https://www.aardelia.com/food-1 daily 0.75 2026-04-15 https://www.aardelia.com/food-1/mushrooms-white monthly 0.5 2026-04-15 https://images.squarespace-cdn.com/content/v1/67dc2ab9507c367f416b7481/1772704606602-BLA2L83DNCR83JWH2YOI/unsplash-image-edNtuPOSFvg.jpg Food - Mushrooms, white raw - Introduction White mushrooms (Agaricus bisporus), a common edible fungus, are a cultivated button form of a species that also appears as cremini and portobello at different maturity stages; they can be eaten raw or cooked, though cooking mellows their mild, slightly earthy flavour and improves digestibility and nutrient availability. They are typically smooth and creamy white due to a lack of pigmentation in the cap and stem, with gills that are initially pale and darken with age; the white colour stems from selective cultivation for less melanin and other pigments. Nutritionally, white mushrooms are low in energy and fat, provide modest protein and dietary fibre, and supply micronutrients including B vitamins (notably riboflavin, niacin and pantothenic acid), selenium, potassium, phosphorus and small amounts of copper and vitamin D (especially when exposed to UV light), along with antioxidants such as ergothioneine. https://www.aardelia.com/food-1/Blog Post Title One-3zaa9-zlxng-snewz-wap3m monthly 0.5 2026-04-15 https://images.squarespace-cdn.com/content/v1/67dc2ab9507c367f416b7481/1772704148084-ZQMKU7RQ8TEQCOOVXNT6/unsplash-image-QeAbvIAJSLw.jpg Food - Pasta, Egg fresh & dried - Introduction Egg pasta is a type of pasta made by enriching wheat flour with whole eggs or egg yolks, classed as a grain-based, savoury food rather than a fruit or animal product (though it contains animal-derived eggs). It should be cooked—boiling for a few minutes—rather than eaten raw, as the raw dough is dense and may contain uncooked egg. Standout features include a rich golden-yellow hue and a slightly firmer, silkier texture than plain durum semolina pasta; the colour comes from the natural pigments in egg yolks (carotenoids) and, sometimes, from using higher-protein or wholemeal flours. Nutritionally, egg pasta provides primarily carbohydrates from wheat, with added protein and fat from the eggs; it supplies B vitamins (notably B12 and riboflavin from the eggs), iron, phosphorus and small amounts of vitamin A and choline, while offering more protein and slightly higher fat than plain pasta. https://www.aardelia.com/food-1/Blog Post Title One-3zaa9-zlxng-snewz-ypes2 monthly 0.5 2026-04-15 https://images.squarespace-cdn.com/content/v1/67dc2ab9507c367f416b7481/1772699263942-UIV7D6WQS32WKGJWE4V7/unsplash-image-caPcNn41FnY.jpg Food - Oats (Porridge, Unfortified) - Introduction Oats are the hulled seeds (groats) of the oat plant (Avena sativa), a cereal grain commonly eaten as porridge, in overnight oats, muesli or baked goods. They can be consumed both cooked (as porridge) and raw — raw rolled or steel-cut oats are often soaked overnight to soften them for digestion and palatability — though cooking improves digestibility and reduces potential antinutrients. Oats are pale beige to light brown, a colour that comes from the outer bran layer and the natural pigments in the kernel. Nutritionally they are a wholegrain source of complex carbohydrates and provide moderate protein and healthy fats; key macronutrients include slow-release carbs and fibre, notably beta-glucan, which supports cholesterol reduction and blood glucose control. Micronutrients of note are manganese, phosphorus, magnesium, iron, zinc, B vitamins (especially thiamine), and smaller amounts of calcium and vitamin K, plus antioxidant compounds called avenanthramides unique to oats. https://www.aardelia.com/food-1/Blog Post Title One-3zaa9-zlxng-snewz-r5gt9 monthly 0.5 2026-04-15 https://images.squarespace-cdn.com/content/v1/67dc2ab9507c367f416b7481/1772699040753-M15REQ4T4DLXZ6H6EX7L/unsplash-image-em0uZnvKl8M.jpg Food - Tofu, Steamed - Introduction Tofu is a plant-based food made from coagulated soy milk that is pressed into blocks; it is not a fruit or an animal product but a versatile soy-derived protein widely used in vegetarian and vegan diets. It can be eaten raw (for example, silken tofu in smoothies or desserts) or cooked—firm and extra-firm varieties are best for frying, grilling or baking while silken tofu is suited to blending and gentle heating. Typically pale cream to white in colour due to the colour of soy milk and the coagulation process, tofu’s neutral appearance and mild taste make it an excellent carrier for flavours and marinades. Nutritionally, tofu is a good source of plant protein and contains all nine essential amino acids; it is relatively low in saturated fat and provides healthy polyunsaturated fats, calcium (especially calcium-set tofu), iron, magnesium, phosphorus, and B vitamins (notably folate and B6), as well as trace amounts of zinc and selenium. https://www.aardelia.com/food-1/Blog Post Title One-3zaa9-zlxng-snewz-974ys monthly 0.5 2026-04-15 https://images.squarespace-cdn.com/content/v1/67dc2ab9507c367f416b7481/1772719087990-9JDG5R2J8H7GU3N8WWWA/unsplash-image-e83dQJ-BMog.jpg Food - Bread, White & Wholemeal - Introduction White and wholemeal bread are both made from wheat flour, water, yeast and salt, with wholemeal using flour milled from the entire grain (bran, germ and endosperm) while white flour has the bran and germ removed. Micronutrients found in bread include B vitamins (thiamine, niacin, folate), iron, magnesium, phosphorus and small amounts of zinc and potassium; wholemeal retains greater quantities of these vitamins and minerals due to the presence of the bran and germ. Benefits of wholemeal over white bread include higher fibre content promoting better digestive health and more sustained blood glucose control, greater satiety which can help with weight management, and a richer supply of micronutrients and beneficial phytochemicals; however, individual tolerance, fortification of white bread and overall dietary context should be considered when choosing between them. https://www.aardelia.com/food-1/Blog Post Title One-3zaa9-zlxng-snewz-wsry7 monthly 0.5 2026-04-15 https://images.squarespace-cdn.com/content/v1/67dc2ab9507c367f416b7481/1773407609132-VGMBP0RX4H7F1I6D4H3S/unsplash-image-IuJKcV7K52U.jpg Food - Bread, Ciabatta - Introduction Ciabatta is an Italian baked white bread with