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Beans , whether dried or tinned, are a very versatile and affordable pantry staple. They are also very healthy and nutritious. Beans are a fantastic source of healthy plant-based protein, fibre, vitamins and minerals. You can add beans o soups, stews, salads, chilli con carne and veggie burgers or even make cakes (kidney beans brownie!) What is the best option for you - canned beans and dried beans?   Canned beans Canned beans are convenient, quick and easy to prepare. They have been cooked so you don't need to cook them. They can be eaten straight from the can and added to any dish like a soup , stew, and salad. Canned beans also cheap and even if your local supermarket doesn't stock them, you can easily find organic canned beans in  online stores. Canned beans can be high in sodium because of their salt content. If you are trying to reduce salt consumption, you can look for low-sodium or even no-salt-added tinned beans. Also, draining and rinsing canned beans significantly reduces their sodium content to safe levels.  Some people claim the flavour might ...

Nutrients are the building blocks for health, whether that's making sure your bones are strong or your heart is healthy, they are crucial to a long and healthy life. It can seem difficult to make sure your diet is loaded with enough nutrients to really feel the benefits but eating healthily has never been easier, and these powerful wholefoods are a great way to start improving the nutritional content of your cooking.        Lentils   Lentils should be a staple of any healthy diet, however their high protein and iron content make them particularly crucial to those on a vegetarian or vegan diet. Not only are lentils packed full of protein and vitamins, they are also high in fibre but low in fat and calories making them a great wholefood for those looking to manage their weight.   As well as their health benefits lentils are an incredibly versatile legume, they are a widely used ingredient in Indian, Greek and Mediterranean cooking while also being a great meat substitute in plant based dishes. To prepare lentils, simply soak in water for 20 minutes, then boil them in fresh water for 10 minutes, before simmering them for 30 minutes.    Quinoa   Quinoa is perhaps one of the best known wholefoods in the world and with good reason. Despite technically being classed  as seed, quinoa is a wholegrain that originates from the Andes Mountains, where it has been a staple of South American cuisine for the last 5000 years.  Quinoa is a complete protein, which essentially means that one serving contains all 9 amino acids that humans can’t produce on their own. As well as being protein dense quinoa is a great source of iron, magnesium, potassium, vitamin E and fibre. Because of its many incredible health benefits quinoa...

Homemade sesame seed bagels are perfect to support any topping - chocolate spread, marmalade, cream cheese, salmon - you name it. Toasted sesame seeds add a distinctive nutty flavour. Enjoy for breakfast or lunch! 

This creamy and delicious spread can be enjoyed with crackers, fresh veggies, and toasts. 

The unprocessed food diet , also known as a  whole foods diet , focuses on consuming foods in their natural state , with minimal to no alteration. The premise of this diet is to avoid foods that have been refined, added to, or artificially enhanced in any way. The goal is to prioritize nutrition by eating foods in their most basic, unadulterated forms. What is Unprocessed Food? Unprocessed foods are those that are free from industrial processing or additives. These foods are in their whole, natural form and retain most of their original nutrients. Examples include: Fruits and Vegetables : Fresh, frozen (without added ingredients), or dried without added sugars or preservatives. Whole Grains : Brown rice, oats, quinoa, whole wheat, barley, and other grains in their natural state. Nuts and Seeds : Raw or roasted nuts and seeds, but without added oils, salts, or sugars. ...

Adding even just a few ultra-processed foods to your healthy diet is linked to a higher risk of cognitive decline and stroke, the new study shows.   Sadly, mental health decline may happen even if you are trying to follow a healthy plant-based Mediterranean diet, the DASH diet or the MIND diet.  All these three diets are considered the healthiest as they are based on vegetables, fruits, whole grains, beans, nuts and seeds while eliminating red meat, refined sugar, trans fats and ultra-processed foods.   The new study published in the American Journal of Neurology proves the association of ultra-processed foods with mental disabilities.  According to the study, if you increase your ultra-processed food intake by 10%, it increases your risk of cognitive disablement by 16%.    On the other side, adding more unprocessed foods or minimally processed foods to your diet is beneficial to your general health as it was linked with a 12% lower risk of cognitive disablement.    Ultra-processed foods include meat cuts and slices, sausages, ready-to-eat packaged products like sweets, biscuits, cakes, candies, crisps, instant soups, instant sauces, frozen pizza, ready-to-eat meals, ice cream and fast foods like hot dogs, chips, burgers, sweetened drinks.  Ultra-processed foods are high in calories and contain high quantities of added sugar, salt and fat. At the same time, they are nutritionally poor and low in fibre. Eating them every day leads to many health issues, including weight gain, obesity, type 2 diabetes and high blood pressure, experts say.   Unprocessed foods include fresh vegetables and fruits, whole grains, beans, legumes, eggs and milk. Minimally processed foods include cooking ingredients such as salt, oils, canned foods and frozen vegetables.    Eating more ultra-processed foods such as sausages is linked to a higher risk of stroke and cognitive decl...

Healthy and tasty salad with winter citrus fruit will make a great option for lunch. 

Nutritious and tasty soup packed with healthy plant based protein. 

Hearty and warm lentil soup packed with protein, fibre and vitamins. 

A must have on your Christmas dinner - these roasted Brussels sprouts are bursting in flavour. 

