Snacking has become a normal part of modern life — from office kitchens and petrol stations to cafés and supermarkets. But are our snacks truly supporting our health? In this article, nutrition counsellor Katrin Peo explores how modern snacking habits affect energy, blood sugar, cravings, gut health, and long-term wellbeing. Learn why snack quality matters more than snacking itself, who may genuinely benefit from snacks, and discover 25 healthier snack swaps that can help imp

The Portfolio Diet and Planetary Health Diet are science-based eating approaches that support both personal and planetary health. Learn how fibre-rich plant foods, legumes, whole grains, nuts, and vegetables may help support heart health, cholesterol balance, gut health, and long-term sustainability.

A major new Nature study shows how diet shapes the gut microbiome and influences obesity, diabetes, and cardiovascular health. With rising cardiometabolic disease globally and in Estonia, understanding this connection is more important than ever. Here’s what the science reveals—and what it means for your daily food choices.

Eating better in 2026 doesn’t require strict diets or calorie counting. Discover practical, science-backed principles that show how small, consistent changes to food quality, gut health, protein, and eating habits can improve energy, mood, metabolic health, and long-term wellbeing.

Boost your gut microbiome with this flavour-packed chickpea–miso hummus, made with fermented miso, nutritional yeast, herbs, and fibre-rich chickpeas.

The heart of the matter Heart disease remains the world’s number one killer. According to the World Health Organization (WHO) ,...

This vibrant salad brings together sweet, salty, and nutty flavours in a nutrient-rich bowl that’s perfect for gatherings or healthy meal...

Why Food and Mood Belong in the Same Conversation When we think of mental health, we often picture therapy, mindfulness, or medication. But research increasingly shows that what we eat also has a profound effect on how we feel. This field — known as nutritional psychiatry — explores the fascinating relationship between diet, gut health, and mood. From the nutrients that fuel our neurotransmitters, to the fibres that shape our gut microbiome, to the vagus nerve that connects

These apple-carrot muffins are moist, warmly spiced, and naturally nourishing — perfect as a healthy breakfast, higher-protein snack, or...

Looking for a healthy, crunchy, and protein-packed breakfast idea? This homemade granola is simple to make, naturally sweetened, and far...

There’s something deeply comforting about baking your own bread. The smell that fills the kitchen, the satisfaction of slicing into a...

Your gut health is deeply connected to your overall well-being. From digestion and energy levels to immunity, mood, weight, skin health...

If you’re looking for an easy, nutrient-dense breakfast or a satisfying snack between meals, this kefir glass is a fantastic choice. It’s rich in fibre, healthy fats, protein, probiotics, and antioxidants—without requiring any cooking. You can also tailor it to your needs and preferences, whether you’re after something light or more filling. It's a drink I have almost on a daily basis to support gut health and provide my body additional fibre and healthy fats. What’s in the G

Carbohydrates have been at the center of nutritional discussions for decades, often misunderstood and unfairly blamed for weight gain and health issues. But not all carbs are created equal. In this article, I'll break down what carbohydrates are, the difference between simple and complex carbs, and how to make smarter choices when selecting carbohydrate-rich foods. What Are Carbohydrates? Carbohydrates are one of the three macronutrients (alongside proteins and fats ) that p

Spring is the perfect time to refresh your diet with lighter, nutrient-dense meals, and what better way to do so than with a delicious...

Looking for a delicious, naturally sweetened, and gluten-free carrot cake? This recipe is packed with carrots, apples, nuts, and...

This vibrant and nutrient-packed beetroot and quinoa salad is a delicious way to nourish your body while enjoying a mix of earthy, fresh,...

I’ve been wanting to share a legume spread recipe for a while now because it’s one of the most common food recommendations I give my...

Are you one of those who promised to become a healthier version of yourself in 2025? Perhaps you’ve decided to drink less alcohol, cut...

These delicious lentil muffins are packed with protein and fibre, making them a perfect nutrient-dense healthy dessert. The recipe contains no flour, relying on lentils, eggs, and hazelnuts as the primary sources of protein, while linseeds, chia seeds, psyllium husks, and cacao add a good dose of fibre. Protein-Packed Chocolate Lentil Muffins with Hazelnuts Ingredients : 150g cooked lentils (When I have no time to cook lentils, I purchase steamed lentils ready to use- this o