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Produce & Products

Cornish Whole Lobster

How to prepare, cook and eat.

Cornish lobsters are mainly caught in rocky areas and on the edges of rocky reefs around the Cornish coast. They are traditionally caught in pots which are set out in lines on the seabed and then hauled in by small boats from harbours dotted along the coast.  Traditional inkwell pots were originally constructed from willow withy’s but nowadays pots are constructed from steel and nylon net with plastic fittings.  All are baited traps that allow crabs in but prevent them from easily escaping. Pots are dropped down to the seabed and are left for several hours or days before being retrieved. Any undersized crustaceans can be returned unharmed and in Cornwall there is little impact on the seabed on which the pots are deployed.

Conservation efforts mean stocks of lobsters are healthy and it has a sustainability rating by the Cornwall Good Seafood Guide of 3 due to the good stock management, low impact fishing method and ongoing conservation efforts of the Cornish fishing community.

How to Prepare a Cooked Lobster: A Step-by-Step Guide by The Cornish Food Box Company


Preparing a cooked lobster can seem intimidating, but with a few simple steps, you can enjoy this delicious seafood delicacy at home. Follow our guide to make the process easy and enjoyable.

Ingredients and Tools You'll Need:
Fresh cooked lobster
Sharp chef’s knife or kitchen shears
Cutting board
Kitchen towel
Small bowl (for the lobster meat)
Nutcracker or lobster crackers
Seafood forks or picks


Step-by-Step Instructions:

Firstly, prepare your work area. Lay out a large cutting board on a stable surface.
Have a sharp knife or kitchen shears ready, along with a kitchen towel to keep the lobster steady.
Place a small bowl nearby to collect the lobster meat.

!: Remove the Claws:

Hold the lobster securely with the kitchen towel.
Twist off the claws at the point where they join the body. This might require a bit of force.

2: Crack Open the Claws:

Use a nutcracker or lobster crackers to gently crack the shell of each claw and knuckle.
Carefully extract the meat using seafood forks or picks, and place it in the bowl.

3: Separate the Tail:

With the lobster on its back, hold the body with one hand and the tail with the other.
Twist and pull the tail away from the body until it detaches.

4: Extract Tail Meat:

Press down on the sides of the tail to crack the shell.
Split the shell open with your hands or kitchen shears.
Pull out the tail meat in one piece and remove the dark vein that runs down the center.

5: Remove and Clean the Legs:

Break off the smaller legs from the body.
You can extract the meat by rolling a rolling pin over the legs to push the meat out.

6: Serve and Enjoy:

Arrange the lobster meat on a serving platter.
Pair with melted butter, lemon wedges, and your favorite side dishes for a delightful meal.
Preparing a cooked lobster is easier than it looks. By following these steps, you'll be able to enjoy a luxurious seafood dish that's perfect for special occasions or a gourmet treat at home. Bon appétit!

Looking for great recipes for Cornish lobster? 

 

Lobster Recipes

You can't beet beetroot!

fresh beetroot

Why beetroot should definitely be on your plate.

Beetroot, once a staple of 1970s British salads, often cooked and pickled in vinegar, is a root vegetable characterized by its dark purple skin and vibrant pink or purple flesh. In recent years, beetroot has experienced a well-deserved resurgence in popularity, owing to its earthy, rich, and sweet flavor profile, as well as its striking color, which lends itself beautifully to both sweet and savory culinary creations. Not all beetroot are round and purple. They also come in yellow (it doesn't stain so great if that puts you off!), pink and white striped which looks wonderful in a carpaccio, and in cylindrical forms.

Beetroot shares botanical kinship with spinach and chard and has a whole host of health benefits. 

Top 10 Health Benefits of Beetroot:

  1. Rich in Protective Antioxidants: Beetroot ranks among the top 10 most potent antioxidant vegetables, aiding the body in combating oxidative stress. Anthocyanins, the plant compounds responsible for its purple-crimson hue, exhibit strong antioxidant and anti-inflammatory properties.
  2. Anti-Cancer Properties: Betacyanin, the powerful pigment in beetroot, is believed to help suppress certain cancers, including bladder cancer. Additionally, beetroot contains other potential cancer-fighting compounds such as ferric acid, rutin, and kaempferol.
  3. Anti-Inflammatory Properties: Betalains found in beetroot may reduce inflammation symptoms and markers, offering potential relief for conditions like joint inflammation.
    May Lower Blood Pressure: Beetroot's natural richness in nitrates relaxes blood vessels, improving blood flow and potentially lowering blood pressure. Studies also suggest nitrate-rich foods like beetroot may aid in heart attack recovery.
  4. Improve Exercise Performance and Energy Levels: Beetroot juice has gained popularity among athletes for its potential to enhance exercise endurance and performance. Nitrates in beetroot also aid muscle recovery post-exercise.
  5. Improve Digestive Health: High fiber content in beetroot supports bowel function and fosters a healthy gut environment. Betalains further enhance gut health by promoting the production of beneficial short-chain fatty acids.
  6. Protect the Gut: Beetroot is rich in glutamine, essential for maintaining gut lining integrity, potentially shielding it from damage and stress.
    May Support Brain Health and Reaction Time: Improved blood flow facilitated by beetroot benefits brain function, potentially enhancing decision-making and memory. Higher nitrate intake may also improve motor functions and reaction time.
  7. Useful for Post-Menopause Diet: Nitrate-rich vegetables like beetroot can help manage increased blood pressure and heart disease risk post-menopause. Beetroot juice before exercise may also improve mobility and cardio-metabolic outcomes in this demographic.
  8. May Relieve Symptoms of Raynaud's Phenomenon: Initial studies suggest beetroot juice may enhance blood flow to fingers and feet, potentially reducing pain and inflammation associated with Raynaud's phenomenon. Further research is needed to confirm these findings.

How to cook, prepare, and store your beets

To cook beetroot whole, begin by washing it without peeling. Trim the stalks to 2.5cm and leave the root intact; excessive trimming may cause the beetroot to bleed color. It can be baked in a low oven for 2-3 hours, either wrapped in foil or placed in a lidded casserole dish with a little water. Alternatively, it can be simmered for about an hour after the same initial preparation.

Beetroot can also be enjoyed raw, peeled, and grated into salads and slaws or thinly shaved for a 'carpaccio' effect. The leaves can be washed and trimmed for use in salads or as a garnish.

 

Cooking Suggestions for Beetroot:

Roast beetroot and toss with walnut oil and chives, or bake it with olive oil and cumin seeds before adding feta and baking again. Boiling beetroot for a few minutes, draining, and serving with a drizzle of olive oil or butter is another option. Raw beetroot can also be juiced and mixed with carrot juice for a refreshing and vitamin-rich beverage.

Storage Recommendations for Beetroot:

Fresh beetroot can be stored for several weeks in a cool, dark place. Vacuum-packed cooked beetroot is also available, ideal for pickling, roasting, or adding to salads, and can be refrigerated for several months.

 

Beetroot Recipes

Top reasons you should be eating British beef

british beef joint

Concerned about the impacts of eating beef on your health & the environment? Read on for all the facts.

Eating beef has got a bad press in recent years due to concerns over environmental impacts, welfare standards, and health concerns. However not all beef production around the world is the same. In the UK cattle being raised for beef are grazed which means we have extensive pasture areas that provide habitats for wildlife, and when actively managed are very effective in taking carbon dioxide from the atmosphere and storing it. This method of raising cattle means the meat produced is a rich source of essential nutrients that can be hard to get from other sources. In addition the UK has some of the highest standards in welfare ranking in the top 3 in the Animal Protection Index. 

The UK's beef industry has an international reputation for quality and is renown for its rich heritage.  Here in Cornwall we have fantastic prime beef production with much of it supplied to top restaurants both within Cornwall and across the UK. The long grass growing season combined with the traditional breeds used for beef farming results in a superb quality meat.  Our beef at the Cornish Food Box Company is selected and prepared by the highly regarded James Kittow's Butchers of Kilhallon for all our orders.

What impact does beef farming have on greenhouse gas emissions?

Agriculture as a whole makes up 10% of greenhouse gas emissions in the UK with cattle & sheep farming accounting for about 5.7% of the total; far behind the impacts of transport, energy supply and business use. Sequestration in pastures also takes carbon out of the atmosphere meaning all livestock grazing only contributes 4.9% of UK emissions. The UK method of raising cattle on extensive grasslands means greenhouse gas emissions from beef produced in the UK is about half the global average.

Is beef farming bad for the environment?

