Milly White's Blog, page 58

Healthy & Easy 5:2 Diet Recipes for One - Part One: Cooking for One

Healthy & Easy 5:2 Diet Recipes - Cooking for OneCooking for One on the Two-Day 5:2 DietIn this mini-series, we'll look at:
To Breakfast or not of the Two-Day 5:2 Diet? - read more here Filling & Easy Solo Skinny Lunches Around 200 Calories - read more here Single-Serving Diet Dinners Between 200 & 300 Calories - coming soonHealthy cooking for one including preparing meals from scratch just for yourself may at first seem like a lot of work and effort. This is especially true when you are dieting, and perhaps even more so the Two-Day 5:2 Diet. How do you scale down a recipe so that it not only meets your low-calorie needs but is also suitable for just one serving? After all on your diet days the last thing you want to be left with, are left-overs to tempt you. 

On the Two-Day 5:2 Diet Plan, the 2 diet days are much easier to stick to when you are able to enjoy healthy, tasty, single-serving diet recipes which are also simple and easy to prepare, and which leave you filling full and satisfied after eating.  In fact, not only is it easy to stick to the 500 calorie limit (600 calories for men) as part of the diet plan, your 5:2 diet meals for one can also be exciting and delicious.

One of the ways to make cooking for one easier on the Two-Day 5:2 Diet Plan is to make sure your cupboards and fridge are well stocked with flavoursome but low calories seasonings and intense flavour boosters, such as a variety of:
Dried herbs and spicesLow calorie sauces such as Soy sauce or hot pepper sauceLow calorie cooking oil sprays such as Frylight Olive Oil SprayLow fat condiments including capers, gherkins (just remember to rinse thoroughly to remove excess salt). Beware of "Hidden" CaloriesBeware of "Hidden" CaloriesHowever, remember to read the nutritional information labels before adding sauces, condiments and seasonings to your meals. Did you realise, for example, that: 
1 tablespoon of the leading brand of tomato ketchup contains 18 calories1 tablespoon of the leading brand of “lighter” mayonnaise contains 42 caloriesEven 1 teaspoon of grated black pepper contains 6 calories!Needing Inspiration on Cooking Meals for One on the Two-Day 5:2 Diet Plan? Beginners Guide to the Two-Day 5:2 Diet
Plan & Meals For One CookbookAll this theory is fine, but if you are looking for inspiration where someone has done all the calorie-counting for you, then why not take a look at my Meals For One Diet Recipe Cookbook which also includes a Beginners Guide to the Two-Day 5:2 Diet Plan . The single serving calorie-counted recipes in this book make it so easy to enjoy delicious, perfectly portioned meals for one, at breakfast, lunch or dinner. You’ll find all the low fat, low calorie 5:2 Diet Plan recipes featured in this post plus over 30 more in Milly White’s Beginners Guide to the Two-Day 5:2 Diet Plan Meals For One Cookbook, which makes solo dining on your fast-day: 
Healthy Easy Convenient FoolproofWhat's more, it's currently on sale at only 99c/99p (for a limited period), buy now from Amazon.
Packed full of flavourful, natural, healthy ingredients, these delicious recipes won't leave you feeling hungry or unsatisfied after eating. The Beginners Guide to the Two-Day 5:2 Diet Plan Meals For One Cookbook is available from Amazon here in either paperback or as an ebook.

Healthy & Easy 5:2 Diet Recipes for One

Healthy & Easy 5:2 Diet Recipes for One - Quick & Easy Creamy Roasted Pepper, Tomato & Caper Pasta Healthy cooking for one including preparing meals from scratch just for yourself may at first seem like a lot of work and effort. This is especially true when you are dieting, and perhaps even more so the Two-Day 5:2 Diet. How do you scale down a recipe so that it not only meets your low-calorie needs but is also suitable for just one serving? After all on your diet days the last thing you want to be left with, are left-overs to tempt you. 

On the Two-Day 5:2 Diet Plan, the 2 diet days are much easier to stick to when you are able to enjoy healthy, tasty, single-serving diet recipes which are also simple and easy to prepare, and which leave you filling full and satisfied after eating.  In fact, not only is it easy to stick to the 500 calorie limit (600 calories for men) as part of the diet plan, your 5:2 diet meals for one can also be exciting and delicious.

