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Easter is around the corner already! Hot cross buns have been on the shelf since the start of the year. It seems that every year the holiday merch comes out earlier and earlier. I like hot cross buns but find them more of a novelty than a practical food item. I'll choose raisin bread/toast over buns almost every time.  Do I Recommend Tip Top Cinnamon Raisin Loaf? Yes, I am a fan of Tip Top wholemeal raisin bread. It’s thick, fruity and has just the right amount of spice. Tip Top wholemeal raisin bread is best, in my opinion, eaten toasted with Nutlex. Tip Top wholemeal raisin bread lasts well in the fridge and, for extended storage, can be put in the freezer.  I am not affiliated with this brand in any way. I'm simply a fan. Is Tip Top Cinnamon Raisin Bread Vegan?  Yes. Tip Top original raisin bread and Tip Top wholemeal raisin bread are both vegan. Tip Top cafe bread is vegan, if you don’t mind, but it may contain milk. I wasn’t 100% sure, so I emailed Tip Top to ask. Their customer service team is excellent. Here is exactly (names edited out) what they had to say:  "Hi, Thank you for contacting us regarding our Tip Top raisin toast products. All 3 of our raisin toast breads (plain, wholemeal & cafe)  have vegan-friendly ingredients (emulsifiers are derived from plants). Ingredients are listed in packets and our website. Our Cafe has milk as a may contain, not as an ingredient as milk is used in another product at the bakery where we also make our cafe for the Vic, NSW & SA markets. Thanks again for contacting us, Consumer Information Centre" Vegan Cinnamon Raisin Bread  Rasin toast is a great option for those who enjoy a bit of sweetness in their bread for breakfast. Tip Top's juicy raisin toast is perfect for toasting; just pop it in the toaster and enjoy it hot with butter. If you’re in the mood for a quick piece of raisin toast on a busy morning, this favourite raisin toast is sure to please. Sweet, Delicious Vegan Bread For those who love a bit of sweetness in the morning, raisin toast is a perfect choice. Pop in the toaster a slice of this favourite raisin bread and enjoy it with a bit of butter. The nice raisin toast provides a wonderful aroma that will fill your kitchen and make every morning feel good. Cafe Style and Home Comfort For a more indulgent treat, try the cafe style toast. This cafe style raisin loaf is often thicker and denser, providing a perfect thickness for a hearty breakfast. It’s a great way to bring the café experience home without the crazy cafe prices. The slices per loaf are just right for making fruity toast. Enjoy it as a favourite breakfast treat with your morning tea or coffee. The friendly price and high product ratings make it a family favourite. Perfect for Any Time of Day Whether you're a fan of raisin bread or just looking for a tasty addition to your breakfast or lunch, raisin toast is a versatile option. The packaging ensures it stays fresh, so you can enjoy yummy raisin toast anytime. The fruity slice and dense bread make it perfect for a weekend bread treat or even as a treat for dessert. On a cold winter's morning, there's nothing better than a hot toast with lashings of butter to warm you up. Sustainable and Tasty Many raisin breads now come in sustainable packaging, reflecting a strong focus on the environment. The fruit to bread ratio is ideal, providing lots of raisins in every bite. Whether you're enjoying it as a quick breakfast or a special treat, this fruit bread stands out with its amazing taste and lovely flavour. Store your loaf fresh by keeping it out of direct sunlight and enjoy the nice smell each time you pop a slice of raisin toast in the toaster. Great for the Whole Family This family favourite is not only delicious but also versatile. You can make French toast for a special breakfast or simply enjoy it as a tasty toast. The soft fruit bread with plump raisins and a sprinkle of cinnamon can be a nice treat for both kids and adults. Whether it's for a mid-morning snack or a special treat with your afternoon tea, raisin toast is always a hit. Conclusion Tip Top wholemeal raisin bread is a beloved choice for Aussies who love a sweet start to their day. Packed with juicy, plump raisins and a dense, soft texture, it’s perfect for a quick brekkie, a mid-morning snack, or even a cheeky dessert. The thick slices are just right for a hearty, cafe-style toast, letting you enjoy a bit of luxury at home without the crazy cafe prices. Pop a slice in the toaster for a hot, fragrant piece of fruity toast with a good slather of butter, and let the delightful aroma fill your kitchen. Whether it’s your go-to raisin toast for brekkie or a special treat with arvo tea, this delicious, versatile bread is sure to become a family favourite. So what are you waiting for, hopefully not Easter? Put a slice or two in the toaster and boil the kettle. Enjoy a comforting treat.

Jump to Recipe Looking for an easy Halloween treat? If you're throwing a Halloween party, this fun and festive dessert will spook your guests this Halloween. This easy Halloween dessert is a quick, simple, eerie recipe. It's perfect for any spooky season gathering.  Best Halloween No-Bake Recipe  Cupcakes and Halloween cookies may be a Halloween favourite, but it can be a challenge to spend the time to bake. Many Halloween dessert recipes are overly complicated. You don't want to make treats that make you feel tired and stressed. You want to enjoy this fun holiday. This recipe only has two main ingredients, jelly and fruit. It has 3 ingredients in total, if you count water. This is a scary good recipe for reasons beyond just the theme. Cheap Halloween Dessert Ideas Halloween party food can be expensive. All the ingredients in this recipe are cheap and readily available. You probably already have at least one in your cupboard. This is the best Halloween dessert recipe because it saves you time and money. This recipe will make things a little easier for you. You can't go wrong!  Another positive to this Halloween-themed dessert is that it can be a healthier alternative. Many festive Halloween treats are full of sugar. With this delicious Halloween treat you can reduce the sugar by buying a low or no-sugar alternative. If you have concerns related to sugar some store-bought jelly has artificial sweeteners. This can allow guests with dietary requirements to have a fun Halloween.  Our spooky treat 'Eyeballs in a Jar' is not just a creepy addition to your dessert table, but they are also incredibly easy to make, ensuring you have more time to enjoy the party. With just a few ingredients and minimal prep time, you can create a ghoulish treat that will keep your guests talking. A Spooky, Sweet Treat This Halloween, transform simple ingredients into a terrifying treat that's perfect for party guests of all ages. Imagine the look on your friends' faces when they peer into a jar and see what looks like a collection of eyeballs staring back at them! These 'Eyeballs in a Jar' are the perfect blend of spooky and sweet. Using tinned lychees or logans and jelly, you can create an authentic horror movie prop that's also a delicious dessert. Perfect Party Addition Not only are these 'Eyeballs in a Jar' a fantastic party treat, but they also add to the overall decor of your Halloween festivities. Place them on your dessert table next to other fun desserts and edible decorations such as pumpkin cookies, pumpkin candy, gummy worms and bowls of candy corn to create a festive look. If you're worried about kids full of sugar, balance the processed foods with some fresh fruit or compromise with candy apples. The jelly gives the eyeballs a glossy, life-like sheen, while the candy eyes add a touch of realism that will make your guests do a double-take. Whether you're hosting a movie night with classics like "Dracula" and "Frankenstein" or a costume party for kids, these eyeballs will be the centre of attention. Extend the Spooky Fun If you’re looking to store leftovers, pop these fun treats in an airtight container, or make them in jars with screw-tight lids. They’ll stay fresh and spooky for days. These ghoulish goodies are a spooktacular treat that’s sure to be a hit! Making Memories with Easy Halloween Desserts The best part about this simple Halloween dessert is how easily you can involve the kids. Share this treat with kids. Let them help by placing the into the lychees—it's a great way to make memories while preparing for the party. Plus, this no-bake treat means less mess and more fun! Continue the fun by using cookie cutters to shape sugar cookies into ghosts or bats, and then let the kids decorate them with royal icing and assorted candy eyeballs for a creative and interactive dessert-making session. These 'Eyeballs in a Jar' are not just a simple Halloween dessert; they're a fantastic centrepiece for your spooky season festivities. With minimal effort and maximum impact, they embody the spirit of Halloween—creepy, fun, and irresistibly tasty! So this year, make your Halloween party unforgettable with this easy, eerie treat that everyone will love. With these simple steps, your 'Eyeballs in a Jar' will be the perfect treat for your Halloween party. A spooktacular treat that’s as fun to make as it is to serve! Need a quick and easy dessert for Halloween? This simple spooky little treat might be just what you're looking for. Simple Halloween Dessert: 'Eyeballs in a Jar' Ingredients Here is what you need to make this Halloween dessert idea: 1 packet of jelly (suitable for vegans) 1/2 cup of tinned logans or lychee (seeds removed) Directions 1. Prepare your jelly as per instructions on the packaging. 2. Open the logan or lychee can and drain the fruit. 3. Place the fruit in jam jars or suitable containers in pairs. About 3-4 sets (6-8 fruit) per jar. 4. Put any leftover fruit aside. You can freeze it or use it for another recipe. 5. Pour the jelly mix over the top. 6. Put in the fridge and allow to set. 7. Once set, serve at your Halloween party and enjoy! Leave me a comment if you enjoyed this recipe. Still looking for a savoury Halloween meal? Try Halloween Mac and Cheese . It looks like brains for zombies!

