How to Make Healthy Vegetable Crisps at Home

Crisps are a beloved snack in Britain and Irleand but the shop-bought varieties are often laden with unhealthy fats, excessive salt, and artificial additives. 

Making your own vegetable crisps at home is a fantastic way to enjoy a healthier, tastier alternative. 

Plus, it’s a great way to use up vegetables that might otherwise go to waste. Here’s a step-by-step guide to making delicious, healthy vegetable crisps in your own kitchen.

Ingredients

To make a batch of healthy vegetable crisps, you’ll need the following ingredients:

Vegetables: Choose a variety of vegetables for a colourful and nutritious mix. Good options include:

Sweet potatoes

Beetroot

Potatoes

Carrots

Parsnips

Courgettes

Olive oil: Approximately 2 tablespoons, or enough to lightly coat the vegetables.

Seasonings: Sea salt, black pepper, paprika, garlic powder, or your favourite herbs and spices.

Equipment

Sharp knife or mandoline slicer: For slicing the vegetables thinly and evenly.

Mixing bowl

Baking tray

Parchment paper

Oven

Instructions

1. Preheat the Oven

Start by preheating your oven to 180°C (160°C fan) or gas mark 4. This ensures that the oven is hot enough to crisp up the vegetables without burning them.

2. Prepare the Vegetables

Wash and peel the vegetables if necessary. Using a sharp knife or mandoline slicer, slice the vegetables into thin, even slices about 2-3 mm thick. The thinner the slices, the crispier the crisps will be.

3. Season the Vegetables

Place the vegetable slices in a large mixing bowl. Drizzle them with olive oil and sprinkle with your chosen seasonings. Toss the vegetables to ensure they are evenly coated. Be careful not to use too much oil, as this can make the crisps greasy.

4. Arrange on Baking Trays

Line your baking trays with parchment paper to prevent sticking. Arrange the vegetable slices in a single layer on the trays, ensuring they don’t overlap. Overlapping slices can result in uneven cooking and soggy crisps.

5. Bake the Vegetables

Place the trays in the preheated oven. Bake the vegetables for 15-20 minutes, checking them frequently after the first 10 minutes. Rotate the trays halfway through cooking to ensure even baking. The exact time will depend on the thickness of your slices and the type of vegetable. The crisps should be golden brown and slightly curled at the edges when done.

6. Cool and Store

Once baked, remove the trays from the oven and let the vegetable crisps cool on the trays for a few minutes. This helps them firm up and become crispier. Once completely cool, store the crisps in an airtight container. They can be kept for several days, but are best enjoyed fresh.

Tips for Perfect Vegetable Crisps

Uniform Slices: Ensure that all the slices are of uniform thickness to guarantee even cooking. A mandoline slicer is particularly helpful for this.

Minimal Overlapping: Avoid overlapping the slices on the baking trays. If necessary, bake in batches to ensure each slice has enough space.

Watch Closely: Vegetable crisps can go from perfectly crisp to burnt very quickly, so keep a close eye on them, especially towards the end of the baking time.

Experiment with Flavours: Don’t be afraid to experiment with different seasoning combinations. Rosemary and thyme work well with sweet potatoes, while a bit of cumin can add an interesting twist to carrot crisps.

Conclusion

Making your own vegetable crisps at home is a simple and rewarding way to enjoy a healthy, tasty snack. By using a variety of vegetables and experimenting with different seasonings, you can create a bespoke snack that’s full of flavour and nutrients. So next time you’re craving crisps, skip the shop-bought options and try making your own – your taste buds and your body will thank you!

Healthy Snack Ideas for Work or Study

Maintaining energy levels and concentration during long hours of work or study is crucial. A well-chosen snack can make a significant difference in your productivity and overall health. 

Here are some nutritious and delicious snack ideas to keep you going throughout the day.

1. Fresh Fruit

Nothing beats the simplicity and nutritional value of fresh fruit. Apples, bananas, berries, and grapes are perfect for a quick snack. They are packed with vitamins, minerals, and fibre, which help maintain energy levels and promote healthy digestion. 

A small portion of dried fruit, such as apricots or raisins, can also be a convenient option, but be mindful of the sugar content.

