Author Archives: Alice

Special Offers & New Products


New Products


Eat Your Hat Chocolate Bars 

Organic, sustainable and fair-trade chocolate made by the ethical chocolate company EAT YOUR HAT

All of the dark chocolate bars are vegan and the packaging is fully compostable,  which we at Wild Oats are very happy about! We are stocking five mouth-watering flavours..

 £3.95 for 91kg bars 

Organic dark from Sao Tome 95% cocoa

Organic dark with Brazilian mandarin 70% cocoa

Organic milk 38% cocoa

Organic milk with Sri Lankan cardomom 38% cocoa

Organic milk with South African sea salt 38% cocoa


New! Incredible Brewing Co. made in St Werburghs and Arbor Ales from Easton. Priding ourselves on ensuring we offer you a range of wonderful locally produced products.

All the ales in stock are vegan. Prices from £2.69 – 2.89 / 500ml bottles

Refreshing Grapefruit IPA, bolder, more robust, tropical fruits, grapefruit

Amber, malted but hoppy, Amarillo, orange, citrus

Rye, light and spicy but clean and crisp

Black IPA, clean and refreshing with chocolate malts and Citra, fruity hops

Perennially favourite Mosaic Pale Ale, light and zesty

ARBOR citra – refreshing and easy drinking with flavours of citrus and tropical fruits

 


ARBOR ALES

£2.95 – 568ml 

SHANGRI-LA – pale ale brewed with citra, columbus, equinox and mosaic hops for maximum flavour

ARBOR citra – refreshing and easy drinking with flavours of citrus and tropical fruits

I SPEAK FOR THE TREES – american pale ale brewed with amarillo, mosaic and simcoe. Bold flavours of grapefruit and pine with a citrus aroma

OZ BOMB – Aussie pale ale with plenty of galaxy and vic secret hops. Tropical flavours and aromas with a long bitter finish

 


LUCY COOPER LOVES FOOD – BEES WAX FOOD WRAPPERS

Hand produced, eco-friendly beeswax wraps made with love in the heart of Bristol.

Wipeable and re-usable.  Perfect for sandwiches or a spring picnic..when we get some sunshine!

 

Pack of two medium/ two large wrappers £17.95


 

 

 

 

 

 

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Fairtrade Dried Fruit Compote

Thanks to Hugh Fearnley Whittingstall and Tropical Wholefoods. And great on pancakes!

Ingredients

200g Tropical Wholefoods dried apricots
200g Tropical Wholefoods dried mangoes
100g raisins
150ml freshly squeezed orange juice
80g honey
Zest of 1 lemon, pared with vegetable peeler
Zest of  orange, pared with vegetable peeler
1 cinnamon stick
3 cloves
1 star anise (optional)
Thick yoghurt, to serve

Method

  • Pour 500ml warm water into a large bowl, tip in the dried fruit and leave to soak for an hour.
  • Pour 500ml water into a large saucepan along with the orange juice, honey, lemon and orange zest, cinnamon, cloves and star anise (if using). Bring to a boil, then add the fruit and its soaking liquid.
  • Bring back to the boil, reduce the heat and simmer for 30-40 minutes, stirring occasionally, until the fruit has softened and the liquid has thickened slightly.
  • Serve warm or cold on freshly tossed pancakes with a big dollop of thick yoghurt!
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Fairtrade Mango/Apricot Chutney

Hugh Fearnley Whittingstall’s mango/apricot chutney, thanks to Tropical Wholefoods.

Ingredients

500g organic dried mango slices or apricots
4 onions, peeled and finely diced
3 cloves garlic, peeled and minced
250g raisins
350g light muscovado sugar
1 tbsp mustard seeds
2 small red chillies, halved, membranes removed, finely diced
500ml cider vinegar
Finely grated zest of 1 orange
Juice of 1 small orange
1 tbsp ground ginger
1 tsp salt
1 tsp freshly ground black pepper
1 tsp ground coriander
1 tsp ground cumin

