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15 best-tasting nut and seed butters you didn’t know you needed

Posted on August 13, 2020 | by Yaasmiin Hassan

Nut butter fanatic? We’ve rounded up 15 of the best-tasting nut and seed butters that are worth the spread…

Once upon a time, our choice of peanut butter came down to two options: crunchy or smooth.

These days it’s a whole different and rather overwhelming story. The huge array of nut butter options available is enough to give anyone a mini heart attack in the middle of your food shop.

I mean, they may as well have a dedicated aisle to themselves.

With nut and seed butters showing up literally everywhere, from our timelines to every single shop out there – it’s got us wondering what are the best nut and seed butters we can get our hands on?

After searching high and low and gathering Healthista HQ for multiple socially distanced food tastings (we still aren’t nut-buttered out). The Healthista team are officially 60 per cent nut and seed butter – but we aren’t complaining.

From nut butters you have never heard of to creative flavours that will blow your mind we have complied a list of the best new nut and seed butters.

#1 Pip & Nut Crunchy Maple Peanut Butter, £2.25

‘Long-time peanut butter addict’ Pippa Murray started Pip and Nut in 2013 in her own kitchen as a post-run snack, going through many a food processers in the process.

A 15g serving has:

85 Calories
7g of Fat
3g of Protein
0.07g of Salt

The Pip and Nut crunchy maple peanut butter is a must try, especially when you need some fuel after a marathon of Sex in the City.

It is suitable for vegans so can be enjoyed by all.

During our tasting many liked the ‘subtle sweetness of the maple syrup,’ while crunchy texture from the peanut butter helps to bring in some depth.

And to think that this flavour was limited edition once upon a time…

#2 Yumello Salted Date Almond Butter, £4.95

If bold flavours are your thing, then look no further than Yumello’s salted date almond butter.

A 15g serving has:

84 Calories
7.3g of Fat
2.9g of Protein
0.1g of Salt

Yumello founders Esther and Omar draw their inspiration from the Atlas Mountains, Taghazout (were Omar grew up).

Their mission is creating nut butters that ‘sings and celebrates the Berber people’s sheer inventiveness and adventurous soul.’

Instead of palm oil Yumello use argan oil which they source from their partner cooperative, ‘providing jobs for hundreds of women, who get paid fairly.’ An homage to his heritage results in magic in our mouths.

As a result of the argan oil, the nut butter has a smooth spreadable texture that is creamy and rich in flavour.

After tasting it we found there to be ‘a nice balance between sweet and saltiness’ as the dates add natural sweetness, but nothing too over powering.

#3 Nut Blend Golden Nut Butter, £3.25

Gabriella, the founder of Nut Blend, began making a natural nut butter that would be able to satisfy ‘indulgent’ cravings in a nutritious and delicious way.

So that means you can enjoy this nut butter guilt free.

A 15g serving has:

96 Calories
8.9g of Fat
2.1g of Protein
0.0g of Salt
1.2g of Fibre

If there is one thing we love about Nut Blend – other than their great flavours – is their message of total product transparency when it comes to their ingredients.

The only food brand on the market that add zero sugar including natural syrup; not even salt or oils.

The golden nut butter is a blend of almonds, macadamia nuts and coconuts – hello tropical vibes.

I have never tried macadamia nuts as a nut butter, but I was pleasantly surprised by the taste. It has the perfect amount of coconut with a nutty and rich flavour thanks to the almonds, while the macadamia nuts add a creamy yet velvety texture.

#4 Butter Bike co Cinnamon Raisin Peanut Butter, £5.00

Jeni Reeve is a self-proclaimed one-woman empire. She would blend her own recipes of nut butters, back in 2017, to keep her fueled on her adventures.

Today, you can find Butter Bike co jars of joy on shelves across the South West and available nationwide via their website.

Per 100g serving:

568 Calories
41g of Fat
23g of Protein
0.4g of Salt
1.2g of Fibre

Each batch is handmade, which we absolutely love, as this makes sure every bite is is perfect.

Although there is no added sugar, the natural sweetness from the raisins is all you need to satisfy a sweet tooth.

The warmth of the cinnamon and combination of semi crunchy peanut butter creates a great combo. No need to worry when you’re eating the peanut butter as there are no add sugars.

However, proceed with caution because once you pick up a spoon you may not be able to put it down.

#5 Sead Sesame Butter with Caramel, £3.99

Georgia, the founder of Sead, was introduced to tahini 2018. Her ‘tahini addiction’, which I definitely have too, led her to create Sead.

A sesame seed company that focuses on the production and ingredients of their products.

A 15g serving has:

95 Calories
7.5g of Fat
3.6g of Protein
0.03g of Salt

If you’re looking for a way to incorporate more protein in your diet pick up a jar at Holland and Barret.

Initially the taste of the sesame seeds can be quite strong but as it fades the sweetness of the caramel come through.

I was quite shocked that there is no refined added sugar, and the caramel is made up of organic coconut blossom nectar and organic refined sugar.

We have crowned this seed butter best for cooking. The silky texture makes it really adaptable to put in lots of dishes and not just on a slice of toast.

Available at Holland & Barrett.

#6 MyProtein Powdered Peanut Butter, £8.99

You may not know this but MyProtein launched a variety of nut butters including peanut, almond and cashew, with each one coming in 1kg tubs to keep you stocked (while you self isolate).

A 12g serving has:

48 Calories
1.1g of Fat
5.7g of Protein
0.1g of Salt
1.2g of Fibre

Now you may be thinking why anyone would want to eat powdered peanut butter.

But it offers an alternative way to add peanut flavour into your foods with 70 percent less fat than natural peanut butter!

MyProtein powdered peanut butter tastes as good as it smells with the added palmyra jaggery nectar for sweetness.

