food to glow

feel good food that's good for you

Today’s post is a bit different for me and, consequently, for you. Normally food to glow is centred round my recipes, what I’m doing, my opinions. Basically it’s me, me, me, as most blogs are. I know I’m not bad at citing other sites and dabbling in others’ recipes, but I’m not really one for contests and round-ups, and some of the fun, interactive things that make visiting such inclusive blogs a pleasure. This is partly due to my lack of technical nous with such things (much more complicated than you would think), but also because I wished to not alienate the very folk for whom I initially started writing – people with cancer and their loved ones. But I think perhaps this has been a bit wrong-headed. And so with this post I am set to change my ways, at least a little. Not only am I making someone else’s recipe, I am reviewing their book, AND having a giveaway. I might have to go for a lie down now. 
And, what a book. Zest for Life: the Mediterranean Anti-Cancer Diet, by nutritionist and health writer Conner Middelman-Whitney, may well be life-changing for those who read it. Not only is it a brilliant, accessibly written reference book for those wanting to know more about how the foods we eat can influence health, she also has some inventive, yet easy (!) recipes that beautifully illustrate her powerful message: that what you eat can and does influence your health. Although the book hones in on cancer, much of what she writes about applies just as much to other ‘lifestyle’ illnesses and diseases – heart disease, type 2 diabetes, stroke, arthritis. This book is aimed at anyone wanting to reduce their risk of cancer as well as those who have been diagnosed with cancer. But its usefulness and, dare I say, appeal, will be to anyone concerned about their health and the health of their loved ones. I think that covers most of us, doesn’t it? 

The first part of the book –  The Food-Cancer Connection – is informational, but also personal, charting Conner’s journey from stressed out financial journalist to full-time nutritionist, with diagnosis and treatment for cervical cancer along the way. She doesn’t dwell on her cancer experience. Instead she gives an honest and recognisable account of transforming her diet from a typical Western one of takeaways, grabbed pastries and coffees, to the abundant and plant-filled Mediterranean diet she and her family of five thrive on today.  

Conner’s highly personal and very charming style continues with her well-referenced chapters on the principles of the Mediterranean diet itself (which, despite what many chain Italian restaurants would have us believe, is definitely not based on pizza!), cancer and its connection with the food – the good and the bad, and what she calls ‘Let’s Get Cooking’. The latter is a motivating and tip-filled chapter that I can hardly read now for all the notes I made. I will certainly go back to this chapter again and again. Although she gives us some quite stark and damning information about the food many of us eat, this is more than balanced by her positive and completely do-able approach to a Mediterranean way of eating.  

For me, the Eating for Life section was hugely motivating. My family and I already eat a largely Mediterranean diet by default (with a Scottish twist of course), and this chapter inspires me further by skilfully weaving information on the chemo-preventive and therapeutic features of this style of eating, with practical ways of putting it all into practice. She also gives advice on, among other things, cooked versus raw foods, frozen versus fresh, guidance for portion sizes, whether we should eat completely organically and eating healthily on a budget (I’ve got highlighter pen all over this bit). Hers is a balanced approach, with sensible advice peppered conversationally throughout the book. Those looking for a firm template of the ‘you should be eating this, this and this everyday and in this order’ may be disappointed not to see such a plan, but the majority will agree with her that a self-selected, wide-ranging and mainly plant-filled way of eating is not only the healthiest, but also hugely pleasurable.  

When you flick through the recipes you will see just how pleasurable – and simple – a Mediterranean diet can be: Garlic-crusted Baked Cod, Cherry Tomato Clafoutis, Coconut Lentil Stew & Avocado Relish (gorgeous dish), Rabbit in Mustard Sauce, Swiss Chard au Gratin, Raspberry Semifreddo (using thick Greek yogurt instead of cream). Or how about Chicken and Prune Tagine, Express Bouillabaisse, Tofu Dijonnaise, or Cauliflower ‘Couscous’ – using what she calls the “substitutionist’s conjuring trick” of replacing a grain with a lookalike vegetable? I could go on and on. The only negative thing I can say about the book is the lack of photos, but perhaps that leaves us free to present a dish how we like, without the styled and perfect images that make us think ours is somehow imperfect by comparison. And because the 160 recipes are uncomplicated and well-written, photos would be a pretty addition, not a vital requirement. 