Is chai tea good for you? Does Chai tea have health benefits? Not all tea bags are created equal. A cup of chai tea can vary significantly in taste, aroma and benefits. Chai tea comes in many mixes, some have black tea, green tea or caffeine-free.  Potential Health Benefits of Chia Tea Health benefits of chai come from its rich chai spice profile.  When buying tea and spices, you should consider the origin and if it is organic. Does Chai Tea Have Health Benefits Here is a list of some of the common ingredients found in Chai tea: Licorice:  Known for its soothing properties, licorice can help with digestive issues, such as acid reflux and stomach ulcers. It also has anti-inflammatory and immune-boosting properties. Fennel:  Beneficial for digestion, fennel can help relieve bloating, gas, and cramps. It's also known for its diuretic properties and can aid in detoxification. Anise:  Similar to fennel in its effects, anise aids digestion, helps relieve nausea, and can alleviate cramps. It's also known for its expectorant properties, helping with coughs and colds. Peppermint:  Peppermint is widely used for digestive health, particularly for relieving irritable bowel syndrome (IBS) symptoms. It also has a cooling effect and can help with headaches and tension relief. Ginger:  Ginger is renowned for its anti-nausea properties, making it effective against motion and morning sickness. It's also anti-inflammatory and can help with pain relief and digestion. Cardamom:  This spice is good for digestive health, can help with bad breath, and may have diuretic properties. It's also rich in antioxidants. Cloves:  Cloves have antiseptic and anti-inflammatory properties. They can aid in digestion, help alleviate toothache pain, and have a role in blood sugar regulation. Black Pepper:  Black pepper stimulates digestion, has antioxidant properties, and can enhance the absorption of certain nutrients like turmeric. Do I recommend Drinking Chai Tea at Home? Yes, I like tea. Sweet Chai puts a twist on what is regularly brewed as chai. It is a comforting tea. My only dislike is that its flavour is a little too heavy on the licorice/ anise side. The tea leaves my tongue a little numb. These complaints aren't enough to stop me from drinking it.  Are Chai Tea Ingredients Vegan? Yes , most are vegan; check the ingredients to be sure. Products marketed as chai tea latte for example, may contain milk powder. Ingredients  Here is a list of ingredients in chai tea that I enjoy. Licorice (21%), Fennel, Anise, Peppermint (20%), Ginger (19%), Cardamom (5%), Cloves (5%), Black Pepper (5%).

Dr. Martens are iconic for their durability, style, and comfort. But how to break Dr Martens in? I own four pairs of docs, three are vegan. Fresh out of the box, Dr. Martens are stiff. Especially vegan Dr Marten's. A Word on How to Break in Vegan oc Martens The toughness factor of vegan leather is no joke! It will be challenging to break them in, but it will be worth the time and energy. The Breaking-in Process Breaking in a new pair of shoes, especially Dr. Martens, can be challenging but rewarding. Start by wearing the thickest socks you own to protect your feet from blisters and give the stiff leather time to adjust. The breaking-in process typically takes a long period of time. Mine took at least a good month, so be patient. Break in Doc Martens in Short Sessions A good strategy is to wear your new boots for short periods, around 10-20 minute intervals. Gradually increase the time as the leather begins to soften. Using a blow dryer or hair dryer on a low setting can help make the leather more pliable, speeding up the break-in period. Protecting Your Feet Inserting heel pads or using shoe trees can also help maintain the shape of your boots and prevent painful blisters. Cushioned hiking socks or boot socks provide extra padding. This will ensure your feet through friction remain blister-free. Remember, taking breaks and not overdoing it is crucial. Give your feet a bit of breathing room to avoid sore feet. Tips and Tricks for Success Some people recommend stuffing your boots with balled-up newspaper. They suggest that this can aid in stretching the leather without damaging it. I am not convinced of this, especially with the vegan leather being so tough. From my experience, you need something stronger. You might have more luck with wooden shoe stretchers or seek advice from a shoe care specialist. After initial breaking-in wear your boots in 1-2 hour intervals over 1-2 weeks. Investing in extra pairs of socks and backup shoes for quick outings can also help during this transition period. With patience and the right methods, your new leather boots will become comfy shoes and a style staple for many years to come. How to Break Dr. Martens In Step-By-Step Step 1: Choose the Right Size First things first, ensure your Dr. Martens fit correctly. They should feel snug but not overly tight, with enough room to wiggle your toes. Remember, vegan leather does not stretch as much as regular leather. The shoes won't expand much in width. So, choosing the right size from the start is crucial. If you're worried about size, I would recommend going up a size. The only exception would be Dr Martens vegan sandals. The sandals are a little more forgiving than the boot and school shoes. Step 2: Wear Thick Socks Start by wearing thick socks. You can also wear multiple pairs. They will protect your feet and make a cushioning barrier. This will not only prevent blisters but also stretch the leather gently. If you don't protect your feet, you won't be able to stretch your shoes. Step 3: Soften the Leather Before you take your first steps, soften the leather. You can use a leather conditioner, Dr. Martens Wonder Balsam is not vegan . Apply it to the leather, focusing on the seams and areas where the shoe bends. This will help soften the material and make it more pliable. This will also protect your shoes from damage. Step 4: Break Them in Gradually Resist the urge to wear your new Docs for a full day right away. Start by wearing them for short periods around the house. Gradually increase the time as your shoes start to feel more comfortable. This slow process prevents blisters. It also lets the leather mould to your foot's shape. When I bought my boots I wore three pairs of socks. I started by walking around the house and built up to walking around my block. Even then it took a good few weeks to get them to where I was comfortable. When I started wearing them to work I still wore two pairs of socks, just to be sure (and to help them stretch a little more). Step 5: Use a Shoe Stretcher or Spoon For particularly tight spots, consider using a shoe stretcher overnight. Or, a spoon can work wonders. Use the back of the spoon to rub and stretch tight areas, mimicking the natural bending of your foot. Step 6: Bend and Twist Manually bending and twisting the shoe can also help. Hold the heel in one hand and the toe in the other, then gently bend the shoe back and forth. This mimics the natural movement of walking and helps loosen the leather. Step 7: Be Patient Patience is key when breaking in Dr. Martens. It can take a few weeks to fully break them in. But, once you do, you'll have a comfy, custom-fit shoe that can last for years. My Dr Martens are my go-to work shoes and I have a pair to suit every season. Once you break them in, they are comfortable. Bonus Tip: Address Blisters Immediately If you do get blisters, treat them immediately to prevent further discomfort. Bandages or blister plasters can be a lifesaver. Use them as you continue breaking in. If you get blisters you won't want to wear your Docs and that is a tragedy. Conclusion I hope this blog on how to break Dr. Martens in is helpful. Breaking in Dr. Martens is hard. But, with patience and persistence, it will lead to comfort and style. Follow these steps. They will speed up the break-in process and ensure your shoes are ready for many years of adventures. Remember, every step takes you closer to the perfect fit. You will be rewarded for your perseverance! To read more on Dr. Martens read Are Vegan Doc Martens Good? A Review.

