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⇩ Jump to Recip e ⇩ 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 Jam 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. Fresh or Frozen Mulberries? 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. They work just as well. How to Make This Easy Jam Once you have your mulberries, you'll need some granulated sugar or jam 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. Consistency 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: Potential Health Benefits of Mulberries 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 .

How to cook eggplant without oil? It’s easier than you think. Whether reducing fat or looking for a healthier option, eggplant can be baked, grilled, sautéed, or air-fried with no oil required. Here's how to do it. Many recipes, even some of mine, promote the use of oil. But I usually cook without oil in my daily cooking. Many people prefer this, whether due to calories, fat, taste, or digestion. How to Cook Eggplant Without Oil Roasting or Baking This is, in my opinion, the easiest way to cook eggplant. Preheat your oven to around 200°C (400°F). Place the prepared slices on a baking sheet lined with parchment paper. You don't need oil. By placing the eggplant flesh towards the paper it will cook in it's own moisture.   Season with kosher salt, black pepper, and desired spices. Roast in the preheated oven for about 20-30 minutes or until tender and golden brown. Grilling Preheat your grill to medium-high heat. Brush the slices or planks with olive a dash of water and season with salt and pepper. Grill for about 4-5 minutes per side or until they have grill marks and are softened. Sautéing or Stir-Frying Heat a pan over medium heat and add a little water. Add the pieces and cook, stirring occasionally, until soft and browned, usually taking 10-15 minutes. Air Frying Set your air fryer to 180°C (350°F) once the machine is locked. Before this arrange the slices in a single layer in the air fryer basket. Lightly coat the slices with water and season with salt, pepper, and spices. Cook for about 15-20 minutes, flipping halfway through until crispy and golden brown. How to Prepare Eggplant for Cooking Preparing eggplant for cooking is straightforward: Choosing:  Select firm, heavy ones with smooth, shiny skin. Washing and Cutting:  Rinse under cold water, trim the stem, and cut into desired shapes like rounds, cubes, or planks. Salting (Optional):  To reduce bitterness and remove excess moisture, sprinkle cut pieces with salt and let them sit for about 30 minutes, then rinse and pat dry. How to Store Eggplant To keep eggplant fresh, follow these steps: Refrigeration:  Store unwashed in a perforated plastic bag or loosely wrapped in a damp paper towel in the refrigerator's crisper drawer. Shelf Life:  Consume within a few days of purchase for the best quality. Can Eggplant Be Frozen? Yes, it can be frozen for long-term storage: Preparation:  Wash and cut as desired. Blanching (Optional):  Boil for 4-5 minutes, cool in an ice water bath, and drain. Flash-Freezing (Optional):  Freeze pieces in a single layer on a baking sheet, then transfer to airtight containers or bags. Freezer Storage:  Store for up to 10-12 months, but for best quality, use within 6-8 months. How to Eat Eggplant Eggplant can be prepared in many ways, including grilling, roasting, frying, and using in stews, curries, and dips like baba ganoush. Cooking helps soften its texture and mellow its bitter flavour, making it a versatile ingredient in various cuisines. Nutritional Profile of Eggplant Eggplant is a low-calorie, high-fibre vegetable, making it excellent for weight management and calorie-conscious diets. Its low-calorie density helps you feel full while consuming fewer calories, especially when cooked without oil. Here’s a breakdown of the nutritional content of eggplant, including its oxalate content for those who need to monitor their intake. Nutritional Benefits of Eggplant Eggplant is low in calories and rich in fibre, vitamins, and minerals, making it a healthy addition to any diet. It contains antioxidants like nasunin, which help protect against oxidative stress. Low in Calories:  A low-calorie food, great for weight management. Incorporating it into your meals can help you feel full without adding many calories. Rich in Fibre:  A good source of dietary fibre, which aids in digestion and helps maintain a healthy digestive tract. Fibre also contributes to satiety, helping you feel full longer and reducing the likelihood of overeating. High in Antioxidants:  Contains powerful antioxidants, including nasunin, which protect cells from damage. Antioxidants play a crucial role in reducing inflammation and protecting against chronic diseases. Heart Health:  The fibre, potassium, and antioxidants can contribute to heart health. Fibre helps lower cholesterol levels, while potassium helps regulate blood pressure. Antioxidants help protect the cardiovascular system from oxidative stress. Blood Sugar Control:  Some compounds, such as polyphenols, may help regulate blood sugar levels. This can be particularly beneficial for individuals with diabetes or those at risk of developing the condition. Bone Health:  Contains minerals like manganese and vitamin K, which are important for maintaining healthy bones and preventing osteoporosis. Cognitive Function:  The antioxidants, particularly nasunin, have been linked to improved brain function. They protect brain cells from damage and support overall cognitive health. FAQ About Eggplant Eggplant or Aubergine? Eggplant, also known as aubergine, is a versatile plant-based ingredient enjoyed in kitchens worldwide. In North America and Australia, it's called eggplant, while in England and France, it goes by aubergine. Regardless of what you call it, this shiny-skinned, purple vegetable, scientifically known as Solanum melongena, is a staple in many delicious dishes. I fondly remember my Nona in her veggie garden telling me she would cook some melanzana to go with our pasta. No matter the name you and yours use, it refers to a popular purple or dark purple vegetable that belongs to the nightshade family. Where Did Eggplant Get Its Name? The name comes from the small, white, egg-shaped variety of the vegetable commonly grown in Europe. In contrast, the term "aubergine" has French origins and is more commonly used in England. Despite the different names, they refer to the same nutritious and versatile vegetable. Is Eggplant a Fruit or Vegetable? Botanically,  it is classified as a fruit, specifically a berry, because of its structure and reproductive organs. However, in the culinary world, it is often treated as a vegetable, especially in savoury dishes. Where Do They Grow? They are believed to have originated in India and are now grown in many parts of the world, including China, India, Egypt, Turkey, Iran, and Italy. They thrive in warm climates with plenty of sunlight and well-drained soil. In colder regions, they are grown indoors until the weather warms up. Different Varieties of Eggplants There are many varieties, each with its own unique characteristics: Black Beauty:  Large, dark purple fruits known for their flavour and versatility. Fairy Tale:  Small, elongated purple fruits with white streaks, perfect for stir-fries and grilling. Italian:  Deep purple, slightly curved, commonly used in eggplant parmesan. Indian:  Small, round, and either green or purple, used in Indian and Asian cuisines. Japanese:  Long, slender, with thin skin and a mild flavour. Rosa Bianca:  Rounded fruits with lavender and white streaked skin, known for their creamy texture. Thai:  Small, round, and available in green, yellow, or striped varieties, often used in curries. White:  Smaller, with white or creamy skin and a mild flavour. What Does Eggplant Taste Like? Eggplants have a slightly bitter flavour and a spongy texture. When cooked, they develop a rich, creamy texture and absorb the flavours of the spices and other ingredients they are cooked with. Can Eggplant Be Eaten Raw? Raw eggplant is generally not consumed due to its bitter taste and tough texture. Cooking methods like roasting in the oven, grilling, sautéing over medium heat, or frying in an air fryer are preferred to soften the texture and enhance the flavour. Eggplant Recipes and Tips For those looking to explore new ways to enjoy eggplant, there are countless recipes to try. One popular dish is eggplant parmesan (yes you can get vegan parmesan), which layers breaded and fried eggplant slices with marinara sauce and cheese. Another favourite is baba ganoush, a Middle Eastern dip made from roasted eggplant slices, tahini sauce, garlic, and fresh lemon juice. Asian eggplant dishes often feature eggplant cubes stir-fried with soy sauce, garlic, and ginger. For a simple and healthy side, try roasted eggplant slices seasoned with spices like paprika and cumin, cooked until golden brown. Summary Eggplant is a versatile and nutritious ingredient that can be prepared in various ways. Whether you're grilling, roasting in the oven, or air frying, this plant-based food is sure to enhance your meals with its unique flavour and texture. Plus, its numerous health benefits make it a great addition to a balanced diet.

