Wholesome Living

Missing some sunshine this winter? When it's gloomy, dark and cold, you can add some warmth to your diet by eating citrus fruits! They are now in season and therefore more affordable.  These colourful and fragrant fruits are not only delicious, sweet, juicy and refreshing but they are also packed with powerful health benefits.  Citrus fruits are a great source of vitamin C, flavonoids, and fibre. They play an important role in preventing conditions like diabetes, cancer, and neurological disease. They will boost your immunity and keep you protected from some seasonal diseases. They may help you reduce inflammation, improve gastrointestinal function and overall health.  Where do citrus fruits come from? Citrus fruits are thought to have originated from Southeast Asia. Known since ancient times as citron, a popular fruit among local groups who used them in different religious ceremonies and festivals. The name citrus comes from the Romans. Over the centuries, other hybrid citrus species have originated from the citron. Today we can enjoy different types of oranges, lemons, limes, grapefruits, tangerines, mandarins and others. The prefer warmer climates, so in Europe they grow mainly in Italy, Greece, Spain and Portugal. What is the citrus peel used for? The rond of delicious fruits is rich in oils and very fragrant so they are as a flavour and fragrance to cakes, desserts, coffee and tea. The peel of citrus can be used for sweet and savoury dishes. The most popular are the orange peel and lemon peel.  Many of the citrus fruits can be eaten raw or juiced.  The fleshy interior contains amazing nutrients and phytochemicals that give those fruits their medicinal qualities. Vitamin C Citrus fru...

What to eat or when to eat? What is the best time for dinner? Shall I have breakfast as soon as I wake up?  We used to think that the timing of meals was crucial when going on a diet and trying to lose weight. Restricting meal times and intermittent fasting has become a popular method to lose weight in recent years. However, a new study published in the Journal of the American Heart Association claims that the timing of meals may not have as big an impact on weight at all.  The researchers investigated the portion sizes and eating times of 547 participants, monitoring their health and weight over the course of six years. The study result shows no association between the time of the day in which people had their meals and their weight.  Meals timing not so important The researchers found no association between restricting eating times and weight loss, said Dr Wendy Bennett, an associate professor of medicine in the division of general internal medicine at Johns Hopkins School of Medicine, the study author.  It didn't matter when people ate after waking up, how long they ate throughout the day and how late they had the last meal. The size of the meals matters  What mattered was the size of the meals. Smaller portions were associated with weight loss. Timing meals, however, can be helpfu...

Following a healthy plant-based has many benefits for your body. A healthy plant-based diet is rich in vegetables, legumes, whole grains, and nuts. According to new research, this kind of food can reduce the risk of bowel cancer in men by more than a fifth. The study conducted by scientists from a South Korean university involved nearly 80,000 US-based men aged 60 on average. The participants were asked how often and how much they consumed certain foods and drinks from a list of more than 180 items. Scientists grouped the foods into different categories. The healthy plant-based foods included whole grains, veggies, legumes, pulses, fruits, nuts, vegetable oils, tea and coffee. The less healthy plant-based foods listed more processed foods, including fruit juices, refined grains, added sugar, starchy veggies like potatoes, added sugar and animal-based foods such as meat, eggs, fish and dairy. The study participants indicated the size of portions and frequency of eating certain foods. The researchers divided the daily consumption per 1,000kcal into quintiles, from the largest daily amount to the smallest. The study results show that those who ate a lot of healthy plant-based foods had a 22% lower risk of bowel cancer than those who ate the least of plant-based foods. “Colorectal cancer is the third most common cancer worldwide and the risk of developing colorectal cancer over a lifetime is one in 23 for men and one in 25 for women,” said the study author, Jihye Kim from Kyung Hee University, South Korea. “Although previous research has suggested that plant-based diets may play a role in preventing colorectal cancer, the impact of plant foods’ nutritional quality on this association has been unclear. Our findings suggest that eating a healthy plant-based diet is associated with a reduced risk of colorectal cancer.” “We speculate that the antioxidants found in foods such as fruits, vegetable...

