Quinoa and Pickled Beet Salad with Pears and Mint

This is a lovely salad, full of flavors, textures and color. There are also a lot of alternatives that would taste nice, see the notes below.

Serving Size: 4

Ingredients:

• 4 medium beets, washed, peeled, cut and pickled
• 1 cup quinoa
• 2 cups beet cooking/pickling liquid , can be stretched out with water if needed
• handful mint leaves, minced or julienned
• 2 ripe pears, peeled and sliced
• handful sunflower seeds, toasted (can also be pine nuts).
• 1 ounce vegan feta, crumbled

Directions:

1. Much of the preparation for the salad can be and should be done ahead of time, ie. pickling the beets, cooking the quinoa as these take time, and it takes time for them to cool down.
2. First you will want to pickle your beets (or buy pickled beets from the store).
   1. Peel the beets.
   2. Cut them in which ever shape you prefer (I cubed them).
   3. Set them in a pot of water, just cover with water, add 1/4 cup vinegar, pinch of salt and 2 tablespoons sugar. Optionally you can add a sliced onion, and seasonings as allspice or cloves, but they are not really needed for the salad.
   4. Cook then beets until they are soft.
   5. Using a slotted spoon, remove the beets from the liquid and set the beets in a bowl to cool.
3. Wash the quinoa well in a sieve with running water.
4. Place the washed quinoa in the pot with the beet liquid.
5. Bring the liquid to a boil, then turn to simmer. If there is not enough liquid, add water as needed.
6. Cook for about 10 minutes until the quinoa is done and, puffed and soft. Most of the liquid will have been absorbed.
7. Place a lid on the pot and allow to cool.
8. Toast the sunflower seeds or pine nuts in a dry pan until lightly browned.
9. To make the salad:
   1. Mince or julienne the mint. You should have 1/8 -1/4 cup depending on your preference.
   2. Fluff the quinoa and place in a salad bowl.
   3. Using a slotted spoon, add the beets to the quinoa and mix well.
   4. Mix in the mint.
   5. Taste the salad, thus far, ours did not need additional seasoning. But perhaps you wish to make a dressing for more flavor. I would suggest a simple oil and vinegar, with a bit of vegetable bouillon powder and maybe a splash of agave. If you add too much dressing the salad will clump together.
   6. Peel and slice the pears. Place some in the salad and add some once you have served the beets and quinoa on a plate. The beets will “color” the pears.
10. We dressed the plates with a few mixed greens.
11. Add the salad to the greens on the plate add the pears in various places.
12. Sprinkle crumbled vegan feta here and there and sprinkle some sunflower seeds on top.
13. Alternatively you can also serve the salad in bowls.

Notes:

This salad would also be nice with pineapple instead of the pears. You could also use pistachios, and as an alternative dressing you could do an Asian dressing with miso, toasted sesame oil, mirin and a bit of rice vinegar. But, it may “mask” the subtle flavors of the beets and quinoa.

Related Posts:

• Beet Leaf Pesto
• Eggplant Towers with Beet Hummus
• Beet Waffles with Raspberry Sauce
• Beet Dumplings (Knödel) with Vegan Cheese Sauce
• Field Salad, Kohlrabi and Apple Salad with Minty…

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Marinated Kohlrabi and Mango Salad

This is a very nice fall salad. By marinating the thin kohlrabi slices, they become softer and very flavorful. The salad tastes especially nice with the vegan cream cheese and the mint and basil dressing.

Serving Size: 4

Ingredients:

for the salad:

• 1-2 med. kohlrabi, peeled and thinly sliced
• 4 tablespoons sunflower seeds or pine nuts, toasted
• 1 red onion, peeled and thinly sliced
• 1 ripe mango, peeled and cut into bite-sized pieces
• ¼-½ cups thickened soy yogurt or vegan cream cheese

for the marinade:

• 4 tablespoons olive oil
• 2-3 tablespoon lemon juice
• pinch salt
• pinch pepper

for the herb sauce:

• 3 tablespoons neutral oil
• 2 large springs mint, minced
• 1 small bunch basil, minced
• 1 clove garlic, minced
• pinch salt and pepper

Directions:

1. First make the marinade for the kohlrabi. Mix the olive oil, lemon juice, sweetener, salt and pepper in a small bowl.
2. Peel and thinly slice the kohlrabi (I used a mandolin).
3. Place the kohlrabi slices in a bowl and pour the marinade over. Gently mix to cover each slice with marinade. Cover the bowl and allow the kohlrabi to season for 1 hour or more.
4. Next, make the herbed sauce.
   1. Strip the leaves from the mint twigs and the basil leaves also, and mince them.
   2. Place in a small bowl.
   3. Add the neutral oil, minced garlic salt and pepper and mix well.
5. Toast the sunflower seeds or pine nuts in a dry frying pan until they are golden brown.
6. Peel and slice the mango and cut into bite sized pieces.
7. To assemble the salad:
   1. Using a slotted spoon, place a generous amount of kohlrabi on each salad plate.
   2. Add the mango slices.
   3. Dollop a bit of the thickened soy yogurt or vegan cream cheese here and there and place a bit of the herbed sauce here and there over the salad.
   4. Add the onion slices.
   5. Sprinkle the sunflower seeds on top and serve.

Related Posts:

• Field Salad, Kohlrabi and Apple Salad with Minty…
• Grilled Vegetables with a Rhubarb and Mango Salsa
• Taco Salad in a Jar
• Vegan Pea Salad
• Tofu Salad Wraps

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A Guide To Muesli Making From Vanessa Kimbell's Sweet Sourdough

Taken from The Sourdough School founder Vanessa Kimbell’s new book, Sweet Sourdough, this muesli guide encapsulates the concept at the heart of the book: to nourish the microbiome with the most diverse range of plants, nuts, seeds and grains available.