Jump to Calculator What is Calorie Density? Calorie density is the energy or calories contained in a specific amount of food or drink. It is usually measured in calories per gram (or ounce). Foods with high calorie density contain many calories in a small weight. Foods with low calorie density have fewer calories than the same weight of high calorie density foods. Some examples of low-calorie foods are fruits and vegetables. Nuts, oils, and, unfortunately, chocolate are calorically dense foods. What are some Low Calorie Density Foods? Some foods low in calorie density are: Fruits: berries (strawberries, raspberries, blackberries, and blueberries), watermelon, and oranges. To find out more about berries, read the blog 14 Brilliant Benefits of Berries.   Vegetables: leafy greens, broccoli, zucchini (courgette) and cucumber Low Calorie Density Foods and Weight Loss Calorie density is an important concept to understand as it will assist you with weight management. Foods with low calorie density tend to be more filling as they are typically bulkier and contain more water and fibre. These foods occupy more space in your stomach and keep you hydrated, leading to greater satiety. These factors make it easier to avoid overeating. When you choose lower-calorie density foods, you can eat large portions while consuming fewer calories overall, potentially creating a calorie deficit. A calorie deficit occurs when somebody consumes less calories than their body needs to maintain its current weight. Consistently eating with a calorie deficit will lead to weight loss. Low-Calorie Density Foods: Healthy Eating for Weight Loss Low-calorie-density foods are a great choice if you're managing or looking to lose weight. These foods have fewer calories per gram, meaning you can eat a larger portion without consuming too many calories. Foods with low-calorie density include fresh fruits, vegetables, and foods high in water content and fibre. They help you feel full and satisfied while keeping your calorie intake low. They are sweet and delicious and provide lots of vitamins and minerals. Water Intake Calculator Feel Fuller Longer Drinking water is beneficial for many reasons. One of the reasons is it can help you to eat less and feel full for longer. A popular way to do this is to 'preload' your meals with water. It means drinking a glass of water before eating. Use the calculator to estimate how much water your body needs daily. Are you reaching your water goals? Fewer Calories and High Volume Foods Leafy greens, like spinach and lettuce, are excellent low-calorie foods. They are packed with nutrients, fibre, and vitamins but are very low in calories. Other great options include raw vegetables like carrots, cucumbers, and bell peppers. These crunchy snacks are not only healthy but also help keep you full longer. Fresh fruits, such as citrus fruits and grapes, are also low in calorie density. They are sweet and delicious and provide lots of vitamins and minerals. For example, a cup of grapes has fewer calories than a small block of chocolate, making it a healthier and more filling option. Nuts and Seeds Dr Michael Greger suggests including nuts and seeds in your diet despite their high-calorie density because they offer many health benefits. Avocados, nuts, and seeds are rich in healthy fats, fibre, vitamins, and minerals. However, it's important to eat them in moderation as part of a balanced diet. High Volume and Low Density If you're trying to lose weight, focusing on low-calorie-density foods can help you create a calorie deficit, which is necessary for weight loss. High-volume foods like fruits and vegetables allow you to eat more and feel full without consuming too many calories. These foods are also nutrient-dense, meaning they provide essential nutrients for your body without a lot of extra calories. Finding Balance For a balanced meal plan, combine low-calorie-density foods with lean proteins like chicken breast, beans, and lentils. These foods are an excellent source of protein and help build and repair your body. They also contribute to a feeling of fullness, which is crucial when trying to stick to a lower calorie intake. Low-calorie-density foods are a key part of a healthy diet, especially if your goal is weight loss. By choosing foods with fewer calories per gram, you can enjoy larger portions and feel satisfied while still maintaining a calorie deficit. Remember to balance your diet with nutrient-dense foods and healthy fats to ensure you get all the necessary nutrients for your body's needs. What is the Difference Between Starchy and Non-Starchy Vegetables? Starchy vegetables are higher in carbohydrates and calorie density than non-starchy vegetables. Examples of starchy vegetables are potatoes, corn, peas, and pumpkin. Non-starchy vegetables include broccoli, cauliflower, leafy greens, and capsicum (bell peppers). For example, 100 grams (g) of boiled potato with the skin on is about 87 kilocalories (kcal) -often incorrectly simplified to being referred to as ‘calories’. In comparison, 100 g of cooked corn contains around 86 kcal. In comparison, 100 g of cooked broccoli contains only around 54 kcal, and one cup of cooked spinach contains only around 40 kcal. While starchy vegetables are higher in calories, they are also a good source of complex carbohydrates, fibre, vitamins, and minerals. They can be part of a healthy diet when consumed in moderation and balanced with other nutrient-dense foods. The way foods are prepared can affect their calorie content. For example, roasting or frying starchy vegetables with oil can significantly increase their calorie content, while steaming or boiling them can help to maintain their natural low-calorie density. What Are Some High Calorie Density Foods? Calorie-dense foods are usually high in fat and, or sugar. They are more often than not processed foods. Some examples of calorie-dense foods high in fat include oils and butter. One tablespoon of olive oil contains around 120 kcal. As you can see, there is little point in having a salad if you put an oily dressing over it. Lowering or removing oil and butter from your food is a quick way to eat fewer calories. Examples of foods high in sugar are lollies (candy), soft drinks (soda), fruit juice and baked goods. Baked goods like doughnuts and cakes hit the double factor for fat and sugar. Some other calorie-dense foods to ditch include processed meats, fried foods, and cheese. Many of these foods have little nutritional value and do not satisfy our physical needs. Are There Healthy Calorie Dense Foods? Yes (but only some experts agree on fats in the diet). Avocados, nuts and seeds are all calorie dense but have health benefits. They are considered healthy because they are rich in monounsaturated and polyunsaturated fats, fibre, vitamins, and minerals. Dr Michael Greger considers nuts and seeds healthy enough to be included in the Daily Dozen app . Nuts and seeds account for one serving, and flaxseed is another separate single serving. If you want to gain instead of lose weight, these foods could help you create a calorie surplus. While calorie-dense foods can be part of a healthy diet, they should be consumed moderately and not replace lower-calorie-dense whole plant foods. Calorie Density Chart Below is a calorie density graph based on how many kcal are, commonly called 'calories'. See my blog ’What is a Calorie?’ for more information. The graph has been created based on the traffic light system to assist you in determining the caloric density of each food category. Foods that are labelled green are less calorie dense, orange is higher and red are the most calorie dense. The calorie density of each food category is approximate, due to variations that may be found such as, category composition or preparation techniques. Some clarification: Vegetables include starchy and non-starchy vegetables Grains and starches include whole grains as well as oats Processed carbohydrates are things like bread, pasta and cereal Junk foods are baked goods and highly processed foods such as chips How Do I Achieve a Calorie Deficit? The easiest way to achieve a calorie deficit is to eat fewer calories than you currently are. You do not need to drastically cut your current calories to see results. You only need to reduce your calorie intake to just below the amount that your body uses to maintain its current weight. If you cut your calories too much, you will find yourself hungry and less able to make good food choices. To avoid this, increase your consumption of low-calorie density foods. You will feel more satisfied and be less tempted to snack or overindulge on unsatisfying high-calorie dense foods. A popular meal method is the 50/50 plate. Half your plate is to be made up of non-starchy vegetables and the other half of starchy vegetables. This promotes a balanced and varied plant-based diet that is rich in nutrients and low in calories. On top of nutritional value, this method increases your fibre intake, promoting healthy digestion and better blood sugar control. As the foods are in the 'go' or green zone of the calorie density graph (below), there is little to no need for calorie counting. Over time you will become more mindful about what you are consuming; your body will relearn when it is full and know when to stop eating. If you are a calorie counter, this method can give you more food freedom. Summary Awareness of the calorie density of your food is an essential part of weight management. Once you understand it, you can use it to help you meet your weight goals. Calorie density should not be the only factor to consider when making dietary choices. Look for foods that meet your management as well as nutritional needs. If you are trying to reduce weight, the only way to do this is by creating a calorie deficit. The healthiest and most enjoyable way to do this is to increase low-calorie density foods in your diet. Instead of thinking about the things you can't have, focus on all the fantastic foods you can have that are good for your body and your waistline. It is a better mindset to focus on including healthy things in your meals rather than focusing on the things you 'shouldn't' be eating. Thank you for reading. If you know anyone who would benefit from this post, please share.

Jump to Recipe Are you looking for a healthier alternative to traditional cake? This recipe sneaks in fruit and veg, and only uses oil to stop the mix from sticking. Make the Cake Your Own To make your vegan banana carrot cake special, add a variety of mix-ins and toppings. Chopped nuts, like walnuts or pecans, add crunch. Raisins or dried cranberries offer a burst of sweetness and texture. A pinch of nutmeg or ginger can complement the cinnamon already used in the recipe for a spicy twist. This cake is delicious, whether served warm or at room temperature. For a bit extra serve each slice with a dollop of vegan whipped cream or a scoop of dairy-free ice cream. Nutritional Benefits of Vegan Banana Carrot Cake This cake is healthier than some others. It has some whole ingredients that are plant-based. Bananas and carrots add natural sweetness, fibre, and vitamins. Bananas are rich in potassium, benefiting heart health. Carrots provide beta-carotene, aiding vision and boosting the immune system. Whole wheat flour increases fibre, aiding digestion. Moreover, the cake contains no animal products. It is cholesterol-free and low in saturated fat. Key Health Highlights This cake offers: Natural Sweetness : Bananas and carrots add sweetness, so less sugar is needed. Heart-Healthy Ingredients : It’s low in saturated fat and cholesterol-free. High in Fibre:  Whole wheat flour, bananas, and carrots add fibre to help keep you full. Even though this is a treat, there are some small health benefits. Bananas are a great source of potassium and fibre. Carrots provide beta-carotene and more fibre. Using whole wheat flour adds whole grains to your diet. This helps your digestion. Also, by using plant-based ingredients, this cake is low in saturated fats. It has no cholesterol. This is good for heart health. For those who want to add a decorative touch to this cake, a basic vegan icing can make it look and taste better. Mix powdered sugar with some plant-based milk and vanilla. This will create a smooth, drizzly icing. Pour it over the top of the cake. Then, sprinkle it with shredded coconut or orange zest. This will give it a vibrant, eye-catching finish. Or, for a more rustic look, a light dusting of powdered sugar can add to the cake's charm. This cake is dense and moist from the mashed banana and apple sauce. Choose this recipe because it is a healthier alternative to many other recipes, so you can have your cake and eat it. Show support and subscribe! Thank you for reading. Vegan Cake Storage  If you have leftovers, you can store them in an airtight container. They will keep at room temperature for up to 3 days or in the fridge for up to a week. To keep them fresh, you can also wrap individual slices and freeze them for up to a month. This ensures you have a tasty treat ready when you want. Easy Vegan Carrot Cake Recipe With Banana Ingredients 1 ½ cups self-raising flour 1 teaspoon ground cinnamon ½ teaspoon ground nutmeg ¼ teaspoon ground ginger 3 ripe bananas, mashed 1 cup grated carrots ¾ cup raw sugar  ½ cup unsweetened applesauce (as an oil substitute) ¼ cup plant-based milk (barista oat is my choice) 1 teaspoon vanilla extract Instructions Preheat Oven and Prepare Pan: Preheat your oven to 350°F (175°C). Grease a 9-inch round cake pan or a loaf pan and line it with parchment paper. Mix Dry Ingredients: In a large bowl, sift together the self-raising flour, (optional) salt, cinnamon, nutmeg, and ginger. Combine Wet Ingredients: In another bowl, mix the mashed bananas, grated carrots, brown sugar, applesauce, plant-based milk, and vanilla extract until well combined. Combine Wet and Dry Ingredients: Pour the wet ingredients into the dry ingredients. Stir until just combined, being careful not to overmix. If using, fold in the nuts and raisins or dried cranberries. 5. Bake: Pour the batter into the prepared pan. Bake for 45-55 minutes, or until a toothpick inserted into the center comes out clean. 6. Cool : Allow the cake to cool in the pan for about 10 minutes, then transfer it to a wire rack to cool completely. Allow to cool for longer before adding the icing. Applesauce Icing Ingredients 1 cup icing sugar (powdered sugar), sifted 2 tablespoons unsweetened applesauce ½ teaspoon vanilla extract walnuts (optional for topping) Instructions 1. Start with Icing Sugar: Place the sifted icing sugar in a mixing bowl. Sifting helps to remove any lumps, ensuring a smooth frosting. 2. Add Applesauce Gradually: Begin by adding 2 tablespoons of applesauce to the icing sugar. Stir well until the mixture is smooth. Add the vanilla extract.  3. Adjust Consistency: If the frosting becomes too thin, you can add more sifted icing sugar to thicken it up. Conversely, if it's too thick, add a bit more applesauce. 4. Taste and Adjust: If you prefer a sweeter frosting, you can add more icing sugar. For a thinner glaze-like consistency, increase the applesauce slightly. 5. Use Immediately: Once you've achieved the desired consistency and flavour, use the frosting to top your cake. Top with walnuts. 6. Store Properly: If you have leftover frosting or if the frosted cake won't be eaten right away, store it in the refrigerator due to the moisture content from the applesauce. This applesauce icing is a quick and easy way to add sweetness and a light apple flavour to your desserts. Remember that this frosting will be more liquid than traditional buttercream or cream cheese frosting, so it might not hold up as well for intricate decorating purposes. Enjoy your Easy Vegan Banana Carrot Cake! If you like the recipe, please subscribe.