Central to the superiority of British beef is the emphasis on grass-fed diets for cattle. The landscapes of the UK offer a bounty of nutrient-rich grasses, which form the primary source of sustenance for grazing livestock. This natural diet not only enhances the flavour profile of the meat but also contributes to its superior texture and marbling. Around 70% of a typical British beef cattles' diet is made up of grass with grains only contributing around 5%. 

In some areas livestock grazing is critical to the lifecycle of wildlife. For instance both the Large Blue Butterfly and the Chough depend on livestock grazing to maintain the open habitats they depend on.  Regenerative farming with the introduction of herbal lays, mob grazing, and use of livestock in arable crop rotations all contribute to soil health and fertility with the very best livestock farms actually storing more carbon than they produce.

In terms of water usage only 0.4% of the water used to rear beef cattle is from the tap. 84.4% of the water used is rainfall on to grasslands to grow grass - so essentially unavailable for other uses.  Many farmers are taking measures to mitigate the impacts of cattle manure, and use of technologies such as anerobic digestion contributes to producing renewable energy to power homes.
 

james kittow beefjames kittow beef

Is eating beef bad for your health?

Red meat is a significant source of protein as well as being one of the richest sources of essential nutrients such as vitamin B12, vitamin D, potassium, selenium, zinc and iron.  The nutrients in red meat are far more bioavailable than many other food sources, and eating red meat can help your body absorb these important minerals.  Red meat is naturaly low in salt and of course as a natural product does not contain the ultra processed ingredients contained in many meat substitute products. 

Isn't beef full of hormones & antibiotics?

In an age where consumers prioritise sustainability and ethical sourcing, British beef sets the standard for traceability and transparency. Rigorous traceability systems track each animal from farm to fork, ensuring full accountability at every stage of the supply chain. This level of transparency underscores the commitment of British farmers to responsible practices.

The UK is the fifth lowest user of antibiotics on the farm across 31 European countries and antibiotic use has reduced by 52% since 2014.  Only the Nordic countries do better and that is primarily due to their dry, cold climate which means the antibiotic need is lower.  Antibiotic use is strictly controlled and only used where necessary for animal welfare. There are strict withdrawal periods for all medicines which means the meat can only enter the food chain when safe to do so.

Using growth promoters including hormones and low dose antibiotics is banned in the UK. In many countries around the world the use of hormones and low dose antibiotics is commonplace to increase animal growth rates. Making sure that your beef is truly British is the best way to ensure your beef is hormone and antibiotic free.

What about animal welfare?

British beef boasts a legacy rooted in centuries of tradition and meticulous breeding practices. Central to the ethos of British beef production is the welfare of the animals themselves. Stringent regulations govern every aspect of cattle rearing, from housing conditions to transportation methods. British farmers prioritise the well-being of their livestock, providing spacious living environments, access to clean water, and veterinary care when needed. This emphasis on animal welfare not only aligns with ethical principles but also contributes to the superior quality of the meat.

We have lots of recipes, cooking tips and more for you to make the best of your beef.

From how to cook the best steak, roasting joint cooking times, beef pairings and more see our Beef Recipe Page.

Fish Preparation - Whiting

How to prepare and cook whiting

Selecting Fresh Whiting: When purchasing whiting, look for fish that has bright, clear eyes, firm flesh, and a fresh, ocean-like scent. At The Cornish Food Box Company, we offer high-quality, sustainably sourced whiting that is perfect for all your culinary adventures.


Cleaning the Fish: Rinse the whiting under cold water and pat dry with paper towels. Remove any scales, if present, by scraping them off with a knife or fish scaler. Trim off any fins and use kitchen shears to snip off the dorsal fin, if desired.


Removing the Innards: Make a small incision along the belly of the whiting and carefully remove the innards, being sure to discard them properly. Rinse the cavity thoroughly under cold water to remove any remaining traces of blood or debris.


Optional: Filleting the Fish: If you prefer boneless fillets, you can fillet the whiting by making a cut behind the head and along the backbone, then carefully removing the fillets with a sharp knife. Alternatively, you can leave the whiting whole for a more traditional presentation.



whiting filletswhiting fillets

Cooking Techniques

Simple Pan-Frying: One of the easiest and most delicious ways to cook whiting is by pan-frying it. Season the whiting fillets with salt, pepper, and your favourite herbs or spices. Heat a skillet over medium-high heat and add a splash of oil or butter. Once hot, add the whiting fillets to the skillet and cook for 2-3 minutes on each side until golden brown and cooked through.


