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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.

Cocoa covered granola, topped with coconut yoghurt and fresh juicy peaches. 

  ‘Macadamia’ is a type of tree relating to the flowering plant ‘Protea’ and a type of fossilised pollen. The Proteaceae family (Banksia, Grevillia, Persoonia, and Macadamia) was originally distributed in the Southern Hemisphere, and the Macadamia tree was specifically discovered in Southern Queensland, (Australia) during the same time Australia was separating from the mega-continent of Gondwana. The Macadamia nut has become a popular seed in many continents around the world. They are grown commercially in countries such as- Hawaii, China, South Africa, Australia, as well as West and South America.    History of Macadamia The orchard nut has been enjoyed for over fifty million years, and dates back thousands of years by the aboriginal people. Initially called ‘ Kindal Kindali ’ Macadamia nuts were collected and traded between tribes. They were suggested to be a delicacy and were used as ceremonial gifts. Found in the fringes of rainforests, they were prevalent between the native people and animals. The native aboriginals had names such as ‘ Goomburra ’ and ‘ Boomberra ’ for the nuts. In the 1850’s natives showed European botanists the seed and they became intrigued; for years they were confused for chestnuts and black beans. The nut was notably exchanged for tobacco, tommy axes, and rum by European settlers. They were collected and researched by Australian botanists throughout the 1850’s. By 1858 it was named ‘Macadamia’ after scientist John Macadam, the Secretary of the Victorian Philosophical Institute. The first orchard tree was planted,...

How is Potato Starch Made?  Potatoes are well known for their healthy carbohydrates. Also known as ‘Starch’ ( Polysaccharide) , this side of a raw potato can be turned into a completely different ingredient. ‘Potato Starch’ is extracted from crushed, raw potatoes. The starch grain is released from the destroyed cells and either separated through a hydro-cyclone or dried out on its own as a solution. After this process, the once potatoes, become a white, powdery potato flour , full of spherical granules.   Is Potato Starch Gluten-Free?  Since potatoes are a root vegetable, organic potato starch is naturally gluten-free. Gluten is a protein found in the wheat plant and other types of grain, meaning they have no connection to one another. Those who suffer from ‘Coeliac’ disease, or choose to live a gluten-free diet can use potato starch as a wheat-free flour in lots of cooking recipes.   How Does Potato Starch Work? Potato Starch in general, is used to make things like- pasta, bread, tortillas, pastries, noodles, and cereal grains. However, it has other uses too. The ingredient can be used as a thickener (sauces, soups, stews, and desserts) as well as a creamy batter for frying and baking sweet and savou...

This pesto broccoli and walnuts recipe with whole grain pasta is a healthy way to indulge in a big plate of pasta. 

  What is Celtic Sea Salt? Deriving from the coastal regions and estuaries of Brittany, France, Celtic Sea Salt (or Sel Gris as translated in French) is a grey salt, harvested traditionally from solar-evaporated ocean water. Inhabited at the bottom of clay ponds, Celtic Sea Salt has a complex flavouring that naturally enhances the taste of fruits and vegetables. Why is Celtic Sea Salt trending? The artisanal salting technique goes back centuries, linking back to traditions and rituals. The ecosystem has been preserved for many years, making the production very authentic. Over the last few years Celtic Sea Salt has found its way onto social media because of how uncomplicated the processing is. The natural salt has been recommended by influencers all around the world. Creators have invested in the product and have been talking about all of its advantages. Celtic Sea Salt Benefits Hydration By adding the salt to fruits and vegetables, and eating the whole foods (not the sea salt) in large doses, it allows for a larger electrolyte intake, and eventually an electrolyte balance in your body. This, as well as the trace minerals, could help aid the functioning of hydration in your organs, and wash out the toxins in your body. Digestion Celtic Sea Salt is minimally processed compared to other salts; therefore, it contains a l...

Hydrating, refreshing home made ice tea made with hibiscus flower and a hint of lemon.  

This spinach chickpea salad is ready in 5 minutes - ideal for a light summer meal.

