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Winter is around the corner and Christmas holiday is approaching. There wouldn't be Christmas without roasted chestnuts.  Do you ever wonder how to make roasted chestnuts at home? It may appear to be difficult. But it is actually very easy and quick. All you need is an oven, a couple of kitchen accessories and 20-30 minutes of your time.  Good quality chestnuts When buying chestnuts, make sure they are fresh and firm to touch. Good chests are quite heavy and look glossy. Make sure they don't have any bugs. Be careful, don't buy them when they are too hard or too soft which means they got dried.   Kitchen accessories You need to prepare a wooden cutting board, a small sharp knife and a baking tray.  Hot oven The key is a very hot oven! Your chestnuts must separate from their shell.  Preheat oven to 220°C and make sure your baking tray can be placed right in the middle of it.  Preparing the chestnuts While your oven it heating up, it's time to prepare your chestnuts. Hold the chestnut on the cutting board and with a a small knife, carefully make a slit down the entire middle surface, on the long side. Make sure that the inner skin of nut is cut. This way, when the chestnut is hot the steam will be released from the inside of it. If the chestnuts are not properly cut, they may explode in the oven.  Be careful, the surface of while cutting. The chestnuts shell is quite slippery....

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.

Super easy, delicious cookies, with a touch of ginger and cinnamon. These Christmas Biscuits are the perfect festive treat for the whole family.

  Christmas spices are a part of the holidays, just as are the Christmas trees, lights, treats, mulled wine and gifts.  One of the most popular Christmas spices is gingerbread mix. Featuring ground ginger , ground cinnamon , ground nutmeg , ground cloves and ground cardamon , it is commonly used for cookies and cakes during the festive season. You can easily make gingerbread spice mix at home by combining spices from our list. These winter spices will offer a festive treat for your taste buds and a beautiful aroma in your entire house. It can't be Christmas without them.  Cinnamon Cinnamon is a very popular winter spice. It is made from the bark of the Ceylon cinnamon tree. The bark is dried and rolled up to create the cinnamon stick. Ground cinnamon is usually made from cassia or Padang cinnamon. Cinnamon sticks are a great Christmas decoration!           Cloves Dried cloves have a very intense, slightly bitter flavour. Use it carefully as it has quite a high content of essential oils and can overcome other flavours. You need cloves if you want to make mince pies and gingerbread - they can't go without them. One of the lovely natural Christmas...

This gingerbread spice mix is perfect for gingerbread Christmas cookies and cakes. It will also make a great homemade Christmas gift for those who love cooking.

This spiced hot drink is usually served at Christmas markets in Europe. You can easily make it at home and enjoy during long and cold winter evenings. 

A warm drink ritual best accompanies cold winter evenings. Whether it's a cup of tea, coffee or hot chocolate, it always makes you feel good.  As we are approaching the Christmas holiday season, perhaps it's time to consider adding some spices to your drinks.  A nice cup of chai latte or a glass of mulled wine is the perfect pairing with sofa time or fireplace in the evening.  What is mulled wine? Mulled wine is sweet, warmed red wine mixed with winter spices such as cloves, cinnamon, and citrus fruit peel.  There is a mulled wine tradition in nearly every European country where it's particularly popular during Christmas time when the nights are the longest. This is when people like to gather on Christmas markets and enjoy a cup of this warming drink while outside watching festive decorations and enjoying Christmas songs and special treats.  Mulled wine goes by many names, like glögg in Scandinavia, gluhwein in Germany and Austria, vin chaud in France, and grzane wino in Poland. These days you can buy it in many supermarkets, but it is also easy to make at home.  What do you need to make mulled wine at home? When making mulled wine at home, you need to prepare a large pot and a bottle of some good wine. The wine should be fruity, slightly sweet and not too dry. You can also add some extra vermouth - which will add some bitter-sweetness. The essential ingredients are the Christmas spices, so your mulled wine is intense in flavour.  What spices do you add to mulle...

Remember the panic when the pandemic started? That time has probably taught a lot about what foods you should keep at home and how to eat in an emergency situation.  Autumn is a good time to start thinking about stocking up your kitchen pantry for winter. As we know, covid is still there, so it is better to keep some healthy staples nearby just in case of another lockdown (you never know).  The best option is always to ensure that you can keep eating healthy so you need to have some whole foods like beans, lentils, rice, flour, dried fruits, canned veggies and pasta to make your dishes healthy. With some help from herbs and spices, you can create incredible sensations in your own home kitchen. Just use your imagination and creativity.    What are the best staples I should stock in my pantry?  The answer is high-quality whole foods and healthy products. You need to eat well during hard times and stay fit.  Legumes: dried beans, lentils, chickpeas  The best foods you can stock are legumes and pulses: dried beans, dried lentils, dried chickpeas, dried peas. You can also buy canned legumes, but they tend to be less healthy (high added sugar content and salt). Legumes and pulses are packed with vitamins and minerals and are a great source of plant-based protein and fibre, meaning they are super satisfying. They are also versatile, which means you can use them in many dishes. Think of all those delicious meals you can prepare with them!  Whole grains, pasta and rice </st...