According to new statistics from YouGov, almost three-quarters of Britons (73%) say they eat meat. The number of meat eaters is higher in men. Eight in ten men in Britain (80%) describe themselves as meat eaters, compared to two-thirds of women (66%).   What is a flexitarian diet? Among other diets practised in the UK, flexitarianism has recently gained the most popularity. A flexitarian diet is a mainly vegetarian diet with occasional meat or fish meals.  Currently, flexitarians account for one in eight (12%) of the British public (8% of men and 15% of women), while 6% say they are strictly vegetarian. Pescatarians account for 3% of the population, while 2% of Brits say they follow a vegan diet and lifestyle.    Plant-based diets more popular among younger generations Plant-based diets are more popular among younger generations. Only 53% of 18 to 24-year-old Britons describe themselves as meat eaters compared to 77% of those aged 45 and over. One in nine of those aged 18 to 24 (11%) consider themselves vegetarian and do not eat any meat, including poultry, fish or shellfish. This number is more than double the share of those aged 55 and over who say they are vegetarians (4%).   How many Brits are vegan? A vegan diet that has become more popular in recent years does not include dairy, eggs, fish mean or any other animal product.  ...

  If you are trying to go vegan this January, you may wonder if it will cost you more than a regular diet.  In times of the cost of living crisis, when everyone is worried about the prices and looking for savings, this could be something to think about. How to go vegan without breaking the bank?  It is possible to fully enjoy the benefits of a plant-based diet and save some money. With some planning and guidance, going vegan doesn't have to be more expensive than other diets. Here are some tips on how to make a vegan lifestyle more affordable.    Buy more whole foods Whole foods are not only very healthy but also more affordable than processed and packaged foods. When you buy dry legumes such as lentils, beans, pulses and grains such as oats, rice, quinoa or couscous, you will be surprised that they are really cheaper they are than their pre-cooked canned version. They offer you incredible health benefits and are a great source of protein. Don't be scared to use them - start adding them to your soups, stews, pasta and salads to replace meat. They will help you save money for your family budget and keep the doctos at bay.    Buy in bulk Buying in bulk is a great way to save money when following a vegan diet. It is cheaper to buy bulk-buy whole foods such as beans, lentils and pulses, grains and seeds. These foods are even more affordable when you purchase large quantities. And as they are incredibly healthy, it is good to keep them always at hand. You don't ...

  Soybeans  Soybeans are the best source of plant-based protein. Cooked soybeans contain 18-20g of protein per 100 grams (source nutritionvalue.org) They are also high in iron, magnesium, potassium and calcium. The healthiest way to eat soybeans is by cooking edamame (fresh or frozen). Other soy products include soy milk, tofu and tempeh.    Tempeh Tempeh is a traditional food staple originally from Indonesia. It's made from cooked, fermented soybeans. It can be cooked, marinated, covered in crumbs, fried, or roasted, which means it t can be used to replace meat in everyday meals. It is a compact product and contains a lot of protein -  19 g per 100 grams. The protein in tempeh includes nine essential amino acids. It is also a source of fibre, iron, calcium, magnesium and phosphorus. Tempeh helps promote gut health and bone health. Check labels, as the nutritional profile of tempeh from different brands may vary.      Tofu  Tofu is another amazing product made with fermented soybeans milk, specifically soybean curds pressed together. It contains 8 grams of protein per 100 grams. Tofu is also a great source of calcium, iron and magnesium.  Tofu doesn't have much flavour, but it can be quickly marinated and cooked with different herbs and spices. It can be incorporated into many traditional recipes to replace meat, from curries to b...

Eggs are the main ingredients of many savoury and sweet dishes. Eggs are versatile and have properties that are needed in baking and cooking. They help to bind components, work as a thickener, help the cakes to rise and give them a spongy texture. They help achieve the creaminess of many desserts and sauces. Actually, so many sweet and savoury recipes feature eggs that it gets complicated when you want to follow a plant-based diet or suffer from allergies and simply cannot eat them.  Is it possible to replace eggs?  You can prepare a vegan replacer at home. This way, you will still be able to enjoy traditional recipes without eggs. There are many ways to do it; you just need to have a few specific ingredients in your kitchen pantry.    Egg Replacer Recipes Chickpea Water or  Aquafaba egg replacer Aquafaba is the brine, which is usually drained away from a can of chickpeas, and can be used as an egg white substitute. You can use it straight from the can. It is high in protein, so you can whip it just like egg whites, but be aware that you will need sugar to stabilise it. It will make a beautiful and fluffy foam. It will be a great egg replacer for mousses, creamy desserts, cakes, pancakes and meringue.  Method: To make 1 egg replacer, you will need 60 ml of aquafaba. Just mix it into your dough or batter or whip it using a mixer.     Baking soda & vinegar egg replacer This mixture can replace eggs in specific cake recipes, especially chocolate cakes, chocola...