#7 Whole Earth Chocolate & Hazelnut Smooth Peanut Butter, £3.00

Looking for a healthy alternative to Nutella? Well Whole Earth have brought out a limited edition chocolate and hazelnut spread that is vegan.

Per 100g serving:

613 Calories
48g of Fat
23g of Protein
0g of Salt

A healthier alternative ‘you will definitely get your chocolate craving fix’ and with 80 percent less sugar.

The roasted peanuts help create a deeper flavour for the nut butter, the cocoa and date powder bring that sweet chocolaty flavour reminiscent of Nutella.

Their nut butters are thicker than many of the others in this list as they use sustainable palm oil. So if you aren’t a fan of runny nut butter or oil separation then whole earth is the way to go.

#8 Marmite Smooth Peanut Butter, £2.50

Calling all Marmite lovers, and peanut butter lovers. Behold the flavour combination of modern times…

Who would have thought that peanut butter and marmite would be such a pleasant combination?

Per 100g serving:

88 Calories
6.8g of Fat
4.2g of Protein
0.2g of Salt
1.2g of Fibre

Both Marmite fans and haters seemed to find a common ground with this nut butter.

While doing an office tasting the words ‘marmite heaven’ featured heavily in tasting discussions.

In fact, the jar has been taken and not been seen since the tasting!

The Marmite smooth peanut butter keeps its original flavour but with the richness of the peanut butter.

The nut butter has added peanut oil which may result in oil separation so give it a good mix before you spread it on your toast.

#9 Meridian Pecan Butter, £5.99

Meridian has been in the natural nut butter game for some time and their range has grown tremendously with all sorts of nut and seed butters. From the wide selection we have chosen the pecan nut butter.

Per 100g serving:

758 Calories
74.3g of Fat
9.8g of Protein
0.0g of Salt
5g of Fibre

Meridian don’t use palm oil in their products similar to other natural nut butters so oil separation is natural, you’ll need to give it a good stir before you eat it.

The pecan butter appears to be extra crunchy with many of the pecan nuts still present. The naturally occurring sugars provide enough sweetness that it ‘tastes like a tart.’

Available at Ocado.

#10 Nutcessity Gingerbread Almond, £5.99

This one is for those of you looking for a peanut free nut butter that has interesting and rich flavour.

Per 100g serving:

565 Calories
48g of Fat
16.7g of Protein
0.15g of Salt
11.8g of Fibre

A one man band Mike Duckworthn began Nutcessity in 2016.

He had been making all of his nut butters himself from home including jarring and labelling from August 2016 to January 2020.

Having been diagnosed with a peanut allergy himself, Mike set out on a journey to make products that ‘taste lush and do your body good.’

With a smooth texture the taste of gingerbread with the almond butter combo ‘brings memories of Christmas.’

If your a fan of gingerbread you won’t be able to get enough of this. This nut butter also includes apricots to naturally sweeten the spread.

#11 Manilife Deep Roast Crunchy Peanut Butter, £3.79

For serious peanut butter lovers this deep roast peanut butter is perfect for you. With 99 percent Hi-oleic peanuts and 0.9 percent sea salt this nut butter is simplicity at its finest.

A 15g serving has:

92 Calories
7.6g of Fat
4g of Protein
1.4g of Fibre
0.1g of Salt

The oil separation in the peanut butter may cause the roasted peanuts to float to the surface so make sure to give it a nice stir so that all the oil and peanuts are fully incorporated.

When it comes to flavour, Manilife packs a punch with the deep roasted high-oleic peanuts.

The amount of nut and seed butters out there can be overwhelming so for a hassle free peanut butter that tastes good Manilife is our choice.

Like many natural peanut butters, Manilife includes high-oleic peanuts which contain oleic acid. It basically reduces the amount of bad cholesterol you have whilst boosting your levels of good cholesterol.

We have crowned Manilife deep roast crunch peanut butter that is the most moreish.

#12 Daylesford Organic 3 Seed Butter, £5.29

Why limit yourself to one seed butter when you could have Daylefore’s 3 seed butter.

Per 100g serving:

609 Calories
48g of Fat
34.7g of Protein
0.1g of Salt
7g of Fibre

Daylesford is one of the most sustainable organic farms in the UK. They make sure that their produce is ethically sourced and in harmony with the environment.

The 3 seed butter is handmade on their farm in Cotswolds with their packaging is made up of 60 percent recycled glass and is vegan friendly.

The blend of the seed butter complements each other without being overpowering and many commented on how ‘creamy’ the consistency was even though no oil has been added to the spread.

Available at Ocado.

#13 Pariani Sicilian Pistachio Paste, £13.95

Royalty in the form of the nut butter with this pistachio paste.

Per 100g serving:

608 Calories
56g of Fat
18g of Protein
0g of Salt

Pariani is a family business that began around 2010.

They aim to create ‘unusual ingredients and products, to satisfy even the most demanding palates’ and the Pistachio Paste has definitely satisfied a craving that I didn’t even know I had.

The spread has a smooth yet velvety consistency with bold flavour of pistachios. A pistachio hater commented that ‘the sweetness in the paste makes it pleasant and it would go really nice with a bowl of ice cream.’

#14 Profusion Hemp Crunchy Peanut Butter, £4.29

Hemp is everywhere from skin care to protein powders, so why not put it in a peanut butter?

Per 100g serving:

578 Calories
47g of Fat
25g of Protein
0.04g of Salt
11g of Fibre

An unexpected candidate, the hemp butter was ‘salty but you can definitely taste the hemp’.

The consistency of the nut butter is quite thick but will loosen up a bit when you mix in the oil that has separated.

Available at Ocado.

#15 Sun & Seed, Organic Apricot Kernel Butter £5.99

Sun and seed began in 2004, on a small family farm.Their ingredients are of the finest quality, ethically grown nuts, seeds and fruits.