a thin, crisp crust, a pale chewy inside full of large, uneven holes, and an oblong, slipper-like shape. It’s made from a simple dough - wheat flour (often strong bread flour), water, salt, yeast or a preferment, and sometimes olive oil. Originally made in the 1980s by Arnaldo Cavallari in Veneto as an Italian answer to the French baguette, ciabatta follows older rustic Italian bread traditions. How it differs from sandwich bread: higher water content and longer fermentation give a more open, airy crumb and chewier texture; the crust is thinner and crisper; olive oil can add flavour and softness. The pale inside comes from refined flour and lighter browning; the crust’s colour comes from baking and some caramelisation. Nutrition: mainly carbohydrates (starch), some protein from gluten, and small amounts of fat (more if olive oil is used). Micronutrients are like other refined wheat breads: B vitamins, some iron (often fortified), and small amounts of minerals; fibre is low unless wholemeal flour is used. https://www.aardelia.com/food-1/Blog Post Title One-3zaa9-zlxng-snewz monthly 0.5 2026-04-15 https://images.squarespace-cdn.com/content/v1/67dc2ab9507c367f416b7481/1771607665177-2UR3GSKRYCGSKC1R4VEX/page-1.jpeg Food - Blueberries - Introduction Blueberries are small, round berries prized for their sweet-tart flavour and versatile use in breakfasts, baking and snacks. Their deep blue–purple colour comes from anthocyanins, a class of flavonoid pigments that develop as the fruit ripens. These compounds not only give the berries their distinctive hue but also act as antioxidants. Nutritionally, blueberries are low in calories and a good source of dietary fibre. They are well known for their vitamin C content and also provide vitamin K. In terms of micronutrients and phytonutrients, blueberries supply manganese, modest amounts of B vitamins, and a range of polyphenols—particularly anthocyanins—which have been studied for potential benefits to vascular health and cognitive function. https://www.aardelia.com/food-1/Blog Post Title One-3zaa9-zlxng-snewz-p22ml monthly 0.5 2026-04-15 https://images.squarespace-cdn.com/content/v1/67dc2ab9507c367f416b7481/1772696146396-11UZK03VMU7JZMF1O253/unsplash-image-UC2x8EktH3U.jpg Food - Yogurt, Greek Style & Soya - Introduction Yoghurt is a cultured dairy or plant-based food produced by fermenting milk (animal—typically cow, sheep or goat—for traditional and Greek-style yoghurt) or plant liquids (soya for soya yoghurt) with live bacterial cultures; it is eaten raw and does not require cooking. Greek-style yoghurt is made by straining ordinary yoghurt to remove whey, yielding a thick, creamy, ivory to pale white product owing to concentrated milk proteins and fat; soya yoghurt tends to be off-white to slightly beige depending on the soya base and any added stabilisers or fortifying agents. Macros differ markedly: Greek-style is higher in protein and often higher in saturated fat (unless made from skimmed milk), with low to moderate carbohydrates. Soya yoghurt usually offers lower saturated fat, similar or slightly lower protein, and comparable carbohydrates depending on sweetening. Key micronutrients in Greek-style yoghurt include calcium, phosphorus, B12 and riboflavin, plus vitamin D when fortified; it also supplies live probiotic bacteria that can support gut health. Soya yoghurt provides some B vitamins, iron, and (when fortified) calcium and vitamin B12 and vitamin D, and contains isoflavones—plant compounds with oestrogen-like activity—absent from dairy yoghurt. Both types can be chosen to suit dietary needs (lactose-free, lower-fat, higher-protein, fortified options) and are commonly used plain, with fruit or in cooking and dressings. https://www.aardelia.com/food-1/Blog Post Title One-3zaa9-zlxng-snewz-jf3cr monthly 0.5 2026-04-11 https://images.squarespace-cdn.com/content/v1/67dc2ab9507c367f416b7481/1772696608697-X77AJMQLPL18K5P6JX2S/unsplash-image-9o2jAhtTdK8.jpg Food - Walnuts - Introduction Walnuts are the edible seeds of the walnut tree (a tree nut) and are commonly eaten raw or toasted; they do not require cooking to be safe and are often consumed straight from the shell, added to salads, baking or savoury dishes. They have a distinctive brain-like, wrinkled shape and a warm brown colour caused by natural pigments and the thin brown skin that covers the pale, cream-coloured kernel inside. Nutritionally, walnuts are rich in heart‑healthy polyunsaturated fats—particularly alpha‑linolenic acid (ALA), an omega‑3 fatty acid—alongside monounsaturated fats, protein, dietary fibre, vitamin E (as gamma‑tocopherol), B vitamins (including folate), magnesium, phosphorus, copper and manganese. Medically, regular consumption of walnuts as part of a balanced diet has been associated with improvements in cardiovascular risk factors: evidence shows walnuts can help lower LDL cholesterol and improve endothelial function, and their ALA content contributes to cardiovascular benefits; however, they are calorie‑dense so portion control is advised. https://www.aardelia.com/food-1/Blog Post Title One-3zaa9-zlxng-snewz-tsbdc monthly 0.5 2026-04-15 https://images.squarespace-cdn.com/content/v1/67dc2ab9507c367f416b7481/1772697084630-MPA63GIAPFKBIT2YJ76M/unsplash-image-v13H4K-ZUf8.jpg Food - Tuna, Fresh raw - Introduction Tuna is a large, migratory saltwater fish (animal) prized for its firm flesh and rich flavour; it can be eaten raw — commonly as sushi, sashimi or poké — provided it is very fresh and has been handled to minimise parasites and bacterial contamination. Commercial tuna is tinned in water, brine or oil for longer shelf life. Raw tuna has a distinctive deep pink to rich red colour due to high myoglobin content in its muscle (more active swimming species have darker flesh), and the texture ranges from buttery to meaty depending on species and cut. Nutritionally, tuna is an excellent source of high‑quality protein and provides healthy omega‑3 fatty acids (EPA and DHA), B vitamins (notably B12 and niacin), vitamin D, selenium and iodine; it is low in carbohydrates and, when not packed in oil, relatively low in total fat, though larger species can contain higher levels of mercury so consumption recommendations apply. https://www.aardelia.com/food-1/Blog Post Title One-3zaa9-zlxng-snewz-79w6l monthly 0.5 2026-04-15 