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The Real Foods Guide to Grains
Summary:
There’s a huge range of great grains, so don’t limit yourself to some bland white rice when you could try spiced quinoa or bulgur, perk up soups and stews with lentils and rye grains, or try all of the popping grains (it’s not just corn that pops!)
Includes links to all of our How Do I Cook guides, so you need never again be baffled at what to do with Bulgur, alarmed at Amaranth or worried over Wehani Rice...
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Get Your Oats
Summary:
“A grain, which in England is generally given to horses, but in Scotland appears to support the people.” Samuel Johnson.
An oft quoted remark from a 1755 dictionary which invariably gets the response “that’s why England has good horses, and Scotland - good people!”.
Jokes aside, oats are highly nutritious, survive in hardy conditions (that’s why many of ours are locally grown) and can be used in a huge array of recipes. Here’s our guide to what the different oats are and answers to commonly asked questions, “are they Raw?”, “are they Gluten Free?” and “what’s a bannock?”…
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Turmeric and Curcumin
Summary:
We've been asked quite frequently about turmeric. What's the curcumin content of the turmeric we sell, what is fresh turmeric used for and whether curcumin supplements have the same benefits as turmeric ones are just a few of the regularly asked questions. Here's all of our answers rounded up in a handy guide to the spice known in India as 'holy powder'. We've also a guide to making your own turmeric and castor oil pack to cleanse and rebalance the liver and gallbladder areas, popular with followers of Ayurvedic medicine.
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How to find natural sugar alternatives
Summary:
Most of the synthetic sugars are difficult for the body to process and eliminate, so they often get stored as fat. Sugar alternatives can be bought here and syrups are available also. Natural sugar alternatives in the article include: agave nectar, brown rice syrup, local honey, maple syrup, stevia and xylitol.
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Viva the Vegans
Summary:
We know there’s lot of great health and environmental reasons to have a vegan diet, but what about choosing vegan foods purely for the delicious treats or exciting new ingredients? Not convinced?
Read on for our treasure trove of vegan goodies…
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Superfood Favourites
Summary:
Superfoods have been receiving a lot of attention lately, thanks to the recent Channel 4 series, Superfoods: The Real Story.
A whole host of new natural health heroes are coming to the fore, from Moroccan argan oil to Ethiopian teff. Here's a link to our Superfoods shop or read on for a quick guide to our favourites...
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How Do I Cook Amaranth
Summary:
Amaranth is an ancient plant, around 8,000 years old, and was once a staple of the Aztec and Inca diet. Amaranth seeds, used as a grain, are gluten-free and a good source of protein, fibre, calcium, iron, magnesium and vitamin C. They have a mild, nutty flavour.
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How Do I Cook Kamut
Summary:
Kamut is the registered trademark under which khorasan wheat is sold.
All grain grown under the Kamut trademark is certified organic, containing between 12-18% protein and high in the mineral selenium, which plays a role in the functioning of the thyroid gland.
Kamut contains gluten so is not suitable for coeliacs, however some with allergies to common wheat may find they can tolerate it. It has a rich, buttery flavour.
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Meet the Producer Clearspring
Summary:
One of our long term favourites here at Real Foods. Clearspring were set up in 1993 and provide organic and premium quality Japanese and European foods skilfully prepared by artisan and professional producers.
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Coconuts
Summary:
Coconuts, what’s all the fuss about? In spite of 'nut' being in the name, coconuts are in fact the fruit of the coconut tree
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Cacao and Cocoa your questions answered
Summary:
What’s the difference between cacao and cocoa? What's a single origin bar? What is dutched cocoa? All our commonly asked questions answered about chocolate and cacao are answered...
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How sulphur dioxide is used in food preservation
Summary:
How sulphur dioxide (also known as SO2 or sulfur dioxide) is used in food preservation. It is sometimes used as a preservative for dried apricots and other dried fruits owing to its antimicrobial properties. Products containing it are clearly labelled.