A perfect side dish to accompany your Christmas dinner... or Sunday roast. 

  Derived from the Latin species ‘Spices’ are a type of seasoning predominantly used to add and enhance flavours in different meals. Spices can come from fruits, plants, seeds and bark. They can be used for many purposes as well as in cooking. Throughout history spices have been used in economical trading, decorative dyeing, perfumes and even for medicinal purposes.   Black Pepper  Black pepper corns come from the fruits of the black pepper vine. They hold the strong flavour out of all other coloured pepper corns and can be used hole and ground. When using hole pepper corns, you want to put them in dishes that need lots of flavour- red wine sauces, stews, soups and homemade stocks. The whole pepper corns give off a flavoursome kick, so be careful with the amount you use in your dishes. Ground black pepper is one of the most common types of seasoning and can be used in most savoury dishes. Black pepper is a typical herb (paired with salt) to be sprinkled on top of cooked meals to add to extra flavour for the taste buds.      Cayenne Pepper Cayenne pepper is an adaptable spice that goes well with many savoury dishes. The unusual herb is packed with warmth and spice, but it is also a great flavour enhancer in drinks. The sweet smell can be deceptive to the taste buds, as the pepper has a quick spicey kick that lingers on the tongue. The powder and peppers are known to be used in small amounts as the kick is powerful and lasts a w...

This is a perfect hot beverage for cold autumn evening! 

Delicious roasted veggies with herbs on polenta - easy and healthy dinner for two!  

This warming healthy beverage is perfect for cold autumn and winter evening. 

  Cayenne Peppers are classic red hot chilli peppers used in curries, sauces, dressings, soups, meat and fish marinades. The cayenne pepper derives from the ‘nightshade’ pepper family and produces a relatively spicy flavour. Originating in South America, these peppers are said to have been discovered by the explorer Christopher Columbus, where he brought them over to Europe in the 15 th century. The peppers were quickly experimented with and proved to work well in cooking, by drying and grinding them into a powder, which was then mixed into different edible dishes.   Cayenne in the Kitchen   Cayenne pepper is an adaptable spice that goes well with many savoury dishes. The unusual herb is packed with warmth and spice, but it is also a great flavour enhancer in drinks. The sweet smell can be deceptive to the taste buds, as the pepper has a quick spicey kick that lingers on the tongue. The powder and peppers are known to be used in small amounts as the kick is powerful and lasts a while. The pepper can also be used as an alternative to salt, for those considering their diet and cutting down on their sodium intake.   Cayenne Pepper Dishes   Marinade for Chicken burgers. <li class="l...

Derived from the French word ‘ vin aigre ,’ (sour wine) the solution holds various uses and has been a beneficial item for thousands of years, used in cooking, as a preservative, medicine, and even wellness drink. Today, Vinegar is just as popular.     What Is Vinegar?     Vinegar is made up of either complex carbohydrates (barley, potatoes, rice) or simple sugars (apples, honey, grapes) and is fermented into an alcoholic product (using acetic acids). This acidic bacterium uses the alcohol and oxygen within the vinegar solution to create the memorable sour flavouring that vinegar holds. The process of fermentation can take weeks or even months to create high-quality natural vinegar (some can take up to 25 years). However, with industrialised methods, vinegar can be made and sold in bigger batches and in half the time (take note on any preservatives or additives that come alongside this). Have a look for vinegars in supermarkets, you can even take to buying vinegar online.   Different Types of Vinegar   Red   Red vinegar refers to Red-Wine Vinegar and traditional Chinese Rice Vinegar . Red wine vinegar is ma...

 In the hours we spend awake in the day, sometimes it can be hard to stick to the basic routine of three meals a day. Whether it’s because you’re off schedule, too busy for routine, simply forget, or just aren’t in the mood, snacking can be seen as a quick and easy solution. That is, if it is done correctly. I’m sure we would all love to snack on the sweet and savoury snacks we know and love, all day every day. Who doesn’t love the taste of a chocolate biscuit? Or a sneaky packet of crisps? The cravings are natural, and it is good to treat yourself. And… in all honesty, sometimes you just need the serotonin boost to prop yourself up on a bad day. On the other hand, snacking on your favourite things can lead to more bad than good. Yes, you get a great serotonin boost, but the come down can make you feel worse than before you even ate. Snacking on sugary and salty foods can causes lots of problems with your hormones, weight, sleep pattern, blood sugar levels, and nutrient/mineral intake. It all comes down to the ultra-processing ingredients and emulsifiers that are hiding in the products.   Can Snacks Be Good for You? Now, we are not saying snacking is out of the question. Snacking is not bad for you. There are plenty of sweet and savoury healthy snacks out there, and they have plenty of benefits. Healthy snacks can increase your nutrient intake, sustain and replenish your energy and hunger levels, and even help with muscle recovery. You just have to pick your food wisely. Avoiding foods that has been processed (food that has b...

This healthy smoothie is super filling and nutritious breakfast option for those who don't have time for cooking. Just blend all the ingredients and enjoy! 

Zingy and fresh Lebanese salad - made with bulgur and pomegranate.

Very nutritious, fulfilling, packed with protein and fibre - this salad is perfect for lunch or dinner.  

Great for breakfast or a snack, these baked jumbo oats with fresh peach and cinnamon are delicious.