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Avocado has gained popularity in recent years. This green fleshy fruit offers excellent health benefits. It is a great source of heart-healthy monounsaturated fats, which have been linked to a reduced risk of heart disease. It also contains vitamins and minerals, such as vitamin K, folate, potassium, vitamin C and vitamin E.  According to research published in the Journal of Nutrition and Dietetics, eating avocado may reduce total cholesterol and low-density lipoprotein (LDL), commonly known as bad cholesterol. Moreover, the researchers have also found no negative impact of avocado consumption on body weight.   Avocado consumption regulates cholesterol levels Healthy blood cholesterol levels are essential for maintaining healthy cell membranes, producing hormones like estrogen and testosterone and synthesis of vitamin D. Bad cholesterol (LDL) is the main source of artery-clogging plaque, while good cholesterol (High-density lipoprotein HDL) absorbs the LDL and carries it back to the liver to flush out from the body.    High levels of bad cholesterol increase the risk of heart disease High levels of good cholesterol can lower the risk of cardiovascular disease. High levels of bad cholesterol can put you at a greater risk of getting a heart attack and stroke. The foods high in cholesterol and saturated fats are meat, dairy, eggs and highly processed food products, and these are the products you should avoid to maintain a healthy heart.    Avocado contains healthy monosaturated fats and phytosterols Avocados are high in monosaturated fats, and eating them can regulate HDL and LDL cholesterol levels. They are a great source of f...

Here's the list of foods your heart will love.    Fresh whole foods - Fruits and vegetables Fruits and vegetables are the best foods you can eat. That's because veggies and fruits are loaded with the best and most dense nutritional value per bite. Both fruit and vegetables contain a lot of fibre, which can help to lower blood pressure and cholesterol and vitamins and minerals essential for our health. Bananas, tomatoes and sweet potatoes are packed with potassium, a necessary mineral for heart well-being. Frozen fruits and veggies are great budget-friendly options for families, which are more affordable and have a longer shelf life. Also, tinned vegetables should be a must-have in your pantry. Just make sure they are low in sodium. Dry whole foods - Whole grains If you want to follow a heart-friendly diet, try to avoid harmful refined carbs such as white bread and pasta. Replace them with whole grains alternatives, dark bread and whole-grain pasta. These products contain complex carbohydrates and dietary fibre, which are heart health boosters. Whole grains also contain vitamins and minerals like iron, selenium, riboflavin, thiamin, niacin, folate and magnesium. Healthy fats - olive oil Not all fats are bad for your heart. It's all about the type of fat you eat. Your heart will appreciate it if you replace butter with healthier plant-based oils. Trans fats and saturated fats are linked to a higher risk of cardiovascular diseases. Healthy fats include olive oil, avocado and those made of nuts and seeds, such as sunflower oil, canola oil, and sesame oil. Plant-based protein - legumes and pulses Eating red processed meat is very harmful to your body and heart. Legumes, such as beans, lentils, peas and chickpeas, as well as nuts and seeds, are a great source of healthy lean protein and can replace meat in a healthy-...

Super tasty and nutritious warm salad for colder days. Packed with protein and flavour! 

According to a new study, increased consumption of ultra-processed foods may be linked to a higher risk of developing cancer.  Imperial's School of Public Health in London published the most comprehensive research about the link between ultra-processed foods and the higher risk of developing cancers and cancer-related deaths.   Study on 200,000 participants The researchers used UK Biobank records and collected information on the diets of 200,000 middle-aged UK adults. Ultra-processed foods are heavily processed foods during their production. These items include many popular packaged foods like breakfast cereal, supermarket bread, ready meals and fizzy drinks. These products are popular among consumers because they are cheap and convenient. Brands also often falsely advertise them as healthy.    Processed foods dangerous for health Processed packaged foods contain a lot of salt, sugar, fat and artificial additives. They negatively impact our health and are associated with obesity, type 2 diabetes, high blood pressure and heart disease. Researchers monitored the health of 200 000 participants during a 10-year period. They looked at the overall risk of developing cancer and the specific risk of developing 34 types of cancer. They also looked at the risk of people dying from cancer.   Processed foods linked to higher risk of cancer The latest study results show that eating more ultra-processed packaged foods was associated with a higher risk of cancer, specifically ovarian and brain cancers. Consumption of ultra-processed foods was also associated with an increased risk of dying from cancer, most notably ovarian and breast cancers. For every 10 per cent increase in highly-processed food in a ...

