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This easy egg-free frittata with is made with simple healthy ingredients: chickpea flour, green peas, courgette, chives and herbs. Delicious, fluffy, vibrant colour -  perfect for summer brunch or dinner. 

Easy and delicious ready-made breakfast. It will also make a great afternoon snack.

  Oats are an understated ingredient that sit at the back of so many cupboards just waiting and hoping to be one day turned into a delicious meal. Oats have a great multipurpose and so many people are unaware of how many great and simple recipes you can make with them.     Porridge/Oatmeal Perhaps the most notable recipe for the use of oats is porridge/oatmeal . Porridge is a versatile meal, that is not specified for any particular part of the day. It can act as an acceptable breakfast, snack, smaller dinner, or even lunch. Depending on how much you have of porridge oats it can act as a lighter or heavier meal. Organic porridge oats can be found ready made in most shops, or packed as rolled oats for plenty of portions so it can be an on-the-go option too. Just mixing oats with water or milk and heating till its simmering and its mostly good to go.   Shapeshifting Breakfast Oats A popular time of the day to enjoy oats is in the morning. With a common sweet touch, breakfast oats tend to have a sweet flavouring to it. Whether it’s turned into a warming porridge, crunchy oats granola, a filling cereal bowl, a healthy, protein packed oat bran, or delicious overnight oats; a little bit of fruit, jam or spread can go a long way in adding that extra bit of...

  Flour is an essential ingredient in many of our households. Flour holds a structure that creates a useful base for many recipes in our everyday cooking and baking. You can count on many kitchens having these quintessential flour types, either: self-raising flour, or plain flour/all-purpose flour . These are winner ingredients for your cakes, doughs, pastas, pancakes, and even sauces. They include grinded wheat, which has some great health benefits. Stone ground flour that is unrefined (organic) includes: fibre, protein, minerals and vitamins. Organic wheat flour is great for your nutritional health for many reasons, but it has other advantages too. Organic stone ground flour is far easier for the body to absorb, and tends to be pesticide free also.   Plain flour/All-purpose flour  This popular flour is a great ingredient for all your general kitchen needs. The easy-to-use product can be used in cooking and baking as it has a mixture of hard and soft wheat for different textures. This is a staple for anyone who likes to jump into the kitchen from time-to-time without having to worry about having every ingredient already in the house. Something to note about all-purpose flour, is that it doesn’t contain the leavening agent that self-raising flour is so famously known for. Therefore, if you’re looking for a flour that will help your breads, cakes, and doughs rise, then you’d need to add baking soda or baking pow...

These no-bake e nergy bites  are easy to make, full of feel-good ingredients, and very delicious!

There is a lot of buzz around ultra-processed foods, warning customers against the harmful effect of eating these foods on regular basis. But what about other packaged foods? Let's talk about foods that are minimally processed or naturally processed. Are they really dangerous? It all depends how they were made and what was added to them. In general, minimally processed foods do not contain ingredients industrially produced or extracted from other sources.  They are considered to be better for your health and that's what you should look for when buying in the online food stores. How do you spot healthy unprocessed foods in the supermarket? Unprocessed or minimally processed foods Unprocessed foods are foods that were not processed in any way in a production plant or factory. They are fresh or naturally dried and all their nutritional benefits are preserved. This  includes whole foods such as fresh and frozen veggies and fruits, dried fruit and vegetables, pulses and legumes, nuts, seeds, grains, flour, mushrooms, herbs, spices, milk and natural plain yoghurt, fresh meat and fish, eggs, pasta, rice and couscous.   Minimally processed culinary ingredients Minimally processed culinary ingredients are products used for cooking that are made in a natural way ...

Super healthy and nutritious salad, packed with protein and fibre. 

What are ultra-processed foods (UPFs)? Ultra-processed foods (UPFs) are cheap packaged foods manufactured in factories using industrial methods and compounds derived from natural food mixed with other industrially formulated synthesised organic substances. Ultra-processed foods contain a lot of saturated fats, salt, sugar and industrial additives, such as sweeteners, artificial flavourings, colourants, emulsifiers, binders, stabilisers, thickeners, gelling agents. and preservatives, which are cheaper than natural ingredients.   How are ultra-processed foods made? Ultra-processed foods are designed to be very tasty (salty or sweet), easy to use (ready to eat) and addictive (so you want to eat more of them) and to have an increased shelf life. UPFs usually have a very long list of ingredients with chemical names you may be unable to recognise, such as E-numbers.  When you see many ingredients on the label, it's most likely to be an ultra-processed product.    How do ultra-processed foods affect health?  In recent years, these unhealthy ultra-processed foods have become a big part of our diets, and they are damaging our health in many ways. Consumption of ultra-processed foods on daily basis leads to many diseases such as type-2 diabetes, high pressure, obesity, heart diseases and cancer.     

