Guilt-free indulgence: Healthy swaps for your favourite junk foods

Guilt-free indulgence: Healthy swaps for your favourite junk foods

Let’s face it, junk food cravings hit us all. Those salty crisps, sugary fizzy drinks and creamy desserts can be incredibly tempting. But indulging in them too often can lead to a myriad of health problems. The good news is you don’t have to completely banish your favourite treats from your diet. With a few clever swaps, you can satisfy your cravings while making healthier choices.

This post explores healthy alternatives for some of the more common junk food culprits, allowing you to savour delicious flavours without all the guilt.

1. Chips vs. baked sweet potato fries: Crispy, salty chips are a classic guilty pleasure. However, they’re often loaded with unhealthy fats and a surplus of sodium. A fantastic alternative? Baked sweet potato fries! Sweet potatoes are naturally sweet and packed with vitamins and fibre. Simply cut them into fry shapes, toss with a little olive oil, your favourite spices (paprika, garlic powder, cumin work well), and bake until crispy.

2. Crisps vs. baked veggie chips: Crisps are undeniably addictive. But their high sodium and saturated fat content isn’t doing your body any favours. Opt for homemade baked veggie chips instead. Thinly slice your favourite vegetables – carrots, beetroot, parsnips, even courgettes. Toss them in olive oil and herbs & spices, and bake in the oven or air fryer until crispy. You’ll get a satisfying crunch with significantly fewer calories and loads more nutrients.

3. Fizzy drink vs. sparkling water with fresh fruit: Sugary, fizzy drinks are empty calories at their finest. They contribute to weight gain, tooth decay and other health problems. Swap them for sparkling water infused with fresh fruit. Add slices of lemon, lime, cucumber or whole berries for a refreshing and naturally sweet drink. A splash of 100% unsweetened fruit juice can also add flavour without having to resort to the excessive sugar content of fizzy pop.

4. Ice cream vs. frozen banana “mice” cream: Ice cream is a beloved dessert, but its high sugar and fat content can be problematic. A delicious and healthier alternative is “nice” cream, made simply by freezing ripe bananas and blending them until creamy. You can add other fruits, cocoa powder, nut butter or vanilla extract for different flavours.

5. Chocolate bar vs. dark chocolate: Craving a chocolate hit? Reach for dark chocolate instead of a sugar-filled chocolate bar. Dark chocolate (with a high cocoa percentage of 70% or higher) is rich in antioxidants and can even have some health benefits. Just remember to enjoy it in moderation.

6. Pizza vs. homemade veggie pizza on wholemeal base: Pizza is a crowd-pleaser, but often high in calories, saturated fat and sodium. Make your own pizza using a wholemeal base, load it with vegetables and use lean protein like chicken or turkey. Control the amount of cheese and opt for low-fat options.

Key takeaway:

Making healthy swaps doesn’t mean sacrificing on taste. With a little creativity and a bit of planning, you can enjoy satisfying and delicious alternatives to your favourite junk foods, contributing to a healthier and happier you. Remember that moderation is key – even these healthier options should be enjoyed with restraint as part of a varied diet.

From kimchi to kombucha: Exploring the global diversity of fermented foods

From kimchi to kombucha: Exploring the global diversity of fermented foods

Fermented foods have long been cherished across cultures for their unique flavours, health benefits and preserving qualities. From tangy kimchi in Korea to bubbly kombucha in health shops worldwide, the world of fermentation offers a rich tapestry of culinary traditions. In this blog post, we’ll delve into some fascinating aspects of fermented foods, exploring their origins, health benefits and the diverse practices that make each variety unique.

6 tempeh skewers with red dipping sauce and slices of lime all sitting on a wooden board

A brief history of fermentation

The art of fermentation dates back thousands of years, predating modern refrigeration techniques. Ancient peoples discovered that microorganisms, when introduced to food, could create new flavours and preserve items for longer periods. Today, scientific understanding has amplified this age-old method, revealing the beneficial probiotics produced during fermentation. Across the globe, diverse cultures have developed their own fermented dishes, each telling a story about the land and traditions from which they come.

Hand taking a forkful of sauerkraut out of a clear glass jar with a large glass tankard of beer in the background

The global landscape of fermented foods

1. Kimchi (Korea)

One of the most renowned fermented foods, kimchi, is a staple of Korean cuisine. Crafted from napa cabbage, radish, garlic, ginger and various seasonings, kimchi is often spicy and tangy. The fermentation process not only enhances its flavour but also boosts its nutritional value, making it rich in vitamins A, B and C, as well as probiotics that support gut health. In Korea, kimchi is more than just a dish; it’s a central part of social and cultural identity, often made collectively in a tradition known as “kimjang”.

