Wholesome Living

What is buckwheat?  Buckwheat   is made  from a flowering plant called buckwheat (Fagopyrum esculentum) cultivated for its grain-like seeds.  Buckwheat is not a grain like barley or wheat, from which barley or semolina  are produced .  Buckwheat is made from seeds. The bushes of buckwheat plant reach about 60 cm in height.  T hey have intensely fragrant and small white flowers in summer. From these flowers bees produce  buckwheat honey with a characteristic taste and smell. Buckwheat is a very popular staple in Central and Eastern Europe. It is used in many savoury dishes, similarly to rice and in sweet dishes like pancakes.   Roasted buckwheat health benefits  Buckwheat is a highly nutritious food. In fact, many people consider to be a superfood.  It is a good source of complete plant-based protein, dietary fibre, and energy. The protein in buckwheat is like in meat, it contains all of the essential amino acids that your body cannot produce. That's why it's especially recommended for vegetarians and vegans.  The fibre content is highly soluble so it is great for those with high cholesterol and blood pressure.  Buckwheat is a great source of minerals like   zinc, copper and manganese.  It a...

In 2024, Brits are eating significantly healthier than in previous year. The change in food habits has been driven in particular by younger generations as food inflation eases. The new polling called Q1 2024 Grocery Eye Report  was commissioned by a market research consultancy Savanta.   The report tracks consumer behaviour every quarter of the year. This year it shows that one third (32%) of UK consumers are ‘feeling healthier’ than in 2023. A number had  significantly increased (7%) compared to results from the same period of 2023.   UK consumers are eating more healthy products (49%), including unprocessed whole foods. More people  (37%) are also cooking from scratch at home more and exercising more (30%). There is an increased consumer interest in superfoods  like and products focused on gut health like fermented foods (40%) such as sauerkraut , kimchi, kombucha and healthy products high in protein (25%), also plant-based protein like beans , legumes, tempeh and tofu . Also more consumers are saying they eat a plant-based diet (+4%) compared to the same time last year. The number went from 8% to 12%, with the largest increases in the youngest generation (under 35 years old).    However, a great number of the UK consumers are still struggling with the budget.  Four in ten (42%) said ...

There is a lot of buzz around ultra-processed foods, warning customers against the harmful effect of eating these foods on regular basis. But what about other packaged foods? Let's talk about foods that are minimally processed or naturally processed. Are they really dangerous? It all depends how they were made and what was added to them. In general, minimally processed foods do not contain ingredients industrially produced or extracted from other sources.  They are considered to be better for your health and that's what you should look for when buying in the online food stores. How do you spot healthy unprocessed foods in the supermarket? Unprocessed or minimally processed foods Unprocessed foods are foods that were not processed in any way in a production plant or factory. They are fresh or naturally dried and all their nutritional benefits are preserved. This  includes whole foods such as fresh and frozen veggies and fruits, dried fruit and vegetables, pulses and legumes, nuts, seeds, grains, flour, mushrooms, herbs, spices, milk and natural plain yoghurt, fresh meat and fish, eggs, pasta, rice and couscous.   Minimally processed culinary ingredients Minimally processed culinary ingredients are products used for cooking that are made in a natural way ...

In the last couple of years,  Britain has been facing a  serious  food crisis.   More and more Brits are  being left  with no option but to cut back on the quality of food they consume and look into cheaper  options , which are mainly unhealthy, ultra-processed foods. There is an urgent need to find solutions to the most significant issue, which is healthy food affordability.    Majority of Brits cannot afford health food Four in five (80%) Brits think healthy food is something that everyone should be able to have, yet only 8% believe it is affordable to most people.  The majority of Brits, 68%, say  it's the Government's duty to  ensure that healthy food is available and affordable for everyone despite increasing financial pressures and a worsening food industry.  ...