Per 100g serving:

626 Calories
52g of Fat
23g of Protein
0g of Salt
11g of Fibre

They work with growers whose organic farming methods have a minimal environmental impact.

The nut butter has a very subtle almond-like taste which makes this nut butter a great alternative to almond butter. The apricot kernel butter is smooth in texture as it has been stone-ground which keeps the nutritional goodness in the food.

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This low impact exercise for balance and coordination can be done in under 7 minutes

Posted on August 12, 2020 | by Will Coddington

Need help with balance and coordination? This low impact exercise video from celebrity trainer Svava Sigbertsdottir will aid your mobility in under seven minutes

Balance and coordination is a skill we use every single day, without even realising it.

As we age or when we suffer an injury, balance and coordination becomes difficult, which leads us to realise how we should be focusing on not just our fitness and strength but our mobility too.

Your balance and coordination plays a key part in many daily activities, which is why mobility training is one of the first things people focus on during rehabilitation from injury.

During the ageing process in particular our balance and coordination tends to slowly worsen, but this can be tackled by simply applying a few minutes into your day to perform a series of low impact exercises that focus on developing balance and coordination.

Svava recommends doing the workout below once a day.

Try this mobility workout for balance and coordination

Celebrity trainer Svava Sigbertsdottir has put together five simple exercises that can be done in the comfort of your home or even at the office – all you need is a chair and yourself.

This workout can be done in under seven minutes, making it suitable for anyone with a busy lifestyle.

Svava’s book The Viking Method is available to buy now on Amazon.

Plus, Svava and her mother have created and launched their new Mobility
Cards after discovering that there is a group of people who are not being taken care of – the over 60s.

The older you get, the more important it is that you exercise your body. Exercise can be daunting, especially as we mature. You might have more aches and pains or lack confidence in your body and strength.

If this is the case, Svava’s Mobility Cards, £14.99 are a secret weapon – simple, need no equipment or gadgets and can be followed anywhere, by anyone.

A complete, scientifically-designed, age-appropriate plan to help you take care of your physical health from top to toe. Functionality, strength, balance, co-ordination, flexibility.

For more information head over to themobilitycards.co.uk

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Online dating? 5 red flags to watch out for

Posted on August 11, 2020 | by Healthista

Youtuber Brittani Louise Taylor, experienced an ‘unhappily ever after’ as a result of looking for a partner online. She shares her insight into online dating and reveals five red flags to watch out for

Rewind to March 23rd 2020 – Boris announced the UK would be going into lockdown. This meant restaurants, bars, nightclubs, theatres and cinemas would be closed for months.

This sparked concern among many: where would we spend our Friday evenings if the pubs were closed? When would we be able to go out for our favourite meal again with our friends?

But what we didn’t give much initial thought to was how lockdown would impact our love lives. When reality finally hit, single folk everywhere found themselves in dating limbo. How do you date if you can’t even go outside and meet people?

All we can say is thank the LORD for technology.

Tinder users made 3 billion swipes worldwide on Sunday 29 March

Zoom, Facetime, Skype and social media meant it was possible for us all to stay connected with our loved ones throughout the turbulent time.

It also meant dating wasn’t completely dead in the water.

Indeed, Tinder users made 3 billion swipes worldwide on Sunday 29 March, the most the app has ever recorded in a single day.

With dating apps urging people to ‘date from home’ using their video calling features, platforms such as eHarmony, OKCupid and Match reported a big rise in video dating.

Although this made it possible to get to know someone, it’s safe to say that online dating still has its drawbacks where trust is concerned.

If you can’t physically meet someone how can you trust they are everything they claim to be?

Youtuber Brittani Louise Taylor, 35, found herself in an abusive relationship with her ex Milos Mihajlovic, after one Tinder match progressed into a manipulative relationship built on lies and greed.

https://www.instagram.com/p/BralqpWhrip/

For almost two years, she was controlled by a man she had met online who was both verbally and physically abusive during their relationship.

Indeed, one in four women and one in four men will experience some form of domestic violence in their lifetime, and Taylor unluckily found herself in that 25 per cent.

Revealing that she wouldn’t have wished the pain and manipulation she experienced on her worst enemy, Taylor shares with us her five red flags she wish she had known before she ‘swiped right’….

Online dating red flag #1 Unclear photos

If you’re swiping through and find a profile with very few photos, blurry photos, or pictures that look like they’re from Google, it may not actually be the person behind the screen.

‘I am not saying ‘don’t swipe right’ because some people really do just lack a decent selfie or group shot, but just be aware that they may not be what they seem,’ said Taylor.

Proceed with caution.

Online dating red flag #2 Sexual advances from the start

You get a notification that you have a new match, such a thrill. Now what? Do you hope they message you first? Maybe they do, but maybe it’s not exactly the message you were hoping for.

‘You might be just looking for a hookup, nothing wrong with that, but the level of respect shown from the start is a good indication of how you will be treated if dating progresses to a relationship’, said Taylor.

A light-hearted pickup line can be nice, but making sexually suggestive jokes or comments from the outset can suggest bad intentions early on.

Online dating red flag #3 ‘Can we meet somewhere private?’

When meeting your online match for the first time, it’s a good idea to meet in a well-lit public venue.

‘The ideal date is the middle of the day at a coffee shop’, shared Taylor. She also suggests a busy restaurant, mall or a bowling alley.

Drive separate cars and don’t drive straight home afterwards. Notify your loved ones of your plans before leaving and consider sharing your location with someone you trust.

Tell them your exact plans and ask them to check on you later in the evening, it’s better to be safe than sorry.

Online dating red flag #4 Aggressively clingy

Is he constantly messaging you? Does he send multiple messages when you don’t reply? Do they need financial or emotional support?

