0 Cart
Added to Cart
    You have items in your cart
    You have 1 item in your cart
    Total
    Check Out Continue Shopping

    News — healthymealdelivery

    Clever Ways to Reuse Your Wholesomeness Containers

     

    Did you know that our meal containers are recyclable and reusable? We know that recycling is great, but reusing is even better. Reusing is a great way to repurpose something that otherwise would have just been sent to the recycling bin…simply reusing an item can help reduce energy, prevent pollution, and reduce waste all at the same time.

    So, why not preserve the life of your Wholesomeness containers a little bit longer by finding some creative uses to reuse them around your house…we’ve put together a few different ideas below. We hope this list helps to inspire your own repurposing efforts at home!

    1. Start your own seeds

    Our meal containers could make great seed starting containers. Simply drill a few holes in the bottom for drainage, add some soil and some seedlings (e.g. tomatoes) and watch your mini garden grow.

    2. For the artist inside

    Use your Wholesomeness container lids as paint trays to blend colours, or use the containers to keep colours separate. Simply snap on the lid to keep the paint from drying out.

    3. Kids organisation

    If you have kids, you know that simple food containers are soo handy for keeping things organised, contained and out of arms reach. Use them to store the kiddies craft supplies, board game pieces, or electrical cords and chargers. Plus, they’re stackable, lightweight and portable, making organising a breeze.

    4. Ask your local kindergarten, primary school or arts centre

    If you are still in surplus, ask your local community if they need any donations. There are high chances that they do!

    5. Fridge organisation

    Use your Wholesomeness meal containers to hold and organise bits and bobs in your fridge, for example bunches of herbs, blocks of cheese, or small individually wrapped packaged snacks that you need a place to stash them. You could use them to help you plan food rotations, by labelling day 1 to 4. Stick labels on them and stack them up for that Instagram-worthy, organised fridge look! 

    There are lots of other ways to put our containers to good reuse around the house. We hope these clever repurposing ideas have inspired you, or maybe you have some other ideas we have forgotten about! Be sure to let us know 🙂

     

     

     

    Author:
    Lisa Cutforth
    B.Sc Nutrition with Psychology (Dual Degree)
    Consulting Clinical Nutritionist to The Banyans Wellness Retreat
    Owner and Managing Director of Wholesomeness and Wholesomeness-on-Roma

    Eating Seasonally: Spring

    It’s September, which means spring and we can certainly feel the change in climate in sunny Queensland already! After a couple of months of warm, cosy winter stews and soups we’re ready to dive into some of our favourite lighter dishes again.

    Spring means warmer weather, leaves on the trees, flowering plants, and the appearance of fresh, light spring veggies. Spring is all about detoxifying foods that are refreshing and regenerating. They’re light and fresh, like crisp asparagus (a classic spring veggie), beets and green leafy veggies.

    We know that certain fruits and vegetables flourish at certain times of the year, and it’s a good idea to buy seasonal produce however because grocery stores stock just about everything all year round, it’s sometimes easy to forget what’s in season and what’s not. 

    A good tip is to take a walk around your local farmer’s market and see what kinds of produce are available – these will usually be the ones that are in season.

    There are many benefits to eating seasonally.  The food is at its freshest, tastes the best, is best for you, is more sustainable, and is usually cheaper. It also allows us to get back to the roots of local and sustainable eating, by supporting local businesses and our local community as a whole.  

    Seasonal fruits and veggies that have been allowed to fully ripen on the plant and picked at the peak of freshness are better quality and higher in nutrition compared to produce that is picked unripe and then transported to different areas or countries.

    Foods that are harvested in your local area at a certain time are also dealing with the same environmental factors that you are. For example, summer fruits and veggies are often higher in water content (e.g. tomatoes or watermelons), which makes sense given that during summer we are often hot and sweaty and need more hydration from our diet.

    Tomatoes also contain an antioxidant called lycopene which research has shown to be helpful in protecting our skin against the sun’s rays…so it does make sense why tomatoes thrive in warmer weather. Eating local sustainable produce allows for maximum nutrition that is tailored to your local environment.

    Eating foods that are in season gives you the opportunity to appreciate the foods that are available, and allows for more variety in your diet as seasonal foods are constantly shifting – a wonderful cycle that allows you to experience each food.