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I Am Bergamot
Summary:
An introduction to Bergamot from Real Foods
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Raw Food explained
Summary:
A guide on what to eat, why to eat it and links to some of our brilliant new products...
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A Gluten Free Shopping List
Summary:
Have you recently discovered a gluten intolerance? Real Foods is here to make your transition to a gluten-free diet as easy as gluten-free pie. We stock so many alternatives to your usual favourites, there's no need to go without. Here's a shopping list to get you started, with a day-full of delicious gluten-free foods, available in-store or online.
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Noodles
Summary:
Guide to guilt free noodles and rice. The konjac plant from Japan is used for a range of pasta, noodle and rice products, all low in calories and high in soluble fibre.
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Real Foods and the Soil Association
Summary:
So you can be confident about what you will find in our organic goods, we are licensed by the Soil Association, the UK's leading food and farming charity and organic certification body.
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Organic Beauty Products
Summary:
Read about why many people are turning to organic skin care products
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Make your 5 a day organic
Summary:
Real Foods has its roots in organic fruit and vegetables, beginning with a market stall selling organic produce almost 50 years ago.
Fresh, seasonal, organic fruit and veg are still at the core of our business, and we keep prices affordable so everyone can enjoy quality organic produce without breaking the bank.
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Meet the Producer Breadshare Community Bakery
Summary:
Meet Breadshare, our Producer of the Month. Breadshare are a community interest company located in Portobello, Edinburgh, they were originally started in 2012 at Whitmuir Farm in Lamancha (around 16 miles from central Edinburgh) . Their mission is to serve and involve the community by making excellent bread using organic ingredients and distinctive local products, helping to create a more sustainable and health-enhancing food system.
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Healthy Chocolate
Summary:
Chocolate can indeed be good for you, and especially if it's raw.
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Raw Food Shop
Summary:
If you follow a raw food diet or are simply looking for ways to eat more raw foods, we have everything you need - from a huge selection of fresh organic fruit and vegetables to convenient raw food alternatives to your usual snacks. All available in our Raw Food online shop.
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Gluten Free Products From Bob's Red Mill
Summary:
Looking for gluten-free foods you can trust?
We stock a wide range of products to make free-from diets easy and our newest range, from Bob's Red Mill, has been flying off our shelves of late.
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Organic and ethical loaves
Summary:
Over 40 years ago Real Foods became Garvald bakery’s first customer. Take a closer look at one of our longest serving local suppliers.
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Summer Green Juice
Summary:
Keep your energy levels up the healthy way this summer with this refreshing and invigorating super food juice
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Cherries
Summary:
 Cherries, best eaten when in season, you can get the benefits all year round by getting the habit of drinking cherry juice every day.
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How to make your own potato flour
Summary:
The difference between potato flour and potato starch flour, and how to make your own potato flour.
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How Do I Cook Buckwheat Roasted Kasha
Summary:
Buckwheat Roasted Kasha is made from hulled buckwheat. Also known as Buckwheat Groats, Kasha is an Easter European/ Russian version of porridge. Ideal for a long-lasting breakfast with a slow release of energy.
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Real Foods Packaging
Summary:
Did you know that most of our own brand products are packed in cellulose which is plant-based and 100% biodegradable? If you'd like to know more about our product packaging, read on.
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Meet the Producer Over Langshaw Farm
Summary:
It takes a great deal of hard work and dedication to be an organic supplier, so when it comes to finding a good local organic and free-range egg, it's not quite so easy, you must have heard the expression 'rare as hens teeth'. So can you imagine our joy when we discovered the lovely folk at Over Langshaw Farm, who not only produce free-range organic eggs for us, they also make their own very delicious luxury ice-cream which you'll be able to try for yourself in both our Edinburgh stores in June.
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How Do I Cook Bulgur
Summary:
Bulgur is a whole wheat grain, usually durum wheat, that has been parboiled, dried, cracked and sorted by size. It was eaten by the Romans and Egyptians, and today is most often associated with Middle Eastern and Mediterranean cuisine. It is high in fibre, B vitamins and minerals.
