Seeded Leek and Cheddar Buckwheat Muffins

Eating 1-2 handfuls (30-60g) of nuts and seeds daily could support your heart and brain function. They contain healthy unsaturated fats, protein, fibre, and polyphenols, which are known to counteract oxidative stress and inflammation. 🌰🧠

They are plant pigments that give fruits and vegetables vibrant colours. Eating more carotenoids is linked to the prevention of chronic diseases including heart diseases, vision problems and certain types of cancer.

Magnesium is important for muscle and nerve function, blood sugar levels and blood pressure. Higher magnesium intake is linked to improved bone mineral density, which helps lower the risk of fractures and osteoporosis. ✅

Keeping added sugars as low as possible can improve sleep and energy levels. Over time, lower sugar intake (under 25g a day) is tied to a lower risk of depression, heart disease, type 2 diabetes and obesity.🍬

Vitamin C helps the immune system work properly, acts as a potent antioxidant and helps produce collagen. Pairing vitamin C-rich foods like citrus, peppers, and kiwifruit with leafy greens or legumes can help the body absorb plant-based iron. 🤝

Sofrito creates a powerful base of nutrient-rich ingredients. Pairing extra-virgin olive oil with other ingredients can also boost their antioxidant and anti-inflammatory properties.

They ‘feed’ beneficial gut bacteria which support gut and immune health, and may even influence brain function through the gut-brain axis. 🦠🧠