  Plant-based diets are becoming more popular, and scientific evidence proves they are also very healthy. Doctors and researchers claim that eating nutrient-dense plant-based food will keep you away from chronic diseases, including diabetes, heart disease and cancer.    Is it easy to go plant-based? Following a plant-based or vegan diet has never been easier! You can find many vegan products, including meat and cheese alternatives, plant-based milk, dairy-free mayonnaise, protein substitutes, snacks, chocolate and sweets. The quality of vegan cheese and plant-based meats has improved a lot in recent years. It is also easy to find egg replacements.  Keep your kitchen pantry stocked with some tasty plant-based staples, and it will be easy for you to avoid meat and dairy.    What foods do you eat on a healthy plant-based diet ?    Vegetables, fruit and legumes Fresh and frozen vegetables and fruits are the best sources of vitamins and minerals. They are also packed with healthy dietary fibre. Legumes are so high in protein and can be an excellent replacement for animal-based protein.    Tofu and Tempeh Tofu and tempeh are a must-have for vegans. Both are made from fermented soybeans and packed with plant-based protein, making them...

Food lovers aka foodies are those people who simply love to eat. They often love to cook and bake as well. But be   aware, they won't eat anything.    Foodies   often focus on the best quality foods and the best cooking ingredients. So when you want to offer them a gift, let it be the best foods you can find. Foodies will appreciate a Christmas hamper filled with organic produce, vegetables and fruits, whole foods, organic nuts, fermented foods, quality   condiments and pickles, organic olive oil and premium herbs and spices. What to add to a foodie Christmas hamper? Here's the list of products you can be assure, a food lover will love!  Rare whole foods & grains Wild rice, freekeh, kasha Wholegrain pasta & noodles wholegrain pasta in different shapes, Italian pasta, Japanese noodles Organic oils & quality vinegars Organic olive oil is always great gift option for a foodie. The best organic olive oil available on the market are Greek olive oil and Portuguese olive oil. There are also some speciality rare oils such as pumpkin seed oil, hemp oil, avocado oil, sesame seed oil and peanut oil as well as a good quality Balsamic vinegar will make a perfect   addition to a foodie hamper. Organic nuts Organic almonds, macadamia, pistachios, chestnuts, whole walnuts Organic dried fruits Medjoul dates, dried Mediterranean figs, dried apricots, organic prunes, sultanas Premium herbs and spices  Organic herbs: organic oregano, organic Basil, organic rosemary, organic bay leaves, organic thyme, organic sage Organic spices: Ceylon cinnamon, cinnamon sticks, organic black pepper, star anise, cardamon, organic chilli, chilli flakes,  Harissa paste, varieties of miso, green, red and yellow...

This Christmas, instead of gifting sugar-packed and unhealthy fat loaded sweets and super salty snacks, try giving healthier and more nutritious foods. Your family and friends will appreciate having these delicious and nutritious healthy alternatives to Christmas treats. Sometimes little things make a huge difference. Here's the list of healthy Christmas gift ideas. You can make small healthy gifts, or combine some of them in one Christmas wellness hamper. Nut boxes and bundles Nuts are one of the healthiest things you can eat. They are packed with vitamins and minerals, dietary fibre and healthy fats. Buy large bags of nuts online and make mixed nuts bundles as Christmas gifts for your loved ones.  You can roast your own nuts at home and then give them to someone special in a nice box! Such a small gift but when it's made by you it means a lot more. Read more how make roasted nuts at home - recipe here.  Dried fruit boxes and bundles Dried fruits are a very healthy snack option. They are a great source of vitamins and fibre. Buy large bags of fried fruits online and make mixed fruits Christmas boxes and bundles for your family and friends. Choose unsweetened dried fruits to avoid extra sugar! Organic spice bundles & h omemade spice mixes  If you want to spice up the life (and meals) of your loved ones, give them some organic spices. You can buy spices online and make your own spice mixes and spice coatings. The best gifts for Christmas would be mulled wine spice mix and mixed Christmas spice for baking. Check the recipe here. Then you pack it a small glass jar which is perfect for storing spices and wrap it up with a lovely festive ribbon and a gift is ready!  Organic herbs Regular supermarkets usually offer limited selection of herbs in small packaging. If you want to surprise someon...