Method

  • Put the mango slices/halved apricots in a bowl, pour over 1.5 litres of water, cover and leave to soak overnight.
  • Tip the mangoes and their soaking water into a large, stainless-steel saucepan or preserving pan.
  • Add all the other ingredients and, over a low heat, stir until the sugar dissolves.
  • Bring up to a boil and simmer, uncovered, for about an hour and a half. You should stir the mixture frequently, particularly towards the end of the cooking time, to ensure it doesn’t stick – it’s done when a spoon drawn through the centre of the chutney leaves a clear line for a second or two before the chutney comes back together.
  • Pour into hot, sterilised jars and seal with vinegar-proof lids. Store in a cool, dry place and leave to mature for eight weeks before using. Use within two years.
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Kitchen Encounters with Hannah Braye

Take a glimpse into the kitchens of the experts! We asked our favourite nutritional experts to share with us their top 4 store cupboard staples and their go-to rustle-up suppers.


Nutritional Therapist, Hannah Braye, opens her doors to us…

Kitchen Staples

  • Tahini
  • Frozen berries
  • Lemons
  • Oats

 

My Quick Rustle-Up Supper

Hannah Braye mealWarm Winter Squash & Chickpea Salad
with Tahini Dressing

Serves 4

Ingredients

1 large butternut squash (peeled and diced into 3cm cubes)
1 garlic clove (crushed)
1 tsp allspice
1 tbsp coconut oil (melted)
1 x 400g tin chickpeas (drained) or 250g home-cooked chickpeas
½ small red onion (finely chopped)
1 handful fresh coriander (roughly chopped)
2 handfuls baby leaf spinach
Sea salt and pepper

 

For the tahini sauce

3 tbsp tahini
3 ½ tbspn lemon juice
2 tbsp water
1 garlic clove (crushed to a paste wit a little salt)
1 tbsp extra virgin olive oil

Method

  • Pre-heat the oven to 220 degrees C/Gas Mark 7
  • Toss the squash in the garlic, all spice and melted coconut oil. Season with a little salt and pepper. Place on a baking tray in the oven for 15-20 minutes (or until soft).
  • Whilst the squash is cooking, make the tahini dressing.  Mix the crushed garlic with the lemon juice and tahini. Stir in the water and olive oil a little at a time, until the mixture is smooth (you want it to be thin enough to drizzle across the top of the salad with a spoon).
  • To assemble, mix all the salad ingredients in a bowl. Drizzle over the tahini dressing and serve.

Hannah Braye, Nutritional Therapist (DipCNM, mBANT, CNHCreg)
www.finefeathernutrition.com

Hannah is a registered nutritional therapist providing evidence-based nutrition advice from a naturopathic, person-centred approach. She offers 1-1 consultations, personalised nutrition and lifestyle recommendations, meal plans, recipes and continuing support to help you meet your health goals.

Hannah is also: a member of the World Health Heroes, a network of health and well-being practitioners, promoting affordable health and well-being across local communities; an Assistant Clinical Supervisor at the College of Naturopathic Medicine; and she works part-time for the Soil Association where she helps caterers improve the quality and sustainability of their food.


Hannah is co-hosting a talk for Wild Oats this May on Health & Illness: How Cultural Understandings Differ.

To read more Kitchen Encounters, click here…

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Wild Oats Christmas Hampers

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Wild Oats Christmas hampers are now available to order!

The perfect present for a foodie. Whether their diet is vegan, gluten-free, superfoodie or they simply appreciate wholesome, tasty nosh, we’ve got the answer!

Leave us with your budget and requirements and we’ll magic up something special in a beautiful open basket tied with a bow.

Here’s an example of our vegan hamper; full of delicious edible delights and essential vitamins to accompany a vegan diet.

Please ask a member of staff for more detail or email enquiries@wild-oats.co.uk

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Banana Bread Porridge.

bbp

The perfect winter breakfast from Joe Jackson (http://www.joejacksonnutrition.com/)

Ingredients

1/2 cup of oats

1 cup of almond milk (other milk alternatives will work just as well)

1/2 a ripe banana

1tbsp almond butter

1/2 tbsp of maca powder

Pumpkin seeds, goji berries and bee pollen (for sprinkling)


Method

1. Mash the banana in a small bowl, and combine with all the other ingredients (except pumpkin seeds, goji berries and bee pollen) in a small saucepan.

