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    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.</...

This low-calorie meal is very easy to make. 

This easy quinoa salad with tomatoes and cucumbers will male a perfect lunch meal on a summer day. 

Easy to make, fresh and delicious! 

Food and Longevity As we climb further and further along the path of adulthood, our health becomes more of a worry. Classic conversations with doctors, at the annual check-ups, talk about lowering your blood pressure and your cholesterol; they talk about how you need more sleep and could probably do with exercising more. As we are getting older, the more realistic and rational our perspective becomes. We realise that we are not these immortal beings we thought we were, and suddenly the decisions we make effect our current lives and our future lives. With this being said, making new habits and making changes does not have to be hard or scary. It can be fulfilling and interesting. So, let’s give it a go! Here is our best advice on what healthy foods you can eat to help you live longer.   Fruits and Vegetables Now you can roll your eyes when you read this… But an apple a day does keep the doctor away. And… you should be eating five pieces of vegetables or fruit a day. These wholefoods are packed with vitamins and minerals that work to help your body function. Supporting your weight, muscles, energy, and especially your digestive system. As a whole, fruit and veg include far less saturated fats and cholesterol, which you only need in small doses to maintain a healthy diet. Not only do they help with your body as it currents stands, but fruit and vegetables also help your future frame. These foods help prevent lots of health risks because of how nutrient-dense they are. Some of the risks they help prevent...

 In the world of healthy living, scientific professionals have concluded that sugars could be more harmful that we initially thought. Growing up we were told to intake sugars in moderation. We were told that sweet treats were fine, as long as it wasn’t the main portion of our meal… That sugars were fine as long as we brushed our teeth well… That sugars were fine and a great distraction technique to get our children to do as they were told… That sugars were fine as long as we kept a healthy lifestyle. Sugars were never the main evil. But are they now though?   Sugar and its benefits Now of course, sugar isn’t 100% bad for you. We all use some sort of sugar in our diets for distinct reasons. Sugar can be a major source of energy for the cells around our body. Pulled straight from the bloodstream, sugar is used for brain fuel and physical energy.   Why is too much sugar bad for you? If we look at the classic health issues that sugars cause, we come across problems such as: diabetes, weight gain, acne, heart disease, fatty liver, mood and hormone changes, cavities, and high blood pressure. This list alone, should make people consider the amount of sugar going into their diet. Any of these additional issues can have a dramatic effect on people’s everyday experiences, and it can be hard to reverse the damage once its done. But its not that simple. Living in the contemporary, convenient twenty-first century, we have simple and easy meals that are pa...

  When defining the concept of whole foods , we are looking at 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 additives. They are as natural and as organic as we can get in the food world. Some of these food staple examples include fresh vegetables and fruits, dried fruits, frozen fruits, natural (unflavoured) yoghurts, fish, legumes, pulses, organic nuts , whole grains (barley, oats, brown rice), beans, eggs, and cheese. Working off a whole foods diet may also include limiting, or dodging animal based products or foods with large amounts of fats, sugars, and salts. Why are whole foods so beneficial for our health? As one would assume, whole foods come with plenty of advantages. Whole food products work with your body and can help you intake a good amount of key nutrients and minerals to keep you in optimal health. Interestingly, these products contain phytochemicals (linked to the natural colouring found in vegetables, fruit, and other foods) which contain beneficial resources for the body, that vitamins and minerals can’t necessarily produce, making it a great added bonus for those accumulating whole foods in to their diet. Phytochemicals have been linked to things like lowering body mass, lowering the risk of vascular diseases, and lowering the future risk of some cancers. <b...

  Cooking is a creative, every day activity that can be a great way for you to unwind. It can be a prodigious source of finding your independence and imagination. It can be therapeutic and a lovely way to express yourself. Cooking can also be incredibly inconvenient. When you have finished a busy day at work, or had a chaotic weekend, perhaps one of the last things you want to do, is cook a hearty meal from scratch. In saying this, here are some hints and tips on some essential pantry staples to allow any, and every cooking journey in your kitchen to be convenient, stress free, and easy.   The history of canned foods During the eighteen hundreds tin-coated canned products were introduced as an alternative to bottles. The multifunctional, robust cans were quickly a hit in the British Royal Navy, as the food supplied lasted many months and could be moved in great quantities. They also became popular in New York, USA to sell meats, fish and fruits in local markets. However, the trend didn’t pass on until the late eighteenth hundreds when Gail Bordon invented the highly acclaimed condensed milk . During the second world war, home canning, and preserving food in jars became extremely popular. The concept became a patriotic idea through communities and was heavily suggested by the government for conserving food during rationing periods. The start of vegetables in cans only grew to more and more types of food. Benefits of canned food Through history, <a href="https://wholefoodearth.com/c/canned-vege...

What to do when poppy seeds taste bitter? How to save the bitter taste of poppy seeds so you cans till use it for baking? What to do when your poppy seeds taste bitter? Don't throw it to the bin, you still can fix it.  How do you use poppy seeds? Poopy seeds are known for their distinctive taste and crunch.  Poppy seeds are a nice topping for your baked goodies, like breads, muffins, cupcakes, croissants . We cannot imagine pretzels without it, right?   Are poppy seeds healthy?  Poppy seeds are rich in important nutrients. They are a great source of unsaturated fatty acids, calcium, magnesium, zinc, copper, potassium, and iron. The also contains vitamins B, vitamin A, D.    How to save bitter poppy seeds?  Bitter poppy seeds can destroy every dish. To avoid the unpleasant bitter taste, remember to wash your poppy seeds with cold water. Let them stay in water for about 15 minutes. Next step is to  wash the poppy seeds in hot water or milk. At the end of the process you can add a bit of vanilla or almond aroma that will add a pleasant smell and taste.  If you want to use the poppy seeds for cakes and desserts, you need to cook it.  Cooking poppy seeds Cook it with fresh water or milk for about 20-30 minutes on low heat. Stir slowly all the time so it doesn't burn.  Drain the poppy seeds from all the excess liquid.  The poppy seeds will become humid mass which is ready to be used for cakes. Thanks to this the poppy seed ...