Baking in the Oven: Preheat your oven to 200°C (400°F). Place the seasoned whiting fillets on a baking tray lined with parchment paper. Drizzle with olive oil and a squeeze of lemon juice, then bake for 12-15 minutes until the fish is opaque and flakes easily with a fork.


Grilling: Fire up the grill to medium-high heat. Season the whiting fillets as desired and place them directly on the grill grates. Cook for 3-4 minutes on each side, or until grill marks form and the fish is cooked through.


Steaming: For a healthier cooking method, try steaming the whiting fillets. Season the fish and place it in a steamer basket over simmering water. Cover and steam for 6-8 minutes, or until the fish is opaque and flakes easily.


Serving Suggestions
Serve pan-fried whiting fillets with a squeeze of lemon juice and a side of roasted vegetables for a simple and nutritious meal.
Pair baked whiting fillets with a fresh salad or steamed greens for a light and satisfying lunch or dinner.
Enjoy grilled whiting fillets with a tangy salsa or homemade tartar sauce for a burst of flavour.
With these simple tips and techniques, you can easily prepare and cook whiting to perfection. Whether you prefer it pan-fried, baked, grilled, or steamed, whiting is a delicious and healthy addition to any meal.

Guide to Net Zero Food & Sustainable Food Shopping

strawberry jam and plants

Net Zero Food: How to make your food shopping sustainable.

In an era marked by environmental concerns and calls for action against climate change, it's becoming increasingly clear that our food choices play a significant role in shaping the future of our planet. Net Zero Food is a concept aimed at reducing the carbon footprint of our food consumption and making our food shopping more sustainable. Food production accounts for around 34% of global greenhouse emissions and has major impacts on land use, water resources, and our health.  From deforestation and land degradation to intensive agriculture and food waste, the environmental impacts of our food choices are vast and far-reaching. As a consumer it can sometimes be difficult to know what the right thing to do is. Should we all be eating entirely plant based diets? How do you know if that tuna really is dolphin friendly? Does going green in the UK mean living on cabbages and swede year round?

Understanding Net Zero Food

At its core, net zero food refers to the idea of balancing the emissions produced by food production and consumption with measures to offset or mitigate those emissions. This involves reducing greenhouse gas emissions throughout the food supply chain, from farm to fork, and implementing practices that promote environmental sustainability and resilience. This can take various forms from regenerative farming techniques where beef cattle are fed entirely on herbal lays and carbon is laid down in the soils to ensuring that the food retail system operates in a way that doesn't create food waste.

Why Net Zero Food Matters

The food system is a major contributor to greenhouse gas emissions, accounting for around 34% of global emissions. By adopting net zero food principles, we can help reduce our carbon footprint and mitigate the effects of climate change on our planet.

Embracing Net Zero Food for a Sustainable Future

As individuals, we have the power to make a real difference through our food choices. By embracing the principles of net zero food and making sustainable shopping habits part of our daily lives, we can contribute to a more resilient and regenerative food system for future generations.

Net zero food offers a pathway towards a more sustainable and resilient food future. By making conscious choices about what we eat and how we shop, we can reduce our carbon footprint, support local communities, and protect the planet for generations to come. Let's commit to making our food shopping more sustainable and embrace the power of net zero food for a brighter, greener future.

4 Ways To Make Your Food Shop More Sustainable

 

  1. 1: Buy Local and Seasonal: Opting for locally grown and seasonal produce can significantly reduce the emissions associated with food transportation and storage. Food grown without the need for additional inputs such as irrigation, light and heat have a much lower impact. The best way to know where your food is coming from is to buy from a local company you can trust, and choose to eat seasonal produce where possible.

  2.  
  3. 2: Minimise Food Waste: Food waste is a major contributor to greenhouse gas emissions. Plan meals carefully, store food properly, and use leftovers creatively to minimise waste. Composting organic waste can also help reduce methane emissions from landfills. Many local coucnils now collect food waste from households or there are great composters on the market.

  4.  
  5. 3: Support Sustainable Agriculture: Know where you food is coming from and how it was produced. Traceability and transparency on food production can be really difficult when you are buying from large companies dealing with complex supply chains. By buying locally from businesses you can trustis the best way of knowing how your food has been produced. Certification schemes such as rainforest alliance, fairtrade or labeling such as organic can also help you understand how sustainable your food choices are.