‘If you get this vibe, proceed with caution,’ Taylor advises. Love at first sight is very rare. If you’re sensing dangerous vibes from the beginning, stay vigilant and trust your instincts – your body may be telling you something isn’t right.

Online dating red flag #5 Can’t stop talking about their successes

On Mihajlovic’s Tinder profile, he claimed to be a doctor and a professional tennis player from Europe and on their first date, he was trying to impress Taylor with his ‘wealth’, mentioning the large amount of money he had, his family’s companies, his occupation as a doctor and the yacht his family owned.

At the time, Taylor does remember feeling uncomfortable that he was openly bragging about his money and sucesses, but didn’t think too much into it.

After their break up, Taylor learnt that these were all lies. Mihajlovic had artfully created them all.

Taylor recommends becoming your own private investigator

Taylor even reached out to the hospital Mihajlovic claimed he had worked at and found out that he went to his first shift, got his identification card and never went back. He even posted the ‘job’ online and received congratulations on his social media channels.

Because of this experience, Taylor recommends becoming your own private investigator. If something doesn’t add up, fact check for yourself – it’s not stalking it’s doing your research.

Look on Facebook, Instagram, LinkedIn, Google, etc. Reach out to people who can verify what their saying. It’s worth it to research now rather than be sorry later.

‘Oh and remener, when people have a certain level of confidence, they don’t need to prove anything. So when someone is trying to hook you right away, or bribe you with statistics and words, there’s something weird there,’ explains Taylor.

‘If it’s too good to be true, a lot of times it is’.

So, should we stop online dating?

Not necessarily. Online dating success stories aren’t uncommon. In fact, ‘By the year 2040, 70 per cent of relationships will be able to attribute their coming-together to either online dating or online communication’, according to eHarmony UK.

Despite Taylor’s own online dating experience not ending well, she says, ‘I would 100 per cent recommend online dating. There is nothing wrong with it, especially with how busy our culture has become. My only wish is that when searching for love I want everyone to be careful, go slow, and fact check. Make sure they are who they say they are.

Your safety should be your number one priority

‘I want to change the stigma, I want people to be vocal and I want people who commit domestic violence (both physically and mentally) to be held accountable,’ adds Taylor.

The bottom line? If you do come across a red flag – run.

‘No matter how attractive, smart, successful the person appears to be, if something seems off, end it and move on’, says Taylor.

‘Your safety should be your number one priority, don’t let one fish in a big sea put you in potential danger’.

Don’t settle

You will meet someone when you least expect it. Remind yourself of things you value in a partner and stick with it. Taylor says it’s better to be alone than with the wrong person. Don’t settle for someone who is ‘good enough’.

‘I talked myself into my last relationship, and talked myself into staying when warning sign after warning sign popped up. Love goggles are hard, but you still have to be rational and understand that what you see is what you get’, said Taylor.

‘At the end of the day we are all just looking for a best friend to spend our lives with. If it was easy, it wouldn’t be worth it’.

Brittani Louise Taylor is an actress, artist, influencer, and the author of A Sucky Love Story: Overcoming Unhappily Ever after, available to buy on Amazon in the US and in the UK.

Dehydration symptoms? 5 signs you aren’t drinking enough water

Posted on August 10, 2020 | by Healthista

With the heatwave in full swing, dehydration symptoms are imminent. Doctor Naomi Newman-Beinart gives us the lowdown on the importance of H2O and why we should be drinking more of it

It is sweltering in the U.K. right now and we are not a country that is prepared for this kind of heat. Am I right?

You would imagine that many of us are spending these summer days fanning ourselves and reaching for a cool drink to stay hydrated, but did you know that recent research found that 90 percent of people in the UK are not drinking the NHS recommended six to eight glasses (around 1.5 litres) of fluids per day?

90 percent of people in the UK are not drinking the NHS recommended six to eight glasses

The NHS recommend that we should actually increase this amount in the hotter weather or when exercising, but shockingly, some Brits are still only drinking 250ml of water per day.

What are we drinking instead?

Tea, coffee, fizzy drinks and juice are firm favourites. But tea and coffee are classed as diuretics because they make the body produce urine more quickly than other drinks. Plus, fizzy drinks and juices can be high in sugar, which can cause tooth damage and weight gain.

These drinks are fine in moderation and as part of a healthy and balanced diet, but they are no substitute for the elixir of life – water.

Two-thirds of your body is made up of water

Two-thirds of your body is made up of water so it’s pretty clear that nothing beats water when it comes to hydration, and as an added bonus, water won’t damage your teeth (or your bank account) or cause you to pile on the pounds.

Does pH matter?

Drinking water should be an important part of your day, especially in hot weather or if you are exercising.

Tap water is free and available almost everywhere, so take advantage of it and keep a water bottle with you whenever you can.

If you don’t like the taste of tap water – many people don’t – then another option is bottled still or sparkling water. This is obviously not as cheap as tap water, but some people prefer the taste of spring water, and it’s still a healthier option than other drinks out there such as tea, coffee and fizzy drinks.

In the UK, you will find that your local tap water is around pH7 (neutral), with slight variations depending on area and mineral content. Soft drinks, coffee and juices are more acidic at around pH3.5 to 5.

A 2016 study comparing hydration after exercise found that those drinking alkaline water had lower blood viscosity (meaning the thickness and stickiness of your blood) than those drinking standard water, which suggests that alkaline water provides better hydration than neutral pH water.

So other than tap water, where can you get water with a higher pH level? You can now buy Actiph water, which is ionised and alkaline with pH9, perfect for those who live an active lifestyle, as the higher pH will ensure they are hydrated effectively.

Most importantly, water is the most simple solution to numerous woes, including low energy and mood, lack of focus and concentration, fatigue and a lack of motivation during exercise.

