Latest news with #PhilBianchi
Daily Mirror
3 days ago
- Health
- Daily Mirror
Classic superfood diet eaten by millions has multiple health benefits
The Mediterranean diet is a heart-healthy eating plan that has been associated with a number of health benefits. Now, a food expert has shared the 10 essential ingredients to include in the diet to help lower the risk of heart disease and premature death The famed Mediterranean diet is commonly found in European countries like Greece, Italy, and Spain. It is favourite amongst dieticians and nutritionists worldwide for its health benefits and simplicity, and can aid with longevity. The diet features wholesome and fresh ingredients such as lean meat, fish, seasonal vegetables, and olive oil - and the latter has some solid health benefits. The best part of a Mediterranean diet? According to Phil Bianchi, food expert and founder of The Gift Of Oil, research indicates that it can slash the risk of heart disease by 25% and premature death by 23%. He has shared the must-have ingredients to include in your diet, which can easily be used to make a wide variety of dishes. 10 ingredients to ace the Mediterranean diet Olive oil All diets require fats, but swapping tempting fats with 'good' fats is crucial when following the Mediterranean diet. A 'good' fat is an unsaturated fat, and Extra Virgin Olive Oil is the top choice and most versatile to use across your meals, reports Wales Online. Oleocanthal in olive oil has numerous health benefits, including reducing bad cholesterol, lowering the risk of stroke, preventing the onset of dementia and Alzheimer's, decreasing the risk of type 2 diabetes, reducing the risk of high blood pressure, protecting against heart disease, and preventing the DNA damage that can trigger cancer. Balsamic vinegar Balsamic vinegar, paired perfectly with olive oil, is a fantastic ingredient to help you stick to the Mediterranean diet and ensure every meal is scrumptious. Ditch the extra sauces and opt for the simplicity of using oil and vinegar to dress and flavour any dish. Spinach Spinach is a top-notch superfood, much like many ingredients in the Mediterranean diet, boasting incredible health benefits such as reducing blood sugar, promoting good bone health and aiding weight loss, to name just a few. Spinach can be easily incorporated into a variety of meals from pasta and curries to salads and sandwiches, making it a true culinary chameleon . Fish A great source of protein, fish is the preferred choice for a meal in the Mediterranean diet. Typically sourced locally, it's incredibly fresh and delicious. Fish is lower in saturated fats compared to other meats so anything from mackerel to prawns can be used in your recipes. Pork When it comes to meat, it's always best to opt for lean options such as pork or chicken. Pork is often used in traditional Mediterranean dishes, but you can easily substitute pork for chicken in most recipes too. Brown rice Packed with dietary fibre and protein, brown rice has been shown to help lower cholesterol. Swap out white rice, chips and bread for lighter brown rice options. Whip up flavourful kebab bowls, salads or use as a simple side with lean protein. Chickpeas Chickpeas are a fantastic source of fibre and can be easily added to virtually any recipe in the Mediterranean diet. Chickpeas have been found to boost mental health - just like the abundant source of vitamin D found in Mediterranean countries. Feta No good Mediterranean diet is complete without some feta, which is also known to bolster bone and gut health. Many of us are guilty of heaping cheese on top of our dishes - put the parmesan and cheddar away and opt for some lighter, Med-approved feta instead. Tomato The humble tomato is one of the most versatile vegetables and it's perfect for the Mediterranean diet. Whether using tomato fresh in a salad or sandwich, or cooked down to create a mouthwatering sauce or dip, tomatoes are so useful in every cooking but especially great for the Med-diet. Pepper Just like tomatoes, peppers can be chopped, cooked, grilled or filled and go well with so many different ingredients. Bell peppers are rich in antioxidants, which are associated with better health and protection against conditions like heart disease and cancer. Use these ingredients to make: Hummus dipping board - chickpeas, olive oil, feta to top and peppers to dip. Tomato chicken skillet - roast chicken cooked in a tomato sauce with peppers and olive oil to drizzle. Stuffed peppers - red bell peppers stuffed with chicken or pork mince and tomato sauce with a balsamic glaze.