Do I Recommend Pukka Night Organic Time tea?  Yes, I recommend Pukka Night Time organic tea. I have used this tea repeatedly for several years and always have it handy in my collection. Initially, I bought it in a multi-buy box, but I liked it so much that I now buy it on its own in a twenty sachets/teabag box.  This tea will relax you gently and help you wind down before bed. Pukka Night Time tea is a mild relaxant that will not make you groggy. The herbal combination helps to mellow you and put you in the right frame of mind for sleep. It also helps you have a calmer, more continuous sleep.  Pukka Night Time tea has a sweet, slightly floral and warming flavour, with a hint of lime. It can be enjoyed on its own, or you can add your favourite plant-based milk.  Pukka Night Time tea's ingredients have been carefully selected; most are recognised to relax your body. Valerian is often sold in capsules and marketed as a sleep aid. Chamomile tea is famous for calming the nerves, as is tulsi.  Calming and Naturally Caffeine-Free Blend Pukka Night Time Tea is a naturally caffeine-free blend. It is one of their sleep teas. It is the perfect tea at night. It is designed to help you unwind and relax before bed. This bedtime blend includes calming ingredients. Ingredients like lavender, oat flower, and lime flower tea. All are known for their soothing properties. The smell of lavender and the herbal notes create a dreamy blend that’s perfect for a peaceful evening. If you're looking for a tea to help you calm your mind and prepare for a restful sleep, this might be what you need. Is Pukka Night Time tea Vegan? Yes, Pukka Night Time tea is Vegan. Pukka tea’s ingredients are ethically sourced and organic.  Ingredients Oat flower (30%), licorice root, chamomile flower, lavender flower (14%), lime flower (10%), valerian root, and tulsi leaf. Ethically sourced, 100% organically grown ingredients. Organic Herbal Tea Organic herbal tea is a great choice for those who want a delicious and healthy drink. These teas are made from herbs. Herbs that are grown without synthetic pesticides or fertilizers. This makes them a safer and more natural option. Pukka organic teas use organic oat flower, chamomile, and other soothing ingredients. All the herbs are chosen to help you relax and unwind. Fair Trade and Ethical Sourcing Pukka herbs are made with fair trade and ethically sourced ingredients. This means the farmers who grow the herbs are paid fairly and work in safe conditions. The package has 20 tea bags of Pukka’s night time organic herbal tea. They are not only good for you but also support sustainable supply chains and environmental practices. USDA Organic Certification When buying herbal teas, look for the USDA organic label. This certification ensures that the tea meets strict organic farming standards. Pukka’s 20 count tea boxes, for instance, are certified organic. This ensures that you get a pure and high-quality product. Soothing Lavender and Limeflower Ingredients like soothing lavender and limeflower help make a relaxing tea blend. These herbs are known for their calming effects and are often found in night-time teas like Pukka’s. The taste of the tea is gently sweet with hints of soothing lavender and silky-sweet lime flower. The organic oat flower lavender combination creates a peaceful and sleepy feeling. This makes it ideal for a bedtime routine. Wellness Sleep Tea For those seeking a natural sleep aid, wellness sleep tea like Pukka herbal is an excellent option. This night time herbal tea blend not only helps you unwind but also supports your well-being. The carefully selected herbs work together to promote calmness and a more restful sleep. It makes it easier to wake up feeling refreshed and rejuvenated. Is Pukka Plastic-Free?  Yes. Every Pukka plastic-free tea bag comes in a recyclable envelope to retain the essential oils in our organic herbs. Pukka is an ethical company that prides itself on its sustainable approach throughout the product’s life cycle. Dietary Information Organic Caffeine free Vegan Kosher Vegetarian Where to Buy Pukka Night Time Tea Although the stock may vary, you can purchase Pukka from most major supermarkets, some chemists and select specialty stores. You can also buy the tea online through the   Pukka website. I am not affiliated with this company; I enjoy their tea.  Similar Products for Bedtime  Here are some similar products in no particular order. Yogi Bedtime Tea Ingredients: Valerian, chamomile, lavender Why it's similar: Helps with sleep, calming herbs Traditional Medicinals Nighty Night Ingredients: Chamomile, limeflower (linden), passionflower Why it's similar: Gentle and relaxing bedtime blend Celestial Seasonings Sleepytime Extra Ingredients: Chamomile, valerian, spearmint Why it's similar: Stronger sleep support with valerian T2 The Dreamer Ingredients: Lavender, lemon balm, apple, chamomile Why it's similar: Calming and floral, Australian made Celestial Seasonings Sleepytime Ingredients: Chamomile, spearmint Why it's similar: Classic night tea, mild and relaxing Pukka Night Time Tea Review Conclusion I hope you have found my Pukka Night Time tea review helpful. If so, please read my other tea reviews.

What is the Difference Between Calories and KJ? What is the difference between calories, kilocalories (kcal), and kilojoules (kJ)? These are all units of measurement for energy. They are commonly used to tell us how much energy is in food. Use the free calculator to convert units of energy, KJ to Kcal, made easy with a simple preloaded formula.  Free Energy Conversion Calculator for Kilojoule to Kilocalorie and Calorie Remember most people Mistakenly call kilocalories calories. So if the number seems larger than you thought change it to kilocalories. What is a Calorie? A calorie is a unit of measurement. It is used to represent the energy in food and drinks. It is defined as the amount of energy needed to raise the temperature of one gram of water by one degree Celsius. The calorie is also used to quantify the energy our bodies can obtain from what we eat and drink and the amount of energy we use through physical activity. How are Calories Calculated? This blog is going to get a bit technical; sorry in advance. Calories in food and drinks are measured based on the carbohydrates, protein, and fats they contain. A calorie is often abbreviated to "cal". What is the Difference Between Calories and KJ Calories and kilocalories (kcal) are often used interchangeably and are a way to measure energy. One calorie (cal) is equivalent to 1/1000th of a kilocalorie (kcal). Both measure the energy content in food, with 1 kcal equal to approximately 4.184 kilojoules (kJ). What is a Kilocalorie? A kilocalorie equals 1000 calories, and its abbreviation is "kcal". The process that is used to calculate calories is called calorimetry. The process measures how much heat is released when a food sample is burned in a bomb calorimeter. This device is a sealed container filled with oxygen, surrounded by water. The food is burned inside the device, and the heat released through combustion is absorbed into the surrounding water. Scientists measure the change in water temperature and calculate the amount of energy the sample releases. How Are Calories Units Measured? There is a simplified way to calculate calories. Most nutritionists and food manufacturers estimate the calories in foods and drinks by their carbohydrate, fat and protein content. Each macronutrient has its own value. By multiplying the amount of each macronutrient in food by its caloric value, the total number of calories in food can be estimated. This method of calorie calculation is called the Atwater system , and it has been used for over a century to estimate the calorie content of foods. Macro Nutrient Kilocalories to Calories Each macronutrient has a specific caloric value: 1 gram of protein contains 4 kilocalories 1 gram of carbohydrates contains 4 kilocalories 1 gram of fat contains 9 kilocalories 1 gram of alcohol contains 7 kilocalories Conversion Table 1 kilocalorie (kcal) = 1,000 calories (cal). In everyday language, "calories" usually refers to kilocalories. Here’s a simple table showing the energy content in kilocalories (kcal)  and calories (cal)  for each macronutrient: Macronutrient Kilocalories per gram (kcal) Calories per gram (cal) Protein 4 kcal 4,000 cal Carbohydrates 4 kcal 4,000 cal Fat 9 kcal 9,000 cal Alcohol 7 kcal 7,000 cal What Are Macronutrients and Micronutrients? Macronutrients are what our diet is mainly made up of. Macronutrients are often referred to as "macro" or "macros". Macronutrients are the three main categories of nutrients our body needs and are considered essential. The categories are carbohydrates, fats and protein. Carbohydrates include glucose, the primary energy source for our brains and muscles. Some healthy sources include fruit, vegetables, whole grains and legumes (e.g. lentils, chickpeas, black beans, kidney beans). Proteins are used for building and repairing our tissue and assisting in producing hormones. Protein needs depend on many factors, such as age, gender, body structure, pregnancy, physical activity and health conditions. The more physically active you are, the more protein your body needs. A sedentary adult's average recommended daily protein intake is 0.8 grams per kilogram of body weight. Heavily active people need between 1.2 g – 1.7 g. Some healthy protein sources are legumes, tempeh, tofu, edamame, broccoli and nutritional yeast. In contrast, micronutrients are nutrients required by our bodies in smaller amounts. They include vitamins, minerals, and trace elements like iron, zinc, and selenium. Micronutrients are involved in metabolic processes such as energy production, immune system function, and growth. They are essential for healthy bones, skin, hair, brain function, vision, and overall wellness. To find out the best foods to eat daily according to Dr Michael Greger read my other blog post on What Should You Eat Daily? Examples of plant protein per 100g * Amounts may vary – be sure to read the information on the packaging Red split lentils dried 25 g Green lentils dried 24 g Lentils canned 7 g Kidney beans dried 24 g Kidney beans canned 7 g Firm tofu 20 g Chickpeas dried (garbanzo beans) 19 g Chickpeas canned 6 g Tempeh 19 g Edamame 11 g There has been a lot of controversy around whether fat consumption in our diet is healthy. Fats are high in calories and should be consumed in moderation and minimised if you are trying to lose weight. Unprocessed foods that contain fats provide the body with nutrients and fat that they contain. Olives, for example, contain around 145 calories in 100 grams of olive. Olive oil is a highly processed food . The oil extracted from olives contains almost all the calories in olives but far fewer other nutrients. For the same 100-gram mass, olive oil contains 885 calories! On a positive note, fat can help us absorb some vitamins. Fat-soluble vitamins include vitamins A, D, E and K. If you want to consume fats try eating whole plant-based sources such as nuts, seeds and avocado. What is a Kilojoule? A kilojoule (kJ) is another unit measuring energy used in physics. It is based on the International System of Units (SI). It calculates the energy in food and drinks and expenditure during physical activity. One kilojoule equals 1,000 joules. In some countries, including Australia and New Zealand, kilojoules are the standard unit of energy used on food labels (nutritional labels) to provide information about the energy content of packaged foods and drinks. In other countries, such as the United States, calories are the standard unit of energy used on food labels. Kilocalorie vs Kilojoules Kilocalories and kilojoules are used interchangeably, and in some countries like Australia, they are often displayed side by side on the packaging. 