What are ultra-processed foods (UPFs)? Ultra-processed foods (UPFs) are cheap packaged foods manufactured in factories using industrial methods and compounds derived from natural food mixed with other industrially formulated synthesised organic substances. Ultra-processed foods contain a lot of saturated fats, salt, sugar and industrial additives, such as sweeteners, artificial flavourings, colourants, emulsifiers, binders, stabilisers, thickeners, gelling agents. and preservatives, which are cheaper than natural ingredients.   How are ultra-processed foods made? Ultra-processed foods are designed to be very tasty (salty or sweet), easy to use (ready to eat) and addictive (so you want to eat more of them) and to have an increased shelf life. UPFs usually have a very long list of ingredients with chemical names you may be unable to recognise, such as E-numbers.  When you see many ingredients on the label, it's most likely to be an ultra-processed product.    How do ultra-processed foods affect health?  In recent years, these unhealthy ultra-processed foods have become a big part of our diets, and they are damaging our health in many ways. Consumption of ultra-processed foods on daily basis leads to many diseases such as type-2 diabetes, high pressure, obesity, heart diseases and cancer.     

What you eat impacts the planet more than you think. There are dishes that have an especially large biodiversity footprint, or impact on biodiversity.  What dishes are the worst for the planet? Brazilian steak and Indian kidney bean curry are among those with large biodiversity footprint, according to a study published in the open-access journal PLOS ONE by scientists from the National University of Singapore.  Food choices can have significant environmental impacts. Previous research has begun to collect files that identify the influence of specific crops on mammals, birds and amphibians. Cheng and colleagues used this data to estimate how 151 different popular dishes from around the world impact biodiversity. The authors used lists of popular dishes taken from two popular websites standardising each dish to be 825 kCal. They calculated the biodiversity footprint of each dish's ingredient by looking at the richness, conservation status, and range of wild mammals, birds, and amphibians within the agricultural land used for the specific product, and added each ingredient's footprint together to generate an overall biodiversity footprint for every dish. Footprint scores shifted depending on whether the ingredient was locally or globally sourced, and industrially or small-scale farmed.  The top twenty dishes with the largest biodiversity footprints included: meat dishes with beef and chicken: Brazilian steak dishes (picanha, churrasco, fraldinha), salsa verde pork and yukgaejang (a Korean spicy beef and vegetable stew), caldo de pollo (chicken soup) vegan dishes made with legumes and rice: dal (lentil soup), rajma (a kidney bean curry), chana...

For many years, the Mediterranean diet has been considered the holy grail of all diets, but a new study suggests that it has gained serious competition.  Most popular healthy diet in 2024 The latest food trend and eating plan receiving buzz in 2024 is known as the Atlantic diet or the Southern European Traditional Atlantic Diet. Nutritionists and experts say the Atlantic diet, similar to the Mediterranean diet, includes lots of  unprocessed whole foods or just minimally processed foods and offers great health benefits, making it an excellent choice for those who want to follow a healthy lifestyle.   The study published in  JAMA Network Open , analysed data from a six-month clinical trial that looked at the impact of the local diet on 250 families in a rural town in the northwestern region of Spain Galicia for over a year (from March 3, 2014, to May 29, 2015). The researchers discovered that the study participants had lower rates of metabolic syndrome thanks to following the Atlantic diet.  Metabolic syndrome, known as insulin resistance syndrome, is a group of conditions that increase the risk of diabetes, stroke, coronary heart disease, and other health issues. People with metabolic syndrome ha...

A healthy plant-based diet can stop people from snoring, according to a new study. People who eat minimally processed vegan and vegetarian food are less likely to suffer from dangerous  obstructive sleep apnoea (OSA).  People with OSA often snore loudly, their breathing stops during the night, and they may wake up several times during the night. As a result they often feel tired on the next day. D octors say OSA can also increase the risk of high blood pressure , stroke , heart disease and type 2 diabetes. The researchers from Flinders University in Australia conducted one of the first large scale analysis of the link between plant-based diets and  apnoea risk. The research team found that a diet high in vegetables, fruits, nuts, dried fruits, seeds and whole grains may help reduce the symptoms of OSA.  The study included data on 14,210 people who were taking part in the U.S. National Health and Nutrition Examination Survey. Participants were asked to explain everything they had eaten over the last 24 hours. The study participants were asked to explain everything they had eaten over the last 24 hours. The research team analysed this information according to whether people were eating a healthy plant-based diet (diet that includes vegetables, fruits, whole grains, nuts, legume...

