Our Perfect Porridge

Everybody has a different method when it comes to porridge and there is no agreement on what makes perfect. Maybe you’re a microwaver or perhaps a stove topper, you might like it sticky or you might like it runny. This is our simple, easy method on how we like it (we’re stove toppers and like it a little bit runny):


1. Cut your sachet of porridge and pour into a heavy based saucepan 

(non-stick is the best!).

2. Fill a cup of milk or milk alternative (we love hazelnut milk). 

3. Pour the milk into the saucepan.

4. Place on a medium heat to get the mixture nice and hot.

5. Once the milk is bubbling, reduce to a low heat and stir every now and again. We find the stirring helps thicken up the mixture and stops any possible burning at the bottom of the saucepan.

6. After about 5 (ish) minutes, your porridge should be ready.

7. Pour into a bowl and top with whatever you fancy! Fresh fruit, chopped nuts, extra dried fruit and perhaps a drizzle of Maple Syrup.



 

Most importantly, EXPERIMENT and create your own perfect porridge! 


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The fat friendly superfood...Almonds! 


Although typically thought of as a nut, almonds are technically the seed of the fruit of the almond tree. A medium-sized tree with fragrant pink and white flowers. Almonds, along with nuts and seeds are often associated with improved levels of blood lipids and being good for the heart.

Don’t be put off almonds by the high fat content, this is the part of the almond that can provide you with the most goodness, and can still aid weight loss (If that’s what you’re after). One study even found that almonds consumed as snacks reduce hunger and desire to eat later in the day, and when dieters eat almonds daily they reduce their overall calorie intake. Pass us the almonds!! 

If it’s your ticker that you’re looking to take extra care of, almonds might be the answer. Two of the main chemical compounds found in almonds nutrition are healthy monounsaturated fatty acids and antioxidants that support heart health and prevent factors of cardiovascular disease. Almonds specifically supply antioxidant flavonoids, plant-based compounds present in the skin of almonds that work with vitamin E to improve artery health and reduce inflammation. 

Almonds are also considered one of the best brain foods. This is due to Almonds unique nutrition that contains riboflavin and L-carnitine, two key nutrients capable of positively affecting neurological activity and preventing cognitive decline. 

There you go, grab some nuts and take care of your heart and brain at the same time! Want a more scrumptious way to eat almonds? Try our Chocolate Granola!



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The benefits of breakfast...


There are countless benefits to starting your day with a well balanced, nutritional breakfast. Below are eight proven facts for you to think about next time you skip your breakfast.

1. Energy boost to start the day
2. Increase focus
3. Boosts your metabolism
4. Helps you lose weight
5. Lowers your cholesterol
6. Prevents overeating
7. Helps portion your meal correctly
8. Helps reduce crankiness

So why skip? Especially when you can even get it delivered to your desk now days. ;) 

the cereal club kilner

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Try Chai


Long before Chai, (the Indian word for "tea”) was a popular choice for many people in their local coffee shop, perhaps more popularly known now as a Chai latte, an American adaption with added sugar and milk. Chai in India was favored as a medicine over a refreshing beverage and with the list of ingredients we can see why!

If we break down the list of ingredients found in Chai, it’s not hard to see why it’s such a popular choice! Our Chai includes, cinnamon, ginger, cardamom, nutmeg and vanilla. Each of these ingredients has its own powerful health benefits, from digestion support, cholesterol control and lower blood sugar.


Ginger is great for improving digestion, preventing and managing stomach ulcers as well as protecting against symptoms of colds and flu!

Cinnamon can lower LDL cholesterol and has a regulatory effect on blood sugar, making it especially beneficial for people with Type 2 diabetes.

Cardamom, much like ginger, can help improve digestion problems. As well as being beneficial in cholesterol control, relief from cardiovascular issues, and the improvement of blood circulation in the body.

Nutmeg has the ability to relieve pain, soothe indigestion, strengthen cognitive function, detoxify the body, boost skin health!

Natural vanilla extract contains numerous antioxidants, including vanillic acid and vanillin. These Antioxidants protect your body from damage from harmful components, such as free radicals and toxins.


If you don’t fancy getting your Chai fix in the hot refreshment format, try our latest mix, Chai Overnight Oats, full of distinct flavours that your body will love!


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Why we’re mad for mulberries… 


Lets talk about mulberry, and no, we’re not on about the designer handbags that a lot of us lust after! We’re talking about the more accessible but equally enticing berry that is native to China… but you can still get your hands on!

The unique taste of the mulberry, isn’t the only reason we should be eager to include mulberries into our diet, they also come with a whole host of wonderful health benefits, which will make you wonder why they haven’t been a staple in your diet sooner! 