    We’ve been cooking dishes that feature lots of Spring seasonal veggies the past few weeks, like our one-pot Greek Chicken with Zucchini and Potatoes, and our Roast Fennel with Chickpea Skordalia, Grilled Zucchini and Cherry Tomatoes. 

    What veggies are in season this spring? Print out our handy list of spring seasonal veggies and hang it on your fridge!

     

    How to Boost the Absorption of Curcumin + Immune-Boosting Turmeric Shot Recipe!

     

    Last week we posted an article on turmeric and the healing properties that are associated with its active ingredient, curcumin. We focussed particularly on the potential role of dietary turmeric in cancer prevention (if you haven’t read it yet, click here to be taken to the article). We mentioned briefly at the end of the article that using black pepper with turmeric can enhance the bioavailability of the curcumin, and we wanted to delve into that more here.

    We know that turmeric has been used extensively in Indian and other South Asian cuisines, and has often formed part of a “curry powder blend” alongside other spices and black pepper. These spices are then typically combined with onions and garlic, some sort of protein and vegetables, and a fat such as coconut milk.

    Well, it seems that this traditional style of cooking and ingredient combining is actually beneficial for our health and can help with the absorption of the curcumin compound present in turmeric.

    There is a particular plant in South Asia that was traditionally used to treat asthma, whereby the leaves of the plant were steeped with black peppercorns before using them to make tea. In 1928 scientists investigated this ritual and discovered that adding black pepper actually increased the anti-asthmatic properties of the plants leaves. It was important to note that black pepper didn’t work alone, more so it was the combination of the pepper with the leaves.

    Approximately 5% of black pepper consists of a compound called piperine, which is actually the cause of the strong pungent flavour of pepper. Usually, the liver banishes foreign substances by making them water soluble so that they can be excreted easily. The piperine present in black pepper actually inhibits that process, instead contributing to the increase in absorption of the substance.

    An investigation by scientists in 1998 revealed that taking ¼ tsp of black pepper with curcumin boosted the bioavailability of curcumin by 2000%, and even just a tiny pinch of pepper significantly boosted levels.

    Further findings in the area of curcumin bioavailability have showed that fat can also help to boost absorption. Consuming curcumin as a whole food (fresh as turmeric root or dried and powdered) naturally enhances the bioavailability of curcumin due to the natural oils found in the turmeric. Fat from the turmeric oil helps the curcumin to be directly absorbed into the blood stream and into the lymphatic system.

    However, when curcumin is extracted from turmeric (for example to make supplement capsules), it loses its oils and bioavailability. For this reason, a healthy fat (e.g. some whole nuts or seeds) alongside a curcumin supplement may help to improve the absorption rate.

    If you like to consume your curcumin fresh in the form of turmeric root, then rejoice because turmeric root has all the oils necessary for absorption. Simply combine the turmeric with some black pepper (like in this wellness shot recipe below) and you will truly be harnessing the potential of this amazing golden spice pigment.

    In the Wholesomeness kitchen we love to maximise nutrition, that’s why we often add turmeric and a tiny pinch of black pepper to our vegan protein blends.

     

    Responsible health advice: There is no one size fits all approach to nutrition or the healing properties of food.  If you are unwell please seek professional advice.

    References:
    Gupta, P. K. Prajapati. A clinical review of different formulations of Vasa (Adhatoda vasica) on Tamaka Shwasa (asthma). Ayu. 2010 31(4):520 - 524.
    Shoba, D. Joy, T. Joseph, M. Majeed, R. Rajendran, P. S. Srinivas. Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers. Planta Med. 1998 64(4):353 - 356.
    Anand, A. B. Kunnumakkara, R. A. Newman, B. B. Aggarwal. Bioavailability of curcumin: Problems and promises. Mol. Pharm. 2007 4(6):807 - 818.

     

     

     

    Author:
    Lisa Cutforth
    B.Sc Nutrition with Psychology (Dual Degree)
    Consulting Clinical Nutritionist to The Banyans Wellness Retreat
    Owner and Managing Director of Wholesomeness and Wholesomeness-on-Roma

    The Healing Properties of Turmeric: Could Curcumin Play a Role in Cancer Prevention

     

    It seems that not only is Curcumin a powerful anti-inflammatory, it may play a role in protecting us against cancer.

