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Are macadamia nuts healthy?  Macadamia nuts are rich in nutrients. They are packed with healthy mono-saturated fats. They also contain vitamins (including B6), fibre, thiamine, manganese, copper, magnesium, and iron. Macadamia  nuts are low in carbs and sugar, which makes them good for people with diabetes (they will unlikely cause a spike in your sugar level). They also contain flavonoids which are antioxidants helping to fight inflammation and lower cholesterol. Additionally, they are loaded with  tocotrienols, a kind of vitamin E, another antioxidant which may help lower cholesterol levels.  What are the health benefits of macadamia nuts? Eating macadamia nuts is linked to  several health benefits, including lowering bad cholesterol, improving heart health and blood sugar control, and helping digestion and weight management (despite the high-calorie content). Macadamia nuts are also associated with a lower risk of developing cancer and brain diseases.   Why are macadamia nuts expensive? The reason why macadamia nuts are so expensive is the fact that they are tree nuts. They are not only rare but need a long time to grow. The trees take years from planting to harvest (between three to e...

The positive impact of nuts on our mental health Eating just a handful of organic nuts such as almonds , cashews , walnuts , peanuts ,  pistachios , and hazelnuts daily may help you lower the risk of depression by 17%, new study results revealed.  The research results were published in the journal Clinical Nutrition and suggest that consuming nuts have a positive impact on human mental health.  Based on data from 13,000 adults Scientists involved in the research gathered data from Biobank, an online database of medical, lifestyle and food habits records of half a million people in the UK.  The team analysed data from more than 13,000 people aged 37-73 between 2007 and 2020. One serving a day helps prevent depression The research results suggest that adults who declared consuming a 30 g serving of nuts every day were less likely to get diagnosed with depression compared to those who did not eat nuts at all. Health properties of nuts The study does not explain why this happens, but the scientists claim it is related to nuts' anti-inflammatory and antioxidant properties. Nuts contain vital and high-quality nutrients like phenols or phytosterols, fibre, healthy protein, vitamins, monounsatura...

Summer grilled vegetables salad, served with chilli flakes, oregano, olive oil and balsamic vinegar. 

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...

Sorghum Flour   What is sorghum slour? Sorghum flour is a sweet gluten free flflour made with sorghum, also known as a pseudo-grain, sorghum is the seed of a grass similar in size and flavour to millet.  Originating in Australasia, it is grown around the world but as a staple part of the diet in parts of Africa. The wholegrain is used for milling into soft flour with a mild flavour.   How to use sorghum flour? Organic sorghum flour is great for making breads, flatbreads, pancakes, porridge, biscuits, muffins and cakes.  Traditionally used in India to make flatbread such as jowar roti.   Chickpea flour   What Is chickpea flour? Chickpea flour also known as Gram Flour and Besan is made with chickpeas. It is a highly  nutritious  food which provides great health benefits.  It also has high soluble fibre content which is beneficial for the health of the heart because it contains healthy unsaturated fats which help you fight bad cholesterol.   How do you use gram flour? Organic chickpea flour is naturally gluten-free and can easily substitute wheat flour in many recipes. So it is great for cooking and baking, can be used and an egg substitute in vegetarian and vegan diet.    <a href="https://w...

  Green veggies Green veggies like spinach, kale, and broccoli will provide you with iron, folate, calcium, vitamins like vitamin C, beta carotene, and antioxidants. Eat veggies on any occasion - add them to your every meal or have them as a simple raw snack.    Oats It's a great way to start your day with oats! Whether you choose jumbo oats , toasted oats, oatmeal or porridge, you will give your body a great dose of fibre and an energy boost for the entire day. Oats will keep you full for longer, so you won't be looking for any snacks before lunch. They are also rich in nutrients that will help you fight some common diseases, like heart disease and diabetes.    Beans Beans are one of the best foods you can it. Packed with plant-based protein and a lot of fibre, They're also a great source of antioxidants, magnesium and potassium.    Lentils Lentils are one of the best sources of plant-based protein, meaning that meals with lentils can replace meat dishes. Lentils are also rich in folate, a nutrient supporting healthy cell growth and function.    Barley <a href="https://w...

A traditional Korean staple, kimchi , is now becoming very popular worldwide. Kimchi is made with fermented cabbage and may include other vegetables and seaweed. Koreans consume kimchi as a side dish for nearly every meal. The importance of fermented foods such as kimchi or sauerkraut for gut health is nothing new, but this Asian delicacy is getting more attention due to its wide range of health benefits. A new study published in the Journal of Ethnic Foods reveals that kimchi is a real “medicinal food”. It prevents atherosclerosis and liver damage caused by high cholesterol, improves general metabolic parameters, fasting blood glucose and cholesterol, improves cognitive deficiencies, increases immunity and protects against atopic dermatitis as well as helps fight cancer. The study results show that kimchi has anti-inflammatory properties, improves general vital functions caused by cancer, induces apoptosis (programmed cell death, essential in fighting cancer) and prevents colon cancer.  The research has been based on the analysis of 11 randomly selected clinical trials that included 608 participants. The fermentation of kimchi involves numerous microorganisms, such as lactic acid bacteria, which have probiotic properties and take care of the intestinal microbiota. Kimchi s also a source of vitamins and minerals, such as vitamin A, vitamin C, vitamin K, folate, potassium and calcium. Eating more fermented foods such as kimchi or sauerkraut can also help reduce stress. The latest study shows more evidence that kimchi is safe and offers positive health benefits, including fighting obesity and irritable bowel syndrome. However, there is no scientific review of how much kimchi and...

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.

Easy, quick and tasty couscous salad. Perfect for summer days! 

Healthy and delicious way to start the day! 

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

Delicious and refreshing homemade lemon iced-tea - perfect for garden parties! 

A refreshing zesty drink - ideal for 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).

  Recommended fibre intake for teenagers and adults 14-18 years:  Men 31 g  - Women 25 g 19–50 years:  Men 38 g  - Women 25 g 50+ years: Men  30 g   - Women 21g   Foods rich in fibre  1. Beans Kidney beans Pinto beans Black beans Aduki beans Edamame   2. Pulses Lentils Chickpeas Split pea   3. Grains Oats - 16.5 grams per cup of raw oats Barley Quinoa Popcorn Brown rice   4. Dried fruits Dates Figs Apricots   5. Nuts Almonds Pistachio 10.6 g Coconut (fresh) 9 g Walnuts 6.7 g   6. Seeds Chia seeds Flaxseed Sunflower seeds 8.6 g Pumpkin seeds 6 g   7. Wholegrain pasta and bread Whole-wheat pasta Whole-wheat bread 8. Vegetables Avocado Beetroot Broccoli Carrots Artichoke Brussel Sprouts Kale Spinach   9. Fruits Blueberries Raspberries Strawberries Pears Banana  

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. 

Tabbouleh a nutritious salad made with soaked bulgur, finely chopped parsley and mint, tomatoes and onion.

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

Make this healthy refreshing fermented drink at home. All you need is black and green tea, sugar, water, and starter.