2. Nuts and Seeds

A small handful of nuts and seeds can provide a satisfying crunch and a boost of healthy fats, protein, and fibre. Almonds, walnuts, cashews, and pumpkin seeds are excellent choices. They help keep you full longer and provide essential nutrients like omega-3 fatty acids, which are beneficial for brain health.

3. Yoghurt and Berries

A serving of plain Greek yoghurt topped with fresh berries is a fantastic snack that combines protein, calcium, and antioxidants. This combination helps stabilise blood sugar levels and keep cravings at bay. If you prefer a bit of sweetness, drizzle a small amount of honey on top.

4. Wholegrain Crackers and Cheese

Wholegrain crackers paired with a small portion of cheese can be both satisfying and nourishing. Opt for wholegrain or oat-based crackers, which provide fibre and complex carbohydrates. Cheese, in moderation, offers calcium and protein. Choose options like cheddar, feta, or cottage cheese for a balanced snack.

5. Veggie Sticks and Hummus

Cut up some fresh vegetables like carrots, cucumbers, bell peppers, and celery, and pair them with a generous dollop of hummus. This snack is rich in vitamins, minerals, and fibre, while hummus adds protein and healthy fats. It’s a great way to get a variety of nutrients in one go.

6. Smoothies

A smoothie can be a refreshing and nutritious snack, especially when you’re on the go. Blend a mix of your favourite fruits, a handful of spinach or kale, a spoonful of nut butter, and some almond milk or water. This provides a balanced combination of vitamins, minerals, and protein, perfect for a midday pick-me-up. (Please see our previous post about healthy smoothies.)

7. Oat Bars

Homemade oat bars can be a healthy alternative to shop-bought ones, which often contain added sugars and preservatives. Combine rolled oats, nuts, seeds, dried fruit, and a bit of honey or maple syrup. Bake and cut into portions for a convenient, fibre-rich snack.

8. Boiled Eggs

Boiled eggs are a fantastic source of high-quality protein and essential vitamins and minerals. They are easy to prepare and can be stored in the fridge for a quick, nutritious snack. Sprinkle with a little salt and pepper or paprika for added flavour.

9. Avocado on Wholegrain Toast

Mash half an avocado and spread it on a slice of wholegrain toast for a filling and nutritious snack. Avocados are packed with healthy fats, fibre, and a range of vitamins and minerals. This snack can help sustain energy levels and keep you feeling satisfied.

10. Dark Chocolate

A small piece of dark chocolate can be a delightful treat that also offers health benefits. Dark chocolate with a high cocoa content (70% or more) is rich in antioxidants and can help improve mood and brain function. Just remember to enjoy it in moderation.

Conclusion

Snacking can be both enjoyable and beneficial when you choose the right foods. By incorporating a variety of fruits, vegetables, nuts, seeds, and wholegrains, you can ensure your snacks are nutritious and satisfying. These healthy snack ideas are perfect for keeping your energy levels up and your mind focused during work or study sessions. Happy snacking!

Healthier Snacking: Sugary Snack Alternatives for Diabetics

As someone who was diagnosed with Type 1 Diabetes late in life (after an initial and erroneous diagnosis of Type 2 Diabetes) I am well aware that living with diabetes can often mean having to make thoughtful choices about your diet, especially when it comes to snacking. 

While sugary treats might be off the menu, there are plenty of delicious and satisfying alternatives that won’t spike your blood sugar levels. Here are some tasty, diabetic-friendly snack options to keep your cravings at bay without compromising your health.

Fresh Fruit

Fresh fruit is a fantastic alternative to sugary snacks. While fruits do contain natural sugars, they also come with fibre, vitamins, and minerals that are beneficial for overall health. Some excellent choices include:

Berries: Strawberries, blueberries, and raspberries are low in sugar and high in antioxidants.

Apples: High in fibre, apples can be enjoyed on their own or with a small amount of peanut butter for added protein.

Oranges: Packed with vitamin C, oranges can be a refreshing and hydrating snack.

