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Jump to Table Some potatoes are low in oxalate, while others are higher. I have created a detailed table for you to find out more specifically which ones are best on a low oxalate diet. What is Oxalate? Oxalate is a compound found naturally in many foods, essentially the "salt" form of oxalic acid. While they are generally harmless, elevated levels of oxalate can lead to kidney stones when they bind with calcium in urine. Susceptibility varies among individuals due to diet, hydration, and overall health. Adopting a holistic approach to well-being and a low oxalate diet is crucial for effectively managing the risks. Oxalate Foods and Kidney Stones Some foods have high oxalate levels. They may increase the chance of getting kidney stones. Especially calcium oxalate kidney stones. But only if you're sensitive to oxalate. Kidney stones begin to form when oxalate combines with calcium in your urine. This causes calcium oxalate crystals, which can grow into stones. Health experts suggest eating fewer high-oxalate foods if you have a history of kidney stones. What Oxalate Range is Considered Safe? As a general guideline, a daily oxalate intake of 50 to 100 milligrams  is often considered safe for most individuals. Some people may find it necessary to limit their oxalate intake further. Sensitive people may need a range of as low as 10-50 milligrams of oxalate daily . Knowing what are high oxalate foods is important. But following a low oxalate diet can be difficult as many sources of information are conflicting. If you have concerns, speak with a healthcare provider. What Are the Oxalate Levels in Potatoes? There are many different varieties of potatoes. The thing to be careful with is the cooking method. A very high number can be reduced through methods such as boiling. Here are some common examples: Sweet Potatoes:  The oxalate in sweet potatoes tends to be higher than other potato types. On average, a 100-gram serving of cooked sweet potatoes contains about 126 milligrams of oxalates. White Potatoes:  White potatoes, including Russet and Yukon Gold varieties, have higher oxalate levels than sweet potatoes. A 100-gram serving of raw white potatoes may contain around 23 milligrams of oxalates. Milligrams of Oxalate Table Excess oxalate can potentially increase kidney stone risk. Not knowing what oxalate in foods means that oxalate intake can add up quickly. Being aware of oxalate in food can help individuals reduce their oxalate intake. Oxalate Level Food Category Very High 300 mg or higher High 100 – 299 mg Moderate 25 – 99 mg Low Less than 25 mg Table of Approximate Oxalate Per 100 Grams of Raw Potato OHF Please research and speak to a medical professional before making dietary changes. I have listed the sources I use in the Resource Library . I am not a medical practitioner, just someone trying to raise awareness. Item Average Ox (mg) per 100 g Serving Size Serving Size (g) Calc Oxalate per serving Oxalate level Red Potato, new, boiled without skin 13 1/2 cup 78 10 Low New Potato, with skin, boiled 30 min 21 1/2 cup 78 16 Low Potato, White/Russet, boiled, with/without skin 23 1/2 cup 78 18 Low Hash Browns, Potatoes 26 1/2 cup 78 20 Low White Potato, deep-fried 32 1/2 cup 112 36 Moderate Sweet Potato, Orange, baked, boiled, or canned without skin 42 1/2 cup mashed 134 56 Moderate White Russet Potato, baked or microwaved, flesh & skin 46 1/2 cup, chopped 64 29 Moderate Sweet Potato, Orange, baked or boiled with or without skin 126 1/2 cup 125 158 High Does Cooking Potatoes Change Oxalate? Oxalate content can vary depending on the potato's size, age, and how it's cooked. Boiling or leaching potatoes in water can reduce their oxalate content  compared to baking or roasting. Boiling Reduces Oxalate: Boiling potatoes lowers oxalate levels as they dissolve in water. Discarding the cooking water reduces oxalate content. Steaming Decreases Oxalate: Steaming is a gentler method than boiling but still helps lower oxalate while preserving more nutrients. Baking and Roasting Maintain Oxalate: Baking or roasting potatoes doesn't significantly reduce oxalate. These methods need more water to be able to dissolve oxalate. Blanching Leaches Oxalate:  Blanching briefly in boiling water and cooling can reduce oxalate, similar to boiling. How to Manage Oxalate Intake If you’re worried about getting kidney stones, speak to a health professional first. Start a food journal. It’s helpful to know the oxalate levels in the foods you eat every day. Eating a variety of foods every day is great for your health. Tracking foods can help manage your intake of oxalate on a daily basis. Picking low-oxalate foods as part of your meals can help keep oxalate levels low. It's important to remember that you don’t need to cut out plant foods altogether. Many plant foods have many health benefits. They are healthy and give you lots of nutrients. Just be mindful of your oxalate intake. Also, try to eat less of foods that have lots of oxalates. Eat calcium-rich foods with high-oxalate foods. Pairing high oxalate with plant-based dairy products can reduce the amount of oxalates your body absorbs. Calcium can help because calcium can grab onto oxalates in your stomach. When this happens it prevents them from getting into your urine. This is part of a kidney stone diet to help stop calcium oxalate crystals from forming. When choosing what to eat, think about low-oxalate options. Make swaps that can help you keep your oxalate intake low and reduce the risk of kidney stones. Stay hydrated to reduce the concentration of oxalate. Drinking plenty of water every day helps flush out extra oxalate from your body. Aim to drink at least five glasses of water daily to keep your kidneys healthy. Five glasses daily is what is recommended by NutritionFacts.org  on their Daily Dozen app. There a many sources of information online. Find a reputable source. I use the Oxalosis and Hyperoxaluria Foundation (OHF). You can find oxalate resources in the Resource Library menu of this website. Create an oxalate list of foods that you can eat more freely to remind yourself in a positive way to monitor your dietary oxalate. Summary There are many different types of potatoes but generally speaking, potatoes are low in oxalate. The best way to reduce oxalate in potatoes is to boil them as the water helps to dissolve the oxalate. I am not a healthcare provider, I have only gathered information from online sources. Please visit the resource section and look under oxalates for my sources. Want to add more greens to your diet? Read to find out which greens are best for you. Thank you for reading. Arugula Oxalate Rocket