Easy and healthy ways to increase your magnesium intake   Why is magnesium so important?  Magnesium is an essential nutrient responsible for the correct functioning of your body.  It can help improve your mood, boost mental health and performance, combat depression, raise energy levels, regulate blood sugar, and even improve your sleep.  What are they symptoms of magnesium deficiency? The symptoms of magnesium deficiency include: insomnia, anxiety, muscle spasms, restless leg syndrome, nausea, low blood pressure, confusion and irritability. These symptoms usually indicate an underlying health condition like thyroid imbalance, gastrointestinal diseases, pancreatitis, diabetes and kidney disease. How do you get 100% of magnesium daily? There are many magnesium supplements available on the market, but you can get it naturally from eating more healthy foods. In fact, most people get magnesium from a healthy, balanced diet.  If you are concerned about a magnesium deficiency, you may consider increasing magnesium consumption by incorporating more ma...

Did you know you can make your meal happier, by using organic food ?  The 'Happier Meal’ is a showcase of the nutritional benefits of organic food. The meal, launched by the  The Soil Association explores the science of gut health and the health benefits of shifting to organic whole food ingredients . It aims to inspire people to consider changing an product in every meal to organic. Organic produce have better nutritional profile Multiple studies have proved that due to the production methods the nutritional profile of organic food is different than the conventional non-organic food.  Organic vegetables are higher in antioxidants such as polyphenols because they are not sprayed with fertilisers and pesticides. So they can help boost your immunity in a more effective way.  The Happier Meal was created in collaboration with nutritionists, farmers and cooking experts. This includes celebrity eco-chef Tom Hunt, award-winning nutritionist Michaella Mazzoni and organic farmer Ben Andrews. The guide for Happier Meal is available online and includes both the beef and the vegan burger recipe. If you want to create your own Happier Meal at home just follow the recipe using all the organic ingredients.  The happier versions of the burgers can feature fermented foods, like kimchi  and be enjoyed paired with fermented drinks like kombucha , which support a healthy gut.  Nutritionist Michaella Mazzoni said: "Choosing organic isn't just about wha...

Hibiscus flowers Hibiscus is a small tree with beautiful, large, colourful flowers. It is not known where hibiscus is from, but it grows naturally in Africa and South Asia. There are about 300 species in the hibiscus family, but only a few of them have edible flowers. Most of them are decorative, ornamental plants you can grow in the garden in warmer climates. The edible flowers of hibiscus have been used for centuries for decoration and medicinal purposes. You probably know hibiscus tea, right? This rose-coloured infusion is made with hibiscus tea.   What are dried hibiscus flowers used for? The organic dried hibiscus flowers  are used to make teas, powders, extracts and supplements and in cooking and baking, especially jams, relishes, dressings and salads.    What is the flavour of hibiscus flowers? The taste of hibiscus flowers is similar to cranberry and pomegranate.   It is sweet and slightly earthy.   What are the health benefits of hibiscus flowers?  Hibiscus contains many beneficial compounds for health. It is rich in vitamins A, B and C. It contains flavonoids, phenolic acids, and organic acids, which act as antioxidants.  Hibiscus can help lower blood pressure, stimulate diuretic effects, and reduce high cholesterol. It may help promote weight loss and support heart and liver health. Known for its anti-inflammatory prope...

Replace refined foods with whole foods Forget about pre-made foods, ready meals, white bread, supermarket cakes, biscuits, and crips that are ultra-processed and contain chemicals and additives that are harmful to your body. Instead, replace all this trashy food with whole foods like legumes, pulses, healthy oils , nuts , seeds and whole grains . Swap the white bread for bread made with wholemeal flour. Replace the white flour biscuits with whole grain biscuits. Ditch sweetened processed cereal and choose oats, muesli and breakfast cereal which does not contain added sugar.  <h3 class="aj3...