If you are looking for a smoothie that feels more like a sweet treat this could be what you are looking for. This easy-to-make smoothie with blueberry, banana, spinach, and basil will satisfy your sweet tooth but do your body good at the same time. It may sound strange to add basil to a smoothie but trust me, it really lifts the flavour of the blueberries. Health Benefits This smoothie combines several nutrients for wellness. It has potassium-rich bananas for energy and hydration. Blueberries, packed with antioxidants, boost skin and immunity. Spinach adds essential vitamins and minerals. Flaxseeds contribute heart-healthy omega-3s. Oat milk adds creaminess and boosts calcium and vitamin D. Enjoy this sweet treat. It's a step towards better health. Substitutions and Variations Make this smoothie your own! You can swap oat milk for almond or soy milk to change the flavour and nutrient profile. If you prefer a stronger green taste, try substituting spinach for kale. For a thicker texture, use frozen bananas and blueberries instead. Want a bit more sweetness? Try adding a medjool date or a splash of maple syrup. These simple changes let you adapt the smoothie to your taste and nutritional needs. Smoothie Nutritional Profile Here is the nutritional breakdown for this recipe. Calories: 330 kcal Total Carbohydrates: 61 g From Sugars: 29 g Dietary Fiber: 12 g Total Fat: 9 g Saturated Fat: 1 g Unsaturated Fat: 8 g Total Protein: 8 g Specific Nutrients: Bananas: Rich in potassium and vitamins B6 and C, along with dietary fibre and natural sugars. Blueberries: Packed with antioxidants, vitamins C and K, and dietary fibre. Spinach: A nutrient-dense leafy green, offering vitamins A, C, and K, as well as minerals like iron and calcium. Basil: Contains vitamins A and K, as well as various essential oils. Oat Milk: Depending on the brand and fortification, oat milk may provide calcium, vitamin D, and vitamin B12. Flaxseeds: Omega-3 (ALA). If you are looking for a smoothie that feels more like a sweet treat this could be what you are looking for. Smoothie: Blueberry Banana Spinach Ingredients 1 banana 1 cup blueberries 2 cups of spinach 1 sprig basil 1 ½ cups of oat milk 1 tablespoon of flaxseeds Directions Peel and chop the banana. Rinse the blueberries. Wash the spinach. Pluck and rinse basil. Put the banana, blueberries, spinach, basil leaves, and flaxseeds into a blender. Add oat milk. Blend until smooth. Pour and enjoy! Not what you're looking for? Read Blueberry Coffee Smoothie Recipe.

Starting a low FODMAP diet can be a key step. It helps people with IBS or similar conditions. It helps them manage digestive discomfort. This diet restricts certain fruits known to exacerbate symptoms. But, it also opens the door to a variety of delicious, gut-friendly options. Here’s your guide to navigating the world of low FODMAP fruits. It will ensure you can still enjoy the sweeter things in life without the worry. What are Low FODMAP Fruits? Fruits are nutritious and delicious. However, they can cause digestive issues for sensitive individuals. This is because they have high levels of certain fermentable carbohydrates. Low FODMAP fruits have lower levels of these sugars. They are more tolerable for those on a restrictive diet. List of Low FODMAP Fruits Oranges : Citrus fruits like oranges are not only low in FODMAPs but also rich in vitamin C. Strawberries : A sweet, low FODMAP choice perfect for snacks or desserts. Blueberries : Enjoy them fresh or frozen, but be mindful of serving sizes. Grapes : Easy to eat on the go, grapes are a convenient low-FODMAP fruit. Kiwi : This fruit is not only low in FODMAPs but also a good source of fiber and vitamin C. Pineapple : Adds a tropical twist to your diet without the high FODMAPs. Bananas: While ripe bananas are higher in FODMAPs, unripe (green) bananas are low in FODMAP. Cantaloupe : A refreshing choice that’s also gentle on the stomach. The key is portion size when consuming low-FODMAP fruits. It ensures they remain a safe option for your digestive system. Table of Low FODMAP Fruits This table serves as a guideline. It will help you use many fruits in your meals and snacks. It will also help you manage your symptoms. Table of Low FODMAP Fruits Here’s a quick reference table to help you identify and compare low FODMAP fruits: Fruit Serving Size Notes Oranges 1 medium High in vitamin C Strawberries 1 cup Versatile for snacking or desserts Blueberries 1/4 cup Monitor portions to stay low FODMAP Grapes 1 cup Convenient for on-the-go eating Kiwi 1 medium A fiber-rich option Pineapple 1 cup, diced Adds a tropical flavor to dishes Bananas (unripe) 1 medium Best when green for low FODMAP diets Cantaloupe 1 cup, diced Refreshing and hydrating Tips for Enjoying Low FODMAP Fruits Experiment with Smoothies Smoothies are an excellent way to enjoy low-FODMAP fruits. Mix and match fruits from the list above. Add them to lactose-free yogurt or almond milk for a tasty, gut-friendly treat. Create Fruit Salads Combine several low-FODMAP fruits to make a colorful, nutritious fruit salad. Just remember to keep an eye on the portion sizes of each fruit to ensure the overall dish remains low in FODMAPs. Pay Attention to Ripeness The FODMAP content in fruits can change as they ripen. So, eat them when they have the recommended ripeness for a low FODMAP diet. Table of High FODMAP Fruit  Here's the table summarizing high FODMAP fruits and their main FODMAP components: Fruit High FODMAP Component Apples Fructose, Sorbitol Mangoes Fructose Watermelon Fructans, Polyols Cherries Sorbitol Pears Fructose, Sorbitol Blackberries Fructans Peaches Sorbitol, Fructans Plums and Prunes Sorbitol Lychee Fructose Avocado Sorbitol, Fructans Apricots Sorbitol Nectarines Fructans, Sorbitol Dates Fructans Conclusion Adopting a low FODMAP diet doesn’t mean you have to miss out on the joy of fruits. Choose low FODMAP options and watch your portion sizes. Then, you can enjoy the sweet flavors of fruits. And, you can get their health benefits without discomfort. It’s good to work with a healthcare professional. They can help you tailor your diet to your needs.