When we look at the word Risotto , many of us will think of its appearance on a restaurant menu. It begs the question, of how many people actually consider what it actually contains, or how it is actually made. Risotto, funnily enough, is quite a simple and convenient meal that is packed with flavour and fullness.   Where does Risotto come from? Risotto is a traditional Italian rice cuisine that has simple, but specific ingredients. Risotto has deep roots in northern Italy where there lay plenty of rice fields. There are early recipes that go all the way back to the 14 th and 15 th century, with many Italian recipes, including rice mixed with eggs and meat and then being boiled in broths. Perhaps this is where the concept began?   Cooking Risotto The rice dish is created through heating rice in a combination of liquids and every so often adding more and more of them, till the rice has completely absorbed everything.   What Broth to Add? In terms of what consommé you create for a risotto, it all depends on what flavour you are going for, and/or perhaps what wine you might have in the cupboard. If you are trying to make a traditional version of the dish, it is important to start with white or red wine when absorbi...

  What is Barley? On first glance ‘ barley ’ doesn’t seem like a word that many of us have heard of, or relate to in our day-to-day life. However, barley is the fourth most common grain used across the world. After wheat, rice, and corn, barley is the next grain used in many of our foods and drinks. Barley comes from a cereal plant and can grow in many climates. Hence, why it’s turned out as quite a popular grain.   Where is it from? Originating from northwestern Europe, Egypt and Mesopotamia, Barley was one of the first grains found in ancient civilisations. Now, predominantly grown in western Asia and northeast Africa, Barley is used hugely across countries all around the world.   How is it grown? With adequate care, barley is fairly simple to grow (in the right climate that is). Barley comes in two different flower types, used for different reasons. Six-Row Barley Six-row barley has three spikes on each notch that contain little florets that eventually turn into kernels. This type contains a very high amount of protein, and is therefore used in lots of bulked animal feeds, and as livestock bedding. Two-Row Barley <p data-mce-fragment="1"...

The eco-friendly Planetary Health Diet is made of plant-based protein sourced, fruits and vegetables    This diet has environmental benefits for the planet and health benefits for people   In a new study, researchers said the diet can lower the risk of premature death by 30%   Following a planet-friendly diet of mostly plant-based whole foods like whole grains, vegetables and fruits  reduces the risk of premature death by nearly one-third in people while also dramatically cutting the release of greenhouse gases harmful for the planet, according to a new research. The study was published this week in The American Journal of Clinical Nutrition . The researchers claim the Planetary Health Diet reduced the risk of every major cause of death, including heart disease, lung disease and cancer for the study participants. They add the plant-based diet can also help the environment. Dr. Walter Willett, a co-author of the research and the chairman of the Department of Nutrition at Harvard T.H. Chan School of Public Health in Massachusetts, said in a press release: “Shifting how we eat can help slow the process of climate change. And what’s healthiest for the pl...

Packed with antioxidants and vitamins, delicious refreshing summer smoothie. 

Easy to make purple cabbage salad with corn. 

British kids face an adulthood filled with diet-related illnesses due to an increase in unhealthy lifestyle, poor diet rich in fast foods and ultra processed foods. According to the new  report , babies born today will enjoy a year less good health than babies born a decade ago.  The report was published by a think tank The Food Foundation this week. The organisation is now calling for an urgent action from the British Government as these illnesses are “largely preventable” and spare the kids from suffering in their entire lifetime. The study found there has been a steady increase in obesity, diabetes and malnutrition among young children. Type 2 diabetes among under 25s has increased by 22% in the past 5 years.  Shorter and fatter kids According to the report, obesity among kids who are 10-11-year old has increased by 30 per cent since 2006 and kids are now shorter.  The study also found that the average height of five-year-old kids has fallen year-on-year since 2013. Cheap junk food on the rise  The report authors suggest there is a number of reasons for it including aggressive marketing of...

This creamy mushroom risotto is made with organic arborio rice, dried mushrooms, onion and aromatic thyme. 

Popcorn Homemade snack classic! Popcorn is one of the most popular and healthiest snacks you can eat. It is packed with essential nutrients that offer a variety of health benefits. But how healthy it is, it depends on how you prepare it. It is very important to make your popcorn the right way. Try to avoid sugar, caramel coatings, sweet dressings too much salt or oil.    Hummus Healthy and protein-packed chickpeas turned into a delicious paste. H ummus is one of the healthiest spreads you can prepare. Made with cooked and blended chickpea, sesame tahini, olive oil, cumin, garlic, salt, pepper and lemon juice it contains  several important nutrients, including plenty of dietary fibre.    Roasted Almonds Nuts are the healthiest snacks you can eat. Although raw nuts are always healthier than roasted or toasted versions, if you pick roasted once in a while won't do any harm.  Roasted almonds are still rich in healthy fats, protein, and fibre while low in carbohydrates. They also contain  calcium, vitamin E, riboflavin and niacin. The roasted nuts crunchiness pairs better with beer and other drinks.    Olives Olives come in many varieties, and are preserved in many ways in brine, marinated, in oil, there can be even fermented olives.  These small fruits are a great source of healthy fats and fibr...

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.