera.’ Amaranth Flour Another pseudo-grain to consider is Amaranth. This flour comes from grinding the seeds from the Amaranth plant. This grain is similar to Quinoa. Amaranth flour has a rich nutrient count with minerals such as: Iron, magnesium and calcium. Amaranth is also high in protein, therefore giving its state a strong structure for meals. The naturally earthy/nutty flavouring this flour makes it perfect for bread-based meals. Tortillas, pizza bases, pizza crusts, savoury pancakes flatbreads and nutty bread. Amaranth gives a dense texture so have a think when you are pairing it with other foods. Rice Flour Rice and rice flour is a very popular option for gluten-free cooking as well as in Asian cuisines. This flour has a light texture, and mild natural flavouring, making it perfect for cooking, baking, frying and roasting. There are two types of flour (white and brown) that differ in colour and texture. White rice flour is perfect for baking as it has a lighter texture. Brown rice flour is whole grain and can be used in more savoury meals because of its coarse but hearty texture. In Asian tradition, rice flour is predominantly used to make noodles, pastas and dumplings. However, it is also commonly used in sauces and stews as a thickening agent. Similar to the lists seen throughout this article, rice flour can be used in most meals. With its lighter texture it is popular to mix and match it with other gluten-free flours to balance out texture for more specific meals in baking. Uniquely, rice flour also makes for a great frying batter! Whether is frying meats, sea food or adding crispness to your carbs and vegetables, rice flour can do it all. Take note- Rice flour is high in carbohydrates rather than proteins, so if you count your calories, its best you take this into consideration if rice flour becomes an essential part of your diet. Almond Flour Created by blending blanched almonds, this flour is a great healthy alternative for many wheat flours. Almonds are a super-food nut with so many benefits to help the human body. To name a few: monounsaturated fats, omega-9 fatty acids, plant-based proteins, fibres, low-glycaemic index, calcium, iron, magnesium and Vitamin E. These nutrients and minerals are great for keeping cardiovascular issues at bay, keeping your blood sugar levels normal and improving your digestive health. Almond flour has a soft, light texture and a naturally sweet/nut flavouring, therefore, making it perfect for baked goods. Pancakes, cookies, brownies, banana bread, muffins, fruit bars, cakes and cinnamon rolls, this flour ticks boxes for a variety of dietary requirements. Almond flour can be great for those with gluten intolerances, celiac disease, or for those on a Keto/Paleo diet. Almonds are a type of nut, so this flour is not suitable for those with a nut allergy. Potato Flour Potato flour is used with whole potatoes that are dehydrated and ground to make a fine powder. This is not to be confused with Potato Starch, which uses extracted potato starch. Potato flour can make some well-structured meals with a satisfying texture: Pancakes, muffins, banana bread, dumplings, pizza dough, cakes and gravies. Potato flour is amazing for retaining moisture, preventing meals from going dry, crumbly and going off quicker. This ability is all because of its high starch content. The starch (80-85%) creates great thickening and binding properties for foods. This flour has some essential nutrients and minerals to support the body: Iron, potassium and vitamins C and B. These minerals work hand-in hand to help support the muscles, immune system and energy levels. Potato flour is high in energy, so it is a great pick for a meal that will keep you going for a long-time. However, potato flour tends to be high in carbohydrates rather than proteins, so if you count your calories, its best you take this into consideration if it becomes an essential part of your diet. When searching for the best gluten-free flours for baking and cooking always look out for the organic options in local farm shops and even whole foods online store. Take note: Though the flours above are gluten-free be careful to check that the rest of your ingredients are gluten-free too.