Jump to Prompt Generator Gratitude journaling has gained significant traction in recent years, and for good reason. This practice, which involves jotting down things you're thankful for, can have many benefits, from improved mental well-being to a more positive outlook. If you're considering starting a gratitude journal or enhancing your current practice, here are some straightforward tips to guide you. Tips for Gratitude Journaling Start Small: If you're new to gratitude journaling, it's okay to begin with a simple 'three things I am grateful for today' entry. Some people may say consistency is essential and you must do this every day, but do what works for you. If writing in your journal twice a week suits your schedule, do that. This ensures you don't feel overwhelmed and enjoy the activity rather than becoming a burden. Be Specific: Once you get more comfortable, instead of writing broad statements like "I'm grateful for my family," delve into specifics. For instance, "I'm grateful for the laughter I shared with my sister today." Being specific makes each entry more meaningful. Include Challenges: It might sound counterintuitive, but reflecting on challenges and finding the silver lining can deepen your sense of gratitude. For example, "Even though I had a tough day at work, I'm grateful it taught me resilience." Review Regularly: Every once in a while, take a moment to read through your past entries. This reminds you of the good times and shows how far you've come. Personal growth can inspire you to keep up with your journaling. Make it a Ritual: Set aside a specific time for your journaling. Whether in the morning with a cup of coffee or before bed, having a routine makes it easier to stick to the practice. Book a date with yourself and reflect on what you're grateful for. Use Prompts: If you ever feel stuck, numerous online prompts guide your entries. For instance, "What made you smile today?" or "Who made a difference in your life recently?" When you sign up for emails, you will automatically be sent a 7-day journal prompt eBook. Prompt Generator Are you stuck for ideas on what to write about? Try out our free prompt generator. 7 Scientifically Proven Benefits of Gratitude Gratitude and gratitude journaling research is gathering momentum. As more studies are conducted, there is mounting research on the benefits of gratitude. Consider expanding your gratitude practice beyond journaling. If you dig, you can find many studies on the effects of gratitude. So, if you need some more reasons backed by scientific research to practice gratitude, here is a list from an article published by Psychology Today  (it is an interesting read): 1. Gratitude Opens the Door to More Relationships Expressing gratitude, such as saying "thank you," is not just polite but can also help forge new friendships. Thanking someone increases the likelihood of them wanting a continued relationship, suggesting that acknowledging others' efforts can open doors to new opportunities. 2. Gratitude Improves Physical Health Grateful individuals often feel healthier and experience fewer aches and pains. They also tend to prioritize their health, exercise regularly, and attend routine check-ups, which may contribute to a longer life. 3. Gratitude Improves Psychological Health Gratitude diminishes numerous negative emotions, such as envy, resentment, frustration, and regret. It plays a significant role in enhancing happiness and alleviating depression. 4. Gratitude Enhances Empathy and Reduces Aggression Grateful individuals tend to act prosocially, even when faced with unkind behaviour from others. They show greater sensitivity and empathy and are less inclined to seek revenge. 5. Grateful People Sleep Better Writing in a gratitude journal just before bed can help improve your sleep quality and duration. 6. Gratitude Improves Self-Esteem Instead of harbouring resentment towards those with more wealth or superior jobs, grateful individuals recognise and value the achievements of others. 7. Gratitude Increases Mental Strength Gratitude not only helps in reducing stress but also plays a significant role in overcoming trauma. Recognizing and appreciating what you have promotes resilience even during challenging times. Thank you for reading. If you find this helpful, please read some of the other blog posts in this series.

Jump to Recipe These wedges are crispy on the outside, soft and fluffy on the inside, with a punch of garlicky flavour and the earthy scent of rosemary. They are oil-free vegan sweet potato wedges, and the recipe is the perfect blend of crispy and flavorful. They are a fantastic healthy snack or side dish. Garlic and rosemary are used to season them. Each bite bursts with savoury goodness. Healthy Baked Sweet Potato Wedges Recipe Oil-Free The addition of lemon juice adds a subtle tang and moisture, all without the need for any oil. These sweet potato wedges will satisfy you. They're a guilt-free treat and a tasty meal side. Enjoy them fresh from the oven. Pair them with your favourite vegan dipping sauce, or savour them on their own. Sweet potatoes are a true crowd-pleaser, and these wedges take it up a notch with their garlic and rosemary seasoning. They're ideal for a meal or as a wholesome snack when craving something crispy. There is no need to reach for the deep fryer. The best part? They're oil-free, so you can indulge without feeling heavy afterwards. Perfect for those looking to add more plant-based options to their diet. Healthy Baked Sweet Potato Wedges Recipe Oil-Free As the weather cools, there's nothing better than a warm, comforting side dish. These sweet potato wedges are just that. They pair beautifully with any main meal, from a hearty salad to a veggie-packed stir-fry. Plus, they're easy to make and require only a handful of ingredients you likely already have in the pantry. Give them a go, and they might just become your new favourite way to enjoy sweet potatoes. Storing and Reheating To store leftover sweet potato wedges, place them in an airtight container and keep them in the fridge for up to 3 days. When you're ready to eat them again, reheat them in the oven at 180°C for about 5-8 minutes, checking to ensure they don't burn. This will help them stay crispy without overcooking. How to Reheat Oven Baked Sweet Potato Wedges To reheat your sweet potato wedges, preheat your oven to 180°C (350°F). Then, spread the wedges in a single layer on a baking sheet. Bake for 5-8 minutes, checking often to ensure they don’t overcook. Sweet Potato Wedges Recipe with Garlic and Rosemary: Oil-Free and Vegan Serves 4 as a side dish Ingredients 2 large sweet potatoes 3 cloves garlic, minced 1 tablespoon fresh rosemary, finely chopped (or 1 teaspoon dried rosemary) 1 teaspoon sea salt 1/2 teaspoon black pepper 1 tablespoon lemon juice (optional, for added moisture) 1-2 tablespoons water (as needed for coating) Instructions Preheat the Oven : Preheat your oven to 220°C (425°F) and line a baking sheet with parchment paper or a silicone baking mat. Prepare the Sweet Potatoes : Wash and scrub the sweet potatoes. Cut them into wedges, about 1-2 cm thick. Try to keep the wedges uniform in size for even cooking. Season the Wedges : In a large bowl, toss the sweet potato wedges with minced garlic, chopped rosemary, salt, and pepper. To help the seasoning stick without oil, add the lemon juice and a tablespoon of water. If needed, add more water a little at a time until the wedges are evenly coated. Arrange on Baking Sheet : Spread the seasoned sweet potato wedges in a single layer on the prepared baking sheet. Make sure they are not overcrowded, as this will help them become crispy. Bake : Place the baking sheet in the preheated oven and bake for 25-30 minutes. Flip the wedges halfway through cooking to ensure they cook evenly on both sides. They are done when they are golden brown and crispy on the edges, and tender inside. Serve : Remove from the oven and let them cool for a few minutes. Serve warm with your favorite vegan dipping sauce or enjoy them as is! These sweet potato wedges complement the rich flavours of autumn. Serve them with hearty seasonal dishes. Try roasted veggies, creamy pumpkin soup, or a savoury curry. They’re also delicious with vegan dips like tahini or cashew cream for an extra touch of richness. For more seasonal ideas, check out our blog on autumn food. It has ideas that pair well with these crispy, garlicky wedges. For more fall/autumn food ideas, read Fall Season Foods: Seasonal Fruits and Vegetables to Eat This Autumn