  6.  
  7. 4: Reduce Packaging Waste: Choose products with minimal packaging or opt for eco-friendly packaging options such as recyclable or compostable materials. When buying food gifts choose suppliers that minimise packaging, use plastic free alternatives, and support sustainable producers.

  8.  

You can get the taste of Cornwall for yourself by getting a fresh food delivery to your door. By getting your fresh food delivered from Cornish Food Box Company, you're getting it straight from the source, guaranteeing freshness and quality as well as supporting local fishermen, farmers, and a whole community of food producers and contributing to the livelihoods of our rural communities.

With our online ordering and nationwide delivery options, getting your food delivered is convenient and hassle-free, allowing you to enjoy the best of food produced in Cornwall whilst supporting a more sustainable food system that's good for farmers, animal welfare, your health and the environment.

From the Cornish Sea to Your Plate

selection Cornish seafood

A Guide to Cornish Fish and Seafood

Cornwall, with its rugged coastline and abundant clear waters stretching out into the Atlantic Ocean, boasts a rich bounty of fish and seafood that has been a cornerstone of its culinary heritage for centuries. The Cornish fishing industry is a vital part of the region's cultural heritage and economic vitality. There is a proud tradition of small-scale, family-run fishing operations that have sustained coastal communities for generations. Fishing has long been a way of life in Cornwall, with fishermen venturing out to sea in search of a bountiful harvest of fish and seafood to support their families and livelihoods.

Throughout Cornwall, picturesque harbours and fishing villages dot the coastline, serving as the beating heart of the local fishing industry. Harbours such as Padstow, Porthleven, Looe and St. Ives still support local fishing boats who regularly land their catches. Newlyn, which has been a working harbour since the 15th century is one of the UK’s largest fishing ports and is known for its bustling fish market, where fishermen unload their catch early each morning to be sold to local and national buyers.

Cornish fishermen employ a variety of fishing methods to harvest the rich bounty of fish and seafood found in local waters. Some of the most common methods include:

Trawling: Trawling involves dragging a net through the water to catch fish. In Cornwall, both bottom trawling and midwater trawling are used, depending on the target species and fishing grounds.

Potting: Potting, or using lobster pots and crab pots, is a traditional method of catching shellfish like crab and lobster. The pots are baited and left on the seabed for a period of time before being hauled up to retrieve the catch. This is a highly sustainable way of fishing with only the target species caught and undersized individuals let go unharmed.

Netting: Netting, including gillnetting and seine netting, is another common fishing method used in Cornwall. Nets are used to surround fish or form a barrier to catch them as they swim.

For more information on the types of fishing methods used in Cornwall visit Cornwall Good Seafood Guide.

 

So why is Cornish Fish & Seafood so highly regarded?

There are several reasons why fish and seafood from Cornwall are considered some of the best in the world. Our rugged coastline stretches out in to the Atlantic and Grade A clear waters means we have access to some of the best fishing grounds in the UK. 

The diverse range of habitats that surround the coastline of Cornwall provide homes for a wide range of fish and seafood from Atlantic Bluefin Tuna to Turbot. The small harbours scattered along the coastline supports our small inshore fleet as well as the larger boats operating out of larger harbours such as Newlyn. 

The small day boats land fish within a few hours of being caught and often use far more sustainable methods than the larger trawlers.  This results in the freshest quality fish available, caught in the most sustainable ways to protect fish stocks for the future.

Cornish fishermen take pride in their craft and adhere to strict fishing regulations to protect fish stocks and maintain sustainable practices. This commitment to quality ensures that Cornish fish and seafood are of the highest standard.

At The Cornish Food Box Company we carefully consider which species to stock and how the fish has been caught. By working closely with our fishmongers we have a great range of carefully sourced and prepared fish & seafood which is amongst the most sustainable & freshest you can buy.

Main Fish & Seafood Species Landed in Cornwall

Mackerel: Known for its rich, oily flesh and distinctive flavour, mackerel is a prized catch in Cornish waters. It's commonly grilled, smoked, or pan-fried and is a favourite among seafood lovers for its versatility and delicious taste.

Haddock: With its firm, white flesh and mild flavour, haddock is another popular species caught off the coast of Cornwall. It's often used in traditional British dishes like fish and chips or baked haddock with a breadcrumb topping.

