Top 5 super spices you need to use more of

Think back on the best meal you’ve ever had. The aromas, the texture, the flavour, all held together by our favourite kind of ingredient—spices. Here at Galloway’sWholesome Foods®, we take the phrase ‘spice up your life’ very seriously. A meal isn’t the same without the rich flavours and aromas fresh spices can add to your dish. But it’s not all just for taste, spices can have some fantastic health benefits as well. We call them ‘super spices’, and they will not only pack your meals with flavour but also benefit your body. Here are the top five super spices we’re excited about right now.

1. Cinnamon

Cinnamon is most known for its blood-sugar-lowering properties. Because of this, it’s popular amongst those struggling with insulin resistance, including patients with diabetes. But that’s not all—cinnamon is also loaded with antioxidants, evening more than other super spices such as garlic and oregano. Cinnamon also has anti-inflammatory properties which can help your body repair tissue damage. And on top of all that? This warm, delicious spice is incredibly versatile and works well in both sweet and savoury dishes. So, whether you spice up that morning latte or your evening root vegetables, your body will thank you for it.

2. Turmeric

Turmeric is known for its vivid orange hue that can add a pop of colour to any curry or soup, but did you know it has also been used as a medicine for centuries? In India turmeric was used in many ways, such as an inhalant to alleviate congestion, or as a paste to treat skin conditions. Countries such as Pakistan and Bangladesh also prepared turmeric in a variety of ways to treat coughs. Now turmeric is being hailed as a natural wonder capable of helping treat cancer and Alzheimer’s.

3. Cayenne

For those who really like to spice up their life, you’ll be happy to hear that this spicy pepper is hot in more ways than one. Originally from Central and South America, cayenne peppers have been used for thousands of years to treat a variety of health concerns. Most famously, cayenne is known to boost your metabolism. This means cayenne can help your body burn more calories per day than it would have without the spice. Cayenne is also known to reduce hunger, helping you stave off unhealthy binges between meals. And just in case that still isn’t enough to sway our most spice-wary readers, check out this list: cayenne may help lower blood pressure, prevent stomach infections, and relieve joint and muscle pain. Adding a little heat your dish never felt so good.

4. Ginger

Ginger is an extremely versatile spice that can be prepared fresh, dry, powered, as an oil, tea, or even juice. Originating from the southern parts of China, ginger has long been known for its digestive properties, mainly for its ability to help reduce nausea. This makes ginger an effective tool to help fight the flu and is said to be particularly effective against morning sickness. For newer found benefits, ginger is recently being investigated for its ability to lower blood sugar to fight against diabetes, as well as a method to reduce cholesterol

5. Cardamom

Originally found in Middle Eastern and Arabic foods, cardamom is steadily gaining popularity around the world, and we are all for it. Not only is cardamom a delicious addition to many recipes, it also has some incredible health benefits that are hard to pass up. As an oil, cardamom has been shown to have antibacterial properties that may be able to kill bacteria and fungi. Along these same lines, it only makes sense that people have also been using cardamom as a breath freshener. By helping fight oral bacteria that cause bad breath, cardamom is your new best friend for a fresh, and healthy smile. Finally, Cardamom may also help improve heart and liver health, so what have you got to lose!

If flavour wasn’t enough of a reason to spice up every meal, then the added health benefits are impossible to say no to. At Galloway we stock a variety of spices, including all five above, to pack your dishes with flavour from the healthiest seasonings. Check out our product page for more information.

We also have plenty of recipes to help you incorporate each spice into a healthy, and delicious meal. For something packed with spice, check out our vegetarian Indian food recipes. And while each of the spices listed above can be safe and healthy additions to your diet, make sure to talk to your doctor before introducing anything new into your health routine.

Questions for us? Don’t hesitate to reach out on our contact page, we love to hear from you!

What is gluten and should you try a gluten-free diet?

Photo Credit: Ales Krivec

The benefits of going gluten-free have been steadily gaining steam over the last couple of years, but is going gluten-free really beneficial to your health? Let’s start from the beginning, what is gluten? Gluten is a protein found in wheat, rye, barley and triticale—and unfortunately for those who are sensitive to it, it’s incredibly common. Of course, you will find gluten in bread, pastas, and any other foods that are made from wheat, rye, barley or triticale, but you will also find gluten in a surprising amount of other things. Gluten is added to many foods as a thickening or binding agent, or for flavouring or colouring. It can be found in beverages, vitamin and mineral supplements, medications, sauces, and even toothpaste! Gluten is in so many things that instead of reading the ingredients labels, it is often easier to just look for products that are specifically labelled as gluten-free or to look for whole foods that are naturally gluten-free to be safe. But is all this work really worth it? The answer is, for those with gluten intolerance, and especially those with celiac disease—yes, it is.

