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Rice is a staple in diets all over the world and with good reason, its countless varieties make it an incredibly versatile ingredient, with each type having their own taste, appearance,texture and most importantly nutritional make-ups. Across the world there are over forty thousand varieties of rice being cultivated, so for now we will focus on the most popular types of rice, how to cook them and their health benefits. Long, short or medium, know your grain: In most cases rice can be assigned one of three categories, long grain, short grain or medium grain. As its name suggests, short grain rice is typically smaller and rounder with a starchier texture, making it ideal for rice puddings or sushi. Long grain rice on the other hand is longer and thinner, with a fluffier texture, making it well suited for more general recipes. Finally as expected, medium grain rice fits in between long and short grain, it has a slightly sticky starchy texture like short grain rice, but is shaped more like long grain rice, making it a great ingredient for savoury creamy dishes, like paella or risotto. Long grain white rice. Generic long grain white rice is rice that has had its husk, bran and germ removed, this makes it more easily digestible and provides it with its signature almost shiny white colour. White rice has a very neutral flavour which makes it a great base for building a meal around without overwhelming any other ingredients. However, as white rice has had its bran and germ removed it is less nutritionally well rounded than brown rice, so it is important to balance it with nutritionally complete ingredients. That is not to say that white rice isn’t healthy in its own right, it is still a good source of easily digestible carbohydrates, and if you buy enri...

What are whole grains? Whole grains are among some of the healthiest wholefoods you can eat, but what exactly do</sp...

Whether you’re a master chef or a beginner, whole grains can initially seem intimidating when it comes to <span role="presentati...

This creamy porridge is made with sweet persimmon and walnuts for extra crunch. 

  What is Gluten? Gluten is a group of proteins found in grains such as: Wheat, Barley, Rye and Oats. Oats do not naturally contain gluten; however, they can be cross contaminated with gluten when processed Gluten is a protein that is added to many foods for a range of reasons: To add elasticity, flavour, texture, shape, and to help make food rise. It is not an active ingredient; an activation or chemical reaction takes place when wheat flour is mixed with water. How does gluten affect the body? For most people, gluten is completely safe to eat. Nonetheless, gluten is not always tolerated by everyone’s body. Some people can be born with (or develop) Celiac Disease or an intolerance/sensitivity to gluten. This is where your immune system attacks your digestive system, causing uncomfortable symptoms from mild to severe. Others can have a wheat allergy , where there is a similar immune response to the proteins in wheat specifically. Gluten can also be an issue for people who have thyroid issues. The gluten protein (Gliadin and Glutenin) closely resembles the same protein found in the thyroid gland and the body can mistakenly attack this, causing similar issues to celiac disease.  Gluten-free baking? Luckily, we live in a world where there are plenty of gluten-free alternatives to eat and cook with. Yet, when it comes to baking, you might be wondering- how do you not use wheat flour when that is half the recipe? Gluten-free flours: Rice, almond, coconut, tapioca, cornstarch, teff, sorghum, buckwheat and even potato flour . Finding the gluten-free flour source is the smallest problem in baking. What you have to consider is how you are going to mimic the structure of gluten with your alternative flour. This all depends on what you are baking....

Oat Flour Oats are a versatile ingredient used in cooking and baking. Oats are a filling addition to meals and a great pick for sweet and savoury dishes. When using oats as an alternative for gluten- induced flour, it comes with plenty of positives. Oat flour is a common supermarket flour, with organic options in farm shops and whole food shops. However, oat flour is fairly easy to make at home with the right equipment. If you have a bag of ground oats and an electric blender at home, you are three quarters of the way there already. Oat flour is a great alternative for plain flour as it has a soft and fluffy cake texture, like the consistency of most cakes. Oat flour will rise slightly on its own, but needs an addition of baking soda for high-rise recipes like bread, scones, and cakes. With its fluffy texture, oat flour can make some great sweet or savoury recipes. For all the sweet tooth bakers here are some simple yet effective ideas: Oat flour in your crumble recipe can transform the dessert to include a gluten-free crumble topping with a sweet, toasted flavour on top of the tasty baked fruit choice.   For the bakers with a preference on texture, oat flour can give you chewy, crispy cookies, taking you back in time to the 19 th  century when they first became a hit.   Oat muffins and oat pancakes are a great new breakfast choice. Incorporating fresh fruit, yoghurt, and some chocolate chips for extra sweetness.   When considering the common ‘full’ effect oats have, oat protein balls are a grea...

Super nutritious, protein packed one pot meal - perfect for lunch and dinner.

Hearty warming and nutritious soup packed with protein and fibre. 

Oats are a classic staple of most childhood mornings as a traditional breakfast food, but did you know that <s...

It’s never too late to start eating more healthily, whether you’re incorporating more fresh fruit and veg into your diet o...

Beans are one of the most widely consumed foods in the world and a staple of countless cuisines, primarily because of</spa...

