Kick start your day with some inspiring Hovis wholemeal recipes

It’s often said breakfast is the most important meal of the day and quite rightly so. It’s called breakfast as you’re literally braking the fast from the night before, yet too often it gets ignored or skipped because we’re too busy. And besides, looking at the same bowl of cereal you have eaten for the past week can often seem unappealing.

Fortunately for you there is a healthy, nutritious and filling alternative to make breakfast more enjoyable – wholemeal bread. High in fibre, it helps you keep fuller for longer and it’s also great for the heart. Low in fat and sugar, two slices also provide you with 100% of your recommended daily intake of wholegrain.

We have five tasty recipes you can make for the week so say goodbye to the jam as nutritionist Lindsey Ormond shows you how to enjoy such delights as eggs and mushrooms on toast to a fruity sandwich. And there are so many options you can add that are both healthy and will take you all the way through to lunch without snacking. Try the Hovis wholemeal Breakfast Week and see what a difference it makes!

Click here to the video to view some healthy and filling breakfast ideas:

Loaves, fishes and more can inspire the nation’s romantics

For couples planning a cosy night in this Valentine’s Day – Loaves, fishes and more – the charity cookbook devised by insurer Congregational & General, will feed their inspiration for romantic dishes with ‘feel good’ ingredients.

Including recipes from celebrity chef Kevin Woodford, the 128-page book will give sweethearts some bright ideas for recipes and treats – particularly in the ‘Divine Desserts’ section – and will make this Valentine’s one to remember.

Whether your food for true love is strawberries dipped in dark chocolate (Taste of Heaven), or you like the sound of sweet basil sprinkled on your favourite pasta (Ragu Cavaliere), then you can cook up a treat to impress the love of your life.

With a number of the recipes containing delicious ‘feel good’ ingredients such as; dark chocolate, chilli, pine nuts, sweet basil, strawberries and bananas, there is plenty to choose from for the perfect Valentine’s dish to make your partner feel great.

Consider following recipes that include ingredients like:

Dark chocolate – contains theobromine, which is a stimulant and helps the body produce serotonin to make you feel good.

Sweet Basil – has a fantastic aroma and contains oils with potent antioxidant, ant-cancer, anti-viral and anti-microbial properties

Chilli –contains capsaicin, a chemical that stimulates nerve endings and increases circulation and is thought to release endorphins, which can provide a natural sense of ‘feeling good’

Bananas – a good source of energy and another food that contains active ingredients to produce the hormone serotonin, which is known to improve your mood.

Pine nuts – contain a high level of oleic acid, which is a monounsaturated fat that helps protect the liver and the heart. They also contain zinc, which improves the functionality of the immune system, digestion and reduces stress levels.

Recommended recipes to try from Loaves, fishes and more:

1. Ragu Cavaliere – contains sweet basil
2. Pepper’s Pesto Pasta – includes pine nuts
3. Salmon fishcakes with chilli – contain chilli
4. Taste of Heaven – contains dark chocolate and strawberries
5. Ginger Biscuits – contain ginger
6. Banana and carrot muffins – contain bananas

Best of all, you can cook with a conscience as each book sold results in a donation to Christian Aid to fund their vital worldwide work for people in need. Retailing at £11.95 per copy, it is available now from high street bookshops including Waterstones, as well as eBay and Amazon.

For more information visit www.loavesfishesandmore.com

A-salt on our health
We think too much salt is bad for our health, but for the life of us we couldn’t tell you why

While the message appears to have got through to us Brits that too much salt is bad for us, we still don’t know why, which means we’re not cutting it down fast enough – and this can leave us at risk of serious health problems.

New research shows more than nine in ten people say eating too much salt can damage your health, a positive sign that events like Salt Awareness Week are working.

But when asked which health conditions were linked to eating too much of the mineral, most Brits had no idea of what effects it has. Although two-thirds are aware that a high salt diet is linked to high blood pressure (69%) only one-third relate salt to stroke, even though high blood pressure is the single most important risk factor for stroke.

Barely a quarter know that it contributes to kidney diseases like renal failure or kidney stones (27%), just one in twenty Brits know that high salt intake can lead to osteoporosis (4%) and stomach cancer (6%), according to research by Consensus Action on Salt and Health (CASH).