To Breakfast or not of the Two-Day 5:2 Diet?   Creamy Tomatoes on Toast 106 calsIf you think about the word Breakfast, there is a clue that lies within. It’s the meal with which you break-fast. When we wake up in the morning, breakfast can help provide a great foundation for a good day ahead. It can help us be more active during the day and keep us feeling full and much less likely to snack until lunch time. All of that remains the case, even on your two diet days per week. However it is likely that on those days you will want to keep your breakfast to around the 100-calorie mark. Smoothies and fruits naturally lend themselves to quick and easy low calorie solo breakfast options, but with careful choices you can also enjoy a hot breakfast for 1 on your fast day, such as these tasty Creamy Tomatoes on Toast as only 106 calories!
Solo Skinny Lunches Around 200 Calories However, with a little bit of planning, diet-day lunchtime doesn’t need to be about fraught purchases from the nearest shop or fast food outlet. Lunch is a great opportunity to enjoy delicious, fresh, healthy, flavourful ingredients that help keep you filling full and satisfied until dinner. Toasties, wraps, pittas & quesadillas all naturally lend themselves to excellent choices for solo diet lunches, such as this low caloire, low fat Spicy Chicken & Mango Quesadilla with tangy Yogurt Dip. 
Single-Serving Diet Dinners Between 200 & 300 CaloriesIt’s not a good plan to be wandering the oh-so-tempting aisles of the supermarket on your fast diet days, nor to get home after a hard day in the office and be faced with “what should I cook tonight”? Sticking to 500/600 calories on two diet days per week is essential on this diet plan as it’s this which creates the weekly calorie deficit. Single-serving meals can be difficult at any time, but it’s even more so when you want something that is healthy, tasty and filling and only between 200 and 300 calories! Combining delicious foods that are naturally low in fat with healthy cooking techniques and portion control are the key to successful fast-diet days. With these, you will be able to enjoy fresh, flavoursome salads, super single serving vegetarian meals and delicious individual fabulous fish & chicken meals, like the Quick & Easy Creamy Roasted Pepper, Tomato & Caper Pasta pictured at the start of this post.

Still need inspiration?Beginners Guide to the Two-Day 5:2 Diet
Plan & Meals For One CookbookAll this theory is fine, but if you are struggling for inspiration and you like the look of the recipes show-cased here, then one not take a look at my Meals For One Diet Recipe Cookbook which also includes a Beginners Guide to the Two-Day 5:2 Diet Plan. The single serving calorie-counted recipes in this book make it so easy to enjoy delicious, perfectly portioned meals for one, at breakfast, lunch or dinner. You’ll find all the low fat, low calorie 5:2 Diet Plan recipes featured in this post plus over 30 more in Milly White’s Beginners Guide to the Two-Day 5:2 Diet Plan Meals For One Cookbook, which makes solo dining on your fast-day: 

Healthy Easy Convenient Foolproof
What's more, it's currently on sale at only 99c/99p (for a limited period), buy now from Amazon.
Simple, Easy & Tasty Low Fat, Low Calorie Diet Meals for OneThis easy-to-use cookbook takes the hard work out of eating healthily on 'Fast' Diet Days. In this book you will find:

Quick & Easy Solo Breakfast Recipes - all under 110 calories Single Serving Tasty Toasties, Wraps, Pittas & Quesadillas - all around 200 caloriesOne Portion Fresh, Flavoursome Salads - all under 300 calories Super Single Serving Vegetarian Meals - all under 300 calories Individual Fabulous Fish & Chicken Meals - all under 300 calories
Packed full of flavourful, natural, healthy ingredients, prepared in advance and ready and waiting for you, these delicious recipes won't leave you feeling hungry or unsatisfied after eating. The Beginners Guide to the Two-Day 5:2 Diet Plan Meals For One Cookbook is available from Amazon here in either paperback or as an ebook.