As it is a Mediterranean cookbook, albeit one prefaced by anti-cancer information and advice, expect to see omnivorous, whole-food recipes from all of these sun-drenched countries: France, Italy, Spain, Greece, Turkey, Morocco, with a foray into the Middle East too. Conner emphasises the Mediterranean Diet’s ‘Holy Trinity’ of variety, quality and conviviality in her colourful, simply made recipes. If you already like to eat healthily, you will want to make each one. And if you are still a bit reticent or concerned how to make eating well an everyday occurence, Conner’s recipes make it easy and delicious. As a fairly recent convert to sardines I am especially looking forward to trying her six (!) such piscine recipes.  

Although Conner is based in the south of France, her recipes use American food terminology and both metric and American measures. Appendices give measurement conversions (although you shouldn’t you need them), a glossary of culinary terms, a template for weekly meal planning, shopping and pantry staples, and resources on cancer – organisations, further reading and Mediterranean cook books (old and new). Conner rounds out her book by giving excellent notes and references to follow up should you be interested in knowing more about the cancer and food connection. This is a truly fantastic reference and cookbook rolled into one. Although not a ‘coffee table’ cookbook a la any celebrity chef you can name, Zest for Life will be the book you use again and again. I know I will. 

I am pleased as punch to have two copies of Zest for Life to give away. To be in the running to receive one all you need to do is leave a comment mentioning your favourite Mediterranean ingredient and, if you like, your favourite way to use it. I will pick two comments at random and let the winners know by email.  

And I must declare an interest of sorts in Conner’s book: she kindly gives a portion of her royalties to Maggies’s Cancer Caring Centres. Although she has no connection with Maggie’s, Conner wanted to ‘give something back’ and Maggie’s met her criteria of looking after not only those with cancer, but also their families. She also wanted to support a charity that was not gender or cancer-type specific, provides a nutrition programme, and that takes a “positive, empowering approach to cancer and focuses on values like joy, hope and life”. In an email, Conner wrote: “In fact, I was struck by how Maggie’s slogan, “The Joy of Living,” mirrored the title of my book, “Zest for Life”. This upbeat, life-affirming ethos of Maggie’s Centres is particularly palpable when you find yourself inside these centres, which are not only architecturally stunning, but also very warm, welcoming, human places. I want to help Maggie’s build many more of these wonderful centres, which I think play an absolutely vital role for people facing cancer.” 

And now to the recipe: I chose Conner’s fibre-rich take on an Italian classic, Lentil Bolognese with Spaghetti Squash. It is a fantastic recipe, and I can vaguely link it to Valentine’s Day by way of the Disney film, “The Lady and the Tramp”. You know, the famous spaghetti eating scene. In truth I am far too messy and unromantic to attempt to eat Conner’s Lentil Bolognese in this way, but you go right ahead. 

Spaghetti squash are currently out of season so I did as Conner advises and used normal spaghetti. There is well enough healthy fibre in this recipe to go straight for the white stuff, but use wholemeal or gluten-free if you like. She herself sometimes has it over nearly-crunchy, finely minced cauliflower. All of the ingredients, save the  unsweetened almond milk, are immediately recognisable and more or less pantry/vegetable bin staples. I must admit to not having the almond milk so I used organic skimmed milk, which worked just fine. I’ve never added a dairy element to my usual Bolognese (I know many people do), but I think it does mellow the acidity of the tomatoes and wine. We all thought this was a subtle but lovely addition. As you will see, her instructions are straightforward. If you make it you will see/taste that the result is absolutely scrummy. As my daughter said, “You wouldn’t know there wasn’t meat in this. Do we have to leave enough for leftovers?” The answer, of course, was “yes”. And it was even better the next day. My advice: make double. 

Lentil Bolognese with Spaghetti Squash 

This recipe, from Conner Middelman-Whitney’s book, Zest for Life: the Mediterranean Anti-Cancer Diet, is beautifully flavoured and textured. If you are used to having a meat-based Bolognese you may be surprised how ‘meaty’ this dish tastes, in a good way. I made some substitutions to keep from making an extra trip to the shops, but it really is pretty much store-cupboard ingredients. I’ve made my own notations in squared brackets [ ].  

See how to get your own copy by going to the zestforlife website and, of course, try and grab a free one from me by commenting on this post. Find out more about Conner and her first-of-its-kind cancer prevention cooking course by reading this review from the Telegraph newspaper.

