EE
FR
The
Autumn/Winter 2016
Give The
Gift Of
Health
The Cake With
Real Christmas
Goodness
By Nourishing Amelia
www.grapetree.co.uk for the latest news and products
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Ancient Dates’
Sweet New
Success Story
In a nutshell...
by the KERNEL
Turmeric has turned out to be the
hot food of 2016. The ancient curry
ingredient has been part of the
traditional medicine of south east Asia for
generations.
And in Britain it has been turning chicken
tikka massala that bright orange colour
since the Sixties.
But the apparently never ending
discoveries about its health potential has
this year seen it create a bright explosion
of interest right across the West.
Google searches for turmeric have
rocketed.And if you do search for
turmeric recipes on line you will get just a
touch short of three quarters of a million.
In trendier cafes around the world one
of the drinks of the year has been the
turmeric latte – which combines the
turmeric with a nut milk (coconut or
almond) and perhaps a little honey,
ginger or cinnamon.
The extraordinary health potential of
turmeric lies in one of the ingredients
in its make-up called curcumin. This is
a chemical compound which has been
shown to have an impact on cancer
cells and may even prevent the body
developing cancer.
Cancer Research UK describes early
trials as showing “promising results”. But
that’s not all.
Circumin’s powerful anti-inflammatory
and antioxidant properties have also
seen it linked to controlling liver damage,
battling diseases like Alzheimers and
combating rheumatoid arthritis.
Whether these exciting possibilities lead
to a proven health cures in my lifetime is
problematical.
But like millions of others I’ve decided that
if turmeric is a food as super as it seems
then there’s no point in waiting for the
final, written proof.
So when you are making that curry with
the left over Christmas turkey it has to be
worth ensuring there’s a touch of turmeric
in there doesn’t it? Have a Happy
Christmas and a really spicy 2017.
2
Choose the Present that cou
change someone’s Future
Choose the right present this
Christmas and you could change the
future for someone you care about. It
might mean they will live a healthier
life. It could even mean they will live a
longer life.
And where could you find a gift as full of
Christmas goodness as that?
Well look along the shelves at Grape
Tree and we think you will find the perfect
presents by the dozen – and all at a price
you can afford.
Take nuts for example. The simple fact is
that people who eat them regularly live
longer.
Or consider seeds. The NHS recommends
changing our diets to include pumpkin
seeds because they are so high in
unsaturated fats that they can help reduce
cholesterol levels and fight heart disease.
Now we are not suggesting that one bag
of walnuts or a handful of seeds is going
to transform someone’s health or lifestyle
overnight.
But it might just be the start.
If the person who received your gift not
only loved the taste but actually decided to
make changes to the way they eat then the
possibilities are, quite literally, life changing.
And if the present is for someone who is
already converted to a healthier way of life
then they will automatically appreciate the
care that went into it.
So here’s our guide to giving that most
precious of gifts.
We have produced special Gift of
Health bags that will help press home the
message that what you are handing over
is something rather more than a seasonal
snack. Just ask in store for one.
Walnuts contain im
portant levels of Om
eg
vital for heart healt
h. Brazils are the No a 3,
1 food
source of selenium
which is antioxidan
t and
anti-inflammatory.
Cashews are rich
in iron and
zinc. Pecans are ric
h in sterols. Almond
s have
high levels of the an
tioxidant Vitamin E,
are
packed with fibre
and rich in minera
ls. No
nut is without a he
alth premium.
A handful of pumpkin seeds will give you a
fifth of your daily requirement for protein, over
half your phosphorous, almost half of your
copper and magnesium. Sesame seeds are mini
mineral stores containing high levels of copper,
as well as manganese, magnesium, calcium
and phosphorus. Sunflower seeds contain the
anti-oxidant Vitamin E.
A portion of three
or four dried apric
ots, figs or
dates each count
as one of your five
a day. They
are all rich in fibre
which can help pr
event heart
disease, diabetes
and some cancers
. They are also
a key source of po
tassium which helps
co
pressure. Apricots
have Vitamins A an ntrol blood
d C as well as
iron, zinc and calci
um. Figs are a sourc
e of Vitamin
B6, copper and ma
nganese. Raisins ar
e rich in
potassium. For da
tes see page 6.