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.

Black tea moderate in oxalate. It is popular for its strong taste and energy-boosting properties. Many people drink black tea daily. It is high in antioxidants. It may have health benefits. For example, it may improve heart health and increase alertness. Oxalate Content in Black Tea Black has a moderate oxalate content. Black tea has more oxalates than green or white tea because of how black tea leaves are processed. This raises the oxalate levels. It's important for people watching their oxalate intake to know how much black tea is okay to drink. Table: Oxalate in Black Tea Comparison This table provides a quick overview of the oxalate content in various types of tea, helping individuals concerned with oxalate intake to make informed decisions about their tea choices. The information has been sourced from the OHF database. The link can be found in the Resource Library under Oxalate and OHF Beverages. The Health Benefits of Black Tea Black tea is a healthy drink. It has antioxidants called polyphenols. These can help prevent heart disease and support your health. Black tea also has flavonoids. They can boost your immune system, reduce inflammation, and improve mental alertness. Balancing Oxalate Intake For those monitoring their oxalate levels: Limit black tea intake to one or two cups daily to control oxalate intake. Choose a variety of teas. Include green or herbal teas to reduce oxalate intake. You can still enjoy a comforting hot drink. Drink water throughout the day to reduce the risk of kidney stones. Water dilutes oxalates in urine, which can help prevent kidney stones. Conclusion Black tea has more oxalates. You can include it in a healthy diet by drinking it in moderation and trying various teas. Be careful with how much black tea you drink. Choose wisely to enjoy its flavour and health perks. This avoids a higher risk of kidney stones.

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.