1 kilojoule is equal to 1000 joules. They are both units of measurement for calculating energy. In the food industry, the term kilocalorie is frequently referred to as just "calorie"; however, this can lead to confusion, especially when "calories" are presented against kilojoules rather than "joule". How to Convert Kilojoules to Kilocalories 1 kilocalorie (kcal) is equal to 4.184 kilojoules (kJ). 1000 calories are equal to 4184 joules. Correct Labelling You will often see food labelling where 1 calorie = 4.184 kilojoules, but this needs to be corrected. The label should read 1 kcal = 4.184 kJ. Here, on a chocolate wrapper, the energy content is incorrectly presented as 509 kJ per serve = 122 cal per serve instead of 122 kcal. The food industry regularly uses the term "calorie" interchangeably with "kilocalorie", so bear this in mind whenever you read a food label. In food, a calorie is a tiny amount of energy. It makes more sense to talk in kilocalories, and that's what we do. People have become used to them being referred to as just "calories" in the food industry. Still, the numbers shown are almost always the number of "kilocalories", not the correct number of calories. Imagine if we started using "metre" instead of "millimetre" just for convenience. Total chaos! Incorrect Labelling Exercise Sessions and Energy Expenditure Knowing your energy expenditure, or how much energy you use in calories or kilojoules can help you improve your workouts. The average person burns a certain number of calories every minute. The number depends on their size, biology, and exercise intensity. For those who want to build more muscle, it is important to track these energy numbers. They show how much protein and other foods to eat. This is part of managing weight and maintaining a healthy weight. Muscle burns more calories than fat. It does so even when you’re just sitting. Weight Management and Caloric Intake Managing weight means watching the calories in food. We must also understand how they turn into kilojoules. People who want to lose weight must balance their energy intake with their daily energy needs. They must balance it with the calories they burn. People burn calories through daily activities and exercise. The amounts of energy needed daily varies from person to person and will change throughout their lives. The size of a person and their muscle mass can affect how many calories or kilojoules they burn. Knowing how to turn calories into kilojoules can clarify how much energy we use or eat. This can be helpful when following health guides, like the Nutrition Journal. varies Calorie vs. Kilojoule in Everyday Life It's good to know the difference between a calorie and a kilojoule. They both tell us how much energy our food gives. A calorie is what we use to measure this energy. If you want to heat a tiny amount of water by one degree, it takes one calorie of energy. A kilojoule is another way to measure energy, and it’s a bit bigger than a calorie. One kilojoule is the same as about 0.24 calories. When we change calories to kilojoules, we multiply the number of calories by 4.184. This is helpful to know, especially when we talk about food and exercise energy. People like Edward Atwater worked a lot on understanding how we measure this energy. They also studied how water’s temperature can change with different amounts of heat. Conclusion For more on conversion, read the Difference Between Kilojoules . If you would like to learn more about calories read What is Low Calorie Density . If you are more interested in figuring out what your calorie intake should be read How Many Calories Should I Eat a Day? | Harris-Benedict Equation . Thank you for reading. If you found this post interesting, please share. Edited and Technically Reviewed by Simon   * Calculator snippets taken from Bing

Are all Nasturtium Varieties Edible? No, exercise caution and confirm the edibility before consuming. Most nasturtium plant varieties in garden centres are intended for culinary use but check their labelling. Many other plants in the Tropaeolum family may be unsafe for consumption. Some varieties could be toxic or produce unpalatable flavours. Some ornamental nasturtium hybrids or wild species may not be suitable for consumption. If you are uncertain if a particular plant is edible, don't eat it until you know. It is best to err on the side of caution. Buy or grow nasturtiums that are well-known edible varieties commonly used for eating and cooking. It's a good idea to purchase seeds or plants from reputable sources that label them as edible varieties. Is Nasturtium Edible? Most   nasturtiums (Tropaeolum majus) are edible plants. Both the flowers and the leaves of nasturtiums are safe to eat. Not only are most nasturtiums edible, but they are also nutritious. The green leaves have many health benefits. Nasturtiums contain vitamins and minerals, including vitamin C and iron, making them a healthy addition to your diet. Before eating nasturtium, ensure it is free from chemicals or contaminants. Make sure to wash it thoroughly to remove any dirt or residue. Remember that nasturtiums are delicate and have a short shelf life once picked. What Does Nasturtium Taste Like? Nasturtium leaves have a bold, spicy, peppery flavour. It has a lasting flavour but is more potent than rocket/arugula, watercress, or radish. The edible flowers are milder with a delicate texture. The spicy kick of nasturtium can add a pleasant warmth to your meals, while the flowers add aesthetic appeal. Eating Nastuertim Salad The intensity of the flavour can vary depending on the variety of nasturtium and the growing conditions. Some people enjoy the peppery taste, while others may find it too strong. If you've never tried nasturtiums, it's worth trying them to see if you enjoy their flavour. Are Nasturtium Leaves Edible? Yes, nasturtium leaves are edible.  The leaves of nasturtium have a strong peppery taste. I would compare their taste to arugula/rocket or watercress, all milder than nasturtium leaves. Nasturtium leaves are popular in salads and sandwiches, or you can even use them as a wrap. Can You Eat Nasturtium Flowers? Yes, the flowers of nasturtiums are edible. Nasturtium flowers have a milder, peppery flavour than the leaves. The flowers are often used as an attractive garnish in salads, appetisers, and other dishes. Nasturtium flowers come in various vibrant colours, adding beauty to your meals. The blooms are vibrant. Often red, yellow and orange. The petals are lightly peppery and soft in texture. Are Nasturtium Seeds / Nasturtium Capers Edible? Yes, nasturtium seeds are edible. Out of the edible varieties, the whole plant is edible.  Here's a guide on how to eat nasturtium seeds: Harvesting:  Nasturtium seeds are ready to be harvested when fully matured and have turned brown or black. This usually occurs in late summer or early autumn. Cleaning:  Once you've harvested the seeds, give them a gentle rinse under cool water to remove any dirt or debris. Drying (Optional):  Some prefer to dry the seeds before eating them. To do this, spread the seeds in a single layer on a paper towel or a dry, clean surface. Allow them to air dry for a few days until completely dry. Eating whole:  Nasturtium seeds can be eaten whole like a snack. Pop them into your mouth and enjoy the peppery flavour. Some people compare their taste to capers. Grinding:  You can grind the dried seeds to create a spicy seasoning. Use a mortar and pestle, a coffee grinder, or a spice grinder to crush the seeds into a fine powder. This ground seed mixture can be sprinkled on your meals. How to Use and Eat Nasturtium Nasturtiums are versatile. Here are some popular ways to use nasturtium flowers and leaves: Salads:  Nasturtium flowers and leaves can be added to salads for colour and flavour. They pair well with other salad ingredients like mixed greens, tomatoes, nuts, cucumbers, and avocado. Garnish:  Use nasturtium flowers as a beautiful and edible garnish for dishes like soups, appetizers, and main courses. They add a touch of elegance and a pop of colour to your presentation. Stuffed Flowers:  Nasturtium flowers can be stuffed with various fillings, such as hummus. Stuffed flowers make for a unique and visually appealing appetizer. Pesto:  Create a peppery pesto. Blend nasturtium leaves with garlic, nuts (such as pine nuts or walnuts), vegan Parmesan cheese, olive oil, and a pinch of salt. This pesto can be used as a pasta sauce or spread on sandwiches. Pickled Capers:  The unopened nasturtium flower buds can be pickled to create a caper-like condiment. Soak the buds in a brine solution for a few days, then use them in salads or as a tangy garnish. Health and Safety Considerations with Nasturtiums Nasturtiums offer a delightful pop of colour to your garden and they are a nutritious addition to the kitchen. While nasturtiums are generally safe to eat, they contain oxalic acid, which can be harmful in large amounts. Oxalate can be problematic for people with kidney issues or those sensitive. Consume nasturtium in moderation. Growing Nasturtiums in Varied Climates Nasturtiums are annuals, but in mild climates, they act like perennials. They drop seeds and keep returning. They thrive in cooler months but may die off in summer heat. But, new plants will sprout when the weather cools down. Nasturtiums thrive in a wide range of climates. They are a hardy addition to any garden. In warmer climates, they flourish throughout the year. In cooler climates, it's best to plant them after the danger of frost has passed. These resilient plants can tolerate partial shade. This is beneficial in temperate climates and warmer climates. If you're planting in regions prone to light frost, consider moving them indoors when temperatures drop. Remember, maintaining the right soil temperature is crucial for optimal growth. Companion Planting with Nasturtiums Nasturtiums are wonderful companion plants. They help to repel pests like squash bugs and cabbage moths. They can act as a trap crop, attracting harmful insects away from your more delicate plants. By planting nasturtiums near other plants, you create a natural barrier. This reduces the need for chemical pesticides and promotes a healthier garden ecosystem. Key Takeaways Not all nasturtium varieties are edible. Only eat nasturtiums that you know are edible.  Make the plants chemical-free. Nasturtiums have many applications and a distinctive spicy, peppery flavour. Nasturtiums are a common garden plant. They are easy to grow, almost like weeds and will grow in poor soil. Try some of the suggested recipe ideas and find some new favourites.