 

Diversity muesli mixes

While the flour blends are the base for biodiversity in all our bakes, mueslis are the key to super-boosting your range and diversity score. At the School, we use these mixes in the diversity breads and in our porridges. Sometimes I make my muesli from scratch, but often I find an organic version and add the more expensive ingredients or the ones I particularly like. It’s a shortcut, but it’s a good one on so many levels because you can vary your muesli regularly with no effort, you don't have to bulk buy, and it is fresher when bought in smaller quantities.

Oats are at the heart of muesli, and they’re one of the most important ingredients at the School. Oats are humble and affordable and have high amounts of beta-glucan. I often add my own dried cherries and mulberries to muesli mixes. I also add vanilla powder, chopped dark chocolate, and pistachios. I like what I like, but make it yours.

Here is a guide to some of the things I look for in a diverse muesli mix. Aim for at least 20 ingredients, with more if you can. My mixes generally have a combination of 30 ingredients, giving a 30 on the diversity score! A word of caution to anyone suffering from IBS – you may need to experiment to find a mix that suits you. Avoid adding dried fruits and seeds.
 

Making your own muesli mix

Make up any combination you like, following the proportions given here.

60% Flakes

A mix of oats, rye flakes, spelt flakes, barley flakes, wheat flakes, puffed quinoa, puffed rice, buckwheat flakes, coconut flakes.

10% Dried Fruit

Including raisins, sultanas, apricots, blueberries, dates, banana chips, cranberries, goji berries, dried plums, cherries, figs.

10% Freeze Dried Fruit

A little goes a long way. Include blackcurrants, raspberries, cranberries. You could also add some freeze-dried beetroot.

10% Nuts

Activated nuts (which have been soaked in water and salt and then dehydrated) are better. Include nuts such as hazelnuts, almonds, Brazil nuts, cashews, macadamia nuts, pistachios, pine nuts.

10% Seeds

Seeds are delicious and highly nutritious. Try golden flax seeds, pumpkin seeds, sunflower seeds, poppy seeds, fennel seeds, sesame seeds.

3% Spices

Try adding spices such as cinnamon, dried ginger, mixed spice, vanilla powder or nutmeg.

This recipe was from The Sourdough School: Sweet Baking: Nourishing the gut & the mind book by Vanessa Kimbell and will be published on 3 September 2020, £25.00 Hardback, Kyle Books, www.octopusbooks.co.uk


 

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What is Water Kefir?

Agua de Madre is the leading water kefir brand in the UK; we have the highest number of live cultures per 100ml on the market. The drink is also thirst-quenching, seriously tasty and vegan.

So what is water kefir?

Water kefir is a live naturally sparkling drink, fermented with a water kefir mother culture, a naturally occurring symbiotic culture of bacterias and yeasts (SCOBY). It is very low in alcohol, organic, vegan and obviously packed with live cultures, which ensures it has a multitude of health benefits.

Our water kefir is made from the elemental Tibicos Mother Culture discovered two thousand years ago on the pads of the Mexican Opuntia cactus. We feed it, nurture it and use it to ferment our delicious probiotic drink.

The live culture is added to organic fruit and ginger and left for just the right amount of time to create our naturally fizzy low-alcohol water kefir with 55 billion live cultures per 100ml.

Through the process of fermentation, the sugar levels decrease and the gut-friendly flora increases, as the drink becomes lightly effervescent. Due to the multitude of bacteria (live cultures) found in water kefir it contributes to maintaining good gut health, which has a positive impact on our physical and mental wellbeing, ensuring a balanced ecosystem for our bodies and minds. The more diverse strains of bacteria found in your micro biome, the healthier you are.

What’s the difference between Kombucha and Water Kefir?

Water kefir is made with a different SCOBY to Kombucha and has different bacteria and yeasts. As the bacteria is predominantly lactobacillus which our guts naturally have, it is, therefore, easier for the gut to absorb the goodness from water kefir. Kombucha is predominantly acetic acid whereas as Water Kefir has a much gentler, softer mouthfeel.

Water kefir has 3 times the average amount of live cultures as Kombucha. It has no caffeine unlike Kombucha that is fermented with tea. Our water kefir is also vegan and organic.

 

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Agua de Madre Cocktail Hour

Here at Agua de Madre, we love cocktail hour! Below we have created some of our favourite cocktail’s all mixed with Agua de Madre just for Planet Organic. So why not enjoy a cocktail with a hit of gut boosting water kefir
 

LA MADRE

Ice with a top-up of Original Agua
Dash of grapefruit bitters
Garnish with smashed fresh mint

LA MADRE RITA

25ml - Tequila (or Mezcal)
25ml - Fresh lime juice
10ml - Simple syrup Ice
Top up with Original Agua and garnish with a lime wedge

LA PALOMA PICANTE

Rim glass with pepper smoked salt mix
25ml - Mezcal
10ml - Grapefruit juice (or large squeeze)
10ml - Fresh lime juice
10ml - Simple syrup (or small splash) Ice
Top up with Original or Pomegranate and Hibiscus Agua and garnish with grapefruit slice

LA CLEMENTINA

25ml - Black Cow Vodka
10ml - Clementine juice (or quarter squeeze) Ice and
Top up with Original or Pomegranate Hibiscus Agua
Garnish with clementine or orange slice

EL PADRE

25ml - Mezcal or Tequila
10-25ml - Campari
10-25ml - Cocchi/Vermouth Ice
Top up with Original Agua
Garnish with orange peel and sprig of rosemary lit and smoking
 

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A Guide to Muesli Making with Sourdough School Sweet Baking

 

Diversity muesli mixes

While the flour blends are the base for biodiversity in all our bakes, mueslis are the key to super-boosting your range and diversity score. At the School, we use these mixes in the diversity breads and in our porridges. Sometimes I make my muesli from scratch, but often I find an organic version and add the more expensive ingredients or the ones I particularly like. It’s a shortcut, but it’s a good one on so many levels because you can vary your muesli regularly with no effort, you don't have to bulk buy, and it is fresher when bought in smaller quantities.