Cabbage is low in oxalate. It is a healthy, versatile vegetable used in many cultures. It has vitamins C and K, fibre, and antioxidants that are good for digestion and may prevent diseases. People who need to watch their oxalate intake, such as those who get kidney stones, should know how much oxalate is in cabbage. This blog post looks at the oxalate levels in cabbage and how it fits into a healthy diet. Cabbage's Oxalate Content Cabbage is a good choice for people on a low-oxalate diet. Fans of this vegetable can enjoy it without increasing their oxalate intake. All the data in this table has been sourced from the OHF database. To find a link go to the Resource Library and look under Oxalate. Do Oxalate Levels Vary Between Types of Cabbage? Various types of cabbage have slightly different levels of oxalates. However, cabbage is generally low in oxalates. This includes green cabbage, red cabbage, savoy cabbage, and Napa cabbage. Factors such as soil and growing methods may impact oxalate levels. Despite this, cabbage is usually safe for those monitoring their oxalate intake. Table: Oxalate Content in Cabbage Compared to Similar Vegetables. This table provides an overview of how cabbage compares to other vegetables in terms of oxalate content, highlighting it as a safe choice for those concerned with oxalate intake. The Nutritional Benefits of Cabbage Beyond its low oxalate content, cabbage boasts many health benefits: Antioxidant-Rich : Cabbage has antioxidants like sulforaphane and indole-3-carbinol. These antioxidants can help prevent some cancers. Heart Health : Cabbage contains fibre and potassium. These nutrients help keep your heart healthy by lowering blood pressure. Digestive Aid : High fibre content also promotes digestive health and regularity. Immune Booster : With its high vitamin C content, cabbage strengthens the immune system. Incorporating Cabbage into Your Diet Cabbage is versatile and nutritious because it has low oxalate content. You can enjoy cabbage in many ways. Raw in Salads : Shredded cabbage adds crunch and nutrients to salads. Cooked Dishes : It's excellent in soups, stews, and stir-fries. Fermented : Sauerkraut and kimchi ferment cabbage products with added probiotic benefits. Conclusion Cabbage is a healthy vegetable with low oxalate levels. People watching oxalate can eat cabbage without worry. It has many nutrients and won't cause kidney stones. Cabbage is versatile in cooking and has health benefits. It's a good choice for any diet.

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.

If you are looking for a healthy fruit that will boost your health, kiwi fruit might be one of the most underrated fruits. Kiwi fruit has much to offer us besides high levels of vitamin C. Kiwi fruit is an excellent source of potassium. Potassium is another one of its well-kept secrets. Why is Potassium Important? Potassium is a vital mineral. Potassium is crucial in heart health, muscle function, and nerve transmission. It's pivotal in countering the effects of sodium and helping to reduce the risk of hypertension and stroke. Kiwi Fruit vs. Banana: A Potassium Showdown Most people immediately think of bananas when it comes to potassium-rich fruits. But, kiwi fruit holds its own with impressively high levels of this essential nutrient. In a head-to-head matchup, the kiwi fruit might seem like the underdog against the mighty banana. However, kiwi contains approximately 312 milligrams of potassium per 100 grams, just shy of the banana's 358 milligrams. What makes kiwi fruit particularly impressive is its low-calorie density. Kiwi fruit has many other health benefits, including vitamin C, dietary fibre, and natural antioxidants. Incorporating Kiwi Into Your Diet Integrating kiwi into your daily diet is a deliciously simple endeavour. The fruit can be sliced and added to morning cereals, blended into smoothies, or eaten as a quick snack. For a potassium-packed start to the day, try a kiwi-banana smoothie with a handful of spinach and a splash of almond milk. What are the top fruit sources of potassium? This list only includes whole-plant foods. Fruit Item Potassium Content (mg per 100g) Avocado 485 mg Banana 358 mg Kiwi Fruit 312 mg Cantaloupe 267 mg Pomegranate 236 mg Conclusion: A Fruit Worth Its Weight in Gold Kiwi fruit potassium is an excellent source of potassium. Next time you're looking to increase the diversity in your diet and increase your nutrient intake, don't overlook the humble kiwi fruit. Its tangy citrus flavour and versatility make it an excellent option for your shopping trolley.

