Wholesome Living

  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...

Flour is one of the most popular ingredients of many dishes in almost every cuisine.  There are so many different flour types, and they all have different properties, which may be a bit confusing sometimes. What flour makes the best bread? Which flour is great for sponge cake? From wholemeal to plain, here's the list of flours you should stock in your kitchen pantry. Learn more about different kinds flours and enjoy baking and cooking at home.  Wholemeal flour Wholemeal flour is made using the whole grain of wheat, which means the entire spelt grain is processed, including the bran, endosperm and germ. Thanks to this process, the flour keeps its natural flavours and nutrients.  It is more nutritious than white flour, but it's also a bit stronger, heavier and has a more intense flavour. You can store it in a cool, dark, dry place for a few months. Wholemeal flour is especially great for bread making, but wholemeal bread is quicker to perish than white bread.  Finely milled, stone-ground organic wholemeal flour is an excellent ingredient for healthier biscuits, cakes and pastries. Because the wholemeal flower is quite heavy, you can use a combination of white and wholemeal flour if you want to achieve any specific results. It is suitable to use in bread machines and home ovens. It contains gluten.  Buy Organic Strong Wholemeal  Buy Organic Strong Wholemeal Bread Flour (Biobake) <a href="https://wholefoo...

Whether it’s a slice of sourdough with butter or a toast with marmalade, bread is a fundamental part of our diets.  These days bread is not what it used to be.  The quality of bread in supermarkets has been decreasing, and by the way, the s hop-bought bread has almost no substance. It has no weight and virtually no flavour other than sweet, thanks to added sugar. Made with cheap bleached wheat flour and packed in plastic bags, the supermarket bread has no appealing smell and a terrible texture. In the regular shops, it's almost never made fresh but rather baked from pre-made frozen dough.  If you crave crunchiness, you can get crunchy bread in a bakery, but then it will surely cost a lot more, so you will always find yourself compromising flavour or price.  What are the benefits of baking bread at home? It would be best if you considered starting to bake your own bread. You will discover that it can be a source of pleasure, a therapeutic and a rewarding experience. Plus, homemade bread is cheaper than the one bought in the grocery shop and you don't really need any bread making machine. If you're not convinced yet, below you will find some of the fantastic benefits of baking your own bread at home.  Homemade bread tastes better When you make your own bread at home, you choose your ingredients, you decide on the quality of wheat flour you use and you decide when you eat your loaf - warm or cold! Imagine, you can enjoy it fresh and warm straight from the oven. If you use organic wheat flour , your homemade...

You have probably spotted corn flour in our whole foods store, but you may not have known what to do with it. Here, you will find everything you need to know about it and find out there are plenty of reasons to buy corn flour online and stock it in your pantry.  What is corn flour? In the UK cornflour is what in the US is called corn starch - the starch derived from corn grain, obtained from the endosperm of the kernel and ground into a powder. It is fine flour used for sauces and soups and to make corn syrup.  It also a great flour for  cooking and baking.  Cakes made with corn flour will be tender, spongy, and taste of corn flour, but they won't produce the same rise of the dough as cakes made with other flours such as wheat flour or spelt flour.  Is corn flour gluten free? Corn flour is naturally gluten-free, and it's great for gluten-free cakes.   Is corn flour healthy? Corn flour is relatively high in calories. It has 353 calories per 100 grams. It contains 88 grams of carbohydrates, very little protein (0.3 grams) of protein, very little fat (0.1 grams) and no fibre. It also has some antioxidants, vitamins and minerals, including iron (0.7-milligram iron which equals 4 per cent DV) and vitamin A (63 IU of vitamin A, which equals 1 per cent DV), also B vitamins, potassium, magnesium, and several other nutrients. The bad news is that a lot of the nutrients are lost during processing, and because corn contains phytic acid, it is possible that your body can't absorb the nutrients the flour incorporates. Is corn flour good for baking? <span data-preserver-s...