Celiac disease and gluten intolerance each come with a different set of symptoms. Celiac disease is an autoimmune disease where gluten triggers the immune system to damage the lining of the small intestine. This causes the body to eventually be unable to absorb nutrients from food. Gluten intolerance (or sensitivity) may cause abdominal pain, bloating, diarrhea, constipation, rashes or headaches, but the small intestine is not in danger of damage. If you think that any of these symptoms apply to you, make sure to visit your doctor for a diagnosis to ensure you can take the healthiest next steps for your body. If gluten is the cause of any of these ailments, eliminating gluten can have a variety of benefits:

1. Improved energy levels
Tired all the time? People with gluten sensitivity may be suffering from nutrient deficiencies, such as iron deficiency. After removing gluten from your diet, nutrient absorption can return to normal levels and you should find your energy returning in no time!

2. No more bloat
People with gluten sensitivity or celiac disease often experience excess gas and bloating after eating gluten. Remove the gluten, remove the problem! You’ll have a happier and healthier intestine and will notice an immediate improvement in digestive health. Other symptoms such as diarrhea, nausea and constipation may also be reduced after following a gluten-free diet.

3. Improved bone health
People living with undiagnosed celiac disease suffer from a variety of nutritional deficiencies, one of the major ones being calcium. Without the proper calcium intake, you are at risk of diseases such as osteoporosis. After removing gluten from their diet, celiac patients are shown to have a significant improvement in bone mineral density.

With these kinds of benefits, it can be easy to see why going gluten-free has been so popular in recent years. But what about those without gluten sensitivity or celiac disease? The results are less clear. For some, weight loss or self-treating digestive issues is the goal. Eating gluten-free often automatically eliminates many junk foods and other unhealthy treats because of the prevalence of gluten in these high-calorie snacks. But that may not mean that gluten is the cause, and stocking up on expensive, gluten-free alternatives doesn’t always mean that you are automatically choosing healthier options. Instead, focusing on eating whole, unprocessed foods is a great start if you are looking to reach or maintain a healthy weight, or to have a healthier digestive system.

Need help with that first step? We know that finding delicious recipes using whole and unprocessed foods isn’t always easy and having the time and knowhow to accomplish these recipes can be even harder. Don’t worry—we’ve got you covered.

Family meals for happier, healthier kids and adults

Photo Credit: Jimmy Dean

Let’s face it, humans are pack animals, we aren’t meant to be alone! Experiences that bring a sense of belonging are incredibly important, and nothing brings people together quite like a good meal. Thinking back on family meals growing up brings back fond memories for many of us, but the impact of eating together goes deeper than that. Eating as a family has been shown to benefit both physical and mental health not only for children, but parents as well. Why? Let’s delve a little deeper to find out. 

1. Mentally healthier teens

Families who eat together frequently have shown lower rates of depressive symptoms, suicidal ideation, and eating disorders in teens. The reason why can lead back to a variety of factors. For one, when parents are able to have quality interaction with their children on a daily basis, they are able to identify changes that may be an indicator of riskier behaviour such as changes in eating habits, friend groups, or academic performance. Parents are also more likely to identify instances of bullying, and therefore able to help their kids address the problem if it is occurring. This time spent together ultimately leads to happier and safer kids. 

2. Physically healthier kids and parents

Children and teens who regularly eat meals with their parents are less likely to be overweight or obese. This makes sense—parents can monitor what their kids are eating and prepare healthier options than the faster snacks and meals teens often choose for themselves. But the affect also leads to healthier parents! Parents who eat with their kids report less diet and binge eating behaviours, as well as reporting to eat more fruits and vegetables. Perhaps parents are trying to set a good example for their kids or cooking when they know they’re family will be eating it may lead to healthier choices when it comes to food preparation. But whatever it is, it’s working in everyone’s favour! And since eating healthier is a passion of ours in any situation, we can’t miss this opportunity to plug some of our plant-based meals and vegan life recipes—check it out and save yourself deciding what to make tonight!

3. A more sober present and future

Children and teens who regularly eat with their parents are shown to be less likely to abuse drugs and alcohol. And this affect doesn’t just apply to their younger years. Adults who reported eating regularly with their families as a child remain less likely to report incidences of drug abuse as adults. 

4. Better relationships

When it comes down to it, eating together is an opportunity to spend quality time as a family—that’s what’s most important. Busy schedules or night shifts might not make regular, family meals possible for everyone, and that doesn’t mean your family is doomed. If you are able to have consistent family time in another way, that’s also a great option! But for those of us who have the privilege of being able to schedule daily family meals, the benefits of eating together are hard to ignore. And having a dedicated time where parents and kids always know they can share and connect as a family is a great way to ensure family time doesn’t get lost in the hustle of everyday life. So, turn off the tv, prepare something the best you can, and start a new tradition. One that your kids can then pass down to their families for happier and healthier generations to come. 

