Milly White's Blog, page 59

January Menu of the Month - New Year, New You!

Two-Day 5:2 Diet Plan Diet Day Menu Plan 465 calsIs one of your New Year Resolutions to lose weight? Have you previously started a new diet plan only to end up feeling let down, discouraged and defeated? Are you interested in an effective diet plan that will help you lose weight and improve your health, whilst still allowing you to eat all of the foods that you love?  What about a diet plan when you just need to focus your effort into just two days a week, leaving you relaxed and free to eat well on the remaining five days? Does this sound to good to be true?
The Two-Day 5:2 Diet Plan is an extremely popular way to both lose weight and improve your overall health. It is a plan that is:
easy to understandeasy to adapt to your own lifesytleeasy to stick with.With the Two-Day 5:2 Diet Plan you diet for just two days a week, so January's Menu of the Month comes from my best-selling "The 5:2 Diet & Recipe Cookbook - Two Day Fast Diet Book", which features over 40 recipes, ALL under 300 calories!  It shows you just how much filling and delicious food you can eat, even on only 500 calories!  This menu plan is for a 500 calorie diet day (one of two low calorie diet days per week) and clocks in at just 465 calories for breakfast, lunch and dinner!
Two-Day 5:2 Diet Plan Creamy Peppered Mushrooms on Toast  85 calsWhat about starting a diet day with a hot, cooked breakfast at under 100 calories?  Too good to be true? Not with my Creamy Peppered Mushrooms on Toast at only 85 calories!










Two-Day 5:2 Diet Plan Superfood Soup 89 calsFor lunch, this a generous, satisfying serving of my Superfood Soup can be enjoyed for just 89 cals. Low in calories as well as fat, but full of flavoursome veggies, this super-soup will definitely keep the hunger pangs at bay!










Two-Day 5:2 Diet Plan Mini Turkey Pot Pie 254 calsAnd for dinner, what about this Mini Turkey Pot Pie? Yes, really, pie on your diet day. These delicious and healthy Mini Turkey Pot Pies are just 254 calories each.

All these recipes feature in "The 5:2 Diet & Recipe Cookbook - Two Day Fast Diet Book".
What's more, this ebook is currently on sale on Amazon, at only 99c/99p.  Don't forget you don't need a Kindle to read this ebook, you can download the Kindle app and read it on your PC, iPad or tablet too.

Grapefruit – a forbidden fruit?

A breakfast of pomelo and grapefruit platter accompanied a glass of Seville orange juice would appear to be an extremely healthy way to starting the day. These fruits are a rich source of Vitamin C – one of the great anti-oxidant warriors that help protect our bodies from the damaging effects of free radicals.
All is not as it SeemsHowever, all is not as it seems!  This seemingly healthy breakfast is not so good for you if it affects the way your medicines work.  There is an enzyme present in grapefruit, pomelo, tangeleos and Seville oranges that can interfere with the action of some prescription medicines, as well as a few over-the-counter drugs too.
The Drug Danger from Grapefruit, Pomelo & Seville OrangesThis is a double-pronged jeopardy as with some drugs the interaction with the enzyme increases the absorption of the drug into the bloodstream, leading to potential overdose, whereas for other drugs if can block absorption, increasing the risk of liver
damage and kidney failure. What’s more, this risk occurs not just if you consume these foods when taking your medication, but also if you eat them either a few hours before or after.
What Should You Do?Current advice is not to combine these specific foods or their juices if you are on certain types of:

statin drugsblood-pressure drugsCrohn's disease drugscancer treatment drugsorgan transplant rejectionanti-anxiety drugsanti-arrhythmia drugsantihistamines
However, the above list is not exhaustive and it also varies dependent upon the exact drug. Therefore, as always, the best advice is to ask your pharmacist or other health care professional about your specific drug(s) and whether they are affected.

You can also find further information from these reputable sources:
UK - NHS Choices
US - FDA Resources for You
Some Good News if You’re Like Paddington BearIf, like Paddington Bear, you are partial to some delicious Seville marmalade, then don’t despair! It is believed that the high-heat processes involved in making marmalade destroys the enzymes that affect medicines.
Healthy Breakfast Ideas If you are looking for inspiration for really healthy breakfast ideas, then why not take a look at my Brunches & Breakfasts Gluten Free Wheat Free Recipes Cookbook? In it you will find over 30 healthy breakfast ideas such as:

Brunch Classics including Cinnamon Apple Pie Pancakes, Breakfast Corn Fritters, Slow-Cooked Baked Beans on Toast Breakfast Fruits including Apple & Fig Breakfast Crumble, Apricot, Peach & Honey Parfaits, Roasted Rhubarb with Honey Greek Yogurt Juices & Smoothies including Dairy-Free Vegan Maple Cinnamon Smoothie, Zingy Apple, Carrot & Ginger Juice, Dairy-Free Coconut, Pear & Spinach Smoothie Gluten-Free Granolas & Mueslis including Really Fruity & Nutty Honey Granola, Chocolate, Cherry & Hazelnut Granola, Walnut, Apple & Cinnamon Muesli Breakfast Eggs including Coddled Eggs with Roasted Asparagus & Parma Ham "Soldiers", Easy Eggs Benedict, Red Pepper & Cottage Cheese Frittatas Available to download from Amazon.com here or Amazon.co.uk here.

Study Shows Eating a Mediterranean Diet Keeps You Genetically Young!

Fruits, vegetables, nuts and olive oil are
key ingredients in the  Mediterranean DietLet’s take a quick look at the latest study reinforcing the health benefits that are associated with following a Mediterranean Diet. In a report by Harvard and Boston based scientists published today in the British Medical Journal ( BMJ 2014;349:g6674 ) found that nurses that adhered to a diet rich in the foods from a Mediterranean Diet were found to have longer telomeres.
Longer TelomoresUnless you are a scientist, you've probably never heard the term telomere before. In layman’s terms, telomeres are structures of repeating sequences in our DNA and they help protect our DNA as we age.  A loss of telomeres may underlie many chronic diseases.  Therefore, having healthy levels of telomeres (which is measured by their length) is important for maintaining good health.

The scientists involved in the study suspected that the well known antioxidant and anti-inflammatory effects gained from regularly eating the fruits, vegetables and nuts (key foods in the Mediterranean diet) would have a positive effect on telomere length and therefore help protect our DNA as we age. Their study of nearly 5,000 nurses over more than a decade supported this hypothesis.  You can read more about this BMJ study here.
Fragrant Chickpea, Pumpkin & Coconut Stew
Recipe from Milly White's Mediterranean Diet CookbookWhat is the Mediterranean Diet?Compared to the diets of northern Europe and America, traditionally people in the Mediterranean eat more:fruit and vegetableswholegrain breads and cereals, pulses (peas, beans and lentils)nuts and seeds fish, both white and oily varietiesand less:
high saturated fat dairy red meatThey also enjoy moderate alcohol consumption and are exposed to higher levels of sunshine, which along with the oily fish in their diets, results in healthy levels of vitamin D.Is the Mediterranean Diet a Low Fat Diet?This may come as a surprise, but the Mediterranean Diet is not a low fat diet per se! However, critically, it is a diet that is a low saturated fat diet, as much less of the fat comes from saturated sources like butter, fatty meats, pastry or dairy fat.The Mediterranean Diet is a healthy diet as it contains superfoods such as:olive oil and nuts which are rich in monounsaturated fats that are heart healthyseafood and oily fish, a good source of omega 3 fatty acidsa wide variety of wholegrain cereals, fruit, vegetables and nuts, rich in potassium, antioxidants including vitamins E and C, carotenoids and flavonoids, and B vitamins including folic acidhigh levels of soluble fibre from wholegrain cereals, vegetables, fruit, beans and peas  However, people often find it hard to translate following the Mediterranean Diet into everyday eating and meals. Milly White’s Easy Low Fat and Low Cholesterol Recipe Mediterranean Diet Cookbook helps with this dilemma, providing: Over 100 Easy Mediterranean Diet Recipes Full Meal Plans for Weight Loss Diets or Weight Maintenance Health Eating Everyday Recipes for One or TwoSatisfying Recipes for Family Meals, Kids and even Entertaining Recipes and Options for Vegetarian CookingRecipes that use healthy, natural, wholesome, delicious foods Recipes that are low in saturated fat and salt but incredibly high in flavour and taste.Now available as a paperback book or as an ebook, you can find this 5-star rated cookbook on Amazon.com here or Amazon.co.uk here.

Menu of the Month December - Gluten Free And Fabulous!

Did you know that surveys have shown that up to 1 in 3 adults are interested in following a Gluten-Free Diet and that interest is growing? Whether you need to follow a gluten-free, wheat-free diet for medical reasons or just because it's something you prefer, it is now possible to enjoy delicious tasting and fabulously light, crisp and airy gluten-free delights.  
Gluten-Free Crusty French BouleWhat about starting the day with a crusty slice or two of Gluten-Free Crusty French Boule?

This recipe can be found in my Gluten Free Wheat Free Easy Baking, Bread & Meals Recipes Cookbook.