Nuts and Seeds

Nuts and seeds are perfect for those moments when you need a crunchy snack. They are rich in healthy fats, protein, and fibre, which can help keep you full and maintain stable blood sugar levels. Some great options are:

Almonds: High in vitamin E and magnesium.

Walnuts: Good for heart health and rich in omega-3 fatty acids.

Pumpkin seeds: A good source of magnesium and zinc.

Greek Yoghurt

Greek yoghurt is an excellent source of protein and probiotics, which are beneficial for gut health. Choose unsweetened Greek yoghurt to avoid added sugars and enhance the flavour with:

Fresh fruit: Add some berries or sliced kiwi.

Nuts: A sprinkle of chopped nuts can add texture and extra nutrition.

Cinnamon: This spice not only adds flavour but can also help regulate blood sugar levels.

Veggie Sticks and Hummus

Vegetables like carrots, cucumber, and bell peppers make for great dippers. Pair them with hummus for a snack that is both nutritious and satisfying. Hummus provides protein and healthy fats from chickpeas and olive oil, making it a balanced snack.

Dark Chocolate

For those times when only chocolate will do, opt for dark chocolate with a high cocoa content (70% or higher). Dark chocolate is lower in sugar than milk chocolate and contains antioxidants. Enjoy a small piece to satisfy your sweet tooth without the sugar rush.

Rice Cakes with Avocado

Rice cakes are a versatile base for many toppings. Try spreading some mashed avocado on top for a snack that is both filling and full of healthy fats. You can also add a sprinkle of salt and pepper, or even a few cherry tomato halves for added flavour.

Cheese and Wholegrain Crackers

Cheese is a good source of protein and calcium. Pair a small portion of cheese with wholegrain crackers for a balanced snack. Wholegrain crackers provide fibre, which can help in maintaining blood sugar levels.

Smoothies

Smoothies can be a refreshing and nutritious snack. To keep them diabetic-friendly:

Base: Use unsweetened almond milk, coconut water, or plain water.

Fruit: Opt for low-sugar fruits like berries or a small piece of banana.

Veggies: Add spinach or kale for extra nutrients.

Protein: Include a scoop of protein powder or a tablespoon of chia seeds.

Healthy fats: Add a tablespoon of nut butter or a quarter of an avocado.

Edamame

Edamame, or young soybeans, are a high-protein, low-carb snack. They are also a good source of fibre and essential nutrients like iron and calcium. Simply steam them and sprinkle with a little sea salt for a tasty treat.

Cottage Cheese

Cottage cheese is another high-protein option that can be enjoyed on its own or with some added flavour. Try it with:

Chopped vegetables: Mix in some diced cucumber, tomatoes, or bell peppers.

Fruit: Add some pineapple chunks or sliced peaches for a sweet and savoury combination.

Conclusion

Managing diabetes doesn’t mean you have to give up on enjoying snacks. By choosing healthier alternatives, you can satisfy your cravings while keeping your blood sugar levels in check. Experiment with these options and find what works best for you. Remember, moderation is key, and always consult with your healthcare provider to tailor your diet to your individual needs. Happy snacking!

Celebrating International Mother Earth Day: Cool Snacks and Drinks to Savour

In a world that's becoming increasingly conscious of our impact on the environment, there's no better time to celebrate International Mother Earth Day than now. 

This annual event, observed on April 22nd, serves as a poignant reminder of the importance of environmental protection and sustainability. And what better way to honor our planet than by indulging in delicious snacks and refreshing drinks that are not only tasty but also eco-friendly?

Whether you're hosting a gathering with friends or simply treating yourself to a moment of relaxation, here are some cool snacks and drinks that will tantalize your taste buds while leaving a minimal ecological footprint.

Sustainable Snack Delights:

Veggie Crisps: Swap out traditional potato crisps for a healthier and more sustainable alternative made from a variety of vegetables like sweet potatoes, beets, or kale. These crunchy snacks are packed with flavor and nutrients, and you can even try making your own at home for a personalised touch.

Hummus Platter: Hummus is not only delicious but also incredibly versatile. Serve up a platter of creamy hummus accompanied by an array of fresh veggies, crackers, and whole-grain bread for dipping. Opt for locally sourced ingredients to support nearby farmers and reduce carbon emissions associated with transportation. Try baking hummus for a tasty treat.