https://images.squarespace-cdn.com/content/v1/67dc2ab9507c367f416b7481/1772697513131-ETY24L38BKPHJ72FZ1QH/unsplash-image-lL4Z7x00s4Q.jpg Food - Tomatoes, cherry - Introduction Tomatoes are a fruit (botanically a berry) widely used as a vegetable in cooking; they can be eaten raw or cooked and are versatile in salads, sandwiches, sauces and stews. Typically red when ripe due to the carotenoid lycopene — an antioxidant that accumulates as chlorophyll breaks down — tomatoes also occur in yellow, orange, green and purple varieties depending on their pigment profile. They are juicy with a balance of sweetness and acidity and notable for their bright flavour and aroma compounds. Nutritionally, tomatoes are low in energy and rich in water and fibre; they provide vitamin C, vitamin K1, potassium and folate, plus smaller amounts of vitamin A (as provitamin A carotenoids), B vitamins and minerals. They also supply bioactive phytochemicals such as lycopene, beta‑carotene and flavonoids, which contribute to antioxidant and potential health benefits. https://www.aardelia.com/food-1/Blog Post Title One-3zaa9-zlxng-snewz-xl6gw monthly 0.5 2026-04-15 https://images.squarespace-cdn.com/content/v1/67dc2ab9507c367f416b7481/1772698576191-ONKHB6ABR0BXDI8EOZGQ/unsplash-image-kC9KUtSiflw.jpg Food - Salmon, Farmed & Wild, raw - Introduction Salmon is an animal-sourced fish prized for its rich flavour and versatility; it can be eaten raw (as sushi or sashimi) if very fresh and handled safely, though many prefer it cooked. Notable for its distinctive pink-to-orange flesh, that colour comes from carotenoid pigments such as astaxanthin, which wild salmon obtain from their crustacean diet and farmed salmon receive via feed supplementation. Farmed salmon generally has a higher fat content than wild salmon, contributing to a richer texture and greater calorie density. Key macronutrients include high-quality protein and varying amounts of fat (notably omega-3 long-chain polyunsaturated fatty acids EPA and DHA); micronutrients of note are vitamin D, vitamin B12, selenium, iodine and niacin, along with smaller amounts of phosphorus and potassium. https://www.aardelia.com/food-1/Blog Post Title One-3zaa9-zlxng-snewz-ec3yr monthly 0.5 2026-04-11 https://images.squarespace-cdn.com/content/v1/67dc2ab9507c367f416b7481/5e58d548-0b4a-499b-8643-169e22beb41d/Rocket.jpeg Food - Rocket - Introduction Rocket is a leafy green vegetable (a salad leaf) belonging to the Brassicaceae family, often eaten raw in salads or added as a fresh garnish; it can also be lightly wilted or briefly cooked to soften its flavour. Distinctive for its vibrant, deep green leaves and irregular, lobed shape, rocket’s pungent, peppery taste comes from glycosylates and other sulphur-containing compounds produced as natural defence chemicals. Nutritionally, rocket is low in calories and provides dietary fibre, vitamin C, vitamin K and folate, with smaller amounts of vitamin A (as beta‑carotene), calcium, potassium and iron; it also contains beneficial phytochemicals such as glycosylates and antioxidants. https://www.aardelia.com/food-1/Blog Post Title One-3zaa9-zlxng-snewz-fl8m2 monthly 0.5 2026-04-11 https://images.squarespace-cdn.com/content/v1/67dc2ab9507c367f416b7481/1772698908391-BB7GRXT87J9TCZ91BAA4/unsplash-image-BTTO404UHzA.jpg Food - Raspberries, raw - Introduction Raspberries are a soft, edible fruit from the Rubus genus, commonly grown as garden berries and eaten raw or used in cooking and baking; they are enjoyed fresh, frozen, made into jams, sauces or desserts, and do not require cooking before eating. Their distinctive bright red (or sometimes black, purple or golden) colour comes from high levels of anthocyanin pigments—natural plant compounds with antioxidant properties—that develop as the fruit ripens. Raspberries are low in energy but nutrient-dense: a 100 g serving typically provides around 12 g carbohydrate (of which about 4–6 g is sugars and 6–7 g is fibre), making them an excellent source of dietary fibre. Key micronutrients include vitamin C (a significant contributor to daily needs), smaller amounts of vitamin K and several B vitamins (notably folate), and minerals such as manganese, potassium and magnesium; they also contain various polyphenols and flavonoids associated with potential health benefits. https://www.aardelia.com/food-1/Blog Post Title One-3zaa9-zlxng-snewz-8raz7 monthly 0.5 2026-04-15 https://images.squarespace-cdn.com/content/v1/67dc2ab9507c367f416b7481/1772703783007-WUEXAEMPK5O2A7CY95CE/unsplash-image-ak2UGvCPDk8.jpg Food - Pork Fillet, lean raw - Introduction Pork is the meat derived from domestic pigs (an animal), commonly consumed around the world; it must be cooked before eating to ensure safety, as raw or undercooked pork can carry pathogens such as Trichinella and harmful bacteria. The flesh typically ranges from pale pink to deeper reddish-pink, with white to creamy fat marbling—the pink colour comes from myoglobin, a muscle pigment that binds oxygen; the amount of myoglobin and the animal’s age and diet influence the hue. Pork is notable for its versatility (cuts vary from lean tenderloin to fatty belly) and flavour, which develops further with cooking and curing. Nutritionally, pork is a good source of protein and provides essential B vitamins (especially B1/thiamine, B3/niacin, B6 and B12), as well as minerals including iron, zinc and phosphorus; fattier cuts also supply saturated and unsaturated fats and are higher in calories, while lean cuts offer lower fat and a higher protein-to-calorie ratio. https://www.aardelia.com/food-1/Blog Post Title One-3zaa9-zlxng-snewz-cab8z monthly 0.5 2026-04-15 https://images.squarespace-cdn.com/content/v1/67dc2ab9507c367f416b7481/1772703984124-3DMUOMWUFHLDWIF5G9L7/unsplash-image-9kXfJOSrBWM.jpg Food - Peanuts, Kernel unsalted - Introduction Peanuts (unsalted) are the edible seeds of the peanut plant (Arachis hypogaea), a legume rather than a true nut, typically harvested from pods that develop underground; they can be eaten raw, roasted, boiled, or used in a variety of cooked dishes, though many people prefer them roasted for flavour and digestibility. Unsalted peanuts are usually pale beige to light brown on the inner kernel with a thin reddish-brown skin that can be removed; the colour comes from natural pigments in the seed coat and from Maillard browning when