So, if you’re thinking about reaching for your fourth cup of coffee or fizzy drink of the day, don’t drink it until you have checked out these the below five signs that you may not be drinking the recommended amount of water per day:

#1 Headaches

Drinking enough water has been shown to improve mild headaches, so surely it is worth remembering to hydrate to avoid a headache?

#2 Difficulty concentrating

Being dehydrated can make it hard to focus, making work and home life much harder work than they need to be. Reaching for a bottle of water is an easy fix for this.

#3 Low energy and low mood

Even mild dehydration can make you feel low in every way. It might be hard to motivate yourself to drink water when you’re feeling low.

So keep a bottle of water next to you as a reminder to take a sip every now and again.

#4 Constipation

Drinking water is one of the easiest remedies for constipation. You may need more fibre and exercise, but always start with the simplest solution – you never know, it may be just what the doctor ordered…

#5 Exercise is more difficult than usual

Research shows that losing 2% of your body’s water can make you feel more fatigued and less motivated during and after exercise.

Don’t forget that you may need to up your water intake when exercising, especially in hot weather.

Have a glass of water as your first drink each morning

How can you make drinking water more exciting?

Some people just don’t like water and others just forget to drink it. So, what can you do to make sure that you are staying hydrated?

You need to get into the habit of sipping water throughout the day and once it becomes part of your routine, it will seem like a normal part of your daily life.

Try any of these ideas below to help you increase the amount of water you drink and stay hydrated:

1. Have a glass of water as your first drink each morning. If you are a fan of an early morning workout, try sipping on Actiph pH9 water – it’s shown to hydrate faster and ideal for people who struggle to drink enough water.

2. Top up on hydrating herbal tea. Unlike black tea or coffee that act as a diuretic (causing further dehydration) tea bags made with herbs, flowers and fruits, such as berry, spearmint or chamomile that are added to hot water make the water taste great and are good for your health and hydration.

If you want a healthy fruity sugar free drink, try infusing Pukka Blackcurrant Beauty either and drink either hot or cold.

3. Get fruity. If you don’t like the taste of water, add slices of lemon, orange or lime to jazz it up.

4. Again, if you don’t like the taste of plain water, go sparkling. It can be hard for people to get enough water, but it is essential to keeping the body functioning properly – almost all of the major body systems depend on water to function.

For those who find it a chore or feel plain water can be a bit boring, fizzing up your tap water using SodaStream’s sparkling water makers is a great way to make getting your fluid fix a bit more exciting.

5. Don’t forget to hydrate. Set a reminder on your phone so that you are prompted to drink water at certain times of the day.

6. Get juicing. Vegetables and fruits such as cucumber, watermelon carrots are delicious when made into a fresh juice, and also really good to boost your vitamin and mineral intake.

Fruits and vegetables also contain water, so consuming them fresh or whole will up your hydration.

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5 protein-packed vegan recipes we’re loving from Gaz Oakley’s new cookbook

Posted on August 7, 2020 | by Olivia Hartland-Robbins

Looking for vegan recipes high in protein? Healthista shares five of their favourite protein-packed recipes from Gaz Oakley’s new cookbook Plants Only Kitchen

Contrary to popular belief vegan recipes are actually pretty straight-forward and can be filled to the brim with protein.

Tofu, tempeh, lentils, chickpeas, beans, oats and quinoa are all examples of vegan friendly foods that are jam packed with protein.

Young chef Gaz Oakley started Avant-Garde Vegan on Instagram in 2016. Since then he has amassed an estimated 1.4 million followed across YouTube, Instagram and Twitter.

https://www.instagram.com/p/B_0QgnTnczh/

Following the success of his first two books, Vegan 100 and Vegan Christmas, Gaz has released his third book Plants Only Kitchen with the aim to create tasty recipes that are simple to make.

The recipes include protein-packed options as well as gluten-free options that can be made as quickly as 15 minutes.

So without further ado, Healthista wanted to share our five top picks of protein-packed vegan recipes from Gaz Oakley’s new cookbook. Happy vegan cooking…

Protein-packed vegan recipes #1 BBQ Black Bean Burger

Serves 4

Cooks in 45 mins

Difficulty 5/10

Ingredients:

5 spring onions (scallions), roughly chopped
1 red (bell) pepper, roughly chopped
8 shiitake mushrooms, roughly chopped
olive oil, for frying
1 x 400-g (14-oz) can chickpeas (garbanzos), drained and rinsed
1 x 400-g (14-oz) can black beans, drained and rinsed
3 tbsp shelled hemp seeds (optional)
handful of chopped fresh coriander (cilantro)
3 tbsp BBQ sauce
zest and juice of 1 lime
2 tsp sea salt
2 tsp black pepper
5 tbsp buckwheat flour, plus extra for dusting

To garnish:

4 toasted burger buns
lettuce
fried Plantains
cress
tomatoes
BBQ sauce
crispy fried onions

Method:

1. Preheat your oven to 180°C (350°F) and line a baking sheet with greaseproof paper.

2. Add the spring onions (scallions), red (bell) pepper and mushrooms to your blender, then blitz until everything is finely chopped. Alternatively, you can just finely chop everything by hand.

3. Heat a large non-stick frying pan (skillet) over a low heat, add a little oil, then when hot, add the chopped vegetable mixture. Sauté everything for 2–3 minutes, or until softened.

4. Meanwhile, put the drained chickpeas (garbanzos) and black beans into a mixing bowl and give them a pat dry with kitchen paper as best as you can.

5. Add the chickpeas and beans to the blender with the sautéed vegetable mixture, as well as the hemp seeds, coriander (cilantro), BBQ sauce, lime zest and juice and seasoning. IMPORTANT! Pulse the blender no more than 3 times, if you overblend you will turn the mixture into a purée, resulting in mushy burgers.