Stuffed Dates: Elevate your snack game with stuffed dates filled with creamy almond butter or tangy goat cheese. These bite-sized treats are perfect for satisfying your sweet or savoury cravings while providing a burst of energy to keep you going throughout the day.

Seaweed Snacks: For a taste of the ocean, try munching on crispy seaweed snacks. Not only are they low in calories and high in nutrients, but they also require minimal resources to cultivate, making them an eco-friendly choice for conscientious snackers.

Refreshing Eco-Friendly Drinks:

Herbal Infusions: Brew up a batch of refreshing herbal infusions using fresh herbs like mint, basil, or lemongrass. Simply steep the herbs in hot water and let them cool for a rejuvenating drink that's bursting with natural flavours and aromas.

Fruit-Infused Water: Stay hydrated in style by infusing your water with slices of fresh fruit such as strawberries, oranges, or cucumbers. Not only does this add a burst of flavour, but it also encourages you to drink more water throughout the day, promoting good health and well-being.

Cold Brew Coffee: Beat the heat with a glass of cold brew coffee, a smooth and rich alternative to traditional hot coffee. Plus, cold brew requires less energy to produce since it doesn't involve heating water, making it a more sustainable choice for coffee lovers.

Iced Tea: Quench your thirst with a refreshing glass of iced tea, brewed from sustainably sourced tea leaves and flavoured with a hint of lemon or honey. It's the perfect beverage for enjoying a moment of tranquility while reflecting on the beauty of nature.

As we commemorate International Mother Earth Day, let's take a moment to appreciate the wonders of our planet and the abundance of natural resources it provides. By choosing eco-friendly snacks and drinks, we can nourish our bodies while minimising our environmental impact, making every bite and sip a small but meaningful step towards a healthier planet for future generations to enjoy. Cheers to Mother Earth!

Elevate Your Snacking Game: The Ideal Pairings for Beers, Wines, and Soft Drinks

As we unwind after a long day or gather with friends or family for a casual hangout, there's something undeniably satisfying about the combination of a refreshing beverage and a tasty snack. 

Whether you're sipping on a cold beer, enjoying a glass of wine, or opting for a non-alcoholic soft drink, the right snack can enhance the experience, elevating your taste buds and adding a layer of enjoyment to the moment. 

Join us as we explore the ideal snacks to pair with beers, wines, and soft drinks, ensuring your next gathering is a delicious success.

Pairing with Beers:

Beer aficionados know that the right snack can complement and enhance the flavours of their favourite brew. When it comes to pairing snacks with beers, it's all about finding the perfect balance of flavours and textures. Here are some classic beer and snack pairings to consider:

Pretzels and Beer Cheese: The salty crunch of pretzels perfectly complements the effervescence of beer, while the rich and creamy beer cheese adds a delightful indulgence.

Spicy Wings: For those who enjoy a bit of heat with their beer, spicy wings are an excellent choice. The bold flavors of the wings contrast beautifully with the refreshing qualities of beer, creating a dynamic pairing that's sure to please.

Salted Nuts: Whether it's peanuts, almonds, or cashews, salted nuts are a classic beer snack that never disappoints. The saltiness enhances the flavors of the beer, while the crunchy texture provides a satisfying contrast.

Pairing with Wines:

Wine enthusiasts understand the importance of pairing the right snack with their chosen varietal to enhance the tasting experience. From light and crisp whites to full-bodied reds, here are some delicious snack pairings for your next wine night:

Cheese and Charcuterie: A well-curated cheese and charcuterie board is a timeless companion to a glass of wine. Pair creamy cheeses like brie with a buttery Chardonnay, or opt for aged gouda with a robust red wine for a match made in heaven.

Bruschetta: The fresh flavors of tomatoes, basil, and garlic in bruschetta are the perfect accompaniment to a glass of crisp white wine, such as Sauvignon Blanc or Pinot Grigio. The acidity of the wine cuts through the richness of the bruschetta, creating a harmonious pairing.