Cod: Cod is one of the most iconic species of fish found in Cornish waters. It has a flaky texture and a mild, slightly sweet flavour, making it a versatile ingredient in a wide range of dishes, from fish pies to fish tacos.

Brown Crab: Cornwall is famous for its succulent, sweet crab meat, harvested from the abundant crab populations found along its coastline. Whether served cold in a salad or hot in a crab linguine, Cornish crab is a true delicacy.

Lobster: Cornish lobster is prized for its firm, succulent meat and rich, sweet flavour. It's often boiled or grilled and served with melted butter or garlic mayonnaise for a truly indulgent seafood experience.

Whiting: Whiting is a species of white fish commonly found in the waters off the coast of Cornwall. It has delicate, flaky flesh and a mild, slightly sweet flavour, making it a versatile option for cooking. Whiting is often used in traditional recipes such as fish pies, fish cakes, and battered fish fillets.

Hake: Hake is a popular fish species found in the North Atlantic Ocean, including the waters around Cornwall. It has firm, white flesh and a mild, sweet flavour, similar to cod or haddock. Hake is prized for its versatility in cooking and is commonly used in dishes such as fish stews, grilled fillets, and baked casseroles.

Squid: Squid, also known as calamari, is a cephalopod mollusk commonly found in the waters off the coast of Cornwall. It has tender, chewy flesh and a mild, slightly sweet flavour. Squid is often prepared by grilling, frying, or sautéing and is a popular ingredient in Mediterranean and Asian cuisines.

Gurnard: Gurnard is a family of fish species commonly found in the waters around Cornwall, including the red gurnard and grey gurnard. It has firm, white flesh and a sweet, nutty flavour. Gurnard is often used in seafood soups, stews, and curries, and its distinctive appearance makes it a favourite among seafood enthusiasts.

Monkfish: Monkfish, also known as anglerfish or lotte, is a unique-looking fish species found in the North Atlantic Ocean, including the waters off the coast of Cornwall. It has firm, dense flesh and a sweet, mild flavour reminiscent of lobster. Monkfish is often compared to lobster or scallops in taste and is prized for its versatility in cooking, from pan-searing to roasting to grilling.

Why not experience the taste of Cornwall for yourself by getting fish and seafood delivered straight to your doorstep? By getting fish and seafood delivered from Cornwall, you're getting it straight from the source, guaranteeing freshness and quality as well as supporting local fishmongers and fishermen and contributing to the livelihoods of coastal communities and helping to sustain traditional fishing practices.

With our online ordering and nationwide delivery options, getting fish and seafood delivered from Cornwall is convenient and hassle-free, allowing you to enjoy the best of Cornish catch without leaving your home. If you would like to order some Cornish & Seafood for delivery to your door click here.

Quick Guide to Different Bread Flours

1. Wholewheat Bread

Wholewheat bread is made from flour that contains the entire wheat kernel, including the bran, germ, and endosperm. This results in a bread that is higher in fibre, vitamins, and minerals compared to white bread. Wholewheat bread has a slightly denser texture and a nuttier flavour, making it a popular choice for sandwiches and toast.

 

2. Wholegrain Bread

Similar to wholewheat bread, wholegrain bread is made from flour that contains the entire grain kernel. However, wholegrain bread may include a variety of grains, such as oats, barley, and millet, in addition to wheat. This results in a bread with a diverse texture and flavour profile, as well as added nutritional benefits from the different grains.

 

3. Multi-seeded Bread

Multi-seeded bread is packed with a variety of seeds, such as sesame, sunflower, pumpkin, and flax seeds, which add crunch, flavour, and nutritional value to the bread. These seeds are rich in healthy fats, protein, and fibre, making multi-seeded bread a nutritious choice for those looking to boost their intake of essential nutrients.

 

4. Sourdough Bread

Sourdough bread is made using a natural fermentation process that involves wild yeast and lactobacilli bacteria. This fermentation gives sourdough bread its distinctive tangy flavour and chewy texture. Sourdough bread is prized for its long fermentation process, which may make it easier to digest and lower in gluten compared to other types of bread.

 

5. Rye Bread

Rye bread is made primarily from rye flour, which has a lower gluten content than wheat flour. This results in a denser, chewier loaf with a robust flavour that ranges from mildly sweet to slightly sour, depending on the fermentation process. Rye bread is a popular choice in European countries like Germany and Scandinavia, where it is enjoyed with hearty toppings like cheese and cured meats.