6. Once pulsed, put the mixture into a mixing bowl and add the flour. Using your hands, lightly work the mixture together. Again, if you overmix you’re going to have a mushy burger, so gently work it together.

7. Add a little more flour if your mixture feels too wet; if not go ahead and form the mixture into patties. You should get about 4 burgers. Lightly flour your hands in-between forming each burger.

8. Once you’ve formed your burgers, place them onto the lined baking sheet. You can bake them immediately if you like, but I prefer to get them golden in the pan first. Add a touch of oil to a non-stick pan placed over a medium heat and fry the burgers on each side for 2–3 minutes.

9. Once coloured nicely, place the burgers back onto the tray, then bake in the oven for 15 minutes.

10. Prepare your garnishes while the burgers are in the oven.

11. Serve the burgers in a toasted bun with lettuce, fried plantains, cress, tomatoes, some extra BBQ sauce and crispy fried onions.

Protein-packed vegan recipes #2 Simple Lentil Spaghetti Bolognese

Serves 4

Cooks in 45 Mins

Difficulty 3/10

Ingredients:

1 large onion, roughly chopped
2 celery sticks, roughly chopped
6 garlic cloves
1 carrot, roughly chopped
2 tbsp vegetable oil
1 tbsp dried mixed herbs
4 tbsp tomato purée
1 tsp sea salt
1 tsp cracked black pepper
1 tbsp miso paste
2 x 400g (14oz) cans chopped tomatoes
240ml (1 cup) vegan-friendly red wine
2 x 400-g (14-oz) cans cooked green lentils, drained

For the ‘parmesan’ topping:

3 tbsp toasted flaked almonds
3 tbsp nutritional yeast

Serve with:

400g (14oz) spelt spaghetti or other egg-free pasta, cooked according to packet instructions
fresh basil leaves

Generally, dried pasta is egg-free, so vegan-friendly, but be sure to check the packaging. Choosing wholewheat or spelt options will make a pasta dish more nutritious.

Method:

1. Add the onion, celery, garlic and carrot to a blender and blitz until everything is finely chopped.

2. Place a large saucepan over a medium heat. Add the oil to the pan, followed by the blitzed vegetables. Sauté for 4–5 minutes or until softened, then add the mixed herbs, tomato purée and seasoning.

3. Cook for a couple of minutes before adding the miso, chopped tomatoes and wine. Turn the heat down to low and place a lid on the pan. Allow the sauce to simmer away for 20 minutes.

4. Add the lentils, and cook for a further 5 minutes.

5. Meanwhile, to make the ‘parmesan’ topping, blitz together the toasted almonds with the nutritional yeast until the mixture resembles a fine crumb.

6. Serve the Bolognese with spaghetti, a sprinkle of the ‘parmesan’ topping and some fresh basil.

Protein-packed vegan recipes #3 Tempeh Bacon Bagels

Tempeh is one of my favourite vegan protein sources, try to find an organic version if you can.

Tempeh is made from fermented soy beans, and because the whole bean is used, the protein content is high and the flavour is maximized. This quick ‘bacon’ glaze will take your tempeh to the next level.

Serves 2

Cooks in 15 mins

Difficulty 3/10

Ingredients:

vegetable oil, for frying
1 x 200-g (7-oz) block of tempeh, thinly sliced widthways
12 cherry tomatoes, on the vine

For the sticky glaze:

2 tbsp maple syrup
2 drops of liquid smoke (optional) 1/4 tsp smoked paprika
1 tbsp soy sauce or tamari

Serve with:

4 wholemeal bagels, toasted fresh spinach leaves
vegan cream cheese
tomato ketchup
sprinkling of mixed seeds

Method:

1. Mix together the glaze ingredients in a small bowl.

2. Place a non-stick frying pan (skillet) over a medium heat. Add a little oil, followed by the tempeh slices. Cook the tempeh for 3 minutes on each side, brushing with the glaze on both sides.

3. Once the tempeh bacon is caramelized and sticky, remove from the pan and set the slices aside to crisp up.

4. Give the pan a quick wipe with kitchen paper before adding a touch more oil, then the cherry tomatoes. Just let them slightly blister in the pan for a couple of minutes.

5. Serve the tempeh bacon in toasted wholemeal bagels with the blistered tomatoes, some fresh spinach, vegan cream cheese, ketchup and a sprinkling of mixed seeds.

Note: Liquid smoke is a great flavour enhancer. It adds a rich BBQ, smoky flavour to dishes.

Protein-packed vegan recipes #4 My Dad’s Potato Chilli Bake

My dad’s go-to vegan bake really reminds me of home and my family – I had to include it. It’s a protein-packed dish that can also be served for meal prep.

Serves 4

Cooks in 90 mins

Difficulty 5/10

Ingredients:

1 tbsp olive oil
1 red onion, finely chopped
4 garlic cloves, minced
2 carrots, finely chopped
1 green chilli, finely chopped
2 tsp ground cumin
1 tsp ground cinnamon
1 tsp paprika
2 tsp oregano
2 tsp sea salt
1 tsp cracked black pepper
2 tbsp tomato purée
1 x 400-g (14-oz) can chopped tomatoes
240ml (1 cup) vegetable stock
1 x 400-g (14-oz) can cannellini beans, drained and rinsed
1 x 400-g (14-oz) can red kidney beans, drained and rinsed
1 medium Maris Piper potatoes, sliced into very thin discs
1 courgette (zucchini), thinly sliced
3 tomatoes, thinly sliced

To serve:

steamed greens

Method:

1. Place a large flameproof casserole dish over a medium heat and add the oil. When hot, add the onion, garlic, carrot and chilli. Sweat this mixture for 3–4 minutes.