Refreshing, hydrating and delicious smoothie made with frozen berries! Ideal for hot summer days. 

    As we swoop into the summer holidays, we are having the odd days where the weather is HOT. In reading the weather forecast, people race around supermarkets looking for BBQ foods and ‘picky bits’ to suit the momentary whisk of heat and sun, all so we can have that happy moment, eating dinner in the garden! As lovely as having picky bits and a Pimm’s in the hot heat are, we need to remember to keep up with our healthy eating habits too. Whilst we enjoy the warmth, it is important to eat whole foods, to keep our bodies energised and hydrated. Eating lighter and fresher foods will benefit your digestion, keep you feeling great, and prevent you from experiencing that sluggish feeling from overeating.   Water-packed Fruit and Veg Now we all know the benefits of eating fruit and vegetables, these wholefoods are packed with vitamins and minerals that work to help your body function. In a previous article, we spoke about how fruit and veg helps support your weight, muscles, energy, and especially your digestive system. However, when we incorporate the heat from a summer’s day into the mix, we are looking at very specific fruit and veg. With a rise in temperature, our body will naturally work to stay regulated, and cool us down when we are overheating. In attempting to do this, our body will sweat, releasing water and salts. It is our job to replenish the water and salts we have lost. Here are some great whole food examples that have a high percentage of water to keep you hydrated:   <p data-mce-fr...

The perfect summery quinoa salad with green cornsalad eaves and pistachios for extra crunch. 

This colourful nutritious salad is packed with protein and fibre. 

  Greek philosopher, Hippocrates first introduced the theory of a person’s ‘diet’ by connecting hygiene, and the body’s dietary intake together. However, it was not until the nineteen century when Englishman, William Banting, first introduced the concept of physical dieting. His process looked at cutting down the amount of carbohydrates in everyday meals and instead indulging more whole foods. For centuries, the mystery of how to get the perfect physical body, as well as perfect physical health has frustrated people. There is always a new trend around the corner, specifying what the real secret is, pushing people onto a new, ‘unrealistic diet’ that does more harm than good. Social media is attacking the mundane with ‘editing’ tools that allow you to completely change pictures from their reality and create a whole new false image. This, on top of naïve dieting trends creates confused people with an incredibly unhealthy view on food and exercise. So, I put this question to you. Instead of wondering what diet you should try out next, think about this- Is it possible to eat healthily without having to consider dieting? Let’s see what we come up with….   Choosing The Right Foods For You If we go back to William Banting’s concept, he encouraged the incorporation of whole foods into the everyday diet. In a previous article, we talked about defining whole foods , these are foods that have either not, or barely been processed or refined. Healthy whole foods are natural products that do not contain any artificial substances or a...

What are Butter Beans? Butter Beans are soft white beans that can shapeshift their flavour to match what you are cooking. In the western world we know this food as ‘butter’ beans because of the distinct creamy taste they have. However, within the countries of South America, these beans are called ‘Lima’ beans, named after the capital city of Peru; where they were first discovered and produced. Lima Beans are a very popular side dish served with ceviche fish in South America. However, the prevalent beans have cultivated into recipes all over the world, and are included in many main dishes.   Benefits of Butter Beans Butter Beans, though creamy in flavour are incredibly low in calories and fat. The ingredient is high in protein and fibre, and can be enjoyed by most diets. Butter Beans are rich in vitamins B-9, magnesium, iron, potassium, and zinc, which all support cell growth, energy production, and your immune system. Remarkably, these beans also class as a prebiotic because of the soluble fibre found in them. This also makes Butter Beans an extremely great gut food because it helps support every day digestive health.   What can Butter Beans substitute? These beans are a super source of carbohydrates as they are fulfilling in a meal, but still small in calories. Interestingly, they can also be a great replacement for meat in plant-based diets and health-conscious diets. This is because they have a very high protein count, and low sugar and salt count. This as a meat substitute, is not only a healthier choice, but an inexpensive choice also.</...