Jump to Recipe This is an easy vegan coconut cake recipe that won't take much of your time to mix. It will save you the time of a fancier cake but has a taste that will impress. The flavour is lightly coconut and the cake is dense and rich. The coconut recipe is great for many occasions and I think perfect with a cup of tea or coffee with your favourite people. Creating the Best Vegan Coconut Cake This vegan coconut cake is a delight for coconut lovers. Using simple ingredients like vegan butter (or coconut oil) and coconut flakes, this recipe ensures a rich but fluffy texture and rich coconut flavours. For an extra coconut flavour, add a teaspoon of coconut extract. You can use full fat coconut milk. Vanilla and coconut are a heavenly mix. The result is a delicious cake that’s sure to impress.  Make this Recipe for Vegan Coconut Cake  Here's how to make this cake. Start by preheating your oven to the right oven temperature. Prepare your cake pan by greasing or with parchment paper. I use a prepared loaf tin for this recipe. In your large bowl, combine the dry ingredients like plain flour, baking soda, and desiccated coconut. In a separate smaller bowl, whisk together the wet batter ingredients, including full-fat coconut milk, vegan butter, and non-dairy milk. Pour the cake batter into the pans and bake for 20-25 minutes or until a toothpick comes out clean. Coconut Frosting with Coconut Cream or Milk Once the cake is baked, let it cool on a baking rack. Prepare your vegan buttercream frosting by beating vegan butter with powdered sugar and a splash of vanilla extract, coconut extract or coconut milk or cream. Spread a generous layer of frosting on the top of the cake. For a beautiful finish, sprinkle toasted coconut, coconut flakes, vegan chocolate or coconut shreds over the frosting. For something different, make a vegan cream cheese frosting. Store any leftovers in an airtight container to keep the cake fresh. Serving and Storing Your Vegan Cake Individual slices can be wrapped in plastic wrap and stored in the fridge for up to a week. For longer storage, freeze the cake in portions. When ready to serve, let the cake thaw to room temperature. This vegan coconut cake pairs wonderfully with a cup of tea or coffee and is perfect cake for any celebration. Gluten-Free Vegan Coconut Cake For those with dietary restrictions, a gluten-free vegan coconut cake is a fantastic option. Replace the self-raising flour with a gluten-free all-purpose flour blend. Ensure it contains xanthan gum to help the cake bind. The result is a moist, delicious cake that everyone can enjoy, regardless of dietary needs. Vegan Lemon Coconut Cake Love lemon cake? Make this a vegan lemon cake. Combine the zesty freshness of lemon with the rich coconut flavour for a tasty twist. Add the zest and juice of one lemon to the wet ingredients for a vegan lemon coconut cake. It will be both refreshing and flavourful. Ingredients for Easy Vegan Coconut Cake Recipe Dry Ingredients 2 cups self-raising flour 1 cup granulated sugar (use coconut sugar for a deeper flavour, if available) 1/2 cup unsweetened shredded coconut (plus extra for topping) Wet Ingredients 1 cup canned coconut milk (shake well before opening) 1/4 cup water 1 tablespoon apple cider vinegar 1 teaspoon vanilla extract Instructions Preheat Oven and Prepare Pan: Preheat your oven to 350°F (175°C). Line a 9-inch round cake pan or an 8-inch square pan with parchment paper, or lightly grease it with a bit of coconut milk to prevent sticking. Mix Dry Ingredients: In a large mixing bowl, whisk together the self-raising flour and granulated sugar. Stir in the shredded coconut. Combine Wet Ingredients: In another bowl, mix the coconut milk, water, apple cider vinegar, 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. Bake the Cake: Pour the batter into the prepared pan, smoothing the top with a spatula. Sprinkle additional shredded coconut on top, if desired. Bake in the preheated oven for 30-35 minutes, or until a toothpick inserted into the center comes out clean. Cool and Serve: Allow the cake to cool in the pan for about 10 minutes before transferring it to a wire rack to cool completely. This cake is delicious as is, but you can also serve it with a dollop of vegan whipped cream or a light dusting of powdered sugar. Icing/ Frosting Ingredients 2 tbsp of coconut milk 1tsp vanilla extract 1 tbsp of vegan butter 2 cups of icing sugar Instructions  Mix the wet ingredients into a medium-sized bowl.  Slowly add in the icing sugar to avoid any lumps developing. You may like to sift it for extra insurance.  The mixture will be thick and sticky. Apply liberally to the cake, and sprinkle coconut on top.  More Vegan Recipes  Enjoying tropical cakes? Try making my Vegan Mango Cake . If you enjoyed this recipe, please let me know by subscribing. Thank you

Jump to Recipe Ever wonder why you suddenly need to eat beans? It might be your body’s way of asking for something it's missing. Reasons to Crave Beans While everyone’s body is different, and this isn’t medical advice, here are a few common reasons people might crave beans. Beans contain fibre, protein, and important nutrients like iron and magnesium. If you feel tired, low on energy, or haven’t eaten enough, you might crave beans. This craving could be your body’s way of telling you to refuel. Our cravings can sometimes point to what we need most. Reasons to Eat Beans Full of plant-based protein to help build and repair your body High in fibre , which keeps your gut happy and helps you feel full Good for your heart, beans can help lower bad cholesterol Give you long-lasting energy without a sugar crash Contain iron , magnesium , and B vitamins for strong muscles and steady nerves Help keep your blood sugar steady Great for digestion and keeping things moving Easy to add to soups, salads, wraps, or as a main meal You say garbanzo, and I say chickpeas… Let's clear this up. Chickpeas and garbanzo beans are the same legumes. The beans are called different things depending on location. Most English-speaking countries use chickpeas, while Spain and the United States of America use garbanzo. Why Are You Craving Chickpeas? There could be several reasons why you want some chickpea goodness. Here are the most common reasons: Nutritional Needs: See the nutritional content, maybe you're lacking something from the list. An iron deficiency or need for increased protein could be it. Dietary Preferences Flavor and Texture Habit and Familiarity Emotional Eating What Chickpea Means The name "chickpea" comes from the Latin word "cicer," which was the ancient name for this type of bean. Over time, English speakers added "pea" to make it sound more familiar. In Spanish, it's known as "garbanzo." So, chickpeas and garbanzos are just different names for the same tasty legume Scientifically chickpeas are known as Cicer arietinum, a type of legume belonging to the Fabaceae family. Plants in this family are classified by their fruit, known as legumes or pods. Legumes are elongated or flattened structures that contain seeds. A pulse is the edible seeds of legume plants. These seeds are round and beige, with a firm texture and a nutty flavour. There are popular types of chickpeas, kabuli and desi. Kabuli is the larger of the two and has a cream colour. Desi is darker and smaller than kabuli and commonly used in Indian and Middle Eastern dishes. Kabuli is more commonly used in Western cooking and is what most of us use to make hummus. Nutritional Profile of Chickpeas When Cooked Chickpeas have a rich nutritional profile. They offer Vitamin B6, Vitamin C, and essential fatty acids. A single serving of chickpeas provides almost 20 grams of protein. This makes it a great source of plant protein. The content of chickpeas includes beneficial compounds like aspartic acid and phytic acid. These are linked to muscle control and brain health. Human studies have shown that regular chickpea intake can help in managing appetite under control. This can help in supporting weight management. Chickpea Nutritional Content Here is the chickpea nutritional content for 100 grams of cooked chickpeas. This is a guide only as the growing environment and processing will affect chickpea's nutritional content. Nutrient Amount Calories 164 kcal Protein 8.86 g Carbohydrates 27.42 g Dietary Fibre 7.6 g Sugars 4.8 g Fat 2.59 g Saturated Fat 0.27 g Monounsaturated Fat 0.58 g Polyunsaturated Fat 1.16 g Cholesterol 0 mg Iron 2.89 mg Magnesium 48 mg Phosphorus 168 mg Potassium 291 mg Sodium 7 mg Zinc 1.53 mg Copper 0.35 mg Manganese 1.03 mg Selenium 3.7 µg Vitamin C 1.3 mg Thiamin (B1) 0.116 mg Riboflavin (B2) 0.063 mg Niacin (B3) 0.526 mg Vitamin B6 0.139 mg Folate (B9) 172 µg Vitamin E 0.35 mg Vitamin K 4 µg Is There a Difference Between Canned and Soaked Chickpeas? Chickpeas, whether canned or cooked from dried, are a nutritious and versatile legume, offering a rich source of protein, fibre, and essential vitamins and minerals. However, it's worth noting that the sodium levels differ significantly between the two preparations. Canned chickpeas typically contain higher levels of sodium due to the preservation process, with 350 milligrams per 100 grams, whereas cooked chickpeas have a much lower sodium content, with only 24 milligrams per 100 grams. Therefore, individuals looking to reduce their sodium intake may opt for cooked chickpeas over canned varieties. Overall, incorporating chickpeas into your diet can contribute to a balanced and nutritious eating pattern, supporting overall health and well-being. Chickpea Nutritional Diversity Chickpeas have a wide range of essential vitamins, minerals, and macronutrients. In contrast, other legumes may excel in one or two essential nutrients. Chickpeas are an excellent choice of legume because they have many nutrients. They can meet different nutritional needs in one food. This makes meal planning and choosing what to eat easier. It also helps you get more nutrients for a healthy diet. Chickpeas Are a Complete Protein Chickpeas are a good source of nutrition. Chickpeas contain all nine essential amino acids. This makes them a complete source of protein. Chickpeas provide all the essential nutrients for repairing and building tissues. They are beneficial for everyone, especially for people on vegetarian or vegan diets. Chickpeas Boost Our Fibre Intake Chickpeas are an excellent source of dietary fibre. Fibre is important for maintaining glycemic