Beans , whether dried or tinned, are a very versatile and affordable pantry staple. They are also very healthy and nutritious. Beans are a fantastic source of healthy plant-based protein, fibre, vitamins and minerals. You can add beans o soups, stews, salads, chilli con carne and veggie burgers or even make cakes (kidney beans brownie!) What is the best option for you - canned beans and dried beans?   Canned beans Canned beans are convenient, quick and easy to prepare. They have been cooked so you don't need to cook them. They can be eaten straight from the can and added to any dish like a soup , stew, and salad. Canned beans also cheap and even if your local supermarket doesn't stock them, you can easily find organic canned beans in  online stores. Canned beans can be high in sodium because of their salt content. If you are trying to reduce salt consumption, you can look for low-sodium or even no-salt-added tinned beans. Also, draining and rinsing canned beans significantly reduces their sodium content to safe levels.  Some people claim the flavour might ...

Nutrients are the building blocks for health, whether that's making sure your bones are strong or your heart is healthy, they are crucial to a long and healthy life. It can seem difficult to make sure your diet is loaded with enough nutrients to really feel the benefits but eating healthily has never been easier, and these powerful wholefoods are a great way to start improving the nutritional content of your cooking.        Lentils   Lentils should be a staple of any healthy diet, however their high protein and iron content make them particularly crucial to those on a vegetarian or vegan diet. Not only are lentils packed full of protein and vitamins, they are also high in fibre but low in fat and calories making them a great wholefood for those looking to manage their weight.   As well as their health benefits lentils are an incredibly versatile legume, they are a widely used ingredient in Indian, Greek and Mediterranean cooking while also being a great meat substitute in plant based dishes. To prepare lentils, simply soak in water for 20 minutes, then boil them in fresh water for 10 minutes, before simmering them for 30 minutes.    Quinoa   Quinoa is perhaps one of the best known wholefoods in the world and with good reason. Despite technically being classed  as seed, quinoa is a wholegrain that originates from the Andes Mountains, where it has been a staple of South American cuisine for the last 5000 years.  Quinoa is a complete protein, which essentially means that one serving contains all 9 amino acids that humans can’t produce on their own. As well as being protein dense quinoa is a great source of iron, magnesium, potassium, vitamin E and fibre. Because of its many incredible health benefits quinoa...

Homemade sesame seed bagels are perfect to support any topping - chocolate spread, marmalade, cream cheese, salmon - you name it. Toasted sesame seeds add a distinctive nutty flavour. Enjoy for breakfast or lunch! 

This creamy and delicious spread can be enjoyed with crackers, fresh veggies, and toasts. 

The unprocessed food diet , also known as a  whole foods diet , focuses on consuming foods in their natural state , with minimal to no alteration. The premise of this diet is to avoid foods that have been refined, added to, or artificially enhanced in any way. The goal is to prioritize nutrition by eating foods in their most basic, unadulterated forms. What is Unprocessed Food? Unprocessed foods are those that are free from industrial processing or additives. These foods are in their whole, natural form and retain most of their original nutrients. Examples include: Fruits and Vegetables : Fresh, frozen (without added ingredients), or dried without added sugars or preservatives. Whole Grains : Brown rice, oats, quinoa, whole wheat, barley, and other grains in their natural state. Nuts and Seeds : Raw or roasted nuts and seeds, but without added oils, salts, or sugars. ...

Adding even just a few ultra-processed foods to your healthy diet is linked to a higher risk of cognitive decline and stroke, the new study shows.   Sadly, mental health decline may happen even if you are trying to follow a healthy plant-based Mediterranean diet, the DASH diet or the MIND diet.  All these three diets are considered the healthiest as they are based on vegetables, fruits, whole grains, beans, nuts and seeds while eliminating red meat, refined sugar, trans fats and ultra-processed foods.   The new study published in the American Journal of Neurology proves the association of ultra-processed foods with mental disabilities.  According to the study, if you increase your ultra-processed food intake by 10%, it increases your risk of cognitive disablement by 16%.    On the other side, adding more unprocessed foods or minimally processed foods to your diet is beneficial to your general health as it was linked with a 12% lower risk of cognitive disablement.    Ultra-processed foods include meat cuts and slices, sausages, ready-to-eat packaged products like sweets, biscuits, cakes, candies, crisps, instant soups, instant sauces, frozen pizza, ready-to-eat meals, ice cream and fast foods like hot dogs, chips, burgers, sweetened drinks.  Ultra-processed foods are high in calories and contain high quantities of added sugar, salt and fat. At the same time, they are nutritionally poor and low in fibre. Eating them every day leads to many health issues, including weight gain, obesity, type 2 diabetes and high blood pressure, experts say.   Unprocessed foods include fresh vegetables and fruits, whole grains, beans, legumes, eggs and milk. Minimally processed foods include cooking ingredients such as salt, oils, canned foods and frozen vegetables.    Eating more ultra-processed foods such as sausages is linked to a higher risk of stroke and cognitive decl...

Healthy and tasty salad with winter citrus fruit will make a great option for lunch. 

Nutritious and tasty soup packed with healthy plant based protein. 

Hearty and warm lentil soup packed with protein, fibre and vitamins. 

A must have on your Christmas dinner - these roasted Brussels sprouts are bursting in flavour.