Eating whole grains can cut the risk of stroke,
heart disease and type 2 diabetes. All are rich
in fibre and minerals. Oats have the highest
fibre content as well as manganese and
phosphorous. Quinoa has all nine essential
amino acids. Teff is rich in calcium. Buckwheat
has antioxidants and the B vitamins.
Our Maca
is back at
a super price
For the past two years the price of
maca powder has been spiralling
upward.
International demand sent the cost
rocketing by more than tenfold in just
twelve months.
But now, at last, the frenzy seems to be
abating. Which means that Grape Tree
can now offer the superfood from Peru
at super prices.
The story of how a powdered turniplike root crop from the Andes became
one of the world’s most wanted crops
hinges on the Chinese.
Maca took off in the West in the Nineties
because of its reputation for improving
fertility and sexual performance as well
as boosting energy.
uld
Now Cranberries Get Even Better
Cranberries are a deep red powerhouse
of nutritional goodness.
They are a super source of vitamin C plus
important minerals.
The one issue with most of the cranberries
bought around the world is that to
preserve them and “enhance” their sharp
taste American producers add sugar.
And they are packed with health giving fibre Super Cranberries take that issue head
on by cutting the sugar to the bare
and anti-oxidants. Could they possibly be
essentials. Which is not only great for
improved?
your health but, we think, actually results
Well, yes, actually.
in a delicious tartness which makes them
taste even better.
Because Grape Tree has now unveiled
Mariani Super Cranberries.
Plus they have even more fibre, with the
extra added in the preserving process.
So the fibre in a cup (100 gms) of super
cranberries should easily top 5g – that’s a
sixth of your daily recommended level of
consumption.
Dietary fibre can help prevent heart
disease, diabetes and even some cancers.
Now in store and online.
500g pack £4.99
Two for just £9.00.
That cup of berries will also bring you
as much as a quarter of your daily
requirement of Vitamin C and also adds in
that important antioxidant Vitamin E.
Mariani Super Cranberries are available
only to Grape Tree customers only.
Now in store and online.
£8.99 for 500g.
£3.99 for 200g.
The health benefits attributed to it grew
to include improving the circulation,
prostate health, hormone imbalance,
migraine and symptoms of the
menopause.
And there is no doubt that the root
once eaten by Aztec warriors is rich in
amino acids and contains vitamins A,
B1, B2, B6, C and D as well as iron,
magnesium, copper, zinc, potassium
and calcium.
At the start of the new century
maca reached China and global
demand soared.
Stories from Peru talked of Chinese
agents arriving in the Andes with
suitcases full of cash and luring maca
farmers into breaking their supply
contracts.
Meanwhile the Peruvians continued
a flat-out expansion of their maca
acreage. And it is this massive growth
that has finally brought prices back
under control.
Grape Tree’s
Virgin Coconut Oil
3
The Cake With Natura
Christmas Goodness
When it comes to Christmas goodness this is the recipe
that takes the cake. Created exclusively for Grape Tree by
Nourishing Amelia it’s free of refined sugars, gluten and any
processed ingredient.
It is packed with nutrient rich nuts and dried fruits, sweetened
with date nectar, baked with the whole food benefits of buckwheat
flour and flavoured with traditional spices. It is best made fresh
and will keep in an airtight container for up to four days.
200g ground almonds
130g buckwheat flour
3 tbsp flaxseed
60g chopped walnuts
60g mixed peel
100g sultanas
100g currants
3 tbsp coconut sugar
5 tbsp date nectar
3 tbsp coconut oil
Zest of 1 orange
3 tsp mixed spice
1 tsp cinnamon
1 tsp nutmeg
2 tsp baking powder
200ml almond milk
All these ingredients available
in store and online
• Pre-heat the oven to 150 degrees celsius.
• Mix the flaxseed in a small bowl with 8 tbsp water and leave to thicken up.