2. Start to warm through on a low/medium heat (cooking slowly allows the flavours to combine with the oats as they cook, intensifying the flavour).

3.Cook until the porridge has reached your desired consistency, then serve straight away using the pumpkin seeds, goji berries and bee pollen as toppings.

 

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Rawmember Rawmember the 5th of November

82828eec-b107-499c-b779-a41bdc16292bIt’s that time of the year to gather around bonfires and gnaw on toffee apples, but it’s hard to do so without thinking about all that refined sugar! Luckily we’ve found the perfect solution (thanks to Emily von Euw of www.thisrawsomeveganlife.com) – a raw vegan caramel apple! A little something you can rustle up with the family before huddling round the bonfire and watching fireworks shoot up into the night sky.

 

CRAZY Raw Caramel Apples: makes 2, but you can effortlessly make more

 

2 Apples on skewers (try to get organic!)

 

1/4 cup dates   

2 Tbsp melted coconut oil 

Cinnamon & salt, to taste

Water, as needed

 

1/4 cup finely chopped nuts  

 

2-3 Tbsp cacao

2-3 Tbsp agave/honey/maple syrup 

2-3 Tbsp nut butter

3 Tbsp melted coconut oil 

 

Blend the dates with the coconut oil, cinnamon, salt and water to get a smooth, thick consistency. You can add more sweetener if necessary before covering the apples completely with the “caramel”. When there is no more apple left to cover, roll them in the chopped nuts so they stick. 

 

Then mix the cacao, sweetener of choice, nut butter and coconut oil until smooth. Drizzle it all over the apples and VOILA! Om nom nom.

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Clare Chapman on postural health

Clare July 14

Clare Chapman

This year I have been delighted to sit on the panel for two of the Wild Oats Health Connect talks. In May I joined the team for the ‘Diseases of Civilization’, and in September returned for the ‘Musculoskeletal Disorders’ discussion.

 Like the other speakers and participants, I share a deep interest and enthusiasm for exploring and pursuing natural health. My contribution however is not in the area of food and nutrition, but in postural health, a component of health which is barely on most people’s radar.

 You would not be alone in asking me to explain what is meant by postural health, or even asking, why does it matter? The very word ‘posture’ seems to conjure up stiff and outmoded notions of ‘deportment classes’! Actually, that is not altogether off the mark, but I will reclaim the word to simply mean how, as physical beings, we habitually arrange ourselves in gravity.

 

We have choices. We can stand, sit walk and bend in a way that is harmonious with the structures of our body, or we can adopt postural patterns that are likely to get us in to trouble. In the latter case, the stresses of gravity will be borne by areas of bone and tissue never designed for such use and which will struggle to respond adequately. Typically, these areas will suffer excessive compression, wear and tear, or distortion – respectively to discs, knee joints and big toe joints, for example. Meanwhile, areas that actually need certain forces to be stimulated and develop healthily will be bypassed – resulting perhaps in a localized lack of bone density, or chronically tight hamstrings. These are just a few examples, but, as the whole body exists in the field of gravity, you can see that every part of our structure and physiology is affected in some way.

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Balanced in gravity

 Think of posture as a ‘snapshot’ of our movement patterns. In this way you can see it is a useful indicator of our biomechanical functioning. Working with posture can transform previously tiring, painful and inefficient patterns into pain-free every day movement, not to mention sports, dance and rehabilitation work. For example, I frequently see joggers pounding the ground with virtually no engagement from their feet, buttocks or the deep spinal muscles that could propel, lift and protect them. These actions are our birthright, and should be familiar to us through the natural postural patterns in standing, lifting and walking. We need to raise the bar of what we consider normal, healthy activity.

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Poor posture will damage the body

 So where do we look to find natural posture? Six years ago and after two decades studying and teaching various approaches to yoga,one of my students lent me a book called ‘8 Steps to a Pain-Free Back’. I was sceptical about the title, so I confess it was not until I had to return the book that I actually read it! It articulated much of what I had experienced through years of practice. To my surprise, I was transfixed by its content.

