Milly White's Blog, page 53

7 Healthy Reasons to Love Asparagus

7 Healthy Reasons to Love AsparagusThere are few things that signal early summer more than fresh, in-season, home-grown grown asparagus. British asparagus is generally available from May to the end of June, so now’s the time to make the most of these delicious, flavour-packed stalks! From anti-ageing to making healthy babies, discover the A-Z of health benefits packed into these flavourful spears....7 Healthy Reasons to Love Asparagus 1. It’s ‘ACE’ for Anti-AgeingFrom A to Z, asparagus is rich in many of the free-radical fighting vitamins and minerals that help slow the ageing process, such as Vitamins A, C & E plus minerals manganese, selenium & zinc.2. It’s Super For Blood Sugar LevelsAsparagus spears are an excellent natural source the B vitamins that play a critical role in metabolism and healthy blood sugar levels, including thiamine (Vitamin B1), riboflavin (Vitamin B2) and folic acid (Vitamin B9), as well as a very good source of niacin (Vitamin B3), pantothenic acid (Vitamin B5), pyridoxine (Vitamin B6) and choline. 3. It’s a Champion Cholesterol-Lowering Food! As well as being naturally low in fat and high in dietary fibre, a scientific study in 2011 found that the nutrients present in asparagus may play an active role in lowering harmful LDL cholesterol (Phytotherapy Research Jan 2011). However, just be careful not to load on the saturated fat when serving it – see below for great low fat asparagus recipes.4. It’s Great for your GutAsparagus is a great way to boost your intake of the insoluble fibre, inulin, which in the colon ferments into healthy micro flora that can help in reducing bloating.5. It’s High in Heart-Healthy GoodnessAsparagus is rich in soluble dietary fibre which along with B-Vitamins (see point 2) means that asparagus can play an important role in helping to maintain a healthy heart. 6. It’s Perfect for Parents Planning PregnancyOnce again, the B-vitamins present naturally in asparagus (this time, folic acid) means that it’s great food to eat for both future Mums and Dads too. Folic acid is well known for being highly recommended to woman planning a pregnancy due to the role it plays in helping to prevent neural tube defects. In addition, laboratory research has shown that it may also help future Dads too. What’s more, asparagus has long been considered to be an aphrodisiac too!7. It’s Super for Strong BonesAsparagus is a great vegetarian source of iron and also Vitamin K, both of which are vital for helping the body absorb the calcium it needs for strong, healthy bones and preventing the effects of osteoporosis.
Healthy Asparagus RecipesIf your looking for some healthy ways to enjoy asparagus, why not take a look at my Asparagus Recipe Videos?My Primavera Pesto Rice Bowls features fresh asparagus spears and this easy recipe makes a delicious and healthy light dinner or lunch that’s perfectly portioned for two.  It’s naturally gluten-free and suitable for vegetarians. Bursting with flavour, it’s low in both total fat and saturated fat, and under 400 calories per serving.
My Smoked Turkey, Asparagus & Orzo Salad Recipe is a great choice for anyone looking for a filling & healthy diet recipe for weight loss. You can watch how to make this fresh, vibrant salad with asparagus. It's low fat but full of flavour, only 225 calories and is ready in under 15 minutes.

It's Summer - Time to Grab Your Slow Cooker for Great Low Fat Meals!