Anxiety has become a familiar companion for many in our fast-paced society. This 5-minute mindfulness meditation for anxiety may help. "Common mental disorders are increasing worldwide. Between 1990 and 2013, the number of people suffering from depression and/or anxiety increased by nearly 50%, from 416 million to 615 million. Close to 10% of the world's population is affected." - WHO Fortunately, there are tools we can use, like mindfulness. Self-care tools can offer a place of calm. Even just a short 5-minute break during your day can make a difference. Understanding Mindfulness Mindfulness is about being there in the moment without being hard on ourselves. It's not just about sitting and meditating. It's about tuning into how we're feeling right now. Many studies have shown that practising mindfulness can help ease our stress and anxiety. It's a gentle way to give ourselves some much-needed peace in our hectic lives. One such study Randomized Controlled Trial of Mindfulness Meditation for Generalized Anxiety Disorder : Effects on Anxiety and Stress Reactivity investigated this topic. This randomised controlled trial found that mindfulness meditation significantly helped reduce anxiety levels in individuals with generalised anxiety disorder. Benefits of Regular Meditation Meditation for anxiety is a proven way to handle stress and anxiety. Even a five-minute guided meditation can offer immediate relief. The benefits of meditation include a clearer mind and improved concentration. Adding a quick meditation to your daily routine can change how you approach challenges. It can make you feel more grounded and less overwhelmed. To start a life-changing daily meditation practice, you don't need a lot of time. A 5-minute mindfulness meditation practice can fit into any part of your day, like during a lunch break or right before bed. Remember, the goal is to take deep breaths and allow your mind to pause from the day's stress. This simple practice can become a potent tool in your mental health toolkit. Preparation for the Meditation Before you begin, find a quiet place where you can sit comfortably. This could be a cozy nook in your home, a park bench, or even sitting in your office chair. Sit in a relaxed position, but ensure your back is straight. Before you start, set a clear intention: to be present and open to the experience without judgment. The 5-Minute Mindfulness Meditation for Anxiety Step 1: Breathing, Posture and Begining Rexalation (1 minute) Take a deep breath in, counting to four. Hold that breath for another count of four. Now, exhale slowly for another count of four. Feel the air filling your lungs and then the relaxation as you release it. Do this for five cycles. This can be done as a stand-alone anxiety reducer if you find your anxiety levels rising. Step 2: Body Scan (2 minutes) Starting from your toes, move your awareness up through your body. Notice the sensation in your feet, legs, torso, arms, and head. Remember, you're just observing, not judging or trying to change anything. Step 3: Observing Thoughts (1 minute) Your mind might wander, and that's okay. Visualise your thoughts as clouds floating in the sky – simply passing by. They come, and they go. You're just a spectator. Step 4: Grounding in the Present, Breathe (1 minute) For this final minute, return your focus to the sensation of your breath. Feel the cool air as you inhale and the warm air as you exhale. Anchor yourself in the present moment. Concluding the Mindful Meditation As you gently open your eyes, take a moment to just "be". Reflect on how you feel now compared to when you began. Feel the serenity, even if it's slight, and express gratitude to yourself for this act of self-care. Tips for Effective Practice Try to build self-care into your days. It does not need to be for extended periods. One minute of the deep breathing technique can be helpful. To make this a daily habit, set a daily alarm as a reminder or set a specific time aside. Enhancing Your Meditation Practice To deepen your practice, consider incorporating a variety of techniques and essentials of meditation. For example, the Breathing Meditation focuses on elongated breaths to help centre your mind and reduce stress. This core of meditation practice can be adapted into shorter sessions, like a quick 1-minute meditation, which can be a great mental break. A morning meditation practice sets a positive tone for the day, helping to manage heart disease risk by reducing stress and promoting a radiant heart. Exploring Different Meditation Techniques Meditation comes in many forms, and exploring different types can enhance your experience. It lets you meditate in short bursts, such as during a lunch break or before bed. Techniques like the RAIN meditation help manage overwhelm. They do this by Recognizing, Allowing, Investigating, and Non-Identifying with emotions. This approach has loads of benefits. They include a deeper peace and happiness. YouTube has many free resource videos if you need a guided mindfulness meditation. This way, you can try different meditation guides to see what you prefer in a meditation session. If you find particular personalities you connect with, you can subscribe to their channels, offering a cost-effective way to try 5-minute mediation and other techniques. 5 Senses Meditation for Relaxation Adding mindfulness to your daily routine can improve your mental health. It can also boost your well-being. The simple five-senses meditation. This practice encourages you to notice something you can see, touch, hear, smell, and taste. It brings your attention to the present. This meditation type helps distract from the day's stresses. It centres your mind, offering great benefits for your mental state. It also reduces the fast heart rate linked to anxiety. Conclusion Quick and Easy Guided Meditation for Anxiety Meditation for Anxiety can be helpful in managing stress and overwhelming emotions. A 5-minute guided meditation can be what you need to find calm and focus during a busy day.If you're a busy person, read our quick relaxation techniques post. Even if you only have a few minutes, this practice can make a big difference in how you handle negative emotions. It can settle panicky emotions. By taking a bit of time for meditation, you can build peacefulness.  This short session allows you to take a break, breathe deeply, and refocus your mind for more on mindful breathing . Regular meditation is a powerful tool. It can assist in managing anxiety and improving your well-being. Make time for meditation each day. Just a few minutes helps you stay connected to the present moment. It can reduce the impact of negative mind patterns. In time, the gains from meditation can include a newfound sense of calm. Meditation can help you gain a deeper understanding of your emotions. Meditation trains your brain to handle stress better. It allows you to navigate everyday life with more ease and clarity. Regular physical movement can enhance your mindfulness efforts. Walking for mental health is a great free and low-impact way to increase your daily activity levels. In just 5 minutes per day, you can significantly reduce your symptoms of anxiety with a simple meditation practice. This 5-minute meditation involves focusing on deep breaths to calm the mind and relax the body. By practising this daily, you integrate meditation into your routine, promoting a healthy mind and mental health. You don't need a meditation teacher or lengthy sessions; just five quiet minutes are enough. Embrace these short mindfulness moments. In doing so, you're alleviating the strains of anxiety and setting a foundation for a calmer, more centred life. If this has been interesting or helpful, I have more blog posts on mindfulness, such as 5-Minute Mindfulness: The Quick Path to Peace . Please take a look. If you are dealing with bullying, read Relational Aggression: How to Deal With Excluding Bullying.

