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Chickpeas have a low amount of oxalate. Chickpeas, or garbanzo beans, are a popular legume. They are versatile and used in hummus, falafel, and curries. Chickpeas are healthy, providing protein, fibre, vitamins, and minerals. But, some doctors may advise their patients to watch their intake of oxalates. It's important to know the oxalate levels in chickpeas. This blog post looks at the oxalate content in chickpeas and how they can be a part of a healthy diet. The Role of Oxalates in Health Oxalates are natural compounds in lots of foods. They can lead to kidney stones in high amounts. Oxalates bind with calcium in the body, which may form stones in some people. Always speak to your healthcare provider first before making dietary changes. Oxalate Content in Chickpeas Chickpeas have a low amount of oxalates. This means they can be part of a balanced diet. But how do chickpeas compare to other legumes? The information in this table has been sourced from the OHF database. To find the link go to the Resource Library and look for OHF protein. Health Benefits of Chickpeas Despite the need for moderation due to oxalates, chickpeas offer many nutritional benefits: Plant-based proteins are excellent sources of protein for vegetarians and vegans. Chickpeas are high in fibre. They support digestive health and help keep blood sugar levels stable. Rich in micronutrients such as vitamins and minerals, including folate, iron, and magnesium. Incorporating Chickpeas into a Low-Oxalate Diet For those concerned about oxalates: You can mix chickpeas with lower oxalate vegetables and grains. This creates balanced meals. Before cooking chickpeas, soak them and then throw away the water. This reduces the amount of oxalates in chickpeas. Chickpeas have a low amount of oxalates. They can be part of a healthy diet, even for people watching their oxalate intake. Eat chickpeas in moderation. This way, you get the health benefits of chickpeas without raising the risk of kidney stones too much. For more on oxalates, check out my blog posts on this topic.

Jump to Recipe As fall arrives, we start to crave tasty foods that match the season. One recipe that perfectly captures the flavours of fall is this Fall Pear Salad. It's a simple, delicious salad. It combines sweet, juicy pears with crunchy walnuts, tangy dried cranberries, and creamy vegan feta, vegan blue cheese or tofu. Enjoy it as a light meal or a side dish with your favourite fall foods. Why This Arugula Pear Salad is Great for Fall Pears are in season in the fall, making them extra sweet and juicy. In this salad, the pears add a nice sweetness that goes well with other tasty ingredients. The leafy greens, like arugula, give the salad a fresh, peppery flavour. The walnuts add a crunchy texture, while the dried cranberries add a little bit of tartness. If you like, you can also add vegan feta or crumbled tofu for a creamy touch. This Fall Salad is Healthy and Filling This Fall Pear Salad isn’t just yummy—it’s also good for you. The leafy greens are packed with vitamins that help keep your body healthy. Pears are full of fibre, which helps with digestion and keeps you feeling full. Raw or Toasted Walnuts With Feta Cheese Walnuts are a great source of healthy fats and protein, making this salad a filling option. The dried cranberries add a touch of sweetness and are also rich in vitamins. Adding vegan feta or tofu boosts the protein content, making this salad a good choice for a light lunch or dinner. Pears go excellent with salty cheese.  A Tasty Salad Dressing Vinaigrette  The dressing for this salad is super easy to make and really tasty. It mixes apple cider vinegar, tahini, maple syrup, and Dijon mustard. The apple cider vinegar gives it a tangy flavour, while the tahini makes it creamy. The maple syrup adds a bit of sweetness, and the Dijon mustard gives it a slight kick. Together, these ingredients make a dressing that’s perfect for the salad. If you want to dress the salad lighter, you can use lemon juice instead of extra virgin olive oil. No oil? You can use white wine vinegar or other vinegar.  Make This Salad, It's Great for Any Meal This Fall Pear Salad is quick to make and works for any occasion. You can serve it as a side dish at a family dinner or enjoy it as a simple meal. If you want, you can even add extra toppings like pumpkin seeds or pomegranate seeds for more flavour and colour. This Fall Pear Salad is a tasty way to enjoy the flavours of fall. With sweet pears, crunchy walnuts, and a yummy dressing, it’s a dish that everyone will love. Whether you’re making it for a special occasion or just a regular meal, this salad will surely be a hit. What Pears to Use You can use any pears you have on hand. Choose your favourite and add plenty of pear slices to your arugula. Some of the most well-known types of pears include the Bartlett, which starts green and turns yellow as it ripens, and the Anjou, available in light green and deep red varieties. The Bosc pear is easily recognized by its brown or russet colour with a golden hue, while the Comice pear is green with occasional red blushes, prized for its extra sweetness.  Fall Arugula Pear Salad Recipe With Walnuts Ingredients Serves 2 (double for 4 serves) 4 cups arugula (or your favourite leafy greens) 2 ripe pears, thinly sliced 1/4 cup walnuts 1/4 cup dried cranberries 1/4 cup vegan feta or crumbled tofu (optional) Dressing 2 tablespoons apple cider vinegar 1 tablespoon tahini 1 teaspoon maple syrup 1/2 teaspoon Dijon mustard 1 tablespoon of water (optional for a thinner dressing) Instructions Prepare the Salad : In a large salad bowl, combine the greens, sliced pears, toasted walnuts and dried cranberries. If using, sprinkle the vegan feta or crumbled tofu on top. Make the Dressing : In a small bowl, whisk together the apple cider vinegar, tahini, maple syrup, Dijon mustard, salt, and pepper until smooth and well combined. Toss the Salad : Pour the dressing over the salad and gently toss until all the ingredients are evenly coated. Serve : Divide the salad among plates and serve immediately. This salad pairs wonderfully with any autumn meal or can be enjoyed as a light, refreshing dish. Enjoy the pear salad with arugula. For more like this read Fall Season Foods .