roasted. Stand‑out features include their firm, slightly crumbly texture and rich, creamy flavour profile with a high oil content. Nutritionally, unsalted peanuts are a calorie‑dense source of macronutrients—primarily unsaturated fats (monounsaturated and polyunsaturated fats), and a good amount of plant protein and carbohydrates (including fibre)—and provide micronutrients such as vitamin E, B‑group vitamins (notably niacin and folate), magnesium, phosphorus, potassium, zinc, iron and small amounts of calcium. They are also a source of antioxidant compounds, including resveratrol and flavonoids. https://www.aardelia.com/food-1/Blog Post Title One-3zaa9-zlxng-snewz-s66gg monthly 0.5 2026-04-15 https://images.squarespace-cdn.com/content/v1/67dc2ab9507c367f416b7481/1772704323212-NSZ4QQIN5FJ7AQO4NMM6/unsplash-image-CNZ-9s5p2i8.jpg Food - Onions, raw - Introduction Onions are a bulbous vegetable from the Allium genus, closely related to garlic, leeks and shallots; they are typically eaten cooked or raw depending on the variety and dish—raw in salads and salsas for sharpness, or cooked to develop sweetness and depth. Their papery outer skins range from white through yellow to deep red/purple; the red/purple hues come from anthocyanin pigments, while the golden colour of some varieties develops from natural sugars caramelising when cooked. Onions are noted for their strong, pungent flavour and volatile sulphur compounds that can cause tearing when cut but also contribute to antimicrobial and potential cardiovascular benefits. Nutritionally, onions are low in calories and provide carbohydrates (mostly sugars and fibre), small amounts of protein, negligible fat, and useful micronutrients including vitamin C, folate, potassium and trace amounts of B vitamins and manganese; they also contain flavonoids such as quercetin and various sulphur-containing phytochemicals with antioxidant activity. https://www.aardelia.com/food-1/Blog Post Title One-3zaa9-zlxng-snewz-3mrs6 monthly 0.5 2026-04-15 https://images.squarespace-cdn.com/content/v1/67dc2ab9507c367f416b7481/1772704471840-RXP4PYP2BJ4YT3RXL2QJ/unsplash-image-cy9eWccEuJA.jpg Food - Oil, Olive & Rapeseed - Introduction Olive oil is a plant-derived oil pressed from the fruit of the olive tree (Olea europaea); it can be used raw—for dressings and dips—or heated for cooking, with extra virgin varieties prized for their fresh, fruity flavour and low refining. Rapeseed oil (often labelled canola in some markets) is extracted from the seeds of the Brassica napus plant and can also be used raw or cooked; it is widely used as a basis for many blended vegetable oils due to its neutral taste and favourable smoke point. Olive oil ranges in colour from green to golden-yellow, the greener hues reflecting higher levels of chlorophyll and polyphenols from less-processed, early-harvest olives; rapeseed oil is typically pale yellow-golden thanks to carotenoids and the seed’s natural pigments. Nutritionally, both are predominantly fats: rich in monounsaturated fatty acids (olive oil is especially high in oleic acid), with rapeseed oil containing a higher proportion of polyunsaturated fats including alpha-linolenic acid (an omega-3). Both contain vitamin E (tocopherols) and trace amounts of phytochemicals—olive oil, notably, provides phenolic compounds with antioxidant properties—while being low in protein and carbohydrate. https://www.aardelia.com/food-1/Blog Post Title One-3zaa9-zlxng-snewz-wj5ra monthly 0.5 2026-04-11 https://images.squarespace-cdn.com/content/v1/67dc2ab9507c367f416b7481/1772704767112-WASZBBCG4B0ED3KB4KWN/unsplash-image-Qsa48he4JPc.jpg Food - Milk, Whole Chanel Islands, and Semi-Skimmed pasteurised - Introduction Pasteurised whole Channel Island milk is a rich, creamy animal milk from Jersey and Guernsey cows, pasteurised to kill harmful bacteria by heating and then cooled; it can be consumed cold or warm without further cooking. It has a pale golden, slightly yellow hue due to higher levels of beta‑carotene and milk fat, which also give it a fuller mouthfeel and higher energy content compared with standard milk. Key macronutrients per 100 ml typically include: energy (kcal), fat (notably saturated fat), protein and carbohydrates (mainly lactose); it also provides fat‑soluble vitamins A and D and is a source of calcium, phosphorus, riboflavin (B2) and vitamin B12. Regular semi‑skimmed milk is pasteurised cow’s milk with some cream removed to give a lower fat content; it too is drinkable without cooking. Its colour is white to slightly creamy, reflecting reduced fat and lower beta‑carotene compared with whole Channel Island milk. Macros per 100 ml usually show lower total fat and energy, moderate protein and similar carbohydrate (lactose) to whole milk. Important micronutrients include calcium, phosphorus, riboflavin, vitamin B12 and smaller amounts of vitamins A and D (often partly restored by fortification). https://www.aardelia.com/food-1/Blog Post Title One-3zaa9-zlxng-snewz-afk5a monthly 0.5 2026-04-11 https://images.squarespace-cdn.com/content/v1/67dc2ab9507c367f416b7481/1772704943225-FLADP14BA2CA7E5ZLY60/unsplash-image-maQN9R9-fIk.jpg Food - Lentils, Red, split dried - Introduction Red split lentils are a type of legume — the hulled, split form of the common lentil (Lens culinaris) — valued for their quick cooking time and mild, slightly sweet flavour. They should be cooked before eating; raw lentils are hard to digest and may contain antinutrients that cooking reduces. Visually they are orange–red because the brownish outer skin is removed during processing, leaving the inner cotyledon whose carotenoid pigments give the bright hue. Nutritionally, red split lentils are a rich source of plant protein and complex carbohydrates, low in fat, and provide significant fibre. They are also good sources of micronutrients including iron, folate (vitamin B9), phosphorus, potassium and smaller amounts of zinc, magnesium and B vitamins. https://www.aardelia.com/food-1/Blog Post Title One-3zaa9-zlxng-snewz-hrrkh monthly 0.5 2026-04-15 https://images.squarespace-cdn.com/content/v1/67dc2ab9507c367f416b7481/1772705084967-1SQDKV0ENFIPZO9LFE0O/unsplash-image-_3KR9K0xRWs.jpg Food - Lamb, Av. raw lean & fat - Introduction Lamb is the meat from young sheep (usually under one year old) and is an animal-derived, savoury protein commonly