1 spaghetti squash [or use pasta when the squash isn’t in season]

4 tbsp olive oil

1 onion

2 cloves garlic, chopped

1 carrot, finely cubed

1 leek, sliced

1 rib celery, chopped

1 oz/25g dried mushrooms, rehydrated for 15 minutes in warm water and chopped [I also used 100g of fresh mushrooms]

15 oz/400g cooked French green lentils [Canadian are very similar]

½ tsp each thyme, oregano and basil [I used dried oregano and thyme and no basil]

1 bay leaf

2 fl oz/.25 cup/60 ml red wine

2 fl oz/.25 cup/60ml unsweetened almond milk [I used skimmed milk]

15 oz/400g tomatoes, chopped [I used a tin of Cirio tomatoes]

2 tbsp tomato paste

acacia honey (optional)

freshly grated Parmesan or pecorino cheese

salt and freshly ground black pepper

[I also added some chilli flakes onto each serving] 

Cut the raw squash in two halves, scrape out the seeds and steam in a large pot, flesh facing upwards. Test for doneness after 30 minutes: the squash is ready when the flesh can be pulled out with a fork in spaghetti-like threads cooked al dente. Scrape flesh carefully into a warmed serving bowl, season with salt and pepper, drizzle with 2 tablespoons olive oil; toss gently, cover and keep warm. 

While the squash is steaming, heat olive oil in a pot and cook onion and garlic until translucent. Add carrot, leek, celery and mushrooms and cook, stirring, for 10 minutes. Add lentils, herbs, red wine and milk and reduce by half [I didn’t do this as it seemed plenty thick; I added chopped parsley because I had a huge bunch)

Add tomatoes and tomato paste, cover and cook for another 10 minutes. Season with salt and pepper; if the tomatoes are sour, add a little honey to round off the flavor (optional). 

Serve squash on individual plates with a generous portion of sauce and sprinkled with grated cheese.   Serves 4 [very, very generously]

Puy-type green lentils - use tinned or 'pouch' lentils for convenience

44 thoughts on “Lentil Bolognese, Book Review and a Giveaway

  1. Linda Lyons says:

    Thanks for this Kelly – the perfect supper when you want something fairly quick & nourishing. My favourite Mediterranean ingredients are cherry tomatoes -delicious roasted & also added to most any dishes for some Mediterranean sunshine & sweetness!

  2. jamie says:

    I love lentils & freebies 🙂

  3. jamie says:

    I love lentils & freebies 🙂

  4. Wow, what a great sounding & looking book. I’m on my way to amazon right now to get a copy. Our family fav ingredient is aubergine. I use it all the time, to pad dishes out, to roast, to slurp up with pasta, an excuse to have gyoza sauce but we like it best as aubergine rolls. Thin lengthways strips of aubergine oiled & grilled then spread with tapenade, then rolled up around feta cheese, sun dried tomatoes and coriander leaves.
    Thanks for the heads up on this book, great post.

  5. Hello! I am an Italian girl, and I can say that my favorite ingredient is oranges. Can be used not only for the cakes, but also for salads and their peel can be used to obtain excellent sauces. The orange juice is also delicious in salads or to pour over the meat.

  6. Terri Chevalier says:

    Love using Garbonzo beans and nuts like walnuts and almonds.
    Also found out that I really like olives in dishes, Green or black!!
    Olive oil and canola oils as well. I use whole grain pastas and rice as
    I have been actively looking for recipes that my husband will eat….he is a real meat eater (trying to change his eating habits slowly) Would love to have this book for more great recipes!! 🙂

  7. Lovely post and review Kellie! Am a huge fan of a Mediterrnean diet, and this book sounds like its a winner. Since I have vowed to eat more lentils (making lentil tacos this week) this recipe is perfect! Is yourvgiveaway open to those in the US too? Let me know, and if so I will spread the word!

    1. Absolutely! It’s a paperback so shouldn’t be too expensive to post. I am flying to Florida to visit my Dad on Wednesday & will take a book with me in case I randomly pick a US-based commenter. It really will be random – drawn from a hat! Thanks for word spreading EA!