Are all flowers safe to eat?  There are many edible flowers that are delicious and can be used in cooking,  baking, ice cream, desserts, cold drinks and infusions. However, not all the flowers are safe to eat and some of them may be poisonous.     What flowers are edible? Hibiscus flowers Hibiscus is a large plant with colourful flowers, native to Africa and South Asia.  It has been used for centuries as an ornamental garden plant and for medicinal purposes. Only a few hibiscus species have edible flowers, and people use them to make extracts, teas, and supplements. Hibiscus flowers are mostly used to make a refreshing, red-coloured tea. To do so, just put a piece or two of dried hibiscus flowers into a cup of boiling water.  Other than that, hibiscus flowers can also be used for jams, desserts, relishes, and drinks.  The taste of hibiscus is lightly sweet and similar to cranberry and pomegranate.  Hibiscus contains a huge amount of antioxidants and is known for its anti-inflammatory properties. It can help you lower blood pressure, stimulate diuretic effects, reduce high cholesterol, boost immunity and help with weight management.    Lavender flowers Lavender is a plant in the mint family native to the Mediterranean and Middle East regions. It's mostly known for its beautiful, strong floral scent and calming properties.  Lavender flowers are also a great cooking ingredient. They can be used for both sweet and savoury dishes, giving them a herby, floral flavour and aroma. It makes a perfect addition to cakes, cookies, muffins, and ice cream and can be used to make a...

What is Bombay mix?  Bombay Mix is a classic Indian snack.  If you're looking for a healthy snack on-the-go or want to add some spice to your day, the super tasty Bombay mix will help you through it. I will also make a perfect snack to share at parties or to enjoy with beer. It is what almost everyone loves: spicy and crunchy. Just be aware: it's very moreish!    What is Bombay Mix made with?    The Bombay Mix ingredients can be different, but a typical Bombay mix is usually a selection of fried noodles, legumes and nuts. A traditional Bombay Mix includes fried chickpea flour noodles, roasted or fried chickpeas, dried peas, fried lentils, fried crispy onion, puffed rice and nuts.   What spices are used in Bombay Mix?   Bombay mix is seasoned with salt and spice blend, often made from turmeric, ground cumin, ground coriander and chilli powder.   Is Bombay mix healthy? <div role="button" aria-expanded="true" aria-controls="_QvCvZe3_IZSMxc8P7O6FkAc_39" class="dnXCYb" tabindex="0" jsaction="AWEk5c" jsname="tJH...

What is Ashwagandha? Ashwagandha is one of the most popular Ayurvedic herbs. Also known as, “Indian ginseng” and “winter cherry“ it has been used for thousands of years in India as a natural medicine. It is believed to heal different conditions, from anxiety to infertility and add strength to the body. Organic Ashwagandha helps improve sleep, concentration, energy levels and athletic performance.    In Sanskrit, “Ashwagandha” means “the smell of the horse, " which also refers to its specific scent. The plant's botanical name is  Withania Somnifera . It is a small shrub with yellow flowers native to India and Southeast Asia. The Ashwagandha powder is made from the plant’s roots or leaves.    How is Ashwagandha used? Ashwagandha is used to help the body manage stress and anxiety. It lowers blood pressure and cortisol levels and strengthens the immune system. It may help people who experience stressful situations and suffer from anxiety, insomnia, and even hormonal dysregulation. I...

Plant-based diets rich in protein from whole foods like beans, legumes, and nuts may help women stay healthy as they age, a new suggests. The new study was published in  the American Journal of Clinical Nutrition. According to new research, women who consumed more plant-based protein were healthier and developed fewer chronic diseases.  Researchers discovered significantly less heart disease, diabetes, cancer, and cognitive health disease in those women who included more protein from plants in their diet and ate more vegetables, fruits, whole grains , bread, beans, legumes, and pasta, compared to those who ate less of these products.  The study results show that women who regularly ate animal protein developed more chronic diseases.  Andres Ardisson Korat, a scientist at the Jean Mayer USDA Human Nutrition Research Centre on Ageing (HNRCA) at Tufts University, USA, the lead author of the study, commented, “ Consuming protein in midlife was linked to promoting good health in older adulthood. “We also found that the source of protein matters. Getting the majority of your protein from plant sources at midlife, plus a small amount of animal protein seems to be conducive to good health and good survival to older ages.” “Those who consumed greater amounts of animal protein tended to have more chronic disease and didn’t manage to obtain the improved physical function that we normally associate with eating protein,” he added. The researchers recommend that middle-aged women eat most of their protein from ...

