Wholesome Living

When we look at the word Risotto , many of us will think of its appearance on a restaurant menu. It begs the question, of how many people actually consider what it actually contains, or how it is actually made. Risotto, funnily enough, is quite a simple and convenient meal that is packed with flavour and fullness.   Where does Risotto come from? Risotto is a traditional Italian rice cuisine that has simple, but specific ingredients. Risotto has deep roots in northern Italy where there lay plenty of rice fields. There are early recipes that go all the way back to the 14 th and 15 th century, with many Italian recipes, including rice mixed with eggs and meat and then being boiled in broths. Perhaps this is where the concept began?   Cooking Risotto The rice dish is created through heating rice in a combination of liquids and every so often adding more and more of them, till the rice has completely absorbed everything.   What Broth to Add? In terms of what consommé you create for a risotto, it all depends on what flavour you are going for, and/or perhaps what wine you might have in the cupboard. If you are trying to make a traditional version of the dish, it is important to start with white or red wine when absorbi...

  What is Barley? On first glance ‘ barley ’ doesn’t seem like a word that many of us have heard of, or relate to in our day-to-day life. However, barley is the fourth most common grain used across the world. After wheat, rice, and corn, barley is the next grain used in many of our foods and drinks. Barley comes from a cereal plant and can grow in many climates. Hence, why it’s turned out as quite a popular grain.   Where is it from? Originating from northwestern Europe, Egypt and Mesopotamia, Barley was one of the first grains found in ancient civilisations. Now, predominantly grown in western Asia and northeast Africa, Barley is used hugely across countries all around the world.   How is it grown? With adequate care, barley is fairly simple to grow (in the right climate that is). Barley comes in two different flower types, used for different reasons. Six-Row Barley Six-row barley has three spikes on each notch that contain little florets that eventually turn into kernels. This type contains a very high amount of protein, and is therefore used in lots of bulked animal feeds, and as livestock bedding. Two-Row Barley <p data-mce-fragment="1"...

The eco-friendly Planetary Health Diet is made of plant-based protein sourced, fruits and vegetables    This diet has environmental benefits for the planet and health benefits for people   In a new study, researchers said the diet can lower the risk of premature death by 30%   Following a planet-friendly diet of mostly plant-based whole foods like whole grains, vegetables and fruits  reduces the risk of premature death by nearly one-third in people while also dramatically cutting the release of greenhouse gases harmful for the planet, according to a new research. The study was published this week in The American Journal of Clinical Nutrition . The researchers claim the Planetary Health Diet reduced the risk of every major cause of death, including heart disease, lung disease and cancer for the study participants. They add the plant-based diet can also help the environment. Dr. Walter Willett, a co-author of the research and the chairman of the Department of Nutrition at Harvard T.H. Chan School of Public Health in Massachusetts, said in a press release: “Shifting how we eat can help slow the process of climate change. And what’s healthiest for the pl...

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...

Popcorn Homemade snack classic! Popcorn is one of the most popular and healthiest snacks you can eat. It is packed with essential nutrients that offer a variety of health benefits. But how healthy it is, it depends on how you prepare it. It is very important to make your popcorn the right way. Try to avoid sugar, caramel coatings, sweet dressings too much salt or oil.    Hummus Healthy and protein-packed chickpeas turned into a delicious paste. H ummus is one of the healthiest spreads you can prepare. Made with cooked and blended chickpea, sesame tahini, olive oil, cumin, garlic, salt, pepper and lemon juice it contains  several important nutrients, including plenty of dietary fibre.    Roasted Almonds Nuts are the healthiest snacks you can eat. Although raw nuts are always healthier than roasted or toasted versions, if you pick roasted once in a while won't do any harm.  Roasted almonds are still rich in healthy fats, protein, and fibre while low in carbohydrates. They also contain  calcium, vitamin E, riboflavin and niacin. The roasted nuts crunchiness pairs better with beer and other drinks.    Olives Olives come in many varieties, and are preserved in many ways in brine, marinated, in oil, there can be even fermented olives.  These small fruits are a great source of healthy fats and fibr...