Many people think that plant-based and vegan eaters are starved of protein. The modern obsession with protein has become built into our culture. Our bodies don’t need copious amounts of protein to function. Too much protein can stress your body. Still, some people will need higher levels, such as those who weight train.  Vegan Sources of Protein Chart You can get enough protein on a vegan diet. Many vegan protein sources are high-protein.  Plant protein is widely available; many are cheap and have other health benefits. Below are vegan sources of protein charts. This table shows vegan foods high in protein per 100g per serving. It is a quick reference if you are watching your protein intake. While these are some of the best vegan protein sources, there are other good sources.  Protein Source Protein (g) per 100g Calories per 100g Fat (g) per 100g  (optional) Pea Protein Powder 80 380 7 Seitan 25 370 1.9 Hemp Seeds 31.6 553 48.8 Almonds 21.2 579 49.9 Tempeh 19 193 10.8 Tofu (firm) 8 144 7.7 Black Beans (cooked) 9 132 0.5 Lentils (cooked) 9 116 0.4 Chickpeas (cooked) 8.9 164 2.6 Quinoa (cooked) 4.4 120 1.9 How Much Protein Do I Need a Day?  The Recommended Dietary Allowance (RDA) for protein varies depending on age, personal situation and activity level.  Here are some basic estimates:  Adults: 0.8 grams per kilogram of body weight per day Athletes and Physically Active Individuals: 1.2 to 2.0 grams per kilogram of body weight per day Pregnant and Breastfeeding Women: About 1.1 grams per kilogram of body weight per day Older Adults: 1.0 to 1.2 grams per kilogram of body weight per day Other Sources of Plant-Based Protein It’s pretty easy to get protein on a plant-based diet. I would include mock meats for those who like them or are transitioning. However, they vary greatly, so I have mostly left them off the dot point list. Check the packaging of all these items on the list as products vary greatly. Here are the top plant-based protein sources per 100 grams: Soy Protein Isolate : 80-90g, powder isn’t for everyone. I’d rather eat than drink my food. It is convenient, though. Other protein powders such as faba bean (broad bean) are similar. Textured Vegetable Protein (TVP) : 50-55g. This product is versatile. I use it for spaghetti bolognese or tacos. So many recipes can be made from this ingredient, which is easy to store.  Pumpkin Seeds: 30g Peanuts: 25-28g Black Beans: 21g Mock Meats: 10-20g Chia Seeds: 17g Conclusion Plant-Based Protein Sources As you can see, plenty of plant-based and vegan protein options are available. You will not have to go to hospital for a protein deficiency, and you will not miss the meat. I have been a vegan for a long while now, and I am not a weakling. I work out most days, and I am constantly excited about creating new recipes to try.

A journal can be a way to keep records or an ear when none are near. It can be a healthy form of mindfulness practice. But gratitude journaling is more than just a reflective practice; it's rooted in science. Research in has brought attention to the measurable benefits of gratitude for various aspects of our lives. Research shows that gratitude helps to enrich our lives and improve our well-being. As explored by the Greater Good Science Center at UC Berkeley, gratitude journaling has mental health benefits. Their study revealed that those who wrote gratitude letters experienced significant improvements. in their mental well-being, both short-term and long-term, compared to those who didn't. Expressing gratitude in writing shifts focus away from negative emotions. It promotes a healthier mindset. The practice has lasting effects on the brain, enhancing sensitivity to gratitude experiences in the future. This highlights the importance of gratitude journaling as a tool for mental health enhancement. The Power of Practicing Gratitude Practising gratitude means taking time to be thankful. You take the time to notice and appreciate the good things in your life. This simple habit can make you feel happier and more content. By counting your blessings, you train your mind to focus on the positives. Even when things are tough, this shift in focus improves your mood and helps you see life more positively. Keeping a Gratitude Journal for Better Mental Health Keeping a gratitude journal involves writing down things you are thankful for. This easy practice can boost your mental health. Studies in positive psychology show that expressing gratitude can reduce stress and anxiety. It can help you sleep better and make you feel happier. Try writing down three things you’re grateful for each day. Over time, journaling can make you feel more optimistic. It can improve your sense of well-being. Enhancing Life Satisfaction Through Gratitude An attitude of gratitude through regular journaling can improve your satisfaction with life. Writing about simple pleasures, like your morning coffee or a sunny day, can elevate your level of gratitude. This practice helps to counteract the instinctual negativity bias that many people have. It doesn't matter if you use a spiral notebook or something more fancy; the outcome will be the same. Building Stronger Relationships with Gratitude Gratitude journaling can also improve interpersonal relationships. It can do this by fostering positive feelings and social connections. When you acknowledge and write down the things you're grateful for in your relationships, it strengthens those bonds. Feelings of gratitude towards friends, family, and colleagues create stronger relationships. Stronger social relationships increase life satisfaction. It builds a supportive social network. "Much of our time and energy is spent pursuing things we currently don't have. Gratitude reverses our priorities to help us appreciate the people and things we do."