What are dried fruits?   Dried fruits are fruits that have been dried in the sun or dehydrated in order to remove water content. It is an excellent way of preserving fresh fruits for longer. Dried fruits are naturally sweet and have a long shelf life.   Dried fruits nutrition   Dried fruits offer a lot of health benefits. They are packed in natural sugars, which makes them energy-dense and high in carbohydrates. They are also high in fibre, minerals, vitamins and antioxidants. Because of their high sugar content, they should be consumed in moderation.    What are the best dried fruits?   Cranberries  Dried cranberries are even more popular than fresh ones. That's because raw cranberries have a very sour taste. Dried cranberries contain naturally concentrated sugars and good amounts of dietary fibre. Usually, they may contain added sugar and some sunflower oil, so they don't stick together.  <span data-...

New research results show that women who’ve survived breast cancer should add legumes like soy and beans , nuts, and whole grains to their diet to prevent breast cancer recurrence. Scientists looked at data from 22 studies that focused on soybeans, lignans (compounds found in seeds and nuts ), cruciferous vegetables (crunchy veggies like cabbage, broccoli and cauliflower), and green tea. They also looked at the effect of phytonutrients found in these foods. The study results were published in the medical journal ‘ JNCI Cancer Spectrum’ .  The research was led by scientists at Johns Hopkins Kimmel Cancer Center at  University in Baltimore, United States. Beneficial isoflavones in soy The study results show that intake of soy isoflavones from soy was linked to a 26% reduction in breast cancer recurrence. The best results came from a daily intake of 60 milligrams -- that's equivalent to half-cup of cooked soybeans, 2-3 cups of soy milk, or three ounces of tofu. The benefit of soy isoflavones in preventing breast cancer death was lower but reduced by only about 12%. That benefit was greatest when women ate about one or two servings of soy products per day. According to the American Cancer Society: "Some studies have suggested that soy food intake might lower the risk of breast cancer comi...

Plant-based and vegan diets, known for their health and environmental benefits, have been increasing in popularity in the last few years. New Year's is a good opportunity to change your lifestyle, reduce meat consumption, and add more organic  whole foods and veggies to your diet. An annual Veganuary campaign encourages people to go vegan for a month as their New Year's resolution, and you should try it, too!  If you’re considering a vegan lifestyle in an effort to be healthier, decrease climate change, or for animal welfare reasons, it's good to learn how a vegan diet may affect your daily life. Here’s everything you need to know about starting a plant-based diet, its health benefits and tips on how to eat better.   What is a plant-based diet?   A plant-based diet is a diet composed of fresh produce, including vegetables and fruits, whole grains , pulses, legumes , nuts and seeds . All these ingredients are very healthy and ...

What foods should you avoid if you want to stay healthy?    Ultra-processed meats  You should stay away from ultra-processed meats like sausages, slices, balls and other things. Charcuterie meats are highly processed and very, very bad for you. They contain many additives like preservatives, flavour enhancers, and colourants. Many of these substances bear 'chemical' names which don't even sound like food. Read the ingredients list carefully, and check for any weird symbols instead of natural ingredients. You shouldn't eat it if you don't know what it is. People who consume a lot of processed meats may have a higher risk of developing serious diseases like cancer, diabetes, high blood pressure and heart disease.     Fast foods and takeaways Avoid fast foods, ultra-processed ready meals and cheap takeaways. They are packed with calories and nasty stuff like sugar, salt, saturated fat, trans fats, and ultra-processed ingredients. All of this combined may make you sick in the long run. Eating fast food every day puts you at high risk of developing many diseases,  including  obesity, type 2 diabetes, and cardiovascular conditions .    Fatty and salty snacks Don't stock your pantry with unhealthy snacks like crisps or potato chips. They are packed with trans fats, sugar, salt and many additives like preservatives and flavour enhancers.  Many of them are actually deep-fried. They are also high in  refined carbs and trans fats.  which can increase your “bad” cholesterol and lower your “good cholesterol.” Eating snacks every day will lead to gaining weight. Instead, opt for nuts and seeds, that are packed with protein...