As counter-intuitive as it may sound, slow cooking is a great way to stay cool in the kitchen on long, hot summer days! You probably think of your slow cooker along side warming Autumn soups and hearty Winter stews, but think again! So, if you’ve tucked away your Crock-Pot or slow-cooker as the weather’s got warmer, bring it back out of hibernation.
5 Fabulous Advantages to Summer Cooking with a Slow CookerWhen you think about it, it’s easy to see why you’d want to keep your slow cooker out on the counter this summer:
You can produce delicious hot food without having to use the oven (and therefore avoiding turning the kitchen into a blast furnace)It’s particularly useful when feeding a crowd for family get-togethers (who doesn’t love a bowl of Chili Blanco at the weekend?)Slow cooking is easy on the pocket (you can use cheaper cuts of meat, which become melting tender and moist when cooked this way, )Spice and aromatic flavours fully develop and deepen with slow cooking, great for many summer time favourites from main courses such as Barbecue Chicken Sliders to side dishes such a Boston Baked BeansSlow cooking is great for low fat cooking, especially on the Mediterranean Diet. 8 Super Tips For Successful Slow Cooking All Year RoundSlow-cooking is a easy and stress-free method of cooking but as is often the case in life in general, by failing to prepare, you are preparing to fail! So here’s my 8 super tips that will guarantee successful slow cooking all year round!
Make sure your ingredients are evenly cut into similar sized pieces. To keep down the fat, especially the saturated variety, remove the skin and any visible fat from meat and chicken.You can often prepare the ingredients in advance the evening before, then store in the fridge overnight in a sealable, airtight container and add to the slow cooker in the morning.Be extra careful with dried beans when cooking in a slow cooker. Ensure that the dried beans are rinsed then soaked in fresh, cold water for at least 5 hrs in advance of use, then drained and rinsed again.  For red or black beans (such as kidney beans or turtle beans), pre-cook them before adding to the slow cooker. Do this by adding the soaked, drained beans to a large saucepan and cover with fresh cold water, bring to the boil and then boil rapidly for 10 mins. Drain and rinse before adding to the slow cooker.Intensifies the flavour of your ingredients by spending 10-15mins sautéing them in advance of adding them to the slow cooker. Sautéing provides caramelisation and this adds depth and complexity to your recipe, as well as texture and appearance. Many slow cookers now offer a sauté function to aid this process.The other advantage to sautéing is that it brings ingredients up to a safe temperature before adding them to slow cooker. Make sure you use hot stock or sauces too.Use the right size slow cooker for your recipe and don’t over-fill it.Resist the urge to lift the lid! Each time you take a peek under the lid, you’re allowing heat to escape and extending the required cooking time. The only exception to this is if your recipe directs to add an ingredient part way through the cooking time (often 15-30 mins from the end) when you may be asked to add herbs, tender greens or pre-cooked beans, all of which just require warming through.Slow Cooker Chicken Chili Blanco Recipe VideoIf you are looking for a tasty low fat, slow cooker recipe that's great for Summer gatherings , then perhaps you’d like to watch my Slow Cooker Chicken Chili Blanco Recipe Video:

It's Summer - Grab Your Slow Cooker for Great Low Fat Meals!

As counter-intuitive as it may sound, slow cooking is a great way to stay cool in the kitchen on long, hot summer days! You probably think of your slow cooker along side warming Autumn soups and hearty Winter stews, but think again! So, if you’ve tucked away your Crock-Pot or slow-cooker as the weather’s got warmer, bring it back out of hibernation.
5 Fabulous Advantages to Summer Cooking with a Slow CookerWhen you think about it, it’s easy to see why you’d want to keep your slow cooker out on the counter this summer:
You can produce delicious hot food without having to use the oven (and therefore avoiding turning the kitchen into a blast furnace)It’s particularly useful when feeding a crowd for family get-togethers (who doesn’t love a bowl of Chili Blanco at the weekend?)Slow cooking is easy on the pocket (you can use cheaper cuts of meat, which become melting tender and moist when cooked this way, )Spice and aromatic flavours fully develop and deepen with slow cooking, great for many summer time favourites from main courses such as Barbecue Chicken Sliders to side dishes such a Boston Baked BeansSlow cooking is great for low fat cooking, especially on the Mediterranean Diet. 8 Super Tips For Successful Slow Cooking All Year RoundSlow-cooking is a easy and stress-free method of cooking but as is often the case in life in general, by failing to prepare, you are preparing to fail! So here’s my 8 super tips that will guarantee successful slow cooking all year round!
Make sure your ingredients are evenly cut into similar sized pieces. To keep down the fat, especially the saturated variety, remove the skin and any visible fat from meat and chicken.You can often prepare the ingredients in advance the evening before, then store in the fridge overnight in a sealable, airtight container and add to the slow cooker in the morning.Be extra careful with dried beans when cooking in a slow cooker. Ensure that the dried beans are rinsed then soaked in fresh, cold water for at least 5 hrs in advance of use, then drained and rinsed again.  For red or black beans (such as kidney beans or turtle beans), pre-cook them before adding to the slow cooker. Do this by adding the soaked, drained beans to a large saucepan and cover with fresh cold water, bring to the boil and then boil rapidly for 10 mins. Drain and rinse before adding to the slow cooker.Intensifies the flavour of your ingredients by spending 10-15mins sautéing them in advance of adding them to the slow cooker. Sautéing provides caramelisation and this adds depth and complexity to your recipe, as well as texture and appearance. Many slow cookers now offer a sauté function to aid this process.The other advantage to sautéing is that it brings ingredients up to a safe temperature before adding them to slow cooker. Make sure you use hot stock or sauces too.Use the right size slow cooker for your recipe and don’t over-fill it.Resist the urge to lift the lid! Each time you take a peek under the lid, you’re allowing heat to escape and extending the required cooking time. The only exception to this is if your recipe directs to add an ingredient part way through the cooking time (often 15-30 mins from the end) when you may be asked to add herbs, tender greens or pre-cooked beans, all of which just require warming through.Slow Cooker Chicken Chili Blanco Recipe VideoIf you are looking for a tasty low fat, slow cooker recipe that's great for Summer gatherings , then perhaps you’d like to watch my Slow Cooker Chicken Chili Blanco Recipe Video:

Does the 5:2 Diet Work?

Does the 5:2 Diet Plan Work?Many people think that the 5:2 Diet, sometimes called the Fast Diet, sounds to good too be true. This is a diet plan where you just need to focus your dieting efforts for only two days a week, leaving you free to eat well on the remaining five days.
Does the 5:2 Diet Work?Does following the 5:2 Diet Plan lead to weight loss? The 5:2 Diet Plan works as, within a week as a whole, you consume fewer calories than your body needs to maintain your current weight.  This occurs when you combine:
• 5 days  of eating normally but healthily (non-diet days)
with
• 2 days of restricted calorie intake (dieting - known as fasting or fast-days).
It's this weekly calorie deficit generated by the 2 fast-days that leads to weight-loss. However, this will only work as long as you don’t binge or over-eat on the non-diet days. On non-diet days, you don't need to calorie-count, but you do need to eat close to your recommended daily calorie intake (roughly 2000 calories for women, 2500 calories for men).
A scientific study published in 2010 (Int J Obes (Lond)) found the 5:2 Diet to be as effective at losing weight and improving insulin sensitivity as following a daily calorie-controlled diet. You can reasonably expect that the weekly calorie deficit created by following the 5:2 Diet Plan as described below to lead to a weekly weight loss of 1-2lbs per week.
Fast-Day Calorie AllowanceTechnically, your fast-diet-day calorie allowance should be a quarter of your recommended daily calorie intake. This does vary dependent upon your current weight and level of activity. However, there's a short-cut for this calculation, with most people using a fast-day calorie allowance of:
• 500 calories for women
• 600 calories for men .
Video: The Really Simple Guide to the Fast 5:2 Diet Plan
Free 5:2 Diet 1 -Day Taster Menu & Shopping List  If you’re looking for inspiration, why not try my free 1 Fast-Diet-Day Sampler Menu? It adds up to a mere 503 calories (for women) or 575 calories (for men) but includes:Pre-Breakfast: Wake-Me-Up Morning Tonic (V)Breakfast: Toasted Quinoa & Blackberry Parfait (V)Lunch: Spinach, Tomato & Parmesan Crustless Quiche (V)Dinner: Smoked Turkey & Orzo Spiralizer Salad or Feta & Orzo Spiralizer Salad (V) Supper: Sleep-Tight Digestive Supper Cup (V).

How to make Nut Butter with Almond & Cashew Nut Butter Recipe

Do you know just how easy it is to make tasty, heart-healthy nut butter? The great thing about home-made nut butter is that you can ensure that it doesn’t contain any unnecessary or unhealthy ingredients such as palm oil, salt or sugar and you can flavour it naturally to your own taste if you want to. 
What's more, homemade nut butter will almost certainly be much cheaper than buying an equivalent nut butter from the store – the jar pictured above was over 50% cheaper!
Simple & Easy Almond & Cashew Nut Butter Recipe VideoThis is all you need to make nut butter:

nutsa strong food processor or blendera roasting tinand…..quite a bit of patience! Depending on your processor, it may take up to 30 minutes to transform the nuts into a smooth and creamy butter. However, you need less than 5 mins to watch my video, so hit play now!
Once made, simply transfer this deliciousness into a sterilised jar, seal and store in the fridge. It will keep for a couple of months. You can use this nut butter as a spread or in savoury or sweet cooking, such as my Vanilla & Cashew Nut Butter Cup Cholocate Recipe here.