- Greater Good Science Center Robert Emmons: What Good Is Gratitude? Gratitude recognizes the good around us. Including understanding that this goodness often comes from sources outside ourselves. By journaling moments of gratitude, we affirm the positive aspects of our lives. We acknowledge the roles others play in our well-being. Robert Emmons argues that gratitude has two key components. First, he writes, "It's an affirmation of goodness. We affirm that there are good things in the world, gifts and benefits we've received." In the second part of gratitude, he explains, "We recognise that the sources of this goodness are outside of ourselves... We acknowledge that other people—or even higher powers, if you're of a spiritual mindset—gave us many gifts, big and small, to help us achieve the goodness in our lives." How Gratitude Journaling Can Change Your Life Starting a gratitude journal can change your life. By focusing on the good things each day, you start to notice more of the positives around you. This practice lifts your mood. It can strengthen your relationships by making you appreciate others more. Daily gratitude journaling can help you see the world in a brighter light. It can make hard times easier to handle and happy moments even more joyful. Robert Emmons explains that gratitude: Allows for a celebration of the present Blocks negative emotions such as envy, resentment, regret and depression Grateful people are more stress-resilient Gratitude strengthens social ties and self-worth Why is Gratitude Journaling Important? Boosts Positivity and Happiness Imagine starting your day by focusing on the good things in life. Sounds refreshing, right? Gratitude journaling does just that. By jotting down positive experiences, you train your brain to notice and appreciate the good around you. Over time, this can lead to an overall increase in happiness and a more positive outlook on life. Reduces Stress and Anxiety Life can be overwhelming, and sometimes, the negatives seem to outweigh the positives. However, maintaining a gratitude journal reminds you daily of the good in your life. This simple act can help reduce feelings of stress and anxiety, making challenges more manageable. Enhances Sleep Quality Believe it or not, counting your blessings can lead to better sleep. Instead of lying in bed with a whirlwind of thoughts, focusing on positive experiences can calm the mind. A peaceful mind often leads to a deeper, more restful sleep. Strengthens Relationships When you regularly acknowledge and appreciate the kind gestures of others, it fosters a sense of connection. Recognizing the good in others can strengthen relationships. Stronger relationships make them more fulfilling and harmonious. Encourages Personal Growth Reflecting on your blessings can also lead to personal growth. Recognizing the good in your life makes you more open to opportunities and experiences. This openness can lead to new adventures, learning, and personal development. Provides Clarity and Perspective Life is full of ups and downs. During challenging times, a gratitude journal can offer a fresh perspective. By focusing on the positives, you can gain clarity on what truly matters, helping you gracefully navigate life's twists and turns. Health Benefits of Gratitude Practices The health benefits of gratitude are surprising. Practising gratitude can improve your physical health. Gratitude can lower stress and boost your immune system. People who practice gratitude often have healthier lifestyles. They often have healthier habits like better eating and exercise. This shows that gratitude can improve both your mental and physical health. It acts as a Personal Time Capsule Over time, your gratitude journal becomes a treasure trove of memories. Flipping through its pages can transport you back to moments of joy. It can remind you of your journey and the blessings you've encountered along the way. The Long-Term Benefits of Gratitude Practices Maintaining a gratitude journal over consecutive weeks can lead to sustained positive outcomes. The effects of gratitude journaling extend beyond immediate feelings of well-being. Long-term benefits can include physiological benefits and physical benefits. For example, better heart health and increased satisfaction with life. You may choose to keep a straight gratitude journal or engage in gratitude writing in a more free-form way. The key is regular practice. Reflecting on your gratitude can transform your outlook and enhance your quality of life. Conclusion Gratitude journaling is more than just a trendy self-care activity. It's a powerful tool that can transform your mindset, improve your well-being, and enrich your life in numerous ways. So, why not give it a try? Grab a notebook, take a few minutes, and start counting your blessings. You might be surprised at the positive changes that unfold.

Walnuts are low in oxalate. Walnuts are a good choice for a low-oxalate diet. They're low in oxalates, compared to some other nuts. Oxalate Levels in Walnuts and Other Nuts Walnuts are a nutritious nut that contains oxalate, but how much oxalate do they have? Let's look at some data: Walnuts: They contain an average of 62 mg of oxalate per 100g . A typical serving size is 1/4 cup (29g), which has about 18 mg of oxalate. This makes walnuts low in oxalate, so they can be included in a low-oxalate diet. Almonds: Almonds are high in oxalate, with 369 mg per 100g . A 1/4 cup serving (29g) provides approximately 107 mg of oxalate. If you're trying to reduce oxalate intake, you might want to limit almonds. Pine Nuts: These have 185 mg of oxalate per 100g . A 1/4 cup serving (29g) contains around 54 mg of oxalate, placing them in the moderate oxalate category. Eat Nuts Low in Oxalate and Avoid High Oxalate By choosing nuts low in oxalate like walnuts, you can enjoy their health benefits without consuming too much oxalate. Macadamia nuts, pecan, pistachio and sunflower seeds are also low in oxalate. Other nuts like almonds are high in oxalate. Nuts like cashews and peanuts are moderate in oxalate.  Eating these nuts should be minimised. Health Benefits of Walnuts Walnuts are a good source of healthy fats, which can help reduce the risk of heart disease. They are also nutritious and can be part of a healthy diet. Walnuts have oxalate. But, their low level and health benefits make them a great choice. Including walnuts as part of a healthy diet allows you to enjoy their benefits while managing your oxalate intake. Rich in omega-3 fatty acids Support heart health High in antioxidants Promote brain health Aid in weight management Help regulate blood sugar levels Reduce inflammation Improve gut health Strengthen bones Provide essential vitamins and minerals Benefit skin health May improve sleep quality What Is Oxalate? Oxalate, also known as oxalic acid, is a compound found in many plants. When we eat foods high in oxalate, it can bind with minerals like calcium in our bodies. This can form calcium oxalate kidney stones in some people. Kidney stones are hard deposits that form in the kidneys and can cause pain when they move through the urinary tract. How Oxalate Affects Kidney Stones Eating too much oxalate can contribute to kidney stones, especially if you have a history of kidney problems. When oxalate binds with calcium in your urine, it can form kidney stones made of calcium oxalate. This increases the risk of kidney stones forming in your kidneys. Consult a Dietitian If you're unsure about how much oxalate you should eat, it's a good idea to talk to a dietitian. They can help you plan meals that are low in oxalate but still nutritious. A dietitian can also help you include foods like walnuts in your diet safely. Low-Oxalate Diets and Choosing Low-Oxalate Foods If you have been prescribed a low oxalate diet by your healthcare provider it's important to know oxalate levels in the foods you eat. Foods that are low in oxalate should be eaten in preference over foods with high levels.  