Mince pies are one of the most popular traditional winters and Christmas treats in the UK. These delicious shortcrust pies are filled with mincemeat made from dried fruits such as raisins, cranberries and spices such as cinnamon, nutmeg, ginger, cloves, allspice, lemon and orange peel, mixed with fat and sometimes with alcohol such as brandy. As the name suggests, in the past, it used to be made with meat and animal fat, but these days its most popular versions are, in fact, vegan and vegetarian.  As you can often find ready mincemeat in supermarkets, many people think it's tough to make. But don't get tricked, as homemade mincemeat filling is easy to prepare and simply delicious. It's so much tastier than ready-bought products, so it's worth taking some time and preparing it in your own kitchen. A jar of homemade mincemeat will also make an excellent gift for your family and friends. You can make mincemeat ahead of time in November so it can mature till Christmas (if you use alcohol, it will last up to a month), but it's also good if you make it last minute, just before your festive baking (without alcohol). In our vegan recipe, we are using a mix of our favourite dried fruits (you can choose your favourite dried fruits), some almonds flakes for a more unique texture, plant-based butter instead of animal fat and brandy.  Here's how to make plant-based mincemeat filling Ingredients (for approx. 12 -16 mice pies) 350g mixed dried fruits: raisins, cranberries, sultanas, currants, glace cherries (you can combine your favourite dried fruits) 50g candied lemon and orange peel 1 sour apple (chopped) 1 orange (juiced and zested) 50g almond flakes (for a unique texture and flavour) 100g brown sugar 60g soft plant-based butter (it will be a binder and give thick consistency) 1/2 tsp cinnamon 1/2 tsp ground ginger 1/2 tsp ground nutmeg 1/2 tsp allspice or cloves <b...

The ‘Anything is Pulse-able’ campaign from Eating Better aims to give food for thought by raising awareness of the health, cost-saving, and environmental benefits of eating pulses such as beans , lentils, and peas by providing information and inspiration on why and how we should be incorporating more pulses into our diets. There has been an increase in the people that have adopted a more sustainable lifestyle in the last 12 months, including people reducing their meat consumption. However research has shown that the barriers to more people being sustainable are related to cost and lack of information. We want to show inflation need not stop people from leading a healthy and sustainable lifestyle. ‘Anything is Pulse - able’ promotes that the easiest and best choice you can make to benefit your health and the environment, is with the food you buy and eat. Why pulses? Pulses (also known as legumes) are a healthy and sustainable food choice affordable and accessible to everyone. Food that costs you less Eating pulses can save you money. Adding pulses to your meals can bring the cost down and keep the flavour up. Pulses are affordable and consumed across the globe. In a time of rising food prices, pulses remain affordable and accessible for everyone, and we want to ensure that the current cost of living pressures do not prevent people eating healthy and sustainable diets. Food that doesn’t cost your health Eating p...

What do you need for Christmas baking?  A few essential ingredients are needed to make delicious cakes: flour, leaveners, fat, liquid, sweeteners and natural flavourings. The flour provides the structure for all baked goods through proteins that interact with liquids to create gluten. The flours need leaveners that create chemical reactions in your dough, causing it to expand and rise to make them lighter.   You also need some liquid and fats to combine all the ingredients in a dough.  The flavour is all up to you - spices, chocolate, dried fruits, and nuts are there for you.  Here's everything you need to buy on one shopping list.  Christmas baking pantry checklist:   Flours:  All Purpose flour, almond flour, gluten-free flour   Sugar and sweeteners: White sugar, brown sugar, icing sugar, agave, maple syrup, dates syrup   Baking spices:  Ground cinnamon, ground ginger, cloves, cardamon, anise    Nuts and dried fruits:  Walnuts, almonds, hazelnuts, dried apricots, prunes, dried cranberries, dates, raisins   Leaveners: Yeast, baking powder, sodium bicarbonate - baking soda   Fats and oils:  Coconut oil, plant-based butter, sunflower oil, rapeseed oil</sp...