Perfectly Portioned

Portion control is a big part of achieving balance when it comes to healthy eating, and this is especially true when indulging in treats such as desserts, bakes and cakes. In the Western world over the last 50 years or so, we have become increasingly accustomed to larger and larger servings, much more than we actually need. Using some really simple tricks to control portion sizes means that you can have your cake and eat it - even when on a weight-loss or low-fat, low cholesterol diet!
Perfectly Portioned Brownie BitesI am a big fan of cooking in containers that provide individual portions, such as mini cake pans or muffin tins and oven-proof ramekins. This make’s sure that a recipe is divided equally into the correct number of portions when served and it’s also a really fun and appealing way to present food.  Everyone loves having their own cake or pudding! Take a look at these fudgey, gooey Not-So-Chunky Monkey Brownie Bites, made with real butter and 70% Dark Chocolate, yet are only 101 calories and 2.8g of saturated fat per portion!
A cake baked in a bundt tin can easily be cut into even-sized portionsHowever, sometimes the occasion calls for a whole cake that can be cut into, such as for birthdays or other celebrations. For these times, I either use a Bundt/Tube cake tin or a square cake tin.  With a Bundt/Tube cake tin, not only does the hole in the middle considerably reduce the calorie value of a portion of cake, I personally find it much easier to accurately divide a cake baked in a bundt tin into even-sized portions.  The latter is also true of a square cake tin, again it is so much easier to cut a square cake into even portion sizes.
You will find loads of Perfectly Portioned Inspiration in my  Quick & Easy Low Calorie & Low Fat Desserts, Cakes & Bakes Diet Recipe Cookbook , which features over 40 Recipes all 200 Cals & under, including:
Warming & Comforting Hot Puddings Divinely Delicious Dessert Ideas Cute Cupcakes & More-ish Mini Bites Simply Scrumptious Savoury Bakes & Breads Tempting Sweet Treats and Cookies. All the recipes are made from natural ingredients and do not use artificial sweeteners. With each recipe showing the per-serving value for calories, total fat and saturated fat, you will find them all in my Quick & Easy Low Calorie & Low Fat Desserts, Cakes & Bakes Diet Recipe Cookbook. Available from Amazon in paperback or as a Kindle ebook, which is currently on offer at only 99p/99c.  Did you know you don't need a Kindle to read kindle books?  Download the FREE Kindle App here to read kindle books on your ipad, tablet or PC.

Menu of the Month February - Love the Heart of your Valentine!

Love Your Heart with a Low Fat & Low Cholesterol Valentine's Day Dinner
Only 746 Calories, Total Fat 18g Fat & 5g Saturated Fat per personFebruary is the month of hearts and love, and what better way to show the one you love that you truly care than to cook up a heart-healthy, mouth-watering three course Valentine's Day Dinner with only 5g of Saturated Fat? It's low in saturated fat and cholesterol, but full of flavour and completely satisfying.  
London Particular Soup with CroutonsTo start, serve London Particular Soup with Croutons. London Particular is gloriously named after the not-so-glorious thick fogs that enveloped England’s capital city in the 19th Century, which were called ‘Pea Soupers’. Traditionally made with the stock from a boiled bacon joint, this heart-healthy version uses reduced-salt vegetable stock instead but retains the bacon flavour with a delicious garnish of grilled bacon strips and linseed bread croutons. Per serving,  this comforting soup is just 198 Calories, 3g of Total Fat and 1g Saturated Fat.
Slow Cooker Chile BlancoAs it's still very chilly in February, warm up your loved one with a hearty and heart-healthy bowl of Slow Cooker Chile Blanco, bursting with flavour. What's even more fab is that this aromatic dish cooks happily all by itself in your slow cooker, leaving you free to have fun with your Valentine! A gratifying portion of this chilli comes in at just 305 Calories, with 10g of Total Fat and only 3g Saturated Fat.
To finish, you must serve your honey a dessert and there's no need for share-sies with these delicious individual Honeyed Blueberry & Peach Cobblers containing only 243 Calories, 5g Total Fat and a mere 1g Saturated Fat.

So, a scrumptious, three-course Valentine's Day Meal for just 746 Calories, 18g Fat and only 5g of Saturated Fat per person. Love your and your partner's hearts with these heart-healthy, low cholesterol recipes plus a 100 more in  my Easy Low Fat and Low Cholesterol Mediterranean Diet Recipe Cookbook.  It's available to buy on Amazon.co.uk or Amazon.com.  You can find out much more about the benefits of eating a low fat, low cholesterol Mediterranean Diet here.