Oxalates are naturally occurring in plants. This does not mean you need to stop eating plants altogether because they contain much of what our body needs. It does mean that you may need to make more considered choices.  Foods High in Oxalate  For example, you make like vegetable such as rhubarb. But it is very high in oxalate. Stewed or canned rhubarb has 666 mg per 100g. A serving size of 1/2 cup (120g) contains approximately 799 mg of oxalate. This means stewed or canned rhubarb should be limited or avoided if you're managing your oxalate intake. You can switch out rhubarb for a low oxalate berry variety such as strawberry. Another method is to 'dilute' the oxalate content with something lower in oxalate. Apples are low in oxalate, so if you're making something with the two ingredients make sure that the apple ratio is a lot higher than the rhubarb.   Managing Oxalate Intake If you're concerned about kidney stones, following a low-oxalate diet might help. This means eating fewer high-oxalate foods like almonds and spinach and choosing options low in oxalate foods. Monitoring how much oxalate you consume can reduce the risk of kidney stones. The Role of Plant-Based Calcium Calcium plays an important role in preventing kidney stones. When calcium binds with oxalate in the stomach and intestines, it reduces the amount of oxalate that reaches the kidneys. Including calcium-rich foods in your diet can help. Plant-based calcium-fortified products and leafy greens are good sources of calcium. Conclusion Understanding oxalate in walnuts and other nuts can help you manage your risk of kidney stones. By choosing nuts low in oxalate, like walnuts, and ensuring you get enough plant-based calcium, you can also help keep your body healthy. To read more about oxalate in nuts click the link.

Jump to Recipe Finally! Spring is here, and the fruit trees are blooming! I've been eagerly waiting for the mulberry tree in the local park to ripen, and this year it’s full of juicy, ripe mulberries for everyone to enjoy. Making homemade mulberry jam is a great way to use these delicious berries. It's perfect for spreading on toast, pancakes, or even as a sweet topping for ice cream. This jam recipe is simple and easy to follow, whether you’re a beginner or a pro at making jams. If you’re new to jam making, don’t worry. Making this jam is super easy and a lot of fun! You can learn how to make mulberry jam at home with just a few simple steps. Start by picking fresh mulberries if you have them. This is a great recipe to try if you’ve never made jam before. You can use black mulberries or white mulberries, both work well. If you can't find fresh mulberries, you can also use frozen mulberries. In an abundant year, I keep extra frozen mulberries. Once you have your mulberries, you'll need some granulated sugar and a bit of lemon juice to bring out the natural flavours of the fruit. There is nothing complicated about this homemade mulberry jam recipe. To get started, place your mulberries in a large saucepan on medium heat and mash them with a potato masher. An alternative is to use a food processor and then add them to a pot on medium heat. Breaking down the mulberries helps release the juice and makes a smoother jam consistency. Add the granulated sugar and lemon juice. Be sure to remove the lemon seeds. The last thing you want in your smooth jam is surprise lemon seeds. Then bring the mixture to a rolling boil. A gentle boil is when you reduce the temperature to medium heat. Stir constantly to prevent the jam from burning. If you want a firmer jam, you can add powdered pectin or liquid pectin. I often use jam sugar with my gams that has pectin powder already in it. There are different types of pectins available, such as low-methoxyl pectins and no-sugar needed pectin. Choose one that suits your taste and dietary needs. Adding pectin will help the jam set properly and give it a jelly-like consistency. Once the jam reaches the right consistency, it’s time to can it. Use clean canning jars with two-piece metal canning lids. I have used solid lids but find them tricky. Two-piece canning lids are time and stress-saving. Sterilise the jars and lids by boiling them in water for a few minutes. Fill the jars with the hot jam, leaving a ¼ inch headspace at the top. Wipe the rims of jars with a clean paper towel to remove any jam, then place the lids on and screw the bands finger-tight. Process the jars in a water bath canner for the recommended canning processing time. This ensures that the jam is properly sealed and safe to store. Once done, let the jars completely cool on a benchtop. If the proper canning has been done the canning lids will become airtight and your jam should be safe from bacterial growth. Depending on your climate and preference you can store your finished product in the cupboard, but I prefer refrigeration for storage. A simple homemade mulberry jam recipe is delicious and perfect for spreading on toast, pancakes, or as a topping for desserts. Nutritional Profile of Mulberry Jam The estimated nutritional profile per serving (two tablespoons) for the recipe: Calories: 61.55 kcal Protein: 0.19 g Carbohydrates: 15.73 g Dietary Fiber: 0.23 g Sugars: 15.49 g Fat: 0.05 g Calcium: 5.4 mg Iron: 0.26 mg Magnesium: 2.43 mg Phosphorus: 5.12 mg Potassium: 26.55 mg Sodium: 1.49 mg Vitamin C: 4.92 mg Are there any potential health benefits? The best way to consume mulberries is as a whole food. I think I eat more than I save while picking. The sugar content of jam means it should be a treat food. Despite all the sugar, jam does have some positives. Boosts Immunity : The mulberries and lemon juice in the recipe are high in Vitamin C, which helps strengthen the immune system. Improves Digestion : Mulberries are a good source of dietary fibre, aiding in better digestion. Antioxidant Benefits : Mulberries contain antioxidants that can help protect against diseases. Essential Nutrients : The recipe provides small amounts of essential minerals like iron, calcium, and potassium. Simple 3 Ingredient Mulberry Jam Recipe Ingredients 2 cups fresh mulberries, washed and stems removed 1 1/2 cups jam sugar (has pectin) or granulated sugar 2 tablespoons lemon juice ¼ cup of water Optional 1 French lavender flower bud/ head (optional) and ¼ cup of water 1 Sprinkle of dried cinnamon powder (optional) Directions Optional Lavender Preparation Take 1 bud from a lavender plant, place it in a small bowl, and boil water in a kettle. Once