 

The book is the work of Esther Gokhale. Imagine being a young mum, and being told, after unsuccessful back surgery, that you should not have any more children. Esther was determined to find a solution to her pain, and undertook extensive research among traditional communities in parts of Africa, India, Brazil and Southern Europe. These populations reported an astoundingly low (5% – 7% compared to 80% in the UK) incidence of back and joint pain, despite either manual or more sedentary labour. Gokhale found that, while culturally diverse, these people had something striking in common, young or old, male or female – and this was their posture. And it was markedly different from what is now regarded as ‘normal’, or even ‘ideal’ in the industrialised world.

 

Esther Gokhale’s background was in biochemistry at Harvard and Princeton – the scientist in her needed to understand exactly how postural alignment made such a difference to our structural health. She investigated its effects on our anatomy and function, and she saw that, while the modern world had drifted towards a very ‘S’ shaped spine, often with the pelvis and tail bones tucked under, indigenous tribes and non-industrialised cultures had preserved what Gokhale called their ‘primal architecture’.

Ubong tribesmen, Borneo, Indonesia

 

This image shows an anteversion of the pelvis at the lumbar-sacral junction, allowing the spine to remain aligned in a more ‘J’-shape with the pelvis and buttocks further behind, not tucked under. This alignment is maintained while walking, sitting and bending. This was the ancestral way, how the human body has evolved, and how we all are as young children. The Gokhale Method is not based on abstract theories, but on respecting a blueprint that has worked for our species for thousands of years.

 

Rediscovering a ‘natural blueprint’ for health is not an altogether new idea. Some Wild Oats readers will be familiar with the pioneering work of Weston Price, an early-C20th American dentist who questioned why his patients’ teeth were so decayed and overcrowded. He noted back in the 1930s that the refined western diet was causing nutritional deficiencies and also a poorly developed facial structure. By contrast, he found that people in aboriginal cultures who ate a traditional diet had none of these problems.

 

What is new about Gokhale’s work is that she has identified the vast cultural blind-spot that is postural health. Commonly, we attribute the nation’s rising tide of back pain, joint problems and other musculoskeletal dysfunction to three main causes: being sedentary rather than active, increasing obesity, and having an ageing population. I believe that even if we could address all three of these culprits – and wouldn’t that be wonderful! – we would still be left floundering because our culture has lost sight of what a healthy human structure actually looks like. Gokhale’s answer is both radical and inspirational – to look at how we raise our children, re-examine our notions of fitness, our furniture and fashion, and revise our ideas about what is actually ‘normal’ for our species.

 

It occurs to me that improving both bour nutritional and postural health requires two basic things:

  • Avoid what does us harm! Understand that many common so-called foods are not health supporting. Understand that most modern ideas about posture, furniture design, shoes etc, will not serve us well.
  • Give the body what it truly needs.

 

And this is why I feel very much at home among the Health Connect community. In the past few years this series has provided a fresh platform to challenge the conventional wisdom concerning diet and nutrition and the causes of modern disease. It is providing new perspectives and answers to people who understand that there is a better way. Let’s embrace and embody that with healthy posture too.

 

Clare Chapman studied with Esther Gokhale in the US, and teaches the full 6-lesson Gokhale Method Foundation Course in Bristol. She offers Free Workshops and gives talks to a variety of groups and organizations. This year she is developing a Posture Project in Bristol schools, with INSET training for teachers and talks to Parents’ organizations. Find out more at:

http://gokhalemethod.com/biography/Clare_Chapman

or contact Clare on 07982 231317

 

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Halloween Recipe

Stuffed Pumpkin
6–8 servings

We used a 13 lb/6 kg Muscat squash for this, but any eatable pumpkins would work. You can also use smaller pumpkins, like Hokkaido, just remember to adjust the baking time.

1 large pumpkin or 2 smaller pumpkins
1 small knob of coconut oil, ghee or olive oilStuffed_pumpkin_3

Cut a hole on top of the pumpkin, shaping a ‘lid’. Scoop out the seeds and pulp.Rub the inside with oil. Now it is ready to be stuffed.