• Combine the ground almonds, buckwheat flour, chopped walnuts,
sultanas, currants, baking powder and all the spices in a bowl.
• Cream together the coconut oil and coconut sugar in a food processor
until smooth then add this to the bowl of dry ingredients.
• Follow by adding the orange zest, date nectar and now thickened
flaxseed mixture.
• Slowly add in the almond milk, stirring as you go until everything
is well combined.
• Line a cake tin with baking paper and pour the mixture in. I used
a 7 inch tin.
POSH FRUIT & NUT CHOCOLATE SLAB
600g (1lb 5 oz) dark chocolate
85g (3 oz) milk chocolate
55g (2 oz) white chocolate
50g (1 ¾ oz) Hazelnuts, toasted
50g (1 ¾ oz) Pistachio nuts
50g (1 ¾ oz) selection dried cherries and berries
Three great traditional Christmas
tastes – nuts, chocolate and stilton
cheese – all get celebrated in these
treats which are ideal for parties,
serving with drinks or just enjoying
by the fire.
The fruit and nut chocolate comes
from TV cook Lesley Waters who
describes it as ‘posh’ and suggests that
as well as an indulgence for the family
it makes a great Christmas present.
4
• Line a baking tray with baking parchment.
•P
lace the dark chocolate, milk chocolate and white chocolate into
separate heatproof bowls.
•P
lace each bowl over a pan of simmering water and stir
with a spatula until chocolate has melted. Remove from
heat and leave to cool for 5 minutes.
•P
our the dark chocolate onto the tray and smooth out with
a spatula.
•U
sing a teaspoon, drizzle over the milk chocolate and
swirl into the dark chocolate. Then decorate the surface
with the nuts and fruit.
•M
ake a paper cone with parchment paper and half fill
with the melted white chocolate. Pipe the chocolate over
the top of the fruit and nuts and leave to set.
Lesley Waters – well known for her TV appearances on Ready, Steady
Cook, Great Food Live and This Morning, runs the Lesley Waters
Cookery School in Dorset.www.lesleywaters.com
al
•P
lace into the oven for 30 minutes.
•A
fter 30 minutes take the cake out of the oven and cover
with foil to stop the top burning then place it back into the
oven for a further 15-20 minutes.
• If you can insert a knife or a skewer into the centre of the
cake and it comes out clean then your cake is ready!
• L eave it to cool for 20 minutes in the cake tin before
turning it out and letting it cool fully on a cooling rack.
•C
ut, serve and enjoy with pomegranate seeds, berries,
extra nuts or coconut yogurt.
NourishingAmelia.com
Nourishing Amelia dramatically changed her diet
and lifestyle after being diagnosed with both Coeliac
Disease and the hormonal condition Polycystic Ovary
Syndrome.
She adopted a completely plant-based diet cutting out
“artificial foods, preservatives and weird chemicals”.
A year on and the 21 years old – real name Amelia Littlejohn
– is practically symptom-free and now shares her recipes
through her website and social media.
She says “I’m all about counting goodness, enjoying your
food, feeling satisfied and being happy”.
SPICY SWEET PECANS
WALNUT & STILTON BITES
5 oz Pecans
• Spread Pecans on baking tray and
2 oz sugar or other sweetener
lightly roast for 5 mins.
1 tbs fresh rosemary
• Combine sugar, rosemary, salt,
2 tsp sea salt
pepper and smoked paprika.
¼ tsp ground black pepper • In a large mixing bowl add the
¼ tsp smoked paprika
melted butter, vanilla essence,
2 tbs melted butter
Pecans and the spice mixture. Toss
2 tsps vanilla essence
until the nuts are well covered.
• Spread the coated Pecans on a
parchment lined baking tray and
bake at 200°c for 10 mins turning
once during cooking.
•A
llow to cool and enjoy! They will store
in an airtight container for up to a week.
2 oz Walnut halves
7 oz stilton
2 ½ oz butter
1 tbs red currant jelly
1 tbs fresh parsley
Black pepper to taste
• Fry the Walnuts in ½ oz of butter
for 1-2mins. Allow to cool then
blitz until finely chopped.
