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What is miso? Miso is a traditional Japanese seasoning usually made with fermented soy. The fermented food adds an umami saltiness to anything from soups to marinades and even desserts. Miso paste is a base for everyday Japanese dishes like miso soup or ramen soup.    How is miso made? Miso is usually made with fermented soy and rice. But can also include other legumes and whole grains like beans, beans and buckwheat. Miso paste is made by mixing cooked soya beans (or other mentioned ingredients) with koji and salt water. Koji is a starter culture, usually fermented rice. But other ingredients can also be used for it. T his mixture is then fermented for several months until it becomes a soft paste.   What does miso taste like?   Miso flavour is known as umami. It's a rich, salty, sweet, toasty, deep savoury flavour.   How long can miso be stored? Miso paste is a "preservative food, " meaning it can be kept for an extended time due to its higher salt content. You can store it in a jar in your refrigerator for months, and it won't go off.    How to use miso? Here are some of the easiest ways to incorporate miso paste into your cooking. <span data-pres...

This is a vegan version of a popular classic salad made with rocket, and blue cheese. We chose dairy-free cheese for this one, agave instead of honey and nooch instead of parmesan. It tastes just like the real thing. Simply delicious! 

Easy and tasty grilled tofu skewers not only for vegans! Marinated in two ways!

Green pesto is a staple in Italian cuisine. This version is 100% vegan! Made with basil, pine nuts, nutritional yeast and extra virgin olive oil, this delicious and aromatic condiment is great for pasta, salads, roasted potatoes and toasts.

Extra virgin olive oil  Nutrition experts consider extra virgin olive oil as one of the healthiest and the most versatile to consume and cook with. The highest quality olive oil should be extra virgin which means it is unrefined and unprocessed. Extra virgin olive has lots of health benefits. It is packed with monounsaturated fats and some polyunsaturated fatty acids linked to better heart health. The best way to eat olive oil is to add it cold to your dishes, as dressings for salads, pestos, for topping and drizzling.   You can use olive oil for cooking at low and medium-high temperatures as it has a relatively lower smoke point compared to other oils. Don't use it for high heat frying and cooking. It is a good option for baking though. Flaxseed oil Flaxseed oil otherwise known as linseed oil is extracted from flaxseeds. It  is high in omega 3 fatty acids that are vital for your physical and mental health. Flaxseed oil may help  reduce cholesterol, blood pressure, inflamation and the risk of diabetes. as well as improve regularity. Flaxseed oil has a very low smoke point, which means it shouldn't be used for cooking. Use it for dressing and drizzling on top of the veggies, oatmeal, cereals smoothies. Store it at a low temperature and a dark place, ideally in a frid...

Most of us want to feel and look better. We know we should eat healthy food , walk more, exercise more, and in general, follow a healthy lifestyle to achieve that. But it's easier said than done. It seems that sometimes, where there is a will, there is no way. Fed with good intentions, we think we will do it one day, but somehow that day is not arriving. We simply cannot make it happen despite all the wishful thinking and projecting. Why can't we make it happen? The reality is we feel too tired to start. According to a new survey from YouGov, tiredness is the biggest barrier for people to implement changes in their lifestyle. Brits are simply feeling too tired. The results are based on a poll of 2,086 UK adults for the World Cancer Research Fund (WCRF). In the poll, 35% of respondents claimed that tiredness is the reason why of they don't make changes to their diet and physical activity levels. When asked what was stopping them from eating more healthily and exercising more often, 29% of men and 40% of women cited "feeling too tired" Matt Lambert, the  WCRF 's health information and promotion manager, said: "People have busy schedules and we know that, for many, the last thing they might want to do when they are tired or lacking in motivation is to start cooking from scratch or going to the gym." Following a healthy lifestyle that includes exercise are important ways of reducing the risk of getting many diseases, including cancer.  WCRF and Cancer Research UK, estimate that 40% of cancer cases could be avoided  if more people lived healthier and more conscious lives. This could be achieved by eating more healthy food, being more active, givi...

We are what we eat, so if you eat junk food, you feel like junk food, right?  Sadly, many kids these days are accustomed to a diet full of highly processed foods and ready meals packed with sugar and salt. The earlier you start helping your  kids to enjoy eating  whole foods  , the better. Here are some strategies and tips that will help you encourage healthy eating habits. Talk about healthy food benefits You can help your kids better understand the importance of the right food choices. Talk to them about the importance of a balanced diet and how healthy eating will benefit them. Explain how proper nutrition impacts their performance in everyday life activities at school, at home and while practising sports or learning. You can compare the food to fuel and ensure they understand which products are better for them and why. Get the kids thinking about real food — and where it comes from.  Introduce healthy options and limit exposure to unhealthy food Bring more veggies, fruits, and whole foods to your diet and kitchen. Introduce new healthy alternatives to products you used to consume frequently for the entire family. Replace the white bread with whole grain bread or sprouted bread, and regular pasta with whole grain pasta. Introduce your kids to healthy ingredients while helping them enjoy the foods they know and love. Try to find your family's  <span data-preserv...

  A healthy diet rich in fresh vegetables, fruits, whole grains , nuts , legumes and pulses provides our bodies with vitamins, minerals and fibre, boosting our immune systems and preparing us to fight against infections.  Everyone knows what it means to eat healthy food and what is a healthy diet but only some follow the rules on a daily basis.  There are countries where they know how to eat better and maintain their bodies healthier. Through the centuries, local people have perfected a balanced diet, cultivating and eating mainly local produce and high-quality foods. Furthermore, they developed habits and practices that allow them to enjoy eating food without any side effects.  Unfortunately, the UK is not one of these places. But where is it in Europe that people eat the healthiest?  Mediterranean diet - whole grains, a lot of vegetables and olive oil The Mediterranean diet, which is predominantly plant-based, is considered one of the healthiest. It is very popular around the world, but the countries which benefit from this cuisine on a daily basis include Italy, Greece, and Spain. The Mediterranean diet is rich in vegetables, fruits, whole grains, healthy snacks like nuts, healthy fats like olive oil, herbs and seafood. Many Mediterranean diet staples are low in calories and high in fibre. These foods help promote healthy weight mana...

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...

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 :) 

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...