Gluten-Free Chicken, Leek & Mushroom PieFor dinner, what about a family-style Chicken, Leek & Mushroom Pie? If you think gluten-free pastry is dense, heavy and flavourless, think again! A succulent chicken, leek and mushroom filling is topped with crisp, flaky and oh-so-tasty shortcrust pastry that just melts in the mouth! 
You will also find this recipe in my Gluten Free Wheat Free Easy Baking, Bread & Meals Recipes Cookbook.


Gluten-Free Choc & Nut Choux Buns
And to finish, what about these light-as-air Choc & Nut Choux Buns? A decadent treat, crisp, pillowy choux buns filled with whipped cream and covered in chocolate sauce! You can find this and 50 more gluten-free delights in my newly published Gluten Free Wheat Free Easy Baking, Bread & Meals Recipes Cookbook. This cookbook uses readily available ingredients combined with a few tips and tricks that help guarantee perfect results. What's more, for a limited period, this book is currently on promotion on Amazon at only 99c/99p!  Don't worry if you don't have a Kindle Ereader, just download the Kindle Reader App to be able to view and read Kindle books on your tablet, smartphone, or computer.

Cooking for One with the 5:2 Diet Low Calorie Easy Meals For One Cookbook

Mediterranean Baked Mushrooms 217 caloriesCooking for one on the 5:2 Diet might seem like a thankless task, preparing food from scratch for just one person can seem like a lot of work and effort! What's more, 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? For example, just how do you use a ¼ or ½ of a whole egg? Fortunately, the 5:2 Diet Low Calorie Easy Meals For One Cookbook solves that dilemma. The single serving calorie-counted recipes in this book make it so easy to enjoy delicious, perfectly portioned meals, for breakfast, lunch or dinner.  These Mediterranean Baked Mushrooms at only 217 calories and ready to eat in 30 minutes.   Find this 5:2 Diet Recipe plus over 30 more in Milly White’s 5:2 Diet Low Calorie Easy Meals For One Cookbook.   The  5:2 Diet Low Calorie Easy Meals For One Cookbook  makes eating on your fast-day: 
Healthy Easy Convenient Foolproof This easy-to-use cookbook takes the hard work out of eating well 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 calories One 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  5:2 Diet Low Calorie Easy Meals For One Cookbook  is available from Amazon.

Fantastic 99c/99p Offer on the 5:2 Diet Low Calorie Easy Meals For One Cookbook - One Week Only!

Mediterranean Baked Mushrooms 217 caloriesCooking for one on the 5:2 Diet might seem like a thankless task, preparing food from scratch for just one person can seem like a lot of work and effort! What's more, 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? For example, just how do you use a ¼ or ½ of a whole egg? Fortunately, the 5:2 Diet Low Calorie Easy Meals For One Cookbook solves that dilemma. The single serving calorie-counted recipes in this book make it so easy to enjoy delicious, perfectly portioned meals, for breakfast, lunch or dinner.  These Mediterranean Baked Mushrooms at only 217 calories and ready to eat in 30 minutes.   Find this 5:2 Diet Recipe plus over 30 more in Milly White’s 5:2 Diet Low Calorie Easy Meals For One Cookbook.  What's even better, for this week only, it's only sale at just 99c/99p!    The  5:2 Diet Low Calorie Easy Meals For One Cookbook  makes eating on your fast-day: 
Healthy Easy Convenient Foolproof This easy-to-use cookbook takes the hard work out of eating well 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 calories One 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  5:2 Diet Low Calorie Easy Meals For One Cookbook  is available from Amazon and is on offer for one week only at 99c/99p.