Are you an omnivore looking to try plant-based meals?

For all the meat eaters out there, omnivores and carnivore’s alike, a full plant-based diet may not be something you want to consider. Maybe a diet with no animal products isn’t right for you, and there’s no shame in that. Knowing what works best for your body and lifestyle is the base of any healthy diet. But that doesn’t mean you can’t love your plants just as dearly as the rest! A good veggie can hold its own as the star of any dish. Trust us, even our most carnivorous friends can’t say no to a well-done black bean and mushroom burger or cauliflower wings. The difference is in the mindset, variety, and having a delicious recipe. Three things, we happen to know all about. 

1. Mindset

   Many of us have grown up eating animal products in every meal. In fact, a meal just doesn’t feel complete without them, and we can’t see that changing. Maybe we’ve had plant-based meals before and felt unsatisfied or are afraid that all plant-based diets are too restrictive for our lifestyles, but this doesn’t have to be the case. Adding even one plant-based meal to your diet is a healthy choice you can be proud of. Maybe you’re interested in adopting meatless Mondays, or only eating meat for dinner or when eating out. It doesn’t have to be a hard and fast line, and you can incorporate more veggies into any meal you like. But what about the satisfaction? A meal with no meat? Is it even a meal, or just rabbit food? Let’s see. 

2. Variety

   Ever sat down for a beautiful meal of plain lettuce, only to eat a mountain of it and still feel hungry and unsatisfied? Who hasn’t. And while no one can argue that lettuce isn’t a healthy choice, it can’t be the only star. Balanced, plant-based diets are just as varied and delicious as their meat-based alternatives. And with more and more resources out there, it’s never been easier to find delicious, plant-based meals to try. The trick to feeling full and satisfied is to make sure your plant-based meal includes all the proteins, fats, and carbs your healthy, meat-based meals provide. Add tofu, tempeh, legumes or hummus for proteins. Avocados, healthy oils, and nuts for fats. Oats, sweet potato and banana for carbs. All these delicious foods are both filling and delicious. And by ensuring you are still getting your recommended intake of proteins, fats and carbs, you are making sure you feel fuller, longer, on healthy options. 

3. The Recipe

   One of the main complaints we hear about a plant-based diet is that it’s boring. People create the same meal they would have in their meat-forward diet, and just remove the meat. Let’s look at a classic—steamed broccoli with baked potato and steak. Now remove the animal products. What flavour are you left with? What did you do to spice up that broccoli? And how are the potatoes without the slab of butter, bacon bits and sour cream? No wonder it’s boring. Eating plant-based shouldn’t mean taking away. Plant based recipes are packed with flavour, and when those veggies are treated with the same time and care as a well marinated steak, they earn their place as the star of any dish. Not sure where to start?

With all these options, it couldn’t be easier to incorporate delicious, and filling plant-based meals into your diet. And with the right mindset, variety, and recipes, you won’t feel like you’re sacrificing anything. Once a week, once a day, or switch it up. If adding more plants, whether it be plant-based, vegetarian, or vegan meals, is something you’d like to try, why not today?

Plant-based vs. Vegan: What’s the Difference?

Photo Credit: Edgar Castrejon Unsplash

The idea of going vegan, or eating a more plant-based diet, is becoming more popular by the day. And with increasing information, exposure, and number of restaurants offering vegan and plant-based options, it’s easy to see why more people are interested in making the switch. But for those of us just starting out, how do we know which diet is best for us? We all have that friend, (or two or three) who tried switching to a strict, new diet only to drop the idea entirely after a couple of weeks and return to their previous habits. So, we want to make sure you have the resources you need to set yourself up for success. 

Changing your diet is a change in lifestyle, and it can be hard to do without the right preparation and information. For some, vegan or vegetarian diets are a bit of a mystery, and many others are also unaware of the changes they can make without committing to a strict, animal-free diet. To help you decide what option is best for you, we want to highlight the key differences between a vegan and plant-based diet. Let’s start with the basics:

A vegan diet contains no animal products. 

A vegan diet eliminates all meats, dairy, poultry, fish and honey. Anything derived from a living being counts and is removed. It might seem like a simple definition to follow, but what foods contain animal products isn’t always easy to see. For example, potato chips are often flavoured with seasoning that contains casein (a protein derived from milk). Casein is also commonly found in non-dairy creamers. Gelatin is found in many candies and salted peanuts, and even your wine or beer may be fined with isinglass (a gelatin obtained from fish), egg white, casein or gelatin. A person wanting to follow a strict, vegan diet would need to be aware of these potential ingredients and know which products are vegan friendly and which to avoid. 

A plant-based diet prioritizes plants but doesn’t necessarily exclude animal products. 