Dark Chocolate: Indulge your sweet tooth while sipping on a glass of red wine by pairing it with dark chocolate. The bitterness of the chocolate complements the fruity notes of the wine, resulting in a decadent and satisfying combination.

Pairing with Soft Drinks:

For those who prefer non-alcoholic beverages, there are plenty of delicious snack options to enjoy alongside your favorite soft drinks. Whether you're sipping on soda, juice, or a refreshing mocktail, here are some tasty pairings to try:

Popcorn: Whether it's classic buttered popcorn or gourmet flavors like caramel or cheese, popcorn is a versatile snack that pairs well with a variety of soft drinks. The light and airy texture of popcorn complements the effervescence of soda, making it a perfect snack for movie nights or casual gatherings.

Veggie Platter with Dip: For a healthier option, a colorful veggie platter paired with hummus or ranch dip is a refreshing choice to enjoy with soft drinks. The crispness of the vegetables provides a satisfying crunch, while the creamy dip adds a burst of flavor.

Fruit Skewers: Sweet and refreshing fruit skewers are a delightful pairing with fruit-based soft drinks or sparkling water. Mix and match your favorite fruits like strawberries, pineapple, and grapes for a refreshing and satisfying snack.

Conclusion:

Whether you're indulging in a cold beer, savouring a glass of wine, or enjoying a non-alcoholic soft drink, the right snack can enhance the experience and elevate your taste buds. From classic pairings like pretzels and beer to more sophisticated combinations like cheese and wine, there's a perfect snack for every beverage. 

So, the next time you're planning a gathering or simply unwinding after a long day, consider these ideal snack pairings to take your refreshment game to the next level. Cheers to delicious snacks and delightful beverages!

New Choco Cakes Launch in the UK

Just about everyone loves chocolate cake. So That's Food and Drink is pleased to be able to share the news that St. Michel, France's favourite cake and biscuit brand, brings its much loved Choco Cakes range to the UK: a selection of Choco Muffin, Choco Waffle, Choco Donut and Choco Burger are now available in Tesco* and Waitrose stores plus online at Ocado with a rrp £2.00 per box. 

Made in France using French wheat, cage-free eggs and absolutely zero palm oil, the Choco Cakes range contains no artificial preservatives. You can learn more here www.stmichel.com/uk/en  

Available in handy boxes of six, each delicious cake is individually wrapped in foil, making them perfect to pop in to lunch boxes or as an afternoon treat at home or on the go, guaranteeing freshness and that unbeatable, authentic French taste.

Choco Burger is a delightful soft cake made of two slices of airy biscuits filled with chocolate mousse.

Choco Donut is a fun and light sponge cake, made in a donut shape and coated with irresistible, thick milk chocolate.

Choco Muffin is made of scrumptious fluffy dough, dipped in milk chocolate giving a tasty topping.

Choco Waffle is an exquisite little sponge cake with three soft squares filled with smooth chocolate. 

Founded in 1905 St. Michel has a tradition of excellence: all of its products are made in France to traditional recipes using the finest quality ingredients. The Choco Cakes range is the latest family friendly addition to the St. Michel portfolio.

*Choco Muffin, Choco Waffle and Choco Burger only available at Tesco stores nationwide. Range availability in store may vary by location, so please check.

 

Tired of bland snacks? The Sainsbury's and CRAVE have got great news for you!

Challenger brand CRAVE has secured listings in selected Sainsbury's stores for its recently re-launched snacks: Pickled Onion Noughties and Hot & Spicy Hot Dawgs. Both are vegan and free from allergens, but they insist on not compromising on taste.   

Crave's tongue-in-cheek approach and fun, playful attitudes have resulted in some cheeky stunts which have proven to be highly effective, including an e-van outside Sainsburys HQ which read; “Dear Sainsbury's, We got sued, please stock us so we can pay our legal fees. Thanks, Love Crave x”

Created and launched by food consultant and former chef Rob Brice, Crave has developed products which are for everyone to enjoy, whether you're vegan, have an allergy or not.

“We are overjoyed to have Sainsbury's on board in our quest to banish blandness! For those with allergies or a preference for a vegan diet, the days of searching for tasty snacks are over.” explains Rob.  