used in many cuisines; it should not be eaten raw and requires thorough cooking to at least 63°C with a rest period (for medium) or higher for well-done preparations to ensure safety. Distinctive features include its tender texture and a slightly sweet, gamey flavour compared with older sheep meat (mutton); the flesh typically has a pale pink to rosy red colour when raw, which comes from myoglobin — an oxygen-binding protein in muscle — and darkens on cooking. Lamb is a rich source of high-quality protein and provides important micronutrients such as iron (particularly haem iron, which is well absorbed), zinc, vitamin B12, niacin (B3), riboflavin (B2) and selenium; it also contains varying amounts of fat, including saturated and monounsaturated fatty acids, and smaller quantities of omega-3s depending on the animal’s diet. https://www.aardelia.com/food-1/Blog Post Title One-3zaa9-zlxng-snewz-pzm5s monthly 0.5 2026-04-11 https://images.squarespace-cdn.com/content/v1/67dc2ab9507c367f416b7481/b59ba4d9-e3f4-466e-b77a-24ed335e4d19/Kippers.jpeg Food - Kippers (not smoked, Grilled) - Introduction Kippers (unsmoked) are whole Atlantic or sometimes Pacific herring that have been split open, gutted and lightly salted - a preserved fish product rather than a fruit or land animal. Traditionally kippers are hot- or cold-smoked, but unsmoked kippers simply refer to salted and split herring that have not undergone the smoking stage; they should be cooked before eating rather than consumed raw, as the salting/preserving process reduces but does not eliminate microbiological risks. Visually, unsmoked kippers have a silvery to grey-blue skin on the back with pale, off-white to pinkish flesh; the pinkish tint arises from the fish’s natural muscle pigments (myoglobin and haemoproteins) and from minor oxidation during processing. Nutritionally, herring-based kippers are rich in high-quality protein and provide significant amounts of omega‑3 long-chain polyunsaturated fatty acids (EPA and DHA), vitamin D, vitamin B12, niacin (B3), selenium and phosphorus; they also supply smaller amounts of iron and iodine. They are relatively high in sodium due to the salting process, so they should be consumed with attention to salt intake. https://www.aardelia.com/food-1/Blog Post Title One-3zaa9-zlxng-snewz-7b57j monthly 0.5 2026-04-12 https://images.squarespace-cdn.com/content/v1/67dc2ab9507c367f416b7481/1772717815428-CP6W84QJIJRV8BKX8O7L/unsplash-image-1q4IIdEnIWA.jpg Food - Ginger - Introduction Ginger is a spicy, aromatic root (rhizome) of the plant Zingiber officinale, used as a culinary spice and medicinal ingredient rather than a fruit or animal product; it can be eaten raw—thinly sliced, grated or juiced—or cooked, which mellows its bite and brings out sweeter, warming flavours. Its outer skin is beige to light brown and fibrous, while the flesh inside ranges from pale yellow to light brown; the colour comes from compounds such as gingerols and curcuminoids which also contribute to its pungency and antioxidant properties. Nutritionally, ginger is low in calories and carbohydrates, contains small amounts of dietary fibre and protein, and provides micronutrients including vitamin B6, magnesium, manganese, potassium and vitamin C in modest amounts; it is also valued for bioactive compounds like gingerols and shogaols that have anti-inflammatory and digestive benefits. https://www.aardelia.com/food-1/Blog Post Title One-3zaa9-zlxng-snewz-n6l69 monthly 0.5 2026-04-12 https://images.squarespace-cdn.com/content/v1/67dc2ab9507c367f416b7481/1772717902592-C8JYNT5VTPNAUZP8UGGN/unsplash-image-r8ySJfxvESQ.jpg Food - Garlic - Introduction Garlic is a bulbous member of the Allium family (Allium sativum), a plant rather than a fruit or animal, composed of a central stem surrounded by individual cloves encased in papery skin. It can be eaten raw or cooked — raw garlic delivers a much sharper, more pungent flavour and stronger sulphur-containing compounds, while cooking mellows its intensity and develops sweeter, nutty notes. Typical bulbs are off-white to pale cream, sometimes with pinkish or purple streaks depending on variety; the colour reflects the thin protective skins and natural pigments, while the cloves themselves are creamy-white due to storage carbohydrates and low pigment concentration. Notable nutrients in garlic include small amounts of carbohydrate (largely fibre and simple sugars), negligible fat and protein, and micronutrients such as vitamin C, vitamin B6, manganese and selenium; it also contains organosulfur compounds (notably allicin) and flavonoids associated with antioxidant and potential cardiovascular effects. https://www.aardelia.com/food-1/Blog Post Title One-3zaa9-zlxng-snewz-e82hk monthly 0.5 2026-04-15 https://images.squarespace-cdn.com/content/v1/67dc2ab9507c367f416b7481/1772718087164-NSLKU25HNM7VRLEKBUDF/unsplash-image-GsA431IyQFw.jpg Food - Eggs, Chicken, whole raw - Introduction Chicken eggs are animal-derived foods produced by hens, widely consumed around the world as a versatile source of nutrition. They are typically eaten cooked—boiled, poached, fried, scrambled or baked—to reduce the risk of foodborne illness from bacteria such as Salmonella, though some people consume raw egg in certain dishes or drinks with increased safety precautions. Eggs have a smooth shell that varies in colour (most commonly white or brown) due to hen breed and genetics; shell colour does not significantly affect flavour or nutrition. Inside, the egg comprises a protein-rich white (albumen) and a yolk that is rich, yellow to deep orange depending on the hen’s diet (more carotenoids from green plants and maize deepen the yolk colour). Nutritionally, eggs are an excellent source of high-quality protein and provide fats—mostly in the yolk—along with vitamin D, vitamin B12, riboflavin (B2), folate, selenium, phosphorus, choline (important for brain function), and smaller amounts of iron and zinc. https://www.aardelia.com/food-1/Blog Post Title One-3zaa9-zlxng-snewz-ny8c8 monthly 0.5 2026-04-15 https://images.squarespace-cdn.com/content/v1/67dc2ab9507c367f416b7481/1772718132098-WDCWT6QNQHJ846PPAHY0/unsplash-image-w46WZBxI_uk.jpg Food - Curly Kale, raw - Introduction Curly kale is a leafy green vegetable in the Brassica family, related to cabbage and broccoli; it can be eaten raw in salads