Happy National Yorkshire Pudding Day!

Gluten-free, wheat-free Yorkshire Pudding with Pot-Roast British BeefDo you agree that there’s nothing quite so British-ly Sunday than golden, crispy, light-as-air Yorkshire Puddings as part of a leisurely family lunch? Always served with roast or pot-roast beef, I also love mine with lamb, chicken and turkey. De-li-cious!  However, don’t make the mistake of thinking that if you follow a gluten-free diet, then you have to miss out on these glorious mouthfuls of heaven.  Not at all! As I write this, my gluten-free, wheat-free Yorkshire Pudding batter is resting nicely in the fridge, ready to pop into the oven about 1.30pm for a 2pm slow-cooked pot-roast British Brisket Sunday Lunch! Gluten-free Yorkshire Pudding is just one of the recipes featured in my Gluten Free & Wheat Free Easy Baking, Bread & Meals Getting Started Recipes Cookbook. This cook book contains so many feel-good favourites, with over 50 recipes reworked to be gluten free and wheat free, such as: crisp, flakey, melt-in-your-mouth pastry recipeslight, airy celebration cakescrusty, golden, tasty breads and bunsluscious, decadent puddings and desserts.Using readily available ingredients combined with a few tips and tricks that help guarantee perfect results, all of these beloved foods and much more can be enjoyed and savoured. Available as either a paperback or ebook, you can find it at: 
Amazon.co.uk here (paperback and ebook)Amazon.com here (paperback and ebook)iBooks (for iPad and iPhone) hereNook Books hereKobo here

Delicious & Nutritious Heart Healthy Breakfasts to Enjoy #ShakeUpYourWakeUp

Heart-Healthy, Low Cholesterol & Low Fat Breakfast Week Ideas Did you realise that breakfast is one of the best meals of the day to eat a delilicous and nutritious heart-healthy meal, if you build it around Superfoods? There are 6 group foods called Superfoods and they can actively help to lower cholesterol levels: 
Oats and BarleyBeans, Lentils and LegumesFruits and vegetablesSoya FoodsNuts & SeedsFoods rich in unsaturated fats.It is so easy to incorporate these Superfoods into healthy, vibrant and energising breakfasts, that are quick and easy too! So here’s some Heart-Healthy, Low Cholesterol & Low Fat Breakfast Week Ideas to #ShakeUpYourWakeUp. 

Low Fat Slow-Cooker Baked Beans on ToastThese Slow-Cooker Baked Beans on Toast are a filling and warming breakfast dish that cooks overnight so you wake-up in the morning to the delicous aroma of a home-cooked, hot breakfast, just waiting to be served!
Heart Healthy Honey, Fruit & Nut GranolaCrisp, crunchy, satisfying homemade granola is the perfect make-ahead breakfast staple for busy weekday mornings and this vibrant Honey, Fruit & Nut Granola is packed full of cholesterol-lowering oats, seeds, nuts and fruits.
Low Cholesterol Cinnamon Apple Pie PancakesEnjoy a social and leisurely weekend brunch with these guilt-free, Low Cholesterol Cinnamon Apple Pie Pancakes, made from healthy wholemeal flour and low fat, tangy buttermilk.
You'll find all the breakfast recipe inspiration you need in my best-selling: Easy Low Fat & Low Cholesterol Mediterranean Diet Recipe Cookbook, which offers 100+ Heart Healthy Recipes & Meals Plan. It's available to buy on Amazon.co.uk or Amazon.com.

#ShakeUpYourWakeUp with Gluten-Free Deliciousness for Breakfast Week

When you think about a great breakfast or brunch, do you imagine:
healthy, vibrant and energising juices or smoothiescrisp and crunchy, quick and easy granola on a busy weekdaycreamy, savory eggs, cooked just the way you like themlight-as-feather, melt-in-your-mouth pancakes and syrup for a weekend brunchcomforting, delicious, piping-hot baked beans after a brisk Sunday morning walk?What about healthy, vibrant and energising breakfasts such as:
juices and smoothies breakfast fruits, or delicious breakfast salad that also gets you your first portion of leafy green veg before the morning coffee break?However, do you think that enjoying most these mouth-watering breakfast dishes is a distant memory when on a gluten-free diet?  Think again!