boiled add ¼ cup of water to the bowl the lavender is in. Allow the flavours of the lavender to steep in the water for about 5 minutes. Remove the flower from the liquid. Set the liquid aside to combine with the other ingredients in the small saucepan later. Recipe Instructions Wash the mulberries thoroughly and remove any stems. Leave the stems on if you are going to blend. Mash the Mulberries in a bowl; use a fork or a potato masher to mash the mulberries gently. You want to break them down slightly, but leaving some small chunks for texture is okay. Or add mulberries and water to a blender and blend or pulse until you reach the desired texture. I like this jam smooth, so I blend until the mulberries have been broken down completely. Transfer the mulberries to a small-sized saucepan. Add the granulated sugar, lavender water, cinnamon and lemon juice. Stir well to combine. Place the saucepan over medium-high heat and bring the mixture to a boil, stirring constantly. Once it comes to a boil, reduce the heat to medium-low to maintain a gentle simmer. Continue to cook, stirring frequently, for about 20-25 minutes or until the jam thickens and reaches the desired consistency. Skim Off Foam (Optional). During cooking, you might notice some foam forming on the surface of the jam. Although it's unnecessary, you can skim off this foam with a spoon if you prefer a clearer jam. You can check the consistency by placing a small spoonful of the jam on a cold plate; it should gel and not run. If not, continue cooking for a few more minutes and test again. Once the jam has reached the desired consistency, remove the saucepan from the heat and let it cool for a few minutes. Transfer the mulberry jam into sterilised jars while it's still hot. Seal the jars with lids. Allow the jars to cool to room temperature before storing them in the refrigerator. The jam will continue to thicken as it cools. It should keep well in the refrigerator for several weeks. For a mulberry and blueberry jam recipe . If you liked this jam recipe, you might also like: Fascinating Feijoa | Feijoa Jam Recipe Or if you like a tarter flavour, read Ruby Red Grapefruit and Raspberry Marmalade .

Jump to Recipe You're going to love this homemade mulberry jam with blueberries. This is a simple mulberry jam that only uses easy-to-come-by ingredients. If you have a mulberry tree in the backyard and aren't sure what to do with your ripe mulberries you should make a jam. Not just any jam, but a delicious jam just like this recipe.  Homemade Blueberry & Mulberry Jam Recipe Notes To make jam you only need a few ingredients. For this recipe, you need mulberries, lemon juice, blueberries, sugar and water. Granulated sugar will work, but I like to use jam sugar as it has pectin already in it. Liquid pectin use is up to you. If you want a lower-sugar option, use less sugar. This jam is naturally sweet so instead of using 3 cups of sugar, use 2.  This recipe will make a couple of jars, but if you have more fresh mulberries make a batch that is bigger. Jam is the perfect way to use fruit that you're worried about not getting through in time.  Jam making is a skill that is reemerging in popularity. Home food preservation is not just a fun hobby, but a great way to make sure you can enjoy your favourite foods all year round.  Last season I had too many fresh mulberries and didn't have enough time to make jam. I froze the mulberries and they have kept well. You can use fresh or frozen mulberries for this recipe. Mulberry preserves can be enjoyed alongside many other meals such as pancakes, on toast, with plant-based ice cream, or as a cake filling. This time I used only frozen fruit. If you don't like complicated recipes this recipe is for you. Making this jam is super easy.  Blueberry Mulberry Jam Recipe Makes approximately 3-4 cups of jam, depending on the consistency and cooking time. Ingredients 2 cups mulberries 2 cups blueberries 1 tablespoon lemon juice 3 cups jam sugar (sugar with added pectin) ¼- ½ cup water (for blending) Instructions To make the mulberry jam follow these instructions:  You can use fresh or frozen berries for this recipe. If you are using frozen berries, you may need to use a little more water to get them to blend. Wash the mulberries and blueberries thoroughly. Remove the stems from the mulberries if you like. You don't need to as you are going to blend the fruit.  Add lemon juice to the fruit mixture. This helps preserve the colour and adds a hint of tanginess. In a blender, combine the mulberries, blueberries, and water. Blend until you reach the desired consistency . A smooth jam will take 1-2 minutes. Transfer the blended fruit mixture into a saucepan. Gradually stir in the jam sugar , ensuring it is well combined with the fruit. Place the saucepan over medium-high heat and bring the mixture to a rolling boil, stirring constantly to prevent sticking and burning. Once it reaches a boil, continue boiling for 4-5 minutes. Stir frequently to prevent the mixture from sticking to the bottom of the pan. If you had to use a little more water it will take a little longer, this is normal and fine.  Allow the mixture to gently simmer. When it is almost ready it will start to feel ticker and fuller when you stir it.  When it is done it will start to develop a thin skin on top. Optional: To check if the jam is ready, place a small spoonful on a chilled plate. If it gels and holds its shape, it’s done. If not, continue boiling for another 1-2 minutes and test again. While the jam is cooking, sterilize your jars and lids by boiling them in water for 10 minutes. This helps ensure the jam stays fresh for longer. Alternatively wash with soapy water, rinse and place in a low heated oven to dry.  Carefully ladle the hot jam into the sterilized jars, leaving about 1/4 inch of headspace at the top. Wipe the rims of the jars with a clean cloth, place the lids on top, and screw on the bands until they are fingertip tight. If you're using a two-piece lid the seal will work more easily.  Process the filled jars in a boiling water bath for 10 minutes to seal them properly. If you live at a higher altitude, you may need to adjust the processing time accordingly. Remove the jars from the water bath and let them cool on a towel or wire rack. You should hear the lids pop as they seal. Once the jars are completely cool, check the seals. If the lids do not flex up and down when pressed, they are properly sealed. Label the jars with the date and store them in a cool, dark place. The jam can be enjoyed immediately or saved for up to a year. If you live in a hot climate store in the fridge.  This recipe is easy and absolutely delicious. Let me know how your batch of jam turns out.  Click for a simple mulberry jam recipe .