Stuffing
1 1/2 cup / 300 g uncooked millet or white quinoa
1 large knob of coconut oil, ghee or olive oil
2 large onions, finely chopped
9 oz / 250 g brown mushrooms, quartered
2 large stems kale, stems removed and finely chopped
3 tbsp white wine or water
1 tsp dried thyme
sea salt and pepper
1 cup / 3,5 oz/ 100 g cranberries (fresh, frozen or dried)
1 handful raw almonds, coarsely chopped (use pumpkin seeds for a nut free alternative)
2 stems flat-leaf parsley, finely chopped, save a little for serving
5 1/2 oz / 150 g goat’s or sheep’s feta cheese (optional), save a little for serving

 

Preheat the oven to 200°C / 400°F.
Place millet in a sieve and pour over hot water. Rinse and drain. Place in a saucepan and cover with 3 cups water. Bring to a boil, lower the heat immediately and let gently simmer for 10 minutes. Remove from heat, cover and set aside for 10 minutes. Meanwhile, heat oil in a large skillet. Sauté onions, mushrooms and kale for a couple of minutes until soft. Add wine, thyme, salt and pepper and cook for about 5 more minutes. When the liquid is almost evaporated, add cranberries, almonds, parsley and stir to combine. Taste and adjust the flavors. Turn the heat off and remove the skillet from the heat and stir in the cooked millet. Now add the crumbled feat cheese and toss to combine. Fill the pumpkin with the millet stuffing. Place the pumpkin ‘lid’ on top and bake in the oven for about an hour (maybe less or more, adjust to the size of the pumpkin), this depends on the oven and on the size and type of the pumpkin. Check the pumpkin flesh with a knife from time to time and stir around the stuffing with a spoon. The pumpkin is ready when skin is browned and bubbly and the flesh is soft. Garnish with parsley and feta.

This recipe can be prepared ahead and reheated before serving.

Happy Halloween!

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Can You Get Enough Protein In A Plant-Based Diet?

Anyone who chooses to follow a plant based diet is probably all too familiar with people questioning where exactly they “get their protein from”. The mind automatically jumps to thinking about animal products when thinking about the answer to this question, whether it be the meat itself, or byproducts such as milk and eggs. This may seem completely baffling to some, as there is such a wide variety of plant based foods available in the human diet, which offer just as much protein as animal sources, without some of the associated health risks that can be linked to excessive animal produce consumption.

So what exactly is protein? It’s one of the most abundant nutrients in the human body (second only to water), responsible for the growth and repair of every cell in our anatomy, including bone, tissue, muscle, hair and nails. In fact, protein makes up 45% of our total mass, meaning it is crucial in our diet. We would quite simply just waste away without adequate amounts being consumed. Protein is made up of smaller components called amino acids. There are well over 100 that we know about, however the human body uses only 20 of them in order to create the proteins that make up our body tissues and maintain them. To add to the complexity of the human body, each of these amino acids can be arranged in different sequences to build a variety of structurally different proteins for different roles within our bodies. To make it easier; think of the proteins being the house, and the amino acids being the bricks. Not all houses look the same and have the same purposes, and neither do proteins. These 20 amino acids are split in to two groups, “essential” and non-essential”. The “non-essential” can be created within the human body, however the “essential” can’t be, meaning we must obtain them from our diet. These 9 essential amino acids are all responsible for unique roles within the body, as well as combining with their “non-essential” counterparts to become functional for their role in the body. Not all foods contain all of these amino acids in equal parts, therefore a varied and balanced diet is key to obtaining them all.

If you think the role of protein in the body is limited to repair and growth, then you would be wrong. As a Nutritional Therapist, I see a lot of patients who’s health complaints can be linked back to blood sugar imbalance. The amount of glucose in the bloodstream is tightly monitored by insulin produced in the pancreas, however if we’re consuming excessive amounts of sugar, this can have a knock on effect on many other aspects of our health, including weight gain, headaches, adrenal stress and fatigue. The advantage to protein is that it is broken down slowly in the gut and released gradually in to the bloodstream, allowing your body to use it more effectively. This also provides you with a constant stream of energy over a longer period of time, unlike carbohydrates for example, which are quicker to be broken down, causing an influx of glucose in to the bloodstream which could possibly be stored as fat if supply outweighs the demand. Protein also plays a huge role in producing and supporting enzymes,hormones and other body chemicals that keep our body functioning effectively, particularly in the immune system. This bodily system is largely composed of protein, which is responsible for forming antibodies, which circulate our body and remove any threats to our health before they can manifest further.