Gluten-Free Apple & Fig Breakfast CrumbleGluten-Free Apple & Fig Breakfast Crumble
This filling and warming breakfast dish is Dairy-Free, Yeast-Free and suitable for Vegetarians and Vegans.






Gluten-Free Toasted Quinoa & Autumn Fruits Breakfast SaladGluten-Free Toasted Quinoa &
Autumn Fruits Breakfast Salad
Perhaps salad for breakfast just sounds wrong to you but I would urge you to give it a try, especially if you love sweet and savoury taste combos. The toasted quinoa in this dish adds a really nutty twist without the nuts, so this super healthy breakfast is also Nut-Free, Dairy-Free, Oat-Free, Yeast-Free and suitable for Vegetarians and Vegans.

Gluten-Free Spiced Pumpkin,
Apple & Walnut GranolaCrisp, crunchy, satisfying homemade granola is the perfect make-ahead breakfast staple for busy weekday mornings and this vibrant Gluten-Free Spiced Pumpkin, Apple & Walnut Granola version is also Dairy-Free, Yeast-Free and suitable for Vegetarians and Vegans



Gluten-Free Cinnamon Apple Pie PancakesThe delicious aromas of these Gluten-Free Cinnamon Apple Pie Pancakes fill your home with promise of a special and social brunch feast on a leisurely weekend or holiday morning, and these pancakes are also Nut-Free, Oat-Free, Yeast-Free and suitable for Vegetarians


Gluten-Free, Low carb Coddled Eggs
with Roasted Asparagus & Parma Ham “Soldiers”Looking for a low carb, high protein way to start the day – then tuck into these Coddled Eggs with Roasted Asparagus & Parma Ham “Soldiers”. 

You'll find all the recipe inspiration you need in my breakfast recipe cookbook: Gluten Free & Wheat Free Brunch & Breakfasts Recipes Cookbook, available as a paperback or ebook on Amazon

#ShakeUpYourWakeUp with Gluten-Free Deliciousness for Breakfast Week (25th-31 January)

When you think about a great breakfast or brunch, do you imagine:

healthy, vibrant and energising juices or smoothiescrisp and crunchy, quick and easy granola on a busy weekdaycreamy, savory eggs, cooked just the way you like themlight-as-feather, melt-in-your-mouth pancakes and syrup for a weekend brunchcomforting, delicious, piping-hot baked beans after a brisk Sunday morning walk?
What about healthy, vibrant and energising breakfasts such as:

juices and smoothies breakfast fruits, or delicious breakfast salad that also gets you your first portion of leafy green veg before the morning coffee break?
However, do you think that enjoying most these mouth-watering breakfast dishes is a distant memory when on a gluten-free diet?  Think again!

So here’s some yummy, scrummy Gluten-Free Breakfast Week Ideas to #ShakeUpYourWakeUp
Gluten-Free Apple & Fig Breakfast CrumbleGluten-Free Apple & Fig Breakfast Crumble
This filling and warming breakfast dish is Dairy-Free, Yeast-Free and suitable for Vegetarians and Vegans.






Gluten-Free Toasted Quinoa & Autumn Fruits Breakfast SaladGluten-Free Toasted Quinoa &
Autumn Fruits Breakfast Salad
Perhaps salad for breakfast just sounds wrong to you but I would urge you to give it a try, especially if you love sweet and savoury taste combos. The toasted quinoa in this dish adds a really nutty twist without the nuts, so this super healthy breakfast is also Nut-Free, Dairy-Free, Oat-Free, Yeast-Free and suitable for Vegetarians and Vegans.

Gluten-Free Spiced Pumpkin,
Apple & Walnut GranolaCrisp, crunchy, satisfying homemade granola is the perfect make-ahead breakfast staple for busy weekday mornings and this vibrant Gluten-Free Spiced Pumpkin, Apple & Walnut Granola version is also Dairy-Free, Yeast-Free and suitable for Vegetarians and Vegans


Gluten-Free Cinnamon Apple Pie PancakesThe delicious aromas of these Gluten-Free Cinnamon Apple Pie Pancakes fill your home with promise of a special and social brunch feast on a leisurely weekend or holiday morning, and these pancakes are also Nut-Free, Oat-Free, Yeast-Free and suitable for Vegetarians and Vegans

Gluten-Free, Low carb Coddled Eggs
with Roasted Asparagus & Parma Ham “Soldiers”Looking for a low carb, high protein way to start the day – then tuck into these Coddled Eggs with Roasted Asparagus & Parma Ham “Soldiers”. 