Gluten Free Whipped Chocolate Ganache Celebration Cake Recipe Video

Moist, luscious and indulgent, my Whipped Chocolate Ganache Celebration Cake looks and tastes fantastic, but the bit that will make gluten-free chocoholics rejoice, is that it’s also completely wheat-free and gluten-free! It’s the perfect choice for any special occasion and I’m going to show you that it’s doddle to make too. Watch my video showing how to make it, along with my easy tips on how to bake a moist, delectable gluten-free chocolate cake that everyone will love!
Watch My Gluten Free Whipped Chocolate Ganache Celebration Cake Recipe Video
A Gluten-Free Chocolate Celebration Cake For Any Special OccasionOnce you’ve baked and iced the cake, there are many options on how you can decorate it. For example, you can use:
sugar flowers sugar characters such as a teddy bearsugar pearls or chocolate eggs (for an Easter cake)or even a cake topper for a special occasion.
You can find the recipe for my Whipped Chocolate Ganache Celebration Cake as well as many more gluten-free baking ideas in my Gluten Free & Wheat Free Easy Baking, Bread & Meals Cookbook.  Available as a paperback from Amazon. It's also available as an ebook at Apple iBooks, Nook Books, Kobo and Amazon.


 

What are the 3 Little Words we all want to hear on Valentine's Day?

What are the three little words we all want to hear on Valentine's Day?Breakfast in Bed! (of course)


Now you can truly love the heart of your sweetheart as well by serving a breakfast that's heart-healthy too. Just download your free copy of my Low Fat & Low Cholesterol Breakfasts Taster eBook, to discover recipes such as:


Top of the Crops Green SmoothieStrawberry Cheesecake Overnight OatsMushroom & Spinach Breakfast Bake.What's more, as the recipes are taken from my Healthy Brunch & Breakfast Eats Cookbook , they're low in saturated fat, salt and refined sugar but high in taste and decliousness! There's also a bonus recipe for a zingy way to start to your day!

You can download a printable pdf of these recipes here .

Valentine's Day Menu For Two - Deliciously Healthy & Gluten-Free Recipes

Valentine's Day Menu For Two - Deliciously Healthy & Gluten-Free Recipes If you and/or the one you love does not love gluten, then why not try this romantic menu for two? It looks super impressive (there's soufflé to start) but is surprisingly easy and completely gluten-free. What's more, as the recipes are taken from my Deliciously Healthy Cooking For Two Cookbook, they're perfectly portioned to serve two, so no tricky maths involved either!
To start, we have Celeriac & Cheese Soufflé, which is much easier to make than you may think, especially if you follow my step-by-step recipe.


Next on the menu is my Spiced Roasted Cauliflower & Butternut Dhal, served with cool corriander and mint yogurt side dish.

And to finish, my Dairy-Free Cinnamon Pear Rice Pudding can be made in advance and served hot or cold!

You can download a printable pdf of these recipes here.