• Crumble the stilton in a bowl. Add
the softened butter and mash
together with the redcurrant jelly and
seasoning. Leave overnight in fridge.
• Mix the chopped parsley and the
Walnuts together
• Roll cheesy mixture into bite sized
balls and coat with the chopped
nuts and parsley. Chill until ready
to serve.
Cod Liver Oil Capsules
5
TEN
THINGS
them as an alternative to refined sugars.
Deliciously Ella says “They are the
perfect addition to any sweet recipe. Not
only do they act as a natural sweetener
they also work to stick all the ingredients
together.”
7
You Should
Know About...
DATES
1
Dates are one of the oldest
cultivated crops on earth. Date
palms have been grown for so long –
certainly thousands of years – that no
one can be sure of the start date or
where the story began. The first fruits
may have been gathered in Iraq and
certainly they became a staple food in
the Middle East. Traders spread the crop
throughout south west Asia, north Africa
and Spain from where they were taken
to California and Mexico. The world’s
current top producers are Egypt, Iran
Saudi Arabia, Algeria and Iraq.
2
Only female trees bear fruit and
growers regard having large
numbers of male trees as a waste of
space. As a result they grow perhaps
one male for every 100 females and
fertilisation is carried out either by skilled
workers with ladders or by wind
machines. Each bunch of grapes needs
to be thinned in order to produce the
plumpest crops and covered to protect
them from pests and the weather. After
all that one tree will produce up to
300lbs of fruit and will stay in
production for around eight years.
blood cells. Vitamin A is needed to keep
the immune system working as well as
helping vision. It is also a powerful
antioxidant. Vitamin K is vital for blood
clotting and so helping wounds to heal
and plays a part in bone building. Dates
contain no fats and no cholesterol.
5
Dates are great source of potassium,
one of the electrolytes that are vital
for body function. It is associated with
lowering blood pressure and keeping the
nerves in order. Other minerals in your
date include copper and iron which are
both critical for blood health, magnesium
which helps release the energy in food,
calcium which helps build teeth and
bones, phosphorous and zinc. Research
has suggested that eating dates may
reduce blood fats called triglycerides
and reduce the risk of heart disease.
3
A portion of dates – the NHS says
that’s three dates – counts as one of
your five a day. And no wonder. They come
with a package of important vitamins and
minerals and a boost of dietary fibre. Those
three dates will give you at least 3g of fibre
which is 10 per cent of your daily
recommended level . Few of us eat enough
fibre and as well as aiding the digestive
system it can play a key role in reducing
heart disease, diabetes, weight gain and
even some cancers.
4
The important vitamins in dates
include B6, A and K. Also known as
pyridoxine B6 allows the body to use
and store energy from food and helps
form haemoglobin, the substance that
carries oxygen around the body in red
6
Date syrup is becoming the
sweetener of choice for many who
want to avoid refined sugars. It is
drizzled over porridge, yoghurt,
pancakes or ice creams, used as a
dressing on salads and vegetables and
poured into smoothies. Some of those
who make their own date syrup simply
dissolve pitted dates in water. Others
soak the dates for an hour or so and
them whizz them into a liquid in a food
processor.
8
The British have been eating dates
since medieval times but for
centuries they are the preserve of the
wealthy nobility. Eventually they became
an indulgence for lesser mortals at
Christmas and in the occasional dish like
Sticky Toffee Pudding. Now they crop up
in menus for meals throughout the day
from breakfast granolas, to lunchtime
salads and evening lamb dishes. They
have found a way into the English roast
dinner – try Roasted Carrots with Dates
– and are, of course, used in hundreds
of cake recipes. And that is not to
mention Moroccan Tagines and Middle
Eastern Pilaffs.
9
Ramadan, the Muslim month of
fasting during daylight hours, is
inextricably linked with dates. It is
traditional that those who have gone
without food break the fast in the
evening by eating dates. This is partly
because the prophet Muhammad broke
his fasts with dates and partly because
the fruit is so much a part of life in the
Middle East. But there is also another
,very sound, reason for the choice. After
hours of eating nothing a date makes the
perfect package to deliver a quick burst
of energy and nutrition.
are hundreds varieties
10 There
of dates growing in the world.