Oats are at the heart of muesli, and they’re one of the most important ingredients at the School. Oats are humble and affordable and have high amounts of beta-glucan. I often add my own dried cherries and mulberries to muesli mixes. I also add vanilla powder, chopped dark chocolate, and pistachios. I like what I like, but make it yours.

Here is a guide to some of the things I look for in a diverse muesli mix. Aim for at least 20 ingredients, with more if you can. My mixes generally have a combination of 30 ingredients, giving a 30 on the diversity score! A word of caution to anyone suffering from IBS – you may need to experiment to find a mix that suits you. Avoid adding dried fruits and seeds.
 

Making your own muesli mix

Make up any combination you like, following the proportions given here.

60% Flakes

A mix of oats, rye flakes, spelt flakes, barley flakes, wheat flakes, puffed quinoa, puffed rice, buckwheat flakes, coconut flakes.

10% Dried Fruit

Including raisins, sultanas, apricots, blueberries, dates, banana chips, cranberries, goji berries, dried plums, cherries, figs.

10% Freeze Dried Fruit

A little goes a long way. Include blackcurrants, raspberries, cranberries. You could also add some freeze-dried beetroot.

10% Nuts

Activated nuts (which have been soaked in water and salt and then dehydrated) are better. Include nuts such as hazelnuts, almonds, Brazil nuts, cashews, macadamia nuts, pistachios, pine nuts.

10% Seeds

Seeds are delicious and highly nutritious. Try golden flax seeds, pumpkin seeds, sunflower seeds, poppy seeds, fennel seeds, sesame seeds.

3% Spices

Try adding spices such as cinnamon, dried ginger, mixed spice, vanilla powder or nutmeg.

This recipe was from The Sourdough School: Sweet Baking: Nourishing the gut & the mind book by Vanessa Kimbell and will be published on 3 September 2020, £25.00 Hardback, Kyle Books, www.octopusbooks.co.uk


 

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How A Healthy Gut Can Support a Healthy Immune System

Nutrition is complex, and the trillions of microbes living in your gut can be influenced by a whole host of external factors. Take a look at our guest post by Lisa from The Gut Stuff, as she shares her expertise on how we can tweak factors and lifestyle changes within our control to make positive changes and support our immune system.

We are starting to understand more about the importance of our immune system and it’s link with the gut – a staggering 70% of your immune system is found in your gut. Research shows that what goes on in your gut can impair or support your immune system and you have the power to look after both, not just for now, but for the future.

The immune system is complex and highly responsive to our external environment, from stress to what you eat. . What you may not know is that both the gut and the immune system have co-evolved and work alongside each other; so, it makes sense that a healthy gut can support a healthy immune system.

When ‘gut health’ is talked about, what is really being discussed is the physiological workings of your gut (e.g. motility) and the fascinating world of your gut microbiome, which is an entire ecosystem of microorganisms and their genetic material, such as bacteria, yeast and fungi, which live in, around and on us – the majority taking up residence in you large intestine. Think of your microbiome as a tropical jungle, home to lots of different species, each play their part in immunity and health A diverse gut microbiome is associated with better health – so . Like any ecosystem, your gut microbiome will occasionally find itself completely out of balance, and this is where you might experience digestive symptoms which can impair your immune system.
 

We know diet and lifestyle changes can support a healthier gut – these things aren’t found in a “magic elixir” or pill, they are simple, everyday swaps within everyone’s grasp.

 

1. Eat a Diet Rich in Plants

Just like us humans, different bacteria enjoy and thrive on different foods. Research shows we should be aiming for 30 different plant-based foods a week to support a diverse microbiome - so start writing a list now and see how many you achieve! Plant-based ingredients include non-perishable goods such as nuts, seeds, beans and pulses – so hopefully this takes off some of the pressure! Nuts and seeds are amazing sprinkled over smoothies, salads and added to stir-fries, which are a great way to make sure you’re using everything that you have stocked in the house! Start changing your mindset to addition rather than restriction!

2. Limit processed foods

It might sound obvious, a lot of highly processed foods tend to include additives and emulsifiers which can wreak havoc on your garden of microbes. Reducing your intake of processed foods (and drinks!) can be an easy win when it comes to looking after your microbes. Think about simple swaps such as using real cheddar over sliced sandwich cheese or a fizzy kombucha instead of a diet fizzy pop.

3. Get More Fibre!

Fibre is the unsung hero of nutrition and 9/10 of us aren’t getting enough of it. It is recommended that we consume around 30g of fibre per day – so you may be relieved to know that it’s not all prune juice and cereals at the source! To put 30g into context, one medium apple is around 2.1g - so it is a high number to hit! There are lots of different types of fibre (think of different varieties feeding different microbes) but luckily nature has packaged them up into plenty of plant-based foods – again, a variety of different fibres is key! Think whole grains, fruit, vegetables, nuts and pulses. Fibre plays an important role in gut health, it produces food for your bacteria to ferment, helps bulk out your stools making them softer and keeps things moving. And more seriously, a diet high in fibre can reduce the risk of developing high cholesterol, heart disease, diabetes, and bowel cancer. So, it has so many benefits beyond helping you “go”.