Discover Gluten Free Foods Naturally Rich in Beta Glucan

Cholesterol-Lowering Beta Glucan on a Gluten-Free DietBeta glucan is a soluble dietary fibre found naturally in some foods and research has shown that it has a cholesterol lowering effect. In addition, soluble fibre is also known to help slow down the absorption of sugars from our diet, which means that beta glucan can also help to control blood sugar levels. If you need to follow a gluten-free diet and are also interested in lowering your cholesterol levels, it can be hard to find information that caters to your specific dietary needs.  This is especially true for beta glucan as the richest natural food source of beta glucan is pearl barley, which also contains gluten. However, it is perfectly possible to eat plenty of cholesterol-lowering beta glucan on a Gluten-Free Diet, just read on!Beta Glucan Triple Play First of all, let's take a look at why you would want to increase your intake of beta glucan, which is all to do with what I call the  Beta Glucan Triple Play. Beta glucan works in three different ways to reduce cholesterol levels: By binding to bile and cholesterol together, beta glucan helps prevent the cholesterol-like substances in our bile from being reabsorbed.It helps prevent cholesterol in our food from being absorbedIt helps reduce the levels of cholesterol in our body by taking more cholesterol out of our blood stream.3 Naturally Gluten-Free Foods Rich in Beta Glucan  3 Naturally Gluten-Free Foods Rich in Beta GlucanThe UK's leading cholesterol charity (link: HEARTUK.org.uk) advises that optimal intake is 3g or more of beta glucan daily. This can be achieved through eating 2-4 portions of foods rich in beta glucan. Unfortunately the best natural source of beta glucan is gluten-containing pearl barley. However, don't worry at all, here's 3 excellent, delicious & naturally gluten-free sources of beta glucan:certified gluten-free OatsShiitake Mushroomsculinary Seaweed5 Super Easy Ways To Eat More Gluten Free Beta Glucan Gluten-Free Oat-Rich Breakfast GranolaMake your own oat-rich, gluten-free breakfast granola (see how here)Add sliced shiitake mushrooms to casseroles and saladsUse roasted seaweed sheets to make your own sushi rollsTop your fruit smoothie with a tablespoon of toasted oatsDid you know that you can make savoury granola to use as a sprinkle over soup instead of croutons? Further InspirationIf you need to follow a gluten-free diet, you'll know that it can be both expensive and difficult to find shop-bought gluten-free, beta-glucan rich foods that are also low fat and low cholesterol, such as gluten-free granola and mueseli. That difficulty is easily solved with my  Gluten Free & Wheat Free Diet Brunch & Breakfast Recipe Cookbook: 
       

How to Make Gorgeous, Healthy Granola in 7 Quick & Easy Steps inc Gluten-free, Nut-free or Oat-Free Versions!

It takes just 7 quick & easy steps to make your own gorgeous, healthy granola. Crunchy and golden, home-made granola not only tastes far superior to shop-bought varieties, it can also be customised to your own tastes and dietary preferences. Almost certainly, it will also be healthier too by being lower in fat and refined sugar in comparison. Need a gluten-free version? No problem! Allergic to nuts? No problem! Want to boost the protein-content? No problem, and the list goes on! 
7 Steps to Home-made Granola Gorgeousness How to Make Gorgeous, Healthy Granola
in 7 Quick & Easy Steps InfographicLet’s start with the basics and then I’ll cover what you need to do to customise it to your requirements.
Start with rolled oats then add flakes such as barley, wheat and rye to make the granola base. Gluten-free options include wholegrain puffed brown rice or quinoa flakes, which are also high in protein.Next add flavourings such as dried fruit, dried coconut, chopped nuts and seeds.Sweeten the granola mix with natural sweeteners such as honey or maple syrup plus fruit juice such as apple.Finally add a little low saturated fat plant oil, for example, olive, sunflower or rapeseed, which helps make the baked granola extra crisp and crunchy.Mix together really well to combine, making sure that there are no dry patches.Spread onto lined baking sheets and bake in a low oven for 35-45 mins, turning the mixture over every 10-15 mins until golden and crunchy.Allow to cool completely and then store in an air-tight container. Alternatively, you can freeze portions.You can watch my video demonstrating making granola here:

Free-From Granola Recipe Tips Protein-rich GojiberriesFor gluten-free granola, choose a base combination of certified gluten-free oats, wholegrain puffed brown rice and quinoa flakes.For a nut-free version, replace the nuts with extra seeds.To boost the protein content, add quinoa flakes, dried gojiberries, pumpkin seeds and/or peanuts and almonds.Heart-Healthy Granola Recipe TipsOats and barley flakes are rich sources of beta gluten which research has shown can help lower blood cholesterol levels (more on beta gluten rich foods here).To make granola really low in saturated fat, use rapeseed oil.Looking for Super Delicious Granola Recipe Inspiration?If you're looking for some granola recipe inspiration, then why not take a look at my Healthy Brunch & Breakfast Eats Cookbook or my Gluten Free & Wheat Free Brunch & Breakfast Cookbook? Both books feature delicious granola recipes such as Spiced Pumpkin, Apple & Walnut Granola or Lemon, Blueberry & Honey Granola, plus many more ideas too.
Available to buy as a Paperback & Kindle Book from Amazon:



 
As an eBook from: