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Can drinking a couple of cups a day of coffee protect you from early death? More scientific evidence claims that moderate consumption of coffee is good for your health. The new study results show that drinking two to three coffee cups daily can protect you from cardiovascular disease and early death.   According to a study published in the European Journal of Preventive Cardiology, coffee significantly lowers the risk of coronary heart disease, congestive heart failure and stroke for different types of coffee. Only ground coffee and instant coffee with caffeine reduced the risk of arrhythmia (irregular heartbeat). The researchers said that decaffeinated coffee did not lower that risk.   The latest study is based on data from the UK Biobank. This research database contains information about the coffee consumption preferences of nearly 450,000 adults in the UK.    The participants were free of arrhythmia or other cardiovascular disease at the beginning of the study. The scientists divided them into four groups: those who drank caffeinated ground coffee, those who drank decaffeinated coffee, those who chose caffeinated instant coffee, and those who did not drink coffee at all.   The researchers examined medical and death records for reports of arrhythmia, cardiovascular disease, stroke and death after over 12 years and adjusted them for age, diabetes, ethnicity, high blood pressure, obesity, obstructive sleep apnea, sex, smoking status, tea and alcohol consumption and they found all types of coffee, including decaffeinated coffee were linked with a reduction in death from any cause.   Participants ...

The industrialisation of the food system, technology and globalisation have led to a transition in our food habits.  The dietary patterns worldwide are becoming more processed and less diverse. Ultra-processed foods are now dominant in the global food supply.  Today, the UK population's diet is mainly made up of ultra-processed food. Statistics show that between 60 and 70 per cent of the average adult's diet is ultra-processed food.    What is the difference between processed and ultra-processed food?  Humans have been processing food since ancient times. Because food was precious for our ancestors, they developed natural methods and techniques to preserve food for longer and avoid food waste. They used to make flour out of grains, dry the fruits, ferment the veggies, and keep the meat in salt; all of that allowed the early humans to have food safe to consume for longer and available in winter months when they couldn't grow the crops. Today, we have an abundance of food; we buy too much of it, don't care about the quality, and sadly, we waste a lot. There are three types of food: whole food (unprocessed), processed food and ultra-processed food.  Whole food is totally unprocessed real food like vegetables and fruits, milk, etc. Naturally processed food can be fermented vegetables (like kimchi or pickles); processed food is made with natural food ingredients, for example, butter made with milk, bread tradi...

High in fibre, packed with antioxidants, tasty and easy to make! Try this delicious breakfast muesli bowl. 

Looking for a healthy and refreshing summer dessert or a delicious breakfast? This one is for you! 

Try this very tasty lunch bowl - packed with plant-based protein and iron.

This watermelon and coconut water drink is easy to make and will help you to cool down on hot summer days.

Another summertime pizza to make at home! This pizza recipe features pears, walnuts, cashew and fresh rocket salad leaves, mixed with a bit of sweetness of agave. Top it with vegan blue cheese for an extra sophisticated flavour. 

This simple and delicious pizza is great for summer days! It uses a simple and quick pizza dough, fresh cherry tomatoes and basil. Check our Easy pizza dough recipe made with best quality pizza flour. 

Quick and easy pizza dough to make at home. All you need is good  pizza flour, some water, dry yeast and salt.  This recipe makes 2 pizzas (30cm).

This Beans and rice salad is hearty and healthy! It can be made ahead of time to eat alone or to go with whatever you are serving. It is also perfect picnic or barbecue food in summer. 

Super healthy, simple salad made with spinach, blueberries, crunchy walnuts and hemp seeds. Great with a creamy yoghurt dressing. Rich in antioxidants, fibre iron and magnesium. 

Healthy and nutritious summer salad with quinoa, pumpkin seeds, sunflower seeds and flaxseed. Perfect for lunch! 

This is a vegan version of a popular classic salad made with rocket, and blue cheese. We chose dairy-free cheese for this one, agave instead of honey and nooch instead of parmesan. It tastes just like the real thing. Simply delicious! 