The health benefits seem to be endless, we should eat as much as we can shouldn’t we? The answer is no. In fact out of our total calorie consumption, only a tenth needs to come from protein. The British Nutrition Foundation currently states that 0.75g of protein should be consumed per Kg of body weight in adults, roughly equating to 55/g a day in men, and 45g/day in women. Although the current national average daily intake of protein more than exceeds this, the sources it is derived from may be linked to increasing prevalence of chronic disease, with 37% on average being obtained from meat and meat products. In fact, various studies have suggested that populations who consume the most amount of red meat tend to be more susceptible to conditions such as cancer, heart disease, diabetes and macular eye degeneration. Therefore, it could be suggested that the amount of protein we’re eating isn’t the key to optimum health, but the sources we are getting it from in our diet. Results of the same study also showed that an average of just 33% of the protein in our diet comes from plant based sources (vegetables, fruit, nuts seeds and cereal). This however may not always be the case. Trends in nutrition are now leaning in the direction of plant based proteins alternatives, due to the surge in plant based food bloggers and recipe books invading the mainstream. Working as a Nutritional Therapist as well as an independent health store manager has allowed me to see the shift in the market first hand, with people becoming more invested in their health and educating themselves on the benefits of a plant based diet.

So what are the best sources of protein in the vegan diet? Nearly all vegetables, beans, grains, nuts and seeds contain significant levels of protein. Perhaps the most infamous are beans and pulses, which are a great addition to meals to bulk them up. For example, a cup sized portion of red kidney beans offers over a quarter of the daily recommendations for protein. I hear you saying “beans don’t agree with me”. A lot of people don’t realise that it’s so important to wash beans thoroughly when using tinned versions, as it helps wash away any naturally occurring gases that may have built up during storage, which are the culprits responsible for bloating and gas. Nuts and seeds are also great additions to any meal as a topping, as they are packed with protein, beneficial fats and minerals. Nut butters are also great for use as a spread, or stirring in to porridge and sauces. Try and be adventurous, peanut butter will always be the firm favourite, but almond and cashew butter are hot on it’s heels, and are staples in my pantry. Alternatively, there are some delicious nut based milk alternatives on the market, fantastic for directly replacing dairy milk in cooking, cereals and tea.  Try swapping out pasta and rice for foods that have a higher protein content. I’m talking about grains such as quinoa and buckwheat. If you’re not looking to make too many changes all at once, this would make the perfect place to start, as they can be prepared and used exactly how you would use your other tried and tested grains.

It has long been believed that vegan sources of protein are not “complete”, due to claims that the levels of all 9 of the essential amino acids needed by the body are not as concentrated as protein from animal produce. For example some grains tend to be slightly lower in the amino acid lysine, whereas a selection of legumes tend to contain slightly less methionine. This however, does not mean that there aren’t vegan foods that fall under the “complete” proteins an example being quinoa, meaning that someone with a strict plant based or vegan diet is still able to easily meet the required threshold for essential amino acid intake. Until recently, it was recommended that vegans should combine their proteins in every meal in order to obtain sufficient amounts of all the essential amino acids. As you can imagine, this was a very rigorous task that sapped the fun out of eating for many. Luckily for us, this idea has now been discarded, and it is believed that vegans can go above and beyond the recommendations by making sure they are including a variety of plant based proteins in their diet on a regular basis.

I hope that the next time someone asks you the dreaded question “where do you get your protein from?”, you will have a whole bank of information to answer them with. Not only is there a vast variety of vegan-friendly proteins available, but you also have the assurance that they supply a variety of other health boosting benefits, without the possible risks associated with their animal based alternatives.

 

Joe Jackson, Written for Vegan Life Magazine.

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