Organic Wild Rice Wild rice is probably the most eco-friendly product you can have in your kitchen. It's truly 100% natural.  Organic wild rice , unlike cultivated brown, is authentic wild rice that's not genetically modified or processed in any way. It grows wild in North America, and that's where it comes from to our online store! It's a delicacy and hard-to-find product. At Wholefood Earth, you can buy organic wild rice online in bulk and in smaller convenient packages.  Health benefits of wild rice Wild organic rice is a great source of protein and fibre. It has more protein per gram than white rice! Additionally, wild rice is packed with magnesium, iron, manganese, phosphorus and potassium. It also contains Vitamins B such as riboflavin, niacin, thiamine and folate. The good thing about wild rice is that it stores all those nutrients exceptionally well with very little loss when cooking.  Eating more wild rice may help you reduce your cholesterol and the risk of heart disease and improve your digestion. Plus, it is a great way to add some healthy carbohydrates to your diet.  How to cook wild rice? The perfect water-rice ratio when cooking wild rice is ...

At Wholefood Earth, we want to inspire you to discover new things for your cooking and baking by constantly expanding our offer with new ingredients and flavours.  We source and purchase fresh quality herbs and spices, most of which are organic. We have brought unique and hard-to-find ingredients of the best quality to our whole foods store. Our rare herbs and spices are available to buy online and in bulk. Before you learn to cook meals with more flavour(s), you must learn  how to buy the best herbs and spices  and how to store them. Here's a little guide we've prepared for you.  Essential herbs and spices you should have in your kitchen pantry This is just a shortlist for beginners. These herbs and spices are the most popular and often used in different cuisines and recipes. Of course, the list could have been much longer, but this is where you should start.    Herbs basil parsley thyme rosemary oregano chives dill  sage   Spices  black pepper paprika <span ...

  Since prehistoric times, people have been using herbs and spices for seasoning to give flavour to food as well as to preserve food. In the past, herbs and spices were also used as medicine. Many of these plants have medicinal properties and can help prevent and fight diseases.  Herbs and spices were so precious in the past that they were often used as currency in trade.  Today, herbs and spices are essential ingredients in our daily cooking. They create the look, smell and taste of our meals.  How do you distinguish herbs from spices?  Often herbs and spices are considered as the same group of seasoning, but in fact, they vary from each other. They are made from different parts of plants and processed in different ways. They can be perfectly used together to create unique flavours, colours and aromas for our dishes.   What are spices? The name “spice” comes from the Latin word 'species', which means something of special value, as compared to ordinary. Spices are made from bark, aromatic seeds, flowers or roots of plants. These parts have been dried and crushed.  Spices are usually stronger in aroma and flavour because they are made from parts of plants rich in essential aromatic oils. One great example is Cinnamon which is a spice made from the powdered bark of trees from the type of the genus  <span data-preserver-spa...

Fermented foods are a great addition to your diet if you follow a healthy lifestyle. Fermentation helps increase the shelf life and health benefits of many plant-based foods. The process of fermentation is a chemical breakdown of sugar by yeast and bacteria. Not only can it preserve food in your pantry for longer, but it also boosts your health thanks to the beneficial probiotics. By eating fermented foods, you promote the good bacteria in your gut. Fermented foods are associated with improved immunity, digestion, minimising inflammation, weight loss, and overall better gut health.  Here's the list of healthy fermented foods you should have in your kitchen pantry.    1. Sauerkraut Sauerkraut is made of shredded cabbage fermented by lactic acid bacteria. Sauerkraut is a low-calorie condiment popular in Central Europe.  It contains a lot of fibre and is packed with vitamins C and K and antioxidants. It's excellent for your eye health and reduces your risk of eye diseases. Eating more sauerkraut may also prevent cancer diseases. You can eat it straight, or as a salad. You can add it to many dishes, including soups, stews, casseroles and more. Choose unpasteurised sauerkraut to make you get the most of its benefits.  2. Tofu <a href="https://wholefoodeart...

