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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...

Replace refined foods with whole foods Forget about pre-made foods, ready meals, white bread, supermarket cakes, biscuits, and crips that are ultra-processed and contain chemicals and additives that are harmful to your body. Instead, replace all this trashy food with whole foods like legumes, pulses, healthy oils , nuts , seeds and whole grains . Swap the white bread for bread made with wholemeal flour. Replace the white flour biscuits with whole grain biscuits. Ditch sweetened processed cereal and choose oats, muesli and breakfast cereal which does not contain added sugar.  <h3 class="aj3...

Are all flowers safe to eat?  There are many edible flowers that are delicious and can be used in cooking,  baking, ice cream, desserts, cold drinks and infusions. However, not all the flowers are safe to eat and some of them may be poisonous.     What flowers are edible? Hibiscus flowers Hibiscus is a large plant with colourful flowers, native to Africa and South Asia.  It has been used for centuries as an ornamental garden plant and for medicinal purposes. Only a few hibiscus species have edible flowers, and people use them to make extracts, teas, and supplements. Hibiscus flowers are mostly used to make a refreshing, red-coloured tea. To do so, just put a piece or two of dried hibiscus flowers into a cup of boiling water.  Other than that, hibiscus flowers can also be used for jams, desserts, relishes, and drinks.  The taste of hibiscus is lightly sweet and similar to cranberry and pomegranate.  Hibiscus contains a huge amount of antioxidants and is known for its anti-inflammatory properties. It can help you lower blood pressure, stimulate diuretic effects, reduce high cholesterol, boost immunity and help with weight management.    Lavender flowers Lavender is a plant in the mint family native to the Mediterranean and Middle East regions. It's mostly known for its beautiful, strong floral scent and calming properties.  Lavender flowers are also a great cooking ingredient. They can be used for both sweet and savoury dishes, giving them a herby, floral flavour and aroma. It makes a perfect addition to cakes, cookies, muffins, and ice cream and can be used to make a...

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...

Plant-based diets rich in protein from whole foods like beans, legumes, and nuts may help women stay healthy as they age, a new suggests. The new study was published in  the American Journal of Clinical Nutrition. According to new research, women who consumed more plant-based protein were healthier and developed fewer chronic diseases.  Researchers discovered significantly less heart disease, diabetes, cancer, and cognitive health disease in those women who included more protein from plants in their diet and ate more vegetables, fruits, whole grains , bread, beans, legumes, and pasta, compared to those who ate less of these products.  The study results show that women who regularly ate animal protein developed more chronic diseases.  Andres Ardisson Korat, a scientist at the Jean Mayer USDA Human Nutrition Research Centre on Ageing (HNRCA) at Tufts University, USA, the lead author of the study, commented, “ Consuming protein in midlife was linked to promoting good health in older adulthood. “We also found that the source of protein matters. Getting the majority of your protein from plant sources at midlife, plus a small amount of animal protein seems to be conducive to good health and good survival to older ages.” “Those who consumed greater amounts of animal protein tended to have more chronic disease and didn’t manage to obtain the improved physical function that we normally associate with eating protein,” he added. The researchers recommend that middle-aged women eat most of their protein from ...

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

This spiced vegan carrot banana bread is moist and full of flavour. It will make a great healhy snack or dessert. 

This easy and quick cous cous salad will make an excellent healthy lunch meal for the entire family. 

What are dried fruits?   Dried fruits are fruits that have been dried in the sun or dehydrated in order to remove water content. It is an excellent way of preserving fresh fruits for longer. Dried fruits are naturally sweet and have a long shelf life.   Dried fruits nutrition   Dried fruits offer a lot of health benefits. They are packed in natural sugars, which makes them energy-dense and high in carbohydrates. They are also high in fibre, minerals, vitamins and antioxidants. Because of their high sugar content, they should be consumed in moderation.    What are the best dried fruits?   Cranberries  Dried cranberries are even more popular than fresh ones. That's because raw cranberries have a very sour taste. Dried cranberries contain naturally concentrated sugars and good amounts of dietary fibre. Usually, they may contain added sugar and some sunflower oil, so they don't stick together.  <span data-...

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...

Plant-based and vegan diets, known for their health and environmental benefits, have been increasing in popularity in the last few years. New Year's is a good opportunity to change your lifestyle, reduce meat consumption, and add more organic  whole foods and veggies to your diet. An annual Veganuary campaign encourages people to go vegan for a month as their New Year's resolution, and you should try it, too!  If you’re considering a vegan lifestyle in an effort to be healthier, decrease climate change, or for animal welfare reasons, it's good to learn how a vegan diet may affect your daily life. Here’s everything you need to know about starting a plant-based diet, its health benefits and tips on how to eat better.   What is a plant-based diet?   A plant-based diet is a diet composed of fresh produce, including vegetables and fruits, whole grains , pulses, legumes , nuts and seeds . All these ingredients are very healthy and ...