The average person in the UK consumes over half of their daily energy intake from ultra-processed foods . Eating too much highly-processed food like popular breakfast cereals, white bread, sweets, ready meals, takeaways, snacks, and crisps is bad for our health.  The problem is that these processed foods are attractive to customers as they are marketed as cheap, convenient, and often as healthy. However, the truth about them is different. Processed foods are packed with sugar, fat and salt, and they often contain artificial additives like colourants and preservatives to keep their shel life longer. We already know that these foods are linked to poor health, obesity, diabetes and heart disease.  Now, a new study from Researchers at Imperial College London suggests that highly-produced foods may be associated with an increased risk of cancer. How can we reduce the intake of processed food? Is there any easy way to ditch processed foods?   It may be hard at the beginning as sugary and salty foods are addictive. But if you want to stay healthy and in good shape, you should avoid foods that are high in fat, sugar, salt and white flour and instead buy more unprocessed, nutritious whole foods for your pantry.  Here's a list of easy healthy swaps.    Replace brea...

Dried fruits are a highly nutritious snack options. One small piece of dried fruit contains about the same amount of nutrients as the fresh fruit, but condensed in a much tinier package. Raisins , like dried apricots, prunes and figs, are a great source of energy, vitamins, minerals, and anti-oxidants. Additionally, they are packed with dietary fibre, several health benefiting antioxidants, phytonutrients and anthocyanins.  Raisins contain plenty of calcium, iron, manganese, magnesium, copper, fluoride, zinc and flavonoid compounds such astartaric acid, tannins, catechins. These all come together with inulin and fibre to further aid in ensuring smooth bowel movements through their gentle laxative function. Find different types of raisins in an online wholefood store You can easily find raisins in the grocery shops. However, they offered a limited selection of them and no organic options. If you look to buy raisins online, you will discover there are a few types and varieties of these tiny sweet delights. Buy organic raisins instead of conventional to avoid chemicals and preservatives.  From the health benefits point of view, all raisins are equally good. The difference is rather in colour, shape, size and taste. Black Raisins Black raisins are one of the most common types of raisins. Black raisins are dried or dehydrated dark grapes. Size ranges between 1.5 cm and 2.5 cm. As they become drier, their colour even darkens. Black raisins are fleshy and chewy.  <str...

What are raisins? Raisins are a type of dried fruit. They are actually grapes that have been dried in the sun or dehydrated.  Despite their small size, raisins are very healthy and nutritious. They are packed with energy as they are naturally sweet and high in sugar and calories, and essential nutrients.  What are the health benefits of raisins? Raisins are a very healthy snack. But they should be eaten in moderation, as they are high in sugar. Half of a cup of raisins contains about 47 grams of sugar and 217 calories.  Raisins are rich in dietary fibre, minerals and vitamins. They are a good source of iron and calcium. Calcium helps prevent the development of osteoporosis and keep your bones and teeth strong.  Half of a cup of raisins contains 1.3 milligrams of iron. Iron is vital for making red blood cells and helping them carry oxygen to your body's cells. Fibre can also help to lower bad cholesterol levels. Raisins also contain boron. Boron works with vitamin D and calcium to keep your bones and joints healthy. Raisins are an excellent source of antioxidants. Antioxidants help remove free radicals from your blood and may prevent damage to your cells, keeping you at lower risk of some diseases like stroke, heart disease and cancer.   Can raisins help digestion?  Raisins can help digestion and relieve constipation. These dried fruit...

What are macadamia nuts?  Macadamia nuts are actually a type of seed from a Macadamia tree. The nuts are often roasted, salted, and used in chocolates, baked goods and confectionary.  They contain 73 percent of fat, and are a great source of vitamin B. calcium, phosphorus and iron. A ripe macadamia nut has a chocolate brown husk and inside. White inside of the husk means the nut is not ripe. A ripe macadamia nut is dry and will come out from the husk easily. Like most other nuts, macadamia nuts are rich in nutrients that are beneficial for our health.      Where are macadamia nuts from? Macadamia nuts are evergreen  tree nuts nati ve to Australia. Today, macadamia trees are grown in various places around the world, such as New Zealand, Hawaii, Brazil and Costa Rica.   What are the health benefits of macadamia nuts? Macadamia nuts are rich in healthy fats, minerals and vitamins. They contain good amounts of dietary fibre, protein, manganese, thiamin, and copper.  They  are also high in monosaturated fats (80% of their fat), which may lower cholesterol levels and protect you from heart diseases. Macadamia nuts are low in carbs and sugar but contain fibre, which can benefit your digestion and gut health. This fibre can act as a prebiotic, which means it helps feed the good bacteria in your gut.  Macadamia nuts contain antioxodants - flavonoids and tocotrienols that have...

