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Healthy whole meal salad - rich in protein and fibre. 

Nutritious, packed with protein, fulfilling and delicious. 

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

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...

Hearty warming and nutritious soup packed with protein and fibre. 

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 ...

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

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...

This is a perfect hot beverage for cold autumn evening! 

Delicious roasted veggies with herbs on polenta - easy and healthy dinner for two!  

This healthy smoothie is super filling and nutritious breakfast option for those who don't have time for cooking. Just blend all the ingredients and enjoy! 

Very nutritious, fulfilling, packed with protein and fibre - this salad is perfect for lunch or dinner.  

Great for breakfast or a snack, these baked jumbo oats with fresh peach and cinnamon are delicious.

How is Potato Starch Made?  Potatoes are well known for their healthy carbohydrates. Also known as ‘Starch’ ( Polysaccharide) , this side of a raw potato can be turned into a completely different ingredient. ‘Potato Starch’ is extracted from crushed, raw potatoes. The starch grain is released from the destroyed cells and either separated through a hydro-cyclone or dried out on its own as a solution. After this process, the once potatoes, become a white, powdery potato flour , full of spherical granules.   Is Potato Starch Gluten-Free?  Since potatoes are a root vegetable, organic potato starch is naturally gluten-free. Gluten is a protein found in the wheat plant and other types of grain, meaning they have no connection to one another. Those who suffer from ‘Coeliac’ disease, or choose to live a gluten-free diet can use potato starch as a wheat-free flour in lots of cooking recipes.   How Does Potato Starch Work? Potato Starch in general, is used to make things like- pasta, bread, tortillas, pastries, noodles, and cereal grains. However, it has other uses too. The ingredient can be used as a thickener (sauces, soups, stews, and desserts) as well as a creamy batter for frying and baking sweet and savou...

This pesto broccoli and walnuts recipe with whole grain pasta is a healthy way to indulge in a big plate of pasta. 

This colourful nutritious salad is packed with protein and fibre. 

What are Butter Beans? Butter Beans are soft white beans that can shapeshift their flavour to match what you are cooking. In the western world we know this food as ‘butter’ beans because of the distinct creamy taste they have. However, within the countries of South America, these beans are called ‘Lima’ beans, named after the capital city of Peru; where they were first discovered and produced. Lima Beans are a very popular side dish served with ceviche fish in South America. However, the prevalent beans have cultivated into recipes all over the world, and are included in many main dishes.   Benefits of Butter Beans Butter Beans, though creamy in flavour are incredibly low in calories and fat. The ingredient is high in protein and fibre, and can be enjoyed by most diets. Butter Beans are rich in vitamins B-9, magnesium, iron, potassium, and zinc, which all support cell growth, energy production, and your immune system. Remarkably, these beans also class as a prebiotic because of the soluble fibre found in them. This also makes Butter Beans an extremely great gut food because it helps support every day digestive health.   What can Butter Beans substitute? These beans are a super source of carbohydrates as they are fulfilling in a meal, but still small in calories. Interestingly, they can also be a great replacement for meat in plant-based diets and health-conscious diets. This is because they have a very high protein count, and low sugar and salt count. This as a meat substitute, is not only a healthier choice, but an inexpensive choice also.</...

This low-calorie meal is very easy to make. 

This easy quinoa salad with tomatoes and cucumbers will male a perfect lunch meal on a summer day. 

Food and Longevity As we climb further and further along the path of adulthood, our health becomes more of a worry. Classic conversations with doctors, at the annual check-ups, talk about lowering your blood pressure and your cholesterol; they talk about how you need more sleep and could probably do with exercising more. As we are getting older, the more realistic and rational our perspective becomes. We realise that we are not these immortal beings we thought we were, and suddenly the decisions we make effect our current lives and our future lives. With this being said, making new habits and making changes does not have to be hard or scary. It can be fulfilling and interesting. So, let’s give it a go! Here is our best advice on what healthy foods you can eat to help you live longer.   Fruits and Vegetables Now you can roll your eyes when you read this… But an apple a day does keep the doctor away. And… you should be eating five pieces of vegetables or fruit a day. These wholefoods are packed with vitamins and minerals that work to help your body function. Supporting your weight, muscles, energy, and especially your digestive system. As a whole, fruit and veg include far less saturated fats and cholesterol, which you only need in small doses to maintain a healthy diet. Not only do they help with your body as it currents stands, but fruit and vegetables also help your future frame. These foods help prevent lots of health risks because of how nutrient-dense they are. Some of the risks they help prevent...

 In the world of healthy living, scientific professionals have concluded that sugars could be more harmful that we initially thought. Growing up we were told to intake sugars in moderation. We were told that sweet treats were fine, as long as it wasn’t the main portion of our meal… That sugars were fine as long as we brushed our teeth well… That sugars were fine and a great distraction technique to get our children to do as they were told… That sugars were fine as long as we kept a healthy lifestyle. Sugars were never the main evil. But are they now though?   Sugar and its benefits Now of course, sugar isn’t 100% bad for you. We all use some sort of sugar in our diets for distinct reasons. Sugar can be a major source of energy for the cells around our body. Pulled straight from the bloodstream, sugar is used for brain fuel and physical energy.   Why is too much sugar bad for you? If we look at the classic health issues that sugars cause, we come across problems such as: diabetes, weight gain, acne, heart disease, fatty liver, mood and hormone changes, cavities, and high blood pressure. This list alone, should make people consider the amount of sugar going into their diet. Any of these additional issues can have a dramatic effect on people’s everyday experiences, and it can be hard to reverse the damage once its done. But its not that simple. Living in the contemporary, convenient twenty-first century, we have simple and easy meals that are pa...

British kids face an adulthood filled with diet-related illnesses due to an increase in unhealthy lifestyle, poor diet rich in fast foods and ultra processed foods. According to the new  report , babies born today will enjoy a year less good health than babies born a decade ago.  The report was published by a think tank The Food Foundation this week. The organisation is now calling for an urgent action from the British Government as these illnesses are “largely preventable” and spare the kids from suffering in their entire lifetime. The study found there has been a steady increase in obesity, diabetes and malnutrition among young children. Type 2 diabetes among under 25s has increased by 22% in the past 5 years.  Shorter and fatter kids According to the report, obesity among kids who are 10-11-year old has increased by 30 per cent since 2006 and kids are now shorter.  The study also found that the average height of five-year-old kids has fallen year-on-year since 2013. Cheap junk food on the rise  The report authors suggest there is a number of reasons for it including aggressive marketing of...