Winter is around the corner and Christmas holiday is approaching. There wouldn't be Christmas without roasted chestnuts.  Do you ever wonder how to make roasted chestnuts at home? It may appear to be difficult. But it is actually very easy and quick. All you need is an oven, a couple of kitchen accessories and 20-30 minutes of your time.  Good quality chestnuts When buying chestnuts, make sure they are fresh and firm to touch. Good chests are quite heavy and look glossy. Make sure they don't have any bugs. Be careful, don't buy them when they are too hard or too soft which means they got dried.   Kitchen accessories You need to prepare a wooden cutting board, a small sharp knife and a baking tray.  Hot oven The key is a very hot oven! Your chestnuts must separate from their shell.  Preheat oven to 220°C and make sure your baking tray can be placed right in the middle of it.  Preparing the chestnuts While your oven it heating up, it's time to prepare your chestnuts. Hold the chestnut on the cutting board and with a a small knife, carefully make a slit down the entire middle surface, on the long side. Make sure that the inner skin of nut is cut. This way, when the chestnut is hot the steam will be released from the inside of it. If the chestnuts are not properly cut, they may explode in the oven.  Be careful, the surface of while cutting. The chestnuts shell is quite slippery....

  Christmas spices are a part of the holidays, just as are the Christmas trees, lights, treats, mulled wine and gifts.  One of the most popular Christmas spices is gingerbread mix. Featuring ground ginger , ground cinnamon , ground nutmeg , ground cloves and ground cardamon , it is commonly used for cookies and cakes during the festive season. You can easily make gingerbread spice mix at home by combining spices from our list. These winter spices will offer a festive treat for your taste buds and a beautiful aroma in your entire house. It can't be Christmas without them.  Cinnamon Cinnamon is a very popular winter spice. It is made from the bark of the Ceylon cinnamon tree. The bark is dried and rolled up to create the cinnamon stick. Ground cinnamon is usually made from cassia or Padang cinnamon. Cinnamon sticks are a great Christmas decoration!           Cloves Dried cloves have a very intense, slightly bitter flavour. Use it carefully as it has quite a high content of essential oils and can overcome other flavours. You need cloves if you want to make mince pies and gingerbread - they can't go without them. One of the lovely natural Christmas...

A warm drink ritual best accompanies cold winter evenings. Whether it's a cup of tea, coffee or hot chocolate, it always makes you feel good.  As we are approaching the Christmas holiday season, perhaps it's time to consider adding some spices to your drinks.  A nice cup of chai latte or a glass of mulled wine is the perfect pairing with sofa time or fireplace in the evening.  What is mulled wine? Mulled wine is sweet, warmed red wine mixed with winter spices such as cloves, cinnamon, and citrus fruit peel.  There is a mulled wine tradition in nearly every European country where it's particularly popular during Christmas time when the nights are the longest. This is when people like to gather on Christmas markets and enjoy a cup of this warming drink while outside watching festive decorations and enjoying Christmas songs and special treats.  Mulled wine goes by many names, like glögg in Scandinavia, gluhwein in Germany and Austria, vin chaud in France, and grzane wino in Poland. These days you can buy it in many supermarkets, but it is also easy to make at home.  What do you need to make mulled wine at home? When making mulled wine at home, you need to prepare a large pot and a bottle of some good wine. The wine should be fruity, slightly sweet and not too dry. You can also add some extra vermouth - which will add some bitter-sweetness. The essential ingredients are the Christmas spices, so your mulled wine is intense in flavour.  What spices do you add to mulle...

Remember the panic when the pandemic started? That time has probably taught a lot about what foods you should keep at home and how to eat in an emergency situation.  Autumn is a good time to start thinking about stocking up your kitchen pantry for winter. As we know, covid is still there, so it is better to keep some healthy staples nearby just in case of another lockdown (you never know).  The best option is always to ensure that you can keep eating healthy so you need to have some whole foods like beans, lentils, rice, flour, dried fruits, canned veggies and pasta to make your dishes healthy. With some help from herbs and spices, you can create incredible sensations in your own home kitchen. Just use your imagination and creativity.    What are the best staples I should stock in my pantry?  The answer is high-quality whole foods and healthy products. You need to eat well during hard times and stay fit.  Legumes: dried beans, lentils, chickpeas  The best foods you can stock are legumes and pulses: dried beans, dried lentils, dried chickpeas, dried peas. You can also buy canned legumes, but they tend to be less healthy (high added sugar content and salt). Legumes and pulses are packed with vitamins and minerals and are a great source of plant-based protein and fibre, meaning they are super satisfying. They are also versatile, which means you can use them in many dishes. Think of all those delicious meals you can prepare with them!  Whole grains, pasta and rice </st...