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.

Is it vegan? Yes, Cobs Sea Salted Caramel is vegan. Introducing Cobs Sea Salted Caramel Popcorn  Cob’s Sea Salted Caramel Popcorn is a tasty treat. It’s fully flavoured and decadent; as far as popcorn flavours go, I would call it a dessert popcorn.  Is Cobs popcorn vegan?  Yes, Cobs Sea Salted Caramel popcorn is vegan. Several of the Cobs varieties are vegan; all you need to do is turn to the back of the package, and it will tell you on the left-hand side.  Nutritional Information for Cobs Sea Salted Caramel Popcorn Per 100g/ml Per Serving 20 g Energy 2160kJ (517 kcal) 432kJ (103 Kcal) Protein 5.7g 1.1g Total Fat 28.7g 5.7g Saturated Fat 2.5g <1g Carbohydrate 55.4g 11.1g Sugars 24.4g 4.9g Sodium 668mg 134mg Monounsaturated 22.4g 4.5g Dietary Fibre (total) 7.6g 1.5g Polyunsaturated 3.7g <1g Gluten Undetected Undetected Trans <0.1g <0.1g How many calories are in Cobs Sea Salted Caramel Popcorn? The serving size of Cobs Sea Salted Caramel Popcorn is 20 grams, 103 calories (kilocalories).   Is Cob’s Sea Salted Caramel Popcorn Healthy?  This flavoured popcorn should be considered more of a treat than a health food. This is due to the added fat, sugar, and salt. Moderation is key. You may find that despite being imperfect, it is still better than an alternative snack such as traditional buttered popcorn.  If having a treat like this keeps you on track for healthy eating, you shouldn’t associate negative thoughts with eating it. Consider the nutritional information and where you are in your journey. Another suggestion is to put the serving size in a bowl and put the rest of the bag away. Popcorn like this is morish; if you’re not mindful, you might find yourself at the bottom. Where can you buy Cobs Sea Salted Caramel Popcorn? Cobs popcorn is widely available in Australia. Cobs popcorn varieties can be found in Coles, Woolworths (Woolies) and many other supermarket-type stores. My local chemist even sells this flavour of popcorn.  Would I recommend Cobs Sea Salted Caramel Popcorn?  Yes, if you like a rich combination of sweet and salty and want a dessert-style popcorn for a treat, I recommend Cobs Sea Salted Caramel flavour.

This Simple Tips for Growing Strawberries post is aimed at beginners, who are just starting with strawberries. It will give you basic information on how to get started so you can build your confidence and enjoy gardening. Gardening for wellness and well-being is a nourishing and relaxing activity. Tips for Growing Strawberries Where do Strawberries Grow Best? Here are some factors that provide ideal strawberry growth: Climate : Strawberries thrive in temperate climates with cool to mild winters and moderate summers. They prefer regions with a frost-free period of 150 to 300 days. Extended daylight hours during the growing season are beneficial for fruit development. Sunlight : Strawberries require ample sunlight to thrive. They grow best in areas that receive full sun, typically at least 6 to 8 hours of direct sunlight daily. Soil : Well-draining soil is essential for strawberries. Sandy loam or loamy soil rich in organic matter, fertile, and well-aerated promotes healthy root growth. A slightly acidic soil pH of around 5.5 to 6.5 is generally preferred. Water Drainage : Proper drainage is crucial to prevent waterlogging, which can lead to root rot and other issues. Excessive moisture can hinder their growth and increase the risk of diseases. Temperature : Strawberry plants prefer cool to moderate temperatures for optimal growth. Temperatures between 60°F (15°C) and 80°F (27°C) during the growing season are ideal. Sweltering temperatures can stress the plants and impact fruit quality. Altitude : In areas with higher elevations, strawberries are often grown successfully. The cooler temperatures at higher altitudes can be beneficial for strawberry cultivation. Can Strawberries Grow in a Pot? Strawberries can be grown in pots or containers. Growing strawberries in pots is a popular option for those with limited garden space, like me. Some also prefer container gardening, especially for plants that eventually need replacing. Here is my strawberry plant that I have just transplanted into a larger container. It doesn't look that happy, but if you look closely there are berries forming in the centre. Critical considerations for growing strawberries in pots: Container Size: Choose a pot or container 8-10 inches deep to accommodate the strawberry plant's root system. Make sure that the container has drainage holes to prevent waterlogging. Soil : Use a well-draining, nutrient-rich potting mix specifically formulated for containers. Use a soil mix that includes organic matter, such as compost or coconut coir, benefits strawberries. Sunlight : Place the container in a location that receives at least 6-8 hours of direct sunlight daily. Strawberries thrive in full sun. Watering : Strawberries prefer consistently moist soil. Water the plants regularly, keeping the soil evenly moist but not waterlogged. Container-grown strawberries may require more frequent watering than those grown in the ground. Fertiliser : Feed the strawberries with a balanced organic fertiliser. Or a fertiliser formulated specifically for strawberries. Follow the package instructions for application rates and timing. Runners : Strawberry plants naturally produce runners, which are long stems that develop into new plants. In a container, runners can crowd the pot quickly. To maintain space and promote fruit production, regularly remove runners as they appear. Pollination : Strawberries are primarily self-pollinating. A gentle bre eze or manually shaking the plants can aid pollination. You can lightly brush a small, soft paintbrush over the flowers to transfer pollen between them. Can Strawberries Grow in the Shade? While strawberries prefer full sun for optimal growth and fruit production, they can tolerate some shade. Strawberries grown in shady conditions produce fewer fruits and have less robust growth than those grown in full sun. Here are some considerations for growing strawberries in the shade: Partial Shade : If an area receives partial shade it means it gets a few hours of direct sunlight but is shaded for the rest of the day. Strawberries can still grow in partial shade but aim for at least 4-6 hours of sunlight for best results. Dappled Shade : Some strawberry varieties can tolerate dappled shade. This refers to a shifting pattern of sunlight and shade throughout the day. Areas under trees with filtered sunlight or spots that receive sun for part of the day may be suitable. Shade Tolerant Varieties : Choose strawberry varieties known to be more shade tolerant. Some varieties are better adapted to low-light conditions. Selecting these can increase your chances of success. Reflective Surfaces : When growing strawberries in a shaded area, consider placing reflective surfaces. Put white or silver mulch or panels around the plants. These can help maximise the available light by bouncing it back onto the plants. Adequate Air Circulation : Ensure sufficient air circulation around the