4. Start a Diary

This is NOT a food diary for calorie counting but to monitor what you’re eating, how you are feeling (mentally and physically), your poos (yes, really!!) and how much you are moving to help you “tune in” to your body and to spot patterns. When was the last time you asked yourself ‘how am I feeling today’? – understanding and listening to your body is a big part of understanding your gut and often we don’t listen to it until there’s something wrong or you’re not getting along. You’ll be surprised at how much you notice.

5. Where you can – De-Stress!

We know we are in stressful times, but stress, anxiety and depression can have a direct effect on your microbiome and how well your gut works and vice versa! Research shows that those suffering from anxiety and/or depression have a less diverse range of gut bacteria than those without. The current situation likely has us in “fight or flight mode”, taking three deep breaths can switch your body into “rest and digest” mode to tell your body it’s time to relax.

De-stressing doesn’t have to be long baths and downward dogs, find what relaxes you!

Check out The Gut Stuff's website for further information. 

 

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Thai Curried Hokkaido Soup with Kale

We enjoy many various recipes for pumpkin (winter squash) soup,; but this is by far our favorite.

Serving Size: 4

Ingredients:

• 2 tablespoons cooking oil
• 1 medium onion or shallot
• 2 cloves garlic, minced
• 1 red bell pepper, de-seded and chopped
• 2 tablespoons ginger, grated
• 1 stalk lemmon grass, chopped or 1 teaspoon powder
• 1 teaspoon turmeric
• 3 tablespoons vegan red curry paste
• 1 15 ounce can puree winter squash or pumpkin (Hokkaido, butternut), or 1 (14 oz.) can, rinsed and drained, or 3½ cups peeled,
• cubed, steamed and pureed
• 1 can coconut milk, not sweetened
• 2 cups vegetable bouillon
• 1-2 tablespoons lime juice
• 1 cup kale, cleaned, de-stemed and chopped
• coriander and coconut pieces as garnish

Directions:

1. To make the pumpkin puree:
   1. Peel and cut into cubes the Hokkaido squash.
   2. Add 1½ cups water and bring to a boil
   3. Cook the squash until soft, drain off any extra water then puree.
2. Meanwhile, in a small frying pan, sauté the chopped red bell pepper and the onions.
3. Add ½ of the sautéed pepper and onions to the pumpkin and also puree. Reserve ½ to add to the soup later.
4. Add the vegetable bouillon.
5. Add the grated ginger, garlic, turmeric, curry paste and lemon grass and stir well.
6. Add the coconut milk and season with a pinch of salt.
7. Bring the heat to low and continue to warm the soup and blend flavors.
8. Shortly before serving add the prepared kale and the rest of the red bell pepper and onions.
9. Add a few coriander leaves and 2 tablespoons of lime juice.
10. Season to taste with additional salt, curry, or a few drops of chili sauce.
11. Garnish with a few of the red bell pepper pieces, some coriander leaves and or some coconut chips.

Related Posts:

• Thai Curried TVP Pieces with Asparagus and Peas
• Review: Curried Pumpkin and Chickpea Burgers
• Vegan Pea and Kale Patties
• Pasta with Kale and White Beans
• Salsify with Pearl Barley, Kale and Spicy Tofu Pieces

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Kombucha Health Benefits

What is Kombucha?

Kombucha tea (historically known as Manchuria) originated in Northeast China around 220 B.C. where it became known amongst local cultures as having medicinal purposes. Fast forward to the 90s in Europe and kombucha had made its way into the health foods market as a source of probiotics and aid to improving gut health. Raw kombucha was even suggested as a general immune booster among avid consumers and the fermented tea continued to grow in popularity. 

What are the ingredients in Kombucha?

There are a few simple ingredients in most kombucha drinks; tea leaves, sugar and a culture, which is called a SCOBY and stands for Symbiotic Colony Of Bacteria and Yeast. The idea of drinking bacteria and yeast may not sound appealing, which leads to the question - what does kombucha taste like?

We liken the taste to a fizzy juice with a balance of tart and sweet, but we recommend experiencing some of the unique flavours for yourself. Considering the sparkling taste of kombucha, this fermented tea can make a great alternative to traditional fizzy drinks.

So is Kombucha sugar free?

Sugar is essential in kombucha tea recipes for the bacteria and yeasts to grow. Sugar is what the bacteria like to eat, so most of it is consumed during the fermentation process. The amount of sugar that remains in the finished drink just depends on how long it’s been fermented for: a longer fermentation time ensures the bacteria has more time to eat the sugar, which means less sugar in the resulting drink. The byproduct of this whole process is carbon dioxide - that’s where the kombucha drink fizz comes from.

What are kombucha benefits?

It’s what is in kombucha tea that makes this drink so unique. The cultures present within the tea, feed on the sugar, tannins, polyphenols and nitrogen and together they convert all of these things into vitamins, antioxidants, beneficial yeast and bacteria, which increases. kombucha health benefits.
 

What is (in) Kombucha tea.

You’ve probably heard of antioxidants before, as they are present in many products to minimise aging. A major benefit of organic kombucha is that it is a natural source of antioxidants. Antioxidants protect the body against damage from free radicals, so consuming a diet rich in antioxidants helps to play an important role in keeping our bodies vibrant and healthy. Once again, we can thank the fermentation time needed to brew kombucha tea, as this increases the levels of antioxidants found inside the drink. Interested in other sources of antioxidants? We’ve got more Organic Antioxidant products here.

Is kombucha a probiotic?