Cashews are moderate in oxalate. They taste buttery and are popular as a snack or in cooking. They are full of vitamins, minerals, healthy fats, and protein. These help heart health, weight, and blood sugar. If you worry about oxalates, pay attention to the cashew level. This is especially important if you get kidney stones. This blog discusses the oxalate levels in cashews. It also explains how to eat them wisely. Oxalate Content in Cashews Cashews contain moderate oxalate amounts compared to other nuts and seeds .  This means that cashews are nutritious, but you should eat them in moderation. This is especially true for people who need to limit oxalates. Comparison Table: Oxalate Content in Cashews and Other Nuts and Seeds The information in this table has been sourced from the OHF Protein database. To find the link go to the Resource Library and look under Oxalate. Nutritional Benefits of Cashews Despite their oxalate content, cashews are a nutritious addition to the diet: Cashews can help your heart. They contain healthy fats such as monounsaturated and polyunsaturated fatty acids. These fats support heart health. Cashews can help with weight management by making you feel full longer. This is because they are high in protein and fibre. Cashews have a low glycemic index. This can help in controlling blood sugar levels. Mindful Consumption of Cashews For those monitoring oxalate intake: Enjoy cashews in moderation. Be mindful of your daily oxalate intake. Balance your diet by pairing cashews with low-oxalate foods. Try using nuts and seeds with less oxalate as alternatives in your diet. Conclusion Cashews are healthy but have a lot of oxalates. If you are prone to kidney stones, eat cashews in moderation and watch your oxalate intake. A balanced diet and advice from a healthcare provider can help with oxalate-related health problems. For a more comprehensive look at oxalate in nuts, including low-oxalate options, read Are All Nuts Rick in Oxalate .

Jump to Recipe Looking for a creamy recipe with the added goodness found in greens and flaxseed? This kale and banana smoothie recipe is an easy way to boost your energy and nutritional intake. What I like about this green smoothie is that it's green without the bitterness that some green smoothies can have. Pardon the pun, but it is a smooth smoothie. For those of you looking to ease into greens, this could be a good way to start. Of course, everyone's tastes are different so you might need to adjust the ingredient ratio until you find something that suits you. Breakfast Banana Kale Smoothie A banana kale smoothie is a great way to start your day with a burst of energy and nutrients. The kale provides essential vitamins like vitamin C, while the banana adds a natural sweetness and creaminess. This kale smoothie recipe is perfect for a healthy breakfast or snack. Creating the Perfect Smoothie with Frozen Bananas Using frozen bananas in your green smoothie recipe is an easy way to achieve a creamy texture. Peel and cut the bananas into chunks before freezing them. Using a ripe banana gives your smoothie extra sweetness. The frozen banana adds more than natural sweetness it also creates a colder smoothie. Combine this with kale leaves and a high-powered blender to whip up a healthy breakfast smoothie. Balancing Flavours with Maple Syrup If you find your kale smoothie has a bitter taste, add a dash of maple syrup. It can make a big difference. Maple syrup is a natural sweetener that complements the flavour of greens. Natural sweeteners make your smoothie more palatable while still keeping it healthy. Making Thicker or Thinner Smoothies Depending on your preference, you can adjust the consistency of your smoothie. For a thicker smoothie, use more frozen ingredients like frozen fruit and ice cubes. To create a thinner smoothie, add more liquid such as coconut milk, almond milk, or oat milk. This flexibility allows you to customize your smoothie to your liking, ensuring you get the perfect smoothie. Adding Extra Nutrients Add foods that give extra nutrients like protein powder or peanut butter. These ingredients not only add a layer of flavour but also increase the smoothie’s health benefits. For a vegan option, opt for unsweetened peanut butter or almond butter. These additions are especially useful if you follow a high-calorie diet and need more protein and healthy fats. This kale and banana smoothie recipe is an easy way to boost your energy and nutritional intake. The kale banana smoothie recipe will provide you with a good amount of vitamins A, C, and K from the kale and bananas, along with potassium, calcium, and magnesium. An added bonus with many benefits is the flaxseeds. Flaxseeds contribute omega-3 fatty acids and additional fibre. To read about Flax's health benefits click the hyperlink. Using Leafy Greens Including leafy greens like raw kale or baby kale in your smoothies boosts the nutritional value. Kale is full of vitamin C and fibre, which are essential for maintaining good health. If you find the taste of raw kale too strong, frozen kale can be a milder option. Healthy Add-Ins To make your smoothie even more nutritious, consider adding chia seeds or hemp seeds. These seeds are a great source of fibre and protein, helping you feel full longer. Vanilla protein powder is another excellent addition for a plant-based protein boost. Sunflower seed butter or cashew milk can also enhance the creaminess of your smoothie. Perfect for Breakfast This easy banana kale smoothie is a perfect healthy breakfast option. It's low in calories yet packed with fibre and antioxidants. Whether you use fresh or frozen ingredients, this smoothie is a delicious and nutritious way to start your day. If you have leftover smoothie, you can store it in the fridge for a quick snack later. Smoothie Recipe: Kale Banana Breeze Ingredients Serves 2 2 bananas 3 cups of kale 2 cups of coconut water 1 tablespoon of flaxseed 2 dried dates for sweetness (optional, adds 20 calories per date) Directions Peel the bananas and cut them into chunks. Rinse the kale thoroughly and chop it into smaller pieces. Place all the ingredients into your blender. Blend on high until smooth and creamy. Pour into glasses, serve, and enjoy! Conclusion I hope you enjoy this energy and nutrient-rich smoothie. Be sure to check out my other recipes. For more on smoothies, read Blend, Sip, Repeat: Boost Your Nutrients with a Smoothie Diet.