Buying whole foods in bulk has many great benefits for you, your wallet and the planet. No fancy boxes, branding elements, no excessive packaging that companies charge extra for - you simply get and pay for the product you need. Bulk buying is not only a more economic option for restaurants and cafe.  Bulk buying can save you a lot of money, time When you buy in bulk, it is always cheaper per unit. So you're always saving money on each use of that product.  Even if it might be a slight difference per portion, if you cook with this product often, your savings increase significantly. Besides, dried beans are always cheaper than canned beans so buying whole foods will save you some extra money.  If you save one or two pounds per your weekly shopping, that's more or less 50-100 pounds in savings per year. And if you save on something you use daily, the overall savings are even higher.  Buying in bulk means fewer emergency visits to the shop. You will have all your supplies right in the kitchen pantry.  Fewer visits to the store also mean less money spent on impulse buys (even more savings!) and less money spent on fuel.  When you buy dry whole foods in bulk , these savings will be even higher due to no food waste as dry foods have long shelf life.  Buying in bulk means less stress Keeping your pantry stock up with the products you use a lot makes it easier for you to cook meals at home for you...

Tomatoes are fascinating! They are a versatile cooking ingredient and a great source of essential nutrients. These beautiful  red fruits are juicy, meaty, with delicious sweet taste.  Tomatoes are actually great for adding flavour to all kinds of dishes!  You can conveniently enjoy them inside cans as a healthy staple. Whether it's summer or winter, c anned tomatoes are always at their finest. Buy large bulk cans of organic tomatoes online and keep them always at hand in your pantry or fridge (after opening).  More interesting facts about tomatoes:  Tomatoes are technically a fruit. From the botanical point of view, tomatoes are defined as fruits. That's because they form from a flower and contain seeds.  In cooking, however, they're mostly used as a vegetable in almost all kinds of savoury recipes rather than in desserts. Also, nutritionists consider tomatoes as vegetables.  The word tomato comes from Spanish. Tomato is an exotic plant native to South America. The English word for tomato comes from the Spanish word 'tomate'. The Spanish name comes from the ancient Aztec language Nahuatl. The word 'tomatl' used by the Aztecs literally means "Plump thing with a navel." <span data-preserver-spa...

Where is olive oil from? Liquid gold - that's what Homer used to call olive oil in Ancient Greece. Olive oil has always been the most important ingredient of a healthy Mediterranean diet. Olive trees have grown for thousands of years around the Mediterranean Sea in Greece, Italy, Spain and Portugal. With hot and dry summers, the local climate of these countries is perfect for these resilient trees.  Today, Greece is the biggest consumer of olive oil per capita (20l annually), following Italy (13l). Spain is the biggest producer of olive oil. However, Greece and Portugal produce olive oil of the best quality - the premium extra virgin olive oil with a rich, fruity aroma and less acidic flavour.  How is olive oil made? Made from the fruits of the olive tree, olive oil is technically a juice. Harvesting takes place once a year, early in autumn, when the olives are fresh and at their best quality with low acidity levels. Then they are the most nutritious and contain the most antioxidants.  The olives are crushed just like any other fruits. Olive oil, just like any juice, is best when it's cold pressed and fresh, and this is what we call extra virgin.  What is extra virgin olive oil? Extra virgin olive oil is purely extracted from cold-pressed olives, and it's not blended with other oils. Non-extra virgin olive oil may include both cold-pressed and processed oils...

  Our bodies are pretty great. As well as keeping us alive, they also help keep us protected in many ways.   If your body recognizes something foreign, such as plant pollen, an invading microbe or chemical, your immune system will become activated. This usually triggers the inflammation process. Inflammation helps combat illness and can defend your body from harm, and most of the time, it’s a vital part of the healing process.   However, as with many things in life, too much of a good thing can become bad. If inflammation continues on a daily basis, that’s when it may become detrimental to your health. Many major diseases have been closely linked to chronic inflammation.   What is an Anti-Inflammatory Diet?   Studies suggest that the best way to reduce inflammation isn’t necessarily through medicine, but through your diet. Whilst medication and other treatments are still important, a change in what you eat may be a large, contributing factor, alongside lowering stress, and increasing activity levels.   Whilst some foods contain ingredients that can trigger or worsen inflammation (more on that later), there’s also a whole host of delicious foods than can aid in lowering it. Choose healthy and nutritious plant-based foods which are already rich in fibre, antioxidants, healthy fats, and vitamins.    Who Can it Help?   As mentioned earlier, people with certain diseases are more prone to chronic inflammation. An anti-inflammatory diet may serve as a complementary therapy for many conditions that are exacerbated by chronic inflammation.   People suffering from diseases such as cancer, heart disease, diabetes, arthritis, IBS, and even Alzheimer's, can benefit from adding more anti-inflammatory foods to their diet. An anti-inflammatory diet might lessen the number of flare-ups you have, or it might help take your pain down a few notches.   ...