Matcha is a type of green tea that has been consumed in Japan and China for hundreds of years. Known for it amazing health benefits, matcha can help improve your immunity system, levels of energy, skin and mind. Japanese Matcha tea is a fine powder made from green tea leaves. Like all tea, Matcha is made from the tea plant Camellia sinensis. Tea leaves grown for Matcha are specially shade-grown to enhance the chlorophyll levels and the amino acid theanine , which is thought to give the drink its deep earthy umami flavour. Matcha is traditionally prepared in a small bowl with a bamboo whisk. It can be used to create hot and cold drinks, smoothies or added to cakes and pastries. Because of its unique flavour and superfood status, it's now featured in many healthy recipes. Matcha improves immunity system The antioxidants that matcha contains protect the cells from free radicals and boost your immune system. One of the antioxidant called catechin EGEG is useful in preventing and defending the body from bacterial and viral infections. The protection from free radicals helps reduce inflammation and ease the symptoms of some long-term medical conditions such as arthritis.  <div cl...

Health benefits of chia seeds have been known for centuries. Little in size but rich in powerful nutrients - chia seeds are a very healthy ingredient and that's why should include it in your everyday diet.  Chia seeds contain a lot of protein, fibre, minerals, antioxidants and Omega 3. They not only boost your health but also help you avoid certain diseases. Adding chia seeds to your meals may help you maintain healthy bones, control blood sugar, speed up wight loss, lower total and LDL (bad) cholesterol in your blood and support a healthy heart. Chia also contains calcium, phosphorus, and magnesium, which support healthy teeth and bones.  Chia seeds are a versatile ingredient and can be used in different healthy daily dishes and drinks. They have a delicate nutty flavour that will be great for savoury and sweet meals, including smoothies, puddings, snacks, cakes, cookies.  Chia seeds topping You can use chia seeds as topping for any dish, such as soups, salads, sandwiches, pasta, granola and desserts. Simply spread a bit of it on top of your  your favourite dish, especially your morning cereals, oats with yogurt or porridge.  Chia seeds for protein shake Chia seeds are known for enhancing energy levels, so try adding them to your post-exercise protein shake. How to make chia seeds pudding Soak chia seeds in water or plant-based milk overnight. Chia seeds can become up to 12 times their original size when soaked.They will have a loose jelly texture similar to tapioca. Add spices and a bit of maple syrup, agave or stevia to make it sweeter. Enjoy with fruits!  How to make healthy &amp; tasty 'breadcrumbs' Mix chia seeds...

White sugar doesn't have any nutritional value but supplies us with extra calories. That's why more and more people are looking for healthier and natural ways to replace it. There are sugar alternatives that you can easily buy online and enjoy your meals and drinks with a little bit of sweetness that is less harmful. This list includes dates , erythritol , agave syrup , maple syrup , organic coconut sugar and stevia.   1. Dates  Dates are fruits of the date palm tree. In the Western countries mainly dried dates are consumed, that are available as: whole, pitted or chopped dates . The most popular varieties are Medjool dates and Deglet Noor dates. Dried dates are sweet and chewy with a caramel-like flavour. You can also easily buy date syrup made of heated dates mixed with water and blended into a sweet nectar. Both whole dried dates and date syrup are a great alternative for sugar in cooking and baking.  Nutritional value of dates </h4...

The world's leading nutrition experts and researchers attended NUTS 2022 conference last week to discuss the health research on nuts and dried fruits. The conference  summarised the latest evidence on health benefits of nuts and dried fruits, and the opportunities in research for the future. Health benefits of nuts and dried fruits The effects of nut and dried fruit consumption have gained traction over the last years, and supported by growing scientific evidence they have been associated with many health benefits, from cardiovascular health to insulin resistance and diabetes, weight management, lipoproteins and dyslipidemia, inflammation and oxidation, gut health, aging and cognition, and some forms of cancer. More recently, other lines of research have included fertility and nuts and dried fruits as part of sustainable diets. While some areas of research have been put into focus more than others, there is irrefutable evidence that they are nutrient-dense foods with an interesting nutritional composition. Importance of nuts and dried fruits in healthy diet The NUTS 2022 participants highlighted how a joint effort must be made to help bring awareness to the importance of including nuts and dried fruits as part of a healthy diet. The benefits of nuts are wide-ranging and include a variety of nutrients, mono- and polyunsaturated fats, fibre, vitamins, minerals, polyphenols and antioxidants, all which have a beneficial effect on health, and dried fruits contain essential nutrients and health-promoting bioactive compounds such as antioxidants. Nuts and dried fruits in prevention of diabetes Among the future lines of research discussed in the meeting, experts highlighted the potential role of nuts and dried fruits in the prevention of diabetes, which is of particular relevance in today's world. According to th...