For many years, the Mediterranean diet has been considered the holy grail of all diets, but a new study suggests that it has gained serious competition.  Most popular healthy diet in 2024 The latest food trend and eating plan receiving buzz in 2024 is known as the Atlantic diet or the Southern European Traditional Atlantic Diet. Nutritionists and experts say the Atlantic diet, similar to the Mediterranean diet, includes lots of  unprocessed whole foods or just minimally processed foods and offers great health benefits, making it an excellent choice for those who want to follow a healthy lifestyle.   The study published in  JAMA Network Open , analysed data from a six-month clinical trial that looked at the impact of the local diet on 250 families in a rural town in the northwestern region of Spain Galicia for over a year (from March 3, 2014, to May 29, 2015). The researchers discovered that the study participants had lower rates of metabolic syndrome thanks to following the Atlantic diet.  Metabolic syndrome, known as insulin resistance syndrome, is a group of conditions that increase the risk of diabetes, stroke, coronary heart disease, and other health issues. People with metabolic syndrome ha...

Easy and healthy ways to increase your magnesium intake   Why is magnesium so important?  Magnesium is an essential nutrient responsible for the correct functioning of your body.  It can help improve your mood, boost mental health and performance, combat depression, raise energy levels, regulate blood sugar, and even improve your sleep.  What are they symptoms of magnesium deficiency? The symptoms of magnesium deficiency include: insomnia, anxiety, muscle spasms, restless leg syndrome, nausea, low blood pressure, confusion and irritability. These symptoms usually indicate an underlying health condition like thyroid imbalance, gastrointestinal diseases, pancreatitis, diabetes and kidney disease. How do you get 100% of magnesium daily? There are many magnesium supplements available on the market, but you can get it naturally from eating more healthy foods. In fact, most people get magnesium from a healthy, balanced diet.  If you are concerned about a magnesium deficiency, you may consider increasing magnesium consumption by incorporating more ma...

This warm Ashwagandha tea will help your body adapt to stress and feel more relaxed. 

Hibiscus flowers Hibiscus is a small tree with beautiful, large, colourful flowers. It is not known where hibiscus is from, but it grows naturally in Africa and South Asia. There are about 300 species in the hibiscus family, but only a few of them have edible flowers. Most of them are decorative, ornamental plants you can grow in the garden in warmer climates. The edible flowers of hibiscus have been used for centuries for decoration and medicinal purposes. You probably know hibiscus tea, right? This rose-coloured infusion is made with hibiscus tea.   What are dried hibiscus flowers used for? The organic dried hibiscus flowers  are used to make teas, powders, extracts and supplements and in cooking and baking, especially jams, relishes, dressings and salads.    What is the flavour of hibiscus flowers? The taste of hibiscus flowers is similar to cranberry and pomegranate.   It is sweet and slightly earthy.   What are the health benefits of hibiscus flowers?  Hibiscus contains many beneficial compounds for health. It is rich in vitamins A, B and C. It contains flavonoids, phenolic acids, and organic acids, which act as antioxidants.  Hibiscus can help lower blood pressure, stimulate diuretic effects, and reduce high cholesterol. It may help promote weight loss and support heart and liver health. Known for its anti-inflammatory prope...

What is Bombay mix?  Bombay Mix is a classic Indian snack.  If you're looking for a healthy snack on-the-go or want to add some spice to your day, the super tasty Bombay mix will help you through it. I will also make a perfect snack to share at parties or to enjoy with beer. It is what almost everyone loves: spicy and crunchy. Just be aware: it's very moreish!    What is Bombay Mix made with?    The Bombay Mix ingredients can be different, but a typical Bombay mix is usually a selection of fried noodles, legumes and nuts. A traditional Bombay Mix includes fried chickpea flour noodles, roasted or fried chickpeas, dried peas, fried lentils, fried crispy onion, puffed rice and nuts.   What spices are used in Bombay Mix?   Bombay mix is seasoned with salt and spice blend, often made from turmeric, ground cumin, ground coriander and chilli powder.   Is Bombay mix healthy? <div role="button" aria-expanded="true" aria-controls="_QvCvZe3_IZSMxc8P7O6FkAc_39" class="dnXCYb" tabindex="0" jsaction="AWEk5c" jsname="tJH...