    The study of plant-derived substances has evolved in the last 200 years, after the discovery that different active compounds can be derived from plants and studied for their health benefits. One such compound that has gained a lot of attention is the polyphenol curcumin, which is present in the yellow-orange turmeric spice powder.

    Curcumin was first isolated in 1815 by two scientists from Harvard College Laboratory. Since then, it has been studied extensively for its powerful antioxidant, anti-inflammatory, anti-microbial and antiviral activities. In particular, it was found that curcumin could influence a wide range of molecules that play a role in cancer, and this unsurprisingly sparked a new area of interest among researchers – the study of curcumin and its anti-cancer potential.

    Since 1987, the National Cancer Institute has tested over 1000 different agents for their potential chemopreventative activities (meaning the ability to reduce the risk of, or delay the development of cancer). Only about 40 of those ever moved to clinical trials, with one of those being curcumin.

    Chemopreventative agents are usually grouped into three different subgroups:

    1. Antiproliferatives (substances used to prevent or slow cell growth, particularly malignant cells, into surrounding tissues)
    2. Antioxidants (compounds that protect your cells from the damaging effects of free radicals)
    3. Carcinogen-blocking agents (agents that disrupt the mechanisms that drive carcinogenesis, such as DNA damage)

    As identified by researchers in a 2013 review, curcumin is found to belong to all three of these subgroups, and appears to play a role in helping to slow and/or block every stage of cancer, findings which help shed light on the potential powerful anticancer capabilities of curcumin.

    Back in 1987 an interesting study examined the effects of curcumin on the DNA mutating ability of several toxins, and found that it was a successful anti-mutagen (an agent that helps to prevent the mutations of a compound) against several environmental carcinogens (however this was conducted in test tubes, not on humans).

    Following on from this, a 1992 study was conducted studying the effects of eating less than 1 tsp of turmeric every day for a month, on a group of non-smokers vs smokers. After the month was over, the smoker group saw significant decreases in DNA mutagens in their urine (however it still exceeded that of the non-smoker group, so it’s better not to smoke at all).

    There have been many more studies and systematic reviews conducted since then, focusing on the potential health benefits of dietary turmeric, with findings showing the inhibition of cell growth in many types of cancerous cells, shedding light on curcumin as an anti-mutagen and its potential usefulness in chemoprevention.  There’s certainly a lot of exciting research out there in the world of “food as medicine”.

    Tumeric has many other benefits and properties, particulary acting as an anti-inflammatory agent.  We love using it in our meals and our vegan protein powder blends.

    Turmeric can be purchased in powder form from the spice aisle of the supermarket, or as fresh turmeric root (looks a little like ginger root), which is also usually available from most grocery stores in the fresh produce section.  For enhanced bio-availability use pepper with turmeric.

    Do you have turmeric in your spice cabinet? If so, how do you like to use it? 

    Responsible health advice: There is no one size fits all approach to nutrition or the healing properties of food.  If you are unwell please seek professional advice.
     
    References:
    -Anand, P., Sundaram, C., Jhurani, S., Kunnumakkara, A. B., and Aggarwal, B. B. (2008). Curcumin and cancer: an “old-age” disease with an “age-old” solution. Cancer Lett. 267, 133–164. 
    -Nagabhushan M, Amonkar AJ, Bhide SV. In vitro antimutagenicity of curcumin against environmental mutagens. Food Chem Toxicol. 1987;25(7):545-547. 
    -Park W, Amin AR, Chen ZG, Shin DM. New perspectives of curcumin in cancer prevention [published correction appears in Cancer Prev Res (Phila). 2017 Jun;10 (6):371]. Cancer Prev Res (Phila). 2013;6(5):387-400. 

     

     

     

    Author:
    Lisa Cutforth
    B.Sc Nutrition with Psychology (Dual Degree)
    Consulting Clinical Nutritionist to The Banyans Wellness Retreat
    Owner and Managing Director of Wholesomeness and Wholesomeness-on-Roma

     

    5 ‘Healthy Foods’ That Are Actually Packed with Added Sugar

    There are certain foods that we all know are loaded with added sugars – ice cream, lollies, baked sweet treats and soft drinks. We’re often conscious of the amount of sugar we’re taking in when we eat these things, even managing our portions by selecting smaller desserts when we can. But the truth is that sugar is hiding everywhere - from yoghurts to pasta sauces, even salads and trail mixes!