The good bacteria found inside kombucha tea is what makes this drink a source of probiotics. Probiotics help to maintain a healthy balanced gut, so kombucha probiotic helps to maintain digestive wellbeing and rebalancing your gut flora. We actually shared a blog all about gut health here if you want to read a little deeper. 

Other kombucha health facts is that it contains vitamins and minerals that are produced when the yeast breaks down the sugars. Modern lives are often busy and stressful, so it’s not always easy to get all of our essential nutrients just from the foods we eat. Store bought kombucha and homemade brews can offer an extra boost of beneficial nutrients, although kombucha tea alone does not contain enough vitamins and minerals to support the whole body’s needs. If you’re concerned you’re not getting enough vitamins and minerals in your nutrition, we offer a range of natural Vitamins and Minerals to help meet the daily requirements. 

When should I drink kombucha?

You can drink kombucha tea at whatever time you feel like, but ideally, we recommend the early mornings to late afternoons - remembering tea leaves contain caffeine. Raw kombucha that's prepared using tea leaves will contain around 30% of the original caffeine content - small in percentage, but it may still interrupt sleep if consumed late in the evening. We also like to recommend the earlier hours during the day so that you can get an enjoyable boost of energy and provide your gut with some support for digestion.

Organic kombucha tea has a considerable mix of potential health benefits and with the growing research surrounding the importance of gut health and specifically kombucha gut health; kombucha will be at the top of all of our grocery lists this week. Want to experience kombucha for yourself? Try one of our kombucha teas today to discover the range of tastes and flavours - available in-store and online. 


 

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Kombucha Drinks

You’ve probably seen someone drinking kombucha, it’s basically a fermented tea –tea leaves, sugar and a culture, which is called a SCOBY and stands for Symbiotic Colony Of Bacteria and Yeast.

The cultures present in kombucha tea feed on the sugar and the tannins, polyphenols and nitrogen within the kombucha drink and together they convert all of these things into vitamins, antioxidants, beneficial yeast and bacteria.

Why is Kombucha good for you?

The natural fermentation process that occurs when kombucha tea is made, significantly increases the kombucha health benefits for the gut. The scientific knowledge concerning the importance of gut microbiome highlights the various positive impacts of kombucha not only for digestion, but for wider health. This fermentation process provides vast variations in strains of kombucha bacteria and it’s the good type of bacteria that promotes gut health. Good bacterias can also be found in other types of naturally fermented foods such as organic yoghurt, kefir, sauerkraut and pickles. If you’re not a fan of fermented foods, you can still fit good bacterias into your daily nutrition by supplementing them instead, and if you’re interested in the benefits of gut health, we put together a blog so you can learn more about keeping your gut bacteria in balance.

Now that you know what kombucha is made of, you may wonder, is store-bought kombucha as good as homemade? Exactly like home-brewed kombucha; we also stock raw, unpasteurised and unfiltered kombuchas that have all of the bacteria and yeast intact. Brewing your own kombucha takes time and patience; 7 to 30 days of patience depending on the recipe you follow. Our simple organic kombucha recipe is a 7-day brew, but if you don’t fancy waiting, we’ve got a selection of kombucha drinks available online and in store.

Green tea kombucha is a popular choice, with many of our brands using a blend of green and black tea. Green tea leaves are renowned for being extremely high in antioxidants which gives the green kombucha tea nutrition some added value. This doesn’t mean to say that the kombucha health benefits are lost in other kombucha tea tastes or flavours. The taste of green tea kombucha is considered softer than other flavours you see on the market, but of course, even the green tea leaves have different strengths and aromas.

Kombucha can be made in such a vast scope of flavours because once the tea has fermented - juices, herbs and spices can all be added to create unique flavour combinations. You’ll often see new flavour profiles introduced to the kombucha tea market, but some personal favourites of ours include – ginger, turmeric and elderflower.

Kombucha tea tastes differentiate widely and we think it’s a matter of trying a few different brands and flavours until you find your own personal favourite. If you’re wondering where to buy kombucha in the UK, our kombucha range is definitely a great place to start. You can buy our kombucha online and we have a dynamic range to pick from. We also always make sure to select natural and authentic kombuchas from reputable sources, so you can get the most out of the kombucha tea nutrition. If you haven’t already heard of the health benefits of kombucha tea then head over to our blog here to find out more.
 

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Collagen For Skin

Collagen For Skin

We’ve talked about collagen before and the role it plays in the human body to support bones, teeth, skin, nails and ligaments. The most abundant protein in the human body, collagen is essential to our health. Collagen products are on the increase and collagen beauty can be found everywhere in modern skincare. That’s because the benefits of collagen for our skin are plentiful, as collagen and elastin (another protein found inside the body) are in charge of keeping fine lines and wrinkles at bay.

Our body’s natural collagen production levels decrease as we age and the collagen we do produce when we get older is of a lesser quality. To combat this drop in production and to keep our skin looking youthful and radiant, we can supplement collagen with collagen powders, collagen creams and other forms of collagen products for the skin.

Collagen Benefits For The Skin

Consider collagen the building blocks of your skin’s health - without it our skin would age at a rapid speed. As our natural collagen production decreases, our skin becomes more susceptible to sagging, wrinkling and loss of firmness. Studies have shown that taking collagen for the skin increases the collagen levels within our bodies and can thereby improve wrinkle depth and skin elasticity. People who supplement collagen or use collagen skin care, also report a general improvement in youthfulness and radiance in their skin's health. Studies are leaning towards marine collagen supplements as having the most beneficial impact on our skin health. Collagen derived from fish contains smaller pieces of peptides (protein pieces), making the collagen nearly twice as easy to be digested and absorbed throughout the body.