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How Do I Cook Millet
Summary:
Millet is one of the oldest foods known to humans and possibly the first cereal grain to be used for domestic purposes. It was grown as early as 2700 BC in China where it was the prevalent grain before rice became the dominant staple. Today it sustains 1/3 of the world’s population and is a significant part of the diet in northern China, Japan, Manchuria and various areas of the former Soviet Union, Africa, India, and Egypt.
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Summer Fruits and Superfoods
Summary:
The best selection of local, seasonal, vegetarian, organic, ethical and free-from foods in Edinburgh.
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Cleaning naturally, organically and economically
Summary:
Need to spring clean your house? Even if it 's Autumn, Winter or Summer? Here's all our tips on cleaning naturally, organically and ecologically without breaking the bank economically...
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Gluten Free Greats
Summary:
This is the Real Foods guide to some Gluten Free Greats. There is a growing range of interesting products suitable for coeliacs and people with gluten intolerance, so we've rounded up some of the most popular products and a couple of newly introduced ones to show you that going Gluten Free really can be great!
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Find out the differences between organic, biodynamic, vegetarian and vegan wines
Summary:
Want to know the difference between an organic wine and a Demeter organic wine? Fancy trying a vegan wine or worried about sulphur levels? Read on to find out what exactly all the information on the labels really means...
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How Do I Cook Red Split Lentils
Summary:
Red Split Lentils are by far the quickest to cook of the lentil family. They need no pre-soaking unlike many legumes and as they are split (the skins removed so they split naturally into two halves), they cook very quickly.
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Juicing and Smoothies
Summary:
Tips on smoothies, juicing and our favourite recipes to revitalise your day, plus an infographic on how to add protein to your smoothies and invent new protein shakes...
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So fresh and so green
Summary:
Here at Real Foods we believe freshness is key, that’s why we’re passionate about the fresh, organic produce we sell. Top up your 5-a-day with our guide to super nutritious organic fruits and vegetables…
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All About Bitter Apricot Kernels
Summary:
A quick guide to Real Foods' bitter apricot kernels including the conumption warning.
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Superfoods from Real Foods
Summary:
Every day science is discovering more about the amazing health properties and benefits of superfoods around the globe. Read on to find out how what some of their health properties are and how you can add them into your diet.
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Meet the Producer Mungoswells
Summary:
Mungoswells are based just north of Haddington near Edinburgh. Their products are made from crops grown, harvested, milled and packaged all within 5 miles, resulting in quality local produce with unrivalled traceability.
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How Do I Cook Pearl Barley
Summary:
Pearl barley, as opposed to pot or Scotch barley, is the variety most commonly used. The outer bran is removed and the grain polished to a shiny 'pearl', making it more tender to the bite and easier to cook.
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How Do I Cook Spelt
Summary:
Spelt, also known as dinkel or hulled wheat, was a staple food in Europe until medieval times. It has been revived through growth in organic farming as spelt requires fewer fertilisers than other wheat grains.
It has a sweet, nutty flavour and contains a range of vitamins and minerals including vitamin E, calcium, zinc and iron. Spelt contains gluten so is not suitable for coeliacs, however some with allergies to common wheat may find they can tolerate it.
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How Do I Cook Rye Grain
Summary:
Rye Grains have been cultivated for under 2000 years, that's actually quite a short time comparatively, it's one of the more lately domesticated crops. It's popular in Scandinavian and Eastern European countries and is the key ingredient in rye and pumpernickel breads.
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How Do I Cook Wheat Grain
Summary:
Wheat Grain (also known as wheat berries) are whole, unprocessed wheat kernels that contain all three parts of the grain, including the germ, bran and starchy endosperm. Only the hull, the inedible outer layer of the grain, has been removed. This means that wheat berries retain all of the grain's vitamins, minerals and phytochemicals.
