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Prep time: 20 Mins Cook time: 5 Mins  Serves: 1 Ingredients 300g Wholefood Earth Dark Muscovado Sugar 200ml Water Half a cup Wholefood Earth Rice Flour 100ml Oat Milk 3 Large Eggs If delicate crepes aren’t your thing then why not celebrate pancake day with an American style short stack! Starting off with a versatile recipe for any homemade syrup, all you need is a small pan, sugar and water. On a medium heat you just need to simmer equal parts of your sugar of choice (we’ve gone for rich muscovado) and water, stir frequently and simmer gently without a lid so the syrup thickens and reduces. you’ll have plenty of time to make your short-stack pancake batter in the meantime. Separate three eggs over a large mixing bowl and keep the yolks in a smaller bowl to one side, add 100 grams of sugar to the egg whites and whisk vigorously until you’ve aerated and whipped the mixture into soft peaks, beat your egg yolks and add them to the large bowl and fold them in gently. Add 100ml of milk and half a cup of flour. Whisk gently to get rid of the lumps but be careful not to knock the air out, this is what will give the pancakes their volume. You should now have a nice thick, bubbly batter that's ready for frying! Check on your syrup and remove it from the heat if it's bubbling away. <img src="https://cdn.shopify.com/s/files/1/0027/6008/1477/files/websize-ap-5_240x240.jpg?v=1613128257" alt="" style...

  Prep time: 20 Mins Cook time: 5 Mins  Serves: 1 Ingredients  1 Large Egg 70g Wholefood Earth Rice Flour 140ml Oat milk 100ml Vegan Cream   For the Compote Wholefood Earth Coconut Nectar Sugar Fruit of your choice Pretty and delicate crepes are surprisingly easy so let’s make them a bit more fun with a sweet berry compote. This compote recipe works with most fruit so be as creative as you like, delicious alternatives are nectarine and peach or kiwi. In a small pan simmer your fresh or frozen fruit of choice, (we’ve used blackberries, blueberries and strawberries) and cover with sugar, we’re using coconut nectar sugar. You can add a cinnamon stick or vanilla essence if you want to be extra fancy! <img src="https://cdn.shopify.com/s/files/1/0027/6008/1477/files/websize-cp-4_240x240.jpg?v=1613125766" alt="" style="display: block; margin...

Prep time: 50 Mins Cook time: 10-15 Mins Serves: 2  Ingredients  6 Eggs 180g Wholefood Earth Organic Cane Sugar 150g Unsalted Butter 250g Wholefood Earth Rice Flour  100g Dark Chocolate 100g White Chocolate Strawberry Essence For Decoration Fresh strawberries Strawberry Jam Wholefood Earth Cranberries Wholefood Earth Crystalised Ginger Wholefood Earth Cacao Nibs <span style="font-weight: 400...

Prep time: 45 Mins Cook time: 20 Mins  Serves: 2 Ingredients  Cooked Beetroot with juices 1kg potatoes 1 Large Egg Half a cup of potato starch Roasted Hazelnuts   Salt and pepper Fresh Sage 100g Butter Rocket or Salad leaves Parmesan cheese First thing’s first, fill a medium/large pan halfway with water, add a little salt and bring to the boil, cover with a lid to speed up the process. Once rolling add your unpeeled potatoes and let them cook whilst you prepare the other ingredients. We used a mortar and pestle to grind the roasted hazelnuts together but you can just add them to a sandwich bag and crush with the back of a wooden spoon if you don’t have those to hand. ...

It’s cold Tuesday evening in late January 2021. <span ...

It's nearly the New Year, and many people set themselves New Year's resolutions to help guide them into building new healthy habits. These healthy resolutions often include eating healthier. There's just one problem; most people don't stick to them! In fact, YouGov reports that only about 25% of people stick to their New Year's resolutions. We want you to join the elite 25% who stick to their new year's resolution, so we've made a list of our New Year's tips to help you sticks to your new lifestyle. Stock a Pantry Our first tip is to stock up on some pantry staples . Having a well-stocked pantry has been a significant life-hack this year during the first lockdown, and both for the environment and your wallet. A well-stocked pantry contains at least some grains, flour , oil, vinegar, tinned foods, salts and spices , and nuts and seeds . Having these basic pantry staples in your home makes it less likely that you order unhealthy foods. Using the pantry staples as a foundation, you always have a tasty, healthy meal within reach and you reduce your chances of slipping up and buying that cheeky take-away that you are keen to leave back in 2020. Even if you suddenly crave sweet or unhealthy foods, you could whip up homemade cookies or pancakes in minutes as you already have most ingredients in! A Step-by-Step Change in Diet Going "cold turkey" before you've finished the leftover cold Christmas turkey is an ill-advised decision. A reason many people give up on healthy lifestyle resolutions is that the changes are overwhelming. To prevent this, we suggest a step-by-step change in your diet and lifestyle. If you want a h...

These days, there are plenty of vegetarian and vegan options available for those who wish to stick to a plant-based diet during pregnancy. Plant-based diets are considered safe for pregnant women as long as you get enough nutrition and can even contribute to a healthy pregnancy. The trick is knowing which foods to fuel you and your growing body with. With that in mind, here are some foods that you can eat during your plant-based pregnancy. Tofu and Setian Products During the second (week 13 -28) and third trimesters (week 29-40) Pregnant women, women need to aim for around 70 grams of protein daily. Tofu and Setian products are very high in protein and can contribute heavily to a healthy pregnancy diet. Blend soft tofu into smoothies or cut chunks of tofu up to incorporate into stir-fries or other dishes. You can use Setian as an additive in burritos or vegetable hashes. Lentils Your pregnancy is a great time to load up on those lentil soups and big lentil salads. These complex legumes are ideal for pregnant women because they pack a lot of protein and fibre. Not only will they keep you nice and full, but they also taste delicious and are endlessly versatile. Nuts Nuts are high in protein and good fats, and they are also a hearty source of iron and zinc. Iron is vital for a healthy pregnancy, and you will need to come up with creative ways to incorporate it into your diet if you are not planning on eating meat. Nuts are delicious, and you can enjoy them as a snack, or add them to just about any food you can imagine. Leafy Green Vegetables These nutritional powerhouses will do your body good during your pregnancy. They are packed with all sorts of nutrients that...

Cobalamin (Vitamin B12), a water-soluble vitamin, plays important roles in your body. The recommended daily intake for this vitamin is 2.4 mcg per day for adults. Vitamin B12 food sources include dairy products, fish, meat and poultry. Vitamin B12 is also available on the market as an oral supplement and is added to some foods. For those on a vegan diet, products such as Nutritional Yeast can provide a viable source of B12. Vitamin B12 nasal spray or injections can be prescribed in the treatment of vitamin B12 deficiency.  Deficiency is rare because the human body is able to store vitamin B12 that can be used for several years. However, for those following a vegan diet or vegetarian diet, they can be susceptible to deficiency since plant foods do not contain vitamin B12. Individuals with digestive tract disorders that affect nutrients abortions and older adults are also prone to vitamin B12 deficiency. Here are some of the health benefits of vitamin B12. Helps with Anaemia Prevention and Red Blood Cells Vitamin B12 plays an important role in the production of red blood cells in your body. Low vitamin B12 levels lead to a reduction in the formation of red blood cells and inhibit them from developing properly. When the red blood cells are healthy, they are small and round. When you have a vitamin B12 deficiency, the red blood cells will become larger and oval in shape. As a result, the red blood cells won't be able to move from your bone marrow and go into your bloodstream at a proper rate, which results in megaloblastic anaemia. When you are anaemic, your body does not have adequate red blood cells for transporting oxygen to all your vital organs. This can lead to symptoms such as weakness and fatigue.  May Reduce Risk o...

Did you know cholesterol is vital to us? It gets a bad rap, but this fatty substance, which is in every cell of your body, is used to make vitamin D and steroid hormones. It even helps to make bile, which you need to digest other fats! We get some cholesterol from the foods we eat, but around 80% is made by our very own liver in an impressive 37-step process. What is High Cholesterol? The problems start to emerge when you have too much cholesterol, specifically too much non-high-density lipoproteins. ... Er, what!? ... So, it turns out there are two main types of cholesterol: one is considered good and the other bad. High-density lipoproteins (HDL) is considered good cholesterol, as it gets rid of the bad cholesterol. Non-high-density lipoproteins (non-HDL) is bad cholesterol because when there is too much, it builds up and clogs the arteries. This makes it harder for blood to flow efficiently and can lead to some nasty side effects down the line. Who is Most Prone to High-Cholesterol? It's important to note that anybody can get high cholesterol, however, some people are more prone to it than others. There are some factors which cannot be controlled, but others are lifestyle habits. Those who eat too much-saturated fat, do not get enough exercise and have too much body fat around their middle are at greater risk of developing high cholesterol. Likewise, if you smoke, are overweight or have diabetes, you are at more risk. Unfortunately, there are some risk factors which you can't control, such as your age,...

Many of us took this year’s Working From Home stint to reflect on what we really want and need in our homes. Many started DIY projects. Others moved to a house with a garden. And everyone was suddenly really conscious about what they had in their pantries , cupboards and freezers. The mass-hoarding that happened at the start of the first lockdown was difficult to navigate, but thankfully there are a lot of ways to store emergency food supplies that would have prevented any worry. Here we’ll give you a list of nutritious foods that are easy to store for a long time. Grains and Flours Storing Grains is easy. Grains like bulgur, brown rice, spelt and barley keep well for months in an airtight container and are a great base for most meals. They are also great additives to vegan  or gluten-free diets as many grains do not contain gluten but do contain a whole host of other nutrients to enrich a diet with. Flours, made from grains or things like almonds or soy, also keep really well in a pantry. In a clean, airtight container, they will last for several months. Flour is great to have in stock at all times; those times you crave some late-night pancakes? With flour in your house, you can whip some up in minutes! (Dried) Fruit We all need plenty of fruit in our diets. It contains many healthy vitamins and minerals and fibres. One of the notorious disadvantages of fruit is how quickly fruit goes off, and it is generally not seen as a food great for storage. How wrong we all were. There are so many varieties of dried fruit nowadays, that you never again need to worry about not having fruit in your pantry. Why not stock up on some delicious dried <a href="https://wholefoodearth.com...

In contrast to what the name suggests, heartburn has nothing to do with a healthy heart . Instead, heartburn is a condition where your esophagus - the tube that connects your throat and stomach - becomes irritated from stomach acid. This is often caused by acid reflux. Limiting the amount of acidic food you eat might prevent you from getting another bout of heartburn. Vegetables Green vegetables and root vegetables are great foods to eat when you suffer from acid reflux or heartburn. Vegetables are low in acid which means they will not irritate your stomach. They are also incredibly nutritious which will improve your overall healthy complexion. A great way to integrate these in your diet is through a hearty vegetable soup will give you that boost of nutrients you need to beat that winter dip. Apple Cider Vinegar Apple cider vinegar is simply a miracle worker . Its acid levels are perfect for reducing acid reflux, which causes heartburn. Why not opt for a diluted apple cider vinegar drink sweetened with honey (drink through a straw to protect your teeth!)? You could also use it in dressings, dips, or homemade pickles. As apple cider vinegar has so many health- and beauty uses , it is a must for every pantry ! Oatmeal Oatmeal is a great option for breakfast for those seeking to reduce heartburn. Oats are naturally low in acid, which helps your stomach settle down without acid reflux. Oatmeal  is prepared with water...

Food is a common trigger of gastrointestinal disorder symptoms and by carefully and methodically restricting certain foods, issues such as abdominal pain and bloating can be dramatically reduced and quality of life improved. A diet low in fermentable carbs known as FODMAPS is sometimes recommended for the management of irritable bowel syndrome (IBS) - a common condition that affects the digestive system. In this article, we explain more about what a low-FODMAP diet is, how it works, and who should try it. What are FODMAPs? FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. These long-lettered lovelies are ironically short-chain carbohydrates found in many foods that tend to ferment and increase the amount of liquid and gas in the small and large intestine - making them notorious for the development of flatulence, bloating, and abdominal pain associated with IBS. FODMAPs are found in a wide range of common foods, some of which we have listed below: ·         Oligosaccharides: Wheat, rye , legumes  and various fruits and vegetables, such as garlic and onions. ·         Disaccharides: Milk, yoghurt and soft cheese. Lactose is the main carb. ·         Monosaccharides : Various fruit including figs and mangoes, and sweeteners such as honey and agave nectar. Fructose is the main carb. ·         Polyols: Certain fruits and vegetables including blackberries and lychee, as well as some low-calorie sweeteners like those in sugar-free gum. What is the Low-FODMAP Diet? Knowing that FODMAPs can trigger symptoms associated with IBS, the...

The relationship between food and Irritable Bowel Syndrome (IBS) is a complex one, but when used hand-in-hand with medical treatment prescribed by your doctor, embracing a smart eating strategy can help you to better manage and control your IBS symptoms. In the same way that no two people are completely alike, there is no universal diet that will suit everyone affected by IBS. It is likely that a period of trial and error is necessary while you seek out your own version of some of the more established food regimes. But, with a little patience, you will no doubt find an eating plan that will empower you to keep your IBS under control. In this article, we explain more about the diets which can help ease IBS symptoms and the best foods you can eat if you suffer from the condition. What is Irritable Bowel Syndrome? Irritable bowel syndrome (IBS) is a common condition that affects the digestive system. Symptoms include stomach cramps, bloating, diarrhoea and constipation which tend to come and go and last for differing periods of time. While IBS is a chronic condition that cannot be cured, it can be controlled with a combination of diet and lifestyle changes, and medication. Patients are typically diagnosed with one of three different types of IBS. These include: ·        Diarrhea-predominant (IBS-D) ·        Constipation-predominant (IBS-C) ·        Mixed bowel habits (IBS-M)—i.e., alternating constipation and diarrhoea Benefits of Diets, Lifestyles, and Medicines There's no single diet or medicine that works for everyone with IBS, but there are lots of things that can help manage the condition, including trying to find ways to relax, getting plenty of exercise, and carefully managing your diet. While the exact cause of IBS remains u...

Blood pressure can be a finicky thing. We all know about the risk of high blood pressure, but did you know low blood pressure can be problematic too? In this blog post we’ll explore what constitutes low blood pressure, why you might want to rebalance it, how to reduce your risk long term, some strategies for doing just that. What is low blood pressure? As we outlined in our previous blog post on high blood pressure , blood pressure is essentially the force of blood against the artery walls. Over the course of a day it goes up and down, but when it stays low for a period of time it becomes known as low blood pressure. Your blood pressure consists of two numbers. The first is the systolic pressure, which measures the pressure when your heart pushes blood out. The second number is the diastolic pressure and this one measures the pressure when your heart rests between beats. According to the NHS , low blood pressure is a reading of less than 90/60mmHg. Why might you want to rebalance low blood pressure? The main reason for wanting to increase your blood pressure would be to alleviate symptoms such as feeling lightheaded, weak and sick, along with suffering from blurred vision, confusion and fainting. Unfortunately, finding out why you have low blood pressure can be tricky. There are many causes of low blood pressure including anaemia, stress, vigorous exercise, pregnancy, a number of medical conditions and even some medications. Low blood pressure is rarely solved with medicine, as the NHS states: "simple lifestyle measures or treat...

THIS OFFER HAS EXPIRED   We know. Black Friday sales are a strange cultural phenomenon. The US celebration of the first Friday after Thanksgiving seems like an odd cultural import to the UK; a county which doesn’t celebrate Thanks Giving at all! Since the inception of this informal calendar day, it’s been used by brands a springboard into the Christmas sales. To be fair, what better time is there?  While we here in Great Britain might shun such a card-company-holiday as a cynical attempt to get people down to the shops, we here at Wholefood Earth think there are a few redeeming features. Firstly, sales. Who doesn’t like a bargain? Secondly, the chance for us to say thank you to our customers.  As an extension of our gratitude for entrusting us to help you maintain a healthy lifestyle and a balanced diet through the tribulations of 2020, we're giving you 15% off anything you need to stock up a healthy pantry for a wholesome 2021. For us, 2020 has been a year of change, but our commitments to you remain the same: - Affordable healthy wholefood - Friendly personal customer services - Sustainably sourced products - No toxic pesticides/chemicals That's a promise from everyone at Wholefood Earth, to you. To use the discount...

If you have high blood pressure you're not alone; around one-third of UK adults are dealing with it. The good news is there are ways you can lower your blood pressure through making simple lifestyle adjustments. What is high blood pressure? It’s essentially the force of blood against the artery walls. While this pressure increases and decreases over the day, when it stays elevated over time it becomes known as high blood pressure. Recorded as two numbers, the high number is the systolic pressure which measures the pressure when your heart pushes blood out. Meanwhile, the lower number, the diastolic pressure, measures the pressure when your heart rests between beats. According to the NHS, high blood pressure is considered to be 140/90mmHg or higher (or 150/90mmHg or higher if you're over the age of 80). Meanwhile, ideal blood pressure is considered somewhere between 90/60mmHg and 120/80mmHg. With that being said, it’s worth remembering that what is considered low or high for one person could be normal for somebody else. Why might you want to lower your blood pressure? High blood pressure puts unnecessary strain on your blood vessels and heart, as well as other organs like the brain. It’s a sobering and shocking fact that high blood pressure is the most common and preventable risk factor for cardiovascular disease and is the leading single contributor to all-cause death and disability worldwide. The good news (phew!) is that reducing your high blood pressure, even just a little, can help lower your risk. Foods That Lower Your Blood Pressure While there are medications available to reduce blood pressure levels, lifestyle changes – including eating more and less of certain foods – can help naturally lower it. In fact, diet plays such an important role doctors even have a name for it – DASH: Dietary Approaches to Stop Hypertension. It’s not a specific diet, but a way of eating that sees eaters...

According to British Heart Foundation coronary heart disease causes more than a quarter of all UK deaths every year. Worldwide that rises to a third of all deaths. Though some heart conditions are unfortunately genetic, many are preventable by making healthy lifestyle choices. Smoking, not getting your recommended physical activity, being overweight, and drinking alcohol are all factors that put you at risk of developing heart disease. Healthy eating is a great and easy way to reduce your risk of heart disease. In this article we help you embark on your heart health journey by discussing some foods that will make your heart beat. Foods That Don’t Make Your Heart Skip a Beat Lifestyle contributes significantly to your hearth-health and that starts with your diet. Our bodies need a healthy and nourishing diet to thrive, and certain foods provide just the right nutrition for certain functions. Changing your diet may just be that life saving change you need. Here we have compiled a list with foods to change your current diet into a heart healthy diet. Fruit and Vegetables Fruits and vegetables are an important part of any healthy diet, and contain some essential components that support heart health. Avocados, tomatoes, leafy greens, and edamame beans are a great start to any healthy meal, and they all contain nutrients that your heart will love. These go well with salads, dips, pastas, and tasty brunches, so there is something to everyone’s taste! If you have more of a sweet-tooth, why not try integrating berries into your meals by topping your porridge with some strawberries? Or eating yoghurt with mixed berries for dessert? Berries are incredibly high in antioxidants, which prevent heart attacks and strokes. Whole Grains You may have noticed we love whole grains here at Wholefood Earth , and with good reason. Whole grains are...

Every year, the food industry discovers new fads, new diets, and new ways of delivering them to your table – and 2021 will be no exception. As consumers navigate the feelings of stress and anxiety that 2020 has brought, a new holistic approach to foods is set to emerge. And, as ever, sustainability continues to be at the forefront of everyone’s mind. Exciting stuff, but what else is looking to be a new trend? Domestic Learning to Cook 2020 has been a year characterised by COVID-19 lockdowns and continuous advice to remain indoors. During this time, many people have taken the time to reignite their passion for cooking and baking. From banana bread to delicious homemade meals, nothing’s been off-limits, allowing new-found cooks to improve their skills and try out new recipes. This trend is set to carry through until 2021. And once the new cooking talent gets out there, we’ll all be looking to keep up with the Jones’ at dinner parties! Meal Prepping - The Return of the Packed Lunch Supposing a vaccination is found and distributed at a fast rate, 2021 will see a mass return to the office. But has the world seen the light and, subsequently, the back of the three-pound meal deal? After all, for many of us, it’s been nine months since we last perused the fridge aisle of our local Tesco Metro. It’s not only more economical to meal-prep and create a meal plan by batch cooking, but it provides a greater diversity of choice – as well as better tasting, healthy meals that don’t give you that post 3 pm slump. An extension to the weekly shopping list, but a worthy one. Al Fresco Restaurant Dining Experiences A blend of post-COVID paranoia and scorching weather until 2022 will lead to diners flocking outside to eat. Outdoor restaurants and cafes have always been popular, particularly in summer. But with foodies still likely to be caut...