The average Brit consumes almost 9g of salt every day, despite the recommended allowance published on the side of most food products clearly reading a limit of 6g. Sticking to these guidelines can reduce the risk of having a stroke or heart attack by a quarter.

About 80% of our salt intake is hidden in everyday foods such as bread, breakfast cereals and meat products (ham, bacon, sausages and burgers), as well as convenience foods (pizzas, ready meals and canned/packet soups) and fast foods and snacks (crisps, salted nuts, popcorn).

Professor Graham MacGregor, Chairman of CASH and Professor of Cardiovascular Medicine comments:

“The evidence linking salt to conditions such as stomach cancer, osteoporosis, kidney disease, obesity and stroke has been building for years and now must not be ignored. We should all reduce our salt intake to the maximum recommended target of 6 grams a day or less if we are to minimise the risk of developing these serious health problems.”

By gradually reducing salt, and trying some of the tips below, you can still have great tasting food without the salt:

Tips for adding flavour in place of salt

* Use balsamic, cider or rice vinegars on salads as an alternative dressing.
* Add fresh ginger, garlic, chilli and spring onions to your cooking to add more flavour
* Marinade fish or meat prior to cooking (ideas below)
* Add red wine when cooking stews or casseroles to enhance the flavour
* Roast carrots and parsnips with cinnamon or mixed spice and a drizzle of honey
* Steam vegetables lightly to retain the colour and taste and add a dash of lemon juice and freshly ground black pepper
* Instead of using stock cubes, make your own gravy or use red wine sauce instead (red wine sauce recipe)
* Use an infused olive oil, e.g. garlic, basil, chilli or rosemary to sauté vegetables or as part of a salad dressing
* Use lemongrass, fresh coriander and a small amount of sesame oil to flavour stir fries instead of soy sauce

Some ideas for marinades…

* Honey, ginger, garlic and olive oil – great for chicken or pork
* Ginger, coriander, lime rind and juice – great for lamb or fish
* Black pepper, chilli and vegetable oil – great for beef
* Paprika, garlic, lemon juice and vegetable oil – great for chicken kebabs
* Chopped fresh dill, olive oil and lemon juice – great for fish

Some ideas for reducing salt
Compare labels and choose the lower salt option
Choose supermarket own brands, which tend to be lower in salt
Add less, or no salt in cooking
Add less, or no salt at the table
Avoid processed foods and eating out, in favour of home cooked meals

For more information visit www.actiononsalt.org.uk

On the 5th January 2010, PizzaExpress introduces lower calorie, lower alcohol wine to its popular ‘Leggera’ (Italian for ‘light’) range, allowing customers to enjoy a pizza and glass of wine for around 600 calories.

Following the success of its Leggera pizzas (each around 500 calories), PizzaExpress has developed Leggera wines, which are lighter and less calorific**, so you can relax and enjoy a glass of wine with your meal, even if you’re counting your calories or watching your alcohol intake.

PizzaExpress is the first restaurant on the high street to develop a wine which is lower in both calories and alcohol while really delivering on taste. Leggera wines contain 25% fewer calories and 25% less sugar than an average wine from its wine list, meaning that a 175ml glass is just 87 calories. The Leggera Pinot Bianco is 9% alcohol and the Leggera Sangiovese is 9.5% ABV. The secret behind their reduced calories and lower alcohol content while still offering a tasty drop lies in the early harvesting of the grapes, while sugar levels are still low. The Leggera Sangiovese is blended with super-ripe Sicilian Merlot to fill out the fruit profile.

Nutritionist Juliette Kellow comments,

“Weight conscious diners who want to control portions and cut calories welcome more choice on the high street. Lower calorie, lower alcohol wine in restaurants allows them to go out for dinner and enjoy a tasty meal and glass of wine without sacrifice.”

Master of Wine Adrian Garforth has been working with PizzaExpress for six years to develop the best wine selection on the high street, introducing new grapes, wine styles and regions to its customers. Predominantly an Italian selection, wines are listed according to style and each with its own tasting note to help guide customers in their choice.

Adrian Garforth, Master of Wine, comments,

“Lower calorie, lower alcohol wines have been an increasingly important discussion point for both the trade and the consumer over the last few months and it’s great to see PizzaExpress take this on board. We’ve worked with their growers to deliver a really great tasting wine and developed a winning concept.”