We’re not really sure where to start with the health benefits of mulberries, from their ability to improve digestive health, lower cholesterol, aid in weight loss efforts, increase circulation, build bone tissue, boost the immune system, prevent certain cancers, slow down the aging process, lower blood pressure, protect eye health, and improver the overall metabolism of the body. We’re starting to think we should include mulberries in every meal! 

Mulberries contain dietary fibre; approximately 10% of your daily requirements in a single serving, in fact, this dietary fibre can improve digestive health, keeping your internal system running smoothly. 

The mulberries high level of iron contents, an unusual mineral for fruits to contain, can considerably boost the body’s production of red blood cells. This means that the body will increase its distribution of oxygen to important tissues and organ systems, thereby helping to boost metabolism, increase circulation and optimize functionality of those systems.

Rich in Vitamin C, the mulberry is a powerful defensive weapon against any illnesses that antioxidants don’t take care of. A single serving of mulberries is almost the entire requirement of vitamin C for the day, but combine that with the minerals and vitamins that are in this fruit, and you have a true weapon against illness! 

Ready for some mulberries now? Try out our Ginger and Mulberry granola, a superfoodies granola heaven, Not only is this mix mouth-watering but it's also been created with your health in mind!


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Cheers to Chia Seeds!


Rich in, fibre, protein, omega 3 and 6 fatty acids, and not to mention loaded with antioxidants, it’s no wonder everyone seems to be mad for chia seeds (including us!)


Let's start with the whopping amount of fibre that Chia seeds contain, 10 grams in only 2 tablespoons. That is one-third of the daily-recommended intake of fiber per day! Fiber is so important due to its blood sugar control, digestive health, lowering cholesterol and regulating bowel function.


Chia seeds also come packed with omega-3 fatty acids, with nearly five grams in a one-ounce serving, this large amount has a massive effect on your overall health, including a lower risk of coronary heart disease and improvement in cholesterol and brain health!


It’s amazing how much goodness is packed into chia seeds! A serving of chia seeds has 18 per cent of the recommended daily intake for calcium, which is fundamental for bone health and helps maintain bone strength and mass, preventing osteoporosis!


The goodness doesn’t stop there; research has also shown that Chia seeds can combat Diabetes due to its ability to slow down digestion. The gelatinous coatings Chia Seeds develop when exposed to liquids-can also prevent blood sugar spikes!



If that sounds as good to you as it does to us, check out our latest mix, seedy muesli, with five different types of seeds, including Chia seeds with sultanas and goji berries! With every Seedy Muesli, our members will also receive a sample pack of whole chia seeds from our chia seed supplier, Chia Bia.

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almonds

The fat friendly superfood...Almonds! 


Although typically thought of as a nut, almonds are technically the seed of the fruit of the almond tree. A medium-sized tree with fragrant pink and white flowers. Almonds, along with nuts and seeds are often associated with improved levels of blood lipids and being good for the heart.

Don’t be put off almonds by the high fat content, this is the part of the almond that can provide you with the most goodness, and can still aid weight loss (If that’s what you’re after). One study even found that almonds consumed as snacks reduce hunger and desire to eat later in the day, and when dieters eat almonds daily they reduce their overall calorie intake. Pass us the almonds!! 

If it’s your ticker that you’re looking to take extra care of, almonds might be the answer. Two of the main chemical compounds found in almonds nutrition are healthy monounsaturated fatty acids and antioxidants that support heart health and prevent factors of cardiovascular disease. Almonds specifically supply antioxidant flavonoids, plant-based compounds present in the skin of almonds that work with vitamin E to improve artery health and reduce inflammation. 

Almonds are also considered one of the best brain foods. This is due to Almonds unique nutrition that contains riboflavin and L-carnitine, two key nutrients capable of positively affecting neurological activity and preventing cognitive decline. 

There you go, grab some nuts and take care of your heart and brain at the same time! Want a more scrumptious way to eat almonds? Try our Almond and Date granola!



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Bee Pollen, the superfood that does it all! 


When thinking of bees, and their contribution to our diets, the first thought that typically comes to mind is honey. Well, what if we told you there might be a little, if not a lot, more goodness to come from our little buzzing, fluffy friends, in the form of their bee pollen! 

Bee pollen is the food of the young bee and it is approximately 40% protein. It is considered one of nature's most completely nourishing foods and brings many health benefits, perhaps making it one of the top superfoods out there! 

Here are a few (of many) reasons why we think bee pollen should be present in your diet:

1. Energy Booster - If it’s a natural energy booster that you’re after, bee pollen might be the answer! There is a range of nutrients found in bee pollen, including 13 different vitamins, such as, complex B Vitamins, carbohydrates, protein, ALL essential amino acids and 10 different minerals that can help keep you going throughout the day and fight the yawns!  