Easy to make delicious spread. Perfect for toasts, sandwiches and crackers.

Healthy and comforting salad for winter!

Warming and comforting soup made with super nutritious sweet potatoes providing you with lots of vitamins. Perfect for winter days lunches and dinners.

This salad packs a real healthy punch! Sauerkraut and beets, plus some winter spices for an extra flavour. Low in calories, loaded with folate, iron, vitamins and minerals. 

Immune-boosting, anti-inflammatory drink! A mix of powerful antioxidants and a boost from vitamin C in one glass! This carrot turmeric and ginger drink will stimulate your metabolism for faster digestion and support the healthy gut. Cheers!

This sponge matcha cake is light and fluffy.  This matcha cake is made with organic matcha powder, a green tea powder made in Japan from finely ground green tea leaves. Thanks to it, this cake has a beautiful green colour and a slightly earthy flavour.

Matcha is a type of green tea that has been consumed in Japan and China for hundreds of years. Known for it amazing health benefits, matcha can help improve your immunity system, levels of energy, skin and mind. Japanese Matcha tea is a fine powder made from green tea leaves. Like all tea, Matcha is made from the tea plant Camellia sinensis. Tea leaves grown for Matcha are specially shade-grown to enhance the chlorophyll levels and the amino acid theanine , which is thought to give the drink its deep earthy umami flavour. Matcha is traditionally prepared in a small bowl with a bamboo whisk. It can be used to create hot and cold drinks, smoothies or added to cakes and pastries. Because of its unique flavour and superfood status, it's now featured in many healthy recipes. Matcha improves immunity system The antioxidants that matcha contains protect the cells from free radicals and boost your immune system. One of the antioxidant called catechin EGEG is useful in preventing and defending the body from bacterial and viral infections. The protection from free radicals helps reduce inflammation and ease the symptoms of some long-term medical conditions such as arthritis.  <div cl...

Health benefits of chia seeds have been known for centuries. Little in size but rich in powerful nutrients - chia seeds are a very healthy ingredient and that's why should include it in your everyday diet.  Chia seeds contain a lot of protein, fibre, minerals, antioxidants and Omega 3. They not only boost your health but also help you avoid certain diseases. Adding chia seeds to your meals may help you maintain healthy bones, control blood sugar, speed up wight loss, lower total and LDL (bad) cholesterol in your blood and support a healthy heart. Chia also contains calcium, phosphorus, and magnesium, which support healthy teeth and bones.  Chia seeds are a versatile ingredient and can be used in different healthy daily dishes and drinks. They have a delicate nutty flavour that will be great for savoury and sweet meals, including smoothies, puddings, snacks, cakes, cookies.  Chia seeds topping You can use chia seeds as topping for any dish, such as soups, salads, sandwiches, pasta, granola and desserts. Simply spread a bit of it on top of your  your favourite dish, especially your morning cereals, oats with yogurt or porridge.  Chia seeds for protein shake Chia seeds are known for enhancing energy levels, so try adding them to your post-exercise protein shake. How to make chia seeds pudding Soak chia seeds in water or plant-based milk overnight. Chia seeds can become up to 12 times their original size when soaked.They will have a loose jelly texture similar to tapioca. Add spices and a bit of maple syrup, agave or stevia to make it sweeter. Enjoy with fruits!  How to make healthy &amp; tasty 'breadcrumbs' Mix chia seeds...

White sugar doesn't have any nutritional value but supplies us with extra calories. That's why more and more people are looking for healthier and natural ways to replace it. There are sugar alternatives that you can easily buy online and enjoy your meals and drinks with a little bit of sweetness that is less harmful. This list includes dates , erythritol , agave syrup , maple syrup , organic coconut sugar and stevia.   1. Dates  Dates are fruits of the date palm tree. In the Western countries mainly dried dates are consumed, that are available as: whole, pitted or chopped dates . The most popular varieties are Medjool dates and Deglet Noor dates. Dried dates are sweet and chewy with a caramel-like flavour. You can also easily buy date syrup made of heated dates mixed with water and blended into a sweet nectar. Both whole dried dates and date syrup are a great alternative for sugar in cooking and baking.  Nutritional value of dates </h4...

The world's leading nutrition experts and researchers attended NUTS 2022 conference last week to discuss the health research on nuts and dried fruits. The conference  summarised the latest evidence on health benefits of nuts and dried fruits, and the opportunities in research for the future. Health benefits of nuts and dried fruits The effects of nut and dried fruit consumption have gained traction over the last years, and supported by growing scientific evidence they have been associated with many health benefits, from cardiovascular health to insulin resistance and diabetes, weight management, lipoproteins and dyslipidemia, inflammation and oxidation, gut health, aging and cognition, and some forms of cancer. More recently, other lines of research have included fertility and nuts and dried fruits as part of sustainable diets. While some areas of research have been put into focus more than others, there is irrefutable evidence that they are nutrient-dense foods with an interesting nutritional composition. Importance of nuts and dried fruits in healthy diet The NUTS 2022 participants highlighted how a joint effort must be made to help bring awareness to the importance of including nuts and dried fruits as part of a healthy diet. The benefits of nuts are wide-ranging and include a variety of nutrients, mono- and polyunsaturated fats, fibre, vitamins, minerals, polyphenols and antioxidants, all which have a beneficial effect on health, and dried fruits contain essential nutrients and health-promoting bioactive compounds such as antioxidants. Nuts and dried fruits in prevention of diabetes Among the future lines of research discussed in the meeting, experts highlighted the potential role of nuts and dried fruits in the prevention of diabetes, which is of particular relevance in today's world. According to th...