Flavours make the food pleasurable.  Herbs and spices offer fantastic health benefits and carry aromas that help you elevate your dishes to another level. They are essential ingredients in international cuisines and bring genuinely authentic taste.   By adding them to your food, you can taste the world's flavours without moving from your kitchen. If you cook at home, it is worth having a collection of herbs and spices always at hand. They have a long shelf life, and you don’t need to worry they will go off. Home chefs who know basic spices and herbs can combine them to create some incredible new seasonings and flavours. These are some of this year’s popular combinations with ingredients and uses that can make your cuisine spectacular. Sumac Sumac is the most popular seasoning in Iran, after salt and pepper. It's a powder ground from the dried fruit of the Sumac shrub. It has a lemony, sweet and sour flavour, and you can use it for everything from salads to stews.  Za'atar Za'atar is a Mediterranean seasoning made with sumac, organic dried thyme , toasted sesame seeds, organic oregano , cumin, black pepper, marjoram, salt and a little lemon zest. It has a fresh, earthy and zesty flavour. It's great to sprinkle on bread, chips, plant-based cheese, nut cheese , salads, veggie...

Easy, nutritious and low-calorie and chickpea salad. Made with bell pepper, cucumber and fresh mint dressing - perfect for lunch or dinner.

The humble lentils have many superpowers! It's time we give this legume the respect it deserves.  Lentils contain a lot of protein and more iron than meat. They are also packed with essential vitamins, including B vitamins, minerals like phosphorus and dietary fibre. What more? Well, they are very easy and fast to cook, easy to store, and you can keep them in your cupboard for a long time.  Where are lentils from? Lentils are the edible seeds of a legume plant Lens culinaris or Lens esculenta.   These amazing seeds have been known and admired by humans for centuries. The archaeological evidence suggests that humans collected wild varieties of this pulse over 13,000 years ago. Historically, lentils were domesticated in the Fertile Crescent and then spread to Europe, the Middle East, North Africa and North India. Ever since they have sustained millions of people in different areas of the world as a great source of protein and nutrients.  Today, lentils have hundreds of different varieties cultivated around the world: in France, Le Puy lentil s; black lentils in the Middle East; beluga in North America; and in India, red lentils , <a href="https://wholefoodearth.com/p/wholefood-earth-organic-brown-lent...

1. Plant-Based food and drink The plant-based diet is now mainstream. People are reducing meat and dairy consumption and embracing plant-based foods for health and environmental reasons.  Young people are driving this plant-based food trend. They are aware of the impact meat consumption is having on the environment and how animals are treated in animal farms. In fact, the number of those identifying themselves as "vegan" has increased significantly in the U.K., especially among millennials and Gen Z. Large and small food companies recognise the need to cater to this growing audience and offer meat and dairy replacements and alternatives - plant-based milk, plant-based meats, dairy-free yoghurts, vegan chocolate, snacks, and condiments. Brands are innovating their products, and today you can easily find plant-based meat alternatives and vegan cheese that perfectly mimic their traditional counterparts in looks, taste and texture. More and more restaurants have been updating their menus to provide vegan and vegetarian options.  Plant-based products to try on your menu and easy replacements:  Look for meat-free burgers and sausages (made with plant-based protein from soy or pea) to replace traditional meat in your dishes Plant-based milk and yoghurt (made with oats, almonds, soy, rice, coconut and nuts) for morning cereals and coffee (try barista oat milk) Go for dairy-free nut-based cheese to replace fatty dairy cheese (try cashew-based camembert will satisfy all your c...

Super tasty and nutritious warm salad for colder days. Packed with protein and flavour! 