Collagen Supplements For Skin

You can supplement collagen for your skin through the use of collagen powders, collagen tablets, collagen oils and even collagen coffees. The possibilities are wide and varied, so we recommend finding the best collagen supplement for your skin through some trial and testing.

We touched on the benefits of marine collagen for the skin, so it’s at the top of our list as a forerunner in collagen skincare.


 

 

Vital Proteins Marine Collagen is our marine collagen of choice. Made from the scales of fresh, non-GM, wild-caught white fish - this is an ethically produced collagen product that we love. The taste is neutral, so this collagen protein is perfect for mixing into any smoothie, soup, or drink recipe of your choice.



 

 

You & Oil 100% Collagen is the perfect way to fit collagen oil benefits into your skincare routine. This collagen face serum contains red algae extract which is known for its ultra-moisturising and skin protective properties. All you need to do is add a drop of this collagen oil into your favourite daily moisturiser and use as required. This is a plant based collagen so any vegetarians or vegans interested in collagen beauty can enjoy this vegan collagen source freely.



 

 

CHOBS Collagen Sheet Mask is another vegan collagen made using a blend of organic collagen extract, organic rosemary leaf and organic chamomile water. These special ingredients all work together to bring your skin's elasticity and plumpness back to life. Created in Korea, the country renowned for its advancements in skin and beauty science, this facemask is a great choice in collagen skincare. Suitable for all skin types and an excellent aid for dry skin. Taking collagen for skin is a great way to uplevel your skincare routine and help improve your skin's appearance. We provide a range of the best collagen supplements for you to choose from so you can be sure to find the best collagen for both you and your skin.

 

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What is Collagen?

What is Collagen?
 

Collagen is the most abundant protein in the human body - a major component in the structures of skin, teeth, bones, nails, ligaments and tendons. The word collagen comes from the Greek word “kolla” which translates to “glue” in English. Quite literally, collagen is the glue that holds these human body parts together.

What are the Benefits of Collagen?

There are 16 types of collagen - four of which hold particularly important roles in human function.

Type 1 Collagen makes up around 90% of the collagen production inside our bodies. It acts as the building blocks for skin, bones, tendons, connective tissue and teeth.
Type 2 Collagen is found in cartilage and it provides support for our joints.
Type 3 Collagen supports the structure of organs, muscles and arteries.
Type 4 Collagen helps keep our skin youthful and healthy.

Many beauty brands market their collagen products by highlighting the benefits of collagen and the importance of what collagen does for our skin. Marine collagen in particular, has been hailed for its reparation in skin elasticity and hydration, with users supplementing this protein reporting a decrease in fine lines and wrinkles.

As we get older our collagen production starts to drop. Not only does the amount of collagen being produced decline, the quality of the collagen protein decreases as well. Luckily we can support the production of collagen through our choice of nutrition and supplementation. Generally speaking, a balanced diet rich in vitamins, nutrients and minerals is a great way to keep our collagen production perpetuated.
 

Collagen Supplements

We believe the best collagen supplements are the supplements that fit easily into your daily routine. Collagen tablets, collagen powders and collagen oils are some of the few ways you can supplement this protein and it’s a matter of choosing which you are most likely to use. We’re taking a closer look at three of our favourites below to help you weigh up the options.

 

 

 Vital Proteins Marine Collagen is made from the scales of fresh, non-GM, wild-caught white fish. The taste is completely neutral and it’s soluble in water, so this collagen protein is perfect for mixing into smoothies, soup s and drinks.
 

 

Planet Paleo’s Keto Collagen Coffee mixes organic coffee with healthy MCT fats and clean protein from pasture raised cows. This is a great option for anyone following a ketogenic lifestyle who wants to enjoy the benefits of collagen, without altering ketosis. Even if you don’t follow keto, this collagen keto coffee will give you an energy boost to power you through the day. If you’re a regular coffee drinker, this makes fitting collagen into your routine easy.
 

 

You & Oil 100% Collagen is an easy addition to your skincare routine; simply add a drop to your daily moisturiser. This collagen face serum contains red algae extract, known for its ultra-moisturising and skin protective properties.
 

Plant-Based Collagen

Most collagens are made from marine or grass-fed animals, but there are also vegan collagen sources, which come from beans, nuts, seeds and soy.

We provide a range of vegan collagen supplements to help boost collagen production. Sunwarrior Plant Based Collagen contains strengthening and supporting nutrients such as vitamin C, trace minerals, leafy greens, silica, and biotin. There are also hydrating compounds such as hyaluronic acid and tremella mushroom extract to help attract and retain skin moisture. Soluble in water and neutral in taste, this vegan collagen powder can be added to any of your favourite drinks and shakes, or if you want some added taste, we also stock this collagen vegan substitute in vanilla and chocolate fudge flavours.

 

 

If you are interested in vegan collagen for skin , CHOBS Collagen Sheet Mask is a blend of organic collagen extract, organic rosemary leaf and organic chamomile water - all working together to bring your skin's elasticity and plumpness to life. Collagen beauty couldn’t be simpler with this easy-to-use face mask, created in Korea, a country renowned for its advancements in the science of skin and beauty. CHOBS Collagen Sheet Mask is suitable for all skin types and it’s possible to be kept in the fridge, if you want to create a cooling sensation for the skin during use. Check out our full collagen range at Planet Organic to find the collagen supplement perfect to fit your lifestyle. 

 

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What is a Keto Diet?

What is a Keto Diet?

Keto meaning ketogenic, is a low carbohydrate, high fat and moderate protein diet that has been compared to the Atkins diet.