What are the best nuts for weight loss? Almonds When you are craving a crunchy snack, go for organic  almonds . Almonds are an excellent good-for-you snack. They are packed with protein and healthy mono-saturated fats, protein, fibre and magnesium. They will keep you full for longer and satisfied. According to recent studies, people who consume almonds as a part of their daily diet have a lower body mass index. Eating almonds every day also helps you lower your blood pressure and bad cholesterol. Walnuts Walnuts are a healthy and satisfying snack that helps you control your appetite. They are packed with protein, fibre and healthy fats. They contain antioxidants and omega-3 fatty acids that are highly beneficial for health. Omega 3 is associated with low cholesterol. Eating walnuts every day activates a part of the brain that helps you restrain from fat and sugar foods.  

What is Celtic sea salt? Celtic sea salt is moist salt harvested by hand on the coast of France. The salt has been traditionally harvested in those regions for over a thousand years! The salt crystals are created by the  evaporation of sea or ocean water by the sun.  Sea salt is f ully mineralised salt of the highest potency, containing minerals and natural trace elements essential to the human body.   Benefits of Celtic sea salt Sea salt improves digestion by helping to break down the complex carbohydrates of vegetables and grains. Natural Celtic sea salt does not create thirst, and in fact, it helps your body in hydration. Sea salt is often promoted as a healthier option than table salt. However, both sea salt and table salt have the same basic nutritional value. They contain comparable amounts of sodium by weight. That's why you should never forget to consume salt in moderation.   What is the difference between sea salt and table salt? Sea salt has a different taste and texture than table salt. It is available in larger grains or crystals, while table salt comes in much tinier fine grains. Table salt is mined from underground and needs to be processed in order to remove other minerals, and then it's usually fortified with iodine. Sea salt doesn't have to go through this process. It has a natural iodine content, however, it's quite small. <meta charset="UTF-8...

There are many reasons why some spices are more popular in cooler weather. Some spices have real  warming properties that offer us comfort on cold days. They can boost our immunity to fight infections and help clear out the airways.  Ginger Ground ginger is one of the main spices of winter. It is used in sweet and savoury dishes we all love to eat in the colder season. It is used in gingerbread, biscuits, soups, spice mixes and with winter veggies like pumpkin.    Cinnamon Cinnamon has a special warming effect that stimulates the blood circulation and increases vitality. It's also a superfood that supports the immune system, which makes it a perfect spice for winter.     Nutmeg     Cloves   Cardamon     Star anise     Turmeric     Allspice     Chilli     Black pepper

Where are olives from? There are over 800 million olive trees planted worldwide.  There are more olive trees and people in Greece. It is estimated over 170 million trees are planted in Greece, while the population is only about 10.4 million people.  The average life of an olive tree is between 300 and 600 years. One of the oldest olive trees in the world is on the island of Crete in Greece. It is about 4,000 years old and is still producing olives. People who live in southern European countries like Italy, Greece or Portugal consume olives and extra virgin olive oil every day.  Why olives have different colours?  Olives are considered fruits from the olive tree. They can be distinguish by colour, size and shape. The olives get their colour from the moment they are picked from the tree. The olive tree always gives green olives and then they change the colour as the mature, so they become darker and softer. The colours may vary from light purple to dark purple and black. All the green olives that stay on the tree will eventually become black. Most of the olives are picked green as they are less bitter and contain more oil.   Why olives have different sizes?  The size of an olive depend on the variety.   You will see the final shape of the fruit when the ripening period approaches. Some varieties provide fruits that are very large (even 6 t...