A glass of Leggera wine is the perfect complement to a Leggera pizza, and, because together they add up to around 600 calories, you can indulge yourself without having to feel guilty.

The wines are available in 370 PizzaExpress restaurants; the bottle price is £16.55 and both wines are also available by the glass (175ml & 250ml).

*This figure is a guideline approximation – as all of our pizzas are made by hand by our pizzaiolos, there is always room for a little variation. The Leggera pizzas contain 30% less calories than the average of our standard pizzas, without compromise to taste

**Leggera wines contain 25% fewer calories and 25% less sugar than an average wine from PizzaExpress’ wine list

Some info about the ingredients:

PizzaExpress

Leggera pizzas are made from the classic PizzaExpress dough and signature tomato sauce, topped with Fior di Latte mozzarella and fresh ingredients. Inspired by a classic fresella from Naples – an Italian bread with a hole at its middle – dough is removed from the centre of the pizza and replaced with a delicious, fresh salad. Each Leggera pizza is around 500 calories and contains less than 5g saturated fat.

There are four pizzas in the Leggera range –

- Contadina – torn chicken breast with spinach, fresh red peppers and creamy fior di latte mozzarella, finished with a splash of Tabasco.

- The Margherita Leggera is topped with fior di latte mozzarella, marinated santos tomatoes and fresh basil.

- The Gustosa, which is Italian for tasty, brings together hand torn prosciutto cotto ham with slices of Portobello mushroom, sweet yellow pepper, fior di latte mozzarella and fresh thyme to give it a bit of a kick. A meaty pizza that’s still light.

- A vegetarian feast, the Vitabella, meaning ‘good life’ in Italian, is topped with asparagus spears, mixed chargrilled vegetables and red and yellow peppers on a base of tomato source and fior di latte mozzarella. It’s super healthy and counts as one of your five a day.

PizzaExpress introduces lower calorie, lower alcohol wine to its popular ‘Leggera’ (Italian for ‘light’) range, allowing customers to enjoy a pizza and glass of wine for around 600 calories.

Following the success of its Leggera pizzas (each around 500 calories), PizzaExpress has developed Leggera wines, which are lighter and less calorific**, so that you can relax and enjoy a glass of wine with your meal, even if you’re counting your calories or watching your alcohol intake.

PizzaExpress is the first restaurant on the high street to develop a wine which is lower in both calories and alcohol while really delivering on taste. Leggera wines contain 25% fewer calories and 25% less sugar than an average wine from its wine list, meaning that a 175ml glass is just 87 calories. The Leggera Pinot Bianco is 9% alcohol and the Leggera Sangiovese is 9.5% ABV. The secret behind their reduced calories and lower alcohol content while still offering a tasty drop lies in the early harvesting of the grapes, while sugar levels are still low. The Leggera Sangiovese is blended with super-ripe Sicilian Merlot to fill out the fruit profile.

Nutritionist Juliette Kellow comments,

“Weight conscious diners who want to control portions and cut calories welcome more choice on the high street. Lower calorie, lower alcohol wine in restaurants allows them to go out for dinner and enjoy a tasty meal and glass of wine without sacrifice.”

Master of Wine Adrian Garforth has been working with PizzaExpress for six years to develop the best wine selection on the high street, introducing new grapes, wine styles and regions to its customers. Predominantly an Italian selection, wines are listed according to style and each with its own tasting note to help guide customers in their choice.

Adrian Garforth, Master of Wine, comments,

“Lower calorie, lower alcohol wines have been an increasingly important discussion point for both the trade and the consumer over the last few months and it’s great to see PizzaExpress take this on board. We’ve worked with their growers to deliver a really great tasting wine and developed a winning concept.”

A glass of Leggera wine is the perfect complement to a Leggera pizza, and, because together they add up to around 600 calories, you can indulge yourself without having to feel guilty.

The wines are available in 370 PizzaExpress restaurants nationwide; the bottle price is £16.55 and both wines are also available by the glass (175ml & 250ml).

Since ancient times, sun-ripened Spanish olives and their oil have been highly valued for their medicinal benefits. Traditionally cured Spanish olives are low in calories, high in antioxidants, minerals and healthy fat and are a great source of fibre, so whether you eat them straight from the bowl or combine them with your evening meal for a deliciously subtle Mediterranean flavour, you can be assured that they are doing you good.