6
One of the reasons dates are so
delicious is that they contain a large
amount of natural sugars. But research
shows that they are a low-glycemic index
food and therefore do not produce
sudden spikes in blood sugar levels. As
a result the fruit has become a favourite
of new, clean eating cooks who use
In texture they range from soft through
semi-dry to dry and in colour from yellow
to dark brown. In Britain the Medjool
date – large, soft and tasting of caramel,
has been credited with reawakening
interest in dates in general. The Medjool
is available at Grape Tree as are first
class pitted dates – a variety called
Sayer which is grown in Iran and which
we think is both delicious and extremely
affordable.
Nick Hits The Spot...
...Again
Back in the late Nineties Nick Shutts
stood in a field in the Worcestershire
countryside and pointed to a spot on
a site plan.
He had chosen the location for his latest
shop in an exciting new retail venture near
Evesham.
In those days Nick, with business partner
Nigel Morris, was running the Julian
Graves chain and the Evesham store—
when it was built—became one of the 350
outlets the company operated across the
nation.
Within five years the company was sold.
It was later purchased by NBTY Europe
– which also owns Holland and Barrett –
and disappeared in 2012. In Evesham the
name Holland and Barrett went up over
that shop.
But Nick was soon launching Grape Tree
with many of the same team that helped
make Julian Graves such a success with
shoppers.
On the spot in Evesham (left to right) Georgina
Clarke-Stanley (Manager), Karina Bassett and
Gillian Finlay.
The Evesham Country Park has now be
renamed The Valley and become a major
retail and entertainment venue which attracts
almost 1.5 million visitors a year.
And now that shop has reopened as one of
Grape Tree’s newest stores.
“It is terrific to see the wheel turn full circle”
says Nick “I can clearly remember choosing
the site for the original store and being back
on the same spot is very satisfying indeed.”
Now It’s Worcester Take Two
Shoppers in Worcester now have a choice
of where to do their Grape Tree shopping.
Following the success of the store in the
Crowngate Shopping Centre we have now
opened a second store in Mealcheapen
Street at the heart of the historic City’s
main shopping area.
The opening of the new store as well
as others at Solihull, Nottingham,
Paignton, Chelmsford, Maidenhead,
Evesham and Southend means the
total number of Grape Tree outlets
has now reached eighty.
Which means that in 2016 a new store
opened once every twenty days.
“It has been another great year for
Grape Tree” says company founder Nick
Shutts “we planned a steady expansion
programme for this year and that has
been more than fulfilled.
“Everywhere we have opened across
the nation we have been met with
an extraordinary level of interest and
support from customers. We hope that
the same pattern will continue through
2017. Worcester may be the first City to
have two Grape Trees but I suspect it will
not be the last.”
Aylesbury
Bakewell
Banbury
Barnstaple
Bedford
Bicester
Bideford
Bridgnorth
Burgess Hill
Buxton
Carlisle
Castleford
Chester
Cheltenham
Chelmsford NEW
Chippenham
Christchurch
Cirencester
Dalton Park
Derby
Diss
Dorchester
Eastbourne
Ely
Evesham NEW
Exmouth
Falmouth
Fareham
Fleetwood
Gloucester
Gretna
Guildford
Harrogate
Hastings
Hatfield
Hereford
High Wycombe
Huntingdon
Horsham
Hove
Ipswich
Kendal
Kidderminster
Leicester
Loch Lomond
Loughborough NEW
Macclesfield
Maidenhead NEW
Maidstone
Newbury
Newton Abbot
Nottingham NEW
Oswestry
Paignton NEW
Poole
Poole 2
Reading
Ross-on-Wye
Rugby
Sheffield
Shrewsbury
Skipton
Southampton
Southend NEW
Solihull NEW
Spalding
Staines
Sutton Coldfield
Swansea
Welwyn Garden City
Weston-Super-Mare
Wilton Village
Whitby
Witney
Woodbridge
Worcester
Worcester 2 NEW
Worthing
Yeovil
Yate
For full details of
store addresses
please visit the
website.