control and reducing the risk of type 2 diabetes. The soluble fibre in chickpeas helps manage blood glucose levels. They are a healthier choice compared to something like white bread. Including chickpeas in your daily diet can contribute to b rain health and reduce the risk of heart disease. Chickpeas have fibre that helps good bacteria grow in our gut. Fibre makes and keeps our digestive system healthy. Eating chickpeas regularly not only gives our bodies essential nutrients, but it also helps our gut bacteria thrive, which keeps us healthy. What are the Health Benefits of Chickpeas? Nutrient-rich: Chickpeas are packed with essential vitamins and minerals. Digestive health: The fibre in chickpeas promotes healthy digestion. Blood sugar control: Chickpeas have a minimal impact on blood sugar levels. Heart health: Chickpeas can help lower cholesterol and maintain healthy blood pressure. Weight management: Chickpeas contribute to feelings of fullness and can help with weight control. Antioxidant properties: Chickpeas contain antioxidants that protect against cell damage. Plant-Based protein: Chickpeas are a valuable plant-based protein source. What Are the Nutritional Benefits of Chickpeas? Nutrient-rich : Chickpeas are packed with essential vitamins and minerals, including minerals such as iron, magnesium, phosphorus, zinc, copper, manganese, and potassium, as well as B vitamins, particularly folate (vitamin B9). These nutrients are crucial for bone, heart, brain, and overall cellular health. High in Protein : As a valuable plant-based protein source, chickpeas are essential for muscle repair, growth, and overall body function, making them particularly important for vegetarians and vegans. Digestive Health : The high fibre content in chickpeas promotes healthy digestion and bowel regularity, helping to prevent constipation and promote a healthy digestive tract. Blood Sugar Control : Chickpeas have a low glycemic index (GI), which means they are digested slowly and cause a gradual rise in blood sugar levels. This makes them beneficial for blood sugar management, suitable for people with diabetes or those trying to manage their blood sugar levels. Heart Health : The combination of fibre, potassium, and other nutrients in chickpeas can help lower cholesterol levels and maintain healthy blood pressure, contributing to overall heart health. Weight Management : The protein and fibre in chickpeas contribute to feelings of fullness, which can help with weight control by reducing overall calorie intake and aiding in weight management. Antioxidant Properties : Chickpeas contain antioxidants such as flavonoids, phytonutrients, and beta-carotene, which protect cells against damage from free radicals, potentially reducing the risk of chronic diseases like cancer and heart disease. Versatility in Diet : Chickpeas can be easily incorporated into various dishes, such as salads, soups, stews, and curries, or processed into hummus, making them a versatile and delicious option for adding nutritional value to meals. Are Chickpeas High in Protein? Plant-based Protein: Chickpeas are a great source of healthy protein. Cooked or from a can, they contain about 7 grams of protein per 100 grams. Half a cup is one serving size in the Daily Dozen, equivalent to 7.5 grams of protein. The recommended daily intake for protein is 0.8 grams of protein per kilogram of body weight (or 0.36 grams per pound). This amount of protein is considered sufficient for most sedentary adults to meet their basic needs. However, Dr Greger of NutritionFacts.org clears this up by saying this is the upper limit: "Adults require no more than 0.8 or 0.9 grams of protein per healthy kilogram of body weight per day. So, that's like your ideal weight in pounds, multiplied by four, and then divided by ten." The example he gives: "So, someone whose ideal weight is 100 pounds may require up to 40 grams of protein a day. On average, they probably only need about 30 grams a day, which is .66 grams per kilogram, but we say 0.8 or 0.9 because everyone's different, and we want to capture most of the bell curve." Fibre: Chickpeas are high in soluble and insoluble fibre, promoting healthy digestion, keeping us feeling full, and helping regulate blood sugar levels. 100 grams of cooked chickpeas provide us with 6.5 grams of fibre. The Daily Dozen half-cup serving size equates to about 6 grams of fibre. The World Health Organization (WHO) recommends a minimum intake of 25 grams of fibre per day for adults. Chickpeas can help with weight management. Their high fibre and protein content can help promote satiety and reduce appetite. Including chickpeas in your diet may help you feel fuller for extended periods and reduce your overall calorie intake. Complex Carbohydrates: Chickpeas are digested slowly and provide a steady release of energy. Chickpeas have a low glycaemic index (GI) rating, meaning they have a minimal impact on blood sugar levels. Micronutrients: Chickpeas are rich in iron, phosphorus, potassium, magnesium, and zinc. These minerals play an essential role in the body, including supporting red blood cell production, bone health, nerve function, and immune system function. 100 grams of cooked chickpeas provide a good amount of the daily recommended intake (RDI) (approximately): Iron : 2.89 milligrams of iron, 16 % of the RDI for adult men (18 milligrams) and 9 % for adult women (18 milligrams) who are premenopausal. Phosphorus : 168 milligrams of phosphorus, 17 % of the RDI for adults (1000 milligrams). Potassium : 289 milligrams of potassium, 6 % of the RDI for adults (4700 milligrams). Magnesium : 48 milligrams of magnesium, 12 % of the RDI for adult men (400-420 milligrams) and 15% for adult women (310-320 milligrams). Zinc : 1.53 milligrams of zinc, accounting for 14 % of the RDI for adult men (11 milligrams) and 20 % for adult women (8 milligrams). Per Daily Dozen ½ Cup Serving (approximately): Iron : 1.98 milligrams (mg), 11 % RDI for adult men, 22 % RDI for adult female Phosphorus : 143 mg, 14% RDI Potassium : 255 mg, 5 % RDI Magnesium : 36 mg, 9 % RDI Zinc : 1.01 mg, 9 % RDI adult men, 13 % RDI adult women Folate: Chickpeas contain vitamin B9, commonly called folate. In 100 grams of cooked chickpeas, there are approximately 172 micrograms (mcg) of folate. Folate is critical for cell growth and reproduction. Adequate folate helps to prevent neural tube defects and is therefore vital for women trying to conceive or who are already pregnant. The General RDI for Folate: Infants (0-6 months): 65 micrograms (mcg) Infants (7-12 months): 80 mcg Children (1-3 years): 150 mcg Children (4-8 years): 200 mcg Children (9-13 years): 300 mcg Adolescents (14-18 years): 400 mcg Adults (19 years and older): 400 mcg Pregnant women: 600 mcg Breastfeeding women: 500 mcg Antioxidants: Chickpeas contain various antioxidants, including flavonoids, polyphenols, and beta-carotene. These compounds help protect the body against oxidative stress associated with chronic diseases and aging. Are Ghickpeas Gluten-Free? Yes, chickpeas are gluten-free. They do not contain gluten naturally. Gluten is a protein found in wheat, barley, rye, and their products. Chickpeas are legumes and are safe to consume for individuals following a gluten-free diet or those with gluten intolerance or celiac disease. It's important to note that cross-contamination can occur during processing or if chickpeas are packaged or processed in facilities that also handle gluten-containing products. If you have celiac disease or severe gluten sensitivity, choose certified gluten-free chickpea products or those labelled gluten-free to ensure they have not been contaminated with gluten. What are the Differences Between Canned and Dried Chickpeas? Canned Chickpeas: Similar nutrient content to dried chickpeas Contains added salt or sodium Soft texture, already cooked and ready to use Convenient and time-saving option Dried Chickpeas: Similar nutrient content to canned chickpeas No added salt or sodium Require soaking and cooking before use The firmer texture is preferred by some Remember to rinse canned chickpeas before using them to reduce sodium content. Both options offer nutritional benefits, but canned chickpeas are more convenient, while dried chickpeas give you more control over cooking and sodium intake. How do I Cook Dried Chickpeas? Preparation: Rinse the dried chickpeas thoroughly under cold water to remove debris or impurities. Soak the chickpeas overnight in a large bowl of water. Quick soak method: Bring the chickpeas and water to a boil in a large pot. Boil for 2 minutes, remove from heat and let them soak for 1 hour. Drain the soaking and rinse water before cooking. Stove top cooking: Put the soaked and drained chickpeas in a pot and cover with fresh water. The water level should be about 2 inches (5 cm) above the chickpeas. Bring to a boil, then reduce the heat to a simmer. Cover the pot partially and cook for approximately 1 to 1.5 hours or until the chickpeas are tender but not mushy. Skim off any foam that rises to the surface during cooking. Cooking time can vary, so it's best to check for doneness by tasting. Pressure cooking: Put the soaked and drained chickpeas in the pressure cooker. Add enough water to cover the chickpeas, ensuring the water level does not exceed the maximum fill line of the pressure cooker. Follow the manufacturer's instructions for your specific pressure cooker to cook the chickpeas. Generally, it takes around 20-25 minutes at high pressure. Once cooked, allow the pressure to release naturally before opening the cooker. To see if your chickpeas are cooked, take some out of the water and allow them to cool, then squeeze them between your fingers. The chickpeas should be soft but still hold their shape. If they're too firm, continue to cook them. Once cooked, drain the chickpeas, and use them in various recipes like salads, soups, stews, or dips. You can store the cooked chickpeas in an airtight container in the refrigerator for up to 3-5 days or freeze them for extended storage. How do I Store Cooked Chickpeas? Proper storage helps maintain the quality and freshness of cooked chickpeas and reduces the risk of foodborne illnesses. To store cooked chickpeas: Cool down: Allow the cooked chickpeas to cool to room temperature before storing them. This helps prevent excess moisture. Excess moisture can promote the growth of bacteria and reduce the shelf life of the chickpeas. Drain