  8. Yes, I too love the freebies

    1. Ah, but what’s your fave Med ingredient? And don’t say suncream!

      1. So many choices, where do I start!

  9. wow!!! this looks AMAZING. can’t wait to try it! 🙂

  10. Too hard to choose lol

  11. I love lentils – This looks so healthy and delicious. I can’t wait to try!

  12. I forgot to say – Lentils are one of my favorite ingredients and I love them in a salad with feta and tomatoes. Yum

  13. inquebiss says:

    I am absolutely intrigued by the semifreddo with greek yogurt instead of cream! Phyllo is probably one of my favorite Mediterranean ingredients, simply because of it’s versatility. Of course, baklava is one of my faves, but there’s also a little place in my heart for spanakopita.

    1. I hadn’t thought about phyllo, but you’re dead right, it’s a fab ingredient. And spanakopita is always a winner in my book. Mmm. But none of that spray oil business. Butter or nothing.

  14. Hard to choose just one favorite “Meditteranean” ingredient. Certainly olive oil is probably my most used, but I think right now, with Summer so far gone, olive-oil-packed, sun-dried tomatoes are occupying a lot of creative space in my mind. They add so much intense flavor. And beans– And rosemary… It really is hard to choose.

  15. KWheat says:

    I have an ex-boyfriend who is from the South of France. Amongst all sorts of beautiful foods that he introduced me to, the most frequently used item in my kitchen has become organic cold-pressed extra virgin olive oil. I use it on everything from vegetables to quinoa to salads. I never buy salad dressing anymore and have converted many friends to simply dousing their lettuce and veggies with this instead. Love it! Thanks for the wonderful post, Kellie!!

    1. That’s fantastic! Organic, single estate olive oil is such a treat to use. I spend more on it than a good bottle of wine – and of course it lasts longer. My fave way with it is a bit of a treat: dipping sourdough bread in it and then into homemade dukkah. My desert island meal. Thanks for commenting.

  16. Emma coltart says:

    Book sounds fantastic and can’t wait to try recipe looks amazing. Thank you !

    1. Emma, what’s your favourite Mediterranean ingredient? PS when I come back from holiday I must meet up with you and Julie E.

  17. Jean-François says:

    This looks wonderful — I’ve tried other substitutes in my bolognese, but none have ever worked quite right. Looking forward to seeing how lentils work (and that almond milk). My favourite Mediterranean ingredient has to be kalamata olives. I use them in a few ways, but they really shine in a simple salad made with olives, tomatoes, red onions, olive oil, wine vinegar and garlic.

  18. Tony says:

    This looks good. I’m a bit of a fussy eater, so will try it with pasta rather than the Squash. But I love lentils !! Favourite Med ingredient ??? That would have to be Calamari, flash fried then drizzled with plenty of extra virgin olive oil, lots of fresh ground black pepper. Served with chunks of fresh warm bread to soak up the juice. I remember eating a type of bread that had black olives cooked inside. That was really good.

  19. Sheila K. says:

    I LOVE black olives and always include them when I make Greek salad!

  20. Karen says:

    WONDERFUL post and lovely giveaway Kellie! I often make lentil spag bol and also often substitute lentils for meat on cottage pie, lasagne etc. So this recipe is a winner for me!
    Count me in for this FAB book, and thanks for such an interesting and personal post too!

  21. Deb says:

    This recipe is marvelous! I would have never thought to use lentils in bolognese! Adore your photos, the bolognese looks delicious and healthy. Thanks for introducing us to this lovely cookbook.
    Favorite ingredients would be olive oil and tomatoes.

  22. Emma Hack says:

    Hi Kellie
    This book sounds fantastic, I’ve been raving about your website anyway but I was so excited to read about this book! We love loads of Mediterranian ingredients but I think my favourite would have to be red peppers, roasted (with lots of other lovely veg!) and stirred through couscous – yum! Thanks again for an inspiring read.

  23. My favorite Mediterranean ingredient is olive oil. I use it all the time. I love making salad dressing with it using vinegar, olive oil, chopped fresh garlic and herbs and a bit of mustard. That dressing works on green salad and nicoise salad, potato salad, to make a fresh tomato, basil, artichoke heart, and chicken pasta, and to dip artichokes in. This looks like a great addition to any cookbook library! I wish I had it around when my best friend was fighting breast cancer two years ago.