Daily Mirror
3 days ago
- General
- Daily Mirror
Get 'extra smooth' mashed potato when you swap butter for one other ingredient
Mashed potatoes are a classic comfort food, but one expert has shared a simple trick for making them extra smooth and creamy by swapping ingredients - it's so yummy. The most straightforward method for creating this tender and satisfying dish involves boiling spuds and crushing them thoroughly until completely smooth. However, any household chef who appreciates taste will recognise that a rich addition is crucial for optimal outcomes. Whilst numerous individuals rely on butter, cream and milk for velvety mashed potato, a culinary expert, who also established The Gift of Oil, has suggested an alternative component. In an exclusive chat with Phil Bianchi observed that "we certainly love our mashed potatoes here in the UK", explaining that there are four steps he never omits when preparing them at home. In other news, a writer claimed 'I tried butter from Tesco, Aldi, Lidl and big brands - and the winner is not Lurpak'. Above all else, Phil encouraged mash enthusiasts to "go easy on the dairy" in preference of flavoured oil instead. He explained: "People often add way too much milk, butter and cream, thinking it will make them smoother and fluffier - it's not the case. Whatever dairy you add, make sure it's equal parts and don't overdo it. "Instead, add some flavour. Once you've reduced the amount of dairy, add a drizzle of extra virgin olive oil and a small squeeze of fresh lemon or use an infused olive oil, such as rosemary and garlic olive oil. The extra liquid is the key to extra smooth mashed potatoes and it's a fresher taste too, perfect for any summer mash based recipes." Phil's mashed potato recipe Ingredients Two large potatoes, peeled and chopped into chunks (Maris Piper, King Edward, Roosters are all good for mash) One tablespoon of butter with equal parts milk OR cream (never both) A good drizzle of olive oil A squeeze of fresh lemon Method When it comes to crafting the ultimate mashed potato, technique proves equally crucial as taste. Initially, peel the potatoes and slice them with care. Phil observed that dimensions are vital in this instance, emphasising: "Try to cut the chunks of potato fairly evenly so that everything cooks at the same time. Definitely don't use any really small potatoes as they'll turn to mush, not mash - big difference!". Place the prepared spuds into a large saucepan of bubbling water with generous salt. "As with pasta, you want the water nice and salty for the potatoes. This is the best way to add a salty flavour", explained Phil. Once the water reaches boiling point, lower the temperature and allow the potatoes to bubble gently for approximately 15-20 minutes, or until the potatoes become tender. After cooking, strain the potatoes thoroughly and place them back into the saucepan. Let them rest for a moment to allow any surplus moisture to disappear. Incorporate the butter and milk or cream into the pan and crush the potatoes using a potato masher or a fork. Slowly incorporate the olive oil into the mashed potatoes, crushing until you achieve your preferred texture. You can incorporate more or less oil according to your taste. Phil advised: "Change up the ingredients: You don't have to just keep it simple with your mashed potato, why not add other ingredients too such as parmesan, chilli flakes, mustard or parsley. This will really up your game and impress the guests!".
Daily Mirror
09-08-2025
- General
- Daily Mirror
Ditch butter for other ingredient that makes scrambled eggs 'fluffy and silky'
Cooking scrambled eggs can be a challenge, but a food expert has shared a simple hack that will help you make the perfect eggs every time - and all you need is oil Eggs require mere minutes to prepare yet can be ruined in seconds through overcooking or excessive liquid, resulting in a dry and watery mess. Butter, cream and various dairy products remain go-to choices for those seeking scrambled egg perfection, yet a culinary specialist has unveiled a surprising trick for this weekend favourite. Phil Bianchi, a culinary expert and flavour maestro, has disclosed the secret ingredient he consistently turns to - oil. The Gift of Oil founder revealed: "The simple trick of using olive oil instead of milk will result in the fluffiest and smoothest scrambled eggs - giving you a restaurant quality dish in the comfort of your home." In other related news, Gen Z prefer using social media for meal planning as cookbooks become a thing of the past. READ MORE: Mashed potatoes will be 'the fluffiest' if you do 1 important step before cooking Phil added: "The best thing about olive oil is you can also experiment with different flavours by using infused olive oils. Why not add a little chilli-infused olive oil or basil-infused olive oil to your eggs - a simple dish with so many flavours!" Phil's scrambled eggs recipe Ingredients: Two tbpn extra-virgin olive oil Salt and white pepper How to make creamy scrambled eggs Although it might be tempting to cook eggs directly in the pan and remove them as quickly as possible, trust Phil's expertise, reports the Express, Recommending a more cautious method, he said: "For the perfect scramble, cook the eggs on a low heat and remove the pan every 30 seconds to let the eggs breathe. This will prevent them from over cooking and becoming quite stiff." The flavour expert also suggested avoiding conventional seasonings. "Other delicious store cupboard ingredients to add include chilli flakes, parmesan, fresh parsley, pink Himalayan salt, and my favourite, white pepper - not black pepper", said Phil. To prepare the eggs, start by cracking them into a non-stick pan with a drizzle of your preferred olive oil, then add a dash of water. Whisk the eggs and water until completely smooth, then place the pan over low-medium heat on the hob. Keep stirring the mixture until the eggs start to "look fluffy with a smooth texture", said Phil. He suggested removing them from the heat just before the eggs appear fully cooked as the remaining heat will finish the job. Dust the cooked eggs with your selected seasoning before serving, then carefully place the eggs on some grain toast. By following these simple instructions, you'll be making the most delicious and creamy scrambled eggs. It doesn't require a lot of expertise, and it only requires three simple ingredients!