If you consume a high carbohydrate diet, your digestive system breaks down the carbohydrates into glucose. This glucose is absorbed into your bloodstream. As your blood glucose level rises, your pancreas releases the hormone insulin into the blood. Insulin is needed to transport glucose from your blood into your body’s cells, to be used as an energy source. On a high carbohydrate diet, glucose will be used as your body’s primary fuel source. If you consume a low carbohydrate diet, such as the keto diet, your body will burn fat for energy instead. The term keto or ketogenic, is derived from this process - known as ketosis.

If you eat high-fat food your digestive system will break down the fat into fatty acids. These fatty acids are then absorbed into the bloodstream and straight into your cells. This means they do not require insulin to enter your body's cells, as glucose does. Fatty acids can also be transported to the liver where they are converted into ketones - the essential fuel our brain cells need. Keto diets can help to reduce blood sugar (glucose) and insulin levels.
 

What’s a keto diet?

There are many variations of the ketogenic diet, although only the standard and high-protein ketogenic diets have been validated with substantial research. A standard or high-protein keto plan would use these macro percentages:

Standard ketogenic diet: 75% fat, 20% protein and 5% carbs.
High-protein ketogenic diet: 60% fat, 35% protein and 5% carbs.

What can you eat on a keto diet?

What to eat on a keto diet depends on your individual taste and preferences. A keto diet will require more planning, especially if you’re vegan or vegetarian. Our keto-friendly food range keeps growing - we now stock over 180 keto-specific products including ketchup, doughnuts and bagels - so you won’t miss out on your favourite meals or snacks. Looking for some inspiration? Try our keto bagel recipe or read our keto must-haves.

How does the keto diet work?

If you eat less than 50 grams of carbohydrates each day, it should take around 2-5 days to enter ketosis. You are in ketosis when your blood ketone range is between 0.5–3.0 mmol/L, which you can test via a finger pinprick test. You can also find out if you’re in ketosis with a breath analyser or urine strip. You may also be able to tell you’re in ketosis due to a number of changes in your body, including increased focus and energy, weight loss and a reduced appetite. You may also experience fruity breath due to increased ketone production.

Is keto healthy and does keto work?

There are a number of potential benefits of the keto diet. Keto may work well for you in the short term or in the long term, depending on your objectives. Eating high fat and low carbohydrate food may help protect against cardiovascular disease, as your insulin and blood glucose (sugar) levels will be reduced. A keto diet may also increase ketone production (essential fuel for our brain cells) and increase fat breakdown, leading to weight loss. Fatty acids in high-fat food don’t need insulin to enter our body’s cells, so this kind of food source or supplement can provide an instant energy boost, for example, a MCT oil. MCT (medium-chain triglyceride) oil is great if you want to enhance your morning coffee, or your pre-workout drink. MCT is medium-length chains of fats named triglycerides. As they’re shorter in length, they’re easily digested and processed by your body.
 

Other keto supplements

Keto supplements will help you reach your nutritional objectives easily, especially if you’re vegan or vegetarian.

Keto protein powders such as Sunwarrior Clean Keto Chocolate will help you increase your protein intake, while Lipolife Liposomal Algae Omega V3 SF is a plant-based alternative to fish oil, providing both EPA and DHA omega 3. Following a Vegan or Vegetarian Keto Diet Keto vegetarian meals Vegetarians will find it easier than vegans to increase protein in their diet. Our favourite sources of vegetarian protein are organic eggs, greek yoghurt and nut butter.

They’re versatile ingredients and can be incorporated into most vegetarian keto meals. Hemp seeds, tofu, tempeh and cottage cheese are also great to include in a keto diet for a vegetarian.

Vegan keto meals

If you’re following a vegan keto diet, you’ll love our exciting range of vegan keto foods. We stock everyday meal essentials such as CauliRice With Broccoli and Better Than Noodles, plus vegan keto breakfast options including Ketogenic – The Keto Rye and Raw Gorilla Keto Friendly Granola Chocolate. Try tempting desserts such as the Cru8 Keto Raw Brownie or the Benjamissimo No Added Sugar Praline Chocolate Bar.

 

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Ossa's Bone Broth Recipe

Ossa, who make some of our favourite organic bone broths, share their ramen recipe using chicken bone broth for the ultimate nourishing supper.

 

Bone Broth Ramen Ingredients:

500ml Ossa Chicken Bone Broth
150g of shiitake mushrooms
100g of wakame seaweed
100g of kimchi
1 tablespoon of Ossa ghee
100g of dried egg noodle
1 organic egg, soft-boiled
Pink Himalayan salt to season

Method:
In a saucepan, heat the bone broth and bring to a simmer. Add the noodles and the wakame seaweed once the broth is simmering and cook the noodles to the packet instructions, usually for around 3-6 minutes. Season to taste.

In a frying pan on a medium heat, fry shiitake mushrooms in the ghee until golden brown. Carefully pour the broth and noodles into a bowl, then top with the shitake mushrooms, a spoonful of kimchi and a soft boiled egg cut in half. Serve and enjoy! 

 

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RAW Fire Cider Tonic Recipe

Now more than ever, people are looking further afield for ways to bolster their natural immunity. As well as leading a healthy lifestyle, there’s something to be said for looking to nature’s larder to give us a little more peace of mind when we step outside.

Apple Cider Vinegar is a wonder ingredient, and has a reputation that transcends the status of other pantry vinegars. The very need to abbreviate its name goes to show how it has reached the dizzying heights of holy grail status amongst health gurus and foodies alike.