2. Add the cumin, cinnamon, paprika, oregano and seasoning to the dish and cook for a couple more minutes.

3. Add the tomato purée, chopped tomatoes and the vegetable stock, bring the liquid to a simmer, then add the beans and give everything a good stir.

4. Let the chilli bubble away for 20 minutes. Meanwhile preheat your oven to 180°C (350°F).

5. After 20 minutes of cooking the chilli, turn the heat off.

6. Carefully layer the potato, courgette (zucchini) and tomato slices on top of the chilli, alternating between the three and overlapping each slice. Once you’ve covered the entire top of the chilli, pop the lid on the dish or cover it with foil.

7. Pop the chilli into the oven for 45 minutes. After 30 minutes, remove the lid or the foil.

8. After a total of 45 minutes in the oven, remove the chilli bake. It should be golden and the potato slices should be a little crisp on top.

9. Serve with some lovely steamed greens.

Protein-packed vegan recipes #5 Peanut-Crusted Tofu Bites

Jazz up your tofu by encrusting it in miso and peanuts. The fillets can be served with a dipping sauce as a snack or as part of a meal. They go great with rice or noodles. Make sure you use an extra-firm tofu for real meatiness.

Serves 4

Cooks in 60 mins

Difficulty 5/10

Ingredients:

2 x 280-g (10-oz) blocks of extra-firm tofu
2 tbsp smooth peanut butter
2 tbsp soy sauce or tamari
juice of 1 lime
pinch dried chilli flakes
1/2 tsp dried garlic
75g (3/4 cup) shelled roasted peanuts, blitzed to a crumb

Serve with:

side salad
dipping sauce of your choice

Method:

1. First up, drain and pat dry the tofu using kitchen paper. Cut the blocks into slices.

2. Mix together the peanut butter, soy sauce or tamari, lime juice, chilli flakes and dried garlic.

3. Using a pastry brush, brush the peanut butter mix over each piece of tofu. If your mix isn’t brushable, add a couple of tablespoons of water.

4. Once the tofu blocks are coated, individually dip each piece into the peanut crumb and make sure they are nicely coated.

5. Once you’ve coated all of the tofu, place the pieces onto a baking sheet lined with greaseproof paper.

6. Place the tray into your freezer for 20 minutes and preheat your oven to 180°C (350°F).

7. Remove the tofu from the freezer. Place a dry non-stick frying pan (skillet) over a medium heat and, when hot, lightly colour the coated tofu for around 2 minutes on each side.

8. Once golden, place the tofu back onto the baking sheet and then into your preheated oven for 15 minutes.

9. Serve your peanut-crusted tofu with a side salad and dipping sauce of your choice. I like to use Sriracha.

Gaz Oakley is passionate about vegan cooking after becoming a chef at the age of 15. Inspired by a healthier lifestyle he decided to change his diet and go vegan.

Using the techniques he learned working as a professional chef, he started creating innovative vegan dishes.

His Instagram and YouTube Channel (@avantgardevegan) has been phenomenally successful.

His third book Plants Only Kitchen is available to buy now.

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8 challenges long distance relationships face and how to overcome them

Posted on August 6, 2020 | by Maddelynne Parker

Long distance relationships may seem easier to handle these days thanks to advances in technology, but challenges still arise. Author Milena Nguyen, shares her tips on a healthy long distance relationship

Improvements in technology like texting, video chat and something as simple as the internet has helped create a world where long distance relationships (LDRS) are easier to manage.

Despite this, there is still the common misconception in society that long distance couples are less likely to last than geographically close couples.

These beliefs are especially common when it comes to trying to establish intimacy in a new relationship. Regardless, LDRs are a relationship in and of itself, which means that it can even have its own benefits that geographically close couples might be missing out on.

In 2013, the Journal of Communication published a study that argued this case. It found that ‘Long distance romantic relationships are of equal or even more trust and satisfaction than their geographically close counterparts.’

LDR couples self-disclose more and create better intimacy perceptions

It even goes on to say that LDR couples self-disclose more and create better intimacy perceptions over various interpersonal media, like Skype and Twitter, unlike their geographically close counter parts.

Therefore, long distance relationships aren’t as impossible as some people might make them out to be.

It’s no lie though, that maintaining a LDR can be harder than a geographically close relationship. Not only is living a distance apart a challenge, but this distance creates more challenges in other various areas of the relationship.

How do you keep a deep connection with your partner that lives five thousand miles away? How much time is too long before you see each other in person again? How does sex even work when they live in another country?

Thankfully, we’ve asked these questions to a long distance relationship expert for you.

Milena Nguyen lives in Singapore and has spent 10 years of her life in three different long distance relationships.

The first two left her broken and disappointed. At one point she even wished away love. ‘Love was not for me,’ she said. ‘I made a vow that I would never ever get married.’

A few years later she met her Brazilian husband at a conference in Russia. They’ve been married since 2016 and lived four years apart in six different countries before tying the knot.

With her own experiences, Nguyen has taken it upon herself to work with and coach other women in long distance relationships to empower them and teach them to to deeply care for their relationships.

She has since written a book, 10,000 Miles for Love: Turn Long-Distance Relationships into Long-Lasting Love, that coaches readers on what makes a long distance relationship work and how to patch up any problems that may arise.

Here are 8 common challenges long distance relationships face…

#1 I’ve never been in an LDR before, what should I do first?

‘What I try to help people get is that a long distance relationship is a relationship first of all,’ says Nguyen. The only defining difference between an LDR and a geographically close relationship is the fact that you both don’t live in the same area, whether that be 60 miles apart or more.

‘You want to take care of all parts of your relationship — your connection, your trust, your understanding of each other.’

First, you want to build a foundation like any other relationship so that you can communicate and overcome the challenge of your distance apart. This might mean being more open during communication with your partner and working harder to build that trust.

