Search Results

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...

This vegan chocolate cake recipe is probably the easiest of all chocolate cake recipes. No eggs and no butter needed!  Ready in 40 minutes! It takes only 10 min to prepare and 30 minutes to bake.

Super creamy and velvety cauliflower soup recipe ready in 30 minutes! Perfect evening meal on cold autumn days.

Flour is one of the most popular ingredients of many dishes in almost every cuisine.  There are so many different flour types, and they all have different properties, which may be a bit confusing sometimes. What flour makes the best bread? Which flour is great for sponge cake? From wholemeal to plain, here's the list of flours you should stock in your kitchen pantry. Learn more about different kinds flours and enjoy baking and cooking at home.  Wholemeal flour Wholemeal flour is made using the whole grain of wheat, which means the entire spelt grain is processed, including the bran, endosperm and germ. Thanks to this process, the flour keeps its natural flavours and nutrients.  It is more nutritious than white flour, but it's also a bit stronger, heavier and has a more intense flavour. You can store it in a cool, dark, dry place for a few months. Wholemeal flour is especially great for bread making, but wholemeal bread is quicker to perish than white bread.  Finely milled, stone-ground organic wholemeal flour is an excellent ingredient for healthier biscuits, cakes and pastries. Because the wholemeal flower is quite heavy, you can use a combination of white and wholemeal flour if you want to achieve any specific results. It is suitable to use in bread machines and home ovens. It contains gluten.  Buy Organic Strong Wholemeal  Buy Organic Strong Wholemeal Bread Flour (Biobake) <a href="https://wholefoo...

Whether it’s a slice of sourdough with butter or a toast with marmalade, bread is a fundamental part of our diets.  These days bread is not what it used to be.  The quality of bread in supermarkets has been decreasing, and by the way, the s hop-bought bread has almost no substance. It has no weight and virtually no flavour other than sweet, thanks to added sugar. Made with cheap bleached wheat flour and packed in plastic bags, the supermarket bread has no appealing smell and a terrible texture. In the regular shops, it's almost never made fresh but rather baked from pre-made frozen dough.  If you crave crunchiness, you can get crunchy bread in a bakery, but then it will surely cost a lot more, so you will always find yourself compromising flavour or price.  What are the benefits of baking bread at home? It would be best if you considered starting to bake your own bread. You will discover that it can be a source of pleasure, a therapeutic and a rewarding experience. Plus, homemade bread is cheaper than the one bought in the grocery shop and you don't really need any bread making machine. If you're not convinced yet, below you will find some of the fantastic benefits of baking your own bread at home.  Homemade bread tastes better When you make your own bread at home, you choose your ingredients, you decide on the quality of wheat flour you use and you decide when you eat your loaf - warm or cold! Imagine, you can enjoy it fresh and warm straight from the oven. If you use organic wheat flour , your homemade...

This crunchy and delicious bread is easy to make at home! Enjoy it in the morning with butter, jam and marmalade, or in the evening with fresh avocado and fried mushrooms.

You have probably spotted corn flour in our whole foods store, but you may not have known what to do with it. Here, you will find everything you need to know about it and find out there are plenty of reasons to buy corn flour online and stock it in your pantry.  What is corn flour? In the UK cornflour is what in the US is called corn starch - the starch derived from corn grain, obtained from the endosperm of the kernel and ground into a powder. It is fine flour used for sauces and soups and to make corn syrup.  It also a great flour for  cooking and baking.  Cakes made with corn flour will be tender, spongy, and taste of corn flour, but they won't produce the same rise of the dough as cakes made with other flours such as wheat flour or spelt flour.  Is corn flour gluten free? Corn flour is naturally gluten-free, and it's great for gluten-free cakes.   Is corn flour healthy? Corn flour is relatively high in calories. It has 353 calories per 100 grams. It contains 88 grams of carbohydrates, very little protein (0.3 grams) of protein, very little fat (0.1 grams) and no fibre. It also has some antioxidants, vitamins and minerals, including iron (0.7-milligram iron which equals 4 per cent DV) and vitamin A (63 IU of vitamin A, which equals 1 per cent DV), also B vitamins, potassium, magnesium, and several other nutrients. The bad news is that a lot of the nutrients are lost during processing, and because corn contains phytic acid, it is possible that your body can't absorb the nutrients the flour incorporates. Is corn flour good for baking? <span data-preserver-s...

Did you know? Matcha drinks can be made hot and cold! This iced matcha drink recipe is a rich  refreshing beverage made in only 5 minutes and tastes just like in the coffee shop.