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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 whole foods diet embraces real foods - natural and unprocessed. These foods are the best for our well-being and offer plenty of benefits. One of them is healthy weight management. Those who switch to a whole foods diet from a typical diet rich in highly processed foods, snacks and saturated fats may quickly lose weight with time and improve their overall health.  Adding these whole foods to a low-calorie diet is a smart way to slim down without effort right on time before summer. Legumes Legumes, like beans, lentils and chickpeas, are high in protein and dietary fibre. This is a perfect combination of nutrients that promote weight loss. According to a 2020  Journal of Nutrition and Metabolism  study, women who included more legumes in their diet had less body fat and smaller waists than those who didn't eat that many legumes. Beans and pulses are very versatile ingredients and can be incorporated in salads, soups, stews, pies and a lot more healthy dishes.  Brown rice Brown rice is a great whole-grain ingredient. It is easy to make and easy to digest. Diets rich in brown rice are healthy, and people who eat brown rice more often have less belly fat. Brown rice goes well in many dishes, and you can replace white rice with it. Whether you pair it with your favourite protein, curries, stews, tofu, tempeh or vegetables, it always makes a satisfying meal.  Almonds <span data-preserver-...

Dried legumes and pulses have a lot of health benefits. They are cheaper, more nutritious, packed with protein and contain less sugar and salt. You should consider adding more dried beans , lentils and chickpeas to your daily meals, especially when thinking about switching to a more plant-based diet or looking to cook healthy on a budget.  It's hard to find such budget-friendly foods rich in essential nutrients and vitamins. Beans and pulses are excellent sources of both plant-based protein and dietary fibre. They also contain important minerals such as magnesium, iron, zinc, and potassium.  These health benefits and low costs (dried pulses and legumes cost less than the canned option) make them very economical foods, meaning they cost less and offer us a lot.  When cooking with dried beans, for example, you can easily cook in batches and freeze the dishes, which helps to save more money.  Buying dried beans in bulk in an online health food store will save even more!  The common misconception about dried legumes and pulses is that they require much more preparation time than their canned versions. The reality is they don't. All you have to do is to soak them in water for a few hours and cook them. It is not as easy and convenient as opening a can, but it is not a very heavy task either, especially when you already cook your meals.  Some canned beans and legumes may contain high quantities of added sodium and sugar that works as preservative - much above the recommended...

Learn how to make this popular Sunday roast side dish without eggs and dairy!  This recipe makes 16 but it's easy to divide the ingredients when you need a smaller quantity.

Have some fun with your kids making these cute animal faced toasts with fruits! Healthy and delicious! 

Every year before the Easter holiday, supermarkets are flooded with hard-to-resist colourful sweets and chocolate treats. I know, I know they are really hard to resist, and little indulgence at times won't hurt anyone. But by giving Easter bunnies and chocolate eggs to kids, we're just filling them with many empty calories.  We all know that too much sugar is terrible for health. It causes inflammation in the body and spikes of sugar levels in the blood, which makes them have energy crashes. Overeating chocolate and sweets leads even when occasionally leads to weight gain and increased risk of chronic health issues like diabetes.  Besides, kids with access to so many sweets will more likely refuse their regular meals.   Every year, we face the same dilemma - how to make kids enjoy Easter without all these sweets?  It is parents' responsibility to show kids what it means to have a healthy relationship with food. It is important to teach them about healthy food and the consequences of eating junk food and sweets, so they love and enjoy real food, and in the future, they will be able to make healthy lifestyle choices.  Show your kids they can enjoy celebrations and special occasions without ultra-processed, unhealthy foods.  The best way is to replace some or all of those unhealthy, highly processed Easter sweets with much healthier options. Instead of chocolate-filled eggs and bunnies, buy some fruits and healthy snacks and explain to the kids why they are better for them. Never let them skip meals, and make sure they drink plenty of water.  There are many tasty sweets alternatives you can find in the healthy food online shops and make yourself at home. <h...