Jump to Recipe Do you find it hard to include enough greens in your daily diet? You're not alone. Many people struggle with this, but I've discovered some creative ways to boost my greens intake. One of the most enjoyable methods I've found is by blending them into a green smoothie. Smoothie With Spinach Pineapple and Banana This green smoothie with spinach, pineapple and banana is full of healthy ingredients that create a refreshing and nutritious drink. It's perfect for breakfast or as a quick snack throughout the day. Plus, it's a fantastic way to sneak in those essential greens without even noticing. If you have an issue with oxalate sensitivity, switch the spinach to kale. Why Choose a Green Smoothie? Green smoothies are an excellent way to increase your intake of leafy greens like spinach and kale. These nutritional powerhouses are packed with vitamins, minerals, and antioxidants that are essential for maintaining good health. By blending them with tropical fruits like pineapple, you not only mask the sometimes bitter taste of the greens but also create a sweet and enjoyable drink. Ingredients and Their Benefits Here are the key ingredients in this green smoothie and the health benefits they offer: Spinach : Rich in vitamins A, C, and K, iron, and calcium, spinach is a fantastic leafy green to include in your diet. It supports bone health, boosts your immune system, and provides essential nutrients for energy production. If you are sensitive to oxalates, double the kale and remove the spinach. To find out more about oxalates read Arugula Oxalates Rocket .   Fresh Pineapple : Pineapple is not only delicious but also a great source of vitamin C, manganese, and bromelain, an enzyme that aids digestion and reduces inflammation. Coconut Water : This natural hydrator is packed with electrolytes, potassium, and magnesium, making it an excellent choice for rehydrating after a workout or on a hot day. Flax Seeds : Adding flax seeds to your smoothie boosts its omega-3 fatty acids, fibre, and protein content. They also provide lignans, which have antioxidant properties. Flax will change the texture of your drink. It will make it thicker and in some blenders add a grainy texture. If you find this disagreeable you could take it out, but I encourage you to keep it in. Flax seeds offer many benefits. To read about the health benefits of flax read Flax's Health Benefits.   Health Benefits This Pineapple Spinach Smoothie is not just delicious; it's also packed with health benefits: Digestive Health : The bromelain in pineapple aids digestion and can help reduce bloating. Hydration : Coconut water is an excellent source of hydration, especially after exercise. Energy Boost : The natural sugars in pineapple and the fibre from spinach provide a steady energy boost without the crash that comes from processed sugars. Nutrient-Rich : Spinach and flax seeds are nutritional powerhouses, providing a range of vitamins, minerals, and omega-3 fatty acids. Tips for a Perfect Smoothie Use a High-Speed Blender : To achieve a creamy texture, use a high-speed blender. This ensures that all ingredients, especially the flax seeds and leafy greens, are blended smoothly. Frozen Fruits : If you want a thicker and colder smoothie, use frozen pineapple chunks or add ice cubes. This also means you can skip the ice cubes if your fruit is already frozen. Balance the Flavours : Adjust the sweetness by adding a ripe banana or a teaspoon of honey if needed. If you prefer a tart flavour, you can add a small piece of ginger. Liquid Base : While coconut water is a great choice, you can also use other non-dairy milks like oat milk, almond milk or coconut milk to achieve a creamier texture. Unsweetened almond milk is a popular choice for its light taste and low-calorie content. Green Smoothie: Tropical Pineapple & Greens Ingredients 1 cup fresh baby spinach 1 cup fresh pineapple chunks 1 cup coconut water 1 tablespoon flax seeds 1/2 ripe banana (optional for added sweetness) 1 cup ice cubes (optional if not using frozen fruit) Instructions Thoroughly wash all fresh ingredients. Add the spinach, pineapple chunks, coconut water, flax seeds, and ice cubes to your blender. Blend on high speed until smooth and creamy. Taste and adjust sweetness if necessary by adding a ripe banana or a teaspoon of honey. Pour into a glass and enjoy immediately. Variations to Try Vegan Greek Yogurt : For an extra boost of protein and a creamier texture, add a spoonful of vegan Greek yogurt. This addition makes your smoothie even more filling and perfect for a post-workout snack. Vegan coconut yoghurt would also work well. Frozen Spinach : If you don’t have fresh spinach on hand, frozen spinach works just as well. It blends smoothly and retains all the nutritional benefits. Nut Butters : Adding a tablespoon of peanut butter or almond butter can give your smoothie a delicious nutty flavour and increase the protein content. Avocado : For a creamy smoothie with healthy fats, add half an avocado. This will make your smoothie extra smooth and satisfying. Incorporating into Your Routine Green smoothies are incredibly versatile and can be adapted to fit your personal preferences and dietary needs. They make a quick breakfast option on busy mornings and are a great way to start your day with a dose of greens. You can also prepare smoothie packs by portioning out the ingredients and freezing them. This way, you only need to add the liquid base and blend when you're ready to enjoy your smoothie. I don't know about you, but I struggle to get in my greens consistently. To raise my greens intake I have had to become more creative, and sneaky, with my recipes. I sneak greens into soups, I try to have side salads and I have even added frozen kale into my oats. Enjoy your green smoothie Tropical Pineapple & Greens this fresh natural pick-me-up. Looking for something creamy? Read Healthy Coffee Banana Smoothie.