The recommended daily intake is seven olives (or approximately 25g) per day, and with numerous health benefits on offer why not give you health a boost by trying one of the many varieties on Spanish olives available at your local supermarket this January?

Low in calories

Spanish table olives are a tasty alternative to traditional high calorie snack foods such as crisps so are a great alternative if you’re looking to cut down your calorie intake after an indulgent Christmas. 25g of olives contain just 37 kcal, almost four times as little as the 140 kcal contained in 25g of crisps.

Nutritional benefits

Olives promote good health because they contain a high amount of antioxidants and minerals such as polyphenols, calcium and magnesium, all needed for the healthy functioning of our bodies.

Different Spanish olives contain different nutritional qualities, for example, black olives contain less salt and more iron, yet fewer calories than green olives; Manzanilla olives contain more salt and vitamin E; and Hojiblanca olives boast more fibre. However all Spanish olives offer the following:

• Monounsaturated fats – Spanish olives are fruits of the tree known as Olea europaea. Olea is the Latin word for oil, reflecting the olives very high fat content. However, 75% of this is oleic acid, an incredibly healthy omega-9 monounsaturated fatty acid that has been shown to lower blood cholesterol levels and increase HDL (good) cholesterol.

Research has also shown that it is the type of fat consumed that determines the risk of developing conditions such as atherosclerosis (a condition where which an artery wall thickens as the result of a build-up of fatty materials such as cholesterol), colon cancer, arthiritus and asthma. Regions such as the Mediterranean area consume large amounts of olives and olive oil and have a lower risk of developing those conditions.

• Vitamin E – Spanish olives are a good source of vitamin E, known for its antioxidant properties, because they contain mixed tocopherols.

• Fibre – with 100 grams containing 2.6 grams of fibre, Spanish olives are high in fibre and so are easily digested.

Spanish olives are also a good source of calcium, iron, magnesium, phosphorus and iodine.

Health benefits

• Anti-inflammatory properties - Spanish olives contain a variety of beneficial active phytonutrient compounds (plant compounds which are thought to have health-protecting qualities) including polyphenols and flavonoids, known for their anti-inflammatory properties. Interestingly polyphenols also give the olive its taste and aroma.

• Protection against cell damage – however, it is the combination of a number of nutrients in Spanish olives that work in synergy to provide great health benefits. As outlined above, Spanish olives are a good source of monounsaturated fats, rich in vitamin E – a fat-soluble antioxidant that neutralizes damaging free radicals, and also contain polyphenols and flavonoids, which have anti-inflammatory properties.

It is these three health-boosting compounds that work hand-in-hand to provide a protective an anti-inflammatory effect on cells that can lower the risk of cell damage and inflammation which in turn helps:

1.     Reduce the severity of asthma, osteoarthritis, and rheumatoid arthritis – three conditions where most of the damage is caused by high levels of free radicals

2.     Prevent heart disease

3.     Prevent colon cancer – by neutralizing free radicals, the nutrients in olives help prevent colon cancer. A higher intake of both vitamin E and the monounsaturated fats in olives is also associated with lower rates of colon cancer¹.

• Menopause – clinical studies have shown the effect Vitamin E has on reducing hot flushes, so Spanish olives are a great snack for women looking to up their vitamin E intake during the menopause.

• Alzheimers – a recent study of thousands of civil servants (Whitehal II trail) showed people with low level of HDL (high density lipids) or bad cholesterol were 53% more likely to have memory loss as compared to those with high level of HDL (high density lipids) or good cholesterol. As olives have high levels of oleic acid which helps increase good cholesterol, an olive rich diet may also help prevent Dementia and Alzheimer’s Disease².

• Sore throat - olive soup is a good remedy for a sore throat, according to traditional Chinese medicine (it’s also the only time olives are used in Chinese cuisine).

With an estimated 300 million olive trees nationwide and a history with the fruit spanning some 6,000 years, Spain is the world’s leading producer of table olives. Delicious olives available from your local supermarket most likely grew under the warm Spanish sun – a hot, seemingly endless summer season perfect for ripening. An excellent source of vitamin E, fiber and iron, Spanish olives are thought to alleviate the symptoms of all manner of ills from arthritis to colon cancer. With so many types of Spanish olives on offer, their versatile yet distinct flavours offer a whole host of snack and meal options. From which variety to toppings and sauces – we’ve got the pick of the olive crop.