CRAVE's journey this year hasn't been boring; to say the very least! A cease and desist order was issued from some big multinationals which led to CRAVE having to re-launch some of its named products.

In truth, it's It been a tumultuous several months, but this new backing from Sainsbury's shows hard work and perseverance pays off and the free-from and vegan market is very much in demand.

PRODUCT: CRAVE Pickled Onion Noughties Sharing Bag

DESCRIPTION: Pickled Onion flavour maize snack. Free from milk and gluten. Suitable for a vegan diet.

PRICE: from £2.00 for an 80g bag.

LISTING: Available in 198 Sainsbury's stores and online from 10th September 2023

PRODUCT: CRAVE Hot & Spicy Hot Dawgs Sharing Bag

DESCRIPTION: Hot & Spicy flavour maize snack. Free from milk and gluten. Suitable for a vegan diet.

PRICE: from £2.00 for an 80g bag.

LISTING: Available in 198 Sainsbury's stores and online from 10th September 2023

Want to join the Crave revolution and become a stockist? Please email hello@cravenomore.co.uk 

Calbee Harvest Snaps

In the snack bowl in our kitchen are several bags of some Calbee Harvest Snaps.

They bill themselves as being "baked not fried" and they are crunchy lentil rings.  The flavour we have is Sour Cream and Chives and I have to say that I am very impressed with them.

They are modestly sized baked lentil rings and although they are crunchy they are not too crunchy.

What do they taste like? They taste good, there's definitely a sour cream vibe going on and there's  delicious notes of chives, too, which is just as you would expect.

They are 100% OK for vegans and as they are guaranteed to be gluten free they are safe for coeliacs, too.

With only 75kcal per page they'll fit nicely with a calory controlled diet.

The ingredients include lentils, rice, rapeseed oil, sour cream and chive seasoning, garlic powder, onion powder, some potato, paprika extract and some parsley.

They have crunchy Lentil Rings, Crispy Pea Snaps, Crispy Lentil Puffs and Crunchy Chickpea Sticks available as part of their range.

You can learn more about them here www.harvestsnaps.co.uk or call them on 0800 591114, which is their customer care line. 

They are currently available in Waitrose, Ocado and Sainbury's.

Good nutrition can help students succeed during exams

Nutritional therapist and naturopath Caroline Peyton of Peyton Principles shares tips on how to help young people during their examinations by taking nutrition seriously. Caroline runs clinics in Wiltshire, the Cotswolds and online

With the time for GCSE, A-Level, and vocational exams nearly upon students, qualified nutritional therapist and naturopath Caroline Peyton shares some tips on how to help by taking nutrition seriously during this stressful time. Caroline, has run clinics in Wiltshire, the Cotswolds and online for more than a decade.

Studying for exams is a stressful time with long hours spent trying to absorb as much information as possible. 

As parents we wish to provide as much emotional support as we can but it is just as important to support young people by providing the best foods to keep them energised morning to night, help them sleep sounder, stay mentally alert and stay calm.

Here are my top tips to provide simple ways to fuel the body at this important and stressful time: 

Did you know your brain is 70% fat? The essential fats known as EPA and DHA provide the structure and function to the brain and without these your brain won't be performing at its best. Choose oily fish, tinned or fresh, 3-4 times a week as they contain these vital fats. Found in salmon, mackerel and sardines (but not in tinned tuna). Try tinned sardines on wholemeal toast for a quick lunchtime meal. Or wrap salmon in tinfoil and cook alongside roasted chunks of vegetables like sweet potato, carrots and courgette.

Eggs contain several brain friendly nutrients: choline helps regulate mood and helps memory plus B6 and B12 for the nervous system. They also provide a good protein source to help maintain energy. Boiled eggs can be kept in the fridge for several days. They make an easy, quick snack on the go (if little time between exams). An omelette with vegetables or scrambled/poached eggs on toast is an excellent way to start your day.

Try avoiding too much caffeine in tea and coffee. Caffeine acts as a stimulant and can create an additional stress response (it releases adrenaline). It doesn't provide sustained energy and it certainly doesn't help keep you calm. For a hot drink try rooibos tea or other herbal types, or even lemon slices in hot water.