2. Stress reliever -  With bee pollen being high in magnesium and B vitamin content, as well as fighting fatigue it can also help reduce anxiety, depression and relieve stress!

3. Immune System Booster - Bee Pollen was known by the Ancient Romans as a ‘cure-all’, due to its high levels of antioxidants, vitamins, minerals, and antimicrobial activity that can help protect the body from contracting viruses! 

4. Weight loss- Due to bee pollens natural phenylalanine content, a natural appetite suppressor — bee pollen may be able to help with weight loss as it decreases your appetite and curbs cravings throughout the day! 

5. Digestive system- Bee pollen is also known to help the digestive system work optimally while supplying the essential nutrients the body needs.

6. Hot flashes -  As Bee pollen contains all the essential Vitamins A – E, the necessary minerals (potassium, zinc, magnesium, iron and calcium) plus antioxidants it’s the perfect way to replace the nutrients lost when suffering hot flashes and restore the correct balance!

If that’s you sold on Bee Pollen- Try our next mix, Bee Pollen, and Hazelnut muesli!


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Goji berries, the super-fruit we all need!


Throw out your anti-wrinkle cream; the goji berry could be your answer to enteral youth! Ok, well… not quite! But we are excited about the health benefits and longevity claims that including goji berries into our diets could bring! 

The bright orange-red berry that comes from a shrub that’s native to China has been eaten for generation in Asia, with the hopes of living longer.

The goji berries anti-aging properties come from the high levels of antioxidants and amino acids in the berry that both have a great impact on the improvement of your skin. The antioxidants in goji berries protect skin by reducing the amount of free radicals with bring harm to skin cells, along with the antioxidants the amino acids will increase your growth hormones levels which help replenish the youth in aged skin. 

Wow, that a super-fruit! The goji berry has also been known to help boost the immune system and protect the eye as they contain a unique compound known as Lycium barbarum polysaccharides, this compound enhances the body's ability to resist disease. Goji berries are also a rich source of vitamin C and Zinc, which are known to protect against disease and aid in recovery. For example, Vitamin C, an antioxidant, helps; growth and repair of all human tissues, wound healing and ensure healthy cartilage, bones and teeth. Zinc, also an also an antioxidant, is needed for; regulation of appetite, taste and smell, controlling stress and normal growth and function

This all sounds good and dandy, but how do you actually go about incorporating goji berries into your diet? A small handful of the berries can make the perfect low-calorie, high impact snack. 

However, we think we’ve got the perfect way to include goji berries into your diet, try our current mix, Pistachio and Goji Berry Granola, a scrumptious freshly made granola with perfectly toasted golden oats, pistachio nuts and dried goji berries. It'll satisfy any early morning sweet cravings and get that goji berry fix! 


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Meet the Expert Blog Post...


Laura Agar Wilson from Wholeheartedly Healthy

Laura is a health coach, wellbeing writer and recipe developer, dedicated to supporting people in finding balance and being healthy and happy in their everyday lives.

Regularly appearing in the media, Laura was voted one of Cosmopolitan’s top Healthy Food Bloggers as well as being featured on Grazia Daily as one of their Top 6 Healthy Foodies

On her blog you will find healthy but delicious recipes, healthy living advice and inspiration.

We asked her for her thoughts on the highlight of our day… Breakfast!

 

Do you think breakfast is the most important meal of the day?

Most definitely! What you choose to eat for breakfast can impact what choices you make later in the day. Starting the day on a healthy note means you are more likely to eat better for the rest of your day. A filling and healthy breakfast will also help to keep your blood sugar levels stable for more balanced energy and less need for a trip to the vending machine mid-morning!

What is a typical breakfast for you?

I always have a cup of coffee (I have a toddler that hates sleep!) but I blend in some coconut oil to boost my metabolism. At the moment I love making either a green smoothie with spinach, frozen fruit and almond milk, some scrambled eggs with avocado, or a Bircher muesli I've left in the fridge overnight.

As a health coach what do you think is the best thing to eat for breakfast for overall wellbeing?

Something that is rich in protein, with some healthy fats and complex carbohydrates will support your metabolism and balance your blood sugar levels. Eggs with avocado and wholegrain toast is a great option, as is muesli with a serving of yoghurt. If you can get a serving of vegetables in there, even better! That's one of the reasons I love a green smoothie. 

What is your favourite superfood?

Coconut oil is my absolute favourite! I just love how versatile it is. I enjoy it in coffee, blended into smoothies, in homemade granola and for roasting my veggies. I even use it as a moisturiser on my face!

What would you add to a bowl of granola to make it Wholeheartedly Healthy?

Certainly some coconut oil in the mix, but also something like cacao nibs and goji berries or even naturally sweetened chocolate, it is all about balance after all!

 

Take a look at Wholeheartedly Healthy for some serious breakfast inspiration


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The Almighty Acai Berry!