You'll find all the recipe inspiration you need in my breakfast recipe cookbook: Gluten Free & Wheat Free Brunch & Breakfasts Recipes Cookbook, available to buy on Amazon.co.uk or Amazon.com.

What Does To Mince Mean In Cooking?

What does 'to mince' mean in cooking?The no 1 question that I am asked with regards to cooking instructions is "What does 'to mince' mean in cooking"?  This term refers to finely chopping any ingredient but is most frequently used to describe how to finely chop garlic, onions and/or shallots and herbs for a recipe. 
If you take a look at the photograph below, you will see that the shallot and garlic on the left are roughly chopped or diced, whereas the same ingredients on the right have been finely chopped or minced.
Roughly chopped vs finely minced shallot and garlic4 Easy Steps to Mince Garlic, Onions, Shallots and HerbsIf you’re not a professional chef with excellent knife skills, how do you achieve this result? There are just 4 easy steps to go from your raw ingredient through to finely minced and ready for your recipe.
4 Easy Steps to mince garlic, onions, shallots and herbsStep 1 – for onions, shallots and garlic, trim off the top and bottom, and remove the outer peel.
Step 2 – onions, shallots and garlic, cut in half lengthwise. With garlic cloves, also remove the inner sprout (called the germ) as this is bitter and not pleasant to eat.  
Step 3 – keeping the vegetable half together, slice repeatedly down the length creating thin slices.  For herbs, bunch them together to create a more solid mass, and slice thinly.
Step 4 – finally, slice across the vegetable in thin slices, creating very small dice. For the herbs, slice again across the herbs, keep slicing until the herbs are finely chopped.

New Year, New You? Save £££s whilst you lose lbs!

Is today the day you're starting on your new resolution to lose weight? Perhaps you've been out to the supermarket and stocked up on lots of delicious, healthy fruits, vegetables and lean meat and fish? Healthy intentions are great but do you struggle with inspiration on cooking healthy meals that are also delicious and filling? Fortunately, my range of Diet Cookbooks solve that dilemma. Filled with tried and tested, low-calorie, low-fat recipes, these cookbooks take all the hard work out of what to cook for healthy, calorie-counted breakfasts, lunches and dinners. What's even better, for this week only, two of my best-selling diet recipe cookbooks are on sale at just 99c/99p!


Two Day 5:2 Diet Plan Individual Cottage Pie 250 cals This Individual Cottage Pie is only 250 calories and is sutiable for vegtarians too. Find this Two Day 5:2 Diet Plan Recipe plus over 40 more in Milly White’s 5:2 Diet & Recipe Cookbook - Two Day Fast Diet Book. The Two-Day 5:2 Diet Plan is an extremely popular way to both lose weight and improve your overall health. On the Two-Day 5:2 Diet Plan you simply "fast" or rather, diet strictly for 2 days per week. For the remaining 5 days, you eat healthily but normally, with no calorie counting on those days! This makes this diet:
Simple Convenient Easy to follow.    Low-Fat BBQ Chicken Sliders with Fruity Slaw 454 cals Time and again, studies have linked the Mediterranean Diet with numerous health benefits including lower cholesterol, better heart health and even longer life!   The Easy Low-Fat & Low-Cholesterol Mediterranean Diet Cookbook  is for anyone who wants to follow a nutritious, delicious and low-fat Mediterranean Diet Plan, whether they also want to lose weight or not.  This book focuses on healthy make-overs of favourite recipes, so you can enjoy the benefits of eating for optimum health without missing out on the foods you love, such as BBQ Chicken Sliders with Fruity Slaw (only 454 cals, 7g total fat, 3g saturated fat). This cookbook features over 100 Heart-Healthy Recipes using healthy, natural, wholesome, delicious ingredients.
Available from Amazon, these cookbooks are on offer for one week only at 99c/99p.