2. Sauerkraut (Germany)

Originating in China and perfected in Europe, sauerkraut is finely shredded cabbage fermented by lactic acid bacteria. Its distinctly sour flavour is complemented by its crunchy texture, making it a popular topping for dishes like sausages and sandwiches. Beyond its deliciousness, sauerkraut is loaded with vitamins K and C and is a source of dietary fibre. This nutritious side dish showcases how fermentation can transform simple ingredients into something extraordinary.

3. Natto (Japan)

A traditional Japanese dish, natto is made from soybeans fermented with Bacillus subtilis. Characterised by its unique, sticky texture and pungent aroma, natto is often served over rice and enjoyed for breakfast. While its taste may be an acquired one, natto is nutrient-dense, rich in protein and believed to have numerous health benefits, including improved heart health and enhanced digestion.

4. Tempeh (Indonesia)

Tempeh is another soy-based product from Indonesia that undergoes fermentation with the help of Rhizopus mould. The result is a firm, cake-like product that is packed with protein and essential amino acids. Unlike tofu, tempeh maintains much of the nutrient content of the whole soybean, making it a popular meat substitute for vegetarians and vegans. Its nutty flavour and ability to absorb marinades make it a versatile ingredient in various dishes.

5. Kombucha (China)

Kombucha, a fermented tea beverage, has gained immense popularity globally, touted for its health benefits and fizzy texture. Originating in China over 2,000 years ago, this drink is made by fermenting sweetened tea with a symbiotic culture of bacteria and yeast (SCOBY). While health claims abound – from improved digestion to enhanced energy – kombucha remains a delightful and refreshing drink that many enjoy for its unique taste and carbonation.

6. Pickles (various cultures)

Pickles have emerged in numerous forms across cultures, whether it’s the sour gherkins of Eastern Europe or the spicy achar of South Asia. Originally created as a way to preserve cucumbers and other vegetables, pickling is now enjoyed as a method of flavour enhancement and culinary exploration. Besides their savoury delight, pickles provide probiotics that support digestive health.

Glass jars of green pickles

The health benefits of fermented foods

Fermented foods are not just flavourful; they bear numerous health benefits. The probiotics created during fermentation enhance gut health, improve immune function and may even have a positive impact on mental health through the gut-brain axis. Additionally, fermenting food can increase bioavailability, meaning nutrients are more accessible for absorption in our bodies.

Small bowl of kimchi with chopsticks all sitting on green banana leaf

Conclusion

From kimchi to kombucha, the realm of fermented foods is an exhilarating exploration of taste, culture and health. Each variety reflects the traditions and practices of the people who make them, illustrating how food can connect us through history and geography. As we learn more about the health benefits of fermentation, we may find ourselves reaching for these delicious, gut-friendly options more frequently, allowing us to savour flavours and traditions from around the world. So, whether you’re savouring a bowl of kimchi or sipping on some kombucha, you’re not just enjoying a meal or a drink; you’re participating in a time-honoured practice that celebrates the art of fermentation.

Brain food what to eat for optimal brain health

Brain food what to eat for optimal brain health

Your brain is the most crucial organ in your body. It controls everything you do, from thinking, to speaking, to moving. That’s why it’s important to ensure your brain gets the nutrients it needs to function properly. This post will discuss some of the best foods to eat for optimal brain health. We’ll also provide tips on incorporating these foods into your family’s diet. So, without further ado, let’s get started!

1. Eggs

Eggs are a great source of protein and contain nutrients essential for brain health, including choline and omega-three fatty acids. Choline is vital for forming acetylcholine, a neurotransmitter that helps with memory and learning. Omega-three fatty acids are essential for maintaining cell membranes which help to protect the brain from damage.

In addition to being chock-full of nutrients beneficial to the brain, eggs are relatively inexpensive, versatile and easy to prepare. Scrambled eggs or an omelette are quick and healthy options for breakfast or lunch. In addition, hard-boiled eggs make a great snack that can be easily taken on the go.

2. Fish

Fish is another excellent source of protein and omega-three fatty acids. Omega-three fatty acids are essential for brain health because they help to protect the brain from damage and improve cognitive function. For example, studies have shown that people who eat fish regularly have a lower risk of developing Alzheimer’s disease and other age-related cognitive decline.

In addition to being a full of goodness for the brain, fish is a low-calorie and low-fat option that can be easily incorporated into any diet. In addition, you can buy Hake online for easy and convenient meal prep.

3. Nuts and seeds

Nuts and seeds are brimming with healthy fats, vitamins and minerals. In addition, they can help improve blood flow to the brain and offer protection against inflammation. Walnuts, almonds, sunflower seeds, flaxseed and pumpkin seeds are all excellent choices. Eat them on their own as a snack or sprinkle them over salads or yoghurt.