We’ve all seen Popeye devouring spinach as if his life depends on it when he needs some serious muscle quickly, but have you ever considered why? Here at WholeFood Earth, we believe that Popeye was just incredibly health-aware and realised that he needed some magnesium for optimal performance. Spinach contains a relatively large amount of magnesium, and this seems to be the quick-fix that Popeye needed. Thankfully here at WholeFood Earth , we are a tad more innovative when it comes to nutrients and how to get enough of them in your diet, and we have found a great alternative to canned spinach in the form of sparkling water. Donat Mg is a natural mineral water which contains large amounts of magnesium. It has been used in its native Slovenia for years as a cure to various conditions and as a natural way to boost health and immune systems. It has also been proven to relieve constipation, and people who have been drinking it for years swear to its effectiveness. In this article, we’ll tell you exactly why you need magnesium, and how to get enough of it. Why do we need Magnesium ? Magnesium is one of the many minerals that our bodies need to thrive, and yet it’s often overlooked. One of the reasons that a magnesium deficiency is often not recognised is because the symptoms closely resemble symptoms of other illnesses or conditions, it could even be mistaken with the common flu. Among other things, magnesium helps the body regulate and stabilise muscle function, nerve function, blood sugar levels, blood pressure, and it helps the body make protein. It’s also said to help improve (in)digestion issues. These should be reason enough to make you re-evaluate your magnesium intake, and make amendments if you are falling shor...

THIS ARTICLE HAS BEEN REVISED To find out about  Nutritional Yeast, click here.  "Nutritional Yeast". It sounds almost like a medical supply doesn't it? The sort of thing you'd get advised to incorporate into your diet in order to keep the bowels moving live a nicely flowing woodland river. Either that or perhaps the sort of ingredient you would here being listed off in an advert for fancy yoghurts full of loads of stuff to aid digestion and good health, none of which you will have heard of. Particularly 'good bacteria', whatever that is! However, you would be very much wrong. In fact, Nutritional Yeast is a particularly versatile and snazzy little addition to a vibrant vegan diet , packed full of potential uses and nutritional benefits (the clue is cleverly hidden in the name you see!). Coming in the form of flakes, Nutritional Yeast is actually an inactive form of a yeast strain that is mostly used by bakers to leaven bread and goes by the name of Saccharomyces Cerevisiae. If you don't fancy having to remember such a complicated title, it's also often referred to as 'Nooch', which is far easier to remember, as well as being far pleasant to roll off of the tongue.  Before we get into the uses of this wonderful product, it's important to look into what the benefits of adding Nutritional Yeast into your diet actually are. Many studies suggest that it may well help to lower your cholesterol, give your immune system a boost and potentially even protect you against oxidative damage. Nutritional Yeast is also a probiotic, so despite our jokes about fancy yoghurt in the opening paragraph, will assist with keeping the digestion in tip-top shape, as well as being shown to have helped wit...

As we saw during the onset of the pandemic, having a stocked pantry is not just something of a convenience, it can become quite essential at the drop of a hat. But of course, there are other advantages to food storage. The most enticing? The best pantry items last, on average, four months to a year without spoiling — meaning 1) you always have the building blocks of a health-conscious home-cooked meal and 2) you can say goodbye to impulsively ordering take-out because there’s nothing on-hand. If that sounds like something you’re into, here are the must-have items for a healthy, useful pantry that lasts. Pantry Essentials Nuts &amp; Seeds Satisfying, wholesome and super for snacking, you don’t have to be a health nut (sorry — couldn’t resist) to enjoy this pantry staple. Eating more nuts has been linked to lower risk of obesity, according to a long-term study conducted by the online journal BMJ Nutrition, Prevention &amp; Health. Nuts and seeds (think: chia, flax and sunflower) are good sources of fibre and essential vitamins, minerals and antioxidants. For sweet and savoury mixes, top a green salad with walnuts and raisins (or cranberries, if raisins make you sour) or add sliced almonds and hazelnuts to a chilled cup of yoghurt or chia seed pudding. Naturally gluten- and grain-free, they’re convenient snacks for those with common food allergies (sans nut allergies, of course).  Keep unopened packages for six months past their best-by dates. Dried Fruits Unlike their more finicky counterparts, the vegetable, fruits can be processed in a way that savours their flavour for months at a time. Although fruits are typically high in a wonderful assortment of vitamins and nutrients, water ...