Jump to Recipe This green immunity smoothie recipe has been designed with immunity in mind. I am at the end of being sick for a few days. I've been trying to increase my greens and vitamin C intake by making green smoothies at home in the hopes of speeding up my recovery. The Vitality Greens & Citrus Shield smoothie isn't about great flavours; it's about the real health benefits packed into each sip. Each ingredient has its individual beneficial properties:  Kale:  This leafy superstar is rich in vitamins A, K, and C. Vitamin A is crucial for eye health and immune function, while vitamin K plays a key role in blood clotting and bone health. Vitamin C, a powerful antioxidant, supports skin health and immune function. Broccoli and Cauliflower:  As members of the cruciferous vegetable family, these veggies are celebrated for their high vitamin C content, supporting immune health. They're also rich in fibre, which is essential for digestive health. Vitamin K in broccoli contributes to bone health and wound healing. Orange and Mango:  These fruits are not just for sweetness; they're vitamin C powerhouses, supporting immune health and collagen production for healthy skin. Mangoes, with their vitamin A content, are great for vision and skin health. Flaxseed:  Flax is known for its omega-3 fatty acids. Flaxseed supports heart health by helping to maintain healthy cholesterol levels. Its fibre content is beneficial for digestive health. Celery and Cucumber:  These bring hydration and a refreshing crunch. Cucumber, in particular, offers vitamin K, essential for bone health and proper blood clotting. Treat yourself to a tasty drink that also supports your vision, skin health, immune system, heart health, and bones. It's an easy way to boost your intake of essential nutrients and enjoy their benefits. Green Immunity Smoothie Recipe Ingredients  400 ml water  1 tbsp flax  2 frozen cubes or ½ cup of kale 2 frozen passionfruit puree cubes ½ cup frozen mango ½ cup of frozen broccoli florets  ½ cup frozen cauliflower florets  1 stick of celery  1 mini cucumber or ½ cucumber  1 orange  2 cups of washed lettuce  Instructions Prepare Ingredients Wash any fresh ingredients. Peel the skin from the orange and cut it into cubes.  Cut the cucumber and celery into smaller chunks to make it easier on your blender.  Blending Start by adding 400 ml of water to your blender. This helps in blending the ingredients smoothly. Add 1 tablespoon of flaxseed to the blender. This adds a nutty flavour and is packed with nutrients. Add the frozen ingredients: kale, frozen passionfruit puree cubes, diced mango, frozen broccoli, and cauliflower florets into the blender. Add the chopped celery and cucumber. Add the orange segments, followed by the washed lettuce. Use your knuckles to pack the lettuce into the blender if you run out of room.  Secure the lid on your blender. Start blending on a low setting, then gradually increase to a higher setting. Blend until the mixture is smooth and uniform. This might take about 1-2 minutes, depending on the power of your blender. I use the blend setting on my blender for 1 minute and then the ultra-smooth setting for another minute.  Taste and Adjust Taste the smoothie. If it's too thick, you can add a bit more water. Green smoothies can be tart. If you prefer it sweeter, consider adding a bit of vegan honey, dried dates or a sweetener. Once the smoothie reaches your desired consistency and taste, pour it into a glass or a smoothie cup. Enjoy!

As someone diagnosed with Polycystic Ovarian Syndrome (PCOS), I know all about painful periods. Some herbal teas may reduce inflammation, relax muscles, and alleviate pain. For these reasons, teas are a popular and natural remedy for menstrual discomfort.  Does Tea Help with Menstrual Cramps? Yes, tea can help with period cramps for many people. But with so many teas out there which tea is good for period cramps? Which Tea is Good for Period Cramps?  Teas that are often recommended for period cramps include: Ginger Tea: Known for its anti-inflammatory and analgesic properties. Chamomile Tea: Offers relaxation, anti-inflammatory, and antispasmodic benefits. Peppermint Tea: Has muscle-relaxing properties and can help soothe discomfort. Raspberry Leaf Tea: Thought to tone the uterine muscles and potentially ease cramps. Cinnamon Tea: Contains anti-inflammatory and antispasmodic properties. Why is Tea Good for Period Pain?  Here are some ways in which tea can help with period cramps: Anti-inflammatory Effects:  Some teas, like ginger and chamomile, have anti-inflammatory properties that can help reduce the inflammation and pain associated with menstrual cramps. Antispasmodic Properties:  Teas such as peppermint and chamomile contain antispasmodic compounds that can help relax the uterus muscles, reducing the severity of cramps. Natural Analgesic:  Ingredients in certain teas can act as natural pain relievers, helping to ease the discomfort of period cramps. Relaxation and Stress Relief:  Drinking warm tea can be soothing and provide a sense of comfort, which may help reduce stress levels. Stress can increased by menstrual cramps, so relaxation can indirectly contribute to relief. Warmth:  The warmth from drinking hot tea can also provide relief by relaxing muscles and increasing blood flow, which can help ease menstrual pain. Help Relieve Period Discomfort with These Home Remedies Tea can be an excellent way to relieve menstrual cramps naturally. Certain teas, such as ginger tea, are known for their anti-inflammatory and analgesic properties, which may help relieve discomfort during your menstrual cycle. Drinking chamomile tea offers relaxation and anti-inflammatory benefits, making it a great choice for soothing cramps. Peppermint tea is another option that can ease pain by relaxing muscles and reducing bloat associated with premenstrual syndrome. For additional relief, raspberry leaf tea is thought to tone uterine muscles, potentially easing cramps during menstruation. Lastly, cinnamon tea brings both anti-inflammatory and antispasmodic properties to help reduce pain. These home remedies are simple yet effective ways to relieve menstrual cramps and support a more balanced menstrual cycle. Summary While some teas may work for some people, they may only work for some. If you are having painful or heavy periods, please speak to your healthcare provider. It is crucial that you are comfortable speaking to your doctor about women’s issues and that they are receptive. If they are not, find another practitioner.