It's around this time of year that we start seeing pumpkin in the grocery shops.  Pumpkin is one of the best autumn ingredients for those who cook at home. It is very nutritious, tasty and low in calories.  Pumpkin is a type of squash that belongs to the same family of plants as melons and cucumbers.  As it contains seeds pumpkin is technically a  fruit but as it is fleshy and more nutritious, we consider it as  a vegetable. All parts of pumpkin, from flower to seeds are eatable, easy to cook and they combine well with many herbs and spices. Is pumpkin healthy? Pumpkin is very healthy. It contains many essential nutrients, vitamins and minerals. Pumpkin is low in  sugar and high fibre.  It is rich vitamin A, vitamin K, vitamin E, vitamin C, vitamin B6, copper, iron, magnesium, riboflavin, iron and potassium. Pumpkin is a source of beta carotene and alpha carotene which your body can convert into powerful antioxidants such as vitamin A after you consume them. Vitamin A helps to support your immune system, fight infections and keep your skin and eyes healthy. Pumpkin is also packed with lutein and zeaxanthin which are linked to lower risks or age-related eye diseases.  Pumpkin seeds which are a very popular healthy snack are also very nutritious. They are a great source of copper, magnesium, phosphorus and zinc. They are low in carbs but high in healthy fat, which makes them a great snack for those on a low carb diet.  How to cook with pumpkin? Pumpkin is a versatile vegetable. It can be prepared in so many ways: boiled, roasted, baked, steamed, fried or used for puree, soup, pasta, or as an ingred...

Whether you eat nuts raw or roasted, they provide you with great health benefits.  1. Lower risk of contamination  Roasting or toasting the nuts can reduce the risk of contamination. Processing any food item at high temperatures, such as cooking, baking and roasting, helps to eliminate germs and miscreants that can appear in the produce. Roasted nuts are then more purified and safer to eat.  2. Easy digestion Roasted nuts are better for your digestive system. Cooked food is always easier to digest compared to raw food. When food is cooked or roasted, it will be more likely easier to break down in your stomach. 3. Better flavour Roasting or toasting makes nuts taste better. Roasting enhances the taste and texture of the nuts. Thanks to roasting, nuts are more crispy and crunchy and, therefore, more enjoyable to eat.   4. Roasted nuts nutrition Roasted nuts are good for you and provide great health benefits for your body and mind . They contain similar amounts (if no salt, oil or sugar was added) of protein, fibre and carbohydrates and calories as raw nuts however you must remember that roasting nuts may damage their healthy fat content and can slightly reduce their nutrients. Are there any risks of eating roasted nuts?  Roasting some type of nuts in high temperatures can the lead to the formation of a harmful substance called acrylamide.  Acrylamide is a chemical compound that can form in some ...

We know that almonds offer incredible benefits for human health, but now researchers have found more evidence that almonds are particularly great for our gut health.  A healthy gut promotes immunity According to a recent study published in the American Journal of Clinical Nutrition, eating a handful of almonds every day increases butyrate production. Butyrate is a short-chain fatty acid that improves gut health. In the gut, there are thousands of microorganisms that play an essential role in digesting nutrients. They can positively or negatively influence our health, including our digestive and immune systems. It all depends on the food we consume. Results of previous studies suggest that eating healthy foods can be great for the good bacteria in our gut.  Almonds promote gut health &amp; boost immunity A team of scientists from King's College London researched the influence of whole and ground almonds on the structure of gut microbes.  The researchers recruited 87 healthy adults with some unhealthy habits to take part in the study. These were people eating unhealthy snacks like crisps, chocolate and sweets and already consuming less than the recommended amount of dietary fibre.  Almonds as a healthy snack The researchers divided the participants into three groups and recommended snack change for a trial of four weeks.  <span d...