What is Ashwagandha? Ashwagandha is one of the most popular Ayurvedic herbs. Also known as, “Indian ginseng” and “winter cherry“ it has been used for thousands of years in India as a natural medicine. It is believed to heal different conditions, from anxiety to infertility and add strength to the body. Organic Ashwagandha helps improve sleep, concentration, energy levels and athletic performance.    In Sanskrit, “Ashwagandha” means “the smell of the horse, " which also refers to its specific scent. The plant's botanical name is  Withania Somnifera . It is a small shrub with yellow flowers native to India and Southeast Asia. The Ashwagandha powder is made from the plant’s roots or leaves.    How is Ashwagandha used? Ashwagandha is used to help the body manage stress and anxiety. It lowers blood pressure and cortisol levels and strengthens the immune system. It may help people who experience stressful situations and suffer from anxiety, insomnia, and even hormonal dysregulation. I...

Easy and healthy protein-packed spread for toasties and sandwiches. 

New research results show that women who’ve survived breast cancer should add legumes like soy and beans , nuts, and whole grains to their diet to prevent breast cancer recurrence. Scientists looked at data from 22 studies that focused on soybeans, lignans (compounds found in seeds and nuts ), cruciferous vegetables (crunchy veggies like cabbage, broccoli and cauliflower), and green tea. They also looked at the effect of phytonutrients found in these foods. The study results were published in the medical journal ‘ JNCI Cancer Spectrum’ .  The research was led by scientists at Johns Hopkins Kimmel Cancer Center at  University in Baltimore, United States. Beneficial isoflavones in soy The study results show that intake of soy isoflavones from soy was linked to a 26% reduction in breast cancer recurrence. The best results came from a daily intake of 60 milligrams -- that's equivalent to half-cup of cooked soybeans, 2-3 cups of soy milk, or three ounces of tofu. The benefit of soy isoflavones in preventing breast cancer death was lower but reduced by only about 12%. That benefit was greatest when women ate about one or two servings of soy products per day. According to the American Cancer Society: "Some studies have suggested that soy food intake might lower the risk of breast cancer comi...

These Hasselback potatoes can be served as a main course or side dish. 

Italian-style ciabatta toasts with dried tomatoes and herbs. You can top them with your favourite seeds or herbs.  These small sandwiches pair well with olives and capers. 

How do you upgrade porridge?  Check our quick and easy tips for an amazing healthy home-made bowl of oatmeal: 1. Make it with nut milk like hazelnut milk, almond milk or cashew milk.  Whether you use it for porridge or an oat bowl pant-based milk made with nuts will enhance the flavour of oats.  2. Add some fresh fruit like sliced banana, apple or berries.  Fresh fruits will bring your porridge to another level. Mixed or topped with fruits, your porridge will provide you with more fibre and essential vitamins (health bomb!).  3. Add some nuts , like almonds, hazelnuts, peanuts, pistachios and more.  Nuts are a great companion to oatmeal. They will make it even healthier (another health bomb!) and give it an extra crunch.  4. Top it with chia seeds, hemp seeds or flaxseed. Seeds are a fantastic topping for nearly every dish. Paired with porridge, they will give it an extra crunch, extra fibre and healthy omega-3 fatty acids.  5. Add some aromatic spices like turmeric, nutmeg, ginger or cinnamon.  Many spices will be great to upgrade your porridge. Start with a bit of cinnamon, then add some turmeric, nutmeg or ginger and create your favourite porridge seasoning. They will make your porridge warmer and add a few health benefits as well.  <span data-mce-fragment="1"...

Suffering from a terrible hangover after Saturday night? Fermented foods like sauerkraut, kimchi and kombucha are the key to cure headaches and nausea related to hangovers. These incredibly nutritious and gut-friendly foods are among the most effective natural remedies that help you recover.   If you partied hard the previous night and are now feeling dehydrated and craving a full English breakfast with a coffee latte or a large soft drink, think of a more healthy breakfast option with the addition of some fermented foods like sauerkraut, kimchi and drink a kombucha of kefir.    These probiotic-rich foods will boost your digestive system health. They contain live bacteria which have a positive impact on the gut microbiome, something which can get damaged with excess alcohol consumption.    Alcohol can be harmful to the gut. It disturbs the short-chain fatty acids, which are responsible for maintaining gut health by reducing inflammation and regulating immune function. In the body, the alcohol is converted into acetaldehyde and later into acetate, which then disturbs the short-chain fatty acids and causes hangover symptoms.    Fermented foods keep the gut healthy and improve the intestinal barrier function, so it is less affected by alcohol. I f you consume fermented foods after drinking, they will help you remove the  alcohol from your body and reduce the hangover symptoms.   A short-chain fatty acid known as  butyrate which is found in some kombuchas, can help restore he ratio.   

Colourful and delicious granola meal - a perfect summer breakfast! 

Whole grain bread, toasted and topped with peanut butter, sliced banana, chia seeds a bit of agave. Kids will love it!

Super nutritious breakfast with granola , fresh figs and plant-based yoghurt.