Hi Everyone, Clare here again from The Refillery with 2022s first Eco blog thanks to @lovegorey.

Now that January has well and truly begun, and the “New Year, New Me” resolutions are in full swing, lots of people will be looking at their diet to shed some of the festive mince pies or just trying out new healthy recipes.
At The Refillery, we stock a wide range of organic ingredients that may compliment your goals and you don’t have to buy kilos of them to try them out.

Nuts and Seeds

As a healthy snack, nuts have gotten a bad reputation in the past. Nuts are relatively high in calories, about 73-90% of which are from fat. However, the fat in nuts is mostly the healthy monounsaturated fats, which can help with heart health, reduce inflammation in the body and promote weight loss.
Nuts are full of protein, vitamins and minerals, and have a good crunch, which makes them very satisfying and eating a satisfying snack is important because if you don’t feel full, you’ll just wind up eating more later.
One study published in the British Journal of Nutrition found that people who incorporated nuts into their diet ate less from other sources during the day. That’s part of the reason why even though nuts are high in fat and calories, they are still a good choice for snacking.
In addition to being filling, nuts contain a variety of nutrients and powerful antioxidants.
Walnuts, for example, contain omega-3 fatty acids, which protect the heart. Brazil nuts are high in selenium, which support thyroid function and the immune system. Hazelnuts have the highest amount of folate of any tree nut, which promotes healthy cell growth, and are rich in heart-healthy monounsaturated fats. Almonds are high in the antioxidant vitamin E, which boosts the immune system.
While some nuts are higher in certain nutrients than others, researchers have found that, as a whole, all nuts can help promote good health.
In store we stock Almonds, cashews, pecans, walnuts, hazelnuts & Brazil nuts. Chopped fine and roasted they make a crunchy topping for salad, yogurt or oatmeal, and a flavourful addition to steamed vegetables.
Seeds are often lumped together with nuts when discussing health benefits, with good reason. Seeds contain a surprising amount of nutrients including essential fatty acids like omega-3, protein, fiber and a range of healthy antioxidants.
Hemp seeds, for example, have about 9g of protein in one serving. Chia seeds and flaxseeds have a little more than 6g of protein, 9g of fiber and contain about twice the omega-3 fatty acids of walnuts.
Both raw and roasted seeds are beneficial, however flaxseeds need to be ground in order for your body to absorb the nutrients. You can do this yourself in a coffee grinder, or buy it already ground.
Pumpkin, sunflower, sesame, chia or hemp seeds sprinkled on salad. Chia and flaxseed blend well in smoothies or mixed in oatmeal.

Beans and Legumes

Beans are commonly eaten around the world and are a rich source of fiber and B vitamins and are also a great replacement for meat as a source of vegetarian protein. They have a number of health benefits, including reducing cholesterol, decreasing blood sugar levels and increasing healthy gut bacteria. Many scientific studies have shown that beans and legumes such as chickpeas can help reduce weight, risk factors for heart disease and potentially even the risk of cancer, especially when they replace red meat in the diet. We stock Chickpeas, Lentils, Kidney beans, Black Beans, Pinto Beans, Butterbeans to name a few. Beans and legumes are some of the most underrated foods on the planet. They are excellent sources of dietary fiber, protein, B vitamins and many other important vitamins and minerals.
Not only that, but eating more beans and legumes as a source of protein instead of meat is also environmentally friendly.
Add them to soups, stews and salads, or just eat them on their own for a nutritious vegetarian meal.
So, If you want to add a healthy and sustainable ingredient to your diet this year, drop in and try some out.

See you next time.

Clare @therefillery 2022