Aside from the fact that ACV is made from apple, while other vinegars might be made from grapes, grains or a variety of different bases, the difference lies within the ‘mother’. Organic, unpasteurised vinegars contain this cloudy, web-like substance, while more mainstream vinegars are pasteurised and filtered to remove it.

The bacteria present in the ‘mother’ are what our guts love, and precisely what makes ACV excellent for boosting our natural immunity, as well as tasting delicious too. Don’t just take our word for it though, studies have shown that the difference between raw and pasteurized ACV is huge! Firstly, in flavour; and many agree ours brags the perfect tang, including the judges at the Great Taste Awards, and secondly for its health benefits!

A study reviewing years of quality research revealed that ACV:
- Can reduce blood glucose levels and cholesterol
- Is a strong antioxidant
- Has anticancer properties
- Can reduce fatigue
- Can help protect against osteoporosis

A plethora of uses deserves a plethora of flavours. That thought sparked an idea – could we superboost ACV’s benefits by pairing it with other superfoods? Before long, we unveiled a new generation of ACV: our original organic, unpasteurised vinegar in 2 exciting flavour infusions to sit alongside our Original ACV.

RAW Health Apple Cider Vinegar

 

 

The original ACV with the original benefits. This ACV is raw, unfiltered and has a million and one uses. Start the day with a shot, or drizzle over salads! Great for: Keeping in the pantry for anything and everything.

Raw Health ACV Infusion

 

 

Turmeric & Cinnamon The ultimate morning kick-start. With anti-inflammatory power from turmeric and antioxidants from cinnamon, stir this infusion into warm water for a raw-charged Teatox. Great for: curbing cravings and making you feel alert.

Raw Health ACV Vinegar Infusion

 

 

Turmeric & Ginger For triple anti-inflammatory power, slip some ACV infused with turmeric and ginger into a post-workout smoothie. Great for: relieving pain and digestive issues. We all know that you can make a mean dressing with the delights of ACV, but did you know you can drink it too?

Harnessing all of Autumns warming flavours, this just happens to be our current favourite way of using our RAW Health ACV to blow the cobwebs away:
 

 

RAW Fire Cider Tonic:

Ingredients:

RAW Turmeric Apple Cider Vinegar
Half an orange
1-inch fresh ginger, grated
Half a lemon
1 tbsp RAW Honey
1 large clove garlic
1/4 small onion
Pinch cayenne pepper
Small handful peppercorns
Pinch ground cinnamon
Rosemary (optional)

Method:

1. Place the ginger at the bottom of a Kilner jar, and add the garlic, onion, cayenne, cinnamon, peppercorns and rosemary (if using).
2. Add the lemon and orange and press down the ingredients to get the most out of them.
3. Add the vinegar, enough to fully submerge the ingredients and fill the jar.
4. Seal the jar and store in a cool dark place for at least 3 weeks to let the flavours develop.
5. After 3 weeks, strain through a muslin cloth to discard the solids, then stir through the honey and it’s ready to drink!

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What's the Best Vegan Protein Powder?

The best vegan protein powders use a blend of complimentary seeds, grains and legumes and our favourites include pea, hemp, chia, pumpkin, brown rice, sunflower and sacha inchi. A protein vegan blend is best as it will supply all the essential amino acids you need for muscle repair and growth.

We love this vegan protein blend from Vega that combines pea, pumpkin, hemp and alfalfa protein. This organic protein powder from Sunwarrior blends pea, hemp and goji berry protein.
 

Our Best Tasting Vegan Protein Powder

We stock over 60 brilliant vegan protein powders, so you’re bound to find a flavour you love. How about berry banana from Motion Nutrition, Snickerdoodle from Sunwarrior or creamy cacao from Four Signmatic?

f you’re after a tasty vegan vanilla protein powder, try Sunwarrior Classic Plus Vanilla, Pulsin Vanilla Keto Protein Powder or Vega Clean Protein Vanilla. If you’re matcha mad, go with the Nuzest Clean Lean Protein Vanilla Matcha powder.

Form vegan protein powder comes in so many tempting flavours including tiramisu, chocolate salted caramel and toffee. If you’d prefer an unflavoured powder, try Form Pureblend Protein - Unflavoured or Garden of Life Protein Unflavoured.

 

 

 

 

What’s the Best Organic Vegan Protein Powder?

 

With over 50 to choose from, it’s easy to find the best organic vegan protein powder for you in our range. Some of our best organic protein powders come in classic chocolate flavour, we can’t get enough of Sunwarrior Lean Meal Chocolate, Garden Of Life Fit Chocolate and Sunwarrior Warrior Blend Chocolate.

Looking for the best vegan hemp protein powder? Brands such as Form and Four Sigmatic use hemp as a base in their protein powders. Four Signmatic’s unflavoured organic hemp protein powder blends hemp, chia, pea and pumpkin for their base, before adding soothing adaptogens including ashwagandha and reishi.
 

Using Vegan Protein Powder to Achieve Your Fitness Goals

If you’re vegan it can be more of a challenge to incorporate protein into your diet. Using a vegan protein powder as a supplement can easily help you achieve your daily protein macronutrient target, especially if your target is high because you’re trying to build body muscle.

A vegan protein powder for weight gain (increased muscle mass) is simple to introduce into your diet. Add protein powder to your pre or post workout meals or snacks, including oats, smoothies and shakes. Try this peanut butter organic protein powder from Motion Nutrition, with 17g of protein per serving it’s perfect for building muscle.

Alternatively, you may be looking to vegan protein for weight loss. Protein-rich meals keep us feeling fuller for longer, so we’re less likely to snack in between. An unflavoured organic vegan protein powder, such as Form Pureblend Protein - Unflavoured, is really versatile and can be added to your meals and drinks.
 

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