Which variety and colour?

The most common types of Spanish table olive are the Manzanilla, which translates from Spanish as ‘little apple’, Gordal – delicious green olives as big as quails eggs, Hojiblanca, Carrasqueña and Cacereña.

All olives actually start out green – the color and class of the olive corresponds to the ripeness of the fruit when picked:

· Green – olives picked when ripe
· Olives turning colour – olives picked before they are completely ripe, and can be dark red, pinkish or brown
· Black – olives that are picked when not totally ripe and cured following which they take on their characteristic black colour.

Serving styles and suggestions
The main serving styles for Spanish table olives are as follows:

· Whole – olives complete with the pit
· Pitted – olives which have been pitted
· Stuffed – pitted olives stuffed with one or more ingredients such as pimento, onion, tuna, anchovy, salmon, almond, etc
· Salads – olives which are pitted and cut in pieces or slices. Can have capers or other ingredients for stuffing
· Slices – pitted or stuffed olives which are cut in cross-section to form rings of similar thickness
· With capers – whole or pitted olives, with or without stuffing, generally of a small size, and accompanied by capers.
· Loose – olives which are not placed in order, but rather allowed to fill a container at random.
· Place-packed – olives which are fit snugly into the packaging or dish, following a symmetrical order or forming a geometric shape

By Kate Magic

Imagine if you’d only ever had pasteurised orange juice out of a carton, and you tasted a fresh orange for the first time. Or if you’d only ever eaten white sliced bread and then you saw some whole grains of wheat, you quite possibly wouldn’t recognise them as the same thing! Well, that’s the difference between what we think of as a chocolate bar and pure, unprocessed, raw cacao.

EU regulations state a chocolate bar has to contain a minimum of 17 % cacao solids. Cacao solids are a highly processed form of cacao that have been heated at very high temperatures and lost much of their nutritional value. They are then combined with hydrogenated fats, dairy products, additives and preservatives, not to mention large amounts of sugar, to produce the kind of chocolate snacks we are all familiar with. If a carton of orange juice contained only 17 % oranges, or a loaf of bread only 17 % wheat, consumers would be outraged. But somehow this pale imitation of chocolate is deemed the real thing.

Still, even in its processed and denatured form, chocolate is one of the most popular foods in the world. It contains over 300 naturally occurring chemical compounds, making it one of the most complex foods known to man. Raw chocolate is a superb source of minerals, particularly magnesium and sulphur, an amazing source of antioxidants, plus it famously contains a host of mood boosting elements such as Anandamide (the bliss chemical) and PEA (the molecule of joy).

No wonder then, that since raw chocolate began being sold in the UK in 2004, its popularity continues to grow and grow. Now a good wholefood store will have at least one raw chocolate bar on its shelves. Infinity Wholefoods in Brighton usually has at least eight different brands (Brighton has to be the raw chocolate capital of Europe)! But even more interesting is the range of products you can use to make your own raw chocolate bars and cakes. You can find the beans in their whole form, and the nibs, which are the beans broken down into small pieces for greater ease of use. Then there is cacao powder, which has a far superior taste and chocolaty buzz than conventional cocoa powder. And don’t forget divine raw cacao butter, which smells like it came straight from heaven.

If you have any interest in gourmet food, and find any joy in inventing delicious new things in your kitchen, I urge you to join the raw chocolate revolution now! Definitely the most fun health food has ever been.

For more information on raw chocolate products, including the Raw Living range of chocolate bars and chocolate cakes, you can visit Kate’s website www.rawliving.eu where you can find articles, recipes and an online shop.

Kate’s book Raw Magic – Recipes for the Revolution, published by Rawcreation in 2008 contains dozens of cacao recipes. And the raw chocolate bible is Naked Chocolate by David Wolfe & Shazzie, also published by Rawcreation.

It is the time of New Year’s resolutions, but do we pin our hopes too high?

Research reveals 30 Million Brits* are determined to be healthier in 2009 but by the end of January only 3 out of 10 of us will still be keeping up our personal promises!