    In fact, there has been research conducted in supermarkets to show that the majority of food items found in a grocery store contain added sugars (over 80% of foods in some American supermarkets, and we're pretty sure when we looked at the list that it's the same in Aus!).

    Sugar is lurking everywhere and not just in the obvious places like ice cream and cookies. Here is an inside scoop on some popular ‘healthy’ foods that are actually loaded with sugar and additives:

    1. Flavoured and non-fat yoghurts
    In general, yoghurts are quite healthy as they contain lots of beneficial probiotics and protein. However, the fruit flavoured and non-fat yoghurts are often laden with added sugars – just take a look at the nutrition panel next time you are at the grocery store. One serving of fruit yoghurt can even contain more sugar than a shortbread cookie. If you like fruit yoghurts, try unsweetened Greek yoghurt instead and mix in your own chopped up fruits. It's not the fruit that is the issue, it's the sweeteners or concentration that is.

    2. Pasta marinara sauces
    Most mainstream manufacturers add sugar to spaghetti sauces to balance the acidity of the tomatoes. Of course it does depend on the brand, but it is quite hard these days to find a tomato-based pasta sauce that is free of added sugars. The best option is to just make your own using fresh red-ripe tomatoes… or even use canned chopped tomato but add fresh herbs, olive oil, and some sauteed garlic, chopped celery, onion and grated carrot to create a delicious sauce that will be even tastier than the store bought sauces! (Chef tip, saute the onion first, let them caramelise but not burn, add the garlic at the end, burnt garlic is very bitter, stir in the carrots and let the sauce simmer for a long time, add extra olive oil at the end... and simmer away on a low heat.  Stir your herbs in mid way so they don't become bitter and maintain their flavour kick.)

    3. Granola
    Try sifting through the various granola options at your local supermarket and you will see how little options there are that are free of added sugars. Many varieties contain sugar in the form of brown or white sugar, or corn syrup or glucose syrup, while others are coated in "chocolate" or "yoghurt". If you’re looking for a healthier breakfast cereal option, why not try our breakfast packs? We make our own cereal blend from scratch, using premium ingredients (and no added refined sugars in sight!). We keep our dried fruit content low, occasionally we might add xylitol, honey or maple syrup, but it's rare and it's minimal.  Check out our breakfast packs here.  Breakfast is one of the most important nourishing opportunities of the day.  Make it count. 

    4. Peanut butter
    Yes, peanut butter can be healthy in small amounts and when it’s just peanuts (peanuts that have literally been blended into a smooth and creamy peanut butter). Many peanut butters available in the shops have added sugar, salt and oil to create a ‘better’ and creamier taste. Fortunately, there are healthier options available and they are not too hard to find – look for peanut butter that is 100% peanuts (that is, peanuts are the only listed ingredient).  Better still go for a nut blend (one of our favourites is almond, cashew and flaxseed).

    5. Breads (even gluten free breads)
    A lot of breads are actually sweetened with refined white sugar or corn syrup, even the whole wheat and gluten free varieties. It’s also good to remember that just because a bread is organic, it doesn’t mean that it’s sugar free, and just because it is gluten free, doesn't make it healthy. Make sure to check your bread labels and look out for sugar as a main ingredient.

    We make our meals from scratch and we use ingredients as naturally as we can so that we can maximise the taste without compromising the health.  Many manufacturers rely on a formula of salt:sugar:fat to create a taste that keeps you eating and eating.  Great for your tongue, terrible for the rest of you.  Our meals are designed to achieve: sensory specific satiety and satiety.  That means, they are designed so that you are nourished, you enjoy it, but it is complex and natural enough that it doesn't trick your tastebuds into overeating. 

    Save your sugar eating for your treats, it has no real place in your meals.

    You can trust us with your meals, we've got you, healthy foods that really are healthy (and they taste great... without needing to add sugar, or heaps of other additives for that matter).

     

     

    Author:
    Lisa Cutforth
    B.Sc Nutrition with Psychology (Dual Degree)
    Consulting Clinical Nutritionist to The Banyans Wellness Retreat
    Owner and Managing Director of Wholesomeness and Wholesomeness-on-Roma