A classic Easter treat made healthy. Egg-free and dairy-free Hot Cross Buns made with wholemeal and raisins. Soft and fluffy - simply delicious

Researchers from Norway found that eating more nuts and seeds could help reduce the risk of cardiovascular disease. Results were recently published in the journal Food &amp; Nutrition Research. The team of scientists from the University of Oslo reviewed 60 studies and estimated that with around 30 grams of nuts every day, you will have a 20% to 25% lower risk of suffering from a heart attack.  The more nuts, the better Adults in Nordic countries only eat around 4 grams of nuts daily or don't eat them at all, while they should consume a handful of nuts a day.  The study co-author and researcher at the University of Oslo, Erik Arnesen says: "The more, the better." And these can be any nuts - as all of them are very healthy. Researchers said no conclusive evidence exists for recommending specific kinds of nuts over others. Almonds , pistachios and walnuts are known as the best for helping to lower cholesterol levels, while peanuts are rich in protein.  Arnesen said in the press release: "Nuts have a beneficial effect on cholesterol levels in the blood, which is important to keep low in order to prevent the buildup of fat in the arteries. This atherosclerosis, as it is called, is one of the greatest risk factors for heart attacks."  Researchers reviewed studies which involved nearly 2 million participants. They also investigated whether eating nuts reduced the risk of strokes and Type 2 di...

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...

Delicious asparagus and spinach soup ready in less than 45 minutes.

Easy and quick way to prepare asparagus! Perfect for a side dish and a snack. 

Lentils with mushrooms and rocket salad You can enjoy this super tasty and nutritious warm salad with a toast. Perfect on colder days and warmer days, it's packed with protein and a lot of flavour!  See recipe here Easy focaccia with lemon and herbs Enjoy this Italian classic flat bread at home! Easy to make and delicious. It requires just a few ingredients and a pair of hands. This version features extra herbs and lemon for a more unique flavour. See recipe here Toast With Hummus And Asparagus Made with hummus and fresh asparagus this delicious toast can be a great snack during the day! It can also become your favourite healthy ...

You will love making this one. It's super easy and delicious!  If you don't like poppy seeds - don't use them :) 

Easy to make orange cake: ready in less than 1 hour, egg-free and dairy-free. Great to enjoy over the weekend! 

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...

The plant-based diet, followed by at least 5% of British people (according to Statista), is the best diet for the planet.  A consumer protection organisation DECO PROTESTE has analysed diets considered planet friendly to find out which is the best for the environment. The experts explored vegan, ovo-lacto-vegetarian, and Mediterranean diets and concluded that the first "is the most beneficial for the planet.   Plant-based diet better for environment than Mediterranean diet   If you want to reduce your environmental footprint, the best you can do is to follow a vegan diet, which does not include the consumption of any animal-based foods, meat and dairy.  When choosing to go vegan for environmental reasons, you should consider rethinking some of your dietary choices. If you follow a vegetarian diet and replace cow's milk with a soy drink, you can reduce "5% CO2 emissions, 6% water consumption and 1% land use.  It's good you already switch dairy for plant-based milk, but you can do even better. For example, replacing almond milk with oat milk can reduce water consumption by 20%.  "In one week, more than 1,500 litres of water and two kilos of CO2 equivalent are saved. That is, it cuts the warming potential by 10%," the researchers say.    Ditching meat saves water and reduces global warming   The best thing you can do for the planet is to reduce meat consumption. Even those who follow the Mediterranean diet and switch beef to chicken meat manage to reduce their global warming potential and water consumption by 5%.    ...

Cooking pasta is one of the easiest things you can prepare in your kitchen.  Adding salt is supposed to enhance the flavour of the final dish - but according to the latest study adding it at the wrong time can be harmful to your health.  Most people drop salt into water before it boils, but this may wake up some unwanted toxins.  Scientists from the University of South Carolina, Columbia analysed the chemical compounds in tap water and found small amounts of disinfects that, when combined with salt, may create dangerous toxins, known as iodinated disinfection byproducts (DBPs) which can lead to  cancer,  liver damage and nervous system issues.  The team of scientists experimented with cooking pasta in different ways, each time  measuring the amounts of six iodinated trihalomethanes. They  prepared a list of recommended steps to eliminating contamination in your pasta: 1. Boil the water without a lid. This way, the disinfectants aren not trapped and will be cooked out o the water. 2. Strain all of the water from the pasta. 3. Iodised table salt should be added after the pasta is cooked. 4. Iodine-free salt options should only be used if pasta is boiled in salted water.  The researchers team said: "Boiling pasta without a lid allows vaporised chlorinated and iodinated compounds to escape, and straining noodles removes most of the contaminants.  "Adding iodised salt after cooking should reduce risk of byproduct formation, but non-iodised salts ...