Dietary Fibre is an essential component of your diet. It helps keep your digestive system healthy, increases the good bacteria in your gut, and can even reduce the risk of certain diseases. The recommended daily fibre intake for adults is approximately 25 grams for women, and 38 grams for men, per day. For a more in depth look at the reasons you need to be getting enough fibre in your diet, why not take a gander at our previous article Why is Fibre Important? To make life easier, and make sure you’re hitting your RDA for fibre, we’ve compiled a handy list of some high fibre foods. They’re not just great sources of fibre, but also healthy, tasty, and satisfying – so without further ado, let’s get on with the list! Nuts First up on the list, is the small but mighty nut! Not only are nuts nutritional powerhouses, they’re an excellent supply of fibre too. Pine nuts, pistachios, hazelnuts, and pecans are all great choices when it comes to upping your daily fibre. However, almonds are the clear winner when it comes to the highest fibre content. Fibre content: Almonds – Approx. 13.3 grams per 100 grams Popcorn If you’re looking to increase your fibre intake, then popcorn just might be one of the best snacks you can choose to munch on. Plain, air-popped popcorn is extremely high in fibre, calorie for calorie. Just remember, if you add a lot of sugar, or fat, such as oil, to your popcorn, the fibre-to-calorie ratio will be considerably lower. Fibre content: Approx. 14 grams per 100 grams Chia Seeds If you haven’t heard about chia seeds yet – let us introduce you! Chia seeds are tiny black seeds that are becoming increasingly popular and may just be one of the best fibre sources on the planet. They are often referred to as a superfood due to their exceptionally high nutritional value, containing high amounts of magnesium, phosphorus, and calcium. Head over to our recipe page to find a wide range of Chia seed recipes from Blueberry Jam to Banana Muffins – delicious! Fibre content: Approx. 34.4 grams per 100 grams Beans Not only are beans a great source of plant protein, making them a great meat alternative, they are also an excellent way to get more fibre in your diet. Black beans, pinto beans, mung beans and aduki beans are all great choices for upping your fibre intake. However, haricot beans take the crown as the highest fibre bean in town. Fibre content: Haricot Beans - Approx. 8 grams per 100 grams Apples You’ve probably heard the saying ‘An apple a day, keeps the doctor away’. Turns out, there could be a lot of truth to that. Many fruits are filled with fibre, but apples, especially with the skin on, are the perfect pick for increasing your fibre intake. Plus, they count as one of your five a day! Fibre content: Approx. 2.4 grams per 100 grams, or 4.4 grams in a medium-sized apple. Lentils Looking for a cheap, simple, and nutritious food source? Well, look no further than lentils! Along with being high in fibre, they’re also as high in protein and loaded with many important nutrients. Lentils are an easy addition to your diet, add them to soups, stews, curries, salads and even desserts! Fibre content: 13.1 grams per cup of cooked lentils, or 7.3 grams per 100 grams Sweet Potatoes Are you a sweet potato lover? If so, we have good news for you! Sweet potatoes are bountiful in vitamins, minerals, antioxidants, and of course, fibre. Not to mention, they provide a wide range of health benefits and are a simple, and delicious, addition to your diet. Fibre content: Approx. 2.5 grams per 100 grams or 3.8 grams for a medium-sized boiled sweet Chickpeas Another type of legume that’s loaded with not just healthy fibre, but also vitamins, minerals, and plant protein is chickpeas. Easily included in your diet, they can be used in many different recipes. Chickpeas are also the main ingredient of hummus, which is a simple spread you can make yourself. Fibre content: 12.5 grams per cup of cooked chickpeas, or 7.6 per 100 grams Berries Berries get a lot of attention for their antioxidants, but they’re filled with healthy fibre too. Raspberries are a particularly rich source, but blackberries, strawberries, and blueberries are also a great choice for increasing your fibre intake. Another one of the biggest benefits of eating berries is that they’re also naturally low in calories. Sounds like a win-win to us! Fibre content: Raspberries - Approx. 7 grams per 100 grams Quinoa Quinoa is a pseudo-cereal that is an excellent source of plant protein, along with being high in fibre. It has many other health benefits and is packed full of other nutrients including, zinc, iron, magnesium, potassium, and antioxidants. Fibre content: Approx. 3 grams per 100 grams