Doctors back the Mediterranean Diet as a sure way to improve health

Baked Falafels on the Mediterranean DietDoctors writing an editorial in November’s issue of the Postgraduate Medical Journal have argued that the “obesity epidemic and its associated adverse health consequences is one of today's important public health challenges”. They reason that we often make  decisions on the food we buy and eat are on auto-pilot, but that if we regularly followed the principles of the Mediterranean Diet, it would be a sure way to improve health. Research has shown that people eat the traditional diet of the Mediterranean region appear to have lower rates heart disease and diabetes compared to that generally found in northern Europe and America.  Pepper & Bean Chilli Pot on the Mediterranean DietWhat is the Mediterranean Diet?Compared to the diets of northern Europe and America, traditionally people in the Mediterranean eat more:fruit and vegetableswholegrain breads and cereals, pulses (peas, beans and lentils)nuts and seeds fish, both white and oily varietiesand less:
high saturated fat dairy red meatThey also enjoy moderate alcohol consumption and are exposed to higher levels of sunshine, which along with the oily fish in their diets, results in healthy levels of vitamin D.Is the Mediterranean Diet a Low Fat Diet?This may come as a surprise, but the Mediterranean Diet is not a low fat diet per se! However, critically, it is a diet that is a low saturated fat diet, as much less of the fat comes from saturated sources like butter, fatty meats, pastry or dairy fat.The Mediterranean Diet is a healthy diet as it contains superfoods such as:olive oil and nuts which are rich in monounsaturated fats that are heart healthyseafood and oily fish, a good source of omega 3 fatty acidsa wide variety of wholegrain cereals, fruit, vegetables and nuts, rich in potassium, antioxidants including vitamins E and C, carotenoids and flavonoids, and B vitamins including folic acidhigh levels of soluble fibre from wholegrain cereals, vegetables, fruit, beans and peas  However, as the editorial in the Postgraduate Medical Journal pointed out, people often find it hard to translate following the Mediterranean Diet into everyday eating and meals. Milly White’s Easy Low Fat and Low Cholesterol Recipe Mediterranean Diet Cookbook helps with this dilemma, providing: Over 100 Easy Mediterranean Diet Recipes Full Meal Plans for Weight Loss Diets or Weight Maintenance Health Eating Everyday Recipes for One or TwoSatisfying Recipes for Family Meals, Kids and even Entertaining Recipes and Options for Vegetarian CookingRecipes that use healthy, natural, wholesome, delicious foods Recipes that are low in saturated fat and salt but incredibly high in flavour and taste.

Fantastic 99c/99p Offer on Easy Low Calorie & Low Fat Desserts, Cakes & Bakes Diet Recipe Cookbook - One Week Only!

Low Fat Low Calorie Not-So-Chunky
Monkey Brownie BitesDo you crave a decadent, delicious dessert or scrumptious, savoury bake but think they are “off-limits” as part of either a diet or healthy-eating regime? What about tucking into one of 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?

This is one of my most popular recipes from my 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. What's even better, for this week only, it's on sale on Amazon for just 99c/99p!    All the recipes are made from natural ingredients and do not use artificial sweeteners. Whether you want:

Healthier Make-overs of Family FavouritesQuick & Easy weekday recipes ready in 30 minutes or sooner, or Perfectly Portioned Puddings for 1 or 2, or Indulgent Sweet Treats that will help keep evening snacking at bay, or Healthier Cookies and Bakes to share with friends and colleagues or Elegant Parfaits and Trifles perfect for Entertaining 
with each recipe showing the per-serving value for calories, total fat and saturated fat, you will find them all in my Easy Low Calorie & Low Fat Desserts, Cakes & Bakes Diet Recipe Cookbook.
Spiced Plum & Honey Parfaits - 144 calsWith this book you will be able to enjoy delicious recipes such as: 

Lemon Vanilla Poached Pears - 122 cals Maple Apple & Blackberry Crisps - 188 cals Tiramisu - 199 cals English Raspberry Trifle - 200 calsSpiced Carrot Flatbreads - 150 cals Pumpkin Spice Glazed Scones - 147 cals Mini Cinnamon Doughnuts - 122 cals 
There are plenty of photographs to inspire you, handy tips on kitchen equipment to and over 40 delicious and not-so-sinful recipes that satisfy
The  Easy Low Calorie & Low Fat Desserts, Cakes & Bakes Diet Recipe Cookbook is available from Amazon and is on offer for one week only at 99c/99p.

Menu of the Month - November (Hint - it's Pumpkin-tastic!)

Now that Halloween is over, are you wondering what to do with all those carved pumpkins?  I love cooking with pumpkins as an ingredient and this month Menu of the Month features this beautiful seasonal vegetable, so let's take a look at my ideas for pumpkins!
Gluten Free Spiced Pumpkin, Apple & Walnut GranolaWhat about starting the day with a deliciously different bowl of Spiced Pumpkin, Apple & Walnut Granola?

This recipe can be found in my Brunches & Breakfasts Gluten Free Wheat Free Recipes Cookbook.









Vegan Fragrant Chickpea & Pumpkin StewFor dinner, this a generous, satisfying serving of my heart-healthy Fragrant Chickpea & Pumpkin Stew can be enjoyed for just 301 cals, 7g Total Fat and only 4g of Saturated Fat per portion. Low in salt as well as fat, with subtle but flavoursome spices, it's dairy-free and also suitable for both Vegans and Vegetarians.
Find this recipe in my Easy Low Fat & Low Cholesterol Mediterranean Diet Recipe Cookbook.
Gluten Free Dairy Free Coconut Pumpkin Meringue Pots


And to finish, what about these Coconut Pumpkin Meringue Pots? They are diary-free, gluten-free, yeast-free and sutiable for vegetarians - so not-so-naughty but very, very nice! You can find 50 more gluten-free delights in my newly published Gluten Free Wheat Free Easy Baking, Bread & Meals Recipes Cookbook.