Shop On-Line www.grapetree.co.uk
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7
A R E Y OU T H E
C H R IST M A S C R A C K E R ?
Wrapped up in this Grape Tree wordsearch matrix are twelve of our
products that have associations with Christmas. Find them and you
could win a £50 voucher.
Ten runners-up will win a £5 voucher. Correct answers will be entered into
the prize draw. The hidden goodies could be horizontal, vertical or diagonal.
Some are forwards, some are backwards. Just circle them, fill in your name
and address and send your entry to Grapevine Wordsearch, Cross of the Tree
Farm, Deerfold, Lingen, Bucknell, Shropshire SY7 0EE.
Closing date: December 31 2016.
Catch Up On
2016 In Grapevine
If you missed a copy of The Grapevine in 2016 or
you have lost an item you want to refer back to all
is not lost. All our back editions are posted on the
Grape Tree website. Here’s a quick reminder of
our 2016 editions:
Spring
Discover Whole Grains: A whole list
of reasons why the likes of quinoa,
buckwheat, teff , bulgar and oats
have a critical part to play in a
healthy life and even making that
life last longer.
D
A
R
E
G
N
I
G
W
Y
G
S
N
R
F
B
N
A
G
E
R
I
J
E
O
S
E
T
A
D
H
R
N
E
S
I
M
K
L
Q
P
S
E
M
C
O
L
R
L
R
D
E
A
B
F
I
G
E
I
R
A
H
I
C
N
J
R
K
E
L
Z
E
D
M
W
A
N
O
O
P
Q
R
A
H
E
A
R
A
U
T
D
S
T
U
R
C
Pumpkin Seeds: Did you know that
eating pumpkin seeds can affect
your mood, appetite and sex drive?
There are nine more pumpkin facts
in our special feature.
R
C
V
Q
L
E
U
E
X
Y
B
E
Summer
A
B
I
C
X
N
D
N
G
F
G
C
G
L
H
I
J
K
U
L
A
N
M
A
U
O
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P
Q
U
V
T
S
E
I
L
S
W
O
I
H
C
A
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S
I
P
G
Name:
The World Is Going Nuts For
Almonds: Find out why in a special
feature.
The F Word Life Saver: We list our top foods for
fibre content and spell out why this F word can
help prevent heart disease, diabetes, weight gain
and some cancers.
Ella Recipes: Make it a ‘Deliciously
Ella’ day with recipes from the top
clean eating cook and blogger.
Can a Curry Spice Cure Cancer?
A look at the extraordinary possibilities of turmeric.
Address:
Autumn
Get A Taste For Looking Good: We
focus on the foods that help your
skin retain its youthfulness.
Email:
*Terms and conditions apply, see in store or online for more information.
Last issue’s £50 winner is: Pauline Jones, Oswestry. The ten runners up are:
Mrs B Huxley, Preston; Monica Wilson, Witney; Mrs E Moorhouse, Worthing; Mr
Dennis Willmore, Erith; Mrs Marie Bennett, Paignton; Ella Money, Reading; Peter
Rawlings, Chelmsford; Mrs F Crane, Bromsgrove; Mrs R Hixson, Carmarthenshire;
Mrs Joan Walters, Worksop.
The words were: Macadamia, walnuts, peanut, pistachios, pine nut, brazil, almond,
pecan, hazelnut, cashew, chestnut and mixed nuts.
Almonds
Whole or Ground
Walnut Halves
And Pieces
k in
Pump
s
S eed
Cook Yourself Happy: Recipes from Fearne Cotton
include how to make a fruit cake fit for a Rolling Stone.
Ten Apricot Facts: Like what vital nutrients they
contain and where they appear in Shakespeare.
To find these, our recipes and more go to:
www.grapetree.co.uk and click on the useful links.
Chia Seed
n ’s
New S easo
ts
A prico
JG Foods Ltd, Units 3 & 4, Dandy Bank Road, The Pensnett Estate, Kingswinford, DY6 7TD.
All information and product prices correct at date of printing October 2016.