Where do we even begin with Acai berries! It seems hard to believe there’s so much goodness packed in these little berries, but alas, it’s true, this might be the berry that tops the rest!

Acai berries, come with so many health benefits, and can be an extremely important addition to your diet. To name a few benefits, acai berries can help increase heart health, aid in weight loss and promotes healthy skin! 

We should always be taking care of our hearts, and that’s one of the main reasons why we love acai berries so much! You see, acai berries, are tremendously high in anthocyanins a plant-based antioxidant that has the ability to lower cholesterol levels in the bloodstream. Acai berries are also rich in plant sterols that provide cardio-protective benefits to our cells, which prevent blood clots, improving overall blood circulation, and relaxing the blood vessels, one of the many reasons why acai berries should take a place in your diet!

If it’s a superfood that also aids weight loss that you’re after, then look no further than the acai berry, studies have found that acai berries have the ability to reduce the negative effects of a high-fat diet!

Acai berries are also enriched with antioxidant making your skin look younger, fresher and unblemished. It can help in controlling acne due to healing capability thanks to its anti-inflammatory properties!

 

If you’re as excited as we are about the acai berry, try our Acai Berry and Overnight Oats! 


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Cacao - Our guilt-free superfood best friend. 



Loaded with antioxidants and a healthy sweet treat- could Cacao be our new superfood best friend? We think so! Here’s a few reason why we think you’re going to love Cacao as much as we do (and boy is it a lot!). 

Raw cacao is supercharged with magnesium and flavonoids, which makes it good for you inside and out. Magnesium is a mineral that unfortunately many of us don’t get enough of in our diets, which is worrying as it’s essential for energy production, a healthy brain, and nervous system, as well as our muscles and for strong bones and teeth. Magnesium may also support a healthy blood pressure. 

Cacao is also high in flavonoids; this is where the high antioxidant activity comes in. Flavonoid-rich chocolate has been linked with heart health benefits including increasing the good form of cholesterol (HDL) in our blood, lowering blood pressure and even improving vascular function in patients with congestive heart failure. These effects are thought to be primarily due to the antioxidants contained in the cacao- Sounds good to us! 

If you’re wondering what the difference between Cacao and Cocoa is, let us look at it this way; cacao is the healthier cousin of cocoa. Raw cacao is made by cold-pressing unroasted cocoa beans, which preserves the beans nutritional content; cocoa is heavily processed, roasted at high temperatures and has a lot of sugar added to it, which almost removes the health benefits. So unfortunately munching on a Kit Kat won’t give you any superfood benefits anytime soon! It’s just as well we have our trusted friend, Cacao to give us the guilt-free sweet fix!

If you still need convincing why you need Cacao in your diet, Cacao's superfood powers are so strong that it was once used as currency, not only that but "It was once considered 'food of the gods' by the Mayans and the Aztecs making it as valuable as money," explains registered holistic nutritionist Joy McCarthy, writing on Huffington Post, Canada. So there you go, you’ll be dining like a god every time you tuck into Cacao! 

If you’re as impressed as we are with Cacaa, try our current mix Raw Cacao and Chia Seed Muesli. A guilt free cinnamon-chocolatey muesli made with organic raw cacao powder and organic cacao nibs. Sweetened with cinnamon and topped off with chia seeds and seedless raisins. Full of antioxidants!


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Why you need superfoods...

superfood

ˈ suː pәfuː d,ˌ sjuː ­/noun1. a nutrient­rich food considered to be especially beneficial for health and well­being

 

The buzzword, ‘superfood’ is typically associated with healthy living and well-being. Therefore, they must be good for us, however, the important question is, why is it so important that superfoods are incorporated into our everyday diet?

Superfoods are nutrient-packed foods, high in vitamins and minerals that our bodies need to run smoothly, fight diseases and make us feel more energetic. Sounds great doesn’t it? Well, that’s not all…

Superfoods also tend to be packed full of Antioxidants, which are thought to have cancer-fighting abilities as well as reducing cholesterol and lowering blood pressure and in addition antioxidants are linked to having healthy skin and beneficial to eye health; win-win if you ask us!

It gets better; superfoods also have the natural ability to neutralize inflammation, typically caused by stress or eating junk food (or in some cases food allergies). Inflammation is the autoimmune reaction to push blood and antibodies to a wounded site. This can be a good thing, however, when it happens in a steady low-level state, it can attack tissues and cause havoc with organs and blood vessels, and impede brain function. Luckily, superfoods have the perfect delivery mechanism for getting these great healing compounds into our bodies.

Well, there you have it, a few great reasons for incorporating superfoods into your daily diet. Why not start with the most important meal of the day, and try our yummy breakfast cereals, packed full of superfoods, to give you energy and flight away nasty diseases. 


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