New Release - Gluten Free, Wheat Free, Easy Baking, Bread & Meals Recipes Cookbook

There are a number of reasons why you may want to cook Gluten-Free. These can range from having a medically-diagnosed autoimmune disease through to gluten sensitivity or making a personal, lifestyle choice.
Gluten Free Crusty French BouleCeliac/Coeliac Disease and Dermatitis Herpetiformis Are both autoimmune diseases whereby eating gluten causes damage to the lining of the gut  (Celiac/Coeliac Disease ) or causes a rash with red, raised patches and/or blisters, most commonly found on knees, elbows, shoulders, bottom and face (Dermatitis Herpetiformis). If you or a family member has been diagnosed with Celiac Disease (as it is called in the US) or Coeliac Disease (as it is called in the UK) or Dermatitis Herpetiformis, you will already know that these are life-long, gluten-triggered autoimmune diseases. The charity, Coeliac UK, estimates that Celiac/Coeliac Disease affects 1 in 100 people, although only 1 in 4 sufferers have had the condition diagnosed, and that 1 in 10,000 suffers from Dermatitis Herpetiformis. In America, over 3m people have been diagnosed with Celiac Disease. These are life-long conditions caused by a reaction to the gluten, which is a protein found in wheat, barley and rye. Anyone who is diagnosed with either of these conditions will need to follow a gluten-free diet for the rest of their lives. Celiac/Coeliac Disease does run in families, which unfortunately means that if an immediate blood relative (mother, father, brother, sister) suffers from the disease, then the chances of also having it yourself increase tenfold to 1 in 10. This disease can develop at any age, even in someone who has previously been able to eat gluten without an issue.
Gluten SensitivityIn addition to the two autoimmune diseases described above, there is growing evidence of non-coeliac gluten sensitivity. This is when someone experiences symptoms similar to Celiac/Coeliac Disease, but there are no associated antibodies and no damage to the lining of the gut. Currently this is much harder to diagnose. However, it is established medical advice that anyone experiencing these symptoms seeks proper medical diagnosis and is tested for Celiac/Coeliac Disease, before eliminating gluten from their diet.
Gluten Free Victoria Sponge CakeChoosing to Eat Gluten-FreeSurveys have shown that up to 1 in 3 adults are interested in following a Gluten-Free diet and that interest is growing. In fact, one survey found that 3 out of 4 people who follow a Gluten-Free Diet do so for reasons other than a diagnosed medical condition. Lots of people believe that a Gluten-Free Diet promotes general digestive health and that it reduces toxins in the body.However, do you think that gluten free baking and meals can't possibly taste fantastic?  Does the idea of wheat free bread and pastry conjure up images of heavy and unpalatable food? Do you think that eating gluten and wheat free meant turning your back on all your most-loved recipes? Milly White’s Gluten Free Wheat Free Easy Baking, Bread & Meals Recipes Cookbook will change all that and make you think again!Gluten Free Wheat Free Easy Baking, Bread & Meals 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 dessertsUsing 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 savored. With Milly’s tried and tested recipes, you will find over 50 wheat-free & gluten-free baking, bread and meal ideas such as:Classic Pastry Recipes including Choc & Nut Choux Buns using the Sweet Choux Pastry Recipe, Slow Cooker Steak & Kidney Pudding made from the Dairy-Free Suet Pastry Recipe and Family Chicken, Leek & Mushroom Pie using the Shortcrust Pastry RecipeBreads, Pizzas, & Batters including Welsh Rarebit made from the Crusty French Boule Recipe, Mediterranean Pizzas using the Pizza Dough and perfectly crisp and puffy Yorkshire Puddings/Pop-oversCakes, Cupcakes & Bakes including Dairy-Free Walnut & Banana Tea Loaf, Chocolate Ganache Celebration Cake and Cranberry & Orange SconesPuddings & Desserts including Sticky Date & Pecan Puddings with Butterscotch Sauce, Dairy-Free Cinnamon Pear Parfaits and English Raspberry Trifle.Each recipe is completely gluten-free and there are lots of recipes that are also:Dairy-Free Oat-Free Nut-FreeVegetarianVegan Yeast-Free.My recipes are easy-to-follow and simple-to-make. What’s more, they are all so delicious and nutritious; you can serve them to the whole family, even those who would normally eat gluten.  This inspiring and exciting recipe collection will become an essential part of your gluten-free kitchen.