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ChufaMix
Summary:
A guide to the ChufaMix, what it is, how to use it and some great recipe ideas
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Meet the Producer Tiphereth In a Jar
Summary:
With the month of April usually comes rain, daffodils, and here at Real Foods, jam!
In order to brighten up everyone’s Spring a bit, this month’s Meet the Producer spotlight is turned to local Edinburgh social enterprise, Tiphereth and their ‘In a Jar’ line of organic jams and marmalades.
You can find their Jams and Marmalade here in our webshop or if you're in Edinburgh, pop into one of their tastings...
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All about Dates
Summary:
A brief history of the Date and an infographic we've created to help you see just how amazing they truly are...
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Meet the Producer Provamel
Summary:
Now that we are into the beginning of May we will be turning our attention to a current supplier who is launching several new and really interesting products at Real Foods. Find Provamel's exciting range of dairy free drinks and yoghurts here
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Willie's Cacao Range
Summary:
Willie’s Delectable Cacao Grating Blocks & Chocolate Bars range are available in both our Edinburgh branches and the full range is available in our Chocolate shop here. The blocks are great for adding an unrivalled depth of flavour to cooking, while the bars are simply delicious.
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Why you should eat after exercise
Summary:
 Restoring your body's energy levels after exercising is vital, here's our top tips for recovery and a few links to our best products to make life easy for you
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Beremeal is back in stock
Summary:
A quick guide to the ancient grain, a recipe for bannocks and a link to where to buy it...
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How Do I Cook Green Lentils
Summary:
Lentils come in lots of different varieties including yellow, red, brown, black and green. Green lentils have an earthy, nutty flavour and firm, 'meaty' texture, which makes them an ideal substitute in meat-free cooking.
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How Do I Cook Pinto Beans
Summary:
Pinto in Spanish means 'painted' and it's easy to see how these beans got their name. The pale pink-beige pinto beans are speckled with red-brown 'paint splatters', Jackson Pollack-style. The speckles disappear when the beans are cooked and they turn a creamy pink colour all over.
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How Do I Cook Chickpeas
Summary:
How Do I Cook... Chickpeas
Chickpeas are available pre-cooked in cans or dried; they must be soaked before cooking. Chickpea or Gram Flour (made from dried ground chickpeas) is widely used in Indian and Bangladeshi dishes.
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Meet The Producer The Raw Chocolate Company
Summary:
Meet The Raw Chocolate Company, our producer of the month. All of their products are vegan, most are Fairtrade and Organic and their factory is renewably powered.
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Spring cleaning, naturally
Summary:
A brief introduction into how you can keep your house clean without making the environment dirty
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![New Products at Real Foods]( "New Products at Real Foods")
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Meet the Producer Mother Nature
Summary:
It’s organic September, so we thought we should meet the producer of ALL of our organic produce…. Mother Nature!
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A Low Carbohydrate Shopping List
Summary:
A low-carb diet is one that restricts carbohydrate consumption (particularly easily digestible carbohydrates like sugar, bread and pasta) and replaces them with foods that contain protein and fats, and low-carbohydrate vegetables like salad. The Atkins Diet is one of the more famous low-carbohydrate diets.
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Seasonal Eating into Spring
Summary:
Locally sourced, freshly picked vegetables not only taste better, they're nicer to the environment and quite often a wee bit cheaper too. So here are our tastiest recipes and top tips on how to make the most of the fruit and vegetables available this season...
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![Lavender a plant with a variety of uses]( "Lavender a plant with a variety of uses")
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A Fun Guide To Mushrooms
Summary:
Have you been in the dark when it comes to edible mushrooms? With this infosheet we aim to bring a little enlightenment on the subject of edible funghi, their origins, the nutritional benefits and their medicinal properties which contributed to their addition to our diet in the first place.
Everything you wanted to know about edible mushrooms and their spores from your Agaricus bisporus (‘Champignon’) through to your Volvariella volvacea (‘Paddy Straw’).
