Study Shows Eating a Mediterranean Diet Keeps You Genetically Young!

Fruits, vegetables, nuts and olive oil are
key ingredients in the  Mediterranean Diet

Let’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 Telomores

Unless 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 Cookbook

What is the Mediterranean Diet?

Compared to the diets of northern Europe and America, traditionally people in the Mediterranean eat more:

• fruit and vegetables
• wholegrain breads and cereals, 
• pulses (peas, beans and lentils)
• nuts and seeds 
• fish, both white and oily varieties

and less:

• high saturated fat dairy 
• red meat

They 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 healthy
• seafood and oily fish, a good source of omega 3 fatty acids
• a 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 acid
• high 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 Two
• Satisfying Recipes for Family Meals, Kids and even Entertaining 
• Recipes and Options for Vegetarian Cooking
• Recipes 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 Boule Bread

What about starting the day with a crusty slice or two of Gluten-Free Crusty French Boule Bread?

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

Gluten-Free Chicken, Leek & Mushroom Pie

For 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 such as gluten-free flour mix 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.

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

Mediterranean Baked Mushrooms 217 calories

Cooking 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 Diet

Doctors 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 Diet

What is the Mediterranean Diet?

Compared to the diets of northern Europe and America, traditionally people in the Mediterranean eat more:

• fruit and vegetables
• wholegrain breads and cereals, 
• pulses (peas, beans and lentils)
• nuts and seeds 
• fish, both white and oily varieties

and less:

• high saturated fat dairy 
• red meat

They 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 healthy
• seafood and oily fish, a good source of omega 3 fatty acids
• a 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 acid
• high 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 Two
• Satisfying Recipes for Family Meals, Kids and even Entertaining 
• Recipes and Options for Vegetarian Cooking
• Recipes 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 Bites

Do 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 Favourites
• Quick & 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 cals

With 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 cals
• Spiced 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 Granola

What 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 Stew

For 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 Boule

Celiac/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 Sensitivity

In 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 Cake

Choosing to Eat Gluten-Free

Surveys 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 recipes
• light, airy celebration cakes
• crusty, golden, tasty breads and buns
• luscious, 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 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 Recipe
• Breads, 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-overs
• Cakes, Cupcakes & Bakes including Dairy-Free Walnut & Banana Tea Loaf, Chocolate Ganache Celebration Cake and Cranberry & Orange Scones
• Puddings & 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-Free
• Vegetarian
• Vegan 
• 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. 

Fantastic 99c/99p Offer on The 5:2 Diet Easy Slow-Cooker Recipe Cookbook - One Week Only!

The clocks change this weekend and with that comes leaving work in the dark and cold.  Are you on the 5:2 Diet but want to come home to a pipping-hot, ready-to-serve, delicious dinner that is well within your Fast-Day calories allowance? What about Beef in Guinness Stew, satisfying filling and only 298 cals!  Find this 5:2 Diet Recipe plus over 30 more in Milly White’s 5:2 Diet Easy Slow-Cooker Recipe Cookbook The Best Make-Ahead Meals.  What's even better, for this week only, it's only sale at just 99c/99p!   

The 5:2 Diet Easy Slow-Cooker Recipe 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. You will be able to enjoy over 30 fresh, tasty, Complete Meal Calorie-Counted Recipes, all under 300 calories, including: 

• Slow-Cooker Breakfast Fruit Compote 100 cals 
• Autumn Harvest Festival Soup 100 cals 
• Cauliflower & Stilton Soup 140 cals 
• Slow Cooker Meatballs with Cauliflower "Cous Cous" 200 cals 
• Slow Cooker Pork & Pepper Chilli Pot 296 cals 

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 Easy Slow-Cooker Recipe Cookbook The Best Make-Ahead Meals is available from Amazon and is on offer for one week only at 99c/99p.

To de-thread or not de-thread (celery) - that is the question!

'Tis Nobler in my mind to de-thread!

Celery is a wonderful ingredient, it helps add a depth of flavour to savory dishes as well as crunch and texture to salads. However, I sometimes find people saying that they are not keen on celery and when you probe a little deeper, it's the threads that they don't like.
De-threading celery may seem to be a faff, but all you need is a vegetable peeler!  Peel the outer ribs of celery as though you were peeling a carrot and in a few seconds, you will have de-threaded celery.
Why bother?  Well, de-threaded celery makes smoother soups, improves the textures of stews and casseroles and makes salads crunchier.  Do give it a try the next time you cook with celery and see if it's a minute or less of time well invested!

Support HEARTUK's National Cholesterol Month with Healthy Heart Granola Recipe

Today see’s the launch of HEARTUK’s first National Cholesterol Month, and with it their Great Cholesterol Challenge.  HEARTUK – the Cholesterol Charity want you to treat your heart by pledging to adopt a new healthy habit, and raise funds for HEART UK at the same time!  They’ve made it super easy to get involved, there are lots more details here.

There are all sorts of healthy habits that you can adopt and they don’t have to be hard.  Here’s a really simple one from me – why not swap your regular morning breakfast to my own Healthy Heart Granola, packed full of cholesterol-lowering superfoods?  It's Suitable for Vegetarians, Gluten Free, Dairy Free and Suitable for Vegans (if using maple syrup instead of honey). At only 184 Cals with just 6.3g Total Fat and 0.7g Saturated Fat Per Serving, it makes a delicious and healthy start to the day.  Here’s the recipe, which makes 31 servings - enough for breakfast daily during October's National Cholesterol Month:

Healthy Heart Granola

Ingredients

• 10ml (2 tbsp) Rapeseed Oil (Canola Oil)
• 75ml (5 tbsp) Honey or Maple Syrup
• 150ml (½ Cup +2 tbsp) Apple Juice
• 450g (5 Cups) Quick Cook Rolled Oats
• 110g (1 Cup) Wheat Flakes
• 115g (1 Cup) Barley Flakes
• 75g (¾  Cup) Rye Flakes
• 35g (¼  Cup) Pumpkin Seeds
• 35g (¼  Cup) Sunflower Seeds
• 35g (3 ½ tbsp) Golden Linseeds
• 60g (½ Cup) Dried Blueberries
• 60g (½ Cup) Dried Cranberries
• 70g (½ Cup) Raisins
• 50g (½ Cup) Walnut Halves
• 50g (½ Cup) Blanched Hazelnuts
• 50g (2/3 Cup) Flaked Almonds

Directions (Ready In: 1hr 15 mins + cooling time)
Preheat the oven to 140C fan, 300F, Gas Mark 4. Line two baking sheets with parchment.

Chop the nuts into bite size pieces. In a large bowl, mix together all the dry ingredients. Mix the oil, honey and apple juice in a jug and pour over the dry mix. Stir well to ensure that all the ingredients are wet. Spread onto two large baking sheets lined with baking parchment and place into the oven. Bake for a total of 45-60 mins, checking every 15mins and turning it over. The granola is ready when it is all toasted and dry.

Remove from oven and allow to cool completely. Store in a sealed container. Makes 31 servings and will keep for 3 months in a sealed container or in the freezer.
Serve 1 portion (40g or 1/3 cup) with 60mls (¼ Cup) of plain Soya Yogurt.

NB: You may be able to purchase a “Muesli Base” from your local health food store, offering a ready mixed combination of oats and wheat, barley and rye flakes (this is not the same as ready prepared Muesli). If so, just substitute those ingredients for 750g (9 1/3 Cups) of “Muesli Base”.