Missing some sunshine this winter? When it's gloomy, dark and cold, you can add some warmth to your diet by eating citrus fruits! They are now in season and therefore more affordable.  These colourful and fragrant fruits are not only delicious, sweet, juicy and refreshing but they are also packed with powerful health benefits.  Citrus fruits are a great source of vitamin C, flavonoids, and fibre. They play an important role in preventing conditions like diabetes, cancer, and neurological disease. They will boost your immunity and keep you protected from some seasonal diseases. They may help you reduce inflammation, improve gastrointestinal function and overall health.  Where do citrus fruits come from? Citrus fruits are thought to have originated from Southeast Asia. Known since ancient times as citron, a popular fruit among local groups who used them in different religious ceremonies and festivals. The name citrus comes from the Romans. Over the centuries, other hybrid citrus species have originated from the citron. Today we can enjoy different types of oranges, lemons, limes, grapefruits, tangerines, mandarins and others. The prefer warmer climates, so in Europe they grow mainly in Italy, Greece, Spain and Portugal. What is the citrus peel used for? The rond of delicious fruits is rich in oils and very fragrant so they are as a flavour and fragrance to cakes, desserts, coffee and tea. The peel of citrus can be used for sweet and savoury dishes. The most popular are the orange peel and lemon peel.  Many of the citrus fruits can be eaten raw or juiced.  The fleshy interior contains amazing nutrients and phytochemicals that give those fruits their medicinal qualities. Vitamin C Citrus fru...

What to eat or when to eat? What is the best time for dinner? Shall I have breakfast as soon as I wake up?  We used to think that the timing of meals was crucial when going on a diet and trying to lose weight. Restricting meal times and intermittent fasting has become a popular method to lose weight in recent years. However, a new study published in the Journal of the American Heart Association claims that the timing of meals may not have as big an impact on weight at all.  The researchers investigated the portion sizes and eating times of 547 participants, monitoring their health and weight over the course of six years. The study result shows no association between the time of the day in which people had their meals and their weight.  Meals timing not so important The researchers found no association between restricting eating times and weight loss, said Dr Wendy Bennett, an associate professor of medicine in the division of general internal medicine at Johns Hopkins School of Medicine, the study author.  It didn't matter when people ate after waking up, how long they ate throughout the day and how late they had the last meal. The size of the meals matters  What mattered was the size of the meals. Smaller portions were associated with weight loss. Timing meals, however, can be helpfu...

This Christmas, instead of gifting sugar-packed and unhealthy fat loaded sweets and super salty snacks, try giving healthier and more nutritious foods. Your family and friends will appreciate having these delicious and nutritious healthy alternatives to Christmas treats. Sometimes little things make a huge difference. Here's the list of healthy Christmas gift ideas. You can make small healthy gifts, or combine some of them in one Christmas wellness hamper. Nut boxes and bundles Nuts are one of the healthiest things you can eat. They are packed with vitamins and minerals, dietary fibre and healthy fats. Buy large bags of nuts online and make mixed nuts bundles as Christmas gifts for your loved ones.  You can roast your own nuts at home and then give them to someone special in a nice box! Such a small gift but when it's made by you it means a lot more. Read more how make roasted nuts at home - recipe here.  Dried fruit boxes and bundles Dried fruits are a very healthy snack option. They are a great source of vitamins and fibre. Buy large bags of fried fruits online and make mixed fruits Christmas boxes and bundles for your family and friends. Choose unsweetened dried fruits to avoid extra sugar! Organic spice bundles &amp; h omemade spice mixes  If you want to spice up the life (and meals) of your loved ones, give them some organic spices. You can buy spices online and make your own spice mixes and spice coatings. The best gifts for Christmas would be mulled wine spice mix and mixed Christmas spice for baking. Check the recipe here. Then you pack it a small glass jar which is perfect for storing spices and wrap it up with a lovely festive ribbon and a gift is ready!  Organic herbs Regular supermarkets usually offer limited selection of herbs in small packaging. If you want to surprise someon...

Healthy, delicious and cosy dessert for winter! With extra fibre from oats and flaxseed, it can be as well a great breakfast option.

Lighter than apple crumble, but same way tasty. Baked apples stuffed with nuts, oats and spice are simply delicious. This cozy winter dessert is very easy to make at home.

Healthy and comforting salad for winter!