Missing some sunshine this winter? When it's gloomy, dark and cold, you can add some warmth to your diet by eating citrus fruits! They are now in season and therefore more affordable.  These colourful and fragrant fruits are not only delicious, sweet, juicy and refreshing but they are also packed with powerful health benefits.  Citrus fruits are a great source of vitamin C, flavonoids, and fibre. They play an important role in preventing conditions like diabetes, cancer, and neurological disease. They will boost your immunity and keep you protected from some seasonal diseases. They may help you reduce inflammation, improve gastrointestinal function and overall health.  Where do citrus fruits come from? Citrus fruits are thought to have originated from Southeast Asia. Known since ancient times as citron, a popular fruit among local groups who used them in different religious ceremonies and festivals. The name citrus comes from the Romans. Over the centuries, other hybrid citrus species have originated from the citron. Today we can enjoy different types of oranges, lemons, limes, grapefruits, tangerines, mandarins and others. The prefer warmer climates, so in Europe they grow mainly in Italy, Greece, Spain and Portugal. What is the citrus peel used for? The rond of delicious fruits is rich in oils and very fragrant so they are as a flavour and fragrance to cakes, desserts, coffee and tea. The peel of citrus can be used for sweet and savoury dishes. The most popular are the orange peel and lemon peel.  Many of the citrus fruits can be eaten raw or juiced.  The fleshy interior contains amazing nutrients and phytochemicals that give those fruits their medicinal qualities. Vitamin C Citrus fru...

What to eat or when to eat? What is the best time for dinner? Shall I have breakfast as soon as I wake up?  We used to think that the timing of meals was crucial when going on a diet and trying to lose weight. Restricting meal times and intermittent fasting has become a popular method to lose weight in recent years. However, a new study published in the Journal of the American Heart Association claims that the timing of meals may not have as big an impact on weight at all.  The researchers investigated the portion sizes and eating times of 547 participants, monitoring their health and weight over the course of six years. The study result shows no association between the time of the day in which people had their meals and their weight.  Meals timing not so important The researchers found no association between restricting eating times and weight loss, said Dr Wendy Bennett, an associate professor of medicine in the division of general internal medicine at Johns Hopkins School of Medicine, the study author.  It didn't matter when people ate after waking up, how long they ate throughout the day and how late they had the last meal. The size of the meals matters  What mattered was the size of the meals. Smaller portions were associated with weight loss. Timing meals, however, can be helpfu...

Following a healthy plant-based has many benefits for your body. A healthy plant-based diet is rich in vegetables, legumes, whole grains, and nuts. According to new research, this kind of food can reduce the risk of bowel cancer in men by more than a fifth. The study conducted by scientists from a South Korean university involved nearly 80,000 US-based men aged 60 on average. The participants were asked how often and how much they consumed certain foods and drinks from a list of more than 180 items. Scientists grouped the foods into different categories. The healthy plant-based foods included whole grains, veggies, legumes, pulses, fruits, nuts, vegetable oils, tea and coffee. The less healthy plant-based foods listed more processed foods, including fruit juices, refined grains, added sugar, starchy veggies like potatoes, added sugar and animal-based foods such as meat, eggs, fish and dairy. The study participants indicated the size of portions and frequency of eating certain foods. The researchers divided the daily consumption per 1,000kcal into quintiles, from the largest daily amount to the smallest. The study results show that those who ate a lot of healthy plant-based foods had a 22% lower risk of bowel cancer than those who ate the least of plant-based foods. “Colorectal cancer is the third most common cancer worldwide and the risk of developing colorectal cancer over a lifetime is one in 23 for men and one in 25 for women,” said the study author, Jihye Kim from Kyung Hee University, South Korea. “Although previous research has suggested that plant-based diets may play a role in preventing colorectal cancer, the impact of plant foods’ nutritional quality on this association has been unclear. Our findings suggest that eating a healthy plant-based diet is associated with a reduced risk of colorectal cancer.” “We speculate that the antioxidants found in foods such as fruits, vegetable...

According to new statistics from YouGov, almost three-quarters of Britons (73%) say they eat meat. The number of meat eaters is higher in men. Eight in ten men in Britain (80%) describe themselves as meat eaters, compared to two-thirds of women (66%).   What is a flexitarian diet? Among other diets practised in the UK, flexitarianism has recently gained the most popularity. A flexitarian diet is a mainly vegetarian diet with occasional meat or fish meals.  Currently, flexitarians account for one in eight (12%) of the British public (8% of men and 15% of women), while 6% say they are strictly vegetarian. Pescatarians account for 3% of the population, while 2% of Brits say they follow a vegan diet and lifestyle.    Plant-based diets more popular among younger generations Plant-based diets are more popular among younger generations. Only 53% of 18 to 24-year-old Britons describe themselves as meat eaters compared to 77% of those aged 45 and over. One in nine of those aged 18 to 24 (11%) consider themselves vegetarian and do not eat any meat, including poultry, fish or shellfish. This number is more than double the share of those aged 55 and over who say they are vegetarians (4%).   How many Brits are vegan? A vegan diet that has become more popular in recent years does not include dairy, eggs, fish mean or any other animal product.  ...

  If you are trying to go vegan this January, you may wonder if it will cost you more than a regular diet.  In times of the cost of living crisis, when everyone is worried about the prices and looking for savings, this could be something to think about. How to go vegan without breaking the bank?  It is possible to fully enjoy the benefits of a plant-based diet and save some money. With some planning and guidance, going vegan doesn't have to be more expensive than other diets. Here are some tips on how to make a vegan lifestyle more affordable.    Buy more whole foods Whole foods are not only very healthy but also more affordable than processed and packaged foods. When you buy dry legumes such as lentils, beans, pulses and grains such as oats, rice, quinoa or couscous, you will be surprised that they are really cheaper they are than their pre-cooked canned version. They offer you incredible health benefits and are a great source of protein. Don't be scared to use them - start adding them to your soups, stews, pasta and salads to replace meat. They will help you save money for your family budget and keep the doctos at bay.    Buy in bulk Buying in bulk is a great way to save money when following a vegan diet. It is cheaper to buy bulk-buy whole foods such as beans, lentils and pulses, grains and seeds. These foods are even more affordable when you purchase large quantities. And as they are incredibly healthy, it is good to keep them always at hand. You don't ...

Super easy and delicious pasta made with vegan pesto. Perfect for lunch or dinner!

This comforting soup is made with dried mushrooms, onion, and a bit of dairy-free cream. Enjoy it for lunch with a slice of crusty bread.

  Soybeans  Soybeans are the best source of plant-based protein. Cooked soybeans contain 18-20g of protein per 100 grams (source nutritionvalue.org) They are also high in iron, magnesium, potassium and calcium. The healthiest way to eat soybeans is by cooking edamame (fresh or frozen). Other soy products include soy milk, tofu and tempeh.    Tempeh Tempeh is a traditional food staple originally from Indonesia. It's made from cooked, fermented soybeans. It can be cooked, marinated, covered in crumbs, fried, or roasted, which means it t can be used to replace meat in everyday meals. It is a compact product and contains a lot of protein -  19 g per 100 grams. The protein in tempeh includes nine essential amino acids. It is also a source of fibre, iron, calcium, magnesium and phosphorus. Tempeh helps promote gut health and bone health. Check labels, as the nutritional profile of tempeh from different brands may vary.      Tofu  Tofu is another amazing product made with fermented soybeans milk, specifically soybean curds pressed together. It contains 8 grams of protein per 100 grams. Tofu is also a great source of calcium, iron and magnesium.  Tofu doesn't have much flavour, but it can be quickly marinated and cooked with different herbs and spices. It can be incorporated into many traditional recipes to replace meat, from curries to b...

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 &amp; vinegar egg replacer This mixture can replace eggs in specific cake recipes, especially chocolate cakes, chocola...

  Plant-based diets are becoming more popular, and scientific evidence proves they are also very healthy. Doctors and researchers claim that eating nutrient-dense plant-based food will keep you away from chronic diseases, including diabetes, heart disease and cancer.    Is it easy to go plant-based? Following a plant-based or vegan diet has never been easier! You can find many vegan products, including meat and cheese alternatives, plant-based milk, dairy-free mayonnaise, protein substitutes, snacks, chocolate and sweets. The quality of vegan cheese and plant-based meats has improved a lot in recent years. It is also easy to find egg replacements.  Keep your kitchen pantry stocked with some tasty plant-based staples, and it will be easy for you to avoid meat and dairy.    What foods do you eat on a healthy plant-based diet ?    Vegetables, fruit and legumes Fresh and frozen vegetables and fruits are the best sources of vitamins and minerals. They are also packed with healthy dietary fibre. Legumes are so high in protein and can be an excellent replacement for animal-based protein.    Tofu and Tempeh Tofu and tempeh are a must-have for vegans. Both are made from fermented soybeans and packed with plant-based protein, making them...

Food lovers aka foodies are those people who simply love to eat. They often love to cook and bake as well. But be   aware, they won't eat anything.    Foodies   often focus on the best quality foods and the best cooking ingredients. So when you want to offer them a gift, let it be the best foods you can find. Foodies will appreciate a Christmas hamper filled with organic produce, vegetables and fruits, whole foods, organic nuts, fermented foods, quality   condiments and pickles, organic olive oil and premium herbs and spices. What to add to a foodie Christmas hamper? Here's the list of products you can be assure, a food lover will love!  Rare whole foods &amp; grains Wild rice, freekeh, kasha Wholegrain pasta &amp; noodles wholegrain pasta in different shapes, Italian pasta, Japanese noodles Organic oils &amp; quality vinegars Organic olive oil is always great gift option for a foodie. The best organic olive oil available on the market are Greek olive oil and Portuguese olive oil. There are also some speciality rare oils such as pumpkin seed oil, hemp oil, avocado oil, sesame seed oil and peanut oil as well as a good quality Balsamic vinegar will make a perfect   addition to a foodie hamper. Organic nuts Organic almonds, macadamia, pistachios, chestnuts, whole walnuts Organic dried fruits Medjoul dates, dried Mediterranean figs, dried apricots, organic prunes, sultanas Premium herbs and spices  Organic herbs: organic oregano, organic Basil, organic rosemary, organic bay leaves, organic thyme, organic sage Organic spices: Ceylon cinnamon, cinnamon sticks, organic black pepper, star anise, cardamon, organic chilli, chilli flakes,  Harissa paste, varieties of miso, green, red and yellow...

This Christmas, instead of gifting sugar-packed and unhealthy fat loaded sweets and super salty snacks, try giving healthier and more nutritious foods. Your family and friends will appreciate having these delicious and nutritious healthy alternatives to Christmas treats. Sometimes little things make a huge difference. Here's the list of healthy Christmas gift ideas. You can make small healthy gifts, or combine some of them in one Christmas wellness hamper. Nut boxes and bundles Nuts are one of the healthiest things you can eat. They are packed with vitamins and minerals, dietary fibre and healthy fats. Buy large bags of nuts online and make mixed nuts bundles as Christmas gifts for your loved ones.  You can roast your own nuts at home and then give them to someone special in a nice box! Such a small gift but when it's made by you it means a lot more. Read more how make roasted nuts at home - recipe here.  Dried fruit boxes and bundles Dried fruits are a very healthy snack option. They are a great source of vitamins and fibre. Buy large bags of fried fruits online and make mixed fruits Christmas boxes and bundles for your family and friends. Choose unsweetened dried fruits to avoid extra sugar! Organic spice bundles &amp; h omemade spice mixes  If you want to spice up the life (and meals) of your loved ones, give them some organic spices. You can buy spices online and make your own spice mixes and spice coatings. The best gifts for Christmas would be mulled wine spice mix and mixed Christmas spice for baking. Check the recipe here. Then you pack it a small glass jar which is perfect for storing spices and wrap it up with a lovely festive ribbon and a gift is ready!  Organic herbs Regular supermarkets usually offer limited selection of herbs in small packaging. If you want to surprise someon...

Super moist and fruity Christmas cake.

Delicious, fluffy, spicy muffins to enjoy after Christmas dinner.