and dry: Drain the cooked chickpeas to remove any remaining cooking liquid. To remove excess moister, pat them dry with a clean kitchen towel or paper towel (optional). Store: Choose an airtight storage container. Glass or plastic containers with tight-fitting lids work well. Make sure the containers are clean and dry before adding the chickpeas. I like to use glass storage containers unless I plan to freeze food. If you plan to use chickpeas for multiple meals, now is a perfect time to portion out your specific quantities. Something else to do is label the containers with the cooking date to track freshness. Put the chickpeas into the fridge, freezer or both, depending on your needs. In the fridge, cooked chickpeas last about 3 – 5 days. Store them in the coolest and most consistent temperature space for the most time. For example, store them at the back of the fridge where it is the coolest, and there is less fluctuation in temperature from the door being opened. In the freezer, cooked chickpeas can last up to about 6 months. When you need to use them, thaw them in the fridge before recooking them and consume them within a few days. Incorporating Chickpeas into Your Diet Chickpeas can be enjoyed in various healthy recipes, such as hummus, salads, and stews. Their nutty flavour and buttery texture make them a versatile ingredient. Whether using dry chickpeas or cans of chickpeas, they are easy to prepare and can be a staple in your meal plan. What are Some Popular Chickpea Recipes? Chickpeas are incredibly versatile and can be used in many delicious recipes. Here are some popular and tasty chickpea recipes: Hummus: A classic Middle Eastern dip made from mashed chickpeas, tahini, lemon juice, garlic, and olive oil. Enjoy it with pita bread, raw veggies, or as a spread. Chickpea Curry: A hearty curry dish made with chickpeas, spices, and vegetables. It can be served with rice or naan bread. Chickpea Salad: A refreshing salad combining chickpeas and fresh vegetables like tomatoes, cucumbers, and capsicum (bell peppers) tossed with a citrus dressing. You can add herbs or olives for extra flavour. Roasted Chickpeas: Toss cooked chickpeas with olive oil and seasonings of your choice, then roast in the oven until crispy. They can be enjoyed as is or used as a topping for salads. Chickpea Burgers: A vegetarian or vegan alternative to traditional burgers. Combine mashed chickpeas with breadcrumbs, spices, and herbs, shape them into patties, and cook them on a stovetop or grill. Serve on buns with your favourite toppings. Chickpea Soup: A comforting and nourishing soup made with chickpeas, vegetables, and aromatic spices. It's a hearty and filling option for colder days. Falafel: A popular Middle Eastern dish made from ground chickpeas, herbs, and spices. The mixture is formed into small patties or balls and deep-fried or baked until crispy. Serve on pita bread with tahini sauce and salad. Chickpea Pasta: Substitute regular pasta with chickpea pasta made from chickpea flour. It's a gluten-free and higher-protein alternative that can be paired with various sauces and toppings. Recipe: Easy Hummus Ingredients: 1 can (15 ounces) of chickpeas (garbanzo beans), drained and rinsed 2 tablespoons tahini (optional) 3 tablespoons freshly squeezed lemon juice 2 cloves of garlic, minced 1/2 teaspoon ground cumin Iodised salt to taste Water (as needed for desired consistency) Optional toppings: paprika, chopped parsley, or a drizzle of lemon juice Instructions: In a food processor or blender, combine the chickpeas, tahini, lemon juice, minced garlic, cumin, and a pinch of salt. Blend the ingredients until they are well combined. If the mixture seems too thick, add water gradually, a tablespoon at a time, until you achieve the desired consistency. Taste the hummus and adjust the seasonings to your preference. Add more lemon juice, garlic, cumin, or salt as needed. Once the hummus reaches the desired consistency and flavour, transfer it to a serving bowl. If desired, you can garnish the hummus with a sprinkle of paprika, chopped parsley, or a drizzle of lemon juice. I like to use garlic powder and fennel seeds. Serve the hummus with fresh vegetables, pittta bread, or use it as a spread on sandwiches or wraps. Ingredients: Recipe: Tortilla Wrap Chips (Flour or Corn) Instructions: Preheat your oven to 175°C (350°F) Take the tortilla wraps and stack them together to save time. Using a sharp knife cut your stack of tortillas into triangular or bite-sized chip pieces. The easiest way is to cut the tortillas in half, then cut each half into smaller triangles. Place the tortilla chips in a single layer on baking paper. Optional: Lightly spray the tortilla chips with cooking spray or brush them with a small amount of oil so they will become crispy. This step can be skipped if you prefer oil-free chips. Sprinkle salt or your preferred seasonings (such as chilli powder, cumin, or garlic powder) over the tortilla chips to add flavour. Place the tray in the oven and bake for about 10-15 minutes, or until the tortilla chips turn golden brown. Keep a close eye on them, as they can quickly go from golden to burnt. Once the tortilla chips are done, remove them from the oven and let them cool on the baking sheet. They will continue to become crisp as they cool. Serve the tortilla chips with your hummus and enjoy! More Hummus Recipes There is no such thing as too much hummus! Here are some more recipes I have tried and enjoyed, put together by Derek Simnett . Summary Chickpeas are very healthy and can be used in many ways. I have given you a few examples to get you thinking, but the possibilities are endless. Chickpeas can be used in soups, stews, wraps, casseroles, and more. So, boost your kitchen game and try chickpeas in something new this week. Let me know what you come up with. This blog post is for informational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Always consult with a healthcare professional regarding any health concerns or dietary needs. 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Stitching at the table with card games is an easy way to entertain the family. These cards are a great conversation starter, perfect for friends and family. Avoid the small talk and start some playful and meaningful conversations.  This is a review of some cards I purchased. The conversation starter cards are centred around mindfulness. The product is Mindful Talk. This card deck is a set of 50 from Vanhalla Publishing. Mindfulness Cards Deck For Children and Adults  Conversation starter cards are designed to help people engage in conversation. The cards ask questions about topics that they may usually find challenging to approach or subjects that may not come up in casual conversation. They are thought-provoking and central themes. Thought-Provoking Questions The Mindful Talk card deck by Vanhalla Publishing is designed to enhance mindfulness through engaging conversations. This set includes 50 cards, each promoting thoughtful discussions. The cards are divided into four categories: Expression, Emotion, Mindfulness, and Inquiry. These categories cover many topics. They make it a versatile tool for mindfulness activities. High-Quality, Inclusive Tool to Encourage Exploring Perspectives These cards are not just for adults but can be used by kids aged 8 and up, making them a kid-friendly and inclusive tool. Each card features colourful illustrations and comes in a boxed card deck. The cards are made of high-quality, film-coated material, ensuring durability and ease of use. The set also includes an instructional booklet to guide users through the mindfulness activities. Affirmation Cards for Meditation or Therapy  Using these cards is straightforward, with easy-to-follow steps. They can be used in a variety of settings from morning to night, catering to a wide range of abilities. They can be used to enhance social skills. They can also be used as mindfulness practice affirmation cards. These cards provide a valuable tool. They help foster deeper connections and mindfulness in daily life. Authentic and Meaningful Mindful Conversation Starters The Mindful Talk cards are useful for both thinking alone and group activities. They are versatile. You can use them as daily mindfulness prompts. Or, add them to a classroom mindfulness routine. The prompts are thoughtful. The mindfulness cards are creative and are a great connection tool. Activity Cards Have Four Categories Expression Emotion Mindfulness Inquiry Promote Kindness, Expression, Gratitude, Emotional Intelligence and More Conversation cards encourage interpersonal skills such as active listening, self-expression, comprehension, empathy, turn-taking, and mindful communication. They help people learn to communicate better with others. Mindfulness Game for Kids The publisher states that they are targeted for adults to have “authentic conversations with children”, but don’t let this put you off. Anyone can use them. My partner and I use them during our dinner-time chats to practice mindfulness together. Mindful Talk Cards for Children and Anyone... They are recommended for 8+ and between 2 and 6 players. Playtime is recommended for 30-60 minutes. You can use these cards alone. Yes, they are meant to be used to talk to someone, but I have used them as mindfulness practice prompts for journaling. Pick a card and write. Build and Strengthen Bonds  The time given to play of 30-60 minutes is arbitrary; the cards take as long as they take, and the conversation will flow naturally. Some cards only take a quick round, while others require more deep diving. There have been times when one card has been enough. For example, this is because the conversations can run deep or the attention span is only there for one round. To play, you should divide the cards into separate categories and allow each player turn-by-turn to pick a card. Then, you can take it in turn to discuss each card. The alternative is to shuffle the cards. Everyone has the right to pass if they are uncomfortable answering the question. Find a way to play that suits the situation. The cards are of good quality. They are thick, glossy and colourful. Would I Recommend Mindful Talk Cards? Yes, I would recommend Mindful Talk conversation cards, which are a trend in my house right now. We can’t seem to get enough of them. I like the prompts in this set; they are thoughtfully written and promote conversation for kids and adults.