Have you tried to cook rice and failed? Is your cooked rice too soft or too hard and stuck to the bottom of the pot? Do you think cooking rice is a nightmare? If you answered yes to at least one of these questions, this article it for you!  Indeed, rice may be one of those problematic ingredients in the kitchen and you may think it's hard to cook it correctly. But once you learn a few tips, you will realise it's actually very easy. And pleasant - as i n a maximum of twenty minutes, you will be able to enjoy beautifully cooked rice and half of your lunch or dinner ready.     Tip 1 - Rinse the rice Just place the rice under the tap and wash it with cold water.  Rinsing the rice will help you get rid of the starch. Starch is that dusty thing that makes rice too sticky, and we definitely don't want it here.  Tip 2 - Use a good pot  The best pots to cook rice are those made with stainless steel and aluminium. They allow the heat to be distributed evenly.   Use a medium size pot with a lid.  Tip 3. Magic ratio 1:2 You should always check the packaging of the rice for cooking instructions. But remember the ratio of 1:2. This means we need one part of rice and two parts of water (never the opposite). For Basmati rice, f...

Summer’s here and BBQ season is well and truly underway. The lighter and warmer evenings are the ideal time for getting those barbies out, and cooking up a storm!   If you’re plant based or vegan, you may wonder if you can still enjoy a BBQ, and the answer is – yes, of course you can! Even though BBQs traditionally and predominantly focus on meat, we’ve got you covered with a whole range of plant-based alternatives and recipes. Burgers   Suns out, buns out! If you don’t eat animal products or are just wanting a healthier option, then why not try out our burger alternatives. Beans make a great substitute for meat as they’re still high in protein and have a meaty, earthy flavour. Try our Cannellini Beanie Veggie Patty or Vegan Black Bean Burger .   If you want something a bit more like the real thing, then why not have a go at our TVP-atty (Textured Vegetable Protein Patties) which are made with soya. Soya is also packed with protein, as well as containing lower calories and less fat than meat. Side Dishes   Just like Batman needs Robin, every main dish needs a good sidekick, and BBQs are no exception.   Everyone loves a good fry, but If you’re wanting a healthier alternatives to potato fries, or a slightly different take, then check out our Crispy Carrot Fries . Perfectly seasoned, sweet, and crunchy, they’re sure to be a hit!   Another great way to pack in some nutritious veggies is with our Veg &amp; Tahini Tray Bake recipe. Not only is it healthy, but its t...

  What is tahini? Tahini is made of two or maximum three ingredients:  hulled sesame seeds, oil and salt.  Sometimes it is made without salt. The hulled sesame seeds are usually toasted (or soaked in water), then ground and then emulsified with oil to create a creamy and smooth butter with a kind of liquid consistency. It may look like peanut butter, but it's more pourable, and certainly, it doesn't taste like it. Tahini has a bit more bitter, nutty and earthy flavour.  Is tahini good for you? Tahini contains selenium which is an antioxidant helping you lower the inflammation in the body. According to some studies, sesamol, wich is naturally found in sesame seeds and sesame oil, has antioxidant, anti-inflammatory, and anti-aging properties. Other studies also suggest that sesame has strong anti-cancer effects. What can I eat and cook with tahini? Tahini is a very versatile product that you can incorporate into many dishes. It is a popular ingredient in  Mediterranean and Middle Eastern cuisine. Here's how you can use it: Dip - You can use it as a dip for raw veggies, precels, nachos and crisps.  Hummus - Tahini is a necessary ingredient for hummus - the popular Middle Eastern dish made with organic chickpeas.  Spread - You can use it as a spread for toasts, pieces of bread, bread rolls and croissants.  Topping - you can drizzle it on falafels, wraps, sandwiches, soups and salads.  Dressi...