  Oats are an understated ingredient that sit at the back of so many cupboards just waiting and hoping to be one day turned into a delicious meal. Oats have a great multipurpose and so many people are unaware of how many great and simple recipes you can make with them.     Porridge/Oatmeal Perhaps the most notable recipe for the use of oats is porridge/oatmeal . Porridge is a versatile meal, that is not specified for any particular part of the day. It can act as an acceptable breakfast, snack, smaller dinner, or even lunch. Depending on how much you have of porridge oats it can act as a lighter or heavier meal. Organic porridge oats can be found ready made in most shops, or packed as rolled oats for plenty of portions so it can be an on-the-go option too. Just mixing oats with water or milk and heating till its simmering and its mostly good to go.   Shapeshifting Breakfast Oats A popular time of the day to enjoy oats is in the morning. With a common sweet touch, breakfast oats tend to have a sweet flavouring to it. Whether it’s turned into a warming porridge, crunchy oats granola, a filling cereal bowl, a healthy, protein packed oat bran, or delicious overnight oats; a little bit of fruit, jam or spread can go a long way in adding that extra bit of...

  Flour is an essential ingredient in many of our households. Flour holds a structure that creates a useful base for many recipes in our everyday cooking and baking. You can count on many kitchens having these quintessential flour types, either: self-raising flour, or plain flour/all-purpose flour . These are winner ingredients for your cakes, doughs, pastas, pancakes, and even sauces. They include grinded wheat, which has some great health benefits. Stone ground flour that is unrefined (organic) includes: fibre, protein, minerals and vitamins. Organic wheat flour is great for your nutritional health for many reasons, but it has other advantages too. Organic stone ground flour is far easier for the body to absorb, and tends to be pesticide free also.   Plain flour/All-purpose flour  This popular flour is a great ingredient for all your general kitchen needs. The easy-to-use product can be used in cooking and baking as it has a mixture of hard and soft wheat for different textures. This is a staple for anyone who likes to jump into the kitchen from time-to-time without having to worry about having every ingredient already in the house. Something to note about all-purpose flour, is that it doesn’t contain the leavening agent that self-raising flour is so famously known for. Therefore, if you’re looking for a flour that will help your breads, cakes, and doughs rise, then you’d need to add baking soda or baking pow...

The team of scientists from King's College in London encourages parents to give their kids some peanut butter until they reach the age of five. According to their research giving smooth peanut butter to babies and throughout early childhood, could provide them with lifelong protection against peanut allergy. Teenagers who had it until they were 5 were 71% less likely to develop an allergy than children who never ate peanut butter. Food allergies result from our immune system mistaking something harmless for a severe threat. Kids' early life is a critical period for the immune system to learn to recognise foods and which ingredients are good for them.  The researchers advise parents to give smooth peanut butter during infancy and then regularly until age five. The tiny babies should not not eat crunchy peanut butter or whole peanuts due to the risk of choking. Some parents might be surprised by the latest results. In the past, it was common to avoid peanut butter and peanuts due to the fear of allergies, especially for children under the age of three. In recent years, peanut allergies have become more common, and currently are affecting one-in-50 children. This led to the banning of all kinds of peanut products at schools. As even a small amount of peanut can cause a life-threatening reaction in somebody with an allergy. The latest findings show the previous advice was wrong. The results are based on a 15-year-old clinical trial in which 640 children at high-r...

If  you're  still  wondering  why ultra-processed food is  bad  for you, you should read about this 30-year study.   Scientist from Boston discovered that people who eat significant quantities of ultra-processed foods have a slightly higher risk of premature death than those who eat whole foods  like grains, legumes, nuts, seeds and minimally processed foods and  single ingredients foods  like 100% nut butters, and healthy oils.  The research team led by senior researcher Mingyang Song, an associate professor of epidemiology and nutrition at Harvard T.H. Chan School of Public Health in Boston,  looked at  the different studies  from  over a 30-year  long  period.     <p dat...

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...