If you find it difficult to create a solid foundation with your partner then you might want to share with them how you’re feeling and work together on how to fix these issues.

#2 How often should I travel to see my partner?

One of the most popular questions LDR couples have for Nguyen is determining how much time is too much to be apart from one another.

According to her, three months is the perfect amount of time, but some could even make it to six. Nguyen suggests nothing over six months because then you increase the chances of losing the physical connections you’ve built between yourselves.

Travelling also gives you and your partner a chance to take your relationship to the next level.

#3 How should I plan on keeping up on communication with my partner?

‘The most common pitfall is not knowing how to establish a rhythm of communication,’ says Nguyen.

This means that you and your partner must establish a consistent time to talk. It can be something like talking every night before bed or every morning before work. Nguyen recommends talking every day to catch up with your partner.

She says that you don’t have to talk for hours and hours every time, but by calling daily you both will feel more connected in each other’s lives. When this rhythm breaks, both partners may begin to feel separated from the other.

This might intensify one’s longing for closeness and can potentially cause problems in other areas of the relationship.

#4 Should I be worried that our phone calls only last ten minutes sometimes?

It’s not about the length of the time between calls when it comes to determining if your relationship and communication need work. Instead, Nguyen says it’s all about the calls themselves.

It’s completely normal to bounce back and forth between phone calls lasting from an hour to just a ten minute catch up. If you’re only asking your partner about their daily events and find the conversation dying out every time, then this is a sign of a communication pitfall.

It’s through communication that LDR couples must rely on to keep their relationship strong. You might have to spice things up when Skyping to create deeper connections with each other, something that geographic couples receive naturally by being together.

‘There’s no point in talking if there’s no connections made,’ says Nguyen.

#5 What should I do if our conversations become repetitive and boring?

You can always do the usual, ‘How was your day? What did you do?’ bit, but after make sure to keep the conversation going by asking deeper questions, says Nguyen.

If you’re not having deep conversations the relationship increases its risk of fizzling out. If you don’t know what deep questions to ask, she suggests to Google ‘100 questions to ask your partner’ or find books that help couples find out more about each other.

Don’t be embarrassed by this because it will show your partner just how important your relationship is. On top of this, when asking questions, Nguyen reminds you to remember to be silent and listen to your partner’s answer.

‘A lot of time we just talk so much and we don’t receive fully what the other person was trying to say. The person doesn’t feel heard and seen, and therefore there’s no connection.’

It’s key in an long distance relationship to not only create a deep and meaningful communication environment, but to hear out your partner as much as you want them to hear you.

#6 How do I share my emotions with my partner when I’m upset?

‘First of all never ever argue and get into complicated conversation with messages,’ says Nguyen. Things can be easily miscommunicated when texting or emailing your partner over serious issues.

Instead, opt for video chat, or a phone call if it’s an emergency. But before talking to your partner Nguyen suggests writing your feelings out in a journal.

‘Journaling is such a great way for you to digest your emotions. You don’t want to come to your partner trying to communicate something that you don’t even understand yourself.’

After this, she suggests to communicate the problem as how you feel to keep from blaming anyone. You can start by saying something like, ‘I have something that I want to share, and I want to share this with you not to blame you. I’m sharing this just because I love our relationship so much and I care about it. I want to make it work.’

If your partner doesn’t want to have a serious conversation at the time, Nguyen says to try not to take it personally because it’s important that both sides are comfortable and aware of the type of conversation that needs to happen.

In this case especially, she argues that you want to connect your feelings to your needs. This way your partner understands the issue as something very important to you that needs fixed, and not something they might be accidentally or purposefully trying to do.

‘If you’re very clear about how you feel and that this is what you need, they would consider and they would make change,’ says Nguyen.

#7 How can I still have sex while in an LDR?

‘Masturbation is a really great thing,’ says Nguyen. But sometimes it isn’t enough. Before trying anything over video, Nguyen suggests texting your partner at the same time you are both masturbating. It’s one of the most common types of sex LDR couples take part in.

You can use this opportunity to try sending still pictures only of your sexy body parts that don’t have any identifying features of you. This would mean to start by keeping your face out of the images until you both decide that’s something you want to do.

Nguyen suggests that you also want to have complete confidence in your partner and your relationship when it comes to cyber-sex. Some couples find video sex to be more rewarding than sexting and masturbation, but also be aware that it’s also something that requires a bit of caution.

‘Just make sure that whoever you do it with you have confidence in.’ Nguyen wants you to be aware of any possible consequences whenever trying anything over video. Someone could be recording the video without you knowing or using you and your relationship for video sex only.

#8 I want to try cyber-sex, how do I ask my partner?

Nguyen says to ‘start exploring your desire by yourself.’ With long distance, it’s more about creating a deeper sense of intimacy than the ‘bang, bang,’ she says.

If you can’t bring it up directly with your partner, Nguyen suggests starting by expressing yourself. This might mean showing up to video chats with your hair done, a sexy tank top on or just act sexy when talking.

Then, simply just bring it up by saying something like, ‘I’ve been missing you, I really miss your body.’ Sex is spontaneous. She says to let it arise from there and happen as it may. ‘In most cases the partner will be thrilled.’

You can find more tips in Milena Nguyen’s book on Amazon and about Milena on her website milenanguyen.com.

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#1 I’ve never been in an LDR before, what should I do first?

#2 How often should I travel to see my partner?

#3 How should I plan on keeping up on communication with my partner?

#4 Should I be worried that our phone calls only last ten minutes sometimes?

#5 What should I do if our conversations become repetitive and boring?

#6 How do I share my emotions with my partner when I’m upset?

#7 How can I still have sex while in an LDR?

#8 I want to try cyber-sex, how do I ask my partner?

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