It's around this time of year that we start seeing pumpkin in the grocery shops.  Pumpkin is one of the best autumn ingredients for those who cook at home. It is very nutritious, tasty and low in calories.  Pumpkin is a type of squash that belongs to the same family of plants as melons and cucumbers.  As it contains seeds pumpkin is technically a  fruit but as it is fleshy and more nutritious, we consider it as  a vegetable. All parts of pumpkin, from flower to seeds are eatable, easy to cook and they combine well with many herbs and spices. Is pumpkin healthy? Pumpkin is very healthy. It contains many essential nutrients, vitamins and minerals. Pumpkin is low in  sugar and high fibre.  It is rich vitamin A, vitamin K, vitamin E, vitamin C, vitamin B6, copper, iron, magnesium, riboflavin, iron and potassium. Pumpkin is a source of beta carotene and alpha carotene which your body can convert into powerful antioxidants such as vitamin A after you consume them. Vitamin A helps to support your immune system, fight infections and keep your skin and eyes healthy. Pumpkin is also packed with lutein and zeaxanthin which are linked to lower risks or age-related eye diseases.  Pumpkin seeds which are a very popular healthy snack are also very nutritious. They are a great source of copper, magnesium, phosphorus and zinc. They are low in carbs but high in healthy fat, which makes them a great snack for those on a low carb diet.  How to cook with pumpkin? Pumpkin is a versatile vegetable. It can be prepared in so many ways: boiled, roasted, baked, steamed, fried or used for puree, soup, pasta, or as an ingred...

Delicious almond pumpkin cookies with turmeric are easy to make at home with kids! This recipe makes the best Halloween cookies which look like pumpkin and taste like pumpkin. Enjoy! 

In autumn, every coffee shop offers a pumpkin spice latte. Why not making it at home? This recipe is easy and ready in 10 minutes! Other plant-based milks like almond, oat or coconut milk will also work. If you want a stronger pumpkin flavour add more pumpkin puree. If you prefer less intense flavour, use less spices. 

Try this healthy recipe for Halloween! Delicious cookies with almonds as fingernails. They are vegan, dairy-free, egg-free, refined sugar-free, paleo friendly and spooky!

Whether you eat nuts raw or roasted, they provide you with great health benefits.  1. Lower risk of contamination  Roasting or toasting the nuts can reduce the risk of contamination. Processing any food item at high temperatures, such as cooking, baking and roasting, helps to eliminate germs and miscreants that can appear in the produce. Roasted nuts are then more purified and safer to eat.  2. Easy digestion Roasted nuts are better for your digestive system. Cooked food is always easier to digest compared to raw food. When food is cooked or roasted, it will be more likely easier to break down in your stomach. 3. Better flavour Roasting or toasting makes nuts taste better. Roasting enhances the taste and texture of the nuts. Thanks to roasting, nuts are more crispy and crunchy and, therefore, more enjoyable to eat.   4. Roasted nuts nutrition Roasted nuts are good for you and provide great health benefits for your body and mind . They contain similar amounts (if no salt, oil or sugar was added) of protein, fibre and carbohydrates and calories as raw nuts however you must remember that roasting nuts may damage their healthy fat content and can slightly reduce their nutrients. Are there any risks of eating roasted nuts?  Roasting some type of nuts in high temperatures can the lead to the formation of a harmful substance called acrylamide.  Acrylamide is a chemical compound that can form in some ...

We know that almonds offer incredible benefits for human health, but now researchers have found more evidence that almonds are particularly great for our gut health.  A healthy gut promotes immunity According to a recent study published in the American Journal of Clinical Nutrition, eating a handful of almonds every day increases butyrate production. Butyrate is a short-chain fatty acid that improves gut health. In the gut, there are thousands of microorganisms that play an essential role in digesting nutrients. They can positively or negatively influence our health, including our digestive and immune systems. It all depends on the food we consume. Results of previous studies suggest that eating healthy foods can be great for the good bacteria in our gut.  Almonds promote gut health &amp; boost immunity A team of scientists from King's College London researched the influence of whole and ground almonds on the structure of gut microbes.  The researchers recruited 87 healthy adults with some unhealthy habits to take part in the study. These were people eating unhealthy snacks like crisps, chocolate and sweets and already consuming less than the recommended amount of dietary fibre.  Almonds as a healthy snack The researchers divided the participants into three groups and recommended snack change for a trial of four weeks.  <span d...