Stay well hydrated from morning to night. The brain requires hydration to function well just like the rest of your body. A dehydrated brain leads to tiredness and difficulty in concentrating. Avoid fizzy drinks which contain esugars or artificial sweeteners and other chemicals (often caffeine) and try to consume more water, ideally 1.5-2L per day but sipped little and often. Water flavoured with fruit and ice is refreshing on a hot day.

Remember to have protein at breakfast, lunch and dinner. Protein helps maintain energy and fullness (thus preventing reaching for sugary snacks). Protein sources also convert to neurotransmitters that keep the brain calm, mood steady and concentration levels high. Choose Greek yogurt, lean meat, chicken, pulses, lentils and fish. 

It's very easy to want to reach for sugary snacks (this includes starchy crisps that quickly turn to sugar, once eaten) as a means to maintain energy but it's a false economy. It may seem to create a rush of energy but it will leave the body feeling lethargic rather quickly. 

Imbalanced blood sugar leads to poor concentration too. Snacks that are low in sugars and have protein and good fats will create a steady supply of energy. Instead choose plain nuts, a piece of cheese on oat cakes, a boiled egg, a slice of wholemeal toast with peanut or almond butter.

Try to eat at least one portion of dark green leafy vegetables every day (broccoli, kale, spinach). They are rich in vitamins K, B6, lutein and beta carotene that support memory and concentration.

Have a portion of berries every day, too (blueberries, raspberries, strawberries). They are rich in a type of plant flavonoid called anthocyanidins which also help memory/cognition. Berries are also a very low sugar fruit option. Snacking on blueberries doesn't raise blood sugar like a portion of grapes would.

Choose nuts and seeds over crisps. All types from Brazil nuts to walnuts and also seeds like pumpkin to sunflower seeds provide a good source of brain friendly fats, a good source of protein, fibre to help keep your gut healthy and minerals like magnesium and zinc that help to keep the body calm and support the stress hormones.

And remember to breathe deeply! When we are stressed we tend to breathe shallowly which can increase anxiety as the body holds on to carbon dioxide. Take a few breaks throughout the day to breathe deeply and slowly into the abdomen. Not only does the body feel calmer but it also energises the brain.

For more information on nutrition and health please visit  https://www.peytonprinciples.com.

Two Unique New Brown Rice Crackers from Clearspring

Japanese and organic fine foods specialist Clearspring has added two exciting new gluten free, authentic, vegan and organic Japanese Brown Rice Cracker flavours to its award-winning snacks range: Black Pepper & Tamari and Green Nori & Tamari.

The new Organic Japanese Brown Rice Crackers are made using only the finest quality organic wholefood ingredients. The Organic Black Pepper & Tamari is perfectly balanced with tamari and a hint of black sesame seeds. The Organic Green Nori & Tamari is enhanced with the umami found in tamari, the unique taste of green nori, one of the most popular sea vegetables, and an added hint of black sesame seeds.

Maria Dawson, Director at Clearspring said about the new additions: “The majority of Japanese and Asian rice crackers are made using white rice and usually contain fish stock, added sugar and MSG. It took over a year to perfect these two new and unique recipes, which deliver on wholegrain crunch and taste whilst being minimally processed using organic wholefood ingredients.

“Our Organic Brown Rice Crackers offer consumers a delicious way to enjoy the benefits of organic wholegrain brown rice and are a wholesome plant-based food perfect for any occasion.”

Clearspring's Organic Japanese Brown Rice Crackers are made by third-generation family producers in Japan's Hyogo prefecture, where they have been perfecting the art of rice cracker production since 1952. They are truly artisanal in their approach, employing only traditional methods and expertise to ensure each batch is perfectly baked.

Alongside the two new flavour additions, Clearspring's Organic Japanese Brown Rice Cracker range includes two original flavours: award-winning Organic Black Sesame and Organic Whole Sesame.

All four Clearspring's Organic Japanese Brown Rice Crackers are:

Organic

Vegan

Gluten Free

A source of Fibre

MSG-free

Non-GMO

Made in Japan

Available in 40g pack size