Following a plant-based diet doesn’t specifically include or exclude animal products. It’s up to you! As long as you are focusing on eating primarily plant-based meals, you are following a plant-based diet. So, what is plant-based? Plant-based foods include fruits and vegetables, but also include whole grains, plant-based oils, legumes, nuts and seeds. Eating plant-based also emphasizes eating whole-foods. This means your food is free from additives and processing, or is processed as little as possible. This is another difference from a vegan diet, which only specifies no animal products, and does not necessarily prohibit processing or additives. 

So, which diet is best—vegan, or plant-based?

This is really up to you. Many people choose veganism due to environmental or ethical reasons, which helps back their choice to follow a stricter diet. For others, a less strict diet focused on making healthier choices and avoiding processed foods may be in the priority, so they may choose a plant-based diet instead. No matter which diet you choose, or even if you decide neither is right for you, incorporating more plant-based meals into your diet is both an easy and delicious switch that has countless benefits for your health. The trick is finding what works best for your body, lifestyle, and values. 

If you are interested learning more about how you can incorporate more plants into your diet regardless of what diet you choose to follow, you can check out our 5 beginners tips for implementing more plant-based recipes into your diet.

5 Beginner’s Tips For Implementing More Plant-Based Recipes Into Your Diet

Photo by Jennifer Schmidt Unsplash

So, you’ve decided to explore the steps of how to implement a more plant-based diet into your daily life! That’s great. Whether it’s for health, environmental or religious reasons, going meat-free has many benefits. Reducing your meat intake can seem like a big feat, but when you break it down into smaller pieces, it’s way easier than we think. In the end, it can help with your overall health, save you money and you can add new recipes to your repertoire.

The great thing about going plant-based is it doesn’t need to be so black and white. You can make up the rules as you go and decide what works best for you. If you want to do “Meatless Mondays” or try vegetarian-friendly recipes a couple of times a week, that’s your call!

In this post, we break down the steps you can take to become more plant-based in your diet.

5 Steps to becoming a vegetarian plant-based eater

 1. Start slowly

When it comes to starting your journey into plant-based eating, you don’t need to cut everything out all at once. A lot of people start by eliminating red meat first (beef, pork, lamb) and then work towards a more pescatarian diet (only eating fish as their main source of animal protein). Over time, people will make a full transition, but keep in mind this is your journey. Do what’s best for your budget, lifestyle, body and timeline.

2.  Look for tasty substitutes

In recent years, finding plant-based substitutes has become easier. You can find alternatives for different meats, dairy products, and even eggs. Initially, many people think the only foods they can eat are fruits and vegetables, but with all these new food innovations, they can still enjoy meat substitutes. Tofu, tempeh, and Beyond Meat are just a few examples of meat alternatives you can implement into your plant-based grocery list. Just keep in mind that the faux meats have many preservatives, and ingredients that are not you cannot pronounce. Be mindful when transitioning and shopping for substitutes for meats and cheese. Stay on the whole foods journey as much as you can.

3. Don’t forget about your vitamins

When making the transition to a more plant-based diet, there are a couple of challenges to overcome. Our bodies are all different and you may need time to adjust to a new diet and meal plan. When you start eliminating meat, it’s important to make sure you’re getting enough protein and vitamins.

When making the switch, make sure to:

• Get extra protein by eating plain greek yogurt, eggs, cooked beans or lentils, whole grain pasta, quinoa, and nuts.

• Supplement with B12 vitamins! Normally, you’d get these essential vitamins from eating red meat. You can also add cottage cheese, nutritional yeast, soy substitutes, and oats for more B12 intake.

• Omega 3’s are another essential fatty acid for your body. If you’ve cut out eggs and fish completely, you can take them as a supplement and eat walnuts, flaxseeds or flaxseed oil, chia seeds, brussels sprouts, and hemp seeds.

4.  Start with a buddy

We all know doing challenges with friends or family makes anything more fun and exciting. Trying something new with someone you’re close to also helps keep you accountable. You can set your own check-in dates or even meal prep and try new recipes together.

5. Get creative in the kitchen

Once you’ve made the switch to vegetarianism or plant-based eating, you can start exploring new flavours, recipes, and styles of cooking. There’s a common misconception about vegetarian or plant-based food being boring, flavourless, and salad-based. But this couldn’t be more inaccurate!. Foods around the world have a plant-based foundation, including Indian, Thai, Mediterranean, Mexican, Southern Italian, and Chinese cuisines. Alternatively, you can also try plant-based meal delivery services that introduce you to new recipes and types of foods.

Finally, don’t forget to go easy on yourself. Enjoy the process as much as possible by experimenting with new ingredients and flavours. If you have some slip-ups along the way, that’s ok. We’re all different and our bodies have different needs, so do what’s right for you.