Mid-January can make us feel all a bit lost, but it’s time to get back to routine! Now the festive period is done and dusted, it’s time to get back into the flow of things. Which might mean focusing on healthy eating, keeping active, reducing alcohol intake, embarking on your New Year’s Resolutions! All this in mind, we thought we would recommend our January Detox Range! Featuring: Clipper Teas – Detox/Nettle/Dandelion These Herbal Teas can be great for Bloating, Indigestion, Water Retention, Soothing for your tummy after an indulgent Christmas. 3 cups a day in between meals.https://wholefoodearth.com/pages/search-results-page?q=tea&page=2 Together Vitamin D –This Sunshine Vitamin is harder to come by at this time of year, so supplementing in the wintery months is vital. Vitamin D is amazing for your energy levels, bone health, low mood, teeth, hair, skin and nails. Overall Vitality and certainly puts a spring into your step! This product is Vegan Friendly too! (Please consult with your GP/Health Care Professional if unsure or on any Medication) https://wholefoodearth.com/products/together-health-vegan-vitamin-d3-food-supplement-30-capsules Willy’s Kombucha Kombucha is fabulous for your digestion. The Apple Cider Vinegar version is a power packed Detox Drink, rich in natural probiotics. Customers say they feel energised and invigorated with improved digestion. Also great for Colds, Sore Throats, Hair Skin and Nails, Tummy Upset and so much more! The Apple Cider Vinegar Edition comes in three flavours: Apple, Blackcurrant and Raspberry and Introducing Willy’s Ginger Beer – Alcohol Free! Ginger is great for Nausea, Sickness, Stomach Discomfort and Indigestion. (Please consult with your GP/Health Care Professional if unsure or suffer with any Medical Conditions)|https://wholefoodearth.com/products/willys-ginger-kombucha-beer-250ml Donat Water Donat is back in stock! High in demand, this Magnesium Water is magical. Not only great for Indigestion, Heart Burn, Constipation you name it! It is also great for those suffering with Muscle Cramps, Restless Leg Syndrome, Stiffness, Muscle Spasms, Aches and Pains, Low Mood & Stress, Energy levels and may even help you sleep! Magnesium is an adaptogen and adapts to what your body needs. Drink daily for optimum efficiency. https://wholefoodearth.com/products/donat-mg-magnesium-water Wholefood Earth Soya Mince/Chunks A lot of us look to reduce processed and rich foods in the New Year. By swapping meat for plant-based meat alternatives, you will be reducing your fat and cholesterol intake and increasing protein and fibre. Two nutrients vital for helping you feel full, energised, for muscle recovery and overall health. Why not try our Soya Mince in your Bolognese, Cottage Pies, Chilli etc and the Chunks in Stir Fries, Casseroles, Curries, Salads and more! Simply rehydrate in boiled water for 15 mins to an hour depending on the texture you like and mix into your cooking! Super healthy, Versatile, Low Fat, High Protein…Yay! https://wholefoodearth.com/pages/search-results-page?q=soya+mince Pop into our Ramsgate store to see the full range or shop online!

Introducing Wholefood Earth's new product listing - Vital Wheat Gluten.Famous for the creation of Seitan - the vegan meat alternative!Vital wheat gluten is a natural protein source found in wheat. It is a powerful flour that is almost pure gluten. It is made from wheat flour that has had the gluten activated during a dehydrating process, removing all other ingredients except the gluten. Wheat gluten has very little starch content and a fantastic way of making dough elasticated. Vital wheat gluten is great for bread making as it helps to increase the gluten content of the bake. It is equally as great used in muffins, cakes and other bakes such as tarts and pastries where you are working with yeast ingredients. A small amount added to yeast bread recipes improves the texture and elasticity of the dough. When combined with water it becomes highly elastic and has a sticky like texture. Vital Wheat Gluten is a natural and very effective raising agent, helping your bread fill out perfectly and evenly, giving it more volume. It can be especially helpful for baking bread made with whole grain flours and coarse cereals. Vital Wheat Gluten can ensure recipes that require fruit, nuts and seeds, chocolate chips etc stay firmly held together and a good binder too! Brilliant for binding Vegan Meatballs, Burgers, Tofu etc. To make Seitan: Mix Vital Wheat Gluten with spices and add water to make a dough. When the gluten dough is cooked either by steaming, baked or boiled it becomes chewy with a meat style texture! See the range of sizes online and in store today! We sell in bulk so perfect for cafes, restaurants and keen cooks alike!