Jump to Recipe It's been a busy day, and all you want is a quick hot meal to sit down to. Don't stress; I have you covered with this five-minute fried rice. This rice recipe covers several Daily Dozen checkboxes, including grain, vegetables and beans. It is also simple, quick and tastes great. The recipe is a vegan dish. I try to stick to simple ingredients that are ready to go. I do not use vegetable oil or sesame oil in this recipe, but some of the ingredients contain different oils as they are processed. You can adjust this as you make it. What’s in Your Bowl: Nutritional Benefits This quick vegan fried rice isn’t tasty – it’s packed with healthy goodness. With plant-based protein, fibre, and vitamins, it’s a good meal for your body. Add tofu and veggies to boost nutrition. Use brown rice or extra beans, like edamame, for more protein. Easy Ingredient Swaps Missing an ingredient? No worries! Swap tofu for tempeh or chickpeas, and if you don’t have fried rice sauce, soy sauce or a dash of sriracha works well. You can even use tamari or coconut aminos if you’re gluten-free. This recipe is super flexible, so you can use what you have in your kitchen. Storing and Reheating Tips Got leftovers? Keep your fried rice in an airtight container in the fridge for up to three days. When reheating, add a splash of water and heat it on the stovetop or microwave with a cover to keep it moist. You can also freeze it for later – perfect for quick meals when you’re short on time! Here's what you will need for vegan fried rice: Veggies and beans:  I use some pre-cooked frozen vegetables and beans. Frozen veggies are handy for saving time and still providing great nutrition. Frozen options make for easy meal prep. For this recipe, I had pre-cooked corn and edamame. For the fresh vegetables, I used purple onion and red capsicum. Cut your vegetables as you prefer. I diced the capsicum and sliced the onion. Green onion is great if it is handy but not essential. While fresh veggies are nice, they take longer to prepare. Frozen onion is just as good, and no tears involved. Tofu:  Tofu offers flavour and protein for those who want a little extra. I used a flavoured block of tofu for extra umami flavour and cut it into small cubes. The tofu was pre-fried but You might like to eat cleaner and switch this out for baked tofu or plain. 100 grams of firm tofu should be enough unless you want to increase the protein content. If you have some leftover tofu scramble, this would be a great addition. Grains:  The type of rice you use is up to you. The recipe can be prepared with white rice, jasmine rice or brown rice. Cook according to the package instructions. The best rice is day-old rice. Cooking the rice a day before allows the rice to dry out a little. This way it won't be soggy when you add the ingredients. To save time, I like to use pre-made rice from a packet. You can use whichever rice you like; traditionally, white rice is used for fried rice, but we don't stick to the rules on this site. I used a 250-gram pouch of coconut chilli lime white rice. This rice is good, but today, we are levelling it up. Besides the flavour and convenience, I like this rice because it is a little dry. The dryness of the rice makes it great for soaking up flavours and sauces, and you don't end up with soggy rice at the end of the recipe. Sauce: Soy sauce works and is what most of us have. For this batch, I used Chef's Choice Fried Rice Sauce. Storage:  If there is leftover rice, allow the hot rice to cool, put it in an air-tight container and store it in the fridge for up to three days. The cold rice can be eaten as is or heated in the microwave. Cold leftover rice is perfect for work or school lunches. Alternatively, this recipe is freezer-friendly. Quick Vegan Fried Rice Ingredients ¼ cup of water 1 tablespoon Chef's Choice Fried Rice Sauce (or a 1-2 tablespoons soy sauce) 250-gram packet of pre-cooked rice 2 slices of tofu (or 100 grams of firm tofu of choice) 1 cup of vegetables of choice Instructions Choose a frying pan (preferably a non-stick wok) and put it on medium heat Add water and sauce on medium heat  Prepare your vegetables Stir in the vegetables. Allow the vegetables to heat up and lightly cook. Add the rice, stir through, break it up, and separate the rice clumps. Stir through tofu and give the remainder of the time. Serve your vegan fried rice, season with black pepper or chilli and enjoy your quick vegan fried rice!