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It's a delicious dessert that you can have for breakfast :) 

Super tasty and healthy seasonal salad made with fresh ingredients that can be enjoyed for lunch and dinner. 

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

If  you're  still  wondering  why ultra-processed food is  bad  for you, you should read about this 30-year study.   Scientist from Boston discovered that people who eat significant quantities of ultra-processed foods have a slightly higher risk of premature death than those who eat whole foods  like grains, legumes, nuts, seeds and minimally processed foods and  single ingredients foods  like 100% nut butters, and healthy oils.  The research team led by senior researcher Mingyang Song, an associate professor of epidemiology and nutrition at Harvard T.H. Chan School of Public Health in Boston,  looked at  the different studies  from  over a 30-year  long  period.     <p dat...

What is buckwheat?  Buckwheat   is made  from a flowering plant called buckwheat (Fagopyrum esculentum) cultivated for its grain-like seeds.  Buckwheat is not a grain like barley or wheat, from which barley or semolina  are produced .  Buckwheat is made from seeds. The bushes of buckwheat plant reach about 60 cm in height.  T hey have intensely fragrant and small white flowers in summer. From these flowers bees produce  buckwheat honey with a characteristic taste and smell. Buckwheat is a very popular staple in Central and Eastern Europe. It is used in many savoury dishes, similarly to rice and in sweet dishes like pancakes.   Roasted buckwheat health benefits  Buckwheat is a highly nutritious food. In fact, many people consider to be a superfood.  It is a good source of complete plant-based protein, dietary fibre, and energy. The protein in buckwheat is like in meat, it contains all of the essential amino acids that your body cannot produce. That's why it's especially recommended for vegetarians and vegans.  The fibre content is highly soluble so it is great for those with high cholesterol and blood pressure.  Buckwheat is a great source of minerals like   zinc, copper and manganese.  It a...

Enjoy this indulging porridge for breakfast.  

Perfect for summer days, this fruit smoothie can be enjoyed at breakfast or as an afternoon snack. 

Really beautiful version of your everyday porridge. 

In 2024, Brits are eating significantly healthier than in previous year. The change in food habits has been driven in particular by younger generations as food inflation eases. The new polling called Q1 2024 Grocery Eye Report  was commissioned by a market research consultancy Savanta.   The report tracks consumer behaviour every quarter of the year. This year it shows that one third (32%) of UK consumers are ‘feeling healthier’ than in 2023. A number had  significantly increased (7%) compared to results from the same period of 2023.   UK consumers are eating more healthy products (49%), including unprocessed whole foods. More people  (37%) are also cooking from scratch at home more and exercising more (30%). There is an increased consumer interest in superfoods  like and products focused on gut health like fermented foods (40%) such as sauerkraut , kimchi, kombucha and healthy products high in protein (25%), also plant-based protein like beans , legumes, tempeh and tofu . Also more consumers are saying they eat a plant-based diet (+4%) compared to the same time last year. The number went from 8% to 12%, with the largest increases in the youngest generation (under 35 years old).    However, a great number of the UK consumers are still struggling with the budget.  Four in ten (42%) said ...

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 ...

In the last couple of years,  Britain has been facing a  serious  food crisis.   More and more Brits are  being left  with no option but to cut back on the quality of food they consume and look into cheaper  options , which are mainly unhealthy, ultra-processed foods. There is an urgent need to find solutions to the most significant issue, which is healthy food affordability.    Majority of Brits cannot afford health food Four in five (80%) Brits think healthy food is something that everyone should be able to have, yet only 8% believe it is affordable to most people.  The majority of Brits, 68%, say  it's the Government's duty to  ensure that healthy food is available and affordable for everyone despite increasing financial pressures and a worsening food industry.  ...

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

This is a great recipe for a quick breakfast or snack. Crunchy toast with a delicious 1 ingredient hazelnut butter and banana. 

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.     

Hearty and delicious chickpea stew rich in protein, fibre and antioxidants. 

Easy and quick (if you use canned chickpea) wholefood recipe! 

What you eat impacts the planet more than you think. There are dishes that have an especially large biodiversity footprint, or impact on biodiversity.  What dishes are the worst for the planet? Brazilian steak and Indian kidney bean curry are among those with large biodiversity footprint, according to a study published in the open-access journal PLOS ONE by scientists from the National University of Singapore.  Food choices can have significant environmental impacts. Previous research has begun to collect files that identify the influence of specific crops on mammals, birds and amphibians. Cheng and colleagues used this data to estimate how 151 different popular dishes from around the world impact biodiversity. The authors used lists of popular dishes taken from two popular websites standardising each dish to be 825 kCal. They calculated the biodiversity footprint of each dish's ingredient by looking at the richness, conservation status, and range of wild mammals, birds, and amphibians within the agricultural land used for the specific product, and added each ingredient's footprint together to generate an overall biodiversity footprint for every dish. Footprint scores shifted depending on whether the ingredient was locally or globally sourced, and industrially or small-scale farmed.  The top twenty dishes with the largest biodiversity footprints included: meat dishes with beef and chicken: Brazilian steak dishes (picanha, churrasco, fraldinha), salsa verde pork and yukgaejang (a Korean spicy beef and vegetable stew), caldo de pollo (chicken soup) vegan dishes made with legumes and rice: dal (lentil soup), rajma (a kidney bean curry), chana...

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...

A healthy plant-based diet can stop people from snoring, according to a new study. People who eat minimally processed vegan and vegetarian food are less likely to suffer from dangerous  obstructive sleep apnoea (OSA).  People with OSA often snore loudly, their breathing stops during the night, and they may wake up several times during the night. As a result they often feel tired on the next day. D octors say OSA can also increase the risk of high blood pressure , stroke , heart disease and type 2 diabetes. The researchers from Flinders University in Australia conducted one of the first large scale analysis of the link between plant-based diets and  apnoea risk. The research team found that a diet high in vegetables, fruits, nuts, dried fruits, seeds and whole grains may help reduce the symptoms of OSA.  The study included data on 14,210 people who were taking part in the U.S. National Health and Nutrition Examination Survey. Participants were asked to explain everything they had eaten over the last 24 hours. The study participants were asked to explain everything they had eaten over the last 24 hours. The research team analysed this information according to whether people were eating a healthy plant-based diet (diet that includes vegetables, fruits, whole grains, nuts, legume...

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...

Did you know you can make your meal happier, by using organic food ?  The 'Happier Meal’ is a showcase of the nutritional benefits of organic food. The meal, launched by the  The Soil Association explores the science of gut health and the health benefits of shifting to organic whole food ingredients . It aims to inspire people to consider changing an product in every meal to organic. Organic produce have better nutritional profile Multiple studies have proved that due to the production methods the nutritional profile of organic food is different than the conventional non-organic food.  Organic vegetables are higher in antioxidants such as polyphenols because they are not sprayed with fertilisers and pesticides. So they can help boost your immunity in a more effective way.  The Happier Meal was created in collaboration with nutritionists, farmers and cooking experts. This includes celebrity eco-chef Tom Hunt, award-winning nutritionist Michaella Mazzoni and organic farmer Ben Andrews. The guide for Happier Meal is available online and includes both the beef and the vegan burger recipe. If you want to create your own Happier Meal at home just follow the recipe using all the organic ingredients.  The happier versions of the burgers can feature fermented foods, like kimchi  and be enjoyed paired with fermented drinks like kombucha , which support a healthy gut.  Nutritionist Michaella Mazzoni said: "Choosing organic isn't just about wha...

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...