Find Dried or Fresh Mushrooms in our webshop.
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A vegetarian guide to brilliant barbecues
Summary:
A step by step guide to having a vegetarian barbecue, with recipes for grilling, side dishes and how to make the perfect summer drinks. We recommend some of our top summer sellers and cool new products for you to impress all your non meat eating friends. Now all you need is some sun!
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Natural Cleanliness
Summary: Organic Household Cleaners
Hurry, claim your FREE AlmaWin sample pack now, before stocks run out! The sample pack contains trial size Natural Laundry Scent, Washing Powder and Bathroom Cleaner Concentrate.
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Local Suppliers
Summary:
A quick introduction to some of our local suppliers with some of their best products
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Mood Boosting
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A guide to the foods that make you happy! Or at least give you the energy you need to fight off the blues...
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Seasonal Fruit and Vegetables September
Summary:
A quick guide to what's in season for the next few months, with some links to easy recipes and a few of the products we have available in our webshop. That's right you can even buy your vegetables online now!
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The Real Foods guide to ripening bananas
Summary:
Are your bananas a bit green and you want them to ripen and turn yellow? Or are you desperate to turn them black to make banana bread? A fully ripened banana should be yellow with the odd brown or black spot. Read on...
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Stoats Sports Bars for Gold Standard Nutrition
Summary:
Want to up your game in health and fitness? Many of us have been inspired by the 2012 Olympic Games to increase our fitness levels.
We have two tasty new products by Stoats for you to try, which have been developed by sports nutritionists and tested on athletes to help you reach peak performance.
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Looking for the next big thing in skincare
Summary:
Used by the Berber women of Morocco for centuries, argan oil has been rediscovered in the Western world as the latest wonder product for natural beauty.
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Fruit du jour Cherries
Summary:
Is there anything so delectable than ripe, juicy cherries in summertime? We love them so much we use one as our emblem!
Tasty, organic French cherries are now in season and available in-store, ideal for summer snacking, picnics, baking and desserts
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Summer Berries
Summary:
Berries have been eaten in Britain for centuries, find out more about them
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Meet the Producer Pickled in Scotland
Summary:
Ever heard of fruit cheese? Find out all about it and our local producer - Pickled in Scotland.
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Meet the Producer Pudology
Summary:
The subject of our March Meet the Producer is 'Pudology' and the woman behind that concept, Lucy Wager. Visit our stores this month for a chance to sample Lucy's delightful range of dairy-free desserts and follow our Facebook page for an indepth look at the products, and for a chance to win some of these delicious sweet treats for yourself.
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Meet the Producer Chilli Papas
Summary:
In February, our Meet the Producer event will feature local father-of-four Darren Mollan, founder of Chilli Papas. Chilli Papas spice mixes make child's play of cooking Mexican fare and tasty curries. The mixes are fat-free, gluten-free and vegan and use an oil free cooking method. In this article Darren gives you his account of how it all began...
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Are Oats and Barley healthier from the north
Summary:
A new study at University of Aberdeen’s Rowett Institute of Nutrition and Health was announced recently. They plan to investigate if oats and barley grown in the north of the UK are even better at protecting the body against heart disease. The five year study is part of several Scottish Government funded projects being undertaken at the Rowett Institute investigating the potential health benefits of Scottish produce.
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Meet the Producer Mara Seaweed
Summary:
Have you been thinking about including seaweed in your diet, but you are not sure about which type or how to prepare it? Read about this month's spotlighted producer: Mara Seaweed.
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Meet the Producer Eteaket
Summary:
Based just up the road from us in Real Foods, eteaket have been shaking up the world of tea with fresh ideas, amazingly high quality teas and an innovative approach to tea inspired delights.
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Meet the Producer Stoats
Summary:
Stoats are passionate about ‘all things porridge’. They take great pride in sourcing premium Scottish oats and working on different blends to give the best texture to their range. They use unrefined, wholesome ingredients to create delicious snacks, pots and bars.
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