 

6. Spelt Bread 

Spelt bread is made from spelt flour, an ancient grain that has gained popularity for its nutty flavour and nutritional benefits. Spelt flour contains less gluten than wheat flour, making it a suitable option for those with mild gluten sensitivities. Spelt breads have a light, airy texture and a slightly sweet flavour, making them a favourite for sandwiches and toast.

Real Bread: What is it & why it's much better for your health.

photo of real breads

Bread is one of the oldest foods and is a fantastic source of protein, fibre, and nutrients. In a world dominated by processed foods and quick fixes, the simple pleasure of real bread is often overlooked or seen as an expensive luxury. Bread has also received a bad rap in recent years as an unhealthy part of our diets.  However, properly made real bread is a very different product from the highly processed sliced loaves or the ‘freshly baked’ supermarket offerings which grace most of our tables.  The differences in bread don’t lie in whole grain versus white but in ultra processed products with twenty different ingredients pretending to be bread versus a properly loaf of real bread made with just 3 or 4 ingredients all of which you recognise.  Beyond its delicious taste and smell, real bread offers a host of health benefits that make it a great choice for your well-being, whereas ultra-processed bread is detrimental to our health. 

So, what bread should you be eating and how do you know it is ‘real bread’? 

The Ingredients Really Really Matter

Unlike mass-produced breads that are laden with additives, preservatives, emulsifiers and artificial flavours, real bread is made with simple, wholesome ingredients. Traditional bread recipes typically consist of flour, water, yeast (or sourdough starter), and salt— and nothing more. If you look at the back of the packet and you see a long list of ingredients most of which you don’t recognise then it is ultra processed, and it isn’t good for you or your gut.   By choosing real bread, you can avoid the hidden sugars, chemicals, and artificial additives found in many shop-bought breads, making it a far healthier option. A recent report by the UK charity Sustain (Food Manufacture 2024) concluded that only one mass retailer actually sells real bread. 

Real Bread is Full of Nutrient-Rich Goodness

Real bread is not just empty calories—it's a nutrient-rich food that can contribute to your overall health and well-being. Wholemeal and whole grain breads, in particular, are rich in fibre, vitamins, and minerals, including B vitamins, iron, and magnesium. These essential nutrients play vital roles in supporting digestion, energy production, and immune function, making real bread a nutritious addition to any balanced diet.

Gut-Friendly Fermentation

Many traditional bread recipes involve fermentation, which not only enhances the flavour and texture of the bread but also provides numerous health benefits. During fermentation, beneficial bacteria and yeast break down carbohydrates and gluten, making the bread easier to digest and increasing the bioavailability of nutrients. This gut-friendly fermentation process can support digestive health by supporting a healthy gut biome and may help alleviate symptoms of gluten sensitivity in some individuals. Many people who experience bloating or other digestive issues will find they are able to eat high quality real bread which has been allowed to develop slowly. 

Satisfying and Sustaining

Real bread isn't just about nourishing your body—it's also about satisfying your taste buds and your hunger. Unlike highly processed breads that leave you feeling hungry and unsatisfied, real breads made with quality ingredients provide a sustained source of energy which keeps you feeling fuller for longer. The complex carbohydrates in real bread are digested slowly, helping to regulate blood sugar levels and don’t result in the GI spikes which are associated with developing type 2 diabetes. 

Supporting Local Bakeries

Choosing real bread isn't just a matter of personal health—it's also a great way to support local bakeries and artisanal producers in your community. Many small-scale bakeries take pride in using traditional methods and locally sourced ingredients to create their breads, resulting in superior taste and quality. By opting for real bread made by a local bakery, you're not just getting a better product—you're also investing in the vitality of your local economy and preserving the art of artisanal breadmaking for future generations.

In Conclusion

Real bread is more than just a staple food—it's a nourishing, wholesome, and delicious choice that can enhance your health and well-being in numerous ways. By choosing real bread made with simple, quality ingredients, you can enjoy the taste and nutritional benefits of this timeless food while supporting local businesses and traditional food practices. So the next time you're craving a slice of bread, opt for real bread and savour the goodness that it brings to your table.

What is raw milk and where can I buy it?

dairy products

A journey back to traditional dairy products:

What is Raw Milk and where can I buy it?