and smoothies or cooked (sautéed, steamed, roasted) to soften its texture and deepen its flavour. Its frilly, ruffled leaves are usually deep green — sometimes with purple tinges in certain varieties — a colour produced by abundant chlorophyll and, in some cultivars, anthocyanin pigments; the sturdy leaves and curly edges also help trap moisture and protect the plant. Nutritionally, curly kale is low in energy and high in fibre, a good source of protein for a leafy green, and rich in micronutrients including vitamin K, vitamin A (as beta‑carotene), vitamin C, folate, calcium, potassium, iron and magnesium; it also provides antioxidants such as lutein and zeaxanthin. https://www.aardelia.com/food-1/Blog Post Title One-3zaa9-zlxng-snewz-e2w73 monthly 0.5 2026-04-15 https://images.squarespace-cdn.com/content/v1/67dc2ab9507c367f416b7481/38eb5646-cb87-48d1-91fc-d1eb4d3bcd86/Cod.jpeg Food - Cod, flesh only - Introduction Cod is a marine fish widely consumed as food, known for its firm, flaky white flesh and mild flavour; it must be cooked before eating for safety and palatability (though some cultures cure or smoke it for raw-style preparations such as salt cod or cured dishes). Adult Atlantic cod typically have a greenish-brown to grey upper body with a pale belly and a distinctive lateral line along the flank; the pale flesh results from low myoglobin content in the muscle, reflecting its cold-water, non-endurance swimming lifestyle. Standout features include its flaky texture and versatile, neutral taste that suits baking, poaching, frying and grilling. Nutritionally, cod is a lean source of high-quality protein and provides important micronutrients including vitamin B12, niacin (B3), phosphorus, selenium and iodine; it is low in fat but supplies modest amounts of omega-3 fatty acids (EPA and DHA), and contributes vitamin B6 and potassium. https://www.aardelia.com/food-1/Blog Post Title One-3zaa9-zlxng-snewz-d3ymg monthly 0.5 2026-04-15 https://images.squarespace-cdn.com/content/v1/67dc2ab9507c367f416b7481/1772718222684-ZHJ9G67R5K709A5U912W/unsplash-image-wfBefYKpfA0.jpg Food - Chicken, corn fed, white & dark meet - Introduction Corn-fed chicken refers to poultry raised on a diet where corn is a primary feed component, producing meat that can range in colour from pale white to a slightly deeper brown or yellowish hue in the skin and fat due to dietary pigments (xanthophylls) from the corn. This is an animal product that must be cooked thoroughly before eating to ensure safety; it should not be consumed raw. Corn-fed chickens often exhibit firmer texture and a subtly sweeter flavour compared with birds fed other diets. Key macronutrients include high-quality protein and varying amounts of fat—white meat (breast) is typically lower in total fat and calories, while brown meat (thigh and leg) contains more fat and slightly higher calorie content. Micronutrients present include B vitamins (notably niacin and B6), iron, zinc, selenium and phosphorus; the fat content also contributes fat‑soluble vitamins such as vitamin A precursors and vitamin E depending on feed composition. https://www.aardelia.com/food-1/Blog Post Title One-3zaa9-zlxng-snewz-w9ebh monthly 0.5 2026-04-15 https://images.squarespace-cdn.com/content/v1/67dc2ab9507c367f416b7481/1772718295627-MYOUEZZBKQO26MWB5REN/unsplash-image-UCwa29UEUpc.jpg Food - Cheese, Cheddar and Feta - Introduction Cheese is a dairy product made from the curdled milk of animals (commonly cows, sheep or goats) and can generally be eaten raw without cooking, though it is often incorporated into cooked dishes. English Cheddar is a hard, aged cow’s-milk cheese typically pale to deep orange or creamy ivory in colour — the orange hue often comes from added annatto dye used historically to standardise appearance — with a firm, crumbly texture and a rich, tangy flavour; it is higher in calories and contains more saturated fat per 100 g compared with many soft cheeses. Feta is a brined, crumbly cheese traditionally made from sheep’s milk or a mix of sheep and goat’s milk, white in colour due to its lack of colouring and the milk source, with a tangy, salty taste and moist, crumbly texture; nutritionally, feta generally has fewer calories and less saturated fat than Cheddar, making it a lighter option while still providing protein and calcium. https://www.aardelia.com/food-1/Blog Post Title One-3zaa9-zlxng-snewz-nk59x monthly 0.5 2026-04-15 https://images.squarespace-cdn.com/content/v1/67dc2ab9507c367f416b7481/1772718387488-A9F663SNVCYKJWSKEUOI/unsplash-image-hnEp8wnCj4g.jpg Food - Cauliflower, raw - Introduction Cauliflower is a vegetable in the Brassica family (related to broccoli, cabbage and Brussels sprouts) consisting of a dense, edible head called the curd surrounded by green leaves; it can be eaten raw—for example in salads or crudité platters—or cooked by steaming, roasting, boiling or frying, which softens its texture and mellows the flavour. Most commonly white owing to pigments called glycosylates and the absence of chlorophyll in the curd (some varieties are naturally purple, orange or green due to anthocyanins, carotenoids or increased chlorophyll), cauliflower’s compact florets and slightly nutty, mild taste make it a versatile ingredient. It is low in calories and carbohydrate but a good source of fibre and plant protein for a non-starchy vegetable, and supplies micronutrients including vitamin C, vitamin K, folate, several B‑vitamins, potassium, manganese and smaller amounts of calcium, iron and magnesium, while also providing antioxidant and phytonutrient compounds such as glycosylates. https://www.aardelia.com/food-1/Blog Post Title One-3zaa9-zlxng-snewz-6tezm monthly 0.5 2026-04-12 https://images.squarespace-cdn.com/content/v1/67dc2ab9507c367f416b7481/1772718940935-Y24NZVF7R3GLQHE5KZY7/unsplash-image-fcgPRZmTM5w.jpg Food - Carrots, old, raw - Introduction Carrots are a root vegetable belonging to the Apiaceae family, commonly grown for their edible taproot and used in cuisines worldwide; they can be eaten raw or cooked depending on preference and recipe. Standout features include their typically bright orange colour, which comes from high levels of beta-carotene (a provitamin A carotenoid) — some varieties also appear purple, red, yellow or white due to different pigment compositions such as anthocyanins and