strawberry plants. Proper airflow helps prevent disease development, which can be more of a concern in shade-grown strawberries. While strawberries can tolerate some shade, they require sunlight. Sunlight allows the plant to photosynthesise and produce energy for growth and fruiting. It's best to provide them with at least a few hours of direct sunlight each day for optimal results. When to Pick Strawberries? When deciding when to pick your strawberries, look for the following: Colour : Look for strawberries with vibrant colour. This is often a deep red or reddish pink. Strawberries that are still green or pale still need to be fully ripe. Texture : Gently touch the strawberries. Ripe strawberries should be firm but not overly hard. They should yield slightly to pressure without being mushy or overly soft. Stem and Cap : A ripe strawberry should have a green stem that is fully attached and a green cap. The strawberry may be overripe if the stem is dry or the cap is brown. Flavour : Taste one. Ripe strawberries should have a sweet, juicy flavour. If the strawberry lacks sweetness or tastes slightly tart, the rest may need more time to ripen. Harvesting Technique : Gently grasp the fruit at the base near the stem and pull with a slight twisting motion. This helps to avoid damaging the strawberry or the plant. Leave the green stem attached to the fruit, as it helps prolong its shelf life. Are Strawberries Perennials? Strawberries are perennial plants. Strawberries have the potential to live and produce fruits for multiple years. This can only happen with favourable conditions. The lifespan of individual strawberry plants can vary, and their productivity may decline over time. There are three main types of strawberries: Summer-bearing, everbearing, and day-neutral. Summer-bearing strawberries produce a large crop of fruits in the early summer. Everbearing strawberries produce multiple crops. The main harvest is in early summer and smaller harvests in late summer and fall/autumn. Day-neutral strawberries can produce fruits throughout the growing season. There is less variation in flowering and fruiting. Many gardeners treat strawberries as a biennial crop. They typically grow strawberry plants for two years. This allows for an entire harvest in the first year and a smaller harvest in the second year. After the second year, the plants are often replaced with new ones to maintain productivity and prevent disease buildup. If you like your little plants, you can keep them. With proper care and maintenance. This includes removing runners (stolons) and providing optimal growing conditions. The exact lifespan of strawberry plants can depend on several factors. For example variety, growing conditions, pest and disease management. FAQ about strawberries Where are Strawberries From? Some of us wonder where strawberries come from. The modern cultivated strawberry, Fragaria × ananassa, is believed to be a hybrid species. It is derived from the combination of two wild strawberry species. The first is Fragaria chiloensis from the Americas. And the other Fragaria virginiana from eastern North America. These two species were crossed in Europe during the 18th century. The result was the first cultivated strawberry that we know today. The wild strawberry species Fragaria chiloensis, is native to the Americas. They are found in the western coastal regions of North and South America. Indigenous peoples valued it for its flavour and medicinal properties. Fragaria virginiana is native to eastern North America. This includes Canada to the southeastern United States. It is known for its smaller fruit size and white flowers. There has been much selective breeding and hybridisation. Breeders and horticulturists have developed many strawberry varieties. Strawberries now have different flavours, sizes, and growth characteristics. Commercial cultivation and breeding have expanded availability and diversity. Over time strawberries have become one of the most popular fruits globally. The photograph is of my plant. It has a striking red flower, whereas many other varieties have white flowers. I bought a mixed strawberry seed packet. It includes white strawberries, which I have never seen. My first seed visibly sprouted today. Fingers crossed I can grow them to maturity. Are Strawberries Fruit? Strawberries are fruit. They are a flowering plant in the Fragaria genus. Their edible parts are fruits. Are Strawberries Berries? From a strict botanical view, strawberries are not actual berries. Strawberries are aggregate fruits. The fleshy part that we eat comes from the enlarged stem tissue. The small seed-like structures on the surface are the fruits. These fruits are called achenes. Each achene contains a seed. A true berry is a fruit that develops from a single ovary. It has multiple seeds embedded within the flesh. Examples of actual berries include tomatoes, grapes, and bananas. Despite the botanical classification, strawberries are commonly referred to as berries. This is due to their culinary usage and how we think about them. Why are Strawberries Called Strawberries? It needs to be clarified, but there are a few theories. One theory suggests that the name came from placing straw or straw-like material around the plants. This method protected the strawberries from pests, weeds, and soil moisture. The straw acted as a mulch, preventing the fruits from contacting the ground. Over time, the term "strawberry" became associated with the fruit. Another theory suggests that the name "strawberry" comes from the Old English term "Strawbridge". Strawbridge refers to the spreading habit of the plant. The plant's runners, or stolons, extend outward and resemble straw-like stalks, hence the name. Where do Strawberries Grow? Strawberries are grown in various regions worldwide thanks to their adaptability and popularity. Here are some common areas where strawberries are cultivated: United States: California, followed by Florida and Oregon. Other states include Michigan, North Carolina, and Washington. Europe: Spain is the largest producer in Europe, followed by Poland, Germany, and the United Kingdom. Strawberries are grown in France, Italy, the Netherlands, and Sweden. Asia: Japan, South Korea, and China are major producers. In China, regions such as Shandong, Zhejiang, and Yunnan are known for strawberry cultivation. India, Thailand, and Vietnam also grow strawberries. Latin America: Mexico, followed by Chile and Argentina. Other countries, including Brazil, Colombia, and Peru, also cultivate strawberries. Australia and New Zealand: Both have regions suitable for strawberry cultivation. In Australia, Queensland, New South Wales, and Victoria are major strawberry-growing areas. Summary Strawberries come in many varieties. With general care, you can grow them in most places. They are not fussy about whether they go in the ground or in a pot. I am growing a plant from the nursery and I am growing some plants from seeds. I will check back in with you and update the post to let you know how it goes and if I run into any issues. If I learn any tips I will be sure to share them.