Jump to Recipe Here is an image of my freshly made piping hot easy asparagus bean soup. I am under the weather with a head cold as I write this post. I did not want to leave the house to get groceries. Heck, I was too lazy even to order anything online. Instead, I decided to be thrifty. I went to see what I had in my cupboard. I wanted to come up with anything more interesting than my go-to minestrone. Not that there is anything wrong with minestrone soup; I love it. I just like it a little less after having a cold and eating it for three days straight. So for those who snub the tin, try this recipe next time. It's easy, you don't need anything special, and it's thrifty. My friend recently asked me to a soup night. She made a bunch of tasty soups, including one "vegan". Mine was lentil curry and coconut. It was delicious. The asparagus soup was off-limits to the "vegan". I couldn't help but wonder what had stopped it from being made vegan in the first place. I investigated, the stock and the dairy cream needed to be switched out. Vegetable stock and no dairy cream. Too easy. I had what I needed in the cupboard but no fresh asparagus. I considered if the can would ruin the flavour but decided to risk it. It turned out just fine. Better than fine. It turned out great! This easy asparagus soup, no cream needed recipe is so simple but flavourful. So for those who snub the tin, try this recipe next time. It's easy, you don't need anything special, and it's thrifty. Make Asparagus Soup with White Beans Asparagus White Bean Soup is a delicious and nutritious vegan option that is easy to prepare. Start by heating a soup pot over medium heat and adding a dash or water or a tablespoon of olive oil. Sauté a medium onion and garlic cloves until they are soft and fragrant. Add a bunch of asparagus (fresh or from a can). If fresh pre-cut them into 1-inch pieces, and cook for a few more minutes. Include a can of white beans, 4 cups of vegetable broth and remaining ingredients. Let it simmer until everything is tender. Blending and Seasoning Asparagus Soup Without Cream Once the vegetables are cooked, use an immersion blender to puree the soup until smooth. If you don't have an immersion blender, transfer the soup in batches to a food processor or high-speed blender. If you are using a regular blender make sure you allow the soup to cool a little before blending. Season with salt and pepper to taste. You can even add a dash of lemon or lemon zest.  This vegan soup is made with simple ingredients that offer a range of health benefits. Asparagus is rich in vitamins and minerals. White beans provide a good source of plant-based protein and soluble fibre. Enjoy this comforting soup with a slice of crusty bread for a complete meal. Tips for Fresh and Frozen Ingredients You can use canned asparagus, fresh asparagus or frozen asparagus for this recipe. If using bunch asparagus, make sure to trim the woody ends and chop the asparagus spears into bite-sized pieces. Frozen asparagus works just as well and can be a convenient option if you're short on time. For a creamy texture without dairy, consider adding a splash of plant-based milk or coconut milk. Store any leftovers in an airtight container in the fridge for up to three days. Or freeze in an airtight, freezer-safe container for longer storage. Additional Ingredients and Variations Feel free to experiment with additional ingredients to customize your vegan asparagus soup recipe. Adding a pinch of salt, fresh dill, nutritional yeast, fresh lemon juice or fresh chives can enhance the flavour. If you prefer a thinner soup, include an extra cup of vegetable broth. To thicken add more asparagus pieces. This versatile recipe is perfect for incorporating seasonal vegetables and making the most of your pantry staples. Make Asparagus Soup Recipe  Makes approximately 4 servings Ingredients 1 can asparagus (you can use fresh but it’s not as thrifty) 1 can cannellini beans ½ cup frozen onion 2 medium potatoes 4 cubes frozen kale (about 1 cup fresh) 4 cups of water 2 ½ teaspoons of vegetable stock 2 teaspoons garlic powder 2 teaspoons of onion powder 2 teaspoons thyme ¼ teaspoon of nutmeg (optional) ¼ teaspoon of smoked paprika (optional) Pepper to taste Optional: mylk, plant-based cream to top Directions Add water to a large pot, put on a medium heat Peel and dice potatoes, add to pot Rinse and add canned asparagus and cannellini beans to the pot Add frozen kale and onion, followed by dry ingredients Stir and ensure all ingredients are covered before placing the lid and allowing it to cook. Stir occasionally and allow to cook until potatoes are soft Allow to cool before adding the mixture to your blender. Alternatively, use a hand blender to create a smooth soup mixture. Make sure it is cool so that you don’t burn yourself. If the soup mixture is too thick or thin either add more water or reheat and allow it to simmer depending on your preferences. To finish the soup you can garnish it with some dried thyme and plant-based cream, plant-based mylk such as barista oat, coconut milk, or coconut cream. Click for a traditional chicken noodle soup recipe .

Are Dr. Martens Comfortable? Dr. Martens is an iconic footwear brand. Dr. Martens. Dr. Martens boots and shoes are known for their distinct style, toughness, and links to subcultures. But, new to the boot potential buyers wonder: Are Dr. Martens comfortable? Keep reading if you're considering a new pair of Doc Martens shoes and boots. Are Dr. Martens Comfy?  When asking are Dr. Martens comfy? Think about what makes them comfortable. Dr. Martens have excellent quality materials, including a special sole. The materials are durable and long lasting. The sole absorbs shock and feels great on your feet. They are comfy enough to wear for hours on end. That's why people who want both style and comfort love wearing them every day. My Dr. Martens have not only been with me to my first concerts and festivals but also with me every day at work. They comfort us physically and mentally. They feel good, look good, and work in almost any situation.  But, they won’t be comfy immediately… The Break-In Period Dr. Martens are known for their comfort, but there's a catch: breaking them in can be tough. These boots are made with tough materials. In my opinion, the vegan leather is tougher than the original leather. I can make this statement because I own four pairs (and will buy more). Their durability makes them stiff at first. For many wearers, breaking them in is like a rite of passage. I bought my leather boots long before I went vegan. The break-in period for leather is shorter than the vegan products. Vegan leather has very little give. I would say the break-in period for vegan boots and 1461 school shoes is two to three weeks. How long it takes depends on how often you wear them. You should wear thick socks, multiple pairs if you have to. Consider sizing up not down for vegan docs. They do not stretch like real leather. Breaking in Doc Martens The breaking-in process for Doc Martens shoes can be challenging. This is due to the stiff leather used in their construction. Vegan leather is even tougher to break in, as it has very little give. To make this pair of boots more comfortable, it is essential to use products like leather conditioner or leather softener. The vegan version of this is a vinyl conditioner. Apply the conditioner in circular motions. This helps soften the leather, making the wearing-in process smoother. This reduces the risk of foot injuries like blisters. Regular wear on indoor surfaces can also aid in achieving a custom fit over time. Comfort Level and Style Doc Martens shoes are known for their iconic style and superior comfort once broken in. The air-cushioned sole and high-quality provide a blend of style and comfort. These unisex boots come in various iconic styles, making them a versatile choice for any personal style. Whether paired with black jeans for a casual look or dressed up for a summer wedding guest, Doc Martens offers a timeless style that remains popular. Tips for a Smoother Break-In Wear thick socks. They will protect your feet from blisters Start by wearing your Dr. Martens for a short time. Increase the time as they become more comfortable. For more tips on how to break in Dr. Martens read my post How to Break in Dr. Martens: A Step-by-Step Guide Long-Term Comfort Dr. Martens shoes are very comfortable once they are broken in. They have an air-cushioned sole that gives good support and absorbs shock. This is great for people who stand a lot. Which I do. I'm on my feet all day, and my Docs are my go-to shoes. After breaking them in, you will find that Dr. Martens are very comfortable. For me, they are one of the most comfortable pairs of shoes I own. I am flat-footed but can wear my Docs all day. Are They Right for You? Deciding if Dr. Martens are right for you depends on how patient you are and if you want instant comfort. You need to be okay with spending time breaking them in and feeling a bit uncomfortable. If you are you will finish up with a tough, cool-looking, and comfy shoe. If you're still not sure if Dr. Martens are right for you read my review: Are Vegan Doc Martens Good? A Review Conclusion: Are Dr. Martens Comfortable? In my experience, they definitely can be comfortable. But first, you need to get through the period of breaking in. Whether you’re wearing a Chelsea boot, 1460 boot, or any other pair of Doc Martens boots, they usually need to be broken in first. The martens leather is thick and sturdy at first wear, which can feel uncomfortable. But once the leather starts to mould to the shape of your foot, your Doc Martens will feel much more comfortable. Are Dr. Martens Comfortable? Yes very, but not at first. Dr. Martens boots need breaking in. They're stylish and tough. It's worth the effort because they become comfy and supportive. They last a long time. Whether you're walking in the city, going to work or at a concert, Dr. Martens are a reliable and iconic choice.