For most families, breakfast is usually the most hectic meal of the day. There is very little time to prepare a solid meal in the morning. Everyone is in a rush before going to work and school, and sometimes it's just easier to forget about it completely. That's why a cereal bowl is often the perfect morning routine solution - it requires zero cooking or preparation. Is it healthy to eat cereals every day?  It depends on what cereals you choose. The supermarket's go-to cereal brands are highly processed and packed with so much sugar that they are literally sugar bombs. So it is definitely not healthy if you eat the products every day.  It doesn't mean you can't enjoy it in moderation, but be aware that it provides more than a daily dose of sugar and many empty calories. This kind of breakfast will give you a spike of energy for a short time, and by the time of lunch, you will be looking to eat a snack bar.  How to make the cereal bowl healthier? The best solution would be to pick sugar-free cereals or whole grains , but some people claim healthy cereals taste like cardboard.  If you really struggle to eat the no-sugar-added variety of cereals, mix it with sweet cereals. By adding 1 or 2 spoons of your favourite cereals to your healthy cereal, you will get the flavour you like without so many nasty calories. Just remember to watch your portion size.  What healthy toppings can you...

Imagine all your house's disgusting, germ-filled corners, and you will never think of this one. You will most likely picture the bin, kitchen sink, floor or toilet. What if it turned out that your spice jars were the dirtiest items in your house? After reading this, you'll never look at the same way again.  The latest study commissioned by the US Department of Agriculture's Food Safety and Inspection Service (FSIS) revealed that spice jars are the hot spots for cross-contamination of germs. The researchers asked 371 participants to try out new recipes and prepare meals in test kitchens using raw ground turkey patties and a ready-to-eat salad. They wanted to see how much cross-contamination happens in a kitchen and where it occurs. The turkey meat contained a "tracer organism", a virus called MS2, so the researchers could track cross-contamination. The participants were not made aware of the fact.  The researchers then tested all the surfaces in the kitchen, including knives, sponges, tap handles and chopping boards. They discovered that MS2 cross-contamination was found on most surfaces such as knives, sponges or chopping boards less than 20 per cent of the time. But spice jars were contaminated 48 per cent of the time! Spice jars had never been tested before. But this can serve as a pretty shocking reminder to wipe down all of your spice containers after you use them while cooking your food.

A healthy diet is very important for those who suffer from diabetes and struggle with high blood sugar. They have to be very careful with what they consume.  One of the foods that can help control sugar levels is nuts.  Nuts are high in healthy fats, dietary fibre, vitamins, minerals, and phytonutrients - all the nutrients to keep your body balanced. Nuts can be consumed as a healthy snack or added to some of you favourite dishes (always in moderation). They will make you fuller for longer and lower your appetite for carbs. Pistachios and peanuts have a low glycemic index. Almonds  Almonds are great for a daily snack. Almonds are high in essential nutrients along with fibre, vitamin E and magnesium. Eating almonds is especially beneficial when it comes to glucose control in pre-diabetes.    2. Walnuts Walnuts are a great source of  omega-3, polyunsaturated fats and protein. Unsaturated fatty acids (monounsaturated fatty acids and polyunsaturated fatty acids) present in walnut may play a role in glucose control and also suppress your appetite by decreasing the feeling of hunger.   3.   Cashews   Cashew nuts have some anti-diabetic properties. While the fat content in cashews is relatively higher, most of this is good fat which is healthy for those suffering from diabetes. When it comes...

Eating a plant-based diet is more beneficial for the environment than eating a Mediterranean diet, according to new research published in the  International Journal of Environmental Research and Public Health . Researchers used the Life Cycle Assessment, a method to evaluate the environmental footprint of a product, and found that the vegan diet had 44% less total environmental impact when compared to the Mediterranean diet. The authors say that even modest consumption of animal products plays a critical role in damaging human and environmental health. Physicians Committee research shows that a vegan diet is has better outcomes than a Mediterranean diet for weight loss, insulin sensitivity, and cholesterol levels. Participants lost an average of 13 pounds on the vegan diet, compared with no change on the Mediterranean diet.

Yummy healthy dessert! This delicious chocolate mousse is made with avocado instead of cream. 

Perfect heart healthy breakfast for your loved ones!