 

In an age of convenience and mass production, there’s a growing trend towards returning to the roots of our food sources. One such example is the resurgence of interest in raw milk—a product that has been enjoyed for centuries before the advent of pasteurisation and homogenisation processes. In this blog post we delve into the rich history, nutritional benefits, and controversies surrounding raw milk, as well as why its enthusiasts are embracing this traditional dairy product once again.

The History of Raw Milk
Raw milk, also known as unhomogenised and unpasteurised milk, has been a staple in human diets for millennia. Our ancestors would milk animals directly and consume the milk without any treatment. This practice continued until the late 19th century when Louis Pasteur developed pasteurisation—a process of heating milk to kill harmful bacteria, thereby extending its shelf life and reducing the risk of diseases like tuberculosis and brucellosis. The vast majority of the milk sold in the UK today is both pasturised and homogenised which makes it a very different product from the raw milk as it comes from the cow!

Nutritional Riches of Raw Milk
The latest evidence shows that the homogenisation and pasteurisation process not only destroys harmful bacteria but also depletes milk of some of its beneficial nutrients and enzymes. Raw milk contains an array of vitamins, including A, D, and B vitamins, as well as essential minerals like calcium, magnesium, and zinc. Moreover, it is a source of healthy fats, including omega-3 fatty acids, and is rich in beneficial bacteria that support gut health.  Processing removes some of these nutrients and bacteria as well as altering the fat structure of the milk.

Controversies and Safety Concerns
Despite its nutritional benefits, raw milk consumption is not without controversy. Unpasteurised milk carries an increased risk of bacterial contamination, which can lead to serious illnesses such as food poisoning, tuberculosis, and listeriosis. Regulatory agencies, including the Food Standards Agency in the UK, advise against the consumption of raw milk due to these safety concerns. In the UK it is illegal to sell raw milk unless from the farm gate. In Cornwall, as with other areas with high levels of TB circulating in the farm and wildlife populations, all milk sold off the farms is pasturised, however unhomogenised milk is available.

Making an Informed Choice
Whether one chooses to consume raw milk or not ultimately comes down to personal preference and risk tolerance. While raw milk may offer nutritional advantages, it’s essential to weigh these benefits against the potential health risks, especially for vulnerable populations such as pregnant women, young children, and individuals with weakened immune systems. 

The latest scientific evidence is that the best milk to drink is full fat from the highest welfare dairies with minimal processing. Despite years of advice that consuming low fat processed dairy products is a healthy alternative and contributes to weight loss, the latest evidence is that this is simply not true and in fact they are often worse than the natural full fat versions. 

Consuming pasturised but unhomogenised milk is a safer way to make a more natural choice especially in areas where TB levels are particularly high such as Cornwall.

So What Milk Can I Buy?

In Cornwall there are no current sources of completely raw milk available for sale (primarily due to TB levels plus government restrictions).  The only possible route to purchase it would be to see if your local dairy farm is wiling to sell you any.

The most natural Cornish milk readily available is unhomogenised milk. We sell organic unhomogenised milk in glass bottles from Treen Farm near Penzance and unhomogenised milk in glass bottles from Green Cow Dairy near Grampound.

Want to get Cornish milk delivered to your door? We have standard, organic and unhomogenised milk available.

Click here to order from The Cornish Food Box Company for delivery of milk and much more across Cornwall and the UK.

Click here to for Lillie Brothers Doorstep Milk Round - milk & dairy products doorstep deliveries in Mid-Cornwall.

 

Want to get Cornish milk delivered to your door? We have standard, organic and unhomogenised milk available.

Click on the products above to order from The Cornish Food Box Company - delivery of milk and a full range of fresh groceries across Cornwall and the UK.

Click here to for Lillie Brothers Doorstep Milk Round - milk & dairy products doorstep deliveries in Mid-Cornwall.

Guide to the terms used:

Standard Milk - this is pasturised and homogenised milk which you'll be used to buying off the shop shelves. It has been both heated & had the fat globules removed and mechanically processed before being added back to the milk.

Pasturised & Unhomogenised - milk that has been pasturised to 71.7C for between 15 and 25 seconds to kill off any bacteria but has not had any further processing.

Raw Milk - unpasturised and unhomogenised milk which is as it comes staright from the cow.

For more information see our information leaflet below.

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