4. Leafy greens

Leafy greens are a plentiful source of vitamins and minerals, including iron, folate and vitamin K. They also contain antioxidants that can help protect the brain from damage. Spinach, kale, collards and Swiss chard are all excellent options. Add them to your favourite recipes or enjoy them as a side dish.

5. Berries

Berries of all kinds are rich in antioxidants and phytochemicals, which are linked to better cognitive function. Blueberries, in particular, have been shown to improve memory. So load up on berries when they’re in season or buy them frozen to enjoy them year-round.

6. Dark chocolate

Dark chocolate contains antioxidants and flavonoids which can help to improve blood flow to the brain. Flavonoids also have anti-inflammatory and neuroprotective properties. Choose dark chocolate with a high percentage of cacao for the greatest benefit. Enjoy in moderation as part of a healthy diet.

You can’t go wrong by incorporating these brain-healthy foods into your diet. Eating a variety of nutrient-rich foods will give your brain the nourishment it needs to function at its best. So don’t forget to include eggs, fish, nuts and seeds, leafy greens, berries and dark chocolate in your next grocery list. Your brain will thank you!

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Price Points: Air fryers

Air fryers

Do you have an air fryer? Would you recommend us getting one?

We love home-made chips, we don’t make them often because it takes a lot of vegetable oil to cook them. That’s a bit of a waste if you’re only cooking chips once in a while. Also, unless you have a deep-fat fryer, it can be a dangerous undertaking cooking them in a saucepan on the stove. Here are 3 air fryers that we’ve found to buy online, each has its pros and cons.

is compact; perfect for a small, space-challenged kitchen like ours… and it’s the cheapest by far.

has two separate cooking compartments; again, ideal as I’m veggie and Justin isn’t. He’d be free to cook his chips with a spoonful of dripping if he wants! Also, it can be used as a dehydrator – which is something I’d be interested in learning to do.

is a beauty! It has a massive capacity, lots of bells & whistles… but at over £300, I’d want to be sure it’s an appliance that gets regular use!

  1. Lakeland digital compact air fryer: £59.99, Lakeland
    5 pre-set functions: poultry, steak or meat, bakes, fresh fries and veg, frozen fries and veg – plus a manual option
    1200W power output
    (H)30cm (W)25cm x (D)18cm
    Heat settings: 60°C-200°C
    Capacity: 2.25 litre pan; working capacity 1.6 litres
  2. Ninja 7.6L Foodi dual zone air fryer and dehydrator AF300UK: £179.99, Argos
    6 pre-set functions: crisp, roast, bake, reheat, dehydrate and air fry
    2 independent cooking zones
    2400 watt power output
    (H)31.5cm x (W)37.5 x (D)35cm
    Heat settings: 40°C to 240°C
    Capacity: 7.6 litres
  3. Sage Smart Oven™ air fryer: £330.00, AO
    10 pre-set functions: toast, crumpet, bake, roast, grill, pizza, air fry, reheat, warm and slow cook
    2400 Watt power output
    (H)48cm x (W)27.8cm x (D)40.3cm
    Heat settings: 50°C-230°C
    Capacity: 22 litres

shop air fryers

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Prices & links correct at time of publication.

Sage Smart Oven™ air fryer
Sage Smart Oven™ air fryer
£330.00
Ninja 7.6L Foodi dual zone air fryer and dehydrator AF300UK
Ninja 7.6L Foodi dual zone air fryer and dehydrator AF300UK
£179.99
Lakeland digital compact air fryer
Lakeland digital compact air fryer
£59.99
Sage Smart Oven™ air fryer
Sage Smart Oven™ air fryer
£330.00
Ninja 7.6L Foodi dual zone air fryer and dehydrator AF300UK
Ninja 7.6L Foodi dual zone air fryer and dehydrator AF300UK
£179.99
Lakeland digital compact air fryer
Lakeland digital compact air fryer
£59.99
Sage Smart Oven™ air fryer
Sage Smart Oven™ air fryer
£330.00
Ninja 7.6L Foodi dual zone air fryer and dehydrator AF300UK
Ninja 7.6L Foodi dual zone air fryer and dehydrator AF300UK
£179.99
Lakeland digital compact air fryer
Lakeland digital compact air fryer
£59.99
Sage Smart Oven™ air fryer
Sage Smart Oven™ air fryer
£330.00
Ninja 7.6L Foodi dual zone air fryer and dehydrator AF300UK
Ninja 7.6L Foodi dual zone air fryer and dehydrator AF300UK
£179.99
Lakeland digital compact air fryer
Lakeland digital compact air fryer
£59.99
Sage Smart Oven™ air fryer
Sage Smart Oven™ air fryer
£330.00
Ninja 7.6L Foodi dual zone air fryer and dehydrator AF300UK
Ninja 7.6L Foodi dual zone air fryer and dehydrator AF300UK
£179.99
Lakeland digital compact air fryer
Lakeland digital compact air fryer
£59.99