lutein. Nutritionally, carrots are low in energy and provide carbohydrates (mostly sugars and fibre), small amounts of protein and negligible fat. Key micronutrients include vitamin A (from beta‑carotene), vitamin K1, vitamin C, potassium, biotin and several B vitamins (notably B6), plus antioxidant compounds such as carotenoids and polyphenols. https://www.aardelia.com/food-1/Blog Post Title One-3zaa9-zlxng-snewz-tddty monthly 0.5 2026-04-12 https://images.squarespace-cdn.com/content/v1/67dc2ab9507c367f416b7481/1772719025696-OR1WLNIK3LO4AN9TU60M/unsplash-image-TL6bTnQWMbk.jpg Food - Broccoli - Introduction Broccoli is a cruciferous vegetable (a member of the Brassica family) that can be eaten raw or cooked, commonly served steamed, roasted, stir‑fried or simply crisp in salads; cooking softens its texture and can increase the availability of some nutrients while reducing others. Its standout feature is the dense, tree‑like florets and deep green colour, which comes from chlorophyll and is sometimes tinged with purple from anthocyanin pigments in certain varieties. Broccoli is low in calories and rich in macronutrients and micronutrients, it is an excellent source of vitamin C, vitamin K, folate and potassium, with useful amounts of vitamin A (as beta‑carotene), B vitamins, calcium, iron and phytochemicals such as glycosylates and sulforaphane that are linked to antioxidant and potential health‑protective effects. https://www.aardelia.com/food-1/Blog Post Title One-3zaa9-zlxng-snewz-sgw96 monthly 0.5 2026-04-15 https://images.squarespace-cdn.com/content/v1/67dc2ab9507c367f416b7481/1772719203736-AASEDEE754JRSFZ5LJRH/unsplash-image-HHf5MSldFog.jpg Food - Blackberries - Introduction Blackberries are a soft, edible fruit produced by several species of the Rubus genus; they grow on bramble bushes and can be eaten raw or cooked, depending on preference and use. Fresh blackberries are deep purple to almost black when ripe because they contain high levels of anthocyanin pigments, which also act as antioxidants and give them their characteristic color. They have a juicy, slightly tart-sweet flavour and are commonly eaten straight from the bush, added to salads, yogurt and smoothies, or cooked into jams, pies and sauces. Nutritionally, blackberries are low in calories and provide carbohydrates (mostly natural sugars and fibre), a modest amount of protein and negligible fat; key micronutrients include vitamin C, vitamin K, folate, and manganese, along with dietary fibre and various antioxidant polyphenols. https://www.aardelia.com/food-1/Blog Post Title One-3zaa9-zlxng-snewz-xm9x8 monthly 0.5 2026-04-15 https://images.squarespace-cdn.com/content/v1/67dc2ab9507c367f416b7481/1772719275037-LHY3OJWJ6JWKA6RNY31O/unsplash-image-QH8SHBARVVk.jpg Food - Beef, Sirloin Steak - Introduction Beef is the meat of cattle, a red meat derived from a large herbivorous mammal, and a Sirloin Steak is a specific premium cut taken from the rear midsection of the animal (the sirloin), prized for its balance of tenderness and flavour. It is typically cooked rather than eaten raw—while some cuisines use very fresh, high-quality beef for dishes like steak tartare, most consumers should cook sirloin to at least a safe internal temperature to reduce risk of food‑borne illness. Sirloin steaks are characteristically deep red when raw, due to the myoglobin pigment in muscle tissue; light marbling of white intramuscular fat adds succulence and carries flavour during cooking. Nutritionally, sirloin is a rich source of high‑quality complete protein, and provides key micronutrients including iron (particularly haem iron, which is well absorbed), zinc, vitamin B12, niacin (B3), riboflavin (B2) and selenium; it also contains saturated and unsaturated fats, with the exact fat content varying by trimming and marbling. https://www.aardelia.com/food-1/Blog Post Title One-3zaa9-zlxng-snewz-6m3lf monthly 0.5 2026-04-15 https://images.squarespace-cdn.com/content/v1/67dc2ab9507c367f416b7481/1772719366923-IATZHRUNOTHCDQF06ASQ/unsplash-image-LzHdxEBw1Xk.jpg Food - Red Kidney Beans, Dried - Introduction Red kidney beans (dried) are the mature seeds of the common bean plant (Phaseolus vulgaris), a legume rather than a fruit or animal product, widely used in savoury cooking for their firm texture and ability to absorb flavours. They must be cooked before eating — raw or undercooked kidney beans contain phytohaemagglutinin, a naturally occurring toxin that is destroyed by thorough boiling — so dried beans are normally soaked and then simmered until tender. Characteristically deep red with a glossy, kidney-shaped appearance, their colour comes from anthocyanin and other pigment compounds concentrated in the seed coat. Nutritionally they are rich in plant protein and complex carbohydrates, provide a good amount of dietary fibre, and are low in fat; they also supply micronutrients including iron, magnesium, potassium, folate (vitamin B9) and B vitamins, along with phytonutrients and antioxidants. https://www.aardelia.com/food-1/Blog Post Title One-3zaa9-zlxng-snewz-cxfjz monthly 0.5 2026-04-12 https://images.squarespace-cdn.com/content/v1/67dc2ab9507c367f416b7481/1772719429334-8K4F7TL0FOYM3BDY7PR4/unsplash-image-CIv6Xc9UOSE.jpg Food - Chick Peas, Kabuli, Split, Dried - Introduction Split chickpeas, kabuli (Cicer arietinum var. kabuli), are the dehulled and often halved seeds of the kabuli chickpea, a legume rather than a fruit or animal product; they are widely used in South Asian, Middle Eastern and Mediterranean cuisines. They should not be eaten raw—removing the outer coat and splitting helps them cook more evenly and reduces anti-nutrients, but they require soaking and cooking (or thorough pressure-cooking) to become digestible and palatable. Visually they are pale cream to yellow in colour, the hue resulting from the seed cotyledon once the darker brownish seed coat is removed; cooking can deepen the colour slightly. Nutritionally, split kabuli chickpeas are a good source of plant protein and complex carbohydrates, provide dietary fibre, and contain micronutrients including folate, iron, phosphorus, magnesium, zinc and B vitamins (notably B6), along with small amounts of vitamin C and potassium. https://www.aardelia.com/food-1/Blog Post Title One-3zaa9-zlxng-snewz-fpbp9 monthly 0.5 2026-04-12 