More realistic steps are needed, and with this in mind World Famous Pop Star Emma Bunton is on hand with practical and simple tips to help maintain a healthy and balanced diet.

Whilst research shows that 6 out of 10 Brits usually eat white bread instead of brown, Emma Bunton and Fiona Hunter reveal how it is the simple changes such as switching to wholemeal which will significantly benefit the country, and moreover be an easier New Years promise which can be kept for 12 months rather then 1!

* According to results from survey released by gocompare.com on Dec 28th. Sample size 2000

An Article By Kate Magic wood

When I talk to people about the benefits of eating raw foods, one of the most common responses is, “Yes, it sounds really good, but I don’t think I could do it myself.” And then I discuss with them about what they are actually eating on a daily basis, and it is amazing how easy it is to up your raw food quota to over 50 %, just by subtracting XYZ and adding ABC.

To me, this is one of the real beauties of raw eating. It doesn’t have to be another fad diet; although some people do follow it like one, they are less likely to get sustained results, than the people who approach it with a little more pragmatism and common sense.

If you are eating over 50 % raw on a daily basis, you’re still going to feel the benefits. These include: increased physical energy, less fatigue, more stamina; more mental clarity and focus; a greater sense of contentment and well-being and less mood swings; and even a heightened spirituality and openness to life. Most people find 70 % raw is a good place to stick. This means you get all the increased vitality and zest for life, but without having to miss out on family get-togethers and meals out with friends, and without having to forego any of your favourite treats.

So there are two basic approaches you can take. The first is to start including more raw foods at every meal. For example, have some freshly made juice with your morning cereal, or have some fresh fruit with soya milk or yoghurt. Lunch could be a salad with a baked potato, a rice salad, or a sandwich stuffed full with avocado, tomato and alfalfa sprouts. Snacks would include trail mixes, fruit, raw snack bars, smoothies, and even raw chocolate. Dinner might consist of some roast veggies and a salad, or pasta in a homemade raw tomato sauce.

The other approach is just to start with one or two raw meals a day. Have a smoothie for breakfast, a salad for lunch, and a cooked dinner. Or porridge for breakfast, a sandwich for lunch, but then eat raw snacks all day, and have a raw supper.

With raw foods, there are no set rules. It’s all about listening to your intuition and learning about what foods work for you. What’s going to make you feel totally great right now? What’s going to please your palate, fill your belly, and delight your body with lots of wonderful nutrition? You may be surprised when you lift the lid on raw food cuisine what a varied and interesting diet it can be.

Kate Magic Wood

www.rawliving.eu

Kate is the most experienced raw food promoter in the UK. She has sixeen years of experience of raw eating, and is raising a family of three boys on a predominantly raw diet. She is the author of ‘Eat Smart, Eat Raw’, the UK’s best selling raw food recipe book; and ‘Raw Living’, a recipe book and guide to the raw lifestyle, both published by Grub Street. Her third book, ‘Raw Magic’, a ground-breaking book of superfood recipes, another UK first, was published by Rawcreation in 2008, and is receiving rave reviews. She is a Managing Director of the Raw Living website which offers advice and information on the raw diet, as well as an online shop, and she is the proud parent of the Raw Living range of chocolate bars and cakes. She was the editor of Get Fresh magazine, the world’s most popular raw food magazine, for three years. She currently divides her time between being with her children, private consultations, public speaking, and working on her next books “Ecstatic Beings” (co-authored with Shazzie) and “88 – the Untold Story of a Revolution” (about the original London acid house scene).

Kate has been featured in most of the UK’s national press including The Independent, The Guardian, The Sunday Times, The Daily Express, Metro, Vogue, Marie Claire, Cosmopolitan, Red, Zest , Closer, Reveal, The Green Parent, Lifescape, Juno, Get Fresh, and Funky Raw. She has made a number of national media appearances including BBC TV and radio, ITV, Channel 4, Passion for the Planet digital radio, and Radio Reverb. She has spoken at numerous festivals and events around the country, primarily on raw foods but also on superfoods and on natural parenting.

Kate is driven by a passionate desire for change in this world. Everything she does is fuelled by her vision of humanity living together in peace and unity, and restoring our mother earth to a garden paradise. She believes raw foods and superfoods to be an important tool to unlocking our inner potential and empowering ourselves as individuals to create the revolution that is so urgently needed at this time.