Quinoa Grain

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!