    1. Thanks for all of your olive oil ideas. I just got back from seeing family in Florida which *could* very easily do a Med diet, but alas no for the most part. I’m sure your friend would still like the book as it is for anyone interested in eating healthily. I’ll be drawing the names later today so I’ll cross my fingers for you.

      1. Unfortunately she passed away a year and a half ago but it has made me much more motivated to keep myself and my little ones healthy so we don’t have to fight cancer. 🙂

      2. I’m sorry, Emilia. Most cancers have numerous risk factors, some within our control and some out with, and I’m sure your friend would be very pleased that you are doing what you can to keep your family healthy.

  24. Yannik says:

    I just discovered your lovely blog and I can’t wait to explore it further! This book looks so interesting and I really want to make the Coconut Lentil Stew and Avocado Relish. I have several favorite Mediterranean ingredients but tomatoes probably top the list. I eat them every which way possible: raw in a fresh summer salad, simmered into a pasta sauce, slow-roasted and tossed into a warm grain or bean salad, sun-dried as an accent in all sorts of dishes, … I will also use them in this Lentil Bolognese very soon!

    1. Thanks Yannik. I can’t pick just one Med ingredient so tomatoes, olive oil and lemons are mine. Greedy girl! The lentil & coconut stew is awesome, btw.

  25. sandik100 says:

    You’ve reminded me that my one of my favourite Mediterranean ingredients is almonds – we used to bring large quantities back from Spain to make our own ‘horchata’ – almond milk, which you can buy in cafes and shops there and makes a lovely cold drink on a hot day, though I think they often use chufa (tiger nuts) instead of almonds, and there is usually sugar in it.

    1. I’ve always wanted to try horchata but finding tiger nuts has put me off & I detest ground roasted rice as the usual sub. Thanks for sharing your favourite Mediterranean ingredient.

  26. Emma Coltart says:

    Hi Kellie,
    Thank you for suggesting zest for life. What a fantastic recipe book. Want to cook everything all at the same time. Have cooked a few things already which were so yummy one of them being the turmeric taboulli. Andrew loved it.

    My favourite all time Mediterranean ingredient is olive oil. I always buy a really good one, my one treat, and I would say I use it every day. Things are getting so much better with my eldest daughter with all the different things I am cooking now thanks to you and we are winning the battle as she has started to try a little bit of everything I cook now so that is fantastic.

    Would love to meet up with You and Julie some time. I wold also love to talk to you as my very dear dear friend has only just been diagnosed with terminal cancer at the age of just 50. We are all heart broken, she is the most special amazing person and so so brave and I feel bad and guilty cos I don’t feel so brave x

    1. I’m so pleased you like Zest for Life! I will be sure and email Conner and tell her. And I am so, so pleased that your eldest is eating a bit better now. Hopefully as she is the ‘leader’ of your young ones that she will/is already having a good influence on her sisters. You’ve worked so hard on this and how fab and reassuring that it is paying off. Btw, I’ve got a book for you that I picked up in the US that may help even more. Yet another reason that we need to finally meet! Even if that is not anytime soon you know that you can email me, maybe giving me me your phone number so we can have a chat about your friend. Thanks for your extremely kind comments 😀

      1. Emma coltart says:

        Kellie, Would really love to meet up any time x thats a great idea let’s try and pin gorgeous julie down too x I am very excited to hear you have chickens as I would so live to get them too , how is it looking after them ? Have sent you separate message with my number as would love to spk to you soon re my lovely friend x

  27. What an intresting book!
    Am I late for the giveaway? hope not! (crosses fingers)
    I know a couple of ladies who will find the info from the book lifechanging!
    The lentil bolognese looks scrumptious! I will definitely try it! 😛 drooling over your photos!

    1. I have already chosen my two folk – out of a bag! But the book is on amazon and really well worth getting (it’s a pb so not expensive). A commenter, Emma Coultart, bought and loves it. Thanks for commenting. Look out for an upcoming contest 😀

      1. I’ll check it out on amazon, thinking it would make a great gift. Thanks for the reply! 🙂

  28. Dringollurl says:

    Great post!

  29. narf77 says:

    This looks wonderful and I don’t even like lentils! I would serve it over my new favourite pasta, brown rice pasta. Hardly any difference between the taste and texture of regular pasta to this more wholesome and healthy pasta and so an easy transition. Love this recipe and am, as usual, pinning it 🙂

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