https://images.squarespace-cdn.com/content/v1/67dc2ab9507c367f416b7481/1772719514567-QNH0FF82RDYGJEBWED71/unsplash-image-1jyRHJPkpz8.jpg Food - Bananas, Flesh Only - Introduction Bananas are a soft, elongated fruit produced by several large herbaceous flowering plants in the genus Musa; they are typically eaten raw when ripe but can also be cooked or baked in recipes such as fritters, breads and savoury dishes. Ripe bananas are usually yellow — this colour comes from the breakdown of green chlorophyll and the unmasking and synthesis of yellow carotenoid pigments as the fruit matures — while unripe bananas are green and overripe bananas turn brown as sugars caramelise and cell walls break down. Nutritionally, bananas are a good source of carbohydrate (primarily sugars and starch), provide dietary fibre (including pectin), and contain notable amounts of potassium, vitamin B6 (pyridoxine) and vitamin C; they also supply smaller amounts of magnesium, manganese, folate and trace vitamins and minerals. https://www.aardelia.com/food-1/Blog Post Title One-3zaa9-zlxng-snewz-3w7f7 monthly 0.5 2026-04-12 https://images.squarespace-cdn.com/content/v1/67dc2ab9507c367f416b7481/1772719579403-EIRHXESELPFKPV5KL69V/unsplash-image-EMX1eJ1BcgU.jpg Food - Avocado, Flesh Only - Introduction The avocado is a fruit—specifically a large berry with a single seed—native to Central and South America and widely cultivated for its rich, creamy flesh; it is typically eaten raw rather than cooked, commonly sliced into salads, mashed for spreads like guacamole, or blended into smoothies. Its standout feature is the buttery, pale green to yellow flesh contrasted with a dark, often pebbled skin that ranges from green to almost black in some varieties; the green colour comes from chlorophyll and the presence of carotenoids such as lutein, while the darker skins result from variety-specific pigments and ripening processes. Nutritionally, avocados are notable for their high content of monounsaturated fats (especially oleic acid), fibre, and a relatively low sugar content; they also provide important micronutrients including potassium, vitamin K, vitamin E, vitamin C, B‑vitamins (notably folate), and smaller amounts of magnesium and copper. https://www.aardelia.com/food-1/Blog Post Title One-3zaa9-zlxng-snewz-4b4bg monthly 0.5 2026-04-15 https://images.squarespace-cdn.com/content/v1/67dc2ab9507c367f416b7481/1772719665970-VM6AUSI9SRTQPC949INZ/unsplash-image-YbsRYGhWsK8.jpg Food - Asparagus, Raw - Introduction Asparagus is a perennial vegetable from the lily family (Asparagaceae) grown for its tender edible shoots; it is a plant, and can be eaten either raw or cooked — raw when young and thin for a crisp, grassy flavour, or cooked (steamed, roasted, grilled, blanched or sautéed) to soften fibres and deepen sweetness. Typical spears range from pale green to deep green and sometimes purple or white; green colour comes from chlorophyll produced in sunlight, purple varieties contain anthocyanins, and white asparagus is grown covered to prevent chlorophyll development. Asparagus is low in calories and provides notable nutrients including fibre, vitamin K, folate (B9), vitamin C, vitamin A (as beta‑carotene), and some vitamin E, plus minerals such as potassium, phosphorus and small amounts of iron and calcium; it also contains plant compounds with antioxidant and prebiotic properties, including glutathione and inulin. https://www.aardelia.com/food-1/Blog Post Title One-3zaa9-zlxng-snewz-lnr6y monthly 0.5 2026-04-12 https://images.squarespace-cdn.com/content/v1/67dc2ab9507c367f416b7481/1772719731495-J4O9WBHAEEYTW7IMD8IY/unsplash-image-7pJXwJwrByM.jpg Food - Apples, Eating, Flesh & Skin - Introduction Apples are a sweet, crisp fruit from the species Malus domestica, commonly eaten raw but also suitable for cooking, baking and juicing; they are typically round with smooth skin that ranges in colour from green to yellow to red depending on cultivar and the levels of pigments such as chlorophyll, carotenoids and anthocyanins, which respond to sunlight and ripening. Standout features include their firm, juicy texture and a balance of sweetness and acidity, plus a crunchy flesh that helps make them a convenient, portable snack. Nutritionally, apples are low in energy and fat, provide dietary fibre (notably pectin), and contain carbohydrates primarily as natural sugars (fructose, glucose, sucrose); they also supply vitamin C, small amounts of B vitamins (including folate and B6), potassium, and various phytonutrients and antioxidants such as quercetin and flavonoids. https://www.aardelia.com/food-1/Blog Post Title One-3zaa9-zlxng-snewz-ebjmh monthly 0.5 2026-04-12 https://images.squarespace-cdn.com/content/v1/67dc2ab9507c367f416b7481/1772719808910-K53I9EL1GNT421N5KRYG/unsplash-image-8LvXmMZuAU0.jpg Food - Almonds, Whole Kernels - Introduction Almonds: Almonds are the edible seeds of the almond tree (Prunus dulcis), classified botanically as a drupe seed rather than a fruit or animal product. They can be eaten raw, roasted or incorporated into cooking and baking, and are also available as almond milk, flour and butter. Typically light brown to tan in colour with a creamy off‑white interior, their outer skin is pigmented by natural tannins and phenolic compounds; blanching removes the skin to reveal the paler nut beneath. Almonds are notable for their high content of monounsaturated fats, plant protein and dietary fibre; they also provide important micronutrients including vitamin E (alpha‑tocopherol), magnesium, phosphorus, calcium, and B‑group vitamins (notably riboflavin), along with trace amounts of iron and potassium. https://www.aardelia.com/food-1/category/Plant+-+Herb+-+Spice monthly 0.5 https://www.aardelia.com/food-1/category/Fruit monthly 0.5 https://www.aardelia.com/food-1/category/Grains monthly 0.5 https://www.aardelia.com/food-1/category/Animal monthly 0.5 https://www.aardelia.com/food-1/category/Nuts+%26+Seeds monthly 0.5 https://www.aardelia.com/food-1/category/Dairy monthly 0.5 https://www.aardelia.com/food-1/category/Beans+%26+Pulses monthly 0.5 https://www.aardelia.com/food-1/category/Macros monthly 0.5 https://www.aardelia.com/food-1/category/Vegetable monthly 0.5 https://www.aardelia.com/food-1/category/Oils+%26+Fats monthly 0.5 https://www.aardelia.com/contact daily 0.75 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